Client Spotlight-Ray Evens

Client Spotlight-Ray Evens

This weeks client spotlight had to be without a doubt, Ray! I started working with him at Exemplar Fitness three times a week about 2 months ago. To date he has lost 12 pounds, but most importantly over 14 inches overall. That tells me his body composition is indeed  changing, and we are on the right track to pursue his goal of putting on more muscle and getting more fit overall.

Let me tell you: Training with Ray has been a great experience.  He came in with a GREAT mindset, super motivated and ready to go. He hasn’t lost any of those qualities either. With our monthly measurements he becomes more and more HUNGRY to reach even more goals. He is EASILY coachable, and always puts out a 110% effort in on every single session. I’m super proud of him!

Ray has a certain quality in him in that he’s “comfortable with being uncomfortable” in our sessions. He trusts the process and never questions anything with our training program. He always asks how to be better to maximize his results; not just in the gym, but outside of the gym too. I say these things because if you are going into a training program with a trainer, definitely adopt this mindset. Mindset is EVERYTHING if you are looking to achieve your goals. A half a$$ effort will yield you half A$$ results. Come in motivated, try your absolute best and trust the process. You will have ups and downs, good days and bad days, and that is NORMAL. 🙂 Don’t let those days derail you from the task at hand. TRUST, BELIEVE, and GIVE IT EVERYTHING YOU HAVE and you will succeed in your goals and then some. Your health and the ability to MOVE with purpose and function is a beautiful thing. Don’t let it go to waste and know that it’s never too late to start. The hardest part is just STARTING.

Take that first step!

In health-Demi

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

Client Spotlight-Greg Pierdon

Client Spotlight-Greg Pierdon

It’s about that time to start bragging about my clients! 🙂 For this client spot light, it was SUPER easy to pick who I wanted to brag on the most, hence why I am writing about him today. Greg Pierdon came to me representing one of the most successful downtown resturaunts in Charleston, and also my favorite/BEST biergarten around…Bay Street Biergarten. He helps run the show there and has always been super consistent with his training. He RARELY ever misses a session and gives each training session 110%.  It’s amazing to think about where he first started and to where he is now. His strength has drastically improved as well as his endurance. He has kept 20 pounds off for almost a year, and is now packing on the muscle BIG time.  Every time we squat, bench, or do circuit training he literally leaves it all on the floor and does the best he can. Because of that-he completely shocks me about once a month when he goes heavier on certain exercises like his bench and squat. With some dietary changes and his hard work ethic, he has progressed in every facet of his training, and I couldn’t be more proud of him. He is a JOY to work with and he makes me a better trainer by consistently getting stronger and me having to find new ways to challenge him! This kind of challenge is always gladly accepted and I can’t wait to see where his training takes him. GREAT JOB GREG!!!

In Health-Demi

Reggaetronic 2017!

Reggaetronic 2017!
Myself and the Artist-DJ Rehab

I had the ULTIMATE pleasure of accompanying my favorite person ever to a killer music festival; Reaggaetronic! He happens to be one of the best DJ’s in the south and goes by the name of DJ Rehab. 😀

Why am I sharing this on a fitness related blog? The same reason why I showed you pictured of my trip to Hawaii! To show that you can still have an insanely FUN life while still retaining your health and fitness goals. Work hard play hard right? RIGHT. 🙂

Reggaetronic 2017!
This picture represents years of setbacks, failures, and ultimately finding my own balance and success. Stay consistent!

Knowing that you will be in a bathing suit all day is great motivation in itself-but honestly PLEASE know you can still achieve goals and maintain them 365 DAYS A YEAR. Yes-summer IS a great motivating factor in starting new healthy habits. BUT-being a healthy human being truly only matters if you are working hard all year round. Don’t let the seasons of the year be your only motivating factor in your health and fitness. You can still look and feel your best in the dead of winter as well!

BACK TO THE FUN ON THIS DAY! This event was great, my boyfriend DJ’d to over 5,000 people all on boats! The stage was on a floating barge as well-and after he played his set we were able to relax and enjoy the day with lots of dancing, swimming, and RELAXING. We all need time to unwind and enjoy life from time to time, and we most certainly did just that.

So CHEERS to having BALANCE  between your professional life, family, loved ones, and health-remember it’s all about trial and error. Find out what works for YOU, everyone’s schedule for a well balanced life is very different. Find what makes you feel good on the inside and out, and what brings you joy. Eventually you will find your sweet spot in all of it; and as always personal trainers are there to help you find that balance in regards to your health and fitness. Your health is always a priceless investment that will forever pay off immensely!

Swimsuit provided by MegLiz Swimwear.

Sunglasses provided by TopFoxx.

In Health-Demi

Charleston’s Choice Awards!

Charleston Choice Awards!

I’m SUPER excited to announce that I (DM FITNESS) am on the FINAL voting ballot for BEST PERSONAL TRAINER in the Charleston’s Choice Awards! Presented by The Post and Courier. 😀

I need to preface this by telling you that this business literally means everything to me. This is not just a “job” for myself. I live and breath this business, and I ADORE every single one of my clients. They are NOT numbers to me. They are PEOPLE that I truly care about. Their goals are MY goals, and that is what drives me forward with DM Fitness. My goal is to expand DM FITNESS into the masses, and it starts right here in Charleston, SC! I am truly honored and humbled to be apart of such a vital role in my client’s lives. There really is no better feeling then seeing them get healthier, reach their goals, and most importantly gain the confidence to see themselves the way I see them.

I would be *honored* to win this very prestigious award! A vote is all that is needed by clicking HERE …scroll down to the category of “Personal Trainer” and you will see my business name, “Demi Eliese, DM FITNESS.” Click on VOTE and follow the super easy voting instructions that take less than a minute and you are good to go. THANK YOU SO MUCH IN ADVANCE. Feel free to share with friends and family! 🙂

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, 🙂 , 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! 😀

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. 🙂

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 Tea 

 

As always, feel free to ask me anything!

In Health-Demi

 

Are you putting too much focus on cardio to reach your goals?

Are you putting too much focus on cardio to reach your goals?

Ask yourself:

What are my specific goals?

What am I doing to attain these goals?

Am I just doing cardio “to feel good?” i.e. ‘endorphins’

There are a TON more questions you should be asking yourself-but one thing I do talk a lot to my clients about is NOT overdoing your cardio. It truly does not matter how much weight you want to lose. Anything over 60 minutes a day is counter productive and will lead to overuse injuries, making you more susceptible to colds and upper respiratory infections because your immune system will be compromised from high levels of cortisol. If that sounded foreign to you: just think that when you do too much cardio your body gets stressed out (cortisol is released) and can make you weak in many ways. The repetitive nature of running, elliptical, etc can put pressure on your joints and ultimately cause an injury over time. You may get into the symptoms of over training, which is a legit illness that can last 3 months and it’s only cure is rest.

When you look at your body-think of it like a sculpture. Draw an outline of your body on a piece of paper if you must. Get out a pen and actually draw where you’d like to see improvements that make sense. I.E. narrower waist, rounder glutes, more defined shoulders, etc and add a weight loss goal if needed.

*Fun Fact:  I used to be a cardio addict. It also was the time when my body fat was very high and I had NO muscle definition.  Cardio truly can be an addiction: because we all know that runners “high” is legit. Fear not-you can break that addiction. Remind yourself that weight training does NOT make you bulky (unless you are male and train a certain way).  On the contrary-it shapes your body. Training with resistance makes you strong and injury proof.*

I will use one muscle group as an example here or else this will turn into a book. 🙂 Let’s say one of your goals is to have bigger and rounder glutes. Your plan of attack should include hip thrusts, squats, deadlifts, kickbacks, step ups, lunges, sprints….and about a dozen different varieties of all of these movements. (No matter what the goal-remember not to neglect other areas of your body of course in your training, just train your specific area of interest differently to attain your goal. This is why having a personal trainer is a bonus). Notice ‘sprints’ in bold. If you want bigger and rounder glutes, SPRINTING is your cardio. Along with sprinting on an incline, among MANY other variables. If you do too much steady state long cardio and your goal is bigger and stronger glutes, that cardio will eat that muscle that you are trying so hard to build for breakfast, lunch, and dinner and you will see minimum results.

 All this being said, EVERYONE is different, everyone has different goals, and everyone has different abilities.  Personal trainers that are capable streamline plans for each individual that they are training to make your goals a reality. Also-when you are trying to build any muscle, REST is critical for muscle recovery. If you are hitting that muscle every damn day with some sort of cardio-it will never get a chance to recover and get stronger (GROW), plus you MUST EAT EAT EAT the RIGHT way (usually more FOOD if you make the right choices: again this is why a personal trainer is a fantastic investment) if you want any muscle group to get strong and have some growth.

Now speaking of weight loss-this cardio principle still rings true! If you train INTENSE, add in some HIIT (high intensity interval training), and lift with absolute FERVOR, then your training session is pretty much all you need! In 30 minutes I can train a client and leave them dripping with sweat, which means their heart rate went up, which means THERE WAS A CARDIO ELEMENT to it, therefore they burned calories and will be burning calories long after the session is over (after burn effect) SO IN TURN …. they lose weight over time while getting strong. 🙂

THE MORAL OF THE STORY IS…actually THINK about your goals. Get specific! Do NOT chase skinny! Chase HEALTHY. Chase STRENGTH. Chase FUNCTIONAL FITNESS. You train hard in the gym so you can live with vitality outside of the gym and not injure yourself! Once you get in this MINDSET everything else “magically” falls into place. 😉

More questions? Feel free to contact me for anything. If you live in the Charleston area, I offer my first session at Exemplar Fitness for free. There are always corporate specials, hospital employee discounts, as well as veteran discounts to train with me personally.

I also offer a “Sweating for the Wedding” training package for Brides and/or their bridal party: 3 month and 6 month packages available.

In Health-Demi

Grocery Shopping for the health conscious athlete in the making

 Grocery Shopping for the health conscious athlete in the making

This is..without a doubt…the toughest ordeal one has to master in their health and fitness journey. If you are reading this, then I promise you it doesn’t have to be so hard. You got this! 😉 Lets get right to it.

I know you’ve heard it before-but you have to start with sticking to the perimeter of the grocery store. The reason being is that obviously that is where your perishable (i.e. FRESHEST) foods are. Start there. Obviously you do need to go in the middle for certain things such as coffee, oatmeal, tea, etc but start on the outside of the grocery store FIRST.

I told you I was going to make this simple, and I am!

Before you go to the grocery store, think of all your favorite proteins, vegatables, fruits, nuts, carbs, etc. Keep that in mind and write that all down if needed.

We are going to break this down into groups.

  1. PROTEINS
  2. COMPLEX CARBS
  3. HEALTHY FATS
  4. FRUITS
  5. VEGETABLES

Acceptable and preferable PROTEINS are the following:

  • 1. Greek Yogurt
  • 2. Cottage Cheese
  • 3. Swiss Cheese
  • 4. Eggs
  • 5. Milk, 2% (I’m not a huge fan of drinking straight up milk, I prefer Almond milk for a variety of reasons, but that’s for another blog post. 🙂
  • 6. Whey Protein
  • 7. Steak (Top Or Bottom Round)
  • 8. Ground Beef (95% Lean)
  • 9. Pork Chops (Boneless)
  • 10. Chicken Breast (Boneless And Skinless)
  • 11. Turkey Breast
  • 12. Yellowfin Tuna
  • 13. Halibut
  • 14. Octopus
  • 15. Sockeye Salmon
  • 16. Tilapia
  • 17. Anchovies
  • 18. Corned Beef
  • 19. Tuna
  • 20. Chicken
  • 21. Sardines
  • 22. Navy Beans
  • 23. Dried Lentils
  • 24. Roast Beef
  • 25. Canadian Bacon
  • 26. Chorizo
  • 27. Pepperoni
  • 28. Roasted Turkey Breast
  • 29. Jerky
  • 30. Peanut Butter
  • 31. Mixed Nuts
  • 32. Bean Chips
  • 34. Tofu
  • 35. Edamame
  • 36. Green Peas
  • 38. Wheat Germ
  • 39. Soba Noodles
  • 40. Quinoa

COMPLEX CARBS

  1. Oatmeal (old fashioned or Steel Cut)
  2. Yams (almost same as sweet potatoes)
  3. Brown rice (love basmati, a long grain rice)
  4. Sweet potatoes
  5. Multi grain hot cereal (mix or barley, oats, rye, and a few others)
  6. White potatoes with skin (glycemic index be damned!)
  7. 100% whole wheat bread
  8. 100% whole wheat pasta
  9. Beans and lentils (great for healthy chili recipes)
  10. Cream of rice hot cereal
  11. Quinoa
  12. Couscous
  13. Pumpkin
  14. Butternut squash
  15. Fresh beets

**I’m well aware of the gluten free and lactose free needs of certain individuals-if this applies to you, make those selections of the same food, or choose another food altogether.**

HEALTHY FATS

  • Avocados
  • Cheese
  • Super dark chocolate
  • Whole eggs
  • Fatty fish
  • Raw nuts
  • Chia seeds
  • Extra virgin olive oil
  • Coconut oil
  • Full fat yogurt

FRUITS

  • Short list: every variation of a fruit is allowed. 🙂

VEGETABLES

  • Kale
  • Spinach
  • Broccoli
  • Brussel Sprouts
  • Peas
  • Tomatoes
  • Asparagus
  • Bell Peppers
  • Okra
  • Scallions
  • Zucchini
  • Green Beans
  • Cauliflower
  • Beets
  • Cucumbers
  • Mushrooms
  • Eggplant
  • Radishes
  • Onions

THAT’S A LOT OF FOOD!

Alright, so as you go through this list-pick your favorites before you go food shopping and think about the meals you want to create. There are tons of meals you can put together with what is above. You do NOT have to purchase all of that food for one week! But these are your preferred options to eat healthfully.

To create a PERFECT meal, this is what you need (as stated above)…

Protein, Healthy fat, Complex Carb, Vegetable, and an optional fruit. 

As far as how to meal prep and put it all together, that is for another blog post. But start here! Now you have the tools to get a feel for what top athletes eat. Remember: you are fueling a Ferrari, not a Pinto. 😉

Also, SHAKEOLOGY is a great way to add in a high protein superfood shake that can be used as a meal replacement and/or snack. Check it out! Vegan options are available.

EAT TO PERFORM!

In Health-Demi

Exemplar Fitness Personal Training

You can train with me personally at Exemplar Fitness in Charleston, SC.    I’ve trained at MANY gyms in Charleston. But this one takes the cake! The staff is amazing and so welcoming, the gym is always SUPER CLEAN, everything always looks brand spanking new, and the variety of what is available is absolutely incredible. This is NOT a big box gym. There are NO CROWDS. This is THE place to train if you want to have access to the best equipment and the best staff-period. It will always feel like it’s your own personal gym, and that is why I can confidently say that you will fall in love with Exemplar Fitness.  No contracts-no hassle, ever.15349564_347861858914133_990723023686630454_n.jpg