Teen Amateur Of The Week: Britiana Packs A Ton Of Power Into A Petite Physique!

She may be small, but Britiana proves that true power can come in small packages!

Q
How did your fitness
journey begin?

Fitness has been a huge part of my life for as long as I could remember. My parents have been working out seriously since they were 18 years old. Naturally, this lifestyle was one I gravitated to easily. When I was 4 years old, I started gymnastics at one of the top gyms in the nation. From ages 8-12 I was a competitive gymnast. Gymnastics instilled in me this intense drive to keep pushing, even when I have nothing left to give. At a young age I realized our bodies are truly capable of anything.

When I stopped gymnastics, I became depressed and frustrated. I was already addicted to fitness and the rush you get from pushing your body past its limits. So, at age 13, I began training with a personal trainer at Golds Gym. I have always had a strong drive to set goals and achieve them, no matter what it takes. Working out has always been there to help me reach those goals.

When I didn't make the top softball team my freshman year, I took this disappointment and let it fuel me. I was in the gym five days per week, training as hard as I could. Every day, I would practice my sprints, agility, and drills for hours. When tryouts came around next year, I made the varsity team. My body was stronger, I was faster, I could hit the ball twice as hard as before, I could make it that extra inch to catch the ball. My love for fitness grew as I realized that not only does working out make me happy, it can open doors and possibilities that weren't there before.

When I turned 16, I began lifting heavy with my trainer, doing around 4-6 reps. Training gave me strength to excel in anything I set my mind to. At 100 pounds, I could do 5 reps of 185-pound deadlifts. I was squatting 6 reps of 155 pounds, benching 5 reps of 105, and doing weighted pull-ups. Working out gave me a confidence I never had before. There is something assuring about being able to trust your physical abilities. No matter how small I am, if I train and train and train, I can be anything I want.

I am now 19 years old and I have had the opportunity to compete in five competitions. Most recently, I have achieved the biggest goal I have set. At The Teen, Collegiate, and Masters National Championships in Pittsburgh, I took first place overall and was announced the Top Teen Bikini Competitor in the nation. I could only hope to serve as a role model and inspire other teen girls pushing to achieve their fitness dreams.

Cool Fact

I am excited to be attending Pepperdine University as a communications major. My dream is to combine my passion for fitness with my desire to inspire others. I hope to become a motivational speaker and guide people in all aspects of life.

What workout regimen delivered the best results?

I found that training heavy with higher repetition (8-12 reps) works best for my body. My coach, Michelle Brown put an excellent workout plan together for me. I have seen major results on this program. I need to grow my lower body, so I hit legs twice per week. I alternate calves and abs every other workout. Typically, I do 30 minutes of cardio on the Stairmaster, 6 days per week. During the lean-out phase for competition, I add 45 minutes of fasted cardio in the morning.

Day 1: Arms/Shoulders


Day 2: Legs/Calves


Day 3: Cardio
Day 4: Back/Arms


Day 5: Shoulders/Triceps


Day 6: Legs/Calves


Day 7: Rest

What nutrition plan fueled your body?

The only way your body can recover properly from intense training is by providing it with nutrients. Proper diet helps you get the most out of your workouts. Michelle Brown put a great plan together to give me the correct amount of protein, carbs, and fats that my body needs to grow. Here's what a typical day looks like.

Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6

What supplements gave you an edge?

My supplement advisor, Anthony Avellino, is incredibly knowledgeable and always provides me with a perfect supplement stack to help maximize muscle growth and recovery while keeping me healthy.

Here is what my current stack looks like.

Morning
Pre-Workout
Intra-Workout
Post-Workout
Evening

"Striving to create a better, stronger, and more capable physique has pushed me to give 110 percent in every workout and every rep."

How did your passion for fitness emerge?

Being on the smaller side, I've always had to work extra hard to prove myself competent in sports. It is fascinating how one can change and improve their physical makeup. Striving to create a better, stronger, and more capable physique has pushed me to give 110 percent in every workout and every rep.

The beauty of bodybuilding is that it allows you to continually grow and develop; there are no limits. Every time I step on stage, I am happy and grateful for the package I bring. It never seizes to amaze me that when you keep working, keep training, and keep going, there is no limit to how far you can go.

What or who motivated you?

I have always been motivated by the desire to achieve my goal. I like to set goals and do whatever it takes to accomplish them. No matter how many hours of training or days of eating plain tilapia it takes, if it gets me to my goal, I will do it. When I'm exhausted and my muscles can't go another step, I imagine my success and visualize myself attaining what I set out to do, and that keeps me going.

As far as people, I am incredibly motivated by my coach, Michelle Brown. She is such an amazing, dedicated, and talented woman. Her work ethic is incomparable and her will to keep going inspires those around her, especially me. I could not have made it where I am today without her support, training, meal plans, and advice.

Where did you go for inspiration?

Prepping for shows can take a lot out of you, and even though you love doing it, it can be difficult to get through some days. There are days where I want to eat off my meal plan, or am too exhausted to do my second round of cardio. When I feel like this, I look up inspirational videos on YouTube. I also look up motivational speakers; Will Smith and Eric Thomas are two of my favorite people to listen too.

Lastly, I look up IFBB bikini pros like Jessica Arevalo, Amanda Latona, and Nathalia Melo. Seeing their incredible physiques reminds me of my goal, and I remember this is what I have to do to get be where I want to be.

"I plan to take some time to build my lower body and come into my next competition with a tighter, more developed package."

What are your future fitness plans?

I plan to take some time to build my lower body and come into my next competition with a tighter, more developed package. In the meantime, I would love to work on the fitness hobbies I don't have time for during contest prep, like Krav Maga, jiujitsu, kickboxing, and yoga.

What is the most important fitness tip?

Take things one day at a time. Focus on what you are doing in that moment, and do it as perfectly as you possibly can. Do not think about how many days you have left or how you have no idea how you are going to get through your cardio later. Think about what you are doing at that present moment, whether it be prepping your next meal, training shoulders, or doing morning cardio. Perform each rep and every step as best as you possibly can.

Who is your favorite competitor?

My favorite competitor is IFBB bikini pro Jessica Arevalo. Her dedication and work ethic are phenomenal. I've had the opportunity to meet her a couple times; her vivacious, high-spirited personality is contagious. Her body type is similar to mine, in that she is petite. As I strive to develop my body further, hers is a perfect example to look up to.

How did Bodybuilding.com help you reach your goals?

Bodybuilding.com has helped me drastically in my fitness journey. Hands down, my favorite part of the site is the Nutrition section. I love how there are always newly featured articles. Nutrition is key in this lifestyle, and this section provides me with different way to prepare meals, keep my taste buds satisfied, and move me closer to my fitness goals.

I found articles like "Tired of Tilapia? 4 Tasty Twists for your Fish" and "7 Healthy Sweet Potato Recipes" very useful. During contest prep, tilapia and sweet potatoes are a staple, and can get kind of bland after a while. I'm glad Bodybuilding.com gave me some great tips on how to add variety to my diet while staying on my meal plan.

When looking for some great exercises to target certain areas of my body, I was able to utilize the different training videos on the site. This gave me a good look into the training techniques of some of my idols like IFBB pro Amanda Latona and Nicole Wilkins that I could apply into my own work outs.

Britiana's Favorite Gym Tracks

Disturbed
"Down with the Sickness"
Ciara feat. Nicki Minaj
"I'm Out"
Chris Brown feat. Lil Wayne and Tyga
"Loyal"
Jason Derulo feat. Snoop Dogg
"Wiggle"

Competition History
  • 2012 NPC San Francisco Championships (5th Place Open)
  • 2013 NPC Contra Costa Championships (4th Place Open)
  • 2013 NPC San Francisco Championships (6th Place Open)
  • 2014 NPC Nor Cal Sacramento Championships (1st Place Teen, 4th Place Open, 3rd Place Novice A)
  • 2014 NPC Pittsburgh Teen, Collegiate, and Masters National Championships (1st Place Teen Class A, Overall Teen Winner)

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