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INSIDE ISSUE 003 ARTICLES BTS of the cover shoot


Glycemic Index






Barbados Bikini Fitness and Men’s Physique Cup

56 67


PROFILES Domini Alleyne


Caroly Erasmus


Hoskin Worrell


Paula Jane


Jeffrey Gay


Tamara RibeiroBailey


Nadia Bretney


Eve Bentham














Editor’s Note In this age of high speed internet, super computers capable of millions of complex computations in seconds and even the microwave, results are expected immediately. Bodybuilding and fitness go against the grain. The goals set in bodybuilding and fitness are only attained by relentless focus, persistence and continuous self-exploration and reinvention. Results are only seen with the application of acquired knowledge over time. We have moved into a new season applying these principles of focus, persistence and selfexploration and with new energy and a wider vision for the magazine. The move is on to expand our reach beyond the shores of Barbados and to showcase regional talent. After all, we are already united by the international language that is fitness. To this end, this issue of RETRO-FIT Magazine features two celebrated Bermudian athletes in the persons of IFBB Pro Caroly Erasmus and Monroe Darrell Jr., alongside Bikini Fitness competitors, Domini Alleyne and Nadia Bretney, and four-time Darcy Beckles champion, Hoskin Worrell. Added to this, we have cross-federation competitors, Jeffrey Gay, who is fresh from his victory at the School Boy Championships, and WNBF Pro, Paula Jane. Fitness is, of course, not limited to competition. Many are the methods of developing and maintaining an impressive and healthy physique. So, in this issue we are going to get you moving with Wuk Up aerobics from the “Wukup Man” himself, Evy Bentham. I hope that you will enjoy our third instalment of RETRO-FIT and we thank you for your continued support. Richard Boyce Editor-in-Chief



Richard Boyce


Asha Chase Jeffrey Gay Ramona Morgan Gareth Norris


Richard Boyce Asha Chase Ramona Morgan


Photographflair Tramaine Worrell Perspective Image




Behind The Scenes Cover photo shoot

We met up with Paula Jane and Jeffrey Gay bright and earl the Mr School Boy (Barbados) competition, which was hel 2012. The shoot took place at Sunset Crest, St. James, Barb who don’t know where that is, it is jus below de police statio de road from de mall.

They had both returned from competing at the World Natu Championships and may have been suffering from a bit of

They were both quite tired and we think Jeff had not slept of winning his first show. Shanelle of Iheart Makeup was o as the makeup was on and the cameras came out they perked up.RF

ly the Saturday after ld back in November bados and, for those on pun de nex side a

ural Bodybuilding jet lag.

due to the excitement on hand and as soon


BABBF Bikini Cup Champion 2013

Domini Alleyne



omini Alleyne is the newly-crowned champion of the inaugural Barbados Bikini Fitness Cup. Her physique has been forged like a diamond under pressure and unearthed from dark places in her past...

RF: How long have you been training? DA: I have only been training for 1 year but in the past 3 months the intensity has gone up significantly. What drove you to compete and how did it feel stepping onto the stage for the first time? The seed to compete was sown when I went with some friends to see a bodybuilding show and was approached by one of the organisers about competing. At the time I was emerging from a dark period in my life, recovering from being in an abusive relationship, compounded by a very restrictive church life. As you could imagine, competing was the last thing on my mind. That seed has grown though and while I am not sure how I got from there to here, as they say in the movies: the rest is history. Maybe it was because I always used to hear that I would never amount to anything good, so I have a HUGE point to prove. I have tapped into that negativity and use it to drive myself forward. I know I will be someone great. My name is DOMINI. Don’t you forget it! (laughing). What keeps you competing? Knowing I’m seeing different results every time I look in the mirror; also the fact that I inspire people to take a closer look at themselves and I inspire them to make changes to the way they look.



What do you want to achieve fitnesswise and competition-wise? Every woman will say: a great body with a wrinkle-less, killer ass (while grinning). Competition-wise, I just want to see how far I can get. If I get a Pro Card that would be nice, if I don’t, I’d still know in my heart that I had achieved what I set out to do: help influence a generation to get …. FIT, TIGHT & EATING HEALTHY.


When you’re not in the gym training, what do you like to do? Spending time with my partner watching tv, sleeping, cooking, helping people to get fit and working. Yes, I said working, I like what I do. Do you do other things to keep fit besides train in the gym? I go running and I skip at home.

What does a typical day look like for you? How do you get your training and all your meals in? 2:30AM - breakfast 4:00AM - head off to start work from 4:30am to 1:15pm 1:15PM - train 45 minutes 2:00 PM - head home to prepare to cook 3:00 PM - head to bed for a 3 hour nap 6:00PM – cook for the next day 8:00PM – head back to bed to start again.



How do you split up your training sessions? Typically I break the week down: MONDAYS - Legs TUESDAYS - Arms, Shoulders, Chest and Abs WEDNESDAYS – Legs THURSDAYS – Back SATURDAYS -Legs Sometimes l change the days around. I do about 4 sets for most movements, reps 15, 12, 10, 8; heavier weights, fewer reps. What is your calorie intake like in the off season? Honestly, I don’t really check. I just watch what I eat but when I’m prepping for a competition I count everything. Where do you see yourself in 5 years? A mother of a little fitness baby (LOL), a personal trainer and maybe an IFBB PRO. What show do you plan to compete in for the 2013 season? I have already won the first show of the season here, Barbados Bikini Fitness Cup, and I now plan to compete at Nationals in August and then Darcy Beckles in October. There have been some critics of the Bikini Fitness class, who say it is too sexy. What are your thoughts? Too sexy??? Come on…! Bikinis on the whole are sexy. I say if you have a problem with the shows don’t go to them.


What do you think about the changes to the posing routines and swimsuit regulations as outlined by IFBB? Once it improves the sport and allows the judges to do their jobs more accurately then it’s fine with me. With the introduction of Men’s Physique and the Bikini Fitness class do you think that bodybuilding is becoming more watered down? No I don’t think so…. I believe the Barbados Building and Fitness Federation is just trying to split the shows up. Bodybuilding will never be watered down because it has its own crowd. What changes are you planning to bring to the stage for the 2013 season / next competition? Overall improvements, maybe conditioning, muscle separation etc...? Sexy for sure; close to perfect glutes and a little more muscle. What is your current take on the sport? And what changes would you like to see, if any? I would like for people who don’t know what’s going on to stop making accusations and get to know the sport. I would like them to know what athletes have to go through to get to where they want to be. What I would change… hmmm, I would like to see a lot of changes but I wouldn’t comment on that. What is your favourite and least favourite body part to train? Believe it or not I don’t have any, I enjoy training them all. Do you always have a training partner and, if so, what qualities must they possess to be part of your training routine? I don’t get to train with a partner often. Sometimes I train with my partner, Ramon, or a friend that’s here from Japan. It’s always cool training with her because she’s serious. I dislike training with people who are not as serious as I am

I have asked this a few times now and have had the same answer but what is the hardest part of contest prep, dieting or training? They can be equally difficult at different stages of my prep. The worse however, would be the last 2 weeks of my diet. What is your favourite cheat meal? Meal... [you mean] meals! Chocolate, ice cream & popcorn What are you hoping to accomplish for the 2013 season? Doing very well at National this year and going to CAC in the Dominican Republic. Who are the bodybuilders / fitness competitors you look up to internationally and locally? IFFB Pro Vickie Borman (Barbados), Ramon Kamar Broomes (Barbados) and IFBB Pro Nathalia Melo.


PROFILE What are the main stages of your contest prep? Each stage has a particular purpose: PHASE ONE as I like to call it will be a monitoring of carbohydrates, proteins and fats to acquire as much lean body mass as possible, not looking for so much fat gain, just above maintenance. PHASE TWO the training is stepped up a notch as my calories, particularly my carbohydrates, drop below maintenance. PHASE THREE the calories are manipulated again and my carbohydrates are increased slightly. At this stage the training frequency drops, but on the days that I do train, the sessions are quite intense. As I transition into the final two stages, weight training ceases completely but I still do cardio. Nutrition-wise, salt and food manipulation are paramount in these last stages as I seek to acquire the ideal look come contest day. The cessation of weight training give my body and my muscles adequate time to heal and also I find it help with my skin and conditioning.


Having great glutes is a wow factor for a Bikini competitor’s look. How do you go about training yours? Can’t tell out my secrets now [insert evil grin here]… for now I’ll say lots of squats. What’s in your lunch box? At the moment, beef and sweet potatoes, chicken and brown rice and fish and yam. If you had to give a piece of advice or motivation to that girl / woman out there who is thinking about competing or just getting herself into shape, what would it be? Stop talking about it and just do it… you will get help along the way. Do you have any shout-outs to fans, friends or loyal supporters? Mr Stanley and Mrs Harriet Macdonald (Simply Distinctive Dry Cleaners & Laundry), Ms Rosie Hunte and her band, Mr Marv Gamble, Ms Vanessa Nurse (Black Up) Mr Ramon Kamar Broomes (Trainer and partner), Ms Portia Doyle (Chakra Spa), Tracey Rochester (Exclusively Hair), Trevor Sealy, Dr. Andrew Forde, Ms Shirley Garnes, Mr & Mrs Baker (Parents) Mr & Mrs Wiggins (Flawless Concepts Gym), Lisa Dash, Cindy Moses, Erin Griffith, Sarah Culpepper, Twacy Chan, Richard Boyce and many others… Thank you for all the support and sponsorship. RF




RF: How long have you been training? CE: I have been training seriously for 5 years now. Who or what drove you to compete in your first show? I needed a new challenge in my life and decided to get ready for my first Fitness competition in April 2009. I went on to win Bermuda NOC (Night of Champions) in August 2009. What do you enjoy most about competing in the Fitness class and what’s your main motivation for competing? I love the challenge of getting a Fitness routine together: choosing the theme, the music, the costume & then putting the choreography together. For me Fitness is the one category where you can let people see your personality and ‘let go’ a little on stage. Are you a very active person outside the gym? My life is in the gym! Yes, I agree, there should be balance between your competition life & your social life, but when I’m focused on getting ready for a show, you’ll have to come to the gym to see me.




How do you split your training sessions between weight training and floor work? I try to combine some of my floor work (strength moves, high kicks etc.) while I do my weight training. This way I improve my fitness level & endurance to perform my fitness routine. I do go for gymnastic training twice a week, to work on new moves specifically for my routine.


What is the first Pro show you plan to enter? I am planning to get my feet wet on the Pro stage as a figure competitor. The first show I am planning to compete in is the Houston Pro Figure in October 2013. What is your competition mindset? How do you maintain your focus in the weeks leading up to a big event? My competition mindset is: “Impossible? Nah! I’mPossible!” Once I get ready for a show, there is no way that I will not be ready. I’m very hard on myself and always want to improve from my previous show. Once I achieve that, I’m happy and can let the judges do their thing. What is it about your physique and stage presence that places you ahead of the pack? I’d say my overall symmetry & my presentation on stage.




Pro Caroly Erasmus

AGE: 32 HEIGHT: 5’3” OFF SEASON WEIGHT:125lbs COMPETITION WEIGHT: 118lbs COMPETITION HISTORY: 2009 – Bermuda Night of Champions – Overall Fitness Winner 2009 – Central American & Caribbean Championships (CAC’s) Grenada – Fitness 3rd place 2010 – Bermuda Night of Champions – Overall Fitness Winner 2010 – CAC’s Aruba – Fitness 3rd place 2011 – Bermuda Night of Champions – Overall Fitness Winner 2012 – Bermuda Night of Champions – Overall Fitness Winner 2012 – CAC’s Puerto Rico – Overall Fitness Winner (Pro Card Earned)


How strict are you with your diet and what’s a typical diet like for a Fitness competitor? I’m very strict with my diet. Every physique is different so you have to make adjustments to your diet according to that. For me, it’s protein all the way with one or two carb meals a day, depending on my activity level for that specific day.

cise everyday! Hardest part of contest prep, dieting or training? Hardest part for me of competition prep is to get enough rest. Training and dieting are not a problem for me, but to get sufficient rest for the amount of work I put in is a struggle.

In your opinion, what is the biggest misconception persons have about your sport? The biggest misconception that people have about our sport is that you can maintain your stage physique ALL year round. When people criticise an athlete for gaining a few pounds after a competition, it hurts me. We put our bodies through extremes and we work hard to look a certain way on stage. Unfortunately that physique cannot be maintained. Even some athletes struggle with that concept and go through “Post Competition Blues”. Name one exercise that you hate doing and one exercise that you could do every day. I’m really not in love with leg extensions, but I can do any back or shoulder exer


PROFILE What is your favourite cheat meal? Cheese and peanut butter! [big smile] What is your next big goal and how are you working towards it? As a long term goal, I am looking to compete in the Ms. Olympia. Competing in other Pro shows and getting feedback from the judges will give me a good idea of what I need to improve on so as to meet my long term goal and dream. My coach and I will work together on my weaknesses to achieve this. Who are the bodybuilders / Fitness competitors you look up to internationally and locally? Carmichael Bryan is not only my coach, but he is also someone that I look up to as a bodybuilder. He has overcome many struggles in his bodybuilding career, but never gave up on himself or his God-given talent. Today he is one of, if not, the best trainers and coaches around! Adela Garcia, all-time Fitness Olympia Champion; two-time Ms. Fitness Olympia, Jen Hendershott; and Tanji Johnson, 6-time IFBB Fitness Champion keep me motivated with their energy and love for the sport while IFBB Figure Pro, Nicole Wilkens, and IFBB Figure Pro, Erin Stern, have some of the top physiques in this sport! All these athletes work damn hard to be where they are today and that, to me, is such an inspiration! What’s in your lunch box? [laughing] Chicken, asparagus & almonds.


Do you have any shout-outs to fans, friends or loyal supporters? Big shout out to Carmichael Bryan, who never left my side through my journey towards my Pro Card; the Bermuda Bodybuilding Federation for their support throughout my amateur competition career: to all my Facebook ‘Super C Fitness’ fans & friends: I love you all and you are all greatly appreciated. Also, thank you to Retro-Fit, for your support and for an opportunity to feature in your magazine! RF

Glycemic index ne hea ears rs the he ter erm m ‘Glyce cemi m c In Inde dex’ x’ freq fr equent ntly ly falli ling ng out of pe peop ple’s ’s mout mo uths hs and we ha have ve alw lway ays s wo wonn dere ed wh what at the terrm re real a ly y mea eans ns. So what is th he Gl Glyc ycem emic ic Ind ndex ex and how can it be e us used ed in ou ourr da dayy-to to-d -day ay nut utri riti tion on too ooll box? ? WHAT T IS TH THE E GL GLYC YCEM EMIC IC IND NDEX EX (GI G )? This can be de defi fine ed as a num umerric ical al sca cale le applied ap d to food to pro rov vide de a mea asure e off how quickl kly y bl b oo od su uga garr le eve vels ls (i..e. e lev evel es of glucose s in the bl bloo ood) d) ris ise e af afte terr ea eati ting ng that speci cific type of fo f od1. Th The e sc scor o e on the glycemic index ex (GI GI) es esti tima mate tes s ho how w much one gram mu m off ava vail ilab able e carbo ohy h dr drat ate in a foo o d ra ais ises es blo ood glu luco c se in a pe pers rson on foll llow owin ing g th the e co con nsum umpt ptio ion n of the he foo ood d. Pure Pu re glu uco cose se has a vallue of 10 100, 0, the h re refore fo re eat a ing g fo food od witth a low w GI willl ca caus use e a mo mode dera rate te ris ise e in blo ood glu luco ose whi hile le food fo od wit ith h hi h gh GI willl inc ncre reas ase e th the e bl bloo ood d gluc gl ucos ose e ab abov ove e th the e op opti timu mum m le leve vel. Tha see That eems ms str trai aigh ghtf tfor orwa ward rd eno noug ugh, h, r gh ri ght? t? Wro rong ng.. It is to too o go good od to be tru rue. e. The Th e GI of fo food od is no nott a ve very ry acc ccur urat ate e meas me asur ure e of the eff ffec ectt of foo ood d on the blo lood od gluc gl ucos ose e an and d he here re are som ome e of the rea easo sons ns why: wh y: • The Th e ki kind nd of fo food od,, an and d th the e ri ripe pene ness ss w lll var wi ary y th the e GI val alue ue sub ubst stan anti tial a ly ly.. Ev Even en the th e le leng ngth th of ti time me itt wa was s st stor o ed ed, ho how w it wa as co cook oked e , wh wher ere e itt was gro own (po pota ta-toes to es fro om Au A st stra rali lia, a, for exa xam mple e, ha have ve a mu much h hig ighe herr GI tha han n po pota tato toes fro om the th e Un United e Sta tate tes) s),, an and d ho how w it was a pro roce ess ssed3.

fact fa ctors s3. • The Th e GI G of a fo food od may var ary y wh when en eate ea ten n al a on one e an and d wh when en it is eat aten en wit ith h othe ot herr fo food ods s as par artt of a com o pl p ete me meal a 3. • The Th e GI value ue is based d on a por ortion ti on tha hatt co cont ntains ns 50 0 grams off car a bo bohy hy-drat dr ate, e, whi hich ch is s ra rare rely ly the he amo mountt ty typi pica all lly eate ten. n. • Mostt GI va valu lues es refl efle ect the blo lood od glucose resp gl spon onse e to fo food od for onl nly y 2 ho hour urs, s, wherea wh eas gl glu ucos ose e le leve vels s after eatin ng some me f od fo ods s re rema main n ele eva vate ted d fo forr up to 4 ho hour urs s or lon onge gerr in peo eopl ple wi with th dia iabe bete tes s3. Afterr fu Afte furtthe herr in inve vest stig gat atio ion n ev even en the determ te rminat atio ion n of hig igh h an and d lo ow ra rati ting ngs s in the GI sca ale can be co c mp mpliica cate ted. d. Eve very ry sca cale le must mu st hav ave e a base seli line ne val alue ue as a standa dard rd.. In n the sca cale le off GI GI, gl gluc ucos ose e is the bas asel elin ine e with wi th a value ue of 10 100. 0. Or is s it? Som ome e sc scal ales es use us e wh whit ite e br brea ead d as a bas ase e li line ne and give that th at a val alue ue of 10 100. 0. Compli Comp lica catting ng the mattte terr a litttle l more, e, some so me foo oods ds wit ith h a lo low w GI are hig igh h in fat such su ch as s ca cand ndy y ba bars rs and piz izza za. The e ad additi di t on off hi high gh-f -fat a or hi high gh–f –fru ruct ctose ingred gr edie ient nts s to food d ca can n re redu duce ce the GI of o the th e fini nial al pro rodu duct ct ent nter erin ing g th the e cons nsum umer er mark ma rket et. Th This is can n res esul ultt in jun unk k fo food od beg egiin la abe bele led d as hea ealtthy3.

• F om perso Fr on to o per erso son n an and d ev e en day to day da a in a sing ngle e ind ndiivid idua ual th he GI of a fo food var a ies,, depen endi d ng g on bl bloo ood d gl gluc ucos ose e le eve vels s, in nsu sulin resi sist stan ance e, an and d ot othe herr


SO HOW DO WE USE THE GLYCEMIC INDEX? The glycemic index is used to calculate the glycemic load (GL) of your daily meals. So, now you’re wondering: what is the glycemic load? As mentioned before, carbohydrates in food have the effect of raising the blood glucose level. How high this goes is dependent upon the quality and quantity of the carbohydrates. Overall, an awareness of foods’ general ‘GI’ can help you control your blood sugar levels, and by doing this, you may reduce your risk of developing several conditions including heart disease, insulin resistance and type-2 diabetes, and certain cancers, all while helping to control your cholesterol levels3. RF


The formula for calculating the GL of your food: GL = (GI x the amount of carbohydrate) divided by 1004. Let’s take a single apple as an example. It has a GI of 40 and it contains 15 grams of carbohydrate.

GL = 40 x 15/100 = 6 g4 What about a small baked potato? Its GI is 80 and it contains 15 g of carbohydrate. GL = 80 x 15/100 = 12 g4

Low GI 55 or less

Medium GI 56–69

High GI 70 and above

Beans (white, black, pink, kidney, lentil, soy, almond, peanut, walnut, chickpea); small seeds (sunflower, flax, pumpkin, poppy, sesame); most whole intact grains (durum/spelt/kamut wheat, millet, oat, rye, rice, barley); most vegetables, most sweet fruits (peaches, strawberries, mangos); tagatose; fructose

Not intact whole wheat or enriched wheat, pita bread, basmati rice, unpeeled boiled potato, grape juice, raisins, prunes, pumpernickel bread, regular ice cream, sucrose, banana

White bread (only wheat endosperm), most white rice (only rice endosperm), corn flakes, extruded breakfast cereals, glucose, maltose, maltodextrins, potato, pretzels, parsnip2

References 1. , What is the Glycemic Index

2. , Wikipedia, clycemic index

3. CDE

The Glycemic Index debate: Does the type of carbohydrate really matter? by Janine Freeman, RD,

4. , The University of Sydney, GI Facts

5. , Effects of High Blood Sugar







1. How is Hoskin Worrell....? RF: Who is Hoskin Worrell?...? HW: I am Hoskin Worrell, age 47, height 5ft 4 and a half inches. My off season weight is 215 pounds and I compete at 165. My competition history is quite long. I have held the titles of: Mr Barbados Mr Bridgetown Mr St Michael 10-time CAC welter weight champion Top ten at Mr Universe in Moscow, Russia 4-time Darcy Beckles Classic overall winner I started competing from the age of 17. Before bodybuilding I never played a lot of sports. It was the legendary Albert Scantlebury who drove me to compete in my first show and my wanting to turn pro has kept me motivated to keep competing. What is your training like.....? I split my training into: Monday Tuesday WednesdayThursday Friday -

chest and tri legs biceps shoulders and back legs

What’s your diet like.......? I am strict when I diet but I never count calories or weigh food.





The Darcy Beckles Classic last year was hard fought between you and Martinus Durrant, resulting in a numerical tie and the decision going to Martinus. Do you think there was something that you could have changed to give you the edge? It’s in my head that I came in a bit too small. What shows do you plan to compete in for the 2013 season and are we going to see you on the international stage? I am getting ready for a show in: Trinidad in July, then Barbados Nationals in August, followed by CAC and, after that, the Darcy Beckles Classic And, yes, you will see me on the international stage. There was a lot of talk in 2012 about the difference in condition between your upper body and lower body but we saw that corrected at the Darcy Beckles Classic? Yes, I changed my leg routines, thanks to Joe Bourne. What is your favourite and least favourite body part to train? Legs now. What changes would you like to see in local bodybuilding, if any? I would like to see bodybuilding in Barbados given a chance, like other sports, to excel. Internationally, I would like it to become an Olympic sport. Hardest part of contest preparation - dieting or training? The hardest part of contest prep for me is the training.




What is your favourite cheat meal? My favourite cheat meal is sweet Bread [coconut bread]. What is the big goal for the 2013 season? I plan on getting a pro card. Whom do you follow in the sport? On the international scene I look up to: Kai Green Dexter Jackson and Phil Heath Locally, I would have to say: Lyndon Belgrave and Rosalind Vanterpool What’s in your lunch box? Nothing as yet. Any last words? I want to shout out my wife, my mom and all my fans. RF








Paula Jane WNBF World Champion Figure


RF: Firstly, congratulations on winning your WNBF Pro Card. What we want to know is: how long have you been training? You seem to have come out of the blue.. PJ: I’ve been training for nearly 3 years; however, prior to meeting my trainer, Kirk Bryant, I was an occasional “gym goer”. When did you become involved in fitness/bodybuilding and what inspired your decision to become a Figure Competitor? In the latter part of 2010 I met my trainer, Kirk Bryant, when I was walking a friend’s dog. He told me about his studio, which happened to be close to my house. We made a deal: I would join the studio and he would “give me legs”. I got my legs and he encouraged me to do my first show. The rest is history. There wasn’t really an active decision to become a figure competitor; a decision was made to participate in my first show. As shows came up on the local sporting calendar, my trainer encouraged me to prepare for them; however, I’ve never had the goal of becoming a fitness competitor but it’s a privilege to be one and I’m thankful that I am. Do you remember how you felt stepping onto the stage for the first time? What was that like? When I pause to reflect on the occasion, I’m overcome with contentment; however, on

that night, I experienced a mixture of emotions: uncertainty, excitement, anxiety, fear and happiness all rolled into one. Ultimately, I kept reminding myself that I had worked hard for many months and now had a few minutes on stage, so I should have fun and enjoy the experience to the fullest. How difficult is it to compete for both the BABBFF and the WNBF/INBF federations? I have not competed in both federations simultaneously so I’ve not faced any difficulties. Do you feel you were at a disadvantage competing in the BABBFF while having to adhere to the more restrictive rules of the WNBF/INBF federation? There was no disadvantage competing in the BABBFF at all since I competed in my first WNBF/INBF show subsequent to the three BABBFF shows I participated in during the 2011 and 2012 seasons. On reflection, competing in those BABBFF shows laid a solid foundation and I’m thankful to the federation for that opportunity. Will we still see you competing on the BABBFF stage now that you have won your WNBF pro card? You’ll have to wait and see…




Tell us about your experience at the WNBF World Competition. One word describes the experience: A-M-A-Z-I-N-G!!! The WNBF World Championships 2012 was really meant to be a “reconnaissance mission” – check out the competitors, get a feel for what the judges are looking for and devise a strategy for 2013. The experience was very surreal, exciting and a bit intimidating as I had no idea what to expect. In the end, I met loads of like-minded people and we all had a blast! I’m really stoked about the 2013 World Championships! Your Figure career has taken you to compete at the WNBF in 2012. Where would you like it to take you next? I’d like it to take me to a place where I’d be really happy - on the path to fulfilling my life’s purpose which is to: “Use my optimism and passion for health and wellness to uplift and enable others in an effortless and blissful way”. When you’re not in the gym training, what do you like to do? I enjoy sleeping in; the extra hours of sleep are always welcome. Do you do other things to keep fit besides train in the gym? I powerwalk, row and run. What does a typical day look like for you? How do you get in your training and all your meals? A typical day usually starts at 4:30am and you can find me chomping on grapefruit and drinking some NOX. I’m a morning person and typically train at 5am. My meals are partially prepped in advance so it’s just a matter of putting on the finishing touches and packing them in my cooler bag. Once I walk with my meals, it’s easier

to get them in. Some days are a little crazier than others and I may miss a couple meals. I don’t stress about it but rather try to be better the following day. What are the main stages of your contest prep? It’s a simple process really and begins with an honest assessment of how I look about 3 months out from a contest. From here, we decide whether to pull the plug or proceed. If we decide to go for it, we crank the numbers and develop both a meal plan as well as a training plan. I’ve kept a nutrition and training journal from day 1 so I know what was done for each contest and can either replicate or tweak as necessary. We have asked this a few times now and have had the same answer, but what is the hardest part of contest prep, dieting or training? My answer shouldn’t surprise you then – dieting of course! I really love food so it is very challenging to stick to the meal plan. This is where very large doses of willpower come into play. What is your favourite cheat meal? I don’t cheat, I treat and usually it’s either something that contains chocolate or thin crust pizza; it depends on what I’m craving at the time. If I’m craving something sweet, I may have a Magnum ice cream bar or a brownie. If I’m craving something savoury, it’s very likely that I’ll have the Venezia from Mama Mia – the capers and anchovies hit the spot! What’s in your lunch box? 4 servings of brown basmati rice, broccoli, kidney beans and liver. A pack of almonds, Physiologics multivitamin and multi-mineral , Emergen-C and Kyo -Greens.


PROFILE Who are the bodybuilders/fitness competitors you look up to internationally and locally? I admire and respect all bodybuilders and fitness competitors locally, regionally and internationally because so much hard work, dedication and sacrifice goes into this sport. I have admiration for Rosalind Vanterpool and Vickie Borman; regionally, I’d have to say Candice John and internationally, Ava Cowan. Moreover, I have immeasurable respect for Greg Rando and all other competitors who have some type of disability. RF



Final Touch

Massage Therapy

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PHOTOGRAPHY BY RICHARD BOYCE (PHOTOGRAPHFLAIR) & TRAMANE WORRELL RF: How does it feel to be gracing the pages of RetroFit for the second time?

a victory you have been after for a while, how does it feel to have finally achieve it?

JG: I feel very honoured, it has been a pleasure working with Retro-Fit. I believe in what you are trying to do for the athletes.

It feels phenomenal! I dreamt of that moment from the time I started and it was also the first contest I did when I began bodybuilding so it felt great to win it in my last year.

If you had to give any advice or motivation to someone out there who is looking to compete or just getting themselves in shape, what would it be? I would say take your time it’s a long journey. Enjoy every meal, workout, the people who will help you and the people you will meet along the way because if you love what you are doing it makes it that much easier.

What shows are you planning to compete in this 2013 season and will we see you competing in Both the WNBF and the BABBFF or will you be just concentrating on just one this year? I have my eyes set on INBF World’s in November depending on what sort of shape I am in for that I may do a BABBF show prior but I mainly plan to compete in BABBF in 2014.

You have just finish off the 2012 season with a win in School Boys




Do you feel disadvantaged competing in the BABBFF while having into adhere to the more restrictive rules of the WNBF/INBF? I don’t feel disadvantaged,it is a choice I made so that is on me if I choose to compete in both, I like the freedom. What are you looking to achieve fitness and competition wise 5 years down the line?

compete and you are seeing new faces. I also think because it might be more appealing to the public it could generate interest in bodybuilding as well because even though they may have come to see the Physique or Bikini segment they will be exposed to bodybuilding and they may like it as well. What is your take on the sport, and what changes would you like to see with both federations?

5 years from now I would like to hold another junior title since the age for juniors I think the sport has a lot of room and was raised to 23 I have 3 more years in opportunity for growth, people are be which to do that and coming more within 5 years I am concerned about “Take your time. It’s a long working towards a their physicality. journey. Enjoy every meal, WNBF Pro card. As far as changes workout, the people who will are concerned with What changes are both organizations help you and the people you I believe they you planning to bring to the stage should support each will meet along the way.” this year? other more , they could be even more successful but the This year I am looking to be bigger and negativity in the media definitely isn’t in much better condition obviously but I helping. am trying to make the main differences to be increased muscle density and develop- Who are the bodybuilding/fitness ment with particular focus on my legs, competitors you look up to internaabs and chest. tionally and locally? What are you hoping to accomplish for the 2013 season? I am hoping to break into that top 3 at Worlds. If I am able to do that I would feel great because those guys’ condition is insane, establish myself as a good athlete, continue to meet and talk to people inorder increase interest in the sport. With the introduction of Men’s Physique and Bikini fitness do you think that bodybuilding is becoming more watered down?

Internationally I like the physiques Brian Whitacre and Hayzer Cayli brought to World’s and locally would be Martinus Durrant and my training partner Jonathan seeing how much he improved in his offseason while I was prepping was great motivation for me, we have switched positions now. What keeps you competing? I enjoy competing and I know where I want to be.

I think it adds variety to the sport because you are getting more people to


PROFILE How do you feel stepping on the WNBF World stage compare to the BABBFF stage? The WNBF World stage was an amazing experience after all of the preparation when I got there I was actually quite comfortable , I was basically on auto-pilot and compared to the BABBF stage they really wear you out in the posing rounds, I was onstage for half of an hour. Any shout outs to fans ,friends or loyal supporters? I would like to thank my family and friends for their support. Those who were monitoring me and giving feedback during last year’s prep Jonathan Nana, Carlos Briggs and Ramon Broomes. I would especially like to thank my trainer Sophia Forte and Patrick Harris for being my training partner for World’s. RF








RF: How long did it take you to achieve the physique you have now? TRB: I think the physique I have now is the culmination of all of my years of weight training, but I think I have made the most gains over the past 3 years. RF: How was the transition from amateur to pro in terms of your prep backstage? Compared to your Nationals or competing at the CAC level, what is it like backstage? ..Did you travel alone for your first show? Who tanned you, did your makeup, hair etc.?

RETRO-FIT (RF): Where are you currently based? Tamara (TRB): Trinidad RF: How long have you been training? TRB: I’ve been weight training for 11 years, but training for competition for 6 years. RF: When did you become involved in Fitness and what inspired your decision? TRB: I was always athletic, I played a lot of different sports in school, loved sprinting, took modern dance and ballet – I just loved being active. My brother and I also had a great example in my parents, who were always fitness-minded. The man who is now my trainer approached me one day to ask if I would be interested in competing, so after much thought and discussion with my husband, I took part in my first competition in 2006 and that was it, I was hooked!


TRB: Backstage prep for a pro show is not much different from an amateur show – you get there early, pick your spot (preferably close to a mirror), practise your posing, and then pump up and apply your glaze closer to stage time. My husband accompanied me to my first pro show, but I went alone to the 2 others I did in 2012. The promoters will usually engage official tanning sponsors for the shows, so the competitors can then make an appointment in advance to get their tanning done professionally before the show. The tanning sponsors also tend to partner with makeup artists and hairstylists, so once you make your appointments in advance, you can have the entire team make you look and feel beautiful and confident for your moment on stage. While the costs can add up to a fair amount, I find it makes my prep a lot less stressful and helps me feel more relaxed going into a show, so for me it is worth it. RF: What is the next pro show that you plan to do and what are you going to bring to that show that is different from your past shows? TRB: I would love to do the Arnold Classic Figure International, once I secure an invitation. I want to come in at a body fat level 2 – 3% lower for this show than I was for the 2012 shows.

RF: What motivates you to keep competing? TRB: It’s hard to explain, but I would say the main motivator is the fact that it forces me to keep challenging myself to be better, to push harder – I love to be challenged! And there’s just such an incredible feeling of accomplishment when you look at your physique and know that it came through hard work, sacrifice and discipline. Even though the tangible rewards are minimal unless you are very well established, for me, the intangible rewards have kept me going. RF: How has your preparation for shows changed since you became a pro? TRB: Having gotten my feet wet on the pro circuit in 2012 and having seen firsthand what is expected, I am now training more for conditioning than for size.

“the main motivator is the fact that it forces me to keep challenging myself to be better, to push harder” RF: How do you split up your training sessions?

RF: How strict are you with your diet and what’s a typical diet like for a Figure competitor?

TRB: I train upper body twice or three times per week, depending on the body part, and legs twice.

TRB: I’m not as strict as I should be during my off season, I have to confess – but I would say I am strict 98% of the time during competition prep. Competitors tend to have different approaches to their diets – everyone is different so you learn what works best for you through trial and error. But typically, as a figure competitor, the goal is to consume 1 g of protein per lb of body weight, and depending on whether you are in the off season or prepping, from 0.75 g to 0.2 g of carbs per lb of body weight. Typical protein and carb sources are chicken, fish, lean beef, turkey, sweet potato, oats, brown rice and quinoa. Lots of veggies!

RF: What is your calorie intake like in the off season? TRB: To be honest, I really don’t track calories, that would drive me crazy! I just focus on my macro nutrients. RF: Do you have a favourite supplement that you use? TRB: Not particularly, I’ve tried many different supplements with varying degrees of success. RF: When you’re not in the gym training yourself, what do you like to do? TRB: I love movies, so outside of the gym I am usually at a movie theatre or the beach.

RF: Where do you see yourself in 5 years? TRB: With certifications in Exercise Science and Nutrition, making a living helping people get healthy and improving the quality of




PROFILE RF: What improvements would you like to make to your current physique? TRB: Rounder, more capped shoulders and tighter glutes. RF: What do you think about the level of the Figure competitors? TRB: I do keep track of the major regional competitions and I have seen significant improvement in the standard of figure competitors over the past 4 years. RF: What is your favourite and least favourite body part to train? TRB: Favourite – chest; least favourite – shoulders.

RF: Which bodybuilders / Fitness competitors do you look up to? TRB: There are so many, but Erin Stern, Larissa Reis, Cheryl Brown, Shawn Roden, Dennis Wolf, Mikaila Soto and Oksana Grishina are the ones at the top of my list. RF: IF we took a look inside your lunch box what would we find? TRB: Fish/chicken with veggies, rice cakes, stevia, green tea, almonds, tuna. RF: Do you have any shout-outs to fans, friends or loyal supporters? TRB: My husband, Nigel, who is my #1 fan and greatest source of encouragement and support.


My trainer, Perry Jerome, without whose invaluable guidance and expertise I could not have arrived at this point in my career. My family, who have always been behind me 100%. The Trinidad and Tobago Body Builders Federation (TTBBF) for their tireless work in light of limited support and resources. My fellow Trinidadian IFBB Pro Bodybuilder Candice Carr-Archer and her Husband, Derek, who have been from day 1, and continue to be, so positive and supportive and a real pleasure to call my friends. PHOTOS: COURTESY TAMARA RIBEIRO-BAILEY

COMPETITIVE HISTORY 2006 Sports World Classic Invitational (Trinidad) Body Fitness Open Class - 3rd place

2007 National Junior Bodybuilding & Fitness Championships (Trinidad) Body Fitness Open Class - 1st place Eastern Caribbean Bodybuilding & Fitness Championships (Trinidad) Body Fitness Tall Class - 1st place National Senior Bodybuilding & Fitness Championships (Trinidad) Body Fitness Open Class - 1st place Central American & Caribbean Bodybuilding & Fitness Championships (Bermuda) Body Fitness Medium Class - 2nd place World Womens’ Bodybuilding & Fitness Championships (Barcelona, Spain) Body Fitness <163 cm class 2008 Eastern Caribbean Bodybuilding & Fitness Championships (Trinidad) Body Fitness Open Class - 1st place National Senior Bodybuilding & Fitness Championships (Trinidad) Body Fitness Short Class - 1st place Central American & Caribbean Bodybuilding & Fitness Championships (Bahamas) Body Fitness <163 cm Class - 1st place World Women’s Bodybuilding & Fitness Championships (Barcelona, Spain) Body Fitness <163 cm class

National Senior Bodybuilding & Fitness Championships (Trinidad) Body Fitness Tall Class - 1st place and Overall Winner Central American & Caribbean Bodybuilding & Fitness Championships (Grenada) Body Fitness <163 cm Class - 2nd place World Womens’ Bodybuilding & Fitness Championships (Como, Italy) Body Fitness <163 cm class 2010 Took the year off from competition, assisted the Trinidad and Tobago Body Builders Federation (TTBBF) with administrative activities such as developing proposals for submission to corporate sponsors to solicit funding. 2011 Southern Caribbean & Antilles Bodybuilding & Fitness Championships (Caracas, Venezuela) Body Fitness <163 cm Class - 1st place National Senior Bodybuilding & Fitness Championships (Trinidad) Body Fitness Tall Class - 1st place and Overall Winner Central American & Caribbean Bodybuilding & Fitness Championships (San Salvador, El Salvador) Body Fitness <163 cm Class - 1st place and Overall Winner (IFBB Pro Card) 2012 IFBB Europa Show of Champions (Orlando, FL) Pro Figure – 12th place IFBB Pittsburgh Pro (Pittsburgh, PA) Pro Figure – 16th place IFBB PBW Championships (Tampa, FL) Pro Figure – 11th place RF

2009 Eastern Caribbean Bodybuilding & Fitness Championships (Trinidad) Body Fitness Tall Class - 1st place




The good and the not so good


nless you have been under a rock for the last couple of years, you would have heard about the new fitness craze sweeping North America and the world. Crossfit is a strength and conditioning programme which aims to develop general physical preparednesss by constantly varying workouts. Each daily workout focuses on both general and specific aspects of fitness. Workouts of the day, or WODs, as they are called, are posted to the official Crossfit website and some variation of this workout is done by everyone who is following the programme, whether it be at home or in their local Crossfit box (gym). You can check out todayâ&#x20AC;&#x2122;s WOD as well as past ones at According to the website, Crossfit is defined as constantly varied functional movements performed at high intensity. It combines elements and exercises from gymnastics, power lifting, endurance and Olympic weightlifting to


create its daily WODs. So, it can be seen as a derivative of cross training. Cross training is defined as training in different areas to improve oneâ&#x20AC;&#x2122;s strength, and overall level of conditioning. For example a swimmer is used to the movements associated with swimming but his body will eventually get used to these exercises and he may more likely suffer injuries from overuse as the same muscle groups are used over and over again at the same level of intensity using the same routine. This is true for every discipline of training. One cannot only power lift, or just be a runner, or only take yoga classes. If you limit yourself to only one discipline you will over train in that specific area, which will lead to overuse of specific progressions and patterns, which will, in turn, lead to injury and ultimately failure. Adding strength training and even a different form of aerobic activity like cycling or running so that the body doesnâ&#x20AC;&#x2122;t adapt to the current exercise regime will keep the body

progressing and also prevent boredom from setting in. Crossfit includes elements of cross training but is probably best summed up in this excerpt taken from The most concise definition of Crossfit’s view of fitness is titled: “World-Class Fitness in 100 Words”: “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J (clean and jerk), and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” One can’t get more concise than that! Crossfit, however, has taken a lot a stick since the time it was introduced back in 2000 by Greg Glassman. Here are some pros and cons to take into consideration before attempting your first WOD.

The Good The camaraderie – People like CrossFit because of the group environment and camaraderie. They push themselves more when competing against others. You’re not really competing with your fellow

CrossFitters as much as competing against yourself as everyone in the room is there to cheer on each other to completion. This also leads to greater adherence as most individuals like the motivation they get when working out with others and will keep coming back for that push. High intensity – Long gone are the days of running on the treadmill for an hour and then maybe an aerobics class for another 45 minutes. Or spending 2 hours in the gym on your weightlifting programme Crossfit has made the principle of high intensity workouts popular again with 20-30 minute workouts being the order of the day. Variety – Since Crossfit specialises in being prepared for any eventuality, the workouts are always varied hence preventing boredom. This is crucial especially when one realises that Crossfit has a huge following and it is, in part, due to this variety and preventing burnout in terms of training style General Preparedness – According to CrossFit, their specialty is not specialising. The goal is to make one well-rounded – not super ripped or super built and huge like a body builder or super fast like a sprinter but generally pretty darn fit. It is especially popular among police forces, the armed forces and other military personnel as they have to be prepared for anything that comes their way.


Hereâ&#x20AC;&#x2122;s an at home Crossfit style workout you can try. Exercise Burpee with tuck jump


Standing overhead press




Clap push-up


See how many rounds you can finish in 10 minutes Prior to starting, warm up adequately by going for a light 10-15 minute jog and stretching the major muscle groups. RF








Nadia Bretney

Name: Nadia S Bretney Age: 23 Height: 5 ‘8 Off season weight:145lbs Competition weight: 135lbs Competition history: •2012 Ms. Bridgetown Bikini - 1st •2012 Barbados Nationals (over 163cm) – 2nd •Darcy Beckles Classic – 4th



e have managed to catch up to the reigning Ms Bridgetown Novice Bikini queen, Nadia Bretney. Our regular readers will know that she is no stranger to the pages of RETRO-FIT and would have seen her interview after she won her title in 2012. If you did not catch that interview, see the link to it at the end of this profile. RF: Hi Nadia. It is nice to have you in the official magazine. The last time we met up you had just had the best possible start to your 2012 season. Your placing at the your last show, however, was a surprising 4th. Do you have any idea why you were placed so low? NB: Honestly, I don’t know the reason for my fourth place. I attended the show with a positive mindset and did what I was supposed to do. At the end of the day, the judge’s decision is final and I have accepted the fourth spot and moved past that moment. I’m just looking to come out in better shape for the next show I take part in.


It seemed that, as the 2012 season progresed, you made efforts to soften your appearance and move away from the very athletic Nadia we saw at the Ms. Bridgetown show. Was that the case? Well, to some extent that was the case...since that was my first year competing I wasjust trying different things to see how my body would respond. My coach and I just try to stay within the criteria for Bikini since, as you would know, there is an expectation that Bikini competitors shouldn’t have an extremely hard look. Having completed a year of competition, what are your plans moving forward into the 2013 season? My plan is to get back to that impressive start in 2012, continue to work hard and fine tune my weak areas. There are rumours floating around that you are thinking about changing classes from Bikini Fitness to Figure. Is this a serious consideration or just idle talk? It’s a thought but I’m not ready to act as yet.



While competing last year, did anything surprise you about the process? (contest prep, changes in training, changes in diet) The biggest sunrise to me was that the atmosphere at every show is different. I was also pleasantly suppried at the good sportsmanship displayed by the athletes. Let’s take a step back from the day of the competition and talk about contest preparation, in particular, nutrition. What are your views with regard to supplements? Do you have a favourite supplement? I think that supplements help with a healthy lifestyle, weight loss etc. My favourite supplements are multivitamins, fish oil, jet fuse and amino fluid. So tell us, how strict are you with your diet and what’s a typical diet like for a Bikini competitor? I try to be as strict as I can and stick to it. The diet for Bikini varies by the person’s body type and what she needs to work on… As for me, I need to cut my carbs and consume more protein and, depending on how my body feels, I may vary my carbs up, down or even change the source of carbs. While shooting in your resident gym, we noticed there was not much cardio equipment. So, what so you do for cardio? I do plyometrics. I also use the treadmill at home and do cardio on the pasture. I am very active and play basketball and football to get in the cardio.



It has been a pleasure catching up with you. Before we go, is there anyone that you want to shout out? “Big Hail” to Brute Force Gym members, shouting out Eddie, the owner, Norwell Skeete, Julia Davis, Jeanna Johnson, Beverly Morgan Farrell, Ramona Morgan…they were all part of my support in the 2012 season… just want to say a special thank you as well for your hard work and also to my Nadz Bretney fans. RF

PASS INTERVIEW: media/set/?set=a.3246819242 90653.75617.2820380618883 73&type=3






Men’s Physique SHORT CLASS

MEN’S SHORT CLASS 1ST Marlon Dottin 2ND Corey Weith 3RD Jamil Jones 4TH Omar Benn 5TH Kirk Yarde 6TH Ryan Haynes





Men’s Physique



WOMENâ&#x20AC;&#x2122;S BIKINI FITNESS 1ST Domini Alleyne 2ND Tanisha Cross 3RD Shakira Douglin 4TH Carlisia Best 5TH Leandra Linton 6TH Rashida Gill





Men’s Physique TALL CLASS

MEN’S TALL CLASS 1ST Lynstron Griffith 2ND Jermaine Bradshaw 3RD Duane Lucas 4TH Barry Griffith 5TH Paul small 6TH Marcus Myers





Men’s Physique





Above: Domini Alleyne celebrating her victory. Right: Menâ&#x20AC;&#x2122;s overall winner Marlon Dottin receiving his prizes.






There may be a few people Qsomewhere in the world that :

do not know who you are. So for those who don’t know, who is Wukup Man?

Wukup Man is the energetic, Avibrant, crowd mover and motiva:

tor you see at the helm during Wukup Workout Party Classes. He is the one encouraging everyone to obtain their daily exercise quota by wukkin up their waist to the sweet sounds of soca.




How did you get into fitness?

Seeing me teach today one Awould not believe that I had “two :

left feet”. Prior to starting my fitness career I had no practical experience teaching fitness classes. I was a sign language interpreter. However, at the encouragement of a man named George W. Griffith, a stalwart in the Barbados fitness community and Managing Director of Surfside Wellness Centre, I made the transition to fitness. It was not easy. The practical aspects and principles were especially challenging. But after much mentoring and practice, I was able to hone my skills to a level where I could carry a class on my own.



Where did the idea to do an Qaerobic workout centred on:

wukkin up come from?

I am a Personal Trainer and Group AExercise Instructor operating :

exclusively at Surfside Wellness Centre. As demand for my services increased, I needed to find a way to meet the fitness needs of my clientele especially as it relates to cardiovascular fitness. So when a client in one of my small group sessions requested that I give the group a cardio option to do that was: fun, wouldn’t feel like exercise, and didn’t involve the machines, the first thing that came to my mind was wukkin up. Then when the requests came to have a full blown class I recognized the potential of this endeavor. I branded it Wukup Workout, launched it and it has grown even more popular since.

What makes Wukup Workout Qunique? :

Wukup Workout is unique in that we use the seductive indigenous dance expression of Barbados in particular as the fundamental movement in the workout. Furthermore, the party classes are power and groovy soca driven so the vibe is unmistakably Caribbean. The movements are easy as they come natural to most people of Caribbean descent. The feel of our party classes is like that of a festive island party. You don’t even realize you had a great workout until you are drenched. The emphasis is on having fun rather than learning complex choreography.



may also know you QasPeople the franchise holder for Mr :

Caribbean Barbados, we know there is an interesting story about how that happened and it also involves wukking up. Would you care to share?

It was J’Ouvert morning in the Astreets of Port of Spain, Trinidad :

2008. I encountered a small group of women and “invited” myself over to party with them. One lady happened to be the co-producer of the Mr Caribbean International competition. She thought I would be great for that show and invited me to compete. I competed and won the Fitness category and second place overall. My experience was so positive I decided to make it possible for others to have a chance at the same. I negotiated the the acquisition of the Mr Caribbean Barbados franchise and have since had four competitions and taken four men to Jamaica to represent Barbados in the same competition. In 2012, we got our first win when Alexander Forde took the Fitness, People’s Choice and Overall title Mr Caribbean International 2012. We are actually now conducting the search for competitors for Mr Caribbean Barbados 2013. Interested persons should email me at



What words of wisdom would Qyou impart to someone looking :

to get into the business of fitness?

Be persistent, be consistent and, Amost importantly, be yourself! :

What would you say are the Qkey elements of your success :

in the business of fitness?

I believe that to do something Awell you must really enjoy it. If :

you do not enjoy it you will not be motivated to do it and by extension you will not be able to motivate others. The fitness business is a people business, therefore, people skills go far. People recognize when you genuinely care about them, their success and wellness. I enjoy what I do immensely and I am told it shows in the way I conduct my sessions.

What’s next for Mr Wukup QMan? :

The Crop Over season and Grand AKadooment Day are just around :

the corner. It is by far my favorite time of year. This means plenty Wukup Workout classes to get everyone “road ready” even if you are not going on the road Kadooment Day.



vy Bentham is an ACSM certified Health Fitness Specialist and ACE Certified Health Coach. Follow Wukup Workout on Twitter. Like us on facebook. PIN 26904459 email evy@surfsidewellness. com or RF



RETRO-FIT Magazine issue 3  

Caribbean Bodybuilding and Fitness magazine