Mayla Ash is a certified trainer from Cooper’s Institute in Personal Training, Group Training & Prenatal Training, and has a background in Professional Figure competition. She is a fitness model and fitness expert.
Catch her in conversation with Women Fitness President, Women Fitness.
Namita Nayyar:
You must have had interest in sports and physical activities since childhood. Later you were encouraged & motivated to compete in fitness competitions. You reached the pinnacle of success by winning 1st position at 2013 NPC Team Universe & Fitness National Championships. Tell us about your journey that took you to the world of fitness and as a winner in Professional Figure competitions?
Mayla Ash:
My fitness journey started with my love for running, more specifically racing. It was my first love. My passion for running and the desire to always challenge my limits quickly developed into a phenomenal track and field career starting with placing 3rd in the Junior Olympics at fourteen. It was then I decided my goal was to compete that Olympics one day. Unfortunately, even with a standout track & field career through college and beyond that dream died when I had to hang up my spikes and stop competitive sprinting due to a torn ACL and a broken femur both which required four surgeries to get.
Still having a deep-seated passion for health and fitness, I poured into others that could benefit from my knowledge and experience through coaching collegiate sprinters and becoming a personal trainer certified by the world renown Cooper’s Institute. However, then though I continued to maintain myself I missed the challenge of competing and striving to better myself.
It wasn’t until attending the 2012 Dallas Eurorpa Expo where I watched my first bodybuilding competition that I decided to step out at try the sport of bodybuilding. So, eight weeks later and a lot of research I stepped on stage for the first time in late October 2012 and won 5th place. Two weeks later after a little tweaking to my diet and training went to the Texas State Naturals in Austin, TX and won my class and became nationally qualified to compete for a chance to earn pro my card at the Team Universe Championships. In July of 2013 After only three local shows and one national qualifier, I swept my classes earned her Pro Card at the Team Universe Competition in New Jersey, July 4th weekend. Reaching pro status in less than 9 months. Soon afterwards I set my mind to make a version of my “Olympic Dream” come true by striving towards the opportunity to compete at the IFBB Olympia Championships.
Namita Nayyar:
How has your experience in health & wellness, getting certified at the Cooper’s Institute in Personal Training, Group Training & Prenatal Training, and background in Professional Figure competitions help you in carving your present profession of being a fitness model and fitness expert?
Mayla Ash:
My experience in health & wellness has been a great foundation in assisting a variety of people with diverse goals. In fitness there are fundamental basics that always apply. But everyone’s current health condition and environment plays a huge role in the development of a plan to start moving towards their goals. The knowledge I acquired through my formal training at the Cooper’s Institute aids me in understanding what conditions or situations impact each other so that the most effective recommendation or plan of action can be provided.
As for my fitness modeling, when it comes to fitness, people a visual. Modeling aids in documenting that my advice is effective. It reassures people that I can achieve results. It also allows my “brand” to stand out compared to others health and fitness consultants and trainers.
Full Interview Continued On Next Page
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All Written Content Copyright © 2019 Women Fitness
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!
Namita Nayyar:
You have glowing skin and gorgeous hair. Do you take skin treatment to keep it young and glowing and secondly what you do to your hair to make them look so stunning?
Mayla Ash:
First, thank you for the compliment!! Concerning my skin care, It’s basic. I drink plenty of water, cleanse thoroughly, exfoliate often and moisture daily. Many don’t realize just how critical water is to the human body. Drinking water daily helps flush out the toxins out of of the body and allows the skin to regenerate while we sleep. To reveal that glowing new skin I first “pre-cleanse” it with Noxema and a exfoliating towel then follow up with a Neutragena Deep Cleans Facial Wipe. This process helps to remove the sweat, salt and oil that accumulates from my workouts and daily life from not only the surface but deep into the pores. Then I use a light essential oil to moisturize. Now my hair, well that’s a different story…LOL!
I wear my hair long and unprocessed which helps it maintain its strength. But with my daily workouts maintaining a sleek hairstyle is too time consuming or would require chemical products that would ultimately damage the hair follicles. So, on a day to day basis I normally “co-wash” my locks with a cream conditioner twice a week, dry the roots and moisturize it and my scalp with Moroccan Oil. At night I brush it out, secure it in a bun and sleep in a satin scarf or on a satin pillowcase to prevent breakage. In the morning I take down bun spritz with a leave-in conditioner and go! It gives me a carefree “Bohemian” look with big full soft airy curls. I save the more polished straight hairstyles for shows or photoshoots because of the diversity. To achieve that look I normally have my own hair straightened and curled. However if a more extreme bold hairstyle is desired I’ll have my hair and makeup sponsor, GetFlawless, braid my hair up so a custom wig can be sewed on.
Namita Nayyar:
Fitness modeling is about bold photo shoots. What advice you wish to give to the women of today to be body confident in order to do such bold modeling?
Mayla Ash:
When it comes to fitness modeling there are two things that are essential. Loving yourself and researching your photographer. Fitness modeling is not about being a size zero or six feet tall. It’s not only done by people who are self-absorbed or seeking attention. It’s about being happy with how you look and celebrating reaching your goal…whatever that goal may be for you. You have to be comfortable in the skin you are in before you step in front of a camera. The reality is that no matter how great a photographer is at editing the truly beautiful images take capture people are the one were the model radiates a peace with what is seen in the mirror.
The second piece part of this advice is equally important and some of the best advice that was passed along to me. Do your research on your photographer and make sure they are experienced in fitness or athletic modeling. The reality is there are some camera owners that prey on those with unreal expectations about any type of modeling or like to shoot images for alternative uses. Anyone can take a picture, but an experienced fitness photographer understands lighting, movement, symmetry and angles. They will guide their subjects into the poses to capture a work of art! So Google their names, check out their websites and online portfolio. Shop around for the right package and sometimes price that works for you. But find and use a photographer that shows solid work in capturing beautiful “raw” unedited pictures. Those are the ones that fitness magazines and supplement promoters are seeking to publish.
Namita Nayyar:
Advice and motivational words to the inspiring and budding professional figure competitor girls who all are your fans and shall like to know from you for their climb to ladder of success in field of professional figure competitions?
Mayla Ash:
When it comes to competing in the sport of bodybuilding its so important to understand the guidelines of the sport and the categories you are considering. So often I talk to new and potential competitors at workshops that where someone convince them to compete because they workout regularly. Not knowing that the judges are looking at symmetry, development and conditioning along with overall stage presence. All these things have to be brought together and fine-tuned before you step on stage or you risk having a bad show experience.
Whether you are just planning to compete once or plan to strive to become a Professional Competitor do your homework. “Know Before Your Show”. Learn about your category’s criteria in the federation you are joining so you and your coach train with purpose.
Those currently competing who are striving to go to the next level, keep in mind that the level you a trying to achieve is NOT the same as the level you are right now. So take the time to contact at least two different judges after each show, regardless of how you place, and request a critique so you can make improvements. Find the key elements and work to become better. Next level better.
Namita Nayyar:
Tell us how you felt before and after winning 5th place at the 2016 Optimum Classic?
Mayla Ash:
Being selected as top 5 in an Olympia qualifying show had me on cloud nine, but there was a little stress and self-doubt the night before the show. As excited as I was to start competing again, I was nervous about getting back on stage. There are moments during prepping for a show where competitors second guess things. I was no different. Is my carbohydrate loading and water depleting on schedule? Will I be too muscular in this line up? Did I improve enough? All these things ran through my mind as we all got backstage to get ready to perform. Fortunately for me as we lined up, a switch always flips on inside of me. The competitor comes out and all the doubt and fear disappear.
Namita Nayyar:
Who has been your biggest influence and motivation in your path to success?
Mayla Ash:
The person who had the most influence on me is my idol the beautiful Ms Olympia, Lenda Murray. Being into track and field since the fourth grade I was always athletic and muscular. Outside of that sports world I always felt out of place because of it until I can across two coffee table books created by Bill Dobbins called “The Women” and “Modern Amazons’. In these books he showcased Ms. Murray and her muscular form in a way that showed that muscles on a woman can be beautiful, feminine and even sexy. It was in that moment admiring those pictures that I finally felt I could be athletically successful and muscular and be feminine and beautiful.
Namita Nayyar:
What you wish to say about the website Womenfitness.net and message for its visitors?
Mayla Ash:
WomenFitness.net is a superb one-stop resource for every woman no matter where they are in their journey of life. Not only providing current information in the areas of exercise and nutrition WomenFitness.net also offers essential wellness and beauty tips and access to products and resources to help you achieve your goals. If you had only one choice to get expert recommendations, advice and support to become the best you that you can be I highly recommend you chose WomenFitness.net!
All content on this site is copyright of Women Fitness and no part of any article found on this site may be reproduced without an express permission and highlighted, do follow link crediting http:// www.womenfitness.net/ or preferably the original page as the source. This interview is exclusive and taken by Namita Nayyar President womenfitness.net and should not be reproduced, copied or hosted in part or full anywhere without an express permission.
All Written Content Copyright © 2019 Women Fitness