Female Fitness model Mascha Tieken.

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Female Fitness Model Mascha Tieken

Mascha Tieken Female Fitness model, Sexy fitness model, hot fitness model, bikini model

Mascha Tieken Fitness Model

Mascha Tieken

Resides: Hoofddorp ,The Netherlands

Date of birth: 15-01-1971

Hair Color:  brown
Height:  5,5
Eye Color:  brown
Weight:  136
Off season weight      154 pounds

Competition weight 140 pounds

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Mascha Tieken Female Fitness model, Sexy fitness model, hot fitness model, bikini model

First fitness workout 1988

First competition 1991 The Open North Holland Contest.

My first competition started as a joke. A boy at my gym told me he was going to compete. I told him "If you are going to compete, so will I". I thought he made a joke but he didn't. So after several months of dieting we stood on stage together. And it was not for nothing the both of us became first and overall.

My ambition is to find out how much I can achieve as a figure athlete and as the coach of others. I want to try to let other people see fitness and bodybuilding for wonderful sport that it is. Unfortunately it's a sport that still is not accepted and always misjudged. And of course build my gym For Fun Sport in Hillegom to a place where every fitness fanatic loves to come.

Weight Training program:

Sets: 4	Reps: 8 to 12
Monday
	Shoulders	Dumbell presses
		Side raises
		Front raises
		Reverse fly

	Triceps	Pull down with a rope
		Kick back
		over head tricep push

	Pecs	Cable cross - flyes-press
		Dumbell press
Tuesday
	Back	Latpulley
		Rowing
		Dumbell rows
		Lowerback machine

	Biceps	Bicep machine
		Concentration curl
Wednesday
	Legs	Good morings
		Leg curl

	Abdominals	Crunches on fitnessball
		Hanging leg raises
Thursday, Friday and Saturday is the same as Monday Tuesday Wednesday

Weekdays
Before breakfast	30 to 60 minutes	Cycling or running
Before training	15 minutes	Cycling
After training	45 to 90 minutes	Step or running
Wednesdays and Sundays
Before training	30 to 45 minutes	Cycling
After training	90 minutes	Step or running hills

When the weather permits, and I've got some time on my hands, I like to go running outside as well.(60 minutes)

After a competition, Cardio remains a part of my training. But I leave out the running before breakfast and the duration of my cardio schedule cuts down to 20 to 30 minutes.
On Wednesdays and Sundays cardio is still a part of my leg training as I still train for 30 to 60 minutes.

Education

Sport masseuse, aerobic-instructor, fitness-instructor, medical fitness instructor, different food educations

Mascha Tieken Female Fitness model, Sexy fitness model, hot fitness model, bikini model

Occupation

Owner of For Fun Sport, a gym in Hillegom, the Netherlands, Figure professional, writer for the Dutch Oxygen Magazine (Female) and fitness coach of several starting fitness athletes.

Hobby's: fitness work-out (of course) and watching movies

Pets

2 English Bulldogs (Samentha en Bumper)
3 cats (Arnold, Scooter and Poezelijn) Mascha Tieken Female Fitness model, Sexy fitness model, hot fitness model, bikini model