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

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

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