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Not sure what exercises to do to make the most of your time?
You don’t necessarily NEED a gym membership in order to get into shape. You can workout as you like and still feel and look great!

Gym-timidation
Sometimes the gym atmosphere isn’t for everyone. The grunting, sweating, and loud thumbs from weights being thrown around can be scary and intimidating at first. It is not always a very welcoming atmosphere for all. Luckily, you can still lose fat and build muscle while getting a good workout with no equipment necessary!

Once the vacation is over, it can be hard to think about what the number on the scale might look like after several days of indulging.

What if I told you there are ways to get around this? Ways in which you can actually enjoy your time on vacation, without having to worry about whether that sandwich you ate will pack on extra pounds.

Women think they should be training differently than men, and that is not the case. In most cases I see women training in ridiculously high amounts of rep ranges with very little rest in between, topped off with copious amounts of cardio. I guarantee you if I had titled this article how to achieve a muscular physique, the majority of these readers would have been male.

Sigh…The reason I used the word toned to describe the ideal female physique that most women are looking for is because if I were to have used the word muscular… a picture of The Rock would have probably popped up in their head. When people say “toned” what they really mean is lean. No celebrity fitness model workout or a well-known Fitness Models who now have a large following on Instagram are going to provide you with the information you need to achieve your best self.

Before starting her Henna Business in MoCo, Naik had worked in an Indian catering business, a manager in a doctor’s office and started her own silver jewelry business which was shut down due to the recession. No matter how much Naik loved these jobs, she was most happy doing what she loved: being a henna artist.

It wasn’t until six years ago; Naik made a leap of faith in starting her own Henna business in Clarksburg, believing that Montgomery County will be good for entrepreneurs, with MoCo’s rich diversity, people are more open to trying different things from other cultures, said Naik.

Cardio tends to be one of those exercises that people usein excess. It doesn’t burn as much energy as you think it may. Not only that, but performing cardio can make it easy to eat back all the calories that you burned. How can that be possible? Simple.

When you are dieting your body learns to burn less and less calories as you drop in weight. Why? It wants to maintain homeostasis (keep things constant despite external changes)
When this happens, it makes it harder and harder to burn more calories. Your body WANTS to eat more, hence why you feel more hungry.

​Whether you’re taking your outdoor run to the George Washington memorial parkway, or getting in a lift at the local gym, I always talk about how good exercise is for the mind and body. So, what is the plan to maximize your time while working out on a short amount of time? Well if you’re like me and you have a tight schedule during the week, it can be hard to fit in a workout session.

Here are my top 7 time efficient exercises for a full body workout day, that I guarantee will help shape and sculpt your arms and lower body! These exercises hit all major muscle groups and should take you no longer than 45 min to complete. Not only that, but it will help increase your energy and keep you going during the work week!

Black Hill Boats
Great upper body workout for those of you who love being in the water. I’ve hit the boats instead of going to the gym when the weather is nice out and let me tell you, you will sweat! Hours are from noon-6:00pm for $13 for weekdays and weekends $14 from 6:30am-6:00pm for all canoes, kayaks, and row boats. 
 
Popular Meetups in Moco:
 
Mid-Atlantic Hikers Climbers Campers
If you enjoy hiking throughout the DMV, why not hike with a friend?

Social Tennis of Rockville and Olney
Tennis is a great way to increase mobility as well as upper body strength and agility! Not only that, but you can do it all in great company. They play at Walter Johnson High School, Woodley Garden Park and Montgomery College in Rockville. This group is meant for intermediate levels and a yearly fee of just $10. Anyone who’s looking for some fun competitive tennis is welcomed to join.
 
Bethesda FC
Outdoor Co-ed Sunday soccer pickup games for young adults!

I am the owner of Demefit Online Personal Training and I was born and raised in Silver Spring MD. I attended Bethesda Chevy Chase High School my freshman year and finished the remainder of my High School career overseas. Throughout high school I have always participated in sport teams year round so fitness has always been a part of my life! In college, I joined the Montgomery College Women’s Basketball Team while studying athletic training. I also joined the Women’s Softball team during the spring season for a short period of time. I participated in 2-hour long practices daily in addition to games. You would think I would be in amazing shape. Yet, my nutrition was not the best so I gained a substantial amount of weight in college. This just goes to show you can’t out-train a bad diet.

During my college career, I went through a massive mind and body transformation; losing over 50-pounds in fat. Over the years, I worked my way back up by increasing the number on the scale by gaining muscle. My transformation story has been featured by Toby Knapp on HOT99.5, Washingtonian, MSN.com, Bodybuilding.com, Train Magazine, Muscle & Fitness Hers, and several more. My mission is to share my health and fitness knowledge with the world and make life easier for those who are struggling with their own fitness journeys.
 
You can follow my journey here:
 
 
Sources:
Website https://www.demefit.com/
https://www.instagram.com/deezfinebrows/
https://www.youtube.com/channel/UCNgGN5SJF7WUg_Fk9fHR3EQ
https://twitter.com/deezfinebrows
https://www.facebook.com/Demefit/
 
Features:
https://www.msn.com/en-us/health/weightloss/demi-dropped-50-pounds-for-a-bikini-competition-but-wasnt-happy-until-she-gained-it-back/ar-BBK21Jf
 
https://www.muscleandfitness.com/muscle-fitness-hers/hers-features/skinny-strong-demetra-eftimiades-transformation
 
https://www.bodybuilding.com/fun/demetra-bounced-back-to-being-an-all-star.html
 
https://www.popsugar.com/fitness/30-Pound-Weight-Loss-Transformation-44621750
 
https://www.washingtonian.com/2017/12/05/how-i-got-this-body-demetra-eftimiades-weight-loss-story/