RETRO-FIT Magazine issue 3

PAULA JANEWNBF PRO FIGURE COMPETITOR

JEFFREY GAYWNBF/INBF COMPETITOR

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INTERVIEWS WITH

DOMINI ALLEYNEBABBFF BIKINI FITNESS COMPETITOR

NADZ BRETNEYBABBFF BIKINI FITNESS COMPETITOR

HOSKIN WORRELL

EXCLUSIVE PHOTOS

BARBADOS BIKINI BARBADOS BIKINI FITNESS AND FITNESS AND MEN’S PHYSIQUE CUPMEN’S PHYSIQUE CUP

INSIDEISSUE 003

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BTS of the cover shootWITH PAULA JANE AND JEFFERY GAY

Glycemic IndexEXPLAINED

Crossfi t THE GOOD AND NOT SO GOODPART 1 OF A 2 PART SERIES

Barbados Bikini Fitness and Men’sPhysique CupSHOW REVIEW

Domini AlleyneBARBADOS AMATEUR BODYBUILDING AND FITNESS FEDERATION BIKINI FITNESS CUP CHAMPION

Caroly ErasmusBERMUDIAN IFNN FITNESS PRO

Hoskin Worrell10 TIME CAC WELTERWEIGHT CHAMPION

Paula JaneWORLD NATURAL BODYBUILDING FEDERATION WNBF FIGURE PRO

Jeff rey GayBARBADOS MR SCHOOL BOY 2012

Tamara Ribeiro-BaileyTRINIDADIAN IFBB FIGURE PRO

Nadia BretneyBARBADOS AMATEUR BODYBUILDING AND FITNESS FEDERATION BIKINI FITNESS NOVICE CHAMPION 2012

Eve BenthamHEALTH AND FITNESS SPECIALIST

PROFILES

ARTICLES

RETRO-FIT

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Editor’s Note In this age of high speed internet, super computers capable of millions of complex com-

putati ons in seconds and even the microwave, results are expected immediately. Body-

building and fi tness go against the grain. The goals set in bodybuilding and fi tness are only

att ained by relentless focus, persistence and conti nuous self-explorati on and reinventi on.

Results are only seen with the applicati on of acquired knowledge over ti me.

We have moved into a new season applying these principles of focus, persistence and self-

explorati on and with new energy and a wider vision for the magazine. The move is on to

expand our reach beyond the shores of Barbados and to showcase regional talent. Aft er

all, we are already united by the internati onal language that is fi tness. To this end, this

issue of RETRO-FIT Magazine features two celebrated Bermudian athletes in the persons

of IFBB Pro Caroly Erasmus and Monroe Darrell Jr., alongside Bikini Fitness competi tors,

Domini Alleyne and Nadia Bretney, and four-ti me Darcy Beckles champion, Hoskin Wor-

rell. Added to this, we have cross-federati on competi tors, Jeff rey Gay, who is fresh from his

victory at the School Boy Championships, and WNBF Pro, Paula Jane.

Fitness is, of course, not limited to competi ti on. Many are the methods of developing and

maintaining an impressive and healthy physique. So, in this issue we are going to get you

moving with Wuk Up aerobics from the “Wukup Man” himself, Evy Bentham.

I hope that you will enjoy our third instalment of RETRO-FIT and we thank you for your

conti nued support.

Richard Boyce

Editor-in-Chief

RETRO-FITEDITOR-IN CHIEF

EDITORS

WRITERS

PHOTOGRAPHY AND DESIGN

CONTRIBUTING PHOTOGRAPHERS

Richard Boyce

Asha ChaseJeffrey GayRamona Morgan Gareth Norris

Richard BoyceAsha ChaseRamona Morgan

Photographfl air

Tramaine WorrellPerspective Image

ON THE COVER: PAULA JANE & JEFFREY GAY WNBF PRO FIGURE & SCHOOL BOY CHAMPION

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© 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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CONTACT US: e: retrofi [email protected]: htt p://www.retro-fi tonline.com/

BehindTh eScenes Cover photo shootWe met up with Paula Jane and Jeff rey Gay bright and earlthe Mr School Boy (Barbados) competition, which was hel2012. Th e shoot took place at Sunset Crest, St. James, Barbwho don’t know where that is, it is jus below de police statiode road from de mall. Th ey had both returned from competing at the World NatuChampionships and may have been suff ering from a bit of

Th ey were both quite tired and we think Jeff had not slept of winning his fi rst show. Shanelle of Iheart Makeup was oas the makeup was on and the cameras came outthey perked up.�RF

ly the Saturday aft er ld back in November bados and, for those on pun de nex side a

ural Bodybuilding f jet lag.

due to the excitement on hand and as soon

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Domini Alleyne is the newly-crowned champion of the in-augural Barbados Bikini Fitness Cup. Her physique has

been forged like a diamond under pressure and unearthed from dark places in her past...

RF: How long have you been training?

DA: I have only been training for 1 year but in the past 3 months the intensity has gone up signifi cantly.

What drove you to compete and how did it feel stepping onto the stage for the fi rst time?

The seed to compete was sown when I went with some friends to see a bodybuilding show and was approached by one of the organisers about competing. At the time I was emerging from a dark period in my life, recovering from being in an abusive relationship, compounded by a very restrictive church life. As you could imagine, competing was the last thing on my mind. That seed has grown though and while I am not sure how I got from there to here, as they say in the movies: the rest is history. Maybe it was because I always used to hear that I would never amount to anything good, so I have a HUGE point to prove. I have tapped into that negativity and use it to drive myself forward. I know I will be someone great. My name is DOMINI. Don’t you forget it! (laughing).

What keeps you competing?

Knowing I’m seeing different results every time I look in the mirror; also the fact that I inspire people to take a closer look at themselves and I inspire them to make changes to the way they look.

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What do you want to achieve fi tness-wise and competition-wise?

Every woman will say: a great body with a wrinkle-less, killer ass (while grin-ning). Competition-wise, I just want to see how far I can get. If I get a Pro Card that would be nice, if I don’t, I’d still know in my heart that I had achieved what I set out to do: help infl uence a generation to get …. FIT, TIGHT & EAT-ING HEALTHY.

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When you’re not in the gym training, what do you like to do?

Spending time with my partner watching tv, sleeping, cooking, helping people to get fi t and working. Yes, I said working, I like what I do.

Do you do other things to keep fi t be-sides train in the gym?

I go running and I skip at home.

What does a typical day look like for you? How do you get your training and all your meals in?

2:30AM - breakfast

4:00AM - head off to start work from 4:30am to 1:15pm

1:15PM - train 45 minutes

2:00 PM - head home to pre-pare to cook

3:00 PM - head to bed for a 3 hour nap

6:00PM – cook for the next day

8:00PM – head back to bed to start again.

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How do you split up your training sessions?

Typically I break the week down:

MONDAYS - Legs

TUESDAYS - Arms, Shoulders, Chest and Abs

WEDNESDAYS – Legs

THURSDAYS – Back

SATURDAYS -Legs

Sometimes l change the days around. I do about 4 sets for most movements, reps 15, 12, 10, 8; heavier weights, fewer reps.

What is your calorie intake like in the off season?

Honestly, I don’t really check. I just watch what I eat but when I’m prepping for a com-petition I count everything.

Where do you see yourself in 5 years?

A mother of a little fi tness baby (LOL), a per-sonal trainer and maybe an IFBB PRO.

What show do you plan to compete in for the 2013 season?

I have already won the fi rst show of the sea-son here, Barbados Bikini Fitness Cup, and I now plan to compete at Nationals in August and then Darcy Beckles in October.

There have been some critics of the Bikini Fitness class, who say it is too sexy. What are your thoughts?

Too sexy??? Come on…! Bikinis on the whole are sexy. I say if you have a problem with the shows don’t go to them.

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What do you think about the changes to the posing routines and swimsuit regulations as outlined by IFBB?

Once it improves the sport and allows the judges to do their jobs more accurately then it’s fi ne with me.

With the introduction of Men’s Physique and the Bikini Fitness class do you think that bodybuilding is becoming more watered down?

No I don’t think so…. I believe the Barbados Building and Fitness Federation is just try-ing to split the shows up. Bodybuilding will never be watered down because it has its own crowd.

What changes are you planning to bring to the stage for the 2013 season / next competi-tion? Overall improvements, maybe condi-tioning, muscle separation etc...?

Sexy for sure; close to perfect glutes and a little more muscle.

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

I would like for people who don’t know what’s going on to stop making accusations and get to know the sport. I would like them to know what athletes have to go through to get to where they want to be. What I would change… hmmm, I would like to see a lot of changes but I wouldn’t comment on that.

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

Believe it or not I don’t have any, I enjoy training them all.

Do you always have a training partner and, if so, what qualities must they possess to be part of your training routine?

I don’t get to train with a partner often. Sometimes I train with my partner, Ramon, or a friend that’s here from Japan. It’s always cool training with her because she’s serious. I dislike training with people who are not as serious as I am

I have asked this a few times now and have had the same answer but what is the hardest part of contest prep, dieting or training?

They can be equally diffi cult at different stages of my prep. The worse however, would be the last 2 weeks of my diet.

What is your favourite cheat meal?

Meal... [you mean] meals! Chocolate, ice cream & popcorn

What are you hoping to accomplish for the 2013 season?

Doing very well at National this year and go-ing to CAC in the Dominican Republic.

Who are the bodybuilders / fi tness competi-tors you look up to internationally and locally?

IFFB Pro Vickie Borman (Barbados), Ramon Kamar Broomes (Barbados) and IFBB Pro Nathalia Melo.

What are the main stages of your contest prep?

Each stage has a particular purpose:

PHASE ONE as I like to call it will be a monitoring of carbohydrates, proteins and fats to ac-quire as much lean body mass as possible, not looking for so much fat gain, just above main-tenance.

PHASE TWO the training is stepped up a notch as my calories, particularly my carbohydrates, drop below maintenance.

PHASE THREE the calories are manipulated again and my carbohydrates are increased slightly. At this stage the training frequency drops, but on the days that I do train, the sessions are quite intense.

As I transition into the fi nal two stages, weight training ceases completely but I still do cardio. Nutrition-wise, salt and food manipulation are paramount in these last stages as I seek to ac-quire the ideal look come contest day.

The cessation of weight training give my body and my muscles adequate time to heal and also I fi nd it help with my skin and conditioning.

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Having great glutes is a wow factor for a Bi-kini competitor’s look. How do you go about training yours?

Can’t tell out my secrets now [insert evil grin here]… for now I’ll say lots of squats.

What’s in your lunch box?

At the moment, beef and sweet potatoes, chicken and brown rice and fi sh and yam.

If you had to give a piece of advice or mo-tivation to that girl / woman out there who is thinking about competing or just getting herself into shape, what would it be?

Stop talking about it and just do it… you will get help along the way.

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

Mr Stanley and Mrs Harriet Macdonald (Sim-ply Distinctive Dry Cleaners & Laundry), Ms Rosie Hunte and her band, Mr Marv Gamble, Ms Vanessa Nurse (Black Up) Mr Ramon Kamar Broomes (Trainer and partner), Ms Portia Doyle (Chakra Spa), Tracey Rochester (Exclusively Hair), Trevor Sealy, Dr. Andrew Forde, Ms Shirley Garnes, Mr & Mrs Baker (Parents) Mr & Mrs Wiggins (Flawless Con-cepts Gym), Lisa Dash, Cindy Moses, Erin Griffi th, Sarah Culpepper, Twacy Chan, Rich-ard Boyce and many others… Thank you for all the support and sponsorship. �RF

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Caroly Erasmus

BERMUDIANBERMUDIAN IFBB FITNESS PRO IFBB FITNESS PROPHOTOGRAPHY BY PHOTOGRAPHY BY PERSPECTIVE IMAGEPERSPECTIVE IMAGE

RF: How long have you been training? CE: I have been training seriously for 5 years now.

Who or what drove you to compete in your fi rst show? I needed a new challenge in my life and decided to get ready for my fi rst Fitness competition in April 2009. I went on to win Bermuda NOC (Night of Champions) in Au-gust 2009.

What do you enjoy most about compet-ing in the Fitness class and what’s your main motivation for competing? I love the challenge of getting a Fitness rou-tine together: choosing the theme, the mu-sic, the costume & then putting the chore-ography together. For me Fitness is the one category where you can let people see your personality and ‘let go’ a little on stage.

Are you a very active person outside the gym? My life is in the gym! Yes, I agree, there should be balance between your competition life & your social life, but when I’m focused on getting ready for a show, you’ll have to come to the gym to see me.

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How do you split your training ses-sions between weight training and fl oor work? I try to combine some of my fl oor work (strength moves, high kicks etc.) while I do my weight training. This way I improve my fi tness level & endurance to perform my fi tness routine. I do go for gymnastic train-ing twice a week, to work on new moves specifi cally for my routine.

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What is the fi rst Pro show you plan to enter? I am planning to get my feet wet on the Pro stage as a fi gure competitor. The fi rst show I am planning to compete in is the Houston Pro Figure in October 2013.

What is your competition mindset? How do you maintain your focus in the weeks leading up to a big event?My competition mindset is: “Impossible? Nah! I’mPossible!” Once I get ready for a show, there is no way that I will not be ready. I’m very hard on myself and always want to improve from my previous show. Once I achieve that, I’m happy and can let the judges do their thing.

What is it about your physique and stage presence that places you ahead of the pack?I’d say my overall symmetry & my presentation on stage.

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NAME:IFBB Pro Caroly Erasmus

AGE: 32

HEIGHT: 5’3”

OFF SEASON WEIGHT:125lbs

COMPETITION WEIGHT: 118lbs

COMPETITION HISTORY:

2009 – Bermuda Night of Champions – Overall Fitness Winner

2009 – Central American & Caribbe-an Championships (CAC’s) Grenada – Fitness 3rd place


2010 – CAC’s Aruba – Fitness 3rd place



2012 – CAC’s Puerto Rico – Overall Fitness Winner (Pro Card Earned)

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How strict are you with your diet and what’s a typical diet like for a Fitness competitor?I’m very strict with my diet. Every phy-sique is different so you have to make ad-justments to your diet according to that. For me, it’s protein all the way with one or two carb meals a day, depending on my activity level for that specifi c day.

In your opinion, what is the biggest misconception persons have about your sport?The biggest misconception that people have about our sport is that you can maintain your stage physique ALL year round. When people criticise an athlete for gaining a few pounds after a com-petition, it hurts me. We put our bodies through extremes and we work hard to look a certain way on stage. Unfortunately that physique cannot be maintained. Even some athletes struggle with that concept and go through “Post Competition Blues”.

Name one exercise that you hate do-ing and one exercise that you could do every day.I’m really not in love with leg extensions, but I can do any back or shoulder exer

cise everyday!

Hardest part of contest prep, dieting or training? Hardest part for me of competition prep is to get enough rest. Training and dieting are not a problem for me, but to get suf-fi cient rest for the amount of work I put in is a struggle.

What is your favourite cheat meal? Cheese and peanut butter! [big smile]

What is your next big goal and how are you working towards it? As a long term goal, I am looking to compete in the Ms. Olympia. Competing in other Pro shows and getting feedback from the judges will give me a good idea of what I need to improve on so as to meet my long term goal and dream. My coach and I will work together on my weaknesses to achieve this.

Who are the bodybuilders / Fitness competitors you look up to interna-tionally and locally? Carmichael Bryan is not only my coach, but he is also someone that I look up to as a bodybuilder. He has overcome many struggles in his bodybuilding career, but never gave up on himself or his God-given talent. Today he is one of, if not, the best trainers and coaches around! Adela Gar-cia, all-time Fitness Olympia Champion; two-time Ms. Fitness Olympia, Jen Hend-ershott; and Tanji Johnson, 6-time IFBB Fitness Champion keep me motivated with their energy and love for the sport while IFBB Figure Pro, Nicole Wilkens, and IFBB Figure Pro, Erin Stern, have some of the top physiques in this sport! All these athletes work damn hard to be where they are today and that, to me, is such an inspiration!

What’s in your lunch box? [laughing] Chicken, asparagus & almonds.

Do you have any shout-outs to fans, friends or loyal supporters? Big shout out to Carmichael Bryan, who never left my side through my jour-ney towards my Pro Card; the Bermuda Bodybuilding Federation for their support throughout my amateur competition ca-reer: to all my Facebook ‘Super C Fitness’ fans & friends: I love you all and you are all greatly appreciated. Also, thank you to Retro-Fit, for your support and for an opportunity to feature in your magazine! �RF

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Glycemic Glycemic indexindex

nene heaearsrs thehe tterermm ‘Glycecemim c InIndedex’x’ frfreqequentntlyly fallilingng ooutut oof f pepeopple’s’s momoututhshs aandnd wwee hahaveve aalwlwayays s wowon-n

dereedd whwhatat tthehe tterrmm rereala lyy mmeaeansns. SoSo what iis s thhee GlGlycycememicic Indndexex aandnd hhowow ccanan it bee ususeded iin n ouourr daday-y-toto-d-dayay nnututrirititionon ttoooollbox??

WHATT IIS S THTHEE GLGLYCYCEMEMICIC IINDNDEXEX ((GIG )?)?

This can be dedefi fineedd asas aa nnumumerricicalal sscacalele apappliedd to food toto pprorovvidede aa meaasuree off how quicklkly y blb ooodd suugagar r leevevelsls ((i..e.e llevevele ssof glucoses in the blblooood)d) rrisise e afafteter r eaeatitingng that specicifi c type oof f fof odod1. ThThe e scscoro e e onon the glycemic indexex ((GIGI) esestitimamatetess hohow w mumuch oonene gramm off avavaililabablee ccarboohyh drdratateinin aa ffooo d raaisiseses bblooodod gglulucoc sese iinn aa pepersrsonon follllowowiningg ththee coconnsumumptptioionn ofof thehe foooodd. PuPurere ggluucocosese hhasas a vvallueue oof f 10100,0, ttheh rere-foforere eeata ingg fofoodod wwitthh aa loww GI willl cacaususe e aa momodederaratete rrisisee inin bblooodod gglulucoosese wwhihilele fofoodod wwitithh hih ghgh GGI I willl iincncrereasase e ththe e blblooooddglglucucososee ababovove e ththe e opoptitimumum m lelevevel.

ThThata seeeemsms sstrtraiaighghtftfororwawardrd eenonougugh,h, rir ghght?t? WWrorongng.. ItIt iis s totoo o gogoodod tto o bebe ttrurue.e. ThThee GIGI oof f fofoodod iis s nonot t a a veveryry aaccccururatate e memeasasururee ofof tthehe eeffffecect t ofof ffoooodd onon tthehe bbloloodod glglucucososee anandd heherere aarere ssomome e ofof tthehe rreaeasosonsns whwhy:y:

•• ThThee kikindnd oof f fofoodod,, anandd ththee riripepenenessss wiw lll vvvarary y ththee GIGI vvalalueue ssububststanantitiala lyly.. EvEvenen ththe e lelengngthth oof f titimeme itt wawas s ststoro eded, hohow w itit waas s cocookokede , whwherere e itt wwasas ggroownwn ((popotata--tottoeses ffroom m AuA ststraralilia,a, fforor eexaxammplee, hahaveve a mumuchh hhigigheher r GIGI tthahann popotatatotoes froommththee UnUnitede SStatatetes)s),, anandd hohoww itit wasa proro-ceceessssed33.

•• FrF om persoonn too pperersosonn anandd eve enen daday toto ddaya in a singnglee indndiivididuaual thhe e GIGI oof faaa fofood vara ies,, depenendid ngg oonn blbloooodd glglucucosose eleeevevevelss, ininnsusulin resisiststanancee,,, anandd ototheher r

fafactctorss33.

•• ThThee GIG ooff aa fofoodod mmayay vvararyy whwhenen eaeatetenn ala ononee anandd whwhenen iitt isis eeatatenen wwitithhototheher r fofoododss asas pparartt ofof aa ccomo plp ete memeala 3.

•• ThThee GIGI vvalueue is basedd onon aa pporor-titionon tthahatt cocontntainsns 50 0 grams off cara bobohyhy--drdratate,e, wwhihichch iss rararerelyly thehe aamomountt tytypipicaalllly eateten.n.

•• Mostt GGI I vavalulueses rreflefleectct tthehe bbloloodod glglucose respspononsee ttoo fofoodod fforor oonlnlyy 22 hohoururs,s, whwhereaeas glgluucososee lelevevelss aafter eatinngg someme fof ododss reremamainn eeleevavateted d foforr upup ttoo 44 hohoururs soror llonongeger r inin ppeoeoplple wiwithth ddiaiabebetetess3..

AfAfteter r fufurttheherr ininveveststiggatatioionn evevenen tthehe dde-tetermrminatatioionn ofof hhigighh anandd looww raratitingngss in the GIGI sscaalele ccanan bbe e coc mpmpliicacateted.d. EEveveryry sscacalele mumustst hhavavee aa baseselilinene valalueue aass a standadardrd..Inn tthehe sscacalele of f GIGI, glglucucosose e isis tthehe bbasaselelinine ewiwithth a vvaalueue oof f 10100.0. OOr r iss iit?t? SSomomee scscalaleses ususe e whwhititee brbreaeadd asas aa bbasase e lilinene aandnd ggiive ththatat aa vvalalueue oof f 10100.0.

CoCompmplilicacattingng tthehe mmattteter r a a litttlel mmore,e, sosomeme foooodsds wwitithh aa lolow w GIGI aarere hhigigh h inin ffatat susuchch ass cacandndy y babarsrs aandnd ppizizzaza. TThee adad-diditit onon of f hihighgh-f-fata oor r hihighgh–f–fruructctose in-grgrededieientntss toto ffooodd cacann rereduducece tthehe GGI I ofo ththe e fifi ninialal pproroduductct eentntereriningg ththe e cconsnsumumerer mamarkrketet. ThThisis ccann rresesulult t inin jjununk k fofoodod bbegegiin laabebeleledd asas hheaealtthyhy33..

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SO HOW DO WE USE THE

GLYCEMIC INDEX?

The glycemic index is used to calculate the glycemic load (GL) of your daily meals. So, now you’re wondering: what is the glycemic load? As mentioned before, carbohydrates in food have the effect of raising the blood glucose level. How high this goes is dependent upon the quality and quantity of the carbohy-drates.

Overall, an awareness of foods’ general ‘GI’ can help you control your blood sugar levels, and by doing this, you may reduce your risk of developing several conditions including heart disease, insulin resistance and type-2 diabetes, and certain cancers, all while helping to control your choles-terol levels3. �RF

The formula for calculating the GL of your food: GL = (GI x the amount of carbohydrate) divided by 1004.

Let’s take a single apple as an exam-ple. It has a GI of 40 and it contains 15 grams of carbohydrate.

GL = 40 x 15/100 = 6 g4

What about a small baked potato? Its GI is 80 and it contains 15 g of carbohydrate.

GL = 80 x 15/100 = 12 g4

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Low GI

55 or less

Medium GI 56–69

High GI

70 and above

Beans (white, black, pink, kidney, lentil, soy, almond, peanut, walnut, chickpea); small seeds (sunfl ower, fl ax, pumpkin, poppy, sesame); most whole intact grains (durum/spelt/kamut wheat, millet, oat, rye, rice, barley); most vegetables, most sweet fruits (peaches, strawberries, mangos); tagatose; fruc-tose

Not intact whole wheat or enriched wheat, pita bread, basmati rice, unpeeled boiled potato, grape juice, rai-sins, prunes, pumpernickel bread, regular ice cream, sucrose, banana

White bread (only wheat endosperm), most white rice (only rice endosperm), corn fl akes, extruded break-fast cereals, glucose, maltose, maltodextrins, potato, pretzels, parsnip2

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References

1. http://whfoods.org/genpage.php?tname=faq&dbid=32 , What is the Glycemic Index

2. http://en.wikipedia.org/wiki/Glycemic_index , Wikipedia, clycemic index

3. The Glycemic Index debate: Does the type of carbohydrate really matter? by Janine Freeman, RD, CDE

4. http://www.glycemicindex.com/faqsList.php#4 , The University of Sydney, GI Facts

5. http://www.buzzle.com/articles/effects-of-high-blood-sugar.html , Effects of High Blood Sugar

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Hoskin WorreLlHoskin WorreLl10-TIME CAC WELTERWEIGHT CHAMPION

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1. How is Hoskin Worrell....?RF: Who is Hoskin Worrell?...?

HW: I am Hoskin Worrell, age 47, height 5ft 4 and a half inches. My off season weight is 215 pounds and I compete at 165.

My competition history is quite long. I have held the titles of:

Mr Barbados Mr Bridgetown Mr St Michael 10-time CAC welter - weight championTop ten at Mr Universe in Moscow, Russia 4-time Darcy Beckles Classic overall winner

I started competing from the age of 17. Before bodybuilding I never played a lot of sports. It was the legendary Albert Scantlebury who drove me to compete in my fi rst show and my wanting to turn pro has kept me motivated to keep competing.

What is your training like.....?

I split my training into:

Monday - chest and tri Tuesday - legs Wednesday- biceps Thursday - shoulders and back Friday - legs

What’s your diet like.......?

I am strict when I diet but I never count calories or weigh food.

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The Darcy Beckles Classic last year was hard fought between you and Martinus Durrant, resulting in a numerical tie and the decision going to Martinus. Do you think there was something that you could have changed to give you the edge?

It’s in my head that I came in a bit too small.

What shows do you plan to compete in for the 2013 season and are we going to see you on the international stage?

I am getting ready for a show in:

Trinidad in July, then Barbados Nationals in August, followed by CAC and, after that, the Darcy Beckles Classic

And, yes, you will see me on the interna-tional stage.

There was a lot of talk in 2012 about the difference in condition between your up-per body and lower body but we saw that corrected at the Darcy Beckles Classic?

Yes, I changed my leg routines, thanks to Joe Bourne.

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

Legs now.

What changes would you like to see in lo-cal bodybuilding, if any?

I would like to see bodybuilding in Bar-bados given a chance, like other sports, to excel. Internationally, I would like it to become an Olympic sport.

Hardest part of contest preparation - diet-ing or training?

The hardest part of contest prep for me is the training.

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My favourite cheat meal is sweet Bread [coconut bread].

What is the big goal for the 2013 season?

I plan on getting a pro card.

Whom do you follow in the sport?

On the international scene I look up to:

Kai Green Dexter Jackson and Phil Heath

Locally, I would have to say: Lyndon Belgrave and Rosalind Vanterpool


Nothing as yet.

Any last words?

I want to shout out my wife, my mom and all my fans. �RF

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COVER COVER

SHOOTSHOOT

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PAULA JANE AND JEFFREY GAY

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Paula JaneWNBF World Champion FigureWNBF World Champion Figure

PHOTOGRAPHY BY RICHARD BOYCE (PHOTOGRAPHFLAIR) & TRAMAINE WORRELL

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RF: Firstly, congratulations on winning your WNBF Pro Card. What we want to know is: how long have you been train-ing? You seem to have come out of the blue..

PJ: I’ve been training for nearly 3 years; however, prior to meeting my trainer, Kirk Bryant, I was an occasional “gym goer”.

When did you become involved in fi t-ness/bodybuilding and what inspired your decision to become a Figure Com-petitor?

In the latter part of 2010 I met my trainer, Kirk Bryant, when I was walking a friend’s dog. He told me about his studio, which happened to be close to my house. We made a deal: I would join the studio and he would “give me legs”. I got my legs and he encouraged me to do my fi rst show. The rest is history. There wasn’t really an active decision to be-come a fi gure competitor; a decision was made to participate in my fi rst show. As shows came up on the local sporting calen-dar, my trainer encouraged me to prepare for them; however, I’ve never had the goal of becoming a fi tness competitor but it’s a privilege to be one and I’m thankful that I am.

Do you remember how you felt step-ping onto the stage for the fi rst time? What was that like?

When I pause to refl ect on the occasion, I’m overcome with contentment; however, on

that night, I experienced a mixture of emo-tions: uncertainty, excitement, anxiety, fear and happiness all rolled into one.

Ultimately, I kept reminding myself that I had worked hard for many months and now had a few minutes on stage, so I should have fun and enjoy the experience to the fullest.

How diffi cult is it to compete for both the BABBFF and the WNBF/INBF fed-erations?

I have not competed in both federations si-multaneously so I’ve not faced any diffi cul-ties. Do you feel you were at a disadvantage competing in the BABBFF while having to adhere to the more restrictive rules of the WNBF/INBF federation?

There was no disadvantage competing in the BABBFF at all since I competed in my fi rst WNBF/INBF show subsequent to the three BABBFF shows I participated in dur-ing the 2011 and 2012 seasons. On refl ec-tion, competing in those BABBFF shows laid a solid foundation and I’m thankful to the federation for that opportunity.

Will we still see you competing on the BABBFF stage now that you have won your WNBF pro card?

You’ll have to wait and see…

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Tell us about your experience at the WNBF World Competition.

One word describes the experience: A-M-A-Z-I-N-G!!! The WNBF World Championships 2012 was really meant to be a “reconnaissance mission” – check out the competitors, get a feel for what the judges are looking for and devise a strat-egy for 2013. The experience was very surreal, exciting and a bit intimidating as I had no idea what to expect. In the end, I met loads of like-minded people and we all had a blast! I’m really stoked about the 2013 World Championships!

Your Figure career has taken you to compete at the WNBF in 2012. Where would you like it to take you next? I’d like it to take me to a place where I’d be really happy - on the path to fulfi lling my life’s purpose which is to: “Use my op-timism and passion for health and wellness to uplift and enable others in an effortless and blissful way”.

When you’re not in the gym training, what do you like to do? I enjoy sleeping in; the extra hours of sleep are always welcome.

Do you do other things to keep fi t be-sides train in the gym?

I powerwalk, row and run.

What does a typical day look like for you? How do you get in your training and all your meals?

A typical day usually starts at 4:30am and you can fi nd me chomping on grapefruit and drinking some NOX. I’m a morn-ing person and typically train at 5am. My meals are partially prepped in advance so it’s just a matter of putting on the fi nish-ing touches and packing them in my cooler bag. Once I walk with my meals, it’s easier

to get them in. Some days are a little cra-zier than others and I may miss a couple meals. I don’t stress about it but rather try to be better the following day.

What are the main stages of your con-test prep?

It’s a simple process really and begins with an honest assessment of how I look about 3 months out from a contest. From here, we decide whether to pull the plug or pro-ceed. If we decide to go for it, we crank the numbers and develop both a meal plan as well as a training plan. I’ve kept a nu-trition and training journal from day 1 so I know what was done for each contest and can either replicate or tweak as necessary.

We have asked this a few times now and have had the same answer, but what is the hardest part of contest prep, dieting or training?

My answer shouldn’t surprise you then – dieting of course! I really love food so it is very challenging to stick to the meal plan. This is where very large doses of willpower come into play.


I don’t cheat, I treat and usually it’s either something that contains chocolate or thin crust pizza; it depends on what I’m crav-ing at the time. If I’m craving something sweet, I may have a Magnum ice cream bar or a brownie. If I’m craving something savoury, it’s very likely that I’ll have the Venezia from Mama Mia – the capers and anchovies hit the spot!


4 servings of brown basmati rice, broccoli, kidney beans and liver. A pack of almonds, Physiologics multivitamin and multi-miner-al , Emergen-C and Kyo -Greens.

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Who are the bodybuilders/fi tness competitors you look up to interna-tionally and locally?

I admire and respect all bodybuilders and fi tness competitors locally, region-ally and internationally because so much hard work, dedication and sacrifi ce goes into this sport. I have admiration for Rosalind Vanterpool and Vickie Borman; regionally, I’d have to say Candice John and internationally, Ava Cowan. More-over, I have immeasurable respect for Greg Rando and all other competitors who have some type of disability. �RF

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Jeffrey GayRF: How does it feel to be gracing the pages of RetroFit for the second time?

JG: I feel very honoured, it has been a pleasure working with Retro-Fit. I believe in what you are trying to do for the ath-letes.

If you had to give any advice or mo-tivation to someone out there who is looking to compete or just getting themselves in shape, what would it be?

I would say take your time it’s a long journey. Enjoy every meal, workout, the people who will help you and the people you will meet along the way because if you love what you are doing it makes it that much easier.

You have just fi nish off the 2012 sea-son with a win in School Boys

a victory you have been after for a while, how does it feel to have fi nally achieve it?

It feels phenomenal! I dreamt of that moment from the time I started and it was also the fi rst contest I did when I began bodybuilding so it felt great to win it in my last year.

What shows are you planning to com-pete in this 2013 season and will we see you competing in Both the WNBF and the BABBFF or will you be just concentrating on just one this year?

I have my eyes set on INBF World’s in November depending on what sort of shape I am in for that I may do a BABBF show prior but I mainly plan to compete in BABBF in 2014.

MR SCHOOL BOY 2012 SENIOR DIVISIONMR SCHOOL BOY 2012 SENIOR DIVISIONPHOTOGRAPHY BY RICHARD BOYCE (PHOTOGRAPHFLAIR) & TRAMANE WORRELL

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Do you feel disadvantaged compet-ing in the BABBFF while having into adhere to the more restrictive rules of the WNBF/INBF?

I don’t feel disadvantaged,it is a choice I made so that is on me if I choose to com-pete in both, I like the freedom.

What are you looking to achieve fi t-ness and competition wise 5 years down the line?

5 years from now I would like to hold an-other junior title since the age for juniors was raised to 23 I have 3 more years in which to do that and within 5 years I am working towards a WNBF Pro card.

What changes are you planning to bring to the stage this year? This year I am looking to be bigger and in much better condition obviously but I am trying to make the main differences to be increased muscle density and develop-ment with particular focus on my legs, abs and chest.

What are you hoping to accomplish for the 2013 season?

I am hoping to break into that top 3 at Worlds. If I am able to do that I would feel great because those guys’ condition is insane, establish myself as a good ath-lete, continue to meet and talk to people inorder increase interest in the sport.

With the introduction of Men’s Physique and Bikini fi tness do you think that bodybuilding is becoming more watered down?

I think it adds variety to the sport be-cause you are getting more people to

compete and you are seeing new faces. I also think because it might be more appealing to the public it could generate interest in bodybuilding as well because even though they may have come to see the Physique or Bikini segment they will be exposed to bodybuilding and they may like it as well.

What is your take on the sport, and what changes would you like to see with both federations?

I think the sport has a lot of room and opportunity for growth, people are be coming more concerned about their physicality. As far as changes are concerned with both organizations I believe they should support each other more , they could be even more successful but the negativity in the media defi nitely isn’t helping.

Who are the bodybuilding/fi tness competitors you look up to interna-tionally and locally?

Internationally I like the physiques Brian Whitacre and Hayzer Cayli brought to World’s and locally would be Martinus Durrant and my training partner Jonathan seeing how much he improved in his off-season while I was prepping was great motivation for me, we have switched positions now.

What keeps you competing?

I enjoy competing and I know where I want to be.

“Take your time. It’s a long journey. Enjoy every meal, workout, the people who will help you and the people you will meet along the way.”

How do you feel stepping on the WNBF World stage compare to the BABBFF stage?

The WNBF World stage was an amazing experience after all of the preparation when I got there I was actually quite com-fortable , I was basically on auto-pilot and compared to the BABBF stage they really wear you out in the posing rounds, I was onstage for half of an hour.

Any shout outs to fans ,friends or loyal supporters?

I would like to thank my family and friends for their support. Those who were monitoring me and giving feedback dur-ing last year’s prep Jonathan Nana, Car-los Briggs and Ramon Broomes. I would especially like to thank my trainer Sophia Forte and Patrick Harris for being my training partner for World’s. �RF

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TAMARA TAMARA RIBEIRO-BAILEYRIBEIRO-BAILEY

IFBB PROIFBB PRO

RETRO-FIT (RF): Where are you current-ly based? Tamara (TRB): Trinidad

RF: How long have you been training?

TRB: I’ve been weight training for 11 years, but training for competition for 6 years.

RF: When did you become involved in Fit-ness and what inspired your decision?

TRB: I was always athletic, I played a lot of different sports in school, loved sprint-ing, took modern dance and ballet – I just loved being active. My brother and I also had a great example in my parents, who were always fi tness-minded. The man who is now my trainer approached me one day to ask if I would be interested in compet-ing, so after much thought and discussion with my husband, I took part in my fi rst competition in 2006 and that was it, I was hooked!

RF: How long did it take you to achieve the physique you have now?

TRB: I think the physique I have now is the culmination of all of my years of weight training, but I think I have made the most gains over the past 3 years.

RF: How was the transition from amateur to pro in terms of your prep backstage? Compared to your Nationals or competing at the CAC level, what is it like backstage? ..Did you travel alone for your fi rst show? Who tanned you, did your makeup, hair etc.?

TRB: Backstage prep for a pro show is not much different from an amateur show – you get there early, pick your spot (pref-erably close to a mirror), practise your posing, and then pump up and apply your glaze closer to stage time. My husband accompanied me to my fi rst pro show, but I went alone to the 2 others I did in 2012. The promoters will usually engage offi cial tanning sponsors for the shows, so the competitors can then make an ap-pointment in advance to get their tanning done professionally before the show. The tanning sponsors also tend to partner with makeup artists and hairstylists, so once you make your appointments in advance, you can have the entire team make you look and feel beautiful and confi dent for your moment on stage. While the costs can add up to a fair amount, I fi nd it makes my prep a lot less stressful and helps me feel more relaxed going into a show, so for me it is worth it.

RF: What is the next pro show that you plan to do and what are you going to bring to that show that is different from your past shows?

TRB: I would love to do the Arnold Classic Figure International, once I secure an invi-tation. I want to come in at a body fat level 2 – 3% lower for this show than I was for the 2012 shows.

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“the main motivator is the fact that it forces me to keep challenging myself to be better, to push harder”

RF: What motivates you to keep compet-ing?

TRB: It’s hard to explain, but I would say the main motivator is the fact that it forces me to keep challenging myself to be better, to push harder – I love to be challenged! And there’s just such an incredible feeling of accomplishment when you look at your physique and know that it came through hard work, sacrifi ce and discipline. Even though the tangible rewards are minimal unless you are very well established, for me, the intangible rewards have kept me going.

RF: How has your preparation for shows changed since you became a pro?

TRB: Having gotten my feet wet on the pro circuit in 2012 and having seen fi rsthand what is expected, I am now training more for conditioning than for size.

RF: How do you split up your training ses-sions?

TRB: I train upper body twice or three times per week, depending on the body part, and legs twice.

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

TRB: To be honest, I really don’t track calories, that would drive me crazy! I just focus on my macro nutrients.

RF: Do you have a favourite supplement that you use?

TRB: Not particularly, I’ve tried many different supplements with varying degrees of success.

RF: When you’re not in the gym training your-self, what do you like to do?

TRB: I love movies, so outside of the gym I am usually at a movie theatre or the beach.

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RF: How strict are you with your diet and what’s a typical diet like for a Figure competitor?

TRB: I’m not as strict as I should be during my off season, I have to confess – but I would say I am strict 98% of the time during competition prep. Competitors tend to have different ap-proaches to their diets – everyone is different so you learn what works best for you through trial and error. But typically, as a fi gure compet-itor, the goal is to consume 1 g of protein per lb of body weight, and depending on whether you are in the off season or prepping, from 0.75 g to 0.2 g of carbs per lb of body weight. Typical protein and carb sources are chicken, fi sh, lean beef, turkey, sweet potato, oats, brown rice and quinoa. Lots of veggies!

RF: Where do you see yourself in 5 years?

TRB: With certifi cations in Exercise Science and Nutrition, making a living helping people get healthy and improving the quality of their lives.

My trainer, Perry Jerome, without whose invaluable guidance and experti se I could not have arrived at this point in my career.My family, who have always been behind me 100%. The Trinidad and Tobago Body Builders Federati on (TTBBF) for their ti re-less work in light of limited support and resources. My fellow Trinidadian IFBB Pro Bodybuilder Candice Carr-Archer and her Husband, Derek, who have been from day 1, and conti nue to be, so positi ve and support-ive and a real pleasure to call my friends.

PHOTOS: COURTESY TAMARA RIBEIRO-BAILEY

RF: Which bodybuilders / Fitness competi -tors do you look up to?

TRB: There are so many, but Erin Stern, Lar-issa Reis, Cheryl Brown, Shawn Roden, Den-nis Wolf, Mikaila Soto and Oksana Grishina are the ones at the top of my list.

RF: IF we took a look inside your lunch box what would we fi nd?

TRB: Fish/chicken with veggies, rice cakes, stevia, green tea, almonds, tuna.

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

TRB: My husband, Nigel, who is my #1 fan and greatest source of encouragement and support.

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RF: What improvements would you like to make to your current physique?

TRB: Rounder, more capped shoulders and tighter glutes.

RF: What do you think about the level of the Figure competitors?

TRB: I do keep track of the major regional com-petitions and I have seen signifi cant improve-ment in the standard of fi gure competitors over the past 4 years.

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

TRB: Favourite – chest; least favourite – shoul-ders.

2006

Sports World Classic Invitati onal (Trinidad)Body Fitness Open Class - 3rd place

2007

Nati onal Junior Bodybuilding & Fitness Championships (Trinidad)Body Fitness Open Class - 1st place

Eastern Caribbean Bodybuilding & Fitness Champion-ships (Trinidad)Body Fitness Tall Class - 1st place

Nati onal Senior Bodybuilding & Fitness Championships (Trinidad)Body Fitness Open Class - 1st place

Central American & Caribbean Bodybuilding & Fitness Championships (Bermuda)Body Fitness Medium Class - 2nd place

World Womens’ Bodybuilding & Fitness Championships (Barcelona, Spain)Body Fitness <163 cm class

2008

Eastern Caribbean Bodybuilding & Fitness Champion-ships (Trinidad)Body Fitness Open Class - 1st place

Nati onal Senior Bodybuilding & Fitness Championships (Trinidad)Body Fitness Short Class - 1st place

Central American & Caribbean Bodybuilding & Fitness Championships (Bahamas)Body Fitness <163 cm Class - 1st place

World Women’s Bodybuilding & Fitness Championships (Barcelona, Spain)Body Fitness <163 cm class

2009

Eastern Caribbean Bodybuilding & Fitness Champion-ships (Trinidad)Body Fitness Tall Class - 1st place

Nati onal Senior Bodybuilding & Fitness Championships (Trinidad)Body Fitness Tall Class - 1st place and Overall Winner

Central American & Caribbean Bodybuilding & Fitness Championships (Grenada)Body Fitness <163 cm Class - 2nd place

World Womens’ Bodybuilding & Fitness Championships (Como, Italy)Body Fitness <163 cm class

2010

Took the year off from competi ti on, assisted the Trinidad and Tobago Body Builders Federati on (TTBBF) with administrati ve acti viti es such as developing proposals for submission to corporate sponsors to solicit funding.

2011

Southern Caribbean & Anti lles Bodybuilding & Fitness Championships (Caracas, Venezuela)Body Fitness <163 cm Class - 1st place

Nati onal Senior Bodybuilding & Fitness Championships (Trinidad)Body Fitness Tall Class - 1st place and Overall Winner

Central American & Caribbean Bodybuilding & Fitness Championships (San Salvador, El Salvador)Body Fitness <163 cm Class - 1st place and Overall Win-ner (IFBB Pro Card)

2012

IFBB Europa Show of Champions (Orlando, FL)Pro Figure – 12th place

IFBB Pitt sburgh Pro (Pitt sburgh, PA)Pro Figure – 16th place

IFBB PBW Championships (Tampa, FL)Pro Figure – 11th place� RF

COMPETITIVE HISTORY

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Unless you have been under a rock for the last couple of years, you would have heard

about the new fi tness craze sweep-ing North America and the world. Crossfi t is a strength and condi-tioning programme which aims to develop general physical prepared-nesss by constantly varying work-outs. Each daily workout focuses on both general and specifi c aspects of fi tness. Workouts of the day, or WODs, as they are called, are post-ed to the offi cial Crossfi t website and some variation of this workout is done by everyone who is follow-ing the programme, whether it be at home or in their local Crossfi t box (gym). You can check out to-day’s WOD as well as past ones at crossfi t.com According to the website, Crossfi t is defi ned as constantly varied functional movements per-formed at high intensity. It com-bines elements and exercises from gymnastics, power lifting, endur-ance and Olympic weightlifting to

create its daily WODs. So, it can be seen as a derivative of cross training. Cross training is defi ned as training in different areas to improve one’s strength, and overall level of con-ditioning. For example a swimmer is used to the movements associat-ed with swimming but his body will eventually get used to these exer-cises and he may more likely suffer injuries from overuse as the same muscle groups are used over and over again at the same level of in-tensity using the same routine. This is true for every discipline of train-ing. One cannot only power lift, or just be a runner, or only take yoga classes. If you limit yourself to only one discipline you will over train in that specifi c area, which will lead to overuse of specifi c progressions and patterns, which will, in turn, lead to injury and ultimately failure. Adding strength training and even a different form of aerobic activity like cycling or running so that the body doesn’t adapt to the current exercise regime will keep the body

CROSSFIT The good and the not so good

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progressing and also prevent bore-dom from setting in. Crossfi t includes elements of cross training but is probably best summed up in this excerpt taken from crossfi t.com. The most concise defi nition of Crossfi t’s view of fi tness is titled: “World-Class Fitness in 100 Words”: “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J (clean and jerk), and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, fl ips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” One can’t get more concise than that! Crossfi t, however, has taken a lot a stick since the time it was introduced back in 2000 by Greg Glassman. Here are some pros and cons to take into consideration be-fore attempting your fi rst WOD.

The Good

The camaraderie – People like CrossFit because of the group en-vironment and camaraderie. They push themselves more when com-peting against others. You’re not really competing with your fellow

CrossFitters as much as compet-ing against yourself as everyone in the room is there to cheer on each other to completion. This also leads to greater adherence as most indi-viduals like the motivation they get when working out with others and will keep coming back for that push.

High intensity – Long gone are the days of running on the treadmill for an hour and then maybe an aero-bics class for another 45 minutes. Or spending 2 hours in the gym on your weightlifting programme Crossfi t has made the principle of high intensity workouts popular again with 20-30 minute workouts being the order of the day.

Variety – Since Crossfi t specialises in being prepared for any eventual-ity, the workouts are always varied hence preventing boredom. This is crucial especially when one realises that Crossfi t has a huge following and it is, in part, due to this variety and preventing burnout in terms of training style

General Preparedness – Accord-ing to CrossFit, their specialty is not specialising. The goal is to make one well-rounded – not super ripped or super built and huge like a body builder or super fast like a sprinter but generally pretty darn fi t. It is especially popular among police forces, the armed forces and other military personnel as they have to be prepared for anything that comes their way.

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Here’s an at home Crossfi t style workout you can try. Exercise

Burpee with tuck jump 10

Standing overhead press 10

Deadlift 10

Clap push-up 10

See how many rounds you can fi n-ish in 10 minutes

Prior to starting, warm up ad-equately by going for a light 10-15 minute jog and stretching the ma-jor muscle groups. �RF

BURPEE WITH TUCK JUMP

STANDING OVERHEAD PRESS

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DEADLIFT

CLAP PUSH-UP

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NadiaNadiaBretneyBretney

NadiaBretney

Name: Nadia S Bretney

Age: 23

Height: 5 ‘8

Off season weight:145lbs

Competition weight: 135lbs

Competition history:

•2012 Ms. Bridgetown Bikini - 1st

•2012 Barbados Nationals (over 163cm) – 2nd

•Darcy Beckles Classic – 4th

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We have managed to catch up to the reigning

Ms Bridgetown Novice Bikini queen, Nadia Bretney. Our regular readers will know that she is no stranger to the pages of RETRO-FIT and would have seen her interview after she won her title in 2012. If you did not catch that interview, see the link to it at the end of this profi le.

RF: Hi Nadia. It is nice to have you in the offi cial magazine. The last time we met up you had just had the best possi-ble start to your 2012 season. Your placing at the your last show, however, was a surpris-ing 4th. Do you have any idea why you were placed so low? NB: Honestly, I don’t know the reason for my fourth place. I attended the show with a positive mindset and did what I was supposed to do. At the end of the day, the judge’s decision is fi nal and I have accepted the fourth spot and moved past that moment. I’m just looking to come out in better shape for the next show I take part in.

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It seemed that, as the 2012 season progresed, you made efforts to soften your appear-ance and move away from the very athletic Nadia we saw at the Ms. Bridgetown show. Was that the case?

Well, to some extent that was the case...since that was my fi rst year competing I wasjust trying different things to see how my body would respond. My coach and I just try to stay within the criteria for Bikini since, as you would know, there is an expectation that Bikini competitors shouldn’t have an extremely hard look.

Having completed a year of competition, what are your plans moving forward into the 2013 season?

My plan is to get back to that impressive start in 2012, continue to work hard and fi ne tune my weak areas.

There are rumours fl oating around that you are thinking about changing classes from Bikini Fitness to Figure. Is this a serious consideration or just idle talk?

It’s a thought but I’m not ready to act as yet.

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While competing last year, did anything surprise you about the process? (contest prep, changes in training, changes in diet)

The biggest sunrise to me was that the atmosphere at every show is different. I was also pleasantly suppried at the good sportsmanship displayed by the athletes.

Let’s take a step back from theday of the competition and talk about contest preparation, in par-ticular, nutrition. What are your views with regard to supplements? Do you have a favourite supple-ment?

I think that supplements help with a healthy lifestyle, weight loss etc. My favourite supplements are multivitamins, fi sh oil, jet fuse and amino fl uid.

So tell us, how strict are you with your diet and what’s a typical diet like for a Bikini competitor?

I try to be as strict as I can and stick to it. The diet for Bikini varies by the person’s body type and what she needs to work on… As for me, I need to cut my carbs and consume more protein and, depending on how my body feels, I may vary my carbs up, down or even change the source of carbs.

While shooting in your resident gym, we noticed there was not much cardio equipment. So, what so you do for cardio?

I do plyometrics. I also use the treadmill at home and do cardio on the pasture. I am very active and play basketball and football to get in the cardio.

It has been a pleasure catch-ing up with you. Before we go, is there anyone that you want to shout out?

“Big Hail” to Brute Force Gym members, shouting out Eddie, the owner, Norwell Skeete, Julia Davis, Jeanna Johnson, Beverly Morgan Farrell, Ra-mona Morgan…they were all part of my support in the 2012 season… just want to say a special thank you as well for your hard work and also to my Nadz Bretney fans. �RF

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BARBADOS BIKINI FITNESS AND MEN’S PHYSIQUE CUP 2013

PASS INTERVIEW:

https://www.facebook.com/media/set/?set=a.324681924290653.75617.282038061888373&type=3

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BARBADOS BIKINI FITNESS BARBADOS BIKINI FITNESS AND MEN’S PHYSIQUE CUP AND MEN’S PHYSIQUE CUP 20132013

BACKSTAGEBACKSTAGE

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Men’s PhysiqueMen’s PhysiqueSHORT CLASSSHORT CLASS

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MEN’S SHORT CLASS

1ST Marlon Dottin

2ND Corey Weith

3RD Jamil Jones

4TH Omar Benn

5TH Kirk Yarde

6TH Ryan Haynes

Men’

s Phy

sique

Men’

s Phy

sique

SHOR

T CL

ASS

SHOR

T CL

ASS

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BIKI

NI F

ITNE

SSBI

KINI

FIT

NESS

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WOMEN’S BIKINI FITNESS

1ST Domini Alleyne

2ND Tanisha Cross

3RD Shakira Douglin

4TH Carlisia Best

5TH Leandra Linton

6TH Rashida Gill

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BIKI

NI F

ITNE

SSBI

KINI

FIT

NESS

Men’s PhysiqueMen’s PhysiqueTALL CLASSTALL CLASS

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MEN’S TALL CLASS

1ST Lynstron Griffith

2ND Jermaine Bradshaw

3RD Duane Lucas

4TH Barry Griffith

5TH Paul small

6TH Marcus Myers

Men’

s Phy

sique

Men’

s Phy

sique

TALL

CLA

SSTA

LL C

LASS

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OVER

ALL

OVER

ALL

AWAR

DSAW

ARDS

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Above: Domini Alleyne cel-ebrating her victory.

Right: Men’s overall win-ner Marlon Dottin receiv-ing his prizes.

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www.retro-fitonline.com

PAST ISSUES

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3 in one EVY BENTHAM WUKUP MAN

MR CARIBBEAN

Q:There may be a few people somewhere in the world that

do not know who you are. So for those who don’t know, who is Wukup Man?

A:Wukup Man is the energetic, vibrant, crowd mover and motiva-

tor you see at the helm during Wukup Workout Party Classes. He is the one en-couraging everyone to obtain their daily exercise quota by wukkin up their waist to the sweet sounds of soca.

Q: How did you get into fi tness?

A: Seeing me teach today one would not believe that I had “two

left feet”. Prior to starting my fi tness career I had no practical experience teaching fi tness classes. I was a sign language interpreter. However, at the encouragement of a man named George W. Griffi th, a stalwart in the Barbados fi tness community and Managing Direc-tor of Surfside Wellness Centre, I made the transition to fi tness. It was not easy. The practical aspects and principles were especially challenging. But after much mentoring and practice, I was able to hone my skills to a level where I could carry a class on my own.

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Q:Where did the idea to do an aerobic workout centred on-

wukkin up come from?

A:I am a Personal Trainer and Group Exercise Instructor operating

exclusively at Surfside Wellness Centre. As demand for my services increased, I needed to fi nd a way to meet the fi tness needs of my clientele especially as it re-lates to cardiovascular fi tness. So when a client in one of my small group sessions requested that I give the group a car-dio option to do that was: fun, wouldn’t feel like exercise, and didn’t involve the machines, the fi rst thing that came to my mind was wukkin up. Then when the requests came to have a full blown class I recognized the potential of this endeavor. I branded it Wukup Workout, launched it and it has grown even more popular since.

Q:What makes Wukup Workout unique?

A: Wukup Workout is unique in that we use the seductive indigenous

dance expression of Barbados in particu-lar as the fundamental movement in the workout. Furthermore, the party classes are power and groovy soca driven so the vibe is unmistakably Caribbean. The movements are easy as they come natu-ral to most people of Caribbean descent. The feel of our party classes is like that of a festive island party. You don’t even realize you had a great workout until you are drenched. The emphasis is on having fun rather than learning complex chore-ography.

Q:People may also know you as the franchise holder for Mr

Caribbean Barbados, we know there is an interesting story about how that happened and it also involves wuk-king up. Would you care to share?

A: It was J’Ouvert morning in the streets of Port of Spain, Trinidad

2008. I encountered a small group of women and “invited” myself over to party with them. One lady happened to be the co-producer of the Mr Caribbean Interna-tional competition. She thought I would be great for that show and invited me to compete. I competed and won the Fit-ness category and second place overall. My experience was so positive I decided to make it possible for others to have a chance at the same. I negotiated the the acquisition of the Mr Caribbean Barbados franchise and have since had four compe-titions and taken four men to Jamaica to represent Barbados in the same competi-tion. In 2012, we got our fi rst win when Alexander Forde took the Fitness, People’s Choice and Overall title Mr Caribbean International 2012. We are actually now conducting the search for competitors for Mr Caribbean Barbados 2013. Interested persons should email me at [email protected].

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Q:What would you say are the key elements of your success

in the business of fi tness?

A: I believe that to do something well you must really enjoy it. If

you do not enjoy it you will not be mo-tivated to do it and by extension you will not be able to motivate others. The fi tness business is a people business, therefore, people skills go far. People recognize when you genuinely care about them, their success and wellness. I enjoy what I do immensely and I am told it shows in the way I conduct my sessions.

Q: What’s next for Mr Wukup Man?

A: The Crop Over season and Grand Kadooment Day are just around

the corner. It is by far my favorite time of year. This means plenty Wukup Work-out classes to get everyone “road ready” even if you are not going on the road Kadooment Day.

Q:What words of wisdom would you impart to someone looking

to get into the business of fi tness?

A: Be persistent, be consistent and, most importantly, be yourself!

Evy Bentham is an ACSM certifi ed Health Fitness Specialist and ACE Cer-

tifi ed Health Coach. Follow Wukup Work-out on Twitter. Like us on facebook. PIN 26904459 email [email protected] or [email protected] �RF

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RETRO-FIT Magazine issue 3

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Transcript of RETRO-FIT Magazine issue 3