Author Archives: Dempsey Marks

About Dempsey Marks

Dempsey hit the ground running as a kid in pursuit of her love of sports and has yet to stop, becoming a certified personal trainer in college at Loyola Marymount University. Today this fitness professional also competes in numerous marathons, triathlons and other races, often raising money for causes close to her heart like The Crohn's and Colitis Foundation of America. Dempsey's fitness approach incorporates varied exercises and she focuses on making healthy living as easy, quick and enjoyable as possible.

The Fitness Gadgets and Gear Your Workout Can’t Live Without

If there’s one thing I love more than working out, it’s all of the fun gadgets and gear that go along with an active lifestyle. But there are so many different products out there that it can be tough to figure out what’s worth your money. That’s why I’m here…to share with you four of my favorite, can’t-live-without fitness gadgets and gear that will get you motivated and help you take your workouts to the next level!

Garmin Forerunner Running Watches

My number one favorite fitness gadget is my Garmin GPS running watch. When I first started running, I used the Garmin Forerunner 110 and then eventually upgraded to the Garmin 910XT, which is a multi-sport GPS watch (great for triathlon training!). Why do I love Garmins? They are user-friendly and super motivating. All watches track time, distance, and pace. If you purchase a heart-rate monitor with your watch, you’ll also get an accurate read on calories burned! For the casual runner, I recommend either the Garmin Forerunner 10 or the Garmin Forerunner 15. They will help take your running to the next level! (more…)

Posted on August 25, 2023 by Dempsey Marks

The 5 Best Moves Every Woman Needs for Strong, Toned Arms

Women often neglect strengthening their arms simply because they don’t know which exercises to do, but building arm strength is important for a number of reasons. A woman with strong arms can help…

1. Prevent osteoporosis

2. Strengthen the spine

3. Improve posture

5 More Reasons Women Should Lift Weights

Plus, who doesn’t love toned arms?! Allow me to take you through my five best arm exercises for women. All you need for this routine is a pair of dumbbells and a few short minutes in your living room, hotel room, or wherever you may have a few spare minutes!

OVERHEAD TRICEPS EXTENSION

— Begin standing with your feet shoulder distance apart.

— Hold a dumbbell with both hands in a heart-shaped grip (it should feel like you’re cradling the dumbbell).

— Bring the dumbbell behind your head, bending your elbows.

— Engage your core and extend your arms straight, reaching the dumbbell overhead.

— Slowly return to the starting position. This is one rep. Complete 8-12 reps. (more…)

Posted on August 19, 2023 by Dempsey Marks

Make This Strawberry Banana Crunch Smoothie Bowl for a Delicious Post-Workout Recovery

One of the most common questions that I get asked as a personal trainer is what to eat pre- and post-workout. Fueling your workouts properly and eating a nutritious post-workout meal is just as important as exercising itself (especially if you want to reap the full benefits of your sweat session). Let me share with you what works best for me.

I keep my pre-workout fueling simple. Why? I’m usually not hungry when I wake up, and I tend to cramp up if I eat a big meal before I exercise. My go-to choices are a banana, half a bagel with peanut butter, or part of a granola bar.

Post-workout is when I can get creative! After I’ve finished a long run or bike ride, I love nothing more than to kick back and enjoy a delicious and refreshing smoothie bowl. I created this recipe in order to help my body recover after a hard workout. I like to call it the Strawberry Banana Crunch Smoothie Bowl, and I think you’re going to love it, too! (more…)

Posted on August 12, 2023 by Dempsey Marks

4 Crazy New Ways to Get the Coziest of Couch Potatoes Up on Their Feet!

Hi, my name is Dempsey and I love to workout! I live for the endorphin high that I get after a three-hour bike ride, a sweaty hot yoga class, or a long run on the beach. And I have tried it all in search of that high—running, lifting, yoga, cycling, swimming, and almost every type of bizarre workout trend you can imagine.

Now, I realize that not everyone shares this insane passion for exercise. This is why I’ve come up with four workout ideas even couch potatoes can get on board with! If going for a run or hitting the gym just doesn’t appeal to you, try out these unique and fun exercise options to help you stay in shape!

Anti-Gravity Yoga

Anti-gravity yoga (also known as aerial yoga) takes a unique twist on an age-old, timeless practice. The classes are a mix of yoga, Pilates, and aerial acrobatics that incorporate silk hammocks which serve as a type of trapeze. Not only will Anti-Gravity Yoga tone your entire body, but it also aids in decompressing your spine. The hammock will allow you to get into yoga poses you never thought were possible! (more…)

Posted on August 4, 2023 by Dempsey Marks