Retro fit magazine issue xi by RETRO-FIT Online Magazine

ISSUE XI. APRIL 2017

SPORTS AND FITNESS MAGAZINE

ONOH-OBASI OKEY BARBADIAN 1ST DEGREE BLACK BELT SHODAN RETROFITMAG.COM

IN THIS ISSUE XI

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Champion athlete and confident young lady, Onoh-Obasi Okey, shows us around the Dojo.

FEATURE

On The Cover Onoh-Obasi Okey

FOOD

5 Healthy Snacks Under 200 Calories

ARTICLES

Get The Look Akeila Prescod

Believe The Hype Rosian Warrington

Beating Time Lamarr Coward

In Her Own Words Lynette Thompson

Taking Fitness to Work U.W.I Fitness Challenge Winners

EXERCISES

Deadlift

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It is good to welcome you to a revamped RETRO-FIT. Many of you would have noticed our absence in the latter half of 2016 and may have been wondering what had happened to us. We were spending time reviewing past issues, developing new ideas and trying to streamline the magazine to provide the most relevant content and increase our reach. We have been evolving with every issue and our new presentation represents the best parts of our past and a new vision for moving forward in an ever-changing landscape of Caribbean fitness. Our new, sleeker look and feel convey the combination of our ongoing development and the introduction of new members to our team. We know that we are not making these changes in a vacuum and your opinions matter, so we want you to be included in the process and we encourage you to feel free to share your ideas on our feedback form. Our email address and social media sites remain the same. We have a new web address, www.retrofitmag.com and this will be our new home. Richard Boyce Editor In Chief

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Editor-In-Chief RICHARD BOYCE Sub-Editor KOELLE BOYCE Writers KOELLE BOYCE NICOLE SUE MONICA TEIXEIRA JESSICA REYNOLDS Photography PHOTOGRAPHFLAIR Design IDZN Make-up & Styling NIKITA GODDARD NJERI TAITT

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WRITTEN BY KOELLE BOYCE PHOTOGRAPHY BY PHOTOGRAPHFLAIR

AKEIL A

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PRESCOD

Barbadian Bikini Fitness athlete, Akeila Prescod, had her first taste of competition in 2015 at the Michael Riley Invitational Classic. On stage, it would have been difficult to pick her out as a novice. She placed fourth from a field of fifteen. To the casual observer, it must have seemed like a walk in the park – “as easy as just putting on a swimsuit and looking attractive in it,” she says, fully aware of the misconceptions surrounding her sport and her fitness class in particular. It takes some skill to make difficult look easy. Akeila shares a few tricks that she keeps up her sleeve in the hope that they will inspire one or two hesitant athletes who might think their goal is out of reach. How to look like a gym buff The key here is to work out a little speech that you can recite to yourself. A lot of Akeila’s drive comes from her desire to be a competitive athlete. In fact, although she has always been active, playing sports like netball and basketball for fun, it wasn’t until June 2015, when she decided to enter a fitness competition, that she ventured into the gym. So, it’s easy to understand when she says: “I stay motivated by reminding myself that while I may be talking myself out of a workout someone who is competing against me is probably talking herself into one.” And that does the trick on days when she’s not in the mood to train. For someone else, it may be a simple as reminding yourself that you want to have a healthier lifestyle or how great it would be to look and feel different in front of the mirror or in your clothes – benefits that are also important to Akeila. Of course, it’s also easier to stick to a routine if you have one in the first place. Akeila’s training split looks like this: MON: LEGS

TUES: BACK, SHOULDERS, CORE WED: CARDIO, GLUTES THURS: CHEST, CORE FRI: PLYOMETRICS SAT: BACK, CORE

How to look like you like cardio For quite a few people, gym buffs or not, cardio seems like a necessary evil. They’re sold on the benefits, but find it less-than-stimulating. Akeila manages to “keep cardio both interesting and fun” by doing a lot of body weight exercises – burpees, mountain climbers and push up jacks, for example. Occasionally, she runs stairs or does hill sprints to mix things up. How to look like you have a personal fitness chef Getting nutrition right calls for some discipline. Athletes need to eat healthy and eat on time. Akeila remembers: “I was never really a junk food person, but I had to go from eating probably once or twice a day to eating six times a day! That part was challenging but I was able to make the changes with relative ease.” Two strategies have helped her to get it done. In the absence of a personal chef to whip up a healthy and delicious concoction at each of those six meal times, Akeila does it herself. She finds it best to just get the cooking over and done with: “I usually prep meals for an entire week at a time. That way it’s easier to grab and go.” The menu consists of “lots of protein and as little carbs and calories as possible.” Akeila’s Lean Diet: MEAL 1 (7:00AM): 3 EGG WHITE OMELETTE, OATS AND BLACK COFFEE MEAL 2 (9:00AM): PROTEIN SHAKE MEAL 3 (11:00AM): PROTEIN AND BROCCOLI MEAL 4 (1:00PM): PROTEIN AND LETTUCE MEAL 5 (3:00PM): PROTEIN MEAL 6 (6:00PM): PROTEIN SHAKE Strategy two also involves some advance preparation for the unexpected. Her gym bag is permanently stocked with lip gloss, water and either a protein bar or protein powder. “Protein powder and bars have become my best friends for when I’m on the go and not able to get in all of my meals.”

SUN: REST DAY

Most of the week is fine, but she has a “love / hate relationship” with Mondays. She explains: “My legs would have to be both my favourite and least favourite body part, I love leg day but that sore, dreadful, barely able to walk feeling you get the day after is the part I dislike.”

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I stay motivated by reminding myself that while I may be talking myself out of a workout someone who is competing against me is probably talking herself into one.

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How to look like you were born on stage A confident smile and sure step (along with an impressive physique) add more than a few points to the judges’ tally on competition day. If Akeila seems at ease on stage, it’s because she loves competing. Once she had got past the nerves at her very first event, she was looking forward to her next outing. But the real confidence booster was knowing how far she had come. For that, don’t underestimate the power of the camera. Akeila remembers being pleasantly surprised after seeing photos of herself on stage. Of course, she’s intimately aware of what it took to achieve that transformation. “Preparation for a show takes a lot of commitment and hard work. It’s also an emotional journey just as much as it is a physical one…. It takes dedication and a good support system.” Standing in the wings for Akeila was her trainer, Kenny Griffith. It was on his suggestion that she first thought about training to compete. He is first, but not alone, on her thank-you list. “First I would like to thank my trainer, Kenny, for having faith in me and teaching me to trust the process. I would also like to thank everyone who supported and stuck by me throughout my journey. You guys were my backbone and without you I wouldn’t have made it.”

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BOX STEP FRONT CROSSOVERS Keep a slight forward lean at the hips. Its important to keep the heel of the supporting leg firmly placed on the floor.

DEADLIFT Keep a slight arch in your back throughout the movement, all of your joints should move at the same time and rate.

KICKBACKS Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction.

HIP THRUSTS Drive through your feet, extending your hips vertically. Your weight should be supported by your shoulder blades and your feet.

5 SETS. 12-15 REPS EACH EXERCISE 12

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5 HEALTHY SNACKS

WRITTEN BY JESSICA REYNOLDS

UNDER 200 CALORIES

So, you’ve started a new meal plan. Or, you’ve decided that you want to change up your eating habits a little. You meticulously pack your meals for the day, start monitoring your portions or have just decided to kick certain foods to the curb altogether. You feel accomplished. Or, you would, until the clock strikes 10:02 and your stomach is launching a petition for a second breakfast, an advance on lunch time, double dinner, 3 pasta bowls and a pack of M&Ms. Instead of phoning the ambulance, hysterical and convinced of your own impending death by starvation, consider having a snack. A healthy one, that is.

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Trying to decipher what makes a snack healthy can be daunting, and this list is by no means exhaustive. For the purpose of this article, we’ll be focusing on snacks which are nutritious and minimally processed and bring a little assistance to those who struggle with eating vegetables, or not eating sweet foods. Where possible, we’ll also suggest some alternatives so you don’t get stuck eating the same snack ad nauseam. Two hundred calories may seem like a lot, until you consider that it’s also the equivalent of roughly 17 gummy bears. To avoid that “hangry” feeling, we’ve opted for foods that you can eat a decent amount of, without turning into the office psychopath.

1. HOMEMADE VEGETABLE CHIPS While vegetables don’t exactly rank high on people’s list of preferred snack foods, with a little drizzle of olive oil and a smattering of sea salt, even the much dreaded kale can become something you munch on in your spare time. A single cup of kale clocks in at a dazzlingly, unimpressive 33 calories, meaning you can eat up to 2 1/2 cups of baked kale chip goodness (the tablespoon of olive oil is a whopping 119 cal on its own). Still can’t get down with kale? That’s fine. Zucchini (the imposter cucumber), is an even less impressive 19 calories per cup, meaning that you can eat up to 4 cups of home baked zucchini chips, guilt free! Just try not to overdo it on the salt.

2. CARROT STICKS AND DIP For those who are trying to up their veg intake, but don’t fancy spending any extra time in the kitchen, this may be a wiser route to take. It takes a special person to eat vegetables raw, but with a bit of assistance (read: dip), even the most hesitant of us may be willing to give it a go. While 1 tablespoon of your average dressing is approximately 70 calories, you can always try 2 tablespoons of hummus (a dip made primarily from chickpeas) for the same amount. If you prefer something a bit spicier, mustard may be a good choice. With less calories for the same serving size on average, you can squeeze in more flavour without going over your calorie limit. What about the carrot sticks? 2 cups of carrot sticks are roughly 100 calories, making this snack clock in at just 170 calories. For a little variation, you can also try celery (16 calories a cup), sweet pepper strips (18 cal.), lettuce (5 cal.), zucchini (19 cal.) or snow peas (35 cal.).

3. BAKED PLANTAIN The sweet tooth is probably one of the biggest enemies to a new eating regime. Rather than quitting it cold turkey, planning for it and accommodating it as best as possible gives us some of the compromise that would help keep us on track. In the spirit of staying under 200 calories, you’ll only be baking half (bet you never thought you could stretch a plantain, did you?) to hit 109 calories. Still hungry? Try adding a hardboiled egg (78 cal.) for some extra food that will keep you under the 200 calorie limit.

4. GREEK YOGHURT / COTTAGE CHEESE If you’re tired of protein shakes and peanuts, greek yoghurt is a source of protein that you can try. Yoplait’s plain greek yoghurt pot has 21g of protein for 130 cal; their vanilla flavor has 19g for 150 cal. Fair warning: the taste of plain greek yoghurt may not be for everyone, so feel free to add some fruit to make it more agreeable (e.g. ½ cup cherries (37 cal.), ½ cup blue berries (41 cal.) or 1 apple (52 cal.) Bonus snack: Feel free to substitute greek yoghurt with ½ cup low calorie cottage cheese (it’s a milder taste, with 80 cal. per serving). If you’re a fan of chocolate, add a tablespoon of unsweetened cocoa powder (15 cal) and a tablespoon of honey (60 cal.), or a tablespoon of Nestlé’s semi-sweet chocolate chips (70 cal.) to get some chocolate-y goodness in your life.

5. AIR-POPPED POPCORN Because sometimes, you just want to snack forever. Notice it says air-popped and not pre-packaged microwave popcorn. Surely, you wonder, it’s all just popcorn? Well for one, the air-popped variety is less likely to have in hideous amounts of oil, salt and butter. Not only is that a reduction on the calories you consume, it’s also better for your arteries and body in the long run. The best part about airpopped popcorn? It’s an underwhelming 30 calories per cup, meaning you can prepare as much as 6 cups of popcorn and still be 20 calories shy of the 200 calorie limit. Simply put some popcorn kernels in a bag, seal it and microwave the bag for approximately 2 minutes. The heat of the bag should turn the moisture in the kernel to steam, causing it to explode thus popping the corn. If the taste of plain popcorn doesn’t do it for you, a light sprinkling of salt should help. RETROFITMAG.COM

When 34 year-old Rosian Warrington was announced the Central America and Caribbean Chamionships (CAC) 2015 Overall Figure Champion, she was practically floating on air with happiness, “It honestly felt surreal. I worked for it, dreamed of it, and definitely thought I had it. But finally hearing my name called left me at a loss. I was torn between breaking out in a little happy dance and passing out!” Rosian swept up the competition and claimed her place as the Caribbean’s newest IFBB Figure Pro and Antigua’s very first professional bodybuilder.

BELIEVE THE HYPE IFBB FIGURE PRO ROSIAN WARRINGTON WRITTEN BY MONICA TEIXEIRA PHOTOGRAPHY BY PHOTOGRAPHFLAIR

To the average spectator it may seem just another win for an obviously impressive athlete. However, those close to Rosian know the journey has been a long and tumultuous one, riddled with obstacles that would have deterred most people from continuing with the sport. Her very first CAC was actually in 2004, when she placed top of her class (Figure A), She has been in love with competing ever since. “I began competing by accident really. My trainer at the time approached me about competing at our national championships, and I flat out refused at first. My sole purpose in the gym was to attempt to get back to track and field after injury had sidelined me. I eventually gave in to the relentless nagging by saying that I would compete simply to get him off my back. In the end I followed through with it simply because it’s not in my nature to go back on my word. I was pleasantly surprised when I emerged victorious at the end of the night, allowing me to travel to Grenada to represent my island nation at CAC. Needless to say I had found a new sport to immerse myself in.”

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Returning to Antigua, after such a successful run at CAC, Rosian was even more motivated to continue competing and get to work in the gym. Unfortunately, shortly after her wins, Rosian was floored to find out she had been diagnosed with fibromyalgia. In basic terms, fibromyalgia is a longterm condition that causes musculoskeletal pain throughout the body. “My health has been my biggest hurdle. Shortly after my 2004 shows I was diagnosed with fibromyalgia after years of just having no idea what was wrong with me. I had to take some time off before I stepped back on the stage again but after I got a better understanding of what was wrong, I just decided that it wasn’t about to stop me from at least trying.”

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Despite her diagnosis, Rosian decided her happiness and love of competition were more important and returned to the stage in 2011. “I slowly got back into the gym and eventually made my comeback to the stage. I like to think of it as head games. Some days I would wake up in so much pain that existing seemed like a chore. So I would talk to myself a lot and remind myself that I am awesome and this was just another setback to overcome. The doctors recommend staying active and that’s what I did. I stood firm in the resolve that nothing was going to stand in my way and that I wasn’t about to lose another sport. Some days are obviously better than others but that’s how it is with life in general, so I just keep moving, I just keep pushing on.” After snagging first place in Figure at the 2014 CAC’s Rosian knew she was so close to claiming that top spot and knew she had to give her all in 2015. She planned on competing in four shows in 2015, finishing with Nationals and CAC. As the season progressed Rosian was hit with a couple road bumps and decided to change her game plan. “2015 didn’t go as planned as my prep was poor due to injuries and work so I decided that I needed to narrow my focus and concentrate on CAC.”

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Rosian literally ate, slept, and breathed bodybuilding in those months leading up to Nationals, making whatever sacrifice necessary to achieve her goals. “I requested to have my [work ] hours shaved down so I could get more rest and train at a more ideal time at the gym. Going at slower times allowed me to move freely between equipment and push through my workouts quickly and efficiently. I must say I had an understanding boss and, when I requested time off to train for CAC, it was no problem. He knew how much I wanted it and how hard I worked towards this goal. So, I got the time off and things seemed to flow a little better. I was getting more than enough sleep, my training went undisturbed and my meals were on time.’ Going into CAC, Rosian decided to completely revamp her physique and get it as close to her ideal as she could. “Previous years, I focused on what the judges wanted and always left feeling somewhat disappointed no matter my placing. I knew that, should I compete with a fuller look, I would stand a better chance. So, I ate and trained to meet those goals. I am a tiny person and I can admit I love to eat, but leading up to CAC it seemed that was about all I was doing and at times I questioned myself. But I knew I needed to retain that muscle fullness so I continued and I began seeing the desired results. As CAC approached I felt even more confident than previous years that this was it, this was my year. My conditioning wasn’t perfect but I was in peak condition.”

After CAC Rosian was overwhelmed with what seemed like never-ending messages from those who had watched her win the championship. “I didn’t need to message or call anyone since most were watching the live stream and had already bombarded my phone and social media with congratulatory messages. There were so many I couldn’t answer them all just yet, so I sent out a general thank you, but not before messaging someone most dear to me.” After such an emotional night Rosian was all about unwinding and relaxing with her favorite post competition treat... a hot cup of coffee. “I am not that over-the-top kind of person who craves wild cheat meals that send you into a post show sugar coma; I’m super simple. Just give me a real cup of coffee - real meaning sugar, cream, the works - and I’m happy!” When asked what was next on the agenda for this pint-sized firecracker, she had this to say: “Now, I simply want to prove that I belong, that I can hold my own with the best. Bodybuilding is a lifestyle and any bodybuilder will tell you that there is “always” room for improvement. I intend to continue to improve and get as close to that vision in my head as possible.”

Rosian had been to CAC three times previously but had a feeling this year was going to be a little different. “What I saw in the mirror made me super confident that I had finally gotten it right. I had finally figured out a look that best suited my body and I was extremely pleased.” Needless to say she had done more than get it right. She walked away a CAC champion and Antigua’s very first IFBB Pro, a title she is extremely proud of earning. “It’s an honour to be able to break through and prove that it can be done and that Antiguans can be recognized on the international level. Since my win other competitors have approached me, saying my accomplishments have helped spark that drive in them to achieve their own dreams on the international stage. I was completely humbled by that and am so grateful that people are able to draw something positive from my own struggles and journey.”

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I WOULD LIKE TO THANK ALL OF MY FANS FOR ALL OF THE SUPPORT AND ENCOURAGEMENT THEY HAVE PROVIDED ME THROUGHOUT MY COMPETITIVE CAREER. ALSO, MY CORE TEAM WHO HAVE SEEN ME AT MY WORST PHYSICALLY AND MENTALLY AND HAVE STAYED BY MY SIDE I WILL FOREVER BE GRATEFUL FOR EVERY LAST ONE OF THEM. LASTLY AND MOST IMPORTANTLY, I WOULD LIKE TO THANK THE ALMIGHTY FATHER BECAUSE WITHOUT HIM ALL THIS WOULD NOT BE POSSIBLE.

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BEATING TIME with LAMARR COWARD

During our interview with Barbadian bodybuilder, Lamarr Coward, we find ourselves unusually conscious of time. Not the time - it’s not that we are watching the clock; we’re exclusively focused on hearing his story and have nowhere to rush off to. But we’re somehow aware of the seconds filling up the minutes. See, he has started out by warning us that he is prone to the occasional outburst. More specifically: “I like beatboxing. I beatbox at random intervals regardless of where I am.” He doesn’t explain what prompts these musical interludes, so, just in case they are brought on by boredom, we feel compelled to keep the momentum and engagement going during the time he’s given us.

WRITTEN BY KOELLE BOYCE PHOTOGRAPHY BY PHOTOGRAPHFLAIR

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We’ve probably been lucky to pin him down today. Lamarr is a Computer Science major at UWI and, when he’s not studying or at the gym, he’s hard at work “trying to help build a poetry/spoken word community” in Barbados. He admits that it is not easy: “It can become exhausting trying to keep up with studies, life and other interests. Throw fitness into the mix and you’re bound to be walking a tightrope.” But it seems he has always been game for managing multiple, major tasks. Back in secondary school, for instance, he was both a runner and a baller: “I used to run track and play basketball. I was a part of Combermere’s basketball teams and actually have a bronze for Barbados Secondary Schools Athletics Championshios (BSSAC) under-15 80-metre hurdles,” he says with still obvious pride. That’s actually where his weight training started. Back then it would have been part of his preparation for either sport. Eventually, it became a challenge in its own right, if for somewhat dubious reasons. “Initially, what sparked the bodybuilding journey was a friend of mine starting the gym and getting bigger than me. It was sixth form; I was accustomed to being slightly bigger than the other guys in school. Then the comments started to become, ‘Wait, Lamarr, his arms looking bigger than yours!’” He remembers, with a smile, that that teasing was enough motivation. “Now, with my competitive and fun nature, I had to get better. At the same time, I had another friend close by named Ryan Hall, who was always bigger than me, so the objective was to catch up. However, it wasn’t serious back then, really just for the fun of it,” he admits. Incredibly, it was his during his first semester at UWI in 2013 that he decided to take it seriously and start training for his first show. Right along with adjusting to his new timetable, lecturers, classmates, campus… Maybe that’s why we are listening out for the random beatbox that might interrupt the interview. (Who knows how long it will last once it begins?) To be clear, Lamarr isn’t ‘busy’. He doesn’t give the impression that he tries to do too many things at once. But you do get the sense that he insists on making each of his moments count. It’s all about value. So we get ourselves back on track and remind him that he had started telling us about his first stab at competition. He says he first set his sights on the 2014 Mr. Schoolboy competition, which his friend, Ryan, also planned to enter. Despite having put a lot of time into training, in the end, he decided against it.

That seems reasonable enough, but then he chides himself for being “a very indecisive person.” He insists: “I grow tired of it at times…” By early 2015, after getting some much-needed advice, he was back on the wagon though, focused on competing at the Mr. Bridgetown competition in May. Still not letting himself off, he tells us, “Deciding to compete in 2015 was me taking myself out of the mind frame ‘one of these days’ to ‘I’m doing it on this day.’” Maybe that’s just one of the drawbacks of always trying to make the best use of your time. Figuring out what is the best use of your time. “WHY WASTE IT?“ Other choices have been much more clear-cut, like deciding what kind of training to do during his off-season: “I like to try challenging myself with calisthenics more... get the more advanced movements like levers and the human flag.” We’re nodding; if you’re going to do it, do it! But Lamarr is keen to make sure we appreciate the complete range of benefits. So, he adds: “It can be quite convenient, no gym needed, all you need are bars. The variations are endless...” Or settling on a type of cardio: “HIIT- because of the intensity, it’s never boring.” If you’re going to spend time working up a sweat, of course you should have some fun too. Or picking a favourite exercise. He cites deadlifts and squats among his top three, but doing muscle-ups heads the list because it offers what he calls a “total upper body/core challenge.” He goes on, “It works chest, triceps, back, shoulders and core. What more could you want? It also improves your overall efficiency for other bodyweight movements.” There we go, making sure we maximise that value. Lamarr’s answer to our question about what keeps him motivated to compete sums up his outlook: “The fact that I know I can be better. I have opportunity and potential. Why waste it?” So, you won’t find him missing the gym for weeks on end. Anyway, he says that would make him feel miserable. On the few days when he doesn’t feel like going in, he has a firm little talk with himself, “telling myself I’m a champion.” On those days, he does cut himself a little slack: “Even though [the workout] may not be as intense or close to my best, I’ve still done something toward my goal.” Focused, but not fanatical, he reasons: “The ideal at this stage of my life is progress.”

Our theory is looking shaky at this point… Do you mean you let all that time and effort go to waste? “I thought I wasn’t ready and decided to focus on [my studies] that semester,” he explains. RETROFITMAG.COM

Speaking of moving along, we’re reminded of the beatbox threat and steer the conversation toward his choice of competition class, which, it becomes clear, was really another no-brainer. If athletes get into this sport to be physically fit and healthy, or because it does wonders for their appearance, or even boosts their selfconfidence, Lamarr manages to eke out a huge, extra benefit. “Bodybuilding just has this magic about it,” he insists. “I’m a creative person, so I’m drawn to the free posing, which adds individuality.” For Lamarr, bodybuilding is artistic expression. He is inspired by what he calls the “golden era, the late seventies and eighties.” He says: “The posing back then felt more like an art form rather than mass dominant display. I would spend nights scouring YouTube for vintage bodybuilding video.” If you have seen him on stage, you might have noticed one or two lesser-seen classic poses included in his routines. For those he credits “Frank Zane, Serge Nubret and some other guys from the seventies and eighties, who are phenomenal posers with great physiques. The era when aesthetics was the most important thing. Watching the old Mr. Olympia competitions really shapes my choices in poses and my posing routine.” More than a little nostalgic now, he muses: “Overall, the love for bodybuilding in that era felt purer. Not saying that today’s athletes don’t genuinely love it (you have to in order to do it), but like everything else in the world, commercialism pushed the physiques in a different direction.” He doesn’t think that the changes are diminishing its value or appeal. On the contrary, he says: “I think the sport is now going through a stage of more refinement. It’s clear to see that with the introduction of the different physique categories recently. Bodybuilding has gotten to a point that only a very few will be elite and many will fall short in trying to reach the new standard. Having realised the dilemma, there is a concerted effort to make it more inclusive of other athletes and make it appealing to a larger crosssection. It’s being marketed differently. Why look at a mass monster when you can now aspire to have a beach body which is more attainable to the average person? A great example of that is the WBFF and that’s what the IFBB is now trying to include.” 26

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LAMARR’S CUTTING DIET MEAL 1: 2 WHOLE EGGS, 2 EGG WHITES 1/2 OR 1 CUP OF OATS WITH RAISINS MEAL 2: 1 CUP BROWN RICE, GRILLED CHICKEN BREAST OR FISH MEAL 3: 1 CUP BROWN RICE, GRILLED CHICKEN BREAST OR FISH MEAL 4: 1/2 CUP BROWN RICE WITH VEGETABLES, GRILLED CHICKEN BREAST OR FISH

When it comes to nutrition, it’s no surprise to find out that Lamarr is just as concerned about getting value for his money as he is about getting value for his time. Discussing supplements, he describes them as ‘definitely a plus but only in conjunction with a diet.” He goes on: “A lot of people expect the supplements to do the work. The issue I have is that a lot of supplements are overpriced, so I try to find natural alternatives. For example, instead of pre-workout, I’d use a cup of coffee. Only thing I use consistently is creatine.”

SNACKS: ALMONDS OR RAW PEANUTS WITH RAISINS As for most athletes, food preparation calls for some management skills: “I usually prep my food for 2 to 3 days depending on the quantity of meat or carbs I have because I like to switch it up. So I would have chicken breast and rice for 2 or 3 days, then marlin steaks and pasta for the next 2…. When I’m on the go (which is more often than not), I leave the house with at least 2 bowls of food. Ask my friends at UWI. I always have food in my bag.”

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Wrapping up now and we have managed to avoid the slightest hint of a beatbox… Lamarr, going back to the memory his first competition, can’t help but reflect on how rewarding his investment of time and effort (in his words, the “grind day in and out for 3 years”) into this sport has been. He mentions all of the “positive re-enforcement and encouragement” he received during and after that show, the people who have been and keep inspiring him (not only stars of yesteryear, “but locally Ramon Dodson and Maurice Arthur”), the sense of community in the sport (“even though it’s an individual sport, being surrounded by like-minded people is the most inspiring thing”) and his own big dreams for continued progress (“Pro card, international recognition and sponsorship… maybe even my own company… have a business revolving around certain aspects of fitness”). Inevitably, he’s moved to say thank you...

I just want to shout out anyone who has ever believed in me. Anyone who has ever encouraged or advised me. Shout out to the guys who’ve been grinding with me in the gym even if it was only for a while.” Hang on, this is starting to sound a bit lyrical… But he nips it in the bud. “ The list would take up an entire page, so I’ll just send love to everyone in my circle. We realise that we really would not have minded if he had added a beat. 28

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WRITTEN BY KOELLE BOYCE PHOTOGRAPHY BY PHOTOGRAPHFLAIR

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For RETRO-FIT’s photo shoot with Barbadian 1st degree black belt Shodan, Onoh Okey, we’re on location at the Marine Gardens Dojo. At the start, things are quiet. Besides our crew and Onoh, there are two other athletes plus her sensei. But it’s Saturday morning and, before we are through, thirty pairs of little bare feet will shuffle in and find their place on the mats. Onoh takes up position with more of a stride than a shuffle. And with good reason. Years of intense training have transformed her, by her own account, from a “girlie” girl (“I was more into dancing and cheerleading…”) into the champion athlete and confident young lady who is showing us around.

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In the beginning, she was the only girl there. “I had to get tough fast,” she remembers. For the girls who are training today, things may be a bit easier. Many are just three years old, which Onoh thinks is an ideal age. “I wish I had started at three years old like they are now, so that when I got to teenage level and [started] entering the world of competition, I would have already had the technical knowledge of Judo and it would have just been to build the strength.” She was ten years old when she took up the sport and it started out as just another entry on her list of fun things to do. “At first it wasn’t that serious for me…,” she admits. “But over time I really got to love Judo and got really serious about it.” An understatement, by any measure. She soon offers the unadulterated version. “I just love the sport. I love the thrill, I love the training, I love beating up the boys and just the joy of doing a drill and I’m doing it really well excites me and makes me feel strong. It just makes me feel really good and that motivates me to wake up and do it every day.” What could be more fun than beating up the boys? Well, apparently, it’s forcing them to do splits. Onoh explains. “I actually lead the stretches at the end of every [training] session and the boys don’t like it because I make them do splits” - an unexpected bonus of her former days as a dancer.

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Of course the journey has not been all fun and games. Those have been matched by intense tests of Onoh’s skill, strength and endurance on and off the mat. Judo pits one athlete against another over several rounds, sparring, grappling, throwing…. It takes countless hours of practice and drills to master match-winning techniques. But before that, factor in the level of self-discipline it takes to fight off one’s own reluctance and a slew of temptations and just show up for training. “An athlete’s life doesn’t really allow you to have a social life, so my friends would be going out and I would have to say ‘I can’t’ because I would have training the next morning at 8:00am.” Onoh doesn’t seem to have any regrets though. “It’s about deciding what you want to make it happen.” You might be surprised to learn how much it really takes to hold your own for the few minutes that a fight lasts. Onoh describes her workouts as “extremely intense” – no understatement this time. Apart from developing technical skill for competition, she explains, “We do weight training, medicine ball training, mobility training, sprints and long distance running.” Her workouts are designed to increase both endurance and strength. “Our weight training is really to build the muscle endurance and not necessarily to build the muscle mass.” The distinction is important because Onoh has to ensure that she stays within the limits of her competition weight class, which is under 48 kilograms, the lightest category for females. “The hardest part is getting your weight to be within your weight category,” she insists. ONOH’S TYPICAL WORKOUT: 20-40 minute sprints or a long run (varies, depending on the training cycle). Medicine ball drills, including only full body exercises. “One exercise would be a sit up, a squat and a lunge, so it definitely includes all the muscles in the body. You can’t isolate in Judo.”

It seems the trouble there is not so much with the selection of weights or routines as it is with the selection from the menu, especially when Onoh competes abroad. Not only is she adventurous (“I love to travel and experience different cultures”) but conscientious. What is culture without food? “You’ve already done all the training and the preparation, so, in that aspect, you’re ready. But then,” she implores us to understand, “when you have to get to the country and you’re seeing all this good food that you can’t eat, especially when you love to experience cuisine!” She has come up against this challenge a few times now, starting with her first outing at the 2014 Commonwealth Games in Scotland. But she seems to have settled on a better way to satisfy her taste buds. “Going into [the Games], I didn’t really expect to make it to the finals or perform as well as I did. [But] I was really proud of my performance. I almost won the bronze medal. I got shot out by four seconds! I could have tasted that medal…” Jokes aside, in actuality, Onoh takes nutrition very seriously. She tells us that she is on a “very strict diet, which includes no carbs.” We are incredulous. No carbs at all?! So, how does she maintain her energy? “It depends,” she says. “If it’s coming close to competition I’ll be strictly off carbs but if I don’t have a competition in a couple months, I can allow my weight to vary by maybe 2 kilos. So on average I’m usually 2-3 kilos over my category.” We are relieved, especially since Onoh’s list of her other interests is anything but sedentary: “I like anything adventurous and active, like water sports, ice skating, snowboarding, island safaris, anything to get my adrenalin pumping.” There’s no risk of her giving up her beloved Judo though. At 22, she has a few more years before she hits what she considers to be the peak age for competing at national level: “27, as it’s very strenuous on the body”. But beyond that, there are the Masters Tournaments, that’s if her budding career allows her to continue training. She recently earned her bachelor’s degree in Economics and Accounting and now works at a local financial institution.

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For the moment, Onoh is happy to still be in the dojo and even happier to see growing numbers among the sport’s younger classes, especially, of course, so many more girls. These girls will have the chance to enjoy the benefits of Judo, which extend beyond fitness and agility to its ability to inculcate values of respect, integrity and good sportsmanship. Still, it seems that the shift in the gender ratio may deny them one additional advantage that Onoh attributes to her time in the sport – “I’m definitely not the over the top, emotional female,” she muses. “I think, because I spend so much time with the boys, I’m more laid back.” Looking at the little ones working hard at their kata, we decide to reserve judgement on her theory for a few more years.

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The face you make when you know pain is coming

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Very few exercises have the ability to rival the squat as the King of All Lifts, but the deadlift does precisely that. Often ranked second in the big three of compound lifts (the third being the benchpress), this lift is perhaps the most technical that most gym goers would attempt. It also recruits an impressive number of muscles: while it’s known for strengthening the lower back, it also uses the core, upper back and leg muscles in the process, making it great for both strength and mass building. It’s also great for increasing grip strength. Many a fitness article has waxed poetic (at length) about the various benefits of this particular lift, and with good reason. It’s terribly efficient, and it works out one of the weakest areas on the average person today. So why hasn’t the deadlift seen its own fitness revolution, like yoga or Zumba? Why isn’t it a “must do” move like the benchpress? Turns out the answer is pretty simple: It kills you... What? It’s called a deadlift for a reason. Sure, many people would love for you to believe that it’s called the deadlift because you’re lifting dead weight off the floor. An admirable cover up, but it’s definitely named after the limp feeling you’re left with after having finished a set. Your immortal soul is the price paid for its efficiency; in one rep, you work pretty much every muscle except those in your chest and neck. And even that is debatable, as the tension needed to perform this lift affects everything, from your face, contorted in perpetual agony, to your feet as you focus on maintaining necessary stability.

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WRITTEN BY JESSICA REYNOLDS

Truly, this exercise has made an impact on the world of self-inflicted torment that is unlikely to be replicated. Unlike most other exercises, the starting position of the deadlift does not put you in any immediate danger. The squat finds you with the weight of the world (or the next safest equivalent) on your shoulders. The barbell row, or even the dumbbell curl, places the weight in your hands, meaning discomfort will come eventually. But the deadlift is unique in that regard. You could crouch behind the bar as long as you want, but instead many choose to pick it up. You are then left to grapple with the consequences of that decision until your set is finished. While most exercises tend to settle into a rhythm after some time, every rep is the first with the deadlift. You are now locked in an epic battle with gravity, fighting to exert your will over that of the unflinching iron. Somehow, throughout all of this, you will find it within you to maintain near perfect form as you ride the fine line between injury and godhood. No exercise reflects the cruelty of Lady Iron like this. This exercise, though extremely beneficial in different areas, is not for the faint of heart. Improper technique can lead to anything from banged up knees and shins to torn biceps and blown out backs. Proper technique will result in the aforementioned benefits, the admiration of your peers and an unparalleled boost in selfconfidence. Both bring pain, misery and death in differing measures. Should you, after adequate warning bordering on fear mongering, decide to add the deadlift to your exercise regimen, here are a few things to consider to minimize your likelihood of injury and maximize your recognition as a supernatural entity...

1. Approach the bar with reverence. While no lift should be undertaken lightly for fear of injury, this is a far more involved undertaking than most. Your complete focus is needed to ensure that you get the most out of the exercise. 2. The bar will be travelling in a straight line from the floor to where your hands meet your thigh (usually around mid thigh). When setting up, ensure that the bar usually rests over your midfoot with your knees and shoulder-blades over the bar. This would put your hips above parallel in a position reminiscent of a half squat. 3. Make sure your stance is stable: hip width apart with feet flat and firmly planted on the ground. When you begin the lift, push through your heels to ensure that you remain grounded. 4. Hands should be about shoulder width apart. To work on your grip strength, you should hold the bar in the “double overhand” position (with both palms facing you). This is the most natural way to hold the bar, however, in your valiant war on gravity, it may look to slip right out of your grasp and return to the floor. When your grip begins to impact your workout, you can switch to the mixed grip (with one palm facing away from you). By mixing the grip, the bar essentially rolls from one hand into the other meaning it can’t drop onto the floor. Relying too heavily on the mixed grip may cause imbalances in the body, so try not to become too dependent on it. Instead, work on strengthening your double overhand or the hook grip (similar to the classic grip, but with the thumb trapped under the other fingers).

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5. The elbows remain locked before and during the lift in order to minimize the bar jerking. Never attempt to pull the weight with your arms, as this may tear your bicep. The force of the pull comes from pushing through your heels and driving your hips forward to stand up and achieve the lock out position. Your arms are only ever meant to hold onto the bar, not support or pull its weight. 6. The objective is to maintain a straight back throughout the exercise. Keep your chest up to avoid your back rounding, but do not squeeze your shoulder blades. The lower back should be neutral and the abdominal muscles engaged throughout the movement. Your head should be in line with your spine to decrease neck strain. When you reach the top of the movement do not lean back (this can lead to a herniated disc), shrug your traps or roll your shoulders back.

7. The hips are the main source of movement, which become locked out once you reach the top of the movement. When lowering the bar, push the hips back first before bending the knees (if you’re doing the stiff legged variety, the knees remain locked out). 8. When executing the lift, do not jerk or bounce the bar off the floor. The deadlift works many muscles, including those around the spine. Jarring movements can disrupt the tension and alignment you’ve set up and open you up for a host of injuries, like a herniated disc. It may be the terror of the weight room, but the deadlift (done correctly) is one of the most rewarding exercises to ever make a lifter break out into cold sweat. From improved posture to a stronger core and legs, it is as unavoidable as it is treacherous and deserves a spot in any good workout routine. You may never come to like it, but consider it the Buckley’s of exercise: It feels awful. But it works.

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LYNETTE THOMPSON IN HER OWN WORDS WRITTEN BY KOELLE BOYCE PHOTOGRAPHY BY PHOTOGRAPHFLAIR

We’re up close and personal with Barbadian Body Fitness competitor, Lynette Thompson. She sums herself up using just 3 words. Dutifully and as always, we fill in the details. AMBITIOUS Lynette has been competing in the Body Fitness Class since 2010. Her most recent event – the Barbados Nationals – marks something of a culmination in a series of goals that she has been setting herself as far back as 2007, which she remembers as “the first time I set foot in a gym”. That first foray into fitness was inspired by seeing a friend of a friend take first place in the Island Fitness Pageant. Lynette continued to train consistently after that until 2010, when surgery, followed by a knee injury, forced a hiatus. Five years on and she found herself back at it again, this time with a different objective in mind. “A friend of mine posted a picture of us on Instagram from Kadooment Day 2015. I appeared much bigger than I thought I was and that was the eyeopener for me. I didn’t like what I saw, considering where I knew I could be. So, initially, my training was not geared for competition but for personal improvement.” She made such good progress that she was soon being encouraged to enter her gym’s in-house competition. Despite having taken such a long break, getting back into competition mode was less challenging than you might expect. Lynette says that re-starting her training was simple: “I had a mission and I committed to it.” She decided to switch competition class from Fitness to Body Fitness. “Fitness can be strenuous on the body,” she explains, “and, given my knee injury, it was a

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V IVACI O U S Buckling back down to a strict diet was less straightforward. Lynette has never been one for discriminating when it comes to eating. “I love snacking and the endorphins released from a good ice cream or chocolate... Heaven!... Broccoli, somehow, doesn’t do it for me.” In fact, she recalls the first time she told her sisters about her plan to get fit: “They both laughed uncontrollably simply because everyone knows ‘Lyn loves junk food.’” So, during her break, true to form, Lynette’s eating choices had been anything but dull. She remembers “happily eating whatever was inviting” and sighs that having to restrict her meals once again “was and still is not fun for me.” The change in competition class also meant that she had to increase her proteins and green vegetables and lower her carbohydrate intake. Her commitment to her goals keeps her on track though, as long as a competition is looming: “When in training, I eat to time and accurate meals”. As soon as offseason hits, her penchant for more adventurous eating kicks in. “I become my worst enemy food-wise – late breakfast and anything tasty thereafter and only when I’m hungry and that doesn’t serve for good utilization of food.” Maybe it’s her frank admission that living fit, especially eating fit, is an ongoing challenge. Maybe it’s her apparent ability to find a balance that works for her. But she says people often approach her to ask why she competes. She clarifies, employing her best Bajan twang: “The more accurate question and exclamation would be, ‘How you does do dat doah? I could never be suh disciplined!’” Her standard response? “One day at a time. Staying committed to both diet and exercise has its challenges but a bit at a time is my approach.” LYNETTE’S CUTTING DIET MEAL 1: 4-5 EGG WHITES, OATS AND GREEN TEA OR PROTEIN PANCAKES AND GREEN TEA MEAL 2: A PROTEIN BAR OR SHAKE MEAL 3: BROWN RICE OR SWEET POTATOES, GRILLED FISH OR CHICKEN AND BROCCOLI MEAL 4: AS FOR MEAL 3, USUALLY WITH REDUCED CARBS MEAL 5: A PROTEIN SHAKE MEAL 6: GREENS AND GRILLED FISH OR CHICKEN MEAL 7: A PROTEIN SHAKE WATER IS THE DRINK OF CHOICE AT EACH MEAL.

It’s not only the adults who have been impressed or drawn in by Lynette’s vivacious personality and passion for her sport. Look no further than her biggest fans – a group of seven-to eleven-year-old bodybuilders – for the evidence. She’s been training these young athletes for a little while now, having been approached by their primary coach to assist them with stage presence and posing. She says: “They are always excited to know when I’m competing and look forward [to] my results... No pressure right?!” She’s surprisingly philosophical when she thinks about the real value of the time she gets to spend with them. “It is always interesting to watch the little ones do what many adults aren’t brave enough to try.” Above all, she sees it as a “period of exploration” for the kids, one that may or may not lead to bigger things. “If it turns out to be their passion then they usually continue to try to excel at it.” RETROFITMAG.COM

CREATIVE Lynette herself has been through a few stages of discovering her passion. Before getting into fitness, she was a trained dancer with Barbados’ Israel Lovell Foundation. After several years at that, she decided it was time for a change: “I was just interested in trying something new.” Her original class, Fitness, proved just the thing. “In the Fitness class, it was most definitely the freedom of creativity in the ways the body is twisted, contorted and displayed [that I enjoyed]. The combination of dance, strength and flexibility is always exciting.” Even when her surgery and injury prompted the switch to Body Fitness, her enthusiasm was unabated: “Body Fitness was then seen as a new step and it felt like a natural progression for me.” She goes on to explain: “I like to embrace new experiences and new challenges. Life would be too boring otherwise.” Naturally, Lynette insists on mixing things up a bit when it comes to her training regime as well. She switches her training sessions every two weeks, rotating the days on which she targets different areas. For her three-times-a-week cardio sessions, she’s more likely to do obstacle courses than opt for solid state exercise: “They beat running on a treadmill like a hamster any day!” She doesn’t object to taking her training outside of the gym either. That may mean jogging or doing high intensity interval training (HIIT), which she finds especially effective. MON: BACK, SHOULDERS, ABDOMINALS, CARDIO TUES: LEGS AND GLUTES WED: SHOULDERS, TRICEPS. CARDIO THURS: BICEPS, CHEST, ABDOMINALS, CARDIO FRI: LEGS, GLUTES SAT: PLYOMETRICS SUN: REST DAY Turning the topic back to competition, when we ask what it’s like to compete against her sister, Dionne Thompson, another Body Fitness athlete (see our May 2016 issue), Lynette’s response seems as creative as ever. “Hmm...,” she starts cautiously. “The funny thing is I don’t see it as competing ‘against’ her per se. I just feel like it’s a privilege to be on stage with her.” Our scepticism subsides as soon as she begins to explain how their relationship as athletes works. “We both hit our zones and do our own things. More often than not, I don’t hesitate to ask for pointers and a stone cold critique. If there’s anyone I can trust to be brutally honest, it’s her. Though I was competing before she was, I think she’s much more seasoned now than I am. 44

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I learn a lot from her. She has worked extremely hard to get where she is and I think it’s very LYNETTE’S FAVOURITE EXERCISES JUMP SQUATS “AS THEY ENGAGE THE GLUTES, QUADS, HAMSTRINGS AND CORE.” LEG PRESSES “BECAUSE OF THE CHALLENGE OF MOVING THE WEIGHT AND THE SURPRISE OF HOW MUCH MY LEGS CAN PUSH.” PLYOMETRICS “JUST THE COMBINATION OF THE DIFFERENT MOVES I LIKE.”

I MUST ALWAYS THANK MY COACHES AND TRAINERS THROUGHOUT THE YEARS. GOD KNOWS I’M NOT EASY WHERE DIET IS CONCERNED BUT THEY ALL STICK BY ME. MY FAMILY AND FRIENDS ARE ALWAYS BEHIND ME, TOO. IF NOT FOR THEM I’M SURE I’D FORGET MY NAME ON STAGE! OH! AND I CAN’T FORGET MY GYM CREW, THOSE WHO COMPETE OR NOT. THEY ARE ALWAYS MOTIVATING ME TO KEEP GOING THROUGHOUT DAILY WORKOUTS. I THANK YOU ALL! SO MUCH SUPPORT, I’M FOREVER GRATEFUL.

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TAKING FITNESS TO WORK

UWI FITNESS CHALLENGE WINNERS

Since 2012, the Cave Hill Campus of The University of the West Indies (UWI) has hosted “Campus Wellness Week” – an annual week of activities geared towards promoting health and wellness amongst its employees. Having been initiated as a result of an employee survey, which found that 64% of males and 75% of females interviewed were either overweight or obese and that 100% had at least one risk factor for chronic non-communicable diseases (CNCDs), the Wellness Week (which replaced Campus Health Day) is now augmented by a number of other events which take place throughout the year. These include team weight loss competitions, lectures on nutrition, line dancing and aerobics classes. One of the most recent additions to the Wellness Week events is the UWI Fitness Challenge, which started in 2015. Coordinated by employee, Ryan Carrington, this competition requires participants to complete a number of gruelling challenges, totally unlike the other fitness activities which take place on the campus. In 2016, competitors were required to complete five challenges over a four week period. The challenges included a 4.9 km race, timed “rounds” of globe jumps, stair runs, mountain climbers and squats, an Argonauts Challenge, hill sprints and the Super Challenge, which consisted of a one mile run, globe jumps, tyre flips and of course the “dreaded” burpees. After the sweat and dust had settled, Damian Cohall and Nicole Atherley were crowned the overall UWI Fitness Challenge male and female winners respectively. (There is also an “over-forty” class in both the male and female categories.) I chatted with the overall winners to learn more about their fitness journeys, what it took to compete in the event and how it felt to be named as the challenge winners.

WRITTEN BY NICOLE SUE PHOTOGRAPHY BY PHOTOGRAPHFLAIR

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An employee of the Campus for ten years, Nicole Atherley works as a Senior Laboratory Technician in the Faculty of Science of Technology. Although she has been involved in fitness for some time, this was her first competition. Nicole’s quiet and unassuming demeanour and slim physique can be considered deceptive, as she powered through the challenges to be named Ms. UWI Fitness Challenge winner. N.A: All! No lie! All of the events caused me to push my body in exercises I am not accustomed to. That made it worthwhile. R.F: Tell me a bit about your lifestyle prior to the UWI Challenge competition. Have you always been involved in fitness? N.A: I have been going to the gym (not consistently though) from the time I started working at the University. Over the past 3-4 years, my diet has changed from eating anything to eating as clean as possible, i.e. no artificial flavours or colours and no products with added sugar. Many times, this means preparing what I eat from scratch! I weight train every week and go hiking on Saturdays. R.F: What motivated you to take part in the UWI Fitness Challenge 2016? N.A: I wanted to try something different and I also thought this would help improve my fitness level. I was also encouraged by a fellow competitor to sign up. R.F: What was your preparation like for the challenge competition? Did you have a specific training programme and/or diet? N.A: A group of us prepared by trying some of the listed events, such as the back hill runs. I changed my weight training by increasing the number of reps [repetitions] I complete for my exercises. R.F: During the competition were there any events that were particularly challenging? 48

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R.F: What was your favorite event…. the one where you felt most comfortable? N.A: From the time it was advertised, I was looking forward to the tyre flip, so I was definitely excited to do that. The best event, I think, was the step challenge. But all of the events definitely pushed me past my comfort zone! R.F: How did it feel to be named Ms. UWI Fitness Challenge Winner 2016? N.A: Content…happy….relieved. It was definitely an experience. The interaction between competitors was great; we encouraged each other along. I was glad to be a part of that…and happy that I won. R.F: What advice would you give to someone who is interested in improving his or her fitness and possibly taking part in similar competitions? N.A: Start somewhere! Once you make that first step, anything is possible. Be consistent. For some people, it is easy to start, but after a few weeks, that is it. Be patient! Change and improvement may be gradual, and may happen over the course of months, not days. Do not give up - it will be worth it! R.F: UWI Fitness Challenge 2017? N.A: That is the plan!

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For Damian Cohall, or “Doc” as he is sometimes called by his colleagues and training mates, the UWI Fitness Challenge 2016 was not a new experience as he was the first runner-up of the inaugural competition held the previous year. Dr. Cohall, a lecturer in the Faculty of Medical Sciences, joined the Campus family in 2008. Damian explained that he exercises routinely and has dabbled in CrossFit and weight training. He has also completed a number of charity races along with obstacle and rowing challenges. As Chair of the Campus Wellness Week Planning Committee, he is keen on motivating others to adopt healthier lifestyles and aims to lead by example.

R.F: Tell me a bit about your lifestyle prior to the UWI Challenge competition. Have you always been involved in fitness? D.C: My involvement in fitness started in high school where I played under-16 and under-19 basketball for my alma-mater, Jamaica College. My interest in fitness continued through University into my professional career, where it heightened. R.F: What motivated you to take part in the UWI Fitness Challenge 2016? D.C: Well, as Chairman of the Wellness Week Committee, I wanted to motivate the participation of other employees on Campus by actively competing in the fitness challenge. Also, I participated last year and was placed first runner-up so I thought this was my year to be crowned champion. R.F: What was your preparation like for the challenge competition? Did you have a specific training programme and/or diet? D.C: My workout and dietary programme were fairly basic. My workout included 4 days in the gym doing isolated weight training movements. I also incorporated some cardio workouts by doing hill sprints and a long distance run intermittently. 50

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My diet entails tapering my carbohydrate intake as the day progresses to a high protein intake in the evenings. My day usually ends with a protein shake after my workouts. R.F: During the competition were there any events that were particularly challenging? D.C: The hill sprints were the most challenging. This included running the “hairpin” section of Free Hill stretch at the back gate of the University’s campus five (5) times. R.F: What was your favorite event…. the one where you felt most comfortable? D.C: My favorite challenge was the Super Challenge. It involved long distance running and strength training components, which allowed me to maximize my chance of being victorious due to my conditioning towards those types of challenges. R.F: How did it feel to be named Mr. UWI Fitness Challenge Winner 2016? D.C: I was ecstatic! Knowing that hard and proper training contributed to my success is a testimony and should be used as motivation for others who are interested in fitness.

R.F: What advice would you give to someone who is interested in improving his/ her fitness and possibly taking part in similar competitions? D.C: I would suggest that they take it a step at a time. It will require a series of conditioned attitudes towards your diet and towards physical activity. I would also remind them that the conditioned attitudes require discipline, time and plenty effort. Participating in a fitness challenge is hard work but fun. This should be considered as part of validating your fitness lifestyle. R.F: Whatâ&#x20AC;&#x2122;s next for you in terms of fitness? D.C: I intend to continue my workout and diet plan. Also, I am looking forward to my registration for the Ms. and Mr. UWI Fitness Challenge as the defending champion. R.F: UWI Fitness Challenge 2017? D.C: Yes, definitely!

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