Wrapping up the year…

As we go into the New Year many of us are thinking of resolutions, goals, and new beginnings.

Whether you think 2017 was the best year or the worst year, always remember that you are the creator of your own destiny. You have every right to learn from the past. Pain and struggle are our most powerful teachers.

Make your goals concrete! Write them down. Every day try to do something that puts you in the right direction.

If your goal is to be healthy-start with the small goals. Start drinking more water every day. Cut out all empty calories for 4 weeks and see how you feel. Make a point to sweat every day. Load up on veggies and stay away from processed foods. GET BETTER SLEEP. Make your health the absolute priority in everything you do. The sum of all of these small things will lead to great results over time! Stay consistent!

Here are my goals for 2018 in case you wanted to know:

1) Get better sleep

2) Love myself more

3) Read a good book every month

4) Save more money by cooking at home more

5) Donate more time to charity

6) Do something terrifying that I know will make me a better person despite my fear

As always please know I am here for all of your health and fitness needs!

In DM FITNESS news-I have very few spots left for new clients in 2018. If you want to be on my client list, time is of the essence. Contact me to set up your free consultation today. 💪🏼

In Health….and HAPPY NEW YEAR! •2018•

Demi

Are you putting too much focus on cardio to reach your goals?

Are you putting too much focus on cardio to reach your goals?

Ask yourself:

What are my specific goals?

What am I doing to attain these goals?

Am I just doing cardio “to feel good?” i.e. ‘endorphins’

There are a TON more questions you should be asking yourself-but one thing I do talk a lot to my clients about is NOT overdoing your cardio. It truly does not matter how much weight you want to lose. Anything over 60 minutes a day is counter productive and will lead to overuse injuries, making you more susceptible to colds and upper respiratory infections because your immune system will be compromised from high levels of cortisol. If that sounded foreign to you: just think that when you do too much cardio your body gets stressed out (cortisol is released) and can make you weak in many ways. The repetitive nature of running, elliptical, etc can put pressure on your joints and ultimately cause an injury over time. You may get into the symptoms of over training, which is a legit illness that can last 3 months and it’s only cure is rest.

When you look at your body-think of it like a sculpture. Draw an outline of your body on a piece of paper if you must. Get out a pen and actually draw where you’d like to see improvements that make sense. I.E. narrower waist, rounder glutes, more defined shoulders, etc and add a weight loss goal if needed.

*Fun Fact:  I used to be a cardio addict. It also was the time when my body fat was very high and I had NO muscle definition.  Cardio truly can be an addiction: because we all know that runners “high” is legit. Fear not-you can break that addiction. Remind yourself that weight training does NOT make you bulky (unless you are male and train a certain way).  On the contrary-it shapes your body. Training with resistance makes you strong and injury proof.*

I will use one muscle group as an example here or else this will turn into a book. 🙂 Let’s say one of your goals is to have bigger and rounder glutes. Your plan of attack should include hip thrusts, squats, deadlifts, kickbacks, step ups, lunges, sprints….and about a dozen different varieties of all of these movements. (No matter what the goal-remember not to neglect other areas of your body of course in your training, just train your specific area of interest differently to attain your goal. This is why having a personal trainer is a bonus). Notice ‘sprints’ in bold. If you want bigger and rounder glutes, SPRINTING is your cardio. Along with sprinting on an incline, among MANY other variables. If you do too much steady state long cardio and your goal is bigger and stronger glutes, that cardio will eat that muscle that you are trying so hard to build for breakfast, lunch, and dinner and you will see minimum results.

 All this being said, EVERYONE is different, everyone has different goals, and everyone has different abilities.  Personal trainers that are capable streamline plans for each individual that they are training to make your goals a reality. Also-when you are trying to build any muscle, REST is critical for muscle recovery. If you are hitting that muscle every damn day with some sort of cardio-it will never get a chance to recover and get stronger (GROW), plus you MUST EAT EAT EAT the RIGHT way (usually more FOOD if you make the right choices: again this is why a personal trainer is a fantastic investment) if you want any muscle group to get strong and have some growth.

Now speaking of weight loss-this cardio principle still rings true! If you train INTENSE, add in some HIIT (high intensity interval training), and lift with absolute FERVOR, then your training session is pretty much all you need! In 30 minutes I can train a client and leave them dripping with sweat, which means their heart rate went up, which means THERE WAS A CARDIO ELEMENT to it, therefore they burned calories and will be burning calories long after the session is over (after burn effect) SO IN TURN …. they lose weight over time while getting strong. 🙂

THE MORAL OF THE STORY IS…actually THINK about your goals. Get specific! Do NOT chase skinny! Chase HEALTHY. Chase STRENGTH. Chase FUNCTIONAL FITNESS. You train hard in the gym so you can live with vitality outside of the gym and not injure yourself! Once you get in this MINDSET everything else “magically” falls into place. 😉

More questions? Feel free to contact me for anything. If you live in the Charleston area, I offer my first session at Exemplar Fitness for free. There are always corporate specials, hospital employee discounts, as well as veteran discounts to train with me personally.

I also offer a “Sweating for the Wedding” training package for Brides and/or their bridal party: 3 month and 6 month packages available.

In Health-Demi

Best Of Charleston Reflection/Results

Best Of Charleston Reflection/Results

The Best Of Charleston has come and gone for 2017-and I am happy to tell you I came in as the 1st Runner up for Best Trainer in Charleston!

Of course I would have loved to win, but I am exceptionally pleased with where I placed! The competition was strong and fearless, and I was among some of the best trainers that Charleston has to offer.

As an added bonus I was invited to the official “Best of Party” held by the City Paper at the BEAUTIFUL Gaillard Center and it definitely did not disappoint! My boyfriend Chris AKA DJ Rehab provided amazing music as always, and multiple vendors provided delicious drinks and fantastic food. The theme was “Fairytales” as you can see in the picture. 🙂 As a sweet bonus; Chris also took home 1st Runner up for Best Club DJ.

I was also able to network with other incredible business owners in Charleston and it truly inspired me to just keep doing my best in everything I do.

My passion is truly helping others live healthier lives and just to show anyone that YES, you can be the best version of yourself in every way possible. I feel extremely honored and humbled that the Charleston community saw that and supported me in this journey!

From the bottom of my heart-THANK YOU.

Demi

Supplement or nah?

Supplement or nah?

Definition of supplement

  1. 1a:something that completes or makes an addition

    Some Synonyms: additive, addendum, addition, appendix, compliment, extra, option

Now that the definition is out of the way, I think you have a pretty good idea what a SUPPLEMENT IS. In what I’m specifically talking about today is naturally; dietary supplements to enhance your performance and/or natural well being and overall  health.

These include but are not limited to:

Protein bars, shakes, etc

Fish oil

Amino Acids

BCAAS

Pre-workout

Fat burners

The list goes on and on…

There is a REASON why I prefaced all of this with the definition of what a SUPPLEMENT is, which is what all of the above fall under. This is why:

TO ADD SUPPLEMENTS TO YOUR LIFESTYLE MEANS THAT YOU HAVE VERY SPECIFIC GOALS AND YOU HAVE A PLAN. TO ADD SUPPLEMENTS TO YOUR PLAN MEANS THAT YOU ARE ALREADY ON A HEALTH AND FITNESS PLAN AND LIVE THIS LIFESTYLE OR YOU ARE BUILDING NEW HABITS, AND AGAIN YOU HAVE A PLAN.

If it sounds like I’m yelling, I am.

Supplements are NOT for anyone who thinks they can take a pill, patch, shake etc *NO MATTER WHAT IS PROMISED TO YOU THROUGH FAKE MARKETING* and just continue on with your sedentary lifestyle eating whatever and thinking you will have any positive results!!!

If any supplements tells you, “All you have to do is drink this every day and you will lose weight without changing your lifestyle! or All you do is take this pill in the morning, and wear this patch and BAM a bikini ready bod is on the way!”

RUN FAR FAR AWAY WHEN YOU HEAR OR SEE THESE CLAIMS! Because that is all complete BS and they are just stealing your money. #FACTS

Now! On the flipside: there are some GREAT supplements out there, and I recommend certain ones to my clients all the time. There is even a shake I recommend to my clients and it’s the ONLY one I endorse because it helped me feel super healthy and supplemented my own weight loss journey where I  lost 60 lbs 3 times in my life.  Again: this shake didn’t make me lose the weight. It HELPED me and made me feel good in my fitness journey. Check it out here or not; it’s all good. Remember; supplements are to ADD and enhance your healthy lifestyle. Think of them like the cherry on top of your icecream (probably not the best analogy for a health and fitness blog but you get my point), supplements just make everything a little bit better and more enjoyable for you when used the right way.

I do recommend Shakeology to everyone if they are looking for a protein and super food drink to SUPPLEMENT their healthy lifestyle. Depending on the client in front of me, I will also recommend other products depending on their specific goals. It’s all very subjective and all of this is another reason why having a  personal trainer is so important.  It’s not just about your workout, but everything else you consume during the day that can make or break your results. All of this being said-there are a ton of clients who choose no supplements whatsoever-and that is completely ok as well.

**Remember-supplements are to ENHANCE your journey to a healthier and fitter you…they are NOT a quick fix, they are NOT just a pill you can pop and magically lose weight.  No weight loss patch will curb your appetite and therefore help you lose weight. It’s NOT going to happen. If there was a quick fix that worked-wouldn’t everyone on planet earth be fit and healthy?**

Truth is: you gotta work. You have to put in the TIME, blood, sweat, and tears. You have to be PATIENT, you have to be CONSISTENT. There will be ups and downs. You have to roll with it. That’s why it is called a JOURNEY. You will have set backs. You will mess up. It’s in these moments that define your character and how bad you want to live a healthier lifestyle. You simply just have to keep going. There is no magic ANYTHING…stay hungry, stay focused, do the work and you will see the results that you’ve always wanted.

As always, I am always here for your questions or concerns-if you’d like to meet up for a free consult in the Charleston area-just send me a msg via my contact tab.

In  Health-Demi

Variety inspires consistency

Variety inspires consistency

Variety=RESULTS!

You need it. Everyone does. Why?

It is the only way you will stay committed for the long haul in your fitness journey. No one wants to be going to the gym everyday and doing the same routine, week after week. That is a sure fire way to get in a mental rut that can possibly halt your motivation altogether.

One thing that I have really embraced over the years is that I will never know it all, and neither will you. I strive to keep learning from everyone around me and I use all of it somehow. There’s a saying that goes; “If you’re not learning, you’re dying” and I truly believe that. Stay humble-learn and grow.

As a fitness professional I encounter a lot of the same split routines with gym members. Usually it goes something like this: Chest, Back, Shoulders/Arms, Legs. Or a combination of some of those spread out over the week. While this is very effective and DOES have it’s place in our fitness regimens-I do encourage variety with myself and my clients for many reasons.

Main one is that you can get mentally bored. Another reason is if you really do the same thing week after week…month after month..you’re body will start to adapt and you may encounter that dreaded “plateau” where you will stop seeing results and/or improvement.

Start to think outside the box. Don’t be afraid to ask others for help or research different workout ideas on your own. Think of stability AND resistance training at the same time. Sports specific drills such as football and soccer drills can be very effective for speed training, burning calories while being seriously fun! Take a group fitness class here and there to shake it up a bit and to inspire ideas for yourself in your training. While it can be a bit scary to step outside your workout “box” and take out your ear buds…I promise you will gain some benefit from it.

As  always feel free to ask my anything-I’m here for you.

In Health-Demi

Trust and finding your “Why”

Trust and finding your

As I go through my personal training career, I always try to put myself in the position of the “consumer.”

Why would they hire me?

How can I convey that they can trust me?

The “why” and the “trust” are very important.

Let’s talk about trust.  I think it’s safe to say that within minutes of meeting someone you have already decided if you are going to trust them or not. For some people-trust is something that has to be proven. Both of course are very understandable. I know that when trust is broken, it’s pretty impossible to repair. Which is why it’s at the top of my priority list.

I want to get to know my clients. I don’t just want to be the “repair man” that just comes and fixes something, get’s paid, and leaves. Absolutely not. We’re in this for the long haul. This is about commitment. I want to look (for example) at YOU in the eyes and really listen. LISTEN for those cues as to what will be enjoyable for you, what you may not like, and what really makes you “tick” in a sense. It’s hard to describe as you can see! But you are essentially trusting me to change your life. I do NOT take that lightly. Every night I plan for the next day’s workouts, I dream about them, I will change them at the last minute if need be. I’m NOT a clip board holder and I will NEVER be going through the motions of just telling you what to do. Far too often-my time with clients always seems to go too fast because I lose track of time since I’m so absorbed in your experience. I’m WITH you, with every grunt, every bead of sweat, every properly executed rep-I am your biggest fan. I will also step in and tell you that you can do better when I know you can at certain times. I am results oriented. There is a method to the madness. I envision your goals as my own. If you can’t trust me to push you to your personal best, that wall of trust can be broken. And that is simply not going to happen with me. Your success is my own success.  My passion for you to succeed and be happy with your experience with me is what makes my eyes open in the morning. Period. End of story.

After establishing trust, we can move on to finding your WHY.

I have a very simple explanation of how to get to the root of your WHY.

Your WHY should make you cry.

Or at least a little contemplative.

Not trying to get sappy here; but before committing to me, spending time with me, sweating with me, and putting in the work: this must be established.

Are you doing this to look good in a bikini or for the summer? If that’s the answer you give yourself-you need to sit your butt back down and think again.

Forget about how you want to look. FORGET ABOUT IT. You need to establish a vision for yourself.

How do you want to feel?

Do you want to be able to keep up with your kids/nephews/nieces/grand-kids etc and play with them?

Do you want to be more confident?

Do you want to lower your cholesterol so you can live a long life for your family?

Do you just want to be healthy so you can not just survive, but really and truly THRIVE?

Do you want to set an example for someone you know because you care about them?

These are just examples of the type of questions I want you to ask yourself. Write it down in 3-4 sentences. BE SPECIFIC. Tape it to the bathroom mirror. Put a copy in your car. Do what you need to do to have this important reminder of why you want to change your life.

It’s not all about just losing the lb’s…but after implementing these 2 simple mental tasks, the weight-loss and strength gains are an added bonus effect and that’s when you will start to see results.

It’s about thriving and being truly happy with yourself. This is something you have so much control over, unlike many circumstances in life…THIS…you CAN control! You’re at the steering wheel here. I can help steer you in the right direction.

In Health-Demi

Friendly reminders…

Twitter: @demi_eliese

Facebook: http://www.facebook.com/trainerdemi

Instagram: demi_eliese

Also: Voting for Best Personal Trainer is still open! My name is at the top of the list-just head on over HERE and scroll down to “Best Personal Trainer,” “Demi Eliese Fitness” is listed right at the top. Click on “VOTE” and you are good to go and I am eternally grateful.

Thank you!

Tabata training

Tabata training

Tabata Training.

Maybe you’ve heard of it, maybe not.

Those who do it or have done it will tell you, IT’S INTENSE.

It’s supposed to be. Tabata training is a form of HIIT (High Intensity Interval Training) that will leave you WASTED and sweaty. Whats great is that you will stimulate the EPOC effect (Excess Post-Exercise Oxygen Consumption) which means you’ll be burning calories long after the workout is over. Tabata burns a lot of calories and provides a killer full-body anaerobic and aerobic workout. Tabata training also improves athletic performance, improves glucose metabolism, and acts as an excellent catalyst for fat burning.

The definition of a Tabata is taking a movement, doing it ALL OUT for 20 seconds, then 10 seconds rest, then repeating 4 rounds. It may only technically take 4 minutes to do a Tabata.  If you are not gasping for air like you are about to collapse in your 10 second break-you didn’t go hard enough. Ideally, Tabata training should be done with one movement. So, if you choose a movement like front squats, or thrusters, or burpees, you do it at absolute maximum intensity for 20 seconds, take a 10-second rest, then begin again.

Another great thing, is you don’t necessarily need any equipment for this type of workout nor does it need to be that long-since it’s so intense. If you want to implement Tabata training, I advise twice a week. You can make the workouts as long or short as you want, heck I’ve seen people do hour long Tabata’s and I’ve done those myself-IT’S NOT EASY. And you can structure it how you want it.

EXAMPLE:

20 seconds mountain climbers, 10 second rest

20 seconds high knee jog, 10 second rest

20 seconds of burpees, 10 second rest

20 seconds air squats, 10 second rest

REPEAT as many times as you can handle. Switch up the movements every cycle if you’d like. Structure it out before you start the workout so you can keep the intensity UP.

As always, feel free to ask me anything. Also, don’t forget to vote for myself in the Best Of competition for Best Personal Trainer! You can vote HERE. Then just scroll down to “Best Personal Trainer” and click on “Demi Eliese Fitness.” Thank you!

In Health-Demi

Body weight training for results

Body weight training for results

As soon as you go into any store and see any kind of fitness magazine, the first thing you see is usually some buff dude in a gym holding a 100 pound dumbbell. So it’s no surprise that the majority of people think lifting weights is the ONLY way you can see results.

This is simply not true.

While weight training with with equipment is a VERY needed element for long term fitness…you can seriously tax your muscles, add some variety, see some great results and lose some unwanted lb’s with your own body weight.

To get the best results of body weight training, I recommend taking a group fitness class in a gym, or take a personal trainers boot-camp. Many boot-camps are equipment free since it would be very difficult to travel with gym equipment.  If you are in the Charleston area, I host boot-camps on Saturday mornings, and you can get more information by sending me a message via this website or keep tabs on my Facebook fitness page HERE.

To do proper body weight training-break up your body parts and THINK about how you would work them in a gym. Bench press? Push-ups. Back Squat? Air Squats. Lunges. Jump squats. Shoulders? Variations of plank movements. Tricep pushdowns? Dips off a bench or on the floor. You get the idea. Write down your workout-break it down into 5 moves, done for 1 minute, take a break. Repeat for the duration of your workout.(This is just an example, and actually how I usually structure my group workouts most of the time.)

BODYWEIGHT TRAINING BENEFITS

  1. Free
  2. Versatile, many different variations
  3. Can be done anywhere
  4. Improves movement
  5. Improves relative strength
  6. Can improve reactive strength

The following are some of my favorite body weight moves that will definitely break a sweat and leave you sore!

  1. Push ups. There are SO many variations of a push up. Never under estimate the power of a push up. There is beauty in the simplicity of this move. You’re engaging your core. Your glutes are squeezed. Find that perfect plank with your hands directly beneath your shoulders (for a standard push up) and go to town. There are also tricep push ups, plyo push ups, wide push ups, side to side push ups, 1 hand push ups….the list goes ON. The muscles worked are core, shoulders, chest, and endurance because your heart rate will go up. As you can see, it’s one of my favorites because of all the variations.
  2. Squats. You can seriously work your legs and butt with no equipment. Think outside the box. Air squats, jump squats, side to side squats, pulse squats, plie squats, bulgarian split squats, sumo squats…etc. Not to mention the variety of lunges you can do to work your legs (alternating front lunges, plyometric lunges, reverse lunges, curtsy lunges) A five minute leg circuit could look something like this: *1 minute per move, than repeat 5 times depending on how long you want to train your legs*

A. Air squats

B. Jump Squats

C. Alternating front lunges

D. Jump Squats

E. Bulgarian Split Squats

*Just an example, or sub out some moves with some I mentioned above.*

3. Pull-ups

You never know what you can find at a public park! If you see a pull up bar-use it.

One of the biggest mass builders for the back, pull-ups are also one of the most versatile. They also work your shoulders and your accessory muscles such as the biceps.

How to Modify the Pull-up:

  • Varying grip element (towel, thick rope, offset grip)
  • Modifying linear movement; you can perform side to side movement, you can perform a leg lift or L-sit with each rep to also work your abs.
  • Overload the movement with a bookbag between your feet.
  • If you cant get your body above the bar-have a buddy hold your feet to give you an assist on the way up, than perform a negative i.e. very slowly come down from the bar with control. Yes; pull-ups are tough, but the only way to get better at them is to keep doing them. Over time you will be able to do them if you put in the work and stay consistent.

4. ABS!

Not much to say here…google some abdominal moves; there are so many to pick from and can be done EASILY with no equipment. Crunches, a multitude of plank variations, full sit ups, side planks, side plank pulses..this list goes ON!

Even though these moves and workouts can essentially be done for free: I must stress the importance of a trainer. There is a sequence that these workouts should be done to get you the best results, even with no equipment. Not to mention: teaching proper form.  There is a rhyme and reason for everything that we do as personal trainers. I encourage you to reach out to me and ask me anything. That’s why I’m here. 

In Health-Demi