HOW WE ROLL: Coach Nettie Bell

Posted on June 1, 2012 by


As a (non traditional) college student, my days are primarily filled with college classes, and studying.  Because it had been almost 30 years since I was in a school setting, it took some time for me to get into the swing of things.  I was a hairdresser/personal trainer/strength coach for almost 25 years, so when I moved, went back to school, and got married (again), it took time to adjust to not having a job to go to.

I don’t usually set an alarm, my husbands alarm goes off at 4:00 am every morning.  I will dose off and on for awhile before I get up somewhere around 6:00am.

6:00am I check my phone to see what time it is. (I don’t have a clock by my bed, if I did, I would be checking it all night long) I stretch a little in bed, and give a quick snuggle with my dog Jack before getting out of bed.  First things first, I use the bathroom, and weigh.  Noting whether the scale is up or down from the day before.  Since I’m still in the process of losing fat, I love to see the scale move down.

6:15am, I walk through the house and let my big dog Matti out of her kennel, and let both her and Jack out in the yard.  Then I turn on the stove to heat water for my pressed coffee, and while I’m waiting, I guzzle down approximately 16 ounces of water.  As soon as the water boils, I add it to my french press, and then add water to 1 tablespoon of Chia, leaving that to set and soften while I enjoy my first cup of coffee.

6:30am, I’m in my office (my favorite place in the morning) with my coffee. (I drop 3 drops of vanilla stevia, and 1 drop of english toffee stevia, to sweeten) I quickly down the remainder 16 ounces of water in my Nalgene bottle.  I pull out my daily journal, record my morning weight, and add any comments from the day before.  I also add notes about how I slept that night.  When I’m through with that, I pull out another pad of paper, and start brain dumping.  This is a process of writing down whatever comes to mind, not taking heed of grammar, nor sentence structure.  I continue to write until nothing else comes to mind.  Sometimes it’s a page, sometimes its 3 or 4.

7:30(ish) I refill my water bottle downing another 16 ounces, and go back to the office to plan out my day’s food, and to enter it into my food journal.  With that done, I feed my dogs, and put them outside again.  Now I head back into my bedroom, and lay down on the floor to bring my breathing into focus.  I stay that way for about 5 minutes, then I sit up in a comfortable position, set my timer on my phone, and meditate for another 20 minutes.  By now its time to unload some of that water!

8:00 am, I head to my home gym, and either lift weights, or do my prescribed cardio.  I spend around an hour here. I also finish off another 32 ounces of water.  This puts me around 80 ounces of water before 9:00 am.  By now, I’m using the bathroom often

9:00 am  As soon as I’m done with my workout, I head back into the kitchen and compile my favorite meal of the day.  My chia breakfast!  (1 tbsp chia, 1 scoop vanilla protein powder, 2 tbsp flaxseed, .25 cup blueberries, .25 cup strawberries, and if the day is a high calorie day, I add a 1 tbsp coconut oil) I sit back down to enjoy half of that, and then hit the shower.  I have class at 10:00am

9:45am, I’m in the car heading to campus for my first class.  I take this time to practice deep breathing. (I learned this from coach Samantha Ray)  I also drink the remaining 16  ounces of water in my bottle.  Once there, I hit the ladies room

10:00am, Classes, and any errands I need to run for my husband.

Noon(ish) I throw a chicken breast (approximately 7 oz) on the grill, and chop up a salad, adding whatever vegetable my day will allow.  Salad dressing consists of oil/vinegar, or just fresh squeezed lemon juice.

3:00 pm, I’m back in my office doing whatever homework is needed, or studying for an exam.  I fill up my bottle again, and finish off another 32 ounces while I’m  looking at my emails, FB, twitter, or general web surfing. I eat the 2nd half of my morning breakfast.  On a higher calorie day, I eat all of my breakfast in the morning, and add another snack here.  I make sure I have some sort of protein (2oz chicken breast, and a piece of fruit/veggies)

4:30(ish)pm, I’m done with school work, and feeling the need to feed my creative side, I head out to the shop, and work on some project.  I love to redo old things, by either painting them or restoring them.  This is my quiet time, and time to let my brain cool off.

5:30(ish) I’m back in the kitchen starting dinner, and waiting for my husband to get home.  Dinner will consist of some protein, and carbs in the form of yam or potato for my husband, and grilled vegetables.  I keep working on my water intake.  My goal is to get in at least 1 gallon before 6:00 (this way I’m not up all night)  There are days, I finish the gallon by 4:00pm.  This is optimal for me having an uninterrupted night.

6:30pm, My husband is now home, and we can sit down to dinner together.  We catch up on the day, and just relax in each others company.

7:30(ish) to bedtime around 10:00pm we either sit down and watch a movie, or TV show.  (now that it is getting nice outside, and staying light much later, we will start taking the dogs for a walk.)    This is the time we have set aside to snuggle with our dogs on the couch.  If we don’t get that in, they pout.  Besides we love it.

10:00 ish.  Bed…. before drifting off to sleep, I thank god for the day.  I give thanks for all my past hardships, realizing it is those hardships that have brought me to this place of peace.  I give daily thanks to my husband Mike for providing me with the opportunity to go back to school, and for supporting me through this amazing journey with Genesis Transformation.


What was your greatest challenge when you began your Transformation?  

I had several challenges.  Probably the hardest was giving up running.  I had a dieters head, and really struggled with the thought of gaining weight if I didn’t run.  I also ran as a stress reliever, and as a social outlet.  Running everyday or every other day was something I did on a consistent basis.  I loved that runners high!   So I struggled with thinking I wouldn’t have that consistency in my life.

What kept you going?

At that time, I was working with someone who had gone through the process, as well as, another starting not long after I had.   So they were a huge help in keeping me motivated.  Also, my coach had told me, from the very start, because I was a personal trainer, I didn’t have a good chance of going through the entire transformation.  Many personal trainers had started this process, only to get part way and quit.  That issued a challenge to me, and I love a challenge.

What advice would you give someone just starting a Transformation?

Wow, this is a rough one.  There really isn’t just one piece.  Trusting your coach, hands down, is the biggest one.  I would say… find someone who has gone through this already, and get connected with them.  Get on the support forum if you don’t have someone in your home town.  As a personal trainer who has trained many people, I found that training in pairs seemed to help with adherence, so if you could find a friend who wanted to go through this journey with you, that would be helpful.  Also, really look inside yourself, and determine why you want this transformation.  Then write it down somewhere so you will see it every day.

What aspect of Transformation continues to challenge you?

The biggest challenge is believing I am worthy of the time, effort, and money it takes to go through this Transformation.  Because I am not working, and going to college, my independent nature struggles with my husband being the only one in our family working.  I’m lucky to have him in my corner reminding me how important this is to me, and encouraging me to continue.  But the second biggest challenge was/is giving up sugar.  A former sugar addict, and one who loved to celebrate with sugary snacks, finding other ways to celebrate have been a challenge.

 How has Transformation improved your life?

This Transformation has improved my life in ways I didn’t expect.  In the beginning, I was trying to lose fat, and that was my only reason.  What I have found through this process is, it has changed my mind the most.  I have realized, with the help of my coach and other coaches in training, I’m worthy of all of this.  That I matter.  I didn’t realize that losing fat would be such a mental thing.  I am a much stronger person mentally.  I feel more grounded than I ever have.  I’ve learned that it’s not just working out in a physical manner that makes a person strong.  It starts in your head.  This is very powerful.

What is your current favorite food, or meal?

This is an easy one… Hands down, it’s my Chia breakfast.  I soak 1 tablespoon of chia in hot water, add 1 scoop of protein powder, 2 tablespoons flaxseed, add enough water to make it oatmeal consistency, then add 1/4 cup blueberries, and 1/4 cup strawberries.  Yum!!!

Do you have a current favorite way to work out?

Running is still my favorite way to work out, but I’m starting to love yoga.  I used to teach aerobics classes, and I’ve been thinking of trying classes again.  Especially TRX.  That intrigues me.

 What’s your favorite workout music?

I’m a product of the 80’s, so nothing is better than 80’s music.

Do you have any goals for the next year?

Yes, I’m a goal setting person.  I love setting goals.  Next year I turn 50, and I have always wanted to run a full marathon, so what better year to do it then the year I turn the big 5.0.?  Both my daughters have agreed to run it with me, so that is my big goal.

What inspires you?

People inspire me.  Seeing someone change their lives for the better.   Seeing someone whose belief in their self is stronger than the challenges they face.  Seeing pure joy on ones face.  Watching my daughters, as they become the mothers I always dreamed they would.  Many things inspire me, but people inspire me the most.

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