Retro fit issue 6 august 2014

RETRO-FIT Interview

Akela Jones

TEAR SHEET

ON THE BALL

Barbadian IAAF Junior Track and Field Champion

Working out with exercise balls.

Interview

Interview

Delano Hinds

TINO BEST

Barbadian fast bowler

From Barbados to American Ninja Warrior

Beach

Calisthenics With Ramon Dodson

SPORTWORD CLASSIC

TRINIDAD

www.retro-fitonline.com

PLUS Stretching for strength and flexibility

Issue #04 July 2013

RETRO-FIT MAGAZINE

FEATURES 26 52

Tino Best

INTERNATIONAL FAST BOWLER

Akela Jones

IAAF WORLD JUNIOR CHAMPION

TEAR SHEETS

ON THE COVER Akela Jones Barbadian IAAF Junior World Track and Field Champion PHOTO BY: Photographflair

36

Mat Attack

60

On the Ball

71

Calisthenics

STRETCHING FOR FLEXIBILITY AND STRENGTH

CORE TRAINING WITH THE EXERCISE BALL

THE KING OF OUTDOOR TRAINING

26 18

2

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

64

CONTENTS INTERVIEWS 64

IFBB Pro Maurice Arthur

24 HOURS IN THE LIFE OF A PRO

46

Delano Hinds

THE ROAD TO AMERICAN NINJA WARRIOR THE ULTIMATE OBSTACLE COURSE

PROFILES 86 76 8 38 18

Rashida Belgrave BARBADIAN BODY FITNESS COMPETITOR

Shari Mapp

BARBADIAN BIKINI FITNESS 2013 MICHAEL RILEY CLASSIC CHAMPION

Abeni Procope

TRINIDADIAN RUNWAY MODEL TURNED BIKINI FITNESS COMPETITOR

Jessica Reyonlds

BARBADIAN BIKINI FITNESS COMPETITOR, ON HER PREPARATION FOR HER FIRST SHOW.

ARTICLES 16

Proteins

17

Supersets expounded

MAKE THE MOST OF THESE BUILDING BLOCKS

TRAINING TERMS EXPLAINED

SHOWS 84

Sportworld Classic

76

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

3

4

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

BARBADOS

This issue we hit the track with a IAAF Junior Track and Field champion . We live life in the fast lane with an international fast bowler

TRINIDAD AND TOBAGO

We continue our visit to the land of oil and gas, meeting model turned Bikini Fitness Athlete

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

5

Editor’s Note RICHARD BOYCE

Thank you for choosing to join us on our fitness journey and welcome to another packed edition of RETRO-FIT Magazine, filled cover to cover with athlete interviews, profiles, training tips and loads more.

In this issue, we have chosen to combine the fitness profiles that you are used to with features on some of the Caribbean’s athletic and sporting talent making an impact on the local, regional and international stage. We continue with our series on stretching for flexibility and strength. Our issue would not be complete without taking advantage of the abundant sun and sand, so we have included some beach training tips for you as well.

The team and I hope that you enjoy our compilation and, as always, we welcome your feedback.

6

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

RETRO-FIT EDITOR-IN-CHIEF

Richard Boyce

EDITORS

Koelle Boyce Ramona Morgan

WRITERS

Richard Boyce Ramon Dodson Kerri Gibson Shawn Mayers

PHOTOGRAPHY AND DESIGN

Photographflair

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

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

7

Mic

8

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

PROFILE

Shari MAPP

chael Riley Classic Bikini Fitness Champion

RF: Tell us what sparked your interest in fitness.

SM: I had been an occasional gym goer from 2010. My competition training started from the last week of June 2013. .A guy from my gym approached me and said he liked how I train and wanted to know if I would be interested in doing a fitness show. He told me to think about it and let him know. I thought about it and here I am today, a Bikini Fitness competitor.

RF: Prior to your first show, were you very active?

SM: Does running around at lunchtime and after school count? If it does I was very active. Actually, I played sports growing up. In secondary school I was on the netball team and I dabbled a little in badminton. I was exposed to other sports at school during P.E. like lawn tennis and volleyball.

RF: What has been the most memorable moment in your fitness journey so far and what motivates you to compete again?

SM: The moment when I stepped on stage at my first show has to be the most memorable one to date. I was extremely nervous but when I heard my friends and family yell ‘Smapp’ (my nickname at work) and ‘Shari’ the nerves disappeared and that allowed me to relax and have fun on stage.

RF: What motivates you to compete again?

SM: Winning the first show! That was motivation enough to get back on stage. That wasn’t all though. It was the feeling I had on stage that made me want to compete again. Also the rewards! Not the prizes at the shows but the results I see in me and the inspiration I portray to others.

www.retro-fitonline.com

People have asked me why I compete and my response is simple…I love it! I enjoy doing competitions, even though I’m a nervous wreck when I do them. In my view, competitions are like check points (or tests) along my path of fitness. They help me to reach specific targets in a particular timeframe that I wouldn’t have been able to achieve on my own.

RF: What drives you to keep fit and what is currently your biggest fitness challenge?

SM: CLOTHES!!! Before I started competition training I was at my heaviest weight ever. The reality of having to buy clothes that were 2-3 sizes over what I was accustomed to was what pushed me back into the gym.

My biggest fitness challenge would be weight maintenance. I have to work on a plan to manage that challenge, seeing that it was a great downfall in my second show.

RF: How intense is your workout program? Do you vary your training program during on and offseason?

SM: To persons looking on, my workout program might seem dreadfully intense because at points during my training sessions I would be lying on the ground with my eyes closed and just not feeling like moving to do anything else. When I do that, it is more laziness on my part as opposed to the intensity of the program. My training varies during my on and off-seasons. During my on-season I work out about four times a week. I try to have a fixed schedule but due to other commitments and ad hoc matters, that doesn’t work.

RETRO-FIT AUGUST 2014

9

TRAINING SCHEDULE Monday: Legs Tuesday: Chest, Arms and Abs Wednesday: Off day Thursday: Back, Shoulders, Abs Friday: Legs I do 3 or 4 sets, depends on how I feel, and about 15 reps each set.

I do cardio for my warm up, and that could range from 5 minutes to about 20 minutes, and again that’s depending on how I feel or what body part I’m working that day.

Off-season program…moving my hand to get the remote control to change the channels while watching TV. Just joking. During my off-season I train lighter. I don’t push myself to the limits as I would do during my on-season.

10

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

RF: Which is your favourite and least favourite body part to train? Are you trying to improve specific body parts for your next show?

SM: My favourite body part to train is legs. My least favourite would be chest. For the next show I am trying to improve my overall and I’m working on gaining around 10 pounds of muscle. But my main focus will be to strengthen my knees and work on my glutes and legs, my favourite.

www.retro-fitonline.com

RF: What is your favourite kind of cardio and do you do any outdoor training?

SM: Stair training but I don’t actually use the stairs; I go on the Stairmaster instead.

I used to do a bit of beach training but that went through the door when my training partner couldn’t make it anymore and my little brother refused to get up at five o’clock in the morning to go with me. For right now I just train indoors.

RF: Let’s talk about food. How do you prepare all the daily meals that you need and do you ever cheat SM: On Sundays I try to cook for the whole week and parcel each meal in a container. This saves me from rushing on mornings when preparing for work.

My cheat meal would have to be a small pack of vanilla Teatime biscuits.

During my off-season that is one food you could find in my lunchbox.

RETRO-FIT AUGUST 2014

11

RF: We ask this question a lot: what is the hardest part of contest prep - dieting or training - and what is your mindset like getting ready for a show?

SM: Dieting wins this hands down.

Dieting is hard for me so when I’m preparing for a show I would gradually cut out certain foods. I can’t go cold turkey, I wouldn’t make it if I did.

My competition mindset is to focus on me and what I’m supposed to do when I get on stage. To maintain my focus in the weeks leading up to the ‘big event’ I avoid social events, where possible.

If I can’t avoid them I go in with a game plan…STICK TO MY DIET!!...

This plan usually lasts until I see the menu. I do have a cheat meal then but I don’t stray too far off course. I cut out watching mindless entertainment and turn my focus towards watching Bikini Fitness competitions and posing videos.

RF: What do you think is

the biggest misconception people have about Bikini Fitness?

SM: I think people don’t know what Bikini Fitness is and what it entails.

Because the word ‘bikini’ is in the title they don’t consider it as a fitness competition. Some persons view it as a show where simple-minded girls parade in bikinis on stage. They don’t realize that Bikini Fitness competitors are athletes and athletes are far from being simple-minded people.

12

RF: What are your goals for

your fitness career and will we see you back on stage this year?

SM: WOW! ‘Fitness career’. I love the sound of that. I dont have any specific goals set. I’m going with the flow at the moment.

Whether you see me on stage again this year depends on my knees. Once they can take the training, you should see me.

If you could offer someone just one fitness tip what would it be?

RF:

SM: Work out with someone who will push you to limits you didn’t know you could reach..

RF: Any special people you

want to acknowledge?

SM: Of course, it takes a village to get me ready for a show! (laughing).

Special acknowledgements to my trainer, Michael Riley; other gym members of Flawless Concepts; my family, special shout out here to my little brother, Matthew Mapp; my church family; my friends; my stylists; and last but by no means least, my FSC workmates who make up half of that village, which prepares me for the shows.

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

DAILY MEALS I don’t have fixed times for meals Meal 1: Stirred fried tuna with salad, green tea and a banana/ apple Meal 2: A grapefruit Meal 3: Boiled chicken with lettuce, kale and broccoli and green tea Meal 4: A banana Meal 5: Protein shake and a banana/apple Meal 6: Baked steak fish with lettuce and green tea Water and almonds throughout the day.

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

13

STATS Name: Shari Mapp Age: 28 Height: 5’2” Off season weight: 117 lbs Competition weight: 102 lbs Competition History: 2013 Michael Riley Classic, 1st 2014 Barbados Bikini and Men’s Physique Cup 5th

14

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

RETRO-FIT if you want to read our past issues check us out here: www.retro-fitonline.com

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

15

TIME PROTEINS MATTERS

Making the most of these muscle-building blocks What is the best time to do CARDIO?

Most readers would already know that protein is one of the raw materials needed to build the physique that you are seeking. Amino acids, which are the basic components of proteins are often referred to as the building block of muscle.

Does this mean that eating more proteins will build more muscle?

As with all things, too much of anything is never good and, in most cases, too much is bad. This is also the case with proteins.

Research has shown that consuming too much protein more than 30% of your total daily caloric intake - could actually harm your body.2 According to a study published in 1992 in the Journal of the American Geriatrics Society: • Adding more protein but not more calories or exercise to your diet won’t help you build more muscle mass, but it may put your other bodily systems under stress.

• Eating more protein and increasing total caloric intake while maintaining the same exercise level will build an equal amount of additional fat and muscle mass.

How much protein should I eat?

According to recommended daily allowances (RDA) set by the Food and Nutrition Board, we should consume 0.36 grams of protein for every pound of body weight2.

These kinds of recommended

16

daily allowances try to paint everyone with one broad stroke, which we all know is not ideal.

If you participate in any form of rigorous sport or exercise, these daily values do not relate to you.

However, back in 1996, a group of 43 men who, and this is the important fact, were experienced weight lifters, took part in a study that involved exercise and weekly injections of a steroid.3 Now, if you’re wondering what steroids have to do with proteins, stick with me; I am getting to that.

These participants were divided into 4 groups: • The first group performed no exercise and didn’t get any steroids; • The second group performed exercise but didn’t get steroids; • The third group didn’t exercise but received the weekly injections; and • The fourth group exercised and received the injections.

After 10 weeks of lifting weights 3 times per week, the group that was receiving the steroid injections gained over 13 pounds of muscle.

The group who were just working

RETRO-FIT AUGUST 2014

out didn’t do too badly either, packing on almost 4.5 pounds of muscle in only ten weeks.

The guys who sat around doing nothing for 10 weeks but received the steroid injections still had an increase in lean mass (almost 6 pounds), while the group who received no steroids and didn’t workout did not see any change in their lean mass.

It’s also important to note that all four groups were on the same diet. They were all consuming about 0.7 grams of protein per pound of body weight and about 16 calories per pound of body weight.3 Using 0.7 grams/lb as a benchmark the general practice of 1 gram of protein per pound is a good place to start and dividing this across 4-8 meals a day will help to keep your body in an anabolic state.

CONCLUSION

Protein is the single most important nutrient for muscle regeneration and building.4 That said, consider restricting your protein to non-fat or low fat sources such as skimmed milk, egg whites, fish, skinless fowl, flank steak and, of course, that staple of weight training, protein

www.retro-fitonline.com

TRAINING

SUPERSETS explained What is a superset?

In the most simple terms, a superset is what happens when two exercise sets are performed in a row without stopping.

s

powder. These foods represent powerful, clean protein sources.

Start by ingesting 1 - 1.5 grams of protein per pound of body weight and staying anabolic by dividing this intake into 4-8 meals.4 References: 1. http://www.flexonline.com/ nutrition/ultimate-nutrition-qa 2. http://www.webmd.com/fitnessexercise/news/20020529/will-eating-moreprotein-help-your-body-gain-muscle-faster 3. http://bradpilon.com/weight-loss/ how-much-protein-do-you-need-to-buildmuscle/ 4. http://www.getbig.com/articles/ faq-10ms.htm

There is a limitless variety of options when applying supersets to your workout. These combinations can be classed into either supersets within the same body part or multiple body parts.

Opposing muscle group supersets A very common form of superset involves working opposing muscle groups one after the other in a repeated circuit. You can train upper and lower body parts, e.g. one set of leg presses and one set of bench presses; back and front of body, e.g. pull ups and biceps curls; push and pull muscle groups, such as biceps and triceps or hamstrings and quads.

Such workouts are good for those persons who have limited time in the gym. While they may seem to be similar to circuit training, circuit training usually targets up to ten exercises while superset workouts are generally done with two exercises at a time.

Same muscle group supersets Another way to apply supersets is to work out the same muscle group, preferably from different angles, with two exercises back to back. An example of this would be squats immediately followed by leg extensions.

less time due to the reduced rest period between sets will increase the workout intensity.

Beyond the basics The core classes described above are generalised. If you are aiming for significant muscle development then you will need to apply a more specific type of superset training.

Isolation supersets This is the combination of two isolation movements, such as preacher curls and one arm concentration curls. This kind of superset will add definition and is not ideal for putting on muscle mass.

Pre-exhaustion supersets This involves preforming an isolation exercise first followed by a compound exercise. The idea is to take the muscle past its usual point of exhaustion, stimulating more muscle tissue. With this type of superset you would not be able to lift as much weight as usual.

Compound superset This is the combination of two compound movements and is an excellent way to stimulate muscle growth. The downside of this form of superset is that it is very hard on your nervous system and you are more likely to need a bit more time to recover.

References: http://www.teenbodybuilding.com/locke27.htm

Advantages of supersets 1.

Supersets save time by reducing the rest interval between the exercises.

2.

Performing more work in

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

17

18

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

PROFILE

BARBABADIAN BIKINI FITNESS COMPETITOR

JESSICA REYONLDS

SHOW TIME My

journey to the stage

J

essica hit the stage for the first time in March at the 2014 Barbados Bikini Fitness and Men’s Physique Cup, where she made quite an impression. First on stage in her class, you would have been hard pressed to say that is was her first time competing. Curious about this newcomer, we organise to meet Jessica at her favourite hangout (you guessed it: the gym) for the inside scoop. She explains ...

“I’m a real homebody. If I’m not in the gym or at work, I’m usually working on my brand, Artemis, or some other art-related project.

I’m also a bit of a hippie and I really enjoy a good nap.

Before I started to train for Bikini Fitness, I would have considered myself relatively fit. The only thing that has really changed between then and now is the

www.retro-fitonline.com

amount of cardio and stretching that I do.

One day I got on the scale and realised I was 180lbs. I really hated how I felt at that weight, so I decided it was about time I really took control of how I ate and started exercising. Originally, my goal weight was 160lbs, but I got there and still wasn’t satisfied. I’ve practically been

living in the gym ever since.

A few of my friends had actually been encouraging me to compete long before I ever entertained the thought seriously. When I decided to do it, they were excited and super supportive.

My family was just as supportive, even if they didn’t really understand why I decided to compete in the first place. I think

RETRO-FIT AUGUST 2014

19

I’m really blessed to have people like that around me !

After I lost a lot of weight and got into what would generally be considered decent form, I lost a lot of direction and steam.

My weight training sessions became increasingly half-hearted and I was slowly starting to lose track of my eating. I really missed having something to work towards and didn’t enjoy seeing fat creep back onto my body. I was torn between taking up Crossfit and competing, but eventually I decided that I couldn’t afford to go to a regular gym AND do Crossfit, so I took up competition and the rest is history, I guess.

Why Bikini Fitness?

So many reasons, where do I even start? It was definitely the most feasible in terms of achieving the body composition,

20

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

but to leave it at that would be an unbelievably unsatisfying response! I was chubby from young, rather awkward and more of a tomboy than girl in a lot of ways. My fitness journey has really had a transformative effect on my mindset. It’s allowed me to see that if I put my mind to it, I can really become whoever it is I want to be. Becoming a bikini fitness competitor was my way of becoming a version of myself that I never thought was possible.

Even after I started training, I

www.retro-fitonline.com

thought a fitness model physique was far out of the realm of what I could achieve without some exorbitant amount of time and/ or money attached. But hey, I proved myself wrong! Fancy that. Also, even though I’m more known for converse than heels, I must admit that getting glitzed up and stage-ready brought out the part of me that loves to dress up.

You spend all that time in the gym and it would be quite easy to conclude that the transition from gym to the stage would be

straightforward.

Truthfully, I would say my current physique is the result of 3 years’ worth of work, lapsing, experimentation and more work.

I think of November 2011 as my starting point for bodybuilding, even if I didn’t think of it as bodybuilding back then. Since then, I’ve lost weight and fat, gotten really slim, built muscle, put back on fat and then I decided to compete, so I put on MORE muscle and lost fat! For the show in particular, I started

RETRO-FIT AUGUST 2014

21

Leg day #1: I’ll give you a workout from my current routine, which is really an adaptation of an old workout template. Since I train legs twice a week, I’ve started experimenting with prioritising quads one day and then hamstrings the other, while doing some glute and calf work both days. The sessions are obnoxious to say the least. Without further ado, I give you..

Warm up Hip abductor: 5 sets of 20

Squat: set 1 & 2: 20 reps, set 3 & 4: 15 reps, set 5: 12 reps

Lunge: 3 sets of 50

Single leg press: 5 sets of 10

Step up: 5 sets of 10

Standing calf raise: 5 sets of 15

Feel free to superset each exercise with intermittent hobbling.

22

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

training and eating in October so that I had a good few months to really get stage-ready.”

patches and she was really quite supportive, even when I made my missteps.”

Through pitfalls and rough patches

Keeping on track offseason

“After my first 3 months in the gym, I can’t say I had any significant problems becoming fit, injuries notwithstanding. If, however, you were to ask what my biggest hurdle was in getting my physique, I would have to say food. For as long as I’ve been training, I’ve also had to fight my tendencies as an emotional eater. Don’t ask me for any pointers on how to conquer that though; I’m still trying to figure that one out myself.

“When it comes to training, I don’t really have an off season.

The only major difference between my on and off seasons at the moment is the amount of cardio that I do. I maintain my fitness by never stopping...but I promise that sounds way more intense than it actually is!

I’m pretty sure I’m not alone when I say that dieting is the hardest part of contest prep by far! Training comes pretty easily to me as I’ve always been a pretty physical, rough and tumble kind of girl. In a lot of ways, I enjoy weight training and the feeling of accomplishment you get with it. But dieting? You don’t know the real meaning of strength until you come home to smell sweet bread and walk past it like you don’t hear it calling your name! I think it’s easier to train because you can feel the muscles burning and responding to the exercise, but you don’t have that same sensory feedback with dieting. It takes weeks for your diet to really reveal its handiwork and it takes patience and a great deal of perseverance to stick to it until the results begin to show.

Thankfully, my coach Nicole Carter has been there to help me through those dieting rough

www.retro-fitonline.com

Some days the only thing that motivates me to train is the knowledge that I’ll feel worse missing a day than if I went in and trained. I learned that when I first started out. When I was feeling tired, I would bail on a session and then spend the rest of the day agonising over my missed day. “I really could have gone and trained” would be the constant refrain in the back of my head. Honestly, I can’t live with that. So, no matter how bummed out or drained I’m feeling after a long day, I go and train. I may not be breaking a personal best.

I may not even put in what some may consider an impressive session. I’m not really interested in that; my main concern is that I showed up and I did the work.

An object in motion stays in motion...and that’s what I try to do. Stay in motion.”

Talking training “I usually discuss how I’m training with my posing coach, Nicole. Naturally, I have a more athletic figure, so everything I do in the gym is geared towards creating a more shapely appearance. For that reason,

priority is given to my back and legs, which I hit twice weekly.

I do biceps on one back day; triceps and shoulders the other.

Chest I do once a week and abs are done twice weekly to give my core that nice, toned appearance.

I lift weights 5 days a week.

It would probably be 6 if my weekend schedules were more reliable to be honest. As for other forms of exercise, I’ve resumed pilates after a year and I would love to start doing yoga as well. I think both are very beautiful and they put you in touch with your body in ways that weight lifting and cardio really can’t do. I’ve also entertained the thought of doing other forms of exercise like bootcamps and muay thai, but alas! There are only 24 hours in one day!”

Cardio is the key to conditioning for the stage “I’m into anything that incorporates dance (or boxing)!

Not that I’ve done either in a good while, but in a perfect world I would have time to do either...or both. If you saw me in the gym doing cardio, you would most likely see me on the step mill. Aside from the calorie burning potential, I find it’s the only machine I actually enjoy using.

Hand in hand with cardio comes nutrition. In the off season my calories are in the ball park of 1750 calories. It doesn’t sound like an awful lot, but I can’t say I suffer hunger pains too often.

There aren’t any provisions in my

RETRO-FIT AUGUST 2014

23

diet for cheat meals, but if I do step out it will almost always be for baked nuts or peanut butter.

I have no idea why, but over the years I’ve developed this near insatiable love for peanut butter, to the point where I have been known to eat it right out the jar! If it isn’t that, it’s most likely going to be raisins or cherries.

Pastries and baked goods don’t appeal to me as much as they used to before, but I’ve been known to indulge in those as well, but mostly just on special occasions.”

On stage for the first time “I was way more nervous than I thought I would be! I didn’t tell a lot of people that I was competing because I didn’t want to get spooked by everyone asking if I was nervous and I just took it one day at a time.

Up until the night of the show, I was backstage listening to my music (more Childish Gambino, if anyone wants to know) and joking around, but when I hit the stage? Everything suddenly became real. My head went blank and I had this weird feeling of being on auto-pilot but overly aware of what I was doing at the same time. I could go on but, amidst all the nerves and the horror (something along the lines of “Why did I even think I could compete?!” crossed my mind). I was a bit happy to finally reach the end of a journey 5 months in the making.”

Finding inspiration “Locally, I would have to say I look up to Saskia Griffith, Mellissa Burrowes and Domini Alleyne.

I don’t think I’ve ever seen

24

Saskia on stage, but I admire her physique. I saw Melissa at last year’s Darcy Beckles I believe and I was really impressed by her physique as well as her stage presence. Domini is on my instagram and whenever I see her posts I feel like she really lives for this. I like that. I’ve seen her compete a few times as well and you can see that she works. I don’t think I’ve seen her looking the same twice. I like that constant progression and evolution.

Internationally, my fitness inspirations come from instagram again. Massy aka Mankofit, Rashidat Boston and Lyzabeth Lopez are my top three. Not only do they have intense physiques and a holistic outlook on fitness, they also have really fun personalities. I love to see their new photos or videos as they’re either very informative or uplifting. I get the impression that there’s more to them than just the body, which is something that I personally enjoy. From a purely aesthetic angle, special mention goes out to Eva Andressa, Andreia Brazier and Pauline Nordin.”

Jevon, Daveny) for their support and for keeping my spirits high whenever I started to doubt myself or panic. For making my swimsuit (Shira), doing my make up (thanks Katherine!), accompanying me on my random swimsuit-related errands (Sam), my big sister in body building (Tanisha), practically everyone in my gym (BodyCare, if anyone wants to know) and so many others for their well wishes and love!

I had a lot support from a lot of people and if I were to mention everyone by name I may very well end up doubling the length of this interview. I would probably also get into trouble for not remembering to name someone so I’ll quit while I’m ahead.”

Tips for taking it to the stage “If you do your best during prep, no matter what happens on the stage, you’ve already won.

Oh! And you are far more capable than you ever thought, so don’t be afraid to push yourself.”

Must mention ....

“My parents for their support, and especially their tolerance of low carb Jessica!

My friends (Myles, Cameron,

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

Jessica Reynolds Age: 23 Height: 5’ 7” Off season weight: 147lbs Competition weight: 140lbs Competition history: 2014 - 4th Place, Barbados Women’s Bikini Fitness and Men’s Physique Cup

My diet only tends towards leaning out a few weeks away from the show. I carb cycle as well, so what I’m about to outline is only one part of my on season diet. I think it’s important to state that from the beginning so that people don’t apply it to themselves without context (and so they don’t get horrified by what I do and don’t eat!)

Meal 1 - 6:30 am: 1 apple, 1/2 cup oats, 6 egg white omelette Meal 2 - 9:30 am: 3 oz chicken breast, 2 servings veg

www.retro-fitonline.com

Meal 3 - 12:30 pm: 1 fish burger, 2 servings veg Meal 4 - 3:30 pm - 3 oz chicken, 2 servings veg Meal 5 (post workout meal) - 6:30 pm: 1 can tuna, 5 oz sweet potato Meal 6 - 9:30 pm - 8 oz tilapia, 1 serving veg (1 serving of veg = 1 cup broccolli, 3 oz baby carrots or 5 oz cauliflower)

RETRO-FIT AUGUST 2014

25

26

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

90 INTERVIEW

LIFE

AT MILES AN HOUR TINO BESTBARB Barbadian Fast Bowler In the beginning RF: How long have you been playing cricket?

TB: I was about four or five when I started to play, but for as long as I can remember I’ve loved cricket. I remember watching my uncle, Carlisle Best, as a kid, seeing him play for the West Indies team, watching him bat and seeing photos of him. The amount of attention that he got for playing well inspired me to start playing.

RF: How did you get into the Military Sports Programme?

TB: I was approached by Commander David Dowridge, who saw me playing club cricket when I was 16. He said to me that I had the potential to be a superstar and that was it. Off I went to the Military Sports Programme.

RF: What would you say has been your biggest accomplishment so far?

www.retro-fitonline.com

TB: In terms of my career, my biggest accomplishment has been playing for the West Indies. Being picked to play was an accomplishment in itself. On a personal note, my son has to be my biggest accomplishment off the field.

Being a part of bringing a child into this world, fathering and seeing the direction in which he is pointing his life is amazing.

FIT = FAST RF: Is your fitness purely as a result of cricket or did you want to be fit before you started playing?

TB: I have always been fit. I believed from early in my cricket career that if I was going to be a fast bowler I needed to be stronger than my opponents. That thinking came from the Military Sports Programme and that has allowed me to bowl at 90 mph for 13 seasons.

Thank God for YouTube.

RETRO-FIT AUGUST 2014

27

28

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

RF: How often do you train and what kind of training do you do to keep fit for cricket?

exercises to my training and that has really helped me. So, thank God for YouTube!

TB: I train every day; it is a lifestyle. But when it comes to cricket, I actually train like I am an NFL player.

RF: Being one of the fastest bowlers in the sport, how have you been able to stay injury-free for so long?

I watch the guys in the NFL as they are a lot more determined.

They need to have lots of fast twitch fibres, especially the running backs. I also look at baseball pitchers to see what training techniques they use. I learn a lot from watching professional athletes in other sports and apply the relevant

TB: I have been able to play for 13 seasons without any major injury and I have been able to do that through my strength and conditioning training. I also think that it is an attitude and a desire. I always wanted to bowl fast, so I did and continue to do what was necessary to bowl fast: squat, deadlift, cleans, coupled with exercises to build my fast twitch fibres. That’s why I would go on YouTube and see what other star athletes are doing. I think that the inclination that I have to do that has come directly from the Military Sports Programme.

RF: How do you maintain your fitness during the off season?

TB: There is no off season in cricket. I only have about maybe two months down time collectively in a year. In that period I usually increase the poundage I use at the gym and do more running.

RF: Do you enjoy training or is it just something that you had to do to be competitive?

TB: I absolutely love training. You’ve got to look good in your clothes; it’s an attitude. If you’re fit and happy with your body, that is going to give you confidence, which is going to help you with your everyday life.

RF: When you are training with the rest of the team are you guys really competitive amongst each other to see who is best?

TB: Oh, definitely. There is always competition when we are training together. A few of the guys are really strong lads, like Chris Gale, but I win everything, especially when it comes to pull-ups and bench press. I think that is because I have been lifting weights since I was 16 years old in the army programme so I have a few added years of lifting on them.

KEEPING IT MOVING RF: What has motivated you to keep playing for so long?

TB: I just love the sport and I love the game. It is all about leaving a lasting legacy, making sure that the game is played in the right spirit. Just as my uncle left a legacy for me to follow I want to leave a legacy for my son and others to want to follow. I may not go around setting records, but I want people to remember me as a hard worker, always giving 100%. I want them to say, “He was strong, fit and was able to play competitive cricket for most of his life”. My desire to bowl fast is also driving me. I think that I have another 5 years left in me and I want to keep up my speed.

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

29

Tino’s Top 3 Exercises Squat - Strong legs Dead lift – Strong core Bench - Strong back

Tino la Bertram Best Age: 32 Height: 5’ 8” Batting Style: Right Handed Bowling Style: Right Handed Fast Role: Bowler National Side: West Indies

Cricket History: Test debut: 1st May 2003 v Australia Domestic Teams: 2001/2002 - Present Barbados

2010 Yorkshire 2013 – Present Sylhet Royals

30

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

Hand cleans

If you want to look proper, you have to eat proper.

TRAINING RF: What is your least favorite type of training?

TB: Hamstring curls. They really burn me, but if you are going to build strong quads you need to counter them with strong hamstrings.

RF: Do you perform specific exercises to help develop your fast bowling?

TB: These are the exercises I use:

www.retro-fitonline.com

Weighted pull-ups Clean and Jerk My speed comes from my power, I have a very good run-up and when I release that ball it is down to power to generate the speed on the ball.

RF: What kind of cardio do you like best and why?

TB: I love cardio. You have to do cardio to have a good body.

I like to run on the treadmill. I find that it is easier on my body than running on the road. I usually start at level 7 and work my way up to level 10. I run up to anywhere from 45 minutes to 1 hour in my down time. When it’s competition time, I limit my time on the treadmill to 20 minutes, as I don’t want to get burnt out. All of my conditioning is done between matches.

RETRO-FIT AUGUST 2014

31

REAL FOOD RF: Do you have a strict diet ?

TB: Yes, of course I have a strict diet. If you want to look proper, you have to eat proper. My diet comprises mainly fish, chicken, lamb and vegetables. I will occasionally have some sweat potato, but I like to keep my carbs fairly low.

RF: Does your diet vary when you are playing from when you’re not playing?

TB: I don’t have cheat meals. I try to eat well all the time. I love to cook and I cook all my meals.

RF: List the foods we would find in your fridge on a regular basis.

TB: Coconut water, yoghurt, malt, sweet potato, squash, pumpkin, energy drinks.

THE GAME RF: Have you held any records?

TB: I hold what was once a world record for the most runs made by a number 11 batsman, 95 runs, which is still a West Indian record.

RF: Does the pressure of international cricket ever get to you?

TB: Pressure comes with the territory, but once you have good people around you it makes it easier to deal with. I have always had good people in my corner.

RF: Hardest part of international cricket?

TB: Staying grounded, not getting caught up in the moment of you becoming who you are, not getting caught up in your own hype.

RF: What is the one thing that you want to achieve before you retire from the game?

TB: I would like to get the opportunity to play for the West Indies again. That would be great. Getting some more 5-wicket hauls under my belt - that would be good. Other than that, I want to maintain a very high level of cricket and get to visit a few more places.

God is good. And I have to thank my grandmother.

32

RETRO-FIT AUGUST 2014

RF: What has been your most memorable moment so far?

TB: That would be when I was playing in Bangladesh in 2010.

I had an L2 hamstring pull, which was extremely painful. I had to get three injections. I went out, played and got six wickets. My best performance in test cricket to date. That has been my highlight and it reminds me “Mind over matter”.

I think that the injury made me focus on each delivery and trying not to making my injury worse. It took me back to my army days, doing drills and training with the soldiers, working through difficulties and uncomfortable situations.

RF: Do you remember your first international game? How did you feel stepping onto the world stage for the first time?

TB: That was back in 2003 at a very different Kensington Oval. I was nervous but happy and star-struck to be honest because I was playing against Australia. I was very happy to look around and see my mum and my family in the stands.

It was surreal, breath-taking and I am very blessed to have that memory of playing my first international match in front of my home crowd.

www.retro-fitonline.com

POINTS OF VIEW RF: What is your current take on the sport? What changes would you like to see, if any?

RF: What’s the biggest misconception people have about you?

TB: I remember playing a match against Combined Campuses & Colleges recently and there was a young bowler, who was fairly fast. I was speaking to him about training and he was not including weights as part of his training. I told him that as soon as he plays on an international level, he is going to get an injury because he has not trained his body for the rigours of the game at that level. That is where you get the stress fractures, muscle strains and bad backs.

TB: People think that because I played for the West Indies, I am arrogant. I guess that goes with the territory. I am a very grateful and humble person and anyone who associates with me would know that. I think that people often have a preconceived notion of others and when they actually meet these people they, are totally different from that initial view.

I would like to see the training stepped up. I would like to see youngsters lifting weights as part of their training and I would like to see strength and conditioning coaches being trained to a higher level, in order to guide the young cricketers better. I would really like to pursue the improvement of our current training methods. I think that Barbados has a lot of potentially great cricketers and, with the right coaching, they can achieve great things while limiting damage to their bodies, which shortens their careers. As they say, hard work

beats talent when talent doesn’t work hard.

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

33

34

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

INFLUENCES RF: Who has been your biggest inspiration and why?

TB: In terms of sports, my biggest inspiration would have to be my uncle, Carlisle Best, Wayne Daniel and Malcolm Marshall. I watched them play as a kid. The way they conducted themselves and played the sport has always stuck with me. Malcolm Marshall is the greatest fast bowler of all time and Wayne Daniel is the most professional cricketer that I know about, playing 13 years for Middlesex.

To play that long for a county team is phenomenal. Watching my uncle play 100 at Kensington Oval in front of a Barbadian crowd when I was about ten. Watching him being lifted onto peoples’ shoulders and hearing his name being chanted, that is one of my most vivid memories as a child. My uncle was my first superstar and I love him for it.

FUTURE GOALS RF: Where do you see yourself in 10 years?

TB: I see myself retired, doing some commentary and giving back to the young professional athletes of Barbados. I would like to give back to sport in the Caribbean, not just cricket but sport in general.

SHOUT OUTS RF: Do you have any shout-outs to fans, friends or loyal supporters?

TB: I would like to thank the Lord Jesus Christ, because my faith is very important so I have to thank Him for giving me all that He has. I know that He has given me a lot of things that I don’t deserve and for that reason I am faithful and humble.

God is good. And I have to thank my grandmother.

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

35

TEAR SHEET

Mat Attack

Personal Trainer

Kerri Gibson Are you carrying a lot of tension and stress in your lower back and hips? Try these yoga poses for a little relief!

Instructions

1a Supine Spinal Twist

Benefits: This spinal twist stretches the shoulders, chest, hips & spine and helps to increase mobility of the spine.

Lie on your back with your knees bent and the soles of your feet on the floor.

1b

Lift your hips slightly off the floor and shift them about an inch to the right.

1c

36

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

1d

1e

Bring your left knee in toward your chest and extend your right leg toward the floor.

Gently drop your left leg over to the left side of your body.

Keep your shoulder blades on the floor and extend your arms out into a T shape, palms facing up.

Upside-Down Pigeon

Benefits: Stretches the hip adductors, abductors and glutes.

Hold the stretch for 30-45 seconds, relaxing and breathing deeply as you hold.

Gently bring your leg to start position and repeat on the opposite side.

2a

Place your left ankle across your right thigh, flexing both feet.

Instructions

Lie on your back and lift both your legs off the floor.

2b

www.retro-fitonline.com

Hold your right hamstring with both hands.

Gently draw your right knee toward your chest until you feel a stretch in your left hip.

2c

Repeat on the opposite side.

RETRO-FIT AUGUST 2014

37

PROFILE

ABENI PROCOP TRINIDADIAN BIKINI FITNESS COMPETITOR

KEEPING IT REAL RF: Tell us some interesting things that people may not know about you.

AP: I’m very weird... The average person freaks out in front of a large crowd. I, on the other hand, freak out in front of small crowds.

RF: Describe yourself in 3 words.

AP: Just Too Real.....(laughing)

RF: Name 3 things you won’t hit the gym without.

AP: Gloves.

Recovery.

Fuel

(Herbalife).

GETTING STARTED IN FITNESS RF: For those out there who don’t know your story, tell us how you got into fitness.

AP: I have always been an active person. From as early as age six I was interested in swimming and that

38

RETRO-FIT AUGUST 2014

interest led me into fitness. I always told myself that I wanted to learn to swim properly and professionally, maybe even join a swim club. In 2008 I rekindled my interest in swimming.

In order to get stronger in the pool, I joined a gym and in 2010 I became a Health Coach. I felt it was only right to look the part (not that I wasn’t at the time, but I was underweight).

Somewhere along the way the thought of lightweight bodybuilding came to me. That’s where it really began. I got a sponsor and a trainer who became my fiancé. I have now been training for 6 years and competing for 2 years.

RF: Do you remember your first show? What was it like stepping out onto the stage for the first time?

AP: Wow! My first show.. I remember it like it was just yesterday. It was my first time stepping onto a stage for bodybuilding but being on stage was a normal thing for me because I was already accustomed to giving speeches, performing and modelling.

When I first got onto the stage I was slightly nervous because I found the crowd to be too small to handle (no, seriously!). But then I just went out there, had fun and did my thing.

www.retro-fitonline.com

PE

Abeni Procope Age: 23 Height: 5’ 6” Competition History: 2013 Trinidad Juniors - 4th 2013 Trinidad National - 3rd 2013 CAC Games - 7th 2014 Trinidad Juniors (Over 163cm) – 2nd

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

39

DOWNS & UPS RF: What has been the biggest challenge to your fitness and how are you working to overcome it?

AP: My biggest challenge is food.

I have a high metabolism and at times it seems like I burn calories faster than I can consume them, even more so because I am a very active person. I believe I even eat more than I can afford. So, my food consumption is something I’m still working on.

RF: What has been the most memorable moment in your fitness journey so far?

AP: The most memorable times in my fitness journey I would have to say are those days when I couldn’t move because of the workout I had done the day before and those days when I cried while training because my mind was stronger than my body.

40

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

RF: What keeps you competing?

AP: I keep competing because I believe I have a lot more to achieve and I can go further in the sport. Plus, I know my body has not reached its full potential and I want to see what it looks like when it does

RF: Who inspires you most?

www.retro-fitonline.com

AP: My biggest influence, I would have to honestly say, is me. I have to be able to influence myself before anyone else can because I am not one who gives in to peer pressure.

TRAINING RF: How do you split up your training sessions?

AP: My trainer is into functional training so there are days when I do moderate to heavy weights with sometimes little to no rest between sets. There are days when I do calisthenics such as squats, deadlifts and pull-ups with core strength workouts using drop sets for conditioning. Other days, I do isolation movements. There are days when I just do supersets. Oh yeah, that gets me going alright! I mix it up.

RETRO-FIT AUGUST 2014

41

Leg workout: Squat 25-35lbs 4 sets of 15 supersets with alternating setups with a 30lb barbell.

Drop set leg extensions or lying down leg curls. Super set with dead lift - 4 sets of 15.

Then calves, 5 sets of 20 calve raises.

42

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

RF: What is your favourite and least favourite body part to train?

AP: My favourite body parts to train are arms and abs. Least favourite would be my legs because when heavy weight reaches my legs I get that annoying feeling of wanting to throw up.

RF: As a Bikini Fitness competitor how often do you lift weights and do you do other kinds of exercise?

AP: I am in the gym 6 days a week and if I gave my trainer a chance it would be 7 days morning, noon and night. (laughs) When I get a chance to train outside I do calisthenics.

RF: What kind of cardio do you like best and why?

AP: I like swimming because it works all the body parts at the same time.

It’s hard work but also relaxing because you’re in water. And I’m like a fish... I don’t do land too well.

NUTRITION RF: What is your calorie intake like in the off season?

AP: Approximately 3,000.

RF: What is your favourite cheat meal?

AP: Anything with cheese.

RF: List the top 10 foods we would find in your kitchen.

AP: Eggs, sweet potatoes, oats, tuna, chicken breast, beans, broccoli, almonds, corn, bananas.

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

43

COMPETITION RF: Which is harder when it comes to contest prep: dieting or training?

AP: Dieting. First, you must know your body type, know what you can and cannot get away with eating. You have to watch your intake of everything as the competition draws nearer..

RF: How did you feel during competition at last year’s CACs? AP: It was an awesome experience and I thank my manager for choosing me as one of the ladies to represent Trinidad and Tobago. I really felt like that was the definition of “competition”. It opened my eyes to see how seriously athletes outside Trinidad take the sport. I saw what my category really looked like in terms of the girls’ bodies. I knew what I had to go back home and work on.

RF: What is it about your physique and stage presence that so often places you ahead of the pack?

AP: Though I may be the smallest on stage I am usually the most balanced.

RF: Do you have people ask you why you compete? What do you tell them?

AP: Yes, they do. I say it’s who I am.

I’m training hard for life. I don’t want to be weak so I push my body, mind and everything else to see how far I could go. When I get to an age where I may not be able to do these things anymore I want to be able to say, “Yes, I accomplished so much, I gave it my all and I am happy.” I ask them, “What will you be saying about your life?”

And I leave them with that thought.

SIZING UP THE SPORT

AP: This is a very old sport and I find that there is too much controversy concerning the sport in terms of the supplements that the athletes use. I’d like to see the world and the government of Trinidad and Tobago give the sport a chance. I see so many people doing well in the sport who go out and represent Trinidad and Tobago month after month, including myself. Yet neither we nor the Federation get any help whatsoever from our government. But the minute another country sees our potential and takes us in under their wing, that’s when, all of a sudden, Trinidad wants to give us everything.

Please give the sport a chance.

RF: What’s the biggest misconception people have about your sport?

AP: People seem to think that if women get into the sport they will get big, hard and lose the femininity and also that everyone in the sport takes steroids.

SHOUT OUTS RF: Do you have any shoutouts to fans, friends or loyal supporters?

AP: I would like to say thank you to God for giving me the free will to become the woman I am today. Shout out to my ever so loyal and supportive friend of 10+ years, Kimberly Neptune, who has been at my shows and supporting me from the start. My trainer/fiancé, Kwadwo Odinga, for always being so supportive in all that I do, for having patience, faith and pushing me beyond my mental limit.

To my parents, especially my mom, Janice Procope, for her support even though she made be hard on me at times. And to my fans wherever you may be. You all keep me motivated as well.....Thank you!

RF: What is your current take on the sport? And which changes would you like to see, if any?

44

RETRO-FIT AUGUST 2014

Abeni’s Daily Diet I try to consume a meal every 2-3 hours

Meal 1:

Breakfast

Herbal tea, herbal aloe, protein shake, 3 boiled eggs

MEAL 2:

Protein shake

MEAL 3

Protein shake with oats, chicken breast, sweet potato, veg.

MEAL 4: 2 protein bars, water

MEAL 5: Brown rice, veg, chicken breast, sweet potato

MEAL 6: 2 packs of almonds, Yogurt yogurt, water

MEAL 7: Whole grain or multigrain bread (sometimes), peanut butter, 3 boiled eggs on the side

www.retro-fitonline.com

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

45

46

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

INTERVIEW

DELANO HINDS Barbadian NINJA

RF: How did you get started in fitness?

DH: I have been training for six years. I started lifting weights in my 1st year at university and continued to strive to gain strength. When I finally came home (Barbados) in June 2013, I started to stray away from weight lifting and look more towards functional training, specifically body exercises and calisthenics.

RF: What is your best accomplishment so far?

DH: Getting an invitation to compete on the American Ninja Warrior show.

RF: What is American Ninja Warrior?

DH: American Ninja Warrior is a sports entertainment competition, a spin-off of the television series, Sasuke.

The series began on December 12, 2009, in Los Angeles, with the top 10 competitors moving on to compete at “Mt. Midoriyama”. It comprises a series of upper body obstacles that require both mental and physical endurance and toughness.

RF: How and why did you get into the American Ninja Warrior television show?

www.retro-fitonline.com

DH: Dr. Lon Clarke, my uncle, told me about the show when I came back to Barbados and convinced me to start training differently. In fact, he has been my sole motivation and support to get to onto the show. I actually enjoyed the switch and started to build obstacles specifically for the competition and to better myself functionally. Now, I choose to compete in American Ninja Warrior to see what level of training I have reached and what more I need to do. Also I wanted to represent Barbados and start my own obstacle course challenge or even try to get the course developers to come down and host it in Barbados.

RF: What are some of the key skills that are needed to compete in this show?

DH: After seeing the other teammates, I would definitely say that any form of rock climbing would be a great asset. Also any parkour, or free running as it’s called, would be helpful, in addition to just being functionally able to climb and exert burst movements.

RF: Before you started to train for American Ninja Warrior would you have considered yourself fit?

DH: Yes, I considered myself fit. I have always been an active person, even hyper as a child. I would swim, play tennis, rugby, track & field and football.

RETRO-FIT AUGUST 2014

47

RF: What has been the biggest challenge to getting ready for the show?

DH: Trying to drop weight to be able to manoeuvre on the course and develop the forearm strength and endurance to be able to do obstacle after obstacle.

RF: How do you split up your training sessions?

DH: I would usually train once a day but as it got close to competition I started to train twice a day. Since I am training specifically for the obstacle course I don’t lift weights at all.

RF: How intense is your workout program?

DH: Anywhere from 80%-95% intensity.

RF: Tell us your favourite and least favourite discipline to train for.

DH: I don’t like running, especially on a treadmill but my favourite would be muscle ups.

RF: You mentioned that you have built yourself a specialised gym. What are some of the key bits of equipment that you need to train for American Ninja Warrior?

DH: The salmon ladder, vertical batons and warped wall. All require technique and no regard for falling, in my opinion.

RF: Can you give us a sample of your routine?

DH: I would start with a 1.5 mile run and then proceed on to the balancing log.

From there I start to warm up with pull ups, muscle ups and vertical batons and then skip for 3 minutes.

I then head out to the warped wall and run it 5 times, the quintuple steps 5 times and then do 3 three sets of twominute intervals on the punching bag.

This routine changes from day to day, depending to some extent on how sore I feel from the day before. I would usually change or alter the movements of my exercises to more complicated ones once I have grasped the basic movements.

I have not been lifting weights since the end of August.

RF: List the top 10 foods we would find in your kitchen.

DH: Steak, fish, chicken, lamb, beef, pasta, brown rice, sweet potatoes, cucumbers and bananas.

48

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

RF: Hardest part of contest prep: dieting or training?

DH: Dieting was not an issue. Training and mentally preparing for it were the hardest parts as it took a beating on my body. But not knowing who would be my competition gave me the driving force to keep me focused and help me overcome the difficult parts of training.

RF: What discipline do you think will pose the greatest challenge at your show and why?

DH: Stage 3, which comprises pure climbing, from the ultimate cliff-hanger to the horizontal salmon ladder and the upside down rock wall, would definitely pose the greatest challenges for me, as I don’t have those obstacles set up.

RF: Who are the fitness athletes you look up to internationally and locally?

DH: Stevenson Belle, who currently has and will keep the Mr. Barbados title and many of the American Ninja Warrior athletes such as Brian Arnold and Brent Steffensen.

RF: Who has been your biggest inspiration?

DH: Without a doubt my uncle, Dr. Lon Clarke. He has been there for me every step of the way and even if he knows he can’t do an exercise or an obstacle that I can do he is always there trying to show me how to do it better or getting me to try new ones.

RF: Do you have any shout-outs to fans, friends or loyal supporters?

DH: I want to shout out all the members of Gymcoin; Dominic and Morgan Seale, Josh Bynoe, James Barrera, John Doyle, Kadeem Legall and Zack Bagot.

RF: What advice would you give to someone wanting to compete in American Ninja Warrior?

DH: Be prepared to mentally and physically devote yourself to the training. It can be the most fun and at the same time difficult. I would also say to try and build obstacles, try doing different things other than stationary weight lifting; be creative and think outside the box; that is exactly what most of these obstacles are in the show. I am more than welcome to help people train for it but they have to be serious and willing to commit the time in order to see improvements.

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

49

Delano’s Exercises For agility Wall jumps Quintuple steps Log balancing Rolling

For

strength

Muscle ups Jump squats Pull ups

50

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

Delano Hinds STATS Age: 23 Height: 5’ 9” Off season weight: 185lbs Competition weight: 180lbs

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

51

AK

Barbadian Tra 52

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

FEATURE

KELA JONES

ack and Field www.retro-fitonline.com

Golden

girl

RETRO-FIT AUGUST 2014

53

RF: Which track and field events do you compete in?

RF: Is it competitive events?

unusual to be over so many

AJ: I compete in the: AJ: In track and field it is usual for a person to compete in that many events, but I plan on doing the heptathlon event which combines all the events into one. The heptathlon is for the strongest of women. I consider myself one of those women.

- Long jump - High jump - 100 metre sprint - 100 metre hurdles.........

The question should really be, “What doesn’t Akela do?”

RF: List 5 things you won’t hit the track without.

AJ: I won’t hit the track without my spikes and ankle tape. It is always good to have my brace, an extra t-shirt. Water is a must. And my inhaler; I never leave home without it.

RF: Out of all the events that you do, which one is your favourite and why?

AJ: I love the longjump because it is unpredictable.

A prefect run-up and take off could lead to unimaginable distances.

... the strongest of women... I consider myself one of those women.

RF: One word that sums up Akela?

AJ: Adventurous

Akela’s full-body workout hang clean and press bench press dumbbell row arm curls pull ups

squats lunges leg press step ups medicine ball and abs/core

push ups

54

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

RF: How did you get started in fitness?

AJ: I’ve been training seriously for 12 years but I was always into sports. From a young age I loved running around the neighbourhood. After all, there were no phones or computers back then. At school I was not really into team sports.

I got interested in track and field and I realised I was good.

RF: What has been the biggest challenge to maintaining your fitness?

AJ: Like most people, controlling my weight is the most challenging thing.

You would think that all this training would make it easier but it is still very challenging. In that month that I have off, I usually go walking or cycle at home as I hardly ever have the opportunity when I am training.

RF: How often do you train and what are your training sessions like?

AJ: I train 5, sometimes 6, days a week... I train 3 days at the stadium and 3 days at the beach. My gym days while I am in Barbados are Monday, Wednesday and Friday.

When I am at university, I lift 4 times a week.... 2 days legs and 2 days arms and core. The weight training is used to strengthen and build muscle for power as well as tone my physique

www.retro-fitonline.com

RF: Do you find that you have to prioritise your training in order to prepare for all of your events?

AJ: Since I attend university and all of my coaches are located in the same place it is not hard to plan which events I would train for on which days.

Usually I train for two events on any given day. For example, I would train for sprints and shot put on the same day because they are both explosive.

RF: What do you think are the top exercises that have helped you to build your speed and extend your jump?

AJ: As you can imagine: •

Lots of speed drills;

•

Explosive Medicine Ball exercises; and

•

Running with a weight sledge.

For my jumping, these three exercises have been very effective: •

Plyo jumps with boxes;

•

Hurdles; and

•

Ladder drills.

RETRO-FIT AUGUST 2014

55

Akela’s competition diet Pre-breakfast: 2 or 3 bananas Breakfast: cream of wheat English or sweet potatoes “I don’t usually eat lunch because track and field is an all-day sports event.”

Snacks during competition: bananas cereal fruits Drinks during competition: energy drink water electrolytes “Dinner is usually anything on the menu.”

56

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

RF: You’re a full-time student, right? How do you fit all of your training and competition preparation into your schedule?

AJ: This is what a typical day looks like for me: 7:00 am I wake up and study for 2 hours 9:00 am Go to class until 2:00 pm 2:10 pm Training until 5:30 pm 6:00 pm

RF: Without giving away your formula, why do you think you have been so successful?

RF: Do you have a strict calorie intake for your on and off season?

AJ: I have a driving spirit within me.

It tells me that I have to succeed to give hope and pathways to the younger generation coming up. An opportunity to build a better future for my family goes hand in hand with that spirit. Also, I am a very futuristic person and I am willing to sacrifice for my success.

AJ: I eat healthy as a rule. I don’t have a daily calorie intake. When it comes to competition time, sa,y 3 to 4 days prior, my calories and nutrition get strict.

RF: It must be hard watching your friends out partying, while you have to train and rest.

So what keeps you focused?

Dinner I write papers and do assignments until bedtime 11:00 pm Go to bed I try to follow a daily pattern to maintain energy in my body and consistency. By doing this, it becomes habitual, hence making it easier to maintain my fitness and balance my academics.

AJ: Knowing that one day it will pay off is what keeps me grounded.

I aspire to be great, to become a legend and with that I am willing to sacrifice to get myself to that level.

RF: In which single event have you seen the most improvement and what do you think you have to improve upon the most?

AJ: My hurdling has seen the most improvement because I train for it more. I now need to work on high jump because a mental block is stopping me from progressing. Some work with a psychologist will help me to overcome that challenge.

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

57

In the fridge: cream of wheat

pasta

chicken

original lemonade juice

fish all rounder wheat bread popcorn rice

RF: What are supplements?

your

turkey lots of green vegetables for my mama’s homemade green juice

views

with

regard

to

AJ: Although I am allowed to use certain legal supplements under the IAAF antidoping rules, I do not use supplements as of now in my diet.

RF: Hardest part of competition?

AJ: Weather, because it more than likely determines the outcome of the event.

RF: What is your competition mind set? How do you maintain your focus in the weeks leading up to a big event?

AJ: I train every day and treat each session like it is a competition. I am winning because of my mind-set, adequate rest and constant positive thoughts.

RF: What has been / is your biggest inspiration?

AJ: My family.

RF: What do you think will pose your greatest challenge in the future?

AJ: I can see that being a professional athlete will be the next great challenge. There will be even greater expectation that I will have to live up to. Expectations in terms of my training, competition; expectations from sponsors, family, school and, most importantly, my country.

RF: What is your current take on the sport? And what changes would you like to see, if any?

AJ: I love sports. I am a die-hard sports fan. I think that life without sports would be dull and boring. I would love to see more athletes giving back to the sport after track and field, whether they were top-class or average.

58

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

59

Shawn Mayers, a seasoned personal trainer with a Bachelor of Kinesiology (BKin) and member of the National Strength & Conditioning Association, gives us some pointers on the effective use of a commonplace piece of exercise equipment, the ball.

The stability/core ball can be found within all fitness clubs. But 8 out of 10 times, the ball is used to perform basic crunches. With some thought and creativity, the ball’s use can be extended to perform exercises to work almost any muscle group.

Here are some ideas that you can incorporate into your workouts.

60

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

TEAR SHEET

ON THE BALL Personal Trainer

Shawn Mayers Photography by Photographflair, written by Shawn Mayers

Model: Sione Butters

Exercise 1: Hammy Curls Set 1 - 20 Reps Set 2 - 15 Reps Set 3 - 15 Reps Set 4 - 12 Reps

Preparation/Starting Position

Execution

• Lie on back with your hands parallel to your body (or extended in line with your shoulders) to assist with your balance.

• Place the ball close to your glutes and plant the heels of your feet into the ball.

Extend your knees until your ankles, knees and hips are in line. Return to the start and repeat.

Advanced Use a single leg to perform the movement.

• Raise your hips off the floor and squeeze your glutes.

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

61

Exercise 2: Supine Stablisers Set 1 - 20 Reps Set 2 - 15 Reps Set 3 - 15 Reps

Preparation/Starting Position • Place a ball in front of a stable object, which you can grip.

• Lie on the ball so the curve of your back is supported.

• Reach back and grasp the stable object with extended arms and extend your legs.

•

Stabilise yourself on the ball.

Execution A. Scissors

Hold position for a second or two.

• Raise one leg into the air and lower the other leg to the ground rhythmically (while maintaining control).

B. Leg Raises • •

Raise both legs perpendicular to the floor.

• Hold the contraction at the top for a second or two, then slowly lower your legs to the start position.

Exercise 3: Reverse Back Extensions Set 1 - 20 Reps

Set 3 - 15 Reps

Set 2 - 15 Reps

Preparation/ Starting Position

• Lower your legs to the floor.

• Place a bench in front of a stable object approximately 6-12 inches away.

• Lift your legs using your lower back muscles until your body is flat (a plank position), while keeping your stomach on the ball and maintaining your balance.

• Place a ball on top of the bench, lie on the ball and grasp the stable object.

• Let your legs hang off the back of the ball.

• Maintain a neutral position with your head and neck.

• Do not over-arch your back at the top of the motion.

Execution

62

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

TEAR SHEET Exercise 4: Hip Opener Set 1 - 20 Reps Set 2 - 15 Reps

Execution

Preparation/ Starting Position • Assume a push-up position, with hands resting on a stability ball and feet on the floor.

• Flex the abdominals and ensure that your back is flat.

• While maintaining the push-up position, raise your knee to a 90-degree angle.

• While flexed, move your knee across your body towards the opposite hand.

• Once full range has been reached return to the starting position with the hip flexed.

Progressions Alternate feet.

Exercise 5: Bulgarian Split Squat Set 1 - 20 Reps Set 2 - 15 Reps Set 3 - 15 Reps Set 4 - 12 Reps

Execution

Preparation/Starting Position • Stand in front of the ball (advanced: use dumbbells).

• Extend one leg back and place your shoe lace / the top (not tip) of your shoe on top the ball.

www.retro-fitonline.com

• Squat down by flexing knee and hip of front leg until it reaches approximately 90 degrees.

• Return to original standing position by extending hip and knee of forward leg and repeat.

• Continue with opposite leg. Ensure the knee at the front does not pass the toes (if so, adjust your stance).

RETRO-FIT AUGUST 2014

63

PROFILE

MAURICE ARTHUR

BARBADIAN IFBB MEN’S PHYSIQUE PRO

A DAY WITH A PRO

We spend a day with new Barbadian IFBB Pro, Maurice Arthur, as he gives us a little insight into his daily routine.

In the Begining ...

I was always into sports. Track, basketball, hockey, football, rugby and boxing are a few that I did throughout my teenage years. However, I was always skinny, short and not very strong so I lacked the physicality to really make a challenge. Weight training changed that but then, as I got bigger, gym became the priority and anything that messed with gains was axed.

The Gym

Unlike most competitors I train from home. My family has always been into fitness and my mom started a small home gym when I was about 11. She trained with a couple of friends and as more people became interested she eventually expanded the space, added more equipment and opened it up as a business.

My older brother, Ryan, really got into weight training when he was at university and he took over and expanded the capabilities with more free weights and resistance machines. He was also the one who really got me into weight training as he always kept Muscle & Fitness and Flex magazines around.

As a result, I was always interested in competitive bodybuilding.

I grew up seeing it in magazines and for me those images represented the ideal look of the male body, the ultimate goal of physical perfection. However, I never thought I was big enough

64

RETRO-FIT AUGUST 2014

for the stage. In 2012 my brother and gym mate, Paul, were at the Olympia where Men’s Physique debuted as an exhibition. They were convinced that I could compete at that level and constantly pushed me towards it. After a year of harassment I decided to do Nationals in 2013 and, well, you know how that went. (Editor’s note: Maurice won his class.)

Memories, Successes and Challenges

My most memorable moment so far is of coming off the stage from CAC (Central American and Caribbean Championships) after winning the overall title. It was a huge mix of emotions: joy, fulfilment, a bit of sadness since my family couldn’t be there to share it with me and, most of all, gratitude. I went into a corner backstage and I remember just being so overwhelmed that I cried for the first time in a very long time. I fell to my knees and thanked God for my life, the people He’s brought into it and making me who I was.

I think my success has come from my intensity. In most other areas of life, being one-tracked and too focused can be a hindrance but, as a competitor, it is a helpful trait. I’m very independent emotionally and socially and when I set myself to a task I block everything else out; I become obsessed, a bit selfish and lost in my own world where the only thing that matters is winning and doing what is necessary for it. This obviously affects relationships and friendships but I function better without distractions. However, I’m trying to work on creating a better balance as life still exists off of the stage.

A major challenge that I had to overcome was the diet. Not

www.retro-fitonline.com

Maurice Arthur Age: 25 Height: 175cm Off season weight: 185 lbs Competition weight: 175lbs Competition History: Nationals 2013 – 1st Over 175cm CAC 2013 – 1st Over 175cm and Overall Champion Pittsburgh Pro 2014 – 15th

necessarily the discipline of sticking with it, which in itself is a very challenging experience, but more so the expense of it. Not exactly easy on the pockets.

Today the biggest challenge to my career in fitness is definitely time management because there isn’t much free time to manage. On average, 10 hours are dedicated to work, including getting ready and transit, 2 hours prepping meals, around 4 hours in the gym, including training others, and then I still have to spend time managing relationships and friendships in between it all. I’m always running on fumes and I usually don’t get more than 6 hours sleep, which is horrible for an athlete.

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

65

5:30am: My alarm goes off, I down some amino acids and an energy drink and start preparing my breakfast. I pack my meals, which I usually prep the night before or in advance for a couple days and then my supplements for the day.

2:00 pm and 4:00 pm

7:00 am I get ready for work and have a protein shake (50g) with some oats right before I leave home.

5:30 pm

10:00 am I have breakfast at work, usually around eight eggs with cottage cheese and oats.

I work as a Property Accountant at a property management and real estate company. I spend the majority of my days behind a computer screen so it’s pretty physically inactive and a huge contrast to my evenings. My superiors are pretty easygoing and once I don’t take advantage of it I can usually get the time to take 10 minutes to throw down meals throughout the day.

12:00 noon Lunch, for which I usually only use 30 minutes, and typically have some form of complex carb, protein and greens.

66

Usually the same as noon and casein and oats around 4:00pm.

There are a lot of temptations including our in-office shop, numerous pastry, cupcake and smoothie vans which patrol the area but I usually exercise control and try to influence my workmates to do the same. There are also some benefits in terms of food. I get all my chicken breasts and eggs from two vendors who come to the area on Fridays, along with another vegetable vendor who supplies my sweet potatoes and broccoli and at a way better price than the supermarket.

RETRO-FIT AUGUST 2014

I’m home most days by this time, take my pre-workout supplements and a quick shower.

6:00 pm I’m in the gym. My training partner works in the office next to mine so the convenience allows us to coordinate training times, which are not always predictable. Right now we’re doing a 5-day split, focussing on bringing up chest, shoulders and arms. We alternate weekly between repeating either chest and delts or arms. 2014 for me is really to test and create a baseline. I’ve established that my overall size needs to increase, especially my upper body thickness, width and biceps. Calves, of course, seem to be a challenge for men’s physique so I always focus on those to create good balance.

www.retro-fitonline.com

TRAINING SPLIT Monday - Chest, delts and calves Tuesday - Back and traps Wednesday - Arms Thursday - Legs and calves Friday – Repeat either chest and delts or arms

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

67

A lot of this... a little of that.

I’m naturally a hard gainer so in the off-season I just eat.

The things that would get most people fat are necessary just for me to get the calories to maintain. I don’t remember any point in my life that I’ve not had abs.

Pre- and post-training nutrition I have a protein shake and carb drink (energy drink, creatine and aminos) pre-workout. I also take the same thing post but with glutamine added to the carb drink. I usually train others for about 2 hours after that. Back home after the gym, I prep and separate my meals for the following day and then get a whole food meal in, ZMA, 30 minutes before bed. I have casein and oats right before bed. I always go to sleep watching/listening to either motivational videos, audio books or bodybuilding documentaries/movies. (I’ve watched Generation Iron at least 60 times by now.)

Family time These days, family and relationship time is limited to seeing me in between the gym and bed and a little on weekends.

I don’t get much time to interact with my friends like I used

68

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

to and, unlike most people, I check my phone probably two times a day.

My take on my sport

Bodybuilding has always been a cult sport and one that’s been full of controversy and scepticism because of the use of performance-enhancing drugs. In the Caribbean, especially, people aren’t fond and appreciative of overly muscular physiques but I am seeing a trend, globally as well as locally, of bodybuilding shows re-gaining interest because of the bikini and physique divisions, which present more natural, attainable physiques. As a bodybuilding fan, though, it’s sad to see the lack of interest in the division. Just this year I was looking forward to Mr. Bridgetown, one of the most prestigious shows in Barbados and I was surprised to see all the top athletes in the crowd with only four competitors.

I would like to see a serious interest come back to bodybuilding and an increase in the number of younger competitors.

I do think that, as athletes, we have a role to play in promoting the sport. The first thing is to see the bigger picture. I think a lot of local athletes get caught up in the gym-against-gym game and fail to see the bigger picture of promoting the sport locally and rallying to push the Barbados brand of bodybuilding and fitness globally. I think we need recognizable stars and friendly rivalries that are pushed and promoted to create serious hype around contests as well as more participation in the smaller local shows.

More positive hype around the sport will bring bigger crowds, better sponsorship and more benefits for everyone if we work collectively.

Brawn, brains ...

The biggest misconception people have about bodybuilding would be the association with muscle and a lack of intelligence.

People generally assume that fitness athletes are cocky, vain and airheads. But the level of intelligence and discipline that goes into preparing for a contest alone is testament to the intelligence of fitness athletes. I have met some of the most humble, hardworking, dedicated and intelligent people since I started competing and I would like to see more support and respect given to these athletes.

... and balance?

I wish I had a lot of advice to give on balancing your time as an athlete but this area but is currently my biggest challenge. What I can say, though, is to truly understand the value of your time and that the seconds in your life have a definite count. Since we don’t know that number, every single second is precious, so spend yours on what and who matters to you and don’t be afraid to walk away from anything or anyone that doesn’t align with your goals and values.

www.retro-fitonline.com

To family, friends and faithful supporters

I must mention my brothers, especially Ryan, my eldest, who has been through this journey with me from day one; my mom; my gym family, especially Paul Reid who pushed me into Physique; my girlfriend, Olivia; training partner, Kevon and Giggles; my workmates who support me, especially Andrea and Egbert for their flexibility; and all the athletes that give me constant support and advice, especially Domini, Ramona, Nicole and Marlon.

RETRO-FIT AUGUST 2014

69

Maurice’s arm workout Close Grip Bench Press – 4/8-10 Overhead DB Extension – 3/8-10 Last set done running the rack down in 10lb increments Superset: Reverse Pressdown – 3/8-10 Rope Pressdown EZ Bar Curl 21s – 3/21 Superset: Spider Curls – 3/10-12 Alternating DB Curls Superset: Hammer Curls -3/8-10 Reverse Preacher Curls

70

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

CALISTHENICS

by Personal trainer and 2014 Sportword Classic Men’s Physique Champion

Ramon Dodson

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

71

Calisthenics

Craft a colossal physique with

Part 1

When it comes to outdoor workouts, calisthenics is king! Not only does it provide a hassle-free, clutter-free and expense-free workout option but it lends itself to the development of useful, functional ability and improved overall strength. When we consider the limitless possibilities for variance and progression (progressively making a movement harder by adjusting the form for overload), we begin to see how a long list of benefits can be derived. Increased coordination and flexibility, improved muscular strength and muscular endurance and improved static and dynamic strength are all quite possible with a carefully-crafted calisthenics regimen.

Often there is much debate about whether pure calisthenics is a suitable approach for developing muscle mass (‘pure’ meaning without the inclusion of weighted vests, chains etc.). The answer is definitely, “Yes”. However, if we are discussing optimal muscle growth, as quickly as possible, then calisthenics would not be the go-to resistancebased training option. Nonetheless, progressions and volume are enough to make muscle growth a reality.

Let us take a look at some common calisthenics movements and their benefits.

The Inverted Row Inverted rows are a fantastic movement for developing upper back and latissimus dorsi strength and musculature, and a good stepping stone to mastering pull-ups.

Supporting muscle groups include the rear deltoids, the biceps and the core. These can be performed wherever a horizontal bar exists or can be constructed, e.g. the railing on the landing of a staircase, a smith machine bar, a broom stick bridging two chairs etc.

1.

Grip the bar slightly wider than shoulderwidth apart and position yourself hanging beneath it. Your body should be straight from head to toe, with only your heels making contact with the ground.

Start with your arms fully extended.

2.

Begin by flexing the elbow and then pull your chest towards the bar. Be sure to keep your body straight. Retract your shoulder blades as you perform the movement.

3. Pause at the top of the motion, and return yourself to the start position.

4. Repeat for the desired number of repetitions.

This exercise can be made easier by selecting an underarm grip or doing it with bent knees (feet flat and torso straight and parallel to the ground from head to knees). Conversely, it can be made more challenging by elevating the feet or performing it with one hand. A further progression would be performing the row as a lever where the body is suspended in the air and held parallel to the ground.

72

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

The Pull-up Pull-ups are perhaps the most popular body weight movement for the upper back and arms. Working muscles include the muscles of the upper back, the lats, rear delts and biceps.

Pull-ups can be performed wherever an individual can hang at arms’ length, e.g. a doorway, the side of a staircase, a strong tree branch, a bar etc.

1. Grab the bar with a grip slightly wider than shoulder-width apart and with your hands facing forward.

2. Hang all the way down such that the arms are fully extended.

3. Begin by retracting your shoulder blades and then pull yourself up until your chin is above the bar. Concentrate on isolating your back and biceps. Do not swing!

4. Pause at the top, and then lower yourself all the way back down.

5. Repeat for the desired number of repetitions.

Pull-ups can be made easier by jumping oneself to the top position (i.e. chin above bar) and lowering oneself in a controlled manner to the bottom position. Additionally, one can opt to do an assisted pull-up. Assistance can come in the form of a chair, a friend offering a tip or through resistance bands/ any implement that can reduce the impact of gravity enough to make the movement possible. Different forms of challenge can be brought into play by varying the distance between the arms, varying the tempo, adding resistance, using one arm only or even simply elevating the legs and incorporating the core.

The Front Lever Entering into in the realm of advanced movements we begin to explore “skills” commonly associated with the sport of gymnastics. The front lever incorporates muscles of the core and upper body – primarily muscles of the back, shoulders and triceps. However, the glutes, hips and legs do have some role to play as well. Levers can be performed wherever a horizontal bar exists (gymnastic rings can also be used to increase the challenge).

1. Grab the bar with a grip slightly wider than shoulder-width apart and with your palms facing forward.

2. Keep your body rigid and straight. Rotate backward through your arms and simultaneously bring your body parallel to the ground until your hands are positioned directly above your hips (balance point). It is important to keep the body straight from head to toe throughout the movement.

3. Levers can be done isometrically (static) or for repetitions (by going in and out of the final position with a straight, rigid posture.

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

73

The Flag Of all calisthenic movements, flags rank near the top when it comes to wow factor. The apparent gravitydefying skill is nothing short of awe-inspiring. Though it is largely a full body exercise, the main muscles involved are the shoulders, lats and obliques. A vertical post or upright of some sort is all that is required to perform this feat of strength. Something as simple as the pole on a basketball ring, a street light or a coconut tree may be employed.

1.

Stand adjacent to the upright.

2.

Lean into it by bending at the waist and grip it firmly with both hands (one above the other slightly wider than shoulder width apart). The top hand is typically positioned in an overhand grip while the bottom hand is supinated. Try to keep both arms as straight as possible.

3. Press into the upright with your bottom hand and pull against it with your top hand.

4. Synchronize this antagonistic system of forces in an effort to elevate your body until it is parallel to the ground. Keep the body rigid and straight.

Hold the position as long as you can.

The V-Sit The V-sit is a static movement that primarily targets the shoulders, triceps, abs (particularly lower abs) and hip flexors. It does not require equipment as it can be done on the ground; however, incorporating a pair of parallel bars or rings is possible.

1.

Place your hands on the ground on either side of your hips.

2.

Keep your legs rigid and together and push off the ground. Hover over with the legs parallel to the ground and knees straight (this is the L-sit position - a useful stepping stone).

3.

Tilt the pelvis upward and keep the knees straight, positioning your body like the letter ‘V’.

The Dragon Flag Popularized by the late Bruce Lee, dragon flags are about as hardcore (pun intended) as bodyweight movements can get. The movement involves all of the muscles of the torso and the biceps to some degree as well. This can be done on a flat or declined bench, or on the ground with something sturdy to hold on to (e.g. an upright of some sort).

1.

Lie on your back on a bench and firmly grip it behind your head with your arms in a locked position.

2.

Drive your legs up (as if performing a reverse crunch) until your body is almost vertical and you are resting only on your shoulder blades.

This is the start position.

74

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

3. Keep your body rigid and straight and lower yourself, without allowing any part of your body to touch the bench except the upper back. Lower yourself in a controlled manner until you are just a few inches above the bench.

4. Pause and then return to the vertical position without bending at the hips (i.e. keep the body rigid and straight from head to toe just as you did when lowering to the bottom position).

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

75

76

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

PROFILE

RASHIDA BELGRAVE

BARBADIAN BODY FITNESS COMPETITOR

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

77

78

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

RASHIDA in 3 words: fun, determined, self-motivated RF: Who or what sparked your interest in fitness?

RF: What is the most difficult part of contest prep, dieting or training?

RB: Dieting used to be the hardest part of my contest preparation but I don’t have a problem with that now.

Training can be a killer sometimes. I end up begging my family or friends not to joke because my abs are sore.

RB: I have always had an interest in fitness. From about 8 years old I was inspired by my brother, Renaldo, who competed at Schoolboy competitions, Added to that, I used to watch bodybuilding shows on TV. When I was in 6th form I was encouraged by my classmates, Cristal Roach and Crystal Bennett to give it a try. So we all gave it a try with the help of the school’s Physical Education teacher, Mr. Grant.

I was never a bikini or heels person; I wore t-shirts to the beach and always flats or sneakers when I went anywhere, so it was out of my comfort zone. After competing at 2006 Schoolgirl and placing 9th I was given an opportunity to continue training with Shirley Garnes if I was interested and that is how it started.

RF: Have you always been active? Did you play any sports growing up?

RB: I was always active, even as a toddler (laughing). I was involved in track and field and netball from primary school and I got the opportunity to represent Barbados at the 2002 CUT games held in Trinidad. At one point while in 6th form I was doing netball, track and field and also body fitness.

RF: Do you remember your first show?

RB: I was very nervous about being on stage; butterflies in my stomach, legs trembling. So nervous I walked really fast, did not smile and felt out of place. I was happy to look into the audience and see my father and my sister but was even happier and relieved to hear, “Thank you ladies. Please leave the stage”. It was over.

Preparation for my first competition was mainly a process of learning the quarter turns as I only had two weeks to prepare. That first show also taught me the importance of training and dieting, as I did not place well. For my next competition, Mr & Ms Bridgetown, my preparation consisted of weight training 3 times a week, at least 5 weekly cardio sessions and also posing practice. I also dieted for the first time for this competition. Progress!!

RF: What was the biggest hurdle you had to overcome to get ready for your first competition?

RB: Learning to walk in heels. I practiced every chance I got. At home I put them on and walked up and down the house until I got tired. Imagine being on stage and falling! I sure didn’t want that happening to me. Thank God I got the hang of it before the competition. (Now my brother says, “She can even dance in them”.)

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

79

Rashida’s Diet 7:00 am - Meal 1 3 egg whites, boiled 1 cup oats, cooked 1/2 pink grapefruit 10:00 am - Meal 2 3 egg whites, boiled 1:00 pm - Meal 3 1 cup broccoli 3 oz chicken breast 4:00pm - Meal 4 Protein shake 7:00pm - Meal 5 1 cup lettuce 1 tin sardines (in water)

80

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

RF: What is your favourite cheat meal?

RB: I don’t cheat on my diet now but when I was younger I couldn’t resist baked nuts (and I don’t mean a small pack) or Sunday lunch.

RF: What has been the most memorable moment in your fitness journey so far?

RB: Placing 1st in the 2007 Ms. Schoolgirl competition was the most memorable moment. Being able to transform my body to achieve that was something that I will never forget.

It means a lot to me. It isn’t my most successful moment but I cherish it.

Rashida’s Training Split

Back and biceps Chest and triceps Legs and shoulders (Abs done with each session) RF: What is your favourite type of cardio?

“Cardio is cardio, once I am not bored doing it, I’m good.”

RASHIDA’S LEG WORKOUT Exercise 1 -

RF: What keeps you competing?

RB: I have a fear of becoming too big and unhealthy. Competition keeps me slim and lean. Competition helps me to help myself not get accustomed to or comfortable with any excess weight that I may gain.

Hip abduction 4 sets,15 reps Exercise 2 Leg extension 4 sets, 12 reps Exercise 3 Squats 4 sets, 20 reps Exercise 4 Calf raises 4 sets, 20 reps

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

81

RF: Have you ever felt as if you did not want to train and what did you do to motivate yourself?

“Sometimes all I need is some music to get my mood to change.”

RF: What are your views with regard to supplements? Would you consider using them?

RB: To achieve lean muscle you must eat right, exercise and balance it all with proper supplementation. The right supplements, such as whey protein, amino acids and BCAAS, help with muscle recovery and help you achieve your goals. In all cases when using a supplement, you should know what it is and why you are using it. I usually use a whey protein powder, vitamin C, multi-vitamin and glucosamine.

RF: In such a demanding sport, who or what has been your biggest inspiration to keep competing?

RB: I love the sport. It keeps me focused on being healthy.

Keeping fit and healthy inspires me and I in turn inspire my family to want the same. Apart from my family, Ms. Shirley Garnes has been the person who inspires me the most.

RF: What’s the biggest misconception people have about your sport?

RB: I thnk the biggest misconception people have is that any female involved in any discipline of bodybuilding and weight training is going to look like a man.

RF: Speaking to a younger you, what keys to success would you give her that you know now and wish you had known earlier in your fitness career?

RB: I would tell my younger self to take the sport more seriously, especially the eating part. Also, to listen more to my sister, Kira, and my trainer, Shirley. Shirley always told me, “Make hay while the sun shines” and also, “Everything in moderation”. I would encourage her to make a greater effort in changing her/my lifestyle.

RF: What are your goals for your fitness career

RF: Do you have any tips/tricks on how to balance your time effectively?

RF: Do you have any shout-outs to fans, friends or loyal supporters?

RB: The best way is to create a routine and make small adjustments to your routine until you find the right formula that includes everything that is relevant to your priorities.

Once you’ve got that, stick with it until you reach your goal or your priorities change.

RB: I would like to shout out my family, my boyfriend, my trainer, friends and everyone who encourages and supports me.

82

RETRO-FIT AUGUST 2014

and will we see you back on stage this year?

RB: I plan on returning to the stage within the next two years and competing at CAC, where I will be looking to win my height category and also the overall.

www.retro-fitonline.com

Rashida Belgrave Age: 24 Height: 153 cm Off season weight: 110 lbs Competition weight: 102 lbs Competition History: 2006 - 9th Mr/ Ms. Schoolboy/girl 2007 - 1st Mr/ Ms. Schoolboy/girl 2007 - 2nd Short Class OECS 2007 - 5th u158 cm CAC 2008 - 9th u163cm Body Fitness World Junior Championships 2009 - 3rd Open Bodybuilding OECS 2009 - 2nd Open Bodybuilding - World Juniors and Masters Championships 2012 - 2nd Nationals 2013 - 3rd u158cm Body Fitness CAC

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

83

SPORTW

Sportworld Classic 2014 The 2014 Sportworld Classic, held in Trinidad annually at the Centre of Excellence, lived up to its usual high standard.

The competition attracted athletes from Barbados, Grenada, St. Maarten, St. Lucia as well as host nation, Trinidad and Tobago.

84

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

COMPETITION

WORLD CLASSIC TRINIDAD

RETRO-FIT EXCLUSIVE

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

85

86

MEN’S LIGHTWEIGHT RETRO-FIT UP EXCLUSIVE TO 70Kg

TRINIDAD

SPORTWORLD CLASSIC

1st

3rd

RETRO-FIT AUGUST 2014

2nd

4th 5

www.retro-fitonline.com

COMPETITION COMPETITION

5

th

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

87

88

MEN’S MIDDLEWEIGHT UP TO 80 Kg

TRINIDAD

SPORTWORLD CLASSIC 1st

4th

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

COMPETITION

3rd

2

nd

6

th

7th

5th

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

89

BODYFITNESS OPEN

TRINIDAD

SPORTWORLD CLASSIC

90

1st

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

COMPETITION

3rd

2

nd

6

th

4th

www.retro-fitonline.com

5th

RETRO-FIT AUGUST 2014

91

MEN’S PHYSIQUE OPEN

TRINIDAD

SPORTWORLD CLASSIC

92

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

COMPETITION

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

93

MEN’S PHYSIQUE OPEN

TRINIDAD

SPORTWORLD CLASSIC

94

1st

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

COMPETITION

2

3rd

nd

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

95

96

MEN’S LIGHT HEAVY UP TO 90Kg

TRINIDAD

SPORTWORLD CLASSIC

1st

4

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

COMPETITION

3rd

2

nd

5

th

4

th

6th 7th

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

97

BIKINI FITNESS SHORT CLASS

TRINIDAD

SPORTWORLD CLASSIC

98

1

st

4

th

RETRO-FIT AUGUST 2014

www.retro-fitonline.com

COMPETITION

2nd

3

rd

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

99

BIKINI FITNESS TALL CLASS

TRINIDAD

SPORTWORLD CLASSIC

100 RETRO-FIT AUGUST 2014

1

st

4

www.retro-fitonline.com

COMPETITION

2nd

3rd

4th

www.retro-fitonline.com

RETRO-FIT AUGUST 2014

101

102 RETRO-FIT AUGUST 2014

MEN’S HEAVYWEIGHT UP TO 100Kg

TRINIDAD

SPORTWORLD CLASSIC

1st

www.retro-fitonline.com

COMPETITION

3rd

2

nd

4th

www.retro-fitonline.com

5th

RETRO-FIT AUGUST 2014

103

OVERALL

TRINIDAD

SPORTWORLD CLASSIC

104 RETRO-FIT AUGUST 2014

www.retro-fitonline.com

COMPETITION

www.retro-fitonline.com

RETRO-FIT AUGUST 2014 105