Planned on cruising through Central Park for a nice relaxing bike ride... Ended up sweating like a 🐷 trying to keep up with Kevin and my sister lol. Had I known beforehand that I’d be drenched, I would have worn different attire😂
Cardio doesn’t have to be boring! That hour flew by and I’m sure we burned a whole bunch of calories. Plus, we walked practically the entire day so we were able to eat lots and lots of yummy nummies 😋
Hope everyone has a beautiful Sunday 💕💕
Foam Rolling Feels 😰 It’s a love hate thing for those of you who do it… Do you make time to rest & recover?
Last night I had planed and laid out my workout clothes for the morning. I was going to go to a cycling session as one of my HIIT cardio sessions for the week but I didn’t go. Why?
To be honest I didn’t sleep much at all. There’s been a lot going on in my life and some big changes happening very soon. I tossed and turned the whole night, in and out of sleep. Once my 5:00am alarm went off to get to the gym, I turned it off and woke up 2 hours later. The old me would have been so disappointed and in shock that I did not prioritize my workout over sleep. •
If you’ve followed me for some time now, you’ve seen me grow over the years from a “no-days-off” mentality to a very balanced and healthy routine. I used to put everything aside and make my workouts my top priority. I thought that if I took a rest day or missed a workout or cardio session, I wouldn’t progress. Little did I know, rest days are where all of our hard work is created. I try to get AT LEAST 7 hours of sleep each night. •
Your body needs time to recover, rest, and refuel. It’s like a car. At the end of the week, you fill your car up with gas so that you have enough to get you through next week. You need to fill it with gas every so often or else you won’t get anywhere!
I will say however, that sometimes on rest days I decide to do an activity that I enjoy. Sometimes instead of driving all the way to work, I bike from a station. I love biking and seeing all the different people as I zoom by :)! •
Not sure how to create a workout program that allows you to take sufficient rest days too?
No worries! I walk you through it with each of my online programs! I take the guessing work out so that everything is scheduled and planned out for you.
The feedback I continually hear from those who have downloaded my online programs, is how much they learn each week and love the feedback I give and seeing the changes in their bodies! ❤️
I LOVE when you guys send me questions because I nerd out about this stuff tehe🤓
Try out one of my programs & let me know what you think! (link in bio)
Which one do you prefer? Left or Right? (2016 vs 2018)
In each of these photos I have had a very different idea of what “healthy” is.
My name is Demi and I am passionate about being healthy. Not just eating healthy, but truly being healthy. Exercising in a healthy way, filling my body with the nutritious foods it deserves, self love and care, all of it. I am all about having good positive energy, and without being/feeling healthy, I do not feel those things. 🌼
I use my knowledge to share my passion, purpose, and dreams on social media. I’ve built my business and brand by helping others achieve their own idea of what healthy is to them.
I live a short 20 min car ride just outside of Washington D.C.
I’m not much of a homebody but I love relaxing, watching a whole TV series on Netflix LOL, and being at home when I have the time. My favorite place to be in my house would be my kitchen. I love putting my creativity skills to the test by cooking new things.
I am the daughter of two of the most hard working, loving, and incredible parents in the world, sister to 5 other crazy siblings, girlfriend to the most amazing man, and friend to some of the most wonderful people on earth. 🌎
Now that you’ve read my whole life story and all there is to know about me (tehehe 🙊) I’d love to know more about you… Tell me anythinggg 🦄
Last full day in Cartagena and I’m so happy to be shopping & relaxing today. If you check my story, we went to a massive market (we were literally the only tourists there lol) and the shopping was SO cheap ❤️😍 We also walked over 8 miles yesterday and it was at least 90 degrees so I’m happy to be chillinnnn🙃
This trip felt so short, but I’ve had the time of my life. I got to take a break from all the running around and spent it exploring with the one I love 💕 We saved up a little each month for a few moths and put that $ towards this trip, so I haven’t spent a dime from my bank account this trip👏🤗
I’ve had a great summer, one more stop to Atlanta at the end of this month for @dragoncon where I’ll be assisting with all of the social media broadcasting! ✨ Can you believe were weeks away from fall?? Time to start breaking out the fall boots soonie 😍... I love the colors of fall! Can’t wait!🍃🍂🍁
🕶Shades: @fashionnova 👙Swimsuit: @target
This is the life 😍
Exploring streets, no WiFi lol, sunburns, taking crazy choppy water boat rides and holding on for my dear life, and best of all the food here is amazing! •
I’ve had the amazing opportunity thanks to my parents 😘 to be able to travel all over the world growing up and honestly Cartagena is now in my top favorite destinations... next to Thailand of course 🙏😊
Everyday I do tons of waking and swimming because I like to keep active. Not only that, but all this walking helps prevent me from packing on too many pounds while I’m here grubbing on arepas and piña colada’s 🍍
Every Monday I put up new articles for The Moco Show & this week I talk all about how to stay fit while traveling and maybe even drop a few pounds!💕
So grab your best sneakers & check out some of the best ways I stay fit on holiday in my IG story or go to Mocoshow.com and checkout Moco Monday Fit Tips ❤️
When I first started working out, I was literally a cardio 🐰. I went running outside all the time and played basketball. ALL CARDIO.
I didn’t know anything about lifting and I thought that cardio would keep me thin. When I was tired of being “skinny fat” and tired all of the time from doing too much cardio, I started weight training. That’s when I started to see changes in by body. If you’re someone who is just starting their fitness journey, here are some tips to help you get started on making progress:
Calories and what you eat are super important.
If you’re looking to grow your muscles, you need to be in a calorie surplus aka eating more calories. You may gain a little bit of fat during this time, but that’s something that needs to be accepted in order to grow.
If you are wanting to cut and lose body fat, you need to be in a calorie deficit aka eating less calories. You’ll want to include compounds exercises in your workout routine. The reason why I push compound exercises for you guys all the time is because it will help you recruit more muscles and burn more calories. Compound Exercises Examples: Squats, Deadlifts, Lunges, Bulgarian Split Squats, Hip Thrust, Pull-ups etc.
These are the exercises that will change your body and work wonders. You need to be challenging your muscles in order to see progress so don’t be afraid to lift heavy weights! Once you start seeing that progress, you can continue to increase weight (NO you won’t get “bulky”) You will never see any progress or growth if you continue to stay in your comfort zone. I also recommend some form of cardio. Nothing too crazy, but something like 2-4 sessions of cardio lasting no longer than 30 min each week should keep you heart healthy. I train all parts of my body in one session, with a main focus on legs and glutes! I love having strong leggiez 💪🏻💕
Lastly, make sure you give your body some time to rest in order to recover.
Your body is like an aloe Vera plant! You don’t water your plant every single day. Muscles don’t grow at the gym, they grow when you rest. So just remember that if you are consistent and give effort and some oomph to your workouts, you will see amazing progress ❤️
I find it amazing how so many women still think that lifting heavy will make you look bulky. I get a lot of comments on my lower body and questions on how to grow bigger glutes or quads. When I begin to explain how I’ve developed my body over time, I talk about progressive overload and how it’s taken years of consistent weight lifting.
And when I say weightlifting, I mean lifting serious weight. •
I will lose my mind if I hear another woman say that she’s “too scared to lift heavy because she’ll look manly” so I’m here to set the record straight. •
I have been building my physique for over 6 years now, do you see any “manly features” orb “bulk”?
Building muscle takes a lot of time. It is difficult to build muscle ESPECIALLY as a woman. The reason why it’s so hard is because it takes a lot of time and dedication. Consuming adequate protein paired with a sound training program will increase your chances of building quality muscle. Not only that, but you have to be in a calorie surplus in order to build muscle. •
Now as far as bulking goes, if you have a bit of excess fat you’ve been wanting to lose then weightlifting is your bff! When your diet is in check and you’re lifting nice and heavy, lifting burns a lot of calories believe it or not. It will do wonders for your body, and more than any cardio ever will. ••••
👇TAG A WOMAN WHO NEEDS TO READ THIS
Try my workout programs for in gym and at home + learn how to eat for your lifestyle and goals💕
This past week I was a WORK DOG 🐕!!! I worked Monday-Sunday and had Sunday evening off. Here I am today, back at it again! I very well could have thrown in the towel on Friday and said “I’m done with this week ✌🏻”. Instead, I decided to grind it out. I also didn’t have any time to go to the gym and lift. It is COMPLETELY okay to take time off from the gym: A few days, a week, hell I once took a whole month off just traveling the world!
But the one thing I’m grateful for are my habits. Luckily I’ve developed healthy habits that I’ve built up over the years to fall back on so that I can get myself back to training regularly. ••
Let me tell you this... Motivation will only get you so far. Habits will actually change your mindset and make it much easier to stay consistent with your schedule.
Here are some tips on how to stay consistent with your workouts and diet:
- Don’t worry so much about the number on the scale, but instead decreasing body fat.
- Eat your protein and don’t starve yourself
- There is no such thing as targeting certain areas of your body to lose fat
- Copious amounts of cardio is unnecessary - Weight training is vital in retaining muscle and reducing body fat (overall improving your body composition)
- Compound lifts may help you decrease body fat and increase muscle simultaneously •••
To read more tips on how to shed pounds, check out my newest article “Best Ways To Shed Extra Pounds” which is LIVE on @themocoshow website! Go to Moco Monday Fit Tip’s or Click my IG story, find this same photo, and swipe up! •••••
Share a comment below on a habit you’ve developed that helps you stay consistent. #HappyMonday Have a beautiful week!✨😝
PS: T-minus 5 weeks until @dragoncon and I am freaking out over here 🤓I cant wait!!! Last year I stood like 3 feet away from King Joffrey from game of thrones and I almost 💩 my 👖
Who else is gonna be there!?
Stress comes from anywhere. From TV, at work, at the grocery store and in your head. There is nothing you can do to avoid stress. It’s natural to experience stress. The only thing you can do is cope with stress by finding tactics that work for you. 🌟 What happens to your body when you’re stressed? Well, to start there’s two different types of stress that we can categorize into 2 groups. 🌟
The first type is Acute Stress. When something stresses you out, your adrenal glands release adrenaline and cortisol. This in turn makes your heart rate speed up, increases blood pressure, pupils dilate, liver releases glucose, and an increased blood flow to your muscles. The result from this is that your energy increases and your muscles are on alert to act aka Fight or Flight Response. 🌟
The second type is Chronic Stress.
This is long term and can cause high blood pressure, lowered fertility, weak immune system, and heart and digestive issues. 😟 🌟
So how can you manage your stress? There’s so many things you can do to alleviate stress.
Here’s a few that I like to fall back on when I’m having a rough time:
1. Laugh more
It lowers those two stress hormones I was talking about earlier.
Triggers endorphins (the happy feeling you get)
Endorphins released once again and easing anxiety
4. Eat a healthy meal
Not only do you get the benefit of vitamins, but I always feel like I’m treating my body well after eating a healthy meal.
Gives your body oxygen to help lower your heart rate.
There is nothing wrong with crying it out. Sometimes it’s a good thing to release that stress by crying. Sure your eyes may be swollen afterwards 😭 but I always feel a bit better after releasing emotions that have been building up. #IAmAnEmotionalWoman#MyBoyfriendCanVoucherForThis 😂
You can’t let yourself get put down all the time. Talk about your issues and find a solution that will make you feel better.
Communication is 🔑💕💕
Humble enough to know that I’ve got a ton of flaws and I’m not perfect. But I’m wise enough to know that my heart is pure and my soul is as beautiful as they come. 💕
Say this to yourself: “I am beautiful as I am. Weaknesses and strengths.”
They make who I am and I embrace them. There is not one single body that is more beautiful than the rest.
We are all equally beautiful. 💕
The things I used to be so insecure about, are the things that people compliment the most, or never even notice in the first place. The things I just so happen to love about myself, people will hate on. When people see growth, you will always find those who come around just to put you down. So be confident enough in yourself to brush the nay-sayers to the side✌🏻
I think there is nothing more beautiful than a confident woman. Someone who is comfortable in her own skin, despite what others think. Women who share their struggles and how they’ve overcome them to become so confident in themselves inspire others. It helps other women realize that they too should feel confident in themselves, no matter their shape or size. 💕
What do you love about yourself?
Is it your curly hair, your kind heart, or maybe your personality?
Comment below because I’d love to know✨
So many people dream of becoming entrepreneurs, yet so many are not willing to commit to what it takes to get there. Building a brand, engaging with the community, being transparent etc. You have to trust the process and keep pushing forward. Believe in your dream and be committed to doing whatever it takes. You have to be hungry. You have to want it. Todays daily grind, motivation, and inspo is brought to you by the @millionaire_mentor book I’ve recently started reading. If you are looking to build your own brand and business - I HIGHLY recommend it👏😊! In other news from Demi’s world ...✨Did you guys know that I just finished creating my newest At Home Body Program on my website? I kept putting it off because I wanted to make sure the program was PERFECT and now it is! 12 Weeks of working out in the comfort of your own home. Structured workout schedule, time your workouts at your own pace, watch videos on how to perform the exercises, upload progress photos, and more!
Link in bio to join! 💪🏻
✨ Do you guys prefer working out at home or at the gym?
📸Photo Credits: 😘 @kevin_m_munoz Shout out to my amazing boyfriend/photographer who also happens to be “really really ridiculously good looking”
* Outfit: Top & Leggings @fashionnova ❤️#fashionnova
I am completely OBSESSING over this dress from @meshki and I can’t wait to wear it to my upcoming trip to Colombia 🇨🇴 💕 I’m tightening up my diet and planning to hit the gym a little harder, with more consistency, and with a little more sass! Your girl wants to be sporting that 👙 reeeaaal good 😂
Setting goals for yourself is always a great thing to keep you going and focused! 💪This morning I biked to work using my flashy red bike from @capitalbikeshare (that would totally match this dress) and I am loving the outdoor sweat 💦! It’s been so long since I’ve biked and it feels so good to be able to save time, reduce stress from sitting in traffic, and just overall feel good positive vibes! 💪🏼
Want more tips on how to get fit?
Check out my website
www.demefit.com Link in Bio!💕
PS: Suuuuper exciting things coming atcha soon with more awesome content for you guys starting tomorrow!!! Ahhhh can’t wait 🤐🤫!
P.P.S. If you haven’t already read my newest article on my Top 7 Exercises For A Time Efficient Full Body Workout, check out my insta story and swipe up! Or head to www.mocoshow.com and click Moco Monday Fit Tips! #Loveyouall#HappyMonday
Did you know you can get your macros calculated for FREE when you purchase a program on my website? 📱 Gym Workouts that are easy to follow & Healthy Meal Guides to help take the guessing game out of your health and fitness routine💪😘
Go to www.demefit.com or click the link in my bio. Click “Fitness Programs” tab.
Nothing feels better than a morning walkie through the @usbotanicgarden 🌸☺️ After all that walking (and flower sniffing) I’m pretty sure I went well over my goal of 12,000 steps per day 🔥 This week I decided to take off from lifting because our bodies need to take breaks too! Instead, I increased the amount of walking and biking to and from work. Turns out I am in love with biking 🚴♀️ 💕Also I just love how easy it is to just pick up a bike from @capitalbikeshare !
I love feeling the wind in my face and hair and my happy tunes in my ears. It makes my mood so much better and helps me push through the hills of DC! I especially love the cooled off feeling I get afterwards from sweating so much #ISweatLikeAPig#ButISweatSparkles ✨ If you haven’t tried out one of their bikes it’s super easy to use and only $2 to rent! I honestly think it’s a great way to commute and get from point a to point B while being able to burn some extra calories instead of stressing out and sitting through traffic! Plus, with this weather there’s no excuse! Happy Friday to all my love bugs! 🤗💕💕
Oh goodness.. bikini season already👙?! #MyBunsArentBrownEnough
For those who are struggling with reaching your fitness goals because of lack of motivation, keep reading... *
After a little while of working out, motivation no longer keeps you in your routine.
The key to keeping up going to the gym and working out is creating good habits and a routine that works for you. Just take a look at the things you do daily without having to motivate yourself to do so (going to work, driving a car, washing your face -I hope you don’t have to motivate yourself to do that lol) You do have to force yourself to do them, you just do it naturally. 💕
Think about where you’d be right now if you put your goals in front of you, and put that system to reach those goals on auto pilot. It’s not crazy to think nor is it out of your reach. You just have to think of a system of habits that will work for your lifestyle.
Me for example, I know that unless I get a full 8 hours of sleep the night before, I will not be going to the gym after work. No chance! I try my best to lift 2-3 days before work or on the weekends where I have more flexibility. That works for me! .
Strive to find what might work for you. Map it out in a Sunday, and try it that upcoming week! Maybe you have more energy after work and it’s convenient for you to workout afterwards.
Everyone is different! 💪🍏 . Whether your goal is to lose fat or build muscle, you should always have a plan before stepping into the gym! •
This is why I specialize in creating training programs for individuals who are looking to decrease body fat while simultaneously increasing lean muscle. I’ve achieved this myself and helped several ladies and men achieve as well. 💕 If you’re having a hard time finding a solid routine, let alone one you can actually stick to.... then you’ll want to check out my programs.
I’ll even throw in a free customized macro calculation with every downloaded program, so get it while it’s hot 🔥😏
Oh oh oh I can’t believe it! I’m so excited to share with you all that you are officially looking at the newest writer for @themocoshow fitness column! Each week I’ll be rolling out new tips on how to stay fit in the DMV!
💕Link for my first my article is in my bio “
*side note I’ve been wearing this same shirt in my past few posts and I swear I wash my clothes!!! 😂