Tag: bikini
Whitney Johns Profile & Stats
The biography, life, and accomplishments of Whitney Johns
Whitney Johns is a bodybuilder, fitness model, and personal trainer who has grown over the years to be a fitness icon. After a career of trying many different sports, she decided to give weightlifting a try, and hasn’t looked back.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Whitney Johns
Weight
Height
Date Of Birth
135-145 lbs.
5’9”
11/29/1990
Profession
Era
Nationality
Bodybuilder, Fitness Model, Personal Trainer
2010
American
Biography
Whitney Johns grew up in Idaho and never could really find her niche. She loved to be active and push herself, but the struggle of finding what sport to do was challenging for her. But what she would find was fitness and weightlifting and with a poor track record of enjoying other sports, she decided to give this a try. And she never looked back.
Building her physique and falling in love with weightlifting, she was fueled by physical fitness and this developed a strong discipline and confidence in herself. After training for some time, she decided to compete and from there, modeling agencies began knocking. She landed jobs with big magazines and began to build a following on social media. Now a fitness icon, she seeks to help others see those gains they want most through hard work and inspiration.
Training
Whitney focuses a lot on legs and lower body work to keep her lower half as toned as possible, but she will of course work her upper body to keep that well-rounded physique. When it comes to cardio, she loves HIIT workouts for they will increase your heart rate and really give you the edge when it comes to endurance and burning extra calories.
Legs
Smith Machine Glute Kickback: 3 sets, 10 reps
Crab Toe Touches: 3 sets, 10 reps
Dumbbell Front Squat: 3 sets, 8 reps
Kettlebell Sumo High Pull: 3 sets, 10 reps
Squat Jacks: 3 sets, 10 reps
Hip Thrust: 3 sets, 10 reps
DB Single Leg Squats: 3 sets, 12 reps
Bulgarian Split Squat: 3 sets, 10 reps
Side Lunge With Knee Drive: 3 sets, 12 reps
Squat Jump Lunge: 3 sets, 8 reps
Bodyweight HIIT Workout
Dips: 4 sets, 30 seconds
Jump Squats: 4 sets, 30 seconds
Boat Pose Pulses: 4 sets, 30 seconds
Squat Burpees: 4 sets, 30 seconds
Skater Squats: 4 sets, 30 seconds
Nutrition
Whitney seeks to keep her diet as simple as possible and only sticks to healthy and whole foods. This includes your essentials being lean meats, complex carbs, and healthy fats. But, like us all, she loves a good cheat meal here and there and typically this will be ice cream. By keeping her diet simple and not working to make it too complex, she is able to properly and easily prepare so she can eat with ease.
Supplementation
Along with a proper training and nutrition routine comes supplementation. It is important to supplement with certain products that can work to enhance all your gains. Three staples to cover your workout basics are a pre-workout, BCAA, and protein powder. These will work to increase energy, push through fatigue, enhance recovery and spur growth, each respectively of course. But together, these can work wonders. Also consider a multivitamin, super green, or omega-3 supplement to aid in your overall health and wellness goals.
Ashley Nocera Profile & Stats
The biography, life, and accomplishments of Ashley Nocera
Ashley Nocera is a fitness model and bodybuilder competing in the Bikini division. Beginning her lifting journey at a young age, she has competed in many competitions and has sculpted an amazing physique for all to envy. With a massive following on social media, she is able to engage with her fans and post progress photos online.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Ashley Nocera
Weight
Height
Date Of Birth
Under 115 lbs.
5’0’’
08/15/1994
Profession
Era
Nationality
Bodybuilder (Bikini), Fitness Model
2010
American
Biography
Growing up, Ashley was in awe of her bodybuilder grandfather and being active was always a part of her life. While she was a competitive athlete, she became unhappy with her appearance and a balanced diet wasn’t something she followed.
So, she decided to make a change. Going to the gym and working with weights, she was determined to get a physique she would feel proud to show off. Through this journey, however, she fell in love with health and fitness and was determined to take it to the next level.
After plenty of preparation, she felt ready to compete and took the stage at the WBFF NYC Championships in 2014. Impressing the judges, she ended up winning and became a professional bodybuilder almost in the blink of an eye.
She continues to compete but has made a great career as a fitness model and has a growing social media following. Using her platform to do good, she is an inspiration for so many looking to make the changes they want to most.
Training
Ashley works out 5-6 days per week and performs higher reps in a normal set range. Depending on the day, she will work her upper or lower body and in terms of cardio, shorter, more high intensity work powers her through as opposed to longer, more steady cardio.
Let’s take a look at a great glute workout that Ashley uses to stay toned as well as see continued gains.
Glute Workout
Back Extension: 3 sets, 10 reps
Cable Kickbacks: 4 sets, 12 reps
Abductor Machine: 4 sets, 12 reps
Sumo Squat: 4 sets, 10 reps
Split Squats: 4 sets, 8 reps
Barbell Lunges: 4 sets 10 reps
Hip Thrusts: 3 sets, 10 reps
Nutrition
Ashley eats around 6 meals per day to fuel her body and keep performing at a high level. For her division, keeping on muscle and maintaining low body fat year round is key. Foods that Ashley includes in her diet are chicken, brown rice, vegetables, egg whites, nuts, oats, and smoothies. While her portions may be smaller, eating throughout the day keeps your metabolism working as efficiently as possible.
Supplementation
Ashley uses her own supplements of choice to continue to power her gains, but for those who want a good start when it comes to supplements, you must look into a protein powder, pre-workout, and multivitamin. Working to benefit you either physically, mentally, or both, these are essential. Other notable supplements to use are creatine for added strength, a fat burner to shed that unwanted fat and work for lean muscle retention, and BCAAs to help push past fatigue and kickstart recovery. Whatever your goals may be, a solid supplementation routine is imperative to keep pushing those gains forward.
Gym Crush: Ana Cheri
Presenting Ana Cheri
You have to be living under a rock if you don’t know about Ana Cheri. For all the turtles, Ana Cheri is a social media sensation with over 10 million Instagram followers. Ana arguably has one of the hottest bodies on the internet.
If you’re into women with hourglass figures, you’re in for a treat. Cheri was Playboy’s Playmate of the Month for October 2015. Before you google her Playmate adventures, read on to know more about her.
Ana Cheri proves the people wrong who think muscular girls look manly. Cheri has a perfectly crafted physique which can put many to shame. Ana has proportionate muscles which add to the aesthetics.
Ana can rock any outfit and this picture is the proof. Cheri keeps her fans entertained with her Instagram posts and stories. She even lets her fans into her life by sharing behind the scenes videos and photos.
Cheri has to be one of the most beautiful women you will ever see. Her thoughtful captions will give you a little something to ponder over. You can expect a few nuggets of knowledge every now and then from her.
Ana is much more than a pretty face. She is an entrepreneur and has her own line of swimwear called Cheri Swim. These adjustable bottoms are a new approach to the otherwise boring swimwear.
Ana owns a gym with her husband (sorry boys) called Be More Athletics. Cheri is always pushing people to be their best selves. She holds transformation challenges to give people a kick start on their fitness journies.
Cheri has a heart of gold and goes out of her way to help the people in need. Be More Athletics was one of the few gyms which came together to donate to the families affected by Hurrican Harvey.
This is what a day at the office looks like for Ana Cheri. If you think building a physique like Ana’s is easy, this video will give you an idea of what it takes. Ana follows a high-intensity workout which can be incredibly effective at melting the fat away.
Cheri has one of the best rears and her Instagram is full of training and nutrition tips for how you can achieve the same results. We would watch every single baseball match if Ana Cheri was playing.
Ana has the travel bug. If you have the wanderlust but can’t make the time to satisfy it, following Cheri on Instagram is the next best option. Ana Cheri and beautiful landscape are a deadly combination.
Ana has a picture for every possible scenario. We couldn’t find a better picture to wrap up this article. On second thoughts, we could find a better picture but we love Cheri’s quirkiness.
Do you follow Ana Cheri on Instagram? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Ana Cheri’s Instagram.
Gym Crush – Kayla Itsines
Kayla Itsines – The Fitness Mogul
Kayla with her 11 million followers on Instagram is one of the biggest internet fitness celebrities. Through her Bikini Body Guide (BBG), Itsines has helped thousands of women reach their fitness goals.
Itsines (pronounced it-seen-ess) didn’t have a clue about Instagram before her cousin asked her to post her clients’ transformation pictures on the platform. Kayla teaches her followers to overlook the number on the scale, and focus on becoming strong.
Itsines was born on 21st May 1991 in Australia. While she loved playing sports growing up, she wasn’t interested in fitness, and the gym overwhelmed and intimidated her.
Kayla gathered the courage to step into the gym when her sports coach asked her to start somewhere. To her surprise, she didn’t find working out with weights intimidating, and on the contrary, enjoyed it.
Finding Her Calling
The more time Kayla spent training in the gym, the more her passion for fitness grew. It was not long after joining the gym that Itsines gave up her original plan of becoming a beauty therapist.
With her newly-found calling, Kayla started studying to become a Master Trainer at the Australian Institute of Fitness. Soon after her graduation, she found a job as a trainer at a gym in Adelaide.
Going Viral
With time, Kayla’s clients started seeing results and her cousin asked her to post the before and after pics of her clients on Instagram. Within a few months, Itsines’ posts started going viral and people started asking her for training advice.
As her follower count grew, Kayla identified the opportunity and worked hard on building her brand. All her efforts paid off and she successfully established herself as an authority in the female fitness industry.
World Tours!
As Kayla’s popularity grew, many people started asking her to organize meet-ups. As always, she listened to them and organized a world tour where she organized free fitness boot camps for everyone attending.
Kayla relies on aerobic exercises to help her clients achieve their goals. She always focuses on the goals of other people as opposed to her own. Itsines has built a community where people help each other on their journey towards success.
Keeping It Real
Kayla Itsines is one of the most humble people you’ll come across in the fitness industry. She admits that she’s nervous to meet the girls who follow her programs because she follows their journey to health on Instagram and Facebook intensively.
Kayla routinely shares her workout plans on Instagram for her fans to follow. She’s one of the few people in the fitness industry who keeps her fans as her priority. We wish her the best for her future endeavors.
Who is your gym crush?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
If you like what you see, make sure you subscribe to Vidur’s official YouTube channel right here.
Olympia 2021 Bikini Results
The results are in for the Bikini Division at Olympia 2021.
The Bikini division results have been announced and there is a new champion. This was known coming into the competition because last year’s winner, Janet Layug, would not be competing. In the end, it was Jennifer Dorie who took home the title.
During prejudging, there was a clear top three set.Dorieis coming off a victory at the Arnold Classic two weeks ago and was looking to continue momentum. She defeated Lauralie Chapados at the Arnold but she was a force on Saturday. Also, former Olympia Bikini champion Ashley Kaltwasser was back to being near the top. She knows what it takes to compete at the biggest event and did not disappoint.
Elisa Pecini was another dark-horse candidate that put on a strong performance. There was a total of 35 competitors in Bikini this year so there was a lot to uncover during prejudging. The judges did so by putting competitors through posing routines and a decision was made. That decision was announced Saturday night.
The full results from the Bikini division have been announced. Check out a breakdown of the results and an official score card from the event below.
Olympia 2021 Bikini Results
First Place – Jennifer Dorie
Second Place – Lauralie Chapados
Third Place – Ashley Kaltwasser
Fourth Place – Maureen Blanquisco
Fifth Place – Elisa Pecini
Previous Olympia Bikini Winners
2020: Janet Layug
2019: Elisa Pecini
2018: Angelica Teixeira
2017: Angelica Teixeira
2016: Courtney King
2015: Ashley Kaltwasser
2014: Ashley Kaltwasser
2013: Ashley Kaltwasser
2012: Nathalia Melo
2011: Nicole Nagrani
2010: Sonia Gonzalez
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Olympia 2021 Bikini Prejudging Report & Analysis
Here is a full breakdown from the Olympia 2021 Bikini prejudging.
The Olympia 2021 Bikini prejudging is now complete. This is a large division made up of 35 competitors looking for the title. This year, it is up for grabs and that makes it even more exciting.
The 2020 Olympia Bikini champion Janet Layug did not compete this weekend, which means there will be a new champion crowned. Jennifer Dorie entered the weekend coming off a victory in the Arnold Classic. While she might be a slight favorite based on momentum, this year is wide open.
Former Olympia Bikini champion Ashley Kaltwasser and Lauralie Chapados joined Dorie in the final callout and made up what is to be assumed as the top three. Elisa Pecini is another dark-horse competitor with a chance to finish near the top.
The Bikini finals will take place on Saturday night. It is shaping up to be quite the finish and a must-watch event. The prejudging portion of the Bikini event is now complete. Below, you can find a full breakdown of the event.
Callout Report
First Callout
Romina Basualdo
Maureen Blanquisco
Lauralie Chapados
Jennifer Dorie
Daraja Hill
Ashley Kaltwasser
Elisa Pecini
Jennifer Ronzitti
Second Callout
Lauren Dannenmiller
Jourdanne Lee
Allison Testu
Jessica Wilson
Lucia Malavaze
Alessia Facchin
Third Callout
Francesca Stoico
Erin Stern
Jimi Marley
Chen Qi Liu
Ashlyn Little
Vania Auguste
Ariel Barley
Fourth Callout
Jasmine Gonzalez
Ivanna Escandar Fernandez
Sierra Swann
Gabrielle Messias
Fifth Callout
Emily Plajer
Ji Bin Park
Adrianna Kaczmarek
Reijuana Harley
Maria Julia Lemos
Kristina Brunauer
Carolina Collazos
Sixth Callout
Romina Basualdo
Lauren Dannenmiller
Lucia Malavaze
Seventh Callout
Maureen Blanquisco
Elisa Pecini
Ashlyn Little
Eighth Callout (Top 3)
Jennifer Dorie
Lauralie Chapados
Ashley Kaltwasser
Previous Olympia Bikini Winners
2020: Janet Layug
2019: Elisa Pecini
2018: Angelica Teixeira
2017: Angelica Teixeira
2016: Courtney King
2015: Ashley Kaltwasser
2014: Ashley Kaltwasser
2013: Ashley Kaltwasser
Arnold Classic 2021 Bikini Results
Jennifer Dorie wins Bikini at the Arnold Classic 2021.
The Arnold Classic 2021 was postponed due to COVID-19 and cut down to one day. There were a total of four events that took the stage in Columbus, OH — Men’s Open, Classic Physique, Bikini, and Fitness. The results have been announced and it is Jennifer Dorie who wins the crown in the Bikini division.
This might have been one of the deepest Bikini finals at this event in years. Dorieand Lauralie Chapados headlined the event, along with Ashley Kaltwasser, who is a two-time winner at this event. Elisa Pecini returned as the reigning champion and made an impact during prejudging as well.
The full results have been announced. Check out our full breakdown of the Bikini division at the Arnold Classic 2021 results below.
Arnold Classic 2021 Bikini Results
First Place – Jennifer Dorie
Second Place – Elisa Pecini
Third Place – Lauralie Chapados
Fourth Place – Ashley Kaltwasser
Fifth Place – Romina Basualdo
Sixth Place – Breena Martinez
Generation Iron Fitness Network will be coverage the full Arnold Classic 2021 event including pre-judging reports, analysis, and results updates. Stay tuned to Generation Iron and visit our official Arnold Classic 2021 coverage hub right here!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Arnold Classic 2021 Bikini Prejudging Report & Analysis
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Gym Crush: Alice Matos
Gym Crush: Alice Matos
Alice Matos is a 32-year old Brazilian bombshell. Alice is a complete package with a shredded physique, a beautiful face, and brains to go with them. Matos started taking working out seriously when she was 25 and has come a long way since then.
Alice’s washboard abs can put many gym regulars to shame. Matos is much more than an eye candy and has shown her entrepreneurial side by building her own fitness fashion brand, Labellamafia from the ground up.
Alice is not one of the internet fitness chicks. Matos has competed in Mr. Olympia Bikini division twice and placed sixth in her second attempt. Alice Matos shows no signs of slowing down and is working on improving her physique and business and is having fun while she is at it.
Get Crushing
Alice is frequently traveling to exotic places and is the perfect person to follow for people who have a thing for beautiful scenery and mesmerizing women. Matos is also not afraid to experiment with her looks.
The world is your gym and Alice Matos is the perfect example. You don’t need a treadmill or dumbbells to workout, determination and discipline are all you need. Commit to working out and you will surely have a physique like this Brazilian beauty.
Matos isn’t the serious type. She is willing to do silly things to get a laugh. Alice is comfortable in her skin and has no problem showing it off. God bless Instagram.
When was the last time you saw someone this hot walking down the road? We’re sure many guys stopped and appreciated what they saw on this day. Alice Matos has a symmetrical physique with virtually no weaknesses.
Alice Matos is a diva and knows her fashion. Matos can pull off wearing anything with ease. She has transformed her fashion label Labellamafia from a small business to a growing brand in the fashion industry.
Alice Matos could easily be in the next Baywatch movie. We wish the Baywatch team lays an eye on this Brazilian beauty. Let Matos grace the beaches of California running in her red swimsuit.
Building a butt like Alice’s takes time, hard work and there are no shortcuts. You need to be willing to step out of your comfort zone to transform your body. Every workout, set and rep counts in this long journey.
Your workouts don’t have to be boring. If you think cardio and ab workouts are long and boring, take a friend along and do something fun. Keeping it interesting will help you stick to your goals.
When was the last time you had such an intense workout? Alice has a low body fat percentage, all thanks to high-intensity workouts like these. Switch up your training regularly to see results.
Matos is the brand ambassador for her company and features in sassy commercials like these. The Labellamafia merchandise has a new take on the gym apparel and is certainly creating waves of excitement amongst girls.
Who is your gym crush?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header and images courtesy of Instagram
Courtney Tailor Profile & Stats
The biography, life, and accomplishments of Courtney Tailor
Courtney Tailor is a model, actress, and Bikini Competitor who starred in film and TV, along with notable finishes in bodybuilding competitions. With a large social media following, Tailor has become a fitness sensation for fans everywhere to live more healthy lives.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Courtney Tailor
Weight
Height
Date Of Birth
115-125 lbs.
5’8”
04/21/1996
Profession
Era
Nationality
Model, Actress, Bikini Competitor
2010
American
Biography
Courtney Tailor grew up in Texas and was very active as a child, participating in sports like soccer, volleyball, gymnastics, and diving. With a lot of talent as a diver, she had her sights set on diving, and at the professional level.
But Tailor had other passions as well. She loves to entertain and as a young teenager, she fell in love with acting and began attending classes. Fairly soon after, she landed some commercial roles and would star in the film American Psycho at only 14-years old.
Since staying fit was a priority for her, she began to focus on her fitness and truly took to sticking with a well-planned diet and a good training routine. With icons in the fitness and bodybuilding world, she began a new journey, one with her sights set on competing in a bodybuilding competition. In 2016, she did just that and walked along the stage, determined to succeed on this fitness journey she chose to follow.
After notable finishes in these competitions and a rising career in entertainment, Tailor began to see a massive social media presence, one that admired her physique and her mindset towards fitness. Now, Tailor uses this platform to better the lives of others as they seek a physique to be proud of just like she did for herself.
Training
Courtney first began her fitness journey by only performing cardio, but soon realized that keeping that shredded physique required her to start lifting. She will put an emphasis now on weights and will sprinkle in cardio to remember where she started.
Glutes, Legs & Abs Workout
Warm-Up
Jumping Jacks: 30 reps
Plank Step Outs: 30 reps
Plank Rotations: 20 reps
Jump Squats: 20 reps
Bodyweight Squats: 15 reps
Band Kickbacks: 15 reps each side
Workout
Leg Raises: 3 sets, 15 reps
Reverse Lunges with Barbell: 3 sets, 10 reps
Reverse Lunges with Dumbbells: 3 sets, 10 reps
Plank Raises: 3 sets, 15 reps
Reverse Crunches: 3 sets, 12 reps
Barbell Squats: 3 sets, 10 reps
Bench Lunge: 3 sets, 10 reps
Hip Dips: 3 sets 15 reps each side
Nutrition
Courtney’s nutrition mainly centers around lean proteins, vegetables, and healthy fats with minimal carbs, at least on those days designated as low carb days. Her lower carb days include foods like egg whites, chicken, fish along with vegetables and nuts. The days where carbs are more present will include foods like oatmeal, brown rice, and sweet potato along with vegetables, egg whites, chicken, and fish. A clean diet allows her to thrive inside and out of the gym and keep that lean and shredded physique she works so hard for.
Supplementation
While Courtney uses her own supplements of choice to power her through those grueling workouts, it is important to have your own shelf fully stocked with the essentials. For your workouts, a pre-workout can offer energy and muscle pumps while a protein powder will work to ensure better growth and recovery. Intra-workout BCAAs and creatine will also work to influence strength while bursting through fatigue. Other supplements to consider are a premium fat burner to shed that unwanted fat and a multivitamin to pump you with essential nutrients so you can keep going no matter what comes your way.
Competition Results
2016 NPC Brew City Bikini: 1st place
2016 NPC West Coast Classic Bikini Class F: 9th place
2016 NPC West Coast Classic Bikini Novice Class C: 6th place