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? 🙂 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

 

I love my clients!

I love my clients!
This is Jessica-she lost 6 lbs and 4 inches in just 4 weeks! She’s a hard worker and super consistent! She also drives all the way from Columbia to get her training sessions in!

One thing I will forever be grateful for is that I truly love what I do. Sure I get paid for it-but the connections I’m blessed to be able to make with people everyday are PRICELESS. Personal Training is so much more than helping someone lose weight. It includes (but not limited to) helping to instill confidence, better sleep habits, bringing sexy back ;), having enough energy to chase your kids around, getting to really KNOW someone beyond the surface, more energy, better habits overall, etc. I tell clients all the time that it’s ok to be selfish and take care of yourself! In order to serve anyone else in your life you GOTTA HAVE A FULL TANK! Meaning: If you are “running on empty” all the time, you will not be able to serve those around you…your family, friends, etc. Keep your tank full, keep yourself healthy and you’ll feel like you can do anything!

Something I want everyone to know is that I KNOW how hard it can be to hire a personal trainer. You’re paying a lot and putting your trust in (most likely) a complete stranger…and FINGERS CROSSED the relationship works and you can get the results that you want so bad. I also want you to know that I AM THANKFUL for all of you. Thank you for letting me in your life and for being vulnerable. This sort of thing is NEVER overlooked or taken for granted. All of you are an absolute blessing to me. ❤

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

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

Trust and finding your “Why”

Trust and finding your

As I go through my personal training career, I always try to put myself in the position of the “consumer.”

Why would they hire me?

How can I convey that they can trust me?

The “why” and the “trust” are very important.

Let’s talk about trust.  I think it’s safe to say that within minutes of meeting someone you have already decided if you are going to trust them or not. For some people-trust is something that has to be proven. Both of course are very understandable. I know that when trust is broken, it’s pretty impossible to repair. Which is why it’s at the top of my priority list.

I want to get to know my clients. I don’t just want to be the “repair man” that just comes and fixes something, get’s paid, and leaves. Absolutely not. We’re in this for the long haul. This is about commitment. I want to look (for example) at YOU in the eyes and really listen. LISTEN for those cues as to what will be enjoyable for you, what you may not like, and what really makes you “tick” in a sense. It’s hard to describe as you can see! But you are essentially trusting me to change your life. I do NOT take that lightly. Every night I plan for the next day’s workouts, I dream about them, I will change them at the last minute if need be. I’m NOT a clip board holder and I will NEVER be going through the motions of just telling you what to do. Far too often-my time with clients always seems to go too fast because I lose track of time since I’m so absorbed in your experience. I’m WITH you, with every grunt, every bead of sweat, every properly executed rep-I am your biggest fan. I will also step in and tell you that you can do better when I know you can at certain times. I am results oriented. There is a method to the madness. I envision your goals as my own. If you can’t trust me to push you to your personal best, that wall of trust can be broken. And that is simply not going to happen with me. Your success is my own success.  My passion for you to succeed and be happy with your experience with me is what makes my eyes open in the morning. Period. End of story.

After establishing trust, we can move on to finding your WHY.

I have a very simple explanation of how to get to the root of your WHY.

Your WHY should make you cry.

Or at least a little contemplative.

Not trying to get sappy here; but before committing to me, spending time with me, sweating with me, and putting in the work: this must be established.

Are you doing this to look good in a bikini or for the summer? If that’s the answer you give yourself-you need to sit your butt back down and think again.

Forget about how you want to look. FORGET ABOUT IT. You need to establish a vision for yourself.

How do you want to feel?

Do you want to be able to keep up with your kids/nephews/nieces/grand-kids etc and play with them?

Do you want to be more confident?

Do you want to lower your cholesterol so you can live a long life for your family?

Do you just want to be healthy so you can not just survive, but really and truly THRIVE?

Do you want to set an example for someone you know because you care about them?

These are just examples of the type of questions I want you to ask yourself. Write it down in 3-4 sentences. BE SPECIFIC. Tape it to the bathroom mirror. Put a copy in your car. Do what you need to do to have this important reminder of why you want to change your life.

It’s not all about just losing the lb’s…but after implementing these 2 simple mental tasks, the weight-loss and strength gains are an added bonus effect and that’s when you will start to see results.

It’s about thriving and being truly happy with yourself. This is something you have so much control over, unlike many circumstances in life…THIS…you CAN control! You’re at the steering wheel here. I can help steer you in the right direction.

In Health-Demi

Friendly reminders…

Twitter: @demi_eliese

Facebook: http://www.facebook.com/trainerdemi

Instagram: demi_eliese

Also: Voting for Best Personal Trainer is still open! My name is at the top of the list-just head on over HERE and scroll down to “Best Personal Trainer,” “Demi Eliese Fitness” is listed right at the top. Click on “VOTE” and you are good to go and I am eternally grateful.

Thank you!

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

Letter to the “Resolution” Gym Crowd

Letter to the "Resolution" Gym Crowd

(I do not usually blog twice in one day. But I saw the above post/pic that someone posted and it  was borderline rage inducing to me and I needed to say something)

Dear New People at the gym:

As we near February, it is statistically proven that you may be questioning your intentions about going to the gym as part of your New Years resolution. I want to talk to you directly, if I can; and tell you to NOT GIVE UP.

I know you are the victim of many online memes or careless judgmental remarks (like the one I posted here, seriously screw that person) about the “NYE Resolution” crowd at the gym. How “you will never last” or  “can’t wait for this fickle crowd to die out!”  I know it sucks to read them. On behalf of all of them…we are very sorry.

That is not my wish for you. My wish for you is to endure and persist. I want you to stay and to be the anti-statistic so you can see how strong you really are. Prove them wrong, but do it for yourself. I promise-you are very strong. Male, female…it doesn’t matter. If a NYE resolution is what brought you to the gym, I want you to stay.

No matter what your starting point was/is…there IS an inner athlete in you. Your body CRAVES to be healthy and strong. That feeling is addicting and I want you to feel that way. I want you to enjoy being sore! I want you to know what it feels like to be properly hydrated. I want you to sleep good knowing you gave it your all today and every day.

I want you to walk into the gym like a boss-and handle yourself with authority and dignity. Hold your head up high-and fight the good fight.

There are people who NEVER make the commitment that you are making. The fact that you are in a gym means that you are doing more than 80% of the population (that is fact). Take that in and embrace that. The hardest part is just showing up. So if you show up whether it’s for 10 minutes or 30 minutes or an hour; you are still doing more than most of your friends, co-workers, and your neighbors.

Stay persistent and consistent, my friend. You will get the results you want if you don’t give up. Don’t you dare succumb to the statistic and fade out. Push through-make this so important as if your life depends on it. Because it does!

I’m always here if you need a boost, a helping hand, or a word of motivation and encouragement. I just want you to see yourself the way I see you: Strong. Athletic. Powerful. Warrior. You have all of those qualities and then some.

Game face; ON.

FOCUS.

In Health-Demi