Spot Reducing and Mindset

Spot Reducing and Mindset

For any trainer, spot reducing is the first thing that is usually brought up as certain areas they want to “get rid of” by clients.

I totally get it too! When I first got into fitness myself, I often asked the same thing. Thanks to science and what I’ve seen actually works throughout the years…I can tell you what I tell clients when they come to me with this particular’ mindset. (Keep in mind this is all very general, your trainer would explain more)

First off there is a reason I just put “mindset” in bold right there. It’s ALL about mindset. When you come into the CORRECT mindset about your health and fitness, it can quite literally make the difference between you succeeding and failing. I know that can sound harsh, but it’s absolutely true. What is the correct mindset? Let me explain.

A healthy mindset includes but is not limited to the following:

  • Knowing that you are building life long healthy habits
  • Your work is NOT limited to just what you do in the gym
  • Being REAL and honest with your habits-good and bad
  • Progress comes in stages…your payoff in your efforts will come as such
  • It takes guttural WORK that will make you question everything you think you know about getting healthy and fit

And back to the whole point of this post-YOU CANT SPOT REDUCE. Be honest with yourself and your MINDSET when you embark on your health and fitness journey.

Mindset is everything, as you can see. Be patient and know that you can’t spot reduce. A lot of the time many clients will come in and quite literally grab some skin on their abdomens and the skin on the back of their arms and tell me “I want to get rid of this!” And I always tell them the same thing. You CAN get rid of the things that bother you (if it’s within a healthy reach of course) but it’s going to take patience. That’s where a strong and healthy mindset comes into play. I also love to explain this very easy to understand analogy. I call in the “Onion Analogy.” 🙂 Every day that you eat nutritiously, hydrate well, and sleep good-a sliver of “your onion” comes off, from head to toe. You need to stay consistent in these healthy habits for that onion (your body) to reach certain trouble spots, and you need to train RIGHT FOR YOUR BODY TYPE AND YOUR GOALS (this is where having a personal trainer is KEY), but eventually you can get there. Also always remember that being healthy and strong is what really matters at the end of the day. Everyone has different goals of course-but always keep this goal as your foundation.

Go out and hire a trainer. Trust me-it’s the best investment you will ever make. You don’t want to mindlessly plug away in a gym with no guidance…I did it for years and it really didn’t get me anywhere. Once I discovered trainers my life changed and my goals were a true reality that seemed much more simple. As long as you have that healthy mindset, patience, and commitment…everything else will come along for the ride and eventually you will see the sweet fruits of your labor!

As always feel free to ask me anything!

In Health-Demi

 

Weekend getaway

Sometimes you just need to unplug for a bit and spend it with the ones you love and experience what is right in your backyard! Fortunately for us, we had several waterfalls that we were able to travel to and swim in! We created a ton of lifelong memories with the family and it was SO much fun!

We stayed at the beautiful Mountain Inn and Suites and the staff was just amazing! Super clean hotel and everyone was so nice.

Weekend getaway

Weekend getaway

Did I eat more than I usually do?

YEP!

It wasn’t all healthy food, not in the least bit either. You see…when you are living a continuous healthy and active lifestyle, you can totally “afford” to splurge a bit here and there and not ruin your efforts along the way. Think about the bigger picture…eat right and live active MOST of the time. Then when situations arise and you want be a bit adventurous…it will not sabotage your efforts not even in the least bit. Remember every pound of muscle that you put on your body burns 50 calories even at complete rest, even during sleep, and weekend getaways 😉 .

Creating memories is priceless-pursue them and enjoy them. Stay active and eat according to your goals most of the time and then when you have full fat ice-cream with the family it will be a totally joyous event!

As always, feel free to ask me anything.

In Health-Demi

 

Charleston’s Choice Awards!

Charleston Choice Awards!

I’m SUPER excited to announce that I (DM FITNESS) am on the FINAL voting ballot for BEST PERSONAL TRAINER in the Charleston’s Choice Awards! Presented by The Post and Courier. 😀

I need to preface this by telling you that this business literally means everything to me. This is not just a “job” for myself. I live and breath this business, and I ADORE every single one of my clients. They are NOT numbers to me. They are PEOPLE that I truly care about. Their goals are MY goals, and that is what drives me forward with DM Fitness. My goal is to expand DM FITNESS into the masses, and it starts right here in Charleston, SC! I am truly honored and humbled to be apart of such a vital role in my client’s lives. There really is no better feeling then seeing them get healthier, reach their goals, and most importantly gain the confidence to see themselves the way I see them.

I would be *honored* to win this very prestigious award! A vote is all that is needed by clicking HERE …scroll down to the category of “Personal Trainer” and you will see my business name, “Demi Eliese, DM FITNESS.” Click on VOTE and follow the super easy voting instructions that take less than a minute and you are good to go. THANK YOU SO MUCH IN ADVANCE. Feel free to share with friends and family! 🙂

As always feel free to ask me anything!

In Health-Demi

Demi’s Kitchen Counter

Demi's Kitchen Counter

I just wanted to give you a quick sneak peak of what is on my kitchen counter on any given day. The absolute staples are COFFEE, 🙂 , oatmeal, everyday use detox tea, brown rice, bone broth collagen protein, vanilla/almond high protein butter, Super Foods plus, chia and quinoa chips, and my organic chocolate coconut macaroons for my raging chocolate/sweet tooth! 😀

I think it is IMPERATIVE for everyone to be fully “prepared” in a sense for your hunger and nutrition needs. It’s nice that some of it is visible so your brain can SEE what it COULD have if the desire to eat/snack outside of the norm arises (which is different for everyone and changes all the time). Find out what works for you with trial and error and find those products that HEALTH-FULLY meet your need when it arises. Links below to all products. 🙂

Old Fashioned Oats (can be found anywhere)

Brown Rice

Super Food Plus

Bone Broth Collagen Protein Powder

Organic Macaroons; chocolate

Chia and Quinoa tortilla chips

High protein almond/vanilla butter

Traditional Medicinal Detox Tea 

 

As always, feel free to ask me anything!

In Health-Demi

 

Inside Demi’s Gym Bag

Inside Demi's Gym Bag

As a Personal Trainer, especially in the hot and humid climate of Charleston, South Carolina…there is definitely a bag that I bring with me every day to the gym that help me tremendously.

Besides what I’m wearing to the gym, I always bring extra supplies just in case something gets too sweaty or dirty, and of course when I get hungry…which happens often!  The gym I train out of, Exemplar Fitness, has bathrooms with every personal cleaning amenity that you can imagine…so I don’t pack soap, shampoo, body wash or any of that (thank God!).

I always wear my favorite crosstrainers by Brooks…the women’s PureFlow 6 shoes, they are currently my absolute fave for everyday training, not only other people but for myself as well. On days when I want to get my cardio in on the spin bike-I always carry my Bontrager Cycling clip in shoes to help me sweat and be super comfy at the same time.

Of course water and snacks are important! I ALWAYS bring a Lenny & Larry’s cookie with me (Peanut butter is A MUST!), sweet and packed with protein…it makes for a great snack! Also I prefer to drink alkaline water-our neighborhood Earthfare…great store with tons of healthy choices, including some good quality H2O.

When I need a SERIOUS pick me up, I love to make a protein shake combining Dr. Schulze’s Super Food Plus (blasts your bloodstream with a rich supply of vitamins and nutrients that increase energy, vitality and strength) with some Bone Broth with Collagen powder (I love the chocolate flavor, great for overall gut health, muscle recovery, and skin!). Throw in some water or almond milk, ice, and some stevia…delicious and SO good for you!

As far clothing-I always bring an extra sports bra, and I love Fabletics!  They have great leggings and sports bras that are super flattering. I’m a BIG fan of ANYTHING by Under Armour, NIKE of course, and Champion Apparel is just awesome.

All in all-I always bring a long sleeve top in case the AC is blasting in the gym on any given day, extra leggings, sports bra, extra socks, cycling shoes, snacks, water, lip gloss, and protein shake ingredients that I can mix at the gym in between clients.

It’s all about being prepared! Looking and feeling good about yourself are crucial in all areas of life. As my drill instructor from Marine Corps bootcamp always said, “If you look good, you’ll feel good, and then you will perform your best.”

As always feel free to ask me anything!

In Health-Demi

Hawaii, Fitness, Fun

I had the ultimate pleasure in accompanying my significant other (DJ REHAB of Rehab Events) to Hawaii this last week, as he was hired to DJ a wedding on Maui! I was honored to be invited and we definitely made the most of our trip! (and work!) 🙂

Hawaii, Fitness, Fun
At the top of Mt. Haleakala!
Hawaii, Fitness, Fun
My BF doing what he loves and is so amazing at in the beautiful facility on Maui known as the Hui House!

I have to be completely honest…I did not workout not ONE time while having the time of our lives! I mean-there was just too much fun to be had, and the food was shockingly healthy, so I didn’t feel too bad about it. The reason why I didn’t feel bad about it is because I KNEW going in that I had been absolutely consistent with my training and nutrition leading up to the trip…I have to lead by example of course! Here’s the thing-when you have actual healthy muscle mass on your body that you have worked very hard for…events like this that happen every now and than can happen and barely have a negative effect on you.

Hawaii, Fitness, Fun
The BEST sushi we have ever ate at the best place on Maui known as NUKA.
Hawaii, Fitness, Fun
We loved Big Beach! (Aka Makena Beach) 

Did you know that one pound of muscle will burn 50 calories a day just sitting doing nothing?  If you gain 10 pounds of muscle, you would therefore gain an additional 500 calories per day metabolic boost just sitting around.

!!!

I hydrated as much as I could, I DEFINITELY indulged, and I RESTED. When fitness is apart of your lifestyle and you LIVE it day in and day out-your body can handle rest periods like this! It’s a wonderful thing, and in the end if you are super active, your body will appreciate the break and come back stronger. It’s all about BALANCE!

If you are not super active-how much of an incentive is this?! Lift those heavy weights, hire a trainer, change your mind set into that of I CAN DO THIS, and you can absolutely make this your lifestyle, AND HAVE SO MUCH DAMN FUN!

Work hard…play harder. 😀

MAHALO! (Thank you in Hawaii speak) 😉

Hawaii, Fitness, Fun
Where we snorkeled-number 1 dive spot in the world! Also the top of a volcano: Molokini Crater.
Hawaii, Fitness, Fun
We definitely enjoyed our time working and playing, and you can too! Hire a trainer, learn and you can quite literally change your life for the better.

As Always, I’m here for all of your health and fitness needs. Shoot me a message!

In Health, 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

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. 🙂

“Research consistently finds that listening to music distracts athletes from their “bodily awareness” (read: discomfort). And a recent study found that not just listening, but controlling and creating music in time to one’s 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. 🙂 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