Wednesday, October 17, 2012
My Get Lean Program: October Update
I've been getting a little lax lately on the nutrition program and my water intake has been down. So water retention and smoothness is creeping in. Intermittent fasting has been loosely followed but I know I've been light on calories and my macronutrient ratio has been off. Aside from my slacking, I still managed to go down 2% on bodyfat from September while maintaining weight and measurements. Workouts have been short duration multi-sets throughout the day. Slowly increasing weight and being careful to protect the joints. Cooler weather affects my joints, arthritis and old injuries. Knowing the data and the variables is half the battle. I'll restock the fridge with good stuff and fill up the water bottle and things will improve. Remember that one meal doesn't ruin a day, one day doesn't ruin a week and one week doesn't ruin a month. So if you've been off your game like I've been, don't despair. You can fix it on your next meal or day. You can always fix it. Never give up.
Eric
Dempsey's Resolution Fitness
Saturday, October 13, 2012
Early Morning Bootcamp Starts Monday 6am
6am Bootcamp starting Monday! NO BS! if you want to train early, this is it. First ten people. No other deals, no slack - serious people only. $120 a month limited time offer - reg price is $199. Act now or lose out. Who else wants to start your day with more energy and have your workout already done- before work or your busy day? Join the team. Sign up Now! 706-573-4236 or eric@dempseysresolution.com.
Eric
Dempsey's Resolution Fitness
Thursday, October 11, 2012
Core Strength: The Foundation Of Fitness
Core strength is vital for all fitness and human movement events. Without a strong core, your progress is limited and you are more susceptible to injury. Core is more than just abs. It's everything from the chest down to your hips. And it's 360 degrees around your spine. Front, back and sides, including the lumbo-pelvic-hip complex. That's why my training includes core work in almost every exercise. Pushups and squats for example, have a huge core component as does almost everything. Some of the best core training exercises includes all planks, bridges, overhead lifts and rotational movements, back training. Once you master that concept, your performance will improve dramatically. When in doubt, do more core training.
Eric
Dempsey's Resolution Fitness
Monday, October 8, 2012
Before Mud Runs Were Cool- How About A 35KM Cross Country Evasion Exercise
So everyone is always asking me if I'm going on this or that obstacle mud run and the answer is NO!
During my 20 years in the Army, long before mud runs became cool, I did my more than my share of running, negotiating obstacles, running through mud, sleeping in mud, living in mud. I don't feel any calling to go do it again.
One such event that reminds me that I don't want to do a mud run (and there are many such events), is the 35km cross country evasion exercise that I participated in and completed while I was stationed in Germany around 1988. I was assigned to 3rd Armored Division's Long Range Surveillance Detachment (LRSD) in Frankfurt, Germany. At the time, I was serving as a Radio Telephone Operator (RTO) on a 6 man Long Range Surveillance Team. Our primary mission was to conduct surveillance and reconnaissance operations to gather intelligence on enemy forces (read Warsaw pact / Soviet / Cold War) and report to our higher headquarters.
Being on a 6 man team, out in no man's land, on your own, you didn't have any backup and you didn't want to get caught. So we did SERE (survival, escape, resistance, evasion) training alot. I graduated from the ILRRPS Survival with resistance to interrogation course and we constantly practiced what we learned in school. Of course, medical training was a critical skill as well so we were all EMT (emergency medical technician) and combat lifesaver qualified.
Every once and awhile the commander wanted to put the training to the test to see what you were made of.
One dark, stormy, German, winter night, we were woken up in
our barracks by the pounding on our doors at 2am. Told to report outside in 15
minutes in civilian clothes with our survival kits, a compass, 2qt canteen of
water and survival radio. Outside we went to formation. We were broken down
into 2 man teams and we loaded vehicles blindfolded.
Driving for about an hour, at least, making numerous turns,
circles and other distractions to confuse and disorient us. Vehicles stopped,
tailgates dropped, blindfolds removed, we were ushered out of the vehicles.
Brought to the map on the hood of the vehicle, we were shown our current
location and given a strip map with our next point.
The vehicles drove off and my ranger buddy and I were
standing there, on a hilltop, alone in the dark. We got our bearings, looked at
our piece of paper (strip map), and off we went. We encountered all sorts of
terrain. Rolling hills, farmland, marshland, villages, cities, woodlands were
all mixed in on the route. We ran almost the whole way, except when we were
negotiating obstacles (hills, ravines, ditches, fences, swamps, creeks, rivers,
guard rails, walls), swimming (river was big, couldn’t use bridges), or
climbing (walls, steep hills, fences) and sliding or tumbling as in my case
(down hills, steep slopes).
We came across all sorts of wild life such as angry guard dogs,
cats, cows, hogs, chickens, and horses. Of course the critters made noise so
they were obstacles that had to be avoided. The angry dogs and German cows (see
related cow story) chased us down numerous times. Just added to the fun.
There was a high fence that we had to get over and on the other side was a pair of dobermans in the yard, we sprinted and scaled the next wall like freakin spiderman. You never run as fast, as when an animal, that wants to eat you, is chasing you!
There was a high fence that we had to get over and on the other side was a pair of dobermans in the yard, we sprinted and scaled the next wall like freakin spiderman. You never run as fast, as when an animal, that wants to eat you, is chasing you!
The German local police, our own MP’s and our Blackhawk helicopters
were all in on the exercise as the opposing forces. They hunted us as we
evaded. Chokepoints, checkpoints, choppers in the air overhead, police dogs
tracking us, all made it even more cool (not).
Let’s not forget that we were being timed, running most of
the way, navigating on the fly without any real map, being hunted by the bad
guys and we were with no food, wet, cold and quickly running out of water. We
had 21 miles to go before dinner.
We went from point to point. One strip map was taped under a
park bench to the next point, one was taped under a bench in a train station with
cops and dogs standing nearby, another at the top of a barn roof where we had
to climb a big ass ladder. Needless to say every single bit of the whole ordeal
sucked ass.
My ranger buddy could run way faster than me so he was
jogging while I was sprinting. He was cussing me out for being slow the whole
time. I was so smoked it wasn’t funny. We finally made it back to the barracks
and reported in before the 1800 cutoff time. We were debriefed, checked by
medics, slapped on the back and sent to chow – Good job Ranger! Just another
day at the office as a LRS guy.
I did stuff like this over and over, year after year.
Testing the limits of my strength, endurance, spirit and sometimes sanity. Another
example: I did the Malvesti obstacle course and the Darby queen obstacle course
in Ranger school 19 years ago.
So I currently have no desire to negotiate obstacles, run a 5k and crawl through water, mud, under barbed wire to drink a beer at the end. If that’s your thing and you dig that stuff, then knock yourself out with it and have fun. But don’t ask me to go with you -unless you’re a hot chick who needs someone to soap you up and wash the mud off after - if that's the case you might convince me to go with you. J
So I currently have no desire to negotiate obstacles, run a 5k and crawl through water, mud, under barbed wire to drink a beer at the end. If that’s your thing and you dig that stuff, then knock yourself out with it and have fun. But don’t ask me to go with you -unless you’re a hot chick who needs someone to soap you up and wash the mud off after - if that's the case you might convince me to go with you. J
Sunday, October 7, 2012
Kelly jumps the tire stack - another plyo jump club member
Kelly joined the plyo jump club by jumping the tire stack. Great Job Kelly!
Eric
Dempsey's Resolution Fitness
Wednesday, October 3, 2012
Women's Strength Club Achievements
This week we have had two ladies added to strength club rosters. Terina joined the women's kettlebell club and Ester joined the women's tire stack plyo jump club. Great job ladies!
Eric
Dempsey's Resolution Fitness
Dempsey's Resolution Fitness
Monday, October 1, 2012
It's Time For The 2nd Annual 16 day Sexy Slim Down Program
It's Time for the 2nd annual Sexy Slim Down Program. 8-29 Oct.
Only $67 or split the cost with a buddy ($33.50). New Clients Only.
Nutrition program, cardio program and 6 week meal plan included.
Last year's top result was Lisa with a 10.6% bodyfat loss and 5 inches from her waist in the first 10 days.
What can you accomplish in 16 days?
Enroll Now! Call, txt or email.
Eric
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