Smile Strong Wellness

08/22/2023

SMALL GROUP TRAINING:

Starting Sept 5th I am going to be test running a small group training block. This will run through 6 weeks + will be focused towards beginner or intermediate gym goers.

We will be focusing on a few main objectives:
1. Proper form for: squat, lunge, hip hinge, press, pull, + core conditioning.

2. Different ways to program these movements.

3. How to progressively overload these movements.

4. To feel confident in the gym space + with equipment!

5. Get some solid workouts in together!

I'm looking to work with 4-6 individuals in this time frame (will need a min of 4 to run). Each registrant would get a full workout program to follow as well - you could do workouts on your own on our off days. 2 sessions/week.

The classes would be at 11 AM on the following dates:
September: 5, 6, 13, 14, 19, 20, 26, 28
October: 3, 4, 11, 12

COST: $300
If you need a gym membership that would be additional.
Option to do two payments if you wish to split up. First payment due upon registration, second due by Sept 30.

REGISTRATION IS OPEN. First to pay will hold spots, no savesies. Msg me or comment below this post.

Once you register I will reach out to chat about goals + any limitations for your program.

If there is a high request for this group I will look at adding an afternoon time as well. We need a quieter gym time for these groups = 11 AM to start - possibly am afternoon addition.

Happy lifting my friends!
Rise Up Health & Fitness

08/10/2023

CURRENT OPTIONS!!!

Head into the website to check out your program options for purchase + PT Packages.

www.smilestrongwellness.com

Current PT time slots are close to capacity - if you're wanting to start here towards the end of summer/Sept definitely reach out ASAP.
+
Virtual sign ups I have promo codes to use this month!!!

05/24/2023

JUNE TRAINING PROMO:

Train with me + have your own personalized programming from Jun-August.

OR

Purchase the new June 4 week program on the website for $55 (discounted if you get set up for the monthly option = new programming every month):
https://smilestrongwellness.com/products/4-week-monthly-program

Message me to reserve your spot for the one on one option [only 5 available].
Or
Purchase the program via the website + you will receive the PDF via email 😀

Rise Up Health & Fitness
Dayna Demmans

02/28/2023

Strength training + the natural eb and flow of our cycle:

As women our energy and strength will be naturally affected by the hormones that surge and dip at different times in our cycle.

Embracing the natural waves of energy can be used to our benefit. Not only embrace it, but just KNOW that's how our body's work. Physically we will not be able to have the same output throughout our cycles - it's science!

I first started to notice this when I started really following a structured program + tracking my weight selections for movements. I'd always have a few weeks where I felt like I could lift anything + would see great progressions [I now call these my strong weeks]. Then all of a sudden the weight I had been pushing would feel so heavy! IYKYK I tell ya!!!

In a sense I think women could track strength progressions each CYCLE instead of each WEEK. Ex: Wk 1 Follicular VS Wk 1 follicular next cycle.

The Basic Breakdown:

1. Menstruation: body temp, insulin sensitivity, and metabolic rate will be at our baseline = you can simply continue training as normal if u feel up to it.

2. Follicular Phase: You are going to feel hella strong ladies (+ even have an increased tolerance to pain). Our testosterone levels increase = a great time to train hard! ⬆️ testosterone = ⬆️ chances for muscle strength and gains. You could plan your heaviest, most intense workouts here. Metabolic rate does ⬇️ slightly in this phase - burning more calories at rest.

3. Ovulation: ⬆️ estrogen here, make sure you are warming up really well as it could increase your risk for injury. Great time for max strength training tho as we are in the very end of that follicular transition + testosterone spike.

4. Luteal phase: after ovulation you may be feeling the need to rest + decrease your intensity. Women could plan a deload week here = less volume in your workouts. Your body temp ⬆️, which can make you feel fatigued + tired a lot easier = reducing your overall athletic performance. This is a great time to listen to what your body needs as it will naturally FEEL a dip in energy.

I hope this helps you! As women we can train smarter + give ourselves grace + train in tune with our body ♡

02/05/2023

NEW BLOG POST!
+ last day to save on any website purchase with promo code: TAKE15

www.smilestrongwellness.com

Over the past 6 years I started to dive deeper into my own personal growth, focusing on overcoming things that had held me back in the past. Often the books that I am reading are specific to what I want to work on at that particular moment in time. Over the years I started to slowly alter my routine...

01/04/2023

GIVEAWAY TIME!!!
Head to the post to get entered!

𝐆𝐢𝐯𝐞𝐚𝐰𝐚𝐲!!
🔥Like!
🔥Share!
🔥Tag a friend in the comments!

We want to help someone get started with their fitness journey for 2023! Check out our website and the link to Smile Strong Wellness Personal Training and Programs !

Www.riseupgymsk.com
Www.smilestrongwellness.com

𝐃𝐫𝐚𝐰 𝐝𝐚𝐭𝐞: Jan 8th @ Noon

𝐏𝐫𝐢𝐳𝐞:
🔥1 Month Gym Membership @ Rise Up
🔥4 Week Workout Program from Dayna Demmans

𝙿𝚛𝚒𝚣𝚎 𝚒𝚜 𝚗𝚘𝚗 𝚝𝚛𝚊𝚗𝚜𝚏𝚎𝚛𝚊𝚋𝚕𝚎 𝚊𝚗𝚍 𝚖𝚞𝚜𝚝 𝚋𝚎 𝚛𝚎𝚍𝚎𝚎𝚖𝚎𝚍 𝚋𝚢 𝚎𝚗𝚍 𝚘𝚏 𝙹𝚊𝚗𝚞𝚊𝚛𝚢. 𝙿𝚛𝚒𝚣𝚎 𝚑𝚊𝚜 𝚗𝚘 𝚌𝚊𝚜𝚑 𝚟𝚊𝚕𝚞𝚎.

04/20/2022

1 YEAR with my friend Twyla 🙌

Can we take a moment to celebrate her today 🎉

If you've been hanging around the gym the past year you would have likely noticed how consistent she is.

A few shifts that I have seen unravel before my eyes:
•Strength gains in the past year - pretty crazy when we look back from month 1 to now.
•Postural improvement (we specifically targeted her muscular imbalances in her programming).
•Improved mobility.
•From high incline pushups off the tall end of a box -> now full pushups.
•Improved stability + balance.
•LESS mental focus on that scale + more focus on how she is feeling 🙂
•CONFIDENCE + comfort in the gym.
•Overall endurance, speed, and form has improved.

It's been amazing to watch. A lot of hard work has been put in on her end + I am grateful that she has trusted me with her journey along the way.

Personal training is pretty cool in the sense that I get to physically see the strength, form, + fluidity of movements improve each week.

Virtually with my Beachbody business I see more of the accountability + support aspect, which I also really enjoy! + some people will NEVER work out at the gym, so I am able to serve more people near and far with that aspect of my business.

Bringing it all together with in-person training was just what I needed to bring my vision for Smile Strong Wellness full circle.

Twyla: "My decision to work with Dayna a year ago was the best decision I've made for my physical as well as my mental health. She knows what I need to do and has developed programs to help me reach my goals. She encourages me and challenges me when I think I'm not capable of doing something. We work hard but we've also laughed hard! She's a fantastic trainer and I'm excited to see what the next year brings us."

Excited for this next year my friend 🤜🤛 I have a feeling we are just getting started 😉

04/15/2022

I hope you find joy in your journey.

It doesn't have to feel like a chore. It took many, many... MANY years for me to realize this.

When I did I feel like the longterm consistency just kept compounding.

Don't be afraid to change things up. Try something new.
And listen to what your body + mind need.

Some days I am all up for a gym sesh, other days I hop on my spin bike for a late night spin, or press play on a workout at home.

Each fuels my body + mind in different ways.

Keep at it friends 👊
One day at a time ♡

If you want some help virtually or in person you know where to find me. + if you love my bike - wellll I can also help you snag one of those too!

11/26/2021

I found the tools + community + accessibility that I needed to make a lifestyle shift.

I wanted to BE healthier. To FEEL energized. To FEEL strong + capable. To decrease my brain fog. To FIT into my life, instead of having to shift my entire week FOR it.

Not a 2 month shift... or 2 week shift.

Not restrictive. It has been balanced + finding joy in the journey.

Not about perfect, but rather about consistency + longevity. Listening to my body and mind along the way and adjusting as need be.

I took these workouts everywhere! Applied the balanced nutrition lessons that I learned. + LEANED into the virtual community!

When I found my virtual community I fell in love. So much so, that I started helping others do this with me. If I could help even ONE person FEEL energized and make positive shifts = it was worth putting myself out of my comfort zone!

Who needs a comfort zone anyways right!? 😄

RIGHT NOW? We have our Black Friday + Cyber Week sale going into next Tuesday!!!! I'm excited to help everyone get started at a highly discounted price right now!!!! There is over $500 value in these bundles!!!! PS these set you up for the year!!! Check out the pics for all the details!

Ready!? Then let's chat + BUILD YOUR BUNDLE to get started on your very own journey.

INVEST in your HEALTH! It's worth it!

11/03/2021

VIRTUAL OPTIONS FOR NOVEMBER:
1. November Virtual Gym (last call is this Friday to get in)
2. Nutrition Focus Group: Starts Nov. 8th

Enrollment: $162
See full details below in graphics.
This price does set your up for the YEAR to have access to over 1400 streamed workouts (designed into programs) + 2 nutrition programs (video lessons, cooking shows, recipes, etc) + supplement options (superfood smoothie, pre/post workout combo, or a collagen/hydrate/energize combo + me as your coach obviously 😉

Supportive group atmosphere where everyone is choosing to work on themselves!

Take a tour of the platform:
https://vimeo.com/508026976

Virtual Gym Application:
https://surveyheart.com/form/605e3a9ad7136517d54bb2bb

Nutrition Group Application:
https://surveyheart.com/form/61747df4e351353945673ae1

November 8th will be the final cut off for nutrition applications! Message me or comment below if you have any additional questions!

11/03/2021

What if we chased the fear? Chased the discomfort of something NEW?

Like I'm talking about recognizing how you're feeling about something new: does it make you feel scared (in a non dangerous way obv)!? Then SAY YES.

Comfort zones don't breed GROWTH.

Will you feel like a newbie!? Absolutely.

Will you get better each day!?
Absolutely.

I sat in my comfort zone for a decade + honestly it wasn't that bright or exciting. I was bored, unfulfilled, and my body was hurting from the repetitive stress from my day to day hygiene job.

I took a leap + decided to start building my Beachbody business based off of the passion for helping others become the strongest + most energized versions of themselves --- inside and out.

I was new. I felt new. I chose to keep learning + growing. Take a look back at my old insta feed guys - it's all still there. That's not even the beginning either (I started on FB only as I'm a real OG 😄).

Anyhow... it's led me down this amazing path. Helping others in so many ways these days. Fueling my soul + life with ENERGY.

GRATEFUL for my first class with the studio 3 community yesterday.

Grateful for all of my PT clients.

Grateful for my entire virtual wellness community 🖤.

On a mission to do more + be more!!!

CHASE THE FEAR
+ DO IT ANYWAYS ✌