Svava Sigbertsdottir, founder of the butt-kicking Viking Workout
UK (by way of Iceland) trainer Svava Sigbertsdottir, founder of the butt-kicking Viking Workout, talks about her workout philosophy and shares simple, equipment-free exercises that you can do at home.
Warm up in style this winter with this super soft—and luxurious—alpaca yarn wrap.
Cuddle up with the Banff Wrap – an extra soft wrap knit in a luxurious alpaca yarn. The wrap is knit with two strands of Eco Alpaca DK yarn held together, and the ombre effect is created simply by alternating the colours of the strands – a lot simpler than it sounds! The large finished wrap is the perfect size to keep you warm from indoors to outdoors, fall to winter.
The Banff Wrap is knit in three sections – each one with a different colour combination. When you run out of yarn for one colour combination, you switch to the next. The instructions clearly explain how to switch between colour sections, so you can smoothly transition and avoid mistakes. If you desire a smaller or larger wrap, simply subtract or add stitches when you cast on, but it is important to remember that your cast on must remain an odd number.
Contrast Colour AA Eco Alpaca DK in a dark colour 3 Skeins
Contrast Colour AB Eco Alpaca DK, one strand of colour A and one of B
Contrast Colour BB Eco Alpaca DK in a light colour 4 Skeins
Note about the yarn: Eco Alpaca DK is available through Americo Original online and at select yarn stores. You can substitute for other DK weight yarns in your stash. Remember that you will need 3 skeins of one colour, and 4 skeins of a second colour.
One Size – 67 inches (170 cm) in length and 23.5 inches (60 cm) in width
13 stitches and 17 rows = 4 inches (10 cm) in garter stitch using 7 mm (US10.75) size needles or size needed to achieve gauge
K, k: knit
P, p: purl
CC: contrast colour
This pattern is knit using 2 strands of yarn at the same time.
Section 1: Colour AA
Using 2 strands of colour A held together, cast on 79 stitches
Purl 2 rows
Begin Seed Stitch Pattern:
R1: K2 *(p1, k1), repeat from * to last 3 stitches, p1, k2
Repeat row 1 until you have used up 2 full skeins of colour A.
*Note: As new colours are added, make sure that they are joined on the same side of the work in order for the stitches to look consistent on both sides.
Section 2: Colour AB
Add colour B to the 3rd skein of colour A and with 2 strands held together continue knitting until you have used up colour AB.
Section 3: Colour BB
Using two strands of colour B held together continue knitting in seed stitch pattern until you have enough yarn to complete the following:
Repeat row 1 once more
Knit 2 rows.
Cast off and weave in ends…and enjoy your beautiful new wrap!
Americo Original is a Canadian yarn company and online knitting shop that features a high-end selection of yarns, textiles, custom knitwear patterns and accessories. Only natural fibers, produced especially for us in the Andean highlands of South America are offered, including luxurious wools, llama, alpaca, organic and premium cottons, linen, silk and cashmere. Americo's one-of-a kind runway pieces and classic styles for the hand knitter are created in our design lab. Americo is based in Toronto, Canada and ships internationally from their online store: americo.ca/shop.
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Making exercise automatic can reap benefits, says study.
If you’re having trouble jumping into a new exercise routine and sticking with it, you may need to take a step back and consider exactly how best to form a healthy new habit.
The trick is to focus on cues that make hitting the gym or going for a run automatic, according to a new study out of Iowa State University. Lead researcher Alison Phillips, an assistant professor of psychology, uses the term "instigation habit" in her paper, which appears in a recent issue of the journal Health Psychology. It’s all about getting out the door so that “you’ll start exercising without having to think a lot about it or consider the pros and cons,” she says in a press release.
Whether it’s leaving work at the end of the workday or an alarm in the morning that signals to you it’s time to sweat, it appears that meaningful cues are the key to staying on track with fitness. For instance, if you're just starting an exercise routine, it may be more effective to work out at the same time every day than trying to squeeze in workouts at various times.
Phillips and her colleagues asked 118 healthy adults about their exercise routines and found that nearly 50 percent said they had regularly worked out longer than 12 months. Phillips found that the stronger the instigation habit in those people, the more frequently they exercised—regardless of what regimen they were following. She suggests that forming the habit is independent from what that habit is. In other words, you can "try new types of exercise without worrying about losing the habit," Phillips says.
Phillips cites other research indicating that it may take a month of repeat behaviour before your new habit sticks.
More research needed
Phillips says more research is required to determine what kind of cues work best. If you’re starting a new routine, though, it can’t hurt to focus on the timing more than the particular sport or fitness class you choose for the first month or so. If the habit sticks, you can always switch from spin to zumba, after all.
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