Asha Coulthard Bikini Model Athlete Profile

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Asha Coulthard Bikini Model Athlete Profile
  • Age:

    27
  • Height:

    5'2"
  • Chosen Sport:

    Bikini Modelling
  • Years Training:

    5
  • Off-Season Weight:

    56kg
  • Competition Weight:

    52kg
  • Competition Records:

    • 2012 NABBA & WFF South Australia Miss Glamour 2nd Place
    • 2012 NABBA & WFF Australia Miss Glamour 3rd Place
    • 2012 IFBB South Australia Bikini Open Short 1st Place
    • 2013 FitX IFBB Australian Grand Prix Bikini Open Short 4th Place
    • 2013 ANB South Australia Fitness Short 2nd Place
    • 2013 ANB Asia Pacific Fitness Short 10th Place
    • 2013 WNBF Asia Pacific Best Body Swimsuit Class 1 1st Place
    • 2013 WNBF Asia Pacific Best Body Swimsuit Overall Champion
    • 2013 WNBF Asia Pacific USA Figure Class 1 1st Place
    • 2013 WNBF Asia Pacific USA Figure Overall Champion
    • 2013 WNBF Asia Pacific Best Female Poser
    • 2014 FitX IFBB Australian Grand Prix Bikini Open Short 2nd Place
    • 2014 IFBB South Australia Bikini Open Short 2nd Place
    • 2014 IFBB Australia Bikini Open Short 3rd Place
    • 2015 IFBB South Australia Bikini Open Short 1st Place
    • 2015 IFBB Australia Bikini Open Short 1st Place
    • 2015 IFBB Amateur Olympia Bikini Open Short 1st Place
    • 2016 IFBB Australasia Bikini Open 2nd Place
    • 2016 IFBB Arnold Classic Asia Bikini Open Short 6th Place
    • 2016 IFBB South Australia Bikini Open 1st Place
    • 2016 IFBB Oceania Bikini Open Short 1st Place
    • 2017 IFBB Arnold Classic Australia Bikini Open Short 1st Place
  • Training Information:

    How much time do you spend training per day?

    Around 2 hours (about 1 hour cardio and 1 hour weights) depending on whether I am in my off-season or in a contet prep.

    What is your current training split?

    Day

    Muscle Groups & Exercises

    Sets & Reps

    Monday

     

    Hamstrings & Glutes

     

    Laying Hamstring Curls

    Seated Hamstring Curls

    Dumbbell SL Deadlifts

    Glute Bridges

    Cable Donkey Kicks

    Barbell Sumo Squats

    4 Sets Of Each Exercise

    15-20 Reps Per Set

     

    Tuesday

    Shoulders

     

    Seated Dumbbell Presses

    Dumbbell Lateral Raises

    Dumbbell Front Raises

    Rope Cable Face Pulls

    Bus Drivers

    Machine Rear Delt Flyes

    Bradford Presses

    4 Sets Of Each Exercise

    15-20 Reps Per Set

    Wednesday

    Quads

     

    Barbell Back Squats

    Leg Presses

    Dumbbell Lunges

    Bulgarian Split Squats

    Dumbbell Tension Squats

    Leg Extensions

    Frog Squats

    4 Sets Of Each Exercise

    Pyramid Up In Weight & Down In Reps On Each Set (15, 12, 10, 8)

    Thursday

    Plyometrics / Metabolic Conditioning Circuit

     

    Squat Jumps

    Lunge Jumps

    TRX Pulls

    Rowing

    Box Jumps

    30 - 45 Minute Circuit Style Workout

    Friday

    Back

     

    Lat Pull Downs

    T-Bar Rows

    Jesus Pulls

    Straight Bar Cable Pullovers

    Wide Grip Cable Rows

    Assisted Pull Ups

    4 Sets Of Each Exercise

    15-20 Reps Per Set

    Saturday

    Full Leg Workout

     

    Barbell Back Squats

    Deadlifts

    Leg Presses (Alternating Foot Position)

    Dumbbell Lunges (Wide & Normal Stance)

    Glute Hyperextensions

    Cable Donkey Kicks

    4 Sets Of Each Exercise

    15-20 Reps Per Set

    Sunday

    Full Rest & Recovery Day

     

    How does your cardiovascular exercise differ from your off-season to your contest prep? Can you describe to us when you will perform it, for how long and what your favourite method is? 

    During my off-season I taper my cardio down to 30 minutes of fasted LISS cardio (brisk walking) first thing in the morning 2-3 times per week  and 1 - 2 plyometric workouts per week as needed depending on what sort of condition I need to maintain for photo and video shoots. 

    During a contest prep I taper my cardio up and start adding in HIIT training both in the morning and post-workout, add in CrossFit style METCON workouts 1 - 2 times per week, and increase my plyometric workouts as needed depending on how fast I am losing body fat.

    What aspects of your training regime do you find most challenging? How do you overcome this?

    Making sure I am progressively overloading with weights each and every week so that my body continues to change, adapt, and ultimately grow. I have started tracking my workouts and keeping notes of what weights I am lifting for how many reps before I reach failure - this has helped keep me more accountable in this regard.

    Like yourself, we have seen many athletes endure some degree of health complications as a result of the extensive, continual efforts they put into their regimes. Can you shed some light on your experiences, and advise readers how to avoid experiencing such problems in their journey?

    My prep for the 2015 Arnold Classic Australia was a bit excessive; it was 18 weeks long and was something my body was not used to; minimal cheat meals, excessive calorie drops and huge amounts of training and cardio. 

    I ended up with hormonal problems, which put me in a really horrible situation to get out of.

    I always express to everyone they should put trust in their coach  or trainer; but if you feel like you're doing something off-track and your body isn’t reacting the way you know it should or feel like it should then always ask for a second opinion. 

    So a few simple steps to make sure this doesn’t happen to you:

    • 1. Ask questions, if you don’t understand what your coach is asking of you then get them to write it down so you can do your own research.
    • 2. Be mindful of your calories and how high/low they are.
    • 3. Don’t over-train in comp preps.
    • 4. Get regular check-ups with your GP if you're feeling sluggish or off.
    • 5. Low nutrient diets need to be supplemented with vitamins so make sure you do your research or ask your GP what you're lacking. 

    Favourite sport outside of chosen sport and why?

    Gymnastics. I grew up competing as a gymnast and I'm also a qualified gymnastics coach. I have one IFBB Fitness client who we have achieved IFBB Pro status with, which was definitely helped by my passion for gymnastics.

    What are your 3 favourite exercises and why?

    1. Chin Ups: I’m a beast at chin ups! There are so many different variations using so many different muscles!

    2. Anything Booty Related: I love growing my peach!

    3. Squats: It is always nice to feel strong and hit solid numbers on squats!

    What are your 3 least favourite exercises and why?

    To be honest I don't have any exercises I really don't enjoy doing. I think training abs is generally the most hated muscle group for people to train - I'm lucky with this as I don't have to do hardly any direct ab training.  

    Oh wait a second - of course nobody likes to doing HIIT cardio grrrrrrrr :-P

    How many hours do you sleep each night?

    6 - 8 hours. I always aim to get 8, but usually have to settle for 6.

    Are there any unique training tips you use that you would like to share with us?

    Your mindset is more important than any exercise or workout program; without the right attitude, no machine or exercise will help you reach your goals.

  • Dieting/Supplementation Information:

    How do you approach your nutrition in the off-season? How does this differ to during a contest prep?

    During my off-season I don't tend to weigh any of my food as I have a rough idea of how much of different foods I need to be eating to hit my required macronutrient intake. I also tend to add a large variation of foods into my diet and I'm not totally strict on what I can and cannot eat; if I feel like adding a particular food into my diet I'll find a way to make it fit. I guess it's almost like a hybrid semi-flexible approach to dieting. As I get closer to starting a contest prep I will consciously start to build up my caloric intake and pay more attention to macronutrient timing. When I start a contest prep it's game on! I completely tighten up my diet, limit my preservative intake and try to eat as fresh as possible, weigh everything I put into my body and track everything I consume. I progressively decrease  my caloric intake as required depending on how fast I am losing body fat.

    What does your daily nutrition intake look like during a contest prep?

    Meal 1 (8:00am): I like to consume proteins, carbs and fruit with my first meal of the day. My protein sources inlude Core ISO, low carb bread and egg whites, my carb sources include oats and bagels, and my favourite fruits are bananas and blueberries.

    Meal 2 (11:00am): I tend to consume only proteins, fats and greens during the day. My protein sources include chicken, red meat, turkey and ham, and occassionally Core ISO if I am in a rush. My fat sources include avocado and various nuts. My favourite greens are spinach, beans and cucumber (I'll eat whatever greens are in season).

    Meal 3 (2:00pm): Same as Meal 2.

    Meal 4 (Pre-Workout 5:00pm):  For my pre-workout meal I'll consume proteins and carbs. My usual pre-workout protein sources are chicken or fish. My favourite pre-workout carb sources are sweet potato, pumpkin, rice and bagels.

    Meal 5 (Post-Workout 8:00pm): For my post-workout meal I like to kick off the recovery process by consuming proteins, carbs and greens. My usual post-workout protein sources are red meat, fish and chicken, while I like to get my carbs from sweet potato, rice and rice cakes. My favourite post-workout greens are zucchini and asparagus.

    Meal 6 (10:00pm): Just before I go to bed I like to make a protein sludge including Core ISO, Chobani plain yoghurt, and frozen blueberries. It's delicious and helps satisfy any craving for sweets I might have.

    Many of us are confused about whether to include carbohydrates in our diet when we are trying to lose weight. What are the best ways to incorporate carbs to achieve a balanced diet but still allow us to reach our goals?

    The thing with carbs is that they are our body's preferred fuel source, but if we consume too much of them, or consume them when our body doesn't need fuel, they can be converted into triglycerides and stored as body fat. I therefore recommend  using carbohydrate timing -  only consuming carbohydrates around times when you know your body is going to utilize them as a source of fuel. For example, first thing in the morning, pre-workout (weight training) and post-workout. This way you're only filling glycogen and energy stores to fuel exercise and there is little to no chance of your body converting them into fat. 

    Tell us about your most challenging experience while dieting and how did you overcome it?

    Family get togethers! This is really the only time I find 'dieting' difficult as there is a crossover with the social aspect of enjoying food with my family. Fortunately, my family are very supportive of me and my goals so when I'm dieting for a contest they understand that I have to stick to my diet at all times.

    What is your favourite clean meal?

    Protein pancakes with frozen blueberries. And bagels. I love bagels!

    What is your favourite cheat meal?

    I’m not sure if this is the country girl coming out in me but it’s definitely a beef pie! In particular Lovey's beef & mushroom or beef & kidney pies from Lovey's in Alice Springs!

    What does your current supplementation regime look like?

    I love my supplements! I was fortunate enough to learn about the benefits of correct supplementation early on in my competitive career and they have helped me immensely over the years! I think a lot of girls are scared of supplementation when they shouldn't be - supplements can help you achieve your goals a lot faster than you otherwise would.

    My supplement regime is pretty much the same during my off-season and in contest prep - the only thing that really differs is my fat burner, MTS Drop Factor. I try not to take it in off-season as I don’t want my body to build up a tolerance to the product when it's time to prep. I also add some transdermal toning creams as a I get closer to a show just to help tighten everything up.

    The supplements I take daily, and the reasons why I take them, are as follows.

    • Protein Powders:
    • Core ISO: A source of protein for my meals
    • Rule 1 Isolate: 
    •  

    Fat Loss Supplements:

    • Core Burn (Off-Season) or MTS Drop Factor (Pre-Contest): My thermogenic fat burner that helps with increasing my caloric output during cardio and during the day
    • Creation ALCAPure: My fat metaboliser of choice to ensure that my body is using body fat as a source of energy during cardio and my weights workouts
    • ATP T432 Plus: My thyroid support supplement that assists with healthy thyroid function to ensure my body is using calories efficiently.
    • ATP Science Subcut: 
    •  

    Workout Supplements:

    • Core Fury: 
    • Core Pump: 
    • ATP Science Prototype 8: 
    •  

    Recovery Supplements: 

    • Core ABC: My BCAA supplement to help boost protein synthesis during the day and prevent muscle breakdown during my workouts (and OMG it tastes amazing!)
    •  

    Hormone Support Supplements:

    • Core Hard Extreme: My estrogen and cotrisol support supplement
    • ATP Science Block E3: 

     

    General Health Support Supplements:

    • Core Omega: My fish oil supplement to help with general health & wellbeing, keep my joints and tendons healthy, and make sure my brain is getting the Omega 3s it needs
    • Herbs of Gold Calcium: My calcium supplement to help keep my bones healthy
    • Herbs of Gold Vitamin C: My daily vitamin C supplement to keep colds and other virus' away
    • Ambrosia Nektar: My daily organ health supplement to keep my insides healthy and functioning properly
    • MTS Greens + Multi: My greens, multivitamin and probiotic supplement that assists with general health and wellbeing
    • MTS Uptake: My digestive supplement that helps keep my digestive system healthy and functoning efficicently

     

    I also absolutely LOVE LOVE LOVE De Novo Nutrition Utopia!

    •  

    MassiveJoes have grouped a bunch of these supplements together into 2 convenient stacks; my Lean & Toned Supplement Stack and my Health & Wellbeing Supplement Stack. You also get to save 20% on both of these stacks.

    During your off-season, do you stick to a specific nutrition regime? What advice would you give to others who aren’t necessarily competing or dieting, but still want to eat appropriately to optimise physical aesthetics and performance?

    Consistency is key! You need to find a dieting method that works for you that you can stick to indefinitely to see results - whether that be clean eating, flexible dieting, IIFYM - it really doesn't matter so long as you stick to it and are consistent. Generally speaking, I am a clean eater, so even in my off-season I eat a lot of whole foods (with the exception of a treat every now and again - hey, it's off-season :-)) I think carb timing is a huge aspect of nutrition that not a lot of people understand and put into pratice. If you're trying to eat appropriately to optimise aesthetics and performance, carb timing can make a huge difference.

    Will you include any ‘cheat meals’ or ‘refeeds’ during your preparation for the stage? What is your favourite cheat meal, and what advice would you give to get immediately back on track after indulging in one?

    I allow one cheat meal per week during contest prep. My favourite cheat meal is a Lovey's Pie! But they’re hard to get as they come from Alice Springs! To stay on track following a cheat meal make sure you have your meals prepped ready to roll the next day. That way you can have the best of both worlds! Abs and once a week cheat meals! 

  • Personal Information:

    You have had experiences with numerous different competition coaches out there for your various competition seasons. What factors should be considered when assessing which coach to choose for an upcoming competition?

    Look at their past history, the competitors they have worked with and be sure to meet them to make sure you know you will be able to give them honesty and trust. You have to be comfortable as comp preps are very physically, mentally, and emotionally draining.

    Is there one single method that is superior to all others when coaches approach training and nutrition? How important is it for coaches to ensure they know your body specifically and discover what you personally respond best to?

    A lot of this is trial and error, there are so many methods out there, you really need to just try a method for a 4-6 weeks, if your body doesn’t respond then try something new. 

    Being a personal trainer and a coach yourself, what do you do to ensure your clients remain motivated, positive, and exit out of a competition without completely falling off the wagon?

    My team have a team chat where they can keep each other motivated during prep and also during the off season. We all work together to lift each other up when times are hard. 

    I have weekly face to face check ins with my clients and check in with them every few days during their reverse diets. We set new goals straight away and work our butts off to reach new goals.

    We also all pose together on a regular basis, which helps keep everyone in check and motivated.

    We understand that competition preparations involve tailoring all aspects of your life to accommodate for the dietary and exercise requirements necessary for making it to the stage. How do you balance your fitness lifestyle around your work and family commitments?

    You just have to find a balance, be prepared with your meals so if you’re ever in a situation or at a family function you can stay on track. Plan your days and make sure you leave time away from gym and work to relax and ease the mind. Family and friends tend to be forgotten during preps for most people but it doesn’t have to be like this. Work together as a team so you have the best of both worlds. 

    How important is sleep during your contest prep? How many hours should athletes be getting every night?

    8 hours per night is recommended. Your body needs sleep and rest to grow and recover. 

    Who are you currently sponsored by? What factors do you consider when deciding whether to represent a company, and what advice would you give others who want to become a sponsored athlete?

    MassiveJoes, ReadyFit Meals, Show Off Hair Academy, Glamfit Bikinis and Farrago Skin & Body. Factors I consider would be how can they help me on my journey to achieve my goals? What stress can they help take away from my life? Are they someone I can work with to help myself and their business succeed and are they a respectful, loyal company I want to promote? I am very picky with the companies I associate with - I think you have to be to get the best out of any sponsorship arrangement.

    What other interests do you have outside of bodybuilding? How do you like to spend your free time?

    Wake boarding! River days with the family! 

    What led you to your chosen sport?

    I was introduced to my coach Gabe Hihira in August 2012 by a fitness competitor who suggested that I would suit fitness modelling. Having come from a small country town and having no idea what the sport was all about, I set up an interview with Gabe. Being blown away with the information I was given, the transformation my body could go through, hearing the opportunities that may arise from the sport, and the faith that Gabe had in me and my future in the sport, my eyes lit up! I was hooked and never once looked back.

    Where do you see yourself in five years time? Do you have any other goals outside of competing and succeeding in the fitness industry?

    Winning my Pro Card and competing on the Pro Circuit! I would love to own my own gym and have a successful team of competitors in Team Asha! On a personal level, every girl’s goal… marriage and a loving family. 

    Who are your role models and why?

    1. My Mum and Dad (Jo and Anthony). They have inspired me to want to make a difference, teaching me from day one that team work is a huge part in being successful. 

    2. WBFF physique athlete Andreia Brazier. Her quote says it all - “My motivation is based on my spiritual strength, that’s how I see it”... it's all about mind over matter.

    What are the 3 words that best describe you?

    • Passionate
    • Dedicated
    • Humble

    You’re a country girl. Do you think your country background has helped or hindered you in your chosen sport?

    Growing up on the land has definitely helped me with my fitness modelling... My upbringing taught me to not be afraid of a challenge, to be dedicated, and the values of commitment and hard work. It taught me good life ethics and instilled in me a strong work ethic. There’s no days off on a cattle station!

    Do you have a quote that you live by?

    This quote was first introduced to me by my parents growing up, and has stuck with me ever since! 

    “Team work makes a dream work”

    It's what I preach to my team everyday!

    What and who keeps you motivated?

    My goals and aspirations -  the thought of being on that stage :-)

    My family and my fiance. 

    Is there anything else you would like to leave us with (final words, motivational quotes)?

    Don’t ever give up, don’t ever feel like you’re failing someone and always live the life you want to live! Find your sparkle and don’t ever change the person you are deep inside! 

    Team Work Makes A Dream Work!

    • How can we follow your journey?

    Check Out My Website Here

    Like Me On Facebook Here

    Follow Me On Instagram Here

    Oh, and of course, don't forget to subscribe to the MassiveJoes YouTube Channel so you don't miss any episodes of my YouTube series Keeping Up With Asha (you can check out an episode below)

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