The life story, achievements, and profile of Ashley Nocera
Ashley Nocera is a fitness model and bodybuilder competing in the Bikini division. Beginning her lifting journey at a young age, she has competed in many competitions and has sculpted an amazing physique for all to envy. With a massive following on social media, she is able to engage with her fans and post progress photos online.
Below is a comprehensive overview of her profile, stats, biography, training, and nutrition plans.
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Full Name: Ashley Nocera |
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| Weight | Height | Date Of Birth |
| Below 115 lbs. | 5’0” | 08/15/1994 |
| Profession | Era | Nationality |
| Bodybuilder (Bikini), Fitness Model | 2010 | American |
Biography
Admiring her bodybuilder grandfather as a child, Ashley was always inclined towards an active lifestyle. However, despite being a competitive athlete, she became discontent with her appearance and didn’t adhere to a balanced diet.
Determined to change, Ashley began regular gym sessions and weight training, aiming to achieve a physique she could showcase with pride. Along the journey, she developed a passion for health and fitness and aspired to advance in this field.
After significant preparation, Ashley felt prepared to compete, making her debut at the WBFF NYC Championships in 2014. Her impressive performance led her to win, quickly earning her professional bodybuilder status.
Consistently participating in competitions, Ashley also excels as a fitness model with an ever-growing social media fanbase. Leveraging her platform for positive influence, she inspires countless individuals striving for transformations of their own.
Training
Ashley trains 5-6 days weekly, focusing on higher repetitions within standard set ranges. Her routine alternates between upper and lower body workouts, supplemented by short, high-intensity cardio instead of prolonged, steady sessions.
Check out a sample glute workout from Ashley’s regimen, ensuring she stays toned and continues to achieve gains.
Glute Workout
- Back Extension: 3 sets, 10 reps
- Cable Kickbacks: 4 sets, 12 reps
- Abductor Machine: 4 sets, 12 reps
- Sumo Squat: 4 sets, 10 reps
- Split Squats: 4 sets, 8 reps
- Barbell Lunges: 4 sets, 10 reps
- Hip Thrusts: 3 sets, 10 reps
Nutrition
Consuming approximately six meals daily, Ashley fuels her body to maintain high performance levels. To sustain muscle mass and low body fat year-round for her division, her diet includes chicken, brown rice, veggies, egg whites, nuts, oats, and smoothies. Though her portions are moderate, eating throughout the day helps her metabolism remain efficient.
Supplementation
Ashley opts for her preferred supplements to continue making gains. For those seeking a good foundation in supplementation, consider a meal replacement shake, pre-workout, and multivitamin to enhance physical and mental performance. Additional recommended supplements include creatine for strength, a fat burner for lean muscle retention, and BCAAs to combat fatigue and boost recovery. Regardless of your goals, a solid supplementation routine is crucial for ongoing progress.