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Nichole Williams Shed 97 Pounds Through Education And Visualization!

Nichole was overweight and unhappy with her lifestyle so she decided to make a change for her health and for her family. Read on to see how she achieved her fitness goals!

Vital Stats

Name: Nichole Williams


BodySpace: niknak36

Nichole Williams Nichole Williams


229 lbs
Body Fat:


132 lbs
Body Fat:

Why I Got Started

I was an average weight for my height for the majority of my life. (I had a couple of speed bumps but for the most part I was able to maintain a decent physique) When I joined the Navy I was in really good shape, but I've never been as fit as I am now.

My weight began to creep up as I started having children. I really didn't focus on it because I was focused on parenting and life in general. It wasn't until I was diagnosed with high blood pressure that it hit me that I was NOT in good shape and that my attitude and overall thought process had to change. I remember saying to myself this is NOT OK! My wakeup call was being told that my blood pressure was spiking due to being obese. My world came crashing down around me at the thought of being so unhealthy. For the first time in a long time my eyes had been opened to my current state and I was no longer in denial in regard to my weight. I didn't want to look good for having four children as I'd been told. I just wanted to look good because I put in work! After I was diagnosed with high blood pressure I began to take my health seriously. I decided that I had to really look at factors such as age, health, short-term goals, and long-term goals. I didn't want to be obese and uncomfortable any longer. I didn't want to be on medication for controlled high blood pressure.

I decided to put my thoughts to action by joining a local gym. It was trial and error for me as I chose what workout routines and eating habits worked for me. The information on was endless and left me with a lot of options! The motivation that I found on and weight watchers really kept me focused! I was self-motivated to accomplish my goals because I made short and long term goals. I was hooked after the first 30 days because the myth that I'd created in regard to not having the ability to lose weight was broken. Having knowledge is a powerful source and can empower an individual to achieve dreams that they never knew were possible. This was the case with me. Once I found out that I could accomplish my goals by educating myself with the various resources, I was on fire to break records for myself.

Having Knowledge Is A Powerful Source And Can Empower An Individual To Achieve Dreams That They Never Knew Were Possible
+ Click To Enlarge.
Having Knowledge Is A Powerful Source And Can Empower An Individual To Achieve Dreams That They Never Knew Were Possible.

How I Did It

I was tired all of the time and I lacked energy. I didn't want my children to continue to be the crutch I relied on for being overweight. I felt that I needed to take on the challenge of being healthy for me initially and then for my friends and family. I wanted to be an example and an inspiration. Self-awareness was the first step and action was the second for me. I decided to do things I'd feared for a long time ... i.e. buying a scale for accountability, shopping for smaller sized clothes as motivation, searching the internet for individuals with physiques similar to mine while I was obese and comparing them to their "after" shots.

Self-Awareness Was The First Step And Action Was The Second For Me
+ Click To Enlarge.
Self-Awareness Was The First Step And Action Was The Second For Me.

I initially researched articles on nutrition and proper eating, workout routines, and effective cardio routines. I studied the different methods of weight loss which brought me to determining if I wanted to simply get smaller of if I wanted to transform my physique. I went for the latter and immediately cut out soda as a sign to myself of dedication. I began performing cardio three times per week. I shot for 20 minutes initially on the elliptical as it was easier on the knees. If I could only complete 15 minutes, my goal was to complete 17 the next day. I used this philosophy for everything that I did and I still do to this day. I push myself all the time using wisdom and safety. I made a 30-day commitment to eat better, exercise three times weekly, and cut back on sugar. I'd lost 34 pounds three months later and I was hooked! I then incorporated weight training into my program three times weekly alternating between upper/lower body workouts. I was self-motivated initially because although I was supported, I realized that without the knowledge others in my circle had no idea how to really support or motivate me forward. This fueled my desire to get into shape so that I could serve as a visual tool for others to do the same. I made my health my first priority and my overall appearance a close second.

I began looking at, weight watchers, and utilizing Oxygen to search for ladies that had physiques similar to mine. Visualization is a powerful motivational tool. I used it to stay on task. It took me approximately 8 months to lose 78 pounds. (Total lost is 97 since my original transformation) I accomplished this through educating myself. contributed a lot to my success. I even took this a step further and decided to become a personal trainer. I competed in my first figure competition this year and I'm currently prepping for a half marathon. I also run 5k's and 10Ks. I have changed physically, mentally, and emotionally. Since that time I'm extremely focused on teaching others what I know by example and education. I had the opportunity to have my success story printed in the October issue of Off The Couch! I never thought my journey would afford me the opportunity to be in a magazine or inspire others. My dream is to continue to achieve other fitness goals and motivate my family and friends to live a healthy lifestyle.

I Competed In My First Figure Competition This Year And I'm Currently Prepping For A Half Marathon
+ Click To Enlarge.
I Competed In My First Figure Competition This Year
And I'm Currently Prepping For A Half Marathon.



Mid-Morning, Mid-Afternoon, Evening:

With Lunch:





Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:


I perform cardio 4-5 days a week for 30 minutes. I use a mixture of HIIT training as well as low intensity cardio. I use the stairmill, stepmill, treadmill, elliptical, run bleachers, perform track work, kickbox, and jump rope. I perform cardio either in the morning or in the evening. I perform strength training during midday. I have a set workout routine for weight training that I change every 4-6 weeks depending on my goals. My training also changes during competition season as well as my diet. My weight training consists of isolating and working specific body parts on specific days. I train 5 times weekly.

Superset - Two exercises are performed consecutively without any rest.
Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.

Day 1: Back/Biceps/Cardio




  • Cable Curls: 3 sets of 15 reps
  • Seated Wrist Curls: 3 sets of 15 reps
  • Cardio: 30 minutes

Day 2: Chest/Triceps/Abs/Cardio



  • Tricep Rope Pushdowns: 4 sets of 12 reps
  • Dips: 3 sets of 12-15 reps
  • Skull Crushers: 4 sets of 12 reps
  • Reverse Crunches: 3 sets of 20 reps
  • Hanging Knee Raises: 3 sets of 20 reps
  • Russian Twists with Medicine Ball on Stability Ball: 3 sets of 20 reps
  • Cardio: 30 minutes

Day 3: Legs/Cardio


  • Cable Kickbacks: 3 sets of 15 reps
  • Seated Hamstring Curls: 3 sets of 20 reps
  • Lying Leg Curls: 3 sets of 20 reps

Day 4: Shoulders/Calves/Abs/Cardio

  • Seated Side Laterals: 4 sets of 12 reps
  • Upright Cable Rows: 3 sets of 10 reps
  • Dumbbell Front Raises: 3 sets of 12 reps
  • Overhead Military Presses: 3 sets of 12 reps
  • Standing Calf Raises: 4 sets of 20 reps
  • Seated Calf Raises: 4 sets of 20 reps
  • Donkey Calf Raises: 3 sets of 20 reps
  • Hanging Knee Raises: 3 sets of 20 reps
  • Legs Lifts off Bench: 3 sets of 20 reps
  • Reverse Crunches: 3 sets of 20 reps
  • Cardio: 30 minutes

Day 5: Rest

Day 6: Full Body/Abs/Cardio

On Saturdays I perform 2 exercises per major body part to failure plus 3 abdominal exercises:

  • Hanging Knee Raises: 1 set to failure
  • Cable Rope Crunches: 1 set to failure
  • Reverse Crunches: 1 set to failure

Day 7: Rest

Suggestions for Others

Educate yourself and empower yourself! You can achieve anything you are willing to believe in and put action to. Plan and prepare yourself for success. Have a backup plan for failure to regain focus through positive reinforcement instead of feeling defeated. Find out what motivates you and build on that motivation. Never sell yourself short! Remove roadblocks. If you know that cookies are a weakness, don't buy them and store them in your house. Don't sabotage your success. Remember that treating yourself doesn't always have to be with food. You can buy yourself a nice outfit or enjoy a movie or some other event. I have to have variety in everything that I do. This equates to changing up the routine every 4-6 weeks (which is how long it takes for the body to get used to a specific routine), changing days of cheat meals as well as if it's a lunch, breakfast or dinner cheat. Last, aim high and choose to accomplish something that you've never dreamed of. You'd be amazed at how far aiming high will take you!

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