One on One with 4x Ms Olympia Nicole Wilkins

Editor's Note: We'd like to start this article by giving a huge a thanks to Aeryon Ashlie, the promoter of the PHAT camp in Vancouer, and the one who brought Nicole Wilkins to Canada in the first place!

She won her Pro card in 2007 as both a Figure AND a Fitness competitor. She has 12 IFBB Pro wins under her belt. She is a 3x Figure International winner, and has won the Figure Olympia 4 times. This women doesn't need an introduction, as her resume certaily speaks for itself. She's going to be a future IFBB Hall of Fame Inductee, as she has the hardware to back it up. Nicole Wilkins is making a name for herself in the industry as an incredible pro, and now, an entrepaneur; taking on her own clothing line AND taking over PHAT camps! Catch a glimpse into the past, present, and future of this shooting IFBB Pro Star!

You did gymnastics when you were young. When you first started competing, did having a background in gymnastics help fuel the competitive fire?

Definitely! I think being a gymnast for so many years when I was younger definitely instilled dedication, hard work, and consistency in my mind. They’re all so important when preparing for a competition. They gave me the foundation to get to where I’m at today.

Did it help you physically as well, given that you were training a lot of your stabilizer and fixator muscles at the time?

I’m a huge stickler for form, and through my gymnastics career, we learned a lot about strength training and how it’s really important to feel your body. You have to make corrections all the time in order to get the most out of your workout, and gymnastics does teach you that. If you’re doing a skill, and your coach gives you feedback, you have to mentally think about how to correct that problem. It can make or break the movement, and I think that also applies to training as well.  Form is crucial!

In the 2007 Team Universe, you won your pro card in fitness and figure. Which one did you prefer?

I actually started my career in fitness because I was a gymnast and could perform the requirements for the routine round. And at the time, you used to be able to cross over and do two categories at each show you entered. At the Junior Nationals, two weeks before, I did fitness and I fell in my routine. My coach at the time, Kim Oddo, told me to cross over at the Team Universe and do figure as well as fitness since the physique rounds were the same. Winning the overall title in both categories was definitely a shocker! In my gut, I always felt like I was a better figure athlete because I never felt like my routines were quite strong enough. I used to go back and forth between figure and fitness shows as a professional, but when I won my first figure pro show, it solidified the decision for me.

How do you feel about taking the Arnold Classic around the world (Ohio, Brazil, Spain, etc.)?

I know so many people who love to do this and don’t have as many opportunities as we do here in the USA. We just have so many more shows to choose from. In Europe, they only have the world championships and maybe only one other show to achieve professional status. It gives people more opportunities to get their pro cards and compete at a higher level.

What was it like working with Kim Oddo for so many years, and how does it compare to working with Hany Rambod?

Every trainer has his or her own methods and techniques. Obviously I owe a lot of my success to Kim- we have known each other for over 10 years and we’re still really close! I switched to Hany in 2013 because I felt like my physique had hit a sticking point, and I was hadn’t yet reached my full potential.  It was nothing personal; I just needed a change. I just needed a refresher. I placed third at the New York Pro, which is the worst I’d placed since 2009, so I felt like if I came in that way at the next Olympia, I would’ve placed out of the top 10. I was tired, and my body wasn’t responding like it normally would.

Hany taking me on was a huge risk not only for me, but for him too, because if I didn’t show up at my best at the Olympia, then it would affect him as a trainer as well. He was and is so strict on me.  He’s that way because he knows my potential, and I work well when people are more strict with me. To get that lean, for me, is really hard. I eliminated all artificial sweeteners, and I prepared longer for it, too. I used higher glycemic carbs in my diet, which seemed to digest easier in my system. I was also carb cycling. We blended a lot of different techniques to achieve that look.

So you’re clearly not one of those women who is concerned that carbs will make you fat. What’s your advice to women who are in that position and hold that idea to be true?

I think that it all comes down to the amount that you’re eating per day. I think there are healthy and unhealthy options, but I don’t believe in cutting your carbs out completely. Choose ones that are whole and real, instead of the processed junk that’s easily available.

How many meals were you eating when prepping for the Olympia?

I eat six meals a day, and space them out about two or three hours apart. In season, I’m like a robot. I eat at the same time, wake up at the same time, go to bed at the same time. I train around the same times too. I’m very structured. Off-season is still structured, but I have much more variety. I eat about five meals, train in the afternoons and choose whole healthy foods.

Some women feel like they have to “bulk up” in the off-season in order to gain lean muscle? Do you feel like that’s necessary?

I don’t believe that you have to get 25 to 30 pounds over contest shape to gain muscle. You can gain significant muscle by staying within 10-12 pounds (of course your weight, height, and amount of muscle are a factor).  It’s not realistic to stay in contest shape all-year, and it’s not healthy either. I hate the word “bulking,” and I think it’s a big misconception. Keep the same foods, but increase your calories slowly.

Do you vary your cardio from steady state to HIIT sometimes? What does it depend on?

I do mix it up. I do more moderate-intensity, steady-state cardio, because I do it fasted in the morning.  At that time I do not have the energy to do HIIT. I also choose to do it before breakfast, even in the off-season- I just like starting my day off like that.  If I do HIIT, it’s usually later in the afternoon, and a maximum of twice a week. I do cardio five or six days a week even in the off-season because it’s my time…my stress relief.

I do cardio four or five days a week for about 40 minutes.

What kind of rep ranges do you use when you train?

I tend to stay around 10 to 15, but for my legs, because I feel like they have a tendency to be overpowering, I keep my rep ranges 15 to 20, but still lift heavy. I keep my rest times low because I recover really quickly. I also do a lot of drop sets and supersets and other intensity techniques.

What kind of training do you do in the gym in terms of equipment you like to use?

I like free weights more than machines, but do machines to isolate certain body parts. I’ll choose dumbbells and barbells over everything for major muscle groups especially shoulders, back and legs.

How do you recover out of the gym?

I’m a huge proponent of massage therapy, stretching, Active Release Therapy and using a chiropractor. I am really big into alternative medicine.  When I had a shoulder injury last January, I went to an ART therapist to help.  ART is very deep tissue therapy in one particular area.  It helps with circulation and to help break down fascia so the area can heal faster.  It’s made a huge difference as far as injury recovery and muscle imbalances as well.

How is your clothing line doing? What made you decided to embark on that endeavor in addition to the PHAT camps you run, your guest speaking engagements, and your competitive career?

I just launched it a couple of months ago, and it’s been over a year-long process to get everything situated. It’s fashionable fitness clothing-  stuff you could wear to the gym or with jeans as well. The material is comfortable, soft, and very high quality.  I am having a lot of fun with it!

You’ve won four Olympias and three Arnold Classic titles; in 2012, you took second place. What did you do different that you missed the top spot that year?

2nd place in the world is nothing to balk at.  I knew it wasn’t my best but I wasn’t awful. I was a bit behind in my prep, so my cardio was kicked up a bit too high and my calories were a bit too low for too long which resulted in a flatter look that I was going for that year.  You live and learn.  Some preps will be great and some won’t.  Either way you learn!

What kind of legacy are you looking to leave after you retire from the IFBB?

I love making history! lol No but honestly, the fact that I’ve won the most Figure Olympia titles is really awesome. I’ve gone through a lot of ups and downs through my career; there are times where I wanted to give up, and times where I wanted to just quit, but something inside always said, “You’re not done yet!” I want people to look and say “She came back after she lost, and never gave up. “ I want people to see my determination and passion.

As a veteran of the sport, what is your advice to new, incoming pros and those new to the sport?

You really need to LOVE what you do daily.  If it feels like a job and you are miserable more than you are happy, then you won’t last long.   Remember that competing is a hobby. You cannot just compete and make a living. You have to use the stage to catapult other things in your life. I see people who aren’t the best onstage, but they have amazing sponsors because they’re great with social media and are fantastic people! It’s more than just going to sponsors and saying, “I won this, so what’re you going to do for me?” Yes, competing is awesome, and it gives you a platform, but what are you going to do with that? How can you use that to help with people?  Build your brand and always stick to your values and morals.

How important is social media to the sport?

When I first started competing, it was nowhere near what it is now. But it’s a free tool to advertise your brand. I would never be as successful with my website, my clothing line, the shows I promote or even PHAT camp if it wasn’t for social media.  Social media is a way for people to help other people along their journey. It’s a way to connect with people and inspire them. It’s a way to reach people who you not would reach otherwise.

Tell us about the PHAT camp and your new role in it.

PHAT Camps were started about 13 years ago by two-time Ms. Fitness Olympia Champion and 2x IFBB Fitness International Champion, Jen Hendershott. Three years ago she asked me if I was interested in taking over the business.  She was ready to move on to the next chapter in her life and was looking for someone to carry on the Phat Camp torch.  So, I jumped in with both feet and this is the first year it is officially Phat Camp with Nicole! We go all over the world, helping women become healthier, more motivated and inspired. I’ve made it more my own incorporating more weight training, and I’m having a great time doing it. Jen is amazing, and I’m very grateful.

How are the camps run?

It’s a weekend of fitness for women of all ages, and all levels of athleticism. We have teenage girls come with their moms and we have even had 60 and 70yr olds participate! It is not only for competitors.  We do a lot of working out of course- weight training workouts for each body part, cardio sessions and nutritional seminars, but it’s also an inspirational and motivational weekend for women. I like seeing them help and encourage each other. I talk about how to enhance your life and empower yourself. I leave thinking that there’s so much more to life than just how you look in the mirror. It’s how you feel about yourself and how you treat other people. It’s a great weekend for women to see that they’re more capable than they think.

Photo credit: BAM Studio/Ali Sohrab

What are your plans for this year? Are you gearing up for the Olympia?

I am going to focus on the Olympia from now on because I’m having a lot of fun during the rest of the year. About four months before the show, travel slows down a lot. I have one trip because I promote a show in July (the Nicole Wilkins classic in Michigan and one in Finland in October), and that will be it. I like to keep myself busy in the off-season, but get down to business when it’s time to prep.

As an Olympia champion, there is a bit of pressure.  I like to stay focused on my program and that is it.  I cannot control how anyone else comes in so worrying about that is a waste of energy.  My goal is to come in similar to what I’ve been looking like the last couple of years. 

Do you train with a training partner? Why or why not? If you could pick one person (past or present) to train with for one session, who would it be?

I’ve trained for many years by myself. I think through all the years of training, I’ve figured out which exercises I feel the most, and which ones I like doing the most. It’s hard to find someone who can train at the same time as you with the same intensity.

In terms of Hany prescribing exercises, I do most of my own weight training. He’ll say something like, “Okay, Nicole, we have to focus on high lats, so I want you to hit back twice a week now.” So he’ll dictate the direction, but I change my workouts every week. We communicate about everything.

If you could change anything about the fitness industry (anything from how things are advertised, to stereotypes (about women and breast implants/steroid use, etc.) to positive and negative influences, what would it be and why?

The fitness industry is what you make of it; I think people just expect things to come to them and fall in their lap. I wish people would realize that it takes a lot of hard work to get to the top, and you’re not just going to get handed things. I think the fitness industry has evolved a lot, and there are many different avenues for everyone. There are so many different categories you can choose from to compete. There’s also more powerlifting and CrossFit type gyms. There are so many options for all people. That’s a great direction for us to go in!

What’s your favorite Met-Rx product, and what kind of supplements do you use?

They’ve been around for a long time, and they keep coming out with new products. Some of my favorites are: Ultramyosyn Whey, Womens Active Multivitamin, BCAAS, and the Joint Guard.  They just came out with Powdered Peanut butter which is AH-mazing!

What is your sponsorship with 6 Pack Bags like?

I’ve worked with 6 Pack for a couple of years, and we are actually in the process of putting together a Nicole Wilkins bag. It takes a while to put something like that together, but I’m hoping to get it launched by the end of the year.

Check out Nicole on her website, Facebook, Twitter, and Instagram! Also be sure to look into her PHAT camps here!