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Lewes, Delaware
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January 9, 2004     Cape Gazette
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January 9, 2004

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What ar, e: you waiting for? Happy New Year! Now that the holidays are over, let&apos;s get down to business. Have you started working out? Have you changed your eating habits? Are you walk- ing now? Did you visit and join a gym? Are you using that treadmill at home that you bought three years ago? Did you seek help from a professional to assist you in getting started? Have you set some reasonable and attainable goals? I hope you can honestly answer yes to at least one of the. above Whatever the reason or motiva- tion behind your desire to change you first must have a goal. I know that it is easy to write it down, but in all honesty if you have it engrained in your mind, then it is there and you will not forget it. The second thingyou need to do is to seek some assistance or help. There are a number of ways that you can do this, Talk to your doctor, seek advice from a personal trainer, purchase a trainingbook, or talk to a friend injuries and burnout at a very ear- ly stage in your program. Begin by walking three or four times a week for twenty or thirty minutes at a nice brisk pace. Two days a week you can add a weight training program to the mix. Do three sets of ten to twelve repetitions for each body part. For example, you can do bench press- es for chest, puUdowns for back, lateral raises for shoulders; barbell curls for biceps, pressdowns for triceps, leg extensions for thighs, Dave Kergaard questions, who has achieved some personal leg curls for hantrings, and toe AI attempt to break this success .... raises for calves. whol.ixess owiata assim: "This will help you realize whai<:,,(canthen finish the workout pie a structras possibte:ttceatly you will need to do t g!l..[U.:,.,b ling some crunches for your is not very difficult if you get self reach your goal or go'is*. Hav- abdominar muscles "For starters started on the right foot in the right way. First and foremost, you have to have some idea of what you want to achieve and accomplish. It might be just something as simple as wanting to feel better or losing a few pounds. It might be a little more compli- cated like getting into a smaller dress size for a reunion or looking good at a wedding. Maybe you are tired of being tired or you may just want to set a good example for your children. It might be even more compli- cated like competing in your first 5K run or following the twelve- week "Body for Life" program. ing someone to talk to and work with will be the best support sys- tem that you can have. The third thing that I recom- mend, is don't wait. Get started now. Too many people procrastinate and talk a good game, but never put their plan into action. Don't wait until your birthday or the first of the month or even Monday to get started. Start now. There are way too any people who literally quit be- fore they ever get started. The fourth thing to do is to start slowly and ease into your workout regimen. By going too fast and too hard too early is going to lead to that is all that you need. This is a simple yet effective program for both men and women of all ages. I'll discuss later a more advanced training program to fit into your schedule. The fifth and last item I want to discuss is nutrition. Once again this is the key to your success or failure. Everyone Wants to change, but so many people won't change their eating habits. You can workout, lift weights, run, or do whatever you want, but unless you change your eating habits all your training efforts are for naught. Everything that you attempt to DAVE ZASTUDIL Perhaps of all his honors, none is greater than being the first punter to be named Athlete of the Week in the Cape Gazette. David punted eight times for an average of 48 yards in the Baltimore Ravens 20 to 17 loss to the Tennessee Titans. The week before he sustained a con- cussion and broken nose tackling Randal E1 of the Steelers. David is the nephew of Gazette fitness columnist Dave Kergaard and like his uncle just a great guy. SHANNON BULL NICK ALBANESE This ninth grade Point Looking like Clark Kent, guard from the girls:,jor this 145-pound junior can g{o varsity basketl)all tv is "Cape" when the shoulde one of those s players ' are to the mat. Nick is 3-0 who gets the entivect*owd on conference competition l her side. "Up in Dover has placed third in b0Ua everyone was cheering for Cana ClasBic and Glasgow her," said scorekeeper Helen mamenta over Christmas Badur. "She is going to be a i, eak. "I iaid my dues my good one." This straight A/freshman and sophomore academic student scored 13 years and now I'm surpris- points in the Cape girls 33-. ing myself, . Nick said. "We victory over Seaford las{ ....... have a great class of juniors Tuesday night. Shannon a_d.g welI, balanced team plays softball  *WtTl  'e s year. Delaware Magj/ sum- mer. CAPE GAZETTE, Friday, Jan.9 - Jan. 15, 2004 - 103 FITNESS FOR YOU do to get into better shape is can- celled out by poor eating. I cannot stress this point enough. You cannot compensate for poor eating habits by exercis- ing and working out, no matter how hard you try. Eighty percent of your success or failure is tied directly to what you eat or don't eat. There you have it, a quick trip into the New Year to assist you in your efforts to make yourself healthy. Are you going to cheat on your diet, sure? Are you going to miss a workout, of course? But the key is getting right back on track and minimizing those breakdowns. Good Luck! Dave Kergaard is a personal trainer at Gold's Gym in Re- hoboth Beach. He can be reached at 226-4653. RAYONA BENSON This Mariner Middle School basketball player has been avaeraging 15 points a game over the first four games of the season. Over the last two games she has scored 20, and then pumped in 27 against Selbyville. Rayona is a solid student and also plays in the band. The Cape hoop talent is on the way with players like Benson leading the way. Rayona's father is Will Ed- wards, a former Cape 6-foot- 6 high jumper. People Continued from page 98 the Tennessee Titans is a Philly boy who played for the Arch Bish- op Ryan Raiders in Northeast Philadelphia. About 15 years ago as captain of his high school team he led the Raiders to the Catholic League championship. Tom Ott, Cape line coach, played with Wychek and is a personal friend of Frankie boy. Wychek caught 58 passes when he was a freshman at the University of Maryland. The weird part is that he lives in Tennessee, which gives him a strange blend of accent just like me living in Sussex County. The checker at Food Lion in Lewes who went to Lewes High School told me that I sure didn't sound like I was "from here," so in spite of 28 years I remain from some place else. A sportswriter from the "New York Post" asked a colleague about a good place to eat in Balti- more. "The James Joyce Irish Pub," was the answer. "What was that again," the writer responded, with no hint of recognition that he had ever heard of James Joyce. Trust me, that Joyce could go deep and get separation from most of his readers. Advice from sports radio per- sonality Craig Heist: "You can say anything you want on the ra- dio. Once!" Packers in Philly this Sunday just like they were in 1960 when I listened to the game on an AM ra- dio inside a 1959 Plymouth with Bill Campbell broadcasting. I may not be from here and I'm no longer from there, but don't tell me I ain't real Philly. Try this eclectic send off: "Go on now, git up on outta there! Go on now, git!" Indoor field hockey signups open on Jan. 10 Signups for the Delaware Stingers Indoor Field Hockey "fun league" will take place from 10 a.m. to noon, Saturday, Jan. 10, at the Woodbridge Elementary School in Greenwood. Indoor hockey games are played in a gymnasium on an area slightly larger than a basketball court. There are six players per team and boards along the sideline to allow for continuous play. All games will be held at the Wood- bridge Elementary School. This will be a fun league with lots of learning and teaching. It is open to girls who live in the Woodbridge area in grades 3 through 12. Games will be held Saturday mornings; high school games may be played on some Thursday nights. The cost is $30 and players must have shin guards and a mouth guard. Call 337-8545 for more infor- mation.