Volume 1, Issue 2
nce again we are preparing for an exciting 2013 season and thanks to our Executive, regional directors, promoters, volunteers and the growing interest in our association, there will be 16 competitions in Ontario plus the Toronto Pro SuperShow. Please refer to our events schedule for locations and dates. We are also excited to have established Menâ€™s and Womenâ€™s Physique as sanctioned classes. As an affiliate of the Canadian Bodybuilding Federation (CBBF) and the International Federation of Bodybuilding (IFBB), the OPA has been recognized again by GNC Live Well, They are supporting the OPA as Title Sponsor of all our 16 sanctioned events, plus the Toronto Pro SuperShow. I want to personally thank those who have become members of the Ontario Physique Association and welcome you into our family. Those who are thinking of competing I would like to extend a warm invitation to consider the OPA as your competition association of choice. The OPA is the only organization sanctioned by the CBBF and the IFBB. The IFBB was founded by Ben Weider and is the largest and most recognized federation in the world. The IFBB has worked closely with the Olympic Committee for Olympic recognition of our different sport disciplines and continues to do so. The Ontario Physique Association is also the only accepted sanctioning body in Ontario that does competition and out-of-competition testing with the Canadian Centre for Ethics and Sports (CCES) by way of certified Doping Control Officers. CCES is the Canadian standard testing organization for Olympic athletes from across Canada. The Arnold Classic, The Olympia, The Toronto Pro SuperShow, The World Championships - these are all IFBB events and part of our family. As members of the OPA you will also enjoy discounts at our official fitness centres and supplement stores. Please take a moment to review our new website at www.physiqueassociation.ca. We have set high standards for our members, whether your goal is to become a World Champion, an IFBB professional or participate in the fitness industry that will continue to motivate you to stay in shape. We applaud you for your decision. We encourage you to share the experience with family and friends and promote the lifestyle we all believe in. Sincerely,
PUBLISHER Fred Antwi firstname.lastname@example.org CREATIVE DIRECTOR Daniel Batlle ADVERTISING SALES/PROMOTION MANAGER Debra Antwi email@example.com Photography Liana Louzon, Marie-Lyssa Dormeus CONTRIBUTOR Angela Rose, Meaghan Terzis, Kevin MacNeil, Maria Nahri, Jim Morris, Aurielle Safi COPY EDITOR Lori-Ann Redding CIRCULATION firstname.lastname@example.org If you would like to have copies of Ontario Physique Distributed at your location please contact circulation. Ontario Physique News Paper is published 6 times a year January-February, March-April, May-June, July-August, September-October SUBMISSIONS OPA and IFFBB members and athletes are invited to submit articles and photos. Article submission and photography should be emailed to: email@example.com MODEL/PROFILE If you are interested in being considered for a model/trainer/instructor profile please submit photos to: firstname.lastname@example.org CONTACT US Published by Sweat Equity Lifestyle Media Group 6-1500 Upper Middle Road West, Oakville, Ontario, L6M 0C2 Tel: 905 849-8111 Fax: 905 465-1335 For advertising/sales inquiries please contact: email@example.com
Ron Hache Ron Hache, President, Ontario Physique Association
Toronto Pro Super Show
2 | Jan/Feb 2013
OPA Newspaper www.opanewspaper.com
Disclaimer While every effort has been made to ensure that advertisements and articles appear correctly, Sweat Equity Lifestyle Media Group cannot accept responsibility for any loss or damage caused directly or indirectly by the contents of this publication. All material is intended for information purposes only. The views expressed in this magazine are not necessarily those of its publisher or editors. All rights reserved. Reproduction in whole or in part is prohibited without written permission from the publisher.
GNC O’BRIEN/LUCHKA MISSISSAUGA CHAMPIONSHIP
GNC HENDERSON THORNE CLASSIC
MAY 19, 2012
July 7, 2012
GNC OTTAWA CLASSIC & FIT DAY EXPO JUNE 16, 2012
4 | Jan/Feb 2013
GNC ONTARIO NATURALS SEPTEMBER 22, 2012
Ontario Physique Association Tier System 1. BODYBUILDING/FIGURE/BIKINI/FITNESS/ PHYSIQUE AND CLASSIC MEN’S BODYBUILDING Athletes wishing to compete in these categories must commence at the Open Regional or Natural Regional Championships. Qualifications received are for the category in which you are competing i.e. Bodybuilding/Figure/Bikini/Fitness/ Men’s and Women’s Physique and Classic Bodybuilding. Competitors cannot cross over from the natural division to the open division but can compete in both divisions to move up the tier system. You can however; cross over in all categories in each division provided you are qualified.
2. JUNIOR/MASTER/GRAND MASTER Athletes wishing to compete in these categories enter an Open Regional or Natural Regional event. The Top 5 competitors qualify to the Provincials or Natural Ontario’s. The Top 5 at the Provincials or Natural Ontario’s will be eligible to compete at the Nationals or the Natural Canada. The following will apply: Natural Junior Men/Women– Must be 23 years of age or under as of the day of the show Junior Men/Women Open– Must be less than 21 years of age as of the day of the show Junior Fitness– 10 years & under, 11-14 years, 15-19 years of age as of the day of the show Master Men– Must be 40 years of age or over as of the day of the show Grand Master Men– Must be 50 years of age or over as of the day of the show Master Women– Must be 35 years of age or over as of the day of the show Grand Master Women– Must be 45 years of age or over as of the day of the show Qualifications received as a junior, master or grand master are valid for the respective category only and may not be carried over to the open categories.
3. OPEN AND NATURAL REGIONAL CHAMPIONSHIPS A) Open Regional and Natural Regional – (Local Championships) This is the entry level of competitive Bodybuilding, Figure, Bikini, Fitness, Women’s and Men’s Physique. It is open to novice competitors, as well as those who have placed previously. The winner of each category in an Open Regional Championship and Natural Regional will receive 2 byes to the Open Provincials or the Natural Ontario’s which can be used at any given year. The competitor must place in the Top 5 by the 2nd attempt at the Provincials or the Natural Ontario’s in order to remain at that level. The 2nd, 3rd, 4th and 5th placers in an Open Regional Championship or Natural Regional Championship qualify to compete in one of the next 2 Provincial Championships or Natural Ontario Championships. The Overall Winner of an Open Regional or Natural Regional Championship will receive a lifetime bye to the Provincials or Natural Ontario’s. If the competitor fails to place at the Provincial or Natural Ontario Championships during the specified time frame, he / she must return to the Regional or Natural Regional
6 | Jan/Feb 2013
Championships to re-qualify. A competitor who is qualified to the Provincials or the Natural Ontario’s may go back to the Regional or Natural Regional without losing his / her qualification to the Provincials or Natural Ontario’s. B) Provincial and Natural Ontario Championships The winner of each category in the Provincial or Natural Ontario Championships will receive two byes to the Nationals or Natural Canada’s which can be used at any given year. The competitor must place in the Top 5 by the second attempt at the Nationals or Natural Canada Championships in order to remain at that level. The 2nd, 3rd, 4th and 5th placers at the Provincials or the Natural Ontario Championships qualify to compete in one of the next 2 National competitions or Natural Canada’s The overall winner from the Ontario’s or Natural Ontario’s will receive a lifetime bye to the Nationals or the Natural Canada’s. If a competitor fails to place at the Nationals or Natural Canada’s during the specified time frame, they must return to the Provincials or Natural Ontario Championships to re-qualify. The competitor may return to the Provincials or Natural Ontario’s at any time provided there has been no lapse in their membership with the Ontario Physique Association. Upon returning to the Provincials or the Natural Ontario’s the athlete must again place in the Top 5. A competitor who is qualified to the Provincials or Natural Ontario’s may go back to the Regional or Natural Regional without losing his or her qualification to the Provincials or Natural Ontario’s. C) Canadian Championships The winner of each category at the Nationals or Natural Canada’s receives a lifetime qualification to return at any time and as often as they wish provided they maintain their OPA membership. The 2nd, 3rd, 4th and 5th placers at the Nationals and the natural Canada’s qualify to return to that level for as long as they continue to place in the Top 5. The overall winners at the Nationals are eligible to apply for a pro card upon approval from the CBBF. The Overall winners at the Natural Canada’s in Bikini , fitness, figure, men’s and women’s physique may be eligible to apply for an IFBB pro card upon approval from the CBBF. The Top 5 from the Nationals or Natural Canada’s qualify for the IFBB Amateur Arnold Classic and the IFBB North Americans. A competitor who is qualified to the Nationals or Natural Canada’s may go back to the Provincials or the Natural Ontario’s without losing his or her qualification to the Nationals or Natural Canada’s.
4. NATURAL EVENTS Upon approval from the CBBF, overall winners or class winners at the Natural Canada`s may be invited to compete at the IFBB various prestigious World Championships events around the globe.
Mothers United for Fitness
Powerful women using a passion for health and fitness to inspire a new generation
No one ever said that being a woman is easy, particularly in today’s hectic society. Many of us are raising multiple children and maintaining our households while holding down jobs. In fact, according to the most recent gender-based statistical report released by Statistics Canada, the number of working moms has been steadily increasing for the past three decades. In 2009, nearly 80 percent of mothers with children under the age of 16 were part of the workforce. It’s no wonder that some days it seems like a miracle just to get the kids to school, the laundry and shopping done, and put in a full day of work, let alone find time to hit the gym. But the women of Mothers United in Fitness do all that and then some. A team of more than 20 moms who compete in fitness and figure competitions across Canada, have joined forces with photographer Liana Louzon, World Gym International, and the Ontario Physique Association to create a 16-month calendar—the proceeds of which will benefit RIGHT TO PLAY, a children’s charity. “These women come from a variety of back grounds,” says Melissa Shadd, Ontario Physique Association judge and athlete. “Some are single mothers, like Stephanie McClean and Mel Warrington, who have full time jobs and still compete. Some are mothers of five or six children, like Francesca Dennis and Teresa Heron, so we know their lives are busy! Others are executives or have their own companies. Tosca Reno, for instance, is a mother, CEO and bestselling book author, along with being a bikini competitor.” It was a passion for health, fitness, and children that brought these mothers together. Says Shadd, “Over the years, I have become friends with many of these women. They compete in all different levels, are featured in fitness magazines, but also have families—and full time jobs! Many of these moms have strong fan followings, and we all wanted to be able to use our passion, and sport, to make a change.” They chose RIGHT TO PLAY, a global organization that uses play to educate and empower children facing adversity, as the beneficiary of their fundraising efforts because of the similarity in vision. “Every day, children across the world are forced to work before they play and fight before they share,” says Shadd. “RIGHT TO PLAY’s vision is to create a healthy and safe world through the power of sport and play. That matches our vision because all of these mothers use their own passion for sport and play, within their lives and their families, to remain healthy.”
8 | Jan/Feb 2013
The 2012/2013 calendar will be available online at www.kwoshow.com in time for Christmas, at World Gyms across Canada, and at Ontario Physique Association events in 2013.
iffbb pro freddy antwi & iffbb pro fedel clarke pump some life back into the toronto championships
This year the competition season will start out with a bang with the return of the Toronto Championships. An event that was once considered the crown jewel in the OPA’s roster of regional qualifiers. The Toronto Championships will be held Saturday March 9th at York University’s Tribute Communities Recital Hall in Toronto, Ontario, with featured guest poser: five-time Canadian Champion and IFBB Pro Mboya Edwards. This event has seen the likes of many of the top Canadian amateurs who have gone on to turn pro. In 1989 a young man by the name of Fred Antwi first stepped on stage at this event and captivated the judges and fans with his natural stage presence and physique. He then went on to dominate every competition he entered in the early and late 90’s and turned pro in 1999 by winning the Canadian National Championships, presenting a physique unlike anything we’ve seen to date. His physique Canadian Ch captivated his fans and in the 1993 battle to win the Southern Ontario ampionships and Ontario Championships against a giant by the name of Greg Kovacs caused the audience to erupt into chanting “FREAKY FREDDY” which become a nickname that stuck. He undoubtedly has cemented his name in the Canadian bodybuilding scene as one of Canada’s all time great bodybuilders. “Being able to bring back the Toronto’s is a great honour and privilege for me”, says Freddy . This is where it all started for me on stage at the 89’ Toronto Championships. We all wanted to win the title of ‘Mr. Toronto’. It was my first competition after only 8 months of training and that experience set the stage for my drive and passion to become a professional bodybuilder. It was also at the 89’ Toronto Championships where Fedel and I first met and have been friends ever since. “ I remember first being introduced to Freddy at the Gold’s Gym in downtown Toronto when he was getting ready for his first show. He was doing cardio and I had asked him to show me his abs to gauge his conditioning. I said to him that he needed to work on his abs to bring them out a bit more, he replied, “Don’t worry about my abs, you’ll see!” Needless to say, on the day of the show I was blown away from what I saw on stage and his conditioning. I was an instant fan and as was everyone in the bodybuilding scene at that time. Freaky Freddy was a big influence and I can honestly say I’ve never met a more humble and gracious bodybuilder my whole career,” says Fedel. Following in Freddy’s footsteps Fedel Clarke began his competitive career by winning the 1995 Toronto Champions and continued to compete at the amateur level right through until 2002 at which time he earned his IFBB Pro Card. Fedel is an OPA judge and currently works as a full time personal trainer at Body Boomers Fitness Club in Whitby, ON. “Our goal in bringing back the Toronto’s is to establish a high caliber event that will allow first time competitors to feel the same sense of accomplishment and camaraderie that we felt back in the day. We look forward to growing this event over the years and we will work to re-establish the glory!
To register to compete in the inaugural 2013 Toronto Championships go to www.torontochampionships.com 10 | Jan/Feb 2013
Believe It So You Will Achieve It! Who doesn’t dream of turning heads by the pool as they sport their perfect six pack? The most important step to achieving your fitness dreams is to believe you can have a lean, healthy physique. Find photos of other athletes who have bodies that you admire; tape them to your bathroom mirror so you see them every morning when you brush your teeth. Realize it is inevitable that you will obtain such a body if you institute the proper diet and training regimen. With the right fuel and exercise, the natural laws of physics and chemistry dictate that your body MUST change. You must believe it to achieve it. One athlete we know was 150 pounds with very little muscle and high body fat, in the 16% range. He BELIEVED he could change. He started eating a balanced diet with a precise amount of protein, carbohydrates and high quality fats. He started going to the gym three times per week. He did cardio within the most effective pulse range for losing fat. He took the best fat-burning supplements available. Within one year his weight increased to 175 pounds and he cut his body fat to 7%! People who hadn’t seen him in a long time couldn’t believe he was the same person! Realize that many people have achieved the same kind of results. If they can do it, you can too. The most important step is to believe it.
3 Tips to get in the best shape of your life STEP TWO Eat To Grow Muscles
It is vital to have your body-fat checked so that you can determine your lean body weight (LBW). Your doctor, as well as most gyms across the country, can administer a Body-Fat Test that will measure your LBW as well as your body-fat percentage. Remember one rule: when you start keeping track of your progress through objective measurements and record keeping, you will see more improvement. The satisfaction you feel when your body fat verifiably drops from 16% down to 12% is dramatic. You also know for sure that you are going in the right direction. Be certain to record your body fat percentage and weight in a notebook.
Smart Cardio (You Don’t Need To Kill Yourself)
Some highly fit athletes believe that doing cardio workouts first thing in the morning on an empty stomach will provide maximum fat loss. Scientific evidence, too complicated to describe here, suggests that the body is most able to burn the maximum amount of fat early in the morning. You should work up to doing one hour of cardio exercise four to five time per week. Anything from the treadmill, Stairmaster or rope jumping is acceptable. Start by doing 20-30 minutes four to five days per week and increase from there. Cardio intensity should be strong enough to heat up the body until you are sweating significantly, yet not so strong that you are completely out of breath and can’t speak. Most experts agree that medium intensity cardio burns MORE FAT than if you engage in distance running where you have to perform until you drop dead of exhaustion (this higher level of cardio will burn more muscle which is why most marathon runners are so thin and stringy). Make sure to eat a meal after doing cardio. For optimal fat burning results you may combine weight training along with cardio. On the other hand, some individuals find fat burning results are best by performing cardio in the morning and then doing weight training in the early evening.
12 | Jan/Feb 2013
n i e t o r P e r o Good Fats, M i-on fitness
s b r a C t h g i R e h and T 1. CONSUME MORE FISH OIL
√√ √√ √√ √√ √√
Of all the supplements you can take, one of the most important is fish oil, specifically Omega-3 fatty acids from fish oil. Our modern diet does not provide enough of this critical nutrient as we need, which is why it’s so important to get Omega 3’s through supplementation. Here are some reasons why Omega-3’s are so important: √√ Omega 3’s help to switch off the genes that store fat (lipogenic) and to turn on the genes that break down fat (lipolytic) Help to increase utilization of fat stores as energy from the fat cells Helps to reduce inflammation caused by intense training. Reduces pain as a result of decreased inflammation Helps to improve mental focus, memory and overall brain function Increases levels of serotonin (makes you feel happy), which has a very positive effect on mood and control of carb cravings
3. CHOOSE THE RIGHT CARBS
By PK Mills & Gaetan Boutin, Strong-Athlete.com It’s that time again. 2013 is here and there is no better time to set a new fitness goal for yourself and stick to it. To help you along your journey, here are 3 tips that will work no matter if you are just looking to get in better shape or to compete in a physique contest.
2. EAT MORE PROTEIN One of the most important pieces of the puzzle to help you reach your goals is protein. Protein is essential for rebuilding and repairing muscle tissue, as well as for overall good health. Meeting your daily protein goal is critical to achieving rapid results. We recommend at least 1 gram of protein per pound of bodyweight, spread out over the day (including protein shakes when necessary). Some of the key benefits of optimal protein intake include: √√ Muscle growth, strength and repair √√ Enhanced recovery time between games √√ Improved immune system function (especially organic whey protein) √√ Weight Loss/Weight Management √√ Helps to stabilize blood sugar levels, and also helps to control hunger
Carbohydrates often get a bad rap in the media but the truth is that they play an important role as a source of energy and for overall health. The key is to choose the right sources of carbs to cause positive changes in your performance. You always want to make sure that your blood sugar levels are stable throughout the day so that you control your insulin levels. When insulin is raised at the wrong time, your body will store excessive amounts of fat. Here are two carbohydrate rules you should always remember throughout your nutrition program: 1. Fibrous carbs from veggies such as broccoli, lettuce, asparagus, green beans, kale and spinach should be your primary source throughout the day. Fibrous carbs do not spike your blood sugar levels, which is great if you are trying to lose body fat. You can also eat these in unlimited amounts. 2. Dramatically reduce the amount of grains you eat. Wheat (found in breads, pastas) is the most important one to avoid while you are on the nutrition program. Wheat contains gluten, which may be the cause of many unwanted food allergy responses such as suppressed immune function and excessive inflammation.
Strong-Athlete.com is the brainchild of two dedicated, life-long athletes who have spent over two decades competing in sport at the highest level, studying under the best coaches on the planet, and helping countless clients achieve their goals. We specialize in personal training, athletic training and online nutrition consulting. Follow us at www.facebook.com/strongathletes or at www.twitter.com/strongathlete
14 | Jan/Feb 2013
Maria Nahri Inspiring Beauty and Strength Ontario’s Maria Nahri is more than just a pretty face.
The 28-year-old classically trained dancer, actress and model is decidedly stunning, yet she is also a committed CrossFit enthusiast and fierce figure competitor – inspiring other women to embrace the beauty and power of their physical strength. “The starting point for empowering yourself and realizing your full potential is the moment you decide to take your training to the next level,” she says.
No stranger to intensive competition, Nahri is the daughter of a former Olympian. “My father is my hero, my inspiration and my best friend,” she states. “He promoted an active lifestyle because he is a living example of how it changed his life and his attitude. More than anything, he instilled hard work and dedication, and I try to exemplify that within every opportunity I get in life.” Under her father’s tutelage, Nahri began training for competitions in track and field while still in elementary school. As a high school student at the Cardinal Carter Academy of the Arts, she majored in drama while maintaining a dedication to athletics. She competed in the 100-meter hurdles and high jump as well as played defense on her school’s soccer team. Then she discovered modeling. Her life changed when she won a $2000 modeling scholarship through a local mall contest. “I asked the head judge if I could cash in the scholarship to buy my relay team new cleats,” Nahri says. “She looked at me and said, ‘child, all you need to worry about is heels from now on.’” She continued to model through the remainder of high school and her college career at York University.
16 | Jan/Feb 2013
“Being on the runway is an amazing feeling,” Nahri says, “My inner strength comes out on that stage.” To this day, she enjoys the thrill of performing and competing—though now that involves more than modeling and traditional sports. “I thrive on competitions in general, no matter what competition it is,” she says. “The stage is my home. I have been on it since my childhood, playing different roles in the fields of acting, dancing, singing, CrossFit, Miss Universe Canada, and now fitness competitions.”
Nahri recently finished in the National Top 10 of the 2012 Miss Universe Canada competition, and she took second in the Bikini Tall category of the 2012 Ontario Physique Association competition, one in which she has always wanted to compete. Her years of CrossFit training were a definite benefit, but they were not the only factor contributing to her success. “I train and stay lean year round,” says Nahri. “For me, it’s my lifestyle, not a one-time goal. To prepare for the OPA competition, I was on a strength program that involved a lot of Olympic lifting in addition to my regular CrossFit workouts. I focused more on strength and found great results.” “In terms of nutrition, I listened to my body,” she continues. “I love food! I don’t want women to read what I eat and then go eat it. Everyone is different and different things work for different people. I did not change my nutrition while getting ready to compete in the fitness competition. I just ate whole foods and drank lots of water.” Her fitness competition experience has been amazing and inspirational, to say the least. “These ‘fitness athletes’ are the most dedicated and healthiest creatures you will ever meet,” she says. “My favorite category is the Grandmasters. These women who have kids and full time jobs are in the best shape of their lives. They eat and train harder than the average 21-year-old in today’s society. Some were once extremely overweight or extremely shy. Now they stand courageously onstage in front of hundreds of people, showcasing talent, femininity, strength, pure dedication and hard work.” “These are the kinds of women that are real life inspirations,” says Nahri, and she can now count herself among them. “I can’t wait to compete at Provincials at the Toronto pro show,” she says. “The definition of ‘compete’ is ‘to strive against others to attain a goal.’ If we have no competition in life, how do we achieve better? It keeps me learning and growing. Only in competition do you truly find your weaknesses and strengths.”
Now available for $20 at KWOShow.com, World Gyms across Canada, and all OPA events in the 2013 season. Proceeds to benefit Right to Play (with a special donation in Robert Kennedy’s memory to the Canadian College of Naturopathic Medicine).
D E T I UN S R HE ESS T O M FIT N IN 2013
t To PLAY Righ O T T H IG IT R
Featuring 16 strong and beautiful mothers from all different backgrounds who are great fitness role models for their children, and who wish to raise awareness for the children’s charity, Right to Play. Their stories are an inspiration!
18 | Jan/Feb 2013
Do you want to tone your lower abs?
Lower abdominal exercises should not be overlooked and included in your training program, especially leading up to a competition. The lower abdominals are important for spinal stability and injury prevention (especially for the lower back). There are essentially two lower abdominal muscles, the lower portion of the Rectus Abdominus and the Transverse Abdominus. The Rectus Abdominus runs vertically and is responsible for pulling the front of the pelvis up towards the belly button. The Transverse Abdominus runs horizontally under the Rectus Abdominus and is responsible for pulling the belly button inward (towards the spine). If you want to strengthen your midsection in a functional fashion, forget the crunches! Hanging leg raises will blast your abs, test your mental toughness and challenge your grip strength all at the same time. Hangin’ (is) Tough Before you are ready to attempt a hanging leg raise, you’ll need to have the strength to hang from a pull-up bar for at least 20 consecutive seconds. If you can’t do that yet, practice hanging on for as long as you can. It shouldn’t take too long to build the endurance needed to begin. Knees First Once you’ve built up some respectable hang time, you’re ready to attempt the bent-knee version of the hanging leg raise. As you begin to raise your knees, think about curling your hips forward to facilitate the movement. Keep in mind that your focus is to engage your abdominal muscles, which are attached to your pelvis, not your legs. At first, you’ll have to go very slowly to stay in control and you’ll probably only manage to do a couple of reps. This is okay; go for quality over quantity and be careful not to swing your body. If you find yourself swinging, try to stop the momentum by touching your feet to the ground in between reps if possible. Once you’ve mastered forward knee raises add some variety and do one leg at a time, and to really build an impressive six pack include leg lifts to the side to work your oblique’s.
HANGING LEG LIFTS: Muscles worked: Middle and Lower Abdominals, Oblique’s
Ab-struction Shed some light on your lower abs! 20 | Jan/Feb 2013
Instructions: • Hang fully extended from a chin-up bar with your palms facing out. Your hands should be 2-4 inches farther than shoulder-width apart. • Your knees should be slightly bent and your back straight. • Keeping your legs together, slowly raise your knees upward towards your belly button then rotate to bring your knees up to your right shoulder as far as you can. Slightly tuck your pelvis forward. Hold for a second flexing your abdominals. • Slowly lower your legs to the starting position in a controlled manner. • Alternate to the left side, then repeat the 3 movements for 10-12 reps. Don’ts: • Don’t swing or rock to create an upward momentum. Use your abdominals to do the lifting and lowering in a slow, controlled manner.
r e v o c s i D
t i F s s o r C f o The world Jessica De francesca, Rita CatOlino, and Simone Sinclaire
hyperventilating. Six minutes into what I anticipated was a simple, 20-minute workout of clean and jerks, kettle bell swings, jump ups, agility ladder and some medicine ball work and, I’m nauseous, head spinning and I can’t catch my breath. I’m spent. I get jolted out of my pity party by the sound of our trainer screaming! “Hurry up!” he urges. As a lifelong ‘gymthusiast’, I thought I was pretty fit. I’ve had some sidebars and vacancies in my fitness regime to be sure. But I had high hopes of my strong foundation, from so many years of training and good nutrition, being able to carry me through. I think my rationale was being put to the test. Are you fit enough to crossfit? This looming question sent me in search of some answers. I had already conjured up some pretty daunting thoughts about this whole CrossFit thing and I’m not even sure how?! I hadn’t tried it and from what I had heard and read, it was a short workout of high intensity. Perhaps the stress on ‘high intensity’ was the fear factor for me and I drew the conclusion that you need to already be the quintessentially fit person before even trying it! Wow! That’s a reputation! More like an urban legend – one that needed demystifying or...not. Crossfit is extreme, intense cross-training that uses functional movements and some basic gym equipment or various other objects – in a group or alone. Training is at high intensity for short periods of time; no snail’s pace here. The regimens are short and brutal, replacing ordinary weight lifting and steady aerobic training with mixed-up, amped-up, strength and conditioning programs developed to improve – strength, speed, stamina, balance, agility, power, co-ordination, endurance, accuracy and flexibility. Nothing missing there! Regular workouts don’t exist so everyday is a new challenge for you to face. The workouts are posted daily, also known as WODs (workout of the day). Belief is that in every CrossFit client there is an athlete, no matter their age, size or experience.
22 | Jan/Feb 2013
CrossFit has commanded so much attention from the mainstream media that you can’t deny it is here to stay. Glassman gave all the workouts female names, such as “Helen”, “Cindy”, and “Fran”, because they reminded him of hurricanes. This new sport of fitness is taking over like a whirlwind and is sure to leave you flat on your back. So buckle up fitness world and embrace the WOD.
Developed by Greg Glassman of Crossfit in California, the focus on functional body movements is meant to prepare you for everyday living, from the elite athlete to the sedentary office worker. Glassman developed CrossFit at several L.A. area Gold’s Gyms in the 80’s. He is a former high school gymnast with a fact-spewing speaking style and a pronounced limp as a result of an old rings injury. He would experiment with new exercises in order to provide his police and firefighter clientele a distinct edge. He found that when he spiced up their weight-lifting routines with gymnastics moves such as handstands and ring push-ups, he noticed pronounced gains in strength, flexibility and overall function and co-ordination. Then he added all-body fitness exercises like deep squat thrusts and medicine ball throws, and finally ---thinking that running was the most natural aerobic exercise --- added intervals. Their fitness levels ramped up even more. CrossFit with its principles of functionality, intensity and variety was born! These workouts are all about building muscle strength while staying at a cardio level to get it done as fast as you can. So instead of spending 45-60 minutes on cardio machines each day, you do a weight training/cardio mix a few times a week for 20 minutes and Voila! The workouts leave you reeling – and quickly give you measurable increases in both aerobic capacity and strength. CrossFit takes basic, functional-fitness exercises ---squats, push-ups, pull-ups, dips, dead-lifts, medicine ball throws and more ---emphasizes full range of motion (debatable) and adds short bursts of cardio. Whip that up for a smooth blend of metabolic mayhem “please”!
Interview with Meaghan
feature Tell us a little bit about yourself?
My name is Meaghan Terzis, I live in London, Ontario, Canada. I am a wife, a mother of two beautiful children, and have a huge passion for fitness and health. I am a National level Bikini Competitor and published fitness model.
Tell us a about your competitive history?
I first started competing 6 months after the birth of my first child. My first OPA show was Stratford 2010 where I won bikini tall and took the overall. That year I competed at the CBBF Nationals placing 5th. In November 2011 after the birth of my second child I competed at the London Championship Provincial Qualifier, winning first in my division which then took me to Provincials where I took first in my Bikini Medium Tall class. Again I had qualified for another Nationals, which I competed at this past August in Vancouver, bringing one of my best physiques to stage.
What made you decide to start competing in the OPA? After competing with a few other organizations I decided that the OPA was the organization for me to compete in, and I have never looked back.
What would you consider to be your greatest accomplishment?
I think that my biggest accomplishment is that I am a fulltime mother and able to run a busy household and still maintain my body and be able to compete.
What do you eat to get into such great shape?
I eat 5-6 meals a day. • Meal 1: Oatmeal, egg white omelette, 1/2 cup of berries and a green tea • Meal 2: Post workout, Protein shake with an apple • Meal 3: Lunch, Salad with grilled chicken or another lean cut of meat. Meal 4: Low fat greek yogurt with a hand full of almonds • Meal 5: Dinner, Protein (any lean cut of meat) a carb (sweet potatoes or brown rice) and a salad and or stemmed veggies – When competing or prepping for a shoot I will add in a 6th meal • Meal 6: 1/2 hour before bed. Egg white omelette with a hand full of almonds
What are your competitive plans for the future?
I am planning on competing at the Arnold Amateur in Columbus Ohio in February 2013.
Can you share any words of wisdom for anyone looking to compete or get into the industry? If you believe in yourself you can accomplish anything. Know your image you wish to portray and stay true to yourself.
BUILDING A STRONG COMMUNITY THROUGH EXCELLENT TRAINING, UNIFIED IN THE PURSUIT OF REAL FITNESS.
What is your weekly workout routine like?
I train 6 days a week. Mostly weight training, with a few cardio days. Occasionally on those days I will do a step class, or a FLXyoga class. Monday - legs. Tuesday - shoulders, bi’s & tri’s. Wednesday - cardio & abs. Thursday - gluts and hamstrings. Friday - chest & back. Saturday - cardio & abs. Sunday - rest.
Can you share your secret on how you juggle being a mom and maintaining a national level physique?
Being a full time mom can definitely have it’s challenges. Between diapers, feedings and driving to and from preschool life is crazy. For me it all comes down to having schedules in place and being able to balance being a mom, a wife and fitness competitor. Organization is key, prepping meals in advance, making lunches and packing my gym bag the night before, waking up earlier to eat before the kids get up. All these little things help me get through my day without getting stressed and frazzled.
What is your favourite body part to train and why?
My favourite body part to train is my glutes. There’s nothing better then feeling the burn after a great glute workout. My favorite glute move is donkey kick backs.
24 | Jan/Feb 2013
3505 Laird Road - Unit 3 Mississauga, Ontario (905) 608-XFIT  firstname.lastname@example.org www.elementcrossfit.com
Supplements to add to your arsenal
So you’re no stranger to training, proper nutrition and supplementation. Here are a few supplements that will help you get ripped for your next competition.
FOR: muscle performance, muscle building, energy BENEFITS: Strength Gains, Endurance SUMMARY: Most researched sports supplement: no clinically significant side effects (due to a limit on absorption), and healthy as well as potent. Creatine is a storage form of energy (known as ATP) released quicker than glucose, and greatly helps cell function under high intensity conditions.
FOR: muscle repair, recovery, nutrient absorption BENEFITS: Less soreness, speeds up recovery SUMMARY: A conditionally essential amino acid, only appears to benefit the body as supplementation when otherwise deficient (vegans, vegetarians with low dairy intake) or during prolonged endurance exercise. Anecdotally reported to reduce sugar cravings.
TOP PICKS AMRAP
AMRAP is a BCAA endurance formula that has been specifically formulated to help CrossFit athletes take on those heavier longer WODs, as well as those grueling amrap’s or two-a-days. This product can also double as a refreshing way to add key branch chain amino acids to your daily nutrition. A unique formula that will help metabolize fatty acids for a sustained natural energy production. www.beyondyourselfnutrition.com
26 | Jan/Feb 2013
FOR: anti-inflammatory , metabolic health BENEFITS: Less Pain and Inflammation, Cardiovascular Health SUMMARY: Fish Oil is a blend of two fatty acids, EPA and DHA, that are known as Omega-3.They appear to be able to reduce some symptoms of metabolic syndrome, and are potent reducers of triglycerides; soreness and may also aide to reduce joint pain.
Mike Davies Fitness Factory
BootCamp Ontario, Canada April 26-28th, 2013 BOOTCAMP TRAINING PACKAGE INCLUDES: • 4 Training Sessions • Posing Seminar • Bootcamp • Cardiovascular Training • Open Q & A $275.00 per person-$150.00 deposit due by April 4th, 2013
World Gym Mississauga 3355 The Collegeway Mississauga, Ontario
Melissa Shadd 519-497-0623 email@example.com
Cygen Multipack Cygen Laboratories Multipack is a complete source of essential vitamins and minerals designed to enhance both your performance and your overall daily health. The unique blend of ingredients will not only assist by increasing the absorption of essential nutrients from foods and other nutritional supplements, but will also increase energy levels and immune function. www.cygenlabs.com
Hotel Accomodations Holiday Inn 2125 North Sheridan Way, Mississauga, ON L5K 1A3 (905) 855-2000
The The Fitness Fitness Factory Factory
“Follow the Leaders Who Know The Way” For more information contact Mike Davies at firstname.lastname@example.org.
AVOCADO WILD BLUEBERRY SMOOTHIE A few pink pepper berries, pounded A bit of chopped mint (as desired) 1. Cut avocado into halves and remove pit. Spoon avocado meat from the skin and puree in blender with yoghurt, lime zest and juice and 2 tablespoons of brown sugar. Pour into glasses. 2. Puree almond paste, remaining sugar, and yoghurt, add frozen wild blueberries and blend until smooth. Carefully add to the avocado smoothie mixture so the layers are distinct. Garnish with pink pepper berries and mint as desired. Serve with a swizzle stick time: approx. 15 minutes 1 cup wild bluberries, frozen 1 ripe avacado 5oz low-fat, plain yoghurt 2oz 1% milk
Here’s a simple recipe:
nutrients per serving
Ingredients: 1. Salt 2. Pepper 3. Red Wine 4. Olive Oil 5. fresh crushed garlic
Calories 300 Fat 14g Cholesterol 5 mg Sodium 85 mg Carbohydrate 38 g Protein 8 g Fiber 7 g
Place meat in flat baking dish. Rub garlic all over the meat. In a bowl combine remaining ingredients and pour over meat. Let it marinade for an hour. Heat oven to 350....heat skillet and sear meat on both sides until brown. Place back in baking dish and cook in oven for 10 to 15 minutes. Remove and cover with bowl or pan cover for 15 minutes. Cut thin slices across the grain. Meat should be pink on the inside and juicy!
CUSTOMIZE your blend This smoothie packs a serious nutritional punch as is, turn it into a protein power house and add two scoops of your favorite brand.
Serve alongside saut’ed Portobello Mushrooms (garlic, herbs and mushrooms - there’s 5 grams of protein in a cup of Portobello ‘shrooms) and enjoy a high protein and low fat meal!
Flank Steak 28 | Jan/Feb 2013
Some of the best foods are the simplest! The flank steak or London Broil, is definitely one in that category. It boasts 23 grams of protein, 15 percent of daily iron intake and has very little fat! What’s more amazing is how easy it is to prepare. Perfect for the avid athlete and people on the go! Cooked flank steak can be used for stir fry, salads, Asian noodle dishes, fajitas or all on its own with vegetables or a salad.
The secret to success:
Marinade the meat for at least an hour but not more than two ( its a little tough, so marinating softens the fibers). Make sure to flip the meat so that both sides soak up the marinade. Allow the cooked meat to “rest” or sit covered for 15 minutes before cutting Slice meat against the grain ( slice thin strips)
GNC FOUAD ABIAD OPEN OCTOBER 6, 2012
GNC KW OKTOBERFEST CLASSIC OCTOBER 13, 2012
GNC WINSTON INVITATIONAL OCTOBER 20, 2012
25th Annual Festival City Championships April 13, 2013 Festival City Championships started in April 1989 and has been held every year since promoted by Jamor Enterprises, Norm Jacobs and Jim Morris and sanctioned by OPA. The name Jamor comes from the combination of the names Ja from Jacobs and mor from Morris. The Festival City Championships has consistently grown over the years. It seems to be a popular place for many athletes to choose to enter their first competition. Jamor Enterprises has always had a guest poser for the Stratford competition and this year is no different. Guest poser for April 13, 2013 will be Hidetada Yamagishi IFBB Pro. We will hold over 30 classes of competition in Bodybuilding, Fitness, Figure, Bikini and Physique in various height and age categories including Junior Fitness. Register online at www.jamor.ca. Tickets are all sold at the door day of the competition. Anyone is welcome to sponsor a set of 3 trophies that they present on stage and they will also get 2 all Day Passes to the event. Booths Banner on Stage and program ads are also available. For sponsorship information contact Paul Adair at email@example.com. Stratford will be a great place to get yourself qualified for the Ontario Championships at the Toronto Pro Supershow or to just attend to get your fill of inspiration to motivate you in your own fitness goals.
30 | Jan/Feb 2013
GNC OTTAWA CHAMPIONSHIPS
ONTARIO PHYSIQUE ASSOCIATION SANCTIONED PROVINCIAL QUALIFIER
NOVEMBER 3, 2012
GNC LONDON ONTARIO CHAMPIONSHIPS NOVEMBER 24, 2012
DA YAMAGISHI Cour Poser IFBB PRO HIDETA
tesy of Jamor Enterpris
3 1 0 2 , 3 1 L I R P A SATURDAY, PRE-JUDGING 11:00AM $25 AT THE DOOR
FINALS 6:30PM $50 ALL DAY VIP $60
JAMOR ENTERPRISES PROMOTIONS | JIM MORRIS: (519) 535-1926 EMAIL: JAMORENT@GMAIL.COM | INFO & ONLINE REGISTRATION AT JAMOR.CA 32 | Jan/Feb 2013
Gear + Fashion Reebok CrossFit Lighweight Compression Top $59.00
Sweat in Style Corset Top $59.99 Belted Tie Dye Capris $89.99 Belted legging with pocket detailing in the back and side legs. Extremely multi functional made with a soft, supple fabric that dries quickly for added comfort. Corset style racer back top with double stitch hem and built in shelf bra for support and comfort. www.sweatinstyleactivewear.com
For all your Tabata timing needs. It buzzes, beeps and nags just like a real CrossFit coach. The Gymboss interval timer will give your workout the discipline and structure necessary to take your workout to the next level. This easy to use timer will allow you to control intensity and allow you to focus on the workout to get the best results possible! www.gymboss.com
Sweat in Style Activewear Mesh Jacket $99.99
Heat reflective technology allows you to work out in darker colors decreasing the attraction of sunlight (the way light color fabric performs). UV protection. Flat-lock stitching. Strategically placed mesh in heat zones. PlayDry and anti-microbial.
Vibram FiveFingers Men’s Bikila $89.99
A breakthrough in running shoe design, BikilaR is the first model designed specifically to promote a more natural, healthier and more efficient forefoot strike. While many have been running in their Vibram FiveFingersR for years, the BikilaR is the first model created exclusively for a more natural running experience sportinglife.ca
The second picture is our bestselling mesh jacket with front zipper and side arm pocket. Great to wear over any bra or tank top. Versatile and fun! www.sweatinstyleactivewear.com
CORE FX Wall Ball $69.99-109.99
Designed using industry-leading shape retention so that it can stand up to the most intense training session, the CORE FX Wall Ball can be used for ordinary med ball drills, strength and conditioning drills, slam drills and more! The design Each Wall Ball measures 14” in diameter and has been designed with ultra-strong, reinforced panels and a unique grip texture to make sure the wall balls won’t slip when athletes get sweaty. www.360conditioning.com
The Gym Bra $68.00 CAN
Launching for Spring/Summer 2013, the Gym bra offers a more feminine look while containing unique performance features. The seam-free inner lining eliminates chaffing, padded non-slip straps ensure a great fit, and the unique headphone wire holder guarantees you won’t lose a beat while focussed on achieving your fitness goals. The sports bra will be available at The Bay. www.thebay.com
34 | Jan/Feb 2013
ToeSox Full Toe Grip $15.00 Toesox 5 toe grip warm your muscles, steady your stance and protect your feet while still providing the barefoot feeling. Patented non slip sole for gentle grip. www.sweatinstyleactivewear.com
Reebok CrossFit Nano 2.0 Men’s $119.99
Developed in partnership with CrossFit athletes, this pure performance shoe is the pinnacle in CrossFit training for men. Tested and worn by elite CrossFit athletes, the Reebok CrossFit Nano 2.0 is flexible, breathable and durable, making it ideal for CrossFit workouts. Breathable mesh upper for outstanding ventilation. Lattice frame upper reduces weight while adding flexibility. Special inner lining is designed to minimize abrasion and keep your feet cool. DuraGrip toe cap adds the durability you need for daily workouts. This evolution of the CrossFit Nano also has a lower to the ground feel, along with a wider toe box. www.reebok.com
36 | Jan/Feb 2013
n November 24th, I competed in my first Bodybuilding Competition in London Ontario, as part of the OPA. Little did I think I would be in this position, as a diagnosed Type 2 Diabetic since 1998. It was the spring of 1998 when I first arrived in Ottawa, and I knew that I wasn’t feeling the way a 32 year old healthy male should feel. I had all the classic symptoms of a Diabetic, and with a Genetic Predisposition for this chronic disease it was only a matter of time until it was officially diagnosed. This is exactly what happened, TYPE 2 DIABETIC. As most people react, there is surprise, denial, ..., acceptance. I think for me, it was much easier to get to the acceptance phase, as my father, paternal grandparents, aunts and uncles struggled with this disease. Throughout the next few years, I worked to stabilize my condition through the use of medications, exercise, and proper nutrition. I remained stable, with acceptable blood sugar levels for the longest time, and I thought I was in a great position. Every so often I would ask my medical doctor if there was ever going to be a day where I no longer needed medications to control my sugar, blood pressure, and cholesterol. After all, when you get diabetes it isn’t only sugar you need to regulate but also blood pressure and cholesterol. To my dismay his answer was always, once you start these medications, it is highly unlikely you will ever stop using them. In August of 2010, I was an active member of a local
38 | Jan/Feb 2013
Ottawa gym, when I decided I was tired of the same old routine I developed, and I needed to be challenged. The challenge I had set for myself was to hire a personal trainer for one year, and mix up my routine to not only include the exercises I was comfortable with, but push me way outside my comfort zone. This is exactly what occurred, I was squatting for the first time in my life, my bench press became respectable, and I was able to deadlight, safely. Now this is where it gets interesting. A member of the gym had decided to compete in a local Ottawa Bodybuilding show. Over the next several months I watched him train, practice pose, and transform his physique as he became stage ready. The transformation was amazing, especially since it was his first show. The weekend for his show came, and went, and the following Monday, I found out, HE WON his class. For some crazy reason, I thought, he can do it, so can I. I had set a new challenge for myself and I had no idea how to accomplish it. With the support a trainer, friends and family, I am very proud to say, I did do it, and November 24th in London Ontario I took the stage, and I learned several things. First, push yourself way outside your comfort zone, it will make you better, stronger, and happier. Second, I am now looking forward to my second, third, ...., etc shows and can’t wait to do it again. Finally, Type Diabetes doesn’t mean a life time of medications. Over the past 10 months, I have been free from all medications related to Diabetes’s, High Blood Pressure, and Cholesterol, and I am completely controlled as a result of a 38 lb weight loose, proper nutrition, and an active life style. As you can see from the “before and after” photos the transformation is amazing, one of which I never thought I would be able to show, discuss, or continue with, but I can, am and will continue to do so.
40 | Jan/Feb 2013
Published on Jan 14, 2013
Published on Jan 14, 2013
Ontario Physique News: bodybuilding, fitness , lifestyle….providing a platform that will support and promote our athletes while inspiring ou...