Who is Caroline Aspenskog?
From Stockholm, Sweden, Caroline Aspenskog is a fitness bikini competitor and online trainer.
Her father’s death, whose final request was that Caroline becomes a fitness model and competitor, had a significant impact on her decision to pursue a career as a bikini athlete.
Short Career of Caroline Aspenskog
Caroline Aspenskog carried out her father’s desires by making a significant impact in the world of online coaching and bikini fitness competitions by using her father’s comments as “fuel” and inspiration to keep moving forward.
“If you want to accomplish something you need a clear vision of where you want to be, and when you want to be there.
Don’t give up your dream and the most important thing is to believe in yourself! Don’t forget that, and don’t forget to have fun on the way there.”
Body Measurements of Caroline Aspenskog
| Full Name: | Caroline Aspenskog |
| WEIGHT: | 115 – 125lbs (52.2 – 56.7kg) |
| ERA: | 2010 |
| PROFESSION: | Fitness Model, Personal Trainer, Bikini Fitness Competitor |
| NATIONALITY: | Swedish |
| HEIGHT: | 5’2″ (157.5cm) |
“You’re going to be in your own skin until you die, and that’s a while. So work for a body where you feel comfortable in. If your not where you want to be, start today for where you wanna be.”
Accomplishments
- Arnold Amateur, Bikini Class B, 25th place
“A female body is something that’s so beautiful. I wish all women would be proud of their own body no matter size or shape, and to not diss other women for being proud of theirs.”
Biography
Early Life of Caroline
The exercise was Caroline’s “first contact” when she was very young. Her father encouraged her to stay active throughout her childhood by regularly working out in the gym.
Caroline practiced a lot of dancing during her adolescence, especially salsa. She exercised in the gym in addition to dancing to maintain a trim and fit figure.
A Tragedy Is Coming
Caroline recalls her early years and youth fairly favorably. But when her father passed away at the age of 19, her entire world was sadly flipped upside down.
Caroline recalls her father telling her to compete in fitness competitions or become a fitness model before he passed away:
This was the final thing he spoke to me before passing away. My father was a real gym rat who instilled in me the values of perseverance and self-confidence.
Making her Father’s wish Come True
Caroline was distraught by her loss. To the best of her abilities, she continued to lead a healthy lifestyle in her father’s honor.
Her father’s wishes were fulfilled as she went on to become a fitness model, bikini competitor, and online personal trainer. Although it took time and effort, Caroline’s persistence eventually paid off.
Caroline claims, “I did whatever he told me to do. I know he is as well, and I am proud of it.
Training
Off-season Training Versus Contest Preparation
Both in and out of season, Caroline does the same exercises at the gym. However, it alters drastically when it comes to cardio.
Caroline reduces her cardio during the off-season when she wants to gain muscle, doing it only a few times each week.
On the other hand, she will perform cardio exercises twice a day, every day, when getting ready for a tournament.
Workout Routine of Caroline Aspenskog
A week’s workout looks like this for Caroline;
- Monday: Legs, glutes, and abs
- Tuesday: Back, shoulders, and abs
- Wednesday: Cardio, running, and stretching
- Thursday: Shoulders and abs
- Friday: Legs, glutes, and abs
- Saturday: Cardio, running, and stretching
- Sunday: Rest day
Biceps Exercise
Caroline’s biceps are one of her most noticeable physical features. Caroline used a barbell to perform a lot of biceps curls to fully sculpt this muscle.
She thinks the barbell curl is the ideal workout for increasing muscle size and giving it a toned appearance.
Caroline also enjoys performing the following biceps exercises:
- cable curls
- hammer curls
- dumbbell curls
Plyometric Training
Plyometric training isn’t for everyone, according to Caroline. It is effective if she wants to tone her legs and glutes, which is crucial while getting ready for a bikini fitness competition.
“I don’t want to say it’s a must-do for everyone! It works really well for me, and I enjoy the burn and the intensity.” – Caroline Aspenskog
“Oatmeal is my favorite meal every day! It’s so good and you can make it on so many different ways.”
Nutrition
Diet Plan for Caroline Aspenskog
Before eating her first meal of the day, Caroline typically works out in the morning. To speed up the fat loss, she will, however, take a scoop of BCAAs and her preferred fat burner before cardio.
Here is a picture of her daily menu plan for the contest preparation period;
- Breakfast: Half cup of oats, five egg whites, half an apple, half a banana, one multivitamin capsule, and omega-3s
- Snack: Half a cup of kidney beans, baby spinach, tomato, cucumber, and three ounces of chicken
- Lunch: Half cup of kidney beans, half cup of whole-grain rice, three ounces of chicken, and baby spinach
- Snack: Half cup of whole-grain rice and three ounces of chicken or lean beef
- Pre-Workout: One scoop of BCAAs, CLA, and fat burner
- Post-Workout: One scoop of BCAAs and one scoop of protein powder
- Dinner: One sweet potato and three ounces of lean beef
- Last Meal of the Day: One scoop of casein protein
Weight-Loss Diet
Caroline should weigh around 112 pounds before a competition. On the other side, she should weigh about 120 pounds during the off-season.
This implies that Caroline maintains her nutrition during the off-season. She continues to monitor her macros and the meals she consumes carefully.
She will eat larger meal quantities during the “bulking” period, which is the key difference.
Regardless of their glycemic index, she will also include more fruits and berries.
These fruits help Caroline meet her daily requirements without the need for additional supplements because they are high in fiber and other nutrients.
Supplementation
- BCAAs
- Fat Burners
- Protein Powder
- Multivitamin
- ZUMA
- CLA
- Omega-3 Fatty Acids in Capsule
Chocolate Protein Cake Recipe by Caroline Aspenskog
Caroline loves this dish because it satisfies her sweet taste without packing on the calories.
She has combined a lot of nutritious components to create a cake that is rich and delicious without being overly calorically dense.
The Main Ingredients;
- 1.25 dl almond flour
- 0.75mdl grated coconut
- 1.5 tablespoons coconut oil
- 2 tablespoons stevia straw
Alternative
- 3 tablespoons peanut butter
- 90 g coconut flour
- 1 tablespoon agar syrup / Sweet currant
- 1-3 tablespoons of water
Filling;
- 200 grams of black beans
- 2 tablespoons of raw cocoa powder
- 1/2 avocado
- 100 grams of banana
- 30 grams of casein protein
- 200 g of natural chocolate pudding
How to;
Bake the main ingredients for 10 minutes at 180 degrees Celsius in the oven.
The filling ingredients should be combined before being added to the saucepan. Remove the mass from the oven, then fill it with the ingredients for the filling.
After that, let the cake cool. The cake is prepared for serving once it has cooled.
“You can always be better and you will always have weaknesses you need to work on, in private and in your life/training.
What I love about this sport is that you can always be better, and you can always improve yourself and be a better and stronger version of you.”
Influences and Idols
Caroline said her parents were always encouraging her to be active. She was raised by health-conscious parents.
This “innate” love of exercise soon developed to the point where Caroline decided to pursue fitness full-time.
Caroline was further inspired to pursue her goal of being a fitness model by her father’s final desire before his passing.
Other Fitness Motivators
Caroline admires Nathalia Melo when it comes to other athletes. Nathalia is a well-known model and figure competitor best recognized for taking first place in the 2012 Bikini Olympia.
Caroline realized she wanted to appear like Natalia as soon as she saw her photos.
I resolved to modify my body starting that day to the image of the fantasy body I had in my head after seeing a picture of Nathalia Melo, said Caroline.
“I used to salsa dance, and I love working out, so this was the ideal opportunity to combine those two,” she explained. Hard work, a good physique, and some salsa skills. Carly Aspenskog
What Caroline Aspenskog Can Teach Us?
Like numerous other athletes, Caroline Aspenskog had to overcome obstacles to achieve her goals. When Caroline was 19 years old, she lost her father.
This incredibly traumatic experience made Caroline reevaluate the course she wanted to take with her work and her life.
Caroline’s strong mentality allowed her to utilize the memory of her father as an inspiration to keep moving forward.
She also looked up to other successful athletes like Nathalia Melo who had encountered their problems and conquered them.
If Caroline can teach us anything, it’s that not everything that happens in life is under your control. It’s your attitude towards these things which defines how successful your future will be.
It’s challenging to advance if you view challenges as something that keeps you from achieving your objectives.
No matter what life throws at you, you can achieve greatness, just like Caroline Aspenskog, if you can view these very challenges as something that will make you stronger.