Ben Dempsey

Empowering you to take action.

Empowering YOU to take Action

I live in metro Atlanta with my wife Elizabeth and son Chris. I’ve worked in the healthcare industry for nearly 14 years. In 2009, I hit 360 pounds on the scale and finally made the choice on 7/22/09 to take control of my life for the first time. Since that day I have completed many firsts: 10K, Half/Full Marathon, Triathlon and lost 160 pounds while finding myself in the process. My mission now is to help empower others along their journey and help end obesity.

DTP003: Setting a Game Plan and having Measurable Goals


So far we have talked about taking the initiative and the value of having accountability. Today we are discussing the value of having a game-plan and setting measurable goals.

Quote of the Week:
What you get by achieving your goals is not as important as what you become by achieving your goals. -Henry David Thoreau

Today’s Show

A game-plan you ask? Yes, a game-plan just like you would see unfolding in any sporing event. Game plan helps the coach plan for different situations where they might need to attack differently in order to get the results wanted. In order to win, you must plan ahead and that means putting it down on paper. Because if you don’t you will be lost when you get off course. There is never a perfect plan that will not have it’s ups and downs. But, the beautiful thing about it is you will have a roadmap on how to get back on course if you have a thought out game plan.

An effective game-plan will contain these 6 key things:

  1. an outline on what your goals are.
  2. timetable
  3. what barriers you see that may arise to prevent you from reaching your goals.
  4. what ways you can attack those barriers
  5. who you can lean on to help you reach your goals
  6. It’s a rough draft for a plan b in case you need it, because no plan ever goes 100% the the way you thought it would.

What’s been the hardest hurdle for you to overcome along your journey, what’s prevented you from defying it?

Whenever you are setting goals or looking to change something you must start with where you currently are. Define your starting point. The reason for this is because you need to know where you are starting so you can measure the journey you are about to embark on.

What does measurable mean?

  • It’s the cold hard facts of where you stand.
  • Don’t sugar coat the numbers, be real and honest with yourself.
  • Measure several aspects of the goal. for instance if you want to run a marathon you need to be able to walk/run 26.2 miles without stopping. Well explain whats your furtherest distance so far, how well you did with that and what your current pace is.
  • Set something that will be challenging, but realistic.

By setting measurable goals it will allow you to track your progress and see that every step you take is making your goals/dreams be one step closer. Even if you get off course, by keeping things measurable it allows you to see where you might have gotten off the path and where you can make a course correction. When we are in the valley is where we grow the most, because it is the most challenging sometimes to get out, but we learn and adapt if we want to achieve the end result. Every step, no matter how small is worth it. Just keep going! Progress is progress.


1. I’m curious to hear your thoughts on following through with a game plan once it’s set in place (not sure if you’re planning that for a future podcast) … keep up the great work my friend!

2. Dealing with obstacles to the plan & making goals realistic.

Thanks to the following listeners for leaving a review on iTunes: Jared Easley, FamilybyVi, MunchMac, Wise Bold Reviews, Dave Delaney, richg21, FooFoo2,

Thank you all for listening to this weeks episode. I am grateful to you all and really appreciate the feedback i’ve received. It’s been neat to read and hear how the show is impacting others. If you have a question please send it to me at or tweet me using #dtpcast. The show notes can be found on my website at Until next time my friends stay strong and god bless.

DTP002: The value of taking the initiative and having accountability.

In this episode I talk about the value of taking the initiative and having accountability, below you will find a transcript of the show. The show is available on iTunes and Stitcher Platforms.


  Quote of the Week:

“Vulnerability is the birthplace of love, belonging, joy, courage, empathy, and creativity. It is the source of hope, empathy, accountability, and authenticity. If we want greater clarity in our purpose or deeper and more meaningful spiritual lives, vulnerability is the path.”

― Brené Brown, Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead

This week’s content:

So are you ready to finally defy the plateaus that have been holding you back? Time and time again we come to a new year or season in our life and we set goals that we hope by years end we achieve. Sometimes we can make it to the end of the year and actually achieve what we set out to do. But, in reality if we don’t set a realistic game plan on three distinct principles (why, what and how) we lose focus and stop right before hitting your infliction point where the tide starts to turn. I have found over the last 5 years my journey that you hit a plateau along the way no matter what, it’s not just a physically It can be emotionally, spiritually, family or career related. When you are stuck and not making the type of progress that you want to make just simply start with something. Change it up, don’t be stagnant. When you are not moving, you are not growing. Taking the initiative involves being first and not waiting for someone else to instigate you. Yes it can be frightening, but let’s be honest with each other If you don’t want to do it truly, the change or the road to freedom from mediocrity will never come. Be bold today and take the initiative to change the course you are on. Set forth on a new path that will challenge and enlighten you to boldly pursue what you are wanting to do. It’s out there waiting, but you first have to take that step and press on towards the goal. Now let’s talk Accountability. Who are you accountable to? First and foremost it’s yourself. Then if you are a person of faith, like myself I am accountable to God. Next could be your spouse, significant other, family or friends.

The key is you need to be held accountable by someone other then yourself. You will come up with all kinds of excuses to tell yourself why you cannot pursue your goals like you want to. At the end of the day you can make progress, but not as much as you could if you have someone there helping hold you accountable that will be there to kick you in the butt, but also help you get up after falling.

It could be one person or a core team of people that you select to help you along your journey. Don’t underestimate the value of community. Let someone in on your goals, be vulnerable. Carrying the burden by yourself can/will be exhausting.

Take the time that is needed to find yourself accountability partners that will do the following:

•love you enough to tell you the truth

•be firm, to not allow you an easy way out.

•teach you from personal experiences

•Mentor you

•hold you accountable

7 Day Challenge: 

  • Write down one thing every day that you can take action doing to help you game plan. Brainstorm on whatever this one thing is.
  • It can be writing down a positive quote that inspires and motivates you.
  • The purpose of this is so you can start thinking about making positive progress towards your goals.


DTP001: My Defy The Plateau Story


In this episode: I talk about my journey of defying obesity and how I discovered who I was in the process. 5 things I learned along the way. Q&A Segment to wrap up.

Let me know what plateaus you are facing along your journey by commenting below or tweeting me @bendempsey and using #dtpcast.

The podcast is available on both iTunes and Stitcher platforms.