Mova fitness magazine issue 9 july 2015

Issue 9- July 2015

INBA AFC the Angels 2015

INBA World Championship Dubai 2015

Fleixible Dieting

The New Counselling for Couples

by Curt Davies

by Michael Duck

Cover Model

Pablo Piedrabuena

2. MFM-Issue 9- July 2015

MOVA Fitness Magazine

www.movafitness.com

Publisher and Editor: Mariya MovaDesign: Mariya Mova

Photographers: Mariya Mova

[email protected] Model: Pablo Piedrabuena. Issue 9, July 2015.

All content and photos are copyrighted by Mariya Mova

Contributors and Features: Art by Kollyo Vachev, INBA competitors, article by Michael Duck, and

Curt DaviesModels: Pablo Piedrabuena


Content

INBA World Championship Dubai 2015INBA the Angels 2015Fleixible Dieting by Michael Duck

The New Counselling for Couplesby Curt Davies

Cover Model Pablo PiedrabuenaPhoto by Mariya MovaLocation Dubai Jumeira beach

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The Mid Year Review

When The Things you have are not enough.

I’ve heard the saying, from somewhere: You can be happy and grateful, but never satisfied!

To Thrive for more is natural human desire. We are thriving to achieve more, to be our best, to win, to accomplish something. Saying that, though, we should

not forget to be grateful for what we achieved, for the people who are in our lives, helping and supporting us, or even for those, who created for us hardship, for what we have became stronger and braver, and even more eager to achieve more and strive for better! NEVER GIVE UP! It is never too late to start all over again. Tomorrow is Today!

Mariya Mova


www.movafitness.com

South Coast Classic

September the 13thWoonona

This year 2015, the World PNBA PRO amateur IN BA Championship was in Dubai June the 13th. the australian team made an amazing entry with more than 80 competitors competing in amateur and Pro divisions. Almost all competitors came back home with medals and trhophies. the athmosphere was amazing, with competitors from all around the world, and the amazing host INBA middle East and it’s INBA President Bassem.

MFM news

MFM news

I was so honored to have been able to be the Official Photographer to this amazing international event. Meeting competitors and representatives from all around the world was both overwhelming and incredible. I am definitely looking forward to expand my horizon and travel some more in the future and perhaps photograph more events internationally. Travel, photography and fitness has been a passion of mine since 1987 and has taken me to amazing places all around the world.

Photo Mariya Mova

10.MFM-Issue 9- July 2015

OVERALL PRO Fitness Winner Santosh Kumar

Photo Report by Mariya Mova

INBA World Championship Dubai 2015

Emma Morrison


Photo Mariya Mova

OVERALL PRO Fitness Winner Santosh Kumar, Brad Fraser, Craig Fisher, Eric Wang

14. MFM-Issue- 9 July 2015

Photo Mariya Mova


OVERALL PRO Winner Physique Melissa Woolfson and Figure winner Casey Lee-Handley


Photos Mariya Mova

Belinda Belcastro 1st place Fitness model

Charlotte Moss 1st place Bikini

Holly Baxter 1st place Fitness model


Photos Mariya Mova

Craig Fisher 1st place Fitness

Pablo Piedrabuena 1st place Sport model

James Newcombe 2nd Teen BDB


Photos Mariya Mova

OVERALL PRO winner Fitness Cristina Ramon


Photos Mariya Mova

OVERALL PRO winner Physique Melissa


Photos Mariya Mova

Christina Lasota 1st place Masters

Janice Lorraine 1st place Masters

Robert Walkley 1st place Masters


Photos Mariya Mova

Peter Tisdell Sports models master

Adele Haussmann 3d places Masters

OVERALL PRO winner BDB tim Martin

There comes a time when couples will experience tension in their relationship. Being with one person can pose new difficulties unheard of by those who may be single… but they do exist. For some, relationshipcounselling may be beneficial; for others, not so much.Fortunately, there is still hope for any relationship encountering friction – it’s just not something which is often proposed, but should be considered. In this article, I’m going to be discussing how running a marathon with your partner can be a far more effective, natural way to build a strong and everlasting relationship, whether it’s currently on the brink of failure, or maybe just content.

1. You’re in it together

When you run and train for a marathon with your partner, there is no “I” in the process.

You go through the same routine (or slightly different) and can empathize with the pain which may (will) be endured. Of course, this is the one exemption of “good” pain. The process of running a marathon is exhausting, but the training involved is even more so. Your body will ache. Your head will hurt. It will be tough, particularly in the beginning, but think of it as a reflection of your relationship. The beginning is always the hardest part, but as you journey more together, it gradually becomes easier. At least, I hope that’s what’s happened – it will once you begin training and running marathons, that’s for sure.

Marathon Running: The New Counselling for Couples?



In essence, when you’re putting your body through such pain, you knowyou’re not alone, which is the main part.

2. Understanding the struggles

Running and training for a marathon allows each partner in the relationship to understand one another. There is no need to vindicate (justify) a purchase on an expensive pair of running shoes, kissing a sweaty face, or being exposed to such strange smells. Both endure the same process of becoming fit enough to run the marathon, and there are no reasons to feel alienated after a long, strenuous training session which may leave you in a state of dripping sweat, or a bit smelly.

3. Anger outletSay you’ve had a rough day: your boss is angry with you; your friends are all busy, and there’s nothing good to watch on TV. So what do you do? You

probably go on your computer to escape from all the bills andother unpleasant realities you could be facing. Maybe you even take it out on your partner. However, that is evidently not a productive way of escaping from life problems (not that there’s ever a productive way ofdoing so) and maybe you’d feel like you’re bettering your life if there was a purpose for your actions. This is why training for a marathon can be a good outlet for stress and anger you may have in you. You may even find that anger perishes, and becomes obsolete when you train and run marathons. You may even find that you become a more positive person in general – with your partner by your side throughout the process.

4. The marathon itself is worth itOnce you’ve gone through the gruelling months of training and getting fit enough to run a marathon, it’s time to actually face the marathon. square in the face.


Depending on which marathonyou’re running will not only indicate the number of people not only running along with you, but also in the audience cheering you on. Let me just tell you: this experience is something you will never forget, even when you become old and your memory begins to fade. When you’re running with your partner from the start to finish, you can say “we did it” (I propose this won’t be the only thing to happen). Let me warn you: things could get emotional really quickly. The amount of times I’ve seen people in tears once they reach the finish line is overwhelming, and most definitely worth the experience.

When you do something you love with the love of your life, the experience is even more incredible, and even moreso with the crowd around, congratulating you in the process. Did I mention you’ll both get a medal for finishing?

5. Sharing travelling experiencesWhen you run marathons, it’s not just a one-off thing. It can be far more than that, and even becomes a long term routine, and may even becometraditional. When you run marathons, they won’t all be situated in the same location. They will always be distributed all over the world, whichcan open up travelling opportunities.

Whether it is in America, Australia, or any other location, there is bound to be marathons available for you to run. Grab this opportunity with two hands, catch a flight to that location and get running! It will be worth it.

Be sure to take some pictures, and even write about the journey. You’ll look back at these moments for the rest of your life, and be glad you did it.

Author Bio

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

located at www.marathondriven.com.

It’s stacked with information andother goodies regarding marathon running and

training for those over theage of 30. If you want to find out more about Curt

and what he writesabout, click the link mentioned earlier.

Conclusion

Marathon running can be an excellent way to help build your relationship to a new level, and should be considered. Sometimes you may feel asthough you’d have better luck running for president (or prime

minister) than convincing your partner that running is a good idea, but with enough perseverance and commitment, your relationship is destined tobecome enriched through the marathon running experiences.



ACT Natural Physique Titles

September the 20thCanberra


NSW ChampionshipSeptember the 27th

INBA Tropix

September the 19thQueensland


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#HotShot

Quinoa BreadTasty Recipe

32. MFM-Issue 9- July 2015 Photos Mariya Mova

Quinoa & Chia Seed BreadServes 12

Ingredients

• 1 + 3/4 cups quinoa, rinsed (I used organic, white grain quinoa)• 1/4 cup chia seed• 1 cup water plus more to soak the quinoa• 1/4 cup olive oil• 1/2 teaspoon baking soda• 1/2 teaspoon sea salt• 1/2 lemon, juiced

Method1. Place the quinoa in a medium bowl, soak with plenty of water and place in the refrigerator overnight.2. Place the chia seeds in a small bowl, cover with 1/2 cup water and soak overnight in the refrigerator.3. The following morning, preheat the oven to 170 degrees celcius.4. Drain the quinoa, rinse well through a sieve, ensuring that you drain all the water.5. Place the quinoa,

chia seeds, 1/2 cup water, olive oil, baking soda, sea salt and lemon juice into a high speed blender (I use an Omniblend*) or food processor, mix for 3 minutes or until the bread mix resembles a batter like consistency.6. Pour or spoon the mixture into a lined loaf tin, bake for 90 minutes or until the bread is firm bounces back when touched.7. Remove from the oven and cool for at least 30 minutes, then remove from the loaf pan and let it cool completely on a rack.8. Serve and enjoy.

Note

• This bread is best served lightly toasted in a pan.• It can be kept in the refrigerator for up to 1 week or in the freezer for up to 3 months.• Ingredients: 2 cups quinoa3/4 cup chia seeds1/2 cup mixed pumpkin, sunflower & linseeds3 tbsp lemon Juice1 tsp bicarbonate of soda1 tsp agave syrup60 ml extra virgin olive oil

Method

The night before you plan on baking the bread you need to soak the quinoa & chia seeds. Measure out the quinoa and chia seeds and place in two separate bowls. Cover the chia seeds with 1 cup of water, and the quinoa with enough water cover well. Place both in fridge overnight.

I We’ve all lived through it; whether you’ve experienced it yourself or not, you probably know the person I’m about to describe; you’ve let yourself go, you’re unhappy with the way you look and now it’s time to take action. The pantry and refrigerator has been cleared of all the junk food, sugar, fizzy drinks and alcohol and replaced with lean, organic meat products, fruits and vegetables and natural spring water. Saturday night’s pizza and ice cream is replaced with grilled fish and broccoli, washed down with a glass of water. No dessert. And on top of all this, your once sedentary lifestyle has been replaced with hours at the gym each week.The results are amazing; weight falls off and your clothes no longer fit. Friends and colleagues are complimenting

on how great you look; they even ask how you did it and inspire them to follow suit. You’re now the expert in an area you were once clueless. And then the wheels start to fall off...

The numbers on the scales are no longer showing signs of improvement and the mirror doesn’t lie either. You’re still on the same loop of your belt buckle as you were last month, even though you’ve added an extra 10 minutes of cardio to each session! Eventually it gets too much and one “cheat” meal won’t hurt much, right? This meal evolves into an all out binge where you just each whatever you want, which then turns into a weekly event where it’s all out feast on a smorgasbord of food every Saturday night.

Lose weight and keep it off with Flexible dieting

by Michael Duck


You start to gain weight back; the motivation to train is no longer there and since we’re no longer training, might as well stop the diet too. Eventually all the weight lost is gained back and you put on a extra few kilos. You’re back to where you started (or worse), both mentally and physically.It doesn’t always happen exactly like this, but we’ve all experienced or seen a similar story. So how and why does this happen?

There’s a few reasons; mentally and emotionally the “clean eating” diet that this person adhered to isn’t sustainable.

Depending on individual willpower, you may last as little as a day or two, or up to months following a strict eating plan, but the temptation go off this plan will always be there and eventually you’ll give in.Closely tied in with this is the what the hell? effect. A term coined by American fitness trainer and competitor Sohee

Lee, whereby if you were to eat a slice of pizza for example, the mental response is to say “diet’s off now...what the hell, I’ll just eat the whole thing”. Where if you just accounted for the slice of pizza you already ate, you could have fit it into your daily intake and not felt guilty about it.

Now you’re probably wondering; how is it possible this person stops losing weight on such a strict eating plan? The answer is metabolic adaptation. Or metabolic damage as it’s more commonly referred to after the popular video series from Dr. Layne Norton a couple of years ago.

See, your body has a metabolic capacity which is after all the daily activities are accounted for, the amount of calories you can eat and not gain weight. This might sound strange, but a person who has been overweight for a long period of time actually has a very healthy metabolism.


Again, we all know someone who is overweight, be it 20, 30, 50kg+. They’re overweight, but they consume a high calorie diet of whatever they want to eat and don’t exercise, yet they don’t gain any extra weight, other than what they’re already carrying.

Why? Because of metabolic adaptation.This person has been consuming a high calorie diet (let’s say 5000 calories/day) over such a long period that their body has adapted to this amount. And the same applies in reverse, which is why our clean eating friend can no longer lose any more weight; because their body has adapted to the caloric restriction and in order to progress, must now go even lower to continue to lose weight.

The combination of eliminating dessert and junk food, which is usually high in fat (fat has 9 calories per gram) and replacing it with less calorically dense foods like Brocolli and Cauliflower is going to decrease the amount of calories by default. Of course you’re going to lose weight and often in big numbers initially, but over time this will slow down and eventually stop. We see this all the time on the biggest loser; contestants come

in and drop huge numbers in the first month, but then slow down as the show progresses. Most people’s response at home is “well, they had a lot of weight to lose. That’s why it came off so fast at the beginning, but isn’t any more”. No, it’s because of metabolic adaptation.

They’ve gone from eating whatever they want to now having 800 calories a day and the progression has slowed down because they’re starting to adapt to this restricted intake. Most of the people that go on this show put all of their weight back on after they leave.Enter flexible dieting. Without even knowing what it is, the term itself sounds attractive and in practice it is. Flexible dieting allows you to eat whatever you want as long as fits within your caloric requirement and macronutrient (protein, fat, carbohydrate) numbers and that the amount of fibre intake is adequate (25-30g/day for most adults).

Again, depending on metabolic capacity, these numbers are going to vary from each individual. A person whose metabolic capacity is 5000 calories per day is going to be able to lose weight consuming 4800 calories per day.


Now, they’re not going to see a huge shift in numbers on the scales, but they will to be a lot happier compared to if they were to restrict themselves to a clean eating, no junk food diet. And in the grand scheme of things, 200 calories a day for someone consuming 5000 already is such a small deficit that they won’t even notice. They’ll still be able to enjoy all of their favourites. Of course with metabolic adaptation, the weight loss will eventually stop which means they’ll have to drop again to say 4600, then 4400, 4200 etc.

To further illustrate this point, I’ll use myself as an example. Just recently I started my contest prep for a show in September and had been maintaining my bodyweight on 3500 calories a day. The only adjustment I made in the first week was to cut 22 grams of fat per day (200 calories) and I lost 0.5kg. Now that’s not a huge number, but it’s within the range of what you should be aiming for and I was

still able to enjoy the foods I love, which I proudly posted on instagram. I even had an entire pizza and dessert on Saturday night, because of flexible dieting.

So how do you know what your metabolic capacity is? There’s a bit of trial and error involved and it may take a few weeks, but essentially you must start by tracking how many calories you’re consuming each day. How to do this? Weigh your meals before eating them. Yes, it will take a few moments of time from your meal preparation, but there are FREE apps, such as Myfitnesspal (this is the one I use) that give you an exact macronutrient and caloric breakdown of any and every food you can eat.

There’s even a barcode scanner which means if you’re eating something out of a packet or tin, you don’t even have to search for it.


If taking a few minutes of your day to weigh and enter your food into an app before eating seems too much, than you have to ask yourself whether or not you actually want to commit to your weight loss goal. For my clients I like to have at least 3 days of an honest food diary. From there I average out the amount of calories from that time period and use it as a base. So let’s say day 1 is 3000 calories, day 2 is 3200 calories and day 3 is 2800 calories. Well 3000 + 3200 + 2800 = 9000/3 days = 3000. So, I would put this person on 3000 calories a day, get them to weigh themselves first thing the next morning and then again 1 week later. Depending on the result, I would decrease, increase, or keep calories the same and continue to monitor their progress. The macronutrient breakdown I prescribe will vary from each individual, depending on their intake over that time period.The mental freedom this allows the person to make their own

food choices is far greater than any specific meal plan I could lay out for them. Most of the time, I don’t even look at the food my client’s are eating. I just look at the calories and macronutrients and make sure they’re hitting those numbers.As well as this, it’s an education process. By tracking the food you eat, you can’t help but educate yourself on what’s in everything and what works best for you. Pretty soon you’ll know exactly what you can eat for dinner that evening, based on the calories and macronutrients you have left for that day. With flexible dieting you can make quantifiable adjustments to your nutrition, instead of restricting yourself to foods that are paleo, ketogenic or clean; The Choice is Yours!

Article by Michael Duck.For any questions or to get trained by Michael contact him on his Facebook https://www.facebook.com/michaelduckpt

About the Author

Michael DuckPhysique Coach

Personal Trainer

Fitness Model

Online Coach

Competitor/ Athlete

https://instagram.com/michaelduckpt

https://www.facebook.com/michaelduckpt


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Top 110 Hottest Oz male bodies

Pablo

Top 110 Hottest Oz male bodies41. MFM-Issue 9- July 2015

Cover ModelProfile

Pablo PiedrabuenaSponsored Athlete by flexr6 fitness solutions

Achievements INBA competitions:

4th place Mr Physique Novice Rising Star 2014 3rd place Mr Physique City Nationals 2014

1st place Mr Physique Vic Championships 2014 1st place Mr Physique Aus Championships 2014

2nd place Mr Physique Pro Qualifier Southern Cross 2015

1st place Sport Model World Championship, Dubai 2015

3rd place Fitness Model World Championship, Dubai 2015

5th place Mr Physique World Championship, Dubai 2015

4th place Mr Physique Pro World Championship, Dubai 2015

INBA theAngels

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Beck Wrigglesworth 3d place

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Tammy Howe

INBA All Females Classic and the Angels

INBA All Female Classic was invented by the Victorian President Tony Lanciano, back in 2005, when the first all females only competition was conducted. The total competitors in 2005 was only 55. The latest INBA All Female Classic (2015) reached more than 250 competitors. INBA Victoria also announced in 2014 it’s very first new division the Angels. This is

category, which is open to all bikini, fitness, figure competitors. The category actually is

raising funds and public awareness to a breast cancer cause, the only such cause amongst the bodybuilding/ fitness events and competitions in

Australia. The glamorous, fun, more relaxed division

has gained popularity over the two years and this year also appeared at the Southern Cross

competition as well as during the Nationals in 2014. We are impatient to see what will be this years Angels division at the Nationals in

Canberra in October.Bring on the Vegas Glamour!

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INBA All Females 2015- Angels 1st place Svetlana Makoutonina

Melissa Bennett

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Mietta Bourchier

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Mova fitness magazine issue 9 july 2015

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Transcript of Mova fitness magazine issue 9 july 2015