RETRO-FIT Magazine Issue 10 May 2016 by RETRO-FIT Online Magazine

RETRO-FIT Transformation Barbadian Body Fitness Champion

Dionne Thompson

Portrait of a bodybuilder Deirdre Archer

Training

BUILD A BIGGER STRONGER BACK WAIST TRAINING ARM-A-GEDDON

Sports & Fitness Magazine The Caribbeanâ&#x20AC;&#x2122;s top amateur Bodybuilder

Damion Daniel

GET INTO CHARACTER

Junior & Short Class Bikini Fitness Champion

Alisha Barnett Trinidadian Junior Swimming Ace

DERELLE PRESCOTT

THE FUNDAMENTALS OF CORE TRAINING

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CONTENTS

ISSUE 10

Lana Richards - Personal Trainer and Bikini Fitness athlete Nicholas Best - Personal Trainer and Men’s Physique athlete Michael Larry Knight - Personal trainer

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acknowledgement

contributors 2

Joe Bourne - Personal Trainer and Bodybuilder

ABC Fitness Studio Bi- Fitness Club Fitness First Fitness Zone Strike Force Gym

© 2016 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. CONTACT US: e: retrofit.info@gmail.com w: http://www.retro-fitonline.com/ www.retro-fitonline.com

FEATURES

Journey to the Arnolds

No obstacle too great

On balance

Getting to know Derelle Prescott

Grenada’s Men’s Physique Champion and Bermuda’s Body Fitness Champion on their trip to the 2016 Arnold Classic

102

Ryan Gibbons talks about overcoming the obstacles to thrive in track after his amputation Caribbean’s top amateur Bodybuilder, Damion Daniel on striking the right balance between life and training

Trinidadian junior swimming ace tells us about life as a teenage champion swimmer

Enjoying the journey Men’s Physique athlete Nicholas Best on the thrill that is the fitness journey

Leading by example

Athletics and Aesthetics

Barbadian Bikini Fitness Champion, Personal Trainer and mum through the eyes of her son Bermudian long distance runner Zoe Roberts from the New York and London Marathons to Bermuda’s Night Of Champions

INTERVIEW

The Student. The Teacher

Zulema Charles

Barbadian Men’s Physique athlete James Sheppard on the correlation between knowledge and success in his sport

Bikini Fitness athlete and Professional Dancer describing the easy, the not-so-easy and the downright difficult facets of her full, fit life

Portrait of a Bodybuilder

Interview with Barbadian Women’s Bodybuilding Champion, Deirdre Archer

Kalifa Phillip

Trinidadian Bikini Fitness athlete takes us through recovery to self-discovery

38 102

TRANSFORMATION No Excuses!

Dacia Vandeyar on losing 30 pounds after the birth of her daughter and finding her way onto the Bikini Fitness stage

Getting into character

Metamorphosis

Alisha Barnett - from wallflower to outstanding Junior Bikini Fitness athlete Candid conversation with Barbados Champion Body Fitness Athlete Dionne Thompson about her body transformation

TRAINING

Weight-free Core Training

Strengthen your core muscles without weights

Waist Training

Trim inches off your waistline

Arm-a-geddon

Foundation movements to build better arms

Back Attack

Add detail and thickness to your back

Strengthen and Lengthen

Get those glutes and hamstrings going

Shoulder Transformation

Round off your shoulders with these 5 movements

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On the cover SUBSCRIBE TO

The Caribbean’s top male amateur bodybuilder

Damion Daniel www.retro-fitonline.com

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BERMUDA

We catch up with Sabrina Burgess to hear about her trip to the Arnolds in Ohio. pg 12. We also meet a runner with no limits, chasing his dream even after the loss of a limb pg 34.

GRENADA

On our stopover in Grenada, we interview prolific bodybuilder, Damion Daniel. pg 52. His compatriot, Hafid James, also made the trip to Ohio and returned with a historic prize. pg 12.

BARBADOS

Not all champions start off as athletes. An example of that would be Body Fitness Champion, Dionne Thompson pg 70. Bikini Fitness champion, Lana Richards, is leading by example for her son pg 84. Menâ&#x20AC;&#x2122;s Physique athlete, Nicholas Best, talks about enjoying your fitness journey as much as the destination pg 80.

TRINIDAD AND TOBAGO

We meet junior swimming ace, Derellle Prescott, as he explains how he balances peer pressure, school and training. pg 64. Dancer, Bikini Fitness athlete and business owner, Zulema Charles, talks about the easy, not-so-easy and the imposible when it comes to fitness. pg 24.

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Editor’s Note Richard Boyce

Welcome to another issue of RETRO-FIT. It is always an honour to be able to distract you from the gravity of your spinning world and immerse you into the journeys of some of the region’s top athletes. In this issue, we highlight tales of transformation, introducing you to three athletes whose fitness journeys have seen them significantly enhance not only their physical appearance but their self-confidence and sense of self in the process. We learn a lot about taking the first steps (Dacia Vandeyar on p.9), internalising the change you want to see (Alisha Barnett p.48) and constantly pushing yourself to achieve more (Dionne Thompson p.71). Our cover athlete, Grenada’s prolific bodybuilder, Damion Daniel (p.54), offers as close a picture of the finished product as you could ask for. But he provides a welcome reminder that the drive to succeed in your sport or at any other undertaking should be matched by a desire to stay healthy and happy. Even if you’re not aiming for a drastic change in your appearance or fitness, these pages offer our usual healthy doses of inspiration (read about young swimmer Derelle Prescott making big waves, p.64, and Bermuda’s elite runner, Ryan Gibbons, p.34), tips for making fit living part of your day-to-day routine (from Lana Edwards, p.86 and Shakira Doughlin, p.91) and exercises to enhance your core (p.17), waist (p.30), arms (p.44), back (p.58), legs (p.78) and shoulders (p.93). Go on! Get primed for your personal best!

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RETRO-FIT EDITOR-IN-CHIEF

Richard Boyce

EDITORS

Koelle Boyce Asha Chase Ramona Morgan

WRITERS

Joe Bourne Koelle Boyce Shakira Doughlin Michael Larry Knight Monica Teixeira

PHOTOGRAPHY AND DESIGN CONTRIBUTING PHOTOGRAPHERS

Photographflair Akira Joseph Photography Tekoa Photography

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TRANSFORMATION

o Excuses!

Body Transformation with

Barbadian Bikini Fitness Athlete

Dacia Vandeyar

by Koelle Boyce. Photography by Photographflair

Considering taking your fitness seriously, or even getting into competition? Using every excuse in the book to explain why you haven’t taken the leap yet? Barbadian Bikini Fitness competitor, Dacia Vandeyar, gives us a few lessons on turning excuses into inspiration. “You know, that whole exercising thing… that’s just not me. I’ve never been very fit.” Dacia is the first to admit that she’s been there and done that. When we ask her if she considered herself fit before she started training seriously, she laughs. She says that, growing up, she never played sports. At best, she did the occasional exercise but now confesses: “I was never consistent.” In the end, though, it came down to two basic choices: either get over the idea that “fitness isn’t really my ‘thing’” or get used to the idea of being uncomfortable in your own skin. She explains: “After my pregnancy I didn’t like how I looked in and out of my clothes… just didn’t feel like myself.” With encouragement from her boyfriend and current trainer, she decided to take charge of herself and, as she puts it, “join the gym thing”.

couldn’t deal with the waking up so early in the morning.” In hindsight though, she can see that the problem had less to do with time than will. She tells us: “When I first started I was very lazy. I wouldn’t even walk the treadmill for two minutes!” Luckily, she had someone who could quickly size up the situation and get her to commit. “My trainer (Mike Larry Knight) pushed me even though I was so lazy.” The will to get to the next level in her sport now makes her determined to find ways to manage her time. She offers some practical advice: “I know from experience it’s not easy when you have a job, a child and you’re trying to be healthy by going to the gym or other activities. You just have to try to find a balance, for example, you can try going to the gym on mornings, even trying cardio at least three times a week.” Dacia’s own training schedule now looks something like this:

“I don’t have time to exercise” Many of us have used this line at least once, after running through our seemingly impossible schedule and finding no space to squeeze in the time for even a quick workout. It was not much different for Dacia. True, she had actually made the decision to start training and even had others backing her decision. Still, it wasn’t quite smooth sailing from then on. She remembers: “I hated it… I just www.retro-fitonline.com

Sundays - Butt and Hamstring Monday - Legs Tuesday - Shoulders Wednesdays - Chest and Back Thursdays - Legs

That makes five gym days per week and even though she would love to do more, Dacia takes her own advice about balance. She explains: “I also do beach training [but] I don’t really have that extra time right now for outside of the gym activities because I do have my daughter and that’s where my extra time goes.”

“What will people say? Who am I kidding?” Unless you live in bubble or are supremely confident, if you’re about to do something drastically different in your life, you’re bound to spend at least 60 seconds wondering what others will think. Along her journey of transformation, Dacia says she has had her share of “listening to people say negative things about my body changes.” In fact, she counts the naysayers among her biggest challenges. Her response? “I overcome all by being stronger emotionally and mentally, just being focused on my goals.” By now she knows how to drown out the noise with the sound that matters most - a strong inner voice. These days, with success under her belt, that voice tells her that she can do anything she puts her mind to: “The biggest positive change that I noticed was my body. I never knew it was possible for my body to look so amazing … and the fact that I can have so much willpower in me to work so hard for something.” Instead of squinting at the mirror, she now proudly says: “I love what I see every time I look in the mirror. That keeps me motivated.” If she ever needs some inspiration, another little voice is sure to chime in. Dacia says her daughter is often right alongside her on her journey: “My daughter is only five years old but she notices most things. Lots of times when I’m home putting in a few pushups she would join me and she would say, ‘Mom, you’re beautiful you know.”

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FEATURE Transformation

“I can’t do without [INSERT YOUR FAVOURITE FOOD]” For Dacia, sweetbread would fill the brackets. She says: “The hardest thing I had to change was my diet.” She’s been able to give up alcoholic drinks and get into the habit of drinking more water but somehow, she confesses, not only sweetbread, but also fishcakes and snow cones, remain her “biggest challenge to maintain her fitness”. Her diet may still be a work in progress, but a quick comparison of Dacia’s current meal plan and her diet before she decided to lead

a healthier lifestyle shows us how far she has come. She explains that it’s easier to stay on track with her diet if she prepares her food at home. She now cooks three times a week and shares the top five foods in her kitchen: Brown rice Chicken Fish Banana Almond nuts Heaviest Weight 160lbs

DACIA’S DIET BEFORE

AFTER

Breakfast: Anything that is there

Breakfast: Natural 100% whey protein powder, oats, flaxseed, boiled eggs

Lunch: Pie, lamb, rice, potatoes, salad or fast food

Lunch: Brown rice, sweet potatoes, pink salmon with broccoli Dinner: Chicken breast, sweet potatoes with broccoli Snack: Apples, Banana, kiwi, strawberries and almond nuts

“This is so HARD!!” It’s true. There is no getting around putting in the effort to get the results you want. That also means you get to call on your support circle to help you stay on course. From the beginning, Dacia’s trainer has been at her side. When the strain of training for competition got to her, she says, “Mike kept pushing me”. He helped her to push herself - to eat clean, be consistent and do whatever needed to be done. In addition, she

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counts on her Body Transformation teammates, who she says have also been “with me from the beginning of my journey, from my laziness to entering bikini competitions.” Finally, Dacia’s family and friends are in her corner too: “My mom - she supports me a lot in whatever I do. Also, my sweet and honest friends that would come to my competitions. Must say thanks to Sammy Clarke and members of Lifestyle Fitness gym who would encourage me to keep focused…”

Competition Weight 130lbs

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FEATURE

The JOURNEY to the ARNOLDS: Hafid & Sabrina

by Monica Teixeira Photography by Tekoa Photography

he Arnold Sports Festival has become a mecca for fitness enthusiasts and athletes all around the world. Every year thousands of people make the pilgrimage to Columbus, Ohio to partake in the numerous activities and competitions hosted there. In the bodybuilding world the Arnold Classic has climbed the ranks and represents one of the most prestigious international events. Amateurs from around the globe fly in for the chance to test their worth against the very best. While the competition can be stiff, two Caribbean athletes have proven that anything is possible as long as you’re willing to work hard and stay consistent. ‘Body on Fire’ (BOF) soldiers Sabrina Burgess and Hafid James chose to tackle the Arnolds in 2016. Both were determined to improve on their previous placings and walk away winners. Sabrina had previously competed at the Arnold Amateur in 2014, finishing 10th in her class. This year she improved her standings drastically with a third place finish in Figure-Masters and fifth place finish in Figure-Open (Class C). When asked why she had chosen to compete at the Arnolds again this year she had this to

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say, “Coming off of Bermuda’s ‘Night of Champions’ and not being selected to represent Bermuda at the CAC’s weighed heavily on my mind. I stayed on my training regime throughout the fall, and it was the words of Ms. Sandra “Smokey” Simons that echoed within my mind. ‘If you’re in the best shape ever, why wait until next year? Go get what’s yours!’ Ironically, her words were directed at another competitor but I truly felt they were for me! So this was the deciding factor for me to enter the Arnolds once again.” With the help of their coach, Carmichael Bryan, they began one of their most gruelling and intense contest preps yet. Despite the arduous training and the rollercoaster highs and lows of prep, they both stayed the course. With daily encouragement from their fellow BOF teammates and the expert guidance of their coach, both presented their very best packages to date in Ohio. Coach Carmichael looked on in immense pride as his athletes snagged top placings in their respective categories, with Hafid James capturing

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a history-making first place finish. His win marks him as the first Caribbean athlete to take champion status in the Men’s Physique division at the Arnolds. Hafid beat 41 other top-notch athletes in the largest Men’s Physique class at the Arnold Amateur this year. Despite his recent win Hafid has remained humble and gracious, hoping his success will only encourage other Caribbean athletes, “As always it’s an honor to represent the Caribbean and my country, Grenada, and show the world we have some serious talent over here. Above all else I’m hoping I won’t be holding this title for long, I want to inspire people to push the limits. If nothing else, I want people to look at my journey and realize that no amount of negativity or setbacks can stop you. You are capable of anything you put your mind to. So I can only hope I’ll see even more Caribbean athletes hitting the international stages and making history themselves”.

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This marks the second international win Hafid has swept up for his country, helping to place Grenada on the map in the bodybuilding world. Hafid has been overwhelmed by the sheer amount of love and support shown by the island nation. “The feedback from Grenada has been awesome, from being in interviews and articles to shout outs from a lot of people in Grenada. The overwhelming positive support I’ve received from my mother’s birth home has been the icing on the cake. The energy has been nothing but love, and I want to visit at some point and hold a few seminars and workshops for the local athletes there. I’ve already started working with some of them to get them ready for their next show. Grenadian people are by nature hardworking individuals and I really want to see Grenada become a force to be reckoned with in the bodybuilding world.” The energy at the Arnolds is definitely different; there’s a buzz of excitement and celebration in the air. Athletes and fans are aglow in anticipation of the experiences that await them over the next few days. Perhaps the pinnacle of such moments for any athlete is making top callouts, which is a huge honor in such a prestigious show. Sabrina describes the experience as almost surreal, “When I first arrived in Ohio I was excited. This was the time for me to

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shine and my emotions were running high! But when I made first callouts all I could keep saying to myself was ‘YES, YES, YES’ in sheer joy. This is what I worked hard for! All the time, energy and effort had paid off. This was my moment!” Sabrina celebrated her top finishes by showing off her well-earned hardware during a quick photo-op before heading out to her post show guilty pleasure, The Cheesecake Factory. “I was over the moon about my placements and sharing my success with the Body on Fire team was the best! It meant so much to have them fly to Columbus to support Hafid and me! Even my teammates that did not attend sent numerous congratulatory messages.” After a stunning performance at finals, Hafid was ready to wind down with his coach and fellow teammates. “Overall, the Arnolds was a phenomenal experience but my most memorable moment was seeing my teammates and coach after I won. Seeing how happy they were and how proud my coach was really resonated with me. Carmichael and I are really close. I call him my fitness father and I his son, so to see my pops in tears of joy, knowing some of the things we have been through really made me happy.” And if you’ve ever wondered what’s the first thing a Arnolds champion does after winning a title... It’s eating, of course! “The first thing I did after www.retro-fitonline.com

I won was to go eat some well-earned burgers with my coach and teammates that came up to support Sabrina and me. On the way to the restaurant we stopped at the famous Arnold statue and I snapped a few of my favorite pictures there with my trophy and Grenada flag.” The BOF soldiers are known for their incredible team spirit and the unbreakable bonds the athletes develop during the journey to the stage. Arnold prep was no exception; Sabrina and Hafid drew on each other’s strength and progress to stay focused. Hafid knew Sabrina was giving 110% every single day of prep and looking absolutely phenomenal. “Sabrina has always been a huge inspiration to me since the first year I started training with CM. Knowing she is older, married, has kids, and a busy life/job but still devotes herself fully to her sport has always impressed me. Sabrina manages to balance it all, and come in competitively with every show she decides to do. Her level of discipline and commitment to excellence is truly admirable, and I was definitely drawing on her strength as motivation during this journey. How could I complain about thirty minutes of cardio, when I knew this woman was doing hill sprints for an hour?” Now that the post competition dust has settled and the athletes have had time to reflect on their

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journeys, they wanted to express thanks to all those who were a part of this chapter in their fitness journey. Sabrina: “To my BOF teammates, you guys are amazing (I wish I could name you all), you are the best support anyone could have! Big thank you to Sergio White, owner of Positive Results, as he has supported me and many other athletes that train at his gym. Thanks as well to ‘The Bermuda Bodybuilding Federation’ and of course my coach, trainer and friend Mr. Body On Fire himself, Carmichael Bryan, and my husband, Jude, who has been my rock throughout my bodybuilding journey! #bodyonfire #positiveresults” Hafid: “Huge shout out my coach, the best in the Caribbean, Carmichael Bryan and to my whole Body on Fire team, especially my fitness sister, Danielle and my gym partner, Monica Teixeira. Also thank you to Cecil Mitchell of the Grenada Bodybuilding Federation and everyone down there who showed me nothing but love. To my brother, Shae James and Kara of Kara’s Kitchen, who have been supporting me from day one – I love you guys. Also, total respect to Sergio White of Positive Results Gym in Bermuda. He sees the work we athletes put in and continues to help us wherever he can.”

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WORKOUT - CORE TRAINING

CORE TRAINING

by: Personal Trainer Joe Bourne Photography by Photographflair

trengthen your core muscles and trim your mid-section. No weights are need for these movements. All you need is some space and maybe some soca to set the tempo.

Exercise

Level

Repetitions

Sets

Bird Dog

Beginner

8-10

1-2

Intermediate

10-12

2-3

Advanced

15-20

3-4

Bird Dog Kneel on the floor and lean over to rest on your palms. Ensure that your hands are in line with your shoulders and knees in line with your hips. Keep your head, neck and back in a straight line. Raise your right arm and stretch it forward to form a line with your torso. As you bring your arm forward, kick your left leg backwards until it makes a straight line with your torso. Hold for 1 â&#x20AC;&#x201C; 2 seconds. Slowly return your arm and leg to the starting position and repeat with the opposite arm and leg.

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Modified Push Ups With your knees on the floor, place your hands shoulder width apart and drop your hips forward so that your buttocks is not sticking up in the air. Keep your toes on the floor and your core tight. Facing the floor, proceed to bend your elbows and take your chest towards the floor until you are about an inch from touching the floor. Then push yourself back up to the position where your arms are extended. Avoid locking your elbows and remember to inhale as you go down and exhale as you come up.

Exercise

Level

Repetitions

Sets

Modified Push Ups

Beginner

8-10

1-2

Intermediate

10-12

2-3

Advanced

15-20

3-4

Beginner

8-10

1-2

Intermediate

10-12

2-3

Advanced

15-20

3-4

Push Ups

Push Ups With your body fully extended, place your palms shoulder-width apart and your toes on the floor, making sure not to drop your lower back in. Tighten your core to avoid this happening. Keep your neck in a neutral position and look downwards to the floor. Inhale and lower your chest until it is about an inch above the floor. Exhale as you extend your arms back to starting position. Avoid locking your elbows.

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WORKOUT - CORE TRAINING

Side Plank Lifts Position yourself on your side with your forearm resting on the floor directly under your shoulders and fingers facing forward. Keep both legs in line and fully extended. Place your free hand on top of your top leg with fingers pointing towards your feet. Lift your hips off the floor as high as you can, being careful not to fall forward or backward. Pause for about 2 seconds and then return your hips to the floor without resting. Raise your hips back up to the top position and make sure your core is tight at all times. Face forward with your neck in neutral position. Exhale as you lift and inhale as you descend. When all reps are completed, repeat on the opposite side.

Exercise

Level

Repetitions

Sets

Side Planks

Beginner

8-10 each

Intermediate

10-15 each

Advanced

15-20 each

2-3

Beginner

8-10

Intermediate

10-12

Advanced

15-20

Beginner

Intermediate

15-20

Advanced

20-30

3-4

Tricep Dip Crunches

Tricep Dip Place your palms on the bench shoulder-width apart, with your legs extended in front with a slight bend in your knees. Keeping your upper body close to the bench, bend at the elbow and descend about 90째 in a controlled manner. Then push yourself back up to starting position by extending your arms again, keeping your head forward. Inhale as you go down and exhale as you come up. Remember to push with your tricep and not hip or leg muscles.

Crunches Lie face up with your knees bent about 45째 and your feet hip distance apart. Place your finger tips behind your ears with your elbows facing out. With your chin off your chest, suck your stomach in and proceed to lift your shoulders and upper back off the floor as you exhale. Inhale as you return to the floor. Always be mindful not to place your hands behind your head and pull on your neck.

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Oblique Crunches Lie on your back with your right leg bent above the floor at 45째; keep your left leg extended and off the floor. Place your finger tips behind your ears with your elbows facing out. Lift your shoulders and upper body so that your left elbow moves towards your right knee, then return to the starting position, moving your head back to the floor. Exhale as you lift and inhale as you return to starting position. Always make sure that your lower back is in contact with the floor. Repeat on other side.

Exercise

Level

Repetitions

Sets

Oblique Crunches

Beginner

10-15 each

Intermediate

15-20 each

Advanced

20-25 each

Beginner

10 each

Intermediate

10-15 each

Advanced

15-20 each

Step Squats

Step Squats Stand with your feet together, with your hands on your hips or bent and crossed at shoulder level. Moving your right leg and bending at the knee, take a big step to the right side. When your foot touches the floor squat down to a horizontal position. Push up off your right leg and return to starting position. Repeat with your left leg on the opposite side. Make sure your upper body is erect with your chest up. Keep your head forward and your feet in contact with the floor when squatting. Inhale as you step out and exhale as you push back to starting position. www.retro-fitonline.com

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James Sh INTERVIEW

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Sheppard The

Student The Teacher

By Koelle Boyce Photography by Photographflair arbadian Men’s Physique athlete and teacher by profession, James Sheppard, likes to keep things simple. Take his definition of fitness for example: “Being able to walk or run with little discomfort and passing my physical when I go to the doctor.” At a very basic level, who can argue with that?

Don’t give in to the temptation to associate his easy-going approach with any shortage of insight. James’ competition suggests that he’s doing quite a few things right, and not by chance. In fact, when RETRO-FIT spoke to him, he drew us a clear picture of the virtuous cycle that connects his success to his ever-expanding knowledge about fitness. In short, the more he knows (and applies) the better he can be and has been. As you know, RETRO-FIT is all about helping our readers to get primed for their personal best. We enlist James’ help as he recounts his own fitness journey and how it is leading him to “a vastly increased understanding of how the body responds to diet and exercise when done properly”. He is more than willing to share a few tips as he’s ever grateful to those who have helped him in the past and continue to pass on their own knowledge. Thinking about his own start several years ago, he remembers: “I was always interested in sports from a very young age and, having gone to university from secondary school, I wanted a new sporting challenge… It’s then that I picked up weight lifting. The learning curve was indeed steep and thoroughly enjoyable and I met many interesting and knowledgeable people along the way who either encouraged or directly helped me to learn more and be more along this fitness journey.”

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What James knows for sure about… Diet and the human body

cooked or added to complete meals the same day as I go.”

With diet, the devil is in the detail

You don’t have to sacrifice strength… even when you shift your diet into high gear to prepare for a show

“It’s critical to know exactly how much and of what food you are putting in to get a precise look and to help to make adjustments so… I do check my caloric intake. So, anywhere between 4000 and 6500 calories I would consume in between bulking or cutting phases.” Frozen and fresh can help keep your meal prep on track

“Some of my strongest lifts have come whilst prepping for shows. Seems odd but I don’t stress my body unnecessarily whilst dieting so I can maintain and even increase my strength. The only thing I should be losing while preparing for a show....is fat.”

Bulking & Cutting: James’ Diet MEALTIME

BULKING PHASE

CUTTING PHASE

6:00 AM

10 EGG WHITE OMELETTE AND GREEN TEA

1 CUP OATS, 2 SERVINGS WHEY

7:00 AM

5OZ CHICKEN, 1 CUP RICE

CEREAL, 3 WHOLE EGG OMELETTE

8:00 AM

5OZ BEEF WITH MIXED VEGGIES

6OZ CHICKEN

10:00 AM

7OZ FISH, 1 CUP QUINOA

10OZ MARLIN, 1 CUP BROCCOLI

2:00 PM

4.5OZ BEEF WITH MIXED VEGGIES

1 CUP BROCCOLI, 1 CUP RICE

5:00 PM

2 SERVINGS WHEY, 1 CUP BERRIES

5OZ CHICKEN

9:00 PM

1 SERVING BCAA, 5OZ FISH WITH MIXED VEGGIES

1 SCOOP CASEIN WITH WATER

“I usually cook my meats twice per week and freeze while carbs and fats are

What James has been learning about… Exercise and the human body It’s best to mix things up when it comes to cardiovascular fitness “I think high intensity cardio done in the gym is most effective for me. However low-intensity walking or jogging is also effective and having a good blend of the two is key to maintaining

good heart health… I love to play football on weekends for cardio and take walks through my neighbourhood along with some outdoor bootcamp-style training occasionally.” You’re better off without an ‘off season’ “I don’t have a true off season per se… I continue to train intensely to maintain my general levels of fitness.”

James’ Training Split MONDAY TUESDAY WEDNESDAY

ABS, GLUTES, CARDIO

THURSDAY FRIDAY SATURDAY

BACK, ABS, GLUTES

QUADS, CALVES, BICEPS CHEST, TRICEPS, HAMSTRINGS QUADS, CALVES BACK, SHOULDERS

Looking ahead... As his knowledge expands, James’ core goal stays the same: “Striving to always be a little better than I was the last time around.” For the 2016 season, he’s working towards having “a better package to take onto the competitive stage than what I had in previous years.” While he plans to focus on improving the detail in his abdominal area, he’s also aiming “to bring up my physique all around.”

appreciation of Men’s Physique: “I’ve found that over time the bigger you could be whilst still fitting into size 30 boardshorts, the better chance you had of winning. Now, a return to a smaller, more aesthetically pleasing figure is making a comeback to the sport with the introduction of the new Classic Physique division so we will see how the outlook changes in this season and beyond.”

Looking ahead, James welcomes what he sees as a more traditional

For all that he’s shared about nutrition and training during our interview, perhaps James’

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best lesson is his example of an attitude of gratitude. His perspective on his sport speaks volumes. Asked what he would change, if anything, James is clear: “I love the sport. It has given myself and countless others so much... What could I possibly change about that?”

Strike Force Gym and Summit Pro Bodies who would have helped and encouraged me along the way; Ramon Broomes for always pushing me and me doing the same for him to better our physiques daily.

James is especially thankful to… Corey Springer of Narkside Fitness; Khandee, my support system and underrated pillar of strength and love when I needed it most; everyone at

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INTERVIEW

ZULEMA

TRINIDADIAN BIKINI FITNESS ATHLETE By Koelle Boyce Photography by Photographflair

ULEMA ‘ZEE’ CHARLES, professional dancer, business owner and Bikini Fitness athlete talks to us about the easy, the not-so-easy and the downright difficult facets of her full, fit life.

Like taking candy You could put it down to pride. Zulema Charles says she first joined the gym after the mirror gave her a shock: “My poor eating habits caught up with me when my metabolism started to slow down. I gained 10lbs of fat along with some less-than-attractive cellulite and I freaked out. Went in the gym for vanity…” It seems more likely, though, that her background as a professional dancer has something to do the ease with which she can buckle down and be disciplined when it comes to athletic training. Zulema transitions smoothly into what she calls her ‘NIKE zone’. She explains: “I just do it. FULL STOP.” That attitude got her past one or two other shocking experiences during her earliest days in the gym: “I thought I was fit because I danced and had a 2- 4 pack. I joined the gym and realized I couldn’t run for three minutes on the treadmill, could barely curl a five pound and I was bawling by the eighth rep and had seven more reps to go.” Her discipline was so evident to people around her that it wasn’t long before they were encouraging her to make the transition to competition. “I started training in October of 2012, she remembers. “In 2013, trainers constantly asked if I was preparing for competition because of my dedication.” That set on her the road to the Trinidad & Tobago Body Builders & Fitness Federation National Juniors Championship and from there, she admits she “was hooked”. 24 RETRO-FIT MAY 2016

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ZULEMA’S TRAINING SPLIT MON: Quads TUE: Shoulders/ Biceps/ Calves WED: Core/ Cardio THU: Back/ Triceps/ Calves FRI: Hams/ Glutes SAT: Core/ Cardio Zulema shares her secret for making light work of training for competition. Simply put, you have to like what you do. “I like the feeling of mastering myself. Maintaining strict discipline even when I want to give up. I enjoy the grit, willpower, determination and www.retro-fitonline.com

mental fortitude you have to adopt in order to see yourself through contest prep.” Those are the traits she admires most in the athletes she follows on Instagram. She stops short of singling out an individual as her sole inspiration, but insists:

“The common characteristic for all is that they work hard and make no apologies for it. They have a no-nonsense approach to training, diet and life. They are always determined to do better and improve themselves. That’s why I follow them.” RETRO-FIT MAY 2016 25

On TRAINING (Easy!) “I train 6 days a week and hit each body part at least once a week. My routine changes depending on what I want to build/ lose/ maintain and type of muscle. It evolves with my body, e.g. I do calves 3 times a week because I’m trying to build the stubborn thing and that particular muscle can HANDLE 3 times a week. I won’t do quads 3 times a week. My quads can’t handle once a week! I could barely sit down 3 days after! However, no matter what, I alternate between upper, lower and core. So I won’t do quads and hamstring back to back.”

On DIETING (Not-so-easy!) “[My diet] depends on so many factors - where I am physically in relation to the contest, type of diet I have to adopt given the time frame and even what body part I am training, e.g. if I’m too ‘hard’ I’m not going on a low cal diet. I’ll dry up further. If I’m too full I can go on a low cal, low carb, intermittent fasting or cycle. I’ve tried them all. I realized when I started researching that everyone responds differently to various diets. You have to find out what works for YOU. That being said, I stick to the usual suspects: healthy carbs like, quinoa, oats, brown rice, sweet potato, protein and eggs, anything green.”

On FITNESS @ CARNIVAL (Impossible!) “I sleep through alarms set to wake me up to eat, don’t get to eat because I don’t have the energy to get off the bed or, the ever popular, fall asleep at the table next to my plate of food... I eat when I can and I’m not overly picky with food at that point.”

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Takes a little more effort to … Zulema tells us that applying that disciplined approach to other areas of her own life is still a work in progress. Take dieting, for example. She’s very clear about its importance: “You cannot out-train a bad diet.” She has even begun studying to become a Health and Wellness coach, giving that priority over her other goal of becoming a personal trainer. Being informed about proper nutrition only makes it marginally easier to practise though. She still describes dieting as “the hard part” and explains, “That’s where your discipline and willpower are constantly tested. www.retro-fitonline.com

I have a massive sweet tooth that can derail me if I don’t keep it in check.” So, what do you do if you (1) have this sweet tooth and (2) believe that you could happily live in a bakery? (She misses “bread, cakes, scones, cookies, rolls and tarts” the most when she’s prepping for competition.) Well, you start your own baking company of course! Zulema’s company, ZeeFIT, sells protein muffins as well as other healthy snacks. The muffins are a now a staple item in her gym bag, along with “my SAN Shaker, Titanium Whey, BCAA, gym gloves, ankle attachment for cables…”

Zulema tours with soca superstar, Machel Montano. Maintaining her fitness while travelling for work is the other trick she just about manages to pull off. “Touring is challenging during contest prep. I usually walk with food to see me through the plane ride. After that, I have to make do with very limited choices at the airport and hotels. I’ve had to grill waiters on how food was prepared and have sent food back when it wasn’t done to my specification. Exercising is fine. There are gyms in the hotels. It [is] just a matter of getting it done even though you’re a tad jet lagged.”

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Just short of a miracle The real test of Zulema’s fitness regime comes at the height of Trinidad’s Carnival season. By now, she has ruled out attempting any competitions at that time of year. “Carnival is MADNESS. Two weeks before Carnival, we usually rush from rehearsals to fetes to perform. I can’t eat anything substantial and hit the stage. Forget eating clean, EATING becomes a problem. My body prioritizes sleep above nutrition... Protein bars, protein cookies, shakes and BCAA and glutamine are my 28

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best friends.... I tried to at least maintain my protein intake in 2015 and I looked pretty great after the season.” The Carnival versus fitness struggle is, thankfully, seasonal. However, since she has started competing, an ongoing battle rages year-in, year-out for Zulema when it comes to her fitness class. Zulema says the Bikini Fitness division is tricky “because we have to walk the VERY fine line between appearing too conditioned, too full, or too soft”. Despite popular belief that that makes the class easy (“Internationally,

bikini athletes are seen as ‘fuff’ compared to the other bodybuilding divisions because we don’t have to develop as much muscle or conditioning”), Zulema says the balance is “quite difficult to nail”. That struggle aside, she also finds herself torn between two classes. She acknowledges that, even though her dancing would have given her an advantage as a Figure competitor, the Bikini Fitness class that she has chosen is better suited to her job. If she had her way though, she might be in a different class altogether

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“somewhere between bikini and figure”. In the meantime, she’s not complaining too much. Zulema now sits at the top of her class, having copped first place at the Trinidad and Tobago National Juniors in 2015 – an achievement she counts as the most memorable of her fitness career to date.

her own lifestyle, Zulema is generous in offering her help to others: “I’m for anyone who wants to make the change and adopt a healthier lifestyle. You can come up to me and ask any question you like.” Even so, she reminds us that she’s a dancer, athlete and businesswoman: “If it’s over 10 minutes though, step into my office!”

Competition aside, it’s clear that health and wellness have become something of a vocation. Remembering how difficult it was to find support when she decided to change www.retro-fitonline.com

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WORKOUT - WAIST TRAINING

By: Michael Larry Knight Photography: Photographflair

WAIST TRAINING Trim inches off your waistline with these moves

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WORKOUT - WAIST TRAINING

Hanging Lateral Leg Raises

Hanging Oblique Late

Enter pull up bar with your hands fully extended at shoulder width

Exhale and lift your legs, bending your knees at a 90 degree angle

Keep your legs straight together and your pelvis rolled backwards slightly. This is the starting position.

Hold for a count of 2.

Inhale and slowly lower your legs to the start position

Mountain Climbers Begin in a push up position with your weight supported by your hands and toes. Bring one knee up until it is in line with the hip. This is your starting position.

Grip the pull-up bars as in the Hanging Lateral Leg Raises. Start the movement by flexing your hips and knees, lifting your legs up.

Plank Springing from your toes, exchange the position of your legs. Alternate and repeat for the prescribed duration.

Get into a push up position on the floor, supp weight on your toes and elbows.

Your elbows should be bent and directly belo shoulders. Keep your body straight at all times. Hold this position as long as possible.

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Side Bends

eral Leg Raises Pull your knees up and to one side, going above 90 degrees. Then lower your legs to the starting position.

Stand up straight, holding a pair of dumbbells with your palms facing your body and your feet at shoulder width. This is your starting point.

Avoid swinging and repeat on the other side.

porting your

ow your

Keeping your back straight and head up, bend to your right from your waist as far as possible.

Repeat on your left side.

Hold for a second in the contracted position, then exhale and return to the starting point.

Exercise Ball Crunches Sit on an exercise ball with your lower back against the ball. Bend your legs at the knees with your feet pressed firmly onto the floor.

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Your upper body should be hanging off the ball. Lower your body into a stretched position. This is your starting point

Exhale and flex your abdominal muscles, bending at the waist and moving your upper body forward.

Hold at the top for a breath and then recline your upper body to the start position.

Do not use your hands to assist you.

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FEATURE

NO OBSTACLE TOO GREAT

by Monica Teixeira Photography by Tekoa Photography

Ryan Gibbons

29 year old Ryan C. Gibbons is one of Bermuda’s brightest up and coming runners. After voluntarily undergoing leg amputation, he has become an inspiration to many on the island and an advocate for those living with limb difference. Ryan’s involvement in body movement began at a young age thanks to his father, Richard Gibbons, who was an amateur bodybuilder in his youth and is currently a master martial artist. Having that template growing up, athleticism came naturally to Ryan. However, his passion for fitness truly began after losing his leg in the wake of a devastating motorcycle accident in 2008. “Before the accident I never really thought about running, I was doing mostly weight lifting here and there and the most I would run was 100 meters or a 250 meter sprint. After my accident I was told I would never be able to walk again without a cane or crutches. So my goal became being able to walk with no assistance.”    Ryan then began the arduous journey back to recovery. “I had a total of 14 reconstructive surgeries, but after the last surgery one of my ankle bones disintegrated.” That changed the entire game for Ryan.

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“I was told I would need another 26 months and 6 more surgeries, but would never recover full use of my leg. They told me I would be pain killer dependent for the rest of my life. I would never dance. I would never run. I wouldn’t be able to walk uphill. Overall, they offered me just a really poor quality of life. At that point I felt my best shot to get back to my life was the amputation.” So, in 2010 Ryan voluntarily underwent the amputation surgery.  He then began his rehab at Boston Children’s Hospital. “The guy who built my leg is an aboveknee amputee himself but went on to be a paralympian. Despite losing his leg at 9 years old he became a champion alpine skier. Now, I’m living with this elite level athlete post surgery and going through a rebirth of sorts. It was definitely an eye-opening experience and I became absolutely focused on my goal to walk without a cane.” Since then Ryan has progressed immensely and he has become one of Bermuda’s elite level athletes. “I train about 7 times a week. So I’m in the gym or running almost every single day. I train at a 24-hour gym that really works with my schedule seeing as I’m a bartender by trade (Voted Best Bartender in Bermuda 2012, 2014 and 2015) and allows me to easily balance fitness with my crazy work hours. If I need to, I’ll come in after work and put my time in. No excuses! I believe in the ‘10,000 hours to mastery’ principle. To achieve the goals I want I need to put the hours of work in. If I slack off, someone out there, who is putting that time in, will beat me.’ When asked how he keeps motivated with his training, Ryan says he uses videos from YouTube fitness celebrities www.retro-fitonline.com

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RETRO-FIT MAY 2016 35

such as CT Fletcher or Frank Madreno to get pumped up for his workouts. He now focuses most of his energy on speed work and bodyweight movements, but he is no stranger to intense lifting. “I was really into power lifting at one point. I even got up to a 325lb deadlift. However, I got out of the heavy lifting because of the stress it placed on my prosthetic; plus I found the bulkier muscle was weighing my frame down for my runs. My goal right now is to stay light and agile to eliminate any extra weight and stress on my body. I train constantly and try to eat as healthfully as possible but if I’m craving something specific I don’t deprive myself.’ Ryan has run Bermuda’s annual May 24th half marathon the past two years. “The half marathon is the longest distance I’ve ever run and it took a whole support team to get me through the race. After every 4-5 miles I have to replace the liner [on my prosthetic] because of the moisture that collects there. It was just like a race car pit stop. As soon as I ran in, my team got to work on helping me remove and replace the liner and get back on the road as soon as possible.” He completed the half marathon in 1 hour and 45 minutes in 2015, improving drastically from 2 hours and 45 minutes the previous year. “I’ve also gotten into a lot of obstacle racing too which presents its own set of unique challenges but is crazy fun as well. My team and I actually took first place last year in one of the Bermuda Triple Challenge races.” Ryan is now preparing for several races next year, including the Spartan Sprint at Fenway Stadium and a full marathon. With a strong support system and incredible focus, Ryan has his sights set on big dreams.

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“My overall goal is to participate in the 2020 paralympics. 2020 should be the first time they include races in my distances, but if they don’t that is plenty of time to get stronger at the shorter distances.”    He also hopes his fitness journey will bring attention to some of the struggles amputees have to deal with in their lifetimes. “Insurance doesn’t cover my prosthetics anymore. There was a lifetime cap of $15,000 in Bermuda at the time and my first prosthetic alone cost around $12,000. Leaving me with practically nothing to use for my next prosthetic, which I had to take out a medical loan for. Unfortunately that particular device snapped before my loan was even paid off and left me at a loss. We decided to do a fundraiser, which a lot of people got behind, and I was able to get a new device.”   www.retro-fitonline.com

Since the fundraiser Ryan has become a sponsored athlete and ambassador for ‘A Step Ahead Prosthetics’. “Due to my sponsorship the last running device I got was free, which I am so grateful for. Each device has about a 3-5 year lifetime, but my last device didn’t even last a year. Apparently I am progressing faster than the current tech.” Since the amputation in 2010, Ryan has gone through 4 devices. “I really have to give a huge thank you to my sponsors and Robert Emmerson, the prosthetist who makes my devices. Without them none of this would be possible.” Within the community Ryan is an active advocate for those living with limb loss and education on limb difference. “I am trying to change the perception of amputees in Bermuda. I want to break the mould and show people what I can achieve. I can only hope that by raising awareness, change will occur as well. Just this year the insurance cap was raised from $15,000 to $30,000, which is fantastic growth. However, I will continue to strive for greater change as I believe there should be no cap on prosthetics.” Ryan’s advice for those on their own personal fitness journey is: “If you aren’t failing 60% of the time then you aren’t learning anything either. Don’t be afraid to fail; there is knowledge in our failures. The point is to get back up with the new knowledge gained, and continue forward. At the end of the day it doesn’t get any easier, you just get stronger!”

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RETRO-FIT MAY 2016

DEIRDRE ARCHER INTERVIEW

Portrait of a Bodybuilder Photography by Photographflair

FITNESS

How did you get started in fitness? n 1992, due to medical reasons, I decided to start some form of physical activity. So I started the gym. Like any typical female it was strictly aerobics & super circuit classes until I was introduced to weight training by Anthony Griffith and I haven’t stopped since. [It’s been] 23 years to be exact and I plan to continue as long as I can.

Before you started to train for women’s physique would you have considered yourself fit? To a point, yes. In the earlier years of my training, I never paid close attention to my diet but that changed along the way so the transition wasn’t that difficult. What has been the biggest challenge to your fitness? My biggest challenge is a coccyx bone injury I received in the early stages of my weight training journey that flares up time and time again. So that has limited me over the years on weight training mostly for my legs, compared to my upper body. Have you always been active? Did you

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Deirdre Archer Age: 44 Height: 6’ 1” Off season weight: 187lbs Competition weight: 165lbs Competition history:

2011 Ms Bridgetown - 2nd Nationals, Ms Barbados - 2nd

2013 Nationals, Ms Barbados 2nd Central American and Caribbean Championships (CAC), Bodybuilding - 4th

2014 Nationals, Ms Barbados Physique - 1st CAC, Women’s Physique Open - 7th

2015 Nationals, Ms Barbados Physique - 1st CAC, Women’s Physique Tall Class - 1st Darcy Beckles Bodybuilding Classic, Women’s Physique - 1st

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play any sports growing up?

NUTRITION

Hmmmm, no, I was not athletic or into sports really. I played netball up to third form at secondary school. Not much though…!

What are your views with regard to supplements? I do use supplements - BCAA, glucosamine, fish oil etc., which provide additional support in energy and recovery. However, they should not replace a sound nutrition regime.

Have you ever felt unmotivated and what did you do to come back? Of course! It’s not an easy journey so self-doubt will creep in, especially when your body is not responding as fast as you would like it to or to the same things you did the previous year. So I regroup, tweak where necessary and refocus on my goal.

How do you prepare your meals? My food prep is done on Sundays. I would prepare my meat for the 5 work days and, depending on my source of carb, 3 days. On the 3rd day I prep for the other 2 days. What does your diet look like when you are trying to get lean?

TRAINING Top 3 favourite exercises and why?

INCLINE CHEST – love the feel of a good chest pump. LEG EXTENSIONS – my strongest leg movement & the direct hit on the quads. ROWS - for back, whether seated or bend over – love the feel of the contraction. How do you split up your training sessions?

Monday Tuesday Wednesday Thursday Friday

Chest, Back, Hamstrings, Biceps Legs, Shoulders & Triceps Cardio & Abs Chest, Back, Hamstrings, Biceps Legs, Shoulders & Triceps

What kind of cardio do you like best and why? Plyometric exercises e.g. jump jacks and squats, and I love skipping. I don’t mind the stairmaster or elliptical machines but always seem to watch the time… What outdoor training techniques do you incorporate into your training? I incorporate running and some beach training. I prefer outdoor cardio - much more peaceful and the time moves quickly.

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Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Water

Oats, can of tuna Cup of coffee, small apple Chicken breast, 4oz sweet potato Cup of coffee Chicken/Tilapia with green salad or vegetables Water intake is 2 gallons a day.

What is your favourite cheat meal?

ALMONDS – lets say I eat too much… and rock cakes. COMPETITION

When did you become involved in competitive fitness/bodybuilding? Philip Toppin & Ricardo Burrows were behind me for years to consider competing but I only made that decision in 2011. I was turning 40 later that year so I wanted to do something memorable. Also, I always wanted see how my body would look in shape. Funny enough, it was supposed to be just that one show. Why did you choose women’s physique? Women’s physique is the perfect division for me. Simple yet fussy…! The fanfare with the other divisions - makeup, hair, nails, constant smiling - just don’t fit my personality. RETRO-FIT MAY 2016

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What do you enjoy most about competing? The finished product. That satisfying feeling when you know you have done your best to improve over the previous year’s performance no matter how small [the changes] are to some people. Do you remember your first show and how you felt stepping onto the stage for the first time? Whew….indeed! Nervous. I think I was more in my own head trying to remember what I had to do that I forgot to smile. I was quite relieved when it was all over but I learned and gained some confidence from it all. YOUR VIEWS ON THE SPORT

What is your current take on the sport? And what changes would you like to see, if any? The new divisions - Bikini & Men’s Physique - have taken off and brought some growth to the sport. With regard to changes, I would like to see more competitors from the school competition finding their way to the senior stage. It would definitely help in keeping the sport alive. What do you think about the IFBB removing the Women’s Bodybuilding Class? To keep it as an all-rounded sport, I think it should have been kept for those who still prefer that massive bodybuilding look as opposed to just the athletic look. There is an ongoing discussion about women’s muscularity reducing their femininity. Did that affect your choice to compete in women’s physique? Everyone has their preference. So, as an individual, do what suits you. With that said, I love my muscles and don’t think they make look manly at all...(winks)

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DEIRDRE - PRESENT & FUTURE

What’s the biggest misconception people have about you? One of the biggest misconceptions people have about me is that I am unapproachable because of my serious nature…. I remember a guy coming up to me in one of the gyms I trained in over the years. He said, ‘I want to let you know I am not intimidated by you at all,’ to which I just smiled. What are your goals for your fitness career and will we see you back on stage in 2016? To keep focusing on trying to improve on my overall package, paying close attention to my weak areas, eventually earning my pro status and keep being an inspiration to someone’s journey as well. So, yes, I am hoping to be back on stage this year. THANKS & TIPS

Do you have any shout-outs to fans, friends or loyal supporters? Thanks to my family and friends, gym mates and all those who continue to support me along this journey. I truly appreciate you all. Phil, Ricky, Kirk just to name a few... Thanks guys for that continuous push. Thanks to you as well for this opportunity. What advice would you give someone wanting to be fit at forty? I believe anyone can get in shape at any age; it’s all mind over matter. One downside is you have to be more patient because your body probably won’t respond as fast as when you were younger. Any words of wisdom to any ladies out there who are thinking about competing? Sure! You must be prepared to work hard. It’s definitely no different to any other aspect of your life where you aim to succeed. Set your goal, be dedicated & focus, block out the negativity, don’t give up when you stumble and, most of all, you have to be your own motivator. RETRO-FIT MAY 2016

WORKOUT - ARM TRAINING

Building

well rounded

Arms Exercise

Level

Reps

Sets

Easy Bar Barbell Curls

Beginner

10-12

Intermediate

8-10

Advanced

6-8

Arm-a-geddon Barbadian Menâ&#x20AC;&#x2122;s Physique Athlete and Personal Trainer Nicholas Best covers the fundamentals of building big, defined arms. Here are 6 movements on his to-do list for arm development.

Tip: Try to keep the elbows as close to the body as possible

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Tip:

Variation: across the body with the elbows at the side & bring the dumbbell to shoulder height

Tip: Try to keep your palms facing forward & elbows stationary throughout the movement

Exercise

Level

Reps

Sets

Exercise

Level

Reps

Sets

Seated Alternate Arm Curls

Beginner

12-15

Beginner

12-15

Intermediate

10-12

Hammer Curls

Intermediate

10-12

Advanced

8-10

Advanced

8-10

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WORKOUT - WAIST TRAINING Exercise

Level

Reps

Sets

One Arm Tricep Extension

Beginner

10-12

Intermediate

12-15

Advanced

15-20

Tip: Try to keep the elbows stationary & pointing towards the ceiling, lowering your forearms only towards your forehead

Exercise

Level

Reps

Sets

Skull Crushers / French Curl

Beginner

12-15

Intermediate

10-12

Advanced

8-10

Tip:

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Try to keep the elbow pointing towards the ceiling, lowering your forearm only and focus on the stretch at the bottom of the movement

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Tip: Keep your chest up

Exercise

Level

Reps

Sets

Dips

Beginner

8-10

Intermediate

10-12

Advanced

12-15

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TRANSFORMATION

GETTING INTO CHARACTER

ALISHA BARNETT BARBADIAN CHAMPION BODY FITNESS ATHLETE By Koelle Boyce. Photography by Photographflair 48

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reat actors embrace it as part of the process. If you want to deliver a credible, riveting and award-winning performance, it takes months of preparation to really assume the persona of the character you have been set to play.

For Barbadian Bikini Fitness athlete, Alisha Barnett, the role was a challenging one â&#x20AC;&#x201C; transform a shy teenager who has never played sports into a confident athlete with an enviable, stage-worthy physique. RETRO-FIT follows her progress through her paces.

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the audition Alisha has been called up to play this role by none other than… herself. Her cousin, Shaquille Lavine, Barbados’ junior bodybuilding champion, provides some early inspiration, but the decision to get fit is her own: “I was inspired because I wanted to challenge myself by doing something different and in so doing promote healthy living.” And different this is. Her friends are amazed by her decision to not only get fit, but later on, compete. “Most of my friends find it out of my character to actually go onstage and compete and wonder why I do it and I tell them it is a goal I set for myself and I enjoy being dedicated and motivated by it.” Her decision has been supported by her cousin, Shaquille and her trainer, Joe Bourne, who were impressed by her body’s response to training after just a few short months.

understanding the part Alisha’s first task is to do her homework: “I decided to research bodybuilding and found out about all the female categories”. That leads to some thinking about exactly what approach to take to bring the role to life. She concedes: “Initially I wanted to compete as a Body Fitness athlete but I was encouraged by my trainer to try Bikini Fitness first and see how my body responded to training and diet. But now I enjoy competing in Bikini Fitness.” All along, she’s been aware of both the misconceptions about her fitness class and the need to move beyond them. This is about much more than “just [putting] on a bikini and [going] onstage to show off your body… you actually have to put in a lot of hard work in both training and diet.” Still, the role gets even more complicated. This is a multi-layered character. Alisha has to find a way to be an athlete, full-time student and a normal, sociable teenager at the same time. “Being able to juggle gym with school and studying was the biggest hurdle I had to overcome to get fit…. To balance school, training and your social life effectively, [you have to] always make sure you manage your time and that one area is not neglected.”

Sleeping, breathing and… eating the part This is definitely one of those roles that require not only mental commitment, but a willingness to transform yourself physically. For Alisha, this begins with a change of diet and whole new level of organization. “Food prep is done on a daily basis. I prepare my meals for the next day the night before. However,

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Alisha’s Cutting Diet MEAL 1

3 EGG WHITES, 1 EGG, GRAPEFRUIT

MEAL 2 MEAL 3

PROTEIN SHAKE

MEAL 4 MEAL 5

FRUIT

MEAL 6

TUNA, BROCCOLI

CHICKEN BREAST, BROCCOLI, BROWN RICE CHICKEN/FISH, VEGETABLES

during competition time I have help from my family and my trainer with the preparation of my meals.” Having help to stay organized is one thing. When it comes to following the diet, Alisha is on her own. “I usually take my meals with me to college so I do not have a problem keeping to my diet while my friends enjoy their fried chicken and chips. I manage to stay focused even

though my friends tease me at times about the smell of the broccoli and the white chicken, but it is all in good fun.”

rehearsals In the gym, Alisha is under the direction of Joe Bourne. “My trainer, Joe Bourne, is in total control of my training program which makes it very easy for me since he is there for every training session. However, sessions are always intense and never predictable since routines change quite often.” Of course, some scenes call for more preparation than others. “Presently I work all my body parts with the same intensity and I am looking to bring a full package for my next competition. However, I would like to improve both my back and shoulder width for that v taper look.”

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Barbadian Bikini Fitness competitor, helps her with her posing.

the performance On stage for the first time at the 2015 Michael Riley Classic, Alisha finds herself incredibly composed. “The most surprising thing was I wasn’t nervous or shy when I got on stage. Also, the amount of crowd support I had and encouraging words I would have received even [from] people who weren’t there…” A few moments to get over her initial surprise and she gets into in her element: “I knew I had to be confident and display the hard work I would have put in to get there. I also wanted to make my family and gym members and staff proud. So that was on my mind.” She’s thinking about all her family’s moral and financial support as well as the backing of the management, staff and members of The Fitness Zone where she trains.

These days, with preparation ongoing, she anticipates many more outings. “I am presently hard at my training and diet with the intention of competing at Nationals this year. As far as the future is concerned I am looking forward to representing my country regionally with the hope of becoming a Pro one day and competing internationally.” She’s on the move again, poised to emerge from the wings into the bright light of the stage. Before she disappears through the curtains, she steals a moment to stretch a hand backwards to other teens who have thoughts of competing. “Try to learn as much about the sport as you can, get advice and seek help from people who have experience in the field. Stay positive, focus and set yourself goals. Last but not least, be prepared to work hard.”

Alisha’s Weekly Routine MON TUE WED THU FRI CARDIO

LEGS & ABS BACK & TRICEPS SHOULDER & BICEPS CHEST & ABS SPIN 3-4 TIMES A WEEK FOR 30 MINUTES IN OFFSEASON AND 1 HOUR EVERYDAY DURING COMPETITION TIME

To ensure that she nails the execution when it matters most, Alisha enlists some specialist help. Shakira Doughlin, www.retro-fitonline.com

RETRO-FIT MAY 2016

Damion FEATURE

RETRO-FIT MAY 2016

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Daniel

On Balance

by: Koelle Boyce Photography by: Photographflair

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RETRO-FIT MAY 2016

erhaps the most basic tenet of bodybuilding is the need to maintain balance – matching plates on the bar, even barbells, symmetry of physique… It’s a principle that Grenadian bodybuilder, Damion Daniel, seems to apply equally to his time at the gym and to his life as a whole. He talks to RETRO-FIT about his tempered approach to just about everything.

Regaining a sense of balance Damion’s first foray into bodybuilding was an attempt to counter the potentially devastating impact of a death in his family. After his mother passed away in 1996, he found himself working out in his backyard “with paint pans and concrete” to cope with the loss. Nowadays, his training is more likely to take place indoors and the equipment has become a lot more sophisticated. He still acknowledges his mother as his “biggest influence”, however, even though the balance has shifted from him being driven by grief to being motivated to make his mother proud. He tells us: “She is gone, but just thinking about how proud she will be of my achievements and how much it would have made her happy... It drives me.” And indeed, from his humble start, Damion has racked up an impressive list of accomplishments in his sport.

Year

Competition

2007

Eastern Caribbean Championships – 1st Place

2008

Eastern Caribbean Championships – 1st Place Central American and Caribbean Championship – 3rd Place

2009

Eastern Caribbean Championships – 1st Place Central American and Caribbean Championship – 3rd Place 2010

Central American and Caribbean Championship – 3rd Place

2012

Mr Olympia Grenada – 1st Place and Overall Champion

2013

Central American and Caribbean Championship – 4th Place

2014

Sport World Classic – 2nd Place

2015

Sport World Classic – 1st Place and Overall Champion Darcy Beckles Classic - 1st Place and Overall Champion Wesley Barrow Classic - 1st Place and Overall Champion

2016

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Mr. Grenada Title – 1st Place and Overall Champion

LSF Invitational – 1st Place and Overall Champion www.retro-fitonline.com

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RETRO-FIT MAY 2016

Damion complements his gym sessions with outdoor training. That might mean taking a walk with his children (he has two daughters), going to the beach and jogging or doing cardio. “I like playing basketball,” he says, by way of example. “In that way, I am getting a sweat / getting cardio and playing a sport I really enjoy.” His focus in training is always on improvement: “Whenever I do a show I look back to see areas I could have done better at, weak points and strong areas. At the end of one show, I always aim to be bigger and better... Improvements to my physique will be body mass and cuts.” Even as he zeroes in on select body parts, he’s aware of the need for balance. “I always aim to train each area equally and not over-train any specific area.” Damion keeps up his training during the off season in order to maintain his fitness. Getting in training may be manageable, despite the responsibility of raising children, but there are other challenges to being a bodybuilder in Grenada. “Sponsorship is very hard to come by,” says Damion. “There are a lot of young people [who are] interested in the sport but unable to receive sponsorship and unable to afford it. Shows are held and we see the willingness to participate; however, it is very challenging for many.” In the recent past, he has had his own share of problems to overcome, even after securing sponsorship. He has learned to counteract these by strategizing: “Setbacks are a major difficulty that can cause inconveniences. Sponsors can pull out last minute; purchasing of supplements is very expensive; and it can become very frustrating. My way of handling this is always having a plan B. Having an alternative gives me assurance that if plan A doesn’t work out, I don’t have to go through the frustration.” Unsurprisingly, as he reflects on his sport, Damion quickly identifies at least one area in which there is a need to redress the balance: “I would change the prizes athletes receive. I think more can and should be done as incentives since bodybuilding is very expensive and time consuming.”

Stacking the odds in your favour Damion’s success seems to be the natural consequence of pitting a lot of hard work and sound planning against sometimes lessthan-easy conditions. At the gym, while it’s now much easier to set up 240 pounds for his lateral pull-downs, the effort to complete the sets is no less. (Back day is Thursday, but even his gym schedule reflects a simple balance with two days of training followed by mid-week and weekend rest.)

Damion’s Training Split MONDAY TUESDAY WEDNESDAY

LEGS

THURSDAY FRIDAY

BACK & TRAPS

ARMS REST CHEST & SHOULDERS

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Weighing up the consequences Funny enough, Damion is not one for weighing his food and counting calories. That does not mean that he does not pay attention to his diet. He insists: “I know what to eat and how much based on my body type. Know your body type.” During competition prep, he’s very strict, doing what it takes to keep himself on track. He admits: “It is still hard at times, sticking to a specific diet, not eating what I want when I want. But it takes discipline to get there. The key is never losing focus.” He agrees that food preparation is also critical: “I prepare my meals as necessary, even when travelling, or I source it from a guaranteed source where preparations are done for my purposes and to my likings.” He indulges in the occasional cheat meal in the form of Grenada’s national dish, oil down, and eats regular family meals during the off season.

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SHOUT OUTS Family and friends and my biggest fan, my daughter, Damyah Daniel. My sponsors play an important part of my success.They are the ones who make it possible for me to compete year after year and be successful: Aquarium Restaurant and Bar, Grill Master Restaurant and Bar, Southern Fisheries, Men Of Steel, Nina Clark ,The Prime Minister Of Grenada, Right Honourable Dr. Keith Mitchell, Derick Sylvester, Fit For life Gym.

Damion is also in favour of supplementation, though he advocates moderation. “I believe supplements are good; however, one should always educate themselves as much as they can, read labels, research and know exactly what is being put into their system,” he cautions. “I use as much natural supplements as possible - universal supplements. Whey Protein, Storm, BSN preand post-workout supplements. They are all natural supplements. I choose these because I want to grow mass but I also want to maintain my health.” His abundance of caution is likely to be fuelled by his current source of motivation. “My biggest inspiration would be my kids, my two girls. They are the reason I do everything I do. Seeing how much my seven-year-old is motivated and encouraged to be somebody worthwhile and the importance of a healthy lifestyle, it really encourages me to keep pushing and aiming high. The sky is the limit.”

On balance…. Of course, a commitment to moderation could not be the only ingredient in Damion’s recipe for success. He reminds us of the need to balance that with unadulterated enthusiasm. “Be true to what you do. Do it with a passion or don’t do it at all. Be the best. To be the best you have to beat the best.” In the end though, there is really only one way to sustain that success and make sure it’s worthwhile. His parting words of advice come as no surprise: “Safety first! Good health is important. Always be safe when working out. Eat healthy, practise a healthy lifestyle. It’s not just about getting big. Be safe. Use natural products. Avoid danger that can pose a threat to your health and your life on the whole.” www.retro-fitonline.com

Damion’s Meal Plan Meal 1

OPTION 1

OPTION 2

OPTION 3

½ cup oatmeal, 1 scoop protein

6 egg white omelette with feta and salsa, 1 piece Ezekiel bread with natural peanut butter

½ cup oats, 1 tbsp flaxseed & wheat germ, 1 scoop protein, 2 egg whites

4 egg whites

Meal 2

Shakeology with 5 almonds

Shakeology with 5 almonds and 1tsp raw coconut

MetRx Original 2 oz strawberries, ice and water 5 whole almonds

Meal 3

4 oz chicken breast, 4 oz sweet potato, steamed broccoli

4 oz chicken breast, ½ cup diced veggies

4 ½ oz Creole chicken breast, 4 oz baked potato 1-2 tbsp salsa

Meal 4

4 oz turkey breast, 5 oz sweet potato, 1 cup of cucumbers

1 ½ scoops protein, 3 oz pineapple 2 tbsp coconut ice and water

4 ½ oz turkey steak / bake recipe, 5 oz sweet potato, 1 cup veg

Meal 5

4 oz chicken breast, 4 oz sweet potato, 2 cups grilled veggies

5 oz tilapia 4.5 oz sweet potato, ¼ tbsp raw organic coconut oil

Shakeology with handful of blueberries, 2 cups almond milk

RETRO-FIT MAY 2016

BACK ATTA WORKOUT - BACK TRAINING

BARBADIAN BIKINI FITNESS CHAMPION Lana Richards Photography by Photographflair

Barbadian Bikini Fitness Champion, personal trainer and fit mum, Lana Richards, takes us though her back-building workout. These 5 movements will etch detail into your back in no time.

RETRO-FIT MAY 2016

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ACK 3. Pull your torso up as you breathe out, until your head is around the level of the pull-up bar. Keep your elbows close to your body. 4. Squeeze your biceps and hold for two seconds in the contracted position.

CHINS

5. Slowly lower yourself back to the starting position. When your arms are fully extended, breathe in as you perform this portion of the movement.

1. Start by grabbing the pull-up bar with your palms facing backwards and a grip slightly closer than your shoulder width.

6. Repeat this motion for the prescribed number of repetitions.

2. STARTING POSITION: With both arms extended and holding the bar, keep your torso straight. Stick your chest out while creating a curvature in your lower back.

To maximize bicep stimulation, keep your torso as straight as possible. Your upper torso should not swing as it moves up and down. Only your arms should move.

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Tip:

RETRO-FIT MAY 2016

WORKOUT - BACK TRAINING

WIDE GRIP LAT PULLDOWN 1. Sit on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad of the machine to fit your height. 2.

Hold the bar with your palms facing forward. For a wide grip, space your hands

Grip:at a distance wider than shoulder

width. For a medium grip, space your hands at a distance equal to your shoulder width. For a close grip, space them at a distance smaller than your shoulder width.

3. STARTING POSITION: Holding the bar at the chosen grip width, lean your torso back to around 30 degrees while creating a curvature on your lower back and raising your chest out. 4. Breathe out and bring the bar down until it touches your upper chest by pulling your shoulders and your upper arms down and back.

Tip:

Squeeze your back muscles once you reach the full contracted position. Only your arms should move while your upper torso should remain stationary. Do not try to pull the bar down using your forearms.

5. After contracting your back muscles for a second, squeeze your shoulder blades together. Slowly raise the bar back to the starting position where your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement. 6. Repeat this motion for the prescribed number of repetitions.

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There are a

Bars:number of

bars and ropes that maybe used to perform this exercise, including the v-bar, hammer bar, cables, wide / narrow straight bar.

3. STARTING POSITION: With your arms extended pull the bar back until your torso is at a 90-degree angle from your legs. Keep a slightly arched back and raised chest. Note: You should be feeling a moderate stretch on your lats as you hold the bar in front of you while in the starting position. 4. Keeping your upper body stationary, pull the bar back towards you until it touches your abdominal area, breathing out as you perform the movement. At this point squeeze your back muscles hard and hold that contraction for a second. Slowly extend your arms and go back to the start position while breathing in.

CABLE ROWS Cable rows can train a variety of different muscles depending on the variant in carrying out the exercise: Lats, mid-back (teres/rhomboids), traps, biceps, rear delts, and spinal erectors All of these can be trained. depending on the bar, grip and seating position.

5. Repeat for the recommended number of repetitions. Beginners should avoid swinging their torso back and forth as this can cause lower back injury. Advanced trainers may lean forward in the return movement to add stretch to the upper lat muscles. Avoid rocking or using momentum.

Caution:

1. Sit on the machine, placing your feet on the platform or crossbar with your knees slightly bent and not locked.

Grip:secondary muscles that are engaged. Varying the grip affects the

A grip with the palms up (under hand) engages the forearm and biceps. Narrow grips work to add thickness to the mid back, while wide grips target the rear delts and outer back to add width to the back muscles.

2. Lean over, keeping your back in natural alignment and grab the bar handles, with your palms facing your legs.

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RETRO-FIT MAY 2016

WORKOUT - BACK TRAINING

BARBELL BENT-OVER ROWS This exercise focuses mainly on the middle back as well as the lats, and shoulders and the biceps. 1. Stand straight while holding a barbell with a shoulder width grip.

2. STARTING POSITION: Bend your knees slightly, and lean your torso forward by bending at the waist. Keep your back straight and lean forward until it is almost parallel to the floor with your head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso.

This movement can be performed with palms facing up (a

Grip:supinated grip), which engages the use of the biceps and forearms more and allows the elbows to stay close to the body. Palm facing down (a prone grip), typically used with a wider grip on the bar, tends to make it easier for the elbows to drift out and recruit more of the lat muscles. 1.

Caution:2.

3. Keeping your torso stationary, breathe out as you lift the barbell, keeping your elbows close to your body. Avoid applying any force with the forearm other than holding the weights. The bar should touch your torso at the top contracted position. Hold for a second while squeezing your back muscles. 4. Lower the weight slowly to the starting position as you inhale. 5. Repeat for the prescribed number of repetitions.

This exercise is not recommended for persons with back problems. Ensure good form and never slouch the back forward as this can cause back injury.

Be cautious as well with the weight used; in case of doubt, use less weight rather than more.

If your torso rises too far above horizontal, the weight is too heavy.

Variation: You can perform the same exercise using dumbbells.

RETRO-FIT MAY 2016

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1. Put the desired dumbbell on the floor next to a flat bench. 2. Place your right leg at one end of the bench, leaning forward and bending at the waist so that your upper body is parallel with the floor, and putting your right hand on the other end of the bench for support. 3. STARTING POSITION: With your left hand pick the dumbbell up off the floor and hold the weight. Your palm should be facing your torso and your lower back straight. 4. Keeping your torso and upper body stationary and your elbows close to your side, pull the dumbbell straight up to the side of your chest while breathe out.

Tip:

Squeeze your back muscles once you reac the full contracted position. Also, make sure that your back muscles, and not your arms, are used to perform the movement. Finally, your upper body should remain stationary.

ONE-ARM BENT OVER DUMBELL ROW This exercise primarily stimulates the large latissimus dorsi muscle of the upper back as well as the rear deltoid head. It helps develop thickness through the upper and mid back areas, which are difficult to get to.

5. Breathing in, lower the dumbbell straight down to the starting position. 6. Repeat the movement for the specified number of repetitions. 7.

Switch sides and repeat with the other arm.

Variation: One-arm rows can also be performed using a high pulley or a low pulley instead of a dumbbell.

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RETRO-FIT MAY 2016

FEATURE

GETTING TO KNOW

DERELLE PRES TRINIDADIAN SWIMMING ACE

Written by Koelle Boyce. Photography by Photographflair

64 RETRO-FIT MAY 2016

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utspoken. Funny. Kind. Trinidad & Tobago amateur swimmer, Derelle Prescott, sums himself up in those three words. After spending an afternoon at the pool with him, his coach, Wendell Lyons, and his Point Fortin Aqua Darts swim club mates, we’re able to add a few more adjectives to his list.

Family guy

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Derelle keeps a photo of his mother tucked away among the change of clothes, water, rope and gloves in his sports bag. Poolside, his sister, Denesha, is never far away either. In fact, she’s the reason he first got into the water. He remembers: “I started swimming because of my sister. She had joined [the local swimming club] and I saw her having fun and asked my mom to join swimming.” As with many younger athletes, Derelle’s sport became something of a family affair. “My grandmother, my Dad, my mother, my sister” are the first persons he lists when we ask about his support circle. No one cheers him on more enthusiastically on competition days but you can sense that he relishes their less exuberant,

everyday encouragement even more. He says: “My parents and my family keep me focused. They always talk to me about what I could accomplish in life if I stay on the right track.”

Diligent What started off as a way to have some fun has morphed into a serious amateur athletic career. In the seven years since he began swimming, Derelle has qualified for no less than three national teams. The transition may not have happened overnight, but Derelle remembers it being fairly easy to manage because he was already “almost fit”. He explains: “I used to play other sports, like football… [so] I did not have to put as much work in.” For him, the gap between being ‘nearly fit’ and ‘truly fit’ for swimming was measured in the seconds it takes to snatch enough oxygen out of the air to keep you moving through your stroke without resurfacing. “The only problem I had was with my breathing,” he remembers. “I had to do lots of breathing exercises.” His coach assigned him under water swims “to see how far I could go and how much air I should let out while swimming…” and timed how long he could hold his breath every other day. RETRO-FIT MAY 2016 65

Disciplined Away from the water, he did have to master one other lesson in controlled consumption. “To me the biggest hurdle was to cut out some foods that I loved.” Nowadays, although he doesn’t have a specific diet, he aims to eat four times a day, though he explains this “can be hard because of school.” Derelle is strict about avoiding certain foods, especially in preparation for meets: “When it is competition time, I have to cut out all of the sweet stuff, like ice

66 RETRO-FIT MAY 2016

cream and cake. I also have to cut back on flour so I stop eating bread”. What else is on the list of things to avoid? “Most of my friends drink alcohol and they always ask me to taste it and I don’t… They all call me names and stuff but I’d rather be called names than pollute my body”. That body has to go through its paces 6 days a week – a combination of endurance and speed training. Weekday training is scheduled as two-hour sets every morning and evening. “My swimming workouts … mostly

consist of long swims like 20 x 200m freestyle. At the end of a two-hour training class, 8000 meters of training should be covered. That’s on an easy day.” He usually goes for a run on mornings before school, while Saturday is gym day. Derelle squeezes some fitness training into his schedule, with the help of his personal trainer, Bevon Williams. Finally, Sunday arrives to usher in some rest and relaxation.

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Single-minded By now, Derelle is completely dedicated to swimming. Football may have got him into good physical shape, but either a shortfall of inspiration or skill kept him lukewarm about the beautiful game. He admits that he “was not really good at it”. Contrast that with his approach to swimming and his calling is clear. “Since I started swimming I’ve never really played any other sports because I have a fear of getting an injury that would stop me from swimming.” And he means to do great things in his sport. At every competition, he makes a promise to himself: “I must leave with something”. He says he’s been able to live up to that because he never gives up. That’s a trait he has developed in part by looking up to his coach’s son, Cadell Lyons, one of Trinidad & Tobago’s best swimmers, who has competed at the National Collegiate Athletic Association (NCAA) level. Derelle is grateful to Cadell not only for teaching him how to swim, but, more importantly, for showing him “that he loved what he did”, convincing him that “hard work does pay off” and showing by example that one should never back down from a battle. He has a vivid memory of weekly sessions with Cadell: “When I was small, every Saturday after training I would challenge him to a race to see how fast I was getting. Not once did he tell me I can’t do it and now I can… He has a great number of records that still stand and … he did a lot for the sport that makes me want to do the same.” Derelle’s future goals include qualifying for the Olympics and holding the 200m world record.

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His impressive competition history already includes: 2011 & 2012 - Goodwill Games 2013 - Carifta Relay Team - Gold 2013 Amateur Swimming Association of Trinidad and Tobago (ASATT) National Age Group Long Course Championship – Gold 2014 CAC Championships – 1st place 200m freetyle and 1st place 400m freestyle (under 17 boys) 2014 National age group short course – Gold 2014 YMCA Annual Swim Invitational - Gold

Sensible Derelle offers a very matter-of-fact response when we ask about his ability to balance school, training and his social life. School is easy to manage, he assures us: “My training times do not affect my school work because I get enough time to do homework and study”. Beyond that, he’s still able to keep things uncomplicated. As he explains: “I only have 8 friends and that includes 2 of my cousins. They all know I swim.” He goes on: “They know how my swimming programs run and when it is ok for us to go and lime.” The trick, then, is not so much in keeping his social circle small, but in knowing how to fill it with people who (in spite of their teasing) are genuinely in his corner. Like his “best-friendfor-thirteen-years-who-never-gave-up-on-me”, Shenequa Bertrand, and the rest of his crew, Terry Leian , Alayaa and Danile. By the time evening starts drawing in and the young swimmers start drifting home, we feel that the hours getting to know this young athlete have been well spent. He leaves us with some advice for other teenagers who want to compete. It’s advice that he routinely puts into practice himself: “It’s always hard to reach the top but when you do the view is beautiful. Never give up and stay positive.”

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TRANSFORMATION

METAMORPHOSIS

DIONNE

THOMPSON BARBADIAN BODY FITNESS ATHLETE Photography by Photographflair

RETRO-FIT has a candid conversation with an emerging force on the Caribbean Body Fitness scene. Dionne Thompson has made an extreme transformation of her physique to become a champion athlete. RF: How did you begin your body transformation? DT: My weight fluctuated over the years and in the beginning of 2014. I was very uncomfortable in my skin as I was quickly approaching my heaviest weight. I heard about Kenny Griffith’s bikini program at ABC Fitness Studios. I have known Kenny for many years and decided to contact him about the program. When he told me about the in-house show I told him I had no intention of competing but I only want to join the program for access to the program’s diet and the training. RF: What was your basic approach? DT: The first step was to change my mindset. I always thought I was a “thick girl” and I would never “look like that”. I had to get that out of my mind. I also had to commit to the diet. I’ve always liked training but hated the dieting element. But what people say is true: you can’t out-train a bad diet. I realised that preparing my own food was no longer going to be when I felt like but now the key to getting me started. RF: Did you lose weight at a constant rate or did you have sticking points? DT: Once I stuck to the diet the weight came off at a constant rate. There were points where I thought it was coming off too slowly but the weight was coming off at a healthy rate. I had to realise that it wasn’t going to be immediate even though I wanted it to be.

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RF: Did you set out to lose as much weight as you did or did that just kind of happen? DT: It kind of happened. My initial goal was 20lbs. Once I hit that I was really motivated to keep working. RF: Did you have an expectation of how you would look? DT: I had no expectations other than an obsession with my legs which I saw as my problem area. Even with the feedback and support from the gym members, I could not completely see my change. I only truly saw it the night of the ABC in-house show when my sister took a photo of me backstage and I couldn’t believe it. RF: How did you change your diet? Did you just wake up and throw everything out the fridge or was it a gradual thing? DT: Kenny provided a diet as part of the bikini program. To be honest I didn’t stick to it one hundred percent at first because I didn’t plan on going on stage. However, once I saw the progress, even with the little cheats, I cleaned it up completely. I got rid of everything that would tempt me. I made sure to always have at least one meal on me when I left the house even if it was for a short trip.

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RETRO-FIT MAY 2016 71

DIONNE’S DIET TRANSFORMATION BEFORE

AFTER

Breakfast 8.30am – scrambled eggs, toast and plantain, coffee

Meal 1 4:30am – Cup of black coffee before cardio

Meal 5 2:30pm: green salad with tuna

Meal 2 6:30am Oats, egg whites and small banana

Meal 6 4:30/5:00pm Protein shake

Meal 3 9:30 amProtein shake

Meal 7 8:00pm egg whites or okra/ broccoli/ green salad with chicken breast

Lunch 12:00 noon - Chicken or lamb, rice or sweet potato pie with salad Dinner 7.30 8:00pm - Anything I could grab on the way home or quick - roti, chicken breast sandwich or cereal at home

Meal 4 12:00 noon Okra/ broccoli/ green salad with chicken breast and sweet potato/rice cakes

RF: Did you have to change your diet as you progressed?

Surprisingly, that was the easiest to give up.

DT: I had to get creative with the diet especially when it came to oats. I loathe oats! I had to find ways of eating them within the parameters of the diet program. I made muffins, pancakes, cookies, using the ingredients and portion amounts in the program. They didn’t always taste the best but much better than oats on its own. I also don’t like chicken breasts. I cooked them in every way possible to find a way to eat them, even burning them on purpose at one point! Eventually, once the initial cravings subsided, it became easier.

RF: What was your competition diet like?

Prior to Nationals, the diet was adjusted to ensure that I didn’t lose any more body fat. My protein amounts were increased and a few more carb meals were added back to the diet. That was a new experience for me. I was never in a position before having to try to stop losing weight. RT: What were the hardest foods to cut out of your diet? DT: Bread. I love flour in almost any form. Prior to the diet I wouldn’t keep it in the house but it wouldn’t stop me from buying a turnover here or sweetbread there, usually on weekends. I had to remind myself of what I wanted. My progress was my motivation and the amount of work I was putting in. I was working too hard to undo a two hour workout with a turnover. People who know me would expect me to say wine at this point. Any event was a great excuse for drinks!

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DT: Very similar to the transformation diet with changes to the amount of protein consumed. RF: How did you handle the cravings? DT: I use Quest protein bars as a meal replacement for the cravings. I also drink lots of tea and water during the day. I have several boxes of different types of herb teas. My boyfriend started to call me ‘tea baby’! RF: What about eating out? DT: I was very selective with respect to going out. My friends understood what I was doing and were very supportive. The times I did go liming with them I would pack my meals or cook at the host’s house. The few fetes I did go to around Crop Over I walked with protein bars even though I did get a few strange looks when I started to eat them. RF: And fitting in the meals while you were at work? DT: Fortunately, in my profession I am in office most days. Even if I became extremely busy my stomach reminded me quite loudly when it was meal time! Skipping meals was not an option. RF: How did you develop the mental discipline to keep up your training while on a calorie-restricted diet?

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DT: I wish I could say it was easy. There were days when I was so tired I just wanted to go home or dead stop during the workout. But I have a great support system at the gym with all the trainers and the gym members. On those days they gave me the extra push I needed. RF: Why did you make the switch from pole fitness to working out in the gym? DT: Initially I did them both at the same time. Once I got the feedback from the in-house show and we decided to switch my category from bikini to body fitness for Nationals I knew I had a lot of work to put in so I just couldnâ&#x20AC;&#x2122;t manage to keep doing both. Also pole workouts involve regular bruising by the nature of the sport and as skin tone is part of the judging criteria for bikini and body fitness I had to stop prior to the shows. RF: What was your main goal when you started the gym? DT: My main goal was to lose weight and to become fit and healthy.

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Dionneâ&#x20AC;&#x2122;s Training Split Monday: 5:00am 45 minutes - 1 hour Cardio (run/ hill sprints); 6:30pm Legs Tuesday: 5:30pm 30-45minutes Cardio (6km run), Back and core Wednesday: 5:00am 30-45 minutes Cardio 5:30pm Shoulders Thursday: 5:30am 30-45 minutes Cardio (6km run) 5:30pm Legs Friday: 5:00am 45minutes - 1 hour Cardio; 5:30pm full upper body RF: Did you enjoy it? DT: For the most part I did enjoy it. I like challenging workouts and that was a given with Kenny. I also became obsessed with my abs! Just seeing them was amazing to me! RF: How has your life changed since your transformation? DT: The process showed me that I am mentally stronger than I thought. I am also more aware of what I put in my body.

RF: We all hear about the positive but were there any negative effects? DT: The negative came mostly from close minded persons. When people are accustomed to seeing you look a certain way they are unwilling to easily accept the change. I was asked if I was sick, if I took steroids and was told at some points point blank that I look bad. All that did was to help strengthen my resolve. RF: So you were losing weight, then you decided to take it to the next level - a gym show. Why? DT: I was gently coerced by the gym members and in particular Lana Richards and Janelle Butcher. They kept inviting me to come to the weekend posing sessions until I finally went one Sunday. They kept encouraging me and giving me honest positive feedback. I made a deal with Kenny that if my body reached a particular point two weeks before the show that I would do it. The idea of having to go on stage and be judged pushed me to work harder.

RETRO-FIT MAY 2016

COMPETITION: Barbados Nationals 2015 Body Fitness 2nd Central American & Caribbean Championships 2015 Body Fitness (Tall Class) 1st Darcy Beckles Classic 2015 Body Fitness 1st

RF: And after the gym show, another show. Why? DT: After I got the feedback from the in-house show I was challenged to make the adjustments suggested and show improvement. I was very nervous about competing at Nationals especially in the body fitness category and wanted to present my best self. RF: And going on to represent Barbados at CACs and win the Darcy Beckles Invitational Classic? DT: CAC was no where in my plans, even after competing at Nationals. After making the team my nerves returned ten-fold given that I would now be competing against a much wider and experienced field of athletes. I was in absolute shock when I heard the results; I still don’t believe it sometimes. Darcy seemed a natural progression after CAC. RF: One piece of advice for those struggling to lose weight? DT: Don’t give up. The beginning is always the hardest and the easiest time to stop. Don’t compare yourself to others around you who may be more fit or stronger as they too had to start where you are starting. Also, celebrate your small milestones. Every little step forward counts towards your goals.

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STRENGTHEN AND

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RETRO-FIT MAY 2016

WORKOUT - Strengthen + Lengthen Straight Leg Dead Lifts Position yourself with the bar centered over your feet. Your feet should be about hip-width apart. Starting position: Bend at the hip to grip the bar at shoulder-width. Your knees should be slightly bent and you should feel the stretch on your hamstrings. Keeping your knees stationary, look forward with your chest up and begin driving through the heels to move the weight upward. Start bringing your torso up straight by extending your hips and waist until your back is straight. Inhale as you perform this movement. Repeat for the recommended number of repetitions. Caution: This is exercise not recommended for people with lower back problems. Pay special attention not to round the back; the back should always be straight. Do not use jerking motions or use much weight.

Exercise Straight Leg Dead Lifts

Level

Reps

Sets

Beginner

10-12

3-4

Intermediate

10-12

4-6

Advanced

8-10

5-10

Tips

Squats

Think about the main muscles working in this exercise - the hamstrings and glutes. Take your time and activate those muscles as you perform the

This exercise is best performed using a squat rack. Make sure the bar is set to a height low enough for you to take off the pegs without needing to tip toe.

Hold the bar, placing your arms on each side and adjusting grip distance until it is comfortable. Keep your chest up and your elbows down. Take a deep breath in and lift the bar off the rack, pushing with your legs and straightening your torso at the same time. Starting position: Take a step away from the rack. Adjust the position of your legs so your heels are shoulder-width apart and your toes slightly pointed out. Keep your head up at all times and maintain a straight back. Slowly lower the bar by bending your knees and sitting back with your hips, maintaining a straight posture with your head up. Inhale as you perform this part of the movement and continue down until your hamstrings are on your calves. The depth will vary with the flexibility and mobility of the individual.

Exercise Squats

Level

Reps

Sets

Beginner

8-10

3-4

Intermediate

10-12

4-6

Advanced

8-10

5-10

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Begin to raise the bar. Make sure you are activating your powerful glute muscles and hamstrings by squeezing your butt when you start to press. This Tips will help to keep your knees safe. Exhale by pushing the Warm up properly and stretch your quads, floor with the heel or middle hamstrings and hip flexors before attempting of your foot as you straighten this exercise. Breathing rhythm is also your legs and extend your important. Inhale as you descend into squat hips to go back to the starting and exhale as you return to starting position. position. www.retro-fitonline.com

Exercise One Legged Cable Kickbacks

Level

Reps

Sets

Beginner

10-15

3-4

Intermediate

15-25

3-4

Advanced

25-30

3-4

One Legged Cable Kickbacks Select the required weight, then hook a leather ankle cuff to a low cable pulley. Attach the cuff to your ankle.

Tips Use a lighter weight. If you go too heavy you will use more leg muscle and less glute muscle. With this exercise you want to target your glutes. At full extension, squeeze your glutes for a second in order to achieve a

Face the weight stack so that the leg doing the motion is perpendicular to the pulley. Hold the handle for support.

With your knees and hips bent slightly and your abs tight, contract your glutes to slowly “kick” the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. Use a slow speed to bring your working leg forward, resisting the pull of the cable until you reach the starting position. Repeat for the recommended number of repetitions. Switch legs and repeat the movement on the other side. Variations: You can perform this exercise with exercise bands.

Starting position: Keep your chest on the bench and your spine straight. Fully stretch your legs with the pads below your calves and hold the side handles of the machine. As you exhale, curl your working leg up towards your buttocks as far as possible without lifting the upper legs from the pad. Hold your leg at the top of the movement for a second to maximize the contraction. Lower your leg to the starting position. Repeat for the recommended number of repetitions. Then switch legs. Caution: Do not ever use so much weight on the exercise that you start swinging and jerking as you can risk both lower back injury and a hamstring injury. Variations: There are three possible foot positions, so, in reality, you have three exercises. The movement can also be performed with both feet simultaneously or with a dumbbell held between your feet.

Exercise Hamstrings Curls

Level

Reps

Beginner

Sets

10-12

3-4

Intermediate Advanced

Tips: Perform this exercise slowly. Don’t rush it. Focus on

Single Legged Hamstring Curls Adjust the leg-curl machine lever to fit your height. Lie facedown with your knees hanging off the back edge of the bench. Ensure that the pad of the lever on the back of your legs.

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squeezing those hamstrings. Hold the curl for at least 2-3 seconds before returning to starting position. Preferably use a leg curl machine that is angled; this is more effective. Your spine should stay straight throughout the exercise. Arching backwards only takes the emphasis off your hamstrings and puts unnecessary stress on your lower back. If you feel your back rising while performing the movement you’re probably using too much weight and/or arching your back to help pull your feet towards your buttocks.

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FEATURE

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ENJOYING THE JOURNEY Nicholas Best by Koelle Boyce Photography by Photographflair

It’s impossible to overstate how much hard work and dedication it takes to train for competition. But it is possible to enjoy every step of the way. Nicholas Best, Barbadian Men’s Physique competitor, first got into bodybuilding after being prompted by his mother, who told him that he “had the figure for it”. That maternal insight plus his own frustration with always “being the smallest guy in the room” got him to the stage at the Barbados Nationals in 2009. By now, he’s learnt enough to share his own insight about that experience: “People always say to wait until you are ‘perfect’ to step on stage. I would say just do it! This is a journey, not a destination. Enjoy all the stages of becoming a better athlete.” Here, Nick tells aspiring athletes about all they have to look forward to.

The moment when you realise “That wasn’t as hard as I expected” For Nick, that moment was the result of a commitment to learning as much as he could about his new sport: “In the initial stages, gaining muscle without too much fat was a challenge but as I became more knowledgeable about diet and nutrition, everything started to become a bit easier.”

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Developing amazing organisational skills Especially if you have additional commitments, like work or children, you’ll be forced to plan your days more closely in order to get both training and eating in. In the process, you’re likely to find that you actually have more time to dedicate to other things. Nick’s approach to diet is to “try to prepare all of my meals beforehand.” He explains: “I cook half of my meals for the week at the beginning, and the other half during the middle of the week. I usually keep them in a Tupperware container and travel with all of my necessary meals for the time that I’m out.” To work out, he says, “I trains early in the morning so it doesn’t clash with any plans I have made for the day.”

Discovering the training routines that work best for you When it comes to cardio, Nick favours high-intensity interval training (HIIT), particularly using the stepper machine: “It’s more enjoyable than steady state and for me it’s more effective for burning fat in comparison to other forms of cardio.” He maintains HIIT training throughout the year, though he reduces this to 4 days a week for 30 minutes during his off season. His tactic is to “include lots of supersets and reduced rest intervals.” Apart from cardio, Nick’s training split looks something like this…

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NICHOLAS BEST Age: 26 Height: 5’7” Off season weight: 190lbs Competition weight: 170lbs Competition history: 2009 Nationals Juniors (Barbados) - 3rd Place 2010 School Boy Competition (Barbados) - 1st Place 2011 Nationals (Barbados) - 4th Place 2015 Darcy Beckles Classic (Barbados) - 8th Place

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Legs Back Shoulders Legs Chest Arms Shoulders

Enjoying the occasional cheat meal Nick is very strict with his diet. He has actually had to change it significantly after sustaining an injury in a car accident that made it difficult for him to continue his training as a bodybuilder. He explains: “I was unable to handle the kind of heavy weights I had grown accustomed to. This injury left me unable to train for a while, which left me significantly leaner than before, so instead of fighting a crazy uphill battle I decided to go the route I believed to be more suited to my body at the time.” That meant changing his competition class from Bodybuilding to Men’s Physique and adopting the calorie-restricted diet that went along with that (compare below). The more strictly you stick to your diet, the less guilt you have to endure when you fall for the inevitable cheat meal. For Nick, that’s pizza!

Meals

Joining a circle of support While his mother has been his biggest influence, Nick counts himself lucky to have the support of both his parents and puts them at the top of his ‘thank-you’ list. He also credits his mentor, Carmichael Bryan (“for his advice throughout my journey”), Phil Toppin (“for being my extra pair of eyes while preparing for my show”) and his girlfriend, Bernadette Beckles, for all of her support. Arguably, bodybuilding is not yet a mainstream sport. Nick reasons that this is because “it’s an expensive sport that one can only truly see the benefits of after you hit puberty so it’s not something that many children would want to get into when they’re young.” On the other hand, its place on the sporting periphery encourages a real sense of community among bodybuilding athletes. RETRO-FIT’s own interviews with athletes over the last few years bear this out. Many have been overwhelmed by the support and encouragement they received, and are more than willing to pass these on to aspiring athletes.

Bodybuilding

Men’s Physique

2 whole eggs, 3 egg whites

6 egg-white omelette

6oz chicken breast, 1 ½ cup of rice

6oz ground beef, 6oz sweet potato

6oz tilapia, 1 ½ cup of rice

6oz ground beef, 6oz sweet potato

6oz tilapia, 1 cup of broccoli

5oz tuna, 1 cup of broccolli

6oz tilapia

5oz tuna, ½ cup of broccolli

1 scoop of Whey Protein

3oz tuna, 1 tbsp peanut butter

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Having no shortage of inspiration Competitors are motivated to take up and continue bodybuilding for a variety of reasons. Having been nudged into it by his mother, Nick’s current driving force is internal. He says his competition mindset is “to be the best version of myself.” Looking further forward he adds: “I would like to be a professional athlete so I always keep that at the forefront of my mind and that encourages me to make the sacrifices necessary to attain the results I need.” If personal motivation flags at any point, an aspiring athlete doesn’t have to look far to find encouragement in the stories and achievements of those who have reached the pinnacle of their sport. Nick tells us: “Ronnie Coleman, Lee Haney, Phil Heath and Jeremy Buendia are all competitors I look up to and follow in the sport.”

A journey of selfdiscovery that brings rewards beyond the competition results We wholeheartedly agree with Nick when he insists that progress and success in bodybuilding are borne out of “hard work, time, sacrifice and discipline!”. We’ll even take his point, when, commenting on its place outside of mainstream sports, he says that: “…It’s not a sport that can be played like football, cricket or basketball; no one plays bodybuilding. It’s a lifestyle.” By his own account though, while bodybuilding might not bring the same rush of excitement and action as other sporting disciplines, its thrills of self-discovery and fulfilment are no less enjoyable.

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LANA LEADING BY EXAMPLE

Barbadian Bikini Fitness Athlete LANA NICOLE RICHARDS by Koelle Boyce Photography by Photographflair & Akira Joseph Photography

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RETRO-FIT MAY 2016

FEATURE

RETRO-FIT caught up with Barbadian Bikini Fitness champion and Certified Personal Trainer, Lana Nicole Richards, who shared her impressive story of success in her inaugural show as well as her future fitness plans. Lana was first inspired to get involved in bodybuilding by her colleague, Janelle Butcher. Not only did Janelle encourage her to compete, but she also set an example that Lana could follow. Since then, Lana has also been motivated by Ryall Graber, IFBB Figure Pro, whom she describes as “a huge influence to me as she is both a nutrition coach and an athlete”. Listening to her recount her journey, it became clear that Lana has also been doing a little inspiring of her own along the way. Her three-year-old son, Ethan, has had a front-row seat. We thought he would be the ideal person to help our readers get to know Lana a little better. If he could read and write, he would probably say something like this… o you know my Mummy? Her name is Lana. L-A-N-A. She’s a champion. She won the Barbados Nationals Bikini Fitness competition the first time she did it in 2014! I helped her to get ready, you know, to exercise and eat right and stuff.

get tired of all that training, but she says she enjoys seeing herself change and improve and she has a lot of fun doing it. One time I heard her say, “It has given me a new level of selfconfidence I didn’t think possible for myself.” I’m not sure what that means, but I think it must be something like when I first started to walk. I was so proud of myself and I just knew in no time I could be running, jumping and doing all kinds of things on my own…

If you ask her, she’ll tell you that she really started exercising because she wanted to be fit again. A long time ago, way back before I was born, she used to dance and do ballet and swim and ride horses (one day I’m gonna do that!) but then I guess she decided to take a break… She’s always saying that if her PE teacher could see her now, he would laugh hysterically, because when she was much older than me, like, a teenager, the only sport she played involved being in the stands with a pom pom and a whistle…

Most times, I’m asleep when Mummy is doing her workouts because it’s so early in the morning. But sometimes I catch her. She likes doing deadlifts, but I think she likes doing squats the most. She always has a very satisfied look on her face when she gets it done right. It’s between squats and pullups - that’s the other one she likes. One day I will be able to get my chin over the bar like that. She says that when I do, I will want to do it over and over again. What she doesn’t like is working out on machines. I think she gets bored with those and that’s why she exercises outside for cardio (that’s heart exercises). She likes running, including running up hills and steps. That makes you so sweaty! Sometimes she trains on the beach or does

Anyway, I’m not sure that’s a real sport, but now, for sure, my mum is a top athlete. You should see how hard she trains almost every day! Sometimes I wonder if she doesn’t

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something called yoga. But that’s usually when she’s not training for competition. LANA’S SPLIT Monday: Legs Tuesday: Chest and triceps Wednesday: Glutes and plyo Thursday: Back and biceps Friday: Legs and glutes Saturday: Shoulders and core I know when it’s competition training time because Mummy works out 4 days a week, instead of 5 or 6. And she only eats healthy stuff. When it’s not competition time, she eats healthy food too, but sometimes she will have a burger or some sweetbread. I help her to make her healthy food. My job is very important. She lets me pass her the vegetables for www.retro-fitonline.com

steaming or for making salad. Also, I sing while we cook. Or, I draw pictures on the fridge. All kinds of pictures. You should see… Actually, Mummy told me that before she got into fitness, she studied hospitality at university and her first job was at a café. Can you imagine? All that food! My Mummy says she loves, loves, loves food (I think she gets that from me) so it was a really big adjustment when she decided to eat healthy (I’ve written down her diet for you on the next page.) One day, my Mummy is going to be the best female trainer and coach in Barbados. I might be eight years old by then! (I’m three now.) She’s already a certified personal trainer and she wants to be a certified nutrition coach too. That way, she can help so many people to live healthy lives.

But, you know, I think she’s already great at giving advice on fitness. Listen to what she says about…

What to eat as a pick-meup if you are feeling tired “Depends whether I am prepping for competition or not. Off season I tend to use dates or a tablespoon of natural peanut butter on a rice cake. Generally, when I am prepping for competition I will use coffee.”

DOs and DON’Ts before, during and after training “I always, always make sure I warm up well before my workouts. I find this makes a major difference in my performance. Post workout, once I have time, I like a good stretch and food! I am always eating within the hour.”

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MUMMY’S (..Oops!) LANA’S DIET If you want to eat healthy like my Mummy, here’s what you can have on normal days:

When it’s coming up to competition time, you can try changing things a bit:

Regular Diet

Competition Diet

Meal 1: Protein pancakes

Meal 1: 3 egg whites, 1/3 cup oats

Meal 2: Rice cakes with peanut butter

Meal 2 (pre workout): 3oz fish with rice cake

Meal 3: Cassava, baked chicken breast and steamed veg

Meal 3 (post workout): 4oz fish, 3oz sweet potato, 1 cup veggies

Meal 4: Protein shake Meal 5: Fish with tossed salad Meal 6: Plain greek yogurt with ½ scoop protein powder

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Meal 4: 4oz chicken breast Meal 5: Protein shake Meal 6: 3oz chicken breast with tossed salad www.retro-fitonline.com

Saving time in the gym “I believe in focused, intense workouts. Focus on exercise. Execute, then give myself 1 minute recovery max and hit it again. Tear down the muscle hard and then give it a chance to rest and grow. Workouts don’t need to take long. This also helps you to build your fitness quickly.”

Getting motivated to train “Everybody has different motivators but I believe in continuous improvement. Every day I want to be and do better than yesterday. Secondarily, I use the mirror and my son is a huge motivator because I don’t want him to be a quitter. Use adversity to push you and make you stronger.” (See? I told you that I help her!)

Balancing being a mother and athlete “Plan, plan, plan. They always say if you fail to plan you will plan to fail. Things are never easy with children in the mix but try to account for all possible outcomes and eventualities. Make use of any resources you may have to ease you and help you out. Don’t be afraid to carve out some you time as well as kids time or include them sometimes. We always put the kids first but in order for us to keep our sanity and be the best possible parent we also need some time to breathe and think and grow. Finding a balance is not always easy and sometimes it may go a little off balance but just regroup and go again. I always suggest getting it [your training] in at the earliest possible opportunity so if things go awry after that it’s already done.”

So now you know almost everything about my Mummy, Lana. Next time you see her at a competition, try to remember everything I told you. I haven’t been to one of her shows as yet, but I know she loves getting the chance to show off all her hard work up there on stage. She should be very proud of herself. I know I am so proud of her!

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RETRO-FIT MAY 2016

Lana Nicole Richards Age: 29 Height: 5’ 9” Off season weight: 155 lbs Competition weight: 145 lbs Competition history:

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2014 Barbados Nationals

2014 Central American and Caribbean Championships (CAC)

2015 Barbados Nationals

2015 CAC

2015 Darcy Beckles Classic

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Enjoy being fit on a busy schedule! by: Shakira Doughlin

First of all, stop creating excuses for yourself not to remain active.

There will ALWAYS be something important, pending or urgent. There is nothing more urgent than taking an hour a day or every other day to take care of your health. Be flexible and break your workout into more than just one time slot.

Schedule smaller workout sessions throughout the day so you still have time for other responsibilities. You will still get results. Try getting 10 - 30 minutes of cardio in before going into the shower on mornings. Something is better than nothing.

Even if there isn’t much time for the gym or picking up a hobby, in this digital age, there are many apps that you can use on your smart phone or tablet while opting to work out at home in the midst of a busy day. For Android users some suggestions are: Women Workout, Exercise By Your Design and Daily Workouts FREE. Work out efficiently.

This makes working out on a packed schedule easier to achieve. Find a type of exercise that can be done almost anywhere, whether you are travelling or have returned home late. Types of exercise that don’t require too much planning, such as interval training, body weight exercises and running exercises are great options. Get a goal.

When I am training, I always challenge myself. It is an awesome way to track progress and make yourself feel good. One week doing five minutes of cardio may prove to be difficult initially. Still, decide to aim for 10 minutes although you are incredibly tired. After a while you will accomplish those five minutes so easily. Then, you aim for fifteen minutes. Motivation is key. Also, celebrate it! Jot down the goal and post it somewhere that you can see it every day. Cater to your own likes and dislikes.

If you hate running (bodyweight, or what have you) – that’s okay. We need to be realistic and know ourselves. One person’s running is another person’s yoga, weight training or dance. Flexing your selfdiscipline muscles is often necessary when it comes to exercise, but you can make it easier on yourself www.retro-fitonline.com

by choosing a form of exercise that fits your lifestyle, personality and taste. Not sure what you like to do? Never be afraid to experiment until you find what works best.

No expensive gear is required if you are training at home.

If you are crunched for time, find a location in your home, invest in a yoga mat and get your tablet, laptop or smart phone. Use YouTube or your fitness app for a certain amount of time. There were days I had to train in my home and I used videos such as: Fat Burning

Cardio Workout, 7 Minute Home Ab Workout (10 Day Challenge), Home Cardio Workout No Equipment and for a higher intensity workout Crazy 1 Min Home Cardio Workout. Keep it up!

Nothing messes up progress more than inconsistency, laziness and lack of enthusiasm. One of the most cited reasons to skip a workout goes something like this: “ I am just too busy at work today; I can’t make my yoga class.” If you unexpectedly had to pick up your child from school and had no back-up plan, what would you do? Cancel an internal meeting? Take some work home with you? Do some hard prioritizing? The truth is that when we really need to, we get out of the office at the time that is necessary. To remain consistent, set your schedule up to exercise at least three times a week. You will feel absolutely more satisfied after checking working out off your to-do list. Remind yourself that working out is a priority worth keeping. Bring people along.

Get friends and family to join you along your journey and to help celebrate you along the way. Focus on those people. Nothing is wrong with indulging in food.

Your body needs it. Every week you should have one meal that is outside of a healthy strict diet. Take photos.

You don’t have to be narcissistic but use those photos to motivate you to keeping going harder. Some people only recognize they are making progress when the change is drastic, but gradual change is something else. It cranks up like an old car and then keeps moving exponentially.

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WORKOUT - SHOULDER TRANSFORMATION

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Transform your Shoulders

Sculpt strong and powerfull shoulders like Regional Body Fitness Champion Dionne Thompson. By Dionne Thompson. Photography by Photographflair

Here are 5 movements that Dionne used to transform her shoulders.

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RETRO-FIT MAY 2016

WORKOUT - SHOULDER TRANSFORMATION

Exercise

Level

Reps

Sets

Sequence

Military Press

Beginner Intermediate Advanced

12-15 12-15 10-12

3 4 4

Sit on a bench with the back support positioned in the squat rack. The bar should be positioned at a height that is just above your head. Grip the barbell with palms facing forward. Lift the bar up over your head by straightening your arms. Slowly lower the bar down to your shoulders as you inhale. Press the bar back up to the starting position as you exhale.

Tip: The load should be increased gradually as you move to intermediate stage. At advanced stage the focus is on building, so the loads should be challenging, but always maintain good form.

Exercise Truck Drivers

Level

Reps

Sets

Sequence

Beginner Intermediate Advanced

12-15 12-15 10-12

3 4 4

Start with both hands on the plate at the 3 and 9 oâ&#x20AC;&#x2122;clock positions. Rotate the plate as far as possible to one side without twisting your body. Ensure the movement is isolated at the shoulders. Keep your core engaged.

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Exercise Standing Dumbbell Press

Level

Reps

Sets

Sequence

Beginner Intermediate Advanced

12-15 12-15 10-12

3 4 4

Grip the dumbells with palms facing forward and raise them to your shoulders. Lift them over your head by extending your arms. Inhale and lower them to shoulder height. To avoid injury, keep your core engaged.

Exercise Side Laterals

Level

Reps

Sets

Beginner Intermediate Advanced

12-15 12-15 10-12

3 4 4

Sequence

Stand with a straight torso, holding a matching pair of dumbbells at your sides at armâ&#x20AC;&#x2122;s length. Your palms should be facing you. Without swinging, raise the dumbbells upward. Keep a slight bend in your elbows and your hands slightly tilted forward. Continue to go up until your arms are parallel to the floor. Slowly lower the dumbbells back to the starting position. Ensure that you are lifting the weights and not swinging them. Use controlled movements for both lift and descent. Keep your core engaged to avoid arching your back, as this can lead to injury.

Exercise Cable Upright Rows

Level

Reps

Sets

Beginner Intermediate Advanced

12-15 12-15 10-12

3 4 4

Sequence

Start by raising the bar on the smith machine to the height of the middle of your thighs. Hold the bar at shoulder width, palms facing forward. There should be a slight bend at the elbows. Keeping the bar close to the body as you move it up, focus on using your side delts to lift the bar until it nearly touches your chin. Slowly lower the bar to your starting position. Tip: Ensure controlled movement on the lift and descent. Your elbows should always be higher than your forearms at the top of the movement. Also, keep your torso stationary and pause for a second at the top. Avoid locking your elbows at the bottom of the movement.

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RETRO-FIT MAY 2016

FEATURE

Athletics and Aesthetics: CAC fitness athlete

ZOE ROBERTS By Monica Teixeira. Photography: Tekoa Photography

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RETRO-FIT MAY 2016

When Zoe Roberts stepped on stage at Bermuda’s annual ‘Night of Champions’ in 2015, she had no idea that by the end of the night she would be crowned Bermuda’s newest fitness champion. “I was absolutely floored and overwhelmed with joy when I was announced the winner. All the countless hours and sacrifices had finally paid off. It wasn’t easy but it was so worth it!” It was especially gratifying considering the first time Zoe competed she didn’t even place, “The first time I competed was in 2011 and I did Figure. I was coming off a lot of long distance running, having completed the New York and London marathons earlier in the year. And to turn around and try and build as much muscle as possible in four months was a huge challenge. Needless to say I took fourth... out of four.” Her fourth place finish did not discourage her; in fact, it only gave her more motivation to one day return to the stage a completely different athlete. It would be four years until Zoe would grace the stage again. “I absolutely loved my first experience on stage, but between moving to London for a few years and giving birth to my son, Knox, competing again was temporarily pushed to the back burner. I always knew I would be back again though, and in 2015 my life finally fell into a space where I was able to tackle Night of Champions - this time in the Fitness division.” When asked about her switch to Fitness, Zoe had this to say: “I was always intrigued by Fitness, and watching competitors like Nicole Tovey and Caroly Erasmus perform on stage really got me interested in the division. I’m a fitness freak and I really wanted to marry my love of athleticism with the aesthetic side of bodybuilding. I wanted to exhibit fitness as well as looking fit and, in order to incorporate both, I felt this was the best division for me.” While Zoe had been involved in athletics her whole life, she knew she had set the bar high by deciding to enter the Fitness division. “I knew Fitness would be a huge challenge for me - not only did I have to showcase a strong, lean physique but I also had to complete a physically taxing routine, one that would push me to the limits in terms of strength and flexibility - two things that are difficult to maintain when reducing your body fat percentile and prepping for a show. Some days can leave you feeling like a zombie from sheer exhaustion, but I knew my heart was fully committed to this goal and I was ready to put the time in to succeed.” Luckily Zoe had a huge support system behind her, and IFBB Fitness Pro Sally Wombwell of Beyond Fitness Bermuda to teach and guide her through her journey. “I owe so much to Sally. She was like my mom; she really took care of me and nurtured me and helped me grow as an athlete. When I came to Sally I was totally green. I didn’t have a gymnastic or dance background like most fitness competitors - I couldn’t even do the splits! I worked with Sally for six months in preparation for NOC, in order to learn the requirements for my routine. She literally raised me into the fitness athlete I am today and was there for my very first baby steps learning the basics. I really can’t put into words how good she has been to me and how much I appreciate her guidance. She literally helped me so much and always went above and beyond for me... she even handmade pieces of my costume!”

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When Zoe wasn’t at Beyond Fitness, working on her routine, she was training diligently at Positive Results under the watchful eye of Carmichael Bryan. ‘I needed to look completely different from the last time I competed and knew CM was the coach to help me carve out a winning physique. In order to balance work, my son, and competition prep I was often up before daybreak at 5:00am with my fellow ‘Body on Fire’ soldiers. Training with such a disciplined and supportive group of women was an incredible experience. Something magical happens when individuals, completely focused on the same goals as yourself, surround you. As soon as we got to work you could literally feel the intensity and energy in the room. It motivated me to give every workout my all.”

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To prepare for such a feat Zoe had to immerse herself in the gombey tradition and was taught by a local gombey troupe. “‘Evolution Gombeys’ took me under their wing and allowed me to practise with the junior boys’ gombey troupe. Every Tuesday and Thursday night I practised with the kids and learned all the crazy intricate footwork and how to dance with the gombey tomahawk. The kids were just awesome; they welcomed me right away and never laughed at me - despite how clueless I was at first. One of the mothers of one of the little boys in the group even made me a modified version of the gombey skirt to use on stage. I was so blessed to work with them and use what they taught me on stage.”

Despite having never competed in Fitness before Zoe absolutely floored the audience with her dynamic routine that incorporated the traditional dance of the Bermuda gombeys. An iconic symbol of Bermudian culture, the gombeys are a mixture of the African, Caribbean, Indigenous and British cultures that make up the island. Troupes dance together in colorful costumes and masks with tomahawks in hand, to the heart-stopping beat of drums. “Going into NOC I had no idea what to expect and who I would be going up against, so the use of the gombey was a strategic move to help me stand out on stage. We created a routine that would really speak to the cultural side of Bermuda and tap into our national pride and, looking back, I know I achieved that.”

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Zoe was then selected to represent Bermuda at the Central American and Caribbean Championships in Nassau, Bahamas, where she took third place. She was honored to have had the opportunity to compete overseas representing her country and said her most memorable moment during her bodybuilding journey was the chance to sit on that stage and reflect before the competition. “On the day of the show in Bahamas I woke up at 4:30 in the morning and snuck down onto the stage where we’d all be competing later. There wasn’t a soul in sight and the whole room was in darkness, and I just sat there in middle of the stage and looked out into all the empty chairs. I had a meditative moment and I felt so calm. I then got a chance to test out the stage and practised a bit. I just remember thinking, ‘This is it’. That’s when everything hit home for me.” As this chapter of her fitness journey has come to a close Zoe is excited about the future and what new challenges await her. “Half of me wants to come back and hit the stage again but then another side of me wants to move on to the next challenge. I started training for my first triathlon, which I recently completed, and I love it so far. It’s really pushed me to new heights as an athlete. I now have my eyes set on the Half Ironman Triathlon in Miami, which should be a lot of fun. But I know I’ve delved too deep into the bodybuilding world to just end my journey there, so I’ve taken an interest in judging and want to get certified at some point.”

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When asked what advice she would give anyone looking to compete in bodybuilding, especially those interested in the Fitness division, she shared her top three tips: 1) If you’re going to spend the money and time it takes to step on stage, you got to do it right. You need to be mentally, emotionally, and physically committed to this goal. You need to be all-in from the start and respect the sport for what it is. Don’t compete just for the sake of it and shortchange yourself like that! Make sure when you step on stage you’re a name not a number. Under family and work, you need to make this a top priority and if you can’t commit to that, I would say postpone trying to compete until you know you’re ready to give 100% of yourself to your goal. 2) PRACTICE PRACTICE PRACTICE! I can’t say this enough! Even if you’re not doing a fitness routine don’t neglect this aspect! You may have the best physique up there, but if you can’t showcase it properly you aren’t going to excel on stage. Practise to the point that your posing and routine become second nature. This alleviates some of that pressure and nervousness you

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can get with stepping in front of an audience. Knowing that you’ve done this a thousand times and having that confidence in yourself helps prevent any major freak-outs and allows things to go smoothly on show day. 3) For those aspiring fitness athletes, find that happy balance between the aesthetic and athletic side - otherwise you’ll just overextend and exhaust yourself too much. Start learning your routine work months in advance if you have to, so you’re not overwhelmed trying to prep and practise at the same time. This race is definitely a marathon not a sprint. Pushing to the max one day may seem like a good idea but it may hinder you the next day or even the next week. You really need that endurance everyday to complete a lot of the gymnastic/strength work needed for fitness, so overtraining is a real threat.

ZOE’S THANK YOUs I had such a big support system, there’s almost to many to name! Big thank you to my family, especially my dad who flew to Bahamas to support me. To my BOF crew and Carmichael Bryan, thank you for pushing me through those intense weight sessions! It was an honor throwing around the weights with you! To Beyond Fitness, Positive Results, and my extended fitness family, thank you for being a part of my fitness journey. Big shout out to the fellas at ‘Evolution Gombeys’ who let this chick join in on the action and capture a little of that gombey magic. And last but least, to the best fitness coach out there, Sally Wombwell, I would be lost without you and I treasure the time I spent with you. Thank you so much everyone, all of you had a hand in building the athlete I am today.

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INTERVIEW

KA Trinidadian Bikini Fitness athlete, Kalifa Phillip, helps us trace the silver lining around one debilitating injury that sparked a whole new lease on her life.

ilver does not seem to be Kalifa Phillip’s favourite colour. If we asked her, she would be more likely to say purple or teal or pink. We’re guessing by the array of items in her gym bag - pink and purple water bottles, a variety of coloured gym gloves (pink, purple, teal), pink knee wraps, pink wrist wraps, ankle strap, pink belt, bar bell pad, towel to match her outfit, speed jump rope, BCAA powder... Still, she probably won’t mind that we’re tying her story up with a silver ribbon since it’s a great example of how a setback can lead to something spectacular. Anyway, silver does a great job of complementing pink!

“I was surprised by how going to physio just twice per week made my legs stronger” Kalifa has been training seriously for

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around three years and training for competition for a little over one year, since March 2015. Before that, she dabbled in fitness, dancing for a bit, playing volleyball at work for a short spell and doing home workout videos, though she admits: “I wasn’t very consistent with it.” She wasn’t led so much as pushed to exercise consistently – at least twice a week to begin with – after injuring her knee during a karate training session. “I was off my injured leg using crutches for a month. Lost a lot of muscle mass in my left leg. My physiotherapy included leg curls and leg extensions to strengthen the leg muscles that support the knee joint. I was surprised by how going to physio just twice per week made my legs stronger.” That unexpected discovery led to her decision to “join a gym to continue strengthening my legs and the rest of my body.”

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RECOVERY & DISCOVERY

ALIFA PHILLIP TRINIDADIAN BIKINI FITNESS ATHLETE

By Koelle Boyce Photography by Photographflair

The rest, she says, is history. But that doesn’t quite capture the full colour of all that happened next. So, she’s hard at her training, enjoying her new-found athleticism as well as “gym life”, which can bring a change of perspective on its own. In fact, her new experience gets her interested in Figure athletes, so she starts following a few of them – like Erin Stern and Nicole Wilkins. She’s inspired. She says: “I… planned my training to have a similar physique…. I just wanted to sculpt my body.”

“This was chance to dress up and be on stage again.” Then one day in 2014, she comes across a poster at her gym. It features the athletes who are set for the stage at the upcoming Nationals in Trinidad. A further spark of inspiration and she finds herself fancying her own chances and talking to her trainers and a few close friends about the prospect of competing. They were very supportive, she recalls: “They said, ‘Go for it!’ One of [my friends] is a bodybuilder himself, who encouraged me to join the Trinidad & Tobago Bodybuilders Federation. He also took me to watch my first show, Sport World Classic in 2014.” www.retro-fitonline.com

At that show, she had the opportunity to speak to the head judge, who helped her develop “a better understanding of what the sport entails”. If she was undecided about her class (“I was initially interested in Body Fitness or Figure. The Bikini physique was easier to achieve in a shorter time period…”), she had no doubt that she would enjoy the glitz of the experience (“I love performing on stage, having done pageants in my younger years. This was chance to dress up and be on stage again.”) It wasn’t all sparkly or rosy, though. Kalifa did face one more dark cloud when she decided to compete: “The only hurdle I had to overcome was an unsupportive boyfriend. As an athlete you really need a partner who understands this life and is right there behind you.” She chose to focus on her goal and the things that were working in her favour: “I had a great trainer.... I had the support of family and friends. Luckily l had enough money to finance my training, food, supplements, competition suit, tan, hair, jewellery, makeup, shoes, nails. Put a dent in my savings.”

“80% to 90% of the time I eat clean.” One other favourable point was the fact that she had long been eating healthy. “I didn’t have to

change my diet when I started to compete,” she says. “I was already eating like an athlete during the early phase of my fitness journey.” While following Figure champions, she had also been following nutrition programs on bodybuilding.com. She did find it hard to give up “sugar and everything that requires a lot of sugar”. But nowadays, apart from the occasional cheat meal of paratha roti “with lots of curry and anchar”, she’s very disciplined and methodical: “I check ingredients and calories in everything I consume,” she assures us. “I prep [my food] once or twice per week. I travel with my meals in a cooler bag and hope I find a place to reheat.” Meal 1 – 6:30am Protein shake with oats, banana, peanut butter Meal 2 – 8:00am 3 whole eggs with RyVita crackers Meal 3 - 11:00am Sweet potato/ brown rice with tilapia or chicken breasts and ochros/ patchoi Meal 4 - 1:00pm Sweet potato/ brown rice with tilapia or chicken breasts and ochros/ Patchoi Meal 5 - 3:30pm Sweet potato/ brown rice with tilapia or chicken breasts and ochros/ patchoi Meal 6 - 6:30pm Protein shake, couple almonds RETRO-FIT MAY 2016 103

If things get a little bland during competition prep time, Kalifa allows herself a little more flavour in her off season. “Right after my last competition I ate everything I wanted for two weeks. Off season last year just happened to be during the Christmas and Carnival season. I do relax my training and diet just a tad... I didn’t go crazy with the Christmas food and treats. 80% to 90% of the time I eat clean.”

“I put on my gym clothes and tell myself I can’t take them off until I work out.” She resumed her training for competition immediately after Carnival, focusing on her goals to “build muscle in some areas and shrink my waist a bit.” She trains five days a week, incorporating her favourite type of cardio, plyometric high intensity interval training (HIIT) circuits on Tuesdays and Fridays. “I like Plyometric HIIT Circuits best. It’s high intensity and you burn a lot of calories in a shorter period, at the same time improving speed, coordination and power. LISS (low intensity steady state) cardio, especially on machines, bores me to death.” She’s not averse to shaking things up either, adding some outdoor training to the mix: “Sometimes I go to the football field in my hometown and do sprints and other plyometric workouts using the pavillion steps. I also do hill sprints. Occasionally I would take along my niece and nephew.” She occasionally does a little Zumba, though just for fun: “Zumba is great because I love to dance but I don’t do it as part of my training…” If she ever needs a bit of motivation to do her workout, Kalifa has a special technique of holding herself to ransom: “I put on my gym clothes and tell myself I can’t take them off until I work out. I think about my goals and tell myself I have to do it.”

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TRAINING SPLIT Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Shoulders Circuit Training Legs Chest, Back, Abs Circuit Training Rest Legs

“We do train like beasts.” Having found something of a calling by way of her recovery from her knee injury, Kalifa is now sufficiently immersed in

her sport to hold a few strong views about its development and its public perception. “There is a misconception that we don’t train hard. Building any amount of muscle to achieve any type of physique www.retro-fitonline.com

requires hard work and dedication. We do lift heavy. We do train like beasts.” But she also draws a line: “I don’t subscribe to the drastic measures some people take to win.” As for the future, she says: “I would like to see local athletes getting more financial support from the government and private sector. I hope the general public becomes more interested in the shows.” There’s no reason that they shouldn’t. As far as she can see, the sport offers exponential benefits: “I love this sport. I myself was inspired by athletes to get fit and transform my body. Right now I’m doing the same, inspiring others.” That alone puts the great big silver bow over the many shades of Kalifa’s wrapping.

COMPETITION 2015 TTBBF Juniors Championships - 3rd Runner Up 2015 Sport World Classic - 2nd Runner Up 2015 TTBBF Seniors Championships - 2nd Runner Up 2015 Darcy Beckles - 4th Runner Up

KALIFA’S SHOUT-OUTS My wonderful past trainers, Karen Alleyne-Spencer, Vijay Gokool and Zaahid Hosein; my main online support, Sherwin Marcelle, Sterling Battle and Glender Mcletchie; my current sponsor, Southern Warriors of Mixed Martial Arts and Kerry Grant; a few other people who offered free advice and support - Ricardo Rivas, Sheldon Seebaran, Kwadwo Odinga, Joel Fermin and Cori Baynes. Thanks to you all. Thanks to everyone who came to my shows and gave that physical and vocal support.

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