Team Gaspari

Ashley Kaltwasser

Natural Northern Ohio   It’s less than 4 weeks til the 2014 Bikini Olympia. I am definitely feeling a sense of urgency and have been going HAM. If you don’t know what HAM stands for, than Google it. Anyway, I have been giving it my all. I have been using 5k road races as my […]

Athlete Background

How long have you been into your sport? >

Since 2011-2012

How did you get started? >

A former high school coach competed in figure. I followed her throughout her journey and stumbled upon the bikini division. AT this time I was looking for a new sport to challenge my body. I thought the bikini division would be a good fit for my body type and began training. After competing in one show I was hooked.

why do you train? >

I train because everyday in the gym is a day you can better yourself and it makes me feel like a million bucks afterward! My goals require me to bust my booty in the gym 6 days out of the week, and the long term health benefits are also well worth it!

what motivates you? >

I think of all of the girls who I can inspire to start a healthy and fit lifestyle. You never know who is watching or following your journey. You could be that one person to motivate them to turn their life around.

What are your goals? >

As always, to do better than last year! I hope to bring my good momentum into the 2014 season and make it better than ever. This year has already been off to a great start by signing with Gaspari Nutrition!

What are your core principles behind your approach to this sport? >

I believe that you should enjoy every aspect of your fitness and competitive journey. Never take things too seriously; this is supposed to be fun!

what advice would you give someone? >

Take every opportunity available that will better yourself. Get yourself into numerous shows and get your name out there, even if that means just spectating or supporting an IFBB/NPC event.

Sample Off-Season Diet >

· 1 cup (any flavor) MuscleEgg Egg Whites & ¼ cup coconut flour, stevia to sweeten mixed together and made into mini pancakes, 2 scoops Aminolast, 1 Anavite capsule

*pre workout-2 scoops SuperPump Max
· (post workout) one serving cream of rice mixed with 1 scoop Myofusion Probiotic Series protein powder & 1 TBS nut butter
· 4oz chicken with unlimited green veggies, 100 calorie fat of choice, 1 Anavite capsule
· 1 cup of cottage cheese, fruit of choice, 2 scoops Aminolast
· 4oz steak, 4oz white potato, unlimited green veggies, calcium vitamin
· I cup flavored MuscleEgg Egg whites blended with 1 cup unsweetened almond milk & ice
· 1 cup plain greek yogurt, mixed with 1 scoop Myofusion Probiotic series, vitamin D capsule

* 1 – 1.5 gallons of water daily
* 2 cheat meals per week

Sample Off-Season Training >

Honestly, my training remains the same in the off season except I am able to lift much heavier. I also eliminate all cardio in the off season.

Sample Contest Diet >

· One scoop IsoFusion chocolate protein powder mixed in with a glass of iced coffee, stevia to sweeten & 1 whole grapefruit. One Anavite capsule.
*Pre/during Workout – 2 Detonate XT capsules, or, if I am closer to the show I will use Carnipure. I also drink 2 scoops of Aminolast throughout my workout.
· (post workout meal) 4oz chicken, 4oz sweet potato, 1 cup of cauliflower
· 4oz ground turkey, 1 cup cooked brown rice & plenty of hot sauce and chili powder, sautéed onions, calcium vitamin
· 1 cup MuscleEgg egg whites (any flavor) with ¼ cup unsweetened coconut flakes blended and made into mini flap-jacks, 1 Anavite
· 4oz chicken and 2 cups of green veggies, 2 scoops Aminolast
· 1 cup plain greek yogurt, 2 TBS flax meal & stevia to sweeten, vitamin D capsule
· 1 scoop MyoFusion Elite Protein Series mixed with water

* 1.5 – 2 gallons of water per day
* 1 cheat meal per week Supplements: MyoFusion Priobiotic Series, AminoLast, SuperPump Max, Anavite

Sample Contest Training >

Monday:
legs, shoulder clean-up
4 x 10 deep squat
3 x 10 (each leg) split squat
3 x 20 walking lunges with dumbbells
3 x 10 leg extension
3 x 15 straight leg dead lift
3 x 15 sumo squats (holding dumbbell)
3 x 10 leg press
3 x 20 calf raise
3 x 10 rear delt fly
3 x 10 shoulder press

Tuesday: 2 sessions of HIIT cardio
10 minutes Jacobs ladder
10 minutes stepmill

Wednesday: back/biceps
4x 10 lat pull down
3x 10 assisted wide grip pull up
3 x 10 each side dumbbell rows
3 x 10 hammer curls
3 x 10 reverse grip pull ups

Thursday:
20 minute moderate cardio

Friday:
triceps, glutes
4 x 10 tricep push downs with bar
4 x 15 tricep push ups
3 x 15 bench dips

3 x1 5 resistance band kick backs
3 x 10 plyometric box jumps
3 x 10 one legged dead lifts with
dumbbell 3 x 15 glute kick ups on hamstring curl machine or 3x 5 Glute Ham Raise

Saturday:
shoulders
4 x 10 rear delt fly
3 x 10 shoulder press with dumbbells
3 x 15 heavy shoulder shrugs
3 x 10 handstand pushups
3 x 10 regular delt fly
20 minutes of moderate cardio

Sunday:
rest

Amateur and Pro Competition History >

year Event Division Result
2013 Ms. Bikini Olympia Bikini 1st
2013 Sheru Classic Bikini 1st
2013 Toronto Pro Supershow Bikini 1st
2013 New York Pro Bikini 2nd
2013 Powerhouse Classic Pro Bikini 1st
2013 Pittsburgh Pro Bikini 2nd
2013 Europa Show Of Champions Bikini 2nd
2013 Bikini International Bikini 10th
2012 Houston Pro Bikini 5th
2012 Team Universe Championships Bikini 1st
2012 Junior National Championships Bikini 6th
2012 Arnold Amateur Championships Bikini 1st
2011 NPC Natural Northern USA Championships Bikini 1st
2011 NPC Elite Physique Championships Bikini 1st
Gaspari Nutrition Ashley Kaltwasser

stats

full name:Ashley Kaltwasser
place of birth: Akron, Ohio
date of birth: 11-22-1988
residence: Akron, Ohio
contest weight: 118 lbs.
off-season weight: 124 lbs.
Statements on this website have not been evaluated by the Food and Drug Administration. None of the products / services offered on this Web site are intended to diagnose, treat, cure or prevent any disease.