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Shape Philippines - February 2018

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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
management@goldsgym.com.ph
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.
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