Who is Ava Cowan?

As Ms. Figure America 2007, Cowan matched one of the most successful fitness industry characters, and since then, she has accomplished numerous impressive feats. The person she has become now is a symbol of strength, but she was never like that before. As a child, she was restrained and self-deprecating, and weightlifting gave her the tools to overcome this for the rest of her life. Ava worked hard and dedicatedly to build an astonishing body, and over the years she has been employed by a variety of modeling agencies. Her achievements were not limited to becoming an accomplished physique competitor; she also triumphed in a variety of respectable presentations after overcoming her previous difficulties.

“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.”- Ava Cowan

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Maintaining a healthy lifestyle requires several exercise routines for Ava Cowan. We plan to discuss her healthy lifestyle during our discussion. Our team also compiled information about her exercise schedule, diet supplements, and nutritional supplements. Her article also provides readers with some helpful tips and tricks. Discover it for yourself!

Ava Cowan Body Measurements

Height 5'4" (162.5cm)
Weight 125 - 135lbs (56.7 - 61.2kg)
Chest Size34"
Waist Size26"
Hip Size
Birth Year1974
Birth DateOct 21
Body Measurements34-26-35 inches

Ava Cowan Training Regimen (Workout Routine)

In the past, Ava had considered becoming a personal trainer because of her passion for physical activities. Following that, she searched for a personal trainer position and soon discovered one in Florida where she completed her training.

After 16 months of rigorous training, Ava became a fitness coach and learned everything she needed to know about diet and exercise.

While coaching numerous clients at the time, Ava gained a lot of knowledge, and after months of weightlifting, she developed an interest in it. In addition to studying magazines and admiring fitness models on covers while on stage, the professional said she spent a lot of time on stage looking at magazines. It was not until Ava learned more about strength training and nutrition that she realized she could achieve the same results as the fitness models she saw in magazines.

Throughout her life, Ava said she has struggled with self-esteem. The first thing she did was go to the gym to gain confidence in herself. Her body began to change after a few months, and she quickly became infatuated with weightlifting. After that, her motivation quickly shifted from impressing others to seeing just how far she could push herself.

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An Effective Competitor

As soon as Ava discovered that fitness competitors existed, she became interested in becoming one. Her diet and exercise program began after she hired a coach.

For the first time in 2005, she competed at the IFBB North American Championships, in which she placed third. Afterward, Ava decided that she would compete more, and the following year she qualified for the NPC Junior National Championships, placing 8th overall.

In addition to the five additional shows that Ava participated in, she also won them all. She entered five more shows in the future three years after winning the first competition. Her career started at the 2007 MuscleMania Model America Championships, where she beat several top competitors.

Her impressive achievements continued with her victory at the NPC Eastern USA Bodybuilding Fitness & Figure, as well as her victory at the National Bodybuilding, Bikini & Figure Championships, where she won her pro card.

Life as a professional

A professional event run by the IFBB. In 2010, Ava competed in her first professional competition, placing 4th, and for the subsequent two years, she continued to compete. Aside from winning both the 2011 IFBB Europa Super Show and the 2011 IFBB Mr. Olympia, she also took home the 3rd place prize in the figure division.

Also in 2011 and 2013, she competed at the Arnold Classic, finishing 3rd and a respectable 7th respectively. As well as competing in the Arnold Classic, she also placed 2nd at the IFBB New York Pro in 2012, establishing herself as one of the best figures between 2011-2013.

Global popularity

Seeing her accomplishments recognized led to her popularity skyrocketing. Throughout her fitness career, she developed a following of people who were inspired by her transformation.

She had already won the FAME North American Championships by 2007, which gave her an additional boost in national recognition.

The figure competitor was asked what it takes to be successful in the sport, and she responded that it takes persistence and a thick skin. You must be extremely competitive, but you must also be willing and ready to place last. It happens, and you better be able to take it, and take it and gracefully. That is a real champion. It’s easy to win and be happy, but can you lose and feel the same way? You’d better because all eyes are on you.” – Ava Cowan

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Programs that include compound training

Ava has always been a proponent of compound movements throughout her bodybuilding journey. In her opinion, bench presses, squats, and deadlifts cannot be compared with isolation exercises.

Furthermore, Ava attributes much of her success on stage to these heavy compound exercises. Further, she suggests that isolation movements always be incorporated into her workouts since they are excellent for ending workouts and increasing blood flow to the muscles.

Throughout the years, she has continued to develop her skills and develop an attitude of “do or die.”. She has taken acting, dancing, and gymnastics classes. As one of the most symmetrical and muscular contestants in her division, she has outstanding symmetry, muscular definition, and size. She was one of the most well-known competitors of all time because of her physique and fierce competitive spirit.

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The workout routine that Ava Cowan follows does not have a specific schedule, but the following is an example of what she follows:

Ava’s Leg Workout

  • 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

Ava Cowan usually does the following on her leg day: Squat four times, leg extensions four times, lying leg curls four times, Romanian deadlifts four times, seated calf raises four times, and standing calf raises four times.

As of 2011, and 2013, Ava Cowan followed the following routine when competing: legs on Monday, shoulders, and abs on Tuesday, biceps, and back on Thursday, head, and triceps on Friday, legs on Saturday, and rest on Sunday.

Besides exercising, eating is also very important, and Ava suggests eating every three hours and alternating between crunchy and soft foods. Among the items you should avoid are sugar, fried foods, dairy products, alcohol, and fruit juices. In addition to boneless chicken breasts, egg whites, sweet potatoes, cream of wheat, brown rice, garlic, onions, and olive oil, the menu could also include chicken broth with garlic, onions, and olive oil.

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During the preparation period between 2011 and 2013, Ava Cowan followed the following workout schedule:

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

Her preparation for a great start at the 2013 Olympics games has been explained many times in interviews she has given. Her background as a fitness educator and trainer along with her role as a nutritionist earned her a reputation as an expert in the industry. In her previous years, she has gained a lot of knowledge that has helped her to become an excellent pro-figure competitor. She explains,  “I believe it may be the other way around. Because I am consistently in shape, I have a good reputation for being able to prepare for competitions successfully. I have always focused on educating myself and working with people that are much more knowledgeable than I am. For example, I studied under Dr. Anthony Abbott to learn about exercise science and Dr. Layne Norton to learn about the healthiest way to prepare for competition. I also have that “in-the-trenches” knowledge about the different ways of getting lean for shows.”

Athlete-ship has also contributed to her reputation, says her. In her words, “Being a consistently hard-working athlete also adds value to my reputation. I think, by now, I have established myself as a person who goes the distance and continues to better herself. Focusing on strengths and overcoming my weaknesses makes me relatable.”

With her background in figure skating, she has quite the skillset required. She explains, “My number one strength is that I do not give up—no matter what. I have yet to nail my performance completely, but I will. I have not yet hit my full potential and have come up short, so I’m always motivated to get back up and keep trying. I fail all the time, but I still try.”

According to her, the only person who can motivate her is herself. In her words, “When I feel like an outsider and sad because I have not reached the levels I know I can, I ask myself the tough questions like, “Why to continue?” or, “Why the years of sacrifice?” But the last thing that I hear is the small voice in my head that says “do not give up on yourself!”

Although she has struggled with low self-esteem, she still approaches things in the field the same way she always has. In her words, “I have battled with low self-esteem my whole life, and my purpose for competing is to show up for myself, no matter what. My goals are never about winning first place, though I see that in my mind. I really do. To protect my heart, I focus on making the next showing better than the one before. That way, I just focus on things I can control.”

Her ability to take risks has helped her succeed in her sphere of life because she is not afraid of them. In her words, “The day I nail my performance, to the best of my ability, I will have achieved my greatest success. I take risks and fall on my face. But so what? I will keep doing just that because that is what I have to do for myself. I have to show up for me.”

Her constant research on how to improve her nutrition and training allowed her to make a great deal of progress in the field of physical recognition. She explains, “I look different at every single show, but I do believe I have refined my physique. When I started working with Kim Oddo, he opened my eyes to what the IFBB judges were looking for. I heeded his advice and stripped off a lot of muscle. It worked beautifully. I placed well at the 2011 Arnold and Olympia. I have since gone back, looked at pictures, and decided to put a little muscle back on in certain places. My current goals consist of bringing back some muscle fullness, remaining balanced, and working on my posing.”

She plans to achieve great things for the years ahead. With enough practice, she has become the best version of herself and can achieve her dreams. She exclaims, “First place, baby! I promise you and everyone else that I would just die on that stage if I did win. For that alone maybe I will win so that everyone can see me fall on the floor. Joking aside, I don’t aim for placements. There can be only one winner. It may be a huge disappointment to set your sights on a certain place. All I want to do is nail my performance: the suit, hair, posing, and presentation.”

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Her intentions extend beyond just winning to achieving her personal goals as well. She tells,  “I also just realized that there aren’t any pictures of me looking right at the head judges and J.M. Manion. When I say I want to improve with each performance, this is what I mean. One of my goals for Arnold is to walk through my shyness and get a beautiful front-on stage picture.”

As compared with competing in the past, she has changed her diet and exercise routine. As she explains the kind of changes she has made, she says that she has been doing more compound movements and using all planes of motion to create a fluid appearance to her physique. She has been doing lifts that she hasn’t done in several years and is finding that she enjoys bodybuilding.

Through compound movements, she feels she can focus more on strengthening her muscles, and improving entry levels will be possible. In her words, “The compound movements will give me a bit more muscle than I had at the 2012 Figure Olympia. I expect wider lats and more muscle on my biceps. My quads and triceps are ready to go. I always make sure my calves are balanced and full. Those back shots look so much better when I have nice calves.”

Her health is also the best it has ever been as she declares, “This year, my waist is smaller than ever because I’m completely free from the digestive issues I suffered from in the past.”

As someone who performs in front of others quite a bit, she is quite competitive. As far as she is concerned, her competitions are always learning experiences for her. In her words, she describes that experience by saying, “I am a warrior in every sense of the word. You can’t break me. That is my mentality. Every time I step on stage, I take away something from that experience and use it or improve. I study pictures, poses, other competitors’ presentations, comparison pictures, timing, turns, and all other aspects of being on that stage. I am in a relentless pursuit to overcome my internal and external obstacles.”

According to her, this experience has been quite magical. Transformative is the right word. In her words, “When I am behind that curtain, way before the audience can even see me, I transform. There is an internal light switch I flip on and I can become the person I know I need to be to make it happen on stage. I have done the work to build that persona you see onstage.”

She has worked extremely hard to become who she is today. She explains that she has taken years of acting classes, studied character development, and participates in gymnastics and dance classes. In her words, “I did everything I could think of until I created the character I wanted to watch. And I’m not done yet.

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Moving on to the diet plan that Ava follows is also super important. In the next section, we have covered all about her diet and her nutritional intake which is necessary to amp up her workout routine and make her energy level even more up!

Ava Cowan Diet and Nutrition

Ava Cowan does not have a specific diet plan, but she makes sure she does not miss out on any macronutrients, which explains her willingness to eat everything. She does, however, have some habits that help her stick to her diet pretty easily and stay consistent with it. What Ava Cowan takes in her day can be seen here.

Carb Cycling 

Besides eating a variety of foods each day, Ava Cowan finds it very important to eat a variety of foods. During her cycles, This woman who believes in cycling her carbohydrates says she has a different diet the next day. Ava avoids dehydration and sodium loss in preparation for competitions to remain energized.

However, she makes sure not to salt her food during show days, as this helps to preserve her “dry” appearance. Thus, whenever she feels the need for extra fullness during competitions, Ava will usually drink plenty of water and consume a lot of chips. Defining the optimal interval between meals as 2.5-3 hours, Eva recommends eating every 2.5-3 hours.

Ava’s Advice on Getting Lean Fast

This is Ava’s list of dos and don’ts when it comes to dieting.

Ava’s “NO” List;

  • 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 “To Eat” 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

This is a plan that Ava Cowan usually adheres to when preparing 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

There are also some cheat meals that Ava Cowan really likes to incorporate into her meal plans. She says, “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


In addition to this, she also has a favorite meal that she eats whenever she feels like celebrating. She thinks this recipe is quite easy, but it is still not too unhealthy. It is explained by her“I also have a favorite healthy breakfast that I substitute into my menu depending on my mood. It really helps a sweet tooth and those hunger pangs at 8:00 AM.” Here is a recipe that Ava Cowan shares:

  • 1/2 cup uncooked oatmeal
  • 6 egg whites
  • 1/2 cup blueberries
  • 1/2 tsp. ground cinnamon
  • 1 tbs. Splenda
  • 1/4 cup sugar-free maple syrup
  • Fat-free spray butter
  1. Mix the ingredients above and cook just like a regular pancake until golden brown.
  2. Top with fat-free butter spray and sugar-free syrup.
  3. This definitely gives you something to look forward to in the morning.

Carbs containing simple sugars cause your body to produce low insulin levels if it does not have an excessive amount of glycogen. Even if you don’t have diabetes, you should avoid sugary or simple carbohydrates. As long as carbohydrates fail to provide adequate energy, they are stored as fat. A sugar-containing substance can cause the body to release an insulin-producing hormone. If insulin is present, the body will store fat. Therefore, if she eats a fat meal that is bound together with simple carbohydrates, she is likely to store the fat in her body.

I have just described the meal plan that Ava Cowan has during the day. In addition to being quite full, her meals are sufficiently rich in macronutrients and make sure that she is getting enough vitamins and minerals. Additionally, she gives out some diet tips that help her stay on track with her healthy eating habits.

Ava Cowan follows a great diet plan, but she also does some additional things to ensure that she sticks to it. According to her, she would add some simple tips to her diet plan that would make it easy to follow. These are some tips that she adds:

Adding spices

In addition to adding different flavors to the food, adding species makes it unhealthier. Ava Cowan’s fans consider that advice to be one of her best tips. Spices also contribute to the health benefits. In her explanation, she says:

Additionally, I love to add flavor to my recipes by adding spices. When my meals consist of a lean protein such as chicken breast and green vegetables, I often sauté sliced tomatoes, onions, garlic, cayenne pepper, Italian mixed seasoning, and blend in a couple of tablespoons of 100-percent extra-virgin cold-pressed olive oil.

Additional vegetables

It also helps to add extra nutrients and vitamins to the food by adding extra vegetables. In addition, vegetables are low in calories and make the dish extremely filling. Therefore, it is a great idea, she says, “You may choose to add in additional vegetables. The rich spice mixture coupled with sufficient saturated fat creates a well-seasoned meal. I have found it much easier to follow a diet plan that just tastes good.”

Eating every 2 to 3 hours

To keep your metabolism from slowing down, you need to eat every few hours. In this way, Ava Cowan too eats tiny snacks every few hours. She also stays active and energetic thanks to it. In her words, “Now this is just a basic outline of how I eat to stay lean. The goal is to regulate the amount of energy (calories) you take in. I eat every 2.5 hours because, to keep my metabolism up, I must constantly fuel my body. If I need the last meal, I eat a lean protein source with a complex carbohydrate.”

Make your food choices as creative as possible

According to her, she needs to keep her diet consistent by choosing food that is both tasty and healthy. Those who are monotonous with their diets are less likely to remain on track with their diets. It is still essential to meet your daily nutritional requirements. In the words of Ava Cowan, “If the thought of eating another egg white makes you want to choke, possibly implement a slow-releasing protein shake. If I am really having a difficult time and am craving something sweet, I eat two rice cakes with fat-free spray butter, and sprinkle Splenda on top.”

Water is always a good idea

Consuming healthy food for the nutrients and vitamins is important, but also staying hydrated is crucial. Water enhances a variety of body functions, like how food is processed, converted into energy, and how muscles are relaxed. In contrast to a body that doesn’t drink enough water, a properly hydrated body feels less fatigued. She explains further by saying, “I carry water with me everywhere I go and I try to drink a gallon a day. Often people feel hungry when they are actually dehydrated. So be very aware of your hydration throughout the day.”

Here are all of Ava Cowan’s wellness and fitness tips that she offers to her friends and family. In her opinion, all the nutrients are found in the foods, but since she is an athlete with different demands on her body, she needs to supplement her diet to get all the essential nutrients. What supplements does Ava Cowan take will be discussed in the next section.

Ava Cowan Supplements and Extras

Ava believes strongly in the benefits of supplements. The combination of a great diet and good supplements is crucial to her health. “Everyone who takes their training seriously should add this to their routine”, advises Ava.

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In addition to her diet plan, here is a list of the supplements that Ava Cowan takes throughout the day:

  • Multivitamins
  • Mitochondrial Energy Optimizer
  • Calcium
  • Digestive Enzymes
  • Zinc
  • Melatonin
  • Inosine
  • Energy Formula
  • Creatine Capsules
  • D-Ribose Caps
  • Glutamine
  • Magnesium
  • SizeOn (one scoop during workout)
  • SuperPump250 (two to three scoops, 40 minutes before weight training)
  • BCAAs (Four times a day — morning, pre-workout and post-workout, and evening(
  • Beta-alanine (2 to 3 grams per day — 1 gram with breakfast, 1 gram pre-workout, and 1 gram post-workout)
  • Fish oil caps (two in the morning and two in the evening)
  • PlasmaJet (Four times per week, 90 minutes before weight training)

Ava Cowan Achievements and Awards

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  • 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

Ava Cowan Additional Information

  • Even the best competitors look up to someone; for Ava, it was Monica Brant who was the first person she saw in a magazine and was what motivated her to begin working out.
  • In the past, Ava had some drinking and drug problems, but she has now been sober for about 15 years – she took a 30-day rehab program at her own request and realized she was capable of so much more and of being better.
  • While Ava’s dreams haven’t had the chance to be realized, she insists that she can make it just like everyone else if she works hard enough.
  • At this point, Ava is 44 years old. It is estimated that she weighs about 130 pounds (58kgs), has long blonde hair, blue eyes, and is about 5ft 4ins (1.62m) tall, with vital statistics of 34-26-35. She wears size 7.5 shoes.
  • Her net worth is estimated by authoritative sources at over $2 million and is likely to increase since Ava is still active as a trainer and sells her own merchandise on her website.
  • In interviews, Ava doesn’t talk much about specifics about her relationships, but she said she is almost always dating someone, with only one year where she didn’t date anyone happening in 2009.
  • ava cowan

Ava Cowan Social Media Information

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