Ashley Kaltwasser Workout Routine and Diet Plan


It’s not essential to explain Ashley Kaltwasser to you – she is the first person in bodybuilding history to win three Ms. Bikini Olympia titles. She began training in gymnastics at the age of 4 and has been a competitive athlete since. She earned her Pro Card in less than two years after participating in her first bikini competition at the age of 23. Fitness models and competitors admire her for her abilities, making her an industry icon. Her struggles led her to realize her ambition, however.

“Don’t get so wrapped up in placing or an end result. This is supposed to be fun and exciting experience.”


So, in this article, we will learn all about what Ashley Kaltwasser does in her entire day to keep herself so fit and chiseled that she is on the top of her game. She follows her diet plan and workout schedule quite vigorously and that is exactly what we will see in this article too. Thus here is all the information that you need.

Ashley Kaltwasser Body Statistics

  • Birth Year: 1998
  • Height: 5’5″ (165cm)
  • Weight: 115 – 125lbs (52.2 – 56.7kg)
  • Breasts: 35 inches
  • Waist: 24 inches
  • Hips: 36 inches
  • Body Measurement: 35-24-36

Ashley Kaltwasser

Ashley Kaltwasser Awards and Achievements

2011

  • 2011 Elite Physique: Class B – 1st place, Overall – 1st place.
  • 2011 NPC Natural Northern USA Championships: Class C – 1st place, Overall – 1st place.
  • 2011 NPC Natural Ohio – 4th place.
  • 2011 NPC National Championships – 7th place.
  • 2011 IFBB Arnold Amateur – 14th place.
  • 2011 IFBB North American Championships – 16th place.

2012

  • 2012 Rockstar Bikini Contest Winner.
  • 2012 IFBB Houston Pro – 5th place.
  • 2012 NPC Junior National Championships – 6th place.
  • 2012 NPC Junior USA Championships – 7th place.
  • 2012 IFBB Arnold Amateur: Class D – 1st place, Overall – 1st place.
  • 2012 IFBB Team Universe Championships: Class D – 1st place, Overall Bikini – 1st place (Earned IFBB Bikini Pro Status).

2013

  • 2013 IFBB Olympia Weekend: Ms. Bikini Olympia – 1st place.
  • 2013 IFBB Sheru Classic (India) – 1st place.
  • 2013 IFBB Toronto Pro Supershow Bikini – 1st place.
  • 2013 IFBB Detriot Pro Powerhouse IFBB bikini – 1st place.
  • 2013 IFBB New York Pro Bikini – 2nd place.
  • 2013 IFBB Pittsburgh Pro Bikini – 2nd place.
  • 2013 IFBB Europa Show of Champions Orlando – 2nd place.
  • 2013 IFBB Arnold Classic Bikini International – 10th place.

2014

  • 2014 Ms. Bikini Olympia – 1st place.
  • 2014 IFBB Arnold Classic: Ms. Bikini International – 1st place.
  • 2014 IFBB Toronto Pro Supershow – 1st place.
  • 2014 IFBB Australia Pro Grand Prix XIV – 1st place.
  • 2014 IFBB New Zealand Pro Show – 1st place.
  • 2014 IFBB New York Pro Show – 2nd place.
  • 2014 IFBB Olympia Weekend – NP.
  • 2014 IFBB Russia Pro Bikini, 1st place.
  • 2014 Arnold ports Festival – 1st place.
  • 2014 IFBB Korea Grand Prix – 1st place.
  • 2014 IFBB Power Pro Show Russia – 1st place.

2015

  • 2015 IFBB Ms. Bikini Olympia – 1st place.
  • 2015 IFBB Nordic Pro Finland – 1st place.

Ashley Kaltwasser

Ashley Kaltwasser Daily Routine

In this section, we would leap into the daily routine of Ashley Kaltwasser and how she manages to keep herself fit even in such a hectic lifestyle. That is sure that being busy isn’t an excuse for her!

  • When Ashley wakes up, she consumes her first meal, then takes care of business by checking her emails for 30 minutes. Afterward, she hits the gym for a sweat session to start her day.
  • Ashley grabs a medium black iced coffee from Dunkin Donuts followed by a scoop of Gaspari Nutrition IsoFusion mixed with Stevia before she enters the gym to sculpt her body into stage-ready condition. Drinking this “pre-workout mix” before lifting weights is what she does.
  • Ashleigh goes to the gym for about an hour, then does some stretching after her workout and goes home to prepare for her next meal. After some bikini posing sessions with her coach, Ashley heads back to her computer to collaborate with her clients via Skype. Following that, she returns home to have her next meal again.
  • While she writes and posts on social media for her “FitnessRX Women” articles, Ashley gets in another meal before hitting the gym for high-intensity interval training, stretches, and foam rolling.
  • Once she’s finished at the gym, she runs some errands, then heads home for a shower, a piece of downtime, and to catch up on social media. A few hours before the end of the day, she has her last meal and goes to bed.

That was all about the daily routine that Ashley Kaltwasser follows. In the next section, we will elaborate on her workout routine.

Ashley Kaltwasser Workout Routine

Ashley Kaltwasser, a three-time Bikini Olympia champion, plans on keeping up her winning streak by focusing on her strength training. Ashley Kaltwasser now has millions of viewers on her fitness channel and is a fitness influencer on the magazine covers.

Early Years

Having been born in Akron, Ohio (US), Ashley was very athletic in her childhood – since she was four years old, she participated in gymnastics, track & field (hurdles, cross-country, and long-distance).

As Ashley continued to train gymnastics throughout high school, she naturally acquired an aesthetic body. A track scholarship for a prestigious college enabled her to break several records in the sport and become a highly skilled athlete.

The glutes in her thighs developed naturally with years of athletic training, even before she lifted any weights – which gave her the perfect foundation from which to sculpt the figure of her dreams.

Ashley Kaltwasser

Start of Fitness Journey

Upon graduation from college, Ashley went through her first period of inactivity – not training or participating in sports.

The bikini divisions of bodybuilding show interested her because she was bored with her inactive lifestyle. Athletes’ great physiques inspired her to compete, and she started to show an interest in competing.

Ashley began lifting weights in the gym at the age of 23 when she set out to sculpt the figure of her dreams.

First Competition

During the 8 weeks leading up to her bikini competition, Ashley trained arduously. Because she was already in good shape, to begin with, it didn’t take long for her body to develop into one of the best around.

At her first show, the 2011 Elite Physique, she was determined to start off her career in a flourishing way – and, indeed, she did.

As the winner of both the first place and overall award, Ashley walked away with the trophy. As a result, she began to realize that the fitness industry was something for her.

Pro Card

Throughout the year following, Ashley participated in an additional 11 competitions, earning top-notch places each time. But she managed to complete 2012 with extensive accomplishment.

When she won the 2012 IFBB Arnold Amateur and took home the overall championship, she set out to earn her Pro card.

It was at the 2012 IFBB Team Universe Championships that Ashley had her opportunity. Although she placed first as a bikini athlete, at this point her biggest accomplishment was that she became an IFBB professional – she had achieved her dream of becoming a professional.

Ms. Olympia

Following a successful first year as a competitor, Ashley’s career only started getting better. She won four trophies during 2013, and she placed 2nd in many contests.

She reached another milestone by the end of the year, winning the most prestigious bikini competition, the 2013 IFBB Ms. Bikini Olympia.

She gained a great deal of exposure thanks to this victory. After making her social media debut, she gathered millions of fans and became one of the world’s most popular bikini athletes.

In no time at all, Ashley would become a fitness icon.

Becoming a Legend

With a sense of accomplishment after winning her first show, Ashley entered more. During the past year, she has competed in 12 competitive events, winning 10 of them.

While she rose to the top of the industry, Ashley earned the distinction of being the first bikini athlete to win three Ms. Bikini Olympia trophies.

Throughout her career, Ashley became an inspiration to countless bodybuilders, cementing her name in the account books.

“I usually do an hour of weights and maybe 15-20 minutes of cardio.”

In 2013, Ashley Kaltwasser became the first rookie to win the top spot in the bikini competition category at the Olympia, having stood at the top three times in a row since the category was established in 2010. Her streak is intended to continue. “My goal is to take home the title of Ms. Bikini Olympia for the fourth time, so I’ll need to come in with my best appearance yet!” she remarks. In 2011, Kaltwasser won her first competition in the bikini division, and since then she has dominated the division. There have been 14 IFBB pro events since then in which she has placed first. It will be her first time back on stage in 2016 when she competes at the Olympics. “I decided to take a much longer off-season after winning last year,” she recalls.

Ashley Kaltwasser

It doesn’t mean that you should stop going to the gym during your time off. “Taking a break from competitions has allowed me to focus on lifting heavy and not having to constantly prep.” 

A typical training week for Kaltwasser includes five days of strength training and three days of cardio training. Despite her down days, she believes that they motivate her to keep going. She has good days and bad days just like everyone else. “There will always be times when you don’t feel like hitting the gym—but those are the days you make the most improvements!” she adds. “Attitude is a powerful thing, and you have to learn to strengthen the mind as well as the body.”

Training

It is not unusual for Ashley to train up to six times per week in the gym – lifting weights for five or six sessions per week, as well as three Stairmaster cardio sessions.

It is one of her favorite workouts to work out her legs and glutes.

Monday: Legs, glutes

Tuesday: Cardio (Cardio is 20 minutes of high-intensity interval training, usually on a Stepmill, elliptical machine, or treadmill), triceps

Wednesday: Back, biceps

Thursday: Glutes, abs

Friday: Cardio

Saturday: Shoulders, cardio

Sunday: Rest

Glutes and Legs Workout Routine

Here are Ashley’s glutes workouts in the gym:

  • Smith Machine Squat – 4 sets of 10 reps
  • Lying Leg Curls – 4 sets of 10 reps
  • Pistol Squat – 3 sets of 10 reps, per leg
  • Stiff-Legged Barbell Deadlift – 3 sets of 10 reps
  • Plie Dumbbell Squat – 3 sets of 10 reps
  • Standing Calf Raises – 3 sets of 20 reps
  • Resistance Band Glute Kickback – 3 sets of 15 reps
  • Bulgarian Split Squats – 3 sets of 10 reps
  • Box Jump (Multiple Response) – 3 sets of 10 reps
  • Kettlebell One-Legged Deadlift – 3 sets of 10 reps
  • Glute Kickback on Hamstring Curl Machine – 3 sets of 10 reps

“I like to follow a low carb, moderate fat diet, but I am very lenient with it. I don’t have a certain diet that I stick too. I don’t count calories but I do stick with lower carbs and moderate fat because that’s what works best for me.”

Ashley Kaltwasser

KALTWASSER’S FAVORITE MOVES

  • Cable Rope Pull-Through
  • Scissors Kick
  • Medicine Ball Walkout
  • Single-Leg Back Extension
  • Hamstring Curl
  • Cable Upright Row
  • Assisted Band Pullup
  • Handstand Pushup
  • Vertical Leg Press
  • Band Biceps Curl

MONDAY – LEGS

  • Squats at Smith – 4 sets x 10 repetitions
  • Leg Curl – 4 sets x 10 repetitions
  • One leg squat – 3 sets x 10 repetitions
  • Deadweight with stretched legs – 3 sets x 10 repetitions
  • Squat juice with dumbbells – 3 sets x 10 repetitions
  • Elevation of twins – 3 sets x 20 reps

TUESDAY – CHEST, TRICEPS, AND CARDIO

  • Chest press with dumbbells – 4 sets x 10 repetitions (alternates between flat and inclined)
  • Peck-deck – 3 sets x 10 repetitions
  • Triceps extension on the machine – 3 sets x 10 repetitions
  • Funds in the chair with weight – 3 sets x 10 repetitions
  • Push-ups with hands together – 3 sets x 20 reps
  • 25 minutes of cardio

WEDNESDAY – BACK AND BICEPS

  • Elevations – 4 sets x 8-10 reps
  • Rowing on the machine with cable – 3 sets x 10 repetitions *
  • TRX paddle – 3 sets x 10 repetitions *
  • Inverted hyperextensions – 3 sets x 10 repetitions
  • Hammer Curl combined with side – 3 sets x 15 repetitions

* Sometimes it is done in superseries, and some functional exercises are combined.

THURSDAY – BUTTOCKS, AND CARDIO

  • Kickback with elastic band – 3 sets x 15 repetitions
  • Plyometric jump – 3 sets x 10 repetitions
  • Deadweight with one leg with dumbbell – 3 sets x 10 repetitions
  • Kick up on the leg curl machine – 3 sets x 15 repetitions OR Buttock lift – 3 sets x 5 reps
  • 30 minutes of cardio

* Some exercises can be done in circuit or superseries

SATURDAY – SHOULDERS, AND CARDIO

  • Shoulder press with dumbbells – 4 sets x 12 reps OR Pin lift
  • Sides – 3 sets x 10 repetitions
  • Front combined with side – 3 sets x 8 reps
  • T-posterior TRX – 3 sets x 10 repetitions
  • Cardio

Being a part of bodybuilding, Ashley Kaltwasser makes sure that her workout routine is always on point and she takes out time for all her body parts. Thus we saw how she takes time out for each and every body part. In the next section, we will discuss some tips that she gives out to her fans.

Ashley Kaltwasser Workout Tips and Tricks

In this segment, we will discuss the tips and tricks that Ashley Kaltwasser follows to keep herself constant with her workouts. It is essential for her to always stay true to her workouts because of her profession. Thus here are a few tips that she incorporated into her lifestyle and so can you.

Keep weight on your heels – If you focus on pulling the weight through your heels, this can significantly increase the activation of your glutes and hamstrings when performing exercises such as squats, lunges, and deadlifts.

Varies the placement of the feet – If you want to change the angle of your feet, try putting them at an angle other than forward. Place them closer to one another, or farther away. Squats and deadweight will also benefit from this technique! Additionally, try repetitions with one leg alone. Always remember to do diagonal lunges and crossed lunges when you are doing lunges.

Ashley Kaltwasser

Keep your feet in line with your knees – Having a proper training regimen is essential for preventing injuries and getting the best results. Make sure that you don’t bend your knees outward or inward! When this occurs, reducing the weight may be a good idea so that the manner in which you perform the exercise is not affected.

Uses the mind-muscle connection – Don’t limit ourselves to just doing the movement after an exercise. Let’s think about what we’re doing. Being in the last series can make it easy to lose perspective. Make sure you keep your focus on the muscle you’re trying to strengthen.

Gluteal pre-exhaustion – Before you begin your workout, try a few high-repetition glute exercises with light weights and high repetitions. As an example, you could do 20 kickbacks with cable (for each leg) before you start your workout!

Varies repetitions and weights – Make sure your glutes are not getting used to a certain weight or repetition amount. Keep things fresh and surprise your muscles! Additionally, this is great in terms of mental strength, since you won’t become bored with your training so quickly.

Introduces plyometric exercises – Plyometric exercises are very effective at toning your glutes, and best of all, you can do them pretty much anywhere!

That was all bout the workout tips that Ashley Kaltwasser gives out and follows herself in her routine. In the next section, we will discuss the diet plan that keeps her well-nourished and provides her with ample energy to stick to her routine. So, read the section below to know all about her diet plan.

Ashley Kaltwasser Diet Plan

The foods Ashley eats in her diet are not strictly regulated, but she keeps her carbs and fat low. Her unusual diet includes not counting calories, but she still maintains a stunning physique.

A three-time Ms. Bikini Olympia, she believes cheat meals are for the weak unless she is preparing for a competition in three weeks. Whenever she wants to cheat, she enjoys pancakes. She also enjoys Mediterranean food if she wants to stay healthy.

“I have one cheat meal a week until I am 3 weeks out from competing. I love pancakes! Not the boring kind but the fancy flavored like IHop red velvet! If I want to pick a cleaner cheat meal I love to eat Mediterranean food!”

Despite what many competitors believe, competitors’ diets do not have to be miserable. “I believe in eating tasty foods during prep,” she explains. “If you don’t like a certain food in your diet, then just make a substitution.” 

Her prep strategy is to remove additional additives like almond milk, creamer, and condiments and reduce her snacking while increasing her water consumption to at least 11⁄2 gallons a day. When she feels tempted, she’ll eat cubes of cucumbers flavored with stevia, drink decaf iced coffee sweetened with almond-flavored liquid stevia drops, or sip tea with cinnamon and apple. She will pop sugar-free gum when everything else fails.

Ashley Kaltwasser

Although she hopes to reap the rewards of her hard work and dedication, Kaltwasser acknowledged she has had to adapt to the sport as it continues to grow. “The sport of bikini is always changing. If you take a look back at the first few years, it looks nothing like what’s being rewarded today,” she explains. “The bikini styles, posing, and body types have definitely advanced! I have to improve each and every year to keep up. But I love it!”

When you’re preparing for a solid 12 weeks or more, you can slightly relax your diet and allow yourself to indulge in a few cheat meals. Since Ashley’s preparation lasted just six weeks, she didn’t take chances with her diet, and she didn’t sneak any cheat meals in. “I had to be on 100 percent of the time,” she recalls. “There simply was no room for error or experimentation.

Despite her aversion to doing so, she did indulge at the Athletes’ Gala a little bit after the contest. Ashley had another competition in a week, so staying on top of her diet was important, but she made sure to consume some carbohydrates and fats along with her protein. The steak salad she ate came with cheese and blue cheese dressing, with a few dinner rolls on the side.

This might not seem like extreme “unclean eating,” but it was a huge departure from what she ate for six weeks during preparation – MuscleEgg (egg whites), turkey, chicken, steak, Greek yogurt, cottage cheese, and beef jerky were her protein sources. Additionally, she consumed complex carbohydrates such as whole-grain bread, brown rice, white potatoes, sweet potatoes, Cream of Wheat, and Cream of Rice.

The diet plan Ashley follows contains some fruit such as bananas, grapefruits, prunes, blueberries, and strawberries. As part of her diet, she ate a variety of vegetables, including Brussels sprouts, broccoli, asparagus, romaine lettuce, cauliflower, and green beans. Low fat was consumed in order to facilitate fat-burning and was primarily derived from protein sources.

Ashley found that dieting for the competition wasn’t so difficult since she had to always prepare, not because of the cravings or even the hunger. “It’s hard always having to bring food with you while traveling,” she adds, “but if you want to succeed, it’s a must.”

Ashley came up with a plan when hunger struck. “I drank water, and lots of it!” she says. Ashley made sure to drink at least two gallons of water daily and ensured she consumed Gaspari Aminolast along with Crystal Light and coffee as part of her daily regimen. Additionally, she always had a pack of sugar-free gum on hand to stave off sweet tooth cravings. When Ashley needed a quick snack, she opted for low-calorie whole foods that she adapted to satisfy her sweet or savory cravings. “My go-to snacks were sliced cucumbers with Stevia sprinkled on them, as well as celery sticks dipped in salsa,” Ashley speaks.

The Aminolast was not the only supplement she regularly took; Gaspari Nutrition IsoFusion, Detonate XT, and Anavite were also regulars. “I started using DetonateXT about one month out in order to help me lean out,” Ashley recounts. “In addition to that, it really helped me through my prep by giving me energy whenever I started to feel tired and sluggish.”

It was the desire to be the first woman to ever win the Bikini Olympia a second time that kept Ashley motivated the entire time, even when she felt like dragging. That goal motivated Ashley to keep going in the face of disappointment.

Meal 1: 1 scoop vanilla protein powder mixed with iced coffee, stevia, and 1 whole grapefruit

Meal 2 (Post-workout): 4 oz chicken, 4 oz sweet potato, 1 cup cauliflower

Meal 3: 4 oz ground turkey, 1 cup cooked brown rice with hot sauce and chili powder

Meal 4: MuscleEgg and coconut-flour pancakes

Meal 5: 4 oz chicken, 2 cups veggies

Meal 6: 1 cup plain Greek yogurt, 2 tbsp flax meal, stevia

Meal 7: Quest Bar or 1 cup MuscleEgg

SAMPLE RECIPE

MUSCLEEGG & COCONUT-FLOUR PANCAKES

Ingredients:

  • 1 cup MuscleEgg
  • 1⁄4 cup coconut flour
  • 1⁄2 scoop MyoFusion protein powder
  • Dash of cinnamon
  • 3 packets sweetener (such as Splenda or stevia)

Directions:

  1. Whisk all ingredients together until smooth. Let the mixture rest for a few minutes to thicken.
  2. Spoon batter onto a greased, hot pan. Cook until pancakes begin to bubble; flip and cook on the opposite side.

THE POST-CONTEST REBOUND

Ashley’s first competition after the Olympia was the South Korea Grand Prix, so she had a little downtime in between. In addition to continuing her typical in-season training schedule, she earned another first place in that show after putting in plenty of hard work. Since then, she has given herself a well-earned break.

“When I arrived home from South Korea, I took one week off from my diet and training,” she says. To give her body a break from diets, she ate a little more than usual during her week off, but without going to extremes. “I indulged in a few sweets and treats, but I never binged,” she admits. “It’s important to listen to your body—if you feel full, stop eating. Don’t get cravings confused with hunger,” she explains. Downtime tends to be short-lived, though.

A lesson that Ashley learned during the Olympia was when to peak to her maximum potential. “It was the best peak week I’ve ever had,” her experience with new diet and exercise techniques led her to say this.

Ashley Kaltwasser

She resumed a healthier eating plan after her week of fun was over in preparation for the Moscow Russia Pro Bikini show, which takes place at the end of November, a mere month away. “Now my mission is to stay within a month’s reach of [my] stage body—about five pounds—so getting prepped for Moscow won’t be too demanding,” Ashley says. And so she’s back to training hard, just like she’s always done.

Ash recommends first doing some research for anyone seriously considering taking part in a competition. “YouTube NPC and IFBB Bikini Shows,” she advises, “Be sure to check out www.npcnewsonline.com.” Ashley also recommends hiring a coach who understands the industry well and who will help you perform your best.

That was all about the diet plan that Ashley Kaltwasser sticks to every single day. Of course, her diet plan keeps on changing and the one we discussed was only a sample meal plan. However, she makes sure to eat a variety of foods so that she gets all the required nutrients for her workout sessions.

Ashley Kaltwasser Fitness Interview

1. Tell us a little about yourself!

I am a former track athlete and grew up in the state of Ohio. Being an athlete I always knew how to work hard, practice was no joke. At the University of Akron, I ran till I puked at almost every practice. The track had such a positive influence on what I am doing today. A lot of people don’t know what is like to work hard, but running gave me a great mental and physical base to start out with.

2. How did you decide you wanted to get into fitness?

After track I was going through a time where I wasn’t competing or training for anything, it was totally different. I am a very competitive person and it was driving me crazy! I found the bikini division and thought this would be a new challenge that I would try. I trained for 8 weeks and did a few shows. Within a year and a half, I turned pro and things started happening fast. Once I won Olympia I quit my job bartending to focus on fitness. Once I started focusing on fitness sponsorships, appearances, photoshoots, and seminars came, and before I knew it I was making a decent living off competing.

3. What does a typical workout schedule look like for you?

I usually do an hour of weights and maybe 15-20 minutes of cardio. My cardio isn’t as high as some girls do, but I stick to 4-5 days a week of HIIT training. On the weekends I have found a lot of fun in running 5k races to get in shape for some shows.

4. What does your diet look like?

I like to follow a low-carb, moderate-fat diet, but I am very lenient with it. I don’t have a certain diet that I stick to, I am more of an intuitive eater. I don’t count calories but I do stay lower cars and moderate fat because that’s what works best for me.

5. Do you allow yourself a cheat meal?

I have a cheat meal once a week until I am 3 weeks out from competing. I love pancakes! Not the boring kind but the fancy flavored like IHop red velvet! If I want to pick a cleaner cheat meal I love to eat Mediterranean food!

6. What is your secret Starbucks recipe?

I get a venti iced Americans with SF vanilla and add my own protein to act as the creamer, such as vanilla Isofusion. Make sure you are getting easily dissolved protein, usually protein isolate works best so it isn’t clumpy and blends well.

7. Advice for making your abs pop?

As the saying goes, abs are made in the kitchen. You can have the best ab regiment but if your diet is not on point you won’t see them. I can see my ab development shine through when I am closer to a competition. I like to perform up and down movements to train. Make sure you don’t forget about lower abs because they get neglected. I do a lot of hanging legs raises or reverse crunches.

8. Spring break is coming up, how can you stay healthy while traveling?

If you are going on vacation you are going on a trip, it’s not practical to eat 6 times a day every 2 hours. Bring good healthy food with you even if it’s protein powder or canned tuna, little things to fill in what you would have eaten. Skip the hotel breakfast and bring healthier choices with you. When we are hungry we don’t think about what’s the better option, but having food with you will assure you make a better decision. Don’t be so concerned with eating 6 times a day, if we are out with friends we aren’t going to pack meals on the go. Make healthy choices when you are out and be aware of what’s in your food. Don’t let it take over the experience. Life is too short to obsess over every little thing you eat.

Ashley Kaltwasser

9. How can Instagram be deceiving when looking at fitness motivators?

Instagram can be deceiving when you can alter photos like crazy. No one will ever look like a certain person no matter how hard you train. Angles and mirrors can be deceiving, one mirror you look fit and the other fat. Be very aware of how realistic everything is. Always remember the people you see are experts at what they do, they know how to pose themselves in the best way possible.

10. Advice for people starting their own fitness journey?

Don’t expect results right away, it’s going to take time and consistency. Someday the scale isn’t going to change, and I advise not weighing yourself every day because so many factors make it flux. Keep the bigger goal in mind and say “I’m gonna keep going”. Even for me if I start from off-season to season it will take about 3 weeks to notice a difference.

11. Advice for future competitors?

If you are competing do it for yourself, don’t do it for placing and money, enjoy the experience and journey. Whatever you place know you worked hard and that should be good enough reason. Savor the moment, take pics, and make friends, that is a moment in time you will cherish. Document and you can look back on it and never focus on the number placing. It’s what you can do and what your personal best is.

12. What are your goals for the future?

I would love to win another title but more importantly, I would love to get a position where I can inspire more people. I won three times but I want to inspire even more people to better their lives in health and fitness since they are very misled by the media and social media. To the normal person, they don’t know what being healthy or eating healthy is. I want to educate more people on healthy choices and keeping a good body image. I want to inspire more people and that would be the pinnacle of what I have ever done

In the next section, we will discuss some of the supplements that Ashley Kaltwasser takes along with her diet plan.

Ashley Kaltwasser Nutrition and Supplements

Ashley Kaltwasser

In terms of supplements, Ashley uses:

  • Whey Isolate Protein
  • BCAAs
  • Multivitamins
  • Fat burner

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