Friday, July 31, 2009
Saturday, July 25, 2009
Rogers lost 5.4% body fat, gained 5.9 lbs of lean body mass, lost 3 inches from his waist –all in 8 days. His bench press went up from 275lbs to 290lbs (15lbs) and he is deadlifting 450lbs on the shrug machine ( 5 x 45lbs plates each side). Amazing results for such a short time.
Melissa lost 1.5 inches from her waist and raised her bench press 30lbs from 75lbs to 105lbs this week. Awesome work!
Leah lost 3.7% body fat and bench pressed 135lbs. – expected from her, but still an awesome job.
Friday, July 24, 2009
Thursday, July 23, 2009
The July Fitness Bootcamp at Smith Fitness Center is going well. The bootcampers have made great progress in Body Fat Loss and overall strength and conditioning.
Mid way ( 2 week )-Body Fat Loss results for the July Bootcamp 21 JULY 09
Leroy lost 5.4% body fat
Rachel lost 4.5% body fat
Mary lost 7% body fat
Jacquelyn lost 5.2% body fat
Alisha lost 2.9% body fat
Lisa lost 5.5% body fat
Kimberly lost 4% body fat
Here are some videos of today's workout.
Saturday, July 11, 2009
Today, we conducted the first official grocery store field trip at the commissary on Fort Benning. The small group consisted of Alisha and her husband Eric (he's got a cool name hehehe), Leroy, my camera man Mikey and me. We toured the perimeter of the commissary and discussed the keys points of each part of the store, starting with supplements, then vegetables, fruits, nuts, meats and dairy. It was fun and we talked about alot of stuff. We kept it to around an hour.
Key note: You must coordinate with the public affairs office and commissary management prior to conducting any event like this - this is what the manager told me when we finally got busted. ooopps! Of course, I didn't do any of that, so I asked for forgiveness instead of permission, as I've found myself doing for the last couple of years. Thanks to the manager for being understanding and tolerant of my breach in protocol. Here are a couple quick clips from Mikey's camera work.
Meal Of The Week 11 July 09
This meal consists of lean pork chops, cauliflower, broccoli, flaxseed meal and a little blue cheese dressing. I threw it all in a big bowl, stirred it up and started chowing down. Full of lean protein, good fats and fibrous carbs. Quick, easy and hits the spot. Keep coming up with new combos that you like for variety.
Friday, July 10, 2009
Monday, July 6, 2009
Tonight, AJ completed a grueling Tabata workout broken into two phases. First was a 4 exercise powerwheel workout, done outside, in the driveway, in the rain. He did the powerwheel pushup to knee tuck-ins, handwalking, bridge to leg curl and inchworm. Then we went inside where AJ did another Tabata session with the Bosu. He did the Burpee with pushup, mountain climber, run in place and squat side step squat all on the Bosu. He even got adventurous and tried some single leg mule kicks. It was intestinal fortitude and false motivation that got him through the workout. hehehe remember that false motivation is better than none and that the beatings will continue until moral improves.
Check out his videos:
Burpee on the Bosu
Bosu Mountain Climbers
Bosu Run in Place
Bosu Squat -Side Step - Squat
AJ gets wild with some 1 leg mule kicks
I remember growing up in my home town and visiting my Great Aunt's house on the weekends with my Dad. These elderly ladies were in their late-80's and 90's and they moved around pretty dang good. I used to go out in their back yard and gorge myself on fruits and vegetables. I used to play in a pear tree and eat pears, I would run around the grape vines and eat grapes, I would play hide and seek in the rhubarb patch and eat the tangy sour rhubarb, then had my fill of tomatoes, carrots, and tons of other stuff. Usually, we would have a big dinner with a pot roast and vegetables, I drank water or lemonade and had homemade ice cream for dessert. So when I spent time at my great Aunt's house and at home it was similar, I was outside playing all day until the street lights came on, I ate fruits and vegetables all of the time, I drank tea, water and lemonade and I ate a ton of meat.
As I got older, I started eating more starchy carbs and processed carbs and fast foods with alot of soda. And then along with normal growing stages -Bam I was a porker at 10 or 11 yrs old. At 12 I realized that this wasn't cool and I wasn't happy with myself. And along with many other reasons, I started Martial arts and fitness training. I started learning how to move, how to breath, how to eat, how to fight and ultimately how to be confident, disciplined and content with myself. This got me strong, lean and healthy again.
So no matter what book you read or who you talk to, the principles of health and fitness have never changed. Eat natural whole foods as much as you can. Try to find foods that come from 100 miles or less from your location - preferably Grand Ma's garden. And eat what God put on the earth for you to eat in it's most natural state. Get outside and work, play and be active. Stay away from stuff in a box. bag or carton as much as possible. Get your sweets from fruits and honey. Get your fiber from vegetables. Get your protein and fats from animals, nuts, seeds, fish, birds, avocados, coconuts, and olive oil. Drink green tea and yerba mate tea, real homemade lemonade, and tons of water.
So a million years later, I am teaching people to eat as I did as a child, as the caveman ate, as the hunter -gatherer ate. "They way they used to do it back in the olden days" -is the way we should have always done it.
That's why I always tell you Train Hard and Eat Right and you can't go wrong.
Dempsey's Resolution Fitness
Friday, July 3, 2009
This quick meal consists of chicken, tuna, flaxseed meal, tomato, broccoli, cauliflower, red and white onions with a small dose of ranch dressing. Thrown in a bowl and stirred up, served cold. Takes no time to make and is full of good stuff. Lean Protein, good fats, fibrous carbs, anti-oxidants, vitamins and minerals.