Page 1

Maria Sharapova AT The Top of her gAme

on & of the court


Follow Your Passion Every day


DAY DeTox:

eat clean, lose weight


Feel the Afterburn Torch extra cals post-gym

Your Secret to Sexy Legs p. 37 September 2014 $4.99 US $5.99 FOREIGN

09/14 C   OVER STORIES Maria Sharapova ....... 78 Win at Life! ......................66 (and throughout issue)

7-Day Detox ..................... 41 On-the-Go Fashion and Beauty ...................... 70 (and throughout issue)

Feel the Afterburn ... 90 Your Secret to Sexy Legs ...................37

ON THE COVER Photograph by Dewey Nicks in Venice Beach, California. Creative director, Cynthia Searight; fashion director, Evyan Metzner; hair, Adir Abergel at Starworks; makeup, Molly Stern for Lancôme; manicure, Kimmie Kyees for Nubar Cosmetic Products.

CLOTHES Dress, Haute Hippie. Earrings, De Beers. Bracelet, H. Stern. See Get-It Guide.

2 SELF 09 / 14


GET THE LOOK Avon Ideal Luminous Blush in Coral Radiance, $8. Avon Advance Techniques 360 Nourish Moroccan Argan Oil Leave-in Treatment, $12.


FEATURES Outfit of the Day ...................... 70 Fall fashion trends that keep pace with your busy life Success Is Sweet .....................78 Cover girl Maria Sharapova on how she does it all (and then some) Addicted to Exercise ............ 82 Working out is healthy—but too much can be dangerous. Fresh for Fall .............................. 86 Easy beauty updates for an of-the-moment look Feel the (After)Burn............... 90 Try a workout that torches calories now—and later. The perfect go-anywhere dress You never know who you might run into! Page 70

Warming trend Gorgeous fall shades for your cheeks, brows and lips. Page 86

Garden variety Pasta with broccoli rabe– kale pesto is a fresh twist on a standby. Page 94


Last Days of Summer ............ 94 Savor the season’s bounty with delicious, easy recipes.

+CONTENTS Strike a pose Try our yogabased Drop10 plan. Page 41

FLASH Shape-Shifter ........................... 15 How often should you get up from your desk?

Get more with self Plus!

News .............................................. 16 Blend a smarter smoothie; new lip crayons to try.

Download the free app from the App Store or Google Play. Launch the app on your smartphone and hover over a self Plus story. Enjoy the cool extras!

Informer ....................................... 18 Ideas to steal from five new cookbooks Weekender

.................................. 20

self-approved activities

for September Trend ............................................ 25 Stand out in bold geometric prints.

YOU+LOOKS Gorgeous Skin Now.................27 Your complexion changes daily—and these products do, too.

Spritz this! Chain reaction

Fendi’s new fragrance. Page 25

On social media, your attitude is contagious. Page 57

Beauty Q&A ............................... 28 on keratin hair treatments, blur creams and more Beauty Secret ........................... 30 The newest ways to brighten your smile Obsessed..................................... 32 Lace-up heels add a sexy vibe to your look. Key Piece ..................................... 34 Sporty-chic bomber jackets are big for fall.


YOU+LIFE The Social Domino Efect.... 57 Why you should keep posting those happy status updates Success Trick ........................... 58 How to “lean in” the right way Turned On .................................. 60 Technology’s efect on your love life self Expression ......................... 62

Jessica Knoll explores her ambivalence toward motherhood.

Want Sexy Legs? ...................... 37 Don’t skip this precardio step.

self Quiz ..................................... 64

Most Wanted ...............................38 Find the perfect sneakers for your workout.

self Made .................................. 66

Drop10 .......................................... 41 This seven-day detox plan will leave you feeling amazing (and slim your waistline, too). Expert Q&A ................................ 54 Our M.D.s weigh in on allergies, microwave safety and more. 6 SELF 09 / 14

Where does your emotional intelligence come from?

Four women share their (very diferent) paths to success.


The sweet life Food blogger Ella Woodward on doing what she loves. Page 66 ......................................... 8 Editor’s Letter ........................... 12 Get-It Guide ............................ 100 Why I... ....................................... 102


self’s beauty director


Paradise found


Don’t stash away that bikini just yet. Sign up for our Drop10 Detox and not only will you be on your way to a healthier body and a refreshed mind, you’ll also be entered for a chance to win a vacation at the Fairmont Mayakoba in Mexico. Details at

NO PURCHASE NECESSARY. To enter and for full rules, go to Promotion begins on August 19, 2014, at 12:01 A.M. ET, and ends on December 15, 2014, at 11:59 P.M. ET. Open to legal residents of the 50 United States and the District of Columbia 18 years or older, except employees of Sponsor, their immediate families and those living in the same household. Odds of winning depend on the number of entries received. Void outside the 50 United States and the District of Columbia and where prohibited. SELF September DROP10 Fairmont Mayakoba Grand Prize Sweepstakes (one [1] prize; approximate retail value of the prize package: $2,400). Sponsor: Condé Nast.

Grand-prize winners will also receive a spa treatment on us!

Or one of these great prizes! Register for our Drop10 Detox, then come back on these days and try to win these finds:

Wicked Audio Helix Earbuds

8/28 (100) Headbands of Hope For every headband purchased, one is given to a girl with cancer and $1 is donated to cancer research. ($20 each)

Duda Picnic Basket

9/8 (1) Duda Picnic Basket This pretty Anthropologie tote is stocked with treats, like Dandy Radish MiniSticks. ($257)

Wilma Schumann Facial Mist

9/16 (25) Wicked Earbuds

Topo Athletic Runduro Shoes 8 SELF 09 / 14

Colorful buds that are made to stay put even during the most intense run ($15 each)

9/25 (10) Topo Sneakers These running shoes weigh less than your keys. ($120 a pair)

10/7 (100) Wilma Schumann Mists Your new postflight must ($24 each)

10/16 (20) CamelBak Pitchers These filter water both when it goes in and when it comes out. ($37 each)

11/3 (5) Blendtec Blenders With 15 blend styles, it can even grind cofee beans. ($480 each)

While you’re in Drop10 mode, check out cool new yoga gear at


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It takes two

The power of change

Strappy tank The loose cut lets you move freely. $68;

Harem pants They’re a fun alternative to leggings. Falke, $175; 828-485-3313

Bright bra A flash of color is a little sexy. Adidas by Stella McCartney, $70;

Change has its own momentum. In the past few months, I’ve bought my first home, moved to a new neighborhood and started this job. All good things, but a lot to get used to. Adjusting to newness is a mental and physical process. At self, we encourage you to listen to your body. I’ve been trading in my usual intense dance-cardio workouts for one-on-one yoga sessions. My body has been telling me to slow down and use my energy in a diferent way. I once found yoga boring and slow, but right now, I welcome the quiet and calm. Katie Bakas, my inspiring instructor from Pure Yoga in NYC, challenges me with poses I can’t quite understand yet somehow manage to hold. Like most people, I have a fear of falling and/or looking foolish. Yet despite toppling over often, I get back up and try again. Right now, we’re working up to Fallen Angel (Google it!). It’s a position that I can’t really imagine myself in, but I’m game to try. Our bodies can move and adapt in all sorts of ways. This month, I hope you’ll surprise yourself and try something new. You never know where it might lead. Happy September!

Joyce Chang Editor-in-chief

Essential oils One dab makes Savasana even better. $42 to $128; Intelligent

Email Twitter @joycemarg Instagram @joycemarg

CHEERS TO SELF-MADE WOMEN! I’m thrilled about our new feature, which spotlights amazing women pursuing a passion. This month: beauty guru Michelle Phan (page 66) and tennis star Maria Sharapova (page 78), plus more. Maria Sharapova Michelle Phan

12 SELF 09 / 14


Your practice is entirely your own— but sometimes you need help to find your balance. Shape-shifter Your ofice chair might be your rear’s worst enemy. A Tel Aviv University study finds that direct pressure on fat cells can cause them to expand by up to 50 percent. Now think about the hours you spend sitting at your desk, on your couch, in your car—putting pressure on your backside. But researchers say the antidote is simple: Just get up at least once an hour. Pear it down


Sitting is bad for your behind, but standing and walking can help negate the efects.

09 / 14 SELF 15





These cool lipcolor chubbies from Marc Jacobs Beauty come in nine shades, from pale pink to classic red. Each easy-to-use crayon is formulated with natural wax extract, oil-free emollients and honey, so it glides on like a balm but lasts like a lipstick.

Two and a half hours of vigorous exercise per week can lower your flu risk by around 10 percent, finds a new study from the London School of Hygiene and Tropical Medicine. Exercise may boost the circulation of white blood cells, strengthening immunity. For bonus health insurance, wipe down your cardio machine before and after each use.





Sprinkling ⅓ cup oat bran into your next smoothie can help you feel fuller longer. When people drank juice enriched with 4 grams of beta-glucan, a fiber found in oat bran, they felt significantly more satiated than those who drank regular juice. Researchers credit fiber’s ability to absorb water, which slows digestion.

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Resist the urge to hit Facebook to dig up info on someone before a job interview or date. You could end up comparing yourself to others and stressing, suggests a report in Cyberpsychology, Behavior, and Social Networking.


GET UP AND AT ’EM People who soak up moderately bright light before noon have significantly lower BMIs than those who get their exposure later in the day, a Northwestern Medicine study finds. Experts say light synchronizes circadian rhythms, a crucial factor in regulating energy levels—it can afect BMI by up to 20 percent. If you can’t squeeze in a morning walk, get some sunlight by parking farther away from the ofice or making a cofee run down the block. Outdoor light is best, but you could also sit or work next to a window.




Cook more—it’s easy!

These innovative tricks, all from cookbooks coming out this month, will turn your kitchen into a spa. By Sara Angle Put chia in everything

Make healthy carbs your main



Chia isn’t just for pudding. Add it to a mimosa, or grind it up to replace flour. You can also mix 1 tbsp chia seeds with 3 tbsp water as an egg substitute. Two tbsp pack almost 10 g fiber, 5 g protein and 5 g omega-3s.

We usually think of carb-rich foods like sweet potatoes and brown rice as side dishes, but making them the focus of your dish is dietfriendly. They provide filling fiber and help keep your energy up.


The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet by Alona Pulde, M.D., and Matthew Lederman, M.D.

The Chia Cookbook: Inventive, Delicious Recipes Featuring Nature’s Superfood by Janie Hofman


Whip up a brain-boosting shake

Eat gluten-free treats—they’re lower in fat

Go macrobiotic for date night



Add matcha powder to a shake (try fat-free vanilla frozen yogurt blended with vanilla almond milk and ice) for a delicious dessert or breakfast on the go. The green tea contains theophylline and L-theanine, amino acids that stimulate alpha brain waves.

Fats like butter don’t blend as well with gluten-free starches (like rice flour, cornmeal or almond flour) as they do with white flour, so gluten-free treats contain less fat. The secret to chewy cookies and brownies? Chill the dough twice as long as you normally would.

When you think about a romantic dinner, you likely don’t think of macrobiotic meals, which are based on whole grains, vegetables, beans and fruit. But the recipe for the Fat Radish Plate, with brown rice, kale, and carrot-ginger puree, tastes incredibly indulgent.


The Skinnytaste Cookbook: Light on Calories, Big on Flavor by Gina Homolka


The Everyday Art of Gluten-Free by Karen Morgan



The Fat Radish Kitchen Diaries by Ben Towill, Phil Winser and Nick Wilber, with Julia Turshin

Need another reason to cook?


Women who ate lunch out five or more days per week lost 5 fewer pounds than those who ate out less often, finds a study in the Journal of the Academy of Nutrition and Dietetics. More proof that home-cooked is best.

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A month’s worth of ideas to help you relax, recharge and have fun





Download Goddess, the sultry new release from singer Banks, out now. Its chill, ethereal tunes make for the ultimate dinner-party soundtrack.

Spritz Oribe Côte d’Azur Eau de Parfum, $85, on your hair. The citrusy scent smells amazing on your locks, and it doubles as a regular perfume, too.


13 A new way to wear fragrance

The Brit-pop chanteuse has joined forces with Adidas Originals to design fresh takes on their classic streetwear. We love the collection’s bright colors—these yellow high-tops are perfect for late-summer days.

Rita Ora’s Adidas line

Sign up for the second annual Million Mile event, organized by Alex’s Lemonade Stand Foundation. Log every mile you complete during the month of September, and you’ll help raise money to support childhood cancer research. Visit for more info and to start tracking.

Run, walk or bike for a good cause



Check out This Is Where I Leave You, a family dramedy that centers on four siblings (Jason Bateman, Tina Fey, Adam Driver and Corey Stoll) dealing with the loss of their father. Rose Byrne is a scenestealer as small-town ice-skater Penny, Bateman’s teen crush.

Arrested Development meets August: Osage County

Tuck into Caitlin Moran’s hilarious and whip-smart How to Build a Girl, a comingof-age novel about a young woman’s misadventures as a British music journalist.

The first fall must-read

5 12

In the mood to keep it healthy? Download the free app GreenHopping, which helps you find vegan, raw, gluten-free and vegetarian restaurants in 14 U.S. cities (from a directory of more than 1,000 places).

Eat green tonight

Fresh herbs are at their flavor peak, so freeze them now to use in cooler months, says Mary Ann Esposito, host of Ciao Italia on PBS. Basil, parsley and tarragon work especially well.

Save up for fall



Before today’s game, give yourself a manicure using your team’s colors. Try a dotting pattern: Dip the round end of a sewing pin in a small puddle of nailcolor and lightly tap it onto your painted nail, suggests Sally Hansen’s Madeline Poole.

Do a fun footballinspired mani



Don’t miss Target’s limitededition collaboration with high-fashion fave Altuzarra, now in stores and at Target .com. Shop 40+ pieces with the designer’s structured-yetsexy aesthetic, all under $90.

Update your fall wardrobe


It’s the first weekend of the NFL season, and we’re ready with game-day eats that come in at under 400 calories—nachos, sliders and more. Visit Self .com/body/recipes for the lightened-up snacks.

Healthy halftime snacks

Find perfect-fitting bras with free app ThirdLove, which uses innovative technology to help you get your best fit (to the half-cup).

A look from Altuzarra’s fall 2014 collection




On the street Pattern plays big and small

geometric prints

Pyramid cuf Airy yet bold. $570; JenniferFisher


Eye-catching patterns are everywhere.

On the runway A look from Valentino’s fall collection

Fall’s graphic trend may be inspired by ’60s op-art motifs, but this season’s take has a cool, wear-it-yourway vibe that feels totally modern. As Prada, Chanel and other designers showed, (almost) anything goes. Stick to a single printed piece or sport a matching set; go for bright color or keep it minimalist in black and white. Try the trend for work and weekend: Update your ofice LBD with a roomy clutch, or stay casual in a T-shirt and sneaks. The choice is yours. Noticing a pattern here?

Patterned shoes Add jeans and a striped top for a stylish of-duty feel. $68;

Striped tee Abstract-print clutch It’s sophisticated for work, playful for night. $506;

The print looks great peeking out under a blazer. Être Cécile, $176; Moda

It’s not just fashion...

Hexagonal stool With a trio of primary colors, it’s a functional but playful accent. Riki Stool, $45;

Lattice pendant It filters light and shadows for a cool efect. Tom Dixon Stainless Steel Etch Pendant, $1,725;

Sleek scent Fendi’s latest, Fan di Fendi Blossom, combines magnolia and jasmine in a minimalist bottle. $86;

Hand cream Deep hydration in op-art packaging. The Forest Handcreme, $24; LibraryOf


Instant glow Tap a radiance booster directly onto cheekbones to add a fresh, dewy sheen.



Your complexion changes every day due to stress, fatigue and weather. Keep it looking great with products that help you adapt. Treatment boosters by Dermalogica, Philosophy and more contain ingredients tailored to whatever your skin needs. Mix a little into any moisturizer or foundation—a hydration booster to soothe dry spots, a purifying booster to ďŹ ght shine or a radiance booster to up your glow. Try just one, or sample all three with a set like Dr. Dennis Gross Skincare Clinical Concentrate Boosters, $58.

09 / 14 SELF 00


self beauty director Elaine D’Farley has the answers.

What’s the diference between a professional keratin hair treatment and an at-home version? —Asanka, 27, Tampa, Florida


Do paper and cloth face masks work better than regular ones?

—Jennifer, 26, New York City

Both work well. “The goal of a face mask is to deliver ingredients directly into skin, and the paper and cloth versions are equally efective as liquid ones,” says Jeannette Graf, M.D., a dermatologist in Great Neck, New York. The diferences: Paper masks make application simpler—just open, unfold and apply. Traditional masks are better at evenly coating the contours of your face. Both have efective options for your skin’s needs, but paper masks tend to be ideal for hydrating, soothing and brightening. The oilabsorbing and purifying benefits of clay are often found in jar formulas. And radiance-boosting vitamin C masks are most stable in a sealed pump. Wearing a paper mask on your face can feel relaxing or claustrophobic, depending on your outlook. And based on your taste, traditional formulas can seem soothing or messy. 28 SELF 09 / 14


What are blur creams? —Bella, 25, Rome

These sheer, gellike creams are makeup–skin care hybrids. They instantly smooth and “blur” wrinkles, pores and uneven pigmentation with light-difusing ingredients like silicone. Simultaneously, they act as skin-care treatments, improving your skin’s texture over time with ingredients such as lipohydroxy acid. You apply them in a thin layer, typically before makeup or instead of it, to create a smooth “canvas” and to camouflage any imperfections. (I also like using them over my makeup to reblend it midday, and to help refresh my skin.) My go-tos: Lancôme Visionnaire [1 Minute Blur], $55, and Kiehl’s Micro-Blur Skin Perfector, $35. Both contain oil-absorbing silica, so you’re left glowing, not greasy. Got a question for Elaine?

Tweet @elainedfarley with #BtyQ.


In terms of how they straighten curly or wavy hair, they’re essentially the same. Some quick background: Your hair is made primarily of keratin, a protein that gives each strand strength and structure. Chemical processes, heat styling and general wear and tear chip away at the surface of hair, making its outer layer ragged. (In undamaged hair, this layer is perfectly smooth.) These rough spots cause frizz and make your locks feel coarse. Keratin treatments fill uneven ridges to create a smoother, more manageable texture. Both kinds of treatments combine keratin with powerful chemicals (aldehydes or methylene glycol, which are controversial because toxic fumes are released during the heat-activation process). These formulas fuse with the surface of hair to straighten your strands for two months or more, depending on how often you shampoo. The main diference is that while at-home formulations have the same straightening chemicals as salon versions, they tend to contain lower levels of them. If the chemical controversy concerns you, try a keratin conditioning treatment instead. It won’t change your hair’s texture—the treatment is closer to a deep conditioner—but it can smooth hair and combat frizz by depositing keratin, minus the toxic straighteners. Try Wella Professionals Keratin Restore Mask, $22, which also contains argan, almond and jojoba oils that nourish and strengthen hair.


your whitest teeth ever Smile! We asked pros for easy ways to brighten better. By Nicole Catanese

CHANGE YOUR TOOTHPASTE Choose a whitening formula that has hydrated silica (like Glo’s, below), a mild bufer that helps break up stains, says Gregg Lituchy, D.D.S., a cosmetic dentist in New York City. Swap it for your regular paste two to three times a week.

UPGRADE YOUR BRUSH Your toothbrush can do more than just clean. Colgate Optic White Toothbrush + Whitening Pen, $15, has a hydrogen peroxide whitening pen tucked in the handle. With a built-in LED light, Go Smile’s new brush (below) doubles as a whitening device: You add the included peroxide gel to toothpaste for an easy treatment.


the white stuff 1 2 3 4

Glo Whitening Antioxidant Toothpaste, $15, contains silica to remove surface stains. Go Smile Sonic Blue Teeth Whitening System, $129, lightens teeth two shades in two days. Talika Smile & Kiss, $37 One end is a mild peroxide whitener; the other, a lip-plumping gloss. Pearl Brilliant White Ionic Teeth Whitening System, $195, takes only 10 minutes per day.





Keep a low-level peroxide touch-up pen, like Talika’s (right) in your makeup bag for immediate damage control after a latte or glass of red wine. The brush-on peroxide targets stains before they set in, explains Dr. Lituchy.

TRY AN AT-HOME TREATMENT Dentist-ofice-inspired gel tray whiteners are now available for DIY use. The Pearl (right) uses ionic microcurrents to boost peroxide penetration so you can see results in one session. Or try new Crest 3D White Whitestrips Luxe Supreme FlexFit, $65. They stretch to fit teeth, covering and whitening every crevice with 10 percent peroxide, the highest over-the-counter level.

Bright idea OTC devices can whiten by three to five shades. For even more dramatic results, see your dentist.

Grin and... check out more brightening secrets at

30 SELF 09 / 14


RETHINK YOUR ROUTINE Don’t brush right after eating. “Wait 45 minutes to an hour,” says New York City cosmetic dentist Lana Rozenberg, D.D.S. Food and drink acids can compromise teeth’s protective outer layer, so brushing too soon can actually drive particles deeper into teeth, causing stains. Instead, rinse with water or, once a day, a hydrogen peroxide whitening wash like Listerine Healthy White Vibrant, $6, and brush later.


Modern ankle boot Silver accents take neutral gray suede from day to night. $595;

lace-up heels Pumps, booties and sandals get a sexy new attitude—all tied up in a bow. By Jacqueline Risser

Statement heel Wear with a simple skirt or dress to let the intricate lacing and cutouts shine. Alexandre Birman, $930; Saks Fifth Avenue, 212-753-4000

Cage sandal Rich navy suede is unexpected; a 3-inch heel, surprisingly wearable. Pour La Victoire, $265;

Stiletto bootie


Pair fall’s cozy knits with this chic open-toed option. Renvy, $119;

Standout pump Texture, cutouts and a splash of color elevate your ofice LBD. $909; Bionda

32 SELF 09 / 14

Shop the trend Browse more lace-up heels at


bomber jacket

The sporty staple gets a chic upgrade with bold prints and eye-catching texture. By Jacqueline Risser

Anna Sui

Jonathan Saunders

Peter Pilotto

Floral Quilted

Balance its feminine vibe with a more structured piece, like a straight skirt. United Colors of Benetton, $110; 212-223-6250

Refined The sophisticated details and tonal print make it an oficefriendly way to try the trend. Tory Burch, $450; Saks Fifth Avenue

Neon The cropped cut and bright pattern are perfect for a fun endof-summer jacket. $149;

Perforated Throw this cool— and breathable— mesh style on over your gym clothes to run errands. $495;

Wear it well Keep it casual Play up the jacket’s athletic feel with track pants in an unexpected material like leather or silk, plus a simple V-neck tee and classic sneakers (like Stan Smiths). Dress it up Elevate the look with a pencil skirt or a fitted, kneelength dress in a solid color, plus stilettos. For jewelry, try something sleek and modern, like a brushed silver ring.

34 SELF 09 / 14


This soft, cozy version transitions easily to colder weather. $495;


want sexy legs?


To get a tight, firm lower half, do lunges and squats before cardio. When you strength train your legs after an aerobic workout, your muscles sufer from what’s called peripheral fatigue—your body can’t supply energy to the contracting muscles as readily. A new study from California State University in Fullerton found that this fatigue translated to 10 percent fewer reps after a 30-minute cardio session. Switch the order and you’ll get a better workout. Plus, researchers believe that even if you tire out your legs doing strength moves, your cardio workout will likely be no less efective.

Tone-up time See a lower-body routine to try before your next cardio session at

09 / 14 SELF 37


Get your kicks Jump, dance, jog, climb: The newest sneakers have features designed to make your favorite workout feel easier and more fun. By Jaclyn Emerick


For CrossFit The durable rubber upper withstands wear and tear from box jumps, burpees and more. GEL-Fortius TR, $90;


Its flexible sole has a pivot point for quick direction changes. Flextra, $70;

For running Air bags in the heel absorb impact and propel you forward. Air Zoom Pegasus 31, $100;

For obstacle races Rock guards and a lug sole help navigate a tough course. All Terrain Super, $120;

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Ease up on your workout. Take meat of the menu. Find inner calm—and drop 2 pounds this week. Repeat this seven-day plan any time you want to take a breather without losing ground on your goals. By Erin Bried

Bonus perks Get daily tips, a chance to win cool prizes and more when you register at Shorts, Onzie

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+DROP10 your detox starts here

Free workout video Watch DiDio take you through the moves. Hold your device over this page. Get the app—details, page 6.



Take your workouts down a notch— just for seven days. This plan puts your body in active-recovery mode with a strategic program created by celebrity trainer Larysa DiDio: nontaxing cardio plus yoga poses paired with athletic stretches. “You’ll flush out toxins and rejuvenate your body, so when you turn up the intensity again, you’re primed to sculpt, burn and recover faster,” she explains.

Stress can knot your muscles, increase fat and sugar cravings, and spike the hormone cortisol, all of which can lead to belly fat. To change your body, you have to change your mind, too.

Sweat (a little). Do 30 to 60 minutes of light cardio three days this week before your toning moves. (Details, page 44.) Tone up. Every day, complete each of the four moves on the tear-out cards (page 45), shifting smoothly from part A to B and back again. Then repeat.

Delicious to eat and filled with protein, our recipes are balanced and satisfying. You’ll want to make them long after detox week. Start with a smoothie. Each 350-calorie breakfast shake has antioxidant-rich fruit, vegetables and extras, such as cacao and green tea. Eat clean. Lunch (450 calories) and dinner (500 calories) pack fiber-rich whole grains, healthy fats and protein into each meal. Since the plan cuts out added sugar and alcohol, you’ll avoid bloat, and your skin will look clearer. Enjoy indulgences. Have two 150-calorie snacks a day, whenever you need a bite. These keep your metabolism revved and ensure you never feel deprived.

Meditate daily. An Eating Behaviors review of studies found that women who meditate eat more mindfully, which may help with weight loss. Take 10 minutes per day to sit with eyes closed; focus on breathing. Each exhale (through your nose) should last twice as long as the inhale, DiDio says. Sleep enough. Catching seven to eight hours of sleep per night will help keep your waistline trim. Women who slept an average of six hours or less gained more than 2 inches over six years, an Obesity study reports.

WIN BIG PRIZES We’re giving away more than $11,000 in prizes, including a luxury trip for two to Mexico. See all the amazing stuf on page 8. Then register at for your chance to win. 42 SELF 09 / 14


Consider this your reset button. Follow our clean-eating plan and slower-paced workout to reenergize your routine.

Get outside Just five minutes of any outdoor exercise can make you feel happier all day, a University of Essex study finds. Bra, Mika Yoga Wear. Pants, Fabletics

feel-good cardio

Trade intense intervals for moderate, steady-asyou-go exercise to help recharge your body.

HOW TO DO IT Pick three days this week and do 30 to 60 minutes of any cardio exercise you like—swimming, biking, hiking, jogging—before starting your tone-up moves. On a difculty scale of 1 to 10, stay between a 6 and 7. You should be able to speak but feel slightly out of breath. “Easy cardio stimulates blood flow, opens lungs and warms muscles, gently dissolving toxins, so you feel better—not beat up—after,” DiDio explains.

For more of DiDio’s detoxifying workout, check out her new DVD, Strogation: Stretch, Yoga, Meditation ($20;

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+DROP10 1A Garland Works butt, thighs 1B Side bend Works abs, obliques

Stand with feet wide, toes out, palms in prayer position. Lower hips until knees align with ankles. Hold 20 seconds.

Stand, rest right hand on hip, reach left arm overhead and to right, keeping hips square. Hold 20 seconds. Return to Garland. Switch sides; repeat for 1 set. Do 2 sets.

2B Long lean Works hips, thighs Stand, bend right leg and place hands above knee, shifting weight to right side, straightening left leg and flexing left foot. Hold 20 seconds for 1 set. Return to Warrior II; repeat. Switch sides; repeat for 2 sets.

2A Warrior II


Works shoulders, arms, abs, butt, thighs Stand with feet wide, left toes out and heel in line with arch of right foot. Bend left knee so thigh is parallel to ground; extend arms out at shoulder height. Hold 20 seconds.

3A Pigeon

3B Figure four

Works hips, butt

Works back, hamstrings

Sit on heels and place palms on ground. Extend left leg behind you, then bring right foot in front of left hip, pressing right hip into ground. Hold 20 seconds.

Rotate over left side and sit with left leg extended, right knee bent with foot against left inner thigh. Grasp toes. Hold 20 seconds for 1 set. Reverse move to Pigeon; repeat. Switch sides; repeat for 2 sets.

4A Single-leg bridge

4B Leg pull

Works abs, butt, hamstrings

Works butt, hips

Lie faceup with arms flat, left foot on ground and right ankle resting above left knee. Lift hips to form a straight line from shoulders to knees. Hold 20 seconds.

Lower hips, grab right leg with right hand below knee, left hand above ankle. Pull leg toward chest and to left side. Hold 20 seconds for 1 set. Return to Single-leg bridge; repeat. Switch sides; repeat for 2 sets.

+DROP10 Your meat-free week These smoothies, meals and snacks are flavorful and so easy to make—try them and lose 2 pounds in seven days.

TUESDAY Breakfast

Breakfast BLUEBERRY PROTEIN SMOOTHIE Blend 1 cup frozen blueberries, 1 cup plain 2-percent-fat Greek yogurt, ⅓ cup unsweetened almond milk, 1 tbsp hemp seeds and ¼ tsp vanilla extract.

Lunch PAD THAI SALAD In a mason jar or other container, shake together 1½ tbsp peanut butter, 1 tbsp rice vinegar, 2 tsp lime juice, 2 tsp toasted sesame oil, 1 tsp low-sodium tamari or soy sauce, ½ tsp Sriracha, ½ tsp grated ginger, ½ tsp finely chopped garlic and 3 tbsp water. Thinly slice 1 head purple cabbage and toss ½ cup with dressing (refrigerate remainder), along with 1 cup finely chopped kale, ⅔ cup drained canned chickpeas, ½ cup chopped red bell pepper and ¼ cup shredded carrots (set aside an additional ⅔ cup).

Dinner CHIPOTLE COLESLAW VEGGIE BURGER In a bowl, whisk together 1 tbsp mayonnaise, 1½ tsp lemon juice, ¼ tsp mustard and a pinch each chipotle powder and salt; toss with ⅓ cup purple cabbage and ⅓ cup shredded carrot from lunch, plus ¼ cup grated green apple. Prepare an Amy’s Bistro Veggie Burger according to package directions and serve on a toasted whole-wheat hamburger bun topped with slaw and ⅓ avocado, sliced.


Find your motivation Ask yourself why you’re detoxing: Is it to feel better in your clothes, or when you wake up? Write it down and tuck it in your wallet. If your resolve wanes, peek for a reminder. 48 SELF 09 / 14

GREEN TEA SMOOTHIE Blend 1 cup frozen banana chunks, 1 cup unsweetened almond milk, ½ cup stemmed, torn kale, ⅓ cup silken tofu, ¼ cup chopped celery, ¼ cup diced avocado, ¼ cup strongly brewed cold green tea and ice, if desired.

Lunch PORTOBELLO AND PEPPER MELT On a grill or grill pan over medium-high heat, cook a large portobello cap brushed with 1 tsp olive oil until soft, flipping once, 4 minutes per side. On same grill or grill pan, warm 2 slices whole-wheat bread brushed with 2 tsp olive oil, 2 minutes. Flip bread and place 1 oz Havarti on 1 piece. Make a sandwich with toasted bread and cheese, cap and 4 pieces roasted red pepper.

Dinner COCONUT-CRUSTED TOFU Cook ½ cup quinoa as directed; refrigerate half for Wednesday lunch. In a medium skillet over medium-high heat, sauté ¼ cup each chopped red onion, chopped tomato and chopped yellow bell pepper with 1 finely chopped garlic clove in 1 tsp olive oil, stirring frequently, until vegetables are soft, 4 minutes. Add quinoa, ½ tsp olive oil, ⅛ tsp kosher salt and pepper to taste; cook until warm, 2 minutes. Slice ⅓ block extra firm, drained tofu into 3 pieces. On a plate, combine ½ tbsp whole-wheat flour, ¼ tsp each black pepper and garlic powder and ⅛ tsp kosher salt. In 2 bowls, place 3 tbsp unsweetened almond milk and 3 tbsp shredded coconut. Coat tofu slices with flour mixture, almond milk and coconut. In same skillet over medium-high heat, heat 2 tsp olive oil; cook tofu until golden brown on all sides, turning, 6 minutes. Serve tofu over quinoa and vegetables.



WEDNESDAY Breakfast BERRY-GINGER SMOOTHIE Blend 1¼ cups frozen strawberries, 1 cup soy milk, ¼ cup cooked beets, 1 tbsp almond butter, 1 tsp grated ginger, 1 Medjool date and ½ cup ice.

Lunch MASON JAR KALE SALAD In a large mason jar or other container, combine 1 tbsp balsamic vinegar and 1 tbsp olive oil. Layer 1 cup stemmed, chopped kale, ⅓ cup grated carrots from Monday, remaining quinoa from Tuesday, ¼ cup crumbled feta and 2 tbsp pomegranate seeds.

Dinner VEGGIE TACOS In a medium skillet over mediumhigh heat, cook ½ cup each sliced yellow bell pepper and sliced red onion in 2 tsp olive oil until veggies are soft, 5 minutes. Add ½ cup sliced zucchini and cook until soft, 5 minutes. Add ½ cup canned black beans, rinsed and drained, ¼ tsp garlic powder, ¼ tsp chili powder, ⅛ tsp cumin, ⅛ tsp kosher salt and 2 tbsp warm water. Reduce heat and cook until hot, stirring, 3 minutes. In a bowl, combine ½ cup sliced purple cabbage from Monday, ¼ cup chopped mango, 1 tbsp chopped red onion, 1 tbsp roughly chopped cilantro, ½ tsp olive oil, 1 tsp lime juice and ⅛ tsp kosher salt. Divide ¼ thinly sliced avocado, vegetable-bean filling, mango salsa and 2 tbsp plain 2-percent-fat Greek yogurt among 3 warmed corn tortillas. Garnish with cilantro.


Tell your friends Tweet or post that you’re taking a break from little vices (added sugar, alcohol). It helps keep you accountable, and you might find friends join in.

THURSDAY Breakfast ORANGE-DREAM SMOOTHIE Blend 8 oz lowfat milk, ¼ cup orange juice, 1 large peeled and roughly chopped orange, 1 chopped carrot, 1 tbsp plus 1 tsp almond butter, ½ tsp orange zest and ⅛ tsp ground turmeric. Add ½ cup ice and blend again.

Lunch SESAME-KALE NOODLE SALAD In a blender, puree ¼ avocado, 1 tbsp white miso paste, ½ garlic clove, 2 tsp lemon juice, ½ tsp olive oil, ¼ tsp kosher salt and ⅓ cup warm water; toss with 1½ cups stemmed, chopped kale, 1 cup cooked buckwheat noodles and ½ cup cooked, shelled edamame. Serve topped with 1 tsp sesame seeds.

Dinner CHEESY NACHOS Heat oven to 350°. On a foillined baking sheet, sprinkle 1½ oz corn chips with ½ cup vegetarian refried pinto beans and ¼ cup shredded cheddar. Bake until cheese melts and beans are warm, 8 to 10 minutes. Serve with ¼ cup plain 2-percent-fat Greek yogurt, 2 tbsp salsa, 2 tbsp chopped scallions and 1 tbsp sliced black olives.

+DROP10 SATURDAY Breakfast COCONUT-ALMOND SMOOTHIE Blend 1 cup unsweetened almond milk, 1 banana, frozen and broken into chunks, and 1 tbsp each almond butter, chia seeds and cocoa powder. Serve topped with 1 tbsp unsweetened coconut flakes.


COCOA-COFFEE SMOOTHIE Blend 1½ cups steamed, chilled cauliflower, 1¼ cups lowfat milk, 1 ripe banana, 1½ tsp cocoa powder, 1 tsp espresso powder, 1 tsp almond butter and a pinch of cinnamon. Add ½ cup ice; blend again. Top with 1 tbsp cacao nibs.

GREEK EGG SALAD Combine 2 tbsp plain 2-percentfat Greek yogurt with 1 tsp red wine vinegar and ⅛ tsp garlic powder. Fold in 2 chopped hard-boiled eggs, ¼ cup chopped tomatoes, ¼ cup chopped cucumber, 2 tbsp feta and 1 tbsp chopped kalamata olives, and season with black pepper. Serve over 1 cup arugula with a 6-inch whole-wheat pita.




Hang in there If going veg seems hard, take heart: Its difculty might make you likelier to stick it out, experts say. We gear up more to make major changes that feel exciting. In the short term, that can help get you through.

BROWN RICE BOWL Toss ¾ cup cooked brown rice with ½ cup cooked shelled edamame. Top with ¼ sliced avocado, ¼ cup shredded carrot, ¼ cup sliced roasted red pepper and ¼ cup diced cucumber. Drizzle with a mixture of 2 tsp each mayo, rice vinegar and Sriracha, and 1 tsp reduced-sodium soy sauce.

Dinner ONION-MUSHROOM FLATBREAD Heat oven to 425°. Roll 16-oz whole-wheat pizza dough onto a baking sheet coated with vegetable oil cooking spray, brush with 1 tsp olive oil, and bake until dough begins to brown, 6 minutes. In a medium skillet over medium-high heat, heat ½ tbsp olive oil; sauté 1 sliced yellow onion, stirring occasionally, until soft, 5 minutes. Reduce heat to medium, add ¼ tsp kosher salt, and cook until onions turn dark brown and caramelize, stirring occasionally, 20 minutes; set aside. In the same pan over medium-high heat, sauté 2 cups sliced white mushrooms in 1 tsp olive oil until soft, 5 minutes. Return onions to pan, stir and remove from heat. Spread onion mixture over pizza dough, leaving a ½-inch border. Bake until dough is golden brown, 9 minutes. Serve topped with 2 cups arugula drizzled with 1 tsp olive oil and seasoned with black pepper, and ½ cup crumbled goat cheese. Serves 3

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EGGPLANT PARMESAN Heat oven to 375°. Combine ¼ cup canned diced tomatoes, ½ cup no-salt-added canned tomato sauce, 1 clove minced garlic and ¼ tsp each dried thyme, dried oregano, black pepper and kosher salt. In a shallow bowl, whisk 1 egg; in another bowl, combine ⅓ cup whole-wheat panko breadcrumbs and 2 tbsp grated Parmesan. Divide half a medium eggplant into three even slices; reserve remainder for another use. Dip eggplant rounds into egg, then breadcrumb mixture. In a medium skillet over mediumhigh heat, heat 1 tbsp olive oil; cook eggplant rounds until brown, turning once, 3 to 4 minutes per side. Spread 2˛tbsp tomato mixture onto bottom of a small casserole dish or large, oven-safe ramekin. Top with 1 eggplant slice. Cover eggplant with 1 tbsp each shredded mozzarella and torn fresh basil. Repeat layers, covering final eggplant slice with remaining tomato mixture and 1 tbsp each mozzarella, Parmesan and basil. Bake until cheese melts, 10 minutes. ANDREW PURCELL

FRIDAY Breakfast


SUNDAY Breakfast PINEAPPLE-CARROT SMOOTHIE Blend ¾ cup plain 2-percent-fat Greek yogurt, 1 cup frozen pineapple chunks, ⅓ cup unsweetened almond milk, ¼ cup grated carrot, ½ banana, frozen and broken into chunks, 1 tbsp chia seeds and ¼ tsp ground turmeric. Add ice and blend again, if desired.

Lunch PASTA PRIMAVERA In a medium skillet over medium-high heat, sauté ⅓ cup each quartered cremini mushrooms, halved and sliced zucchini, sliced carrot, broccoli florets and halved cherry tomatoes in 1 tbsp olive oil until soft, 6 minutes. Add 1 tsp dried basil, 1 clove chopped garlic and season with salt and pepper. Cook until vegetables are tender, stirring often, about 15 minutes. Stir in 1 cup cooked whole-grain penne, ⅓ cup rinsed and drained canned chickpeas and 2 tbsp grated Parmesan. Cook until heated through, 3 to 5 minutes.


Dinner GOAT CHEESE AND HERB FRITTATA Heat oven to 400°. Toss 1 cup cubed red potatoes with 1 tsp olive oil and ⅛ tsp kosher salt; arrange on a foil-lined baking sheet. Bake until potatoes are fork-tender, 20 minutes, turning once. In a medium oven-safe skillet over medium-high heat, sauté ¾ cup sliced red bell pepper and ½ cup sliced zucchini in ½ tbsp olive oil until vegetables begin to soften, 4 minutes; remove from heat. In a bowl, whisk together 2 eggs, 2 egg whites and 1 tbsp lowfat milk; add to skillet and sprinkle with 2 tbsp crumbled goat cheese, 2 tbsp fresh torn parsley or basil and ⅛ tsp black pepper. Bake skillet on middle rack until eggs are set, 15 minutes. Serve with additional torn herbs and potatoes.

SNACKS EDAMAME HUMMUS In a blender, process ¾ cup cooked shelled edamame, 3 tbsp tahini, 2 tbsp fresh lemon juice, 2 tbsp torn basil, 1 clove garlic and ¼ tsp kosher salt until smooth. Drizzle in 1 tbsp olive oil and process again. Serve with 6 carrots, peeled and cut into sticks. Serves 4 PEAR TOAST Spread 2 tsp almond butter on a slice of Wasa crispbread. Top with ½ sliced pear and a pinch of cinnamon. BANANA-NUT BITES Slice 1 small banana. Sprinkle with 2 tbsp chopped pistachios.

Ready, set, detox Hover your device over this page for a complete shopping list to make all these meals. Get the app—details, page 6. 09 ° 14 SELF 53


What’s been bothering you this month? Top doctors answer your everyday health questions.

In full bloom Overwhelmed by allergies? This time of year, you’re not the only one.

Why are my allergies acting up right now? —Katie, 24, Newton, Massachusetts Welcome to fall allergy season, when ragweed and mold can bring on snifes, sneezing and watery eyes outdoors—and dust mites can multiply and make you miserable indoors. What can you do? Avoid grass clippings, mulch and those pretty piles of leaves, all places mold hangs out. Even when the weather cools, run your air conditioner instead of opening the windows, or invest in an air purifier to filter out allergens that enter your home. Put a dust mite–proof cover on your mattress. And if you sufered through bad allergies last year around this time, consider taking meds now as a preventive measure. Anti-inflammatory nasal sprays, like Nasonex or OTC Nasacort, are great. Stay on them until pollens and molds disappear, usually with the first frost. —Jackie Eghrari-Sabet, M.D., founder and medical director of Family Allergy & Asthma Care in Gaithersburg, Maryland

I recently gained some weight. Could it be my thyroid? —Liz, 26, New York City

Probably not. Thyroid issues are fairly common, but more so for women over 40. Your weight can fluctuate for a variety of reasons: Maybe you put too much soy sauce on your sushi last night, have been eating more carbs than usual or are about to get your period. If so, it’s probably just temporary water weight. But if you’ve noticed that you’re gaining weight steadily over several weeks for seemingly no reason, the more likely problem is insulin resistance, a common metabolism dysfunction: You store fat rather than burning it because your insulin, a hormone that regulates blood sugar, isn’t working properly. Besides inexplicable weight gain, symptoms include not feeling hungry when you wake up, intense sugar cravings (especially after eating a full meal), low energy and extra belly fat. If you’re concerned you may have insulin resistance, see your doctor. You can also help get your metabolism back on track by aiming for 25 to 35 grams of lean protein at each meal. This is key for maintaining calorie-burning muscle mass and keeping every system in your body functioning properly. —Caroline Cederquist, M.D., specialist in weight issues and founder of Cederquist Medical Wellness Center in Naples, Florida


How often do I really need to see my doctor? —Rachel, 29, Salt Lake City

It’s tempting to skip it when you’re healthy and feeling fine, but make an appointment every year. If you go only when there’s a problem, you’ll just end up discussing the one issue you came in with, like your headaches or flu symptoms. You won’t talk about mental health, diet and exercise—things that

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stop problems before they happen. Also, I suggest finding one doctor you feel comfortable with and making him or her your go-to person. Your family physician can give you your annual well-woman visit, including a pelvic exam and birth control prescription. Or your gynecologist can take care of you as a whole. Then make that yearly appointment count: Write down your concerns or questions in advance and bring a list of meds you’re taking, including vitamins and supplements. —Leana Wen, M.D., attending emergency physician at George Washington University in Washington, D.C., and author of When Doctors Don’t Listen


Is it unsafe to stand near the microwave? —Maura, 31, Brooklyn, New York

There is no evidence that microwaves increase your risk for cancer, even the earlier models. Some people assume that microwaves have the same kind of radiation as X-rays or radiation therapy, which can increase your risk, but microwaves use a nonionizing radiation that doesn’t damage DNA. There’s no risk of a cumulative efect, either—so break out the popcorn. —Therese Bevers, M.D., medical director of the Cancer Prevention Center at The University of Texas MD Anderson Cancer Center Email us! Got a question for our experts? Write to




Follow the leader


Your Facebook status has more impact than you may think.

the social domino effect

If you share an uplifting quote on Facebook, you could improve someone else’s day, according to a new study from the University of California in San Diego. It turns out that emotions expressed online—both positive and negative—are contagious. Researchers examined the emotional content of 1 billion Facebook posts and found that the language you use can influence the words your friends use in theirs, creating what experts call a “social multiplier.” And positive emotions spread more than negative ones. Like!

09 / 14 SELF 57

+SUCCESS TRICK Eyes on the prize

Bite the bullet and ask for feedback.

“There’s no money in the budget.” You might hear this and think, I wasn’t born yesterday. The recession ended years ago! But raise requests are rarely simple open-andshut cases: When you ask your boss for more money, that’s just the first move up the chain of command. “What I hear from managers, especially when they’re dealing with someone who is a really strong performer, is that they’re frustrated because their hands are simply tied,” says Frank Guglielmo, Ph.D., managing director of Park Consulting in New York City. Sometimes the money just isn’t there. If you’re told a promotion or a raise isn’t fiscally possible, redirect the conversation by adding that you don’t expect results immediately. Say something like, “I understand there isn’t a lot you can do today. What can happen over time and what can I do to make it happen?” This way, you not only receive valuable feedback and guidance, but you also can gauge whether a promotion or raise will ever be in the cards for you—or if it’s time to start searching for other opportunities.

“We don’t think you’re ready.”

How to get to “yes” You’re told to go for that raise, fight for that promotion. What happens if you’re turned down? By Devin Tomb

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Workplace. “Risking rejection isn’t a bad thing, but you should steel yourself in case things don’t go your way.” Here’s how to handle two common outcomes that are less than ideal. Understand and prepare for these possibilities and you’ll have a better shot at turning the situation around in your favor. And the next time you make a case for yourself, the answer is more likely to be a resounding yes.

Shut down? Here’s your immediate action plan 1 Avoid small talk. You might be tempted to smooth over any awkwardness by changing the subject to something light, like upcoming weekend plans, but make it easy on both of you and just wrap things up. This shows you respect your boss’s time. 2 Make your exit. It’s normal to feel upset, but focus on keeping your parting words professional and succinct. You can’t go wrong with a simple, “Thank you for taking the time to hear me out” right before you walk out the door. 3 Take a break. Your oficemates shouldn’t be privy to an emotional cooldown. Go for a walk around the block to collect yourself.



he current Lean In culture has been good for a lot of things: inspiring women to be more proactive in their careers, encouraging them to negotiate, motivating them to fight for heftier salaries. What books like Lean In and The Confidence Code have gotten women to think about is how we often hold ourselves back, not asking for promotions or salary increases we truly deserve. The authors argue that this reluctance stems from self-doubt. The takeaway for many women: If they think and act more confidently, they’ll be rewarded with tonier titles and fatter paychecks. This, on the surface, is not a bad message. But what is potentially problematic is that all this buzz has psyched women up to ask for bigger, better opportunities—without preparing them in the event their request is denied. “This generation of young professionals tends to overvalue themselves at times,” says Paul White, Ph.D., a counseling psychologist and coauthor of Rising Above a Toxic

There’s also the possibility that your boss doesn’t think you’ve earned a bigger slice of the pie yet. When that’s the verdict, the best thing to do is listen, because your perception of yourself isn’t matching up with the perception your boss has of you, says Jaime Klein, founder and president of Inspire Human Resources in NYC and an advisor to Fortune 500 companies. “The most positive outcomes I’ve seen are when the employee truly takes constructive criticism to heart— first by saying, ‘I really appreciate the honest feedback. These are all skills I’m going to work on so that the next time we check in, you’ll see a change.’” Schedule that check-in after at least six months, and in the meantime, ask for real-time feedback, Klein says. Keep the lines of communication open, and the next time you talk to her, it’s more likely that you’ll be on the same page.


The love-tech connection

In 2014, your heart and your Internet habits are inextricably bound. As these stats show, sometimes it’s good to be dialed in. Other times? Maybe log of.



Facebook interactions between prospective partners peak 12 days before they declare they’re in a relationship, then drop of after day 85.

By Alyssa Shelasky

Source: Facebook

Source: University of Kansas


People who use Twitter daily or even more frequently reported higher incidences of cheating, breaking up and divorce than less frequent users. Source: Cyberpsychology, Behavior, and Social Networking




Words With Friends players admit to starting a game with someone they were attracted to just to initiate a conversation. Source: Words With Friends Team


Have you ever traveled around another country alone?

of successful couples agree on the answers to these questions, says OkCupid. Toss them out on your next date to see if there’s long-term potential. Source: OkCupid


of people think it’s acceptable to respond to a text or email during a date, as long as there’s an explanation (Think: “I’m waiting for a work email.”) Source: JDate and ChristianMingle


of committed couples share online passwords with each other.

Would you chuck it all to live on a boat?

Do you like horror movies?

of couples married between 2005 and 2012 met through social networking sites—the exact same percentage that met ofline in school.

Source: Pew Research Center

couples have gotten engaged through dating app Tinder. Source: Tinder


of single people ages 21 to 34 have used their phones during sex. Source: JDate and ChristianMingle

THE PERFECT FIRST DATE When it’s time to transition from connecting online to meeting in person, this formula is a winner.

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(go see a concert)


LOCATION (in a park)



(while drinking Chardonnay) Source: HowAboutWe


the baby checkpoint Articles editor Jessica Knoll thought she’d wake up one day and want children. Now 30 and no closer to feeling that maternal pull, she reconsiders her ambivalence.


There is a certain point at which you have to choose a path.

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lose your sight or hearing? Gain 50 pounds or sprout a permanent layer of hair on your chest? Never be able to have an orgasm again or never be able to have children? I’d laughed about the last one. “Too easy. Never be able to have children.” We’d been lying on the floor of the living room, flipping between Law & Order: SVU and Project Runway. My friend had rolled over and studied my face, wrinkling her brow as though she were annoyed, suspicious even. I knew I could be too cavalier, too hotly opinionated for her liking at times. “I would be absolutely devastated if I couldn’t have children,” she said, tartly. “Really?” I scrunched my nose in

disapproval. To me, people who needed children to have a full and rich life were provincial, unoriginal. “It wouldn’t bother me.”

I may be genuinely averse to tiny humans, but in college, still in rehearsals for adulthood, I believed that my position on kids said something fundamental about me before I could get out there and prove it in the real world—that I was independent, ambitious. I understood children made life harder. I wasn’t so naive as to believe they completed a fairy tale. Anyone could be a mother, but it took skill, talent and tenacity to make it in New York City, which was where I planned to move immediately after graduation.



’ve never been interested in motherhood. I never planned how many kids I would have or by what age I would have them. I don’t have an ironic, old-fashioned name picked out for a boy, or a hipsterish androgynous option for a girl. In my college years and early 20s, my peers and I were more concerned about finding a career, a boyfriend and an apartment in New York City with a dishwasher and an AC unit. Baby ambivalence seemed normal. Kids weren’t on anyone’s radar. Well, maybe they were a little. During my senior year in college, a friend and I were playing a morbid rendition of that game Would You Rather? As in, Would you rather

Of course, it’s easy to declare your

bold stance on children when they’re a very long way of and the window of opportunity is wide open rather than closing. I’m 30 now, and my husband is 36, hanging on to the same fence that I am. (“If you want them, I want them. If you don’t, I don’t.” Thanks.) He’s unburdened, the way men get to be, by the threat of regret. With so many of our friends embracing this next stage of life, my baby ambivalence—really, our baby ambivalence—is suddenly pronounced, glaring and a bit sufocating. I’m not as cool and unconventional as all my posturing suggests, and I am terrified of waking up one day in my late 40s, mourning my decision to go child-free but unable to do anything about it. This fear of regret is not new. Two conflicting streams have always run through me—I don’t want kids, but I don’t want to regret not having kids. I’d banked on desire and biology meeting eventually, a confluence where the two warring ideologies would merge. I didn’t ever expect to turn into mush, melted by the sight of a babbling, cherubic bundle, but I thought maybe I’d see a cute young dad playing dress-up with his daughter and at least feel warmth in my heart. Maybe I’d even envision my husband, who would be a great father because he’s patient and kind, in that frothy pink tutu, making our daughter shriek with laughter while he pirouetted around and around. Something similar happened to my mother, who never thought she would have children either. She was married to my father for seven years before she got pregnant with me at 30. That may seem run-of-the-mill now, but it was somewhat atypical for a woman of her generation to wait as long as she did to have a child, and to prioritize her education and career (in the demanding, male-dominated world of finance, no less). My father once told me that he felt bad for her, because she had few female friends who could relate to her ambition and drive. “We would go to parties,” he told me once. “And I would see your mother in the corner, trying to make conversation with the stay-at-home mothers. She had little in common with many women her age, and it could be lonely for her.” My mother’s feelings about children changed when her sister had her first child. “We were driving home after meeting your cousin,” she told me, “and I was suddenly consumed with the urge to have a child. I turned to your father and said, ‘I want one.’” What I want is for this to happen to me. But. A few friends have admitted that getting pregnant was the antidote to an unfulfilling career that seemed to have

flatlined. Around 30, when you become disillusioned with your professional life, you can actually get excited and feel purposeful about a baby. I am far from disillusioned with my career. I am doing what I always wanted to do, and in spring 2015, I will become a published author when Simon and Schuster releases my debut novel. I love being Jessica Knoll, magazine editor and writer. I want those things to define me—not being a mother, which sometimes seems to override every other priority and accomplishment.

I’d banked on desire and biology meeting, a confluence where warring ideologies would merge.”

I wish I could hold on to my current identity indefinitely. But for the first time at my annual appointment, my gynecologist brought up children. The real difference between 29 and 30, it turns out, is that your gyno is suddenly more concerned about your dwindling eggs than your STD status. “I’m not really into kids,” I said, grimacing at the ceiling as she finished the exam. “Nothing wrong with that,” she said. She motioned for me to sit up. “I think I’m going to have one anyway.” I scooted forward and clutched the paper robe tightly across my chest. “But I’ve never

heard of anyone deciding to have a child when she doesn’t really want one.” “Don’t wait to want one,” she advised me. “You may be the type of person for whom this will be a logical decision, not an emotional one. Just say to yourself, ‘A few years from now, I’m going to do it.’ You may not feel happy about it, but there isn’t necessarily anything wrong with that.”

Here’s something I’ve never told anyone before: Babies give me pause, but a paper-thin sliver of excitement slices through me when I think about having a teenage daughter. I picture us going shopping together, and her coming to me when she needs advice about boys and applying for her first internship, and about how to navigate girl world, which is rife with emotional land mines. This may seem bafing to some. The consensus is that teenagers are insuferable. I had been a nasty piece of work myself at times (sorry, Mom and Dad). But I imagine my rose-colored fantasy of jeans-swapping and late-night confidences exchanged over hot chocolate is not unlike the expectations many of my friends had about their own spindly pink newborns. They’re always so shocked that the first few years of motherhood are hard—and scary. “How did you think it would be anything but?” I wonder. But there’s more to this longing than shopping for prom dresses. I went through a painful phase as an adolescent. Recalling it now makes me feel raw and exposed, tender to the touch. I’m flush with emotion at the idea of being there for my daughter, or any teenage misfit, really, when she experiences her own set of growing pains. Back then, I hid my wounds because I thought no one would understand, because I figured there was no refuge from the crushing loneliness. I think many of the adults in my life suspected I was hurting, but they were afraid to ask what was wrong, afraid of what the answer would be. I won’t be the adult who is afraid to ask. And maybe, one day, when my daughter tumbles into young adulthood and finds herself wrestling with a big life decision, I’ll tell her a story that’s a little diferent from the one my mother told me. Mine will sound something like this: “I never got to the point where the desire to bring a baby into this world was suddenly shimmering and all-encompassing, where I turned to your father and surprised us both by saying, ‘I want one.’” Rather, I’ll tell her that I arrived at a place where I could say, “I’m so happy I didn’t wait to want one. Otherwise, I wouldn’t have you.” The story will be better than my mother’s, because it will be all mine. n


What’s your EQ?

EQ stands for emotional intelligence quotient. Two key aspects: your skill at reading others and knowing yourself. See which is your strength, and make the most of your smarts. By Zahra Barnes Your group of friends is An assortment of people from diferent periods in your life. Relatively small and close-knit. By Sunday evening, you’ve likely Been tagged all over Instagram. Finished a project from one of your Pinterest boards. Your fitness tracking method is a Community board on MyFitnessPal. Fitbit wristband. You’re in charge of planning a birthday brunch. You go with The place your friend once mentioned she wanted to try. Your favorite tried-and-true spot. Your favorite way to network is At an industry conference. One-on-one over cofee.

Social studies Being able to connect with others is one important part of your EQ.

The guy sitting next to you on the plane wants to share his theories on aliens. You dive into a Conversation. Book. You just got a bonus and you’re spending it on a Fancy dinner party for friends. Fancy dinner table you eyed.

Your favorite way to date is Juggling two or three guys at once. Juggling plans with one guy two or three nights a week. Your hairstylist floats the idea of a change. You Ask her to show you pictures of what she’s envisioning. Say, “Just a trim, please.”



You have strong interpersonal smarts

You’re gifted with intrapersonal skills

This makes it easy for you to connect emotionally with others. You’re adept at reading people and empathize efortlessly, so they’re drawn to you. When it comes to your professional life, coworkers seem to congregate at your desk, and you’re often the one organizing ofice happy hours. Due to your outgoing disposition, you have no problem networking and finding exciting new opportunities. But you give so much to others that you may end up putting yourself on the back burner. Make sure to find someone to be your sounding board, and reach out to her when you need to.

This means you’re exceptionally self-aware. Your heightened level of introspection gives you a solid idea of who you are and what you want, so you don’t waste time and energy doing things you won’t enjoy. That self-confidence is an invaluable tool that can help you branch out in challenging yet rewarding ways. The thing is, it may not always occur to you to do so. You know your strengths and preferences so well that you tend to avoid situations that don’t play to either. You could benefit from leaving your comfort zone—new challenges can give you an even clearer picture of who you are.

64 SELF 09 / 14 Source: Matthew Goldfine, Ph.D., a clinical psychologist in New York City




Morning must

“A smoothie: Bananaberry, or I’ll do spinach with cucumbers as a base, instead of water.”




They save lives, negotiate major deals, build companies from the ground up—and manage to maintain a healthy lifestyle along the way. Here’s how they do it. On going vegan “I was nervous about eating mostly fruit and veggies, but three months later, I felt like a new person.”

THE FOODIE Ella Woodward

Most influential book “Kris Carr’s Crazy Sexy Diet, which talks about how a vegetarian diet can repair the body.”

23, London

Labor of love

My top app “Instagram [@deliciouslyella]— I post a new recipe or something fun I’m eating daily.”

Kitchen must-have “I’m obsessed with my Vitamix. Nothing blends fresh fruit faster!”

Favorite escape ”I love visiting my mum in the countryside outside London. It’s so peaceful.”

66 SELF 09 / 14

If you want to talk about the power of healthy eating, talk to Woodward. Her blog, Deliciously Ella, dedicated to easy, vegetarian recipes, gets nearly 2 million visits a month. Her cookbook hits shelves this spring. But her biggest achievement has been the transformation of her personal health. Just 18 months ago, she was diagnosed with postural tachycardia syndrome, which cripples the autonomic nervous system and had left her practically bedridden. Rest, pills—nothing was helping. What did? Trading her junk food diet for a vegan one.

MY WORKSPACE IS “Really tidy. The cleaner it is, the more productive I feel.” MY FEEL-GOOD WORKOUT “Yoga. But if I can’t get to a class, I’ll do one online at YogaGlo .com, even if it’s just for 10 minutes in the morning. I feel so refreshed afterward.” HOW I DEFINE SUCCESS “By the emails that say, ‘I found your blog and it’s changed my life.’ It’s powerful to hear that from someone.” A GOOD COOK ALWAYS “Tastes each step of a recipe. I was so full writing my cookbook!” A GOOD COOK NEVER “Gives up on a great idea. Learn from what isn’t working.”


”I’ve always been into photography. I taught myself!”


Confidence booster “Fun eyeshadows and well-groomed brows. I use my own products— available at Em”

THE BEAUTY QUEEN Michelle Phan 27, Los Angeles

No one has mastered YouTube fame quite like Phan. More than 6.6 million people subscribe to her beauty tutorials, which help women see how to pull of dark lipstick and entertain them with playful transformations, like Lady Gaga in “Bad Romance.” Phan’s first post was in 2007. Then, in 2011, YouTube asked her to create a lifestyle channel, FAWN. Her aptly titled book, Make Up, is out next month. MY SUCCESS SECRET “I scan my inbox regularly for time-sensitive email, but I make it known to call me if it’s important.” THE BEST THING ABOUT BEING MY OWN BOSS

“It’s a very easy process to execute an idea!” ONE THING I’LL NEVER CHANGE “I still live very simply. I am more than happy to sit at home with a tub of ice cream.”

I never want to be complacent. Feeling nervous pushes me forward.”

“I like working in a creative environment. A bonsai tree, a pop of color from a throw or pillow— those things make all the diference.”

Career tipping point Latest project “I wanted to share beauty advice in my book, but I also wanted it to be about turning your passions into a career.” $23;

“Three L’Oréal execs took me to dinner and ofered me my own makeup line. I thought I was hallucinating!” $15 each; Em


One thing my fans don’t know “They think I have a whole team helping with my videos, but I still edit all of them. Sometimes my cat, Lady, weighs in, too!”

Ofice decor Go-to workout

“SoulCycle. I love the personal responsibility of it. It’s up to you to turn your resistance up.”

THE STAR MAKER Jana Fleishman


40, New York City

Hip-hop mogul Jay Z could have his pick of publicists, but when it came time to choose one to handle his own career, he tapped Fleishman. Now, as head of communications and EVP of strategic marketing and business development at his entertainment company, Roc Nation, she personally runs his publicity machine, as well as that of musician Rita Ora. She also manages athletes like WNBA player Skylar Diggins. MY SOURCE OF CREATIVITY “I let myself imagine the most extreme, ridiculous ideas, then boil them down into something doable.” MY GET-AHEAD TRICK “If I mess up, I’m the first to admit it, fix it and move on. I don’t care what I did yesterday. The only thing that matters is today.” MY RECHARGE ROUTINE “I watch a movie that I don’t have to think about. I’m obsessed with The Campaign!”

THE HEALER Carolina Benjamin, m.d. 29, New York City

As a female neurosurgeon—one of just 17 living in New York City—Dr. Benjamin works under the almost unimaginable pressure of knowing a patient may be hovering between life and death. What keeps her going through 80-hour weeks? “Between family and friends, I have the best support,” she says. WHAT I’VE LEARNED FROM MY PATIENTS

“The power of the human body. Its ability to heal itself is underestimated. People surprise us all the time.” IF I COULD WRITE A PRESCRIPTION FOR

Best thing about this job “Daily growth. I didn’t follow sports a year ago. Now I manage Skylar Diggins!”

Power accessory ”Heels! They make me feel confident, so I can focus on my work.” $795; Charlotte

Morning commute ”I try to land a seat on the subway so I can do crossword puzzles—they make my brain work again.”

Beauty indulgence “Getting my nails done. I love deep red, but I stick to light colors in the operating room—less distracting.” CoverGirl, $5 to $7

On my nightstand “I like to read novels— lots of Spanish literature. I just finished A Time in Between by María Dueñas, about a seamstress during World War II.”

Stress-busting workout “I try to run a 5K on the treadmill at least twice a week.” $110;

MYSELF, IT WOULD BE “For the wisdom to know my own limits. As a woman in a male-dominated field, there is a constant drive to work harder and prove your abilities.”

Get more success secrets! Go to

Favorite escapes “My sister and I used to go on a trip every year—we’ve been to Greece, Turkey and Paris. If I have a weekend of, I’ll head to a B&B out of town. Nature calms me.”



These key fall trends—sharp tailoring, easy knits, the graphic mini—were made to keep up with your busy schedule. Top model ARLENIS SOSA shows how to wear each one and shares her style, fitness and happy-life secrets.

Photographed by JASON KIM


70 MODERN CLASSICS SUNDAY BRUNCH Update the sweater-and-skirt combo with a colorblock turtleneck and polished pleating. A small structured bag that’s sporty yet ladylike finishes the look. “I just carry a wallet, lipstick and keys,” Sosa says. “Keep it light!” TURTLENECK Derek Lam, $1,190 SKIRT Trademark, $398 BAG Christopher Kane, $1,100

00 Arlenis Sosa AGE 26 ORIGINALLY FROM Dominican Republic HOME BASE New York City

THIS FALL, I CAN’T WAIT TO WEAR my new Burberry black bomber jacket. I’ll be layering it over cropped tops because I love to show of my abs as much as possible. I KEEP MY CORE TONED with weekly SLT classes, a take on pilates. I also box, run and Spin three to five times a week. I DON’T HAVE A TYPICAL DIET, but sometimes I keep it really green— juices, vegetables, salads. Then again, I love cupcakes and burgers. If I crave it, I have it. MY INSTAGRAM (@realarlenissosa) is a place for me to share more about my life outside of work. I want it to be personal, and I love Instagramming locations. I was just in Whistler, British Columbia, for a wedding, and the mountains were so beautiful and green. I took millions of pics. I WORKED FOR 24 HOURS ONCE, nonstop. We were in Cuba shooting a 28-page story, but there was a storm so we only had one day. I was brave and I did it, and it came out beautifully. And then I had to fly back! WHEN I’M NOT WORKING I’m cooking for my fiancé, Donnie. I make rice and beans for when we watch sports. I love to make romantic dinners, too. His favorite is lamb chops. We fill the house with candles. Stay in, drink wine, eat dessert and talk all night.

SHARP TAILORING MONDAY MEETING Mix a menswear blazer with an asymmetrical shirtdress for a powerful impression. How Sosa opens: “Shake hands. Politeness is important!” JACKET Rag & Bone, $895 DRESS Theory, $355 BELT Sportmax, $435 BRACELET Altuzarra SHOES Narciso Rodriguez, $895 BAG Clare V., $450



TUESDAY GALLERY OPENING Don’t be afraid to combine unexpected colors, patterns and fabrics. “I like pairing a knit sweater and leather jacket with jeans,” Sosa says. JACKET 3.1 Phillip Lim, $4,500 TOP $1,505, and SKIRT $1,193, Peter Pilotto

GRAPHIC MINIDRESS WEDNESDAY-MORNING WALK A quilted A-line silhouette with slices of color nods to the season’s athletic trend—with sneakers, it’s both fun and functional for daytime. “In the morning, I make a cappuccino with my Nespresso machine,“ Sosa says. “It gets me up. Then I see what’s happening on the news and call my mom. She’s my best friend.” DRESS Miu Miu, $1,900 SNEAKERS Adidas Originals, $475 “AS A MODEL, I’VE LEARNED THAT EYES ARE KEY. YOU SHOW YOUR REAL SELF THROUGH THEM.”

COOL KNITS THURSDAY ERRANDS Keep it efortless with a luxe update on the tracksuit: a cabled crewneck and slouchy pants, both in wheatcolored cashmere. “I’ll definitely wear my sweatpants outside, to run to the pharmacy or the deli on the corner. For sure!” Sosa says. SWEATER $1,195, and PANTS $995, Michael Kors TURTLENECK Tees by Tina, $58 BAG Ben Minkof, $350 SNEAKERS Nike, $110


WORKOUT CHIC FRIDAY POST-GYM Toss a statement coat over sleek blackand-silver leggings for a studioto-street vibe. “I love black tights with racing stripes,” Sosa says. “They make me feel good, and that makes me work out harder.” JACKET Dries Van Noten, $2,540 TOP Derek Lam PANTS Norma Kamali, $175 BAG Clare V., $658 SNEAKERS Vans, $55





Pair the latest key piece—a new take on fleece—with a body-con dress for a surprisingly sexy option. “My idea of a romantic night out is going for a drive, then to a nice dinner with a good bottle of wine,” Sosa says. JACKET $2,995 DRESS $1,795, and NECKLACE Altuzarra BAG Reed Krakof, $790

Hair, Andre Gunn at Brydges Mackinney; makeup, Walter Obal for DiorAddict; manicure, Mary Soul for Dior Vernis. See Get-It Guide. Text by Kate Sandoval

Staying a step ahead “In tennis, even taking three to five days of means you lose lean muscle,” Sharapova says.



success is

Tennis star Maria Sharapova is a fierce competitor on the court, a knockout on the red carpet and an incredibly savvy businesswoman. She shares her secrets to keeping all those balls in the air. By Alexandra Marshall Photographed by DEWEY NICKS

weet “I have a competitive drive,” Maria Sharapova says. “It’s ferocious and powerful, and it’s about winning.” They’re bold words, though in person, the 27-year-old comes across as entirely unassuming, even a little shy, as she orders a latte in skinny jeans and python ballet flats. But neither the pretty, leafy setting of the café where we meet, which happens to be in Wimbledon Village, nor her soft tone of voice distract from the power of her message. Sharapova is a hellion on the court—as those who’ve watched her since she stormed onto the women’s tennis tour 10 years ago, snatching victory from Serena Williams in a historic match, already know. She’s no slouch of the court, either: In the last decade, deal by deal, venture by venture, she’s become Brand Maria, extending her reach into fashion, philanthropy, beauty, even sweets, and topping the 2014 Forbes list of the world’s highest-paid female athletes. Sharapova and I are on the village’s High Street as we talk, and the specter of the upcoming tournament hovers around us. She’ll end up not making it to the quarterfinals this time, but at this moment, she is calm. It’s three days after her landmark win at the French Open.


An eye for style “Designing has really changed my thinking process and my on-court look,” Sharapova says. DRESS Haute Hippie Styling, Evyan Metzner

She says, with a laugh: “After I did a picture with the trophy, I got on the train [to London] with a friend, and we’re lugging our bags around, and I was, like, ‘Wait, I just won the French Open yesterday! Where are the butlers?’” She’s joking, but with everything she’s pulled of, a butler really might seem fitting. Yet Sharapova talks about her career as if it were just another day at the ofce, one where she is both the talent and the CEO. Looking back on how it all started—well,

imagine if it were you, and you were 17: “I was very inexperienced,” she says. “But I was not nervous at all. As soon as I got out there onto the court, it was like I had horse blinders on. You get this narrow vision.” After Sharapova, leggy and hugely ambitious, achieved that 2004 milestone, she could easily have shared the same fate as other players whose games never lived up to their marketing. And the marketing came on strong, dubbed Maria Mania, with an immediate Motorola deal and Sports Illustrated cover. But Sharapova turned out to have a vision that was both wide and deep: She signed those deals, and she continued to put in the hard work, developing a signature swing volley, a monster forehand and a shriek so loud when she made the tough shots that some have speculated it’s simply a tactic to rattle her opponents. In the last 10 years, she’s shown that she is exceptionally committed to both her game and her businesses. Brands such as Tifany & Co. and Avon have come calling, and she’s designed a signature shoe and bag collection for Cole Haan since 2009. As for her own appearance, “When I’m out on the court, I’m not thinking about how I look,” she says. “I do my ponytail in two seconds, and I’m not wearing a stitch of makeup. I’m confident in my skin, and I’m there to play the game.” Still, her on-court style has undergone its own evolution. “Coming onto that first Wimbledon, there were two other girls wearing my same dress,” she says. Winning put an end to that, as Nike started to create custom-designed gear for her, and she went through a phase of head-turning getups: a satin-and-crystal-trimmed little black number for the 2006 U.S. Open, a dress for the 2008 French Open that was accented with a Tifany pearl, a Mediterranean-blue dress with a mesh overlay for the 2007 French. She looks back on all of these ensembles with fondness, but today she is more minimalist. Partly, it’s maturity— “I was a teenager. Of course I loved pinks and patterns!”—but mostly, it’s business. “Those one-of pieces were great for entertainment value,” she says, but since 2010, she has helped mastermind the Maria Sharapova Collection for Nike. “Designing for the mass market has really changed my thinking process and my on-court

winner’s circle Want more Maria? Go behind the scenes at her photo shoot! Hold your device over this page to see. Get the app—details, page 6.

From her candy line to her

Carrying the Olympic torch during the opening ceremony of the 2014 Winter Games

Posing at the London launch of her Sugarpova topping at Pinkberry

Savoring victory at this year’s French Open


“When I’m on the court, I’m not thinking about how I look. I’m confident in my skin, and I’m there to play the game.” look. Even if I want to be the one pushing fashion on the court, today I want to do it in a way that a woman playing in a doubles league can wear, too.” To many observers of the game, she’s never looked better. The same could be said of her of-duty style, a mix of cool-kid designers such as Rick Owens, Isabel Marant and Raquel Allegra, all worn with ofhand confidence. That sense of how to put an outfit together has helped Sharapova on the red carpet, and she’s signed on to be a face of the CFDA’s Fashion Targets Breast Cancer initiative. She also fronts Avon’s new fragrance, Luck, starring in a glossy campaign shot by Pamela Hanson. It’s not her first time at the perfume rodeo, but this time her heart is in it. “I did my own scent once, and it wasn’t my thing,” she says. “I felt like I was doing the same thing that every other famous person was doing. This time, it’s been a lot of fun.” Brand Maria extends beyond what she wears, or hopes you will. An ambassador for Porsche, Evian and TAG Heuer, Sharapova assumed co-ownership of Supergoop!, a line of broad-spectrum sunscreens, in April. “Skin cancer is the leading cancer in the world,” she says, and as someone who spends most of her year on the open court, she knows the risks of going unprotected. “Still, with sunscreen and skin cancer, people don’t quite get the connection.” Sharapova may be established now, but she’s still taking risks, which brings us to Sugarpova, her candy line. She first dreamed up the idea in 2008, quite simply because she likes candy, and the company’s chic graphics and girly shapes (shoes, sunglasses, lips) were designed to live apart from her identity as a sportswoman. “There were people who wanted to have my photograph on the package, but that was never my idea,” she says. “The name is a fun play of of mine, but we wondered if people even knew it was related to me.” When fans in the stands proved they knew very well and started cheering her on (continued on page 100)

Maria’s key moves Sharapova works out five days a week with trainer Yutaka Nakamura. Here are some of her go-to moves.


Lie faceup on a bench 3 feet from wall with feet flat, arms straight up, holding a 10-pound medicine ball, to start. Lower weight over head until arms are parallel to floor, then sit up and forcefully throw ball against wall. Catch ball, slowly lower to start for 1 rep. Do 3 sets of 12 reps. (also works arms)


Stand with feet hip-width apart, an 8-pound weight in each hand, arms at sides. Lift right foot, then bend forward at hips, slowly lowering weights to floor, straightening and extending right leg back until body forms a T. Slowly reverse to start for 1 rep. Do 12 reps. Switch sides; repeat. Do 3 sets. (also works core)


Sprint as fast as you can for 15 seconds. (If you want an extra challenge, do it on an incline.) Walk for up to 1 minute. Repeat 10 times.


Stand with feet hip-width apart, knees soft, elbows bent and hands at chest level, palms in. Quickly shufle to right for 10 seconds. Switch sides, repeat for 1 set. Do 3 sets.


Stand with feet wider than hip-width apart, holding a 10-pound medicine ball with both hands at chest. Squat, rotating hips and torso left, lowering ball outside left knee. Stand and turn torso to right as you raise arms overhead and to right for 1 rep. Do 12 reps. Switch sides; repeat. Do 3 sets. To burn more calories, keep movements quick but controlled. HER WORKOUT WEEK Go to for Maria’s complete routine. All moves have been adapted for self.

toughest matches, Sharapova aces everything she sets her mind to. Raising her trophy after winning the tournament

Playing the part of the fan at boyfriend Grigor Dimitrov’s Wimbledon match

Strolling with Dimitrov in Wimbledon Village



TO Working out every single day is good for you, right? For some women, it can become an unhealthy obsession. By Ginny Graves

Tara Fuller got hooked when she joined a gym in her early 20s. “I loved the feeling of pushing myself hard, and I was thrilled with the results,” says the 27-year-old New York City brand strategist. “People were always giving me compliments and telling me how fit I looked.” For the self-described type A, who thrived on control, her new hobby was intoxicating. She started hitting the gym twice a day: Spinning before work, pilates or yoga after, even back-to-back classes. She also started training for half marathons, sprint triathlons— always pushing, pushing, pushing. “I was getting insanely tired, but I fought through it by drinking tons of cofee and cutting back on other activities, like going out,” she says. “My friends started calling me a hermit.” Stories like Fuller’s are surprisingly common. She’s part of a growing tribe racing from one exercise class to the next, racking up two or even three major workouts a day. This gung-ho movement is healthy in many respects. “Exercise is the single best thing you can do for your body and mind,” says Jordan Metzl, M.D., a sports medicine doctor at the Hospital for Special Surgery in New York City. “I work out every day, and I encourage my patients to do so as well. If they have the time and money to go twice a day, I’m all for it. But,” he warns, “it is possible to take exercise too far.” Beyond the obvious downsides of overdoing it, such as fatigue and injury, there’s an even more troubling problem. Spending hours at the gym can be a sign of exercise dependence, distinguished by the classic signs of addiction: needing to do more to get the same efect, doing more than you plan to, having trouble cutting back and feeling symptoms of withdrawal, like depression

Photographed by ANDREW MYERS

Run down? If exercise is your only way of dealing with issues, that can be a red flag.

Behavior Before It’s Too Late. But in some women, double-dipping is the socially acceptable precursor to (and cover for) exercise addiction. “The real crux of the issue is why you’re exercising, not the number of hours you spend,” says Freimuth. “For some, working out two hours a day can be a sign of a problem, whereas others can do twice that and be fine. As with other addictions, there are psychological and biological components.” Even if you’re not an exercise addict, there can be financial repercussions. Jocelyn Levy spends a lot of money on her classes—about $1,400 each month—though she says it’s worth it. The 29-year-old owner of a PR firm

Are you overdoing exercise? If you routinely take two or three classes a day, it’s possible, says Jodi Rubin, a psychotherapist in New York City. “Ask yourself, ‘How do I feel if I don’t take the second class—or skip a day or two altogether?’” If it makes you feel anxious, stressed, depressed, guilty or bad about yourself, if you have to work out twice as hard the next day to make up for it, or if you can’t back of when you’re tired, sick or injured, it’s a sign of a problem. Consider these questions, too: Are you excited to go to class? Do you leave with a smile, feeling strong, healthy, fit and accomplished? Are you having fun? “If you’re training for an event, it’s not always enjoyable, but every recreational athlete should take pleasure in her routine,” Rubin says. “If you dread exercise but push yourself to go hard and long anyway, you need to reevaluate.”


in New York City takes 11-plus classes every week at trendy fitness studios, doubling up on workouts on at least four of those days. Her intense schedule of indoor cycling, barre classes, pilates and cardio dance burns 5,000 to 7,000 calories a week (according to her Nike+ FuelBand) and a lot of cash. “It’s a substantial part of my income,” she says. “So I have to make sacrifices, like skipping nice dinners and evenings out. But I’m spending the money for a reason. Classes motivate me.”

THE ULTIMATE STRESS BUSTER You don’t have to be a hard-core athlete to have experienced the postworkout buzz. Aerobic activity in particular triggers the release of mood-boosting, anxiety-calming neurotransmitters, like endorphins, norepinephrine, dopamine, serotonin and endocannabinoids (similar to the active ingredient in marijuana), says John Ratey, M.D., clinical associate professor at Harvard Medical School. That in itself may be enough to trigger dependence, especially in those who are prone to feeling depressed, says Freimuth. Using exercise to cope with an emotional problem, whether it’s depression, low self-esteem or anxiety, is a risk factor for dependence. “People don’t skip social


and irritability, when you skip a day or two. It’s not an official psychiatric diagnosis, but some mental health professionals now believe that exercise dependence is a form of behavioral addiction, like gambling. self talked to 18 fitness instructors around the country, all of whom reported that they’ve seen a striking uptick in the number of women, many in their 20s, hopscotching from boot camp to Zumba to Spin to pilates. Mary Biggins, founder of ClassPass, a service that allows members to take classes at a variety of clubs in New York, Los Angeles, San Francisco and Boston, reports that 15 percent of subscribers double-dip. At some exercise studios it’s practically the norm. Donyel Cerceo, marketing director at Merritt Athletic Clubs, a 10-club chain in the Baltimore area, says: “At some locations we have a 6 p.m. cycle class, a 7 p.m. BodyPump and an 8 p.m. core class, and a lot of women take all three.” Why this rise in over-the-top exercising? “There’s more pressure on women than ever to look great—to try to attain the kind of thin, fit bodies they idolize in celebrities, models or athletes,” says Kristina Marie Berg, a STAGES Indoor Cycling instructor in Boulder, Colorado. Some women get into a competitive mind-set where they’ ll do almost anything to achieve that goal. Intensity is in, spurred by everything from fitspo photos to super-toned women competing on shows like American Ninja Warrior. And social media fuels it, too. Witness the #2aday hashtag on Twitter. “Now that we can publicly brag about our workouts, women are wearing their badassness like a badge of honor,” says Tamara Grand, a personal trainer in Port Moody, British Columbia. As Vanessa Hudgens, who’s been known to take back-to-back SoulCycle classes, raved to E! Online last year: “There’s no such thing as too much exercise!” Of course, plenty of people, including many competitive athletes, can handle an intense routine without a problem, says Marilyn Freimuth, Ph.D., a psychologist and author of Addicted? Recognizing Destructive

events or continue to exercise through injuries because they love physical activity so much. They do it because exercise gives them something they need emotionally and helps them escape unpleasant feelings,” she says. “Addiction is most likely to take hold when working out is your primary means of coping with internal distress or making yourself feel good.” That rings true for Janae Jacobs, 28, a blogger in Orem, Utah. In 2012, her marriage was falling apart and she was overwhelmed by feelings of sadness and anxiety, so she ramped up her running, the thing she’d learned to rely on to make herself feel better. “It was my only emotional outlet and the one thing I felt I could control, so I pushed myself hard,” she says. She signed up for a half marathon, and when she started having pain in her thighs, she told herself it was a consequence of running 60 miles a week. Still, the ache worried her, especially when it got so bad it started waking her up at night. But X-rays didn’t reveal any problems, so she continued to train and even completed the 13.1-mile race. “It was agony, but I pushed myself through,” she says. Afterward, she hobbled to another doctor, who diagnosed her with stress fractures in both femurs. “I was horrified,” she says. “I’d been competitive about my running for a while, but this went beyond competitiveness. I wasn’t paying attention to my body or eating enough to fuel that many miles. I was abusing exercise.” She took three months of, gaining some weight and a lot of perspective. “I think my addiction was 50 percent endorphins, 50 percent wanting to be thin,” she says. “I still exercise for the high, because it helps me keep a positive perspective. But I take a day or two of every week, and I’ve let go of the need to be thin. I put on 20 pounds, and I’ve never felt healthier.”

How to go hard—but not too hard

PICK COMPLEMENTARY WORKOUTS. If you double up, take a cardio class plus a strength class, or boot camp followed by gentle yoga or tai chi, says Julie King, a fitness instructor at the Northwest Community Healthcare Wellness Center in Arlington Heights, Illinois. Doing two similar workouts back-to-back can put too much stress on your body. SKIP A DAY OR TWO EVERY WEEK. Rest is a crucial part of fitness, says Marci Goolsby, M.D., a physician in the Hospital for Special Surgery’s Women’s Sports Medicine Center. “Exercise wears down the body, and it needs time to recover.” EAT ENOUGH FOR FUEL. “The more you exercise, the more calories you need,” Dr. Goolsby says. “If you’re eating too little, it weakens your bones and puts you at risk for stress fractures.” STOP WHEN YOU’RE TIRED OR IN PAIN. Listen to your body, Dr. Goolsby says. “Pain is an indication something is wrong. Also, when you’re tired, your form falls apart, increasing the risk for injury.”

THE VIRTUOUS OBSESSION Among the array of addictions, exercise may be unique in one respect: It’s almost universally viewed as virtuous. Drink or smoke too much, and friends start to worry. Exercise too much, and everyone envies your dedication, which means it’s easy to conceal the problem—even from yourself. That’s particularly true for competitive athletes and those in the fitness business, who have the perfect front for their habit. When Krista Stryker, 27, a personal trainer in San Francisco, became certified five years ago, she started working out for two-plus hours a day on top of training clients. “I told myself I was getting fit and healthy for my job, and everyone around me was doing the same thing, so it seemed normal,” she says. “But for me it was driven

by this feeling of inadequacy. I felt like I could never do enough or be fit enough. I spent at least half of every day either exercising or thinking about when and how I was going to exercise. I wouldn’t allow myself to take a day of, not when I had pulled muscles, not when I was so sore I could barely walk upstairs—not even when I had a rib pop out of place during a workout.” She didn’t recognize how fanatical she’d become until she decided to try high intensity interval training, an approach that alternates short bursts of all-out efort with quick bouts of recovery. “After a few weeks, I had this huge realization,” she says. “Because the workouts were just 15 to 30 minutes a day,

it freed up my time, and I suddenly realized how much I’d been missing by focusing obsessively on exercise. By working out less, I had more energy and started feeling emotionally healthier. It was a huge relief. Now, exercise is fun again.” While no one knows for sure how many gymgoers have a less-than-healthy relationship with exercise, several studies estimate that 3 to 5 percent may have a kind of addiction; other research suggests the figure is considerably higher. That’s why Jodi Rubin, a psychotherapist in New York City, created Destructively Fit, a program to train health club employees to spot members who might need help. She launched the program in 2012, partly because she was concerned that the current obsession with fitness could be dangerous for those at risk for exercise dependence and eating disorders. “I get calls from gyms saying, ‘We have women coming in every day and going from class to class to class, and we’re not sure it’s healthy,’” she says. “Fitness professionals want to be able to identify it and address it, but they don’t know how.” She says that if someone is exercising multiple times a day or increasing intensity to the point of tears, exhaustion or injury, that’s a red flag. Exercise dependence often does go hand in hand with eating disorders, especially for women, notes Marci Goolsby, M.D., a physician at the Hospital for Special Surgery’s Women’s Sports Medicine Center who specializes in nutrition and exercise balance. “Some women exercise to purge calories. If they eat 500 calories for dinner, they won’t get of the treadmill ’til they’ve burned that much or more,” she says. It’s fine to use fitness as part of a weight loss or maintenance efort, she explains. But that shouldn’t be the only reason you go to the gym. Any woman who’s letting exercise take over her life, no matter why, may need some help. It all caught up with Fuller, the 27-year-old brand strategist who’d initially loved her tough workouts so much, when she sufered a herniated disk. That set of an excruciating bout of sciatica that forced her to take a few months off. Then the floodgates opened. “I realized I had feelings I’d never been able to talk about. Instead of dealing with them, I’d been self-medicating with exercise, just like some people do with drugs or alcohol,” she says. “Now I’ve spent a lot of time opening up to friends, writing in my journal and meditating. I work out four or five days a week and do yoga instead of hard-core aerobics and strength training. And I rarely push myself to the limit. Slowly but surely, I’m learning the wisdom of moderation.” n


Defined brows, rosy cheeks, berry lips— this season’s best beauty trends will bring out your most gorgeous self.

BOLD BROWS THE TREND Brows are filled in and thick but natural—creating a polished look that’s perfect for work. “Your brow hair already has a bit of sheen to it. New formulas contain mica particles that add just enough shine,” says Linda Cantello, Giorgio Armani international makeup artist. THE TRICK Using light strokes, fill in brows with a brow pencil and cream, starting at the arch. “Deposit color there first, because that’s where brows are most dense and dark,” says Chanel makeup artist Kara Yoshimoto Bua.

Photographed by PATRIC SHAW


FLUSHED CHEEKS THE TREND It’s the chic version of that just-left-the-gym glow. A brown contouring shade enhances bone structure; peach (if you have cool undertones) or hot pink (for warm undertones) mimics natural rosiness. “Brown creates a shadow, which makes your cheekbones look more prominent,” says New York City makeup artist James Vincent. THE TRICK “Blend brown blush from your cheek to your ear to create a shadow efect just below your cheekbone,” says Vincent, who uses a fan brush because it deposits a thin veil of color. Dust peach blush on cheekbones or pink on apples of cheeks.

Tom Ford Shade & Illuminate in Intensity One, $77. Givenchy Mémoire de Forme blush in Rose Extravagant, $37 COAT T by Alexander Wang OPPOSITE Elizabeth Arden Beautiful Color Natural Eye Pencil in Brownette, $22 COAT Lacoste SHIRT Victoria Beckham EARRINGS CC Skye

Shiseido Lacquer Rouge in Tango, $25 Styling, Andreas Kokkino; hair, Hiro + Mari for salon 77+87; makeup, Kristi Matamoros at Kate Ryan; model, Julija Step at IMG. Still lifes: Kevin Cremens. See Get-It Guide.

BERRY LIPS THE TREND This season’s rich tones are a twist on classic crimson—and just as sexy. Runway makeup artists created the efect with matte raspberry or blackberry lipstick, applied with a light touch. “Because you’re putting on such a thin layer, it feels like nothing on lips,” says Yoshimoto Bua. Pick whichever berry hue you like the most. “These cool-toned colors are universally flattering,” she says.

THE TRICK Apply the lipstick with your ring finger. “It’s the perfect width to coat lips,” says Yoshimoto Bua. Rub finger on lipstick, then pat into your lips, starting at the center and working your way to the corners. “Concentrating color in the middle creates the illusion of fuller lips,” she explains. “And working it in with your finger helps the pigment sink in.”

For more fall makeup trends, go to


Try these new shades for an instant (and beautiful) update.



A waterproof cream is easy to apply and has lasting power. Giorgio Armani Eye & Brow Maestro in Gold and Auburn, $34 each

Silky powders look fresh and luminous. From top: Topshop blush in Do It Again and Let Her Go, $14 each. Michael Kors Flush Bronze Powder, $50

LIPS Matte lipsticks can feel drying, so choose one with hydrating ingredients like vitamin E or sweet almond oil. From top: Avon Ultra Color Bold Lipstick in Bold Bordeaux, $8. Chanel Rouge Allure Luminous Intense Lip Colour in Élégante, $35



The right kind of workout can keep you torching calories long after you leave the gym. Here’s the real secret to melting maximum fat.

burn By Beth Janes

Science proves that HIGH INTENSITY INTERVAL TRAINING burns more fat in less time than a steady-state approach. When done strategically, HIIT can also trigger afterburn, in which your body uses calories at an increased rate for up to 24 hours post-workout. Interval training isn’t new, but exercise physiologists at Orangetheory Fitness (OTF), a hot workout studio with more than 110 locations nationwide, have packaged the concept in metabolically charged routines that guarantee you’ll keep in the zone all day.


Photographed by ARTHUR BELEBEAU

Take a pause Recovery after an interval workout is when your body burns the most fat, experts say. SPORTS BRA

Lululemon Athletica PANTS Tonic Lifestyle Apparel the science of afterburn Workouts that rev your metabolism long after you leave the gym may sound too good to be true, but the science is solid. “It takes oxygen and energy (calories) for your body to return to resting after exercise—that’s excess postexercise oxygen consumption (EPOC), or the afterburn,” says Christopher Scott, Ph.D., an exercise physiologist and associate professor at the University of Southern Maine. “The more time you spend at a high intensity, the greater the efect.” That’s because using more energy during your workout means more efort is required to return your body to resting levels. More efort means more calories gone. A review in the Journal of Sport Sciences finds that intervals that take you to at least 85 percent of your maximum heart rate are optimal for hitting the EPOC sweet spot. That can translate to up to 15 extra calories torched for every 100 used during exercise. OTF puts this science into practice. The studio’s precision routines maximize fat melting during class and keep your metabolism high after. According to Ellen Latham, M.S., cofounder of OTF and an exercise physiologist, you can burn more than 500 calories per class—and up to 15 percent extra in the 24 hours after you leave the studio.

the orangetheory experience OTF’s goal is always a big afterburn, but the workouts themselves change daily. Here’s an example of a typical class: You strap on a heart-rate monitor (it syncs with screens in the studio that display everyone’s heart rate [HR] and tracks your time in various HR zones). The goal is to rack up a total of 12 to 20 minutes in the optimal-for-afterburn “orange” zone of about 84 to 100 percent of your maximum heart rate (MHR)—long enough to trigger fat burning during and after but not so long that you can’t sustain the workout, Latham says. You start on a treadmill with a 27-minute routine— your coach guides you between base pace (an easy 71 to 83 percent of your MHR), push pace (an uncomfortable 84 to 91 percent of MHR) and all-out pace (a sprint at 84 to 100 percent of MHR). Next, you switch to a rowing machine for a 12-minute routine, then finish with circuits of tone-up moves using various equipment. You may hit the orange zone during the rowing and strength segments, but that’s icing on the afterburn. Research suggests high intensity resistance training likewise contributes to EPOC. In general, however, Latham says this portion of the workout complements the cardio intervals by building power and strength, giving you a well-rounded, total-body workout that hits all the factors involved in jump-starting your metabolism. 92

your science-backed workout

Experience OTF’s afterburn at your own gym with this routine Latham created for self. You’ll need a HR monitor, treadmill, rower, bench and set of 8- to 15-pound weights.

treadmill (27 MINUTES) Time

OTF pace

Target heart rate % max

Speed, joggers in mph

in mph



61 to 70

4 (brisk walk)

5 (light jog)



71 to 83

4.5 to 5.5

5.5 or faster



84 to 91

5.5 to 7.5

6.5 or faster



71 to 83

4.5 to 5.5

5.5 or faster



84 to 100

6.5 or faster

7.5 or faster



3 to 4

3 to 4



71 to 83

4.5 to 5.5

5.5 or faster



84 to 91

5.5 to 7.5

6.5 or faster



71 to 83

4.5 to 5.5

5.5 or faster



84 to 91

5.5 to 7.5

6.5 or faster



71 to 83

4.5 to 5.5

5.5 or faster



84 to 100

6.5 or faster

7.5 or faster



3 to 4

3 to 4



6.5 or faster

7.5 or faster



3 to 4

3 to 4



6.5 or faster

7.5 or faster



3 to 4

3 to 4



6.5 or faster

7.5 or faster



3 to 4

3 to 4

in minutes



You can burn more than 500 calories per class—and up to 15 percent extra in the 24 hours after.”


84 to 100 84 to 100 84 to 100

Speed, runners

*Your all-out pace should be so challenging that it completely empties your tank and you have to walk afterward. Adjust these estimates as needed.

floor + row (20 MINUTES)

Do the following blocks for five minutes each, getting through as many rounds as possible of all three moves. Aim to accomplish two or three rounds of each.

Styling, Lida Moore Musso; hair, Daven for Colure Haircare; makeup, Joy Fennell for Chanel; manicure, Jackie Saulsbery for Chanel; model, Guisela at Wilhelmina. See Get-It Guide.



• Squat to hammer curl Stand with feet hipwidth apart, arms at sides with a weight in each hand, palms in. Squat; stand as you curl weights to chest for 1 rep. Do 15 reps. • Burpee push-up Crouch, place palms on floor, jump feet back to plank. Do a push-up, then jump legs between hands. Then jump as high as you can for 1 rep. Do 10 reps. • 250-meter row Aim to complete this within 40 to 55 seconds.

• Single-arm row Stand with right foot on floor, left knee and hand on a bench, a weight in right hand, palm in, arm at side. Draw weight to ribs; lower for 1 rep. Do 12 reps. Switch sides; repeat. • Reverse-lunge hop Lunge right leg back, then jump of left foot, bringing right knee forward and up. Land with right leg back for 1 rep. Do 10 reps. Switch sides; repeat. • 250-meter row Aim to complete this within 40 to 55 seconds.



• Side lunge to shoulder press Stand with feet hip-width apart, arms at sides with a weight in each hand, palms in. Lunge left leg out to side, then back as you press weights overhead, palms forward. Switch sides; repeat for 1 rep. Do 12 reps. • Triceps extension Stand with feet hip-width apart, holding end of one weight with both hands, arms extended overhead. Bend elbows to lower weight behind head. Return to start for 1 rep. Do 12 reps. • Side-plank dip Do a right-side plank, forearm on floor, feet stacked. Dip hips toward floor, then raise for 1 rep. Do 5 reps. Switch sides; repeat.

• Dead lift to row Stand with feet hip-width apart, a weight in each hand, held in front of thighs, knees soft. Keeping back straight, slowly bend at hips until back is parallel to floor. Stand and bend elbows to draw weights to chest, then lower to thighs for 1 rep. Do 15 reps. • Plank punch Do a forearm plank. Keep hips square as you lift and punch left arm forward. Switch sides; repeat for 1 rep. Do 10 reps. • Superman extension Lie facedown, arms and legs extended. Lift chest, arms and legs of floor as high as possible. Hold; lower for 1 rep. Do 15 reps.

Market Greens Salad With GingerPear Vinaigrette

Pink Lady Sangria

94 Grilled Salmon With Garlicky Mushrooms and Beans



Enjoy them while you can—crisp fall days await, but you still can savor ripe, warm-weather fruit and veggies (and eat dinner outside). Invite friends over for dishes that combine the best of both seasons. Recipes by Mary-Frances Heck

Photographed by JOHNNY MILLER

Spaghetti With Broccoli Rabe窶適ale Pesto

Pesto made with broccoli rabe and kale has a bolder, earthier flavor than the traditional basil version.


Heirloom Tomato Crostata With Buttermilk-Whole-Wheat Crust

Caramelizing peaches brings out their natural sweetness—a dollop of whipped cream is all you need. 98

More delicious ideas

Brûléed Peaches With Vanilla Bean Whipped Cream and Basil

Hold your device over this page to see an exclusive recipe from Earth at Hidden Pond, the luxe farm-totable restaurant in Kennebunkport, Maine. Get the app—details, page 6.

Market Greens Salad With Ginger-Pear Vinaigrette SERVES 4

Asian pear and ginger liven up the traditional combination of greens and blue cheese. 1 1 2 1 6

Asian pear tbsp vegetable oil tsp rice wine vinegar tsp finely grated ginger cups bitter greens such as radicchio, arugula and frisée 1 oz crumbled blue cheese

GRATE ¼ pear and thinly slice remainder. In a serving bowl, combine grated pear, oil, vinegar and ginger, and season with salt and black pepper. TOSS with greens and pear slices. Serve sprinkled with cheese. NUTRITION INFO 93 calories per serving, 6 g fat (2 g saturated), 9 g carbs, 3 g fiber, 3 g protein

Grilled Salmon With Garlicky Mushrooms and Beans SERVES 4 This dish can be made with any combination of wild mushrooms—oyster, shiitake and cremini all work well.

1 5 1 10 2 1

lb skin-on salmon fillet tsp olive oil, divided tsp kosher salt oz wild mushrooms, trimmed, divided garlic cloves, sliced, divided tbsp chopped fresh parsley, plus more for garnish 1 tbsp lemon juice ½ lb green and yellow beans, ends trimmed


HEAT grill to medium or oven to 275°. Rub salmon with 1 tsp olive oil, and season with salt and black pepper. Place fish skin-side down on oiled grill or a foil-lined baking sheet. GRILL or roast fish until opaque, 20 to 30 minutes. Remove from heat, cover loosely with foil, and let rest 5 minutes. Slice into 4 pieces. In a large skillet over medium-high heat, heat 2 tsp oil. Cook half of mushrooms and half of garlic, tossing occasionally until tender, about 5 minutes. Transfer mushrooms to a bowl and repeat with remaining oil, mushrooms and garlic; toss with parsley and juice and season with salt and pepper. STEAM beans over boiling water until hot

and slightly soft, 5 minutes; season with salt and pepper. Garnish salmon with parsley, and serve with mushrooms and beans. NUTRITION INFO 247 calories per serving, 13 g fat (2 g saturated), 7 g carbs, 3 g fiber, 26 g protein

Heirloom Tomato Spaghetti With Broccoli Crostata With Buttermilk- Rabe–Kale Pesto Toasting pine nuts gives Whole-Wheat Crust them depth: Swirl in a nonstick pan SERVES 4


Market tomatoes keep best at room temperature. Store them stem-side up in a paper bag for up to three days.

1 cup whole-wheat flour 1 cup all-purpose flour 1½ tsp kosher salt, divided 1 tsp baking powder 3 tbsp unsalted butter, chilled and cubed 3 tbsp olive oil ½ cup cold buttermilk 1 lb heirloom tomatoes, sliced ½ inch thick 2 tbsp chopped fresh herbs, such as thyme, dill or chives 1 scallion, chopped 1 small garlic clove, chopped ¼ tsp freshly ground black pepper Parchment paper 1 tsp cornmeal 1 egg, beaten HEAT oven to 425°. In a large bowl, using a fork, blend flours, 1 tsp salt and baking powder. Using fingers, blend in butter and olive oil until a few pea-sized pieces of butter remain. Stir in buttermilk with fork to form a loose dough. Using hands, fold dough several times, form into a disc, wrap in plastic wrap, and chill 30 minutes or up to 1 day. In a bowl, gently toss tomatoes with herbs, scallion, garlic, pepper and ½ tsp salt; let rest, 10 minutes.

over medium heat until brown. 1 tbsp kosher salt 3 cups coarsely chopped broccoli rabe 3 cups coarsely chopped kale 1 garlic clove Red chili flakes 2 tbsp extra-virgin olive oil 12 oz whole-wheat spaghetti ¼ cup finely grated Pecorino 3 tbsp pine nuts BOIL a large pot of salted water; immerse rabe to blanch until bright green, 4 minutes. Remove with a slotted spoon, drain in a colander, and transfer to a blender or food processor. Repeat with kale, blanching 3 minutes; reserve blanching water. PULSE rabe and kale with garlic and a pinch of red chili flakes. With blender running, drizzle in olive oil and ¼ cup blanching water; process until smooth. COOK spaghetti in blanching water according to package directions; drain, return to pot, and toss with pesto, 1 ½ tbsp Pecorino and 1 ½ tbsp pine nuts. Serve topped with remaining Pecorino, pine nuts and a pinch of chili flakes. NUTRITION INFO 494 calories per serving, 15 g fat (3 g saturated), 74 g carbs, 6 g fiber, 19 g protein

ROLL dough on a piece of parchment paper to a 12" round using a lightly floured rolling pin. Sprinkle with cornmeal, and transfer dough and paper to a baking sheet.

Brûléed Peaches With Vanilla Bean Whipped Cream and Basil

DRAIN tomatoes and arrange in center of dough, leaving a 3" border. Using parchment, fold edges of dough around tomatoes. Brush edges with egg, and bake until crust is golden and tomatoes are bubbly, 35 to 40 minutes. Cool if desired, slice into 6 pieces and serve.

SERVES 4 Vanilla beans are classic, but for a richer flavor, try 1 tbsp bourbon vanilla bean paste instead.

NUTRITION INFO 293 calories per serving, 14 g fat (5 g saturated), 36 g carbs, 4 g fiber, 8 g protein

Pink Lady Sangria SERVES 6 Pick a spicy, dry wine like French Syrah to complement the sweet fruit and anise flavors.

1 1 2 1 1

orange Pink Lady apple, cored and thinly sliced cinnamon sticks star anise bottle red wine

PEEL orange using a vegetable peeler, avoiding white pith; halve and juice orange. In a pitcher, combine orange peel, orange juice, apple, cinnamon, star anise and wine. COVER and refrigerate at least 3 hours, preferably overnight. Serve over ice.

4 2 1 1

peaches, halved tbsp demerara (raw) sugar vanilla bean tbsp granulated sugar ½ cup heavy cream Fresh basil HEAT broiler. In a small broiler-safe baking dish, arrange peaches, cut side up; sprinkle with demerara sugar. Broil peaches until sugar bubbles and caramelizes, 8 to 10 minutes; remove from oven and cool. CUT vanilla bean lengthwise and scrape seeds into a bowl; discard pod. Using fingers, combine seeds with granulated sugar. WHIP cream using an electric or hand mixer until frothy; sprinkle in vanilla sugar and continue whipping to form stif peaks. Serve peaches with whipped cream and sprinkled with basil. NUTRITION INFO 154 calories per serving, 6 g fat (4 g saturated), 28 g carbs, 2 g fiber, 1 g protein

NUTRITION INFO 120 calories per serving, 0 g fat, 9 g carbs, 1 g fiber, 0 g protein

Success is sweet


(continued from page 81)

by calling her Sugarpova at matches, she briefly considered changing her name to further the association. “Someone suggested it, and I thought it would be really funny.” But the brand stoked controversy, too: There was a small outcry over the idea of a woman whose career is dependent on physical fitness pushing candy. Sharapova did not let it rattle her. “I’m a huge advocate for a healthy lifestyle,” she says. “But I never did this to encourage people to eat candy all the time. It’s all in moderation.” Maintaining Sharapova’s kind of moderation requires a vigilance that would feel anything but moderate for most of us. “Carbs are important for my sport, but it’s about finding the right balance between them and protein. In the morning, I have fruit, then rye toast with goat cheese and a piece of ham. When I’m playing tournaments, I try to minimize things that can create inflammation, like lactose, and goat cheese is easier for me to process than butter. For lunch, it’s a protein like chicken and then soup, because I’m Russian and we love soups. For dinner, I’ll have fish, like salmon or sea bass, and rice or potatoes.” It doesn’t sound all that diferent from your average healthy civilian, frankly. But try doing it every day for 11 months with millions of dollars on the line. Indeed, the tennis season is one of the most grueling in professional sports. Sharapova has lately had a long injury-free streak. She doesn’t want to go through what she did in 2008, when she made the difcult decision to go under the knife to repair a torn rotator cuf. “I thought, Wait, but who in tennis has even come back from shoulder surgery?” she says. “I had to ask myself if this was the path I wanted to go down.” Taking time of to recuperate was tough, too. “Everyone else was competing and getting better. I was, like, You’re getting an advantage! I’m stopping, you should be stopping!” They didn’t, and Sharapova fell to 126 in the world rankings, only returning to the top 10 two years later. “In tennis, even taking three to five days of means you lose lean muscle and hand-eye coordination,” she says. And yet her annual two weeks of holds the true key to Sharapova’s commitment. She travels to a place she’d never visit on tour, like Java or Cambodia. Her companions are a group of girlfriends, and she is the selfappointed travel agent. “I love coordinating!” she says. “I make sure everyone gets on the same page.” Once she’s away, the idea is to do as little as possible. “To get the excitement back to train again, I have to cultivate boredom,” she says. “It has to be, Oh, I need to do something again.” n 100 SELF 09 / 14

Cover Dress, $465; for stores. Earrings, $2,600; Bracelet, H. Stern; 800-747-8376. Page 16 Bikini top, Charlie by Matthew Zink, $155; Shorts; for similar styles. Sneakers, $100; Page 20 Pascal Shirley/ Gallery Stock. Page 23 Clockwise from top right: Alamy. Gamma-Rapho/ Getty Images. Aimee Barychko. Cathy Crawford. Devon Jarvis. Johnny Miller. Courtesy of Adidas. Mark Leibowitz/ Trunk Archive. Page 41 Shorts; Onzie .com for similar styles. Page 42 Sports bra, VPL, $85; Shopbop .com. Pants, Koral Activewear, $91; Page 44 Sports bra, $40; MikaYogaWear .com. Leggings, $40; Page 45 Sports bra, $42; Shorts, Hard Tail, $45; Sneakers; for other styles.

Page 71 Turtleneck, Derek Lam, $1,190; Bergdorf Goodman, 212-753-7300. Skirt, $398; Page 72 Jacket, Rag & Bone, $895; Rag-Bone .com. Dress, $355; Belt, Sportmax, $435; 212-674-1817. Bracelet; Shoes, Narciso Rodriguez, $895; SaksFifthAvenue .com. Bag, $450; Page 73 Jacket, 3.1 Phillip Lim, $4,500; 31PhillipLim .com. Top, Peter Pilotto, $1,505; Saks Fifth Avenue. Skirt, Peter Pilotto, $1,193; Neiman Marcus. Page 74 Dress, $1,900; MiuMiu .com. Sneakers, Adidas Originals, $475; Page 75 Sweater, $1,195, and pants, $995; for stores. Shirt, $58; Bag, Ben Minkof, $350; 866-838-6991. Sneakers, $110; Nike .com. Page 76 Jacket, Dries Van Noten, $2,540; Saks Fifth Avenue. Top, Derek Lam; 212-493-4454.

Pants, Norma Kamali, $175; Shop.Norma Bag, $658; Sneakers, $55; Page 77 Jacket, Altuzarra; Kirna Zabête, 212-941-9656 for similar styles. Dress, Altuzarra, $1,795; Neiman Marcus. Necklace; Altuzarra .com. Bag, $790; Page 78 Dress, $465; for stores. Earrings, $2,600; Bracelet, H. Stern; 800-747-8376. Watch, TAG Heuer, $4,450; Page 80 Dress, $435; HauteHippie .com for stores. Page 86 Coat, Lacoste, $650; Shop.Lacoste .com. Shirt, Victoria Beckham, $168; Bottega, 732-987-5350. Earrings, CC Skye, $45; Page 87 Coat, T by Alexander Wang, $595; Page 91 Sports bra, Lululemon Athletica; for similar styles. Pants, Tonic Lifestyle Apparel; for stores.

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+WHY I... Being outside on a horse changes my attitude. I feel at peace.”

Reining it in

why I ride horses By Jenni Kayne, 31, fashion designer, Los Angeles

102 SELF 09 / 14

When I started designing clothes in Los Angeles at 19, it became dificult to keep up with riding, a sport I had loved so much when I was younger. Eventually I stopped. I regretted it, and every year my New Year’s resolution was to get back on a horse. This year I did, and now I’m absolutely hooked. I love all the benefits riding ofers. In one hour I get a really tough workout, a meditative experience away from city stress and a unique opportunity to foster a relationship with an animal. Horses are powerful, so you have to cede control a little bit when you’re on one. They

won’t perform the way you want them to if they sense that you’re nervous. You communicate with the horse through your physical connection, which comes from being very in tune with your own body. Everything about riding and taking care of a horse is hard work. It makes me more disciplined, and when I’m drenched in sweat after an intense lesson, I feel like I’ve accomplished something. Now I’m working up to little jumps. I’m usually a wimp, so being able to do them is huge. Riding has made me stronger and more confident— not just in the sport but in my life. n


Riding is great exercise, says Kayne, and the sport has even inspired her designs.