ori in the time to work EVER started an exer- cise program -- and then quit? out and you wil H Or joined a fitness chib with all good intentions, and then allowed yourself to become too busy to work our? Oh, you enjoy knowing that you're a meniber and the. card fooks nice in your wallet, but somehow you just haven't gotten to the gym lately. As you might have guessed, the number one rea son for not staying commit- ‘ted to fitness is a lack of time. _ Believe me, time is the ‘easiest excuse not to exercise and I hear it all the time. At ‘feast come up with a more ; ‘dynamic tale! “-" Unless your day is crammed full of BUSY-ness (watching TV and/or talking _ on the phone doesn’t count), then you simply have to find time for daily physical activi- ty. Exercise as we all know helps us handle the stresses that come with our hectic “and habitual schedules. Pll ... Show you that with some cre- “ativity and know-how, it is possible to improve your fit- -ness level and shape signifi- cantly — no'matter what “your schedule. It’s important to know ~, that you can break up a “workout. If you are a busy person who hasn’t been working out regularly this is my advice to you: ‘Take 10 minutes in the * morning, go outside and walk around the block. -Or get a jump rope and ‘skip for. eight one-minute segments, with rest in between... : Or step up and down ona ep.in your house while you wait for your child to wake “Up or get ready. Just do something to get your. body moving, your lungs breathing, your heart :pumping and your mind ing will feel great and start ven better feelings to come. Tf you go to an office to york, use 10: minutes of your unch break to go for a walk or walk some stairs and - ‘before you know it you have lready done 20 minutes of ardio. - Near. the end of your day, ou come home tired, you till have to feed the family, why not get the family ogether and go for a brisk alk around the block two or Look a dist to put a 30- light cardio program into. your busy: and hectic see and feel significant results and you will only want more. Tike to call this “behav- iour modification.” Instead of seeing all the things you cannot do Jook at it with the eyes of one who challenges their hectic day to day life and creates ways to not “just do it” but instead just gets it done. If you choose to absorb nothing from this informa- tion, at the very least consid- er that vou can significantly improve your health and reduce stress by incorporat- ing 30 to 45 minutes of moderate activity into your life, three to five cimes a week. This means that it is not necessary to work yourself into a frazzle in order to ben- efit from your efforts. Hence, “No Pain, No Gain” is obsolete. Do you take the stairs or elevators up to your office? Stairclimbing is great for your hamstrings and butt muscles. If you live in an apartment take the stairs and you will also feel the benefits in your heart and lungs. Find exercise equipment in your home. Grab a towel and twist it to stretch your upper back, shoulders and waist. _Grab a couple of bottles filled with water and hold them at your sides and raise them to shoulder level, or press them overhead for 16 times. Those are your del- .toids working. * Pasta sauce bottles make great dumbells for bicep curls and you can vary the speed of the repetition for variety and . spice. ‘Raise 12 times with a four-second lift up and four- second release down. Sit ups are great for strengthening your fow back and rectus abdominus or tummy. Do three sets of 15 to . start with, pressing your low League Supports players of all skill levels ‘Metro Men’s, Recreational Men’s & Women's ‘Teams, Individuals & ref's Welcome. Games played throughout the GVAD “Call the Touchtine 444-8223 : Sign up on the Website: www.touchfootball.be.ca | benefit back inte the Hoor and hold- ing that position as you raise your shoulders up off the ground towards the ceiling. The phink is my favourite and vou need no equipment and can de anywhere. Itis a yoga move thar strengthens your entire core. Get into a pushup posi- tion but drop down onto your elbows. Keep vour back flat, not arched. Pull your abdomen up toward the ceil- ing. Make sure you keep your shoulders over your elbows. Do three sets of 15 sec- onds to start. For the back | like to do “supermans”, because it also targets the butt and ham- string area as well as my lower back. Lie on your tummy with your hands stretched out in front and lift your upper body up off the floor while keeping your neck neutral and not looking to the ceii- ing, and at the same time lilt and squeeze one leg up. Hold yourself up for three seconds and do the other side. Repeat 16 times. The last exercise [ really enjoy (because it shapes my legs) is lunges. Form is crucial. You should feel this in your glutes, hip flexors, hamstrings and groin, and not your quadraceps. Lunge forward, side and back. Now do the other side. Do 10 each side. This Super Hurricane Set can be done anywhere. While you are travelling, at the beach, watching Seinfeld (that’s when I do them), on your walk/ run program or yes, even at the m. : It doesn’t take long — maybe 15 minutes max — but you will see and feel the difference both in your mind and body. Enjoy each day and live to your fullest. If you have any questions or would like some advice you can e-mail me at . for a speci] evening with Mark Victor Hansen co-creator of Chicken soup » _ forthe Soul. Feb. 23, 2000 + Vancouver Convention and Exhibition Centre 7:30 p.m. Doors open at 6:30 p.m. Enquist quest NEWS photo Paul McGroth KRISTOPHER Koch of the Grouse Mountain Tyee Ski Club finished seventh Feb. 20 in the annual Enquist Sialom hosted by the Mount Seymour Ski Club. Koch's total time was 1:34.49. THE Argyle Pipers girls basketball team placed four players on the 1999-2000 all- stars list. In wrestling, five boys and two girls from Balmoral Were recognized, Selections were made by the North Shore Secondary Schools Athletic Association and team coaches. @ Girls Basketball First team: Argyle: Ashley Burke (Grade™ Tl, uard), Beth Graham a2. orward); Handsworth: Annie Jekyll (12, forward), Christine Kirk (12, guard); West Vancouver: Karin Osberg (12, forward); Windsor: Alana Wilson (12, forward /guard) Second team:. Argyle: HOSTED By; SALES & MARKETING EXECUTIVES VANCOUVER Evening presensarin in support of CRRA aA ag mR cl HCO REN Nae EVENING: REGISTRATION: . Carson Allstars are ann Jacqui Ferraby (Grade 12, forward), Karin Wickson (12, guard); Collingwood: Sienna Belich (12, post); Sentinel: Julia Hlynsky (12, guard); West Vancouver: Ali Salusbury (11, post), Andrea Baron (12, post) Honourable mention: Graham: Kaiva Joseph (Grade 11, forward); Sutherland: Chelsie | Miller (il, guard /forward). & Wrestling Boys — Balmoral: Clark Hartnett (Grade 10, 63 kg), Gilbert Park (10, 51 kg), Sean Regan (10, 57 kg), Blake Sanford (9, 48/51 kg), Brendan Woods (10, 54 kg); Carson Graham: Yves Landry (12, 63/66 kg), Dane Rive (9, 38/41 kg), Chris Thom (11, 63 kg), Brad Wightman (11, 63 kg); a > o ===" Home Show oe save Ve 10 CY FIREPLACE PRODUCTS . I Feb. 29/00 a i a FIREPLACE LTD. unced Collingwood: Oliver Evanshen (10, 60 kg); Handsworth: Pouyan Khalili (12, 45/48 kg), Rouzbeh Youssefi (11, 60 kg); Sentinel: Sina Vaghari: (11, 70 kg); West -Vancouver: Dave Yeager (11, 66 kg) _ Girls — Argyle: Tamsyn- Garby (Grade 11, 57/60 kg), Ashley Mathieson (10, 54 (kg); Balmoral: Tory Dixon (10, 57. kg); Vanessa Parenté (10, 60 kg); Carson ’ Graham: Andrea” Burk (12, 69 kg). Cheri Hansen (11, 64 ed g), Hilary Leith (11, 75+ kp), Makie ‘Takamura - (10, 43 kg);..Handsworth: Karla Stojkovich (11, 60 kg); Keith Lynn: Ana Shahriari (11, 43/47 kg). Watch for the high school - “all-star photo. feature next month i in the, News. 7 = SINCE tore 2 LOCATIONS 3600 E. Hastings Vancouver 298-6494 1391 Johnston Road ‘White Rock 541-3112