Nia Williams - UKBFF Welsh Junior Bikini Champion 2016

At 15 years old I decided that I wanted to give weight training a go. I found myself a plan on and fell in love with the feeling of weight training after being a typical cardio bunny for 2 years. I bought my first copy of Flex magazine shortly after starting training and was in awe of all the bikini competitors. I remember thinking "I want to do that". I continued to train for another 4 years always dreaming I would one day step on stage but I always doubted myself.

In 2015 I went to see my first bodybuilding show - the UKBFF welsh championships run by Neil Hill. I decided that day this this would be the show I would debut at. I spent the next year preparing for the show and on the 4th of September 2016 I stepped on stage for the first time and won my class. It was by far the best day of my entire life.

A post shared by Nia Williams - UKBFF Bikini (@niawilliams__) on

Diet and Training

During my improvement season I ate a lot more carbs compared to contest prep. My body responds well to fats so I get to eat a lot of peanut butter, which isn't that bad, right? All diets work, whether it's low carb high fat, low fat high carb, it's all about your TDEE. If you're eating less than you burn then you're going to lose weight. I typically train 6 days a week. 6 cardio and 4 weight training. This is specific to me and how my body changes.

On Stage

Growing up I loved to dance, so performing in front of an audience comes reasonably natural to me. After you've prepped for x amount of weeks you turn up on the day and think, what do I have to lose? You've done all the hard work, show day is when you get to show it all off.

The feelings and emotions you go through on show day are like a pick and mix bag. You may be worried at one minute, excited the next, sentimental and then just excited. It's hard to pin point one emotion but what remains consistent is the sense of pride and achievement you feel when you get there. The feeling you get when you walk on the stage, with your tan, glaze, bikini, jewelry and the body you've worked hard for is like nothing else. You can feel the stage lights on you and you know that this is YOUR time. After countless hours in the training room, meal prepping and early nights - it's all worth it. Regardless of placings, you've already won by being there.

So emotional watching this for the first time today. No words can describe the emotions I felt at this point. I think this pretty much sums it up ???? Finally found my calling in life and I'm exactly where I want to be, doing what I love the most. Never felt so peaceful. Can't wait to do it all over again next weekend P.s it's Williams not Wilson ????

A post shared by Nia Williams - UKBFF Bikini (@niawilliams__) on

For now, I'm focusing on living a healthy balanced and happy life. I have plans for this year which I have up my sleeve but you'll just have to wait and see. I'm in the process of becoming a personal trainer and am always happy to shoot.

I can be contacted by either
My Instagram - niawilliams__
Email -
or my athlete's page

Competition Prep e-Books