sep SP uh) Oa

ihe aerobic classes weekly including \
step &no bounce ~

. Stairmasters “"s Lifecycles

_ Supervised programs
for toning, building & cardio

* And much, much miorell!

- YOUR BODY WANTS:
‘MORE IN 1994,

‘PHONE |

980-5 35
| TODAY! eve.

BE GOOD TO YOURSELF
SPECIAL INTRODUCTORY
2 Beginner”

Classes “$2 9°

(includes one of our
- T-Shirts — FREE)
CALL TODAY!

. 3120 HIGHLAND BLVD.
N.VAN. |: 986-3811 =

EVERY YEAR around the
end of December, after the last
morsels of turkey ure gonc,

_after the final bits of mince-

meat pic have been consumed
and the remains of the once-
proud bowl of candy canes
have been polished off, most
folks start thinking of jotting
down a few timely New Year’s

‘resolutions.

Come midnight on Dec. 31, we
cast aside our “sinful ways” and
stride bravely into the new year
with the best of intentions and
maximum power, :

By now, however, the once

‘strong bravado has worn thin and

all those things vowed have been

: forgotten:

beers aoe I SES al

* Guide a museum
tour

* Help out backstage
at the theatre

tk Hang an art exhibit
tx Conduct a lv:
-interview

* Operate aT.V.
camera

* Assist ata cultural
_ event

x Offer legal /financial
knowledge

We'll show you how
: to get involved in
“the arts.

The Cultural
Volunteer Fair
Thuis. Jan. 13, 4:00-7:30 pm

The Lucas Centre '

North Shore
Continuing Education

2132 Hamilton Ave, N. Van.
980-3559

But it’s still not too late to start
fresh, and a resolution to be health-
ier in °94 can be beneficial, even if
you are just getling started (it's
only a weck Jate).

Staying healthy is a matter of
both physical activity and nutri-
tion, People who are newly deter-
mined to get fit should factor their

.cating habits into their workout

regimens.

A recent survey shows that the
dietary habits of Canadians are
improving. In recent years, many
people report eating more poultry,

fish, fruit, and vegetables, while -

consuming fewer total calories.

In spite of these changes, there
is still much confusion over what
to eat and why. There are many
misconceptions about nutrition and

weight loss, for example. ‘There’ is

also uncertainty about proper nutri-
tion for physica: activity. _

It's crucial that active ‘people
separate the facts (based on scien-

‘tifie research) from the fiction (the

‘unfounded claims of promoters of

“various special foods and ‘supple-
ments).

Here area few suggestions for
healthier cating:
+ Eat the real thing. :

A proper: diet provides all the
nutrients you need for an active

lifestyle. No research supports the -

need for extra protein or amino
acid supplements. °
¢ Go for balance... .

Aim for-a diet with about 55%
to 60% carbohydrate, 25% to 30%
fat and 15% protein. The following

recommended daily ‘servings will-:

give this balance: milk (two serv-
ings), grain products (five),.meat

and alternatives (1wo), and vegeta ‘
bles and fruits (five).

For low-fat choices, skim milk ;
is an obvious one. In the meat and
alternatives group, you could. go
for lean beef, pork, lamb, fish,:
skinless poultry, or peas. and beans.
«Topup. ~ .

The daily servings noted above
are minimums. If you are still hun-
gry, go for extra grain products 'o
vegetables and fruit, or a glass of
low-fat milk, ;

An adequate diet will: give. you
enough protein to maintain muscle
mass — or even to increase it when

: combined with proper training.

sufficient carkohydrate to fuel'you

physical activity.’

* Peak for performance.
For:'meals'two to three

before intense activity, choo
‘foods low:in fat and. p
- high i in carbohydrates. -

ein, and.’

“Breads, cereal,’ potatoes,’
pasta, and fruit all fit ‘the, bilk:

Immediately following’ your
activity session, the meal. should: be
tich in carbohydrates: and. be sure?

“to contain some Protei

* Keep cool.:

With all. this talk of. ‘fo
forget the fluids: To:avoid de
dration, drink’ plenty. of cool water
before, during, and ‘after physical

activity —‘even if you don't feel

thirsty... oe
After exercise, drink one litre of
water per kilogram ‘of weight

: during the session./1

‘Miracle potions' ta, enhance per-
formance simply. don’ texist

Unlimited class time
by two of the best instructors in Canada’
Master Bil Wolfe &. Master Dennis, Wolfe.

defense, traditional yet simple & effective:
Adults $55 per month. Teens $45 per month

-EVERYBODY' S MARTIAL ARTS ScHeCL

648 Queensbury Ave, North Van.
i (Queensbury & 7th Ave.)

985-3261