Hi Everyone,
Hope you all have a great weekend. Work on your nutrition plan. Remember that you can't out train deficiencies in your meal plan. More exercise without the right frequency, amount and types of food cause lean body mass loss and fat storage and retention.
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Drug interactions and supplements: Always check with your doctor if you are taking medications before you add new supplements to your diet. Lisa brought some interesting news to my attention about whey protein and anti-depressants. If you are taking anti-depressants, consult with your doctor as whey protein has natural anti-depressant properties which are good, but when combined with certain medications, it may not be so good. You can google it to find out more detailed info. So the bottom line is check with your doctor if you are taking meds, are pregnant, breast feeding or have any condition that may be of concern before adding new supplements to your meal plan. When in doubt, stick to whole natural foods until you can have your doc tell you the facts. All of my nutritional guidance is general in nature, for the average healthy person, and does not take into account special circumstances and conditions. Check with your doctor!!!
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Client Achievements:
Two new clients joined the winning team this week - Melissa and Rogers. -Welcome!!
Rogers bench pressed 275lbs and deadlifted 450lbs on the shrug machine during his 2nd workout. -awesome start!
Lisa lost 4.5% body fat, 1/2 inch off her waist and bench pressed 100lbs during her first full week of training. The bench press club is calling her name. Great Job Lisa !
AJ improved his Army Physical Fitness Test score from 247 to 263. He raised his 2 minute pushup numbers from 67 to 71, his situps numbers from 82 to 85 and his 2 mile run time from 17:00 to 16:12. Great improvement !!
-------------------------------------------------------------------------------------------------------------------- Remember the acronym F.A.T: Frequency 6 meals every 3 hours, Amount - total calories and calories per meal and Type of foods- lean protein, good fats and fibrous carbs. ---------------------------------------------------------------------------------------------------------------------- Fitness Bootcamp at Smith Fitness Center
The July Bootcampers are doing great. They did some killer workouts and are putting forth great effort. Keep working on the food plan - it's the key to winning the fat loss challenge.
Check out Rachel's latest article on the bootcamp in the Bayonet. - Great coverage by Rachel !
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Incentive Program: Check below to review the different offers in my incentive program.
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Remember to work on your meal plans and cardio !!!!! Eat, Eat, Eat!!!!!!!!!!!!
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Grocery Store Field Trips: Looking at Kroger in Opelika for the next one. Let me know if you are interested and once I get some names, I'll post a date.
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Free E-books: Get your free books if you haven't already and start reading. Knowledge is power. Check it out here: Free E-books ------------------------------------------------------------------------------------------------------------------- Do you use facebook or twitter? If you want more frequent fitness updates and info, link up with me on those sites too. Eric Dempsey on facebook and ericd6 on twitter. -------------------------------------------------------------------------------------------------------------------
If you are interested in the warp speed fat loss program, I offer it in two ways. 1) i take you through it personally for 28 days or 2) you can do it yourself in 28 days. The program is complete and is a blueprint for success. Remember that this is a 28 day program to jumpstart your progress or break a plateau. It is very similar to my standard program but it uses low calories and carb cycling for rapid short term results. You can check it out here:
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Your success depends on how close you can follow the three phases of my proven program:
Metabolic resistance training (what you do with me during our sessions), Targeted fat loss cardio / high intensity interval training that you do in between sessions and the nutrition plan.
--------------------------------------------------------------------------------------------------------------------- Remember to do your cardio in between sessions.
Here is the targeted fat loss cardio routine again: This plan mobilizes, transports and oxidizes fat.
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