Remember the Fallen Warriors!

I raise my coffee mug, in salute, to our fallen comrades! 

Today, we honor and remember our fallen warriors.

Thank God that such men and women lived, so that we can be free. 

Enjoy the day! Reflect, remember, be grateful, be safe and have fun. 

They would want you to be happy. Live for them!

God Bless America!

Eric Dempsey

Master Sergeant, US Army Retired

Rakkasans, 187th Infantry, 

101st Airborne Division, 2000-2004,

Afghanistan OEF 1 & Iraq OIF 1

Mr. Fun- a sarcastic title of honor

A fitting end to a great t-shirt, that was a gift from a former client, who was a treasure to work with.

This sarcastic tribute resonates with all of my current and former clients.

Pushing people to forge their bodies, through the iron of their will, can sometimes be misinterpreted as torture. 

So you get the sarcastic title "Mr. Fun".

This now hangs in the iron garage, along with other tributes and testimonials. 

Great memories of a an earlier era, with great clients. Thanks Stacy!

Eric Dempsey

MS, ISSA Master Trainer

Bake your hard boiled eggs?

Meal prep: baking hardboiled eggs!

This is a great way to prep large numbers of eggs fairly quickly.

You put your eggs in a sectional baking sheet.

Pre-heat the oven to 350 degrees. Then put the eggs in for 35 min. 

Adjust the time and temp based on your stove. Some say 325 degrees for 35 min. 

When the time is up transfer the eggs into a pot of ice cold water and let them sit for a half hour. 

Then you can either peel them all or do one at a time as you eat them. 

The shells come off very easy with this method if you did it right.

Put the eggs in another container or divide them up in your meals using Tupperware or like item. 

I like this method better than the traditional boiling in water drill. 

Give it a try and let me know what you think. 

Eric Dempsey

ISSA Specialist in Fitness Nutrition 

Never carry the bloody pigs foot

When I look back on all of the courses and schools that I have attended, this one always ranks near the top as far as lessons learned, practical experience and take away knowledge.

I am extremely grateful that I had the opportunity to attend 5 different courses at this school house. 

Working and learning with a variety of international SOF / LRRP / LRS soldiers was an educational experience by itself, separate from the actual course content. 

Many of the lessons learned way back in the 80's still apply today. 

I also learned a lot of "what not to do" as well. 

One humorous (wasn't humorous at the time) lesson learned, came from the survival with resistance to interrogation course. 

When you are evading enemy forces, who are tracking you with military K9s, never keep the bloody pig's foot in your cargo pocket. 

Can you say scent trail for miles? 

The next lesson learned was to always let the other guy carry the bloody pig's foot in his cargo pocket. 

And when the dogs come, run in the opposite direction of said dude with the pig's foot in his cargo pocket. 

I passed, he failed. He had the pig's foot. I gave it to him after he said he wanted it. 

I felt bad for a second while the dogs descended upon him - only for a second though. Then I chuckled and kept running. 

Dumb ass! Never, ever, carry the bloody pig's foot!

Eric Dempsey

Master Sergeant, US Army Retired

Pineapple Wedges- sweet fuel for your body

Pineapple wedges! 

So good. 

When you have sugar cravings from being addicted to processed sugars, you have to break the addiction like any other drug. 

Once you no longer crave processed sugars, then natural sugars become more than sufficient for your new healthy sweet tooth. 

Keeping in mind that carbs are carbs and sugar is sugar, they have to be managed properly. 

One of my favorite sweet treats are pineapple wedges. 

Full of healthy micronutrients, pineapple has a great flavor that makes it hard to put down. 

I could literally eat a whole pineapple in one sitting, but that would not be good. 

Fructose is what it is. People argue over it and say it does or doesn't make you fat. 

It gets processed differently than other sugars and hits the liver straight on to be used as fuel. 

But the extra fuel left over still gets stored as fat like all the rest soo...

Eat too much, at the wrong time and it may have a negative result. 

On the other hand, manage it wisely and use it as fuel and you will have great benefits to cheer about. 

And when used properly, your sweet tooth will be satisfied as you take in a delicious fuel source. 

Eric Dempsey

MS, ISSA Master Trainer

Induction into the DET Honor Society

Always learning and always grateful! 

I received my certificate, honor cord and pin for my acceptance into the Delta Epsilon Tau International Honor Society for graduating from the ISSA College of Exercise Science with a 4.0 GPA.

On to the next academic challenge!

Eric Dempsey

MS, ISSA Master Trainer

Give the foam roller a try!

The foam roller is a must have for me during my warm up and cool down.

Some people say that foam rolling and SMR are overrated and not that great.

I disagree. With my old injuries, SMR and foam rolling works great for me.

It's an individual thing that won't be the same for everyone. 

If it works for you then keep doing it. 

Mobility, range of motion and flexibility are very important - especially as you get older. 

It has become a priority for me in order to keep training as hard as I can. 

I also advocate and recommend the slow/pause method of rolling combined with the faster version to get optimal benefits. 

If you have never tried it, I recommend that you give it a shot.

Eric Dempsey

MS, ISSA Master Trainer

Skip the soda! Make a smoothie instead.

Skip the soda! 

Just made a fresh batch of a new smoothie recipe with grapes, sweet potatoes, purple carrots, orange carrots, apples, and cherries.  

This stuff is good and its loaded with vitamins, minerals and antioxidants to keep you energized and healthy.

Grab some more free recipes and info on infused water, smoothies and other fitness and nutrition topics. All free info. Get it here.

Eric Dempsey

MS, ISSA Master Trainer

Hit me up on Snap Chat!

I've had some people asking for more live stuff so.....Lets get it kicking on snap chat! 

Follow for follow and all that. 

Will talk about topics of interest, nutrition and demo different exercises. 

Plus talk about mindset, lifestyle and other misc topics.

Eric