“Getting Back On Point”

The 8 week Transformation Challenge

Message two

A major component relating to the  probability of your success, is your level of desire. How much are you willing to do, go through, or put up with, before you quit.

After years of promoting events, & coaching many athletes such as bodybuilders I have witnessed a common trait among those who succeed and make it to a competition stage and those who quit before the competition. Desire

One’s level of desire is a major factor.  In my estimation from personal experiences as a coach and event promoter, I would say that half of the people that intend to compete drop out long before the contest.

The thing that I have noticed when coaching is the way in which the successful people describe their goal during my assessment evaluation. I can almost predict who will quit and who will make it to the stage months before we get there.

These “Champions” have a very clear picture of their goals and strong emotional connections to them.

You may not be intending to compete in a contest.  You still can learn how to motivate yourself to achieve your fitness goals by developing a strong inner desire like successfull bodybuilders and fitness competitors.


What is your goal? Take a moment to think about your fitness goals. Write them down and review them daily. What do you want to look like? How do you want to feel? What do you want to be able to do? What are the timelines of your goals ? What are your daily, weekly, monthly, yearly, 5 yr & lifetime fitness goals? How do you intend to live the rest of your life?

Brainstorm your goals and write them down.

Thinking about how achieving your fitness goals will positively impact other areas, experiences and people in your life will help you create the leverage you will need to create the desire, dedication and determination you will need.

Additionally thinking about the negative impact on your life if you do not improve your fitness level. How will this negatively affect the life of yourself and those around you?

Creating leverage

“understanding, your why”

The pursuit and achievement of your goals will have a positive effect on a many areas of your life. Think about and write down how the rest of your life will be positively impacted by the pursuit and achievement of your fitness goals.

A few brainstorming ideas below to get you thinking about various areas of your life. It’s your job to think about and visualize how your fitness level will impact your life…..

Health, longevity, life span, energy, strength, endurance, flexibility, vitality, family, friends, self esteem, confidence, feeling of significance, pride, work life, education, school, mental health, spiritual health, finances, energy, self esteem, relationships, romantic relationship, ability to help others, enjoy life, enhanced life experiences, ability to act, relationship with nature, physical activities, outdoor activities, play, live with passion, spiritual, physical, social, family, financial, vocational, career, business, mental, learning, personal development.

Associating a variety of deep feelings, mental images and stories, to the pursuit of your fitness goals will create great power to draw upon for motivation in your moments of weakness.

When you don’t feel like working out, doing cardio or eating the food you should eat. Think about these associations you have made to create the you the motivation to do the right thing.  

Brainstorm your goals and write them down, and create strong mental images. Dream big, dream often.

Now…… Do it……

Take care,

Your Friend and Fitness coach

Jeremy Williams

The 8 week Transformation Challenge = Day one message one

“Getting Back On Point”

The 8-week Transformation Challenge

Day One. message one.

Here we are. Day one. No more messing around.

Basic Starting components

Now that you have decided to take your fitness to the next level there are a few things to consider and take care of.


As soon as possible I suggest you take some before pics and do some measurements. This will help monitor your progress.  I suggest at least some basics such as:

  1. Pictures
  2. Weight
  3. Tape measurements
  4. Skinfold measurements with a bodyfat caliper

I have had my daughters take my pics and help with my measurements. I will share these at a later date after I have made some progress but I can honestly say I think I am in the worst shape of my life. Maybe you’re in the same place. I am excited for this because if there’s one thing I know it’s how to change a physique.

Meal Prep

You also need to figure out a system for prepping your food. To be successful you need to set yourself up for success by having your meals ready. The people that succeed find a system that works for them asap. In the past, I have used and seen many systems for preparing and packaging food.  Everyone has some sort of family, work or life issues that bring up challenges. Whatever you need to do to be sure you have meals ready as well as some sort of back up.  Here are a few variables that people have used to adapt to their lifestyles.

  • Individual meals packed Tupperware or baggies
  • Prepped meals one day out up to one week out
  • Pre made protein shakes in the fridge
  • Food prepped and stored in large Tupperware in the fridge and each day the meals are made from the large batch and placed into daily meals.
  • Meals prepped placed in the freezer and then one day out placed in the fridge to defrost one day before. This seems to work well for the people that prep 5 or more days worth of food.

I am setting out to prep for about 3 days of food at once. My daughters and I are doing it together so we are having fun with the planning and preparing of meals.

Weight Train

You need to set out to train your entire body once a week with weights. We will add details to this but for now. Figure out how many days a week you can commit to working out and then break the body up so you train the entire body once a week.

I am going to be training in the garage with my daughters and we are doing the following schedule.


You also need to do cardio at least 3 days a week. Strive to do it every day if possible. Try alternating one-day low heart rate the next day high heart rate. 80%(220 minus age times .80)  of max on high days. 60% of max ( 220 minus age times .60)  on low days. Start with 20 min a day.   

We intend to do cardio every day.

So that I can successfully, inspire, motivate, educate and hold you accounted I have a variety of thing I  want you to connect with. So you get messages, emails, social media reminders.

  1. Register as a NW FitClub Member her to be sure you get the emails and are able to read the protected content   http://nwfitbook.com/membership-join/
  2. Like the NW Fit Club Page on Facebook to receive notifications when program info is sent out. https://www.facebook.com/NW-Fit-Club-1460662400659301/
  3. Join the NW Fit Club Facebook Group to receive notifications when program info is sent out https://www.facebook.com/groups/1645018872426734/?fref=ts

Your Goal is to set out to start. Start Now. When you mess up, don’t quit just realize where you went wrong and move on. The hardest part is starting and staying on track in the beginning. I am here for you. I will be sending more details every day. Feel free to ask me questions, and share your problems and successes. This will help me help you and others more effectively. Go the store get the food you need. Prep the food. Package your meals and set yourself up for success. Start working out and doing cardio. Just make each day better than the last.

Start NOW

Start Now!!!!

Williams Sisters pineapple coconut protein smoothie. NW Fit Club

Williams Sisters pineapple coconut protein smoothie. NW Fit Club – “Getting Back On Point” with Jeremy, Erin & Paige Williams – NW Fit Fam –


Quick Start Guide lines

Jeremy Williams Quick Start Guidelines

The Quick Start Guidelines give you enough info and goals to start making some positive changes. Start implementing these guidelines now. As you take in more information and learn more you will adopt new changes and make adjustments where necessary. For now master the basics and implement the Quick Start Guidelines.  Chances are you are not succeeding in all of these 8 basic goals.  It is likely that to initiate some major changes in your physical appearance and performance you do not need to implement a extreme training or complex nutrition program.  Most of the people I have come across that seeking improvement, from the stay at home mom desiring the youthful body of her past to the advanced competitive bodybuilder, have similar habits hindering their success. They fail to consistently succeed at these Basic Guidelines the majority of the time. Study these 8 Quick Start Guidelines and reflect back on your current lifestyle. Think about your average day, not your best day, not your worst day but the way your training and nutrition is the majority of the time. Reflect back and look at your past week as a whole. How consistent were you at succeeding in the guidelines?  Could you do better more often? Yes! Now find a way to do it! Make the decision and start now! Its go time! Get on point

Quick Start Guidelines:

  1. Stop eating and drinking the obvious bad things
  2. Eat within 90 min of waking
  3. Eat every 2 – 3 hour
  4. Do not go to bed starving. (Eat within 90 min of going to bed)
  5. Every meal needs a protein & carbohydrate source. Strive to eat a vegetable with each meal as well.
  6. Drink a Glass of water with every meal, and during exercise.
  7. Do Cardio at least 3 times per week
  8. Weight train at least 3 times per week

In reviewing these guidelines many new questions may come up for you. You may think you need to have the answer to a few more questions per guideline to properly start out on the right foot. If this is the case, you are not giving yourself enough credit. You are smart enough to get started within these 8 parameters. There is so much information out there on nutrition and training that it seems to overwhelm people and they tend to overcomplicate everything. So many people over complicate it to  the point that they never start.  It is very likely that the answer to your question will come later in this program when necessary. I will provide you with information and goals in a systematic orderly fashion strategically designed to build upon the principles and skills that you previously will have learned and mastered. Strive to make each day and week better than the last.