My Recommended High Quality Nutrition Supplements

Tuesday, July 30, 2013

Kiara Joins The Women's Kettlebell Club!

Photo: Kiara is the 10th woman to join the women's kettlebell club. Today she executed the clean to squat to overhead press with the 45lb kettlebells. Great Job!

#girlswholift #kettlebells #strengthtraining

Photo: Updated roster -who's next

Kiara is the 10th woman to join the women's kettlebell club. On July 25th, she executed the clean to squat to overhead press with the 45lb kettlebells. Great Job!

She has joined the Women's Barbell Deadlift Club with a 200lb barbell deadlift, The Women's Plyo Jump Tire Stack Club with a 32 inch plyo jump and now, the Women's Kettlebell Club. She has to join the Women's Bench Press Club and then she will qualify for the Iron Woman 2.0 Award. 

Her bench press is currently at 115lbs and she needs 125lbs to qualify. 

Can she do it? Stay tuned as she continues her fitness journey.  

Eric

Tuesday, July 23, 2013

Healthy Shakes: An easy alternative to heavy meals

Photo: Today's power green shake: plain Greek yogurt, almonds, extra virgin olive oil, kale, spinach, asparagus and raw organic honey. 

#eatclean #fitness #nutrition

Today's power green shake: plain Greek yogurt, almonds, extra virgin olive oil, kale, spinach, asparagus, baby tomatoes, raw organic honey, ice and water.

Sometimes when you are eating healthy and clean, you get burned out. You aren't wanting a cheat meal but you are just tired of eating heaps of spinach leaves, almonds and chicken. Especially on busy, hot summer days. 

A blender is a healthy solution. Simply throw your meal in a blender and drink it cold.

 Photo: Abby helping Daddy make a high protein organic power greens smoothie. I got her and Mike to drink half a glass each. Baby steps. 
#nutrition #fitness

This past weekend, I had my kids help me make my shakes and I got them to drink some. Kids need to be eased into healthy food as they are used to the processed, poisoned world. In the pic above, my 5 yr old daughter Abby, helped me make my power greens shake and she drank half a cup. We had fun making it and it exposed healthy eating to the young minds of my kids. 

You don't need an expensive juicer machine. You don't need to spend money on all of these high speed greens powders. All you need is a half decent blender. Throw your spinach, kale, watercress, fruits, nuts, seeds, protein powder, extra virgin olive oil, water and ice in a blender and boom! Instant super food health meal shake. Great for hot days when you don't feel like eating. Make it super cold and enjoy.

I'm not a big shake person as I advocate eating your whole, organic food as much as possible. But it is a healthy alternative and helps when you get tired of endless munching on weeds and nuts. 

Photo: Tonight, in between clients, I didn't feel like or have time to eat a meal. So I decided to throw my meal in a blender and drink it as a shake. 

3 scoops prograde lean, 2 tablespoons of extra virgin olive oil, 2 tablespoons of ground flaxseed meal, 1 handful of organic power greens, 1 handful of grapes, 2 tablespoons of organic raw honey, water and ice. 

http://dempseysresolution.getprograde.com

Here is another shake that I made recently. 

3 scoops prograde lean, 2 tablespoons of extra virgin olive oil, 2 tablespoons of ground flaxseed meal, 1 handful of organic power greens, 1 handful of grapes, 2 tablespoons of organic raw honey, water and ice.

Of course, if you prefer using protein and greens powder and such, I recommend using trusted brands like Prograde and the like. 



Now you totally don't need to use protein and greens powders but they are quick, easy and convenient to have on hand. You can simply use raw fresh vegetables and fruit and a protein and fat source. Regardless of how you do it, a healthy shake is a great alternative to a bulky meal, when you need a change of pace. 

So get your ingredients and your blender and shake it up. 

Eric

Sunday, July 14, 2013

Putting together a quick healthy meal



http://www.dempseysresolution.com

Quick instructional video for personal training and fitness bootcamp clients of Dempsey's Resolution Fitness. Showing how easy, putting a meal together can be.

Eric

Friday, July 12, 2013

Kiara Joins The Women's Plyo Jump Tirestack Club!



Kiara joins the women's plyo jump tirestack club with a succesful jump on the tire stack.
She has also joined the women's barbell deadlift club so that makes her 2/4 on the requirements for the iron woman 2.0 award. Great job Kiara!


Eric
Dempsey's Resolution Fitness

Saturday, July 6, 2013

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
- Salt
- Fresh ground black pepper
- Olive oil (not 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

Friday, July 5, 2013

Two Week Fat Shredder Challenge: Win Free Bootcamp


How much body fat can you lose in two weeks?

Want to lose body fat and earn free Bootcamp? 

For only $49, you get 10 days of fitness bootcamp with 10 workouts offered per week. 

Meal plans, nutrition coaching and targeted fat loss cardio program included.

If you bring a buddy, yu can split the cost and pay only $25 each.

First time clients get a free trial workout so you can try before you buy. 

If you lose 5% bodyfat in the ten days, you will receive a month of fitness bootcamp (normally $120 a month) for free.

In the next ten days, you could just be ten days older and possibly fatter or you could be on your way to the body you desire.

Carla (pictured below with her husband) just completed the 10 day Fat Shredder Challenge. In 10 days, she lost 1.6% body fat, 4.5lbs and 5.5 inches from her waist. While she didn't win the free bootcamp, she made some dramatic, good changes to her body and her nutrition is so much better. She is just getting warmed up. Great work Carla!

George (Carla's husband, pictured below) completed his 10 day Fat Shredder Challenge. In 10 days, he lost 9lbs, 1.5 inches from his waist and 0.4% bodyfat. Great job!

Photo: George and Carla working hard on the sleds!

Grab a buddy and try the two week Fat Shredder Challenge! Enroll now!

#fatloss #fitness #fitnessbootcamp #getlean #weightloss

Eric