NOW that the festivities are done it’s time to burn off some of that homemade stuffing and seasonal beer. T have heard all my friends say this is the year they really Want to get fit. You may have even said “my New Year's res- olution is to get fit this year, and darn it, | mean it this time”. It’s usually around this time every year I hear those soft spoken non-committal words. So, how are you gonna do it? Why are you gonna do it? Hopefully it’s because you are craving a lifestyle change. Getting healthy i is not just about fitting those pair of Levi's you had when you were just a tyke in high school. Total fimess is a combination of mental, social, emotional, and physical well-being. Our bodies and what we do with them, have a major impact on our day to day life. Our state of mind is affected by, and affects, our body. If our body is not in balance and ‘healthy, we don’t feel good about ourselves and that has an “impact on the decisions we make about our- selves. Let’s start with a little human anatomy 101. Our bodies are made of lean body tissue, vo which consists of bones, organs, and muscle | ~. tissue. Fat weight consists of the essential fats . that pad and protect our organs and the excess "body fat we store all over. There are five factors .. that effect your firness level: body composition, “ diet, aerobics, strength, and flexibility. Doctors “and “other health professionals define fitness as “your ability to function successfully in your . given environment. Some people translate that into a strict, holistic, organic, microbiotic, STEFAN Wozniak w was 5 part of the line- up for the annual high schoo! football all-stars; ‘but his photo wasn’t in the Wednies j feature, We regret the error. ; | Water: th Sunday, January 9, 2000 - North Shore News - 31 SPORTS Tips for a resolution high-sweat, zero-fat approach to fiving. For others, fitness is cutting back to one pack a day. However most health profes- sionals and doctors do agree on those five fitness factors. To get 100% fit, you're going to have to clean out that attic of your mind so that all five of you can move in and live there. Here a few training tips to help you achieve your goals: @ Monitoring your resting heart rate: Your resting heart rate is a good indicator of your training status. “Check and record your resting heart rate as soon as you wake up. There are two ways to determine your heart rate (pulse). Lightly rest your two first fingers on your wrist at the base of your thumb. Or you can feel your pulse on one of your arteries on your neck. Count for 10 seconds and then multiply by six. Your heart rate increases when you exercise (hepefully) and should return efose to your resting heart rate once you have finished train- ing. As your physical fitness improves your rest- ing heart cate will come down lower. @ Nutrition: What you cat before and after a workout can enhance or ruin your session. Plan to eat nutritious foods before, mostly carbohydrates with a small amount of protein. Caibohydrates are essential for an aerobic type work out and the protein acts like a time release for your . If you only had complex carbohydrates you would feel great for 30 minutes and then come crashing down as if all you wanted to do was take a nap. Carbs only have an insulin like affect on your body, that’s why adding a little bit of pro- tein makes a good blend. Post workout food is also very important. Try to eat some pasta or cereal bar within 30 minutes so your body can start to repair and replenish itself, and so you won't be walking into work all stiff “legged and sore. If you go without food for over an hour the pH balance in your body changes and recovery takes much longer. Remember “no , DO gain’ is just plain stupid! ne know H20! Athletes lose more competitions by nor - drinking enough water than any other nutri- tional cause. About 60% of our body weight is water. Our need for water increases tremen- dously with exercise. Sweat’acts as our body’s '|.. -air conditioner so we have to replace it: West Vancouver Grade 12-. Drink two cups wo hours before exercise. Drink one to two cups 15 minutes before exercising. Drink % to one cup evéry 15 minutes dur- *- ing exercise. Drink two to three cups 20 minutes after : exercise. ~Remember: water does the body good! If you are just starting a finess program, “YOu. may want to try some of. these tips, Next week I will outline a training program that will © benefit all ages and all levels. Have great week! _ © You'can e-mail me at if “- you want to talk fimess, health or if you just : wanna Bossip, that’s ‘goal too. . ; _acne to participate iin’ a : ing azeleic acid:cream ‘to. po benzoyl peroxide gel. This i is a. ye +Must be available to attend 6 visits over: 12 weeks Must have.10-60 papules on n your face. ; 875-5585 ExT. 63712 Hawks fly | NEWS photo Sharon Doucette ANorth Shore Winter Club Winterhawk (right) keeps the puck away from his North Delta opponents at the North Delta Minor Hockey Association's post- Christmas tournament at the Great Pacific Forum in Delta. o Crowther sparks Royals TRISTAN Crowther, an all-star with Sutherland secondary last season, has been instrumental in the Douglas College Royals’ 10-6 early season record. The Royals upset the host Southern Alberta Institute of Technology 78-68 in a tournament last weekend in Alberta. Crowther was player of the game after scoring seven points, nine assists and eight rebounds. - “He did a great job for us this’ weekend,” said Royals’ coach David: Munro. “I. have known Tristan for years and have a good sense of what he is capable of on the court. He poses matchup problems for our opponents and is a very good at getting the ball where it needs to 0.” The Royals’ season resumes. Jan. 14 when, the Capilano College. Blues ‘travel’ to New: Westminster. Tipoft is 8 p.m. You are invited to. West Point. Grey Academy OPEN HOUSE | January 18th, 2000 “Grades Pre-K to.3- “og a\ Grades 4 to 7. : Grades, 8 to 12 Take time to tour our modern - facilities and meet the West Point Grey Academy.” community. For information, -- contact the Admissions Office. . Admissions Office 4125 West 8th-Avenue Vancouver, BC. V6R 4P9 ~T: (604) 222-8750 F: (604). 222-8756 Email: headmaster @wpaissbe-ca oo We feature : . * @ Enriched education; small al anne environment’ : — Bob Mackin. —