1. Commit to your goals.
2. Go into each day with a plan.
3. Drink at least 96 fl. oz. of water a day.
4. When in doubt, eat more protein and vegetables.
5. Get a food scale that offers metric (“gram”) measurements, and use it to measure as much of what you consume as possible.
6. Measure everything you consume using the metric system.  (There’s a reason this is listed twice.)
7. Get an account on Sparkpeople.com, or any nutrient tracking site / app (Like My Fitness Pal). Use this to plan your meals at the start of each day, and change it as your diet changes throughout the day.
8. Stay within your calorie and macronutrient ranges.
9. Own a Foam Roller, and use it often on sore muscles.
10. Stretch on your days off from training.
11. Make a conscious effort to improve your posture. This will help you avoid injury, and can lead to dramatic increases in strength.
12. If you feel like you may falter toward your goals, call your trainer. Often times, talking to someone who is working toward their goals helps “keep you honest.”
13. Contact your trainer whenever you need to.
14. Make a schedule / develop a routine and stick to it.
15. During your warm up, visualize your goals, and forge a strong bond between that vision, your mind, and your muscles.
16. Use the Trainerize App often to track measurements and workouts.
17. Encourage those around you. This can help you toward your goals, and also builds a support network.
18. Leave your ego at the door before training. Doing an exercise correctly is more important the amount of weight you’re moving; Proper posture during cardio is more important than your speed / level of resistance.
19. Stay Positive.
20. Check the DeVine Physiques blog for the periodic update: http://devinephysiques.com/blog/
21. Follow me on Instagram & Facebook: https://www.instagram.com/gabrieldevine.pt/ | https://www.facebook.com/GabrielDeVine.pt
22. “Like” DeVine Physiques on Facebook: http://facebook.com/devinephysiques/

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6 years ago I was obese (BMI 32.35) and unhealthy. 5 years ago I was skinny and unhealthy. 4 years ago I started living a healthier lifestyle. 3 years ago I became interested in bodybuilding and lifting weights. 2 years ago I got serious about bodybuilding. 1 year ago I decided I wanted to do a bodybuilding competition. About 1 week ago, I stepped on a stage in a posing suit.

It’s been a long journey that is far from over, and it’s fun to look back on other aspects of my life and see how they’ve evolved as well.  6 years ago, when I was obese, smoked a pack of cigarettes a day, and drank heavily, had you told me I would eventually become intensely passionate about health & fitness, and would change career paths to help people realize their health & fitness goals, I likely would have laughed.  And lit up a cigarette to spite.

. . .  But that evolution is a part of the journey.  Everyone is obsessed with the quick fix, or how fast they can get something done, but I’m here to tell you that life is not about the destination!  At the risk of getting too heavy for a blog post, if you look at all of our lives as a book, the first chapter starts in the same way, and the last chapter ends in the same way; what differs are the pages in between.

There are many bodybuilders that never step up on stage, instead opting to do “mock preps” so they can talk about preparing for a show without ever being judged.  They’re too scared to not win; they’re too scared they won’t step out on that stage as the winner they see in themselves, and they can’t handle the thought of failure.

. . .  But failure is where you learn from; and where’s the fun in that!?  With no knowledge of competing in bodybuilding, and without ever having seen a show, I decided to get on that stage, because life is about doing, and it’s about the journey.  It’s about what you learn along the way, whether it’s what foods work well for you while dieting, or how your body responds to dieting, or simply that you’re not very good at posing and you need to practice if you ever want to win a competition.

I didn’t win my first show, but that is perfectly okay!  Rather than talk about a goal I had set for myself, I went out and did it; sure, I may not have won, but I went the distance!  I had a blast, I learned a lot, and I can now call myself a natural bodybuilder.

When you’re on the path toward your goals, it’s important to keep your eyes on the goal, but it’s also crucial that you enjoy the ride while you’re getting there.  While my goal is to get my “pro card” as a natural bodybuilder, what’s the point if I don’t enjoy the journey (that could take years) along the way?  Even if your goals will only take a few months to achieve, what do they mean if you’re not enjoying yourself?

That’s why I advocate flexible dieting; that’s why I advocate taking risks; that’s why I advocate living the dream–  It’s important to enjoy the journey!

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Last week, I was checking in with an online training client with some of my usual queries: How is your nutrition, training, etc.?  At the end of their response, they asked me how my training was going.

I appreciated the thought, but more than anything, I was happy to be ale to share something with them–  I’ve had clients, family, and friends comment on my dedication to working out as if I never have issues with motivation.  I’ve also been told that I don’t understand motivation issues.

But, I do; and lately, I know them very well.

For the last few weeks, I have had some serious motivation issues with my training.  I find myself toying with the idea of skipping workouts; I’ve found myself putting off my workouts; I’ve considered scaling back the intensity; During a few workouts I’ve cut out a set; In one particular case, I had to basically force myself to start my warm up and train.

Life is stressful–  Between work, school, studying for a nutrition certification, contest prep for my show, acting in a web series, and everything else I have going on, it has definitely worn me down.  Somehow, though, I manage to keep myself in the gym and compliant on my nutrition.

The point of this post?

I’m writing this to tell you that motivation issues are normal, and that I know exactly how difficult this journey can be.  I’m right there alongside everyone else in struggling to maintain a healthy lifestyle.  It’s not limited to me either–  You’ll find that even professional athletes, professional physique competitors, amateur physique competitors, etc. have regular struggles with staying on their nutrition, or staying motivated in the gym.

Staying as consistent as possible, and trying to find motivation every day can be difficult, but they’re necessary; and hopefully, you have someone in your life that can help you maintain that!

What can you do about motivation issues?

There’s no real solution for motivation issues.  Usually I try and tell people to find the root of the issue–  Often it can be something like sitting down after a long day when you should have gone directly the gym.  Other times it’s a sort of response that occurs after deviating from your nutrition plan.  Getting the root of the problem can often do the trick.  For me, personally, I just remind myself of how I’ll feel if I don’t train vs. if I do. If I skip a workout, I’ll feel bad about it, and I’ll feel like I wasn’t working toward my goal. . .  But I know that, if I can get started, I will feel better once I’m training, and I’ll feel great when I’m finished!

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One of the most difficult things associated with achieving your goals, is how to properly measure them.

We have scales. . .

It’s not difficult in the way that you may be thinking.  Let’s take the scale for example.  The scale tells you your weight, and nothing more.  It doesn’t distinguish between fat or muscle, and certainly can’t tell you if you’ve lose some fat while gaining an amount of muscle–  It just tells you a number that too many people put too much stock in.

Pictured: ‘The Enemy,’ to most people.

What about circumference measurements?

A tape measure can work well as well, but just like the scale, may not always be telling the truth (read: Not always your friend).  The problem with relying purely on these measurements is that the tape measure doesn’t know if you’re bloated.  Likewise, the tape measure is just as dumb as the scale in that it can’t tell the difference between different types of body mass.

What about X?

Unless you pay for really expensive testing, there will probably be an issue with the method of testing you bring up, and paying for really expensive tests every week or two is not practical.

So what do I do then?

Many trainers opt for the “Mirror Test,” and I’m definitely an advocate of this, as well!  Here’s how simple it is:

1. Stand in the mirror.
2. Observe.
3. Ask yourself, “How do I look in the mirror?”
4. Do you like the changes you’re seeing?  Assess.

Most people can’t really notice these changes since they see their bodies every day, and in that case, you can do the “Modified Mirror Test:”  Take some pictures regularly, and compare these.  What has the result been?  Sure, you can use the scale to get a very general idea of where you’re headed, but you must put very little stock in that number.  If you’re looking better, but weighing more, this is just as good as looking better but weighing less;  both are positive benefits, and you should not let that number on the scale hurt you!  It’s only a number!

Except three. It really is a monster.

The Mirror Test may not be scientific, but the end result of most plans should be achieving a sort of aesthetic, whether it’s an extreme case like bodybuilding, to someone overweight who wants to be healthier, or someone who simply wants to “tone up;” the mirror test will tell you all that you need to know, and is fantastic for your sanity!

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Must be.

We’ve been working very hard on finishing up the website, and eventually I had to write some content that dealt with the results that can be achieved through personal training, or being prescribed a workout plan / nutrition plan.  When it comes down to it, I had to admit that I can’t guarantee anyone results.

The truth is, any trainer that “guarantees” success is doing something wrong.

How can you say that!?

Here’s what I ended up writing, and it is definitely true:  “Understand that results are not guaranteed–  All goals achieved are the product of four things: A solid plan, a committed trainee, dedication, and self control.  I am only providing you with the first item–  You have to bring the rest.”

You must have a solid plan in place based around tried and true principles, which is what I’m here for.  On top of that, you have to be committed to your goals–  Make S.M.A.R.T. goals (Specific, measurable, attainable, realistic, timely) and commit to them.  You must be dedicated to your success.  More than anything, though, you must have self control.

Can you say I’m wrong?  As a trainer, I’m not the one cooking your meals.  As a trainer, I’m not the one whose goals are on the line.  As a trainer, I’m not there to remind you about your calories and macros.  As a trainer, I can’t guarantee you’ll do everything I recommend.

Can you be my “Personal Nanny”?

When it comes down to it, I’m your personal trainer.  I’m in charge of creating a solid plan, and taking all of the guess work out of your training and nutrition.  If you come to the table committed, dedicated, and willing to exert self control, we can achieve anything together.

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I follow a dessert brand on facebook, and they posted a motivational picture yesterday that drew a lot of criticism:

The criticism?

• Looking like the woman in this pic is likely just as unrealistic as looking like a swimsuit model, so in that sense it can be damaging
• Those women have trained for YEARS for hours at a time not having to worry about jobs and work because modeling IS their career. They generally don’t have children so most likely can do cardio when it’s required and don’t have little ones sucking the energy out of them and in addition the majority NEVER use the supplements they represent. They use clenbuterol, dnp and other injectable “supplements”

(I was originally going to paraphrase the comments, but since I’m not mentioning names, nor which page these appeared on, I posted them verbatim.)

That’s true, right?  That’s unrealistic!

There’s a movement on Tumblr, and Pinterest called “Thinspiration.”  This is the idea that you should do unhealthy things to look unhealthily thin.  While I wouldn’t call the movement “unrealistic” as there are real, living people doing those terrible things. . .  I would call it damaging, unhealthy, and dangerous.

The thing is, the picture above is not a “Thinspiration” picture.  “Thinspiration” tells you to not workout because your legs will become muscular and you may lose out on a “thigh gap.”  “Thinspiration” tells you to follow unsound, and unhealthy nutritional advice to lose weight.

That picture is still an unrealistic body type!

No.  We’re not discussing a plastic doll, or an overly photo-shopped billboard.  We’re discussing a fitness model that has achieved those results.  It’s not unrealistic because someone, in reality, has gotten there.  She has a fit body from her training.

This is all a part of a much larger problem known as “fit shaming.”  It’s unacceptable to comment on an overweight person’s health or weight, but it’s okay to tear someone down for being in shape.  It’s a horrible double standard, and it’s harmful to many people on many levels.  (That is the subject of a much longer post one day.)

But it’s unrealistic for me!

Things are only “unrealistic” when you don’t work toward them.  While there are some people that are genetically gifted, that doesn’t mean they don’t have to work for they want;  In a similar fashion, just because you weren’t blessed with genetics doesn’t mean you can’t achieve what you want.  Genetics tells us only two things:  What you can’t do, and how difficult your journey will be.  What can’t you change?  Bone structure.  If you have a wide pelvic girdle that leads to “wide set hips,” you can’t change that.  What else can’t you change?  Muscle bellies.  “Full muscle bellies” are much sought after in competitive bodybuilding and are totally dictated by genetics; unless you’re planning to compete, this means nothing to you.

You said “How difficult your journey will be”?

We’ve discussed “Somatypes” before, and while they’re a controversial topic, there’s plenty of evidence to suggest they’re very real.  There are people who are naturally small;  people that are naturally more fit;  and of course, there are people that are naturally larger / fatter.  No matter what somatype you are, you can achieve your goals if you follow a proper nutrition and training program–  While you may be genetically predisposed to be fatter (like I am), that doesn’t mean you can’t have a shredded physique one day.

She’s still using “Injectable ‘supplements'”

That’s a cop out.  You don’t know that, and it’s rude to assume that someone who has a nice physique is using PEDs (Performance Enhancing Drugs) to get there.  You’re looking at someone you know nothing about, and are effectively calling them a liar, unethical, and in some circles, a cheater.  Sure, many use PEDs, but just as many don’t.  Just because someone how what you want doesn’t mean you should tear them down.

That’s great and all, but I’m too busy.

I always find this argument interesting, because for a long time, I was working between 50 – 60 hours a week at normal jobs, while also working toward my career in the entertainment industry, and trying to maintain a little bit of a life outside of work.  I still made time to prepare all of my food, eat clean, and train 5 times a week.  Why?  Because it’s important to me, and I will achieve my goals.  If you want it badly enough, you will make the time to do so.  I’ve heard of a lot of people discuss how they have no time to get in shape, yet they have plenty of time for partying, blazing through seasons of TV shows, and much more.  If you want it badly enough, you will decide to change your lifestyle.

As far as the argument that this is their job (on the subject of fitness models), you’re right.  It is, now.  It wasn’t, though, when they had to work their hardest to get in shape.  Maintaining a body type is a lot easier than achieving one, but no modeling agency wants a fitness model that is still bulking, or still cutting–  They want one that will sell.  So that model, the one whose work you’re devaluing, had to juggle a job to pay the bills, while preparing food, while training 5 days a week to get to the point where she could make this her job.

It all boils down to motivation.  How badly do you want it?

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Someday I will look like this!

Lately I have been feeling a little lack luster. Things are not moving along as quickly as I had hoped for my acting career or my body. I was getting low when Gabe reminded me that “like attracts like.”

I was astounded how easily I had forgotten this simple little message. What energy we put out is what comes back to us. If we refuse to get down when things aren’t going our way then eventually things in the environment will pick up to match our positive attitude. This is true for most everything in life, but especially for our fitness goals.

When we get low on ourselves we usually don’t push ourselves as hard as we could at the gym, we make excuses to eat all that comfort foods, and worst of all we produce too much cortisol which definitely does not help with losing fat.

The only way to change something, your body included, is to first believe that you can and then to work and work and work until you do achieve it. I am not where I want to be physically, I actually still have a ways to go, but I have come so far from where I started and if I maintain a positive outlook then not only will I continue to push myself but I will actually learn to love myself along the way. With a positive attitude I can see and acknowledge how far I have come and see how great I look while on the way to my goal.

Staying positive seems like a lot of work, but it is actually way more work to muster up happiness from a low depression. Let’s focus on the good and bring more of that into our lives and into our bodies!

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