My Recommended High Quality Nutrition Supplements

Thursday, May 30, 2013

Prograde Nutrition: The HUGE storewide sale is ending soon

Prograde Nutrition Sale:

The HUGE storewide sale is ending soon. But, you still have time to save 15% off on all your Prograde favorites.

Just use coupon code MAY15 at checkout for instant savings.

But you need to hurry, these savings won’t last long.

Sunday, May 26, 2013

My Get Lean Program Summer 2013: 2 week update

Two week update: This 2nd week was rough. I had my daughter with me for 4 days and that was a challenge to stay on track with her. She will be 5 next month and she is not following my get lean program at all. I did get her to workout a few times and she is adorable.

Then on Friday, I made an amateur mistake while deadlifting and strained my lower back. -Not with technique, but with how much weight I tried. So week 3 will be interesting as I hobble around healing up. Food will have to be extra good as my workouts will be mild. 

Stats to date: As of tonight, I'm up 1 lb, down 2.3% bodyfat and down 3/4 in on the waist. Nothing dramatic but I am noticing changes. Shorts are falling down. I feel much tighter. See a little more definition in the abs. So slow and steady in the right direction.

Never quit. Find a solution. Keep going.

More next week.


Thursday, May 23, 2013

Prenatal Maternity Personal Training Available

If you are pregnant and want to stay in shape and minimize weight gain during the pregnancy, 
Dempsey's Resolution Fitness offers personal training specifically for moms to be. 

Benefits of Prenatal Fitness
1. Boost your energy
2. Sleep better
3. Reduce pregnancy discomfort
4. Prepare for childbirth
5. Reduce stress and lift your spirits
6. Improve your self-image
7. Get your body back faster after childbirth

30 minute sessions 2 -5 times per week available.
Reply to this post or call 706-573-4236 if interested

Sunday, May 19, 2013

My Summer 2013 Get Lean Program Update: 5 Days In

So 5 days into my get lean program and not a great start! Food was decent, calories were close, macronutrient ratio was about 75% but I made some tactical errors and water was about at 75%. Workouts were decent but not as much as I wanted. Intermittent fasting was fairly on track.

Weight stayed the same, lost 1.7% bodyfat and lost 1/4 in from the waist. I guess for 5 days it's not a bad thing but I know I can do better. I did manage to pull off 305lbs on the bench press after not benching heavy for almost a month so that was a surprise.

What did I screw up with the food? I violated some basic paleo principles and I ate a big can of baked beans! After not having any kind of beans for a long time, baked beans in a large quantity jacked my system up. My body doesn't like baked beans anymore at all. I used to love them a long time ago. They immediately caused me to swell up like a balloon, retain water and feel like crud. Never again!

After I ate all the baked beans, I knew I screwed up so I went super clean and cranked up the water, to try to salvage the rest of my efforts and immediately started feeling better and losing water.

Some types of food, you can get away with occasional splurges, some types, you can't. So the big items that I have to avoid are legumes, starchy carbs, bread, milk and cheese.

That temporary setback really woke me up and set me straight. Now I'm refocused and plan to hit this next week harder. And I'm going to do some old school bodybuilder cardio to ease into the cardio phase of training - I hate cardio. But I want more results so I'm going with the proven old school methods. We shall see how it goes.

I'm still looking for someone to do the get lean program with me. Someone serious who wants to see abs soon. I will offer a super personal training deal to the right candidate.

I'll check back in with you soon.

Dempsey's Resolution Fitness

Tuesday, May 14, 2013

Summer Get Lean Program Is On!

So after the last couple of months closing down the Columbus studio and moving everything back to the Salem Garage and setting that all back up, I was stressed and slacked on my nutrition and workouts. I'm all weak and fat again so it's time to start another 8 week summer get lean program.

Posted is my current fat pic as of 14 May 13. Stats are 215lbs, 23.6% body fat (BEI) and a 40in waist.
Goals are to maintain or gain lean body mass (muscle), decrease body fat percentage by at least 2% and lose 1-3 inches from the waist. Also want to get more cut and have better AB definition. 

Strategy / plan: Intermittent fasting with FitRanX Training for the Level 4 test with added HIIT cardio. Passing the level 4 test will be an added goal. 

If you want to join me on the quest, let me know. Ladies, you can do this too. A lot of people say "oh you are a guy, it's easy for you". Well, no it's not. I'm 44 and have my share of injuries. It takes a lot of work whether male or female. Younger is easier obviously. I'm looking for three people to do this adventure with me. Who wants to get lean?


Sunday, May 12, 2013

New Fitness Class Forming: Women's Beginner Body Transformation Group Class

New Class Forming: 

Women's Only Body Transformation Group Class For Beginners And Those New To Fitness. 

Cardio and Nutrition Programs plus 6 wk meal plan included

Tue & Thu at 6-7pm. Only $88/month - bring a buddy and split the cost of your first month.

Call or text 706-573-4236 or email me at

Dempsey's Resolution Fitness

Saturday, May 11, 2013

Bootcamp Mafia: Final Episode - The Demise Of The Unholy Trinity

With the transition of the studio from Columbus to Salem, debris has been cleared from the enrollment roster. The demise of the unholy trinity (kumar, zombie man and troll) is complete. Kumar was the last hold out and he finally fell by the wayside after one workout with cagefighter at the Salem location.
Finally, the hell of having to deal with the ash & trash of humanity is over.

The beauty of the Salem location is that it pre-screens potential clients and provides a training ground for the dedicated people who want to work hard and achieve great things. You see, fitness, nutrition, lifestyle and mindset are not about convenience. It's about dedication and commitment. If you base your selection criteria on convenience, then more than likely, you will sacrifice quality.  

With the saturation of fitness studios, gyms, trainers, exercise programs and diet centers in Columbus, many people just go where the closest place is and roll with it. Of course, there is always a price to pay when you do this.

The Salem location is further away (25 minutes from Columbus). It is not the convenient or easy pick. And I like it that way. Deal seekers, the lazy, the mentally weak, the undisciplined and those who want immediate satisfaction without the required work, will never come out to Salem. Some do, but they don't last long. And that is fine with me. No matter how much income that may sacrifice for me, I only want to train the dedicated and committed people who have the drive, desire, discipline and heart to go the distance and excel.

The training in Salem is far more challenging than other locations that I have trained people at. The main reasons are the environment and unparalleled focus of the training. So if you like to work hard and to be challenged to push yourself beyond your limits and comfort zone, the Salem location is worth checking out.
I offer a free trial workout for everyone, including previous clients, who want to see if it is right for them.

With the demise of the unholy trinity and related ash & trash clients, you can rest assured that training here will place you among a small, hardcore, dedicated group who have big goals and the desire to excel. If that sounds like something that you want to try, come try a free workout.

Dempsey's Resolution Fitness

Tuesday, May 7, 2013

How To Do Suspension Training (TRX Style) Using A Rope Tied To A Tree

Suspension Training is all the rage with TRX Classes everywhere. But if you don't have an extra $100-$200 lying around to be a TRX or other like item, just grab a rope. Make some handles using pvc pipe or cloth or rubber and make loops in the end of your rope. Wrap something around the loop for hand grips and duck tape it up. Make sure the loops are big enough to fit your feet into. Then go find a tree or other object (swing set, staircase etc..) and attach your rope and get busy. Think outside the box.

Dempsey's Resolution Fitness

Thursday, May 2, 2013

Low Fat Coconut Products - WTF ?

So no shit, there I was, at Earth Fare in Auburn, AL. -Great store by the way! And I was buying some super expensive, healthy stuff. Of course, if it's healthy, it has to be super expensive so most people won't buy it and buy some processed cheap poison crap instead. Keeps people in business, like Kellogg and stuff. Anyway, that is a different rant for another time.

I was looking for some organic shredded coconut so I could mix up my fat sources for my meal plan and I came across several low fat coconut products. One said 20% less fat and others said low fat on the labels. This baffles and infuriates me.

Now, I know why it's there and why people would want it. But it's like saying 20% less octane at the gas pump or low octane gas. I wouldn't want to put that in my car, unless I couldn't afford anything else. But our twisted society has brainwashed people into thinking that low fat / no fat products are somehow good for you and that is what you should be getting. I say that is the farthest thing from the truth.

Coconut's primary role in the universe is to be an awesome saturated, MCT, fat source. Coconuts are awesome for you in many ways and taking the fat out of a coconut defeats the whole point of the coconut.

The medium chain triglyceride saturated fat found in coconuts is awesome. Some of the benefits of eating raw coconuts include:

Source of fiber, vitamins, minerals, and amino acids. It has tons of calcium, potassium, and magnesium, as well as plenty of electrolytes. In fact, coconut water is known to have the same electrolyte levels as human plasma, and has even been used for plasma transfusions!

Supports the development of strong, healthy bones and teeth. It does this by improving the body’s ability to absorb calcium and magnesium. It also prevents osteoporosis, a condition in which the bones become thin and fragile and lose their density.

When coconut oil was first brought to the U.S., there was a lot of negative hype about it because it contains high levels of saturated fat. People were concerned that it increased cholesterol and contributed to heart disease—but this is a myth. It actually lowers cholesterol and reduces the chances of heart disease. This is because its fat content is simply changed into energy, lessening the likelihood of fat buildup in the arteries and heart.

Read more:

Coconut oil is of special interest because it possesses healing properties far beyond that of any other dietary oil and is extensively used in traditional medicine among Asian and Pacific populations. Pacific Islanders consider coconut oil to be the cure for all illness.

Here is a longer list of reported benefits:

Kills viruses that cause influenza, herpes, measles, hepatitis C, SARS, AIDS, and other illnesses.

Kills bacteria that cause ulcers, throat infections, urinary tract infections, gum disease and cavities, pneumonia, and gonorrhea, and other diseases.

Kills fungi and yeasts that cause candidiasis, ringworm, athlete's foot, thrush, diaper rash, and other infections.

Expels or kills tapeworms, lice, giardia, and other parasites.

Provides a nutritional source of quick energy.

Boosts energy and endurance, enhancing physical and athletic performance.

Improves digestion and absorption of other nutrients including vitamins, minerals, and amino acids.

Improves insulin secretion and utilization of blood glucose.

Relieves stress on pancreas and enzyme systems of the body.

Reduces symptoms associated with pancreatitis.

Helps relieve symptoms and reduce health risks associated with diabetes.

Reduces problems associated with malabsorption syndrome and cystic fibrosis.

Improves calcium and magnesium absorption and supports the development of strong bones and teeth.

Helps protect against osteoporosis.

Helps relieve symptoms associated with gallbladder disease.

Relieves symptoms associated with Crohn's disease, ulcerative colitis, and stomach ulcers.

Improves digestion and bowel function.

Relieves pain and irritation caused by hemorrhoids.

Reduces inflammation.

Supports tissue healing and repair.

Supports and aids immune system function.

Helps protect the body from breast, colon, and other cancers.

Is heart healthy; improves cholesterol ratio reducing risk of heart disease.

Protects arteries from injury that causes atherosclerosis and thus protects against heart disease.

Helps prevent periodontal disease and tooth decay.

Functions as a protective antioxidant.

Helps to protect the body from harmful free radicals that promote premature aging and degenerative disease.

Does not deplete the body's antioxidant reserves like other oils do.

Improves utilization of essential fatty acids and protects them from oxidation.

Helps relieve symptoms associated with chronic fatigue syndrome.

Relieves symptoms associated with benign prostatic hyperplasia (prostate enlargement).

Reduces epileptic seizures.

Helps protect against kidney disease and bladder infections.

Dissolves kidney stones.

Helps prevent liver disease.

Is lower in calories than all other fats.

Supports thyroid function.

Promotes loss of excess weight by increasing metabolic rate.

Is utilized by the body to produce energy in preference to being stored as body fat like other dietary fats.

Helps prevent obesity and overweight problems.

Applied topically helps to form a chemical barrier on the skin to ward of infection.

Reduces symptoms associated the psoriasis, eczema, and dermatitis.

Supports the natural chemical balance of the skin.

Softens skin and helps relieve dryness and flaking.

Prevents wrinkles, sagging skin, and age spots.

Promotes healthy looking hair and complexion.

Provides protection from damaging effects of ultraviolet radiation from the sun.

Helps control dandruff.

Does not form harmful by-products when heated to normal cooking temperature like other vegetable oils do.

Has no harmful or discomforting side effects.

Is completely non-toxic to humans.

So if you want to use coconut as a healthy food, do not be afraid of it's fat. The fat is what makes it a super healthy food. I want max fat coconuts, not low fat. Don't drink the low fat / no fat kool aid. It's garbage.
Eat your raw organic coconuts and enjoy and be healthy. That is all.

Dempsey's Resolution Fitness

Wednesday, May 1, 2013

Garage Gym Grand Re-Opening Bootcamp Special

The Columbus studio location is officially closed and the Salem Garage Gym is open once again, after two years in Columbus. The garage gym in Salem ran from 2007-2011 and is now back in operation.

To celebrate the re-opening of the Salem location, I am offering new and returning clients,  your first month of unlimited bootcamp for only $100 ($199 value). 

You will receive up to 10 small group bootcamp workouts per week plus you will receive the 42 minute targeted fat loss cardio program that you can do on your own in between workouts, a 6 week meal plan from the Diet Solution Program and nutrition coaching from me- all included extras for free.

The training is mostly outdoors with some indoors. The workouts are full of variety, fun, exciting, empowering and always challenging. All fitness levels welcome.

Burn fat, build muscle, lose sizes and inches as you increase your strength, power, endurance, flexibility, energy levels and overall health. Previous clients have lost as much as 10% bodyfat in their first month with some over achievers losing up to 5 inches from their waists in the first 10 days.

You will need to bring a water bottle, towel, yoga mat, gloves (optional), and (insect repellent if the mosquitoes love you).

The first workout if a free trial, so grab a buddy and come try it out for free.

Class times are Mon-Fri at 7:30-8:30am, Mon-Fri 12-1pm and Mon-Thu 7-8pm.

Email, call or text me to schedule your free trial.
706-573-4236 /

Dempsey's Resolution Fitness  

A healthy “Burger” for fat loss (recipe inside)

I must confess that I LOVE eating great tasting foods
but finding recipes that cooperated with my fat loss goals
has ALWAYS been a challenge.

Actually, the hardest part was finding NEW recipes again and again.

And to be honest, the biggest thing holding you back is probably
not having enough recipes or experience cooking healthy meals.

After all, the main stream cooking shows definitely do NOT
use the right ingredients in their recipes to be considered
a true “fat loss” recipe.

Thankfully, there are two passionate individuals that took it
upon themselves to provide you with great tasting fat torching
recipes…The Lean Kitchen Queen and The Muscle Cook.

They are otherwise known as Karine Losier and Dave Ruel
from Metabolic Cooking and they are taking the healthy
cooking world by storm with NEW and TASTY recipes.

Here is one of those great recipes they have allowed me to share with you.

“Asian Turkey Burger” – Compliments of Metabolic Cooking New Edition
Makes 3 Servings (3 Burgers)


• 1 pound ground turkey
• ¼ cup minced onion
• 3 tablespoons chopped fresh parsley
• 2 tablespoons Worcestershire sauce
• 2 tablespoons minced green bell pepper
• 1 tablespoon soy sauce
• 1 tablespoon water
• 1 tablespoon grated fresh ginger
• Salt and pepper
• 2 cloves garlic, crushed


1. Combine all the ingredients in a big bowl.
2. With clean hands, squeeze it together until it’s very well combined.
3. Divide into three equal portions and form into burgers about ¾ inch (2 cm) thick.
4. Spray a skillet with non-stick cooking spray.
5. Place over medium-high heat.
6. Cook the burgers for about 5 minutes per side until cooked through.

Nutritional Facts

(Per Serving)

Calories: 184
Protein: 33g
Carbohydrates: 4g
Fat: 4g


Do yourself a favour and go stock up on these ingredients TODAY
(if you don’t have them already) and cook this up for yourself to try.

You will NOT be disappointed

And if you like this one and want to try other great tasting meals then don’t
hesitate to go over to the Metabolic Cooking 2.0 website today and find
another 249 recipes and many more bonuses and material to help you
triple the taste while torching the fat

Metabolic Cooking 2.0: Over 250 fat burning recipes
The main package actually comes with several “mini” cookbooks
that categorizes the recipes by snacks, side dishes, fish + poultry,
vegetarian, red meats, desserts and many more!

Satisfy all of your cravings:

Spicy? YEP!

Exotic? CHECK!


And don’t worry. These recipes are easy to prepare and can
be enjoyed by absolutely everyone.

Including friends and family…even those not into the “healthy” thang ;)

Metabolic Cooking 2.0: Over 250 fat burning recipes
Jump on this great deal now!

Dempsey's Resolution Fitness

P.S. There is also an amazing FREE bonus they are including for the next
3 days on top of the "More Than Half Off" SuperSale.

Superchef Karine will take you into her “Lean Kitchen” for a
very valuable series of cooking videos. This is the first time
Metabolic Cooking has offered something like this and trust
me, you WANT to get this.

Metabolic Cooking 2.0 – More than Half-Off Sale + BONUS