My Recommended High Quality Nutrition Supplements

Saturday, July 31, 2010

Meal Of The Week - Tuna & Veggies

Spicy Tuna, broccoli, cauliflower, green beans, safflower oil, red wine vinegar

2 spicy tuna in a pouch, 1 steam mixed vegetable bag. Add safflower oil and the red wine vinegar as desired,

mix in a bowl and serve warm.

Dempsey's Resolution Fitness

Thursday, July 29, 2010

White Flour And Diabetes

 White flour is used in damn near everything we eat in the processed food world. It's in most of the bad carb type foods and many people still bake all sorts of stuff with it. White flour has been around for ages and everyone is familiar with it. But the issue with it is that it has long been linked to the rise in type-2 diabetes and nobody says anything about it. Type-2 diabetes has been on the rise for years while everyone sucks down more white flour. So what does white flour have to do with it all? It's actually not the flour itself but a chemical in the flour called alloxan.

How does alloxan cause diabetes? According to Dr. Hari Sharma's Freedom from Disease, the uric acid derivative initiates free radical damage to DNA in the beta cells of the pancreas, causing the cells to malfunction and die. When these beta cells fail to operate normally, they no longer produce enough insulin, or in other words, they cause one variety of adult-onset type 2 diabetes. Alloxan's harmful effects on the pancreas are so severe that the Textbook of Natural Medicine calls the chemical "a potent beta-cell toxin." However, even though the toxic effect of alloxan is common scientific knowledge in the research community, the FDA still allows companies to use it when processing foods we ingest.

Not everyone will get type-2 diabetes from eating white flour. But if you have a family history of diabetes and a predisposition towards it, then your odds of becoming diabetic are higher. There are numerous other causes of adult-onset type 2 diabetes. The strange thing that can't be overlooked is the wide spread use of white flour, the increased use of processed food containing white flour and the steady rise of adult-onset type 2 diabetes.

Of course, this also has something to do with the rise in obesity levels. As with any increase in sugar levels, the likelyhood of gaining bodyfat is huge. You don't see many skinny pre-diabetic or diabetic people although there are some. It just comes with the territory.
So what do you do? First, stop eating anything with white flour. If you must have flour based food, then use coconut flour, almond meal, flaxseed meal, pecan meal or if you have to - whole grain wheat flour. Anything but white flour. Or avoid the carbs type foods that require flour altogether.

If you are prediabetic or diabetic there are many natural things you can take to lower blood sugar. Check with your doctor before using anything naturally. Some common stuff that has been shown to lower blood sugar are garlic, onions, vitamin E, aloe vera and ginseng amongst many others.

Once again it comes down to eating right and staying away from the garbage in society. Lean proteins, good fats and fibrous carbs are all that you need to be lean and healthy.

So put down the white flour filled, super glazed golden donut and get tracking on good foods and your risks of being diabetic and obese will be dramatically less.

Dempsey's Resolution Fitness

Wednesday, July 28, 2010

Obesity -The Growing Threat

I just listened to a radio show on NPR this morning talking about the continuing trend in the rise of obesity numbers amongst adults and children. In 2007-2008, the prevalence of obesity was 32.2% among adult men and 35.5% among adult women. Obesity is a risk factor for a variety of chronic conditions including diabetes, hypertension, high cholesterol, stroke, heart disease, certain cancers, and arthritis. Higher grades of obesity are associated with excess mortality, primarily from cardiovascular disease, diabetes, and certain cancers. 

So with the whole universe turning into Jabba The Hut, the question remains-what is causing these ridiculous rises in obesity? The common answer: Everyone is eating too much. The common solution: Eat Less / Exercise More. Yeah, hold on, isn't that what they have been telling people for the last 30 years?? Yeah, it hasn't worked for the last 30 years and it damn sure isn't working today. Reason: Eating too much isn't the problem or the cause- Dumb Ass!! 

I deal with people who have weight issues - or in reality body composition issues. Your body weight is really relative to what it's composed of. People say they weigh too much. I say people are too fat. I could give a damn about how much you weigh. How much of that weight comes from blubber? If you don't know then you don't have a clue. So back to the issue of what is the cause. If I say people aren't eating too much- then what is it? There are alot of reasons actually. The environment, social brainwashing, chemical additives, preservatives and dangerous ingredients in food, the whole western diet and food related economy, social changes in behavior and the list goes on -but we can't forget my number one cause -people not eating enough of the right stuff at the right times. 

So if you fear turning into Jabba The Hut with a big 'ol Gut - come try my proven method. Learn how to eat the right stuff, at the right time, in the right amounts, while doing exercise that will actually help you enhance your performance and fit into your old jeans the healthy way. Just say no to the eat less/exercise more crowd and learn to do it the right way. Don't be one of the growing numbers on the obesity list. Become a member of my growing Bootcamp Tribe and workout amongst those who defy the mainstream evil ways. Begin the journey to lifelong health & fitness with those who shun mediocrity and demand excellence in their lives. Start today! 

Dempsey's Resolution Fitness   

Tuesday, July 27, 2010

Monday Night Madness With The House Bootcamp

I'm running out of parking space! Bootcampers at the house showed up in force for a monday night leg dominant workout that was bringing the heat. Everyone worked hard and did a great job. They did overhead walking lunges, tire flipping, tire plyo jumps and stone/sandbag squats followed by sprints. It was an awesome time.

Dempsey's Resolution Fitness 

Wednesday, July 21, 2010

JP Conquers The 79lb Kettlebells & Hits The Big Tire

Tonight, JP successfully cleaned and executed a squat to overhead press with the big 79lb kettlebells. He has been working at it for several weeks now and he did great. Then he went outside and tackled the new big tire and the 62lb kettlebell to finish the workout. Awesome job JP!


Dempsey's Resolution Fitness

Tuesday, July 20, 2010

Bigger Tires Rolling Into The Yard - It's Tire Flipping Time

Tonight Melanie brought the first installment of the big tires. She brought two decent size tires and is gonna bring some even bigger ones soon. Of course, that means it's tire flipping time. So I flipped the tires across the yard to try them out. These ones aren't too bad. Should be fun for the bootcampers. Melanie has already said that she knows she'll regret bringing the tires and I, of course, said "Yup- you sure will".


Dempsey's Resolution Fitness

Best Time Of Day Ever To Workout

I really do get asked this all the time:

"When is the BEST time to workout?"

Well, in reality, the best time truly is whenever you are actually going to do it.

Look, some people love to get their training in first thing in the morning.

Some love to go during their lunch hour.

And, of course, many people just wait until after work.

Hey, with some many people completely out of shape and unhealthy I'm happy whatever time you go and workout, so long as you actually go! ;-)

But many people are confused as to what and when they are supposed to eat based on when they get their workout in.

And they are also baffled as to when they should take their supplements.

You're in luck if you're one of the confused! My partners over at Prograde Nutrition have created this really simple chart that shows you examples of what you can eat and when, and it's all based on what time of day you workout.

Plus, it also shows good times to fit in your supplements for optimal results.

Even better is that they made a version for men and a version for women.

Check out the female version here:


Check out the male version here:

Yours in health,


Dempsey's Resolution Fitness

PS - And don't forget, Prograde has their BRAND NEW Branched Chain Amino Acids at 17% off this week ONLY. Stock up on those now at:

Monday, July 19, 2010

Prograde Coupon I've Been Telling You About

It's real simple, not only have my partner's over at Prograde released their Branched Chain Amino Acids today, they are selling them at 17% off to celebrate!

Now, please understand this special savings is only available until this Friday, July 23rd at 11:59pm EST.

Well, it may end even sooner if they sell out of their initial inventory of this powerful new product. And hey, as popular as Prograde is that's a VERY real possibility!

Yours in health,


Dempsey's Resolution Fitness

PS - Seriously, get on over to right NOW and get your order in before it's too late.

Why I Make You Do Crazy Stuff

Why I make you do crazy stuff: The Tabata Protocol--named after Izumi Tabata, Ph.D., a former researcher at Japan's National Institute of Fitness and Sports in Kanoya--is an interval routine developed by the head coach of the Japanese speed-skating team. (It's called a protocol because Tabata and his team took the speed-skating coach's workout and studied it to quantify just how effective it really was.) It maximizes aerobic and anaerobic conditioning in a short amount of time. It also causes long term calorie burn through EPOC. Your metabolism remains cranked for 12-36 hours or more.

Then we have the maximal strength training - I have people climb the ladder doing 1 rep of heavy weight until you reach your 1 rep max. Heavy resistance training produces more bang for the buck in terms of performance and lean muscle building in a shorter amount of time. This type of resistance training also causes increased metabolic effects and the release of natural anabolic hormones like testosterone, IGF-1 and HGH, which ramps up muscle building and fat burning.

Of course there is the targeted fat loss cardio which you do on the off days which combines HIIT and steady state cardio to maximize calorie and fat oxidation.

And finally there is the nutrition plan which keeps your metabolism high and keeps your body fueled so all the hard work you do burns fat and builds muscle. The nutrition plan also burns calories through the thermogenic effect of food (TEF).

This fat loss combo pack turns you into an anabolic muscle building, fat burning machine causing you to become lean, strong and fast in record time.

Intensity and the nutrition plan are the key ingredients!!! If your not in the 90% plus zone of exertion (what I call the RED ZONE), THE EFFECTS WILL NOT BE OPTIMAL. Meaning if you half ass your workouts and meal plan then you get half ass results.

There is no debate on whether it works or not - I have too many people over too many years that have and are currently doing amazing things on this program. The debate is: are you giving it your all, are you giving 100%. Only you can answer this. I can look at people and make fairly accurate assumptions and I'm usually on track. If you walk away from a tabata drill and feel a little tired but ok- you didn't do jack during the workout. You should crawl away seeking carbs and protein, knowing that you could not have done more. That's the difference between people who want it and get it and people who want it without doing the work and don't get it. And if you aren't willing to give it your all, you need to go to a Globo gym and take a step class.
That is that!

So if your ready to stop wasting your time and money, aimlessly wandering the halls of uselessness, then come on out to the house and try a free workout. You got nothing to lose but FAT!

Dempsey's Resolution Fitness

Sunday, July 18, 2010

Isn't It Time To Start Achieving Your Fitness Goals?

Here is another example of real results. Melanie has gone from a size 8 to a size 4 in less than four months with my bootcamp at the house. Her performance is through the roof and she looks awesome. She has been doing 4 killer workouts a week and working on the nutrition plan. Her efforts are paying off big time. Melanie has been working side by side with the Machine, Lenny, and we all know how awesome his results have been. Unbeatable, proven results, time after time. So if your ready to stop wasting your time and money doing stuff you know isn't working, come out to the house and give the night bootcamp a try for free. See if you like it and then you decide. Fair enough? Nothing to lose but fat. Give me a call to schedule your free session.

Join The Tribe as one of my Trainers

Become a Certified Personal Trainer through CSU's WITS Course and you can do your internship with me. In the near future, I will be looking to build an elite team of trainers to work for me running my bootcamps.


SATURDAYS — September 25 through October 30, 2010 from 9am-4pm

$539 (required textbook ($79.97) not included in cost)

To register visit http:// or call 706-507-8070

For course details contact W.I.T.S. at 888-330-9487 or visit

*30- hour internship, adult CPR & AED required before receiving your certification.

I don't have anything to do with the course other than the internship program.

If you have any questions, contact me and I'll fill you in on the details.

Dempsey's Resolution Fitness

Thursday, July 15, 2010

Awesome Immune System Boosting Article

Hey, it's Eric. I've got two quick updates for you today from my partners over at Prograde.

1) Yes, it's true, they are launching Prograde Branched Chain Amino Acids (BCAAs) next week! I'll be sure to let you know as soon as they're available because they're most likely going to sell out real fast!

2) Here's a really cool research based article on BCAAs and Immune System Boosting.



Dempsey's Resolution Fitness

PS - Oh, in case you missed this one on Tuesday. Here's another cool article on BCAAs and fat loss:

Overweight People Need To Eat More!

You know when you go to the doctor and he tells you that you could stand to lose some weight. After the initial urge to punch him in the face, you realize your "no shit, doc" attitude. After all you have already cut back your calories to 158 and your eating one small handful of organic, grown in outer space, brown rice a day. You have increased your activity by walking your dog briskly for 30 minutes every night. Your taking hoodia and 47 other detox formulas and you drink 17 gallons of some type of herbal water that has some green weeds and lemons in it. You spend most of the day in the bathroom and you've lost 589lbs in two weeks. Your weak, feel like death and basically want to die. It's a helluva diet and exercise plan.

So you have a breakdown. "Screw this!", you scream. You get the biggest bottle of wine you can find, a giant box of chocolate covered cherries, a good vampire romance book and you hit the tub covered in rose petals and glowing in candle light. The downward spiral continues. You manage to gain 600lbs back in the next month and your too fat to walk your dog. Your dog gets fat and dies from metabolic syndrome. Sound familiar? I hope not. So put down the razor blades and step away from the sleeping pills. There is hope. And it's simple. You have to eat right and workout hard. So let's go back to the eat part cause that's what whoops everyone's ass.

Back in the day, when I was a weight management/control NCO in the army, I used to have to do the quarterly weigh-in's, bodyfat testing and counseling/referrals for those who failed. This was just one of my additional duties on top of everything else. But the weird thing was every time I talked to the fat bodies, I asked them what they ate and most of them didn't eat much. They normally ate once or twice a day and one meal was a pizza and the other was a 12 pack of beer. Then everyone says ah ha! that's the problem yup sure is - let's cut back and do more exercise uh huh that's the ticket. Yet when they calculated their required daily calories they still came up way short. Now, I was the only one around at the time calculating calories, that I knew of. So I would put the fat bodies that were interested in my nutrition concept, on my plan while the rest went to a registered dietitian. Of course, I also ran the remedial physical training program in my unit for those who failed the army physical fitness test. Many of the fat bodies were in the remedial PT program as well - shocker. The majority of the people who followed my plan did much better than the ones who followed the dietitian's plan. What was the major difference? How much they ate each day was the big difference. So the concept was solidified early on in my army career with hard facts of real people making real progress.

Years later, the same fundamental concepts still apply to my current clients. In the last 4 years, I have still not met anyone who has been truly overeating and needed to cut back on their daily calorie intake. Just the opposite has been true. People who come to me overweight and out of shape normally have been eating the wrong stuff, a couple times a day and their total daily calorie intake has been low. Society permeates this problem because everyone tells you to cut back and exercise more. If your calorie intake is already too low and you cut back and exercise more, you can't win.

If you need to get lean and in shape, the first thing you should do is calculate your calorie requirements and then see where you are really at in relation to where you should be. Most people will be shocked at how far under they fall. Unless you are truly overeating, which I have not seen to date, don't cut back. Get yourself eating the right amount of the right stuff at the right times and then you will see positive and retainable results. If you want help in figuring all that out, let me know.

Dempsey's Resolution Fitness

Wednesday, July 7, 2010

Scandalous Reports About Protein Powders

As you know, I have partnered with Prograde Nutrition because I truly believe in their company.

So I'm not surprised at all to see them release this amazing report on what's really going on with Protein Powders these days.

Being that you're into fitness you've probably seen some of those crazy reports about protein powders being dangerous.

Well, I can't speak for all companies, but I can tell you:

1) Prograde has passed with flying colors.

2) Those reports in the media were entirely misleading.

3) Go to this page to find out the truth about the whole thing:

4) You'll also find a coupon code to save 10% on all Prograde products with protein. But that deal only lasts through Friday, so get a move on ;-)

Yours in health,

Dempsey's Resolution Fitness

PS - Seriously, you cannot miss this one. You need to be an educated consumer so you can make the best decision possible.

Monday, July 5, 2010

Heavy Metals Found In Protein Shakes: Should You Stop Drinking Them?

By Tom Venuto
Burn the Fat, Feed the Muscle

A recent investigation on protein drinks has been causing waves of concern or even alarm to ripple through the fitness and bodybuilding world. Supplement companies are up in arms and people are wondering whether they should stop drinking protein shakes after the magazine said they tested 15 protein drinks for heavy metals (arsenic, cadmium, lead and mercury) and 3 of them came up above the proposed safe limits…

“We purchased 15 protein powders and drinks mainly in the New York metro area or online and tested multiple samples of each for arsenic, cadmium, lead and mercury” said Consumer Reports.

“Concentrations in most products were relatively low,” continued the article, “but when taking into account the large serving size suggested, the number of micrograms per day for a few of the products was high compared with most others tested.”

Out of the 15 products tested, the following exceeded the U.S. Pharmocopeia (USP) suggested limits for safety:

EAS Myoplex Original Rich Dark Chocolate (ready to drink liquid): 16.9 arsenic, 5.1 cadmium
Muscle Milk chocolate powder: 12.2 arsenic, 5.6 cadmium, 13.5 lead, 0.7 mercury
Muscle Milk Vanilla Cream: 12.2 lead

* Amounts in micrograms

So, if you use protein drinks should you be worried? Should you stop drinking them? Well, it appears disconcerting that certain brands are high in these metals, but keep in mind that:

(1) Some people and organizations are questioning the choice of 3rd party lab used by Consumer reports, as well as the definitions for acceptable safe levels.
(2) These test results showed that that 12 out of 15 products were within safe limits even at high doses (or had zero heavy metals present), and

(3) Products which tested high were tested based on very large doses. Therefore, this might be a red flag only for very heavy users (three shakes a day or up to 8 scoops) of specific products (not protein powder in general)
Heavy metal contamination is a particular health concern for certain populations including infants, young growing children, women of childbearing age who plan to have kids soon, pregnant women, and nursing women.

However, I don’t believe this report is a reason for panic or giving up moderate use of protein supplements.

Due to all the publicity, I imagine that the few companies named will write rebuttals or responses, and if necessary, simply tighten up their quality control. Probably, the industry in general will start posting more information on their testing, safety and quality standards. Some companies have reassuringly already done so on their websites (which has probably boosted their sales, not hurt them).

I think this is mostly a non-issue.

Consumer Reports is a favorite publication for many people researching purchases of cars, electronics and appliances. They were probably well-intentioned in their protein article (although who knows what underlying biases might be there).

In the future, however, I’d like to see these types of tests performed under scientific scrutiny and get the results published in a peer reviewed journal. This way, we can review the test results, read about the experimental methods and get the evidence-based facts about protein requirements and contaminant safety standards, rather than depend on journalists whose usual job is comparing brands of toasters.

On a related note, the NSF has questioned the lab/testing methods used in this story:

NSF International cannot comment on the test results reported in the July 2010, Consumer Reports article on protein drinks. It omits critical information about the laboratory that performed the test and its accreditation qualifications. ISO 17025 accreditation is critical for any laboratory testing for heavy metals in dietary supplements and nutritional products. The article also omits the test methods used, analytical preparation, sample size, the basis of their risk assessment, detection limits, quality control data and instrumentation used for this report.

While it’s fine and good that this info was published, what really bothers me about the write up is that it seems their journalists are using these test results as ammo to attack the entire idea of taking protein supplements and eating a high protein diet.

“You don’t need extra protein” and “high protein diets damage your kidneys,” claim Consumer Reports. They also quote a dietitian who said the body can only utilize 5 to 9 grams of protein per hour. I’d like to see a research citation on that one!

They are clearly perpetuating some of the same stupid myths about protein that bodybuilders and strength athletes have had to debunk for years.

When mentioning how cadmium is toxic to the kidney, they added, “the way that high protein is bad for your kidneys.” That is false. A high protein diet (on par with what a strength athlete would reasonably consume), is not damaging to a healthy kidney.

High protein diets are contraindicated for patients who already have kidney disease and caution is warranted in certain populations where risk of sub-clinical kidney conditions may be present or where there is kidney disease predisposition. That’s not the same as saying eating a high protein diet causes kidney disease.

It’s quite true that there’s a “more is better” mentality among many muscle-seekers and protein supplement marketing often feeds right into that. The consumer may be told - via advertisement or editorial - to take protein drinks multiple times every day (better for sales than recommending occasional or light use only when needed, right?)

Protein marketing can sometimes border on the outrageous today - with all kinds of claims made for muscle gain, fat loss, enhanced performance and even anti-aging. The truth is, protein supplements are just food - powdered or liquid food - they’re NOT magic! A lot of muscle and fitness fanatics today depend way too much on supplements and not enough on whole, natural foods.

How many people actually drink 3 protein shakes a day, every day (21 a week)? I don’t know. No one in my circle does, and it’s not something I recommend. In my Burn the Fat, Feed the Muscle program, I recommend eating mostly whole food, eating a variety of foods and using protein shakes or powders as an occasional supplement for convenience or if you need a supplement to help you meet your optimum level of intake.

Personally, I use protein powder once a day in my oatmeal and I enjoy an occasional protein shake - you can make some pretty tasty smoothies if you add things like fruit, peanut butter, ice, etc. I don’t plan on stopping.

Some people are freaking out over this. I know the personality type: certain people will say, ‘No way, if there’s ANY heavy metal in any protein drinks I’m not taking them at all! Why take a chance?” Seems prudent, except that most of the protein drinks tested were well within safety limits and all were within limits with more moderate usage.

Besides, small exposure is inevitable anyway. What’s in the whole food you’re eating? If you pressed the issue, you could find some substance to gripe about - including heavy metals - in many of the foods you eat daily right now - yes, the so called “clean foods” - dairy products, fruits, vegetables, lean meats, fish, shellfish, etc.

(1) Too much of anything can be bad for you, so don’t go crazy with protein drinks or protein foods (or too much of any one type of food).
(2) Avoid diets that make you dependent on protein shakes or meal replacement supplements.
(3) Don’t believe everything you read in the mainstream media until you check out the real science for yourself.
(4) Use Consumer Reports when you want to know what car or camcorder to buy. Take their bodybuilding and sports nutrition info with a grain of salt.

Train hard and expect success!

Tom Venuto, author of
Burn The Fat Feed The Muscle
Founder & CEO of
Burn The Fat Inner Circle

Disclosure: I have no affiliations or associations of any kind with any protein or supplement companies.

About the Author:

Tom Venuto is the author of the #1 best seller, Burn the Fat, Feed the Muscle: Fat Burning Secrets of the World’s Best Bodybuilders and Fitness Models. Tom is a lifetime natural bodybuilder and fat loss expert who achieved an astonishing 3.7% body fat level without drugs or supplements. Discover how to increase your metabolism and burn stubborn body fat, find out which foods burn fat and which foods turn to fat, plus get a free fat loss report and mini course by visiting Tom's site at: Burn the Fat, Feed the Muscle