Miss Ruse Rumyana Marteva: Fit & Fierce

Miss Ruse 2023, Rumyana Marteva, Shares Her Secrets to Staying Fit and Fabulous

As Miss Ruse 2023, Rumyana Marteva embodies elegance, strength, and beauty. But behind the glamour of pageantry lies a disciplined and balanced fitness routine that keeps her feeling confident and energized both on and off the stage. Rumyana is also a dedicated track and field athlete, and her athletic background has played a key role in shaping her fitness approach. In this exclusive feature, Rumyana reveals her top fitness tips that have helped her maintain a stunning figure and a strong mind throughout her journey as a beauty queen.

Bio Snapshot

• Name: Rumyana Marteva
• Age: 21
• Title: Miss Ruse 2023
• Measurements: 173 cm – 89/61/90
• Best Feature: legs
• Hometown: Ruse
• Education: Bio Fit graduate and currently studying at the University of Economics in Varna
• Profession: certified conditioning coach

Before we get into fitness, let’s talk about your experience at the Miss Bulgaria Final. How did it feel to be part of such a prestigious event?

Participating in the Miss Bulgaria Final was truly a whirlwind of emotions. The entire event, from the preparation stages to the grand finale, was executed with precision and professionalism. It was clear that a lot of passion went into creating an atmosphere where we could all shine, which made the experience even more memorable. Being part of such a well-organized and prestigious event was both empowering and inspiring.

Walking out onto that stage was a surreal experience. The lights, the cheers from the audience, and the smiles from my fellow contestants filled me with joy and confidence. I felt proud of who I was and what I had achieved, and I could see that reflected in the faces of the people in the audience. The confidence I felt while gliding gracefully across the stage wasn’t just about how I looked; it came from knowing I was the fittest, healthiest, and strongest version of myself. Although I didn’t specifically prepare for the Miss Bulgaria Final, my years of athletic training were crucial to my overall well-being. The dedication, discipline, and resilience I developed through sports not only helped me maintain a strong, healthy physique but also instilled in me the mental fortitude to perform at my best on stage.  

The Miss Bulgaria Final was far more than just a competition; it was a powerful celebration of grace, inner strength, and the pursuit of dreams, where each of us had the chance to shine and embrace our true selves.  

What are some of your favorite memories from the Miss Bulgaria experience? Was there a particular moment that stood out for you during the competition?

One of the most unforgettable moments during the Miss Bulgaria Final was when I looked out into the audience and saw my family and friends cheering for me. Their pride and happiness filled me with an overwhelming sense of gratitude. It’s hard to describe the feeling, but in that instant, everything I had worked for came together. Knowing they were there supporting me, not just in that moment but throughout my entire journey, made the experience even more special. Their love and encouragement gave me an extra boost of confidence, and seeing how proud they were was one of the highlights of the entire event.

Rumyana, as Miss Ruse 2023 and a track and field athlete, you maintain such an incredible balance between fitness, beauty, and mental wellness. What’s your fitness philosophy?

Thank you! For me, fitness is about more than just physical appearance; it’s a holistic approach to well-being. My 15 years of active participation in sports have shaped me in profound ways, instilling core values that extend far beyond the athletic arena. One of the most significant values I gained is discipline. The commitment to training schedules, strict routines, and pushing through physical limits taught me the importance of dedication and perseverance. This discipline has been a guiding principle in all areas of my life, helping me tackle challenges with determination. My fitness philosophy revolves around finding a balance between hard work and recovery, emphasizing the significance of discipline and the pursuit of achievable goals. 

You’re also a certified conditioning coach and a Bio Fit College graduate. How has that influenced your fitness routine and the advice you give others?

Being a certified conditioning coach has profoundly influenced both my fitness routine and the guidance I offer to others. The education and training I received provided me with a solid understanding of exercise science, nutrition, and biomechanics. This knowledge allows me to create well-rounded fitness programs tailored to individual needs, ensuring that they are both effective and safe.

As a coach, I strive to inspire others to embrace their unique fitness journeys. I encourage them to set realistic goals and celebrate their achievements, no matter how small. My education has not only shaped my personal fitness routine but has also equipped me to empower others to reach their full potential while fostering a sustainable and enjoyable approach to fitness. 

Can you walk us through a typical week of your fitness routine? How do you maintain such a well-rounded program?

Absolutely! I have a weekly fitness routine that is designed to keep me balanced in strength, speed, and endurance. I work out six days a week, with each day focusing on a different area to ensure I’m well-rounded.

On Mondays, I dedicate my workouts to general physical training, where I target various muscle groups to build overall strength and endurance. 

Tuesdays are reserved for speed and intensity work. I incorporate drills and sprints to enhance my quickness and explosive power.

Wednesdays are dedicated to cardio, like running or cycling, which helps me boost my stamina. 

Thursdays involve longer, steady-paced runs. These sessions aren’t just about physical endurance; they also strengthen my mental toughness, teaching me resilience as I challenge myself over greater distances.

Fridays bring me back to targeted strength training. I focus on specific muscle groups to build and maintain my physical fitness. This keeps me strong and ready for the various demands of my sport.

Saturdays are a mix of conditioning and technique, where I improve both my endurance and specific skills. This variety helps me stay sharp in my sport and keeps me progressing.

Finally, Sundays are my recovery days, where I emphasize relaxation and rejuvenation. I dedicate this time to stretching and mobility exercises, often incorporating resistance bands to help improve my flexibility. This crucial downtime allows my muscles to relax, enhances my range of motion, and prepares me physically and mentally for the week ahead.

By following this structured routine, I ensure that I not only work on every aspect of my fitness but also give my body the necessary care it needs to recover effectively. This holistic approach keeps me progressing year after year!

What about your diet? How do you balance nutrition with your fitness regime?

My diet is essential in supporting my fitness regime. I emphasize a balanced, nutrient-dense approach that supplies the energy and recovery my body requires. Lean proteins, such as chicken, fish, and plant-based sources, are a priority for aiding muscle repair and growth. Carbohydrates, including whole grains, fruits, and vegetables, are vital for fueling my workouts and sustaining stamina. Healthy fats from sources like nuts, avocados, and olive oil also contribute to maintaining consistent energy levels.

Hydration is crucial; I ensure I drink plenty of water throughout the day. I strategically time my meals around my workouts—consuming a mix of carbohydrates and protein beforehand for energy, and refueling afterward to support recovery. I strive to avoid highly processed foods and refined sugars to keep my diet aligned with my fitness goals. Flexibility is important as well, so I allow myself the occasional treat while remaining mindful of portion sizes and the overall balance of my meals.

What’s your favorite body part, and how do you specifically work on it?

If I had to choose, my favorite body part to focus on, it would be my legs. Every girl deserves to feel confident and powerful in her own body, and strong, beautiful legs are a key part of that. Not only do long, toned legs enhance your overall physique, but they are also the foundation for strength, stability, and movement in everyday life. As a track and field athlete, strong and well-conditioned legs are crucial for both speed and endurance, so I’ve always prioritized leg strength and power in my training. 

To work on my legs, I incorporate a mix of strength and explosive exercises. Squats and lunges are my go-to for building muscle and toning, while plyometric drills like box jumps and jump squats help with explosiveness and speed. I also do a lot of sprints, which not only improve my overall performance but also keep my legs lean and powerful.

I think having beautiful and well-conditioned legs is essential not just for athletes, but for everyone, as they’re the foundation of so many movements in daily life. I love how training them makes me feel strong, beautiful and feminine, both on and off the track.

What would you recommend to someone just starting their fitness journey?

For someone just starting their fitness journey, my biggest recommendation is to begin with small, achievable goals and focus on consistency. It’s easy to get overwhelmed by trying to do too much at once, but real progress comes from making steady improvements over time.

Find activities you enjoy, whether it’s walking, swimming, or going to the gym, and build your routine around those. This approach makes it easier to stick with your program, and you’re more likely to stay motivated.

Also, don’t forget about recovery and nutrition. Fitness isn’t just about how hard you train—proper rest, stretching, and a balanced diet are just as important for seeing results and avoiding injuries.

Most importantly, be patient with yourself. Every small step you take brings you closer to your goals, and the key is to celebrate progress, no matter how big or small it may seem. Stay motivated!

What advice would you give to readers who are eager to follow in your footsteps and compete in Miss Bulgaria?

First of all – start with the mindset of a winner and believe in your abilities!

My advice to anyone eager to compete in Miss Bulgaria is to embrace the journey with authenticity and confidence. The competition is not just about external beauty, but about showcasing who you are as a person—your values, your strengths, and your passions. Make sure you stay true to yourself, because that authenticity will shine through.

Preparation is important, but it’s also important to enjoy the process. Take care of your physical and mental health through a balanced routine of exercise, proper nutrition, and self-care. Your energy and confidence come from within, so nurturing both your body and your mind is essential.

Finally, surround yourself with a strong support system. Whether it’s family, friends, or mentors, having people who believe in you can make all the difference. Competing in Miss Bulgaria is an incredible experience, and it was completely new to me, so I want to motivate those who secretly want to participate, but are somehow afraid…just try…and you will be happy with the outcome! 

Most importantly, enjoy every moment and don’t be afraid to dream big!

Thank you so much, Rumyana, for sharing your insights and experiences with us. It’s clear that your journey as both an athlete and a beauty queen has given you a unique perspective on fitness and personal growth.

Thank you so much! It’s been a pleasure to share my journey with you. Being both an athlete and a part of Miss Bulgaria has taught me so much about resilience, discipline, and the importance of staying true to myself. Fitness has always been a huge part of my life, not just for physical strength but also for the mental clarity and confidence it brings. I hope my experiences inspire others to pursue their passions, stay dedicated, and embrace every challenge as an opportunity for growth. We are all capable of so much—definitely more than we think!