Hey everyone! It's Coach Ava Cowan here, and I am so excited to share Simone's incredible journey with you from our most recent 16 Week Remodel Challenge. Her dedication and hard work over 4 months was amazing and I knew after a few weeks into the challenge she had a great chance at winning this entire category. Truthfully, her experience and accomplishment of completing this fat loss phase was and is a win! I am truly grateful to have been her coach throughout this process. Simone's success in
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Hey everyone! It's Coach Ava Cowan here, and I am so excited to share Simone's incredible journey with you from our most recent 16 Week Remodel Challenge. Her dedication and hard work over 4 months was amazing and I knew after a few weeks into the challenge she had a great chance at winning this entire category. Truthfully, her experience and accomplishment of completing this fat loss phase was and is a win! I am truly grateful to have been her coach throughout this process. Simone's success in
661 viewsJul 14, 2023
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🌟 Transformations Like Kelly's with Team Biolayne's Ava Cowan! 🌟 We’re wrapping up an incredible journey with Kelly, who has achieved more than she ever thought possible. Her heartfelt testimonial says it all: "Thank you for revolutionizing my life and bringing me back to myself. I've never felt better since pre-COVID, and I realize I don’t have to kill myself with exercise or starvation to get where I am. You helped me with the physical, and therapy helped with the emotional and mental. I pla
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🌟 Transformations Like Kelly's with Team Biolayne's Ava Cowan! 🌟 We’re wrapping up an incredible journey with Kelly, who has achieved more than she ever thought possible. Her heartfelt testimonial says it all: "Thank you for revolutionizing my life and bringing me back to myself. I've never felt better since pre-COVID, and I realize I don’t have to kill myself with exercise or starvation to get where I am. You helped me with the physical, and therapy helped with the emotional and mental. I pla
64 viewsJul 23, 2024
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Who's Ava Cowan? Wiki Biography, age, measurements, dating, net worth - Biography Tribune
Who's Ava Cowan? Wiki Biography, age, measurements, dating, net worth - Biography Tribune
1.9K views10 months ago
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Hey there! Hope you have an amazing weekend. 😁 | Ava Cowan
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Hey there! Hope you have an amazing weekend. 😁 | Ava Cowan
3.3K viewsMar 31, 2023
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Bringing back a Classic Recipe using Vanilla Build Whey Protein from @outworknutritionofficial I love sweets and this definitely does the trick! Take Note! 📝 Vanilla Protein French Toast 🧇 Ingredients: 2-3 slices Light Style bread or other reduced calorie soft bread 1 whole egg 2-3 egg whites 1/2 - 1 scoop Vanilla Build Protein Sugar free syrup Torani Sugar Free syrup Butter spread Cinnamon to taste! This is the first Vanilla flavored protein powder that I prefer over chocolate! That's a first
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Bringing back a Classic Recipe using Vanilla Build Whey Protein from @outworknutritionofficial I love sweets and this definitely does the trick! Take Note! 📝 Vanilla Protein French Toast 🧇 Ingredients: 2-3 slices Light Style bread or other reduced calorie soft bread 1 whole egg 2-3 egg whites 1/2 - 1 scoop Vanilla Build Protein Sugar free syrup Torani Sugar Free syrup Butter spread Cinnamon to taste! This is the first Vanilla flavored protein powder that I prefer over chocolate! That's a first
130 viewsJun 29, 2024
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Here is a fun interview I did after the #Figure #TampaPro finals with Candice Keene IFBB Figure Pro. Enjoy! VFIT #rocks󾌩 http://npcnewsonline.com/2015-ifbb-tampa-pro-ava-cowan-candice-keene/212570/ | Ava Cowan
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Here is a fun interview I did after the #Figure #TampaPro finals with Candice Keene IFBB Figure Pro. Enjoy! VFIT #rocks󾌩 http://npcnewsonline.com/2015-ifbb-tampa-pro-ava-cowan-candice-keene/212570/ | Ava Cowan
26.7K viewsAug 8, 2015
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I did a video! 😅 Only a decade behind but I'll catch up! 😁 | Ava Cowan
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I did a video! 😅 Only a decade behind but I'll catch up! 😁 | Ava Cowan
1.1K viewsAug 10, 2023
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It's out! Thank you @foreverfreespace for the invite. This clip is referencing how @joycevanseters first heard of me and a bit about The Sport of Figure where she got my DVD as she prepped for her first show. This is our first episode and I'm getting some equipment but sometimes you just have to jump, and try! | Ava Cowan
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It's out! Thank you @foreverfreespace for the invite. This clip is referencing how @joycevanseters first heard of me and a bit about The Sport of Figure where she got my DVD as she prepped for her first show. This is our first episode and I'm getting some equipment but sometimes you just have to jump, and try! | Ava Cowan
251 viewsMar 14, 2024
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In the fast-paced rhythm of daily life, maintaining a consistent food log can be a challenge. Despite the array of technological tools at our disposal, details can often go unnoticed or entirely overlooked. The solution? Incorporate a simple, efficient tracking method. Utilize a dedicated notepad, or better yet, a digital device such as a laptop or tablet, to meticulously record your macronutrient intake in the kitchen. This practice ensures precision in your dietary tracking when time is precio
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In the fast-paced rhythm of daily life, maintaining a consistent food log can be a challenge. Despite the array of technological tools at our disposal, details can often go unnoticed or entirely overlooked. The solution? Incorporate a simple, efficient tracking method. Utilize a dedicated notepad, or better yet, a digital device such as a laptop or tablet, to meticulously record your macronutrient intake in the kitchen. This practice ensures precision in your dietary tracking when time is precio
198 viewsFeb 28, 2024
FacebookAva Cowan
This is starting to become a bit more fun. It took many years to get here, to a place where I'm free. I dance for hours every night, I started that a few months ago. Mobility, flexibility, the zillion dance styles I know, having fun. I have not done that in decades. I decided to get back to the things that move me, that I love. I was a gymnast from the age of 3 - 15 years, traveling around the world. Dance, ballet, and endless back to back routines, day after day, year after year, never mind the
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This is starting to become a bit more fun. It took many years to get here, to a place where I'm free. I dance for hours every night, I started that a few months ago. Mobility, flexibility, the zillion dance styles I know, having fun. I have not done that in decades. I decided to get back to the things that move me, that I love. I was a gymnast from the age of 3 - 15 years, traveling around the world. Dance, ballet, and endless back to back routines, day after day, year after year, never mind the
741 viewsOct 16, 2023
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Capture Your Progress 📸 Progress pictures are essential for seeing how far you’ve come on your physique journey. Remember, your “after” picture will always be compared to your starting point, so make it count! Tips for the Perfect Progress Pictures - Choose a plain background, like a white wall, to keep the focus on your progress. - Good lighting is key! Ensure the light is in front of you for the best results. - Use a chair and shoebox to stabilize your phone at belly button height, keeping it
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Capture Your Progress 📸 Progress pictures are essential for seeing how far you’ve come on your physique journey. Remember, your “after” picture will always be compared to your starting point, so make it count! Tips for the Perfect Progress Pictures - Choose a plain background, like a white wall, to keep the focus on your progress. - Good lighting is key! Ensure the light is in front of you for the best results. - Use a chair and shoebox to stabilize your phone at belly button height, keeping it
307 viewsSep 29, 2024
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This was not intended to end up on social media but here it is! It was for my client but now it's my first Cap Cut Voiceover! 😁 With the time invested, I decided to post! Now to the straps. 🏋️‍♂️ Elevate your lifting game by adding non-padded lifting straps for a good grip and enhanced lifting performance. It's all about finding what works for you, so let's dive in! 👉 Step 1: Create Your Base Start by looping one end of the lifting strap through the other to form a secure grip foundation. 👉
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This was not intended to end up on social media but here it is! It was for my client but now it's my first Cap Cut Voiceover! 😁 With the time invested, I decided to post! Now to the straps. 🏋️‍♂️ Elevate your lifting game by adding non-padded lifting straps for a good grip and enhanced lifting performance. It's all about finding what works for you, so let's dive in! 👉 Step 1: Create Your Base Start by looping one end of the lifting strap through the other to form a secure grip foundation. 👉
420 viewsFeb 16, 2024
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🔥 Ready to transform your physique and your life? 🔥 Join our @teambiolayne 16-week Diet & Remodel Challenge and embark on your journey to a new you! 💪 Our phenomenal Customer Service Representative @britt_acevedo_ is almost fully booked! So, if you want to work with me, act fast! Send me a DM or comment 'Remodel,' and I'll reach out to you directly. This challenge will equip you with everything you need to reach your goals, get in shape, and feel amazing inside and out. 💥 Feeling inspired? �
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🔥 Ready to transform your physique and your life? 🔥 Join our @teambiolayne 16-week Diet & Remodel Challenge and embark on your journey to a new you! 💪 Our phenomenal Customer Service Representative @britt_acevedo_ is almost fully booked! So, if you want to work with me, act fast! Send me a DM or comment 'Remodel,' and I'll reach out to you directly. This challenge will equip you with everything you need to reach your goals, get in shape, and feel amazing inside and out. 💥 Feeling inspired? �
224 viewsJul 26, 2024
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John’s First Men’s Physique Competition John and I worked together for nearly two years to prepare for his first show at age 60. When he began, he was 5 lbs. under his eventual competition stage weight. Our off-season had to be extremely intentional, with each phase structured to build and then cut strategically. John is a clear example of what a multi-phase collaboration looks like when the foundation is built correctly. We established the structure I require before any client begins a contest
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John’s First Men’s Physique Competition John and I worked together for nearly two years to prepare for his first show at age 60. When he began, he was 5 lbs. under his eventual competition stage weight. Our off-season had to be extremely intentional, with each phase structured to build and then cut strategically. John is a clear example of what a multi-phase collaboration looks like when the foundation is built correctly. We established the structure I require before any client begins a contest
101 views5 months ago
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Bikini Competition Prep Becky just competed and I couldn't wait to share her experience with you! Becky: "I just completed my first bikini prep with Ava Cowan. My initial consultation confirmed I would put full trust in Ava with this very big goal I had. Her calm demeanour and ability to push forward with my prep even when I felt overwhelmed led me straight to the stage. Without her support, knowledge and confidence in her own decisions about my protocol, I believe I may have second-guessed fini
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Bikini Competition Prep Becky just competed and I couldn't wait to share her experience with you! Becky: "I just completed my first bikini prep with Ava Cowan. My initial consultation confirmed I would put full trust in Ava with this very big goal I had. Her calm demeanour and ability to push forward with my prep even when I felt overwhelmed led me straight to the stage. Without her support, knowledge and confidence in her own decisions about my protocol, I believe I may have second-guessed fini
803 viewsNov 17, 2023
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🔥 Building a Competition-Worthy Physique: Finding the Right Balance 🔥 Inspired by one of my competition prep clients who is working with me again and has been on a cardio-heavy regimen the past few months. I wanted to share some thoughts on the role of cardio in competition prep. While dropping body fat is crucial, so is building a strong and symmetrical physique. Further, showcasing that physique comes in at a close second to the order of focus regarding energy expenditure. In the world of co
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🔥 Building a Competition-Worthy Physique: Finding the Right Balance 🔥 Inspired by one of my competition prep clients who is working with me again and has been on a cardio-heavy regimen the past few months. I wanted to share some thoughts on the role of cardio in competition prep. While dropping body fat is crucial, so is building a strong and symmetrical physique. Further, showcasing that physique comes in at a close second to the order of focus regarding energy expenditure. In the world of co
305 viewsJul 21, 2024
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Here is a quick update. I am considering an accredited MBA program that builds a business as the core of the curriculum. It is a significant investment, so I am taking the time to evaluate it. The structure matches how I learn, and it feels like a clear next step. After the next meeting, I will know for sure. The concept I brought to them centers on helping people shift from reacting to responding—something I have worked on personally for years. They approved the direction, and now I am moving i
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Here is a quick update. I am considering an accredited MBA program that builds a business as the core of the curriculum. It is a significant investment, so I am taking the time to evaluate it. The structure matches how I learn, and it feels like a clear next step. After the next meeting, I will know for sure. The concept I brought to them centers on helping people shift from reacting to responding—something I have worked on personally for years. They approved the direction, and now I am moving i
276 views9 months ago
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Transformation Spotlight: Anton 📸 🔥 Witness the incredible transformation journey of my client Anton! I love before and after pictures—they capture the power of transformation and goal-setting. Whether it’s a wedding, a graduation, or an annual event like Burning Man, having a fun and meaningful goal can be an incredible motivator to show up as a new, elevated version of yourself. Anton’s commitment to his fitness goals has completely redefined his physique. His journey is proof that with dedi
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Transformation Spotlight: Anton 📸 🔥 Witness the incredible transformation journey of my client Anton! I love before and after pictures—they capture the power of transformation and goal-setting. Whether it’s a wedding, a graduation, or an annual event like Burning Man, having a fun and meaningful goal can be an incredible motivator to show up as a new, elevated version of yourself. Anton’s commitment to his fitness goals has completely redefined his physique. His journey is proof that with dedi
161 viewsDec 27, 2024
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Entering week 9 of my aggressive fat loss phase has brought some unexpected challenges. The low carbohydrate intake seems to be affecting my sleep and digestion. Extreme restrictions aren't sustainable in the long run, but what is of interest is this is it in the short term? Managing very low calories has made me realize the importance of every gram. I've even allocated part of my carb intake to fiber – 5g out of my 50g allowance. However, the struggle with sleep on low calories can leave me fee
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Entering week 9 of my aggressive fat loss phase has brought some unexpected challenges. The low carbohydrate intake seems to be affecting my sleep and digestion. Extreme restrictions aren't sustainable in the long run, but what is of interest is this is it in the short term? Managing very low calories has made me realize the importance of every gram. I've even allocated part of my carb intake to fiber – 5g out of my 50g allowance. However, the struggle with sleep on low calories can leave me fee
452 viewsNov 27, 2023
FacebookAva Cowan
Lee-Ann is 3 days post refeed and just over 11 weeks out from her bikini debut. At this point in the process, the goal is to maintain condition while managing fatigue, recovery, and overall stress. Holding steady matters here. Bringing in more food can be useful, but only when it supports the system rather than creating issues that surface later. Everything I do is individualized, in every phase. With my athletes, every decision needs to match where they are both psychologically and physiologica
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Lee-Ann is 3 days post refeed and just over 11 weeks out from her bikini debut. At this point in the process, the goal is to maintain condition while managing fatigue, recovery, and overall stress. Holding steady matters here. Bringing in more food can be useful, but only when it supports the system rather than creating issues that surface later. Everything I do is individualized, in every phase. With my athletes, every decision needs to match where they are both psychologically and physiologica
3.4K views2 months ago
FacebookAva Cowan
Today, I'm reflecting on the power of perspective. My birthday was this weekend and while most might indulge, I chose to stay focused on my goals, maintaining a calorie deficit, more importantly choosing that perspective on my special day. The scale went up most likely because I had a marinade with more sodium what's typical. I've realized that I'm not missing out on anything, rather, I'm choosing to prioritize my health, well-being while keeping a positive mindset. It's a perspective I've consc
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Today, I'm reflecting on the power of perspective. My birthday was this weekend and while most might indulge, I chose to stay focused on my goals, maintaining a calorie deficit, more importantly choosing that perspective on my special day. The scale went up most likely because I had a marinade with more sodium what's typical. I've realized that I'm not missing out on anything, rather, I'm choosing to prioritize my health, well-being while keeping a positive mindset. It's a perspective I've consc
373 viewsOct 24, 2023
FacebookAva Cowan
🎧 Exciting news! I had an amazing conversation with @foreverfreespace on her podcast and I'm thrilled to share it with you! As a Team Biolayne Physique Coach, we dived into a realm of bodybuilding history and forward-thinking insights. In our talk, I reflect on collaborating with Layne Norton for my magazine photoshoots and figure competitions. These moments were captured during "The Sport of Figure" DVD era, which was distributed at Vitamin Shoppes globally, coinciding with my journey towards
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🎧 Exciting news! I had an amazing conversation with @foreverfreespace on her podcast and I'm thrilled to share it with you! As a Team Biolayne Physique Coach, we dived into a realm of bodybuilding history and forward-thinking insights. In our talk, I reflect on collaborating with Layne Norton for my magazine photoshoots and figure competitions. These moments were captured during "The Sport of Figure" DVD era, which was distributed at Vitamin Shoppes globally, coinciding with my journey towards
249 viewsMar 15, 2024
FacebookAva Cowan
Kelly is one of three incredible women from Australia I had the privilege of coaching through Team Biolayne’s 16 Week Diet and Lifestyle Remodel Challenge. She began her journey at 174 pounds and finished at 143 pounds over the course of 24 weeks. Her results reflect strategies I have refined through two decades of experience in the fitness industry. Living as a professional figure athlete required persistence and problem-solving with no space for excuses. That foundation shaped the way I coach
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Kelly is one of three incredible women from Australia I had the privilege of coaching through Team Biolayne’s 16 Week Diet and Lifestyle Remodel Challenge. She began her journey at 174 pounds and finished at 143 pounds over the course of 24 weeks. Her results reflect strategies I have refined through two decades of experience in the fitness industry. Living as a professional figure athlete required persistence and problem-solving with no space for excuses. That foundation shaped the way I coach
64 views6 months ago
FacebookAva Cowan
Peak Week: The Science of Stage-Ready Physique During my recent IG Live with Coach Sophie, we discussed the critical importance of maintaining homeostasis during Peak Week. Traditional bodybuilding methods often involve drastic changes, like cutting water and sodium in the days before a competition. However, these approaches can lead to suboptimal results on stage. When water and sodium are reduced too early, the body compensates by increasing aldosterone, a hormone that promotes sodium retentio
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Peak Week: The Science of Stage-Ready Physique During my recent IG Live with Coach Sophie, we discussed the critical importance of maintaining homeostasis during Peak Week. Traditional bodybuilding methods often involve drastic changes, like cutting water and sodium in the days before a competition. However, these approaches can lead to suboptimal results on stage. When water and sodium are reduced too early, the body compensates by increasing aldosterone, a hormone that promotes sodium retentio
195 viewsAug 30, 2024
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I had a real breakthrough today and I want to share it. For context, I've spent my life focused on the art of presentation. Competitive gymnast for 15 years with Romanian Coaches, 4-6 hours a day until I was 15 years old. To be competitive at the highest levels required a rigorous amount of work beyond the intention of the post. In short, I've been performing my whole life, and I understand the depth of its importance. Of course experience is so helpful with building confidence, but if I can sav
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I had a real breakthrough today and I want to share it. For context, I've spent my life focused on the art of presentation. Competitive gymnast for 15 years with Romanian Coaches, 4-6 hours a day until I was 15 years old. To be competitive at the highest levels required a rigorous amount of work beyond the intention of the post. In short, I've been performing my whole life, and I understand the depth of its importance. Of course experience is so helpful with building confidence, but if I can sav
429 viewsMay 14, 2024
FacebookAva Cowan
The Power of Honesty - Inspired Post As a coach, navigating the conversation around food tracking can be delicate. I don’t usually post about it publicly, but my client shared her experience regarding tracking accuracy, reminding me that there is freedom that comes with truth. When you can be honest with yourself, that’s when everything can change. It’s not easy to be completely transparent, whether it’s about food choices or other personal challenges. It’s an important lesson because it’s easy
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The Power of Honesty - Inspired Post As a coach, navigating the conversation around food tracking can be delicate. I don’t usually post about it publicly, but my client shared her experience regarding tracking accuracy, reminding me that there is freedom that comes with truth. When you can be honest with yourself, that’s when everything can change. It’s not easy to be completely transparent, whether it’s about food choices or other personal challenges. It’s an important lesson because it’s easy
187 viewsSep 16, 2024
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Tonight was internal dialogue training. Who you are on stage matters. If there’s nothing specific happening within, what are we really watching? What makes someone magnetic? Why do some athletes leave a mark, while others blend in? If you’ve ever felt the emotion of a movie scene, it’s because the actor was experiencing something real. That same principle applies on stage. Your inner world is your presentation. Tonight, I needed this. The energy moved, and it pulled me out of a heavy headspace.
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Tonight was internal dialogue training. Who you are on stage matters. If there’s nothing specific happening within, what are we really watching? What makes someone magnetic? Why do some athletes leave a mark, while others blend in? If you’ve ever felt the emotion of a movie scene, it’s because the actor was experiencing something real. That same principle applies on stage. Your inner world is your presentation. Tonight, I needed this. The energy moved, and it pulled me out of a heavy headspace.
540 views11 months ago
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Lifting Straps are game changing. Maybe not for this particular lift, but generally speaking, they are amazing to implement! My observation. I was not stable throughout this lift. The correction is to tighten the straps more before beginning the lift, taking a few more seconds to stabilize and tighten. Taking the time is what is required. There were people all around and I needed a few additional moments to redirect my focus and attention back into this fully before beginning. However, I wanted
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Lifting Straps are game changing. Maybe not for this particular lift, but generally speaking, they are amazing to implement! My observation. I was not stable throughout this lift. The correction is to tighten the straps more before beginning the lift, taking a few more seconds to stabilize and tighten. Taking the time is what is required. There were people all around and I needed a few additional moments to redirect my focus and attention back into this fully before beginning. However, I wanted
1.2K viewsAug 20, 2024
FacebookAva Cowan
I'm officially moving into the final three weeks of an intense fat loss phase. The calories are at the lowest they've ever been. I've recently relocated and with Halloween, I found myself stocked up with candy. Anyone who knows me understands what a risky move that is! 😆 In previous years, I would have avoided this temptation altogether by not purchasing any candy. But this time, I chose to confront the situation, to face the urges and feelings that come with resisting the candy. It's cold outs
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I'm officially moving into the final three weeks of an intense fat loss phase. The calories are at the lowest they've ever been. I've recently relocated and with Halloween, I found myself stocked up with candy. Anyone who knows me understands what a risky move that is! 😆 In previous years, I would have avoided this temptation altogether by not purchasing any candy. But this time, I chose to confront the situation, to face the urges and feelings that come with resisting the candy. It's cold outs
526 viewsNov 2, 2023
FacebookAva Cowan
I wanted to check in with a quick life update. The past few months have been—well, a lot. I have been stretched relatively thin. A while back, while scrolling Facebook, I came across Hone Health and I wanted to learn more. After my initial consultation, I knew it was something worth exploring. With everything going on, I realized I needed to do whatever I could to feel like myself again. I can handle a lot, but I knew I would be pushed on every level, and that requires me to be at my best. That
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I wanted to check in with a quick life update. The past few months have been—well, a lot. I have been stretched relatively thin. A while back, while scrolling Facebook, I came across Hone Health and I wanted to learn more. After my initial consultation, I knew it was something worth exploring. With everything going on, I realized I needed to do whatever I could to feel like myself again. I can handle a lot, but I knew I would be pushed on every level, and that requires me to be at my best. That
771 viewsMar 7, 2025
FacebookAva Cowan
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