My Recommended High Quality Nutrition Supplements

Thursday, December 31, 2009

December Bootcamp Results at Smith

See everyone -it is possible to go through the Christmas Holiday season without getting grossly fat and out of shape! It's about choices, determination and willpower. You can do it!
Next Class starts January 4th at 09:15am.

Tuesday, December 29, 2009

The Most Critical Part Of Your Workout

Ok, so you're working your butt off. You're sweating. You're hustling. You're getting that exercise "high." Heck, not only are you now enjoying your workouts, but you want to learn more about how to make them more effective.

That's great!It never ceases to amaze me how most people don't give their bodies a second thought. They think they just go to the gym...walk on the treadmill...throw some weights around...go home and eat whatever...Seriously, the human body is the most complicated piece of machinery on the planet. Do they really think there's ZERO science behind exercise? Do they really think they can just eat whatever is in their fridge after working their butts off? I dunno, maybe it's just me, but it drives me a little crazy when people look at fitness as nothing more than guesswork. Actually, it's a little infuriating.

Take post-workout nutrition, for example. Does it make sense that there be an OPTIMAL way to fuel your body after all the demands you make of it during your training session? Of course it does!

Bottom line: Recent studies have shown that a carbohydrate AND protein formula is more effective for rapid replenishment of muscle glycogen after exercise than a carbohydrate only supplement of equal carbohydrate or caloric content. In other words, just drinking a "sports drink" after your workout doesn't cut it. The research indicates you need to fuel your body with just the right combo of carbs AND protein.

And yes, this is hyper-critical to optimizing your efforts. Here's two more things you need to know about getting the most bang for your workout buck: 1) As a proud Prograde Partner, I'm thrilled to let you know that Prograde Workout is now available on a FREE trial basis. There's just a small S & H fee. 2) On the link below you can also learn more about the research study on post-workout nutrition.

Yes, Prograde Workout recovery drink is based on this very research. It provides the right combo of protein and carbs that your body craves after a tough training session. Just click this special link right here and find out for yourself how you can try it for FREE:

Yours in health,
PS - If you want to optimize your efforts, then you owe it to yourself to try Prograde Workout and see the results for yourself.

Tuesday, December 22, 2009

Sometimes With Age, Comes Wisdom!

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So tonight, before I ran my home bootcamp girls through the Tuesday night floor, core and more workout, I decided to knock out another fast and furious workout. I did some higher rep, lighter, warm up sets of band pull aparts, arm curls, overhead press and side lateral raises to get the biceps and delts warmed up for the main event. Then I did a steady climb of 1 rep single arm, dumbbell clean to push press with a swinging changeover to change hands. Total body blaster FO SHOAH!! Remember to focus on total body, multi-joint, compound movements. So it might not be heavy for you, but I went from 60lbs to 65lbs, 70lbs and finished with 75lbs. And it was heavy for me. The Bowflex dumbbells seem way heavier than standard dumbbells.

So my lesson of the day is: I felt like I had 80lbs in me tonight. And I walked away from it. My shoulder is healing up and feeling really good after several months of annoying rotator cuff pain. I felt good and thought I could do more and usually I always go for it. The last rep is the the one that gets ya! I can do one more and BAAAM! Something rips off your body and you explode in a fireball of despair! So I set a limit, achieved my goal and walked away. I admit I want to run back in there and try 80lbs but I won't cause I like being pain free and want to stay that way for at least a week. Set an attainable yet challenging goal for yourself and don't try to out do it all at once. Attain, achieve and accomplish are the words to remember. Train hard and eat right. Check out the vids:

55lbs & 60lbs


65lbs & 70lbs





Dempsey's Resolution Fitness

Saturday, December 19, 2009

Saturday Night in the Dungeon

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Tonight, I decided to torture myself. I started with bench press for 3 sets, then hit the tower 200 for a complex, hit some versafit 50lb sandbag zercher squats, then tried another bizarre core blaster on the back extension. It only took about 30 minutes and I was crushed. Long workouts aren't necessary. Short, heavy, intense total body work is all that's required. Do something rather than nothing. Don't forget your post workout nutrition. I had a banana, prograde protein shake, walnuts and some chicken. Train hard and eat right. Check out the videos:

Bench Press 225lbs x 12 reps


Bench Press 245lbs x 7 reps


50lb Versafit Bag Squats


Dumbbell Core 1 arm press on the back extension -this was super tough!

Barbell Core Press on the back extension -this was crazy hard


Tower 200 multi-exercise complex


Tower Part 2



Dempsey's Resolution Fitness

Friday, December 18, 2009

Meal of the Week: Pork Loin Chops with Acorn Squash

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Apple Stuffed Pork Loin Chops with Acorn Squash: Lots of great tasting and healthy stuff in this meal. Stuffing had pecan meal, dried cranberries, apple, sage and rosemary. No breadcrumbs. Acorn Squash had walnuts in a sweet sauce that had organic honey in it. Super healthy and it was really good. Thanks Lisa!
Dempsey's Resolution Fitness

Thursday, December 17, 2009

Outrage Over Children's Vitamins

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Not too long ago Tobacco companies were using cartoon characters to influence children into thinking smoking was cool. They got in a lot of trouble for that, eventually.
Fast food companies partner with Hollywood and have all sorts of action figures from popular movies at their restaurants.

And corporations do the same to sell all kinds of thing - including vitamins - for children.
Have you ever taken a good look at the labels of the leading brands of kid's vitamins?
On there you'll find:
Aspartame, which is a VERY controversial artificial sweetener.
DiCalcium Phosphate, which is used in the "feed" that poultry eats.
Hydrogenated Vegetable Oil, which NOBODY needs to be ingesting.
And all sorts of artificial colors.
Does that look NUTRITIOUS to you???

Ok, I know what you're thinking: "Yeah, that's great. But what other choice do I have? If it doesn't TASTE good, my kid's not going to take it."

Well, I may just have the answer to your prayers. But your child's taste buds are going to have to decide. As a proud Prograde Partner I'm THRILLED to let you know they have just released an all-natural children's vitamin. And they've gone to great lengths to taste test it with kids.
But again, your child will have to decide if it tastes good or not.

So that's why you can try Prograde Essentials for Kids for FREE! (Yes, there is a small S & H fee)Just go to this link right now and discover how Prograde Essentials for Kids delivers the nutrition your child needs and deserves.

Prograde Kids Multi-vitamin

Dempsey's Resolution Fitness

Tuesday, December 15, 2009

Tuesday's Workout - Core Killer Combo

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Well it was another gloomy, rainy day and I was working at home, not feeling overly energetic. I figured I needed to get some type of workout done seeing that my lazy ass trainer is of no use. So off I went to the dungeon. Using two donated items - the decline bench that I got at the dump and Carrie's donated 25lb dumbbell, I commenced to whoop my own ass with a vengeance. I did some shoulder and arm work on the tower 200 system as well. Quick and efficient - my butt was kicked. Check out the video:

Alternating 1 arm Dumbbell overhead press, tricep extension, pullover to situp, with russian twist.


Alternating 1 arm Dumbell overhead press to pullover to situp


Tower 200 Rear Delt flys and Face Pulls



Dempsey's Resolution Fitness

Eric's Tip of the Day - Recheck Your Calorie Intake

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At least every 4-6 weeks, you need to recalculate your calories and make sure that you are still eating the right amount. Check out the video:


Dempsey's Resolution Fitness

Monday, December 14, 2009

What can your clients do? I show you what my clients can do!

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Today, Kimberly did a killer, leg dominant, total body workout. She started off with the v-squat machine doing 1 rep max lifts, then we went up to the ab room and did a circuit of plyo box jumps, plyo box jumps with Burpees, Low Box squats with a 40lb sand bag around her neck, equalizer pushup to jump, wide grip pullups and close grip pullups. All of these exercises are very difficult. She has come a long way over the past few months and her performance shows it.

Dedication, discipline and consistency combined with hard training and proper nutrition are the key principles of success. Kimberly is currently working on her AFPA Personal Trainer Certification and soon will be done with it. If you want it bad enough, anything can be accomplished.

So remember, you can talk s*&^t about it, when you can do better. Stomp your little feet and then go workout. As Yoda would say: Do or Do Not, There is No Try! When you want to get in real shape, give me a call.

Check out her videos

Plyo Box Jump to Burpee


Bodyweight Low Box Squat


40lbs Sandbag Low Box Squats


Equalizer Pushup to Jump


Wide Grip Pullups -video is sideways to fit it all in


Close Grip Pullups - sideways again



Dempsey's Resolution Fitness

Sunday, December 13, 2009

Fitness Gift Ideas for Christmas

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Hi Everyone,
It's that time of year again and everyone is out doing their Christmas Shopping. One idea for those "hard to buy for" people is to give them fitness and nutrition gifts. You can give them gift certificates for personal training and bootcamps, you can give them fitness equipment or fitness workouts and you can give them nutritional supplements. By doing this, you are giving the gift of health and you may motivate someone you love, to kickstart a fitness and nutrition program, that you know they desperately need.

Here are some ideas:

Gift Certificates: These are available for smith fitness center and at the house. Contact me if you are interested in these. You purchase the program for them and give them the gift certificate. Then they can turn it in to me for use.

Exercise Equipment: A kettlebell, stability ball, jumprope or weight set make great gifts. You can get some high quality equipment here from Perform Better:

How about a set of Equalizer Bars?

The Lebert Equalizer Total Body Strengthener

Or you can get them Killer Workout Programs to follow to get in great shape:

Top Quality Nutritional Supplements from Prograde

So here are some top quality ideas that could solve the age old question "what do I get him this year?" It will also help a friend or loved one get healthy and in great shape. Give the gift of Health this year. Happy Holidays!


Dempsey's Resolution Fitness

Meal of the Week - Bison Meatloaf

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This meal of the week consists of Bison meatloaf, mashed cauliflower and roasted green beans. Bison meat is one of the best protein sources. Mashed cauliflower is a great substitute for mashed potatoes. This was a healthy meal and tasted great. Thanks Lisa!

Dempsey's Resolution Fitness

Eating Healthy While Traveling During The Holidays

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Hi Everyone,

Many of you will be traveling during the xmas / new years time to visit friends and family. You may have concerns about how you are going to stick to your meal plan while on the road. It really isn't a big deal if you plan for it. Most people run into problems when they don't plan and have to come up with food on the go. Fast food is always there and it's fast and easy. But if you put a little time into it, you can easily pre-pack a bunch of good stuff to take with you. If you are driving, you can pack all sorts of foods and a cooler.

Some good choices are hard boiled eggs, nuts and seeds, fruit and veggies, pre-cooked chicken or other lean meats, almond butter, stevia, yerba mate tea, and of course, your Prograde supplements. Ziploc baggies, Tupperware containers and coolers are some choices for storage. If you stop at a motel overnight, you can try to get a room with a refrigerator and access to an ice machine to top off your coolers.

Hit the local grocery store to replenish fresh foods and restock before you head out on the second leg of your trip. If you fly, you can bring small amounts of nuts, veggies and fruits to eat as you can. When you have to eat airline foods, make the best choice and don't worry about it. If you go out to eat, there is nothing to fear. Get your favorite protein source with veggies and salad and go easy on the pasta, breads, rice and desserts. Go light on sugar and sodium. Drink lots of water throughout your trip. And most of all, enjoy yourself and have fun! If you do slip up, roll with it and get back on track as soon as you can - like the next meal. Missing meals must be avoided. Healthy eating is mostly about choices - make the right ones and enjoy the holidays.

Dempsey's Resolution Fitness

Thursday, December 10, 2009

Meal of the Week: Steak with Chimichurri and Peppers

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Tonight Lisa cooked me another awesome dish. Steak with peppers and chimichurri sauce. We ate it with tortillas like fajitas. It was great. Lots of protein, fibrous carbs, good fats.

Tuesday, December 8, 2009

Cold damp rainy night in the Dungeon!

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Today was one of those days where staying in bed sounded like the plan of the day. But alas, all good things come to an end. I still didn't feel like doing anything. I even went easy on my clients. But I had to get some type of workout in. So here is my rainy day slacker workout. I warmed up with light weight and did some barbell overhead press and cleans, followed by modified handstand pushups using the equalizer and perfect pushup bars, then some double kettlebell swings, cleans and overhead press. I finished it off with a circuit on the tower 200 doing overhead press, front, side and rear lateral raises. It was very intense yet brief. So, once again, I tell you to get off your ass and go do something even when you don't feel like it.

Warmup - overhead press and cleans with light weight


Modified Handstand Pushups on the Equalizer


Modified Handstand Pushups with Perfect Pushup Bars


Double 45lb Kettlebells



Dempsey's Resolution Fitness

Friday, December 4, 2009

Hands Like Vise Grips

Hands Like Vise Grips
By Zach Even – Esh
Underground Strength Coach

If you haven’t realized how critical hand and grip strength is yet, you’re missing the big picture. A weak grip and weak hands will limit how heavy you can train in and out of the gym.

It can also mean the difference between making that tackle, getting the winning takedown, or hitting the ball the extra few feet that helped you knock it out of the park!

Back when bodybuilding was in the “Golden Era”, none of those guys used wrist straps, wraps, wrist support or any other “helpers”. They may have used a weight belt, but even their belts were thin, wimpy leather belts.

These men also did tons of volume when they trained so not only did they have strong hands and grip, but they had the strength endurance to boot. Try doing a back workout that included a total of 25 sets performing heavy deadlifts, heavy barbell or t bar rows, weighted pull ups and heavy shrugs!

Talk about getting a grip workout in! Then these guys finished off with wrist curls. Although wrist curls don’t do much for stronger hands and grip, they will add size to the forearms which can transfer over to your ability to improve grip strength.

The first thing you’re going to need to do is drop your wrist straps and wraps and start training with no assistance. At first, pull ups will seem challenging. Your hands will give quickly and you’ll be hanging by your finger tips. Quickly those hands and your grip strength will rapidly climb.

Start deadlifting with overhand grips and mixed grips (over – under). This will be one of the best movements you can do to develop your grip into a powerful “vise grip”. Not to forget that the deadlift is one of the best movements out there for full body strength and muscle building.

Make deadlifting even more challenging by using a thick bar! If you don’t have a thick bar, then use a towel where each hand goes and now you’ve got a homemade thick bar!

You can also use a towel on your kettlebell handle during one arm swings. These will really make the grip work over time, not just because of the thicker handle, but the speed of the kettlebell will amplify your necessity to hold onto that kettlebell with all you’ve got!

The best way to work your grip is not through specializing only after a workout, but during the workout you should make almost every movement involving your grip.

Some examples are:
•The use of sandbags where you must grab the canvas
•Thick bars or handles for any free weight movement
•Towel or rope pull ups
•Towel or rope attached to the kettlebell (great for rows, swings, pulling movements, carries)
•Stone lifting, specifically pulling movements (dead lifts, bent over rows)
•Small stone lifting w/one hand – shoulder raises from all angles
•Heavy farmer walks w/thick bar and / or heavy implements
•Pole climbing
•Hand over hand rope or tow strap pulling
•Sledge hammer work

The big mistake is to throw in a few sets of wrist curls or captains of crush grippers at the end and hope for that to be enough. You’ve got to push the limits to develop your lower arms to their maximum and a few sissy sets at the end won’t cut it!

Let’s take a look at how you can incorporate grip training into a full workout:

The Vise Grip Workout :

Warm up:
A)100 push ups, hands on stability ball or on floor
B)100 squats

1)Thick bar dead lift w/over – under grip: build up to 3 heavy sets of 1 – 3 reps
2A)Thick bar military push press (clean from ground on 1st rep) 4 x 4 – 6 reps
2B)Rope or towel pull ups 4 x max reps
3A)Step ups or reverse lunges with kettlebells in ea. hand 3 x 12
3B)Plate pinching 3 x max time ea. hand

Another favorite grip movement that has proven to be very effective are the dumbbell hex holds. Just stand them upright and hold for max time! Go for 3 – 5 sets at the end of your workout resting only 30 seconds!

About the Author
Zach Even - Esh is a Strength & Performance Coach from Edison, NJ and is the owner of The Underground Strength Gym and creator of Underground Strength Coach. Zach's Underground methods have spanned the globe and have helped men and women of all ages to dramatically improve athletic performance, pack on rugged muscle and develop brute strength. Zach is the Strength & Conditioning advisor for TapOuT Magazine and is also a featured writer for Men's Fitness Magazine. To learn more about Zach and his methods visit

Thursday, December 3, 2009

Meal of the Week: Chicken and Spaghetti Squash

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Lisa cooked me another fantastic meal. This meal of the week consisted of chicken, spaghetti squash, organic basil, organic diced tomatoes, onions and romano cheese. Lots of protein and fibrous carbs and low fat. Spaghetti squash is the healthy alternative to regular types of spaghetti. This meal was a nutritionally good meal and had amazing flavor. It can taste great and be good for you after all.


November Fitness Bootcamp Results at Smith

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Great results from the November Bootcamp crew. These guys and gals had to deal with Thanksgiving during their bootcamp finale and they still pulled off good numbers. Shelly lost 8% body fat - awesome work. Everyone had good numbers. Check out Dusty's numbers too. I'm proud of you all - Great Job!

Monday, November 30, 2009

Sandbag Training For Crazy Strength

Hi Everyone!

A good barbell runs you 300 bones minimum. A good sandbag, on the other hand, runs ya 30 bucks or so. Sold! Once I began using the sandbag it really kicked my butt, I won’t lie. But, it kicked my butt in a good way. My hands and forearms were taking a beating. No pretty boy straps to help me hold on, just brute strength and sheer determination. The workouts blasted me because unlike many typical gym exercises, the sandbag does not seem to go well with sitting down and lying down, machines, and typical gym training allows you to lie down and sit down. This leaves out a good 85% or so of your body from working, a HUGE waste of time, don’t you agree? I’m sure you do.

I suggest sticking to the ultra basics when beginning with a sandbag. You can combine your sandbag training with bodyweight and now you have a complete workout which can be done anywhere, anytime. My favorites are the sandbag power clean, the zercher carry and the sandbag clean and press. Throw in some pull ups, push ups, squats and lunges and you can transform your body into a rugged, lean and mean Gladiator.

There’s something very primal about ripping into a sandbag and a man handling that unyieldly object. Give it a shot and let me know how it goes for you.

Dempsey's Resolution Fitness

PS: If you wanna see the most effective sandbag strength training drills that burn fat and pack on rock hard muscle, then you gotta check out this ‘Underground Training System’ that has changed my body like nothing else I ever experienced and it will do the same for you:

Saturday, November 28, 2009

Meal of the Week - T Bone

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Here is an awesome dish. Lisa cooked this dish for me on wednesday.
T-bone steak and roasted green beans with walnuts, olive oil and balsamic vinaigrette. One of the best steaks I ever had. Tons of protein and good fats plus some fibrous carbs.

Don't be afraid of red meat. It's been around longer and has been consumed by people for longer than the rich idiots who tell their lies and myths about saturated fats.

Dempsey's Resolution Fitness

Thursday, November 26, 2009

Why Dieting Can't Work

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Happy Thanksgiving Everyone! I hope you all have a fun and safe holiday with your families. Today is a day to enjoy your food and to be grateful for it. Here is a good article by Joel. His program teaches you how to use your hormones like leptin and insulin to make eating enjoyable while burning fat. He is having a sale on his program with a bunch of great bonus material. But his sale ends soon. Check it out.

Why "Dieting" CAN'T Work
By Joel Marion, CISSN, NSCA-CPT

“Arghhhhhhh!”Ever feel this way? Or maybe a better question is: Ever been on a diet? Why is dieting so psychologically draining? Well, for one, it requires change in a major area of our lives—the way we eat—and for most of us, change is a very uncomfortable thing. Fact is, changing old habits and forming new ones is never an easy task; however, with dieting, it becomes exceedingly difficult given all of the physical adaptations that occur (which we will soon discuss).

Consider what happens in your mind when you go on a diet. Almost immediately you are faced with an array of cravings. Just the sight or smell of food mentally adds to your already present hunger pangs. You find yourself craving foods that normally you have no desire to eat. Every time you come in contact with an “off-limits” food item—whether it be on a television commercial, in a magazine, or physically right in front of you—the battle begins. Do you give into the temptation to experience immediate pleasure, only to be swarmed by overwhelming guilt shortly soon after? Or do you stick it out and allow the anxiety to increase with every day?It seems like a lose-lose situation—and it is.

And what if you’re not making as much progress as you had hoped? What if you’re seemingly doing everything right and the scale just isn’t moving? Feelings of frustration, discouragement, and even depression emerge, making you even more inclined to break your diet. I mean, who wants to sacrifice without being rewarded? At least when you bite into a chocolate chip cookie, the taste is satisfying. But working hard to reap no return on investment? Well that, that just flat out sucks.There has to be a better way—and fortunately, there is.

The simple truth is this: “diets” can’t work.If you tried ‘em and failed, you’re just like 99% of the rest of the world, myself included: normal. You see, any time you restrict calories, you literally “program” your body to fight against your every effort to lose weight. Not quite making sense? Time for a little history lesson.

Think back for just a minute to the time in which our ancestors roamed the earth. You know, the hunter and gather, feast and famine type days. For those individuals, survival was king, and in order to survive, they had to do the whole “eating” thing just like us. Unfortunately, things weren’t quite as easy for this group as they are today. No supermarkets. No drive-through meal deals. Instead, when our primitive ancestors wanted a nice steak, they had to go find it. This inevitably meant that there were plenty of instances in which our yester-year counterparts went without food for days at a time. And at other times, namely during the winter months, their bodies were forced to get by on very little daily food and calories. And the reason why they didn’t die? There’s only one—the body’s natural defense against starvation.

Don’t get enough calories for an extended period of time? No problem, the body simply causes ”bad” hormones, fat storage enzymes, and hunger to all increase while “good” hormones, metabolism, and fat burning enzymes all take a dive. Enter “starvation mode”. Friend to our ancestors; anything but to the dieter. You see, dieting, although planned, is nothing more than a lesser degree of premeditated starvation. Go on a diet—any diet—and it wont be long until the body begins fighting for every ounce of your body fat. You want to lose it; it wants to keep it. And guess what? It wins every time. Sad scenario, I know.

But what if there was some way to “trick” your body into thinking you aren’t dieting when you actually are? What if you could essentially “block” the body from entering starvation mode, keeping fat burning at its highest point, week after week? Well, you can. And even better news—you can do it by strategically “cheating” on your diet with all your favorite foods. Is it apple pie that you crave? Chocolate chip cookies (like me)? Or maybe just the freedom to order whatever you want from your favorite restaurant’s menu? Whatever it is, believe it or not, you can actually use those foods to help you lose fat faster. But it needs to be very strategic, and with Cheat Your Way Thin, that’s exactly what I teach you how to do.

“So how does strategic cheating override the starvation protection mechanism?” That’s a good question, and one I’m more than happy to answer. You see, it takes the body about one week of calorie restriction to substantially trigger “starvation mode” and perpetuate the negative adaptations we discussed previously (decreased metabolism, slowed/stalled fat loss, etc). On the other hand, it takes a much shorter period of time to reverse these trends via strategic practices of “overfeeding” or dietary “cheating”. Essentially, by incorporating bursts of strategic cheating like I teach in Cheat Your Way Thin, you can literally turn your metabolism into your fat burning slave by ensuring you always have an internal environment primed for burning fat—and you do it with your favorite foods. Oh, and did I mention just how HUGE that is psychologically?

Thinking back, I can remember when I used to “cheat” only to quickly be overwhelmed by feelings of guilt and failure. Never again. Now when I cheat, it’s planned. And each time I do, I walk away knowing that I just accelerated my progress. Frankly, it doesn’t get much better than knowing that you just USED your Thanksgiving Dinner AND dessert to speed along fat loss. Anxiety? Nope. When cravings arise, there is major comfort in knowing that you’ll be able to enjoy that very food in just a few short days when your next cheat session rolls around. Feelings of discouragement and decreased motivation? Definitely with other diets, but with Cheat Your Way Thin, you’ll actually be excited to step on the scale week after week to view the consistent, steady progress that regular, strategic cheating yields. Simply put, strategic cheating solves the dietary dilemma by providing you with powerful metabolic benefits and perhaps even more powerful psychological ones.

If you like to eat and like your tasty favorites, learn how to be able to eat whatever you want within reason and still be able to burn fat. Sale and bonus material ends soon. Check it out.
Cheat Your Way Thin - it's the perfect plan for the holidays and it fits into your existing program easily.

Dempsey's Resolution Fitness

Meal of the Week

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This meal of the week was prepared for me by Lisa. It consisted of chicken, and a salad made up of spinach, gorgonzola cheese, walnuts, dried cranberry, pears and balsamic vinaigrette. Lots of protein from the chicken, good fats from the walnuts and fibrous carbs from the dried cranberry, pears and spinach. It tasted great and was simple to prepare. Thanks to Lisa for feeding the caveman.

Tuesday, November 24, 2009

Protein Pancake Recipe

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Delicious Protein Pancakes Recipe

It's been a great year here at Dempsey's Resolution Fitness. And I'm very grateful for you being a part of that success. This week being Thanksgiving I want to make sure I'm showing you how grateful I am.

But before I do...Let's get serious for a moment. You're going to eat a LOT of food this Thursday. You know it. I know it. And that's ok. I'm sure you've been working out just a little bit harder to prepare for it, right? ;-) And I know you're going to get a good tabata drill in on Thursday before you chow down, right?

Now, besides that, I also want to remind you one thing you do NOT want to do on Thursday is skip meals so you can stuff yourself with one big one. That's a no-no. You still need to start your day right by boosting your metabolism with a solid breakfast. So to help you out with that I've got a gift for you from me and my buddies over at Prograde Nutrition. It's a delicious Protein Pancakes recipe.

Thanks to the protein in the recipe your blood sugar won't go crazy like it can just by eating a huge stack of pancakes with sugary syrup. Nope, this recipe will fill you up, nourish your body and give your metabolism just the boost it needs.

You can get the Protein Pancakes recipe here Prograde Protein Pancakes. Be sure to let me know how you like it.

Happy Thanksgiving!
Dempsey's Resolution Fitness

- Seriously, have a nutritious breakfast this Thursday and your body will thank your for it on Friday. ;-) Prograde Protein Pancakes

Cheat Meals and Carb Rotation to Blast the Fat Off

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Hi Everyone,
You want your cake and you want to be able to eat it too right? Then listen to this.

If you have made progress on your nutrition plan but you want to take things to the next level to avoid plateau, and to continue shedding unwanted fat, there are more advanced nutrition techniques that you can follow. Two big techniques that have been proven to work are cheat days and carb rotation. I recommend these techniques to clients after they have made good progress on my basic nutrition plan.

How would you like to have a guilt free, cheat day where anything goes and you can reward your hard work all week with a day of eating whatever you wanted? The cheat day is the answer when you combine it with carb rotation or cycling.

This has to do with hormone manipulation such as leptin and insulin which have a huge impact on fat loss. So how do you do this advanced stuff? This is what a basic week could look like for you: Mon - low carb, Tue - low glycemic load /index, Wed - low Glycemic load/index, Thu - Higher Glycemic load/ index, Fri - Higher Glycemic load/index, Sat - cheat day, Sun - low carb. So you can see your carb / sugar levels gradually increase all week and culminate on your cheat day, then you go back to low carb and start over. This method can be modified numerous ways based upon your needs. There are zillions of ways to cheat and rotate carbs. You have to find the best way for you. -meaning find what actually works for your body. If this stuff interests you then check out the Cheat Your Way Thin Program. This is an advanced nutrtion program that allows you to rotate carbs and have a glorius cheat day. I use the techniques in this program as part of my advanced nutrtion program. Check it out, because when you do it right, you can have your cake and eat it too.

Dempsey's Resolution Fitness

Friday, November 20, 2009

Some New Food Ideas from Publix

Here are some new food choices that I found at Publix. You can use these in a variety of ways to create new meals ideas. Minimal carbs, lots of good fats and protein. Use your imagination to create tastey and healthy meals.

Updated Stats From My Experiment

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My Experiment Continues: I continue to track my stats without tracking my meal plan or calories. So as you can see I have continued to slowly progress over time. The numbers tell a story. The key numbers are the caliper hipbone measurement (SI MM) and weight.
I have stayed within 3 pounds with my caliper millimeter measurement going down from it's highest of 8mm to 2mm - a loss of 6mm, I have maintained a 1 to 1.5 inch loss from my waist, and the bodyfat percentage has gone down from it's highest of 13.8 to 6.7 which is a loss of 7.1%. This has been slow, steady progress over 2 months.

Stat Updates:
10 SEP: SI MM 7, BF 11.5, WT 219.5, WAIST 39
14 SEP: SI MM 8, BF 13.8, WT 219
28 SEP: SI MM 6, BF 11.5, WT 217
25 OCT: SI MM 4, BF 9.2, WT 220, WAIST 37.5
01 NOV: SI MM 4, BF 9.2, WT 218, WAIST 37.5
07 NOV: SI MM 5, BF 9.2, WT 218.5, WAIST 38
11 NOV: SI MM 3, BF 6.7, 217.5, WAIST 37.75
19 NOV: SI MM 2, BF 6.7, 218, WAIST 37.5

I don't follow the program that I use for my clients because I don't have the same goals as most clients do. I don't do targeted fat loss cardio or any cardio for that matter. I don't do Tabata drills or any timed interval metabolic resistance training. I don't journal my meals, count calories, plan my meals, or do any preparation. I do single bodypart training with maximal weight, focusing on 1 rep max training. I eat mostly clean and follow the basic guidelines that I teach, loosely. I eat allot and I eat frequently. I make no deliberate effort to burn fat or get lean. And I still can make progress.

So what's my point? If I followed my program, that I have you follow, my progress would have skyrocketed. So if you are following the program and your not making the progress you want - the key question is why? I have now shown you that it can be done with minimal effort and no tracking. So if your tracking numbers and doing everything your supposed to be doing, you should be smoking toward your goals. If you want to achieve your goals then do so. Stop making excuses and follow the program. It works, it's been proven by dozens of my personal training clients and bootcampers. Yoda said do or do not, there is no try.

Dempsey's Resolution Fitness

Friday, November 13, 2009

3 Secrets For Getting a Booty For Life Today!

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3 Secrets to Get a Booty for Life Today!

If you want to lose thigh fat, get sexy legs, and build a perky butt and booty that you can be proud of for life, then this will be the most important article you ever read.

Nutrition is the secret to success for women when it comes to sculpting their bodies and losing thigh fat. Do you keep a nutrition log? If not, you must start doing so! Research shows you'll lose more fat if you track your diet and write down what you eat. Record every aspect of your nutrition for at least 1 week. Most people have no idea how many calories they are eating each day. Just doing that will help you lose inches.

Here are 3 more secrets to success if you want a Booty for Life...

1) The #1 diet secret to success is...To remove excess sugar and processed foods from your diet and switchto cheaper and healthier foods. In the Booty for Life program, you'll receive a complete calorie counter and meal plan guideline to helpyou identify the perfect fat burning meal plan for women.

2) Small nutrition changes can help you lose a lot of fat. This can be as simple as committing to one small nutritional improvement per day (such as replacing your lunch time soda with water) and one large change per week (such as setting aside time on a Sunday to shop and prepare for your weekly meals).

In the Booty for Life program, you'll also get...- The Treats and Cheats Food Guide- A step by step system to determine the number of calories you need- Detailed guides to good carb, high-protein, and healthy fat foods- A perfect meal plan for eating multiple meals, even for busy women

3) Exercises that you can do in the comfort of your own home - and even while LYING DOWN! - can help you sculpt your booty and "perkify"your butt. In the Booty for Life workout program, you'll discover...- Unique LYING DOWN exercises that work your butt- Proven exercises to burn belly fat- You don't need long, slow cardio or boring crunches. And you can build a beautiful butt in the comfort of your own home!

Click this link to get the complete Booty for Life program and nutrition guide: Booty For Life

To your success!

Dempsey's Resolution Fitness

November Bootcamp at Smith - Midway Results

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Bootcampers at Smith have been working hard and their bodies are reacting to the new stressors. Big change occurs in the beginning and it's the catalyst for change that opens the door for big progress. Look at these numbers.

Bodyfat loss results in two weeks:

Anne - maintained the same
Carrie - lost 6.1 % BF
Laura- lost 4.1 % BF
Jake - lost 3.5 % BF
Gen - lost 3.6 % BF
Megan - lost 6.5 % BF
Jerome - lost 6.3% BF
Shelly - lost 8% BF
Jessica - lost 7.9% BF
Dusty - lost 3.7% BF

Great work everyone. Keep at the nutrition plan and work hard.

Dempsey's Resolution Fitness

Tuesday, November 10, 2009

Little Known Fat Burning Facts

Carbs, carbs, carbs. That's what everyone seems to want to talk about. How do I avoid carbs?Well, what you should be talking about instead is, "How do I get more lean Protein into my eating plan?" Now THAT is the right question. You see, Protein is where it's at.

Check out these two little known facts about protein:
1) Protein requires more calories to digest than carbs or fat. This is called the "thermic effect of food." In other words, your body uses more calories to digest protein than other nutrients. Pretty sneaky, huh?
2) Protein provides satiety. That's a fancy way of saying you feel fuller for longer when you eat protein ;-) Good sources of Lean Protein come from foods such as: Fish, eggs, poultry, lean beef...But some people have trouble eating enough protein each day. Some people would like it to be more convenient for them. If that's the case with you then I have VERY good news. And it's news I've been waiting to tell you for some time now.

My buddies over at Prograde Nutrition have finally released their pharmaceutical quality whey protein. You see, not all Protein powders are created equal.
Prograde Protein:
- Delivers unparalled purity through low-temperature mirco-filtering
- Is naturally sweetened with Stevia
- Contains 5.3 grams of branch chained amino acids per serving
- Mixes instantly with just a spoon
- Enhances absorption and digestion via lactase and Aminogen digestive enzyymes

Look, I've been waiting patiently for Prograde Protein to come out. But as usual, Prograde just would NOT release this product until they could get it as close to perfect as possible. The best part is they are putting it on sale this week to celebrate it's launch. You can get it at 10% off this week ONLY. Just go to Prograde Protein to find out the details. Including the coupon code to use when you order to get the 10% off your order. But you need to hurry. For one thing, the special price ends this Friday, November 13th at 11:59pm EST. The other thing is, well, I cannot begin to tell you how highly anticipated Prograde Protein has been. There's a very good chance they'll be out of stock well before Friday even gets here! So get yours NOW.

PS - Prograde Protein is NOT just some run of the mill protein powder you can find anywhere.

Dempsey's Resolution Fitness