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Thursday, March 19, 2009

Another Great Before and After Pic

Real People Getting Real Results !
Haley has been doing an outstanding job with her fitness program. Today, she overhead pressed 125lbs on the shoulder press machine. She looks fabulous and is a true representation of my program's effectiveness.
Some say that they can get people to lose more weight or fat faster. My program's results are healthy, steady, retainable and real. Not only has Haley changed how she looks and feels but she is in great shape and extremely strong for her size. She's a little thing. That combination is hard to match with any program.
Haley did all the right stuff and followed the program and it paid off. Every one of my clients who follows the program gets similar results. She did all of this in only two months, where I usually shoot for a before and after pic at the three month mark. Haley has been doing a great job and I'm very proud of her. I'm giving her three free sessions for her before and after picture.
Great Job Haley !!!
I want more pics. Now who is going to be next ?
Eric Dempsey
NASM C.P.T.
Dempsey's Resolution Fitness

Sunday, March 15, 2009

Saturday Night Special

Tonight's workout kicked my ass as most do. Warmup consisted of rings pushups, perfect pushup bar pushups, band pull aparts, squats and a light set of 12 reps of 135lbs on the bench. I started off with the bench press but went light as I'm nursing my shoulder injury. I only went up to 285lbs and quit while I was ahead as to avoid injury.

Then I busted out the power wheel (PW). I did a superset of PW glute bridge/leg curls, pike ups to pushup and jacknife and then finished with single kettlebell pushups to renegade rows. I used the big green KB which is 61.6lbs and is a monster for me anyway. My form wasn't always perfect because I was fatigued and my trainer sucks at correcting my form. But I pulled it off without breaking anything.

The power wheel is one of the most awesome tools and it was definately a worthwhile investment. If you have a home gym or want to have a small collection of workout stuff at home or for travel, the power wheel is a key item to have. If you'd like to have your own, check it out here by clicking on the pic:




135lbs x 12 Bench Press Warmup
video

Power Wheel Glute Bridge / Leg Curl

video

Power Wheel Pike Up / Pushup / Jacknife

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Single Kettlebell (61.6lb) Pushup to Renegade Row

video

Tuesday, March 10, 2009

Outdoor Workout with Latonya

Hi everyone,
With the weather giving us some good days, I have taken the workouts outside for a challenging dose of plateau breaking variety. This is one of my outdoor / bootcamp workouts that I use for an equipment free, bodyweight, total body conditioning & fat burning drill. Most of you have have already done this workout either at smith or at the house. Latonya went through it today.
In these videos she went through powerwheel handwalking, inchworms, karaoke shuffles, burpees w/ pushups, downward / upward dogs, bicycles, walking lunges and of course, a heavy dose of sprints in between each. This workout is very difficult as most of you already know. It works the whole body and the cardio system heavily. With this workout your heart rate stays extremely high throughout while you work everything from head to toe. It is very difficult to match the intensity of these types of workouts with traditional cardio or resistance training seperately. You get the most bang for the buck with these types of workouts in a very short amount of time. Here are a few video clips of a very fatigued Latonya doing some of the drills.

Power Wheel Hand Walking 1

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Power Wheel Hand Walking 2

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Inchworm

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Karaoke Shuffle Drill

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Sprints

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Eat Lean Protein With Every Meal

by Tony Gentilcore

Protein has the greatest Thermic Effect of Feeding (TEF) compared to fats and carbohydrates combined, which translates to more calories being burned during digestion.
Simply put, the body will burn more calories (upwards of 30%) assimilating and digesting protein than carbs (6%) and fats (3%). So for every 100 calories of protein ingested, the body will burn 30 calories just digesting it.

Additionally, protein provides essential (and non-essential) amino acids, which are the building blocks of precious lean muscle. Protein also takes longer to digest which will give you a greater feeling of satiety and prevent hunger pangs.

A Little Rant
If I hear one more registered dietician or physician mention that diets high in protein are dangerous, I'm going to go postal. First, let's make a list of things that are dangerous:
1. Putting your finger in an electrical socket.
2. Wearing a Yankees hat anywhere in downtown Boston.
3. Responding "yes" whenever your significant other asks you, "Does this make me look fat?"
4. Watching a Ben Affleck movie.
Those are dangerous. Diets high in protein are not dangerous. Many claim that high protein diets will strain or damage the kidneys. Thing is, there has never been one scientific study that has shown that diets high in protein harm the kidneys in any way in healthy individuals. I'm more likely to date Kate Beckinsdale than you are in finding a study which says high protein diets cause damage in the kidneys. (Read: Not gonna happen!)

And while there are some studies which do say that high protein diets cause renal (kidney) dysfunction, they were done on people who already had some sort of renal disease in the first place. Well, duh!

If I wasn't convincing enough, in a review titled "Dietary protein intake and renal function," published in Nutrition and Metabolism, Martin et al concluded:
"While protein restriction may be appropriate for treatment of existing renal disease, we find no significant evidence for a detrimental effect of high protein intakes on kidney function in healthy persons after centuries of a high protein Western diet."

Wednesday, March 4, 2009

04 March 09 Meal of the Week -Salad with Grilled Chicken

This meal of the week is a quick salad. It has lettuce, grilled chicken, baby tomatoes, almonds, raisens, shredded cheese, flaxseed meal and broccoli. I used balsamic vinagrette for some flavor. The whole salad took about 5 minutes of prep time. It's fast, cold and has all of the macronutrients. Try different stuff in salads as it's hard to go wrong with a salad unless you put a bunch of garbage in there. Don't ever be afraid of eating too much salad especially if it had a good protein and fat source with it. Find all of the different stuff that you like to mix in a salad for variety and make salads part of your weekly meal plan. Keep up the great work.
Eric
NASM C.P.T
http://www.dempseysresolution.com/


Tuesday, March 3, 2009

Health Benefits of Pineapple


From Natural News:


The pineapple is a member of the bromeliad family. It is extremely rare that bromeliads produce edible fruit. The pineapple is the only available edible bromeliad today. It is a multiple fruit. One pineapple is actually made up of dozens of individual flowerets that grow together to form the entire fruit. Each scale on a pineapple is evidence of a separate flower. Pineapples stop ripening the minute they are picked. No special way of storing them will help ripen them further. Color is relatively unimportant in determining ripeness.


Choose your pineapple by smell. If it smells fresh, tropical and sweet, it will be a good fruit. The more scales on the pineapple, the sweeter and juicier the taste. After you cut off the top, you can plant it. It should grow much like a sweet potato will. This delicious fruit is not only sweet and tropical, it also offers many benefits to our health.


Pineapple is a remarkable fruit. We find it enjoyable because of its lush, sweet and exotic flavor, but it may be one of the most healthful foods available today. If we take a more detailed look at it, we will find that pineapple is valuable for easing indigestion, arthritis or sinusitis. The juice has an anthelmintic effect; it helps get rid of intestinal worms.


Let's look at how pineapple affects other conditions.Pineapple is high in manganese, a mineral that is critical to development of strong bones and connective tissue. A cup of fresh pineapple will give you nearly 75% of the recommended daily amount. It is particularly helpful to older adults, whose bones tend to become brittle with age.


Bromelain, a proteolytic enzyme, is the key to pineapple's value. Proteolytic means "breaks down protein", which is why pineapple is known to be a digestive aid. It helps the body digest proteins more efficiently.Bromelain is also considered an effective anti-inflammatory. Regular ingestion of at least one half cup of fresh pineapple daily is purported to relieve painful joints common to osteoarthritis. It produces mild pain relief.


In Germany, bromelain is approved as a post-injury medication because it is thought to reduce inflammation and swelling.Orange juice is a popular liquid for those suffering from a cold because it is high in Vitamin C. Fresh pineapple is not only high in this vitamin, but because of the bromelain, it has the ability to reduce mucus in the throat. If you have a cold with a productive cough, add pineapple to your diet. It is commonly used in Europe as a post-operative measure to cut mucus after certain sinus and throat operations. Those individuals who eat fresh pineapple daily report fewer sinus problems related to allergies.


In and of itself, pineapple has a very low risk for allergies.Pineapple is also known to discourage blood clot development. This makes it a valuable dietary addition for frequent fliers and others who may be at risk for blood clots.An old folk remedy for morning sickness is fresh pineapple juice. It really works! Fresh juice and some nuts first thing in the morning often makes a difference. It's also good for a healthier mouth. The fresh juice discourages plaque growth.


Sources:Brien, S., Lewith, G., Walker, A.F., et al. 2006. Bromelain as an adjunctive treatment for moderate-to-severe osteoarthritis of the knee; a randomized placebo-controlled pilot study. QJM. Dec99(12):841-850.Helms, S., Miller, A. 2006. Natural treatment of chronic rhinosinusitis. Altern Med Rev. Sept 11(3):196-207.Maurer HR. 2001. Bromelain: biochemistry, pharmacology and medical use. Cell Mol Life Sci. Aug;58(9):1234-45 2001.