INBA AFC the Angels 2015 Fleixible Dieting by Michael Duck
INBA World Championship Dubai 2015
Cover Model Pablo Piedrabuena Issue 9- July 2015
The New Counselling for Couples by Curt Davies
MOVA
Fitness Magazine www.movafitness.com
Publisher and Editor: Mariya Mova Design: Mariya Mova Photographers: Mariya Mova mariya@movafitness.com Cover 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 Davies Models: Pablo Piedrabuena
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MOVA
Fitness Magazine
Content INBA World Championship Dubai 2015
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INBA the Angels 2015 42 Fleixible Dieting by Michael Duck
The New Counselling for Couples
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by Curt Davies Cover Model Pablo Piedrabuena Photo by Mariya Mova Location Dubai Jumeira beach
MOVA Fitness Magazine www.movafitness.com
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
South Coast Classic
September the 13th Woonona
MFM news
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.
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.
OVERALL PRO Fitness Winner Santosh Kumar
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Photo Mariya Mova
INBA World Championship Dubai 2015 Photo Report by Mariya Mova
Emma Morrison
Photo Mariya Mova
OVERALL PRO Fitness Winner Santosh Kumar, Brad Fraser, Craig Fisher, Eric Wang
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OVERALL PRO Winner Physique Melissa Woolfson and Figure winner Casey Lee-Handley
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Belinda Belcastro 1st place Fitness model
Charlotte Moss 1st place Bikini
Holly Baxter 1st place Fitness model
Photos Mariya Mova
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Craig Fisher 1st place Fitness
Pablo Piedrabuena 1st place Sport model
James Newcombe 2nd Teen BDB
Photos Mariya Mova
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OVERALL PRO winner Fitness Cristina Ramon
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OVERALL PRO winner Physique Melissa Photos Mariya Mova
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Christina Lasota 1st place Masters
Janice Lorraine 1st place Masters
Robert Walkley 1st place Masters
Photos Mariya Mova
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Peter Tisdell Sports models master
Adele Haussmann 3d places Masters
OVERALL PRO winner BDB tim Martin
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Marathon Running: The New Counselling for Couples? 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, relationship counselling 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 22. MFM-Issue 9- July 2015
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.
In essence, when you’re putting your body through such pain, you know you’re not alone, which is the main part.
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.
probably go on your computer to escape from all the bills and other 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 of doing 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.
3. Anger outlet Say 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
4. The marathon itself is worth it Once 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.
2. Understanding the struggles
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Depending on which marathon you’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 more so with the crowd around, congratulating you in the process. Did I mention you’ll both get a medal for finishing? 24. MFM-Issue 9- July 2015
5. Sharing travelling experiences When 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 become traditional. When you run marathons, they won’t all be situated in the same location. They will always be distributed all over the world, which can 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.
Conclusion
minister) than convincing Marathon running can be your partner that running an excellent way to help is a good idea, but with build your relationship to a enough perseverance and new level, and should be commitment, your relationship considered. Sometimes you is destined to may feel as become enriched through though you’d have better luck the marathon running running for president (or prime experiences.
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.
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ACT Natural Physique Titles September the 20th Canberra 26. MFM-Issue 9- July 2015
NSW Championship September the 27th
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INBA Tropix September the 19th Queensland
Photo: Mariya Mova
#HotShot
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Quinoa Bread Tasty Recipe
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Photos Mariya Mova
Quinoa & Chia Seed Bread Serves 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 Method 1. 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 quinoa 3/4 cup chia seeds 1/2 cup mixed pumpkin, sunflower & linseeds 3 tbsp lemon Juice 1 tsp bicarbonate of soda 1 tsp agave syrup 60 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.
Lose weight and keep it off with Flexible dieting by Michael Duck 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 34. MFM-Issue 9- July 2015
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.
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?
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 There’s a few reasons; mentally adaptation. Or metabolic and emotionally the “clean damage as it’s more commonly eating” diet that this person referred to after the popular adhered to isn’t sustainable. video series from Dr. Layne Norton a couple of years ago. Depending on individual willpower, you may last as See, your body has a metabolic little as a day or two, or up to capacity which is after all the months following a strict eating daily activities are accounted plan, but the temptation go off for, the amount of calories you this plan will always be there can eat and not gain weight. and eventually you’ll give in. This might sound strange, Closely tied in with this is the but a person who has been what the hell? effect. A term overweight for a long period of coined by American fitness time actually has a very healthy trainer and competitor Sohee metabolism. 35. MFM-Issue 9- July 2015
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 36. MFM-Issue 9- July 2015
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.
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 To further illustrate this point, I’ll apps, such as Myfitnesspal use myself as an example. Just (this is the one I use) that give recently I started my contest you an exact macronutrient and prep for a show in September caloric breakdown of any and and had been maintaining my every food you can eat. bodyweight on 3500 calories a day. The only adjustment I There’s even a barcode made in the first week was to scanner which means if you’re cut 22 grams of fat per day (200 eating something out of a calories) and I lost 0.5kg. Now packet or tin, you don’t even that’s not a huge number, but have to search for it. it’s within the range of what you should be aiming for and I was 37. MFM-Issue 9- July 2015
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 Duck Physique Coach Personal Trainer Fitness Model Online Coach Competitor/ Athlete https://instagram.com/michaelduckpt https://www.facebook.com/michaelduckpt 39. MFM-Issue 9- July 2015
Photo: Mariya Mova
Pablo
Top 110 Hottest Oz male bodie 40. MFM-Issue 9- July 2015
Cover Model Profile Pablo Piedrabuena Sponsored 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
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Photo: Mariya Mova
INBA the Angels
Beck Wrigglesworth 3d place
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Photo: Mariya Mova
Tammy Howe
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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!
Photo: Mariya Mova
INBA All Females 2015- Angels 1st place Svetlana Makoutonina 43. MFM-Issue 9- July 2015
Melissa Bennett
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Mietta Bourchier
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