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May 30, 2008     Cape Gazette
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May 30, 2008

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126 FRIDAY, MAY 30- MONDAY, JUNE 2, 2008 SPORTS & OUTDOORS cape Gazette = How do you keep workouts interesting? ASK THE TRANE (( Chris Antonio Dear Chris: The biggest obstacle I have to overcome when working out is boredom. I like going to the gym but get tired of doing the same stuff. Do you have any sugges- tions on how I can change my workouts to keep them interest- ing? -Joe Joe: We all have days when we don't feel like going to the gym. Work and family obligations don't make getting there any easier. I believe the gym is a place to not only to build our bodies but also to relax our minds. It's no coincidence that doctors are now prescribing ex- ercise to treat depression. Working out Can be fun if you fred different ways to make it in- teresting. However, doing any workout routine for too long can become boring and cause us to lose motivation. We tend to be creatures of habit. Let's face it: We like things that are familiar to us. However, our body's way of dealing with the stress of working out is to quickly adapt to any routine we're doing. That's why I try to change my workouts every four to five weeks. Adding changes here and there helps to keep my clients physically and mentally fresh. Nothing says you have to stick with the same routines day in and day out. There are many ways tomake things interesting. Here are a few ideas to get you started: Try adding super sets. Super sets are doing two exercise with two opposite muscle groups, back to back, without any rest. An example would be doing bicep curls and tricep pushdowns. Try doing giant sets. Giant sets are doing two or more exer- cises at the same time f6r one body part without any rest. An example would be doing stand- ing barbell curls and seated dumbbell curls. Throw in some drop sets. Drop sets are doing a certain amount of repetitions of a par- ticular exercise and then quickly dropping the weight and repeat- ing the process for several sets. The idea is to have little to no rest between each set. A good example would be doing cable rows with 100 pounds for eight reps, 90 pounds for eight reps andS0 pounds for eight reps. Explore the gym. Pick a day t0try all the machines and exer- People Continued Wom page 124 where and drop a line at any depth with any bait figuring fish are like drunks in Ruddertowne - they'll hit on anything. cises you've never done before. You just might fmd some new favorites to add to your program. Recruit a new training part- ner. Find someone to work out with who will help motivate you. Be sure to pick someone with a good work ethic who will show up on time and work hard. However, there comes a time when each and every one of us needs a break. I don't care how hard you work; if you don't al- low your body and mind time to rest, you will never reach your potential. I try to schedule one- to two-week breaks every six to eight months. This gives my clients time to relax and take care of other obligations without worrying about gettin_g to the gym. Remember. Staying in shape is'a lifestyle, not a job. Frequently changing your rou- tine will help to keep your body, as well as your mind, from get- ring burned out. Chris Antonio is a personal trainer and former worM-class weightlifter. To send a question to the Ask the Trainer column, emaU Chris at or check out for training tips, news and inspirational stories. YOU'RE SO VAIN - Attention steroid users and/or testos- terone injectors! I want to tell your story. I want you to tell my readers why elevating your blood pressure and pulse rate to get that pumped, veins-buiging look so your can feel better about yourself is a good idea. What is the tradeoff?. If you know anything about human be- havior you must understand when others think you look weird rather than good. TRIATHLON TRAINING - Notice to young athletes! Here is a fool- proof formula for a successful, happy and productive life, and why am I talking like this? No drugs, no alcohol and al- ways tell the truth. It really is that simple, but few people I ever knew can wear that badge. I resourced a listing of 500 NFL thug life boo "lcags and found al- most all of them involved alco- hol or drugs, guns and cars and beating on girlfriends. A power- fully wrong message when those who are the fittest and fastest, strongest and biggest, richest and most famous don't use their gifts to help others but self-de- struct like anyone who thinks ! IBW msllmm Ilmlll T/lltmll This sophomore long-pole  Saving the best for last but . Don't !etthis guy receive the defender wasa major player in striking early in the game, Dan ball at crease attack because it Cape's 8-7 upset win over Steele made the nlost of his is going into the net. Mark Salesianum in last Saturday's shots having a hat trick by scored on a feed from Rory - state championship game. halftime of the second quarter Rogan to give-Cape a 6-5 iead Coach Mark D Ambrogi played as Cape went "game plan" on over Sallies with t1:16 left to play some zone D for the first time in Sallies and executed it early and 12 years - usually done to help all game long valuing the ball on or hide defenders - then Voss long possessions and making lays a couple of leveling hits and the most of shooting the crowd screams, "way to go opportunities. Daniel's older l'immy" like Voss was a brothers, Scott and David, are Canadian hockey player. Timmy former Cape players. "1 knew also did a great job on ground we were better than the team balls and Catching andthrowing that lost 10-2 to start the on clears, season," Steele said. then scored again at 9:53 on a pass from Ike Faidey to tie the game at 7-7. 'It's an amazing feeling and I never thought I'd be scoring goals for us in a state championship win" Tappan said. " started the year playing only JV, but coach showed confidence in me." Tappan is poised and patient scorer. OIImWOONU00 This guy'started showing up as "that guy" late in the season changing direction leaving defenders Stranded while ripping shots from up top giving Cape a weapon it didn't know it had to start the season. Woodruff scored goals 4and 5 in the state championship win, but his biggest score was goal No. 8 as he took a pass from Dan Steele and ripped a shot into.the net which proved to be the game winner in an 8-7 state :hampionship victory. celebrity offers immunity from the laws which cover us all KICKING IT LARGE - I was an invited guest at the 1999 Ten- nessee Titans post-Super Bowl party in Buckhead, Ga., because my nephew Mike was on the team. I was small-talking with owner Bud Adams then had few words with Eddie Georg. When I ran to find Mike he was sur- prised. "Fredman, you've met so many people over the last five days - even Lennox Lewis - and you seemed so unimpressed. So why are you so excited?" "Tmvis Tritt is jamming with the band in the ballroom and no one is listing," I said. "Here's a quarter - call some- one who cares" I just received notice that Travis Tritt will perform in South Bend, Ind., Friday, July 18, at the Morris Performing Arts Center as part of the 2008 Col- lege Football Enshrinement Fes- tival. So that's it, Travis is five feet nothing but football part/ guY[ SNIPPETS - Pacman, Tank and TO.- what is up with the Dallas Cowboys? The best available re- ceiver with multiple criminal in- fractions is Chris Henry former- ly of the CincinnatiBengals. The Eagles should go after Henry who can flat out play - just don't let him drive. Go on now, gift VRella hits cycle as Dodgers top Marlins The excitement is building in the Lewes Little League. Take Wednesday night, for in- stance, when Dodger pitcher Kai Vitella hit the cycle - a single, double, triple and home run - and then held off the Marlins on the mound for an 11-9 win in a Major League baseball contest. Blue-White All-Star soccer game June 3 The 14th Annual Blue-White Senior Girls All-Star soccer game benefiting CHILD Inc.'s Run- away and Homeless Youth Pro- gram will be played at 5".30 p.m. Tuesday, June 3, at the Wesley College Wolverine Stadium in Dover. The game will feature 50 of Delaware's top high school sen- ior girl soccer players. Blue-White Inc. is a nonprofit corporation whose mission is to raise funds to assist abused, neg- lected and dependent children and their families on the Delmar- va Peninsula. The concession stand will be open for refreshments. Admis- sion is $6 for. adults and $4 for students. For further information about this event or to learn more about the services offered by CHILD Inc., contact Larry Haas, 302-762- 8989, or visit