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Cross country skiing How to get into shape for ski season GETTING STARTED Fitness in any sport does not occur without some effort on the part of the participant Cross country skiing Is no exception Training is most important in preparing ones self for the season ahead through a planned exercise program See your doctor prior to starting any conditioning program Since most people are not preparing for the next Olympic Games 1 do not feel that an Intense training program is necessary I do fee strongly though that some conditioning is essential taking up any sport I recommend a two phase program Phase One involves firm the body and Phase Two develops aerobic fitness Both should be used together for overall conditioning Plan to exercise early in the morning or at night a minimum of three times weekly Don worry about what you are now Dont let your age or physical condition discourage you Start slowly building gradually You can do it PHASE I FIRMING UP Sltups To strengthen the abdominal muscles Lie on your back on the floor with knees bent slightly and hands behind the neck Now raise yourself up and touch your knees with your elbows If is too difficult at first tuck your feet under a suitable object Try to do sit at a time you may only be able to do five in the beginning Increase the number by one or two each workout until you work up to 30 or Puihups To develop upper body streng th An excellent exercise for the shoulders chest and arms Upper body strength Is important in cross country skiing as poling particular ly double poling Is very demanding Lie flat on your stomach with your hands palm down on each side Keeping your body straight raise yourself up to a straightarm position Lower yourself backdown so that your chest almost touches the floor and repeat Do as many repetitions as you can manage and try to increase the number from workout to workout until you are able to do 30 plus pushups Note Because of their weaker arms many women who are beginners have trouble doing even one push up People who fall into this category can make the exercise easier by doing the pushups from a thefloor position Groin Exercise Sit on the floor Bring both feet up so that the soles of your feet are touching one another Gently push down on the inside of both knees until you feel the muscles start to stretch Repeat six times and build gradually to times You will be glad you stayed with this one after the first ski of the season HALF SQUATS To firm up thigh muscles Stand with your feet 8 apart with your heels evaluated one or two Inches on a thick book Place a broomstick behind your head and across your shoulders Now bend your legs slowly until you are almost In a sitting position Hold your position for two seconds then slowly return to a standing position Repeat six to 10 times Add one or two repetitions each workout until you reach 30 plus An even more effective way to get the maximum results from this exercise is to replace the broom stick with light barbells Custom homes prices Now you can enjoy Hie unique beauty a custom mode home at a price you can Wo offer you worm rich cedar homes Plus the flexibility lo help plan a homo that Is distinctly you With its reasonable price enduring quality natural beauty and energy a Homo la of the homo values left Como visit us You why buying a custom home at our custom price Is a thing beauty Street Postal Code City Location of Building Lot Sportsmanship aim of hockey tourney THE HERALD December Page For the second consecutive year the Georgetown Minor Hockey Association has given atom and house league hockey play an avenue from which sports manship and chance to travel can be attained and experienced Friday the second annual Georgetown Atom House League tournament kicked off with the atom half of the event being held The portion of the tournament is being played today but results weren available by press time Tournament director Carson Mininch said the whole Idea behind such a tournament is to give house league players the chance to get outside their community and enjoy playing hockey Having the kids get out and enjoy the gome Is the whole idea ho said Theres a lot of time involved in organizing this but it Is Mustangs in gear The offence Was in gear as Mustangs averaged points In the two Georgetown Ladles Basketball League games they ployed The Mustangs defeated Cougars and downed The two wins put the Mustangs in top spot In league play with eight points Cougars are second with seven while arc third with four points Trojans are alone in fourth with three In other gomes Cougars defeated Trojans and Capricorns defeated Trojans In the Mustangs wins Anita Stan kus had points in the victory over Cougars Corrlne had points while Sue Tesar had IS For Cougars Sue Cockburn had 18 points while Chung Kim had Alice Ogden chipped in with 12 In Mustangs second win Lorraine Brown had the big night with 33 points Tesar chipped in with points while had and Buismon had 12 Mclanle also had 10 points For Capricorns Kerry Nell had IS points while had 14 and Lisa Bell had 11 In Cougars win over Trojans Kim had 20 points while had 12 points and Rebecca Cavcrly had 10 points Ogden had eight while Barton six and Zelck four rouned out the scoring Jane Power had IS points for Trojans while Lynn Cartwnght KrlstenscnIrvine both had 14 points In Capricorns win over Trojans O Neil had points while had IB points while Maureen Kerr had points and Laurel had nine points Power had for Trojans while Krlsteruwn Irvine had IS points and June Nicholson had 13 points all worth it to see the kids come out with smiles on their faces Brampton took the champion ship with an 1 decision over Dixie Friday night Georgetown Kins men Club entry did fairly well in advancing to the semi finals before losing to Dixie In that game Chris and Paul Gogan had the goals In their first game Georgetown defeated Milton as Stephen Locrolx had two goals while singles went to Billy McNally Jeff Dickey and Kevin Shaw A total of eight teams took part as along with Brampton Milton Dixie and Georgetown Preston Chinguacousy Oahawa and Burlington all made the trip to the Alcolt Arena Last year both the and atoms played together In the tournament that spanned over a couple of days This year it was decided to hold the different events on separate days in order to limit the driving and expenses for the competing teams We try to promote sports manship Mininch said The tournament will be run exactly the same way as the atom touma mem After the championship game Joanna presented the Brampton team with the Hockey Moms trophy given to the victors Two teams on hockey exchange with Norwegian puck teams arrive WINNING left presents Brampton captain Raymond Marks after his team defeated Dixie to win the Georgetown Atom tournament Alchin was presenting The Hockey Moms trophy If era Id photo exchange that began Last year two Acton Minor Hockey Association teams made the trip to Norway and this year two teams from the European country are here for a similar exchange The Norwegian major peewee and midget teams arrived at Lester Pears on International airport Friday after noon and were taken to either their billets or the Holiday Inn In Guclph later in the day Saturday the teams played in a in Tavistock and Sunday went to see the sights In Niagara Falls then took In the Buffalo Sabres New York Islanders National Hockey League game In Buffalo Today is a free day for the team and tomorrow they will take on a pair of Acton minor teams The will play a peewee learn and the midget squad will take on a major bantam team In the evening a New Year Eve party has been arranged Tor the Norwegians which comprise evenly of players and family members New Year Day both teams travel to the Six Nations Indian Reserve near Brantford where they will each play games then take part In a cultural display after Thursday the Norwegl will be in Fergus for a pair of games there in the evening Saturday the teams will attend a Toronto Maple Leafs practice in the early part of the day then travel to Waterloo for a pair of exhibition games there later in the evening Both teams will finish their hockey schedule Saturday when they take on wo more Acton minor hockey teams After a reception has been planned for the Acton Legion as a final sendoff Novices enjoy hockey success The North Sports Major Novices AA hosted Sunday in TriCounty play and showed little in the way of Christmas spirit The viol tors entered the game with thoughts of first place but Blaine McCauley David Bouskill and Doug Sheppard led the locals to a convincing 50 win bad a goal and two assists while Bousklll had two goals and an assist added a pair of goals Assists went to Robbie Wands Cory Evans Jamie Stephenson and goalie Jeff Whorley North moved the puck out of their end smartly in turning in their best effort of recent weeks Whorley made several outstanding saves in recording the shutout Boxing Day saw the locals opening the Milton Beaver tourney in similar fashion The team passed the puck crisply and as a result scored an win over Oakvllle After falling behind 10 on the games first shift the locals dominated play McCauley had three goals and an assist while goals went to Evans Bouskill and Duane Stephenson had two assists while singles went to and Mark Aldridge Friday Georgetown again played sound hockey and ensured themselves a berth in the tournament champion ship round with victories over Union ville and Toronto by scores respectively Against Gavin Closer opened the scoring with assisting However the halfway point of the game saw the score still knotted 1 1 Erler rounded the defence for the goahead goal and from there Shepp took over scoring four goals with McCauley adding a single Assists went to Mike Kotsos and Wands The four goal game earned Sheppard a game puck from tourney organizers With as the opposition gave the locals a 10 first period lead on passes from McCauley and Joe Stephens unassisted stretched the lead to 20 early in the second period and later the twogoal advantage with a tipin of a Glaser shot with Evans also assist ing McCauley closed out the scoring with a goal assisted by Goalie Steve made many key saves In both games Saturday Georgetown beat wa 1 In a closely fought encounter The win advanced the team to the McCauley taking an Aldridge pass broke in alone lo open the scoring scored the winner and Insurance tally assisted by and Brent Wilkinson In the playoff game Sunday North Halton ran into hot and Lady Luck as Thornhill won 42 The Flyers dominated play and were down by a goal in the first two periods Georgetown fell behind 30 before they started a late rally that saw McCauley score on a breakaway assisted by and Erler score with less than a minute left assisted by McCaul Thornhill scored into on empty net in the closing seconds was presented with the game MVP award for Georgetown for his outstanding effort parly for both teams The Norwegians will return home the following evening when they board a flight In Toronto The Acton Minor Hockey Associa tion planned the entire exchange activities which consumed a lot of time said AMHA president John Rogers There much more work involv than when we went over he said They Norwegian teams play six games In eight days and If you take away the days they arrived and leave it wilt be quite busy With all the work involved it took a while for Ihe people to get enthused about the trip Rogers said But now that the teams are actually here people are becoming more excited about the exchange Due lo the established friend ships of last year we tried to keep the billets the same from last year and have the same teams who played last year play this year Rogers safd That what it is all about friend ship between countries Geminis play host to Blades Continued from page awarded Weatherland a penalty shot which Moneypcnny came up big on and stopped That goal was the that hurt us Russian said of Hursts tally You cant criticize the kid Snow for that because it could happen to anyone He just fell and you don have to tell him because he already feels bad enough about it felt if we were able to keep it 54 we would have won because we had the momentum in the Ihlrd period Russian said Friday night in Oakvllle the Geminis suffered a defeat The game was a tight one for a period and a halt for before the Geminis began taking penalties and took their minds off the game Russian said was able to score three short handed goals and a pair of power play markers in Ihe win Shaw had two goals for Georgetown while Terry El wood had the other The also dropped a decision last Sunday to Barrio there Morrow and Dcmone scored the goals Allstar game thrill for local Continued from page enough with Harrisons play that they named him to Ihe Central League allstar team that played the West German national Junior team The exhibition game was played last Monday in Milton and it was a tie However he was the only Steamer dressed as Bob Landry had to sit the game out due to an injury Being the only guy from Milton I wanted Co do well Harrison said They West Germany were a big team but they finished off their checks We were able to push them around and mix up their game plan When the Steamers season does come to an end Harrisons Junior B days will be finished He ten t sure about what is in store next winter I have to play It by ear he said Hopefully now we can catch and get into the playoffs If we do meet Strcetsville I think we would have a shot at knocking them off We play well against them To date Georgetown has a record of nine wins 13 losses and eight ties The Geminis next home game will be Friday night when Oakville is In town Sunday afternoon the team is in Vaughn RJ worth isn with the club anymore He is attending Brock University this coming semester and felt the travel would be too much The Geminis gave his release to Thorold of the Golden Horseshoe League Former Gem and currently with the Kitchener Rangers Steve Marcolini was at day game and even won a pair of tickets to the next Georgetown game He was wearing a cast on his left hand the result of an Injury he picked up In a game recently in Guelph However said he doesnt expect to have the cast when the Rangers resume play in the New Year BARGAINS BARGAINS BARGAINS MOORE PARK PLAZA 72 MAIN ST NORTH GEORGETOWN Raiders playing Builders in series Continued from page 8 live minutes of the game using him for target practice Raiders defenceman Joe was given a match penalty for a referee after seventh goal late in the final frame Barkovlcb attempt to injure Pat Graham attempt to injure and also received match penalties The Raiders only had two centres ar Craig was away for holidays Also the Raiders were miss defenceman Bruce Kinsman No word on If forward Derek will return to the team He hasn played since Georgetowns loss in Gary McFadyen cd to using a on his helmet after getting a stick near the eye Friday Sabres contest cancelled The Acton Junior C Sabres had their Friday game with Grand Valley cancelled due to the Inclement weather No plans have been made to reschedule the contest DENTURE THERAPY CLINIC 18 CHURCH STREET GEORGETOWN ACROSS FROM LIBRARY AND CULTURAL CENTRE TRENTON 8772359 WORLD JUNIOR HOCKEY CHAMPIONSHIP JANUARY 2 1986 730 pm WEST GERMANY VS SWEDEN GORDON ARENA GATE OPENS AT 6 PM GENERAL ADMISSION ADVANCE TICKET SALES AT MSM FRO STOATS SMOKE SHOP SPORTS ACT0H GEORGETOWN Miller of inuite the Mom Hills TOR Day Hills librnrij mi Centre