The 10 minute at home workout series #5

Here is the 5th workout in the 10 minute at home workout series.

This workout requires a chair and utilizes body weight for resistance.

2 exercises

Exercise 1: the single leg split squat. Balance one foot on the chair. The lead leg supports your weight and does all the work. Bend the front leg, keeping your knee in line with your foot and drop the back leg down. Try to get the front leg parallel to the floor. Take a deep breath. Exhale and drive through your front heel. Drive your hip forward, contracting your glutes until you are standing upright again. Brace your abs and glutes throughout the process. Perform 6 reps and then repeat on the other side.

Exercise 2: the modified chair push-up. Assume a plank position with your hands on the chair arms. Brace your core and glutes. Inhale as you lower yourself down until your triceps are in line with your back. Exhale and extend your arms fully on the way up. Perform 6 reps.

Perform 6 reps of exercise one on each side, immediately followed by 6 reps of exercise two.

Continue this sequence for 10 minutes straight.

The goal is constant movement with no breaks. Go as fast as you can without compromising form.

Remember to keep your core braced, head and back straight and keep your butt down with a neutral spine throughout the movements.

Build up to it as needed. This is not an easy drill. But it will hit upper body, core, legs and cardio.

Drink water and stretch! Eat your food. I'll have another workout for you soon. Get at it and keep up the great work.

You know you can spare 10 minutes. Get it done.

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Masters Degree in Exercise Science
Dempseys Resolution Fitness
www.dempseysresolution.com

Cool off with a coffee popsicle!

Cool off and get energized with a coffee Popsicle! 3 of my favorite things combined. 

You have regular coffee and Prograde Lean meal replacement frozen together into a cool refreshing popsicle. 

You can check out my Prograde nutrition page here:

http://dempseysresolution.getprograde.com

Eric

Protein smoothie popsicles

Beat the heat with a protein smoothie Popsicle ! -with biotrust low carb protein, spinach, flax seed meal, chia seeds, grapes, oranges and blueberries. 

You can check out my biotrust page here:

http://dempseysresolution.biotrust.com

Eric

The 10 minute at home workout series #4

Here is the 4th workout in the 10 minute at home workout series. 

This workout requires a chair and utilizes body weight for resistance. 

2 exercises

Exercise 1: the modified side plank for reps. Assume the side plank with your elbow on the chair. Drop your hips down and inhale. Exhale and explode upwards driving your hips up and forward until you are in a good straight side plank. Brace your abs and glutes throughout the process. Perform 6 reps and then repeat on the other side.

Exercise 2: the modified chair bridge: place your heels up on the chair with your knees bent 90 degrees. Deep breath, brace your abs and glutes. Drive upward through your heels as you contract your glutes until you are in the top position of the bridge. You should be fairly straight in line from your knees to your chest. Glutes do all the work. Exhale on the way up. Perform 6 reps. 

Perform 6 reps of exercise one immediately followed by 6 reps of exercise two. 

Continue this sequence for 10 minutes straight. 

The goal is constant movement with no breaks. Go as fast as you can without compromising form. 

Remember to keep your core braced, head and back straight and keep your butt down with a neutral spine throughout the movements. 

Build up to it as needed. This is not an easy drill. But it will hit core, glutes and cardio.

Drink water and stretch! Eat your food. I'll have another workout for you soon. Get at it and keep up the great work.

You know you can spare 10 minutes. Get it done. 

Eric Dempsey

Master Sergeant, U.S. Army Retired

NASM Certified Personal Trainer and Weight Loss Specialist

Masters Degree in Exercise Science

Dempseys Resolution Fitness

www.dempseysresolution.com

You think you know stuff but do you?

In today's world, everyone is an expert and has an opinion. If you don't agree with them, you are wrong, at fault, ignorant and just plain stupid. Plus you offended them as well. Well we all know how crazy that is. 

Someone is offended. Someone knows everything and you can't question what they say. Truth is most people think they know stuff but they really don't. 

The quiet professionals in every field and industry don't run around telling you what stuff they know. They show you through results and success. 

Here is my retelling of a story about Musashi. It is a modified version from the book of 5 rings. That is a book I recommend to everyone. 

He was one of the baddest dudes to ever walk into a cutlery store. That dude killed people with a big ass sword like it was cool. He knew stuff, no doubt.

One day, Musashi saw a badass dude who he figured was worthy of his blade. 

This other guy was a renowned master of the sword. - like a no shit he will kill you because he's that damn good kinda guy. 

Musashi, a badass in his own right, was like screw him, I can take him. So he challenged 'ol boy to a fight. 

'Ol boy was like nah dude not today. 

Musashi was pissed. How dare he refuse to fight. So Musashi pestered 'ol boy a zillion times, always with the answer of no. 

Not taking a hint, Musashi confronted 'ol boy one more time and wasn't very nice about it. 

In a blinding flash, 'ol boy drew his katana and sliced off a rose flower. He handed the flower to Musashi and said I most humbly decline your challenge. And he walked off.

OMG, Musashi was freakin livid. The bitch hands him a flower and walks off. 

Then Musashi calmed down and was staring at the flower. 

Moments passed and then he saw it. The cut made by 'ol boy's sword on the rose stem was perfect.  Precise, lightening fast, and flawless. No way!

Musashi ran to the nearest rose bush and tried to duplicate 'ol boy's cut a thousand times. He couldn't do it. He came close but couldn't match it. 

Musashi realized that 'ol boy beat him without ever fighting. He accepted that 'ol boy was better than him. 'ol boy was one of the only dudes to ever beat Musashi and they never even fought.

'Ol boy knew shit. Musashi thought he knew shit. Musashi learned from his mistake and became one of the greatest warriors of all times.

Do you know stuff? Or do you think you know stuff? Don't be that guy. Always be open to learning, growing and evolving. 

I thought I knew stuff. Now I know I still have a lot to learn. That's why my white belt hangs in my gym after 30 years of martial arts experience. I'm just a student, trying to learn and be better, as I walk down the path of life. 

Be the student. When the student is ready, the master appears. Learn from the master. Be the student. 

Don't be the guy who thinks he knows stuff. Look at your rose stem. Learn from it.

Eric Dempsey 
Master Sergeant, U.S. Army Retired 
NASM Certified Personal Trainer and Weight Loss Specialist 
Masters Degree in Exercise Science
Dempseys Resolution Fitness 
www.dempseysresolution.com

Be thankful for the little things in life

It's being thankful for the little things that matters. Stop and smell the roses while you can. 

So I have to start with a little prayer thanks! Thank You Lord for the bountiful blessings that you have graciously bestowed upon me. Praise God! Amen!

During my morning "SLLS" (stop, look, listen, smell-someone always asks) halt in the back yard, everything looked so summer perfect.

 The sky was bright blue. The clouds were bright white. The grass and surrounding wood line were bright green. The sun was bright and warm. And there was a refreshing slight breeze. The birds were chirping their happy song. 

How could something that perfect not be created by God? 

In addition to being thankful for all of that, I was fortunate enough to have enough money to pay the lawn guy. So the grass was freshly cut. 

Praise God for all things in your life. Not just the big stuff. 

Eric Dempsey 
Master Sergeant, U.S. Army Retired 
NASM Certified Personal Trainer and Weight Loss Specialist 
Masters Degree in Exercise Science
Dempseys Resolution Fitness 
www.dempseysresolution.com

The gym is your friend for life

This is my science lab and my chapel. For 36 years, I have spent some time in a gym, from all around the world, almost everyday. 

This is where I have thrived, proven what works and what doesn't, and developed my program. 

I have also changed many lives over the years. 

The gym is my happy place, my zen spot. 

Weak is a choice, so is being strong. And strength must be developed in mind, body and spirit. 

The gym will never fail you, betray you or leave you. It is your one true friend and ally. When in doubt, I say, go to the gym. Free your mind and your glutes will follow.

Eric Dempsey

Master Sergeant, U.S. Army Retired 
NASM Certified Personal Trainer and Weight Loss Specialist 
Masters Degree in Exercise Science
Dempseys Resolution Fitness 
www.dempseysresolution.com