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Wednesday, January 27, 2010

Meal of the Week - Egg Whites & Vegetables

This is a another super quick meal of the week. Egg whites, spinach, carrots, and flax seed meal with some ranch dressing. Thrown in a bowl and stirred up. High protein, fibrous carbs and good fats. Took about 10 minutes to scramble up the eggs and everything else was cold.

Monday, January 18, 2010

January Bootcamp Mid-Way Check

Here are the results of the January mid-way (2 week) check for the bootcamp at smith.

Missy lost 5.4% bodyfat and 2lbs
Kaitlyn lost 2.1% bodyfat and 2.6lbs
Becky lost 1.7% bodyfat
Betty lost 1.3% bodyfat
Karen lost 3.9% bodyfat
Kathleen lost 2.2% bodyfat
Lenny lost 1% bodyfat and 10.8lbs
Myriam lost 2% bodyfat
Paula lost 5.8% bodyfat and 2lbs

Great job everyone! Keep at the nutrition plan and let's get some big numbers at the end of the month.

Dempsey's Resolution Fitness

Friday, January 15, 2010

Does Drinking Lots of Water Help You Lose Weight?

Does Drinking Lots of Water Help You Lose Weight?by Mike Roussell PhD(c)

Water is essential to life and a healthy body. Dehydration will wreak havoc on you and your fitness goals. If you are dehydrated your body cannot function at its optimal level. For example, your muscles will loose strength, you won't burn fat as quickly, and you'll feel tired and fatigued.
There are lots of rumors and claims out there saying that drinking water will help you lose weight. Are these claims justified? Does it really work? Yes and No.

The water-weight loss connection has been around for a long time but in December 2003 a study entitled Water-Induced Thermogenesis was published in the Journal of Clinical Endocrinology and Metabolism. This study showed that drinking 2 Liters of water spread throughout the day burned up to 400KJ (~100Cal) a day. Pretty interesting, but not the magic bullet.

You do need to be drinking a lot of water during the day. Not for the calorie burning effect but to ward off dehydration. Dehydration is just a bad situation. By properly hydrating your body you will be less fatigued, more alert, perform better, think straighter, and just feel all around great. Water is the best performance enhancing “drug” out there. Numerous studies have shown the detrimental effects even mild dehydration can have on performance.

Maintaining a proper level of hydration before, during, and after exercise has been shown to help maintain performance, reduce exercising heart rate, and reduce heat stress. More specifically, in one study, just a 1.5% reduction in body weight due to dehydration was enough to significantly decrease the one-rep maximum bench press of ten young men.

How much water do you need to drink? You should shoot for 2 clear urinations each day - this is a good marker that you are well hydrated.

About the Author/More Info:
Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 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 and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss ( is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time.

Thursday, January 14, 2010

The Importance of Multi-Vitamins

Bottom line: Many people just aren't meeting the Recommended Daily Allowance (RDA) of vitamins and minerals. And even people that eat plenty of fruits and veggies don't either, thanks to current farming practices and mass food production.

And here's a really interesting study from the Journal of the American Medical Association that states, "it appears prudent for all adults to take vitamin supplements."(Check out the study on their website here: )

Additionally, a high-quality multi-vitamin supplement may help:
To prevent diseases
Get the RDA of vital nutrients
Combat nutrient deficiencies in foods
Promote consistent nutrient intake

Long story short:
A great way to provide your body with the nutritional foundation you need each day is a Whole Foods based multi-vitamin. I'm a proud Prograde Nutrition partner and they have a terrific product called VGF 25+ that is made from 25 veggies, greens and fruits. The best part is you can try Prograde's VGF 25+ for FREE! (There's just a small S & H charge)

Hope this info helps you out. I'll be back with more quick tips to help you meet all your health and fitness goals.

Yours in health,
Dempsey's Resolution Fitness

PS - You can see all the natural ingredients they use to make VGF 25+ at

Tuesday, January 12, 2010

Meal of the Week: Pork Quesadillas

Pork Quesadillas: pork loin, Monterrey Jack cheese, low-carb wheat tortillas. Fruit salsa: cantaloupe, cilantro, red onion, jalapeno pepper, lime juice.


Friday, January 8, 2010

Prograde Free Trial Links - Great Deal!

Hi Everyone,
I've had allot of people asking about my prograde products lately. Many have already taken advantage of this great service offered. But many of you are interested but skeptical. The easy way to try prograde products to see if you like them, is to use the free trial offers. With the free trial offers, you select the product that you want through my link and order it and only pay the shipping cost.

I just used this great deal myself to get a bottle of prograde workout (pre/post workout drink) and I only paid a little over 10 bucks to get the order. I am going to use the free trial links to stock up on my next set of prograde. Once you get your free trial order order, you are automatically enrolled in auto-ship which sends your next order to you next month. Many people are scared of this feature thinking it's a scam. But it's not. You can shut it off with a click of a button with no strings attached or you can keep it active to get your next order. It's a very convenient way to keep stocked up on your supplies without having to go shopping for your supplements every month. But like I said, if you decide that you don't want the next order, you just click on the button to stop it. You can even adjust the next delivery date as you wish - or shut it off. It's really easy to use.

Below are the links to the free trial products. I recommend that you try this feature for your first order and try it out. Then if you don't want any more, simply click the stop button and your done or leave it be to receive your next shipment.

Give these free trials a try for a shipping only fee and see how you like it. These supplements are top quality, made by fitness professionals for their clients. Let me know how you like it.

Dempsey's Resolution Fitness

Thursday, January 7, 2010

Meal of the Week Beef & Broccoli Stir-Fry

Flat-iron steak, broccoli, snow peas and green bell pepper stir-fried in a little olive oil and garlic. Flavored with soy sauce.


Tuesday, January 5, 2010

Prograde Nutrition FREE Shipping Celebration

Woohoo! The holidays are FINALLY over. For me it's cause for celebration because everyone is looking to make a change. Positive change.

I know, unfortunately, that many people will make silly resolutions and change for a week or two and then go back to their old habits. It happens. But there's no reason for that to be you.
And hey, you don't have to change completely overnight. Small changes over time add up to HUGE results. They really do.

I also know you're looking for simple solutions to make these changes easier. That's why I love being partner with Prograde Nutrition. They do one thing incredibly well: they make nutrition easy.

Look, supplements aren't the end-all-be-all. You need to eat whole foods. You need nutrition from real food. And Prograde knows that. They preach it. But they also know there are gaps you need to fill. And that's where their awesome products come in. They've got a very simple product line that provides the basics. They provide what you need, NOT the garbage and confusing "stacks" that many companies try and trick you into thinking you need.
This week Prograde is celebrating 2010 by offering something they've NEVER done before: FREE shipping on orders over $97.

This special only runs through this Friday, January 8th at 11:57pm EST so you need to hurry and place your order before you forget...before it's too late. All the details are right here:

Last, thanks for being such a loyal reader. 2010 is going to be a happy and healthy year for both of us!
Yours in health,
Dempsey's Resolution Fitness

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PS - Again, Prograde makes nutrition easy. You get FREE shipping if you order over $97, but it's only till this Friday so get on over to RIGHT NOW.

Friday, January 1, 2010

Happy New Year! Meal of the Week

Happy New Year Everyone! Have a great 2010!

This meal of the week is a roast, spinach salad with walnuts and orange, black eyed peas and a baked roll. Had a bunch of chocolate covered cherries for dessert. yummy! Thanks Lisa.
Dempsey's Resolution Fitness
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