Shape your life
MALAYSIA
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AUGUST 2016 W.M/E.M – RM5.94 (INCL 6% GST)
Kate Hudson Tells us what it takes to be this FIT! MOVES FOR
Sculpted Shoulders, Sexy Back, Perky Butt
YourTop Running Problems:
SOLVED
30-Minute Fat-Melting Formula
WHAT TO EAT FOR
More Energy
How #TEAMMALAYSIA is preparing for Rio Olympics
ABS & ARMS CALLING ALL SHAPE-ERS!
Want To Feel Armed And Fabulous? Ab-Solutely Fierce? Join Shape’s Abs And Arms Workshop – Our Women-Only Group Workout Session To Strengthen Your Core And Tone Your Shoulders, Biceps And Triceps. You’ll Take Home A Sculpted Body And Lots Of Goodies! DID YOU KNOW? “The upper arms and the shoulders have no fewer than 9 primary muscles that require some serious firming if you want to make the sort of sleeveless impact you see on super-toned Hollywood celebs”
AB FACT “Studies Show That People Who Only Do Standard Abs Exercises Such As Sit-Ups And Leg Lifts Develop A Stronger Core But See No Changes In Waist Size. So You Need To Do More.”
What are you waiting for? Hurry up and register, for a small fee of RM30, because the workshop is limited to 300 readers only! When: Sunday, October 9th Time: 8:00am to 12:00pm Where: 7F Event Hall, KL SOGO Visit www.shape.com.my for more details on how to register for this event! Official Partners
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Don’t forget to share your #shapesweatfie with us!
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contents Focus 77/ Olympics 2016: #TeamMalaysia 86/ The Brazilian Body
Get Fit 16/ Community classes 18/ Calorie burner: Fat-melting formula 20/ Ask Jac: Pull-ups 21/ Body workshop: Better body faster 25/ Ask Jac: Inversions 26/ Tryathlete: Hang Tight 30/ Top runner problems 32/ Belly Shrink: Ab engagement
Eat Right 48/ Slimming stir fry 49/ Pineapple and basil 50/ Sambal petai 51/ Energy drinks 52/ How not to splurge 54/ Sweet and savory recipes 62/ What to eat for more energy
Look Great 34/ Sunkissed skin 37/ Pedi, set, go! 38/ Vibrant hair: No blow hairstyles 40/ Smart basics 43/ SHAPE overshares 44/ Tropical prints
p96 How to get your sexy back— and shoulders and booty and calves.
Live Healthy 72/ New way to motivate 75/ Wellness getaway: Club Med Bintan 76/ How a mother of four conquered her fear with yoga 88/ You in shape: Amanda Sura Nanta
Features 90/ Kate Hudson’s ab tips 96/ Look hot from behind 104/ The exercise sweet spot
And More... 9/ You Right Now 106/Scoop 108/ Contests 112/ Fit & Famous: Amelia Henderson SHAPE.COM.MY AUGUST 2016
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Advisory Board SPORTS MEDICINE William Chan, MB., BS. (QLD), FRACGP (Australia), Dip. Acupuncture (Beky Park), Dip.Musculoskeletal Medicine (Flinders), Master of Sports Medicine (Canberra), Consultant Sports Physician PHYSIOTHERAPY Lydia Claire Lim, BSc (Hons.) Physiotheraphy (UK), MCSP (UK), Chartered Physiotherapist Low Yun Ting, BSc (Hons) Physio, MCSP (UK), MMPA (Mal), Chartered Physiotherapist
GROUP MANAGING EDITOR ASTER LIM asterlim@bluinc.com.my
EDITOR-IN-CHIEF SEEMA VISWANATHAN seema@bluinc.com.my SENIOR WRITER NANTANAA MUTHARASU nantanaa@bluinc.com.my JUNIOR WRITER POON LI-WEI liweipoon@bluinc.com.my EDITORIAL ASSISTANT SOPHIA IVY JO sophiaivy@bluinc.com.my
ART
Chua Seu Mooi, Dip (PT), MMPA (Mal), Senior Physiotherapist PSYCHOLOGY Kelvin Lee, PsychD. (Australia), B. Psych (Australia), MAPS, MSPS, MAIM, IRCA, Organizational Psychologist Lee Kuan Shin, B.A. Psych. (Syr. NY), M.A. Clin. Psych. (UKM), Clinical Psychologist Geraldine Tan, B.A. Psych (Singapore), M.A. App. Psych. (NTU), Clinical Psychologist Yam Keng Mun, M.A. Clin. Psych. (USA), Consultant Clinical Psychologist/Executive Director
CREATIVE DIRECTOR EIREEN OOI eireenooi@bluinc.com.my ART DIRECTOR KAREN HOO karenhoo@bluinc.com.my
CARDIOLOGY Suren Thuraisingham, MBBS (Lon), FRCP (Lon), A.M., Consultant Cardiologist
CREATIVE SERVICES
GENERAL SURGERY Patricia Alison Gomez, BSc, MBBS, M. Med. General Surgery, Consultant Breast Surgeon
SPECIAL PROJECTS SENIOR ART DIRECTOR NG GEOK MEI geokmei@bluinc.com.my SENIOR SPECIAL PROJECTS GRAPHIC DESIGNER STEVE CHUA stevechua@bluinc.com.my
NEUROLOGY Julia Shahnaz Merican, MB. Bch BaO LRCPSI (Ire), MRCP (Ire), MRCP (UK), Consultant Neurologist
PHOTOGRAPHY SENIOR PHOTOGRAPHER YONG KEEN KEONG keenkyyong@bluinc.com.my PHOTOGRAPHERS PATRICK CHAN patrickchan@bluinc.com.my EDMUND LEE edmundlee@bluinc.com.my DANIEL LAI daniellai@bluinc.com.my JASON LEE jasonlee@bluinc.com.my ROBIN LIEW liewyongkang@bluinc.com.my LILIAN TAN liliantan@bluinc.com.my PHOTO ADMINISTRATOR ONG JOE ANN joeann@bluinc.com.my
ADVERTISING SALES GENERAL MANAGER SHELEY TEOH sheleyteoh@bluinc.com.my SALES MANAGER RACHEL YEAP rachelyeap@bluinc.com.my
MARKETING AND COMMUNICATIONS SENIOR MANAGER JOLYNN KOH jolynn@bluinc.com.my EXECUTIVE ADZAYU HAZELINadzayuhazelin@bluinc.com.my
PUBLISHING SERVICES SENIOR MANAGER, CIRCULATION AND SUBSCRIPTION FRANCINE LOUIS francine@bluinc.com.my ASSISTANT MANAGER, CIRCULATION AND SUBSCRIPTION KENNETH SEW kennethsew@bluinc.com.my SENIOR EXECUTIVE, CIRCULATION AND SUBSCRIPTION MUHAMMAD ZAKI zaki@bluinc.com.my EXECUTIVE, CIRCULATION AND SUBSCRIPTION LAVINYA SHALINI lshalini@bluinc.com.my PRODUCTION MANAGER SATVINDER KAUR skaur@bluinc.com.my ASSISTANT PRODUCTION MANAGER KONG AH KUAN ahkuan@bluinc.com.my TRAFFIC EXECUTIVE CHAN CHEN LOONG chan@bluinc.com.my
RESEARCH MANAGER
NUTRITION Farah DiBa Khan, BSc (Hons) Nutrition & Dietetics (USA), Consultant Dietitian Hong Ya Chee, B.Sc. (Hons) Food Science & Nutrition, ILife Nutrition Chief Nutritionist, Member of Nutrition Society of Malaysia (NSM), Member of Malaysian Association for the Study of Obesity (MASO) ORTHOPEDICS Suntharalingam, MBCHB (Dundee), FRCS (Glasg), A.M. (Mal), Consultant Orthopedic Surgeon DERMATOLOGY Pemmi Dhillon, Skin & Hair Specialist, MBBS, Dip in Derm (London), MJCS (Japan), Dip in Aesthetic Medicine (Los Angeles, California), Member of American College of Dermatological Surgeons Ramamurthy S., MBBS (India); Dip Dermatology (Cardiff, Wales), Consultant Lee Yin Yin., MD (Canada), MRCP (UK), M Med (Mal), Adv M Derm (Mal), AM (Mal), Consultant Dermatologist HYPNOTHERAPY Sheila Menon, Bsc (Hons) D. Hyp (Dist) PG Dip ISCP, MBSCH, MSCH, Principal, LCCH Malaysia GYNECOLOGY Premitha Damodaran, MBBS (Ind), M. MED (O&G), Consultant Obstetrician & Gynecologist AYURVEDIC MEDICINE C. D. Siby, B.A.M.S., Senior Ayurvedic Physician ANTI-AGEING MEDICINE Alice Prethima, MBBS (Madras), LFOM and MFOM (Royal College of Physician Ireland), MFM (Australia), Dip. Reproductive Medicine (UPM, Malaysia), Consultant Occupational Physician, Reproductive Health Physician, Family Physician
AUDREY CHAN audreychan@bluinc.com.my Membership on the Editorial Advisory Board does not imply endorsement of any product or service advertised in this magazine. The information in Shape is intended to educate. Do not substitute it for the advice of a qualified healthcare practitioner.
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AUGUST 2016 SHAPE.COM.MY
CHIEF EXECUTIVE OFFICER DATIN AZLIZA AHMAD TAJUDDIN
Coming Up!
azliza@bluinc.com.my SENIOR CONSULTANT
LOO KIT CHOONG
kitchoong@bluinc.com.my GENERAL MANAGER, BUSINESS DEVELOPMENT AND NEW MEDIA
MOHD FAIZAL ABDUL HADI faizal@bluinc.com.my
HEAD OF CORPORATE COMMUNICATIONS
MARGARET SEBASTIAN msebastian@bluinc.com.my
SENIOR HUMAN RESOURCES MANAGER
HABIBAH MUHAMMAD bib@bluinc.com.my
SENIOR FINANCE MANAGER
SHIREEN GOH
shireengoh@bluinc.com.my
INTERNATIONAL EDITION MEREDITH NATIONAL MEDIA GROUP PRESIDENT TOM HARTY
EXECUTIVE VICE PRESIDENTS
PRESIDENT, MEDIA SALES RICHARD PORTER PRESIDENT, PARENTS NETWORK CAREY WITMER PRESIDENT, WOMEN’S LIFESTYLE THOMAS WITSCHI PRESIDENT, MEREDITH DIGITAL JON WERTHER MEREDITH HOME GROUP JAMES CARR CREATIVE CONTENT LEADER GAYLE GOODSON BUTLER CHIEF MARKETING OFFICER NANCY WEBER CHIEF REVENUE OFFICER MICHAEL BROWNSTEIN GENERAL MANAGER DOUG OLSON
SENIOR VICE PRESIDENTS
CHIEF DIGITAL OFFICER ANDY WILSON DIGITAL SALES MARC ROTHSCHILD INNOVATION OFFICER CAROLYN BEKKEDAHL RESEARCH SOLUTIONS BRITTA CLEVELAND
VICE PRESIDENTS
BUSINESS PLANNING AND ANALYSIS ROB SILVERSTONE CONSUMER MARKETING JANET DONNELLY CONTENT LICENSING LARRY SOMMERS CORPORATE MARKETING STEPHANIE CONNOLLY CORPORATE SALES BRIAN KIGHTLINGER DIGITAL VIDEO LAURA ROWLEY DIRECT MEDIA PATTI FOLLO
What’s up in September?
BRAND LICENSING ELISE CONTARSY COMMUNICATIONS PATRICK TAYLOR HUMAN RESOURCES DINA NATHANSON STRATEGIC SOURCING, NEWSSTAND, PRODUCTION CHUCK HOWELL
CHAIRMAN AND CHIEF EXECUTIVE OFFICER STEPHEN M. LACY
PRESIDENT, MEREDITH LOCAL MEDIA GROUP PAUL KARPOWICZ
VICE CHAIRMAN
• A new kind of makeup that’s about to shake up YOUR LOOK!
MELL MEREDITH FRAZIER
IN MEMORIAM
E. T. MEREDITH III ( 1933–2003 )
SHAPE IS PUBLISHED BY BLU INC MEDIA SDN BHD (7408-K) Lot 7, Jalan Bersatu 13/4, Section 13, 46200 Petaling Jaya, Selangor, Malaysia. Tel 03-7952 7000. Printed In Malaysia By Times Offset (M) Sdn Bhd, Bangunan Times Publishing, Lot 46, Subang Hi-Tech Industrial Park, Batu Tiga, 40000, Shah Alam, Selangor Darul Ehsan. Colour Separation: Asia OnTime (M) Sdn Bhd, 9-1, Level 9, Tower 9, Avenue 5, 8 Jalan Kerinchi, Bangsar South, 59200 Kuala Lumpur, Malaysia.
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All Rights Reserved. No Part Of This Publication May Be Reproduced In Any Form Or By Any Means, Including Photocopying And Recording Without The Written Permission Of The Publisher. Manuscripts And Photographs Should Be Accompanied By Self-Addressed Envelopes And Return Postage. While Every Reasonable Care Will Be Taken By The Editor, No Responsibility Is Assumed For The Return Of Materials. Opinions Expressed Or Implied In Shape Are Solely Those Of The Writer And Are Not Necessarily Endorsed By The Publisher. Distributed By MMS-Media Marketing Services Sdn Bhd In Malaysia
• Find out more about luxury dream creams • The newest healthy food obsession - coconuts! • BEST TIPS ON HOW TO SWEAT SMARTER • SEXIER ABS: HOW TO OUTSMART THE MOST STUBBORN FLAB OF ALL
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THE TAKEAWAY
Make that move
A
Athletes have a special place in all our hearts. Whether you’re a sports fan or change the channel whenever a game is on, athletes command some level of respect from all of us. Maybe it’s their willingness to put in the physical effort most of us wouldn’t to achieve a new PR or clinch a medal. Maybe
it’s how their bodies look in their respective sports gear, all toned, often sinewy and always effective. Maybe it’s the grace, strength and pounding
Eat the most delicious version of your splurge food and really make it worth it ... the mood boost you get makes it easier to maintain healthy habits, on page 52.
determination with which they execute various moves, whether it’s a spring on a gymnastics balance beam, an excruciating deadlift or a seemingly
interminable marathon. One, or all of these, and many more, are reasons we watch the Olympics every four years. People who never watch sports
any other day of any other year can be seen huddled in front of their screens, watching intently (some biting their nails), urging on their country’s participants, cringing when a fall happens or pumping their fists in the air when an athlete scores. This year’s Rio Olympics (from the 5th to the 21st of August) will be no different, and that’s why this month we’re bringing you a spread of Team Malaysia’s athletes. You may not know much about some of them, but you’ll be supporting them anyway, because they’ll be focusing all their energies into setting their own records and, hopefully, taking home a medal. Follow them on IG or Facebook, keep up with their milestones on SHAPE’s own IG and FB, show them your support, and take a away a little of what they have to teach us. It only takes a little movement to start with and from there you can go anywhere. Happy Olympics, readers!
Seema Viswanathan, Editor-in-Chief seema@bluinc.com.my
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Visit SHAPE Malaysia at shape.com.my
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GOING DIGITAL Here’s a tip: it’s cheaper (and less of a hassle) to get a digital subscription of SHAPE on the Apple App Store and Android app on Google Play than risk missing out on your monthly fix.
Socialize! Post, pin, tag, and tweet!
WINNING LETTER
I DID IT
Taking my first step to lose weight was an uphill battle but it became less challenging when I was introduced to SHAPE years ago. All thanks to the inspirational “I did it!” section that reinforced my willpower to burn my fats! Reading the stories, I was determined to do the same for myself. Coupled with loads of healthy living tips has made my weight loss journey easier, I found comfort in the magazine. It’s like my personal trainer that motivates me to become better. I heart SHAPE forever after! Kah Yien, Negeri Sembilan
SHAPE Awards
I have always loved the SHAPE Favourites awards and I am so into this year’s winning items! I just can’t thank the team at SHAPE enough for creating the award, as it helped me make better decisions when choosing fitness and health products. Maisarah, Kuala Lumpur
CHECK OUT OUR TOP THREE PICS @SHAPEMALAYSIA
Follow Us On Fb
WE WANT TO HEAR FROM YOU Send us your thoughts on SHAPE — bouquets, brickbats, and anything in between. Email us at shape@bluinc.com.my. Please include your name (and a pseudonym if you wish), address and contact number. Letters published may be edited for length and clarity. August’s winning letter will receive a Melvita L’OR ROSE Body Firming Set worth RM465!
Get everyday fitness and health tips on facebook.com/ SHAPEMalaysia. We also share our top go-tivational quotes each morning to rally you out of your sheets and into your sneaks.
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Trending now on
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Check in daily for motivating fitspos, livehealthy tips, and giveaways. And get even more inspiration by joining us on Twitter, Facebook, and Instagram @shapemalaysia.
EASY HOME WORKOUTS This story is made for those who don’t have the luxury of time or money to hit the gym. Follow our sweat-busting moves and burn off those stubborn fats. The most important tool you need to equip yourself with is determination! Are you ready?
DEALING WITH ‘BLUE CHEESE FEET’
SERIOUSLY, STOP DOING THESE THINGS... ... and save yourself from unnecessary weight gain. By following these five rules at restaurants, you’re actually helping yourself eat the right portions. How? Did you know, those sitting farthest from the entrance of a restaurant eat fewer salads and are 73 percent more likely to order dessert? Yeah. 8 AUGUST 2016
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We can’t run away from it (pun intended), and one of the most effective ways to get rid of stinky feet is to NEVER wear the same pair of shoes two days in a row. Yikes, pretty sure most of us are guilty as charged! Find out what else could be causing your friends to run away from you.
* Image 123 RF
Strokes of genius
SWIMMING IN THE BIG BLUE or similar steady cardio can pump up your brain better than lifts or HIIT. In a study in the Journal of Physiology, scientists monitored lab rats performing these three types of exercise and compared them with sedentary rats. Only those that ran at an even pace produced more new neurons than the couch potatoes did after seven weeks—a remarkable double to triple the amount. Why? Steady aerobic exercise boosts BDNF, a protective protein that promotes the regeneration of neurons, says lead study author Miriam Nokia, Ph.D. For the best mind and body, get your mix of workouts on the regular.
DIP TRICK Whether you freestyle or flip over and do the backstroke, going at even a moderate pace will burn about 448 calories an hour and earn you more brainpower.
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The next big thing in sweat tech isn’t a gadget. It’s your body. Here’s a guide to testing companies that can help you optimise your every move.
Inside Tracker
INSIDE TRACKER does a simple blood test to find out your unique, optimal workout zone. Once set, you will be given a nutrition plan, a list of the right exercises for you, told how much sleep you need, and given general wellness recommendations, too. You can also track your progress over time to measure the effectiveness of the programme tailored for you. (insidetracker.com)
FITNESS GENES
Your fitness, speed, endurance and capacity for recovery can be determined by analysing your DNA through a saliva test. Geared to people with specific get-in-shape goals, Fitness Genes will give you a clear picture of how your body responds to workouts and dieting, and use this information to prepare the most efficient and effective plan for your personal physical traits and lifestyle. (fitnessgenes.com) 10 AUGUST 2016
DNA Profiling
Axiom Performance
Axiom Performance Centre offers BioPrint training, which uses a 14-point body fat measurement system to help clients achieve specific fitness goals based on three important key factors: lifestyle, nutrition and training. In a nutshell, the premise here is that where fat is stored on your body can tell you what’s making you unfit and how you’re getting fat. The coaches use this information to devise customised eating and training plans and even advise you on ways you can change your lifestyle so you can achieve your goals. (axiomperformance.com)
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This is personalised genetic profiling done with a saliva swab which reveals the blueprint of your genetics. This test addresses healthcare issues like weight management, cardiovascular health, metabolic rate, and hormone and cholesterol behavior, among others. This will enable a certified practitioner to design a suitable diet, lifestyle and exercise plan for you. (dnaprofiling.com.my)
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meditation
A sound track to sharpen your mind
exercise
Photograph by TED CAVANAUGH ; Food styling by Jamie Kimm; prop styling by Emily Mullin/Hello Artists. Top: Peter Ardito
Check out this bit of focus-pocus: Workers who listened to the sounds of a babbling brook performed better on a tough mental task than those who tackled it in silence, according to findings from Rensselaer Polytechnic Institute. “My hypothesis is that humans have evolved to find sounds in nature reassuring, while quiet can signal danger,” says researcher Jonas Braasch, Ph.D. “So silence may be distracting.” Download the Naturespace app (free, Android and iOS), which hits all the right notes.
health right now
40%
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REDUCTION in SYMPTOMS of DEPRESSION That’s the good news from scientists at Rutgers University—and it also applies to bouts of the blues in people without clinical depression. “Other studies have shown that both aerobic exercise and mental-training exercises similar to meditation promote an increase in the number of new neurons in the hippocampus, an area in the brain that helps regulate mood,” explains Tracey Shors, Ph.D., a coauthor of the study. The participants did 30 minutes of each twice a week. Try a guided meditation from the Calm app (free installation with in-app purchases from RM3.50 onwards per item, Android and iOS) before you workout; Shors says that shorter session would most likely offer some benefits.
Do-it-all
ELIXIR
And you thought all that vinegar did was give your salad dressing a kick. Find out what’s inspiring health lovers to use this superfood on just about everything and even to sip it. (Stir a tablespoon of cider or red wine vinegar into a glass of water to try it yourself.)
IT SOOTHES YOUR STOMACH
IT SLIMS YOUR WAIST
IT HELPS YOUR HEART
Vinegar reduces gastro intestinal inflammation and bumps up levels of healthy gut bugs, easing symptoms of ulcerative colitis, such as stomach pain, a study in the Journal of Agricultural and Food Chemistry revealed.
Vinegar’s acetic acid slows carb digestion, blunting the blood sugar spike that occurs after eating starch, Arizona State University researchers report. Other studies show that stable postmeal blood sugar may help your body burn fat.
The antioxidants in balsamic vinegar, known as polyphenols, keep your arteries flexible, so dangerous fats can’t build up, according to a study at Ochanomizu University in Japan.
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Get sultry brows
N New Benefit Cosmetics Ready, Set, Brow! gel (RM110) is raising arches and giving them flex appeal. Its special elastic polymers hold your brows in place for a full 24 hours without the “I can’t move my face” feeling that comes from shellac-like formulas. “This product also gives hair a realistic sheen and won’t flake,” says Jared Bailey, a global brow expert for the brand. To apply, use the long bristles on one side of the brush to comb the fullest part of your brow upward. Then flip the wand and pull its short bristles through the tail end of your brow, angling it toward your hairline.
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AUGUST 2016
Natural bliss
You deserve healthy even under this unusually hot and humid spell we’re having. Estelle & Thild Biohydrate All-in-One Tinted Moisturiser (RM189) gives you full yet natural-looking coverage while thoroughly hydrating the skin. With a lightweight and certified organic formula, it protects skin against harsh environmental elements and feeds skin with vitamins. Enriched with hyaluronic acid, it is the perfect first step to slow pre-mature ageing.
Glow like gold
Packed with anti-oxidant power, soft and flexible 24K gold is turned into flakes for this cream so it can release active gold ions that stimulate and increase the production of collagen fibres in your skin. Infused with Bio-Energy Fluid, this cream absorbs faster and deeper in your skin to provide nourishment that revitalises it. Bio-essence 24K Bio Gold Day Cream (RM99.90) also prevents your skin from becoming dull and dry. At night, smooth on the Bio-essence 24K Bio Gold Night Cream (RM99.90) to enhance skin’s elasticity and improve its texture.
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Eat fish, lose fat Turning up your metabolism may be as simple as having salmon for dinner. In a study at Kyoto University in Japan, animals that ate food that contained fish oil gained 15 to 25 percent less body fat than those on a different diet. Eating oily fish helps your white fat cells, which store extra calories, turn into beige or brown fat cells, which actually burn energy. The fish oil activates receptors in the digestive system that help rev fat metabolism, the researchers found.
nutrition right now Photographs by TED CAVANAUGH ; Food styling by Jamie Kimm; prop styling by Emily Mullin/Hello Artists
FRESH WAYS TO ROCK YOUR GUAC
It’s a dip with endless potential, so go rogue with these surprising combos from food blogger Jeanine Donofrio, the author of The Love & Lemons Cookbook. Start with three avocados, the juice of one lime, and coarse sea salt to taste, then mix in one of these nutritious combos:
17
min
TIME IT TAKES TO FALL ASLEEP ONCE YOU HIT THE SACK AFTER A DINNER THAT’S HIGH IN FIBER AND LOW IN SATURATED FAT AND SUGAR. THAT’S 12 MINUTES FASTER THAN AFTER A MEAL WITH MORE SATURATED FAT AND SUGAR. SOURCE: Journal of Clinical Sleep Medicine
WATERMELON 1/2 cup small watermelon cubes; 1/4 cup crumbled feta; 1 jalapeño, diced
STRAWBERRYBASIL 1/2 cup diced strawberries, 1/4 cup chopped basil, 1/4 cup crumbled Cotija cheese
ROASTED POBLANO 1 poblano, roasted and diced; 1/3 cup corn kernels, raw or grilled; 1/4 cup chopped cilantro
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style right Mirror, mirror Sunglasses are the ultimate summer fling, and here’s a no-fail formula for finding your perfect pair: Choose a silhouette you know works for you, add a mirrored lens, and you’re done! Metallic lenses lend a sporty vibe and an instant update to any frame. And accessorizing your wardrobe with them is a total no-brainer.
GO GOLD by the beach You’ll
want to rock the rash guard and wet suit this summer, even if you’re not a surfer. Both are built for braving the waves, offer extra sun protection, and are more gorgeous than ever. This stunner from Kendall + Kylie’s collaboration with Topshop (RM259) is a prime example. The metallic piece performs just as well in the swells as it does paired with a mini and gladiator sandals.
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FLASH A LOOK From top: ic! berlin (RM1, 950). Jimmy Choo (RM1, 270). Jimmy Choo (RM2, 340). Dior (RM2, 450)
HEY, NICE GYM UNIFORM!
Team SHAPE spends a lot of time thinking about workout clothes - and yes, sometimes we wear them to work, too. So when we saw the newly-arrived Calvin Klein Performance store in KL, we were stoked! The new collection features killer capris, running tights, tops and tank tops, sports bras and hooded jackets, all made with performance fabrics (from RM300 RM1,700). The palette is fresh and sticks to the Calvin Klein aesthetic - clean-lined and razor-sharp. Find it Pavilion Kuala Lumpur.
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STEAL THIS MANTRA
“In order to find your life’s purpose, do what brings you joy.” —Jojo Struys
POP THIS INTO YOUR BEACH TOTE For a summer read that goes down like a cool drink of H20, thumb through The Joy of Swimming: A Celebration of Our Love for Getting in the Water by Lisa Congdon (at Kinokuniya, RM94.90). Congdon’s pretty illustrations (watercolors, no less) bring to life vignettes of everyday swimmers, the science of swimming, a visual history of women’s swimsuits, fun facts about freestyle, and more. You’ll be inspired not only to page-turn poolside but also to dive right in.
Sneaker meets moon boot
Asics’s new running shoe, the GEL-NIMBUS 18 (RM599) is a cushioning superhero. That’s because the specific location of the shoe’s GEL in the heel and its GUIDANCE LINE helps improve shock absorbency and promote a smoother gait while keeping your body’s centre of gravity right at the centre of the shoe.
1.6x
FACTOR BY WHICH YOU’LL BOOST YOUR CALORIE BURN BY RUNNING ON SAND AS OPPOSED TO A HARD SURFACE. (YOUR CALF MUSCLES RECRUIT TWO TO THREE TIMES MORE MUSCLE FIBERS TO DEAL WITH THE SHIFTING GROUND.) SO IF YOU MELT 320 CALORIES ON YOUR USUAL 30-MINUTE LOOP, TAKE IT TO THE BEACH AND YOU’LL ZAP 512. SOURCE: International Journal of Applied Research
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Cool, chic community classes
So you’re not ready to commit to a workout – and especially not commit to a huge payment for a gym memberships that may go unused. Here’s what you can do: join a free (or really cheap) fitness community class, and you can try out a range of workouts, from yoga and body combat to trail running and hiking. By SOHPIA IVY JO
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get fit workout trend
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gender, for what they call ‘the gift of yoga’ and other sweaty pursuits. Held weekly, classes take place at Lululemon’s showrooms in Bangsar, turned into an instant yoga studio for the weekend. Lululemon also organises intense workouts, such as functional training, body combat, and running clinics. Classes are led by instructors from various local studios every week on a voluntary basis. “We are always meeting and experiencing new instructors in the community and we invite them to teach at our weekly community classes,” explains Nicole Leong, the Community Connector at Lululemon.
Ash Be Nimble
(ashbenimble.com) Ash Be Nimble aims to make fitness accessible to everyone by offering affordable community classes that suit all levels of fitness with a fee of only RM10 and no age limit. Participants can join anything from Mat Pilates (a series of Pilates exercises performed on a mat), Strala Yoga (an easy-going style of yoga) and Yoga for Running (a creative form of yoga that incorporates stretching techniques for strength and flexibility after long distance running), and ‘The Dash’ (which involves trail running and hiking). While most of the activities are held at the Ash Be Nimble’s headquarters, ‘The Fox Den’ at Damansara Kim, outdoor activities like trail running and hiking or ‘The Dash’ take place at Taman Lembah Kiara near Taman Tun Dr. Ismail (TTDI). “It is a wonderful opportunity for people to ease back into fitness or wanting to try hiking for the first time,” says Hui Mathews, the founder of Ash Be Nimble and instructor for ‘The Dash’. It is a 4km hike in the secondary forest of Bukit Kiara and usually takes about less than two hours to complete. Every workout is instructed by Ash Be Nimble’s certified trainers. Check out its website and click on events.
Lululemon (lululemon.com.my) As a yoga-inspired athletic apparel company, yoga is the core of everything this brand does. Lululemon invites just about anyone who is up for a free Saturday morning sweat session, regardless of age and
Under Armour MAKE FIT FRIENDS You’ll often exercise with the same people, many of whom may become your friends and encourage you to work harder throughout class.
(underarmour.com.my) Armour@The Park, is an initiative to encourage a fitter lifestyle. The sessions are open for just about anyone who wants to start a fitness routine and keen to meet like-minded people. “We emphasise the importance of engaging with each other during the workouts,” Lena Lau, a senior Brand Executive at Under Armour said. Held at either at KLCC Park, the Jalan Bangkung Park in Bangsar and the Old Court House in Kuching, participants join for free and classes are held every other Saturday. The workouts include flow yoga, circuit training, and movement and mobility (a workout designed by Under Armour Malaysia Brand Athlete, Hansen Lee, to increase fitness performance) and functional training. Participants who want to join the sessions can register at www.tripleready.com/events or register on the spot at the venue.
SHAPE.COM.MY AUGUST 2016
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30
get fit calorie burner
minute express workout
The best fat-melting formula
Five moves, four sets. That’s all it takes to crank your metabolism and sculpt every major muscle. Shake up your go-to interval routine with this energising circuit and you’ll not only burn tonness of calories but also take your firming—and fitness—up a level. Because your muscles get worked every which way as you go low, jump high, run fast, lift weights, and change directions—all in the same session—you reap incredible sculpting and afterburn benefits, say Kirk Dewaele and Brandon Cullen, the cofounders of MADabolic Inc., a studio in Charlotte, North Carolina, known for its HIIT workouts that emphasise variety. Their fresh approach rolls primal movements (squatting, jumping, crawling), power, strength, cardio, and rotation into every class. Incorporating strength in your HIIT session like this torches calories on the spot 18
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INTENSITY Hard (RPE:* Shoot for a 9 or a 10 out of 10)
TOTAL TIME 30 minutes
YOU’LL NEED
F I T F A S H I O NI
P.E Nation sports bra. Lululemon shorts. Nike sneakers.
One heavy dumbbell Dewaele recommends a 4kg - to 6kg weight to start.
HOW IT WORKS Start with the warm-up, then complete the
five moves in order four times through. You’ll do each move for 45 seconds, then rest for 45 seconds before moving on. Switch sides on subsequent rounds as needed. Do this routine twice a week on alternate days.
CALORIES BURNED 194**
*Rate of perceived exertion; see page 158 for chart.
Photograph by chris fanning ; Hair by Casey Geren/BA-Reps.com for L’Oréal; makeup by Brian Duprey/Judy Casey Inc. for NARS
S
By SARA ANGLE
and improves your muscle function enormously by stimulating muscle growth and development. New research in the journal Applied Physiology, Nutrition, and Metabolism found that the technique helped exercisers subsequently lift more weight (up to 39 percent heavier) and do more reps (nearly triple the weighted squats), while those who stuck with standard cardio intervals didn’t experience any such gains. Each interval in this MADabolic routine (a 30minute taste of the class) is meant to bring you to the point where your muscles feel as if they’re just about out of juice. Working at this intensity is worth it—for the spike in your metabolism that continues postworkout and for the boost it gives your exercise capacity, Dewaele explains. “That means you’ll be able to sustain an increased pace or intensity for longer,” he says. Over time, that will translate to your getting stronger and faster and leaner. “Focus on speed, power, and hitting your max effort during every single working second,” he says. (You’ll have an equal amount of time to recover between moves, so don’t be afraid to go all out.) In other words, lace up and go mad!
YOUR WORKOUT WARM-UP Do jumping jacks for 1 minute, then do air squats for 1 minute, making sure your hip crease drops below parallel (legs form angles that are less than 90 degrees). Next, do push-ups for 1 minute, making sure your chest grazes the floor each time. Repeat.
THE MOVES 1 Broad jump Stand with feet hip-width
apart and arms by sides. Shift hips back, dip torso forward slightly, and swing arms behind you. Forcefully swing arms forward, jumping both legs forward as far as you can [shown]. Land softly with knees bent and weight in heels. Immediately repeat as quickly as you can for 45 seconds. Rest for 45 seconds.
2 Woodchopper Stand with feet wider than hipwidth apart, holding ends of weight horizontally with both hands, arms extended downward. Squat, rotating torso toward left, bringing weight outside left knee to start. Then stand, pivoting on left foot, rotating torso to right and powerfully driving weight above right shoulder [shown]. Return to start. Repeat as quickly as you can for 45 seconds. Rest for 45 seconds. 3 Goblet squat Stand with feet wider than hip-width apart and toes turned slightly out, holding weight vertically at one end with both hands in an underhand grip at chest with elbows bent down to start. Squat (until hip crease drops below knees), keeping chest upright [shown]. Return to start. Repeat as quickly as you can for 45 seconds. Rest for 45 seconds. 4 Single-arm push press Stand with feet slightly wider
than hip-width apart, holding weight in right hand, resting hand on right shoulder with palm facing inward and elbow bent in front of you, left arm by side to start. Keeping chest upright, bend knees slightly, then stand and explosively drive weight overhead [shown]. Return to start. Repeat as quickly as you can for 45 seconds. Rest for 45 seconds.
5 Suicide sprint Mark off a distance of about 30 feet.
Sprint back and forth without stopping, making the first 3 to 4 strides of each sprint as quickly and powerfully as possible. Repeat as quickly as you can for 45 seconds. Rest for 45 seconds.
get fit ask Jac
Shape Fitness Director Jaclyn Emerick
Q
Jac wants you to ...
FIND YOUR PERSONAL TRAINER SOUL MATE
“Inversions freak me out. Any tips for beginners?”
B
efore committing, ask a few key questions to ensure that you link up with the fit pro whose skills, personality, and level of involvement can help you earn the results you’re sweating for.
Leah, 23, New York City
ZERO IN
“I slept horribly. Should I work out?” Isabel, 35, Brooklyn
If you’re waking up after just one night of tossing and turning, suck it up and go to the gym, says Christopher Winter, M.D., a neurologist and sleep specialist in Charlottesville, Virginia. You’ll feel better in the end. If you can, make up for your missed zzz’s later by taking a midday nap, hitting the sack earlier, or packing in more bedtime on the weekend, he says. But if poor sleep becomes a pattern, you may want to skip the early workouts for a while. Most adults require seven to nine hours of shut-eye a night, Dr. Winter says. And since deep sleep is when the body replenishes what it has lost through exercise, you don’t want to skimp— getting fitter is the point of putting in those workouts in the first place. Hit the gym in the afternoon or evening, which should help you sleep better overall and eventually get you back on track to morning workouts.
Shape’s fitness director, Jaclyn Emerick, is also a certified personal trainer, Spinning instructor, kettlebell instructor, and sports and exercise nutrition coach. Tweet @shape_magazine and @jaclynemerick with #fitq for a chance to get your question answered in an upcoming issue.
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You need a trainer who has helped many people crush the same goal as yours. If you want to drop pounds, hire someone who specialises in weight loss. If you want to PR a race, find a trainer who’s known for boosting performance. If you want to get stronger, search for a pro whose MO is helping people pack on lean muscle. Ask a potential trainer for references, photos—anything that can prove he or she has already catapulted clients to the success you desire.
KNOW YOUR TYPE
Which is going to make you hammer out more burpees or run faster sprints: someone pushing you drill sergeant style, or someone cheering you on as if she’s your number-one fan? Think about the type of coaching you respond to best and seek out a trainer who embodies that style. You’ll be comfortable in front of that person and more likely to put in a better effort.
ASK ABOUT EXTRAS
You’re going to be responsible for completing solo sessions. What would help keep you most accountable? Daily reminders to sweat, fitspo texts, a routine to knock out on your own, a meal plan (if your trainer has earned a nutrition certification)— make sure your pro is willing to go the extra mile to help you stay on track.
Top right: Warwick Saint
You don’t have to go all circus act in yoga to get the benefits of being upturned. “An inversion is any posture in which your head is below your heart,” says Kelli Precourt, a yoga instructor and the owner of Balance Health Studio in Santa Rosa Beach, Florida. So yes, downward-facing dog counts. “These postures increase circulation and oxygen to the brain, which boosts energy; stimulate your lymphatic system; and build strength,” Precourt explains. Ease into one by doing down dog with your heels against a wall and baby-stepping your way to a supported handstand. “Keep your hands on the floor six inches in front of your shoulders, and walk your feet up the wall until they’re in line with your hips,” she says. Then walk your hands in until they’re under your shoulders. “From there, you can take one foot off the wall and extend it upward,” Precourt says. When you’re ready to try moving both feet off the wall, ask your instructor for a spot. “Take child’s pose after any inversion,” she adds. “It helps redistribute your blood.” One safety note: If you have spinal issues, neck pain, or high or low blood pressure, or even if you’re menstruating (which causes blood pressure to dip), skip ’em. “Inversions increase pressure in your head and can aggravate a preexisting problem in your spine,” says Kerry Martinez, a clinical exercise physiologist and yoga teacher in Baltimore.
Photographs by Dustin snipes; Hair by Marissa Marino/Cloutier Remix for Unite; makeup by Jenna Anton/Jed Root for Giorgio Armani Beauty
get fit the body workshop
Better inbody one month These seven supersculptors will trim you down and give you gorgeous definition.
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get fit the body workshop
GETA SLEEK,defined PHYSIQUE Efficient. Creative. Effective. These words describe this fast routine that will help you build muscle worth showing off in just one month. By JACLYN EMERICK
YOUR WORKOUT
Warm up for a couple of minutes, then do each move in order for the number of reps indicated. Repeat the circuit once or twice. Complete this work out three or four times a week on alternate days. Fill the rest of your week with two to three days of 25 minutes of high intensity cardio intervals. Run, cycle, row—whichever you prefer. Start with a five minute warmup at an easy, steady pace, then alternate 30second bursts of allout effort with 30 seconds of recovery at a moderate pace for 15 minutes. Last, hold a moderate pace for three minutes, then cool down for two minutes. Take a day off each week. Do this routine for four weeks.
Don’t sweat it if you haven’t been moving. Jump right in with this routine to look and feel better in a short four weeks.) The result? You increase the number of muscle fibers put to work, getting stronger and firmer with every move. “Plus, when more muscles are involved, your body burns more calories as it tries to repair them postworkout,” says trainer Katrina Scott (shown here). Scott and her partner in fitness, Karena Dawn, are the founders of Tone It Up and the designers behind your better-body plan.
WORKS SHOULDERS, ABS, BUTT, QUADS, HAMSTRINGS
A B
YOU’LL NEED
AUGUST 2016
You’ll notice that this routine hits all your major muscle groups, with a little extra emphasis on your arms and abs. “It’s about efficiency,” Scott explains. “Why just work your butt when you can also define your arms at the same time?” she says. “Instead, get as much as you can out of every single move.” It’s a time-saver, too (the workout takes less than 30 minutes). Just carve out that small chunk in your schedule so you can start carving out those muscles.
1 FIGURE-FOUR RAISE
A set of 2, 3, or 5kg dumbbells. For the second half of the month, try to use heavier weights than what you started with.
22
In many of these exercises, you’ll stand on one leg or coordinate opposing arm and leg movements. Your balance will be thrown off and you’ll really have to focus to complete the moves correctly, two things that will engage your proprioceptors (sensory receptors in muscles), which turn on as many muscles as possible to keep you from toppling over. “Your entire body is working harder to stay balanced, translating to faster firming and better burning,” Dawn says. (Other perks: You’ll improve your coordination and posture.)
SHAPE.COM.MY
A Stand on right leg with left knee bent out to side and ankle crossed above right knee, holding a weight in each hand, arms by sides to start. B Shift hips back, bending right knee to lower into figure-four position as you raise straight arms forward with palms down to shoulder height. Return to start. That’s 1 rep. Do 12 reps. Switch sides; repeat.
2 DEAD LIFT TWIST AND CURL
WORKS BICEPS, ABS, OBLIQUES, BUTT, HAMSTRINGS
Stand with feet together, holding a weight in each hand, palms resting on thighs to start. A Shift weight onto left leg and bend knee slightly; hinge forward from hips to lower torso and straight arms toward floor, lifting extended right leg behind you so that body forms a T to start. B Slowly reverse movement, coming to stand on left leg and raising bent right knee to hip height as you rotate torso toward right, turning palms to face up and curling weights to shoulders. Return to start. That’s 1 rep. Do 12 reps. Switch sides; repeat.
A
B
F I T F A S H I O NI
This page: Koral sports bra. Nike shorts and sneakers. Previous page: Lorna Jane sports bra. Les Coquines shorts.
3 LONG-LUNGE HAMMER KICK
WORKS TRICEPS, BICEPS, BUTT, QUADS, HAMSTRINGS
Stand with feet hip-width apart, holding a weight in each hand with arms by sides to start. A Step straight left leg back, bending right leg and curling weights toward chest with palms facing each other, elbows by sides. B Remain in long lunge and extend arms back and up. Reverse movement to start. Switch sides; repeat. That’s 1 rep. Do 12 reps.
A
B
A
B
4 BRIDGE CRUNCH
WORKS SHOULDERS, TRICEPS, ABS, BUTT, HAMSTRINGS
Lie faceup on floor with knees bent and feet flat, holding a weight in each hand with arms extended toward ceiling, palms facing each other to start. A Lift hips so that body forms a straight line from knees to shoulders as you bend elbows 90 degrees to lower weights to hover above forehead. B Lower hips to floor, straighten arms, and curl torso up into a crunch, reaching weights toward knees. Return to start. That’s 1 rep. Do 15 reps.
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get fit better body 5 CRUNCH LIFT AND TWIST
WORKS BICEPS, ABS, OBLIQUES
Lie faceup on floor with legs extended, holding a weight in each hand with arms by sides and palms facing up to start. Sit up, bringing bent left knee toward chest, rotating torso toward knee, and curling right weight up toward chest [shown]. Return to start. Switch sides; repeat. That’s 1 rep. Do 10 reps.
6 SIT-UP REACH
WORKS SHOULDERS, ABS, OBLIQUES, QUADS
A Lie faceup on floor with right leg bent and foot flat, left leg extended, a weight in right hand with arm extended up toward ceiling and palm facing forward, left arm resting on floor to start. B Press into right foot and left palm to sit up, lifting extended left leg and reaching weight across chest toward it. Return to start. That’s 1 rep. Do 10 reps. Switch sides; repeat.
A
B
7 TABLETOP KICK WORKS TRICEPS, ABS, BUTT
Start on floor on all fours, holding a weight in right hand; lift extended right arm back to midthigh height with palm facing up. Keeping hips square, raise bent left leg up and back (with foot flexed) until knee is at hip height as you raise straight right arm to shoulder height behind you [shown]. Return to start. That’s 1 rep. Do 12 reps. Switch sides; repeat.
Speed up your fat melt
For those sessions in which you really want to kick your calorie burn into high gear, do one minute of burpees or mountain climbers between every strength move. You’ll torch 52 calories in six extra minutes.
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get fit ask Jac
Shape Fitness Director Jaclyn Emerick
Jac wants you to ...
KNOW WHEN TO WALK AWAY FROM A WORKOUT
Your workout
Q
“Any tips to help me to finally nail a pull-up?” Pulling your body weight up from a dead hang is no joke. But that’s why being able to do it even once is a brag-worthy feat and a gold-standard measure of your upper-body strength. While it may look as if your arms are doing all the heavy lifting, there are actually nine primary muscle groups— basically the entire back and front of your upper body—that work together to hoist you. “It’s the ultimate upper-body sculpting exercise,” says strength-and-conditioning specialist PJ Stahl, a co-owner of the Lock Box Fitness Center in Los Angeles. To see the top of that bar, “develop the movement pattern and strengthen the muscles
—Hannah, 25
and stabilizers that will carry you to your first rep,” Stahl says. All it takes is these five key moves, he says (head to shape.com/pullup for the how-tos): Hanging shrugs create a neuromuscular pattern that teaches the shoulder blades to lower and recruit the muscles that will be doing the work. Bent-over reverse flyes strengthen the muscles that maintain stability by keeping your shoulder blades down. Ring rows build the primary muscle groups that you’ll rely on. Banded pull-ups help you work on nailing the movement pattern. Negative pull-ups create the strength and control that you’ll need to lower yourself.
Follow Stahl’s weekly plan of five strength exercises below and you’ll be able to check “do a pull-up” off your fitness bucket list. “If you’re starting from a place of very little strength, you’ll need to put in about 12 weeks of work before you can expect to do a pull-up,” Stahl says. “If you’ve already got a decent strength base, you’ll need closer to six weeks, and if you’re strong already, you could accomplish your first pull-up in as little as one week.” Here’s where to get started.
1
DAY
Hanging shrug: 3 sets of 10 reps Bent-over reverse flye: 3 sets of 10 reps Assisted pull-up: 3 sets of 5 reps (Give yourself two to three rest days between sessions.)
4
DAY
Bent-over reverse flye: 3 sets of 10 reps Ring row: 3 sets of 10 reps Negative pull-up: 3 sets of 5 reps
Shape’s fitness director, Jaclyn Emerick, is also a certified personal trainer, Spinning instructor, kettlebell instructor, and sports and exercise nutrition coach.
R
ecently I was spending eight hours a day hunkered over a keyboard, then two more on a bike during a cycling workshop. All that extra rounding forward had given me some gnarly knots in my midback, but I didn’t realize it until I was in CrossFit, powering through snatches (in which you lift a barbell from the floor to overhead in one fluid movement). Only 20 minutes into the hourlong class, I felt on the verge of tweaking my neck, so I unloaded the barbell and headed home. I think that discipline saved me from an injury. Here’s what to watch out for so you can do the same.
It hurts
Fatigue, burning muscles, and breathlessness during a workout are typically results of exercising intensely and perfectly normal. But sharp, shooting, or unusual pain means stop what you’re doing stat.
The coach seems off
Just because someone is leading a class or training clients doesn’t mean he or she is a stickler for form or safety. If an instructor or trainer is asking you to do things that don’t seem good for your body or isn’t tuned in to your form, trust your instincts and politely excuse yourself.
Your head isn’t in it
If you find that your mind is entirely distracted while your body is moving or lifting, you risk easy-to-make mistakes such as bad form, crossing the street when it isn’t safe, or simply not putting in the effort that you could be.
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get fit tryathlete
CLIMB ABOARD A new study deemed aerial workouts a fitness trend with benefits—namely cardio, strength, and slimming.
Hang tight
Aerial fitness classes burn 320 calories, firm every inch, and supply a unique kind of exercıse high. Want a lift? Of course you do. By CAITLIN CARLSON AND SOPHIA IVY JO 26
AUGUST 2016
SHAPE.COM.MY
Y
Your first look at the latest fitness trend might have been on Instagram (#AerialYoga), where pics of gorgeous, gravity-defying yoga poses have been proliferating. But you don’t need to be an acrobat—far from it—to learn and love aerial, or antigravity, workouts.
The classes really started a week for six weeks lost an gaining traction in the form of average of two and a half yoga a few years back (they’ve pounds, 2 percent body fat, since branched out to include and about one inch from their hybrids, including aerial barre) waist, all while amping their and began attracting newbies VO2 max (a measure of fitness) and devoted yogis alike. The by a whopping 11 percent. In gist: Hop into a silky sling-like fact, aerial yoga qualifies as hammock, which is draped a moderate-intensity workout from the ceiling and supports that, at times, can veer into your full body weight. You’ll vigorous territory. “Classes that maneuver the fabric so that you are more challenging elicit an hold poses (like headstands) even more intense physiological or perform tricks (swings, response,” says study author backflips) inside it, or you’ll use it Lance Dalleck, Ph.D., an as you would a TRX suspension assistant professor of exercise trainer, to support your feet for and sport science at Western exercises like push-ups or your State Colorado University. palms for triceps dips. Translation, bigger results! These out-of-the-box Though aerial fitness may have workouts are no gimmick: started as one of those things A new study from the American you had to live in Kuala Lumpur Council on Exercise (ACE) found to try, its availability has that women who did three spread. Viva Vertical (www. 50-minute aerial yoga classes vivavertical.com) offers aerial
WHAT SHOULD I WEAR?
Stick with tighter-fitting workout gear. “You’ll be upside down, so you don’t want anything getting in your face or in your way while you flow,” says Lindsey Duggan, an aerial yoga instructor. “Plus, we always suggest that our clients go barefoot on the silks, because bare feet will have better traction than even grippy socks, which still tend to slide down the silk.”
silks and aerial hoop classes; Fly Yoga (www.aravindyoga) is featured in studios; and fitness clubs like Celebrity Fitness (www.celebrityfitness.com. my) and Fitness First (www. fitnessfirst.com.my) have locations throughout the country. You can even buy your own hammock and do an aerial workout at home. Try the Harrison AntiGravity Hammock, which comes with everything you need to set it up, RM292.89, Lazada). So it’s easier than ever to hit a hammock class – and not just for the fat burn and huge boost to your fitness level. Here’s what really sets aerial workouts apart from the grounded alternatives. (See next page)
get fit tryathlete assist from the suspension silk. And you don’t need research to tell you that if you enjoy your workout, you’ll probably do it more often.
Mat poses become easier to master Been working on your headstand or forearm stand in yoga? Forget kicking up against a wall and consider this: “The silk wraps around your body and supports you in certain difficult poses like inversions, giving you the experience of how a pose should feel,” Duggan says. In other words, taking a few aerial classes might raise your game in your regular yoga classes as well.
It counts as cardio too
No skills (or shoes!) required Let the ACE study test subjects serve as examples: Sixteen randomly selected women, ages 18 to 45, proved you can go into aerial workouts pretty much cold and still get the hang of things. Most aerial yoga studios have classes for first-timers, tand Fitness First offers a free trial class for those just figuring out.
It’s one of the best ab workouts around Being suspended and off the ground means using your core muscles in order 28
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The ACE researchers figured there would be full-body firming. “Study participants increased muscle mass and decreased fat mass all over, so it’s likely that aerial yoga provides strength-building benefits,” Dalleck says. (Expect to see definition in your shoulders and arms especially, Duggan says.) But the scientists were surprised at just how cardio intensive this form of yoga can be. “At the outset of the study, we didn’t necessarily anticipate that the physiological responses to aerial yoga would align with those of other, more traditional forms of cardio exercises, like cycling and swimming,” Dalleck says. They found that the calorie burn—320 calories in one 50-minute aerial yoga session—is in fact comparable to that of power walking. to stabilise your body from tumbling over. You will have to move most of your body parts, forcing, toning and strengthening your muscles and joints for each pose. Not only did the women in the ACE study trim an inch, but there is also this anecdotal evidence from Dalleck: Almost all of them commented on feeling as if their core strength improved dramatically over six weeks.
You’ll flip for the thrill of it Imagine how much fun it is getting to play acrobat for an hour. Suddenly you’re doing gymnastic tricks that you might not normally try without an
It’s zero-impact Whether or not you have knee problems, adding some low- or no-impact workouts is great for you, and aerial classes are exactly that easy on the joints, Dalleck says.
You’ll walk away feeling Zen Research shows that mind-body activities can reduce stress, and aerial yoga is no exception. Many classes end with you lying in savasana, cocooned in a hammock as you gently swing from side to side. Talk about blissing out!
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get fit run into shape
Your top runner problems—solved Little irritations on your route can mess with your miles. Not anymore, with these fast, easy fixes. By SARA ANGLE AND SOPHIA IVY JO
Tame bouncy earbud cords Even if you’ve found earbuds with a Cinderella fit, a floppy cord can still force you to fuss with them midrun. Prevent excess bouncing in two steps: First, string the cord under your shirt or sports bra, which locks it tight to your body, says Stephanie Howe, an endurance runner for the North Face. Then slide the small clip, located where the cord splits, upward so the cinch is closer to your chin. Voilà!
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Prevent loose laces If your shoelaces always manage to Houdini out of their hold during runs, try this tying method from pro trail runner Megan Kimmel, an ASICS elite athlete. Start off as usual with a simple knot. Then make two rabbit ears and cross those over each other. Tuck one ear over and put it through the hole, then tuck the other ear under and through that same hole. Now pull both ears to tighten the knot. The interlaced ears beat old-school double knots for staying power, Kimmel says. When you’re done with your run, just one tug on either end will undo it all.
GET SHADES THAT WON’T SLIP When you’re shopping for running sunglasses, rubbery pads on the temples and nose bridge are nonnegotiable. Unlike plastic or metal, rubber won’t lose its
grip when you work up a sweat, says middleand long-distance runner Shannon Rowbury, a two-time Olympian. We like the stay-put Oakley sport sunglasses (RM1, 089); it gets big style points, too.
REACH THE FINISH WITH A CLEAN FACE
Ever notice gritty-feeling skin or streaks of white and a slightly stinging sensation on your face after a run? It’s salt, which tends to accumulate when you’re running really hard or far or in hot weather. A salty face can be a sign that, ironically, you’re not getting enough of the mineral in your diet, explains Peyton B. Aaronson, a research associate in physiology at the University of California, Los Angeles. Swap plain H20 for a sports drink to replenish your sodium and chloride on runs, and sprinkle on a little salt at dinner.
TOTE YOUR NECESSITIES HANDS-FREE
“If you need to take something with you on your run, carry it near your center of gravity— around your hips and waist—so that it doesn’t interfere with your mechanics,” says Stephen Messier, Ph.D., a biomechanist at Wake Forest University. If your tights or shorts don’t have a back pocket, try a slim running belt that sits tightly around
your body (like the Flipbelt, RM169) to hold your cell, keys, and ID, or opt for a waist-level hydration pack (like the Nathan Triangle Hydration Waist Pack, RM159) instead of a handheld bottle.
Get over the urge to pee If you often feel the need to pee a few minutes into your miles (even if you went before you laced up), chances are you’re nervous about your run or the possibility of needing a pit stop, says physiologist Jason Karp, Ph.D. Luckily, it’s probably just mental, so tell yourself the feeling will pass. If it doesn’t, try the SitOrSquat App (free, Android and iOS) to find the nearest public restroom. TEACH YOUR PONYTAIL TO STAY PUT The weight of your hair bouncing while you run will naturally drag your ponytail down. To keep it in place, divvy the weight into two ponies combined into one, recommends Sunnie Brook Jones, a celebrity stylist for Head & Shoulders. Here’s how: Create a small ponytail at the top of your head, leaving the front and side pieces free; secure with an elastic. Pull the remaining hair into a second ponytail directly beneath it (include the tail from the first pony), and secure with another elastic.
NIX POSTRUN B.O. Smelling ammonia on your skin after a long run is a cue that your diet isn’t keeping up with your workouts, says Mike Bracko, an exercise physiologist. “When there is too much protein for the kidneys to process, your body releases excess nitrogen as ammonia through your sweat,” he explains. Up your carbohydrate intake or lower that of your protein to balance out your diet and you’ll squash the scent.
Shake off stiff legs When your legs start to tighten up midrun, it could be an indication that you didn’t warm up properly (as opposed to when they feel like lead, which could be lactic acid buildup). Make sure you do a dynamic warmup before every run to prime your muscles, says Andia Winslow, a coach for the Mile High Run Club in New York City. Start with walking lunges for 25 yards, then do straightlegged marches for another 25 yards. Finish with 10 to 15 leg swings on each side. If you still start to feel stiffness creep in, slow to a jog to work out soreness before picking the pace back up.
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get fit the belly shrink
The rules of ab engagement
You know that Pilates whips your core into shape, but other go-to routines can seriously firm and flatten, too— if you make these simple tweaks.
W By LESLEY ROTCHFORD
the end of each exhale. “This activates and strengthens the transverse abdominis [your Women who did 55 minutes of deepest ab muscle],” says Loren yoga three times a week for eight Bassett, a yoga instructor for weeks significantly improved Equinox in Dallas. “Hold poses their ab strength compared for five or 10 ujjayi breaths, with women who did 55 minutes where each inhale and exhale of other exercise, researchers lasts five counts,” Bassett says. at the University of Wisconsin– “You’ll build strength isometrically La Crosse found. At the end because your abs have to work of the study, the yogis were to keep you in proper position.” able to do 14 more ab curl-ups If you’re doing a faster-paced than the other participants. class, focus on your form. “When Holding poses requires major you’re flowing through poses core engagement, the study quickly, the common tendency authors say. is to arch your back,” says To maximize ab sculpting, Heidi Kristoffer, the creator try doing uddiyana bandha, of CrossFlowX, a yoga class in which involves gently pulling New York City. “Focus on keepyour belly toward your spine at ing your spine straight—think
During yoga
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TIGHTEN TIP To turn on your abs during every yoga pose, draw your belly in toward your spine as you exhale, Kristoffer says.
about lengthening your tailbone and pulling in your front ribs—to keep your abs engaged.” Also, emphasize planks. They target the rectus (the washboard muscles) and transverse abdominis, as well as the erector spinae, the set of back muscles that are part of your core, Bassett says. Side planks might be even better, because they hit all those muscles plus the obliques. “When you’re in any plank, you have to engage your abs to prevent your back from arching or dipping,” Bassett says. A study in the Journal of Strength and Conditioning Research found that plank variations (where feet are wide and one arm reaches forward) engaged the rectus abdominis and obliques by 27 percent more than flexion exercises (such as sit-ups) or extension ab exercises (such as single-leg extensions).
While you lift Do a biceps curl with three-pound weights. Feel anything in your core? Didn’t think so. Curl something heavier, like 10-pounders, and your abs will contract to steady your body as you rep. The lesson: Heavier weights can lead to a flatter belly, says Courtney Paul, a trainer at YG Studios in New York City. Beyond lifting heavier, you can maximize ab sculpting throughout your entire strength-training workout by making a few subtle form adjustments. To begin, when doing upper-body moves like biceps curls, triceps extensions, and overhead presses, keep your ribs “closed.” (When ribs are “open,” they poke forward and your abs turn off, so keep your spine long and neutral and your abs fully engaged.) “This will ensure that your rectus abdominis stays firm and contracted throughout the move,” says Michele Olson, Ph.D., a professor of exercise physiology at Auburn University at Montgomery. For lower-body moves, including squats and lunges, focus on pulling up your pelvic floor muscles with each rep (pretend you have to pee and that you need to hold it). This will engage the hard-to-target transverse abdominis. To get more ab action while doing exercises for your back, such as rows and reverse flyes, stand about 10 inches from a wall and lean forward until your forehead just touches it. Do your reps in this position. “It will force your abs to fire isometrically while you do the moves,” Olson says. And you may want to add in more single-leg exercises. Balancing can indirectly work abs by turning them on to help stabilize your body. For example, single-leg dead lifts fire up your obliques to keep you balanced as you hinge from your hips and extend one leg behind you while lowering a weight toward the floor with the opposite hand. Whatever you do, don’t slouch. Omri Rachmut, a trainer for Barry’s Bootcamp in New York City, emphasizes perfect posture
during every lift. “Keeping your head, shoulders, and hips aligned allows your core muscles to work more efficiently while you train,” he says.
In Spinning Take Laurie Cole’s SoulCycle class in New York City and you’ll be told to hold a one-minute plank before you pedal. This wakes up your abs and cues you to keep them tight, she says. Otherwise, they may cruise lazily through class, while your butt and legs do the work. When you’re in the saddle and riding at a moderate intensity, your ab muscles are continuously engaged at relatively low levels (about 8 percent of muscular voluntary contraction, to be exact), according to a study in the Journal of Applied Biomechanics. So for added belly burn during class, draw in your stomach from the rib cage while squeezing the muscles directly below and around the belly button, which keeps your abs engaged, says Monique Berarducci, a SoulCycle instructor in Greenwich, Connecticut. Then kick up your intensity and you’ve got the cycling equivalent of sit-ups: Ab engagement is significantly higher during sprints (17 to 30 percent) and when riding out of the saddle (17 to 22 percent), the same study found. “You have to keep your abs flexed to stay balanced and in control,” Berarducci says. When you’re out of the saddle, stretch your arms in front of you (keep a soft bend in your elbows, and let your hands rest lightly on the handlebar ends) and pull your hips back over the saddle. This creates more distance between your chest and hips, which gives your abs more room to work. Also, eliminate excess bouncing when you’re riding out of the saddle, and nix side-to-side swaying when you’re seated. This forces your midsection to work along with your legs, hips, and glutes, Berarducci says.
When running Vary your routine to include hill and sprint sessions and you’ll firm your abs as well as your butt and legs.
“When you run fast or up hills, your arms have to move quickly to help propel you, and this requires your abs to work harder,” says Jason Karp, Ph.D., the owner of Run-Fit in San Diego and the author of The Inner Runner. For the most arm-pumping, ab-firming power, bend your arms 90 degrees (it’s tougher to pump them to your advantage at a bigger angle). Keep elbows tight to your sides and swing forearms at a slight angle toward your midline with hands loosely cupped. “Relax your arms and hands so there’s no tension in your upper body, which helps your arms pump faster and better,” Karp says.
For boot camp class Explosive plyometrics—burpees, jumping jacks, box jumps—are both serious ab sculptors and calorie crushers. When Portuguese researchers put handball players on a 12-week strength program and added plyos for the last seven weeks, the subjects reduced their belly fat by 12 percent. “Explosive moves enlist your entire core to stabilize and/or propel you, which results in maximal ab engagement,” says Laurel Blackburn, the owner of Boot Camp Fitness and Training in Tallahassee, Florida, who recommends squat thrusts (burpees minus push-ups), mountain climbers, and jump squats. Throwing, tossing, or slamming a weighted ball are also good moves for tighter abs. Diane Vives, the owner of Fit4Austin/Vives Training Systems in Austin, Texas, says exercises like the overhead ball toss and the lunge with rotational ball toss work the core 360 degrees in two different ways: “They steady the pelvis and lower body to keep you supported while you toss the ball, and they help you accelerate as you throw and decelerate as you catch.” And if you do any of these exercises on an uneven surface, like a Bosu ball or sand, you’ll skyrocket your ab strengthening, Rachmut says, because you have to brace your core so you don’t wipe out. SHAPE.COM.MY AUGUST 2016
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lookgreat beauty & style playbook
THE NEWEST SUNDIALS Nyx Ombre Blush (RM55 each)
alluring right now than flashing a beachy glow. Conjure yours with this easy mix of moves and sunset hues. By KATE SANDOVAL BOX 34
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Photographs by CLAIRE BENOIST; Prop styling by Alma Melendez
Sun-kissed skin Nothing is more
look great beauty playbook
T
To look as if you’ve spent all day playing under the sun—without the damage—you can’t just coat your face in bronzer. Strategy is involved in getting a natural glow, and luckily it’s easy to nail. “Start with blush on the apples of your cheeks, dust bronzer everywhere the sun would hit, and then tap on a bit more blush,” says Troy Surratt, a makeup artist and the founder of Surratt Beauty. “This perfectly mimics the warm cheeks and radiant tan that the sun creates.” Master the technique in time for summer. Prep with moisturizer Starting with smooth skin is the key to achieving a sexy bronze. “Blending makeup over dry skin is like wearing a silk top over a lumpy bra,” says Rebecca Restrepo, a global makeup artist for Elizabeth Arden. “The makeup catches on every flake, making skin look bumpy.” A tinted moisturiser like Bobbi Brown SPF 15 Tinted Moisturizer (RM170) will hydrate and even out your skin tone at the same time. Now, about that blush To look sun-kissed, not sunburned, you want a warm, soft shade like rose (if you’re fair), peach (if you’re medium), coral (if you’re olive or medium dark), or pumpkin (if you’re dark). If you’re very dark, you can opt for highlighter instead of blush
to create a gorgeous glow, Restrepo says.
“Blush creates an aura of vitality and cheer.” —Troy Surratt, makeup artist
Pick your favorite texture Blush comes in creams, powders, gels, and stains. “Choose what you like,” Surratt says. It’s the way you apply your pick that’s important: A cream should go on with your fingers. “You’ll have a lot of control, and the result will look natural because your hand warms the formula, making it easy to blend,” Restrepo says. Powders obviously need a brush, but it should be a blush brush like Urban Decay Naked Flushed Double-Ended Brush (RM98). “A giant face brush won’t let you be strategic in your placement,” Restrepo says. “And a kabuki deposits way too much,” Surratt points out. Gels and stains will blend into skin most easily with a round sponge like the BeautyBlender Pro (RM99, Sephora). Pat, then blend For the most natural-looking flush, place blush right smack in the middle of the apples of your cheeks, which, when you
smile big, are the roundest, fleshiest parts, Surratt says. Then sweep it up toward your temples. Brush on your tan Grab a powder bronzer that is two shades darker than your current skin color. Now grab that large, fluffy brush and dust the powder on the perimeter of your face, across the hairline and along the jawline. “This creates a contrast with the center of your face, spotlighting your features,” Surratt says. Next, draw a W across the center of your face. Brush the bronzer from temple to cheek, up to the bridge of your nose, down to the other cheek, and up to the other temple. “These are the spots the sun would tan,” Surratt says. Crank up the heat After bronzing, tap a smidge of pink or red blush onto the apples of your cheeks. “Also blend just a tiny bit on the tip of your nose and the end of your chin,” Surratt suggests. “It gives you that final pretty pop.”
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look great beauty playbook 1 Bobbi Brown Bronzing Powder in Natural (RM151, Bobbi Brown) 2 Burberry Warm Glow in Nude Glow No.03 (RM160, Burberry)
2 1
3 Bobbi Brown Nude Finishing Illuminating Powder in Buff (RM179, Bobbi Brown) 4 Too Faced Sweethearts Bronzer (RM114, Sephora) 5 Mary-Lou Manizer (RM115, The Balm) 6 Tarte Tartelette Amazonian Clay 12-hour Blush (RM122, Sephora) 7 Urban Decay Beached Bronzer (RM104, Urban Decay) 5
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Photography Edmund Lee
Your glow palette Blushers and bronzers for every skin tone. Tap, swipe, blend ... gorgeous!
look great express beauty
Pedi, set, go! Use these
genius finds for feet that are smooth and sexy for sandals —without stepping into a salon.
Your six simple moves for a spa-quality pedicure.
B y K E L S E Y C A S TA Ñ O N A N D N A N TA N A A M U T H A R A S U
F A
A
C
D
E
B
1
minute
2
minutes
A Slough in the water
B Do a sea salt scrub
Stubborn calluses have met their match. Sephora Ergonomic Pumice Stone (RM45) is waterproof and works on damp skin. Set the speed on high to easily buff away your roughest patches.
It works better on dry, cracked heels than any sugar iteration. Bandi Switual Advanced Exfoliator (RM146) has the coarse salt plus cooling menthol and peppermint, which will put some pep in your step.
20 1 seconds
minute
1
minute
45 seconds
C Soften up
D Go for pastel
E Dry on the fly
F Perfect it
Cuticles on your feet are tougher than those on your fingers, says Julie Kandalec, a celebrity manicurist in New York City. Coconut oil–infused Butter London QuickFix Moisturizing Cuticle Balm (RM85) sinks into skin fast.
For fresh looking feet, the Bandi Ultra Polish Gel Fit Colour in Rose Antique (RM65) is a definite go-to colour. The pastel-pink polish is quick drying and brightens any dull feet!
To keep your colour vibrant through every dip in the ocean and every sun-drenched day, you need a longwearing top coat. Bandi Ultra Polish Top (RM65) seals in shine and dries in record time.
The Ciaté London Perfect Paint Job Corrector Pen (RM75) cleans away polish mistakes with just one sweep. Plus, the Acetone-free formula is gentle to the skin!
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look great vibrant hair
Master the no-blow hairstyle
Sexy, sporty, and natural is the signature look of the season. Now you can pull it off beautifully—by doing next to nothing. By KELSEY CASTAÑON
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Forget frying your hair into submission— summer’s most head-turning styles are low maintenance, place less stress on strands, and require zero heat to achieve. “When you skip hot tools, even just for a season, your hair is easier to manage and looks healthier in the long run,” says hairstylist Nunzio Saviano, the owner of the eponymous salon in New York City. Here’s how to go unplugged for a gorgeous mane that reflects the easy, breezy vibe of summer. 38
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A QUICK ROOT BOOSTER Change your part. The switch up will instantly give you more lift, no blow-dryer needed.
Make waves
Anyone who has spent time at the beach knows that salt water is the secret to natural-looking ripples. To get the same effect without a trip to the ocean, try this trick: Right after a shower (or when your hair is a little sweaty postworkout), mist damp hair from roots to tips with a salt-infused formula like 1/Phil Smith Life’s a Beach Sea Salt Hair Spray (RM81). “Lift the hair in sections as you spray to evenly distribute the product all over,” says Cash Lawless, a celebrity hairstylist in New York City. Then swirl your hair into two tight buns on top of your head, pin them, and let them dry. After you release the buns, tousle the hair with your fingers and you’re ready to dazzle on surf or turf. Another, even easier option is to work damp hair into a loose braid before bed so you’ll have waves the next day. “And if you twist the braid into a bun, the waves will look even fuller and sexier,” says Jerome Lordet, the style director for Pierre Michel Salon in New York City. “Secure the bun with an elastic-free hair tie so that you don’t get any creases.” Then, when you wake up and unravel the braids, spritz them with a texturizing spray like 2/Redken Curvaceous CCC Spray (RM79) to give your curls a more uniform shape.
1
2
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Flaunt smooth strands
Heat and humidity are the dynamic duo of frizz inducers. If air-drying your hair leaves you with a lot of it, reach for a paper towel. “Drying your hair with a cotton towel causes friction, which leads to frizz,” Saviano explains. “Dab strands with a superabsorbent paper towel instead to gently soak up water.” Afterward, while your hair is still a little damp, rub a drop of lightweight oil like 3/Redken Frizz Dismiss Instant Deflate FPF30 (RM90) in your hands, then run your fingers through the ends, working your way toward the roots. “Even just a little oil smooths the cuticle and sets it in place, preventing frizz from popping up in the first place,” Lawless says. Since baby hairs are extrasensitive to heat, they’re usually the first to go rogue when introduced to any moisture (like workout sweat). To tame them, along with other flyaways that may crop up throughout the day, Lawless swears by men’s pomade formulas, such as 4/Original & Mineral C-paste Pliable Lightweight Fibre (RM115). “Used sparingly, you can really smooth frizz and create a cool texture,” he says. “Dip a finger into the pot to grab a tiny bit of paste and work it into frizzy sections.” A spoolie brush, like
4
5
the Sigma Beauty E80 Brow and Lash Brush (RM44) , and some strong-hold hair spray works too; just spritz the formula onto the bristles and comb it through wonky strays.
Get megavolume
Fuller hair starts in the shower. “The cleaner the hair, the more height you can achieve,” Lawless says. “That’s because product buildup can sit on your scalp, weighing everything down.” To keep your strands squeaky clean, wash your hair regularly and use a clarifying shampoo once a week. We like 5/Redken High Rise Volume Shampoo (RM83) it’s sulfate-free and therefore safe for color-treated hair. Once you’re out of the shower, mist your roots with a body-boosting spray such as 6/Matrix Biolage Full-Lift Volumizer Spray (RM 68) and immediately wrap your hair around Velcro rollers to lift your roots; then allow hair to air-dry. “Your hair stays in whatever position it dries, so this gives you long-lasting volume without using a blow-dryer,” Lordet explains. For even more body, mist roots with a dry shampoo like 7/ Rahua Voluminous Dry Shampoo (RM149). The formula doesn’t just soak up excess oil; the starch in it also bulks up your texture for a fuller look.
6
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look great skin smart
The new basics for gorgeous skin The latest
trend in skin care is all about piling on the products. But is it worth it? We asked derms what steps your skin really needs. By LIESA GOINS & NANTANAA MUTHARASU
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Most of us have followed a three-pronged skincare regimen—cleanse, tone, moisturise—our entire adult lives. But as the Korean beauty trend, which boasts a 10-step (!) daily commitment, continues to gain popularity, you have to wonder, have we been missing out on? “The Korean trend can be beneficial, but it’s not completely necessary,” says Whitney Bowe, M.D., a dermatologist in New York City. “What’s more important is to use products for your skin’s needs every day.” Those essentials have evolved over the years, experts say. Here, the new nonnegotiables. 40
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WASH THIS WAY Before you splash, massage an oil-based cleanser onto your skin to break up makeup.
Create a clean slate A quick soap-and-water routine is not enough if you live anywhere other than the pristine countryside. A double-cleanse method, borrowed from Korea, offers a big payoff in that it removes all the makeup, dirt, and grime from pollution. The process involves using an oil like Philosophy Purity Made Simple Mineral Oil-Free Facial Cleansing Oil (RM105) before your usual cleanser. If you’re hesitant about really slicking up your face, cold cream or an oil-based makeup remover is a good alternative, says dermatologist Yoon-Soo Cindy Bae, M.D., a clinical assistant professor at NYU Langone Medical Center. Then follow with your regular cleanser. Do this two-part step in both the morning and the evening. Defend and repair “Everyone over age 30 should apply an antioxidant serum or cream in the morning to fight the signs of aging,” Dr. Bowe says. “It protects skin from environmental stressors like pollution, UV rays, and even light from fluorescent bulbs.” The proven antioxidants Vitamin C, Vitamin E, resveratrol, and ferulic acid offer a solid defense. We like Clarins Extra-Firming Treatment Essence (RM215). At night, while your skin repairs itself, you want an ingredient that can bring new cells to the surface. Your best bet: a Aitamin A (retinol) treatment—try Nourish Replenishing Peptide Serum (RM136.74) —or a prescription retinoid like Retin-A. Both also encourage collagen production, which will in turn lessen dark spots, fine lines, and wrinkles and improve your skin tone, Dr. Bowe says.
What’s more important is to use products for your skin’s needs every day.
Target your problem spots At bedtime, wear formulas with higher concentrations of active ingredients that address your specific concerns. For acne, a treatment with salicylic or glycolic acid will help clear pores. For dark patches, a formula with hydroquinone or Vitamin C can lighten spots over time. For wrinkles, Katherine Holcomb, M.D., a dermatologist in New Orleans, suggests a treatment containing peptides, such as VMH Hypoallergenics Illuminants+Cream: Primary Brilliance Treatment (RM403), to bolster the skin’s repair process. Apply your potion premoisturiser. Moisturise, moisturise, moisturise “Absolutely everyone needs a moisturiser,” Dr. Holcomb says. “More than making skin feel good, it maintains the skin barrier, which keeps out irritants, fights inflammation, and helps skin heal.” People with dry or sensitive skin benefit from oils like cranberry seed or jojoba; try Caudalie Vinosource Moisturizing Sorbet (RM140). If you have oily or acneic skin, use a moisturiser with hyaluronic acid, like Peter Thomas Roth Ultra-lite Oil-free Moisturizer (RM 230). This ingredient provides hydration, not more oil, says Renée Rouleau, a celebrity aesthetician in Austin, Texas. You know what else you need? Broad-spectrum sunscreen, with an SPF of 30 or higher. Rev your cell turnover Exfoliating brightens, firms, and clears all skin types. Every two weeks, do a peel, like Skin Inc Pure Revival Peel (RM291), after cleansing. (If your skin gets irritated, stop your retinoid for at least three days before and after the peel, Dr. Holcomb says.) It bestows a final glow on skin.
YOUR SKIN-CARE DECODER
These products are part of the Korean routine, but we think of them as bonuses and boosters. Here’s your cheat sheet. Essence An essence is a lighter, more watery version of a serum. Press it into your skin with your hands after you cleanse to nourish skin before applying serum. Try Estée Lauder Micro Essence Skin Activating Treatment Lotion (RM339) with oats and herbs for moisture and radiance.
Ampoule This concentrate of active ingredients can be added to your usual moisturiser to make it even more effective. Look for a specialised formula such as Estée Lauder Advanced Night Repair Intensive Recovery Ampoules (RM445) to customise your routine.
Sheet Masks These cotton masks are soaked in the equivalent of half a jar of serum. Select an appropriate one for your skin problem, and place it over your face weekly. Dr. Jart+ Mask Water Jet Vital Hydra Solution (RM22) provides moisture.
Emulsion The Korean trend has you layer multiple moisturisers. An emulsion, like Lancôme Blanc Expert Emulsion Moist (RM388), is a lightweight one that is applied before your heavier moisturising cream. Consider adding this step if you have extremely dry skin.
Skin Finisher The grand finale, a finisher promises to make your skin radiant. Sulwhasoo Luminature Essential Finisher (RM290) has micronized pearl particles to do that.
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look great shape overshares
A few of the team’s favourites this month Seema Viswananthan, Editor-in-Chief When I prepare for holidays, there’s always a teeny-weeny thought at the back of my head, “here comes the peeling skin!” But, of course, as soon as I see the waves crashing on the beach, that dark cloud disappears. Not that I forget about protecting my skin, though, when I’m out in the blazing sun. Recently, at a major outdoor event, I got the chance to test out two products from Aesop that are a marriage made in suncare heaven: the Protective Body Lotion SPF50 (RM 135) and the Petitgrain Reviving Body Gel (RM135). I thought to myself, about the lotion, great, SPF 50, that should do the trick! And it did, and it goes on almost like a face moisturiser, and has a pleasant, citrus-y scent. But it’s the post-sun Gel that really impressed me. Almost cool upon application, it seems to tell my skin “chill, k, don’t get all rash-y and peel-y” and my skin listens. It’s the Aloe Vera and Pathenol in the gel that soften and soothes it. So I still got a tan (I mean, of course, I’d been out in the sun for over 6 hours!), but it was even and I didn’t peel and crack like I usually do. Love!”
Nantanaa Mutharasu, Senior Writer “So I decided to squeeze in a quick hike on the Bukit
Kiara trails after work one day because I was in dire need of a few sweat points. I was wearing makeup and, because I knew I’d be hiking today, I was wearing the Balm Matte(e) Hughes (RM 114, The Balm Cosmetics). Okay fine, I purposely went on the hike to test how long the product would last. I mean, how else would I do it? Let me tell you one
thing, my face may have melted away in the sweat (yay, sweat points!) but there wasn’t a single smudge on my lips. This lip cream was committed (pun intended), and the matte texture didn’t dry out my lips. I’m really excited to have found the perfect lip product, and it smells minty fresh every time I open the tube. What a way to overcome trust issues!”
Sophia Ivy Jo, Editorial Assistant I can definitely say that, it took my teenage years all the way to adulthood to go from blah to prettygood-looking (I really have to credit puberty for this). But when I look at my brows, it’s a NO. Not at all. They were either overplucked, too bushy or extremely confused. Just as I was mentally preparing myself to live with bad brows, Benefit Cosmetics gave me awesome ones. This eyebrow gel they have does wonders, from filling up sparse eyebrows to keeping thicker, longer brows in place. Now, my colleagues think I spend hours getting them, when, really, all it takes are a few strokes of Benefit
Gimme Brow Voluminizing Eyebrow Gel (RM110, Benefit Cosmetics) SHAPE.COM.MY AUGUST 2016
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look great sporty style 1
Now trending in fit fashion...
2
Tropical prints
Summer’s most vibrant look puts you in an island state of mind, whether you’re lucky enough to be logging beach miles or sweating in the studio. You can’t mess up: Pair your print with a solid, mix different designs together, or go matchy-matchy for a head-to-toe vacay vibe. By JULIA MALACOFF AND NANTANAA MUTHARASU
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1 River Island Tropical Longline Wrap bikini top (RM 114.90) 2 Sport Printed Capri (RM39) 3 Calvin Klein Performance Solid Mesh Twofer Tank (RM329) 4 Calvin Klein Performance Marbleized Crop Tight (RM289) 5 FitrebelThe Feiticeira Leggings (RM199) 6 Malibu Beachwear Coco one-piece swimsuit (RM129) 7 Calvin Klein Performance Water Lilies Print Full Length Tight with Shirred Mesh Panels (RM289) 8 Palm Print Bardot Bikini by Kendall+Kylie collaboration with Topshop (RM159)
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...nowaccessorise!
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1 Ray-Ban Clubmaster Fleck sunglasses (RM584) 2 OHOH Z1277 iPhone 6 casing (RM49) 3 Superdry Kendall Cross Body Bag (RM189 ) 4 Rip Curl Palm Island Velour towel (RM118.30) 5 HATer Toucan and Flamingo Snapback (RM189) 6 Le Coq Sportif R 1400 (RM399) 7 Adidas Purple Aberdeen watch (RM369) 8 Kipling Art M bag (RM949 )
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DOUBLE THE FUNCTION, DOUBLE THE STYLE Discover flexibility and cushioning in one seriously stylish running shoe.
The IGNITE Dual is available in IGNITE Dual Disc and uilt for mid and long-distance runners, PUMA’s IGNITE Dual evoKnit iterations, variations of the upper IGNITE Dual is all about giving your feet the design with the same tooling. The former sports the brand’s flexibility and cushioning they need and deserve. lace-less Disc Closure System; a quick turn of the disc At the heart of the shoe is the brand’s proprietary dial, and you’ve got a quick, easy and custom fit! Its upper IGNITE Foam midsole; visible on the heel and is constructed with a combination of comfort foam that hidden in the forefoot, it offers full-length energy return. Meanwhile, its articulated chevron grooves compress during stretches and hugs your foot, and net mesh for breathability and depth. The Dual evoKnit has a knitted upper for a soft landing and rebound, absorbing shock and preventing comfortable fit, breathability, and flexibility. injuries. The IGNITE Dual sets you up for an easy, comfy run thanks to its molded EVA sockliner, outsole that mimics your natural PERFORMANCE-ENHANCING APPAREL gait, guidance groove that runs from the heel to allow for The IGNITE Dual’s twin colourway and graphics also appear a smoother transfer of your weight from heel-strike to in PUMA’s Autumn-Winter ’16 inline running apparel range. toe-off, and deep forefoot flex grooves for freedom of Equipped with innovative dryCELL technology, which movement. Carbon rubber is introduced on the heel, and that draws sweat away from your skin to help keep you dry and gives the shoe extra durability so you can log even more miles! comfortable during workouts, the latest apparel collection is The duality story doesn’t just stop there; it extends to the functional and stylish. Highlights include: the Graphic Shorts upper. Sporting a two-tone premium flexible mesh, it delivers Sleeves Tee with mesh inserts to improve air circulation at a comfortable fit, breathability and flexibility. Colour-shifting critical heat zones, Cleansport NXT finish for organic-based mesh adds depth and dimension to the shoe’s silhouette, odour control and additional reflective details for while reflective panels ensure you stay safe on the road once extra visibility in low-light conditions, and the 2-in-1 Short, the sun goes down. An electrifying graphic gives the IGNITE a lightweight woven short with an inner compressive tight Dual its youthful appeal and links back to the upcoming for enhanced movement. Bonus: it has a back-zip pocket Olympics Games, where the design DNA continues on the with a laminated, waterproof lining, ensuring your essentials training and podium wear of PUMA-sponsored Federations stay dry on rainy days. and athletes. The new IGNITE Dual and running apparel range are available globally at PUMA stores, PUMA.com and sports retailers. 46
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PUMA SPECIAL
TRAIN LIKE AN OLYMPIAN!
Take your race game to the next level with these pro-athlete-approved training and eating plans. USE MIND HACKS Sports are 90 percent mental, and 10 per cent physical, so follow the advice of former Olympic gold medal-winning decathlon runner Bruce (now Caitlyn) Jenner: train your mind like you train your body. One trick most athletes use is visualisation, where they mentally rehearse a desired outcome – a Russian study found that those who do so are more likely to succeed. Establish your goal, then visualise and focus on achieving it over the long term, tapping on mental images, feelings and sensations.
HIT THE SACK EARLY While everybody needs a good night’s sleep, it is especially critical for elite athletes; they need it to fuel both their body and brain. Studies have shown that long-term sleep deprivation can affect physiological and psychological responses, degrading your performance. Take a leaf out of their book; get eight to 10 hours of quality sleep a night, and sneak in a 30-minute nap during the day.
RUN FOR THE HILLS When you run uphill, your knees are forced to go higher. This builds leg strength, which helps with speed. As you gradually increase the incline, you’re also giving your stamina a boost. In addition to sessions on the flat, tackle hills once a week, or at least a few times a month. Two must-try workouts: long hill runs and long hill repeats (The PUMA IGNITE Dual’s hidden foam midsole is especially good at absorbing the
shock from these strides). The latter is great for improving both aerobic and anaerobic power, says Peter Coe, author of Training for Distance Runners, and father and coach to two-time Olympic 1500m gold medallist Seb Coe. Tip: look straight ahead and keep your chest up and open.
STAY NOURISHED To start and finish strong, you cannot fear calories… and carbs. In fact, you need plenty of them! Nanna Meyer, senior sport dietitian for the U.S. Olympic Committee told National Public Radio that an endurance athlete could consume a carb-laden diet of up to 3,000-8,000 calories a day! Focus on having a meal of complex carbs and lean protein 30-45 minutes before your workout, eliminating sugar from your diet, and drinking plenty of H20 throughout the day. Reach for a bottle of sports drink only if your training session extends past 60 minutes, and leaves you completely floored!
UPGRADE YOUR GEAR To train (and race) efficiently, you need to ditch cotton; it absorbs sweat, weighing you down. Switch to moisture-wicking fabric, like those in PUMA’s dryCELL pieces, which pulls perspiration away from your skin to the exterior of the clothing, where it evaporates easily and helps regulate body temperature. If you’re already a regular runner, you should know that wearing the right shoes and socks makes a huge difference in shaving minutes off your race time.
Train your mind like you train your body.
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Make it:
Slimming stir-fry
Cut calories and slash sodium with this version of your favourite stir-fry. B y DAV I D Z I N C Z E N KO
In a small bowl, lightly beat 2 eggs. Heat 1 tablespoon peanut oil in a wok or a large nonstick skillet over medium-high heat. Add eggs and cook, stirring, until set, about 1 minute. Transfer to a cutting board and roughly chop. Add 1 tablespoon vegetable oil to pan, then add 1 cup sliced button mushrooms and cook, stirring, until they start to brown, about 2 minutes. Add 1 cup shredded carrots, 1 cup snow peas, and 1 tablespoon grated ginger and continue to cook, stirring, until vegetables are tender-crisp, 1 to 2 minutes more. Remove from heat and stir in 1 tablespoon oyster sauce. Divide 13/4 cups brown rice between two plates, top with stir-fry and then egg, and sprinkle with chopped spring onions. Serves 2. (445 calories per serving)
Eating out at a Chinese restaurant? Cut back on these menu items for a lighter, more nutritious dish. Fried appetisers
EAT THIS! Egg and Veggie Stir-Fry
Heavy sauces Ask your waiter if the chef can go light on the sauce, because that’s where all the sodium is hiding. Or choose a steamed dish with the sauce on the side.
Oversize rice portions Even if you opt for brown rice, it’s easy to eat too much. Aim for ½ to 1 cup, which is less than half of what you’re usually served.
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Food styling by Jamie Kimm; prop styling by Emily Mullin/Hello Artists
From your kitchen:
Start with a brothy soup instead. A cup of egg drop soup will help fill you up, but it has only 65 calories. Wantan soup (70 calories) and hot-and-sour soup (90 calories) are also good.
eat right smart idea
Made for each other...
Pineapple and basil
T Photograph by ted cavanaugh ;Food styling by Jamie Kimm; prop styling by Emily Mullin/Hello Artists
The earthiness of fresh basil and the sweet-tart flavour of pineapple combine to create a beautiful balance. This duo is also a powerfully healthy pairing, says LeeAnn Weintraub, R.D.N., a nutritionist in Los Angeles. “Basil contains the essential oil eugenol, which is a potent antioxidant. Pineapple is rich in cold-fighting vitamin C as well as bromelain, an anti-inflammatory enzyme.” So this wrap isn’t just tasty; it will also give your immune system a big boost.
Chicken, Basil, and Pineapple Collard Wraps Serves: 2 Active time: 30 minutes Total time: 40 minutes
1 tablespoon tamari or soy sauce 1 tablespoon plus 1/2 teaspoon fresh lime juice 1 teaspoon toasted sesame oil 1 garlic clove, minced 1 boneless chicken breast (150g) Salt Black pepper
2 large collard leaves 1 bunch fresh basil 3/4 cup diced pineapple 1/4 cup diced red bell pepper 1 tablespoon chopped fresh mint 1 teaspoon minced jalapeño 1/2 avocado, sliced 1. In a large ziplock bag, combine
tamari, 1 tablespoon lime juice, sesame oil, and garlic. Season chicken with salt and pepper. Using a paring knife, make a few small slits in chicken on each side; place in bag, turning to coat. Set aside to marinate for 20 minutes.
2. Meanwhile, bring a large pot of
water to a boil and line a baking sheet with paper towels. Cut away the thick part of the collard-leaf stems and place leaves in boiling water; cook until tender, about 5 minutes. Use tongs to remove leaves from water and transfer to prepared baking sheet. 3. Preheat the broiler. Line a small
ovenproof pan with foil and place a rack about 6 inches from broiler. Stem basil leaves; chop enough for 1 tablespoon and set aside remaining leaves. Remove chicken from marinade and place on foillined pan. Broil chicken, turning once, until cooked through, about 8 minutes. Remove chicken from
broiler; let rest for 5 minutes, then slice it thinly. 4. In a small bowl, stir together pineapple, bell pepper, mint, chopped basil, jalapeño, and remaining 1/2 teaspoon lime juice. 5. Place collard leaves on a flat surface. Divide chicken, avocado, and whole basil leaves between leaves; top with a few spoonfuls of salsa. Fold the long sides toward the center and roll like a burrito. Cut wraps in half and serve with remaining salsa. —Recipe by Rebecca Miller Ffrench *Nutrition facts per serving: 235 calories, 10 g fat (1.6 g saturated), 15 g carbs, 23 g protein, 5 g fiber, 833 mg sodium
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eat right smart idea
Eat like
a local
I
In case you missed it, our August issue listed petai as one of the best (and cheapest) local Malaysian superfoods. It’s high in potassium, Vitamin C, calcium, iron and essential fatty acids. Here’s a mouth-watering way of enjoying them, cooked with another local favourite, sambal belacan.
Sambal Petai Serves : 4 Preparation & Cooking Time: 15 minutes
120g petai, pealed and washed 80g sambal belacan 1tbsp water 2 red onions, sliced 1 red chilli, sliced 1 tsp sugar, or to taste 2tbsp vegetable oil Fry the petai in oil for a few minutes, and then stir in the belacan. Add a tablespoon of water, onions and red chilli and cover the wok with a lid. Let it cook for about five minutes or until the vegetable softens.
*
Nutrition facts per serving: 135 calories, 8.7 g fat, 10.1g carbs, 4.3g protein, 1.5g fibre, 384.2mg sodium
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eat right every day
Slimming energy drinks These refreshers from trainers Karena Dawn and Katrina Scott will help you rehydrate postworkout and rev up your fat-burning power.
Photograph by TED CAVANAUGH ; Food styling by Jamie Kimm; prop styling by Emily Mullin/Hello Artists
SPICY MANGO LEMONADE
GINGER-LIME CHIA DRINK
GRAPEFRUIT-BASIL SLUSHIE
The cayenne pepper helps boost metabolism, and the coconut water replaces the electrolytes lost through sweat, says Lori Zanini, R.D.N., a consultant for the Tone It Up Nutrition Plan.
Chia seeds may help blast belly fat. They’re also packed with fiber—five grammes per tablespoon—to keep you full.
Research shows that the flavonoids in grapefruit may act as a natural fat burner, Zanini says.
250ml coconut water 1/2 cup chopped mango Juice of 1 lemon 1/8 teaspoon cayenne pepper Blend coconut water, mango, and lemon juice until smooth. Stir in cayenne pepper. (102 calories)
1 teaspoon honey 1 cup water 1 teaspoon grated ginger Juice of 2 limes 1 tablespoon chia seeds Fresh mint, for garnish (optional) Stir together honey, water, ginger, lime juice, and chia seeds. Refrigerate for at least 30 minutes. Garnish with mint if desired. (98 calories)
Juice of 1 medium grapefruit 1 basil leaf, plus more for garnish 2 cups ice Blend juice, basil, and ice until smooth. Garnish with additional basil. (104 calories)
—Marnie Soman Schwartz
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eat right weight loss
W
Give in to your urge to splurge
Including decadent foods (even cake!) in your diet can actually help you shed pounds. Here’s how to make every luscious bite work for you. By MARNIE SOMAN SCHWARTZ 52
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GO AHEAD, TAKE A SLICE Restrictive dieting will just sabotage your slim-down, so make room for treats.
We like kale, quinoa, and salmon just as much as the next healthy eater. But a diet of vegetables, whole grains, and lean proteins on endless repeat is not the best strategy for a slim, healthy body. Indulging smartly is what really works to help you lose weight and keep it off, experts say. The reason: Enjoying regular treats helps you stay motivated and prevents you from bingeing, explains Lauren Slayton, R.D.N., the owner of Foodtrainers in New York City. It also makes you happy. “Pleasurable experiences, like partaking of food you love, release feel-good chemicals in the brain,” says nutritionist Jessica Cording, R.D.N. The mood boost you get makes it easier to maintain your healthy habits overall.
So yes, you need dessert Trying to abstain from indulgent foods, or feeling guilty about eating them, will only work against you. Our bodies are biologically programmed to crave sweets and fat, according to research. Treats are also an ingrained part of our culture—dessert after
dinner, Friday night pizza with friends, cake to celebrate special occasions—so it’s no wonder we feel compelled to have them. “When it comes to weight loss, feeding your soul is just as impor tant as feeding your body,” Cording says. “Enjoying indulgent foods helps you do that.”
Treating yourself to special dishes also adds diversity to your diet, and that in turn helps you stay slim. In a study at Cornell University, people who had adventurous palates and ate a wide variety of foods had a lower BMI than those who stuck with the same foods. The experience of trying new things is so pleasurable, you don’t feel the need to overeat, the researchers say. Embracing a food’s decadence can even help you feel full faster. Case in point: People felt more satiated after drinking a smoothie labeled “indulgent” than after drinking an unlabeled one, despite the fact that it was the exact same drink, according to a study published in the journal Flavour. Our brains learn to associate an indulgence with a specific hunger-reducing effect on the body, says study author Peter Hovard of the University of Sussex in the U.K. So when you eat something decadent and your brain recognizes it as high in calories, it helps your body to respond by curbing your appetite, he explains.
(Surprisingly) healthy treats FACT Eating fat will make you slim. The newest research shows that eating fat turns off the hunger switch in your brain and naturally restricts your appetite, while at the same time raising your metabolism, says Mark Hyman, M.D., the director of the Cleveland Clinic Center for Functional Medicine and the author of Eat Fat, Get Thin. That means these four high-fat foods aren’t just OK for occasional indulgences—they’re actually good for you. FULL-FAT YOGURT Studies show that people who opt for full-fat yogurt are slimmer than those who go fat-free. The fat also helps your body absorb the Vitamin D in dairy. BUTTER Butter from grass-fed cows is high in disease-preventing antioxidants as well as conjugated linoleic acid, a type of fat that boosts your metabolism and your immune system, Dr. Hyman says. RED MEAT It’s loaded with vitamins A, D, and K2. Just be sure to choose grass-fed: A new review in the British Journal of Nutrition finds that it has 50 percent more hearthealthy Omega-3 fatty acids than factory-farmed beef. CHEESE Eating it can stimulate the bacteria in your gut to produce butyrate, a compound that boosts metabolism, research found.
But how often should you treat yourself? The short answer: daily. Give yourself a little something you crave, and factor it in to your calorie count. To enjoy bigger indulgences once or twice a week, just cut back a bit elsewhere. For instance, if you’re going to a restaurant where you love the brownie sundae, order a light entrée, such as broiled fish or chicken, and choose a nonstarchy vegetable like broccoli as a side instead of potatoes. Savor the treat slowly to heighten the experience. In a study published in the Journal of Consumer Marketing, people who took a photo of an indulgent dish before eating it found it more delicious, because the momentary delay allowed all of their senses to kick in before they ate the food. Whether you Instagram your dessert or simply put your fork down between bites, relishing the sight, smell, and flavour of your dish will help you get the most satisfaction from it.
“Eat the most delicious version of your splurge food and really make it worth it,” Slayton says. SHAPE.COM.MY AUGUST 2016
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SWEETand SAVOURY
The fresh dinner ingredient that will add bright flavour to your meals? Fruit. And it plays perfectly with spicy, smoky, and tangy notes to create amazing new taste combos. Recipes by GENEVIEVE KO
Photographs by Ted Cavanaugh
SQUASH, NECTARINE, and RICOTTA PIZZA
Thanks to store-bought pizza dough, this fancy, healthy dinner comes together in just 30 minutes.
GRILLED KALE and PLUM SALAD WITH SMOKED ALMONDS
SWEET-and-SOUR BLACKBERRY
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WHITE BEAN TACOS with PEACHand-FENNEL SLAW
Food styling by Jamie Kimm; prop styling by Emily Mullin/Hello Artists
White beans, whole-grain tortillas, and peaches give this dish 15g of heart-healthy fiber per serving.
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GRILLED KALE and PLUM SALAD WITH SMOKED ALMONDS Serves: 4 Active time: 15 minutes Total time: 20 minutes
1/4 cup roasted and salted Marcona almonds 1/4 teaspoon smoked paprika 1 bunch kale, tough stems and ribs removed 4 plums, quartered 3 tablespoons roasted walnut oil Kosher salt Black pepper 150g plain yogurt, preferably goat’s or sheep’s milk 1 tablespoon fresh lemon juice
SQUASH, NECTARINE, and RICOTTA PIZZA Serves: 4 Active time: 15 minutes Total time: 30 minutes
All-purpose flour, for work surface 450g pizza dough, at room temperature Fine cornmeal, for baking sheet 1 cup ricotta 1/4 cup freshly grated Parmesan 2 very small zucchini or other summer squashes or a combination of varieties, very thinly sliced 2 small nectarines, very thinly sliced Kosher salt Black pepper 1 tablespoon extra-virgin olive oil Lemon zest, for garnish Basil leaves, for garnish 60
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1. Place a rack in the upper
third of the oven and preheat to 260°C. On a lightly floured surface, roll and stretch dough into a 14inch circle. Lightly sprinkle a large baking sheet with cornmeal and transfer dough to sheet. Brush off any extra cornmeal. 2. Spread ricotta evenly
over dough, leaving a 3/4-inch border. Sprinkle with
Parmesan, then arrange squash and nectarine over cheese, overlapping decoratively. Season to taste with salt and pepper. 3. Bake pizza for 10 minutes. Turn on the broiler and broil until top and edges of pizza are brown in spots, 3 to 5 minutes. 4. Drizzle pizza with oil and
garnish with lemon zest and basil leaves. Cut into wedges and serve. facts per serv*ing:Nutrition 472 calories, 16 g fat (6.4 g saturated), 62 g carbs, 19 g protein, 3 g fiber, 725 mg sodium
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1. Preheat a grill to medium
high. Toss almonds and paprika together on a large sheet of foil until evenly coated. Fold and seal foil into a packet. 2. In a large bowl, toss kale
and plums with 2 tablespoons oil. Season to
taste with salt and pepper. 3. Place almond packet,
kale, and plums in a single layer on the grill, working in batches if necessary. Cook almond packet until nuts are toasted, about 2 minutes. Grill kale, turning once, until crisp and browned in spots, about 2 minutes. Grill plums, turning once, until grill marks appear, about 5 minutes. 4. Spread a serving platter
with yogurt. Top with kale and plums. Whisk lemon juice with remaining 1 tablespoon oil and drizzle over salad. Top with almonds and serve.
*
Nutrition facts per serving: 242 calories, 16 g fat (1.8 g saturated), 20 g carbs, 8 g protein, 5 g fiber, 228 mg sodium
SWEETand-SOUR BLACKBERRY SNAP PEAS Serves: 4 Active time: 5 minutes Total time: 10 minutes
11/2 teaspoons canola oil 350g sugar snap peas, halved on an angle if large Kosher salt 2 tablespoons water 150g blackberries, halved if large 11/2 teaspoons honey 1 teaspoon red wine vinegar 1. Heat oil in a large skillet
over medium-high heat. Add peas, sprinkle with salt, and stir. Add water (carefully, to avoid spattering) and cook, stirring, until water evaporates and peas are bright green and crisptender, about 2 minutes. Transfer to a serving dish. 2. Add blackberries, honey,
and vinegar to hot skillet. Cook, swirling the pan, until vinegar evaporates and berries are glazed, 1 to 2 minutes. Scatter berries on top of peas; serve hot. Nutrition facts per *serving: 77 calories, 2 g fat (0.2 g saturated), 13 g carbs, 3 g protein, 4 g fiber, 127 mg sodium
SPICED PORK and CHERRY KABOBS Serves: 4 Active time: 25 minutes Total time: 30 minutes
2 canned chipotle peppers in adobo sauce, stemmed and seeded, plus 1 tablespoon sauce 1/3 cup fresh orange juice 3 tablespoons fresh lime juice 1 tablespoon balsamic vinegar
2 tablespoons tomato paste 1 teaspoon ground coriander
and pitted Cilantro leaves, for garnish
1/2 teaspoon kosher salt
1. Preheat the grill or a
1/4 teaspoon black pepper
2. Place chipotles,
450g pork tenderloin, cut into 1-inch pieces 450g cherries, stemmed
grill pan to medium high. adobo sauce, orange juice, lime juice, vinegar, tomato paste, coriander, salt, and pepper in a blender or a food processor and puree. Place pork in a medium bowl and toss with 1/4 cup of the sauce. In another medium bowl, toss cherries with remaining sauce. 3. Alternately thread
pork and cherries onto 8 long skewers or 12 medium ones (if using bamboo skewers, soak them in water for a half hour beforehand). Reserve sauce that remains in the cherry bowl. 4. Grill skewers on one
side until pork releases easily from the grate, about 2 minutes. Flip skewers and brush with reserved sauce. Grill for 2 minutes more, then flip skewers again and brush with sauce. Continue to grill until pork is nearly white in the center, 1 to 2 minutes more. Garnish with cilantro and serve. Nutrition facts per *serving: 242 calories, 5 g fat (1.4 g saturated), 25 g carbs, 25 g protein, 3 g fiber, 467 mg sodium
WHITE BEAN TACOS with PEACH-andFENNEL SLAW Serves: 4 Active time: 10 minutes Total time: 15 minutes
2 firm peaches, cut into 1/4-inch matchsticks 1 very small fennel bulb, cored and thinly sliced 1 tablespoon white balsamic vinegar Kosher salt Black pepper 2 tablespoons extra-virgin olive oil, plus more for drizzling 1 large shallot, thinly sliced 1 can reduced-sodium cannellini beans, rinsed and drained 1/4 cup water, plus more as needed 1/4 cup finely chopped flat-leaf parsley leaves, plus more for garnish 8 soft taco-size whole-grain tortillas 1. In a medium bowl, toss
together peaches, fennel, and vinegar. Season with salt and pepper, toss, and set aside. 2. Heat oil in a large skillet
over medium heat. Add shallot and a pinch of salt, and cook, stirring, until golden, about 3 minutes. Add beans and water. Cook, mashing and stirring, until about half the beans are crushed and the mixture is hot, about 5 minutes. Add water as needed to prevent mixture from becoming too thick. Stir in parsley, then season to taste with salt and pepper. 3. Warm the tortillas. Divide
the bean mixture and then the peach slaw among the tortillas. Garnish with parsley and serve. facts per serving: *522Nutrition calories, 18 g fat (3.6 g saturated), 77 g carbs, 17 g protein, 15 g fiber, 843 mg sodium
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EAT for more ENERGY
Packed with vitamins and minerals, these dishes don’t just deliver fresh creative flavor; they also provide power-through fuel. RECIPES BY GENEVIEVE KO PHOTOGRAPHS BY SANG AN
CURRIED CHICKEN and VEGGIE BLACK RICE BOWLS
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High in fiber and antioxidants, black rice is a ‘slow’ carb—it takes a while to digest and delivers a steady supply of energy.
SESAME SEED RED SNAPPER with BOK CHOY and EDAMAME
Food styling by Jamie Kimm; prop styling by Sarah Cave/EH Management
***
Your body needs magnesium (found in the sesame seeds and edamame) and B vitamins (in the fish and bok choy) to turn the food you eat into fuel.
COFFEE-and-CHILI-RUBBED SKIRT STEAK SALAD Not getting enough iron can make you feel tired. Beef is loaded with the type your body absorbs most easily.
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STRAWBERRY-SUNFLOWER TART with COCONUT-OAT CRUST
Strawberries are a rich source of Vitamin C (one cup has more than an orange), which helps fight fatigue.
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SPR
IN GP
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A SO
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Matcha, which is powdered green tea, contains the amino acid L-theanine and caffeine. Together, they keep you feeling awake and motivated.
1 can (131/2 ounces) light coconut milk 2 shallots, chopped Kosher salt 1 tablespoon yellow curry paste 2 cups small broccoli florets 2 cups small cauliflower florets 450g chicken tenders, cut into 1-inch pieces Freshly ground black pepper 4 red radishes, very thinly sliced
SPRING PEA-ANDS P I N A C H M AT C H A S O U P W I T H P R AW N S Serves: 4 Active time: 20 minutes Total time: 25 minutes
frozen. Remove from heat and stir in spinach, parsley, dill, and matcha water. Using an immersion blender (or a stand blender, working in batches), carefully puree until very smooth. (For a thinner soup, add a little water.) Season to taste with salt.
1. Combine rice and 13/4 cups
Serves: 4
water in a large saucepan and bring to a boil. Stir well, cover, and reduce heat to low. Simmer for 30 minutes.
Active time: 20 minutes
2. Meanwhile, scoop the
2 cups low-sodium vegetable broth
top solid portion of coconut milk into a medium saucepan over medium heat, reserving remaining coconut milk. Cook until melted, then add shallots and a pinch of salt. Cook, stirring often, until just tender, about 7 minutes. Add curry paste and cook, stirring for 1 minute more. Add remaining coconut milk to pan and bring to a simmer. Continue to cook until rice has cooked for 30 minutes.
4 cups shelled fresh peas or thawed frozen peas
3. Add broccoli and cauliflower
3. Divide soup among serving
2 tablespoons extra-virgin olive oil, plus more for serving
bowls. Top with prwans, drizzle with oil, and garnish with dill.
1 large leek, white and pale green part only, halved lengthwise, sliced, and rinsed well
facts per serving: *297Nutrition calories, 12 g fat (1.7 g satu-
Kosher salt
rated), 26 g carbs, 22 g protein, 8 g fiber, 278 mg sodium
1 tablespoon matcha powder 1 cup very hot water
to rice and add remaining 1/4 cup water. Cover the pan and cook 5 minutes more, then remove from heat and let stand for 5 to 10 minutes.
1 cup spinach 1/4 cup flat-leaf parsley 2 tablespoons dill, plus more for garnish 8 cooked large prawns, peeled and deveined 1. Heat oil in a large saucepan
over medium-low heat. Add leek, season with salt, and cook, stirring often, until very soft but not browned, 8 to 10 minutes. Meanwhile, in a small bowl, whisk matcha with hot water until dissolved; set aside.
4. Season chicken with salt and
CURRIED CHICKEN AND VEGGIE BLACK RICE BOWLS
pepper and add to curry sauce. Cook over low heat, stirring often, until just cooked through, about 10 minutes. Season to taste with salt and pepper.
Serves: 4
5. Divide rice, broccoli, and
Active time: 20 minutes Total time: 45 minutes
2. Add broth to leeks and bring
to a boil. Add peas and simmer until tender, about 5 minutes for fresh peas and 2 minutes for
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1 cup black rice (forbidden rice), rinsed and drained 2 cups water
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COFFEE-ANDCHILI-RUBBED SKIRT STEAK SAL AD
cauliflower among serving bowls. Top with the chicken mixture and radishes. facts per serving: *Nutrition 388 calories, 10 g fat (5.7 g saturated), 43 g carbs, 34 g protein, 5 g fiber, 402 mg sodium
Total time: 35 minutes
2 tablespoons finely ground dark-roast coffee 2 teaspoons no-salt-added chili powder 1 teaspoon smoked paprika 1 teaspoon ground cumin 2 tablespoons plus 1 teaspoon extra-virgin olive oil 1 pound skirt steak Kosher salt Freshly ground black pepper 2 limes 6 mini bell peppers, thinly sliced 12 jarred Peppadew peppers, drained and thinly sliced 1 head romaine lettuce, chopped (about 8 cups) 1/4 cup fresh mint 1. In a small bowl, mix together coffee, chili powder, smoked paprika, and 1/2 teaspoon cumin. Rub 1 teaspoon oil all over steak. Generously season meat with salt and pepper, then coat with the coffee rub. Set aside, and heat a grill or a grill pan to medium high. 2. Zest 1 lime into a large
bowl, then squeeze in 2 tablespoons juice. Whisk in remaining 1/2 teaspoon cumin and 2 tablespoons oil. Season to taste with
Eat for more energy salt and pepper. Add the bell and Peppadew peppers to the bowl and toss to coat; set aside. 3. Grill steaks for 5 to 6 minutes per side for medium rare. Transfer to a cutting board and let rest for 5 minutes. Add romaine and mint to salad, toss to combine, and divide among serving plates. Slice steak along the grain into 4inch pieces, then thinly across the grain. Cut the remaining lime into wedges. Top salads with steak and serve with lime wedges.
*
Nutrition facts per serving: 393 calories, 25 g fat (7.6 g saturated), 21 g carbs, 24 g protein, 5 g fiber, 298 mg sodium
350g baby bok choy, trimmed 1 cup frozen shelled edamame 1. Place a rack 5 inches from the
broiler and preheat broiler. Line a rimmed baking sheet with foil. Bring a large saucepan of water to a boil. Meanwhile, in a small bowl, whisk together lemon juice, soy sauce, cilantro, and 2 table spoons oil; set aside. 2. Place snapper on foillined
baking sheet, skin side down. Rub remaining 1 tablespoon oil on fish, season with salt, and sprinkle with shichimi togarashi and sesame seeds. Broil just until fish is opaque throughout, 3 to 4 minutes. 3. Add bok choy and edamame to
boiling water. Cook until bok choy is bright green, about 2 minutes. Drain and divide among serving plates, along with fish. Drizzle the dressing over fish and vegetables.
*
Nutrition facts per serving: 338 calories, 16 g fat (2.3 g saturated), 7 g carbs, 41 g protein, 3 g fiber, 453 mg sodium
SESAME SEED RED SNAPPER W I T H B O K C H OY AND EDAMAME Serves: 4 Active time: 10 minutes Total time: 15 minutes
2 tablespoons fresh lemon juice 1 tablespoon reduced sodium soy sauce 2 tablespoons finely chopped cilantro 3 tablespoons extravirgin olive oil 4 150g boneless red snapper fillets Kosher salt 1/4 teaspoon shichimi togarashi (a Japanese spice blend) or 1/8 teaspoon cayenne pepper 4 teaspoons black sesame seeds
S T R AW B E R RYS U N F LO W E R TA R T W I T H C O C O N U TO AT C R U S T Serves: 8 Active time: 20 minutes Total time: 40 minutes
450g
strawberries, hulled and quartered
1/4 cup maple syrup Nonstick cooking spray 1 cup rolled oats 1/2 cup unsweetened shredded coconut 3 tablespoons unsalted butter 1/8 teaspoon salt 1 cup unsweetened plain coconut milk yogurt 1 tablespoon roasted and salted sunflower seeds 1. In a large bowl, toss straw
berries with 2 tablespoons maple syrup. Set aside and let stand, stirring occasionally, until ready to use.
2. Preheat oven to 190°C. Coat
an 8inch tart pan with a remov able bottom with cooking spray. 3. Place oats and coconut in a food
processor and pulse until finely ground. Place butter, salt, and remaining 2 tablespoons maple syrup in a small bowl and micro wave in 15second increments until butter melts. Add to oat mixture and pulse until coarse crumbs form. 4. Press oat and butter mixture
into the bottom and up the sides of prepared tart pan. Bake until golden brown and dry, 12 to 15 minutes. Let cool on a wire rack, then remove from tart pan and transfer to a serving plate. 5. Spread yogurt in the bottom of the crust. Use a slotted spoon to place strawberries on top. Sprinkle with sunflower seeds. Serve immediately with remaining strawberry syrup for drizzling.
*
Nutrition facts per serving: 172 calories, 9 g fat (6.2 g saturated), 21 g carbs, 2 g protein, 3 g fiber, 48 mg sodium
Tip Choose a thick yogurt so that the tart will hold together when you slice it. Or strain a less dense brand to make it more custard-like: Scoop it into a fine-mesh strainer set over a bowl and refrigerate while you prepare the crust and the strawberries. SHAPE.COM.MY AUGUST 2016
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Magnesium
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Potassium
Ca
Calcium
Getting enough of five key minerals will supercharge
Rockstars
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Vitamins may be the nutritional superheroes everyone talks about, but minerals deserve an equal share of the spotlight. They play a key role in muscle strength and flexibility, bone density, and heart and lung health, research shows. That makes them especially important for fit women who exercise regularly, says Liz Applegate, Ph.D., the director of sports nutrition at the University of California, Davis. What’s more, studies report that activities like cardio and strength training can actually drain your stores of minerals. “Zinc and magnesium are lost through sweat during exercise,” says Kim Larson, R.D.N., a spokeswoman for the Academy of Nutrition and Dietetics. And endurance training may deplete calcium, according to a study in the Journal of the International Society of Sports Nutrition. That’s a big problem, since most of us aren’t getting enough of these minerals to begin with. “Healthy, active women tend to focus on eating more fruits and vegetables and less meat,” Applegate says. While a produce-packed diet is indisputably healthy, meat is a top source of minerals like iron and zinc, she explains. As a result, women who avoid animal protein tend to fall short. Fortunately, you can up your intake and get exactly what your body needs without going paleo. Use the smart strategies here to make these five minerals your priority. 70
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your workout and strengthen your muscles, bones, and heart. Here’s how to safely up your intake. By Mirel Ketchiff
Iron
Calcium
It’s essential to help you power through your This bone-building champ also regulates workouts. “When you exercise, your muscles muscle contractions, which influences how hard and long you’re able to exercise, take in oxygen from your bloodstream, and Larson says. Women who work out iron helps that process,” Larson explains. four to five times a week should get the “If your iron stores are low, you’ll feel tired and lethargic.” The longer and more intense recommended 1,000 to 1,300 milligrams a day, says Stella Volpe, Ph.D., R.D.N., a your workout is, the more of the mineral nutritionist and exercise physiologist at your body requires. For instance, distance Drexel University. Yet about 62 percent of running may increase your iron needs by as us are falling short, according to a study in much as 30 percent, Larson says. the American Journal of Clinical Nutrition. “If But finding the right balance is tricky: you don’t take in enough calcium, your body Too much iron can cause symptoms like will leech it from your bones, leaving you susceptible to fractures,” Volpe says. To get your fill, eat dairy products like yogurt (6 ounces of plain low-fat yogurt has 311 milligrams) or fortified dairy substitutes (1 cup of almond milk contains 450 milligrams), kale (1 cup, cooked, has 940 milligrams), and sardines (one 3.75-ounce can holds 351 milligrams).
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after exercise,” Larson explains. “It also helps your body metabolize carbs, fats, and protein.” Fit women need 9 to 12 milligrams of zinc a day, Applegate says. The best sources are beef (3 ounces contains 4 milligrams), shellfish (3 ounces of lobster has 3.4 milligrams), and cheddar cheese (2 ounces hold 2.6 milligrams). Zinc is also in chickpeas (1 cup, cooked, has 1.7 milligrams), quinoa (1 cup, cooked, contains 2 milligrams), and pumpkin seeds (1/4 cup has 2.7 grams).
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Zn Zinc
Magnesium
joint pain and fatigue. Applegate suggests that you aim for the recommended daily allowance of 18 milligrams. The typical diet supplies just 6 milligrams of iron for every 1,000 calories consumed, so she advises eating iron-rich foods such as fortified cereal (look for one that contains no more than 9 milligrams per serving), beef (3 ounces has 2.9 milligrams), and shellfish (one medium oyster has 4 milligrams). Vegetarians are especially vulnerable to iron deficiency because plants contain a type of iron, known as nonheme iron, that the body has trouble utilizing. If you’re not a meat eater, pair iron-packed legumes and dark leafy greens with vitamin C–rich foods, such as broccoli and bell peppers, which help your system better absorb the mineral.
It helps your muscles use oxygen and glucose, making it critical for strength and endurance, Larson says. But the harder you work out, the more magnesium you lose: Research shows that during exercise, Potassium athletes sweat it out. This powerhouse helps every cell To keep your levels from dipping too in your body use glucose for energy. Without low, you need 320 milligrams a day. But enough potassium, your muscles get tired women get just 274 milligrams on average, sooner, your reflexes are slower, and you a USDA survey found. Bridge the gap with may feel shaky or nauseated. magnesium-rich whole foods like dark Trouble is, most women don’t even leafy greens (1 cup of cooked spinach has get half the recommended 4,700 milligrams 157 milligrams), nuts and seeds (1 ounce of a day, according to Applegate’s research. almonds contains 77 milligrams), and brown So it’s crucial to fill your diet with rice (1 cup has 84 milligrams). Also smart: potassium-rich foods. Despite what limiting yourself to no more than three cups you’ve heard, bananas are not the best of coffee and one alcoholic drink a day, source: One medium banana contains Larson advises. Too much caffeine and just 422 milligrams of the mineral. Better alcohol deplete magnesium levels. options include white beans (1 cup, cooked, has 1,000 milligrams), one medium baked Zinc russet potato (952 milligrams), spinach You’ve heard that it can boost your (1 cup, cooked, holds 839 milligrams), immunity, but it’s important for muscle and dried apricots (1/2 cup contains recovery, too. “Zinc works to repair tissues 755 milligrams).
MAXIMIZE YOUR MINERAL INTAKE Spread the goodness around. The body can Choose organic. The farming practices that are absorb only so much of any mineral at a time. used to grow supersize pest-resistant crops “When you try to get 100 percent of the daily value sap produce of minerals like calcium and iron, in one meal, you actually take in less of it,” explains according to a landmark study in the Journal of the American College of Nutrition. Organic produce nutrition and fitness expert Liz Applegate, Ph.D. Eat no more than half of the recommended daily has more nutrients, says Frank Lipman, M.D., the allowance in one sitting. founder of the health company Be Well.
Don’t fill up on fiber. Get too much fiber and you risk speeding minerals and other important nutrients through your digestive system before you have a chance to fully absorb them, Applegate says. To prevent this, stick with about 25 grams of fiber a day, distributed evenly between your meals and snacks. SHAPE.COM.MY AUGUST 2016
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livehealthy The new way to motivate
Scientists have finally discovered exactly where drive comes from. Here’s how to harness yours and take success to the next level.
M By DANA HUDEPOHL
Motivation, that mysterious force that’s crucial for achieving your goals, can be frustratingly elusive just when you need it most. You try as hard as you can to summon it up, and . . . nothing. But researchers have finally cracked motivation’s code and identified the tools that will help you unleash it.
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Motivation is regulated by a part of the brain known as the nucleus accumbens, according to the latest studies. This small region, and the neurotransmitters that filter in and out of it, strongly influence whether or not you do things like go to the gym, eat healthfully, or lose weight, experts say. A key
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neurotransmitter in this process is dopamine. When it’s released in the nucleus accumbens, dopamine triggers motivation so that you’re primed to do whatever it takes to achieve an objective, no matter what hurdles stand in your way, says John Salamone, Ph.D., the head of the Behavioral Neuroscience
Division at the University of Connecticut. “Dopamine helps bridge what scientists call psychological distance,” Salamone explains. “Say you’re sitting at home on your couch in your pajamas, thinking you really should exercise, for example. Dopamine is what enables you to make the decision to be active.”
live healthy motivation tips Scientists have also even if you do, you won’t feel as made key discoveries about accomplished or as happy about the emotional aspects of it,” he explains. For instance, motivation, which are just as imagine that you have plans important as the hormonal to meet a friend at the gym factors, says Peter Gröpel, Ph.D., during your lunch hour. If you’re the chair of sport psychology an affiliation seeker, you’ll have at the Technical University of an easier time getting there Munich. His research shows that because you know hanging out one of the strongest predictors together will feel great. If you’re of whether you’ll meet a goal are driven by power or achievement, your “implicit motives”—things however, the chance to socialize that are so pleasurable and probably won’t have the same rewarding to you that they pull, and you may have a much subconsciously drive your tougher time tearing yourself behavior. away from your desk. Three of the most common To harness the true power implicit motives are power, of motivation, experts affiliation, and achievement, say, you need to tap into says Hugo Kehr, Ph.D., both its physiological and a member of Gröpel’s research mental components. These team. Each of us is driven by science-backed strategies will all three to some extent, but help you do just that. most people identify with one more than the others. First, determine Those who are motivated by where your heart lies power get gratification from Power, affiliation, or being in leadership positions; achievement? You might think people who are propelled by you know which one most affiliation feel happiest being speaks to you, but Kehr says it’s more complicated than making an educated guess. “Your thoughts and perceptions don’t provide a good guideline to what really motivates your behavior,” he explains. “They’re too rational. To really understand your implicit motives, you need to tune in to your emotions.” Visualization is the best REV YOUR DRIVE way to do this. “Think about Unconscious motives fuel your a situation in which you’re desire to chase after a goal, even when the going gets tough. at the center of attention, such as when you’re giving a presentation,” Kehr suggests. with friends and family; and Focus on the details—what those who are motivated by you’re wearing, what the room achievement enjoy competing looks like, and how many and overcoming challenges. people are there. Then ask Your implicit motives are what yourself how you feel. “If you compel you to complete a goal, have a positive emotional even when the going gets tough, reaction to the situation—you Kehr says. “If you don’t use them, feel strong and confident, say— your progress will be slower or that’s a sign that you’re driven you may not reach the goal at all; by power,” Kehr explains. If you
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INSTANT MOTIVATION BOOSTERS Three ways to get a quick hit. SIP JAVA “Caffeine amplifies the effect of dopamine, imme diately pumping up your energy and drive,” says neuro scientist John Salamone, Ph.D. TRY THE TWOMINUTE RULE The hardest part of any task is starting it. To get over the initial hump, James Clear, the author of Transform Your Habits, suggests committing just two minutes to it. Want to make it to the gym more often? Pull out some cute workout clothes. Trying to clean up your diet? Look up healthy recipes. The momentum you get from doing that one simple thing will propel you forward.
DELAY, DON’T DENY Tell your self you’ll eat that cupcake later. A study in Journal of Personality and Social Psychology found that this technique takes away temptation in the moment. You’ll forget about the cupcake or lose your craving for it, and “later” will never come.
feel anxious or neutral, you’re motivated either by affiliation or achievement. To determine if you’re achievement oriented, picture yourself taking a challenging exercise class or working hard to meet a last-minute deadline. Does that make you feel energized? If not, envision yourself meeting new people at a party or a networking event to find out if you’re motivated by affiliation instead. Once you know what’s driving you, brainstorm ways to use that quality to help you reach your goals. If you want to cut back on sweets and your implicit motive is affiliation, for example, enlist a friend to join you in a sugar detox. If you identify with power, start a “sugar-free” group on a community food-tracking site like MyFitnessPal.com, and make yourself the team leader. And if you’re driven by achievement, challenge yourself to go a certain number of days without candy. Once you meet that goal, try to break your record. Using your implicit motives this way makes the journey feel worthwhile, research shows. And as a result, you’ll be more likely to stick with it. Next, exceed your expectations Dopamine, your brain’s neurotransmitter, spikes whenever something goes better than you anticipated or you receive an unexpected reward, says Michael T. Treadway, Ph.D., an assistant professor in the Department of Psychology at Emory University. “When something feels better than expected, dopamine sends a signal to your brain that says, ‘You need to figure out how to make it happen again,’” Treadway explains.
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live healthy motivation tips Let’s say you go to your first Spinning class and get the biggest postworkout high you’ve ever experienced. You would naturally be psyched to go again. That’s dopamine at work; it tells your brain to pay attention so you can enjoy a repeat performance. The trouble is, you get used to that good feeling quickly, Treadway says. After a few sessions, you’ll come to expect the adrenaline rush. Your dopamine levels will no longer spike quite so high in response, and you’ll feel a little less excited every time you think about hopping back in the saddle. In order to stay motivated then, you sometimes have to raise the bar for yourself, says Robb Rutledge, Ph.D., a senior research associate at the Max Planck Centre for Computa tional Psychiatry and Ageing Research at University College London. So turn up your bike’s
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resistance in the next Spinning class or book a session with a tougher instructor. Switch up your routine when your workouts are getting easy. That way, you’ll be guaranteed to keep your motivation high.
Switch up your routine every few weeks. It will keep your drive from petering out.
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Finally, turn setbacks around “You’re going to go offtrack sometime—everyone does. But that can provide valuable information on how to change what you’re doing so you’ll be successful next time around,” says Sona Dimidjian, Ph.D., an associate professor of psychology and neuroscience at the University of Colorado, Boulder. If a stressful week at work derails your plans to go to the gym, rather than beating yourself up, Dimidjian recommends trying the TRAC method. “Ask yourself: What was the trigger? What was my response? And what was the consequence?” she says. So perhaps a crazed workweek (trigger) had you heading straight for your couch, a glass of wine in hand, when you got home (response), which left you feeling bloated and sluggish (consequence). Then determine what you can do differently next time, Dimidjian suggests. If your gym routine goes by the wayside when you’re stressed, prepare ahead for busy weeks. Acknowledge that you might feel like skipping your workouts, but remind your self of how tired you felt the last time you did that, and vow to do at least a 20minute exercise DVD if you can’t make it to the gym. Figuring out how to circumvent failure strengthens motivation and gets you that much closer to achieving your goal.
live healthy club med bintan
Express wellness
SHAPE was invited to Club Med Bintan in Indonesia recently for a once-a-year ‘Body & Soul’ wellness programme. Senior Writer NANTANAA MUTHARASU tells us about the experience. Day 1, 4 PM: Thirsty for an adventure
11AM: In the water
“By the time I set foot in Club Med Bintan, I had covered all manner of transportation. From flight to taxi to ferry and then bus, and I was exhausted! But still, the innate traveller in me was excited, and, well, a little thirsty. My arrival was cheerfully celebrated with a hot towel and an iced lemon tea. Wooh, I needed that! After checking in, I headed to my room, and on the way caught some of the other guests, or gentils membres as they’re called at all Club Meds, having a sunset yoga session, the last for the day. That really got me excited for what was planned for me the next day.
The morning eventually led up to Aqua Fitness, a workout in the pool, led by Lynley, Lisa Westlake (a physiotherapist and the founder of the programme) and Joseph Boulous (a choreographer who trained at the Royal Ballet School of London). The trio were super enthusiastic and it pumped us up even more. With the Tabata app running in the background, Lisa showed moves to do in the water, and, needless to say, there were plenty of splashes and laughter.
Day 2, 7 AM: Firing up Club Med Bintan’s Body & Soul programme is unique in that it is colour-coordinated. Every day, you wake up to a different colour-themed programme. On that day, it was red, to symbolise energy. The breakfast aisle boasted all things red, such as watermelons, tomatoes and dragon fruits.
8AM: Energy boost After breakfast, I started my first activity of the day with a Fire Yoga session by the garden, led by Lynley Gladdis, a highly experienced yoga instructor, brought in just for this annual programme. She taught us to flow through the poses, which were designed to wake up our bodies.
4PM: Aligning myself I ended my day with the final class, Ballet Barre, led by Joseph. I learned about stability, and the slow, gentle movements awoke my senses and brought awareness to my body. I tiptoed around, swung my legs sideways and forward, and waved my hands upwards and downwards. The more my body moved, the more familiar it felt, and, for a brief moment, I reminisced about my kindergarten days, when I would whimper and refuse to put on my ballet shoes! I don’t know why my younger self disliked ballet, because it’s so much fun! By the end of the session, I felt at ease, aligned and refreshed. After all the classes were over, it was time for rest, themed parties and dinner... and an early night in for me as I was going home the next day. But I was completely prepared for the hectic life back in KL. SHAPE.COM.MY AUGUST 2016
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live healthy I did it!
Power pose By PAM O’BRIEN
The motivation
Eight years ago, Teresa Chronopoulos, a mom of four, started working out and lost 27kg. Now she exercises daily, and her favorite activity is hot yoga. “It’s given me so much flexibility,” explains Teresa, 44, “and it’s an hour all for myself.” Still, one key pose eluded her: the headstand. “Other people did it in class but I was afraid,” she admits. Last year, Teresa decided to conquer her fear. “I was determined to do it,” she says.
Now
The action plan
Teresa started practicing at home. “First I did headstands against a wall,” she says. “Then I began positioning myself farther away from the wall each time.” After three weeks, she felt ready
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to attempt the move in the middle of her living room. “I did it!” Teresa says. “My 15-year-old daughter was cheering and screaming, ‘Mom, you’re up there!’ Now I end every workout by doing a headstand.”
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The payoff
her husband, Tom, snapped a photo. “I Teresa and her family was so proud of myself; went paddleboarding it was a huge moment on vacation in Hawaii last summer. “I figured, for me,” she recalls. “The best part was my let me just try 17-year-old son’s a headstand on the reaction. He was like, board and see what ‘How did you do that?!’ happens,” she says. I was the cool mom!” Teresa nailed it, and
The takeaway
“You have to keep pushing yourself to do things that challenge you,” Teresa says. “Don’t let fear hold you back. You’ll never know what you’re truly capable of achieving unless you try.”
Tom Chronopoulos. *All submissions become the property of Meredith Corporation and will not be returned. Submission constitutes permission to use photos and stories in all media.
Then
focus
Go For GOLD The 2016 Olympic Games is finally here and will be live from the 5th to the 21st of August. Get inspired by the Malaysian athletes competing in the Games, and then find out how you can get in shape the Rio way.
Malaysian diver Wendy Ng Yan Yee SHAPE.COM.MY AUGUST 2016
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Team Malaysia at The OLYMPICS
Archery, badminton, cycling, diving, sailing and swimming. You’ve got six sports in which to catch our athletes competing at the Rio de Janeiro Olympic Games this month. Here’s what you need to know about them. By NANTANAA MUTHARASU
Photos Getty Images
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Pandelela Rinong, 23, Sport: Diving
Pandelela is now in beast mode, rigorously training and competing in numerous tournaments, and finishing her final prep work in China for the upcoming Olympics. One of her unique training techniques is the ‘eyes closed- on the bed’. “It’s a form of visualisation that calms me down and helps me focus on my techniques.” She also strength trains at the gym to prepare. “Every athlete will hope to win a gold medal at every competition in the Olympics, and I am no different,” she explains, adding that she gets an adrenaline rush every time she steps on a platform. Competition dates: 7th to 10th August and 12th to 20th August Follow her on: Instagram @ pandelela & Facebook at Pandelela Rinong_Official
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Khairulnizam Mohd Afendy, 23 Sport: Sailing
Khairulnizam was introduced to sailing by his dad at the age of five. It wasn’t easy for Khairulnizam, especially as he had suffered a severe back injury at the age of 17, and was banned from sailing by his doctors. But Khairulnizam was determined and was seen at his first Olympic Games in London, four years ago. The National sailor bagged his seat at the Rio De Janeiro Olympics after winning the gold medal in the Laser Standard event with 30 penalty points after eight races in the 2016 ASAF Asian Championships, which concluded at the Abu Dhabi Sailing and Yacht Club in March. This was the final qualifying tournament for the Asian sailors to grab a spot to the Rio Olympics. The Kedah-born sailor is all prepared to rock the boat at the upcoming Olympics! Competition dates: 8-18th August 2016
Welson Wee Sheng Sim, 19 Sport: Swimming
Welson is not only the first Malaysian swimmer to qualify for the Rio De Janeiro Olympic Games, but he did so in record time. Welson splashed his way to the podium in ‘A’ cut fashion. At the 400m freestyle swim during the 47th Singapore National Age Group (SNAG) Swimming Championships, Welson scored a time of 3:50.33 and slid under the FINA automatic-qualifying time of 3:50.44 by a narrow .11 seconds! He didn’t stop there, the Kuching-born swimmer also claimed a FINA ‘A’ cut in the 200m freestyle. He earned his gold medal in a time of 1:47.67, clearing the FINA automatic-qualifying time of 1.47.97. It’s a proud moment for all Malaysians as he now holds the Malaysian National record, beating Daniel Bego’s long standing time of 1:49.21that was set in 2013. This will be Welson’s first Olympic event and we are sure he will be giving winning strokes! Competition dates: 6-13th August 2016 Follow him on: Instagram @welsonsim & Facebook at Welson Sim
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Wendy Ng Yan Yee, 22 Sport: Diving
Wendy has been hard at work ever since her first Olympic Games in London in 2012. “This time, I will do my very best to beat my personal best and will strive to achieve a good result and make my country proud. Wendy’s challenge is at water entry, and she has been training hard in China to perfect her moves. To make sure she’s directing all her focus into her sport, Wendy has deferred her semester at University Malaya. “This is a prestigious tournament … where elite athletes will compete to bring fame (to) their respective countries. I want to be mentally and physically prepared for that.” Diving has taught Wendy a lot about team spirit and struggling. “I overcame difficulties that I once thought impossible. I’ve learned to confront my injuries, laugh it off and get back to work. Being an athlete, I’ve learned that having a healthy body is a wonderful thing!” she says. Competition dates: 7-10th August 2016 and 12th-20th August 2016 Follow her on: Instagram @wendynyy & Facebook at Ng Yan Yee
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Mohd Azizulhasni bin Awang, 28 Sport: Track Cycling
Azizulhasni, better known as ‘Pocketroketman’ by his Sime Darby Track team, is currently the World No.1 keirin cyclist. This is the second time Azizulhasni has grabbed the number one spot after securing it in 2010. The Melbourne-based cyclist made history when he won the main keirin final in the second-leg of the Union Cycliste Internationale (UCI) Track World Cup stage. He was the first Malaysian gold medallist at the World Cup stage. He also held the title of World Cup leader in keirin for the year 2009, 2010 and 2011. The Terengganu-born cyclist, who’s heading to Rio as Asia’s top-ranked cyclist, stole the show at the Manchester World Cup 2011 with his heroics when a crash involving four riders resulted in his leg being pierced by a wooden splinter. At that moment, nothing stopped this determined cyclist, as he got back on his bike and staggered across the finish line. He won a bronze medal. Competition dates: 11-16th August 2016 Follow him on: Instagram @azizulawangofficial & Facebook at Azizulhasni Awang
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Datuk Lee Chong Wei, 33 Sport: Badminton
The current World No. 1, Lee Chong Wei will have another shot at Olympic glory. He will be one of the toughest contenders for gold in the Rio Olympics. Chong Wei is a good testament for never giving up. Although there was a setback in his career last year (he was suspended for eight months after a doping charge), he made an amazing comeback, smashing one victory after another at the US Open, Canada Open, French Open, China Open and silver at the World Championships. Our Malaysian superstar will be playing at the global badminton circuits for another two seasons. He’s taking the whole atmosphere differently now, enjoying himself more. But he is focusing all his attention on being physically and mentally strong during his training. Chong Wei made his Olympic debut in Athens 2004 before winning Olympic silver at both the 2008 and 2012 summer games. Competition dates: 11th-20th August 2016 Follow him on: Instagram @leechongweiofficial & Facebook at Lee Chong Wei
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Khairul Anuar Mohamad, 24 Sport: Archery
Another Malaysian made history when Khairul Anuar Mohamad became the first Malaysian archer to qualify for the Rio De Janeiro Olympic Games 2016. He booked his berth in the men’s individual event after winning the Continental Quota Tournament (CQT) in Bangkok last November. When he didn’t make the world meet at Denmark, Khairul who is World No. 32, managed to beat five opponents from North Korea, Nepal, Kazakhstan and Mongolia and secured his spot at the CQT. The former World No. 3 is proud to represent Malaysia four years in a row in the Olympics since 2004 in Athens. Although Khairul competed in the 2012 London Olympics with his team, this year Khairul will be a one-man army representing Malaysia in archery. Competition dates: 5-12th August 2016
Fatehah Mustapa, 27 Sport: Track Cycling
Fatehah Mustapa has been making waves since 2007, winning medals at every major event, from SEA Games to Asian Cycling Championships, Asian Games, UCI Track Cycling World Cup and many more. The Terengganu-born cyclist made the cut to Rio when she clocked in 11.334 seconds in the women’s sprint event at the Track Cycling World Championships in London recently, and sealed her spot within the Asian sprint slots. Fatehah has been training super-hard in Portugal for the upcoming Olympics and we’re sure to see her shine at the track! Competition dates: 11-16th August 2016 Follow her on: Instagram @tehacycling & Facebook at Fatehah Mustapa
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Cheong Jun Hoong, 25 Sport: Diving
The national diver went through a rough patch before getting her golden ticket to the upcoming Olympics. She may have missed her Aquatics World Championships in Kazan, Russia last year due to an injured heel during her training in China, but our girl wasted no precious time at the FINA Diving World Cup 2016 at the Maria Lenk Aquatic Centre in Rio, where she finished eighth in the preliminary round of the women’s 3m springboard individual. Here’s a celebratory fact: Malaysia is one of the three countries (the other two being Great Britain and China) that have secured full representation in the four Olympic women’s events (two each for the individual springboard and platform and one each for the synchro springboard and platform) for diving. Malaysia definitely boleh! Competition dates: 7-10th August 2016 and 12th-20th August 2016 Follow her on: Instagram @cheongjunhoong & Facebook at Cheong Jun Hoong
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Brazilian jiu-jitsu Jiu-jitsu is a martial art and self-defence sport created to teach smaller people to defend themselves against larger enemies. Founded by The Gracie family, it was inspired by a Japanese sport, Judo (also called Jujitsu) which trains the body and mind to fight opponent unarmed, using only hand holds and force. You have to learn how to defeat your adversary on the ground by applying joint-locks and chokeholds, but there are many other important moves in Brazilian jiu-jitsu, such as transitions, escapes, arm-locks, leg-locks and other types of chokes. Samuel Spiegelman, a jiu-jitsu coach, once asked his student what jiu-jitsu did for them. Most said they lost weight after just a few classes, many said they became more flexible, and that they had better mobility and strength. It keeps your brain sharp, too, because you have to memorise every detail in all the techniques, so focus is crucial. In fact, to master the moves, you may need to repeat them hundreds of times. Where to join: Leverage Combat Academy, call 017-317-2127); Monarchy MMA, call 03-2022-3608; Izza MMA, call 018-240-0863.
Body by BRAZIL Gisele, Alessandra, Adriana, Camila. Alright, so not all Brazilian women look like these famous models that come from this year’s Olympic Games host country. But we can all learn a thing or two from the physically fit women who live there. Here are four sports or workouts popular among women in Brazil, and reasons why you should join in the fun. By SOPHIA IVY JO 86
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Capoeira If you’re a big fan of fast routines and love moving your whole body while flexing your muscles, this sport is perfect for you! Capoeira was created by Brazilian slaves as a self-defence method (it started as a fight movement that was designed to look like dance so that the slavemasters wouldn’t realise their workers were training to fight). The movements form actions and dialogues that have various meanings. You need to use your hands, feet, legs, arms, elbows and head to attack or evade attacks from your opponent. Attacks can include headbutts, punches, slaps, kicks, body throws and takedowns. You will learn to coordinate your body with the rhythms of the songs played during a ‘game’. Great not only to build strength and flexibility, Capoeira moves develop balance, coordination and stamina and can equal many cardio workouts. Where to join: Brazil Fitness/Arte é Vida, call 016-713-2585; Grupo Capoeira Cordão Ouro Malaysia, call 017-345-4471; Au Capoeira Malaysia, call 012-378-5964.
The Brazilian Butt Lift
This is the secret to Victoria’s Secret supermodel Alessandra Ambrosio’s curvy, lifted bootie. Her trainer Leandro Carvalho created the Brazil Butt Lift exercises - a combination of cardio and sculpting exercises - just for her! The secret to the exercise’s success is Leandro’s ‘TriAngle’ training technique, which works all three major butt muscles- the Medius, Maximus and Minimus glutes - to lift, tone, and firm the butt, hips and thighs. Try this five-step routine at home: Plié- Stand with feet slightly wider than shoulder-width apart, arms at sides, toes turned out. Lower your body and squat as low as you can with arms raised to shoulder height for 20 reps on each side Touchdown - Stand with feet shoulderwidth apart, toes pointed forward and squat at 90 degrees. Step left leg into a deep reverse lunge, place your right hand on the floor and raise left hand palm facing out. Repeat 20 reps each alternating sides Explosive Lunge - Lunge forward then jump up pushing the floor. Switch legs midair with another foot forward in a lunge position and continue 20 reps each alternating side
Volleyball It’s the second most popular sport in Brazil, and the country’s women’s volleyball team made the country proud for winning at the Athens 2004 and London 2012 Olympics. Whether it’s played competitively or for fun on the beach, every volleyball game draws a crowd and most people join in. Volleyball helps build muscle on your lower legs, thighs, abdominals, shoulders, arms and upper body. According to Athletico Physical Therapy, a volleyball player can burn up to 585 calories during a 45-minute game. Due to the quick pace, it demands a number of techniques during the course of play, in which players need to serve, pass, set, attack, block and ‘dig’ the ball. Good balance is key, working both your upper and lower body strength, and you need to be fast to play it well. Where to join:City Rangers Volleyball Club (Facebook at City Rangers Volleyball Club, visit cityrangers.wordpress.com)
Lateral Sliding Squat with Towel - Stand with feet together, arms at sides with right foot on top of a small folded towel. Shifting weight to left leg, bend left knee 45 to 90 degrees while sliding right leg and towel slowly out to the side as far as is comfortable for a count of four. Slowly draw right leg back to start for a count of four while straightening left leg. Repeat for 30 seconds. Squat with Kick-Backs - Stand with legs shoulder-width apart, arms at sides. Sit back into a squat keeping weight on heels, then lift right leg straight behind you, keeping hips pointing forward while extending arms and switch sides for 20 reps each. *Remember that proper form is very important in all kinds of exercises. Make sure you wear the right gear, don’t forget to stretch before and after.
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live healthy I did it!
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Two years ago, Amanda Sura Nanta made the decision to improve her lifestyle in order to manage her asthma problem, which she’d had since she was a child. All she’s aimed for was to reduce the shortness of breath that comes with being an asthmatic. But when she started working out and eating better, she aimed higher, becoming inspired to get even fitter, stronger and more toned.
It all started with Bootcamp
“I was very active in sports during middle school and when I got into a university in Perth, Australia, I was introduced to an even more serious kind of routine, a Bootcamp, which I had very little knowledge about, but really loved. I was very new, and, honestly, it was the first time I heard people using the terms ‘reps’, ‘planks’, or even ‘burpees’! Though I am not really new to running and doing sit ups or push ups, it actually took me a while to finish the routines; I would lose my breath, and my asthma made it worse. That’s when I realised I need to build up my stamina because it’s just not fun to get tired that easily.”
From bootcamp to deadlifts “Here’s the thing. After I came back from Perth, I stopped Bootcamp so I went for other classes, like yoga, but I didn’t feel like it’s suitable for me. It’s a slow-paced workout and I wanted something that gives me an adrenaline rush. Then
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Photography by Robin Liew; hair and makeup by Zamri Zainol from Lancôme
I tried Zumba, which also wasn’t good I have better posture, I don’t struggle enough. One day, upon signing up at when I climb stairs or when I have to Fitness First, I got myself a personal run and I feel much lighter when I move trainer and choose to go for strength around doing every day stuff. Right training - from there, I found out about now I feel confident with my body, I am deadlifts and High-Intensity Interval happy and glad that I took this step for Training (HIIT) and immediately made myself. I always look forward to hitting them my weekly routine. I was pretty the gym after work because, when you excited, though there was a small part love what you are doing, your workout of me saying I might get bulky. But then, is a treat, not a chore!” after doing some research and sharing my thoughts with the professionals, Her thoughts the fear went away!” “Don’t be afraid to push yourself. The feeling of completing a sweaty routine, Her deadlifts and crushing your personal goals and being able to make yourself proud and happy cardio experience will give you a confident boost that “I remember doing my first set of every woman deserves!” deadlifts and I used an empty bar! I could really feel my muscles contract! Now (it’s been a year), I am able to do 10kg to 15kg of weight for five to ten reps and barbell lifts at about 15kg to 20kg. My training regime is not about how heavy I can lift, but I focus on repetitions and consistency, such as ten reps this week, 15 reps next! Also, my training regime also includes leg presses - to tone my thighs and leg muscles, using weights that range from 40kg to 60 kg. Besides doing weight training, I also do love boxing, plyo-box jumps, rowing, and lateral machine. Other than that, I always remind myself to stay focused and get my head in the game. And also to be careful whenever I lift while doing strength training so I don’t hurt myself. Honestly, I fear the recovery period; you can be bedridden with no chance of staying active! I’ve also heard horror stories from my friends, like getting a chipped tooth from fallen weights, but, thank God, I’ve been lucky not to have that happen!
TO GET A SWEAT-PROOF LOOK:
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[A]
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[A] Lancôme Juicy Shaker (RM95) [B] Lancôme Advanced Genifique (RM298) [C] Lancôme Blush Cushion (RM145) [D] Lancôme Blanc Expert Cushion High Coverage (RM188)
The ultimate fitness goal “It’s simple! I wanted to have a better grip at being active and, most importantly to look toned and lean, but not skinny. Despite what others said about women who lift, I am one step closer to my goals and I love my muscles! In fact, I can feel the difference. My asthma doesn’t bother me, my strength, eating habits and attitude has improved immensely! I don’t wheeze as much after my cardio, SHAPE.COM.MY AUGUST 2016
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Paddleboarding, surfing, beach volleyball. Kate Hudson is a fan, and so she knows what makes for the perfect sporty-sexy swimsuit. Here, she models this summer’s best picks and talks about what it takes to look and feel this fit.
By Claire Connors Photographs by Arthur Belebeau
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“I love my shape because I work really hard at it. I honour my body by working out and seeing what it can do.� F I T F A S H I O NI
This page: Fabletics swimsuit (fabletics.com). Sydney Evan earring (sydneyevan.com). Opposite page: Mara Hoffman rash guard (everythingbutwater.com). Zigilane bikini bottom (zigilane.com). Illesteva sunglasses (illesteva.com). Sydney Evan spike earrings (sydneyevan.com). AUrate New York bar earrings (auratenewyork.com). Opening pages: Sauvage bikini top and bottom (sauvagewear.com).
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Nothing comes between Kate and a great workout.
THE FIRST DANCE . . . IT TOOK ME AWHILE TO GET IN THE GROOVE
“I was three years old when my mom [Goldie Hawn] enrolled me in dance class, and I practiced intensely until I was about 14. I was not a big fan of ballet, but she made me do it. Now I’m so grateful that she didn’t allow me to quit. It was the best thing she could have done for me. In dance, you’re constantly competing with yourself, and you’re only as good as your practice. It taught me discipline, and so did soccer, which I fell in love with at age 14. I was an athletic kid, and I played soccer throughout high school. I was always moving. When I wasn’t playing soccer or dancing, I was outside riding my bike or hiking on our ranch.”
A ZEN PERIOD THAT DIDN’T LAST
“After high school, I went through a hippie yoga-retreat phase, but I eventually decided that wasn’t my thing. I don’t have the time that you really need to dedicate to the practice. I do love what yoga does for my body, and I take a class once in a while, but it’s never going to be my go-to. And that’s OK. Do what makes you happy.”
MY BODY BREAKTHROUGH
“I was 19 when I discovered Pilates, and I’m still doing it. It’s the workout my body really responds to. It’s all about alignment, elongating your spine, and strengthening your core. It makes me feel my strongest. Pilates is always challenging. The advanced moves are amazing, but so hard. I also love TRX because it’s similar to Pilates in that you use your own body weight. But for me, Pilates is the best.”
OUTDOORS WINS, NO MATTER WHAT
“I’m a nature girl. I grew up in Colorado and was always outside. I still am, even when I’m in the city. If I’m in Amsterdam, I get on a bike, ride everywhere, and really see the place. I love that freedom, which you can’t get in a car. In New York City, if I’m staying downtown and have a meeting uptown, I’ll put on my earphones, listen to great music, and just walk. There is nothing better than walking in Manhattan.”
NEXT PHASE: THE AGGRESSION WORKOUTS
“Sometimes I just need to do aggressive routines, like boxing. I also recently tried a popular new workout in L.A. by Taryn Toomey, called the Class, and I loved it. It’s kind of hard to describe—it’s like an intense boot camp combined with cardio and yoga. It’s also a spiritual
experience in which you get rid of old toxic energy. It’s very cool but definitely for people who are really into pushing themselves hard.”
WHEN I CAN’T GET TO THE GYM
“There are a couple of workout apps that I use, like QE2, a full-body routine created by my Pilates teacher, Nicole Stuart. It keeps me in tip-top shape. Then there’s Hot5, which I love because each workout is only five minutes long. When I’m in a hotel room and feeling jet-lagged, I can do one or two and it really gets me going. I also like Sworkit. You can do it anywhere, even in the smallest space, and break a good sweat in just 15 to 20 minutes.”
AND OF COURSE, THE FOOD FACTOR
“Enjoying good food is a huge part of being healthy and happy. When I was growing up, everybody came to our place for dinner on Sundays. It was a joyful house. Food was very important; there was always something good cooking. Mom went to India a lot in the seventies, so she made curries and dal. She cooks Southern food, too—her dad was from Arkansas. She makes a mean biscuits and gravy and chicken and dumplings. My mom has always been healthy, but she’s not a health nut. I’m the same way. I absolutely believe in enjoying my food, especially when I travel. I don’t eat a lot of meat when I’m home, but I can’t be in Germany and not eat the bratwurst. I just love it so much.”
F I T F A S H I O N Fabletics bikini top and bottom (fabletics.com). Pearl Collective earrings (pearlcollective.com).
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Styling by Amy Berlin Dubin; hair by David Babaii/Tracey Mattingly for GHD Tools; makeup by Monika Blunder/The Wall Group for Honest Beauty; manicure by Janeen Parave; set design by Abraham Latham/Art Department
Her MO: Be totally fine with doing it on the fly. “Some people need structure and a regimen, but I’m not a planner,” says the free-spirited 37-year-old actress, mom of two boys, author of the recent book Pretty Happy: Healthy Ways to Love Your Body, and cofounder of the Fabletics activewear line, which just launched a swimsuit collection. “When I exercise, I need to connect to myself and see how I’m feeling at the moment, because my mood is constantly changing,” she explains. Figuring out what really works for her physically and emotionally—and just as important, what doesn’t—has been a lifelong journey, and as Kate will tell you, she has tried about a billion different workouts along the way. Today, she’s finally landed on a listen-to-your-body and stay-motivated philosophy that has gotten her the very best results of her life. Live and learn! Here, she walks us down her (sometimes bumpy) workout road.
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LOOK
HOT
from
BEHIND
YOU’RE ABOUT TO DISCOVER YOUR NEW BEST ANGLE. GET SCULPTED SHOULDERS, A SEXY BACK, A PERKY BUTT, PLUS CARVED HAMSTRINGS AND CALVES— ALL IN ONE POWERFUL ROUTINE. By Jaclyn Emerick Photographs by Martin Rusch
F I T F A S H I O NI
This page: Vie Active sports bra. Nesh NYC leggings. Opposite page: Mia Brazilia sports bra. Koral leggings.
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DEVELOPED HAMSTRINGS MAKE YOU RUN FASTER. FIRM GLUTES HELP YOU JUMP HIGHER.
F I T F A S H I O NI
This page: Work by Lovers & Friends sports bra. Blue Life leggings. Adidas sneakers. Opposite page: Michi sports bra. Nesh NYC leggings. Adidas sneakers .
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“STRENGTHENING THE BACK OF YOUR BODY FROM SHOULDERS TO CALVES WILL KEEP YOU UPRIGHT AND MOVING PROPERLY,” SAYS EXERCISE PHYSIOLOGIST MICHELLE LOVITT.
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Lovitt, an exercise physiologist in Los Angeles who’s known for getting celebrities and athletes into top shape. It’s natural to want to show more love to the muscles you face in the mirror, especially your arms, abs, and quads. But neglecting your flip side creates a major front-back body imbalance that over time causes problems, Lovitt says. For starters, it wreaks havoc on your posture. “Weak shoulders round forward, and your abs and lower back have to pick up the slack for lazy glutes, which can cause you to develop a pelvic tilt,” Lovitt explains. But strengthen your rear delts and back muscles, and your shoulders will shift back and down and your abs will elongate, making you instantly appear taller, slimmer, and more confident. You’ll also slash your risk of getting sidelined by an injury. According to research, women’s
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hamstrings are typically 40 percent weaker than their quads, an imbalance that has been linked to damaged knee ligaments; even that up and you’re standing on a more solid base. “Stronger glutes and hamstrings also improve hip extension,” Lovitt says. This may not seem like a sexy sell to you, but better hip extension means you’re less likely to develop lower-back, knee, and ankle issues. Plus, you’ll improve the overall quality of every workout you do, Lovitt says. And let’s be honest: Having sleek shoulders, a defined back, and a tight butt looks good. (Just because you can’t easily see all of your hard work doesn’t mean everyone else can’t.) This routine is stacked with multijoint movements (complex exercises that work multiple muscles at once rather than isolating just one) that strengthen and sculpt every muscle in your posterior
chain. “These moves work to create balance between the front and back of your body, and also bilaterally, challenging your dominant and nondominant limbs separately,” Lovitt explains. The result: You’ll eliminate weakness and eventually be able to move faster and more powerfully in every direction. This isn’t a sweaty HIIT routine that calls for doing as many reps as possible against the clock. Rather, burning calories is a by-product of your slow, deliberate sculpting. Good posture is essential to ensure that the proper muscles take on the load. “You want a neutral spine for every rep,” Lovitt says. “Squeeze your shoulder blades into your spine and stick your butt back and up.” Once you try Lovitt’s approach, you’ll never look back—unless it’s to admire your gorgeous backside.
Hair by Ian James/The Wall Group; makeup by Sage Maitri/The Wall Group
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Behold the sculpted backside. It does so much more than make your rear view amazing. By training the muscles you don’t regularly see, your body becomes stronger and more defined and powerful. You’re able to run faster and jump higher, to have better posture and fewer aches and pains. These transformations begin when you start working the rear shoulders, lats, glutes, hamstrings, and calves, but also when you mind some smaller muscles—many of which you may not have even heard of, like the multifidus and the erector spinae—that have big functions, such as supporting and extending your spine and allowing you to bend and rotate. Together, this entire grouping of muscles and tendons, called the posterior chain, works to keep you upright and moving properly. And when you dedicate your reps to it, you’ll end up looking leaner and taller, says Michelle
F I T F A S H I O NI
This page: Nesh NYC sports bra. Michi shorts. Opposite page: Body Language sports bra. Tory Sport leggings . Nike sneakers.
←A/B
1 PLIÉ BEND-EXTEND
WORKS SHOULDERS, TRICEPS, BICEPS, BACK, ABS, BUTT, INNER THIGHS, CALVES
Stand with feet wide and toes turned out, holding a weight in each hand with elbows bent tight to sides and palms facing up. Lift heels to rise onto balls of feet. A Squat to start. B Stand, lowering heels and extending arms out to sides (with a soft bend) at shoulder height. Return to start. That’s 1 rep. Do 12 to15 reps.
Your workout
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Do these moves in order for the number of reps indicated, resting for 30 seconds to one minute between moves. Repeat the circuit two more times. Do this routine two to three days a week on alternate days. Aim to increase the amount of weight you use after two to three weeks.
You’ll need
A set of medium-weight dumbbells. Lovitt suggests 2 to 3kg for beginners and 4 to 5kg for intermediate or advanced exercisers.
←A/B
2 SQUAT RAISE
WORKS SHOULDERS, BACK, ABS, BUTT, QUADS, HAMSTRINGS
Stand with feet hipwidth apart, holding a weight in each hand with arms by sides. A Raise straight arms out to sides at shoulder height with palms facing down to start. B Squat, drawing arms forward in front of chest at shoulder height. Return to start. That’s 1 rep. Do 12 to15 reps.
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Lorna Jane crop top . Alo Yoga leggings. Nike sneakers .
4 REVERSELUNGE TWIST WORKS SHOULDERS, BACK, ABS, OBLIQUES, BUTT, QUADS, HAMSTRINGS
3 DEAD LIFT ROW
WORKS SHOULDERS, BACK, ABS, BUTT, HAMSTRINGS
Stand on left leg, right leg hovering above floor behind you, holding a weight in each hand with arms extended down and weights resting on thighs to start. Hinge forward from hips to lower torso and weights toward floor until chest is parallel to floor, lifting extended right leg behind you. Bend elbows out to sides, pulling weights up toward chest until arms form 90-degree angles [shown]. Lower weights, and return to start. That’s 1 rep. Do 12 to15 reps. Switch sides; repeat.
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Stand with feet hip-width apart, holding a weight in each hand with arms by sides to start. Step right leg back, bending both legs 90 degrees. Raise straight arms out to sides at shoulder height with palms facing down as you rotate torso over left thigh [shown]. Return to start. Switch sides; repeat. That’s 1 rep. Do 12 to15 reps.
6 ALL-FOURS LEG LIFT
WORKS BACK, ABS, BUTT, HAMSTRINGS
Start on floor on all fours. Extend right leg straight behind you with toes resting on floor. Keeping hips square, lift right leg as high as you can [shown]. Pause, then lower leg. That’s 1 rep. Do 12 to15 reps. Switch sides; repeat.
“INCREASED MUSCLE MASS MEANS A BETTER CALORIE BURN THROUGHOUT THE DAY, WHICH LEADS TO A BIGGER FAT LOSS WHEN YOU AREN’T WORKING OUT,” LOVITT SAYS.
7 REVERSE PLANK-UP
WORKS SHOULDERS, BACK, ABS, BUTT, HAMSTRINGS, CALVES
Sit on floor with legs extended and together and palms pressing into floor behind hips with fingertips facing forward. Push hands and heels into floor to lift hips until body forms a straight line from shoulders to heels [shown]. Return to start. That’s 1 rep. Do 12 to15 reps.
5 PLANK BIRD DOG WORKS BACK, ABS, BUTT
Start on floor in plank on palms. Lift straight right leg off of floor. When balanced, lift left hand off floor and extend arm straight forward at shoulder height with palm facing down [shown]. Return to start. Switch sides; repeat. That’s 1 rep. Do 12 to15 reps.
↑A ↖ B
8 SPLIT-SQUAT PULL-DOWN WORKS BACK, BUTT, HAMSTRINGS
Stand with feet hip-width apart and right leg forward, holding a weight in left hand with arms by sides. Raise left hand overhead with palm facing forward. A Squat, keeping arm overhead. B Stand, pulling weight down to chest. That’s 1 rep. Do 12 to15 reps. Switch sides; repeat.
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50 minutes— make that your workout time and you’ll maximise your fitness, calorie burn, and overall health from head to toe, research finds. Learn how to hit the gym smarter, not harder.
The exercise sweet sp t
By Virginia Sole-Smith
A As you head outside for a long run or crank up the resistance in Spinning class, you’re focusing on muscles you’re going to build and calories that are being burned. But it turns out you should also be thinking about how your hormones will be affected. Estrogen and progesterone, the two most important female sex hormones, have a surprising and strong connection to your workouts, research shows. And how hard and long you exercise changes these chemicals in a way that profoundly influences your health. Done properly, working out helps keep your estrogen and progesterone levels balanced. This is a big deal. It means, as doctors have discovered, that you have enormous control in maintaining your wellness from top to bottom. “We tend to think of estrogen and progesterone only in terms of ovulation and menstruation, but they’re actually critical for the health of every cell and organ in our bodies,” says Jerilynn Prior, M.D., a professor of endocrinology and metabolism at the University of British Columbia and the founder of the Centre for Menstrual Cycle and Ovulation Research in Vancouver. For instance, studies show that estrogen helps shield brain cells from damage caused by oxidative stress and beta-amyloid protein, which is thought to be a culprit in Alzheimer’s disease. And estrogen and progesterone play crucial roles in women’s bone and cardiovascular health, says Jennifer Ashton, M.D., the ABC News senior medical contributor for Good Morning America and an ob-gyn in Englewood, New Jersey. But keeping these hormones balanced is key to netting the benefits. Repeated sweat sessions that are too long or too intense can backfire, throwing estrogen and progesterone out of whack, studies have found. More than an hour of vigorous activity every day can have a negative impact on your reproductive system, according to research published in the journal Human Reproduction. Specifically, it affects the hypothalamus, a gland in the brain that directly influences your levels of estrogen and progesterone,
says Raul Artal, M.D., the chairman emeritus of the Department of Obstetrics, Gynecology, and Women’s Health at Saint Louis University. For fit women, the goal is simple: exercise enough to keep estrogen and progesterone functioning normally without getting too gung ho and going overboard. Once you find that exercise sweet spot, you can keep your hormones on track and improve your health. And because you’ll be working out smarter, not harder, you’ll have more energy, motivation, and free time to boot. Here, your healthiest plan:
KEEP YOUR WORKOUTS TO 50 MINUTES
That’s enough time to build muscle, burn calories, improve your fitness, and get the results you want without going into overdrive. Do one or two days of high-intensity interval training (HIIT) a week for the biggest overall health and fitness benefits, says John Porcari, Ph.D., a professor of exercise and sport science at the University of Wisconsin–La Crosse. The other days, stick with a moderately intense fitness routine, like strength training or hiking. Of course, you may sometimes need to do longer workouts, as you would when training for a race, say. In those cases, don’t go all out the entire time. Mix in a few minutes of slower, steady-pace jogging, and alternate between the two.
FUEL UP PROPERLY What you eat is important too. Make sure you’re consuming enough food to stay fueled. “If you ovulate during the week or two before your period, your ovaries produce more progesterone, which raises your core temperature, so you naturally burn more calories,” Dr. Prior explains. And that’s on top of what you’re already torching through your workouts. “That means you’ll need to eat about 300 extra calories a day,” she adds.
MAINTAIN A HEALTHY WEIGHT Being too heavy or too thin can cause your hormones to fall out of sync. Fat tissue produces extra estrogen, too much of which can eventually stop ovulation, impair fertility, and encourage the growth of cysts and tumors. Without enough body fat, however, estrogen levels drop and can harm your bone and heart health. Aim to keep your body fat at 21 to 24 percent of your weight, which is what experts at the American Council on Exercise deem healthy. Work out smartly, and eat meals that include a mix of protein, fiber, and good-for-you fats—oatmeal topped with berries and walnuts, a salad with chicken and avocado, and salmon with brown rice and asparagus—and you’ve got the power of health in your hands.
So, how do estrogen and progesterone work again?
B
oth of these hormones are produced by your ovaries as part of your monthly cycle, which can last anywhere from 21 to 35 days and is divided into phases. During the first, known as the follicular phase, your brain signals your pituitary gland to send follicle-stimulating hormone (FSH) to your ovaries, so they step up the production of estrogen to thicken your uterine lining. During ovulation, the sharp rise in FSH is followed by an increase in luteinizing hormone, which prompts your ovaries to release an egg. Next comes the luteal phase, when your levels of estrogen and progesterone rise to keep your uterine lining intact so that an egg can implant itself there in case of pregnancy. If you don’t become pregnant, estrogen production halts, and this triggers your period. Even under ideal circumstances, all these hormonal fluctuations trigger a cascade of physical and emotional effects: During the follicular phase, for instance, increased estrogen levels may cause breast tenderness.
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CONTOUR MAGIC Contouring has come a million miles and we’ve all learnt a trick or two along the way. But when a new palette comes along, we still get excited. Kat Von D’s Beauty Shade + Light Contour Face Palette (RM250), comes with three matte contouring shades and highlighters to help you sculpt your look, and in a texture that blends effortlessly, to boot!
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Clarins Anti-Aging Treatment Essences are made for women of all ages; Multi Active Treatment Essence Vitality Booster-Age 25+ (RM200), Extra-Firming Treatment Essence Bounciness Enhancer-Age 35+ (RM215) and Super Restorative Treatment Essence Smoothness Enhancer-Age 45+ (RM265). The powerful plant extracts in each essence are made especially for Asian women to slow the ageing process.
INSTANT HYDRATION Hada Labo’s Hydrating Cream (RM69.90) promises radiant and well-hydrated skin. This alcohol- and fragrance-free moisturiser is designed to protect your skin from dryness thanks to a combination of vitamins A, C and E, and Hyaluronic Acid. The powerful anti-oxidant ingredients can restore and replenish moisture deep inside your skin so it regains suppleness and density.
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SHEER LIP BALM LipIce Sheer Color (RM15.80) is made for outdoor activities. Enriched with beeswax, Argan oil and other naturally moisturising ingredients, it helps keep your lips moisturised and flake-free for up to 10 hours. This colour-chameleon lip balm also contains Vitamin E for protection, making your lips look lush and kissable all day!
VIBRANT KISSES We’re in love with the new PRADA Candy Kiss (RM481)! It’s a feminine scent that’s bright and bold and is infused with hints of uplifting vanilla and orange blossom that lingers. And what’s not to love about the white and vibrant pink design?
FUN MOUSE Brighten up your workspace with Logitech’s 2016 Party Collection (RM69), which features a variety of quirky designs in vibrant colours. This wireless mouse can last up to 12 months on a single battery and its nano USB receiver enables you to roam as far as 10 meters away. There’s also a comfy scroll wheel that helps you navigate smoothly whether you are using Windows, Mac OS, Chrome OS or Linux.
ULTIMATE CUSHIONING Say goodbye to painful post-run toe cramps with Saucony’s Guide 9 (RM469). The lightweight running shoe is designed with the latest EVERUN Topsole system for ultimate cushioning and smoother landings between strides. Not only does the new TRI-FLEX outsole help prevent late-stage pronation, its seam-free toe box also enables proper toe splay, providing major support and comfort.
SOUND ASLEEP Vono’s ErgoBed mattresses are designed for great support, while their Intalok Springing System give you two times more spring counts, as well as a layer of high quality latex foam. The ErgoBed series are available for the whole family, ranging from Single, Super Single, Queen to King and retails from RM1,199 to RM2,799.
FINEST QUALITY CUPPA HEALTHY HEART Nestlé Omega Plus® Milk with Oats (RM19.98 for 10 sachets) combines two naturally-derived cholesterol-lowering ingredients, Acticol® and Beta-glucan. This two-pronged attack to block and remove cholesterol works is said to work more effectively than eating oats alone.
Enjoy the perfect cuppa every morning with Nespresso (from RM599 for the machines; and from RM2.10 for the capsules!) The 23 Grand Cru coffees come in sealed aluminium capsules to ensure freshness from every extraction. With every purchase of the Grand Cru, you are entitled to become a member of the Nespresso Club, which gives you a number of benefits, including personalised services.
ICONIC WATER Evian has a new look. The latest version of the bottle is designed with clean lines, and features beveled ‘mountain ridges’ and a label-less look that’s simple and elegant. We also love the neatly carved ‘evian’ at the bottle’s base, which gives it a playful touch.
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promotion
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HOW TO ENTER 1. Log onto www.shape.com.my. 2. To participate, you must first complete a registration form. This is a one-time registration process and your details will be kept for future contest entries. 3. After you have registered, you will only be required to enter your username and password for future contest submissions. 4. You are only allowed to submit one entry per contest (unless stated otherwise). 5. Promotion period: 1 August 2016 to 31 August 2016. Terms & conditions: This contest is open to all residents of Malaysia. Employees of Blu Inc Media Sdn Bhd, sponsors, their advertising agencies and immediate families are not eligible to enter the contest. Late, incomplete and unclear entries will not be entertained. The decision of the judges is final and no correspondence will be entertained. Prizes must be taken as provided and are neither transferable nor exchangeable for cash. Winners will be notified by email.
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HOW TO ENTER 1. Log onto www.shape.com.my. 2. To participate, you must first complete a registration form. This is a one-time registration process and your details will be kept for future contest entries. 3. After you have registered, you will only be required to enter your username and password for future contest submissions. 4. You are only allowed to submit one entry per contest (unless stated otherwise). 5. Promotion period: 1 August 2016 to 31 August 2016. Terms & conditions: This contest is open to all residents of Malaysia. Employees of Blu Inc Media Sdn Bhd, sponsors, their advertising agencies and immediate families are not eligible to enter the contest. Late, incomplete and unclear entries will not be entertained. The decision of the judges is final and no correspondence will be entertained. Prizes must be taken as provided and are neither transferable nor exchangeable for cash. Winners will be notified by email.
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MAGAZINE EXCLUSIVE JATOMI FITNESS Rev up your training with Jatomi Fitness, one of the world’s most innovative fitness club operators, which offers stateof-the-art equipment, certified and professional personal trainers and a vibrant gym atmosphere. "We strive to be different. Our key objective is to deliver results to our members in a clean and friendly environment. We know what our members want, and we do everything we can to help each achieve their fitness goals." – Trevor Brennan, Group Managing Director of Jatomi Fitness. Jatomi Fitness clubs feature the latest in training techniques and equipment and a wide variety of classes that includes JATOMI Fitness signature programmes, such as Fit Girls, Pure Pump, Burn-It, Escalate (HIIT) functional training and Les Mills programmes. For more information, go to www.jatomi.com.
Your Body. Your Choice.
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I have read and understood the notice at (http://promo.bluinc.com.my/personal-dataprotection-notice/) of Blu Inc Media Sdn Bhd ("Blu Inc") regarding the processing (including the collection, use, disclosure, holding and storing) of my personal data, and hereby consent to have Blu Inc process my personal information for the purposes and to the extent stated above. Get the August 2016 issue of SHAPE Malaysia. Photocopies of the entry form are not accepted. Fill in your particulars, and send your completed entry form to: SHAPE Marketing & Communications Department, Blu Inc Media, Lot 7, Jalan Bersatu 13/4, Section 13, 46200 Petaling Jaya, Selangor. Winners will be chosen by random draw, and will be notified via email and SHAPE Malaysia website: shape.com.my. You are only allowed to submit one entry per contest (unless stated otherwise). Closing date: 31 August 2016. This contest is open to all residents of Malaysia. Employees of Blu Inc Media Sdn Bhd, sponsors, their advertising agencies and immediate families are not eligible to enter the contest. Late, incomplete and unclear entries will not be entertained. The decision of the judges is final and no correspondence will be entertained. Prizes must be taken as provided and are neither transferable nor exchangeable for cash.
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MAGAZINE EXCLUSIVE SOLEUS CHICKED Soleus Chicked is named after the running term 'Chicked', which refers to when a female runner passes a male runner. The watches have a host of functions for comprehensive run tracking, such as a 30-lap run memory, five interval timers, two alarms and a backlight for display during night runs. Besides the attractive colours, its ergonomic, silicone-moulded strap has breathe-able holes that keep your wrist sweat-free whether you're on a run or wear it all day.
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I have read and understood the notice at (http://promo.bluinc.com.my/personal-dataprotection-notice/) of Blu Inc Media Sdn Bhd ("Blu Inc") regarding the processing (including the collection, use, disclosure, holding and storing) of my personal data, and hereby consent to have Blu Inc process my personal information for the purposes and to the extent stated above. Get the August 2016 issue of SHAPE Malaysia. Photocopies of the entry form are not accepted. Fill in your particulars, and send your completed entry form to: SHAPE Marketing & Communications Department, Blu Inc Media, Lot 7, Jalan Bersatu 13/4, Section 13, 46200 Petaling Jaya, Selangor. Winners will be chosen by random draw, and will be notified via email and SHAPE Malaysia website: shape.com.my. You are only allowed to submit one entry per contest (unless stated otherwise). Closing date: 31 August 2016. This contest is open to all residents of Malaysia. Employees of Blu Inc Media Sdn Bhd, sponsors, their advertising agencies and immediate families are not eligible to enter the contest. Late, incomplete and unclear entries will not be entertained. The decision of the judges is final and no correspondence will be entertained. Prizes must be taken as provided and are neither transferable nor exchangeable for cash.
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fit & famous SIMPLE STRATEGIES YM Che Puan Amelia Thripura Henderson (known as Amelia Henderson on TV) has been in the industry since she was 10 months old. She’s now a TV host on GoAsean, and an emcee, actress and model. Amelia is going to host a new TV show on health and wellness which will be aired this month on Astro’s Bella HD and Mustika HD channels. What’s new with you? “I am hosting a new English-language TV show called B Healthy, about health and wellness. I enjoyed filming it because I feel like the fitness industry in Malaysia is getting bigger, so if anyone out there wants to revamp their lifestyle and wants to adopt a healthier approach, the show would be perfect for them.” Hosting or emceeing? “Both! Coming from a theatre background, being an emcee is quite familiar to me. When I’m emceeing, I love the feedback from the audience and interacting with them while TV hosting is all about you, the camera and the crew, which means there is less pressure and you can work on it for as many takes as you need to.” How do you spend your weekends? “I always have something to do on the weekend. If it’s not filming, there are usually events to attend. But whenever I really am free, which is quite rare, I’ll spend time with the family or go for a movie and hang out.” What’s your fitness routine? “I’ve always loved dancing! So every now and then, I’ll try to slot in a dance class into my schedule. Other days, I go for a run with my family. But for the most part, I try to incorporate movements into my daily routine, like taking the stairs instead of the lift.” Your best version of a healthy diet? “I try my best to always make a healthier choice. I’ll pack my own meals to work or, whenever I eat outside, go for the steamed option instead of fried. I don’t believe in micro-managing my food intake or obsessing over my weight. I know my limits. So if I really want a sweet treat, I won’t deny myself.” 112
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What’s your skin care regime like? “Honestly, I have quite fussy skin! It can be very sensitive to pretty much everything and, to top that off, I have eczema! So I choose my products carefully. I go for a gentle skin cleanser, followed by a toner and a moisturiser. And I always (ALWAYS!) take my makeup off as soon as I am done with it.” Three must-haves in your handbag? “My phone! (of course), camera and lip balm.” Who inspires you? “My mum! She inspires me in life, generally in everything. I admire her work ethic, her brilliance, kindness and, the best part is, she is always right! I love how she has the ability to know what’s best for me and I can always seek her advice, regardless whether it’s about work or anything else.”
What is your mantra? “Carpé Diem, which means seize the day! I love it because I think no matter who you are and what you’re doing, in order to be successful and be in a happy place, all you have to do is to adopt a positive mindset and apply 200% to whatever you choose to do. With good intentions and a good heart, you will eventually get there.” What is your most memorable moment? “When I played the role of Karen in Speed the Plow at KLPAC. It was very challenging as there were only three characters and my character was the main antagonist. I remember having a three-page-long monologue to accomplish and I’m so glad that I managed to pull it off and that everything went really well.”