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SECTION Tilt Wednesday November HUM Grizzlies team to beat in Toronto Local squad undefeated Effort needed for fitness Incss any sport docs occur without some on the pari of participant Cross country skiing Is no exception Training is moat Important In preparing oneself for he season ahead through planned exercise program See jour doctor prior to starting any conditioning program Since most people are nol preparing for tie Olympic Games I do not feci that an Intense training program Is necessary I do feel strongly though that some physical condition is before taking up sport recommend a two phase program Phase One involved firming the body and Phase Two develops aerobic fitness Both Should be used together for overall Plan to exercise early In he morning or at night a minimum of 3 limes weekly ANYONLCANDOIT Don worry about what you are like now let your age or physical condition courage you Start slowly and building gradually do it PHASE MIMING UP Sit To strengthen the abdominal muscles Lie your back on the floor with knees bent slightly and hands behind neck Now raise yourself up and touch your knees with your elbows If it Is too difficult at first tuck jour feet under a suitable object Try to do lOsilups at a lime you may only be able to do in the beginning Increase number by one or two each workout until you work up to or more Push To develop upper body strength An excellent exercise for the shoulders chest and arms Upper body strength is important in cross country skiing as poling particularly double poling is very demanding Lie flat on your stomach with your hands palm down on each side Keep your body straight raise yourself up to a straight arm position Lower yourself back down so hot 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 plus push ups NOT Because of their weaker arms many women who arc beginners have trouble doing even one push up People who fait into this category can make the exercise easier by doing he push from a the- floor position Groin Exercise Sit on the floor that the soles of your feet arc touching one another Gently push down on the Inside of knees until you feel the muscles start to stretch Repeal limes and build gradually lo times You will be glad you stayed with this one after first ski of the season To firm up thigh muscles Stand with your feet opart with jour heels elevated or inches on a thick book Place a broomstick behind your head and across your shoulders Now bend your legs slowly until you arc almost in a silting position Hold your position for two seconds then slowly return lo a standing position Repeat ID limes Add one or two repetitions each workout until you reach plus An even more effective way lo get the maximum results from this exercise is lo replace the broomstick light bar bells NEXT EK PHASE TWO llyJANlCF Herald Correspondent Well Georgetown Is certainly a name heard n Toronto ally if you belong to the Toronto League Georgetown Grizzlies have started another Impressive season year they were undisputed champions remaining undefeated for the This promises to be jusl as good and at this point the learn his a record of eight wins and no losses with goals scored against just two Nov lij17 the team part pa led In a lour In their rsi game against Drifters a by Bob Daniels from Steve pulled the out of the with a 1 win In the second period of overtime The Grizzles went into A Division and play id Stars from Denis Ton Hansford from Be I ley and Mike Clcndinlng from A I me gave the locals 1 win Georgetown defeated Kin Winters Sanitation Barrie Polly anna J and against that team Georgetown won w th Mike Hendry and Ron Corker scoring with assists going to Bob Dan I Is and McFadden The win gave the learn a berth the finals rival Figure Design Rangers former ly Ringers who were last years provin champs The Human water fountain w Vi v Eleven yearold Jay Kenlake bams It up for camera during a Blue Fins Swim Club practice Friday at the Georgetown Indoor Pool The club was holding time trials ana Jay was walling his turn Hera Id photo by Dan Ralph Scoreboard BOWLING pins The local lopped ill he competition In Ihe oil roll The I round n We game of Zone Hulls of no Inn lkl on Sunday Dec il by Carl Breweries Squash results Linda claimed ihe lorn- win as Georgetown dropped a 1 decision Bridle wood of Scarborough in Ladies Day League squash competition Pal Harris dropped her 1 while Diane Andrews and Gloria Andrews lost games by scores In Ladles play Georgetown dropped a decision to Ontario Racquets Club of Mississaugo Dorecn Thompson won the lone game i while Jan Cook dropped a close 2 decision and Diane Andrews lost Christine and Pat Harris dropped 30 decisions Georgetown claimed a win in Men League play by winning 3 against the Ontario Club from Mlsslssauga Ken Thorn Murray their games by 3 scores respectively Schandelmeler lost while John McNally lost 0 In Men s B League play with Georgetown lost us Alex claimed Ihe lone win 3 2 Allan Terry Rod and John Coil all dropped 1 decisions Minor Peewees tie Georgetown Standard Products Minor A sited Burlington Thursday and came wilhu3 3tie Claude Johnston netted the first Georgetown goal assists going to Mike and Jeff Tlmmons Burlington tied the game in the first period and up by two before Peter Lee and Brad Tut scored to lift Georgetown to the tie and Robert assisted on the second Georgetown goal while Lee and Walker assisted on Tutt tying goal North Halton team rolls on Broomball play Action is well underway as the Mixed Adult League finishes its seventh night With promotion by the Hills Recreation and Department this contact league offers excitement for everyone Last Saturday night Pom pel team had the chance to meet Tooles 0 Tooles came out on lop with Andy Morrison scoring an unassisted goal and Jim Allan in on a Cathy Kewley pass is O Tooles beat B team Jim McCluskcy had the shutout Grizzly Old timers were pitted against A team In another game wllh Ihe Old timers winning 1 Alio in scored the first tool for winners hen assisted on Ivan s goal Shawn scored the lone goal Poppys pee wees Poppy AA Major Peewees participated In a fast game at Memorial Arena November against Hard end lo end ploy gave the locals a edge by the end or the first frame Goats were scored by Steven and Chad Bailey picking up the assist scored once in second period and tied the game In Ihe final stanza on a penally shot against Richard With 1 remaining on the clock the opposition secured their win over Georgetown Playing in the Early Bird Tourney in St Thomas past weekend Poppy played only two games The first game pitted Georgetown against a very Owen Sound team and the loss suffered by the locals was not Indicative of Ihe tame played Georgetown only marker was counted by Andy Pearcc from Dale In their second game of ihe tournament against Georgetown suffered a defeat scored ihe lone Georgetown goal from Chad Balky on Sunday In Kitchener more qualifying ire Jane II Julie McCony Burl ijiwundDeePeelUvnei leam ably coached By Wendy advance la the The North Sports Novice AA team was on a roll this weekend winning a pair period Georgetown on goals by McCauley and fought back to win 1 Cory Evans on both goats with singles going lo Gavin jnd Jeff ley played well in goat and allowed the team to win against top compe tition GDHS MUSIC THEATRE CLUB Y PRESENTS HURRY DEADLINE DECEMBER 31 st lies put a goal In early Georgetown pulled stored by from and Ken Hunt but Rang really opened fire- on era put two in later In the Rangers hilling posts game gloves and brooms but The locals finished the tournament wllh 7 prize money 2 1 thruway muffin- ctntrt MUFFLERS 50 OFF For Most Can And Trucfc muffler guarantee honoured coast Custom bending Shock absorbers Catalytic converters Same day friendly Domestic and foreign cars No Appointment Needed thruway At Via Hear You 347 St Georgetown 8770179