Who is Ashley Nocera?
Ashley Nocera, a professional bikini athlete, and former fitness enthusiast have one of the best female bodies in the world.
Ashley Nocera started weightlifting as a hobby when she was 15 years old. But at the age of 19, she won her first competition and received a Pro Card.
Her tale is told here.
Body Measurements of Ashley Nocera
| Full Name: | Ashley Nocera |
| HEIGHT: | 5′ (152.5cm) |
| WEIGHT: | Under 115lbs (52.2kg) |
| NATIONALITY: | American |
| PROFESSION: | Professional Bikini Athlete, Fitness Model |
| ERA: | 2010 |
Accomplishments
- Bikini Amateur, first place at the 2014 WBFF NYC Championships (Pro Card)
- Pro Bikini, 7th place, 2014 WBFF Las Vegas World Championships
- 2015 WBFF World Championships, fifth place in pro bikini
Biography
Young Years
Ashley had an interest in exercise since she was a little girl. She looked up to her muscular grandfather and had always been impressed by his size.
Ashley started swimming when she was 4 years old and went on to compete at a high level. She lived for this sport for the subsequent ten years.
She never, however, ate a balanced diet, and she never got the ideal body. In 2010, when Ashley was 15 years old, she had grown self-conscious about her appearance.
Beginning A Fitness Journey
Ashley started going to the gym the same year she decided she wanted to build the body of her dreams. She then began her adventure into the world of bodybuilding at this moment.
Ashley worked hard for the following three years to achieve her goal, training weights whenever she had free time. By the age of 18, in 2013, she had developed an attractive physique through diligence and perseverance.
After observing her development, Ashley developed a passion for exercise. She aimed to pursue competition to further her enthusiasm.
Inaugural Competition
After a year, Ashley had developed a body that was suitable for competition. Finally, she was prepared to enter her first competition.
The 2014 WBFF NYC Championships was her first time entering a stage. Her rigorous training regiment and careful diet paid off, leaving the judges in awe of her beautiful physique.
Amazingly, she won the trophy in her first performance. She had also outperformed all expectations and received her Pro Card at the same time, so it wasn’t all.
Ashley had graduated to the level of professional bikini athlete by the age of 19.
Professional Life
She qualified for the 2014 WBFF Las Vegas World Championships thanks to her win in the New York show. She participated in her second competition a few months later.
In her first professional tournament, she finished in a respectable seventh position despite not taking first place. She developed her body for the remainder of the year to compete against other professional athletes.
She went back to the WBFF World Championships in 2015. She placed fifth, outperforming her previous effort.
Online Iconic
Ashley’s excellent figure grew in popularity with each show she participated in. She quickly gained a sizable number of social media fans.
Ashley, who was 21 at the time, had achieved online fame by 2016. Because of her great body, she gained a lot of admirers all around the world.
Training
Ashley Nocera works out six days a week to keep and grow her incredible body. Depending on the activity, she executes high reps in sets of three to five.
She divides her workouts between periods for the lower body and the upper body. She likes to do HIIT on the treadmill and stair climber in quick 1-minute intervals for her cardio.
Exercise Routine
Ashley follows the following schedule:
Monday – Lower Body
- Squats 5 x 6-8
- Dumbbell Lunges 3 x 20
- Straight Leg Deadlifts 4 x 10-12
- Barbell Good Mornings 4 x 10-12
- Leg Curl 4 x 10-12
Tuesday – Arms/Abs
- Dumbbell Curl 3 x 10
- Hammer Curl 3 x 10
- Skull Crusher 3 x 10
- Tricep Pushdown 3 x 10
- Dips 3 x Failure
- Russian Twists 3 x 20
- Cable Chops 3 x 15
Wednesday – Lower Body
- Cable Kickbacks 4 x 15
- Hip Thrust 3 x 15
- Box Jump 4 x 10
- Step Up 3 x 10
- Adduction Machine 3 x 15
- Standing Calf Raise 3 x 20
Thursday – Shoulders/Back/Abs
- Dumbbell Shoulder Press 3 x 10
- Dumbbell Front Raise 3 x 10
- Pull-Ups 3 x Failure
- Cable Pullover 3 x 10
- Seated Cable Row 3 x 12
- Weighted Decline Crunches 4 x 15
- Hanging Leg Raise 4 x 15
Friday – Lower Body
- Squats 5 x 8
- Deadlifts 4 x 8
- Leg Press 4 x 12
- Leg Extension 3 x 12
- Barbell Lunges 3 x 20
- Abduction Machine 3 x 15
Saturday – Cardio
- 20 Minutes Stairmaster
- 15 Minutes Treadmill
Sunday – Rest
- Recovery
Nutrition
Ashley Nocera eats six meals a day to maintain a healthy metabolism and a well-fed body. Lean proteins, complex carbohydrates, and healthy fats make up her food plan.
She strives to maintain a low body fat percentage year-round while adding muscle.
Diet Program
- Meal 1: ½ cup Oats and 1 scoop of Protein
- Meal 2: Fruit Smoothie
- Meal 3: 6 ounces Chicken, ¼ cup of Brown Rice, and 1 cup of Vegetables
- Meal 4: ¼ cup Almonds
- Meal 5: 6 ounces Chicken or Tuna, Salad, and 1 cup of Vegetables
- Meal 6: 4-6 Egg Whites
Complementary Diet:
- Whey Protein
- Fish Oil
- Multivitamin
- CLA
- BCAA
Influences And Idols
Many followers all over the world have started their fitness adventures as a result of Ashley. She credits her grandfather as being the driving force behind her achievement, though.
While she was growing up, her grandfather competed in bodybuilding, and he shared his love of fitness with Ashley.
What could Ashley Nocera Teach Us?
Ashley Nocera has taught us to aspire high and put up the effort necessary to achieve them.
She started by achieving her goal of sculpting an aesthetically pleasing figure, and then she went above and beyond by obtaining her Pro Card by the age of 19.
One lesson Ashley’s tale can teach us is that perseverance pays off.