Miss Bikini Olympia Ashley Kaltwasser in Two-Piece Workout Gear is "Getting Some Good Pumps" in Tokyo

Ashley Kaltwasser is getting her sweat on in Japan. In a new social media post Miss Bikini Olympia shows off her impressive physique in a body-hugging look. "Getting some good pumps here in Tokyo," she captioned the series of Instagram snaps. "Looking fire 🔥," one of her followers commented. "Ooooh the rear delts and glutessss 😍🔥," another added. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits. 

Ashley doesn't waste her time lifting light weights. She focuses on "lifting heavy," training six days a week, including five days of strength," she told Muscle & Fitness. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

• Develop strong bones
• Manage your weight
• Enhance your quality of life
• Manage chronic conditions
• Sharpen your thinking skills

Exercise isn't just an outside job. "There will always be times when you don't feel like hitting the gym—but those are the days you make the most improvements!" Ashley told Muscle & Fitness. "Attitude is a powerful thing, and you have to learn to strengthen the mind as well as the body."

Ashley maintains a healthy diet, but doesn't compromise her tastebuds. "I believe in eating tasty foods during prep," she says. "If you don't like a certain food in your diet, then just make a substitution."

Ashley prioritizes hydration, drinking a whopping 1 ½ gallons per day. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

Ashley also does three days of cardio. "Cardio is 20 minutes of high-intensity interval training, usually on a Stepmill," she told Muscle & Fitness. She might also use the elliptical machine or treadmill. There is lots of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective.