Keto Diet 101 Program: Benefits of the Keto Diet

This video highlights the benefits offered by the Keto Diet.

While people know that the Keto Diet is great for weight loss, it also provides numerous other benefits as well.

You can also receive the free report on the top ketogenic foods and recipes for fat loss here.

Eric Dempsey
MS, NASM Fitness Nutrition Specialist
Dempseys Resolution Fitness

The Keto Diet 101 Program: What is the Keto Diet?

Intro video explaining the basic information about the keto diet.

I have a free report available which provides you with some of the
Top Ketogenic Foods & Recipes For Fat Loss

Grab the free report and start using the right types of food for optimal results.

The Ketogenic Diet 101 Program is also available, and is on sale now for a limited time here

Eric Dempsey
MS, NASM Fitness Nutrition Specialist
Dempseys Resolution Fitness

The Ketogenic Diet 101 Program is now available

I am now offering the Ketogenic Diet 101 program. 

The Keto Diet is a very popular program in which many people have made very positive results. 

If you have struggled with other diets, this program may be the missing link which could change everything.

The Ketogenic Diet 101 Program is on sale now through the link provided.

The Ketogenic Diet 101 Program is a program designed to show you how to use ketogenic principles to change your body composition, lose weight, and achieve your goals. 

Bonus material is available for a limited time so act now.

This program is not a treatment or cure for any disease or condition. 

Always check with your doctor before starting any fitness or nutrition program.

Eric Dempsey

MS, NASM Fitness Nutrition Specialist

Dempseys Resolution Fitness

Identifying Sounds Out in the Field: Stop and Listen!

During my morning coffee / SLLS halt I was focusing on all of the different sounds that I could hear during a light rain shower.

Being able to identify different sounds out in the field is an often underrated and forgotten skill set.

In a survival or field environment, the ability to identify different sounds can be a life saving skill.

This morning, I tried to count the different sounds by type.

Here are some of the distinct sounds heard from this morning's SLLS halt:

1. Rain and dripping water

2. A variety of birds (more than 5 types)

3. Vehicles in the distance

4. A car door closing

5. Adult and children's voices

6. Aircraft flying overhead (fixed wing)

7. Crickets / insects

8. A nearby vehicle starting

9. The backup beep of a truck

10. A squirrel climbing up a tree

11. A woodpecker tapping on a tree

12. Music playing in a car nearby

There are probably several more that I missed. But you get the idea.

Even though it was raining, during morning time, in a quiet neighborhood, there was still a lot going on.

Out in the field, in a tactical or survival scenario, hearing a branch snap, or the bushes rustle, could mean big trouble, or maybe it's your next meal.

There are distinct differences between a combat boot crunching deadfall and an animal moving through the bush.

It's obviously even more important at night, during low visibility conditions. 

Most people are complacent, take everything for granted, and do not pay attention to little details. 

If you venture outdoors, spend a few, quiet, still minutes in that environment, and acquaint yourself to the sounds. 

One day, it could be very important.

Eric Dempsey

Master Sergeant, US Army Retired

Evade and Survive Tactical Training and Equipment 

Ranger Eric: Commando Wire Saw

Ranger Eric provides an overview and demonstration of how to use the commando wire saw, available from Ranger Joe's.

Visit the Ranger Joe's website to view the details of the commando wire saw and to view their other products.

Eric Dempsey
Master Sergeant, US Army Retired

What is the Ranger Eric Project?

The Ranger Eric Project explained. The Ranger Eric Project is a marketing persona created to inform people about the high quality products provided by Ranger Joe's.

Product highlights and overviews, as well as field testing, will be documented to show how the products and gear work and if it meets a usable standard.

Visit the Ranger Joe's website to view their products.

Eric Dempsey
Master Sergeant, US Army Retired

BioTrust 30% Off Sale!

BioTrust 30% Off Sale!

Limited time, act now!

Use the coupon code 30OFF at checkout to save 30% on your entire order.

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Biotrust Sale

Eric Dempsey
MS, NASM Specialist in Fitness Nutrition
Dempseys Resolution Fitness

The Ranger Eric Project is a Go!

I've teamed up with Paul Voorhees, owner of Ranger Joe's, to bring you weekly product highlights and reviews of Ranger Joe's products and gear.

Ranger Joe's provided me with a full loadout of multicam gear to test out and see how it works.

You can check out their multicam gear here: Ranger Joe's

Eric Dempsey
Master Sergeant, US Army Retired

10% Off Coupon for eBay!

I found a 10% off coupon for eBay.

I'm going to use this to grab some items that I have been looking at.

You can use it too.

Just use the code P10PERCENT.

Use it soon as it expires on May 12th.

https://ebay.to/2I79w3l

Eric Dempsey

MS, ISSA Master Trainer

Dempseys Resolution Fitness

Dandelion Bread Recipe

Recently, I had an explosion of dandelions in my yard.
They bloomed in record numbers on one warm, sunny day.
My yard was a brilliant sea of yellow and green.

I have posted about dandelions before. They are one of the healthiest plants that you can find.

Full of vitamins, minerals, phytonutrients, and antioxidants, they are considered the vitamin shop of the plant world.

I had recently watched another informative video on the benefits of dandelions so I figured I would take advantage of this plentiful bounty and make something healthy with it.

I decided to try dandelion bread.

So the first step was to harvest a bunch of dandelions.

You want to get about two cups worth of dandelion flowers.

Then, after a thorough washing and drying, I cut the flowers off of the stems.

Once I had about two cups worth of flowers, I assembled the rest of my ingredients.

For this bread, I used the following ingredients:

2 cups of dandelion flowers
2 cups of coconut flower
1 tbsp of baking soda
3 tbsp of cinnamon
1 tbsp of sea salt
2 scoops of BioTrust Chocolate Protein Powder
4 whole eggs
3 tbsp of MCT oil
3 tbsp of coconut oil
4 tbsp of raw organic honey
3 tbsp of extra virgin olive oil
6 packets of stevia

I then mixed and blended all of the ingredients in a bowl and spread the batter out on a baking sheet.
I would have used a rectangular or circular bread tin but I didn't have one at the time. 
It didn't look pretty but it worked.

I baked in the oven at 350 degrees for 45 minutes. 

Make sure that you check it to see that it is baked all the way through before pulling it out.

I let it cool and then cut it up into brownie sized squares.

It tasted really good. 

It wasn't perfect, but it did the job, and provided me with a very healthy addition to my meal plan.

This isn't something that I would do often, but it was a fun change to the same old stuff.

I had some flowers left over so I made dandelion tea to go with the bread. 

I'll do a post on the tea soon.

Dandelions are super healthy and available for free. 

Give it a try!

Eric Dempsey

MS, NASM Fitness Nutrition Specialist

Dempseys Resolution Fitness

The Top 13 Fat-burning Foods to Fight Stress

STRESS! 

It can be good or bad. 

Your body doesn't acknowledge the difference. 

It only sees change and a threat.

We all deal with it, and to cope we often turn to "comfort foods" that do nothing but pack on the pounds -- bad news for your waistline!

But did you know that you can actually burn fat while fighting stress when you choose the RIGHT foods? 

 It's true, and fortunately my trusted colleague Dr. Matt Roberson just wrote a brand new free report showing you the top 13 stress-busting, fat-burning foods. 

And even better you can download it for free for the rest of the day today. 

Get your free copy in just a few seconds here:

The Top 13 Fat-burning Foods to Fight Stress 

Eric Dempsey

MS, NASM Fitness Nutrition Specialist

Dempseys Resolution Fitness

New Protein Pancake Recipe

For my first post fasting meal today, I wanted something different but healthy.

I watched a video on Navajo fry bread and thought it was pretty cool.

But it had white flour as the main ingredient so I didn't like that.

I decided to experiment and create some type of healthy pancake.

Using only what I had on hand, I mixed up a crazy batter and cooked it up.

It actually turned out way better than I imagined.

Here is what I used for the batter ingredients:

2 whole eggs

1 scoop of BioTrust low carb chocolate protein powder

1 cup of organic shredded coconut

1 cup of hulled hemp seeds

3 tablespoons of MCT oil

1 tablespoon of baking soda

2 tablespoons of almond butter

I mixed all of the ingredients in a bowl.

Heated up the frying pan with a decent covering of extra virgin olive oil.

Then I poured the batter in the pan, forming one large pancake.

I let it cook until the bottom side was solid, then

I flipped it and let the other side cook until it was done.

I put it on a plate and spread a light coating of strawberry jam all over it.

I scarfed it down like a hungry dog. It filled me up quick.

It was way better than I thought it would be.

Never be afraid to experiment. 

Give it a try.

Eric Dempsey
MS, NASM Fitness Nutrition Specialist
Dempseys Resolution Fitness

Fighting the Urge to Rely On Comfort Foods

Many people think that fitness and dieting are all about the physical stuff, like doing cardio and counting calories. Sadly, that is far from true. While those things have their place, they are not the real power players.

The true, powerful forces behind whether you succeed or fail are your mindset, and your psychological disposition. Emotional eating can be devastating to your health and your mind. You must be in charge of yourself.

Too often people eat to make themselves feel better rather than to satisfy their hunger. When you eat for this reason, the foods you crave are usually those loaded with sugar or fat rather than healthy fruits and veggies. In order to develop healthy eating habits, the reliance on comfort foods needs to be reduced or eliminated completely.

Reflect On Why You Eat

Before reaching for a candy bar when you’re in line at the grocery store, ask yourself if you really need some chocolate and why. If you’ve had a stressful day at work or you’ve been under emotional strain, put the candy back and try to find a healthier way to make yourself feel better. Replacing exercise with eating will not only maximize any weight loss goals, it will increase your endorphins and give you a huge self esteem boost.

Healthy Eating For Dessert

A delicious dessert at the end of a hard day can be the highlight of the evening for a lot of people. Rather than eating a piece of cake or bowl of ice cream, have a fresh bowl fruit salad or some low-fat frozen yogurt. Substituting your high calorie desserts for something a little healthier can be a guilt free way to finish your day.

Clear Out Your Cupboards

Keeping chips and cookies in the cupboards is too tempting for most people, especially after a rough day. Throw out all your junk food and when a craving hits you, you won’t be tempted by fatty snack foods and you’ll be more likely to munch on something much better for you. Willpower can only take you so far in your healthy eating goals, so avoid the candy aisles and don’t even look in the vending machines you walk past until you’ve trained yourself to resist your junk food cravings.

Don’t Negotiate

It’s easy to talk yourself into having just one piece of cake or thinking that because you’ve had a rough day you deserve it. After eating that one piece it’s pretty likely that you’ll feel guilty for doing so and you may end up feeling worse than you did before. By just being strict and laying down the law, you’ll probably feel much prouder of yourself for choosing the apple instead of the cookie.

If you would like a more detailed guide to help you to achieve your goals. get a copy of Simply Slim today! Simply Slim will show you the simple secrets for long term weight loss and health.

Get your copy of Simply Slim here.

Eric Dempsey

MS, NASM Fitness Nutrition Specialist

Dempseys Resolution Fitness

Why Is Adequate Vitamin Intake So Important?

Why Is Adequate Vitamin Intake So Important?

We have all heard that you should take your vitamins. Many people have been taught that you can get your required vitamins through having a healthy diet.

Are you getting enough of the right vitamins? Maybe, maybe not.

Performing a plethora of roles to maintain good health and development, vitamins are essential nutrients that we can’t live without.

Yet there are so many that perform wonders without our even actually being aware of it, until we don’t get sufficient amounts and problem occur.

Vitamins are characterized by the following:

• They’re found naturally in food, with varying amounts

• They can’t be made by the body (save for vitamin D after sun exposure)

• They are organic in their structure and can be broken down by air, heat or acid, making it more difficult for your body to absorb them since cooking and storage affects their chemical structure - even exposure to air.

• They’re crucial for normal and healthy development and functions

• When they become absent from the diet, it can cause certain deficiencies

There are 13 essential vitamins which are divided into 2 categories:

Water-soluble

- B vitamins

- Biotin (vitamin B7)

- Folic acid (folate, vitamin B9)

- Niacin (vitamin B3)

- Pantothenic acid (vitamin B5

- Riboflavin (vitamin B2)

- Thiamin (vitamin B1)

- Vitamin B6

- Vitamin B12

- Vitamin C

These vitamins need to be replenished on a daily basis since they’re easily absorbed into the bloodstream as food is digested or supplements are dissolved. Present in the watery sections of the food you eat, water-soluble vitamins are continuously regulated via your kidneys. Any excess is flushed out with urine.

Some of the roles these vitamins play are:

- produce and release energy

- boost immune system

- maintain tissue health

- build proteins and cells

- Produce collagen present in skin cells, blood vessel walls and gums that aids in the process of healing wounds

Fat-soluble

- Vitamin A

- Vitamin D

- Vitamin E

- Vitamin K

These vitamins are quite difficult to figure out because we’re more likely to be deficient in these types of vitamins; yet taking them for prolonged periods of time, especially supplements, can be toxic and very harmful to your health. These vitamins aren’t as easily transported through the body as water-soluble vitamins.

In fact, any excess is stored in the liver and fat tissues for up to 6 months. First, they’re absorbed through the intestinal wall, then they enter the lymph vessels before making their way into the bloodstream.

Most fat-soluble vitamins need a protein carrier to facilitate their movement throughout the body.

Fat -soluble vitamins are responsible for the following:

- protect vision

- build bones

- protect the body against illnesses, diseases, and free radical damage

- blood clotting

- formation of healthy red blood cells

- interact together favorably to enhance absorption

Vitamin Deficiencies

Unfortunately, nutrient deficiencies are extremely common. The main culprits are poor diet, digestive problems, or chronic stress.

“Nutrient deficiencies alter bodily functions and processes at the most basic cellular level,” says lecturer at the George Washington University Milken Institute School of Public Health in Washington, DC, Tricia L. Psota, PhD, RDN. “These processes include water balance, enzyme function, nerve signaling, digestion, and metabolism.

Resolving these deficiencies is important for optimal growth, development, and function.” They can also lead to diseases and chronic illnesses.

A common example is the lack of vitamin D and calcium can cause osteoporosis, a condition characterized by brittle bones.

People who are at most risk for nutritional deficiencies are:

- the elderly

- athletes who train intensively for long periods of time

- those with low income

- smokers

- consumers of alcoholic beverages

Some of the most common symptoms of vitamin deficiency are:

- hair loss

- oral health problems

- muscle cramps in the calves and arches of the feet

- muscle weakness

- fatigue

- shortness of breath

- dizziness

- irregular heartbeats

- mental fogginess

Every one of the 13 vitamins has a certain role but each also works in unison with the other 12 to lead to best possible physical condition. This is why it’s so important to eat a balanced diet of fruits, vegetables, dairy, whole grains, beans and lentils, lean meat, and fish to make sure you’re getting all the essential nutrients your body needs to prevent deficiency, promote fat loss and enhance muscle gain.

Supplements and multivitamins are a great way to make sure you’re getting the vitamins you need. Talk to your doctor to make sure you’re getting the right amount instead of getting too little and not getting the most out of your supplements or getting too much and increasing your risk for toxic reactions. A simple blood test is all you need to know whether or not you’re vitamin deficient.

Vitamins and all micronutrients are very important to your overall health. Make sure that you are getting the proper amounts through your nutrition plan. 

Stay healthy and eat right!

Eric Dempsey

MS, NASM Fitness Nutrition Specialist

Dempseys Resolution Fitness

Free Report: 9 foods you should NEVER buy organic

If it's called organic then it has to be great for me, right?

If you've been told that eating organic is healthy, then you BETTER watch out for the 9 organic nightmares listed in this free report. Not only are these 9 organics foods a complete waste of money, but some of them can downright stop fatloss dead in it's tracks. Do you want to accidentally sabotage your fatloss results by choosing the WRONG organic foods? No one does...

Fortunately, the BioTrust crew just wrote a brand new report exposing all 9 of these disaster organic foods, and you can download it for free for the rest of the day.

Get your free report here

Eric Dempsey
MS, NASM Ftiness Nutrition Specialist
Dempseys Resolution Fitness

Free Report: The Top 10 Gut-Cleansing Foods

Due to exposure to an array of common foods, beverages, and over-the-counter medicines, 9 out of 10 people's intestines have been infested with toxic, parasitic bacteria that is DESTROYING their health and making it virtually impossible for them to drop fat from their biggest problem areas...and that very likely means you...

Fortunately, my good friend and top nutritionist Shawn Wells just wrote a brand new free report showing you the top 10 gut-cleansing foods, and he's giving it away for free for the rest of the day today...

Access your free report here

Eric Dempsey

MS, NASM Fitness Nutrition Specialist

Dempseys Resolution Fitness

Free Report: All about eggs

Discover the best and worst eggs for your body & belly fat in this 27 page Fat Burning Report.

Today, we’re GIVING it away 100% FREE!

Get your free report here

Eric Dempsey

MS, NASM Fitness Nutrition Specialist

Dempseys Resolution Fitness

Body Fat: Some things you need to understand about it

Most people do not understand fat. We have been taught by our society, and health related industries that fat is bad. 

Fat is not bad or good. Fat is an important part of our body. 

Too much fat is bad. Too little fat is bad. The goal is to reach and maintain an appropriate body fat percentage, that supports your health and fitness needs and goals. And that number is different for each individual. 

Body composition is a key component of an individual’s health and physical fitness profile.

Obesity is a serious health problem that reduces life expectancy by increasing one’s risk of developing coronary artery disease, hypertension, type 2 diabetes, obstructive pulmonary disease, osteoarthritis, and certain types of cancer. 

Too little body fat also poses a health risk because the body needs a certain amount of fat for normal physiological functions.

Essential lipids, such as phospholipids, are needed for cell membrane formation. Nonessential lipids, like triglycerides found in adipose tissue, provide thermal insulation and store metabolic fuel (free fatty acids). 

In addition, lipids are involved in the transport and storage of fat-soluble vitamins (A, D, E, and K) and in the functioning of the nervous system, the menstrual cycle, and the reproductive system, as well as in growth and maturation during pubescence. 

Thus, too little body fatness, as found in individuals with eating disorders (e.g., anorexia nervosa), exercise addiction, and certain diseases such as cystic fibrosis, can lead to serious physiological dysfunction.

Recommended body fat percentages vary based upon which chart that you look at. Generally accepted numbers for recommended body fat percentages for healthy, active adults, between 35-55 years old are 7% - 18% for males, and 20% - 33% for females. 

You should base the numbers on your health and fitness needs and goals. All of the charts are for reference and are not law or gospel. Find out what is right for you. 

References:

Heyward, V.H., & Gibson, A.L. (2014). Advanced fitness assessment and exercise prescription (7th ed.). Champaign, IL: Human Kinetics.

Eric Dempsey

MS, NASM Fitness Nutrition Specialist

Dempseys Resolution Fitness

Pemmican The Ultimate Survival Food

The next survival crisis, which we may face soon, will be nothing more than what our ancestors called daily life.

The grid could go down and then we would have no electrical power, no refrigerators, no Internet, no computers, no TV, no hyperactive law enforcement, and no Publix or Walmart.

When the grocery stores close down, and the food shelves go empty, food will become a serious issue for most people.

Except for those who know how to make pemmican!

Pemmican was created by the natives of North America, and was used by Indian scouts, as well as early western explorers.

These people were highly mobile, and covered a lot of distance. They needed food that was nutritious and would not spoil.

Pemmican answered the call. You can store it for a long time without refrigeration. And it can be packaged in any way that you need, so that it can be carried easily during movement.

Learning how to make pemmican is just one of the many survival techniques used by our forefathers.

These precious life saving techniques are becoming lost to time.

When things go bad in today's world, we will all become frontiersman and pioneers again.

And we will need to learn the same skills that our grandfathers, and great grandfathers knew before us.

Click this link and watch this super informative video on how to make pemmican.

Start learning the skills that you, and your family, will depend upon during the next dark times.

We all have much to learn from our ancestors.

Pemmican is a great place to start.

And if you want to learn more about old school frontier and pioneer survival techniques, check out this great book:

The Lost Ways.

Stay safe,

Eric Dempsey

Master Sergeant, US Army Retired

ILRRPS Survival with Resistance to Interrogation Course Graduate

Free BioTrust Low Carb Protein Sample Offer!

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Eric Dempsey

MS, NASM Specialist in Fitness Nutrition

Dempseys Resolution Fitness

Metabolic Energy Pathways and Your Fitness Training

     There are three metabolic energy pathways used by the body to produce energy to support physical activity. Each energy pathway stores, utilizes, and resynthesizes ATP in different ways. The three energy pathways are the phosphagen, glycolysis, and oxidative systems. The phosphagen, and glycolysis systems are anaerobic, and do not use oxygen. The oxidative system is aerobic, and does use oxygen. Each energy pathway is specifically used for a certain type of activity, and for a certain duration of time. All three energy pathways work in concert throughout physical events to ensure the body’s energy demands are met. Normally, no one single pathway provides all of the energy requirements during physical activity (Haff & Triplett, 2016).

     The phosphagen system process occurs in the sarcoplasm. It is utilized by activities that require a maximal output of strength and power, for a very short duration, typically in the 0-6 second range. Powerlifting, and Olympic weightlifting are two examples of sports, which utilize the phosphagen system Adenosine triphosphate (ATP) is the body’s main source of energy. It is utilized for basic cellular functions, as well as for all movement, and muscular actions. The body cannot store large amounts of ATP. There is approximately 80-100 grams of ATP stored at any given time (Haff & Triplett, 2016).

     With the phosphagen system, ATP has to be resynthesized rapidly, in order to meet the body’s energy demands. When ATP is utilized, it is broken back down into adenosine diphosphate (ADP) and creatine phosphate (CP). The ADP and CP are then synthesized back into ATP, with the help of the enzyme, creatine kinase. This creatine kinase reaction quickly replenishes the ATP stores. The phosphagen system has the fastest rate of ATP production, and the least capacity for ATP production, of the three energy pathways (Haff & Triplett, 2016).

     When the physical activity moves into the 6-30 seconds window, a combination of both the phosphagen and glycolysis systems are utilized. This combination is used for high intensity activities requiring high energy output. An example of a sport utilizing this combination would be track and field, with a variety of short distance sprinting, relays, and hurdles. At approximately the 30 second mark, the glycolysis system takes over until the 2 minute mark. The glycolysis system process also occurs in the sarcoplasm (Franchini, Takito, & Kiss, 2016).

     The glycolysis system is slower than the phosphagen system, but has a much larger capacity for ATP production. It involves the breakdown of carbohydrates from muscle glycogen, and glucose found in the blood. This breakdown of carbohydrates is ultimately used to resynthesize ATP. Glycolysis using blood glucose produces two ATP molecules. The glycolysis process using muscle glycogen produces three ATP molecules. The glycolysis system is complex, and uses two main routing methods or pathways (Franchini et al., 2016).

     These are referred to as fast or anaerobic, and slow or aerobic glycolysis. The end result of glycolysis is the production of pyruvate. The fast glycolysis pathway changes pyruvate into lactate, in the sarcoplasm. This causes the ATP resynthesis to happen much faster, but for a shorter period of time. A secondary lesser used route, for faster ATP resynthesis, uses the Cori cycle. Lactate can be moved through the blood to the liver, and then it is changed into glucose. The Cori cycle helps to get more glucose back into the glycolysis process, when blood lactate levels are rising (Haff & Triplett, 2016).

     Slow or aerobic glycolysis involves transporting the pyruvate into the mitochondria. The pyruvate enters the Krebs cycle, in order to resynthesize ATP. When this route is utilized, the ATP resynthesis rate takes longer, but it can go on for a longer period of time. Which process is used by the body depends on the energy requirements at that time. When ATP is needed quickly, the fast glycolysis is used. When the exercise intensity is a little lower, the slow glycolysis can be used for a longer period of time (Sousa, Vasque, & Gobatto, 2017).

     During the 2-3 minutes window, during activities of a moderate intensity, a combination of the glycolytic and oxidative systems is utilized to produce ATP. Short distance running would be an example of an activity, which would utilize this combination (Sousa et al., 2017).

     Once the activity passes 3 minutes, the oxidative or aerobic system takes over. The oxidative system then becomes the primary source of ATP production. The oxidative system is primarily utilized during periods of rest, and during low intensity activities, of longer duration. It utilizes fats and carbohydrates as its main substrates. Protein is not a major contributor to total energy. But it is used in greater quantities during aerobic events which last 90 minutes or longer. The oxidative system breaks down the three macronutrients, or substrates, into acetyl-CoA. The acetyl-CoA then enters the Krebs cycle to produce ATP. The oxidative system, starts with glycolysis, and also uses the Krebs cycle, and the electron transport chain (Sousa et al., 2017).

     The breakdown of one molecule of blood glucose results in the production of approximately 38 ATP molecules. If the glycolysis uses muscle glycogen, the count rises to 39 ATP molecules. Fat provides large amounts of ATP. The breakdown of a single triglyceride molecule can produce over 300 ATP molecules. This provides more energy for the long, steady state aerobic events. Marathons and triathlons are examples of sports, which utilize the oxidative system (Sousa et al., 2017).

     To maximize athletic performance, training should be based around the sport requirements and the supporting energy pathway. Some athletes need to spend time training in all 3 energy pathways, while others should focus only on the anaerobic pathways. For example, combat sport athletes need to train in each energy pathway singularly, and progressively. These athletes spend different amounts of time in each energy pathway window, and collectively move through all three during a competitive bout. Specific training that is tied to energy pathways, will allow the athlete to perform at optimal levels throughout their competition event (Martins et al., 2018).

References:

Franchini, E., Takito, M., & Kiss, M. (2016). Performance and energy systems contributions during upper-body sprint interval exercise. Journal of Exercise Rehabilitation. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5227314/

Haff, G., & Triplett, N. (Eds.). (2016). Essentials of strength training and conditioning (4th ed.). Champaign, IL: Human Kinetics.

Martins, E., Ricardo, J., De-Souza-Ferreira, E., Camacho-Pereira, J., Ramos-Filho, D., & Galina, A. (2018). Rapid regulation of substrate use for oxidative phosphorylation during a single session of high intensity interval or aerobic exercises in different rat skeletal muscles. Comparative Biochemistry and Physiology. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/29222029

Sousa, F., Vasque, R., & Gobatto, C. (2017). Anaerobic metabolism during short all-out efforts in tethered running: Comparison of energy expenditure and mechanical parameters between different sprint durations for testing. Plos One. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466345/

Eric Dempsey

MS, ISSA Master Trainer

Dempseys Resolution Fitness

Free Report: What Oatmeal Does to Your Body

Oatmeal has been an American breakfast staple for years. 

Aside from the fact that it is a carbohydrate, what do we know about it? 

Is oatmeal really a healthy breakfast? Does it cause weight gain? 

Or even worse, can regular consumption cause TOXIC health issues? 

You may be shocked to find out the answer in our brand new free 

report  that you can download for the rest of the day today:

What oatmeal does you to your body (shocking)

Eric Dempsey

MS, NASM Specialist in Fitness Nutrition

Dempseys Resolution Fitness

The 11 Best Teas to SKYROCKET Your Metabolism

If your metabolism is functioning at full capacity, weightloss becomes relatively easy. If it's not, however -- which is the case for most -- losing even a single pound can become seemingly impossible.

Fortunately, my good friend and top nutritionist Joel Marion just wrote a brand new free report showing you the top 11 teas to skyrocket your metabolism, and he's giving it away for free for the rest of the day today. Get yours in just a few seconds here:

The 11 Best Teas to SKYROCKET Your Metabolism

Eric Dempsey

MS, NASM Fitness Nutrition Specialist

Dempseys Resolution Fitness

Losing a Glove in the Winter Patrol Course

I bitch about the cold a lot. This we know. 

Today, I walked up my driveway to check the mail. 

It's only 28 degrees out and the icy wind is blowing.

My hands, feet, and face are affected by the cold right off, due to numerous minor cold weather injuries sustained over the years. 

The hands turned to ice in the short walk. I cursed myself for not wearing my gloves. 

Why do my hands freeze up so fast? 

Ah yes then I remembered.

During one of my winters in Germany, I had the privilege to attend the Winter Patrol Course, at the International Long Range Reconnaissance Patrol School (ILRRPS). 

Not another ILRRPS story? Yes, comrades! This is for my non-military friends who do not understand that a bitching soldier is a happy soldier.

So no shit, there I was (mandatory military story intro), on a high ridge line, in the mountains of southern Bavaria. 

I was on a 4 man LRRP team, conducting a graded patrol, during the final field training exercise. 

Because I was the only Yank (American), they stuck me as the RTO, with the radio, during the ascent up the mountain. 

At one of the higher points on the ridge line, we stopped to do a scheduled radio check in. 

It was cold and windy. Like really cold and windy!

I had to take a glove off to manipulate the radio dials. 

A strong gust of wind blew my glove clear off the mountain and dropped it hundreds of feet below.

It was at this point in time that I was eternally screwed. 

I pulled out my heavy wool socks and stuck my now frozen hand into them. It could not replace the missing gortex glove.

So I traded off the remaining gortex glove and wool socks, back and forth between both hands, for the remainder of the mission.

It didn't help, and my hands were forever screwed. 

My feet and face suffered a similar fate from being underdressed, outside in the cold, during various cold weather training events. 

They (VA) called it chilblain and frost nip. They said it was no big deal and wasn't service connected. So I got a goose egg in the disability rating.  

So whenever it gets cold and the wind blows, it kicks my ass.

My comrades understand what it means to lay in a snow bank all night, to have your feet so cold that you can't feel them at all, to have the water in your canteen freeze, to shiver so violently that you struggle to put a piece of food in your mouth, ( if you had food), to have your hands so cold that you can't move your fingers, to have your lungs and chest burn from breathing the freezing air, to be so cold that you pace back and forth all night instead of sleeping, and to limp around in intense pain after you thaw out.

So every time the temp drops even a few degrees, it hits me like a ton of bricks. 

That's why I went to Hawaii for four years, after my tour in Germany.  But that's another story.

Now I can stay warm, eat hot food, drink hot coffee and tea, wear all of the sweaters, hats and gloves, wrap up in blankets, and never experience that cold weather nightmare again. I'm thankful and grateful for that.

But even still, I freeze my ass off because of the old injuries.

So I don't bitch about the cold because I have it rough now.

I bitch about it because I'm still freezing from twenty years ago and it's painful. 

People who stay inside during cold weather, or only go out for a short time, have no clue as to what my fellow veterans and I have experienced.

When we talk about the cold, it's nothing that you can understand, unless you've spent a few nights (all night) outside in the snow, freezing. 

Have you ever staggered around a mountain ridge with hypothermia, hypoxia, chillblain and frost nip? No? 

The homeless dudes know what I'm talking about as they freeze their asses off outside right now.

I bitch about the cold sarcastically, not because of my suffering now, but because of the frozen nightmares I endured in my previous military life.

I don't have it hard now. The dudes that are still outside freezing have it rough. 

Stay warm you crazy kidz! 

Eric Dempsey

Master Sergeant,

US Army Retired,

MS, ISSA Master Trainer

Free Report: Here are 7 vegetables that you should not juice

Everybody is into juicing now. You may have heard that juicing is healthy. And it can be, as long as you don't mistakenly juice the WRONG veggies, which can actually have the opposite effect, and even cause weight gain! No thanks, I'll pass.

Fortunately, we show you 7 of the worst veggies that you should never juice, in our brand new free report, that you can download for free for the rest of the day, today. Get yours in just a few seconds here:

NEVER juice these 7 veggies

Eric Dempsey

MS, NASM Fitness Nutrition Specialist

Dempseys Resolution Fitness