WHERE I TURN MINDFUL bodies INTO everyday athletes.

DISCIPLINED. EVIDENCE BACKED. HOLISTIC

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MINDFUL BODIES

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MINDFUL BODIES -

A FIRM BUT FAIR COACHING METHOD, LED WITH LOVE, DESIGNED TO HELP YOU BUILD A STANDOUT PHYSIQUE.

I want this

THIS IS FOR YOU if…

You already have a solid fitness and health routine

You’re ready to take your goals seriously and level up

You want to improve your physique, performance, and lifestyle

You’re ready for honest feedback, tough love, and accountability

This Is Me

MINDFUL BODIES

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MINDFUL BODIES -

A PROFESSIONAL SERVICE THAT GIVES YOU A COMPETITIVE EDGE

With over 8 years of experience, I see comp prep as a holistic journey. It’s not just about numbers, it's about keeping you healthy, focused, and aesthetic every step of the way.

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Text reading 'Mindful Bodies' in white cursive font on a black background.

SUSTAINABLE.

HEALTH FIRST.

EVIDENCE DRIVEN.

STANDOUT PHYSIQUES.

MINDFUL bodies.

Side-by-side comparison of a woman's body before and after weight loss. The left image shows her in black lace underwear and a white Calvin Klein bra, with a noticeable belly. The right image shows her in black underwear and a black tube top, with a

Side-by-side comparison photo of a woman showing her back and muscular arms in a fitness progress transformation. In the left image, she has less muscle definition, and in the right image, she has increased muscle tone and a more muscular physique.

Side-by-side comparison of a woman showing improved muscle tone and body transformation, flexing arm in the right photo.

Side-by-side before and after photos of a woman showing body transformation progress, wearing different swimsuits, with the first photo in a casual indoor setting and the second in a kitchen with wooden flooring.

Side-by-side comparison of a woman’s midsection showing weight loss progress. The left side shows a woman in a pink sports bra and black shorts, with a fuller waistline. The right side shows the same woman in a white Nike sports top and black shorts,

Side-by-side comparison of two women in bikinis, showing their torsos and legs. The woman on the left wears a pink sports bra and black bikini bottoms, while the woman on the right wears a white and blue bikini. Both are standing indoors.

Side-by-side comparison of a woman's body before and after fitness transformation, showing toned abdominal muscles and leg muscles, wearing workout clothes in the first image and underwear in the second.

Side-by-side comparison of a woman in black and gray underwear showing her body transformation, with the left photo in a living room and the right in an indoor space with a wall art background.

Side-by-side comparison of a woman in a yellow bikini, first stretching with arms extended forward, second posing with one hand on her hip and the other on her thigh, showing a tattoo along her left side.

Comparison of a woman from behind, showing physical changes over time. On the left, she is in a red bikini in a bedroom. On the right, she is in beige underwear in front of a white door and a painting.

Side-by-side comparison of a woman's fitness transformation, showing her in a black bikini top and gray bottoms in both images, with slight differences in body tone and muscle definition.

Side-by-side comparison of a woman's back showing physical fitness transformation, wearing pastel-colored sportswear with crossed straps, standing with arms outstretched in front of a neutral wall.

Side-by-side before and after images of a woman showing physical transformation. In the before photo, she is wearing a light blue sports bra and beige underwear, with visible toned arms and legs. In the after photo, she is wearing a pink sports bra a

Side-by-side comparison of a woman’s back, showing her body before and after a fitness transformation. She is wearing a black bikini top and different colored bikini bottoms, with her hair down and a tattoo on her upper back in both images.

Side-by-side comparison of a woman's body before and after fitness progress, showing changes in muscle tone and body shape.

Comparison of a woman's fitness progress, showing before and after images of her wearing black and maroon Victoria's Secret underwear.

Comparison photo of a woman in black underwear, showing her body before and after weight loss or fitness transformation. The left side displays a fuller figure, while the right side shows a leaner physique.

Comparison of a woman before and after fitness transformation, left in casual black top and jeans, right in red workout leggings and a black sports bra with 'MYBODY' text.

Side-by-side comparison of two women in bikinis, showing their torsos and legs. The woman on the left is wearing a neon yellow bikini top and brown bikini bottom, while the woman on the right is wearing a leopard print bikini. Both women have toned p

Side-by-side before and after photos of a woman in a blue bikini showing physical transformation with a leaner waist and toned abdomen.

Side-by-side comparison of a woman showing weight loss progress, wearing a black top and pink bottoms in the after photo, with a tattoo on her left hip, standing in front of a dresser and TV in a bedroom.

Side-by-side photos of two women. The woman on the left has shoulder-length dark hair, wears a blue and white striped sleeveless dress, and takes a mirror selfie with her phone. The woman on the right has long dark hair, wears a sleeveless leopard-pr

TAILORED TRAINING PROGRAMS

Built specifically for your federation and division, factoring in your body comp, experience, and needs

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TAILORED NUTRITIONAL GUIDELINES

Includes meal plans, macros, and meal timings specific to each phase of your prep

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DETAILED WEEKLY CHECK-INS

Fast, precise adjustments to keep you aligned with your goal

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POST SHOW SUPPORT

I’ll guide you through the post-show period, helping you recover and avoid the emotional and physical crash

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STAGE PRESENCE RECOMMENDATIONS

I’ll help you with bikini colours, posing coaches, and styling advice to make sure your stage package stands out

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WHY CHOOSE MY coaching?

Maria Birova in black workout clothes stretching outside on a green lawn with exercise equipment around her.

Learn to be intuitive with your body throughout prep

Maria Birova slicing cucumber on a wooden cutting board with strawberries, lettuce, and a lime nearby, a large bowl of succulents, a container of protein powder, and a digital kitchen scale on a white countertop.

Understand the value of food quality and top 1% nutrition

Maria Birova wearing a black sports bra and shorts riding a stationary exercise bike indoors, with a wall-mounted gym rack with black resistance bands in the background.

Build habits that prevent post-show rebound and support long-term success

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I learned so much from her, I could write a book.

God brought @maria_birova into my life and I couldn't have asked for a better coach or mentor. She is the hardest worker in the room...always, the epitome of class, and embodies the true definition of a champion. I learned so much from her, I could write a book.

“She taught me: if you want to become a different person, you have to (literally) become a different person. If you want better, it is YOU who must BE better. It is YOU who must DO better. No one can do it for you. You must realize and accept that if you were currently the person capable of achieving your goals, you'd have achieved them already. You must rebuild your identity. Set new standards for yourself. Step into the shoes of the person you want to become by your actions, habits, and behaviors FAR before you ever become them. Be prepared to face failure and get really comfortable at being uncomfortable. That discomfort is how you know you're growing. To gain something, you must give something and leaning into discomfort is the price of progress. Competition prep is a wild ride. You will learn so much about yourself. Some good. And some.....not so much. And those dark moments are the biggest opportunities for growth. I have never experienced such high highs and low lows. I have never learned so many daily (sometimes hourly) life lessons. I overcame so much self-doubt and fear. I know I can trust myself to follow through with a goal. I know I can attack adversity with confidence. I know I am the person that will keep the promises I make to myself. And all of THAT is the physical manifestation of your physique on show day. It's the culmination of every setback, doubt, and obstacle you overcame to stand there - beaming with pride - that no judge or placing can ever take away from you. The only person you were ever really competing with....was you. ”

-Allison

I would not be here without her helping me navigate every challenge that comes up in a fitness journey and prep.

She’s always called me a pro from the beginning. She’s shaped me into the athlete I am today and is SO invested in my journey — I love her so much.

“ I’ve learned so much from her, and I’m excited to see what the future holds for us together. This prep has taught me so much — you CAN do hard things. You CAN do it busy. You CAN do it when you’re afraid you’re going to fail. You CAN do it and show up when it feels like a chore. I would not be here without her helping me navigate every challenge that comes up in a fitness journey and prep. Trying to be self-made isn’t a flex — what’s more impressive is putting your ego to the side, investing in yourself, and seeking help. That’s how you TRULY reach the next level.”

-Hallie

FAQ’S

This is for women ready to take their training seriously and step on stage. You’ll need an established training base, discipline and a strong work ethic. Whether it’s your first show or your fifth, I’ll help you level up.
You’ll check in weekly. These aren’t just numbers; we review your training, nutrition, mindset, recovery, and biofeedback to make precise adjustments and keep you on track.
Yes. Your training, nutrition, posing prep, and stage presence are tailored specifically to your chosen federation and division to make sure your package is stage-ready.
No. While stage conditioning is the goal, I coach with a health-first approach. Your mental and physical wellbeing is a priority, prep shouldn’t break you.
You get detailed post-show support. We’ll transition you into a structured reverse phase to manage hunger, avoid rebound and support your mental and physical recovery.
Ideally, you want a minimum of 16–20 weeks. For first-timers or those needing a build phase, we may start much earlier. A well-planned prep leaves room for adjustments and avoids last-minute stress.
Amazing. Improvement seasons are important. I’ll guide you through a structured build phase with a focus on muscle gain, recovery and laying the foundation for your next prep.
Absolutely, many of my athletes do. Prep is designed to complement your lifestyle, not destroy it. It takes commitment, but we manage it in a realistic, structured way.
While I’m not a posing coach, I’ll recommend trusted coaches, help with feedback on posing progression, and advise on bikini colour, cut, and overall stage presentation to align with federation standards.