Holiday Fat Blaster Special

DON'T WAIT UNTIL JANUARY - START NOW!

For new and returning clients.
Enroll now for up to 65 fat blasting bootcamp workouts that will cover you through thanksgiving to new years. You can attend as many workouts per week as you like - up to 13 a week.

And there are no excuses!

I’m so busy right now getting ready for the holidays.
I’m going on vacation.
I’m going to have to miss workouts so I’ll just start after Jan 1st.
I’m spending a lot on gifts and stuff so my budget is tight right now.

This special covers them all - dirt cheap, flexible schedule, max workout opportunities and it covers from now until new years so even if you miss a few days you can workout right up until you leave and start back up as soon as you get back.

While everyone else is packing on the fat this holiday season, they will be asking you your secret for staying lean through the holidays. Time is wasting. Enroll Now!

Eric
Dempsey's Resolution Fitness

Recipes: Lemon Tart With Chestnut Pastry

Check out this tasty recipe for Lemon Tart With Chestnut Pastry. All natural ingredients for a good tasting treat.



www.paleocookbook.com/newsletter/lemon-tart
Enjoy!

Eric
Dempsey's Resolution Fitness

Cardio Is Cardio Right? One Size Fits All? Hell No!

Around the Fort Benning Area, we live in a brain washed cardio heavy area. The Army is a cardio based organization, although I disagree with that concept, it is what it is. So we are inundated with cardio and endurance events touting everything from stellar fitness to weight loss miracles. And the extremes are in there also. Walks in the park with your baby to marathon and triathlon training will all get you in the best shape of your life. Well I'm here to tell you - No it won't.

Does cardio have many benefits -of course. But what I'm talking about is using the wrong type of cardio for a certain goal. I train people in primarily two realms of fitness goals - body composition and performance enhancement. The cardio portion of the training has overlaps but by in large- they are very different.

A soldier who has to pass the ranger 5 mile run and improve his 2 mile run time will train differently than the girl who wants to get lean and toned for her beach body. But many will tell you that you can do both at the same time. There is a limited overlap here, where that is a tiny percent true but not so much.

So the bottom line is that if you have a specific fitness goal, then the cardio portion of your training program has to be tailored to meet your needs.

I see people everyday doing the old classics - wearing the vinyl / plastic sweat tops, reading a book while going slow for hours, watching their heart rate monitor for their heart rate and calorie count, using different time splits and paces, and now of course you have to have 5 finger shoes, barefoot or one of the new barefoot style shoes. And you have to use the ninja Mayan Indian running method or the pose method -barefoot over hot coals with the new hybrid sweat recycling cooling system clothing -cause that's all that works and it's what the kool kids do.

I remember when I used to do my weekly 10 mile run, wearing an old school flak vest. I didn't run barefoot and I didn't have a new hybrid alien shirt or shoe. I didn't train for the half marathon that I ran in Hawaii, we just did it for PT one day. Mentality is a big part of the training. Easy doesn't work regardless of your goal.

Remember to work on your stride and rotate your shoes every 3-6 months. Train for your goal using the correct training method. The couch to 5k program is not a fat loss program, it's designed to help you run a 5k. It has limited value for anything else. Targeted fat loss cardio and metabolic conditioning training on the other hand, will work on your body composition, improve your cardio health and increase your run times and endurance. So choose your cardio program wisely.

And cross training is important regardless of your cardio goal or method. Mobility, flexibility, balance, stride, strength and conditioning combined with nutrition must be addressed with any program.

Run hard and smart and be safe on the road!

Eric
Dempsey's Resolution Fitness

Wrist Wraps And Grip Strength - What's The Deal?

You see a bunch of people in the gym using all sorts of wrist wraps when they lift weights. It allows you to lift heaviers weights which is always cool. But the issue is that depending on the type of training that you are doing, wrist wraps are good and bad. If you are bodybuilding and you are working on say back for example, wrist wraps allow you to get in heavier work on lat pulldowns, seated rows, chinups, and any barbell/dumbbell work. To get more intense work from the targeted muscle is the goal and wrist wraps allow you to do that.

But if you are doing general physical preparedness training or total body functional training, wrist wraps are not good. The wrist wraps prevent you from developing wrist/forearm and grip strength. I don't recommend using wrist wraps at all unless you are doing a specific type of training where it can be a benefit like bodybuilding. Everything I train clients with uses core and grip / forearm strength. A heavy sandbag has no handles or straps and is very hard to pick up. It makes you work your forearm and grip strength with every rep. Ultimately, your grip strength dictates how much weight you will be able to lift. It is the weak point especially with females. By not using any straps or wrist wraps, you must work those weak muscles and they will get stronger and be able to allow you to execute functional movements with greater weight.

So when I make you lift odd objects with no pretty handles and your forearms get smoked, you are doing the right thing. It is intentional. Not only will your forearms and wrists get stronger, your grip strength will increase and you will be able to lift heavier things. Then one day, when your out and about and something happens, you will be able to pickup or move an object without the fear of your grip failing you.

Practice grip strength drills by picking up odd objects and heavy kettlebells, barbells and dumbbells. Work on squeezing the object or crushing the weight bars. In time, you will notice the improved performance as your grip strength improves. In addition to traditional barbell / dumbbell wrist curls you should use a variety of odd objects like sandbags, rocks / stones, sledgehammer, rope and crushing tools like weight plates, pliable balls, grip squeezers and anything heavy you can pick up with one hand.  Train grip work specifically at least once a week.

Combined with the rest of the program like bench press and deadlifts, your grip strength will improve and your personal record will go up. So make grip strength part of your weekly plan and it will benefit you ten-fold.

Eric
Dempsey's Resolution Fitness   

Veteran's Day Special

Veteran's Day Special: For new and returning clients. All fitness levels welcome. Enroll now before Friday and receive unlimited bootcamp until Thanksgiving for $67. Can't beat this deal!

Eric

Dempsey's Resolution Fitness

Radiation And Your Food: Should You Be Concerned?

So with all the different food hazards out there, here is one more way that you are being poisoned. This is the symbol for irradiated food. Yes it's USDA and FDA approved. If you see this on the label, put it back and find a food that doesn't have it. Blasting your food with radiation is claimed to be a safe and effective way to keep your foods from being contaminated. Are you kidding me?

Irradiation was approved by the U.S. Food and Drug Administration (FDA) in 1963, and today is used on more than 40 food products dispersed throughout 37 countries.

Are There Health Risks to Eating Irradiated Food?

The FDA claims, "Irradiation is an important food safety tool in fighting foodborne illness," noting that the sources and amounts of radiation applied to foods are not strong enough to cause the food to become radioactive. They also state that "food irradiation does not significantly change the nutrient content, flavor, or texture of food." However, as Sayer Ji, found of GreenMedInfo.com, states:

"The FDA presently supports and actively promotes the use of Cobalt-60 culled from Nuclear Reactors as a form of "electronic pasteurization" on all domestically produced conventional food.
The use of euphemisms like "food additive" and "pasteurization" to describe the process of blasting food with high levels of gamma-radiation cannot obviate the fact that the very same death-rays generated by thermonuclear warfare to destroy life are now being applied to food to "make it safer" …
This is not a hypochondriac's rantings, as we aren't talking here about small amounts of radiation. The level of gamma-radiation used starts at 1KiloGray (equivalent to 16,700,000 chest x-rays or 333 times a human lethal dose) and goes all the way up to 30KiloGray (500,000,000 chest x-rays or 10,000 times a human lethal dose)."

As you might suspect, exposing food to the equivalent of hundreds of millions of x-rays does not appear to be an innocuous act. Alternatively, evidence to date suggests it may be having a detrimental effect on the health of those who consume it.

It never ceases to amaze me to what lengths the food industry and government will go to in order to make another billion at our expense. Of course blasting your food with radiation, gamma rays and xrays are not safe. So educate yourself, read your labels and make healthy choices. Live long and prosper!

For more info go here:
http://articles.mercola.com/sites/articles/archive/2011/11/05/why-are-your-spices--seasonings-exposed-to-half-a-billion-chest-xrays-worth-of-radiation.aspx?e_cid=20111105_DNL_art_3

Eric
Dempsey's Resolution Fitness

Holiday Survival Series Part 1: Halloween

Happy Halloween! This is a time of trick or treating, parties, sweets, candy and loads of sugar. With it brings massive calorie intake from carbs and massive increases to your belly, hips, butt and thighs. Plus a huge setback in your fitness and nutrition plan. But it doesn’t have to be like that.

With some self control and a few tweaks to the norm, you can enjoy the Halloween time without the damage to your hip bone area. Here are some simple tips to ward off blowing up like a balloon.

Manage your sugar and carb intake. Plan for some sweets.

Don’t drink your calories away with loads of carbs/sugar. Drink lots of water.

Keep your intake of protein high, fat intake medium and your carbs low when not exercising.

When you eat your carbs/sugar –keep it under control and make sure you eat protein and fat with it to lower the glycemic index of the carbs/sugar.

Try to exercise and at least walk a lot. Don’t be sedentary with lots of carb intake.

Moderation is the key – Give in to cravings only enough to make it go away unless you need to go cold turkey.

Try to have fun while maintaining control. Enjoy yourself without destroying your waistline.

Check out this article for some more tips.

http://dempseysresolution.getprograde.com/halloween-treats-for-weight-loss.html?advert_id=CN

Reminder that today is the last day for the 14 day Halloween Special Enrollment. Signup now!

Have a safe and happy Halloween!

Eric

Dempsey’s Resolution Fitness