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November 19, 2004     Cape Gazette
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Realistic goals require realistic time fJ:ames I have written on numerous oc- casions that most people have honest imd realistic goals when it comes to fitness. I have also stat- ed that many of these same people with the honest goals have unreal- istic timelines in which to work this magic. Lose 30 pounds, drop three dress sizes, get back in those 34 pants, gain 10 pounds of mus- cle, put on a bikini again, and etc, etc, etc. All of these goals are cer- tainly attainable and in fact could be quite easy to do if given the proper amount of time in which to do it. With all that said it is now time to get down to the cold hard facts about training. If you want to look good for the summerand get into that bathing suit or bikini by June, then you have to start work- ing out now! Not tomorrow, not next week, not next month, or certainly not the spring, but now. If you start your training now, with the proper amount of weight training, cardio, and nutrition you will be in the best shape of your life by the time you hit the beach in June. If you hesitate and wait any longer, your chances for success diminish rapidly. I am being honest and most peo- ple don't want to hear it. Start now or buy your baggy cover up in May because you won't like what you see in the mirror. With women the biggest target area is always the thighs and butt. I have only known a few women who have ever wanted those areas bigger instead of smaller. If you are one of those ladies out there that wants to trim your thighs and reduce your hips, then listen care- fully. Lunge, lunge, and do more lunges. If you are currently doing squats, leg presses, or lunging with heavy weights, stop immedi- ately. Those heavy weights are going to make the quadriceps and gluteal muscles grow. Once they grow and get big you are going to have one difficult time making those thighs and hips smaller. I have a number of female clients who work extremely hard doing a variety of lunges, one leg presses, one leg squats, leg exten- sions, leg curls, etc. all in an effort to firm the thighs and butt, yet still make those areas smaller and tighter. Can it be done? Absolute- ly! Can it happen overnight? Ab- solutely not! Even though most women want to focus on the thigh and hip areas it is absolutely imperative that equal time be spent on all body parts. Toned and shapely shoul- ders, arms, back, and chest are just as attractive and impressive as the legs and hips when they are in shape. When doing your exercises keep your reps in the 10 to 12 range with minimal time between sets. Women usually spend too much time resting between sets. You don't have to lift heavy weights to get results. What you need is fo- cused intensity in the gym. Fo- cused intensity is related to time. spent working, not total time in the gym. My clients work extremely fast and hard with some individuals getting in as many as 45 sets inas little as a 30 minute time period. Sometimes it is not the exercises that make the difference, but the pace and intensity to which their bodies respond. I began working a couple of weeks ago with Nicole Fisher. Nicole is in her final year of Nurs- ing School at Beebe Hospital and wanted to get in the best shape of Dave Kergaard Cape Region Athletes Of The Week MIKE MORRIS Mike was faced with the prospect Of switching posi- tions as Cape football pre- pared for its final game of the year against Glasgow. With both starting offensive tackles out, Mike switched from his usual position of left guard over to left tackle. He wasn't fazed - he opened holes for Cape's backs all night. On defense, Mike was all over the field, making tackles from his linebacker spot. He showed great im- provement throughout the year. iiiii ¸ iiiiiiiii!iiii iiii: COREY SCHAB Nursing a sore back for most of the season, Corey came into the Archmere soc- cer match last Monday night and scored the tying goal with 14:01 remaining in the half. "Natty (Gaffney) sent through a great pass that put me 0ne-on-one with the goalie," Corey said. Three minutes later Schab sent through a beautiful pass to a streaking Mike Shook, but goalie Andy Healy made a great save. Corey will now concentrate on indoor lacrosse and lifting. NATE LONG The cross country season ended for Cape's Henlopen Conference championship boys team last Saturday at the state meet with newcom- er Nate Long moving into the varsity lineup for the first time. Nate responded to the opportunity with the race of his career moving all the way up to Cape's fourth man turning in a respectable 18:23 for the 5K distance. "I was glad to have my best time at the state meet,, Nate said afterwards. "Everyone was cheering for me." CAPE GAZETTE, Friday, Nov. 19 - Nov. 22, 2004 - 121 FITNESS FOR YOU her life by graduation in May. Nicole is 31 years old and has set herself some reasonable goals with reasonable time frames. She is fortunate to have great support in her husband Bruce, an oral surgeon, who is also quite a lifter. I keep increasing the intensity each time we train and Nicole's only response is, "When can we do it again?" Nicole and I both know that her success, as it is with most people, will be the result of weight train- ing, cardio and a sensible eating plan. The combination of the three working together equals success. For Nicole that success is ear marked for her in May at Beebe's graduation. Dave Kergaard is a personal trainer at Gold's Gym in Re- hoboth Beach. He can be reached at 226-4653. Winter tackle football sets meeting for Nov. 23 The Diamond Football League has approved the establishment of a winter/spring tackle football team in the Cape Henlopen area. The league now contains more than a dozen teams from across the Delmarva region. Boys ages 13-15 years old (based on the players age as of Dec. 31) are encouraged to partic- ipate. If the interest exists, a Cape team will be formed. Practices would begin in December, with opening day set for Jan. 29. The team would play a six-game schedule on Saturday afternoons in February and March. The Cape organization has an experienced coaching staff ready to take athletes interested in play- ing tackle football. An informa- tion meeting for all concerned parties - players, parents and any- one interested in helping .- will4e held Tuesday, Nov. 23, at 7 p.m. at the Chapel Green clubhouse. For more information and direc- tions, call team administrator Jeff McPike at 226-7978 or 381-2193. Cape Little League seeks board members The Cape Henlopen Little League is looking for people to participate on its board for the 2005 Little League season. The Cape Henlopen Little League serves 13-18 year old players in the Milton, Lewes and Rehoboth Little League Districts. Anyone wishing to help with the league should call league pres- ident Kristi Betts at 684-3737. JEN WARREN Jen plays "in the back" on the left side for the Cape field hockey team. Her sis- ter Jackie is on the right. Laura McIlvain plays in the middle. Jen got her first start of the season last Tues- day night as Cape beat Con- cord 3-1 to advance to Fri- day night's state champi- onship game against Caesar Rodney. "I didn't know I was starting until they an- nounced my name," Jen said. "She played awesome," said senior Amanda Haxton. Showtime is Friday, Nov. 19. People Continued from page 119 trip. But right here there is Mark Moore, who will graduate from Delaware in the spring, Johnny Howard about to bounce from Wesley and Jeff Burhnam coach- ing at Woodbridge and teaching at the alternative school in Roxana. Like Alfred Hitchcock walking in- to his own chalk outline, Jeff can come take my place as I ride off into the sunset on a swayback palomino. I'm picking Delaware to beat Villanova, host a playoff game and win, and then re-emerge as a threat to repeat as national cham, pions. Back to Chattanooga when the first question from arriving Blue Hens fans wds not, "How do you get to the Choo-Choo?" but rather "Where is the nearest liquor store?" Delaware and Tennessee was a cultural fit and it's hard to explain beyond that. Cape Hockey girls go for state title tonight, Friday, Nov. 19, at 7:15 p.m. at Rullo Field on Uni- versity of Delaware campus in Newark. Where's the liquor store? Go on now, gift I ' " TSl']rl"F'llllll]T[ll'llll "l F"rlT -' I  ''1 ' lrrllllrllllllmllllll!,ll•l:Tnlllllm'•mlllllml•lllnllllTr-Trlnil1111T- ' [ 7TRI-1T3.1T]r1`T Realistic goals require realistic time fJ:ames I have written on numerous oc- casions that most people have honest imd realistic goals when it comes to fitness. I have also stat- ed that many of these same people with the honest goals have unreal- istic timelines in which to work this magic. Lose 30 pounds, drop three dress sizes, get back in those 34 pants, gain 10 pounds of mus- cle, put on a bikini again, and etc, etc, etc. All of these goals are cer- tainly attainable and in fact could be quite easy to do if given the proper amount of time in which to do it. With all that said it is now time to get down to the cold hard facts about training. If you want to look good for the summerand get into that bathing suit or bikini by June, then you have to start work- ing out now! Not tomorrow, not next week, not next month, or certainly not the spring, but now. If you start your training now, with the proper amount of weight training, cardio, and nutrition you will be in the best shape of your life by the time you hit the beach in June. If you hesitate and wait any longer, your chances for success diminish rapidly. I am being honest and most peo- ple don't want to hear it. Start now or buy your baggy cover up in May because you won't like what you see in the mirror. With women the biggest target area is always the thighs and butt. I have only known a few women who have ever wanted those areas bigger instead of smaller. If you are one of those ladies out there that wants to trim your thighs and reduce your hips, then listen care- fully. Lunge, lunge, and do more lunges. If you are currently doing squats, leg presses, or lunging with heavy weights, stop immedi- ately. Those heavy weights are going to make the quadriceps and gluteal muscles grow. Once they grow and get big you are going to have one difficult time making those thighs and hips smaller. I have a number of female clients who work extremely hard doing a variety of lunges, one leg presses, one leg squats, leg exten- sions, leg curls, etc. all in an effort to firm the thighs and butt, yet still make those areas smaller and tighter. Can it be done? Absolute- ly! Can it happen overnight? Ab- solutely not! Even though most women want to focus on the thigh and hip areas it is absolutely imperative that equal time be spent on all body parts. Toned and shapely shoul- ders, arms, back, and chest are just as attractive and impressive as the legs and hips when they are in shape. When doing your exercises keep your reps in the 10 to 12 range with minimal time between sets. Women usually spend too much time resting between sets. You don't have to lift heavy weights to get results. What you need is fo- cused intensity in the gym. Fo- cused intensity is related to time. spent working, not total time in the gym. My clients work extremely fast and hard with some individuals getting in as many as 45 sets inas little as a 30 minute time period. Sometimes it is not the exercises that make the difference, but the pace and intensity to which their bodies respond. I began working a couple of weeks ago with Nicole Fisher. Nicole is in her final year of Nurs- ing School at Beebe Hospital and wanted to get in the best shape of Dave Kergaard Cape Region Athletes Of The Week MIKE MORRIS Mike was faced with the prospect Of switching posi- tions as Cape football pre- pared for its final game of the year against Glasgow. With both starting offensive tackles out, Mike switched from his usual position of left guard over to left tackle. He wasn't fazed - he opened holes for Cape's backs all night. On defense, Mike was all over the field, making tackles from his linebacker spot. He showed great im- provement throughout the year. iiiii ¸ iiiiiiiii!iiii iiii: COREY SCHAB Nursing a sore back for most of the season, Corey came into the Archmere soc- cer match last Monday night and scored the tying goal with 14:01 remaining in the half. "Natty (Gaffney) sent through a great pass that put me 0ne-on-one with the goalie," Corey said. Three minutes later Schab sent through a beautiful pass to a streaking Mike Shook, but goalie Andy Healy made a great save. Corey will now concentrate on indoor lacrosse and lifting. NATE LONG The cross country season ended for Cape's Henlopen Conference championship boys team last Saturday at the state meet with newcom- er Nate Long moving into the varsity lineup for the first time. Nate responded to the opportunity with the race of his career moving all the way up to Cape's fourth man turning in a respectable 18:23 for the 5K distance. "I was glad to have my best time at the state meet,, Nate said afterwards. "Everyone was cheering for me." CAPE GAZETTE, Friday, Nov. 19 - Nov. 22, 2004 - 121 FITNESS FOR YOU her life by graduation in May. Nicole is 31 years old and has set herself some reasonable goals with reasonable time frames. She is fortunate to have great support in her husband Bruce, an oral surgeon, who is also quite a lifter. I keep increasing the intensity each time we train and Nicole's only response is, "When can we do it again?" Nicole and I both know that her success, as it is with most people, will be the result of weight train- ing, cardio and a sensible eating plan. The combination of the three working together equals success. For Nicole that success is ear marked for her in May at Beebe's graduation. Dave Kergaard is a personal trainer at Gold's Gym in Re- hoboth Beach. He can be reached at 226-4653. Winter tackle football sets meeting for Nov. 23 The Diamond Football League has approved the establishment of a winter/spring tackle football team in the Cape Henlopen area. The league now contains more than a dozen teams from across the Delmarva region. Boys ages 13-15 years old (based on the players age as of Dec. 31) are encouraged to partic- ipate. If the interest exists, a Cape team will be formed. Practices would begin in December, with opening day set for Jan. 29. The team would play a six-game schedule on Saturday afternoons in February and March. The Cape organization has an experienced coaching staff ready to take athletes interested in play- ing tackle football. An informa- tion meeting for all concerned parties - players, parents and any- one interested in helping .- will4e held Tuesday, Nov. 23, at 7 p.m. at the Chapel Green clubhouse. For more information and direc- tions, call team administrator Jeff McPike at 226-7978 or 381-2193. Cape Little League seeks board members The Cape Henlopen Little League is looking for people to participate on its board for the 2005 Little League season. The Cape Henlopen Little League serves 13-18 year old players in the Milton, Lewes and Rehoboth Little League Districts. Anyone wishing to help with the league should call league pres- ident Kristi Betts at 684-3737. JEN WARREN Jen plays "in the back" on the left side for the Cape field hockey team. Her sis- ter Jackie is on the right. Laura McIlvain plays in the middle. Jen got her first start of the season last Tues- day night as Cape beat Con- cord 3-1 to advance to Fri- day night's state champi- onship game against Caesar Rodney. "I didn't know I was starting until they an- nounced my name," Jen said. "She played awesome," said senior Amanda Haxton. Showtime is Friday, Nov. 19. People Continued from page 119 trip. But right here there is Mark Moore, who will graduate from Delaware in the spring, Johnny Howard about to bounce from Wesley and Jeff Burhnam coach- ing at Woodbridge and teaching at the alternative school in Roxana. Like Alfred Hitchcock walking in- to his own chalk outline, Jeff can come take my place as I ride off into the sunset on a swayback palomino. I'm picking Delaware to beat Villanova, host a playoff game and win, and then re-emerge as a threat to repeat as national cham, pions. Back to Chattanooga when the first question from arriving Blue Hens fans wds not, "How do you get to the Choo-Choo?" but rather "Where is the nearest liquor store?" Delaware and Tennessee was a cultural fit and it's hard to explain beyond that. Cape Hockey girls go for state title tonight, Friday, Nov. 19, at 7:15 p.m. at Rullo Field on Uni- versity of Delaware campus in Newark. Where's the liquor store? Go on now, gift I ' " TSl']rl"F'llllll]T[ll'llll "l F"rlT -' I  ''1 ' lrrllllrllllllmllllll!,ll•l:Tnlllllm'•mlllllml•lllnllllTr-Trlnil1111T- ' [ 7TRI-1T3.1T]r1`T