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 πŸ˜‰ .

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

 

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, πŸ™‚ , 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! πŸ˜€

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. πŸ™‚

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 TeaΒ 

 

As always, feel free to ask me anything!

In Health-Demi

 

Most important element of your fitness journey is…

Most important element of your fitness journey is...

SLEEP.

That’s right. It’s not nutrition, not your workout, or how much water you are drinking.

Although they all play an extremely important part of your health and fitness journey..SLEEP is your money maker.

Let me first preface this: If you are apart of the crowd that thinks “I’ll sleep when I’m dead”…don’t even bother reading. Your quality of life will suck, and when you’re dead-you are just dead. This is all about living a life full of health and vitality.

“Sleep plays an important role in your physical health. For example, sleep is involved in healing and repair of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke.”

Well, seems pretty important I would say…just by reading that alone.

Think of it this way; take a triangle and flip it on it’s head. At the very top is SLEEP, next layer is HYDRATION, next layer underneath that is NUTRITION, and the itty bitty point of the bottom of that upside down triangle is…YOUR WORKOUT.

I know for many that can come as a surprise. I always tell my clients this and they are always surprised/shocked.

This is an example of an ideal day: You wake up refreshed because you got your 7-10 hours of sleep (everyone is different). Energy is already up and you feel ready to face the day with a pep in your step. Mentally-you have your goals and you are ready to demolish them. You hydrate throughout the day. You eat sensibly, because when you DON’T sleep well-your body releases the hormone ghrelin AKA the hunger hormone, causing you to be-you guessed it-hungry. The hunger is there not because you are actually hungry, but simply because you did not get enough sleep. This where overeating of the wrong types of food comes into play. When this hormone is secreted, your body wants energy in the form of sugar and starchy carbs to combat that lack of sleep. It’s a vicious cycle. Ironically, this is also the same hormone that is secreted when you get the “munchies” when you ingest marijuana. ‘Food’ for thought. (pun intended)Β 

Anyway-if you slept well, this hormone stays in check and is only released if you are truly hungry, but it’s very controllable and a normal part of your day. You will also be more motivated to work out and your performance WILL increase.

All of what I just mentioned…your ENTIRE day will be better and you will reach your goals faster if you get the proper sleep you need.

**That is exactly why SLEEP is the most important part of your fitness regimen. Your workout (if it’s an hour) is only 4% of your day. 2% for 30 minute workouts. Your recovery begins as soon as that workout is over and you are in your stretch/cooldown. Your recovery continues with your post workout nutrition and hydration and goes right into the NEXT night of sleep. During sleep is also where your muscles recover. When you are weightlifting for example: you are creating micro tears in your muscle fibers. This is the feeling that makes you “sore” the next day. Sleeping good, eating properly, and hydrating enough are what heals these micro tears and helps your muscles to become stronger for your next workout. Β  Stronger muscles will lead to more muscle mass and therefore less body-fat.**

Did you just hear what I just wrote above?! Read it again.

If you are wanting to maximize your fitness potential according to your goals, the recovery is where it’s at. When you recover with good sleep, hydration, and nutrition, you become STRONGER and more fit.

The understanding of this cycle is of the UTMOST importance for you to reach your goals and keep them for the long haul.

As always feel free to ask me anything. I train in the Charleston area and would love to pass this and much more information to you if you are in need of a personal trainer.Β 

In Health-Demi