Mariya Mova Athlete Profile

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Mariya Mova
Quick Stats
  • Mariya Mova
  • 1970
  • Australia & Europe
  • 5'6"
  • 125 lbs
  • 20
  • Abs
  • Lat Pull Down
  • Carnitine
Mariya is a top figure competitor who has placed well in the IFBB, INBA, ANB, and NABBA. She is also a successful personal trainer and model.

Your Background

I was a jazz dancer when I decided to go to the gym to get in shape for my stage performance. I loved it, and have continued pursuing a career in the fitness and competing until now.

Competition History

  • Figure/Bikini/Sports model Competitor: 1992-current

IFBB, ANB, NABBA Titles:

  • USA OLYMPIA WEEKEND Flex Bikini model search  2009
  • USA Musclemania Universe Bikini category 2008
  • Australia INBA All female classic Figure - 3rd place 2008
  • Australia WFF Sports Model - Winner  2008
  • Australia ANB Figure - Runner up 2007
  • Australia INBA Bodybuilding - 3rd place 2004
  • Bulgaria IFBB Bodybuilding - Runner up 1992-1999

Training

Mariya Mova Figure ModelWhat is your training philosophy?

Training philosophy - always shock your body with new methods, exercises, activities, workouts, etc.

On season - do more cardio, for a longer time as the event approaches, depending on the body fat and the body shape at every different stage of your competition preparation.

Off season - train more for muscle hypertrophy, reshaping your body, and using less cardio.

What workout works best for you?

  • Monday - Light cardio walk, 45 minutes.
  • Tuesday - Chest and back. 3-4 exercises per muscle group, 8 reps per set. "Light" session.
  • Wednesday - Light cardio walk, 45 minutes.
  • Thursday - Biceps and triceps. 3 exercises per muscle group, 8 reps per set.
  • Friday - Shoulders. 3 to 4 exercises, 8 reps per set. "Heavy" workout.
  • Saturday Session 1 - Legs (priority), chest and back. 3 to 4 exercises per muscle group, 8 reps per set. "Heavy" workout.
  • Saturday Session 2 - Cardio, 30 to 60 minutes.
  • Sunday - Biceps and triceps. 3 exercises per muscle group, 8 reps per set. "Light" session.

If you have to pick only 3 exercises, what would they be and why?

  1. Lat pull down - love the feeling of stretching your lat muscles and correcting your posture.
  2. Lunges - always try to work on my butt.
  3. Dumbbell lateral raise - always thought that if a woman has defined shoulders the figure looks very fine!

Any other info you want to add about training?

If you want to have real results and reshape your body no matter what you are working for - loosing weight or gaining lean muscle mass - you really should train hard.

Nutrition And Supplementation

What is your philosophy on nutrition?

Eat healthy, all year around, all the time!

Give us a typical day in your diet (off season):

  • Breakfast - Fruit, coffee, plain oats, 2-3 egg omelets, 1 yolk only.
  • Lunch - Fish with salad or chicken with pumpkin, sweet potato.
  • Dinner - Steamed veggies with beef steak.
  • Snacks - 2 to 3 times a day - unsalted nuts, fruits, tea (sometimes yogurt low fat, cheese low fat, rice crackers).

Mariya Mova

Give us a typical day in your diet (contest prep):

  • Breakfast - Coffee, plain oats, 5-6 egg white omelet.
  • Lunch - Fish with salad or chicken with pumpkin, sweet potato.
  • Dinner - Steamed veggies with beef steak.
  • Snacks - Tuna can with asparagus, chicken breast with broccoli.

What are your favorite meals and foods?

Fruits, nuts, lean meat especially when it's barbecue.

Favorite cheat food?

Ice cream, cheeses, pizza, potatoes in any form.

Any other info you want to add about diet & nutrition?

Diet is very important part of our life - not only to look great, feel great but for our health as well!

What supplements do you use that give you great results? How do you use them?

  1. Carnitine - fat burner product.
  2. Amino acid supplements - very important for muscle recovery.
  3. Multivitamin and minerals - essential part of our nutritious diet.

Advice For Others

Mariya Mova Bikini ModelWhat are the 3 best tips you'd give to women thinking about competing in figure?

Don’t get obsessed with placing and results. Focus on physical development, publicity, having fun and making it a learning experience. Take notes throughout your entire preparation. You tend to forget things that you simply will need notes on in the future. Don’t over do things. Don't overtrain and under-eat, as this will give you less then desired final results. Get as much support as you can, people that can be there for you, professionals and friends, family. It is a hard journey! But it is rewarding too!

What's your best tip for looking your best on competition day?

Stay positive, confident and enjoy every moment. The hard work is done and it is your moment to shine!

Future Plans

What shows have you got coming up, where can we see you compete?

I am hoping to compete in WBFF soon or Fame competitions in USA and Canada.

What would you like to achieve in your figure career?

Continue to development no matter the age, and compete again in near future

Favorite Competitors/Idols

Monica Brant, Sharon Bruno, Rachel McLish.

How Can People Contact You?

How can people contact you?

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