Mova fitness magazine issue 8

Lucia Rivas-Herry

Issue 8- January 2015

INBA AustralianChampionship

2014

MOVA Fitness Magazine

www.movafitness.com

Publisher and Editor: Mariya MovaDesign: Mariya Mova

Photographers: Mariya Mova, Flavio [email protected]

Cover Model: Lucia Rivas-Herry Issue 8, January 2015.All content and photos are copyrighted by Mariya Mova

Contributors: Features: Suples Bulgarian Bag, INBA competitors

Models: Michael Duck, Steve Faatau, Lucia Rivas-Herry

2. MFM-Issue 8- January 2015



Content

INBA Calendar 2015

INBA AustralianChampionship 2014

Over 30’s

Paleo Blueberry MuffinsHealthy Recipe

Issue 8- January 2015

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26

43

10

The New You

Happy New 2015 YearTo all my readers! Wishing all the best for 2015.Health and Happiness.

A lot of people say they cannot follow New Year’s resolutions. Are you one of them?

Well your NY resolution could be NO NY resolution, and when you have one BIG Goal for the Year as you go along you can set some small goals to achieve for every quarter of the year or every month. I usually want to achieve

something, in every area of life:spiritual, mental, physical and financial. Off course things can change and you can always change your goals or add new once. The idea is to have something to strive for, something to complete and when you look back at the end of the year you can be proud of. It doesn’t need to be a drastic change starting from 1st January, but rather making small steps towards a long term goal. Big journeys begin with small steps.Good Luck in the New 2015 Year!

Mariya Mova


www.movafitness.com

MFM news

Justine did this shoot with me 10 months after the birth of her baby boy to celebrate feeling fit and healthy. In that 10 months she worked hard to create online programs for mums that are very safe and effective. She saw that there was so much confusion around what mums should and shouldn’t do post baby so she wanted to take all of the guess work out of it and come with the a program that had it all! This is what you get when you join:Set meal plans designed by a nutritionist for 8 weeks that are based around whole foods good enough for the whole family to eat! This includes quick and easy yummy guilt free treats! You get 8 weeks of training for at home and at the gym with advanced or beginner options for the program for the gym. You get access to Justine’s Facebook forum where she will help you and you will get support from the other ladies doing my programs. You also get access to the members area of her site where you have access to an exercise library of 70 exercises plus core & stretch routines and video exercises and videos/tips from her Physio on post natal care which includes exercises to help with abdominal separation, your posture and your pelvic floor! Plus you get weekly mindset lessons and emails from Justine to keep you on track and inspired! The best part is that once you join up you are a member for life!! See her site for more details and sign up there. She also as a 12 week pre pregnancy program and a safe training program if you are pregnant!

www.fithealthymums.com


Photo Mariya Mova

INBA Calendar 2015 Season A

The competitions listed below are the dates each promoter has indicated pending confirmation with the various venues, as far as possible they will be final but we reserve the right to change them should unforeseen circumstances arise.

DATE EVENT STATE LOCATION CONTACT

March 8th Novice Rising Star & Rookie of the Year VIC Moonee Valley Race Club (MVRC) 0402 555 505

March 28th 2015 Hobart Classic TAS Tasmanian Health and Fitness Expo Princes Wharf, Hobart (03) 6223 6028

March 29th 2015 Darwin Physique Classic NT Darwin Entertainment Centre, Mitchell Street, DARWIN (08) 8941 0777

March 29th 2015 NSW Regional Physique & Fitness Titles NSW Albury Performing Arts Centre 0429 410 431

April 11-12 2015 Southern Cross Titles VIC Melbourne Convention and Exhibition Centre 0402 555 505

April 11-12 2015 Southern Cross Pro Qualifier VIC Melbourne Convention and Exhibition Centre 0402 555 505

April18th 2015 Clash At The Coast ACT Batemans Bay Soldiers Club 0405 753 224

April19th 2015 Canberra & Country Natural Classic ACT Hellenic Club 0403 147 999

April19th 2015 NSW North Coast Titles NSW Newcastle City Hall (02) 9633 2661

May3rd 2015 Sydney Natural Physique Classic NSW Castle Hill RSL Club (02) 9633 2661

June 13th 2015 INBA/PNBA World Championships Dubai United Arab Emirates 0418 166 790

June 28th 2015 All Female Classic VIC Moonee Valley Race Club (MVRC) 0402 555 505

INBA Calendar 2015 Season A

The competitions listed below are the dates each promoter has indicated pending confirmation with the various venues, as far as possible they will be final but we reserve the right to change them should unforeseen circumstances arise.

DATE EVENT STATE LOCATION CONTACT

March 8th Novice Rising Star & Rookie of the Year VIC Moonee Valley Race Club (MVRC) 0402 555 505

March 28th 2015 Hobart Classic TAS Tasmanian Health and Fitness Expo Princes Wharf, Hobart (03) 6223 6028

March 29th 2015 Darwin Physique Classic NT Darwin Entertainment Centre, Mitchell Street, DARWIN (08) 8941 0777

March 29th 2015 NSW Regional Physique & Fitness Titles NSW Albury Performing Arts Centre 0429 410 431

April 11-12 2015 Southern Cross Titles VIC Melbourne Convention and Exhibition Centre 0402 555 505

April 11-12 2015 Southern Cross Pro Qualifier VIC Melbourne Convention and Exhibition Centre 0402 555 505

April18th 2015 Clash At The Coast ACT Batemans Bay Soldiers Club 0405 753 224

April19th 2015 Canberra & Country Natural Classic ACT Hellenic Club 0403 147 999

April19th 2015 NSW North Coast Titles NSW Newcastle City Hall (02) 9633 2661

May3rd 2015 Sydney Natural Physique Classic NSW Castle Hill RSL Club (02) 9633 2661



Photo Mariya Mova

May2/3rd 2015 Adelaide Natural Classic SA Norwood Concert Hall (08) 8373 0735

May16/17th 2015 Adelaide Sport & Fitness Expo SA Royal Adelaide Showgrounds (08) 8373 0735

May16th Tropix Townsville Classic QLD Townsville Entertainment Centre 0490 078 844

May16th 2015 Perth Natural Classic WA Kingsway Indoor Stadium 0403 165 496

May17th 2015 Melbourne Natural Classic 23rd Annual Championships VIC Moonee Valley Race Club (MVRC) 0402 555 505

May23/24th 2015 Brisbane Classic QLD Sleeman Centre Chandler (07) 3265 3553

May31st 2015 City National Championships NSW Castle Hill RSL Club (02) 9633 2661



2015 Season BDATE EVENT STATE LOCATION CONTACT

August 22nd 2015 North West Titles WA Tambrey Centre (Karratha) 0403 165 496

Sept 5th 2015 West Australian State Championships WA Kingsway Indoor Stadium 0403 165 496

Sept 12/13th 2015 West Coast Super Show Titles WA Convention Centre 0403 165 496

May2/3rd 2015 Adelaide Natural Classic SA Norwood Concert Hall (08) 8373 0735

May16/17th 2015 Adelaide Sport & Fitness Expo SA Royal Adelaide Showgrounds (08) 8373 0735

May16th Tropix Townsville Classic QLD Townsville Entertainment Centre 0490 078 844

May16th 2015 Perth Natural Classic WA Kingsway Indoor Stadium 0403 165 496

May17th 2015 Melbourne Natural Classic 23rd Annual Championships VIC Moonee Valley Race Club (MVRC) 0402 555 505

May23/24th 2015 Brisbane Classic QLD Sleeman Centre Chandler (07) 3265 3553

May31st 2015 City National Championships NSW Castle Hill RSL Club (02) 9633 2661



2015 Season BDATE EVENT STATE LOCATION CONTACT

August 22nd 2015 North West Titles WA Tambrey Centre (Karratha) 0403 165 496

Sept 5th 2015 West Australian State Championships WA Kingsway Indoor Stadium 0403 165 496

Sept 12/13th 2015 West Coast Super Show Titles WA Convention Centre 0403 165 496

Photo Mariya Mova

Sept 12/13th 2015 West Coast Super Show Pro Qualifier WA Convention Centre 0403 165 496

Sept13th 2015 South Coast Classic NSW Shellharbour Workers Club (02) 9633 2661

Sept19th 2015 North Queensland Championships QLD Townsville Entertainment Centre 0490 078 844

September20th 2015 Victorian State Titles VIC Moonee Valley Race Club (MVRC) 0402 555 505

September20th 2015 ACT Championships ACT National Convention Centre 0403 147 999

September27th 2015 NSW State Championships NSW Blacktown Workers Club (02) 9633 2661

TBA INBA Natural Universe USA Guerin College River Grove, IL 0418 166 790

September 26/27th 2015 Queensland State Championships QLD Sleeman Centre Chandler (07) 3265 3553

September TBA Defence Force & Emergency Services Australian Titles QLD Sleeman Centre Chandler 0417 255 272

SeptemberTBA Tasmanian State Titles TAS Launceston, venue TBA (03) 6223 6028

SeptemberTBA SA State Titles SA Norwood Concert Hall (08) 8373 0735

SeptemberTBA Northern Territory Titles NT Darwin Entertainment Centre (08) 8941 0777

October4th Sun 2015 Australian National Championships ACT National Convention Centre 0403 147 999

October17/18th 2015 Muscle & Model Fitness Super Show Titles SYD Homebush Stadium (02) 9633 2661

October17/18th 2015 Muscle & Model Fitness Super Show Pro Qualifier SYD Homebush Stadium (02) 9633 2661

November12/15th 2015 Natural Olympia USA Las Vegas, Ballys 0418 166 790

Sept 12/13th 2015 West Coast Super Show Pro Qualifier WA Convention Centre 0403 165 496

Sept13th 2015 South Coast Classic NSW Shellharbour Workers Club (02) 9633 2661

Sept19th 2015 North Queensland Championships QLD Townsville Entertainment Centre 0490 078 844

September20th 2015 Victorian State Titles VIC Moonee Valley Race Club (MVRC) 0402 555 505

September20th 2015 ACT Championships ACT National Convention Centre 0403 147 999

September27th 2015 NSW State Championships NSW Blacktown Workers Club (02) 9633 2661

TBA INBA Natural Universe USA Guerin College River Grove, IL 0418 166 790

September 26/27th 2015 Queensland State Championships QLD Sleeman Centre Chandler (07) 3265 3553

September TBA Defence Force & Emergency Services Australian Titles QLD Sleeman Centre Chandler 0417 255 272

SeptemberTBA Tasmanian State Titles TAS Launceston, venue TBA (03) 6223 6028

SeptemberTBA SA State Titles SA Norwood Concert Hall (08) 8373 0735

SeptemberTBA Northern Territory Titles NT Darwin Entertainment Centre (08) 8941 0777

October4th Sun 2015 Australian National Championships ACT National Convention Centre 0403 147 999

October17/18th 2015 Muscle & Model Fitness Super Show Titles SYD Homebush Stadium (02) 9633 2661

October17/18th 2015 Muscle & Model Fitness Super Show Pro Qualifier SYD Homebush Stadium (02) 9633 2661

November12/15th 2015 Natural Olympia USA Las Vegas, Ballys 0418 166 790

Photo Mariya Mova

Photo Report by Mariya MovaMr Australia Open Overall Champion 279 Billie Paea ACT

Ms Figure Australia Overall Champion 70 Belinda Hunt QLD

Women Bodybuilding Open 345 Megan Groves 1 QLD

Men’s Master 40+ 383 Steve Faatau 1 VIC

Men’s Master 50+ 59 Tony Haranas 1 VIC

Ms. Figure Master 50+ 256 Leanne Flynn 1 QLD

Ms. Figure Master 60+ 30 Christina Lasota 1 VIC

Men’s Master 60+ 213 Robert Walkley 1 QLD

Men’s Master 70+ 179 Allan Evans 1 QLD

Men’s Master 80+ 141 John Rigby 1 QLD

INBA Angels 40 Cristina Ramon 1 NSW

Overall Mr Physique Australia 166 Joshua Sinclair NSW

Ms FitnessModel Australia Overall 40 Cristina Ramon NSW

Men’s Fitness Australia Overall 113 Alistair Morrell ACT

Australian Bikini Overall 86 Tiupi Neti WA

INBA Australian Titles2014

16.MFM-Issue 8- January 2015

17.MFM-Issue 8- January 2015Photo Mariya Mova

Men’s Master 40+ 383 Steve Faatau- 1st place

18. MFM-Issue 8- January 2015 Photos Mariya Mova

Men’s Master 50+ 59 Tony Haranas- 1st place

19.MFM-Issue 8- January 2015Photos Mariya Mova

Figure international Class II (165+cm) 325 Rose Black-1st place


OVERALL Ms Figure Australia Champion 70 Belinda Hunt

21. MFM-Issue 8- January 2015Photos Mariya Mova

OVERALL Mr Australia Open Champion 279 Billie Paea


OVERALL Bikini Novice Class 2 86 Tiupi Neti


OVERALL Fitness Model and INBA Angels 40 Cristina Ramon

Photos Mariya Mova

OVERALL Mr Physique Australia 166 Joshua Sinclair



OVERALL Men’s Fitness Australia 113 Alistair Morrell


Over 30’s Running:Negative Nancy to Positive Polly

(Mindset)

Running long distance is more than just having a physically-able body.In fact, without having a strong, positive mindset during and before therun, it can be the most strenuous, difficult task you ever set out toachieve. Oftentimes, it can be the people who either stop in the middleof a race, or don’t even attempt the race who have a weak mindset (justto clarify: this isn’t always the case). As a result, I have conducted alist of different ways you can have a positive mindset when running arace; whether it be for a marathon, half marathon, or even triathlon (ortraining for a race). Let’s find out, shall we?

Surround yourself with positive people!

When you surround yourself with positive people, you’re likely to have their positivity brush off on to you. It’s inevitable, which is a good thing. Think of all the people who are negative, and try your best to remove them from your life (sometimes, in certain circumstances, that’s not possible). Instead, find groups who share similar interests withyou, and are always happy and outgoing. Even if you’re a little timid and shy, it can help you break out of your shell if you surround yourself around positive, like-minded people. A great way of doing this is to join sports, or even go on Meetup and see if there are any longdistance running groups around your area.


This is a great way for over 30’s to make life-long friends with similar interests as your own.

Remind yourself that you can do it!

Every morning and night, months before the race even begins: you need to reassure yourself that you can do it, and you’re not going to fail. A positive mindset is fundamental when running a long distance race. Even if you don’t feel you can do it, saying “I can do it” out loud can help you build your confidence, and eventually, you will genuinely believe you can do it. Don’t be alarmed if you don’t think you can initially runthe race – most people begin with this mentality, because let’s face it, these races are one heck of a long distance, and can feel unattainable at times, even for the best of runners. It may be a good idea to begin with a 5km race, and then build your way up to a full marathon.

Eat healthily!Having a healthy diet equates to a healthy mindset. Put the junk food away, and start eating healthier, more natural foods. Although it may not seem like eating more healthy foods will impact your mentality atthe time, I can assure you that you will feel better after just one or two days of eating less junk. I’m not saying you shouldn’t treat yourself to a chocolate bar now and then (or even I’d go crazy) but make sure you keep it as “now and then”, not on a regular basis. Remember: having a positive mindset when you’re over 30 can be more challenging than it was when you were younger.

Think of things you appreciate in life!

Think of all the people in your life you appreciate. Then think of all the things in life you appreciate. Fortunately for you, you are more fortunate than a lot of people in developing (third world) countries.


The fact you’re able to pay to run long distance, and even read this article on a device should put things into perspective of how good you have it. I understand it’s probably bad to compare happiness, particularly of those in not-so-fortunate places, but the fact is, it can make us feel good if we know we genuinely have a good life; running just makes it that much better!

Stay focused on what you want to achieve!

Whether you want to achieve simply finishing a race or making a certain time – it’s important that you stay focused on your goals, and not so much on other things (with exceptions of family and friends). Treat yourself with a good movie or a nice bottle of wine every now and then, but don’t forget about what you want to achieve from your race, and do whatever it takes to ensure you can achieve it. The months beforerunning the long distance event

are crucial to work hard and be able to physically run the race, as well as mentally.

Set realistic goals!

Instead of wishing you could be as good as Joan Benoit or Frank Shorter, start wishing you were as good as you can personally be. There’s nothingworse than setting an unrealistic goal and not even getting close to achieving it. All you’re going to get is an overwhelming sense ofdisappointment and dissatisfaction to what should have been a really positive experience. You’re over 30 now – things don’t come as easily asthey used to, unfortunately. It’s best to set a goal you think you can truly achieve, and not something that is beyond even your capabilities.

Conclusion:

As mentioned earlier: having a positive mindset is essential for every long distance runner. It can help

stay motivated, and overall help you run long distance in comparison to having a pessimistic mindset. By

following these points, you are guaranteed to go from Negative Nancy to Positive Polly.

Author Bio

Curt Davies is a marathon enthusiast and has built his own website

located at www.marathondriven.com. It’s stacked with information and

other goodies regarding marathon running and training for those over the

age of 30. If you want to find out more about Curt and what he writes

about, click the link mentioned earlier.


Bulgarian Bag certification workshop coming soon to

MelbourneWhat will you learn?

The value of your Suples Fit Bulgarian Bag CertificationSuples is committed to providing consistent instruction and education on the uses and benefits of training with

the Bulgarian Bag through the Suples FIT BBI Certification programme.

Our progressive and in-depth Certificate programme incorporates functional movement principles grounded in science and applies them to meet the changing and varying demands of athletes, fitness enthusiasts, and fitness educators. Suples prides itself on producing

Suples FIT BBI instructors that are the gold standard in the industry; thus, both the physical and mental criteria for

passing this programme are strict.Suples serves as the governing body of Suples FIT BBI

Certification. In this capacity, we control all of the content that is provided in Suples FIT BBI certifications. We are

glad that you have decided to move forward with obtaining your Certification. This Certification is a valuable asset.

Your Certification provides many benefits.

Photo Flavio Bodrogi


Erik Teichmann is Melbourne’s most fun life coach! He offers regular workshops on a wide range of

topics and individualised one-on-one coaching to help you achieve the life you really want.

For workshop schedules and more information about coaching , and to sign-up for the free

newsletter, visit melbournereikicourses.con.au

Learn Reiki

Reiki is the ultimate non-invasive healing modality, healing physical illness and ridding the mind of stress and other

negativity so that you can live a life of ease and joy!

We offer affordable, enjoyable, and

highly practical training at Reiki 1, Reiki 2 and Reiki Master levels. Check out our

upcoming classes! Contact

[email protected]

0434 967 072


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Hot Shot

Michael Duck

Paleo Blueberry Muffins

Healthy Recipe

Ingredients:

Coconut flour/almond mealHalf cup blueberries3 EggsBananaBaking powderWater or almond milk

Instructions:

Mix all the ingredients in a bowl.Preheat oven to 240 degrees.Pour the ingredient into cupcake tray and put in the oven.Cook at around 200 degrees for 20 to 30 minutes, until brown at the top.

Enjoy!

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Top 110 Hottest Oz male bodies40. MFM-Issue 8- January 2015

Top 110 Hottest Oz male bodies


Fitness Photography

Book nowmovafoto.com

Gym/ Studio/ Location

with

Mariya Mova


www.movafitness.com

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Do you want to be a Cover Model? Or to contribute as a writer?

Advertise your company and/or product(s)?

Please send us an email and your proposals and projects at

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Mova fitness magazine issue 8

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