Who is Alicia Gowans?
Australian WBFF Fitness Diva Pro, personal trainer, and business owner Alicia Gowans. At the age of 18, she started lifting weights for the first time.
Before that, she had spent her younger years participating in gymnastics and attending dancing courses.
Short Career of Alicia Gowans
Alicia Gowans decided to compete as a bikini model after spending years working on her figure. Alicia competed for the first time in 2013, and a year later she received her Pro Card.
Since then, she has faced up against some of the biggest names in the “Land Down Under” and has established herself as a respected fitness icon.
“You can not swim for new horizons until you have courage to lose sight of the shore. Always say yes to new adventures.”
Body Measurements of Alicia Gowans
| Full Name: | Alicia Gowans |
| YEAR OF BIRTH: | 1981 |
| ERA: | 2010 |
| PROFESSION: | WBFF Competitor, Fitness Model, Online Coach |
| NATIONALITY: | Australian |
| WEIGHT: | 115 – 125lbs (52.2 – 56.7kg) |
| HEIGHT: | 5’4″ (162.5cm) |
Accomplishments
Competitions
- May 2013 – INBA Bikini ‘Momma’ – 3rd place
- Sept 2013 – ANB QLD State Titles – Fitness Model – 2nd place
- September 2013 – INBA QLD State Titles – Fitness Model 30+ – 1st place
- Sept 2013 – INBA QLD State Titles – Fitness Model Overalls – 1st place
- Oct 2013 – INBA National Titles – Fitness Model 30+ – 1st place
- October 2013 – INBA National Titles – Fitness Model Opens – 1st place
- Oct 2013 – INBA National Titles – Fitness Model Overalls – 1st place
- November 2013 – PNBA/INBA Natural Olympia – Sports Model 30+ – 4th place
- November 2013 – PNBA/INBA Natural Olympia – Novice Bikini Model – 4th place
- April 2014 – WBFF Australia – Fitness Diva Short – 2nd Place & Pro Card
Biography
Beginnings of Alicia’s Fitness
Alicia Gowans was a very active, fit, and healthy person from an early age. She frequently credited her mother with motivating her to participate in a variety of sports and activities, including ballet, gymnastics, skating, and triathlons.
But when Alicia turned 18, she started to dislike the way her legs looked.
She aimed to build a stronger, more attractive lower body that would also improve her triathlon performance.
She started weightlifting as a result, claiming that she did so to “strengthen my little ballet legs and acquire the speedier power capacity required for triathlons.”
Soon after starting to lift weights, Alicia saw changes in her body and started to get “obsessed” with the fitness lifestyle. She soon gave up on triathlons entirely and started focusing on making progress in the gym.
Challenges and Pro Card
Alicia worked hard and consistently in the gym, and as a result, she over time molded a fantastic physique. She decided to enter bikini fitness events after feeling proud of her development and starting to set greater standards for herself.
She participated in her first competition in May 2013 in the INBA Bikini “Momma” Contest, where she came in third that day.
Alicia entered four more competitions after her first one that same year, winning her first one in September 2013.
Then Alicia started getting ready for the WBFF Australia, one of the greatest amateur fitness championships.
She participated in the program in April 2014, a year later, winning second place in the Fitness Diva Short category and obtaining her Pro Card as a result.
A Factor Affecting Fitness
Alicia won the Fitness Diva category at the 2014 WBFF Australia, making her one of the nation’s first WBFF Pros.
But Alicia didn’t stop there; after receiving her Pro Card, she also went on to open two fitness facilities in Queensland and become a personal trainer, posing coach, and business owner.
Training
Altering Exercises
Alicia’s training objectives shift frequently; occasionally, she wants to add thickness to her frame for a show, and other times, she just needs to lose weight.
When describing her exercise routine, Alicia adds, “I vary my training every few weeks by my body’s adaptation and development. My workouts are constantly changing to keep my body active and ready for development.
Still, she follows a consistent weekly workout schedule that looks like this;
- Mon – Arms & Abs
- Tues – Squat & Bench Press
- Wed – Rest Day/Isolated Abs
- Thurs – Deadlifts & Delts
- Fri – Conditioning Full Body
- Sat – Squat & Bench Press
- Sun – Back & HIIT
Cardio
Alicia will perform some type of cardio once a week while she is bulking up; it will typically be HIIT and last for about 45 minutes.
However, she ups the number of her weekly cardio sessions to five during the in-season.
Favorite Workouts
The deadlift is Alicia’s “absolute favorite” exercise. Nothing, according to her, is more satisfying than employing correctly executed, heavy deadlifts to gradually increase power and size over time.
She also suggested lateral lifts and shoulder presses, noting that there is no finer feeling than an acute shoulder burn after exercising that prevents you from lifting your arms above your head.
Alicia’s Top 3 Tips for Losing Weight
- “Get a good mentor, coach, or trainer to develop the right approach, strategy & structure to support your goals.”
- “Be consistent.”
- “Learn the mind-to-muscle connection as early as possible.”
“A lot of people and athletes get caught up trying to maintain their ‘on season’ body all the time.
They place enormous pressure on themselves to be stage ready all year round but in doing so they overlook that the journey ‘post’ stage is just as important as the journey ‘to’ stage.”
Nutrition
Strategic Re-feeding
Most of the time, Alicia consumes entire, organic, and unprocessed meals; she allows herself one cheat meal per week.
Alicia Gowans employs some of her distinctive “strategic refeed” techniques during mass-gaining phases to aid in the development of additional muscle.
She increases her protein consumption significantly during these “refeed” phases, going as high as 150 grams daily.
She consumes considerably more protein each day – up to 170 grams – when training for a competition.
Favorite Cuisines
Grilled sea perch along with asparagus, broccoli, and zucchini is her preferred dish. She also enjoys sushi on occasion, smoked almonds, and peanut butter.
Supplements
- Whey Protein
- Acetyl L-Carnitine (Antioxidant)
- BCAAs
- L-glutamine
- Pre-workout
- R-Ala Acid
- Supergreen Blend
Influences and Idols
Over the years, as Alicia’s body changed, so did her inspirations and influences. Alicia Gowans was inspired by bodybuilders like Lindy Olsen, Jamie Eason, and Alicia Marie at the beginning of her bodybuilding career.
Later, she developed a fascination for athletes like Melissa Le Man and Andrea Brazier.