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Friday, December 31, 2010

5 Easy Breakfasts That Fight Belly Fat

If there's one really easy thing you can do to fight off the belly fat in 2011 it's this:

Eat a better breakfast. And to help you do just that my partners over at Prograde have listed out 5 super simple and delicious breakfast recipes. You're going to love them!

Check them out here:

Please be sure to let me know if you try them. Have a very safe, happy and healthy New Year!

Yours in health,

Dempsey's Resolution Fitness

PS - Don't forget, Prograde is having a HUGE sale right now on ALL their awesome products.
Just click this link below to discover how to save BIG:

Thursday, December 30, 2010

December 2010 Smith Bootcamp Results

The girls of the December bootcamp at Smith did a great job this month. Despite the holidays and crazy schedules, they were able to lose bodyfat, lose some inches, tone up and increase their health & fitness levels.  Their hard work paid off and the new habits and lifestyle changes that they instituted will pay off for a long time to come. Kick the new year off with a new YOU! Get lean, strong and fast sooner rather than later by enrolling in the next bootcamp. Next bootcamp at Smith starts on Jan 3rd at 0915am. 

There is also a new bootcamp starting at the house on Jan 3rd at 6am-7am in addition to the 7pm-8pm Women's Boxing / MMA fitness bootcamp. 

You can get rid of the bad habits and get in the best shape of your life by joining the tribe! Begin the journey to a new You in the new year. 

Great work Ladies!


Wednesday, December 29, 2010

3 Simple Guidelines For Effective New Year's Resolutions

Everyone always comes up with New Year's Resolutions. In relation to health / fitness, people make bold resolutions with often unattainable goals. Most people start and then rapidly drop off when they realize they won't be able to attain the goals they set for themselves. So, to make it more effective, keep it simple and abide by these 3 simple rules:

1. Set realistic goals for your resolutions - stuff that you can actually achieve in a reasonable amount of time.

2. Keep your resolutions list short - top 3-5.

3. Prioritize the list 1-3 or 1-5.

If you can do these three simple things, you have a much greater chance of actually accomplishing your goals.

Check out today's video on this topic:

Dempsey's Resolution Fitness

Monday, December 20, 2010

6 Week Rapid Fat Loss Program: Beta Testers Wanted

Program starts Monday, Jan 3rd. Looking for 15 people, who want / need to get in shape fast, to test a new Beta version of my fat loss fitness program. Participants will participate in a 6 week metabolic conditioning program designed to burn fat and tone muscle. Program will run 3 days a week for 6 weeks. Before and after pictures will be taken. Weekly weigh-in's, bodyfat composition assessments and waist/hip measurements will be taken to record progress. Nutrition coaching will be provided as well as a targeted fat loss cardio program to be done on the off days in between workouts. The 3 time a week workouts will be an hour in duration and be very intense. Workout times will be from 6am-7am EST M-W-F. Cost per person will only be $67.00 for the entire 6wk program to cover training expenses. You must be very serious about this and be willing to follow the program to the letter. I am looking for each person to achieve maximal results in 6 weeks to gauge the effectiveness of this new program. The person who achieves the greatest results in 6 weeks will win 3 months of fitness bootcamp training for free. All others will receive an unbeatable special discount offer for fitness bootcamp training. This is a limited offer so act now if you want in on this special program. All applicants will be screened and only the 15 best candidates will be selected. Email me at and tell me why you should be selected as one of the elite 15 beta testers.

Dempsey's Resolution Fitness

Tuesday, December 14, 2010

1 Unusual Fat Loss Accelerator

Have you ever heard of this stuff called astaxanthin?

It's a really, really potent nutrient that research has shown to help accelerate fat loss.
My partners over at Prograde have a really cool article about the stuff. Check it out at:

I also wanted to share with you that Prograde's new and improved EFA Icon contains 1.5 mg of astaxanthin.

Yeah, it's serious stuff. You'll know exactly what I mean after you read the article. It's research you really need to know about. Lucky for you - and me - Prograde is celebrating their new formula by putting EFA Icon on sale at 20% off! But please know that's their best selling product, so there's a good chance they'll run out during a sale like this. That means you need to get your order in NOW ;-)

Here's how to get your 20% off discount:


Dempsey's Resolution Fitness

Top 10 Disturbing Things I Still See In The Gym Everyday

As I walk around the gym everyday, I notice trendy things that a bunch of people do all of the time. It amazes me that in this day and age, there are so many outdated, ineffective, dangerous and down right ignorant things going on. So I will list the top 10 as I could go on for days about this.

1. The vinyl sweatsuits are still alive and well. Can you believe that people trying to get in shape still think this is a viable way to change their body composition?

2. People are still on the cardio machines moving slow and reading books. Are you kidding?

3. Putting all sorts of weight on a bar or machine and then doing partial reps thinking they are killing it with full ROM.

4. Everyone doing all sorts of arm curls and crunches - dang -national biceps and abs day!

5. Doing an hour on the treadmill, then an hour on the eliptical, then and hour on the stairmaster before going to do arm curls and crunches. How do people have like 2-4 hours a day to workout? Get a job!

6. Going to an aerobics class or two and then doing #4&5.

7. Using super light weight and doing a million reps for a zillion sets.

8. Holding weight plates or dumbbells and doing hundreds of fast side bends and back extensions.

9. Super poor form and technique across the board.

10. Taking advice from rogue so-called trainers on how to do 1-9.

Of course, the list could go on and on and I won't even start with the wanna- be crossfitters who are just plain scary and dangerous. It is crazy and when I offer someone advise on how to do it right, better or just safely -they tell me no thanks, they got this! Geez, your doctor and chiropractor will have this soon to fund their trip to the bahamas. And then there are the knuckleheads who think I am a poorly paid spotter and are dismayed when I tell them differently. Needless to say, it is very frustrating for me to watch this day in and day out. All I can do is help those who wish to be helped. There is a better way! Leave a comment and let me know what you think and what craziness you see in the gym. 

Dempsey's Resolution Fitness

Thursday, December 9, 2010

5 Simple Holiday Fat Loss Survival Tactics

With the holiday season here, it is easy to allow yourself to fall off the fat loss wagon and pack on the blubber. People travel, visit family, attend dinners and parties and get exposed to foods that they normally don't eat. But there is no need to back track just because of the holidays. It is not an excuse to throw all of your hard work out the window. So here are 5 easy things to do so that you minimize the damage and still enjoy yourself.

1. Have a Plan: Failure to plan is planning to fail. If you know your schedule, then you know what areas need more attention with your meal planning. Make a plan, get the food and prepare.

2. Bring food with you when you travel: It is so simple. Cooler, cooler bags, tupperware, ziploc bags-you get the idea. Instead of fast foods during a trip, reach into your cooler or bag and pull out some jerky, nuts and fruit. Have ample water and a good beverage like green tea available. Eat frequently and stay hydrated.

3. Control The Macronutrient Ratio: If you are at a family member's or friend's house for an xmas dinner type event, control the macronutrient ratio of protein, fat and carbs on your plate. You can still have what you like, just eat it in the right amounts. Example - Ham or turkey, greenbean casserole, hot rolls and mixed nuts. Say this is what is served, have a lot of the ham or turkey, eat a bunch or nuts and then have a roll and a little  greenbean casserole and small dessert and you would be fine. The proteins and fats lower the glycemic index and damage caused by the carbs so lots of proteins and good fats and a little bit of the tasty carbs.

4. Continue to eat frequently: Keep your metabolism high by eating a little a lot. Don't allow yourself to go for hours without food and then become a hypoglycemic starving beast. Always hit the protein first.

5. Don't drink your calorie intake for the day: High sugar drinks are deadly to your body fat levels. Watch the eggnog, alcohol, lattes, juice and soda. A little is ok -alot puts you back in the fat body zone. 

Of course, you need to squeeze in workouts when you can. One round of a bodyweight tabata drill or stair sprints can help keep the metabolic furnace going - you can spare at least 5-10 minutes to knock out a high intensity drill.  Yes, that is much better than nothing - don't slack.

Most of all-enjoy yourself and be smart. Don't stress about it. One meal doesn't ruin a day, one day doesn't ruin a week. Consistency is the key. If you slip, get back on track. By applying these principles to your holiday season, you can have fun, eat some tasty stuff and still be a lean fit ninja.

Dempsey's Resolution Fitness