'I Exercised For Years Without Seeing Results, Until I Started Strength Training This Way'
I’ve never been a “stranger” to the gym, but it wasn’t until 2019 that I actually became consistent in my fitness. It sounds so cliché, but that journey really started after I went through a breakup. It wasn’t about getting a revenge body; it was this realization that I needed to pour into myself the same way, or even more than, I was pouring into other people.
I’d always had the goal of getting toned, but after that split, I thought, Okay, now I’m finally going to take myself seriously. I began by taking three strength training, circuit-style workout classes a week. With these consistent group classes guiding me, I started to see so many physical benefits—and then, those turned into mental benefits. I started to notice a positive mood shift every time I worked out and, eventually, I began to realize that a lot of the glass ceilings I set for myself were all just mental.
I used all of the lessons I’ve learned to create The Woman’s Guide to Strength Training: Dumbbells.
Everything I’ve been through has helped me create this comprehensive workout program. Finding my own passion for fitness, developing a consistent routine, surprising myself with my strength (both physically and mentally) and, ultimately, wanting to help other women become the strongest versions of themselves—I poured all of it into this book.
These were the biggest factors that contributed to my physical and mental transformation—and The Woman’s Guide to Strength Training: Dumbbells (free for Women's Health+ Premium All-Access members) will help you get there too. This guide is all about accessibility. Not just because it requires minimal gym equipment, but also because it’s designed for women of multiple fitness levels. Whether you’re a beginner or a seasoned exerciser, as you flow through each stage in this program, you’ll realize that you have the endurance and the capacity to do more than you thought you could. Maybe you try a heavier weight, or you go for that extra rep. Once you truly apply yourself, it’s amazing what you’re capable of.
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By sharing my fitness journey—and how it led me to create The Woman’s Guide to Strength Training: Dumbbells—I hope to inspire other women to shatter their own glass ceilings, too.
I started going to the gym at the same time every day.
When I first started getting serious about my fitness goals, I really wanted to ingrain exercise into my weekly routine, so it became a built-in part of my Monday-through-Friday schedule: Just as I’d go to work every day, I’d stop by my gym, North County Fitness and Performance, beforehand. Having that weekday morning routine made me less likely to skip workouts, and then the weekend was my time to relax and recover. And when I started to do that, I also started to become a part of a community, because I’d see a lot of the same people time after time. That brought in an aspect of accountability, which really helped my fitness routine stick.
Being surrounded by people that motivated me—whether it was through words, or just being in a shared space working towards similar goals—helped me push past those “I just want to quit” moments.
I picked up dumbbells.
Just as I was feeling confident and staying consistent in my fitness routine, the world shut down due to the COVID-19 pandemic. Of course, all the gyms closed too. But, I told myself: This isn’t going to stop me.
What really helped get me through the height of the pandemic were all of my home workouts. I already had a set of 7.5 pound dumbbells, and I was able to find a 20-pound set at Target (it was actually the last set available!). There was nothing heavier or lighter. But these two sets really helped me create a balanced workout: For example, I’d do dumbbell shoulder presses with the heavy set and dumbbell lateral raises with the lighter set. This helped me create a workout regimen where I could touch all body parts and do all kinds of movements with minimal equipment.
Get Active Anywhere: A perk of this dumbbell-only workout program? You can do it at home or at the gym. Either way, this guide proves that you don’t need a lot of fancy equipment to get a good workout—you can do it absolutely anywhere. I can even do the book’s workouts whenever I go back home to Jamaica. I don’t have equipment at my dad’s house, so I’ll just use cinder blocks or water jugs to do strength-training exercises (safely!) in the front yard.
Fitness is what got me through the pandemic—it was a true test of time and discipline—and I really just fell in love with it more and more.
As my physical health improved, so did my mental health—and it was this shift that kept me going. Now, that’s what really motivates me to stay consistent in my workout routine—it’s more for my mental health than anything else.
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I pushed myself to dream bigger with my fitness goals (and my personal goals).
One day, my gym decided to hold a deadlifting competition. There wasn’t a winner or anything—it was really about building community and having fun after so much time spent apart during the height of the pandemic. But another gym participated, so there were people I didn’t know, which really made it feel like we were truly at a competition.
The energy was high in the room, so I decided to give it a try. After participating in a few rounds of the competition, I thought I’d hit my max at 255 pounds. But then I saw other people continuing to increase weight, and some of my friends told me, “You could do more.” So, I thought, You know what, I’m gonna try. Let me do this.
I put another 10 pounds on the barbell, and I kept doing that until I hit 285 pounds. I just remember locking in with each deadlift and really engaging all the muscles I needed to pull that weight off the ground. And when I did, it was a ‘wow’ moment of, “Oh, I really did that—285 pounds! I never thought I’d be able to lift that heavy.” (A moment where peer pressure was a good thing!)
Body Talk: A key part of this dumbbell program is understanding the mind-muscle connection, which encourages you to hone in on which muscle groups are being worked and what you’re supposed to feel during an exercise. This technique will help you make the most of each movement!
That’s when everything clicked for me: Anything you tell yourself, you’re setting that standard. Pushing yourself in the gym can really show you that you’re capable of so much more—in every area of your life. Around the time I became consistent in the gym, I took a solo trip. I went to Hawaii, and it was a great experience: I got to do whatever I wanted, including trying new things, and traveling alone also taught me that, whenever a challenge does come up, I am capable of solving it.
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Realizing that I was capable of much more than the artificial limits I set for myself inspired me to go after my dreams. I became a personal trainer in 2021 while still working a full-time corporate job and started coaching at my San Diego gym in 2022. I was drawn to the idea of really helping women become the best version of themselves through fitness and wellness—and not just physically, but mentally, too. All of what fitness gave to me, I want to give to other women.
In 2023, I officially started NellBells Fitness, and in 2024, I officially left my corporate job to pursue personal training full time. Now, I do online coaching, small group training, programs, consulting, and more. I’m very big on body-mind-soul, so that is at the center of everything I teach with NellBells Fitness. When it comes to the soul aspect, I’m always asking my clients: What are your passions in life? Think back to when you were a kid, what were those joyful things you loved to do? How can we incorporate that into your week?
Challenge, Accepted: We incorporate progressive overload into the program by doing supersets and a variation of pyramid sets, which is when the weight goes up as the reps go down for each set. By the time you finish the full program, you’ll have a real concept of strength training. Next step? Adding even more weight! Maybe you try lifting a barbell or start incorporating some kettlebell moves into your routine.
These three things were key to my transformation success:
1. I scheduled my workouts the same way I would a doctor’s appointment.
Consider it a non-negotiable—something you can’t miss. If all you can commit to is two days a
week, that’s great. Now, look at your calendar for the week. What are those two days you can get this done? Once you decide on the days, hold yourself accountable. If you don’t show up, give yourself grace, but reschedule your workout for another day that week. It’s all about creating and forming the habit of discipline.
2. I made protein a priority.
Once I started to prioritize movement, I also began eating more nourishing, healthy foods. I grew up in Jamaica before moving to the U.S. when I was very little. Having a father who lives by Rastafari taught me the importance of using your food as medicine and to be preventative with health issues through diet. So, while I grew up eating nutritiously, once I started exercising consistently, I realized the importance of protein. (I'm a pescatarian, so there are ways to do this even with a restricted diet.)
Now, with every meal, I always make sure I have a colorful plate, with some protein, veggies, and complex carbs. (In my opinion, it's the more realistic way to eat!)
3. I focused on the fundamentals.
What I loved most about my gym, North County Fitness and Performance, were the trainers teaching each workout class. They’d go through the different movements, explaining each one first. Then, throughout the workout, they’d correct form and give other pointers. That’s why I think personal training is so beneficial: It really teaches you the fundamentals. Even now, I challenge myself to continue embracing that beginner mindset by incorporating different kinds of training into my routine—because guess what? You won’t always enjoy the process but when you stick to it, you will enjoy the benefits.
Ready to try a strength training program that actually works? Join WH+ Premium All Access now to access Nellie's 12-week dumbbell workout program.
The end of The Woman’s Guide to Strength Training: Dumbbells encourages you to reflect on your fitness journey: What were the changes you noticed? First, the physical ones, because you are going to see that. But then, throughout this process, what have you noticed mentally that’s also changed? I think that can be really eye-opening when people stop putting so much emphasis on just aesthetics, and begin noticing how much strength training can really benefit their mind, too.
When I think about the strength transformation I’ve made over the years, I know the mental gains were just as important as the physical ones. Both things helped me become the strongest version of myself, and if I can do it, so can you.
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