Name: Ashley Johns
Residence: South Bend, Indiana
Height: 5’ 9′
Weight: 142 Lbs
Trainer, Fitness Model, Spokesmodel and Model for Bodybuilding.com, Athlete Team BB.com, Motivational Speaker, Notre Dame University Biggest Loser Coach
Lost 41 pounds, gained so much more out of life.
Transformation of the Week in Feb, 2010, BB.com.
Transformation of the Week Muscle&Strength.com.
Shape Magazine Bodybuilding.com Ad each month in 2011.
Placing #6 top voted in Bodybuilding.com Spokesmodel Competition 2011.
When did you get started with fitness?
I was at a crossroads in my life. I had to take a hard look at myself and decide what I wanted out of my life, to continue gaining weight that had crept up on me and be unhappy, or live the life I wanted by making better choices and being in control. 2 years ago, January, 2009 I made this decision when I was 41 pounds heavier.
What drives you to be so fit?
I believe life is about progressing as a person. Being healthy physically creates a strong, healthy mind. I feel each day you wake up, you should make something great of it and try to be a better person each day. I love setting goals and overcoming challenges, it makes me stronger.
What has been the hardest obstacle for you to overcome?
Getting the last fat off of my abdominals and lower back. I have been told I have a “muscular potbelly,” that my abominal muscles naturally curve outwards, but I will not let that stop me from trying to get rid of the fat that lies above it. I hit a plateau for about 8 solid months where my body wanted desperately to stay a certain weight and now I’m busting out of it by always changing it up and cleaning my diet up big time and doing more cardio.
Could you tell us about your current training program?
I listen to my body first and foremost. If I am tired, I will lay off and just do low intensity cardio or take a rest day. This is key. Currently I am working with German Volume Training.
Monday-early morning cardio on empty stomach, run. Evening-Legs & abs (glutes and calves included)
Tuesday-Biceps and Back, followed by 20 minutes HIIT
Wednesday-Steady state cardio for 1 hour (run)
Thursday-Early morning steady state cardio on empty stomach (run) Evening-Shoulders and Abs
Friday-Triceps and HIIT
Saturday-Steady State cardio (run) for hour and half and stretch 15 minutes.
What does your diet look like?
I eat every 2-3 hours, about 5 times per day. I cut out carbs by 3 pm and then just eat green veggies rest of day with protein/fats. I usually will start of the morning with 1/2 cup Oat Bran or Oatmeal and egg whites. Snack usually is my Protein Pumpkin Bar. Lunch 5 ounce chicken with 1/2 cup brown rice and zucchini. Snack protein pancakes! Dinner Mahi Mahi with Zucchini or green beans.
I drink 1.5 gallons of water per day!
Do you take any supplements?
I take Gold Standard Whey Protein Double Chocolate is my favorite. Scivation Extend Green Apple Flavor for BCAA’s during and after my workout. Dessert Protein Cinnamon Bun and Chocolate Coconut (sometimes mix this with my Oat Bran/Oatmeal in morning). Multi-vitamin and Fish Oil. Pre-workout I take Jack’d Grape Flavor.
What Is Your Favorite Body Part?
I love my calves. They are strong.
If you could start back from the first day you started training would you do anything different?
I would have sought nutritional advice from a nutritionist. It has taken me a long time to learn how to eat “clean.” I’m still learning what works best for my body to take it to the “next level.” It’s all a learning experience really. You have to find what works for YOU.