Leaner, Faster, Stronger: Start Today!

Heading out this morning to conduct an in-home personal training session with my client, at Green Island Hills, in Columbus.

It's funny how life comes full circle. 

10 years ago, this is how I started my fitness business, with in home personal training. 

Now, in addition to in-home training, I offer individual and small group training at my private garage gym, as well as live, interactive, online training for anywhere in the world. 

I have been blessed to be able to follow my passion for fitness and to help people become healthier, with a higher quality of life.

If you need help with lifestyle and behavior modification, as well as fitness and nutrition coaching, I have a solution for you. 

It doesn't matter if you are a beginner, a deconditioned former athlete, bodybuilder, martial artist, combat athlete, crossfitter, power lifter or a mom who is trying to lose baby weight, my program is for all types and fitness levels. 

My unique, hybrid program has evolved over the last 35 years of experience, to encompass 

the most efficient, results based methods, from a variety of training protocols. 

If you want to become leaner, faster and stronger, while feeling better, looking better and performing better, contact me now to identify the right program for you.

Reach down into your cooler and pull out a big, frosty can of CAN DO!

And remember, if you free your mind, your glutes will follow! 😀

Now, let's go hit the weights!

Eric Dempsey,

Master Sergeant, US Army Retired,

ISSA Master Trainer

Dempseys Resolution Fitness 

The Difference Between an Endocrine Gland and an Exocrine Gland

There are numerous differences between an endocrine gland and an exocrine gland. To summarize the main differences between the two types of glands in a general sense, the terms internal and external come to mind. Endocrine glands secrete hormones into the body’s internal environment to cause a specific action to occur. Exocrine glands release secretions that follow pathways that lead to external areas (Shier, Butler, & Lewis, 2016).

Endocrine glands secrete hormones into the bloodstream to travel to distant, internal areas and cause specific actions that affect the body’s metabolism and many other processes. Some examples of major endocrine glands include the thyroid, hypothalamus, pituitary, adrenal, testes and ovary. Each endocrine gland secretes specific hormones to effect certain actions within the body. The hormones travel through the bloodstream until they reach their designated target cells to initiate the desired action or effect. An example of a specific action would be the thyroid gland secreting T3 and T4 hormones into the blood stream. These hormones travel through the bloodstream to their target cells. The desired action that results can include enhancing the speed of protein synthesis, lipid breakdown or cellular energy release from carbohydrates (Briers, 2012).

Exocrine glands produce secretions that travel through tubes or ducts to external regions of the body to cause specific effects. Examples of some of the major exocrine glands include sweat, mammary, salivary, tear and mucous. An example of a exocrine gland in action would be the salivary glands which produce saliva in the mouth, to aid in digestion, help prevent bacteria buildup and tooth decay and to enhance the ability to swallow. Another example would be sweat glands secreting sweat droplets on the skin’s surface, to aid in temperature regulation (Crampton, 2016).

While most of the endocrine and exocrine glands have very different, unique roles and functions, there are some glands that pull double duty as a combination of both types of glands. The pancreas produces enzymes which aid in digestion as an exocrine function, while also secreting insulin into the bloodstream, to aid in controlling blood glucose levels, which is an endocrine function. The liver also has a multifaceted capability, in that it produces bile in an exocrine manner, but also secretes plasma proteins into the bloodstream as an endocrine function. These diverse glands have important and amazing roles, in assisting with keeping the human body functioning properly (Davis, 2016).

References:

Shier, D., Butler, J., & Lewis, R. (2016). Hole’s human anatomy and physiology (14th ed.). New York, NY: McGraw-Hill.

Briers, D. (2012). The Difference Between Endocrine and Exocrine Glands. DBriers. Retrieved from http://www.dbriers.com/tutorials/2012/08/the-difference-between-endocrine-and-exocrine-glands/

Davis, K. (2016). Exocrine Pancreatic Insufficiency: What You Need to Know. MNT. Retrieved from http://www.medicalnewstoday.com/articles/310292.php.

Crampton, L. (2016). Interesting Facts about Saliva and Salivary Glands. Owlcation. Retrieved from https://owlcation.com/stem/Interesting-Facts-About-Saliva-and-Salivary-Glands

Photo Credit: http://www.slideshare.net/LadyRixi/endocrine-glands-22547640

Eric Dempsey

MS, ISSA Master Trainer

Dempseys Resolution Fitness

Plant Based Protein: The Issue and a Solution

Many people today are looking for a plant based diet that avoids the potential hazards of consuming processed or chemically laden meats. 

Plant based diets are very healthy and when done properly can provide everything that you need for optimal body composition, heath and fitness. 

I tell my clients that while I don't strictly use a plant based diet ( I like my steak), I am not opposed to anyone doing so as long as my main nutrition criteria is met. That criteria for everyone is that you must consume the right amounts, of the right macronutrients, at the right times in order to attain your goals and maintain optimal levels of health and fitness. 

I have trained many, and currently train clients who are vegan or vegetarians. With their nutrition coaching, I have come across a reoccurring issue with all of them. Nobody that I have trained, or currently train, who are following a plant based diet, can get in the necessary amount of protein each day, to meet their goals. 

Why is this such an issue? Many leading plant based gurus will tell you that you can easily meet your nutritional requirements with a plant based diet. Well I call BS on that due to very simple math. 

I am going to outline the issue with an example food. Baby kale and spinach leaves are something that I eat weekly as part of my nutrition plan. This container that I buy weekly has 2 servings in it with a total of 6 SIX grams of protein. Now say that I am going plant based and I am using this to get my protein requirement in. Remember this is just an example. 

How much protein do I need anyhow? Well that depends on who you talk to and what scientific study that you read. To keep things simple we will use the USDA recommended daily allowance for protein. And that is .8g per kg of body weight. ( Multiple studies have shown this to be woefully inadequate for even sedentary people). But we will use it to keep the math easy.

I currently weigh 215lbs ( a fat ass I know). That comes out to about 97.5 kg. So to find out my USDA RDA for protein I multiply body weight 97.5 kg x .8g of protein and I get 78g. So we will say that I need 78g of protein a day. 

Well I like my spinach and kale, so I'm going to use that for my protein (for example purposes). So I divide my protein RDA of 78g / 6 g of protein in my spinach and kale container and I come out with about 13 containers. 

Ok cool, so I only need to eat 13 containers of kale and spinach leaves, each day, to get my protein in. Easy breezy right? Hell No! Are you kidding me? I can barely eat one container over the course of a week. And that is even with smoothies. It ain't gonna happen. 

So the plant eater gurus would say well that is not accurate because you would be eating many other plant based foods and that would crank up your protein intake. Ah yeah a little but nowhere near enough to get 78g in a day. You would literally need to eat truckloads of leaves every day to meet your total nutritional needs. You gotta remember that you need a specific amount of calories/grams from protein, fats and carbs, every day, to reach your goals. 

So for me and my clients, it is a major issue. It can be done but it is hard. So I started looking for solutions. And I found one.

Designer protein has come out with the awesome, Organic Pro 30 protein powder, that is vegan approved, GMO free, gluten free and Kosher approved. It is 100% plant based and has 30g of protein per scoop. 2 scoops is 60g of protein.

Now that 78g of protein that I need isn't so unattainable. I can have a bunch of well balanced, normal meals that are plant based and somewhere during the day, have a smoothie with 2 scoops of Organic Pro 30. And just like that-problem solved! And I don't need to eat a truckload of leaves. 

This is a viable way for vegans, vegetarians or plant based diet people to get in their needed protein while remaining 100% plant based. I think it is a solution that can help everyone. I have started using it myself to get in more protein while rotating sources from plant based to animal based protein. 

I though this was such a great product that I contacted Designer Protein, with praise for the Organic Pro 30 protein powder. They were very happy to hear my enthusiasm and they gave me a special link to offer you a 20% discount on any of their products. 

So if you are struggling with your plant based diet and you are not making the progress that you want with your fat loss and fitness goals, this stuff will help for sure. Give it a try and see the difference that it will make. Plus you get to save 20% off of buying it in the store. 

Get Your 20% off discount code here.

Every person that I have trained in the last 10 years has said one thing during a week when they made the most progress. I asked them all "what did you do differently this week"? They all answered, I increased my Protein intake. Boom!

Grab the code and get yours today! Progress awaits you!

Eric Dempsey

MS, ISSA Specialist in Fitness Nutrition

Wildlife Chronicles of Salem, AL: Salamander Blue Tail

This guy has been in the house for a few months now. 

He has a bright blue tail with a black and gold body. Amazing colors.

He patrols the rooms on bug search and destroy missions.

He has been named "Fred".

An unofficial pet with security access granted as long as he does his job!

Eric

Greens Smoothie Recipe

Today's smoothie recipe:

2 cups kale and spinach 

2 scoops organic pro 30 protein 

1 tbsp extra virgin olive oil

2 tbsp raw honey

1 tbsp ground turmeric

1 tbsp ground ginger

Filtered water

Throw it all in the blender and blend until smooth.

Refrigerate until cold (my preference) and enjoy.

Tons of great organic protein, good fats and carbs with a healthy dose of vitamins, minerals and antioxidants. 

For more green smoothie recipes, check out my green smoothies lifestyle ebook here:

http://www.dempseysresolution.com/links.html

Eric Dempsey

MS, ISSA Specialist in Fitness Nutrition 

Live, Interactive, Online Personal Training with the MyFit On Demand Fitness App

A lot of people say that I'm too far away. I have a solution.

My Fit On Demand Fitness App.

Live, interactive online personal training available in real time.

Just as effective as if I was standing in front of you.

The App is free and is available for IOS and Android.

You select the type of workout, intensity level, duration and time.

All fitness levels welcome.

No equipment necessary or we can use whatever equipment that you have available.

Nutrition and lifestyle coaching available as well.

You only pay for one workout at a time.

Train anywhere in the world.

Download the free App and contact me to begin training.

Email me at eric@dempseysresolution.com and let me know that you are ready to change your life NOW!

Eric Dempsey

MS, ISSA Master Trainer

Dempseys Resolution Fitness

Sale! New Knife Available on eBay

Sale!   

New Mustang Trapper Folding Knife now available on my eBay page.  

Only 6 remaining.   

Grab one now before they are gone.  

Only $5 with free shipping.   

Hit the link below to access my eBay page:

https://www.ebay.com/itm/331945485561 

Eric Dempsey

Master Sergeant,

US Army, Retired

Deadlifts and EMOM equals good stuff

Worked on some modified sumo deadlifts tonight.

I did an every minute on the minute (EMOM) workout for 20 minutes. 

With these types of workouts you want a weight that is challenging but can be done with good form. 

You can do one rep or more if desired. More reps equals lighter weight. 

I just did one rep with 315 every minute so I knew I could do it and kept the back and hip relatively safe.

As you get older you have to address risk management instead of ego. 

It was an awesome workout and my glutes are screaming. 

My back and hip survived so I call that a victory. 

Give the EMOM drill a try for variety. It's a smoker.

http://www.dempseysresolution.com/links.html

Eric Dempsey

MS, ISSA Master Trainer

Unique Survival Skills to Help Keep You Alive in Bad Times

Spy Escape & Evasion

Spy Skills From An Ex-CIA Agent

Hey, I hope you are doing well!

I've just added another product to my tactical evade and survive series. 

As you can plainly see, the world is not a happy place right now. There is crazy stuff happening across the globe and even on our own streets. 

Now is not the time to be weak or unprepared. In fact, now is the time to make sure that you have the skills and tools necessary to fight and survive against anything that threatens you and your family.

That is why I have added the Spy Escape and Evasion program to my resource list for you. This program covers a lot of important and very cool tactics, techniques and procedures that will give you the upper hand when it comes to surviving any threat.

Ever see the FBI and CIA guys on TV pick a lock in seconds... Think it’s bullsh*t? Think again. It's real... but you had to go to CIA school to learn the trick until now.

Can you guess what tool they use to pick locks so fast? You can learn about it HERE.

Jason Hanson, the CIA Spy Escape expert on TV's Shark Tank is sharing this normally classified information for a short time, along with...

How to disable any attacker with a "special" ink pen
How to hide anything, even a gun, in plain daylight
How to gather "DIRT" on anybody
How to access the CIA black market for gear
What to do if you're kidnapped
How to escape handcuffs
How to disappear in a crowd in seconds
What you need to know about fake IDs
CIA social engineering secrets
How to become a human lie detector
How to hot-wire a car
And MUCH more...

Go check it out NOW before he pulls the info down.

Learn valuable life saving techniques, available only in the Spy Escape and Evasion Program.

Eric Dempsey

Master Sergeant, US Army Retired

Dempseys Resolution Fitness

P.S. Can you guess the 2 second move that makes you virtually IMPOSSIBLE to hit in a fist fight... It's stupid simple but amazingly effective, be sure to grab that part.

P.P.S. Just learning how a CIA agent thinks is worth the read. Almost everything is the opposite of what you would think. It's weird. Go now before it's too late.

The Rise of Alternative Pleasure and Participation Sports

The power and performance sports have long dominated American society and culture. And while these sports continue to do well and retain millions of fans, there are many people who are not interested in these types of sports. For the people who do not find interest and value in power and performance sports, there are alternatives that many turn to. These alternatives are the pleasure and participation sports. These sports attract people who wish to be themselves and to do their own thing. These people seek the freedom to participate in activities that they value and enjoy, on their own terms. The pleasure and participation sports are very different from the power and performance sports in their structure, management, decision making, participation guidelines and rules. While a person may not be able to make the cut for the football or basketball team, they can easily join and participate in a variety of pleasure and participation sports. These pleasure and participation sports are growing in popularity for many reasons. Some of the reasons include an increased interest in fitness and health, older people are seeking to be more active, and many people are seeking an alternative sporting activity that they are good at and enjoy. High pressure, high impact, competitive sports, like football, basketball and baseball, are not for everyone. Pleasure and participation sports are a great alternative for the people looking for something different (Coakley, 2015).

While there are various reasons for the growth in popularity of pleasure and participation sports, some reasons include gender and disability. While women have fought a long and hard battle to be recognized in sports, it is still a hard road for women to follow in the realm of power and performance sports. Many women seek to avoid this struggle and participate in activities that are friendlier to their gender. Disabled athletes have also fought a hard battle in their quest for equality in sports. Much progress has been made for both women and the disabled in power and performance sports. But there are still many who just do not want to or cannot, participate in power and performance sports. There are many opportunities for disabled athletes in pleasure and participation sports. Sports such as tennis, fishing, scuba diving, racing, water skiing and mountain climbing have become more popular in recent years, with many female and disabled athletes. The power and performance sports model emphasizes winning, competitiveness and very structured formats and rules which invariably impacts many female and disabled athletes. The pleasure and participation sports offer opportunities for all people to partake in activities without discrimination, pressure or overly rigid structures (Hardin & Hardin, 2005).

Another reason that pleasure and participation sports are growing in popularity in the United States is due to the influence of globalization and immigration. Millions of people from all over the world have been moving to the United States for decades. The sports and physical culture of different countries are very different from the traditional American model. Sports such as soccer are becoming increasingly popular in America, especially in the youth athletics category. The rise of pleasure and participation sports are beginning to challenge power and performance sports in a slow, yet growing manner. One area where the competition between the two sports models is having a bigger impact is with youth athletics. Little league baseball and T-ball have been popular with kids for many years. Now, millions of children can be found in greater numbers on the numerous, youth soccer league fields, across the country. Many other pleasure and participation sports such as cricket and tennis are on the rise, as well, due to a subtle influence by the millions of immigrants, in the United States (Foer, 2011).

Pleasure and participation sports are growing in popularity across the country. Organizations are being formed at a rising rate to promote these alternative sporting events. Associations like the Western Alternative Sports Association (WASA), promote different sports for the true pleasure and participation reason, which they claim is to have fun. That is hard to argue with as having fun with sports seems to be the least bit important with many power and performance sports. Winning and making billions of dollars has replaced the fun in many of these sports. With the pleasure and participation sports, everyone can find something they enjoy. It is becoming more available to those whose location, financial status and other variables would normally prevent them from sports participation. There is even a rise in women’s shooting sports and a gold medal has already been won by a female Olympic athlete. With the rise of pleasure and participation sports, people now have a choice between power and performance sports and the alternative, pleasure and participation sports. This is a great thing as it will allow people from all walks of life to be able to find a sport that suits them. Whether it is football or target shooting, there is now something available for everyone. While the power and performance sports may continue to reign supreme, pleasure and participation sports are growing in popularity, worldwide. And with the nation’s current obesity epidemic, anything that can help get more people active is a good thing (Kirkland, 2015).

References:

Coakley, J. (2015). Sports in society: Issues and controversies (11th ed.). New York, NY: McGraw-Hill.

Hardin, M., & Hardin, B. (2005). Performance or Participation: Pluralism or Hegemony? Disability Studies Quarterly. Retrieved from http://www.dsq-sds.org/article/view/606/783

Foer, F. (2011). Why Is Soccer Becoming Popular in the United States? IIP Digital. Retrieved from http://iipdigital.usembassy.gov/st/english/article/2011/06/20110603114306ecurb5.794269e-02.html#axzz4GgJjBtkf

Kirkland, A. (2015). Shooting Sports are Becoming More Popular with Women. KOMU News. Retrieved from http://www.komu.com/news/shooting-sports-are-becoming-more-popular-with-women-69781/

Photo credit: http://www.couriermail.com.au/news/fall-guys-like-to-stretch-their-luck/story-e6frep2f-1226193624194

Eric Dempsey

MS, ISSA Master Trainer

Dempseys Resolution Fitness

The Impact of Sportsmanship on My Life

Growing up, I wasn’t involved with traditional sports. I became consumed by martial arts and combat sports at the age of eleven. Sportsmanship was a very big deal in my training hall or dojo. The martial arts also teach a code of behavior, ethics, morals and virtues, similar to the western concept of sportsmanship. This is called Bushido or the way of the warrior. Sportsmanship is an inherent part of the American culture and it has a great ethical and moral impact on society. Fair play, following the rules, having respect for the opposing team members and sports officials, having respect for the athlete’s fellow team members and coaches, and generally doing the right thing at all times, are the fundamental concepts that sportsmanship is supposed to develop in athletes. While many argue that with our country’s moral decline, over the last thirty years, sportsmanship is no longer the virtuous set of guidelines that it once was. Others believe that sportsmanship is alive and well in today’s society. It may be just much harder to see (Appenzeller, 2011).

My experiences with sportsmanship were mainly centered around the realm of pugilistic activities, such as boxing, kickboxing, karate, tae kwon do, kung fu, wrestling, judo and jiu jitsu. Simple acts of sportsmanship that I witnessed daily were things like touching gloves at the start of a fight, helping your opponent up after you knocked him down, kneeling when an athlete was injured, showing respect by bowing and handshakes before and after a match and other general courtesies. These small, but meaningful actions were equally valued in western sportsmanship as well as in eastern bushido. These actions had a great impact upon my social development, as I followed these principles outside of the training halls and fighting arenas. This is what some of the early intentions were about, for those who influenced the growth of sports in our country. Instilling teamwork, discipline, self-confidence and a competitive drive are some of the benefits for both traditional sports and martial arts. These traits would help me later in life, as I transitioned from the martial arts training hall, to the training and battle fields with the U.S. Army (Szczepanski, 2015).

I have also observed acts of sportsmanship during my own actual matches in different martial arts or combat sports. One time during a tae kwon do match, I threw a punch so hard at my opponent, that I dislocated my shoulder, when the opponent slipped the punch. The referee didn’t see what happened and the match continued. At first, my opponent was eager to rush in and score the finishing points on me as I clutched my injured shoulder. He then realized that I was really hurt and he had a serious advantage over me. He could have finished the match with a victory. Instead, he told the referee that I was hurt and the match ended in a tied score. I later thanked him for his display of sportsmanship and he said that he knew I would have done the same for him. And I definitely would have. Winning a match due to an unfair advantage violates the concepts of sportsmanship and of bushido (Ohlenkamp, 2016).

Sportsmanship has also impacted my life within society, in many ways. It prepared me for the drill, ceremonies, courtesies and honors, taught by the military. It also made me a better person overall. I was once on a crowded bus in Germany, heading into a big city. There was a pregnant mother standing with her young son, who was wearing a judo uniform. As soon as I saw them, I immediately offered my seat to the lady. She was very thankful for my gesture. It wasn’t a conscious thought or action, but rather instinctive or reflexive in nature, like blocking a punch. It was just the right thing to do at the time. I’ve had many instances where sportsmanship learned through my years of training, had a direct impact on my actions, outside of any competition grounds. And I believe that these traits and virtues are taught and learned through sports. I only hope that as the moral decay of our current society continues, athletes from all sports, will set the example for others to follow (Daily, 2016).

References:

Appenzeller, H. (2011). Ethical behavior in sport. Durham, N.C.: Carolina Academic Press.

Szczepanski, K. (2015). The Role of Bushido in Modern Japan. About Education. Retrieved from http://asianhistory.about.com/od/japan/fl/The-Role-of-Bushido-in-Modern-Japan.html

Ohlenkamp, N. (2016). Martial Art vs Sport. Judo Info. Retrieved from http://judoinfo.com/sport.html

Daily, S. (2016). Sportsmanship: A Deeper Understanding and its Importance Beyond Sports. Decatur Sports and Recreation. Retrieved from http://www.decaturparks.com/sportsmanship-a-deeper-understanding.php

Eric Dempsey

MS, ISSA Master Trainer

Dempseys Resolution Fitness