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Monday, May 31, 2010

Memorial Day Weekend Workouts

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Dempsey's Resolution Fitness

You Don't Need a TRX - Field Expedient Suspension Training

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This weekend, I went out in the woods with just a rope to see what kind of field expedient training I could pull off. I found a small patch of pines that had some suitable branches to use the rope on and I tried different suspension training exercises. It worked great and was a smoker. I'm always looking for alternative ways to do things and this definately fit the bill. You don't need a 150 dollar TRX system when you have a rope. Granted the rope is painful and not so pretty but if it's hard work your looking for, the rope works in a pinch. I also played with some fallen trees just to see what I could do. Using the field expedient techniques provides you with the capability to train anywhere at any time. It further reduces any valid excuse for not working out. So when your out and about and need to figure out how to workout, look at what is around you and use your imagination. Like Bruce Lee's philosophy-have no limitation as your only limitation and you can always get the job done. Here are some clips from the woodland adventure.

Chest Press

Inverted Row

Knee Tucks with Pushup

Log Press and Throw

Log Raise and Push


Dempsey's Resolution Fitness

Sunday, May 30, 2010

Lenny is a Beast

Lenny is tearing it up. From his beginnings with the bootcamp at smith to his current house bootcamp exploits, he is now a force to be reckoned with. He gets the 70lb kettlebells up, deep squats the 115lb BFR like it's cool and plyo jumps the tall tire stack like a ninja. With 16.1% bodyfat and 54.5lb down, he is speeding on his way to the status of super ninja jedi.

If you want to join Lenny in the quest to attain, achieve and accomplish, the house bootcamp is M-T-W-T at 7pm-8pm EST for $99.00 a month.
Begin the Journey!

Saturday, May 29, 2010

Smith Bootcamp Results for May 10

Another month of awesome results with the bootcamp at smith. The girls did some killer workouts in the heat, did their targeted fat loss cardio and followed the nutrition plan. Their efforts paid off. You just have to follow the program.
Lillian lost 3.7% bodyfat and 10.4lbs, she also went the extra mile and joined the women's bench press and barbell deadlift clubs by bench pressing 135lbs and deadlifting 235lbs. Awesome!
Liz lost 1.8% bodyfat and 3lbs
Charla lost 4.4% bodyfat and 2lbs
Jessica lost 5.8% bodyfat and 2.4lbs
Great work Ladies!!
Next Bootcamp at Smith starts on 02 Jun at 0915.

Thursday, May 27, 2010

Farmer's Walks - Why We Do Them

Alot of people ask why do farmer's walks - what do they do? What good are they?

Many will argue that other than being a strongman competition event, the farmer's walk serves no real purpose.

I strongly disagree. I think the farmer's walk is a valuable exercise that works many different areas. Obvious benefits include wrist / forearm / grip strength, core strength & stabilization, back strength and shoulder/leg strength.

The total body conditioning is complemented by mental conditioning. Picking up and carrying heavy objects for distance is mentally challenging to say the least. Your brain screams at you to give up. The longer that you can endure under this duress, you become conditioned mentally and physically.

In addition to the mental and physical conditioning and the strengthening of the different body parts, there is a functional aspect to farmer's walks.

Everyday, in some form or fashion, most people execute the farmer's walk in their daily life activities.

Carrying groceries, babies, luggage, equipment, furniture and water are just some examples of how the farmer's walk is part of many people's daily lives. Think about what you do everyday that uses the farmer's walk technique.

There are also countless military applications for the Farmer's walk such as moving casualties and equipment.

This is why I use the farmer's walk and all types of carries -many overhead variants as well. It's a great tool. It works and it gets the job done quick.

Your exercise selection has to have criteria and the more areas it covers the better. Doing more with less by using a few power packed exercises is far better in my opinion than doing 50 exercises to accomplish the same goal.

Time and efficiency are the two big criteria that I use to select my exercise choices.

So think about that when planning a workout and include the farmer's walk in there so you can speed on your way to becoming functionally fit.

Dempsey's Resolution Fitness

Hanging Knee Tuck & Heel Hook Demo

Here are two exercises that will be becoming more prevalent in the army with the new Fitness program that is in development. The hanging vertical heel hook and knee tuck on the pullup bar. These two exercises are really challenging and awesome core and total body conditioners. I'll be doing more of these types of exercises.


Dempsey's Resolution Fitness

Wednesday, May 26, 2010

Military Fitness Testing Comes Full Circle

The Army and Marine Corps have been toying with new fitness programs for years. It has been known for decades that the old (WWII) fitness training and testing was far superior to the stuff they have been doing from the post-Vietnam Era to now.

Leave it to the Marines to create a new combat fitness test before the Army. The New Marine Combat Fitness Test is a relevant fitness assessment that tests all around fitness from a battlefield functional perspective.

The Marine combat fitness test consists of three events: an 880 yard run, ammo can lifts, and manuever under fire:

880 Yard Run. Marines will run for 880 yards while wearing boots and camouflage uniform (pants and t-shirt).

Ammo Can Lifts. Marines will lift a 30 pound ammo can from the ground, over their heads as many times as they can in two minutes.

Manuever Under Fire. Marines must move through a 300 yard course, and perform designated tasks, in the time limit authorized. The tasks include:

  • Moving in a quick scurry for 10 yards, then a high craw for another 15 yards.
  • Drag a casualty for 10 yards, while zigzagging through several cones. Then lift the casualty and carry him/her at a run for 65 yards.
  • Carry two 30-pound ammo cans for 75 yards, while zigzagging through a series of cones.
  • Toss a dummy grenade 22 1/2 yards and land it in a marked target circle.
  • Perform three push-ups, pick up the two 30-pound cans and sprint to the finish line.
So we have 30lb ammo cans, sprints & body weight exercises. This is a fairly new program.

Now let's look at the Army 1946 APFT (Army physical fitness test):

TEST BATTERY. Two batteries of test events which adequately meet the criteria in paragraph II are listed below. The first battery is recommended when the test can be administered on a dry, level field which is of sufficient size to conduct the 300-yard run. The second battery, which is used when testing cannot be done outdoors, is identical with the first except for the last event and its alternate which are indicated below as 5A and 5A(1). (See par. V.)
1. Pullups 1. Pullups
2. Squat Jumps 2. Squat Jumps
3. Pushups 3. Pushups
4. Situps 4. Situps
5. 300-yard Run 5A. Indoor Shuttle Run
5A(1). 60-Second Squat Thrusts

This 1946 program is far more effective than the current "old APFT". With both the Army & USMC programs, you can see similarities to stuff that I have clients do.

The Army Physical Fitness School is developing a new PT manual and a new fitness program that will be much more battle focused and long overdue.

Key points are that the military forces are returning to old school training that was proven ages ago and has been in use by civilian strength & conditioning programs to this day. The type of training that I do is very similar and follows many of the same principles.

So if you want to prepare for combat and become an optimal operational or tactical athlete, the officer bootcamp is for you.

M-W-F at 1800-1900. 12 sessions per month for $150.00. Must be Military, Law Enforcement, EMS or Athletes.

Serious inquiries only. Not for the week or fainthearted. Bring the blue flower to the top of the mountain. Begin the journey! Enroll Now!

Dempsey's Resolution Fitness

Tuesday, May 25, 2010

Your Metabolism And The Angry German Boar Hog

So my FB buddy Dan, reminded me of angry German boar hogs for which I have a story for you.

No Sh@#, there I was. Southern Germany -1989, in 3rd Armored Division's Long Range Surveillance Detachment. My LRS Team was on a training exercise, where we were hiding in a thicket, preparing to move to an objective where the simulated enemy forces were massing armored vehicles. One of the team members (a scout observer) wasn't very hungry, so he didn't eat much food for the first several days.

He had a bunch of chow in his rucksack- much more than everyone else had because he wasn't eating. Later on, in the middle of the night, I was pulling security while everyone got some rest. As I scanned around the area with my night vision goggles, I heard a rumbling in the bushes and some disturbing thuds on the ground. It sounded like a large dinosaur was approaching, crunching branches and making awful grunting noises. It alarmed me to the point where I woke everyone up and told them of what I heard.

We all laid motionless, listening and observing as this large creature approached our position. I saw a large, dark figure emerge through the brush. It had 4 legs and looked like the silhouette of a buffalo or bison. I pointed the creature out to my team mates who gasped in horror as this beast closed in on us. As the beast got closer, my team leader said "screw this" and told us to evacuate the area. We grabbed our packs and moved out with a purpose. As the scout observer went to grab his rucksack, the beast lunged at him. He screamed and ran like a scalded dog. The beast attacked his rucksack with a vengeance as we ran away like scared bitches.

I stopped behind a tree, a safe distance away and looked back through my night vision goggles. The creature was destroying the rucksack that contained the large quantity of food. The beast tore the rucksack apart and ate all of the food. Trash was everywhere as well as the strewn contents of the rucksack. We slowly creeped back towards the rucksack and creature in an attempt to salvage the rucksack. Upon closer observation of the beast, it turned out to be a giant Angry German Boar Hog. We watched as the grunting boar hog finished his feast and then stuffed, moved on.

After the Angry German Boar Hog was a safe distance away, we returned to the scene of the carnage to inspect the area. The scout observer's rucksack was completely torn apart and his stuff was everywhere. All of his rations were torn open and eated. We picked up the trash and the rest of his stuff and cross loaded it as we couldn't leave anything behind. The mission was completed successfully and we didn't encounter any further run in's with the Angry German Boar Hog.

The team leader later scolded the scout observer for not eating his food. The scent of the extra food attracted the boar hog causing this animal drama. The scout observer said that he wasn't hungry and couldn't eat.

The scout observer's metabolism was slowed down from not eating. He wasn't hungry and felt that he couldn't force himself to eat. This is the same type of issue I deal with my clients and bootcampers about daily. Your body will tell you that your not hungry when you don't eat enough or frequently enough. Then when you do get hungry, it won't take much to make you feel full. This cripples your fat burning and muscle building. Your metabolic set point has to be raised -you have to ignite the fire and get the furnace burning. So slowly increase your food intake and meal frequency, daily and weekly and work your way to your appropriate numbers. The goal is to be hungry every couple of hours and to have your meals on hand ready to go. In time the food will not seem so overwhelming and gradually will seem like not enough. It is essential for you to eat the right amounts at the right times to optimize your fat burning and muscle building machine.

Eat your food to help attain your health and fitness goals. And remember to eat your food because out there in the shadows, the Angry German Boar Hog is watching and waiting ........

Dempsey's Resolution Fitness

Fitness Bootcamp Monday Night Workout

JP & Lenny smoked it with a killer leg workout. 4 rounds of BFR Squats 15,12,10,8 reps followed by tire jumps 15,12,10,8 reps-finishing with split squats 10 reps each leg.

Dempsey's Resolution Fitness

Friday, May 21, 2010

Lillian's Progress - Amazing

Lillian is demonstrating the will to act. Her progress has been fabulous and her performance is getting better with each workout. She is doing great and will have more pics showing her transformation progress. Lillian is taking the blue flower to the top of the mountain and will reap the benefits of joining the tribe of winners.

Isn't it time for you to act. Next Bootcamp at Smith starts 2 June, enroll anytime at the house bootcamp. Join the ranks of Lenny and Lillian. Begin the Journey!


Thursday, May 20, 2010

Plyometric Jumps and the Angry German Moo Cow

So on a dark night in southern Germany back in 1989, I found out a functional use for plyometric jump training - the hard way.

I was on a reconnaissance training mission with my Long Range Surveillance Team. We had to recon an area where suspected enemy forces were staging armored vehicles for a big attack.

My team occupied a security halt position and I went out to scout the area for some good crossing points for some large open areas (cow pastures). The cow pastures were fenced in with electric fences.

I found a spot where it looked like we could cross, so I nimbly went over the waist high electric fence to check it out. We used our laminated maps as insulated covers for the fence so you wouldn't fry the jewels as you crawled over - very painful to take a full force charge to the crotch - only happened to me a few times too many.

So when I successfully negotiated the waist high electric fence, I moved in about 50 meters and scanned the area with my night vision goggles. I saw a bunch of legs and heads right in front of me. I thought it was a bunch of soldiers but to my surprise it was a herd of dairy cows. One big moo cow in particular was not fond of my presence and started acting like she was a bull. She started clawing up the dirt with her hooves and grunting in a very angry way. The rest of the Moo Cows started to gather behind her as a show of force and I took the hint.

I began slowly backing away from the cows and turned towards the fence. I bolted into a sprint and was like Flash Gordon on fire. To my horror, surprise and dismay, the ring leader Moo Cow was hot on my heels and closing fast running at full speed like a horse. I had no choice but to jump the fence so I flung my heavy rucksack over the fence and launched myself into the air.
With adrenaline and fear at super high levels, I managed to clear the fence and plummet towards the ground. I hit like a meteorite, tucked and rolled and continued my scalded dog rocket run.

Again in disbelief, I turned back in horror, to see the huge Moo Cow, hurdle through the air like a freight train. The big Cow cleared the fence, landed like a ballerina and kept on running without breaking stride. I had a split second to decide to go down a steep hill or up in a tree. The tree was closer so I jumped and grabbed the lowest limb and pulled myself up with a quickness. The angry Moo Cow had tree'd me like a hound dog. The Moo Cow circled the tree and stayed there for what seemed like hours until finally losing interest and moving on. Of course, my team, who offered no assistance or even cared where I was, cause they were racked out, didn't believe a word of it. After I rejoined my team (once I made sure the angry German cow was gone) and suffered through the ridicule, we continued on an alternate route and completed our mission.
Only the Moo Cows and I knew what had really happened.

Months later, during an evasion and recovery exercise in the same part of Germany, a team mate and I were walking along the outside of an electric fence. There was one large moo cow staring us down. I told my buddy to steer clear of the angry looking cow. He said I was high and that there was no such thing as Angry German Moo Cows that jump fences. So he continued to walk near the fence as I moved rapidly away. Flashbacks ensued as I saw the cow start scraping her hoove on the ground like a bull. I told my buddy to run as the cow took off in a dead sprint right towards him. He said the cow would never make as I was sprinting away. I heard him scream as the airborne moo cow easily cleared the fence and ran him down. Fortunately, he could run really fast. He took off like a raped ape and left the cow in the dust. The cow lost interest and trotted off. I finished the exercise by myself, only to find my buddy back at the campfire telling a story of an Angry German Moo Cow that could jump fences. Now everyone believed me.

Had it not been for my plyometric jump training, I would have never been able to jump the fence or jump up for the tree limb. Who Knows what the Angry German Moo Cow would have done to me? You may not encounter Angry German Moo Cows, but other life situations may dictate the need for explosive speed and power in a fight or flight scenario. So jump often and jump high. Those cows are out there waiting....

If you can't jump, now is the time to start. Begin the Journey!

Dempsey's Resolution Fitness

Wednesday, May 19, 2010

Iraqi Scud Missiles and High Intensity Interval Training

So no sh@#, there I was, in northern Kuwait, March 2003. Staging for the big invasion into Iraq with the Rakkasans of the 101st Airborne Division. We were located in Camp New Jersey, one of the many forward staging camps.

A week or two before the invasion, the Iraqis started launching Scud Missiles at us from southern Iraq. We had Patriot SAM batteries at every camp that defended us from the daily missile threat.

There was a fear that old Saddam had ordered chemical warheads to be placed on the scuds, which would not have been cool at all. So every night when we finally got to sleep, we had our chemical suits (J-List) and protective masks handy. Invariably, just when you fell asleep, you would hear the big boom of the patriot missiles being launched and then the wail of the warning siren letting you know it was "game on".

The siren sounded just like the emergency broadcast one in Columbus, which helped my PTSD tremendously, every Saturday at noon when thy would test it.

Everyone had to get up, grab their stuff and sprint to a bunker, which was several hundred yards away. Then you put on your mask and waited for the all clear. As far as I know, the patriot missiles intercepted the majority of the scuds but a few got through to some areas (not near us) and some casualties were heard of. So we got our share of HIIT Sprints in every night before the invasion.

Through Afghanistan and Iraq, I never saw the value of running 5 miles every day for years on end. But I did see actual combat value in sprints and HIIT training, especially with heavy loads. Any surprise then, that my program is predominately heavy weights and HIIT type training. I base what I teach off of what I know works, unlike other people who tell you what works from what they read in a manual. I base my training off of the "been there, done that -got the t-shirt" principle.

Remember that when the FAT missiles are raining in, sprints will save you. Long, slow runs won't. Trust me - I know.

Dempsey's Resolution Fitness

Your Mindset: Victim or Winner?

Do you say I'll never be able to or I can't do that? Do you focus on how the man is keeping you down and how you'll never be able to get ahead so you might as well just accept mediocrity? Do you accept low standards and failure in your life? Do you listen when people tell you that you can't or you won't? If you do these type of things and think this way then you fall into the category of: VICTIM. And that my friend, is not cool. 2nd place is the first loser.

Do yo find yourself hanging around with people who have drama filled lives, can't seem to accomplish anything other than day to day survival and generally can't take a step forward. People who talk alot but in the end don't accomplish jack. If you hang out with losers, you become a loser.

Or do you have clearly defined goals and objectives, a strong drive to excel, the want to constantly do better and achieve more. Do you refuse to accept less than optimal standards and strive to operate in the band of excellence. If you do these things then you have a winner's mentality and your odds of success are much higher than the loser victims.

Oh does talk like that upset you? Which category did you fall in? Hmmm... That's what I thought.

So you must accept responsibility for just about everything and stop blaming the man for keeping you down. The more that you convince yourself that you have control over something, the more likely that you will be able to positively affect a variable. You must have the winner's mindset. Do not allow yourself to be the victim. Be in control. Take charge of your own destiny. Don't say I can't or I won't. Think you can and you will! Be the winner!

Apply these winner mindset concepts to your health and fitness plan today and ultimately apply them to your life as a whole. You will be the winner. Only winners are allowed in the tribe. Find the blue flower and take it to the top of the mountain. There you will find the path towards the truth. Be the winner! Be the Lion! Join the winning team.

Begin the Journey!

Dempsey's Resolution Fitness

Tuesday, May 18, 2010

Tuesday's Workout at the RSLC Compound

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Today I did a Pullup combo and shrug machine deadlift workout out at the RSLC Compound. I did multiple sets of different pullups/chinups and pyramid sets of shrug machine deadlifts peaking out at 450lbs. It's been awhile since I was able to do pullups because of my shoulder injury but it seems to have healed up well. It will take some time to build up reps again but any is better than none right now. I shot some clips of a few sets.

Dempsey's Resolution Fitness

Does Spot Reduction Work For Fat Loss?

Technically, Spot reduction doesn't work when talking about fat loss. You lose bodyfat from your whole body -starting first with your beta andrenoreceptors which are pro fat loss and lastly with your alpha andrenoreceptors which are your stubborn areas that are resistant to fat burning.

But..... There are examples of people who do spot reduce in a sort of way. I see girls in the gym who overtrain certain bodyparts and undertrain the rest of their carcass. Smith gym is a prime example. Girls don't eat and do endless crunches and core work and hit the elliptical for 8 hours and go to spin class and do pulsing lunges and squats all days.

So these girls burn more calories and sweat more from only a few locations and neglect the rest of their bodies. So the endstate - the chick has ripped up quads and 6 pack abs and the rest of her is skinny fat. But she wears short shorts and sports bras so that all you can see are her quads and abs. The rest of her is unremarkable and soft/smooth/flabby (fat) looking.

So You can actually see the gym full of girls like that. It is a real phenomenon. How can you have 6 pack abs and be skinny fat all over the rest of your carcass? By doing what I just described. I think these women are nasty looking. Not impressed at all. But if you want to look like that - roll with it.

That is the only real spot reduction methods I've seen work and not in a great way. One other method is the saran wrap method where you wrap your thighs, butt and belly in saran wrap and then do killer cardio - you lose more heat, water and calories from the wrapped area than the unwrapped area and therefore burn more of everything from that spot. Works well for short term fixes like army weigh ins and tapes.

The real answer is that you can pursue the search for shortcuts and easy ways out forever and fail time and time again. You may pull something off. Everything works once! Then longterm your still a fat useless bag of atrophy wishing you had took the blue pill. Those who put the effort into doing it right from the get go are the ones who will prevail. Yoda reminds us - do or do not- there is no try. Do it right and follow the plan.

Dempsey's Resolution Fitness

Sunday, May 16, 2010

Do NOT Let This Tropical Nutrient Source Fool You (Warning)

You've probably seen this all over the Internet like I have. And boy o' boy, does it make my blood boil.

It should make your blood boil, too. With permission here is a piece of the nutritional truth from my partners at Prograde.


Whatever you do, don't let this Tropical Nutrient source fool you into thinking it's something it's not.

Yours in health,

Dempsey's Resolution Fitness

PS - I'll be back on Monday with details on how you can save 20% on our powerful Anti-Aging formula!

Thursday, May 13, 2010

What Kind Of Crack Am I Smoking?

So what’s the deal with the silly blue flower crap? There are those who “get it” and those who don’t. It is actually from the movie “Batman Begins”. Bruce Wayne is in a remote Asian jail where he is fighting with criminals. He was on a mission, seeking an answer and he was trying to do it the best way he could think of. The secret ninja master enters the scene, providing a better way to find what he is searching for and comes to recruit him. He tells Wayne that he will be released and if he can find a rare, small, blue flower and carry it to the top of the huge mountain (where the secret ninja academy is), then he may find the answer to what he is looking for.

Bruce Wayne is released from prison and dropped off in the middle of nowhere (looking like a Tibet or Mongolia scenario). It’s desolate, mountainous and cold with lots of snow. Basically sucks bad. Good Ranger Training scenario. So first he has to search for this rare, blue flower. He searches for it in the crappy weather and finds one. He tucks it away and off he goes up the big ass mountain. He climbs the mountain in the suck fest arctic conditions and finally makes it to the top, smoked and near death. He presents the ninja master with the flower and gets accepted into the ninja school for training. Ass kicking ninja training begins. The foundation is laid for the rest of the story.

Why did I pick this to represent my program? What the hell does that have to do with me or my clients? Well, we now live in a world of convenience. People don’t suffer too much to get anything they want. People don’t want to pay much or spend too much time to get what they want. They want it now, delivered on a platter and for free. Not everyone obviously, but the majority.

In the fitness world, this applies directly. In Columbus / Fort Benning, there are dozens of gyms and trainers on every corner. They are close by, overpriced and usually suck. But because they are convenient they get tons of business. They don’t provide the product though. It is the old saying, “you get what you pay for”. This may be fine for the majority of people.

But there is a small group of people who want to go the distance, do it right and earn the results of their labor. These people are willing to work hard and go the extra mile to do it right and they strive to operate in the band of excellence. Mediocrity is unacceptable. Some people have goals and the will to achieve those goals but need help in getting there. These people want to walk down the path but don’t know which path to walk down. I am the guide to the right path and these are my clients.

You will not find me on every street corner for I live in Salem (what I call East Nairobi) and my methods require effort and perseverance. There are no pink dumbbells or treadmills. I do not tell you the quick fix or the easy way out. There are no easy workouts. The path I lead you along is filled with hardship, obstacles and struggle. But the results are healthy and long lasting, both physically and mentally. The results are slower to come by but more beneficial to you in the long run. Lifestyle vs. diet / lifelong health & functional fitness vs. getting ready for the beach in 2 weeks. Weakness vs. strength / bodyfat vs. lean muscle. These are the choices you must make. I offer the strong, lean and fast option.

I am further away than gold’s gym but I have a proven program. My bootcamp at smith costs more than the 3 dollar step class. My bootcamp at the house provides more for less cost, but is further away. But no other program around can match my results – don’t agree- prove me wrong. I deal with facts in transparent black and white. I can back up and prove everything I tell you. If you’re not willing to make a dedicated commitment, that requires effort and sacrifice to achieve your own goals, then why should I be? If you are not committed to your own health, fitness and well being, then why should I be? So to train with me and get the real results that you are looking for, you will have to be willing to find the blue flower and bring it to the top of the mountain. You must have the will to act.

If you meet the criteria and have what it takes, then enroll now and begin the journey.

Dempsey's Resolution Fitness

Wednesday, May 12, 2010

Enter The Dragon Scene

Proper Nutrition Essential in Comprehensive Cancer Care

By Jack P. Bleeker

Proper nutrition is important for all individuals, but can be critically important for those who are battling cancer. For this reason, proper nutritional regimens are now being included in comprehensive cancer treatment plans and are a staple of integrative oncology. While proper nutrition cannot, in and of itself, cure cancers, it can provide strength and health to a patient who will need it as they battle their disease. It is not only symptoms of aggressive cancers like mesothelioma, but also their treatment with methods like chemotherapy that will demand proper nutrition.

Malnutrition can be extremely harmful to a cancer treatment regimen, and must be kept in mind when considering each individual patient’s treatment roadmap. Cachexia and anorexia are common causes of malnutrition in cancer patients. Nearly all patients who develop extensive disease will battle anorexia, with common symptoms being weight loss and loss of appetite. Cachexia is a debilitating wasting syndrome causing weakness and loss of weight and is particularly common in those battling cancers of the lung (such as pleural mesothelioma), pancreas, and gastrointestinal tract. Cachexia is similar to starvation in healthy individuals, but cancer patient’s bodies are unable to make the adjustments to slow down the use of nutrients.

Proper eating habits for those battling cancer and undergoing cancer treatment can help fight the breakdown of muscle strength, enhance tissue reconstruction, and stave off infection in those with compromised immune health. Those who are able to maintain their health through nutrition and exercise will typically be eligible to receive more aggressive dosages of chemotherapy and radiation treatments. Each individual patient’s treatment plan will require the advice of cancer specialists and physicians who are able to make an assessment of the patient’s overall health. Dr. David Sugarbaker of the Brigham and Womens Hospital and Dana Farber Cancer Institute in Boston, MA will work closely with each of his patients battling thoracic cancers, including malignant mesothelioma, and develop an individual mesothelioma treatment guide, including recommendations on proper cancer nutrition.

While malignant mesothelioma is far from the only cancer that demands proper nutrition in patients, it is particularly important given the current lack of a mesothelioma cure in those patients battling aggressive later-stage disease. That being said, all cancer patients will benefit from the strength and overall health that proper and sound recommendations doctors and nutritional specialists can provide them with. Cancer patients as well as family members and caregivers seeking further information about proper nutrition in cancer care should seek the advice of these individuals and apply them to a patient’s particular circumstances and needs.


National Cancer Institute. Overview: Nutrition in Cancer Care 2005
Dana Farber Cancer Institute, Harvard University. Nutritional Resources Overview . Boston, MA 2009

Information courtesy of

1 Weird Anti-Aging Article

Here's a VERY interesting update from my Partners over at Prograde Nutrition. I just received it myself and I have their permission to share it with you.


Lately we've been talking about Caffeine and Coffee and things of that nature as you and I discussed Prograde Metabolism.

(BTW, Metabolism is due back in stock the last full week of May!)

But today I want to talk about Coffee in a different way.

You don't have to read this article on this powerful antioxidant.

But if you're interested in the topic of Anti-Aging you just might want to.

Yours in health,

Dempsey's Resolution Fitness

PS - At the bottom of the page you'll also discover some details about our Anti-Aging special next week.

Monday, May 10, 2010

W.O.D. Flashpoint - Monday Night Workout

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I know you haven't seen me in action for awhile since I started work out at RSLC. I've been squeezing in short, high intensity workouts that pack a punch and don't take long. Tonight I did a total body crusher with kettlebells, chinups, sledgehammer, tires and the little BFR. It was quick and bone crushing and it kicked my old broken down ass quite well. So when short on time do something that is worth a damn and move out. Check out the vids - I know they are lame but I was tired after working (if you can call it that) all day.

Dempsey's Resolution Fitness

Friday, May 7, 2010

Lenny's Current Progress

Lenny has lost a total of 16.1% body fat, 48.5lbs and 5 inches from his waist since January. He is doing great and his fitness performance is through the roof. Great Job Lenny!


A Common Healthy Weight Loss Complaint

If it were easy everyone would be walking around with a lean, sexy body.

But hey, it's not in this world we live in today. Believe me, I understand all too well that there's temptation around every corner.

Everywhere you look there's fast food, junk food, chocolate, candy, ice cream, pizza...

And I know it tastes good. And I know when you get stressed your body craves it even more.

That's why you have to have a plan. You have to know what you're going to do to avoid those temptations. You have to plan your meals in advance.

Again, if this were easy everyone would be thin and in great shape. But they're not.

The first thing to do is come to grips with reality. To accept the fact that getting the body of your dreams is going to take effort.

The second is to understand that it's not going to be miserable. In fact, it's going to be a LOT of fun.

When you exercise you feel awesome. Sure, the weight comes off. But you also feel stronger. You're more alive. You can meet the demands of your day SO much easier.

How is that miserable?

And when you start eating healthier the same thing happens. It really, really is true: you are what you eat.

Now, take a second and really think about that.

What you are putting in your mouth is what your body is using to regenerate itself with all the time.

If you're eating crappy food...

Get the picture ;-)

But don't worry, I've got a really cool and inexpensive resource for you to help you out BIG TIME with your healthy eating.

My partners over at Prograde Nutrition have created this 197 Healthy and Delicious Fat Burning Recipes ebook. It's only $4.95 and I highly recommend it to make healthy weight loss much easier on you.

Yours in health,


Dempsey's Resolution Fitness

PS - Again, if you've been looking for easy-to-make recipes that fit into your healthy weight loss plan then look no further.

Thursday, May 6, 2010

Why We Train With Sandbags and Odd Objects

Many clients ask me why I use sandbags and other odd objects instead of the standard pink dumbbells and treadmills. There are several reasons that I incorporate these unique training tools into my program. First off, it's simple and inexpensive. Using a sandbag as an example, you can make a 50lb sandbag very easily and it costs next to nothing.

The real bigger reasons are the multiple training benefits. Total body strength & conditioning, core stabilization, forearm and grip strength are the main fitness benefits received from training with sandbags and other odd objects.

Other secondary reasons include coordination, mental toughness and problem solving. There are more reasons and I could go on and on but you get the idea. The bottom line is that using these training tools gets the job done quick - it is hard and it sucks. It's guaranteed to kick your ass.

You will get in shape fast and you will mentally and physically condition yourself to doing hard work. If you are worried about smudging your makeup, breaking a nail or getting dirty and want to use pink dumbbells and walk easy on a treadmill then freakin crawl away - far away.

Sandbag and odd object training are for those who have a task and purpose in life and are on a mission to get in shape. I use them because they work -quickly and efficiently.

Embrace the pain and know that you are speeding on your way to mission accomplishment.

Dempsey's Resolution Fitness

Tuesday, May 4, 2010

Delicious Chocolate Cherry Bars Recipe

I've got two super quick updates for you from my partners over at Prograde:

First, yes, it is true. They really did sell out of their brand new Prograde Metabolism in just four days! As of right now they plan on having it back in stock the last full week of May.

Second, here's another sweet recipe for you to try out. Looks mighty tasty!


Dempsey's Resolution Fitness

Why it’s Important to Drink Water

There are many obvious reasons why we should stay hydrated. Intense exercise adds a bunch of additional reasons. For those involved in fat loss / body transformation training, being dehydrated can adversely impact the results of your training.

Studies show that being dehydrated causes increased cortisol levels pre and post workout. A bunch of hormones are affected as well, such as testosterone and norepinephrine. Also there are changes in carb and fat metabolism.

So aside from a complete decline in performance and the likely occurrence of you tapping out or at least taking a knee, the results of your efforts are diminished greatly. So you crash and burn and basically don’t accomplish jack shit all because you didn’t want to drink your water. Sounds silly, don’t it?

Also remember that you need to drink consistently throughout the day and not OMG, I’m thirsty and slam a gallon. And if you wait till you feel thirsty, they always say that’s too late – the damage is done.

Just like everything else, excessive water intake is dangerous too. It’s called hyponatremia and results from excessive water intake which flushes out sodium and electrolyte levels which can cause you to tap out with symptoms’ similar to a heat injury.

So how much water should we drink? Like all topics that has 50 answers depending on who you ask. Some say 8 large glasses a day, some say 2.5% of your body weight per day and the list goes on. I say have water with you everywhere, all day and sip water as often as you can, especially pre & post workout. You have to experiment to find what is good for you. The great thing about water is that it actually makes you feel good when you’re hydrated. I try to drink at least 1-2 32oz. bottles a day in addition to coffee, milk, protein shakes and whatever else I drink. It’s still not enough, but the difference between drinking one 32oz. bottle or not is huge. I feel so much better and energized when I drink the water. So I try to drink at least one before I leave work and then another before I go to bed. It helps a lot but I got to drink more so I’m working on it. So come up with a water plan and start hydrating your way to fat loss victory.


Dempsey’s Resolution Fitness