20 year old Ashley Nocera is someone that knows how to get in competition-ready shape.
The stunning WBFF Pro Bikini Model is one of the most followed fitness pages on Instagram and she recently sat down with Fearless to discuss everything from her training and diet to motivation & the challenges of maintaining such a perfect body.
How did you get started with bodybuilding / Figure competition?
By the age of 18, I had been working out and lifting weights for about three years. I was devoting a large amount of time into building muscle and developing strength. When I started training, competing never was a goal of mine. I always admired the fitness competitors in this industry, but never thought I had what it takes to be able to do it myself. It frightened me just thinking about being on stage with hundreds of people watching. However, one day my boyfriend motivated me to step out of my comfort zone and give it a try. It was at this point that I turned my game face on and decided to put my absolute all into doing my first bikini competition in the summer of 2014.
What made you decide it was time to take your bodybuilding to the next level?
After placing first and earning my Pro status in my very first show, I had a drive to get my physique in even better shape. Being on stage for the first time, among so many beautifully fit woman really gave me the push I needed to train harder in the gym while also improving on my nutrition.
What sets you apart from the majority – Why have you made it so far but many struggle?
I never give up, no matter how difficult a situation is. I am an extremely passionate person and put my heart and soul into everything I do. I am not afraid to fail at something because I believe with every mistake comes a valuable learning experience. I push myself to new heights every day. I always keep going no matter how much pain I feel or how tired I may be.
What type of music do you listen during training?
I love to listen to anything that is going to pump me up and get me excited to workout. Usually I like to listen to Rap and Hip-Hop.
Favourite Motivational Quote?
“There are two types of pain, the one that breaks you and the one that changes you. In the gym, pain is felt as a result of weakness leaving the body. Physical pain is the glue of transformation and the pain of progress. The more you endure the harder it gets to accept the thought of failure.” –Greg Plitt
Who is your greatest sporting inspiration?
Michael Jordan is my biggest sporting inspiration because of his work ethic and perseverance. He believes that you should never fear failure and that if you want something in life you have to put in the work in order to make it happen.
Greatest Bodybuilding / Fitness Inspiration?
It is so difficult to narrow it down to just one because there are so many inspiring and motivational individuals. My top 2 would have to be Arnold and Greg Plitt.
What would you say to someone who is possibly following your progress, and looking to reach the same level as you?
I would tell someone to always stand tall and be proud of the progress they have made thus far. Never stop grinding for success. Do not throw in the towel when you face obstacles in life. Instead, push forward and keep your eyes focused on your goals. I would also say that everything takes time and results do not happen overnight. You must be patient and enjoy every step of the journey. If you aren’t quite where you want to be just yet, do not let that get you down. Instead, use it as fuel to work harder and harder.
What workout routine has worked best for you?
Monday: Lower Body
Squat 5 x 6-8
Dumbbell Lunges 3 x 20
Straight leg deadlift 4 x 10-12
Barbell Good morning 4 x 10-12
Leg curl 4 x 10-12
Dumbbell curl 3 x 10
Hammer curl 3 x 10
Skull crushers 3 x 10
Tricep pushdown 3 x 10
Dips 3 x failure
Russian twist 3 x 20
Cable chop 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
Dumbbell shoulder press 3 x 10
Dumbbell front raise 3 x 10
L-ups 3 x failure
Cable pullover 3 x 10
Seated cable row 3 x 12
Decline weighted crunches 4 x 15
Hanging leg raise 4 x 15
Friday: Lower Body
Squat 5 x 8
Deadlift 4 x 8
Leg press 4 x 12
Leg extension 3 x 12
Barbell lunges 3 x 20
Abduction machine 3 x 15
What is your favourite muscle to train?
I absolutely love leg day! More specifically, training glutes and hamstrings are my favorite.
What do you believe has been the biggest challenge in reaching your current level, both in bodybuilding
The discipline for dieting for a competition has been the biggest test mentally for me thus far. It can be challenging at times to keep an extremely clean diet due to all of the cravings that I experience during prep. I have to just constantly tell myself you can do this and not give in to any temptations.
What is your diet like?
Meal 1: ½ cup of oatmeal with 1 scoop of protein
Meal 2: Fruit smoothie
Meal 3: 6 oz chicken, brown rice and vegetables
Meal 4: almonds
Meal 5: 6 oz chicken/tuna, vegetables and salad
Meal 6: 4-5 servings of eggwhites
What does your best CHEAT DAY look like?
I typically will not devout an entire day to eating poorly, but I will incorporate a cheat meal into my normal day of eating. It is so hard to narrow it down, but my best would probably be a huge stack of chocolate chip pancakes or a big juicy burger with sweet potato fries/onion rings.
Do you maintain a fairly lean physique year round, or do you really peak and cut for competition?
I try to maintain being lean all year round. During offseason however, I do less cardio and focus on building strength and developing muscle. I try to do this while putting on as little body fat as possible. My diet still remains clean, but it is not as strict. My body fat typically will go up a little bit, in comparison my stage physique.
What is your supplementation like?
Whey Protein, fish oil, multi-vitamin, CLA, BCAA
Something Interesting your followers might not know about you?
The most I have ever squatted for one rep was 300lbs. weighing at 105lbs.
Follow Ashley on Social Media:
Facebook page: https://www.facebook.com/AshleyNocera1
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