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January 24, 2014

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8S FRIDAY, JANUARY 24 - MONDAY, JANUARY 27, 2014 SPORTS & OUTDOORS Cape Gazette Planning is key to fulfilling your fitness resolutions I 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 water a day minimum. Combine these rules with weight training and cardio, and the results will be well worth the effort. Record your results Over the years, I've found you Can greatly increase a person's chance of success by requiring them to keep track of their own progress. Seeing their results on paper helps keep them motivat- ed and keeps them from staying in the comfort zone of doing the same workouts day after day. All it takes is a notebook and a pen. Change it up When you first start work- ing out, results come easily, but if you want to continue to make progress, you have to learn to change things up. This can be done by adding weight and reps, switching exercises, reducing rest periods or design- ing new workouts. The pos- sibilities are endless, and trying new things will keep you from getting bored and complacent. Stay consistent It's important to remember that staying in shape is a life- long journey. There are no quick fixes, and at the end of the day, consis- tency has everything to do with how successful you will be. If you have a bad week, shake it off and get back to it,but don't quit or you will never reach your goals. Remember, January is the month of broken promises for thousands of Americans who told themselves this year would be different, but what separates those who succeed from those who fail is having a plan in place to guide them in the right direction• Chris Antonio is a personal trainer and former world-class weightlifter. He has been lifting for more than 20 years and has trained a wide variety of clients ranging from All-American athletes to the average person trying to get into shape. To send a question to the Ask the Trainer column, email Chris at or check out for training tips, news and inspirational stories. 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 tourney April 12-13 Team registrations are now being accepted for the Central Maryland Soccer Association's 17th Annual Old Line State Clas- sic. The event is scheduled to take place April 12-13 at venues in Harford County, Md. The classic is open to all USSF youth-affiliated school, recre- ation and club teams located in the Mid-Atlantic region. Boys' and girls' competition will be available in the single age cat- egories of U8 through U15, and the dual-age high school levels of 15-18. The tournament fea- tures a round-robin format with all teams being guaranteed a minimum of three games. The first- and second-place finishers in each division will receive team and individual awards. The tournament registration deadline is Monday, March 24. Registration forms are avail- able at Contact the CMSA office at or 410-686- 2212. Robinson headlines boxing Feb. 21 in Dover Dover Downs Hotel & Casino with Champ's Management an- nounces a championship boxing event at 7 p.m., Friday, Feb. 21, in the Rollins Center. The headline bout features welterweight "The New" Ray Robinson, of Philadel- phia, Pa., fighting for the North American Boxing Organization title. His opponent is yet to be determined. The undercard features Cornelius Lock, ]oey Tiberi, Anthony Miller, John Bowman, David Murray, Milton Santiago, and Kyrone Davis (debut). Tickets are on sale for $45- $200 and may be purchased by calling VIP Services at 800-711- 5882 or visiting 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 ]an. 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 SUBMITTED PHOTO: Dave Kergaard, left, is shown with his nephew, Dave Zastudil.