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January 24, 2014     Cape Gazette
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8S FRIDAY, JANUARY 24 - MONDAY, JANUARY 27, 2014 SPORTS & OUTDOORS Cape Gazette did it again. I let myself go over the holiday season and am now paying the price Weight gain, lack of energy and low motivation have set in, I'm having trouble getting back on a workout routine. The abnormally cold temperatures have only made matters worse as I'd rather go home and get warm after work than drive across town to the gym. Never- theless, I have committed my- self to a new year's resolution of getting back in shape. Do you have any quick advice on how I can be successful? During the month of Janu- ary, gyms across the country will be full of people with good intentions, but those who start correctly will have a much bet- ter chance of being successful. Here are a few tips to give you an edge. Start slowly I believe the most common mistake people make is starting too fast. They become so frus- trated over the holidays, they try to do too much before their bodies are ready and end up injured or discouraged because they aren't making progress. It makes more sense to ease back into your workouts, giving your body a chance to adjust. A good rule of thumb is to begin with 60 percent effort and increase 10 percent each week until you have reached maximum. Design a plan You wouldn't build a house without first paying someone to draw up a blueprint, so why wouldn't you give your body the same consideration? Taking the time to personalize your own workout is a great way to learn more about fitness as well as take control of your own destiny. If you need help, hire a personal trainer. The money will be well spent and will help you avoid mistakes that could be the difference between suc- cess and failure. Include a diet plan Any fitness plan without a proper diet is doomed from the start, so be sure to do your re- search and be willing to change your lifestyle. You must eat smaller, more frequent meals, increase protein intake, avoid sugar and processed carbs, and drink eight to 10 glasses of Stay consistent water a day minimum. Combine It's important to remember these rules with weight training that staying in shape is a life- and cardio, and the results will long journey. be well worth the effort. There are no quick fixes, and at the end of the day, consis- Record your results tency has everything to do with Over the years, I've found you how successful you will be. If can greatly increase a person's you have a bad week, shake it chance of success by requiring off and get back to it,but don't them to keep track of their own quit or you will never reach progress. Seeing their results on your goals. paper helps keep them motivat- Remember, January is the ed and keeps them from staying month of broken promises for in the comfort zone of doing the thousands of Americans who same workouts day after day. told themselves this year would All it takes is a notebook and a be different, but what separates pen. those who succeed from those who fail is having a plan in Change it up place to guide them in the right direction. When you first start work- ing out, results come easily, Chris Antonio is a personal trainer and but if you want to continue to former world-class weightlifter. He has make progress, you have to been lifting for more than 20 years and has learn to change things up. This trained a wide variety of clients ranging from can be done by adding weight All-American athletes to the average person and reps, switching exercises, trying to get into shape. To send a question to the Ask the Trainer column, email Chris reducing rest periods or design- at Askthetrainer@antoniostraining.com or ing new workouts. The pos- check out AntoniosTraining.com for training sibilities are endless, and trying tips, news and inspirational stories. new things will keep you from getting bored and complacent. DALTON TYNDALL WiNS JiU JITSU CHAMPIONSHIP RIP TIDE MARTIAL ARTS Iongtime student Dalton Tyndall competed in and won the Nov. 16 NAGA North American Championships "Dalton is a prime example of what it takes to be great in Brazil- ian Jiu Jitsu," said coach Shawn Bo- dio. "His laid-back, but never-quit attitude has, catapulted him into an incredible BJJ practitioner, tn addi- tion, he has taken his health and fit- ness seriously and has lost over 50 pounds from when he first started." Tyndall is shown with his champi- onship medal, SUBMITTED PHOTO Old Line State Classic able at www.cmsasoccer.com. Contact the CMSA office at tourney April 12-13 scorenews@aol.com or 410-686- Team registrations are now 2212. being accepted for the Central Maryland Soccer Association's Robinson headlines 17th Annual Old Line State Clas- boxing Feb. 21 in Dover sic. The event is scheduled to take place April 12-13 at venues Dover Downs Hotel & Casino in Harford County, Md. with Champ's Management an- The classic is open to all USSF nounces a championship boxing youth-affiliated school, recre- event at 7 p.m Friday, Feb. 21, in ation and club teams located in the Rollins Center. The headline the Mid-Atlantic region. Boys' bout features welterweight "The and girls' competition will be New" Ray Robinson, of Philadel- available in the single age cat- phia, Pa fighting for the North egories of U8 through U15, and American Boxing Organization the dual-age high school levels title. His opponent is yet to be of 15-18. The tournament fea- determined tures a round-robin format with The undercard features all teams being guaranteed a Cornelius Lock, ]oey Tiberi, minimum of three games. The Anthony Miller, ]ohn Bowman, first- and second-place finishers David Murray, Milton Santiago, in each division will receive team and Kyrone Davis (debut). and individual awards. Tickets are on sale for $45- The tournament registration $200 and may be purchased by deadline is Monday, March 24. calling VIP Services at 800-711- Registration forms are avail- 5882 or visiting doverdowns.com Fredman Continued from page 85 making him the third quarter- back (emergency). Zastudil is left-footed, punted for the Ohio Bobcats and was drafted by Baltimore in the third round 12 years ago. He played four years with the Ravens, five with the Browns and the last three with the Cardinals, and at 35 years old just signed another two- year contract with the Cardi- nals. Dave averaged 45 yards a punt the last two seasons and made more money than Russell Wilson. I watched him work out once at the old Gold's Gym and was impressed by his flexibility and core body strength. Snippets - When is some innovator going to build a low- riding, four-wheel-drive school bus that car- ries its own snowplow and a salt spreader on the back? Teams are missing too many prac- tices. You can miss English Trent Batson class; it,s not like you're going to forget how to speak. But we talking about practice, man. You can get out of shape in three days easily; I know because I've done it three days at a time for a long time. Iazmine Reeves of Virginia Tech and Caesar Rodney was selected by the Boston Breakers of the National Women's Soc- cer League in the third round Ian. 17. Reeves was a first-team All-American who led the Hok- ies to the final four. Trent Batson is now a senior at Virginia Wesleyan, playing for the 12-4 and 18th-ranked Marlins, a Division III team. Batson is among the team lead- ers in rebounds and blocks, and is scheduled to graduate on time. Black Widow suicide bombers creeping about at Winter Olympics in Russia? Se- riously? Talk about things going downhill. Go on now, gift i ' ~ i'~ SUBMITTED PHOTO: Dave Kergaard, left, is shown with his nephew, Dave Zastudil.