. Wednesday, January 15, 1992 - North Shore News | Tailor fitness program to meet realistic goals Instructor Ginny Blattler gives advice on keeping fit NEWS photos Cindy Goodman WEST VANCOUVER fitness consultant Ginny Blattler shows Norma Nash the ups and downs of the Stairmaster machine. Cap Blues lose opener to Trinity mens and rallied under the CAPILANO COLLEGE’S Varsity Mens Basketbali team kicked off their first season in the college’s new Sportsplex Friday with a loss to Trinity Western University, 92-86. In the game the Blues, under coach Ken Sherk, built up a 51-40 halftime lead supported by the strong play of guard Mike Barber and forward Blair Hokansen. The two collectively notched 20 points in the first half. The Blues can the floor well, scoring both inside and out- side. But in the second half, miss- ed opportunities in scoring and then turnovers during the fourth quarter (the Blues nem- esis) proved to be the downfall. Trinity was back in the game late in the fourth quarter. CAPILANO COLLEGE SPORTS The Blues scored only six points in the last six minutes of the game which enabled Trinity to overcome their halftime def- icit and register the victory. High scorers for the Blues were Jeff Winslade and Mike Barber with 15 points each followed by Blair Hokansen with 14 points. Last Saturday the Blues also were defeated, this time by a score of ¥2-88 wut Okanagan College in nelowna. The Blues, playing poor defence and unabi- to score consitently, found themselves dow 22 points. in the second half. the Blues made adjust- strong play of Axel Chris- fiansen’ who tallied 38 points on the night. This reduced the deficit to three points with five minutes left in the game. The Blues’ strong defence throughout the second half forced Okanagan to make five critical turnovers towards the end of the game which would have seen them poten- tially take the lead. But the Blues made unforced offensive errors on each occa- sion down the court and were unable to rally for the win. Mark Bunting notched an ad- ditional 18 points for Capilano. Next gume. the Blues host Malaspina Cotlege Friday at 8 p.m. at the Sportsplex in what will be a ‘tmust win’? game for the Blues in their drive for a playoff berth, SO YOUR New Year’s res- olution was to get in shape for 1992? By Elizabeth Collings News Reporter Well, join the club — or at least get the advice of a fitness consultant. As post-holiday blues set in and the results of too much turkey, chocolate and = Christmas pud make an unwelcome appearance, many people turn to fitness classes and weight rooms for solace. The News interviewed Ginny Blauler, fitness coordinator West Vancouver Recreation Centre, for advice on how to get fit and then keep fit after your New Year’s resclve has dissolved. The first maxim of fitness turns an old one on its head: You don't have to suffer through the ‘no pain, no gain” thinking of past. Instead, the new thinking could be described as ‘‘small triumphs for long-term gain." “Many times that’s what deters people from exercise — the thought of too much, too soon,” says Blattler. Her first task for rockie fitness enthusiasts is to get them to nar- row down their goals. For exam- ple, do they want to lose weight? Increase strength and endurance for hockey? Reduce stress? program, any initial weight loss tends to be water Joss. Weight gain is also common because muscle weighs more than fat, Blattler says. The best way to measure pro- gress is with a tape measure or fat calipers. “Usually you will lose inches, but on the scale you’re going to gain a bit because of muscle gain,"’ she says. ‘*A lot of people get too wound up about the weight scale."" Blattler recommends that all people, especially those overweight, start out with moder- ate exercises with gentle increases in intensity because the wrong ex- ercise could lead to injury. The key to maintaining a fitness program is to find activities that are enjoyable rather than another chore to be completed before the end of the day. “Most people don’t stick with their programs because they're not enjoying them or not having fun,’’ Blattler says. ° Nutrition is also something to be considered, whether the goal be weight loss or general fitness. Blattler asks her client to com- plete a questionnaire to sce how their daily diet rates. “Most of them are quite sur- prised that their diet habits are quite bad.”’ She sometimes recommends minor changes such as limiting ms a body fat percentage test. She warns against being over-anxious to lose pounds - weight as a measure of progress can often be misleading. Once specific goals have been established, Blattler recommends tailoring a realistic fitness pro- gram that will meet those goals. A well-rounded fitness program will incorporate the components of stretching, strengthening and aerobic exercise. But fitness doesn’t necessarily mean fitness classes, which some people find monotonous. Blattler Says any activity — even garden- ing or walking to the store — can be incorporated into a program for a healthier, fitter lifestyle. About 75% of Blattler’s clients want to lose weight and are often anxious to see quick results. But she warns against being over-anxious to lose pounds. Weight as a measure of progress ean often be misleading. When people start a fitness salt, alcohol and caffeine intake and lowering the amount of fat in the diet. For people with special dietary needs or who have a poor diet, Blattler recommends seeing a nutritionist. But, as with exercise goals, Blattler advises people to be real- istic in their diet goals. “*f do tefl people never to abs- tain from one food they really love because the body wil: start to crave it,’’ she says, adding that many people then feel so guilty they abandon their goal of eating well altogether, “One thing we don’t like to see is that once they’ve done a boo boo, then they don’t go back.”” Blatder’s final recommendation to. stick to your New Year’s resolve? “Don’t give up.”