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.” ūüôā 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

 

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

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

Finding Balance

Finding Balance

Myself and my boyfriend, Chris (DJ Rehab). ¬†Pictured here he was DJ’ing the biggest New Year’s Eve party in Charleston; Charleston Wonderland. (Picture Credit Dana K. Davis). Yes-you can be fit and healthy and still have fun.

When you are on the path of self empowerment via health and fitness, it can seem like an all or nothing kind of mentality. I’m here to tell you that it doesn’t have to be that way.

I love to tell clients that YES they can still have bacon. They can still indulge in cupcakes. You can still have a drink with friends occasionally. It’s like I just lifted a 100 lb weight off their shoulders…like “did my trainer really just say that?” Yes, Yes I did.

There’s a popular thing that people hear about a lot, and it’s called the 80/20 rule. Now depending on your goals it can be more like 90/10. Basically: ¬†80% of the time, you are strict on your nutrition and going to the gym. 20% of the time…go ahead and have that cake at the office party or go out with your friends. The thing here is to find your BALANCE and see what works for you, while still seeing results. Everyone is different. Some can have bacon and oatmeal every morning, and for some it can impede your progress or slow it down. This is truly a hit or miss thing, you have to go through a lot of trial and error and find your sweet spot.

A lot of it is self intuition. If you still feel good post “cheat” and you are able to hop right back on the horse and go back to healthy eating and workouts the very next day or even the same day-it may be safe to say that you are just fine with what you chose to indulge in. This is just one technique of many. Also please remember there are NO cheat DAYS-ever. There can be cheat meals-but not entire days! Many people (like myself) plan their cheat, I like to do a once a week thing, personally. I can still stay on track and it doesn’t hinder myself from maintaining my fitness.

Bottom line: it’s going to take some time. Keep a journal of how you feel after you eat and/or drink certain things. See if anything “trends” in your performance after indulging. What’s important here is that the majority of the time, you are treating yourself like an athlete; eating and hydrating properly while still working out most days of the week.

Hon, you still have to LIVE. I don’t want you to be that person at a birthday party internally screaming because you want a slice of birthday cake. HAVE THE CAKE. (Just one slice though! Portion control is important for these kind of things!) Have a cookie. Have a beer. If you are able to control yourself and keep yourself within reasonable limits OCCASIONALLY…than these kind of things are ok.

Back to the picture above…that evening was a perfect example of myself still having fun, but I still went to the gym pre and post event. Nothing else changed for me nutritionally. That evening though-I did have some adult beverages and ate a bit more than I usually do…because it was just one evening, and I knew I was going to be back in the gym the very next day.

Find your balance. Live your life. Always remember your goals. Being fit and healthy doesn’t have to be a miserable thing.

Enjoy.

In Health-Demi

Common questions I get asked all the time as a personal trainer

Common questions I get asked all the time as a personal trainer

Pic above is from the gym I train at, LOVE. Check out Exemplar Fitness HERE!

*The following are just a small sampling of what I get asked on a normal basis, I hope this helps you!*

  1. “What should I eat before I workout?”

-Depends on the time of the day and your personal preference. If you are working out in the morning first thing, some people don’t eat anything, and that’s ok because that is what works for them. Some NEED something whether it’s a cup of coffee or something more, but the general rule of thumb that I tell everyone is 45 min to an hour before have a half of a serving of a protein and half of a serving of a complex carbohydrate (long-lasting energy). Super easy and it will give you the fuel to get through your workout without feeling drained.

2. ¬†“What should I eat after I workout?”

-Again this is also personal preference. General rule of thumb is to replenish your glycogen stores and fuel those muscles that you just worked, ¬†and do it quickly. Nutritionists recommend ¬†that ¬†you eat a small snack of some protein and an easily digested carb within an hour of training. ¬†Ideally your next full meal should be a couple of hours later. *Please note: many people misjudge the intensity of their workout and will overcompensate with food post workout. If you burned around 300 calories, you don’t want to be slamming down 600 calories post workout, and there is NO such thing as a “reward” meal for post workout and scarfing down a milkshake or something similar. Your workout and proper nutrition are your reward.

3. ¬†“How often should I workout?”

-If you are just starting out: ¬†your goal should be to workout 3 times a week for you to see results on a consistent basis. (This will and should change down the road) Resistance training should be done twice a week and the other day should be moderately intense cardio (again-dependent on your goals). How you set this up, ¬†is up to you. You can mix it up, just remember that flexibility training is also important, so get that in there, and to never work the same muscle group two days in a row. If you are dependent on time, you can break up muscle groups for different days, so “having no time” is truly not an excuse whatsoever.

4. ¬†“How do I get rid of arm fat? How do I get rid of a muffin top? How do I get rid of my cellulite?”

-Slow down, cowboy. I’ve mentioned in a previous post-you cannot spot reduce. What you can do is develop a workout regimen that you stick to as well as eating nutritiously for yourself and your goals. Those “problem areas” will eventually be taken care of-but it’s going to take consistency and a whole lot of patience. Remember the onion ¬†theory. Your body is the onion; every day/week/month you stay consistent-a SLIVER of that onion comes off to reveal a better you. This is where patience comes into play. It’s worth waiting for, I promise.

Now if you’ve been patient and consistent-and you’ve lost the weight (good job!) and now you want to focus on certain muscles to “pop” you have to really push the weight training. This is where having a personal trainer is extremely helpful to assist you in muscle hypertrophy training (i.e. muscle growth) so we can see those beautiful muscles that show off the athlete that you are.

4. ¬†“Why can’t I do just cardio? I don’t want to look like a man. (only applies if you are a woman, obvi).”

-Cardio has its place for building a strong heart and lungs and losing the lb’s to an extent. As far as caloric burn-THE SECOND you get off that stair stepper or treadmill or stop your jog-the calorie burn STOPS. But you still did burn calories and you still assisted in fat loss, so it’s still good. BUT! When you strength train-you will be burning calories 24/7-365, and that is why having more muscle on your body will give you much longer lasting results in keeping the weight off. Like I keep saying, it all depends on your goals. If a client walks in and she/he is 5″7 and weighs 110 lbs, I’m not going to have her do any cardio if only for a slight warmup. I would have this client focus more on weightlifting to build a solid physique (no ‘skinny fat’ allowed) ¬†On flip side, if someone walked in and had a lot of lbs to lose, I would focus more on fast paced circuit training with moderate weights to burn a ton of calories. These training techniques vary with both types of clients, and again shows how important a personal trainer is. Variety is the spice of life and both types of clients need it.

On a side note: WOMEN! You will never look like a “man” (I use that term loosely because if you are in bodybuilding, then you will have a different goal that still takes a ton of hard work-so KUDOS to you if this is what you want). Unless you are doing something I don’t know about that involves some different supplementation-this type of look is just not going to happen. You simply do not have as much testosterone as a man for this to occur, so “getting bulky” WILL NOT HAPPEN. Just stop with this nonsense. ¬†Lift heavy! This is how you get the sleek and athletic build that you will love about yourself.

Common questions I get asked all the time as a personal trainer

I will leave it at that, but if there are any other questions you would like me to cover please don’t hesitate to ask. I train in the Charleston area and if you are in need of a trainer, I would love to help you!

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)¬†

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. ¬† 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. 

In Health-Demi

“When will I see results?”

How long until you will see results

This is a question that I get asked ALL.THE.TIME.

And I get it. I was the girl who would workout, eat good, and get some good sleep, and I would weigh myself every single day! I would find myself very disappointed because sometimes my weight would go up, or there would be very minute changes. One thing you must know is:

THE SCALE IS A BIG FAT LIER.

(for the most part)

The scale is great to give yourself an overall glimpse of how your diet and workout are working for you BUT only as one simple tool, because it does not give you the whole picture of how you are progressing. That number does not represent how many pounds are fat and how many pounds are muscle are on your body at any given moment.

THIS IS WHY I MEASURE. 

Body measurements are more trusting and can give me and you a more accurate glance of how you are moving along. It can give us a baseline for body fat percentage, where we can measure every 4 weeks to make sure we are progressing and moving in the right direction. Keep in mind even measurements can vary in ways that are “not desirable” at the moment because it can measure water retention as well as differences in your body composition that is very common in the beginning of a workout program. What matters most is that we keep a general baseline that includes a combination of the scale AND measurements every 4 weeks.

Most people will tell me that their clothes are fitting differently and are looser. THAT is what I am looking for. That tells me that you are not just losing body fat, but you are putting on muscle. I had a client in the past that over 3 months of solid training with me: lost ONLY 3/4 of a pound. Do you know how devastated she was?! THEN we got to measuring. Sure enough she lost 22 overall inches! Can you see now how much the scale is SO not the end all judge here? The scale is just a tool. This woman’s clothes were so loose on her! Those numbers tell me she put on muscle and boy did she get strong! When she saw how many inches she was down, her happiness could fill that gym times ten. She was happy and I was so proud of her.

So getting back to it: you know you can’t spot reduce. Think of yourself like an onion. Every day that you eat good, workout, and sleep good-a SLIVER of that onion comes off your entire body at once. It will take time to get to any problem areas. But it is doable! You just have to stay consistent.

Here’s JUST AN EXAMPLE of what can be typical as far as when you can see results. Of course everyone is different; so please keep that in mind. This represents someone who is watching their food intake and hydrating properly, working out most days of the week, and sleeping well in general every night.

  • Week one: Most people start to see some change in the scale (usually up to five pounds) during this week. You’re likely to feel better, but not see major changes in your body.
  • Week two: During week two¬†you’re likely to start to see changes in the way your body looks and feels. Exercise starts to feel easier and your clothes will start to feel loose.
  • Week three: Week three is when you start to feel momentum in your weight loss journey. If you’ve been consistent in your plan, your body is responding well and you start to feel like the program is successful.
  • Week four: By week four it is very possible that you’ve lost enough weight (safely) to be a different clothing size.

Again, remember this is all very relative and different for everybody. I will be talking more about all of this in-depth in the coming weeks and really breaking it down so please stay tuned. Feel free to ask me any questions you would like me to cover in the comments or send me a message via the ‘contact me’ tab on this website.

In Health-Demi