Ainsley Rodriguez

Fitness Model, Personal Trainer, Bikini Competitor

Ainsley Rodriguez’s fitness beginnings date back to 2008, when she was 16 years old. She wanted to gain some weight and tone on her frame, so she started going to the gym.

What started off as a simple hobby, soon turned into a habit, and later, a full-blown career. After she finished college, Ainsley started pursuing her personal trainer and a nutritionist license.

By 25, she became a fitness celebrity, strength coach, and a nutritionist. She also became familiar with the competitive lifestyle, taking home 3rd place in her debut bikini show – the 2012 NPC Dayana Cadeau Classic.

However, Ainsley’s path towards success in fitness wasn’t all “sunshine and rainbows”. She had to deal with negative feedback from her friends and family in the initial stages of her fitness journey.

This is her story:

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Athlete Statistics

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Accomplishments

• Published Fitness Model
• Sports Nutritionist
  
• Diet and Training Coach
  
• Sponsored Athlete
  
• Bikini Competitor

Competition History

• NPC Dayana Cadeau Classic, Bikini Class, 3rd place

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Biography

Leaving Dance Behind

Born in 1991, Ainsley Rodriguez grew up in Miami, Florida. Ainsely lead an active and healthy life as a child, where she engaged in activities such as gymnastics and dance classes.

Throughout her schooling years, Ainsyle participated in several different dance teams. She said; “My love for dance took hold of me as I continued to participate in the dance teams in both middle and high school.”

Alongside her great performances in sports and dance, Ainsley was also an extraordinary student. It was because of this, she was offered the opportunity to enroll in an accelerated studies college program, at only 16 years old.

However, the decision to enter college at an early age had its downsides as well. She had to leave dance behind, as education took the majority of her free time.

Fitness

During the time she was in college, Ainsley stumbled across weightlifting and fitness. But Ainsley didn’t have a lot of free time available, due to the intellectual path she chose.

However, she decided to spend the little time she had doing something that would keep her body fit – the gym was the perfect answer. She then began going to the gym, and slowly but surely, building an extraordinary physique.

Soon, she got ‘hooked’ on her new-born lifestyle, as she said; “Before I knew it, I was hooked! From balancing textbooks on the Stairmaster to super setting workouts, I always managed to find a way to get to the gym.”

Competition

In 2012, Ainsley took part in her first ever bikini competition, the NPC Dayana Cadeau Classic. Having had no expectations, she was amazed when she took home 3rd place in the B category that day.

Popularity

By the age of 25, Ainsley became a fitness sensation – gaining masses of followers from all over the world.

She also became an online coach, with the expertise in nutrition and strength training.

 

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“Stop worrying about the future and take a second to just absorb and feel everything around you at this very moment. Do it as often as you can. The Earth is a natural source of electrons which are essential for a healthy body and immune system. Health is so much more than just the physical! Take care of your mental state first and watch the rest follow!”

Training

Cardio Preference

As she has an occupied life, Ainsley makes sure to make the most out of her free time. In regards to cardio, this means she avoids long running sessions, and opts for an HIIT instead.

Favorite Body Part

Ainsley’s top body part to train is legs. They are one of her weaker points, and the challenge of training them in the gym is something that excites Ainsley the most.

She also mentioned that she eats more on her leg days – this way, she tries to make them grow as much as possible.

 

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Ainsley’s Workout

Monday: Shoulders/Abs

• Barbell Shoulder Press, 4 x 10
• One-Arm Side Laterals, 4 x 8
• Arnold Dumbbell Press, 3 x 10
• Front Dumbbell Raise, 4 x 8
• Push Ups, (Until Failure)
• Cable Crunches, 4 x 20
• Hanging Leg Raises, 4 x 20
• Roman Twists, 4 x 20

Tuesday: Quads/Calves

• Leg Extensions, 4 x 8
• Squats, 5 x 6
• Leg Press, 4 x 8
• Reverse Hack Squat, 3x 10
• Sissy Squats (Until failure)
• Seated Calf Raises, 4 x 20
• Standing Calf Raises, 4 x 20

Wednesday: Off (Rest Day)

• Recovery

Thursday: Arms

• Barbell Curl, 3 x 10
• Tricep V-bar Pushdown, 3 x 10
• Hammer Curls, 3 x 10
• Dips, 4 x 12
• Preacher curls, 3 x 10
• Skull Crushers, 3 x 10
• Incline Dumbbell Curl, 4 x 10
• Diamond Pushups, (Until failure)

Friday: Shoulders/Abs

• Bent Over Low-Pulley Side Lateral, 4 x 10
• Reverse Fly’s, 3 x 10
• Seated Bent Over Rear Delt Raises, 4 x 10
• Planks, 4 x hold 1 min
• Side Bends, 4 x 15
• L-Sit, 4 x hold 30 sec

Saturday: Hams/Glutes

• Walking Lunges, 4 x 12
• Stiff-Legged Deadlift, 5 x 6
• Lying Leg Curl, 4 x 8
• Cable Kick Back, 4 x 10
• Reverse Hyper Extension (until failure)

Sunday: Back/Calves

• Bent Over Barbell Row, 4 x 12
• Wide Grip Pull Down, 4 x 8
• Seated Lat Row, 4 x 10
• One Arm Dumbbell Row, 3 x 8
• Seated Calf Raise, 4 x 20
• Standing Calf Raise, 4 x 20

 

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“You don’t need to eliminate carbs from your diet. Learn what works for your body. Ezekiel bread has been crowned as the go-to for fitness enthusiasts but I’m here to tell you any whole grain (not whole wheat) bread will do just fine!”

Nutrition

Ainsley’s typical diet consists of seven meals a day, which translates to one meal every two and a half hours. Each of these meals consists of around five ounces of protein and four ounces of complex carbohydrates.

She avoids adding any artificial sweeteners to her foods, and replaces shakes with whole meals as often as possible after workouts.

Ainsley’s take on protein consumption;

“We tend to overeat protein and that old school bodybuilding mentality of eating your weight in protein is so flawed and can actually have severe health consequences over time. I understand it’s difficult to reprogram your mind when you’ve read so much of this hocus pocus on social media, but high-protein diets can actually restrict foods that provide essential nutrients.

I’ve said it once and I’ll say it again – you need variety in your diet! Learn to listen to your body and how it responds to what it needs. I take a blood type approach with my clients to help figure out just what foods are causing inflammation and bloating, and then work to replace them!” – Ainsley Rodriguez

Ainsley’s Top 10 Foods

1. Chicken
2. Egg whites
3. Whole eggs
4. Spinach
5. Steak
6. Oats
7. Red potatoes
8. Sweet potatoes
9. Bananas
10. Asparagus

Importance of Detoxification

Ainsley has a particular ritual every time she wakes up. She starts off her mornings with four glasses of water, one of them being alkalized with half a squeezed lemon.

This not only raises her energy levels, but helps with sugar cravings and the detoxification of her body. She says, she uses this method with all of her clients – it’s the “holy grail” of her nutrition tips.

Diet Plan

• 1st Meal: 1 cup Egg Whites, ½ cup of Oats, Almonds
• 2nd Meal: 1 cup of No Fat Greek Yogurt, 1 slice of Ezekiel Toast & 1 tbsp. of Almond Butter
• 3rd Meal: 5 oz. Chicken, 4 oz. Sweet Potato
• 4th Meal: 1 scoop Whey Protein, 3.5 oz. Banana
• 5th Meal: 5 oz. Lean Steak, 1 cup of Steamed Veggies
• 6th Meal: 1 cup of Egg Whites, ¼ Avocado

Ainsley’s Supplements

• Glutamine, 4 times a day (first thing in the morning, pre-workout, post-workout, before bed)
• Leucine (post-workout)
• Fish Oil, 3 times a day
• Multi-vitamin
• BCAAs
• Whey Protein (post-workout)
• Fast-Acting Carbs (post-workout)
• Pre-workout
• Casein Protein (before bed)

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Idols and Influences

Ainsley looks up to an athlete with a long and incredible fitness career, Jamie Eason. Ainsley says Jamie is the perfect epitome of a healthy and fit woman.

She also said that Jamie is a great role model for everyone, because of her strong character, mindset, and humble personality.

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What we can learn from Ainsley Rodriguez

Seeing her dieting methods, it’s clear that Ainsley places a great importance on her health.

She preaches a raw and balanced diet, with lemons being the number one “superfood” that help with almost anything. She believes that an alkaline diet is the cure to killing most of the diseases and inflammations inside of the human body.

If there’s anything we could take out from Ainsley’s advice, it would be to take care of your health and your body. For it is your “temple”, and the reflection of the life you’ve been living up until this point.