My Get Lean Program: Still In The Fight at Week 12

So last Saturday I ran the Midnight Express 5K after not running for about 7 years.  It was the true "couch to 5K" program. I got up off the couch and went out and ran a 5K. Not optimal! Well of course it kicked my ass like nothing in the world. I was determined to make it, so I ran the whole thing without walking. It was truly pathetic as I used to run 1-13 miles per day, 6-7 days a week for 25yrs straight. A 5K used to be a joke to me -now its a freakin workout. I made it and didn't quit regardless of how slow I ran. And I ran it alone without a big support crew cheering me on.

Well the simple run crippled me for all of this week and my eating and exercise got jacked up. I finally started pulling it together and tried to maintain some semblance of leanness. Continuing with intermittent fasting (IF) - I'm down to 211.5lbs - lowest I've been in around 20 years and I dropped another 1/4 inch off the waist. The belts on the shorts have to have new holes punched in them cause I'm cinching them down so much. So despite being crippled by the silly run, I pulled the nutrition plan out of the gutter and got back in the fight. I'm thinking of doing more silly things like lifting heavy weights again and signing up for more runs. 44th Birthday is Tuesday, Sept 4th. So maybe it's midlife crisis. I'll keep you posted.

Eric
Dempsey's Resolution Fitness

Get Lean and Sexy in September with the Fat Shredder Challenge

Get Lean and Sexy in September with the Fat Shredder Challenge ! 4 weeks of rapid fat loss bootcamp designed to maximize calorie burn and shape and sculpt your body using old school total body, hardcore training and modern sports nutrition for fat loss. Lose inches and sizes as you shed bodyfat to become lean and toned in record time.

Mandatory before / after photo, weekly bodyfat check, weigh in and measurements. Nutrition coaching and targeted fat loss cardio program to do on your own included for free. 26 workouts available to you in September. Attend as many or all of them as your schedule allows.

Classes run on Mon-Wed-Fri at 12-1pm and Mon-Tue-Wed-Thu at 7pm-8pm. You can attend any combo or all of the workouts based upon your schedule.

1st place prize 3 months of bootcamp for free ($597 value)
2nd place prize 2 months of bootcamp free ($398 value)
3rd place prize 1 month of bootcamp free ($199 value)

Cost is only $120 ($199 value) for September challenge participants only.

Taking the first 10 people. Space is limited. Enroll now by calling / texting 706-573-4236 or emailing eric@dempseysresolution.com. Enrollment cutoff is Sept 4th at 7pm or when we reach 10 people.

Eric
Dempsey's Resolution Fitness

Current Programs Available

Dempsey's Resolution Fitness offers a variety of programs to meet your fitness needs. Numerous individual and group programs available for you based upon your schedule and budget. These proven programs deliver results and are unique, empowering, fun, full of variety and always challenging. Come in and try a free workout and see if it's right for you. Call, text or email to schedule your free trial workout.
706-573-4236 /  eric@dempseysresolution.com.

Eric
Dempsey's Resolution Fitness

High Protein Pancakes

Makes 1 Serving (6 pancakes)Ingredients

- 1/4 cup oatmeal
- 6 egg whites
- 1 tbsp ground flax
- 1/2 tbsp cinnamon
- 1/4 teaspoon of Baking Soda
- 1 teaspoon of Stevia

Directions

1. First heat a frying pan until hot and then reduce to medium temperature.
2. After mixing together all the ingredients in a blender, spray some pam (or other cooking spray), drop by spoonful onto the plan, flipping when bubbles start to form.
3. Make about 6 pancakes.

Nutritional Facts

(Per Serving)

Calories: 259
Protein: 30g
Carbohydrates: 26g
Fat: 4g

If you like this recipe, check out more of Dave's recipes here at Anabolic cooking. 

Eric

Dempsey's Resolution Fitness

My Get Lean Program: Week 10 Update

Week 10: Trying to maintain. Still at 213lbs and bodyfat and waist measurement holding steady. Nutrition plan has been a loosely followed combination of intermittent fasting and multiple small meals per day. Have had a mix of high and low carb days as well. Plenty of cheat meals in the high carb category :) Even had pizza day at bootcamp on monday! Boy that was good. Operating by feel and without strict parameters.

Eric
Dempsey's Resolution Fitness

Meal of the Week for Busy People: Crockpot Chicken

This meal has crock pot cooked chicken breast, plain greek yogurt, pecan meal, spinach, diced peppers, onions and tomatoes with a touch of balsamic vinaigrette. Quick and easy. All cold, thrown in an bowl and stirred up ready to eat.

Eric
Dempsey's Resolution Fitness 

Back To School Time For Mom's Bootcamp

Back to school time means Mom gets back in shape at Mom's Bootcamp. Come join us MWF at 09:00 - 09:30am. 

Drop the kids off and hit the studio for 3 action packed, 30 minute high intensity, fat blasting, total body workouts per week that will slim you down and tone you up in record time. 

Combine that with my nutrition coaching, meal plans and targeted fat loss cardio program, which I give you for free, and you can have a 6 day a week program that will have you back in those old jeans, looking hot in no time. Only $80 a month. This is a stand alone class and is not part of the regular bootcamp. Ladies only. Contact me if interested.

Eric

Dempsey's Resolution Fitness

What is your Metabolic Type?

I'm a protein type and I have used several metabolic typing tests to get the same answer.

You will have to search online for a metabolic typing test as the one that I had linked on here was in violation of copyright laws so I removed it.

Eric
Dempsey's Resolution Fitness

Fit Lifestyle Journey: Week 9 Still working on it.

week 9: work in progress. Don't let anyone tell you there is a magic quick fix. It's difficult stuff that takes constant effort. I have a long way to go but I'm fighting the fight everyday. How is your progress coming along? Come partake of the fit lifestyle journey with me. I have a simple goal- to step forward and be better everyday. What are your goals? 

Eric
Dempsey's Resolution Fitness

Tired of the same old Fitness Routine??

If you have gone as far as you can go using whichever fitness program, then maybe it's time you tried something different. Something unique that actually works. A proven, one of a kind program with 30 years experience. Peer tested with amazing results. You can only plateau on this program if you don't follow it and let yourself stall. You get a free class to see if you are a good fit for the program. Nothing to lose except bodyfat, sizes and inches. Come give it a try.

Training available:
One on one and semi private personal training
Fitness Bootcamp
Group Kickboxing Fitness
Men's Military Strength & Conditioning Group Class
Unit PT

Eric
Dempsey's Resolution Fitness

Busy Person's Meal of the Week: Spinach and Tuna

Meal of the week for busy people: tuna, chopped hardboiled eggs, diced peppers, onions and tomatoes, pecan meal and balsamic vinaigrette. For personal training and fitness bootcamp clients of Dempsey's Resolution Fitness.

Eric
Dempsey's Resolution Fitness

Real Food Shipped To Your Door With The Meal Movement

For the busy person who can't get to the grocery store frequently. 28 days of meals shipped to your door. The Meal Movement uses ONLY Natural foods like Meats, Vegetables, Eggs, Nuts and NO processed fillers, sugars, starches, noodles, rice, potatoes, gravies, etc. Our convenient 'heat and eat' individually packaged meats and vegetables allow you to eat natural foods while maintaining your busy lifestyle. Because our food tastes great, you will stick with it.

Because our variety is large, you will not get bored with it. Because our portions are filling, you will not get hungry and cheat. Because it's affordable, you will feel good about it. Because it works, you will love it! Great selection of food. Check out the meal movement!

I've had several clients use the meal movement and they all love it. Several clients have just gotten their orders and I'm waiting to hear what they think. I've used it and thought it was great. It's worth trying if it could get you to eat right and make the progress you deserve. 

Eric

Dempsey's Resolution Fitness

Watercress: Healthy Superfood

Watercress is believed to be a superfood and has many reported benefits although there aren't many studies to prove it in the science area. But folklore and legend has many tales of watercress benefits and although they may not be 100% - usually there is something to it.

So here is a quick list of alleged benefits:

Blunts training damage in athletes and MMA fighters.

Superfood: high levels of antioxidants in each serving. A salad bowl of watercress (about 80 grams) contains 42 percent of the recommended daily intake of vitamin A and 50 mg of vitamin C. Watercress also contains beta-carotene, B vitamins, vitamin E, folate and calcium. Dieters will be pleased that watercress is low in calories, containing a mere 18 per serving, which is less than broccoli.

purify the blood

make teeth and gums stronger

cure fatigue

make skin clearer

help with allergies

help with coughs

smell drives snakes away

lowers cancer risk

and..

Watercress, apart from being nutritionally rich, is believed by many as an aphrodisiac. No research has proven this as a fact.

Different countries all over the world claimed that this aquatic herb stimulates sexual desire. In fact, historical sources show watercress has been used by ancient Romans, Persians, Arabs, Greeks, among others to improve sexual drive.

Not only that, watercress is also said to increase sperm count. Although an aphrodisiac, it is believed to cause temporary sterility in certain African tribes.

Men from Hampshire believed watercress to be “hot stuff” and islanders from Crete have attested to its sexual powers and have handed down recipes and brews from one generation to the next.

This nature of watercress can probably be attributed to its high zinc and iron content which helps regenerate the body’s system which, in a way, can affects the sexual system.

I don't care if it's all proven by studies or not. If it does a 1/4 of what people say it does then it's badass. Plus it's just a healthy, vitamin and anti-oxidant rich plant. I don't know about you, but I'm eating this stuff from now on.

Read more:

http://www.livestrong.com/article/2706-facts-health-benefits-watercress/#ixzz22PjRarCl

http://www.watercressrecipes.co.uk/traditional-herbal-and-medicinal-properties-of-watercress/

Eric

Dempsey's Resolution Fitness

My 8 Week Get Lean Program: Week 8 Update

So week 8 has come and I've learned a lot of stuff about what works for me and what doesn't. I am happy with my progress although I could have always done better. I can see some abs for the first time in my life. Not great but far better than I was 8 weeks ago.

I'm down to 213.5 lbs from 217.5, lost 1.25 inches from my waist and down at least 3% bodyfat. Not huge numbers but enough to make a noticeable change. I also lost a bunch of water retention.

Here is what I didn't do: I didn't do any cardio or metabolic conditioning. I didn't workout 3 hours a day. I didn't obsess over food or starve myself. My lifestyle didn't revolve around my diet or gym time. I did my same routine and tightened up my discipline on my eating a bunch but not to a fanatical level. I had cheat meals, I went out to eat numerous times. I tried to drink more water every week. I didn't take any large number of special supplements or magic shakes. I ate according to the 80/20 rule. 80% good eating, 20% cheat meals at max.

Could I have done better - of course! If I had done all the stuff I listed, I would have made even better gains but I would have been stressed and not real happy. I'm not delusional - I wasn't doing contest prep. I'm a top heavy protein type. My body type is a square upper body with skinny legs and I retain my fat around my waist. But I'm leaner now than I have ever been - not skinny but leaner with less water retention. I have never seen abs ever until now even when I ran everyday - especially then. And I retained my lean body mass, even gained a bit and retained strength and performance while healing injuries. My workouts were more bodyweight and lighter than normal resistance training with higher reps and were no more than an hour total a day.

So at a month out from 44 years old, I am pleased with my progress. I followed 2 weeks of multiple small meals, 2 weeks of carb cycling, 2 weeks of intermittent fasting and 2 weeks of a hybrid intermittent fasting and multiple small meals. I am a bigger fan of intermittent fasting now. Carb cycling, not so much for me.

I did this 8 week program for my own benefit but also to show you that you can get better, leaner, fitter and healthier without extremes and without any magic potions. Just eat good, hydrate, rest and workout smarter rather than harder. And again for all the haters and sh#t talkers, whatever! Show me your pics and results and I'll high five you. My methods work, I just proved it again.

Are you happy with yourself when you look in the mirror? I am for now. If you'd like to know more about my programs, let me know.

Eric
Dempsey's Resolution Fitness

Back To School Special - Ends Friday

Deal is open till Friday August 3rd at midnight for the first 10 new clients. Start the school year off fit instead of fat. Get on this great deal with 7 classes available per week plus free nutrition coaching. Ends this Friday 3 Aug at midnight. Enroll Now!

Eric
Dempsey's Resolution Fitness

Don't Be A Lemming: You Don't Have To Follow The Crowd

Lemming suicide is a frequently used metaphor in reference to people who go along unquestioningly with popular opinion, with potentially dangerous or fatal consequences. Lemmings don't really engage in mass suicide as legend / myth has it. They suffer inevitable casualties during mass migration moves of extreme distance because it stretches the limits of their capabilities. Only the strong and lucky make it unharmed usually. Survival of the fittest and all that jazz.

Train smarter not harder! Are you doing stuff that is effective and rapidly taking you to your goals or are you just doing stuff cause you THINK it will take you to your goals. If you have been spinning your wheels for months or even years, it's time to make a change. The program that I have you do is proven by years of YOUR peers (people just like you) doing the same thing that I have you do -real people, real results. Not fantasy crap you see on an infomercial or the cover of a DVD box. And you don't have to be a gymnast or an Olympic lifter to get in real shape. Are you another face in the endless sea of followers of the marketing machine or someone who is motivated to attain, achieve and accomplish your goals?

Any exercise program, gimmick or diet will work for awhile. But then your body will rapidly adapt to the stressor and plateau will be present - if you let it. Your body is programmed to rapidly strive to attain homeostasis. This is the concept of an optimal operating environment for your body regardless of whether it is good or bad, based upon the conditions present. So knowing that plateau is a normal part of your body's response to change, you can stay a step ahead of it.

If you find yourself doing the same nutrition plan or exercise program for too long- say longer than 1-2 months, you know your body will try to halt any further change in the quest for command and control to keep you safe. Progress grinds to a halt and then the frustration begins. Breaking through a plateau can be difficult. What you don't want to do, is simply more of the same type of thing, that you have been doing.

At this point it is ok to deviate from your program to mix things up. Try a new program or routine and change the variables such as pace, intensity, distance, reps, weight, volume. Don't continue on aimlessly thinking that you have to stay with whatever routine that you have been doing. Once it stops working, it's time for a change even if all of the cool kids are still doing the routine that you have stalled with.

Don't simply continue to follow the crowd because it is popular. Do what works for you and do what you need to do in order to reach your goals - even if that means trying something new or different than what the cool kids are doing. If you have been running, try swimming. If you have been doing lots of bodyweight drills, try barbell drills, lots of barbells-try dumbbells and kettlebells. Light weight-go heavy. Strength try endurance and so on. Also shake up your nutrition plan.

Bottom line is don't be a lemming and follow the crowd into the surf if you need a change. Break free from the masses and do what will take you towards your goals. You may have to switch things often. Be free of limitations. You don't have to do what everyone else is doing. Be different, be unique. Do what works for you instead of what is popular - they aren't always the same thing.

Focus on your needs and wants and get where you are going in the most effective, direct way possible.  Success is almost guaranteed if you do.

If you need assistance with breaking free from the pack and the associated plateaus, contact me and I can help you restart the flames of progress quickly.

Eric
Dempsey's Resolution Fitness