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Body proud

+

75

ways toreach your goals in2017

Flat abs

‘‘I’m the fittest I’ve ever been!’’

Dewy skin everyday

25 genius tips

3keymoves

Bold &bright meal ideas

Jan/Feb 2017 shape.com


DON’T WASH YOUR HAIR...

FUEL IT

©2016 P&G


READY. SET. HYDRATE. Thirst things first: introducing innovative moisturizers for peak-performance skin. Visit any Sephora for a free sample

FIRM KATE SOMERVILLE Wrinkle Warrior

DRENCH

Fight off visible fine lines with this groundbreaking 2-in-1 moisturizer and serum formula..

PETER THOMAS ROTH Water Drench Hyaluronic Cloud Cream Deliver a surge of hydration with this oil-free, soft-as-air formula for dewy, refreshed skin.

SOOTHE FRESH Rose Deep Hydration Face Cream Lock in all-day hydration with this soothing, lightweight gel cream for petal-soft skin.

GLOW GLAMGLOW Volcasmic Matte Glow Moisturizer This moisturizer is formulated with volcanic minerals that soak up oils to provide a matte glow.

PRIME

BRIGHTEN

FIRST AID BEAUTY Hello FAB Coconut Skin Smoothie Priming Moisturizer Create a smooth, even texture and healthy-looking glow with this moisturizing coconut water makeup primer.

DRUNK ELEPHANT Lala Retro Whipped Cream Indulge in this decadent cream that encourages radiance and leaves skin soft yet non-greasy.

Let’s Beauty Together


©2016 P&G

EYESSHOULD SHOWSTRENGTH NOTYOURAGE A collection to fight every eye concern: Brighten, Depuff, Li, Smooth, or Ultimately, all of it. #AGELESS


contents

F I T F A S H I O NN

Below: L*Space by Monica Wise Bowie Wrap Swim Top ($99, lspace.com). Michael Michael Kors Lace Up Bikini Bottom ($58, michaelkors.com). Diesel Double Down Watch ($100, macys.com).

p134

Kate Beckinsale on how rebooting her routine helped unlock her best body yet.

JANUARY/FEBRUARY 2017 5


contents

Cover Stories 17 Body proud!

Workouts 53 Master the

Motivation&Inspiration 10 Post, pin, tag,

134 Motivate like click & tweet Kate: Cover star Beckinsale’s 12 Letter from 58 Ask Jac: secret to a body the editor 29 Dewy skin A rundown of the breakthrough every day: rower; how to 17 You Right Now: 138 Imagine a 25 genius tips improve mobility Tips to boost renewed you: your beauty, 53 Cool new 60 Rev your ride: Harness the mind, and body workout gear The must-try air power of bike workout visualization 119 Be stronger, live 78 Flat abs: longer: Make 160 Be the boss of 3 key moves 66 Hit the slopes your DNA fitter your body: Gain confidence, and 93 Bold & bright 72 Mind Before 124 Sex so good, let it snowball meal ideas Body: Trainer you’ll see colors: Jen Widerstrom Great sex— 134 Kate Beckinsale: shows how to tonight! “I’m the fittest I’ve stay true to you ever been!” 126 Refresh, restore, Weight Loss 78 Body Shop: Best reenergize: 110 Soak up more moves and meals Maximize nutrients: How for weight loss your rest day to get far better perks from your 132 Mover 140 Smash, and healthy foods & Shaper: surpass, your Meditation strength goals: maven Ellie What every Burrows woman should do to reach 75+ ways to reach your goals in 2017

midday workout


NEW LOOK

A BREAKTHROUGH FOR REPAIRING DRY, ITCHY, ROUGH, FLAKY SKIN. Eucerin has been solving dry skin problems for over 100 years. For healthier-looking skin, look for Eucerin, now in the red cap.

www.EucerinUS.com


contents Food

&Nutrition 93 Healthy sheet pan dinners

100 Try It Now:Leeks 102 Pack it to go: Keep desk-side lunch delicious and fresh

104 At the Market:

The new nondairy

106 Morning fiesta: Nachos for breakfast

One and done: These weeknight eats are as easy as they are delicious.

108 Made for Each Other: Citrus and green tea

150 Bold & Bright:

Beautiful dishes that taste as good as they look

SCAN TO SEE THE SHOOT! Download the free Love My Shape app and scan the page.

B 29 Your shower just j

got upgraded: Six breakthroughs we love

32 Go for rose gold:

g Most flattering picks for everyone

18

p

The cozy, couture scent you’ll want this season.

38 Beauty y to g go:

On our cover Photograph by Arthur Belebeau. Styling by Michelle McCool; hair by Italo Gregorio/Bryan Etienne Ortega/TheOnly.Agency for Revlon;

Balms away

set design by Tara Marino/Ray Brown Pro.

Ingredients that make you more radiant

46 The building g blocks for amazing skin

51

Hello, shaving; g goodbye, split end

8 JANUARY/FEBRUARY 2017 SHAPE.COM

On Beckinsale: Olympia Ophelia Neo Bra Reversible Ribbon Retro Pant bikini bottom ($104, swimspot.com). Vita Fede Divisio Solitaire Bracelet ($335, vitafede.com). Shandi Levy rings ($350–$2,250, shandilevy.com). Makeup: To get Beckinsale’s gorgeous cover look, try Essie Gel Couture in Pre-Show Jitters ($12, essie.com) for

($13). Infallible Total Cover Foundation ($13).

Top: Ted Cavanaugh. Bottom: Claire Benoist

42 Damage g control:


“my

heavy hitter sheers pack a one-two punch of

strong

in just 1 we ls e ai

la

k!

er n

care & color.”

60% less peeling 35% less breakage bt ested

new sheers to you

st

our 1 advanced one-step care & color Nails look instantly perfected with brightening pigments, strengthened by a breathable care formula infused with collagen & camellia extract. It’s a one-two punch of advanced care, in the prettiest of sheer shades.

#essielove explore more @ essie.com

treat me bright

lavendearly

America’s nail salon expert. Since 1981.


Post,pin,tag,click tweet @Shape @FitnessMagazine

SCAN TO SEE WHAT’S TRENDING! Download the free Love My Shape app and scan the page.

Be your personal best

selfie

10 JANUARY/FEBRUARY 2017 SHAPE.COM

Your guide to gorgeous skin Make all the right moves for your best an brightest complexion with our new exper playbook,Skin Smart. It’s a 100-plus-pa keeper packed with our most effectiv beauty advice: exactly how to cleanse, moisturize, plump, protect, eat, exercise, and mor to keep skin fresh, young, and lit from within. Download the e-book—for just $9.99—toda at shape.com/skinsmart to get glowing!

From top: Stephanie Rausser/Trunk Archive. Getty Images

Cover star Kate Beckinsale is helping Shape spread the self-love. Check out her body-positive perspective on page 134, and be inspired to share your own physique pride on Instagram or Facebook using the hashtag .


Sugar.

SPLENDA® Naturals Sweetener*. Make a sweet resolution that’s easy to keep. ZERO CALORIES. NO BITTER AFTERTASTE.

www.splendanaturals.com *For more information on how SPLENDA® Brand does natural, please go to Splenda.com/naturals ©2017 Heartland Consumer Products LLC. All rights reserved.


FROM THE EDITOR

Body proud! TALK TO ME!

Email me at askelizabeth @shape.com with thoughts, questions, and feedback. And follow me on Instagram @EGAEDITOR.

SCAN TO LOVE YOUR SHAPE!

Download the FREE Love My Shape app today from iTunes, Google Play, or scannow.mobi/lovemyshape. Look for the mobile phone icon throughout the issue to shop the pages and unplug bonus content.

. BRA WITH BENEFITS Want to show your support? Score one of these Love My Shape sports bras and a percentage of the proceeds will benefit Go to shapeactive.com

12 JANUARY/FEBRUARY 2017 SHAPE.COM


PRO VE N FASTE R & O N T O U G H PA I N T H A N E X T R A S T R E N G T H T Y L E N O L . ®

M A K E PA I N A D I S TA N T M E M O R Y.

Use as directed.

© Pfizer 2016. All trademarks are the property of their respective owners.


EDITOR IN CHIEF

ELIZABETH GOODMAN ARTIS JOHN BALEN

CREATIVE & DESIGN DIRECTOR

JOSEPH HEROUN EXECUTIVE EDITOR

MANAGING EDITOR

ISABEL BURTON

LISA LOVERRO

EASTERN ADVERTISING DIRECTOR

INTEGRATED MARKETING & PROMOTIONS EXECUTIVE DIRECTOR, INTEGRATED MARKETING KRISTINE SCICHILONE MARKETING DIRECTOR EMILY ROGOVIN

EXECUTIVE BEAUTY DIRECTOR

CREATIVE DIRECTOR ROBERT NOLAN

CHERYL KRAMER KAYE

ASSOCIATE MERCHANDISING DIRECTOR ALI SUNSHINE DEPUTY EDITORS

MARKETING MANAGER MARY KATE LYNCH

PAM O’BRIEN, MARY ANDERSON

MERCHANDISING MANAGER BRIANA LAPADULA FITNESS DIRECTOR

ASSOCIATE MARKETING MANAGER JULIANA STEBEN

JACLYN EMERICK

GRAPHIC DESIGNER SARAH LITZ

PHOTO DIRECTOR

TONI ANN LOGGIA

RESEARCH DIRECTOR DIANE TERWILLIGER ASSOCIATE RESEARCH DIRECTOR KIM LECONEY

ENTERTAINMENT DIRECTOR CLAIRE CONNORS

PUBLICISTS LIV REN, ALEXANDRA SHAPIRO

BEAUTY DIRECTOR KATE SANDOVAL BOX DIRECT RESPONSE

SENIOR FASHION EDITOR JENNIFER BARTHOLE

DIRECT MEDIA ADVERTISING DIRECTOR GRACE CHUNG-MUI HEALTH EDITOR MIREL KETCHIFF

SENIOR BUSINESS DEVELOPMENT MANAGER DIRECT MEDIA LISA AYALA

NUTRITION EDITOR MARNIE SOMAN SCHWARTZ ASSOCIATE EDITOR SARA ANGLE

LOS ANGELES OFFICE

CONSUMER MARKETING

EDITORIAL ASSISTANTS CARLY GRAF, MARA SANTILLI

SOUTHWEST DIRECTOR JILL EPSTEIN

EDITORIAL ASSISTANT, BEAUTY KATHERINE DESLOGE

SALES ASSISTANT BLAIR SHALES

SENIOR CONSUMER MARKETING DIRECTOR JON MACARTHY NEWSSTAND JENNIFER HAMILTON

SAN FRANCISCO OFFICE ART DIRECTOR ALAN BOCCADORO

NORTHWEST DIRECTOR AMY MACAULEY

ASSOCIATE ART DIRECTORS MOLLY APFELROTH, LISA STEM

SALES ASSISTANT MICHELLE KWAN

PHOTO/BOOKINGS EDITOR DAVID BARATTA PHOTO EDITOR CHRISTINA LUCIW

PRODUCTION DIRECTOR SYLVANA MENESES RESEARCH EDITOR JUDY De eYOUNG

SHAPE.COM AND FITNESSMAGAZINE.COM GENERAL MANAGER, LIFESTYLE NETWORK TRACY ODELL DIGITAL DIRECTOR AMANDA WOLFE DEPUTY EDITOR KIERA AARON

tone it up Dust on a rosegold powder, like Bobbi Brown Highlighting Powder ($46, bobbibrown cosmetics.com) for the most natural lit-fromwithin glow.

FINANCE BUSINESS DIRECTOR RON CLINGMAN BUSINESS MANAGER TRISH SCHRODER

TEXAS OFFICE TEXAS/SOUTHEAST DIRECTOR NUALA BERRELLS

EDITORIAL BUSINESS COORDINATOR CHRISTIANA BREBNOR

MEREDITH NATIONAL MEDIA GROUP

VICE PRESIDENTS

PRESIDENT

FINANCE CHRIS SUSIL

JON WERTHER PRESIDENT AND GENERAL MANAGER OF MEREDITH MAGAZINES DOUG OLSON PRESIDENT OF MEREDITH DIGITAL STAN PAVLOVSKY

WEB EDITOR SOCIAL MEDIA EDITOR MARIETT ASSISTANT EDITOR KYLIE GILBERT EDITORIAL ASSISTANT LAUREN MAZZ SOCIAL WRITER JASMINE PHILLIPS

BUSINESS PLANNING AND ANALYSIS ROB SILVERSTONE CONTENT LICENSING LARRY SOMMERS CORPORATE SALES BRIAN KIGHTLINGER DIGITAL SALES MARLA NEWMAN DIRECT MEDIA PATTI FOLLO BRAND LICENSING ELISE CONTARSY COMMUNICATIONS PATRICK TAYLOR HUMAN RESOURCES DINA NATHANSON STRATEGIC SOURCING, NEWSSTAND, PRODUCTION CHUCK HOWELL CREATIVE CONTENT LEADER DANA POINTS

COLOR QUALITY ANALYST PAMELA POWERS

CHAIRMAN AND CHIEF EXECUTIVE OFFICER STEPHEN M. LACY

PREPRESS DESKTOP SPECIALIST GREG FAIRHOLM

PRESIDENT AND CHIEF OPERATING OFFICER TOM HARTY

SENIOR PRODUCTION MANAGER BRIAN MURRAY

PRESIDENT, MEREDITH LOCAL MEDIA GROUP PAUL KARPOWICZ

ADVERTISING OPERATIONS DIRE JENNIFER THOMSON

VICE CHAIRMAN MELL MEREDITH FRAZIER IN MEMORIAM E. T. MEREDITH III (1933–2003)

AD TRAFFIC SUPERVISOR KYLE DIRKS

published 10 times a year by Meredith Corporation, 805 Third Avenue, New York, NY 10022. Our subscribers list is occasionally made available to carefully selected firms whose products may be of interest to you. If you prefer not to receive information from these companies by mail or phone, please let us know. Send your request, along with your mailing label, to Magazine Customer Service, P.O. Box 37508, Boone, IA 50037-0508.

14 JANUARY/FEBRUARY 2017 SHAPE.COM

SUBSCRIPTION HELP Go to shape.com/myaccount, email fitcustserv@ cdsfulfillment.com, or call 800-340-8953.

Incorporating Fitness Magazine

Claire Benoist. Styling by Alma Melendez/Halley Resources

DIRECTOR OF QUALITY JOSEPH KOHLER


Olay Total Effects fights 7 signs of aging. Revives skin with VitaNiacin to look up to 10 years younger in 4 weeks. So your skin won’t show your age.

#AGELESS


Matt Hawthorne

your move groove

SHAPE.COM JANUARY/FEBRUARY 2017 17


Pick-up sticks This will make thirsty lips smile: H2

a microcurren to help drive lightening

apply the ready to look on as little as two weeks.

Photographs by CLAIRE BENOIST


Sweet tarts

The latest brews shaking up the beverage aisle come spiked with fermented cider vinegar to give you a health hit—the unlikely mixer may help control blood sugar and combat ab fat. We love Suja’s Drinking Vinegars, which combine the vinegar with probiotics and organic juice—all for 20 to 30 calories per bottle and in delicious flavors like peach ginger, cucumber ginger, strawberry balsamic, hibiscus ancho chile, and lemon cayenne.

Meet the new uber tuber

Food styling by Jamie Kimm; prop styling by Emily Mullin/Hello Artists. Top: Peter Ardito. Left: Getty Images

As Filipino food continues to trend on menus, we’re flipping for the cuisine’s colorful standout ingredient: a purple tuber called ube that packs immune-boosting anthocyanins, vitamins, and minerals—and a sweet flavor. Buy it frozen or in powdered form at Asian markets (or find the powder online), then whip it into a variety of dishes, says executive chef Jordan Andino, the owner of 2nd City, a Filipino-inspired restaurant in New York City. For moody-hued pancakes or waffles, Taste replace half the flour why with ube powder. Or purple mix some powder with reigns: water to fold into a These bright quick bread or waffles to stir into sauces. get their

calories

12

99

vibrant color from ube, a sweet tuber.

Photograph by TED CAVANAUGH


© 2016 CSC Brands LP.


A sexy twist on leggings Looking for a sophisticated way to upgrade your basic leggings? Take a break from prints, and opt for statement ankle details instead. The elevates a monochromatic ensemble and subtly highlights your strong calves. Standout styles are available from Shape Activewear

NEW HEIGHTS For barefoot classes, knot the bow at your ankles to visually elongate your legs.

right ouble tyy m Top left: Chris Fanning. Bottom: Claire Benoist. Styling by Alex Silva/BA-Reps.com

ttering and your duds had the result the new ucy IndiGO ollection. The look like trategic amline houette, ve and the like And since seven ans on ding to Inc., Lucy array of joggers, skinnies to (Trucker shown, lucy.com).


© 2016 CSC Brands LP.


AY

A timely reminder to relax

which pings you peri-

tion) on your

Top right: Peter Ardito. Remote courtesy of Best Buy. Bottom: Jens Mortensen/Gallery Stock

CLOCK OUT The new Apple Watch app takes the guesswork out of deepbreathing exercises.

Save yourself the frustration of trying to book a reservation at a trendy spot, and cue up Netflix instead. Watching a movie or a TV series together can make your relationship stronger, a study at the University of Aberdeen in Scotland found. “When you share media with your partner, it’s like you share a social circle with the people on-screen, and the sense that you’re part of a larger unit strengthens your bond to each other,” says study author Sarah Gomillion, Ph.D. All that for the price of popcorn.


Learn more about wholesome snacking at Sargento.com/snacks

REAL CHEESE PEOPLE

BEND OVER

BACKWARDS FOR PROTEIN.

Because it keeps you fueled and satisfied. With 8 grams of protein per serving, Sargento® String Cheese beats out almonds, eggs and peanut butter. A wholesome string perfect for you active things. See nutrition information for fat and saturated fat content.

© 2017 Sargento Foods Inc.


Leafy veggies such as spinach, parsley, and collards may help you go harder in your HIIT workouts. When exercisers consumed nitrates—chemical compounds that are highly concentrated in these greens—three hours before a sprint cycling routine, they experienced a blood-flow boost to their muscles while they worked out, research in Frontiers in Physiology shows. After five weeks of presweat greens, the cyclists increased their fast-twitch muscle fibers—the ones that help you to run fast, react quickly, and jump high. “The more of them you have, the easier it is to sustain short bursts of all-out effort,” says sports nutritionist Jim White, R.D.N.

in motion

Prime your mind for yoga in this Spiritual Gangster sweatshirt ($98, spiritualgangster.com).

ThermaCell ProFLEX Heavy Duty Heated Insoles inside them, and phone (via Bluetooth). They’re superflexible, and one charge will

S

M

T

W

T

F

S

Tuesday: The most popular day to work out. Pique your interest all week by trying something different daily, says Payal Kadakia, the cofounder of ClassPass: “Falling in love with a new studio or workout can keep you coming back for more.” SOURCE : ClassPass

26 JANUARY/FEBRUARY 2017 SHAPE.COM


Shop NOW! Download the FREE Love My Shape app today from iTunes, Google Play, or scannow.mobi/ lovemyshape.

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Carpe dirt.

Introducing the new Golf Alltrack with 4MOTION® all-wheel drive. Soon to be everywhere. Let’s rethink dirt. Because with dirt also comes green grass, tall trees, and roads far less traveled. That’s why we equipped the Golf Alltrack with 4MOTION all-wheel drive and an Off-Road Mode*, so you can go out there and seize the beauty of this dirt-covered world, get your wheels muddy, and wash off all that civilization. After all, dirt is the greatest of cleansers.

vw.com

*Optional accessories shown. Always ensure that your vehicle is equipped with appropriate tires and equipment and always adjust your speed and driving style to the road, terrain, traffic, and weather conditions. See Owner’s Manual for further details and important limitations. ©2016 Volkswagen of America, Inc.


Craig Cutler/Trunk Archive

j

tg

These breakthrough ug beauty products yp will redeďŹ ne your expectations y p of the pr primping p g and p pampering p you can do in y that small, steamy space. By CHERYL KRAMER KAYE

beauty & style playbook

clean, and get out as fast as possible. Now the latest technological advances just hitting drugstore shelves will not only help you do that in record time but also leave your body smoother and more these innovative formulas call for a few tweaks to Here, fresh new ways to wash and go. â&#x2020;&#x2019; SHAPE.COM JANUARY/FEBRUARY 2017 29


SCAN FOR MORE BEAUTY TIPS! Download the free Love My Shape app and scan the page.

beauty playbook

A multitasking tool Duo available in Olay, Ivory, or—for the guys—Old Spice ($10, drugstores) Soap-on-a-rope enters the 21st century, and now it’s simultaneously sudsy, squishy, and scrubby. One side of the Duo has the texture of a smooth washcloth; the other has 10,000 itty-bitty nubs that scrub without scratching; and in between is a flexible cleanser—a combination of cellulose and body wash—that bubbles through both sides and molds to your shape, cleansing and scrubbing every crease and curve. You’ll be addicted to the superclean feeling it gives you after the first use; luckily the disposable Duo lasts 30 washes.

A suds above

A shampoo that strengthens Pantene Pro-V Daily Moisture Renewal Shampoo ($4, drugstores) Many women have stopped washing their hair every day for fear of stripping strands of the natural oils that make them shiny and manageable. But skipping the shampoo isn’t a great plan if you’re working out and sweating up your scalp. So Pantene created a shampoo that

30 JANUARY/FEBRUARY 2017 SHAPE.COM

gives back more than it takes out of your hair. The new base formula, found in 12 of the brand’s shampoos, uses nourishing lipids that penetrate each hair shaft to build strength and flexibility inside the strand, while antioxidants are deposited on the surface to protect hair from UV and heat damage. And just as with exercise, adding core strength and flexibility prevents injuries—or in your hair’s case, breakage, color fading, frizzies, and flyaways.

A goofproof tan Jergens Natural Glow Wet Skin Moisturizer ($9, drugstores in March) It’s safe to say that until now, self-tanning hasn’t

been a particularly effortless activity. Sure, improvements have been made since the early days, when dry times and streak risks ran high. But in a giant leap forward, Jergens has combined its famous Natural Glow and Wet Skin technologies to create a gradual self-tanning moisturizer that absorbs instantly and deeply and evenly distributes color into wet skin. While you’re still dripping from the shower, apply, then immediately towel off (any excess won’t stain your towel, swear). You’ll want to wash your hands as you would with any self-tanner, but that’s it; go ahead and get dressed. Your tan will start to show up in the next few hours and then will fully develop after using the product over three days.

Claire Benoist. Styling by Alma Melendez/Halley Resources

Dove Shower Foam ($6, drugstores) We’re suckers for body wash that comes in a pump dispenser—so much more convenient than a flip top! When that pump takes a superhydrating body wash and transforms it into a luxurious foam? We’re sold. Dove has taken its deeply penetrating NutriumMoisture technology and

combined it with an extra-mild cleanser typically found in high-end face wash. So what you get is a creamy, dreamy lather that nourishes dry skin as it cleans. Not to mention that it pinch-hits perfectly for shaving cream!


SCAN TO SHOP! Download the free Love My Shape app and scan the page.

the lineup

1 /Tweezerman ProCurl Lash Curler ($22, tweezerman.com). 2/Scunci Winter Wonders Barrette ($5, drugstores). 3/Real Techniques Bold Metals Collection 300 Tapered Blush Brush ($19, ulta.com). 4/Bulgari Rose Goldea ($155, bulgari.com). 5/Orlando Pita

Go for rose gold

This metallic of the moment flatters every skin tone. Consider it pink’s cooler, glitzier cousin.

1

End Sealant

6/Patricia Morales Tough Love Collection ESE Slide Pin in Rose Gold ($40, patriciamorales.com). 7/Charlotte Tilbury Hot Lips Lipstick in Secret Salma ($32, charlottetilbury.com). 8/Remington Decorative Headwrap ($6, similar styles available at Target). 9/Orlando Pita Play Climate Change Humidity Blocking Hair Spray ($28, ulta.com).

2

By KATHERINE DESLOGE

3

9

4

5

8

6

32 JANUARY/FEBRUARY 2017 SHAPE.COM

Photographs by CLAIRE BENOIST

Styling by Alma Melendez/Halley Resources

7


I T ’ S Y O U R L I P S’ T U R N I N T H E S P O T L I G H T. The skin on your lips is unlike any other. Every ChapStick® is formulated to meet a unique lip need, and the ChapStick Total Hydration Collection provides the advanced skincare lips crave. Now, reveal soft, beautiful lips with our new conditioning lip scrub.

ShopChapStick.com Rachel Bilson for ChapStick

100% Natural formula is made with 100% naturally sourced ingredients. ©2017 Pfizer Inc.


SCAN TO SHOP! Download the free Love My Shape app and scan the page.

the lineup

1

Mix up your makeup textures— powder on lids, cream on cheekbones (or vice versa)— to achieve an understated yet dynamic rosy glow.

2

3

9 8

7

1 /Wander Beauty Catch the Light Highlighter in Star ($25, wanderbeauty.com). 2/Flower Eyes on the Prize Eyeshadow Chubby ($8, walmart.com). 3/Bobbi Brown Highlighting Powder in Pink Glow ($46, bobbibrowncosmetics.com). 4/Cover FX Enhance Click in Blossom ($18, coverfx.com). 5/L’Oréal Paris True Match Lumi Powder Glow Illuminator ($13, drugstores). 6/By Terry Ombre Blackstar Color Fix Cream Eyeshadow in Frozen Quartz ($44, barneys.com). 7/Urban Decay Naked3 Palette in Buzz, Dust, and Trick ($54 each, urbandecay.com). 8/MAC Cosmetics Extra Dimension Skinfinish in Show Gold ($33, maccosmetics.com). 9/Smith & Cult Nailed Lacquer in 1972 ($18, smithandcult.com).

4

6 5

34 JANUARY/FEBRUARY 2017 SHAPE.COM


© 2017 TAZO. All rights reserved.

Unexpected blends. Deliciously vibrant flavor.


#PURECLAYYOURWAY BECAUSE YOU’RE WORTH IT.TM LOREALSKINEXPERT.COM ©2016 L’Oréal USA, Inc.


3 SUPER-CHARGED CLAY MASKS [ INSTA-DETOX FOR PURE, BRIGHT, AND REFINED SKIN ]

FOR OILY SKIN

PURIFY THIS MASK WITH 3 PURE CLAYS + EUCALYPTUS DRAWS OUT IMPURITIES AND VISIBLY TIGHTENS PORES. SEE SMOOTHER, MORE MATTIFIED SKIN.

FOR DULL SKIN

BRIGHTEN NEW

PURE-CLAY MASKS

THIS MASK WITH 3 PURE CLAYS + CHARCOAL DRAWS OUT BUILT-UP DIRT AND POLLUTION. SEE BRIGHTER SKIN AND A MORE EVEN SKIN TONE.

FOR ROUGH TEXTURED SKIN

EXFOLIATE THIS MASK WITH 3 PURE CLAYS + RED ALGAE GENTLY EXFOLIATES DEAD SKIN CELLS AND UNCLOGS PORES. SEE SMOOTHER, REFINED SKIN.


to go SOFTEN AND SOOTHE Sub whipped Josie Maran Divine Drip Honey Butter Balm ($42, josiemarancosmetics.com) for your body lotion; the honey and argan oil seal in moisture to make you silky and supple.

multitaskers in your bag. From healing cuticles to refreshing dull makeup, these work hard all day long. cuticle to a scratch. The velvety salve contains raw honey to promote healing and beeswax to lock in moisture.

RUB ON RELIEF Created to ease sore muscles and Arnica-Menthol Organic Magic Balm ($10, drbronner.com) contains avocado and coconut oils that quickly melt into your skin. Keep it in your gym bag for a postworkout minimassage.

Scentered Escape Therapy

GLOW ON The ceramide and hyaluronic acid formula in CeraVe Healing Ointment ($4, drugstores) is a multipurpose skin savior. Our favorite uses: smoothing it over our lids to refresh cakey eye shadow and then on our cheekbones for an illuminated effect.

,

Styling by Alma Melendez/Halley Resources

on hand. Rub the stick on pulse points, then breathe deeply to get the mindclearing benefits of frankincense and sandalwood.


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recommend applying antioxidant products daily. But what experts are finding now is that there’s more to them than the ability to lend electrons. “Research shows that antioxidants can reverse dark marks, accelerate healing, and keep your complexion acne-free,” Dr. Baumann says. Take full advantage with this key info.

You can’t see it, but

Combos work best

radicals—damaging

Meet the microfig ghters that shield skin from a daily y bombardment of smog g and chemicals, and learn how to maximize their p power. Your win: that healthy, youthful glow. By BETH JANES

There are countless antioxidants, most from natural sources. “In developing skin-care products, we look to what nature uses for protection,” says Joshua Zeichner, M.D., a dermatologist in New York City. And certain antioxidants are especially potent when applied topically, including vitamins C and E, ferulic acid, phloretin, resveratrol, green tea, grapeseed extract, coenzyme Q10 (a.k.a. ubiquinone), and idebenone. There’s also strength in numbers. “In nature antioxidants work synergistically. We mimic that relationship in cosmeceuticals,” says Patricia Farris, M.D., a clinical associate professor of dermatology at Tulane University. Antioxidants also stabilize and power up one another. “For example, vitamin C is good but not as good as C and E together, which is not as good as C, E, and ferulic,” she

Vincent Alvarez/Trunk Archive

cigarette smoke, and more. What makes them so dangerous—bear with the chemistry lesson— is that each one is missing an electron, causing them to go on a search-and-destroy mission within the deeper layers of your skin to make themselves whole again. If you plug that electron slot right away, you render them (mostly) harmless. That’s essentially what antioxidants do: “They donate electrons, which neutralize free radicals,” says Leslie Baumann, M.D., a dermatologist in Miami. “Unchecked, those free radicals are bouncing around, damaging collagen and spurring hyperpigmentation. Stopping them ensures that your skin stays firm, even, and smooth.” Doctors, and possibly you, have known for a while that antioxidants work this way, and derms


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says. Try the powerhouse combos in Elizabeth Arden Prevage City Smart Broad Spectrum SPF 50 Hydrating Shield with idebenone, ferulic acid, and green tea ($68, elizabetharden.com) or iS Clinical Pro-Heal Serum Advance+ ($142, dermstore.com) with vitamins C and E.

Start and end your day with them Derms used to recommend antioxidants for only the a.m., since skin isn’t exposed to much at night. “But now research shows inflammation from daytime UV damage can persist for antioxidants can be useful in the At night, use resveratrol and coenzyme Q10. “Resveratrol turns on the mechanism your body uses to make its own antioxidants,” Dr. Farris says. And that preps skin for the next day’s battle. Meanwhile, coenzyme Q10 upregulates ATP, which cells need for energy. “Every repair process requires ATP; the more you have, the better,” Dr. Baumann says. That’s especially true at night, when skin shifts into repair mode. Try Caudalie Resveratrol Lift Serum ($82, caudalie.com) or Jan Marini Age Intervention Peptide Extreme with coenzyme Q10 ($99, janmarini.com). The one antioxidant to avoid at night is vitamin C; see “Vitamin C can be finicky.”

Antioxidants are workhorses Free radicals can damage sebum (your skin’s natural oils), which then promotes inflammation around follicles and can lead to breakouts, Dr. Zeichner says. “Inflammation is a driving factor in acne and precedes the pimples themselves.” But if you incorporate antioxidants into your routine, you can keep pimples at bay. For the occasional

breakout, however, swap out antioxidants for acne therapies. “That’s because I’ve found that vitamin C can make existing acne worse,” Dr. Baumann says. And vitamin E, a lipid-soluble antioxidant, may be too heavy for those with clogged pores. the overproduction of pigment in skin, which is what causes uneven tone and sunspots. Infrared light, a.k.a. heat energy produced by all types of light and things like the stove and even your blow-dryer, can turn on skin’s pigment-making cells, Dr. Zeichner says. Sunscreens like SkinMedica Total Defense + Repair SPF 34 ($68, skinmedica.com) are formulated with antioxidants to light; SkinCeuticals C E Ferulic a combo of vitamins C and E and ferulic acid to pull double duty: Research shows it blocks damage from infrared light, plus vitamin C prevents the formation of melanin. Cut off the flow of melanin, and over time pigmented cells slough off to make way for more even-toned skin. Lastly, antioxidants help skin heal because they have anti-inflammatory properties. Derms are applying antioxidants immediately after laser procedures and recommending that patients continue to use them during the recovery process. Doing so reduces redness after a treatment by a day or two and increases wound healing, according to a study in Lasers in Surgery and Medicine, which compared a vitamin C, E, and ferulic serum with a control.

Research is finding new ways to use antioxidants to heal skin faster Vitamin C and to can be finicky prevent It’s high-maintenance, but put pimples. up with it because it’s so worth it. “Vitamin C doesn’t play nicely with glycolic or salicylic

acids or retinol,” Dr. Zeichner says. It’s most effective in a low-pH environment, and those ingredients are often formulated at a higher pH, he says. That’s not to say they can’t coexist. Look for a product that formulates them to work together, such as Philosophy Time in a Bottle ($75, philosophy.com), which has you mix the vitamin C into the retinol-laced formula. Or use vitamin C in the morning, then go with an antioxidant such as resveratrol at night. Heat, light, and air can break down antioxidants, but vitamin C is particularly vulnerable,

containers. And consider the source. “Some online products are stored in hot warehouses that render them worthless,” she says. Buy at a store or directly from the brand’s website. Also, be sure to look for “L-ascorbic acid,” the most potent form of vitamin C, on the ingredients list, Dr. Farris says.

You’ll want to eat them too Just how important are dietary antioxidants for skin? “Huge! Some topicals can’t reach the deep layers of the skin and antioxidants in foods and supplements may not make it to the top layers,” Dr. Baumann says. The research is promising: People who ate two to three additional portions of fruit or veggies a day for six weeks had changes in their skin tone that were seen as more attractive to others, according to a study in the journal PLOS One. Another study, in the American Journal of Clinical Nutrition, found that women with higher intakes of vitamin C were less likely to have wrinkles. Dr. Baumann’s bottom line: “You want protection from the inside and the outside.”


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Cheryl overshares

wax wielders tsk-tsking does sha I asked someone Kristina V scientific Gillette Venus not really largely a g follicle, a little surface o follicle wall the wall bef ingrowns! skin, which happens more in the bikini area because the hair there grows at a fairly flat angle against the skin. To minimize ingrowns, Vanoosthuyze suggests: 1/ Wash the bikini area with warm water before shaving to gently loosen trapped hairs; 2/ Use a sharp blade, so less force is required to cut the hair and less stress is put on the follicle; 3/ Moisturize after shaving to reduce follicle-disrupting friction from your underwear. Photograph by CLAIRE BENOIST

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Scan for more motivation!

Master the midday workout

Not only is the new power hour doable, but the latest science shows it may be optimal for your body.

Pete Thompson/Gallery Stock

By SARA ANGLE

SHAPE.COM JANUARY/FEBRUARY 2017 53


SCAN TO SHOP! Download the free Love My Shape app and scan the page.

o lunches

If you’re sitting at your desk thinking, Should I or shouldn’t I? consider this: Research shows that lunch hour might be the best time of day to exercise. Your strength peaks midday, making it the ideal window to get in a strength-, speed-, or

Save:

5 min SUIT UP Pick an easy-in, easy-out look: Performance fabrics like those in the Michi Dusk Wrap Jacket ($255, michiny.com), LNA Alissar Muscle Tank ($47, revolve.com), and Balsa No. 10 pant ($245, balsa.nyc) won’t wrinkle if you fold them up in a gym bag or toss them in a locker while you work out. Plus, these pieces don’t cling to still-warm skin after exercise, making your cooldown walk back to the office stress (and sweat) free.

plit no 0 minutes huge benefits the right mix ou can get burn during orkout as our muscles when you work Charlotte ercise physniversity of England. Go in

Photographs by CLAIRE BENOIST

Styling by Alex Silva/BA-Reps.com

says study author David W. Hill, Ph.D., at the University of North Texas. The boost may be because your body temperature is higher in the afternoon (a function of your natural circadian rhythms), which in turn means muscles are warmer and chemical reactions might be working faster. Even better, your body peaks while your health club empties: According to Gold’s Gym data, the lowest gym usage during the week is from 1 to 2 p.m., so you won’t have to fight over equipment or locker-room space. On top of that, a good sweat can make you more productive when you return to the office. Here’s your game plan.

lunch in half, hour before go er and you issues), eat den portion, hummus apes, so easily digestdam Collins, am director University England. After the other, cked half to and rebuild something salad with elery with his is when off on oods: Women 5 grams that were emic index— amount in two ead—within ercising than women ding to Women e fat during men, which erve more during exeryou overwith carbs blunts potential. ing you don’t


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SCAN TO SHOP! Download the free Love My Shape app and scan the page.

performance tips

with a detailed plan (tear out the Body Shop workout on page 78, for example) so you don’t waste any time. And keep it simple. “You don’t have to come up with an entirely different routine each session,” says Ariel Iasevoli, a trainer at Crunch gym in New York City. Instead, do the same exercises each week, so you get comfortable with them, progressing the weight, reps, and sets over three to six weeks; then switch it up entirely. As for intensity, “your breath should be heavy, it should be too tough to talk, and for the best results, you should be totally wiped after your last strength set or interval,” Jelleyman says.

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up extra sweat.

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15 mın Use moves that multitask Compound exercises such as squats, push-ups, and burpees work multiple muscle groups at once, so you’ll be able to lift or support a lot of weight per rep, which puts more muscle fibers to work, Iasevoli says. To craft an efficient DIY routine, Iasevoli recommends doing five rounds of 5 to 10 reps of an upper-body exercise,

FAKE A SHOWER Wipe down with any of these take-andtoss options: Paper Shower ($9 for 12, bodywipecompany .com) includes an unscented wet towelette to clean off sweat and a dry pad to wick away excess moisture; extra-thick ShowerPill ($10 for 10, showerpill.com) has a light, fresh scent; and Goodwipes ($8 for 10, goodwipes .com) contain cooling peppermint.

56 JANUARY/FEBRUARY 2017 SHAPE.COM

5 to 8 reps of a lower-body exercise, and 10 to 20 reps of a core exercise—with no rest between exercises. Finish with as many burpees as you can bang out. This lets you give it your all without completely fatiguing out your muscles, since they get built-in breaks on certain moves. “You’ll increase your stamina, become more efficient, and boost your calorie burn during and after your workout,” Iasevoli says.

Forget work It’s not easy, but leaving your to-do list behind will help keep your workout focused and productive, says Jack J. Lesyk, Ph.D., the director of the Ohio Center for Sport Psychology. Essentially, it’s like

practicing mindfulness for your exercise. Just as you need to plan your routine, you need to plan where to direct your mental energy, whether that’s something like your form or intensity or the weight you’re lifting. “You’ll have an easier time focusing on the goals of your workout when there aren’t other items demanding your attention,” says Gregory Chertok, a certified sport psychology consultant for the Association for Applied Sport Psychology. Plus, exercise activates the brain’s cortex, which means you’ll go back to your desk reenergized, refreshed, and refocused for the rest of your workday—you might not even need that 3 p.m. coffee break anymore.


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Shape Fitness Director Jaclyn Emerick

ask Jac

Jac wants you to...

ROW SMARTER TO GET A BETTER WORKOUT The rower is my favorite cardio machine because you can crush calories on it and sculpt muscles in your back, arms, abs, and legs. But strapping in without a strategy won’t do your body any favors. So I went to Annie Mulgrew, the program director at Cityrow, an indoor rowing and strength training interval studio in New York City, to decode its dashboard. Learn what the numbers mean, then pick a time or distance goal, hit the appropriate button to lock it in, and row. 7

9

1 Strokes per minute (spm) Your speedometer, which shows the number of strokes (consider these your reps) you perform in one minute. Higher is not better. Always aim to keep your spm below 30—pull hard and recover on the way in—and you’ll log more meters (think distance covered on water) and work more muscles in less time.

2 Split time The amount of time it takes you to row 500 meters. It is affected by speed (spm) and power (the push of your legs out to extension). Try this: Row 500 meters at 26 to 28 spm, and aim to keep a consistent split time for two minutes. Then drop your rate to 22 to 24 spm, and see if you can push hard enough to maintain the same split time.

8

1

2

5 6

3

3 Timer button Press this and then the up or down arrow to set a timer by 30-second intervals. Press the center button and see how many meters you can row in that given amount of time. Try to complete more meters in each interval while keeping the same spm rate.

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.

58 JANUARY/FEBRUARY 2017 SHAPE.COM

Press this and then the up or down arrow to set a distance goal by 50-meter increments. Then press the center

button and see how long it takes you to cover that distance at 26 spm. Recover, then do the same distance in less time.

5 Time This shows either how long you have been rowing or—if you selected the timer button—how long you have left to row.

6 Meters Similarly, this is either how far you have been rowing or how much farther you have to row (if you selected the distance button).

7 Total meters Your distance sum over a given session.

8 Total time How long you’ve been on the rower.

9 Total calories Think of this as the force you are exerting on the machine (not the amount of calories you’re burning). For example, try to row at a rate of 26 spm until you hit 10 calories. Rest, then row at 26 spm again, but lower your split time so you can get to 10 calories in less time.

Left: Mike Smolowe/Gallery Stock

4 Distance button

4


Š 2016 ORBIT, EXTRA, 5, Juicy Fruit and all affiliated designs are trademarks of the Wm. Wrigley Jr. Company or its affiliates.


Rev your ride

This is the one bike you’re not using—and the one that will net you the most fat melt and muscle sculpting to transform your body fast. By CARLY GRAF

T

The air bike is in a calorie-burning league of its own, combining the arm-pumping action of a cross-country ski machine with the leg-firming power of cycling against serious resistance. Unlike its road or Spinning counterparts, the air bike uses a fan (which is why it’s also called a fan bike) to generate wind resistance, so the harder you pedal, the harder pedaling gets. Meanwhile, your chest, back, arms, abs, and obliques get sculpted double time as you aggressively push and pull the handles to generate more power and speed. “You waste no time ramping up or gearing down,” says Ian Armond, much force as you can muster—the harder a program manager at Basecamp Fitness you go, the more resistance you create and in Santa Monica, California, which is known the bigger burn you earn. “You’ll engage for its HIIT workouts featuring the Assault your entire body and push up to your carAirBike (shown here). “There’s no effort level dio max for faster results,” Armond says. you can hit that the bike can’t match, so the You’ll likely feel on the brink of exhauscalorie-burn potential is nearly unlimited.” tion throughout because you won’t get Sure, you could use this bike for endurance much of a breather. But that’s the point. workouts, but it truly shines in short bursts of “The bike won’t let you plateau because you all-out pushes, Armond says, which is why he can never fully acclimate to the resistance,” created this workout alternating 40-second he says. “It’s the sweet spot for melting intervals of air biking with body-weight fat and building muscle because you’re strengtheners. Strap your feet into the pedals constantly being pushed just outside your and ride like hell, gripping the handles firmly comfort zone.” Try his power ride: We think as you push them out and pull them in with as you’ll be a fan of what it does for your body.

60 JANUARY/FEBRUARY 2017 SHAPE.COM

INTENSITY Hard (RPE:* an 8 or a 9 out of 10)

TOTAL TIME 26 minutes

YOU’LL NEED An air bike. Most gyms have them; ask a trainer to point one out if you need help.

HOW IT WORKS Start with the warm-up. Then complete 12 rounds of alternating 40 seconds on the bike (shoot for an effort level of 250 watts or better) with 40 seconds of body-weight strength exercises, taking 20 seconds to transition between each round.

CALORIES BURNED 211** *Rate of perceived exertion, see page 158 for chart. pound woman.


WARM-UP Do 1 minute each of high-knees running, then inchworms (from standing, fold forward and walk hands out to plank position, walk feet toward hands, then stand; repeat).

Round 1 Pedal as fast as you can for 40 seconds. Take 20 seconds to get off the bike. Do jumping jacks for 40 seconds. Take 20 seconds to get onto the bike.

hip-width apart and arms by sides. Squat, then stand, raising left leg out to side up to hip height. Continue alternating sides. Take 20 seconds to get onto the bike.

Round 6 Round 2 Pedal as fast as you can for 40 seconds. Take 20 seconds to get off the bike. Do straightleg bicycle kicks for 40 seconds: Lie faceup on floor with hands behind head and arms bent wide, legs long and hovering above floor. Lift left leg and rotate torso to touch right elbow to left knee; switch sides and repeat. Continue alternating sides. Take 20 seconds to get onto the bike.

Round 3 Pedal as fast as you can for 40 seconds. Take 20 seconds to get off the bike. Do power mountain climbers for 40 seconds: Start on floor in plank on palms. Step left foot up to outside of left hand. Hop to switch sides. Continue alternating sides. Take 20 seconds to get onto the bike.

Round 4 Pedal as fast as you can for 40 seconds. Take 20 seconds to get off the bike. Do squat 180 jumps for 40 seconds: Stand with feet hip-width apart and arms by sides. Squat, then jump as high as you can, rotating midair so you land facing opposite direction. Continue alternating sides. Take 20 seconds to get onto the bike.

Round 5 Pedal as fast as you can for 40 seconds. Take 20 seconds to get off the bike. Do squat lateral leg lifts for 40 seconds: Stand with feet

Pedal as fast as you can for 40 seconds. Take 20 seconds to get off the bike. Do V-ups for 40 seconds: Lie faceup on floor with arms extended overhead and legs long. Lift torso and legs, coming onto tailbone so body forms a V. Lower. Repeat. Take 20 seconds to get onto the bike.

Round 7 Pedal as fast as you can for 40 seconds. Take 20 seconds to get off the bike. Do speed skaters for 40 seconds: From standing, hop to left side, landing on left leg, bringing right leg back and across left, as you reach right hand to touch left foot. Continue alternating sides. Take 20 seconds to get onto the bike.

Round 8 Pedal as fast as you can for 40 seconds. Take 20 seconds to get off the bike. Do blastoff push-ups for 40 seconds: Start in crouched position on floor with arms extended in front of you. Spring body forward into plank position, then do 1 push-up, pushing back to start. Repeat. Take 20 seconds to get onto the bike.

Round 9 Pedal as fast as you can for 40 seconds. Take 20 seconds to get off the bike. Do lunge kickers for 40 seconds: Stand with feet hip-width apart and arms by sides. Step right leg back into a reverse lunge, bending right arm forward and left arm back. Stand on left leg, kicking right leg forward and driving arms in opposite

62 JANUARY/FEBRUARY 2017 SHAPE.COM

“There’s no effort level you can hit that the bike can’t match, so the calorie burn potential ıs nearly unlimited.”

directions. Repeat for 20 seconds. Switch sides; repeat. Take 20 seconds to get onto the bike.

Round 10 Pedal as fast as you can for 40 seconds. Take 20 seconds to get off the bike. Do side-plank knee drives for 40 seconds: Start on floor in side plank on left palm. Bring right elbow and knee together to touch near waistline. Repeat for 20 seconds. Switch sides; repeat. Take 20 seconds to get onto the bike.

Round 11 Pedal as fast as you can for 40 seconds. Take 20 seconds to get off the bike. Do plank walks for 40 seconds: Start on floor in plank on palms. Lower to forearm plank one arm at a time. Return to plank on palms one arm at a time. Continue alternating sides. Take 20 seconds to get onto the bike.

Round 12 Pedal as fast as you can for 40 seconds. Take 20 seconds to get off the bike. Do sizzle sprawls for 40 seconds: Run in place with fast feet. Every 5 to 10 seconds, drop, lowering entire body to the floor. Pop up and immediately resume fast feet. Repeat.


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ParaGard® T 380A Intrauterine Copper Contraceptive

BRIEF SUMMARY ®

ParaGard T380A Intrauterine Copper Contraceptive This brief summary does not take the place of talking to your doctor about your medical condition or your treatment. ParaGard® T 380A Intrauterine Copper Contraceptive is used to prevent pregnancy. It does not protect against HIV infection (AIDS) and other sexually transmitted diseases. What is ParaGard®? ParaGard® (intrauterine copper contraceptive) is a copper-releasing device that is placed in your uterus to prevent pregnancy for up to 10 years. ParaGard® is made of white plastic in the shape of a “T.” Copper is wrapped around the stem and arms of the “T”. Two white threads are attached to the stem of the “T”. The threads are the only part of ParaGard® that you can feel when ParaGard® is in your uterus. ParaGard® and its components do not contain latex. How long can I keep ParaGard® in place? You can keep ParaGard® in your uterus for up to 10 years. After 10 years, you should have ParaGard® removed by your healthcare provider. If you wish and if it is still right for you, you may get a new ParaGard® during the same visit. What if I change my mind and want to become pregnant? Your healthcare provider can remove ParaGard® at any time. After discontinuation of ParaGard®, its contraceptive effect is reversed. How does ParaGard® work? Ideas about how ParaGard® works include preventing sperm from reaching the egg, preventing sperm from fertilizing the egg, and possibly preventing the egg from attaching (implanting) in the uterus. ParaGard® does not stop your ovaries from making an egg (ovulating) each month. How well does ParaGard® work? Fewer than 1 in 100 women become pregnant each year while using ParaGard®. Who should not use ParaGard®? You should not use ParaGard® if you • Might be pregnant • Have a uterus that is abnormally shaped inside • Have a pelvic infection called pelvic inflammatory disease (PID) or have current behavior that puts you at high risk of PID (for example, because you are having sex with several men, or your partner is having sex with other women) • Have had an infection in your uterus after a pregnancy or abortion in the past 3 months • Have cancer of the uterus or cervix • Have unexplained bleeding from your vagina • Have an infection in your cervix • Have Wilson’s disease (a disorder in how the body handles copper) • Are allergic to anything in ParaGard® • Already have an intrauterine contraceptive in your uterus How is ParaGard® placed in the uterus? ParaGard® is placed in your uterus during an office visit. Your healthcare provider first examines you to find the position of your uterus. Next, he or she will cleanse your vagina and cervix, measure your uterus, and then slide a plastic tube containing ParaGard® into your uterus. The tube is removed, leaving ParaGard® inside your uterus. Two white threads extend into your vagina. The threads are trimmed so they are just long enough for you to feel with your fingers when doing a self-check. As ParaGard® goes in, you may feel cramping or pinching. Some women feel faint, nauseated, or dizzy for a few minutes afterwards. Your healthcare provider may ask you to lie down for a while and to get up slowly. How do I check that ParaGard® is in my uterus? Visit your healthcare provider for a check-up about one month after placement to make sure ParaGard® is still in your uterus. You can also check to make sure that ParaGard® is still in your uterus by reaching up to the top of your vagina with clean fingers to feel the two threads. Do not pull on the threads. If you cannot feel the threads, ask your healthcare provider to check if ParaGard® is in the right place. If you can feel more of ParaGard® than just the threads, ParaGard® is not in the right place. If you can’t see your healthcare provider right away, use an additional birth control method. If ParaGard® is in the wrong place, your chances of getting pregnant are increased. It is a good habit for you to check that ParaGard® is in place once a month. You may use tampons when you are using ParaGard®.

What if I become pregnant while using ParaGard®? If you think you are pregnant, contact your healthcare professional right away. If you are pregnant and ParaGard® is in your uterus, you may get a severe infection or shock, have a miscarriage or premature labor and delivery, or even die. Because of these risks, your healthcare provider will recommend that you have ParaGard® removed, even though removal may cause miscarriage. If you continue a pregnancy with ParaGard® in place, see your healthcare provider regularly. Contact your healthcare provider right away if you get fever, chills, cramping, pain, bleeding, flu-like symptoms, or an unusual, bad smelling vaginal discharge. A pregnancy with ParaGard® in place has a greater than usual chance of being ectopic (outside your uterus). Ectopic pregnancy is an emergency that may require surgery. An ectopic pregnancy can cause internal bleeding, infertility, and death. Unusual vaginal bleeding or abdominal pain may be signs of an ectopic pregnancy. Copper in ParaGard® does not seem to cause birth defects. What side effects can I expect with ParaGard®? The most common side effects of ParaGard® are heavier, longer periods and spotting between periods; most of these side effects diminish after 2-3 months. However, if your menstrual flow continues to be heavy or long, or spotting continues, contact your healthcare provider. Infrequently, serious side effects may occur: • Pelvic inflammatory disease (PID): Uncommonly, ParaGard® and other IUDs are associated with PID. PID is an infection of the uterus, tubes, and nearby organs. PID is most likely to occur in the first 20 days after placement. You have a higher chance of getting PID if you or your partner have sex with more than one person. PID is treated with antibiotics. However, PID can cause serious problems such as infertility, ectopic pregnancy, and chronic pelvic pain. Rarely, PID may even cause death. More serious cases of PID require surgery or a hysterectomy (removal of the uterus). Contact your healthcare provider right away if you have any of the signs of PID: abdominal or pelvic pain, painful sex, unusual or bad smelling vaginal discharge, chills, heavy bleeding, or fever. • Difficult removals: Occasionally ParaGard® may be hard to remove because it is stuck in the uterus. Surgery may sometimes be needed to remove ParaGard®. • Perforation: Rarely, ParaGard® goes through the wall of the uterus, especially during placement. This is called perforation. If ParaGard® perforates the uterus, it should be removed. Surgery may be needed. Perforation can cause infection, scarring, or damage to other organs. If ParaGard® perforates the uterus, you are not protected from pregnancy. • Expulsion: ParaGard® may partially or completely fall out of the uterus. This is called expulsion. Women who have never been pregnant may be more likely to expel ParaGard® than women who have been pregnant before. If you think that ParaGard® has partly or completely fallen out, use an additional birth control method, such as a condom and call your healthcare provider. You may have other side effects with ParaGard®. For example, you may have anemia (low blood count), backache, pain during sex, menstrual cramps, allergic reaction, vaginal infection, vaginal discharge, faintness, or pain. This is not a complete list of possible side effects. If you have questions about a side effect, check with your healthcare provider. When should I call my healthcare provider? Call your healthcare provider if you have any concerns about ParaGard®. Be sure to call if you: • Think you are pregnant • Have pelvic pain or pain during sex • Have unusual vaginal discharge or genital sores • Have unexplained fever • Might be exposed to sexually transmitted diseases (STDs) • Cannot feel ParaGard®’s threads or can feel the threads are much longer • Can feel any other part of the ParaGard® besides the threads • Become HIV positive or your partner becomes HIV positive • Have severe or prolonged vaginal bleeding • Miss a menstrual period Teva Women’s Health, Inc. A Subsidiary of Teva Pharmaceuticals USA, Inc. North Wales, PA 19454 This brief summary is based on ParaGard® FDA-approved patient labeling, Rev. 9/2014. PAR-41072


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By SARA ANGLE

Professional Ski Instructors of America and the American

noon on the slopes will burn off about 740 calories—the same as an hour-long Spinning class but with breathtaking views. It will also work your leg muscles more than pedaling does, according to research in the Journal of Sports Science & Medicine. “Except you’ll have so much fun, you won’t realize you’re getting a challenging workout,” says Kimmy Fasani, a pro snowboarder for Burton. The key, says ski instructor Ann Schorling, a member of the

Instructors (PSIA-AASI), is to pinpoint the level of skill and exertion that feels like it’s just on the edge of your comfort zone and hang out there. No matter where you’re starting from, we have ideas to help you gain the confidence to clip or strap in and push your limits in exciting ways. Consider these perks, then turn to page 70 for the gear that will make you love every minute on the mountain.

66 JANUARY/FEBRUARY 2017 SHAPE.COM

CHOOSE YOUR ADVENTURE Most mountains have a run for every level, so you’ll always be able to take it easy or push your limits.

Gallery Stock

Trade your sneakers for skis or a snowboard for a few of your

body why you’ll probably notice that, the more time you spend on the slopes, the easier singleleg exercises such as pistol squats (see page 148) and balance-challenge yoga poses will feel. Also, each run requires you to engage your glutes, quads, hamstrings, and calves in essentially one incredibly long isometric contraction. The proof of its sculpting power is in the morning-after muscle soreness. “Skiing and snowboarding have the ability to point out weaknesses,” Schorling says. So take note of sore spots and dedicate some gym time to those muscles. You’ll come back stronger on the slopes (and also in your favorite studio class). →


tryathlete

It’s OK to go slow The basic stuff is what’s important when it comes to your slopes skill set. “People who are the most successful and have the least fear are the ones who take the time to truly learn the foundational stuff, like how to properly walk in skis or get yourself up on a snowboard from a sitting position,” Schorling says. When you ace simple skills, you create an awareness that prepares your body to react to the unpredictable, such as a sudden change in terrain or getting around a downed rider. So the more you can practice being off balance, like by moving around a tree and jumping in place or while sliding, the more you’re able to learn the many ways to regain control in various situations, Schorling says.

There’s no adventure ceiling

your calorie burn, the Journal of Sports Science & Medicine study says. For example, skiing in a short-turn style, characterized by compact turns with a high frequency, is a more dynamic way to ski that elicits more effort from your legs, says study author Thomas Stöggl, Ph.D.

#socialperks

You can always up your skills There’s no end to how much you can challenge yourself by moving more dynamically, exploring different terrain, or practicing new tricks, says Amy Gan, a snowboard instructor and a member of the PSIA-AASI team. Sometimes that means signing up for a lesson. “Getting feedback from a pro can give some direction as to what you should be working on next and helps drive you to go out and practice on your own,” Gan says. Trying different skills can also increase

68 JANUARY/FEBRUARY 2017 SHAPE.COM

Explore areas outside ski resorts for a more challenging workout and extra adventure.

“Snow sports are all about the experience, which includes hanging with friends, seeing new places, and of course après ski festivities,” Engerbretson says. In fact, even though you’ll likely dedicate a day to being at the mountain, you’ll probably be actively skiing or riding only about 45 percent of the time, according to research. That leaves plenty of time for fireside snacks between runs—all with like-minded people. Downhill sports bring together a community who enjoy the thrill of being outside and exercising in nature, so you’ll likely make new friends with similar interests, Fasani says. Many resorts even host women’s-only weekends so you can connect with others at your level and build your skills in a supportive environment. →

Finlay Mackay/Trunk Archive

Once you’re comfortable with the basics, there are a ton of ways to up the adrenaline. For example, trying out a new mountain or resort can make the sport feel totally fresh, says Amie Engerbretson, a backcountry skier with Spyder. “Or you could check out the backcountry, which is any

area outside a ski resort,” she says. (Make sure to sign up with a guiding service, so you can navigate the ungroomed terrain safely.) Because there are no lifts to get you back to the top of the mountain, you’ll hike up, which makes for a full day of pretty impressive exercise, Fasani says. Or visit a terrain park to experiment with how different surfaces and obstacles change the experience. “At terrain parks, the surfaces intentionally change—you may encounter a side hill, a ramp, or a half-pipe—so you’re really training your eye-foot coordination,” Schorling says.


WHAT C RA M P S ? Y O U R FAV O R I T E PA I N R E L I E V E R , N O W F O R Y O U R L E A S T FAV O R I T E T I M E O F T H E M O N T H .

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defense shield An extra layer of padding on the Marker 16:10+ Goggles ($179, markerusa.com) beefs up shock absorbency, protecting the areas around your eyes and cheekbones during wipeouts. The wide frameless lens lets you

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The Helly Hansen Warm Freeze Half Zip and Pant hellyhansen with pure merino wool bi d i h Get live updates o altitude, ascent, gradien and more for your down ill fun from the TomTom dventurer GPS Outdoor atch ($350, tomtom.com

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mind before body

Jen Widerstrom I’m here to help make your

is that you’ll be able to commit to reaching your goals, whether that’s to move more, eat better, or finally sign up for a race.

on one dinner at a time. It felt a little low impact in the moment, but looking back, it was the just-right start: a small, clear goal that was surprisingly hard for me to accomplish. I told no one about this, which

information about where my system was faulty and applied it to the next opportunity to fulfill my promise.

substance and that it leads you closer toward reaching your big-picture goal: that exciting life you want to lead.

Every time you stay true to your word, you’ll find that each challenge becomes less daunting because you’ll know that your word has

This creates a self-powered momentum. Each accomplishment builds on the next, and suddenly, before you know it, you are unstoppable.

ability and strength to come from only me. I made it through that week. And I used this small exercise to prove to myself that

I first experienced this concept when I promised myself that I wouldn’t eat dessert in restaurants. I focused

sert challenge marked the end of my empty promises. My confidence grew every time I kept a promise I made to myself. Whenever I failed, I used that as

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Why are the promises you make to yourself the easiest ones to break? Is it because the only person you’ll end up disappointing is yourself? Or that you’ve prioritized pleasing others over your goals? Either way, you deserve better than that. Think of a promise as a powerful muscle—like the glutes or lats— that can affect how your body looks, moves, and feels. Just like a muscle, you can strengthen your promise over time and develop it into one of your assets. The stronger your promise becomes, the more probable it


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your shape-over plan

Lean out!

By SARA ANGLE

F I T FA S H IO N

Y-3 Sport Multisport Bra ($105, store.y-3.com). Alo Yoga Elevate Short ($56, aloyoga.com). Following pages: Y-3 Sport Multisport Bra. Onzie leggings ($69, onzie.com). APL TechLoom Pro running sneakers ($160, athleticpropulsionlabs.com).

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Styling by Shea Daspin; hair by Noah Hatton/Judy Casey Inc. for EVOLVh/Cutler Salon; makeup by Michelle Coursey/Next Artists for DiorSkin Star

Combine this no-equipment burn-and-firm workout with our smart diet tips, and you’ll trim fat faster, look sleeker, and feel stronger.

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your shape-over plan

YOUR WORKOUT Warm up, then set and start a timer to alert you every 3 minutes. Do 20 reps of move 1. Jog in place for 30 seconds. Repeat that structure for moves 2 to 8. In round 2, you’ll do 15 reps of each move and jog for 20 seconds between exercises. For the third round, do 10 reps of each exercise, then jog for 10 seconds between moves. For your final round, do 5 reps of each exercise without jogging. Every 3 minutes when your timer sounds, stop and do 10 burpees: Crouch, plant your hands on the floor, jump feet back to plank, and immediately lower chest and thighs to floor. Push up to plank, hop feet toward hands, then jump. That’s 1 rep. Once you do 10, pick up where you left off. Do this routine 3 days a week on alternate days.

YOU’LL NEED A stopwatch or a timer. We like the Gymboss Interval Timer app (free on iTunes and Google Play). A mat is optional.

WARM-UP Do 30 seconds each of plank walkouts, air squats, lateral lunges (each side), jumping jacks, forward skips, and jogging backward. Repeat twice.

1 HAND-RELEASE SUPERMAN PUSH-UP WORKS SHOULDERS, CHEST, TRICEPS, ABS, LOWER BACK, BUTT, QUADS

A Start on floor in plank on palms. B Lower to floor and lift hands. C Bend arms out to sides to rest fingertips behind head, then lift upper body and legs as high as you can. Pause; lower, then push up to plank. That’s 1 rep. Do 20 reps, then jog in place for 30 seconds.

A

B

C

80 JANUARY/FEBRUARY 2017 SHAPE.COM


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B A

2 HAMSTRING HINGE HOP WORKS ABS, BUTT, HAMSTRINGS

Stand on right leg (knee soft) with hands together at chest and arms bent out to sides. A Hinge forward from hips, lowering torso toward floor and extending left leg back until body forms a straight line from shoulders to heel. B Reverse movement (without touching floor), then jump off right leg as high as you can, raising bent left leg up to hip height. Thatâ&#x20AC;&#x2122;s 1 rep. Without lowering left leg, do 10 reps. Switch sides; repeat, then jog in place for 30 seconds.

C

B A

3 PLANK KICKS 180-TUCK WORKS SHOULDERS, ABS, OBLIQUES, BUTT, QUADS

Stand with feet hip-width apart and arms by sides. A Crouch, place palms on floor, then hop feet back to plank. B Shift weight into right hand and left foot and rotate torso and hips slightly left, bringing straight right leg and straight left hand to meet in front of chest. Return to plank. Switch sides; repeat. Quickly hop feet toward hands, C then jump as high as you can, tucking knees toward chest and turning 180 degrees in air to land facing the other direction. Thatâ&#x20AC;&#x2122;s 1 rep. Do 20 reps (alternating sides for the 180-tuck jumps), then jog in place for 30 seconds.

82 JANUARY/FEBRUARY 2017 SHAPE.COM


CHRONIC MIGRAINE IS IN FOR A FIGHT

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More than a cosmetic face lift Here is Carmen Electra’s secret. A tablet with astaxanthin which can help reduce wrinkles, and maintain young and beautiful looking skin. A

BEAUTY FROM WITHIN Carmen Electra’s secret to young and radiant looking skin is a healthy diet and Skin Care Collagen Filler™ tablets. New Scandinavian technology with astaxanthin, which studies have shown can reduce fine lines and facial wrinkles*.

IT REALLY WORKS

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Women who have tried the Skin Care™ Collagen Filler tablet are getting great results**: AFTER 14 DAYS OF USE: •

Reduces the appearance of wrinkles

AFTER 28 DAYS OF USE: •

Increases the feeling of skin elasticity

AFTER 56 DAYS OF USE:

Increases the feeling of hydrated skin • Increases the feeling of skin firmness •

**Results from an open-label study with 21 participants and a duration of 2 months.

C

4 CURTSY-LUNGE SQUAT DROP WORKS BUTT, QUADS, CALVES

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Stand with feet hip-width apart and hands together at chest with arms bent out to sides to start. A Jump as high as you can, landing in a curtsy lunge with left leg behind and across right leg. B Immediately jump as high as you can, C landing in a squat. That’s 1 rep. Do 20 reps (alternating sides for the curtsy-lunge jump), then jog in place for 30 seconds.

*Ejji Yamashita et al., “The effects of a dietary supplement containing astaxanthin on skin condition. ”Carotenoid Science, Vol 10 (2006). \ Always read the label and follow the instructions prior to use. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Results may vary.

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A

5 DIP-FLIP PUSH-UP WORKS SHOULDERS, CHEST, TRICEPS, ABS, BUTT, QUADS

Sit on floor with legs extended and palms pressing into floor behind hips with fingertips facing body. Press into hands and straighten arms to lift hips to start. A Bend arms back, lowering hips to hover 1 inch above floor. B Explosively push up, rotating over left side to come into plank on palms, C then immediately do one push-up (arms bent straight back with elbows tight to ribs). Explosively push up and rotate over left side to return to start. That’s 1 rep. Do 20 reps (alternating sides for the flip), then jog in place for 30 seconds.

B C

6 DIAMOND SIT-UP TWIST-BACK WORKS ABS, OBLIQUES

Sit on floor with legs bent out to sides, soles of feet touching, and arms by sides. Lie back and extend arms overhead on floor to start. A Sit up, reaching hands forward to touch floor in front of feet. B Then bend arms out to sides and lower upper body to floor, rotating torso toward left, then toward right. Return to start. That’s 1 rep. Do 20 reps, then jog in place for 30 seconds.

Shape Foundation ha empower w about their bodie Learn more at

86 JANUARY/FEBRUARY 2017 SHAPE.COM

A B


your shape-over plan

7 CORKSCREW PUSH-UP WORKS CHEST, BICEPS, ABS, OBLIQUES

Get on floor on all fours. A Lift knees to hover 2 inches above floor to start. B Bend arms back at a 45-degree angle, lowering body toward floor as you rotate hips and knees toward left. Push up to start. That’s 1 rep. Switch sides; repeat. Continue alternating sides for 20 reps, then jog in place for 30 seconds.

A B

8 SUMO SQUATHOLD HEEL LIFT WORKS BUTT, INNER THIGHS, QUADS, CALVES

Stand with feet wide, toes turned out, and arms by sides. Squat, bringing hands together in front of chest. Remain in the squat as you raise right heel [shown]. Lower right heel, then lift left heel. That’s 1 rep. Do 20 reps, then jog in place for 30 seconds.

The smart new way to lose weight

Eat fat to blast fat.

Drink more water.

Healthy fats (nuts, seeds, avocados, and oils) keep your insulin levels steady, which lets your body burn off the fat you eat as well as the extra stored in your cells, Christ says. Try half an avocado with black beans and salsa, or snack on almonds or walnuts.

A study published in the Journal of Human Nutrition and Dietetics three additional cups of water each day (instead of juice or soda) can help you automatically consume up to 206 fewer calories and 18 fewer grams of sugar.

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Cut back on simple carbs and eat more protein and fat instead. To replenish your muscles after a workout, have some

a chicken burrito bowl with brown rice. —Marnie Soman Schwartz

Ted Cavanaugh. Food styling by Jamie Kimm; prop styling by Emily Mullin/Hello Artists.

Forget about counting calories, says Anika Christ, R.D.N., a sports nutritionist with Life Time Fitness health clubs. Instead, focus on eating the right foods at the right times and you’ll drop pounds faster and more easily.


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Healthy sheet pan dinners

Delicious, creative, quick (10 minutes prep!), and so easy—to whip up and to clean up. Now that’s the definition of the best weeknight meal around. Recipes by REBECCA MILLER FFRENCH

Photographs by TED CAVANAUGH

SHAPE.COM

JANUARY/FEBRUARY 2017 93


Roasted ↓ Broccoli, Radicchio, and Chickpeas Serves: 4 Active time: 10 minutes Total time: 25 minutes

1 lemon, juiced and zested 3 tablespoons extra-virgin olive oil 3 garlic cloves, minced 1⁄4 teaspoon kosher salt Freshly ground black pepper 3 ounces goat cheese, softened

olive oil until smooth. Stir in the zest, garlic, and salt. Drizzle mixture over the pan and toss; season with black pepper to taste. 3 Transfer pan to the oven.

1 large head broccoli, cut into florets 2 heads Treviso radicchio, cut into 1⁄2-inch strips 1⁄2 large red onion, thinly sliced into half-moons

1 Preheat the oven to 425°.

Prep a rimmed half sheet pan (about 11 by 17 inches) with foil or parchment and add broccoli, radicchio, red onion, and chickpeas in a single layer. Sprinkle with pine nuts.

1 can chickpeas, drained and rinsed

2. In a bowl, whisk together

3 tablespoons pine nuts

2 tablespoons lemon juice and

Cook, tossing once or twice, until broccoli is crispy and tender, about 15 minutes. Remove from oven and dot with spoonfuls of goat cheese.

*

Nutrition facts per serving: 359 calories, 23 g fat (6.3 g saturated), 29 g carbs, 14 g protein, 8 g fiber, 327 mg sodium

↑ Miso-Glazed Salmon and Bok Choy Serves: 4 Active time: 10 minutes Total time: 20 minutes

11⁄2 pounds salmon fillet, cut into 4 pieces 2 heads baby bok choy, halved lengthwise 1⁄4 cup oyster sauce 2 tablespoons rice vinegar 1 tablespoon miso 1 tablespoon water 1 tablespoon sesame oil Kosher salt 1 red bell pepper, seeded and cut into rings 3 ounces shiitake mushrooms, thinly sliced 4 scallions, thinly sliced 2 tablespoons sesame seeds (optional) 1 Preheat the oven to 400°. Line

a rimmed half sheet pan (about 11 by 17 inches) with foil or parchment. Place the salmon, skin side down, and the bok choy on the pan in a single layer. 2 In a bowl, whisk together the

oyster sauce, vinegar, miso, and water until smooth. Brush the salmon pieces evenly with 2 tablespoons of the mixture. Rub the bok choy with oil and season each half with a pinch of salt. Toss the bell pepper, mushrooms, and scallions in the remaining sauce and place over the salmon. 3 Transfer pan to the oven for

10 to 12 minutes or until salmon is cooked through. Sprinkle with sesame seeds if desired.

*

Nutrition facts per serving: 317 calories, 15 g fat (2.2 g saturated), 9 g carbs, 36 g protein, 2 g fiber, 753 mg sodium

94 JANUARY/FEBRUARY 2017 SHAPE.COM


© 2017 Mizkan America, Inc.


healthy cooking

JamaicanSpiced Chicken and Crispy Swiss Chard Serves: 4 Active time: 10 minutes Total time: 55 minutes

21⁄2 pounds bone-in chicken pieces (breast, thigh, drumsticks, or a mix) Kosher salt Freshly ground black pepper 3 scallions, roughly chopped 1⁄2 Scotch bonnet or habanero pepper, seeded 1 tablespoon whole allspice 3 garlic cloves, peeled 6 tablespoons water 1 tablespoon plus 2 teaspoons fresh thyme, plus extra sprigs for roasting 2 tablespoons extra-virgin olive oil, plus more for marinade if desired 2 red potatoes 2 large carrots 1 bunch Swiss chard, cut into 1-inch strips

1. Preheat the oven to 425°.

Prep a rimmed half sheet pan (about 11 by 17 inches) with foil or parchment and place the chicken in the center of the pan. Season with salt and pepper. 2. In a blender, process the

scallions, Scotch bonnet pepper, allspice, garlic, water, 1 tablespoon thyme, and 1⁄4 teaspoon salt into a smooth paste, adding some olive oil or additional water if needed. 3. Coat chicken with the

marinade, placing some between the meat and skin if possible, and set pan aside. Cut potatoes into 11⁄2-inch cubes and carrots into 11⁄2-inch pieces and place around the chicken. Drizzle vegetables with 1 tablespoon olive oil, sprinkle with remaining 2 teaspoons thyme, and season with salt and pepper; toss to coat. Top pan with thyme sprigs. 4. Transfer pan to the oven. Toss chard with remaining 1 tablespoon olive oil. After 35 minutes, add chard to the baking sheet on top of the carrots and potatoes. Continue cooking until the chicken skin and chard are crisp and the other vegetables are softened, about 10 minutes more.

*

Nutrition facts per serving: 569 calories, 35 g fat (9 g saturated), 24 g carbs, 40 g protein, 5 g fiber, 407 mg sodium

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Leeks

buttery flavor when cooked. They also give your health a big strengthening vitamin A and heart-healthy vitamin K. Sauté, roast, or toss them on the grill— indulgent taste pair well with almost anything. Three top

Char and puree into a flavorful dip

—Greg Denton and Gabrielle Quiñónez Denton, owners and chefs at OX in Portland, Oregon

In a small sauté pan, cook ¼ cup coarsely chopped turkey bacon in a little bit of olive oil; remove when crispy, and add ½ cup chopped bell peppers to the pan. After a few minutes, add 2 cups chopped leeks, caramelize for about 3 minutes, then stir in 1 cup blanched peas and 1 teaspoon each chopped rosemary and thyme. Add ¼ cup chicken stock, reduce slightly, then stir in reserved bacon. Season to taste with salt and pepper. —Ted Peters, executive chef at Azurea at One Ocean Resort in Atlantic Beach, Florida

Thinly slice the white parts of 2 leeks. Cook in a medium pan over medium heat in 1 tablespoon olive oil until they turn translucent, then season with salt and pepper. Mix with ½ cup blanched, diced butternut squash, ½ cup diced tomato, ¼ cup diced white onion, 1 tablespoon finely chopped jalapeño, fresh cilantro and lime juice, and salt and pepper. Toast tortillas in a skillet, then fill with leek and salsa mixture.

Food styling by Jamie Kimm; prop styling by Emily Mullin/Hello Artists

Halve leeks lengthwise and drizzle with ¼ cup olive oil. Season with salt and pepper and grill until charred, 3 to 5 minutes. Flip, cook 3 to 5 minutes more, then transfer to a baking pan. Cover with foil and place in a 375° oven; after about 10 minutes, add 1 head of garlic cloves. Cook leeks and garlic until tender, 35 to 50 minutes more. Let cool, slice leeks, then puree leeks, garlic, ¼ cup olive oil, and 1 cup chopped basil. Stir in 1 tablespoon sherry vinegar. Serve with crusty bread or crudités or on top of meat or fish.

Cook up a sweet and salty succotash

—Troy Guard, chef and owner of TAG Restaurant Group in Denver

100 JANUARY/FEBRUARY 2017 SHAPE.COM

Photograph by TED CAVANAUGH


Be Mightie. Potassium is essential for muscle growth and recovery. Without it, you couldnâ&#x20AC;&#x2122;t push yourself as hard as you do. Mighties are the perfect post-workout buddy, with more potassium per serving than a banana. Fuel your ďŹ re and stay Mightie.

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Nut Milk

“The natural sweetness and silkiness of nut milks make them smoothies, muesli, and coffee.” —Maria Hines, the chef and owner at Tilth, in Seattle

104 JANUARY/FEBRUARY 2017

Food styling by Jamie Kimm; prop styling by Emily Mullin/Hello Artists

so you get all the fiber.


Healthy Breakfast Nachos

1⁄4 cup chopped cilantro, for garnish 4 tablespoons sliced black olives, for garnish

Serves: 4

1 lime, cut into 4 wedges, for garnish

Active time: 10 minutes Total time: 30 minutes

2 teaspoons extra-virgin olive oil

On a baking sheet, toss potatoes with 1 teaspoon oil, chili powder, and cumin; roast for 20 to 25 minutes, flipping once, until crisp.

1 teaspoon chili powder

2. Meanwhile, in a medium pan

2 potatoes, sliced into 1⁄8-inchthick rounds

1⁄2 teaspoon cumin

Make a few easy alterations and the beloved margarita sidekick quickly and energizing a.m. meal—one you’ll defifor roasted potatoes and pile on nutritious toppings like eggs and avocado, says of the new cookbook The Superfood Swap and a Shape advisory board mem-

106 JANUARY/FEBRUARY 2017 SHAPE.COM

6 eggs 3 cups spinach 1 cup canned black beans, rinsed and drained Sea salt Black pepper 1⁄4 cup shredded cheddar or Colby Jack cheese 2 cups preshredded coleslaw mix (green cabbage, purple cabbage, carrots) 1 cup cherry tomatoes, halved

over medium heat, scramble eggs, spinach, and black beans in remaining 1 teaspoon oil until the eggs are just set; season with salt and pepper. 3. On the baking sheet or an

ovenproof platter, top the potatoes with scrambled eggs and sprinkle with cheese. Return to the oven until cheese melts, about 5 minutes. 4. Top nachos with coleslaw mix, tomatoes, avocado, scallions, and yogurt. Garnish with cilantro, olives, and lime wedges.

1⁄2 avocado, sliced 2 scallions, sliced 1⁄4 cup plain, 2 percent Greek yogurt

*

Nutrition facts per serving: 380 calories, 18 g fat (5 g saturated), 38 g carbs, 22 g protein, 10 g fiber, 360 mg sodium

Photograph by TED CAVANAUGH

Food styling by Jamie Kimm; prop styling by Emily Mullin/Hello Artists

fiesta

1. Preheat the oven to 425°.


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Made for each other... Citrus and green tea

Lime Matcha Mousse Serves: 8 Active time: 25 minutes Total time: 2 hours 25 minutes

8 large limes

Green tea is a powerhouse on antioxidants that fight cancer, boost metabolism, burn fat, and improve memory. Add citrus and you create a truly invincible combo. “The vitamin C in citrus increases the absorption of phytochemicals in the tea by as much as five times,” says Wendy Bazilian, R.D.N., the owner of Bazilian Health Clinic in San Diego. Our lime mousse with matcha—a powdered, potent form of green tea—makes for a sweet and slimming dessert and a tasty way to get this mix.

2 teaspoons matcha powder, plus more for dusting 6 eggs at room temperature, separated 2⁄3 cup sugar 1 cup whipping cream

1 Cut stems off limes so

they can stand upright, being careful not to cut through the flesh. Then cut the tops off the limes, a quarter of the way down from the top. With a sharp knife, hollow out limes, scooping the flesh and juice into a bowl. Set the hollowed-out limes aside and press flesh and juice through a fine-mesh strainer; set juice aside. 2 In a small saucepan,

whisk together matcha and egg yolks until smooth. Add sugar and whisk until combined. Place pan over medium heat, add 1⁄2 cup of the strained lime juice and whisk occasionally until just simmering. Lower heat and stir with a wooden spoon until the mixture

thickens and can coat the back of the spoon. Remove from heat, transfer to a large bowl, and let cool completely, stirring the mixture occasionally. 3 In another large bowl,

beat egg whites* until they hold stiff, glossy peaks; set aside. In a separate bowl, whip cream until stiff peaks form. Gently fold egg whites into cooled matcha mixture, then fold in the whipped cream. Chill the mousse for 2 hours, then pipe or spoon it into hollowed-out limes; dust with additional matcha if desired. You’ll use about half the matcha mousse; store the rest in the refrigerator for up to 3 days. —Recipe by Rebecca Miller Ffrench Nutrition facts per *serving: 114 calories, 7 g fat (4 g saturated), 10 g carbs, 3 g protein, 0 g fiber, 31 mg sodium

Food styling by Jamie Kimm; prop styling by Emily Mullin/Hello Artists. *The egg whites in this recipe are not cooked. If you are concerned about possible health risks, look for pasteurized eggs, which are available in many grocery stores.

108 JANUARY/FEBRUARY 2017 SHAPE.COM

Photograph by TED CAVANAUGH


Twisted.

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49 PISTACHIOS 160 calories

Wrap your mind around this: a bowl of sodium-packed pretzels has about the same calories as a healthy-sized portion of W∑ nderful Pistachios. A good source of protein and fiber, pistachios are always heart healthy, always natural and always delicious. W∑ nderful Pistachios, the snack that won’t throw you for a curve. Get Crackin’ Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, such as pistachios, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. See nutrition information for fat content. ©2016 Wonderful Pistachios & Almonds LLC. WONDERFUL, GET CRACKIN’, the Package Design and accompanying logos are registered trademarks of Wonderful Pistachios & Almonds LLC or its affiliates. WP16442


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Soak up more nutrie y you’re man from yo Fol your next m By MARNIE SOMAN SCHWARTZ

110 JANUARY/FEBRUARY 2017 SHAPE.COM

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Slow down

ABSORB ALL THE GOODNESS Eating fruit properly improves digestion so that you get the most out of every bite.

If you’re usually the first person to clear your plate, there’s a good chance you’re not chewing your meals thoroughly. That’s key because chewing breaks down food and activates enzymes in your mouth that help with digestion, says Woodson Merrell, M.D., an integrative medicine specialist in New York City who serves as a scientific adviser to digestive enzyme manufacturer Enzymedica. In fact, research

Photograph by CLAIRE BENOIST

Styling by Alma Melendez/Halley Resources

intestine, which breaks down fats and absorbs most nutrients, which are ferried into your bloodstream, says Julia Greer, M.D., a professor and course director of digestion and nutrition at the University of Pittsburgh School of Medicine. But along the way, problems arise: stress, dietary issues, food sensitivities, and even your workout can disrupt this process, preventing you from getting everything your food has to offer. That’s why it pays to be proactive about improving your digestion, experts say. Making a few tweaks to how you eat can add up to other key health benefits as well, including gaining energy, losing


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hard-core sessions in your schedule with lower-key ones, like yoga, which can help keep your digestion on track. Vigorous exercise can also deplete your levels of magnesium, a mineral that’s critical for digestion; replenish it by eating beans, nuts, whole grains, and leafy greens.

Create keyfood combos Certain nutrients are better absorbed when they’re eaten together. For example, your body has a tough time taking in the type of iron found in vegetarian sources like spinach, but consuming it with a food rich in vitamin C, like red bell pepper, makes the process easier. Fat-soluble vitamins A, D, K, and E need fatty acids for absorption, so pair foods that are rich in these nutrients (many vegetables are) with a source of healthy fat, like nuts or oil. To get more calcium from your yogurt or kale, increase your intake of foods that are high in vitamin D, such as salmon.

Takestockpostmeal If certain dishes make you bloated or constipated or give you diarrhea, you could have a food sensitivity or intolerance, which is relatively common. For instance, about 65 percent of people worldwide are sensitive to lactose, the sugar found in dairy. (High-fructose foods like grapes and bananas and those with gluten, like bread and pasta,

from Purdue University found that when people chewed almonds 40 times, they absorbed more healthy fat than when they chewed them just 10 times, making nutrients like vitamin E more accessible. “Chewing breaks almonds’ cell walls so that it’s easier for us to digest them,” says study author Richard D. Mattes, Ph.D. You don’t have to count, though. Just chew until your food is a mushy consistency, Dr. Merrell says.

Calmyourdiningscene When you’re under pressure, your brain releases stress hormones that make your heart beat faster and give you a rush of adrenaline. The digestive process then slows down or stops so your body can devote all its energy to dealing with the stress. That’s why being anxious or even multitasking during meals can interfere with nutrient absorption, Koff says. So try to relax as much as possible when you dine. Put your computer to sleep instead of skimming headlines, and focus on your companions over dinner. Take the chance to savor each bite.

Ease up on afewworkouts Too many HIIT routines can also stress your digestive system. The physical effort of a tough workout causes your system to divert energy away from digestion, Koff says. Balance the

112 JANUARY/FEBRUARY 2017 SHAPE.COM


chewing does, says study author José Miguel Aguilera of the Universidad Católica de Chile. Both Koff and Dr. Merrell advise their patients to drink vegetable smoothies as a way to help with absorption.

Care for your gut bugs Up to 30 percent of the protein and carbs you eat reach your colon undigested, where your gut bacteria break them down, the journal Nutrition in Clinical Practice reports. But just a few days of a high-fat diet can disrupt the balance of good and bad bacteria in your system, throwing off this process. Consider a probiotic supplement to boost the number of good bugs whenever you’re off your usual diet routine for a few days. One probiotic strain in particular, GanedenBC30, which is added to a wide range of food products, including Red Mango frozen yogurt and Purely Elizabeth Probiotic Granola, as well as Digestive Advantage supplements, has been found to help your body break down proteins.

Try an enzyme There will be times when your digestion is thrown offtrack, like on vacation. That’s when digestive enzyme supplements can help. These pills work just like your body’s own enzymes to help break food down so you can absorb the nutrients more easily, Koff says.

are other possible culprits.) The inflammation you experience when you eat those foods can inhibit nutrient absorption in your small intestine, Dr. Greer says. If you have any of these symptoms, ask your doctor about getting tested.

Sipsmarter You’ve heard that you shouldn’t drink your calories, but now there is a major exception: It turns out that the body is better able to absorb nutrients from certain types of juice than from whole fruit. For instance, one study published in Molecular Nutrition & Food Research found that some carotenoids were almost twice as readily absorbed from orange juice than fresh oranges. The fiber in whole fruit may bind to certain micronutrients, keeping them from being absorbed in the small intestine, says study author Ralf Schweiggert, of the University of Hohenheim in Stuttgart, Germany. But since fiber is key for overall health, he recommends having just one serving of fruit juice a day and eating the rest of your fruit whole. You can also have a smoothie, which retains the fiber from fruits and vegetables but still improves absorption of certain nutrients, according to the Journal of Food Science. That’s because the blade of a high-speed blender breaks through the cell walls in foods better than


You can control how young you look and feel simply by tapping into little-known power sources in your cells, new research reveals. Telomeres, tiny protein sheaths on the ends of your chromosomes, help keep your DNA in prime conrisk of diseases, and a longer life. But factors like chronic stress, a lack of exercise and sleep, and a poor diet can cause your telomeres to deteriorate. “If they wear down too much, the genetic

Tom Schirmacher/AUGUST

Ph.D., a coauthor of the new book The Telomere Effect. This inhibits your cells’ ability to function properly, which speeds up the aging process, she says. that within just weeks of making small changes to your lifestyle, your telomeres improve,” Blackburn says. Read on to learn about the strategic moves that will lengthen yours and make you even healthier. →

FOREVER YOUNG Taking steps to keep your telomeres long can essentially turn back the clock on your biological age.

SHAPE.COM JANUARY/FEBRUARY 2017 119


special report People who had sex at least once in the previous week tended to have longer telomeres, according to a study Blackburn’s coauthor, Elissa Epel, Ph.D., helped conduct. Epel and her team aren’t sure why, but other research has shown that couples who have sex weekly are happier overall. Close friendships are also beneficial. Besides reducing stress, being with friends and loved ones causes your cells to produce fewer C-reactive proteins, proinflammatory substances that have been linked to shorter telomeres and conditions like heart disease and depression.

Omega-3 fatty acids and fiber help fight chronic inflammation, which makes your cells divide faster, prematurely wearing down your telomeres. Your body converts omega-3s into hormones that moderate inflammation, Epel says. And fiber prevents the insulin spikes that fuel inflammation. She suggests getting at least 1,000 milligrams of omega-3 fatty acids a day from fish like salmon or an algae-based supplement and 25 grams of fiber a day from foods such as legumes, produce, and grains. In addition, eat vitamin C–rich citrus fruits, berries, and bell peppers daily, Epel says. Vitamin C protects cells from oxidative damage, which can shorten telomeres.

“Exercise increases levels of telomerase, making telomeres longer and healthier,” says Eli Puterman, Ph.D., an assistant professor at the University of British Columbia School of Kinesiology. But be sure to switch up your routine—so if you’re a runner, do some cycling— and add in some strength training and walking or yoga, too. People who participated in two, three, or four types of activities a month were, respectively, 24, 29, and 52 percent less likely to have short telomeres compared with those who did none, according to a University of Mississippi study. Different forms of exercise may affect telomeres in different ways; a range will have the biggest impact on telomere length.

Have sex often Do more cardio Eat these De-stress Move hourly Sleepbetter Clear the air

120 JANUARY/FEBRUARY 2017 SHAPE.COM

SAFETY CAPS Telomeres act like shoelace ends, curbing wear and tear on your chromosomes.

Certain indoor pollutants like benzene and polychlorinated biphenyls (PCBs) can stretch your telomeres in unhealthy ways, which can increase your risk of cancer, research shows. Get an air purifier to help filter out these chemicals, or bring more plants into your home or office. There’s evidence that certain types, like Boston ferns, peace lilies, English ivy, and philodendrons, can help clean the air. “Two plants for every hundred square feet is supposedly enough for keeping your air filtered,” Epel says.

Gwen Shockey/Science Photo Library

If you’re getting less than seven hours a night, tossing and turning, or going to bed and getting up at different times every day, you’re more likely to suffer from inflammation and oxidative stress, which can shorten your telomeres, Epel says. To get better sleep, build transition time into your routine. Most of us tend to do work or watch stimulating TV shows right up until we turn in. “The mind needs a slow descent into slumber,” Epel says. Put your phone on airplane mode and read or listen to a relaxing podcast for a few minutes, and you’ll fall into a sounder sleep faster.

For every additional hour people sit in front of a screen per day, they have a 7 percent increase in their odds of having short telomeres, research from the University of Mississippi showed. The solution: Spend more time on your feet throughout the day, the British Journal of Sports Medicine reports. Take your phone calls standing up, go for short walks every hour, or get up and do a few stretches or yoga moves.


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Sex so good, you’ll see colors

There’s a blow-your-mind climax in your future tonight, and every night, if you use these pleasure-boosting, research-backed strategies. By CARLY GRAF

Tune in to your body. to climax more often and enjoy sex more than those who don’t, according to research in the journal Sexual and Relationship Therapy. To stay focused and present, Marin recommends concentrating on one specific body part that’s feeling great, like your neck or your breasts as they’re being kissed. This will instantly redirect your mind back to the action, making it easier to intensify your arousal. Use this technique every time you catch your mind wandering.

Fantasize a little (or a lot). Breathe right. No joke: Breathing like you do when you’re turned on may help you climax. That’s because your inhales and exhales can influence your emotions; it’s why deep, slow breaths can calm you down when you’re tense. Marin recommends experimenting

with different types of breath. Taking short, quick breaths for a few minutes as you build up to your orgasm may boost your heart rate and heighten your sensations. Or switch to deeper breaths to help relax and tune in to the moment.

If you’re having trouble finishing, cue up a go-to fantasy or think about the hottest sex you’ve ever had. Worrying about whether you’ll finish depresses desire and dulls your body’s response, which makes it harder to orgasm, Marin says. Using your imagination is proven to make your skin more sensitive, helping to bring on the O.

Marcel Christ

Distracting thoughts are the number-one reason why women have difficulty reaching orgasm, says Vanessa Marin, a certified sex therapist and the founder of Finishing School, an online orgasm course for women. “We multitask so much these days that we have a hard time being fully in the moment, even during sex,” she says. And nothing kills an orgasm faster than thinking about some big meeting at work or an argument you had with your sister. It makes sense, then, that women who are better able to tune out distractions tend


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better body

Refresh, restore, reenergize

Getting fitter isn’t just about working harder in the gym—it’s also doing the right things when you’re out of it. Here’s how to maximize your rest day. By SARA ANGLE

126 JANUARY/FEBRUARY 2017 SHAPE.COM


HEART FOR THOSE There’s a passion for life in the crunch of almonds. Get 6g of protein, 4g of fiber and essential nutrients in every heart-healthy handful to really bring it all day, every day.

Per one-ounce serving. © 2017 Almond Board of California. All rights reserved.

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better body Don’ttake rest so literally

p m

Activeer recov y

Pil a

Po we ryog a

Seeyourfriends Exercising triggers your body’s stress and immune responses, and taking a day off allows these systems to recover. Socializing may make them shut down even faster, says Blair T. Crewther, Ph.D., a sport science consultant. That bonding time may also lead to the release of hormones such as oxytocin and testosterone, which have energy-boosting, mood-elevating, and pain-reducing properties.

Keepyour caloriessteady HIIT

Run

YOUR WORKOUT GAME PLAN

tes

Boo tca

“There’s a difference between passive and active recovery,” Matthews says. A passive-recovery day means you’re not doing any physical activity, and the only time you really need one is when you’re injured or sick. Most of your days off should focus on active recovery, which involves low-intensity movement, like an easy bike ride or walking the dog, flexibility and mobility exercises, or foam rolling. These activities will increase circulation and assist in bringing key nutrients to your muscles so they repair faster, Matthews says. The goal is to get your heart rate up slightly and loosen any tightness, not break a serious sweat.

breathing exercise at least once a day, says Tiffany Grimm, a member of the performance innovation team at EXOS, a training facility in Phoenix: Breathe in for four counts, hold for two, and exhale for six. “This brings the heart rate down, lowers blood pressure, and restores glycogen, which your muscles use as fuel,” she says.

ive ry Actove rec

A SMART WEEK OF EXERCISE Schedule active recovery days following HIIT-style exercise, like boot camp, Matthews says.

Giveyourmind a break too Stressed exercisers took longer to bounce back from a strength workout than those who were more Zen, the Journal of Strength and Conditioning Research reports. Researchers say elevated levels of the stress hormone cortisol may impede recovery. Combat stress and speed muscle rebuilding by practicing this

Many people dial back their food intake on days they’re not working out, but that can backfire, because muscles need those nutrients to rebuild, says Marni Sumbal, R.D.N., the owner of Trimarni Coaching and Nutrition. It can mess with your next sweat session too, she adds. “Your energy stores will be depleted, so the following day, you might feel overly tired,” Sumbal says. Stay consistent with your healthy diet.

Sleep,sleep, and more sleep “Banking sleep has been shown to be beneficial for recovery,” says Amy M. Bender, Ph.D., a sleep scientist at the Centre for Sleep & Human Performance in Alberta. When you’re snoozing, your levels of cortisol are low and your body releases growth hormone, which helps turbocharge the tissue- and muscle-rebuilding process.

128 JANUARY/FEBRUARY 2017 SHAPE.COM


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women in motion

By SARA ANGLE

r e p a h S r e v Mo s ie Burrow NAME: Ell Sh ’

b i

i

dit ti

#lovemyshape shout-out “The body is superintelligent! It’s designed to do so many amazing things, and if

Guilty pleasures Afternoon chocolate, good tequila, high-tops, and sleeping in.

Daily detox

Claire Esparros

From vulnerability comes strength. “Learning to not be overcritical of myself and be OK with not having all the answers has helped make me— and my relationships—stronger,” she says.

Every morning after washing her face and brushing her teeth, Burrows meditates for 30 minutes. “It’s easy for me to set aside that time because I know it will make my whole day better.”


F R E S H N E S S T H AT WO R K S H A R D E R , B E C A U S E Y O U H AV E TO

© Procter & Gamble 2017

WO R K H A R D E R TO G E T A H E A D .

STRESS TESTED FOR WOMEN


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like KATE SHAPE.COM

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E E E

ACTION STAR Kate pushes herself hard in the gym to stay in fighting shape for her movies. That’s especially true for the Underworld series, in which she plays a warrior named Selene who wears a skintight catsuit and does her own stunts, but also for her t, other films, such t as Click (top right) and Tiptoes (bottom).

Styling by Michelle McCool; hair by Italo Gregorio/Bryan Bantry Agency for Wella Professionals; makeup by Etienne Ortega/The

,

a week,” she says. “We have loads in common, like our kids.” Eat the foods that (Kate’s daughter, Lily, is 17.) right for your our body “During our sessions we have “I was a vegetarian for a rea long talks about teenagers, and long time because I am incr then suddenly one day I find bly squeamish about mea when I was filming Pearl Harbor that my ass is in a lot better I didn’t have enough energy shape than I thought it was!” the trainer I was working with All that quality time with her the time said ‘You’ve got t fitness guru has taught Kate eating chicken and fish.’ So some valuable lessons about making an exercise routine pay and that helped me. Lily and I ea clean—we have a lot of sa off—physically, mentally, and vegetables like brussels s in terms of loving life. Here, her and broccoli and chicken and words of workout wisdom. fish. Also, I don’t drink alcohol I feel [its effects] very quickly You have to really I’ve never actually had an challenge yourself. “I do circuit training interspersed glass of anything alcoholic. crazy things on a nonmotorized treadmill. That part is torture. But the thing I like about circuit training is that you’re never doing one thing for very long. You get to the point where you almost can’t bear it, and it changes to something else.”

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G G .”


| Motivation

Imagine a renewed you

54 percent, a New Mexico State University study found. It can even rev motivation, according to research in the journal Psychology of Sport and Exercise. In the study, women who pictured themselves working out were significantly more driven to exercise than those who didn’t. And now experts are discovering that the perks of visualization go far beyond fitness. New research has verified its effectiveness for everyone, showing that the technique is extremely powerful at improving confidence, reducing stress, and boosting performance. That’s because your brain responds to visualization the same way your muscles do, says Philip Post, Ph.D., the assistant professor of motor learning and sport psychology at New Mexico State University. “When you imagine yourself reacting a certain way to a certain you know that athletes use visualization event—like being calm and in control while giving to give themselves an edge and calm their a speech at a wedding—it strengthens the neuronerves before a big competition. (Remember logical pathways you need to actually respond that #PhelpsFace from the Olympics?) way,” he says. Once the big moment arrives, you’ve “When you imagine yourself performing a task, “done” it so many times mentally that you’re much your muscles contract as though you’re actually better prepared to keep your cool. doing it. The contractions are so small, you can’t Best of all, it takes just 10 minutes a day of visufeel them, but it’s enough to strengthen your alization to start seeing the benefits, Detling says, muscle memory,” says Nicole Detling, Ph.D., an and you could notice changes after just one sesassistant professor of kinesiology and sport sion. We walk you through the important steps. science at the University of Utah and a sports psychology consultant to Olympic athletes. In other words, when you mentally rehearse a tenBe sure that what you want to achieve is clear and nis serve or a swimming stroke, you’re essentially measurable, then ask yourself exactly what you doing it physically as well. As evidence: People need to do to make it happen, Post says. If you with wrist casts who visualized moving their want to run faster, the first step is to gradually immobilized muscles lost half as much strength increase your pace. If your goal is to deliver that as those who didn’t imagine exercising, research great wedding speech, you might start by practicin the Journal of Neurophysiology found. ing in front of the mirror to get comfortable recitVisualization can help hone your technique, ing it and build your confidence. Being specific too. Female basketball players who imagined about the actions you’ll take to reach a goal lets themselves throwing perfect free throws just you create a more targeted mental picture, which before a game wound up making 70 percent in turn activates the corresponding brain pathof their shots, while those who didn’t sank ways, leading to faster, stronger results, Post says.

To achieve success— getting fitter, healthier, more confident, or whatever—you need to create a picture of it in your mind, scientists say. Here, the steps. By Mirel Ketchiff

First you need a goal

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W y mentally tally rehearse performing a move or a task, yyou’re essentially doing it phy physically as well.


Now add on layers To begin, imagine yourself doing the action from start to finish—crossing the finish line with perfect form or reciting the speech to applause, for example. Then “layer” on your senses, Post says. What will you be seeing, hearing, and even smelling in real life? “You want to try to make the imagery process as functionally equivalent to the physical practice as possible in order to help activate the relevant brain regions to the greatest extent,” he says. “If you’ll be giving a speech, for instance, stand up as you’re visualizing it—you can even put on the same outfit you’ll be wearing on the big day.”

Imagine how you’ll overcome obstacles Think about what challenges you’ll face in real life. “Say to yourself, OK, I’m up there in front of the crowd—how do I feel? Maybe you’re nervous and shaky. Imagine how you’ll modify that response by taking a few deep breaths to slow your heart rate or smiling to reassure yourself,” Post says. To run faster, picture your muscles feeling fatigued or sore toward the end of the race, then see yourself maintaining the correct form anyway. “What you’re doing is creating a memory that’s flexible enough to adapt to any circumstances,” Post says.

Finally, pair it with practice While studies show that visualization alone can positively influence performance, “the latest research suggests that combining imagery with actual practice is essential for it to make a substantial difference consistently,” Post says. Do your running-speed work or give your speech to a small group of friends in addition to your mental practice routine. Then, when you’re at the race’s starting line or about to walk out in front of the wedding guests, take a few seconds to quickly cycle through your visualization for one last surge of confidence.

Stewart Cohen

SEE

exercises to... SHAPE.COM JANUARY/FEBRUARY 2017 139


Introducing the six body-weight

Smash, and surpass, your strength goals

F i t n e s s s p e c i a l w i t h J E N W I D E R S T R O M E


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ByJaclyn Emerick Photographs by Rony Shram

moves every woman should master to be a well-sculpted machine. Plus, weâ&#x20AC;&#x2122;ve got the key trick to tap your mental muscle that will get you there.


Inher

which includes whipping contestants (and couch sitters) into

a top

Widerstrom has identified a short list of mega-exercises that

shape for NBC’s The Biggest Loser for the past two years, Jen pave the way to a superfit body. They are no-equipment classics but also the ones she witnessed many women struggle to nail with textbook form. Aim to conquer this mix of strengtheners, Widerstrom says, “and you’ll feel empowered like never before.” That’s because challenging moves like these sculpt a head-to-toe chain of muscles and build your athleticism and physical skills for a big shot of body confidence. To make sure you ace all six, Widerstrom breaks down the basics of each exercise on the following pages. Pump up your muscle capacity before each set with this game-changing bit of mental prep: Visualize yourself doing the exercise that you’re about to attempt, and you’ll feel a boost in your strength by up to 24 percent—without working a single muscle, accord-

WANT MORE OF WIDERSTROM’S MAKEOVER MAGIC?

Look for her better-body guide, Diet Right for Your Personality Type, due out in February.

activates areas involved with motor skills.

And you’re about to get the body to prove it.

Conquer these

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L sit Sit on the floor with your legs long and palms flat by thighs, then elevate your body by pressing into your palms. “It’s deceptively tough for such a small movement, but it’s the best static hold you can do for your core because you have to pull your abs in so deeply and wrap your

core up so tightly to lift your body,” Widerstrom says. “There’s no way around it.” Your shoulders and glutes also get a solid dose of sculpting, since they hoist you up and keep you there. Here are three steps that will help you nail it.

1

Make it halfway easier by starting with a single-leg L sit. Sit on the floor with legs together and extended, feet flexed, and hands on floor outside of your thighs, fingertips 2 to 3 inches behind your knees, thumbs under thighs, and wrists touching the outside of your legs. With your fingers spread, press your palms into the floor, hollow your core, and straighten arms to lift your butt and right leg. Hold for 15 to 30 seconds. Repeat 2 to 3 times. Switch legs, and repeat.

2

Separate legs wide for a straddle hold to make them lighter and easier to lift while still accessing the same muscle groups. Sit on the floor with legs wide, feet flexed, and hands pressing into floor between thighs and about a foot apart. Press your palms into the floor, hollow your core, and straighten arms to lift your butt and legs, but leave your heels gently on the floor. Hold for 15 to 30 seconds. Repeat 2 to 3 times.

3

Create more space than the floor allows to get more muscles involved in the lift by doing an L sit on 2 boxes or benches. Place the sturdy boxes or benches slightly wider than hip-width apart, and stand between them with legs together. Plant one hand on each box, hollow your core, and straighten your arms to lift your legs as high as you can. Hold for 15 to 30 seconds. Repeat 2 to 3 times.

The perfect L sit Sit on the floor with your legs long and together, feet flexed, hands on floor outside of your thighs, fingertips 2 to 3 inches behind your knees, thumbs under your upper thighs, and wrists touching the outside of your legs (any farther back and you won’t be able to get off the floor). Exhale, keep your shoulders wide, press your palms into the floor, hollow your core, and squeeze your legs together, then straighten arms to lift your butt and then your legs and heels about 1⁄4 inch off the floor. Hold as long as you can. “When you exhale to lift, do it as if you’re blowing out a candle, which allows you to wrap a corset around your waist that pulls every muscle together into a tightly knit package,” Widerstrom says.

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Handstand It’s you against gravity, balancing your body weight on the palms of your hands. The good news is that everyone has the strength to do this, Widerstrom says. It’s the skill behind it that takes the most time to master: “You have to practice handstands—a lot—to get good at them,” she says. A big part of that practice is in your head, learning to be OK with the idea of being upside down. “But when you conquer this exercise,” she says, “you’ll change your whole outlook on what seems challenging to you, asking yourself, What else am I capable of?” This is where you start.

2

Do wall walks to start to straighten out your handstand while still being supported. Start on floor in plank position with feet pressing into a wall. Slowly walk hands toward wall in 3-inch steps, walking feet up wall as high as you are comfortable (the goal is to bring your body to fully touch the wall). Reverse the movement to get back down. Do 2 to 3 sets of 5 to 6 reps.

3

Learn how to kick up with support by doing handstands against a wall. Stand facing a wall, 2 to 3 feet away from it. Quickly fold from hips to plant hands on floor in front of wall, kicking your legs up one at a time until they rest on the wall. Hold that position as Get comfortable long as you can, letting being inverted and learn how to place your your heels come off the wall a few moments hands by starting with a 90-degree hip stand at a time so you’re not completely reliant on it. with shoulder taps. Stand facing away from Then reverse the movement to get back down. a sturdy box or bench. Do 2 to 3 sets of 25- to Fold forward to plant 45-second holds. hands on the floor, and step feet up and onto the box so your body forms an upside-down L shape. Then shift weight into left hand and tap right hand to left shoulder. Switch sides; repeat. Do 2 to 3 sets of 10 to 12 reps, alternating sides.

1

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The perfect handstand Stand with feet hip-width apart and arms extended overhead. Find a point on the floor about 3 feet in front of you. Fold forward, reaching hands toward that point, kicking your left leg up (for your first couple of times, begin with less of a push than you know it would take to get you all the way up, so you can develop an understanding of what kind of power it takes to get you there). Then immediately follow with right leg, letting legs hover above hips, which are stacked over shoulders, which are stacked over wrists: “Imagine your body is a building where all those major joint intersections are a separate floor but still perfectly stacked to create a balanced unit,” Widerstrom says. Hold as long as you can, then lower one leg at a time to safely return to standing.

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Windshield wiper Lying faceup, swipe your legs together left and right in a 180-degree arc. The glitch is that women tend to recruit their legs and hip flexors to do this exercise. “When you release your grip on those wrong muscles to engage the right ones—in this case your core— you can access your full range of mobility and strength, and suddenly this movement becomes so much more accessible and effective for shaping your body,” Widerstrom says. Your three-step plan:

1

Teach your body to move, brake, and change directions fluidly with a barbell twist. Stand with feet together, with an empty barbell (or a broomstick) racked on your back across your shoulder blades, lightly gripping the bar with an overhand grip, elbows bent downward. Keep the torso long and hips square, then rotate torso toward right until you have no further range of motion toward your right side. Switch sides; repeat. Do 2 to 3 sets of 10 to 12 reps, alternating sides.

2

Move your legs as one—but without as much weight—with bent-leg wipers. Lie faceup on floor with arms extended out to sides and knees bent over hips. Keeping legs together at 90 degrees, drop knees toward left, letting your right hip come off the floor, to hover 1 inch above floor. Lift knees to start, then lower them toward right. Do 2 to 3 sets of 10 to 12 reps, alternating sides.

3

Do single-leg wipers to learn how to control the movement in its full range. Lie faceup on floor with arms extended out to sides, right leg extended upward and bent left knee over hips. Keeping knees together, drop legs toward left to hover 1 inch above floor, letting your right hip leave the ground. Lift your legs back the way they came, then lower them toward right. Do 2 to 3 sets of 10 to 12 reps, alternating sides.

The perfect windshield wiper Lie faceup on floor with arms extended out to sides and legs extended over hips. With ribs pressing into floor and legs together, drop legs toward left as your right hip lifts off the floor, to hover 1 inch above floor. Trace your legs back to start, then lower them toward the right. “As your legs reach away from your core, your body becomes very tight in order to keep you stable and connected to the floor,” Widerstrom says. “Then when your legs come back to center, you feel a brief release of tension.”

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Candlestick roll Squat deeply, roll back onto upper back and straighten your legs toward ceiling, roll forward onto feet, squat deeply, and stand again. Do all that without stopping, and you’ve got yourself a candlestick roll. “A candlestick roll fires up and connects every muscle in your core while you go from standing to active to standing again,” Widerstrom says. This gymnastics-inspired

stick roll fires up and connects every muscle in

exercise tends to be tough because in addition to calling on strength, mobility, and coordination, it requires you to be comfortable moving blindly. “You might be a little scared to travel backward— then when you’re in it, expect it to feel a little weird—but then you get the hang of it and know what to expect,” she says. “It actually starts to become fun, and suddenly you’re great at it.” Go from newbie to pro in three simple steps.

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1

2

Master the rockLearn how to use ing position (it’s momentum to rock harder than it looks) by while maintaining the doing a hollow hold. Lie hollow-hold position faceup on the floor with by weighting each end. arms extended behind Hold one 2- to 5-pound head and legs long and weight with both hands squeezing tight together. behind your head and Pull your abs in tight and the other one between press your lower back your feet. Start in into the floor, then lift a hollow-hold position, your arms, head, neck, then, without changing shoulders, and legs 8 to the shape of your body, 12 inches off the floor rock back and forth, let(try to make your body ting the weight pull you resemble the shape of one way and then the a rocking chair leg). Hold other. Do 2 to 3 sets of for 15 to 30 seconds. 10 to 15 reps. Repeat 2 to 3 times.


3

Getting up is the hard part, so here are two ways to help you. The beginning is always the same: Stand with feet together, arms reaching forward. Squat all the way down, and when your butt touches the floor, roll back onto upper back, sending legs up and slightly back. If you struggle with mobility, cross your legs on the roll forward to come to standing, while also using your hands to press into the floor on both sides of your hips. If it’s strength you lack, hold a weight in your hands on the roll backward, and push it forward on the way up to help power you to standing. Do 2 to 3 sets of 8 to 10 reps.

The perfect candlestick roll

pausing, roll forward, bringing your heels as Stand with feet together close to your butt as you can while connecting and arms reaching your feet to the floor; forward. Squat all the reach your arms forway down, and when ward to come back into your butt touches the a low squat to rise to floor, roll back, reachstanding. “Think of this ing your arms behind movement as a seehead, rolling onto your saw,” Widerstrom says. upper back, letting your “Energy transfers from straight legs come high your feet to your head over your hips to create back to your feet.” So momentum. Without if you’re having trouble making it off the floor, roll back with a little more gusto.

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Pistol squat “This deep single-leg squat isn’t given the star power it deserves, so most women just don’t even try it,” Widerstrom says. But the body benefits are well worth the reps: You strengthen each leg independently, which evens out imbalances, and you also build strong, lean muscle from your core on down, Widerstrom says. Here’s how to build up to it.

1

Do pistols using a pole to help lighten your load: Stand on left leg facing pole and grasp it with left hand. Let your palm slide down the pole as you shift your hips back, extend right leg forward, and lower

into a single-leg squat with your hip crease well below knee level. Use as little help as you can to stand up. Do 2 sets of 8 to 10 reps per leg.

2

Work on improving your depth by doing a pistol to an elevated seat. Stand about a foot in front of a box or a low bench, facing away from it. Shift weight onto left leg, then bend left leg, sending hips back and down toward the bench while you extend right leg and arms forward. Once your butt touches the bench, straighten left leg to return to standing. Do 2 sets of 8 to 10 reps per leg, lowering the height of the bench or box as you improve.

3

Adding weight to this movement actually makes it easier by counterbalancing the motion, so before you try a body-weight pistol, do a weighted one. Hold one dumbbell (start with 15 pounds; decrease as you get stronger) horizontally with both hands, arms extended forward. Shift weight onto left leg, then send hips back and down as you lower your hips past 90 degrees,

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while still extending right leg forward. Once you hit below parallel— without lowering right leg—power back up to standing. Do 2 sets of 8 to 10 reps per leg, alternating legs.

The perfect pistol squat Stand on left leg with equal pressure on all sides of your foot, right

leg slightly lifted forward. Bend left knee and send hips backward, reaching arms forward as you extend right leg forward, lowering body until hips are below parallel. Then squeeze the glutes and hamstring to stop your descent, and let them act as a spring to bring you back up to standing. “Imagine that you’re pushing your standing leg 6 feet down through the floor,” Widerstrom says. “That will engage the bigger leg muscles and your power center more than just thinking about straightening your knee to stand up.”


Push-up Strictly speaking, your chest should graze the floor each time you lower for a push-up. If you tend to fudge it, you’re not alone. “Our center of mass is our hips,” Widerstrom says. (For men, it’s their chest.) “That’s why our legs are tenacious as hell, but we lack upper-body strength.” The good news is that you can use your more powerful butt and legs to help propel this full-body move. At the same time, build your upper-body strength and dial in that full range of motion with Widerstrom’s threestep progression.

1

3

To perfect the Hand-release pressing motion push-ups give your and strengthen your body a moment to chest and arms, do recover and reset halfa barbell bench press way through each rep (dumbbells won’t cut it while also developing here because you move your strength out of the them separately, unlike bottom of the push-up the floor). Start with from a dead stop. Start on floor in plank position. an empty bar, then add weight as needed. Lie Lower body fully onto faceup on a bench with floor. Lift hands briefly, feet flat on the floor. then plant them on the Grab the barbell with floor again and push up an overhand grip with to plank position. Do hands shoulder-width 2 to 3 sets of 8 to 10 reps. apart. Straighten arms “Even my contestants on Biggest Loser with 80above chest to start. to 100-plus pounds to Lower bar to graze chest, then press back lose learn how to do real up. Do 2 to 3 sets of 10 to push-ups this way,” she 15 reps. says. “Sometimes they have to peel up from the floor, but it’s much betIncline pushter for their muscles and ups get your core mechanics than dropinvolved and take ping the knees.” you through the full motion but without all your weight. Do full-range push-ups with your hands on a sturdy bench or box and your feet on the floor. Do 2 to 3 sets of 8 to 10 reps.

2

The perfect push-up Start on floor in plank position with your hands below your shoulders and feet 8 to 12 inches apart (for a strong base). “Imagine you can flip a switch that turns on the muscles from your shoulders, chest, arms, abs, butt to legs,” Widerstrom says. “Visualize lighting

Use your more powerful butt and legs to help propel this fullbody move.

up those muscle groups that will carry you through the movement.” Then begin to lower, bending your arms so there’s a 4- to 6-inch space between your elbow and rib cage, to ensure more muscles pitch in. “Bring your chest between your hands instead of lowering your face to your hands, which will allow you to activate more chest muscles.” Once your chest brushes the floor, power back up to plank.

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! t h g i br


Pan-Grilled Chicken Thighs With Endive, Radicchio, Carrots, and Olives Recipe on page 156


Shaved Brussels Sprouts, Mango, and Radish Salad Recipe on page 156

Food styling by Jamie Kimm; prop styling by Sarah Cave/EH Management

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Poached Shrimp With Cress, Herbs, and Pineapple Recipe on page 156

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Roasted Delicata Squash With Fennel, Pistachios, and Pomegranate Recipe on page 157

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Miso Flank Steak With Sesame Vegetables and Swiss Chard Pickles Recipe on page 157

SHAPE.COM JANUARY/FEBRUARY 2017 155


Shaved Brussels Sprouts, Mango, and Radish Salad Serves: 4 Active time: 15 minutes Total time: 20 minutes

4 ounces brussels sprouts (about 5 sprouts) 1 large lime Kosher salt 8 ounces radishes (about 5 radishes) 1 firm, under-ripe mango, peeled, pitted, and cut into strips 2 tablespoons extra-virgin olive oil 1⁄4 teaspoon crushed red pepper flakes (optional)

Pan-Grilled Chicken Thighs With Endive, Radicchio, Carrots, and Olives Serves: 4

1 Heat a grill pan over

Active time: 20 minutes

medium heat. Rub chicken with 2 teaspoons oil, then rub with za’atar. Sprinkle with salt and pepper and place in the pan. Grill until nicely browned and cooked through, turning occasionally, about 15 minutes. Transfer to a cutting board and let rest.

Total time: 35 minutes

1 pound boneless, skinless chicken thighs 1 tablespoon plus 2 teaspoons extravirgin olive oil 4 teaspoons za’atar (a Middle Eastern herb blend) Kosher salt Freshly ground black pepper 1 tablespoon plus 1 teaspoon white wine vinegar 1 teaspoon honey 1 radicchio, cored and sliced 2 Belgian endives, cut into 1-inch slices 4 purple carrots, shaved into ribbons with a vegetable peeler 6 Peppadew peppers, thinly sliced 8 Castelvetrano olives, pitted and quartered

2 Whisk together vinegar, honey, remaining 1 tablespoon oil, and a pinch each of salt and pepper in a large bowl. Add radicchio, endive, carrots, peppers, and olives and toss until well coated. 3 Slice the chicken into strips and add to the bowl along with any accumulated juices. Toss and divide among plates. Serve immediately.

*

Nutrition facts per serving: 261 calories, 12 g fat (2.2 g saturated), 14 g carbs, 24 g protein, 4 g fiber, 617 mg sodium

Poached Shrimp With Cress, Herbs, and Pineapple

4 ounces watercress or upland cress

Serves: 4

1 cup fresh mint

Active time: 30 minutes

1 avocado, diced

Total time: 35 minutes

1⁄4 cup raw pepitas (hulled pumpkin seeds), toasted

3 lemons

1⁄4 cup unsweetened coconut flakes, toasted

2 red jalapeños

1 3-inch piece fresh ginger, scrubbed

2 tablespoons honey 1 Cut the brussels sprouts

into paper-thin slices using a mandoline or a vegetable slicer; place them in a large bowl. Zest the lime, then squeeze its juice directly into the bowl. Sprinkle with salt and use your hands to massage the citrus into the sprouts, mixing well. 2 Cut radishes into paper-

thin slices and add to the sprouts, along with the mango. Drizzle with oil, sprinkle with salt, and add red pepper flakes if desired. Toss and divide among serving plates. 3 Top salads with pepitas

and coconut and serve immediately.

*

Nutrition facts per serving: 179 calories, 14 g fat (4 g saturated), 13 g carbs, 4 g protein, 3 g fiber, 82 mg sodium

156 JANUARY/FEBRUARY 2017 SHAPE.COM

1 tablespoon plus 1 teaspoon fish sauce 1⁄2 pineapple, peeled, quartered, cored, and cut crosswise into 1⁄4inch slices

1 pound extra-large shrimp (shells on)

1 small bunch cilantro, chopped

1 Squeeze 1⁄2 cup juice from

the lemons into a large bowl and set rinds aside. Grate 1 teaspoon ginger into the bowl and set the rest aside. Slice 1 jalapeño and add to the bowl, along with honey and 1 teaspoon fish sauce. Stir together well, add the pineapple, and gently stir again. Set aside and stir occasionally. 2 Add lemon rinds to a

large saucepan. Slice remaining ginger and halve


Roasted Delicata Squash With Fennel, Pistachios, and Pomegranate Serves: 4 Active time: 20 minutes Total time: 45 minutes

3 medium delicata squash (21⁄2 pounds), trimmed, cut into 1⁄2-inch rounds, and seeded 4 tablespoons extra-virgin olive oil remaining jalapeño lengthwise; add both to the pan along with remaining 1 tablespoon fish sauce. Fill it halfway with water, bring to a boil over high heat, then add shrimp. Cover pan, remove from heat, let stand for 5 minutes, and drain. 3 When the shrimp are

cool enough to handle, peel and devein them. Add to the bowl with the pineapple, along with the cress, cilantro, mint, and avocado. Toss with your hands until well mixed. Divide among plates and serve immediately.

*

Nutrition facts per serving: 224 calories, 6 g fat (0.9 g saturated), 24 g carbs, 23 g protein, 5 g fiber, 318 mg sodium

Kosher salt Freshly ground black pepper 1⁄2 orange

with half the orange dressing. Add fennel to the remaining dressing and toss to coat. Top squash with fennel, pomegranate seeds, and pistachios. Garnish with parsley and reserved fronds.

*

Nutrition facts per serving: 235 calories, 17 g fat (2.4 g saturated), 19 g carbs, 5 g protein, 6 g fiber, 124 mg sodium

Miso Flank Steak With Sesame Vegetables and Swiss Chard Pickles Serves: 4

1 tablespoon white wine vinegar

Active time: 25 minutes

2 teaspoons pure maple syrup

Total time: 40 minutes

1⁄4 teaspoon ground coriander

1 bunch Swiss chard, preferably pink or red

1 small bulb fennel

1⁄4 cup plus 1 tablespoon rice vinegar

1⁄4 cup pomegranate seeds 3 tablespoons shelled, roasted, and salted pistachios, chopped 2 tablespoons parsley, thinly sliced, for garnish 1 Preheat the oven to 425°.

Place squash on a half sheet pan lined with foil. Drizzle with 2 tablespoons oil, season with salt and pepper, and toss to coat. Spread rings in a single layer. Roast until tender and bottoms are browned, about 20 minutes.

2 tablespoons plus 1 teaspoon sugar Kosher salt 1⁄4 cup plus 1 tablespoon water 1 teaspoon dry mustard 2 tablespoons shiro miso (white) 1 small head Romanesco, cored and cut into small florets 1 small head cauliflower, cored and cut into small florets 2 teaspoons sesame oil

into an even, submerged layer. Set aside. 2 Whisk together mus-

tard, remaining 1 teaspoon sugar, and remaining 1 tablespoon water in a small bowl until smooth. Whisk in miso and remaining 1 tablespoon vinegar. 3 Bring a large saucepan

of salted water to a boil. Add the Romanesco and cauliflower and cook, stirring occasionally, until crisp-tender, 3 to 4 minutes. Drain and transfer to a large bowl. Drizzle with sesame oil and toss to evenly coat. 4 Heat a large cast-iron skillet over medium-high heat. Season steak with salt and pepper and add to hot pan. Cook, turning once, until steak reaches desired doneness, about 5 to 6 minutes per side for medium-rare. Transfer to a cutting board and let rest for 5 minutes. 5 While steak rests, add chard leaves to the hot pan and cook, stirring until just wilted, 1 to 2 minutes. Add chard to serving dish.

1 pound flank steak 2 Zest half the orange half

into a medium bowl. Squeeze in 2 tablespoons juice from the orange. Add the vinegar, maple syrup, coriander, and a pinch each of salt and pepper and whisk until combined. Whisk while adding the remaining 2 tablespoons oil in a steady stream. Pluck fronds from the fennel and reserve. Halve the bulb, core, and slice thinly. 3 Transfer squash to a

serving dish and drizzle

Freshly ground black pepper 1 Cut the stems off the

Swiss chard, thinly slice them, and reserve. Coarsely chop the leaves and set aside. In a small saucepan, bring 1⁄4 cup vinegar, 2 tablespoons sugar, 1⁄2 teaspoon salt, and 1⁄4 cup water to a boil in a small saucepan, stirring to dissolve sugar and salt. Remove from heat and add chard stems to the pan. Stir and gently press

6 Cut steak across the

grain into thin slices and add to serving dish. Pour any accumulated meat juices into the bowl with the miso sauce. Whisk well, then drizzle over the steak. Arrange the Romanesco and cauliflower alongside the steak. Drain the pickles and scatter on top.

*

Nutrition facts per serving: 307 calories, 10 g fat (2.9 g saturated), 25 g carbs, 31 g protein, 6 g fiber, 650 mg sodium

SHAPE.COM JANUARY/FEBRUARY 2017 157


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THE SHAPE ESSENTIAL GUIDE TO PRODUCTS, EVENTS & PROMOTIONS

ADVISORY BOARD FITNESS Cedric X. Bryant Chief science officer, American Council on Exercise Michelle Lovitt Trainer working with celebrities, Olympians, and professional athletes Jordan Metzl, M.D. Sports medicine physician, creator of the IronStrength workout, author

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WHAT RATE OF PERCEIVED EXERTION (RPE) MEANS RPE is used to gauge your intensity in cardio workouts. Here is what the numbers in our fitness stories indicate.

RPE 1, 2 Very easy; you can converse with no effort.

3 Easy; you can converse with almost no effort.

Michele Olson, Ph.D. Professor of exercise science, and lead researcher, Scharff-Olson Kinesiology Lab at Auburn University at Montgomery

4 Moderately easy;

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5 Moderate;

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conversation requires some effort.

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HEALTH AND WELLNESS David E. Bank, M.D. Director, Center for Dermatology, Cosmetic and Laser Surgery, Mount Kisco, New York Christine Carter, Ph.D. Sociologist, Greater Good Science Center at the University of California, Berkeley Keri Gans, R.D.N. Nutritionist, New York City

6 Moderately difficult; conversation requires quite a bit of effort.

7 Difficult; conversation requires a lot of effort.

8

Very difficult; conversation requires maximum effort.

9, 10 Peak effort; no-talking zone.

Dawn Jackson Blatner, R.D.N. Nutritionist and author of The Flexitarian Diet David L. Katz, M.D. Weight-loss expert; director, Yale-Griffin Prevention Research Center at Yale University

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Mike Roussell, Ph.D. Sports nutrition expert, adjunct professor at Penn State Neal Schultz, M.D. Dermatologist in New York City and creator of BeautyRx Skincare by Dr. Schultz Bruce Young, M.D. Obstetrician-gynecologist; director, Pregnancy Loss Prevention Center at the NYU Langone Medical Center

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STYLE Gita Bass Celebrity makeup artist for Simple skin care Jenny Cho Celebrity hairstylist for Suave James Corbett Clairol color director 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 health care practitioner.

Shape (ISSN 0744-5121), January/February 2017, Volume 36, No. 5. Shape is published 10 times per year in January/February, March, April, May, June, July/August, September, October, November, and December by Meredith Corporation, 1716 Locust Street, Des Moines, IA 50309-3023. Periodicals postage paid at Des Moines, IA, and at additional mailing offices. Subscription prices, $22.00 per year in the U.S.; $39.00 (U.S. dollars) in Canada; $51.00 (U.S. dollars) overseas. POSTMASTER: Send all UAA to CFS. (See DMM 507.1.5.2); NONPOSTAL AND MILITARY FACILITIES: Send address corrections to Shape, P.O. Box 37508, Boone, IA 50037-0508. In Canada: mailed under Publications Mail Sales Product Agreement No. 40069223; Canadian BN 12348 2887 RT. Return undeliverable Canadian addresses to Shape, P.O. Box 875, STN A, Windsor, ON N9A 6P2. © Meredith Corporation 2017. All rights reserved. Printed in the U.S.A.

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