Intermediate Hip Bridge Equipment: Mat (optional) and weighted ball
A. Lie on your back on the floor or mat with your knees bent, feet hip-distance apart on the floor, heels aligned vertically with your knees, and arms alongside your body on the floor. Place the weighted ball between your thighs just above your knees and squeeze throughout the exercise. See the moves.
B. Press your shoulders into the floor and pull your abdominals in (imagine your navel touching your spine). Keep your spine long and strong as you exhale, lifting your hips off the floor and pushing your them up into a bridge. Make sure you feel the lift in your buttocks. Pause at the top and inhale. Exhale as you lower back down to the starting position. See the moves.
Repetitions and sets: Repeat slowly 10 times. If you want more of a challenge, hold each lift longer instead of doing more repetitions.
Advanced Hip Bridge Equipment: Mat (optional) and stability ball
A. Lie on your back on the floor or mat with your arms alongside your body on the floor. Place both feet near the top of the ball, with your knees aligned directly over your hips. (If you need a little help staying balanced on the ball, place it against a wall.) See the moves.
B. Press your shoulders into the floor and pull your abdominals in (imagine your navel touching your spine). Keep your spine long and strong as you exhale, lifting your hips off the floor and pushing your trunk up into a bridge. Press your heels into the ball as you lift. Pause at the top and inhale. Exhale as you lower back down to the starting position. See the moves.
Repetitions and sets: Do 10 slow repetitions. If you want more of a challenge, hold each lift longer instead of doing more repetitions. You can also combine these two bridge lifts for an extra-tough hip workout.
Eyeliner used to be applied to enhance a look, but for 2016, it is the look. Subtle or dramatic and thin or thick, liner looks come in every variation you can imagine. We asked makeup artist Grace Lee for her best eyeliner tips and techniques—and how to find your perfect formula.
"I love how eyeliner can transform a person's eye," says Grace Lee, lead makeup artist for Maybelline New York Canada. "You can easily make eyes look bigger, exaggerated or elongated." Having a sense of your eyeshape and picking the best formula for you are the starting points of a freat eyeliner look. here are Lee's suggestions.
YOUR EYE SHAPE
Since you already have a flattering shape (lucky you!) use eyeliner to “follow the shape of your eye,” says Lee. If you want to make your eyes look larger, draw the eyeliner thicker at the centre of your eye, giving the illusion of roundness.
Too much eyeliner on deep-set or hooded eyes is a waste—it will disappear whenever you open your lids. Instead, says Lee, “keep the eyeliner as close to the lash line as possible.” This will create the illusion of full, dark lashes while still looking quite natural.
Think of Zooey Deschanel, Katy Perry and Christina Ricci, whose round eyes all benefit from a flick of liquid liner. You can elongate your look by using liner to extend it outward in a cat-eye shape. When doing a cat eye, start with the flick at the outer corner, then work your way in, along the lash line.
YOUR TOOL KIT
“Keep your eyeliner pencil sharpened and clean for precise application,” says Lee. The good news? Pencil liner is the easiest to master, and it’s great for an everyday look. Left, High:Make Up For Ever Aqua XL Eye Pencil in Matte Black M-10, $25, sephora.ca. Right, Low:Maybelline New York Master Skinny Eyeliner in Refined Charcoal, $12, maybelline.ca.
When it comes to liquid liner, only one thing will ensure perfect application: practice. Try applying strokes to the back of your hand before tackling your eyelid, suggests Lee. Use liquid liner for retro cat-eye looks. Left, High: Chanel Stylo Yeux Waterproof Eyeliner Pen in Noir Intense, $35, thebay.com. Right, Low: Essence Easy 2 Use Jumbo Eyeliner, $4, shoppersdrugmart.ca.
“Use smaller strokes to connect your liner into one long, precise line,” says Lee. It’s easier than trying to get a perfect line in one swipe. Use gel liner to build dimension and to achieve thicker, more graphic looks. Left, High: Urban Decay Super Saturated Ultra Intense Waterproof Cream Eyeliner in Perversion, $26, urbandecay.ca. Right, Low:L’Oreal Paris Infallible Lacquer Liner 24H in Blackest Black, $13, lorealparis.ca
Draw some attention to your look with bright line flicks. With colour, “sometimes, it’s more about taking it down a notch than amping it up,” says Lee. “Start with a thin layer, then build a more intense hue as needed.” Try blue or green eyeliner this spring for a fresh pop of colour. Left, High: M.A.C. Cosmetics Modern Twist Kajal Liner in New Marine, $19.50, maccosmetics.ca Right, Low: Hard Candy Take Me Out Liner in Yolo, $5, walmart.ca
Pancakes doused in maple syrup are a Canadian staple for breakfast, but they're much more versatile than that! Enjoy them sweet or savoury, and for any meal of the day with some of our all-time favourite pancake recipes.
What's not to love about the humble pancake? A handful of pantry staples come together to make a delectable breakfast in no time. And if you don't have time to make them on weekdays, you can flip up a double batch on the weekend and freeze them for future use. They don't even need defrosting; just stick them straight in the toaster and voilà: breakfast in minutes!
But perhaps the greatest thing about pancakes is how adaptable the recipes are. Do you have some frozen berries in the fridge, or browning bananas on the counter? Into your batter they go. Did you run out of maple syrup? They're also great with honey, jam, or any kind of nut butter! Don't have much of a sweet tooth? Omit the sugar, add some savoury ingredients, and you've got lunch or dinner in minutes.
So whether you're looking for breakfast or dinner, we've got you covered with these terrific pancake recipes from our test kitchen:
These adorable mini pancakes might be small in stature, but they're still huge in the flavour department. Store-bought pickled beets make a super-quick and tasty garnish, so you can spend less time prepping for your guests and more time enjoying the party!
This savoury Japanese pancake derives its name from the phrase "okonomi," meaning "how you like," because they are topped with whatever of your favourite foods you have lying around! Okonomiyaki makes a great starter for a small group or a hearty meal that serves one or two people.
You probably have all of the ingredients for these puffy pancakes in your fridge and pantry right now! And since they're both delicious and quite quick to make, they're an ideal last-minute brunch dish for any season, plus they can be easily customized to be sweet or savoury, depending on your mood.
Thought to be the precursors to today's pancakes, johnnycakes (also called hoecakes) are made with cornmeal. They date back to the early 1700s, when frontiersmen cooked the unleavened batter over an open flame on the base of a metal hoe!
Historian Cheryl Foggo brings the stories of important African-Canadians to life with her books, films and plays
How much do Canadians know about our country’s black history? How many people would admit to knowing little about Viola Desmond before the campaign to choose a woman to appear on the new banknote? Most of us might say our knowledge stops at the Underground Railroad or Nova Scotia’s Black Loyalists. But this country is rich with stories of African-Canadian experiences on the east coast, west coast and everywhere between. While classrooms play catch-up in diversifying history curriculums, learning the names and stories of African-Canadian men and women is a conscious effort that should no longer be set aside.
Cheryl Foggo is a playwright, historian and author who’s committed to making the names and tales of African-Canadian settlers known. Based in Calgary, Foggo actively combs archives and documents recounting the lives of Alberta’s black settlers. One of her projects is a documentary film about the legendary black cowboy John Ware, who was considered a hero in Alberta’s ranching frontier.
We spoke with Foggo about her latest projects, Alberta’s lesser-known African-Canadians and why celebrating Canada’s black history is important not just in February, but year-round.
When did you first become interested in Canada’s black history?
From a young age I was interested in the stories I heard my mother’s family tell when we visited my grandparent’s home in Winnipeg. Although I wouldn’t have defined it as history at that time—it was just my Mom and her siblings and their parents talking about their lives—I found these stories interesting. As I got older, I gradually became aware of a disconnect between the history I was learning in school and what I was hearing from my family. I began to wonder why our stories were absent from the historical record.
Why do you think Canadians don’t know much about our country’s black history?
I think it’s up to Canadians to ask ourselves this question. Even what Canadians do know about the Black Loyalists and the Underground Railroad is limited to a “happy ending” narrative and skewed away from the realities of the struggles black Canadians faced historically.
Western Canada’s black history isn’t widely known or taught. Share the story of one lesser-known African-Canadian and her contribution?
It’s tough to choose, but I’ll pick a woman from Alberta. Violet King, the first black female lawyer in Canada. She was a trailblazer throughout her life and an accomplished classical pianist. She was also the only woman in her graduating class from the faculty of law at the University of Alberta in 1953, the same class as former Alberta Premier Peter Lougheed.
King went on to work for Citizenship and Immigration Canada before becoming the first woman named to a senior management position with the American National YMCA. She also happened to be among the best friends of my mother, Pauline, and her twin sister, Pearl, and a bridesmaid for both.
In your opinion why is knowing more about Canada’s diverse history so important?
A history that is incomplete is damaging. A history that is purposely incomplete is sinister. How can Canadians move into a sustainable future if we can’t acknowledge our past? And how can we acknowledge and reckon with our past if our canonical history is missing pages?
What are you currently working on?
I’m working on a documentary film about the legendary black cowboy John Ware and a collection of articles and essays that will anthologize my writings about Alberta’s black history.
Can you recommend some resources for Canadians who want to learn more about Canada’s black history?
There are many ways to gain more knowledge about this subject. Here are a few places to start:
> The Black Lives Canada Syllabus
Featuring Emma Stone, Amy Adams, Meryl Streep and more!
Pair red carpet veterans such as Amy Adams and Emma Stone with fashion’s newest “it girl", Ruth Negga, and you’ve got yourself a highly entertaining awards season. It all culminates with Hollywood’s biggest night, the Academy Awards, and we’re on pins and needles to see which fabulous gown the Oscar-nominated actresses will wear. Here are some recent runway looks that we would love to see have their own red carpet moment.
Although Adams isn’t nominated for her role in the sci-fi box office smash, Arrival, the movie itself earned eight nominations, including best picture.
Adams almost always strikes all the right notes on the red carpet while favouring Veronica Lake waves and body-conscious gowns in a jewel tone hues.
We think the 42-year-old will go for something a little more subdued because of the lack of a nomination. We’re banking on a black staples column gown, similar to this Armani Privé beauty from the spring/summer collection.
We’re keeping a close eye on the Ethiopian-Irish actress who's been nominated for her portrayal of Mildred Loving in Loving. Negga wowed us all at this year’s Golden Globes when she showed up in a fitted silver sequined Louis Vuitton gown, complete with a gold centre zipper.
Although we haven’t seen a lot of her at big fashion events, from the looks of things she’s a risk taker and she adores a good embellishment such as lace, beading or sequins. We’re thinking she’ll show up in something covered in lace with glittering embellishments, like this gown from Givenchy pre-fall 2017.
Nominated for best leading role in LaLa Land, Stone is the favourite to take home the little gold man, along with slaying it on the red carpet.
Not only does she always nail it on the big screen, but her gown and hair and makeup selections are always top notch. But the best thing about Stone’s red carpet style is she’s never boring, always shaking up her gown and designer selections. This award season alone we’ve seen her in Chanel, Valentino and Alexander McQueen. We’re feeling a floral vibe with a wee bit of colour and tons of tulle, like this Zuhair Murad gown.
This year Streep became the actor with the most Academy Award nominations ever—her nom for Florence Foster Jenkins bumps it up to 20! Meaning, she broke her own record.
Though Streep is much more known for her acting chops than her red carpet moments, she’s always true to her own esthetic. She's been spotted wearing Givenchy at the last few red carpet events, but we think she’ll try something else, something dramatic and simple, like this cape-back silky gown from Valentino.
From architectural masterpieces to classic old Hollywood glamour, the Academy Award winner and nominated (this year for Jackie) star has had some stand-out red carpet moments.
At the Golden Globes this year the expectant mom breezed onto the red carpet in a vintage-esque sunny Prada gown. Portman channelled Kennedy Onassis with a modern take on the former first lady’s iconic bouffant, classic makeup and wore a dress similar to a yellow frock that she once wore to the Metropolitan Opera House in 1975.
Although she’ll likely be wearing a custom gown because of how far along she is in her pregnancy, we think it will be less saturated and more glittery, something with an empire waist and a centred slit, like this sequinned-embellished georgette Zuhair Murad gown.
Williams, who is nominated for best-supporting actress for her role in Manchester by the Sea has been owning the red carpet all season long. She’s the current celeb spokesperson for Louis Vuitton so we know she’ll likely be clad in one of the French fashion houses gowns.