Small habits=huge change

Small habits=huge change

Over the past week or so I have been thinking about what makes a person successful, no matter what business they happen to be in. I’m not just talking about success in your job, but success in every aspect of your life. True and complete joy and contentment.

Is it talent? Is it luck? Rich family?

I really tried to look around people and within myself asking these questions, while quietly observing those around me trying to see if there was a top secret “code” that people were following that other people could try out too.

The truth is, there was no ‘code.’ There was, however, a common thread that I picked up for sure among those where I was seeking some sort of answer.

Everyone that I observed that was living a truly fulfilling life, not just in their job but with everything it seemed, all did certain LITTLE things every day. I always say it’s not the big things that yield results, but the culminations of small things done here and there that give you the big pay off you are looking for.

And wouldn’t you know that is applicable everywhere?

That daily UN-SEXY habits and rituals are what build us or break us. 

This doesn’t apply to just our health and fitness goals, but to our relationships, family, business, etc. Pretty much everything!

  • waking up at 5 am for a workout? Unsexy
  • Leaving a little love note in your kids shoe the night before school? Unsexy
  • Making sure you are hydrated every day? Unsexy
  • Getting that last sweaty rep in the gym even though you are exhausted? Unsexy
  • Treating the janitor like the CEO? Unsexy
  • Taking the garbage out before your spouse asks you? Unsexy

These are just examples…but you get the point. What I’ve observed is that it’s the little things that truly matter at the end of the day and it can apply to everyone and to every aspect of your life. So what now? Think about everything you say and do today. Are you speaking from love and kindness? Are you taking care of yourself?

Lets be mindful today.  Un-sexy habits make us into sexy individuals in more ways than the physical portrayal of the actual word.

In Health-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

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

Comparing

Comparing

You do it.

I do it.

We gotta stop doing it.

From all the social media platforms and the images that tend to be “big hits” always plastered in front of us…it’s no wonder we can be insecure at times. We always run around trying to be this IDEA of the perfect image we want to put out into the world. We obsess. We are never happy, never satisfied. When is enough…enough?

Positive Self Image is something I work on with myself daily. I struggle with it…because as much as anyone will appreciate the way I look, there have been many “unsavory” things written and said about me. I know that I’ll never be good enough for everyone…and that is okay. Because that is impossible.

I don’t have the big boobs, the big @ss that is so on trend right now, and I don’t have that hourglass figure.

AND THAT’S OK.

Here are the things that I am: I am strong. I can lift heavy weights, safely. I am functionally fit. I work hard in the gym so I can play outside with vigor. I can go on hikes where I can see the most beautiful places in the world. I can jump off of waterfalls. I have a strong core that protects my back so I am better protected against injuries. I CAN HAVE MORE FUN. I get bruises, scrapes and bumps along the way, and that is fine with me. As long as I am having fun with the ones I care for, well that is what makes me happy.

*I suggest you write a paragraph about yourself like the above so you can see all of the things you ARE.*

This is what is important. Pay no attention to those who glorify the things that you or I will never be. Because who we are right now is just fine. Being TRULY healthy and fit-no matter what society pegs you as-is what truly matters.

Ask yourself:

Are you healthy?

Are you strong?

Do you feel good?

Are you fit? Are you working your way towards being fit and healthy?

If you said yes=you are beautiful.

(P.S. if you’re thinking of becoming healthy and fit, you’re totally kickass too. Now is the time to get started on your journey).

 You are beautifully and wonderfully made.  Period, end of story-bottom line.

I know it can take time to accept that about yourself. Its really hard sometimes to see what the masses are drooling over, and realizing that you are the complete opposite of the “ideal state of beauty.” But we are unique as hell and that’s what makes us beautiful. You don’t want to strive to be a barbie.

Be the anti barbie who kicks ass and takes names.

In Health-Demi

Corporate Discounts and other incentives/offers-plus a way to win 1 month of FREE training!

Corporate Discounts and other incentives/offers-plus a way to win 1 month of FREE training!

I told you I was going to give you my personal training corporate discounts today, and I aim to please. Please note that these discounts only apply to local business owners AND their employees; as well as hospital employees and veterans or active military in the Charleston area. If your business would like to become an affiliate partner with DM FITNESS, you can lock in these special rates, and I will put your website and logo on this website (free to do).  If this is something that interests you-please contact me and we can set that up.

Without further ado-here are the heavily discounted rates:

3 times a week of Personal Training with me at Exemplar Fitness:  $299/month.  

Twice a week of PT with me: $219/month 

One time a week of PT with me would be $139/month 

**There is an additional charge to the gym for their fee which is $59/month, discounts are available through the gym if there at least 5 people from your company signing up-contact me with more information on that.**

There are no contracts with me or the gym.

You are always offered a complimentary session.

*If you are interested in group training please contact me and let me know as those prices are drastically different according to group size and how many times a week you would like to train. A corporate discount will still apply to your group if it applies.*

***If you are reading this and still haven’t voted for Best Personal Trainer, I would be honored to have your vote! Even if you don’t live in Charleston, you can still vote. ALSO-everyone that sends me a screenshot of their vote will be entered into a drawing to win 1 MONTH OF FREE TRAINING (winner picked at random). Click HERE to be taken directly to the voting screen. Scroll down to the category of “Best Personal Trainer” and there you will see “Demi Eliese Fitness”…click on “VOTE”, verify your email address and you are good to go! The screen shot should show the green “voted” button  next to my name to qualify.***

As always, feel free to ask me anything!

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