Huffington Post Canada – How to Stay Fit This Winter

Posted on March 9, 2012

Doctor’s Tips On Staying In Shape This Season: Quick Study

THE EXPERT:

The Huffington Post Canada talked to naturopathic doctor and strength and conditioning coach Dr. Marc Bubbs on how to stay in shape this winter and improve prior sports injuries.

HuffPost: How do you suggest taking a break from the stresses of the holidays?

Marc Bubbs

Skating is great for strengthening your glutes, hamstrings, and quads and you only need about 15 to 20 minutes of skating to get a great workout in.

EXERCISES:

Typically patients I see with back complaints tend to have weak glutes and hamstrings, tight quad muscles and weak core muscles. Try these easy steps next time you find yourself standing for a long period of time:

    • 1. Gently squeeze your glutes, this will activate your most powerful hip extensor muscle and more effectively distribute the load on your lumbar spine, reducing back pain.

    • 2. Activate your core by drawing your belly button in gently towards your spine. This activates your transverse abdominis (TVA) muscle, which acts like a weight-belt keeping your spine supported and stable.
Couple Skating