My Recommended High Quality Nutrition Supplements

Monday, December 26, 2011

Calculate Your Lean Body Mass and Fat Mass

If you want to lose weight, at least know how much you really need to lose. Try this formula and see how many pounds of fat need to go.

Dempsey's Resolution Fitness

Prograde Day After Xmas Sale

In honor of New Year's Resolutions, we are putting our WHOLE STORE on sale.

Customers can enjoy taking an additional 15% off their FAVORITE Prograde Products.

What a perfect time to stock up on Progade Products.

Check out the big sale here.

Dempsey's Resolution Fitness

Tuesday, December 20, 2011

Losing Weight Is Cool And Healthy Right? = WRONG

You know everyone still talks about weight loss like its cool and not a money scamming deadly rip off. When was the last time you heard some person say "Yo Adrian, I want to throw 20lbs of fluid and muscle out the window to make the scale go down"? Your weightloss needs to come from Fat, not lean body mass. There is nothing healthy about losing lean body mass to make the scale go down. And if you don't know what you are losing, odds are that it's mostly lean body mass. I check numbers every week for a bunch of people and there are patterns that you see over the years. 99% of the time, when a client loses weight (more than 2lbs), their bodyfat % goes up and their performance goes down. Why? Because bodyweight correlates with lean body mass, not to body fat. The only normal way that you can make the scale go down dramatically is to suffer a loss of lean body mass. Sure you may lose some body fat but the ratio is huge on the LBM side.

Can you lose weight and maintain lean body mass? Can it be done? Yes! But it is super hard and requires massive effort in calculating your calorie intake vs expenditure. You have to eat super right and exercise in the exact right amount. There have been studies where people went as low as 800 calories a day with a high protein, medium fat, low carb plan and lost big weight and maintained their lean body mass. Most people can't achieve that level due to a thing called life - professional bodybuilders and fitness competitors do it and they are counting grams, timing meals, doing specific cardio and workouts for exact times at certain intensity levels -all tracked in their journals and monitored by their trainers. Do you have time for that - hell no!

So what can you do? You can lose bodyfat, inches and sizes while maintaining or gaining lean body mass, improve your fitness level and change how you look and feel without worrying about the scale. It is not relevant in anything I just mentioned. I have people do it everyday and have for years now. What about the scale? - Who cares - it's in your head. If you could look like the person you want to look like in your mind but the scale wouldn't match your number would you care? -Answer should be hell No!  

Weight loss without fat loss is unhealthy, amateur and can be deadly. Beware of any doctor, dietitian, health, wellness or fitness person who preaches only weightloss. Odds are they have no clue, wouldn't know how to burn fat and are all about the money. Burn fat and build muscle - you might live a little longer.

Stay Off The Scale!


Sunday, December 18, 2011

Get Sexy & Slim This Year With These Great Programs

Hi Everyone,
Here are the three New Year's Specials that I am running in Jan 2012.

Old clients who want to start back up,
can do so for only $10 bucks in Jan 2012 only.

For new Clients, 21 days to kickstart your new year and new you.
Bring a buddy and split the cost!

One year at $49 a month is a steal. Prepay and get $1800 in savings!
This one is offered to everyone = new, former and current clients.

Don't pass these offers up. Pick one and Enroll now!

Dempsey's Resolution Fitness

Thursday, December 15, 2011

Vote on the new T-Shirt Designs.

Ok taking votes on new T-shirt designs. We have a grey and black. Initial photo has a typo in fitness but that will be fixed. Let me know what you think - grey, black, both or none. Leave a comment and let me know what you think. Thanks.


Dempsey's Resolution Fitness

Tuesday, December 13, 2011

20% Off Sale On A Brand New Inflammation Fighter

20% off sale on the launch of Prograde Genesis -an amazing greens powder full of anti-oxidants, vitamins and minerals. A great inflammation fighter!
Read more about inflammation and why you need to be concerned:

Ways To Stop The Silent Killer From Striking

Dempsey's Resolution Fitness

Monday, December 12, 2011

Former Clients Reup In Jan 12 For 10 Bucks

Old clients can come back to bootcamp in Jan 2012 for only 10 bucks.


Inflammation: The Silent Killer and Obesity

Inflammation is part of the complex biological response of vascular tissues to harmful stimuli, such as pathogens, damaged cells, or irritants. Inflammation is a protective attempt by the organism to remove the injurious stimuli and to initiate the healing process.

Acute inflammation is characterized by the redness, heat, swelling, and pain that is the immune system’s normal response to infection or injury. Immune cells congregate at the site so that they can overwhelm and dispose of infectious organisms or debris from injury. Thus healing takes place. But there is another kind of inflammation which is chronic and "systemic." It’s been the topic of many studies and discussion lately. This is the kind that you can't see but it is there lurking and destroying from within.

Although it is not proven that inflammation causes cardiovascular disease, inflammation is common for heart disease and stroke patients and is thought to be a sign or atherogenic response. It’s important to know what inflammation is and what it can do to your heart.
One inflammation-blood pressure study indicates that a person’s current level of C-reactive protein (CRP) – a key player in inflammation – can indicate future high blood pressure development. In fact, the study’s researchers suggest high blood pressure may be an inflammatory disorder.
The worldwide prevalence of obesity and related metabolic disorders is rising rapidly, increasing the burden on our healthcare system. Obesity is often accompanied by excess fat storage in tissues other than adipose tissue, including liver and skeletal muscle, which may lead to local insulin resistance and may stimulate inflammation. In addition, obesity changes the composition of adipose tissue, leading to changes in protein production and secretion. Some of these secreted proteins, including several proinflammatory mediators, may be produced by macrophages resident in the adipose tissue. The changes in inflammatory status of adipose tissue and liver with obesity feed a growing recognition that obesity represents a state of chronic low-level inflammation.

Obesity is closely linked to fat storage in liver and is nowadays considered as a major risk factor for the development of fatty liver diseases. The incidence of nonalcoholic fatty liver disorders (NAFLDs) and obesity are therefore intimately linked. It has been estimated that about 75% of obese subjects have NAFLD while 20% develop fatty liver disease with inflammation.

The amount of fat stored in liver is determined by the balance between fatty acid uptake, endogenous fatty acid synthesis, triglyceride synthesis, fatty acid oxidation, and triglyceride export. Changes in any of these parameters can affect the amount of fat stored in liver.

The excessive fat accumulation in adipose tissue, liver, and other organs strongly predisposes to the development of metabolic changes that increase overall morbidity risk. The metabolic abnormalities that often accompany obesity include hypertension, impaired glucose tolerance, insulin resistance leading to hyperinsulinemia, and dyslipidemia. Collectively, these abnormalities have been clustered into the metabolic syndrome.

Individuals that are diagnosed with metabolic syndrome have a significantly increased risk of developing cardiovascular disease (CVD) and type II diabetes. Observations have led to the view that obesity is a state of chronic low-grade inflammation that is initiated by morphological changes in the adipose tissue.

Obesity represents a major health threat. By targeting the inflammatory component, the progression of obesity towards insulin resistance and CVD might be slowed down.

So what can you do to fight inflammation and obesity? Big key items are a healthy lifestyle, regular fitness plan and good nutrition. You can also make sure that you take in good doses of anti-oxidants as part of your nutrition plan.

Antioxidants neutralize free radicals. In the last decade, scientists have proven that some antioxidants have anti-inflammatory properties. In addition to scavenging free radicals, there are antioxidants that actually block inflammation. The antioxidant effect (the blocking of certain oxidizing proteins) lowers the activation of inflammatory signals. Scientists have also found that combinations of certain antioxidants have greater effect than single antioxidants on certain types of inflammation.

Some key anti-oxidants and helpers are vitamin E, coenzyme Q10, lipoic acid, L-Carnitine, zinc, and magnesium amongst many others.

The best sources of antioxidants are vegetables, fruits, tea and wine. It is a good idea to get your antioxidants from a variety of sources. The more colorful your natural foods the better - yellow, orange, green, red, brown and blue-purple plant foods provide a variety of antioxidants, and the more brightly colored, the richer the food is in anti-oxidants. Foods are considered to be the preferred way of boosting antioxidant levels because they're thought to contain a wide array of antioxidant substances. Many of the them are also high in vitamins, minerals and fiber.

Some rich sources of antioxidants include (USDA Top 20): 
Small red bean (dried)
Wild blueberry
Red kidney bean (dried)
Pinto bean
Blueberry (cultivated)
Artichoke (cooked hearts)
Red delicious apple
Granny Smith apple
Sweet cherry
Black plum
Russet potato
Black bean (dried)
Gala apple

So if your worried about where you stand with inflammation, consult your doctor for appropriate testing. Otherwise, work on your lifestyle, bad habits, fitness and nutrition and you'll be on your way to a much healthier day!


Dempsey's Resolution Fitness

Friday, December 9, 2011

Looking For That Special Gift For A Certain Person?

Give the gift of Health this holiday season. Get three $199 gift certificates ($597 value) for one low price of $97 for all 3. To be used with new clients. Can be applied to fitness bootcamp or personal training. Perfect gift for the "hard to buy for" person or the person who needs a push to get healthy and fit. Message me if you are interested. Hurry while supplies last - only 25 available.

Dempsey's Resolution Fitness

Wednesday, November 30, 2011

Evil Hormones That Hamper Your Fat Loss Progress

Your body has hormones that do all sorts of things both good and bad. Usually the bad things occur when the hormone levels are out of balance. Your lifestyle, exercise and nutrition plan, water intake, stress levels and amount of sleep all play huge roles in balancing your hormone levels and in turn your progress towards the sexy ninja body that you desire.
You can go on forever about hormones, what they do and so on. This is just to give you an overview and an idea of the complexity of the fat loss battle. Let’s go over some of the heavy hitting hormones and what they do.

Insulin: is a storage hormone released in response to eating with carbohydrates having the largest impact on insulin secretion, protein having the second greatest and fat having little to no impact on insulin secretion. Insulin sensitivity refers to how well or poorly the body responds to the hormone insulin. Individuals who are insulin resistant tend to have higher baseline insulin levels because the body is releasing more in response to try and overcome the resistance. Insulin lowers sugar levels to a normal state – when everything works right. If there is resistance then more insulin is released and the more insulin in your system leads to more fat storage.
Ghrelin: Your stomach makes ghrelin when it’s empty. Just like leptin, ghrelin goes into the blood, crosses the blood-brain barrier, and ends up at your hypothalamus, where it tells you you’re hungry. Ghrelin is high before you eat and low after you eat.

Adiponectin: is a hormone exclusively secreted by body fat. It curbs appetite and sparks the burning of fat, as does leptin. But unlike leptin, chronically overweight people don’t suffer from resistance to the hormone. They have an outright deficiency. Adiponectin helps muscle cells burn fuel for energy more effectively. It acts as a kind of super-charger for maintaining strong and active muscles when stored energy reserves are low. When fat stores drop, adiponectin rises, helping muscle cells take up more sugar from the blood and also enabling them to burn fat more thoroughly as fuel. As fat stores increase, adiponectin levels drop and the burning of fat as fuel actually becomes less complete. Increasing your levels of adiponectin may suppress type 2 diabetes. It tells your body to burn calories instead of saving them as fat and also has a powerful insulin lowering response.

Leptin: is made by adipose tissue (fat) and is secreted into the circulatory system, where it travels to the hypothalamus. Leptin tells the hypothalamus that we have enough fat, so we can eat less or stop eating. Levels decrease with body fat loss.
Cortisol: is a hormone produced by your adrenal glands. It falls into a category of hormones known as “glucocorticoids”, referring to their ability to increase blood glucose levels. Cortisol is the primary glucocorticoid. Your body produces cortisol in response to stress, physical, mental or emotional. This can include extremely low calorie diets, intense training, high volume training, lack of quality sleep as well as common daily stresses such as job pressures, fights with your spouse or being caught in a traffic jam. Trauma, injury and surgery are also major stressors to the body. Faced with a “life or death” situation, cortisol increases the flow of glucose (as well as protein and fat) out of your tissues and into the bloodstream in order to increase energy and physical readiness to handle the stressful situation or threat. Cortisol is catabolic and elevated cortisol levels can cause the loss of muscle tissue by facilitating the process of converting lean tissue into glucose. An excess of cortisol can also lead to a decrease in insulin sensitivity, increased insulin resistance, reduced kidney function, hypertension, suppressed immune function, reduced growth hormone levels, and reduced connective tissue strength. By itself, cortisol doesn’t make you fat but it’s a contributing factor.

 There are many hormones in our bodies, which in the proper amounts, maintain good health, but in excess or in deficiency, contribute to health problems. So the bottom line is that your lifestyle, fitness and nutrition plan directly impact your hormone levels. If you workout and eat right while maintaining a healthy lifestyle, your hormone levels will be good and everything should function properly. Once you throw a wrench into that concept, there are a thousand variable changes that can occur, most of which aren’t good and lead to obesity and disease. Workout hard, eat your food, burn fat and build muscle – and you will be a sexy ninja with stable hormone levels.

Dempsey’s Resolution Fitness

Monday, November 28, 2011

Get SEXY for Santa

A bunch of ladies have been talking to me about upcoming social events that require them to dress up in formal attire. So I decided to offer a special to help all the ladies who need to get into that dress in the next few weeks. Only 10 spots on this one. Let me know if you want in.


Friday, November 25, 2011

The Meal Movement: Amy's Testimonial


This is the real deal recommended by top trainers around the world to their clients. Meal planning, grocery lists, shopping, driving, unloading, preparing, transporting is sometimes just too much for busy people. So they go without and suffer the fat and out of shape consequences of not eating right. What if you could order real healthy food online and have a month's worth of meals shipped to your door. Unlike other meal shipment programs, these meals are real healthy frozen food that you picked off the menu.

One 28 Day Supply will contain up to 55lbs worth of food… No other meal delivery program on the planet comes close. Nutrisystem®: 25lbs / Medifast®: 17lbs. The food tastes great, is all-natural and you will love it.

These meals DO NOT include processed fillers like noodles, pastas, white rice, potatoes or preservatives. There are 3 plans which you may order. The foods are natural products: meats, vegetables, natural dairy and select nuts… and these meals are not TV dinners. You order individually bagged meats and vegetables to create your lunches & dinners.

Check out the Meal Movement
 Great healthy foods, shipped to your door. Being too busy is no longer an excuse not to eat right.

Dempsey's Resolution Fitness

Saturday, November 19, 2011

Holiday Fat Blaster Special


For new and returning clients.
Enroll now for up to 65 fat blasting bootcamp workouts that will cover you through thanksgiving to new years. You can attend as many workouts per week as you like - up to 13 a week.

And there are no excuses!

I’m so busy right now getting ready for the holidays.
I’m going on vacation.
I’m going to have to miss workouts so I’ll just start after Jan 1st.
I’m spending a lot on gifts and stuff so my budget is tight right now.

This special covers them all - dirt cheap, flexible schedule, max workout opportunities and it covers from now until new years so even if you miss a few days you can workout right up until you leave and start back up as soon as you get back.

While everyone else is packing on the fat this holiday season, they will be asking you your secret for staying lean through the holidays. Time is wasting. Enroll Now!

Dempsey's Resolution Fitness

Friday, November 18, 2011

Recipes: Lemon Tart With Chestnut Pastry

Check out this tasty recipe for Lemon Tart With Chestnut Pastry. All natural ingredients for a good tasting treat.

Dempsey's Resolution Fitness

Tuesday, November 15, 2011

Cardio Is Cardio Right? One Size Fits All? Hell No!

Around the Fort Benning Area, we live in a brain washed cardio heavy area. The Army is a cardio based organization, although I disagree with that concept, it is what it is. So we are inundated with cardio and endurance events touting everything from stellar fitness to weight loss miracles. And the extremes are in there also. Walks in the park with your baby to marathon and triathlon training will all get you in the best shape of your life. Well I'm here to tell you - No it won't.

Does cardio have many benefits -of course. But what I'm talking about is using the wrong type of cardio for a certain goal. I train people in primarily two realms of fitness goals - body composition and performance enhancement. The cardio portion of the training has overlaps but by in large- they are very different.

A soldier who has to pass the ranger 5 mile run and improve his 2 mile run time will train differently than the girl who wants to get lean and toned for her beach body. But many will tell you that you can do both at the same time. There is a limited overlap here, where that is a tiny percent true but not so much.

So the bottom line is that if you have a specific fitness goal, then the cardio portion of your training program has to be tailored to meet your needs.

I see people everyday doing the old classics - wearing the vinyl / plastic sweat tops, reading a book while going slow for hours, watching their heart rate monitor for their heart rate and calorie count, using different time splits and paces, and now of course you have to have 5 finger shoes, barefoot or one of the new barefoot style shoes. And you have to use the ninja Mayan Indian running method or the pose method -barefoot over hot coals with the new hybrid sweat recycling cooling system clothing -cause that's all that works and it's what the kool kids do.

I remember when I used to do my weekly 10 mile run, wearing an old school flak vest. I didn't run barefoot and I didn't have a new hybrid alien shirt or shoe. I didn't train for the half marathon that I ran in Hawaii, we just did it for PT one day. Mentality is a big part of the training. Easy doesn't work regardless of your goal.

Remember to work on your stride and rotate your shoes every 3-6 months. Train for your goal using the correct training method. The couch to 5k program is not a fat loss program, it's designed to help you run a 5k. It has limited value for anything else. Targeted fat loss cardio and metabolic conditioning training on the other hand, will work on your body composition, improve your cardio health and increase your run times and endurance. So choose your cardio program wisely.

And cross training is important regardless of your cardio goal or method. Mobility, flexibility, balance, stride, strength and conditioning combined with nutrition must be addressed with any program.

Run hard and smart and be safe on the road!

Dempsey's Resolution Fitness

Tuesday, November 8, 2011

Wrist Wraps And Grip Strength - What's The Deal?

You see a bunch of people in the gym using all sorts of wrist wraps when they lift weights. It allows you to lift heaviers weights which is always cool. But the issue is that depending on the type of training that you are doing, wrist wraps are good and bad. If you are bodybuilding and you are working on say back for example, wrist wraps allow you to get in heavier work on lat pulldowns, seated rows, chinups, and any barbell/dumbbell work. To get more intense work from the targeted muscle is the goal and wrist wraps allow you to do that.

But if you are doing general physical preparedness training or total body functional training, wrist wraps are not good. The wrist wraps prevent you from developing wrist/forearm and grip strength. I don't recommend using wrist wraps at all unless you are doing a specific type of training where it can be a benefit like bodybuilding. Everything I train clients with uses core and grip / forearm strength. A heavy sandbag has no handles or straps and is very hard to pick up. It makes you work your forearm and grip strength with every rep. Ultimately, your grip strength dictates how much weight you will be able to lift. It is the weak point especially with females. By not using any straps or wrist wraps, you must work those weak muscles and they will get stronger and be able to allow you to execute functional movements with greater weight.

So when I make you lift odd objects with no pretty handles and your forearms get smoked, you are doing the right thing. It is intentional. Not only will your forearms and wrists get stronger, your grip strength will increase and you will be able to lift heavier things. Then one day, when your out and about and something happens, you will be able to pickup or move an object without the fear of your grip failing you.

Practice grip strength drills by picking up odd objects and heavy kettlebells, barbells and dumbbells. Work on squeezing the object or crushing the weight bars. In time, you will notice the improved performance as your grip strength improves. In addition to traditional barbell / dumbbell wrist curls you should use a variety of odd objects like sandbags, rocks / stones, sledgehammer, rope and crushing tools like weight plates, pliable balls, grip squeezers and anything heavy you can pick up with one hand.  Train grip work specifically at least once a week.

Combined with the rest of the program like bench press and deadlifts, your grip strength will improve and your personal record will go up. So make grip strength part of your weekly plan and it will benefit you ten-fold.

Dempsey's Resolution Fitness   

Sunday, November 6, 2011

Veteran's Day Special

Veteran's Day Special: For new and returning clients. All fitness levels welcome. Enroll now before Friday and receive unlimited bootcamp until Thanksgiving for $67. Can't beat this deal!


Saturday, November 5, 2011

Radiation And Your Food: Should You Be Concerned?

So with all the different food hazards out there, here is one more way that you are being poisoned. This is the symbol for irradiated food. Yes it's USDA and FDA approved. If you see this on the label, put it back and find a food that doesn't have it. Blasting your food with radiation is claimed to be a safe and effective way to keep your foods from being contaminated. Are you kidding me?

Irradiation was approved by the U.S. Food and Drug Administration (FDA) in 1963, and today is used on more than 40 food products dispersed throughout 37 countries.

Are There Health Risks to Eating Irradiated Food?

The FDA claims, "Irradiation is an important food safety tool in fighting foodborne illness," noting that the sources and amounts of radiation applied to foods are not strong enough to cause the food to become radioactive. They also state that "food irradiation does not significantly change the nutrient content, flavor, or texture of food." However, as Sayer Ji, found of, states:
"The FDA presently supports and actively promotes the use of Cobalt-60 culled from Nuclear Reactors as a form of "electronic pasteurization" on all domestically produced conventional food.
The use of euphemisms like "food additive" and "pasteurization" to describe the process of blasting food with high levels of gamma-radiation cannot obviate the fact that the very same death-rays generated by thermonuclear warfare to destroy life are now being applied to food to "make it safer" …
This is not a hypochondriac's rantings, as we aren't talking here about small amounts of radiation. The level of gamma-radiation used starts at 1KiloGray (equivalent to 16,700,000 chest x-rays or 333 times a human lethal dose) and goes all the way up to 30KiloGray (500,000,000 chest x-rays or 10,000 times a human lethal dose)."
As you might suspect, exposing food to the equivalent of hundreds of millions of x-rays does not appear to be an innocuous act. Alternatively, evidence to date suggests it may be having a detrimental effect on the health of those who consume it.
It never ceases to amaze me to what lengths the food industry and government will go to in order to make another billion at our expense. Of course blasting your food with radiation, gamma rays and xrays are not safe. So educate yourself, read your labels and make healthy choices. Live long and prosper!

For more info go here:

Dempsey's Resolution Fitness

Monday, October 31, 2011

Holiday Survival Series Part 1: Halloween

Happy Halloween! This is a time of trick or treating, parties, sweets, candy and loads of sugar. With it brings massive calorie intake from carbs and massive increases to your belly, hips, butt and thighs. Plus a huge setback in your fitness and nutrition plan. But it doesn’t have to be like that.

With some self control and a few tweaks to the norm, you can enjoy the Halloween time without the damage to your hip bone area. Here are some simple tips to ward off blowing up like a balloon.

Manage your sugar and carb intake. Plan for some sweets.

Don’t drink your calories away with loads of carbs/sugar. Drink lots of water.

Keep your intake of protein high, fat intake medium and your carbs low when not exercising.

When you eat your carbs/sugar –keep it under control and make sure you eat protein and fat with it to lower the glycemic index of the carbs/sugar.

Try to exercise and at least walk a lot. Don’t be sedentary with lots of carb intake.

Moderation is the key – Give in to cravings only enough to make it go away unless you need to go cold turkey.

Try to have fun while maintaining control. Enjoy yourself without destroying your waistline.

Check out this article for some more tips.

Reminder that today is the last day for the 14 day Halloween Special Enrollment. Signup now!

Have a safe and happy Halloween!


Thursday, October 27, 2011

Cooking For The Whole Family

Many of the personal training and bootcamp ladies that I train, frequently ask me about what to do about cooking for the whole family.

When you start a new nutrition plan and your family isn't on that plan, there can be some ruffled feathers about what's going on at the dinner table. But it really doesn't have to be that way. Most of the time you can prepare meals that the whole family will like, without causing turmoil and wiping out your nutrition efforts.

When you prepare a good meal, the easy fix is for you to simply adjust the macronutrient ratio of your plate regardless of what other family members are doing. Of course you want to encourage your family to follow your lead but you have to deal with people on a case by case basis.

Normally the big issue is dealing with the starchy carbs like the mashed potatoes and gravy or the mac-n-cheese and cornbread type situations. The normal problem is that people eat a ton of mashed potatoes and gravy and a little meat and too few vegetables. You can fix your plate with a meal like this by simply having mostly meat and vegetables and going easy - (real easy) on the mashed potatoes.

Whether or not you can wean your family off the starches and put more veggies in there will be your challenge. But you do have control of your plate and fork. So eat more the the good stuff and less of the starchy stuff and that will be a big step forward in maintaining sanity at the dinner table. The rest of it will have to come with time and perseverance.

Dempsey's Resolution Fitness

Sunday, October 23, 2011

Halloween Special: 14 Day Fat Furnace Program

Halloween Special for New Clients and Old returning clients. 14 Day Fat Furnace Program. Enroll by Oct 31st. Special starts on Nov 1st. No buddy deals.

Targeted fat loss cardio program, nutrition handout & coaching, 14 days of meal plans, access to additional meal plans and recipes, all Included with program.

Hours are M-W-F 6am and noon and M-T-W-T 7PM-8PM, You get offered 10 workouts a week. -for two weeks. You can attend any or all of the workouts depending on your schedule.

Fat Furnace program is 100.00+ value and you get it for $49. Enroll now! Only accepting first 12 people.

Current clients: Get a friend to enroll in this program and you get 50% off your monthly rate per person. 2 people =free month.

Dempsey's Resolution Fitness

Saturday, October 22, 2011

Sexy Slim Down Program Progress Report

Sexy Slim Down Program 1 week progress report

Amy lost 6.5% body fat, gained 2.5lbs of lean body mass and lost ½ in from her hips.

Lisa lost 8.4% body fat, lost 2.5lbs and lost an amazing 4in from her waist

Carole lost 2.1% body fat and 2lbs

Morgan lost an astonishing 11.9% body fat, gained 4.5lbs of lean body mass and
lost ¾ in  from her waist.

Kim R. lost 2.2% body fat and 1lb

Melissa lost 3.3% body fat, 1 ½ in from her waist and gained 1lb of lean body mass

Crystal lost 3.4% body fat and 1.5lbs

Diani lost 1.9% body fat

Heather lost 2.1% body fat, 1lb and 1 ¾ in from her waist

Nicole lost 4.6% body fat

Other client achievements:
Angie (personal training client) lost 6.4% body fat, gained 1lb of lean body mass and lost ¼ inch off of her waist in 1 week.

Tetriana (personal training client) was the third woman to receive the Iron Woman Award for joining the 3 women's strength clubs: 125lb bench press club, double 45lb kettlebell clean & squat to overhead press club and the 200lb barbell deadlift club.
Awesome Job Everyone! I'm proud of you all! Keep up the great work.

Thursday, October 20, 2011

Are Your Plastics Making You Fat?

In the quest to be healthy, you don't have to look far to be challenged. Your government and society has placed land mines in front of you to ensure that being healthy and fit is a continuous and deadly cat and mouse game where win or lose, you pay either way.

Freakin plastics are poisonous and everywhere you look, we use these poison carriers for damn near everything we do. Food and drinks especially - cool, they put the poison in the stuff you stick in your mouth. Even the plastic linings / lids on canned foods and drinks with metal, aluminum or glass containers - you are still hosed.

So bottom line, start cutting back / out number 3,6,7 plastics immediately. Second if you use that stuff keep it away from high heat ,including sunlight, that causes the quicker leeching of the poisons into the contents.

"There is clear, credible evidence in the growing number of scientific studies that link bisphenol A to the very health effects we see on the rise today," according to Christopher Gavigan, executive director of Healthy Child, Healthy World.

What do these plastic poisons do to you? The toxins including Bisphenol A are linked to man boobs, low sperm counts, obesity, estrogen related disorders and neural and behavioral problems in children to name a few.

Number 3 Plastics found in: Cooking oil bottles, clear food packaging may release toxic breakdown products (including pthalates) into food and drinks.

Number 6 plastics are your Styrofoam type products. Plates, cups, egg cartons, carry out trays etc.. and can release potentially toxic breakdown products (including styrene).

Number 7 Plastics Found in: Baby bottles, three- and five-gallon water bottles, certain food containers. The ones to worry about are the hard polycarbonate varieties, as found in various drinking containers (like Nalgene bottles - dammit I love those bottles) and rigid plastic baby bottles. Studies have shown polycarbonate can leach bisphenol A, a potential hormone disruptor, into liquids. No level of bisphenol A exposure is known to be truly safe, and in August a government panel expressed 'some concern' that the ingredient causes neural and behavioral problems in children.

Play it safe and swap out those hard plastic baby and water bottles for number 1, 5 or corn-based plastics, aluminum, or even shatter-resistant glass?

Read more:

Dempsey's Resolution Fitness

Saturday, October 15, 2011

Last Chance For The 16 Day Sexy Slim Down Program

The 16 day sexy slim down program starts on Monday, 17 OCT 11 at my Columbus studio. You can attend the 6am, 12 noon or 7pm classes. Spots are filling fast. Only $67 or $33.50 if you bring a friend. You will have access to 24 workouts in 16 days and a targeted fat loss cardio program and nutrition program are included. You can expect up to a 3-5 % bodyfat loss and up to a couple pants sizes to go down if you follow the program. Call me at the the number listed above to enroll before Monday.


Thursday, October 6, 2011

Meal of the Week: Rocking the Crock Pot again!

Chicken breasts, broccoli, diced peppers, onions and tomatoes, covered in shredded cheese and olive oil. Man, it was good.

Dempsey's Resolution Fitness

Are You Eating Wood?

You know it never ceases to amaze me at what lengths the evil vermin of the earth will go to, in order to make money. So in addition to all of the genetically modified, artificial, unhealthy and downright poisonous stuff that people eat ,called processed foods, now they have added wood to the mix. Yes wood! It comes in different shapes and sizes and it's called many names but when you cut through the BS it is freakin wood! The cellulose used in many foods is processed powder or pulp from virgin wood.

Fortunately this wood that you are eating in damn near every processed food is not toxic( for a change ) so the one useless thing in your meal won't kill you. The big companies are saving over 30% by dumping sawdust in your chow ( not literally ). And it adds to the shelf life - ever put a pine board on the shelf and see how long it takes for it to go bad??

In some cases they have used the wood cellulose in place of the bleached white flour and trans fats for emulsifiers and it actually makes the food less toxic but still useless. So you either have poison or wood in your food .  How cool is that?? I recommend getting some fresh stuff that resembles organic real food and shy away from the cartons and packages of rat poison and sawdust.  Eat well!!

Learn more:

Dempsey's Resolution Fitness

Saturday, September 24, 2011

Can Green Tea Improve Blood Sugar Control?

Can Green Tea Improve Blood Sugar Control?

Some say that green tea with all of it's anitoxident effects can also help control blood sugar. Find out if that's the case here.

How Does Sleep Deprivation Affect Your Quick Weight Loss?

Can sleep really impact your body fat?? Check it out

Dempsey's Resolution Fitness

Tuesday, September 20, 2011

Do You Like Working Out Hard? Intensity Revisited

People perceive things in very different ways. In the fitness world, people have different views of what a hard workout is. One of the very first things that I do with new bootcampers and clients is to teach them what intensity is all about so that there is no confusion between what they thought and reality. So I have them do a Tabata Drill. It breaks them off and puts them down on a knee. The weak minded fold and crumple and are never seen again. Then the ones who come back know what they are getting themselves into and there is no mercy from then on. Some say that practice is not good for business but I will not be weak or support weakness. Pink dumbbells and jogging on the treadmill for 8 hours are not intensity. Spin class at full bore is only cardio. Bodypump at full bore is still mostly aerobic because of the light weights and high reps. You cannot experience reality until you do the heavy stuff first and then move at high speed. When you cross realms between the aerobic and anaerobic zones and operate beyond in the red zone where strength, power, endurance, speed, flexibility, core and an iron will are all tested at the same time. That is where progress lies, it is where champions are made, where warriors are forged, and where bikini hardbodies are created. Stop cheating yourself. Pick up heavy weights, run faster and eat more good stuff often and you will be a ninja.

Dempsey's Resolution Fitness

Sunday, September 11, 2011

Meal Of The Week: Salad and Hardboiled Eggs

This meal of the week consists of salad and hard boiled eggs with almond slices, baby tomatoes, onion, mushrooms, olives and feta cheese. Quick and easy with all three macronutrients. Throw it together and eat it cold or if you are lazy like me or pressed for time, you can find ready made salads in good grocery stores. I actually got this one at Fresh Market and added the eggs and sliced almonds. I used a little blue cheese for extra flavor.


Saturday, August 27, 2011

FAT Makes you FAT -NOT A Scale number!

The weight loss war continues as the 33 billion dollar a year industry continues to brain wash you into buying the weight loss lie. But science and the human body remain unchanged. Body weight has never equalled body fat and never will. To get the excess storage and visceral fat from your body, you need to burn the fat and stop storage and production of new fat deposits. Dropping pounds on a scale has nothing to do with that. If the pounds are not coming from fat and you don't have a clue where it's coming from, you are doing little to help yourself. You just lose weight and become the new health hazard called "skinny fat". Skinny fat has a medical name - it's known as sarcopenia. Sarcopenia is the age induced loss of lean body mass and used to just be common in older people. But in today's brain washed and twisted world, sarcopenia is now open to the masses from young kids to older adults.

When you lose weight traditionally by reducing calorie intake and exercising more, your calorie expenditure exceeds your intake and thus you lose weight.  The problem is that without calculating the numbers and tracking the data, the weight loss comes primarily from lean body mass and not fat which causes a big issue. You get thinner from lean body mass loss and you think you are doing good but in actuality you are losing vital stuff that you need to keep and you are putting yourself at risk for a number of physical problems. But nobody wants to hear that.

To be healthy, you need to ensure that your weight loss is from fat and fat alone. And to burn just fat is difficult, which is why it's not popular, because everyone wants easy, quick and cheap. The reality is that you are either in a muscle building state (anabolic) or a muscle destroying state (catabolic). Traditional weight loss is almost completely catabolic. Not good for the health team.

I teach fat loss and muscle building. Toning muscle is a fake term that really means burning fat so you can see the muscle underneath - you don't actually do anything to the muscle to see it better other than build it. The fat has to come off to see it. Muscle is what actually burns fat as a fuel at mitochondria level, which is another reason weight loss is unhealthy. When you burn lean body mass to lose weight, you are destroying the actual furnace that burns fat and it's a self defeating cycle where you can never win.

Burn fat and build muscle so you can lose inches, sizes and unsightly fat while preserving and building muscle to give you the hard body that you want. But that is the hard way. It takes will power, discipline, motivation and just plain old hard work. The nutrition is the hardest and the exercise required is hard as well. A celery stick, energy drink, zumba dance, step class and a good yoga stretch won't cut it. They all avoid the hard part - high intensity. Strength training, metabolic conditioning, targeted fat loss cardio and nutrition are the optimal ingredients. - That's where I come in. That's what I do.

If you are tired of the diets, saggy skin, muffin top, lack of strength and energy and just being gross naked, then you need to see me. I can teach you how to adjust the not so good things to be good, sustain the good things you are doing and completely get rid of the bad stuff in a sensible way that works and is proven by real people just like you. If you want to learn more, let me know.

Train hard and eat your good food.
Dempsey's Resolution Fitness

Thursday, August 25, 2011

Salt is good for you! What ??

Sea salt is found in the form of fine or coarse grain, and contains more than a 100 minerals in it. Sea salt and refined salt have the same nutritional value, but they differ in their taste and texture. Table salt is obtained from the rock salt that is mined from mineral deposits. Due to the variations in their refining processes, both salts differ in taste and texture. The end product after refining either of the salts is sodium chloride, which is necessary for the body to function properly. According to experts, recommended intake of sodium should be somewhere between 1,500 and 2,300 milligrams per day, for healthy adults. Hence, some people prefer using sea salt in their food as it has a more subtle flavor.

Everyone has heard for ages that salt is bad and will kill you. I tell people all the time to watch your sodium intake. High blood pressure and water retention are two big items with my clients, that are of immediate concern, especially for those wanting to change their bodies. So if you eat too much salt bad stuff will happen - that part has not changed. The big misconception about salt is that all salt is bad and you should not eat salt. But once again as with most food stuff, it comes down to your choices. Processed regular table salt is the bad guy as are most other processed foods. That is the one that will make you bloat into an orange balloon and explode into a fireball of despair from hypertension. So I say, minimize your processed table salt intake and monitor your sodium levels in your food choices.

On the flip side, salt is important and necessary for health and wellness. But of course we are talking about natural, real sea salt.  Celtic sea salt is harvested off the coast of Brittany, France from sea waters of the Atlantic ocean. In traditional methods of harvesting the salt, only wooden rakes are used. The salt is allowed to dry in clay ponds and gathered, again using only wooden tools. This method is believed to preserve living enzymes in the salt. Celtic sea salt is awesome but any kind of organic raw sea salt is really good and should always be chosen over regular salt.

Health benefits of Sea salt:
it has numerous trace minerals and magnesium
balances electrolytes
is essential for the regulation of blood pressure
It acts as a strong natural antihistamine by keeping the body at the right pH. This helps by maintaining the body's acidic level and preventing different health problems and degenerative diseases.
helps a person get a deeper and longer sleep
avoids water retention in the body
helps dissolve kidney stones in the body
helps our body heal quickly 
helps in food absorption from the intestinal tract and maintains the level of sugar in the blood
and reduces your overall sodium intake.

So it does some pretty awesome stuff. Regular table salt -not so much. You get the idea-make the switch and be healthier starting now. Check your local health food stores and grocery stores for real celtic sea salt or regular sea salt and if you can't find it locally, it's available online.

Read more: Health Benefits of Celtic Sea Salt |

Dempsey's Resolution Fitness

Friday, August 12, 2011

Weekly Update - One Week Stats From The 6am Bootcamp

Hi Everyone,
I'm adding a 12pm-1pm bootcamp spot to M-W-F. It starts 15 August. Anyone enrolled in the 199 unlimited bootcamp program will now have 10 workout options a week to choose from. Anyone can enroll.

Here is a snap shot of results for 7 days with the 6am rapid fat loss bootcamp. Keeping in mind that standard accepted rates of weight and fat loss are 1-2lbs a week and 1% body fat a week.

Scott lost 2.5% body fat and 1.5lbs

Cara lost 4% body fat and 1.5lbs

Skylar lost an amazing 7.2% body fat, 3lbs and 1/2 in from her waist -awesome!

Kennis lost 4.9% body fat, 1.5lbs and 1/4 in from his waist

Jessica lost 2.5% body fat, 2lbs and 1/2 in from her waist

and honorable mention from Ciera (7pm bootcamp) - she lost 6.2% body fat- awesome!

So this shows that in as little as 7 days of working hard and eating good, you can change your body and your performance. To maintain a rate of progress that is remarkable, you must aggressively take action on your meal plan and fitness routine. ALWAYS step forward and take ground. Persistence, dedication, willpower, consistency and discipline separate those who make progress and those who don't. Of course, if your fitness training and nutrition plan suck, all of the above mentioned traits will only get you so far.

Great job everyone - keep at it!!

Dempsey's Resolution Fitness

Monday, August 8, 2011

Did the Chunky Monkey Bite That Ass?? Back to School Means Back To Bootcamp!

In the world of bootcamps or any group class, people come and go. For many different reasons, people stop training and try to fend for themselves. Many people do not realize the value of their trainer until they stop working out and try to do it on their own. I mean, who needs a trainer, when you can do a marathon, a triathlon, or P90X.

But there is one variable that is fairly constant amongst those who stop - the chunky monkey sneaks up on you and bites that ass! Then your ass gets all infected from chunky monkey venom and swells up to sizes that you hadn't seen anytime recently. And once again you are a fat ass. -except this time you get NO sympathy from me.

The smart ones know, that the anti-venom for a chunky monky bite, is to re-enroll in bootcamp or personal training immediately.  Now there are a few, who have managed to survive, but most suffer from the chunky monkey bite. If school was your excuse not to train, you just became one excuse short. Get that chunky monkey bite treated now at my exclusive emergency chunky monkey repair studio. You can pretend to do Insanity with Shaun T, but you need to be doing Tabata with Eric D.

Back to school special - kids are in school, you let yourself go, get your butt back in bootcamp.

No Sympathy! Don't let that bad monkey win!

Dempsey's Resolution Fitness

Thursday, July 14, 2011

Meal of the Week: Tuna Salad

This meal of the week has tuna, lettuce, green, red, orange and yellow peppers, covered in extra virgin olive oil and flavored with a little ranch.

Dempsey's Resolution Fitness

Sunday, July 3, 2011

It's Time To Get Results: 50% Off First Month Of Bootcamp

Saturday, July 2, 2011

Pine Needles: Another Amazing Health Source

I have always been fascinated by the wonders of nature and the bountiful blessings that God has given to the Earth. Nature has everything you need to prosper, survive and be healthy. Many cultures and tribes have used nature as part of their daily life. There are simply too many natural things that have medicinal and health benefits. It's amazing that natural things like olive oil, aloe vera and vinegar have health uses that date back to biblical times. But there are simply too many to remember. So as I learn of new natural wonders, it compels me to tell you about them.

The latest natural wonder that I have learned about are Pine Needles. Back during my Army days, I spent alot of time doing survival training and went through survival school. Pine needles were always mentioned as well the many benefits of different parts of the pine tree. Pine bark, pine nuts, pine oil and pine needles all have amazing health and medicinal properties. But right now, we are going to focus on pine needles just due to the overwhelming amount of information.

We will only cover the tip of the iceberg with Pine needle health benefits here. So lets run down the basics. Vitamins: Pine needles are high in vitamin A and C.  Native Americans used pine needles to treat the scurvy of the early European settlers.

Reported health uses of pine needles include treatment for about 80% of all major ailments and diseases from colds and coughs to cancer.

Pine needles are usually consumed in tea form. You simply go out to a healthy pine tree and gather a cup of live pine needles - make sure you wash them, of course. Then cut them up into smaller pieces. Steep the needles in very hot, but not boiling, water for about 2 hours. The tea should be brownish in color and won't taste great. You may want to use raw honey or stevia to sweeten to taste.

That's the most inexpensive and probably one of the healthiest teas that you can make and it's simple and right outside your door. It's amazing stuff that's been used by many different people like Native Americans. Read up on it and give it a try. I'm going to for sure.

Update - so this past weekend, my son Mikey and I decided to actually make Pine Needle Tea using pine needles from a tree in the yard. We got a pine branch and took a bunch of green needles, washed them and chopped them up, heated water, super hot, but not boiling and let the pine needles sit in the hot water for about an hour. Then we strained the pine needles and put the tea into mugs, added stevia and raw honey as sweetners and tried it. The tea wasn't bad but it was strong. Even sweetened, it smelled and tasted like pine - shocker I know. I wouldn't drink it for pleasure, but I could definitely choke it down for medicinal uses. And it didn't cost anything. For the amount of health benefits that pine needle tea provides, it is an easy and inexpensive, healthy drink.

Dempsey's Resolution Fitness

Tuesday, June 28, 2011

June Bootcamp Results at Smith

The bootcampers at smith worked hard this month and accomplished some great stuff.

Anne is down 2 sizes since she started and lost 6.4lbs
Becky lost 4.4lbs, 4.4% bodyfat and 1/2 inch from her waist
Lynnecia lost 2.3% bodyfat
Sharon lost 6.8% bodyfat
Laura lost 4.3% bodyfat and an inch from her waist
Marsha lost 6.2% bodyfat in 2 weeks
Jose lost 2lbs, 4.8% bodyfat and 1/2 inch from his waist in 2 weeks
Michael lost 7.4lbs, 2.7% bodyfat and 1/4 inch from his waist in 2 weeks

Great Job Everyone! The next bootcamp at smith starts on July 5th at 0915.

Dempsey's Resolution Fitness

Thursday, June 2, 2011

The USDA's New Epic Fail - Myplate Replaces Mypyramid

The USDA has recently replaced the old mypyramid with the new myplate nutrition guidelines. There are many improvements with the new program.

First they use the plate method, which I use as well. The plate method is easier to understand and the layout is simple. Second, the additional emphasis on more veggies and fruit and lean protein is healthy and good. That's about where I see the good stuff screech to a halt.

On the down side, the plate is almost all carbs with a little protein and a bit of no fat or low fat dairy. So the protein is small and the fat is almost nonexistant in the new myplate. With a macronutrient ratio like that, only those who are marathon runners and people with super naturally high metabolisms will stand a chance of not blowing up like fat ridden balloons.  The lack of good fats will prevent any real fat loss and the lack of protein will keep you catabolic, burning lean body mass and forcing your body to keep and produce more body fat.

And how about the big quarter of the plate with grains. I don't support the grains at all for many reasons. Mainly because of lectins, gluten and phytates. Bad stuff we don't need. You get plenty of fiber from fruits and vegetables. 

Why milk and not water? Why isn't milk in the protein category? Milk industry? We won't bother touching  the various industry influences on myplate. 

And of course, they still brain wash everyone with the portion control and eat less, be more active routine - proven fail ! How about teaching people about what the right amount of the right macronutrients are and the total calorie requirements required based upon a person's individual needs? 

The entire dieting concept is still based upon weight loss and not once ever mentions body fat loss or body composition. The brain washing continues.

With the adult and child obesity rate sky rocketing and the weight loss industry raking in over 33 billion a year, you would think people would realize that this nonsense hasn't worked for the last 30 years and will never work. I prove that it doesn't work weekly with my clients. Eating more carbs, almost no fat and a little protein is what most people do anyway and it never works. It can't work biologically. It's pure madness. 

So if you are a supporter of the old mypyramid and new myplate giudelines, give it a try and see how it works for you.  When you can't seem to figure out why you are soft and squishy, tired, weak, with brittle bones and sagging skin, even though you lost a bunch of weight, give me a call and I'll explain it to you and show you a proven, better way to be healthy and fit.

Myplate may work for some and that is great. But I do not think it will be an appropriate tool for the masses. 

Don't fall prey to this new twist on old lies. It has never worked and never will. Burn fat and build muscle. That is the only way to be healthy.

Dempsey's Resolution Fitness