www.shape.com.sg shapesingapore Stronger THAN EVER Singapore mums share how they stay fit despite their busy schedules 9 Ways To Stop Your Sinus Problems For Good TriED-AnD-TESTED Best Hydrating Sheet Masks Pg 88 singapore may 2018 I $6.00 Slim Down Effortlessly Pg 13 Plant-Based Meals even Meat lovers Will enjoy THE BodyFiRMiNG WoRkouT Victoria’s Secret Models Swear By How Much Carbs Should You Really Be Eating? Pg 82 Get A Sexy Back And Toned Arms With Just Six Effective Moves May 2018 56 On The Cover 13 JUST STAND UP Research shows that doing this one thing daily will help you lose 2.5kg in a year 30 BREATHE EASY The best ways to cope with congested nasal passageways or a runny nose. 38 HEALTHY AND HAPPY Three inspiring mums share their secrets to staying ﬁt both during pregnancy and after having kids. 45 BUILD A STRONG, SEXY BACK Exercises that will help women (especially mums!) strengthen the upper body. 56 FLUID POWER This low-impact toning method that models love consists of ﬁnely tuned moves and light resistance. 76 POWERED BY NATURE Fresh and satisfying ideas for plant-based meals, which science says can fuel your energy and improve your workout performance. 82 YOU CAN STOP CUTTING CARBS Carbs boost your energy and help you burn fat. Learn how to fuel up the healthy way. 88 HYDRATION HEROES Our recommendations for sheet masks that’ll make a difference to your complexion. 44 Mother’s Day Special 44 EVERYDAY INTERVALS TO THE RESCUE A quick 15-minute workout you can do in the comfort of your living room – your kids can join in too! 46 YOUR BELLY, BACK IN ACTION Whether you’re newly post-baby or it’ss been a while since you’ve exercised, the ese strategies will help you get a strong corre and ﬂat tummy in no time. 2 | SHAPE MAY 2018 Shape Your Life 14 NEWS Learn about phubbing – the new-age way of ostracising. Plus, why hitting the snooze button every morning does more harm than good. 66 18 LIVING HER DREAM For actress Shay Mitchell, the secret to success, health and happiness comes down to one simple formula: Work hard, play hard; eat a lot, work out a lot. 26 THE CONSISTENCY CODE Putting your healthy routine on repeat boosts your motivation. But spontaneity is also key. Find out how you can strike a balance between both. L Healthy Live l hy y 29 NEWS A new showerhead with a vitamin C ﬁlter that helps to neutralise 90 per cent of chlorine and chloramine in the water, and why you should never hold in a sneeze. 32 “I SUDDENLY BECAME LACTOSE 34 INTOLERANT AFTER A BAD BOUT OF FOOD POISONING.” A gastroenterologist explains why this can happen and what to do about it. 34 A PRIZE FOR YOUR HEALTH Collagen can help you build strength, burn fat, and beat stress. Here’s how to make the most of it. Get Fit 51 NEWS The beneﬁt of listening to music while you exercise, how to get back on track if you’ve stopped working out, and new running shoes we love. 66 GET LEAN AND MEAN Strength sets combined with boxing will get your heart pumping and metabolism soaring. 68 SWEAT IT OUT Turn heads at the gym with the latest looks from the Triaction by Triumph collection. SHAPE MAY 2018 | 3 May 2018 Eat Right 71 NEWS Quick and easy breakfast recipes, delicious grilled cheese sandwiches, and the beneﬁts of eating walnuts. 96 Look Great 85 NEWS Tips to reduce puffiness around the eyes, and the negative effects stress has on your complexion. 90 BEAUTY GOES BOLD From unexpected highlighter hues to galactic glosses, three beauty champions present the trends that feel fresh right now. 93 CAMO QUEENS Concealors that Plus… 100 SPOTLIGHT 102 STOCKISTS address a variety of skin issues from blue circles to red blemishes. 104 QUOTE OF THE MONTH 94 COME CLEAN Cleansing oils that effectively remove your makeup in a jiffy. Just for Shape readers… 96 STYLE UP Gorgeous pieces from DKNY’s Sport collection that’ll take you to the gym and beyond. 28 JOIN OUR STRONG FIT SQUAD Get stronger, ﬁtter and healthier with this special community. Sign up at www. strongﬁtsquad.sg. 48 SHAPE RUN 2018 Sign up for this year’s all-women’s race at www.shape.com.sg/shaperun. 103 SUBSCRIPTION COVER LOOK Photography FRENCHESCAR LIM, ASSISTED BY PHYLLICIA WONG Art direction RAY TICSAY Styling DOLPHIN YEO ASSISTED BY AMANDA TAN Hair JENNY LEE/MONSOON (NOVENA), USING SCHWARZKOPF PROFESSIONAL Makeup GINGER LYNETTE USING SHU UEMURA Model LINDA ORYSZEWSKA/AVE Outﬁt TRIACTION BY TRIUMPH 4 | SHAPE MAY 2018 Group Editor-In-Chief Caroline Ngui (email@example.com) Group Editor Dhylan Boey (firstname.lastname@example.org) Associate Editor Estelle Low (email@example.com) Writer Peh Yi Wen (firstname.lastname@example.org) Art Director Ray Christian Ticsay (email@example.com) Chief Photographer Veronica Tay (firstname.lastname@example.org) Executive Photographers Frenchescar Lim (email@example.com) ● Tan Wei Te (firstname.lastname@example.org) Photographers Angela Guo (email@example.com) ● Darren Chang (firstname.lastname@example.org) ● Vee Chin (email@example.com) ● Zaphs Zhang (firstname.lastname@example.org) Videographer Gong Yimin (email@example.com) Assistant Photographer Phyllicia Wong (firstname.lastname@example.org) Editorial Support Executive Wendy Wong (email@example.com) Brand Lab Director Ong Ting Nee (firstname.lastname@example.org) Editor Grace Chua (email@example.com) Associate Editor Shairah Thoufeekh Ahamed (firstname.lastname@example.org) Senior Writer Nida Seah (email@example.com) Assistant Project Manager Nurasyidah Abdul Razak (firstname.lastname@example.org) Senior Art Director Neccol Woo (email@example.com) Art Director Kim Wong (firstname.lastname@example.org) Art Director Feng Ling (email@example.com) Senior Manager, Administration and Editorial Support Unit Juliana Chong (firstname.lastname@example.org) Editorial Support Manager Alice Han (email@example.com) Managing Director Maureen Wee (firstname.lastname@example.org) General Manager Diana Lee (email@example.com) Head, Sales & Marketing Caron Chan Assistant Account Managers Jane Seah ● Peh Chin Ee Senior Marketing Executive Teo Qian Qian Account Director Irene Tan Associate Account Director Jenny Ong Account Executive (Digital) Sacha Anastasia Head, Business Development (Women’s Titles) Angela Lok For sales enquiries, e-mail Fiona Ong: ﬁonaong@sph.com.sg. For marketing enquiries, e-mail Florence Loo: firstname.lastname@example.org Director, Product And Innovation (New Media) Faith Yoong Assistant Marketing Manager (New Media) Ong Peiyu Senior Executive (New Media) Zoe Yew Publishing Services Team Head Clara Ng (email@example.com) Senior Publishing Services Executive Wendy Ong (firstname.lastname@example.org) Chief Executive Officer Loh Yew Seng (email@example.com) Strategic Planning Director Foong Seong Khong (firstname.lastname@example.org) Publishing Services Director Leong Tscheng Yee (email@example.com) Corporate Communications Head Chin Soo Fang (firstname.lastname@example.org) Vice-President, Human Resources Irene Lee (email@example.com) Shape Singapore is published by SPH Magazines Pte Ltd, 1000 Toa Payoh North, News Centre, Annexe Block, Level 8, Singapore 318994 tel 6319-6319 ● fax 6319-6345 ● ad sales enquiries 6319-6281 ● e-mail firstname.lastname@example.org Distributed by Circulation Department, Singapore Press Holdings. Printed by Toppan Security Printing Pte Ltd, registration no. 199408108K SPH Magazines registration no. 196900476M ● MCI (P) 047/01/2018 All rights reserved. No part of this publication may be reproduced in any form or by any means without the written permission of the publisher. The views and opinions expressed or implied in Shape are those of the authors or contributors and do not necessarily reﬂect those of the publisher. Call 6388-3838 for back issues or e-mail email@example.com. Shape, Copyright © by Meredith Corporation and SPH Magazines Pte Ltd. All rights reserved. Shape is a trademark of Meredith Corporation and is under licence from Meredith Corporation. This trademark may not be used or reproduced without the permission of Meredith Corporation. Meredith Corporation Chairman and Chief Executive Officer Stephen M. Lacy Chief Development Officer John S. Zieser International Director Mike Lovell Visit Shape at www.shape.com.sg Shape is available on board Singapore Airlines First and Business Class. Advisory Board CARDIOLOGY Dr Goh Ping Ping, cardiologist and echocardiologist, Mount Elizabeth Medical Centre COMPLEMENTARY AND ALTERNATIVE MEDICINE Sebastian Liew, medical herbalist and naturopath, Sebastian Liew Centre Dora Ng, principal acupuncturist, Complementary Integrative Medicine Clinic, Tan Tock Seng Hospital DENTAL Dr Christina Sim, consultant, restorative dentistry, National Dental Centre DERMATOLOGY Dr Cheong Wai Kwong, consultant dermatologist, Specialist Skin Clinic Dr Eileen Tan, consultant dermatologist, Eileen Tan Skin, Laser & Hair Transplant Clinic EAR, NOSE & THROAT Dr Kenny Pang, consultant, Asia Sleep Centre EXERCISE SPECIALIST Joan Liew, director and personal trainer, Fitness Factory GASTROENTEROLOGY Dr Gwee Kok Ann, medical director and consultant gastroenterologist, Stomach Liver and Bowel Clinic GYNAECOLOGY Dr Tan Thiam Chye, consultant obstetrician and gynaecologist, KK Women’s and Children’s Hospital Dr Christopher Chong, consultant obstetrician and gynaecologist, Chris Chong Clinic NUTRITION Jaclyn Reutens, clinical dietitian, Aptima Nutrition & Sports Consultants Vanessa McNamara, dietitian, www.thetravellingdietitian.com ONCOLOGY Dr See Hui Ti, senior consultant, Medical Oncology, Parkway Cancer Centre OPHTHALMOLOGY Dr Lee Sao Bing, medical director, Shinagawa Eye Centre 6 | SHAPE MAY 2018 PSYCHIATRY Dr Adrian Wang, consultant psychiatrist, Dr Adrian Wang Psychiatric and Counselling Care SPORTS MEDICINE Dr Jason Chia, head and senior consultant, Sports Medicine & Surgery Clinic, Tan Tock Seng Hospital Dr Patrick Goh, consultant sports physician, Sports Medicine International Dr Ben Tan, sports physician, head and senior consultant, Changi Sports Medicine Centre; medical director, Singapore Sports Medicine Centre WEIGHT MANAGEMENT Adjunct Associate Professor Tey Beng Hea, senior consultant endocrinologist, Division of Medicine; consultant I/C, Weight Management Programme, Ng Teng Fong General Hospital; member of NUHS INSTITUTE OF MENTAL HEALTH Call 6389-2222 or visit www.imh.com.sg. NATIONAL HEALTHCARE GROUP Call 6496-6000 or visit www.nhg.com.sg. PACIFIC HEALTHCARE Call the 24-hour hotline: (65) 6883-6966 or visit www.pachealthholdings.com. PARKWAY HOSPITALS SINGAPORE For information on Parkway hospitals – Parkway East, Gleneagles and Mount Elizabeth – call the 24-hour hotline: (65) 6735-5000. RAFFLES HOSPITAL/RAFFLES MEDICAL Call the 24-hour hotline: (65) 6311-1111 or visit www.rafflesmedicalgroup.com. SINGHEALTH Visit www.singhealth.com.sg. JURONG HEALTH SERVICE Visit www.juronghealth.com.sg. Any views expressed by the Members of the Editorial Advisory Board in this magazine are their own, and do not necessarily reﬂect the views of this magazine, nor are they sanctioned by this magazine. Members of the Editorial Advisory Board do not, by virtue of their membership, endorse or support any product or service advertised, or articles featured in this magazine. The articles in this magazine are for your information only. Do not substitute them for the advice of a qualiﬁed healthcare practitioner or professional advisor. From The Editor’s Desk Make time for things that matter LOVE, Connect with us on 8 | SHAPE MAY 2018 Shapesingapore PHOTO TAN WEI TE HAIR JOY TAN/THE STYLE ATELIER, USING GOLDWELL MAKEUP NIKKI FU, USING URBAN DECAY O n a typical week, I work out four to five times, and my go-to exercises include running, calisthenics, HIIT, and yoga. But I don’t stick to a fixed schedule. If I’ve had a particularly tiring week, for instance, I’ll do more yoga classes than usual to calm my mind and release tension in my muscles. If my work and social calendars are packed to the brim, then I’ll turn to shorter workouts like HIIT. I find that keeping things flexible helps me stick to my fitness routine. Exercising regularly is even tougher if you have kids and other commitments, but that doesn’t mean that it can’t be done. In celebration of Mother’s Day on May 13, we’ve profiled three fit Singapore-based women who have full-time jobs and kids. Go to pg 38 to find out their secrets to working out consistently. You’ll be inspired to get moving! Besides that, this month’s food and nutrition stories are worth a mention. If you’ve been trying to eat less meat and more greens, you’ll love the plant-based recipes on pg 76. They prove that vegetarian and vegan meals can be really delicious. And if you have a love-hate relationship with carbs, you might be pleased to know that they are not evil. In fact, carbs are good for you. More on pg 82. And on that note, I’d like to bid farewell to all of you as this is my last issue as editor of Shape. Thank you for your support over the past two years. I loved working with my team and truly had a wonderful time. Enjoy the issue! TEAM SHAPE IN ACTION... In need of new workout clothes? Check out the two fashion spreads by art director Ray. The Triaction by Triumph spread on pg 68 showcases gorgeous gear, while the outfits from DKNY’s Sport collection on pg 96 are so stylish you can wear them out of the gym. You can find time to exercise even if you children. Team Shape spoke to three mums – who have one to four children each – and found out how they stay fit and healthy. Turn to pg 38. A good cleansing oil is a must-have in your beauty arsenal if you wear sunscreen and makeup regularly. Intern Claudia compiled the best ones. See pg 94. SHAPE MAY 2018 | 9 SHAPE BUZZ Follow us on social media for exclusive behind-the-scenes sneak peeks, the latest health, ﬁtness, food and beauty scoops... and more! www.facebook.com/shapesingapore www.instagram.com/shapesingapore Zarelda enjoys a light workout pedalling across old railway tracks at the Gangchon Rail Park outside Seoul. Find time for yourself and recharge with a good night’s sleep. If you must have instant coffee, choose Nescafe’s new variants with less or no sugar added. Editor Zarelda (left) with cycling enthusiast and Dutch diplomat Margriet Vonno (middle). What we love about evening runs is the reward of a beautiful sunset. Za’s Roseholic Lipsticks provide intense hydration for up to 12 hours. 10 | SHAPE MAY 2018 These guilt-free shirataki noodles are perfect if you’re trying to cut down on carbs. One of the best motivations to exercise is a workout buddy. Feeling rejuvenated after a morning of energising yoga poses and deep stretches. Capella’s new vegan high tea has sweet and savoury dishes that are plant-based, gluten-free and refined sugar-free. We love this vibrant Urban Decay x Kristen Leanne Kaleidoscope Dream Eyeshadow Palette. Don’t neglect the importance of strength training. The best view comes after the hardest climb. Roasted veggies are always a good idea. Getting our stretch on at the new Core Collective co-working space. Start your day right with a wholesome breakfast. SHAPE MAY 2018 | 11 In the May issue… Eat Right M POWERED BY NATURE TEXT MARNIE SOMAN SCHWARTZ PHOTOS TED CAVANAUGH FOOD STYLING JAMIE KIMM PROP STYLING EMILY MULLIN/HELLO ARTISTS Vegan and vegetarian diets can fuel your energy and improve your workout, the latest science shows. Here’s why, plus some fresh and satisfying ideas. ore and more fit women are choosing vegan and vegetarian eating plans, driving their workouts with veggies, fruit, beans, nuts, and seeds. And it works. “Vegan and athlete don’t seem like they should go together, but a lot of people are surprised to find that plant-based eating improves their performance,” says Matt Frazier, a coauthor of The No Meat Athlete Cookbook. In a study at Arizona State University, vegetarian and vegan endurance athletes had better cardiovascular fitness than – and were just as strong as – meat-eating athletes, perhaps in part because these diets are typically higher in healthy carbs, says study author and dietitian Heidi Lynch. Vegan and vegetarian runners also eat better overall, other research shows. “When you train hard, you burn more energy and put stress on your body,” says dietitian and certified running coach Claire Shorenstein. “You need to eat more as a result, including a variety of plant-based foods that are nutrient-dense and high in antioxidants, like fruits, veggies, nuts, and seeds. They help counteract the stress and reduce the risk of injury.” As for protein, most vegans get plenty, as long as they eat a wide variety of whole foods, Claire says. Tofu and tempeh are great sources, as are whole grains, legumes, nuts, and seeds. When going meat-free, be To ﬁre up for tomorrow morning’s cardio LOADED SPAGHETTI SQUASH From The No Meat Athlete Cookbook by Matt Frazier and Stepfanie Romine SERVES: 2 > ¼ cup sun-dried tomatoes, chopped > 1 cup homemade or storebought marinara sauce > Chopped fresh basil, for garnish > Cashew cream (optional) ACTIVE TIME: 10 MINUTES TOTAL TIME: 55 MINUTES > 1 large spaghetti squash > Kosher salt > Black pepper > Dried herbs, such as oregano or basil > 2 jarred roasted red peppers, chopped > 2 cups baby spinach, chopped > ½ cup canned or frozen and thawed artichoke hearts, roughly chopped > ¼ cup pitted kalamata olives, chopped > 1 cup cooked chickpeas 3. In a medium bowl, stir together the red peppers, spinach, artichokes, olives, chickpeas, and sun-dried tomatoes. 1. Preheat the oven to 200 deg C. Line a baking sheet with parchment. 4. Spread half the marinara sauce inside the squash halves, then divide the vegetable mixture between the halves. Top with remaining marinara and bake for 15 minutes. 2. Slice the squash in half, scoop out the seeds, and sprinkle the insides liberally with salt, pepper, and dried herbs. Place on baking sheet, cut side down, and bake about 30 minutes or until the squash is fork-tender and cooked through. Nutrition facts per serving 456 calories, 11g fat (1.1g saturated), 78g carbs, 15g protein, 19g ﬁbre, 1,657mg sodium 5. Garnish with basil and serve with cashew cream if desired. SHAPE MAY 2018 | EAT RIGHT | 05-ER Power by Nature_.indd 108 Shape May 2018 L0418-34/peihua 4/4/18 3:23 PM 1st proof 05-ER Power by Nature_.indd 109 Shape May 2018 L0418-34/peihua 109 4/4/18 3:23 PM 1st proof Pg 76 Want to go vegetarian? Follow our beginner’s guide. Eat Right You can stop cutting carbs T TEXT LESLEY ROTCHFORD PHOTO 123RF.COM THEY BOOST YOUR ENERGY AND HELP YOU BURN FAT, SCIENCE NOW SAYS. LEARN HOW TO FUEL UP THE HEALTHY WAY. 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 ﬁbre, 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 registered dietitian Cassandra Forsythe, 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, 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 Taylor, 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, 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 optimise 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, four grams of carbs per kilogram 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, Michele 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 ﬁbre, 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, a registered dietitian and nutritionist in New York City and the author of The Small Change Diet. Aim for 25 grams of ﬁbre per day, from foods like oats, beans, whole grain bread and pasta, and produce. A good rule of thumb: 20 per cent of a food’s carbs should come from ﬁbre, Cassandra says. That means a slice of bread with 15 grams of total carbs should contain three grams of ﬁbre. 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, Cassandra 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 fuelled. SHOULD YOU CARBO-LOAD BEFORE A RACE? DIGITAL EXCLUSIVE! Eating a big bowl of pasta the night before a competition really does work – it boosts the body’s glycogen stores to keep you fuelled for the entire run, Michele says. The top mistake amateur athletes make, though, is not starting their carbo-loading 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 per cent of your total calories for three days before the big event,” Michele says. It’s ﬁne to have bagels, pizza, pasta, and potatoes – they all turn into energising glucose. Need to lose weight? These are the best carbs to eat when you're trying to shed excess kilos. The digital edition of Shape is available for download at the App Store and Google Play. 108 | EAT RIGHT | SHAPE MAY 2018 SHAPE MAY 2018 | EAT RIGHT | 05-ER Carbs_.indd 108 Visit www.shape.com.sg/subscription for more details. 05-ER Carbs_.indd 109 Shape May 2018 L0318-261 / Sammi 1st proof 109 28/3/18 3:00 PM Pg 82 The best carbs to eat when you’re trying to lose weight. Look Great News Look Great News The ugly side of stress S tress causes hormonal imbalance in your body which makes everything go out of whack, wreaking havoc on the regularity of your periods, causing hair loss, lowering your immune system, and also causing skin to suffer many ill effects. Here’s what stress does to your skin, and what you can do about it. TIRED EYES When people say “oh, you look tired”, it is more often than not in reference to your eyes. Stress can lead to sleeplessness, which translates to dark circles and eye bags as circulation is adversely affected. This mars the brightness of your peepers, making eyes look drawn, droopy, and dull. We know that getting at least eight hours of sleep is easier said than done. But try to switch off and wind down an hour before bedtime. Read a book or watch a relaxing show. As for eye care, pick an eye cream with caffeine to boost microcirculation and use an eye massager to stimulate the area to zap eye bags and dark circles. To conceal those eye circles use a cream-based concealer that’s made for the eye area so the formula won’t cake and sink into ﬁne lines and creases as your eye area moves a lot. Instead of just applying concealer to the small stripe under the eye, spread it in an inverted triangle shape extending down to the top of your cheeks, this will hide any dullness more effectively. SKIN BREAKOUTS Skin can react in many different ways when you’re stressed. Basically skin becomes imbalanced, so you can bid goodbye to a perfectly ﬂawless complexion when you’re under continuous pressure. To deal with acne breakouts, you need two things – a zit-drying solution and a pimple concealer that has anti-inﬂammatory ingredients. The former usually has salicylic acid and tea tree oil to disinfect and soothe the war zone. And the latter covers the offending spot and also has treatment beneﬁts to help it heal. Hydrating heroes U se a face mask a day to keep skin dryness and dullness away. This is something I’ve been practising religiously for the last ﬁve years and it has seriously made a difference in my complexion. There are many types of masks out there – mud packs, sleeping masks, sheet masks and the like, but I tend to gravitate towards sheet masks on most days. Sheet masks are pampering, hydrating treats and they always leave my mien plump and glowing after. Having been a major mask addict for a while now, here are my recommendations for the best sheet masks to try. DRY, FLAKY SKIN Skin’s moisture levels can take a hit when you’re stressed, so load up on lightweight water-based moisturisers to replenish moisture. At night, use a richer lotion or cream formula which also helps to lock moisture in while skin repairs itself internally. DULL, SALLOW COMPLEXION When you’re all tensed and tired out, your skin will inevitably look it too as blood ﬂow and circulation will take a dive. Slough off dull, dead skin and rev up skin’s turnover by using a gentle face scrub every alternate day. And use a tinted moisturiser to put some healthy colour into your face until the stressful period passes. HAIR PROBLEMS Even if your skin doesn’t show any obvious signs of the stress you’re under, the negative effects can manifest in other ways such as through your hair. It could be thinning, meaning growth is slowed down, greying, or worse… falling out. If you notice that your hair isn’t growing as fast as usual or if your shower drain cover is getting clogged with fallen strands at a faster rate, that’s a red ﬂag. See a trichologist for professional assessment or advice. Or if you can manage stress on your own and just need a little hair help, try a scalp-stimulating lotion or even a hair supplement. DIGITAL EXCLUSIVE! Unwind with these soothing lavenderinfused products. The digital edition of Shape is available for download at the App Store and Google Play. 80 | LOOK GREAT | SHAPE MAY 2018 05-LG News_.indd 80 Now available at 28/3/18 3:00 PM ● Wei Yu Zhu Dewy Brilliance Sheet Mask ($40 for four masks, Sephora) This silky mask is saturated with the goodness of Traditional Chinese Medicine (TCM) herbs like yu zhu (Solomon’s seal) and goji berries. The essence contains high levels of vitamin A and amino acids to quell inﬂammation and moisturise skin. ● For Beloved Girl Skin Renewal Mineral Cloud-Silk Mask ($16 for three sheets, www.sephora.sg) The key ingredients in this silky mask are calcium derivatives and botanical extracts to speed up your skin’s natural skin renewal process. This helps to minimise the appearance of pores while imbuing skin with a healthy glow. sheet of this face-and-neck mask is infused with 30ml of serum to nourish and hydrate skin. The key ingredient in the formula is Harungana plant extract that’s supposed to help improve skin tone and density. Each use results in less visible ﬁne lines, plus this comes with special slots that you can hook over your ears to hold the mask in place – no dripping, no sliding. ● Dr Morita Hyaluronic Acid Essence Mask ($19.80 for 10 sheets, Watsons) The packaging of this might be off-putting to those who can’t read mandarin, but this is actually my go-to sheet mask for its affordable price point and efficacy. Each sheet is doused in hydrating ingredients to deeply moisturise and nourish parched skin. The mask adheres well, doesn’t feel sticky and leaves my complexion more radiant after each use. ● Clarins Super Restorative Instant Lift Serum Mask ($38 for a sheet or $160 for ﬁve sheets) Talk about a luxurious experience. Each ● For Beloved One Melasleep Whitening BioCellulose Mask ($63 for three sheets, Sephora) This is my Holy Grail brightening face mask and is a hot favourite among the beauty writers and editors in the office. The masks are made of a biocellulose material that’s said to enhance your skin’s absorption of the essence. Every use guarantees a ﬁrmer, deeply hydrated and more luminous complexion. I always use this the night before big events like weddings and ﬁnd that I hardly need to use any base makeup the next morning. TEXT DAWN CHEN MAIN PHOTO 123RF.COM 38% off! 1st proof TEXT MELISSA CHEW FOR WWW.HERWORLD.COM PHOTO 123RF.COM Get our digital edition at Shape May 2018 L0318-261 / Sammi 88 | LOOK GREAT | SHAPE MAY 2018 Shape May 2018 L0418-34 / Sammi 1st proof 4/4/18 2:42 PM 05-LG News_.indd 88 Pg 86 Feeling stressed? Unwind with these soothing lavenderinfused products. Shape May 2018 CL0418-7 / Sammi 2nd proof 9/4/18 7:35 PM Your Life Shape FIND BALANCE EVERY DAY! TEXT ESTELLE LOW PHOTO 123RF.COM Just stand up Most people pile on weight as they get older, but there’s a foolproof way to turn the tide and actually shed some kilos: Stand instead of sit for at least six hours a day. According to a study in the European Journal of Preventive Cardiology, this simple act burns 0.15 calories more per minute than sitting, based on a 65kg person. That works out to an extra 54 calories torched a day. Keep this up daily and you can expect to lose 2.5kg in a year. Of course, these ﬁgures assume your food intake remains the same. (Obviously, you shouldn’t eat more if you don’t want to gain weight!) SHAPE MAY 2018 | SHAPE YOUR LIFE | 13 Shape Your Life News I n case you haven’t heard, phubbing is the act of snubbing someone in favour of your mobile phone – and it is becoming increasingly common. The term phubbing (pronounced far-bing) was coined in 2012 as part of a campaign by Macquarie Dictionary, and has been widely used since then, thanks to the growing smartphone usage. Remember when your friend kept looking at her phone while you were out shopping with her? Or when she couldn’t stop checking for messages over dinner? Whether or not phubbing is justiﬁed – perhaps you have an urgent message 14 | SHAPE YOUR LIFE | SHAPE MAY 2018 to reply to, or you’re trying to avoid an awkward conversation – it is considered rude most of the time. A recent large-scale survey by Singapore Polytechnic students found that a majority of young adults in Singapore aged 15 to 35 perceive phubbing to be harmful to relationships with their partner, friends and family. The effect seems to be the greatest for romantic relationships. Of the 785 interviewed, 61.7 per cent felt that phubbing deteriorates the quality of conversation, while 58.2 per cent believed phubbing negatively affects their relationship with their partner. And here’s the interesting part: Men are more particular about phubbing than women are. According to the survey, 62.8 per cent of males agreed that phubbing worsens their relationship with their partner, compared to 54.5 per cent of females. So the next time you’re out with your man (or anyone else you value), it’s best to leave your phone in the bag – unless you have established a mutual phubbing ‘protocol’, like if everyone uses their phones at a speciﬁed time, or if you know for sure that they wouldn’t hold it against you. After all, no one likes to be phubbed. It’s the new-age way of ostracising. TEXT ESTELLE LOW PHOTOS 123RF.COM ARE YOU GUILTY OF PHUBBING? Shape Your Life News SNOOZE NO MORE YOUR HORMONES GET MIXED UP In the morning, your melatonin levels start falling naturally as a signal to your body that it’s time to wake up. This is when cortisol – also known as the stress hormone – kicks in. Cortisol levels peak just before waking and help to boost your hunger and energy levels to prep you for the day. When you continuously get up, hit snooze and fall back 16 | SHAPE YOUR LIFE | SHAPE MAY 2018 asleep, your brain gets confused. It struggles to correctly register when it should trigger the release of the right hormones. As such, you’ll end up feeling more tired when you ﬁnally get out of bed. YOUR TOILET HABITS SUFFER Ever noticed how it seems to be easier to poop in the mornings? That’s because digestive functions are also affected by sleep-wake cycles. At night, your colon generally lies dormant as you sleep. But once you wake, your colon does the same and starts contracting to move poop down your intestines, priming you for toilet time. Hitting the snooze button ﬁve or six times is going to disrupt this process and can cause your poop habits to be thrown out of whack. YOU MAY FEEL HUNGRIER IN THE DAY Similarly, your tummy also stirs once you wake up. Ghrelin, the hormone that increases appetite, should rise when your alarm goes off. But when you constantly shut it down by putting your body through a sleep-wake- sleep-wake cycle, your hunger cues go haywire. Your body might release ghrelin earlier or later than normal and trigger hunger pangs at strange timings of the day, such as just before bed or in the late morning, causing you to snack or eat more. YOU FEEL GROGGIER If it’s hard to peel your eyes open when your alarm sounds in the morning, it’s going to be even harder when you let yourself fall back asleep only to be jolted awake 10 minutes later. Your body can’t ﬁgure out when it’s supposed to kick-start the hormones associated with being awake and this can make it even harder to get out of bed. Worse still, this brain fog may last throughout the day and leave you lethargic and unproductive. The same thing applies if you naturally wake up just before your alarm – don’t force yourself to go back to sleep for that extra 10 or 15 minutes. You’ll end up feeling groggier than if you’d just gotten out of bed early. TEXT DAWN CHEN PHOTOS 123RF.COM W hen it’s still dark outside and your alarm goes off, your ﬁrst instinct might be to hit the snooze button. Just 10 more minutes, you tell yourself. And when it rings again, you ﬁnd yourself hitting snooze, yet again. Just another 10 minutes. And before you know it, you’re locked in this vicious cycle of snoozing and feeling like death when you ﬁnally get out of bed. The truth is, all that ‘extra sleep’ isn’t doing your body any good since you’re not actually getting any quality rest. Instead, it’s seriously messing up your sleep-wake cycles and that is bad news for your health. Here’s why. I SLEEP DAY AND NIGHT. WHY AM I SO TIRED GET ALL YOUR HEALTH, FITNESS, WEIGHT LOSS AND BEAUTY QUESTIONS ANSWERED AT shape.com.sg SINGAPORE SINGAPORE’S ONLY MIND & BODY GUIDE FOR WOMEN 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. 18 | SHAPE YOUR LIFE | SHAPE MAY 2018 TEXT PAM O’BRIEN PHOTOS MARK WILLIAMS + SARA HIRAKAWA STYLING BRIT AND KARA ELKIN/STARWORKS ARTISTS HAIR ANDREW FITZSIMONS/BA-REPS.COM FOR ALTERNA HAIRCARE MAKEUP ARIEL TEJADA MANICURE STEPHANIE STONE/FORWARD ARTISTS FOR ESSIE SET STYLING DANIELLE VON BRAUN/ART DEPARTMENT Shape Your Life Celebrity living her Luisa Beccaria Linen Tulle Embroidered Eyelet dress (www. modaoperandi.com). SHAPE MAY 2018 | SHAPE YOUR LIFE | 19 Shape Your Life Celebrity Rosetta Getty Square Neck dress (www.rosettagetty. com). Duvenay Vintage Turquoise earrings and Vintage Turquoise ring (both at www. duvenay.com). 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 per cent when I feel my best,” says Shay, 31, 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 TV series You, a romantic thriller that premieres 20 | SHAPE YOUR LIFE | SHAPE MAY 2018 later this year in the US; has her own production company and a multi-year 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. Zimmermann Corsair Flutter Lace top (www. us.zimmermann.com). Jacquie Aiche 14k Rose Gold Triple Cross Drop Stud earring and 14k Rose Gold Open Pyramid ring (both at www.jacquieaiche.com). SHAPE MAY 2018 | SHAPE YOUR LIFE | 21 Shape Your Life Celebrity Zimmermann Painted Heart Sun Midi dress (www.us.zimmermann .com). Clyde Pinch Panama hat (www.clyde.world). Sarah & Sebastian Lucid Diamond choker (www. sarahandsebastian.com). J.Luu Pearl and Diamond Bar necklace (www. jluujewelry.com). Lady Grey 18k Gold Plated Bronze ring (www.ladygreyjewelry.com). I really love It gives me confidence to know that my body 22 | SHAPE YOUR LIFE | SHAPE MAY 2018 working out. is getting stronger when I exercise. SHAPE MAY 2018 | SHAPE YOUR LIFE | 23 Shape Your Life Celebrity Malia Mills Bacall top and Lynley bottoms (both at maliamills.com). Tabula Rasa Kayes fringe jacket (tabularasa-ny.com). Zimmermann Statement Drop earrings (us. zimmermann.com). Love Culture Copper Low Scoop bikini top (loveculture.com). Zimmermann Painted Heart Sun Midi skirt (us.zimmermann.com). Jacquie Aiche 14k Rose Gold 5 Diamond Spaced Out choker necklace (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 certain speed, I’ll go even faster. 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 MAY 2018 | SHAPE YOUR LIFE | 25 Shape Your Life THE CONSISTENCY CODE 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. 26 | SHAPE YOUR LIFE | SHAPE MAY 2018 C TEXT MIREL KETCHIFF PHOTOS 123RF onsistency is one of the most powerful tools you have. “Your brain actually craves it,” says Andrew Deutscher, managing director of the Energy Project, a US-based performanceimprovement 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. However, consistency alone gets dull. Spur-of-the-moment experiences add newness and keep you engaged. They tap into your brain’s reward centre, 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. DIG DEEP You have to start with a solid base of consistency before you add spontaneity to the mix. To make those healthy behaviours 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, author of I Know How She Does It: How Successful Women Make the Most of Their Time. 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 room to play increases your dedication overall, the Journal of Building a little flexibility into your routine increases dedication to it, research shows. 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: Accomplishing More by Managing Your Time, Attention, and Energy. “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. 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. Enjoy the comfort of a routine, but keep an eye on your results so you know when you need to make changes. Check in with yourself about once a month, Andrew 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. SHAPE MAY 2018 | SHAPE YOUR LIFE | 27 JOIN OUR AND GET INTO THE BEST SHAPE OF YOUR LIFE! Get stronger, ﬁtter and healthier with the Strong Fit Squad, a newly launched community that focuses on exercising smart, eating right and living well! SQUAD GOALS WORK OUT TOGETHER ACHIEVE OUR FITNESS GOALS GET EXCLUSIVE DEALS & DISCOUNTS Be part of our squad at strongtsquad.sg now! Healthy Live TEXT DIVYATA RAUT PHOTO 123RF.COM ARM YOURSELF WITH KNOWLEDGE! It’s not uncommon to clamp your nostrils shut to contain a sneeze, either as a habit or out of politeness. Howeve e r, in a study published in BMJ Case Report or s, ear, nose and throat specialists are now warning that holding your nose shut during a sneeze could seriously harm your health. This is because a considerable amount of air pressure builds up in your lungs before it is expelled out of the e nasal cavity d ing the act of sneezing. If the nasal passage dur is cla c mped shut, this build-up of ai air may cause phy ysic s al trauma in the pipes around d the t throat and d ea e r areas. Other potential probl b ems that could occ oc ur: diaphragm injuries, rup ptured e blood vesselss in in the eyes, and ruptured or o weakened blood vessels in the brain. Yikes! The next time your nose starts to twitch, please sneeze. SHAPE MAY 2018 | LIVE HEALTHY | 29 Live Healthy News BREATHE EASY 1 HUMIDIFIER Dry air causes your mucus to become thicker. This results in congestion of your nasal passages where mucus cannot be drained out properly. The humidity in the air has a huge impact on your sinuses. A humidiﬁer provides moist air to effectively 30 | LIVE HEALTHY | SHAPE MAY 2018 soothe dryness, irritation or itch in your sinuses. Try using one nightly to minimise discomfort. 2 DRINK WATER 3 HOT SOUPY FOODS Downing enough water keeps the whole body hydrated, and that includes your sinuses. Water will also help to keep your mucus thin for it to ﬂow smoothly. Steer clear of caffeine or alcohol as they may cause dehydration. Hot liquids can help loosen mucus and soothe dryness in your throat. Choose foods that come with thin soup bases like chicken noodle soup. It may sound like an old wives’ tale but a study published in Chest Journal found that chicken soup may contain antiinﬂammatory mechanisms that improve the condition of upper respiratory tract infections. 4 GET RID OF ALLERGENS 5 HYGIENE If your sinus problems are triggered by allergens, it would be wise to take measures to allergy-proof your home. You can start by using bedding with allergen barriers and keeping your pets out of your bedroom. Avoid having rugs and carpets as they trap dust easily. You should also wear a mask when you have to clean dusty areas in your house. If these measures do not suffice, invest in an air puriﬁer with an allergy ﬁlter for a cleaner and more ventilated home. Practising good hygiene habits may be common sense but it is something many of us often take for granted. Grime and dirt TEXT CLAUDIA TAN AND DAWN CHEN PHOTOS 123RF.COM S inuses produce mucus to keep the insides of your nose moist and to keep allergens and pollutants away. Sinus problems can be triggered by allergies, or very often because of anatomical deviations like having narrow sinuses. And these issues can be a real pain especially when you’ve got a long day ahead of you. If you ﬁnd yourself often waking up with congested nasal passageways or a runny nose, here are ways to cope with your easily irritated sinuses to set your day right. from your hands may transfer to your sinuses easily when you touch your face. Wash your hands frequently to protect yourself. 6 TAKE A HOT SHOWER 7 HOT COMPRESS 8 LIGHT EXERCISE 9 NASAL SPRAY The heat and steam from a hot shower can relieve congestion and sinus pressure. Run a hot shower with the doors closed and inhale the steam. Showering with hot water can also provide some relief for your discomfort. Alternatively, inhaling the steam from a bowl of hot water works too! If the pressure in your sinuses starts giving you a headache, soak a cloth in hot water and place it over your eyes while lying down. Doing so can help to warm your nasal passages and ease the pressure. “The secret to living well and longer is: eat half, walk double, laugh triple and love without measure.” HEAR, HEAR TIBETAN PROVERB Brisk walks or slow jogs can help to clear your sinuses as they may trigger your passages to open up when you take deep breaths. But it is important to know your limits and stop immediately if it is worsening your condition. If your sinus issues persist despite all the measures taken, consult a doctor and get a prescription for a nasal spray. There are several types of nasal sprays like a decongestant that helps to clear the stuffiness by shrinking the swollen tissues in your nose. Other types include antihistamine and corticosteroid nasal sprays. Your doctor will be able to tell you what suits you best. Upgrade your shower According to ﬁgures from the PUB, Singapore’s tap water contains an average of 2.45mg/l of residual chlorine, a ﬁgure much higher than other countries like Australia or the UK. This high chlorine content can cause problems like excessive hair fall or dry skin. And while you can’t change the mineral contents of our tap water, you can do something about it by using the Sonaki VitaC Showerheads ($59.90-89.90, www. sonakisingapore.com). Each showerhead comes with an in-built vitamin C ﬁlter that helps to neutralise 90 per cent of chlorine and chloramine levels in the water. Doing so is supposed to improve symptoms of chronic eczema, reduce hair loss and dandruff, and prevent dry skin. P.S. The showerheads are of a universal size and can ﬁt most shower hoses. Just screw them on to enjoy chlorine-free water in seconds! SHAPE MAY 2018 | LIVE HEALTHY | 31 Live Healthy “I suddenly became lactose intolerant after a bad bout of food poisoning.” DAWN CHEN DIDN’T EVEN KNOW THIS WAS POSSIBLE. S ometime last August, I had a serious bout of food poisoning. My stomach has not been the same since. From just food poisoning, it turned into a long-drawn battle with an incredibly weakened digestive system and, surprisingly, a severe case of secondary lactose intolerance. I’d never had a problem with dairy before this. I used to drink a cup of milk every other day and was a huge cheese eater. But since that August incident, I’ve come to accept that my stomach will churn and I’ll have the runs if 32 | LIVE HEALTHY | SHAPE MAY 2018 I drink even the slightest hint of milk. Initially, I thought it was because I was still recovering from food poisoning. But after seeing three doctors over the span of six months and tracking my diet, I realised that my biggest trigger for an upset stomach is dairy. The worst culprits so far are fresh milk, ice cream (the tragedy!) and yogurt. I seriously never thought that this could happen to me – or anyone else for that matter. And I’d never heard of anyone developing lactose intolerance after food poisoning. So, just what happened to my gut health? I sussed out Dr Gwee Kok Ann, medical director and consultant gastroenterologist at Gleneagles Hospital, to ﬁnd out more. Is it possible to develop lactose intolerance after a bad bout of food poisoning? DR GWEE Yes, it is possible. The enzyme responsible for digesting lactose, which is known as lactase, sits on the tips of villi, the ﬁnger-like projections on the internal intestinal lining. When there is an infection involving the small intestine, the lactase is bound to be damaged, thus reducing one’s ability to digest and absorb lactose. Sometimes, after an episode of food poisoning, certain functions of the intestine may change. Intestinal movements may become faster and more sensitive to gas, and an imbalance of the naturally-occurring bacteria in the colon can also result in greater fermentation of lactose, which again leads to more gas. This damage to the intestinal lining may take up to two months to recover. Is it possible to suddenly develop irritable bowel syndrome (IBS) after food poisoning? PHOTOS 123RF.COM DR GWEE An episode of severe food poisoning is a well-recognised cause of IBS. This is called post-infection IBS. Other common triggers of IBS include antibiotic treatment, majorly stressful life events and surgery to the gall bladder or pelvis. Sometimes, after an episode of food poisoning, certain functions of the intestine may also change. Intestinal movements may become faster and more sensitive to gas, and an imbalance of the naturally-occurring bacteria in the colon can also result in greater fermentation of lactose. Can someone who developed secondary lactose intolerance “train” their body to tolerate dairy again? DR GWEE Most people with secondary lactose intolerance do not lose all their ability to tolerate lactose. There is usually some residual lactase enzyme on the intestinal lining that will allow for absorption of small quantities of lactose. How well the intestine can handle the lactose load will also depend on the speed at which it moves through the intestine. The faster the intestinal movements, the worse the lactose intolerance will be. The trick is to avoid consuming dairy with substances that stimulate intestinal movements such as coffee, and to eat some food before consuming dairy. Taking probiotics could also help to improve the balance of colonic bacteria in the gut, so that there is less gaseous fermentation of lactose, and reduce inﬂammation in the colon so that it is less sensitive to gas. It is also possible for probiotics to promote recovery of lactase enzymes and improve intestinal permeability. Dr Gwee’s explanation sheds light on why I’m most intolerant to fresh milk, ice cream and yogurt since these are all non-solid items that pass through the intestinal tract very quickly. Currently, I’m slowly rebuilding my gut health by taking probiotic tablets daily. I’m also heeding the advice of Winnie Ong, fermentation expert and co-founder of local kombucha and keﬁr maker Craft & Culture, to order a mix of probiotic-rich foods like miso or kimchi whenever I eat out. This introduces different strains of good bacteria to my system to strengthen it. Since I was officially diagnosed as being lactose intolerant earlier in January, I’ve also been consciously avoiding dairy. So far, my efforts seem to be paying off. From needing to clear my bowels ﬁve or six times a day, I now go just once in the mornings (my usual). My gut seems less reactive as well, but I still don’t know if I’ll one day be able to tolerate dairy again. The thought of never indulging in a scoop of creamy gelato deﬁnitely saddens me, but it’s a price I’m willing to pay if it means good gut health. SHAPE MAY 2018 | LIVE HEALTHY | 33 Live Healthy A PRIZE FOR YOUR HEALTH Collagen is being added to everything from protein bars to coffee creamer, and with good reason. It can help you build strength, burn fat, and beat stress. Here’s the best way to tap into its powers. TEXT MIREL KETCHIFF PHOTO TED CAVANAUGH STYLING SARAH CAVE/EH MANAGEMENT C ollagen is taking the wellness world by storm. Once seen strictly as a skin plumper and smoother, it may have a whole range of health and ﬁtness beneﬁts, new research shows. For one, collagen seems to improve joint health. Athletes with exerciserelated joint pain, who took 10g of collagen daily had a reduction of their symptoms, a Pennsylvania State University study found. The protein, found naturally in your skin, tendons, cartilage, and connective tissue, may also help make you stronger and calmer. “Collagen contains the amino acids glycine and arginine, which help the production of creatine, a substance that enhances muscle strength,” says Dr Mark Moyad, author of The Supplement Handbook: A Trusted Expert’s Guide to What Works & What’s Worthless for More Than 100 Conditions. Glycine appears to have a calming effect on the nervous system, which can improve sleep, Dr Moyad says. And it blunts the body’s inﬂammatory response to stress, protecting the stomach lining from anxietyinduced damage. Since production of collagen slows in your 30s, bumping up your levels could be a smart move. But where you get it and how much you take are important. Try this four-point plan to determine the best sources and amounts for you. EASY BOOSTERS FOR A QUICK DOSE OF COLLAGEN ADD THESE TO YOUR MENU “The best source of collagen is from whole foods,” says McKel Hill, dietitian and founder of Nutrition Stripped (@nutritionstripped). If you’re eating a high-protein diet, you should be getting collagen, she says. All meat and ﬁsh have it, but the things we rarely eat, like the tendons, offer the most. So if you’re trying to boost your levels, Dr Moyad suggests bone broth, made by boiling those collagen-rich parts. Egg whites and gelatin (as Jell-O or mixed with milk and stirred into coffee) are good options, too. If you don’t eat meat, opt for plant sources of proline and glycine, two of the main amino acids in collagen, Dr Moyad says. You can get them in legumes like soya beans and spirulina, an edible blue-green algae that can be added to smoothies, as well as agar-agar, a substance derived from marine red algae that can replace gelatin in vegan desserts, he says. KNOW THE KEY PLAYERS Certain nutrients can kick-start the body’s production of natural collagen and maximise the effects of the collagen you get from foods or supplements. Dr Moyad calls out three vital factors: vitamin C and iron, which are both essential for collagen production, and omega-3 fatty acids, which protect the body’s collagen stores from damage. You can easily get them from foods like bell peppers, broccoli, and citrus fruits (vitamin C), as well as shellﬁsh, red meat, and dark leafy greens (iron), and salmon, mackerel, and other oily ﬁsh (omega-3s). PRIMAL KITCHEN COLLAGEN PROTEIN BARS With ﬂavours like coconut cashew and macadamia sea salt, plus 15g of protein, these are smart between-meal choices. Available on sg.iherb.com. TURN TO SUPPLEMENTS If you don’t eat much (or any) meat, you may want to consider collagen powder or pills if you’re aiming for a higher dosage, Dr Moyad says. Look for a supplement that’s approved for sale by the Health Science Authority (HSA). Start adding it to your diet slowly: First, take 1,000mg for two to three weeks. If you notice perks – your joints feel better or you fall asleep faster – stick to that dosage. But if you don’t see any effects, go ahead and increase your intake in increments of 1,000mg until you get results or hit 15,000mg, whichever comes ﬁrst, Dr Moyad says. TIME IT RIGHT If you’re using collagen to step up your workout performance, consume it within an hour after exercise, just as you would with any other protein. People who did so improved their muscle strength and mass, according to research published in the British Journal of Nutrition. That timing appears to be critical because your muscles may be able to use collagen better to grow immediately after a workout, study author Denise Zdzieblik says. On the other hand, if busting hunger is your goal, take satiating collagen in the morning or afternoon, depending on when you tend to get hungriest, Dr Moyad says. Supplementing your breakfast or lunch with a dose of collagen (it’s tasteless, so stir it into a smoothie or even water) will help take the edge off cravings VITAL PROTEINS COLLAGEN CREAMER Stir a spoonful of coconut, vanilla, or gingerbread creamer – which contains 10g of collagen – into your morning coffee. Available on sg.iherb.com. SHAPE MAY 2018 | LIVE HEALTHY | 35 Mother’s Day Special FIT S for life Then turn to the various workouts. We have three sequences that’ll strengthen your body from top-to-toe. The best part is, you’ll just need roughly fifteen minutes or so to do each of these home-based workouts, so fitting them into your busy schedule will be a breeze. PHOTOS 123RF.COM triking a good work-life balance usually becomes a challenge once you have kids, and maintaining a fitness routine is likely to become a fantasy, rather than a reality. But working out is important as a mum as it gives you the energy you need to run the household and it relieves stress, amongst other benefits. Whether you’ve recently given birth or stopped exercising for some time, this issue’s special will be useful. First, read about three Singapore-based mums who have found a way to juggle their jobs, kids and fitness routines. Their stories will inspire you to get off the couch. 36 | MOTHER’S DAY SPECIAL | SHAPE MAY 2018 SHAPE MAY 2018 | MOTHER’S DAY SPECIAL | 37 Mother’s Day Special Eva, 6 months Healthy and happy These three inspiring mums share their secrets to staying fit both during pregnancy and after having kids. ON YVONNE Jacket, $49, shorts, $39, and running shoes, $199, from New Balance. Cotton top, $29, from H&M. ON LEA Top, $24.99, and skirt, $29.90, from Cotton On Kids. Sandals, $24.95, from H&M. ON EVA Top, $16.99, from Cotton On Kids. Dress, $39.95, from Seed Heritage. 38 | MOTHER’S DAY SPECIAL | SHAPE MAY 2018 Yvonne, 38 Lea, 2 years & 11 months TEXT DAWN CHEN, ESTELLE LOW AND CLAUDIA TAN PHOTOS DARREN CHANG ART DIRECITON RAY TICSAY STYLING VIOLET FOO ASSISTED BY CLARK CHOO HAIR & MAEKUP BENJI OO USING YSL BEAUTY & GOLDWELL / KMS She finished a marathon with a personal best timing despite being six weeks pregnant As a former school gymnast for 11 years, 38-yearold Yvonne Chee has been active her whole life. She has always enjoyed sporting activities and switched to leisure running when she was older. Yvonne completed her ﬁrst marathon in 2007 and in 2013, she crossed the ﬁnish line of the Antarctic Ice Marathon and became part of the 7 Continents Marathon Club – an elite group of runners who’ve ran a marathon on all seven continents. Globally, there are only slightly over 200 members who qualify. Her next goal? Conquering the North Pole Marathon. Since she’s such an avid runner, it seems unsurprising that Yvonne has already completed 17 marathons to date. Her last marathon in March 2017 saw her representing Singapore at the New Taipei City Wan Jin Shi Marathon where she ﬁnished with a personal best timing of 3hr 23min. What she didn’t expect though, was that she was already six weeks pregnant with her second child at the time. “Had I known, I deﬁnitely wouldn’t have done a full marathon when I was still in my ﬁrst trimester,” says Yvonne. Thankfully, her pregnancy went by smoothly and her second daughter Eva was born in November 2017. Pregnancy tends to be a time when many women scale back their workouts, preferring to err on the side of caution and take things easy. But staying active also has its beneﬁts. Throughout her second pregnancy last year, Yvonne kept ﬁt by exercising daily. She took part in eight races – of up to 10km each – while she was expecting, and even ﬁnished in ﬁrst place during a 10km race she did when she was 20 weeks pregnant. “I ran until I was in my seventh month of pregnancy. In the last two months of my pregnancy, I switched to working out on stair climbers and elliptical machines at the advice of my gynaecologist as it became increasingly uncomfortable to run when my baby got heavier,” says Yvonne. To keep up with her ﬁtness regime, Yvonne also had to adjust to carrying more weight around while running, and to learn to overcome the fatigue she faced during her ﬁrst and third trimesters. “In order to cope, I adapted a ﬂexible approach for my training. I didn’t have a target pace or heart rate to hit and I continued running at a comfortable pace.” After all, a healthy mama means a healthy baby, and working out during her pregnancy was a way for Yvonne to feel good about herself in spite of the physical changes her body was going through. “Ultimately, it’s important to listen to both your doctor and your body. If you’re going through a normal pregnancy with no complications, I’d advise expecting mums to keep doing what they’ve been doing before they got pregnant – be it yoga, pilates, spinning or running – but to tweak the intensity and duration of the workouts accordingly,” she says. These days, as a mum to two young daughters, Yvonne only averages about ﬁve hours of interrupted sleep each night before she gets up at around 5am to run. Every workout is time away from her kids so she tries to sneak in her runs before they wake up. Though only four months post-partum at the time of the shoot, she runs daily for at least 50 minutes each time as she’s training for the London Marathon in April. But don’t be fooled into thinking it’s easy. When asked if there are days she wakes up and doesn’t feel like running, Yvonne will tell you point blank: “Every day! But I push myself to do it knowing I’ll feel better after a run. Working out is as important as eating and sleeping so if you make exercising a priority, it will happen.” I work out because… I want to stay healthy and because I enjoy the post-workout endorphin rush. To me, being a good mum means… loving my children for who they are and providing them with a safe and nurturing environment to grow up in. The thing I love most about being a mum is… waking up to my girls, watching them smile and grow up and ﬁnally understanding what true and unconditional love is. My children make me… a happy and contented person. My biggest time-saving tip is… to exercise during lunchtime at work. If I only have five minutes to work out, I will… pick up a skipping rope and skip. When other mums tell me they don’t have time to work out, I say… it’s about prioritising. My motto as a mum is… to try my best. I won’t know everything and may fail at times but at least I’ve tried and will learn from my mistakes. SHAPE MAY 2018 | MOTHER’S DAY SPECIAL | 39 Mother’s Day Special nya, 10 Doing a mix of workouts has helped her cope with four pregnancies & motherhood nyla, 6 dawn, 39 nykki, 2 ON NYA Dress, $39.90, from H&M. Reversible jacket, $119, from Guess Kids. Shoes, $69.95, from Seed Heritage. ON NYKKI Dress, $55.90, from Guess Kids. Sandals from H&M. ON DAWN Sports bra, $79, from Under Armour. Tights, $99.90, from Ivy Park at Topshop. Sports shoes, $149, from Under Armour. ON NYLA Dress, $63.90, from Guess Kids. Sandals, $24.99, Cotton On Kids. ON NYX Dress, $65.90, from Guess Kids. Shoes, $59.95, from Seed Heritage. 40 | MOTHER’S DAY SPECIAL | SHAPE MAY 2018 It’s hard to imagine life without exercise when you are Dawn Sim. The 39-year-old yoga and pilates instructor, and founder of Trium Fitness, has been active every day for as long as she can remember. From the tender age of six, she took part in swimming competitions, competed in track and ﬁeld, and went on to race in triathlons and marathons. As such, her weekly ﬁtness routine comprised running, swimming, yoga, pilates and resistance training at the gym. “I don’t take days off where I do nothing. I’m an advocate for daily exercise. Movement is therapy,” she says. Even when kids came – four, to be exact, Dawn kept working out by making smart Nyx, 12 modiﬁcations. “During my pregnancies, I did power walking instead of running, and swam two or three times a week to maintain my stamina. I continued to practise yoga and pilates daily as that helped with nausea and improved my mood and energy levels. I also did resistance training during my second, third and fourth pregnancies.” According to Dawn, exercising helped her avoid back pain, pelvic ﬂoor weakening and urinary incontinence, which are common complaints among new mums. Working out during pregnancy also let her maintain the strength she needed to manage her kids and household chores without help. Of course, she has had a fair share of obstacles. During her third pregnancy, Dawn had amniotic ﬂuid leakage, which meant that her baby was at risk of a premature birth. And in her fourth pregnancy, she suffered from excruciating pelvic pain that made it difficult to get in and out of bed. “Throughout these challenges, I scaled down or modiﬁed my movements so I could still get some exercise in. The key thing is to know how to safely modify the moves to avoid putting myself and baby at risk,” says Dawn, who got certiﬁed in pre- and post-natal yoga training as well as active birthing after having her second child. As if working out during pregnancy wasn’t challenging enough, maintaining a ﬁtness routine after having kids proved to be trickier. In her ﬁrst few years of motherhood, she lived in France and the US, as her husband, a Lieutenant-Colonel with the Republic of Singapore Air Force, was posted to those countries for work. “I didn’t have anyone to help me watch my kids, so I had to be creative in order to ﬁt in my postnatal workouts, housework, sending my older kids to school and back, and teaching yoga to the community where we lived,” Dawn recalls. That meant having to involve her thenbabies in her workouts, either having them on the mat or carrying them in the carrier. Dawn would also sneak in quick training sessions when they napped. Whenever she ran, cycled or hit the gym, she would take her kids along. Now that Dawn is back in Singapore for good, the parenting load is shared with her helper and retired parents. As you can imagine, Dawn’s sporty lifestyle has rubbed off on her daughters, aged 12, 10, six and two. The girls are often featured in her Instagram (@thatmomoffour) posts, imitating her movements or striking similar yoga poses. Though the family regularly does a host of activities together – such as yoga, aerial yoga, swimming, skating and hiking – Dawn has no expectations for her children to emulate her. She says: “I only want for them to be healthy and happy individuals who enjoy being active. Seeing how they respect and care for one another and others is what brings me the greatest joy. If they decide to pursue sports that they’re passionate about, I’m fully supportive.” Currently, her oldest girl Nyx, 12, bowls competitively, while second child Nya, 10, does gymnastics in school. I work out because… it improves the quality of my life and sets a great example for my children and those around me. To me, being a good mum means… being able to carry out my duties and promises to my children, and inspiring them to be amazing individuals. The impact is not there when you’re telling them to exercise and eat well, and you’re doing otherwise. The thing I love most about being a mum is… knowing that no one can ever take my place in my children’s hearts, and hearing them tell me “I love you mummy”. My children make me… always want to be the best that I can be. My biggest time-saving tip is… online grocery shopping! I dread waiting in line for anything. If I only have five minutes to work out, I will… do sun salutations! When other mums tell me they don’t have time to work out, I say… make time. To me, working out is as important as... brushing your teeth. My motto as a mum is… There is no way to be a perfect mother, but a million ways to be a good one. SHAPE MAY 2018 | MOTHER’S DAY SPECIAL | 41 Mother’s Day Special She’s inspired her nine-year-old daughter to love sports and work out every day natalie, 46 lilliana, 9 ON LILLIANA Hoodie, $44.95, from Seed Heritage. Shorts, $29, from Cotton On Kids. Sports shoes, $79, from Reebok Junior. ON NATALIE Sports bra, $65.60, and sports shoes, $139, from Reebok. Pants, $79.90, from Topshop. 42 | MOTHER’S DAY SPECIAL | SHAPE MAY 2018 HAIR & MAEKUP ERNEST LIM USING PERCY AND REED HAIR When Natalie Dau turned 46 years old earlier this year, she kicked off her birthday celebrations by competing in a friendly burpee challenge with her husband and their nine-year-old daughter, Lilianna. It’s clear that Natalie doesn’t run a typical household – and she isn’t your typical mum either. She is also an athlete, personal trainer, and entrepreneur – she runs her own ﬁtness website called The Daily Escape. Yes, she literally lives and breathes all things ﬁtness, but this hasn’t always been so. Natalie was previously working in the corporate world where frequent business trips and late-night conference calls were the norm. She made a career change in 2013 as she was looking for a new challenge, and the rest, as they say, is history. Most notably, she’s become a formidable competitor in obstacle course races. In 2015, she was talked into trying out the ﬁrst Singapore Spartan Race by the CEO of Spartan Race Australia. “I had no idea what I was in for,” she says. After the ﬁrst race, she was hooked and has since gone on to compete in these events on a global level. Her biggest ﬁtness achievement to date is ﬁnishing ﬁrst from Asia in the men’s and women’s category of the Spartan World Championships in the USA last year. Today, Natalie is also an ambassador for gyms like Tripleﬁt and brands like Reebok. She works out for at least 45 minutes every day, doing Crossﬁt, road running, track and/or gym sessions. You may think that juggling all these commitments will leave her no time to be a mother, but she has always made it a point to be present for Lilianna. In fact, Natalie has played a key role in developing her daughter’s active lifestlye. “As part of my time management, I try and get a lot of my exercise in when she is at school or before she wakes up, and then I am free to watch her participate in her own sports,” says Natalie. As such, Lilianna started swimming since she was six months old and was doing mini tennis and dance by the time she was two. Now, Lilianna does Brazilian jiu-jitsu, basketball, swimming and athletics. It has always been Natalie’s intention to expose Lilianna to various basic sports – the ones that will lay the foundation for her to do anything, she says. Sounds overwhelming? Not for Lilianna. Even on Mondays, her only free day of the week, she chooses to do some physical activities. “On Mondays, I relax, watch TV and sometimes go for a swim or downstairs to skateboard,” says Lilianna. “I want to be like mummy.” Growing up in a household where ﬁtness runs in the blood, and seeing her mother head out to run or hit the gym is nothing unusual to Lilianna. That’s why eating healthy and exercising has become part of her lifestyle, says Natalie. Under Natalie’s guidance, Lilianna has learned to make healthy food and lifestyle chioices on her own. She has only ever eaten at McDonald’s once in her life and she absolutely doesn’t mind that. Instead, she starts every morning with a smoothie and regularly packs salads to school. And when it comes to spending quality time as a family, working out together trumps other activities. They go for runs and Natalie brings Lilianna along for her athletics training twice a week and bootcamp workout once a week. I work out because... it makes me a nicer person. To me, being a good mum means... leading by example, empowering my daughter to be strong, and inspiring her to be the best that she can be. My daughter inspires me to... try new things and be a better human. My biggest time-saving tip is... always be prepared for the next day. I go to bed with my clothes planned ready, food organised and bag packed so I can hit the ground running. Literally! The investment in taking those 10 minutes at night to do so pays dividends the next morning. If I only have five minutes to work out, I will... do push-ups, air squats, situps, dips and burpees for 50 seconds each, taking 10 seconds of rest after each exercise. When other mums tell me they don’t have time to work out, I say... you need to make time as no one else is going to do it for you. To me, working out is as important as... eating. My motto as a mum is... don’t sweat the small stuff as no one is perfect. We are all doing the best we can. SHAPE MAY 2018 | MOTHER’S DAY SPECIAL | 43 Mother’s Day Special to the rescue Your living room is a workout waiting to happen, and we’ve got your quickie routine – the kids can join in too! ifteen minutes is your sweet spot, says trainer Courtney Wyckoff, the creator of ﬁtness company Momma Strong, who designed this workout so you can do it anywhere there’s enough space to hold a plank, With the right mix and intensity, “you won’t walk away thinking that you have to ﬁt in more.” Do as many reps of each exercise as you can for a minute before moving on to the next. 44 | MOTHER’S DAY SPECIAL | SHAPE MAY 2018 Standing with feet hip-width apart, lower into a squat so that hip crease is just below knee level. Jump straight up and land in a low squat. 2 PLANK JACK Start on ﬂoor in plank on palms. Maintaining upper-body position, jump feet out and in. Scale down Quickly step one foot out, then the other, then back in. 3 SUPER WOMAN Lying face down on ﬂoor, lift torso a few inches off ﬂoor and bend knees; reach hands back toward ankles and hold for 55 seconds. Scale down Lift upper body (arms extended forward) and straight legs a few inches off ﬂoor and hold. 4 TRICEPS DIP Sit on ﬂoor with knees bent, feet ﬂat, and palms on ﬂoor directly below shoulders; lift hips off ﬂoor several inches to start. Bend elbows directly behind you, about 90 egrees, then straighten arms to return to start. Scale up Walk feet forward a few steps to do dips. 5 UP UP, DOWN DOWN Start on ﬂoor in plank on forearms. Lift right forearm to plant palm on ﬂoor, straightening right arm, then repeat on left. Reverse movement back to forearm plank. 6IN-AND-OUT ABS Lie face up on ﬂoor with hands under tailbone and knees bent 90 degrees, feet in air (shins parallel to ﬂoor). Keeping upper body still, straighten legs so they form a 45-degree angle with the ﬂoor, then bring them back to start. Scale up Crunch up and hold upper-body position as you do reps. 7 LOW JACKS Standing with feet wide, toes turned out slightly, lower into a squat so that hip crease is just below knee level. Maintaining low position, jump feet in and out. Scale down Do standard jumping jacks. Repeat exercises 1 to 7. 8 PLANK HOLD Start on ﬂoor in plank on palms. Hold for 1 minute to ﬁnish circuit. Scale down Hold for 30 seconds; rest and repeat. TEXT MARY ANDERSON PHOTO 123RF.COM everyday intervals 1 LOW SQUAT JUMP Mother’s Day Special TEXT MARY ANDERSON PHOTO 123RF.COM Six moves to stand tall build a strong, sexy back Mums do heavy lifting and leaning every day. Here’s how to keep your posture on point to prevent imbalances and pain. H aving kids means lots of repetitive moves (toting, lifting, pushing) that can tweak your alignment. But shoring up your postural muscles – the ones that get the most taxed doing all of the above – is actually pretty simple. You’ll want to do moves and stretches that counteract the imbalances you’ve created. Alycea Ungaro, owner of Real Pilates studios in New York City, suggests using a 2-to-1 ratio: “If you’re weak on your left side – maybe it’s the arm or hip you don’t use to carry your kid – do a side plank on your left arm, one on your right, and then left again to even things out.” (The same ratio goes for stretching, only the extra TLC is for your tight, overtaxed side.) And when you’ve got 10 minutes, do the drills on the right from Shannon Crumpton, a postnatal ﬁtness specialist in Montgomery, Alabama. She uses these posture-strengtheners with her mum clients because, she says, “the best defence is a good offence.” 1 hip bridge 4 bird dog Lie face up on ﬂoor with knees bent and feet ﬂat, arms on ﬂoor by sides. Lift hips, squeezing glutes, so that body forms a straight line from shoulders to knees. Hold for 2 to 3 seconds, then lower for 2 to 3 seconds. Do 12 to 15 reps. Scale up Lift 1 leg as you’re in the bridge position. Start on all fours on ﬂoor. Simultaneously lift right arm forward and left leg behind you. Hold for 1 count, then lower to start position. Switch sides and repeat; that’s 1 rep. Do 10 reps. Scale up Do this move from plank position instead of on all fours. 2 goblet squat Stand with feet wide, toes turned out slightly, arms crossed (ﬁngertips on shoulders) or holding a 2 to 5kg dumbbell with both hands in front of chest, elbows bent by sides. Keeping chest lifted, lower into a squat so hip crease is slightly below knees. Hold 1 count and return to start. Do 12 to 15 reps. Scale up Hold a heavier dumbbell. 3 plank Start on ﬂoor in plank on palms, with body balanced between hands and feet. Keep abs tight so that your back is straight. Hold plank for 1 minute. Scale down Hold for 30 seconds, rest, and repeat. 5 heel-floor tap Lie faceup on ﬂoor with arms by sides and knees bent with feet in the air (shins are parallel to ﬂoor). Lower left heel to tap ﬂoor, then return to start. Switch sides and repeat; that’s 1 rep. Do 10 reps. Scale up Extend legs straight up and alternately lower heels to ﬂoor with straight legs. 6 Seated Spine twist Sit on ﬂoor with legs extended in front of you. Cross left leg over right, placing left foot on ﬂoor outside right knee. Rotate torso toward left, pressing right upper arm against left knee and reaching left arm slightly behind you, palm on ﬂoor. Hold for 30 to 60 seconds, then switch sides and repeat. SHAPE MAY 2018 | MOTHER’S DAY SPECIAL | 45 Mother’s Day Special Your belly, back in action Whether you’re newly post-baby or it’s been awhile since you exercised, these strategies will help you rebound with a core that’s as strong and flat as you need it to be. T here are some things you miss after having kids. “But ﬁt abs are deﬁnitely not something you need to say goodbye to,” says Michele Olson, an adjunct professor of sport science at Huntingdon College in Alabama, who has done tons of research on training those key core muscles. Will your abs be weak when you initially emerge from 40 weeks of pregnancy? “Yes,” Michele says, “because they’ve been overly elongated.” But they won’t be irretrievably stretched out like last year’s Spanx. It’s really the connective tissue, or fascia, of the 46 | MOTHER’S DAY SPECIAL | SHAPE MAY 2018 abdominal wall—and not the muscles—that becomes more elastic to accommodate your growing bump. For your abs to tighten up, they actually need to regain their muscle memory, so to speak. “After pregnancy, your abdominals have to relearn working in their normal range,” says Carrie Pagliano, a doctor of physical therapy at Georgetown University Medical Hospital, who has worked on rehabbing abs with postnatal women for 18 years. “The good news is that you can achieve great ab conditioning at all stages—whether it’s three weeks after delivery or after you’ve had your third child.” First, find your fat-burning pace Once you’ve gotten the green light from your doc to exercise – or it’s been some time since you’ve had a child – and you’re safely back at it, you need to work intervals into your cardio. High-intensity interval training, a.k.a. HIIT, is as close as you can get to zeroing in on lingering abdominal fat: Numerous studies show that doing HIIT is more effective at burning off ab fat selectively (it mobilises certain fat-releasing hormones called catecholamines) than doing steady cardio. Spin, take a sweaty circuit class, or simply alternate pushing your pace for a minute and then going easy for a minute. Then rep to reach your deep abs Here’s the deal: The reason why compression moves – think navel-to-spine exercises like planks – have perennial appeal to us, post-baby or not, is that they draw in that deepest of ab muscles, the transverse abdominis. Often referred to as the TA or TVA by trainers, this muscle is also unique in that Two smart moves for a trimmer belly: HIIT workouts to help burn off belly fat and the exercises below to firm your deepest abs. TEXT MARY ANDERSON PHOTOS 123RF.COM Tummy toner Sit on a stability ball (or a chair) with your feet planted on the ﬂoor. Inhale, expanding your belly, and then exhale, pulling your navel to your spine as deeply as you possibly can. Hold for one count, let your belly button halfway out, then forcefully pull it back in as you count “one” out loud (to make sure you’re not holding your breath). Do 20 reps, counting aloud. Rest (taking one big belly inhale and exhale) and repeat twice more. it’s the only one in your core that does a full 360 around your waist, and it therefore has superior cinch-you-in powers, Michele says. That’s a crucial property as you’re trying to pull it all together after pregnancy – especially since you’re also working on rekindling your abs’ contracting power. “If you learn how to activate the TA, you get that deep, underlying tension on the fascia that helps build the foundation of your core and improve ab separation,” Carrie says. “And pretty much everyone has some separation in pregnancy.” Many times, these mini gaps naturally patch themselves post-baby, she notes, but targeting the TA should get you there faster. (Curious whether your abs have any residual separation? Lie face up on the ﬂoor with knees bent, and crunch up as you press your ﬁngertips horizontally atop the center of your abs a few inches above the belly button to see if you feel any ﬁnger dipping lower than the rest. If so, there’s your gap. Do the same just below the belly button.) Wherever you are on your ab-ﬂattening mission, here are ﬁve moves designed precisely to tighten those deepest abs from trainer Anna Kaiser, founder of AKT studio in New York City. “Once you strengthen your TVA, you can move on to more intense exercises like jackknifes or plyometrics, which also recruit your superﬁcial ab muscles – the obliques and rectus abdominis, a.k.a. six-pack muscles,” Anna says. “Then your ab strength and deﬁnition will come even quicker.” Your bounce-back plan Belly burn Start on the ﬂoor (or a yoga mat) on all fours. Press into your palms and round your back (like cat pose in yoga). Pull your navel to your spine, then do small pelvic pulses (tucking your pelvis with little thrusts), exhaling each time and pulling your navel deeper to your spine. Do 20 reps. Rest and repeat. C curve with arm extension C curve with leg extension C curve with twist Sit on the ﬂoor with knees bent, feet ﬂat, and a small pilates ball (or a rolled-up towel) at the base of your spine. Round your lower back into the ball (so your torso forms a C shape), and draw your navel to your spine. Hold that position (but don’t hold your breath) as you slowly swing your straight arms up, then lower them to the ﬂoor. Do 10 reps. Rest and repeat. Start seated on the ﬂoor in the C-curve position with back rounded into a small pilates ball or a rolledup towel and navel pulled in to spine; keep hands by sides with ﬁngertips touching the ﬂoor. Maintaining hold, lift and extend your right leg directly in front of you. Bending knee, return right foot to ﬂoor. Do 8 reps, then switch legs and repeat. Rest and repeat. Repeat C curve with leg extension, this time very slowly twisting your torso toward the leg you lift. Start by lifting right leg and rotating torso and left shoulder toward right; return torso to center and lower leg. Do 8 reps, then switch sides and repeat. Rest and repeat. Scale up Hold 0.5 to 1.5kg hand weights to perform the exercise. Scale down Grab behind your knees for support. SHAPE MAY 2018 | MOTHER’S DAY SPECIAL | 47 n u R We ! d l r o W The 18 0 2 t s u g u k A c a r 19 T e c i t c a r P g n Relay a l l m k a 5 K m, 3 x , 10k m k 5 e 1.8km etitiv n u R y Comp l Fami #shaperun #weruntheworld SHAPESINGAPORE Co-Presenter Main Sponsor Official Shower Foam Official Drinking Water Grab the BEST race pack in town! Limited edition runner’s tote designed by Ang Ku Kueh Girl. CATEGORY LOYALTY* EARLY BIRD STANDARD YOUTH 14-21 years old Individual Buddies (two) Individual Buddies (two) Individual Buddies (two) 5KM $45 $80 $48 $88 $53 $96 $40 10KM $55 $100 $58 $108 $68 $116 $50 Squad Relay (3 runners x 5km) $129 $139 $155 - 1.8km Family Run for 2/3/4 - $50/$70/$90 $60/$80/$100 - *Loyalty refers to 2016/2017 Shape Run participants and current subscribers. Run the world with Shape! Sign up now at shape.com.sg/shaperun Official Training Partner Official Fitness Partner Official Isotonic Drink Organiser I DO ALL SORTS OF EXERCISES. WHY DO I STILL HAVE BELLY FAT GET ALL YOUR HEALTH, FITNESS, WEIGHT LOSS AND BEAUTY QUESTIONS ANSWERED AT shape.com.sg SINGAPORE SINGAPORE’S ONLY MIND & BODY GUIDE FOR WOMEN Get Fit SCULPT YOUR BEST BODY EVER! VER! PHOTO 123RF.COM The sound of music Hitting the gym can get boring after a while, so do this one thing to love it more: Listen to music. According to a study by Brunel University in London, those who plugged in to upbeat songs enjoy working out 28 per cent more than those who listened to nothing at all, and 13 per cent more than those who tuned in to a TED podcast. “We showed that music has the potential to increase beta brain waves and elicit a more positive emotional state,” said Brunel psychophysiologist and lead author of the study, Marcelo Bigliassi. So, go reorganise your Spotify playlists already. They might make a real difference to your #ﬁtgoals. SHAPE SHAPEMAY MAY2018 2018 ||GET GETFIT FIT|| 53 51 Get Fit News DO (the now) YOU “How do I motivate myself to get back on track after not working out as rigorously as I used to?” Forget the past and ﬁnd your new daily max. Many of us fall into the trap of setting high expectations for what our workouts need to look and feel like in order for them to be effective. I motivate myself by being real and asking, “Where is my body at today?” Maybe you’re simply dragging, and that’s ﬁne – it just means you pick a lighter set of weights than usual but end up hitting more reps. You know darn well that moving at any intensity is better than not moving at all. “What’s the best way to gain muscle? I want a rounder butt and also a breast lift.” Unlike with losing fat – where you can’t exactly target the areas you’re trying to trim – you can spot train for muscle gain. Building up certain body parts is a matter of working those muscles to total fatigue so they break down and rebuild better. For the booty, I always recommend pilates – moves like small concentrated leg circles and isolated side kicks – walking lunges, and weighted hip thrusters: Sit on the ﬂoor with your back against a weight 52 | GET FIT | SHAPE MAY 2018 bench (knees bent and feet ﬂat), holding dumbbells in both hands so the handles rest atop your hip crease; press hips up until your torso is parallel to the ﬂoor and your upper back is resting on the bench. For building up your chest, zero in on ﬂyes along with chest presses using an inclined bench instead of a ﬂat one. Aim for doing 15 to 25 reps with enough weight so that those last reps are tough to do – embrace the struggle! As a group instructor at many events, I get to work with tons of women. And I’m always overwhelmed by those of you who admit that the biggest obstacle in your ﬁtness journey is actually yourself. Or more speciﬁcally, your former self. (And considering that ﬁrst question on this page, we could use a deep dive into why.) It’s only human that we make comparisons with one another – especially with social media so rampant – but it turns out the greater adversary is the version of us when we were at our ﬁttest. Rather than celebrating how capable our bodies are and giving ourselves a pat on the back for having the mental toughness to even complete a workout, our mind goes, “Ugh, I used to run faster” or “Why is this so tough for me now?” And even, “I’ll never be as thin as I was then.” Any of this sound familiar? Trust me, it does for me too. My mind wanders all over when doing workouts each week, but I urge you to take the power back. You alone set the tone for your mindset. When you switch from chastising yourself to instead cheering yourself on, that plays out as you exercise and translates to a consistency that will ultimately drop you off at the doorway of your goals. So no more comparing you with a former self. Just show up and be in your body, at that moment, without judgment. JEN WIDERSTROM IS A FITNESS EXPERT, LIFE COACH, AND THE BEST-SELLING AUTHOR OF DIET RIGHT FOR YOUR PERSONALITY TYPE. PHOTO 123RF.COM Q MIND BEFORE BODY ULTIMATE ULTIMATE PERFORMANCE PERSONAL TRAINING PERFORMANCE Results, not promises. The World's Leading Personal Trainers Which Photo Most Resembles YOU? *12 WEEK TRANSFORMATION • Pregnancy weight gain, fast living catching up. • Self disciplined, consistent, prepregnancy figure. • Life seems harder than a few years ago, low energy, always tired. • Healthy inside and out. O OR • Confident. • Purposely avoid family photos, no longer confident. • In control. OTHER TRAINERS TALK ABOUT THEIR RESULTS. WE SHOW OURS. ACHIEVE REAL RESULTS WITH: • Personalized nutrition and training plans which evolve as your body changes 15 weeks 12 weeks 15 weeks 9 weeks 12 weeks • The most energetic personal training atmosphere in Singapore • Regular BodyProphet ™ hormonal profiling 12 weeks 12 weeks 12 weeks 12 weeks 15 weeks 12 weeks 12 weeks 6 months 12 weeks 4 months NOW YOU TOO CAN ACHIEVE MAXIMUM RESULTS IN MINIMUM TIME. CONTACT US TODAY FOR YOUR COMPLIMENTARY TRAINING SESSION TEL: 65 6536 8649 EMAIL: SG@UPFITNESS.COM WWW.UPFITNESS.COM.SG UP SINGAPORE 8 CROSS STREET #01-01 PWC BUILDING SINGAPORE 048424 LONDON | MANCHESTER | MARBELLA | HONG KONG | SYDNEY | DUBAI | AMSTERDAM | LOS ANGELES Get Fit News UP YOUR GAME Running will be much more effortless when you’re in these high-performing (and stylish) shoes. Under Armour Hovr Sonic Women’s Running Shoes (from $179) Under Armour’s latest cushioning technology, Hovr, strikes a ﬁne balance between cushioning, responsiveness and energy return, giving a lifting effect with every stride. Suitable for long distances, these kicks have soft, ﬂat-knit uppers for optimal ventilation so your feet stay dry even in humid conditions. The ﬁrm tongues and external heel counters provide a snug, locked-in ﬁt. New Balance Fresh Foam Lazr HypoSkin Women’s Running Shoes ($159) Thanks to the low-cut bootie construction, these sleek shoes are easy to slip on. They boast a sock-like ﬁt, and uppers made of a lightweight, supportive material called Hyposkin which adapt to the shape of your feet. Deep, laserengraved ﬂex grooves in the midsoles improve shock absorption and allow your feet to move naturally. Merrell Bare Access Flex Knit Women’s Trail Running Shoes ($189, Royal Sporting House) These barely-there knit shoes are just what you need to conquer a trail run. The stretchy uppers hug every contour of the feet, so you’ll always be in control whether you’re sidestepping a branch or navigating a slope. The grippy outsoles give great traction and ground feel too. TEXT ESTELLE LOW Reebok Fast Flexweave Women’s Running Shoes ($149) The uppers are made with a ﬁgure-8 weave method that offers tailored ﬂexibility in the forefoot and midfoot areas. Pressuremapping technology is used in the outsoles to ensure maximum responsiveness and stability. Good for speed runs and races. Asics Gel-Nimbus 20 Platinum Women’s Running Shoes ($289) Built for runners of all levels, this is the lightest model in Gel-Nimbus history. The shoes use Asics’ proprietary FlyteFoam midsoles that are the perfect combination of soft and springy. Plus, this platinum design features a metallic heel counter, reﬂective stripes and a special-edition sockliner – something the style-conscious wouldn’t want to miss. 54 | GET FIT | SHAPE MAY 2018 I RUN EVERY DAY. WHY CAN’T I LOSE WEIGHT GET ALL YOUR HEALTH, FITNESS, WEIGHT LOSS AND BEAUTY QUESTIONS ANSWERED AT shape.com.sg SINGAPORE SINGAPORE’S ONLY MIND & BODY GUIDE FOR WOMEN Get Fit 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. 56 | GET FIT | SHAPE MAY 2018 FIT FASHION Mei L’ange Mya swimsuit (www.meilange.com). Roxanne Assoulin Straight Away Hoopla earrings (www. roxanneassoulin.com). TEXT SARA ANGLE PHOTOGRAPHY SARAH SILVER STYLING JENN BARTHOLE HAIR ITALO GREGORIO/BRYAN BANTRY FOR ORIBE HAIR CARE MAKEUP ANASTASIA DURASOVA/THE WALL GROUP FOR MAKEUP FOR EVER MANICURE KELLY B/DEFACTO INC. FOR CHANEL LE VERNIS A NEW ANGLE When you work your body in all directions, it nets standout results. You maximise 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 body-firming workouts employ lightresistance 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 fibre. “You can really bring out all these little muscles for a big visual impact,” Stephen says. Top models swear by the method (including Maryna Linchuk, seen here, who has regularly modelled 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 Stephen, 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.” FIT FASHION Camilla and Marc Riley Rouched shirt (www. camillaandmarc. com). Lamarque Mariel crop top (www. lamarquecollection .com). Kacey | Shana St. Tropez bikini bottom (www.kaceyshana.com). Aldo Elitivia sneakers (www.aldoshoes.com). Jenny Bird Serra ring (www.jenny-bird.com). Get Fit SMART MOVES We asked Stephen to develop a sample of his method, using his inventive glider exercises, that would especially tighten the lower body, a P.volve speciality. 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,” Stephen says. “Plus, every move is full body, so you’ll burn through calories.” FIT FASHION PH5 Iris Asymmetric dress (www.shopbop.com). Nike Roshe One sneakers (www. nike.com). HOW IT WORKS Do these moves in the order shown for the number of reps indicated. To scale up the standing glider moves, incorporate a resistance band looped around ankles. b 1 STANDING SIDE SQUEEZE [A] Stand with feet hip-width apart, holding a dumbbell in each hand. Step extended right leg behind you, resting on forefoot (heel up), and raise right arm straight overhead, palm forward to start (left arm remains bent by side). [B] Engaging left glute, bring bent right knee out to side at hip level as you rotate pelvis 90 degrees to the right and lower right arm toward knee. (Squeeze right obliques and left glute at top of move.) Return to start. TOTAL TIME Up to 45 minutes YOU WILL NEED Free weights, Sliding discs a REPS 8 reps per side 2 CROSS-BODY TWIST a b AND REACH [A] Stand with feet hip-width apart, holding a dumbbell in each hand. Step extended right leg behind you, resting on forefoot (heel up), and raise left arm straight overhead, palm facing right, to start (right arm remains bent by side). [B] Bring right arm across body at chest height, rotating torso toward right and reaching up through left arm, as you extend arm out to left side. Return to start. REPS 8 reps per side SHAPE MAY 2018 | GET FIT | 59 Get Fit a b 3 BOOMERANG [A] Start on ﬂoor in plank on palms, with each foot atop a gliding disc. [B] Keeping upper body still, slide both feet up and out to sides in a half-circle motion (don’t bring feet up beyond waist level and keep your hips from piking up). [C] Then pull knees in toward chest as you slide feet together (squeezing core, glutes, and inner thighs). Reverse motion back to start position. REPS 8 60 | GET FIT | SHAPE MAY 2018 c FIT FASHION Lorna Jane Breathe Deep bra (www.lornajane. com). Milly Gathered Kori pants (www.milly.com). Marc Jacobs Marc220/S sunglasses (www. solsticesunglasses.com). Get Fit MEET OUR MODEL 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. Maryna 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. FIT FASHION Adidas UltraBoost Parley sneakers (www.adidas.com). TLA by Morgan Stewart Navy bra (www.touchelosangeles. com). Tory Sport Chevron leggings (www.torysport. com). 62 | GET FIT | SHAPE MAY 2018 a b 4 STRAIGHT PUSH-BACK [A] Holding a dumbbell in each hand, stand with feet hip-width apart and left forefoot atop a gliding disc. Step extended left leg behind you, resting on forefoot (heel up), and raise both arms straight overhead, palms facing forward, to start. [B] Slide left leg back 2 to 3 inches by hinging over hips and pushing the butt back. Hold for 1 count, squeezing left glute, then slide left foot forward to return to start. REPS 8 reps per side SCALE DOWN Keep arms by sides. 5 TWIST OPEN [A] Stand with feet hip-width apart, right forefoot atop a gliding disc, and arms bent out to sides at chest height (hands stacked in front of chest) to start. [B] Slowly slide right foot out to side, pivoting on forefoot, as you rotate hips and torso toward left. Squeeze glutes and return to start. REPS 8 reps per side a b SHAPE MAY 2018 | GET FIT | 63 Get Fit 6 INSIDE ANGLE SQUEEZE [A] Stand with feet hip-width apart, right forefoot atop a gliding disc, and place left hand on hip. Slide right foot slightly behind left foot (but keep knees even with each other) and bring bent right arm by side with palm at shoulder height to start. [B] Slide right foot straight back on glider (directly in line with left foot) as you reach right arm diagonally upward. (Squeeze glutes and feel the stretch in your abs.) Reverse motion back to start position. REPS 8 reps per side SCALE DOWN Keep both hands on hips. a a b 7 BACK DIAGONAL SLIDE b [A] Stand with feet hip-width apart, right forefoot atop a gliding disc and arms bent out to sides at chest height (hands clasped in front chest) to start. [B] Slowly slide right foot diagonally back and out to side, rotating torso and hips toward right as you slide. Squeeze glutes and hold for 1 count. Reverse movement back to start. REPS 8 64 | GET FIT | SHAPE MAY 2018 STRONG SIDE Now back to those glutes, your body’s biggest muscle group. “There’s a hundred ways to work your glutes,” Stephen says. Consider the squat: P.volve’s approach first turns it into what Stephen 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, Stephen says, the more dramatic the lift. FIT FASHION Kendall + Kylie Mesh Striped dress (www.kendall-kylie. com). Monika Chiang Giada sandals (www.monikachiang. com). Tommy x Gigi Gigi Hadid Racing gloves (www. tommy.com). SHAPE MAY 2018 | GET FIT | 65 Get Fit GET LEAN AND MEAN Strength sets meet the adrenaline rush of boxing for a hard-hitting routine. Bring it on. A As if boxing didn’t already pack a huge calorie-burn payoff, Rumble gym in New York City has remixed the usual rounds of punches to include highintensity strength training so you’ll maximise your afterburn too. “I designed the workout to represent a 10-round ﬁght that incorporates the science of boxing, HIIT, and metcon [metabolic conditioning],” says Noah Neiman, a Rumble cofounder and a Nike-endorsed trainer. Rather than go all 10 rounds with a heavy bag (Rumble uses a water-ﬁlled Aqua Punching Bag to cushion the blows), you start with three rounds of boot camp moves using dumbbells. These are followed by three rounds of punches and then two more rounds of boot camp, before ﬁnishing with another couple of rounds of punches. The result is like stacking two 66 | GET FIT | SHAPE MAY 2018 YOUR WORKOUT INTENSITY Hard (RPE:* an 8 or a 9 out of 10) TOTAL TIME 35 minutes YOU’LL NEED A pair of 5- to 15-pound dumbbells, a timer (try a free app like Interval Timer) total-body workouts on top of each other (in boxing, the power behind your punches should be generated from your legs and core, not solely your arms). The strength intervals turn up the resistance of a typical boxing routine, while the non-stop series of punches will have your muscles – and metabolism – seriously burning. “It’s an amazing way to build stamina,” Noah says. And also to lean out – throwing punches at a rapid-ﬁre pace burns some 400 calories per hour. Noah designed this weights-and-shadow-boxing combo routine to get you plenty sweaty. See the Punch Guide (next page) for form pointers on each of the punches, then go to it. “You’ll walk away from this workout smiling and drenched,” Noah says. CALORIES BURNED 387 (this calorie burn is based on a 63.5kg woman). *Rate of perceived exertion; see www.shape.com.sg/rpe HOW IT WORKS Start with a 5-minute warm-up (do 1 minute each of walking lunges, trunk twists, high knees, jumping jacks, plank), then complete each 3-minute round as indicated; rest between rounds only if needed. ROUND 1 •10 lunge curl to presses: Holding dumbbells in each hand, arms by sides, lunge forward with left leg and then curl weights to shoulders and press them overhead. Reverse motion back to start. Switch sides and repeat. •10 push-ups with shoulder taps: Do 5 push-ups, then hold a plank as you alternate tapping one hand to opposite shoulder. Do 10 reps total. Finish with 5 push-ups. Scale down Do push-ups from knees. Scale up Alternately lift one leg as you do push-ups. TEXT MARY ANDERSON PHOTOS 123RF.COM ROUND 2 •8 air squats •8 renegade rows: Start on ﬂoor in plank, holding a dumbbell in each hand, palms facing each other. Drive left elbow behind you to row weight by ribs. Return to start; switch sides and repeat. •18 mountain climbers Scale down Do modiﬁed plank on knees for rows. Scale up Bring knee toward opposite elbow for mountain climbers. ROUND 3 •5 thrusters: Stand with feet hipwidth apart, holding a dumbbell in each hand with weights at shoulders, elbows bent by sides, and palms facing each other. Squat down, then forcefully stand up, pressing weights directly overhead. Lower dumbbells to start position, then return to squat; repeat. •5 burpees: Crouch down and place palms on ﬂoor. Jump feet back into plank, then jump feet forward and jump straight up, clapping hands overhead. •20 tuck jumps Scale down Do squat jumps instead of tuck jumps. Scale up Do push-ups during burpees. ROUND 4 Do each of the four punch combos for 45 seconds. Throw the ﬁrst punch in each combo with your dominant arm and the second with your non-dominant, except where front and back are noted. •Jab, Jab •Jab, Cross •Cross, Cross •Front Uppercut, Back Uppercut ROUND 5 •Front Uppercut, Back Uppercut •Front Uppercut, Front Uppercut •Jab, Cross, Front Uppercut •Back Uppercut, Back Uppercut ROUND 6 •Jab, Cross, Front Hook •Jab, Cross, Front Hook, Back Hook •Front Hook, Back Hook •Front Hook, Back Hook, Front Uppercut, Back Uppercut ROUND 7 •10 boxer sit-ups: Do non-stop cross punches as you go. •20 scissor kicks: Lying face up on ﬂoor, alternately raise legs straight up as you reach opposite “There’s something inherently empowering in honing your fight skills. It’s knowing that you could hold your own in any situation,” Noah says. PUNCH GUIDE JAB Start in ﬁghting stance, feet staggered, left in front of right (or non-dominant leg forward, dominant leg back), with ﬁsts by chin. Punch straight forward with right (or dominant) arm. CROSS Start in ﬁghting stance, then punch right arm across body toward left at shoulder level, pivoting on right foot to square hips as you punch. FRONT HOOK BACK HOOK Start in ﬁghting stance, then bring right elbow (bent at 90 degrees) out to side at shoulder level, pivoting on feet so hips face right. Forcefully punch right arm toward left so that forearm is parallel to chest, pivoting on right toes to square hips as you punch. This is the same as a front hook but with the non-dominant arm. FRONT UPPERCUT Start in ﬁghting stance, then bring right elbow back (close to ribs) so ﬁst is by hip. Forcefully punch ﬁst upwards, pivoting on right toes to square hips. BACK UPPERCUT This is the same as a front uppercut but with the non-dominant arm. hand toward toes. •30 crunches Scale down Instead of scissors, do bicycle crunches. Scale up Instead of crunches, do V-ups. ROUND 8 •10 squat one-twos: Squat down and then throw a jab, then cross as you stand. •20 chatter ﬁve-sixes: Shuffle your foot position as you throw a front uppercut and then a back uppercut. •10 push-ups with mountain climbers: Between push-ups, do two mountain climbers. Scale down Do regular squats. Scale up Do 10 mountain climbers between push-ups. ROUND 9 •Jab, Cross, Front Uppercut, Back Uppercut •Jab, Cross, Front Hook, Front Hook •Back Hook, Back Hook, Front Uppercut •Front Uppercut, Back Uppercut, Front Uppercut, Back Uppercut ROUND 10 •Cross, Cross, Front Hook •Jab, Jab, Back Uppercut •Front Hook, Back Hook, Front Uppercut •Jab, Cross SHAPE MAY 2018 | GET FIT | 67 SWEAT IT OUT Turn heads at the gym with these looks from the latest Triaction by Triumph collection. Magic Motion Pro Padded sports bra, $89.90. Cardio capri, $129. SHAPE SPECIAL Magic Motion Pro sports bra, $89.90. Cardio shorts, $49.90. Triaction by Triumph bag. Magic Motion Pro sports bra, 89.90. Muscular tank top, $59.90. The Fit-ster shorts, 69.90. Control Lite sports bra, $89.90. Triaction by Triumph singlet. Highwaisted performance leggings, $129. STYLING DOLPHIN YEO ASSISTED BY AMANDA TAN PHOTOGRAPHY FRENCHESCAR LIM ASSISTED BY PHYLLICIA WONG ART DIRECTION RAY TICSAY HAIR JENNY LEE/MONSOON (NOVENA) USING SCHWARZKOPF PROFESSIONAL MAKEUP GINGER LYNETTE USING KAT VON D BEAUTY MODEL LINDA ORYSZEWSKA/AVE Eat Right FUEL YOUR BODY! PHOTO 123RF.COM Your new power nut Walnuts don’t get the same attention as almonds and peanuts, but they’re just as dynamic, new research shows. Eat a handful a day and you can count on: A healthier gut. Walnuts can increase the diversity of good gut bacteria such as lactobacilli, according to research from Louisiana State University. Study author Lauri Byerley suspects it’s because of the nut’s high ﬁbre content. Fewer cravings. People who drink a smoothie blended with walnuts each day for ﬁve days may be more likely to snack on healthy, low-cal foods, since the nut sparks the brain’s appetite-control centres, the journal Diabetes, Obesity and Metabolism reports. More Zen. The alpha-linolenic acid in walnuts may help keep your blood pressure low even if you’re anxious, protecting your heart, research from Penn State University shows. SHAPE MAY 2018 | EAT RIGHT | 71 Eat Right 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 ﬂavour bomb of a meal, says food blogger Tieghan Gerard (@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 favourites, like: + Brie + Havarti + Fontina + Muenster + Blue or Gorgonzola 4 Next, layer on fruits or veggies: + Freshly sliced figs, persimmons, pears, or apples + Whole cranberries + Jams, like blueberry or fig + Roasted vegetables, like kale, zucchini, or peppers + Greens, like spinach, arugula, or shredded brussels sprouts + Caramelised onions + Sun-dried tomatoes + Marinated artichokes or olives Finally, add some crunchy texture or bold flavour: + Slivered almonds + Herbs, like thyme or sage + Bacon or prosciutto + Honey + Spreads, like peanut butter, pesto, harissa, or tapenade 72 | EAT RIGHT | SHAPE MAY 2018 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 PHOTO TED CAVANAUGH FOOD STYLING JAMIE KIMM PROP STYLING SARAH CAVE/EH MANAGEMENT + Cheddar + Gruyère + Mozzarella or burrata + Goat cheese or feta + Swiss Eat Right News Breakfast jars This homemade omelette 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.” 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 470ml mason jar, combine the chopped apple and 1½ teaspoons each coconut oil and pure maple syrup. Microwave until tender, 2 to 3 minutes. Carefully remove the jar from the microwave, add ½ 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. GREEK OMELETTE WITH FETA, TOMATOES, AND OLIVES SERVES: 1 ACTIVE TIME: 2 MINUTES TOTAL TIME: 10 MINUTES > 2 eggs > ¼ cup crumbled feta cheese > 10 cherry tomatoes, halved > 5 kalamata olives, pitted and chopped > 1 scallion, thinly sliced (about 2 tbsp) > 2 large basil leaves, thinly sliced, plus extra for garnish (optional) 74 | EAT RIGHT | SHAPE MAY 2018 > ¼ tsp extra virgin olive oil > 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 470ml wide-mouthed mason jar. Screw on the lid. 2. Just before cooking, shake until the mixture is well blended. Remove the lid and microwave until the omelette rises to 5cm from the top of the jar and the eggs are mostly set, 1½ to 2 minutes. Let rest for 5 minutes. 3. Carefully remove jar from microwave. Sprinkle with basil if desired. Nutrition facts per serving 311 calories, 23g fat (8.9g saturated), 6g carbs, 19g protein, 1g ﬁbre, 1,182mg sodium In a 470ml mason jar, combine ¼ cup milk, 1 egg, and 1 teaspoon cinnamon. Cover and shake to blend. Cut a small banana into 0.5cm-thick rounds and a slice of whole grain bread into 2.5cm 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 per cent 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. PHOTO TED CAVANAUGH FOOD STYLING JAMIE KIMM PROP STYLING SARAH CAVE/EH MANAGEMENT PEANUT BUTTER & BANANA FRENCH TOAST I ALWAYS EAT SALAD. WHY AM I STILL FAT GET ALL YOUR HEALTH, FITNESS, WEIGHT LOSS AND BEAUTY QUESTIONS ANSWERED AT shape.com.sg SINGAPORE SINGAPORE’S ONLY MIND & BODY GUIDE FOR WOMEN Eat Right Powered by nature Vegan and vegetarian diets can fuel your energy and improve your workout, the latest science shows. Here’s why, plus some fresh and satisfying ideas. TExT Marnie SoMan Schwartz PhoTos ted cavanaugh Food sTyling JaMie KiMM PRoP sTyling eMily Mullin/hello artiStS M ore and more fit women are choosing vegan and vegetarian eating plans, driving their workouts with veggies, fruit, beans, nuts, and seeds. And it works. “Vegan and athlete don’t seem like they should go together, but a lot of people are surprised to find that plant-based eating improves their performance,” says Matt Frazier, a coauthor of The No Meat Athlete Cookbook. in a study at Arizona state University, vegetarian and vegan endurance athletes had better cardiovascular fitness than – and were just as strong as – meat-eating athletes, perhaps in part because these diets are typically higher in healthy carbs, says study author and dietitian heidi lynch. Vegan and vegetarian runners also eat better overall, other research shows. “When you train hard, you burn more energy and put stress on your body,” says dietitian and certified running coach Claire shorenstein. “you need to eat more as a result, including a variety of plant-based foods that are nutrient-dense and high in antioxidants, like fruits, veggies, nuts, and seeds. They help counteract the stress and reduce the risk of injury.” As for protein, most vegans get plenty, as long as they eat a wide variety of whole foods, Claire says. Tofu and tempeh are great sources, as are whole grains, legumes, nuts, and seeds. When going meat-free, be To fire up for tomorrow morning’s cardio Loaded Spaghetti SquaSh From The no Meat Athlete Cookbook by Matt Frazier and Stepfanie Romine SerVeS: 2 ActiVe time: 10 minuteS totAl time: 55 minuteS > 1 large spaghetti squash > Kosher salt > Black pepper > dried herbs, such as oregano or basil > 2 jarred roasted red peppers, chopped > 2 cups baby spinach, chopped > ½ cup canned or frozen and thawed artichoke hearts, roughly chopped > ¼ cup pitted kalamata olives, chopped > 1 cup cooked chickpeas > ¼ cup sun-dried tomatoes, chopped > 1 cup homemade or storebought marinara sauce > chopped fresh basil, for garnish > cashew cream (optional) 1. Preheat the oven to 200 deg C. line a baking sheet with parchment. 2. slice the squash in half, scoop out the seeds, and sprinkle the insides liberally with salt, pepper, and dried herbs. Place on baking sheet, cut side down, and bake about 30 minutes or until the squash is fork-tender and cooked through. 3. in a medium bowl, stir together the red peppers, spinach, artichokes, olives, chickpeas, and sun-dried tomatoes. 4. spread half the marinara sauce inside the squash halves, then divide the vegetable mixture between the halves. Top with remaining marinara and bake for 15 minutes. 5. garnish with basil and serve with cashew cream if desired. nutrition facts per serving 456 calories, 11g fat (1.1g saturated), 78g carbs, 15g protein, 19g fibre, 1,657mg sodium shAPE MAy 2018 | EAT RighT | 77 Eat Right sure to get plenty of iron from foods like lentils and dark leafy greens, and pair them with vitamin C–rich choices such as bell peppers to maximise absorption. you may also want to supplement with B12 (which is mainly found in animal products and fortified foods; ask your doctor to check your levels), and you’ll need to keep tabs on your calcium intake too (broccoli, leafy greens, and fortified plant milks are all sources). “But as long as you eat enough and your diet is balanced and varied and consists of mostly whole foods, you probably have your bases covered,” Claire says. if a 100 per cent plant-based diet feels too radical, a part-time approach can also help energise you, says Jessica Murnane, the author of One Part Plant. “Eating one plant-based meal a day lets you experiment and find out if it works for you,” she says. get started with the hearty dishes on these pages. hoMe-cooK advantage faSt fuel Prepping plant-based meals can be easy and quick – these recipes require 20 minutes or less of hands-on time. 78 | EAT RighT | shAPE MAy 2018 Strawberry Shortcake rice biteS From The no Meat Athlete Cookbook by Matt Frazier and Stepfanie Romine SerVeS: 8 ActiVe time: 20 minuteS totAl time: 45 minuteS > 3 cups water > 3 cups sushi rice > ½ cup raw sugar, or to taste > 3 tbsp fresh lemon juice > ½ tsp pure vanilla extract > 2 cups strawberries, hulled and quartered > 3 tbsp chia seeds > Salt (optional) 1. Bring the water to a boil in a large saucepan, then reduce heat to medium-low and stir in the rice. Cook, stirring often, until soft, sticky, and tender, 15 to 20 minutes. For on-the-go energy 2. Transfer the cooked rice to a large bowl. Working quickly, add the sugar, lemon juice, and vanilla. stir thoroughly to combine and let cool slightly. 3. spread out a sushi mat or a silicone liner. Cover with plastic wrap and spread 1 cup rice on top. With wet hands, press the rice into a uniform ½-inch-thick layer. Place a row of strawberries, end to end, about 1 inch from the bottom edge. sprinkle with 1 teaspoon chia seeds. starting with the edge closest to you, roll the rice tightly into a cylinder, using the plastic wrap and mat to assist, pulling plastic and mat away from the rice as you roll. Repeat with the remaining ingredients. 4. sprinkle the outside of the rolls with salt to taste if desired. let sit for 5 minutes, then slice each roll into 8 to 10 pieces using a very sharp knife. Refrigerate for up to 2 days wrapped in parchment and plastic wrap, or freeze individual pieces for up to 3 months. nutrition facts per serving 306 calories, 2g fat (0.2g saturated), 70g carbs, 7g protein, 4g fibre, 11mg sodium For a postworkout meal corn cakeS with bLack bean Spread From one Part Plant by Jessica Murnane SerVeS: 8 ActiVe time: 20 minuteS totAl time: 30 minuteS > 1 cup masa harina > 1 tsp sea salt, plus more for seasoning > ¾ cup plus 2 tbsp warm water > 1 cup corn kernels, from 1 large ear boiled or grilled corn > 1 430g can black beans, drained and rinsed > 2 tbsp fresh lime juice, or to taste > olive, grapeseed, or coconut oil > toppings like shredded greens, avocado, hot sauce, salsa, and pickled radishes 1. in a medium bowl, whisk together the masa harina and salt. slowly stir in the warm water until combined, then stir in corn, using hands if needed. Cover dough and set aside for 10 minutes. 2. in a food processor, pulse together the beans, lime juice, and a pinch of salt until almost smooth. Taste and add more salt or lime juice if needed. 3. divide the dough into eight equal pieces, then roll them into balls. one by one, place each ball between two pieces of parchment or plastic wrap and use the palm of your hand to gently flatten it into a 0.6cm-thick cake. 4. heat a pan over medium-high heat and add oil to coat. When the pan is hot, add the cakes in batches and cover with a lid. Carefully flip the cakes after about 3 minutes. Replace the lid and cook the other side, about 3 minutes more. 5. When corn cakes are done, transfer to a platter. Add a slather of black bean spread and your toppings and serve. nutrition facts per serving 502 calories, 44g fat (6g saturated), 25g carbs, 5g protein, 5g fibre, 638mg sodium shAPE MAy 2018 | EAT RighT | 79 Eat Right To reboot after a class piStachio coconut SquareS From one Part Plant by Jessica Murnane SerVeS: 12 ActiVe time: 10 minuteS totAl time: 20 minuteS > 1 cup raw shelled pistachios, plus more roughly chopped for topping (optional) > 1 cup rolled oats > ½ tsp sea salt > ¼ cup pure maple syrup > 2 tbsp olive oil > ⅓ cup unsweetened coconut flakes > raw honey (optional; omit if vegan) 1. Preheat the oven to 180 deg C. line a 23cm square pan with parchment. 2. in a food processor with the s blade attached, process the pistachios, oats, and salt for about 30 seconds, until they start to form a meal. While the motor is still running, drizzle in the maple syrup and olive oil until the meal begins to come together into a crumbly, almost-wet dough. 3. Press the dough evenly into the pan and cover with coconut flakes and chopped pistachios if using. Bake 10 to 12 minutes, until the coconut is golden brown and the dough is cooked through. set aside to cool. 4. Carefully lift the cooled dough out of the pan by holding two sides of the parchment. Cut into squares. drizzle with honey if desired. TA P f o r more 80 | EAT RighT | shAPE MAy 2018 nutrition facts per serving 132 calories, 9g fat (2g saturated), 12g carbs, 3g protein, 2g fibre, 95mg sodium Join the Taste Society Today! Get to meet fellow food lovers who enjoy dining out, cooking or baking at Taste Society. Join us to get exclusive invites to cooking workshops, special dining deals & discounts! http://campaign.sphmsolutions.com/tastesociety/ Sign up here! Eat Right They boosT your energy and help you burn faT, science now says. learn how To fuel up The healThy way. 82 | EaT RighT | ShaPE maY 2018 TEXT lesley rotchford PhoTo 123rf.com You can stop cutting carbs 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 fibre, 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 registered dietitian Cassandra Forsythe, 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, 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 Taylor, 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, 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 optimise 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, four grams of carbs per kilogram 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, michele 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 fibre, 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, a registered dietitian and nutritionist in New York City and the author of The small change diet. aim for 25 grams of fibre per day, from foods like oats, beans, whole grain bread and pasta, and produce. a good rule of thumb: 20 per cent of a food’s carbs should come from fibre, Cassandra says. That means a slice of bread with 15 grams of total carbs should contain three grams of fibre. 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, Cassandra 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 fuelled. 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 fuelled for the entire run, michele says. the top mistake amateur athletes make, though, is not starting their carbo-loading 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 per cent of your total calories for three days before the big event,” michele says. It’s fine to have bagels, pizza, pasta, and potatoes – they all turn into energising glucose. TA P f o r more ShaPE maY 2018 | EaT RighT | 83 Your one-stop for fashion, beauty, trends and boys! Look Great TEXT MELISSA HENG FOR THE STRAITS TIMES PHOTO 123RF.COM BE AT YOUR MOST GORGEOUS! Puffy eye es from lack of o sleep, water er retention or poor blood cirrcul ulati ul a on ati n can n often oft e mak make e one o loo oo ok ti tire ired, unh ired unheallthy y and ol older der. Mr Yasu asushi shi Ishibashi, founder of Ja Japa Jap anese se cos cosme m icss label Three, says met improving im g bloo ood ciircu rc lat ation is the key to efficient ently red educi cing ng g and an preve e nting puffiness ess ar a oun nd the he e eye e s. Look for eye ey produc duc ucts tha ucts th t are re gen en ntle t , but tl b help to ﬁrm and hy hydr d te the skkin lik dra ike ke Three e Balancing Treatm atm ment e Eye en e Loti L tion on ($ ($108 10 , Tang 108 a s). When app ply lyiing sk skinca ncare re to o the e ar a ea, ea a, use your ﬁnge ﬁnge ﬁn gerss to appl ger apply ye eye ye cream am in a rolling circul cir cular cu ar m mot otion un unde d th der t e eye, eye, fr f om the nose brid dg ge e to tow ward ardss the tem emple ple.. This will ple improve lymphat mphatic dr dra rain nage ge e and ease a puffiness. Repe epeat ating ng tth he sa s me mot motion io along the br brows ow to towar wards d the ds e te templ m es wil mpl w l also help de ecre crease ase pu puffi ffin nesss. s SHAPE MAY 2018 | LOOK GREAT | 85 Look Great News The ugly side of stress S Tired eyes When people say “oh, you look tired”, it is more often than not in reference to your eyes. Stress can lead to sleeplessness, which translates to dark circles and eye bags as circulation is adversely affected. This mars the brightness of your peepers, making eyes look drawn, droopy, and dull. We know that getting at least eight hours of sleep is easier said than done. But try to switch off and wind down an hour before bedtime. read a book or watch a relaxing show. as for eye care, pick an eye cream with caffeine to boost microcirculation and use an eye massager to stimulate the area to zap eye bags and dark circles. To conceal those eye circles use a cream-based concealer that’s made for the eye area so the formula won’t cake and sink into fine lines and creases as your eye area moves a lot. Instead of just applying concealer to the small stripe under the eye, spread it in an inverted triangle shape extending down to the top of your cheeks, this will hide any dullness more effectively. skin breakouTs Skin can react in many different ways when you’re stressed. Basically skin becomes imbalanced, so you can bid goodbye to a perfectly flawless complexion when you’re under continuous pressure. To deal with acne breakouts, you need two things – a zit-drying solution and a pimple concealer that has anti-inflammatory ingredients. The former usually has salicylic acid and tea tree oil to disinfect and soothe the war zone. and the latter covers the offending spot and also has treatment benefits to help it heal. 86 | Look GrEaT | ShapE May 2018 dry, flaky skin Skin’s moisture levels can take a hit when you’re stressed, so load up on lightweight water-based moisturisers to replenish moisture. at night, use a richer lotion or cream formula which also helps to lock moisture in while skin repairs itself internally. dull, sallow complexion When you’re all tensed and tired out, your skin will inevitably look it too as blood flow and circulation will take a dive. Slough off dull, dead skin and rev up skin’s turnover by using a gentle face scrub every alternate day. and use a tinted moisturiser to put some healthy colour into your face until the stressful period passes. Hair problems Even if your skin doesn’t show any obvious signs of the stress you’re under, the negative effects can manifest in other ways such as through your hair. It could be thinning, meaning growth is slowed down, greying, or worse… falling out. If you notice that your hair isn’t growing as fast as usual or if your shower drain cover is getting clogged with fallen strands at a faster rate, that’s a red flag. See a trichologist for professional assessment or advice. or if you can manage stress on your own and just need a little hair help, try a scalp-stimulating lotion or even a hair supplement. TA P f o r more TEXT Melissa Chew for www.herworld.CoM phoTo 123rf.CoM tress causes hormonal imbalance in your body which makes everything go out of whack, wreaking havoc on the regularity of your periods, causing hair loss, lowering your immune system, and also causing skin to suffer many ill effects. here’s what stress does to your skin, and what you can do about it. READY , , ! Spring into style with every accessory you need for the season! Get FREE delivery in Singapore & Malaysia with purchases over S$50! Shop the collection now at accessories.sheshops.com Look Great News C M Hydrating heroes ● Wei Yu Zhu Dewy Brilliance Sheet Mask ($40 for four masks, Sephora) This silky mask is saturated with the goodness of Traditional Chinese Medicine (TCM) herbs like yu zhu (Solomon’s seal) and goji berries. The essence contains high levels of vitamin A and amino acids to quell inﬂammation and moisturise skin. ● For Beloved Girl Skin Renewal Mineral Cloud-Silk Mask ($16 for three sheets, www.sephora.sg) The key ingredients in this silky mask are calcium derivatives and botanical extracts to speed up your skin’s natural skin renewal process. This helps to minimise the appearance of pores while imbuing skin with a healthy glow. 88 | LOOK GREAT | SHAPE MAY 2018 ● Dr Morita Hyaluronic Acid Essence Mask ($19.80 for 10 sheets, Watsons) The packaging of this might be off-putting to those who can’t read mandarin, but this is actually my go-to sheet mask for its affordable price point and efficacy. Each sheet is doused in hydrating ingredients to deeply moisturise and nourish parched skin. The mask adheres well, doesn’t feel sticky and leaves my complexion more radiant after each use. ● Clarins Super Restorative Instant Lift Serum Mask ($38 for a sheet or $160 for ﬁve sheets) Talk about a luxurious experience. Each MY CY CMY sheet of this face-and-neck mask is infused with 30ml of serum to nourish and hydrate skin. The key ingredient in the formula is Harungana plant extract that’s supposed to help improve skin tone and density. Each use results in less visible ﬁne lines, plus this comes with special slots that you can hook over your ears to hold the mask in place – no dripping, no sliding. ● For Beloved One Melasleep Whitening BioCellulose Mask ($63 for three sheets, Sephora) This is my Holy Grail brightening face mask and is a hot favourite among the beauty writers and editors in the office. The masks are made of a biocellulose material that’s said to enhance your skin’s absorption of the essence. Every use guarantees a ﬁrmer, deeply hydrated and more luminous complexion. I always use this the night before big events like weddings and ﬁnd that I hardly need to use any base makeup the next morning. K TEXT DAWN CHEN MAIN PHOTO 123RF.COM U se a face mask a day to keep skin dryness and dullness away. This is something I’ve been practising religiously for the last ﬁve years and it has seriously made a difference in my complexion. There are many types of masks out there – mud packs, sleeping masks, sheet masks and the like, but I tend to gravitate towards sheet masks on most days. Sheet masks are pampering, hydrating treats and they always leave my mien plump and glowing after. Having been a major mask addict for a while now, here are my recommendations for the best sheet masks to try. Y CM Look Great Beauty goes bold From unexpected highlighter hues to galactic glosses, three beauty champions present the trends that feel fresh right now. 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, Huda says. TRY Too Faced Love Light Prismatic Highlighter in Blinded by the Light ($45, Sephora), Becca Shimmering Skin Perfector Pressed Highlighter in Lilac Geode ($58, www.sephora.sg) and Kat Von D Beauty Alchemist Holographic Palette ($50, Sephora). 104 | LOOK GREAT | SHAPE MAY 2018 Smoky red lids TEXT KATE SANDOVAL BOX PHOTOGRAPHY CLAIRE BENOIST STYLING ALMA MELENDEZ / HALLEY RESOURCES Sienna, burgundy, saffron, rust—these warm, brownish red hues create the season’s statement eye. “They’re bold and colourful, 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 colour 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 super fun,” Sir John adds. TRY Urban Decay Naked Heat Eyeshadow Palette ($83), Tarte Toasted Eyeshadow Palette ($72, Sephora), Laneige Ideal Shadow Quad in No. 4 Deep Crimson ($42) and Natasha Denona Metallic Eyeshadow in 63M Oxide ($39, www.sephora.sg). SHAPE MAY 2018 | LOOK GREAT | 91 Look Great Pearly lips “Lip gloss is making a big bang this season with new colour-shifting ﬁnishes,” says Wende Zomnir (@udwende), a co-founder 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, Wende says. Or do as she does: Take a deep wine lip liner (Urban Decay 24/7 Lip Pencil in Hex, $32) and line only the corners of the mouth. Then blend that out towards 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 colour and more dimension and helping the gloss stay on longer,” she says. TRY Becca Liquid Crystal Glow Gloss in Topaz x Gilt ($33, www.sephora.sg), Urban Decay Vice Special Effects Lip Top Coat in Reverb ($32) and Too Faced Melted Latex - Liquiﬁed High Shine Lipstick in Unicorn Tears ($33, Sephora). 92 | LOOK GREAT | SHAPE MAY 2018 Look Great TIP “I do most of my concealing at the end of my makeup application. Then I use a fluffy shadow brush dipped in concealer to soften hard edges around my eye makeup or lipstick,” recommends celebrity makeup artist Katie Jane Hughes (@katiejanehughes). Camo queens TEXT KATHERINE DESLOGE PHOTOGRAPHY CLAIRE BENOIST STYLING WENDY SCHELAH/HALLEY RESOURCES From blue circles to red blem mish hes, th hese concealers cover th he skin-issu ue spectrum. 1/TWO GOOD Hide blemishes and highlight your best features with L’Oreal Paris Infallible ProGlow Concealer (prices vary, www.qoo10.sg). The formula’s texture is easily buildable for the effect you’re after. 2/INSTANT FILTER Beneﬁt Boi-ing Airbrush Concealer ($35, Sephora) is your new real-life retoucher. The buttery formula melts into skin instantly – and imperceptibly – to ﬁx any imperfections. 3/AN OUNCE OF PREVENTION Skin-loving ingredients like hyaluronic acid and peptides help IT Cosmetics Bye Bye Under Eye Illumination Anti-aging Concealer ($42, Sephora) lessen the look of wrinkles now and over time. 4/PRIZE FOR EYES The nine hydrating botanicals in Onomie Bright Concealing Elixir (prices vary, www.ebay.com) ensure that your undereyes stay hydrated all day. The subtle tint does away with dark circles. 5/DOT, DOT, DONE! Concentrated yet ﬂuid enough for a natural ﬁnish, Pixi Beauty Pat Away Concealing Base ($18.65, sg.iherb.com) comes with a ﬁngertip-shaped applicator for precise placement on problem areas. SHAPE MAY 2018 | LOOK GREAT | 93 Look Great Shop COME CLEAN REMOVE YOUR MAKEUP IN A JIFFY. O bsessed over the clear and dewy skin of Koreans? The secret lies in double cleansing, and it often begins with an oil cleanser. Oil cleansers are effective in removing makeup and they give your skin a deep cleanse without drying it out. Here are the best cleansing oils for you to add to your beauty regime. Shu Uemura Poreﬁnist2 Sakura Refreshing Cleansing Oil ($50 for 150ml) This cleansing oil is perfect for girls who want to avoid shine. Its latest formula is lightweight and targets those with oily complexions to tighten and unclog pores. As its name suggests, it contains sakura extracts that help reﬁne your pores by removing stubborn blackheads and reducing pore size. 94 | LOOK GREAT | SHAPE MAY 2018 Mamonde Petal Spa Cleansing Oil ($28 for 200ml, Sephora and leading departmental stores) For those with dry and sensitive skin, the rose extract in this cleansing oil will give your skin an intense hydration boost. You will also love how amazing it smells. It has a light and smooth texture that allows you to spread it evenly over your face. Don’t be alarmed by the tingling sensation you feel – it is working to remove all that grime and dirt in your pores. Three Balancing Cleansing Oil, ($68 for 200ml, leading departmental stores) This best-selling and awardwinning cleanser speaks for itself. Made of 88 per cent natural ingredients, it is formulated with essential oils like frankincense to moisturise and ﬁrm up your skin. The lightweight oil cleanses and puriﬁes your skin thoroughly, resulting in a brighter and clearer complexion. Thumbs up for the invigorating herbal fragrance with a citrusy ﬁnish. Canvas Brightening Cleansing Oil ($132 for 200ml, Takashimaya and www.lazada.sg) Treat and cleanse your skin at the same time with Canvas’ Brightening Cleansing Oil. This cleansing oil does more than just remove your makeup – the blend of herb extracts in it reﬁnes your skin’s tone and texture, and gives your complexion the nourishment it needs for that everyday radiant glow. TEXT CLAUDIA TAN MAIN PHOTO 123RF.COM ZA Smooth Cleansing Oil ($24.90 for 200ml, Watsons) This cleansing oil rinses off within seconds. Formulated with natural plant oils and infused with vitamin E, your skin will be left soft to the touch. The oil particles effectively remove makeup, sebum and impurities for a deep cleanse. Fancl MCO Mild Cleansing Oil ($30 for 120ml) The ninth generation of Fancl’s iconic cleansing oil returns with an improved formula that will not only remove makeup, but also prevent skin problems like breakouts and rough skin. Its nano cleansing technology is able to remove even the ﬁnest of makeup particles. DHC Deep Cleansing Oil ($43.90 for 200ml, Watsons) If you are always tugging at your lashes to remove waterproof mascara that won’t budge, DHC’s Deep Cleansing Oil could be a lifesaver. Its ability to easily dissolve makeup and dirt will leave your face grime-free. It also contains olive oil and vitamin E to hydrate your skin without leaving a greasy residue behind. Kiehl’s Midnight Recovery Botanical Cleansing Oil ($55 for 175ml) This cleansing oil efficiently removes dirt, sebum, sunscreen and stubborn makeup without leaving an oily residue. With squalane being one of its key ingredients, it is able to break down makeup and impurities while hydrating your skin at the same time. Its aromatic lavender scent is both pleasant and soothing, making it the perfect cleansing formula before bedtime. Kose Cosmeport Softymo Lachesca Oil Cleansing ($19.90 for 230ml, leading pharmacies) This cleansing oil is formulated with fruit acids like malic acid, a powerful antioxidant that softens keratin plugs for smooth and supple skin. This is perfect for those who love to cleanse in the shower as you can apply the cleansing oil to your face with wet hands. Its adorable packaging with gold polka dots is an added bonus. SHAPE MAY 2018 | LOOK GREAT | 95 SHAPE SPECIAL STYLE UP These gorgeous pieces from DKNY’s Sport collection will take you to the gym and beyond. Polyester blend Matrix print bomber jacket, $190. Nylon blend Lazulite print medium impact bra, $90. Nylon blend Lazulite print highwaisted tight, $140. Polyester Blossom print vest with see-through overlay, $160. Nylon blend Blossom print medium impact bra with lattice back, $90. Polyester blend Shadow elastic running short, $80. Cotton polyester hooded short-sleeved sweatshirt with logo, $140. Nylon blend high-waisted tight with logo, $160. Cotton polyester short-sleeved sweatshirt, $90. Cotton polyester cropped wide-leg high-waisted pant, $140. STYLING DOLPHIN YEO ASSISTED BY AMANDA TAN PHOTOGRAPHY TAN WEI TE ASSISTED BY SHERMAN SEE-THO ART DIRECTION RAY TICSAY HAIR JENNY LEE/MONSOON (NOVENA), USING SCHWARZKOPF PROFESSIONAL MAKEUP GINGER LYNETTE USING MAKEUP FOREVER MODEL LERA/MANNEQUIN EVENTS, PROMOTIONS & NEWS Spotlight SCULPT AND TONE Bored of your ﬁtness regime? Step out of your comfort zone and try pole dancing. This art form will give you a full-body workout as it builds upper body and core strength as well as improves your ﬂexibility and posture. A great place to learn pole dancing is Ecole de Pole. Its wide variety of classes caters to everyone from absolute newbies to experienced practitioners. One term consists of six 1.5-hour sessions and you’ll be able to execute a complete dance routine by the end of it. Other dance and conditioning classes that complement pole dancing are also available. Enjoy a special price of $135 (U.P. $270) for one Beginner Pole Term. Valid till May 31, 2018. Visit www.ecoledepole.sg. OVERNIGHT HYDRATION Honey isn’t the only thing that bees produce. They also produce a substance called propolis, the key ingredient in this CNP Laboratory Propolis Deep Moisture Pack. Propolis helps to deliver hydration and nutrients to all levels of your skin. The pack also contains plant-based extract madecassoside to help restore your skin’s natural moisture barriers. You will love how fuss-free it is to use this product. Simply apply it before bedtime and let it work its magic while you sleep. Your skin will feel soft and smooth by morning. Priced at $48.90 for 80ml at www. cnpcosmetics.com.sg or at Guardian stores. STYLE MEETS COMFORT FEEL THE AFTERBURN The Icon58 collection was launched to commemorate Hush Puppies’ 60th anniversary. It features three reimagined classics – the Chow Chow Loafer, the Chow Chow Chukka and the Chow Chow Oxford. ZeroG technology is incorporated into all of these shoes to ensure that they are lightweight without compromising on comfort. The stylish designs make these shoes suitable for both work and play. Dog lovers, take a peek at the bottom of the ultra ﬂexible soles and you will ﬁnd an image of Hush Puppies’ signature basset hound dog. Priced between $129 to $159 at Hush Puppies stores and leading departmental stores. Orangetheory’s heart rate monitored high-intensity workouts were designed to ﬁre up your metabolism. All you have to do is exercise hard for an hour and your body will continue to burn calories for the next 36 hours. You will never dread going to this gym as the workout sequences are changed on a daily basis. With technologically advanced equipment and experienced coaches, the environment is perfect for you to reach your ﬁtness goals. First-timers who sign up for two complimentary classes will also receive $20 off a heart rate monitor (to be used within 30 days). Classes start from $55. Visit www.robertson-quay. orangetheoryﬁtness.com/ or www.tanjong-pagar. orangetheoryﬁtness.com/. H HAPPY FEET GUILT-FREE TREAT Raw & Wild Activated Pili Nuts make for a great healthy snack. They contain vitamin E that helps repair damaged skin and magnesium that is good for your bone and heart health. Grown in volcanic soil in the Bicol region of the Philippines, these nuts are nourished by organic minerals. They are then dried in the sun before their shells are removed by Bicolano shell experts. The nuts are pre-sprouted and dehydrated to ensure that they retain vital enzymes, minerals and nutrients. Priced at $9 for 70g and $3 for 22g at www. raw-wild.sg. Bid bli blisters t as wellll as aches h and d pains i goodbye db with ith thi this pair i off MBT Manni 2 sandals. Made from soft leather, they might just be the most comfortable footwear you’ll ever wear. The sandals have rocker soles that were designed to help you walk upright, rather than leaning forward. Plus, the combination of MBT’s patented SensorTechnology and Pivot Axis make walking feel effortless and keep your feet free from injuries. Priced at $299 at MBT stores. GO THE DISTANCE Running will never feel quite as dreadful with this pair of well-cushioned, lightweight trainers. Suitable for both indoor and outdoor use, the parametric midsole construction of these Skechers GOrun Mojo shoes provides support and stability so you can clock in those kilometres with ease. Your feet will also be kept fresh and dry with the breathable mesh uppers. Priced at $109 at key Skechers concept stores. Visit www.skechers.com.sg. 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(6734-2983) ROYAL SPORTING HOUSE #01-21/25 Tanglin Mall (6735-5875) SEED HERITAGE #01-25/28 Wisma Atria (6734-4961) SEPHORA #B2-09 Ion Orchard (6341-9017) SHU UEMURA #B2-40/41 Ion Orchard (6509-8931) TAKASHIMAYA D.S. 391A Orchard Road (6506-0458) TANGS AT TANG PLAZA 310 Orchard Road (6737-5500) TOPSHOP #B2-01, Ion Orchard (6509-8602) TRIUMPH #02-14/15 313@Somerset (6884-8122) UNDER ARMOUR #01-07/08 Orchard Central (6634-2033) WATSONS #B4-12 Ion Orchard (6339-8456) 102 | SHAPE MAY 2018 MAKE THIS MOTHER’S DAY THE BEST EVER FOR MUM WITH A 12-MONTH SUBSCRIPTION TO HER FAVOURITE MAGAZINES AT 35% OFF! PLUS, GET A FREE SET OF TWO PYREX DOUBLE-WALLED MUGS (250ML) WORTH $39 WITH EVERY SUBSCRIPTION, AND STAND A CHANCE TO WIN THESE BEAUTY AND LIFESTYLE PRODUCTS WORTH $60-$150. SUBSCRIBE TO ANY OF THE TITLES SHOWN HERE TO ENJOY THIS PROMOTION. YOU CAN ALSO SEND YOUR MOTHER’S DAY WISHES TO MUM IN AN E-CARD! TO SEND YOUR LOVE, VISIT WWW.SPHMAGAZINES.COM.SG/MOTHERSDAY2018. TERMS AND CONDITIONS APPLY. TERMS AND CONDITIONS: This subscription promotion is only valid for the print edition, when you sign up at www.sphmagazines.com.sg/mothersday2018, for the sale period of the May 2018 edition. Your subscription will commence with the July 2018 issue. Current print subscribers may enjoy this promotion as well (the new subscription period will automatically commence when the current one expires). The subscription offer applies to Singapore addresses only. Subscriptions are non-refundable and non-transferable. Please allow six to eight working days from the magazine release date for delivery. Subscribers will be informed by post to collect their gifts (where applicable). Gifts are given on a first come, first served basis, while stocks last. SPH Magazines reserves the right to replace gifts if stocks run out. SPH Magazines and the sponsor shall not be liable for any loss or damage suffered by the subscriber or any party in accepting, possessing, using or consuming the gifts. For subscription enquiries, call 6388-3838 or e-mail firstname.lastname@example.org. Create HEALTHY HABITS PHOTO 123RF.COM Not restrictions.