MOVA Fitness magazine issue 2

INBA Victorian Natural Physique Titles 2012 Featured Model In Front of our cameras With Nick Cotton Future fitness stars I want to be a Fitness Model With Jay Piggin Interview with Donna Costello We ask you answer

Cover Moldel Ania Borowska

Second issue December 2012

MOVA Fitness Magazine

2.MFM-Issue2 -Dec 2012

MOVA Fitness Magazine www.movafitness.com

Editor: Mariya Mova Design: Mariya Mova, Kishin Thadani Photographers: Mariya Mova, David Harris mariya@movafitness.com Cover Model December 2012, issue 2: Ania Borowska All content and photos are copyrighted by Mariya Mova

Contributors:

David Harris- Photographer

April GrenfellJournalist and Fitness Professional Feautures: INBA Victorian championship 2012, INBA events Calendar 2013 Nick Cotton, Ania Borowska, Donna Costello, Jay Piggin, Roberta Bertone, Bernadette Ward, Wesley and Aurelie, Nikolay Vachev, Kishin Thadani, Rebecca and Matt 3.MFM-Issue2 -Dec 2012

MOVA

Fitness Magazine

Contents

INBA Victorian Natural Physique Titles 2012

8

Interview with Donna Costello We ask you answer

30

Fitness fad failures

By April Grenfell

34

In Front of our cameras With Nick Cotton

38

Future fitness stars I want to be a Fitness Model With Jay Piggin

46

Cover Moldel Ania Borowska Second issue December 2012 4.MFM-Issue2 -Dec 2012

5.MFM-Issue2 -Dec 2012

MOVA

Fitness Magazine

Welcome‌to

MOVA Fitness Magazine Here we are, landing the second issue of the Mova Fitness magazine and also with it comes the end of 2012. There is so much to tell, to do, to accomplish and to express that sometimes words are just not enough to express. In many ways, I think this is why I first took a camera in my hands to create my own expressions.

and interest. But if I have to trust my intuition, and I always do, I believe 2013 looks great for the Mova Fitness magazine, its fans, its readers and its models/ competitors (fitness, figure, sports, bikini, bodybuilding etc.), Who are full of ambition to accomplish their goals in 2013.

When I take the camera in my hands, it is not only to capture the person in front of me. I know that every person has a story. I have my story. And the two paths collide together to create First I want to thank everyone that has something of a kind - an image that showed interest in the Mova Fitness has never lived before. Helping people magazine. Also, thank you to those to achieve their goals and to succeed who have supported this initiative has been a profession of mine for a and have been willing to contribute while, previously in fitness (as a fitness and help the magazine to grow. On personal coach and trainer) and now the pathway to something new, we in modelling (as photographer, mentor are often unsure if we are doing the and model coach). And when I see my right things and whether the tasks we clients succeeding it feels like the best undertake will be of appreciation reward of all.

My client success is my success too.

And while there are no losers when it comes to bodybuilding and fitness competitions, as the sport is very subjective (with beauty being in the eye of the beholder and therefore the opinion of the many different criteria of the competition judges), the only winner is you, for being able to achieve what you never achieved before. One step higher is a closer step to success.

I wish all my readers and fans a huge success in 2013, let me capture your success and bring you even more of it‌.Embrace 2013.

Merry Christmas and Happy New Year 2013.

Mariya Mova

Photo Report by Mariya Mova

INBA Victorian Natural

226 Benson Milgate 1

8.MFM-Issue2 -Dec 2012

l Physique Titles 2012

207 Elise Trussler 1 9.MFM-Issue2 -Dec 2012

Bikini Open

44 Rebecca Talevski 1 37 Melissa Simpson 2 45 Aurelie Appasamy 3 38 Lauren Leigh 4 39 Zoe Marquis 4 40 Kelly Sukroo 4 41 Tamsin Coles 4 42 Dani Bosancic 4 43 Angeline Norton 4

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Bikini Novice 25 23 10 11 12 13 14 15 16 17

Melissa Simpson 1 Bianca Romeo 2 Kirsty Pepper 3 Amanda Walles 4 Tara Fisher 4 Felicity Wall 4 Krista Antoniou 4 Cassie Grimwood4 Lydia White 4 Sarah Midgley 4

18 Georgina Levitki 4 19 Naomi Boutakis 4 20 Ashley Kerr 4 21 Brooke Beattie 4 22 Eleonor Catipovski 4

11.MFM-Issue2 -Dec 2012

Mr Beach Body

33 29 28 30 31

Wesley Raphael 1 Eddie Costa 2 Marcell Putaura 3 John Simonidis 4 Sam Richardson 4

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Figure International

49 Donna Innes-Irons 1 53 Olivia Doherty 2 51 Amanda Brown 3 48 Marisa Street 4 50 Joanna Wood 4 54 Kirri Wood 4 55 Cathryn Podesta 4 56 Janelle Walker 4 57 Carissa Perano 4 58 Mariann Keyte 4 59 Michelle Donnelly 4 60 Veronica Mladenoska 4 13.MFM-Issue2 -Dec 2012

Master Men 40+

66 John Kellet 1 65 Simon O’Farrell 2 78 Chris Kakavoulis 3 61 Bruce Hatfield 4 62 Franck Garnier 4 63 Renald Buhagair 4 64 Les North 4 67 Rod Barbas 4 68 John Simonidis 4 69 John Gusman 4

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Ms Physique Masters 40+ 1.

2.

3.

71 Donna Innes-Irons 1 74 Linda Grech 2 75 Julianne Witkamp 3 70 Vanessa Stanford 4 72 Tiffany Conway 4 73 Kathy Hudgson 4 76 Suzane Kamphuis 4 77 Marianne Keyte 4

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Master Men 50+

81 Mel Taylor 1 80 Bob McKenzie 2 82 Andy Harrison 3

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Ms Physique Masters 50+

87 Caryl Browell 1 89 Marie Jones 2 88 Sandi McLear 3 86 Christina Lasota 4

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Intermediate Men 96 Anthony Kerr 1 93 John Newton 2 98 Chris Kakavoulis 3 94 Les North 4 95 Tomce Nikoloski 4 97 Tajinder Singh 4 99 Antonie Papazoglov 4

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Ms Physique Intermediate 106 Elise Trussler 1 103 Joanna Wood 2 107 Vanessa Stanford 3 101 Kristy Hutton 4 104 Amanda Taylor 4 105 Carissa Perano 4

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Teenage Men

110 Geordie Varsamis 1 116 Alex Karazisis 2 113 Steven Spyros 3 111 Nathan Roe 4 114 Chris Vi 4 115 Chris Polidano 4 117 Marshall Tan 4 118 James Middleton 4

20.MFM-Issue2 -Dec 2012

Junior Men 124 123 128 122 125 126 127

Jacob Schepis 1 Alvin Lim 2 Aydan Turco 3 Mark Guglielmino 4 Micael Bishara4 Ben Hoareau 4 Elias Chigros 4

Novice Men Class 2 165 161 160 166 156 157 158 159 162 163 164

Michael Petersen 1 Cameron Dunne 2 Jean Marie 3 Bradley Tik 4 Abidin Marhad 4 Aaron Azzopardi 4 Trent Piera 4 Anthony Gallo 4 Jamie McCloskey 4 Erol Demire 4 Craig Knight 4 21.MFM-Issue2 -Dec 2012

150 148 142 143 144 145 146 147 149 151 152 153 154 155

Novice Men Class 1

Kristjan Tuul 1 Kenny Cheng 2 Michael Corral 3 John Simonidis 4 Hugh Tjahjana 4 Michael Mews 4 Chris Vi 4 Kevin Buhagiar 4 Cade Motteram 4 Callum Perera 4 Lazo Kocev 4 Shane Jacobs 4 Benjamin Liu 4 Janaka Hettjrachchi 4

Fitness Model Novice 184 179 168 169 170 171 172 173 174 175 176 177 178 180 181 182 183 137

Melissa Simpson 1 Bianca Romeo 2 Brooke Beattie 3 Laura Mason 4 Amanda Walles 4 Chantal Laguda 4 Lauren Harrop 4 Cassie Grimwood 4 Krista Antoniou 4 Tanaya Mellross 4 Lydia White 4 Sarah Carey 4 Kirsty Pepper 4 Briane Crowe 4 Tina Sterling 4 Naomi Boutakis 4 Jess Hammond 4 Felicity Wall 4

22.MFM-Issue2 -Dec 2012

23.MFM-Issue2 -Dec 2012

Fitness Model 30Plus 187 189 188 167 185 186 190 191 192

Donna Atkins 1 Sheree Boyle 2 Mia Tricarico 3 Jacqui Taylor 4 Sofie Velitsianos 4 Marisa Street 4 Melina Bonfini 4 Michelle Donnelly 4 Kelly Venner 4

203 194 199 193 195 196 197 198 200 201 202 204 205

Fern Malcolm 1 Mia Tricarico 2 Donna Atkins 3 Rachel Abela 4 Caroline Hutchinson 4 Sheree Boyle 4 Zoe Marquis 4 Brooke Beattie 4 Melina Bonfini 4 Erin Rodwell 4 Kristy Hutton 4 Kelly McConnachie 4 Jess Hammond 4

Fitness Model Open

Ms Physique Victoria 2012 207 Elise Trussler 1 208 Donna Innes-Iron 2 206 Julianne Witkamp 3 24.MFM-Issue2 -Dec 2012

25.MFM-Issue2 -Dec 2012

Mr Victoria Open Class 1 (under 180) 219 214 215 217 212 213 218

John Kellet 1 John Ntovellos 2 Kristjan Tuul 3 Michael Petersen 4 Callum Perera 4 Marcell Putaura 4 John Gusman 4

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Mr Victoria Open Class 2 (180+) 226 222 220 221 223

Benson Milgate 1 Anthony Kerr 2 John Newton 3 Lucas Abbbey 4 Franck Garnier 4

Mr Victoria 2012 226 Benson Milgate 1

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Up close with Donna Costello by

David Harris

Photo: David Harris

Interview by David Harris Photography David Harris

Donna Costello 30.MFM-Issue2 -Dec 2012

Youngest of three, Donna has always been involved in some form of physical activity, starting out in gymnastics at age 5 and playing various sports through school, she finally found her passion one day after stepping into a boxing ring and spent most of her 20’s hitting stuff.

It should be noted that if you use the line “I’d like to go a few rounds with you in the ring” when talking to a female boxer, it will be neither original, appreciated, or successful.

Donna has had her fair share of injuries over the years, preferring to continue training until something, snaps, ruptures, breaks or just gives out rather than being sensible

and resting. A decision was made to give up boxing after a shoulder injury in late 2011 left her unable to punch people, or at least unable to punch people to death.

She was soon looking for another physical pursuit; another way to achieve the post exercise high from endorphins or whatever else is going on after such things. After some self-reflection, and possibly some drinking, the spare rooms were converted into a surprisingly well equipped home gym and training started in earnest at the beginning of 2012 with a view to start competing by the end of the year.

Donna mixes up her training with a combination of cardio, weight training, pole dancing and aerial hoops…

31.MFM-Issue2 -Dec 2012

Donna mixes up her training with a combination of cardio, weight training, pole dancing and aerial hoops (whatever that is) and keeps to her 4 to 5 day a week training schedule when traveling for work by booking into hotels that have an in house gym or pool.

I asked Donna if she could train with anyone for two weeks who would it be and she replied that she would love to take part in the same training program that the biggest loser contestants went through. Considering she

looked like she would struggle to hit 50kgs on the scales and that the average contestant lost 68kgs, it would be interesting to watch somebody attempt to lose approximately 20kgs more than they actually weighed. I look forward to covering this paradox should the opportunity arise.

2012 is looking good for Donna, and Donna is looking good for 2012.

David Harris is Melbourne based live music, events, and portrait photographer.

Email: harrisdavid@iinet.net.au Website: http://www.dhphotographics.com

Photo: David Harris

Fitness fa

By April

A light-hearted look at the f As all of you know, a great physique does not happen by simply jumping on a piece of home fitness equipment a few minutes a day. Unfortunately though, I was sucked in by clever advertising about a decade ago and bought the Total Gym 2000 after Christie Brinkley and Chuck Norris assured me it would shape and sculpt my entire body within the comforts of my own home. Not only that, the leggy supermodel and American actor known for his swift martial arts moves told me the machine “simply folded away” under my bed for easy storage. They failed to highlight how big, bulky and heavy it really was, and the need to hire a trailer and at least two strong males to shift it every time I moved house.

Even though I am a selfconfessed fitness fanatic, 34.MFM-Issue2 -Dec 2012

I only used the Total Gym 2000 three times, maybe four.

I’m ashamed to say I also bought the Leg Magic - which promised me “a fabulous, sexy and defined lower body and sculpted core” – and the ab crunch machine. All of them were fun to play with for five minutes before I threw them into the garage to gather dust.

I thought these home exercise machines would make my training program more effective and interesting, but clearly not. I now only stick to ‘real’ workouts – weight training, running and boxing. After throwing away my money on these purchases, any time I see home fitness equipment advertised on late night TV or infomercials, I – and I’m sure you - simply laugh. No absurd metal contraption that’s designed to target one area of the body will give people the

ad failures Grenfell

fitness faux pas of the past

35.MFM-Issue2 -Dec 2012

super toned, ripped, bronzed, beach body they long for.

People have been sucked into notorious fitness fads for decades with the hope of transforming their bodies.

Companies who sell home fitness equipment neglect to mention a healthy diet is needed to turn flab into fab.

A few swings back and forth on the Ab Circle Pro won’t counteract the thousands of calories spiralling out of control after a couple of pies and a pot of beer. Companies could easily create a new diet to complement their products so couch potatoes can expect even greater results. The problem is it will take a while for companies to think of something new.

done before. Only recently the Paleo diet resurged, where people were encouraged to reject modern eating and eat as our ancestors did. In other words, live like a cave man.

Everyone knows dieting is hard, that’s why one clever company invented weight-loss products Exercise in a Bottle, Fat Trapper and Fat Trapper Plus.

But like every other fad diet and home exercise equipment that’s been spruiked as promising fast, effective and amazing results, it simply didn’t work.

Fitness apparel on the other hand has had a little more success, reinventing itself over the years. Despite some tacky 80s disasters - think sweats, spandex, leg warmers, sweatbands, unitards, and high top runners - a lot of the Low-fat, no-fat, low carb Dukan tight and bright gym wear worn diet, high protein, calorie over the years is still stocked controlled, cabbage soup diet, at the local sports store in a CSIRO diet, liquid diet, the more acceptable form, such as Detox plan, Atkins diet, acai singlets and shorts. berry, Hollywood diet, miracle Leotards, thank goodness, are juice, Beverly Hills diet (as nowhere to be seen. Walkmans opposed to the Hollywood diet), have been replaced by iPods grapefruit, raw food, 17-day, and aerobics replaced by apple cider vinegar, and blood Crossfit. type diets – they’ve all been 36.MFM-Issue2 -Dec 2012

Once upon a time it was Olivia Newton John, Jane Fonda and former supermodels Cindy Crawford, Claudia Schiffer and Elle McPherson telling us to get physical, now it’s Michelle Bridges and a group of overweight everyday Aussies sweating it out on TV trying to inspire us to move it or lose it.

If only they trained on home exercise equipment, it might inspire a few more people to get active.

April Grenfell is a newspaper and magazine journalist for the past 10 years and has a passion for fitness writing. She also has her own business, assisting fitness groups and other businesses with all their writing needs. April has competed in fitness model competitions and has been photographed by Mariya Mova.

She is excited to be a Mova Magazine contributor. Email her for all your writing and editing needs at: aprilwriteline@gmail. com

April Grenfell

Photo: Mariya Mova

Featured Model In front of our cameras with

Nick Cotton Photos by Mariya Mova

Nick Cotton Interview by Mariya Mova I first started working with Nick at the very beginning of my photography career in 2009. At that time I already knew he would become successful model and fitness professional. It was a matter of time for Nick to step up on stage and he did it this year.

Competing overseas and locally Nick is one of the very own fitness male competitors who’s future career looks very promising.

Having been involved in the health and entertainment industries for many years now, I’d like to take a moment to share some experiences. I’m Nick, a model, actor and fitness competitor from Melbourne, Australia. I’ve been a fitness enthusiast since a young age and have worked in health and fitness for nearly a decade.

In 2009 I began working in the entertainment industry, and since then I’ve combined my passions for fitness and entertainment, and am now

working towards becoming a fitness model.

While working in the entertainment industry, as a model and actor, I’ve been fortunate enough to work some amazing jobs. The highlights so far include; the role of Rocky in The Rocky Horror Tribute Show, fitness modelling for Go Fit on Channel Ten’s The Circle, underwear modelling for Myer and giving Buddy Franklin a bump at Etihad Stadium for a 2012 Fox Footy commercial.

41.MFM-Issue2 -Dec 2012

It was earlier this year when I developed the passion for fitness modelling, with the aim of competing professionally. In recent times, a large amount of new divisions have been created internationally by body building organisations. I saw this as a great opportunity to further my career. And so, I packed up and moved to London in early 2012, where I competed in my first fitness modelling competition – The Miami Pro. In a new country, I found myself unsettled to some extent, and so my preparation – my routines, the facilities available – was not to the level that I was hoping for. Despite this, I competed and came away with great feedback from the judges. It was a valuable experience and a great start to my career. Right now, I’ve returned home to Australia and am preparing for the ANB Victorian Fitness Model Championship on September 30th. After some further experience in Australia,

I will venture to American to compete. From there who knows where I’ll head, all I know is that I’ll be working hard.

PERSONAL TRAINING As well as being involved in the entertainment industry i have also been working as a personal trainer. Originally working out of Goodlife in Wantirna i progressed to running my own business through Fenix fitness and then eventually from my own studio in the eastern suburbs of Melbourne. Over the years i have used many different styles to train clients and get them some great results, more recently i have started implementing a style called visual impact training which is used by personal trainers in Hollywood when training an actor or Model for a role.

Its is an advanced form of body sculpting and is aimed at giving the performer the right look on screen or in a shoot.

I have started working with some models in Melbourne recently using this style and have been getting some great results. MFM

For more information on personal training sessions and advice please contact Nick: 0416615276 or nickcotton01@hotmail.com http://www.starnow.com.au/Nick01

44.MFM-Issue2 -Dec 2012

45.MFM-Issue2 -Dec 2012

With

Jay Piggin

Advice: Enjoy your training because your forcing yourself to go to the gym you have a no chance but to achieve what you want. Do your research talk to people ask questions really learn how to do stuff correctly because your body will benefit from it. You can never have to much knowledge :) facebook Page:

http://www.facebook.com/JayPigginPersonalTrainer

46.MFM-Issue2 -Dec 2012

Photo Mariya Mova

Photo Mariya Mova

Jay Piggin

Photos by Mariya Mova Work: I gave up my job as a tradie (concrete cutter) so I was able to get my foot in the door at AAA supplements. This was a huge risk at the time as I was making 90 000 per annum as a concrete cutter and started off just 2 days a week at AAA for under 300 a week. I believe these are the risks you have to take to get somewhere in life. I truly aspire to be a successful fitness model and a highly regarded personal trainer. I will do anything it takes to achieve this. I decided to get my cert III and IV in personal training to assist with financial difficulties and make it easier for me to live

a normal life while pursuing my dream. The risk is slowly starting to pay off as my client base has tripled over the last month and I really do love the feeling of helping someone change their life. Nothing compares to it. I’ve also had very good feedback on the photo shoots I’ve done so far and I really look forward to the challenges ahead leading to hopefully a very successful career in the fitness industry.

I’m also looking to compete next year at some stage but that’s a work in progress, I wont compete until I believe I’m in good enough shape to win.

49.MFM-Issue2 -Dec 2012

I won’t compete until i believe i’m in good enough shape to win.

Training: My training varies monthly depending on what I’m trying to achieve. My current routine at the moment while I’m dropping body fat is a 5 day split that looks like this : Day 1 Arms / abs Day 2 shoulders Day 3 Back / abs Day 4 Chest Day 5 Legs Repeat I don’t account for days off ever because they occur when they occur! I dont want to book a day off in and then have to do a 14 hour day at work the next day and miss training twice in a row.

Can really hinder my results.

50.MFM-Issue2 -Dec 2012

Photo Mariya Mova

Diet: Diet is something I take very serious and I believe is crucial to building a physique to be proud of. If you don’t have your diet right your pretty much wasting all your hard work in the gym. My diet varies as to what I am trying to achieve but no matter what I am always counting everything that comes into my body and all the energy I burn up during training! That way I always know if ill be putting on weight or dropping body fat. Takes the guess work out of it. At the moment I’m maintaining size and dropping body fat heading into the later part of the year being summer.

Looks something like this Meal 1 Oats, low fat yoghurt, almonds, cinnamon powder, honey and a protein shake Meal 2 Rice and Chicken with 2 eggs and 6 egg whites Meal 3 Low carb protein shake Meal 4 chicken avocado sandwich on wholemeal multigrain bread Gym Meal 5 Post workout

Hydrolyzed protein shake with glutamine and simple carbs (vitargo) Meal 6 Lean protein with veggies no carbs!

Before bed Casein Protein shake with glutamine Goals: To land a cover as a fitness model and hopefully win a competition next year.

Idols: Greg Plitt, has taught me so much and really changed the way I look at and value my life.

Next step: Is to really focus on my training and not let a day go to waste. Forget going out , forget drinking because if you really want to be successful you have to be prepared to do what others are not. I want to put on another 5 or 6 kgs of muscle and focus on areas of my body I’m not happy with.

Its crucial in this industry that you are always at the top of your game and looking your best because you never know when an opportunity may arise. MFM

Hot Shot

Rebecca and Matt on set for Mova Fitness magazine Photo: Mariya Mova

Sweet Cherry The Cherry is a fruit and it’s referred as a stone fruit of the cherry tree. Cherries have a growing season which is during the summer.

56.MFM-Issue2 -Dec 2012

Some of the health benefits consuming cherries are:

Anti-Inflammatory -Cherries contain anthocyanins that prevents free radical damage as well as has some Arthritis Benefits due to the antiinflamatory properties. Some researches show that cherries also lower cholesterol, body fat and imrpove overall risk factors for heart disease, keeping the heart healthier..

Thanks to the high level of an antioxidant called Cyanidin which is an important free radical cherries can help the fight against cancerous cells. Cherries also contain Anthocyanin which is a memory booster good for the brain and memory.

They are also High in Beta Carotene and melatonin which is a hormone responsible for better sleep. Cherries are rich in two important flavonoids, isoqueritrin and queritrin, which act as antioxidants and work to eliminate byproducts of oxidative stress, therefore slowing down the aging process and bioflanoids in cherries also help eliminate migraine headaches.

Nutritional valueCherries (sweet, edible parts) Nutritional value per 100 g (3.5 oz) Energy 263 kJ (63 kcal) Carbohydrates 16 g - Sugars 13 g - Dietary fibre 2 g Fat 0.2 g Protein 1.1 g Vitamin C 7 mg (8%) Iron 0.4 mg (3%) 57.MFM-Issue2 -Dec 2012

DATE

2013 Season A

EVENT

STATE

LOCATION

CONTACT

March Saturday 16th

Australian Rising Star & Rookie of the Year Physique Championships VIC Glen Eira Town Hall (Caulfield) 0451 042 542 April

Saturday 6th

Dubbo Natural Physique Titles NSW

Dubbo RSL

April 28th Riverina Natural Physique Titles NSW Wagga 0432 304 193

0412 531 712

Wagga

April

20 & 21

Sydney Natural Physique Titles NSW

FILEX Expo

(02) 9633 2661

April Sunday 28th

Melbourne Natural Classic 22nd Annual Championships Moonee Valley Race Club (MVRC) 0451 042 542 58.MFM-Issue2 -Dec 2012

VIC

DATE

2013 Season A

EVENT

April 21st Adelaide Natural Classic 0735

STATE

LOCATION

CONTACT

SA Norwood Concert Hall (08) 8373

May Sunday 5th

Northern Territory Natural Classic Center (MVRC)

NT

Darwin Entertainment

0439 622 180

May 19th Perth Natural Classic WA-Macedonian Club-(North Perth)0403 165 496 May 26th Brisbane Natural Physique Titles QLD Sleeman Centre Chandler (07) 3265 3553 June Sunday 2nd City National Championships NSW Castle Hill RSL

(02) 9633 2661

June Sunday 23rd All Female Muscle & Fitness Classic VIC Moonee Valley Race Club 0451 042 542 59.MFM-Issue2 -Dec 2012

Grilled chicken and vegetable kebabs

by Kishin Thadani

There is nothing better on a warm sunny afternoon at the beach than to enjoy a barbecue with friends. However, a common problem with barbecues is that while the flavour of meat cooked is incomparable, it can also be greasy and generally unhealthy (think fatty sausages). It can often be difficult to have a healthy balance of meat and vegetables at your common barbecue, with the exception of salad, which is generally a side dish.

So, is there a way to have a tasty, yet healthy barbecue without overloading on salads? You bet. This grilled chicken and vegetable kebab recipe will give you all the healthy proteins and vegetables required to maintain your health and fitness, and a zingy Mediterranean flavour that will tantalise your tastebuds. Enjoy!

NOTE: This recipe will serve four people Ingredients: Three Skinless chicken thigh fillets 10 button mushrooms One Spanish onion Two green or red capsicums Tablespoon of lemon juice Tablespoon of oregano leaves Teaspoon of black pepper One clove of chopped garlic Spray-able olive oil for cooking Cooking instructions 1.

Dice chicken thighs into small cubes (about 2-3 centimetres thick) and let it marinate in a bowl of the lemon juice, oregano, chopped garlic and black pepper for at least two hours. This process will tenderise and add a zesty flavour to the chicken.

2.

Meanwhile, chop capsicums and onion into bite sized pieces and set aside.

3.

Mushrooms can be left whole, or chopped into bite sized pieces if large.

4.

Skewer the chicken pieces, alternated with the mushrooms, onions and capsicum pieces on metal rods (or wooden skewers that have been soaked in water, to avoid burning).

5.

Spray lightly with the olive oil, and grill.

6.

For an authentic flavour, it is best to grill over hot charcoal.

However, a hot plate or even a frying pan can also be used as an alternative and for convenience.

7.

Serve up alongside some salad and enjoy!

61.MFM-Issue2 -Dec 2012

Hot Shot Wesley and Aurelie on set for a cover photoshoot

Photo: Mariya Mova 62.MFM-Issue2 -Dec 2012

Fitness Photography Book now movafoto.com

Gym/ Studio/ Location with

Mariya Mova

Precious Time

by Nikolay Vachev Lower Body Workout We all have busy lives, and if you are like me-father of a baby or a toddler- trying to manage your training time might be a problem. We all know getting in shape and staying in shape requires A LOT of time.

Working on hypertrophy (who needs less muscles), trying to cut the body fat per cent down, Aerobic (Cardio), planning and preparing meals , sleeping enough, recovery procedures (massage anyone?), adding work commitment to the mix, it is HARD and that is 7 days a week. We all wish that our life revolves around our fitness but unfortunately it is the other way around, even when you have the best plans laid out for yourself, they all fail once in a while. Raise your hand if you had at least one day in your life when you had to skip a workout

because you had a crazy busy day, and/or you felt that spending time with family was more important …. That’s right everybody.

Tell me also didn’t you feel guilty that you missed your workout, yes, I felt too. Just like that one time that I had a crazy day at work, I came back home, it was late to hit the gym, and my son wanted to play with me.

I thought-well I need to work on my legs today but it is not my lucky day.

Suddenly I realized that my son weighs about 10 kg and could be a good resistance for Lunges with twist I grab him and I did 3 sets of 15 each leg.

It was a blast both for my quads and him, he was laughing all the time.

Then I did Squats again 3 sets of 15 reps. The next exercise I did, some what like Dead lifts: I lift him from the ground to overhead 2-3 sets of 20 reps, my heart was pounding, I was pumped and sweaty, he was super happy it was win-win situation.

Do not miss your workout, instead go ahead and have fun with your kids, use your imagination and craft yourself a workout using them as a “human barbell� if you need to, get them engaged in your workout let them watch and learn, teaching them the importance of healthy life while

having fun could be the best gift you can give them.

Nikolay Vachev is renowed international personal trainer and fitness specialist currently working in the UAE, holding a Master degree in Sports Science and specialize in risk assessment and management of injuries. He also competed in Body building shows in Europe and has collected more than 10 medals on stage.

Nikolay will be visiting Australia to conduct workshops and launch an innovative Fitness approaches to getting lean and staying healthy.

For questions and requests please email us at mariya@movafitness. com.

MOVA

Fitness Magazine www.movafitness.com

In the Next Issue 2- December 2012

INBA Australian Natural Physique Titles 2012 Cover Model Wesley Raphael Featured Model Ben Raso and much more...

Do you want to feature in the Mova Fitness magazine?

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 mariya@movafitness.com www.movafitness.com

Mariya Mova Š 2012

MOVA Fitness Magazine

Roberta Bertone

Photo: Mariya Mova