Body Transformation: Ashley Johns Body Transformation

Before Stats
  • Age
  • Weight
    183 lbs
  • Bodyfat %
  • Height
  • Waist
After Stats
  • Age
  • Weight
    149 lbs
  • Bodyfat %
  • Height
  • Waist
Editor's Note: Everyone is different and these results may not be typical for the average person. To achieve these results you need to be willing to put in the work both in the gym and in the kitchen. Use this transformation for motivation for you to make the changes you want!
Food controlled Ashley's life. She was depressed, lonely and getting worse day by day. Then she took charge and reclaimed her life.

Lifestyle Prior To Change

I reached a point in my life where I realized I had lost control.  The controlling relationship I had forged with food had put me at the most I’ve ever weighed.  I was depressed, lonely and digging a deeper hole day by day.  I lost most of any confidence I had and hid behind my black, baggy clothes.  I remember at one point I could not find one shirt in my closet that was big enough to hide the fat rolling over my pants.  I was starting to get farther away from who I thought I was and who I wanted to be.

One night in January, 2009, my boyfriend and I went to Chicago with our friends.  I remember being down because I could not find an outfit and realized how each day letting go had accumulated to today.   This feeling negatively influenced my entire evening out.  I was inside my own head thinking about how unhappy I was and how out of control I truly let myself get.  I felt like I was living someone else’s life.  I was not living the life I wanted to live.

Looking at those pictures and New Year’s Eve pictures of myself later that week I thought to myself, I can either keep doing the same thing I have always done; keep feeling depressed and gaining weight, or I can decide to change.  Something clicked.  It was different this time than any of the other times I told myself I would change.  Maybe I had gotten to the biggest I would let myself get.

From there, I began to take control.  That is when everything changed.

Ashley Schulz Bicep Flex

How Did You Turn Your Life Around?

I started by changing my mind.  I put pictures up on my bathroom mirror and refrigerator of women’s bodies I admired.  I got a lot of advice from my boyfriend who has always been very health conscious and fit.  One day he sent me a link to Tiffany Forni’s Transformation.  This was my first visit to a bodybuilding website, which became a huge resource for me in the following months and to this day.  Her transformation totally inspired me and from there I began looking at more and more transformations and how they did it.  The release date every other Friday of a new transformation gave me new motivation.

In one simple sentence, I consumed my mind with thoughts of exercise, nutrition, and the image of what I wanted my body and life to look like and I lived those thoughts.

For the next year, I would research anything and everything that I could wrap my mind around in the areas of health, fitness, weight loss and muscle development.  Slowly but surely I began seeing small changes.  This is when I realized how easy and selfish it is to put weight on and how challenging and self-respecting it is to treat your body right.

It IS tough.  My boyfriend once said to me as I was going through a tough point in my life, “Ash, you gotta crawl your way back up.  Life is tough and you have to be too.”  I literally equated that with digging my fingernails into the dirt, digging and pulling myself out of the hole.  After all, isn’t that when you truly appreciate something; when you fall hard and then sacrifice and struggle until you’ve mastered what it was that made you fall in the first place?  We rarely appreciate the things that come easily to us, and it’s that way for a reason.

Sample Diet Plan

  • Ashley Schulz Weight LossBreakfast Meal 1: 5 egg whites (1/2 cup), 2 tbsp wheat germ with ½ cup berries.
  • Snack Meal 2: IsoFlex Protein scoop with 12 ounce water, ½ banana and 1 tbsp flax seed blended.
  • Meal 3: 5 oz chicken, 1 cup green veggies.
  • Snack Meal 4: One tomato sliced with 1 cup Dean’s low-fat cottage cheese.
  • Meal 5: Chicken breast with ½ cup brown rice.
  • Meal 6 before bed: Casein protein scoop with water.

Gallon of water daily!

What supplements did you use?

Training Plan

I change everything up every other week, including muscles paired in one workout, weights, reps and sets to keep my body guessing.  These are some of my favorite exercises to perform.

Monday:  Legs and Glutes

  • 3x30  Box Steps with 15 lb. dumbbells in hand (sometimes I throw my knee up or extend each leg back slowly to focus on my glutes more).
  • 3x8 Smith Machine Squats with increasing weight.
  • 3x8 Reverse Bench Lunges with 15 lb. dumbbells in hand.
  • 3x15 Sumo Squats.
  • 3x25 Walking Dumbbell Lunges with 10 lb. dumbbells in hands *I do as many as I can of these between exercises to get heart rate up.
  • 30 Minutes stairmill with footing variations.

Tuesday: Cardio

1 hour of HIIT on treadmill or stairmill. I began to add an incline for uphill running to this as I got in better shape.

Ashley SchulzWednesday:  Abs and Lower Back

  • 3xFail Back Extensions, switching arms in front of chest and behind head.
  • 3x15  Oblique/Side Extensions with 8 lb. ball in hand, one week slow, one week quick.
  • 3x30  Barbell or Dumbbell Deadlifts.
  • 3xFail Captain’s Chair Leg Twists.
  • *3x Fail Plank (do one set between any exercise to get heart rate up).
  • 3x12 Decline Crunches.
  • 3x8 Bent Over Cable Rows.
  • 3x20 Side Bends with increasing weights.
  • 3x30 Roman Twists (on decline bench as variation).

Thursday:  Triceps & Biceps/Cardio

Friday:  REST DAY

Saturday:  Delts & Cardio

Sunday: Chest & Back

Recently, I sought the help from a personal trainer to take it up a notch and my workouts are looking a lot different!

Ashley Schulz

What Is Your Life Like Now?

I will be getting my CPR/AED Certification in February and I am scheduled to get my Personal Training Certification in April!  I have finally found my passion.  I can talk about health, nutrition, diet, exercise, etc., etc., all day to anyone because I love it.  I can not tell anyone enough how much what I have done for myself and continue to do on a day to day basis has CHANGED my life.  I will work towards my October goal of competing onstage for the first time in the Bikini & Sports Model Division!

I look forward to getting to the gym every day and pushing myself and then seeing results later.  It is a work in process and there is always an opportunity for growth.  This is what I am in control of in my life, and no one can change that.  I would love to help others, such as my family and eventually have clients that I can motivate and show them the tools to live their life in a way that most human beings are not aware of.  I have my boyfriend to thank in so many ways because he enjoys this as much as I do and he is who inspired me in the first place.  I didn't know anyone else who was living their life like this, healthfully and physically.  He was my biggest influence when I started my journey and now he is my biggest support each day I continue it.

I may not have all the pieces together in all the sectors of my life, but this piece is strong and it's what holds me together.  My decision to turn my life around and my follow through have given me the life I have always wanted to live; a confident one and one full of pride.  I am proud of myself!  Every day, my goal is to just keep getting better at something, and I can't think of a better goal.  Because that's what life is about; progression.  Keep moving forward and stay tough!

Advice For Others

Tough Ashley SchulzThere is a quote I think about a lot in every area of my life:  “Keep doing what you’ve always done and you will get what you’ve always gotten.”

Take charge of your life!  There are not too many places in our daily life we are able to have full control over.  This is one powerful exception.  Ask yourself what you want.  Challenge yourself to do the thing you never thought you could do.  Nothing is unattainable if you set your mind to it and decide to do it!  It takes time, like anything learned and conquered.

You will sacrifice much; it will be uncomfortable and difficult at first but you will learn patience and discipline in the process.  You will feel feelings of empowerment, self-pride, respect for oneself and accomplishment. When you pass the negative feelings and begin to create those positive feelings for yourself, it will give you more than just a better body, it will create something much deeper.  It will give you the confidence and the pride in yourself that we all deserve to own.

Surround yourself with people who are consumed with the same thoughts; who are doing the same thing.  Interact with others who are passionate about fitness and health and this will enhance your motivation in an entirely different way!

There will be ups and downs, losses, possible gains and plateaus, but just remember that hard work and unfaltering determination yield extraordinary results.  Consume your thoughts with big, healthy thoughts.  Keep that vision of what you are going to look like in the forefront of your mind and live it.

Only negative thoughts hold us back and keep us from living to our highest potential.  Learning to control those thoughts and substitute them for positive ones will be an integral part of your transformation.

In life, you are the only person who will always be with yourself.  Choose a healthy lifestyle for her, work hard at progressing, never stop getting better and you will give yourself the greatest gift you are able to:  love for oneself.

Life is short.  Start being who you want to be now!

Posted on: Tue, 03/10/2015 - 09:33

I wanted to congradulate you on your transformation. You are beautiful. What I really want to say is thank you for showing us that women can be beautiful with 18% percent body fat.

A while back I was obsessed with having very little body fat. I guess I confused little body fat with being very fit. I got down to about 12% body fat. It lead to so many health issues for me. The biggest problem is that I could not get pregnant. So I did what my doctor said and gained some weight. Magically, after getting to be about 20% body fat, I finally got pregnant and had a (wonderful) baby. Fast forward to today, I'm still 20% body fat and am more physically fit than I've ever been. I can run a mile in 7 minutes. You can be fit and have body fat. (Who knew? LOL. It took me a while to get it) Anyway, my point is thank you for being you.

Evonne Zavala
Posted on: Tue, 04/02/2013 - 12:44


cristofer fores
Posted on: Sat, 05/01/2010 - 10:09

wow yeah it's so true you don't appreciate things unless you've worked hard for them :) My problem is stupid.. I'm just in my comfort zone having a little bit of fat left on me but I don't want to be like that I want to be fit and energetic and I'm going to change that right now :D

Well what happened to you that night hasn't happened to me exactly the same way but similar so I can understand what it's like because I've been there too. And seeing other people in the same position I was not too long ago but that kept going and didn't quit halway through really makes me realize that I need to do the same thing. So thank you for that extra push I needed to get back on track and I wish you the best in life in general just enjoy life :D

Ashley Schutz
Posted on: Mon, 05/10/2010 - 19:56

Wow, thank you everyone for the comments. Christofer, I know, it is too often that people do not follow through with things, and when it comes to ourself, I think that should be of the utmost importance when following through. It is so hard, of course! If it weren't, well, just like what I said...but good for you for recognizing where you are mentally and wanting and knowing you can achieve better for yourself. Sometimes finding new motivation is all it takes. I hope you reach all of your goals. Enjoy life as well. It seems to be the simplest and purest concept, to just have fun and enjoy life, but it's one of the hardest things to practice. Thank you for saying that, because it made me think about that concept more, and I needed that.

Posted on: Thu, 03/18/2010 - 16:28

Wow, you turned out amazing! Your really beautiful looking! Awesome Job.


Ashley Schutz
Posted on: Tue, 03/09/2010 - 14:38

Wow, thank you everyone for your comments! It's such a good feeling to know I've inspired others to move forward. It is tough but anyone CAN do it! My email address is

Posted on: Fri, 03/05/2010 - 14:59

I would also like to know if Ashley has an E-mail address or anything to talk with people directly.

Posted on: Fri, 03/05/2010 - 12:46

how do i get in touch with ashley directly? i would like to correspond directly with her.

Kelly Ash
Posted on: Wed, 03/03/2010 - 22:21

Wow & more WOW!!!!!!!!! You look great and you have everything to be proud of you are a true inspiration to everyone who is looking for those great results..... I have changed my mindset also and am moving forward, thank you for inspiring us all and sharing your story.......

Posted on: Wed, 03/03/2010 - 10:30

I just wanted to say that I think it is amazing what you have done for yourself. I have been struggling for a year now to get the wieght off that I gained from quitting smoking! Im 22 and I feel like your story really inspired me to try even harder. I follow your workout routine and it's a great workout. I think that you'll be a great trainer, and I hope to be able to achieve what you have. Your right about it being a lot to do with modivation, and being able to resist the temptation. I know wieght doesn't just fall off, and there's no magic pill. For a while I did think there was :) I finally came to terms with it being mostly about diet and working out. Thank you for writting about your story! I am sure many women are inspired to know that it is possible, and it just takes effort, drive, and modivation!

Posted on: Sun, 02/28/2010 - 23:27

Thank you for the inspiration!

Posted on: Sun, 02/21/2010 - 12:41

daaaaaaaannnnnnngggggggg!!! Awesome job!

Posted on: Sat, 02/20/2010 - 21:48

Wow. Great Job. Stunning!

Posted on: Tue, 02/16/2010 - 20:54

Amazing transformation. Congratulations! :)

Posted on: Tue, 02/16/2010 - 06:09

Congratualations! You look great!

Cap'n Matt
Posted on: Sun, 02/14/2010 - 12:37 look awesome! "Never change" means your determined spirit and good heart. We all look forward to your continued success!

Posted on: Wed, 02/10/2010 - 08:46

WOW.... Lady I am Inspired.....

Posted on: Tue, 02/09/2010 - 09:35

Ashley, I emailed you a reply. BadT-Thank you Rockstar:) Damien, thanks so much!

Posted on: Mon, 02/08/2010 - 19:25

WOW .. you look great!! Wish I could pull this off ... I am also 27 and I weigh 170lbs and am 5'9. I always start and stop about 2 weeks in I get bored of things fast so I like how you changed your workout every day.

I guess I have to educate myself more ... thanks for the post

Posted on: Tue, 02/09/2010 - 09:21


YOU CAN pull this off. You are at a better starting point than I was:) It really all comes down to if you are truly ready or not to commit to a LIFESTYLE change. you know, I did things in really small steps, such as , ok, I'm cutting out fast food, joining a gym (that was a great first step) or if you are already at one, just committing my time after work or before to going at least 5 days a week, and cutting out pop and ANY junk food, changing your way of thinking about working out or eating better. Maybe once a week. I KNOW it's hard because of what we're used to (as a society and what they throw in our faces). I'm currently trying to lose more fat that's stubborn on my stomach and my thighs/glutes and around my arms and I've had to take it to another level I wasn't necessarily loving or comfortable with. check my diet out, every day I eat 5 egg whites with hot sauce in morning and wheat germ with blueberries and mostly chicken and veggies and protein powder, (lower and better carbs...) and I"m already seeing results. It's all about making the sacrifices. IF you're like me, if you start seeing results, that WILL BE your motivation. The journey to losing weight and choosing a healthy lifestyle is TOUGH. it really is. and I found that once I did it and continue down the path I have the inner confidence that I can do anything if I can do that. If you re-read what I wrote, it's the challenges we overcome that make us better and give results. If you're bored, FIND A WAY to keep going. Research! Research! Keep your mind fixated on the body you want, it will take time but you will get it if you choose it! It really is your decision. It's one of the toughest most of us face, to commit to losing weight and sticking with it, but it's possible if you make it possible.

Posted on: Thu, 03/18/2010 - 22:03

Thank you for your words! This is my second month, it is hard, but I want to change my body sooo much. I will do it! ;)

Posted on: Mon, 02/08/2010 - 18:05

Way to go ASH!!!!!