Why Mindset is the Most Important Aspect of Wellness

During this morning’s coffee and SLLS halt, I reflected on a question regarding what is the most important aspect of overall wellness.

In my wellness system, which I teach, the four cornerstones of wellness are mindset, lifestyle, nutrition, and fitness.

I have listed them in their order of importance, in relation to overall wellness.

Mindset is the number one, because without the proper mindset, a person will rarely make the necessary changes, and take the required action, to facilitate success with the other three.

I tell my clients that you have to get your mind right, before you worry about whether or not your coffee creamer is the culprit behind your weight gain, and lack of progress.

You have to zoom out, and look at the big picture, before you dive into the weeds, worrying about your ranch salad dressing.

There are usually much bigger, and more obvious issues, surrounding a person who struggles to make progress.

Once your mindset is on track, you move on to lifestyle assessment and so on.

Don’t worry about the micro, until you have the macro sorted out.

Go hit the weights and have a great day!

Eric Dempsey

MS, ISSA Master Trainer

Dempseys Resolution Fitness

Micro Meals for Fat Loss

One of the easiest, and most effective methods, to rapidly kick start
your fat loss journey, is the micro meal method.

The micro meal method consists of eating multiple small meals, that
contain all three macronutrients, which include protein, fat, and carbohydrates.

This methods is very simple and requires no counting of grams or calories.
For my example, I use chicken for the protein, almonds for the fat, and spinach for the carbs.
Yes, vegetables are carbs. They are fibrous carbs.

You simply eat a small piece of chicken, some almonds and a small handful of spinach.
Do this every 45 minutes, for about 3 days straight. You will see some pretty awesome results.

I have used this method for decades myself, and with clients for many years.

The thermic effect of feeding, combined with the constant intake of good macronutrients, allows your body to shed fat while retaining lean body mass.

You can eat different foods each time, if you have it available. I just use my example as its easy and quick. I set out a container with bite size chicken chunks, a bowl of almonds, and a container of spinach. I file by and eat a little of each, and then go do some work.

Then, I'll take a short break, file by again and eat some more. I always drink some water each time as well to help get my water intake in. I do this sequence all day, about every 45 min, for three days straight. It works great over a weekend. I'll usually start on a Friday, and end it on Sunday night.

Then I'll go back to my regular intermittent fasting (IF) schedule. I use the 16/8 protocol for IF.

This method can work with vegan, keto, and paleo style diets. You simply adjust the macronutrient sources.

If you would like to learn more about IF, Keto, or Smoothies, you can check out my e-books here. 

Give this method a try and see how it works for you.

Eric Dempsey
MS, NASM Fitness Nutrition Specialist
Dempseys Resolution Fitness


Get Your Copy of Intermittent Fasting Deciphered Here

Are You Spending Enough Time in the Kitchen?

Sunday meal prep complete!

Sirloin steak, scrambled eggs, baked chicken tenderloins, and a protein shake.

I enjoy a cup of coffee, while I cook.

Spend more time in the kitchen.

Many people make it to the gym, or to their workout, and then sacrifice all of their efforts, by not allocating time for meal planning and meal prep.

To achieve your goals, which always include burning fat, building muscle, and feeling better; the kitchen is where all of your efforts pay off.

The best workout program, will only produce marginal results, when the nutrition plan fails to support the exercise.

Your body needs fuel!

Home cooked meals take time. Prepping food in bulk is the easy solution. 

The trade off in time vs results are huge. 

Meal planning and meal prep are critical to your long term success.

If you want it bad enough, you will find a way. If not, you will find an excuse.

So hit the kitchen and start cooking, in order to see optimal results.

If you would like to learn more about Paleo, Keto, or Intermittent Fasting, Go Here!.

Eric Dempsey

MS, NASM Fitness Nutrition Specialist

Dempseys Resolution Fitness

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