Shay Mitchell « Checking All Her Health & Happiness Boxes Add Veggies to Everything! PHILIPPINES Life Advice From the Coolest Women We Know Tons of Delicious Ideas Ways to Nurture Your Body & Brain April 2018 P150.00 Spring Beauty Goes Bold! contents SCAN TO GET THE LOOK! Download the free Love My Shape app and scan the page. LoveShackFancy Florence top ($215, loveshackfancy.com). Adriana Iglesias Jolla shorts ($302, modaoperandi.com). Aurate New York Cuff earrings ($220) and Geometric Square ring ($1,600, both at auratenewyork.com). Lady Grey 18k Gold Plated Bronzed ring ($180, ladygrey jewelry .com). Smith + Mara Gold Gypsy ring ($1,155, smithandmara.com). p 36 Shay Mitchell’s work hard, play hard philosophy just slays it all. Photo Credits TK Here APRIL 2018 SHAPE.COM 22 MAY 2017 SHAPE.COM Photograph by MARK Photograph WILLIAMS by PHOTOGRAPHER + SARA HIRAKAWA TK contents CoverStories 8/ Life advice from the coolest women we know 13/ Spring beauty goes bold! 24/ 62 ways to nurture your body & brain 27/ Add veggies to everything! Tons of delicious ideas 36/ Shay Mitchell: Checking all her health & happiness boxes Beauty&Style 13/ Spring beauty goes bold: Smoky eyes! Icy cheeks! Pearly lips! 16/ Skin Smart: Brighter days ahead for a spotless complexion 18/ Dare to go bare: Feel self-love sans makeup p 85 Food&Nutrition Whip up gourmet soup, inventive tacos, or salad with the works— zero fuss and all for you. 27/ Treat yourself: Indulgent dinners for one 30/ Next-level grilled cheese 31/ Breakfast jars to devour 54/ Breakfast for dinner! Elevated eggs and crepes for evening luxuriating Motivation &Inspiration 5/ Post, pin, tag, click & tweet 6/ Note From Elizabeth 8/ You Right Now: Tips to boost your beauty, mind, and body 19/ Mover & Shaper: Fitness pro Massy Arias 32/ The consistency code 60/ You can stop cutting carbs 4 APRIL 2018 SHAPE.COM Workouts 20/ Open your playing field: Outdoor inspo 22/ Slim chances: Daily tweaks to shrink your belly 46/ Fluid power: The workout for a body that’s supremely firm and functional On our cover Photograph by Mark Williams + Sara Hirakawa. Styling by Brit and Kara Elkin/Starworks Artists; hair by Andrew Fitzsimons/ BA-Reps.com for Alterna Haircare; makeup by Ariel Tejada; manicure by Stephanie Stone/Forward Artists for Essie; set styling by Danielle Von Braun/Art Department. Shot on location at Four Seasons Hotel Westlake Village. On Mitchell: Rosetta Getty Square Neck dress ($950, rosettagetty.com). Duvenay Vintage Navajo Turquoise earrings ($1,300) and Vintage Turquoise ring ($400, both at duvenay.com). Makeup: To get Mitchell’s gorgeous cover look, try the following products from Elizabeth Arden (available at elizabetharden.com): Standing Ovation Mascara in Intense Black ($24), High Drama Eyeliner in Brown ($22), High Performance Blurring Loose Powder in Medium Deep ($35), Eye Shadow Trio in Not So Nude ($21), and Beautiful Color Bold Liquid Lipstick in Daring Beige ($22). Photograph by TED CAVANAUGH #FitspirationPH Post, pin,tag,click&tweet @shape_ph @goldsgymphilippines SHOW YOURSELF SOME #LOVEMYSHAPE Up: SHay Mitchell (@shaymitchell) Down: Scott Hubbard. Right: JESSICA MARA (@jessicamara09), MARITONI FERNANDEZ (@maritoni.fernandez), CASSIE UMALI (@cassieumali) Catch cover star Shay Mitchell’s #LoveMyShape post on Instagram, and add your own to the movement. Plus, follow @shape_ph for more feelgood inspo daily. shaymitchell Anytime I get to talk about my love of food AND fitness, it’s a good day! WA N T TO BE PA R T OF THE #LOVEMYSHAPE MOVEMENT? Just post your photo on Instagram, Facebook or Twitter with the hashtag #LoveMyShape and tag us @shape_ph. Get the chance to be featured in our next issue! jessicamara09 maritoni.fernandez “I always end my workout with some “Back at the gym. Thank God I haven’t lost too stretches because I hate it when I feel tight much strength. Thank you to #goldsgym all over. Also, I am in love with my get-up #goldsgymphilippines for being my partners today so I’m posting a lot of photos on my journey to being #sexytil80 Let’s do #StrongerWithGolds” this! Thank you to my trainer @maricarlo520 @coachcarls for teaching me to listen to my body and for constantly pushing me to excel and get stronger.” cassieumali Recovered after the big int’l tourney. Now back to work! #NeverDone #StrongerWithGolds #cASSpiration #BeInspiredBeInspiration #Vegainz SHAPE.COM APRIL 2018 5 FROM THE EDITOR Happy Surprises I I am a firm believer that the secret to success lies in the process. I never really buy it when people tell you that when you dream big, you can achieve anything. I need to know how. The three words between you and the success you aspire to attain are: “here and there.” It is your plan that will drive you; it is your process that will take you from here to there. Being the driven, goal-oriented person that I am, I’m constantly looking for ways to improve my productivity. Once I settle into a routine, I’m instantly in the zone. This applies to my work as well as to my diet and fitness regimen. I’m not alone - research shows that people actually crave consistency; that we are all creatures of virtually unchanging routines. We explore this topic in this month’s Live Healthy section. “Consistency not only powers you through the day-to-day grind so you can reach goals. It also makes tough routines automatic, thereby allowing you to stay motivated,” writes Mirel Ketchiff. Finding the sweet spot between a consistent daily routine, balanced with just the right amount of spur-of-the-moment experiences, puts you on the fast track to success. After all, mastering any skill requires deliberate practice and constant repetition. For our cover girl, Shay Mitchell, the consistent state of mind is what helped catapult her to success in her exciting yet demanding career as an actress and online content creator. “Explore the world; don’t be afraid of it. Get out there and be adventurous–that’s my life motto,” Shay shares. “I’m more confident and optimistic than not. Every one of us has insecurities. I have a whole bunch of them, but I don’t dwell on them. Instead, I focus on my strengths. After all, what’s the worst thing than can happen if you try something new and it doesn’t work out? So what? You don’t know what you’re going to be good at until you do it!” Finding motivation isn’t always easy, and sustaining it over an extended period of time is even harder. However, finding your own balance between consistency and happy surprises is the secret to maximizing your potential while minimizing burnout and stress. Live in the moment, just like Shay believes. No matter how big your dream – find and perfect your process, remain consistent, and enjoy the journey. You will get there in your perfect time. Love, Alexandra Dayrit, Editor in Chief WE WANT TO HEAR FROM YOU! Email your thoughts, questions, and feedback to EDITORIAL@IVMDI.COM. Connect with me on Twitter @HEYALEXDAY and Instagram @ALEXDAYRIT. 6 APRIL 2018 SHAPE.COM Photographs by RAYMOND SALDAÑA luxe locks Glitter hair for a glam night with Clairol Color Crave Hair Makeup ($11, drugstores). The shimmering hues go on instantly but last only until your first wash. Incorporating Fitness Magazine PUBLISHER INTERNATIONAL VENTURES FOR MEDIA & DISTRIBUTION, INC. EDITOR IN CHIEF ELIZABETH GOODMAN ARTIS CREATIVE DIRECTOR NOAH DREIER EXECUTIVE EDITOR ISABEL BURTON DEPUTY EDITOR, BEAUTY & LIFESTYLE Jordan Metzl, M.D. Sports medicine physician, creator of the IronStrength workout, author CREATIVES & PUBLISHING DIRECTOR DIDI GLUCK MANAGING DIRECTOR PAM O’BRIEN, MARY ANDERSON DEPUTY EDITORS MIKE MINA FASHION AND LIFESTYLE DIRECTOR GRAPHIC DESIGNERS BEA CLARE HOMILLADA, BERNADINE ANNE NAÑAWA CONTRIBUTING EDITORS CRISTY MARASIGAN, FERDINAND MANABAT, JEREMY STROM, TAMER EL GUINDY, CHEP MELCHOR BROOKE ELY DANIELSON Jen Widerstrom Fitness expert, life coach, and best-selling author CONSULTING ENTERTAINMENT DIRECTOR SUSAN POCHARSKI Adam Rosante Strength and nutrition coach, author, and creator of the online training program and app Strong(h)er BEAUTY DIRECTOR, SHAPE AND PARENTS KATE SANDOVAL BOX RESEARCHER MATTHEW DAYRIT SENIOR FASHION EDITOR JENNIFER BARTHOLE HEALTH EDITOR MIREL KETCHIFF EXECUTIVE ASSISTANT TO THE PUBLISHER MONA VERGEL DE DIOS INTERNATIONAL VENTURES FOR MEDIA & DISTRIBUTION, INC. NUTRITION EDITOR MARNIE SOMAN SCHWARTZ EDITORIAL ASSISTANTS MARA SANTILLI, REBECCA DANCER Shaun T Fitness motivator, creator of Insanity workouts, and author of “T” Is for Transformation Harley Pasternak Celebrity trainer and author of The Body Reset Diet and 5 Pounds EDITORIAL ASSISTANT, BEAUTY & FASHION KATHERINE DESLOGE HEALTH AND WELLNESS MARK S. DAYRIT ART DIRECTOR ALAN BOCCADORO EXECUTIVES ASSOCIATE ART DIRECTORS MOLLY APFELROTH, LISA STEM David E. Bank, M.D. Director, Center for Dermatology, Cosmetic and Laser Surgery, Mount Kisco, New York CHIEF OPERATING OFFICER MYLENE MENDOZA-DAYRIT PHOTO/BOOKINGS EDITOR DAVID BARATTA VP MARKETING GIGI RODRIGUEZ PHOTO EDITOR CHRISTINA LUCIW PRESIDENT AND CEO VP CIRCULATION PAUL PE BENITO ADVERTISING DIRECTOR MEL MACASAQUIT ACCOUNTING SUPERVISOR IAN ASTADA PRODUCTION DIRECTOR SYLVANA MENESES ACCOUNTING ASSISTANT TON RODRIGUEZ RESEARCH EDITOR JUDY DEYOUNG HR MANAGER MONETTE PE BENITO SHAPE.COM AND FITNESSMAGAZINE.COM DIGITAL DIRECTOR AMANDA WOLFE EXECUTIVE EDITOR KIERA CARTER WEB EDITOR ALYSSA SPARACINO SOCIAL MEDIA EDITOR MARIETTA ALESSI ASSOCIATE EDITOR KYLIE GILBERT Claire Benoist. Styling by Alma Melendez/Halley Resources Michele Olson, Ph.D. Adjunct professor of sport science at Huntingdon College in Montgomery, Alabama PHOTO DIRECTOR TONI ANN LOGGIA CONTRIBUTING WRITERS CAITY ROXAS PHOTOGRAPHER RAYMOND SALDAÑA Cedric X. Bryant Chief science officer, American Council on Exercise Michelle Lovitt Trainer working with celebrities, Olympians, and professional athletes LISA LOVERRO MONIQUE FRANCESCA PE BENITO FITNESS MANAGING EDITOR EDITOR IN CHIEF ALEXANDRA DAYRIT ADVISORY BOARD EDITORIAL ASSISTANT LAUREN MAZZO SOCIAL WRITER JASMINE PHILLIPS Shape, Volume 3, Issue No. 4. Copyright © 2017 by Meredith Corporation. All rights reserved. Printed in the U.S.A. Shape® is a trademark of Meredith Corporation. Shape is published 10 times a year by Meredith Corporation, 805 Third Avenue, New York, NY 10022. Our subscribers list is occasionally made available to carefully selected firms whose products may be of interest to you. If you prefer not to receive information from these companies by mail or phone, please let us know. Send your request, along with your mailing label, to Magazine Customer Service, P.O. Box 37508, Boone, IA 50037-0508. DIRECTOR OF QUALITY JOSEPH KOHLER COLOR QUALITY ANALYST PAMELA POWERS PREPRESS DESKTOP SPECIALIST GREG FAIRHOLM SENIOR PRODUCTION MANAGER BRIAN MURRAY Neal Schultz, M.D. Dermatologist in New York City and creator of BeautyRx Skincare by Dr. Schultz Christine Carter, Ph.D. Sociologist, Greater Good Science Center at the University of California, Berkeley Keri Gans, R.D.N. Nutritionist, New York City Dawn Jackson Blatner, R.D.N. Nutritionist and author of The Flexitarian Diet David L. Katz, M.D. Weight-loss expert; director, Yale-Griffin Prevention Research Center at Yale University Mike Roussell, Ph.D. Sports nutrition expert, adjunct professor at Penn State Bruce Young, M.D. Obstetrician-gynecologist; director, Pregnancy Loss Prevention Center at the NYU Langone Medical Center ADVERTISING OPERATIONS DIRECTOR JENNIFER THOMSON STYLE AD TRAFFIC SUPERVISOR JENNIFER JOANNING Gita Bass Celebrity makeup artist for Simple skin care Jenny Cho Celebrity hairstylist for Suave James Corbett Clairol color director SHAPE.COM APRIL 2017 7 yourightnow SCAN TO GET THE LOOK! Download the free Love My Shape app and scan the page. W E LCOME TO THE Champion ISSUE We tapped more than 50 women—chefs, yogis, makeup artists, and beyond—to bring you their best intel on how to optimize your everyday. Start here with some wise words to help put you in motion. “What makes you different makes you beautiful. Embrace those characteristics, and it will move you to feel gorgeous and strong every day.” —J essamyn s tanley , yogi and body-positivity activist (@mynameisjessamyn) 8 APRIL 2018 SHAPE.COM —m ally R oncal , makeup artist and creator of Mally Beauty (@mallyroncal) “Food is not just sustenance. It’s a way of opening up entire worlds and new cultures in your little kitchen.” —m olly y eh , food blogger and cookbook author (@mollyyeh) “That feeling of struggling, pushing past that struggle, and persevering is something no one can hand you. And that makes it all the more empowering.” —a nna V ictoRia , fitness pro and creator of the Body Love app (@annavictoria) Left: Zoe Litaker Photography “Life is short, so don’t waste time by hating a body that has been more than a gift.” beaut y right 4 now 5 3 2 Madeline Poole Manicure by Julie Kandalec/Bryan Bantry; styling by Alma Melendez/Halley Resources (@mpnails), Sally Hansen’s global color ambassador and an allaround cool chick, gave us the inside scoop on the season’s best mani trends. 1 PICK A TIP Try your fave look on all 10 nails or as an accent on just a few. Nail it 1/ NEGATIVE SPACE 2/ BELTED A simple black-and-white pattern on a clear tip “can have tons of visual impact in a small area,” Poole says. To create this easy design, Poole used Sally Hansen Complete Salon Manicure in Hooked on Onyx ($8) and Miracle Gel in Get Mod ($10). All shades are available in drugstores. To spice up the look of a sheer nail, Poole uses what she calls “nail belt.” The base is a sheer color, like Sally Hansen Complete Salon Manicure in Shell We Dance ($8), with “a row of crystals or studs that go horizontally across the center of the nail, like a belt or a bracelet,” Poole says. Photograph by CLAIRE BENOIST 3&5/NEW NUDES 4/ LABEL MANIA If you’re not one for designs, try solid mushroom colors, like Sally Hansen Miracle Gel in Totem-ly Yours (on pointer finger, $10), Poole says. “This is one of those miracle shades that looks great on everyone.” Or for a cool, earthy touch, try Sally Hansen InstaDri in Thyme Is Money ($5). Poole is not known for being understated. “Right now, I’m loving allover prints from classic designers,” she says—including the signature Fendi logo, shown here. Poole uses lighter and darker brown shades (like Sally Hansen Insta-Dri in Taupe to Go and Slick Slate, $5 each, target .com) to re-create the linked f’s. SHAPE.COM APRIL 2018 9 More OMG to your pizza A fresh batch of cauliflower crusts from brands like Caulipower (in grocery stores and online) and Trader Joe’s are here to help you elevate your DIY slice. And if you want even more baked-in flavor, try crusts from Cali’flour Foods (in grocery stores and online), which come in varieties like sweet red pepper and spicy jalapeño. Just add your favorite toppings; these work with everything, including some surprising ones, like spicy peppers, chicken sausage, and Gouda. nutrition rightnow THAT’S HOW MUCH MORE WEIGHT PEOPLE LOST WHEN THEY TOOK BREAKS FROM THEIR DIETS (TWO WEEKS ON, TWO WEEKS OFF FOR A TOTAL OF 16 DIETING WEEKS) COMPARED WITH PEOPLE WHO DIETED FOR 16 WEEKS STRAIGHT. THE PAUSES MAY HELP MINIMIZE YOUR BODY’S REACTION TO DIETING, WHICH IS TO MAKE YOU HUNGRIER AND SLOW DOWN YOUR METABOLISM, THE STUDY AUTHOR SAYS. SOURCE: International Journal of Obesity 10 APRIL 2018 SHAPE.COM Cook like a celeb chef Cookbook author, restaurateur, and Food Network star (@ayeshacurry) was inspired to create her stylish cookware line for her pregame pasta—an important dish, since her husband is basketball star Stephen Curry. We love the porcelain enamel nonstick pans (from $20, target.com), which move seamlessly between the stove and the oven. “The textured design browns your food perfectly,” Curry says. Plus, sales help support No Kid Hungry, which works to end childhood hunger. Oh, and that pasta recipe? Find it at shape.com/gamedaypasta. Top: Ted Cavanaugh. Food styling by Jamie Kimm; prop styling by Sarah Cave/EH Management 17lb. TURBO TREADS Nike Epic React running sneakers, $150, nike.com A workout for when you’re worn out The best recharge from a late night is getting after your exercise routine, says Hannah Bronfman (@HannahBronfman), a celeb DJ and the founder of wellness site HBFIT—that’s her below. “I started working out when I needed balance in my life from deejaying all night,” says Bronfman, who does barre or group treadmill classes even if she’s not feeling 100 percent. “If I gave up whenever I was tired or every time I had my period, I would never see or feel change,” the newly minted Tampax Pearl Active spokeswoman says. “It’s important to push through things that could hold you back.” TIEONEON www.instagram.com/hannahbronfman Fresh from the lab, the Nike Epic React running shoe raises the bar in nimbleness thanks to new foam that’s 35 percent lighter than similar sneakers and an outsole that’s more strategically mapped to your foot strike. The same goes for boing: Since it has 13 percent better energy return than Nike’s previously best foam, you get more rebound. But as far as your legs are concerned, they’ll just love the breezier, bouncier ride. 2x HOW MUCH MORE LIKELY YOU ARE TO STAY ACTIVE LATER IN LIFE IF YOU PLAY A SPORT—BETTER ODDS THAN DOING OTHER RECREATION, NEW RESEARCH FINDS. “IT’S NEVER TOO LATE,” STUDY AUTHOR DANIEL AGGIO SAYS. “EVEN THOSE WHO TOOK UP SPORTS IN MIDLIFE BENEFITED.” JOIN A SOCIAL LEAGUE NEAR YOU AT ZOGSPORTS.COM. SOURCE: BMJ Open online journal SHAPE.COM APRIL 2018 11 lookgreat Beauty&Style Playbook MYSTICAL POWDERS Cool pastels give skin a distinctive radiance. For how-to details, turn the page. Spring beauty goes bold From unexpected highlighter hues to galactic glosses, three beauty champions present the trends that feel fresh right now. By KATE SANDOVAL BOX Clockwise from top: Lottie London Shimmer Squad in Holographic Haul ($11 for palette, ulta.com). Anastasia Beverly Hills Moonchild Glow ($40 for palette, anastasiabeverlyhills.com). Huda Beauty Winter Solstice Highlighter Palette ($45 for palette, shophudabeauty.com). Jane Iredale White Fan Brush ($18, janeiredale.com). Photographs by CLAIRE BENOIST SHAPE.COM APRIL 2018 13 Beauty Playbook SCAN TO GET THE LOOK! Download the free Love My Shape app and scan the page. ICY CHEEKS “This season’s take on radiant skin: a dusting of opalescent lavender, cream, or even blue highlighter,” says Huda Kattan (@hudabeauty), the founder of Huda Beauty. It’s a far cry from the golden bronzer we’re used to seeing in spring. But these hues are just as flattering, and they create a pretty, ethereal glow on any skin tone. Use a fan brush to dust a sheer layer of powder to the top of your cheekbones. Because it’s iridescent and shifts as it catches the light, it really makes cheekbones pop, Kattan says. SMOKY RED LIDS EARTH-SHATTERING SHADOWS Clockwise from top left: Urban Decay Cosmetics Naked Heat in Scorched ($54 for palette, urbandecay.com). Beauty Bakerie Coffee & Cocoa in La Vida Mocha ($38 for palette, beautybakerie .com). Pixi Beauty Eye Reflection Shadow in Foiled Magenta ($24 for palette, pixibeauty.com). L’Oréal Paris Colour Riche Monos Eyeshadow in Acro-Matte ($6, drugstores). 14 APRIL 2018 SHAPE.COM Styling by Alma Melendez/Halley Resources. Top right: Sarah Silver/Trunk Archive Sienna, burgundy, saffron, rust—these warm, brownishred hues create the season’s statement eye. “They’re bold and colorful, which makes them wearable,” says Sir John (@sirjohnofficial), a celebrity makeup artist for L’Oréal Paris. (When you try to do a sheer wash of a true red, you enter that sickly, haven’t-slept territory.) They’re also versatile. “You can play with whether to apply a little or dial it way up,” he says. The minimalist version: “I love to create an undereye look, smudging a single color on only the bottom lid.” To go all out: Brush a sandy tone on the entire lid, then blend a rust hue into the crease and a burgundy shade along the lash line. “That red-on-red action is superfun,” Sir John adds. Plus, all these colors will make green eyes (or the green flecks in brown eyes) look more vibrant. Beauty Playbook FAR-OUT GLOSSES From left to right: Bite Beauty Prismatic Pearl Crème Lip Gloss in Rose Pearl ($22, sephora.com). Lottie London #Holo Duo Chrome Lip Gloss in Iconic and Twist ($7 each, ulta.com). PEARLY LIPS Bottom right: Photo courtesy of Bigstock Photos contributor looking2thesky “Lip gloss is making a big bang this season with new color-shifting finishes,” says Wende Zomnir (@udwende), a cofounder of Urban Decay Cosmetics. “We were able to load transparent glosses with more pearl pigments than ever to create a holographic effect that makes lips look fuller,” she explains. “And despite all that shimmer, the glosses feel cushiony, not gritty.” Wear one on its own, Zomnir says. Or do as she does: Take a deep wine lip liner (Urban Decay Hex, $20, urbandecay.com) and line only the corners of the mouth. Then blend that out toward the middle of your mouth, and layer a prismatic gloss on top. “The liner acts like a stain, giving my lips a little bit of color and more dimension and helping the gloss stay on longer,” she says. Skin Smart Brighter days ahead Fade spots and discoloration— the top skin doctors reveal new treatments and at-home remedies that work magic. By JOLENE EDGAR Sunspots 16 APRIL 2018 SHAPE.COM RADIANCE BOOSTED Mottled skin reflects light unevenly, making you look duller; lasers and peels can zap splotches and resurface skin to brighten all over. P R O F I X : With sunspots, excess pigment pools in the skin’s top layer, so it’s usually easy to remove with lasers. Q-switched lasers (such as the ruby for lighter skin or the Nd:YAG for deeper tones) can knock out solitary spots in one to three rounds ($300 to $450 for up to five spots). For widespread dappling, nonablative fractional lasers, like the Fraxel Dual ($1,500 per session), spare the skin’s surface while obliterating underlying pigment and can usually remove up to 90 percent of spots in one visit, Dr. Williams says. Expect about a week of ruddiness and peeling after the procedure. The Clear + Brilliant, a less intense fractional laser, leaves you pink for only a day but requires at least three sessions (price: about $500). Photo courtesy of Bigstock Photos contributor KOBRIN PHOTO These can appear as isolated marks—one or two marring the cheeks, forearms, or backs of hands—or as more of a mob, a diffuse mottling all over the face, neck, or chest. They result from years of sun exposure “causing genetic changes in the DNA of pigment-producing cells, which lead to increased melanin production,” says Estee Williams, M.D., a dermatologist in New York City. Turning up later in life than ordinary freckles, they tend to be darker and more irregular, with blurry edges. And unlike their cute counterparts, sunspots don’t fade at summer’s end. (Note that if a freckle is roughly the size of a penny or changing in any way, it should be examined by a derm, and possibly biopsied, to rule out skin cancer, Dr. Williams says.) Skin Smart Melasma 1 a cosmetic dermatologist in NYC, calls the Clear + Brilliant laser “the greatest treatment option I’ve seen to date” but stresses that it should be used only by a cosmetic dermatologist who understands the nuances of the device and the condition. This appears as brown patches, often on the cheeks, forehead, or chin or above the lip, and it can be deep-seated and relentless, making getting rid of it a challenge. Melasma often occurs during pregnancy or menopause or with the use of birth control pills. That’s because Postinflammatory hormonal fluctuations ignite hyperpigmentation estrogen receptors on melaAlso called PIH, this refers nocytes, which are the skin’s to the marks pimples—and pigment-making cells, Dr. bugbites and hot tool burns— Williams explains. The sun is often leave in their wake. another trigger, but UV rays aren’t solely to blame: Recent “PIH is the most delicate of studies show that visible light all discolorations, since the slightest insult can draw pig(emitted by the sun, screens, ment,” Dr. Gross says. It’s most and bulbs) and infrared rays, prevalent in darker skin tones which register as heat (from and can occur anywhere on the sun, as well as electric the face or body, even under heaters and fire), can both the eyes. “Any mechanical fuel melasma. “Visible light trauma can stir it up,” Dr. is especially harmful, since Williams says—this includes it creates a delayed tanning mindless eye rubbing from effect that’s even more seasonal allergies. intense than UVA,” says P R O F I X : This pigment Whitney Bowe, M.D., a derm can settle in deep, making in NYC. it hard to reach. “Avoid sitP R O F I X : Many derms uations that cause it. Don’t start with mild chemical pop pimples, and keep fresh peels, which are safe for wounds and burns moist sensitive skin and effective: with emollients,” Dr. Williams Dr. Williams finds that glysays. If the color is shallow or colic acid peels in increasing the trauma was recent, strengths every few weeks can achieve 50 to 100 percent gentle fractional laser treatments can help diminish improvement. For severe melasma, Dennis Gross, M.D., marks. Or try in-office peels, which are great if you have a derm in NYC, often turns acne, since they unclog to a stronger retinol peel, pores as well. while Robert Anolik, M.D., 4 5 2 3 At-home spot stoppers Whichever pro treatment you choose, protect your investment—and prolong the results—with this brightening plan. 1 / Battling discoloration is pointless without daily use of a broad-spectrum sunscreen like Neutrogena Sheer Zinc Dry-Touch Sunscreen SPF 50 ($13, drugstores). 2 / “Sunscreen alone isn’t enough for those sensitive to infrared heat, visible light, and pollution,” Dr. Bowe says. Neutralize them with antioxidants (try Bioeffect EGF+2A Daily Treatment, $230, neimanmarcus.com). 3 4 / Weekly exfoliation with a gentle peel speeds brightening. Try Dr. Dennis Gross Alpha Beta Universal Daily Peel ($88 for 30 packs, sephora.com). / Tranexamic acid—an amino acid in SkinMedica Lytera 2.0 Pigment Correcting Serum ($154, skinmedica.com)—can prevent UV, hormones, and trauma from kick-starting pigment cells. 5 / “Retinol breaks up dark spots and normalizes cell turnover, ensuring new, bright skin rises to the surface,” says Jennifer Linder, M.D., a dermatologist in Scottsdale, Arizona. Try PCA Skin Retinol Treatment for Sensitive Skin ($109, pcaskin.com). GETTING EVEN WITH JAMIE KERN LIMA @jamiekernlima The IT Cosmetics cofounder and CEO, who loves to talk complexion correction on QVC, shares two of her personal stay-clear picks: Clarisonic Mia 2 ($169, clarisonic.com): “It’s powerful yet gentle, and the exfoliation allows my treatment products to penetrate deeper.” IT Cosmetics Bye Bye Redness Skin Relief Treatment Moisturizer ($48, ulta.com): “This soothes skin with colloidal oatmeal, aloe, and chamomile extract. It’s great for rosacea or hyperpigmentation.” SHAPE.COM APRIL 2018 17 Pretty, Happy in praise of the no-makeup selfie “When I joined Instagram, I began sharing my raw photos along with my raw and honest thoughts and feelings. At that time no other models were doing that, and I found that my followers really related to it. The result was an intimate, special connection I still have with them.” — Iskra Lawrence , AerieReal role model, creator of the new Aerie fragrance Spark x Iskra (below), and a bodypositivity advocate (@iskra) ...and practice self-love. 18 APRIL 2018 SHAPE.COM s.yimg.com Dare to go bare GOING MAKEUP-FREE now and then is a welcome cleanse for your skin and can actually make you feel more confident, research shows. In preliminary findings from a Barnard College study in New York City, women who spent 10 minutes a day doing a thoughtful meditation on their barefaced reflection in the mirror reported feeling more accepting of their physical appearance in general. So the next time you’re having a low-self-esteem day, observe your image in its natural state. “Switch your focus so you aren’t looking for the flaws—and look into your eyes,” says Tara Well, Ph.D., the study’s lead author. In place of a sexy smoky lid, you may just see an amazing human being. Women in Motion MOVER & SHAPER Massy Arias Her 2.4 million followers agree: The self-taught trainer, entrepreneur, and model provides nonstop inspiration. A HIGHER PURPOSE “When you associate exercise with an aesthetic goal such as ‘lose 20 pounds,’ you’re going to fail. But when you train for performance— to jump higher, move faster, or run farther— you can’t lose because you’re connecting to something positive.” By DIDI GLUCK Top: Simon Needham Massy Arias You’d never know that the dynamo bounding off this page open-armed was once so depressed that she locked herself indoors for eight months. “When I say fitness saved me, I don’t mean just the exercise,” says Massy Arias (@MankoFit), who believes going to the gym helped improve her mental health (without medication) by making her accountable to others. “I started meeting new people, and they would ask me when I was coming back to the gym,” she says. Exercise also kept her mind occupied with positive thoughts, all of which she chronicles GO-TO MAKEUP “I never dreamed I’d get to work with CoverGirl. My daily musts are the Melting Pout Gel Liquid Lipstick in Gelebrity and the Vitalist Healthy Elixir Foundation in Golden Tan.” on her self-titled blog and Instagram feed. In addition to acquiring millions of acolytes through her trials and triumphs, Arias has created a supplement company (Tru Supplements) and an exercise program (the MA30Day challenge, massyarias.com). She’s also an ambassador for CoverGirl and C9 Champion, a clothing line exclusive to Target. On top of all that, Arias recently became a mom to daughter Indira Sarai (left). Busy? Definitely. Balanced? Totally. SHAPE.COM APRIL 2018 19 “If you haven’t gone skateboarding, all you really need is a smooth sidewalk to start on. Just keep your knees slightly bent and weight centered, and don’t be afraid. Scrapes and bruises show your progress!” — Lizzie Armanto , professional skateboarder (@lizziearmanto) Open your playing field From pavement to peaks, surf to turf, these fresh-air lovers will entice you to take your adventure outdoors. Michael Burnett By SARA ANGLE 20 APRIL 2018 SHAPE.COM Be an Outsider SCAN TO GET THE LOOK! Download the free Love My Shape app and scan the page. 2 1 1 / “You can grab a rod and go fly-fishing, but invest in a guide for your first experience. Guides can teach you a lot—the techniques are not like conventional fishing. Then you can head out to different places and rivers on your own, even around the world.” — Maddie Brenneman , fly-fishing guide in Colorado (@maddie brenneman) 4 2/ “Why be intimidated to venture into the woods? Hiking with friends is a great way to switch up your routine. I use the website AllTrails to do research before I visit a new place.” — Faith E. Briggs , member of Black Roses NYC run club (@faithevebee) 3 5 3 / “At home in Hawaii, spring marks the start of more free diving as the winter swells subside. Find a way to interact with the water, whether that’s free diving, scuba diving, or snorkeling at the surface. With the right wet suit, even cold waters can be comfortable, and they’re home to some of the most diverse marine life.” — Lexi duPont , professional bigmountain skier and Eddie Bauer athlete (@lexidupont) 5/ “I’m headed to South America, Utah, and Yosemite this season to go climbing, but you can find accessible climbs in many local parks. All it requires is a pair of climbing shoes, chalk, a crash pad (to fall on), and a psyched partner to enjoy it with.” — Sasha Digiulian , professional rock climber and Red Bull athlete (@sashadigiulian) 6 / “Every day I do one activity that gets me outdoors, whether it’s skiing, fly-fishing, hiking, surfing, mountain biking, or horseback riding. Whatever terrain you’ve got near you, there’s always a great way to challenge yourself.” — Tatum Monod , professional skier and The North Face athlete (@tatummonod) Climbing: Chris Noble — Chelsea Yamase , writer, traveler, and Keen ambassador (@chelseakauai) 4 / “When ski season is over, surfing is my favorite outdoor activity for my mind, body, and soul. It’s best to go out there with zero pressure and no agenda other than enjoying yourself and also the world around you.” 6 Photograph by PHOTOGRAPHER SHAPE.COM APRIL 2018 21 The Belly Shrink Slim chances Everyday habits can affect your abs in a big way.Followthesesciencebacked suggestions to see a noticeable change in belly size and strength over time. By SARA ANGLE Sleep at a set bedtime and get eight hours 22 APRIL 2018 SHAPE.COM BANK SOME Z’S Skimping on your nightly eight hours of sleep could trigger next-day munchies. says Brandy M. Roane, Ph.D., a certified behavioral sleep medicine specialist. If you sleep and/or wake up at different times, your body’s master clock (aka circadian clock) will communicate that update to “peripheral” clocks within the body that control things like the metabolic system. The problem is, these peripheral clocks take two to three days to sync to your master clock. This starts affecting your metabolism, like jet lag, Roane says, decreasing levels of leptin, the satiety hormone, and promoting insulin resistance, similar to what occurs with sleep loss. Photo courtesy of Bigstock Photos contributor 4 PM production It’s key for bulletproofing your willpower against cravings and priming your body for burning calories. The waistlines of people who slept six hours a night were about three-quarters of an inch larger than those who got eight hours, new research from the University of Leeds in England reports. Why? After sleep loss, there is increased activity in brain regions associated with pleasure and reward in response to food, previous research has shown, and this may lead to more impulsive eating habits, explains study author Gregory Potter, Ph.D. Plus, after just one night of lousy sleep (less than four hours), people had a reduced sensitivity to insulin, according to findings by Christian Benedict, Ph.D., a neuroscientist at Uppsala University in Sweden. Usually, once insulin reaches the brain, it boosts satiety, so the brain’s impaired sensitivity to insulin could promote weight gain, he says. To maximize those eight hours you get, have a consistent bedtime and wake time, The Belly Shrink Eat early and start with veggies Photo courtesy of Bigstock Photos contributor Alemka In an ideal world, you’d finish your meals for the day before prime-time TV, around 7 p.m. When people in a University of Pennsylvania study switched from eating earlier in the day (8 a.m. to 7 p.m.) to eating the same amount later (noon to 11 p.m.), they gained about two pounds over eight weeks. This was partly because the body began burning carbs rather than fats, perhaps because of the time shift’s effect on hormonal peaks or metabolism, says study coauthor Namni Goel, Ph.D. Another easy switch-up: Save the carbs for last. “If you eat a meal of vegetables, protein, and carbs, eating the vegetables and protein first is much better for your blood sugar,” says Louis Aronne, M.D., an obesity specialist at Weill Cornell Medicine and New York-Presbyterian. HOLD THE PHONE Combating feelings of stress can be as simple as 16 seconds of deep breaths. Move more every hour to shave sitting time “Certain metabolic changes that promote heart disease risk are triggered during prolonged sitting, when the leg muscles are not being used, plus less energy is being expended,” says William W. Tigbe, M.D., Ph.D., of Warwick Medical School in England. “Both a reduction in sitting and an increase in walking are important to help prevent those changes.” His study of postal workers found that those who, on average, sat for nine hours a day and took 15,000 steps a day had no metabolic Get breathless risk factors—including large waist circumference. Overall, in the 15-year study, workers’ waistlines increased by three-quarters of an inch for each additional hour of sitting beyond five hours a day. Standing at your job for just two hours could help, a study in Medicine & Science in Sports & Exercise reports. When office workers stood for two hours, they burned 9 percent more calories than when seated. “Standing induces fuel switching, which burns more fat,” says lead study author Ying Gao, Ph.D. intermittently as you exercise Abdominal fat acts a little differently than other types of body fat—it’s more metabolically active because it contains more receptors for a few important hormones that play a role in the breakdown of fat. Those hormones are released fourfold during high-intensity interval training, making HIIT the ideal exercise for tackling belly fat, says Cristian Alvarez, Ph.D. His research found that 10 weeks of HIIT, on average, helped overweight women reduce their waist circumference by 5.2 inches and abdominal fat by 18.2 percent. Find some of our favorite HIIT workouts at shape.com/hiit. Take five to do a mental reset When you’re stressed all the time, the increased levels of cortisol your body is producing can lead to the activation of an enzyme in your fatty tissue called lipoprotein lipase, which contributes to accumulation of fat in the abdominal area, says Ashley Mason, Ph.D., a professor at the University of California, San Francisco. Use your breath to periodically help calm your heart rate: Breathe in for four seconds, hold for four, exhale for four, and hold out for four. Aah. SHAPE.COM APRIL 2018 23 #shapesquad T H E S W E AT L I F E Brave hearts Finding the why in exercise is motivating women everywhere. By REBECCA DANCER 24 APRIL 2018 SHAPE.COM www.instagram.com/lindseyclayton23 Six-pack abs were just not inspiring best friends and Barry’s Bootcamp instrucLindsey Clayton tors (@lindseyclayton23) and Amber Rees (@amber_rees). So they launched Brave Body Project (@bravebodyproject) in 2015 as an online community for women to find their why for exercising, one not linked solely to appearance. “The phrase be brave was on a constant loop in our heads when we were doing something hard; it triggered us to keep going,” Rees says. The message clicked with others. “An act of bravery can be signing up for a race or saying out loud for the first time that you’re proud of your body,” Clayton says. “Simply make the choice to push yourself out of your comfort zone, and you’ll see how that feeling can truly propel you.” shape squad The Life T RYAT H L E T E Strike a fierce pose We asked the yogis behind these impressive pretzel shapes on Instagram what makes the asanas so powerful. BY LAUREN MAZZO @ashleywilking @gypsyon__ “Lead your pose with your heart. Catch the outside of the extended foot with the opposite hand, and rotate through your torso and spine rather than just your neck and shoulders. Feel strong, look strong!” “To achieve a gorgeous wheel pose, magnetize your elbows toward each other, and push through the balls of your feet. When it feels weightless, lift one leg toward the sky. You can really breathe here.” —Hannah Haller, acro yoga instructor —Ashley Wilking, Nike Master trainer and Rumble Boxing instructor @sophie.jaffe @spirituallyfly “Warrior II can reflect the beauty of yoga just as well as advanced poses. Feel the power in your legs and the openness of your chest. This will let your inner strength radiate.” —Faith Hunter, yoga/meditation instructor in Washington, D.C. “I love this pose because it leaves so much room for creativity. Once you settle into a handstand, play artistically with your legs to produce such stunning forms.” —Sophie Jaffe, yogi and founder of Philosophie Superfoods SHAPE.COM APRIL 2018 25 eat right Food styling by Jamie Kimm; prop styling by Sarah Cave/EH Management Treat yourself You deserve a nice dinner—even if you’re solo. These influencercreated recipes are fresh, flavorful, and pampering, plus they come together in 15 minutes or less. Photographs by TED CAVANAUGH SHAPE.COM APRIL 2018 27 Treat Yourself S tephanie L e , blogger at I Am a Food Blog (@iamafoodblog) “Cooking just for me is a way to give myself some love. Making wontons is easier than it sounds, and it forces you to slow down and relax.” (Shown on previous page) WONTON SOUP Serves: 1 Active time: 10 minutes Total time: 15 minutes 1/2 cup raw ground chicken 1 tablespoon minced celery 1 tablespoon sliced scallion, plus more for garnish 1 teaspoon reduced-sodium soy sauce, plus more for seasoning 1/2 teaspoon freshly grated ginger, plus a small slice for broth 1/2 teaspoon toasted sesame oil 1/8 teaspoon salt, or to taste 1/8 teaspoon freshly ground pepper, or to taste 12 wonton wrappers, plus more if needed 2 cups low-sodium chicken stock 1 small bunch bok choy, sliced 1. In a small bowl, mix together ground chicken, celery, scallion, soy sauce, ginger, sesame oil, salt, and pepper. SALMON TACOS Serves: 1 Active time: 10 minutes J eannette O gden , healthy Instagram influencer (@shutthekaleup) “These gluten-free tacos deliver big taste but feel light and energizing.” Total time: 10 minutes 4 ounces wild salmon Pink sea salt Freshly ground black pepper 1 teaspoon avocado oil 2 Siete Family Foods almond flour tortillas 3 tablespoons beet hummus 1/2 cup baby spinach 1.Season salmon with salt and pepper. Heat oil in a sauté pan over medium-high heat. Add salmon and cook until browned, 5 to 8 minutes. Flip and cook until fish flakes easily with a fork, about 1 minute more. 2. Spread tortillas with hummus. Add salmon, spinach, cabbage, and avocado. Top with pumpkin seeds. facts per serving: *628Nutrition calories, 42 g fat (4.8 g saturated), 31 g carbs, 33 g protein, 10 g fiber, 712 mg sodium 2. Place 1 tablespoon meat filling in the middle of a wonton wrapper. Dab a drop of water on the wrapper corners, then bring opposite corners together to form a triangle. Fold in the other two corners and pinch to seal. Repeat with remaining wrappers and filling. 3. Bring the stock, along with a splash of soy sauce and the ginger slice, to a boil over medium-high heat. Gently stir in half the wontons or as many as you like (freeze the rest). When the wontons float to the top and the broth comes back to a boil, in 5 to 8 minutes, check for doneness by cutting open a wonton (the chicken should be firm and white). Stir in bok choy, discard ginger, and transfer to a serving bowl. Top with scallion. 1/3 cup shredded cabbage mix 1/2 avocado, sliced 1 tablespoon sprouted pumpkin seeds 28 APRIL 2018 SHAPE.COM facts per serving: *288Nutrition calories, 7 g fat (1.6 g saturated), 36 g carbs, 22 g protein, 3 g fiber, 884 mg sodium SCAN TO GET THE LOOK! Download the free Love My Shape app and scan the page. Treat Yourself SOBA NOODLES WITH KALE AND TURMERIC TAHINI SAUCE Serves: 1 Active time: 5 minutes Total time: 15 minutes 1 tablespoon extra-virgin olive oil 1 tablespoon lemon juice 1/2 tablespoon tahini J eanine D onofRio , author of The Love & Lemons Cookbook and blog (@loveandlemons) “The turmerictahini sauce here is my liquid gold. It’s bright and lemony and adds a pop of flavor, making any dish feel special.” 1/2 tablespoon water 1/2 garlic clove, minced 1/4 teaspoon ground turmeric Sea salt Freshly ground black pepper 2 ounces soba noodles 1/8 teaspoon sesame oil 4 to 6 kale leaves, chopped 2 red radishes, thinly sliced 1/2 medium carrot, peeled into ribbons (using a regular vegetable peeler) 3 ounces shelled edamame 1. In a small bowl, mix together the olive oil, lemon juice, tahini, water, garlic, turmeric, and a generous pinch each of salt and pepper. Set aside. 2. Bring a medium pot of water to a boil. Cook the soba noodles until al dente, following package directions. Drain and rinse under cold water, separating noodles with your hands. In a bowl, toss noodles with sesame oil; set aside. 3. Fill the same pot with an inch or two of water and place a steamer basket inside. Bring to a boil, then add the kale and a pinch of salt. Cover, reduce the heat to low, and steam until tender but still bright green, about 5 minutes. 4.Top noodles with kale, radishes, carrot ribbons, and edamame. Drizzle with 1 tablespoon sauce and top with sesame seeds and microgreens. Serve with remaining sauce and tamari. 1/2 teaspoon sesame seeds Nutrition facts per *serving: 523 calories, 1/4 cup microgreens 24 g fat (3.3 g saturated), 63 g carbs, 23 g protein, 11 g fiber, 954 mg sodium Tamari, for serving SHAPE.COM APRIL 2018 29 Empower Lunch Next-level grilled cheese Vary your cheese, mix in sophisticated ingredients, and give it a hit of the unexpected (harissa! honey!) for a thoroughly upgraded flavor bomb of a meal, says food blogger (@halfbakedharvest), the author of Half Baked Harvest Cookbook. Try one of her creative twists here—or play around to invent your own. 1 2 3 Start with the cheese. Choose one of your favorites, like: Cheddar Gru=yère Mozzarella or burrata Goat cheese or feta Swiss Brie Havarti Fontina Muenster Blue or Gorgonzola 4 Next, layer on fruits or veggies: Greens, like spinach, arugula, or shredded brussels sprouts Caramelized onions Sun-dried tomatoes Marinated artichokes or olives Finally, add some crunchy texture or bold flavor: Slivered almonds Herbs, like thyme or sage Bacon or prosciutto Honey Spreads, like peanut butter, pesto, harissa, or tapenade 30 APRIL 2018 SHAPE.COM 5 Five of Tieghan’s melty mash-ups: 1/ Goat Cheese + Spinach + Olives + Harissa 2/ Cheddar + Blueberry Jam + Slivered Almonds 3/ Burrata + Roasted Red Peppers + Tapenade 4/ Cheddar + Roasted Veggies + Pesto 5/ Brie + Persimmons + Fried Sage + Honey Photograph by TED CAVANAUGH Food styling by Jamie Kimm; prop styling by Sarah Cave/EH Management Freshly sliced figs, persimmons, pears, or apples Whole cranberries Jams, like blueberry or fig Roasted vegetables, like kale, zucchini, or peppers New&Easy TWO MORE TOTABLE MEALS Fuel up with new takes on cereal and French toast CINNAMONPECAN QUINOA Quarter and core a small Fuji or Gala apple. Set one quarter aside, then chop the rest. In a 16-ounce mason jar, combine the chopped apple and 1 1/2 teaspoons each coconut oil and pure maple syrup. Microwave until tender, 2 to 3 minutes. Carefully remove the jar from the microwave, add 1/2 teaspoon cinnamon, and stir to combine. Then add 1 cup leftover cooked quinoa and stir well. Microwave until quinoa is warmed through, about 30 seconds more. Thinly slice the remaining apple; top mixture with sliced apple, 2 tablespoons chopped pecans, and 1 teaspoon shredded coconut. Breakfast jars This homemade omelet is actually workday friendly—it cooks in two minutes flat and withstands travel. Just add the ingredients to a jar, and when you’re ready to eat, shake it and microwave, says chef Kathryne Taylor (@cookieandkate), the author of the new vegetarian cookbook Love Real Food and the food blog Cookie + Kate. “You can also make it with cheddar, a bell pepper, salsa, cilantro, or whatever you have on hand.” Food styling by Jamie Kimm; prop styling by Sarah Cave/EH Management PEANUT BUTTER & BANANA FRENCH TOAST In a 16-ounce mason jar, combine 1/4 cup milk, 1 egg, and 1 teaspoon cinnamon. Cover and shake to blend. Cut a small banana into 1/4-inch-thick rounds and a slice of wholegrain bread into 1-inch squares. Remove lid and add half the bread and then half the banana, followed by the remaining bread and banana. Cover the jar and flip over until liquid reaches the lid, then shake well. Remove lid and microwave jar for 1 minute. Wait 10 seconds, then microwave until 80 percent of the liquid is absorbed, 30 to 60 seconds more. (If mixture starts rising in the jar, pause cooking for 10 seconds.) Let rest for 5 minutes and carefully remove, then drizzle with 1 tablespoon peanut butter and pure maple syrup to taste. Photograph by TED CAVANAUGH GREEK OMELET WITH FETA, TOMATOES, AND OLIVES Serves: 1 Active time: 2 minutes 2 large basil leaves, thinly sliced, plus extra for garnish (optional) Total time: 10 minutes 1/4 teaspoon extra-virgin olive oil 2 eggs 1/4 cup crumbled feta cheese 10 cherry tomatoes, halved 5 kalamata olives, pitted and chopped 1 scallion, thinly sliced (about 2 tablespoons) Freshly ground black pepper Salt 1.Add the eggs, feta, tomatoes, olives, scallion, basil, olive oil, about 5 twists of fresh pepper, and a pinch of salt to a 16-ounce widemouthed mason jar. Screw on the lid. 2. Just before cooking, shake until the mixture is well blended. Remove the lid and microwave until the omelet rises to 2 inches from the top of the jar and the eggs are mostly set, 11/2 to 2 minutes. Let rest for 5 minutes. 3. Carefully remove jar from microwave. Sprinkle with basil if desired. facts per serving: *311Nutrition calories, 23 g fat (8.9 g saturated), 6 g carbs, 19 g protein, 1 g fiber, 1,182 mg sodium SHAPE.COM APRIL 2018 31 livehealthy The consistency code By MIREL KETCHIFF 32 APRIL 2018 SHAPE.COM BONUS For more great health and wellness content, go to shape.com/strive. There, you’ll find the tools, resources, and inspiration you need to live your healthiest life. Photo Credits TK Here Putting your healthy routine on repeat boosts your motivation. But spontaneity is also key. Here’s the right mix for max results and zero boredom. Motivation Tips CONSISTENCY IS ONE of the most powerful tools you have. “Your brain actually craves it,” says Andrew Deutscher, the managing director of the Energy Project, a performance-improvement consulting and research firm. Consistency not only powers you through the day-to-day so you can reach goals but also makes tough routines automatic, so you’ll stay motivated. But consistency alone gets dull. Spur-of-the-moment experiences add newness and keep you engaged. They tap into your brain’s reward center, studies show, providing hits of pleasure. As a result, you feel invigorated and inspired. The question, then, is how can you stay consistent while at the same time unconstrained? There is a way, and it’s key to your success. These three techniques will help you strike a balance between steady and ready for anything. http://www.al.com/sports Dig deep You have to start with a solid base of consistency before you add spontaneity to the mix. To make those healthy behaviors stick, identify a higher purpose for them—something that will give you the psychological push you need to follow through. Say you’re trying to work out at 6 a.m. three days a week. Make a list of meaningful reasons for why you need to get going, suggests Laura Vanderkam, the author of I Know How She Does It. To come up with them, consider this: How will your routine enhance your life? For instance, if spending more time with friends is important to you, a morning exercise routine can free up your evenings for get-togethers. Then when your mind starts to think of excuses, you’ll have a ready retort that will help propel you forward. Find your wiggle room Once you’ve gotten into a groove with your routine, allow yourself to deviate from it. Otherwise, without any flexibility, the smallest disruption can feel like failure. Giving yourself some room to play increases your dedication overall, the Journal of Consumer Psychology reports. So plan ahead. “Expect that things will spontaneously happen to change your schedule,” says Chris Bailey, the author of The Productivity Project. “Devise a strategy to accommodate them.” Having a plan B for when last-minute dinner invites throw off your eating routine (such as deciding to treat the dinner out as a reward and eating a light, healthy breakfast the next morning) lets you embrace the interruptions and see them as happy surprises. STAY-ONTRACK STAR Know when to call it Consistency can make challenging routines almost mindless. That’s a good thing, but it can also commit you to a formula you’ve outgrown. So enjoy the comfort of a routine, yes, but keep an eye on your results so you know when youneed to make changes. Check in with yourself about once a month, Deutscher says. Think about what progress you’ve made recently and what your next steps should be. “If you find that the benefits you get from your routine are fading, tweak or refine it,” he suggests. That could mean doing something totally different (boxing instead of running) or just stepping up your existing plan (going from a plant-filled diet to a fully vegetarian one) to keep growing and achieving. Building a little flexibility into your routine increases your dedication to it, research shows. (@danicapatrick) is living proof that consistency works. Despite having three careers—professional race car driver, model, and author (her book Pretty Intense came out in December)—she still manages to work out once or even twice a day and to eat clean. Her secret? She embraces her off days and doesn’t feel guilty about them. “I plan on exercising and sticking to my diet every day,” Patrick says. “But when I can’t exercise or eat as well, I enjoy those times and just think of them as my natural rest days. That way, they won’t derail my long-term efforts, and I’m back to my normal routine the next morning.” SHAPE.COM APRIL 2018 33 living her dream For actress Shay Mitchell, the secret to success, health, and happiness comes down to one smart and simple formula: Work hard, play hard; eat a lot, work out a lot. She explains. by Pam O’Brien photographs by Mark Williams + Sara Hirakawa Luisa Beccaria Linen Tulle Embroidered Eyelet dress (available upon request, modaoperandi.com). 37 38 APRIL 2018 SHAPE.COM own production company and a multiyear deal with Warner Bros. to develop projects for TV and digital platforms; and is busy creating videos, posts, and other content for her social media empire, which includes an incredible 18.4 million followers on Instagram, 2.8 million YouTube subscribers, and 5.8 million followers on Facebook. “I am so lucky because I get to do what I love every day— things I’ve always dreamed of,” Shay says. By sharing her life, whether it’s her Shaycation travel series on YouTube, which follows her trips to destinations around the world, or the killer workout videos she posts on Instagram, she hopes to inspire others to go after their goals. “My message is, If I can do it, you can too. If you really want something, believe in it, and have the drive and focus, you can attain it,” she says. Here’s how Shay keeps her momentum going strong and continues to reach new milestones. Styling by Brit and Kara Elkin/Starworks Artists; hair by Andrew Fitzsimons/BA-Reps.com for Alterna Haircare; makeup by Ariel Tejada; manicure by Stephanie Stone/Forward Artists for Essie; set styling by Danielle Von Braun/Art Department s hay Mitchell is most confident not when she’s all glammed up and gorgeous on the red carpet but after an intense workout. “I’m sweaty, and I don’t have an ounce of makeup on, but that is 100 percent when I feel my best,” says Shay, 30, who loves boxing. “It’s me in my rawest form, doing something great for my body, pushing myself as hard as I can, and it feels so good.” That realness, along with a curiosity and passion that motivate her to discover new ventures, has earned Shay millions of loyal fans. Eight years ago, she went from working bottle service at a club to landing a role as one of the main characters on Pretty Little Liars, the popular TV show that launched her career. Today Shay is starring in the new Lifetime TV series You, a romantic thriller that premieres later this year; has her Rosetta Getty Square Neck dress ($950, rosettagetty.com). Duvenay Vintage Turquoise earrings ($1,300) and Vintage Turquoise ring ($400, both at duvenay.com). Opposite page: Zimmermann Corsair Flutter Lace top ($425, us.zimmermann.com). Jacquie Aiche 14k Rose Gold Triple Cross Drop Stud earring ($1,375) and 14k Rose Gold Open Pyramid ring ($3,500, both at jacquieaiche.com). Zimmermann Painted Heart Sun Midi dress ($3,750, us.zimmermann .com). Clyde Pinch Panama hat ($258, clyde .world). Sarah & Sebastian Lucid Diamond choker ($4,500, sarahand sebastian.com). J.Luu Pearl and Diamond Bar necklace ($750, jluujewelry.com). Lady Grey 18k Gold Plated Bronze ring ($180, ladygreyjewelry.com). “ I r e a l l y l o ve It gives me confidence to know that my wo r k i n g o u t . body is getting stronger when I exercise.” Malia Mills Bacall top ($275) and Lynley bottoms ($220, both at maliamills.com). Tabula Rasa Kayes fringe jacket ($695, tabularasany.com). Zimmermann Statement Drop earrings ($260, us.zimmermann .com). Opposite page: Love Culture Copper Low Scoop bikini top ($28, loveculture .com). Zimmermann Painted Heart Sun Midi skirt ($1,300, us.zimmermann .com). Jacquie Aiche 14k Rose Gold 5 Diamond Spaced Out choker necklace ($1,375, jacquieaiche.com). The energy workout “For me exercise is all about getting stronger. It’s not about weight. I’ve never even weighed myself. I don’t think you can trust the scale—I can have a glass of water and be two pounds heavier at night and then wake up in the morning and be two pounds lighter. Exercise is about how I feel. I have more energy when I work out. It makes me amped for the rest of the day, and I feel strong. “Typically I work out three times a week. Boxing is great because it keeps me in the moment like nothing else. Usually, my mind is racing with a million thoughts and ideas, but when I’m in the ring or boxing with my coach, I really can’t think about anything else, or I could get hit in the face. I also love to Spin because it’s such a good sweat. And I do Barry’s Bootcamp because it forces me to run. I’m extremely competitive: If the person next to me is running at a speed of 10.5, I’ll push it to a 12. I like the class environment because it makes you better than you were the class before.” A ban on food stress “People who know me can’t believe how much I eat. I’m not the kind of person who says ‘I eat pizza’ but then doesn’t really eat it. I eat the pizza! And I don’t stress out about it. I also have a million snacks. I’m the biggest fan of popcorn, which I eat throughout the day. Or I’ll have chips and guacamole or veggies and hummus. And there’s a sandwich in there someplace too. I’ve learned that as long as you’re moving, you can have the food you want.” Skin love, always A healthy, glowing complexion comes down to the right products. I’ve used Bioré strips for years. With the amount of makeup I wear for work, and all the traveling I do, and the working out and the sweat, those strips really help my skin. I also wear sunscreen every day. And I always take off my makeup before I go to bed. I think having healthy skin also comes from being happy and having a balanced life. I work hard, I play hard; I eat a lot, I work out a lot.” Have no fear “I’m more confident and optimistic than not. Every one of us has insecurities. I have a whole bunch of them, but I don’t dwell on them. Instead, I focus on my strengths. After all, what’s the worst thing that can happen if you try something new and it doesn’t work out ? So what? You don’t know what you’re going to be good at until you do it! The same goes for travel: Explore the world; don’t be afraid of it. Get out there and be adventurous—that’s my life motto.” SHAPE.COM APRIL 2018 43 SCAN TO GET THE LOOK! Download the free Love My Shape app and scan the page. You Belong Here D Defy your doubts and reach your goals with a training program and community shaped to push you forward, no matter your age or athletic ability. At UFC GYM, we proudly provide the latest equipment for your strength training, cardio, and functional training needs. From free weights to bags, from turf to the Octagon, our clubs offer a dynamic environment that will move you to Train Different and own the day, every day. Here are a few things that come with your membership with UFC Gym Philippines: World Class Facilities in Premium Locations Every UFC GYM is equipped with only the top-of-the-line exercise equipment and workout facilities crowned by an iconic UFC Octagon. Whatever your fitness goals are, UFC GYM is equipped to get you there in style. What’s more, each of the first five UFC GYMs will be set in key strategic locations through- out Metro Manila Molito Alabang, Robinson’s Galleria, Vertis North, UP Town Center Katipunan and Glorietta 4, ensuring that wherever you are in the city, there’s a UFC GYM nearby to help you become a better version of yourself. A World Class MMA Program Right At Your Fingertips The UFC athlete is the best-trained athlete in the world. Preparing for competition in the Octagon requires a regimen of cross-functional training that builds exceptional strength, stamina, and discipline through the practice of Mixed Martial Arts. With our unique access to UFC champions, many of whom serve as trainers and coaches, UFC GYM offers elite training programs available to members of all ages and abilities. Champion-Caliber Fitness Classes For Everyone 44 44 M APRIL A R C H 2018 2018 SSHAPE.COM H A P E.C O M Photo Credits TK Here You don’t need to be a world-class athlete to be able to experience world-class training at UFC GYM. Each of its MMA-inspired fitness classes is designed to elicit a full-body workout regardless of the participant’s age or athletic ability. From circuit training to skills and techniques, each class is a varied combination of functional movements performed at relatively high intensity, amplifying your physical and mental acuity so you can own the Octagon, trail, or the boardroom. Train Different indeed. Photograph Photograph by PHOTOGRAPHER by PHOTOGRAPHERTK TK SCAN TO GET THE LOOK! Download the free Love My Shape app and scan the page. Elite Private Coaching Achieve your fitness goals through individual instruction and ongoing evaluation with a coach at UFC GYM. Highly qualified coaches combine one-on-one training with functional fitness to enhance individual performance. UFC GYM also offers focused coaching in individual disci- plines: Brazilian Jiu-jitsu, Muay Thai, Wrestling, Judo, and more. Whether you want to build muscle, lose weight, or improve in your MMA discipline of choice, our certified coaches will help you achieve long-lasting results that transcend past our gym walls. Fitness for the Whole Family Photo Credits TK Here UFC GYM will be the first mainstream gym to offer both Kids’ MMA programs as well as specially designed group fitness classes for the whole family. What better way to bond than spending a day getting fit, learning, and having fun all under one roof? Photograph Photograph byby PHOTOGRAPHER PHOTOGRAPHER TK TK SHAPE.COM S H A P E.C O M M APRIL A R C H 2018 2018 45 45 Walk tall “You need to be able to stand as strong in heels as you do when you’re in sneakers,” says P.volve method creator Stephen Pasterino. Anais Cameron bodysuit ($490, anais-bodysuits .com). Rask Back Tie robe ($1,108, rasknyc.com). Manolo Blahnik for Jonathan Simkhai Jazzhi sandals (price upon request, 212-582-3007). Opposite page: Mei L’ange Mya swimsuit ($145, meilange.com). Roxanne Assoulin Straight Away Hoopla earrings ($60, roxanneassoulin.com). fluid power This new low-impact toning method is a mix of finely tuned moves using light resistance and zero pulses. And it’s seriously caught on, thanks to the streamlined silhouette it can shape, plus the strength it builds into every movement. by Sara Angle photographs by Sarah Silver Lorna Jane Breathe Deep bra ($66, lornajane .com). Milly Gathered Kori pants ($350, milly .com). Marc Jacobs Marc220/S sunglasses ($140, solsticesunglasses .com). Opposite page: Camilla and Marc Riley Rouched shirt ($279, camillaandmarc.com). Lamarque Mariel crop top ($195, lamarquecollection .com). Kacey | Shana St. Tropez bikini bottom ($78, kaceyshana.com). Aldo Elitivia sneakers ($75, aldoshoes.com). Jenny Bird Serra ring ($95, jenny-bird.com). A new angle When you work your body in all directions, it nets standout results. You maximize the ab cinching. Your arms and legs pop with extra definition. And the butt—well, that transforms the most. “We have such complex bodies, and the goal of your training should be to get as many muscles fired up in as many ways as possible,” says Stephen Pasterino, the founder of P.volve in New York City. The studio’s bodyfirming workouts employ light-resistance tools— bands, the Pilates magic circle, dumbbells, ankle weights, gliding discs, even a custom ball-and-band combo called the P.ball—to do a series of varying lifts so you reach every muscle fiber. “You can really bring out all these little muscles for a big visual impact,” Pasterino says. Top models swear by the method (including Maryna Linchuk, seen here, who has regularly modeled for Victoria’s Secret) for its emphasis on building the postural strength needed to walk fierce in four-inch heels. “Physical therapy techniques are great for activating and strengthening muscles,” says Pasterino, who has a certification in applied functional science. “The P.volve method is built on them, and that’s why I describe it as pre-hab.” Smart moves We asked Pasterino to develop a sample of his method, using his inventive glider exercises, that would especially tighten the lower body, a P.volve specialty. (Get the step-by-step gliding disc exercises at shape.com/pvolve.) Extending your leg fully with the ball of your foot pressing into the glider is key, he says. It puts an emphasis on building strength throughout the eccentric, or lengthening, motion of an exercise. “You’re constantly stretching the muscle and working it from end to end for a lean look,” Pasterino says. “Plus, every move is full body, so you’ll burn through calories.” PH5 Iris Asymmetric dress ($485, shopbop.com). Nike Roshe One sneakers ($75, nike.com). Opposite page: Cami and Jax Christie bikini top ($125, camiandjax.com). Ivy Park Harnessed dungarees ($100, nordstrom.com). Closed Frida shirt around waist ($196, erdon.co). Maryna Linchuk (@marynalinchuk1) not only glides beautifully down runways for Victoria’s Secret but also has her P.volve moves down: She’s a regular at the studio. “It helps me build lean muscle and feel strong,” she says. Linchuk is seen here wearing Adidas UltraBoost Parley sneakers made from recycled ocean plastic to support the Parley eco-charity. “I’m an ambassador for Parley because I’ve always been passionate about preserving the seas,” she says. Styling by Jenn Barthole; hair by Italo Gregorio/Bryan Bantry for Oribe Hair Care; makeup by Anastasia Durasova/The Wall Group for Makeup For Ever; manicure by Kelly B./DeFacto Inc. for Chanel Le Vernis Meet our model Strong side Now back to those glutes, your body’s biggest muscle group. “There’s a hundred ways to work your glutes,” Pasterino says. Consider the squat: P.volve’s approach first turns it into what Pasterino calls a sit, in which you sit back two to three inches until you feel the glutes engage. And the tinkering begins from there. “By changing the angle of your hips or your foot position, there’s dozens of variations, and each is going to elicit a different reaction from those muscles,” he says. The more adjustments you do, Pasterino says, the more dramatic the lift. Kendall + Kylie Mesh Striped dress ($188, kendallkylie.com). Monika Chiang Giada sandals ($675, monikachiang.com). Tommy x Gigi Gigi Hadid Racing gloves ($90, tommy.com). Opposite page: Adidas UltraBoost Parley sneakers ($200, adidas.com). TLA by Morgan Stewart Navy bra ($78, touchelosangeles .com). Tory Sport Chevron leggings ($158, torysport.com). Breakfast for dinner! Your a.m. favorites like eggs and crepes take on new meaning at night when you give them deeper, bolder flavors. Here, delicious ideas from some of our favorite food pros. photographs by 54 William Heref=ord Braised baby potatoes and eggs recipe adapted with permission from Kristen Kish Cooking, by Kristen Kish With Meredith Erickson (Clarkson Potter, 2017) Braising the potatoes infuses them with flavor—and makes them truly dinner worthy. (Dish on previous page) “Breakfast foods are quick but so comforting. Eating them is the perfect way to end the day.” — Kristen Kish @KRISTENLKISH Top Chef winner and author of Kristen Kish Cooking Use a new technique on an old classic 56 APRIL 2018 SHAPE.COM Left: Jennifer Livingston/Trunk Archive “I love good diner-style potatoes,” Kish says. “But I wanted them to really soak up flavor—they’re like little sponges.” Here, she braises the potatoes with stock, pancetta, thyme, and sage, resulting in spuds that are fluffy, creamy, and crispy—and seasoned inside and out. A runny egg is the perfect topping. Other ways to dress up eggs and potatoes: Pair them with a new sauce like a red pepper puree or some hot sauce, or finish with a sprinkling of toasted nuts or citrus zest. Make extra crepes and fill them with whatever veggies and proteins you have on hand for a speedy weeknight meal. “I love the vibrancy of beets and the nutrients they add.” — Katie Lee @KATIELEEKITCHEN cohost of The Kitchen on the Food Network, host of Beach Bites With Katie Lee on the Cooking Channel, and author of Endless Summer Cookbook Right: Coveteur/Trunk Archive Get heavy on the veggies Piling on the produce—from roasted root veggies to shredded greens— transforms a traditionally sweet morning meal into something supersatisfying. “I try to add vegetables to my plate whenever I can, and that includes breakfast,” Lee says. (Here, she blended beets right into the crepe batter.) Other savory elements, like a chicken and mushroom filling and yogurt sauce, add heartiness and protein and vitamins too. —Chloe Coscarelli @CHEFCHLOE vegan chef, entrepreneur, and author of Chloe Flavor Go rogue with toppings Start with a delicious base, like Coscarelli’s smoky version of grits, then heap on greens or roasted or sautéed vegetables (she likes carrots and mushrooms), herbs like thyme or rosemary, sliced avocado, and a drizzle of oil infused with basil or chiles. Smoky grits and greens recipe adapted with permission from Chloe Flavor, by Chloe Coscarelli (Clarkson Potter, 2018). Food styling by Jamie Kimm; prop styling by Olga Grigorenko/Honey Artists “Grits are an amazing blank canvas to build upon in the kitchen.” Sweet potato frittata recipe adapted with permission from Food Swings, by Jessica Seinfeld (Ballantine Books, 2017) Cook vegetables before adding them to a frittata so they soften and don’t get soggy. “Frittatas make great emergency dinners. They come together so fast.” —Jessica Seinfeld @JESSSEINFELD cookbook author of Food Swings Flip between savory and sweet This frittata twist took on a French toast–like quality when Seinfeld dusted it with a touch of sugar and drizzled it with maple syrup, but you can easily make it savory with scallions, cilantro, and feta, she says. Play around—tomatoes, peppers, root veggies, herbs, cheese, and greens are all frittata-able. For the recipes on these pages, go to shape.com/breakfastfordinner Levi Brown/Trunk Archive 60 APRIL 2018 SHAPE.COM By LESLEY ROTCHFORD They boost your energy and help you burn fat, science now says. Learn how to fuel up the healthy way. CA R BS YOU CAN STOP CUTTING t here’s so much confusion about carbs these days. Popular eating plans like keto and Paleo claim that ditching them is the key to gaining muscle, losing weight, and revving energy. But active women and elite athletes are increasingly turning to plant-based diets, which are naturally higher-carb, to power their performance. So once and for all, what’s the full story? Despite the trend toward heavy proteins, your body must have carbs to function properly, experts say. Beyond bread, pasta, rice, and potatoes, carbs are also prevalent in fruit, green vegetables, legumes, and even milk. These foods are full of other healthy nutrients the body needs, including B vitamins, vitamin C, potassium, calcium, and fiber, so if you limit carbs, you’re missing a lot of vitamins and minerals. Without carbs, your energy level and your workout performance also take a hit. That’s because their main job is to stock us up with glucose, a type of sugar that’s our primary source of fuel, says Cassandra Forsythe, Ph.D., R.D.N., an assistant professor of physical education and human performance at Central Connecticut State University. That glucose moves into the liver and muscles to create glycogen stores, which your system draws on whenever it needs strength and stamina. Your body also uses the glucose from carbs to burn fat for energy, says Michele Olson, Ph.D., a professor of sport science at Huntingdon College in Alabama. Glucose powers the brain too. Women who ate a no-carb diet for one week performed worse on memory tests than those who followed a low-calorie diet, according to research from Tufts University. “If you cut off the supply of glucose, the brain can’t operate as effectively, and learning and memory decline,” says Holly A. Taylor, Ph.D., the study author. Finally, glucose is key to keeping us happy and satiated. “It helps the brain absorb the amino acid tryptophan, which spurs the production of serotonin, a neurotransmitter that boosts the mood and suppresses the appetite,” says Lisa Mosconi, Ph.D., the author of Brain Food. Since carbs are necessary for energy and good health, the key is choosing the best ones and eating them at the right times to optimize their benefits. Here’s how to get what you need. Find your range The amount of carbs you should eat each day depends on your size and activity level. For women who work out moderately most days, two grams of carbs per pound of body weight provides the perfect amount of fuel (a tablespoon of cooked rice has about two grams of carbs). But if you’re regularly putting in more than an hour of intense, sustained effort, you may need more, Olson says. For every 30 extra minutes you work out, eat an additional gram of carbs per pound of weight, she suggests. Go complex Whole grains, legumes, and fruits and vegetables are far better choices than simple carbs (like white rice, white bread, and baked goods) because they are higher in fiber, which may help to keep your energy— and your weight—steady, lower your risk of heart disease, and promote better GI health, says Keri Gans, R.D.N., a nutritionist in New York City and the author of The Small Change Diet. Aim for 25 grams of fiber per day, from foods like oats, beans, whole-grain bread and pasta, and produce. A good rule of thumb: 20 percent of a food’s carbs should come from fiber, Forsythe says. That means a slice of bread with 15 grams of total carbs should contain three grams of fiber. Spread ’em throughout the day To keep your energy levels stable, consume small amounts of carbs at each meal and snack, and always pair them with protein. Combining the two nutrients helps you feel full and satisfied, keeps your metabolism humming, and helps your body build muscle, Forsythe says. “Eat one gram of protein for every two grams of carbs,” she advises. Try an apple with peanut butter or whole-grain crackers with cheese. If you’re doing a tough workout, eat a snack with 35 to 55 grams of carbs an hour or two beforehand so your body will have enough glycogen stores to keep you fueled. Should you carbo-load before a race? Eating a big bowl of pasta the night before a competition really does work—it boosts the body’s glycogen stores to keep you fueled for the entire run, Olson says. The top mistake amateur athletes make, though, is not starting their carboloading early enough. The muscles and liver can hold only so much glucose at a time, so you need to have extra supplies in storage long before race day. “Increase your carbs to about 70 percent of your total calories for three days before the big event,” Olson says. It’s fine to have bagels, pizza, pasta, and potatoes—they all turn into energizing glucose. The Gold’s Story F Fifty years ago, the fitness movement as we know it was born. It all began with one visionary named Joe Gold. He owned and operated Gold’s Gym, a modest fitness center in Venice Beach, California where aspiring bodybuilders would flock to not only for the equipment but for the strong sense of community and family that Gold fostered. Gold’s Gym would later be hailed “The Mecca” of bodybuilding and eventually grow into the largest co-ed gym in the world. Gold’s began a tradition of commitment, passion and dedication which continues today at over 700 locations around the globe. From Venice Beach, Gold’s Gym grew, setting up in over 36 states and 30 countries. The rapid growth of Gold’s Gym worldwide is due in part to their commitment to providing the best and latest equipment, a wide variety of classes, and a supportive staff of personal trainers and group exercise instructors who are the best in the business, providing experience and guidance to athletes, movie stars, and anyone interested in the best fitness services in the industry. In 2002, the iconic gym franchise reached Philippine soil. Gold’s Gym Philippines’ first branch was in Glorietta 3, Ayala Center Makati. From there, Gold’s Gym Philippines has steadily grown. Now with over 30 branches all over the country, Gold’s Gym is stronger than ever. Photograph by NAME HERE Golds’s Gym Locator Acropolis 82 E. Rodriguez Jr. Ave., Acropolis, Q.C. 470-0579 Alabang Town Center Ayala Malls, Commerce Avenue, Alabang, Muntinlupa City 772-4986 Bay Area Bluebay Walk, EDSA Extension corner Roxas Boulevard 225-7849 BGC 5th floor W Bldg. 9th corner, 30th Avenue 463-2643 Cagayan De Oro Limketkai Drive, Cagayan de Oro, Misamis Oriental, 9000 Cagayan de Oro City 0943-1311064 Cebu (Cebu City) 4th level, Ayala Center Cebu, Cebu Business Park, Cebu City 0917 882 8994, (032) 321-4429 Cebu (Mandaue) J. Center Mall 2nd Floor, Mandaue City (032) 515-3974 Chinatown 2nd Floor Lucky Chinatown Mall, Binondo 966-0670, 0917-8767005 Circuit Circuit Makati, A.P. Reyes St., Brgy. Carmona, 1229 Makati 264-2143 Clark Berthaphil Clark Center (045) 499-4369, 0943-1312069 DLSU Enrique Razon Sports Complex, Fidel A. Reyes, Malate, Metro Manila 0917-3047676 0943-1311063 Fairview Terraces Quirino Highway corner Maligaya Drive, Brgy. Pasong Putik, Novaliches, Quezon City 0943-1454463 Glorietta Glorietta 3 Ayala Center Makati 752-8283 Harbor Point 2nd Floor, Harbor Point Ayala Mall, Rizal Highway, Subic Bay Free Port, Olongapo, Zambales 0943-1444932 Holiday Inn 5th Floor Holiday Inn Hotel Ortigas, Pasig City 634-9943 Katipunan 4th Floor Regis Plaza Bldg. 327 Katipunan Ave. Loyola Heights Q.C. 961-1021, 0943-1312088 Marikina 2nd Floor. Tropicana Retail and Banking Building, Sumulong Avenue, Barangay Sto. Nino, Marikina 263-6656 Marquee Mall 2nd Floor Marquee Mall, Don Bonifacio St., Pulung Maragun, Angeles City 0943-1312070 McKinley Hill Venice Grand Canal Mall Upper McKinley Road, McKinley Hill Fort Bonifacio, Taguig City 541-4293 0943-1311096 New Manila 84 Dona Hemady St. Corner E. Rodriguez Sr., Quezon City 721-0249, 0943-1311072 North Edsa 2nd Floor Waltermart EDSA Quezon City 332-1040 San Fernando Paseo Las Palmas, Jose Abad Santos Ave. City of San Fernando, Pampanga (045) 435-5649, 0943-1433566 Sheridan Warehouse 3 Sheridan Street, Greenfield District Mandaluyong City 998-2635 Sta. Mesa Heights 109 N.S Amoranto Cor. Cordillera St., Quezon City 253-6257 Timog 6th Floor Victoria Towers Bldg. Panay corner Timog Ave. Quezon City 355-0377 The 30th 3rd Floor, Ayala Malls The 30th 30 Meralco Ave., Pasig City 264-2144, 0943-1311088 Twin Oaks Place Unit 23, The Portal, United Street, Greenfield District, 1550 Mandaluyong, Philippines 0917-8273183 SHAPE.COM APRIL SHAPE.COM OCTOBER 20152018 101 63 gold’s gym group exercises guide gold’s gym personal training dept. program guide ZUMBA® Fitness Gold’s Mix 1. RIP 60 5. 30 MINUTE BLAST A high-energy Latin inspired dance-fitness class A complete workout for cardio, strength and flexibility >RIP 60 stands for Rotation is Power. It is a type of suspension training training that uses body weight as the resistance. This program is great for both beginners and advance gym goers alike. It is a very versatile equipment that can train multiple muscles groups at one time. Best of all, it allows the body to rotate which is the key in releasing power. > For those who are busy or for those who want to workout during their lunch breaks, the 30 minute blast is a great way to maximize your workout. This consists of a 5 minute warm-up, 20 minute workout and a 5 minute cool-down. ZUMBA® Toning Core Zumba moves with body-sculpting and cardio work Target the mid-section with mats, core boards and bosu balls ZUMBA® Step Smooves The Zumba routine meets step aerobics A basic old aerobics hip-hop funky dance class Strong by Zumba® Pilates Total body workout to the beats of Zumba Develop core strength and flexibility for more graceful movement Retrofit Throwback to the greatest hits of the ’50’s - ’70’s Pophits Intermediate dance class to the billboard top hits of today Street Dance Hip-hop class to improve endurance and coordination Boot Camp Intense total-body workout using military inspired drills Spinning® > Rapid fit is a type of circuit training program which uses three different pieces of equipment: the dual cable cross for strength, the incline trainer for cardio and fat burning, and the vibration trainer for recovery and flexibility. It promises to burn 600-900 calories in just 30 minutes. Rapid fit is available in Acropolis, Alabang, Bay Area, BGC and Sheridan. Cycling simulating an outdoor ride to pumped up music 3. TEAM PHYSIQUE Piloxing® Knockout High Intensity Interval Training plyometric program Piloxing® Interval workout that mixes Pilates and boxing moves Vinyasa Yoga Definitions Breathing techniques and Asanas/poses to improve well-being Total body sculpting class using bodyweight and light weights Cardio Martial Arts Les Mills Body Combat Martial arts moves integrated with fun choreography A non-contact martial arts based fitness program Sexy Hip Hop Les Mills Body Jam Learn a fun and sexy routine set to hip hop and R&B A fusion of the latest dance styles and hottest new tracks Hi-Lo Energy Gurlesque Aerobics class of alternating high and low impact moves Fierce, sexy dance class with a choreographed routine MixxedFit® Step A mix of explosive dancing and boot camp toning Step up and down a platform to the rhythm of the beat Belly Dance Traditional Middle-Eastern folk dance 64 APRIL 2018 SHAPE.COM 2. RAPID FIT > Looking for a program with a small group? Team Physique is a small group training program that can be done with friends, officemates or gym buddies. It is an exciting, fun and rewarding workout that uses both machines and body weight. 4. CIRCUIT TRAINING > Circuit training is a type of training that combines endurance and strength. It is a whole body training program that can burn many calories and fat. Imagine doing a cardio workout and lifting weights at the same time. It is a fun workout, using different types of equipment that would suit both beginners and advanced gym goers. 6. HIIT TRAINING > High Intensity Interval Training or HIIT for short is a special program for those looking to break their plateaus or for those looking for a challenging workout that is sure to break them past their limits. HIIT can be used for almost all types of equipment including cardio machines and body weight. It is the best way to burn the most calories and torch that fat away. This class however is for advanced gym goers only. 7. REHAB > Our Fitness Department consists of a diverse yet highly qualified team of trainers including Physical Therapists. So if you are looking for someone to help you get past that injury or strengthen a body part, our team can help bring you back in tip top shape. 8. SPORTS CONDITIONING > Participating in sports is a great way to test one’s fitness level. Participation in sports can unlock one’s potential and talent. Our team of Personal Trainers can develop sport specific skills such as: power, agility, coordination, balance, reaction time and speed. Unlock the athlete in you by availing of our sports conditioning training. new member’s section Welcome to Gold’s Gym! Always bring comfortable exercise clothes, rubber shoes, workout and bath towels, and a padlock. On your first day, schedule a free New Member’s Orientation, which consists of three Personal Training sessions and a nutritional counselling session. DAY 1 | 1st Free Workout or 1W 1. Fill out the Foundation of Fitness (FOF) Form with your basic health info. 2. Undergo Fitness Assessment – body composition, fitness and flexibility tests. DAY 2 | 2nd Free Workout or 2W 1. Establish your SMART goal with your trainer. 2. Your PT will take you through your first general workout session to show you how to use the different equipment. DAY 3 | 3rd Free Workout or 3W 1. Your PT will present your personalized program based on all your assessments. 2. It’s time for your first specific workout with your unique goal in mind! DAY 4 | 4th Free Session or 1NC: Nutritional Counseling 1. Get your anthropometric or nutritional assessment. 2. Conduct 24 hour food recall. 3. Set your nutritional goal. GYM& FAQS RULES Who should I contact if I have problems or concerns about my membership? You may course these through your Membership Consultant or a Customer Service Form (CSF) in your club. What are your gym hours? Mon to Sat: 6AM - 12MN; Sun/ Holidays: 8AM to 9PM I cannot afford a personal trainer. What do you suggest? Other options include Gold’s Group Exercise (GGX classes) or Team Physique where a PT trains a group of 2 - 5. This is my first time to enroll in a gym. Do you have a program for beginners? Yes! All new members can avail of free 3Ws and 1NC. 10 GENERAL GYM RULES 1. No membership card, no entry. This is strictly enforced. 2. Children and non-members may not accompany you to the gym or locker during your workouts. The gym is exclusively for members. 3. With respect to celebrities, none are allowed to ask for their autographs or photos inside any Gold’s Gym. 4. Please return the dumbbells, mats, plates and any exercise equipment you use to their proper place. 5. Use your gym towel to wipe off your sweat from the equipment as a courtesy to the next user. 6. Standard rules of decency, respect of privacy and good general conduct applies. Refer to back of your membership contract for details. May I get the schedule of all group exercises classes? Real-time updated schedules are available through our Gold’s Gym PH mobile app and on fb.com/GoldsGymPH Do I have to pay and register ahead of time to take group exercises class? No. All GGX classes are free for members. Participation is on a first-come-first-served basis. I have certain medical complications, what program should I join? It is advised that you consult a physician before participating in any physical activity. You should disclose your health condition with a fitness trainer. Are classes suitable for all fitness levels? Yes they are. The instructor will provide options/modifications for all fitness levels. How much time will I need to work out? We have work out plans to fit your schedule in 30 minute increments. THISPhotograph IS A PAID ADVERTISEMENT BY GOLD’S GYM PHILIPPINES. by NAME HERE COMMANDMENTS OF THE WET AREA 1. Bring your own strudy padlock. 2. Bring your own towel or rent one at the front desk. 3. Do not touch the controls of the steam and sauna room. 4. Throw used sachets in the garbage can. 5. Don’t leave your belongings unattended. 6. Do not reserve a cubicle. (Only meant to be used by one person at a time.) 7. Keep your hands to yourself. (Stray hands have caused a lot of fist fights or even court cases.) 8. Respect others. Don’t take photos (even of yourself) and do not take other people’s belongings. 9. Do not bring food or beverages in the locker room. 10. Report all lost items to the reception area immediately. 10 COMMANDMENTS OF THE GYM FLOOR 1. Dress properly. 2. Keep your belongings in your locker. 3. Do not eat on the gym floor. 4. Do not stare at people. 5. Share the use of equipment. 6. Clear as you go. 7. Keep noise to a minimum. 8. Practice personal hygiene. 9. Ask for assistance from a fitness instructor. 10. Do not drop the weights. How can our company get a corporate account? Send your company details to email@example.com for an assessment. Can a member train another member? Or bring in his own personal trainer? Under no circumstances is any member allowed to train another member. Gold’s Gym reserves the right to all personal training at our facility. SHAPE.COM APRIL2015 2018 101 65 SHAPE.COM OCTOBER Ordinary Fitness will Cease to Exist T TRAIN DIFFERENT™ today and tap into your potential by fusing the multi-disciplined approach of mixed martial arts with state-of-the-art equipment and top-notch coaching, supported by a motivating community of fitness enthusiasts you won’t find anywhere else. Regardless of your age or fitness level, we’ll help you own your goals with strength, courage, and discipline. Below are some of the classes and programs we offer: Personal Coaching. Whether you want to build muscle, lose weight, or even learn dietary tips for optimal performance, our certified coaches will help you achieve long-lasting results that transcend past our gym walls. Ultimate Group Classes: Fight Fit class teaches basic MMA skills with a cardio kick. Daily Ultimate Training (DUT) is UFC GYM’s signature high-intensity interval training boot camp. The MATRX class is uniquely structured to combine TRX suspension bodyweight exercises and our UFC GYM MMA cardio conditioning in order to build endurance, strength, balance, flexibility and core stability simultaneously. MMA Classes: MMA classes utilize the best of the arts of Boxing, Wrestling, Muay Thay, Brazilian Jiu-Jitsu, and many other sport-based martial art systems. Brazilian Jiu-Jitsu (No GI) students will learn the foundations of BJJ working on basic techniques. BJJ No Gi classes are less technical and offer a faster and more dynamic style of fighting. 66 APRIL 2018 SHAPE.COM Boxing Skills and Techniques classes will take you to the next level and build on the foundation you’ve already established in prior classes. Youth Classes: Youth Brazilian Jiu-Jitsu (No GI) integrates self-defense techniques, conditioning and skill oriented games aiming to improve your child’s motor skills, agility and flexibility. Youth Boxing Class teaches basic boxing skills and techniques such as: stance, guard, movement, jab, cross, hook. Youth Fight Fit is a conditioning class that utilizes all aspects of a child’s physical and mental abilities mimicking a mixed martial arts fight. Boxing Conditioning teaches basic Kickboxing, Muay Thai and Western-Style Boxing skills & combinations, designed to be the perfect total body workout and the latest way to the toned fighter physique you seek. Judo class teaches a wide variety of grappling skills including sweeps, takedowns & submissions, plus many more basic drills to become a Judoka. Youth Wrestling class teaches the basic grappling movements of the first olypmic sport. This class includes takedowns and using the upper and lower body with exercises and drills designed to create the complete wrestler. For more information our classes, you may check out ufcgym.com.ph, visit any of our gym locations in Vertis North, Robinson’s Galleria and Molito Alabang or simply drop by our booth in Glorietta 4, U.P. Town Center and inquire with any of our membership consultants on site. UFC GYM FAQS What is UFC GYM? UFC GYM is a premium MMA Center and fitness facility. At UFC GYM, we Train Different. We fuse together MMA with state-of-the-art equipment and traditional fitness to create an experience that delivers immediate lasting results in a safe and fun environment. Where are our branches located? Currently, we have two clubs open - Molito Alabang and Vertis North. We expect to open three more clubs early this 2018. What are your gym hours? Weekdays: 6:00AM to 12:00MN Weekends: 6:00AM to 9:00PM Sundays and Holidays: 8:00AM to 9:00PM What kind of amenities do you have? We have lockers, shower rooms, and sauna rooms. How do I become a member? Simply drop by our Octagon booths in Glorietta 4, Vertis North, U.P. Town Center and Alabang Town Center during mall hours. Our friendly and accommodating staff will be more than willing to answer any of your queries. What do I get as a member? As a CHAMPION member, you will enjoy unlimited use of our state-of-the-art strength and cardio equipment, unlimited group fitness classes, unlimited Ultimate/ MMA classes and unlimited access to UFC GYMs in the worldwide. so long as you renew your contract. Note that should regular rates increase, the pre-selling rates shall increase by the same percentage. Do you offer discounts? We actually offer our CHAMPION membership at pre-selling rates. So do hurry to our booths! Can I bring my own personal trainer? Members may bring their own PT provided they have made a previous agreement with the Fitness Manager and agree to pay a corkage fee. We also offer additional 30% off the regular and pre-selling rates for kids aged 3-17. How old must a child be in order to participate in the Youth classes? We accommodate kids as young as three (3) years old. Do you offer classes for the family? We do! We have Family Daily Ultimate Training, which delivers both a fun and challenging experience to encourage teamwork. Exercises, weights, and challenges are family friendly and safe for all Youth and Adult members. Do you offer monthly membership as well? The rates will be available once our gyms open. Will I be charged the regular rate upon renewal? No. As a pioneer member of UFC GYM Philippines, you are entitled to renew your membership at pre-selling rates for future years Will you be selling UFC Merchandise as well? Yes! We’d love to share our love for UFC with you. Are classes suitable for all fitness levels? Yes, they are. If any modification is needed, the instructor will provide options for all fitness levels. I cannot afford a personal trainer. What do you suggest? Many members can still derive the benefits of exercise without a personal trainer. You can join our group exercise classes and ask the instructor for tips to help you. What if I have to leave the country for certain months, but wish to continue my membership. What will happen? You may freeze your account for a certain fee. We may also waive the fees should valid documentation be presented to our management. The same process applies to freezing due to medical reasons.