Goal Oriented Success *Client Spotlight*

One of my favorite things about what I do is having a client who has a rock solid tangible GOAL in mind, such¬† as a high school reunion or a wedding. I know these clients will be standouts for me because they have something to work towards and together we both have something to really push for. Whats even BETTER is once they achieve their goal-it’s 99.999999% likely that they will want to keep what they’ve worked so hard for because they look and FEEL so awesome. Plus, by this point it has become a habit and apart of their lifestyle. That right there is the REAL payoff as a trainer!

All this being said-I sure do love a good before and after! I use the term “after” very loosely because in all honesty it really is a PROGRESS picture! It is truly a trainers hope that they keep health and fitness as a life long habit. BUT! Let’s be real here…those side by side pictures to see the progress is so completely motivating and SO MUCH FUN to see because it is a direct reflection of consistency and hard work!

For this blog’s client spot light it goes to none other than Gillian. She came to me with a GOAL of looking and feeling better as a bridesmaid in her friend’s wedding. The first thing I noticed about her is her true willingness to put in the work that was needed to achieve her goals. This is something a trainer can really pick up on literally within the first minute of meeting a client. She was open and ready to make whatever changes she needed to make in her lifestyle as needed and she trained with me 3 times a week, never missing a session. During each session she left it all on the gym floor. She remembered all of my training cues as the sessions went by and she just continuously improved. Not to mention she has a wonderful personality and we had so much fun doing so. This is something I want everyone to know. You can have fun with the process! You are making an investment in yourself so why not? ūüôā I know we did, and I feel like I have a friend who makes me a better trainer because she just gets better. In 3 months she lost lb’s but most importantly lost tons of inches and gained massive self-confidence! Her endurance and strength has massively improved and I couldn’t be prouder! Without further ado…I give you Gillian’s progress pictures!

Goal Oriented Success *Client Spotlight*

Goal Oriented Success *Client Spotlight*

Goal Oriented Success *Client Spotlight*

That right there is the sum of tons of SWEAT AND CONSISTENCY INSIDE AND OUTSIDE OF THE GYM.

Proud of you girl! You LOOK INCREDIBLE! 

As always feel free to reach out to me for anything, results are what I’m after!!!

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. ūüôā 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

Details can make or break your sweat session…

Details can make or break your sweat session...

Sometimes, a singular success really does lie in the small details.

And the small but MIGHTY detail I’m talking about today is MUSIC.

I attached this photo collage above taken by the fabulous Abigail Marie¬†photography because I wanted to illustrate this very point. In this photo shoot the memory still rings clear. The music was THUMPING, and I was simply dancing…it got me to loosen up and we captured some pretty rad images.

Yes-this is still a fitness blog. Bear with me. ūüôā

“Research consistently finds that listening to music distracts athletes from their ‚Äúbodily awareness‚ÄĚ (read: discomfort). And a recent study found that not just listening, but controlling and creating music in time to one‚Äôs pace had an even more profound effect on perceived effort during a workout.”

This is straight up science.

Many of you reading already know this-you cannot bear to go on a run or to the gym without your favorite tunes in tow, and I am the same way! When you have your music lined up all ready to go, you’re workout is different. You feel motivated, stronger, and it can push you when you feel like you want to stop. Music is such a powerful tool!

One of the best things ever to happen to me besides this man being my boyfriend, was when he came out with his own music app. ūüôā Chris A.K.A DJ Rehab¬†knows exactly what kind of music I like and he created me some amazing workout mixes under their very own section labeled “Workout Mixes” on his free music app that you can find in the app store under his DJ name.

The biggest thing with making new and healthier habits is building a positive mindset that aligns with your goals. If you can find ANYTHING that helps you on your fitness journey-USE IT. For me if I don’t have my music, I’m not going to the gym. It’s apart of my routine and gives me a positive mindset and motivation to get the job done. Sometimes having that “certain song” at just the right time in your workout when you are feeling like you want to give up is all you need to keep going and finish strong. It works for me. Anything that works for me, you better believe I’m going to share with you!

As always feel free to ask me anything. Wedding season is in full swing-so if you need some help getting ready for your big day; I’m here.

In Health-Demi

BEST OF CHARLESTON-time to VOTE!

BEST OF CHARLESTON-time to VOTE!

I am thoroughly grateful to be nominated for this years VERY prestigious award of “Best Personal Trainer” in Charleston, SC! (vote for your favorites in all categories of Charleston:¬†HERE) I, along with 4 other trainers will be competing for the number 1 spot, but as of now I’m officially in the top 5! All I need is a vote from you to seal the victory. Tell your friends!

You can be automatically directed to where you can vote for me by clicking¬†HERE¬†, and then scrolling down to “Best Personal Trainer.” There you will see my name in the very top; “Demi Eliese Fitness” (Eliese is my middle name), click on “VOTE“- verify your email address, and you’re good to go!

**Once you’ve verified your email address, you can just go to the following categories, click on vote, and you are done!**¬†

The gym that I do all of my personal training at has made it to the top 5 for “Best Health Club” as well. They are Exemplar Fitness¬†and would very much appreciate a vote! Click HERE to be taken to their voting category, and scroll down to “Best Health Club.” Click on “VOTE” ¬†right next to “Exemplar Fitness.”

The best and my favorite DJ¬†made it to the top 5 and I HIGHLY encourage you to vote for him…his name is DJ Rehab! He is hands down one of the top wedding DJ’s in Charleston, he works SO hard, and kills it in the clubs and major events all around the country as well. ¬† Click HERE¬†to be directed to the entertainment category, and scroll down to “Best Club DJ.” There you will see “DJ REHAB“…click on “VOTE” and you’re done!

THANK you for supporting local artists and professionals in the Charleston area. It truly means the world to all of us and there isn’t enough thank you’s that I could say!

**Corporate Training discounts being announced tomorrow** Stay tuned OR contact me and I can tell you my super low rates for local business owners and their employees in the Charleston area.

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