by Andrew Davis 2009-09-23

Shah Washington (above)

With swimsuit season coming to an end ( although some may argue it didn't exist in Chicago at all this year ) , some people find little reason to acquire or maintain fit physiques. Windy City Times talked with local licensed personal trainer and natural bodybuilder Shah Washington, and got some tips about how people can stay motivated:

—Set a goal: "It gives me a reason to continue working out, but make the goal attainable," Washington said. "Don't be a couch potato and think you're going to be a bodybuilder in six months; that's not going to work. Make your goals small [ initially ] , and then increase them." Washington said he purchased a stationary bike that he put in front of the TV; he said he rides it if there's a good movie or football game, adding that he's "doing what I like to do, but I'm still exercising."

—Eat right: People know this, but it bears repeating, especially with Thanksgiving on the way. "If you don't overindulge in some of the [ fattening ] foods, you should be OK," Washington said. "What's also important is how you cook things—there are so many healthy ways of cooking chicken, and it tastes good. But don't deprive yourself; if you totally deprive yourself, you'll go crazy once you do taste something sweet or fried."

—Have role models: Washington told WCT, "I look up to some of the older people I see at bodybuilding shows. I'm really inspired by some of these people in their 50s and 60s." However, Washington added that one doesn't have to go as far as the legendary Jack LaLanne, who hasn't eaten dessert since 1929, according to ObesityCures.org: "You don't have to look like the personal trainer with 28-inch biceps, either. Just challenge yourself; don't look at Joe Bob and Mary Sue."

—Mix it up: "When I get bored riding a stationary bike, I love to put on my iPod and just powerwalk," Washington said. "It's a very easy thing to do, and it's not harsh on your joints. I also like to use the StairClimber and spin; I have even taken a step class."

—Keep a journal: "Keeping a journal is very important, especially with something like bodybuilding," Washington said. "We tend to memorize what we've done; keeping a journal tracks the progression you've done. Sometimes I get lazy and don't write down things, but you really have to. You can write your food intake, your progression and even how you feel."

—Have a network: Friends and workout partners can do wonders to keep someone motivated. "Recently, I ran into an old friend of mine [ at the gym ] , and working out [ together ] can make a lot of difference," according to Washington. "Your mind will tend to let you lift less because of fear—'I don't want this bar to drop on me.' But it's a scientific fact that you can lift 30 percent more if you have a training partner with you."

—Think of your social life: On the superficial side, a fit body can lead to more dates. "Your confidence level can [ be boosted ] by working out," Washington said. "People who are not comfortable with their bodies can put themselves in a [ corner ] ; people who feel good about themselves often speak to people they normally wouldn't. And, not to sound egotistical, but people are drawn to fit, muscular people."

—Look in the mirror: Sometimes it just takes a full-length mirror to do the trick. "As a bodybuilder, I sometimes feel so vain looking in the mirror constantly," Washington said. "You have to learn to flex and control your muscles." But seeing your reflection can have benefits even if someone doesn't look like LL Cool J or Madonna, according to Washington: "You can see what imperfections you have but looking in the mirror can even help you with your posture, which can help everywhere, including the business world."

—Don't get carried away: Washington related a story about a guy who was so obsessed with working out that he lost his family. "He even slept in the gym," Washington said. "There's no need to work out three or four hours a day. Like with everything else, you have to have balance. I have to make sure I spend time with my family, and I work; I can't make it without balance."