Dempsey's Resolution Fitness

Join Us For The Centered Mind Wellness Class

2012-01-22T03:35:00.000-05:00

Everyone is invited to the Centered Mind Wellness Class on Saturday, Jan 28th at 2pm. De-stress, relax, refresh and calm your mind and body. Cost is $10. RSVP on the event page if interested. Also if you want to attend -invite your friends. Join us for a one hour meditation and breathing class. This unique hybrid program uses methods from yoga, chi kung and martial arts. Standing, seated and lying postures will be taught in conjunction with breathing techniques.

Event Page: http://www.facebook.com/events/287532894637042/?context=create#!/events/287532894637042/

Eric
Dempsey's Resolution Fitness

2 weeks left to start changing your life!

2012-01-19T11:38:00.000-05:00

You only have 12 days left to take advantage of my new year's specials. Killer deals that will kickstart you on a journey that will change your life. Try a lifestyle changing, fun, exciting and proven program that is different from the rest, challenging, empowering, full of variety and value, that produces amazing results in both body composition and performance. Message me for info. Don't delay, time is running out.

Eric

Dempsey's Resolution Fitness

Weight Loss Can Cause Bone Mass Loss

2012-01-10T22:43:00.000-05:00

Traditional mainstream weight loss without a deliberate emphasis of fat loss bring numerous unhealthy side effects with it. One of the big health issues is with bone health. In addition to the majority of weight lost by traditional methods being from lean body mass, your bone health suffers as much as your muscles do.

Here are some new terms for you to learn: Weight cycling is the repeated loss and regain of body weight, and occurs frequently in obese and overweight men and women in their attempts to lose weight and maintain a lower body weight. Weight cycling may also occur in men and women of normal body weight or in those with eating disorders such as anorexia nervosa. The goal of intentional weight loss is to reduce fat mass, but there is typically an accompanying unwanted loss of lean body mass, including bone mass.

Next is Osteopenia which is a condition where bone mineral density is lower than normal. It is considered by many doctors to be a precursor to osteoporosis. Sarcopenia is the loss of lean body mass. Together, these two conditions are the real results of traditional weight loss. None of it is good for you.

Overweight dieters who cut calories but don't exercise lose more than weight -- they lose bone mass.

That finding comes from a study by Dennis T. Villareal, MD, and colleagues at Washington University in St. Louis.

Your bones give your body its shape, help you move, and support your body. Your bones also help protect your heart, lungs, and brain. Even though your bones feel hard and rigid, bones are living tissues that are constantly rebuilding themselves during your life.

After about age 30, you can start to lose bone faster than your body makes bone, which makes your bones weaker and more likely to break. Add chronic weight loss and dieting to the mix and your bones are even more at risk.

If you just cut calories -- and don't exercise -- you harm your bones two ways. You may cut nutrients needed to maintain strong bones, and you don't stimulate bone growth.

People who have had gastric bypass surgery or other bariatric weight-loss surgery have an even higher increased risk of breaking bones than previously found. These study findings will be presented Tuesday at The Endocrine Society's 93rd Annual Meeting in Boston.

During weight loss through calorie-restricted diets, bones are being remodeled - breaking down old bone and forming new bone - at an accelerated rate. At the same time, bone density is decreasing, causing increased fragility. In a new study, a University of Missouri researcher and collaborators at the University of Kansas found that the potentially harmful effects of weight loss on bone persist during weight maintenance following moderate weight loss.

Weight loss also changes your metabolism and hormone levels. The effects of weight loss on your hormones impacts your bone health. With weight loss, your cortisol levels rise which causes you to not only produce and store more body fat but you also become more catabolic, losing more lean body mass and bone mass. Estrogen levels can rise causing more fat storage and testosterone, IGF-1 and HGH levels can fall. All of these hormone fluctuations cause increased fat production, fat storage and lean body mass and bone mass loss.

The bottom line is that weight loss without fat loss is unhealthy. You should focus on losing fat and building and maintaining your lean body mass and bone mass regardless of what a scale reads. A good nutrition plan and exercise program combined with a healthy lifestyle will keep you lean, strong and healthy.

References:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2435639/

http://www.breastcancer.org/tips/bone_health/loss.jsp

http://www.webmd.com/osteoporosis/news/20061211/bone-loss-can-be-effected-by-weight-loss

http://www.sciencedaily.com/releases/2008/07/080728193227.htm

http://www.reuters.com/article/2008/08/07/us-weight-bone-idUSCOL75928020080807

http://www.nutritionandmetabolism.com/content/5/1/34

http://www.womenfitness.net/estrogen_progesterone_factor_in_weight_gain_vs_loss.htm

Eric
Dempsey's Resolution Fitness

Calculate Your Lean Body Mass and Fat Mass

2011-12-26T13:00:00.004-05:00

If you want to lose weight, at least know how much you really need to lose. Try this formula and see how many pounds of fat need to go.

Eric
Dempsey's Resolution Fitness

Prograde Day After Xmas Sale

2011-12-26T12:18:00.005-05:00

In honor of New Year's Resolutions, we are putting our WHOLE STORE on sale.

Customers can enjoy taking an additional 15% off their FAVORITE Prograde Products.

What a perfect time to stock up on Progade Products.

Check out the big sale here.

Eric
Dempsey's Resolution Fitness

Losing Weight Is Cool And Healthy Right? = WRONG

2011-12-20T15:44:00.000-05:00

You know everyone still talks about weight loss like its cool and not a money scamming deadly rip off. When was the last time you heard some person say "Yo Adrian, I want to throw 20lbs of fluid and muscle out the window to make the scale go down"? Your weightloss needs to come from Fat, not lean body mass. There is nothing healthy about losing lean body mass to make the scale go down. And if you don't know what you are losing, odds are that it's mostly lean body mass. I check numbers every week for a bunch of people and there are patterns that you see over the years. 99% of the time, when a client loses weight (more than 2lbs), their bodyfat % goes up and their performance goes down. Why? Because bodyweight correlates with lean body mass, not to body fat. The only normal way that you can make the scale go down dramatically is to suffer a loss of lean body mass. Sure you may lose some body fat but the ratio is huge on the LBM side.

Can you lose weight and maintain lean body mass? Can it be done? Yes! But it is super hard and requires massive effort in calculating your calorie intake vs expenditure. You have to eat super right and exercise in the exact right amount. There have been studies where people went as low as 800 calories a day with a high protein, medium fat, low carb plan and lost big weight and maintained their lean body mass. Most people can't achieve that level due to a thing called life - professional bodybuilders and fitness competitors do it and they are counting grams, timing meals, doing specific cardio and workouts for exact times at certain intensity levels -all tracked in their journals and monitored by their trainers. Do you have time for that - hell no!

So what can you do? You can lose bodyfat, inches and sizes while maintaining or gaining lean body mass, improve your fitness level and change how you look and feel without worrying about the scale. It is not relevant in anything I just mentioned. I have people do it everyday and have for years now. What about the scale? - Who cares - it's in your head. If you could look like the person you want to look like in your mind but the scale wouldn't match your number would you care? -Answer should be hell No!

Weight loss without fat loss is unhealthy, amateur and can be deadly. Beware of any doctor, dietitian, health, wellness or fitness person who preaches only weightloss. Odds are they have no clue, wouldn't know how to burn fat and are all about the money. Burn fat and build muscle - you might live a little longer.

Stay Off The Scale!

Eric

Dempsey's Resolution Fitness

Get Sexy & Slim This Year With These Great Programs

2011-12-18T19:49:00.001-05:00

Hi Everyone,
Here are the three New Year's Specials that I am running in Jan 2012.

Old clients who want to start back up,
can do so for only $10 bucks in Jan 2012 only.

For new Clients, 21 days to kickstart your new year and new you.

Bring a buddy and split the cost!

One year at $49 a month is a steal. Prepay and get $1800 in savings!
This one is offered to everyone = new, former and current clients.

Don't pass these offers up. Pick one and Enroll now!

Eric
Dempsey's Resolution Fitness

Vote on the new T-Shirt Designs.

2011-12-15T14:57:00.002-05:00

Ok taking votes on new T-shirt designs. We have a grey and black. Initial photo has a typo in fitness but that will be fixed. Let me know what you think - grey, black, both or none. Leave a comment and let me know what you think. Thanks.

Eric

Dempsey's Resolution Fitness

20% Off Sale On A Brand New Inflammation Fighter

2011-12-13T15:41:00.003-05:00

20% off sale on the launch of Prograde Genesis -an amazing greens powder full of anti-oxidants, vitamins and minerals. A great inflammation fighter! http://dempseysresolution.getprograde.com/green-drink.html

Read more about inflammation and why you need to be concerned:
http://dempseysresolution.getprograde.com/inflammation-new-silent-killer.html

Ways To Stop The Silent Killer From Striking
http://dempseysresolution.getprograde.com/fighting-inflammation.html

Eric
Dempsey's Resolution Fitness

Former Clients Reup In Jan 12 For 10 Bucks

2011-12-12T11:48:00.001-05:00

Old clients can come back to bootcamp in Jan 2012 for only 10 bucks.

Eric

Dempsey's Resolution Fitness

Inflammation: The Silent Killer and Obesity

2011-12-12T10:50:00.000-05:00

Inflammation is part of the complex biological response of vascular tissues to harmful stimuli, such as pathogens, damaged cells, or irritants.Inflammation is a protective attempt by the organism to remove the injurious stimuli and to initiate the healing process.

Acute inflammation is characterized by the redness, heat, swelling, and pain that is the immune system’s normal response to infection or injury. Immune cells congregate at the site so that they can overwhelm and dispose of infectious organisms or debris from injury. Thus healing takes place. But there is another kind of inflammation which is chronic and "systemic." It’s been the topic of many studies and discussion lately. This is the kind that you can't see but it is there lurking and destroying from within.

Although it is not proven that inflammation causes cardiovascular disease, inflammation is common for heart disease and stroke patients and is thought to be a sign or atherogenic response. It’s important to know what inflammation is and what it can do to your heart.
One inflammation-blood pressure study indicates that a person’s current level of C-reactive protein (CRP) – a key player in inflammation – can indicate future high blood pressure development. In fact, the study’s researchers suggest high blood pressure may be an inflammatory disorder.
The worldwide prevalence of obesity and related metabolic disorders is rising rapidly, increasing the burden on our healthcare system. Obesity is often accompanied by excess fat storage in tissues other than adipose tissue, including liver and skeletal muscle, which may lead to local insulin resistance and may stimulate inflammation. In addition, obesity changes the composition of adipose tissue, leading to changes in protein production and secretion. Some of these secreted proteins, including several proinflammatory mediators, may be produced by macrophages resident in the adipose tissue. The changes in inflammatory status of adipose tissue and liver with obesity feed a growing recognition that obesity represents a state of chronic low-level inflammation.

Obesity is closely linked to fat storage in liver and is nowadays considered as a major risk factor for the development of fatty liver diseases. The incidence of nonalcoholic fatty liver disorders (NAFLDs) and obesity are therefore intimately linked. It has been estimated that about 75% of obese subjects have NAFLD while 20% develop fatty liver disease with inflammation.

The amount of fat stored in liver is determined by the balance between fatty acid uptake, endogenous fatty acid synthesis, triglyceride synthesis, fatty acid oxidation, and triglyceride export. Changes in any of these parameters can affect the amount of fat stored in liver.

The excessive fat accumulation in adipose tissue, liver, and other organs strongly predisposes to the development of metabolic changes that increase overall morbidity risk. The metabolic abnormalities that often accompany obesity include hypertension, impaired glucose tolerance, insulin resistance leading to hyperinsulinemia, and dyslipidemia. Collectively, these abnormalities have been clustered into the metabolic syndrome.

Individuals that are diagnosed with metabolic syndrome have a significantly increased risk of developing cardiovascular disease (CVD) and type II diabetes. Observations have led to the view that obesity is a state of chronic low-grade inflammation that is initiated by morphological changes in the adipose tissue.

Obesity represents a major health threat. By targeting the inflammatory component, the progression of obesity towards insulin resistance and CVD might be slowed down.

So what can you do to fight inflammation and obesity? Big key items are a healthy lifestyle, regular fitness plan and good nutrition. You can also make sure that you take in good doses of anti-oxidants as part of your nutrition plan.

Antioxidants neutralize free radicals. In the last decade, scientists have proven that some antioxidants have anti-inflammatory properties. In addition to scavenging free radicals, there are antioxidants that actually block inflammation. The antioxidant effect (the blocking of certain oxidizing proteins) lowers the activation of inflammatory signals. Scientists have also found that combinations of certain antioxidants have greater effect than single antioxidants on certain types of inflammation.

Some key anti-oxidants and helpers are vitamin E, coenzyme Q10, lipoic acid, L-Carnitine, zinc, and magnesium amongst many others.

The best sources of antioxidants are vegetables, fruits, tea and wine. It is a good idea to get your antioxidants from a variety of sources. The more colorful your natural foods the better - yellow, orange, green, red, brown and blue-purple plant foods provide a variety of antioxidants, and the more brightly colored, the richer the food is in anti-oxidants. Foods are considered to be the preferred way of boosting antioxidant levels because they're thought to contain a wide array of antioxidant substances. Many of the them are also high in vitamins, minerals and fiber.

Some rich sources of antioxidants include (USDA Top 20):

Small red bean (dried)
Wild blueberry
Red kidney bean (dried)
Pinto bean
Blueberry (cultivated)
Cranberry
Artichoke (cooked hearts)
Blackberry
Prune
Raspberry
Strawberry
Red delicious apple
Granny Smith apple
Pecan
Sweet cherry
Black plum
Russet potato
Black bean (dried)
Plum
Gala apple

So if your worried about where you stand with inflammation, consult your doctor for appropriate testing. Otherwise, work on your lifestyle, bad habits, fitness and nutrition and you'll be on your way to a much healthier day!

References:

http://dempseysresolution.getprograde.com/fighting-inflammation.html?advert_id=CN

http://www.arthritistoday.org/symptoms/inflammation/inflammation-heart-disease.php

http://www.wellnessletter.com/html/wl/2008/wlFeatured0108.html

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1783744/

http://www.osteoarthritisremedy.com/herbal-remedies/inflammationremedy/antioxidants-for-inflammation

Eric
Dempsey's Resolution Fitness

Looking For That Special Gift For A Certain Person?

2011-12-09T07:56:00.001-05:00

Give the gift of Health this holiday season. Get three $199 gift certificates ($597 value) for one low price of $97 for all 3. To be used with new clients. Can be applied to fitness bootcamp or personal training. Perfect gift for the "hard to buy for" person or the person who needs a push to get healthy and fit. Message me if you are interested. Hurry while supplies last - only 25 available.

Eric
Dempsey's Resolution Fitness

Evil Hormones That Hamper Your Fat Loss Progress

2011-11-30T09:07:00.001-05:00

Your body has hormones that do all sorts of things both good and bad. Usually the bad things occur when the hormone levels are out of balance. Your lifestyle, exercise and nutrition plan, water intake, stress levels and amount of sleep all play huge roles in balancing your hormone levels and in turn your progress towards the sexy ninja body that you desire.

You can go on forever about hormones, what they do and so on. This is just to give you an overview and an idea of the complexity of the fat loss battle. Let’s go over some of the heavy hitting hormones and what they do.

Insulin: is a storage hormone released in response to eating with carbohydrates having the largest impact on insulin secretion, protein having the second greatest and fat having little to no impact on insulin secretion. Insulin sensitivity refers to how well or poorly the body responds to the hormone insulin. Individuals who are insulin resistant tend to have higher baseline insulin levels because the body is releasing more in response to try and overcome the resistance. Insulin lowers sugar levels to a normal state – when everything works right. If there is resistance then more insulin is released and the more insulin in your system leads to more fat storage.

Ghrelin: Your stomach makes ghrelin when it’s empty. Just like leptin, ghrelin goes into the blood, crosses the blood-brain barrier, and ends up at your hypothalamus, where it tells you you’re hungry. Ghrelin is high before you eat and low after you eat.

Adiponectin: is a hormone exclusively secreted by body fat. It curbs appetite and sparks the burning of fat, as does leptin. But unlike leptin, chronically overweight people don’t suffer from resistance to the hormone. They have an outright deficiency. Adiponectin helps muscle cells burn fuel for energy more effectively. It acts as a kind of super-charger for maintaining strong and active muscles when stored energy reserves are low. When fat stores drop, adiponectin rises, helping muscle cells take up more sugar from the blood and also enabling them to burn fat more thoroughly as fuel. As fat stores increase, adiponectin levels drop and the burning of fat as fuel actually becomes less complete. Increasing your levels of adiponectin may suppress type 2 diabetes. It tells your body to burn calories instead of saving them as fat and also has a powerful insulin lowering response.

Leptin: is made by adipose tissue (fat) and is secreted into the circulatory system, where it travels to the hypothalamus. Leptin tells the hypothalamus that we have enough fat, so we can eat less or stop eating. Levels decrease with body fat loss.

Cortisol: is a hormone produced by your adrenal glands. It falls into a category of hormones known as “glucocorticoids”, referring to their ability to increase blood glucose levels. Cortisol is the primary glucocorticoid. Your body produces cortisol in response to stress, physical, mental or emotional. This can include extremely low calorie diets, intense training, high volume training, lack of quality sleep as well as common daily stresses such as job pressures, fights with your spouse or being caught in a traffic jam. Trauma, injury and surgery are also major stressors to the body. Faced with a “life or death” situation, cortisol increases the flow of glucose (as well as protein and fat) out of your tissues and into the bloodstream in order to increase energy and physical readiness to handle the stressful situation or threat. Cortisol is catabolic and elevated cortisol levels can cause the loss of muscle tissue by facilitating the process of converting lean tissue into glucose. An excess of cortisol can also lead to a decrease in insulin sensitivity, increased insulin resistance, reduced kidney function, hypertension, suppressed immune function, reduced growth hormone levels, and reduced connective tissue strength. By itself, cortisol doesn’t make you fat but it’s a contributing factor.

There are many hormones in our bodies, which in the proper amounts, maintain good health, but in excess or in deficiency, contribute to health problems. So the bottom line is that your lifestyle, fitness and nutrition plan directly impact your hormone levels. If you workout and eat right while maintaining a healthy lifestyle, your hormone levels will be good and everything should function properly. Once you throw a wrench into that concept, there are a thousand variable changes that can occur, most of which aren’t good and lead to obesity and disease. Workout hard, eat your food, burn fat and build muscle – and you will be a sexy ninja with stable hormone levels.

http://healthcorrelator.blogspot.com/2010/03/adiponectin-supplementation-body-fat.html

http://en.wikipedia.org/wiki/Cortisol

Eric
Dempsey’s Resolution Fitness

Get SEXY for Santa

2011-11-28T20:14:00.001-05:00

A bunch of ladies have been talking to me about upcoming social events that require them to dress up in formal attire. So I decided to offer a special to help all the ladies who need to get into that dress in the next few weeks. Only 10 spots on this one. Let me know if you want in.

Eric

Dempsey's Resolution Fitness

The Meal Movement: Amy's Testimonial

2011-11-25T00:59:00.001-05:00

Order The Meal Movement Now!

This is the real deal recommended by top trainers around the world to their clients. Meal planning, grocery lists, shopping, driving, unloading, preparing, transporting is sometimes just too much for busy people. So they go without and suffer the fat and out of shape consequences of not eating right. What if you could order real healthy food online and have a month's worth of meals shipped to your door. Unlike other meal shipment programs, these meals are real healthy frozen food that you picked off the menu.

One 28 Day Supply will contain up to 55lbs worth of food… No other meal delivery program on the planet comes close. Nutrisystem®: 25lbs / Medifast®: 17lbs. The food tastes great, is all-natural and you will love it.

These meals DO NOT include processed fillers like noodles, pastas, white rice, potatoes or preservatives. There are 3 plans which you may order. The foods are natural products: meats, vegetables, natural dairy and select nuts… and these meals are not TV dinners. You order individually bagged meats and vegetables to create your lunches & dinners.

Check out the Meal Movement
Great healthy foods, shipped to your door. Being too busy is no longer an excuse not to eat right.

Eric
Dempsey's Resolution Fitness

Holiday Fat Blaster Special

2011-11-19T19:25:00.001-05:00

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

2011-11-18T01:19:00.001-05:00

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!

2011-11-15T06:00:00.000-05:00

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?

2011-11-08T17:37:00.000-05:00

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

2011-11-06T14:37:00.000-05:00

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?

2011-11-05T18:10:00.000-04:00

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

2011-10-31T09:25:00.000-04:00

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

Cooking For The Whole Family

2011-10-27T12:36:00.002-04:00

Many of the personal training and bootcamp ladies that I train, frequently ask me about what to do about cooking for the whole family.

When you start a new nutrition plan and your family isn't on that plan, there can be some ruffled feathers about what's going on at the dinner table. But it really doesn't have to be that way. Most of the time you can prepare meals that the whole family will like, without causing turmoil and wiping out your nutrition efforts.

When you prepare a good meal, the easy fix is for you to simply adjust the macronutrient ratio of your plate regardless of what other family members are doing. Of course you want to encourage your family to follow your lead but you have to deal with people on a case by case basis.

Normally the big issue is dealing with the starchy carbs like the mashed potatoes and gravy or the mac-n-cheese and cornbread type situations. The normal problem is that people eat a ton of mashed potatoes and gravy and a little meat and too few vegetables. You can fix your plate with a meal like this by simply having mostly meat and vegetables and going easy - (real easy) on the mashed potatoes.

Whether or not you can wean your family off the starches and put more veggies in there will be your challenge. But you do have control of your plate and fork. So eat more the the good stuff and less of the starchy stuff and that will be a big step forward in maintaining sanity at the dinner table. The rest of it will have to come with time and perseverance.

Eric
Dempsey's Resolution Fitness

Halloween Special: 14 Day Fat Furnace Program

2011-10-23T14:37:00.001-04:00

Halloween Special for New Clients and Old returning clients. 14 Day Fat Furnace Program. Enroll by Oct 31st. Special starts on Nov 1st. No buddy deals.

Targeted fat loss cardio program, nutrition handout & coaching, 14 days of meal plans, access to additional meal plans and recipes, all Included with program.

Hours are M-W-F 6am and noon and M-T-W-T 7PM-8PM, You get offered 10 workouts a week. -for two weeks. You can attend any or all of the workouts depending on your schedule.

Fat Furnace program is 100.00+ value and you get it for $49. Enroll now! Only accepting first 12 people.

Current clients: Get a friend to enroll in this program and you get 50% off your monthly rate per person. 2 people =free month.

Eric
Dempsey's Resolution Fitness

Sexy Slim Down Program Progress Report

2011-10-22T23:53:00.003-04:00

Sexy Slim Down Program 1 week progress report

Amy lost 6.5% body fat, gained 2.5lbs of lean body mass and lost ½ in from her hips.

Lisa lost 8.4% body fat, lost 2.5lbs and lost an amazing 4in from her waist

Carole lost 2.1% body fat and 2lbs

Morgan lost an astonishing 11.9% body fat, gained 4.5lbs of lean body mass and

lost ¾ in from her waist.

Kim R. lost 2.2% body fat and 1lb

Melissa lost 3.3% body fat, 1 ½ in from her waist and gained 1lb of lean body mass

Crystal lost 3.4% body fat and 1.5lbs

Diani lost 1.9% body fat

Heather lost 2.1% body fat, 1lb and 1 ¾ in from her waist

Nicole lost 4.6% body fat

Other client achievements:

Angie (personal training client) lost 6.4% body fat, gained 1lb of lean body mass and lost ¼ inch off of her waist in 1 week.

Tetriana (personal training client) was the third woman to receive the Iron Woman Award for joining the 3 women's strength clubs: 125lb bench press club, double 45lb kettlebell clean & squat to overhead press club and the 200lb barbell deadlift club.

Awesome Job Everyone! I'm proud of you all! Keep up the great work.

Eric

Dempsey's Resolution Fitness