Time Flies When Your {GAINING MUSCLE} // Change Your Body in a YEAR!

It was only a year ago that I started training for my very first Bodybuilding/Fitness Competition. I started telling friends that I was considering doing one last February and attended Aaron Callister's Competition seminar. I'll admit I was completely intimidated by how many women there already looked the part. I had only recently lost an additional 10 lbs off my frame from going Gluten Free so I felt leaner, but did not have any significant size on my frame yet.

PREVIEW OF MY MUSCLE GAIN

Picture on Left: 1st Competition in May 2011
Picture on Right: 2nd Competition in November 2011

My main goal to compete was to be able to do FITNESS so I could perform and dance for a crowd again. My friend and trainer, Al Norby suggested that I network with fitness professionals to learn more about what this would entail. At the seminar I met Lenore Theobald, a local figure competitor, who was immediately warm and friendly. She reassured me that the "stereo-type" of figure women might be true for some competitors, but ones like her were down-to-earth, sweet and extremely approachable. This made me at ease that if I could pull this off I would want to remain level-headed like Lenore and do this sport purely for fun and for MYSELF!!

Photo taken in February 2011 - about 15% body fat (118 lbs)

After that I had a consultation with pro-bodybuilder Aaron Callister and my trainer. He gave me the run down on how the training diet works and that it had to start right away since we were about 13 weeks from his show at that point. By looking at me he could tell that I was at 15% body fat and he firmly stated that I would have to get under 10% and close to 9%, maybe 8% body fat to even compete at his show.* I'll admit, walking into the meeting I felt confident with my weight and newly trimmed self, but all of the sudden I was asking myself "CAN I DO THIS?" Quickly I remembered that it was only a year before that that my body fat was double (24%) and I had already accomplished most of the hard work. With my new Gluten Free lifestyle, eating clean and carb-cycling was just more for me to learn and I WAS READY.

* CLARIFICATION: 8-9% body fat is not a healthy percent to maintain. It's a lot of hard work to get down to that # and would be impossible to stay at all of the time. The 9% is just for competition day and is mostly from water depletion. It's just how our physiques are judged ;)

My Body at 18-20% body fat.

This was a shot from FALL 2010 - The old "curvy" me!

I decided to train for not only Fitness, but Figure as well. The best part about this journey is that I had no idea what to expect the entire time. I've always had curves, thicker arms and dancer legs (strong quads and yes, my calves are the one defined muscle I've had since I was a teenager). Aaron Callister set me up on a carb-cycling diet and I was supposed to check in with him once at week at the end of the lowest drop and email him my weight. The goal was for me to drop at least one pound each week.

March 2011 - 12% body fat (115 lbs)

At about 8 weeks out from the show I was feeling pretty good about my progress. I was excited to order my very first figure suit from a designer in Las Vegas. When it came in the mail I quickly wiggled the thing right on and took a look in the mirror. Here's where my mind came in to play. I thought "HOLY CRAP, I have some more work to do!" This was a good motivator. I could've let it freak me out, but instead I knew that I could keep going and make the neccessary changes in the next 8 weeks. Well, I didn't exactly know I could do it, I just decided I HAD TO!

I stuck to the program and didn't give up! Certain weeks were harder than others and sometimes I didn't drop a pound like I wanted. But then there was one week were things really shifted and my metabolism must have been shocked because I dropped about 3 lbs. That was just the push I needed and I knew that this was going to happen. The best part was having the close friends around me be so supportive and encourage me as I got closer to the show date.

PROGRESS PHOTOS

Picture on the left shows I had built muscle,
by the right picture shows a leaner version!

I tried my hardest to maintain the goal of losing 1 pound a week on the carb-cycling diet. There was also quite a bit of water depletion the couple of days before the show so part of the show weight is simply dehydration. I went into my show feeling as good as I could feel my first time and had a blast. The fun suprise of the night was to find out that the judges thought I looked great too. Against about 17 other first time beginner competitors the judges scored me the highest for my overall look giving me the 1st place Beginner Figure Title. On top of being able to perform my first fitness routine, look and feel the best I had ever in my life, I also won!!!

SHOW TIME - Being judged against the other winners!

SHOW DAY: 108.9 lbs, 9% body fat, 5'1"

After that night I was on such a high for life and wanted to do more! I was blessed to meet my Competition coach Tara and we made plans for the fall. The best part about deciding to compete in the fall was that I kept going with my workouts and clean eating. So in a sense my training never stopped! On Saturdays a bunch of us fitness ladies get together to workout and practice posing and later in the summer I remember a specific day when a friend couldn't help but notice how different my upper body looked from a month earlier. I was just as shocked around the changes. In May I already thought I looked strong and didn't know that I could keep growing. And GROW...I DID!

MUSCLE GAINS started to show by July/August.

After new muscle gains with the Perfectly Prepared ladies!

Progress photo in October 2011

November 2011 - Photo Shoot before Fitness America

After I saw this image from a photo shoot, I was stunned by how different my upper body looked from May. I had no idea that with continuing my training all summer that I would gain so much lean muscle mass. Choosing to compete in the fall was the best decision I've made! Since this fall I've been able to really work on gaining size in specific areas like my lats and glutes. It has been fun to feel like a sculptor and literally change how my physique looks with targeting certain muscles for a better look.

For example, by the time I had depleted for my show in Vegas I was surprised that I had lost so much cushion in my glutes. I was hit with the reality that my glutes did not have enough muscle, just fat. In the photo below you can see what I did post-Vegas with gaining a bit weight back and hitting glutes hard. My mission is to create a super strong backside that is built of all muscle!!

Glutes progress photo - February 2012

I talk about CARB-CYLING as my diet routine. You can find out more about how I carb cycle in this post: http://anyonecangiveup.blogspot.com/2012/03/you-know-what-happens-when-you-assume.html
Recently a friend asked me about a book I would recommend so they could start a no carb/low carb diet. Here's what I shared with them You want to CARB CYCLE not just do a LOW CARB DIET. Good Carbs will make you skinny and strong ;) (P.S. I love my carbs and would'nt have transformed without them, people who go super low carb and never allow some high days will eventually crash and binge) If you guys have any more questions let me know, I'd love to help and encourage!!!!

This is the book I'd recommend:

by Roman Malkov

Optimize your health, lose weight, feel great—without giving up the foods you love!

Build muscle and lose fat with the real-life answer to no-carb/low-carb diets. Low-carb diets like Atkins and South Beach are notoriously difficult to maintain over time and have been deserted by millions of people. Health-conscious people all over America are ready for something better. Discover the secret that athletes and trainers have been using for years with a healthy carb cycling diet.

By allowing you to eat full, nutritionally balanced meals on any day, The Carb Cycling Diet breaks away from the "deprivation model" of most diets onthe market today. Alternating between limited-carb and normal-carb days, you have your cake and eat it, too, without having to rely on supplements or sugar substitutes.

The Carb Cycling Diet includes easy recipes and meal plans for normal- and low-carb days. Monitoring what you eat is simple with the Carbohydrate Content and Glycemic Index tables included. Plus, The Carb Cycling Diet provides tips on exercise, sports supplements, and how to keep motivation high.

Here is an example of my workout routine that switched up throughout 2011, it was all about consistency! There was never a week that I didn't get into the gym somehow ;)

Sunday: 90 minute Hot Vinyasa

Monday: Cardio Hip Hop/ 30 minutes of Shoulders and Triceps

Tuesday: Warrior Scuplt Yoga (low resistance weights)

Wednesday: 45 minutes of Glutes and Legs

Thursday: Cardio 50/50 (low resistance weights)

Friday: 30 minutes of Back and Biceps

Saturday: REST

Thanks for taking the time to enjoy my MUSCLE GAINING transformation!! I look forward to show new photos of my 2012 Competitions so you can see how things have changed even more.

Hope to see you cheering for TEAM PEANUT next weekend

at Fitness America - Great North (MOA)

or Mr. and Mrs. Natural MN in May

(Bloomington High School)

Luv, BethanyJN

(PEANUT)

Feedback: Hello Bethany! I just found your blog through Tara's Perfectly Perfect on Facebook and you are amazing! I am gearing up for a photo shoot in August - I am making my longtime goal of becoming a fitness model a reality! You are such an inspiration. Thank so much for your article! I can't wait to read more. Good luck!
Tiffany - www.tiffanystaples.com

(Please feel free to leave a comment or feedback below!)

From "Love-HANDLES" to "Love-MUSCLES" // Photos of my Changes over the last Decade!

A picture can SAY IT ALL sometimes. What stage you were in life, were you happy then, were you stressed then, experiencing new things, meeting a lot of new people, developing meaningful relationships. We love taking pictures because we want something to help us remember that exact moment. What we're doing, eating, seeing, you name it! People document events for a reason. Why do you think Facebook has become so popluar over the last 3 years? When you actually take the time to sit and revisit these photos and memories, you can assess quite a bit of your life's journey. Check out this BEFORE and AFTER comparison! There is only a year and 1/2 time-frame between the 2 snapshots.

For me, I have been in a constant transformation mode, both internally and externally, since I hit my early 20's. That's what growing up is all about, right? Over the 10 years from graduating high school to approaching my 30th birthday I can say that I have experienced plenty of "adult-life-changing-moments". There have been challenges, opportunities and blessings. I have had different jobs, living situations, health struggles, seasons with depression and counseling, changing relationships, and more.

The most noticeable change that has been easiest to keep track of has been my "outward appearance". I started to grow out my "pixie haircut", stop wearing my glasses, and searched for a new life of eating healthier and being active in the gym. My weight has always been up and down especially when my body was overcome with chronic pain. But after realizing that I had a severe GLUTEN/WHEAT allergy my appearance has taken a major overhaul. Not only did my chronic pain go away, I felt better, had more energy and felt like I could conquer anything! That's how I got into fitness competitions this year. Now here's a look at my photos over the last 10 years.

 10 YEARS of PHOTOS (2000 - 2011)

Senior Prom  - High School (May 2000)

That's me on the left in the red dress and short hair!

I was never considered the skinny or athletic girl growing up or even in

high school. I was thought as the "cute-curvy" girl who knew how

 to "bust a move" on the dance floor with the dance team.

Moved to MN - Age 22 (Summer 2002)

I struggled with gaining weight during the 2 years I attended college,
but it became even more difficult when I moved to MN in 2002. I was starting
fresh in a new city all over again which was a lot to deal with.
I hit my heaviest weight at about 145 lbs at the age of 22.

Sister's NYC Wedding - Age 24 (Summer 05)

By 23, I decided to make some changes with my diet and joined a local gym.
I started lifting for the 1st time and enjoyed feeling strong and seeing changes.
Within a years time I lost about 25 lbs and felt great!

25th Birthday (May 2006)

26th Birthday (May 2007)



Colorado Girls Road Trip (Summer 08)



27th Birthday (May 2009)



(Summer 09)



New Years Eve (December 2010)

 Here I was probably at one of my heaviest points and the scale
didn't really show it, so I had no idea! My body fat had just increased
from the lack of working out without adding any more pounds. Crazy huh!

28th Birthday (May 2010)

These photos from my birthday were a real shocker to me and I knew

something had to change. I signed up with my trainer Al Norby for strength training

sessions and changed my diet. My body fat was at 24% the summer of 2010.



(Summer 2010)



Halloween - Katy Perry (Fall 2010)

 This was right around the time that I discovered my gluten allergy so I had

completed the Master Cleanse (10 days of liquids) and I dropped at least 5 lbs and

felt amazing! This was a kick-start to my "eating clean" lifestyle.

Pin Up Photo Shoot for Business  (Feb 2011)

I really felt great at the beginning of this year and decided to start training

for my 1st competition. I was at 15% body fat at this time.

Beginner Figure Overall Winner (May 2011)

By May, I won two 1st place titles in Figure and 2nd place in Fitness at the

Mr. and Mrs. Natural MN competition. I had the time of my life

and was a little under 9% body fat.

Modeling Shoot the week before Fitness America (Nov 2011)

I started training again in late July to compete with Tara Thatcher's Perfectly Prepared

team at the Fitness America Competition in Las Vegas. I gained more muscle

and leaned out even more! The transformation has been the most amazing journey!

Thank you for taking a look and hopefully

you were motivated and inspired!

Click here to read my recent post

about how I did at Fitness America!

Love Your Figure/Fitness girl,

BethanyJN (Peanut)

(please leave me a comment/message below!)

Vote For Me! - World Physique Modeling Contest

Since I competed in my first Figure/Fitness Competition this May, one of my new goals is to be a Fitness Model. I'm taking things one step at a time and learning about the industry as I go. In the next few weeks, I will have a photo-shoot with Proex Portrait for some fun "head-shots" to start building a portfolio. To get my feet a little wet, I decided to enter World Physique's Female Modeling Contest @ worldphysique.com.

You might be wondering what I would gain for winning a contest like this. I would get the chance to work with a well-known Chicago photographer, a free-subscription to World Physique's Magazine, and the title "Ms. World Physique" for the month of August. It would also help me gain some great exposure, networking and credibility in the fitness industry.

"My goal is too bring a sense of charm, character and class to any opportunity that I might have in Fitness Modeling!" - Bethany

The voting starts AUGUST 2ND 
and closes at the end of the month.

Please show your love and support for a

fun Fitness Personality like me!!!

Click here to VOTE!
THANK YOU :)

-------------------------- { SUMMER LOVIN' } --------------------------

Since the end of May, I have been in my first "Off-Season" from dieting and training. At first, I felt very lost and confused because I had become so use to my routine. Part of me was worried that with all of the "fun foods" and a bit of partying would set me right back to the weight I was last summer (20 lbs more). For a while I would weigh in every morning to see where things were at and freak out when things seemed so up and down.

 But after about 2 weeks, my body and mind adjusted to the whole thing. I kept active with my favorite workouts and also maintained a normal healthy diet. I still eat about 5 small meals a day, partly because my body is use to it and is hungry all of the time. I still focus on watching my carb in-take and make sure I'm getting a fair amount of protein. I admit I have enjoyed the cocktails, GF cookies with peanut butter when I feel like it and my favorite summer treat has been a Wendy's chocolate frosty!

MY SISTER, ERIN AND I ENJOYING A SUSHI DINNER

ON A BEAUTIFUL SUMMER NIGHT @ CRAVE'S PATIO

I have been pleasantly surprised that with the treats here and there I have been able to maintain a realistic weight for myself. My goal has been to try and stay within 5-7 lbs of my competition weight. Starting this week I will begin my "Training Diet" for my next competition in the fall. Going into my second training season is a little different than the first time because now I know what to expect AND dread!

Wish me luck while I start my 2nd Training Season! Here are some fun things I've done this summer and also ones that I still have to look forward to...

Day at a Waterpark

Bike Rides

Chelsea Handler Comedy Show

Jetskiing on Lake Minnetonka

Outdoor Cardio Boxing and Zumba

Campfires

Sleepovers with my younger sister

Laying out by the Pool

Cocktails

Katy Perry Concert

Sushi on the Crave Patio

Britt and Adam's Wedding

Having fun in the pool with friends!

Oh, why does it have to end!!
Hope you have a great rest of the summer

and don't forget to VOTE!

-Bethany

A New Life Chapter { My Transformation Story }

Growing up I was a fairly active kid, mostly dancing all throughout my teenage years into college. "Working out" was something very foreign to me by the time I hit my early 20's. My body had a different metabolism and the weight started to climb right on. By the age of 23, I weighed in close to 145 lbs at only 5'1".




Age 25 (2007) - 122 lbs

 

I asked my friend who knew his way around the gym for some help. I started to lift weights regularly with him and found a fun cardio "dance class" to keep my body moving. I also started to eat a "better" diet with more protein and less junk. Within a year or two, I was able to slowly shed roughly 20 lbs. off of my very short frame. I had never felt better and I started to look much younger as I got "older" in my twenties. I used the photo on the right as a head shot for a NBA Timberwolves Dance Team Audition and it also marked my new found "healthy" body.

Fast forward a couple of years. I was currently working full-time when I had an onset of chronic wide-spread pain and fatigue. I was so crippled by this disorder that I had to quit my job and couldn't really "move" myself at all. Over the next 2 years, I struggled with having fibromyalgia and I was forced to get my "Fizzy Glassware" business up and running because I couldn't hold a job.

While I was busy painting away I wasn't "working out" from my constant pain and the weight quickly "re-visited" my body. By last summer, I was back at 135 lbs and it took a photo of me with my friends at my birthday lunch (see below) to realize that my body fat had gotten out of control once again.

NEW BEFORE PHOTO - Last Summer

Age 28 (May 2010) - 135 lbs and 24% Body Fat



I knew I had to change some things quick! I really focused on eating better with more fruits and vegetables. This started to give me more energy and my pain began to let up a little. I was slowly able to be more active as well. By last fall, I had a new major onset of pain and made a discovery. GLUTEN had been attacking my body. I have been gluten free since Thanksgiving and my pain... ALL of my chronic pain/fatigue has vanished from my body. Yes, the diet can be hard, but I feel like I got my life back! After seeing the changes in my physical health once I took gluten out of my diet I decided to take on a new life challenge. Enter my first FIGURE/FITNESS COMPETITION! So about 12 weeks ago I began a specific diet of protein while I rotated my carb intake along with working out 5-6 days a week.

NEW AFTER PHOTO - Fitness Training

Age 29 (2011) 110 lbs and 10% Body Fat

Meet My
Personal Trainer:

AL NORBY

The biggest support I've had through this journey has been my consistent weight training sessions with my personal trainer. Al Norby has kept me motivated, encouraged and challenged throughout this whole adventure. He also kept things interesting with quick and intense sessions that were only 30 minutes long! If you are looking to achieve some personal goals for yourself, I STRONGLY recommend investing in a personal trainer who will show up when you don't "feel" like doing the work. Al trains at a Snap Fitness Club in Minnetonka, MN. It is one of the largest Snap Fitness clubs in the Twin Cities and has access to excellent cardio and free weights, cables and other fitness equipment.

"Specializing in motivation, accountability and expert strategies my passion is simply seeing clients ENJOY success." - Al Norby

Thank you for checking out my Fitness Blog!

Check back for new posts about my training,

diet tips and special features!

- Bethany