I began lifting weights when I was about 15 for a Goodrich High School’s Power Lifting team. From my very first competitive meet, I was absolutely hooked. The rush of testing the maximum potential of my complete strength was rewarding in every essence. I suppose you could say I was a bit of a tomboy, but from where I grew up, getting a little mud on the tires was nothing short of normal. Over the course of my training, I fostered a passion for the science of strength, muscular endurance and means of nutrition and continued heightening my interests through my trials of progression in the sports’ ADAU and USAPL sanctions. After earning state and national records in both divisions, I decided to hang my hat on the sport and try an entirely new challenge; The art of diet. I could produce high numbers during single presses and compound movements but I was always lacking the aesthetic “wow” factor of your prototypical “gym rat“. In late 2010, I made the personal commitment to compete in my first figure competition.
After weeks and weeks of vigorous research and preparation, I stepped on stage for the first time at NPC’s 2011 Grand Rapids National Qualifying Figure and Bodybuilding Champions where I went on to achieve first place in my height division and was presented with the Overall Figure Champion award for the entire show. Without taking a breath, I made my debut National appearance at NPC’s Jr. USAs and achieved Top 10 ranking. The feeling of being on stage is almost supernatural to me and I wasn’t ready to throw in the towel on the competitive season just yet. Still yearning to top my previous presentations, I committed to Michigan’s final state level national qualifier, NPC’s Western Michigan Championships where I was once again crowned the reigning Overall Figure Champion of the show. I was now the first female competitor awarded back-to-back Overall Figure Champion at the two biggest, most competitive National Qualifiers in Michigan at the age of 21. I never used age, environment or excuses as a crutch. I firmly believe that if there is an insatiable passion within yourself to reach a goal, the only possible limitation you truly have lies in the choice of attitude you characterize. Every day is an opportunity to define ourselves and emulate a legacy.
I plan on further identifying myself as an inspiration to those seeking self-betterment, inside and outside of the competitive world. Committing yourself to a higher purpose, outlook or goal and in turn acquiring it is one of the most rewarding experiences we will ever experience. Rendering the notion that “impossible is nothing” is a wealth I tend to keep sharing, especially on my journey to my ultimate goal of becoming inducted into the IFBB Figure Pro ranks.
I recently moved across the country from my small town chicken farm life in Michigan to Dallas. Aside from being an USAPL/ADAU National record holding Powerlifter and Figure competitor, I also adore bantering endlessly about comics and super hero dichotomy (try me, I dare ya), absurdly addicted to peanut butter, freak for Star Wars and Lord Of The Rings, Zombie Apocalypse survival strategist, insatiably captivated by film, favorite super hero is The Incredible Hulk (henceforth, the smash motto), enjoy art, face melting music, exploring any and all venues of weight training, biology/biomechanics, developmental research on fitness/health and greatly fancy writing reviews critically analyzing the latest and greatest to hit the silver screen! Yes, I am a bit of a broad array; A nerdy/hillbilly/Jedi/meathead medley! Past my interests and hobbies, I most enjoy expressing myself the best way I know how – Through PASSION. Everyone is destined to leave an original imprint, message or legacy to the generations that prosper beyond our time here and mine is simple: live this life with an insatiable passion and purpose.
Typical week in the gym:
Depending on where I am in my contest preparation and level of desired conditioning, I do anywhere between 30 all the way to 120 minutes of cardio daily. The most effective modes for me include uphill sprints, Stairmill and incline treadmill walking/jogging. HIIT training plays a large role in my shredding regime!
My favorite day in the gym is definitely leg day. It is my area in which I have received most criticism - With all muscle groups, I tend to take a traditional bodybuilder approach: High volume. My method is to incorporate multiple sets to repeatedly target a specific muscle group in an attempt to breakdown muscle tissue and increase tension time as a means to illicit growth. Training this way elicits the ability to increase markers of protein synthesis post-exercise which is a very important indicator for muscle growth – However, in developing shapely, tediously tight lower extremities, I think it is also crucial to incorporate high intensity plyometric routines.
Being from the country, it is always refreshing to take my training outdoors when at all possible. Henceforth, I created a little plyo routine called “Gotham’s Reckoning”, (titled in my comic crazed fashion), that will not only crank up calorie expenditure, but specifically targets glutes, hams and quads. This heart pumping routine can be done in the gym, on the track or if you are hillbilly like me, down the dirt road!
For advanced plyo enthusiasts, repeat this entire circuit 3x
*15 minute up-hill walk /jog (warm up)
1. 20 lunge thrusts
2. 20 box jumps (any elevated surface works fine)
3. 20 power skips
4. 20 leap frogs (10 forward hops, 10 backward hops)
5. 50 high knees
6. 20 bounds (10 lateral lunges each leg)
7. 15 squat thrusts (wide stance, below parallel)
8. 20 power step-ups (a bench, staircase, chair or any elevated works fine)
9. 2x 30 second full sprint followed by 60 second recovery
When it comes to tunes, I am a bit of a head banger. For those of you who fancy having your skull rocked circa hot, tasty guitar licks during gym sessions; here is another taste of my latest lightning! Best bring your bib… It’s about to get messy ;)
1. NIN/Static-X – Closer (trance remix)
2. White Zombie - More Human than Human
3. Dark New Day - Brother
4. As I Lay Dying – Paralyzed
5. Tek One - Sleep with One Eye Open (remix)
6. The Devil Wears Prada- Still Fly
7. Asking Alexandria – Alerion
8. The Glitch Mob – Seven Nation Army (remix)
9. Rage Against the Machine- Bulls On Parade (Team Awesome Remix)
10. Muse – Knights of Cydonia (Nostalgia Dubstep Remix)
11. Bullet For My Valentine - Tears Dont Fall
12. Flyleaf – I’m So Sick (SK-ONE Dubstep Remix)
13 System Of A Down - B.Y.O.B.
14. The Used – Burning Down The House
15. The Smashing Pumpkins - Bullet with Butterfly Wings
16. Sound Garden – Spoonman
17. Audioslave – Cochise
18. Chiodos - Baby You Wouldn’t Last a Minute on the Creek
19. Underoath - It’s Dangerous Business Walking Out Your Front Door
20. Sevendust - Black
21. Live - I Alone
22. Candlebox - You
23. Staind - Mud shovel
24. Stone Temple Piolets - Plush
25. Pantera – Walk
The unique thing I had discovered about dieting is that to produce ideal results, the nutrition protocol must be tailored to YOUR needs. Everyone responds to macronutrient ratios differently so cookie cutter programs or "fad" diets typically flounder - For me, my approach for contest preparation consists of moderate fats and protein coupled with carb cycling. I am a stickler when it comes to meal prep, so all of my portions are always measured for accurate portion sizes. I believe its important to log my nutrition program to track my progression as far as what my body responds best with, as our bodys adapt and change over time. Because I am particularly sensitive to carbs, I have to be extra responsible in the off-season and make sure I indulge in moderation! Holding yourself accountable for eating clean whether you are a competitor or not will determine your success in reaching your overall fitness goals. My typical contest regiment looks like this:
Meal 1: 6 egg whites, 1/2c oats, 2tbs ground flax meal
Meal 2: 5oz tilapia, greens
Meal 3: 4oz chicken, greens, 12 almonds (every other day add 4oz yam)
Meal 4: 5oz tilapia, greens
Meal 5: 6 egg whites, 2 rice cakes
Meal 6: 1.5 scoop whey isolate, 2 tbs ground flax
Favorite cheat foods: Sushi, Pizza Rolls, Oreos, confetti cupcakes, white chocolate chip macadamia nut cookies, Reece's cup cheesecake with graham cracker crust (yep, I don't play games, hehe!)
Favorite diet foods: Natural peanut butter, almonds, and oatmeal
For anyone seeking to ignite their fitness flame, my best advice is to be consistent. You must develop a persistent mindset to uncover the discipline and sheer will power in which we all bare. Being fit and developing the physique of your dreams is not an over night process; there is no magic pill. In this particular pursuit, there is only your MIND, HEART and SPIRIT. I find that many women feel lost as to “where” or “how” to begin. Begin by grounding a belief – If you want something in this life, take it, and never surrender. As my favorite Grand Master of the Galactic Council once said, "Do or do not, there is no try." –Yoda
Kate “Smash” Aseltine
Birthday” August 24, 1990
Current residence: Dallas, TX
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