Quick Stats:
Age: 20
Height: 5’0’’ – 152 cm
Weight: 108 lbs. – 49 kg
How did you get started?
I was always active as a child. I started swimming at the age of 4 and eventually swam competitively for over 10 years, but I never focused on my diet. I ate anything and everything. At that time, I did not have the proper knowledge of eating to fuel my body. When I did eat, the portion sizes were always too big, and my meals consisted of a lot of carbs and very little protein. When I gave up swimming competitively, I was no longer physically active and was not happy with what I looked like in the mirror. I always admired the beautiful women in the fitness magazines, and I wanted to achieve that ‘look.’ I knew I had to make some changes, so I purchased my very first gym membership and began my fitness transformation. Initially, I got a lot of criticism from the people that I cared about.
My new lifestyle seemed silly to them. But once I focused on myself and learned to ignore the negativity around me, I was able to continue my fitness journey with confidence.
What is your life like now that you’ve made a transformation?
As an infant, I was diagnosed with asthma. Since my transformation, my breathing has improved tremendously, and I no longer have to rely on medications.
I’m also a lot more confident now and less intimidated by the world around me.
What motivates you to keep going and push harder?
I love receiving messages on social media saying how much I have inspired someone; this encourages me to push harder each and every day.
My Grandfather was a bodybuilder as a young man, and he also inspires me to never give up. I want to make him very proud.
What is your next goal? Where do you see yourself this time next year?
I am working hard to win the Bikini Competition at the 2015 WBFF Worlds in Las Vegas. This time next year, I see myself training hard and continuing to develop my physique.
I believe that there is no such thing as attaining perfection, and there’s always room for improvements.
What is your current training philosophy?
There are no shortcuts. You’ve got to put in the work to get results.
Full Routine:
Monday: Lower Body
- Squats 5 x 6-8
- Dumbbell Lunges 3 x 20
- Straight Leg Deadlifts 4 x 10-12
- Barbell Good Mornings 4 x 10-12
- Leg Curl 4 x 10-12
Tuesday: Arms/Abs
- Dumbbell Curl 3 x 10
- Hammer Curl 3 x 10
- Skull Crusher 3 x 10
- Tricep Pushdown 3 x 10
- Dips 3 x Failure
- Russian Twists 3 x 20
- Cable Chops 3 x 15
Wednesday: Lower Body
- Cable Kickbacks 4 x 15
- Hip Thrust 3 x 15
- Box Jump 4 x 10
- Step Up 3 x 10
- Adduction Machine 3 x 15
- Standing Calf Raise 3 x 20
Thursday: Shoulders/Back/Abs
- Dumbbell Shoulder Press 3 x 10
- Dumbbell Front Raise 3 x 10
- Pull-Ups 3 x Failure
- Cable Pullover 3 x 10
- Seated Cable Row 3 x 12
- Weighted Decline Crunches 4 x 15
- Hanging Leg Raise 4 x 15
Friday: Lower Body
- Squats 5 x 8
- Deadlifts 4 x 8
- Leg Press 4 x 12
- Leg Extension 3 x 12
- Barbell Lunges 3 x 20
- Abduction Machine 3 x 15
Saturday: Cardio
- 20 Minutes Stairmaster
- 15 Minutes Treadmill
Sunday: Rest
- Recovery
Favorite form of cardio?
I enjoy the Stairmaster and HIIT Training.
List your cardio routine:
Treadmill Routine
- 1 Minute Side Shuffle
- 1 Minute Sprint
- 1 Minute Lunge
- 1 Minute Walk
- 1 Minute Back Pedal
- Repeat 4 times
Stairmaster Routine
- Level 10 (15 Minutes)
- Level 11-15 (5 Minutes)
What is your approach to nutrition?
I eat extremely clean. Everything I eat is nutrient dense and low in sodium.
During contest prep, I follow a very strict regimen of high protein and low carbs.
Do you bulk and cut or stay lean year round?
I do not bulk or cut. I try to maintain being lean year round. During offseason, I do less cardio and focus on building strength. I focus on developing muscle, while putting on the least amount of body fat as possible. My diet remains clean, but I’m not as strict.
Daily Diet:
- Meal 1: ½ cup Oats and 1 scoop Protein
- Meal 2: Fruit Smoothie
- Meal 3: 6 ounces Chicken, ¼ cup Brown Rice and 1 cup Vegetables
- Meal 4: ¼ cup Almonds
- Meal 5: 6 ounces Chicken or Tuna, Salad and 1 cup Vegetables
- Meal 6: 4-6 Egg Whites
What has been your biggest accomplishment in the fitness field?
In my very first Fitness Competition at the age of 19, I won first place and received my Pro card.
What are your best 3 tips for someone looking to reach their goal physique?
- Always keep pushing forward and when you feel like quitting, remember your goals.
- Wake up believing you are stronger than you were yesterday.
- Just get started!
Favorite Quote:
“Strength does not come from winning; your struggles develop your strengths. When you go through hardships and decide not to surrender that is strength.” – Mahatma Gandhi
Instagram: www.instagram.com/ashleynocera
Facebook: www.facebook.com/AshleyNocera1
