Posted 28 December 2011 by Interview:

Fitness Model Ashley Horner

What sparked your interest in training and did
you get how did you get started?

I had recently had my son, Tripp (my son) and I was at a friend’s house who had recently had her baby girl as well. We were flipping through the fitness magazine and we were checking out the girls. We couldn't believe how perfect their physiques were. So her and I decided to start training for a figure contest. We contacted someone locally in the community who had competed at a national level before and she guided us in the right direction. Before I knew it, I was on stage competing in my very first figure competition. Spirit of America, OCB Cape Cod. I not only placed first in my division but I took the overall!

Are you or have you ever been a card bunny
and avoided the free-weight section?

I have never enjoyed cardio, I have always been a weight junkie, and still to this day, I have to sometimes sneak my cardio in by swimming in the ocean, difficult hikes, rock climbing and quick HIIT sessions. But, sometimes although I don't care for cardio I still have to get on that that machine and just do it.

How long do you typically spend in the gym
during a typical workout?

Well right now I’m currently training for the Iron Man expo that will be in about 6 weeks to be the next spokes model with on bodyspace so my training and diet has dialed in… I’m now doing 2 sessions of cardio daily and my weight sessions are about 45 minutes. So, to answer your question probably 2 hours from start to finish.

Do you listen to music whilst you train?

Yes, I do listen to music, I have too because it drowns out all the other noises of people talking and it also keeps people from talking to me.
Keeps me motivated too,
Awolnation, the song Sail is a song that I love! Probably my favorite.

What’s the longest break I've had from training?

I took a break this past summer and went home to visit my Husbands family over the 4th of July, we rode 4-runners went to the lake and spent the 4th of July in St. Louis, Missouri and went to as many baseball games as we could. I had a great time, Blaine, (my husband), being a health nut too and is always having to be in top shape was to take a break with me at the same time. But, let me tell you after almost 4 weeks of not hitting the gym it was brutal getting my strength back. It’s amazing how fast you can loose it. Needless to say it was a well needed break and rest for my body. I came back even stronger and more developed.

Have you had any obstacles or set backs
towards achieving your goal physique?

Yes, I have actually a few. I am always having to move with my husband being in the military requires us to pick up and relocate every few years. So that is always an adjustment you get so busy as any military family could relate, you have to be extremely set on making sure you get your workouts in, but I would say diet is the hardest at this point. Also, I have had 2 boys who are now 2 & 4. My first competition was when Tripp just turned one. Since my first show I had to take a year off while I was busy getting my weight back down and in competition shape.

We know consistency is key, what tips would you give anyone struggling to stay consistent?

The biggest thing is motivation. Get a motivation wall, post some of your favorite athletes up where you can see it every day. Get a workout program and STOP with the yoyo dieting. You must find balance in your life amongst everything else going on. Keep it fun! Keep it exciting and make sure that the goals that you are setting for yourself are obtainable.

How do you deal with cravings for junk foods,
sweets and salty foods?

I have a pretty big sweet tooth, so if I'm really craving something sweet, I usually make some hot tea and add stevia or make some coffee with some sort of SF flavoring. But I make sure that I have a cheat day. Where I do reward myself! So during the week if I really want ice cream or chips and salsa, I look at my calendar and tell myself just a few more days Ashley and you can have that! Keeps me accountable.

Who are your favorite athletes,
or fitness models?

When I first started out fitness modeling, I admired Amanda Adams because in my opinion she is exactly what a true model is. Everyday, she is an ordinary girl, if you didn't know who she was you would never know by how she acted or presented herself that she was a model. But when she's on camera she lights up and turns into this beautiful transformation. When people think about models, I feel like they have this false idea that we walk around everyday hair done makeup on ready for a photo shoot. Which is not the case at all. When I see people in the gym look at me while I'm in my sweats and my hat on backwards, its like I see them shake their head and say, no…. that cant be Ashley Horner. I loved Ava Cowen's physique for the Europa this year, 2011. She had a beautiful flawless body.

What types of card have worked best for you?

I will usually alternate the stairs with running because I've always had muscular legs and I need to lean them out before competition time but I don't want to loose my booty, so I will alternate between the two.

What is my training routine like?

Mondays: Leg day

  • Walking lunges with 45-pound plate over my head 100x 4 sets of 25.
  • Squat rack 95 pounds 15x I always go deep with great form to hit the glutes.
  • Deadlifts 120 15x
  • Leg extensions 30 pounds 30x
  • Plie' squats with a dumbbell 65 pounds 15x
  • Jump squats 15x, 3 sets
  • Burpies15x, 3 sets

Tuesday, Back & Biceps

Lat pull down 100 pounds 12x
Seated row 80 pounds 12x
Upright row 50 pounds 12x
Low back extension 35 pounds 20x
Cable bicep curls 50 pounds 12x
Single arm concentration bicep curl 25 pounds 15x
DB hammer curls, 30 pounds 12x

Wednesday, Shoulders

Seated lateral raise 10 pounds 15x
Dumbbell shoulder press 35 pounds 12x
Cable reverse flys 30 pounds
Arnold press 25 pounds
Barbell front press 45 pounds

Thursday, Chest & Triceps

Dumbbell chest press flat bench 30 pounds 15x
Incline Dumbbell chest press 25 pounds 15x
Cable flys- 30 pounds 12x
Max out on push-ups 3x
Overhead tricep extension 30 pounds 20x
Cable tricep single arm press down 30 pounds 15x
Skull crusher’s barbell 25 pounds.


On Fridays I do a complete full body workout
with HIIT sessions in between. It usually last for about 60-90 minutes

Every day of the week I include abs and I don't allow myself to rest very long in between transition, just enough time to drink some water and readjust. During my workouts I consume over 1/2 a gallon of water. I’m continually drinking.

My Cardio is higher right now because I am 5 weeks out from a show in
LA at the Iron man convention.

What 3 tips would I give any woman wanting to get a feminine, CutandJacked physique like yours?

1. Do not be afraid to eat! You have to eat and when you transition over to the 6 small meals a day you will feel like you're eating a lot. But your body will use that for energy.

2. Don't be afraid to go heavy. You will not get a masculine body like a guy, as we don't have the hormones.

3. Never stop learning, we have information ALL around us. Learn from others experience and learn from your body. Everyone is different and everyone’s gains come in a slightly different way so experiment and don't be afraid to change things up.

Born: 1984


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