My Recommended High Quality Nutrition Supplements

Friday, October 30, 2009

Happy Halloween - No Pumpkins - Just Big F##@ Rocks

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So I was contemplating buying a pumpkin and doing a video with medicine ball exercises using the pumpkin- that's what all the cool kids do for Halloween fitness. I was driving in the back woods of Alabama looking for a pumpkin to buy when I came across this BFR on the side of the road. I slammed on the brakes, jumped out and picked it up with some effort. Then I realized that I had found my pumpkin. I brought the BFR home and weighed it and it came out to 115.5lbs. That will kick someone's ass for sure- mostly mine of course. So much for my pumpkin workout- sorry. Pumpkins are not worthy workout tools and are simply ghey with a capital G. Have a safe and Happy Halloween or fall festival or whatever you call it. And remember that this is the beginning of "your a fatass" season. So keep me in mind when you can't fit into your jeans and you have the dunlaps (muffin top) disease. I'll be waiting, to help you fit back into the jeans, in no time. Have fun and be safe.


Dempsey's Resolution Fitness

Wednesday, October 28, 2009

Wednesday Night in the Front Yard

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The girls worked hard tonight using a 4 exercise circuit with the 50/10 tabata protocol. The exercises were the rock throw over the tires, the rock squat to overhead press, the mountain climber with feet on frisbee gliders and the tire row. All exercises were very difficult and the girls put forth great effort and completed 4 rounds in 20 minutes.


Dempsey's Resolution Fitness

Monday, October 26, 2009

Get In Awesome Shape Using The Equalizer

The Equalizer is a great tool for total body training and is a must for any home gym. This piece of equipment is becoming very popular due to it's simplicity and effectiveness. You can find the equalizer in most gyms and it is being used by personal trainers and bootcamps everywhere.
I use it with my clients at my home studio and at smith fitness center. Now you can have your own equalizer. It comes with an exercise DVD and exercise wall poster. Easy to assemble. Makes a great gift. Get yours today!

Dempsey's Resolution Fitness

Sunday, October 25, 2009

Don't let Halloween make you Fat

I have some information that every person who wants to slim down and tone up needs to know: Halloween is when the holiday weight gain really starts. While December is usually the month blamed for holiday weight gain, I warn those wanting to lose fat, that thanks to Halloween, the fat actually starts to get packed on in late October. The amount of candy that people consume is alarming.

One of the main problems is the smaller ‘snack sizes’ that the candy manufacturers have made available. Eating several ‘mini’ chocolate bars is something people see as ‘ok’ because of their smaller size.”But I want to remind you that just because something is smaller, it doesn’t mean it’s ok to consume as many as you want. For men and women trying to lose fat, it’s imperative that they follow a plan and have goals. They can’t just have bags and bags of Halloween candy laying around for ‘Trick or Treaters’ and not expect to have their fair share – if they don’t have a plan.

I recommend these tips for keeping the fat off while still allowing for a Halloween treat:
1) Allow yourself just one piece of candy in the morning and then one in the afternoon. Skip any desserts that you would normally eat after dinner.
2) Only buy enough candy so that you expect to run out before the Halloween evening is over. It’s crucial to fat loss success to not have “trigger” foods lying around – the temptation is often too great.
3) Increase your exercise intensity on every day that you eat your two pieces of candy. This will counteract the increase in calories that you are consuming.
4) If people indulge a bit too much it’s important to forgive themselves and move on. Dwelling on the past will not help their success. Just hit it hard afterwards and get back on track.

For more information on nutrition supplements that can aid in fighting the holiday fat, please visit:

Dempsey's Resolution Fitness

Saturday, October 24, 2009

Fat Loss Honor Roll and Client Achievements 24 Oct 09

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Fat Loss Honor Roll and Client Achievements:

Betty lost 1.9% body fat this week- she is down 12.5% since Starting in July. - great work!

Brenda lost 2.2% body fat this week-she has lost 8% bodyfat in a month -awesome!

Kimberly bench pressed 115lbs - 10lbs away from the bench press club.

Anne bench pressed 105lbs - 20lbs away from the bench press club.

Great work Ladies!

If you are interested in joining my Women's Bench Press Club, you have to bench press 125lbs. You get a certificate of achievement, a t-shirt and your name gets added to the exclusive members roster.

Dempsey's Resolution Fitness

Thursday, October 22, 2009

Jacquelyn's Thursday Night Smoker

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No Pink dumbbells, spin bikes or aerobic steps here. So, if you like that sort of thing, keep on steppin on your stairmaster of despair. This ain't for you. Only people who want to make real progress and get in real shape need apply.
Many women fear the wrath of the Yard. They are intimidated and have a fear of the unknown. But there have been many women who faced that fear and went on to get in great shape. Some have said that maybe I should paint the sandbags and rocks pink - but you know that won't happen. Even if they were pink, they would still be heavy and unruly. The yard workouts can't be beat for effectiveness and total body intensity. It doesn't take long either. It is a proven system.
Tonight, Jacquelyn entered the fitness battlefield alone and finished a tough workout. Sandbags were the order of the day. 4 exercises for 4 rounds in 20 minutes, using the Tabata 50/10 protocol. Sandbag chest press, sandbag bent over rows, sandbag windshield wipers and the dreaded pushup to tire jump. She did a great job and crawled off the fitness battlefield, knowing she had done some serious work, in a short amount of time. See her in action.

Finishing the warmup

Sandbag Chest Press

Sandbag Bent Over Row

Sandbag Windshield Wipers

Pushup to Tire Jump


Dempsey's Resolution Fitness

Can Too Much Running Cause Death?

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Check out this article by Shin Ohtake, who is a widely recognized strength coach and fitness & fat-loss expert. He basically says the same thing as what I've been saying about over doing long distance cardio. Intensity not distance is the key for fitness and fat loss.
Can Too Much Running Cause Death?

Dempsey's Resolution Fitness

Wednesday, October 21, 2009

"Workout of the Day: Blaze"

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Tonight, the house bootcamp girls (Jacquelyn and Brenda) did "WOD Blaze" consisting of the tire drag, wheel barrow sprint, battling ropes and the stone squat to overhead press. The 20/10 Tabata protocol was used for 4 rounds in 20 minutes. The girls did great. It doesn't look hard on the videos but let me tell you, it is a scorcher. Cardio and total body resistance training, together in a manner that causes the aerobic and anaerobic worlds to blend, in a lung and muscle burning fireball of despair. Here are the videos - I demo the workout and the girls put it into high gear, tabata style. There are those who will talk their smack, but everyone is welcome to come out and try it. You cannot duplicate the intensity of these workouts, unless your doing the same thing somewhere else. You have to experience it - it's like nothing you've done before. It will smoke all from beginner to advanced. Are you ready to give it a try?

WOD Blaze Demo

Warmup Jog

WOD Blaze

Dempsey's Resolution Fitness

Tuesday, October 20, 2009

Arms and Core on a Tuesday night

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Tonight, I did a quick workout in between clients. I hit biceps, triceps and core in less than 45minutes. Went a little lighter than usual to protect the shoulder. Fast and furious.

100lbs Arm Curls with the EZ Curl bar

Dumbbell Overhead Tricep Extensions

More Arm Curls 105lbs

Equalizer Tricep Dips

Kettlebell arm curls with rope

Rollouts to close grip pushups

Jumping Rope for warmup

The finisher - Wheel Barrow Sprints


Dempsey's Resolution Fitness

Friday, October 16, 2009

Meal of the Week 16 Oct 09

This meal of the week consists of egg beater eggs, peas with mushrooms, and almond meal. It didn't take long to make and was good. Lot's of protein, good fats and some fibrous carbs. It hit the spot.

Bench Press on a Friday Night

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Tonight I crushed my chest with some heavy bench press sets. I warmed up with 135lbs x 12 reps and climbed the ladder with 225 x 1, 245 x 1, 275 x 1, 300 x 1, 305 x 1 and 295 x 2. I tried 315 like a dumbass, but couldn't do it. The negative rep with 315 was very taxing and it was beneficial even though I couldn't raise it back up. And the good news is that my trashed shoulder survived. So I have set my sights on being able to do 315 again but I have to go slow and listen to my body. I finished my workout with 6 reps of the wheel barrow at a fast pace, up and down the driveway, which wiped me out. The workout didn't take long, was very intense and was very productive. Long, drawn out workouts are self defeating. Alot of people ask me about supplements. My stance on supplements is that there is a bunch of good stuff out there and a bunch of bad stuff. I have used supplements for years, especially while in the Army, where peak performance had to be maintained forever. If you don't need them or don't want to use them, then don't. Do they help, yes! Are they essential - No. If you do decide to use them, you have to find stuff that works for you. Everybody is different and supplements interact with people differently. Through years of trial and error, I have found what works for me. I am a fan of muscletech products because I have had years of success with it. But many people haven't. So you have to be careful and experiment- but you have to be focused and know what you are trying to do. The supplements I use, are for performance enhancement and recovery only. I don't advocate anything to replace good, wholesome nutrition. So eat your good food, first and foremost. I have been using a pre-workout stack of Gakic and JACK3D, which has been awesome. Post workout, I still use Celltech, which has been my all time favorite for a million years now. It works for me. Here are some videos from the workout.

300lbs x 1 rep

305lbs x 1 rep

295lbs x 2 reps


Dempsey's Resolution Fitness

Sunday, October 11, 2009

6 Keys of Weight Loss Nutrition

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6 Keys of Weight Loss Nutrition
By Mike Roussell PhD(c)

In order for a person to begin to lose weight and avoid crash dieting, there are six pillars of nutrition. These pillars, or steps are progressive and one leads naturally to the next one. These pillars facilitate a lifestyle change rather than a crash diet that rarely works and often creates a yo-yo effect on a person's weight.

First Pillar - Eat five or six meals a day. This spreads meals over the course of a day rather than just eating one or two large meals a day which is not good on the body.

Second Pillar - Limit your consumption of sugar or processed foods. This includes soft drinks, frozen dinners, even "sports drinks" - Gatorade, vitamin water, all those types of drinks. You should also limit your intake of processed foods and deli meats.

Third Pillar - Eat more fruits and vegetables. This provides you lots of vitamins and minerals, they're going to boost your health; they are not very calorie-dense, so you're going to be able to eat a large volume of food without getting in many calories.

Pillar 4 - Drink more water and cut out calorie-containing beverages. That sort of goes along with Pillar 2, with the sugar, but here we're looking at beer, soda, those $5.00 lattes from places like Starbuck's or your favorite coffee place. Those are loaded with sugar, which are empty calories. Consider the vitamin water craze that's going on right now. These "healthy" drinks have 40 grams of carbohydrates. Research and scientific studies have shown that people aren't very good at sensing how many calories they're drinking. If you drink 200 calories in the form of a soda or a latte or something like that, when you go down to sit at your next meal, your body's not going to compensate and eat less. You will eat the same amount that you had previously.

Pillar 5 - Focus on consuming lean proteins throughout the day. This does not include processed meats, bologna, salami, deli meats. Replace these process meats with fish; there are different types of fish that you can eat. Even salmon, would normally and traditionally be considered the fattier types of fish; those are great because they contain great Omega 3 fatty acids. Chicken, lean red meat, pork are lean proteins and can be consumed as proteins at every meal.

The importance of eating enough protein is that it's going to provide you building blocks for muscle, and it's going tp help prevent the reduction and loss of lean body mass when you're dieting. This is very important, because when you lose lean body mass your metabolism slows down.In addition, protein is satiating; it makes you feel full and it has a greater thermic affect of food. It takes your body more energy to digest protein than it does to digest carbohydrates or fats.

6th Pillar - Save starch-containing foods until after your workouts or for breakfast. Basically what that means is foods like pasta, rice, potatoes, oatmeal can be consumed as foods after you've worked out, and then sometimes in the mornings for breakfast, which could be your first meal of the day.For oatmeal, that would be an ideal time to have. The reasoning behind this pillar is that your body takes those carbohydrates and puts them to use as a fuel and not as fat storage.

It has a lot to do with the hormone insulin, which when you eat carbohydrates, insulin is released and your blood sugar goes up. Now, insulin, it's just thinking to itself, "We just need to get the sugar out of the blood. I don't necessarily care where. We can go into muscle cells, or we can go into fat cells. Whatever's available."

After your workouts, insulin comes up, but your muscle cells are more sensitive to it. Therefore, your blood sugar rises, insulin is released, but all of a sudden, insulin is causing the blood sugar to go to your muscles and not your fat cells. So that's where you need to limit these starchy carbohydrates to a time when your body is going to preferably shuttle them to good places.
Put these simple nutritional tactics into play and you will start losing weight with great ease. Remember no more counting calories. Just follow these rules.

"Never Count Calories Again! Free 47 minute video reveals the secret to losing weight without counting calories ever again! To Download your copy visit

About the Author/More Info:Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help youlose 10, 15, or 20lbs of body fat in just 28 day. To start losing weight fast visit . Mike Roussell is a nutrition doctoral student at the University of Pennsylvania. Mike's writings can be found in magazines such as Men's Health, Men's Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men andwomen who need to lose weight fast without it interfering with their lives. Warp SpeedFat Loss is a complete Done-for-You A-Z Fat Loss Blueprint that gives youexactly everything you need to eat to lose weight in record time.

Thursday, October 8, 2009

7 Simple Techniques to Minimize Your Swine Flu Risk

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I'm not an alarmist kinda person. Not at all. But the statistics don't lie:
- Seasonal flu annually sickens 5-20% of the population
But there's no need for gloom and doom. Just read these 7 simple techniques reduce your Swine Flu risk and you'll start feeling much better.
Reduce Your Swine Flu Risk

Take care of yourself and reduce the risk,
Dempsey's Resolution Fitness

Saturday, October 3, 2009

The Real Deal About Eggs

Today, Mikey made me egg salad sandwiches. They were really good. Not bad for a 10 yr old future chef. He used organic, cage free, free range chicken eggs. And Yes, he made them with the egg whites and yolks- I know OMG, that will kill you right? High cholesterol and fat and bad deadly stuff right? You'll get high cholesterol, fat, heart disease and all sorts of doom and gloom. That's what the main streamers have been telling you for the last 30 years. But the facts are a bit different.

So lets look at the facts. First of all, eggs have been around since the dawn of the chicken which has been a few years now. And man has been eating eggs with yolks and all for a blue moon or two. Heart disease, heart attacks and all of the other metabolic syndrome ingredients didn't pop up in the US until the early 1900's. So why didn't everyone explode in a fireball from eating egg yolks before the 1900's? The most common causes of death changed in the last century. Infectious and parasitic disease, as well as lung problems, were the main causes of death in the early 1900s. By 2001, cancer, heart disease, and stroke were the dominant causes. So somehow I can't fathom that egg yolks had anything to do with this but that's another story.

Egg yolks are full of cholesterol. Like most cholesterol-rich foods, they are jam-packed full of important nutrients, especially the fat-soluble vitamins and essential fatty acids.
In fact, the slew of nutrients in an egg yolk is so comprehensive that a few a day would offer better insurance than a multi-vitamin. Most importantly, the yolk contains most of the nutrients in an egg.

The Protein Benefit of Egg Whites: Egg White protein is the purest form of protein known to man in the entire world. Each 8-ounce cup gives you 26 grams of pure protein, only 2 grams of carbohydrates, NO fat and NO cholesterol. The protein found in eggs is of a higher quality than the protein found in meat and fish. They are 100% bio-available, which means NONE of it's amino acids are wasted. No artificial protein powder can make that claim. Other high protein sourced foods and supplements need to be broken down before the body absorbs the protein.

So whats the best answer - eat the whole damn egg -yolk and all for a protein and nutrient rich super food that is extremely good for you. Stop believing the lies and myths.

Check out these articles on the Egg Yolks and the Great Cholesterol Myth