About your coach
Ashley Kaltwasser started competing in gymnastics at age 4, but in her spare time, she went about breaking records in jump rope, chin-ups, sprints and push-ups in elementary school! She converted to track and field as a sophomore in high school and competed in the 100-meter hurdles, long jump and cross-country running. Kaltwasser earned all-state honors in track and cross-country, and she broke seven records in both sports, all of which still stand today.
Kaltwasser sprinted her way into college with an NCAA Division 1 scholarship for the 400-meter hurdles and loved what it did for her body and her mind. “I truly believe my track background shaped the body I have today,” she says. “It taught me discipline and a strong work ethic.”
When track and college were over, Kaltwasser discovered NPC Bikini competitions — through a former high-school track coach! — and therein found a new outlet for her athletic and competitive nature. She entered her first competition in 2011, and by 2012, she had already been named the Arnold Amateur Bikini champion.
Since then, she has won the Bikini Olympia an unprecedented three times and the Arnold Bikini International two times. She is a member of Team Gaspari and travels the world teaching, coaching and leading women to help them reach their potential. “I get to inspire a lot of young women with my job, which is very rewarding,” she says. “I am very grateful for the path that I have chosen, and I am thankful that I have been afforded the opportunity to do what I do.”
About her workout program
There’s not a woman in the world who does not want to look like Kaltwasser in a bikini. “The woman that will pick me as a coach might be someone who wants to compete, but she also might be just looking to get into great shape,” she says. “My program is a healthy, mainstream way to help you look great and that is also maintainable. I want people to be in it for the long run and not just for 90 days, so mine is a realistic approach to getting into great shape.”
Kaltwasser’s workouts integrate progressive bodypart training (using at-home equipment as well as a standard gym cable machine), with plyometrics and plenty of high-intensity interval training cardio, all of which evolve and increase in intensity as the days and weeks go by. “You’ll start with four to five days a week of training and progress to five or six, depending on your level, and I always make sure there are rest days scheduled for proper recovery,” she says. “For every move and workout, there are plenty of modifications — as well as at-home move substitutions if you don’t belong to a gym — so no matter where you’re starting from or where you’re working out, you can benefit from my plan.”
About her nutrition
Fad and extreme diets are not going to be sustainable for the long term, and Kaltwasser understands this very well. “This plan does not count macros or do ketogenics or cut out food groups — nothing like that,” she says. “Instead, I created a healthy plan that is sustainable and easy to follow, and it includes tons of delicious foods you will love to make and eat.”
As a bonus, Kaltwasser has included some insider tips about seasoning and cooking foods in a healthy way and her personal secrets on curbing cravings, dining out successfully and getting a lean, strong body without starvation or deprivation. “Food does not have to be bland or boring or miserable,” she says. “I personally love all the foods I eat every day, and with this plan, you will, too.”