Mariya Mova Fitness Model Interview and Photos


Mariya Mova – Fitness Model Statistics

  • Name: Mariya Mova
  • Height: 5’6″
  • Weight: 119 pounds, off season 128 pounds
  • Date of Birth: 2/7/1970
  • Hair Color: Brown
  • Bust: 38
  • Waist: 26
  • Hips: 34
  • Location: Australia
  • Website:

Mariya Mova – Fitness Model Interview

How did you get started in the fitness field?
I was into dancing when my teacher noticed I started putting on weight and he sent me away to get leaner (at age of 17), then I started going to a gym to get rid off the extra fat for my dancing shows. I liked the gym environment and workouts so much I never left the gym since then.

What is the #1 thing you like best about being into fitness?
I like being fit, healthy and active as well as being able to help other people stay healthy and fit.

What has been your biggest accomplishment in the fitness field?
The fact that fitness is my profession and is the reason I am traveling and working abroad, experiencing different cultures and countries, meeting new people, and being able to compete and be on stage this is just amazing and massive accomplishment for me.

What is the best way to get started in the fitness modeling industry? Should I just contact the photographers directly or should I use an agency?
The very first thing and step to becoming a model to establish unique image, to be in good shape and to get on stage as often as you can. You may get noticed but if you are not, don’t give up, contact agencies, photographers and keep trying.

Please describe a typical day for you. What is your daily routine like?

  • Morning – gym cardio workout, then start my day job.
  • Afternoon – gym weight workout.
  • Evening – work on my sites and Internet business.

I don’t have that much time during the day to workout, so I really want to burn major calories in a short amount of time. What is the #1 “bang for the buck” cardio exercise I should do to burn serious calories?
Sleep half an hour less and make time to workout!

How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
It’s recommended to lose no more than 1 pound a week (half a kilo) and not more!

What type of food or supplements should I take before and after my workouts to help me see results in gaining lean muscle and losing fat?
mariya-mova-7Eat 5 to 6 small meals a day, plenty of protein before and after your workouts, for faster energy boost eat a fruit before or after your workout. Make sure you have eaten carbs before your workout at least one hour before, so you have energy, and after your workout have a protein meal to be able to recover, again it also depends on the off or on season, competition dates and your goal-gaining muscles or losing weight.

There is a lot written about supplementation. The main ones are vitamins and minerals. Everything else is additional, depending how hard the person is training, I wouldn’t recommend for general fitness taking a lot of supplements. If you are training hard then the vital ones are proteins or amino acids since they are important for people who do resistance and weight training.

How do you deal with cravings for junk foods, sweets and salty food? I can stay on a diet for maybe a few weeks but I eventually get really bad cravings and binge on snacks and fast foods.
I am focused and I know I can treat myself after the event.

I’m trying to create a healthy shopping list to stick with. What are some of the main foods I should include to maintain a lean and muscular physique?
Lean meats and fish, Oats and brown rice, eggs, veggies are the must things to have in your fridge!

I’m about 35 pounds overweight. I have never started an exercise program and really don’t know where to start. What tips can you give me to get started on the right track?
Before designing a program we should know if there are any health issues with the person. I would recommend to start with walking and very light weights depending on age, injuries and exercise/activities preference of the person.

I tend to eat out most of the time and really don’t know what healthy foods to order from the menu. What tips do you recommend for eating out at restaurants to make sure my diet will not suffer?
Eat salads, or grilled meats and steamed veggies the best.

What exercises do you recommend for getting a bigger, rounder and fuller butt?

What is the most challenging thing you deal with about consistently staying in top shape?
Doing cardio. It takes so much time.

Please describe your normal diet. What do you eat in a typical day to stay in shape?

  • Breakfast: oats and apple
  • Mid-Morning Snack: omelet
  • Lunch: lean meat and baked veggies
  • Mid-Afternoon Snack: potato with tuna
  • Dinner: salad with fish

What type of exercises do you include in your routine to stay in shape?

  • Strength Training Exercises: Lat pull downs, bench press, squats, shoulder presses etc (compound exercise and on season do circuits and more isolated exercises to get more definition).
  • Cardio Exercises: Walking, Stepper, Cross trainer.
  • Additional Training: Love doing spinning classes I am spinning instructor and do at least one or two classes a week

What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?

1. Lots of dips and triceps pushdowns more repetitions.
2. Shape your shoulders with compound exercise.
3. V back looks the best on stage.
4. Work your abs for a great look.
5. I do workout for bigger muscles twice a week.

What are your top 5 tips for losing unwanted body fat?

1. Cardio sessions 3 to 6 times a week each 30-50 minutes.
2. Watch your diet, reduce carbs and fat intake.
3. Resistance workouts at least 3 times a week.
4. Be consistent and patient.
5. Stay positive.

What are your top 5 tips for gaining lean muscle mass?

mariya-mova-81. Increase the consumption of lean protein (eat at least 5-6 small portions a day).
2. Do workout with heavy weight.
3. Perform less repetitions 6-8.
4. Do compound exercises like squats, bench press, chin ups, shoulder press etc.
5. Make sure you get enough sleep and recover.

What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?

1. Health is priority for every single person, look after your health to be functional and happy.
2. You are what you eat, this is in your control, so eat healthy for better look and health.
3. Being active helps to raise your energy levels and feel better.
4. Get inspiration and surround your self with fit and happy people.
5. Set up goals and work towards achieving them.

What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)

  • Monday: Cardio (running for 20 to 40 minutes).
  • Tuesday: Spinning class and Weights session 1: Back, Legs, Chest, ABS. I do 6-8 repetitions for upper body and 15-20 repetitions for lower body.
  • Wednesday: same as Monday.
  • Thursday: Spinning class and Weights session 2:
  • Shoulders, Arms, ABS
  • Friday: OFF
  • Saturday: Cardio (Stepper or Cross trainer) and Weight session 1.
  • Sunday: OFF or Cardio (Stepper or Cross trainer) and Weight session 2 .

What are the top 5 tips (specific exercises, diet advice, etc) you recommend for losing fat around the stomach and developing a toned and defined midsection?

1. Cardio sessions 3 to 6 times a week.
2. Watch your diet, reduce carbs and fat intake.
3. Resistance workouts at least 3 times a week.
4. When performing abdominal exercise, make sure the technique is correct, slow movements and various exercise and angles .
5. Stay positive, patient and consistent.

What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?

1. Doing cardio is great to get rid off fat.
2. Eating lean is essential to be lean.
3. Doing basic exercise is the best to shape your legs and butt, like squats and lunges.
4. Doing supersets or circuits for lower body is good to vary your workouts.
5. Perform more repetitions (12-20) if your goal is definition.

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