Weakness is a choice even as we get older

Weakness is a choice! As we get older, people mistakenly think that the choice goes away- wrong!

Scoliosis, degenerative joint disease, arthritis, bulging discs, pinched nerves, lower lumbar and sacral injuries, and a bunch of other ailments and injuries tell me to take it easy. Screw that!

I might not be able to lift as much as the young pups or as much as I could 20 years ago and that's ok. I compete with myself and that's it. 

As long as I'm trying to do better than yesterday, then I'm heading in the right direction- always forward!

Eric

Radio time! Listen in for free info!

Another good talk on the radio, covering various health & fitness topics.  

I've been doing the Dempsey's Resolution Fitness Hour for over a year now, on the Ranger Joe's God and Country Talkshow. 

I do this as a community service. 

I provide the local community with competent and relevant lifestyle, fitness and nutrition information. 

Listen in every Tuesday from 2-3pm on 1420AM.

Eric

Exercise: Resistance Band Face Pulls

The resistance band face pull is a great rear delt / back of the shoulders exercise. It has many uses and is widely used in the strength & conditioning realm. 

It keeps my old beat up shoulders going and assists in balancing out the delts by making the back side strong. It helps my shoulders a bunch so I do them frequently. 

Give it a try for a few weeks and let me know what you think. Your shoulders will thank you! 

Eric

High protein veggie dip

High protein dip with broccoli. 

I wanted to make something quick without cooking so I made this with what I had on hand. 

1 can of tuna 

1 cup plain Greek yogurt

1/2 cup flax/chia seed flour

3 tbsp extra virgin olive oil

1/2 cup water

Hot sauce, Mayo & BBQ sauce

Mixed all cold in a bowl

Ate with raw broccoli. Stuff was good and took 5 min to make. 

Give it a try and tell me what you think. 

Eric

LRSD Surveillance Missions on the Border 1995

82nd Abn Div Long Range Surveillance Detachment (LRSD) Team 6. In California, doing border surveillance and reconnaissance missions with the border patrol JTF 6 1995. 

Fitness training was epic in units like this. Developing fitness programs for military athletes who all scored over 300 on the APFT (fitness test 300 max score) was a challenging and educational experience. 

I was the biggest, slowest dude on my team and I was in phenomenal shape for me. These guys would run me into the dirt every single day. Then we would go to the gym and get brutalized by the iron. 

Fitness training was 2+ hours a day on the schedule. Over the years, I quickly learned what did work and what did not work, when it came to fitness and nutrition. And we tried it all. 

This pic of my LRS Team is from 20 years ago. I've learned a lot since then. But those were the days.

Eric

Eating in the hot weather

Eating in the hot weather. 

Baked chicken, pecans and power greens. 

Due to the high temps, I obviously don't want my stove running a lot. It's plenty hot out as it is. So I make a bunch of cold meals that don't require heat. 

The chicken was baked a couple days ago so it came out of the fridge cold. Power greens cold out of the fridge and pecans room temp. No condiments used. Took a minute to prepare. 

The key is to have the food available and ready. 

Give it a try. Stop making bad nutrition decisions because you failed to plan and prepare. 

Body composition training, weight loss, fat loss requires effort. Failing to plan makes it difficult. 

The 10 minute at home workout series #5

Here is the 5th workout in the 10 minute at home workout series.

This workout requires a chair and utilizes body weight for resistance.

2 exercises

Exercise 1: the single leg split squat. Balance one foot on the chair. The lead leg supports your weight and does all the work. Bend the front leg, keeping your knee in line with your foot and drop the back leg down. Try to get the front leg parallel to the floor. Take a deep breath. Exhale and drive through your front heel. Drive your hip forward, contracting your glutes until you are standing upright again. Brace your abs and glutes throughout the process. Perform 6 reps and then repeat on the other side.

Exercise 2: the modified chair push-up. Assume a plank position with your hands on the chair arms. Brace your core and glutes. Inhale as you lower yourself down until your triceps are in line with your back. Exhale and extend your arms fully on the way up. Perform 6 reps.

Perform 6 reps of exercise one on each side, immediately followed by 6 reps of exercise two.

Continue this sequence for 10 minutes straight.

The goal is constant movement with no breaks. Go as fast as you can without compromising form.

Remember to keep your core braced, head and back straight and keep your butt down with a neutral spine throughout the movements.

Build up to it as needed. This is not an easy drill. But it will hit upper body, core, legs and cardio.

Drink water and stretch! Eat your food. I'll have another workout for you soon. Get at it and keep up the great work.

You know you can spare 10 minutes. Get it done.

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Masters Degree in Exercise Science
Dempseys Resolution Fitness
www.dempseysresolution.com