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Shape Singapore - May 2018

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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 (nguislc@sph.com.sg)
Group Editor Dhylan Boey (dhylanb@sph.com.sg)
Associate Editor Estelle Low (sylow@sph.com.sg)
Writer Peh Yi Wen (yiwenpeh@sph.com.sg)
Art Director Ray Christian Ticsay (rayt@sph.com.sg)
Chief Photographer Veronica Tay (verontay@sph.com.sg)
Executive Photographers Frenchescar Lim (frenchl@sph.com.sg) ● Tan Wei Te (tanweite@sph.com.sg)
Photographers Angela Guo (angelag@sph.com.sg) ● Darren Chang (darrenc@sph.com.sg) ● Vee Chin (veechin@sph.com.sg)
● Zaphs Zhang (teolc@sph.com.sg)
Videographer Gong Yimin (gongym@sph.com.sg) Assistant Photographer Phyllicia Wong (wanglx@sph.com.sg)
Editorial Support Executive Wendy Wong (wwong@sph.com.sg)
Brand Lab Director Ong Ting Nee (tingnee@sph.com.sg)
Editor Grace Chua (cshgrace@sph.com.sg)
Associate Editor Shairah Thoufeekh Ahamed (stahamed@sph.com.sg)
Senior Writer Nida Seah (seahnida@sph.com.sg)
Assistant Project Manager Nurasyidah Abdul Razak (nsyidah@sph.com.sg)
Senior Art Director Neccol Woo (neccolw@sph.com.sg)
Art Director Kim Wong (kimwong@sph.com.sg)
Art Director Feng Ling (lingfeng@sph.com.sg)
Senior Manager, Administration and Editorial Support Unit Juliana Chong (julianac@sph.com.sg)
Editorial Support Manager Alice Han (tayaha@sph.com.sg)
Managing Director Maureen Wee (weekfm@sph.com.sg)
General Manager Diana Lee (leemld@sph.com.sg)
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: lookf@sph.com.sg
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 (clarang@sph.com.sg)
Senior Publishing Services Executive Wendy Ong (wenogs@sph.com.sg)
Chief Executive Officer Loh Yew Seng (lohys@sph.com.sg)
Strategic Planning Director Foong Seong Khong (foongsk@sph.com.sg)
Publishing Services Director Leong Tscheng Yee (leongty@sph.com.sg)
Corporate Communications Head Chin Soo Fang (soofang@sph.com.sg)
Vice-President, Human Resources Irene Lee (leebl@sph.com.sg)
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 magshape@sph.com.sg
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 circs@sph.com.sg.
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 |
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4/4/18 3:23 PM
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109
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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.
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80 | LOOK GREAT | SHAPE MAY 2018
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● 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.
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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
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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
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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
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d
l
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o
W
The
18
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Relay
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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.
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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
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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
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always be in control whether
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grippy outsoles give great
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Reebok Fast Flexweave Women’s
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The uppers are made with a figure-8 weave
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the forefoot and midfoot areas. Pressuremapping technology is used in the outsoles
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stability. Good for speed runs and races.
Asics Gel-Nimbus 20
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Built for runners of all levels,
this is the lightest model
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54 | GET FIT | SHAPE MAY 2018
I RUN EVERY DAY.
WHY CAN’T I
LOSE WEIGHT
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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
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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
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They boosT your
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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!
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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.
NO MORE STAINS
Fact: Stains that aren’t visible to the naked eye
may cause your clothes to become dull, yellow and
smelly over time.
Using Top Nanox Ultra Concentrated Liquid
Detergent will combat this problem. It contains
plant-based washing ingredient MEE+ that deeply
penetrates into the fibres of your clothes to break
down stains efficiently. Choose between Deo Bright
that restores brightness and Anti-Bacterial that
comes with antiseptic properties. We love how
amazing both the detergents smell.
Priced at $6.95 for 450ml at leading
supermarkets and retail outlets.
Stockists
ASICS
#04-10 Paragon
(6836-6627)
CLARINS
#B2-35/36 Ion Orchard
(6509-0312)
COTTON ON
#01-21/22/23 Wisma Atria
(6732-5520)
DKNY
#02-43 Paragon
(6304-1344)
FANCL
#01-19 313@Somerset
(6871-1526)
GUESS
#02-01 Paragon
(6235-8847)
H&M
#B2-28/31 & #B3-27/34 Ion
Orchard
(6509-8702)
KIEHL’S
#B3-54 Ion Orchard
(6509-8942)
NEW BALANCE
#04-13/14 Paragon
(6235-0397)
REEBOK
Level 4, Takashimaya D.S.
(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
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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 circs@sph.com.sg.
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