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!)

"TOP 10 FINALIST" at my very first "Fitness America Competition" // LAS VEGAS - Nov 2011

"THAT WAS THE BEST THING I'VE EVER DONE!!!" I get choked up just thinking about the final rounds of Fitness Division at Fitness America in Vegas. I came out from backstage to greet my friends and said those very words with tears in my eyes. The love and support that I had from my friends who were there and watching me back home made it all the more AMAZING!

{TOP 10 FITNESS FINALISTS}

Myself and 9 others had just been called out for TOP 10! 



The whole "Vegas Experience"... ...started a couple of days before the competition. I flew out with my coach Tara and some of the other Perfectly Prepared competitors. We all got settled in at the Golden Nugget in Downtown "Old" Vegas (I highly recommend this hotel if you don't plan on staying on the Strip). The next morning we had an early wake-up call of 5:00 am for tanning, hair and makeup to get ready for our photo shoot with Eva Simon. Before heading out to our shoot location we made it through the line of over 300 competitors to register for the Fitness America Competition.



(click on any photo to view larger)

getting settled in at the Golden Nugget hotel

beauty PREP and van TRAVELING for our EVA shoot

The photo shoot...

..was held at a fun, old-fashioned styled tourist location in Nelson, NV about 40 minutes from Vegas. We were styled in a sexy western look to collaborate with the breathtaking backdrop of the dessert and sandy surroundings. We were even warned about the rattle snakes and dangerous cacti!!! Eva and her assistant got to work right away and began short 15 minute shoot segments with each girl. The weather was perfect at a warm 70 degrees and it felt even warmer in the sun!

All of us felt very comfortable with the photographer Eva and had the support of our coach Tara as well. The shoot was so much fun and all of us ladies were taking each moment in. We were so thankful for the opportunity and knew how big of a deal this shoot could be for each of us!

 {SHOOT EXPERIENCE}

with the amazing Eva Simon!

on the road in VEGAS!

feelin' FRISKY!

gorgeous day for a photoSHOOT!

the one and only Miss TARA ANDREWS

We wrapped things up at the location to continue shooting back at the Golden Nugget in Eva's hotel room. We had one more look to create with a white-screen backdrop! You could do either "swimwear" or a "fitness" look. As I got started, Eva adjusted the fan so it could blow in my hair and I was immediately hit with chills. Not literal chills, but emotional chills. The moment was something I will never forget. I thought to myself, "how did I get here?" My girlfriends were standing in the background, all cheering me on and saying wonderful things.



But the best moment... of all was seeing my proud Coach T's Tara Annemarie Haertzen (Tara Annemarie Thatcher) face with tears in her eyes as she watched me pose away! As she peaked at Eva's camera and then looked up at me, I could just see her excitement which gave me the perfect amount of confidence and ease as I hit each pose. I give all of the credit to Tara for pushing me to get where I am today and for always seeking great new opportunities for me. I would not have gone to Vegas, had a life-changing photo shoot and competed in Fitness America if it were not for her. I am proud to call Tara my Coach and Fitness Manager. She is one of the best in the business and always has MY best interest at heart. She's honest, trustworthy, dedicated, giving and has become one of my closest friends. I believe that Tara has been put in my life for such a specific reason and I couldn't be more grateful.

Now onto the competition! Being in Vegas for such a big show was exciting and overwhelming. Keep in mind that this was only my SECOND time competing in both Figure and Fitness. On Friday I felt lean and mean with butterflies in my stomach.Walking and Posing for the Open Figure Short prelims got my nerves out of the way and I felt more comfortable with the larger scaled stage. Now onto FITNESS! Friday evening we started in our performance costumes and the Open Fitness class had 35 women. After the Men's class and Classic Women's class finished, we got ready to hit the stage one-by-one. As I hit my beginning pose and danced through the first 2 eight counts of my routine I felt the crowd's energy and knew the GAME WAS ON!

First time on a Fitness America stage!!!

Perfectly Prepared crew having a nice meal!

Performing my own choreography and feeling stronger than ever on the stage for Fitness America was THE COOLEST thing I have ever done and fulfilled a dream that I never even knew that I had! Before I knew it, I was up on stage with all of the Open Fitness Competitors after dancing the opening number (see YouTube video below this post). We all lined up in anticipation as the announce the TOP 10 ladies who were able to move on to the FINALS round. I'll admit that I had this sudden "good luck" feeling before they called my name since I somehow ended up smack in the middle of the line. I tried to keep myself composed after hearing my number and name called out. That was it, the dream had just happened. I made TOP 10!

{OPEN FITNESS DIVISION - 35 competitors}

(click on photo to view larger)

{Beyonce Girls Run The World" FA Routine}

To view a better taping of my Fitness Performance check out this
VIDEO CLIP recorded from the Fitness America live webcast.


Finals Comparison Round

The next couple of hours was a BLUR! The Top 10 girls had to perform their routine again in front of a whole new batch of judges. After our routines were finished we had a quick wardrobe change in to our swimwear. Each competitor had a highlight walk and posing to impress the judges with their physique and personality.We were also split into two groups of 5 for comparison rounds in our costumes and swimwear.



Finals Swimwear Round

Check out the YouTube video below this post to see my Finals Question Round. After it was all said and done, we were brought out one last time to have the winners announced. Seeing the TOP 5 winners step forward and the Fitness America champion be awarded right in front of me with the best seat in the house was a wonderful experience. To be that close to a goal of mine that I'm working towards was the best teaser a competitor could get. That moment only made me more excited to keep working harder and perfect my skills. Someday I would like to see myself standing there with the TOP 5 and then mastering the fitness scene with an overall 1st place title. My destiny is only what I make of it!



{ACKNOWLEDGEMENTS}

Dear Tara (my Coach T), Thank you for providing me with the opportunity to travel with your team of women to have one of the best experiences of my life! The trip would not have been the same if I would not have had your knowledge to rely on. I would not have gone to Fitness America without having met you. Your coaching, prep advice, and resources are absolutely PRICELESS! I love recommending your services to female competitors or women thinking of getting into the fitness scene. I am proud to be Perfectly Prepared!

Dear Al (my Trainer) and Tracy Norby, Thank you for your never-ending support and guidance. Whether it was personal training sessions, life coaching, gluten-free meals, or just fun nights out, you both were great friends to have around. Even with the weeks of encouragement leading up to my show, you gave me the best gift ever by traveling all of the way out to Vegas to see me compete and cheer me on. "You were meant to be on the stage!" - Al Norby   

Dear Tarah (my "competitor-in-crime"), Thank you for always loving me for who I am and where I'm at in my life. You've been incredibly giving to me from the beginning of our friendship with advice, resources and opportunities. You and I want very similar things for ourselves and I had no idea that I would become so close with another model/competitor with no desire to be jealousor spiteful. I am glad that my muscles and moves won you over from the moment we met. Love you, wifey

{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 January. 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 the Fitness industry!" - Bethany JN

The voting starts JANUARY 3RD 
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
BethanyJN (Peanut)

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!)