Stocking-stuffer gifts for fitness buffs are often bought last minute; they’re an afterthought or an impulse buy at the cash register. But at my house, plunging into the holiday stocking is the most eagerly anticipated event because of the element of surprise. The holiday stocking is the equivalent of a chef’s amuse bouche — a small sample of a dish to both excite a diner’s appetite and provide a glimpse into the dinner to come. My special someone and I look forward to tearing into our holiday loot bags and I enjoy that it’s my chance to impress him and set a happy mood for the holidays.

My most successful stockings were ones I planned in advance. Making time allowed me to fill the stockings with thoughtful, offbeat gifts. (If you want to melt someone’s heart, I recommend that you make the stocking. I hand-stitched the felt stocking pictured above for my muscle man, and I’ve yet to see him smile wider. It’s the stocking he wants stuffed every year.) I learned that picking unpredictable fitness gifts for someone dreaming of a tight Christmas requires a good eye for items that the recipient would want to try, but would not ordinarily buy; and that the presents should be easily affordable for you.
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The well-chosen book ideas for Christmas and holiday gifts for the health and fitness buff listed here are new or bestsellers. These books are a worthy addition to everyone’s library shelf or coffee table, but flipping through them, you might find fitness books to inspire your workout.

1.

Knockout Workout, Mia St. John

2.

Body Science, James Cracknell

3.

Walking, John Stanton
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Target: Iliotibial band
Move: Horizontal IT band stretch

Stretching is right for every fitness program, but every fitness program is different. Yet, the iliotibial band stretch is appropriate for spinners, tennis players, volleyballers and cyclist as it is for runners, who often complain of shooting pain along the outside of their leg from hip to knee.

IT band syndrome needs a stretch and strengthening move that also lengthens glutes and hip muscles to reduce friction caused by repetitive use. But many gym-goers don’t feel the release from a standing position, and for that reason this tested horizontal IT band stretch is certain to be effective after every workout.

Set-up: Lie back on a mat, loop a strap around the ball of one foot, straighten leg and hover it four inches from the ground.

Action: Gently pull the strap to flex foot and stretch calf muscles, hold stretch for 10 seconds, then extend toes for five seconds. Repeat flexion and extension. For the next round, raise leg four inches; cross leg over the mid-line of body, bringing foot past calf of opposite leg; repeat hold for 10 seconds, then extend toes for five seconds. Repeat flexion and extension as needed. Switch sides.

Try this IT band stretch and strengthening exercise, and then post your comments below.

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A version of this article appeared in Sun Media’s 24 Hrs. commuter newspaper.

Indo-Row is making waves as California’s hottest workout, but indoor rowing is a smart cross-training exercise that will invigorate your fall-fitness routine.

Created by world champion rower Josh Crosby and developed by fitness educator Jay Blahnik, the experts redesigned the rowing machine, and then paired it with push and pull drills set to club beats. Automatic feedback from the display details your intensity and distance, but the heart-pumping, leg and core-toning workout is powered by your strength.

Although the 50-minute, low-impact, full-body group exercise class, originating from Revolution Fitness, will be offered in select fitness clubs next year, you can buy an Indo-Row for your home gym today. Because we’re all starting obsessive exercising to pre-empt festive weight gain, indoor rowing is a stroke of genius for cyclists, runners and yogis looking for new cross-training moves.

Meet Josh Crosby and view an Indo-Row class.

What new exercise class do you recommend this month?

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Target: Chest
Move: Medicine ball pull-overs

Because your chest is unlikely to be a trouble zone, you might skip chest exercises, especially when push-ups test your confidence. But strong chest muscles are as important to power swings and strokes as they are to push shopping carts. Medicine ball pull-overs will renew your interest in adding variety to your chest workout as they develop upper-body strength and shape vanity muscles appreciated by men and women alike.

Setup: Lie back on a flat bench, take hold of an eight-pound medicine ball in both hands with your arms extended over your chest.

Action: Slowly lower the weight behind head until upper arms are parallel with ears, then squeeze chest muscles together pulling the medicine ball in front of breastbone. Once a week, perform medicine pull-overs in three sets of 12 reps.

If you lack a medicine ball, chest pull-overs can be performed with a dumbbell or a 4-litre jug of water.

What on-the-fly-object have you substituted for fitness gear? Try this chest workout, and then post your comments below.

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A version of this article appeared in Sun Media’s 24 Hrs. commuter newspaper.