Balancing: Health, Fitness & Lifestyle

Author JEREMY WILLIAMS

3 SETS TO SUCCESS

Superhuman Physique Transformation System

By Jeremy Williams

Nutrition and Training Program

The book on Getting in Shape

Titrate To Effect Fitness

Your Guide to Getting Back on Point

Hollywood Corn Diet ;)

NW Fit Club - Get Fit with Jeremy Williams

The Williams Program - Facilitated Metabolic Adaptation - Facilitated Fitness Adaptation - Facilitated Physique Adaptation - Metabolic Optimization - Rapid Fitness Transformation - Rapid Fitness Transformation Principles - Rapid Fitness Transformation Guidelines - Rapid Fitness Transformation Secrets - Rapid Fitness Transformation Plan - Rapid Fitness Transformation Tricks - Physique Transformation - Fitness Fine Tuning - Superhuman -Survival of the Fittest -Metabolic Medic -  Back on Pointe - Living the Dream - Staying on Point - Living the Fit life - Alpha Male - Alpha Female - Creating a Superhuman -  Off the Grid Fitness - NW Fit Life

Contents

1. Introduction / Overview
2. How to use this this program to maximize your results
3. Quick Start Guidelines
4. Getting Started

1. Goals
2. Assessment / Evaluation
3. Program Plan

1. Diet
2. Training

5. Tools Needed
6. Success Principles / Habits / Tips / Tricks
7. Reassess / Reevaluate / Make appropriate changes
8. Stay on Track
9. Ergogenic Aids
10. Recipes
11. Personal Success Journals

1. Assessment Journal
2. Diet Journal
3. Workout Journal
4. G.I.D.T Journal

12. Notes
13. Keeping it Light - Humor / Entertainment
14. Closing
15. Additional resources
16. About Author Jeremy Williams
17. Images
18. Bibliography / References
19. Index

Introduction / Overview

Congratulations! You have obviously made a decision to either: get in shape, get back in shape, or in some capacity, improve upon your current level of health and fitness. I am honored, and take great pride in helping you succeed on this journey.  

I am going to share with you a variety success principles that have been used to influence dramatic changes in the physical fitness level of both men and woman.  These principles have been used by successful professional athletes, advanced coaches, trainers & experienced nutrition consultants.

The info that I will be sharing with you to help you along your path is the result of over 30 years of my personal research, experiences,  education, mentoring, coaching, applications, trials and errors, in a wide variety of experiences in Health, fitness, medicine and public servic.  My obsessive studying of bodybuilding began very early in life. My quest in bodybuilding began at 8 years old. I wanted a weight set or a skateboard for my 8th birthday. I received the weight set for my 8th, membership to a gym on my 11th, began competing in bodybuilding competitions at the unheard of age of 12,  and the rest is history.  It has been over thirty years since I received that first weight set and I am excited to share the lessons I have learned from the experts that mentored, instructed, coached and shared with me. I have taken what feel to be some of the most effective lessons used to influence dramatic advances one's fitness level, and constructed a series of valuable guidelines I am going to share with you. These are the guidelines that I use

when I personally clients in their goals of losing fat, building muscle, increasing their physical performance level. These guidelines have been used by men and woman from a wide range of age groups. I have used these guidelines to successfully coach clients with a variety of goals including but not limited to:

• Improved  Health & Fitness
• Decrease bodyfat
• Increase muscle mass
• Endurance athletes
• MMA Fighters
• Functional Fitness Athletes
• Professional & Ameteur, bodybuilding, figure, fitness, bikiini, physique, classic physique competitors

Over the years just like you I’m sure, I have tested a variety of different Nutrition and exercise programs based upon varying theories. I have also tried a variety of these different philosophies on various clients. I have discussed the pros and cons of the application different theories among my coaching peers. These experiences combined with the formal education, training and experiences have led me to the principles I currently promote.

As my interests, experiences and responsibilities  have changed with age over the years so has the valuation on different factors of health and fitness.  This is reflected in my currently promoted guidelines.  I definitely place a different value on my health  than i did as a younger competitive bodybuilder. As a young competitive bodybuilder I definitely cared more about the physical appearance of my physique than  and indirectly concerned with my internal health and fitness as it pertained to how i looked. Now, years later with the current state of life I place more value on health, vitality, longevity, energy, convenience and balancing life.

I promote the goal of frequently eating a large variety of healthy foods providing a wide range of proteins, carbohydrates, fats, vitamins, minerals, micronutrients, and trace elements. My goal is to provide the nutrients necessary to allow organs, glands, hormones and in turn the overall metabolic rate to function at its full current potential. My program is not about starving or depriving the body and resulting in organ function set backs and decreased metabolic rates. My goal is to provide more food and nutrients, systematically in an organized fashion.

NW Fit Club

Williams Program

“Hollywood Corn Diet”

The Book on Getting In Shape

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

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.

Williams Basic Food Tier Guidelines

Food Source Examples - What to eat - How much to eat

Strive to eat a large variety of vegetables throughout the day, with as many meals as possible.

Strive to eat Tier 1 Protein and Carbohydrate sources in each meal for quickest results.

Williams Program Basic Weight Training Guidelines

1. Train each body part once a week to with intensity (to failure).
2. 3-6 sets per body part
3. 1-3 sets per exercise
4. 1-6 exercises per bodypart
5. Train each set to failure
6. Train with good form
7. Do not do movements that hurt do to a pre-existing injury

Bodypart workout template example

Warm up set  20-40 reps

Exercise # 1

1-2 sets

12-20 reps

Exercise # 2

1-2 sets

8-12 reps

Exercise # 3

1-2 sets

3-8 reps                                                        

Week one

Mon         (Quads & Calves)

Squats                        

Standing calf raises

Tue         (Chest & Abs)

Bench press

Wed         (Back)

Bent over rows

Thu         (Hamstrings & Calves)

Straight leg deadlifts

Standing calf raises

Fri        (Shoulders (Delts & Traps)

Side lateral raises

Front lateral raises

Rear lateral raises

Shrugs

Sat         (Biceps & Forearms)

Curls

Wrist curls

Reverse grip wrist curls

Sun         (Triceps)

Overhead tricep extensions

Mon         (Quads & Calves)

Quads

Note - Warm up sets = light, controlled, good form, not to failure, and increase in weight from sets one through three and are not to the point of failure.

Warm up set #1 - Squats - Rep range 15 - 20 - Squats Wide stance

Warm up set #2 - Squats - Rep range  8 - 15 - Squats Close stance

Warm up set #3 - Squats - Rep range  1 - 8 - Shoulder width stance

Stretch Legs

Squats - Rep range 1 - 8 -  Shoulder width stance

Squats - Rep range 8 -15 - Wide stance

Squats - Rep range 15 -20  Close stance

Leg extension - Rep range 1 - 8

Leg extension - Rep range 8 -15

Leg extension - Rep range 15 -20

Calves                

Warm up set #1 - Standing calf raises

Warm up set #2 - Standing calf raises

Warm up set #3 -Standing calf raises

Standing calf raises - Rep range 1 - 8 -  Toes straight

Standing calf raises - Rep range 8 -15 - Toes in

Standing calf raises - Rep range 15 -20 -Toes out

Working Set #1 - Rep range 1 - 8 - Seated calf raises -  Toes straight

Working Set #2 - Rep range 1 - 8 - Seated calf raises -  Toes straight

Working Set #3 - Rep range 8 -15 - Seated calf raises - Toes out

Working Set #4 - Rep range 15 -20 - Seated calf raises -Toes in

Stretch calves

Tue         (Chest & Abs)

Chest

Note - Warm up sets = light, controlled, good form, not to failure, and increase in weight from sets one through three.

Warm up set #1 - Bench Press - Rep range 15 - 20 - Close grip

Warm up set #2 - Bench Press - Rep range  8 - 15 - Wide grip

Warm up set #3 - Bench Press - Rep range  1 - 8 - Shoulder or mid  grip

Working Set #1 - Bench Press -Rep range 1 - 8

Working Set #3 - Bench Press - Rep range 8 -15

Working Set #4 - Bench Press - Rep range 15 -20

Working Set #1 - incline Bench Press -Rep range 1 - 8

Working Set #3 - Incline Bench Press - Rep range 8 -15

Working Set #4 - Incline Bench Press - Rep range 15 -20

Working Set #1 - Decline Bench Press -Rep range 1 - 8

Working Set #3 - Decline Bench Press - Rep range 8 -15

Working Set #4 - Decline Bench Press - Rep range 15 -20

Stretch chest, shoulders, and triceps

Abs

Superset the following 3 exercises with no rest inbetween

Crunches                 25 reps

Leg lifts                25 reps

Side crunches                25 reps each side

Rest one minute and repeat for 2nd superset

Rest one minute and repeat for 3rd superset

Wed         (Back)

Note - Warm up sets = light, controlled, good form, not to failure, and increase in weight from sets one through three.

Warm up set #1 - Deadlift - Rep range 15 - 20

Warm up set #2 - Deadlift - Rep range  8 - 15

Warm up set #3 - Deadlift- Rep range  1 - 8

Working Set #1 - Deadlift -Rep range 1 - 8 Close reverse  grip

Working Set #3 - Deadlift - Rep range 8 -15 Shoulder grip

Working Set #4 - Deadlift - Rep range 15 -20 Wide grip

Warm up set #1 - Bent over rows - Rep range 15 - 20 - Wide grip

Warm up set #2 - Bent over rows - Rep range  8 - 15 - Shoulder grip

Warm up set #3 - Bent over rows - Rep range  1 - 8 - Close reverse  grip

Working Set #1 - Bent over rows -Rep range 1 - 8 Close reverse  grip

Working Set #3 - Bent over rows - Rep range 8 -15 Shoulder grip

Working Set #4 - Bent over rows - Rep range 15 -20 Wide grip

Working Set #1 - Pull downs -Rep range 1 - 8 Close reverse  grip

Working Set #3 - Pull downs - Rep range 8 -15 Shoulder grip

Working Set #4 - Pull downs - Rep range 15 -20 Wide grip

Thu         (Hamstrings & Calves)

Note - Warm up sets = light, controlled, good form, not to failure, and increase in weight from sets one through three.

Warm up set #1 - Straight leg deadlifts - Rep range 15 - 20

Warm up set #2 - Straight leg deadlifts - Rep range  8 - 15

Warm up set #3 - Straight leg deadlifts- Rep range  1 - 8

Working Set #1 - Straight leg deadlifts -Rep range 1 - 8

Working Set #3 - Straight leg deadlifts- Rep range 8 -15

Working Set #4 - Straight leg deadlifts- Rep range 15 -20

Working Set #1 - Lying leg curl -Rep range 1 - 8

Working Set #3 - Lying leg curl - Rep range 8 -15

Working Set #4 - Lying leg curl- Rep range 15 -20

Calves         

Warm up set #1 - Standing calf raises

Warm up set #2 - Standing calf raises

Warm up set #3 -Standing calf raises

Working Set #1 - Rep range 1 - 8 - Standing calf raises -  Toes straight

Working Set #2 - Rep range 1 - 8 - Standing calf raises -  Toes straight

Working Set #3 - Rep range 8 -15 - Standing calf raises - Toes out

Working Set #4 - Rep range 15 -20 - Standing calf raises -Toes in

Working Set #1 - Rep range 1 - 8 - Seated calf raises -  Toes straight

Working Set #2 - Rep range 1 - 8 - Seated calf raises -  Toes straight

Working Set #3 - Rep range 8 -15 - Seated calf raises - Toes out

Working Set #4 - Rep range 15 -20 - Seated calf raises -Toes in

Standing calf raises

Fri        (Shoulders (Delts & Traps)

Giant warm up set to include internal & external rotation, front lateral  raises, side lateral raises, rear lateral raises

Warm up set #1 - Shoulder Press - Rep range 15 - 20

Warm up set #2 - Shoulder Press - Rep range  8 - 15  

Warm up set #3 - Shoulder Press - Rep range  1 - 8

Working Set #1 - Shoulder Press -Rep range 1 - 8

Working Set #2 - Shoulder Press - Rep range 8 -15

Working Set #3 - Shoulder Press - Rep range 15 -20

Working Set #1 - Front lateral raises -Rep range 4 - 10

Working Set #2 - Front lateral raises- Rep range 11 -20

Working Set #1 - Side lateral raises - Rep range 4 - 10

Working Set #2 - Side lateral raises - Rep range 1 -20

Working Set #1 - Rear lateral raises-Rep range 4 - 10

Working Set #2 - Rear lateral raises- Rep range 11 -20

Working Set #1 - Dumbbell Shrugs - Rep range 15 - 20

Working Set #2 - Dumbbell Shrugs - Rep range 8 - 15

Working Set #3 - Dumbbell Shrugs - Rep range 1 - 8

Sat         (Biceps & Forearms)

Note - Warm up sets = light, controlled, good form, not to failure, and increase in weight from sets one through three.

Warm up set #1 - Barbell Curls - Rep range 15 - 20

Warm up set #2 - Barbell Curls - Rep range  8 - 15  

Warm up set #3 - Barbell Curls - Rep range  1 - 8

Working Set #1 - Barbell Curls - Rep range 1 - 8

Working Set #2 - Barbell Curls - Rep range 8 -15

Working Set #3 - Barbell Curls - Rep range 15 -20

(Forearms)

Working Set #1 - Wrist curls - Rep range 15 - 20

Working Set #2 - Wrist curls - Rep range 8 - 15

Working Set #3 - Wrist curls - Rep range 1 - 8

Working Set #1 - Reverse Wrist curls - Rep range 15 - 20

Working Set #2 - Reverse Wrist curls - Rep range 8 - 15

Working Set #3 - Reverse Wrist curls - Rep range 1 - 8

Sun         (Triceps)

Note - Warm up sets = light, controlled, good form, not to failure, and increase in weight from sets one through three.

Warm up set #1 - Overhead tricep extensions - Rep range 15 - 20

Warm up set #2 - Overhead tricep extensions - Rep range  8 - 15  

Warm up set #3 - Overhead tricep extensions - Rep range  1 - 8

Working Set #1 - Overhead tricep extensions - Rep range 1 - 8

Working Set #2 - Overhead tricep extensions - Rep range 8 -15

Working Set #3 - Overhead tricep extensions - Rep range 15 -20

Examples of weekly body part groupings

7 days/week program option

Day 1 Quads, Calves

Day 2 Chest

Day 3 Back

Day 4 Hams, Calves

Day 5 Shoulders

Day 6 Biceps

Day 7 triceps

6 days/week program option

1 Day off per week. You may adjust where your “Off day falls depending on your preference

Day 1 Legs (quads, hamstrings, calves)

Day 2 Chest

Day 3 Back

Day 4 Shoulders (deltoid, trapezius)

Day 5 Biceps

Day 6 Triceps

5 days/week program option

2 Days off per week. You may adjust where your “Off days fall depending on your preference

Day 1 Legs (quads, hamstrings, calves

Day 2 Chest

Day 3 Back

Day 4 Shoulders (deltoid, trapezius)

Day 5 Biceps, Triceps

4 days/week program option

3 Days off per week. You may adjust where your “Off days fall depending on your preference

Day 1 Legs (quads, hamstrings, calves

Day 2 Chest, Triceps

Day 3 Back, Biceps

Day 4 Shoulders  (deltoid, trapezius)

4 days/week program option

3 Days off per week. You may adjust where your “Off days fall depending on your preference

Day 1 Legs (quads, hamstrings, calves

Day 2 Chest, Shoulders (deltoid, trapezius)

Day 3 Back

Day 4 Biceps, Triceps

4 days/week program option

3 Days off per week. You may adjust where your “Off days fall depending on your preference

Day 1 Legs (quads, hamstrings, calves)

Day 2 Chest

Day 3 Back, Biceps

Day 4 Triceps, Shoulders (deltoid, trapezius)

3 days/week program option

4Days off per week. You may adjust where your “Off days fall depending on your preference

Day 1 Legs (quads, hamstrings, calves)

Day 2 Chest, Triceps, Shoulders (deltoid, trapezius)

Day 3 Back, Biceps

The Following is an example of an Elite daily meal plan following the Guidelines of the “Hollywood C.O.R.N” Diet. Keep in mind the portion sizes listed below are an example of the quantities for a male such as myself. You may cut the portions back if you are a female. Depending on what your daily intake is when you start it will likely be hard to get in the quantity of food listed below. If that is the case, start out with smaller meals and be sure to get in protein, carbs, and veggies. Balance is the key.

Example below is my new personal Meal Plan Goal, Following the  “Hollywood C.O.R.N” Diet Guidelines:

Large glass water with fresh lemon or lime

 Thermo Alert by Altered Image Supplements

 Stamina Elite by Altered Image Supplements

Cardio

6am

Protein shake

50 grams of low carb protein powder S.O.F Series Protein Blend powder from Altered Image Supplements

1/2 cup oats

1/2 cup fresh or frozen fruit

1 serving Greek yogurt

1 cup tea with fresh cut lemon and 1 tbls Apple cider vinegar 1 tbsp coconut oil, aloe vera gel

9am

4-6 whole eggs or 8-12 whites (onion, garlic, peppers, mushrooms) and any other fresh herbs are a bonus

Oatmeal  (1/2 cup when measured dry) add cinnamon, and 1 tbsp almond butter

1/2 grapefruit

Noon

6-8oz meat

6oz sweet potato/yam with cinnamon or Apple pie spice or any other spice you may like

1 cup veggies or large salad with Apple cider vinegar/olive oil

6-8oz meat

1/2 cup beans (examples; pinto, kidney, red ,black)

Large salad with Apple cider vinegar and olive oil

1/2 avocado or hand full of almonds

Pre workout meal

6-8oz meat

1/2 cup beans (examples; pinto, kidney, red ,black)

1/2 cup veggies

1 piece fruit

Post weight training workout

6-8 oz meat

6 oz potato (examples; white, reds, yellow/gold)

1/2 cup veggies or Large salad with assorted veggies and

1 serving cheese

6-8 oz meat

1/2 cup beans (examples; pinto, kidney, red ,black)

1 cup veggies or Large salad with Apple cider vinegar and olive oil

Training Journal

Diet Journal

Grateful / Thankful

Intentions (What kind of person do i intend  to be? What traits, qualities and emotions do I intend experience)

Dreams / Goals

Tasks / Todo’s 

Keeping it Light - Humor / Entertainment

“You might be a meat head”

You have to admire and respect the extreme desire dedication & determination that individuals of our sport posses. To the rest of the public your level of commitment may come across as a bit unusual.

Sometimes you just need to keep it light and laugh at yourself. I myself am an old school recovering “meat head” so I feel I can post the following jokes,  as at one point in my life a lot of these applied to myself or my close friends. The following comments are meant in good humor and in no way meant to offend anyone. My kids and their friends have come up with many of these having been surrounded by silly “meat heads most of their life.”

Feel free add any “You might be a meat” jokes in the comment section below, just don’t be offensive.

http://wastatebodybuilding.com/humor

1. If you open your fridge and you got prepped meals in zip lock baggies… you might be a meat head
2. If you are extremely proud of the pics you post on Facebook or Instagram of your prepped meals in neatly stacked tupperware or zip lock baggies… you might be a meat head
3. If there are no condiments in your fridge door, normal people have items in the door such as BBQ sauce, teriyaki sauce, dressings… you might be a meat head
4.  If you open your fridge/freezer and it that contains less than 5 items but in large quantities… you might be a meat head
5. If you bring your own food to a restaurant… you might be a meat head
6. If you order food at a restaurant and ask your server 50 questions about how your food is prepped and whats in it… you might be a meat head
7. if you make up random excuses not to go to: parties, bbq’s or family gatheringst because you do not  want to subject yourself to the food these “pigs” are eating… uhhhhh your definitely a meat head
8. if you wear posing trunks under an everyday outfit… you might be a meat head
9. if you put a coat of competition tan on just to go to an event… you might be a meat head
10. if you own a tank top that does not cover your nipples… you might be a meat head
11. If you’ve quit your job because you can’t get your meals in, and they expect you to “work”… you might be a meat head
12. If it angers you at the gym when someone tries to talk to you when you were “in the zone”… you might be a meat head
13. If you’ve ever found a 2 week old rotten protein shaker in your car… you might be a meat head
14. If the intro of the majority of your conversations start with your weight and competition goals… you might be a meat head
15. If you’ve ever bragged about the fact that you can’t bend over to tie your shoes… you might be a meat head
16. If the sound of people eating popcorn in a movie theater irritates you, because you can not have any… you might be a meat head
17. If this list offends you in any way… you might be a meat head
18. If when, you got company over and you cook for for yourself, and no body else… you might be a meat head
19. If you show up and someone’s house and the first thing you ask is “can i use your microwave?”… you might be a meat head
20. If your profile pics consists of you in a posing suit… you might be a meat head
21. If your “business” card has a pic of you in a: posing suit, bikini, or your shirt is off… you might be a meat head
22. If it makes you mad when a stranger asks if you work out… you might be a meat head
23. If there are half naked pictures of you or someone else on your fridge or pantry door… you might be a meat head
24. If the highlight of your day consists of “getting your meals in”… you might be a meat head
25. If you obsess over peanut butter… you might be a meat head
26. If you’ve ever stood in the candy or cookie aisle in sheer amazement… you might be a meat head
27. If you get excited about MEEEEEEAAAAAAT… you might be a meat head
28. If you can quote lines from the movie “pumping iron”… you might be a meat head
29. If you’ve ever been late to anything because you had to “prep” your meals… you might be a meat head
30. If chewing gum has ever been the highlight of your daily diet… you might be a meat head
31. If you wear a lifting belt in the grocery store… you might be a meat head
32. If you have ever worn a fanny pack to the gym… you might be a meat head
33. If you still own baggies (the pants)… you might be a meat head head
34. If your a dude and wear spandex pants… you might be a meat head
35. If you carry a gallon of water with you everywhere… you might be a meat head
36. If you can not leave your house for 3 hours without binging a cooler packed with enough food to feed a family of 4 … you might be a meat head

About Author Jeremy Williams

Jeremy Williams is a Fitness Expert, Author, Publisher, Promoter, Educator, Public Speaker, Researcher / Developer, in the field of nutrition, Supplementation,  training, and competition preparation for physique type contests as well as a variety of other athletic specialties. He has also worked as a medical professional in a variety of capacities.  Jeremy shares unique perceptions based on knowledge and experience he has gained from a variety of platforms. His passion for bodybuilding at the age of 8 led him to begin as a dedicated  competitive bodybuilder by the time he was 12. Over the years he studied the success traits and principles of those who have mastered the ability to take control of their physique. Jeremy has assumed many roles in the realm of bodybuilding, from a competitor, to coach, judge, and promoter of the N.P.C WA State bodybuilding, Figure, Physique, Championship. Following high school this passion for fitness led him toward the study of nutrition.  Jeremy’s compassion and desire to truly help others, directed him toward becoming an EMT and Firefighter. It was here in the world of emergency medicine, a new passion developed. Jeremy became a Paramedic and then onto an Anesthesia Technician at the University of Washington Medical Center, Followed by Seattle Children's Hospital.

“I have had the unique privilege to be a part of many people's: best, worst and unfortunately last day on earth. I have had the opportunity to work on a medical team of some of the most brilliant medical professionals conducting a vast amount of medical research and development at a large prestigious medical center.  This has given me a very unique filter that I now am able to look through and provide something very unique.  My passion now lies in sharing with others how to prolong the ” quantity of quality life” through effectively managing your own health and fitness with intelligent lifestyle choices that impact all of us in varying degrees. I believe that most people have a good idea of what they should be doing but they just are not doing it. The true key and “secrete to success” is balance and constancy of the basics that most people truly already know. I provide information to back up what you already know, until you have enough leverage within yourself, to just do it. Believe in yourself, strive for consistency with balance and don’t get discouraged to the point of quitting. From my experience, statistically speaking, many are likely to have a bad day and fall off course. It happens to the most everyone. Champions recognize it and pull themselves back on course and don’t quite! Learn from your downfalls as this is where you gain true wisdom and strength.”                Jeremy Williams

Community Service / Volunteer

• King County Fire Dist #44, Volunteer firefighter since 1999.

• Weekly Teacher Assistant elementary/preschool volunteer since 2001 -  Crestwood Elementary
• Kent Parks, Crestwood Elementary Track Coach- 2008
• Physical Therapy clinic, Covington
• Event Volunteer E.M.T / Medical Team for a variety of Fitness Events throughout the Northwest.
• Volunteer health, wellness & Fitness Coach to a variety of individuals each year.
• Founder of NW Fitness Magazine Community Outreach Program
• Seattle Children's Hospital Global Surgery Outreach
• SDC, Voltage

Certifications / Credentials  obtained / Special training

• PARAMEDIC. NREMTP. National Registry Emergency Medical Technicians. (N.R.E.M.T)
• Emergency Medical Technician. EMT-B National Registry Emergency Medical Technicians. (N.R.E.M.T)
• Certified Anesthesia Technician. American Society of Anesthesia Technologists & Technicians (A.S.A.T.T).
• Medical Assistant Phlebotomist Certification, Washington State Department of Health
• Health Care Assistant Certification, Washington State Department of Health
• University of Washington Medical Center C.P.R instructor
• University of Washington Distinguished Staff Award Nominee
• University of  Washington Medical Center Surgical Specialties Certificate of  Recognition
• Advanced Cardiac Life Support (ACLS). American Heart Association
• American Heart Association (AHA) Healthcare Provider CPR/BLS.
• First Aid & CPR, Basic Life Support  (BLS) INSTRUCTOR. American Heart Association
• Pediatric Advanced Life Support (PALS).
• Prehospital Trauma Life Support (PHTLS).
• Geriatric Certification (GEMS).
• 12 Lead Electrocardiogram (ECG) Interpretation course completion certification 
• Malignant Hyperthermia in the Operating Room, Childrens Hospital
• Intraoperative blood salvage   /  Autologous Blood transfusion (Cell Saver)  Children's Hospital
• Hazardous Materials  Awareness Certification.
• Hazardous Materials Operations
• Emergency Vehicle Accident Prevention Program, (EVAP) Fire Dist 44
• HIPAA Training Certification
• National Physique Committee (N.P.C) Judge & Event promoter.
• Firefighter Basic, Fire District 44, Volunteer recruit fire academy
• CAC Fitness Trainer/Nutrition Consultant
• Health & Fitness Expert Ambassador Western Governors University (W.G.U)  
• Athlete Card - National Physique Committee (N.P.C)
• Judge Card - National Physique Committee (N.P.C)
• Event Promoter Card - National Physique Committee (N.P.C)
• Hunter Education Training Certificate, State of WA Dept of Game.
• Boater Education Card, WA State
• Costco Forklift / Pallet Jack Certified
• Ordained Minister, Universal Life Church Ministries

Awards / Recognition / Titles

• Bodybuilding Competitor Since 1990.
• Competed in over 75 bodybuilding Competitions Starting in 1990 at age 12
• N.P.C WA Ironman lt-Heavy & Overall Champion
• Evergreen State Heavyweight Champion
• ABA Drug Free Free World Championship, Teen Champion
• NPC Teen National Runner-up
• NW N.P.C Junior Champion
• Best Poser Awards
• Thorbeck Fitness Center, SW Washington Fair N.P.C, Special Appreciation Award
• Contest prep coach to professional & amateur athletes in a variety of sports, including but not limited to: Bodybuilding, Figure, Fitness, Bikini, Physique, Classic  Physique, MMA, Functional Fitness, Weightlifting, Powerlifting, Tri-Athletes, Strongman, Basketball, Football, Baseball, Track & Field, Dance & General Health, fItness & Vitality
• Jeremy Williams Texas Europa Hardbody Model Runner up
• Vision Quest Deadlift Champion/Weight Class
• Star Power Adult Production National Dance Champions
• Employee of the Month, Costco
• NREMT EMS Service appreciation award
• Fire Dist #44 Service appreciation award
• Seattle Children's Hospital “E-Complement Recipient”

Community Events - Public Relations - Appearances

• Conducts Seminars /  workshops on Bodybuilding, fitness, figure, bikini, physique, classic physique contest prep.
• Conducts various seminars on general health & fitness.
• Performed fitness niche Standup Comedy act on four occasions. Spanning from a major event seating over 2,000 spectators to a black tie private party.
• Two time Master of ceremonies (M.C) for Mixxed Martial Arts Fights
• Two time Master of ceremonies (M.C) for the N.P.C WA State Open
• M.C Auctioneer for a charity auction benefiting youth dance activities
• Invited to be the Fitness Expert onsite for a series of promotions with W.G.U benefiting B.E.C.U employees
• Invited by photographer April Greer to speak in a seminar/workshop on behalf of NW Fitness Magazine to a group of aspiring fitness models.
• Invited on multiple occasions by IFBB Fitness professional and American Gladiator Tanji Johnson to speak at a variety of seminars, workshops and rehearsals.
• Years of multiple dance and acting parts on stage with the Auburn Dance Academy and Surge Dance Center.
• Taught multiple CPR & BLS classes to both healthcare providers and lay rescuers. A few locations include: Mountain View Fire Dept Dist #44, University of Washington Medical Center operating room staff, Costco wholesale, Contemporary Home Services, Auburn Dance Academy, Turning Point.
• Invited to a business Fair by KW High School Students to help teach networking and business skills.

Publicity - Media - Advertising - Modeling - Sponsorships - Endorsements

• NW Fitness Magazine
• Flex Magazine
• Ironman Magazine
• Muscular Development
• Seattle Times
• Auburn Reporter
• Extreme Sports Report
• KW Report
• American Muscle Television Program
• Centralia News
• Multiple Web Sites / Blogs / Forums
• Multiple Flyers / Posters / Promotional media / promoting fitness events, products & services
• Willies Tri-Pro
• Central WA University Nursing Student project on Fitness
• Altered Image Supplements
• Created NW Fitness Magazines “Best In the NW” Recognition of Excellence Award
• Seattle Children's Hospital GI Lab Monthly publication “The Poop Scoop” Feb 2017 / Vol 19

Committee / Memberships - (Past and or present)

• Anesthesia Support Representative on Seattle Children's Hospital Quality and Safety Committee
• National Physique Committee (competitor - Judge - Promoter)
• ASATT American Society of Anesthesia Technicians & Technologists

Hobbies / Interests / Activities

Watersports, Snowsports, Hiking, Hunting, Fishing, Outdoor sports/activities, survival skills, guitar, gardening, dance, public service, new adventures, stepping out of my comfort zone and experiencing as much as I can, while contributing the a greater good.

Jeremy Williams is available for seminars, demonstrations, & workshops.

• info@williamsproductions.com                

• jwilliams@nwfitnessmag.com
• www.williamsproductions.com                
• www.WaStateFitnessExpo.com
• www.JeremyWilliamsBodybuilding.com
• www.WaStateBodybuilding.com
• www.NWFitnessMag.com