Raquel Torres, MBA

Organic Elite-Pro Triathlete

Coach, Writer & Columnist

“Courage is the most important of all the virtues, because without courage you can’t practice any other virtue consistently”
— Maya Angelou
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Raquel was born on January 28, 1981, and grew up in La Vega, a small town in the Dominican Republic's central region. Life there was simple, quiet, and safe, allowing her to spend much of her childhood active and outdoors. She began swimming at the age of three, competing in children’s swim meets until about age eleven.

Although swimming was part of her early life, it was not her true passion as a child. Raquel was naturally drawn to movement and adventure, developing a strong interest in cycling and joining a local mountain biking club. She also enjoyed exploring other physical activities, including martial arts such as judo and karate, as well as rollerblading and horseback riding.

A few years later, her swim coach—impressed by her agility, coordination, and enthusiasm on the bike—introduced her to a sport that was still largely unknown: triathlon.

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Raquel CNY LATINO NEWS PAPER Columnist
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Heat Stroke: When the Body Overheats Beyond Control
Heat Stroke: When the Body Overheats Beyond Control

In 2013, I had the honor of receiving a personal invitation from the Dominican Triathlon Federation to represent the country as an elite athlete in the Olympic circuit. It was an incredible opportunity, but also one of the hardest lessons of my athletic life.

What Is Coercive Control? And Why Do “Evil” People Use It?
What Is Coercive Control? And Why Do “Evil” People Use It?

Coercive control is a deeply harmful pattern of behavior in which one person systematically dominates another to strip away their freedom, independence, and sense of self. It is not a single frightening incident, but a sustained strategy of psychological abuse that builds over time. Often without visible physical violence. While most commonly associated with intimate relationships, coercive control can also occur within families, workplaces, and other social systems.

How Narcissists Use Financial Abuse: Reasons, Methods, and Insights.
How Narcissists Use Financial Abuse: Reasons, Methods, and Insights.

Financial abuse is one of the most insidious tools narcissists use to control and exploit others. Unlike physical harm, financial abuse often leaves no visible scars, but it can destroy independence, self-esteem, and long-term security.

Triathlon Under Pressure: Tough Situations and Smart Solutions
Triathlon Under Pressure: Tough Situations and Smart Solutions

Triathlon offers many benefits that other sports do not. It helps reduce the risk of overuse injuries, provides countless psychological benefits, and—by its very nature—places the athlete in a state of vulnerability to uncontrollable factors such as the environment and the powerful forces of Mother Nature.

The sense of self-improvement, self-control, resilience, and determination are just some of the skills we develop by overcoming the challenges of a triathlon. These experiences strengthen self-confidence and mental toughness.

Below are common situations that can occur in triathlon, regardless of an athlete’s experience or level, along with practical ways to manage them.

Your Moment is Now
Your Moment is Now

According to statistics, one-third of people who make New Year’s resolutions have abandoned them by the end of January.

Many resolutions fail because they aren’t the right ones. A resolution may be “wrong” for one of three main reasons:

  • It’s based on what someone else (or society) says you should change.

  • It’s too vague.

  • You don’t have a realistic plan to achieve it.

The Real Cost of Doping: When the Body and Mind Pay the Price
The Real Cost of Doping: When the Body and Mind Pay the Price

Some physical signs that may raise suspicion of doping in athletes can include noticeable changes in appearance and behavior rather than performance alone.

  • Teeth and jaw changes: excessive teeth grinding (bruxism) that can lead to visibly shortened, flattened, or chipped teeth, jaw tension, and frequent headaches.

  • Facial changes: puffy or bloated face, sometimes linked to fluid retention, hormonal imbalance, or corticosteroid/steroid use.

  • Skin changes: oily skin or sudden changes in skin texture, especially in areas not previously affected.

  • Body composition shifts: unusually rapid muscle gain or sudden changes in physique that don’t match training history.

  • Hair changes: accelerated hair loss or, conversely, increased body or facial hair due to hormonal disruption.

  • Behavioral and neurological signs: persistent restlessness, irritability, mood swings, anxiety, or sleep disturbances.

Music: Medicine for Mind and Body
Music: Medicine for Mind and Body

The psychological effects of music can be powerful and wide-ranging. Music therapy is an intervention sometimes used to promote emotional health, help patients cope with stress, and boost overall psychological well-being. Some research even suggests that musical preferences can provide insight into different aspects of personality.

Winter Triathlon Training:
Winter Triathlon Training:

Winter is the perfect time to work on swimming technique. With fewer races on the calendar, you can slow things down and focus on body position, breathing, and efficiency. Swimming is highly technical, and small improvements in form can lead to significant gains later. Even one or two focused swim sessions per week can make a noticeable difference when race season returns.

“Winter is where champions are built while everyone else is resting.”

Narcissistic Abuse: Recognizing the Patterns, Protecting Yourself, and Healing
Narcissistic Abuse: Recognizing the Patterns, Protecting Yourself, and Healing

Narcissistic abuse is a subtle yet profoundly damaging form of emotional and psychological harm. Sometimes involves physical violence, but often leaves no visible scars, even as it gradually erodes a person’s confidence, financial stability, emotional and physical safety, and sense of identity. While it most often occurs in partner relationships, it can also emerge in families, friendships, and workplaces.

Finding Balance: The Benefits of L-Theanine, GABA, and Magnesium for Mind & Body Wellness
Finding Balance: The Benefits of L-Theanine, GABA, and Magnesium for Mind & Body Wellness

In today’s fast-paced world, supporting both mental and physical health has become more important than ever. While sleep, nutrition, and movement form the foundation of wellness, certain supplements have gained attention for their calming and restorative effects. Among the most talked about are L-theanine, GABA, and magnesium—three powerful allies that work with the body to promote balance, relaxation, and overall well-being.

Take the Reins: How Your Locus of Control Shapes Your Life
Take the Reins: How Your Locus of Control Shapes Your Life

In psychology, locus of control refers to the degree to which people believe they have control over the outcomes in their lives. Introduced by psychologist Julian Rotter in 1954, the concept remains central in understanding motivation, behavior change, and resilience. Our locus of control influences how we interpret success, failure, and stress, and how we assign personal responsibility, ultimately shaping how we navigate challenges.

Although locus of control exists on a spectrum, it is usually described in two categories: internal and external.

From Couch to Triathlete
From Couch to Triathlete

What Is a Sprint Triathlon?

A sprint triathlon usually includes:

  • 🏊 Swim: 750 meters

  • 🚴 Bike: 20 kilometers

  • 🏃 Run: 5 kilometers

It’s a fun, manageable way to enter the triathlon world. Most first-timers train about 4–6 hours per week, focusing on steady progress rather than perfection.

💡 You don’t need fancy gear; just commitment and a plan.

My Experience at the ITU Cup in Morocco | Triathlon African Cup
My Experience at the ITU Cup in Morocco | Triathlon African Cup

One of my goals in triathlon has always been to gain experiences, share them, and use social media positively, learning from both the good and the not-so-good moments.

A History Timeline About Triathlon
A History Timeline About Triathlon

Triathlon roots initiated in France in the early 1900s. The first recorded triathlon was held in the French town of Joinville-LE-Point in 1901, which included a 3km run, a 12km bike ride, and a swim across the Marne River. 

However, the modern-day triathlon as we know it today was born in San Diego’s Mission Bay, California, in 1974.  It was organized by the San Diego Track & Field Club as an alternative to the rigors of track training, and a total of 46 athletes completed the race that included a 5.3-mile run, a 5-mile bike race, and a 600-yard swim; they developed the idea for this event, aiming to combine different sports into a single competition. John Collins, who participated in this event, later helped found the Ironman race in Hawaii. 

The Ten Thousand Rule
The Ten Thousand Rule

Gladwell introduces the concept of the "10,000-Hour Rule" and how it helped the Beatles become world-famous musicians by providing them with the opportunity to perform live as a group in Hamburg, Germany, over 1,200 times between 1960 and 1964. Although they initially started at nightclubs, they accumulated more than 10,000 hours of playing time by playing nonstop. 

Throughout his book, Gladwell repeatedly refers to the "10,000-hour rule," asserting that the key to achieving actual expertise in any skill is simply a matter of practicing, although correctly, for at least 10,000 hours.

This, however, is an oversimplification. Gladwell later describes how environment, family, culture, and friendship are all critical to an individual's success.

View fullsize Last Sunday, I did a fun hilly half-marathon on a cold day. I Started and Finished in First Place Overall. 🐎🏆 Thank you to the volunteers, organizers, and special thanks to the lead bike volunteer — it really inspired me❤️‍🔥, helped me
View fullsize New on the blog! ✨ In my latest post, I share my organic true story about my recent long-distance triathlon journey. You'll find something useful whether you’re a triathlete or not, whether a beginner or a pro. 🧠🏊🏼‍♀️🚴‍♀️🏃🏻‍♀
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View fullsize 🧿Looking back just to confirm how far I've come... "𝓦𝓮𝓪𝓻 𝓰𝓻𝓪𝓽𝓲𝓽𝓾𝓭𝓮 𝓵𝓲𝓴𝓮 𝓪 𝓬𝓵𝓸𝓪𝓴, 𝓪𝓷𝓭 𝓲𝓽 𝔀𝓲𝓵𝓵 𝓯𝓮𝓮𝓭 𝓮𝓿𝓮𝓻𝔂 𝓬𝓸𝓻𝓷𝓮𝓻 𝓸𝓯 𝔂𝓸𝓾𝓻 𝓵𝓲𝓯𝓮."🦸🏻‍♀️ - - - - #thankful #organictriathlete #grate
View fullsize Congratulations to one of my amazing athletes-pupils Dr. Santiago Garcia, MD. 👏🏆🏊‍♂️🚴‍♂️🏃🏻🇳🇿 Santiago completed this 2024 around 10 endurance events, including 4 x 70.3 Ironmans and qualified and finished safe and sound at Ironman Wor
View fullsize No Manches Wey! 😂🇲🇽🏝️🌊☀️🏖️🌮🌺🐠🪽🐚🌴☮️ #cozumel #sanmiguel #motherdaughter #blessed #bestdaughterever #ironman #ironwoman #enjoyinglife #thankful #lucky #grateful #endurancecoach #enduranceathlete #lifeisgood 🙏🏼💯☮️ #nomanches #nomanchesca
View fullsize 💜💛💖☮️𝔊𝔬𝔬𝔡 𝔰𝔭𝔬𝔯𝔱𝔰𝔪𝔞𝔫𝔰𝔥𝔦𝔭 𝔦𝔰 𝔞 𝔰𝔢𝔱 𝔬𝔣 𝔟𝔢𝔥𝔞𝔳𝔦𝔬𝔯𝔰 𝔞𝔫𝔡 𝔞𝔱𝔱𝔦𝔱𝔲𝔡𝔢𝔰 𝔱𝔥𝔞𝔱 𝔡𝔢𝔪𝔬𝔫𝔰𝔱𝔯𝔞𝔱𝔢 𝔯𝔢𝔰𝔭𝔢𝔠𝔱, 𝔣𝔞𝔦𝔯𝔫𝔢𝔰𝔰, 𝔞𝔫𝔡 𝔢𝔪𝔭𝔞𝔱𝔥𝔶 𝔱𝔬𝔴𝔞𝔯𝔡𝔰 𝔢𝔳𝔢𝔯𝔶𝔬𝔫𝔢 𝔦𝔫𝔳𝔬𝔩𝔳𝔢𝔡 𝔦𝔫