Ainsley Rodriguez
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Who is Ainsley Rodriguez?

When Ainsley Rodriguez was 16 years old, she first started working out. Ainsley Rodriguez started going to the gym because she wanted to put on some weight and tone her body.

What began as a straightforward hobby quickly developed into a habit and, eventually, a full-fledged career. Ainsley Rodriguez began working for her trainer and nutritionist licenses after graduating from college.

Ainsley Rodriguez rose to fame as a nutritionist, strength coach, and fitness expert by the age of 25.

She also gained experience in the competitive lifestyle after placing third in her first bikini competition, the 2012 NPC Dayana Cadeau Classic.

Ainsley’s journey to physical success wasn’t, however, “sunshine and rainbows”. At the beginning of her fitness journey, she had to deal with criticism from her friends and family.

Here is her account:

Body Measurements of Ainsley Rodriguez

Full Name: Ainsley Rodriguez
HEIGHT: 5’4″ (162.5cm)
WEIGHT: 115 – 125lbs (52.2 – 56.7kg)
PROFESSION: Fitness Model, Personal Trainer, Bikini Competitor
ERA: 2010

Accomplishments Of Ainsley Rodriguez

  • Published Fitness Model
  • Sports Nutritionist
  • Diet and Training Coach
  • Sponsored Athlete
  • Bikini Competitor

Competition Background

  • Third place in the NPC Dayana Cadeau Classic’s bikini category

Biography (Early Life)

Moving Past Dance

Ainsley Rodriguez was born in 1991 and raised in Miami, Florida. Ainsely had a healthy and busy childhood, participating in sports like gymnastics and dancing lessons.

Ainsyle participated in numerous dance teams during her time in school. She remarked, “As I continued to engage in the dance teams in both middle and high school, my love for dancing took hold of me.”

Ainsley was a standout athlete and dancer in addition to being a superb student. She was given the chance to join an accelerated studies college program at the age of only 16 as a result of this.

However, choosing to start college early had disadvantages as well. She had to give up dancing because she spent much of her leisure time in school.

Fitness (Exercise)

Ainsley Rodriguez

Ainsley Rodriguez first learned about weightlifting and fitness while she was a college student. But because of the cerebral route she took, Ainsley didn’t have much free time.

She nonetheless decided to make the most of the little free time she had by working out at the gym, which was the ideal solution. She started attending the gym after that and gradually developed a remarkable figure.

She soon became “addicted” to her brand-new way of life, as she put it: “Before I knew it, I was hooked! I always found a way to get to the gym, whether it involved super intense workouts or juggling textbooks on the Stairmaster.


Ainsley Rodriguez competed in her first-ever bikini contest, the NPC Dayana Cadeau Classic, in 2012. She had no expectations, so when she won third place in the B category that day, she was shocked.


By the time she was 25, Ainsley had amassed a sizable international following as a fitness sensation.

She also started working as an online coach and has a background in both strength training and nutrition.

“Stop thinking about the future, and instead take a moment to simply take in and feel everything around you right now. As frequently as you can, do it.

A healthy body and immune system depend on electrons, which are naturally found on Earth. The physical aspect of health is just one aspect of it. Watch the rest unfold as you first take care of your mental health.

Training (Workout)

Favorite Exercise

Ainsley makes the most of her free time because she leads a busy life. This means she chooses HIIT exercises over long-running sessions for cardio.

Preferred Body Part

Legs are Ainsley’s favorite body area to work out. The challenge of working on them in the gym intrigues Ainsley the most because they are one of her weakest areas.

She also noted that she eats extra on her leg days to encourage maximum leg growth.

Ainsley’s Exercise

Ainsley Rodriguez

Monday: Shoulders/Abs

  • Barbell Shoulder Press, 4 x 10
  • One-Arm Side Laterals, 4 x 8
  • Arnold Dumbbell Press, 3 x 10
  • Front Dumbbell Raise, 4 x 8
  • Push Ups, (Until Failure)
  • Cable Crunches, 4 x 20
  • Hanging Leg Raises, 4 x 20
  • Roman Twists, 4 x 20

Tuesday: Quads/Calves

  • Leg Extensions, 4 x 8
  • Squats, 5 x 6
  • Leg Press, 4 x 8
  • Reverse Hack Squat, 3x 10
  • Sissy Squats (Until failure)
  • Seated Calf Raises, 4 x 20
  • Standing Calf Raises, 4 x 20

Wednesday: Off (Rest Day)

  • Recovery

Thursday: Arms

  • Barbell Curl, 3 x 10
  • Tricep V-bar Pushdown, 3 x 10
  • Hammer Curls, 3 x 10
  • Dips, 4 x 12
  • Preacher curls, 3 x 10
  • Skull Crushers, 3 x 10
  • Incline Dumbbell Curl, 4 x 10
  • Diamond Pushups, (Until failure)

Friday: Shoulders/Abs

  • Bent Over Low-Pulley Side Lateral, 4 x 10
  • Reverse Fly, 3 x 10
  • Seated Bent Over Rear Delt Raises, 4 x 10
  • Planks, 4 x hold 1 min
  • Side Bends, 4 x 15
  • L-Sit, 4 x hold 30 sec

Saturday: Hams/Glutes

  • Walking Lunges, 4 x 12
  • Stiff-Legged Deadlift, 5 x 6
  • Lying Leg Curl, 4 x 8
  • Cable Kick Back, 4 x 10
  • Reverse Hyper Extension (until failure)

Sunday: Back/Calves

  • Bent Over Barbell Row, 4 x 12
  • Wide Grip Pull Down, 4 x 8
  • Seated Lat Row, 4 x 10
  • One Arm Dumbbell Row, 3 x 8
  • Seated Calf Raise, 4 x 20
  • Standing Calf Raise, 4 x 20

You don’t have to cut carbs out of your diet. Find out what suits your physique best. The preferred whole-grain (not whole wheat) bread for athletes is Ezekiel bread, but I’m here to inform you that any whole-grain bread will do.

Nutrition (Diet Plan)

Seven meals a day, or one meal every two and a half hours, make up Ainsley’s normal diet. These meals each contain about four ounces of complex carbohydrates and five ounces of protein.

She avoids putting any artificial sweeteners in her food and wherever possible, she substitutes complete meals for shakes as a post-workout meal.

Ainsley’s Perspective On Consuming Protein;

The old-school bodybuilding concept of consuming your body weight in protein is so wrong and can have serious long-term health effects. We tend to consume protein.

I realize it’s challenging to change your perspective after reading so much of this hocus pocus on social media, but high-protein diets can limit the intake of foods that are critical sources of nutrients.

You need diversity in your diet, I’ve said it before, and I’ll say it again. Learn to pay attention to your body’s requirements and how it responds to them.

With my clients, I use a blood type approach to determine the specific foods that are contributing to bloating and inflammation, and then I work to replace them. Rodriguez, Ainsley

Ainsley’s Top Ten Dishes

  1. Chicken
  2. Egg whites
  3. Whole eggs
  4. Spinach
  5. Steak
  6. Oats
  7. Red potatoes
  8. Sweet potatoes
  9. Bananas
  10. Asparagus

Detoxification’s Importance

Every morning as Ainsley Rodriguez awakes, she performs a specific ritual. Four glasses of water, one of which is alkalized with half a squeezed lemon, are the first thing she drinks in the morning for her.

This not only increases her energy levels but also aids in her body’s cleansing and reduction of sugar cravings. This approach, according to her, is the “holy grail” of her nutritional advice and is used with all of her clients.

Food menu

  • 1st Meal: 1 cup Egg Whites, ½ cup of Oats, Almonds
  • 2nd Meal: 1 cup of Fat Greek Yogurt, 1 slice of Ezekiel Toast & 1 tbsp. of Almond Butter
  • 3rd Meal: 5 oz. Chicken, 4 oz. Sweet Potato
  • 4th Meal: 1 scoop Whey Protein, 3.5 oz. Banana
  • 5th Meal: 5 oz. Lean Steak, 1 cup of Steamed Veggies
  • 6th Meal: 1 cup of Egg Whites, ¼ Avocado

Ainsley’s Vitamins

  • Glutamine, 4 times a day (first thing in the morning, pre-workout, post-workout, before bed)
  • Leucine (post-workout)
  • Fish Oil, 3 times a day
  • Multi-vitamin
  • BCAAs
  • Whey Protein (post-workout)
  • Fast-Acting Carbs (post-workout)
  • Pre-workout
  • Casein Protein (before bed)

Influences And Idols

Ainsley admires Jamie Eason, an athlete with a distinguished fitness career. According to Ainsley, Jamie embodies the ideal of a fit and healthy lady.

In addition, she stated that Jamie is a wonderful role model for everyone due to her strength of character, outlook, and humble nature.

What Can Ainsley Rodriguez Teach Us?

It is obvious from her eating habits that Ainsley values her health highly.

Lemons are the number one “superfood” that can help with nearly anything, according to her, who advocates for a raw and balanced diet.

She thinks that the majority of illnesses and inflammatory conditions that affect the human body can be treated with an alkaline diet.

If there is one thing we can learn from Ainsley’s words, it is to take good care of your body and health. Because it is your “temple,” it serves as a reflection of your life up to this time.