Some New Food Ideas from Publix

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Here are some new food choices that I found at Publix. You can use these in a variety of ways to create new meals ideas. Minimal carbs, lots of good fats and protein. Use your imagination to create tastey and healthy meals.

Eric

Dempsey's Resolution Fitness

Updated Stats From My Experiment

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My Experiment Continues: I continue to track my stats without tracking my meal plan or calories. So as you can see I have continued to slowly progress over time. The numbers tell a story. The key numbers are the caliper hipbone measurement (SI MM) and weight.
I have stayed within 3 pounds with my caliper millimeter measurement going down from it's highest of 8mm to 2mm - a loss of 6mm, I have maintained a 1 to 1.5 inch loss from my waist, and the bodyfat percentage has gone down from it's highest of 13.8 to 6.7 which is a loss of 7.1%. This has been slow, steady progress over 2 months.

Stat Updates:
10 SEP: SI MM 7, BF 11.5, WT 219.5, WAIST 39
14 SEP: SI MM 8, BF 13.8, WT 219
28 SEP: SI MM 6, BF 11.5, WT 217
25 OCT: SI MM 4, BF 9.2, WT 220, WAIST 37.5
01 NOV: SI MM 4, BF 9.2, WT 218, WAIST 37.5
07 NOV: SI MM 5, BF 9.2, WT 218.5, WAIST 38
11 NOV: SI MM 3, BF 6.7, 217.5, WAIST 37.75
19 NOV: SI MM 2, BF 6.7, 218, WAIST 37.5

I don't follow the program that I use for my clients because I don't have the same goals as most clients do. I don't do targeted fat loss cardio or any cardio for that matter. I don't do Tabata drills or any timed interval metabolic resistance training. I don't journal my meals, count calories, plan my meals, or do any preparation. I do single bodypart training with maximal weight, focusing on 1 rep max training. I eat mostly clean and follow the basic guidelines that I teach, loosely. I eat allot and I eat frequently. I make no deliberate effort to burn fat or get lean. And I still can make progress.

So what's my point? If I followed my program, that I have you follow, my progress would have skyrocketed. So if you are following the program and your not making the progress you want - the key question is why? I have now shown you that it can be done with minimal effort and no tracking. So if your tracking numbers and doing everything your supposed to be doing, you should be smoking toward your goals. If you want to achieve your goals then do so. Stop making excuses and follow the program. It works, it's been proven by dozens of my personal training clients and bootcampers. Yoda said do or do not, there is no try.

Eric
Dempsey's Resolution Fitness

3 Secrets For Getting a Booty For Life Today!

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3 Secrets to Get a Booty for Life Today!

If you want to lose thigh fat, get sexy legs, and build a perky butt and booty that you can be proud of for life, then this will be the most important article you ever read.

Nutrition is the secret to success for women when it comes to sculpting their bodies and losing thigh fat. Do you keep a nutrition log? If not, you must start doing so! Research shows you'll lose more fat if you track your diet and write down what you eat. Record every aspect of your nutrition for at least 1 week. Most people have no idea how many calories they are eating each day. Just doing that will help you lose inches.

Here are 3 more secrets to success if you want a Booty for Life...

1) The #1 diet secret to success is...To remove excess sugar and processed foods from your diet and switchto cheaper and healthier foods. In the Booty for Life program, you'll receive a complete calorie counter and meal plan guideline to helpyou identify the perfect fat burning meal plan for women.

2) Small nutrition changes can help you lose a lot of fat. This can be as simple as committing to one small nutritional improvement per day (such as replacing your lunch time soda with water) and one large change per week (such as setting aside time on a Sunday to shop and prepare for your weekly meals).

In the Booty for Life program, you'll also get...- The Treats and Cheats Food Guide- A step by step system to determine the number of calories you need- Detailed guides to good carb, high-protein, and healthy fat foods- A perfect meal plan for eating multiple meals, even for busy women

3) Exercises that you can do in the comfort of your own home - and even while LYING DOWN! - can help you sculpt your booty and "perkify"your butt. In the Booty for Life workout program, you'll discover...- Unique LYING DOWN exercises that work your butt- Proven exercises to burn belly fat- You don't need long, slow cardio or boring crunches. And you can build a beautiful butt in the comfort of your own home!

Click this link to get the complete Booty for Life program and nutrition guide: Booty For Life

To your success!

Eric
Dempsey's Resolution Fitness

November Bootcamp at Smith - Midway Results

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Bootcampers at Smith have been working hard and their bodies are reacting to the new stressors. Big change occurs in the beginning and it's the catalyst for change that opens the door for big progress. Look at these numbers.

Bodyfat loss results in two weeks:

Anne - maintained the same
Carrie - lost 6.1 % BF
Laura- lost 4.1 % BF
Jake - lost 3.5 % BF
Gen - lost 3.6 % BF
Megan - lost 6.5 % BF
Jerome - lost 6.3% BF
Shelly - lost 8% BF
Jessica - lost 7.9% BF
Dusty - lost 3.7% BF

Great work everyone. Keep at the nutrition plan and work hard.

Eric
Dempsey's Resolution Fitness

Little Known Fat Burning Facts

Carbs, carbs, carbs. That's what everyone seems to want to talk about. How do I avoid carbs?Well, what you should be talking about instead is, "How do I get more lean Protein into my eating plan?" Now THAT is the right question. You see, Protein is where it's at.

Check out these two little known facts about protein:
1) Protein requires more calories to digest than carbs or fat. This is called the "thermic effect of food." In other words, your body uses more calories to digest protein than other nutrients. Pretty sneaky, huh?
2) Protein provides satiety. That's a fancy way of saying you feel fuller for longer when you eat protein ;-) Good sources of Lean Protein come from foods such as: Fish, eggs, poultry, lean beef...But some people have trouble eating enough protein each day. Some people would like it to be more convenient for them. If that's the case with you then I have VERY good news. And it's news I've been waiting to tell you for some time now.

My buddies over at Prograde Nutrition have finally released their pharmaceutical quality whey protein. You see, not all Protein powders are created equal.
Prograde Protein:
- Delivers unparalled purity through low-temperature mirco-filtering
- Is naturally sweetened with Stevia
- Contains 5.3 grams of branch chained amino acids per serving
- Mixes instantly with just a spoon
- Enhances absorption and digestion via lactase and Aminogen digestive enzyymes

Look, I've been waiting patiently for Prograde Protein to come out. But as usual, Prograde just would NOT release this product until they could get it as close to perfect as possible. The best part is they are putting it on sale this week to celebrate it's launch. You can get it at 10% off this week ONLY. Just go to Prograde Protein to find out the details. Including the coupon code to use when you order to get the 10% off your order. But you need to hurry. For one thing, the special price ends this Friday, November 13th at 11:59pm EST. The other thing is, well, I cannot begin to tell you how highly anticipated Prograde Protein has been. There's a very good chance they'll be out of stock well before Friday even gets here! So get yours NOW.

PS - Prograde Protein is NOT just some run of the mill protein powder you can find anywhere.

Eric
Dempsey's Resolution Fitness

5 Best Lower Body Kettlebell Exercises You Can Do Anywhere

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5 Best Lower Body Kettlebell Exercises You Can Do Anywhere
By: Craig Ballantyne, CSCS, MS
Turbulence Training

In this workout you will learn the 5 most powerful lower body kettlebell exercises you can do to gain muscle and burn fat. But, perhaps more importantly, is with these exercises you will begin to realize the flexibility kettlebell workouts offer in terms of convenience and lifestyle.

The first exercise is the Double Kettlebell Front Squat. So, start out by holding the KBs at shoulder height, push your hips back (don't bend at the knees first), break parallel, squatting as low as you can while keeping your abs braced. Then drive back up.

The next exercise is called the Tactical Lunge, or a regular lunge with a twist. First, lunge backward and as you are lunging take the KB underneath your front thigh and switch hands. Alternate sides. Be sure to keep your torso upright throughout.

The next lower body KB exercise is the Pistol Squat. So, place the KB at chest height and balance on one leg with your other leg out in front. Next, squat down as low as you can go, and drive back up. Do all reps for one side and then switch.

The 1-Leg Rear Deadlift is another great exercise to do using kettlebells. The previous exercises work the front of the thighs, whereas this will focus a lot on your hamstrings. So, hold the KB with both hands in front of you, balance on one leg and push your hips back. Now, to come back up, you will squeeze your glutes and hamstrings for a powerful contraction.

The last exercise is the Turkish Get-up. And although this is a great ab exercise, in fact it, like all the other exercises mentioned here, is an excellent total body exercise. So, from a laying down position, hold the KB overhead with arm extended (do not let your elbow bend) and bend the leg on the same side as the arm holding the KB. Next, you want to lift your torso up and get into the lunge position and drive up. Now, to return back to your lying down position, drop your opposite knee to the ground, then your opposite hand, followed by bringing your leg through to the front and then drop your torso down and slowly lower back down to the ground, all while maintaining that pushed out position with the arm.

These are some incredibly effective exercises for your lower body that can be done in only a small space with just one or two kettlebells. Simple, fast, and supremely powerful.

About the Author:
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit
Turbulence Training

The Sure Thing for Fat Loss by Tom Venuto

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Here is an article by Tom Venuto from
Burn The Fat, Feed The Muscle

There are not many “sure things” in life. Almost every
worthwhile endeavor comes with a certain degree of risk
and no assurance of the outcome. In the case of chiseling your
body into a lean machine, there’s always some trial, error and
experimentation necessary, especially because each person’s genetics,
body type and physiology are so unique.

There can be great value in the trial and error process as a
learning experience, but what if you could skip the unnecesary
trial and error by placing your bets on “sure things” instead
of guessing or gambling? That would be great wouldn’t it?
Unfortunately, in the health and fitness field, there appear to be
fewer “sure things” than anywhere else!

Fitness experts are known for having opinions and theories
that range from one extreme to another. Many competing fat
loss programs represent polar opposites: high carb vs low
carb being the most common example.

Scientists often end their papers with, “more research is
needed” and they rarely stick their necks out and take a
strong stand, unless the evidence is air-tight and rock-solid.
But amidst all the chaos, confusion and conflicting advice
of the nutrition and fitness world, there are a small handful
of “SURE THINGS” and you’re about to learn them all…
These are things that most of the researchers and most of
the fitness and dietetic professionals agree on.

Of course, We will never get 100% consensus on the subjects
of exercise or nutrition, because science is continuously
unfolding and one decade’s sure thing” has been known to
become the next decades “myth busted.” Should we close our
minds and accept our current “sure things” as final, we may
be closing our minds to future discoveries and potential
for advancement.

Even if we get a nearly unanimous vote, there’s almost
always a lone dissenter out there somewhere, and people
sometimes believe weird things, even in the face of science.
People also often believe in their dietary approaches NOT
for scientific reasons, but for environmental, spiritual
or humanitarian reasons.

Nevertheless, if we use science as our guide, then the weight
of the current evidence is heavy enough that these are as
close to SURE THINGS as we can get, and that you can’t go
wrong by applying these principles in your own fat loss
program immediately…

SURE THING #1: FOCUS ON THE CALORIC DEFICIT
One thing that virtually the entire scientific community
agrees on is that the law of energy balance is always with
us. In order to lose body fat, you must burn more calories
than you consume. This is known as having a “caloric deficit.”
Although there are a few people who still claim that “calories
don’t count,” I will be as bold as to say that those people
are mistaken. PLEASE NOTE CAREFULLY: There is a huge
difference between saying “you don’t have to count calories” and
“calories don’t count.”

Some diet programs are “ad libitum” in nature. This means
they do not advise calorie counting; they simply tell you
what to eat and what not to eat. You eat as you please, as
long as you follow the food restrictions provided.
What they usually don’t tell you is that the eating restrictions
are the equivalent of having built-in automatic calorie control.
These programs do not refute the law of energy balance, they
confirm it.

When a diet program claims, “Eat as much as you want and still
lose weight”, you are hearing a Big Fat Lie. Incidentally, the
Federal Trade Commission (FTC) says it is illegal to make this
claim in advertisements and they can sue you if you do.
Many people still deny the law of calorie balance in the face
of scientific evidence.

For example, some of the old school low-carbers are notorious
for disputing the calorie balance equation, in favor of believing
in some type of “metabolic advantage” that comes from low carbs.
I.e., “eat X grams of carbs or less, and you can eat as much
as you want.”

I assure you, if you have a caloric maintenance level of 2000
calories a day and you eat 3000 calories a day of protein and
fat (no carbs) you WILL gain fat! Perhaps it will be harder to
consume that many calories in the form of protein and fat as
compared to sugar and protein and fat, but if you manage to
pull off that gastronomic feat, you will gain weight nonetheless
(and low carb writers might be surprised at how much food some
people can shovel down their throats - even sans carbs!)

Fortunately, the low carb community today has some very
intelligent voices speaking out, saying that low carb does
not mean “unlimited calories” and that low carb diets also
require a caloric deficit; they may simply make it easier
to achieve that deficit, automatically without counting calories.

While I am very much in favor of doing things “by the numbers,”
programs that tend to make you “automatically” eat less without
counting calories are not a bad thing at all (the spontaneous
reduction in caloric intake often occurs due to an appetite-
suppressive effect of certain diets, and or due to the selection
of low calorie-density foods which are highly satiating).
That said, no combination of foods, elimination of foods,
or arrangement of macronutrients will override the law of
calorie balance. To lose fat, you have to eat less than you
burn, period.

You have to be diligent about maintaining your deficit
too, because:
(1) Energy balance is dynamic, and what is a deficit for you
today, may not be a significant deficit six months from now
(2) If your maintenance calories are 2000, and your intake is
1500 one day (a deficit) and 2500 the next (a surplus), you
have NOT achieved a caloric defict over the two day period -
you are in energy balance. Conveniently, most people seem to
have some kind of selective “amnesia” and they only remember
the days they were in a deficit! Consistency over time is
the key!

The sooner you accept that the cornerstone of fat loss is a
caloric deficit, the sooner you’ll be able to think clearly
about your nutritional choices and the better you’ll be able
to judge everything you ever read, see and hear about nutrition,
for the rest of your life.

By the way, did you know that there are two corollaries to the
law of calorie balance, which almost no one teaches?
In my Burn The Fat, Feed The Muscle program, I reveal these
little-known calorie corollaries (chapter 6) and I teach the
exact, scientific formulas for calculating your ideal calorie
intake for burning the maximum amount of fat, without losing
muscle or slowing down your metabolism.

You can learn more by visiting:
Burn The Fat, Feed The Muscle

Sincerely,
Your friend and coach,
Tom Venuto, CSCS, NSCA-CPT
Burn The Fat, Feed The Muscle