RETRO-FIT Magazine issue 08 April 2015 by RETRO-FIT Online Magazine

Improve your swing Tips from a Davis Cup Player

RETRO-FIT

Magazine RUSSELL GRANT Barbadian

CrossFit Player

Chelsea Roett

Barbadian Surfing Pro

World Junior Surfing League’s #5

P aul Layne

Barbadian Skateboarder

Road Tennis’

Cherene

Ward

Denielle Dunn

Bermudian Bikini Fitness Athlete

TAKE FLIGHT with

SHANNON HUTCHINSON

Trinidadian Carnival and Bikini Fitness Queen

SPRINT YOUR WAY TO MUSCULAR LEGS Gym Survival Tactics

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CONTENTS ISSUE 8

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FEATURES

Floyd Reifer

Aerial Silks

108

Conversation with a Cricketer-Coach Flexibility Training

Interviews Cherene Ward

Denielle Dunn

Chelsea Roett

Seanon Williams

Zico Best

Shannon Hutchinson

Russell Grant

Natasha Ali

Paul Layne

100

Charlson Miller

116

Trudy-Ann Freeman

122

Barbadian Road Tennis Star Bermuda’s Bikini Fitness Champion Barbadian Surfing Ace

Barbadian Davis Cup Player

Bodybuilder, Mr School Boy Barbados Trinidadian Bikini Fitness Champion Barbados’ #1 CrossFitter Trinidadian Bikini Fitness Champion Barbadian Skateboard Guru Grenadian Junior Bodybuilder and Powerlifter Jamaican Bikini Fitness Athlete and aspirig Fitness Model

122

Articles Making Fitness Fun

Gym Survival Tactics

Sprint your way to Strong, Muscular Legs

By Fiona Branker, Women’s Physique Champion

By Jessica Reynolds

By Barbadian Fitness Champion, Asha Chase

Tear Sheets Road Tennis Training

Build a champion chest

Swing & Agility Training

Stretching

With Strength and Fitness Coach, Shawn Mayers

With Barbadian Junior Bodybuilding Champion, Zico Best

With Davis Cup Player, Seanon Williams

With Yoga Instructor and Fitness Athlete, Kerri Gibson

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On the cover Trinidadian Bikini Fitness Athlete

Shannon Hutchinson

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Jamaica

We meet rising Bikini Fitness Athlete TrudyAnn Freeman pg. 122

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Bermuda

Denielle Dunn tells us about her journey from the classroom to the stage pg. 18

Grenada

Following in the Grenadian tradition of pure power with a 20 year old power lifter. pg. 116

Barbados

In this issue we ride the waves of success with Surfer Chelsea Roett (pg. 30), we are on board with skateboarder Paul Layne (pg. 100) and Seanon Williams (pg. 40) takes us to tennis school plus lots more.

Trinidad and Tobago

We meet two champions. Shannon Hutchinson (pg. 58) and Natasha Ali (pg. 94)

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Editor’s Note RICHARD BOYCE

Now that I’ve gotten into the habit of sporting a RETRO-FIT t-shirt almost everywhere I go (i.e. as many places as my wife will let me), I’ve been fielding questions from both curious enquirers who have not yet flipped through our pages, as well as fans who have been reading since day one. Probably the most common question has been: “Why ‘RETRO-FIT’?”. Well, let’s start with the definition of the original word:–

Retrofit – to fit an accessory not present at creation. Click through the pages of our eighth issue and you’ll see that our team has been busy meeting, listening to and observing athletes on their quest to enhance their God-given physiques and talents. For most, that has meant changing their lifestyle (see Seanon Williams p. 40 or Denielle Dunn p. 18). For some, sacrificing other interests (read about Chelsea Roett p. 30 and Zico Best p. 52) For all, attaining self-fulfilment and well-deserved success in their sport. For them and us, the journey continues. We’re here to help with tips for new ways to workout (aerial silks p. 108 and sprints p. 74), diet and stay motivated. Read on to get primed for your personal best. Editor in Chief Richard Boyce

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RETRO-FIT EDITOR-IN-CHIEF

Richard Boyce

EDITORS

Koelle Boyce Richard Boyce

WRITERS

Koelle Boyce Richard Boyce Fiona Branker Asha Chase Kerri Gibson Shawn Mayers Jessica Reynolds

PHOTOGRAPHY AND DESIGN Contributing Photographers

Photographflair Craig Harley C. Anthony Francis

CONTACT US: e: retrofit.info@gmail.com w: http://www.retro-fitonline.com/ © 2015 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.

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ON THE BLACK TOP Cherene Ward

BARBADIAN ROAD TENNIS STAR

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Road Tennis, a game indigenous to Barbados, is becoming increasingly popular, including among corporate sponsors. Cherene Ward, one of the female rising stars of this male-dominated sport, gives us some insight into her growth as a player, alongside the continuing development of the game itself.

Coming forward Looking back on her very first competition, Cherene describes her participation as “more of a last minute decision”. She says: “I didn’t prep for it; it wasn’t planned.” In fact, if not for the insistence of two fellow players, “Baku” and Antonio Yearwood, who recognised her skill and potential, the 2013 Inter-Parish Road Tennis Competiton would have passed her by. As it turned out, Cherene faced Susan Scantlebury (then ranked in the top 3 on the island) in her first match of that tournament. The result was unexpected. No, she did not win, but she explains: “After playing her I felt confident within because I didn’t expect to win so much points. I lost 2117, 21-15. That was more than enough motivation to make me push harder although I didn’t win.” Newly inspired, she resumed her onoff relationship with the game, this time for the long-haul. Cherene had actually started playing Road Tennis 15 years before, during her final year at Belmont Primary School. “I was introduced to the game through Mr. Adrian Best, my Physical Education teacher at that time. Moving on to the Springer Memorial School, I played no tennis at all because my interest leaned towards badminton and netball. However, after leaving secondary school I picked it back up but still not on a serious level. I would play occasionally or when I felt like on evenings at the National Sports Council.”

The drive Throughout those lukewarm years, a few factors sustained her interest in Road Tennis: 1. the athlete in her “What really motivated me to continue playing was that I loved the physical aspect of the game. I always saw it as a good challenge in terms of a sport...” 2. her national pride “It’s the island’s indigenous sport and I felt good to let people know I could play” 3. a sense that she could excel at it “What also really drove me to compete was when I watched the females in tennis playing on television. They made it look very easy and although I wasn’t competing at that time, I pictured myself defeating them because I felt they lacked flexibility and agility.”

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Mastering the game Since her first competitive outing in 2013, she’s been taking her training very seriously. She now plays at least 4 times a week all year round just because “it’s one of those games where you don’t ever seem to get enough”. Training for competition requires building up both endurance and strength. A single tournament can last up to 3 weeks, with individual games going on for “as long as it takes” for a player to score 21 points in 2 best of 3 sets or 3 best of 5 sets. Cherene explains: “Depending on the type of tournament that is being staged, it would determine the amount of games you are required to play e.g. Shotgun tournament – one game to 21 points, 2 best of 3 and 3 best of 5.” To improve her endurance, she tells us: “Apart from being on a tennis court, I also play seasonal netball and badminton. I use netball as my training ground for endurance in tennis. Also I go to the beach at least twice a week for a swim, cycle once a week (from Pinehill Dairy to Warrens and back) and, of recent, joined the gym.” For strength training, she follows a daily routine of exercises assigned by her gym instructor. All the while, she’s been keeping good company. Not only does she train with “two fantastic players”, being her training partner, Emar Edwards, Barbados’ Junior Champion, and her coach, Shibir Greenidge, she’s part of a learning community: “I have not one coach but many. Tennis players are always willing to help and improve anyone that is interested in learning.”

Cherene Ward Age: 27 Height: 156 cm Competition History:

And she’s very clear that she’s still on her learning curve: “I wouldn’t say I have mastered the game as yet because I am still in training to be a complete athlete. Trickiest thing about it is that although you may have the physical ability, to me tennis is more a mental game. It forces you to think and learn all the attitudes and body language of your opponents. Always trying to be one step ahead”.

Off court Cherene has now taken her commitment to her game beyond the four corners of the court. In 2014, the Barbados Road Tennis Association was formed. She was elected as a Floor Member on the new body, which, in addition to enhancing the image of the sport, aims “to develop the spirit of friendship and mutual assistance among members and players; to seek continual improvement in the technical standard of Road Tennis in Barbados;

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2013 CBC Doubles Winner (with partner, Sheldine Walrond) 2014 Massy Clash of Titans: Shotgun Singles - 3rd to establish and maintain the Laws of Road Tennis and the Regulations for local competitions; to foster friendly sporting competition and to eliminate unfair and unsporting practices...” Cherene sees the emergence of the association, an initiative of Road Tennis players themselves, as positive. “There was never any real governance and order where the sport is concerned and it has been good to see some kind of structure put in place to improve the

game and take it beyond where it is now.” From a personal perspective, there are two specific developments she hopes will come about in the near future: “I would love to see females being more involved in competitions as it appears to be an all-male sport. I would love to see more females getting involved and for this game to have its own indoor home.”

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Competition It would be fair to say that Cherene is absolutely passionate about competing. We think it’s more than the fact that opportunities for females in the sport are limited. (She insists: “Competing is the ultimate enjoyment because females don’t get to compete as often as males.”) We’d say that it even goes beyond her interest in continuous self-improvement (She confesses that, though she likes playing doubles and finds it fun, she prefers singles “because it is more an individual challenge for me to see where my game is and what needs to be worked on.”) We would go as far as to put it down to the sheer thrill of the challenge, coupled with her strong belief in herself. There is, as yet, no formal ranking system for the game, but she’s well aware of what she’s up against: “The number one seed has been reigning well over 4 years now and although some players are ‘on their way out’ of the sport they still play very hard. So yes, it may seem easy but it is not that easy.” Still, she’s not backing down. “I am yet to face the number one seed in ladies’ tennis but I am fearless and I honestly look forward to it. I believe I had enough time to fit in and it’s only a matter for me now to display my true skill in my performances...” Asked about her future plans, she doesn’t hesitate to share: “I am hoping that one day, if life be spared, I can become the number one seed in the island and also, by extension, represent the island not only in the Caribbean but also internationally.” Despite her intense enthusiasm and fiercely competitive spirit, her advice to aspiring players suggests an equal measure of pragmatism: “If you cannot handle pressure, don’t start.”

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CHERENE’S SHOUT-OUTS I would like to say special thanks to Antonio Yearwood (the one that introduced me to the road tennis fraternity); Mr Anthony “Baku” Simmons; Shibir Greenidge; Errol Edwards; Emar Edwards; close friends and family, who are always giving me that support and encouragement; and the fans that believe in me; but, most importantly, my grandmother, my true inspiration.

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Road Tenni

DumbBell Push Press Sets: 5 Reps: 10-12 An Olympia lift added to develop power (strength + speed) in the shoulders.

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is Training Power Cleans

By Strength and Fitness Coach Shawn Mayers

Sets: 5 Reps: 6 An Olympia lift added to develop power (strength + speed).

Russian Twists Sets: 4 Reps: 30-40 Develops starting and stopping strength of the trunk, as seen with forehand and backhand shots.

Back Extensions Sets: 3

Decline Trunk Lifts Sets: 4 Reps: 15 Facilitates core development.

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Reps: 15-20 Accommodates the constant bending and reaching in the sport. The athlete is encouraged at times to hyper-extend the back.

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Lunges (All Planes) Sets: 3 Reps: 8-10 per side Mimics the situations in the game where the athlete lunges to play a shot. As the direction of the lunge cannot be predetermined (forward, backward, sideward), this exercise should be done in the same manner.

Goblet Squats Sets: 5 Reps: 20 Enhances the athleteâ&#x20AC;&#x2122;s ability to play low to the ground.

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TRAINING

Making Fitness

Fun

By Fiona Branker Photography by Photographflair

1 For me, there’s nothing more exciting than hitting the iron… hard! I’m a gym rat, I confess, but I know not everyone shares my excitement for all things gym. As a matter of fact, for most people it’s the exact opposite. Many people view exercise as a chore or penance to be paid for sinful eating. You know you need to exercise, you know the benefits and you know the risks of a sedentary lifestyle. So how do you make fitness fun? How do you stay motivated to exercise and even look forward to it? Keep reading!

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Keep your workouts fun Maybe you love the adventure of hiking or swimming. Or maybe the challenge of the monkey bars just gets you going. Whatever you enjoy, you’re more likely to stick to. Whether it’s an outdoor boot camp, hike, basketball game or kick-box class, find what makes you happy and gets you moving. You don’t need the confines of a gym to be fit and live healthy; you just need to get moving.

Move to music Get a set of headphones, download your favorite music and get moving! Studies suggest that music not only boosts your mood but also your motivation. Research shows that those who exercise to music reported increased exercise endurance and enjoyment. Additionally, listening to music reduced the perception of hard work…a win-win!

Variety is the spice of life Try to keep your workouts fun by adding some variety. If you usually go for a long run each morning, try doing some interval or hill sprint training instead. Alternatively, shake things up entirely by swapping your run for a beach workout or energetic dance class. There’s nothing like variety to keep your fitness level and motivation up.

Why not make it a date? Exercising with friends can add enjoyment to your workout because you’re not going it alone. Plus, you’re less likely to skip a workout if you’ve made a commitment to others. Make good use of your lunch hour and get outside for a brisk walk with coworkers before you eat. Why not sign up for a spin class or book a trainer together (and split the bill).

Set up a reward system Why not set aside a few dollars each time you complete your workout and then treat yourself to a cute top or facial at the end of the month? Ate right for the week? Treat yourself to a mani/pedi. Have a non-food reward system every time you reach one of your goals – you don’t want to undo your hard work with a cake binge.

Now, I agree that workouts should indeed be fun, but it’s important to keep in mind that the benefits of exercise are always worth a little hard work. With fitness goals that can range from a smaller waistline to a healthier heart, finding what gets you, and keeps you, moving is vital. It’s also crucial to be consistent and make exercise a habit. It’s the most life changing habit you could ever form.

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PROFILE

Bernuda’s Amateur IFBB Bikini Fitness Champion

Denielle Renee DUNN

DOING THE MATH by Koelle Boyce Photography by C. Anthony Francis Even if algebra and number crunching have never been your thing, you may still find something in common with Maths-teacher-turned-Bikini-Fitness-Champion, Denielle Dunn. She shares her formula for working out an especially tricky fitness problem and achieving success in her sport along the way. Getting your sums right You know the type - those challenges that seem simple enough to start with. You tell yourself you have the tools; you’ve thought it through and you’re certain it will only take a little bit more of this or a little less of that to get the answer you need.

friend, Mrs. Betty Doyling, who had competed and done well in Figure to get in touch with her personal trainer because I was extremely impressed by the total transformation to her physique.” That trainer was none other than Carmichael Bryan. While she kept up her cycling, by April of that year, Denielle had begun lifting weights under his guidance twice a week.

2013, Mr. Bryan informed me of a new class that he felt was a good fit for me. During each training session he began to educate me on the class and began to encourage me to enter. He invited me out to a posing session with his team to critique me in my swimsuit. He asked his athletes if they felt he could get me ready for the August show. They all gave a resounding ‘yes’; hence, I agreed to join the team and I was in for an awesome journey.”

After teaching in Bermuda’s public school system for over a decade and successfully steering two daughters out of their pre-school years, Denielle was beginning to feel that something in her life was coming up short. “My fitness journey began in the New Year of 2011,” she tells us. “I had reached a point in my life where I felt suffocated by the day to day demands of teaching and the full time responsibility of caring for a family as I had no real outlet for myself.” Coupled with that, she says she “began to notice changes in my body and had a strong desire to get in shape”. The problem was clear enough, so she soon had a plan of action: “I began to cycle”.

Training x Opportunity In September, Carmichael invited Denielle to support his BODY ON FIRE athletes, who were competing in the Bermuda Bodybuilding & Fitness Federation’s Night of Champions. “In all honesty, I had never been to a bodybuilding show before and did not know what to expect but I was in for a pleasant surprise. I thoroughly enjoyed the show and had a million questions for my trainer about the competition the next week at training. I was in such awe of the BOF female competitors that I did secretly think to myself I would like to compete but I never mentioned it to him.”

She remembers a roller coaster of emotions on the day of her first show: “In the morning, it seemed like everything was going wrong and I thought I wasn’t going to make it to the stage. My emotions were running high due to my nerves and the fact that I was mortified by the color of my tan. It wasn’t until I arrived at the show and I saw my teammates that I realized that everyone’s tan looked orange or red. I’ll be honest, going on stage was petrifying and exhilarating all at the same time.” The experience was also satisfying: at the end of her very first show, Denielle had placed second.

This worked for a while, but Denielle found that the solution was not as straightforward as she had thought. “The more I cycled the better I felt but it wasn’t enough.”

Carmichael was thinking along the same lines and began suggesting that she consider competing one day. Despite her initial interest, Denielle had her doubts. She continued her seasonal training but it wasn’t until two years later that things would take off. “When I returned for training in May

This meant she was eligible to compete as part of the Bermuda team in the 2013 CAC Championship in the Dominican Republic. That too was a mixed experience. She recalls: “Although I made several callouts during pre-judging, I did not advance to the finals.”

She needed a little help to get her effort to add up to the result she was looking for. “I reached out to a close

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Persistence Squared Disappointment in the DR only meant motivation to do better. Denielle says: “After competing in 2013, I was hooked and knew I had to compete again because I wanted to improve my physique and presentation.” Again, she sized up her deficit and did what she needed to do: “I began to read up on the sport and follow Pro athletes, trying to learn as much as I could.” She was enjoying the challenge of training and felt absolutely certain that “second time around would be an easier journey.” With all her passion and preparation, she could never have factored in the unexpected. “I was faced with a lifechanging event that almost caused me to withdraw from the competition, not once but twice.” Denielle readily admits that it was only because of “the grace of God, my remarkable coach, my mother and a wonderful support system of friends” that she was able to persist. They made it possible for her to continue through a period she describes as “very emotional... but well worth the blood, sweat and tears - and I mean literally blood, sweat, and tears.”

= Success In 2014, the Bermuda Bodybuilding & Fitness Federation introduced two height classes (short and tall) for Bikini Fitness at its Night of Champions. Her second time round at the NOC and facing a wider field of competition than the year before, Denielle won the short class and overall Bikini Fitness titles. More success was in store: “Once again, I was blessed with the opportunity to represent my country at CAC in St. Maarten. At CAC, I was thrilled to place 3rd in my height class.”

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Denielle’s WORKING COLUMN TRAINING +3 “I absolutely love training – Period! To choose only three favorite exercises is impossible because I genuinely love them all; but what I will say is I am a little less fond of jump lunges and burpees. I love training every part of my body – body, mind and spirit!” x4 “My training routine comes directly from my trainer, Mr. Bryan. I lift weights 4 times per week and do cardio on the days I do not lift. Mondays and Fridays are devoted to upper body and Wednesdays and Saturdays are lower body. My trainer adjusts the exercises based on my needs.” NUTRITION +5 (or 6) “The biggest misconception I’ve encountered is that female competitors eat very little food, but quite the contrary we actually eat quite a bit. My diet is managed by my trainer and is subject to change based on my needs. I consume 5 to 6 meals a day and drink at least a gallon of water. I eat egg whites, oatmeal, berries, chicken breast, salmon, steak, brown rice, sweet potato, vegetables, salad, almonds, peanut butter and protein shake. On the odd occasion, I am permitted to have a cheat meal.”

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What does it take to ...? Be truly fit

Stay motivated

“Before I started training for Bikini Fitness I would have considered myself somewhat fit as I was never overweight; but now having trained, I would have to say no, I was not fit. I’m of the opinion people who appear to be fit may look good in everyday attire, but fit people are conditioned who look great in gym clothes and stunning in their swim suit.”

“I am motivated to continue competing because I absolutely love the sport and desire to continue improving my physique and presentation, but most importantly to be an example for other women aspiring to live a life of wellness.”

Get ready for a big show “I began training in March 2014 for the Bermuda Night of Champions show, so roughly 5 ½ months... The biggest hurdle I had to overcome to getting on stage was FEAR – fear to be critiqued, fear to be criticized, fear of failure and fear of showcasing my physique.”

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Fit it all in “To compete, one must be extremely organized and have a great support system if a family is involved. My preference is to train at 5:00 a.m. so it does not infringe on my family time or my work obligations. I prepare my meals for the week each Sunday and carry my food for the day in my six-pack bag. Lastly, I aim to maintain a flexible attitude and adjust when things arise suddenly that impact the routine. I simply move to plan B and sometimes even plan C, but whatever it takes, the meals and training must be done.”

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stats

O 1

C 1

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Under it all

What really counts

As Denielle expresses it, some critical factors underlie her achievements so far:

Together, these create a denominator that more than one aspiring Fitness athlete could claim. When it comes to deciding what goes at the top of Denielle’s achievement calculation, along with her hard work and persistence, a third factor emerges:

1. She’s in a good place at the right time. “I believe the sport of bodybuilding is growing in Bermuda due to the introduction of the Men’s Physique and Bikini Fitness classes. The Bermuda Bodybuilding and Fitness Federation are currently devising new initiatives and incentives to grow the sport and support athletes.” 2. She’s surrounded by people who support and inspire her. “I have become a huge fan of the sport of bodybuilding and tend to follow many Pro Bikini and Figure athletes. However, my greatest inspiration comes directly from Bermuda... One of my greatest influences in the sport has been my trainer and coach, Mr. Carmichael Bryan. He has educated me on the sport, nutrition, proper training and has pushed me to limits I never would have imagined going. Through time, perseverance and lots of patience, we managed to sculpt a winning physique. As my body transformed and became stronger, so did my mind. For this I am forever grateful! His commitment to each of his athletes is second to none. He is truly one of Bermuda’s best personal trainers because he takes the time to develop the whole person – body, mind and spirit.

stats

Denielle Renee Dunn

Age: 38

Height: 5’ 2’’

Off season weight: 115lbs

Secondly, I must acknowledge six phenomenal friends and fellow competitors: Betty Doyling, Kimberly Cumberbatch, Welma Steede, Annette Eve, Sabrina Burgess, and Shahidah Shamsid-Deen. These women each have played a critical part in my fitness journey as I’ve been inspired by their drive and determination and commitment to the sport. Lastly, I’m inspired by the accomplishments of Bermudian athletes Melanie ‘Goldielocks’ DeRosa, Sandra ‘Smokey’ Simons, and Muhsin Nasir who have all earned their Pro Cards in their individual classes.”

3. She’s motivated by more than the satisfaction of having a great physique or the thrill of being on stage. “My competition mind set is one of humility. I acknowledge all those that have assisted me on my journey and I center myself in my faith. I reflect on my journey, the struggles and the triumphs, and I use it to fuel my desire to get on stage to be better than my last performance... What I enjoy most about competing in Bikini Fitness is seeing all of the hard work paid off and overcoming fear. Also, it is an opportunity to encourage other women in their pursuit of wellness. My fitness goal is to continue developing my mind, body and spirit. I’m looking forward to seeing improvements and accomplishing new goals in 2015.” When we ask her what advice she would pass on to fellow Fitness athletes, Maths teacher though she may be, Denielle turns to Shakespeare. Her tip? “To thine own self be true.” Then she breaks it down for us: “Having had the opportunity of competing, I have experienced the highs and lows of competition. What I have learned is defeat shows you who you are and what you are made of, while winning shows you the hearts of others. It is important to know why you choose to compete and what it all means to you. This will assist you in remaining focused throughout the journey. Understand that it is a subjective sport and at the end of the day it does not define who you are as an individual. As you develop your physique do not forget to put the same time and commitment to developing your mind and spirit. Most importantly, do not tear down fellow competitors but use your voice to uplift and encourage them on their own journey.”

Competition weight: 111lbs

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Build a Champion Chest With Junior Bodybuilding Champion Photography by Photographflair

Zico Best

Do you want to put some hills and a valley on that ironing board chest of yours? You are not alone in the struggle. Take some notes on the ba Junior Bodybuilder Zico Best on how to put the peaks in your pecks.

Exercise 1 – Incline Bench Press 5 sets 8 - 15 reps:

1 warm-up set of 15

4 working sets of 8-12

Benefits Incline bench presses build strength in your chest, shoulders and triceps. The inclined position of the body on the bench allows you to place more emphasis on the upper portion of your chest muscle. Preparation

Exercise Technique

Incline of about 45°-60°.

With your arms fully extended (not locked out at the elbows) hold the barbell above your chest.

Grip the barbell with your hands slightly wider than shoulder-width apart. A wider grip will place more stress on your shoulders. Use a thumb over bar grip. This will allow you to activate more chest muscles the harder you squire the bar.

Bending only at your elbows and dropping them straight towards the floor, lower the bar to your chest. Move the bar towards the centre of your chest rather than your upper chest to reduce stress on the shoulder capsule.

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hest

asics from

Exercise 2 – Incline Dumbbell Fly (superset with pushups to failure)

Bring the dumbbells up over your upper chest, arms extended, elbows slightly bent. Your palms should be facing each other. This is the starting position.

4 sets

Slowly lower the dumbbells to your side, rotating at the shoulder only and keeping arms extended and slightly bent at the elbows

8-12 reps Benefits This works on the upper part of the pectoral or chest muscles. Preparation All that is required is a pair of dumbbells and a bench inclined at 30°-45°, depending on how high on the pectorals you want to work. Exercise Technique Grab a pair of dumbbells, one in each hand, and sit on the bench, dumbbells placed on your thighs.

Lower the dumbbells until they are level with your chest. Now squeeze your chest muscles and bring the dumbbells back to starting position. Do not lock your elbows at the top. This will put unnecessary pressure on your elbows, and can lead to a possible injury in the long run. Always use a wide semi-circle motion when doing this exercise. Don’t allow the dumbbells to come too close to the body.

Make sure your back is flat against the bench and feet planted firmly on the ground.

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Exercise 3 Flat Dumbbell Press 3 sets 8-12 reps Benefits The main benefit of dumbbell presses, over barbell presses, is that they allow for a greater stretch at the bottom and more efficient peak contraction at the top. This develops middle and outer chest mass and utilises stabilizer muscles as dumbbells are also more difficult to balance.

Exercise Technique Grip the dumbbells and place them on-end on your knees. Lean back onto the bench slowly, while lifting your knees and the dumbbells up. Bring the dumbbells up to your shoulders. Place your feet flat on the floor and make sure your butt, hips, upper back and head are pressed hard into the bench. Extend your arms up towards the ceiling, keeping them shoulder-width apart. Try not to arch your back. Lower both dumbbells so they go to your outer chest, keeping them balanced. Slowly bend your elbows below the level of your chest placing the dumbbells in line with your chest and shoulders. Not any lower. Drive the weights back up, squeezing your chest and stopping just short of locking your arms. Then, repeat till youâ&#x20AC;&#x2122;ve finished the desired number of repetitions. Tip: Forcing the dumbbells to come together, without banging them together, can help you get better flex contraction at the top.

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Exercise 4 Parallel Dips 3 sets reps until failure Benefits One of the best exercises you can perform to build the chest, triceps and shoulders, this trains these muscles in a completely different angle and range of motion. You are forced to lift your entire bodyweight. You can also easily add resistance by attaching weight to a dip belt. Preparation You will need access to parallel bars. To get yourself into the starting position, hold your body at armâ&#x20AC;&#x2122;s length above the bars.

Exercise Technique Lower yourself slowly with your torso leaning forward around 30Â° or so and your elbows flared out slightly until you feel a slight stretch in the chest. Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: You can directly influence which muscles do the most work by changing your body position. Lean forward to activate the muscles in the chest more. Keep your torso vertical to make the triceps do more work. Before lowering yourself and after bringing yourself up squeeze the chest at the top of the movement for a second. This will give you an added pump.

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PROFILE

SURFING 101 with

BARBADIAN SURFER

chELsea roett Photography by Photographflair

1. GET YOUR FEET WET & PADDLE TO THE WAVES How did you get into surfing? My dad is a surfer and he does a lot of different water sports so I guess it was inevitable that I would eventually do something involving the water. When I was younger my mum asked my dad not to turn me into a tomboy, so I ended up doing ballet for 6 years. I love pink and my dad had an electric pink surfboard from when he was younger in our garage. When I saw it, I was like, “What is that? Can I use it?” I wanted to start surfing immediately. I tried surfing, loved it and got my first surfboard very soon after that for my tenth birthday and the rest is history.

Most surfers would remember their first ride. Tell us about yours. My first wave was at Dover Beach. I got up on that first wave and rode it all the way to the beach. The feeling you get is amazing and I just wanted to go back out and catch as many waves as I could... Eventually I had to stop my ballet because it was interfering with my surfing time.

2. FACE THE SHORE So what is a typical day like for you now? I have different schedules for each day but on a normal day, I wake up, eat breakfast, go to Move 2 More Fitness (pole fitness studio), then go for a surf, depending on my school hours. If not, I would have school. After school, I would go for another surf, then come home and get ready for my night class.

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You mentioned doing pole fitness as part of your training routine. Is that how you train your body to be flexible? Yes, stretching is a must with surfing, Chiara at Move 2 More helps to guide me with the best stretches for different parts of my body. Surfing is also a very physical sport. How did you build up your strength and how do you maintain it? My strength and stamina come mainly from surfing everyday, but I do also work out weekly at Move 2 More Fitness as well as train with my dad. On occasion, I train with my coach Jim Hogan from Costa Rica.

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3. GIVE WAY TO OTHER SURFERS (ONLY UNTIL IT’S YOUR TURN) Tell us about the local surfing scene compared to what you see internationally. A lot more girls are surfing internationally than in Barbados, where there are only a few. But some don’t take it as seriously as others. So every now and then you would see a couple more girls in the local contests than normal, but not many. From the time I was younger, I surfed everyday. I would rush through my homework so that I could surf in the evening and I would spend all weekend at the beach surfing as I took it very seriously from a young age. Is there a divide in the surfing community between men and women? No, we all surf together. Some of my best surfing buddies are guys. In surfing, like most sports, there is a difference in prize money. What do you think about that? The men’s prize money has always been more than the women’s division, but I guess the numbers of men competing also needs to be taken into account as there are more men that surf than women, so I guess the ratio has to be taken into account. What was it like to travel to your first international competition? My first real international surf competition was in Costa da Caprica, Portugal. I qualified for the under 18 girls Barbados Surf Team to compete at the International Surfing Association’s World Junior Surfing Competition when I was 12 years old. It was such an exciting achievement as I had to compete against girls a lot older than I was to qualify for one of the 4 female spots on the Barbados team.

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4. TAKE OFF So, how did things go once you were in the water? In Portugal, it seemed like all the female surfers over there were older than I was. At first I felt quite intimidated, and it was the first time I would have been wearing a wet suit (the water temperature was about 15 degrees). The wet suit I had borrowed was too big for me, so when I duck dove under my first wave the cold water rushed down my neck and into my wet suit. Boy that was a chilling experience!! My mum and dad travelled with me on that trip and immediately took me to a surf shop where we had to buy one that actually fit me. That made the cold water seem bit easier to handle as when you duck dive in cold water it feels like an ice cream brain freeze. Once I had the correct wet suit practice sessions were a lot easier.

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5. POP-UP What was it really like to be out in the water with the big guns of the sport? At first it was a bit intimidating but the more I surfed with them I got comfortable and then just concentrated on catching my waves. I placed second in my round one heat and advanced into the next round, I was so excited to have made it through at least one round, you would have thought I had won the contest.Â I surfed twice more before getting knocked out, but it was possibly the most memorable contest I have ever been to. The team members were all

very supportive of one another and Portugal is so beautiful. What has been the most striking difference between the local and international competitions?

Do you know what your current world ranking is? World Surfing League - Junior Women 5th.

The number of female surfers that compete internationally compared to the small number that compete locally. Which associations do you compete under now? World Surfing League, Barbados Surfing Association, Barbados Junior Surfing Club, National Scholastic Surfing Association (NSSA) and Western Surfing Association (WSA).

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6. RIDE THE WAVE Have you ever had a big wipe out? How did you recover and get back on the board? No big wipe outs yet but when I was younger it was one of my first times out Soup Bowl and I decided to go on a set wave and ended up going right over the falls. The power of the wave made me do so many back flips I couldn’t figure out where the surface was and I had to feel for my leash and pull myself up. Where would you like your surfing to take you? It would be fantastic to be on the women’s World Tour. That’s what I’m aiming at but without a lot of funding it is very hard to get there. Travel expenses are actually the biggest challenge (in my sport), especially since I have to travel overseas to 99% of the surf contests I need to attend. If you could change local surfing, what would you change and why? I would like to see more internationally recognised competitions here in Barbados. That would give us more chances to surf with world class competitors. What words of wisdom would you impart to someone trying to get into surfing? Never give up. At first it may seem hard but once you keep at it, it gets a lot easier.

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CHELSEAâ&#x20AC;&#x2122;S SHOUT-OUTS: I would like to thank all of my sponsors for all their continued support: LIME Barbados, Oakley, GTI Surfboards, Move 2 More Fitness Barbados, She Project, Montce Swim, Tonic Hair Care, Aloe Gator Sun Care, Bajan Cherry Swimwear.

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A BEGINNER’S GUIDE TO SURFING in Barbados CHELSEA recommends ... the basic kit Large Board You will need to start surfing on a fairly large surfboard as this helps you to catch waves easier and helps you to maintain your balance. Fins You will also need fins for your surfboard. A leash and surfboard wax So you can keep your grip on the board. Sunscreen and or a rash guard To protect you from the sun, this is also a must. A bikini Of course, in my case, a bikini. I am a bikini freak and so I have tried a lot of bikinis. My favorites are Oakley, Montce Swim and Bajan Cherry Swimwear. They all stay on extremely well in all types of surf. Wet suit? Not usually required in Barbados, where the temperature does not get very cold.

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Joining a surf club

BEST BEACHES

If you are interested in competing and possibly representing Barbados it would be necessary to join a club. Being a novice or more advanced is not a problem. There is the Barbados Junior Surfing Club, which encourages very young kids to surf and and have fun when competing, and there is the Barbados Surfing Association, which is the governing body of surfing in Barbados who organise a series of local contests throughout the year and also the major contest held down Soup Bowl in November.

Beginner: Freights Bay, which is just above Oistins, pretty much always has a little wave perfect for learning, or Pebbles Beach. Also, Salt Ash and Surfers Point. But I think once you can swim any small wave around Barbados is good for learning. Intermediate: Brandon’s (Drill Hall) and South Point. Advanced: Definitely the east coast of Barbados, like Soup Bowl.

FINDING A SURFING SPOT Everyday I check various sites on the internet so I know where to go to find the best waves. A couple of the sites are, www.surfline.com and www. magicseaweed.com The various wave prediction sites give me all the information I need to decide where will have the best waves. There are usually always waves in Barbados, as Barbados picks up swells from all directions.

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Competition Titles 2014 Soup Bowl Independence Pro Open Women’s Champion

2012 Soup Bowl Independence Pro Junior Women’s Champion

2014 NSSA Regional Championships, New Smyrna Florida, Open Women’s Champion

2012 Trinidad & Tobago International Pro Open Women’s Champion

2014 NSSA Regional Championships, New Smyrna Florida, Explorer Women’s Champion

2012 East Coast Surfing Championships, Virginia Beach, Junior Women’s Champion

2013 East Coast Surfing Championships, Virginia Beach, Junior Women’s Champion

2012 Barbados National Champion Open Women’s Champion 2012 Barbados National Champion Junior Women’s Champion 2012 Soup Bowl Independence Pro Open Women’s Champion

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2012 Costa Rica Circuito Nacional Olympus Surf Contest - Junior Women’s Champion

2011 Veridian Women’s Pro East Coast Surfing Championships, Virginia Beach Open Women’s Champion

2009 Rip Curl Grom Search, New Smyrna, Florida, Under 16 Girls Champion

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PROFILE Barbadian Davis Cup Tennis Player

SEANON WILLIAMS by Koelle Boyce Photography by Photographflair

JUMP RIGHT IN Sport has been a big part of Seanon Williams’ life for a long time. He was already signed up for football, cricket and swimming during his primary school days. When the opportunity came to add tennis to the list, it wasn’t hard to get his mother’s blessing. “My mother was pretty interested in tennis. I think that she had a few friends that played, so she liked watching it. I played a lot of sports when I was younger, so she thought that it was best that I jump right into it.” It wasn’t long before he was playing competitively. “In primary school, there was a tennis competition and my PE teacher entered me.” Though he’s modest about his early success - “I happened to win the tournament” - this marked a turning point in his life. He explains: “The prize was to enter a training camp here at the Barbados Tennis Association. I started to play and I excelled so, from there, the other sports I used to play - cricket and football - fell off and gradually the swimming fell off. I say ‘fell off’ but as I got better at tennis I had to focus on one thing and tennis happened to be it.” MORE CHOICE THAN CHANCE Even if he would like us to believe that it all worked out by luck, it’s clear that what followed for Seanon had more to do with a firm decision to commit to his tennis. “I think that at about age 19, 20 I realised this was I wanted to do with my life and I stuck with it. I have always been in the top 3 or 4 from the time I was 16 but even with that being the case, it took me playing on the Davis Cup team to realise that I could compete with most of the guys on that level. I realised that this was an opportunity to do something that I like

permanently and get paid to do what I love to do.” He’s been at his game for 15 years now, playing as a professional for the last 3 of these. On the court, though he has a lot of fun playing doubles, he admits, “I think that I am a singles player.” Comparing his past life to his current tennis-filled routine, he has no regrets about his decision: “I personally had my time to go out with friends and socialise when I was younger. I mean I am still young but, between 16 and 19 I did all that I could do, all that I felt I could do, to be honest. Now, I just train, eat, go to the gym, eat, sleep, coach, train and do it again every other day. I am not too stressed about going out. I lime occasionally with my friends. Apart from that, they hardly ever see me. But you get used to it.” Even after all this time, what takes a little more effort to get used to is the public perception of his choice, at least in some quarters: “Some people have the mentality that sport is not a career. Some of my friends don’t understand the level of skill that I and some of the other top players in Barbados have. They think that Barbados is so small in scale that we should not be able to compete at that level. Some say they don’t understand why I would be wasting my time playing tennis. While I can understand that point of view, I have friends who do understand why they don’t see me... why I am always tired. The ones that understand come and support me. They come and watch my matches when they can.” His own mindset, though, is constant: “I am always trying to improve. I try to make every day better than the last day. Looking back at it I am a lot better than I was last year or even last month.”

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THE BIG LEAGUE Seanon counts qualifying for his first professional tournament in Mexico and being part of Barbados’ group one Davis Cup team among the best moments of his career to date. So, what does it mean to be a tennis pro? First time “My first professional match was about three years ago in Mexico. I won the first two qualifying matches but lost the third, which would have gotten me into the final draw. The first time was nerve-racking, obviously. I held my nerve as much as I could for along as I could.” Keeping form “I have played five professional tournaments in the past but this year I am getting into it more seriously. Five professional tournaments may seem like a lot but, at my age, other players would have played 60-70 pro matches by now. You have to get the exposure first, but after that exposure you have to figure out how to play five or six tough matches back to back. I get that one competitive match every five to six weeks, as opposed to every other day.” Keeping heart “Like anything that you are trying to achieve and become successful at it has its difficulties. It was difficult because it meant that I had to stop doing some of the things I was doing before. No alcohol, no partying. Well, not so much partying, because you still have to have entertainment in your life. You have to enjoy it; if not, you would go crazy playing tennis every day. It can be frustrating, just you on the court thinking, figuring out things on a daily basis, how you want to improve, what you need to improve... I got a lot of help from Duncan (close friend and coach at Advantage Tennis Services). There were hard times, because with most things that you love, when it gets frustrating you have doubts. Sometimes you wonder if you can do it, if you should do it, why am I doing this to myself. So he kept my head on, as much as it could be kept on. If not for him I could see myself doing it for recreation but not more than that.”

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GEARED UP Seanon recommends... Rackets

Bands

“As far as rackets go you need to have one type of racket. I have five because if the strings break, you want to have another racket similar to the one you were playing with. During a match, you don’t want to have to adjust to another racket because things happen so quickly. You want to have them strung at the same tension, where possible, within two to three pounds of each other and my tension is around fifty-three pounds.

“Wrist bands - these are not decorative. I wear them to help to prevent the perspiration from running down to my grip, which could cause the racket to twist in my hand.”

The looser the strings the harder it is to control the ball, but that allows me to generate more spin and I can get the ball to do a lot more as the ball spends more time in contact with the racket strings. When the strings are tight the ball returns are faster but you can’t do as much with the ball.” Balls

Ball Machines “We use them to replace the opponent on the other side of the net. We can run different programs to suit our needs. That way, I can have Duncan behind me to give instructions without having to shout across the court.” Heart rate monitors and smart watches “We should use them. It isn’t entirely necessary but I think it has its positives. You can monitor your intensity because that can affect your game a lot.

“With the balls, you don’t really have a say because the tournament director picks the balls and you have to use them for the duration of the tournament.”

HOME ADVANTAGE? You could be forgiven for thinking that playing in Barbados is easier. For starters, according to Seanon, you avoid not only the torture of a long, lonely flight, but also the horror of making travel arrangements in the first place. “The administration is always the hardest part for me. Arranging the tickets and hotels and all the rest of that. I just pass that on to Duncan. I had to book a hotel room the other day and it felt like torture, I just had to write two lines and send it off but still. I just want to do my job and play and leave the rest.” Travel apart though, playing before a home crowd is, by far, the harder feat. Seanon recalls: “At my first professional match in Mexico, I was nervous but I

did not feel overly burdened. I first felt overly burdened when I played my first Davis Cup match here in Barbados. I could do nothing right. I mean nothing. I could not hit two balls in the court. It was impossible. I have never been so uncomfortable in my life. When you are playing away you do what you have to do but when you are here everyone expects you to win no matter who you are playing. The crowd doesn’t understand the circumstances: you are playing against someone who plays 30 tournaments a year and you have only played 2. That is one. Then, you have the added pressure of ‘you have to win or it’s your head’.”

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BETTER PREPARE Seanon explains that, as there is no designated tennis season per se, training takes place all year round. “There are tournaments every weekend of the year, so there is no real season. You pick and choose which tournaments you want to play. Typically, you would play four to five tournaments back-to-back, then take a week’s rest, then two weeks to get your conditioning back and another four to five weeks of tournaments.” Getting ready to step onto the court home or away - requires preparation on a few levels. Nutrition: Without a budget for a nutritionist, Seanon does his own online research on supplements and

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meals that aid recovery. “Of course there are certain supplements I shouldn’t use, so I keep track of the ingredients in the products I purchase but sticking to a specific line of product makes that simple for me, particularly using natural products.” Endurance: “I play tennis for about 3 hours each time I play, so that goes a long way to endurance. Then I run long distance twice a week.” Strength: “Strength training is 5 days a week when I am not competing; 3 days a week coming up to competitions; and 1-2 weeks before, I would just do bodyweight training.” Mental fortitude: “It took me a while to get where I am. From a mental standpoint, I tell myself I’m not going to

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lose. I go out of my way to put myself in a mind frame to finish the match on top. It sounds simple, but I have been down 5-2 and managed to come back and win the match because of that. You don’t know who you are going to play until the night before a tournament, so there is no opportunity to see them play unless you know them. I approach every match with the mind-set that I am going to win so you better watch out. You have to have the ability but I think that most of your achievements will come through mental capacity.”

UP NEXT? For the immediate future, Seanon is focused on improving his ranking. “I have a complex,” he says, “I always try to be the best so my first goal is to be ranked as Barbados’ number 1 player, as I am currently ranked at number 3.” Of course, he also has his eye on the ATP (Association of Tennis Professionals) rankings, aiming ultimately for a spot among the top 50. “Initially I would like to obtain a world ranking. I feel as though I am capable of doing very well as long as I get my feet wet and get comfortable, because I have seen glimpses of what I can do. But because I am not on the circuit constantly, it is difficult to maintain that level. It comes and it goes. Once I am there consistently I can develop and

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improve very quickly. I am hoping at the end of the year I would be in the top 600.... Money no option, I would like to move out of the Caribbean. That would allow me to play more tournaments against a wider range of opponents. I would like to be playing 20 – 30 tournaments a year. I feel that with this I could get in the top 10.” Even as he considers his future, Seanon takes a moment to reflect on all he’s learnt so far and the advice he wishes someone had passed on to him when he was starting out:

“You need to be more serious, focus a little more, be more specific in the things that you do every day. Don’t just take it as it comes. Having small goals each day makes things come together more quickly. Put a plan in place for your funding so it could come to fruition now.” The importance of this last tip can’t be over-emphasized. He fills us in on the challenges of securing sponsorship: “I don’t have an individual sponsor, so we put together a sponsor letter of what we need and we send that

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out to business houses and hopefully some people reply. It is difficult playing tennis because most people seem to prefer sponsoring teams instead of individuals. At this point we have more donors than sponsors, people that will give through relationships - they know me, they know Duncan... Everyone will want to sponsor you if you win a championship but no one wants to check you before that.” If financial support has been slow in coming, at least there’s been no shortage of inspiration for his ongoing journey. “There isn’t any one player that I can say that I emulate. The top 5

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Training Time “I am on the court between 15 to 18 hours per week. That is what I can afford to do because of work and other obligations. There is also a limited number of opponents to play against. I do a lot of drills but you still need that pressure from the other side of the court but it’s hard to have someone to play each and every time you’re on court.” 5:30 am Wake up, shower, have breakfast (cereal and fruit) 6:30 am Off court warm-up/ endurance training 7:00 - 10:00 am On court training 10:15 am Light meal (usually a tuna sub) 10:30 am: Gym work for one hour 12:00 noon Training review Protein shake Lunch (usually pasta and some form of meat) Rest 3:00 - 5:30 pm On court training 6:00 - 7:00 pm Off court training

players in the world have been the top 5 for the past 10 years. So, like most other players, you watch them and you see what they so because clearly they are doing something right because they have been there for a number of years. You learn from the tactics they are using and implement them into your game.

SUBSCRIBE TO

Locally the one person who has really inspired me would be my coach, Duncan Everton. A lot of what I am doing now only really happened because of him.”

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ARTICLE

GYM SURVIVAL TACTICS By Jessica Reynolds Photography by Photographflair

How to navigate your way around the gym for newbies As an amateur athlete and intermediate fitness enthusiast, I spend a lot of time in the gym. It’s a place that I enjoy going to, not only because of the benefits of exercise, but because when I go there, I know that among the sweaty, exhausted faces are people who understand my lifestyle. Making a change towards an exercise inclusive lifestyle is not always the easiest, so having people who get AND encourage what you’re trying to do is a great motivation. That being said, the gym can be a pretty intimidating place for new members. Not only do you have to get a handle on this exercise malarkey and patiently wait for your results to become visible, you also have to figure out how best to navigate your way around the narcissistic meatheads who are seconds away from exploding in a fit of roid rage…right? Nope! The gym has a bad rep, but believe me when I say that it’s really not that bad. Like most places where humans gather, it has its own unofficial social etiquette and understanding those intricacies may be the difference between walking into a room of your peers in fitness or being greeted by scowling faces and cold shoulders. If you prefer the sound of the former, here are some tips that should help cement your place of favour in your local gym!

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Be wary of Bro Science If the internet age has taught us anything, it’s that there is a lot of information out there…and a lot of it is utter crap. This is true in the gym as well. The gym can be a wealth of knowledge. Even though I have been training for a few years now, I still learn new exercises and get tips on my form, rep ranges and exercise variations from my gym mates, all of which I appreciate. That being said, I still have to be on the lookout for Bro Science.

“What IS Bro Science anyway?” Bro science, as I understand the term, is any information related to health and fitness which seems credible and useful but, in actuality, has no basis in fact. It may actually just be an exercise myth. Ok. So what does this have to do with gym survival and etiquette? If you

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intend to survive with minimal injury, a lot. Exercises done incorrectly can result in serious injury over time. Nutrition, if it isn’t approached properly, can either hinder your progress or actually cause metabolic damage in extreme cases. The whole point of you joining the gym was not for some random dude to trick you into injuring yourself. This is not to say that Bro Science is done with malicious intent. On the contrary, it’s often shared in good faith and with grand intentions. The best way to deal with that is to do some reading of your own to see if the information is worth holding on to. Even if that miracle seamoss calf wrap turns out to be useless for growing some sweet calves, you are at least on the road to learning what is useful (tip: more calf raises). Side note: While Bro science is a very real nuisance, at some point

you may find yourself getting tips on how to improve your form from a more experienced party. As a person who copes with multiple injuries, I can say that these corrections aren’t being made to embarrass you but to help. Don’t let your pride impede your progress. A lot of gym-goers look out for each other. This is especially true of those who show that they are open to correction. A nasty attitude to suggestions for improvement can isolate you and, if your form is especially atrocious, open you up to some serious injury. However, if you have any chronic ailments or pre-existing conditions, speak with a health care practitioner about what is suitable for you. I know of a few instances where persons have suggested exercise variations which would have exacerbated injuries that someone had. Again, don’t let some random dude trick you into injuring yourself!

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Stay in your lane And I don’t mean that in a rude way! When you’re starting out, it’s easy to look around the room and feel like you have to play catch up. You don’t. Often times, the people you are comparing yourself to have been training for years. Sometimes, they’re just naturally strong. Whatever their story, it’s not yours, so don’t focus on it. Seriously. Losing weight, gaining muscle, getting stronger, or whatever your fitness goals are all take time. It takes time, a sense of purpose and focus, none of which comes to you when you’re busy being jealous over how much that guy can bench press. Learn your limits. Learn your body. Pay attention to what does and does not work for you. That is what is really important if you want to progress beyond where you currently are! While a healthy sense of competition can be a great motivator for some, in reality our only competition in fitness will be ourselves (unless you start to compete). Trying to keep up with the latest physique model vid or even the guys in your gym in a bid to somehow prove yourself is an ill-advised move. You may be tempted to think that tossing around big weights is the best way to earn respect in the gym, but you only stand to bruise your own ego if you fail (well… that and you may hurt yourself. Yikes!) If it’s respect you’re seeking, you’ll have to get it the hard way: by training and suffering from muscle soreness like the rest of us lowly mortals. Side note: Most of the people you look up to had to put in a lot of hard work to get where they are. They understand that it’s hard work but they also know that not everyone has the gumption to make it as far as they have. Clocking those hours consistently is more impressive than popping your back out trying to deadlift 3 plates a side on your first day in the gym. Be wise!

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Keep the noise down When you join the gym, you will have to get used to all manner of noises people make. Grunts, hisses, swearing and harsh exhales are some of the more common noises you’ll be hearing (and possibly adding to) during your time in the gym. Some people may even engage in banter and ongoing conversation in between sets. No one is expecting you to train in absolute silence or not make contact with the other humans in the gym. What is expected is that you don’t become a distraction to others. As much as your new gym friend may love basketball, I doubt he’s interested in discussing

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the game when he’s shooting for a new personal best. Besides, it’s not advisable to get too carried away in conversation. It takes away from the intensity of the workout and makes it longer as well. Side note: If you can carry on a conversation while exercising, up your weight. During a set, one’s attention should be on getting the most out of that set, not random conversation, what’s for dinner tomorrow or what noises someone is making in the corner.

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Share and care! Finishing your full workout before the will to live fades from your limp body is an art unto itself. I get it. But just as you are pushing yourself closer and closer to glory and physical perfection, so is everyone else in the room. And you may not think twice about abandoning your station with the equipment strewn all over the floor until you find yourself staring at a sweat-drenched bench and can’t find the other dumbbell you need to continue your workout. Sitting on a machine texting in between sets may seem ok until you’re waiting for a machine to be liberated

from the person who mistook it for a seat on a tour bus. These actions may seem innocent enough, but the reality is that by trying to give yourself a little ease, you’re actually making it difficult for someone else. So, in summation, just be cool and considerate. Side note: If someone is using a piece of equipment that you were planning on using, it’s perfectly ok to ask them if you can jump in with them. Most people tend to oblige. Just be sure that they aren’t using said equipment when you ask. They’re almost definitely not paying any attention to you.

RETRO-FIT December 2014

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Fresh Vitamins –Your Sports Nutrition Hub! So you’re gearing up for that training session! Whether it’s for that upcoming body-building show, cycling competition, marathon run or walk or maybe just trying to shed a few pounds, Fresh Vitamins, formerly Nature’s Discount, has something for you! Fresh Vitamins places special emphasis on quality, stocking only the best quality products at the best prices. The mission is to educate the public about healthy lifestyles and encourage others to “Get Healthy!” as the slogan states. Very dedicated to the mission of making every single person healthier, Fresh Vitamins continues to do so through partnerships with suppliers to host seminars with experts in the field of natural remedies; through the radio program “Your Health & You” and through television and newspaper advertising. Fresh Vitamins has dietary supplements to support and improve every aspect of health for everyone – men, women, teenagers, young children and even specialized supplements for the older adult and athletes, including body builders, fitness and sports enthusiasts, long and short distance runners and cyclists. The wide variety of individual

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vitamins, vitamin combinations, minerals, multivitamins, single herbal supplements, herbal combinations, guaranteed potency and loose herbs will make every shopper comfortable and confident that they can fill all of their needs. There is also a full line of sexual enhancement products for men and women, to increase libido, energy and endurance, as well as enlargements formulas. Remember, you can find a Fresh Vitamins store near you! They’re in The Colonnade Mall (formerly DaCosta’s Mall), West Coast Mall,

Quayside Plaza, Sheraton Mall, Town Square Shopping Centre, The Dome Mall and Emerald City Plaza. Stop in anytime and get top of the line brands in sports nutrition such as Universal, STS, BSN, Champion, CytoSport, Designer Whey, Endurox, MuscleTech, Optimum Nutrition, Ultimate Nutrition and Sports Pharma. You’ll also get great advice, excellent service and other quality products at the best prices as we continue to strive toward a healthier Barbados. “Get Healthy!”

RETRO-FIT December 2014

Zico best PROFILE

Barbadian Junior Bodybuilder

by Koelle Boyce

Photography by Photographflair

Mother knows Best

Reminiscing about his journey as an athlete, Zico Best remembers being active in sport from a young age. “I always wanted to train in some style of martial arts”, he tells us. By the time he was into his teens, he had been doing karate for more than nine years as well as doing Mixed Martial Arts (MMA) for roughly two years. He also had experience in other forms such as Boxing and Judo. As a student at Coleridge and Parry School in Barbados, though, he was well-known for his accomplishments on the track. That was until the day he suffered a painful groin injury. He admits: “It affected me heavily. I found it difficult to sprint without pain, run, sometimes even walk and that put a halt in my progress as a runner. After months passed with rehabilitation on it, I still found it hard to run at my full potential. My mother told me I should go in the gym and build my leg muscles to make them stronger.” The then 15-yearold took her advice, though he could not have guessed that her wise words would lead him to his current path as a successful bodybuilder. Soon, one thing would lead to another:

“As time passed by in the gym I started to see great results and I wanted to see my physique improve so much more.” Trevor Burnette, who is now an IFBB Pro Judge, would one day challenge Zico to start bodybuilding. Zico promised to “give it a try” but Burnette wanted more than that. Zico remembers how he also encouraged him to aim for the top, keep improving and never give up.

The first show With his new focus, he first set his sights on Barbados’ Mr. School Boy competition in 2013. He wasn’t lacking in motivation to train harder and improve his physique. But the journey needed more than that. For one thing, he had to set aside his love for martial arts, at least for a while. “Before I started weight training I built my initial strength doing lots of push ups and chin ups since they are known for making you strong and helping you get an awesome physique. My body responded well to a point, but after a while I realized I was overworking it. It wasn’t getting the rest it needed to grow properly with the combination of the MMA and weight training. It was a mixture of both cardio and weight training but it was hard to manage both

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sports at the same time so I had to stop the MMA. I miss it up to this day...” Zico also had to hone his time management skills, having to juggle school, work and weight lifting and finding it “tough to handle all those.” In addition, he admits to having been “a bit confused” at first when it came to dieting and training for the upcoming show. “But the guys in my gym guided me along the right path,” he notes. “In terms of training and diet, it wasn’t anything fancy; just stuck to the basics.” Those fundamentals included reducing his water intake which, he says, “was a bit new to me and hard for someone who drinks lots of water daily. It was hard getting accustomed ... I felt weak and tired.” He kept his weight and reps moderate and his diet strict - “no sweet drinks, gravy, fast food; only good foods like brown rice, sweet potatoes, broccoli, yams, fish etc.” Looking back, he considers the diet the most difficult part of the prep. In the end though, the effort was worth it. “When I stepped on stage on the first time I was confident. I [had] trained and dieted hard for the show so I showcased my physique to the best of my ability. In the end, I came second and I was proud of myself.”

At the gym Zico takes a few minutes to show us around his gym. We get to taking about... His top 3 exercises “Squat, Chin ups and Clean and Press. These movements are very effective for building mass and strength since they target a lot of muscle groups. Your training should revolve around them.” Common training mistakes he sees

“The most common mistake I see people doing is cheating on their diet. Then they ask why they aren’t losing weight or gaining muscle. To achieve your goals in the gym, having a well-balanced diet is necessary regardless of your goals. Training is like 40% and the other 60% is the diet.” Cardio “The cardio I like is High Intensity Interval Training (HIIT), I’m not a fan of cardio in general but I find HIIT to be more fun, finishes in less time and more productive. Once in a blue moon would I would have a MMA training session.”

Since that first show, Zico has been no stranger to success. He took the title at the Mr. School Boy competition just one year later, which, he notes, was his “goal from the beginning. After coming second in 2013, I refused to be beaten and 2014 was my year to win that show. I put my best foot forward trained hard and dieted to achieve that feat.” That competition mindset has stayed with him. He describes it simply as: “To always be better than I was at my last show, making minor or major improvements and coming in first.” He insists: “In life no one looks at second place so I aim to be the best and come out on top.”

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ZICO TALKS NUTRITION RF: Harder part of contest prep, dieting or training? ZB: I find dieting the harder part of contest prep. I believe the diet is what really makes the difference in your physique in terms of fat loss and muscle growth. RF: What is the hardest food for you to cut out when you are dieting? ZB: I find it hard to cut out cream biscuits in my contest prep as the cravings become real. My favourite cheat meal is conkies. RF: Do you believe in cheat meals? ZB: Yes, I believe in cheat meals, reason being although you are living a healthy lifestyle you still need to enjoy what you eat. Besides, we all are human. Sometimes cheat meals can benefit you when used at the right time, like carbing up before leg days or a day where you would expend a lot of energy in the gym. RF: What are your views with regard to supplements?

Zico’s meal plan Meal 1: 7:30 am – 8 egg whites and 1/2 cup of oats Meal 2: 9:00 am - 3oz sweet potato and 3 tIlapia fillets Meal 3: 12:00 noon - 3oz sweet potato and 3 tilapia fillets Meal 4: 3:00 pm - Chicken breast and 1 cup broccoli Meal 5: 6:00 pm - 1/2 of chicken breast and 1 cup broccoli Meal 6: 9:00 pm - 2 cans of tuna and cucumber

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ZB: Supplements are necessary for all athletes. They can help give you the edge in your physique, they can help with developing muscle mass, fat loss.. also keeping your immune system high. But they will never replace good nutrition. RF: Do you prepare your own food? ZB: Most of my food is prepared daily, sometimes weekly. I would normally prep my meals for the whole week but most of the time I have the help of my father, who makes sure that I have all my meals for the day in case I don’t have the time.

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ZICO BEST Age: 18 Height: 5 ft 8 inches Off season weight: 185 lbs Competition weight: 169 lbs Competition history: Mr. School Boy 2013: 2nd Michael Riley Classic 2013 Junior: 2nd Mr.Teenager 2014: 2nd Barbados Nationals 2014 Juniors: 2nd Mr. School Boy 2014: 1st Michael Riley Classic 2014: 1st

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Outside of competition and outside of the gym Training doesn’t stop for a committed bodybuilder. In the off-season, however, Zico sometimes takes the opportunity to take his training outdoors: “I do hill sprints once or twice a week or just a casual walk to keep my fitness level up to a certain standard. Due to my schedule of work, school and gym, my MMA training time is taken up with training body parts. I wish it wasn’t but that is how my life is right now.” He keeps an eye on his fitness level by watching his weight and endurance: “In my off-season right now I can feel the effects of the weight gain and getting winded quickly sometimes.”

On bodybuilding: breaking it down, building it up As an accomplished athlete who has played several other sports, Zico is well qualified to weigh in on the longrunning debate about the status of bodybuilding. He reasons: “Some people don’t look at bodybuilding as a sport but, in truth, it is. There are no shortcuts. To perform well in bodybuilding you must have discipline, which most people don’t have, and the strength to never give up.” He’s equally vocal about the state of his current sport: “Bodybuilding is becoming more popular now in Barbados and lots of the younger folk are looking at competing. Since the Bikini and Physique division started there has been an increase in competitors. Sometimes these classes are even bigger than the bodybuilding categories. It has expanded the sport a lot more.”

for instance, that his friends think “that when I stop working out my muscle will turn to fat”). On the latter, of course he knows better, explaining that: “With good nutrition and rest, a muscle grows in size in response to a challenging resistance training program, which is called hypertrophy. When you stop working out atrophy occurs, where the muscles just get smaller. Muscle fibers don’t turn into fat; they just get smaller.” Their misconceptions aside, Zico credits his friends as his most positive and greatest influence in bodybuilding. “They believe I have the ability to go very far in the sport”. To that he adds his own positive attitude and his love for his sport as the ingredients for his success. In the future, he expects that success to come in the form of his selection to the Barbados Bodybuilding Team and his graduation with a degree in Sport Management. Still, he’s more than satisfied with what he’s ahieving in the meantime: “What really makes me happy is to hear people my age say how they start working out because of seeing me and the progress I have made.”

ZICO’S TIPS To reach your fitness goals: •

Never give up

•

Keep focused

•

Set realistic goals

Without those three things you will surely run off course of your fitness goals.

ZICO’S SHOUT-OUTS

To prepare for your first show:

“I would like to thank all my supporters, friends and family who are behind me. Sometimes I may lose track but with them I keep on that course to success.”

•

Remember to never give up and let no one put you down.

•

Don’t skip training days or cheat on your diet. In the end, it is your physique that you are showcasing and you want to be proud of yourself at the end of the contest prep.

•

Do your own research.

The potential benefits of the recent surge in interest are many - from changing lives (Zico insists: “Fitness motivates people, helps people in their daily life, it relieves stress and, most of all, keeps you healthy”) to dispelling common misconceptions (he tells us,

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RETRO-FIT APRIL 2015

PROFILE

TRINIDADIAN FITNESS AND ENDURANCE ATHLETE

SHANNON HUTCHINSON In Flight By Koelle Boyce Photography by Photographflair

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Taking flight When RETRO-FIT first meets Shannon Hutchinson, she is poised in mid-air. At least, so it seems. In full costume, feathers from crown to calves, she is reminiscing about her earliest days as section leader for one of Trinidad’s wellknown Carnival bands, Harts. Carnival, of course, is the ultimate flight from reality and hard-core revellers are known to take their preparation for the two-day journey very seriously. Shannon is just as accustomed to preparing for another type of flight - a kind that is just as closely observed, though far less glitzy and much more controlled. An airline pilot, she tells us that it was actually her father’s job as a pilot that first inspired her to be fit. “I used to watch my father work out in our garage after flights. He had a bench, weights and a pull-up bar. He would let me join in sometimes and he always made time for me when it came to sports, running and riding in particular. He was always, and still is, very fit, and twenty-five years later we still work out and go for runs and rides together.” (We bumped into him (and a few other pilots) at Shannon’s gym during our photo shoot.) Exercising at home would eventually lead to competitive athletics at school: “In school in Barbados (I’m a St Winnifreds and St. Michaels girl!) I competed in the inter-college games in track and field and tennis.” Though she dabbled in distance running, Shannon excelled in the 100, 200 and 400m as well as long and high jumps. When her family moved back to Trinidad when she was 14, she was disappointed to find that her new secondary school was not involved in inter-college games “...nor did they have access to a stadium for me to continue competing and training the way I used to in Barbados. So, I joined a gym and this is when I began weight training.” That habit would prove to be worthwhile for more than one reason. For starters, Shannon explains: “Our pilot licences depend on our first class medicals.” Profession aside, her commitment to fitness has allowed her to reach new

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heights, literally. “I moved to Qatar in 2010 and had a trainer who was a bodybuilder. He was Mr. Sri Lanka, and also competed for the Mr. South East Asia title. Though I was always fit and strong, my time with him elevated my workouts and understanding about training smarter and not harder to see results. He started encouraging me to compete in the bodybuilding competitions in Dubai, however I was focused on a different kind of training at the time as I was preparing for a big climb - a trip I had been planning for a long time. I climbed Kilimanjaro in Tanzania in 2012. [It’s] the highest freestanding mountain in the world (Everest is part of a mountain range.)” On her return to Trinidad shortly after the climb, the fates arranged for Shannon to meet two Trinidad and Tobago bodybuilding athletes, Monisa and Deon Aleong. This “power couple”, as Shannon describes them, gave her bigger wings. “They inspired me to start getting serious about competing as I had the body and the drive (“badmind”) for it.” They’ve been her coaches for the past year.

Excelling at her new sport meant seriously considering....

What to pack:

ym bag (a.k.a. handbag) - “A bottle of water with a mix of BCAAs and apple cider vinegar, Grippads (I prefer these instead of gloves), ankle straps, wrist support wraps, lipgloss, hair ties, wallet, combination lock, Ipod, hand sanitizer, my flight schedule, gym membership, and a few movie stubs...”

unchbox - “I prepare my food and pack it with me in my flight bag when I go on flights. On busy days I only have time to snack but I make it work and make sure to eat enough before and after my flying duty and drink a lot of water.”

What to eat: “I’ve always maintained a healthy diet, so the healthy part is easy for me when it comes to staying away from junk food. One rule I have for myself is this: NO crazy-making. That goes for diet and exercise.

Destination: Bikini Fitness Shannon now competes in the Bikini Fitness class, though, originally, she was set on a slightly different course. “I had my eye on competing in Figure and not in the Bikini class when I first started training. The shape of my body is better suited to this class with my larger back and shoulders. However, my flying schedule made it difficult for me to eat and train and rest enough to build the kind of muscle I needed to be a formidable Figure competitor. I changed gears in the months leading up to the Junior Nationals and focused on keeping a tight and toned body instead of putting on mass so that I could fit into the Bikini class. I had many months where I was between classes: too muscular for Bikini and too small for Figure.” Though she had been weight training since her teens, for this new journey, she found that she would have to do things a bit differently, especially given the demands of her job. “I am a pilot first and my job comes before everything else. My flying schedule makes it difficult for my training and eating to be

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consistent and I can not see nor train with my coaches on a regular basis...”

I am not super strict when it comes to dieting, and my philosophy when it comes to what I eat has more to do with how I feel, especially at work. Having a lot of carbs on a day I am flying, for example, will be very uncomfortable because of the pressurization (the combination exacerbates swelling and bloating when the aircraft pressurizes). I do try to maintain a high protein, low fat diet most days (and a high protein high carb and low fat diet on days I am not flying). I am not obsessive about it and if I want ice cream or a piece of fruit or some extra nuts or a piece of dark chocolate I will have it. This approach actually works very well for me as I end up cycling high and low carb days, and having an odd piece of chocolate every now and then keeps me happy. I stick to a lot of the basics that most of the competitors do - grilled chicken, sweet potato, spinach, and broccoli most days. For work, I pack beef or buffalo jerky, nuts, chicken, or eggs for flights, depending on how long my

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day is. I snack on pudding or mug cakes made with protein powder and egg or greek yogurt, and I eat a lot of probiotic foods like kefir and sauerkraut.

How to keep in toucH: “My coaches whatsapp me my workouts. I have the discipline to get my workouts in, whether it is before or after work, but I’d be lying if I said it was easy doing it without seeing them some days.”

Things to do / Itinerary:

osing - “I learned to pose by practising late at night after flights or training, with my coaches. The showmanship of being a Harts section leader and band launch model gave me the confidence to get out there but, of course, I had to get over not having a cape and lose the carnival queen poses.”

leeping - “I try to get as much sleep as possible, which is difficult to balance. Rest is so important both for flying as well as for building muscle and working out.”

earning - “I watch videos, I follow some of my favorite athletes on Instagram and Twitter, I pore over muscle and fitness magazines and I focus on seeing results from my discipline and hard work.”

Back Day Wide grip chin ups 3 x 15 Close grip chin ups 3 x 15 Wide grip lat pulldown (heavy) 4 x 15/12/10/8 One arm row (heavy) 5 x 5 Bent over barbell row 4 x 10-12 Hyperextensions 3 x 15

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Top 3 favourite exercises Deadlifts and Clean & Press These are compound movements and both functional exercises, hitting both the upper and lower body. I go heavy, feel strong and love seeing my muscles at work.Â Lateral raises I have strong shoulders and have to admit I love seeing the striation in my muscles when going heavy here.

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Shannon Hutchinson Age: 31 Height: 168 cm Off season weight: 127 lbs Competition weight: 120 lbs Competition history: TTBBF Junior National Championships, 2014 – First place – Bikini Fitness Tall Class; Second place - Overall. Sport World Classic, 2014 - First place - Tall Class; Second place Overall. TTBBF Senior National Championships, 2014 - Second place - Tall Class.

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raining- Weights

“My focus is on putting on muscle while staying lean. I work one body part a day, keep the cardio to 20 minutes only, and make sure I get enough rest to ensure that my muscles have time to grow. My routines vary greatly depending on my flying schedule. Day 1- Quads Day 2- Back Day 3- Hamstrings Day 4- Shoulders Day 5- Bis & Tris Day 6- Legs I work my chest on a shoulder, back or arm day, depending on how much time I have. I mix my routine between high rep, light weight, and low rep, heavy to failure sets. I enjoy going heavy most days and make sure that I get enough rest between sets and exercises so that I can put my all into each movement.”

raining- Cardio

“Cardio is also a mix between HIIT, running (indoor or outdoor) and using the stepper or stairmaster. I love to do sprints outdoors and I really enjoy the challenge of running the stadium stairs. The inter-college sprinter in me still loves the rush of air, power and a good sweat.”

Soaring again After the ecstatic escape of Carnival, thrill of cruising at 30,000 feet and dizzying height of Kilimanjaro, Shannon was surprised to find that

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bodybuilding could deliver another chance to fly high. “My first time on stage as a Bikini competitor was surreal. I hardly heard the music, if at all. What I remember most is looking out at the crowd and seeing my parents. They didn’t understand my wanting to compete in ‘this bodybuilding thing’ until they saw me on stage. Seeing how proud they were meant a lot to me.” She placed first in her class and second overall at that show. Maintaining that altitude is an ongoing effort. Even with all the right boxes ticked - training, practice, rest, nutrition - there are challenges. “The hardest part and probably the most surprising thing [about competing] is the lack of support from friends and family and people that are not in the sport. Folks either tell you you’re too big, too small, too muscular or they don’t like that you don’t join them for a drink or greasy food” (which, no doubt, fuels more than one misconception that Shannon can think about “...that [Fitness athletes] don’t eat, that we don’t eat carbs... that we are cardioqueens...”) Then there is the internal naysayer the one that whispers ‘I’m aching, I’m hungry, I’m too hungry to train today...’ But Shannon knows how to deal with that: “I listen to my body. I know when I need rest after a long flight, and I know when I’m just trying to talk myself out of a workout. I push because I know I will feel better after I’ve gone and gotten my workout in. I tell myself: ‘Shannon, stop being a little b*, get dressed and go and get it done!’”

For all her high-flying, Shannon offers some very grounded advice to ladies who may be toying with the idea of competing. In fact, it’s worth repeating to just about anyone who has even a vague interest in living fit: “Keep active. You have one body and you spend 100% of your time in/with it. Become your own master and be kind and honest with yourself about your lifestyle and food habits.”

SHANNON’S SHOUT-OUTS Thank you Fitness Starlite and Brian Ibrahim for letting us shoot at my home gym! Thank you to Harts Carnival, the Hart family and to Gerald Hart for all of your support throughout the years and for letting us have a fun shoot night at the mas camp. Thank you to my coaches for all of your love and support this year, for helping me find my strength and for not only being great coaches but wonderful friends. Thank you to my parents for loving and supporting me despite not understanding what on earth I was doing! I love you both. When dad leaves a World Cup lime to come and workout with me, and mum starts saying things like, “Well, I have to check with Shan to see what time she finishes training”-- THAT is love.

Her greatest drive obviously comes from the fact that she loves what she does - “The carnival queen in me enjoys the freedom of the Bikini Fitness class regarding our walk and posing. I’m having fun being playful on stage the more I compete” - and can see her own progress - “Seeing results, keeping fit and healthy, and staying strong keeps me motivated...”

RETRO-FIT APRIL 2015

PROFILE

Barbadian Top CrossFit Athlete

246.russell Photography by Photographflair

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ssell.grant Up for the throwdown

RF: Did you have specific fitness goals when you started to train with CrossFit?

RF: For those readers who don’t really know what CrossFit is, can you explain?

RG: I wanted to improve my endurance and to achieve a six pack.

RG: CrossFit is a strength and conditioning program that builds strength and increases endurance while working on your weaknesses using functional movements combined into high intensity, varied workouts. RF: How did you get started? RG: I always had a muscular build and figured I was just a few steps away from achieving the physique I desired. I was inspired by a good friend of mine, Ms. Kim Sealy, who convinced me that the results I desired would only be achieved through consistency. Prior to CrossFit, I would to go to the gym during the week. Then Kim invited me to throw down some CrossFit. I’m still at it two and a half years later.

RF: So, what was your first CrossFit encounter like? RG: It was an opening throwdown and it was very enjoyable, as I love competition. It was extremely difficult as it was my first time performing a task for a given duration of time. Previously, I never had to strategise re: pacing and efficiency to conserve energy. RF: What has been your biggest challenge in CrossFit so far? RG: 90-day competition prep condition program by Levar Greaves. It’s a structured diet and training program. This indisputably took my performance to the next level. I would recommend it to anyone who is serious about CrossFit and wants to become “badass”.

RF: Before you started CrossFit would you have considered yourself ‘fit’? RG: Yes, I would have; however, my definitions of fit then and fit now are very different.

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The player-coach RF: You are currently ranked number one in Barbados. How are the rankings calculated? RG: Five workouts are released and you are ranked according to your score in each workout. Your overall ranking is achieved by totalling your rankings in each individual workout. The lowest score would therefore achieve the highest ranking. RF: What is your competition mindset? How do you maintain your focus through the weeks of competition? RG: Focus on results, watch motivational videos, focus on both physical and mental preparation. RF: You have taken your CrossFit experience to the next level. Tell us about the journey to becoming a CrossFit instructor. RG: After being exposed to CrossFit, I quickly developed a love for “the sport of fitness”. I wanted to learn all I could about the movements and standards in efforts to become more efficient and, ultimately, competitive. Having the knowledge of the why in addition to the how has put things so much more into perspective. RF: Speaking about that knowledge, you know that there is a lot of talk suggesting that CrossFit is not good for you because it focuses on reps and momentum while neglecting good form. What do you say to that? RG: That statement is false as proper form is highly emphasised in all CrossFit schools of thought. The misconception may have originated because many Crossfit methods differ from those used in traditional training. However, CrossFit methods have been proven to be safe and more efficient. RF: Are there any other misconceptions about the sport?

big

RG: That you have to be fit to do CrossFit. Anyone can do CrossFit. All workouts are scalable and will be tailored to the athletes’ specific capabilities. As athletes’ skill levels and fitness abilities improve, less scaling will be necessary. RF: So what would be your advice to persons thinking about trying CrossFit for the first time? RG: Wait no longer. Give it your all. Go hard or go home.

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LEARN THE

LINGO WOD – Workout Of the Day AMRAP – As Many Rounds As Possible EMOM – Every Minute On the Minute ME – Maximum Effort PR – Personal Record BW – Body Weight AFAP – As Fast As Possible

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NUTRITION Proper nutrition is extremely important for competitive CrossFit athletes, who need to obtain the correct balance of body weight/ muscle mass to perform efficiently, while feeding the body nutrients to maximize energy output and recovery.

Russellâ&#x20AC;&#x2122;s Meal Plan Meal 1 - 7:00 am - Protein shake/ Meal 2 - 12:00 noon - Chicken, veg and sweet potato Meal 3 - 3:00 pm - Chicken and veg Meal 4 - 6:00 pm - Fish and salad Meal 5 - 9:00 pm - Protein shake

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CROSSFIT for STRENGTH RF: How does CrossFit help with strength? RG: As CrossFit workouts often comprise repetitive movements at high intensity, this in turn leads to high muscle endurance. There are some fundamental exercises that lead to increased performance in the more technical CrossFit movements: push-ups, which strengthen chest and triceps; situps, which strengthen the core; and dead lifts, which strengthen the lower back and hamstrings, just to mention a few.

FLEXIBILITY & AGILITY RF: What about enhancing flexibility and agility? RG: To efficiently execute a number of the CrossFit movements, focus must be placed on mobility, balance and flexibility. Hence many CrossFit boxes incorporate many dedicated classes which focus on these elements.

MOTIVATION RF: What is the CrossFit scene in Barbados and the wider Caribbean like? RG: Crossfit on a whole encourages a community-like atmosphere. Healthy competition does exist as athletes push each other to strive for better results/ performance. CrossFit is an effective way of achieving an athletic physique and fitness whilst avoiding the monotony of the traditional gym. Athletes do not know the daily workout until arriving at the gym. On any given day workouts can be varied with regard to time, weight, number or reps, type of movement. RF: What do you enjoy most about competing in CrossFit? RG: I love the mental warfare involved the challenge of keeping your focus and having the ability to beak the focus of your opponents. Let your performance speak for itself. Most people say itâ&#x20AC;&#x2122;s you against yourself; however, competition is my motivation. Itâ&#x20AC;&#x2122;s me against my opponents and I will fight to the very end.

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TRAINING RF: How are the CrossFit training sessions broken down? RG: Warm up, explanation, skill work, work out of the day, cool down/ stretching. RF: What would you say are the three most effective movements in CrossFit? RG: Burpee, thruster and muscle up. RB: If you had to pick one piece of workout gear, what would it be? RG: Olympic lifting shoes RF: Do you work out other than CrossFit? RG: Yes I do. I still train in the gym – I find the concentrated movements used in traditional gyms still help a lot regarding body sculpting.

RUSSELL’S SHOUT-OUTS Shout out to Kim Sealy¸ Cary Holder, Levar Greaves, Jason Holder and Janelle Mayers.

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TRAINING

Sprint Your Wa Strong, Muscu Legs By Asha Chase Photography by Photographflair

Recently, a photo came up on my Facebook timeline. A friend had posted a photo of a 100m dash with the winner and second place finisher crossing the line in a flash. Her comment was something along the lines of, “Look at those legs - quads, hamstring, glutes. Man, these girls have got it going on!” If she only knew! We’ve been programmed to believe that to get those well-defined, strong or bigger legs, we must “squat for dat ass”; or do endless walking lunges; leg press, deadlift and complete leg extensions till our quads burn like fire. Not that these exercises don’t help in developing stronger, muscular legs, but incorporating sprints can take your body to the next level.

On a regular, I’m asked if I’m a sprinter. Except for those couple years in secondary school where I was forced to run those damn awful 400m races at Interschool sports, I’m not a competitive sprinter. But, obviously I’ve been doing something right that I can pass for one! ;) Incorporating sprinting into one’s training on a regular basis is always a plus.

Why? A few simple reasons: I abhor jogging. Well, not abhor it but I can think of a couple other things I’d rather be doing for such a long period of time - usually 45 minutes. Sprint training has been shown to increase the size and strength of fast

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twitch muscle fibers and, with the right nutrition and recovery protocol, can lead to increased muscle building. It can also boost anabolic hormones in the body, specifically the levels of HGH and testosterone. It helps to train explosive power. Sprints help to build endurance and one study showed they led to an increase in muscle buffering capacity by up to 50%. Many studies have shown that sprinting produces fat loss, sometimes rapid loss, depending on one’s athletic ability and body composition. A decrease of between 10 - 20% over a 12-week sprint programme is possible.

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ay To ular

WARM UP Before attempting any sprint intervals, make sure that you have adequately warmed up. Jogging for 10 minutes, followed by some walking lunges, is a good way to warm up the entire body and activate the muscle which will be needed shortly. Take time to stretch important muscles such as the hip flexors, hamstrings, glutes, quads and calves as these are the muscles that beginners may injure when first attempting to sprint if they haven’t adequately warmed up. Following this, you may attempt a series of 8-10 sprints, increasing to 12 or 15, depending on your fitness level.

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I love the power and strength I feel when sprinting. There’s nothing like it. When done right it feels like you’re flying and can burst through walls. Sprint sessions ideally shouldn’t last longer than 20-25 minutes. The goal is to run as fast as you can over a certain distance, recover, then repeat. Sprints do not have to be limited to the regular flat sprints but as you build confidence and become fitter, you can incorporate other variations of sprint intervals. Hill sprints, shuttle runs, downhill sprints and sprint ladders all help in alleviating boredom from doing traditional flat sprints but also serve to challenge the body a bit more. Hill sprints tend to load the hamstrings more, while shuttle runs help with improving agility, especially for those training for sports where short runs with sharp turns are common (hockey, football, rugby etc.). Of all the types of sprint sequences, I prefer the sprint ladder. This includes intervals of increasing distance then retracing one’s step back down. The ever-decreasing recovery time between sprints serves as a great way of working the anaerobic system. Here is a sprint sequence to try next time you want to mix up your training.

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Sprint Ladder The total distance will be 100m Sprint 1: sprint 40m, walk/jog 60m Sprint 2: sprint 50m, walk/jog 50m Sprint 3: sprint 60m, walk/jog 40m Sprint 4: sprint 70m, walk/jog 30m Sprint 5: sprint 80m, walk/jog 20m Sprint 6: sprint 90m, walk/jog 10m Sprint 7: sprint 80m, walk/jog 20m Sprint 8: sprint 70m, walk/jog 30m Sprint 9: sprint 60m, walk/jog 40m Sprint 10: sprint 50m, walk/jog 50m Sprint 11: sprint 40m, walk/jog 60m

DOS & DON’TS Do wear proper footwear. Make sure that your footwear provides sufficient support to the entire foot, especially the heel and arch. For flat-footed individuals, added support may be sought in the form of arch support insoles or even by “creating” an arch for the foot by strapping it. Keep form tight – it’s not like you’re going to turn into the next Usain Bolt or Shelly-Ann Fraser-Pryce after a couple sessions but you still don’t want to go injuring yourself the first time out. Try to stay erect; don’t lean forward too much. Keep your shoulders relaxed, down and back, away from your ears, and pump your arms, using them to power you forward. Keep your head facing forward. Also, make sure you strike first with the ball of your foot and not the heel or toes. Sprints are hard. They hurt, if you’re doing them right. However, if you push through the physical discomfort you will build some mental fortitude, get leaner and stronger. So, it’s time to build some legs.

Let’s get sprinting!

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FEATURE

Cricketer-Coach

FLOyD Reifer

in conversation with Editor-in-Chief, Richard Bo Photography by Photographflair

COU COU BAT TO COACHING RB: How did you get into cricket? FR: It is in my blood. I was born and raised in a cricketing family and a cricketing neighbourhood. From the time I was a young boy aged 3 years old, as far as I can remember, I used to use a cou cou stick as a cricket bat. And then, obviously, you graduated and started to make the bats out of wood and whatever you could get your hands on. Growing up, most of my uncles played cricket and there were a lot of cricketers in the neighbourhood as well. So, it was an everyday thing and we played at different spots in the neighbourhood everyday. We would play in the road, we would play on the fields, we would go in the next neighbourhood and play against the next neighbourhood. RB: How did you progress to playing cricket for the West Indies? FR: It was a process. You grow up and you play soft ball cricket, then tape ball cricket, marble cricket. Then, you play cricket in between the houses. If you hit the houses full, you’re out and that brings a different skill to your game without you even

knowing. Then, when I went to Lodge School and played cricket at PE, I was identified from the very first game because the first term is cricket term and I could remember with Mr. McFingal, who was the games teacher at the time, we had a cricket session and I batted for the whole 40 minutes.

FR: I am a very determined person. So once I made up my mind to do something, they knew that was it. They can bring down heaven and once I’ve made up my mind, I’m going to do it. From the time I got to 16, 17, I knew this was what I wanted to do and I started to chart my course.

“I knew I wanted to make cricket a career.”

RB: What was it that prompted you to make the switch to player-coach?

RB: At what point did you know that you were going to make cricket your profession? FR: From the time I got into second form and third form, I knew I wanted to make cricket a career. But you know your parents used to say, ‘If you stump your toe, you know what’s going to happen’. You know, your parents never looked at it as a profession. They always thought you had to go to school to learn so you could become a doctor, lawyer… They never looked at cricket as a profession. And growing up, you had your idols, like Sir Garfield Sobers and Sir Viv Richards... When you saw those guys play cricket, you wanted to be just like them. RB: So, did you have difficulty convincing your parents?

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FR: While playing, I did a lot of coaching certificates. When you go to England as a professional, one of the requirements is to do a lot of coaching at the clubs and at the schools. I acquired my ECB Level 2 while I was in England. Then I went on to do the ACB Level 3 as well. While playing, I tried to acquire my certificates because I knew I couldn’t play forever. When you get to a certain stage in your career, you have to start charting your future course – life after cricket. When I stopped playing for Barbados, I came here (to UWI Cave Hill’s Academy of Sport) and I became their player-coach. It was kind of like the first time it was done in the Caribbean. Other people had tried it but they weren’t successful. RB: Why do you think you were so successful?

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FR: I am determined, I am professional and I manage young people well. I get on well with the guys. I show them respect. They show me respect. I am a hard worker. When I go out there, I have a goal in mind. I get everybody to buy into my philosophy and we go forward from there.

“It is a great honour to have your name etched on the walls of the University.” RB: How did it feel to be honoured by the UWI Cave Hill Campus with the naming of the balcony of the 3Ws Oval? FR: That is a great feeling. Words can’t even describe that. You’re at the University, where all the great historians and great people’s names

are etched on the walls. And here, at the 3Ws Oval, three great cricketers. When you look around, you have the Malcolm Marshall Nets next to the Sir Garfield Sobers Indoor School. It is a great honour to have your name etched on the walls of the University. I think I’m very blessed. When I look at it everyday, I smile and thank God for that opportunity. RB: Was that achievement?

your

crowning

FR: For this to happen while I’m still alive... There are some great people’s names on the walls and I’m glad that Sir Hilary Beckles recognised what I’ve done for the University and what I’ve done for cricket at Cave Hill and I guess he thought the honour befitting to me.

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CRICKET TO CROP OVER RB: Since you have retired from playing with the West Indies team, that has freed up some time for you to explore other interests. I understand that you have launched a CropOver band with your wife. How did that come about? FR: Although I was playing cricket, I was still good at other things. Myself and Courtney Walsh had a company called Cricketers Icon Promotion, where we did a lot of shows at the National Stadium – top shows, featuring top artists from Jamaica; people like Beenie Man, Buju Banton, Sizzla, Junior Gong... And then, my wife, Amanda, she wanted to get into

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Crop Over. As a good husband, you know, I supported her. And then, after a while, I got into it. And now it is good. We like it, you know, as it’s giving back to culture. RB: So how many years have you been doing the band? FR: We’ve been in business close to 10 years now. We had another band before but we re-branded and we brought out Fantasy in 2011 – the first premium band. Now, everybody is copying that and saying they’re a premium band. But we are trendsetters. Everybody is a premium band, now we are a celebrity premium band. We brought Columbus Short last year. Now, this year, we’re going to bring more celebrities to Barbados to enjoy Barbados, enjoy Crop Over and also give Barbados huge promotion.

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AT THE ACADEMY “We try to look for the guys with raw talent.”

where I can see them going through their paces. So, we can see this guy has some ability, that guy has some ability…. I have an eye for talent.

RB: How do you choose athletes for the Academy? Where does your scouting begin?

I am the Technical Director of the Combined Campuses and Colleges (CCC) team and a Technical Development Officer for the WICB. The CCC is part of the WICB’s regional programme. The CCC’s mandate is to produce West Indies cricketers and to help develop West Indies cricket as well. So, when we bring players to the CCC, year in, year out, we’re developing them and pushing them out into the talent pool in the Caribbean. Some guys will leave us and go and play for the Windwards and Jamaica.

FR: At tertiary level. Obviously, I would go and watch the regional under-19 tournaments as well. We would try to identify players there as well and monitor them. But tertiary level is where we look – college, polytechnics and university. We try to look for the guys with raw talent. I like to go around to the different places and conduct camps – myself and the coaches that are there. We ask them to get the best junior players around and we bring them all to one place for a one-week camp

RB: What are some the specialist pieces of equipment that we can find at the Academy?

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FR: Here at the Academy, we are doing different things. In terms of the bat and ball, it’s just the basics but we have a lot of facilities that we use. We have indoor facilities, we have bowling machines, we have a Strength and Fitness trainer and we have a Physio. I don’t do everything because that’s a lot. So, the Strength and Fitness Coach, he has his role to play. Me, as the Head Coach, I have my role to play. I also have two other coaches that have their role to play.

“The first thing we look at is injury prevention.” In terms of equipment, we do a lot of video work. We do a lot of video assessment, especially when guys have just come into the programme, especially with the young bowlers. The first thing we look at is injury prevention, body mechanics and bio-mechanics to make sure everything lines up properly. Most youngsters come to us with their alignment off. If you’re a fast bowler, that’s going to lead to injuries. In terms of the batsmen, we do video with them to assess their weak points. The basic stuff in cricket you need to do well in order to progress. RB: Do you think that the basics are missing from youth cricket? Do you think that the techniques that you apply at the Academy are different from those being applied elsewhere? FR: Coaching at the youth level, to me, leaves a lot to be desired because a lot of guys come to first class cricket with a lot of basic flaws. That is something that the WICB needs to seriously look into and the different territorial boards – about the youth coaching. We produce cricketers. We do everything we need to do to help guys. We try to make them comfortable. We don’t force them to do anything they don’t want to do, but we encourage them to do the basics right. You, as a cricketer, you have to buy into what the coach is telling you. So, obviously, you’re going to build confidence with the coach-player relationship and then try to create a pathway for that person, where his development goes from one stage to the next. For example, Kevin Hodge came here as a youth team cricketer. He came to the programme out of form, out of sorts. His defence was horrible, his bowling was off, his fielding was off. So we had to rebuild him from scratch again and have developed him into a very good player now. His results are showing. Last year, he scored four 100s in club cricket.

When you talk about CCC cricket, Chadwick Walton was here from inception and he’s playing for West Indies cricket now. We had guys that came from Jamaica, young Shacaya Thomas, second-highest cricket scorer last year. We develop cricketers. A lot of cricketers have passed through and we’ve given them the opportunity and the tools to develop their skills on and off the field.

FIRST CLASS TRAINING RB: Let’s talk about the general weekly fitness regimen that you use to keep you and your team fit. FR: The guys train four days a week because they have to balance it with school and classes. We have to work out the gym times and the coaching times. Then, we do a lot of specifics and we do a lot of remedial work. RB: How does that work, with guys taking classes at different times? FR: Exactly! Long hours, because you have to work around the guys’ class schedules. Some guys cannot make it in the morning, so you have to have training in the evenings. Some guys can make the afternoon, some can make the evenings.. So we do them in different groups throughout the day. Some move into nights as well. It is long hours at the job, but I’m committed to the job and you can see the success in our CCC teams and club side cricket. RB: How does Mrs. Reifer feel about these long hours? FR: She understands. She knows cricket is my passion. I’m grateful because everything I’ve achieved in life is through cricket, so it’s not a problem.

For BATSMEN RB: Talk us through the basics of training batsmen. FR: The basic things you look for in a batsman are the grip – even grip on the bat, not choking the bottom hand, ‘V’s in line; and balanced stance – in terms of head position at the crease.

“Nice, basic stance at the crease; central balance; head position still…”

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RB: How do you pick the correct bat? FR: A bat is a guy’s personal choice. Everyone has their own choice of bats in weight. Some guys like heavy bats, some guys like light bats. But I would encourage my guys to have a wellbalanced bat – not too heavy, not too light; something around 2.8, 2.9 pounds, with a nice light pick-up, so when you pick up the bat, it is nice and light. RB: Would you advise someone on what bat to use as you see his cricket style changing? FR: I don’t get into that. To be honest, how the bats are made, most bats are good hitting bats and it’s down to a guy’s personal choice. The main thing about batting is to have a nice, basic stance at the crease; central balance; head position still… RB: Do you find that a lot of the athletes who have come over have mastered that? FR: No, a lot of the guys’ heads fall over the wicket. The head position is so important in batting... You realise all the greats when they bat. Most of the great players, when they bat, they get into a still position before addressing the bowler. RB: Which are the first strokes every batsman should master? FR: I believe the first thing a batsman should be able to do is defend the stumps. Forward-defensive, forward or back foot, you should be able to defend your stumps. Once you’ve got a solid technique, you can develop all your shots from there.

“We encourage them to think for themselves. That is how you develop.” RB: Moving from beginner to elite, what is a typical drill that the batsmen at the Academy are expected to master?

especially off spin bowling, where you can have three or four scoring shots off of one particular ball. It challenges you to challenge the bowler. We put the onus on the batsmen to think and give me feedback. We try to give them more tools in their toolbox because we encourage them to think for themselves. That is how you develop.

For BOWLERS RB: How do you get the bowlers out of their bad habits and teach them the correct techniques? FR: We have to identify the flaws and video the flaws and show them to the bowler. We show them: this is what you are doing - your back foot or front foot is out of line... your head is all over the place. We video them at full speed first and then slow it down and show them this is where you want to be, this is what you are supposed to be doing and that if you continue like that, you are going to get injured. Then, we will make recommendations as to where you want to be, lining up the body. Then, we put drills in place to allow them to do that. It’s all to do with muscle memory, so we have to work backwards from the stumps. It’s not like running in and bowling. There’s a lot of boring stuff they have to do in terms of working back from the stumps. So, you would start at the back of the crease and go through the action; walk it through, walk it through… Then you would go back two steps, do the same thing. So, you start to build your muscle memory with a lot of repetitions.

For WICKET KEEPERS RB: What is the training for wicket keepers like? FR: We try to give the wicket keeper drills as close to a game scenario [as possible]. That is how we practise as well for the fielders as well as the batting and bowling. We try to keep things as close to how the game would be played. We would do other drills as well to keep the keeper sharp, like left-right catching.

FR: Various batsmen are at different levels. The ones that are at an advanced stage, we teach them how to play multiple shots with the same ball,

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SWING TRAINING

Target Muscle Shoulders.

Keep your cor

Tips to improve your swing from Seanon Williams, Davis Cup Pro

Your body sh from your an

Tennis requires a lot of agility to move around the court, as well as core strength.

Feet should b You can raise the difficulty

Target Muscle(s): Abs, Arms, Shoulders, Chest.

This works best with a friend. Have HIM/HER start on top of your toes and gradually move further back. You can also use a wall.

Medicine Ball Sit Up & Throw

The Medicine Ball Sit Up & Throw is a weighted move that ignites the abs, arms and chest. It requires immense core strength on the way up and a finish that engages the upper BODY.

(1) Lie medic increa exten increa

Target Muscle(s): Abs (Obliques), Shoulders, Arms, Core, Legs, and Arms

These quickly stimulate the core, concentrating on the obliques. They build rotational power and develop overall core strength. The key is to return the ball with as much velocity and explosiveness as possible. You can work with a friend or use a wall. You can increase the difficulty by widening the distance and/or upping the weight of the ball.

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Medicine Ball Side Throws

Sports Application(s): Baseball Swing, Golf Swing, Tennis Swing, Hockey Shot.

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(1) Stan position shoulde

uscle(s): Chest, Core, Abs, Arms,

hould form a straight line nkles to your head.

be shoulder-width apart. e one leg up to increase y

e on the ground with a cine ball at chest level. To ase the difficulty, you can nd the ball overhead or ase the weight.

nd in a mid squat n with your feet er-width apart.

Medicine Ball Push-Up

re braced.

(1) Assume a push-up position, but place your hands on a medicine ball. Hands should be placed at 3 oâ&#x20AC;&#x2122;clock and 9 oâ&#x20AC;&#x2122;clock on the medicine ball instead of the floor.

(2) Powerfully engage your core, sit up, and throw the ball out.

(2) Rotate and pull the ball to the right side of your body.

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(2) Engage your core, bend your elbows and lower your upper body towards the top of the ball. Slowly push yourself back up to starting position.

(3) Catch the return ball at the top, brace your core and then slowly return to the ground. Repeat.

(3) Powerfully torque across your body, engaging your core, and throw the ball laterally on the left as hard as possible.

(4) Retrieve the ball, rotate back across your body and repeat.

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AGILITY TRAINING These drills fine-tune the small steps needed for efficient movement in tennis. Some drills

Samba Step

improve explosive steps/movements while others encourage fast adjustment steps.

Seanon Williams demonstrates...

Repeat steps 1 – 4, starting with your right leg in the next rung and progress the length of the ladder as quickly as possible.

(1 la yo

In & Out Shuffle Step

Repeat steps 1 – 5, starting with your right leg in the next rung and progress the length of the ladder as quickly as possible.

(1) Stand facing the ladder.

(2 rig in th en le

(1) Stand parallel to the ladder, with ladder on your left.

(2) ste the en rig

In & Out Lateral Shuffle

Repeat steps 1 – 5, starting with your right leg in the next rung and progress the length of the ladder as quickly as possible.

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1) Stand parallel to the adder, with ladder on our left.

(2) Step into the ladder with your left leg.

(3) Cross your right leg behind your left leg and over to the right side of the ladder.

(4) Move your left leg out of the ladder and next to your right leg, standing parallel to the ladder on the right side.

2) Leading with your ght, leg step forward nto the ladder at he first rung. (Leave nough room for your eft leg to follow.)

(3) Place your left leg next to the right.

(4) Step backwards with your right leg and align it with the next rung of the ladder.

(5) Move your left leg next to your right

) With your left leg, ep into the ladder at e first rung. (Leave nough room for the ght leg to follow.)

(3) Place your right leg next to left leg, standing parallel to the ladder.

(4) Move your left leg to the left side of the ladder and parallel to the next rung.

(5) Move your right leg next to your left remaining parallel to the ladder.

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TEAR SHEET

stretching by Kerri Gibson Photography by Photographflair

Warrior III Stand with your feet firmly grounded, just about hip width apart. Keeping your core engaged, simultaneously extend one leg backward and hinge from your hip, lowering your torso until you are parallel to the floor.

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You can choose to keep your arms at your side or extend them straight ahead. Lengthen through your body, as though someone is holding your arms and legs and pulling you in both directions.

Benefits Strengthens the core Stretches the hamstring Increases concentration and focus

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Tree pose From Warrior III, tilt yourself back to an upright position without putting your foot on the floor. Place your foot on your ankle, calf or thigh, making sure that your hips stay level.

Benefits Strengthens the Hip Abductors, Abs and Shoulders Increases concentration and focus Stretches the Latissimus Dorsi (if reaching arms overhead) Stretches the Hip Adductors

Option Keep your hands clasped and at heart level or extended straight above your head for an additional challenge. Create dynamic tension by pressing your foot into your thigh and your thigh into foot your (if you have chosen to place your foot there). Stay rooted through the foot, creating length all the way up through the body, reaching arms high.

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Standing Big Toe Hold From the Tree Pose, lift your knee to your chest and hold your big toe with your middle and index fingers. Slowly straighten your leg to the front, keeping the opposite hand on your waist.

Benefits Increases concentration and balance Strengthens the quadriceps, waist, back and arms Stretches the hamstrings, hips and lower back

Option Keep the knee of the extended leg bent, depending on your level of flexibility You can choose to do each pose individually or try to flow through each pose without putting your foot on the ground for an additional challenge.

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PROFILE

TrinidadIAN bikini fitness champion

Natasha Photography by Photographflair

FITNESS How long have you been training? I have been training since I was quite young, around 16. I was involved in many sports and was always active. I was always fit and loved the fitness industry. I did gymnastics and danced for many years, which is another passion I have. What has been the biggest challenge to your fitness?

I would have to say that I deal with challenges everyday. So does everyone else, but the most challenging for me is my job. I’m a masseuse so it’s very physical on your body and juggling that with the hard training and diet is hard but I’m getting the hang of working them together so I can get the best results from both. I don’t believe in “no time to train”. There’s always time. You have to make it!! What has been the most memorable moment in your fitness journey so far?

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My most memorable moment was winning my class for Bikini Fitness last year June at the Junior Bodybuilding show in Trinidad and Tobago. It was an awesome experience! All my hard work paid off and it’s a self accomplishment for sure. I love the stage so I was in my glee! Tell us about your biggest bodybuilding/ fitness influence. My biggest influence would have to be Amanda Latona. She works so hard for good for this sport.

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Ali Natasha Ali Age: 38 Height: 5 feet Competition weight: 95 pounds Competition History: 2013 national junior bodybuilding - 6th 2013 NATIONAL senior bodybuilding - 4th 2013 CAC Dominican Republic, 2014 Junior bodybuilding Trinidad and Tobago- 1ST

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Training Split Monday Chest and Arms Tuesday Legs Wednesday Cardio; Hips and Glutes Thursday Back and Shoulders Friday Legs (“kills us so we could barely walk for the weekend!”)

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COMPETITION

What drives you to keep fit?

When did you become involved in competitive Fitness/ bodybuilding?

Honestly, I just love to be active, but when I look back and see what changes my body can go through, it drives me to keep going and never stop.

I became involved in competition 2 years ago. I always wanted to compete, but in the Fitness category. Then I damaged my back so decided to compete in Bikini.

Top 3 favourite exercises and why?

Bikini Fitness continues to appeal to me. For me, it was more of a balance between aesthetics, fitness and sex appeal. Also, I love the stage!

Pull-ups (I know you are probably saying I’m crazy!) because it’s a challenge. I have to really push myself to get better and when I do it feels great!

Do you remember your first show and how you felt stepping onto the stage for the first time?

Squats! The best exercise for your legs and burns a ton of calories.

Yes! My first show was great. It was such a good experience being up on stage and showcasing my body. I’ve learnt a lot since then and I’m very excited for my next show this year. Any words of wisdom to any ladies out there who are thinking about competing? Definitely make up your mind to train hard and enjoy the process!! It will be hard but, trust me, if you want something that bad you will work your tail off for it! Always keep your focus, no matter what people might say. If this is what you want, go for it, and keep positive. Speaking to a younger you, would you pass on any advice that you wish you had known earlier in your fitness life? First of all, seek out the people with the right, positive influences and people with the right level of professionalism and experience.

Curtsy lunges - love these as well for shaping your legs and really targeting the glutes too, which is very important for Bikini Fitness. What is your favourite and least favourite body part to train? Back and shoulders would be my favourite and chest is my least favourite. Can you give us a sample of one of your routines? For hamstrings and glutes: Exercise 1 – Hamstring curls Reps First set: 12 Second set: 15 Third set: God only knows! Sometimes 20 or 25. Sets - 3 (sometimes 4, or even 6) Exercise 2 – Kickbacks Reps - 15, 20, 25 Sets - 3 or 4

TRAINING We all have those days when we do not want to train. How do you motivate yourself to keep training? Yes, even I say I don’t feel to train etc. You find every excuse to make up, but I motivate myself by thinking about my goals and how I want to look. If you picture the look, as my trainer would say, you forget about all the excuses and work harder.

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What kind of cardio do you like best and why? I love running. It’s a rush for me. My fiancé calls me ‘Roadrunner’. Do you train outside of the gym? Sometimes I will run outside, yes, but closer to competition, when my training gets super hard, I keep it a bit easier, so my joints don’t suffer.

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NUTRITION

THE SPORT

You would have had to lose weight to get into competition condition. How difficult was it to shed those pounds?

What is your current take on the sport?

It wasn’t that difficult actually, I’m naturally quite tiny so I just had to lose about 6/7 pounds but had to mostly lose body fat. What has been the hardest part of your dieting? I think for me the hardest part of my dieting is cutting out the foods I like, something as simple as olives...! I love salt! What are your views with regard to supplements? Supplements can never replace real food. In fact, the more food you can consume, the more positive the effect on your physique. Supplements, however, can provide additional support ensuring your body gets the right amount of nutrition it needs for recovery and growth. But they should never be your principal food source.

New categories like Bikini and Men’s Physique are driving growth for the sport, but in terms of what I would like to see would be more involvement from corporate entities and the government to further build the sport. We have outstanding athletes in the Caribbean and would love for them to go further. Why do you think bodybuilding and fitness are on the outside of mainstream sports in the Caribbean? I think it’s really a lack of promotion. If there was more involvement from government and other stakeholders and more incentives, the sport would flourish. Athletes would have more opportunities to better themselves and represent their country with pride. What’s the biggest misconception people have about your sport? Wow! Ok, well biggest misconception is that all athletes use anabolic steroids, which is not true.

What is your favourite cheat meal? Wow! Well, Chinese food. Feeling for it now! What’s in your lunch box? Brown rice, grilled chicken breast, grilled fish and salad.

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NATASHA’S SHOUT-OUTS First of all, my biggest shout-out is to my trainer, Ian (Jamesy) Adams... Wow! An amazing, talented, humble, caring man who I admire greatly. He has transformed my body into something I never thought would happen. He’s the boss! To my fiancé who has supported me so much and still is by my side every step of my prep. He’s also a competitor but the most disciplined, hardworking man I’ve ever met! To my family, who support me all the time. I have the best sisters, mum and dad ever... all so special to me. To all my friends - you all know who you are - and to all my loyal supporters. I have the best supporters. So much love... To all my supporters in the best gym in the country, Bio Fitness gym! A great place with great people. You always feel at home and everyone really supports each other, which is great.

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PROFILE

On board with

BARBADIAN SKATEBOARDER

PAUL

LAYNE Photography by Photographflair

STARTING OUT I was lucky enough to have an awesome brother, who introduced me to skateboarding. My dad bought him this penny skateboard around 1983 for Christmas. That was the first time I ever saw one. My brother was much older than I was. At the time, I was 3 and I wanted to do everything he did. Roller skating was in at the time. He and my sister were pretty good but I didn’t like the feeling of wheels tied to my feet so I used the skateboard, pushing around on one knee. I couldn’t stand on it but after a year he gave it to me and I’ve been skating for about 16 years on and off. Skating came naturally, once I learnt how to stand and balance, but skateboarding was still evolving so by the time I got a real professional board I already had control.

The first trick you have to learn is an Ollie. Simply, it’s making the board jump. That took me like two weeks to perfect...

“The feeling you get from landing your first trick is amazing. That feeling is what gets you hooked.” The Ollie is basically the foundation for most of the tricks so once I had that perfected I tried to do kickflips which took me about a month to learn. Landing a new trick is a very addictive feeling, like a drug. When you’re a kid you don’t look at how many times you fail. You’re focused on learning a new trick because, at that point, it becomes a passion.

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A TIME & A PLACE I try to skate everyday, depending on the weather and what I’m working on. Now, it’s maybe 2 hours a day. If I’m filming I would definitely skate more, and if we had a skatepark with lights. That way, I could skate in the morning and at night, giving me time in the day to work on other projects. It’s harder to skate now that I’m older and have more responsibilities. I love street skating because we have no skatepark, so the street is all there was and is to skate in Barbados. Looking through the eyes of a skater, all he can see is skate spots - the bench at the bus stop, the steps you walk down, the whole city begins to look like one big skatepark. It’s more like an art to me or like a canvas to a painter. This DIY spot we have called the Foundation is the closest thing we have to a skatepark. It’s a cool place to practise.

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GETTING BY TO GET AHEAD Everything [is a challege], from having no skatepark to no skateshops. We don’t have access to skate shoes, boards wheels etc., having the option of buying what you want to, even having the chance of getting sponsored...

“There is no one to ask for a tip... You have to figure it out yourself.” Skating is evolving every day. Without the proper facility to practise, it is hard to keep up with the skate world. This evolutionary state is why there are so many skateparks worldwide. To be the best you have to practise all the time and you have to be skating with the best. That way, you get to skate what they are skating and you would be able to get tips on tricks. In the Caribbean, there is no one to ask for a tip if you don’t know how to do it. You have to figure it out yourself, which is a slower process. Skateboarding and its potential to the world is still relatively unknown to the Caribbean. Our thinking is behind time. This is why a park is needed - to shed some light on Caribbean skateboarding. Eventually, skateboarding could end up with a Caribbean X-Games, but everything is a process. Having a park equals shops and faster progression in the Caribbean. To compete at an amateur or professional level, you have to be sponsored... The market is not big enough for a skate company at the moment but there will always be possibilities. Your first sponsor is normally a local skateshop that helps you with boards, shoes or whatever you may need to keep practising in the skatepark... In Barbados, a good park would have a wide variety of obstacles, giving the skater more opportunity to expand his or her skating ability. As you get better, you film ‘Sponsor Me’ videos and send to board, shoe and wheel companies. If you’re good enough they will sponsor you.

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THE WORST & BEST I think the biggest misconceptions about skateboarding are from people that don’t skate. Some people have said to me, “But aren’t you too old to be skating?” I just laugh to myself. Tony Hawk is about 50 and he’s still ripping and bringing out videos. It’s amazing the kind of determination a skateboarder has. We just don’t give up. It’s almost like we’re unstoppable. Failure is not an option. I’ve had some pretty bad slams but nothing fully broken - a couple of sprained ankles, fractured a finger - but it’s all part of skating. With the

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technology that is available you can learn from the pros and by knowing what to eat you can heal yourself faster. I believe that is important, especially if you want to skate at an older age.

“I’m having fun and, at the same time, I’m motivating myself as well as others.” This interview, for me this is an accomplishment, being part of RETRO-FIT magazine welcoming skateboarding with open arms, with beautiful people who enjoy what they do, all coming from the Caribbean.

I would say my most memorable competition was the first Movement International Invitational Contest, which was here in Barbados. It was the second contest I entered six months after I started back from being off the scene for 10 years. It was a great feeling to win, truly a blessed day. I’m having fun and, at the same time, I’m motivating myself as well as others, helping fellow skaters in any way possible. There is no telling how far skateboarding can go. I am a great skater because I love what I do, whether I were to turn pro or not.

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SKATING SCENE The local skate scene is small. There are about 30 of us that I know and, because of the lack of proper facilities, it’s hard to tell how fast it is growing.

“I would like skateboarding to be more visible in Barbados and the Caribbean.” At this point there is an official skateboarding association here in Barbados. There are plans for a skatepark to be built so the numbers will grow faster once we have an official place to call our own. The DIY park that we have to practise at is not perfect and, because most of the stuff is built from wood, it’s difficult to maintain outdoors. But, for now, it’s a place to call home for a skater. I would like skateboarding to be more visible in Barbados and the Caribbean, giving open-minded marketing managers a chance to do something different and not the same old stuff everyone else is doing. I would like to see more support from parents with their kids, understanding that skateboarding is a way for their child to creatively express themselves whilst gaining self-confidence to face their fears. I think that the same concepts we use for skating can be applied to your everyday life. I would also like to see more opportunities for local skaters doing what I love, along with a skatepark to help with progression, and for the shoe stores to start selling skateboarding shoes.

UP AHEAD “I’m looking to buy a cloud.” I’m always busy working on projects. I’m filming for my street part and hopefully I will get sponsored. Recently, I started a small business called BGs garage door services. (We have the best service on the island!) Also, I plan to keep training and eating healthy. This helps me to stay focused on more opportunities. They say the sky is the limit. I’m looking to buy a cloud. To my fellow skaters: Never give up! Make sure you have fun while doing it. Always have self-confidence, be determined, stay creative and understand the physics of skateboarding. Fitness is the key to succeeding.

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ON BOARD! GEAR Boards, wheels, griptape, trucks and shoes. The boards come in different shapes and sizes so I like to stick with what works for me. I ride a size 8 board with 52mm wheels. The quality depends on the brand and the wood used to make the decks. You have [to consider] width, length and concave. Shoes are the hardest things to get because we have no skateshops. The more you skate, which is what you have to do if you want to get better, the faster the shoes are destroyed. Need my iPod. To me, skating is an art, a lifestyle, a way of expressing one’s self. Combining that with another art, which is music, beautiful things happen. It’s like the board is the paint and my feet are the brush and I just paint away. It helps me to get in my zone.

FITNESS I eat healthy - mostly fruits, seeds and nuts, alkaline foods from my kitchen garden. I do basic full body exercises, free weights, ride to the skate spot and skating becomes my cardio. Keeping my legs injury free [is difficult] as skating puts a lot of pressure on them.

MOTIVATION The possibility of learning a new trick that started from a thought which manifests into reality keeps me motivated. I love making videos, being able to look back at how far I’ve progressed. It’s all part of Caribbean skate history for the next generation to help inspire them on their way to greatness. So many people have inspired me: my brother, who taught me how to skate, good friends and an amazing girlfriend. One of my friends that passed away - Tony Holder R. I. P - keeping him in my thoughts keeps me going. He helped set a standard for street skating in Barbados and that’s what I’m trying to do here - help set a standard for Caribbean skateboarding, hopefully be remembered as a legend. Positive thoughts, peace and love keep me going.

SHOUT-OUT “Skating is an art, a lifestyle”

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To my friends and family; all Caribbean skaters 246, 868; my amazing girlfriend, Jade Niccolls; Andrew Marshall; Elon, my Bro; mondoskates - too many names to call but they know who they are.

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FEATURE

AERIAL SILKS Photography by Photographflair

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Looking for a way to step-up your fitness regimen? Certified Personal Trainer, Hope Armstrong, inspires us with her transition from the gym to Aerial Silks.

an aerialist in a movie when I was younger and decided I would love to learn it,” she tells us. It would be many more years before that dream could take shape though. At age 10, Hope moved to Abu Dhabi with her family. During her seven years there, she was active in quite a few sports, playing on numerous school sports teams and even receiving an ‘Athlete of the year’ award at her school.

Hold on to your dreams

Her interest in fitness stayed with her. She insists, “Fitness and staying active and healthy have always been important to me.” As an adult, she’s been used to working out by going to the gym and lifting weights. Besides sports, she also has a background

Hope’s fascination with Aerial Silks dates back several years and takes us across more than a few nautical miles to her native Trinidad. “I saw

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in dance. So, when in 2013, while pursuing a Personal Training Certificate in the US, the opportunity to get certified in Aerial Silks came, she jumped at it. Based in Barbados for the past two years now, she has turned what she describes as her ‘childhood dream’ into her profession, opening Aerial Silks Barbados. She tells us that Aerial Silks “is something different... a unique way of dance... as well as fitness, a different way to stay fit that you can’t get anywhere else.” While she still goes to the gym, she explains: “I like this alterative. It keeps me moving. Like dance, you do it to music. It is still an art as well as a way to exercise.”

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Whatâ&#x20AC;&#x2122;s it all about? Hope fills us in. RF: What do you offer at Aerial Silks Barbados? HA: At the moment, we offer aerial silks classes, bootcamps and personal training. There are different levels, but all my classes are mixed levels, so you are in the class with persons who are just starting and persons who have been doing it for 6 months. There is also a kids class from ages 12-16 and I am starting a young kids class for ages 6-12 this year. But my business partner and I are creating and designing new, fun, fresh workout classes, so stay tuned! RF: Do you offer advice on healthy eating? HA: I always encourage my silk girls to eat as healthy and clean as possible. If you want to see results in your body then you have to make an effort outside of class as well! RF: Do you equipment?

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WARM UP Warm up consists of a warm up routine to get your body ready for exercise, followed by a stretching routine on the silks as well as 5 minutes to freestyle and practise the moves you already know on the silk.

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BEGINNER Gazelle

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HA: In this class we use silk and a swivel, which allows the silks to spin. In the studio there is a fixed rigging system but there are also portable systems available, which can go up to 15’. At the moment we only use silk (swing) but I am looking into bringing in a Lyra (hoop) as I have done some classes on those and I would love to bring one down as well as the straight silks. RF: What about special gear?

HA: There is no special gear necessary! I always recommend to my beginners to wear leggings that cover your knees and a fitted top.

well. The first part of the training is the technical aspects. There is a bit of agility, strength and then flexibility components.

RF: What are the key movements / exercises?

RF: Are any of the exercises performed on the ground?

HA: Not so much ‘movements’, but there are basic techniques that are needed to progress to more difficult movements. The language and terminologies need to be learnt as

HA: Every so often I will switch up my conditioning routine and throw in a floor exercise but I try to keep all the conditioning exercises in / using the silk.

INTERMEDIATE Gazelle

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ADVANCED SILK SPLIT

ADVANCED IRON T

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RF: Are there any limitations as to who can perform an aerial workout? HA: All ages, levels and body types are welcome. Of course, we want to be sure that you are healthy and have no injuries that will be affected by the class. RF: Does this help with flexibility? HA: This is for flexibility for sure. All the stretches we do before and after are geared to improve your flexibility. We do actual reps and sets of exercises that focus on the main muscles used in the silks. So we do a lot of back work and a lot of ab work, core work and upper body strength. We focus on these to help the students gain the muscular strength they need to do the advanced moves. RF: What about endurance? HA: As my students advance I encourage and try to challenge them. For some moves you have to hold yourself up for a period of time, pull yourself up, and you have to keep moving when doing dances and flows. This improves your muscle endurance.Â RF: Is this form of exercise geared more to weight loss or muscle development?

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PROFILE

Charlson Miller Grenadian Junior Bodybuilder

When Editor-in-Chief, Richard Boyce, met Charlson Miller on a trip to the spice isle, Grenada, he was struck by his passion for anything to do with lifting. From powerlifting to bodybuilding, Charlson’s contagious passion makes him a true ambassador for the Grenadian lifting community. Speaking to him, one could easily mistake him for a seasoned pro, but he was quick to point out that he had only been training for two years and even those years had been punctuated with off periods due to his demanding job as a Dive Master. GETTING STARTED RB: How long have you been training? CM: Two years off and on at Body Image, under the watch of Charlene Miller and Nigel Layne. RB: When did you become involved in fitness/ bodybuilding? CM: I am not sure when it all started but I have been into fitness from a very young age. I think it’s because I have always been in and out of the gym with my mother, Charlene Miller, who is herself a fitness instructor and fitness model for Grenada.

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I can remember starting working out in form five in a homemade gym with my father. He was very big and muscular then and after that I branched off and started to train at Body Image with my mother as my trainer.

CM: Chest is my favorite, mainly because I love seeing my chest. I think it’s the second best part of my body. And I dislike back extension because of the type of pain that follows after doing so..

RB: Who is Charlson, other than a bodybuilder from Grenada?

RB: Do you have a training partner, and if so what qualities must he/she possess to be part of your training routine?

CM: I am a dive master (scuba diver) at Dive Grenada, a part time gym instructor at Body Image and a summer crew Carnival Model. An allround, cheerful, people’s person.

CM: Yes, I have a training partner. His name is David and he is bigger than me. He likes to push, so he motivates me to push harder.

TRAINING RB: Which are your favourite and least favourite body parts to train?

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DIET RB: What is your calorie intake like in the off season and how strict are you with your diet? CM: On bad days, the least might be around 1800 cals. When I start dieting for a show it’s as strict as it gets. In the off season, I try to take in at least 3000 cals, which isn’t hard to keep up during my daily job as a diver... I eat breakfast as normal, get to work, go diving for 45 minutes, eat midmorning between dives, then another 45-minute dive before lunch. Then, it’s back to the shop where I can have my other meal before I go to gym.... When I am training for a show, I cut all sugar and salt, while I maximize on the protein intake. RB: What’s in your lunch box? CM: Fish, rice, yam, pasta, pie and chicken. RB: What is your favourite cheat meal? CM: K.F.C chicken breast, potatoes and yam. RB: Do you use supplements frequently? Which are your favourite products?

Charlson Miller Height: 5’ 11” Off season weight: 175lbs Competition weight: 164lbs Competition History: 2011 Grenada Olympia: Second Place 2011 Grenada’s Strong Man. Won in each category which included:

CM: I don’t normally use supplements, but when I do, I generally use mass builders. My favourite is Muscle Tech. I love the chocolate flavour. It’s proven to put bulk where it counts - chest, arms, legs - and keep the waist slim. For my body type, in my opinion, it is the best brand. RB: Harder part of contest prep: dieting or training? CM: The dieting is the easy part. It’s the training that kills me! My current trainer, Nigel Layne, really pushes me past my limits. Coping with the diet is a discipline, mainly mind over matter.

- tractor tire flip - phone book ripping - truck battery stationary hold - sled pull (400lbs)

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Charlson’s Split “You can find me in the gym normally after 5:00 pm for about 2 hours. I do one body part a day if it’s a big body part and I always hit arms on Fridays.”

Monday: chest Tuesday: back Wednesday: shoulders Thursday: legs + shoulders Friday: triceps + biceps “I prefer doing arms on Fridays because at the end of it I can go out and the pump will be there That is my standard schedule but I do change it from time to time to create muscle confusion.”

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GRENADA OLYMPIA

LOOKING AHEAD

RB: What was it like competing in the Grenada Olympia?

RB: From speaking with you, I know that you have your vision fixed on getting a Pro Card. Have you given yourself a time frame and what are your plans after you get your Pro Card?

CM: It was very competitive and a whole lot of fun. It was a good learning experience as it was my first show and I was doubtful that I could pull it off. Coming in second place gave me a bit of exposure and I got to meet a couple of new people that I didn’t even know were backing me... I’ve also met people who, after seeing the show either from the stands or television, started working out because they thought it was so cool what we were doing and felt motivated by me. RB: Are you planning to compete again? CM: I will take part in any show, any time anywhere, as long as I have everything in place so that I can increase my chances of a 1st, 2nd or 3rd position (financially, food wise, rest and superior training).

CM: These things take time and I have not given myself a time frame to get the Pro Card. I know that when I get it, and I will get it, that I want to be someone people look up to, and when I do get it I will be all about going harder. RB: Who are the bodybuilders / fitness competitors you look up to internationally and locally? CM: Mark Felix, (‘Wheels of Steel’).

Desmond

Miller

RB: Do you have any shout-outs to fans, friends or loyal supporters? CM: Body Image Health Club, the gym; my mother Charlene Miller; Coreena Toussaint.

RB: How popular is bodybuilding in Grenada? CM: Not very. But I think if we can have more bodybuilding shows it will become much more popular. RB: Do you feel the sport of bodybuilding is growing in popularity and what would you do differently to promote it? CM: It’s picking up, but very slowly, and if I had the power, I would target the Ministry and have them promote it alongside the gyms throughout the island. I encourage most everyone I meet to come work out. I normally have day passes in my wallet and I hand them out to people that sound interested in working out.

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PROFILE

JAMAICAN BIKINI FITNESS ATHLETE

TRUDY-ANN FREEMAN Photography by CRAIG HARLEY

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Jamaican Fitness athlete, Trudy-Ann Freeman, takes us along on the journey to her ultimate dream.

On track since... I have always been active. I loved playing netball growing up and I was also very active in track and field. I loved running the 100m and participating in the 4x100m relay. I was also a long jumper in my early days of high school. I stopped track and field early though... Still undecided if that was a good or bad idea... I love the look of a fit and sexy female body. I acknowledged early in life that in order to have that look I would have to train hard to achieve it. I wanted to have a body that would show others this is what fitness looks like on a woman and what a fit lifestyle can do. This started me on my fitness journey and led to me becoming a gym instructor. I entered my first Fitness show because of my trainer, Mr. Gregory McDonald. He saw the potential in me and saw the work I consistently put in at the gym. I had also shared my dream of becoming a fitness model with him and he thought it would be a great step to realizing that goal.

Gettng into form I would like to say I was born with this. I believe that the physique I have now is largely based on genetics, love of sports and my diet. Iâ&#x20AC;&#x2122;ve never been overweight and adding weight resistance training to the mix improved on my physique and maintained my muscular tone. I love lifting weights as I understand the importance of weight lifting in muscular development. I focus on weight lifting 3 days a week (Mondays, Wednesdays, & Fridays), but I also do light lifting on my cardio days. I was just introduced to Crossfit Training. As it works the whole body and increases your heart rate I have found this to be the most enjoyable cardio exercise for me. I also put a lot of practice into my walk, maintaining my smile and being comfortable in my heels. I hate walking in heels, so I put in extra practice.

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Monday, Wednesday & Friday I train my legs and my core. If I finish the key workouts for those areas on any of those given days, I may add some other exercises targeting random areas just to work up more of a sweat and finish off. Warm-up - 30 minutes of light jogging on the treadmill Squats – 4 sets of 10-15 reps (currently squatting 185lbs, with a 1 rep max of 225) tStiff leg deadlifts – 4 sets of 15 reps Leg curls – 4 sets of 15 reps Abdominal crunches – to failure Sit-ups – to failure Leg raises – to failure Tuesday & Thursday I execute upper body workouts and do a round of cardio which usually sees me spending an hour on the treadmill.

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Competition prep: mind ... Being Jamaican, we have a saying: “Go hard or go home”. And we always choose to go hard. Ahead of my first show (Jamaica National Championship, 2014), knowing that I would be on stage in front hundreds of people, displaying my body, that was always in the back of my mind - that and knowing I was not going to back down. So I pushed harder in training with that as my focus: looking the best on stage. When people ask me why I do this, I simply tell them I compete to show others that they can do it too. They can achieve the physique they want, they can lose the weight they want, or gain the weight too. They just need to have the right mindset, discipline and dedication to achieve it. Loving what you do makes it much easier also.

... & matter Most persons say dieting is the hardest part of fitness, but somehow that comes easy for me. Today my lunch consists of some fresh fruits, some vegetables and some ground provisions. That’s actually a standard lunch for me, as I have a higher carb intake in my mornings, along with my proteins. I must admit that macaroni and cheese is my favourite cheat meal. As much as I have the discipline to diet, I actually love training more than I love eating the healthy foods needed to stay competition-ready.

Along the way: helping hands and hurdles I believe my success has come from three words I use to describe myself. Being fearless, industrious and respectful have allowed me to train hard and meet persons who felt compelled to help me on my journey. I also have an inner love for the sport. I started off being shy, and terrified of the stage, but I always strive to maintain my body. I have a good support system around me, and I have a knowledgeable trainer. In fact, I must continue to thank my trainer, Gregory McDonald, for working with me and

believing in me. I also have to give a shout-out to my gym, Gym Alfresco. The sport in general is a great sport. I think it’s the lack of facilities and the high cost to maintain one’s physical image that makes the sport not the first choice for persons who want to lean towards athletic endeavours. I am happy that bodybuilding is regaining traction in Jamaica as it helps with the promotion of a healthy lifestyle, especially for the youth of the nation. Being fit is one of the most important things you should strive for in life. It improves your quality of life, and the longevity of your life... Bodybuilding has the potential to create a bright future for our young people, without excluding the older population. The main changes I would like to see are increased promotion of the sport from the association in charge of the sports administration. I would also like to see more local competitions so we athletes get to compete more than once per year locally.

“I have yet to find an exercise that I don’t like doing.” “My love for working out sees me trying to conquer each exercise I undertake. The challenge of any exercise gives me an added rush to get through it.”

4 favourite exercises 1. Abdominal crunches 2. Stiff leg dead lift (Romanian Deadlift) 3. Leg extensions (“I love my quads and have to maintain their thickness.”) 4. Squats (“I know their importance in maintaining strong, full gluteus muscles. My gluteus muscles are my best asset.”)

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Towards the finish line Breaking through into international fitness modelling and signing a supplement deal locally and internationally are my future goals. I have only competed once, and I definitely will continue to compete. What is driving me to continue is knowing that I barely missed out on placing first and I need to prove to myself that I am number one in Jamaica and win the title. I will most definitely be back on the stage this year. I am going for that number one spot.

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