Tabata training

Tabata training

Tabata Training.

Maybe you’ve heard of it, maybe not.

Those who do it or have done it will tell you, IT’S INTENSE.

It’s supposed to be. Tabata training is a form of HIIT (High Intensity Interval Training) that will leave you WASTED and sweaty. Whats great is that you will stimulate the EPOC effect (Excess Post-Exercise Oxygen Consumption) which means you’ll be burning calories long after the workout is over. Tabata burns a lot of calories and provides a killer full-body anaerobic and aerobic workout. Tabata training also improves athletic performance, improves glucose metabolism, and acts as an excellent catalyst for fat burning.

The definition of a Tabata is taking a movement, doing it ALL OUT for 20 seconds, then 10 seconds rest, then repeating 4 rounds. It may only technically take 4 minutes to do a Tabata.  If you are not gasping for air like you are about to collapse in your 10 second break-you didn’t go hard enough. Ideally, Tabata training should be done with one movement. So, if you choose a movement like front squats, or thrusters, or burpees, you do it at absolute maximum intensity for 20 seconds, take a 10-second rest, then begin again.

Another great thing, is you don’t necessarily need any equipment for this type of workout nor does it need to be that long-since it’s so intense. If you want to implement Tabata training, I advise twice a week. You can make the workouts as long or short as you want, heck I’ve seen people do hour long Tabata’s and I’ve done those myself-IT’S NOT EASY. And you can structure it how you want it.

EXAMPLE:

20 seconds mountain climbers, 10 second rest

20 seconds high knee jog, 10 second rest

20 seconds of burpees, 10 second rest

20 seconds air squats, 10 second rest

REPEAT as many times as you can handle. Switch up the movements every cycle if you’d like. Structure it out before you start the workout so you can keep the intensity UP.

As always, feel free to ask me anything. Also, don’t forget to vote for myself in the Best Of competition for Best Personal Trainer! You can vote HERE. Then just scroll down to “Best Personal Trainer” and click on “Demi Eliese Fitness.” Thank you!

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

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

Personalized Workout Plans

I personalize all workouts to YOU! Your workout plan will never be the same as anothers, and comes with clear instruction and most of all; a results oriented plan of attack.