RETRO-FIT Magazine Issue 5 by RETRO-FIT Online Magazine

RETRO-FIT Interview

Melissa Burrowes Darcy Beckles Bikini Fitness Champion

Arms House

Arms with CAC Light Middleweight Champion

Profile

Stevenson Belle Central American and Caribbean Light-heavyweight champion

On your bike

SETTING UP YOUR BIKE FOR THE ROAD

Flexibility Training

Battle of the

BELLY

BULGE

1 PLUS Eating for success

RETRO-FIT ISSUE No. 05 MARCH 2014

RETRO-FIT MAGAZINE

ON THE COVER Darcy Beckles Classic Champion 2013

PROFILES 18

Stevenson Belle

Fiona Branker

Melissa Burrowes PHOTO BY: Photographflair

34 8

RETRO-FIT ISSUE No. 05 MARCH 2014

CENTRAL AMERICAN AND CARIBBEAN 2013 LIGHT HEAVY WEIGHT CHAMPION

TRINIDADIAN WIFE, MOTHER AND FIGURE COMPETITOR

Melissa Burrowes

BARBADIAN BIKINI FITNESS COMPETITOR AND 2013 DARCY BECKLES CHAMPION

Ramon Dodson BARBADIAN PHYSIQUE COMPETITOR AND PROFESSIONAL MODEL

Rashida Gill

BARBADIAN BIKINI FITNESS COMPETITOR

CONTENTS

ARTICLES 34

Arms House

CENTRAL AMERICAN AND CARIBBEAN 2013 LIGHT MIDDLE WEIGHT CHAMPION LERON GIBSON

Beach Training

CHAMPION BEACH VOLLEYBALL PLAYER MONA CRAWFORD

Eat for success

PRE AND POST WORKOUT NUTRITION

Flexibility Training

YOGA INSTRUCTOR AND FITNESS COMPETITOR KERRI GIBSON

On your bike

COMMONWEALTH YOUTH CHAMPION RUSSELL ELCOCK

SHOWS 8

Barbados Bikini and Men’s Physique Cup

RETRO-FIT ISSUE No. 05 MARCH 2014

BARBADOS

We sit down with Mr Consistent, the Central American and Caribbean (CAC) Light Heavyweight Champion 2013 to talk about arms We touch base with a junior Bikini competitor.

TRINIDAD AND TOBAGO

We get some advice on beating the belly bulge. We speak to a mother, wife and pocket rocket on stage.

RETRO-FIT ISSUE No. 05 MARCH 2014

Editor’s Note RICHARD BOYCE

Happy New Year! Yes, I am aware that this is March but, as this is the first issue of the year, it is only right. And in this new year, we’re bringing you an enhanced magazine. Our content is becoming more diverse as we explore fitness from different points of view and in different sports, moving from the gym to the beach to the road. Before you get too worried, rest assured that we will continue to feature bodybuilders and fitness athletes. Sports and Sports Fitness represent a thriving industry worldwide; however, in the Caribbean, not so much. I would go as far as to say there is almost no industry - just a group of sports enthusiasts who compete among themselves hoping to develop the necessary skill to move onto the international scene. Some sports are more on the fringes of this fledgling industry than others. The Caribbean has only a handful of sports stars and most of them are either cricketers or track and field athletes. The magazine was initially produced to promote bodybuilders and fitness athletes, who are sometimes considered less than “real athletes”. However, in the process of exploring fitness in other sports, I’ve come to realize that they are not alone in their fight to be seen and heard. So, to all Caribbean athletes, keep pushing to promote yourselves and the sport that you love. Stay blessed. Richard Boyce

RETRO-FIT ISSUE No. 05 MARCH 2014

RETRO-FIT EDITOR-IN CHIEF

Richard Boyce

EDITORS

Koelle Boyce Ramona Morgan

WRITERS

Richard Boyce Fiona Branker Kerri Gibson

PHOTOGRAPHY AND DESIGN

Photographflair

Acknowledgment J & S Health Fitness and Sports Academy Flawless Concepts Gym

CONTACT US: e: retrofit.info@gmail.com w: http://www.retro-fitonline.com/ © 2014 RETRO-FIT MAGAZINE. ALL RIGHTS RESERVED NO PART OF THIS PUBLICATION MAY BE REPRODUCED OR STORED IN ANY FORM BY ANY MEANS WITHOUT THE PRIOR WRITTEN PERMISSION OF RETRO-FIT.

RETRO-FIT ISSUE No. 05 MARCH 2014

8 8

RETRO-FIT ISSUE No. 05 MARCH 2014

PROFILE

BARBABADIAN JUNIOR BIKINI FITNESS COMPETITOR

Rashida

Gill

Swimsuits by: Bajan Cherry Swimwear Make-up by: Alfie Litcot Accessories by: Ms Full Features

GETTING STARTED

RF: How long have you been training and what was it that triggered your fitness journey? RG: I have only been training for a year. Seeing one of the local competitions on the news is what really sparked my interest in getting into shape. FITNESS

RF: What was the biggest hurdle you have had to overcome to get fit enough to compete? RG: To be honest, there werenâ&#x20AC;&#x2122;t any hurdles for me to overcome. The first three times I competed, I had about 2-3 weeks training prior to doing those shows and I did not diet. So, I guess being a track and field athlete while I was at Springer Memorial also contributed to that, even though at 5th I had stopped competing in athletics. RF: How do you maintain your fitness during the off season and what is the biggest challenge to maintaining your fitness? RG: During my off season the amount of time I spend in the gym is cut to 3 days and my training is less intense.

My biggest challenge to maintaining fitness during my off season would be my diet. RF: What has been the most memorable moment of your fitness journey so far? RG: That would have to be my first competition as a Bikini Fitness competitor, when I competed in the Bikini Cup 2013. At the time I was one of the youngest competitors and finishing in the top six was fantastic. WHAT KEEPS YOU MOTIVATED

RF: What keeps you competing? RG: The people who are behind me, motivating me. They are my main inspiration for competing. TRAINING

RF: Name one exercise that you could do every day and one that you wish you never had to do again? RG: I love to do squats, I just love to feel the burning in my legs, but I dislike clean and press, well, any movement that targets the shoulders really hard.

RETRO-FIT ISSUE No. 05 MARCH 2014

10 10

RETRO-FIT ISSUE No. 05 MARCH 2014

RF: The walks for Bikini Fitness are very structured. How do you train for the poses? RG: I usually pose for 15 minutes on some mornings, though I tend to get frustrated with posing very easily. I pay attention to the posing at pro shows such as Miss Olympia. I usually do my posing sessions with my trainer, and seeing him hit those poses is hilarious! After all, he`s a man!

YOUR VIEWS ON THE SPORT

Rashida’s leg workout My leg work out would consist of something like: 4 sets of squats 4 sets of leg presses 4 sets of leg curls 4 sets of dead lifts 4 sets of calves. I’m not allowed to use much weight on my legs , so I would start with a very very light weight and go 20 reps for the first set, and for the remaining 3 sets about 10lbs would be added and I would do 15 reps. However, on my calves, I pyramid my weight, starting with a light weight and increasing as I wish for the remaining 3 sets. RF: How often do you lift weights and do you do other kinds of exercise? RG: I lift about 3-4 days a week, but my workouts don’t only consist of weight training. I also do lots of plyometric and isometric training. RF: What kind of cardio do you like best and why? RG: I like to run on the road, mainly because it lets me know my level of fitness. It also keeps me from becoming mentally fatigued, which tends to happen when I run on a treadmill or use an elliptical. Plus I used to be a track and field athlete, so I guess it’s just a habit I picked up from my cross country days.

RF: As a junior competitor what is your current take on local competition? And what changes would you like to see, if any? RG: Well, I’m pretty young in the sport and the bikini component is still relatively new to Barbados, so it’s too early for me to make a judgement. RF: Why do you think bodybuilding and fitness athletes are on the outside of mainstream sports in the Caribbean? RG: Ok, this is a hard question to answer. I can only speak about Barbadian bodybuilding and fitness athletes. This sport has done a great deal for Barbados, but it often goes unrecognized, or doesn’t get the respect it deserves and, by extension, the athletes are often overlooked. I was looked down upon because of my decision to quit track and field and do the sport I have grown to love. RF: What do you think is the biggest misconception people have about Bikini Fitness? RG: A lot of people tend to think bikini competitors don`t have to work out hard. Actually, they do!

RF: Do you train outside of the gym? What do your outdoor work outs consist of? RG: My training is mainly gymbased. If I had to work out outdoors it would consist of hill sprints, plyometric and dynamic stretching exercises.

RETRO-FIT ISSUE No. 05 MARCH 2014

NUTRITION

RF: When you are dieting what is the hardest food to cut out and why? RG: I usually find it hard to keep away from ice cream. It’s my weakness. I just LOVE ice cream. RG: What is your favourite cheat meal when you are dieting? RG: Well, my diet doesn’t contain any cheat meals or cheat days, however I do cheat. Usually when I cheat I tend to reach for nuts. Almonds are my favourite. RF: What is your favourite supplement to use and why? RG: My favorite supplement would be Be-complex only because it`s really sweet. There isn’t anything sweet in my diet expect maybe a banana or sweet potato, so I enjoy the good stuff when it comes. RF: Hardest part of contest prep dieting or training? RG: Honestly, neither of them is hard for me. I love training. As intense as it may get I love it and once I’m logged on to my diet there are no problems. The hardest part of prep for me would be my posing sessions, mainly because I`m still shy.

Rashida’s Diet MEAL 1 (7:00 AM) 6 egg whites, 1 apple meal 2 (10:00 am) 1 apple , 1 yoghurt MEAL 3 (1:00 pm) 6 oz chicken, 200g sweet potato, 1 cup vegetables meal 4 (4:00 pm) shake , 1 banana meal 5 (7:00pm) 6 oz fish, 1 cup vegetables meal 6 (9:00 pm) protein shake

12 12

RETRO-FIT ISSUE No. 05 MARCH 2014

COMPETITION

RF: Do you remember your first show and how you felt stepping onto the stage for the first time? Who or what drove you to compete in your first show? RG: Of course I do. I felt afraid but yet still excited, had butterflies in my stomach that would not settle. When I walked on the stage my legs were trembling. Even when I hit the poses I was still trembling. I kept telling myself: “whatever you do don`t fall, just don`t fall”. I was so focussed on not falling that smiling was no longer a part of the criteria for me but not falling was... The fact that I was known as a very shy person is what really drove me to step on stage. I wanted to break out of my shell in a big way, and I saw the show as a start for me and it worked. I always felt like my shyness would keep me from doing and experiencing a lot of stuff. I’ve never really done anything unexpected of me. But there’s also the more daring and adventurous part of me that always wanted to break free, but I always tried to suppress it. When I told my dad I was in the show he expected me to drop out, because he knows how shy and conservative I am. I`m also known to change my mind at the last minute, but the fact that he thought I would drop out drove me even more because that`s typical Rashida. When I showed him what I was wearing he laughed, because he still expected me not to go through with it. He was not convinced until the day of the show when I told him I wasn’t going school because I might miss it since travelling from Lodge to the venue was cutting it too close. Then he was even more excited than I was .

RETRO-FIT ISSUE No. 05 MARCH 2014

SCHEDULE

RF: You’re a full-time student at university. How do you find the time to hit the gym and get in all your meals? RG: I just work around my gym schedule. Now, that may sound like I have my priorities wrong but that’s not true. If I usually

train on Monday and Wednesday mornings I make sure my timetable corresponds with that, so I get my mornings off from school so I can hit the gym. With my meals I also look at my timetable and plan to suit. There’s a 10-minute grace period before each class starts, but sometimes that’s non-existent, so some days I find my meals going 6:30, 9:30 etc. instead of 6:00, 9:00

RETRO-FIT ISSUE No. 05 MARCH 2014

etc. For me gym and school go hand in hand. Exercising actually helps me to stay alert. FUTURE GOALS

RF: What are your goals for your fitness career and will we see you back on stage this year? RG: My goal right now is just to improve on my presentation. Once that’s done, then I’ll strive to make

the national team, then see where it takes me from there. CLOSING

RF: Do you have any shout-outs to fans, friends or loyal supporters? RG: Firstly, I have to thank God for blessing me each day with the strength and will to get up and do what I love most and for the people he has brought into my life. I would like to say a special thank you to the owners of Flawless Concepts gym, Richie and Michelle Wiggins, who also deal with my diets and basically sponsor me, and Owen McCollin my trainer. These three are the ones behind my fitness career and my main source of motivation. I also want to thank my dad and all my brothers, as well as my close friends Tasha Corbin, Sheriah Antony, Crystal , Alisha Tempro , Faith Taylor and Charles Miller who all ensure that I know I have their support. Last but by no means least, I want to thank the ladies I work out with sometimes on mornings, Caragh, Shermina, Shi-Ann and my evening people Ruth, Lynn . RF: Any words of wisdom to any junior ladies out there that are thinking about competing? RG: Do it for you and enjoy every minute of it.

Swimsuits by: Bajan Cherry Swimwear

http://www.bajancherry.com

Make-up by: Alfie Litcot

https://www.facebook.com/

AlphaeusDsgn

Accessories by:

Ms Full Features Tel: Shelly-Ann 246 240-8118

RETRO-FIT ISSUE No. 05 MARCH 2014

TIME MATTERS

What is the best time to do CARDIO?

There are some conflicting points of view on the topic of cardiovascular exercise, not least of all when it comes to determining the best time to do cardio. Some people wake up at 4:30am just to do their cardio then later in the day they do their weightlifting. Others do their cardio before or after their workout routine. Some run at midnight to avoid heat. So what is the best time to do cardio? To answer this question would imply that there are certain times of the day whent cardio works better compared to other times.

One camp believes that the time you perform cardio impacts upon the effectiveness of the cardio. This is based upon two theories. The first of these is that the body’s metabolism is most active in the morning and slows towards the evening. To maximize this metabolic change morning cardio makes your body burn calories at a higher rate post-workout, while evening or night sessions will have less of an effect. 1 The second theory holds that doing early morning cardio, or fasted cardio (cardio before you have eaten your first meal of the day), takes advantage of the fact that you have depressed levels of glycogen at that time. This carbohydrate would have steadily decreased overnight to fuel the basic metabolic process. So, cardio at this time is believed to burn fat almost immediately instead of having to first deplete the glycogen stored from the meals eaten throughout the day. Now, before you start getting up an hour earlier and hitting the treadmill, the effects of fasted cardio are only slightly more beneficial than cardio at other times of the day where meals

have been consumed. The effects of cardio done in the fasted state don’t seem to have as significant an impact as most people believe and the more fat you have to burn the less effect this seems to have.2 Although from a technical point of view morning cardio may be the best time for burning fat, it is the worst time for performance, which will make this type of exercise much harder. Additionally, fasted cardio is always going to be a bad idea for those people trying to cut fat while maintaining muscle tissue. Cardio on an empty stomach with depleted glycogen levels will inevitably result in some of your muscles begin used as fuel as the actual fat burning process occurs in the hours after cardio. Some trainers reckon that the fat burring effect only happens as many as two hours after cardio so the concept of burning fat during cardio is incorrect. If you’re an early evening eater, and you’re doing your cardio the next morning, it makes sense to consume a light meal with a BCAA’s supplement 30-45 minutes before training, as this will stave off any muscle breakdown created by the overnight period without

RETRO-FIT ISSUE No. 05 MARCH 2014

protein.3,4 Summarising the concept of fasted cardio: • It offers little benefit and this benefit is lessened in persons with higher fat stores; • Cardio on an empty stomach is more difficult; • Muscle tissues will be sacrificed and the fat burning process happens up to two hours after cardio. • That being said there is still a place for fasted cardio. For persons who are already lean but who are trying to get that razor sharp look, this may help them to achieve that.

TRAINING

How to get the best results from cardio?

Which is better: cardio before or after lifting weights?

This is another frequently asked question and the correct answer is: it depends on your goals. If you are trying to reduce your body fat but maintain your muscle mass, the advantage of doing your cardio immediately after lifting is that it will cause you to automatically tap into stored fat as your fuel for fat burning. Conversely, doing cardio first and then lifting puts you at a disadvantage. Apart from the fact that the first twenty minutes will basically be used to burn through your glycogen, you will be tired and have less strength to lift, resulting in a sub-par workout.3 Another reason cardio before lifting in a no-no for those persons trying to maintain or increase muscle mass is that during a hard cardio session, protein synthesis (the body’s ability to build muscle) drops low and protein breakdown increases. During a weight lifting session, protein synthesis either goes up a little or stays the same while protein breakdown goes up. So, after your cardio session protein synthesis will have decreased. If you hit the weights, the result will be that your body’s ability to build muscle will be impaired.4 If you are one of the lucky ones who has the ability to put

adequate time between cardio and weight training for your body to recover (e.g. 1 hour cardio at 5:00 am and weights at 12:00 noon) then you can do your cardio first. If you have no interest in muscle gains, you’re just trying to drop weight and your weight training sessions don’t leave you feeling like you have gone 3 rounds with Mike Tyson, then cardio before weight training will be fine. So, after all those technical facts, the best time to do cardio is when it best suits you. If you are not a morning person it makes little sense dragging yourself out of bed to do half-hearted cardio resulting in little or no additional benefit. References: 1. http://www.livestrong.com/ article/349715-what-is-the-best-time-to-docardio-to-burn-fat/ 2. http://www.intense-workout.com/ cardio.html 3. http://www.labrada.com/forum/ ask-lee-labrada/17407-best-time-do-cardiofat-loss.html 4. http://www.bodybuilding.com/fun/ topicoftheweek34.htm

The best results from cardio have little to do with time of day. To see the best results, separate your weight training and your cardio. So, if you lift weights 4 days a week try to fit the cardio in on the other three days. If you don’t have the ability to do cardio and weights on different days, do your weights first, followed by cardio, allowing as much time as possible between them to let the body recover.4 Mixi it up: add periods of low and high intensity cardio for the best effects. Don’t stick to the treadmill. Most gyms are equipped with several cardio machines, steppers, rowing machines and bikes. Trying new machines will keep you from getting bored. How about taking it outside from time to time? HIt the road, go for a jog, do some power walking on the beach while enjoying an evening sunset. Nutrition is a key component to geting the most out of your cardio. Fasted cardio is not for everyone, especially if you are trying to maintain or increase muscle mass. When doing cardio first thing in the morning try to consume a small meal 30 minutes beforehand like half a cup of 100% rolled oats with a scoop or two of protein. To prevent adding a meal to your daily intake, subtract these calories from your remaining daily meals.

RETRO-FIT ISSUE No. 05 MARCH 2014

18 18

RETRO-FIT ISSUE No. 05 MARCH 2014

PROFILE

Stevenson

Belle Mr. Barbados 2013

RF: For those out there who don’t know your story, how did you get into bodybuilding; who or what sparked your interest in fitness? SB: I was first approached by Ariel Tiger Johnson after coming to the gym to train with the intention of strengthening my body for soccer. Although I had never touched a weight I was always muscular and he said that if I let him train me I would be Mr. Barbados in 2 years. I was like, “Yeah, right”, and laughed him off, but I did take him up on the offer to train. He also sent me up to the stadium to train with Roger Boyce when he didn’t have time to train me himself and the rest is history as they say. RF: How long did it take you to achieve the physique you have now? SB: It took me about 4 years to achieve the physique I have now. RF: What is currently your biggest fitness challenge? SB: My greatest fitness challenge I would have to say is finishing a Roger Boyce workout. (laughing) RF: Have you always been active? Did you play any sports growing up?

SB: I was always active and involved in sports and athletics from primary school and that continued throughout high school. RF: We all have those days when we do not want to train. How do you motivate yourself to keep training? SB: On days when I don’t feel like training, I think about how badly I want to be the best and tell myself that my rivals must be training now so let me get myself together and go kill it. That usually works. RF: Top 3 favourite exercises and why? SB: My top 3 exercises are squats dead lifts and clean and press because they target multiple muscle groups. RF: What kind of cardio do you like best and why? SB: I prefer walking. It works best for me because I have a fast metabolism so I don’t want to risk losing muscle. Especially when I am dieting and I’m on restricted calories I get maximum results from walking.

RF: In which aspect of your physique have you seen the most improvement and what’s the one thing you think you have to improve upon the most? SB: The area I would say I have improved on recently is my shoulders. The area I really want to improve is my back RF: Which outdoor training techniques do you incorporate into your training? SB: The one outdoor activity I like to incorporate might surprise a few people, with me being 235lbs off season. But I do occasionally like to put in some sprints in the off season. RF: How do you combine all of your training, meals and show preparation with your work schedule? SB: I usually prepare all my meals the night before and store them in small Ziplock containers. I train according to my work schedule, which is very demanding as I am a Coast Guard Officer. So I fit training in when I am allocated the time.training in when am allocated the time.

RETRO-FIT ISSUE No. 05 MARCH 2014

20 20

RETRO-FIT ISSUE No. 05 MARCH 2014

RF: Do you remember your first show and how you felt stepping onto the stage for the first time? SB: My first show was Mr. Novice 2010. I was so nervous my feet were trembling before I hit the stage but when I did and heard the crowd’s reaction I steadily grew in confidence. RB: Hardest part of contest prep - dieting or training? SB: Neither of those. For me the hardest part of contest prep is time management because of the nature of my job. RB: Why do you think you have been so successful in bodybuilding? SB: I think my success in bodybuilding is mostly due to the disciplined attitude I have adopted due to my military training. This has been reinforced even more as I’ve been exposed to people like Ariel Johnson, Roger Boyce and, later in my career, Nicole Carter. This team has played an extremely important role in my development as a bodybuilder and continues to do that up to this day.

although Roger and Ariel would drill it into my head during every training session. RF: When you’re not at the gym, what do you like to do? SB: When I am not at the gym and am not working, I’m usually spending time with my son, watching soccer, reading or playing my PS3. RF: What is your current take on the sport? And what changes would you like to see, if any? SB: I actually think the sport is a great way to teach discipline and a healthy lifestyle to our youth. In teaching them to have a healthier overall diet from a tender age, we can help to reduce the country’s healthcare bill in the future.

STEVENSON BELLE Top 10 foods we would find in your kitchen? 1. Eggs (of course!) 2. Oatmeal 3. Beef steaks 4. Chicken 5. Fish 6. Natural peanut butter 7. Brown rice 8. Sweet potatoes 9. Broccoli 10. Cottage cheese

RF: What has been your most memorable moment so far? SB: My most memorable moment, I would have to say, was my first Mr. Barbados title win back in 2011. I say this because, at that time, I did not believe I was good enough to win that title so soon,

STEVENSON BELLE: TRAINING SPLIT Monday - legs Tuesday - chest Wednesday - break Thursday - back Friday - shoulders and arms

RETRO-FIT ISSUE No. 05 MARCH 2014

STEVENSON BELLE AGE: 32 Height: 5’ 8 1/2” Off season weight: 232 lbs Competition weight: 198-207 lbs Competition history: 2010 - Mr Novice-1st Mr Bridgetown - 3rd 2011 - Mr Bridgetown -1st Light heavyweight 1st and overall champion CAC Light heavyweight 1st Darcy Beckles Classic 2nd 2012 - Darcy Beckles Classic 3rd 2013 - Sport World Classic Light heavyweight and overall champion 2013 - Nationals (Barbados) Heavy weight and overall champion 2013 - CAC championships Light heavyweight 1st / lost tie-breaker for the overall Darcy Beckles Classic - 2nd

22 22

RETRO-FIT ISSUE No. 05 MARCH 2014

I would like to see bodybuilding getting a bigger push from the sports ministry because for many years bodybuilders have been going abroad and making Barbados proud with little or no recognition. RF: Why do you think bodybuilding and fitness are on the outside of mainstream sports in the Caribbean? SB: I think it’s that way because bodybuilding is one of the hardest sports and it is very expensive as well. Also, because it’s a sport where enhancing outer appearance is most important, people tend to associate bodybuilding with steroid use.

RF: If you could give someone only one fitness tip, what would it be? SB: If I had to give one fitness tip to someone it would be to be consistent and never give up.

STEVENSON BELLE: BACK WORK Starts with about 8 sets of chins 4 sets of t-bar rows 4 sets of underhand grip pull downs, 4 sets of seated rows Finishes with dead lifts All repetitions are 10-12

RF: Do you have any shout-outs to fans, friends or loyal supporters? SB: I want to give my fans a headsup to let them know the best of Stevenson Belle is yet to come so they haven’t seen nothing yet. This is just the smoke.

RF: What’s the biggest misconception people have about you? SB: The biggest misconception I would say people have about me is that my life is consumed by being a fitness fanatic, which isn’t true. I have a pretty outgoing and social lifestyle and even enjoy a drink or 2 or maybe 3. (laughs) RF: Which shows do you plan to compete in for the 2014 season? SB: Well so far I haven’t sat down with my team and discussed that as yet but I am surely putting in the off season work. I would like to defend my Sport World Classic title in Trinidad in July but that is about it.

STEVENSON BELLE: COMPETITION DIET BASICS

My contest diet is basically 8 egg whites and 2 whole eggs plus one 8 oz cup of oatmeal for breakfast. Meal 2 is 8 oz sweet potato and 8 oz chicken breast. All of the rest of my meals are chicken or fish with broccoli. My last meal at night is always cottage cheese and chicken because cottage cheese is very slow digesting.

RETRO-FIT ISSUE No. 05 MARCH 2014

Melissa Burrowes

Darcy Beckles Bikini Fitness Champion

elissa Burrowes is a newcomer to the fitness scene but she has already made her presence felt not only in the island she calls home, Barbados, but in regional competition. In her first year of competition she won The Darcy Beckles Invitational Classic and was only narrowly beaten by Barbados national and regional Bikini Fitness Champion, IFBB Pro, Saskia Griffith. To get the story behind the physique, we caught up with Melissa at J&S Health and Fitness Gym in Holders Hill, St. James, Barbados. RF: How long have you been training and when did you first consider competing? MB: I have been training for some time now. I can’t pin point an exact date when I started. I was at the gym one day having a discussion with Kerri Gibson about fitness in general and how much we enjoy watching shows and somewhere along the line I decided to compete at Nationals last year. RF: Before you started to train for Bikini Fitness would you have considered yourself a fit person? MB: No. In primary school I loved track and field. I took part in all the events. In secondary school I wasn’t as active. When I got older I found myself working in gyms a lot. Because I was constantly in that environment my love and appreciation for fitness grew, and it’s there that my journey began. I exercised sporadically in the past and it was usually based on what free time I had. I never

24 24

RETRO-FIT ISSUE No. 05 MARCH 2014

really exercised with a specific goal in mind. As I began to prepare for Bikini I exercised regularly and I began to see the changes in my body as well as my cardiovascular fitness. RF: We don’t want you to give out your formula for success but why do you think you have been so successful in your short career? MB: Mind over matter. I focused on my goals and I also have a good support system. It’s like me and cardio. I have never been a fan of cardio. I never enjoyed it, and have always preferred weight training over cardio. However it was necessary for me to do cardio during my preparation. It is difficult to do something that you really don’t enjoy, so I had to change my way of thinking in order to achieve my goals.

RETRO-FIT ISSUE No. 05 MARCH 2014

MIND OVER MATTER: TO CHANGE MY BODY I FIRST HAD TO CHANGE MY WAY OF THINKING

26 26

RETRO-FIT ISSUE No. 05 MARCH 2014

MEL IN 3 WORDS

FOCUSED, AMBITIOUS, FUN-LOVING

28 28

RETRO-FIT ISSUE No. 05 MARCH 2014

30 30

RETRO-FIT ISSUE No. 05 MARCH 2014

RF: Who inspires you as a Bikini Fitness competitor? MB: People often look at professional athletes for inspiration and there are two, in particular, who inspire me. I saw India Paulino and Nathalia Melo on stage and I was impressed by their physiques. I began to wonder if I could get my body to transform like theirs. However my idol is Barbadian Fitness competitor Kerri Gibson. When she sets her mind to a goal, there is nothing that you can do to stop her. RF: How hard was it to change from being “fit” to having a competitive physique and how long did it take you to achieve the physique you have now? MB: I would say it took about three months and it was not easy. I realized during the process how important discipline is to achieving your goals. Before I ever considered competing I would usually eat like any other person and have about three meals a day (breakfast, lunch, dinner). For my diet I had to change and eat about 4-5 small meals a day. At first my co-workers were in shock because they were accustomed to seeing me with large bowls of food at lunch. Initially I found it very hard to eat on time because I wasn’t accustomed to the change, but in time I was able to handle it.

With respect to training, I had to create a schedule so that I could stay focused on what I had to do. I trained four to five times a week, doing most of my weight training on evenings after work and my cardio on mornings at 5:00 a.m. RF: You have had a busy first year of competition. What kept you motivated? MB: I was unhappy with my physique and I just kept trying to see if I could improve. I thought that my legs were capable of looking much better and so I worked towards that. I still haven’t seen all the changes that I want in my legs, but nothing happens overnight. In time they will look the way I want them to.

RF: Will we be seeing you back on stage for the 2014 season and how far are you looking to take this journey if you continue? MB: Not sure yet. I’m still overwhelmed by my success which seems to have occurred in a short space of time. There are some decisions I would need to make before I decide what my next step is. RF: Do you have any shout-outs to fans, friends or loyal supporters? MB: I want to say thanks to Gareth Norris, Matthew Pilgrim, Pierre Edghill, Jamil Jones, Kerri Gibson, Ramona Morgan and Michelle Arthur.

RF: What has been the most memorable moment of your fitness journey thus far? MB: Probably my first time on stage. I was really nervous but when I got up there I forgot about how scared I was and I just had fun on stage. RF: What’s the biggest misconception people have about Bikini Fitness? MB: That a lean and ripped body is what is required. Judges are looking for a toned, lean body, not a ripped one.

RETRO-FIT ISSUE No. 05 MARCH 2014

eat for suc

Pre- and post-workout nutrition

To get the maximum effect from each workout your pre- and postworkout nutrition is key. Here are some basic principles that you can follow to design a meal plan that works for you.

Pre-workout While working out, protein synthesis (break down of proteins) is increased and the primary source of fuel, glycogen, a simple carbohydrate, is depleted.1 The increased breakdown of proteins changes the nitrogen balance in the body into a negative state, hindering muscle recovery. Physiologically, after a workout, muscles are damaged, depleted and biochemically primed for nutrient uptake. Simply, the muscles are like sponges ready to absorb any and everything that you give them.1 Studies have shown that persons who consume proteins immediately after working out experience significantly more muscle growth compared to those who don’t.1 That may be true because feeding the muscle correctly after a workout can stimulate increases in growth hormone and insulin, which are both necessary for muscle growth.3 Initially this may seem important only to post-workout nutrition; however, food is not instantly digested and assimilated into our bodies. Food is digested over several hours. This means that, depending upon your choice of pre-workout food, the nutrients from the pre-workout meal will

be used to replenish the muscles after your workout.

enabling you to train more intensely.4

Pre-workout Eating Guidelines

Beta Alanine

Here are some building blocks to for your pre-workout nutrition plan. Carbohydrates These are the fuels that power us. The ideal consumption of carbs will result in every gram being used as immediate fuel to replenish depleted glycogen and not stored as fat.4 Proteins Fast-digesting protein prior to training will result in better results from your training. Whey protein works better than most other forms of protein. This is most likely due to the anticatabolic and anabolic signalling effects of the branched-chain amino acids (BCAAs) present in whey protein and its speed of absorption.4 Amino Acids: Creatine Monohydrate This has been shown to be beneficial to those looking to increase their strength. For the most intense activities— like weightlifting—the body uses creatine phosphates to produce energy. Creatine supplementation of 2-5 grams per day will provide greater stores to call on when training,

RETRO-FIT ISSUE No. 05 MARCH 2014

Beta Alanine can be added to reduce the build-up of lactic acid. The optimal dose of beta alanine is 4-5 grams3. Ideally, the dosage should be spread throughout the day, but 800 mg should come just before a training session.3 Pre-workout Foods

3-4 hours before training you can have a full meal: Chicken – lean proteins Tuna - low in fat but packed with protein and heart-healthy omega-3 fatty acids Salmon - packed with protein and heart-healthy omega-3 fatty acids Eggs - considered the most readily utilizable protein with the highest biological value of all whole foods White rice – although brown rice is the healthier option, white rice has a higher glycaemic index (GI), which will give an additional insulin boost Sweet potatoes Vegetables 1-2 hours before training: Medium snack - don’t have excessive proteins, fats or fibers as they will slow the absorption of nutrients

ccess

NUTRITION

Fruit

Amino acids:

Cheese and crackers

Leucine

Power bar

Simple carbohydrates

in several studies, leucine has been shown to independently stimulate skeletal muscle-building from the amino acids (protein synthesis) 3

Glass of juice

Glutamine

Fruit

Glutamine is involved in regulating protein synthesis and breakdown.5 A dose of this is recommended to replenish plasma glutamine levels, which are lowered by exercise.3

Cereal 30 minutes before training:

Post-workout There is no such thing as instant muscle recovery or growth. Muscle growth is a 24-7 process with the body breaking proteins down throughout the day to grow and repair itself. Post-workout Eating Guidelines

Here are some guidelines as to what you should you be including in your post-workout meal. Everyone has his/her own tastes but as long as you chose foods that provide the following nutrition, you won’t go wrong. Carbohydrates Carbohydrates with high glycaemic index are needed after working out to cause a drastic increase in insulin levels.3

Wholewheat bread - dense in calories and complex carbs

3 grams of leucine and 5 grams of glutamine will go a long way to boost your recovery.3 In choosing your foods, keep in mind that fat and fiber slow down absorption and should be avoided in the post-workout meal. Post-workout Foods

Chicken Tuna Salmon Eggs Chocolate Milk - pre-formulated, protein-fortified, low-fat, greattasting kind

Proteins

White rice

Carbs do nothing to restore nitrogen balance. This is dependent on protein intake. Therefore, you’ll need to ensure that protein is a component of your post-workout drink or meal.

Sweet potatoes Spinach - loaded with iron and phytoecdysteroids, a form of plant steroids which have recently been shown to hasten human muscle growth

Hummus – made from chick peas; good source of both proteins and carbs (vegetarian option) Dried fruits and nuts

Tips Fat and fiber take the longest to digest, followed by protein, then carbs. So, if you are having your pre-workout meal shortly before your workout, minimise the amount of fats, fibers and proteins that you consume.2 Bananas are a great pre-workout food. They are natural power bars loaded with digestible carbohydrate and are packed with potassium, which aids in maintaining nerve and muscle function. The body doesn’t store potassium for very long, so a medium banana before a workout will help keep nutrient levels high.1 Bananas are recommended for early morning exercise and should be consumed about 30 minutes before hitting the gym.1 If you are trying to cut down body fat but maintain muscle, use low glycaemic fibrous carbohydrate sources like salad and fruit References: 1. http://www.mensfitness.com/nutrition/ what-to-eat/best-pre-workout-foods 2. http://www.mensfitness.com/training/protips/the-fit-5-pre-and-post-workout-nutrition 3. http://www.bodybuilding.com/fun/ mohr114.htm 4. http://www.bodybuilding.com/fun/abeginners-guide-to-workout-nutrtion.html 5. http://www.bodybuilding.com/fun/allabout-glutamine-your-expert-guide.html

RETRO-FIT ISSUE No. 05 MARCH 2014

Ramon Doddy Dodso Barbadian Physique Competitor

34 34

RETRO-FIT ISSUE No. 05 MARCH 2014

PROFILE

RETRO-FIT ISSUE No. 05 MARCH 2014

36 36

RETRO-FIT ISSUE No. 05 MARCH 2014

RF: What are some interesting facts about you? RDD: I am a musician, I have awards for oration and debating, I have a BSc in Business Managment. RF: For those out there who don’t know your story, how did you get into fitness? Who or what sparked your interest in fitness? RDD: My whole life I have been athletically inclined. I was involved in a wide variety of sports during my time at primary and secondary school and, eventually, weight training came into play. It started as an integral component of my sports programmes and eventually became an integral part of my life. My love for weight training caused me to pursue a career as a fitness professional. In my latter teens, I became an internationally-signed fashion model but it wasn’t long before a hybrid career started to emerge and I evolved into a Fitness Model. RF: How did you feel stepping onto the stage for the first time? RDD: My inaugural competition was a rewarding experience. I always enjoy challenging myself with new nutrition protocols and training approaches. Learning how my body responds to various stimuli is intriguing. It was not the first time I had put my physique up for scrutiny but being compared to others in such critical way was brand new for me. All in all it was an invigorating experience. Months of “coercion” (laughs) from persons close and not so close to me provided the impetus for me to finally step on stage. RF: What did you enjoy most about competing and what’s your main motivation for competing? RDD: I enjoyed the challenge of the final week preparations and watching my body make notable changes from day to day. My main motivation is seeing what I can squeeze out of my physique.

RF: You’re a personal trainer and you also have an outdoor boot camp. Ramon’s What inspired you to take your train- Competition ing outdoors? RDD: I started doing outdoor fitness Diet classes to offer the public a cost effective training option that would Meal 1: cater to weight loss, lean muscle development and general fitness I start pretty much every day with goals. The fact is, some individuals oats (whether a competition is find gym membership too costly imminent not), eggs and green tea or simply do not enjoy the gym environment.

Meal 2:

RF: Do you think that there are significant benefits to outdoor training? Yoghurt and almonds RDD: Most definitely! Apart from Meal 3: being quite economical, research indicates that outdoor training is Cheese platter beneficial, both psychologically and physiologically. It can improve one’s mood and almost all of Meal 4: the movements have functional application. Ground provisions, green salad RF: Are there any key bits of equipment that you need to have for outdoor training? RDD: Ultimately...no. A creative person can utilise his/her environment and own body weight to achieve a wide variety of fitness goals. For instance, if a person’s primary goal is muscle growth, at some point the inclusion of added resistance will be necessary. Hence, items such as weighted vests, sand bags, Bulgarian bags, tires, resistance bands and tubes etc. may be useful to include in an outdoor training regimen. RF: This will be your first off season. How are you planning to maintain your fitness during the off season? RDD: When it comes to my fitness regimen, I do not have an off season. I train with the same intent year round - hardcore for a hard core! This way, I am never caught unprepared for photo shoots, nor do I have to employ extreme dieting protocols pre-contest.

and fish/chicken/beef

Meal 5: Whey proteins

Meal 6: Green salad and fish/chicken/beef

Meal 7: Yoghurt

Meal 8: Casein proteins

RETRO-FIT ISSUE No. 05 MARCH 2014

38 38

RETRO-FIT ISSUE No. 05 MARCH 2014

RF: Top 3 favourite outdoor exercises and why? RDD: Muscle Ups – because they bring you so close to death you are forced to appreciate life.... No, but seriously, the muscle- up is one of the most complete upper body movements there is. It has a pull component (incorporating back, biceps, forearms and posterior deltoid muscles), it has a push component (incorporating chest, anterior and medial deltoid muscles, and triceps muscles) and it requires core activation.

Handstand Pushups – because it is a total body exercise...plus it is inverted. From pointed toes to finger tips, almost all of your muscles and connective tissues are working ardently to keep you balanced in the handstand....and then there is the pushup, which blasts your shoulders and triceps. Box Jumps – because they fry your lower body and have great functional carry over. The explosive nature of this movement also makes it highly cardiovascular.

These three are staples in my personal outdoor workouts. RF: So, you pretty much run your own business, which generally means that you are always at work. How do you fit all of your training and show preparation in? RDD: It can be very challenging at times but time management, careful preparation and sacrifice make it possible in the end. RF: What are your favourite and least favourite body parts to train? RDD: My favourite body part to train is legs and my least favourite is biceps. RF: What kind of cardio do you like best and why? RDD: I like cardio in the form of any sport. Of late I have been leaning towards kayaking the most. Sports come with a variety of intrinsic tasks that break the monotony of traditional machine cardio. RF: What is your calorie intake like in the off season? RDD: Ridiculously zig-zagged... Not much of a calorie counter but it can be anywhere between 1800cals and 4000cals on a given day. RF: What do you think are the biggest misconceptions people have about nutrition? RDD: The biggest misconception is definitely... “There is only one nutrition approach for fat/weight loss”. Another big misconception is... “Healthy/nutritious foods and fat loss foods are one and the same”. RF: What is your favourite cheat meal? RDD: Hard to say.....maybe pizza.

RETRO-FIT ISSUE No. 05 MARCH 2014

RF: What are your goals for your fitness career and will we see you back on stage this year? RDD: My primary goals are to draw attention to Barbados in the sport of Men’s Physique and to establish myself worldwide as a Fitness Model. I intend to compete as long as I am injuryfree and healthy. RF: If you could give someone only one fitness tip, what would it be? RDD: Embrace fitness as a lifestyle change. Make it a part of your life’s regime. You wouldn’t skip brushing your teeth, so avoid skipping workouts. RF: Do you have any shout-outs to fans, friends or loyal supporters? RDD: Warm regards to my family, my prep team, my FitnessWithDoddy posse, my friends and all persons who offer support and words of encouragement to me in my life.

Ramon “Doddy” Dodson Age: 27 Height: 6 feet Off season weight: 195lbs Competition weight: Beckles Classic

175lbs at The Darcy

Competition History: Darcy Beckles Classic (2013) - Men’s Physique - 2nd.

40 40

RETRO-FIT ISSUE No. 05 MARCH 2014

Beach Tra Beach Volleyball Champion

Mona Crawford

Before you skip ahead, saying that you don’t play beach volleyball and this is not for you, consider that sand is an amazing training surface that allows you to perform powerful movements with minimal joint impact. The additional resistance of sand will force you to test your anaerobic limits. Performing activities such as running and jumping on sand gets results faster than the same activities on any other surface. The increased difficulty of training on sand comes from the softer surface that’s absorbing your energy. As a result, you have to recruit many additional muscles when performing the same exercises on sand compared to hard surfaces. To master sand training we call upon Mona Crawford, one of Barbados’ leading beach volleyball players, to give us a little insight. RF: How did you get into volleyball?ll? MC: I started playing when I was going to school at Queen’s College (QC) in 1994. I was a field athlete from the time I started QC in 1989 (shot putt, discus & javelin) and later also joined the netball & basketball teams. I was always interested in sports. RF: What is your number 1 tip for mastering beach training? MC: Consistency….all year round training gives better results than just seasonal training, such as for tournaments or Crop Over. Once you stop and resume after a while, you will go through the soreness all over again.

RF: What does your beach work out comprise? MC: Let me take you through it ...

42 42

RETRO-FIT ISSUE No. 05 MARCH 2014

aining Exercise 1 – Japanese touches

Number of sets – 3 to 4 Number of reps – 15 each side Tips to the movement – knees always bent and keep your bottom low.

Exercise 2 – Sprints Number of sets – 12 to 15 Distance – 30 – 50 metres Tips to the movement – stay low when starting; proper breathing; lift legs and pump arms rapidly.

Exercise 3 – Step ups Number of sets – 3 - 4 Number of reps – 12 - 15 each leg Tips to the movement – posture slightly forward, use your arms and focus on one spot to help with balance; breathe out on step up and in on step down & straighten posture when completing step up.

RETRO-FIT ISSUE No. 05 MARCH 2014

Age

Hei Off

Com

(IND Vol the

NO Car Cup bet

Bar t

Exercise 4 – In & Outs Number of sets – 1 to 2 Number of reps – 12 to 15 Tips to the movement – slow movement; squeeze core at all times; straighten leg fully on the out, breathe in on the in.

44 44

RETRO-FIT ISSUE No. 05 MARCH 2014

Mona Crawford

e: 35

ight: 5’ 8 1/2” season weight: 159 - 163lbs

mpetition weight: 155 - 158lbs

mpetition history:

DOOR) Silver medal in Junior Caribbean lleyball Championship 1997; debuted on e senior national team in 2005.

ORCECA (North, Central America and ribbean) Continental Cup, Pan American p & World Championship Qualifier - all tween 2005 – 2008.

rbados Volleyball Association local tournaments, 1995 – with Harrison College Volleyball Club for 2 years & Deacons Volleyball Club since then; Captain for last 6 years; 2014 Double Crown Champions & top three finishers 10+ times. (BEACH) Gold in Olympic qualifier in 2011 in Grand Cayman. Warrens Beach Volleyball Tournament in 2012 (silver) & 2013 (bronze). Sizzlin Sand Beach Volleyball tournament 2003 – present; won Gold in Antigua & placed 4th in Barbados in 2009 playing with Sharon Bovell. Central American and Caribbean Sports Games in 2006 with Shirnel McPherson & in 2010 with Anthazia Mason.

Tell us what you want to read about in RETRO-FIT Magazine. To have your chance to be our assistant editor answer five short questions to tell us what you would like to read about in future issues of RETRO-FIT Magazine.

HERE: https://www.surveymonkey.com/ s/33SSXKB

RETRO-FIT ISSUE No. 05 MARCH 2014

TRINIDADIAN FIGURE COMPETITOR

FIONA BRANKER Fiona Branker is a well-known name in the fitness industry in her native Trinidad & Tobago. The 5’ 1” wife and mother may be considered little in stature but she is a giant on stage. Her poise and presentation set her apart as a champion.

46 46

RETRO-FIT ISSUE No. 05 MARCH 2014

PROFILE

RETRO-FIT ISSUE No. 05 MARCH 2014

Fiona Branker Off season weight: 135lbs Competition weight: 120lbs Height 5’ 1” Describe your personality: Very outgoing, happy, focused, disciplined, sarcastic, positive, tough Competition history: Too many to remember!

48 48

RETRO-FIT ISSUE No. 05 MARCH 2014

RF: Your profession has played a large part in creating the pocket rocket that we see on stage. Tell us a little about what you do. FB: I balance multiple occupational portfolios. I am a Sport Development Officer in the Ministry of Sport. That portfolio means I engage communities and develop sporting programs at that level. I am a personal trainer & group instructor specializing in women’s health and fitness. I am a spin instructor - which means I conduct indoor cycling group classes. RF: How did you get into the fitness profession? FB: I have always been active and come from active parents. I loved aerobics when I was younger and actually got my first certificate at the age of 17. My passion grew for exercise and after I had my son I knew I couldn’t do the shift system (I worked at an airline at the time) so I decided to make my passion my career. RF: How did you progress to competing on the national and regional stage in the Body Fitness class and what was your first show like? FB: I always lived vicariously through international competitors like Monica Brant but had no idea that competition was available within the region. Then one day I saw Ms. Candice John at the gym where I worked and was simply awestruck by her physique. When I asked what she did I was told “Body Fitness”. I just knew I had to try it; I was hooked! I was a total novice at my first show, but the camaraderie backstage was fantastic.

RF: You are a wife, a mother and you have three careers on the go. How do you manage your work, family life and competition? FB: Plan, plan, plan! I wake very early to ensure my family’s breakfasts and lunches are packed as well as my own. I train for exactly one hour early morning before taking my first clients at 5am, then it’s off to office work. Home to greet my son and ensure homework is prepped before he heads to lessons, then it’s back to the gym for clients and spin class. Back home to finish homework with my son, prepare dinner and organize for the next day. My husband is awesome at helping me though

and we have dinner together every night as our schedules leave little room for spontaneity . My family is my greatest source of support and strength, after God. RF: Can you give us 3 nutritional tips that you use to plan your meals? FB: Always have healthy food/ snacks on hand. If you are working on the road, stop at a supermarket instead of a restaurant to grab a bite (you have more health food options). Pre-cook and freeze food in batches, so it’s just a matter of reheating.

RETRO-FIT ISSUE No. 05 MARCH 2014

50 50

RETRO-FIT ISSUE No. 05 MARCH 2014

FIONA’S DAILY MEAN PLAN

I MUST eat every 3 hours! My meals are very simple and portable, since most of the time I’m eating between clients. Meal 1

Pre-workout: fruit (typically papaya or banana) along with my preworkout / creatine mix Meal 2

Post-workout (4:50am): 1 apple, protein drink (made with water or almond milk) & about 26 almonds Meal 3

8:00am: 3-4 egg whites + 1 whole egg & ½c oats (rolled or steel cut) Meal 4

11:00am: chicken (or fish or beef), sweet potato (or quinoa or brown rice) & veggies Meal 5

2:00pm: yogurt with wheat germ (or flax) or turkey breast on Ezekiel bread Meal 6

5:00pm: 1 can tuna Meal 7

8:00pm: chicken/fish/burger (patty only), salad & veggies

RETRO-FIT ISSUE No. 05 MARCH 2014

RF: Outside of Fitness do you take part in any other sports? FB: I do obstacle events, 5, 10 15k, half-marathons - anything interesting and challenging. RF: What do you do to relax/ unwind/keep your sanity? FB: I put in my headphones and hit the weights or the road; sip some wine; chit chat with my son (he’s 11 years of pure intellect and entertainment); meditate. RF: We saw you on stage in 2013. How was the 2013 season for you and are we going to see you again in 2014? FB: I had a blast in 2013. I did three shows including CAC, which was phenomenal! I can’t wait to compete again! This year I’ll be trying my hand at Physique competitions since I naturally carry a bit more muscle. RF: What has been your biggest Fitness achievement so far? FB: Apart from this feature? Every achievement is a big one to me actually! RF: What is the future for Fiona? FB: I would like to earn my full degree in Exercise Science (I have an Associate’s) as well as earn my PhD in Nutrition Science. Keep my family healthy and happy and travel throughout the Caribbean teaching people how to live a healthy Caribbean lifestyle. I want to inspire women to achieve it all: happy family, healthy mind, spirit & body, business excellence EVERYTHING!

52 52

RETRO-FIT ISSUE No. 05 MARCH 2014

On your Bike

with Barbadian Champion Cyclist Russell Elcock

The set-up Not all cyclists want to compete regionally or even locally. Some of us are weekend riders who go out with friends and some of us just ride to keep fit. No matter why we cycle, we all want to get the best from every outing on our bikes. The set-up your bike will have a significant impact upon your speed and endurance. If you apply all of the tips that Russell Elcock suggests you will see a significant improvement in your performance, especially if you tend to ride longer distances.

RETRO-FIT ISSUE No. 05 MARCH 2014

russell elcock Russell Elcock is arguably Barbadosâ&#x20AC;&#x2122; number one road and time trial cyclist. He has amassed quite a medal collection from races won locally and regionally and all by the age of 20. We think that qualifies him to give us some cycling tips.

RF: How did you get into cycling?

RE: Cycling basically started for me by simply watching the Tour de France. I was fascinated by the colourful suits the various teams wore and the bikes they used. Watching the Tour inspired me to do what those guys were doing and I wanted to be just like them.

RETRO-FIT ISSUE No. 05 MARCH 2014

RF: What is your number 1 tip for increasing your speed?

RE: Increasing the size of your chain ring. The bigger the chain ring the more top end you will get with each pedal stroke, meaning that one pedal stroke will carry you further with a bigger chain ring than with a smaller one. For example, one pedal stroke with a 54T chain ring will carry you further than one pedal stroke with a 53T chain ring.

Helmet This is one piece of kit that you should never leave home without. Any helmet that you buy should be tested and rated, so check before you buy. Check the box: if the label

says “bicycle helmet”, it needs to meet the standards of the Consumer Product Safety Commission. For most riders, safety alone isn’t enough. A good helmet is comfortable, fits securely without being too tight and offers ample ventilation.

Geared up

Bike helmets are available in a range of different types to suit different types of cyclists, for example, road racers or commuters.

The correct clothing is important. The most important features of bike shorts include a lack of seams in the crotch and extra padding to reduce chafing and discomfort while riding. Bike shorts are also made from flexible fabrics that move with you and don’t bind while pedaling. Keep in mind that bike shorts are meant to be worn without underwear. If you are going to spend the majority of your time riding at speed then tight bike shorts offer the most comfort and aerodynamic fit. If you spend a lot of time off the bike - maybe you do a lot of hiking when you go out or you are just using the bike for commuting - then you may need pockets.

Traditional helmets have an outer shell made from polycarbonate plastic, fiberglass or carbon and an inner shell made from expanded polystyrene foam.

OUTDOORS Road cycling helmets appear similar to traditional helmets. However, they generally have more minimalist design, are more lightweight and have more vents than traditional helmets. Skater helmets offer a fuller and more enclosed design than traditional helmets with a hard polycarbonate plastic shell. They usually have fewer vents than traditional helmets. Lower-priced helmets are often one-size-fits all; you simply adjust an internal strap to get the helmet snug. Higher-priced helmets are available in a range of sizes.7

If you are more concerned about the look of the shorts than your speed on the bike, you might want to look for “baggy shorts” with an inner liner. The level and thickness of the padding are important. If you are planning to train like a triathlete then you want shorts with the thinnest pad so you can swim, cycle and run in the same shorts. Bike shorts are also made with a pad that is designed specifically for men and women, so choose accordingly.6 RF: What is your number 1 tip for staying safe while cycling?

RE: Always wear a helmet! Keep to the left side of the road at all times.

Competition History: Caribbean Junior Time Trial Champion 2008 and 2009 Caribbean Junior Road Race Champion 2009 National Time Trial Champion 2008, 2009, 2011, 2012, 2013 National Junior Time Trial Champion 2010 National Junior Road Race Champion 2009, 2010, 2011 Top Caribbean Junior at Youth Commonwealth Games Time Trial

RETRO-FIT ISSUE No. 05 MARCH 2014

Seat Height Seat height is very important. If your seat is too low it can reduce efficiency by 12%. To get the right seat height, measure your inside leg length x 88.3% and that distance should correspond to the distance from the centre of the bottom bracket to the top of the seat. If you are an advanced cyclist then you should invest in a goniometer for measuring the angle of the knee joint at the bottom of the pedal stroke. Setting your seat height based on a knee angle of 25 degrees is more effective than all other methods (including an angle of 35 degrees).1,4

Boot up

Casual riding shoes are designed for comfort.

Pedals and shoes Depending on your sport and level of cycling you will need different shoes. Road riding shoes have a stiffened sole. Off-road shoes are also stiff and inflexible but not a rigid as road shoes.

Cleat pedals are recommended for the more serious riders. They will allow you to transfer more power through your pedals. These come in walkable or road systems. Walkable systems, which have the connectors recessed into the shoe, are great for off-road cycling. They are designed to allow you to walk or even hike. Road systems are designed for road bikes with maximum aerodynamics and rigidity. Clips and straps are another type of fastening system. These are bolted onto most regular pedals and are less expensive than the cleat pedals. They can be difficult to use because you have to use your hand to release them.2

RETRO-FIT ISSUE No. 05 MARCH 2014

Crank it

travelled on one pedal.

The length of your pedal crank is dependent on your height. (Calculation: (inside leg length measured in inches x 5.48 = crank length in mm.)3

The longer the crank the more leverage over big/ heavy gears.

The longer the crank the greater the distance

A long crankset also means that your knees travel further before you can apply that mechanical advantage.

Bar none Have the right handle bars for the job. The shape and size of your handle bar matter. The best bars are aerodynamically shaped carbon fibre bars. They are lightweight and offer several comfortable positions to place your hands. Specialist bars are available for regular road riding, time trials and track riding.

Shifting Gears Shifters can be mounted onto the handlebars, the bar ends, the down tube, or the stem. The positioning of these should be based on your style of riding, with more advanced cyclists having these integrated into their brake leaves. There are two types of shifters - friction and index. Friction shifters are levers connected to derailleurs by stainless steel cables. The derailleurs switch the bike chain from gear to gear. When the shifter lever is pulled, the cable either relaxes or tenses, causing the derailleurs to switch the chain’s gear.

Pressure is where it’s at Tyre pressure is very important to the performance of your bike. Your tyre pressure should be in relation to your body weight. If you are riding on the road, rear tyre pressure should be slightly higher than that of the front tyre (e.g. if you are 150lbs you should have 145-140 psi in the rear and 140 – 135psi in the front).

Index shifters, have set shifting points for each gear. The preset points are set up before riding by tuning the derailleurs. Bike companies offer index shifters that promise single motion shifting that engages the gears immediately. There are four basic designs of bike shifters: bike down tube shifters, thumb shifters, dual lever shifters and grip shifters.5

Tyres that are too hard will increase the rolling resistance on the road and offer a very uncomfortable ride. They will also prevent you from using the spring action in the tyre to develop extra pedal power. Never inflate your tyres beyond the manufacturer’s recommendations. References 1. 2. 3.

http://www.bikeradar.com/gear/article/ how-to-get-your-seat-height-right-14608/ http://wheelworld.com/articles/buyersguide-to-clipless-pedals-and-cyclingshoes-pg194.htm http://www.machinehead-software. co.uk/bike/cranks/cyclist_crank_length_ calculator.html

5. 6. 7.

h t t p : / / w w w. e b i c y c l e s . c o m / a r t i c l e / determining-your-bicycle-saddle-height. html http://www.biking.com/research/bikeparts/bike-shifters.html http://sportsmedicine.about.com/od/ equipment/qt/bike-shorts.htm http://www.which.co.uk/home-andgarden/leisure/guides/how-to-buy-thebest-bike-helmet/

RETRO-FIT ISSUE No. 05 MARCH 2014

Flexibility K erri gibson

Group Fitness Instructor Flexibility

SPORTS DEFINITION: The capacity of a joint or muscle to move through its full range of motion.

Flexibility is an extremely important aspect of physical fitness; however, it is often overlooked due to time constraints. We hit the gym, do our recommended amount of cardio work (some of us!), put in half an hour to an hour of weight training, look at our watch and realize that we can’t spare any more time in the gym, so we leave without stretching. (I know it happens; I’m often guilty of this myself.) Hopefully, by the time you finish reading this article, you will realize the importance of

stretching and set aside at least 10 to 15 minutes to do so. Every action and every movement that we make involves some form of flexibility, be it getting out of bed on mornings (how many times have we heard stories about persons with back pain from just getting up out of bed?) sweeping and mopping, retrieving items off of the floor, bending to lift an object, exercising or sports. If flexibility is restricted, overall performance of these

RETRO-FIT ISSUE No. 05 MARCH 2014

activities will suffer. Lack of flexibility comes from shortening of the muscles and connective tissues. Some factors that cause this include:• Sedentary lifestyle • Poor posture • Age • Sex • Muscle imbalances (difference in muscle length or strength) • Injury to muscle or joint.

y Training

TEAR SHEET

The most frequent complaint or symptom of poor flexibility is back pain and this usually stems from lack of hamstring flexibility. Your hamstrings are attached to your bottom and when short or stiff, can rotate the pelvis under you, which affects your low back alignment. Certain structures, such as your spinal discs, may be compromised if in a poor position. Any prolonged deviation from a neutral spine alignment can lead to pain and discomfort later on.

Stretching for Muscle Recovery This is a widely debated topic, with some studies showing that stretching does not assist with muscle repair or recovery and that stretching before an athletic performance can actually slow the athlete down. Though such studies are thoughtprovoking and do make some valid points, I believe that a stretching routine is very important and should

be included at the end of every workout. In my opinion, the benefits of stretching are far greater than the contra indications. Stretching: • • • • •

Increases flexibility and range of motion of joints Increases circulation of blood Improves posture Reduces muscle tension, thereby relieving stress Reduces the risk of injury.

RETRO-FIT ISSUE No. 05 MARCH 2014

Notes to remember!

•

• • • •

• Always warm up before stretching! Stretching should never be painful. You should feel a slight discomfort while the muscle is stretching but if there is intense pain then you may be pushing yourself too hard. Ease up a little. Never bounce while holding a stretch. Listen to your body and go only as far as it will allow you to go. Be patient with your body and relax; if you are tense it will make the stretch harder. Breathing is key! Breathe, breathe, breathe!

Stretch 1:

Stand with feet a little wider than hip width apart, toes pointing forward. Raise the right arm straight in the air (bicep close to ear), slowly bend to the left (as far as is comfortable for you), reaching long through the arm and opening up the ribcage. Hold for 30 seconds. Repeat wth the left arm. NB: Lightly rest the hand of the arm that is down on the side of your thigh. (Do not use thigh to support body weight.)

Stretching Routine

Muscles involved: Latissimus Dorsi, Intercostals & Gluteus Medius

Set aside 10-15 minutes of your schedule to complete the routine below. Make sure that your muscles are warm before starting (preferably after your cardio workout). Hold all stretches for about 30 seconds, breathing deeply throughout each stretch.

Stretch 2:

Latissimus Dorsi Stretch

Stretch 4:

Tricep Stretch

Raise your right hand overhead, bending at the elbow. Place, your hand on your upper back. Use your left hand to pull your elbow toward your head. Keep your chest up and open and lengthen through your spine, keeping core engaged. Hold stretch for 30 seconds. Repeat on the left. Muscles Involved: Triceps Brachii

Stretch 3:

Bicep Stretch

Standing tall with core engaged and knees slightly bent, extend right arm out in front of you. Gently pull your right hand back (finger pointing toward the floor) until you feel the stretch in your bicep. Hold for 30 seconds. Repeat on left side. Muscles Involved: Biceps and Forearm

RETRO-FIT ISSUE No. 05 MARCH 2014

Stretch 5:

Stretch 6:

Chest Stretch / Modified Chest Stretch

Standing tall with core engaged and knees slightly bent, clasp your hands behind your back and relax your shoulders. Gently draw your shoulder blades toward one another, lifting and opening your chest as you do so. Hold for 30 seconds. NB: If you have a shoulder injury you can modify this stretch by releasing your hands (do not clasp them), still drawing your shoulder blades together and lifting your chest. Muscles Involved: Pectoralis Major / Minor.

Shoulder Stretch

Standing tall with core engaged and knees slightly bent, cross one arm over your body. Using the opposite arm, pull the elbow of the arm being stretched toward the opposite shoulder. Hold for 30 seconds. Repeat on the other side. NB: Keep the shoulder of the arm being stretched relaxed (do not shrug shoulder up under your chin). Muscles Involved: Posterior Deltoid, Supraspinatus, Infraspinatus, Rhomboids.

Hip Flexor Stretch

Using a mat to cushion your knee cap, kneel on your right knee. Place your left foot in front of you, bending your knee and placing your hands on your thigh or waist for stability. Keep your back straight and your core engaged. Lean forward, shifting your body weight onto your front leg. You should feel the stretch in your right thigh. Hold for 30 seconds. Repeat on left leg. NB: The knee of the leg in front should always remain over the ankle. It should never go past your toes. Muscles Involved: Rectus Femoris, Iliopsoas.

Stretch 8:

TEAR SHEET I hope this article has inspired you to add flexibility to your workout routine! Train hard, eat clean, do cardio, STRETCH! and stay focused on your goals! Kerri Gibson Certified Personal Trainer, Certified Yoga Instructor, Certified Real Ryder Instructor, Group Fitness Instructor. References 1. http://www.nsca.com/ education/articles/ stretching-after-exercise-does-it-aid-in-recovery/

Quadricep Stretch

Stand on one leg. Holding on to the opposite ankle, pull the foot up toward your bottom. Keep your knees together and push your hips forward to increase the stretch. Hold for 30 seconds. Repeat on opposite leg. Muscles Involved: Rectus Femoris, Vastus Medialis, Vastus Lateralis, Vastus Intermedius.

Hamstring Stretch

Stretch 7:

Begin in a seated position with legs together and extended straight out in front of you. Lengthen your spine and, lifting your chest, rotate forward from your hips taking your torso over your thighs. Reach as far forward as is comfortable for you. Hold for 30 seconds. NB: Relax your shoulders and remain lengthened through your spine (do not round your back). Muscles Involved: Hamstrings & Lower back

RETRO-FIT ISSUE No. 05 MARCH 2014

ARMS House Barbadian Light Middle Weight Champion

Laron Gibson

Laron Gibson is the curent Barbadian and Central American and Caribbean Light Middle Weight Champion. Who better to talk to about building championshipwinning arms and get some insight into the journey to becoming regional champion? RF: What was it that triggered your fitness journey? LG: At first I only weight trained to gain muscle but the more development I got, the more people asked me about competing. Then I heard about the Mr Schoolboy Show and this guy who always won and I wanted to be like that. So I turned to my art teacher at school, who, at the time, was the most muscular person I knew. As it turned out, he was a bodybuilding judge. He took me under his wing and he taught me how to train, eat and pose. Then he got me into a gym where I met up with great

RETRO-FIT ISSUE No. 05 MARCH 2014

TEAR SHEET bodybuilders and I got more and more advice.

you might find yourself not moving forward.

If not for my determination, newspaper writers would have killed my dreams in the early days of competing but their critiques actually made me better. Now I’m never satisfied with my physique because there’s always room for improvement.

A good example of this is shoulder programs. If you’re doing shoulders and you target your front delts every week, they may not get bigger unless you give the side and rear deltoid some attention.

RF: Do you vary your training program during on- and offseason? LG: Yes, I do - just to confuse the muscles and have them wondering what’s going on now. Also, doing different exercises helps target different fibers. Because there are so many muscle fibers to target, if you don’t change your program

RF: What is your favourite and least favourite arm exercise? LG: I enjoy all exercises but I tend to neglect forearms a bit because they get such a pump while doing back and biceps. Arms are my favourite part to train. For me, the day that I do arms is the only day that I would come into the gym and choose a random

exercise. It really just depends on what I feel like training at the time. RF: You’ve just told us that you change your arm workout randomly. Do you repeat any of your workouts? LG: If I’m getting sore I know I would probably do the same routine the following week. RF: Is there something specific that you concentrate on when you are going through your arm workout? LG: Yes, mostly on a full range of motion and stretching each and every time I do a rep.

Exercise 1:

Exercise 2:

Standing straight bar curls

Preacher curls

Set 1 - 20 Reps

Set 1 - 15 Reps

Set 2 - 15 Reps

Set 3 - 15 Reps

Set 3 - 12 Reps

Set 4 - 12 Reps

Set 4 - 10 Reps

RETRO-FIT ISSUE No. 05 MARCH 2014

Exercise 3:

Exercise 4:

Hammer curls

Tricep press downs

Set 1 - 15 Reps

Set 1 - 20 Reps

Set 2 - 15 Reps

Set 3 - 12 Reps

Set 3 - 15 Reps Set 4 - 12 Reps

RF: Do you perform drop sets, super sets or pyramid sets? LG: If for some reason I didn’t have enough carbs I might not have the energy to do all the reps with the same weight so I would drop set and I only superset if I don’t have much time and that’s rare because I never rush my workouts. RF: Some competitors say that a little cheating at the end of a set is ok to get the maximum pump. Do you do any cheat reps? LR: Yeah, but only with arms. A great deal of damage is still done to your arm muscles doing cheat reps at the end.

RF: What are your top movements to hit the different heads of the biceps and triceps? LG: Preacher curls for biceps and close grip bench press or kickbacks for triceps. RF: What do you think are the most common mistakes people make when training arms? LG: Firstly, not warming up properly before getting into their working sets. Secondly, not getting a full range of motion. People either stop short or don’t extend enough to stretch the muscle fibers. I would also say poor post-workout nutrition. Something as simple as having a shake after a workout can be a real benefit. Another common

RETRO-FIT ISSUE No. 05 MARCH 2014

mistake is not concentrating during sets. For instance, at times you might just move the weight without concentrating on contracting and stretching.

TEAR SHEET

Exercise 5:

Exercise 6:

Laying tricep extensions

Tricep dips

Set 1 - 20 Reps

Set 1 - 15 Reps

Set 2 - 15 Reps

Set 3 - 15 Reps

Set 3 - 12 Reps

Set 4 - 12 Reps

Laronâ&#x20AC;&#x2122;s Split Monday: quads, hamstring, calves Tuesday: shoulders and triceps Wednesday: back and biceps Thursday: quads, hamstring, calves Friday: chest and abs Weekends: rest

RETRO-FIT ISSUE No. 05 MARCH 2014

NUTRITION

Battle of the Belly Bulge by Fiona Branker

How to lose belly fat once and for all It seems the number one question among the physically active and sedentary alike is: how to get rid of belly fat? The battle of the belly bulge seems to be the greatest fitness quest of all time. For some it may be what’s known as a “mummy tummy” for others a “beer belly” and for others just a “pooch”. I’ve heard it described in several ways, but it all boils down to BELLY FAT. Even if it’s been years since you’ve had a flat stomach (maybe you never had a flat stomach to begin with) it is possible to shrink your gut with a little discipline (yes, I said it) and small changes to the way you approach fat loss. Here are four changes you can make to help you beat the belly bulge once and for all.

Your body needs carbs. Over the years certain vital food groups have been demonized by the latest “news breaking” fad diet. Top of the demon list right now? Carbs! Carbs (short

for carbohydrates) are essential for almost every process within the human body; needless to say you need them. What your body doesn’t need is processed, refined, sugary foods. Stay away from white flour, breads, pasta, rice and cereal. Likewise margarine and deep fried foods not only harden your arteries but are almost directly related to belly fat. So what should you eat? Sweet potato, potato, oats, brown rice, yams, peas, beans, fruit and of course vegetables. Look for 100% whole grain or 100% whole wheat for all flour products and all cereals.

Eat fat (for goodness sake!) Your body needs fat to burn fat (believe it or not) but not just any fat - healthy monounsaturated fatty acids. Luckily for you this type of fat is found in some of the yummiest foods (yay) like avocado, olives, olive oil, nuts and seeds, salmon and, best of all, dark chocolate! Not only do these foods taste absolutely delicious, they keep you feeling fuller for longer and keep your fat-burning furnaces humming along happily.

Get your Zzzzz’s Recent research shows a direct link between inadequate sleep and belly fat – yikes! When you’re tired you produce more of the hormone ghrelin, which triggers cravings for those sugary temptations and other fat-building foods. Insufficient sleep also

RETRO-FIT ISSUE No. 05 MARCH 2014

affects levels of other hormones, such as cortisol, which can cause insulin sensitivity, a primer for belly fat storage. Most experts recommend 6 – 9 hours each night, so switch off the sitcoms and go to bed. Your belly will thank you.

Crunches (alone) are not the answer I see them all the time: cardio crunch queens (and kings) doing hours of cardio and thousands of crunches, only to end up with a flabby belly (unfair, I know). Yes, cardio burns calories. Yes, crunches work the abs to some degree but that’s not all you need; you need to hit them weights and hit ‘em hard. Why? First of all, while cardio burns tons of calories while it’s being done, the calorie burning stops when the cardio stops. Resistance training however, causes your body to keep burning calories up to 24 hours after you’re done! Also resistance training builds muscle mass and more muscle equals a happy fat-burning metabolism. Regardless of the countless number of infomercials out there, there’s no magic pill or cream that will get rid of belly fat. However, if you follow the steps above, not only will you be healthier, you will also see a major reduction in your mid-section. What do you have to lose other than the bulge? Editor recommends: Check out Fiona’s abs on page 51!

2014 CALENDAR

DATE

EVENT

LOCATION

March 1

Barbados Bikini and Menâ&#x20AC;&#x2122;s Physique Cup

Lloyd Erskine Sandiford Centre

April 26

Mr & Ms Bridgetown/Novice Bodybuilding, Fitness & Body Fitness

Combermere School Hall

May

Eastern Caribbean Championships

St. Maarten

June 14

Training/Posing/Drug Testing Judges Seminar

National Sports Council

Aug 30

ALLMAX NUTRITION National Bodybuilding & Fitness Championships

Lloyd Erskine Sandiford Centre

October 2-4

Central American & Caribbean Championships

St. Maarten

November

Junior World Championships

TBA

November

Mr & Ms Schoolboy/girl

Lester Vaughn School

November

Darcy Beckles Classic

Lloyd Erskine Sandiford Centre

December

Michael Riley Classic

Combermere School

RETRO-FIT ISSUE No. 05 MARCH 2014

Barbados

Bikini and Men’s 68

RETRO-FIT ISSUE No. 05 MARCH 2014

s Physique

Cup

RETRO-FIT ISSUE No. 05 MARCH 2014