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contents p70

Supermodel Heidi Klum shares her secrets to staying sexy at every age. Her motto: Your body is yours, so own it.

contents 22/Speed up your cinching

24/Get more burn 26/Doubles yoga

Eat Right 38/Multicolour meals 41/Spicy goodness 42/Power ing up 44/Happy weight 46/Hearty Healthy

Look Great 28/ Sophisticated

p30

Go high-wattage with these gorgeous new glow-makers

shimmers

31/Beauty detox 32/ Style makers 34/ Scent-tastic 37/ Shape reviews

Live Healthy

Focus 62/Sex by numbers

52/Caffeine boosters

66/V-day gift guide

56/Cold be gone

68/Malaysian pantang:

58/You in shape; Syaza Adilah

Truth or myth?

Features

Get Fit

70/Heidi Klumâ&#x20AC;&#x2122;s

14/Conquer your

top beauty secrets

challenges

17/Ask Jac: Weights

And More...

and proteins

18/Step it up 20/Ask Kong: Office moves

21/Movers and

Shapers:Herny Suraya

FEBRUARY 2017

Add more colour to your diet to make a healthy difference.

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8/You Right Now 90/ Contests 94/Scoop 96/Fit & Famous: Talitha Tan

Advisory Board SPORTS MEDICINE William Chan, MB., BS. (QLD), FRACGP (Australia), Dip. Acupuncture (Beky Park), Dip.Musculoskeletal Medicine (Flinders), Master of Sports Medicine (Canberra), Consultant Sports Physician

GROUP MANAGING EDITOR ASTER LIM asterlim@bluinc.com.my

PHYSIOTHERAPY Lydia Claire Lim, BSc (Hons.) Physiotheraphy (UK), MCSP (UK), Chartered Physiotherapist

EDITOR-IN-CHIEF SEEMA VISWANATHAN

Low Yun Ting, BSc (Hons) Physio, MCSP (UK), MMPA (Mal), Chartered Physiotherapist

seema@bluinc.com.my DEPUTY EDITOR JAY JAYARAJ jayagandi@bluinc.com.my EDITORIAL ASSISTANT SOPHIA IVY JO sophiaivy@bluinc.com.my EDITORIAL ASSISTANT BATRISYIA JAY batrisyiajay@bluinc.com.my

ART CREATIVE DIRECTOR EIREEN OOI eireenooi@bluinc.com.my ART DIRECTOR KAREN HOO karenhoo@bluinc.com.my

CREATIVE SERVICES SPECIAL PROJECTS SENIOR ART DIRECTOR NG GEOK MEI geokmei@bluinc.com.my SENIOR SPECIAL PROJECTS GRAPHIC DESIGNER STEVE CHUA stevechua@bluinc.com.my SPECIAL PROJECTS GRAPHIC DESIGNER EDDIE CHONG chianyung@bluinc.com.my SJ LIM shijeng@bluinc.com.my

PHOTOGRAPHY CHIEF PHOTOGRAPHER YONG KEEN KEONG keenkyyong@bluinc.com.my SENIOR PHOTOGRAPHER EDMUND LEE edmundlee@bluinc.com.my PHOTOGRAPHERS PATRICK CHAN patrickchan@bluinc.com.my ROBIN LIEW liewyongkang@bluinc.com.my RAISA AZZAM raisanorazzam@bluinc.com.my SENIOR VIDEOGRAPHER & PHOTOGRAPHER JASON LEE jasonlee@bluinc.com.my JUNIOR PHOTOGRAPHER LILIAN TAN liliantan@bluinc.com.my JUNIOR VIDEOGRAPHER JACKIE MAH jackiemah@bluinc.com DAVID BAY davidbay@bluinc.com DENNIS KHO denniskho@bluinc.com EMEST LEE emestjohn@bluinc.com JUNIOR PHOTO RETOUCHER SAM CHUN SIANG samchun@bluinc.com.my SENIOR PHOTO ADMINISTRATOR ONG JOE ANN joeann@bluinc.com.my

ADVERTISING SALES GENERAL MANAGER SHELEY TEOH sheleyteoh@bluinc.com.my SALES MANAGER RACHEL YEAP rachelyeap@bluinc.com.my

MARKETING AND COMMUNICATIONS SENIOR MANAGER JOLYNN KOH jolynn@bluinc.com.my EXECUTIVE ADZAYU HAZELINadzayuhazelin@bluinc.com.my

PUBLISHING SERVICES ASST. MANAGER, CIRCULATION AND SUBSCRIPTION HADIJAH MANAN hadijahmanan@bluinc.com.my EXECUTIVE, CIRCULATION AND SUBSCRIPTION FATIN AMIRAH fatinamirah@bluinc.com.my FADZLI SALLEH fadzli@bluinc.com.my PRODUCTION MANAGER SATVINDER KAUR skaur@bluinc.com.my ASSISTANT PRODUCTION MANAGER KONG AH KUAN ahkuan@bluinc.com.my TRAFFIC EXECUTIVE CHAN CHEN LOONG chan@bluinc.com.my

RESEARCH MANAGER AUDREY CHAN audreychan@bluinc.com.my

Chua Seu Mooi, Dip (PT), MMPA (Mal), Senior Physiotherapist PSYCHOLOGY Kelvin Lee, PsychD. (Australia), B. Psych (Australia), MAPS, MSPS, MAIM, IRCA, Organizational Psychologist Lee Kuan Shin, B.A. Psych. (Syr. NY), M.A. Clin. Psych. (UKM), Clinical Psychologist Geraldine Tan, B.A. Psych (Singapore), M.A. App. Psych. (NTU), Clinical Psychologist Yam Keng Mun, M.A. Clin. Psych. (USA), Consultant Clinical Psychologist/Executive Director CARDIOLOGY Suren Thuraisingham, MBBS (Lon), FRCP (Lon), A.M., Consultant Cardiologist GENERAL SURGERY Patricia Alison Gomez, BSc, MBBS, M. Med. General Surgery, Consultant Breast Surgeon NEUROLOGY Julia Shahnaz Merican, MB. Bch BaO LRCPSI (Ire), MRCP (Ire), MRCP (UK), Consultant Neurologist NUTRITION Farah DiBa Khan, BSc (Hons) Nutrition & Dietetics (USA), Consultant Dietitian Hong Ya Chee, B.Sc. (Hons) Food Science & Nutrition, ILife Nutrition Chief Nutritionist, Member of Nutrition Society of Malaysia (NSM), Member of Malaysian Association for the Study of Obesity (MASO) ORTHOPEDICS Suntharalingam, MBCHB (Dundee), FRCS (Glasg), A.M. (Mal), Consultant Orthopedic Surgeon DERMATOLOGY Pemmi Dhillon, Skin & Hair Specialist, MBBS, Dip in Derm (London), MJCS (Japan), Dip in Aesthetic Medicine (Los Angeles, California), Member of American College of Dermatological Surgeons Ramamurthy S., MBBS (India); Dip Dermatology (Cardiff, Wales), Consultant Lee Yin Yin., MD (Canada), MRCP (UK), M Med (Mal), Adv M Derm (Mal), AM (Mal), Consultant Dermatologist HYPNOTHERAPY Sheila Menon, Bsc (Hons) D. Hyp (Dist) PG Dip ISCP, MBSCH, MSCH, Principal, LCCH Malaysia GYNAECOLOGY Premitha Damodaran, MBBS (Ind), M. MED (O&G), Consultant Obstetrician & Gynaecologist AYURVEDIC MEDICINE C. D. Siby, B.A.M.S., Senior Ayurvedic Physician ANTI-AGEING MEDICINE Alice Prethima, MBBS (Madras), LFOM and MFOM (Royal College of Physician Ireland), MFM (Australia), Dip. Reproductive Medicine (UPM, Malaysia), Consultant Occupational Physician, Reproductive Health Physician, Family Physician

Membership on the Editorial Advisory Board does not imply endorsement of any product or service advertised in this magazine. The information in Shape is intended to educate. Do not substitute it for the advice of a qualified healthcare practitioner.

SHAPE.COM.MY FEBRUARY 2017

Coming Up! CHIEF EXECUTIVE OFFICER DATIN AZLIZA AHMAD TAJUDDIN azliza@bluinc.com.my SENIOR CONSULTANT

LOO KIT CHOONG

kitchoong@bluinc.com.my GENERAL MANAGER, BUSINESS DEVELOPMENT AND NEW MEDIA

MOHD FAIZAL ABDUL HADI faizal@bluinc.com.my

SENIOR HUMAN RESOURCES MANAGER

HABIBAH MUHAMMAD bib@bluinc.com.my

SENIOR FINANCE MANAGER

SHIREEN GOH

shireengoh@bluinc.com.my

INTERNATIONAL EDITION MEREDITH NATIONAL MEDIA GROUP PRESIDENT TOM HARTY

EXECUTIVE VICE PRESIDENTS

PRESIDENT, MEDIA SALES RICHARD PORTER PRESIDENT, PARENTS NETWORK CAREY WITMER PRESIDENT, WOMEN’S LIFESTYLE THOMAS WITSCHI PRESIDENT, MEREDITH DIGITAL JON WERTHER MEREDITH HOME GROUP JAMES CARR CREATIVE CONTENT LEADER GAYLE GOODSON BUTLER CHIEF MARKETING OFFICER NANCY WEBER CHIEF REVENUE OFFICER MICHAEL BROWNSTEIN GENERAL MANAGER DOUG OLSON

SENIOR VICE PRESIDENTS

CHIEF DIGITAL OFFICER ANDY WILSON DIGITAL SALES MARC ROTHSCHILD INNOVATION OFFICER CAROLYN BEKKEDAHL RESEARCH SOLUTIONS BRITTA CLEVELAND

VICE PRESIDENTS

BUSINESS PLANNING AND ANALYSIS ROB SILVERSTONE CONSUMER MARKETING JANET DONNELLY CONTENT LICENSING LARRY SOMMERS CORPORATE MARKETING STEPHANIE CONNOLLY CORPORATE SALES BRIAN KIGHTLINGER DIGITAL VIDEO LAURA ROWLEY DIRECT MEDIA PATTI FOLLO BRAND LICENSING ELISE CONTARSY

What’s up in March?

COMMUNICATIONS PATRICK TAYLOR HUMAN RESOURCES DINA NATHANSON STRATEGIC SOURCING, NEWSSTAND, PRODUCTION CHUCK HOWELL

CHAIRMAN AND CHIEF EXECUTIVE OFFICER STEPHEN M. LACY

PRESIDENT, MEREDITH LOCAL MEDIA GROUP PAUL KARPOWICZ

VICE CHAIRMAN

MELL MEREDITH FRAZIER

IN MEMORIAM

E. T. MEREDITH III ( 1933–2003 )

SHAPE IS PUBLISHED BY BLU INC MEDIA SDN BHD (7408-K) Lot 7, Jalan Bersatu 13/4, Section 13, 46200 Petaling Jaya, Selangor, Malaysia. Tel 03-7952 7000. Printed In Malaysia By Times Offset (M) Sdn Bhd, Bangunan Times Publishing, Lot 46, Subang Hi-Tech Industrial Park, Batu Tiga, 40000, Shah Alam, Selangor Darul Ehsan. Colour Separation: Color & Print Gallery Sdn Bhd. 81, Jalan ss21/1A, Damansara Utama, 47400 Petaling Jaya, Selangor, Malaysia.

All Rights Reserved. No Part Of This Publication May Be Reproduced In Any Form Or By Any Means, Including Photocopying And Recording Without The Written Permission Of The Publisher. Manuscripts And Photographs Should Be Accompanied By Self-Addressed Envelopes And Return Postage. While Every Reasonable Care Will Be Taken By The Editor, No Responsibility Is Assumed For The Return Of Materials. Opinions Expressed Or Implied In Shape Are Solely Those Of The Writer And Are Not Necessarily Endorsed By The Publisher. Distributed By MMS-Media Marketing Services Sdn Bhd In Malaysia

FEBRUARY 2017

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• Keep informed of the latest trends in wellness and health

• Learn about the fat-cinching power of mid-day workouts! • Eat right with healthy, sheet pan dinners • Read about how to soak up nutrients and vitamins

• Pick up pleasure-boosting sex startegies • Get personal with six bodyweight moves

THE TAKEAWAY

Stress-busters

What do you do to reduce stress? No, seriously. I’m not looking for ambitious, long-term solutions like “I try to have work-life balance” or “eat healthily

and exercise regularly”. I want to know what you do specifically, at that moment of stress, like when your boss just gave you a shelling in her office

or when you get in a car accident and think about the money you have to pay fixing the damage. What do you do that makes you calm down, whether

you do it consciously or unknowingly? Think about it because you need to remember what it is the next time you need to draw on that zen moment at

a time when you need it more, when bigger disasters happen. Personally, I resort to funny cat or dog videos. One of the tips in this month’s SHAPE

“I my shape because it’s mine. At the end of the day, it’s not what anyone else thinks about my body but how I feel about myself.” page 72.

says 45 minutes of working with art materials like watercolours or colour pencils significantly lowers the cortisol (the stress hormone) level in your body. Another tip recommends inhaling deeply while imagining energy entering your body and then exhaling while seeing fatigue and stress flowing out. Maybe you could add these to your stress relief toolkit? I know I’m going to dust off my colouring books and pick up those pencils because we’re just into 2017 and it’s going to be a wild ride! Happy February, SHAPE-ers!

Seema Viswanathan, Editor-in-Chief seema@bluinc.com.my

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GOING DIGITAL Here’s a tip: it’s cheaper (and less of a hassle) to get a digital subscription of SHAPE on the Apple App Store and Android app on Google Play than risk missing out on your monthly fix.

SHAPE.COM.MY FEBRUARY 2017

Trending now on

SHAPE.com.my Check in daily for motivating fitspos, livehealthy tips, and giveaways. And get even more inspiration by joining us on Twitter, Facebook, and Instagram @shapemalaysia.

ABS-TASTIC Been working out religiously but don’t have the midsection to show for it? Find out what you’ve been doing wrong with these abs-busters that will get you on the right track to a set of fantastic abs!

Beat the heat

We know how much you love to have some fun in the sun, but it can also lead to various heat bummers such as dry skin, breakouts and chafing. Try these quick fixes to spare your body and mind from the heat.

POWER LUNCH A nutritional lunch is as important a meal as breakfast. Not only does it determine your energy for the entire day, it also makes sure you don’t overdo dinner. Find out how you can sneak in some power lunches!

Drink smart

Majority of alcoholic beverages contain a lot of calories and sugar, but that doesn’t mean they have to be a downer for your diet when they’re made healthier or low calorie. Get tips to drinking wisely with these smart strategies.

FEBRUARY 2017

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Socialise! Post, tag, and follow us! live healthy youinshape

Life has not been easy for Norliza Jemali. As a single mother, the 50-year-old has to dabble between a few things at a time while making sure that her children are well taken care of. “My work demands a lot of commitment and it comes with a great deal of stress too. I needed to find time to do something that I enjoy in order to balance the stress from work and live a balanced life at the same time,” she says. Although it was never easy at first, her children have been her biggest supporters and motivation throughout the tough times. “I rebound in an optimist way, and that is to live an active life and take good care of myself,” she adds.

siblings! Even my client thinks that I look too young for my job position. When it comes to clean eating, I choose to eat moderately, making simple dishes at home rather than eat out. That’s when you know exactly what goes into your food and the body. I eat a lot of salad, fruits and fish, and take only warm water instead of iced drinks unless I’m going to events or gatherings. As for my beauty routine, I keep it very simple. It includes a cleanser and face oil to start and end the day with. My ultimate skin care secret is using ice cubes on my face first thing in the morning to tighten and reduce pores as well as to enhance my skin complexion. I do this every single

day since I was young by massaging it in circular motion. All thanks to my late mother for the tips and her good genes!”

Best kept secret “During my hardest time six years ago, I prayed twice as hard to God for my well-being and to give me the strength to move forward. Not just that, I even asked to be pretty, healthy, and in good shape. But all of that do not come falling from the sky. Nothing worth having comes easy as it requires hard work and determination. There is a saying ‘don’t live the same life 50 times over’. Life is short, so make the best out of it and love yourself for as much as you can.”

weight loss

The active beginning “Back then I was never into serious sports, but I always make time for recreational activities like jogging and hiking. And for someone who loves music so much, I began to find my interest in aerobics. The thing is, I need some pulling factor to attract me to consistently workout and now I’m happy to say that I am in love with Zumba. It can be very addictive and I can go for at least four sessions a week. I wanted to do it every day but time won’t let me because I am a working, single mother. I’m addicted to the feeling of being satisfied because the more I sweat, the happier and fresher I feel. Also, I noticed how my brain works faster when I am super active,” she explains. For the love of music and dancing, Norliza also took up Burlesque by chance when she went to pole dance classes. “Pole dancing was too difficult for me so I gave up and signed up for Burlesque instead. Besides that, I do weight training with my personal trainer to get my body toned,” says Norliza.

““Most ost of o tthe e time,, people p pl are unable bl to t guess g my age.” g ” Fifty y Fifty-year-old ld banker b r li Jemalili shares h h Norliza herr s y on b l gb story balancing between k family f il and d an active i work, lif l BY lifestyle. B SOPHIA O IVY JO

Her personal routines

Photography by Robin Liew;

JANUARY 2017

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Prevent pounds from creeping back

The key to maintaining your weight loss is a few simple but strategic changes to your daily routine. Here’s the expert-approved plan.

“I have been taking good care of my health since I was very young and I’m happy with the outcome and effort I have put in especially now that I am 50 years old. Most of the time, people are unable to guess my age. I have received a lot of comments and compliments when I walk with my children as people mistake us for

By HALLIE LEVINE 82

SHAPE.COM.MY JANUARY 2017

JANUARY 2017

JEAN TESTING In addition to weighing yourself, measure your waist every two weeks and pay attention to how your clothes fit.

You worked hard to lose weight, and you aced it. Now comes the next challenge: keeping it off. Most likely you heard about the Biggest Loser study earlier this year that found that 13 of 14 contestants had regained substantial amounts of weight within six years. Suddenly, headlines were blaring that rebound weight gain was inevitable. Here’s the thing, though: It’s simply not true. The Biggest Loser contestants are unusual because they lost extreme amounts of weight, which is hard to maintain over the long term. Among people who lose more modest amounts of weight (i.e., the majority of us), 60 percent keep most of it off, according to the latest research. All it takes is some strategic diet and exercise tweaks, says Caroline Apovian, M.D., an obesity specialist at Boston University School of Medicine. First, understand how weight loss changes your body. When you lose a significant number of pounds, your body goes into “starvation mode.” Your system slows its production of leptin, a hormone that suppresses your appetite, while at the same time pumping up your levels of ghrelin, a hormone that makes you hungry, says Louis J. Aronne, M.D., the director of the Comprehensive Weight Control Center at Weill Cornell Medicine and New York-Presbyterian and the author of The Change Your Biology Diet. The good news: You can often lose up to 10 percent of your body weight without triggering that hormone change, Dr. Aronne says. So a 68kg woman can shed about 7kg and keep them off with little to no resistance. But even if you’ve lost more than that, maintaining your new weight is doable with these science-proven techniques.

Revise your calorie count Once you’re in maintenance mode, you can eat more each day than when you were dieting. But you can’t have too much more, because your total energy expenditure— the number of calories you burn doing things over the course of the day—has dipped disproportionately, so that a 10 percent weight loss lowers your metabolic rate by 20 to 25 percent. Fortunately, there’s a way to figure out how much you can eat and still stay slim: by using the National Institutes of Health body-weight planner (go to shape.com/ bodyweightplanner). Plug in your “before” stats and then, when it asks for your goal weight, give your current number. It will calculate how many calories you can consume based on that information. From there, you may need to do a little customising. See how you do at that new calorie count: Subtract a little if you find yourself gaining back weight, or add a bit if you’re ravenous, says Amy E. Rothberg, M.D., Ph.D., the director of the weight-management clinic at the University of Michigan. Experiment until you find what works best for you. Eat more plant protein Boosting your protein intake helps you maintain muscle mass, which keeps your metabolism humming. But the kind of protein you eat makes all the difference. Fill your diet with more beans, chickpeas, peas, and lentils along with animal protein. A recent study published in the American Journal of Clinical Nutrition found that eating 3⁄4 cup of these foods daily helped people maintain weight loss by making them

feel satiated. “Beans and lentils help keep your insulin levels steady, which prevents the hunger spikes that can cause overeating,” says David Ludwig, M.D., a weight-loss specialist at Harvard Medical School and the author of Always Hungry? Exercise smarter, not harder Daily workouts are crucial—you need to be more active to stay at your new weight than you did to lose pounds because your metabolism is a little slower now, Dr. Aronne says. But that doesn’t mean you have to go hard every day. An hour of moderate activity like brisk walking or recreational exercise such as riding your bike will keep the pounds off, says Holly Wyatt, M.D., the associate director of the Anschutz Health and Wellness Center at the University of Colorado. (You can do 70 minutes a day for six days a week instead, she says.) An hour may feel like a lot, but that amount is necessary to maintain because it gives you something researchers call “metabolic flexibility.” This is your body’s ability to adapt and burn extra calories if, say, you decide to indulge in birthday cake at a party or overdo it at a barbecue. If you can’t do an hour, Dr. Rothberg recommends splitting it up. Try a 20-minute workout in the morning, a 20-minute walk during lunch, and 20 minutes of weight lifting in the evening. And be sure to incorporate strength training into your daily workouts at least twice

Weight lifting tones and sculpts and also turns up your calorie burn all day long.

a week. Women who do resistance training increase their muscle mass, which boosts metabolism, more than those who do only cardio, according to Gary R. Hunter, Ph.D., the director of the Physical Activity Core for the Nutrition Obesity Research Center at the University of Alabama at Birmingham. Schedule more time for R&R Chronic stress can lower your levels of appetite-suppressing leptin, making you hungrier, according to a study in Psychoneuroendocrinology. At the same time, stress raises your levels of the hormones insulin and cortisol, which boost your appetite and slow your metabolism, Dr. Ludwig says. Add yoga to your workout mix to increase feelings of calm and build muscle. And make sleep a top priority, Dr. Rothberg says, since research links sleep to weight maintenance. Weigh yourself every day People who stepped on the scale daily were more likely to keep weight off over a two-year period than those who didn’t, according to research from Cornell University. While you shouldn’t freak out if you gain a pound or two, tracking the number will help prevent it from slowly but steadily creeping up, says Dawn Jackson Blatner, R.D.N., a Shape advisory board member and the author of The Flexitarian Diet. If you gain five pounds, take an honest look at your daily routine to see where you can shave some calories and build in more activity, she says.

SHAPE.COM.MY

NEW RESOLUTION WINNING LETTER

LET’S FACE THE MUSIC

For me, SHAPE is all about “celebration of life, together with music”. Thanks to your fun articles on dance cardio and Norliza J (and who would not want to run the world with Beyonce’s funky disco tunes?) I always believe that a day without exercise is a day lost! SHAPE has made me what I am today, “be my own cheer leader who makes silly mistakes, has cried a little over her weight and being that girl who breaks a sweat, tirelessly!!! Lee Han Nee, Cheras.

My 2016 resolution was to strive for good health physically and mentally, as I am a firm believer that when you feel good, you look great. The monthly Shape booster with all the great reads has truly enabled me to stick to my goal and keep me in shape. Also, the new health tips, fitness routines and diet ideas learned have kept things interesting and exciting for the past 365 days. With the pinkest health attained, the adventurous side of a 41-year old in me has been ignited. Thank you so much and keep going! Tan Thuan Gek, Kuala Lumpur.

CHECK OUT OUR TOP THREE PICS @SHAPEMALAYSIA

WE WANT TO HEAR FROM YOU Send us your thoughts on SHAPE — bouquets, brickbats, and anything in between. Email us at shape@bluinc.com.my. Please include your name (and a pseudonym if you wish), address and contact number. Letters published may be edited for length and clarity. February’s winning letter will receive Ice-Watch’s Ice Duo Timepiece worth RM469!

Get everyday fitness and health tips on facebook.com/ SHAPEMalaysia. We also share our top go-tivational quotes each morning to rally you out of your sheets and into your sneaks.

SHAPE.COM.MY FEBRUARY 2017

you rightn w

Brush off stress

Paint is mightier than cortisol, according to new research in the journal Art Therapy. In the study, three-quarters of people who spent a 45-minute session working with art materials significantly lowered their levels of the notorious stress hormone. “Having a creative outlet, whether it’s art, music, dance, crafting, or writing, helps us externalize our emotions, and the act of working with our hands instills a sense of accomplishment,” study author Girija Kaimal says. So break out some watercolours or scribble in your notebook—anything that starts your creative juices flowing! 8

FEBRUARY 2017

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GET CRAFTY You don’t need to be a Picasso to reap the benefits of an art session. It’s the process, not the finished product, that does it.

Mind over matter!

Your state of mindfulness could influence how happy and contented you are with life, says researchers from the University of Utah. They discovered that greater emotional stability and better self-rated control of emotions and behaviour during the day are traits associated with higher levels of mindfulness. “In addition, higher mindfulness was related to lower activation at bedtime, which could have benefits for sleep quality and future ability to manage stress”, says Holly Rau, a graduate student of the University involved in this research.

PALATE PALETTE WALKTHIS WAY

Meditation can be superhighway to stress relief, but if sitting silently in the classic pose sounds like torture, consider breathwalking. To get started, make four quick inhales in a row – count silently with each step – and follow with four short exhales, again, pairing one per step, says James P. Nicolai, M.D., medical director of the Andrew Weil Wellness Program at Miraval Resort and Spa in Tucson, Arizona. As you become comfortable, swap the numbers for a mantra, like “Sa-TaNa-Ma” (Sanskrit for “birth-life-deathrebirth”). Practice it for five to 15 minutes a day and your racing mind will slow down, even if your body remains in motion.

Replacing your regular mug with one of a different colour could change the way you perceive the drinks. “The colour of the container where food and drinks are served can enhance some attributes like taste and aroma,” says Betina PiquerasFiszman, a researcher at Spain’s Polytechnic University of Valencia. When 57 people were asked to compare the same hot chocolate served in four plastic cups of the same size but with different colours on the outside,

participants rated hot chocolate served in the cream cup as the sweetest and most romantic- though cup colour did not actually alter the cocoa’s flavour or smell. Other colours known to influence the mind are pink (more sugary), brown (stronger coffee), and blue (more thirst-quenching). SHAPE.COM.MY FEBRUARY 2017

health right now ow

Don’t toss the floss

45% Percentage of people who say they feel happier after singing in the shower; 34 percent report feeling more relaxed. “Singing helps oxygenate the blood, which is beneficial for mood and physical health,” says Daniel Levitin, Ph.D., the author of This Is Your Brain on Music. Soap up and belt it out!

SOURCE: Delta Faucet survey by Wakefield Research

Sleep off backaches

Sore? Fixing your z’s schedule may help. New research from the University of Manchester in England found that spinal disks have their own 24-hour body clocks that, when thrown off (for example, working night shifts), may trigger or worsen back pain. “This may explain why people with disrupted sleep patterns are more prone to back problems,” says Qing-Jun Meng, M.D., Ph.D., the study’s author. The easiest way to stabilize your body clock and pain-proof your spine may be to stick to regular bedtimes and wake-up times.

FEBRUARY 2017

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According to Ada Cooper, a dentist in New York City and spokeswoman for the American Dental Association, flossing is absolutely an essential part of your daily hygiene routine. “It removes food and other debris between your teeth; brushing alone can’t do that,” While there’s ton of research backing up the effectiveness of the habit, “the benefits are self-evident,” Cooper says. “People who floss have healthier, less inflamed gums and better breath than those who don’t.” Use whichever technique you prefer— floss picks, water flossers, or the oldfashioned string or tape stuff—just keep it up.

STEAL THIS MANTRA

“No thigh gap, no skinny physic, I am here to feel my body take on the impossible.” Nadine Ann Thomas

Sneak in some comfort When you’re chasing

speed, you’ll need great support with a fitting undergarment that is not only fashionable but also functional. Salomon Medium Impact Sports Bra (RM199) has a removable padded bust and an elastic bust line for a snug fit to conform every movement and fitness intensity.

12% Increase in leg strength exercises netted when they replaced one 60-minute cardio session a week with two 30-minute HIIT cycling classes each week for six weeks. Hop on the stationary bike at your gym for a DIY interval workout or look for classes like Les Mills RPM at Peak Fitness or FlyCycle studio for an extra full-body workout.

To raise your IQ, do dynamic workouts like circuit style strength training and hi-intensity cardio. Researchers at the University of Montréal found that people who increased their VO2 max – measurement of how much oxygen your body uses during exercise – through sessions like these also boosted their scores on cognitive test by as much as 25 percent. “Improving your air intake makes it easier for the body to oxygenate the brain,” says Anil Nigam, M.D., chief of clinical care service at Canada’s Montréal Heart Institute. Slimmer and sharper? Yeah, that’ll make a gruelling workout worthwhile.

SHAPE.COM.MY FEBRUARY 2017

←style

These skivvies stay put

We hate bunched-up undies in the middle of a downward dog. So we love underwear designed for working out. Our picks: these super sweat-wicking pairs from Uniqlo Ultra Seamless Shorts (RM24.90 each) prevent panty lines.

right now

Do the shorts right

You don’t want to trap all those heavy sweats while you workout. Look effortlessly on point and comfortable with the Superdry Gym Shorts (RM149). It is designed in mid rise and slim fit style, featuring an elastic waistband, and zippered pocket to keep your stuff safe in place.

TAILORED AND TECHY A cut above athleisure, ZALORA SPORT Cropped Boxy Hoodie (RM99) is a comfortable and versatile sportswear. Made from cotton blend, soft construction and breathable material, this hoodie makes a great outerwear. Or you can wear it on its own on casual days. Pair it with tights, leggings or your favourite skinny jeans, and you’re on trend with the season’s cropped design. 12

FEBRUARY 2017

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Scents that stir If you’re going to hit the bar right after gym, you’ll need a fresh scent to kick-start the mood. M.A.C Shadescents (RM250) comes in six irresistible notes from sweet, floral, woody leather, amber musk and wild honey to evoke the musky smell of clean and sexy skin.

beauty right

now

THE MAGIC OIL

Lust for liquid

Create a perfect and elegant pout with Stila Deluxe Stay All Day Liquid Lipsticks (RM185). The collection includes a mix of their iconic and limited edition bold and natural shades with long-lasting matte finish. It also comes with the new Glitterati Lip Top Coat for a dimensional sparkle effect.

Clinically proven to improve the appearance of uneven skin tone, Bio-Oil (RM34.95) is formulated specially for healing scar and stretch marks with unique ingredient blend of plant extract such as chamomile, lavender, rosemary, calendula oils and PurCellin Oil™, leaving skin soft and supple without feeling greasy. SHAPE.COM.MY FEBRUARY 2017

Conquer any challenge

Ace your race, nail that pull-up, or check off any body goal that’s been just out of reach. It’s time you hit your full potential for looking and feeling fit.

E By SARA ANGLE

Even if you’re in killer shape, chances are you have a workout weakness you’d love to beat. Instead of giving up on triathlon training, taking child’s pose over a headstand, or cursing your jump rope while you trip through double-unders, pinpoint the source of your hang-ups to craft a success plan so you can get faster, stronger, and leaner. “With the right approach, your body can adapt and increase its capacity for performance,” says Maren S. Fragala, Ph.D., the director of Athlete Health & Performance at Quest Diagnostics. Follow these tactics to make your breakthrough.

performance goals As you aim to ramp up your strength training or mileage, proper form becomes critical. “If you have poor biomechanics, you’ll use more energy because you’ll be working at a higher intensity than if you move more efficiently,” says Heather Milton, a senior exercise physiologist at the Sports Performance Center at NYU Langone Medical Center. This means you’ll fatigue faster—ending up farther from your target. A quick test that can let you know if you’re ready to take a move to the next level: Check your form in a mirror as you do the simplest version of it, Milton says. If your goal is to squat heavier, examine your positioning while doing an air squat. If your form is spot on, try the move again with some weight, eventually building up to your goal. If your positioning changes drastically when you advance (say, you hunch, you don’t hit the same depth, your knees shoot forward), that’s a sign that you need to dial back the weight until you can get through it properly. As for running farther, look at the soles of your sneakers. If the heels are very worn, you may be overstriding, which wastes energy. Count how many steps you take per minute to track your cadence, then try to get that number to the sweet spot of around 180, Milton says.

Strength is a weakness if moves that involve multiple muscle groups (compound moves) are tough for you, says Michelle Kulovitz Alencar, Ph.D., an assistant professor of kinesiology at California State University, Long Beach. Build strength all over with this plan from trainer Adam Rosante, a Shape advisory board member: Weight train four days a week, focusing on compound movements. Choose one, like a dead lift, as your first exercise and do three to five heavy reps. Each week, try to add five to 4.5kg to that. For the rest of the moves in your routine, shift to moderate weights and stick with the 10- to 15-rep range. “This can help you maintain strength over a longer stretch of time,” Rosante says. “The stronger you are, the easier everything becomes. You’ll be able to use less effort to do the same work.”

Get your form down Gain muscle Buildstamina ID your weakness If you fatigue quickly during exercise, then endurance is an issue, Kulovitz Alencar says. While HIIT workouts can boost your aerobic and anaerobic fitness, you need to train at a moderate intensity for a longer duration to build up staying power. “If you always do short, intense exercise, when you do go out for a steady run, you’ll probably go straight to 80 percent of your max heart rate or higher,” Milton says. After the first few minutes, you’ll hit a wall. Swap out one weekly HIIT class for a run or a swim; keep it to a steady pace, working at or below 70 percent of your max heart rate, Milton says. If you still struggle with endurance, boost your aerobic base. In a nutshell, exercise for just four to six weeks at an easy to moderate intensity to build up mitochondria (cells’ mini power centers) in your muscle fibers that help break down energy easier, so that eventually you can go for longer without feeling as breathless or as much fatigue, Milton says. Then add a little time to your workout each week. As for muscular endurance, reduce the amount of weight you’re lifting so you can get through two to three sets of 15 to 25 reps, resting for one to two minutes between sets. Slowly begin to up the resistance by 5 to 10 percent weekly as you progress, Kulovitz Alencar says.

Your fitness experience and history are two important factors that determine how long it will take you to adapt to more difficult exercise, says Jonathan Mike, Ph.D., an assistant professor of exercise science at Lindenwood University in Missouri. If you’ve historically had trouble with a move, progress it by perfecting the movement pattern and strengthening all the muscles that get you through it. Take the push-up, for example. Rather than dropping to your knees, identify your weaknesses. You may lack strength in your shoulders, back, core, or hips. Eliminating weaknesses, Mike says, will fast-track nailing any exercise. Log your workout details to see the time you’re putting in and the progress you’re making, Mike says. For strength goals, note your reps and sets, your recovery time, how you’re feeling during and after the workout, if you have to decrease resistance, if you advance, and so on. For cardio, log your pace, splits, distance, time, or number of intervals. You’ll end up with detailed info that can help you determine if you’re working often enough and improving so that you can set realistic expectations.

SHAPE.COM.MY FEBRUARY 2017

Get in

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YOUR FAVOURITE FITNESS AND WELLNESS MAGAZINE IS NOW CONVENIENTLY AT YOUR FINGERTIPS, 24-7!

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Power Plates

Bid adieu to sluggish mornings with breakfasts fit for superwomen. start position. Repeat quickly for 30 seconds.

Mountain climber

Start on floor in plank with both palms on ball apart. Pull right knee up to touch right elbow, Switch sides; repeat. Continue alternating sides for 30 seconds.

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Around the world → Place ball on floor and

6 inches behind it, arms by sides. Tap left toes to , then quickly switch feet as clockwise. Continue quickly alternating foot around the ball. Switch directions and repeat. alternating directions

PART B

Rotating lunge switch

Squat arc ↗

Stand with feet hip-width apart and hold ball in both hands at chest with arms bent out to sides to start. Step right foot forward into a lunge, bending legs 90 degrees, then rotate torso toward right. Return to start. Switch sides; repeat. Continue quickly alternating sides for 30 seconds.

Slider push-up

V-up

Stand with feet hip-width apart, holding ball with both hands, arms extended down. Squat and lower ball to touch floor to start. Quickly stand, pivoting on left foot and raising ball overhead and to the right [shown]. Return to start. Switch sides; repeat. Continue quickly alternating sides for 30 seconds. Start on floor in plank with right hand on ball and left hand on floor (if you need to modify, drop to knees). Do a push-up. Roll ball to left hand, then do a push-up. Continue quickly alternating sides for 30 seconds.

Lie faceup on floor, holding ball with both hands overhead and resting on floor. Lift arms, head, shoulders and legs off floor to start. Rise up onto tailbone (so body forms a V) and pull ball into chest. Slowly lower to start. Repeat (without lowering to floor) for 30 seconds.

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Q ask Jac

Shape Fitness Director Jaclyn Emerick

CORE POWER A kettlebell is lopsided, so your abs have to turn on to stabilize every single swing.

“I don’t lift heavy. Do I still need protein?”

1 rep. Do 10 to 12 reps (without setting kettlebell on floor between reps). That’s 1 set. Do 2 to 3 sets as needed.

—Dana, 40, San Francisco

You don’t have to obsess over the muscle-making macronutrient, but you can’t forget about it. “Protein is vital to your energy balance and immune system function,” says Paige Crawford, an R.D.N. for EXOS, a human performance research company in San Diego. Your body metabolises all protein the same way, but how your body uses protein calories during a workout varies based on what you’re doing. “In endurance activity, it helps create energy so you can go for longer; for resistance exercise, it helps muscles produce more force faster,” Crawford says. Simply follow her two rules and you’ll have enough protein to fuel and recover from most workouts: “Spread your intake throughout the day, and aim to eat about 20 grams of protein 30 minutes after most activities.” Shape’s fitness director, Jaclyn Emerick, is also a certified personal trainer, Spinning instructor, kettlebell instructor, and sports and exercise nutrition coach. Email shape@bluinc.com.my for a chance to get your question answered in an upcoming issue.

3/Hip thrust Kneel on floor with legs hip-width apart, and hold kettlebell with hands by horns (sides of handles) at chest, arms bent downward; sit butt on heels to start. Keeping kettlebell by chest, explosively thrust hips up off heels and forward to come to kneeling with hips fully extended. Lower to start. That’s 1 rep. Do 10 to 12 reps. That’s 1 set. Do 2 to 3 sets as needed.

4/Russian swing

There are two types of two-arm swings: Russian, which goes to eye level so it will let you heft a heavier weight (see photo above), and American, which goes overhead so it works the shoulders more. Both require strength, power, and endurance—and burn a ton of calories and sculpt loads of muscles at once. Follow my five-step progression to help you develop the correct movement pattern and muscle memory to start swinging like a pro. Move on to each next step only when you feel comfortable.

Stand with feet hip-width apart 1 foot behind kettlebell. Bend knees slightly, shift hips back as you hinge flat torso toward floor to grab kettlebell handle with both hands with an overhand grip. Immediately swing kettlebell between knees up to thigh level behind you (as if hiking a football). Without pausing, thrust hips forward to swing kettlebell forward and up (with soft arms) to between shoulder height and eye level, fully extending hips and knees at the top. That’s 1 rep. Without pausing or lowering kettlebell to floor, do 10 to 12 reps. That’s 1 set. Do 2 to 3 sets as needed.

1/Good morning

5/American swing

Jac wants you to...

MASTER THE KETTLEBELL SWING(S)

Stand with feet hip-width apart and hold a PVC pipe (a broom or a yardstick works too) with both hands vertically along your back (one arm bent out to side overhead, the other by your tailbone) so it touches your head, upper back, and lower back to start. Bend

knees slightly, shift hips back, and without losing any of those three points of contact with the pipe, hinge flat torso forward from hips until chest is parallel to floor. Return to start. That’s 1 rep. Do 12 to 15 reps. That’s 1 set. Do 2 to 3 sets as needed.

2/Romanian

dead lift Stand with feet hip-width apart, about 6 inches behind kettlebell. Bend knees slightly, and shift hips back as you hinge flat torso toward floor to grab kettlebell handle with both hands with an overhand grip. Stand, fully extending hips and knees at top. That’s

Do the same steps as the Russian swing, except swing the kettlebell forward and up until it’s directly overhead (biceps will hug ears and bottom of kettlebell will face ceiling). Do 10 to 12 reps or continue for 30 seconds. That’s 1 set. Do 2 to 3 sets as needed.

SHAPE.COM.MY FEBRUARY 2017

Step it up

Boost the incline and your metabolism with this quickie stair workout that can be done just about anywhere. By CARLY GRAF 18

FEBRUARY 2017

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Get yourself to a set of stairs s for a workout that burns through calories, challenges you at any fitness level, and leaves you chiseled. Steps are one of the most effective conditioning tools out there, says Errick McAdams, a personal trainer in Washington, D.C., known for his killer staircase circuits. That flight in your home or apartment building, at an outdoor space, or in a parking garage will work. A set of stairs typically has a 50 to 75 percent slope, says McAdams. (To put that in perspective, a hill with a 7 percent slope is considered supertough for cyclists.) The steep grade will skyrocket your fat melt—running up stairs burns up to an off-the-charts 16 calories per minute—and carve your butt, legs, and more as you climb. “You’re balancing briefly on one foot, so lesser-used stabilizer muscles—like the hips, inner and outer thighs, and core—activate and intensify the routine’s sculpting effects,” McAdams explains. Going vertical will make you stronger and firmer, and also improve your cardio capacity. “The added effort required to execute each move taxes your lungs and heart more than running on a flat surface,” McAdams says. As a result, your VO2 max—the most oxygen you can utilize during exercise and a marker of your fitness level—gradually increases. The scale will thank you too. Running on stairs for 10 minutes will burn more calories than jogging for 15. Go all out in each round of this routine until your legs feel like jelly, then use the push-up intervals to let them recover as you sculpt your upper body and core. You’ll be sweat-drenched and breathless at the end, but you’ll be firmer too. F I T F A S H I O N Olympia Activewear sports bra (olympiaactivewear. com). Alas Clothing leggings ( international playground.com). Nike sneakers

Photograph by Kelly Marshall ; Makeup by Jessi Butterfield/Exclusive Artists Management for Diorshow; hair by Matt Fugate/Exclusive Artists Management for Kérastase Hair Care

21-minute express workout

calorie burner

YOUR WORKOUT INTENSITY Hard (RPE:* an 8 or a 9 out of 10)

TOTAL TIME 21 minutes

YOU’LL NEED A set of stairs with 10 to 15 steps

HOW IT WORKS Start with the warmup, then complete the next five rounds in order. Do this routine twice a week on alternate days.

CALORIES BURNED

274**

*Rate of perceived exertion, see page 178 for chart. **Calorie burn is based on a 140-pound woman.

WARM-UP

Do three sets of 30 jumping jacks and 15 squat thrusts (crouch, plant palms on floor, then jump feet back to plank; jump feet toward hands, then stand. Repeat).

ROUND 1

Run up and down the stairs, hitting every step. That’s 1 set. Do 10 sets. Then get into plank position with feet on floor and hands on the third step (body will be at a 45-degree angle). Do 10 incline push-ups.

EMBRACE THE INTENSITY Use your breath to help you power through each push-up. Inhale on the way down, exhale as you press up.

ROUND 2

Run up the stairs, skipping every other step. (Lean slightly forward and pump arms.) Walk back down. That’s 1 set. Do 10 sets. Then get into plank position with feet on the third step and hands on floor (body will form a 45-degree angle). Do 10 decline push-ups.

ROUND 3

Stand facing the stairs with feet wide. Bend knees slightly to start. Jump, swinging arms forward, landing softly in start position on the first step. Continue to the top. Walk back down. That’s 1 set. Do 5 sets. Then get into plank position with right side of body parallel to first step and right hand on first step, left hand on floor. Do 10 uneven push-ups.

ROUND 4

Stand at bottom of stairs with right side parallel to first step. Leading with your right foot, run sideways up the staircase, increasing speed as you go. Walk back down. Repeat on opposite side. That’s 1 set. Do 5 sets. Then get into plank position with left side of body parallel to first stair and left hand on first step, right hand on floor. Do 10 uneven push-ups.

ROUND 5

Stand on bottom step facing away from stairs. Jump onto floor. Land softly and squat until butt almost touches bottom step, then step backward onto the stair. That’s 1 rep. Do 10 reps. Then get into plank position facing stairs with hands and feet on floor. Walk right hand onto the first step, then left hand; then walk right hand to floor, then left hand. That’s 1 rep. Do 5 reps. Switch sides; repeat.

SHAPE.COM.MY FEBRUARY 2017

get fit ask Kong

Kong Siong Loong Co-founder and coach at Moveplay Bootcamp

I’m desk bound at the office. What kind of stretches can I do without bothering my colleagues?

The 3 stretches that I would recommend are the seated hamstring stretch, the seated spinal twist, and a full squat. The seated hamstring stretch is done by scooting your butt to the edge of your seat and fully extending your legs out in front of you. From there, reach for your toes with your fingers. The seated spinal twist is initiated by holding an armrest with both hands, with your chest up and proud, twist your torso in the direction of the held armrest. Gently pull yourself with your hands for a deeper stretch. The last stretch is the full squat held for a time. With your legs hip-width apart, go into a full squat (butt as low as possible) and hold the bottom position for 10 seconds. Remember to keep your chest up and proud throughout. Do these stretches and your hip flexors and lower back will thank you for it!

I have a neck and shoulder muscle-pull. What are my alternatives for upper body workout?

What you can and cannot do when you have a neck and shoulder muscle-pull really depends on the severity of the injury. If exercise is cleared by a physician, then I would recommend you to focus on light stretching and mobility work for the upper body. Mobility exercises like neck and arm circles will help keep the injured area warm and flushed with blood. This not only helps with the healing process but is also a form of active recovery. If you’re up for slightly more strenuous exercise, consider swimming as a total body alternative. Water will provide some resistance and its buoyancy will provide some support to your injured neck and shoulder. When recovering from an injury, it’s best to allow enough time for the affected area to heal and not to rush into your exercise routine.

I have stopped working out for 4 weeks now due to a leg injury. How long does it take for the pounds to creep in?

It depends on the individual’s metabolic rate - the higher it is, the more calories he or she will burn, and therefore gain weight at a slower rate. It also depends on the individual’s calorie intake - the more calories in as opposed to calories out, will ensure weight gain. It also depends on the overall activity of the individual. If total bed rest is required, then weight gain might occur due to fewer calories expanded. Restricting calories is not the way to go either as your body will need it to rebuild damaged tissue. That said, the focus should be on maintaining overall fitness as much as possible and less on weight gain. That way you will be priming yourself to get back in the saddle once your leg has healed.

FEBRUARY 2017

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get fit movers & shapers

Herny Suraya: bootcamp trainer By SOPHIA IVY JO

When bootcamp trainer Herny, 42, started her fitness journey 13 years ago, she took advantage of her love for nature and did mountain climbing. She was also actively involved in 10K and 21K runs, adventure races like Viper Challenge and Spartan, AXN Challenge and trail races. Now, as a certified ACE personal trainer and part-time educator at Fitness Innovations Malaysia (FITM), Herny is the Co-Founder of Moveplay BootCamp, which is a small group training outfit, operated in TTDI and Bangsar outdoor park. “I am a big fan of physique and body-building training, so I guess that’s how I was assigned as one of the sports brand ambassador for REEBOK,” Herny says. Besides focusing on physical exercises, Herny also started her own line of healthy food called Herny’s Almondbutter, especially for those who are looking for super healthy snacks (visit Instagram @ hernysalmondbutter). Living her busy active life, she shares some pointers for getting in the zone.

I will design a total body workout that combines body-weight exercises. Sometimes I also incorporate equipments such as battling ropes, sandbags and medicine ball.” Favourite routine “Strength endurance! Could be just bodyweight or with equipments, depending on the schedule.” Fitness mantra “Do what’s hard now to enjoy the beautiful later.”

Mental game “I am a motivator, a healer and I thrive on a healthy lifestyle - that’s how I see myself. I don’t find working out, exercising or eating well as a struggle. I am always ready to hustle everyday and be productive daily. I just need the right food, a good rest and I’m game!” Must have gear... “REEBOK! I even sleep with my Reebok!” Bootcamp prep “I only need 15 minutes of mental prep. Normally

Advice for bootcamp newbie “Taking care of your health is the best investment you can ever do for yourself. Even money can’t buy that! You never know your potential and how far your body can go, so start somewhere to be anywhere.” I am proud of my shape because.... “As a single mother of two children at 42 years old, I am proud to be able to do what I am doing right now. I am happy with my body, working on my own as a personal trainer and to have my partners from MovePlay too.” SHAPE.COM.MY FEBRUARY 2017

the belly shrink

Speed up your cinching You might not guess it, but focusing on these five nonabs muscles is key to a fitter, flatter core. By JANET LEE

The tightest bellies aren’t formed simply by firming the four muscles that make up your abs. “Think back to those athletes’ bodies at the Olympics,” says Dixie Stanforth, Ph.D., a teaching fellow in the department of kinesiology and health education at the University of Texas at Austin. “One of the things that makes them look so good is that they don’t train muscles in isolation. They’re not doing abs-only moves. They’re using many muscles at once, because that’s how the body works best.” In other words, thanks to the domino effect, fine-tuning how much other supporting muscles pitch in during certain exercises can help you trim your waist. Meet five muscles that affect your belly, and find out how to get them to work as ab tighteners. 22

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Neck flexor Have you ever noticed that your chin juts toward the floor when you hold a plank? Or that your head seems to lead when you bang out crunches? “That means your neck muscles—specifically the sternocleidomastoid and scalene—are trying to power your abs,” says movement specialist Perry Nickelston, D.C., the author of the upcoming Stop Chasing Pain. To put the work back on your abs, pull your head in line with your shoulders and tuck your chin. And since the back of your neck is often tense and tight, release tension there before you do any ab work: Lie faceup on the floor for a minute or two with two tennis balls placed at the base of your skull on both sides of your spine.

Diaphragm If you typically don’t fill your belly with air every breath— and most of us don’t—you’re shortchanging your ab workout. “Breathing shallowly from your chest means you’ll never get optimal strength or power during moves like squats, dead lifts, and plyometrics,” Nickelston says. The diaphragm muscle sits below your lungs and is usually on autopilot (meaning it works without you telling it to, but if you train it to work better, it will). It increases intra-abdominal pressure and thus adds to your core stability— especially when you’re moving. A wimpy diaphragm makes it tough for your body to stabilise your spine, which puts you at risk for pain, injury, and poor performance during exercise, sapping abs-sculpting opportunities. “Think of your abs and back as a cylinder and

Strengthening your serratus will develop muscle fibers that make your midsection look supersculpted.

expand both of them as you breathe to more fully engage the diaphragm,” Nickelston says. “It’s the most important and effective thing you can do to improve your stability.” First, perfect the technique when you’re at rest: Lie faceup and press the back of your rib cage into the floor with each breath. Now maintain that sensation during core moves to elicit more ab activation and power but also to engage your abs during any exercise you’re doing.

Serratus anterior These fingerlike muscles along the sides of your ribs stabilize your shoulder blades, Stanforth says. A sign that they’re not firing is if your shoulder blades stick out or “wing” when you’re in a plank. Strengthening them will make holding planks and powering through push-ups much easier—and the muscle fibers themselves can make your midsection look supersculpted. To activate your serratus, pull in your front ribs. To toughen them up, hold a plank and press your palms firmly into the floor as you pull your shoulder blades apart. Squeeze them back together; repeat. Do two sets of 12 reps three days a week.

Psoas This hip-flexor muscle runs from both sides of your lower spine around to your pelvis and is tight (and weak) in most people. And a tight psoas can turn off other muscles, including your abs and butt— meaning you’re not getting the most out of your workouts. It may also tilt the pelvis forward, making your abs protrude and giving the appearance that

you have a belly, Nickelston says. Stretch and strengthen your psoas with this move: Kneel on the floor on your right knee with left foot flat in front of right knee, hands on hips. Shift hips forward, without tilting them up or overarching your back, so you feel a stretch through the front of your right hip. Hold for 30 seconds, then drive your right knee into the floor as if you’re trying to bring it forward (it won’t move). Hold for 10 seconds; release. Repeat twice. Switch legs; repeat. To stop your psoas from taking over during floor ab moves, don’t anchor your feet, says Stanforth. “Instead, place the soles of your feet together and let your knees open wide to release the psoas and let your abs do the work.”

Adductor The adductor muscles are your inner thigh muscles. When they work together with your abs (especially the obliques) as they’re meant to, they form a powerhouse center that generates force from the middle of your body out. “Usually the adductors are overused because the abs are weak and underworked,” Nickelston says. To teach the adductors and abs to work together, try the Pallof press: Anchor the center of a resistance band around a pole at chest height. Grab ends with each hand; step away until the band is taut. Stand perpendicular to the band with left side facing the pole and legs staggered, left foot in front of right, to start. Hold hands together next to chest for four counts; slowly extend arms forward at chest height for four counts and hold for four. (Resist being pulled to the left.) Return to start. That’s one rep. Do five reps. Switch sides; repeat. SHAPE.COM.MY FEBRUARY 2017

21-minute express workout

calorie burner

New moves, better results

YOUR WORKOUT

This cardio ball routine has got more game and bigger burn than typical HIIT circuits.

INTENSITY Hard (RPE:* a 7 to a 9 out of 10)

TOTAL TIME 21 minutes

YOU’LL NEED A medicine ball that weighs 3kg to 7kg.

HOW IT WORKS

Start with the warm-up. Do the moves in part A for 30 seconds each, resting for 15 seconds between exercises. That’s 1 set. Do 3 sets, resting for 15 seconds between sets. Repeat that structure for part B.

By CARLY GRAF

FEBRUARY 2017

Keranen says. In fact, a recent study in the Journal of Strength & Conditioning Research showed baseball players who added medicine ball moves to their training improved their strength, power, and athletic performance more

CALORIES BURNED

125**

*Rate of perceived exertion, see page 143 for chart. **Calorie burn is based on a 140-pound woman.

than those who stuck with body-weight exercises. Medicine balls are in most gyms and weigh anywhere from one to 13kg. When choosing the right one for your routine, “this isn’t where you want to max out on weight,” Keranen says. “Pick a ball that slows down the normal action of whatever moves you’ll be doing but that still

allows you to keep good form for eight to 12 reps.” That way, you’re challenging muscles enough to firm them but still moving quickly and long enough to make sure you melt off lots of calories.

Try this compact medicine ball quickie from Keranen, and you’ll burn through calories as you sculpt rock-solid abs and muscles all over. →

F I T F A S H I O N Onzie sports bra (onzie.com). Kate Spade New York & Beyond Yoga leggings (beyondyoga.com). APL TechLoom Pro sneakers

(athleticpropulsionlabs.com).

SHAPE.COM.MY Photographs by CHRIS FANNING

Hair by Noah Hatton/Judy Casey Inc. for EVOLVh/Cutler Salon; makeup by Michelle Coursey for DiorSkin Star

Think outside the dumbbell rack for a fresh way to up the ante on your workout: Grab a medicine ball, says Kaisa Keranen, an exercise physiologist and the owner of KaisaFit, a pop-up HIIT fitness class in Seattle. “It’s an incredibly functional and versatile piece of gym equipment,” Keranen says. Because of the ball’s spherical shape, you can easily go with the flow of a fast AMRAP set (HIIT-speak for “as many reps or rounds as possible”). Grip it anywhere—the weight is distributed evenly—and you can use it more dynamically and through a larger range of motion than other weights. (You would never toss up a dumbbell and catch it, after all.) That means you’re able to target more muscles from more angles,

WARM-UP

Do 10 each of squats, lateral lunges, and plank-to-downward-dogs, plus 30 seconds of high knees. That’s 1 set. Do 3 sets.

PART A

Squat jump to press ↓

Stand with feet hipwidth apart, holding medicine ball at shoulder height with arms bent down. Squat to start [shown]. Jump to stand with feet together as you press ball overhead. Immediately jump to start position. Repeat q f 30 seconds.. quickly for

V-sit twist

Sit on floor, holding ball at chest with arms bent out to sides. Shift weight onto tailbone and lift straight legs up 45 degrees to start. Rotate torso toward left, then back to center as you lift ball overhead. Lower ball to chest, then rotate torso toward right, sweeping ball diagonally overhead as you return to center. Continue alternating sides for 30 seconds.

Mountain climber

Start on floor in plank plan b ll with both palms on ball and feet hip-width apart. Pull right knee up elbow to touch right elbow, then back to start. repeat Switch sides; repeat. alternatin Continue alternating seconds sides for 30 seconds.

Around the world →

Place ball on floor and an stand with feet hipwidth apart about a 6 inches behind it, arms toe to by sides. Tap left toes top of ball [shown],, then h quickly switch feet as a you rotate slightly clockwise. Continue quickly alternating foot f taps as you circle around the ball. Swi h Switch directions and repea repeat. Continue quickly alternating directions direction for 30 seconds.

PART B

Rotating lunge switch

Squat arc ↗

Slider push-up

Start on floor in plank with right hand on ball and left hand on floor (if you need to modify, drop to knees). Do a push-up. Roll ball to left hand, then do a push-up. Continue quickly alternating sides for 30 seconds.

V-up

SHAPE.COM.MY FEBRUARY 2017

tryathlete

Doubles yoga

Whether you prefer your poses on the ground or airborne, the yoga-for-two trend can help elevate your flow and sculpt head to toe. By KIERA AARON

beginners in my workshops,” If it seems like you’re seeing says instructor Elysabeth more pictures of partnered-up Williamson, the author of yoga poses, it’s because The Pleasures and Principles you are. There are about 150,000 Instagram photos with of Partner Yoga. “And I’d say that 70 percent of all the hashtag #partneryoga and able-bodied people can master 800,000-plus with #acroyoga, partner yoga.” Both are more the airborne version of buddy approachable than you think. poses. National gym chains First, you don’t need to go are offering acroyoga-inspired to either class with a partner. classes like Crunch’s Acrobats Workout, which helps beginners “Most people come with a friend or a significant other, but I also master partner-assisted encourage people to show up inversions. What may seem solo,” Williamson says. “I always reserved for contortionists have an assistant in case there’s is far from it—partner yoga is an odd number.” (There’s about doing supported poses built-in time to break the ice that deliver a deep stretch, before your instructor guides while acroyoga focuses more you through every pose.) With on strength, gymnastics, and acroyoga, there are typically acrobatics. “There are always 26

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ACROYOGA IN ACTION While Instagram is full of OMG poses like the one above, beginner-friendly acro classes give you the thrills without the chills.

two roles: the flier and the base. The base lies on her back, holding up the flier with her raised legs (this can change in more advanced poses). From there, the flier moves—on the instructor’s cue—through various positions in the air, grabbing the base’s hands for support. Inspired? Find beginner classes near you such as Oscillation Yoga studio (www.oscillationyoga.com), or download Williamson’s Partner Yoga Touch app to try partner poses at home. No matter which style you start with, here’s proof that the benefits extend far beyond #braggingrights.

“Maintaining the base position in acroyoga will make your lower body stronger as you hold and redistribute your partner’s weight,” Mackey says.

Being present is easier Stretching is next level You probably drift off during a five-breath triangle pose. But you have to stay focused when adding another person to your flow, because you affect their movement too. “Partner yoga fosters trust and inspires you to stay present,” Williamson says. If you zone out, your partner will lose her balance too—that’s even more likely during acroyoga. This kind of heightened presence will help you make the most of each pose and reduce your risk of injury.

It supercinches abs

Many partner poses help you boost your flexibility better than you can doing typical yoga sessions. (See partner Warrior 2, in which you pull on your partner’s wrist while facing away from each other in a long-lunge position, so you can each achieve a deeper hip stretch.) This increased flexibility can also open your practice to a new world of poses that are particularly Gumby-like.

You’ll hit your solo pose goals Have handstand dreams? Instead of trying to swing up to stand yourself, have your partner serve as a spotter. “She’ll guide you into the proper position, which helps build up your muscle memory,” says Jessie Goldberg, the codirector of AcroYoga Montreal. “Then before you know it, you’re doing it by yourself.” Plus, you mirror each other in partner yoga, helping improve your form and showing you what it feels like to truly master a pose, Williamson says.

“In partner yoga, you’re constantly stabilizing each other’s weight, which requires your core to turn on so you can balance better,” says Anton Holmes Mackey, a yoga instructor who teaches at Wanderlust and other yoga fests. Certain poses, such as partner double plank (where two people hold a plank facing opposite directions, but one person places her feet on the other’s back), cause a deeper contraction of your transverse abdominis, taking your abs sculpting to the next level. And with acroyoga, your entire core Touch has been shown to boost works to give you the stability to immunity, decrease the risk of get into and hold poses in the air, heart disease, and reduce stress. he explains. Bases build bonus “But as a culture, we’re really core strength too: You need to fire lacking in touch,” Williamson up your deepest abs to keep your says. With partner yoga, 70 perlower back pressed firmly into cent of the class involves touch, the floor, and you’ll also work your Williamson estimates, and obliques overtime as you move acroyoga is essentially all touch. your partner side to side.

Shape Tries I was both excited and scared when I was assigned to try out an acroyoga class. It was with mixed feelings that I found myself at Oscillation. The class consisted of a small circle and that worked perfectly for me. After warm-ups, Gwhen told us to ready ourselves for the first pose called the front bird pose, where the flier is supported solely by the base without any point of contact with the floor. Soon, I was standing by Gwhen’s feet. She placed her feet on my hip, grabbed my arms and straightened her legs in the air. Within moments, I felt like I was flying. My first flying experience was amazing but what came next blew my mind. When Gwhen put me down safely, I thought that was the last of it but she wanted us to do one more pose; the flying bow pose. It was similar to the forward bird pose, except that I had to stand with my back to Gwhen and let myself fall backwards towards her. It took me more than 3 attempts to make it in this pose, but every time I fell, Gwhen and the others picked me back up. Acroyoga is beautiful; it teaches you to push your limit and create bonds with those around you. In this pose, my whole body was mid-air, supported only by Gwhen’s feet. I was almost hyperventilating, but then as I bend backwards, I saw Gwhen’s serene face and she was asking me to breathe and let go. And I did. It felt utterly peaceful. I understand now that the goal of acroyoga is to bring people into a state of union with each other and also with themselves. Hopefully this would be the first of many acroyoga classes for me.

All the benefits of touch rub off on you

SHAPE.COM.MY FEBRUARY 2017

lookgreat beauty & style playbook

Brighten up

The new, sophisticated shimmer makes you look luminous, healthy, and happy. Here’s how to shine this season. Microshimmer makeup – in the form of nail polishes, eye shadows, and skin highlighters – is the latest breakthrough to light-reflecting particles in these products, which give you just a hint of sheen while also blurring imperfections,” Avon makeup artist Lauren Anderson says. The end result: a gorgeous, subtle gleam that shows off your natural sparkle. Get started with these pro glow tips.

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SHAPE’s pick

1/Pretty2u Peel Off Water-Based Nail Lacquer in 32 (RM25.90) 2/Burberry Nail Polish in Gold Shimmer (RM75) 3/Essie Nail Polish in Carnival Intl (RM152.70) 4/ZOYA Nail Polish in Austin (RM94) 5/Deborah Lippmann Nail Polish in Crowning Moment (RM154) 6/OPI Nail Lacquer in Green on the Runway (RM74.20) 7/Nubar Nail Lacquer in Goldern Lights (RM58)

Photographs by CLAIRE BENOIST; Styling by Alma Melendez/Halley Resources

By KATE SANDOVAL BOX

beauty playbook Previous page

Fired-up up fingertips Metallic microshimmers are the best of both worlds: You get all the refined, wearwith-anything benefits of a metallic—“which really acts as a neutral,” NYC celeb manicurist Deborah Lippmann says—and the fun and edginess of a shimmer. “Plus, the mica in the formulas extends the wear of the polishes,” Lippmann says. For a statement, paint microshimmer polish on long, rounded nails; for an everyday look, keep nails short, with rounded edges.

Illuminated eyelids Glimmery eye shadows— in these richly pigmented neutrals and bold jewel tones—give you a gaze that’s sexy and electric. “They’re very night-out worthy,” says Andersen, who suggests a monochromatic palette for the most modern take: Apply a matching eyeliner and eye shadow, limiting the color to your upper lid. “Stop before you reach the crease,” she says. “Then finish with a few coats of black mascara.”

SHAPE’s pick

1/Maybelline The Rock Nudes Palette (RM69), 2/ Tarte Tartelette Tease Palette in Crush (RM95), 3/KAT VON D MetalMatte Eyesshadow Palette (RM289), 4/By Terry Eye Designer Palette Parti-Pris in Gem Experience (RM239), 5/Sephora Collection Colourful Eye Shadow in Midnight Madness (RM49), 6/Urban Decay Liquid Moondust Eyeshadow in Magnetic(RM95), 7/ 3CE One Color Shadow Shimmer in Rock Star (RM47), 8/ Make Up For Ever Artist Shadow 1 Palette (RM195), 9/Make Up Store Microshadow (RM84), 10/Burberry Eye Colour Cream in Nude Gold (RM125)

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beauty playbook

High-beam High dream skin These highlighters contain such ultrafine flecks of shimmer that they blend effortlessly. “If you have normal to oily skin, go for a powder that you apply with a brush. If you’re dry, smooth a cream formula on with your fingers,” Andersen says. Then apply strategically. “Putting shimmer all over can make you look sweaty,” she says. Instead, place it along your cheekbones and brow bones, down your nose, and at the Cupid’s bow of your lip. When highlighters are this sheer, you can wear any shade (or a mix). A bronze tone adds warmth, pink brightens, and opalescents add the boldest glow.

SHAPE’s pick

1 / Stila Cosmetics Star Light, Star Bright Highlighter Palette (RM185), 2/ Urban Decay Naked Illuminated Trio Face and Body Powder (RM155), 3/ Mary Kay Glowing Finish Illuminating Stick in Gold and 4/ Bronze (RM59),5/ Becca Lowlight/Highlight Palette Poured (RM199), 6/ Cover FX Enhance Click in Berry and 7/ Candlelight (RM95), 8/ Clé de Peau Beauté Luminizing Face enhancer in 16 Almonds (RM358.28), 9/ Anastasia Beverly Hills Glow Kit (RM280),10/ Zoeva Strobe Gel Aureole (RM75), 11/ theBalm Cindy-Lou Manizer (RM114) 12/ Make Up For Ever Pro Light Fusion Luminizer In Rose Gold (RM215)

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the lineup

Photograph by Claire Benoist ; Styling by Alma Melendez/Halley Resources

Black magic

Charcoal is the gamechanging ingredient in the latest cleansers, masks, peels, and even toothpaste, acting as a powerful sponge to suck up any impurities in its path. Get ready for the ultimate beauty detox. By KATHERINE DESLOGE

SHAPE’s pick

1 / The Body Shop Himalayan Charcoal Purifying Glow Mask (RM99), 2/Clinique Pore Refining Solutions Charcoal Mask (RM137), 3/First Aid Beauty Cleansing Body Polish with Active Charcoal (RM164), 4/Fresh Umbrian Clay Mask in a Jar (RM295), 5/ Peter Thomas Roth Irish Moor Mud Mask (RM195), 6/ Darlie All Shiny White Charcoal Clean Toothpaste (RM9.42)7/ Bioré Deep Detoxify Facial Foam (RM13.90).

SHAPE.COM.MY FEBRUARY 2017

vibrant hair

Style makers The latest hot tools help

you achieve pro looks at home in less time— a d with ith lless d th ever b f and damage—than before. B KYLIE GILBERT & BATRISYIA JAY By Y

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High-tech g d dryerss

WHEN YOU W U HAVE E A NEED FOR O SPEED S D Supersonic The Dyson y i H i Dryer (RM1,799) ( ) Hair f blows out a focused h h high-pressure jet of air (think off it as the opposite off its v i vacuums’ suction h l ) This h b technology). big blast—instead off the e extreme heat ffrom s some conventionall d ff dryers—offers a quicker k bl d blowout and less damage.

Photographs g by y Claire Benoist ; Styling y g by y Alma Melendez/Halley / y Resources

I you can’t If a remember the last time you bought t g a hot tool, then you’re m missing g out on a world of options. Now s What’s changed? g quality are made of ceramic y tools t or o ttitanium ta u instead tead of o metal eta or o aluminum. u “They y heat up uniformly, y so you don’t get hot spots that damage n g g hair,” says y Nunzio Saviano, the owner of the eponymous salon in New York y City. you can adjust the temp to y “And y j customize it for your hair type.” y yp Also key: tools take seconds to y “High-end g get g back to their set temperature after each pass, so y you don’t have to g go over sections multiple p times,” says y Sarah Potempa, P p creator of the Beachwaver Rotating Curling Iron. Meet the tools that are changing t g g the game. g .

FOR A GLOSSY FINISH As you give yourself a blowout, the 1/PHILIPS Pro Dryer (RM299) emits ions that break apart water molecules on your hair. This makes them evaporate quickly, preventing frizz. The motor, 40 percent more powerful than the average, produces an airflow that helps you achieve smoother, shinier hair.

Customisable curlers

FOR SEXY WAVES FAST Get soft bends minus the marathon blowout session. Like a round brush and curling iron in one, the 2/Panasonic Styling Iron Brush (RM199) has an alumite coating, with two temperature settings. Snap on the 32 mm barrel brush that is perfect for creating loose waves, then pull it through dry hair as you would a regular round brush. The 180°C max temperature locks in style effortlessly. TO GET MEGA VOLUME The Conair Instant Heat Volume Rollers (RM220, lazada.com) heats up in less than 2 minutes to reach that perfect curling temp quickly and evenly—and stays that way (old-school curlers are hot in the centre only and cool too quickly). The velvet-wrapped rollers grip strands without roughing them up. It also has stay-cool end rings to ensure that hair stays smooth and shiny.

GET THE MOST OUT OF YOUR TOOLS

Here’s how to wield them like the pros.

Smarter straighteners

KEEP THE ATTACHMENT That removable nozzle you immediately toss? It’s a crucial accessory that concentrates the airflow so hair dries faster and doesn’t get burned and flyaways are minimized, Saviano says.

TO HYDRATE AS YOU SMOOTH The PHILIPS Moisture Protect Straightener (RM419) has a sensor technology that protects moisture balance of your hair. The movable floating plates lets you adjust the pressure applied to the hair, thus protecting the hair from being damaged. It also conditions and smoothes down the hair cuticles to intensify hair’s shine and glossiness.

FOR EXTRA POLISH With extra large plates designed for long and thick hair, the 3/PHILIPS Kerashine Straightener (RM179) will help you style your hair in less than the average time needed. With ionic technology and keratin coating, it intensifies hair’s glossiness and shine to the extreme.

GIVE WAVES A GENTLE SPRAY “After you curl, spritz hairspray on a nylon and boarbristle brush, then gently run it through hair to set and soften the look,” Potempa says. TAKE UP THE HEAT GRADUALLY Start your flatiron at a low temperature, then crank it up as needed. “Too low means you have to pass over the hair multiple times. Too hot leaves crimps,” says Simon Miller, celebrity hairstylist for KMS California.

pretty, happy perfumes

The tales of scents Scents don’t just uplift the mood but are also capable of recapturing memories and invoking feelings. Here are our picks for you to make new stories with.

By Sophia Ivy Jo

Sensual selection

Musky scents can be pretty wearable, too, especially when they’re created with these surprising combinations.

1/ Playboy Queen of the Game RM42.90. With blackcurrent pearls and passion flower. 2/ Narciso Rodriguez NARCISO EDP Poudree RM451. This has velvety jasmine, bulgarian rose and sensual wood. 3/ Prada Candy Kiss RM481. With musky scents of orange blossom and suave vanilla. 4/ Repetto EDT RM365. This has a sparkling burst of pear and cherry blossom, with satin rose and vanilla. 5/ Hermès Voyage d’Hermes Pure Parfum RM420. This Eau de Toilette has an intense scent with amber tones.

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Fresh florals Scents with feminine floral notes like these are easy for every day and translate well from day to night. 1/ Acqua di Parma Peonia Nobile RM655. Peony flower, and black pepper accents are blended with soft raspberry and melting notes of patchouli. 2/ HermĂ¨s Jour dâ&#x20AC;&#x2122;Hermes RM540. A floral mixture of gardenia, tuberose, and jasmine. 3/ Carolina Herrera Good Girl RM460. A luminous scent, with tuberose and jasmine sambac.

Photography KK Yeong; Art Direction Karen Hoo

4/ Repetto Eau Florale RM365. This fragrance has dominant notes of rose, fresh grapefruit and plum blossom. 5/ Lanvin Eclat de Fleurs RM365. Sensual, with sparkles of freesia, and the subtle juiciness of pear and creamy sandalwood. 6/ Burberry My Burberry Black Parfum RM540. Infused with scents of sun-drenced jasmine flower, peach nectar and a touch of rose. 7/ Elie Saab Rose Couture RM457. Has the signature scent of orange flower, jasmine, rose nectar, mandarin tree blossom with warm honey rose.

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pretty, happy perfumes

Dashing sprays From fresh to spicy to musky, these masculine picks are meant for versatility. 1/ Lanvin Eclat dâ&#x20AC;&#x2122; Arpege Pour Homme RM339. A blend of citrus, aromatic herbs, elegant florals and musk. 2/ Narciso Rodriguez For Him Bleu Noir RM356. Woody and fresh top notes combine with cardamom and nutmeg to achieve a mysterious air. 3/ Prada Luna Rossa RM355. The freshness of this fragrance is created with notes of lavender absolue and orange essence. 4/ Valentino Uomo EDT RM355. Made with a zesty bergamot, a hint of spice and racy notes of coffee. 5/ Playboy King of the Game RM39.90. This has an alluring blend of spicy cardamom and lemon. 6/ Acqua di Parma Colonia Quercia RM823.This citrusy colonge has notes of pink pepper, oak moss absolue and petit grain. 7/ Burberry Mr. Burberry RM370. Infuses the classic scents of grapefruit, vetiver and guaiac wood.

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look great shape overshares Jay Jayaraj,

Deputy Editor “I was sceptical when I first read the other reviews on this delicate, velvety mousse; Payot Uni Skin Jour (RM398). Nothing short of magic it seemed. And then, I started using it one morning, thinking that it would be just a matter of time before my face turns up oily and sticky as the day progressed. Well, I guess I was a little surprised myself. For one, my skin felt firmer and tighter upon the first application. With continued usage over a few days, I found that my skintone was improving which was what I love most about this cream. It also gives the skin a natural, healthy glow, like I’m happy from the inside. Don’t be dismayed by how it may apply initially. Give it a few seconds for the glow to set in. After a few days of application, I stopped using my trusted tinted moisturiser and went with only a layer of this cream below my pressed powder and it worked just fine for me (that’s also because I have a fairly clear complexion that doesn’t need much coverage). Perfect, as it also contains anti UVA high protection SPF 15 filter.”

Sophia Ivy Jo, Editorial

Assistant

“I have a very simple skin care routine – cleanse, tone and moisturise and sometimes exfoliate. The problem with having sensitive skin is that I am always sceptical about trying out new products. Recently, I was introduced to Body Shop’s Himalayan Charcoal Purifying Glow Mask (RM99) and I am amazed! It

has a muddy texture and smells really good. Since it was my first ever charcoal mask, I was told to expect some tingling which goes on for about three minutes till the mask dries up, but it is nothing uncomfortable. I leave it for 10 minutes and wash off with warm water. I can immediately feel my skin softer, fresher and super clean, and it does not leave the skin feeling tight or greasy at all. The best part is that I can see my pores shrinking.”

Batrisyia Jay,

Editorial Assistant “All my life, there was never a time where I wasn’t constantly battling oily skin. I have to deal with it in class, at work, while doing yoga, and sometimes, even at home! To say I was sceptic when I first heard about Benefit’s POREfessional Agent Zero Shine (RM145) would be an understatement (despite it’s pretty packaging), but I decided to give it a try anyway. The first time I applied it, it felt like any loose powder. As the day went by, I noticed that I haven’t been using my faithful face blotter and checking the mirror. My face doesn’t look like it’s been dumped with a dozen highlighters and is actually matte! Impressed, I decided to try it on for a few more days. Suffice to say that come day 5, I’m in love with it. The powder works like magic, it mattifies your face and stays on for as long as 5 hours, and if you’re out longer, you can simply re-apply with the face brush. The unique packaging made it fuss-free for me to dump it into my handbag and carry it around with me everywhere I go. I even used it on my lips to mattify a gel-like lipstick once.”

eatright Vegan technicolor pizza

Cooking in colour is as healthy and tasty as it is Insta-worthy. By CARLY GRAF

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Photographs by Ted Cavanaugh; Food styling by Jamie Kimm; prop styling by Emily Mullin/Hello Artists

Eat the rainbow

healthy trend

A multicoloured meal makes for more mo e than an amazing photo in your feed. When those vivid tones come from veggies, fruit, herbs, spices, and seeds, it’s a fun, eye-catching way to get all kinds of nutrients. Here, chefs bring the digitally driven trend to three healthy dishes.

← Vegan

technicolor p pizza zza S Spread d cilantro pesto ((or your ur favorite variety) on whole wheat pita or fflatbread ead, then arrange e ows of sliced red even rows peppers, orange peppers, mango, and red onion on top, leaving a strip of green pesto in the middle. Drizzle with olive oil and bake on an oiled baking sheet at 149°C for 15 minutes or until pita is slightly golden and vegetables have softened. —Created by Matt Holloway and Michelle Davis, authors of Thug Kitchen 101

Mix it up by using any bright vegetables that are in season.

↑ Rainbow ratatouille Cut red beets, purple potatoes, red onions, tomatillos, zucchini, new potatoes, yellow squash, golden beets, sweet potatoes, and tomatoes into ¼-inch slices. Cover the bottom of a round skillet with 11⁄2 cups store-bought marinara sauce. Starting from the outer edge, arrange sliced veggies by color until you reach the center of the skillet. Sprinkle with 1 teaspoon salt, 1⁄2 teaspoon black pepper, and 2 tablespoons olive oil. Bake at 190°C for 40 minutes. Garnish with basil and feta. —Created by chef Nikki Dinki, author of Meat on the Side

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healthy trend tr

PURPLE: Swap in black beans for chickpeas. Add 2 garlic cloves and 3 small jalapeños. Garnish with sliced jalapeños.

GREEN: Add 2 garlic cloves and 1 cup cooked peas. Garnish with chopped mint if desired.

→

Striped hummus To make plain hummus, blend 1 can chickpe , drained chickpeas, 1 juiced lemon, tah 1 tablespoon tahini, s l 1 teaspoon sea salt, and 1⁄2 cup olive o oill iin processo or a food processor cr a blender until creamy g and smooth. To get col the different colors, swa make these swaps:

YELLOW: Add 2 garlic cloves, 1 teaspoon turmeric, and 1 head roasted cauliflower.

ORANGE: Swap in white beans for chickpeas. Add 11⁄2 cups roasted pumpkin seeds, 3 garlic cloves, and 1 teaspoon smoked paprika. Garnish with more pumpkin seeds.

RED: Add 2 roasted beets, 1 teaspoon smoked paprika, and 1 garlic clove.

—Created by Elizabeth Stein, CEO and founder of Purely Elizabeth

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empower lunch

Photograph by Ted cavanaugh; Food styling by Jamie Kimm; prop styling by Emily Mullin/Hello Artists

Spice by the slıce

A frittata just might be the perfect midday meal. It is easy to make ahead, has protein and veggies, and tastes great hot or cold—and you can pack it with flavor. Toss pieces in a salad or between two slices of bread, or pair it with a grain—there’s no wrong way. Raoul Whitaker, the executive chef at David Burke Kitchen in New York City, created this fun take on lox and loaded bagels, but feel free to swap in other veggies, meat, or seasonings.

Smoked Salmon Frittata With Bok Choy, Pickled Red Onions, and Everything-Bagel Spice Serves: 4 Active time: 5 minutes Total time: 25 minutes

1 head baby bok choy, roughly chopped 4 eggs 1/4 cup whole milk Cooking spray 2 ounces smoked salmon, roughly chopped 2 tablespoons pickled red onions (see recipe, right, or use store-bought) 1 teaspoon everythingbagel spice 1. Preheat the oven to

177°C. Place bok choy in a microwave-safe bowl with a few tablespoons of

water, cover loosely, and microwave on high for 4 to 5 minutes. Transfer to a bowl of ice water; drain when cooled. 2. In a small bowl, whisk

together eggs and milk. Coat an 8-inch pan with cooking spray and pour egg mixture into the pan. Evenly distribute bok choy, smoked salmon, and the pickled onion on top of the eggs. Sprinkle with everythingbagel spice. 3. Bake for 20 minutes

or until cooked through.

Nutrition facts per serving: 111 calories, 6 g fat (2 g saturated), 3 g carbs, 10 g protein, 1 g fiber, 210 mg sodium

Pickled Red Onions Makes: About 2 cups

Eggs are rich in a wide range of vitamins, including B12 and D, as well as all nine essential amino acids.

1 red onion, peeled and thinly sliced 1/2 cup red wine vinegar 1/2 cup sugar 1/2 cup water 1 pinch black pepper In a small saucepan, bring all ingredients to a simmer and cook for 15 minutes. Transfer to a jar. Refrigerate for at least 30 minutes and up to 2 weeks.

Nutrition facts per serving: 13 calories, 0 g fat, 3 g carbs, 0 g protein, 0 g fiber, 0 mg sodium

SHAPE.COM.MY FEBRUARY 2017

breakfast fix

Power Plates

Bid adieu to sluggish mornings with breakfasts fit for superwomen.

WHAT YOU NEED

CARBS • Wholemeal bread • Rolled oats • Sweet potato

PROTEIN • Egg • Low-fat milk • Grated low-fat cheddar cheese

FAT • Olive oil • Avocado • Reduced-fat peanut butter

You can mix and match across categories however you like, but here are five of our favourite recipes to get you started.

EGGS BENEDICT SANDWICH (SANS HOLLANDAISE SAUCE)

• Toast two slices of wholemeal bread; set aside. • Boil a pot of water, then lower the heat to a simmer; add a dash of vinegar. Create a gentle whirlpool in the water before cracking an egg in – this will help the egg white wrap around the yolk. Cook for three minutes. • Remove the egg with a slotted spoon and drain on a kitchen paper towel. • Arrange three slices of avocado on one slice of bread, and the egg on the other. Serve. value per serving: 327 kcal, * Nutritional 15.5g protein, 13.1g total fat

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By Lee Xin Hui; Photography Darren Chang; Art direction Alice Chua

Wholemeal bread + Egg + Avocado =

Expert source: Jaclyn Reutens, clinical dietitian at and founder of Aptima Nutrition & Sports Consultants

“A balanced meal consists of low-glycaemic-index carbohydrates, lean protein and good fats. This combination ensures you stay full for at least four hours.” – Jaclyn Reutens

Rolled oats + Low-fat milk + Avocado =

AVOCADO SHAKE • Place 40g of rolled oats, 250ml of chilled low-fat milk and three slices of avocado into a blender. • Blend until ingredients are thoroughly mixed. • Serve in a tall glass.

Nutritional value per serving: 332 kcal, 16.1g protein, 11.8g total fat

Wholemeal bread + Grated low-fat cheddar cheese + Reduced-fat peanut butter

= TOASTED PEANUT BUTTER SANDWICH

• Toast two slices of wholemeal bread for three minutes on each side. • Spread 15g of peanut butter on one slice and sprinkle 25g of grated cheese on the other. • Toast both slices for two minutes. Serve.

Nutritional value per serving: 344 kcal, 18.8g protein, 12.4g total fat

Sweet potato + Egg + Olive oil = OMELETTE • Cut a 150g sweet potato into small cubes. • Crack two eggs into a bowl and beat with a fork. • Heat 15ml of olive oil in a pan, then add the sweet potato cubes and fry until golden brown. • Add the beaten eggs; allow the egg to brown on one side. • Flip it, then cook for another one minute or until brown. Serve. value per *Nutritional serving: 388 kcal, 13.5g protein; 23.5g total fat

Sweet potato + Grated low-fat cheddar cheese + Olive oil = CHEESY

POTATO GRATIN

• Thinly slice a 150g sweet potato. • Heat 15ml of olive oil in a pan, then add the sweet potato slices. Fry until golden brown on one side, then flip them. • As the other side is browning, sprinkle 25g of grated low-fat cheddar cheese on the already-browned side. • Cook for another minute until the cheese melts. Serve.

Nutritional value per serving: 331 kcal, 8.1g protein, 19.4g total fat

SHAPE.COM.MY FEBRUARY 2017

weight maintenance

Stay at your happy weıght

You’re not trying to lose pounds— because you actually like what the scale says. Here’s how to maintain it.

By LESLEY ROTCHFORD

You’ve got plenty of company if you don’t need to slim down. Forty-one percent of us are perfectly content with the way we look and want to remain right where we are, according to a recent Gallup poll. That’s excellent news, because it’s a lot easier to stay at your current weight over time than it is to drop pounds that you’ve gained, says nutritionist and Shape Advisory Board member Keri Gans, R.D.N., the author of The Small Change Diet. These science-backed strategies will keep you in your look-great, feel-great place.

Put your go-to foods on repeat.

Decide which healthy meals and snacks you love, then go ahead and eat them as often as you like. “Relying on the same nutritious foods over and over is an easy way to keep your weight steady because it takes all the guesswork out of the process,” says Lauren Slayton, R.D.N., the founder of Foodtrainers in New York City and the author of The Little Book of Thin. Plus, you’re more likely to practice portion control with foods you eat all the time, research from the University at Buffalo shows. In the study, women who had macaroni and cheese daily consumed less of it over time than those who ate it just once a week. Researchers believe 44

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the novelty wears off when you eat a food daily, so you end up eating less. But don’t confuse an eat-and-repeat strategy with being resigned to the exact same breakfast, lunch, dinner, and snacks every single day. Instead of a completely regimented (and boring) routine, simply have a rotation of foods that you enjoy, you know are good for you, and keep you satisfied and happy, and you’ll always eat smartly without having to think about it too much.

Understand the math. Even if you’re loading your grocery cart with apples, carrots, and kale, it doesn’t necessarily mean you’re consuming fewer calories. In fact, a review of seven studies

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on body weight published in the American Journal of Clinical Nutrition found that eating more fruits and vegetables did not help people control their weight. That’s because while these foods have plenty of benefits, you need to sub them in for any less healthy fare you’ve been consuming to change your daily calorie intake, says study author Kathryn A. Kaiser, Ph.D., a researcher at the University of Alabama at Birmingham. Instead of just adding the good stuff, replace less nutritious foods: Use veggies instead of chips with dip, for example.

Think like a chef.

Consistent workouts help you stay slim, but switch things up every so often to keep your calorie burn high.

If you eat a restaurant- or takeout-heavy diet, it’s time to hone your kitchen skills. A study from the Johns Hopkins Bloomberg School of Public Health found that people who cook the majority of their meals consume fewer calories, including when they eat at restaurants, than those who don’t cook as much. “Cooking teaches you about the ingredients that go into dishes, and that knowledge can be helpful when you dine out,” says study author Julia Wolfson, Ph.D. You know, for instance, that the rich tomato soup is loaded with cream and butter, so you order chicken noodle instead.

Don’t drink in more calories. If you are at a healthy weight and drink alcohol moderately, there’s no reason to stop. In fact, women who have one drink a day are actually less likely to gain weight over time than those who completely abstain. But if you start to imbibe more than that this season, the calories can really add up. At the same time, your food judgment can falter, so you may ending up eating more, too. To avoid overdoing it, “hold yourself to no more than five to seven drinks a week,” says Brooke Alpert, R.D.N., the founder of the nutrition practice B Nutritious in New York City. And choose lower-calorie drinks like wine, light beer, and vodka with club soda.

too busy to exercise on Thursday and Friday, make it a priority to get to Spin class on Saturday.

Tweak your technique.

Consistency is a good thing, but it’s also important to switch things up every so often to keep your body burning calories efficiently. If your pants start to feel tight, just make one or two small changes to your routine—trade your sweetened lattes for coffee with skim, say, and go for a walk during lunch—and see if that does the trick, Gans says. In a study published in JAMA Internal Medicine, people who were taught to cut 100 calories a day from their diet and burn 100 calories through exercise when the scale started to creep up were able to maintain their Follow the two-day rule. weight over three years. Adjustments to your A regular and consistent workout routine can also workout routine is one have a big effect. If you of the most important know you’re going to be strategies for maintaining eating more for the next your weight, according to week or two or during the a review of studies from holidays, try increasing East Carolina University. Aim for four to five hours of your workouts by at least exercise a week, schedule 10 minutes to bump up your calorie burn. And it, and try to stick to it, incorporate one or two because skipping too many sessions in a row can intense workouts weekly as extra insurance, cause your motivation to slide, says celebrity trainer Braganza says. Fast-paced strength circuits will torch Ramona Braganza. Her fat and help you maintain rule of thumb: Never let muscle, which keeps your more than two straight metabolism humming. days go by without some type of workout. If you’re SHAPE.COM.MY FEBRUARY 2017

As the craving calls for warm, comforting food, we give in. Comforting dishes taste indulgent and bring joy. These creative meals pack in nutritious ingredients while still delivering on the cozy-food front. Recipes by Allison Day* /// Photographs by Ted Cavanaugh

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Creamy Polenta With Roasted Root Vegetables and Kale Pesto

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Five-Spice Beef, Butternut Squash, and Swiss Chard Pho Day is the creator of th *Allison e aw ardwin nin g fo od blo g

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Thai Coconut Chicken Ramen With Broccolini

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Food styling by Jamie Kimm; prop styling by Emily Mullin/Hello Artists

Sweet and savoury Oranges and tangy dried cranberries add brightness to the mustardy pork, hearty brussels sprouts, and nutty pecans.

Basmati Rice Bowls With MustardRubbed Pork and Brussels Sprouts

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Five-Spice Beef, Butternut Squash, and Swiss Chard Pho Serves: 4 Active time: 15 minutes Total time: 45 minutes

2 cups small whole-grain pasta, such as fusilli or farfalle 4 large eggs 6 cups low-sodium chicken or vegetable broth 2 tablespoons extravirgin olive oil 1 tablespoon tamari 1 tablespoon unseasoned rice vinegar 1 tablespoon honey 1⁄2 teaspoon five-spice powder 1⁄2 chopped fresh chile 1 tablespoon grated fresh ginger 1 garlic clove, crushed 2 cups peeled, seeded, and thinly sliced butternut squash 1 pound flank steak, sliced very thinly against the grain 1 bunch Swiss chard, greens only, shredded 2 teaspoons sesame seeds

Creamy Polenta With Roasted Root Vegetables and Kale Pesto

1⁄4 cup finely grated Parmesan Black pepper 1 garlic clove

Serves: 4

2 cups chopped kale

Active time: 15 Minutes

2 tablespoons pine nuts

Total time: 1 hour

2 tablespoons lemon juice

1 kg peeled root vegetables, like beets, carrots, turnips, and radishes, cut into 1⁄4-inch cubes 1⁄4 cup plus 2 tablespoons extra-virgin olive oil 1 teaspoon salt 6 cups water or lowsodium vegetable stock 1 cup quick-cooking polenta

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1. Preheat the oven to

204°C. On a large baking sheet, toss vegetables with 2 tablespoons olive oil and 1⁄4 teaspoon salt. Roast until tender, 30 to 35 minutes. 2. Meanwhile, in a large pot,

bring water or stock, polenta, and 1⁄2 teaspoon salt to a boil, whisking constantly. Reduce to a simmer, cover, and cook for 10 minutes, whisking often. SHAPE.COM.MY

Whisk in cheese and season with pepper to taste. 3. In a food processor,

pulse garlic until minced; add kale, pine nuts, lemon juice, and remaining 1⁄4 teaspoon salt and pulse until finely chopped. With machine running, drizzle in remaining 1⁄4 cup olive oil and process until pureed. 4. Spoon polenta into 4 shallow serving bowls and top each with a swirl of pesto. Add roasted vegetables and a dollop of pesto to each bowl.

Nutrition facts per serving: 610 calories, 26 g fat (3.9 g saturated), 84 g carbs, 13 g protein, 16 g fiber, 900 mg sodium

2 whole hot chiles, halved lengthwise, for garnish

1. Bring two pots (one small,

one large) of water to a boil. In the large pot cook pasta according to package directions; drain and divide among bowls. In the small pot boil eggs for 6 minutes. Drain and rinse with cold water. Carefully peel eggs and set aside. 2. Rinse and dry the large

pot. In it bring broth, oil, tamari, vinegar, honey, fivespice powder, chopped chile, ginger, and garlic to a boil. Add squash, reduce to a simmer, cover, and cook until tender, 8 to 10 minutes. Add beef and cook until desired doneness, 1 to 2 minutes for medium. Using a slotted spoon, divide beef and squash among bowls. Add Swiss chard to broth and cook until wilted, about 1 minute. With a slotted spoon, add chard to bowls. Return broth to a boil and then ladle it over the bowls. 3. Slice eggs in half and

place in bowls, sprinkle with sesame seeds, and garnish each with a chile half.

Nutrition facts per serving: 532 calories, 22 g fat (6 g saturated), 46 g carbs, 41 g protein, 7 g fiber, 654 mg sodium

Tradition with a twist This chicken noodle soup infuses fresh flavors like ginger, chili, and lime into a silky coconut broth.

Basmati Rice Bowls With MustardRubbed Pork and Brussels Sprouts Serves: 4 Active time: 10 minutes Total Time: 1 hour

2 pork tenderloins, about 455g each 3 tablespoons grainy mustard or honey mustard 13⁄4 cups water 1 cup basmati rice 2 tablespoons dried cranberries, finely chopped, plus more for garnish 1 tablespoon chopped fresh rosemary, plus more for garnish 1 navel orange, peeled and segmented 2 tablespoons cider 2 tablespoons extravirgin olive oil 2 teaspoons cider vinegar 680g brussels sprouts, trimmed and halved 1 garlic clove, minced 1⁄4 teaspoon salt Black pepper 1⁄4 cup pecans, finely chopped, plus more for garnish

Thai Coconut Chicken Ramen With Broccolini Serves: 4 Active time: 10 minutes Total time: 25 minutes

2 limes

3⁄4 cup chicken broth 1 tablespoon fish sauce or tamari 1 bunch Broccolini, tough ends removed 1 carrot, shaved into ribbons (use a vegetable peeler) 1 tablespoon chili oil

340g flat rice noodles or

1. Zest and juice 1 lime and

linguine

cut the other lime into 4 wedges; reserve.

1 tablespoon coconut oil 1 garlic clove, minced 1 tablespoon grated ginger 1⁄2 red Thai chili, minced 2 boneless, skinless chicken breasts, thinly sliced 383g light coconut milk

2. Cook noodles according

to package directions. Drain and divide noodles among 4 bowls. 3. Meanwhile, in a large pot,

heat coconut oil over medium heat. Add garlic, ginger, and minced chili; cook for 30 seconds. Add

chicken, coconut milk, broth, fish sauce, and reserved lime zest and juice. Bring to a boil, reduce to a simmer, and cook until chicken is cooked through, 5 to 10 minutes. Stir in Broccolini and carrot, then cover and simmer until vegetables are tender, about 5 minutes.

1. Preheat the oven to 204°C. On a large baking sheet lined with foil, rub each pork tenderloin with 1 tablespoon mustard. Roast until internal

temperature reaches 71°C, 25 to 30 minutes. Set tenderloins aside to rest for at least 5 minutes. 2. Meanwhile, in a medium

saucepan, bring water and rice to a boil. Reduce to a simmer, cover, and cook for 12 minutes. Turn off heat and let sit, covered, for 3 minutes, then fluff with a fork. Gently stir in cranberries and rosemary and fold in orange segments. 3. In a small, lidded jar, shake cider, 1 tablespoon oil, vinegar, and remaining 1 tablespoon mustard; set aside. In a large, high-sided skillet, heat remaining 1 tablespoon oil over medium heat. Add sprouts, garlic, salt, and pepper. Cook, stirring occasionally, until tender and golden brown, 10 to 15 minutes, adding water if necessary. Remove from heat and stir in pecans and vinaigrette. 4. Slice pork into medallions.

To each of 4 serving bowls, add rice, sprouts, and pork; garnish with additional cranberries, pecans, and rosemary.

Nutrition facts per serving: 625 calories, 17 g fat (3.1 g saturated), 58 g carbs, 57 g protein, 8 g fiber, 459 mg sodium

4. To serve, arrange chicken and vegetables on noodles and spoon coconut broth over them. Dot with chili oil and garnish bowls with lime wedges.

Nutrition facts per serving: 631 calories, 16 g fat (10.3 g saturated), 81 g carbs, 34 g protein, 3 g fiber, 829 mg sodium

SHAPE.COM.MY FEBRUARY 2017

livehealthy The spark you need to go stronger, longer, faster

Your morning coffee has the power to fire up your fitness and take it to the next level, the latest science shows. Hereâ&#x20AC;&#x2122;s how to harness all its workout-boosting benefits. By SARA ANGLE Photograph by Claire Benoist; Styling by Alma Melendez/Halley Resources

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Caffeine equals energy, which most of us consider a godsend in its own right. But the latest thinking is that the stimulant can also give you a significant edge in the gym. “There are years’ worth of research proving caffeine’s efficacy,” says Jose Antonio, Ph.D., the CEO of the International Society of Sports Nutrition. It has enormous power as a safe and effective performance-enhancing drug. Caffeine works by increasing activity in the central nervous system, making you feel more alert and awake, which sharpens your concentration and speeds your reaction times, says Philip J. Prins, Ph.D., an assistant professor at Grove City College in Pennsylvania, who has studied caffeine’s effects on exercise. At the same time, caffeine disrupts the pain signals your muscles send to your brain, so you feel better during and after your workout and you’re able to exercise longer and harder, says Matthew S. Ganio, Ph.D., an associate professor of exercise science at the University of Arkansas. It also revs your metabolism. “A person who has just had caffeine will burn more calories than someone who hasn’t, even if they’re doing the exact same workout,” says Eric T. Trexler, a researcher at the University of North Carolina at Chapel Hill. You need a strategy, though: Drink a beneficial amount of caffeine at the right time. Follow our lead.

special report

Find your personal sweet spot Time it right “To maximize athletic performance, aim to take 1.35 to 2.7 milligrams of caffeine per pound of body weight,” Ganio says. So a 64kg woman should go for 189 to 378 milligrams. (For reference, an eight-ounce mug of DIY brewed coffee contains about 95 milligrams of the stimulant, and a 12-ounce Starbucks coffee has 260 milligrams.) If you don’t consume caffeine often, start on the low end of the range at 1.35 milligrams of caffeine per pound of body weight to avoid possible side effects like dizziness, headache, jitteriness, or gastrointestinal issues, Prins says. Then bump up the dose to 1.8 milligrams, gradually getting up to 2.7 milligrams, or until you reach the point when you feel faster, stronger, and more on your game than usual. If you already drink two or three cups of coffee a day, an additional dose before your workout can still give you an assist, according to a study in the Journal of Caffeine Research. But it is possible to develop a tolerance to caffeine, so if you feel your presweat java has stopped working, take a break from it for four to seven days or drastically cut back your intake. When you start drinking it again, you’ll get a bigger bump from less caffeine.

Caffeine is not dehydrating Though caffeine has long been considered a diuretic, Philip Prins, Ph.D., says that research shows sweat loss and blood and urine volume remain the same when you exercise after ingesting caffeine. In fact, a study in the journal PLOS One found that coffee in moderation may be almost as hydrating as water.

It takes about 15 minutes for caffeine to hit your bloodstream. The energizing effects peak after 45 to 60 minutes, and it will continue to stay in your system for three to six hours, Trexler says. For the best results, he recommends drinking coffee 30 to 90 minutes before exercising. The one exception is nighttime workouts. While the stimulant affects everyone differently, research in the Journal of Clinical Sleep Medicine found that people who were given caffeine three and even six hours before bed took longer to fall asleep and got fewer hours of rest than those who took a placebo. You may be better off skipping the pick-me-up whenever you exercise at night. Your diet also plays an important role. “Consuming carbohydrates with caffeine can blunt the effects,” Prins says. Swap your usual pregym peanut butter and toast with a lower-carb snack, like a hard-boiled egg, nuts, or yogurt. →

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special report

Be realistic about what it can do Most studies focus on caffeine’s effects on endurance exercise, like distance running. For that, it’s a winner: Drinking 160 milligrams of caffeine improved recreational runners’ 5K times by about 30 seconds, according to research from Grove City College. Some evidence shows that it can also boost your skills in stop-start sports such as volleyball, tennis, and soccer. And while there’s no conclusive research about its usefulness for highintensity exercise, it doesn’t hurt to experiment with it to see if it will help you eke out an extra burpee or lift a heavier weight, Prins says. The good news is, no matter what workout you do, it will help prevent muscle soreness.

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Catch the buzz Now that the word is out about caffeine being a secret fitness weapon, more exercise products are being infused with it. Get your fix with caffeinated…

SNACKS. Meant to be eaten before and during exercise, Honey Stinger Energy Chews (RM200.17 for 12 packets, www.lazada.com.my) and Energy Gels ($33 for 24 gels, honeystinger.com) contain 32 mg of caffeine, and Gu Energy Stroopwafel (RM7.90 per packet, www.runninglab.com) contains 20 mg. SPRAYS. Four spritzes of Instavit Instant Energy ($12.70, www. amazon.com) contain about 30 mg of caffeine, plus other pick-me-ups, like vitamin B12. DRINKS. Down a bottle of Avitae water ($21 for 12 16.9 ounce bottles, goavitae.com)and you’ll be getting up to 125 mg of caffeine while you hydrate.It’s available in flat or sparkling varieties, flavored or unflavored.

live healthy sex and your body

Dr Warren Lo

“Honey, not tonight”

If your partner says he or she does not ‘feel like it’ all the time, should you take it personally?

Maybe. But in some cases, there could be a genuine biological reason. Hypoactive Sexual Disorder (HSDD) is a real problem says Dr Warren Lo Hwa Loon, a consultant urologist from Ramsay Sime Darby Health Care. Here’s what you should know about HSDD. WHAT IS HSDD? Hypoactive Sexual Desire Disorder (HSDD) is a form of sexual dysfunction that is characterised by low desire for sexual activity and a lack of sexual arousal. This can also involve a decrease in sexual pleasure and motivation for sex if things were normal before. The condition can persist for more than six months and can affect men and women of all ages. It is twice more likely to occur in women than in men (20-40% vs 10-15%, respectively). In women, it is also known as Female Sexual Interest/ Arousal Disorder. HOW COMMON IS HSDD? HSDD is one of the most common sexual disorders among women,

where one in ten females are affected. Many claim HSDD leads to personal distress and estranged relationships. Depression, anxiety and poor self-esteem often follow this condition. It can be divided into general, where there is a general lack of sexual desire, or situational whereby the lack of sexual desire is for the current partner. This is not an issue if both the patient and partner are not bothered by it. WHAT CAUSES IT? There are many possible causes of HSDD. It is suggested that the imbalance between the excitatory and inhibitory neurotransmitter leads to this sexual dysfunction. Another theory points to an imbalance in hormones such as low testosterone and high prolactin. Peri and post-menopausal women who often experience vaginal dryness and those with painful intercourse form the majority of HSDD patient. It is also often connected to people

experiencing stress or mental health issues, patients with relationship or intimacy problems and those on certain medications. Similar complaints come from those with irregular menstrual cycle, hormonal contraception users and women whose uterus and ovaries have been surgically removed. It is also prevalent among people with past sexual abuse history or strict religious upbringing. Additionally, medical conditions such as chronic pelvic pain syndrome and inflammatory bladder/ vaginal conditions are frequently linked to HSDD. Patients with diabetes and heart problems can also be affected as their libidos are usually weakened. HOW TO KNOW IF IT’S HSDD, WHAT DO ABOUT IT? Clinicians will need to assess the patients’ symptoms carefully. Questionnaires will give an idea on the problem’s severity. Treatments include psychological counselling to solve any relationship problems between the husband and wife. Psychiatrists also play a helpful role for those who have experienced sexual trauma or abuse. The treatment of underlying medical problems and cutting away certain drugs or medication may alleviate this problem. Although testosterone supplements seem to be useful in treating this condition in men, its use on women is still up for further debate. Estrogen therapy can increase sexual arousal in women apart from increasing their libido. Anti-depressants such as bupropion and flibaserin (known as the ‘female Viagra’) may help female patients achieve sexual gratification and satisfaction. A patient’s partner also plays a vital role in helping her rejuvenate their sex lives. With better awareness, women who may suffer from HSDD should seek treatment and ultimately enjoy a better sense of well-being. SHAPE.COM.MY FEBRUARY 2017

doctor’s advice

Day

You’re starting to feel slightly congested and a little achy.

Pop a probiotic. Taking the healthy bugs daily can shave about two days off your cold and make your symptoms 34 percent less severe, according to a study in the British Journal of Nutrition. Probiotics help regulate your immune system’s inflammatory response, reducing symptoms like wheezing. Look for the strains Lactobacillus rhamnosus LGG and Bifidobacterium animalis BB-12.

Kick your cold faster You can

shorten your misery by at least two full days, new research says. Just follow this expert-backed game plan. By MIREL KETCHIFF

Spray away. Start using a saline nasal rinse three times a day. This will flush out the cold virus that is making you sick, as well as compounds like histamines, prostaglandins, and leukotrienes that cause sniffling, reports the Journal of Infectious Diseases and Immunity.

Sleep in. “When you don’t get enough z’s, your immune system doesn’t work as efficiently because it’s not getting all the fuel it needs,” says Aric Prather, Ph.D., an assistant professor of psychiatry at Weill Institute for Neurosciences at the University of California, San Francisco. The more you sleep, therefore, the more energy your body has to send to your immune system, and the faster you can bounce back from your cold.

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Getty Images

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You’re feeling worse but still telling yourself that you’re fine.

Sweat it out. Head to the gym for a 30- to 60-minute workout. “Most cold viruses can survive only in temperatures around 37°C” says Richard Martin, M.D., a family medicine physician at Geisinger Health System. “A fever is your body’s natural way of killing a virus, and working out accomplishes the same thing,” he says. It’s best to exercise before your symptoms have peaked, however. If congestion is making it hard to breathe or if you already feel feverish, skip it. →

Suck on zinc. These lozenges shorten cold duration by about three days, new research in the British Journal of Clinical Pharmacology found. Take at least 80 milligrams over the course of a day, starting as soon as you notice symptoms and continuing until you feel better, says lead study author Harri Hemilä, M.D., Ph.D.

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You’re really sick now—stuffy, foggy, wheezy, and achy. Try turmeric. This yellow spice contains curcumin, an anti-inflammatory chemical that can stop a virus in its tracks, according to research from George Mason University. “All viruses turn on a group of proteins known as NFKB,” says Fatah Kashanchi, Ph.D., the study’s coauthor. “If you can shut down NFKB, you can stop the virus or at least slow it down. And

curcumin does exactly that.” Take a 1,000-milligram curcumin supplement twice daily for the duration of your cold. Press for relief. “Studies have shown that acupuncture and acupressure can affect levels of immune proteins known as interleukins, helping you fight viruses a day or two faster,” says Bill Reddy, a licensed acupuncturist and the director of the Integrative Health Policy Consortium. Use the pads of your fingers to press, tap, or

Day

You’re still sick, but you’re starting to feel better.

Stretch it out. Do some light yoga or take a walk, Dr. Martin says. “Anything that gets your heart rate up and your blood flowing will help circulate your white blood cells throughout your body, oxygenate your muscles, and raise your temperature slightly, all of which will help you get healthier,” he says.

Give your nose some TLC. You’ll be tempted to blow it vigorously because mucus tends to thicken as a cold progresses, but don’t. “If you blow hard, you’ll irritate the mucus membrane more,” Dr. Martin says. The result: Your congestion will last days longer. Use a saline spray just before blowing to soften the mucus and make it easier to expel without excess huffing and puffing.

massage these spots: Just inside each eyebrow; on both sides of your nose; on both sides of your spine, where your neck meets your skull; and just below your collarbone. Cancel your workout class. Now is the time to take a break from exercise. “When your symptoms are at their worst, you likely won’t be able to exercise enough to do any good,” Dr. Martin says. You’ll get more benefits from extra rest, so take a nap instead.

Day

You’re back to normal—except for a lingering cough and a runny nose. Spot-treat symptoms. Avoid combination cold medicines, which contain a mix of decongestant, antihistamine, and expectorant drugs, Dr. Martin says. At best, he says, they’re not very effective. At worst, they can cause side effects like drowsiness or even heart palpitations. You’ll get quicker relief using two or more remedies that target a single specific symptom.

The yellow spice turmeric contains curcumin, a chemical that can stop a cold virus in its tracks.

For a runny nose, for example, take a nonsedating antihistamine. For a cough, try tea with honey; research has found that sweet tastes can be supereffective at suppressing a cough. Get back to the gym. Restarting your exercise routine can help you get better. Stick to cardio, which Dr. Martin says is best at boosting blood flow, oxygenating your tissues, and releasing symptom-relieving endorphins. Just listen to your body and dial back the intensity of your workouts as needed.

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live healthy youinshape

“My asthma has long gone, and I believe hiking is what did it.”

Mountain girl, Syaza Adilah talks about her wanderlust in climbing mountains, and her future climbing goals. BY SOPHIA IVY JO

Despite her tiny figure, 26-year-old Syaza is not afraid of conquering mountains. Although her asthma problems had kept her away from climbing at first, her determination got the better of her. Today, she is living her dream, being at the peak of every mountain she could climb. “I am just happy to achieve my goal of hiking one mountain a month, and I’m always excited for new adventures,” says Syaza, as she goes with the hashtag #Adela1Month1Mount on her Instagram. 58

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How it began “I started climbing in 2013 when I thought I had a midlife crisis. I love the outdoors and involved myself in various outdoor activities like cycling during my university years and continued to do more of hiking in last two years. I was a girl scout during primary and secondary school. That’s how my love for the outdoors began.

The inspiration “I’m inspired by the beauty of the landscape after a hard climb. Every

peak is a beautiful picture of nature and different terrains. Everyone can fly on a plane and look out the window but for me, it’s not good enough. When I climb a mountain, I’ve earned the view, and the sights and smells that come with it.

Climbing adventures “I started with easy hikes to hills, waterfalls and mountains so the experiences might differ from one another. My first mountain was Mount Rajah in Pahang. It was tough and

my haversack was too big and heavy for a petit person like me. Despite the slow pace, I made it to the peak! After that, I’ve listed out mountains to climb. I aimed for the 7 summits in the peninsular, known as the G7 (more than 2000 metres above sea level). Before that, I trained at various mountains in Malaysia and Indonesia. My first G7 adventure was Gunung Yong Belar, located in Pahang and graduated with Gunung Tahan, the highest point in peninsular Malaysia at 2187 metres above sea level. After the G7, I aimed to do G5 and G12. (G5 covers 5 highest points in Malaysia). The fees for these trips come from my own pocket because this is my love.”

ailment. Load-training has taught my shoulder and waist to carry a heavier backpack, doubling the load from my very first trip. This simply means that I’m much stronger now despite my size! And, my pace is so much better as I can catch up with the first person in the line!

The next climb “I’ve climbed 48 mountains in two years. For upcoming trips, I have shortlisted some volcanoes too. And I plan to repeat some mountains in Malaysia. My favourite mountains are Mount Kinabalu in Sabah, Mount Rinjani in

Lombok, Indonesia and Mount Kerinci, Jambi also in Indonesia.”

Loving the shape “I am petit, and having been actively involved in climbing activities, I’ve discovered that my body hardly stores fat. My metabolism is high and I don’t get heavier than 45kg. In order to gain more energy for the activities, I eat a lot and often feel hungry. Despite the calories consumed (I eat more than thrice a day and more during trips), I still manage to stay in my happy frame while being fit, so that’s a dream come true for me.

The training “I do simple hikes every weekend or whenever I am free. During one-day hikes, I regularly do load-training to train the body to carry loads for overnight trips. When I miss my hikes during breaks, I usually jog/run around the park or do the staircase-exercises to keep fit. I don’t have a fixed exercise regime but I make sure that my legs suffer no injury and I eat more carbs at least 48 hours before my hikes. Going for leisurely hikes really helps me to train my feet for long-distance walks and hikes. I rarely take carbonated drinks before and during the hike.”

The gains and lessons “The obvious transformations from my first hike as compared to my current hikes are my breathing technique and hiking pace. I had breathing problems when I did long hikes because of my asthma. I had to take many rest stops and hiked at a slow pace before. I was also not used to carrying more than 6kg loads, and I was often the last in the group. I also depended on my inhaler for my asthma problem. These have improved when I started to commit to more hikes. Now, I am happy to say that I have stopped using my inhaler for more than a year. I have adapted the right breathing technique and breathed more freely. My asthma attacks have long gone, leaving me healthier and from that I believe hiking is the cure for my SHAPE.COM.MY FEBRUARY 2017

LOVE &

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MALAYSIAN -STYLE Love and sexual happiness are real (and science agrees too!). They give meaning to our lives and play a big role in our quest to a more balanced lifestyle. And unlike boutique workout classes, they’re free! Here’s what you feel about this subject.

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THE RESULTS ARE IN!

Sex burns 144 calories during a steamy half-hour session, so why don’t we do it more often? Only once a week, on average, you told us in a survey we ran on shape.com.my recently. Here’s what else we found out. By Jay Jayaraj & Batrisyia Jay 62

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What is your favourite body part when it comes to bedroom activities? 31% Yes, it’s the breasts that they love when it comes to the favourite body part and sex! Breast stimulation is known to play a vital role in women’s sexual arousal and satisfaction. A 1996 study by W.H Masters and V.E Johnson on Human Sexual Response concluded that breast volume increases significantly when women are turned on, spinning changes in the areola and erecting the nipples. Stimulation of the nipple through breast-feeding increases the amount of the hormone oxytoxin ( a ‘cuddling’ hormone) in the body, as a way of bonding for the mother and child. Hence, the same process applies when nipples are stimulated during foreplay.

Why post workout sex? 51% preferred post-workout sex as they say they’re more ‘turned on’ after a workout. Working out raises your level of testosterone, which boosts desire and helps increase circulation, making your clitoris and vaginal area more sensitive and receptive to touch, says sex therapist Tiffanie Davis Henry, Ph.D., a co-host of TLC’s All About Sex. Thanks to the same testosterone boost, you’ll be radiating confidence. “Most of us feel really good about our bodies after exercising, and sex is more fun when we’re not worried about how we look,’ Henry says. “Your endorphins are already flowing post-workout, and that euphoric feeling is extended while you have sex,” Henry adds.

Do you consider sex as a workout? 76% agree that sex is a form of workout! Jaiya Kinzbach, a Los Angeles–based sexologist and the author of Red Hot Touch, says that you burn 144+ calories for a half hour session. Add a little moaning and sighing and you’ll be burning an extra 18 to 30 calories. You can also opt for a change in position for a better, more optimised workout. Here’s a little tip, if you are on top, try moving your hips like a belly dancer; this feels great while giving you a core-burning workout. Ultimately, you burn more when you orgasm. Women who orgasm during sex, burn more calories than those who don’t.

How often do you have sex? 33% have sex 1-2 times a week. Couples who go at it once a week benefit more as they tend to not feel pressured to have sex. A study by behavioural endocrinologist Winifred Cutler and colleagues at Columbia and Stanford universities shows that by having sex weekly, women are able to have a more stable and regular menstrual cycle. As you are not prone to having sex that often, it’s more likely for you to last longer in a future session, making you all glowy and healthy both inside and out!

Why pre-workout sex? 49% said yes to pre-workout sex and compared it to a warm-up session. Sex heats up your muscles and joints, which increases your flexibility while raising your heart rate and gets your blood pumping. As an added bonus, the release of endorphins during sex boosts your mood, making you feel extra confident and capable, hence improving your workout. Dr Pamela Peek of the American College of Sports Medicine says that sex releases tension, and could help an athlete relax before a competition. The physical exertion of short and sweet lovemaking is equal to walking up two flights of stairs, while more energetic activities burn only around 200 calories.

Do you like make-up sex? 62% love make-up sex. When you’re upset, your heart rate is up, your blood is pumping, and you’re in a heightened state of arousal, explains marriage therapist Neil Rosenthal, the author of Love, Sex and Staying Warm. “Then when you have sex, you experience a huge release.” Your brain is flooded with oxytoxin after sex, a hormone that gives off feelings of love and togetherness. This encourages you to progress past lingering anger and resentment. Experts concluded that sex helps people feel cared for, desired, and connected, thus repairing the damage in your relationship threefold.

Do you like morning sex? 78% love morning sex! According to Hilda Hutcherson, M.D., a clinical professor of obstetrics and gynaecology at Columbia University, the rush of endorphins and hormones you get post-sex keeps you happy and helps shield you against stress for hours. Sex also helps lower blood pressure, simultaneously keeping you calm. Being active for 30 minutes at 7am, leads to sleeping longer that night, according to a study from Appalachian State University.

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Are you happy with your sex life? 82% are happy with their sex life because they have frequent, fulfilling sex. People who have sex frequently are known to have significantly higher levels of immunoglobulin. Being the body’s first line of defence, its task is to fight off invading organisms at their entry points, hence reducing the need for activation of your body’s immune system. “This may explain why people who have sex frequently also take fewer sick days,” says Yvonne K. Fulbright, PhD a sexual health expert. Having a healthy sexual life also improves women’s bladder control. Good sex acts as a good workout for your pelvic floor muscles as when you have an orgasm, it leads to contractions in those muscles, which strengthens them.

Do you like being dominated? 74% love being dominated in bed because it makes them feel sexy and they like an assertive man. It doesn’t mean that women are any less empowering and independent than the opposite sex. According to Marina Pearson, author of Goodbye Mr. Ex, being a submissive, lets you fully enjoy and even enhance your relationship’s sexual intimacy. Research shows that men find vulnerability extremely sexy. Just remember, to keep this practise healthy, both parties need to treat each other with respect and an equal amount of trust for you to meet in the middle and create something that you both would enjoy and be happy with.

Do you spend time talking to your partner, after sex? 73% of readers said yes to spending time with the partner, post-sex. When individuals go through orgasms, oxytoxin floods their body and a physiological change occurs. These hormones increases emotions tied to trust and connectivity, thus influencing individual’s decisions to talk about their feelings to their partners. Professor Amanda Denes, Assistant Professor in the Department of Communication at the University of Connecticut, concluded that women who orgasmed during sex tend to express their most intimate feelings to their partner compared to women who didn’t orgasm. “To ignore the importance of orgasm would be to ignore the key-piece of the pillow-talk puzzle,” she adds.

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What is your favourite sexual position? 30% agree to missionary being the favourite position in the bedroom. There are plenty of benefits with going missionary. For one, you don’t have to worry about the movement, rhythm, or even pace. As you allow your partner to take the reign, you can sit back and fully enjoy the pleasure and sensations coursing through your body. All said, the doggy position comes second at 27% as it allows better penetration to hit your G-spot!

Sources; www.psychologytoday.com, www.womansday.com, www.bustle.com, www.mercola.com, www.webmd.com, europe.newsweek.com, elitedaily.com, www.healthcentral.com, www.yourtango.com, www.independent.co.uk, www.glamour.com, youngwomenshealth.org, www.cdc.gov

Have you ever had STI? 97% have never had a Sexually Transmitted Infection (STI). Anyone who’s had sexual contact is open to getting STI. It often spreads through contact with infected body fluids such as blood, vaginal fluids, semen, through contact with infected skin or mucous membranes, such as sores in the mouth. That means, sexual penetration is not needed to catch a STI. Resort to condoms every time you’re having sex, use water-base lubricants with condoms to prevent breakage and choose partners who have not had sex with many partners, and of course, do not have sex with anyone who has signs of STI.

35 What is the most time you’ve orgasmed during sex? 35% orgasmed twice in a session! Understand that orgasms don’t happen every time you have sex, and it’s no fault of yours or his if this occurs. However, all women are capable of having multiple orgasms according to Barbara Bartlik, MD, clinical assistant professor of psychiatry at Weill Medical College of Cornell University in New York. It only takes some extra work and time, she adds.

What kind of STI? 63% have suffered from Bacterial Vaginosis (BV). It’s an infection caused when too much of certain bacteria change the normal balance of bacteria in the vagina. Although researchers don’t know the cause of BV or how some women get it, the infection typically occurs in sexually active women. Having a new sex partner or multiple sex partners, as well as douching, can upset the balance of bacteria in the vagina and put women at increased risk for getting BV and chances of getting other STDs.

How many sexual partners have you had? 54% have/ had one sexual partner. A research conducted by Daniel Jones, a psychology professor at University of Texas at El Paso, states that 400 people in two studies had determined that women were more willing to overlook their partner’s sexual history considering that he showed signs of putting that life behind him. Men, on the other hand, was concluded to have a harder time doing so. The research concludes that the reason it is difficult for women to close a door on her past, compared to men, is due to the persistence of this double standard in our culture. This type of sexist discourse had also given birth to the notion that women are permanently accountable for past sexual decisions compared to the other sex.

Do you masturbate? 58% admit to masturbating and 30% do so 1 to 5 times a month. With the taboo surrounding masturbation (especially female masturbation), few have realised that it actually carries major health benefits. According to Dr Sharon Stills, founder and CEO of Naturopathic Solutions Inc, female masturbation also protects against cervical infections as orgasms regularly flex the cervix. Many women had also reported that their period pain was successfully lessened by masturbation, as it relaxes the muscles after.

How often do you visit a gynaecologist? 39% visit the gynaecologist once a year. According to Dr Suhaimi Isa, Consultant Obstetrician Gynaecologist of Pantai Hospital Ampang, you need to visit the gynaecologist once a year to ensure you’re all safe and healthy. Women who had just given birth can start going for checkups again 4 weeks after giving birth.

What do you worry about during sex?31% worry if he wants the same amount of sex as she does. Worry not ladies, despite what you think, the male sex drive is highly rechargeable. According to Dr Rachel Needle, a licensed psychologist and a certified sex therapist, men are multiorgasmic. However, some men may take less time between ejaculations than others. And some men can have orgasms without ejaculating. So stop the worry and just enjoy the ride! SHAPE.COM.MY FEBRUARY 2017

THE V-DAY PRESSIE GUIDE ! Valentine’s Day gifting can be more than just chocolates and flowers. Consider these useful, yet sexy alternatives. By Sophia Ivy Jo

Nixon Corporal Men’s Watch (RM1,229) This watch has a modern design of lum dial which are large numeral indices and luminous fill hands for easy night-time viewing. It also has a strong construction of two-piece case and bezel assembly with band options from horween leather or wax coated canvas with leather backing.

Calvin Klein City Grid Amplified Print Aviator Billfold Wallet (RM449) This sleek wallet is made from grain finished leather, offering convenience to keep his card and cash tidily. It has a two bill and 10 card slots and designed with city grid amplified print.

For him

Mr. Burberry Eau de Toilette 150ml (RM450) Burberry’s latest fragrance infuses British scents with zesty grapefruit notes, and smokey guaiac wood. The bottle looks masculine, with the cap resembling a horn-look button with an English-woven gabardine sitting around the neck.

Laneige Vday Set For Him (RM165) He wants to be groomed too! This gift set has everything he needs. From facial cleanser, lotion, sun block, water essence and a sleeping mask.

To win a lady’s watch, go to www. shape.com.my

Nike Air Max 1 Ultra Flyknit (RM899) This comfortable and lightweight shoe from Nike is a winner. The ultra midsole of the shoes has an incredible durability, combining with Max Air heel to achieve an excellent cushioning. What’s more, the flex grooves in the forefoot aims at a natural foot pace and movement.

Timex Couple Watch Set Weekender Fairfield 41mm (Mens) and, Weekender Fairfield 37mm (Ladies) (RM409 each) This versatile watch is designed with slip-thru straps, has an INDIGLO Light-Up Watch Dial and is also water resistant up to 30 meters. 66

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Victoria’s Secret Bombshell EDP Fragrance (RM279) ‘Sexy today, sexy tomorrow, sexy forever’, this signature-award winning fragrance is the secret to an intimate night with your partner. It has notes of purple passion fruit, Shangri-la peony and vanilla orchid, all perfectly bottled in the gorgeous emerald-cut glass design.

Sephora Rouge Matte Lipstick (RM55) Makeup trends come and go, but red lips are forever. This ultramatte lipstick is enriched with shea butter and rich emollients to moisturise and soothe lips without leaving it cakey or dry.

Tarte Kiss Bliss tarteist Creamy Matte Lip paint & Crayon set (RM195)This limitededition vegan-friendly matte lip paint and lip crayons comes in three gorgeous shades – essential nude, berry and bold. Made for a full-coverage and long-wearing hours, they are also very hydrating while giving a non-drying finish.

For her

Tarte Pretty Paintbox Collector’s Makeup Case (RM240) From 24 Amazonian Clay Eyeshadow shades, mascara, eye-liner, blushers, highlighter, bronzers, and glossy lip paint, this gorgeous custom collector’s case from Tarte is everything a girl can ask for. There’s also an added storage in the mirrored case for some extra tartiest beauty musts!

Clinique Limited Edition Happy In Bloom Fragrance (RM155) This fresh floral scent features notes of yellow plum, cocktail of frozen fruit, watery green notes, and transparent amber and white wood to provide natural feminine softness. Housed in a sleek clear bottle, the limited edition fragrance is made to deliver a clean cool feeling.

Malibu Beachwear Velocl Braided Tri Bikini Set (RM129) The next time you’re on a beach vacation, showcase the hard work at the gym with this bold, sexy bikini set with some chic braided back detail. Whether you’re just relaxing by the beach or sipping cocktail by pool, stay stylish and comfy. Victoria’s secret Tease Eau de Parfum (RM279) With notes of black vanilla, frozen pear and blooming gardenia, this fragrance is the ultimate flirt at any time of the day and night. Also, what not to love about the sexy boudoir-inspired bottle design with a touch of lace, fishnet and hot pink atomizer? Definitely a must-have!

Kipling Brownie Large Wallet (RM389) Stay organised with this large flap design nylon wallet – it has multiple card pockets and plenty of extra compartments and space for your essentials. SHAPE.COM.MY FEBRUARY 2017

PANTANG: DO THEY REALLY WORK?

Confinement practices, or pantangs, are meant for new mothers to recuperate from the rigours of pregnancy, labour and birth. But some of those practices can be quite tedious to follow and most of us aren’t even sure if they’re really beneficial to the new mother. To find out whether there’s science behind these traditions, we spoke to a Consultant Obstetrician Gynaecologist from Pantai Hospital Ampang, Dr Suhaimi Isa. By Batrisyia Jay & Sophia Ivy Jo

Body Massage (Urut Badan) According to the old ways, women who have just given birth are encouraged to undergo traditional massages for at least three consecutive days or longer. The practice is believed to improve blood circulation, expel lochia (vaginal discharge), breaks down fat, lifts the womb to prevent it from sagging, tones and shapes the body and speeds up the mother’s overall recovery. Dr Suhami : “Medically speaking, urut badan is similar to physiotherapy. When you’ve just delivered a baby, your womb is still big, hence I do not think it wise to exert pressure on your tummy, let alone massage it. Keep in mind that behind the womb lays your spine, when you rub or massage the womb too much, it’ll rub against the spine and may end up damaging it. I also don’t think that it’s wise for a midwife to ‘lift the womb’ as it is against the nature of the body. All of your organs are set to return to its original place after a week of giving birth. A body massage is a safe practise if the abdominal area is left alone. Women who had undergone Caesarean are advised to wait 4 weeks before undergoing this treatment.”

Wrap (Barut) Barut is the most crucial part of the confinement period. Wrapped tightly on a woman’s waist, this practice of 68

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tightly binding the tummy, sometimes also called berbengkong, is said to help regain the mother’s original figure. Dr Suhami: “Ages ago, I believe that this practice was done for the mother’s comfort, as barut helps support the spine and abdomen. This effectively decreases the back pains new mothers are often faced with. This practice is safe enough, with the exception of women who had undergone Caesarean. Wounds of a Caesarean section heals better when there are no applied pressure or sweat, and is at a normal body temperature, so wrapping up the abdomen is definitely not a good idea. As for gaining back the original figure, the most effective thing you can do is breastfeeding. When you breastfeed, you tend to use the fat in your body to regulate milk for your baby. It helps better in regaining the mother’s figure than barut.”

No sex for 40 days This pantang is still being carried out to this day as it is against the religious teachings of the Muslims. Scientifically speaking however, are there any benefits to this? Dr Suhaimi: “In medical terms, as long as all the vital organs are back to its original position, such as the uterus, then I’d say that it is perfectly safe for the mother to start having sexual intercourse. Basically, this pantang was

created to ensure that the mother gets enough bonding time with her baby, as well as sufficient healing. Recovery is vital in post-natal care, you need to give your body time to heal. So what this practice does is to ensure that the mother is physically and mentally ready for sexual intercourse. The last thing you need is for a mother to go through post-partum blues.”

Consuming Jamu In the Malay culture, mothers consume herbal pills after the delivery as an extra supplement for the body. Dr Suhaimi: “Jamu is categorised as traditional medicine. As with any traditional medicine, it is safe enough to consume as long as you do not exceed the limit. But what most mothers do not know is that Jamu tends to prolong the baby’s jaundice. Whatever you consume immediately after a delivery becomes part of your body, whatever is part of your body is also part of your breast milk. So for the sake of your baby, think twice before you consume anything out of your ordinary diet.

Avoid Squatting During the confinement period, mothers are prohibited from squatting. It is believe that by squatting down, your uterus will descend. Dr Suhami: “The concern is that

a new mother may suffer from Uterine Prolapse. It occurs when the uterus sags or slips from its normal position and into the vagina, or birth canal. But these cases are extremely rare. Some of the main causes of Uterine Prolapse are old age, have given birth more than 10 times, mothers who had undergone difficult deliveries such as vacuum and forceps deliveries, chronic constipation, and lastly, hard labour such as rubber tapping. Squatting however, will not contribute to you developing Uterine Prolapse. Hence, this belief is untrue.”

immediately after the delivery, the body starts to expel it. This is what causes the body to shrink. When plain water is avoided, especially when you’re breastfeeding, you’ll get severely dehydrated. When this happens, you become lethargic and can’t think properly. This leads to the dreaded post-partum blues, which is the reason why pantangs were created in the first place. So it’s not a good practice at all. Consuming plenty of plain water is highly recommended. Your body will demand water so listen to what your body wants.”

Avoid drinking plain water

Do not shower or wash one’s hair

In traditional Chinese confinement practices, the mother is prohibited from drinking plain water. This comes from the belief that drinking causes water retention or will cool down the body aggressively. Dr Suhaimi: “During pregnancy, your body retains a lot of water but

Contact with water is thought to cause “wind” to enter the body and lead to headaches and rheumatism later in life. This taboo may have originated from Northern China. Since water can quickly freeze because of the cold weather, it is easy to catch a chill from

bathing. Dr Suhaimi: “It is very important for the mother to clean herself and maintain her hygiene as she needs to breastfeed and stay close to the newborn. In fact, new mothers are allowed to shower or wash their hair right after giving birth, as long as she is comfortable and ready to do so. There is no harm at all. What she can do is to take a warm bath instead of a cold one.”

No bending over the waist The mother’s pelvic ligament is still in a relaxed state. Mothers should not bend over to avoid back injuries, post-natal. Dr Suhaimi: “After delivery, the spine will be a little softer and bending over could cause a backache. The abdominal muscles and uterus are still weak and not back to their original positions. This is also one of the reasons why they are not allowed to move around much to do housework.”

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WE ASKED THE 43-YEAR-OLD SUPERMODEL TO REVEAL HER KEY SECRETS FOR LOOKING AND FEELING AMAZING. By Claire Connors Photographs by Rankin

heidi! HOT and CONFIDENT

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F I T FA S H ION

Opposite page: Heidi Klum Swim Sun Dappled Decadence one piece (Bloomingdaleâ&#x20AC;&#x2122;s). Rebecca Minkoff Raleigh Bomber Jacket (rebeccaminkoff .com). Giuseppe Zanotti Design Sandals giuseppezanottidesign .com). This page: art dept. Cage Dress (artdeptclothing.com). Maya Brenner Geo Square Stacking Ring (mayabrenner.com).

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HEIDI KLUM HAS SOME SERIOUS ENERGY. The former Victoria’s Secret angel is the mother of four children under age 13, a judge on America’s Got Talent, the executive producer and host of Project Runway, and a lingerie designer with a new line of body-loving swimwear (she’s wearing it on the cover... and wow); she also has a 30-yearold art-dealer boyfriend she’s crazy about. Heidi achieves everything on her life wish list while staying fit, healthy, and happy.

Styling by Amy Berlin Dubin; Hair by Lorenzo Martin/The Wall Group; Makeup by Linda Hay/The Wall Group for Dior Dreamskin; Manicure by Tom Bachik/Cloutier Remix for L’Oréal Paris

I LOVE MY SHAPE BECAUSE IT’S MINE. AT THE END OF THE DAY, IT’S NOT WHAT ANYONE ELSE THINKS ABOUT MY BODY BUT HOW I FEEL ABOUT MYSELF. I’M WORKING IT AND OWNING IT!”

“I TRY TO BE ACTIVE AS MUCH AS POSSIBLE. I don’t have time for workouts every day. Being the mother of four kids is a workout in itself! Balancing my work and their schedules makes it hard to find time for a traditional exercise routine, so we try to do as many outdoor activities as a family as possible. We love to go on bike rides, take our dogs hiking, or jump on the trampoline. That’s the best way to stay fit and healthy—do things that don’t feel like work.”

F I T FA S H ION

Opposite page: Osklen Collection Pants (farfetch.com). Giuseppe Zanotti Design Silver Metallic Mules (giuseppezanottidesign .com). Maya Brenner Geo Oval Stacking Ring (mayabrenner.com). Ariel Gordon Column Ring (arielgordonjewelry.com). Smith and Mara Bar Ring (smithandmara.com). Rachel Katz Jewelry Ring (rachelkatz jewelry.com). This page: Heidi Klum Intimates Sun Muse Underwire Bandeau (heidiklum intimates.com).Koral Sweeper Pants (koral.com). Smith and Mara Earrings (smithandmara.com). Dana Rebecca Designs Sylvie Rose Ring (danarebeccadesigns.com).

“THE PERFECT SWIMSUIT IS OUT THERE—YOU JUST HAVE TO FIND IT. I’ve been modeling swimsuits and lingerie for my entire career, which is now more than 22 years, and it’s something that I truly know and love. I’ve tried on everything you can imagine, and I’ve seen what works well in real life. It’s all about finding a swimsuit in a shape and fit you like and feel happy in.”

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WE WEARING NG SOMETHING THAT MAKES ME FEEL GOOD GIVES ME CONFIDENCE.”

“WHENEVER I NEED MOTIVATION, I THINK OF THE BIG PICTURE. I remind myself that I’m staying active and eating right to live a better and healthier life. I want to be as healthy as possible for myself and my family.” F I T FA S H ION

Opposite page: Alice + Olivia by Stacey Bendet Lester Crop Fitted Crewneck T-shirt (aliceandolivia.com). Heidi Klum Swim Sun Dappled Decadence String Bikini (Bloomingdale’s).This page: Heidi Klum Intimates Sun Muse Halter (heidiklumintimates .com). DKNY Pure Harem Pants (dkny.com). Giuseppe Zanotti Design Three-Strap Sandals (giuseppezanotti design.com).

SHAPE.COM.MY FEBRUARY 2017

Beproudofyourshape Join the resistance Cardio, and especially HIIT, may get all the buzz for its fat-melting magic, but research suggests that strength training alone can trim flab and also net you lean muscle. A study in Medicine & Science in Sports & Exercise found that exercisers who stuck with a toning plan lost fat and firmed up while those who solely did cardio shed fat but didnâ&#x20AC;&#x2122;t gain muscle. Like HIIT, strength workouts help rev fat oxidation â&#x20AC;&#x201C; the process that breaks down fat for fuel, says study author Clemens Drenowatz, Ph.D.

#shapeproud

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Photograph by WARWICK SAINT

F I T F A S H I O NI

Vintage jersey. Norma Kamali Archive bodysuit (normakamali .com for similar styles). Vintage boxing gloves.

SHAPE.COM.MY FEBRUARY 2017

Train like a fighter and youâ&#x20AC;&#x2122;ll

GET not only sculpt a knockout body

A FIERCE but also tap the powerful feel

PHYSIQUE of rock-solid confidence.

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F I T FA S H ION

Chromat sports bra (chromat.co). Chromat shorts (chromat.co). Vintage boxing gloves. Ivy Park jacket (nordstrom.com).

SHAPE.COM.MY FEBRUARY 2017

If there’s a workout that can make your whole body lean and mean in record time, it’s boxing. No wonder more and more studios are turning on to the mixed martial arts (MMA) magic. Now Reebok is partnering with the largest MMA company in the world, the Ultimate Fighting Championship (UFC), and some of the most influential MMA gyms in the USA to make it more mainstream than ever. “Boxing requires power and endurance, working every single muscle, which is why it cuts fat fast,” says Eric Kelly, a boxing coach at Gleason’s Gym in Brooklyn, New York, and a Reebok Combat Training coach (he trains the brand’s athletes, ambassadors, and staff in all things combat). “It’s the total package.” After all, each punch you throw is strengthening and sculpting you from your shoulders to your calves.

→

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B y J AC LY N E M E R I C K • P H OTO G R A P H S by WA R W I C K S A I N T

F I T FA S H I O N

Chromat top (chromat.co). Reebok shorts. Everlast wraps. Everlast boxing shoes.

SHAPE.COM.MY FEBRUARY 2017

“JUMPING ROPE KEEPS YOU MOVING AT A FAST PACE WITH A RHYTHM,” KELLY SAYS. “THIS TEACHES YOU TIMING, BALANCE, AND STAMINA.”

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F I T F A S H I O NI

This page: Michi sports bra (koral.com). Reebok shorts Opposite: Vimmia top (vimmia.com). Beyond Yoga shorts (beyondyoga.com). Reebok sneakers.

SHAPE.COM.MY FEBRUARY 2017

But it’s not just what happens in the ring that gives boxers their muscles and staying power. Much of the credit goes to their training sessions, made up of cardio (including jumping rope), plyometric exercises like burpees, and mobility drills, which build flexibility and brawn (for example, the Duck Walk is a walking superlow squat, which works you through your full range of motion, opens your hips, and strengthens your core and lower body). “Cardio enables fighters to outlast their opponents; plyometrics help them stay explosive and powerful; and mobility keeps them fluid and agile,” Kelly says. Kelly, a former Olympic boxer (who was once ranked fourth in the world), used some of his favorite moves from each category to create this workout for Shape. You’ll start with a five-minute jump rope session—the classic go-to for any boxer—and then do high

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reps of 10 body-weight exercises. “Finesse your technique, then increase your intensity,” he says. And take a cue from the pros in the ring and always keep moving. “When you stop moving, your body gets cold and your muscles start to tighten up,” Kelly says. If your muscles need a breather between exercises, just jump around a little until you’re ready to get back into it. Remember: You’re not actually fighting anyone or even training to fight anyone, so make each session all about you, Kelly says. “Push yourself out of your comfort zone during this workout so you can feel great physically and mentally,” he says. Stick to his plan and you’ll get leaner, stronger, and quicker in four weeks. “You’ll see your hard work in your tighter muscles when you look in the mirror, in your performance as you do more and faster reps, and in your mind when you realize you're better able to take on a challenge,” Kelly says. That's definitely worth fighting for.

LEARN THE LINGO A COMBAT SPORT IS ANY ACTIVITY WHERE YOU WON’T GET PENALIZED FOR PUNCHING SOMEONE IN THE FACE. MMA INVOLVES A LITTLE BIT OF EVERYTHING, INCLUDING ELBOWS AND TAKEDOWNS. BOXING IS MAINLY THE ART OF SELFDEFENSE. AND KICKBOXING IS BOXING PLUS KICKING (MAKES SENSE, RIGHT?).

F I T FA S H I O N

Alternative Apparel tee (alternativeapparel .com).Lululemon crop top. Beyond Yoga leggings (beyondyoga.com).

SHAPE.COM.MY FEBRUARY 2017

1 DUCK WALK WORKS ABS, QUADS, CALVES

Stand with feet hipwidth apart and fingers resting lightly behind head with arms bent out to sides to start. Squat until hip crease drops below knees, then walk forward (in the squat) for 30 steps [shown]. That’s 1 set. Do 2 to3 sets.

↑A/B

2 DIAMOND PUSH-UP

WORKS SHOULDERS, TRICEPS, BICEPS, ABS

Start on floor in plank on palms with hands below chest and fingertips forming a diamond shape. A Do 1 push-up. Walk hands (keeping the diamond shape) back toward feet, about 5 inches. Do 1 push-up. B Continue walking hands back 5 inches and doing a push-up until body is in a downward dog position for 1 final push-up, so 3 or 4 push-ups equals 1 rep. Do 4 reps. That’s 1 set. Do 2 to 3 sets.

Start with the warmup, then do each exercise as indicated. Repeat the circuit 1 or 2 times. Aim to do this routine 3 times a week on alternate days.

You’ll need A jump rope

WARM-UP Jump rope for 5 minutes. Two rules: Mix it up and keep moving. Do single-unders, double-unders (if you’re advanced), single-leg jumps, lateral jumps—pretty much anything goes, as long as you’re moving consistently (so if something keeps tripping you up, ditch it).

←A/B/C

3 FIGHTING BURPEE

WORKS SHOULDERS, CHEST, TRICEPS, ABS, BUTT, QUADS, CALVES

Stand with feet hip-width apart and arms by sides. A Crouch, plant palms on floor, and jump feet back to plank. B Lower chest and thighs to floor, then push up to plank and jump feet toward hands. C Jump, landing in fighting stance with feet staggered—left foot forward and fists by chin; immediately and forcefully quick-snap two punches with left hand forward, turning hips forward slightly and rotating fist, palm down. Then forcefully punch right hand across body, pivoting on right foot to turn hips forward slightly, rotating fist, palm down. That’s 1 rep. Do 15 reps. Switch sides; repeat. That’s 1 set. Do 2 to 3 sets.

A/B→

4 GLORY SQUAT WORKS ABS, BUTT, QUADS, HAMSTRINGS

Stand with feet hipwidth apart and fingers resting lightly behind head and elbows bent out to sides to start. A Squat, shifting weight to balls of feet and leaning torso forward slightly to start. B Jump as far forward as you can, landing in start position. That’s 1 rep. Do 20 reps. That’s 1 set. Do 2 to 3 sets.

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5 LIZARD WALK

WORKS SHOULDERS, CHEST, TRICEPS, ABS

Start on floor in plank on palms. Step left hand and right leg forward (left leg will bend out to side), and lower straight body to hover above floor [shown]. Push body up as you step right hand and left leg forward, lowering to hover above floor. Continue alternating sides, walking body forward for 20 steps. That’s 1 set. Do 2 to 3 sets.

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Makeup by Georgina Billington/Judy Casey Inc. for CHANEL Le Teint Ultra Tenue; hair by Noah Hatton/Judy Casey Inc. for EVOLVh / Cutler Salon; set and prop styling by Tara Marino/Ray Brown Pro

Your workout

↑A/B

6 IN-AND-OUT SIT-UP

WORKS ABS, QUADS

Lie faceup on floor with arms long by sides and legs extended. A Curl torso off floor, reaching arms long, and lift legs about a foot above floor to start. B Sit up, balancing on tailbone, to tuck knees toward chest. Slowly return to start. That’s 1 rep. Do 20 reps. That’s 1 set. Do 2 to 3 sets.

7 CORE TWIST

WORKS ABS, OBLIQUES

F I T F A S H I O N Norma Kamali swimsuit (normakamali.com). Everlast wraps (everlast.com). Reebok pants. Reebok sneakers. Workout: Michi sports bra (michiny.com). Alo Yoga leggings (aloyoga.com). Reebok sneakers.

Lie faceup on floor with arms long by sides and legs extended. Curl torso off floor, bend arms out to sides so fingertips meet in front of chest; lift legs about a foot above floor to start. Rotate torso toward right [shown]. Rotate through start position to switch sides; repeat. That’s 1 rep. Do 25 reps. That’s 1 set. Do 2 to 3 sets.

9 LUNGING PUNCH

WORKS TRICEPS, ABS, BUTT, QUADS, CALVES

A/B/C→

8 SURVIVOR PLANK

WORKS TRICEPS, CHEST, ABS, QUADS, CALVES

A Start on floor in plank on forearms. B Keeping hips square, shift weight out of right arm to lift forearm and plant right palm on floor. C Then press left palm into floor to come into a plank on palms. Lower to right forearm, then left. Switch sides; repeat. That’s 1 rep. Do 15 reps. That’s 1 set. Do 2 to 3 sets.

Stand with feet hip-width apart and hands in fists by chin. Step left foot forward into a lunge (both legs bent to 90 degrees), as you forcefully quicksnap a punch with left hand forward, rotating fist with palm down [shown]. Switch sides; repeat. That’s 1 rep. Do 15 reps. That’s 1 set. Do 2 to 3 sets.

10 SUPERMAN

WORKS ABS, LOWER BACK

Lie facedown on floor with legs long, fingers behind head, and arms bent out to sides to start. Slowly raise torso and legs as high as you can, pausing at the top for 5 seconds [shown]. Return to start. That’s 1 rep. Do 10 reps. That’s 1 set. Do 2 to 3 sets.

Repeat circuit one or two times. SHAPE.COM.MY FEBRUARY 2017

highlight survival tips

How to escape from a sinking car

Any vehicular accident is shocking to say the least, but a vehicle that ends up in water with the victim trapped inside is absolutely frightening. The main risk of such accidents is drowning. Here are a few points to keep in mind if you’re ever caught in such a situation.

Sources; smartdriving.co.uk, www.popularmechanic.com

DON’T PANIC It’s easier said than done but keeping calm when a vehicle is submerging is your best chance of helping yourself out of the situation. When panic sets in, energy is reduced, precious air is used up and this could cause one to black out and eventually lead to drowning. Fight panic by switching on the interior lights and breathing deeply. Put that phone away and stay focused on getting out of the car the quickest way possible because you have to free yourself first before calling in for emergency help. GET INTO A BRACE POSITION A Brace Position is when both hands are placed on the steering wheel in the “9 – 3” position (like on the face of a clock). In the event of an impact upon vehicle touching the water, the airbag will deploy within 0.04seconds says Perfect Protection Sdn Bhd’s managing director Michael Chong. “If the hands are placed on the “10 – 2” position, it could result in serious injury, preventing you from freeing yourself from the car,” he explains. UNBUCKLE Free yourself by unbuckling your seatbelt. If it doesn’t unbuckle, cut the belt to free yourself. Be careful not to get yourself entangled in the pieces. If your head restraint is removable, pull

them out to make way for easy passage for rear passenger if there is any. DON’T OPEN THE CAR DOOR Opening the door will get water gush into the vehicle, disabling you from any rescue efforts and the vehicle is going to sink even faster. Opening the door is also very difficult against the exterior pressure. Safe the time and energy and focus on exiting the car through other ways. BREAK THE WINDOW It takes 30 seconds to a minute for water to rise to the bottom of the passenger windows. After that, the water pressure will force the window against the doorframe, making it impossible to roll down. If the car window is not winding down, break it. Use an emergency hammer but if you don’t have it, anything from a handle lock to a retracted head restraint will do. You can also kick open a window. As front windows are much bigger than rear windows, they make a better escape route. SWIM OUT TO SURFACE Swim out through the broken window to safety. If you’re unable to break open the window, you can wait until the interior and exterior water pressure have equalised so you can open the door to escape. Unless you’re an expert

at breathing and holding your breath, it’s best to start finding a way out of the vehicle once you hit the water. Perfect Protection Sdn Bhd offers a wide range of practical safety gadgets with the most popular one being the Emergency Life Hammer. The tool is mostly used in vehicular accidents when the driver is trapped in the vehicle or even submerged in water. With a razor sharp blade that cuts through sea belts in a single motion, trapped victims can free themselves easily. The tool can also be used in breaking the side window to escape from the wreckage in the shortest possible time as every second counts in an emergency.

For more information, visit www. perfectprotection.com.my SHAPE.COM.MY FEBRUARY 2017

promotion

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The Face Incâ&#x20AC;&#x2122;s Eye Serum helps to reduce the appearance of fine lines and produce smooth and supple skin around your eye region. This high performance eye serum contains argireline, collagen, botanical extracts and potent peptides that prevent collagen from breaking down and increase skin elasticity. It also reduces UV-induced wrinkles around your eyes with the help of Vitamin A and E that act as anti-oxidants. No more appointments or consultations, as long as you can access the internet, you can ask Dr. Rei, the digital skin doctor of The Face Inc about your skin problems, anytime and anywhere!

HOW TO ENTER 1. Log onto www.shape.com.my. 2. To participate, you must first complete a registration form. This is a one-time registration process and your details will be kept for future contest entries. 3. After you have registered, you will only be required to enter your username and password for future contest submissions. 4. You are only allowed to submit one entry per contest (unless stated otherwise). 5. Promotion period: 1 February 2017 to 28 February 2017. Terms & conditions: This contest is open to all residents of Malaysia. Employees of Blu Inc Media Sdn Bhd, sponsors, their advertising agencies and immediate families are not eligible to enter the contest. Late, incomplete and unclear entries will not be entertained. The decision of the judges is final and no correspondence will be entertained. Prizes must be taken as provided and are neither transferable nor exchangeable for cash. Winners will be notified by email.

FEBRUARY 2017

SHAPE.COM.MY

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CARA offers exclusive, personalised facial treatments specially designed for individual client’s needs. There are five types of specially-designed treatments; Sensitivity Recovery, Acne Recovery, Brightening Antioxidant, Collagen Oxygenating Firming and Rejuvenating Nourishing treatments. With the motto “Bring Life to Your Skin”, CARA's objective is to treat, desensitize skin and prevent skin blemishes, making it clearer, brighter, firmer

and deeply hydrated. A comprehensive deep cleansing, toning and peeling with the light extraction facial massage with personalised concentration is sure to leave your skin refreshed and glowing.

SHAPE.COM.MY FEBRUARY 2017

magazine exclusive

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Jean Paul Gaultierâ&#x20AC;&#x2122;s Classique comes in an unexpected and groundbreaking bust-shaped bottle, a tribute to feminity itself. Engraved on the transparent glass is Jean Paul Gaultierâ&#x20AC;&#x2122;s emblematic garment for women: the corset, which is the symbol of seduction and sensuality. The scent is of sweet orange blossom with powerful notes of ginger. The scent of rice powder is given a new twist with the strength of vanilla. It is a perfect scent for the month of love!

MAGAZINE EXCLUSIVE JEAN PAUL GAULTIER NAME NRIC NO. ADDRESS

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I have read and understood the notice at (http://promo.bluinc.com.my/personal-dataprotection-notice/) of Blu Inc Media Sdn Bhd ("Blu Inc") regarding the processing (including the collection, use, disclosure, holding and storing) of my personal data, and hereby consent to have Blu Inc process my personal information for the purposes and to the extent stated above. Get the February 2017 issue of SHAPE Malaysia. Photocopies of the entry form are not accepted. Fill in your particulars, and send your completed entry form to: SHAPE Marketing & Communications Department, Blu Inc Media, Lot 7, Jalan Bersatu 13/4, Section 13, 46200 Petaling Jaya, Selangor. Winners will be chosen by random draw, and will be notified via email and SHAPE Malaysia website: shape.com.my. You are only allowed to submit one entry per contest (unless stated otherwise). Closing date: 28 February 2017. This contest is open to all residents of Malaysia. Employees of Blu Inc Media Sdn Bhd, sponsors, their advertising agencies and immediate families are not eligible to enter the contest. Late, incomplete and unclear entries will not be entertained. The decision of the judges is final and no correspondence will be entertained. Prizes must be taken as provided and are neither transferable nor exchangeable for cash.

FEBRUARY 2017

SHAPE.COM.MY

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SHAPE.COM.MY FEBRUARY 2017

special advertising section

Scoop in February

Events, Promotions & News

LIPS THAT STAY

PERFECT ILLUSION Part of Urban Decay’s Spring collection, the new Optical Illusion Complex Primer (RM135) is all set to blur flaws, reduce fine lines and vanish pores, all in one go.

BLEMISH FREE Eight out of 10 women dream of having that even skin tone, blemish-free and flawless looking skin. Payot’s Perfecting Illuminating serum (RM428) is a serum that combats dark spots, dullness, marks and even redness. A little pump from this wonder bottle is all you’ll need for an even-toned, radiant skin in no time.

FEBRUARY 2017

Tired of having your lip stains on literally everything, everywhere you go? We feel you! Try the new KOSE Lip Gel Magic (RM55) for colour that lasts all day long while keeping your pretty pout hydrated and moisturised.

TRENDY LIP Crazy for the Korean-inspired gradient lip look but could never get it right? Worry not for there’s a perfect solution for you. Laneige’s new Two Tone Tint Lip Bar (RM80) will give you the most natural looking gradient lips in just one swipe!

YOUTHFUL SKIN

HEAVENLY ESCAPADES

Decleor’s Youthful oil serum from their new Orexcellence range (RM295 –RM745) is enriched with essential oils and Aromaessence Magnolia that features Hazelnut and Jojoba Botanical oils for optimal comfort. You can now swim, hike, run and even dive while still having that perfect glow to your skin!

If your new year’s resolution was to travel more, then the Lonely Planet’s Best in Travel 2017 (RM74.90) is the perfect guide for you. With the low downs on places to see right now and the unique experiences they offer, together with suggested itineraries and practical information by travel experts, you can finally start planning that dream trip!

SHAPE.COM.MY

BRIGHTEN UP

COLLAGEN BOOST

With a blend of 7 essential oils, let the new Darphin Lumiere Illuminating Oil Serum (RM338) illuminate and revitalise your skin back to perfection by replenishing moisture and strengthening the skin’s barrier for you to work that glow!

The new Fujifilm Astalift Moist Lotion (RM148) contains a new composite ingredient in the market: CL Refresher. This life-saver is designed to make your skin irresistibly supple and increases skin’s elasticity by regenerating new collagen fibrils in your skin.

HIKE IN STYLE

COS once again wowed us with their unique pieces, this time featuring airy, romantic designs with an edgy twist that we just love. Get your own perfect piece from their very own spring summer ’17 collection (RM115 – RM700), now available in stores.

If being active while still being chic and stylish is your forte, then we have just the right shoe for you. The new Brooks Adrenaline GTS 17 (RM620) is set to let you run, trail and even hike in style, and it’s comfortable too!

LIGHT AS A FEATHER

LIFE IN TECHNICOLOUR Spring is here, and with it, beautiful pastel hues! Doll up your nails with the new O.P.I Fiji collection (RM74.20 – RM193.98) that features 12 new nail lacquers in Nail lacquer and GelColor formulas that let you bask in a little taste of Fiji everywhere you go!

UPLIFTED FRONT Experience uncompromising bust support all day long with the new XIXILI Envy Adora Contouring Bra (RM169.90), specially designed for modern ladies who’re always on-the-go!

SHAPE.COM.MY FEBRUARY 2017

fit & famous

This 21-year old singer-songwriter, performer, athlete, parkour enthusiast and rock climber has us intrigued since she first came into our radar with her single “Okay” on YouTube. Talitha gets down with us on some of her highs and lows on the things she loves best.

FEBRUARY 2017

SHAPE.COM.MY

Were you active as a kid? Not really, I was a real bum. I only started picking up sports around the age of 15 when I moved into a new school. I picked up futsal (known for being the only girl on the field), weight-lifting, then dodge ball in college and American flag football. I also got into trampoline sport, parkour and rock climbing. I got back to the gym to condition myself and improve strength . How did you develop this love for parkour? I used to work part time at a trampoline park, so I’m pretty good at the trampoline. But I wasn’t satisfied with not being able to do flips on the ground. I saw a couple of parkour boys training and went up to them and said, “teach me how to do a back flip”, and from then on I started training with them weekly. I just love the adrenaline rush! Have you ever gotten terribly injured doing it? Nothing too bad I would say. A lot of potentially bad ones. I am clumsy. But it’s okay; I like seeing people laugh. So far, I’ve sprained both my ankles, probably would developed bad knees and shoulders in the future. I fell on my face a couple of hundred times but that’s fine, I’m still pretty. When did you develop an interest in singing? I’ve enjoyed it since I was a young girl. I’d have DIY posters stuck on my room door saying “I want to be a superstar”. Never did I imagine releasing my own single and having it play regularly on radio or perform in front of a crowd, travel to Japan or any other country to perform! But I knew for a fact that when I started, it was something that I wanted to do for the rest of my life. Music defines me. Were there many challenges for you to get where you are today? Support at the very begining wasn’t the strongest. Music was not the most supported career in Malaysia 6 years ago. So it was impossible to get support from friends and family. But I never gave up, and they saw how much I wanted it, and eventually saw that I was doing well. So my parents gave up asking me to study. Friends started appreciating my music, and everything just fell into place. I still have a lot to work and improve on. But I’m happy with how far I’ve come. Are you planning to have parkour classes soon for your fans? I would not consider myself a pro at parkour, but I love it. Since I’ve gotten into parkour or sports in general, I’ve thought about opening a parkour/ rockclimbing/stunt training gym! But it’s a lot of work and requires a big investment. But it’s definitely a dream of mine! How do you get back on your two feet during hard times? I think if you’ve got passion for something, you’re always striving to be better and stronger. And I think that’s what motivates everybody to carry on.

Text by Batrisyia Jay

TALITHA TAN