My Recommended High Quality Nutrition Supplements

Wednesday, March 30, 2011

Meal Of The Week: Plain Greek Yogurt, Almonds and Fruit

Dempsey's Resolution Fitness

Tuesday, March 29, 2011

Smith Bootcamp Mar 11 Class 23 Results

Everyone did a great job working hard and enduring some kickass bootcamp workouts this month.

Serena lost 5.9% body fat

Becky lost 7.1% body fat, 2.5in from her waist and 2lbs

Anne lost 1.3% body fat and 1/2in from her hips

Justina lost 3.7% body fat

Great work everyone!

Next bootcamp at smith starts at on Friday, April 1st at 0915.

Dempsey's Resolution Fitness 

New Prograde Articles and a Killer Sale!

You can save 14% on ALL Prograde products RIGHT NOW. But the sale ends this Thursday, March 31st at 11:59pm EST. You can find out all the details right here:

4 Wild Substances That Fight Belly Fat

What They NEVER Told You About Eggs

Asataxanthin And Fat Loss

Dempsey's Resolution Fitness

Friday, March 25, 2011

Fat Loss Honor Roll And Client Achievements 25 Mar 11

Dan has lost 3% bodyfat and a 1/2 inch from his waist while raising his bench press 10lbs in one week.

Gloria has lost 12.5% body fat, 8lbs and 1.5 inches from her waist in 10 weeks. Her last bench press was 105lbs and her trap bar deadlift was 195lbs. She is wearing pre-pregnancy clothes again.

Ryan T. has lost 10.4% body fat, 15lbs and 2.5 inches from his waist while raising his bench press 20lbs and his barbell deadlift 20lbs in 7 weeks.

Ryan M. lost 4.3% body fat, 3/4 inch from his waist while raising his bench press 30lbs in 6 weeks.

Robby has lost 4.2% body fat, 11lbs and 2 inches from his waist in 9 weeks

Brenda has maintained a loss of 13.2% body fat and 1.5 inches from her waist since Sep 09.

Awesome work everyone !!

Dempsey's Resolution Fitness

Thursday, March 24, 2011

Paleo Diet Resources And Some Good Videos

I don't advocate following any diet per say. But my nutrition program is based upon Paleo and Primal principles. So to understand the Paleo principles,  I have provided some good resources for you. The more that you understand about the Paleo principles will allow you to achieve quicker results and increases in your health, energy and performance as well as getting back into your old jeans quicker. Check this stuff out.

My Paleo Page

Paleo Diet YouTube channel
Click here

10 Tips When Eating Paleo
Click here

Foods to avoid on the paleo diet - Grains
Click here

Paleo Cookbooks - Recipes for the Paleo Diet

Dempsey's Resolution Fitness

Sunday, March 20, 2011

The HCG Diet - Another Scam To Avoid

Another money making, diet scam that has gained popularity recently is the HCG Diet. A 500 calorie diet with HCG Injections or drops claims to cause a pound of weight loss a day. Anyone with half a clue would realize that losing a pound a day on a very low calorie diet with hormone injections is about as healthy as starving in an African third world country with Malaria and AIDS.

Human chorionic gonadotrophin (HCG) is a hormone found in the urine of pregnant women. Dr. Albert Simeons came up with this madness about 50 years ago and it has been all but shun by the majority of the medical community.

During pregnancy, the surge of this hormone signals the hypothalamus in the brain to start moving nutrients and fat into the placenta. When used as part of a weight loss program, it is the fat-mobilization aspects of the hormone that has garnered attention for its seeming ability to help facilitate weight loss.

So where is this pound a day of weight loss coming from. The hormone injection or the lean body mass eating, catabolic, starvation, 500 calorie diet? Odds are that 99% of the weight loss from this diet is from lean body mass, which is never a good plan.

The FDA has approved HCG shots for fertility reasons, but there is no scientific evidence that shows the HCG Diet can significantly promote weight loss. It is used in conjunction with a very low calorie diet, any weight loss that occurs is likely to be due to the reduced caloric intake rather than the HCG shots or drops themselves.

Many side effects have been shown in those who take hCG shots for weight loss. Blood clots, depression, headaches and ovarian hyperstimulation syndrome in women have all been cited as common, and even deadly, side effects associated with HCG use. HCG drops are easier than a daily injection, but no clinical studies have been conducted to determine if HCG drops have any change in side effects.

Normally, the HCG Diet lasts for three weeks and is monitored by a health professional. And because the medical community is promoting the diet to make more big bucks, they are part of the problem instead of being part of the solution.

Since 1975, the FDA has required labeling and advertising of HCG to state:

HCG has not been demonstrated to be effective adjunctive therapy in the treatment of obesity. There is no substantial evidence that it increases weight loss beyond that resulting from caloric restriction, that it causes a more attractive or "normal" distribution of fat, or that it decreases the hunger and discomfort associated with calorie-restricted diets.

So once again I urge everyone to stay away from these crazy diets. Eat clean with the right amount of the right stuff at the right times, exercise vigorously and follow a healthy lifestyle and you will be much better served. Invest your time and money in quality foods and exercise programs instead of  crazy scam diets.
Here are a few references for more info.
Dempsey's Resolution Fitness

Saturday, March 19, 2011

Apple & Cinnamon High Protein Muffins

Makes 1 Serving (About 3 Muffins)


- 3/4 cup oatmeal

- 1/4 cup Oat Bran

- 6 Egg Whites

- 1/2 scoop (15g) of Vanilla Protein Powder

- 1/4 teaspoon of Baking Soda

- 1 teaspoon of Splenda

- 1 tbsp of Flax Oil

- 1 diced Apple

- 2 Tbsp of Unsweetened Apple Sauce

- 1/2 teaspoon of Cinnamon

- 1/2 teaspoon of Vanilla Extracts


1. In a blender, mix All the ingredients (except for the diced apple), blend until the mix get thick

2. Add the diced apple and stir (with a spoon or spatula)

3. Poor the mix in a muffin cooking pan, Cook at 350 degrees F until cooked (about 30mins)

Nutritional Facts
(Per Serving)

Calories: 598

Protein: 51g

Carbohydrates: 65g

Fat: 13g

Anabolic Cooking Free Gifts

3 Easy To Follow Meal Preparation Tips


Dempsey's Resolution Fitness

Tuesday, March 15, 2011

Fat Loss Honor Roll and Client Achievements

Leslie, in 3 weeks of personal training, has lost 6.7% bodyfat, 4.5lbs and 2.75 inches from her waist. She also bench pressed 85lbs and trap bar deadlifted 175lbs. She also went from not being able to do a pushup or a deep squat to being able to do a set of 6 full pushups and deep squats. 

Ryan M., in  4 weeks of the strength and conditioning bootcamp, has lost 6.7 % bodyfat, 3lbs, and 1/2 inch from his waist while raising his bench press from 200lbs to 225lbs, 115lb BFR deep squats from 6 reps to 14 reps, plyo tire jumps from 6 to 20 reps

Gloria (8 weeks of bootcamp) can now do full pushups, did a deep front squat with the 80lb sandbag, got the 115LB BFR up to waist height, ran her first set of 4 mailbox sprints in 29-32 seconds and went from a size 14 to a size 10.  

Ryan T., in 5 weeks of personal training, has lost 8.4% body fat, 7lbs and 2 inches from his waist. He also got his first set of 21 reps on the 115lb BFR deep squats and 20 reps on the plyo tire jumps.


March Bootcamp at Smith 2 week progress check

Justina lost 7.9 % body fat

Serena lost 7.4 % body fat

Trina lost 6.2% body fat and 4.6lbs

Eric V. lost 1.8% body fat

Anne lost 1.3 % body fat and 3.8lbs

Great work Everyone!


Sunday, March 13, 2011

High Carb Meal Of The Week: Parmesan Crusted Bistecca

Parmesan Crusted Bistecca

Today, I had an Olive Garden Special. Grilled 8 oz center cut sirloin topped with parmesan-herb breading, baked golden brown. Served with garlic parmesan mashed potatoes and asparagus drizzled with balsamic glaze. Also had salad and breadsticks. It was awesome.

Keep in mind that I only have meals like this once in awhile. I'll be back to a lower carb meal plan for the week ahead. These meals provide the fuel for very intense workouts which I need. Do what your belly can handle. Use the food as fuel - right food in the right amounts at the right time. You don't have to starve or go without, you just have to do it right.

Dempsey's Resolution Fitness

Thursday, March 10, 2011

Bad News About Your Workouts

Yes, it's sad, but true. All those grueling hours you're putting into your workouts might be a complete waste of time. It's most certainly the case if you're not taking advantage of the "Golden Hour" - the crucial 60 minutes after your strength training session. Here's a great explanation from Registered Dietitian Jayson Hunter:

Don't worry, though, because the solution is really simple - and for a limited time, it's FREE, too.

Yours in health,

Dempsey's Resolution Fitness

PS - Yes, I'm a proud Prograde Partner.

What Type Of Foods Are Good Fats?

What's up with the fat???
Lots of people always ask me what are sources of good fats. People are socially trained to believe that fat is bad and that no fat / low fat is good. This is very wrong. No fat / low fat is very bad for you.
Bottom line is to avoid trans fat, hydrogenated oils (including partially hydrogenated), monoglycerides and diglycerides and canola oil ( stands for canadian oil, (industrial lubricant) made from rapeseed which is unfit for human consumption). Don't fear saturated fats-they are natural and very good for you in moderation.

So some main or common sources of good fats are: fish, nuts, seeds, flax seed meal, almonds, walnuts, pecans, avocadoes, good oils such as extra virgin olive oil, safflower oil, palm oil, flax seed oil, hemp oil, grape seed oil and coconuts. This list can go on forever and if you want to see more choices simply google lists of good fats.

Additional fat info for your knowledge.

Your body should have up to 30% of it's caloric intake per day and per meal, come from good fat, in order for your body to operate in it's healthiest manner. Your brain, organs, cells and a bunch of other bodily functions use fat for energy, to be healthy and to run the human machine.

Saturated fat has been given a bad wrap because it comes primarily from animal foods such as butter, cheese and meats. Also there are plant derived fats such as coconut and palm oils which are also extremely high in saturated fat and very good for you.

Monounsaturated Fats primaarily come from OIls, Nuts, Seeds and Legumes

Polyunsaturated fats are primarily broken down into two subgroups: omega 3 and omega 6 fatty acids.

Foods high in omega-3-fatty acids include salmon, halibut, sardines, albacore, trout, herring, walnut, flaxseed oil, and canola oil. Other foods that contain omega-3-fatty acids include shrimp, clams, light chunk tuna, catfish, cod, and spinach

Omega-6 fatty acids include corn, safflower, sunflower, soybean, and cottonseed oil.

According to the Paleo Diet, The typical western diet is overloaded with omega 6 fatty acids and contains insufficient omega 3 fatty acids. The current ratio of omega 6 to omega 3 fatty acids in the U.S. diet is about 10:1 whereas in hunter-gatherer diets it is closer to 2:1. This dietary imbalance in fatty acids (excessive omega 6 and insufficient omega 3) is a fundamental underlying cause of many chronic diseases including cardiovascular disease, many cancers, most inflammatory diseases, and many psychological disturbances.

Because of the imbalance in the (omega 6/omega 3) ratio in the typical western diet, a chronic state of low grade inflammation can exist which in turn may promote many health disorders and diseases. Combined with the overuse of trans fats and the ratio imbalance of good fats, the common western diet eater is setup for failure from childhood. It makes total sense why the obesity rate for adults and children are skyrocketing.

So to keep it simple, get your fat from a full spectrum of sources and don't overdo too much of anything. You want to take in good fats from all the different good types and not too much from just one type. Variety will provide this and keep you from getting burned out on one food.

You gotta eat good fat to lose fat - ain't no way around it. Your body needs it. So get on it and start planning your fat sources for your next meal plan.

Dempsey's Resolution Fitness


Friday, March 4, 2011

Weight Machines - When Are They Good To Use?

I'm not a big fan of most weight machines. The weight machines do most of the work for you and take alot of core and stabilization benefits out of the exercise. My training program focuses on total body, multi-joint, compound movements with heavy core involvement, usually in the standing position. But there are times when weight machines are beneficial to use.

Some of these favorable times are when you are training around an injury, doing post -rehab work after an injury, when you don't have a spotter or trainer present and you want to use heavy weight and when free weights are not available. I have been healing up my shoulder after a labrum / rotator cuff strain that I got from doing a one arm dumbbell push press with a 95lb dumbbell.

So instead of stopping my training while waiting for my shoulder to heal, I decided to use mostly hammer strength weight machines with the heaviest weight I could move. This allows my shoulder to heal and keeps me from losing lean body mass and strength. But to make it worth using the hammer strength machines, I set a standard for myself to try to use no less than four 45lb plates on each side and when possible to use five 45lb plates on each side.

Today, I did a chest and back workout using the hammer strength chest press and seated row machines. I used four 45lbs plates on each side for both exercises and I did about 6-8 sets of 3-6 reps. I even managed to do some heavy single rep sets on the chest press machine with five 45lb plates on each side. It was heavy as hell and I still managed to get a full central nervous system stimulus that broke me off at the grass roots. The beauty of it was that my shoulder didn't hurt at all and I got in a great workout.
Check out the pics below. 4 and 5 plates is heavy to me no matter what I am doing.

So don't be afraid to train around an injury. Use the tools available to you and do what you can. Then when you heal up get back to the basics with bodyweight, barbells, dumbbells and kettlebells. And as always, follow the mantra: "Go Heavy or Go Home".


Tuesday, March 1, 2011

FEB 11 Smith Bootcamp Results

Great month of bootcamp at smith. Everyone worked super hard and did a great job.

4 week results

Lesley lost 5.5% body fat and went from a size 12 to a size 8.

Justina lost 7.6% body fat, 4.2lbs and 1/2 in from her hips.

Alison lost 5.2% body fat and 7lbs

Holliman lost 3.2% body fat, 4lbs and an inch from his waist.

Jennifer gained 1.4lbs lost 2% bodyfat and 1/2 inch from her waist. She had little upper body strength when she started and towards the end, she was able to do full army standard pushups.

Great work everyone. Next bootcamp at smith starts on Mar 2nd at 0915.

Dempsey's Resolution Fitness