Asha Coulthard Fitness Model Athlete Profile

Share:
  • Age:

    27
  • Height:

    5'2"
  • Chosen Sport:

    Fitness Modelling
  • Years Training:

    4
  • Off-Season Weight:

    60kg
  • Competition Weight:

    54kg
  • 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
  • Training Information:

    How much time do you spend training per day?

    Around 2 hours (about 1 hour cardio and 1 hour weights)

    We are very excited for you to begin your contest prep for the IFBB South Australian State Titles! We understand you recently had to make a HUGE decision as to which division you were going to compete in. Can you describe how you came to make your decision?

    Yes it really was a huge decision, which took me a long time to decide which path to take. Keep growing and go up to figure, or to downsize to be competitive in bikini again. I choose to downsize; my goal has always been to get my IFBB bikini pro card so my heart was set on that. 

    What is your current training split that will enable you to achieve your new goals?

     

    Day

    Exercise

    Sets x Reps

    MONDAY


    Hamstrings & Glutes




    Lying hamstring

    Seated hamstring

    DB deadlifts

    Glute bridge

    Donkey kicks

    Adductor machine

    All Exercises

    15-20 reps x 4 Sets

    TUESDAY


    Shoulders & Triceps



    Press

    Lateral raise

    Front raise

    Face pulls

    Tricep extension

    Tricep pull down

    All Exercises

    15-20 reps x 4 Sets

    WEDNESDAY


    Back, Biceps & Plyometrics



    Lat pull down

    Single arm row

    Cable lat pull

    Bicep curl cable

    Bicep curl db

    Plyo: 5 Exercises

    All Exercises

    15-20 reps x 4 Sets

     

     

    Plyometrics

    30 mins x 1min work / 1min rest

    THURSDAY



    Hamstrings & Glutes



    Lying hamstring

    Seated hamstring

    DB deadlifts

    Glute bridge

    Donkey kicks

    Adductor machine

    All Exercises

    15-20 reps x 4 Sets

    FRIDAY




    Shoulders & Triceps



    Press

    Lateral raise

    Front raise

    Face pulls

    Tricep extension

    Tricep pull down

    All Exercises

    15-20 reps x 4 Sets

    SATURDAY



    Back, Biceps & Plyometrics



    Lat pull down

    Single arm row

    Cable lat pull

    Bicep curl cable

    Bicep curl db

    Plyo: 5 Exercises

    All Exercises

    15-20 reps x 4 Sets

     

     

    Plyometrics

    30 mins x 1min work / 1min rest

    SUNDAY



    Full rest and recovery

    0

    How will your cardiovascular exercise differ from how you performed it in your previous prep? Can you describe to us when you will perform it, for how long and what your favourite method is? 

    Last prep I did cardio every day from day 1 and it was performed on the stair master; squeezing and contracting all my muscles with each step. This prep I haven’t started cardio as of yet and I’m currently 7 weeks out. When it starts in will be treadmill HIIT and LISS and plyometric cardio. Aiming to slim down my legs and define all the muscles instead of making everything grow. 

    What aspects of this new training regime do you find challenging? How do you overcome this to ensure you still perform to a high standard?

    Not being able to lift heavy. Keep my mind set on the goal that I want to achieve and be sure to check in with my coach to make sure im well on track. 

    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 last prep was a bit excessive; it was 18 weeks long and was something my body was not accustomed 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 place to get out off. 

    I always express to everyone they should put trust in their coaches/trainers; but if you feel like your 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 then get them to write it down so you can 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 your 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 your lacking. 

    Favourite sport outside of chosen sport and why?

    Gymnastics. I grew up doing gymnastics; it still is a huge passion of mine and I now coach it.  

    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. Hanging Leg Raises: I love training ABS!

    3. Quad Extensions: You can’t beat that burn!

    What are your 3 least favourite exercises and why?

    1. Any Triceps Exercise: They hurt!

    2. Lateral Raise Machine: It’s such an awkward position… although I think I’m too small for the machine... that tends to happen quite often LOL!

    3. Pec Fly Machine: I find keeping good form difficult with this exercise

    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:

    Has your approach to your nutrition regime changed for this new contest prep? If so, how does it compare to your previous methods?

    I'm now with a different coach, his method so far is completely different. I’m on lower carbs, more easily digested sources of carbohydrates and a greater variety of food groups.

    Can you give us an idea as to what a typical day during your prep currently looks like in respect to your daily nutrition intake?

    Meal

    Macronutrients & Vitamins

    Food Sources Include

    1     8:00 am

    Protein, carbs, fats and fruit

    Eggs, protein powder, oats, nuts, banana, blueberries

    2    11:00 am

    Protein, fats and greens

    Eggs, chicken, protein powder, avocado, nuts, spinach, beans, cucumber

    3    2:00 pm

    Protein, carbs, fats and greens

    Chicken, fish, beef, sweet potato. Nuts, beans, asparagus, pumpkin

    4    5:00 pm

    Protein, carbs, fats and greens

    Chicken, fish, beef, sweet potato. Nuts, beans, asparagus, pumpkin

    5    8:00 pm

    Protein, carbs and greens

    Beef, fish, chicken, sweet potato, beans, asparagus, broccoli

    6     10:00 pm

    Protein

    Protein powder, egg whites

    Many of us are confused about whether to include carbohydrates in our diets 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?

    I recommend for most people to use carbohydrate timing, so it is best to consume your carbohydrate sources around times that you know you are going to utilize them. Eg. First thing in the morning, pre workout (weight training) and post workout. This way your only filling glycogen and energy stores to fuel exercises so they are not spilling them over into body-fat stores. 

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

    My ‘diet’ is tailored for me and my goals specifically so I don’t find any challenges as such. Good plan I guess... 

    What is your favourite clean meal?

    Protein pancakes with frozen blueberries.

    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.

    What does your current supplementation regime look like? How does it differ from that of your off season regime, and which three supplements do you believe to play the biggest role in helping you lean out for a competition?

    My supplement regime is pretty much the same during prep and in off season, the only thing that really differs is the fat burner (drop factor) I try not to take it in off season; only reason being is I don’t want my body to build a tolerance to the product when its time to prep. 

    Throughout the day I use the following products:

    • Dymatize ISO100
    • MTS drop factor
    • Alca Pure
    • ON pro BCAAS
    • MTS greens + multi + probiotic
    • MTS digestive enzymes
    • ATP T432
    • ATP alpha venus
    • Fish oil tablets
    • Calcium Tablets
    • Vit C 

    You can get all of these great products in my Asha Coulthard Lean & Toned Supplement Stack Here!

    What is your opinion on the IIFYM style of dieting? How crucial are elements of dieting including micronutrient intake or nutrient timing in assisting the achievement of your fitness related goals?

    I have personally never tried IIFYM so I can not comment on how important it is using this method. It obviously works for some but not for others like most methods. 

    During your recent offseason, did 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?

    Yes I did, I rebounded pretty horribly post comp, due to not having any support from my coach and hormonal issues. I was quick to find someone new and he put me straight onto a diet plan to get me through my off-season. It is 100% important to monitor your off season especially post comp. You can never stay comp lean but its ideal to stay photo shoot ready! 

    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?

    So far ‘I'm allowed one cheat meal a week. Not sure how long for but I'm soaking it up while I can! My favourite cheat meal is a loveys pie! But they’re hard to get as they come from Alice Springs! Make sure you have your meals prepped ready to roll the next day! Food is fuel and food will always be there! 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 emotional at times. 

    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 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.com, Nutri2go, Show Off Hair Academy, Glamfit Bikinis, Farrago Skin & Body, BK Massage. Factors I consider would be how can they help me on my journey to achieve my goal, 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. 

    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?

    Holding my IFBB bikini pro card, would love to own my own gym and have a successful Team of competitors in Team Asha! Personal goal, every girl’s goal… marriage and a 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?

    • Bubbly
    • Committed 
    • Selfless

    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”

    What keeps you motivated?

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

    My family and my coach 

    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!!

    Oh, and don't forget to FOLLOW me on Instagram: http://instagram.com/asha_coulthard

Read 10135 times
Share:

Comments

Categories