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Friday, November 30, 2012

Winter Get Lean Program- 5 days In


So five days in on the winter 12 get lean program. Starting intermittent fasting again sucks, I was starving all week. Now on Friday, it is under control. Body has re-adapted. Performance is back up and I feel the muscle denseness coming back as water and fat are slowly removed. It feels good but I know it will be hard to keep making gains for 4 more weeks. I gotta keep pushing hard, drinking water and keeping sugar and salt away. Killing the weights and eating real clean. Gotta stay focused and motivated. I'm studying the NASM certified weight loss specialist course now so that helps keep the info fresh in my head. If I can do it, you can do it. Check out the facebook page and subscribe to this blog to get the constant updates.

Stats

Body Fat: Down 2.2 % Body Fat -Bioelectrical Impedance

Body Weight: down ½ pound

Waist: stayed the same

Eric

Sunday, November 25, 2012

Winter Get Lean Program Week 1


My winter get lean program is starting Monday, 26 Nov 12.

It will consist of  5 weeks and end on Jan 1st, 2013.

Intermittent fasting (IF) will be the nutrition protocol used with heavy strength training and metabolic conditioning.

I will use the 16/8 IF method. 16 hour daily fast with an 8 hour eating window.

Macronutrient ratio will be pre/post workout high carb, medium protein, low fat and non workout meals will be high protein, medium fat, low carb.

For supplements, I will use Muscletech Gakic and Celltech for pre/post workout. I will also take B12, CLA and Prograde K20 test booster.  

Bodyfat %, bodyweight and waist measurement will be taken weekly as well as progress photos.

My starting numbers are 210.5lbs, 23.7% bodyfat according to the death meter and 38 inch waist.

 Photo: Starting Pic 26 Nov 12 Fat as hell, time to lean up
Starting Pic 26 Nov 12

Weekly blog posts with the good, bad and ugly will document the journey. I will make adjustments to the program as needed.

If you want to participate on this journey with me, you can do so at the studio or from your location via online coaching. Contact me if interested.

Eric
Dempsey's Resolution Fitness

Saturday, November 24, 2012

Cyber Monday Bootcamp Special



If you missed the Black Friday sale, there is still Cyber Monday.

Dempsey's Resolution Fitness is offering a Cyber Monday rapid fat loss bootcamp special.

All fitness levels welcome.

Enroll by 26 Nov 12 and receive 3 weeks of bootcamp for only $89 (reg $149.25)

26 Nov -- 14 Dec with up to 7 bootcamp workouts per week.

Class times are Mon-Wed-Fri 12-1pm
Mon-Tue-Wed-Thu 7-8pm

Nutrition coaching, 6 week meal plan and targeted fat loss cardio plan included

PM me on FB, email, text or call to schedule a free trial
706-573-4236

Visit our Facebook Page

Eric
Dempsey's Resolution Fitness

Wednesday, November 21, 2012

Black Friday Bootcamp Special



Enroll by 23 Nov 12 and receive 4 weeks of bootcamp for only $100 (reg $199)

26 Nov – 21 Dec with up to 7 bootcamp workouts per week.

Class times are Mon-Wed-Fri 12-1pm

Mon-Tue-Wed-Thu 7-8pm

Nutrition coaching, 6 week meal plan and targeted fat loss cardio plan included

706-573-4236 / eric@dempseysresolution.com


Eric
Dempsey's Resolution Fitness

Core Training with JC



Eric
Dempsey's Resolution Fitness

Tuesday, November 20, 2012

Make Your Holidays Sinfully Delicious And Healthy



 Ever feel like you're eating pretty much nonstop from November right through to the New Year? And do you ever feel guilty about indulging in all those goodies?

Listen, you shouldn't have to skip the holiday parties just to stay on track with your healthy habits. You shouldn't have to deprive yourself. You shouldn't have to add extra workouts just to burn off all the excess holiday calories. And you shouldn't be made to feel like a party pooper if you don't partake in all the holiday meals.

So what's the solution? Simple, you need to get the Sinfully Healthy Cookbook package from Belinda Benn, which includes:

1. The Gourmet Cookbook, which includes over 100 mouthwatering and healthy recipes for every occasion.

2. The Sinfully Healthy Cupcakes Cookbook, with 24 delicious cupcakes recipes to help you burn the fat, boost your energy, improve your libido and much more!

3. The Christmas Treats and Sweets Cookbook, which includes eight tasty traditional dessert recipes from around the world (FREE Bonus).

4. The 21-Day Fat Burning Accelerator - a unique and never before released rapid fat loss program only available here (FREE).

Simply put, these cookbooks will give you a chance to enjoy the holidays again without experiencing any of the guilt!

Check it out for yourself here: Sinfully Healthy Food - and do it now, because this is the start of a delicious, guilt-free holiday season for you!

- Eric

P.S. Your friends will think you're lying. Your taste buds will be shocked. But it's true - you're about to download over 150 guilt-free recipes! Check it out now - Sinfully Healthy Food...

Wednesday, November 14, 2012

Tuesday, November 13, 2012

10 Tips To Survive Holiday Weight Gain



10 Tips To Survive The Holiday Season Weight Gain

1. Drink more water -preferably cold. This will keep you hydrated, assist with detox, cut down on water retention, make you feel less hungry and elevate your metabolism.

2. Before attending an event, party or dinner, eat a small balanced meal. Don’t ever show up starving.

3. Analyze the food choices at an event before filling your plate. Always have plenty of protein and good fats with smaller carb amounts. If you consume carbs, the protein and fat will lower the glycemic index of the carbs making them less damaging to your waistline.

4. Watch what you drink. Drinking high sugar, carb heavy drinks will kill your chances of a lean belly just as bad as eating a bag of sugar cubes.

5. Even if you are traveling or visiting family, do some exercise as often as you can. Even 10 minutes a day can do more or you than going a week or two with nothing. Drop down and do a set of pushups, squats, planks, chair dips and hit a staircase up and down a few times. Bottom line- do something.

6. Don’t deny yourself but rather control yourself. Eat some of your favorite holiday foods and treats but don’t eat the whole pie at one sitting. Keep the water, protein and good fat handy right before and after.

7. Get social support from family and friends and tell them about your fitness goals so they can support you and understand what you are trying to do. Don’t keep it a secret.

8. If you slip up on one meal, don’t let it ruin the day. Just eat better the rest of the day. Don’t try to make up for it by starving. One meal doesn't ruin a day, one day doesn't ruin a week, one week doesn't ruin a month. Consistency over the long term is the key.

9. Carbs and sugar are the biggest threats to your waistline. Carbs are everywhere, especially in holiday foods and treats. Enjoy yourself but be aware. Make smart choices and remember that eating carbs only makes you feel full for a short amount of time. Example: if you had a bowl of pasta and you felt full, about 30 minutes later, you could be hungry again. The second bowl of pasta will take you to a place that you can’t recover from. Once again, turn to the protein and good fats. Some turkey and almonds would be a better choice than the second bowl of pasta.

10. If you know you are attending a large family dinner or similar event and a big meal will be served with many courses, one technique is to apply the intermittent fasting (IF) protocols during this season. You could schedule your fast before your event so that during the time of your dinner or event, it would be time to end your fast. You still need to apply the other principles and keep things in check though. That way even if you took in your entire day’s calories at one event, the damage would be contained.

Eric

Monday, November 12, 2012

How To Make A Quick Healthy Meal



Quick meal preparation demo for personal training and fitness bootcamp clients of Dempsey's Resolution Fitness in Columbus, GA.

Meal consisted of scrambled egg whites, plain Greek yogurt, pecan meal and baby spinach leaves. I added some BBQ sauce and stirred it up in a bowl. Quick and easy.

Eric

Saturday, November 10, 2012

Order Of The Hunter Gatherer


The Order of the Jager Und Sammler Award (OJUSA) (German for hunter gatherer) has been established to recognize those who have demonstrated the dedication, will, commitment, discipline and courage, in the face of challenge, to attain, achieve and accomplish great things in the realm of physical culture. Criteria for acceptance into the order will be demanding. It will be open to all men and women who meet the standards. And as you can imagine, it won't be easy. This order is voluntary and selective. 

Criteria

Must have qualified for acceptance into all strength clubs (male or female)

Male clubs
Iron Warrior Award
Bench Press Club 300lbs
Kettlebell Club 79lbs
20/20 Club rock and tire
Barbell Deadlift Club 405lbs

Female Clubs
Iron Woman Award 2.0
Bench Press Club 125lbs
Kettlebell Club 45lbs
Plyo tire stack jump club 32" tire stack
Barbell Deadlift Club 200lbs

Universal Criteria For Both Men and Women
5 minute Kettlebell Snatch (from the swing) Drill (Men 62lbs, Women 45lbs)
6 dead hang strict pullups for men
3 dead hang strict pullups for women
1000 reps of the 20lb sledgehammer on the tire (Both men and women). Can be broken up into sets of 50reps.
Must flip the big tire around the short loop 1/8 mile individually with no assistance

Must have been an inspiration to others through example

Must have completed an academic or physical course relating to physical culture and show proof of completion by diploma or transcript.

Must participate regularly in structured fitness training with Dempsey's Resolution Fitness 
(group training or personal training)

Must be a loyal member of Dempsey's Resolution Fitness

Standards subject to change and all decisions regarding the award will be up to my discretion

Award can be challenged by Guests (non-members) by special request.

Participants who are accepted into the order will receive a certificate of membership and patch. 

Direct all questions to me, in reference to the award, via email at eric@dempseysresolution.com

Eric

Friday, November 9, 2012

Do You Want To Survive The Holidays?


Don't be one of the average people who gain 10lbs over the holidays. Enroll now and get 7 weeks of Rapid Fat Loss Bootcamp with up to 7 classes per week for only $97. Reg price $210. Act now, limited to first 10 people. You can start immediately. 7 weeks older and fatter or leaner and healthier?? Your call. Make the right choice. Fat or fit? 

Eric 


Columbus GA Personal Training: Wednesday Kettlebells and Barbell Workout



My Wednesday workout at Dempsey's Resolution Fitness, using kettlebells and barbell. Form wasn't perfect but knees, shoulders and back didn't hurt. So the correct muscles were used despite less than perfect form.





These are some commonly used exercises. The Wednesday workout was difficult but refreshing. Practice makes perfect. 

Eric




Wednesday, November 7, 2012

Kettlebell Snatches and Complex



Kettlebell snatches from the floor followed by my kettlebell complex #2 clean, push press, swing to a switch and snatch from a swing. Snatches from the floor were with 35lb, 45lb and 61.6lb KB's. Complex was with a 61.6lb KB.

To see some other common kettlebell exercises that I use go here.

Eric
Dempsey's Resolution Fitness

Tuesday, November 6, 2012

Roasted Chicken Breast with Spinach and Walnuts Stuffing




Makes 4 Servings

Ingredients

- 4 large fresh chicken breasts, boneless and skinless (average 8oz per breast)
- 4 cups fresh spinach
- 2 Tbsp of garlic
- 1/4 cup walnuts crushed
- Sea Salt
- Fresh ground black pepper
- Olive oil (extra virgin)

Directions
1. Pre-heat oven to 400 degrees. Butterfly Chicken Breasts (cut along side and lay out flat leaving attached at one end like a book) and lay out flat on cutting board. You can pound it slightly to flatten a bit if you want.
2. Rub both sides with olive oil and season well with salt and pepper.
3. Lightly wilt spinach in non-stick pan, or if using frozen just thaw.
4. Spread roasted garlic paste onto one half on inside of chicken breasts.
5. Sprinkle with crushed walnuts.
6. Place spinach on top of walnuts.
7. Fold top over and place on a rack fitted inside a sheet pan or roasting pan.
8. Place chicken in oven and bake for 20 minutes on 400. Then reduce heat to 325 and roast for an additional 30 minutes, or until inside stuffing reaches 145 degrees.
9. Let rest for 15 minutes before slicing.

Nutritional Facts
(Per Serving)

Calories: 407
Protein: 55g
Carbohydrates: 4g
Fat: 19g

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Cover Story

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If you decide to add one of these holiday gift sets to your auto-shipment order, please note that the prices of these packages will adjust to full price on December 22, 2012, and will no longer include the holiday gift box.

Order Here

Eric

Dempsey's Resolution Fitness

The Dangers Of Low Fat Diets



To listen to the blog talk radio version click here.

Eric

Dempsey's Resolution Fitness

Election Day Special: Go vote and then sign up for bootcamp


Awesome deal for Tuesday Only. Get the rest of November's bootcamp for only $87. One day only limited time offer. Call, text or message me to enroll. 706-573-4236.

Eric
Dempsey's Resolution Fitness

Sunday, November 4, 2012

Online Personal Training and Nutrition Coaching Now Available



Online training is back. I used to train clients online around 2006-2007 back when I was doing in home training as well. Recently, I've had some people ask about it, so I'm going to offer it again. It's great for people who have moved, PCS'd, or just can't make it to the studio for whatever reason. 


Don't have the time or budget to be able to have a trainer but you want and need one? Now you can get individual tailored personal coaching and guidance from an experienced trainer with over 30 years experience in fitness and martial arts training. 

Together we develop your exercise, nutrition and lifestyle programs and goals. Weekly check in's to track exercise, nutrition logs, weight, bodyfat and measurements. Available anywhere, anytime via phone, text, yahoo, skype, facetime. Have your trainer on the go, worldwide. 

Only $49 a month. No contracts. Monthly plan. Nutrition training, meal plans, exercise programs all at your fingertips. You just have to do the work, follow the plan and eat your food. Learn how you can do it instead of continuing to say that you can't.

Let me know if this interests you.

Eric
Dempsey's Resolution Fitness

Saturday, November 3, 2012

The Risky Business Of Low Fat / No Fat Diets


Listen to internet radio with Fight The Fat And Get Fit on Blog Talk Radio

The nutrition world is an evil place and there are scams everywhere. Low fat / no fat is a common scam in the weightloss industry. Don't fall for it. Eat your good fats and be healthy and lean.

Eric

Friday, November 2, 2012

Terina Receives First Iron Woman 2.0 Award


Terina bench pressed 125lbs and joined the women's bench press club and has completed all 4 events for the Iron Woman 2.0 Award. She is the first of the new era. Very proud of you! Great job!

Eric

Thursday, November 1, 2012

Terina Gets 2 Reps With The 45lb Kettlebell Squat To Overhead Press



One rep is impressive. Two reps are outstanding.
And Terina did this after finishing the kickboxing workout.
I think she could have done more if she was fresh. Great Job!

Eric
Dempsey's Resolution Fitness