December 9-15, 2016
Ellicottville Times
www.EllicottvilleTimes.com
(716) 699.4062 Page 11
A Magic Evening: ‘Bob McCarthy’s’ Irish Christmas By Greg Capelli
Ellicottville Brewing Company was magical this past Friday night, as Bob’s presence was obvious to all that attended Bob McCarthy’s 11th annual Irish Christmas. New MC and auctioneer, Phil Bund, said with a grin that, “he had big shoes to fill,” but fill them he did for what proved to be the most successful auction ever. Deb Burkhard commented that the generosity that this village shows is a constant surprise. Bob’s friends were there from all over western NY, Ohio, PA and Southern Ontario and opened up their hearts and wallets to support Rotary’s Family Support and Santa’s workshop. The event brought in over $14,000, with more donations arriving daily, driving it to over 40 percent larger than any previous year. Mike Rogers and the EBC staff provided a dose of Ellicottville hospitality beyond compare, and the new layout accommodated a bigger crowd with room to move. A special thanks to Dina’s, Katy’s, Madigans, The Silver Fox and Villaggio, who each donated a special dish, providing a low cost “Taste of Ireland” for the crowd to enjoy. EBC mixed some special Irish Cocktails to get the bidders in the mood. The special pies for sale in the Pie Store and the auction were baked by many of Bob’s friends (too many to thank), as a tribute to him and this tradition. Rotary thanks their friends who helped make this such a great success: Katy and Victor Arena, Dawn Anderson, Wade Barrett, Tom and Helen Bradish, Joanny Bund, Gerry Dixon, Kegs Keighley, Tom Kneeland, Sally and Mike Nickolson, John and Anne Northup, Anne Marie Ranger, Dave Salvucci, Jay Stoddard, Chet Zuchelli and so many others. When asked where did this all start, McCarthy would answer, “It started with a little magic.” The magic continued, as those in attendance bid for great auction items, which included some McCarthy originals. Some items were made by Bob for this event, and others were donated by his friends so others could share his unique creations. Peter Kreinheder added a special touch by donating a Bob birdhouse and two canvas creations from EBC’s McCarthy beer label. You know Bob would have been in awe by the great pie boxes and wooden chest created by artisan Ed Frederickson, the rustic table by Hughie Dunn or the birdhouses by Art Chubb, which made the auction extra special. The real thanks goes to those who attended, those who bid as their form of donation, and those who dropped off gifts for Santa’s Workshop to make Christmas a little special for less fortunate families. This year you all helped 23 families and 105 people have a great holiday season —and that is the real magic. Bob- we all miss you, but we will continue your tradition of giving because you were the best at it. Thank you Ellicottville.
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Health & Fitness
The Three Must-Dos of Strength Training
because they did not do the bodyEllicottville already being fatigued MJ Peterson Sandor 2x3 PS following: from smaller muscle work. 10-23-16The higher intensity means a No. 1: WARM-UP As the name suggests, greater hormonal response to your warm up (5-10 JM minutes) exercise, according to research
By Kim Duke, NETA & AAFA Certified Trainer
All too often, people will choose a cardio workout over strength training, when in reality, strength training workouts, if done properly, will be more beneficial to your body’s muscles, bones, metabolism and energy levels. Often times, this is because taking a walk or going on a hike does not take much prep or know how, whereas a strength training workout can be more complicated. I have written articles on what to wear, how to breathe and the importance of an engaged core and good form. What I have not covered is how to start. I cannot stress enough, how important a routine is to your workout, since over the years I have seen countless examples of people injuring themselves on day one at the gym just
should gradually warm your muscles and body temperature. The type of activity done in a warm-up should include major muscle groups and be completed in an order that feels natural. For example, starting with toe touches and then jumping into jumping jacks is not recommended, but marching in place and then taking the movement to a gentle jog and then a jumping jack is recommended. No. 2: STRENGTH TRAIN LARGE MUSCLE GROUPS Your bigger muscle groups consist of glutes, quadriceps, back, chest, and hamstrings, and your smaller muscle groups are typically your shoulders, triceps, biceps and calves. Recommendations from the American College of Sports Medicine state that you should train your larger muscles before your smaller muscles. Choosing to work your bigger muscles first has a wide variety of implications on your workout. Overall, you will be able to achieve higher intensities throughout your workout because the largest muscle groups will have a chance to activate without your
conducted by Arthur Weltman appearing in the “Journal of Applied Psychology.” Since your smaller muscles won’t be fatigued, you will also better be able to stabilize and control heavier weights. This will reduce the likelihood of injury because your ability to coordinate movement better. No. 3: COOL DOWN Why do you need a cool down? This is to reduce soreness and stiffness and fatigue. As you perform contraction after contraction during your workout, your muscles are left in a shortened state; stretching helps reset your body to a natural position and posture. It also promotes muscle tone. Cooling down is gradual and needs to only take 5 -10 minutes. And as always, drink plenty of water while you strength train. One of the first symptoms/indicators that you are NOT hydrated is fatigue, which will cause a significant drop in athletic performance. Not staying hydrated will also make you susceptible to cramps, heat stress and heat stroke.
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