Ingredients:

1/2 cup uncooked oatmeal

1/2 scoop whey protein, I like chocolate

4 egg whites

1 Tablespoon Flax Seeds

A dash of Coconut Oil

A dash of Splenda

1/4 cup Sugar Free Maple Syrup

Mix:

All ingredients (except Coconut Oil, Splenda and Syrup) in a large bowl until blended well.

Lightly grease pan evenly with Coconut Oil

Heat:

Pour in a frying pan over Medium-High Heat

Cook:

Until all edges are bubbling and the center is taunt, flip and cook other side until crispy.

Remove from heat, sprinkle Splenda and top with syrup.

ENJOY!

Check it out!!

http://www.ironmanmagazine.com/media/videos.php?id=283&subcat=Hard%20Body&view=

I just wanted to let you know that I am a guest on

www.LivingBeautifulRadio.com

Living Beautiful Now Broadcasts on Sundays on WWNN Radio (1470 AM) in Palm Beach, Florida

My episode will air Sunday March 30, 2008 at 6:00PM EST

You may also visit the site

You may go to hear the replays now!

We are shooting for two days in a gym doing a workout series and we also get to do some bikini and fashion layouts. Even more exciting is I get to wear some incredible clothing designed by Elisabetta Rogiani who works with all of the top Hollywood stars! Here is Elisabetta and I in Los Angeles at the Figure America Pageant.

Thank you for all of the incredible comments, they really mean so much to me!

Most Importantly-

All things are possible!

Ava Cowan

I must first start by saying that from the first athlete meeting I had a great feeling about the WNSO.  This was my first time competing with FAME, and I felt so welcomed.  The athletes were treated with tremendous respect and the show ran very smoothly.  The venue was second to none, that is for sure.  We had many different rooms to change in  prepare for the competition.  The stage was huge and very well lit, you definitely felt on top of the world performing on it!  Well I sure did anyway.

The main difference between FAME and most other organizations in terms of scoring is the 6 mandatory posing, and a 90 second routine.  The 6 mandatory poses were so fun to do.  Once I committed to just doing them, I actually started to have fun with it.  And I had a blast doing the pose down at the end.  It was awesome!

That is one of the reasons I chose to do this event because I know how to get into shape and I know how to do 1/4 turns.  What I didn’t know, was how to put together a routine that not only had some elements of bodybuilding but had a few strength moves in it too.  That coupled with coordinating the right music and a costume was a new challenge for me.  And that is what it is all about to me, to continually challenge myself as an athlete.

It was a great feeling to walk away with my professional status.  And there are many categories to compete in that can accommodate you with where you are at in with your training.  From Bikini to Bodybuilding.  And most importantly…naturally!  Because at the end of the day, treating your body with respect is what this should all be about anyway!  And that is something you can feel good about.

http://blog.bodybuilding.com/SecondFocus/

I just got back home from a very amazing two days in LA.  The highlight was shooting with Ian Sitren of SecondFocus!  We started the morning at 7:00 AM, because Ian had three locations in mind for the shoot that day.  I have to admit one of the best parts of the day is that Ian knew what shots he wanted and didn’t spend a lot of time shooting tons of pictures.  He knew what he wanted, we shot it and moved on to the next outfit.

And when Ian says he wore me out, indeed he did!  I was almost too tired to enjoy a nice big cheat meal!  I only ate half of my chocolate mouse.  It was almost a sin!  I just cannot wait to see the rest of the pictures.  I will keep you posted.