Meet Devin, a thirty-something Chicago girl (formerly of Kansas City) I met her years ago when she was an attorney at the same law firm as my husband and I remember thinking she was one word: CHIC. Devin stood out to me because she always looks effortlessly stylish. She dresses the way I envision myself dressing in the movie version of my life. She just exudes confidence, class and sophistication. Over the years we have kept in touch on Facebook, so when I decided to do this feature she was one of the first people I asked to participate because I am dying to know her secrets. She’s always been fit, but recently she has taken it to the NEXT level, so I am really excited to share her diet and workout plan! The pool is about to open and I am SO ready for this serious inspiration served up by Miss Devin!
File this under Woman Crush Wednesday because I want to be this girl when I grow up…
MKM: What all did you eat yesterday?
DB: Breakfast: Protein Shake (1 scoop Dymatize Chocolate Whey Protein powder, ½ cup Unsweetened Almond Coconut Milk, ½ small banana)
MidMorning Snack: ¼-½ cup Unsalted mixed nuts
Lunch: Salad (Fresh spinach, ½ cucumber, fresh sliced mushrooms, 4.5 oz baked chicken breast, Lite balsamic vinaigrette dressing)
Snack: Small Pink Lady Apple
Post-Workout: Protein Shake (1 scoop Dymatize Chocolate Whey Protein powder, ½ cup water)
Dinner: Baked salmon, sautéed spinach and mushrooms, two glasses of champagne
(I limit alcohol to once or twice per week and completely eliminate it for competition preparation.)
Snack: ¼-½ cup Unsalted mixed nuts and dried cranberries
MKM: What’s a typical eating day for you?
DB: I focus on consuming lean protein, green vegetables and at least three liters of water. Sometimes I will substitute meals with whey protein shakes or low carb protein bars, but most of my calories consumed are from whole foods.
MKM: What would you consider a “splurge”?
DB: Sushi along with my favorite cocktail, St. Germaine and Champagne.
(Emily’s note: Maybe I should start considering these “splurges” too. Up to this point I’ve been referring to them as “diet staples.”)
MKM: Have you ever gone through a time in your life when you were overweight?
DB: I have been curvier and thicker (with weight all in the right places!), but I have never been medically overweight or obese. I’ve committed myself to a lifestyle of cardiovascular exercise, weight training and nutritious eating to maintain.
|Strong is the new sexy!|
MKM: Do you have a personal trainer?
DB: I have a distant fitness coach, Kat Williams of Kat Pro Fitness, as well as a local coach, La’Drissa Bonivel of Team SuperBody. Kat is a Professional IFBB Bikini competitor and La’Drissa is a Professional IFBB Physique competitor. My coaches provide nutrition and training plans to ensure that I meet my personal goals. I love seeing my new plans every month – I never get bored!
MKM: Do you belong to a gym?
DB: Absolutely! At one point I belonged to two different gyms. I exercise at my gym, in the fitness room of my condo building or in my living room. It depends on my mood. Finding a gym that has the right energy is key for fitness motivation.
MKM: What’s a typical week’s workout schedule?
DB: I typically train 5-6 days per week. I perform high intensity interval training (HIIT) cardio and change my weight training every week. Some weeks are low sets, high reps while other weeks may be high sets, low reps – my coaches always keep my body guessing!
Mon: Legs and HIIT Cardio
Tues: Shoulders, Chest and HIIT Cardio
Weds: Back, Biceps, Triceps and HIIT Cardio
Thurs: Light Shoulders and HIIT Cardio
Fri: Glutes and HIIT Cardio
Sat: Long cardio session and any body part I feel did not get worked enough during the week
MKM: What makes a bigger difference, eating or exercise?
DB: Nutrition! Food is fuel for the body and you can never outwork a bad diet. I use exercise as a means to tone and develop my muscles. Abs are made in the kitchen and as the old saying goes, “a moment on the lips, forever on the hips!”
MKM: Do you wear make-up and cute clothes when you work out?
DB: I absolutely wear cute clothes when I train. If you look good, you feel and perform well! The only time I wear make-up while exercising is if I hit the gym right after work and forget to wash my face.
(Emily’s note: I think it’s time for me to invest in some cute workout clothes. This seems to be a recurring theme among my fabulously fit friends.)
MKM: Do you regularly weigh yourself?
DB: I generally weigh myself once per week but not too often. I have a few articles of clothing that I use to gauge my fitness level and physique. I focus primarily on how I look rather than the scale. I actually weigh a lot more than people think.
MKM: Do you count calories and if so what number do you shoot for daily?
DB: I focus on macronutrients and ensure that I consume a certain percentage of my calories from protein, complex carbs and fat. I generally ensure that I consume the following macronutrient composition: 50% Protein, 30% complex carbs and 20% fat.
When I really want to dial in I will consume 60% of my calories from protein from light, white fish such as tilapia, mahi mahi or cod.
(Emily’s note: Um, this is a lot of math. I might be in trouble…)
MKM: Do you use an app like MyFitnessPal or LoseIt?
DB: I use MyFitnessPal. I love the nutrition visual chart that it provides so that I can track my macronutrients throughout the day. It makes it very simple to determine whether I need to consume more protein or whether I can load up on greens or almonds.
(Emily’s note: Okay, yes. Pictures instead of math. Now we’re talking.)
MKM: Do you work out with a buddy or by yourself?
DB: I prefer to train alone. I consider the time that I train as “me time” and use it to escape from everyone else. I set my phone to “Airplane Mode” and treat my time training as if it were a spa treatment.
(Emily’s note: I love the shift in mentality of treating your workout like a spa treatment!)
MKM: To what do you attribute your current physical fitness? (Diet, exercise, both, good genes, hard work, etc)
DB: I attribute my current physical fitness level and physique to consistent, challenging weight training sessions. I was diagnosed with a thyroid condition in 2007 and my endocrinologist told me that I would have to put forth effort to maintain a desirable weight. He said that I would be better off “controlling the shape” of my body with weight training rather than “eating right.” Also, I realize that my body does not metabolize simple carbohydrates well at all so I limit those.
MKM: Who are your fitness role models?
DB: I generally admire anyone committed to a healthy and active lifestyle. Life can get cRaZy so it is important to always invest in yourself by adhering to a healthy lifestyle.
I would have to say that the following people in my life are my fitness role models:
Jonathan Blount – We met in college and have been friends for nearly 15 years. He is now a certified personal trainer and Nationally Qualified NPC Physique Competitor.
Kat Williams – My distant fitness coach that is a Professional IFBB Bikini athlete.
Erika Tremble – A friend that made an amazing transformation and is now a NPC Figure Competitor.
MKM: Is “Fitspiration” on Pinterest/Instagram motivating or depressing?
DB: I love “Fitspiration” on all social media. My Mother is an avid Pinterest user and often sends me memes, healthy recipes and workout ideas. And I peruse Instagram throughout the day to see what members of my #fitfam are eating or training.
MKM: What’s the best advice you have for someone who is trying to slim down/tone up?
DB: I have the following advice for anyone that has a desire to slim down or tone up:
- Determine your goal. Do you want to lose weight, maintain weight, lower cholesterol, increase strength or just look better naked?
- Become self-aware and determine how your body metabolizes certain macronutrients and whether you should focus on cardio or weight training.
- Give yourself adequate time to reach your goal(s).
- Be consistent and persistent!
MKM: What’s your fitness philosophy?
DB: Health is wealth!
Follow Devin @dwhitneyb for more inspiration!