Body Transformation: Powerful Performer!

Celiac disease held Bethany’s goals hostage for decades. At age 28, she diagnosed the problem, alleviated the symptoms with a gluten-free diet, and burst into fitness and hip-hop!

Name: Bethany Nelson
Email: bethanyjn@gmail.com
BodySpace: bethanyjnpeanut

Bethany Nelson Bethany Nelson
AGE 20
HEIGHT
5'1"
WEIGHT
145 lbs
BODY FAT
25%
AGE 30
HEIGHT
5'1"
WEIGHT
110 lbs
BODY FAT
9%

Post To Fitboard

Why I Decided to Transform

Hip hop dance and performance has been in my blood since I can remember. I danced throughout middle and high school, but was never considered fit or thin. I was a strong and "curvy" dancer. In my 20s, I auditioned for several professional dance teams and advanced to tryouts, but never made it because I wasn't in shape.

By age 28, I overcame three years of a chronic pain and was diagnosed with celiac disease. My body reacted to gluten and wheat and it had a horrible effect on my overall heath. Within two weeks of eliminating gluten from my diet, I was a new person. My new life came with a fresh understanding of what it means to eat clean. Performing a fitness routine as a competitor was my chance to fulfill a dream and have my "rock star" moment.

I want be a strong example of a healthy life, especially to young girls who can adapt to this lifestyle much earlier than I did.

How I Accomplished My Goals

I discovered my gluten allergy during the Master Cleanse, which helped my body reset from prolonged sickness. I dropped 10 pounds with the cleanse in 10 days. When I started training for my first competition, I had 15 percent body fat and hired a personal trainer and nutrition coach to guide my journey.

When I was 13 weeks out from the show, I started carb-cycling, trained five days per week, and documented my steps. I built new lean muscle and whittled down to a size my body had never been before. I was about nine percent body fat on stage and won the beginner figure overall title at the natural show. Performing my fitness routine was icing on the cake and I experienced my first "rock star" moment.

Supplements that Helped Me Through the Journey
Morning
Post-workout
  • Sun Warrior Protein

    Sun Warrior Protein

  • Met-Rx Amino 3000

    Met-Rx Amino 3000

Diet Plan that Guided My Transformation
Meal 1
  • turkey

    Lean Ground Turkey Patties

    2

  • oats

    Gluten-free Oats

    1/4 cup

  • blueberries

    Blueberries

    1/4 cup

  • cinnamon

    Cinnamon

    1 serving

  • coffee

    Coffee

    1 cup

Meal 2: Pancake
  • eggs

    Egg Whites

    3

  • sweet potato

    Sweet Potato

    1/4

  • flaxseed

    Ground Flaxseed

    1 tbsp

  • almond butter

    Almond Butter

    1 tbsp

Meal 3: Lettuce Wraps
  • romaine

    Romaine Lettuce Cups

    2

  • chicken

    Chicken, diced

    6 oz

  • slaw

    Chopped Slaw

    1/4 cup

  • salsa

    Salsa

    1 tbsp

Meal 4: Pork and Beans
  • pork

    Lean Pork

    6 oz

  • green beans

    Green Beans

    1/4 cup

  • ricecake

    Brown Ricecake w/ 1 tbsp Almond Butter

    1

Meal 5: Popeye Salad
  • turkey

    Lean Ground Turkey

    6 oz

  • peppers

    Chopped Red and Green Peppers

    1/4 cup

  • spinach

    Sautéed Spinach and Kale

    1 serving

Meal 6: Caribbean Catch
  • tilapia

    Tilapia

    4 oz

  • asparagus

    Asparagus

    1/4

  • salsa

    Pineapple Salsa

    1 tbsp

Training Regimen that Kept Me On Track
Day 1: Shoulders/Abs/Dance Class
  • Arnold Dumbbell Press Arnold Dumbbell Press

    Arnold Dumbbell Press

    3 sets of 8-10 reps
  • Alternating Deltoid Raise Alternating Deltoid Raise

    Alternating Deltoid Raise

    3 sets of 12 reps
  • Bent Over Barbell Row Bent Over Barbell Row

    Bent Over Barbell Row

    3 sets of 8-10 reps
  • Barbell Ab Rollout Barbell Ab Rollout

    Barbell Ab Rollout

    3 sets of 15-20 reps
  • Decline Oblique Crunch Decline Oblique Crunch

    Decline Oblique Crunch

    2 sets of 20 reps (each side)
  • Dance class

    Dance Class

    60 min
Day 2: Chest/Triceps/Plyos
  • Incline Dumbbell Press Incline Dumbbell Press

    Incline Dumbbell Press

    3 sets of 8-10 reps
  • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

    Barbell Bench Press - Medium Grip

    3 sets of 8-10 reps
  • Flat Bench Cable Flyes Flat Bench Cable Flyes

    Flat Bench Cable Flyes

    3 sets of 12 reps
  • Decline Push-Up Decline Push-Up

    Decline Push-Up

    2 sets of 20 reps
  • Lying Dumbbell Tricep Extension Lying Dumbbell Tricep Extension

    Lying Dumbbell Tricep Extension

    3 sets of 8-10 reps
  • Triceps Pushdown Triceps Pushdown

    Triceps Pushdown

    3 sets of 10-12 reps
  • Bench Dips Bench Dips

    Bench Dips

    3 sets of 10 reps
Day 3: Back/Biceps/Abs/HIIT Cardio
  • Hanging Leg Raise Hanging Leg Raise

    Hanging Leg Raise

    2 sets of 20 reps
  • One-Arm Dumbbell Row One-Arm Dumbbell Row

    One-Arm Dumbbell Row

    3 sets of 12 reps
  • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

    Wide-Grip Lat Pulldown

    3 sets of 8-10 reps
  • Kettlebell Sumo High Pull Kettlebell Sumo High Pull

    Plate Sumo High Pull (Shown w/ kettlebell)

    3 sets of 15 reps
  • Barbell Curl Barbell Curl

    Barbell Curl

    3 sets of 8 reps
  • Alternate Hammer Curl Alternate Hammer Curl

    Alternate Hammer Curl

    3 sets of 10-12 reps
  • Incline Dumbbell Curl Incline Dumbbell Curl

    Incline Dumbbell Curl

    3-4 dropsets
  • Elliptical Trainer Elliptical Trainer

    Elliptical Trainer

    30-60 min HIIT
Day 4: Full Body Cardio
  • Dance class

    Warrior Sculpt Yoga

    30-60 min
Day 5: Rest
Day 6: Legs/Glutes/Cardio
  • Dumbbell Lunges Dumbbell Lunges

    Dumbbell Lunges

    3 sets of 10 reps
  • Barbell Squat Barbell Squat

    Barbell Squat

    5 sets of 5 reps
  • Box Jump (Multiple Response) Box Jump (Multiple Response)

    Box Jump

    5 sets of 10 reps
  • Barbell Deadlift Barbell Deadlift

    Barbell Deadlift

    4 dropsets
  • Leg Press Leg Press

    Leg Press (Single-leg)

    3 sets of 12 reps
  • One-Legged Cable Kickback One-Legged Cable Kickback

    One-Legged Cable Kickback

    3 sets of 12 reps
  • Jogging-Treadmill Jogging-Treadmill

    Jogging-Treadmill

    30-60 min
Day 7: Rest

What Aspects Changed Me the Most

It took a complete mind-shift to prove to myself that I can accomplish my dreams with hard work and dedication. Fitness and competing blessed me with a new life, new friends, and amazing new opportunities. I love that my journey continues to influence and inspire others to take care of themselves and follow their dreams too.

My Future Fitness Plans

I plan to compete as long as I can. There's no better rush than strutting your hard work on stage and trying to reach a new level each time.

I want to be a strong example of a healthy life, especially to young girls who can adapt to this lifestyle much earlier than I. I'd love the opportunity to be the face for a health and fitness brand that could elevate my platform and story.

Suggestions for Aspiring Transformers
  • Take it one step and day at a time.
  • Don't be overwhelmed and don't go too extreme with your diet, supplements, or training.
  • Allow yourself treats and vices. Constant deprivation will eventually make you crash or binge.
  • Fitness should be fun and enjoyable even if it's hard work.
How Bodybuilding.com Helped Me Reach My Goals

Bodybuilding.com has been an excellent resource and motivational tool as I venture in my fitness journey. I loved reading articles from athletes who inspire me. When I was in a training rut, I visited the site for new exercises and supplement ideas.

Bethany's Top 5 Gym Tracks

  1. "Where Have You Been" by Rihanna
  2. "Play Hard" by David Guetta
  3. "Trumpet Lights" by Chris Brown
  4. "#thatPOWER" by will.i.am
  5. "I Love It (remix)" by Icona Pop

Start Your Own Transformation Today