The first exercise on this list is a beast and a killer, however, it requires no gym membership (eh hehhh). All you need is about 50 to 200 metres of a clear flat surface, preferably grass or the tarmac inside a stadium. (Asphalt can work too).
What I’m talking about ladies and gentlemen is sprints. This high intensity interval training pushes your body like it was meant to be pushed. The various hormonal and physiological changes that happens inside your body in response to sprinting, along with the sheer explosiveness of this exercise, builds muscle and burns unwanted fat. Just look at Richard Thompson or Kelly-Ann Baptiste, lean mean running machines. How to do it? Simple. Run as fast as you could for no greater than 200 metres. After which you should be breathing hard and bent over. Rest for a minute to a minute and a half and go again. Do this Five times.
*Those with knee problems should consider the negative long term effects of this.

The secound tip deals with what you put inside your body. And no… we’re not talking about condoms or illegal substances. We mean you are what you eat. Let food be thy medicine. While club hopping, partying, traveling, working, or schooling, it’s easy to just eat whatever’s available. Doing this over time as you age and your metabolism slows will lead to health disasters. To help keep you on track through all your knocking about remember this–
Limit excessive carb intake and balance it out with healthy fats. That all doubles diet is really going to double your waist line.
Include healthy fats like avacado, coconut oil , olive oil, palm oil and omega 3′s from fish and fish oil.
Stay far, far and mean far away from hydrogenated vegetable oil and all those other junk stuff that’s in almost every food you eat.
Get something green in yourself everyday. Please. Even if it’s a peace of lettuce on that burger you eat, or coleslaw instead of a biscuit at KFC. Ideally a big ass salad as one of your meals a day is best.

The last point for that Maracas Body this July/ August is to lift heavy. Both girls and boys. That myth of lifting heavy getting you too bulky and undefined is just that, a myth. In the gym you should be lifting heavy… and on COMPOUND movements. That is, movements that invole more than one muscle group working together to perform the exercise. Some of these movements include squats, pull-ups, barbell rows, bench press, deadlifts, etc. Notice no mention of bicep curls or tricep extensions, which are mainly isolated movements. And while they are good, they should supplement those main movements instead of being the focal point of your training session.

There you have it. Hope you learnt something new, or were reminded of something you knew already. These points are just the tip of the iceberg when it comes to getting in shape and being the best you possible.

SCORCH: Firstly, congratulations on recently signing for BSC Bienne Hatchets. Can you tell us a bit about the process to signing for your new club and your first thoughts upon completing the deal?
Zane: Thank you very much. Firstly, where there is a will there is a way, and success only comes when preparation meets opportunity. The journey so far has been a tough one with a number of injuries. However, I’ve recovered well thanks to Jason Pilgrim and TheSportMedicTT crew for all the work they put in the rehab process, and this is only the beginning.
The only feeling after completing the deal was a sense of relief. Relief that “Yes, the hard work from myself as well as my agent (Narada Wilson) at TBL Sport Mangement has paid off.”

SCORCH: You’ve played grass football before…how did you get involved in the beach football/soccer scene?
Zane: It’s always a funny story. Basically I was playing in the TT Pro league with St. Anns Rangers back in 2012 and randomly went to Maracas beach. I was approached by Kyle Lequay (president of BSATT) and a couple of the players, and was told that they wanted to start a national team. At first I was a bit skeptical, but I accepted and the rest was history.

SCORCH: At first you were a bit skeptical, why?
Zane: Basically I was on a professional contract and looking at grass football as my main endeavour. So as beach soccer wasn’t a popular sport in Trinidad, I didn’t really pay much attention to it until I tried it.

SCORCH: With the amount of beaches we have and us being an island you would think beach soccer would be more popular right?
Zane: On the question as to if the sport should be more popular in Trinidad… it’s never too late to start something. Beach soccer is the fastest growing sport in the world, and with our culture of enjoying a good “beach lime”, music, fun and football there’s no limit as to where beach football can reach with the help of the relevant sources including corporate TnT and the government.

SCORCH: Beach soccer/football compared to grass football, very similar or very different?
Zane: Beach soccer is very different. It’s sort of the T20 of football. Completely different rules and a very technical and tactical sport. Especially where skill and fitness is concerned.

SCORCH: Where can people watch your matches…is their an online link?
Zane: The Swiss beach soccer league doesn’t have a live-stream, but people can keep up to date with the league via the Swiss beach soccer league page on facebook as well as BSC Bienne Hatchets facebook page as well. For those interested I invite you all to like the Hatchets page and follow the progress.

SCORCH: First impressions of Switzerland?
Zane: Switzerland is a really nice place and they’ve accepted me well here. But then again where can’t a “Trini” fit in? That being said, the weather for the past week is somewhat the same as Trinidad during its Summer. Approximately 32 degrees daily but the days are longer.

SCORCH: Besides family, loved ones and friends, what’s the biggest thing you miss from Trinidad?
Zane: Apart from friends and family and the general company of them all, there’s really nothing I’m missing in Trinidad at the moment. With the election in the air it’s a bit frustrating hearing the political pekong on a daily basis.

SCORCH: Favourite footballer growing up?
Zane: Growing up I had a lot of favourite footballers so it’s hard to single out any 1 of the many both locally and internationally. So from the likes of Latapy, Yorke and more recently Densill Theobald to Rivaldo, Zidane, Ronaldinho and Buffon. They have all played a secondary role in me loving the sport.

SCORCH: Any pre-match rituals or phobias?
Zane: I don’t have any pre-game rituals or phobias, but I always give thanks and praise to God before and after every match whether through triumph or defeat.

SCORCH: If you weren’t a footballer what would you be?
Zane: I’ve always been within Cokers Engineering Ltd. (Family business) from ever since, so being part of that establishment is always a pleasure.

SCORCH: What do you think is the biggest pitfall for any rising young TnT footballers out there and any advice you have for them in regards to that pitfall?
Zane: I think the major pitfall for young althetes is not having humility. Being humble no matter what even after becoming successful is something that people admire and being a good role model is definitely a major achievement by itself. Staying humble and working hard towards a goal is most important and young athletes should keep that mind.

SCORCH: Biggest celebretity crush?
Zane: Don’t really have a big crush on celebrities because apart from the limelight it boils down to character. So I’ve always admired Destra for the hard work she puts in even though she’s often overlooked. As well as “Edaj” Jade Campbell. Really cool and down to earth person.

SCORCH: Biggest turn off in a woman?
Zane: Biggest turn off in a woman is definitely smoking…

SCORCH: Where do you see yourself in 10 years an your plans sfter football?
Zane: Most times we make plans and expect God to sign on the dotted line but in my case I’ve signed on the line and will go with his plans for me. Once i can be a positive role model and someone that the future generations can look up to I’m fine by that. There’s no limit to success so in 10 years, time will tell.
My plans for after football will definitely be giving back. Whether it be in coaching or in knowledge and experience or even playing a major role in the family business there’s a lot to fall back on and I’m grateful for such opportunities.

SCORCH: Thanks for your time Zane and best of luck in your upcoming season.

Here is a short workout that can help you be picture proud in your Tribe Mohican costume by Scorch come next year. Mohican Morning Blast! Try these exercises first thing in the morning.

Push Ups
Traditional move that is still relevant. Place arms shoulder width apart, shoulders directly over palms (use knuckles if you have easily aggravated wrists). As you draw shoulder blades together, lower body to ground till about a fist’s height off the ground. Then drive back up. Do as many as you can in 30 seconds, rest for 60 seconds and repeat once.

Push up

Side Lunge + Lateral Raise
Grab a pair of dumbells, a weighted ball or even two bottles of water. Making a lateral step, ensuring the toes stay pointed in the same direction and feet are in line with each other still (parallel). As you make this step, raising the weight(s) upward, till level with the shoulders. Return the weight to your side or in front of you as you push off the bent leg and return to standing. Repeat on the other side and keep alternating Do as many as you can in 30 seconds, rest for 60 seconds and repeat once.

Side Lunge + Lateral Raise

Squat Jumps
Standing with feet slightly wider than shoulder width apart, interlock the fingers in front your chest and open the elbows as wide as you can, maintaining this position throughout the exercise (draw shoulder blades together). Lower the body into the squat, pushing hips down & back. Coming up through the squat in a quick & controlled jump as high as you can. Land cushioning the landing & initiate the next squat. Do as many as you can in 30 seconds, rest for 45 seconds and repeat once.

Squat

Jump

Cross Leg Crunch
Lying flat on the back, in the traditional sit up position, cross legs. The crunch is performed bringing the elbow towards the opposite knee. This exercise is 2 sets, one for each crossed leg. Be mindful NOT to jam your chin towards your chest. Do as many as you can in 30 seconds, rest for 45 seconds and repeat on the other side.

Cross Leg Crunch

d Body Architect
IG & Twitter: @dbody architect
E-mail: dbodyarhitect@gmail.com

Model: Reshma Razac

Eat Smart
A cheat day or two a week actually boosts the metabolism and helps you to burn those calories faster. Take advantage of those cheat days and use them at the most indulging events so you can fully enjoy them without feeling restricted or being afraid of the food. For quick stop food options, fast food stops like Chefette and Burger King both offer grilled instead of fried chicken sandwich alternatives, that scale calories down by almost half. Skipping the mayo and dressings will make it a stop that you don’t have to run in the gym first thing the next morning and repent for. Subway is also a head quick stop contender, with salads and subs, like the 6-inch turkey breast on wheat bread with veggies and mustard, carrying only 360 calories. Forget the fries at KFC and have a side of mashed potatoes instead, without the gravy, for a healthier snack that you can grab while yuh on the move. Baxter’s Road and Oistins venders also offer grilled fish and side options rather than fried that make for a guilt free after fete snack that you don’t have to compromise your beloved belly and taste buds for. For those on the south, Il Forno in Sheraton Center offers build your own salad options for a clean but tasty meal on the run. Forget the soft drinks that generally accompany these meals and grab a bottle of water or natural juice instead to keep them Kadooment abs from disappearing.

At De Bar
Gravitate towards the wine and champagne bars for under half the calories of cocktails like Cosmopolitans or Martinis. For the cooler fetes, pack yuh cooler with low calorie chasers like light cranberry juice, tonic water, orange juice and coconut water and plenty water. These mixers are smarter choices than the usual soft drinks that pack large amounts of sugars and calories. Hydrating between and after drinking is also important in keeping the calorie count low (this is where the plenty water comes in handy). Clear liquids are usually lower in calories, so infused vodkas, gins and white rum are a few of the options lower in sugars that you could also pack in your cooler. Dandelion tea is great to stock up on and drink throughout the days that yuh know REAL drinks going to beat, as it helps to detoxify the liver.

Keeping Active
Above all, it is important to keep yourself active. Dancing is a great form of cardio so DO NOT play stush! Pelt as much waist as possible to burn off the night’s intake for less to stress about the following day. Although your schedule will tighten up, it is important that you still allocate some time to your workout to burn off the gap burgers and shell bulldogs that you just could not resist. Gyms around the island offer “wukkup workouts” and carnival themed spin classes that make it way more fun and easy to stay in shape. Themed Zumba classes are also open to the public during the Crop Over season, which is a great way to burn calories without feeling like you’re working out.

All in all, you don’t have to sacrifice enjoying yuhself for your dream bod. Smarter, yet enjoyable, choices can be made to ensure that you enjoy the season, without losing all that you worked for. Being minding of the alcohol and food consumed can make a huge difference without sacrificing all that you enjoy

Chris here , so I have reached week 16 and I’m loving every minute of it. With time, I have learned to enjoy and even welcome the pain. This has to be the best I have felt in yearsss. I feel can do anything! Training and working out helps in so many ways. I am stronger , faster  and healthier, but I’m still pushing it cause I got A LOT of work to do still!

Seeing y’all have motivated me on Project Fat Boy Slim when I started , It’s my turn now to motivate and encourage those who have started or planning to start on a similar journey

Training – Keep at it , everyone has bad days. It’s only when you overcome those days that you will really feel accomplished.

Mental – Always think positive and set realistic goals! Take things one session at a time.

Nutrition – Eat healthy and on time. Get the fruits in and drink more water. This cannot be stressed enough, nutrition is everything – or almost everything!

Success! How bad do you want it??

Look out for my progress report in #Issue42 of SCORCH mag in the coming days!

- Chris

#Project Fat Boy Slim aka #Team Chris.

These rewards are as follows:

He will be awarded the Chaconia Medal Gold

$800,000

Mid-sized House

UWI Annual Grant

Free Caribbean Airline tickets

UWI Track named after Jehue Gordon

Congrats again Jehue!

Now if we could only get the government to spend money on our “stars of the future”… the sky’s the limit. But then again maybe we asking too much!

Now if this is not sh*t I doh know what is!!!!!

The Trinidad and Tobago Football Association has been forced to withdraw the National Under 15 (boys) team from the inaugural CONCACAF Under 15 Championship currently taking place in the Cayman Islands.

The team was initially scheduled to depart on Monday but was delayed due to the unavailability of flights following the late release of funding from the Ministry of Sports.

Buh wha de …. All kinda Caribbean Airline free flights were giving away for mother’s day to go concert in Canada but for the TnT under 15′s is SALT!

Anyway! The TTFA continued its efforts to secure air passage but was unsuccessful with all flights either through connections in the Caribbean or Panama City being fully booked until next week.

TTFA General Secretary Sheldon Phillips this evening notified CONCACAF of T&T’s withdrawal.

Below is a copy of the letter sent to Concacaf General Secretary Enrique Sanz.

[box type="shadow" width="620" ]“Dear Enrique,

It is with tremendous disappointment to inform you that our U15 Boy’s National Team will not be able to compete in the CONCACAF U15 Tournament currently underway in the Cayman Islands.

For the past two weeks, seats on flights coming out of Trinidad and Tobago for groups have been extremely challenging to secure. While our request for tickets was submitted several weeks ago to our main financial supporter, Ministry of Sport and Youth Affairs, the Ministry only recently authorized our booking on August 12.

We are most disappointed for the young men who will miss a wonderful opportunity through no fault of their own. Hopefully, our national community will answer our call for support and recognize the tremendous role public and private sectors can play in supporting football as a positive and coordinated force in the lives of our young people.

The TTFA is working diligently to establish financial independence through the continued development of our Commercial Department. Once secured, the support of our commercial partners and leveraging additional revenue streams will reduce our dependence on government support for development programs, thus eliminating episodes like this from happening again.

I trust you will take into consideration the circumstances as well as our continuing efforts to reform the organization. Thank you once again for your unfettered support.“

-End[/box]

A National Shame if you ask us! BIG STEUPS!

Speaking on the achievement, the Honourable Anil Roberts, Minister of Sport said Jehue’s performance was flawless, majestic and well-deserving of the gold medal. “Jehue ran a perfect race, and more importantly, his own race, attacking all the hurdles with a smooth and consistent stride pattern. In the home stretch, Jehue fought for the gold medal, seeing it within his grasp. It was undoubtedly one of the most thrilling victories Trinidad and Tobago has ever seen.”

Chairman of the Sports Company of Trinidad and Tobago, Sebastien Paddington said the race was ‘another brilliant performance by one of our national athletes. Jehue’s youth and now, his experience on the world stage is a sign of positive results in the coming years”. Jehue Gordon’s time was not only a personal best for the University of the West Indies (UWI) student but also a national record, eclipsing the mark he set at the 2012 London Olympics of 47.96.

The management and staff of the Ministry of Sport and the Sports Company of Trinidad and Tobago congratulate Jehue Gordon on this World Championship gold medal, wish him every success in his future races this season and look forward welcoming him home.

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Trinidad and Tobago’s Jehue Gordon won GOLD in the 400M Hurdles at the IAAF World Championships in Moscow Russia today!

He ran away with the title by one hundredth of a second from United States athlete Michael Tinsley.

Tinsley, looked good for the title until the final two hurdles when Gordon moved up the gears to take it on the line in 47.69 seconds – the leading time in 2013.

Serbia’s Emir Bekric had to settle for a bronze

Gordon becomes only the second TnT athlete to win gold at the world championship. The first was non other than Ato Bolden.

Kelly-Ann Baptiste has tested positive for a banned substance, and has left the IAAF World Championships in Moscow, Russia.

Semoy Hackett also tested positive and is out the World Championships as well.

NAAA president Ephraim Serrette said the voluntary withdrawal of Baptiste and Hackett from the 14th IAAF World Championships will be addressed in a press release within 48 hours.

Training has its moments but then again some times I want to tell Toby peel his frame. He is a really good trainer and I am putting in that work , trying not to miss a session.

Nutrition has been improving with a focus on good eating habits rather than starving yourself. I drink more water and consume more fruits daily. The new task is preparing more meals at home versus buying so I can track what I am eating. I swear Josie will kill me if I don’t hahaha.

Mentally Amanda and I have had a couple of successful sessions to deal with the changes in nutrition and training. Also the importance of positive thinking.

Again everyone thanks for the support and words of encouragement.

Before I forget on the Emancipation Holiday we trained on Maracas Beach it was bitter sweet as training was much harder but we had a better view and environment to enjoy.