Ava Cowan
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Who is Ava Cowan?

Ava Cowan became one of the most well-liked people in the fitness business after she won the 2007 Ms. Figure America competition, and she has since accomplished some remarkable feats.

Short Career of Ava Cowan

Ava Cowan wasn’t always the model of strength that she is now, though. Weightlifting served as an outlet for her as she battled shyness and low self-esteem for the majority of her life.

Ava has worked for various modeling companies and developed a beautiful physique after years of effort and sacrifice. She has also succeeded as a figure competitor, taking home numerous awards and overcoming obstacles from her history.

Body Measurements of Ava Cowan

Full Name: Ava Cowan
ALIAS: Ava Cowan
ERA: 2010
PROFESSION: Fitness Model, NPC Athlete, Personal Trainer, Figure Competitor
WEIGHT: 125-135lbs (56.7 – 61.2kg)
HEIGHT: 5’4 ” (162.5cm)

Ava Cowan



  • 2013 IFBB Arnold Classic, 7th
  • 2012 IFBB New York Pro, 3rd
  • 2012 IFBB Arnold Classic, 4th
  • 2011 IFBB St. Louis Pro, 3rd
  • 2011 IFBB Arnold Classic, 3rd
  • 2011 IFBB Mr. Olympia, 3rd
  • 2011 IFBB Sheru Classic Asian Grand Prix Pro, 4th
  • 2011 IFBB Europa Super Show, 1st
  • 2011 IFBB 1st Phorm St. Louis Pro Bikini & Figure, 3rd
  • 2011 IFBB Arnold Classic, Ms. International, Fitness International & Figure International, 3rd
  • 2010 IFBB Fort Lauderdale Pro, 2nd
  • 2010 IFBB Kentucky Muscle Pro Figure, 4th
  • 2010 IFBB Border States Pro Figure, 3rd
  • 2010 IFBB Europa Super Show, 8th
  • 2010 IFBB Jacksonville Pro, 4th
  • 2009 NPC National Bodybuilding, Bikini & Figure Championships, 4th
  • 2009 NPC National Bodybuilding, Bikini & Figure Championships, 1st
  • 2009 NPC Eastern USA Bodybuilding Fitness & Figure, 1st
  • 2009 MuscleMania Universe Weekend & Expo, 1st
  • 2007 FAME North American Championships, 1st
  • 2007 MuscleMania Model America Championships, 1st
  • 2006 NPC Junior National Championships, 8th
  • 2005 IFBB North American Championships, 3rd

“This path I have chosen forces me to push myself beyond anything I have ever experienced in my life. And because I am forced to grow every single day, I am finally becoming the woman I was always meant to be. I’m not there yet, but I will be and I know it.”


Enthusiasm For Acting

Ava Cowan, who hails from Ridgecrest, California, has never stopped moving since she was a young child. Ava’s life was both fascinating and uncomfortable as a result of her mother’s career, which required many relocations.

Ava wanted to work in acting and modeling when she was younger. She would attend several acting workshops, and her teachers would frequently remark on how natural she was. Ava relocated to Los Angeles from Sacramento, California when she was 19 years old to further her acting career.

That was my first love, Ava remarked. The acting was my first love. Ava had big plans for her acting career when she relocated to Los Angeles. However, Ava claimed that she stopped following her childhood passion and began thinking about other choices after experiencing repeated rejection from numerous auditions for several years.

Getting Into the Fitness Industry

Ava has always enjoyed exercising, and later on, she considered pursuing a career as a personal trainer. At that time, she began searching for opportunities to work as a personal trainer. She soon discovered a facility in Florida where she enrolled in a personal training course.

Ava ultimately achieved her goal of becoming a fitness coach after putting in 16 months of arduous training. During that time, she learned everything there was to know about nutrition and exercise.

Ava gained a lot of knowledge during that period and developed a passion for weightlifting after teaching multiple individuals. Ava claimed that during her whole acting career, she had a habit of perusing magazines and adoring the fit women that graced their front covers. Ava didn’t know she could become as fit as the fitness models she saw in magazines, though, until she learned more about diet and strength training.

Ava admitted that she had struggled with poor self-esteem at times in her life and that she began working out to boost her self-esteem. Ava claimed that as the months went by, her physique began to transform, and she soon developed a passion for weightlifting. Her focus immediately shifted from trying to impress others to wondering how far she could push herself at that time.

A Productive Competitor

Ava didn’t take long to develop an interest in competing in fitness. She began working out in the gym and on her nutrition after hiring a coach.

At the 2005 IFBB North American Championships, she entered the ring for the first time and finished an impressive third. Ava was further inspired to compete, and the following year, she took part in the NPC Junior National Championships, where she finished in eighth place overall.

Ava participated in five additional competitions over the following three years, winning each one. She first competed in the 2007 MuscleMania Model America Championships, winning against other elite figures.

She continued to produce amazing results after the MuscleMania show, taking first place in the 2009 MuscleMania Universe Weekend & Expo, 2009 NPC Eastern USA Bodybuilding Fitness & Figure, and 2009 NPC National Bodybuilding, Bikini & Figure Championships, where she outperformed everyone’s predictions and earned her Pro Card.

Professional Life

Ava made her professional debut in 2010, at the IFBB Jacksonville Pro, where she finished fourth overall. Over the next two years, Ava competed in numerous other Pro events. The two most notable ones were the 2011 IFBB Mr. Olympia and the 2011 IFBB Europa Super Show, where she finished first and third, respectively, in the Figure category.

Ava also participated in the 2011 and 2013 IFBB Arnold Classic competitions, finishing third and seventh, respectively. She competed in the 2012 IFBB New York Pro in addition to the Arnold Classic, finishing second and solidifying her spot among the top-figure competitors from 2011 to 2013.

Popularity Worldwide

Ava’s accomplishments were swiftly acknowledged, and soon after that, her popularity skyrocketed. She quickly gathered a sizable fan base that was motivated by her fitness industry success and transformation.

Ava won the FAME North American Championships in 2007, solidifying her place among the top fitness icons.

Ava’s reaction, when asked how to thrive as a figure competitor, was, “You have to have thick skin and a dogged determination to excel. Extreme competition is required, but you must also be prepared to finish last. You must be able to accept it gently when it does occur. That is a champion. It’s simple to win and feel good, but is it possible to lose and yet feel good? You’d better watch out since everyone is watching you. (Ava Cowan)


Compound Exercise

Ava has always been a major supporter of compound movements in her bodybuilding career. She thinks that the bench press, squat, and deadlift are superior to all isolation exercises.

Ava also credited these strenuous complex exercises with helping her succeed on stage. She also emphasized the significance of including isolation exercises in each of her workouts, as he thinks they are a fantastic way to wrap off the session and increase blood flow to the muscles.

Ava’s Leg Exercise

  • Barbell squats, 4 x 10
  • Leg extensions, 4 x 10
  • Butt Blaster, 4 x 8-10
  • Lying leg curls, 4 x 8-10
  • Romanian deadlifts, 4 x 9-10
  • Seated calf raises, 4 x 8
  • Standing calf raises (drop sets), 4 x 8(10), 8(8), 8(8), 8(8)

Ava’s Training Split

During her preparations throughout 2011 and 2013, this is what Ava’s weekly workout routine looked like;

  • Monday: legs
  • Tuesday: shoulders, abs;
  • Wednesday: off;
  • Thursday: biceps, back;
  • Friday: chest, triceps
  • Saturday: legs (light)
  • Sunday: off

“I love sushi, dark chocolate, Mexican food and pizza, although I rarely eat any of them. As for healthful foods, I enjoy the basics, such as London broil and brown rice. If I’m eating a quality muscle-building protein along with a low-glycemic-index carbohydrate, I’m very happy.”–Ava Cowan


Cycling Carbs

Ava is a great proponent of consuming new meals each day. She claims that she never repeats the same things the next day and that she always cycles her carbs. Ava doesn’t cut back on water or sodium when she’s getting ready for competition because doing so keeps her feeling energized and strong during her training.

On show day, she opts not to salt her food, which helps her achieve a “dry look”. Ava typically drinks more water and eats a large package of chips on competition day, but she may require more fullness.

According to Ava, the ideal time interval between meals is between 2.5 and 3 hours.

Ava’s Tips for Quick Weight Loss

The following is Ava’s list of dos and don’ts for dieting.

Ava’s list of “NO”s

  • No Added Salt
  • No Sugar
  • No Fried Foods
  • No Cheese
  • No Dairy Products
  • No Pork
  • No Alcohol
  • No Butter
  • No Margarine
  • No Regular Or Diet Dressings
  • No Fruit Juices
  • All Junk Food

Ava’s “YES” List;

  • Boneless Chicken Breast
  • Extra Lean Ground Turkey (Not From The Deli)
  • Egg Whites
  • London Broil
  • Low Sodium Tuna Fish
  • Fresh Tilapia
  • Sweet Potatoes
  • Quaker Oats
  • Cream Of Wheat
  • Brown Rice
  • Whole Wheat Bread
  • Favorite Fresh Green Vegetables
  • Balsamic Vinegar
  • Garlic
  • Onions
  • 100% Cold Pressed Extra Virgin Olive Oil
  • No Salt Salsa
  • Sugar-Free Maple Syrup
  • Splenda
  • Unsalted Rice Cakes
  • I Can’t Believe It’s Not Butter Spray (Use Sparingly)
  • Any Sugar-Free And Salt-Free Seasonings
  • Fresh Strawberries, Pineapple And Kiwis
  • Olive Oil Cooking Spray
  • Food Scale

Meal Plan

Ava typically follows this strategy when getting ready for competition;

  • Meal 1 – 5 egg whites, low-fat cheese, 2 slices of whole wheat bread
  • Meal 2 – 3oz chicken breast, 3/4 cup brown rice, green vegetables
  • Meal 3 – 4oz extra lean ground turkey, 1 small whole wheat bun, low-fat cheese, ketchup
  • Meal 4 – 3oz chicken breast, 3/4 cup brown rice, green vegetables
  • Meal 5 – 6oz top sirloin beef, broccoli
  • Meal 6 – Casein protein shake for bedtime


Ava strongly supports the use of vitamins. She believes that having appropriate supplements in addition to a healthy diet is crucial. Everyone who takes their training seriously should include it, suggests Ava.

  • Multivitamins
  • Fish Oil
  • Mitochondrial Energy Optimizer
  • Calcium
  • Digestive Enzymes
  • Zinc
  • Melatonin
  • Inosine
  • Energy Formula
  • Creatine Capsules
  • D-Ribose Caps
  • Glutamine
  • Magnesium

“My number one strength is that I do not give up—no matter what.”

Influences and Idols

One of Ava’s primary influences is Monica Brant. Ava claimed that Monica was one of the first female fitness models she saw in magazines and that she used as inspiration to begin exercising.

Ava also identified Eugene as her primary motivator and source of encouragement for bodybuilding.

What Ava Cowan Can Teach Us?

Ava Cowan has taught us the value of remaining committed to a course of action in the face of challenges. Ava is a champion athlete because of her determination, which she credits as well as many other qualities she possesses.

She is a role model for everyone when it comes to achieving our goals, and she has shown that having a strong mind is far more valuable than having a strong body. You too could get an outstanding physique and a fantastic mindset by imitating her one day.