8 DECEMBER | JANUARY 2018 best health besthealthmag.ca
BOOK, GEOFFREY ROSS; ILLUSTRATIONS, MARIE CAROLYNN CAISSIE-PARSONSbest »FITNESS NEWS
SUNDAY REST.“HABITUAL
MOVEMENTS
CREATE HABITUAL
THINKING. FEEL
YOUR MIND OPEN
AS YOUR BODY
TRAVELS NEW
ROUTES.”
RUTHIE FRASER
Ruthie Fraser helps people learn how to move in her
book Stack Your Bones, which offers 100 simple lessons
on how to align your body. From visualizations that help
you stretch to exercises that improve posture, you can
take a step toward being more mindful of your move-
ments in everything you do.
WATCH
THIS!
WEDNESDAY
Do a bear crawl on all fours
for 15 to 20 steps.THURSDAY
Assume a bridge position and
lift each knee up to 90 degrees
15 to 20 times on either side.FRIDAY
Get down on all fours,
keep your back straight and
draw your belly in for
10 seconds; repeat 10 times.SATURDAY
Lie on your back with
your knees bent and raise your
legs for two sets of 10.Throw these bamboo cleans-
ing cloths in your gym bag
for when there’s no time to
shower. Twice the size of
regular wipes, they contain
ginseng and niacinamide to
prevent breakouts.
CONSONANT SKINCARE COME CLEAN
100% NATURAL CLEANSING CLOTHS, $
DECEMBER FITNESS
CHALLENGE:CORE CONCEPTS
Training your core isn’t just about toning your
midsection. Strong pelvic, back and abdominal
muscles improve your balance and stability and
make everyday activities and exercises easier.
Certified athletic therapist Peter Levidis
developed this plan for a healthy core.TUESDAY
Do 20-second side planks
(start with two and
work your way up).MONDAY
Do 30-second planks
(star t with t wo and
work your way up).The new Fitbit Ionic
($400) smartwatch,
with GPS, heart rate
tracking, music storage
and audio coaching, helps
you stay fit when you’re on
the go. Whether you use it to
count the steps you rack up
while doing your holiday
shopping or to act as a personal
trainer through a workout when
you can’t make it to the g ym, this
watch will help you stay on top of
your health goals.