How I Built My Physique: The Real Story Behind My Transformation

When I look at old photos of myself and compare them to where I am today, I see so much more than physical progress. I see years of small choices, showing up even when I didn’t feel like it, and trusting that it would all add up.

There are five years between those photos. Five years of persistence, consistency, and a whole lot of learning. It wasn’t flashy, it wasn’t perfect, but it worked. Today, I want to share exactly what I focused on to build my physique, so you can take these same principles and apply them to your own journey.

1. I Learned How to Fuel My Body 🍳

The first game-changer for me was learning about proper nutrition. I used to think food was something to restrict, something to control. But the truth is, food is fuel, and learning how to nourish my body made all the difference.

I didn’t overcomplicate it. I prioritized high-protein meals, stayed consistent, and gave myself grace when things weren’t perfect. Progress doesn’t come from doing everything right all the time; it comes from doing better most of the time.

If you’re just starting out: Learn how to track your macros and focus on the basics. High-protein meals, lots of veggies, and foods that make you feel good. You don’t need a fancy diet to see results - just consistency!

*If you don't know what your macros are, I have a Free Macro Calculator on the website, as well as a YouTube video teaching you how to track your macros with MyFitnessPal!

2. I Got Comfortable Being Uncomfortable 🏋️‍♀️

Here’s the thing: progress doesn’t happen in your comfort zone. I had to push myself to lift heavier weights, train when I didn't want to, and get a little uncomfortable. That’s how I got stronger.

Every week, I focused on doing just a little more - adding a tiny bit of weight, squeezing out one more rep, or improving my form. Over time, those small changes built the foundation for the physique I have today.

If you’re just starting out: Don’t worry about doing it all at once. Focus on small, steady progress. A little more weight here, a little more effort there. It all adds up. 1% better every day is all you need!

3. I Stopped Overtraining and Started Recovering 😴

For a long time, I thought the secret to progress was more training. More workouts, more sweat, more tears, more effort. But the truth is, growth doesn’t happen in the gym. It happens when you rest, recover, and let your body rebuild.

Once I started prioritizing sleep, staying hydrated, and taking my rest days seriously, I saw more progress than ever before. Recovery isn’t optional, it’s essential!

If you’re just starting out: Don’t feel guilty for taking a rest day. Rest is where your body grows, heals, and gets stronger. Make sleep, hydration, and recovery part of your plan.

4. I Didn’t Wait for Motivation 🧠

Motivation is great, but it’s not reliable. There were (and still are) plenty of days when I don’t feel like training. But here’s the secret: you don’t need to feel motivated to take action.

I leaned on discipline instead. Discipline is like a muscle - the more you use it, the stronger it gets. Some of my best workouts happened on days I didn’t feel like going. Showing up is what matters most.

If you’re just starting out: Treat your workouts like appointments you can’t skip. The more you practice showing up, the easier it gets.

5. I Trusted the Process ⏳

Five years is a long time. But here’s the thing: the time was going to pass anyway. Progress didn’t happen every day or even every month (trust me, there is long periods of time where I haven't noticed progress), but I kept showing up because I believed in the process.

Every meal, every workout, every choice - no matter how small - matters. Even if it doesn't feel like it in the moment, those small efforts add up to something bigger over time. I promise.

If you’re just starting out: Don’t rush the journey. Focus on showing up for yourself, one day at a time. Progress is a marathon, not a sprint.

Focus on Your Own Path

One of the biggest lessons I’ve learned is this: don’t compare your Level 1 to someone else’s Level 10. Your journey is your own, and the only person you need to compete with is the person you were yesterday.

If you’re just beginning, don’t worry about doing everything perfectly. Instead, ask yourself, “What’s one small thing I can do today to move closer to my goals?” Then, do it again tomorrow. Those 1% improvements add up in ways you can’t even imagine.

What’s One Small Thing You Can Do Today?

I’d love to hear from you! What’s one small change you’ve made that’s helped you stay consistent? Drop it in the comments, or let’s chat about it.

And if you’re looking for more guidance, accountability, or a personalized plan to help you reach your goals, check out my coaching programs at ConquerHerFitness.ca. I’d love to be part of your journey.

xoxo,

Coach Des