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



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:


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

Variety inspires consistency

Variety inspires consistency


You need it. Everyone does. Why?

It is the only way you will stay committed for the long haul in your fitness journey. No one wants to be going to the gym everyday and doing the same routine, week after week. That is a sure fire way to get in a mental rut that can possibly halt your motivation altogether.

One thing that I have really embraced over the years is that I will never know it all, and neither will you. I strive to keep learning from everyone around me and I use all of it somehow. There’s a saying that goes; “If you’re not learning, you’re dying” and I truly believe that. Stay humble-learn and grow.

As a fitness professional I encounter a lot of the same split routines with gym members. Usually it goes something like this: Chest, Back, Shoulders/Arms, Legs. Or a combination of some of those spread out over the week. While this is very effective and DOES have it’s place in our fitness regimens-I do encourage variety with myself and my clients for many reasons.

Main one is that you can get mentally bored. Another reason is if you really do the same thing week after week…month after’re body will start to adapt and you may encounter that dreaded “plateau” where you will stop seeing results and/or improvement.

Start to think outside the box. Don’t be afraid to ask others for help or research different workout ideas on your own. Think of stability AND resistance training at the same time. Sports specific drills such as football and soccer drills can be very effective for speed training, burning calories while being seriously fun! Take a group fitness class here and there to shake it up a bit and to inspire ideas for yourself in your training. While it can be a bit scary to step outside your workout “box” and take out your ear buds…I promise you will gain some benefit from it.

As  always feel free to ask my anything-I’m here for you.

In Health-Demi

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.


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



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.


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.)


  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:

  • 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

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...


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.


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:


(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.


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

Power of the kettlebell swing-another glute and leg killer

Power of the kettlebell swing-another glute and leg killer

I know it seems like the easiest thing to do. You just swing the thing, right? Well, no. There are a lot of cues and mind to muscle connections you should be making because the 2 hand hold kettlebell swing is great for building explosive power, leg and glute strength, stamina, balance, and total body strength. When done correctly, it can be part of a great rehab program if you are recovering from injuries and cannot do a proper squat for whatever reason, or just a great addition to your fitness regimen in general. I LOVE them.

First thing to think about-pick the right weight. If you are new to the world of kettlebells, start light to perfect your form and work your way up a little at a time. I like to add about 50-100 heavy swings toward the end of my leg workouts as a burnout so to speak, as they gas my lungs and tax my muscles in a great way every time.

OK-so you have your kettlebell that you want to work with, great! Think of these physical cues first:

-kettlebell is on floor in front of you, you are standing up right behind it.

-with 2 hands; squat down; chest up eyes forward; grip the handles and stand straight up, squeezing your glutes and tightening your core while it hangs.

-with soft knees, shift your body weight into your heels-lower your rear end towards the back and do a forward fold AT YOUR HIPS with a straight back, like you are going into a deadlift.

-with THE POWER OF YOUR HIPS: EXPLODE with a hip SNAP until the momentum and power carries the KB forward in front of you and repeat. The kettlebell should stop at around eye level as the kettlebell is just coming along for the ride…repeat and go into swing city and keep that core tight while squeezing your glutes at the top of the movement every swing.

Sounds easy right? Well with practice you will find that it doesn’t get easier, your technique gets better.

Common mistakes:

-You use your arms to assist the kettlebell coming forward with your hip snap. WRONG. Your arms are there as just an assist in holding it-nothing more. When the kettlebell is in the air in front of you: THINK OF IT AS BEING WEIGHTLESS. There is a second in the movement when it weighs absolutely nothing, because it is being powered through the air with the power of your hipsnap and your glutes. This is why it is so effective in so many ways.

-Hunched back: you are just asking for an  injury. If it is difficult for you to keep a straight back when you go into your forward hinge and going through your hip snap: you probably need to lighten the load.

Performing the perfect kettlebell swing places all the emphasis on the posterior chain—the major muscles on the backside of the body from the heels to the base of the neck, primarily the hamstrings, glutes, and low back. Think of the posterior chain as the body’s powerhouse. These muscles are big movers. And unlike little movers (like calves, biceps, triceps, and deltoids), the big movers are capable of moving big weight and burning massive amounts of calories. Win win all around and a great addition to your workout regimen!

Yes, I know there are many different types of swings, but this is the one I like to do, and is also the swing I train my clients to do for fitness.

As with everything, if you are at a gym and need more advice, don’t be afraid to ask a trainer for tips. Watch some videos online and practice, practice, practice. Always start light! Soon you’ll be a kettlebell swinging pro with great legs and glutes to prove it.

In Health-Demi