oxygenmagAU Jan/Feb 2018 129
HOW SHE FUELS
ASHLEY’S SAMPLE
ONE-DAY MEAL PLAN
My diet changes depending on how close I am
to a show or photo shoot. If I’m prepping and
I’m about two months out, my diet will look
something like this:
Meal 1: 1 scoop Hi-Tech Pharmaceuticals
NitroPro vanilla protein powder mixed in with
a glass of iced coffee, stevia to sweeten and 1
whole grapefruit
Meal 2 (post-workout meal): 115g chicken, 115g
sweet potato, 1 cup cauliflower
Meal 3: 115g ground turkey, 1 cup cooked
brown rice, and plenty of hot sauce and chilli
powder
Meal 4: 1 cup MuscleEgg egg whites (any fla-
vour) with ¼ cup unsweetened coconut flakes
blended and made into mini-pancakes
Meal 5: 115g chicken and 2 cups green veggies
Meal 6: 1 cup plain Greek yoghurt, 2 tbsp flax
meal and stevia to sweeten
Meal 7: 115g lean steak and 2 cups Brussels
sproutsThe world
is her gym
For three-time Ms Bikini Olympia Ashley
Kaltwasser, workouts have no boring boundaries.ome people are just born with a com-
petitive streak embedded in their DNA — and
Ashley Kaltwasser is proof of that. Although
she names gymnastics as her first love, it
was track and field that really got Kaltwasser’s blood
pumping. “I loved the discipline of the sport,” she says.
“It taught me to work hard and got me into incredible
shape.” She was rewarded with a scholarship to the
University of Akron to run the 400-metre hurdles. But
after college, she had nothing to train for and missed
being competitive. In fact, she felt downright empty —
until she discovered the NPC Bikini Division.
“After a few shows, I felt like I had found my calling,”
she says. “I excelled in the sport quickly, and many
opportunities came about. After less than a year of
competing as a professional, I won the IFBB Ms Bikini
Olympia competition. It was truly a dream come true.”
Now a three-time Ms Bikini Olympia, 14-time IFBB
Bikini pro winner and two-time Bikini International
champ, Kaltwasser loves that she’s able to motivate oth-
ers by spreading awareness about health and fitness.
She suggests finding exercises that you love to do
and switching them up so that you’re never bored. For
Kaltwasser, that means getting back to her gymnastics
and track and field roots — her Instagram posts often
show videos of her hurdling objects in the street, doing
backflips and pull-ups with friends at the gym, and per-
forming paired calisthenics/acrobatics on the beach.
When it comes to diet, Kaltwasser is quick to point
out that it doesn’t have to be miserable. “If you don’t
like a certain food in your diet, I encourage you to make
a substitution.” She also cites drinking plenty of water,
eliminating empty calories, having a weekly cheat
meal and only eating when hungry as a few of her tips
for staying bikini-ready year-round. “It’s important to
get into good habits that you can keep up with for the
rest of your life,” Kaltwasser says. “Consistency is key.
Happiness is important. Find balance.”
Speaking of balance, Kaltwasser decided not to
compete this year. “I needed a mental break,” she says.
“Competing can take a toll on you, physically and men-
tally. I felt that I needed to just relax for a little bit and
enjoy being normal without all the pressures of looking
perfect. I do plan on returning to the stage next year.”Ashley’s favourite Hi-Tech Pharmaceuticals
products
Off the Chain Aminos: I use these during my
workout to increase stamina and to reduce muscle
soreness. My favourite flavour is green apple candy.
NitroPro: I love putting this in my coffee or my oatmeal
in the morning. It’s a very lean protein with a great taste.
Jack’d Up: I really notice a difference when I take
this before a workout. I love the energy it gives me to
start and finish my workouts.Ashley’s
favourite
Hi-Tech
productsBy Jill SchildhousePhoto by Cory Sorensen