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98 FRIDAY, NOVEMBER 21 - MONDAY, NOVEMBER 24, 2014 SPORTS & OUTDOORS Cape Gazette Unli l CAPE SENIOR SAM BROADHURST 1CN WITH LArAVrTTI COLLEGE It's all about conserving wet- Chapter of Ducks Unllimited lands and habitat for the benefit holds its annual dinner and auc- of waterfowl and all kinds ofoth- tion fundraiser Friday, Dec. 5, er wildlife, at Rehoboth Beach Convention That's where the emphasis Center. will be when the Eastern Sussex According to Raymond Harp, SUBMITTED PHOTO NATE GRAULICH, left, vice chairman, and Raymond Harp, chairman of the Eastern Sussex Chapter of Ducks Unlimited, show a George Williams decoy that will be in the live auction at this year's event Friday, Dec. 5, at Rehoboth Beach Convention Center. The decoy is No. 4 and is signed by Williams. chairman of the Eastern Sussex Chapter, the annual dinner and auction is the largest of three fundralsers held annually by the organization. The other two in- clude a sponsor dinner and a sporting clays shoot. This year's banquet will open its doors at 5:30 p.m. "This event normally averages close to 300 people and tickets go fast," said Harp. "Please call me at 302-381- 8197 or email easternsussexdu@ gmail.com to purchase tickets or for further information." The event includes a buffet dinner, sporting games, a silent auction and also a live auction of a variety of guns, paintings and Other outdoors-associated items. As of ]an. 1, 2014, Ducks Un- limited - with chapters in the U.S., Canada and Mexico - had conserved over 4,868,193 acres, and had 592,388 adult members and 48,900 youth members. In Delaware, DU has conserved 15,497 acres. DAN COOK PHOTO CAPE SENIOR SAMANTHA BROADHURST signed her letter of intent to play NCAA Division I field hockey at Lafayette College in Easton, Pa. Broadhurst is coming off the Lady Vikings' DIAA state championship Nov. 15 at the University of Delaware Rullo Field. The Lafayette Leopards compete in the Patriot League, where they were league champs in 2Oll and 2012. Lafayette is a liberal arts college with approximately 2,400 students. At the signing are in back (I-r) Cape Athletic Director Bob Cilento, family friend Kim Loomis, head coach Kate Austin and Assistant Princi- pal Mike Dmiterchik. Seated in front are mother Norene Broadhurst, Sa- mantha and father William West. ne your r ith the new year quickly approaching, it's time to tune up 5"our workouts and make sure you are doing things correctly. Here are a few helpful hints to ,. aide you when designing your training program. Don't sacrifice form for weight I always tell my clients to lift heavy enough to feel the burn but light enough to practice good form. Listen to your body; it will tell you if you're doing something wrong. If you're sup- posed to be doing an exercise for the chest and you feel it in the shoulders, there is some- thing wrong. Drop the weight and try it again until you master the proper form. Don't rely on weightlifting belts If you constantly wear a weightlifting belt during your workouts, you will never give the core muscles - abs, lower back - a chance to strengthen. Over time, your body begins to depend on your belt for sup- port. The end result is that as the rest of your body gets stron- ger, your lower back remains weak, therefore making your chances of getting hurt much greater. Save weightlifting belts for heavy sets and personal bests; that way you will build a foun- dation of strong core muscles that will protect your back from injury. Work on muscular balance Don't spend too much time working mirror muscles, such as chest and biceps, and neglecting core stabilizing muscles such as abs and lower back. This is a huge mistake, because even though you may be getting strong in some areas, other areas will continue to be weak, and the muscle imbal- ance puts pressure on your ioints and could be setting you up for a serious injury. Instead, prioritize less glamorous areas, such as abdominals, lower back, hips and hamstrings, and take a more comprehensive approach to your workouts. Learn to breathe properly Many people get so caught up in working hard that the last thing they pay attention to is their breathing patterns. In my experience, most people either breathe out in the middle of the lift when their body needs the Don't live in the gym oxygen the most, or they hold Most people think spending their breath too long, cans- more time in the gym will give ing them to become dizzy. To them an advantage, but there breathe correctly, take in a large is a limit. Your workouts can breath right before you begin become counterproductive if lifting weight and start- expel- you're not careful. ling it as you reach the top of Spending too much time in the lift. In other words, have the gym can raise cortisol levels oxygen in the body during the in your body, causing some lift and slowly expel it as you unpleasant results. Cortisol - a lower the weight. You may fred stress hormone, is naturally this difficult at first, but it will produced in the adrenal gland, become second nature with a but it can be elevated by too little practice. Breathing prop- much physical stress and not erly will supply your muscles enough rest. If cortisol levels and your brain with the oxygen become too high, your body will needed to get a great workout, begin to lose lean muscle mass Don't forget to bend the knees and store body fat. Remember, getting to the Almost all exercises can gym can sometimes be the put stress on the lower back if hardest part, but it also makes you don't learn to bend your sense to periodically review the knees properly. Think of your basics and make sure you are knees as your body's shock doing things correctly. absorbers ready to protect you from stress. Exercises such as Chris Antonio is a personal trainer and former standing barbell curls, tricep world-class weightlifter. He has trained a pushdowns and seated cable wide variety of clients ranging from All- rows all require a slight bend American athletes to the average person trying to get into shape. To send a question in the knees to keep the pres- to the Ask the Trainer column, email Chris sure off the lower back and on at Askthetrainer@antoniostraining.com or the targeted muscles where it check out AntoniosTraining,com for training belongs, tips, news and inspirational stories. Fredman Continued from page 96 versus farsightedness or how anyone negotiates the open field of life wearing bifocals. An English teacher talking about a student over lunch once said to me, "That boy don't even understand a simple sentence like, "The dog bark.'" Power dive - Joe Paterno "didcome around on the wheel. He Staggering developments and tunity and mutual commitment. nothing" to anyone, and I be- has been accused by 13 women in both these cases, we just And where this means athletic lieve had no place in his brain of doing something - drugging never saw them coming, scholarship money I think is no to run a visual of coach Jerry and raping/groping/assanlting/ Snippets- Signing a letter of one's business, including how Sandusky in the shower room molesting them, and Bill will intent with photo and media much. "What's in your wallet?" raping a young boy. But every- fade to black on this. There press release to attend and/ Cape boys' basketball opens body got gone and paid a price is no way he can come back. or play a sport in college has the season at home Friday, Dec. for looking sideways, because Cosby is on the Temple Uni- increased in popularity by 400 5, versus Sussex Tech. Coach when your brain attempts to versity Board of Trustees and is percent in the last 10 years. Steve Re, who took his team to comprehend the incompre- an honorary official at the Penn Community college to Division the semifinals last season, has a hensible the first mechanism Relays. Both universities have I, everyone sends something to serious challenge ahead of him, of psychological defense is to be in serious internal discus- sign, but mostly it's not about but it should be fun. denial. Now Bill Cosby has sions about how to proceed, money, it's more about oppor- Go on now, girl