RETRO-FIT
Profile
Marlon Dottin Barbados Men’s Physique Cup Champion and under 175cm National Physique Champion
BARBADOS
NATIONAL BODYBUILDING championships
Profile
T’chelle Harris
Trinidadian Sportworld Classic Body Fitness Champion
Profile
Sabrina Burgess
Bermuda’s Body Fitness Champion
Profile
Shakira Doughlin Ms Bridgetown Bikini Fitness
Profile
Nigel Layne Grenadian Strongman
TRINIDAD’S
SPORTWORLD CLASSIC 2013 RETRO-FIT RETRO-FIT Issue No. 04 Issue No. 04 1 OCTOBER 2013OCTOBER 2013
Shoulders 101 and Crossfit
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Barbados Bodybuilding Nationals Show in pictures
54 ON THE COVER Barbados Amateur Men’s Physique Champion 2013
Show in pictures
ARTICLES 142
PHOTO BY: Photographflair LOCATION: Bridgetown Barbados
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Sportworld Classic Trinidad
Shoulders 101
How to get those coconut round deltoids EXPLAINED
CrossFit
The good and not so good Part 2 of a 2-part series
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CONTENTS PROFILES 78
T’chelle Harris
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Sabrina Burgess
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Trinidadian 2013 sportworld Classic Body Fitness champion
Bermudian -2012 & 2013 Body Fitness champion
Elwyn Oxley and Jamaal Nedd
Barbadian pasT and present volleyball captains talk about their careers and overcoming injury
Marlon Dottin
Barbadian men’s physique short class champion
Shakira Doughlin
Barbados - ms Bridgetown bikini fitness 2013
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Ken Simmons
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Nigel Layne
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Ciji Blackett
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Trinidadian radio dj turned physique competitor
GrenadIaN Power lifter
Barbadian Fitness Competitor. all change
Jamil Jones
Barbadian Men’s physique competitor. From the track to the stage
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Barbados
From our home island we feature a variety of athletes this month, including the 2013 Mr. Bridgetown Physique and Physique Cup Champion p102, Ms. Bridgetown Bikini Fitness Champion p108. We also meet Barbados’ past and current men’s Volleyball captains. p93
Bermuda
We catch up with the two-time Body Fitness champion and talk about her path to success p93.
Grenada
It’s pure power in Grenada as we meet a rising star in Power Lifting p122.
Trinidad and Tobago
We take in a show at the Centre of Excellence. It’s the island’s best bodybuilders against a Bajan invasion p54. There is an epic cross-island trek to meet up with a rising Body Fitness star p78. On our last stop we meet radio royalty making waves in the Men’s Physique Class p116.
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Editor’s Note RICHARD BOYCE Here we go once more with another packed issue of RETRO-FIT magazine. Summer has come to an end and with it some of the motivation to hit the gym has tapered off. Most of us have returned to the regular routines, the carnival trainers have started to drop out of the gym and the consistent gym goers are all that are left. This issue will round off the first year of RETRO-FIT Magazine. It has been a gruelling journey from a dream to reality with highs, lows and everything in between but we have stayed the course and we present to you or fourth issue. We are still working to get our formula just right but we know those of you who have been with us from the beginning will agree that we are more than on our way. Get your passport and make sure that your luggage isn’t overweight because in this issue we do a bit of island hopping. Starting from our base of operations we hit the gym with Barbados’ undisputed champion of Men’s Physique. We head over to Grenada to talk to a man about moving some serious weight. We pack our bags and head off to Trinidad to take in a show and to catch up with some of the local athletes. Bermuda is our next stop as we meet up with a lady who’s proving that age ain’t nothing but a number and has two Ms Bermuda titles to her name. I hope you will join us and that you will enjoy the inflight entertainment on our trip to some of the islands of the Caribbean, getting to know our regional talent.
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RETRO-FIT EDITOR-IN CHIEF
Richard Boyce
EDITORS
Asha Chase Jeffrey Gay Ramona Morgan Gareth Norris
WRITERS
Richard Boyce Asha Chase Ramona Morgan
PHOTOGRAPHY AND DESIGN CONTRIBUTING PHOTOGRAPHERS
Photographflair Tramaine Worrell Tekoa Photography
CONTACT US: e: retrofit.info@gmail.com w: http://www.retro-fitonline.com/ © 2013 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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Show Review
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t’chelle Rhea Harris
Sportworld classic Body fitness champion 2013
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e set off on a road trip from one end of Trinidad, Point Fortin, to the other end, Sangre Grande, to catch up with the newly-crowned Sportworld Classic Body Fitness champion at her very unique gym. We find out a little bit about her and her journey to Body Fitness.
“weeping may endure for the night but joy cometh in the morning” RF: Congratulations on your recent win, how does it feel to have the Sportworld Classic Figure title? TH: It is a great feeling of accomplishment and one that makes me strive to work harder towards adding some more titles to my name. RF: You got very emotional on stage when the results were read. Has it been a long journey to this win? TH: My path towards to this show was a gentle progression from one stage to the next. As we all know, life was never meant to be a struggle. What
I felt on that night was really joy. It was touching to me because it came from the realization that hard work pays off. Emotions flow from results, whether winning or losing. Please permit me, “weeping may endure for the night but joy cometh in the morning” (Psalm 30:5). Although I had won a competition before, it was a junior show. So, I was honoured and quite privileged to compete amongst Trinidad’s best at the Sportworld Classic. A relative newcomer in the arena, with this year being my third year, competing under the direction
of my trainer, Mr. Clyde Bengochea, I was able to stand with veterans in the sport and leave a lasting impression on the judges. I train hard and smart and I give a 110%. The preparation for this show reminded me that the elevator to success is out of order but the stairs are always open. The journey toward this win has been enjoyable. It has been a humbling experience and the reward at the end is the perfect finishing touch.
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PROFILE “There is no limit to how good you can get in the pursuit of perfection.” 80
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RF: Tell us a bit more about the journey to developing your physique. Do you remember how you started at the gym? TH: My journey towards training and developing my physique was tough. It has been a struggle to always keep my self-esteem high because at times people see you and judge you before they even get to know who you are. My gym life and competing has taught me to be proud of who I am, where I came from, that I am special and not to let anyone tell or make me feel otherwise. My love for exercise began with me being an avid aerobics enthusiast at Cybex Gym in my hometown of Sangre Grande. Whilst preparing for an aerobics competition I was required to do some weight-training. It was at that point that I met with Mr. Clyde Bengochea, who gave me a routine, and he has been my trainer and friend ever since. RF: Knowing that you are very reliant on your trainer’s input, did you have any idea that he was grooming you to step onto the stage? TH: No, as with everything you never know where life leads you but, once you keep focused all good things will come your way. My trainer has been involved in the field of bodybuilding for a long time and, as such, he realized that I had taken to the training with love, passion, discipline and dedication. He knew the shape he was creating with my physique and so, as luck would have it, I attended an aerobics burnout in Mayaro and one of the judges, was the head of the TTBFF, Mrs. Susanna Hadad. She saw me and thought that my physique would do well in a Bodyfitness/Figure competition. The thought of training never scared me, so on returning home, I told my trainer about my encounter. Since then he has been working tirelessly with me to help me develop a good and overall physique for the stage .
RF: Must ask about the gym you train in. ‘Hardcore’ is not a strong enough word, so let me set the scene for the readers. We turn off the Eastern Main road in Sangre Grande, East Trinidad onto a narrow dusty road with houses lining both sides. Crossing an almost invisible four-cross and trying not to veer into the massive storm drains while avoiding the pot holes, we stop outside of a house-in-progress. This single-storey unpainted structure is sandwiched between two modest timber houses. T’chelle, whom we are following, hops out and makes her way to us and, with an unassuming smile, says, “Here is my gym”. I say, “Ok cool.” Now, I have been in some of the finest backyard gyms but at this point I have no clue which one of these properties she could possibly be talking about. I will let you take it from here. Describe where you work out. TH: The gym where I work out is called Muscle Masters and the people that come to my gym are more like a gym family. It is referred to by some as the “Monastery” cause when you come there it’s all about you and the iron; nothing else. No distractions, no fancy machines, no mirrors. This allows me a level of concentration, meditation on the muscle, discipline and sacrifice. These are key elements that I need to be the best - the best me and the best competitor . RF: No windows, T’chelle? Why no windows? What happens when the rain falls? TH: When rain falls I train harder. There is nowhere to go and you do not leave until your routine is finished. In addition to this, the rain adds to the workout. You get nature’s fresh breeze. RF: Ok. We better get back to competition. What do you think gave you the edge in the last show? TH: I always live with high expectations. When embarking on any endeavour I always aim to be the best. In this sport, you have to present the best version of you. In an effort to achieve this, I did my own research, watched videos and consulted literature on Figure and Bodybuilding. Envisioning me on an
international stage was stapled in the back of my mind. My trainer always says, “Look at one of the top Figure competitors with a physique closest to yours and train to achieve a similar look.” This led to the question: “What is figure?” “A part beauty contest and part bodybuilding contest, where, great emphasis is placed on beauty, proportion and not large or extreme muscular development. The athlete should look like females. All of your
body parts - legs, abs, shoulders, back, chest, arms and calves - should be equally developed and flow together in a harmonious package of female symmetrical beauty.” And that’s what I brought to the stage - knowledge attained and applied through mental, spiritual and physical preparation.
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RF: What are your goals with your Fitness career and will we see you back on stage this year? TH: “There is no limit to how good you can get in the pursuit of perfection” (Sachin Kumar Puli). With this is mind, my goals are to continue to work on my weak points because I understand that my body is a work in progress and there is always work to be done . I see myself continuously working on my physique, resting the parts that are good and placing more emphasis on the parts that need coming up, developing, tightening, etc. My next competition is TTBF National Seniors Bodybuilding, Figure, Men’s Physique and Bikini Championships (September 2013). RF: Who do you think will pose the greatest challenge at your next show and why? TH: At these competitions you never know who you may be standing next to, you just have to bring the best you to the stage and leave the rest up to the God and the judges. I always remember that the sport is a subjective one and, although there are criteria, it all depends on what the judges are looking for on that night so all competitors should bring their best forward. That said, the only person that should challenge me would be me, because when I compete I always aim to be better than I was at the last competition. So as long as I put in a perfect day’s work for a perfect day’s pay there would be a reward. RF: In which single part of your physique have you seen the most improvement and which single part do you think you have to improve upon the most? TH: I must say my lats because when I started to compete I had none and for my third year in competition they have grown considerably proportionate to the rest of my physique. I have to improve on my glutes/hamstrings area. RF: You pretty much run your own business, which generally means that you are always at work. How do you fit in all of your training and show preparation?
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TH: My profession is very timeconsuming You have to be able to commit at a moment’s notice and as passionate as I am about my work, I give the same level of discipline, dedication and love to my training regimen. Hence the reason why when my day at work is through I am off to the gym where I can relax and connect with my weights to achieve the best outcome possible. I use the gym and training as a form of relaxation; it is my form of recreation. When preparing for a show I train six days a week and rest one day. Three months before the show I change my diet to contain five to six meals per day. Coming closer to the competition I change it around, depending on how my body is responding to the training. RF: If you had to speak to a younger you, what would you tell her about Fitness? TH: If you like the sport, be passionate, set a goal, do your homework, research the sport, learn and know your body, research and find out about the different foods, learn what works for your body type. Success comes from hard work. The only place where success comes before work is in the dictionary. Prioritize your time and persevere. If you have the mindset, your opportunities are endless, not just in Fitness, but in life. Achieve your goals, live your dream. RF: Any words of wisdom to any ladies out there who are thinking about competing? TH: To anyone thinking of competing, go for it! Only positive gains can come from it , whether you place or not. There is a lot to be said about anyone brave enough to step on stage. Please bear in mind when you decide to compete: “Compete with yourself. You will become better. If you are continuously competing with others you become bitter” (Mhar).
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RF: Is there anyone that you would like to give special thanks to for helping you make your Fitness dreams a reality? TH: I am still a work in progress, still evolving, still growing in the field of Fitness, still learning to be better than the day before. All praises go to the Almighty for guiding me along this journey. “I can do all things in Christ which strengthen me”. (Philippians 4:13). I would always be grateful to my trainer, Mr. Clyde Bengochea, for his continued guidance and support; he is always looking out for me and my best interests. To all those who continue to believe in me, thank you for the never-ending love, support and encouragement. To all my detractors, your words have broadened my spectrum on life. They have made me understand the good news: “People don’t determine your destiny; God does.” You are who God says you are.
“Compete with yourself; you will become better. If you are continuously competing with others you become bitter.””
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T’Chelle Rhea Harris Age: 31 Height: 5’5 Off season weight: 132 lbs Competition class: Figure Competition weight: 125 lbs Competition History: TTBF National Junior Bodybuilding & Bodyfitness Championships 2011 3rd place TTBF National Senior Bodybuilding & Bodyfitness Championships 2011 4th place TTBF National Junior Bodybuilding & Bodyfitness Championships 2012 1st place Sportworld Classic 2012 Women’s Open Figure 4th place Sportworld Classic 2013 Women’s Open Figure 1st place
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Sabrina BurgesS MS BERMUDA BODY FITNESS 2012 & 2013 Photography by: Tekoa Photography
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RF: Sabrina, I know that some people reading this may feel that you must be a seasoned pro and will be shocked to find out the truth. So, break it down for the readers. What does your competition history look like? SB: My first Figure show at the age of 42 was held in August 2011. I placed 1st in my category, Figure Short Class B. In September 2011, I travelled to San Salvador and placed 4th in the 2011 Central American and Caribbean Championship (CAC’s). In August 2012, I placed 1st once again in Figure Short Class B and was crowned Ms Bermuda Figure Overall 2012. Then in September of that year, I travelled to Puerto Rico to participate in 2012 CAC’s and placed 3rd in Figure Short Class B. Once again in August of this year, I placed 1st in Figure Short Class B and won Ms Bermuda Figure Overall for the second year in a row. Most
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recently I placed _____ at the CAC’s this year in the Dominican Republican. RF: Congratulations on your sucess thus far. How did it feel to repeat your win at the Bermuda Nationals? How does it feel to have the Ms Bermuda Body Fitness title for the second time running? SB: OMG!!! What a great feeling. I knew my competition was going to be tougher and younger this year so I had to hit my training hard and stay focused on my diet plan. I trained with the end in view and that was regaining the title . RF: Tell us about the journey to developing your physique. Do you remember how you started? SB: It was the encouragement of a certified personal trainer at a local gym who watched me train and slim down over 4 months or so and suggested I enter the Bermuda show. So, I finally
had the courage to step outside of my comfort zone and approached her about the offer. She then directed me to Carmichael Bryan back in 2010. I remember my first training session with Carmichael like it was yesterday! I questioned myself if this was really for me. So I endured and thus great things prevailed. As with many women, I carried the majority of my weight on my lower half, so training sessions comprised mostly plyometrics - which I hated in the beginning. I must say I thoroughly enjoy plyo’s now! RB: Before you started to train competitively would you have considered yourself fit? SB: LOL!!!! That is so funny because I actually did think I was fit! I was the one that trained at least 5 times a week and stayed under 130lbs. I was very active, running 5K’s on occasion.
RB: Being frank, how difficult has it been to get to this level? What have been your major challenges? SB: It was hard getting to the fitness level I am currently at. Injuries, sickness, full time job and family responsibilities had a huge impact on my training. I had to plan my workouts around my family. I would get up at 3:30am, be in the gym by 4:00am doing cardio, followed by weight training at 5:00 and back in the gym at 4:00pm doing another cardio session before my kids returned home from school. Family meals were planned a month ahead of time and I would spend Sundays cooking my meals for the entire week. RB: Wow, that prep and time management sound intense. If you had a chance to speak to a younger you, which secrets to success would you give her that you wish you had known earlier in your fitness life? SB: Nothing is impossible. Don’t give up quickly on anything that really matters in life. If you want it, you’ve got to work hard to get it. It’s never too late to try something new. If you believe it, you can achieve it. RB: I don’t want you to give out your formula for success but why do you think you have been so successful? SB: With the help of my coach, trainer and friend Mr. Carmichael Bryan, and self determination. During the past 3 ½ years, he instilled something in me that greatly improved my fitness level - he would constantly tell me “Training is all mental”. Those words still ring in my head today . By visualizing myself as strong and able, my mind became stronger and I became more confident. As my mindset changed, so did my body! RB: Tough question; why do you think Bodybuilding and Fitness are on the outside of mainstream sports in the Caribbean? SB: I believe that team sports are much easier on the body and mind
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of many athletes today. Soccer, track and field are all team sports that excel outside of the Caribbean. Bodybuilding and Fitness is an individual sport that requires the kind of dedication, mental strength and perseverance that stretches even the most successful people who enter this awesome sport. RB: How important do you think selfpromotion is for your career? SB: No one can sell your abilities and skills like you can. Self promotion is the key to a successful career and life today, more so than ever before, due to fierce competition of highly successful and qualified people who want the same thing that you do – to win! RB: Do you have people ask you why you do it and what do you tell them? SB: Not one day goes by that someone does not ask me that question. I tell them I truly look forward to and enjoy my workouts; I like to push my body to see how far it can go. It’s funny I tell them I may be 44 but I feel like I’m 24! RB: What are your goals for you Fitness career? SB: Okay you’ll be the first to hear it! I would like to place first in my category at CAC’s this month (September 2013). To compete in more shows in the USA with a Pro card is the ultimate goal. RB: What has been the most memorable moment of your Fitness journey so far? SB: I would say winning Ms Figure Overall 2013 at Bermuda’s Night of Champions for the 2nd time. When I decided to continue my Fitness career my son told me, “Mommy you cannot enter the show again and place 2nd. You have to come first.” So I knew I had to bring it to win it- once again!! RF: Do you have any shout outs? SB: Shout-out to my husband, family, Positive Results Gym, Body on Fire Soldiers (my training partners who kept me inspired) and of course my AWESOME trainer Body on Fire Chief Mr. Carmichael Bryan!!!!
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Sabrina Burgess Age: 44 Height: 5’3” Off season weight: 127 lbs Competition class: Figure Class B Short Competition weight: 118 lbs
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Elwyn Oxley and Jamaal Nedd We meet up with the past and present captains of the Barbados Mens’ Senior Volleyball team to talk about fitness and the difficulties they have had to overcome to stay on top of their game.
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Elwyn Oxley Former Barbados Volleyball Captain RF: How did you guys get into volleyball and make that progression from playing for fun to the highest level of competition and then on to becoming the captain of the Barbados national squad? EO: I got into volleyball through a friend named Kenrick Carvalho who played for Deacons in 1990. Tried it one evening and the rest is history. I progressed, I think, through raw talent, eagerness to win and continued development and improvement of skills. I would like to believe that I
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became captain after showing great leadership abilities. RF What about you Jamaal? JN: A teacher came to the school and introduced it to my class. From there I went on to the combined schools program and then on to the junior program. I was always competitive, so my progression to play at the highest level started from the time I was a junior and still continues. Even when we are training, I am competitive to the point
where losing is not acceptable. RF: What are some interesting facts about yourself that most people don’t know about you, Elwyn? EO: I love to dress and shop, I am a great footballer, road tennis player, basketballer and cricketer, if I do say so myself. I love to party, especially Crop Over and I am a great dancer, I am not a big eater, but I do drink a lot (not alcohol - only started drinking small amounts of alcohol recently).
high point as well as winning CVC in 2004 in Barbados. The lowest point came four years ago at CVC in Barbados 2008 after being up 2 sets and losing the 3rd set after being at set and match point. The ending of that game replays in my mind constantly. RF: Elwyn, you mentioned injuries. Volleyball is a very hard sport on your body and I can see that you wear your war wounds with pride. What are some of the injuries that you two have had from the sport you love so much? EO: Split patella tendon, sciatic nerve
prayer. RF: Jamaal, no surgery needed in your case but it is always difficult to come back from any injury. JN: Yes, It was painful, being unable to play and having to watch is not comfortable for any sports person. The therapy for recovery is not an easy experience either. RF: Jamaal, what has been the biggest challenge to your
fitness? JN: Being able to get as much rest as my body needs. Having to work, train at the gym and train for volleyball
Jamaal Nedd Barbados Volleyball Captain RF: Same question to you, Jamaal. Contrary to what people see on the court I am very quiet and shy. RF: You both have had a long and very successful career. What were the highest and the lowest points of your careers? EO: Highest: defeating Dominican Republic in 1993 and Mexico at NORCECA in 2005. Lowest: Injured right knee at National Practice in 2001. JN: For me, placing 5th in CAC was a
in lower back, dislocated right shoulder and I have had 2 surgeries, in 2001 on my knee and then recently in 2012 on my shoulder. JN: I have numerous injuries, nothing as serious as Elwyn, but I have had ankle sprains, sore hips, strained knees and shoulder problems. RF: Elwyn, how did you recover from what some would say were careerending injuries? EO: Training, rehab, determination and
takes a toll on your body and your body needs rest to recover. RF: What about you, Elwyn? EO: In the past my biggest fitness challenge was trying to stay fit while injured. I played different sports to maintain fitness and then there was the added expense of a strict diet. Currently, it is time; working 5am-5pm, coaching and then having to train for 4 hours. There is just not enough time.
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RF: Before you started to train for volleyball would you have considered yourselves fit? EO: Yes, I played football, went roller skating and rode almost everywhere. JN: Yeah, I would say I was active. I used to play basketball and run track before I started to play volleyball and I always used to train in a gym. RF: Jamaal, do you enjoy training or has it just been something that you had to do to be competitive? JN: It has become a habit but I still enjoy it. My trainer, Mr Andrew Culpepper of A+ fitness makes sure I have a routine that challenges me so I don’t get bored. RF: What about you Elwyn? EO: Yes, I enjoy training and, like Jamaal, it has become a part of my life. RF: What was the biggest hurdle you had to overcome to get fit?
EO: The rehab when I was recovering from my knee surgery, and the weightbearing exercises. JN: I would have to agree. Unless I’m injured I’m usually fit all year round.
JN: I live it and advertise it wherever I go. Like jumping on kadooment day, it was a breeze for me. If you can live through a finisher by Culpepper, the jump on kadooment is cake.
RF: What do you two do to maintain your fitness during the off season? EO: Play different sports, especially football. I play for Carlton Masters, Bayland Masters and Transport Board teams, sometimes 4 games a week. JN: In the off season I continue my gym training and I also involve myself in club tournaments throughout the Caribbean, which keep me sharp. I also involve myself with some club scrimmages of 4 on 4, where we play plus. RF: How do you integrate your fitness into everyday life? EO: After doing it for so long, it becomes easy. I go to work and then train evenings. RF: And you, Jamaal, does it integrate that easily?
RF: Jamaal, what would you say are the main physical traits that are needed in volleyball? JN: The constant moving in a crouch position to jumping and also having to block and spike means you need strong thighs and strong shoulders. Your legs and arms must be physically fit. Do you agree, Elwyn? EO: Power, strength, coordination, flexibility and agility.
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RF: Which three exercises do you think would be easily integrated into anyone’s workout regimen? EO: Jumps, sprints and any core exercise. JN: I would add burpees to the mix RF: A major part of volleyball is quick reflexes and accuracy. How do you train for that? EO and JN: Reaction drills: player faces a wall 8ft from the wall; coach is behind the player at about 4ft and hits tennis balls against the wall for him to catch. RF: If you had to start playing on a budget, what are some of the key pieces of equipment needed to play? EO: At least 2 volleyballs and 1 net. You can improvise with other things. JN: Yeah, that is all you need.
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ELWYN OXLEY DOB: 08/16/1971 Height: 6’1” WEIGHT: 184lbs CAREER HISTORY: MVP LOCAL DIV1 1992 (youth & senior), 1993-95, 1998, 2000 & 2004) DEACONS VOLLEYBALL TEAM: 23 DIV 1 CHAMPIONSHIPS & 22 KNOCKOUT CHAMPIONSHIPS MVP CVC (1994, 1998, 2000, 2003, 2004 & 2006) BEST PASSER & DEFENSIVE PLAYER (1994) BEST SERVER (1998, 2000) BEST BLOCKER (2000) BEST SPIKER (2003 & 2004) BEST SCORER (2006) TEAM CAPTAIN (2000, 2002, 2004, 2006, 2008) TEAM WON 10 STRAIGHT CVC CHAMPIONSHIPS (1992-2008) * CVC denotes Caribbean Volleyball Championships Member of Team for NORCECA, CAC GAMES, PAN AM GAMES, WORLD CUP and OLYMPIC QUALIFIERS . BEACH VOLLEYBALL: CAC GAMES, NORCECA, WORLD CUP and OLYMPIC QUALIFIERS. SIZZLING SANDS CHAMPION 6 of 10 (finalist 10 times)
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JAMAAL NEDD DOB:19/02/82 Height: 6’3” Weight: 190lbs Career history: 2nd Junior Caribbean Volleyball Championships 4 golds, 1 silver and 1 bronze medal in Senior Caribbean Volleyball Championships, 3 Norcecas, 1 CAC, 1 Pan American Games and 3 World Cup Qualifiers.
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Marlon Dottin
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he addition of the Men’s Physique class to the bodybuilding roster has sparked new interest among fans and seems set to change the face of the sport. The Physique class presents an aesthetically athletic male physique in contrast to sculptured mass and muscle. We join Barbados’ inaugural Physique Cup Overall Champion and Under 175cm Champion, Marlon Dottin, in downtown Bridgetown.
RF: Who or what gave you the motivation to take that first step into competing? MD: I was prompted by a couple of personal trainers from my current gym who suggested that I take a look at the competition information online to get an insight into what Men’s Physique entailed and I was also encouraged by training partners.
RF: I know that some people would say that there is not much training involved in Men’s Physique. What is your gym routine like? MD: Routinely, I train 4-5 days weekly. One day specifically focuses on legs, the remaining 3-4 days are divided into varying upper body movements. I also do cardio twice weekly which includes one spin class.
RF: Was there a reason for choosing to do the new Physique class as opposed to a Bodybuilding class? MD: In my opinion, I do not have the muscle mass required for Bodybuilding.
RF: Do you do other forms of exercise to keep fit? MD: I typically go jogging or cycling RF: What was the most surprising thing about competing for the first time? Issue RETRO-FIT Issue No.#04 04 MD: Winning! July 2013 103
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RF: Are we going to see you on stage again this year and do you plan to compete next year? MD: Yes, I am planning to participate in [Barbados] Nationals (August 2013) in the Physique category. RF: What are your goals regarding the sport? MD: To have an opportunity to achieve a Pro card. RF: Do you have a game plan for when you’re next competing, seeing that everyone will be gunning for you? MD: Not necessarily, just train hard as usual and diet. RF: What is your favourite cheat meal? MD: Coconut slices or currant slices.
RF: How did you get your posing stageready? MD: By viewing clips on youtube, attending posing sessions, practising both at home and in the gym in front of the mirror. RF: What do you think has given you the edge, allowing you to take home two class and overall titles and a second place at CACs? MD: I would not necessarily say that there was something specific that gave me the “edge” but I was able to convince the judges that my physique is what they were looking for, coupled with my stage confidence and performance.
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RF: What was your diet like going into the competition and can these meals be still found in your lunch bag? MD: For breakfast: tuna or 2 boiled eggs and 2 egg whites, oats or green tea, and a small portion of sweet potatoes. Snacks: Natural fruit smoothie/ fruit with tuna or chicken. Lunch/Dinner: sweet potato/ cassava/yam with steamed vegetables and baked or rotisserie chicken or grilled fish. Yes, these items can still be found in my lunch bag. RF: Do you have any shoutouts to fans, friends or loyal supporters? MD: Tamara, Kevin,NicBenjamin, Ramona, Nicholas, Antoinette, Corrie, Mathew, Donna, gym members who came out to watch and support and the other competition participants from the Valley Fitness Gym.
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Marlon Dottin
Age: 36 Height: 5ft 7inches Off season weight: 170lbs Competition weight:
167lbs
Competition History:
Mr Physique Cup 2013 Short Class and overall winner; Mr. Barbados 2013 Short Class and overall winner; Central American and Caribbean Bodybuilding Fitness Federation 2013 Short Class - 2nd Place.
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Shakira Doughlin Ms Bridgetown Bikini Fitness Champion 2013 Photography by Tramaine Worrell and photobraphflair
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RF: Congratulations on your recent win. How does it feel to have the Ms Bridgetown Seniors Bikini title? SD: I am very happy with this win and I am appreciative of this title. I look forward to competing more and achieving greater things.
me, improvement is a must. I must come out better or some changes must occur between the last show and now. I look forward to watching my body transform each week and each month. The shows themselves have also kept me motivated to continue. The night of the show is always at the forefront of my mind.
RF: You were the winner of the first Bikini Nationals. How has your prep and progress changed from then till now? SD: There were some major changes that occurred this time around. One change was the time spent in the gym and consistent dieting and focus. Bikini Fitness is a sport that requires lots of dieting if you want to achieve the above-average look.
RF: Where would you like your Fitness career to take you? SD: At this point, I am considering possible shows overseas and career ventures like becoming a personal trainer. I can say with confidence certain things are door-openers to other opportunities, so further down the line I may have an opportunity to do something I never envisioned myself doing.
RF: How did you get started in Bikini contests? SD: I was introduced by a close friend two years ago. I saw Bikini Fitness on the entry form; I decided to try it. I had tried Body Fitness first. I felt that my general lifestyle lent itself more to Bikini Fitness and I committed myself to my decision.
RF: Are you planning to do any other shows for this season? SD: I am planning to do every show this season.
RF: Looking at your history, you have been very competitive in the past. What do you think gave you the edge this time? SD: Overall flair, presentation, a general confidence and a toned body. Bikini Fitness is about a total package; by focusing on one area you create a disadvantage for yourself. I think I wasn’t able to see the areas that I needed to focus on when I worked alone but with the support of many experienced individuals I was able to build upon and restructure the fitness plan I previously had.
RF: If you could change one thing about your physique what would it be? SD: I wouldn’t change anything, to be honest. I am contented with the body I have but at the same time I do acknowledge there are some improvements to be made.
RF: What do you think is the number one thing keeping you motivated ? SD: It’s the end result that keeps me motivated . For
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RF: Bikini Fitness has undergone a few changes in the last year - the inclusion of quarter turns and regulation of bikini and posing. How do you think that has affected the sport? SD: Standards in any sport are great; they let the athlete know exactly what needs to be done and, in reality, add to the quality of the show.
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RF: Some people think that it’s easy to get into the shape necessary to compete in Bikini Fitness. How intense is your workout program and do you vary your training program during on- and offseason? SD: I am a very active female and I still need to include hours of intense workouts per day and gym work, outside of my other passion, volleyball. High intensity cardio 3 days a week - 3 minutes of 3 exercises with breaks of 15 seconds between each set (3 minute sets). For example, half burpees, mountain climbers, jump squats for 3 minutes straight. Each exercise is done for 15 seconds until 3 minutes is up. Depending on the part of the body I want to focus on, the exercise may vary. Gym - 5 days a week for 1 hour. During off season, I do
RF: What is your diet like? SD: My diet consists of a balance of carbs and protein designed specifically for me and my lifestyle. For example, breakfast – 2 eggs and oats. Meal 1 – grilled minced beef, vegetables, rice. Meal 2- baked chicken breast tenders, vegetables and sweet potato. My day continues like that. I make sure to eat every 2 hours. I eat every 3 hours on a work day for obvious reasons. I am at work. RF: What supplements do you use, if any? If not, why not? SD: Double X is an excellent supplement for my overall health; Glucosamine 7 for the maintenance and care of my joints, cartilage and tendons; Ocean Essentials Omega 3; Rhodiola for awareness and energy; Immunity twist tubes to boost my immune system; Digestive enzymes to help with digestion obviously (laughing). RF: Do you listen to music while you work out? if so, what gets you pumped up? SD: I love to listen to DJ Puffy’s Soundcloud. Not only is it a mix of all the genres I love but it’s a portable way to listen to one of my favorite stations.
not hit the gym very often, if ever. I mostly stick to an all cardio regime. RF: If you had the opportunity to change one thing in the sport what would it be and why? SD: Honestly, I have so much fun in these competitions I never gave it any thought. As soon as I think of something, I will get back to you (laughing).
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RF: Who inspires you most? SD: My father. He seems quite able to handle all hardships with calm. He is always goal-oriented.Then, he is still capable of doing more than one thing at once. I mirror his actions sometimes unconsciously. RF: Time is always a key ingredient to a good performance. How difficult was is it to find the time to prepare for a show? SD: During the last three shows, I was teaching, attending university, starting up a business, training for the university volleyball team as well as the National
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Team, working in promotions (in 2012) all the while preparing for shows‌whew. It was challenging but at the same time there were things I wanted to accomplish in all those areas. Eventually I stopped doing promotions but I continued everything else. I was successful in all areas but I suffered a knee injury that set me back for the two shows I did in 2013. I could have quit because of it, but I worked with what I had and I was still able to place in both shows. I thank my father for his example of good time management. Love you Mr. Doughlin.
week based on time limitations so I prepare meals for each day or for two days at a time. Keeping track is simple for me. I just make sure to eat every two hours and the portion sizes are not ridiculous.
RF: How do you prepare your food? Do you cook all your food at once for the week and how do you stay on track with what and how much you have eaten? SD: I have a challenge with preparing meals for a whole
muscles look fuller and I believe that in whatever you do, you need a plan. Find a meal plan that gives you 95% of what you need and 5% of what you want.
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RF: Do you believe in cheat meals? Why or why not? SD: (Laughing) I am sorry, I love pastries and I have to have a pastry every once in a while. Yes, diet is pivotal in this sport and you must focus on it. But for my sanity I need a little bit of what I love because I wouldn’t enjoy the process as much. Cheat meals can also help
RF: Who are the bodybuilders / fitness competitors that you look up to internationally and locally? SD: Rosalind Vanterpool, because she has been a great influence in my short career. She has provided me with guidance and support. I really look up to her. RF: What’s in your lunch box? SD: Lots of snacks. I love snacking. Fruits, snack bars and nuts. I also have a balanced meal or two with me.
Shakira Doughlin Age: 23 Height: 5’4” Off season weight: 125lbs Competition weight: 119lbs
RF: Do you have a favorite quote? SD: To have confidence in yourself will allow others to have confidence in you. RF: Do you have any shout-outs to fans, friends or loyal supporters? SD: I would like to shout out all family and friends but most importantly The Summit Pro Body family, my amazing boyfriend Kevyn Murrell, my awesome friends Kara Sealy and Domini Alleyne for their guidance, support and their love. ttt
Competition History:
• 5th - Amateur Women’s Figure in Mr and Ms Bridgetown 2011 • 1st - Bikini Fitness Category Nationals Championship 2011 • 4th Bikini Fitness in Mr and Ms Bridgetown 2012 • 2nd Bikini Fitness in Nationals Championship 2012 • 3rd Bikini Fitness in Darcy Beckles Classic 2012 • 3rd Bikini Fitness in Mr and Ms Physique 2013 • 1st Bikini Fitness in Mr and Ms Bridgetown 2013
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KEN SIMMONS We head over to Trinidad to meet up with a man who has an unmistakable voice to many radio listeners. Ken Simmons is a very well known personality with a daily show. No doubt, a lot of his listeners will also be amongst his biggest
fans as he is fast becoming the man to watch in the Physique class of the Trinidad and Tobago Bodybuilders Federation. We chat with Ken about his newly-found passion for fitness.
RF: How long had you been training before you decided to step onto the stage? KS: I started in November 2012, preparing my body for Carnival in February 2013, so approximately 7 months. RF: So tell me who or what motivated you to get on stage or was it just a spill over from your Carnival costume body? KS: It was a combination of both. Based on how my body was looking after Carnival, the owner of CLX Health and Fitness Center Gym, who is now my trainer (Mr Lee Beatrice), encouraged me to compete in the Mr Physique category. RF: Did you have to make major changes to what you were already doing in the gym? KS: My workout was intensified and my diet got cleaner. RF: So it wasn’t too difficult to make the change from average gym-goer to competitor? KS: To be honest, not really; just minor adjustments.
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RF: After your show, did you find it hard to recover from the diet and training and what was the first thing that you ate that you had not been able to eat during your preparation? KS: Roast bake, butter and cheese and four (4) doubles (fried bara and channa) and it tasted like heaven. RF: Have you gotten the competition bug and when next will we see you on stage? KS: Of course I have and I’m getting ready to compete at the Senior Body Building and Fitness Championships (September 2013). RF: Second place in your first show is a great return for your effort. What, if anything, do you plan to change for the next show? KS: To include more complex carbohydrates in my diet. RF: What were some of the highlights and lowlights of your competition debut? KS: Lowlights: having to wait over 5 hours to go on stage. Highlight: being announced as the first runner-up in my very first competition, beating
RF: What was the most difficult part of your competition preparation? KS: Food preparation and maintaining a strict diet. RF: Don’t act like it was all so easy! Let’s get serious. What was the hardest thing for you to give up and how did you cope? KS: Flour-based meals - bread, cakes, pizzas - and, being a Trini-to-the bone, my “doubles.” It was difficult sometimes when craving these foods but I could say sometimes I managed to resist the temptation. God only knows how! RF: As a radio announcer and public figure, your schedule must be constantly changing, how did you find the time to prepare all your meals and go to the gym? KS: I have to give credit and thanks to my wife, who supported me all the way From sun up to sun down she has cooked every single meal (broad smile).
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nine (9) other competitors, some of them seasoned athletes. RF: If you had to change one thing in your prep what would it be? KS: Eat more and listen less to the folks who always feel that they know best. RF: What was your mindset coming into that first show? Were you nervous? Did you think that you could win or were you just giving it a go? How truly competitive are you? KS: There is always a measure of uncertainty when doing something for the first time, but I wouldn’t say that I was nervous; I was more anxious. I am highly competitive. Losing to me is never an option. I told myself almost every day, “I’m going to win.” But second place wasn’t bad at all. RF: Has your new lifestyle impacted upon any of your close friends or family members? KS: Yes, mainly my wife. In less than six months after deciding to compete she made a conscientious decision to train hard and eat right because of the changes she was seeing in my body and it made perfect sense since she was the one who usually took charge of our meals. RF: Do you have any shout outs to the people that helped you on your fitness journey? KS: I have to thank my gym partner, Fidel Thomas, for the encouragement during my early stages of transformation. Also, I would like to thank Mr. Lee Beatrice for encouraging me to compete at a national level as well as my colleagues and the management of Ebony 104.1fm for supporting me from day one since I told them of my aspiration to compete. Last and definitely not least I would like to thank my heavenly Father for his
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love and guidance every step of the way and for sending a suitable help mate, lover and friend into my life, my wife, Darcell Simmons. Editor’s Acknowledgement
I must say a big thank you to Mr and Mrs Simmons for taking good care of me and the other athletes on our greatly extended shoot that took us to two gyms, shooting three athletes and lasted about seven and half hours. Mr and Mrs Simmons were truly hospitable, sharing their food and looking after us all. So I was well-prepared for my two-hour drive home at midnight, leaving Tunapuna, driving past the the lights of San Fernando and trailing the winding roads of the oil country into Point Fortin.
Ken Simmons Age: 34 Height: 6’ 3” Off season weight: 210 lbs Competition weight: 198 lbs Competition History: Competed for the first time at the National Junior Body Building and Fitness Championships held in Trinidad, June 8th 2013, placing second in the Mr Physique category.
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Nigel Layne RF: How long have you been training? AT: I have been training since 2009 to present date. RF: Knowing that you started off as a bodybuilder, who or what drove you to compete in your first bodybuilding show and why the switch to power lifting? AT: I have three main motivations. One, IFBB Pro, Vonne Francis, past Mr. Grenada, who has been a constant motivation for me. Like many people I am also driven to prove the doubters wrong. Finally being able to encourage persons who want to compete but are not self-motivated keeps me lifting.
RF: What are your personal best lifts? 405lbs on bench; 415lbs on dead lifts; 405lbs squats; 200lbs cleans. RF: What was your first competition as a power lifter like? AT: It was tough because the others guys had way more experience, so instead of concentrating on them I was just prepared to do my personal best and show good sportsmanship.
I did not have a great revelation. I made the switch because trying new things in life helps a person grow and gain new experiences.
NIGEL LAYNE
RF: How difficult was it to switch over to power lifting?
Age: 28
AT: It wasn’t so difficult due to the fact that I was lifting heavy on my off seasons and I always had a passion for power lifting. Seeing Mark Felix compete on the international stage was one of my motivations to try the sport. RF: How do you split up your training sessions? AT: I do heavy lifts on Mondays, endurance training on Tuesdays and explosive training on Wednesdays.
Height: 5’ 8” Off season weight: 252lbs Competition weight: 240lbs Competition History: Mr Grenada Bodybuilding competition 2009; C.A.C 2009 Light middle weight division; Grenada Olympia power lifting competition 2013; Grenada Strongest man event 2012, 6th place.
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RF: Given that you also train a few bodybuilders, do you apply any of your power lifting training to their workouts?
AT: The main foods I eat during preparations for shows are oats, beef, fish, egg whites, ground provisions and plenty of water.
AT: Yes, I occasionally let the body builders that I train perform some power lifting movements. I only do this during their off season to build their strength and put on muscle mass. I normally introduce deadlifts, squats and cleans to their workouts.
RF: Where do you want your power lifting to take you? What is your ultimate goal?
RF: What is your diet like? Do you have restrictions on what you eat?
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AT: My ultimate goal is make my country proud by competing in an international event and to get more people to follow in my footsteps and develop a passion for power lifting.
RF: When next do you plan to compete? AT: My next competition is on the 27th of November 2013, Grenada’s Strongest Man. RF: What is your favourite lift and why? AT: Deadlifts, cause that separates the men from the boys. RF: What’s in your lunch box?
vegetables and green salad, all topped off with a bottle of water. RF: Do you have any shout-outs to fans, friends or loyal supporters? AT: I want to shout out my team mates, Kurt, Kellon, Chade, William and Body Image Health Club in Grenada as well as my family and clients at the gym for all their support.
AT: Sweet potatoes, beans, grilled fish, steamed
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What’s next for
CIJI BLACKETT ?
Anyone who knows Ciji knows that she is a show-woman, known for her dancing and her annual presence at Barbados’ Crop Over. We catch up with her to ask what’s next on the cards, in light of her sudden departure from this year’s Island Fitness Competition, a competition that she has dominated for many years.
RF: Which three words best describe Ciji Blackett? CB: Confident, creative and down-to-earth more than three but who’s counting? RF: How long have you been training? CB: I have been training off and on from 2002.
RF: Let’s take a look at Ciji before the competitions. What were you interested in and were you very active before you competed? CB: Well I wasn’t into sports but I loved to dance. That was my exercise. However, I always admired the women in the Fitness shows on ESPN and secretly wished I could do what they did. So when I saw the
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opportunity, I took it. Parallel with my love affair with dance, for as long as I can remember I have always had a love for designing, from clothes to interiors. RF: For those out there who don’t know your story, how did you get into Fitness? Who or what sparked your interest in the sport? CB: I was at dancing class with the Israel Lovell Foundation and was asked if I would be interested in a Fitness show 2 weeks away. I smiled and said, “Hell, yeah”. RF: Why did you choose to compete in Fitness? CB: I admire a toned, fit body and I love learning new things. So I thought that through the competition could blend the two - show off my new moves and my creative side with themed routines and costumes. RF: Can you remember your first show and how you felt stepping onto the stage for the first time? CB: The first show I did was in 2002. It was horrible! I had 30 seconds of routine to stretch over 90 seconds but I had already committed myself so I said, “What the hell; I will still turn
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up.� The girls in the show made it easy and they welcomed me. Of course I was nervous but I loved the experience. RF: What are the main disciplines of Women’s Fitness? CB: Simply flexibility, balance, strength and agility. RF: In Fitness, there is an aesthetic round (Bikini round) as well as a routine round comprising strength, flexibility and elegance movements. This makes for a very difficult sport as you would be in a depleted state for the bikini round but still need enough strength for the routine. How do you train for these two contradictory requirements? CB: Well I do the gym and train at the beach or pasture. I do a lot of jumping, sprinting, stretching
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t
weight training and cardio, but I would say that this prepares me for both aspects of the show. As a result I try to moderate my weight sessions. This is to prevent bulking up so I am able to elongate my body for the routine and maintain balance RF: Your routines are very high energy and fast-paced. How do you train to get the necessary endurance for that? CB: I do 20 minutes of cardio a day and upon approaching the competition I increase to 30 minutes so my body can get accustomed to the constant moving and high energy. RF: Is there ever a time when your joints are aching, you’re feeling tired and you are hungry but you have to go and train. What motivates you to push on ? CB: Honestly, I pay for the gym and I will not waste my money. But I have a goal in mind and that’s enough to keep me going. RF: You are known for your phenomenal glutes and razor sharp abs. How do you get them in such good condition? CB: Even in my off season I don’t allow myself to get too out of shape and I am constantly finding something to do to maintain. I love to squat
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and lunge to keep the butt in shape, and I do ab work at home with my mum. RF: Stage presence and presentation are key to making you stand out in competition, and I know that you have a gift for fashion. Do you make your own costumes? CB: Of course I do! That way I am sure my vision comes alive.
RF: Following on with fashion, do you do any designs for the other competitors? CB: Yes I do. I am always willing to help. RF: There was some controversy regarding this year’s show and your absence was noted as you were one of the front-runners. Why did you pull out at the last minute?
CB: I left the show because I have noticed for a few years now that information was being withheld from me and the standard was dropping significantly, watching great athletes neglected and left alone in a sport that can only get better over time and I need a standard that gives me drive to want to excel , so it’s on to better things.
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stick with Fitness but it doesn’t mean I will limit myself to one class. I am thinking I might try Bikini as well (seems fun). Think it’s time to grow in this sport that I love and I couldn’t do that in the previous show.
RF: Is there anyone that you would like to shout out who has motivated you or been there throughout your fitness journey? CB: My mum has always had my back. She diets with me. Then there is Toyka who always
Ciji Blackett Age: 29 Height: 5ft Off season weight: 115-117lbs motivates me with her creative mind and finally, Mellissa Blackman , she has concepts for me before I have even done with the current one. She is always excited, almost as if she herself is competing .RF
Competition weight: 110-112 lbs Competition History: Island fitness page: 2005 and
2011 -1st place Tripal A Legacy Grand Championship in Los Angeles– 7th Place
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ones B
arbadian Jamil Jones is quite the athlete. He is an established track athlete who has been competing for many years, locally and regionally. Jamil recently made the move from track to competing in
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the Men’s Physique class in his first two shows - Men’s Physique Cup and Nationals. This class is quickly becoming a favourite with the crowds and has been heavily subscribed. We spend some time with him
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RF: How long have you been training? JJ: I have been training for competitive sports since I was 15. Specifically for Physique - since October 2013 RF: Given that you have been a competitive track athlete, how easy was the transition to being a Physique competitor? JJ: The change in training was not hard, just a change of training focus & goals. The most challenging aspect was going from competing almost weekly during the track season to having competitions every 3 or 4 months for Physique. RF: Why haven’t we seen you on the stage before and will we see you on stage again? JJ: Previously, I focused solely on Track. Plus, Physique only started in Barbados this year. As far as future competitions go, I will definitely be competing for Nationals this year. RF: How do you split up your training sessions and did you include any track work as part of your preparation for the Men’s Physique Cup show? JJ: I generally split up my workouts as: Chest/Back and Shoulders, and Legs & Arms, aiming to hit each body part at least twice per week. My training splits change daily/weekly based on how my work schedule is looking or how much time I have and whether I have missed a particular workout. Track workouts still dominated my cardio preparation once I had the availability to get out of the gym and put in those types of cardio sessions. RF: What are your goals in the fitness arena and where do you see yourself in 5 years? JJ: Competition-wise I would love to earn my Pro card; professionally/ business-wise I want to continue to expand my knowledge and grow my family and personal businesses. RF: Following that first show, what are you trying to improve for the remainder of the season? JJ: I am working hard on my back and my general stage presence.
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RF: Knowing that you are a personal trainer and that you are running two gyms, which must be hard enough, it must have been difficult to find time to prepare for the show. How did you balance work, life and training? JJ: Difficult is not the word I would use to describe it since I thoroughly enjoy both the work and training aspects of my life, which makes it easier to maintain. However, with that said, many times I did (do) feel as if my day is a continuous ‘to do’ list with no break in sight. Not sure how well I balance them all (laughing) but the support
of my wife Janielle was and is huge in keeping me going. RF: Can you take us through your contest prep: training, dieting, posing? JJ: From October 2012 when I decided to give Physique a try I started my contest prep. Changing sports from Track I wanted and needed to add some size so I focused solely on that aspect initially. In January I started incorporating cardio back into my routine using workouts which mimicked my off-season Track workouts. At the same time I began to focus on my diet a bit more by counting my calories, aiming to stay within a specific range.
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Then I started to learn and practise the posing aspect. From January till the show in March I generally trained 5 – 6 days per week (twice a day on most days) and practised my posing twice per week. RF: What do you love most about Men’s Physique? JJ: The end result when you step on stage.
RF: What keeps you motivated? JJ: My general competitive nature. I have never worked out “just to work out” or to simply “get stronger or get fitter.” It has always been with some competition in mind.
RF: What are some of your favourite supplements and why? JJ: The only supplement I take consistently right now is Creatine which I have started to cut back on. As bad as this will sound, I also take multivitamins and Whey Protein but they end up being used more sporadically.
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putting in the daily training and constant dedication to the sport like if she was in her 20s, despite all the added responsibilities that she has now in other aspects of her life. RF: Do you have any tips for someone who is looking to compete in your sport? JJ: Be prepared to work hard and be dedicated. RF: What is your favourite cheat meal? JJ: Don’t know if ‘CHEAT’ is the right word as that would imply that I have generally stopped eating such foods, but gummy bears, chicken and chips and pizza would top my ‘CHEAT’ list. RF: What’s in your lunch box? JJ: Generally, rice and chicken. RF: Do you have any shout-outs to fans, friends or loyal supporters? JJ: Don’t know if I have any fans or loyal supporters (laughing) but I would definitely like to shout out and say thank you to Mr Phillip Toppin. Phillip was always willing to give me any advice or assistance as it related to this new sport I have gotten myself into. He
RF: Which athletes do you admire and why? JJ: Any athlete willing and committed to dedicating themselves to their training to reach their goal I can admire because of the many sacrifices you have to make and the effort required to improve. Fitnesswise I would say Ramona Morgan and Ryall Graber-Vasani because in talking to them and seeing them train I see first-hand their daily commitment and dedication. I would also say my mother, Jennifer Swanston-Jones, because at 54 years old she is still competing in track;
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kept me confident in the ‘diet’ aspect of my preparation as my approach to that was not along the exact path you would read about or hear other competitors follow. I would also like to thank Ms. Ramona Morgan for her time, effort and assistance with my posing prep. I was absolutely terrible at it when I first started and the progress I have made thus far in that aspect has been mainly due to her advice, tutelage and patience. And last, but not least, I want to acknowledge my wife, Janielle, who has sacrificed with me and done nothing but support my efforts both professionally and competitively, regardless of how the balance in her and our lives have been affected. I love you Jay and I could do none of this without your support.
Jamil Jones
Age: 27 Height: 5’ 9 3/4” Off season weight: 178 - 183 LBS Competition weight: 170 - 175 lbs Competition History: Track Profile: Carifta Bronze Medallist (4 x 100m): 2001 400m National Junior Champion: 2002, 2003, 2004 400m National Senior Champion: 2010 Barbados Representative: Carifta Games: 2001, 2004 CAC Junior Championships: 2002 NACAC Under 23 Championships: 2006 Body Building Barbados Men’s Physique Cup 2013 3rd place Barbados Nationals 2013 4th place RETRO-FIT RETRO-FIT Issue Issue No. No. 04 04 OCTOBER OCTOBER 2013 2013
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Introduction The broad, round, look of a well-developed shoulder is one of the keys to a symmetrical and aesthetically pleasing physique. The first step to attaining coconut like shoulders is to have a basic understanding of how the shoulder muscles are structured and knowing what each of these structures does.
Shoulder muscle construction Deltoid Muscles The shoulders consist of three muscle groups/heads: the front shoulder head or anterior deltoid, the side shoulder head or lateral deltoid and the rear shoulder head or posterior deltoid. Each of these has its own function. 1. The front shoulder head or anterior deltoid is the muscle that lifts the upper arm forwards. 2. The side shoulder head or lateral deltoid lifts the upper arm sideways. These muscles give the shoulder a broad appearance. 3. The rear shoulder head or posterior deltoid raises the upper arm backwards. Rotator Cuff In addition to the deltoid muscles are the rotating and stabilising rotator cuff muscles. This group of four muscles rotates the upper arm and strengthening these will help to avoid shoulder injuries. There are four muscles comprising this group. These are: 1. Supraspinatus: this raises the upper arm diagonally forward if the thumb is pointing downwards. 2. Infraspinatus: this rotates the upper arm externally when the arm is against your side. 3. Teres minor: this rotates the upper arm externally when the arm is raised. 4. Subscapularis: this rotates the upper arm internally. The rotator cuff muscles are of no interest to many people in the gym, but their importance is paramount. The shoulder joint is unique in that it has a large range of motion, making it highly susceptible to injury as it relies on attached muscles and ligaments for its stability. It is therefore best to train all the muscles of the shoulder joint with the inclusion of the rotator cuff muscles. The rotator cuff muscles offer stability to the shoulder and strengthening them will significantly improve your overall shoulder strength. Alternatively, a rotator cuff injury can have a devastating effect on your shoulder and chest training and is difficult to treat so it is extremely important to strengthen this ancillary muscle to improve shoulder development.
The Nitty Gritty Enough of the medical stuff. Let’s get to why you are reading this article in the first place: YOU WANT BETTER SHOULDERS. If you are looking to increase your shoulder strength, get those Mickey Mouse ear shoulders or you are trying to get that lean, well sculptured look, the exercise will not change, only the number of reps and sets.
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Game Plan Failure to plan is planning to fail. This applies to all things, not least of all bodybuilding, where gains are measured in overall shape, development and proportion. Building Mass Lateral Deltoid (Side Deltoid) In designing a shoulder training routine for someone who desires greater shoulder width, the focus should be on training the medial or side deltoids. The side deltoid head is the muscle that causes the shoulder to have a nice “capped” look, when well developed. Multiple pressing movements and lateral raises should be used to target the side delts. Overhead pressing movements are the best mass builders for the shoulders and should be included in every shoulder workout. There is a variety of different presses that may be called upon including: • •
Barbell and Dumbbell Presses (seated or standing), Smith-machine, Hammer Strength Presses, or any form of machine presses.
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In addition to pressing movements, various forms of Side Lateral Raises target the middle deltoid. Some examples of these include: • Seated or standing Side Lateral Raise with single arm or double arm raises • Cable Side Lateral Raise
Tip: With both dumbbell and barbell presses, incline the bench slightly from the vertical to place more emphasis on the front deltoids.
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Adding Thickness Anterior Deltoid (Front Deltoid) Anterior or front deltoids, in conjunction with posterior or rear deltoids, give that front-to-back thickness. The anterior deltoids, as mentioned before, help in all pressing movements so it is very important to have strong front deltoids. A combination of pressing and lateral movements can be employed to strengthen and add mass to the front deltoids. A variety of lateral raises can be used to target the front deltoid. These include:
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Front Lateral Raises seated, standing or lying.
Posterior Deltoid (Rear Deltoid) Posterior shoulder heads are smaller the front and side deltoid muscles and essential for a complete rear view. movements that will target the Rear Deltoid
than are Two are:
Upright Row with Barbells, Dumbbell or Cables
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Variations: This can be performed with a barbell or with dumbbells. Dumbbells can be used to allow for alternate arm raises.
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Bent-Over Lateral Raises.
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B B Tip: When using dumbbells you can rotate the dumbbell through 90 degrees into a hammer position to hit the deltoids from a different angle.
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Tip: As is the case with all exercises, the strictness of the form used and the degree of intensity you put into the exercise will determine the results that are achieved.
Etching out that definition If your goal is to add that missing detail from your shoulders by way of toning, in reality you are trying to reshape your muscle. Reduction in the size of your shoulders is a trade-off for definition. That is the reality of definition. Like a sculptor, your shoulder mass is your stone and you are using exercises to hammer the details into the muscle mass you have gained from your heavy lifting movements. Even the best sculptor can’t create a masterpiece with dull tools. Real definition is not going to appear without the proper nutrition. To get effective definition it will be necessary to stay away from power lifting and mass building type exercises, the heavy pressing movements, and concentrate on the movements like side and front and rear lateral raises.
The Must Dos There are so many exercise movements and countless variations to these movements that you can get lost in planning what your shoulder workout should include or omit. There are three movements that must be included for overall shoulder development. 1. Barbell or Dumbbell Shoulder Press for anterior (front) deltoids (front raises with dumbbells or cables) 2. Dumbbell Lateral Raises for medial (side) deltoids (cable raise) 3. Bent-Over Lateral Raises for posterior (rear) deltoids.
Preventing Injuries Stabilisation The order in which you perform the given exercises is of significant importance. It may seem logical to go directly into a heavy overhead press movement, primarily because most people want to be the strongest on their compound movement. However, to reduce the risk of injury it is essential to properly warm up the muscles. Remember that those large deltoid muscles are interwoven with the more delicate rotator cuff muscles. A good way to warm up would be to start with lateral movements, as these are typically performed with lighter weight. Even starting with a few light sets of pressing movements can get the blood flowing around the shoulder girdle and get the rotator cuff muscles ready to work.
Exercises: 1. Externally rotate upper arms with the arm next to your side.
At this point you may be asking, what about those rotator cuff muscles? If you have been training primarily with free weights (dumbbells and barbells) and have not used many machine-based movements, these muscles would have been developed to a high level. Unless an injury or weakness had occurred in the shoulders, these muscles should have been developed. However, including a session of rotator cuff exercises every fourth or so workout to target and strengthen them is always a good idea.
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2. Externally rotate raised upper arms.
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The good and the not so good Written by Asha Chase; Photography by Photographflair
W
e follow up with the second half of our two-part article on CrossFit. The first half of this article was published in Issue 3, where we looked at the best of CrossFit. For a refresher, see http://issuu.com/retro-fit/docs/issue_003_fin THE BAD Most of the “bad” and “ugly” elements seem to stem more from lack of standardisation across the CrossFit corporation among their boxes, and not necessarily from the programming itself. CrossFit even admits on its site that, “Each affiliate is different and you should ask a lot of questions to make sure the affiliate you work with is a good fit for you. There are great coaches that aren’t a great fit for everyone.” Seemingly random programming/ lack of periodisation: One day the WOD may be as many burpees as possible in 10 minutes; the next day deadlifts and 100m sprint for 10 minutes; and the next day a series of snatches interspersed with burpees for 20 minutes, or even a 4oom run, handstand push-ups, single-legged squats and finished off with another 400m run. (Yes these are actual WODs from the website.) However, CrossFit specialises in not specializing so this seems to fit their
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programming. Traditionally we’re told to first define a goal, then find a programme designed to reach the goal, and finally work toward a series of adaptations that will bring us closer to that goal. For example, to be a marathon runner, your traditional programme should help you increase your cardiovascular endurance over time. In CrossFit, though, all goals are met with the same programme. You do the WOD and that’s your workout for the day. However, we all have different fitness goals and, more importantly, fitness needs. As one fitness specialist states, “If you needed to run into a burning building, hoist a wood beam, and then run out with a person over your shoulder, this might be the best programme for you.” If your goal is to complete a triathlon, then only doing CrossFit workouts is not the best way to achieve it. Risk of over-training. I’m all about
keeping intensity high - no need to be in the gym for hours - but the continued high repetition of these explosive exercises (clean and jerk, snatch, squat thruster, deadlifts, overhead squats) can lead to serious, long-term injuries. They are not exercises that are to be done on a daily basis, especially by beginners. The joints and spine can take a real pounding, which can lead to some terrible injuries. Some CrossFitters have also experienced a disease called rhabdomylosis, which causes them to be violently ill. One common cause of this illness is excessive strenuous exercise exacerbated by dehydration. The muscle breaks down and the kidneys have a very hard time flushing the by-product, myoglobin, out of the body, leading to kidney problems and even renal failure. Vomiting during or after any workout is certainly not ideal either - something that I have never done, personally, whilst training and not really a condition anyone would want to be in after their exercise programme. The important thing is to know: when to listen to your body, when to back down and give it a rest and when also to ignore that bunch of people screaming at you to snatch that 125lb barbell off the ground 10 more times. THE UGLY Lack of individualization/poor exercise and weight selection: CrossFit is all about the intensity so, at each workout, members are encouraged to go for a new personal best in their quest to become an elite athlete. However, some individuals are incapable of correctly doing these exercises far less handling these loads. Moreover, the CrossFit site touts that its workouts are for everyone. It states that the needs of an Olympic athlete and our grandparents differ by degree and not kind. Not too sure what they mean by this but it seems to imply that grandma should just get a lighter weight but still do the 30 clean and jerks even though she has zero mobility, coordination or core strength. The type
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of exercise chosen depends on a person’s ability and fitness level. That means one person may not be able to complete an overhead squat, due not to the weight being too heavy, but a lack of mobility in the hip joint. Strength, coordination and mobility play a crucial part in executing these Olympic lifts correctly and safely. Therefore, the same exercises should not always be done by individuals with glaring differences in their fitness capabilities. An alternate exercise altogether may be needed to deal with these weaknesses before progressing to more challenging exercises. Unfortunately, in some gyms overseas, this idea of individualization is being ignored in favour of hitting personal records at the expense of the participant’s health, apart from the fact that there may be too many people in a class for the trainer to keep an eye on. (It gets a bit iffy with 12 or more people to 1 trainer especially when heavy lifting is involved.)
In my opinion, CrossFit is not a “bad” training programme. I’m all for individuals doing something (safely of course) rather than sitting on the couch doing nothing. Most of the issues and problems people have with CrossFit stem from inexperienced coaches and trainers coupled with a lack of standardisation across its gyms. Poor exercise choice, poor form and the effects of over training are all signs that a good strength training coach should pick up on and correct before bad habits are cemented or injuries occur. I have never done a CrossFit WOD at a local box but, from my research and countless YouTube videos, it seems that the coach is responsible for leading the practitioner in the right direction, especially beginners. Some of the WODs taken straight off the website should really only be attempted by those who are fairly advanced in weightlifting and gymnastic type movements and not absolute beginners.
Terrible lifting form! This is as a result of the above as well as other factors discussed below. Check out some horror lifts here. My own back screamed from watching this video. (http://www.youtube. com/watch?v=BDDyxXyf6UU&feature=pla yer_embedded#!)
CrossFit, however, has made weight lifting more popular (especially among women it seems; hey all the WODs are named after women) and has highlighted the importance of high intensity training.
Due to the competitive environment created in CrossFit gyms, at times, members are encouraged to lift much more than they can handle in favour of increasing the intensity and getting new personal records. Proper exercise selection and weight selection out the door, members go for the gold, sometimes lifting ridiculously dangerous weights for their current strength and fitness level. People are ultimately responsible for their bodies but some boxes encourage bad practices by encouraging ultra-long WODs despite the dangers of overtraining and injury being quite common.
To sum up, CrossFit will get you generally stronger, faster and well-rounded but if you need to train for a specific sport then your training programme must revolve and focus on those exercises that will help improve specific aspects related to that sport. Also, no matter how good a training programme is, it is only as good as the trainer or coach leading it. A crap coach + a great programme = crap results or injuries. That said, there is a new CrossFit box which has opened in Barbados - CrossFit IslandFit in Wildey Industrial Park. You can check out their Facebook page or go try out some WODs at their box if you want a better idea of what CrossFit is. I might take a look at it myself and let you know how it goes. Finally,
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programme, CrossFit workouts are not enough. I compete in fitness shows where all the different components of fitness are tested. Heavy weights and strength training make up a big chunk of my training programme but other modalities come into play as well. Whether I’m training for competition or not, I try to vary my programme. I swim, sprint, lift weights in the gym, cycle (when I’m feeling inspired), stretch, practice yoga, and sometimes just turn on my favourite Latin music mix and dance about for an hour. This is to say that a good training system combines both high and low intensity workouts to avoid burnout. Including other activities, knowing when and how to progress (or regress as the case may be) is important. So enjoy your CrossFit workouts but do so safely and effectively.
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Photography and layout by Photographflair https://www.facebook.com/Retrofitonline