Namita Nayyar:
Share your exercise routine that you do to maintain such a bikini perfect physique?
Mayla Ash:
My workouts consist of moderate to heavy weight training five to six days a week and different types of cardio for 20 to 25 minutes twice a week during my growth & improvement season. However, when I am prepping for a competition, I switch things up and each workout becomes body part focus. Then I increase my cardio to 45 to 60 minutes daily depending on my body fat level and how much time I must be show ready.
Namita Nayyar:
What is your diet? Do you take a fixed regulated diet comprising of nutrients and vitamins to keep you in perfect health?
Mayla Ash:
My nutrition plan varies throughout the year. When I am in my improvement season it’s important to let the body “rest” a little so it will respond when it’s time to lean out to step on stage or get camera ready. During this time, I have four to five meals with a balance of carbs, protein and fats. Food selection is not very strict, but more of a IIFYM, or “If It Fits Your Macros” diet plan. I allow myself my favourite indulgences like sushi, Chicago style pizza and desserts. I LOVE sweets!! The key is to do so in moderation to keep body fat gain minimal.
When it’s time to start leaning the body out, I slowly transition into a more structured meal plan. My meals then consist of only specific proteins, complex carbs and good fats in a 2200 to 2100 calorie range and increase the number of daily meals to six to seven. Increasing my meals and spreading them out evenly throughout the day gives my body a reliable time table of when it will receive an energy supply. This security aids the body in releasing stored fat.
Yet even though food plays an essential role in maintaining my health and fitness it’s nearly impossible to get everything the body needs without my vitamins and natural supplements. Just like food and water, when you are active your body requires additional amounts of nutrients to function at an optimal level. To neglect these needs will eventually cause your vital systems and organs become sluggish and ultimately lead to health problems. To keep my body running effectively I take different multipacks containing pharmaceutical grade vitamins and minerals two to three time a day.
Namita Nayyar:
What is your motivation to take a multi-faceted personality of a fitness model, IFBB professional figure competitor, Fitness Personal Trainer and a nutritional expert?
Mayla Ash:
I have always been extremely active since childhood. I deeply enjoy serving as a health and fitness advocate that reaches people of all ages, economic levels and nationalities. What motivates me the most is how fitness journey, struggles and the lessons I learned inspire and motivate both women and men to find their way to a healthier lifestyle. I enjoy giving support and encouraging others to keep training hard and digging deep. It inspires me even more when someone tells me that they made a lifestyle changed or helped them in any way. To receive letters of thanks or being recognized by other women with the same dreams is an amazing feeling!
But amazingly I still run into many men and women that still believe lifting heavy weights will make a woman get as big and even look like a man! Which is not possible through basic training? My show appearances, fitness modeling and social media outreach are a wonderful medium to redefine the perception many males and females have concerning resistance training and muscle definition on females and even men. Muscle definition is sexy and what people want. They just don’t realize it! Muscle definition is what makes the body look tight and toned and look great in clothes and even naked. And the great part about it is that you can customize how much definition you want achieve!
My lifestyle also helps people understand that a healthy, active lifestyle is not a thing you start then stop when you reach your goal. It’s that thought process that many regain weight after doing these fad diet programs. Mankind was built to consume more unprocessed foods and be physically active daily. Two things that “convenience” has reduced or eliminated from most people’s lives. I feel a obligation to make a conscience effort to help reverse this trend. So, whether you compete or you just want to be fit and healthy, resistance training and food modification is a lifestyle that can be customized for anyone’s life. It not rock science, just a little effort each day. I am a strong advocate that it’s never too early or too late to start improving your health and moving towards your fitness goals. Strive to make the rest of your life the best part of your life!
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
