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Thursday, September 26, 2013

The 6 Week Body Transformation Challenge: If You Lose 20lbs, Then It's Free

Get ready for the holidays with the 6 week body transformation challenge!

Transformation Challenge dates are Oct 1st to Nov 9th

Your new body is 40 days away!

Only taking the first 10 people. So if you want to change your life and your body and you are determined and committed to succeed then contact me ASAP to register.

The challenge is simple: Lose 20lbs in 6 weeks. If you meet or exceed the 20lbs in 6 weeks, your transformation challenge is FREE.

Why free? Because I want you to be my next before/after picture on the wall.

If you lose less than the 20lbs, you pay the discounted rate of only $120. (normal 6 week price is $180) so either way you get in great shape either with an $60 discount or Free.

This is how it works: You enroll by paying the $120 up front either with cash or card. At the end of the 6 weeks, if you meet or exceed the 20lb challenge, you get your cash back if you paid with cash, or if you pay with your card, I simply don't charge you.

If you lose less than 20lbs, you either already paid with cash or your card gets charged the $120 at the end of the 6 weeks.

This is a commitment to yourself. So there is no backing out. Don't enroll unless you are determined to change your body and your lifestyle to be fit and healthy.

You can't lose with this deal. If you follow the proven program and work hard, you will get results.

Class times are Mon-Fri at 12-1pm, Mon-Thu at 7-8pm, Fridays at 5-6pm and Saturdays at 10-11am.

You can attend any or all of the class times. Goal is to at least get 3 or more classes in a week and to do the targeted fat loss cardio program provided at home on the days you don't attend class.

Training is total body, with a combination of bodyweight exercises, free weights (barbell/dumbbell), kettlebells, odd object lifting, tires, sleds, sledgehammers, ropes, sandbags, plyo jumps and sprints.

Workouts are challenging, fun and full of variety. You will be training alongside people with the same goals in a fun, stress free environment.

It is for all fitness levels provided that you cleared for exercise by your Doctor.

Always check with your doctor before starting any fitness/nutrition program.

But you have to do the work in class and at home in the kitchen. If you want it bad enough, you can do it.

Nutrition program and coaching provided.

Weekly measurements, bodyfat percentage checks, weigh ins and before / after pics are mandatory.

Only taking the first 10 people. So if you want to change your life and your body and you are determined and committed to succeed then contact me ASAP to register.

Dempsey's Resolution Fitness

Saturday, September 21, 2013

Wednesday, September 18, 2013

28 Days Of Healthy Meals Delivered To Your Door

Photo: My personal trainer food order arrived today. This was my first meal of the day out of the box. Took 5 minutes to prep. It was good! Now I don't have to run to Kroger for awhile which is cool. If you want to try a sample , let me know and I will get you a bite. Check out the menu.

My personal trainer food order arrived today. This was my first meal of the day out of the box. Took 5 minutes to prep. It was good! Now I don't have to run to Kroger for awhile which is cool. If you want to try a sample , let me know and I will get you a bite. Check out the menu.

Photo: I'm digging this quick meal stuff. 2nd Personal Trainer Food meal today. Mesquite chicken breast, pistachios and veggies. 5 min prep. Very tasty.

I'm digging this quick meal stuff. 2nd Personal Trainer Food meal today. Mesquite chicken breast, pistachios and veggies. 5 min prep. Very tasty.

If you are pressed for time and you don't have a chance to get fresh groceries and cook healthy meals, this is a good choice to avoid skipping meals and making unhealthy choices. Your fitness success depends on your nutrition.

It's quick, convenient and full of variety. Check out the menu at Personal Trainer Food

Women's Beginner Semi-Private Personal Training Class Now Available!

Women's Beginner Semi-Private Personal Training Class Now Available!

Register For Your Free Trial Session Now!

Bring a friend and split the cost for your first month.

For women new to fitness or starting over who need a low impact start up.

Non-intimidating, encouraging, positive, low stress environment full of fun, variety, structure and accountability.

Learn proper form and technique for exercise, breathing, flexibility, posture and movement.

Nutrition coaching and program included.

Cardio program for off days included.

2 class times opening.
3 (30min) sessions per week
8:00-8:30am or 10:00-10:30 am

Class size limited to 4 women max per time spot.
Enrollment is open now until the 4 person limit is reached.

If interested, private message me to schedule your free trial.


Tuesday, September 17, 2013

Are you maximizing your workout time or wasting it?

You see people in the gym, doing cardio, for hours on end. They attend an hour of step class, then they get on the treadmill and then on to the elliptical machine and then on to the stairmaster. And they never seem to look any different. I have witnessed people doing this for years. It is insane!

Disclaimer: If you enjoy spending hours working out, have hours to spend everyday and are happy with your progress and results - then by all means continue doing what you are doing. But if you are tired of spending hours in the gym, don't have hours to spend working out, want more results, faster, then this pertains to you.

Let's talk about using your workout time wisely. First, some historical info from my personal experiences.

For the past three decades, I have spent many of those years working out one to four times a day. Usually, two to three times a day at least.

During my martial art days, I would run (30 min), lift weights (1 hour), meditate (45 min), stretch (45 min) and then attend martial art training (2 hours). So roughly 4 hours a day.

And then during my 20 years in the Army, I would do PT (cardio: run, ruck march, bike, swim) in the morning (1 hour), then do strength & conditioning training in the afternoon (1 hour) on average. There were many times when we would also do hand to hand combat (1 hour) and swim or bike for an additional hour. So 2-4 hours a day on average.

So in order to survive each day, I had to fuel the machine with high carbs constantly. And during the last 30 years, I experimented with every major type of diet (high carb, high protein, ketogenic, carb cycling, raw, paleo, on and on)  to see what would work best with the workload I endured every day.

The only thing that got me through each day was an extreme amount of carbs. Of course, this kept me flabby. I was thinner but I could never get cut or ripped and my strength always suffered.

It was about performance, not my physique. As long as I performed at optimal levels in cardio, that was all that mattered to the world. I was never happy with my physique and I figured with all the insane amounts of cardio that I did every day, I should be ripped. But I wasn't ever.

Then I got hurt and my world changed. I hurt my knee on a parachute jump. I strained my MCL and then developed problems in my other knee from overcompensating so much. Of course, they continued to make me run and jump out of planes, which killed any chance of healing and rehab.

So my knees got worse. I had to stop running and jumping out of planes. Then I was considered unworthy and substandard by the jumping runners committee. But then I began to heal up. And my training and nutrition changed.

Afghanistan and Iraq got in the way. My knees were pretty banged up by the end of Iraq. But still I minimized my running to focus on strength and conditioning. By the time I was finishing my last tour of duty at Fort Benning, I was a certified personal trainer and a certified sports nutritionist. I decided to help people get healthy and fit as my post Army career. In 2006, I started my own fitness business.

I studied and took many courses. I realized the error of my ways for so many years. More is not always better. Quality vs quantity started to make sense. My training became much smarter and my nutrition got way better. I started healing and getting stronger. The fat was melting away and the muscle was building. I learned how to train around injuries. My knees were healing. By the time I retired in 2007, my knees were healed up and I was starting to move some heavy weight.

My workouts became short bouts of heavy weightlifting and fast body weight training, with lots of intensity and variety. In and out, total body workout in less than 45 mins a day.

Science has proven that short, high intensity workouts are superior to long, slow steady state endurance training for physique training. The days of hours spent in the gym are dead for the informed people.
The old ways work if you eat right. Most people do not. But it is still inefficient when you are busy and pressed for time.

This is me with no cardio at all- present day. I am healthier, stronger and have a much leaner physique at 45 yrs old by training no more than 45 min a day than when I was at 25 yrs old training 4 hours a day.

High intensity interval training, Tabata training and similar metabolic conditioning methods are vastly superior in regards to time spent vs results. Of course, runners and cardio queens will argue that point to death.

Studies have shown that exercising for more than 45-60 minutes dramatically cuts into any gains or progress that you could make. There are several reasons for this. Hormonal and metabolic effects of blood sugar levels, cortisol and other hormone fluctuations can bring your progress to a screeching halt. You flux back and forth between anabolic (muscle building) and catabolic (muscle breakdown) zones throughout each day. You are usually in a catabolic state during a hard workout. After about 20-30 minutes, your blood sugar levels are dropping and your body starts using other stuff to fuel the machine - protein and fat breakdown and conversion to sugar (I'm leaving out big fancy words on purpose like gluconeogenesis). Once these things start happening, you aren't really heading into a place where results are found.

Shorter, high intensity workouts using total body, multi- joint, compound movements hit all the major muscle groups and using interval protocols, your cardio output can be very high. You burn calories for extended periods of time through big words like EPOC. To get results from these shorter workouts, the intensity has to be very high. It would be hard to last an hour training at this level of intensity.

Everyone involved in serious body transformation training follows these modern science based methods. Stop the old ways of long pointless workouts with hours wasted trying to burn 800 calories in an hour, when you could be burning calories for up to 36 hours, from one 20 minute workout - if you do the work. Your body will thank you in the long run.

If you want to learn how you can burn up to 10% body fat in 4 weeks and lose up to 5 inches in as little as 10 days, message me.

Dempsey's Resolution Fitness

Tuesday, September 3, 2013

21 Day Birthday Bootcamp Special

Photo: Bootcamp Birthday Special !
Message me to schedule your free trial workout.
#fitnessbootcamp #auburnal #phenixcityal #opelikaal #smithsstation #columbusga #fortbenningga

September Birthday Bootcamp Special!

To celebrate my 45th birthday, I'm offering 21 days of unlimited Rapid Fat Loss Bootcamp for only $67 (REG PRICE $90).

You receive up to 11 classes per week for 21 days plus a 6 week meal plan, nutrition program and a targeted fat loss cardio program.

Class times are Mon-Fri 12-1pm, Mon-Thu 7-8pm, Fri 5-6pm and Sat 10-11am.

Your 21 days start upon enrollment.

New and returning clients only.

First class is a free trial.

Must enroll by Sep 10th.

Message me or call/text 706-573-4236 to schedule your free trial workout now.


Dempsey's Resolution Fitness