Tag: Ashley Nocera

Ashley Nocera Profile & Stats

The biography, life, and accomplishments 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 complete breakdown of her profile, stats, biography, training, and diet regimens.

Full Name: Ashley Nocera

Weight
Height
Date Of Birth

Under 115 lbs.
5’0’’
08/15/1994

Profession
Era
Nationality

Bodybuilder (Bikini), Fitness Model
2010
American

Biography
Growing up, Ashley was in awe of her bodybuilder grandfather and being active was always a part of her life. While she was a competitive athlete, she became unhappy with her appearance and a balanced diet wasn’t something she followed.
So, she decided to make a change. Going to the gym and working with weights, she was determined to get a physique she would feel proud to show off. Through this journey, however, she fell in love with health and fitness and was determined to take it to the next level.
After plenty of preparation, she felt ready to compete and took the stage at the WBFF NYC Championships in 2014. Impressing the judges, she ended up winning and became a professional bodybuilder almost in the blink of an eye.
She continues to compete but has made a great career as a fitness model and has a growing social media following. Using her platform to do good, she is an inspiration for so many looking to make the changes they want to most.
Training
Ashley works out 5-6 days per week and performs higher reps in a normal set range. Depending on the day, she will work her upper or lower body and in terms of cardio, shorter, more high intensity work powers her through as opposed to longer, more steady cardio.
Let’s take a look at a great glute workout that Ashley uses to stay toned as well as see continued 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
Ashley eats around 6 meals per day to fuel her body and keep performing at a high level. For her division, keeping on muscle and maintaining low body fat year round is key. Foods that Ashley includes in her diet are chicken, brown rice, vegetables, egg whites, nuts, oats, and smoothies. While her portions may be smaller, eating throughout the day keeps your metabolism working as efficiently as possible.
Supplementation
Ashley uses her own supplements of choice to continue to power her gains, but for those who want a good start when it comes to supplements, you must look into a protein powder, pre-workout, and multivitamin. Working to benefit you either physically, mentally, or both, these are essential. Other notable supplements to use are creatine for added strength, a fat burner to shed that unwanted fat and work for lean muscle retention, and BCAAs to help push past fatigue and kickstart recovery. Whatever your goals may be, a solid supplementation routine is imperative to keep pushing those gains forward.