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