Physical Training June 2003

Recipe for Fitness Tracy Orzechowski
By Tracy Orzechowski

How to apply colour for a Fitness or Figure Competition

Hand washing 

With summer time approaching we all tend to eat more foods with our hands such as fruits or barbecued items, so I thought I would share with you the proper technique for washing your hands when working with food.  The whole process should take approximately two minutes. 

  • Begin by running tepid water
  • Apply liquid soap to the middle of the hands
  • Use the palm of the right hand as a surface for scrubbing your left
  • Scrub the finger nails by turning them in a circular motion along the palm to get dirt from underneath the nails 
  • Scrub the crease in the hand between the index finger and the thumb
  • Build up a good lather and scrub the remainder of the hand
  • Repeat for the left hand
  • Grab some paper towels and dry your hands
  • Use the paper towel to turn off the taps and discard in the garbage

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Tracy Orzechowski is a 24-year-old Fitness enthusiast who’s been competing in Fitness Competitions for the past 4 years.  She is 5’ 7” tall and weighs 140 lbs. competition weight, and 150 lbs. off-season.  She is currently qualified to compete at the Canadian National Level competitions and is presently looking for opportunities for print work and fitness modeling.  Tracy is a contributing writer to and Physical Training: Fitness for combatives and is seeking a contract with a supplement company and modeling agency to help  pursue her passion and love for the sport. Her competition goal is to compete and place top three at the 2003 Canadian National Fitness & Figure Championships. Tracy states: "I encourage everyone to set goals for themselves and to believe that you can do anything you set your mind to with patience, persistence and determination." Her hobbies are; working out, hiking, reading, and watching movies.

Competition History:

Upcoming Competitions for 2003: Web page: will be operational in the early part of March.
Physical Training June 2003