Rebecca Maughan Interviews Lauren Ashwell Fitness Guru Rebecca Maughan interviews Gaspari athlete and IFBB Bikini competitor Lauren Ashwell:

How and when did you start training?

I have been going to the gym since I was 18 however I used to attend the cardio based classes and go running rather than hit the weights. I changed my training and diet with the aim of competing after watching the UKBFF British finals in 2011; I hadn't seen the bikini class before with it being the first year running in the UK with the UKBFF. I loved the look of the girls in this class and set myself the challenge to compete the following year.

Typical training week

I regularly mix my training up to keep it fresh. My current training week currently looks like this:

Day 1 – Glutes and hams
Day 2 – Upper body
Day 3 – Calves and core
Day 4 – Quads
Day 5 – Upper body

How much and what types of cardio do you do

I do fasted cardio x5 a week for half hour, the closer to my shows I get increase the time. I tend to use the treadmill for uphill walking, the stationary bike or cross trainer. I may have to invest in a Jacobs’s ladder……those things look brutal in a good way 

In The Fridge

My fridge is full of Tupperware boxes with my meals prepped. I food shop and prep my meals for four days in advance. I have apples and chopped pineapples for snacks that are also in my fridge.

Favourite Healthy Food

I’m currently hooked on butternut squash, I find as its quite sweet it curbs my sweet tooth as well as it being quite filling. I tend to roast this with a little coconut oil and fresh chillies, it’s delicious.

Favourite Cheat Food

Anyone who knows me well will know I do love cereal, both granola and kids cereal. I have a thing for banana and honey on toast.

Favourite Bikini Athletes, Fitness Models

Ava Cowen and Jamie Easton’s physiques were the girls I remember first seeing in my fitness magazines and who I had pinned up in my cupboards to stay on track and focussed. I love Ana Delia de Iturrondo’s look also.

Lauren Ashwell
Lauren Ashwell

Best Body Part

My shoulders are my favourite body part, I enjoy training these.

Number 1 Philosophy

To stop comparing ourselves to others and concentrate on being the best version of you. I used to be guilty of constantly looking at others and working myself up before a show. I now compete with myself, as long as I can step on stage knowing I have given it my all anything from then on is a bonus.

3 Tips For Women

1. Keep a log of diet and training, that way you can monitor your progress and make adjustments from there.

2. Hit the weight area in the gym for a tight sculpted body, with curves in the right places.

3. Stay consistent, changes take time.

2014 Competing Plans

I plan on competing in quite a few shows in 2014 I’m working hard to bring a better package. My first show of 2014 will be the UKBFF UK Nationals in April followed by the IFBB Summer invitational show in July.

About the Author

Female Fitness Guru at and competitor with NABBA and PhD Fitness.
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