41sdvsdvsdv by 26bigbob1

Shape your life

MALAYSIA

www.shape.com.my

MAY 2016 W.M/E.M – RM5.94 (INCL 6% GST)

New Mum

ELAINE DALY’S

Strong Body Secrets

Sexy absin 7days BONUS BOOKLET: 30FOOD FACTS that help dropkilos

The BEST ASIAN SALADS

17-

Minute FatBurning Workout

Top Tips to SILKY, SHINY HAIR Boost sex cravings fast!

contents /May 2016

pThese newly-

crafted hybrid yoga moves will fire up your workouts

Focus

46/ Younger, healthier skin 48/ Shades of blue fit fashion

54/ Hot mums: Keeping it fit and real 62/ Fun kid’s workouts

Live Healthy

Get Fit 16/ Tech-free workouts 18/ Top TRX moves 20/ How long to plank 21/ A wellness getaway 22/ Fire up your HIIT moves 24/ Why you should climb

Eat Right 26/ Popcorn is back! 28/ Eat smart to lose weight 30/ Healthy snacks 33/ Dressings 34/ Asian salads

Look Great 40/ Deeper, sweeter pastels 43/ Refreshing shower gels 44/ Our expert’s makeup go-tos 45/ 5 things about UA’s new gear

Your favorite flyweight snack is doing great things to soups, salads, and sautés.

64/ Sleep better, not longer 67/ Enhance your sex cravings 68/ Popular medical apps 71/ One woman’s running story 72/ How one woman yoga-ed till labour

Features 74/ Elaine Daly talks fitness and motherhood 80/ Sexier abs in 7 days 84/ Avoid a sugar crash 88/ The hot new yoga

And More... 9/ You Right Now 98/ Promotions and magazine exclusives 102/ Scoop 104/ Fit & Famous

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 PHYSIOTHERAPY Lydia Claire Lim, BSc (Hons.) Physiotheraphy (UK), MCSP (UK), Chartered Physiotherapist Low Yun Ting, BSc (Hons) Physio, MCSP (UK), MMPA (Mal), Chartered Physiotherapist

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

EDITOR-IN-CHIEF SEEMA VISWANATHAN seema@bluinc.com.my SENIOR WRITER NANTANAA MUTHARASU nantanaa@bluinc.com.my JUNIOR WRITER POON LI-WEI liweipoon@bluinc.com.my EDITORIAL ASSISTANT SOPHIA IVY JO sophiaivy@bluinc.com.my

ART

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

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

CARDIOLOGY Suren Thuraisingham, MBBS (Lon), FRCP (Lon), A.M., Consultant Cardiologist

CREATIVE SERVICES

GENERAL SURGERY Patricia Alison Gomez, BSc, MBBS, M. Med. General Surgery, Consultant Breast Surgeon

SPECIAL PROJECTS SENIOR ART DIRECTOR NG GEOK MEI geokmei@bluinc.com.my SENIOR SPECIAL PROJECTS GRAPHIC DESIGNER STEVE CHUA stevechua@bluinc.com.my

NEUROLOGY Julia Shahnaz Merican, MB. Bch BaO LRCPSI (Ire), MRCP (Ire), MRCP (UK), Consultant Neurologist

PHOTOGRAPHY SENIOR PHOTOGRAPHER YONG KEEN KEONG keenkyyong@bluinc.com.my PHOTOGRAPHERS PATRICK CHAN patrickchan@bluinc.com.my EDMUND LEE edmundlee@bluinc.com.my DANIEL LAI daniellai@bluinc.com.my JASON LEE jasonlee@bluinc.com.my ROBIN LIEW liewyongkang@bluinc.com.my LILIAN TAN liliantan@bluinc.com.my 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 SENIOR MANAGER, CIRCULATION AND SUBSCRIPTION FRANCINE LOUIS francine@bluinc.com.my ASSISTANT MANAGER, CIRCULATION AND SUBSCRIPTION KENNETH SEW kennethsew@bluinc.com.my SENIOR EXECUTIVE, CIRCULATION AND SUBSCRIPTION MUHAMMAD ZAKI zaki@bluinc.com.my EXECUTIVE, CIRCULATION AND SUBSCRIPTION LAVINYA SHALINI lshalini@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

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 GYNECOLOGY Premitha Damodaran, MBBS (Ind), M. MED (O&G), Consultant Obstetrician & Gynecologist 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

AUDREY CHAN audreychan@bluinc.com.my 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.

MAY 2016 SHAPE.COM.MY

CHIEF EXECUTIVE OFFICER DATIN AZLIZA AHMAD TAJUDDIN

Coming Up!

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

HEAD OF CORPORATE COMMUNICATIONS

MARGARET SEBASTIAN msebastian@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 June?

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: Asia OnTime (M) Sdn Bhd, 9-1, Level 9, Tower 9, Avenue 5, 8 Jalan Kerinchi, Bangsar South, 59200 Kuala Lumpur, Malaysia.

supports a healthy planet

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

• Barely-there foundations: We’ve got the best picks for a healthy glow!

• Get your hands (pun intended) on the hottest nail polishes to hit the shelves this year! • Delicious, healthy, sin-less milkshake recipes that you can count on! • THE ROAD TO A MARATHON STRATEGIES FOR YOUR FINAL PUSH. IT’S TIME TO SIGN UP, LADIES!

SHAPE.COM.MY

MAY 2016

THE TAKEAWAY

The new mom bod

If you haven’t worked out since your baby’s arrival, now’s your chance to

get inspired. We have no less than six awesome yummy mummies who will get you laced up and out the door in no time. From Malaysia’s TV darling Elaine Daly, who bootcamped throughout her pregnancy and then ran a

10k soon after, to a yogini who stretched her way to a smooth delivery and credits yoga for her toned post-baby body, our mothers-who-move are doing it on their own terms. They’ll show you how to not be stressed out by all those Hollywood images of celebs who supposedly “shrunk” their

I don’t think it’s more expensive to eat healthier, a lot more effort goes into it. I’m a huge foodie and, given the choice, I could eat nasi lemak everyday! On page 76

post-pregnancy bodies in weeks. They’ll also tell you how to ease yourself back into shape, maybe even better shape than when you got pregnant!

This issue of SHAPE is your go-to guide for everything fitness-related for moms. We’ve even got a list of fitness classes suitable for your kids, so you and the little ones can share a fitness bond. And while you’re here, don’t forget to indulge yourself sin-lessly with our recipe spread on Asian-inspired salads. So familiar in flavour you wouldn’t think they were salads. Happy reading, ladies. And Happy Mother’s Day!

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

Follow @SHAPEMalaysia on Twitter

Follow @SHAPEMalaysia on Facebook

Follow @shapemalaysia on Instagram

Visit SHAPE Malaysia at shape.com.my

6 MAY 2016

SHAPE.COM.MY

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.

Socialize! Post, pin, tag, and tweet!

EAT RIGHT, LIVE RIGHT

WINNING LETTER

GOOD BACTERIA

SHAPE’s January issue on how to boost good bacteria was really informative. I was surprised to learn that good bacteria are so beneficial to our body, keeping us fit. I loved the tips for maintaining healthy bacteria and find it very easy to follow. I can do in my daily activities. I’m definitely looking forward to more such health-related articles, especially for women in their 40s. Moh Lai Meng, Kuala Lumpur.

In achieving my body goals, I know it’s not just about physical appearance, and doing rounds of cardio, crunches and squats, but also about a healthy and balanced diet. SHAPE’s January article Beat Diet Boredom helped me a lot in improving my meals. With a variety of meal ideas, I enjoy my diet better and I am having so much fun trying new recipes that are not only healthy but delicious, too! I look forward to more healthy recipes in the next issues, a tips on juicing, too! Jessie, Kedah

CHECK OUT THE TOP THREE MOST LOVED @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. May’s winning letter will receive a L’Occitane Almond Body Indulge Set worth RM423!

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

MAY 2016

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.

FITNESS TRAVEL We’ve rounded up some of the best vacay spots in the Peninsular so you can stay active on holidays! We’re already planning our leave days!

HOTTER DAYS AHEAD

BLOAT BE GONE!

We’ve got a list of the best foods that you can eat to beat that uncomfotable feeling and tight pants! 8 MAY 2016

SHAPE.COM.MY

Scorching days, sweaty nights, and they’re here to stay for a while more. But we’ve got it covered! Discover the best ways to keep yourself cool and sane in this heatwave!

Image Shutterstock

you right

now

Your manicure’s dirty little secret

Fingernails create a cozy shelter for infectious microbes, but you can nix them by stepping up on hand-washing, says Chuck Gerba, Ph.D., a microbiologist at the University of Arizona. Use a nailbrush to scrub out bugs, or brush your fingertips against the palm of the opposite hand in a swirling motion to force the suds under your nails. Switch hands, then rinse. Ah, squeaky clean.

health right now

Minty-fresh MIGRAINE CURE

Here’s news that will make you roll over: The position in which you log your zzz’s could keep your brain healthier, according to a study in the Journal of Neuroscience. Researchers found that animals that snoozed on their right side cleared more amyloid beta—a toxic compound that damages neurons and increases your risk of developing conditions like Alzheimer’s disease—from their brains than those dozing on their stomachs or backs. Scientists believe that right-side sleeping optimises your lymphatic system, which acts as the brain’s plumbing, and that having your heart slightly elevated helps it pump a little harder to clear waste faster.

131⁄2yrs 10

MAY 2016

SHAPE.COM.MY

How much younger than their chronological age most older people say they feel. (Just 1 percent of people feel their actual age.) That’s good, because other research shows that having a low “subjective age” can add about seven and a half years to your life. SOURCE: University of Technology Sydney

Clockwise from top left: Prop styling by Sarah Guido-Laakso/Halley Resources. Food styling by Eugene Jho/Plum Reps. Getty Images

Detox in your sleep

Next time you feel a whopping headache coming on, slather a little mint-infused menthol gel across the back of your neck, behind your ears, and on your forehead. The trick worked wonders for migraine sufferers in a study at Thomas Jefferson University: 52 percent said their symptoms improved within two hours, and 28 percent reported that their headaches vanished. “Even topically, menthol appears to stimulate nerves that communicate with the brain to ease pain,” explains study author Stephen Silberstein, Ph.D.

GO FISH

We’ve all been told to get more Omega-3 oils and how important it is to our health. But how much does your body really need? The American Heart Association recommends that healthy adults eat fish at least twice weekly with each serving about around 100g cooked, or about a ¾ cup of flaked fish. Look for oily fish such as salmon, mackerel, sardine, herring and albacore tuna.

nutrition right now

Source: Sunway Medical Centre, Dietetics & Nutrition Services

Nature’s candy

Photographs by CLAIRE BENOIST. Food styling by Eugene Jho/Plum Reps; prop styling by Emily Mullin/Hello Artists

Want to turn up the flavor of your roasted veggies? Cocoa’s earthiness is the perfect complement, swears Debra Music of Seattle’s Theo Chocolate, a coauthor of the new, eponymous cookbook. Use the superdark stuff—85 percent cocoa—for the best, most intense hit and a megadose of heart-healthy flavonoids in Music’s recipe for bitter balsamic syrup: 1 In a small

3 Use a small

saucepan, simmer 1/2 cup aged balsamic vinegar until it’s reduced by half.

spatula to gently stir chocolate until it’s completely melted and smooth. Stir in 1/2 teaspoon honey and a pinch of kosher salt.

2 Remove from

heat and add 1/2 ounce chopped dark chocolate. Let chocolate melt into vinegar for about 30 seconds.

BUILD YOUR KITCHEN SKILLS

Julia Child you may not be, but now you have former SHAPE cover girl Maria Menounos’s The EveryGirl’s Guide to Cooking to help you master fast, nutritious recipes that fit your on-the-fly life. She has you covered for healthy breakfasts, lunches,

dinners, snacks, and desserts. On chilly mornings, wake up and make her apple pie–quinoa porridge: Combine 1 cup quinoa; 2 cups milk (any kind); 1 medium apple, peeled and diced; 1/4 teaspoon cinnamon; and a pinch of salt in a medium

4 Drizzle syrup over roasted cauliflower, beets, or carrots or grilled radicchio.

saucepan. Bring to a boil over medium-high heat, reduce heat, and simmer for 18 to 20 minutes; stir in 1/2 teaspoon vanilla extract. Top your breakfast bowl with chopped nuts or even a little brown sugar.

SHAPE.COM.MY MAY 2016

Fine lines buster

Consider this a Mother’s Day gift to the most important woman in your life. All the laughter they’ve had may have aged them gracefully but there’s always a way to minimise those fine lines. Meet The Anti Aging Squad Moisturizer (RM 108, 30ml; The Face Inc.) that hydrates and conditions the skin, and protects against collagen breakdown. Key ingredients include green tea extract (antioxidant) and sodium hyaluronate (stimulates new cell growth, repairs tissue and maintains elasticicity)

beauty right now Magic erasers

THE SCENT OF YIN AND YANG

Looking for an after workout scent, or simply a reason to be sweet? Then Jadis by Ne’emah (RM 330 for 100ml, Sephora) is the addictive new scent for you. Get carried away with the softness of the rose and orange blossom, the tingling aroma of citrus and refreshed with vanilla and musk at the background. This scent will definitely matche your-post workout shower vibe.

Swipe one on for custom color correction.

Prop styling by Alma Melendez. Top right: David Arky/Trunk Archive

REJUVENATE YOUR SKIN

Nothing beats the glow that you see on your face after a good workout sesh. With Biotherm essence, you can extend the life of your glow. The Biotherm, Life Plankton™ Essence (RM 225) regenerates, repairs and soothes, enhancing your skin’s quality, to leave the complexion soft, smooth and glowing.

They may look like finger paints for your lids and lips, but Becca Backlight Targeted Colour Correctors (RM145) are actually complexion problem fixers. Just pick your shade and smooth it on premakeup. “Green offsets redness, orange and peach counter blue tones in dark under-eye circles, and purple brightens sallowness,” explains Emily Kate Warren, a celebrity makeup artist. “The idea is that you address the imperfection before you apply foundation, so your skin looks its absolute best.”

STEAL THIS MANTRA

“If it doesn’t challenge you, it won’t change you” —Hanisah Sharil,Fitness Motivator/coach

Sole sister

Untethered arches give feet extra flex.

The cutout in this new Adidas Pure Boost X is not just a design whim. It was built to give women’s arches, which are generally higher and narrower than men’s, the hugged sensation of a compression sock and the flexibility to push off with less restraint (because the sole directly below it is detached). Plus, the cross-trainer still packs all the lateral support you need in speedy circuit classes. Total shoe-in!

6am

The time when the most consistent of exercisers slot their workouts, according to data from Jawbone activity trackers. (The least consistent tend to exercise after 6 p.m.) Your read-between-the-lines lesson: Stuff happens during the day to derail your best sweat intentions, so set your alarm early and get it out of the way.

Good news: DUMBBELLS CAN PUMP UP YOUR VITAMIN D

One more reason to get your reps: Your body will be able to use muscleboosting vitamin D more efficiently, suggests the latest research in the journal Experimental Physiology. Scientists found that resistance training, compared with aerobic exercise, led to a greater number of vitamin D receptors in muscles, which helps increase muscle mass and improve muscular function.

SHAPE.COM.MY MAY 2016

BACKSTROKE WITH A FLOW It is summer all the time here and this Tidal Flow One Piece (RM 438, Lululemon) is to be obsessed over! Fashionable yet fuss-free, this one-piece is designed for easy adjusting to let you find your perfect fit. The Aquelu™ fabric is made with post-consumer waste nylon so you’re also saving the oceans! We also love how the four-way stretch fabric has a UPF of 50+ and uses Xtra Life LYCRA® fibre for chlorine and salt resistance. Oh, and did we mention it’s full-bum coverage?

right now

Incredibly SLEEK

Everything you need in a fitness tracker, the Fitbit Alta (RM600) is a motivational fitness accessory that nudges you stay active. What’s even better? Its sleek satin finish, stainless steel body, with a line of stylish interchangeable bands in bold premium colours that pops, will suit your style for every occasion. Delivering top-notch fitness information throughout the day and automatically tracking your activities all day, and your exercise and sleep, the Fitbit is the right fit for any active person. Note: Only available in major retail stores

MAY 2016

SHAPE.COM.MY

Style in versatile Now here’s ‘90s nostalgia with a modern twist. The breathable onepiece Nike Flyknit upper will give you a snug fit at the arch, heel and forefoot. With the mid-height collar to facilitate lockdown and knitted cables for a dynamic fit, the shoe adapts to your body for a fluid feel and superior softness. Super versatile, you can wear the Nike LunarEpic Flyknit (RM 679) for a distance workout, recovery run or make it your ultimate street style shoe.

NUMBER OF PAIRS OF SNEAKERS THE AVERAGE WOMAN OWNS. STILL USING THE SAME KICKS FOR EVERY TYPE OF WORKOUT? SHOE UP! SOURCE: The NPD Group

“I get it.”

Use this phrase to diffuse a fight. Showing your other half that you understand his or her side of the story can help you kiss and make up more quickly, recent findings in the Journal of Personality and Social Psychology show. The study found that people who knew that their partners respected their feelings and point of view during spats were better able to resolve the disputes and had happier unions overall than couples who thought otherwise. Next time things get heated, try lines like “I hear you,” “I understand,” and “So what you’re saying is . . .” to remind your honey how invested you are in the relationship.

love The sexiest scent?

Images 123RF

64% Percentage of women who say Adele’s recent hit “Hello” inspired them to call an ex. Before you dial, ask yourself two questions, suggests Rachel Sussman, a relationship therapist in New York City: “What am I hoping to get out of this?” and “How will I feel if it doesn’t go well?” It’s a go if you honestly want to catch up or apologise and can move on no matter what comes of the convo. But if you would be crushed by any rebuff, unhand the iPhone. SOURCE: WhatsYourPrice.com

A funny way to boost chemistry Sharing a laugh on a first date can make a second one more likely, according to researchers at the University of Kansas. In their study, they found that when two set-up strangers cracked up together, they were more apt to fall for each other. “Lots of mammals bond through play,” explains Jeffrey Hall, Ph.D., the study’s lead author. Exchanging witty banter or watching a comedy is a grown-up form of playing, he says, and it will help bring you closer to Mr. Maybe Right.

Garlic, the date-night dread, is surprisingly an aphrodisiac. In a new study in the journal Appetite, women rated men as smelling sexier after the guys had eaten a clove hours earlier. It’s true: Garlic may help neutralise foul-smelling bacteria in your body, making your natural scent more appealing— for men and women alike. Just time your consumption so that it’s about four hours before you lock lips; that’s when garlic breath vanishes, the researchers say. And you may still want to have mints handy.

SHAPE.COM.MY MAY 2016

3 ways to sweat smarter

The perks of going unplugged

That’s right— doing the occasional workout tech-free can help you shape up faster.

Y By CARLY GRAF

Your tech gadget can tell you tech,” says Greg McMillan, an exercise physiologist and how hard, fast, or far you’re the founder of McMillan going during a workout Running online coaching. with the precision of a drill “When you understand the sergeant, so why would link between how you feel you ever sweat without and how you perform on top it? Because science says of that, you’ll always be able there’s value in flying solo to get the most out of your sometimes and learning body.” to sense your intensity For starters, listening to and training capacity. “We your body’s signals is legit: already know a lot about Research from the University our bodies, thanks to fitness

MAY 2016

SHAPE.COM.MY

of Wisconsin–LaCrosse confirms that the old-school talk test is an accurate gauge of your effort during cardio. Go at a pace at which you can speak only in choppy sentences and you’re in the moderate zone, or 50 to 65 percent of your maximum effort. (If you can speak in full sentences, you’re below it; if you’re breathless, you’re above it.) Also, asking

yourself a simple “How do I feel?” can better reflect how you’re responding to training than an objective measure, such as heart rate, can, according to a recent review of studies in the British Journal of Sports Medicine. “By analysing the findings of 56 studies that included both subjective and objective measures, we

get fit performance tips found that subjective measures were better at reflecting how well an athlete was responding to training,” says lead author Anna Saw, who suggests jotting down how a workout makes you feel, along with your other stats. Tapping into the subjective— your breath and how tired your muscles are—helps you track progress and determine where you’re leveling off, so you know when to push your boundaries. (More later on how that can translate into big fitness gains.) The problem is, many people exercise in a dissociative state, intentionally distracting themselves so they can ignore the discomfort and hang on until the end of the session, says Jo Zimmerman, a kinesiology lecturer at the University of Maryland. We’ve all been guilty of it, cranking a playlist to forget how heavy your legs feel during a third set of squats or the homestretch of a long run. But it can be smarter to enter an associative state; that is, one in which you listen to your body so you’re better able to focus all your effort on powering through a workout or backing off a bit if needed, Zimmerman says. Getting into the associative zone boils down to two things, McMillan notes: Maintaining a sense of your effort level and deciding how you dish out your energy across a workout. “No objective measure can tap into how much effort is actually available to us on any given day,” he says. “So checking in with your body will help you evaluate how best to distribute it.” To become more attuned to your body during exercise and to how much power it has in the tank, McMillan recommends trying an unplugged workout once a week. Use his tips below to tweak your routine and you’ll build the right focus to kill it even when you are fully wired.

For a steady run

Listen to your body so you’re better able to focus all your effort on powering through a workout.

Ditch your device and stick to a go-to route so you know your usual pace for that distance, and try to run it in the same or a faster time. Because you’re going by feel, a clock or a GPS won’t dictate your pace, and you may actually blow by your past marks, McMillan says. Think about the quality of the run, he adds. Maintain a steady stride. Depending on your intensity, your breathing should range from conversational to moderate huffing and puffing, but you should never feel as if you can’t get a few words out. If your breathing gets out of control or your pace is erratic, your body is telling you it’s beat and that it’s time to pull back on your speed a bit.

For interval workouts Let your breath be your coach during these short but intense bursts. During the pushes, you shouldn’t be able to speak more than one or two words,

and your tempo will definitely start to taper toward the end. (If it doesn’t, go harder!) But it’s the recovery interval that really matters here, McMillan emphasizes, because recovering quickly allows you to perform at a higher level on the next all-out set. Your breathin g should return to a conversational state, but not at a totally relaxed level. Give the heart rate test a try: Lightly press your index and middle fingers on the inside of the opposite wrist, count the heartbeats you feel in 15 seconds, and multiply them by four to get your beats per minute (bpm). To get the most out of your body, you want your heart rate to return to 120 to 140 bpm before starting your next interval, McMillan says. The result? You’ll be able to kick your speed up a notch, making each sprint set ultra-effective.

For strength circuits If you’re used to doing your circuits strapped to a heart rate monitor, examining how your breath sounds and muscles feel will help you find your body’s natural-strength threshold, so you can then push it. Your muscles should feel engaged and capable, and your breathing should return to a somewhat relaxed rate while you rest between sets. But during lifts where you’re doing as many reps as possible in one minute, you should feel your breathing get so heavy that you can speak only a word or two at a time, McMillan says. If your form starts to break down, dial back the weight to avoid injury. He recommends using the one-two rep test: In your final set, you should feel as if you’re barely able to do the final one to two reps with good form. If you have more juice left in your muscles, try another, shorter round with slightly heavier weights. SHAPE.COM.MY MAY 2016

get fit calorie burner

Hang fire

Strap in for a suspensiontraining workout that will carve your core and slash fat fast. By SARA ANGLE

17-minute express workout

If you’ve used a TRX or seen one in action, you know that it’s no joke. The hanging straps ratchet up the resistance of body-weight moves by leveraging gravity and make each rep a balance challenge. This constant stabilising forces multiple muscles to work—on top of the ones that the move itself is meant to target. Combine that with some speed and you’ll not only sculpt double-time, but torch fat, too. You can supercharge basics like the plank when you do them with your hands or feet in the straps rather than on the floor, “because you’re using more muscles, especially your core, to keep your body from swinging,” says TRX instructor and Nike master trainer Joselynne Böschen, the founder of 18

MAY 2016

Alpha Sport LA studio, who uses the TRX with celebrity clients such as Elizabeth Banks. Science proves it: One study in the journal Human Movement Science found that the abs were activated 184 percent more during a suspended push-up (with hands in suspension devices and feet on a platform) than during a standard one, and researchers at the University

SHAPE.COM.MY

of Central Lancashire in England discovered that suspended planks engage your six-pack muscles far more than regular planks. Experience this body-changing tool with Böschen’s 17-minute routine on the next page. The trick to maximizing your burn is not to rest between moves (don’t be afraid to go all out; you get breathers between sets). Some exercises may

feel difficult, but if you need to make them easier, plant your palms or feet farther apart on the floor or adjust your body angle, which will make your body feel lighter. “Just don’t give up,” she says. “There’s always an adjustment to make a tough move less tough.” Plus, the tightening and toning results you get are worth every drop of sweat.

YOUR WORKOUT INTENSITY Moderate to hard (RPE:* Shoot for a 7 to a 9 out of 10.)

TOTAL TIME 17 minutes

YOU’LL NEED A TRX Suspension Trainer. Many gyms have them, or you can buy your own (RM205, Lazada).

HOW IT WORKS If you’re home, anchor the TRX to the top of a door frame with the door anchor (or to a fixed point overhead, like a tree limb that’s seven to nine feet high and strong enough to hold your body weight, with the suspension anchor). Warm up, then complete the first set of exercises. After that, you’ll rest for one minute, then repeat the set. You’ll do this same process with the second and third sets of moves (after a quick adjustment to the strap settings). Do this routine three times a week on alternate days.

CALORIES BURNED 102**

Courtesy of TRX

*Rate of perceived exertion; see page 163 for chart. **Calorie burn is based on a 140-pound woman.

WARM-UP

SET 2

Do one minute each of squats, jumping jacks, and a plank on your forearms or palms. Next, loosely holding TRX handles for balance, stand on left leg and swing right leg in front of and across body for 30 seconds. Switch sides; repeat.

Adjust the straps to midlength (yellow tab at the double-yellow hash mark on the black straps).

Overhead extension

Stand facing TRX with feet hip-width apart, holding handles overhead with palms facing away from you. Step back far enough so arms are completely straight. Keeping arms and legs straight, hinge from waist as you rock back onto heels until body forms a pike position. Reverse movement. Repeat for 45 seconds.

SET 1

Fully lengthen the TRX straps.

Squat to reverse flye

Stand facing TRX with feet hip-width apart, holding handles with palms facing in, arms extended forward at chest height. Lean back until straps are taut and hands are at shoulder height (body forms a 45-degree angle) to start. Squat. Return to start. Squeeze shoulders together and open arms out to sides until they’re slightly in front of shoulders. Return to start. Continue doing squats and flyes for 45 seconds.

Suspended squat

Stand facing away from TRX with feet hipwidth apart, holding outside of handles with palms facing in, elbows bent behind you with hands under armpits. Step feet back until straps are taut and weight is in toes (body forms a 45-degree angle) to start. Bend knees until upper body is parallel to floor, keeping arms fixed. Return to start. Repeat for 45 seconds.

Split jump

Sprinter’s start

Stand facing away from TRX with feet hipwidth apart, holding outside of handles with palms facing in, elbows bent behind you with hands under armpits. Step feet back until straps are taut and weight is in toes (body forms a 45degree angle). Drive right knee toward chest. Immediately switch legs; repeat. Repeat for 45 seconds. Rest for 1 minute, and repeat this set.

Stand facing TRX with feet hip-width apart, holding handles with palms facing in. With arms slightly bent at shoulder height in front of you, step back until straps are taut. Step right leg into a reverse lunge, both legs bent 90 degrees. Jump, switching legs in air to land in a lunge with left leg back, keeping constant tension on straps. Repeat for 45 seconds.

Single-leg squat row

Stand facing TRX with feet hip-width apart, holding handles with palms facing in, arms extended forward at chest height. Lean back until straps are taut and hands are at shoulder height (body forms a 45-degree angle), and lift left leg off floor. Bend right leg 90 degrees, extending left leg

straight forward. Straighten right leg, bending elbows behind you, pulling handles to chest. Continue squatting and rowing for 45 seconds. Switch sides; repeat. Rest for 1 minute, and repeat this set.

SET 3

Adjust the straps so the handles are at knee level.

Forward lunge

Stand facing away from TRX with feet hip-width apart, hands on hips. Put arch of right foot in foot cradle of right strap; bend right leg 90 degrees to start. Bend left leg 90 degrees, sending bent right leg back. Return to start. Repeat for 30 seconds. Keep foot in cradle.

Knee drive

Start on floor in plank on palms with right foot in cradle, left leg raised next to it (feet under anchor). Pull left knee up to touch right elbow. Return to start. Repeat for 30 seconds. Keep foot in cradle.

Burpee

Start in plank, then step left foot between hands, rising into a runner’s lunge. Stand on left leg, draw right knee forward to hip height. Reverse movement back to start. Repeat for 30 seconds. Rest for 1 minute, and repeat all exercises on your other side.

SHAPE.COM.MY MAY 2016

get fit ask Jac

Shape Fitness Director Jaclyn Emerick

“I’ve heard you shouldn’t run on a flat treadmill. Why?”

—Ally

Sticking with a 0 percent incline is slightly cheaty because it’s easier to run on that than on a flat road, thanks to the lack of wind resistance you’d get outside, says Zack Schares, a coach at the Mile High Run Club group treadmill studio in New York City. You may not feel it, but even a little resistance has a slow-down effect. “Set the treadmill’s incline to 1 percent to mimic that condition,” Schares says, which is what the Mile High coaches have their clients do. This also preps you for runs outdoors, where natural elements— hills, curves—require more effort to go equally fast or far.

Jac wants you to...

QUIT IT WITH THE EXTREME PLANKING

OU KNOW that guy in California who held a plank for more than five hours? Don’t try to emulate him. Unless you’re doing it for bragging rights rather than fitness gains, most studies and experts say that you don’t need to hold a plank for more than two minutes. In fact, researchers at the American Council on Exercise have reported that going beyond 30 seconds doesn’t offer extra benefits. That’s because it’s more likely that your form will go to crap before you can eke out any more sculpting. Instead, bang out those planks with these ideas to get firmer faster.

KEEP ’EM SUPER SHORT

“Can you explain why I feel nauseous after a tough workout?” —Lisa

Feeling green postsweat can come from a variety of causes, like not warming up, going too hard, exercising on an empty stomach after a big meal or while on a new diet, heat exhaustion, low sodium levels, or allergies, says Jessica Bennett, R.D.N., a sports dietitian in Nashville. Also, jostling activity may slow your gastric emptying rate (the time it takes

food to pass through the stomach) more than other exercise, causing what you last ate or drank to sit in your gut longer than normal. This can lead to nausea or vomiting, says Brett Singer, R.D.N., a sports dietitian at the Memorial Hermann Ironman Sports Medicine Institute. To play it safe, eat easily digestible carbs two to four hours preworkout and drink plenty of water. If nausea hits you often, write down what you eat and drink, how much, the activity, and the timing to determine trends to avoid.

MAY 2016

SHAPE.COM.MY

PLANK IN MOTION

Once you prove to yourself that you can plank a solid 30 seconds to two minutes without a single quiver, get dynamic: Switch up and down from forearms to palms, do a little rotation and alternately bring knees to opposite elbows, or—my personal favorite—start a new challenge and see how many push-ups you can do in that same time span. You’ll firm more muscles, and it’s a helluva lot more fun than holding steady as you chase minutes on a clock. Consider it graduating.

Image 123RF

Shape’s fitness director, Jaclyn Emerick, is also a certified personal trainer, Spinning instructor, kettlebell instructor, and sports and exercise nutrition coach.

As in just do them for 10 seconds at a time. Ironically, that’s the sweet spot when it comes to training for endurance compared with doing dynamic exercises like crunches, according to a study in the Journal of Strength and Conditioning Research. These quick, repeated holds eventually build a stronger and more powerful core. Do five sets daily or on alternate days.

get fit getaway

The great escape

A three-day wellness and yoga getaway with celebrity Jojo Struys put our writer Poon Li-Wei in a very relaxed state of mind. Here’s how she found Zen in Langkawi.

Imagine my excitement when I received the Westin Hotels and Resorts’ invite for an escape in Langkawi where it would introduce Jojo Struys’ appointment as its latest Well-being Brand Advocate. The group’s Westin Escapes are a series of ongoing retreats led by experts in the fields of fitness, mindfulness meditation, nutrition, yoga and running, among others. With Jojo onboard, I was looking at an itinerary spent on identifying and combating stress, learning breathing exercises and yoga stretches for inner calm and peace of mind. But more than their Escapes, I was thrilled to experience the resort itself, especially since it launched its Well-being Movement in 2014, aimed at ensuring guests won’t have to compromise on their lifestyle habits as they travel. And so they’d leave in a better state than when they arrived. So, did the Escape work? Well, I got lots of comments on how well-rested I looked when I got back. Here’s why: Feeding my body and soul Paired with SuperfoodsRX, the menu is designed to be nutritious and delicious. Austrian chef, Jakob Angered, did a great job delighting my tastebuds and made sure I was left feeling full (but

never bloated with processed carbs and refined sugars). I was pleasantly surprised by meals peppered with antioxidant-rich pomegranates and goji berries! And, for once, I found myself choosing their juice mixes over coffee at breakfast (gasp!). Breathing well And then there was Jojo’s stress-busting session, during which she shared some nifty breathing techniques she picked up during her time in Rishikesh recently. According to her, just five minutes of deep breathing will give you the same effects as an hour’s sleep. She showed us a technique: With each inhalation, we were asked to focus on everything negative in our lives. Then, holding for a count of three, we would exhale that breath forcefully. As we did that, Jojo would ask us questions such as, “Do you want to be happy? and “Do you want to be stress-free?” to which we would shout an affirmative yes each time we breathed out. Getting everyone in on that positive energy was therapeutic, to say the least.

I slept like a baby Jojo also taught us a few simple stretches to loosen up our limbs and relieve muscle tension; this involved lying down on mattresses by the beach at night (what an experience!). The sound of waves crashing, Jojo’s soothing voice as she guided us, and Westin’s signature Heavenly Beds mattresses all made for a very groggy trip to my room. I still got my shot of endorphins There was yoga on the second day of the trip and jungle trekking on the third! Now, I love my CrossFit boxes, but it’s very different getting your blood pumping in the middle of Mother Nature. Plus, there were some steep areas that put my hard-earned glutes to the test. For those who prefer more fast-paced cardio, their RunWESTIN programme has mapped out five to eight kilometre running routes for selected locations, whether along the beach or through urban landscapes, where you can join a running group. Now, excuse me as I plan my next Escape!

SHAPE.COM.MY MAY 2016

get fit body workshop

FIRE IT

MAY 2016

By Jaclyn Emerick / Photographs by Warwick Saint YOUR WORKOUT

indicated. Complete this workout three to four times a week on alternate days.

Warm up with five minutes of active stretches—plank walk-outs, high knees, butt kicks, arm circles, arm swings, and so on. Then do each move in order for the time or the number of reps and sets

YOU’LL NEED A 4 or 6kg kettlebell (or a 3.5 - or 5.5kg dumbbell)

1 PLANK CROSS-TAP

WORKS SHOULDERS, CHEST, ABS, OBLIQUES, BUTT, QUADS, HAMSTRINGS

Start on floor in plank on palms. A Press hips up and back into downward dog position (body forms an inverted V), reaching left hand to touch right foot. Return to start position. B Bend left knee out to side, bringing left foot up underneath hips and reaching right hand across body to meet it. Return to start position. Switch sides; repeat. Continue alternating sides for 45 seconds. Rest for 15 seconds. Do 2 more sets.

SHAPE.COM.MY

2 BELL PULL-OVER

WORKS SHOULDERS, CHEST, ABS, OBLIQUES, BUTT, QUADS

Start on floor in plank on palms with kettlebell to outside of right hand. A Keep hips square as you reach left arm across body to grab kettlebell, B carrying (not dragging) it to left side. Place it to outside of left hand. Switch sides; repeat. Continue alternating sides for 45 seconds. Rest for 15 seconds. Do 2 more sets.

F I T F A S H I O NI

Lululemon sports bra ($54, lululemon.com). Onzie leggings ($69, onzie.com).

Hair by Casey Geren/Artists by Timothy Priano; makeup by Georgina Billington/Judy Casey Inc. for Chanel les Beiges

We didn’t think it was possible to whip yourself into shape faster than with the proven go-hard-rest-repeat HIIT formula until we discovered this fresh mix. At Kore high-intensity training studio in New York City, each routine builds like an intensity crescendo to help you get the most out of every movement, says master trainer Joe Buffa, who created the body-changing session here. First up: Your abs, low back, and glutes get a rapid-fire firming with a kettlebell (or a dumbbell if that’s what you have handy). Then it’s time for ladder drills that will spike your fat melting: You start with one rep per set, climb to 10 reps, and then, in a muscle-searing countdown, return to one rep (a total of 100 nonstop reps!). “Ladders will burn out your muscles and leave you breathless,” Buffa says; that muscle failure is where visible results are made. Plus, they build your mental tenacity and endurance. “Giving up too soon is sometimes just as bad as having a poor diet,” Buffa adds. (We’ve got the eating worked out for you too, at shape.com/ healthy fuel.) Finish with a couple of dynamic moves and you’ll see why we’re hot for this new HIIT.

With this latest HIIT workout, six moves are all you need to sculpt head to toe and burn 222 calories fast.

5 ONE-ARM DEAD ROW

WORKS BACK, BICEPS, ABS, BUTT, HAMSTRINGS

Hold kettlebell in right hand beside right thigh and stand with feet hip-width apart. Keeping back flat, hinge forward from hips, slightly bending knees to lower torso until it’s almost parallel to floor, reaching kettlebell toward floor directly under shoulder. Pull right elbow up until hand reaches right ribs (shown), and lower kettlebell 4 times. Reverse movement back to start position. Switch sides; repeat. That’s 1 rep. Do 3 sets of 3 reps.

3 SQUAT-JUMPPUNCH LADDER WORKS SHOULDERS, TRICEPS, BICEPS, ABS, OBLIQUES, BUTT, QUADS, HAMSTRINGS, CALVES

Stand with feet hipwidth apart, elbows bent. A Squat, then jump high, swinging arms behind you, landing with knees soft. B Throw a cross (punch right hand across body, pivoting on right foot), then a jab (quicksnap left hand forward). That’s 1 rep. Do 10 reps of cross-jab combo. Next, do 2 squat jumps and 10 cross-jabs. Continue adding 1 squat jump and doing 10 crossjabs until you complete 10 squat jumps. Then reverse squat-jump reps back down to 1 rep, doing 10 cross-jabs on opposite side (cross with left hand, jab with right).

6 REVERSE SUMO SQUAT TO PRESS

WORKS SHOULDERS, BICEPS, ABS, BUTT, QUADS, INNER THIGHS, HAMSTRINGS

4 PUSH-UP PRESS LADDER

WORKS SHOULDERS, CHEST, ABS, BUTT, QUADS, HAMSTRINGS

Start on floor in plank on palms. A Do 1 pushup. B Lower knees and come up to kneeling, then quickly press arms overhead with palms facing up. Repeat, this time doing 2 push-ups, then 2 shoulder presses. Continue, adding 1 rep each until you complete 10 push-ups and 10 shoulder presses. Then reverse the ladder down to 1 rep of each.

Stand with feet together and hold kettlebell by horns (ends of handle) with both hands at chest and elbows bent by sides. A Keep right foot planted and step left leg backward, rotating torso and opening hips to left to come into a wide squat with toes turned out 45 degrees. B Step left leg back to start position, then extend arms overhead. Switch sides; repeat. Continue alternating sides for 45 seconds. Rest for 15 seconds. Do 3 more sets.

Speed up your fat melt

To max the number of calories you torch, do your ladder drills as if you’re racing the clock. Your goal is to complete them in under four minutes; try to beat your PR each session.

SHAPE.COM.MY MAY 2016

get fit tryathlete

Hit the wall

Get a rockin’ body with a climbing workout that feels like an outdoor adventure.

By CAITLIN CARLSON

You don’t have to be outside to go rock climbing. You don’t have to be an extreme athlete either. Climbing is superaccessible: Chances are you’re within reach of 5 climbing gyms in the Klang Valley. An instructor will help you strap into a harness and clip on your ropes, then anchor (that is, belay) you as you play Spider-Woman. Indoor walls generally range from 20 to 70 feet in height, with routes that vary in difficulty based on where the hand- and footholds are. A 60-foot wall will take about five minutes to scale, says sport scientist Jerry Medernach, Ph.D., the president of the National Climbing Community in Luxembourg. Most climbing gyms rent the harnesses, shoes, and chalk bags you’ll need, so all you have to do is show up in spandex. And the thrill is just one perk of making it to the top. Climbing works your entire body and your brain by keeping your muscles and gray matter guessing. Here’s why to try it. 24

MAY 2016

SHAPE.COM.MY

Climbing firms your abs and legs. You’ll tone from abs to calves Climbing is about much more than using the arms, says Michael Deyhle, an exercise scientist at the University of New Mexico who has studied climbing mechanics. When you do it right, you use your legs a ton (a coach can teach you the technique). Deyhle’s best quick tip: Move your foot up before reaching with your hands so that you can use the power of your legs to help you grab the next hold, rather than using your arms to pull you up. Meanwhile, your abs will fire to stabilise you with each advance. “Your core is involved in every move you make while scaling a wall,” he says. Hard work will feel easier Even strong runners can get winded walking up a flight of stairs. When you walk or run, you’re moving horizontally.

“But when you climb a wall, you’re going vertical, against gravity, which requires more effort and oxygen,” Deyhle says. “The more you climb, the more efficient you’ll be at using oxygen and the easier tough things will feel, like tackling flights of stairs.” There’s a domino toning effect Which muscles will you use a lot during a climbing session? Your finger flexors, according to a study at the University of New Mexico, coauthored by Deyhle. While that may not rank high on your strength hit list, it’s actually something to get psyched about. “Many lifting exercises, including the dead lift, can be improved with better grip strength,” Deyhle says. That’s because typically the first thing to give when you’re holding a heavy barbell isn’t the muscles, but your grip. Other often unworked muscles you’ll strengthen during a rock-climbing workout are your elbow flexors, which initiate the pull-up movement. “I know several female climbers who are capable of more than 10 strict pull-ups in a row,” says Deyhle, who suggests doing a couple of assisted pull-ups once a week and seeing how much easier they get the more you visit the rock gym. Boredom is a nonissue Doing biceps curls with 15-pound dumbbells will eventually make your muscles yawn and your progress flatline. “But climbing varies with every route you do,” Deyhle says. And even if you repeat the same route, there are limitless ways to attack it. Still, the staff at most indoor rock gyms switch up the rock holds often to change routes and challenge the regular climbers. “Your body doesn’t really know what’s coming next, so each climb is always a new workout,” Deyhle says. You get mentally stronger . . . The word problem is used when describing climbing routes—which is fitting, because you have to flex some mental muscle as you go. “With each movement, you have to choose the best strategy, such as body position or which hold you’re going to reach for next, and this provides a rewarding mental challenge that

can be transferred to daily life,” Deyhle says (for example, how to quickly negotiate crowds or nail cardio-dance choreography). Plus, encountering tough challenges in climbing and then surmounting them builds confidence. “It may be that the realization of ‘I can do this, even though it’s scary’ can be applied to other things, such as public speaking,” says Eric Brymer, Ph.D., a psychologist who studies the mental elements of extreme sports.

. . . And build laser focus During a run, you can zone out and think about a million things other than running; climbing forces you to be present. “My mind and body are so occupied in solving the way up the wall that I’m not concerned about anything on the ground,” pro climber Sasha DiGiulian says. “Everything else fades away; life’s chaos becomes background noise, and I can focus on the movement in front of me.”

Team Shape Does Xero Gravity

Our first climb was overwhelming but extremely exciting. Team SHAPE traversed the boulders at Xero Gravity and were thrown challenges at every turn. But they made it to the top, all silenty mouthing the golden rules: “Form the triangle, stay close to the wall and use your toes” “Also, expect your shoes to be extra tight”. Celine, our first base trainer at Xero Gravity, explained that pro climbers typically use shoes that are two sizes smaller. She waited until our faces screwed up in puzzlement. “So that the climbers can easily feel the foot hold when their feet comes in contact, since outdoor rock climbing is never colour coordinated or within specific shapes.” When Xero Gravity’s founder (and climber of 23 years) Mahdi, took over the class, we saw true agility in action (he really showed off his skills!). He then threw us a few climbing challenges that saw our bodies move in ways it never had before and we saw it work against gravity. We were then strapped on to a harness and rope and climbed on a suspended ladder (seems easy, but some of us had a shaky start). To demonstrate the power and strength of the harness, Mahdi did a quick drop and hold when we were still up there with only the equipment holding us. The SHAPE team let loose a few screams then. But only briefly. At the end of class, we felt a heightened sense of focus and a need to reach the top. “So was it difficult or technical?” Mahdi asked, explaining that rock climbing is for everyone and that it was only a matter of mastering the techniques (and safety rules) before conquering any climb. And we agree with him. Xero Gravity is located at PJX (beside Amcorp Mall in PJ). Get more details at www.xerogravity.my. SHAPE.COM.MY MAY 2016

eatright Crunch time

As you probably know, popcorn is healthy—a cup of air-popped has just 31 calories, plus fiber and antioxidants. But the real reason restaurants are doing creative things with the corn is that it imparts a slightly nutty flavor and adds excellent texture to dishes. Check out three new ways to use your bag of kernels.

Photographs by CLAIRE benoist Food styling by Eugene Jho/Plum Reps; prop styling by Emily Mullin/Hello Artist

Your favorite snack doesnt have to be as boring as it’s been so far. Here’s why you’ll want to get in on the pop secret.

Add crunchy bite to soups and salads Toss popcorn with spices (try nutmeg and cinnamon), then sprinkle on top of a bowl of butternut squash soup or pumpkin chili. Or crumble it into salads in place of croutons.

Make ‘grits’ Blanch popcorn in salted water; drain, then press through a fine-mesh strainer. Return milled popcorn to pot and bring to a simmer. Whisk in chicken stock or Parmesan stock until mixture has a porridge-like consistency. Fold in a little olive oil right before serving. Top grits with sautéed shrimp, charred corn, and shaved celery.

Whiz it into gluten-free breading In a food processor, gently process popcorn until loosely ground. Dip chicken or pork into a mix of beaten egg whites and chickpea or rice flour, then cover with crushed popcorn. Sauté in olive oil over medium-low heat, or bake in the oven at 200°C to 230°C until it’s cooked through. SHAPE.COM.MY MAY 2016

eat right weight loss

HAVE A CUPCAKE! Mindful eating lets you savor all your favorite foods guilt-free.

A smarter eating style

This approach is the opposite of old-school calorie counting and self-restraint. In fact, the new diet thinking ensures that you enjoy food more than ever and still slim down.

By LESLEY ROTCHFORD

MAY 2016

SHAPE.COM.MY

than people who eat when they’re distracted.” And that’s the thing: Most of us eat virtually every meal on autopilot. We grab breakfast as we’re heading out the door, we eat lunch while working at our desk, and we have dinner in front of the TV or computer. We barely focus on our food, and so we don’t really register how much we’re gobbling. As a result, distracted dining can cause us to consume hundreds of extra calories a day and still

feel unsatisfied, Albers says. Mindful eaters, on the other hand, are adept at recognizing their body’s hunger cues. They have learned what real hunger feels like, and when their system signals them that they need to eat, they do. That keeps them energized, so they’re not ravenous by dinnertime. In fact, people who eat mindfully are actually less hungry throughout the day. In a study published in the journal Complementary

Image Ingimage

known as mindful eating, Brainpower, not willpower, works. And it works well. is the real secret to losing A study published in the weight. The way you think journal Appetite found about food is directly linked to how much you eat, experts that mindful eaters are less stressed about food say. If you fully concentrate in general and have a lower on your meals, take pleasure BMI than those who don’t in them, and enjoy the taste practice the technique. of each dish, you’ll begin to “Mindful eaters consume eat only when you’re truly fewer calories because hungry, stop when you feel satisfied, and be able to have they really savour their food,” says Susan Albers, any kind of food you want a clinical psychologist at without overindulging in it. the Cleveland Clinic and the It may sound too good author of Eating Mindfully. to be true, but research “They feel satisfied sooner proves that this strategy,

Therapies in Medicine, participants reported a significant decrease in overall hunger after six weeks of mindfulness training. “External factors like emotions or boredom can make us want to eat when we don’t really need to,” explains lead study author Jeanne Dalen, Ph.D., a research assistant professor at the University of New Mexico Health Sciences Center. “When people learn to distinguish between true hunger and emotional hunger, they don’t feel famished as often because all the emotionally driven urges to eat are stripped away.”

Your new eating plan

Like anything worth doing, eating mindfully requires practice, and it takes some time to kick in. Stay committed. After a few weeks of following the approach, it will become second nature. Here are the five key strategies to get you there.

Get to know your body “True hunger comes with definitive signals: Your stomach feels empty; it growls; you can’t concentrate; you feel irritable; and you yearn for food in general, not something specific like chips or cookies,” says Jean Fain, a psychotherapist at Harvard Medical School and the author of The Self-Compassion Diet. If a nutritious dinner like grilled chicken with steamed broccoli sounds pretty amazing, chances are you’re truly hungry and you need to eat something. If it doesn’t, figure out what the real problem is—boredom? loneliness?—and deal with it. Follow the three-minute rule Eating slowly, without distraction, is a basic principle here. In a study at Texas Christian University, diners who ate a meal in 22 minutes

1 (famished)

Aim for a six on the fullness scale, when you’re satisfied, not stuffed.

10 (stuffed)

consumed 88 fewer calories than those who consumed the same food in nine minutes. But it’s often not possible or practical to linger quietly for 20 to 30 minutes over every meal. So try this easy compromise: Turn off the TV, put your computer to sleep, switch off your smartphone, and take just three minutes to savor the first few bites of your meal or snack. That small amount of time is enough to help your brain register pleasure and the beginning of satiety, says Jean Kristeller, Ph.D., a professor emeritus of psychology at Indiana State University and the author of The Joy of Half a Cookie. Find your satisfaction sweet spot Many people don’t consider themselves full until they’re actually stuffed. Your goal should be to stop eating when you no longer feel hunger and your stomach is just comfortably full. “Think of fullness on a scale of one to 10,” Kristeller says. “People often shoot for a nine or a 10 but are usually satiated much sooner, at about a six.” To determine when you’ve hit the satisfaction point, “put down your fork for a few moments several times throughout your meal to gauge where you’re at and whether you still feel hungry,” Kristeller advises. Also think about how the food tastes. “When the flavor is no longer exciting, it’s a sign that you’ve probably had enough,” she adds. Never deprive yourself One of the best things about mindful eating is that you can have all your favourites, because the practice is about embracing pleasure and taste. “Typically, when we experience the urge for an unhealthy food, we try to ignore it, which

causes stress,” Albers says. And stress triggers the release of the hormone cortisol, which encourages our bodies to store fat. Instead of trying to fight a craving, acknowledge it, and think for a moment. Are you hungry? Do you really enjoy eating it? Is it something special that you don’t get to have all the time? If you can answer yes to these questions, go for it, Albers says. This concept, however, can be scary for women who have banned certain treats from their diets because they don’t trust themselves around the food. They’re afraid that if they allow themselves one scoop of ice cream, they’ll plow through the whole tub, or that a handful of potato chips will turn into eating the entire bag. If that sounds like you, Albers recommends adding foods back into rotation slowly to build trust. “If chocolate is your weakness, consciously eat a one-ounce square every day,” she says. “After 10 days, you’ll be used to having just a little and no longer feel the impulse to binge.” Be a food snob Mindful eaters are picky about food in a good way. They pass up things that don’t bring them pleasure and won’t eat something just because it’s sitting in front of them, Kristeller says. At a cocktail party, for instance, they’ll skip the pigs in blankets and wait for the coconut shrimp; at the office birthday party, they’ll say no to the chocolate cupcakes if they prefer vanilla. “They see no point in eating foods they consider mediocre,” Albers explains. “There’s no payoff.” Try this technique the next time you’re faced with cookies or a muffin you’re not crazy about. “Skipping it could save you 300 calories,” Albers points out. “It’s more than worth it to save up for the good stuff.”

SHAPE.COM.MY MAY 2016

eat right healthy treats

The best snacks for your body

By MARNIE SOMAN SCHWARTZ

MAY 2016

SHAPE.COM.MY

Food styling by Christine Albano/Brum Conlon; prop styling by Sarah Cave/EH Management Photographs by RAYMOND HOM

Between-meal bites should do more than just tide you over. These inspired ideas will bring you extra nutrients and bonus energy.

Even if you eat healthy meals, you can’t always pack in all the vitamins, minerals, fats, protein, and produce that your body needs every day. Which is why your snacks (almost a quarter of your daily calories, FYI) have to work harder and fill in any nutritional holes. To help you break out of your hummus-and-carrots rut, we gave chefs and nutritionists three goals to hit: fresh, easy, fun. Here, their tastiest nibbles to get into your daily rotation.

1 Cheese and crackers upgraded

Top a fiber-rich oatcake with ricotta, red grapes, and a sprinkle of flaked sea salt, suggests Elizabeth Stein, the founder and CEO of Purely Elizabeth, a whole-foods company.

2 Japanese avocado “toast”

Top squares of nori with sliced avocado and a sprinkle of sesame seeds for a savory snack that’s chewy, creamy, and crunchy, says Stephanie Middleberg, R.D.N., the founder of Middleberg Nutrition in New York City. Seaweed is rich in vitamins and minerals, and avocado is full of healthy fat.

3 Savoury yogurt

Yogurt is delicious as a tart and creamy base for vegetables, says Cheryl Sternman Rule, the author of Yogurt Culture. Mix a pinch of sea salt into six ounces of plain yogurt and top with thinly sliced radishes and cucumbers. Drizzle with olive oil, sprinkle with chopped dill, and finish with a pinch more of sea salt.

Top right: Courtesy of Naturebox

4 Tahini-andcranberry celery sticks

3WAYS

Healthy-lifestyle gurus Jasmine and Melissa Hemsley, the coauthors of Good + Simple, give the childhood favorite ants on a log a grown-up makeover. Fill celery sticks with tahini and dot them with dried cranberries (or swap in raisins, goji berries, or chopped dried apricots) for a crunchy treat with a nutty-sweet taste that’s high in protein, fiber, and calcium.

and author Ariane Resnick is customizable: Drizzle two cups of drained chickpeas with one to two tablespoons of vegetable or algae oil, and sprinkle with seasonings to taste. (For a tropical flavor, try ground ginger, coconut sugar, and orange zest; for a ranch flavor, use garlic powder, dried dill, salt, and pepper.) Roast at 375 degrees for about 20 minutes.

Italian guacamole

Mango-chia pudding

Give your guac a dose of energizing magnesium with this Mediterranean twist from Allison Day, the Yummy Beet healthy-food blogger: Mash avocado with chopped sun-dried tomatoes and basil. Use pita chips or sliced cucumber for dipping.

Cheesy dates With their intense sweetness and hearty chewiness, just a few medjool dates can satisfy a sugar craving. Amp up their flavor by stuffing them with a salty cheese like goat or feta, Middleberg suggests.

Crunchy chickpea snacks

Roast a batch of chickpeas on the weekend and all week long you’ll have a crunchy, nutty, addictive snack that’s high in fiber and protein. This recipe from chef

Chia is perfect postgym, says chef Julie Morris, the author of Superfood Snacks. In a blender, process the flesh of two mangoes, a half cup of light coconut milk, and one tablespoon of agave syrup until smooth. Add more agave to taste and three tablespoons of chia seeds; pulse to incorporate. Pour into two small bowls. Refrigerate for at least 30 minutes and up to a week. Enjoy topped with coconut.

Pumpkin pie–nut butter dip

Blend a half cup of nut butter with one cup of pumpkin puree and one teaspoon of pumpkin pie spice and enjoy with chopped vegetables, Stein says. Low-cal pumpkin adds a potent dose of vitamin A, which keeps skin, teeth, and muscles healthy.

to satisfy a snack attack

TIME IT RIGHT Eat every three to five hours, says Stephanie Middleberg, R.D.N. Noshing more often than that means you’re not really hungry or that your last meal wasn’t big enough. And if you wait too long, you’ll be ravenous.

SIZE IT RIGHT If you need a snack between breakfast and lunch, keep it at 100 to 150 calories. To bridge the much longer gap between lunch and dinner, which for many people is six hours or more, aim for 150 to 250 calories.

PAIR IT RIGHT Whenever you snack on fruits or vegetables, add some protein and a little healthy fat to keep you satiated and help you eat less later on.

HEALTHY SNACKS,

stash

We got Sunway Medical Centre to dish on the best and healthiest snacks for when you need fuel at the office! YOGURTIt’s got potassium, calcium, and probiotics to keep your digestive system happy and healthy with friendly bacteria. Do read the fine print on the labels, though, as artificially flavoured yogurt packs more sugar than plain ones. WHOLEGRAIN CEREALIf you need a

boost of energy, nab this breakfast of champs! You’ll get a variety of vitamins and minerals, antioxidants, phytochemicals, and fibre. Plus, as it’s a complex carb, the slow release of sugar will see you through your downtime between meals (translation: you’ll feel fuller for longer).

PITA POCKET TUNA All you’ll need is

whole wheat pita pocket bread and canned tuna in water. The pita provides fibre and energy and the tuna supplies protein. An alternative; spread the tuna on multigrain crackers or rye biscuits!

UNSALTED NUTS

These bite-size nutritional powerhouses are packed with heart-healthy protein, fats, antioxidants, vitamins, minerals, and fibre. But put down that pack of honey almonds (read: coated with sugar!) and have them raw and unsalted. They are also high in calories; so stick to a handful!

eat right new & easy

TIP

Caramelised– miso vinaigrette

Don’t just drizzle them on salad. Go for chicken, eggs, grains, and more.

In a medium pot over medium heat, cook 2 teaspoons each chopped garlic and grated ginger in 1/4 cup of canola oil until pieces begin to turn translucent. Add 2 tablespoons white or yellow miso and stir until dark brown. Add 1/4 cup reduced-sodium soy sauce, 1/4 cup rice wine vinegar, and 1/4 cup mirin (Japanese cooking wine) and bring to a boil, scraping the bottom of pot with a wooden spoon. Transfer to a blender and slowly stream in 1/2 cup canola oil while blending. Stir in another 2 teaspoons grated ginger. Try it on: Steamed vegetables

Southeast Asian avocado dressing

Dress to impress

Photograph by claire benoist Food styling by Eugene Jho/Plum Reps

Dressings let you dial up any dish,from salad (of course) to grains and eggs. Chef Andrew Swallow, of Mixt Greens in California, guides us.

To a blender or a food processor, add 1 avocado, diced; 1/2 cup coconut milk; 2 tablespoons fish sauce; 2 tablespoons lime juice; and 2 teaspoons sugar. Blend until smooth, then stir in 11/2 tablespoons each chopped mint, chopped basil, chopped cilantro, and chopped jalapeño. Try it on: Salmon or prawns

Za’atar-yogurt dressing In a medium bowl, whisk together 1 cup yogurt, 1/4 cup extra-virgin olive oil, 1 tablespoon each za’atar and toasted sesame seeds, the zest of 1 lemon, 2 teaspoons each lemon juice and chopped parsley, 1/2 teaspoon each salt and grated garlic, and 1/4 teaspoon black pepper. Try it on: Grilled chicken

Pepita-poblano dressing In an ovenproof pan, broil 2 Roma tomatoes, 1 unpeeled shallot, and 6 unpeeled garlic cloves until charred and blistered. When cool, peel garlic and shallots; add to a blender and process with tomatoes, 2 tablespoons chopped chipotle peppers in adobo, 1 tablespoon each pumpkin seeds and sesame seeds, 2 teaspoons each salt and honey, 1 teaspoon each cacao nibs and lime juice, and 1/2 cup extra-virgin olive oil. Try it on: An egg sandwich

Herby vinaigrette In a medium bowl, whisk together 2 teaspoons Dijon mustard and 5 tablespoons champagne vinegar. Drizzle in 3/4 cup grapeseed oil, whisking constantly, and season with salt and pepper. Add diced shallots, crushed garlic, and fresh herbs and combine. Try it on: Pasta or grain dishes SHAPE.COM.MY MAY 2016

ASIA-LITE

Does the thought of kale and broccoli rabe get you turned off salads? How about a fresh, spicy spin with Far East-inspired greens? If that’s a yes, then you’ll LOVE these Asian-styled veggie-packed combos.

Images & rec ipes Stockfood

Thai chicken noodle salad Serves: 4 Prep and cook time: 20 min Cooking: 15 min Difficulty: easy Cannot be frozen

2 large skinless chicken breasts 75 g dried medium egg noodles 100 g dried rice noodles 2 good handfuls of baby spinach leaves 2 carrots, cut into thin strips half cucumber, halved lengthways and sliced 4 scallions (spring onions ), finely sliced 1 red pepper, seeded and finely sliced 1 yellow pepper, seeded and finely sliced 1 tbsp coriander leaves, chopped 1 red chilli, seeds removed and finely chopped 2 garlic cloves, finely chopped 1 tbsp root ginger, finely chopped 2 tbsp soy sauce juice of 1 lime 2 tbsp olive oil 1 Heat the broiler (grill) to high. Put

the chicken on the grill pan and broil for 10-12 minutes until cooked through. 2 Meanwhile, cook the egg and rice

noodles according to pack instructions. Drain and run cold water through to stop them sticking together. Put into 4 bowls. 3 Sprinkle over the carrots, cucumber,

scallions, red and yellow peppers. 4 Thinly slice the chicken and add to

the bowl, sprinkled with coriander leaves and chili. 5 Mix the garlic, ginger, soy sauce,

lime juice and olive oil for the dressing ingredients with 2 tablespoons water. 6 Pour into mini bowls, arrange on

top of salad bowls. Pour over the salad and toss well to serve.

Salad with soba noodles, cucumber and sesame seeds Serves: 4 Prep and cook time: 15 min Cooking time approx: 10 min Difficulty: easy

350 g soba noodles soy sauce 4 tbsp sesame oil 4 tbsp sesame seeds 1 cucumber, peeled, halved lengthways,

thinly sliced 50 ml rice vinegar 1 pinch brown sugar 1 Boil the soba noodles in water with 2 tbsp

soy sauce. Drain and mix with a little sesame oil. Leave until lukewarm. 2 Roast the sesame seeds in a hot pan until

golden brown. Remove from the pan and let cool. 3 Mix the vinegar and sugar with 3-4 tbsp

water and the remaining oil and season with soy sauce. 4 Mix in the cucumber and noodles and serve in small bowls.

SHAPE.COM.MY MAY 2016

Chinese noodle salad with prawns Serves: 4 Prep and cook time: 20 min Cooking time approx.: 8 min Difficulty: easy

400 g hokkien noodles, or egg noodles 1 chilli, seeds removed, cut into thin rings 75 ml sesame oil 3 tbsp soy sauce 2 tbsp rice wine 2 tsp honey oyster sauce lime juice, a few splashes 300 g | 4 cups red cabbage, thinly sliced 250 g | 3 cups Chinese cabbage, thinly sliced 1 clove garlic, crushed 20 large prawns, deveined, ready to cook 1 - 2 handfuls coriander, leaves picked 1 Cook the noodles following the

instructions on the packet. Drain, plunge briefly into cold water and drain again. 2 Mix the chilli with half of the

sesame oil, the soy sauce, rice wine, and honey. Season with oyster sauce, salt, and lime juice. 3 Heat the remaining oil in a pan

and stir-fry the prawns with the garlic for 2-3 minutes. Season with salt. 4 Mix the noodles with the prawns, cabbage, coriander, and dressing and serve in bowls.

Beef salad with tomatoes and fresh coriander

1. Brush the steak with oil and

Serves: 4

the steak and cook for 3-6 minutes on each side, or until cooked to your liking. Remove from the heat and set aside.

Prep and cook time: 25 min Difficulty: easy Cannot be frozen

550 g sirloin steak vegetable oil salt and freshly ground black pepper 1 green lettuce 4 ripe tomatoes, quartered 2 red onions, sliced handful fresh coriander (cilantro) leaves For the dressing:

season with salt and freshly ground black pepper. 2. Heat a frying pan, then add

3. Put the lettuce leaves into a

large bowl. Add the tomatoes and onions. 4. For the dressing: mix the palm sugar with the lime juice until dissolved. Add the fish sauce and chillies. Add more sugar or fish sauce according to taste. 5. Slice the steak and add to the salad ingredients in the bowl with the meat juices.

3 limes, juice

6. Chop half the coriander leaves and add to the bowl.

180 ml fish sauce

7. Add the dressing and mix

2 - 3 red chillies, finely chopped

together well.

4 tsp palm sugar, grated

8. Place in a serving bowl and

garnish with the whole coriander leaves.

Asian salad with tofu Serves: 4 Prep and cook time: 20 min chilling time: 15 min Difficulty: easy

For the dressing: 2 tbsp rice wine vinegar 2 tbsp fish sauce 1 tbsp light soy sauce 1 tbsp brown sugar 110 ml sesame oil salt FOR THE SALAD: 1 small red chilli, seeded and finely sliced 1 large cucumber, peeled, quartered, and sliced 2 shallots, sliced into thin rings 6 spring onions, chopped 450 g | 3 cups firm tofu, cubed mint sprigs, to garnish 1 For the dressing: Combine the vinegar, fish sauce, soy sauce, sugar, and a pinch of salt in a large mixing bowl. Whisk well until the sugar has dissolved. 2 Whisk in the sesame oil in a slow,

steady stream. 3 For the salad: Add the chilli,

cucumber, shallots, spring onions, and tofu to the bowl of dressing. Stir and toss to coat, seasoning to taste with salt as needed. 4 Cover and chill for 15 minutes. 5 To serve: Spoon onto bowls and garnish with mint sprigs.

MAY 2016

SHAPE.COM.MY

Glass noodle salad Serves: 4 Prep and cook time: 30 min Difficulty: easy

50 g glass noodles 50 g | 1 cup soya sprouts 1 tsp oil 1 tbsp balsamico bianco (white balsamic vinegar) 2 tbsp orange juice 2 tbsp lemon juice 1 tsp light soy sauce 1 cm pressed ginger root 100 g | 3/4 cup cucumber, cut into strips 50 g | 1/3 cup pepper flesh, cut into strips 2 tbsp chopped coriander leaves 1. Cook the glass noodles

according to the instructions on the packet, drain through a sieve, rinse in cold water and drain thoroughly. 2. Put the soya sprouts into a

sieve and pour boiling water over them, then rinse in cold water and drain. 3. Mix together the oil, balsamic

vinegar, orange, and lemon juice, soy sauce and ginger root. Mix the glass noodles with the cucumber, pepper and soya sprouts. 4.Serve with the vinaigrette, garnished with coriander leaves.

lookgreat beauty & style playbook

The new spring makeup is ultrapretty but still packs a punch. By KATE SANDOVAL BOX

MAY 2016

SHAPE.COM.MY

This juicy lip is just a taste of the pastels happening right now (and the next two pages will get you even more excited for spring’s flirty palette). The colors are as sweet as ever but have new energy. “It’s as if the intensity oft each has been cranked up a notch,” says Andrew Sotomayor, a makeup artist in New York City. “That extra dose of vibrancy gives hues a fresh update and makes them so easy for anyone to pull off.” Turn the page and have some fun.

Image Shuttershock

Deeper, sweeter pastels

look great beauty playbook

Glossy pink lips

A gorgeous fruity, tinted mouth is the simplest way to begin your foray into electric pastels. Just two things to keep in mind: One, you want the lip color you choose to have warm undertones, which help create a sunkissed spring look that won’t wash you out (and that plays nicely with bronzed skin and light eye makeup). Two, it needs to be shiny. “A glossy finish guarantees that your lips won’t look too chalky, dry, or flat,” says James Boehmer, the director of global artistry for Nars Cosmetics. To maximize both color and shine, cover your lips in foundation to mute their natural color, then swipe Sephora Crayon Levres Glossy in Pink Rose (RM 36) all over them. Next, add a layer of Too Faced Insurance Glossy in Colorless (SEPHORA; RM69)

Ciate London Gelology in Peppermint (RM80)

Sweet nails

A light shade of gloss plus a vivid lipstick equals the perfect pastel.

Whichever pastel shade you go with— creamy peach, edgy lavender, serene blue, buttercup yellow—make sure the polish is opaque. “These formulas have enough pigment to ensure that they won’t look streaky or dull when applied,” says Jin Soon Choi, a celebrity manicurist in New York City. She suggests wearing the same shade on your hands and feet or relegating the pastel to your toes and sticking with an earthy tone for your fingernails (or vice versa). No matter which color you happen to choose, remember to apply a topcoat. A slick finish makes pastels dazzle. OTHER SWEET PASTELS WE LOVE • OPI Nail Lacquer in Mod About You (RM74.20) • BANDI Nail Lacquer in Tone On Yellow (RM53) • Sally Hansen in Hats off to Hue (RM26.90)

SHAPE.COM.MY MAY 2016

look great beauty playbook

Rosy highlighted skin

Swirl a large fluffy brush into all four colors of Bobbi Brown in Brightening Brick (RM180), below, then dust across your cheeks and chin and down your nose. A powdery blend of several pastels casts the healthiest, most gorgeous glow on your complexion. “It mimics the multiple undertones of your skin, so it looks natural,” Sotomayor says.

TIP

“If you already have a shiny lip gloss or shimmer in your eye shadow, then balance it with a matte foundation,” Boehmer says. “You’ll look barefaced, and because the foundation doesn’t reflect light, it won’t draw attention to imperfections.” Try Make Up Forever Mat Velvet+ Foundation (RM185; SEPHORA)

MAY 2016

SHAPE.COM.MY

Iridescent pastel eyes The glimmery pale colors of Lancôme My Parisian Pastels Shimmer Cubes (RM180), above, look stunning on dark skin tones but also have enough pigment in them to complement pale skin. “If you want to make them pop a bit more, wet your finger, glide it across the shadow, then

swipe it onto your lids,” Boehmer says. “I like using my fingers instead of a brush; the result appears more effortless and sporty that way.” Also, apply the shadow to your eyelid only below the crease. “Leaving your brow bone bare ensures that your look is modern,” Boehmer says. You can also sweep a bit of the color beneath your eyes for more drama. “Then, to add definition

Lemonade eye shadow looks especially gorgeous on dark complexions.

without weighing down your look too much, skip black eyeliner and instead line the inner rims of your eyes with a taupe pencil,” says makeup artist Fiona Stiles. We recommend Urban Decay 24/7 Waterline Eye Pencil (RM78; SEPHORA). Finish by swiping on black mascara: The contrast will make your lashes look their longest.

look great the lineup The delicate peony scent of Sephora Collection Bubble Bath Shower Gel in Peony (RM40) is the perfect way to unwind after Bootcamp.

Victoria’s Secret Ultrarich Cream Wash (RM75) will keep your skin soft and supple with rice milk and coconut oil.

Photograph by Lilian Art Direction by Karen Hoo

Bath time is much more enjoyable with the light and refreshing floral scent of The Bodyshop Honeymania Shower Gel (RM29.90)

You won’t be able to stop touching your skin as L’Occitane Almond Shower Oil (RM103) leaves a satin-like softness finish behind

Bathe your senses

These new body washes lift your mood as they do the dirty work. By CHERYL KRAMER KAYE & POON LI-WEI

Start your day right with the revitalising scent of apples and pears from Bath and Body Works Beautiful Day Shower Gel (RM65)

You’ll literally be stopping to smell three kinds of roses with Melvita Nectar de Roses Rose Petal Shower (RM80)

look great beauty guru

3 trend questions for

Maybelline New York makeup artist Grace Lee

“Why would I want to wear blue eye makeup in real life?”

—Paige, 25, Denver

Because it’s fun! And if you’ve been wearing black eyeliner all winter, going with color is a nice way to step into spring. I don’t recommend putting blue on your entire lids, as they do on the runways; instead, swipe a blue liner on the inner rim of your eyelids for just a hint of tint. A baby blue will make your eyes look bigger and brighter; a navy will define them the way your black liner would. 44

MAY 2016

SHAPE.COM.MY

Our go-tos STATEMENT LIPS The Marc Jacobs Le Marc Cream Lipstick in Amazing Grace (RM100; SEPHORA) is an attention grabber and stays without leaving your lips dry.

—Camille, 40, Brooklyn,

It’s less about the actual color of your lipstick than what’s happening on the rest of your face. I love a powerful red tone for anytime, as long as you don’t add a ton of makeup everywhere else. The combo of the bold lip with bare skin is what feels fresh now [see below for tips on how to do it]. All you’ll need is a swipe of mascara, a little brow gel, and maybe some bronzer under your cheekbones. Then pick a statement lip tint; in addition to the classic crimson, fuchsia, burgundy, and brownish red are popular at the moment.

“How do I get the pretty bare-face look I’m noticing on models?” —Victoria, 34, Menlo Park, California

First thing, you don’t want to apply foundation as if it’s a mask. Use it sparingly and only where you need it, such as spotted on blemishes and thinly covering red areas, like your nose. To achieve this look, you must find a foundation that perfectly matches your skin. Swipe some on your jawline and look at it in the daylight to make sure it’s the same color as your face and neck. Second, prep your skin with a hydrating mask or a spritz of face mist and a moisturiser before applying any foundation. When your skin is hydrated, you can use less makeup, which will give you that fresh, natural result.

Top: Courtesy of Maybelline. Bottom: Courtesy of Maybelline. Courtesy of Shu Uemura. Courtesy of La Roche-Posay

Q&A

GO NUDE The lightweight formula in Lancôme Blanc Expert Liquid Foundation SPF 50/PA++ (RM160) will leave your skin feeling fresh and dewy while protecting your skin from the sun.

SMIZE YOUR EYES Zoeva Graphic Eyes in Navy Shimmer with Turquoise Sparkle (RM48; SEPHORA) ensures a smooth and comfortable eyeliner application with long lasting and smudge proof finish.

“When it comes to a lip shade for day, what’s in?”

look great gear review

5 things you need to know about Under Armour’s CoolSwitch technology

During an Under Armour store launch in Penang, NANTANAA MUTHARASU tested the brand’s new heat-management gear. Here’s what you need to know.

Aesthetics The crossover back design adds a sporty look to the top and highlights your sports bra (all the money spent on a sports bra for its looks has finally paid off!). On the front, the tank’s scoop neck is clean-lined. The slight drop-tail hem may make you think it will be looser around your waist, flaring up when you’re doing a headstand, but once I put it on, it was a perfect fit. The leggings, though... it was a love at first sight. The patterns on the knee stood out against the black background. And where it’s positioned make it really flattering. I love how my legs look longer in them! It’s practically weightless The first thing you’ll notice about the sporty tank is that despite its proper fit, it doesn’t feel extremely tight on your body. It holds you at all the right spots but leaves you comfortable enough to take on any workout. The CoolSwitch leggings need a gentle tug and pull when you put them on, but the moment you’re done with that semi-arduous task, there’s a massive change in the way it feels on you. It feels weightless and it doesn’t feel tight. It feels almost like a second skin. It keeps you cool So, during a 3km circuit run around Penang, I survived push-ups, walking lunges, bear crawls, plenty of sprints and a final run. After a cool down, I performed Flow Yoga facing a gorgeous sunset. In all that sweat, the gear performed exceptionally well. This was probably because the CoolSwitch technology protected me from the scorching Malaysian heatwave. The unique active cooling agents of the gear seemed to repel the heat despite the intensity of

the workouts. Who else loves it? To get a better review, I asked Under Armour’s brand ambassador, Hansen Lee , and brand influencer Robyn Lau what they think about it. Hansen said, “I run with it. Generally, any outdoor activity like cycling or climbing” while Robyn said, “I usually wear them for any high intensity workout when I know my body will be generating a great amount of heat! For me, it’s when I run and when I teach or practice power yoga” The verdict The CoolSwitch has been my go-to fitness outfit. At the time of writing this, I have used it for hot Pilates, rock climbing and even Capoeira (next up will be trail running, woo hoo!), and, through it all, it has kept me feeling light and enabled me to focus more on my workouts than on the discomfort of heat. SHAPE.COM.MY MAY 2016

look great skin smart

Age is in the air

Pollution is waging war on your complexion, new research shows. But derms are finding ways to fight back and win.

Y By BETH JANES

You can’t usually see it and you probably don’t feel it, but there’s a lot of junk floating in the air. As we’re now learning, it’s hitting our skin hard. In just the last few years, scientists have been studying the dermal effects of particulate matter, gases, and other stealthy airborne attackers wafting around our cities, and it’s pretty clear these pollutants are aging us. One of the most convincing studies, conducted at the Leibniz Research Institute for Environmental Medicine in Germany, looked at how some 2,000 women had faired healthwise after 30 years of living with extragrimy air in their polluted region. “We found a strong association between pigmentation spots on their cheeks and high pollution levels,” says Jean Krutmann, M.D., the institute’s director. Specifically, the women who were exposed to high levels of particulate matter, like soot and traffic pollution, had 20 percent more age spots and more pronounced wrinkles than those living in rural areas. Since the publication of these findings in 2010, experts have learned more about how pollution causes us to age. And what they’ve uncovered may motivate you to step up your skin care.

THE POLLUTION-AGING CONNECTION

MAY 2016

SHAPE.COM.MY

OPEN TARGET Your pores are much larger than pollution particles, making your skin easy to invade.

Image Shutterstock

Scientists from Olay, L’Oréal, and other major beauty companies have also begun exploring the link between pollution and skin problems. One Estée Lauder study, published in the Journal of Investigative Dermatology, showed that particulate matter causes

oxidative stress in the skin, the result of damaging molecules like free radicals overwhelming your defense mechanisms and inducing DNA destruction, both of which can lead to premature signs of aging. As its name suggests, particulate matter (PM) is minuscule dust or soot particles of metals, carbons, and other compounds; its sources include car exhaust and garbage incinerator smoke. “We know that oxidative stress due to this pollutant directly damages skin’s underlying structure,” says Yevgeniy Krol, the scientific director for SkinCeuticals. That’s mostly because the microscopic size of PMs enables them to easily penetrate skin. It gets worse: “Your body responds to pollution by increasing the inflammatory response. Inflammation helps destroy the bad guys but also everything around it, including the collagen and elastin that support your skin,” Krol says. “So it’s a double whammy.”

THE FILTHY FIVE Particulate matter is just one of the five types of air pollutants that trigger oxidative stress and age us. Another, surface ozone—a.k.a. smog—is highly toxic, Krol says. Surface ozone forms when two of the other five key pollutants, volatile organic compounds (VOCs) and nitrogen oxide, mix with another skin nemesis, ultraviolet (UV) rays. VOCs are chemicals released from car exhaust, paint, and emissions from industrial plants; nitrogen oxide gas is a by-product of burning fuel, such as from cars or factories. Rounding out the notorious quintet are polycyclic aromatic hydrocarbons, chemicals found in smoke and, again, car exhaust.

CHEMICAL WARFARE As you stroll by traffic, various invisible particles can cling to and penetrate your skin. PM is typically measured at 2.5 to 10 microns, and pores are about

line of defense. Olay Regenerist 50 microns wide. It’s like having an Micro-Sculpting Cream SPF 30 open goal. (RM155) has both ingredients. What happens then: Your stores At night, use products with resveratrol. of natural antioxidants mobilize to neutralize the damaging molecules. But “It activates your body’s own antioxidant system and builds up this drains your defense mechanism, your stores,” Krol says. It’s in Caudalie leaving skin less equipped to fight off Resveratrol Firming Serum (RM260) other damage, and eventually leads Also, switch to a mineral-based to the oxidative stress-inflammation sunscreen with zinc or titanium one-two punch that Krol spoke of. dioxide, such as Algenist Sublime But that’s only part of the problem. Defense Ultra Lightweight UV Pollution triggers genetic changes, says Defense Fluid SPF 50 (RM154). It Wendy Roberts, M.D., a dermatologist protects against UV rays, which in Rancho Mirage, California, who has can increase the damage that studied pollution’s impact on skin. PM pollution does. Wearing foundacauses cell functioning to go haywire, tion and powder makeup helps sending pigment-producing cells into overdrive. Plus, PM from cars triggers an too, because both add yet another layer of protection from pollution, Dr. overproduction of enzymes that break Roberts says. New products targeting down collagen and trigger peptides, pollution also provide novel ways of leading to more pigment production. blocking out bad stuff. For example, Meanwhile, ozone, in particular, Shiseido’s Future Solution LX Total damages the skin’s surface; it attacks protective Cream SPF 18 (RM999.80) lipids and proteins that keep your contains invisible powders that trap complexion hydrated and your barrier pollution particles and stop them function strong. As a result, your face from adhering to skin. Stick with this becomes drier, and the damage opens the door for airborne chemicals to enter. streamlined routine and you’ll see there’s nothing more gorgeous than Throw in UV exposure, which makes PM skin that’s got its guard up. more reactive, and the idea of living off the grid becomes appealing.

HOW TO DO DAMAGE CONTROL Luckily, you don’t need to give up urban life to thwart pollution’s aging effects. First, wash your face at night. PM accumulates on skin over the course of the day, and the longer it sits and the more it builds up, the worse its effect, Dr. Roberts says. Use a gentle, moisturising cleanser such as Clarins Multi-Active Cream (RM275.60). Afterward, apply a topical antioxidant, which will bolster your internal army of pollution fighters. Look for those that contain ferulic acid or vitamin C, such as Skin Inc Vitamin C serum (RM199). Next, keep skin hydrated with a moisturiser containing niacinamide, which helps build skin’s pollution-blocking barrier, and vitamin E, which acts as a first SHAPE.COM.MY MAY 2016

look great sporty style

Now trending in fit fashion. . .

50 shades of blue

Lululemon Energy Bra H2O (RM248)

Fit Rebel Liquido Falling Stars Crop (RM170)

Salomon XA Pro 3D GTX (RM699)

Uniqlo AIRism Tank Top (RM59.90)

PUMA Blast 3” Short (RM139) Under Armour HG CoolSwitch Short Sleeve (RM199)

Move over ’50 shades of grey’, there’s a new colour spectrum we’re lusting over! One of the easiest colours around to mix and match; we dig how its different shades make for effortless layering (even if you want to be decked top-to-toe in blue!). Just throw on a patterned bra with teal leggings to rake up the style points at your next yoga class. And when you’re done? Throw on a navy hoodie and don a pair of bright blue kicks to earn some seriously cool street cred.

GapFit Medium Impact Strappy Bra (RM169)

Nike Free RN Flyknit (RM519)

Uniqlo Dry Sweat Long Sleeve Full Zip Hoodie (RM129.90)

MAY 2016

SHAPE.COM.MY

ash be nimble Full Length Crop Teal and Mesh (RM95)

SAMSUNG SPECIAL

COOL EDGE

With its refined 3D curved glass design, the sleek and ergonomic Samsung Galaxy S7 edge is not just a smartphone. Itâ&#x20AC;&#x2122;s a game changer.

STAY ACTIVE

The Samsung Galaxy S7 edge can be seamlessly connected to the Samsung Gear S2, so you can stay motivated while on the go. Monitor your heart rate during your workout, see how many calories you’ve burnt according to the type of workout you’re doing, and even track your steps throughout the day. You can sync it all with the Samsung Galaxy S7 edge using the SHealth app so you’ll always stay in top shape!

BE AN ADVENTURER

Having a day at the beach? Thatâ&#x20AC;&#x2122;s not a worry, because this phone can last as long as you do! You can play outside without worrying about running out of power with the Samsung Galaxy S7 edgeâ&#x20AC;&#x2122;s large 3,600mAh battery*. Plus, it allows expandable memory up to 200GB which will give you a revolutionary way to keep and cherish lasting memories.

*Actual results may vary depending on individual usage

WATER MASTER

Now you can jump in the pool without a fear since the Samsung Galaxy S7 edge is capless dust- and water-resistant (IP68**). This safety feature allows you to take the phone into water as deep as 1.5m for as long as 30 minutes underwater!

** The device is water-resistant at IP68 rating which tests fresh water submersion up to 1.5 meters for up to 30 minutes. Actual results may vary depending on the individual usage. Note: IP68 does not mean that the device is waterproof.

NEXT LEVEL CAMERA

Capture your best moments even in low-light conditions with f1.7 aperture. With the Samsung Galaxy S7 edge, you’ll never miss the perfect sunset shot again! And the world’s 1st Dual Pixel 12MP smartphone camera allows you to take clearer photos with fast autofocus .

PHOTOGRAPHY TING YANG SHAN STYLING ANDREA KEE ASSISTED BY WONG WEI-MING & SACHIÉ AMIRA MAKEUP LING CHONG HAIR ALBERT KOH/CUT! STUDIO MODEL TATIANA HAREIS/ICON MODEL MANAGEMENT

focus

HOT MOTHERS: Keeping it Fit and Real Hollywood celebs are always surprising us with their post-baby bodies, but not often in a good way; it can be overwhelming to keep up with. Luckily, Malaysia’s got its own group of hot mums who’ve been keeping it real and doing it at their own pace. These are their stories.

NAME Aainaa Yahya AGE 32 OCCUPATION Community Manager, working in social media MOTHER OF Ayden Hood (4) and Zayn Hood (2)

What challenges did you face during and after pregnancy? After pregnancy, it was hard to even muster up the strength. Your body 54

MAY 2016

How involved are your children in your fitness? Oh, my boys are still young but they’re there in front of the TV with me when I’m doing my Victoria’s Secret Angel butt workouts! Zayn’s quite good at leg lifts! It’s hilarious, but it’s definitely fun and they keep me laughing. How do you impart in them the benefits of leading a healthy lifestyle? It really does start from the home. If you make it a point to stress to your kids about the importance of keeping active from young, they’ll grow up naturally maintaining that lifestyle. I even plan to bring them to a Zumba class one day! With children in tow, how do you manage work, family

SHAPE.COM.MY

and fitness? It’s a constant balancing act. If I’ve spent two hours in the evening at the gym, I make sure I spend quality time with the kids when I get home. If I feel antsy and need to get active, it’ll be an activity that involves the kids and husband. I’ll sneak off for some gym time late at night when the kids are asleep. I’m lucky that I work from home at the moment, so, between being at my laptop and chasing deadlines, I can squeeze in a 10-minute cuddle with Zayn or see that Ayden takes his nap. What kind of eating habits have you opted for? More and more veggies for me! I add chia seeds to my food now, too. I’ll opt for chicken breast for lunch, cooked with no salt. If I’m craving something sweet, I’ll reach for sugar-free cookies. What keep you at it? Setting an example for my kids . I have two boys, so you can bet they’re always all over the place! This mom wants to be able to defeat her sons in an arm wrestling match when they’re older!

In your opinion, what’s the best benefit of being a fit mom? My boys being proud of how far I’ve come would be my greatest accomplishment. What are the dos and don’ts of getting into fitness right after pregnancy? Go at your own pace – don’t feel pressured to go hard right after giving birth! Your body’s still in its healing stage, so do what feels right to you. Listen to your body.

“I sat down for a brief moment, calmed myself down and mentally willed myself to get back up again. And I haven’t looked back!”

Art direction by Karen Hoo; photography by Edmund Lee hair and makeup by Zamri Zainol from Lancôme

What type of workouts were you involved in through your pregnancy? I’ll be completely honest here, pre-pregnancy, the only type of activity, which required me to move my body, was dancing. I had to take it easy during my pregnancy due to my anaemia, so it was a definite struggle to stay active during this period, unfortunately. I still suffer from low blood pressure. I remember almost fainting during my first Zumba class, after giving birth to Ayden. I sat down for a brief moment, calmed myself down and mentally willed myself to get back up again. And I haven’t looked back!

definitely changes after you give birth – you get out of breath easily, you feel tired easily, the list goes on. But these challenges are the same reasons I wanted to start getting fit after my pregnancies. It came to a point when I was just tired of feeling tired all the time. Something had to change.

Muscle tee and leggings, both Under Armour, Sports bra and trainers, both Reebok

Sports bra, Lorna Jane. Tropical Wave capri leggings, Lovezuvi. Destroyed long top, Bodyangel Activewear

NAME Aliya Alias AGE 42 OCCUPATION Auditor MOTHER OF Adam Zareef (16), Alyssa Zyra (12) and Alayna Zara (8)

Did you workout before before pregnancy? I’m truly a late bloomer when it comes to fitness. Before I was pregnant, I was a petite 42kg - 43kg. I didn’t see the significance of going into fitness at that point of time in my life. Unless you count walking in malls and going up and down the office stairs as exercise. How long did it take you to jump back into fitness post-pregnancy? I only started to get serious about fitness after my third baby. By then, age was catching up and the weight got even more difficult to lose. I enrolled in Bodytone and that was the game changer. I started with a 30-minute trial session and threw up right after. It didn’t stop me though. I signed up for a six-month package with a personal trainer, and threw up again after the second session. Before that, I actually looked forward to my weekly workouts. As gruelling as it was, it got me hooked on to fitness when I saw the results, and I never looked back. I even ran my first half-marathon in 2014. How did you feel (body-wise) before and after pregnancy? Of course, there were some fears. Pre-pregnancy body was petite (but not skinny). However, as time went by, I started to embrace the “mom body” that I have, stretch marks and all. I may not be as light as I was when I was 24, but I feel a lot

stronger and fitter than ever before at 42. It’s never too late to start. I can do so much more now than I could in my 20s and 30s. With children in tow, how do you manage work, family and fitness? I work full time, and have three children. Setting aside 1-2 hours a week for fitness and taking care of your body shouldn’t be a hassle if you want it bad enough. I allocate an hour of yoga class after work per week and another hour of training early in the morning on weekends. Moms need to be healthy and strong to be able to take care of her families. Who’s going to carry the load of groceries if it’s not us, right? How involved are your children in your fitness? Children really emulate what their parents do. I never force my children to go into fitness, but I could see that when they see how active my husband and I are, they naturally want to join in. My eldest son, who will be 16 this year used to be a chubby kid (too much TV) and now he is into running, lifting weights and doing bodyweight exercises, without any coercion! He will be joining his dad in the Spartan Race. As for my youngest daughter, she loves doing yoga, especially partner yoga, with me whenever I practice at home. My second daughter isn’t much into fitness yet but she is slowly (and quietly) doing some exercises on her own. How do you pump up your fitness routine? This is where social media, especially Instagram, plays a big role, in keeping me motivated. Apart from

the weekly training with my personal trainer, I get a lot of motivation from other Instagram users. I get to connect with so many like-minded individuals from all over the world, and some of them have now become my friends. I have also attended several yoga workshops conducted by teachers from the US when they visit Asia, all by being in touch via social media. Some of the yoga poses you see me doing now were stuff that I never thought I could do three years ago. What would you like your children to learn from you about fitness? To never give up. They’ve seen my fitness journey from the very beginning. From when I could only run for 2km at a time, to when I completed my first half-marathon. From performing simple yoga poses to being upside down. Anything is possible if you put your heart into it.

“Instagram plays a big role in keeping me motivated. Some of the poses you see me doing are stuff I never thought I could do three years ago.”

SHAPE.COM.MY MAY 2016

NAME Hui Mathews AGE 29 OCCUPATION Entrepreneur ( she’s the founder of local workout gear brand Ash Be Nimble) MOTHER OF Asha Vera Mathews, (3 months old)

How did you stay fit during your pregnancy? During my first trimester, I did slow trail runs at Kiara and maintained my yoga sessions. Second trimester, I continued my trail runs and picked up the pace more, continuing yoga as well. As for the third trimester I did hikes only and continued yoga, including inversions, but did modified poses that would not compress the belly. Did it help you with morning sickness and during labour? I was lucky not to have any morning sickness or any swelling of the feet as I was always active. During the most intense parts of my labour, during contractions when I felt delirious, my husband helped me visualise each cm of dilation as the next race checkpoint (CP)! “Hang in there, we’re at CP8! 2 more to go!”. Also, the breathing techniques I practiced during yoga helped me focus and deal with the pain How did you feel before and after the pregnancy? I’ll be honest – it took me six months into pregnancy to actually be comfortable with my huge, round belly. The moment I started loving it was when I could feel the baby kick, that was magical and that was when it truly dawned on me that there is life inside! In the first month post-partum I felt very weak, vulnerable and 58

MAY 2016

uncomfortable. I was a bit frustrated that my recovery wasn’t as quick as expected. But I told myself I would give myself at least two months of rest and no exercise so that my body could heal and rest. I am less concerned about getting the same shape and weight back, but am more concerned about getting my stamina and strength back so I can start doing trail races again. How involved are your children in your workouts? I have taken my three-month-old baby on two hikes now and two pram rides! I waited until she got most of her vaccinations before taking her out, to be safe. I’ve also trialled out some strengthening mat exercises with my baby on my belly or in my arms so it keeps her calm, occupied and involved as well! In your opinion, what is the best benefit of being a fit mom? It’s a sowing and reaping relationship with energy – the more you spend, the more you get back (provided you sleep well too!). For me it’s a mental ‘detox’ – when you focus on physical challenges, it helps put your problems in perspective as your mind takes a break from thinking and worrying about anything else but breathing and moving. What are the dos and don’ts of getting back into working out after pregnancy? Prioritise rest and sleep. Also, do not go on a diet in the sense of cutting down on healthy and nutritious carbs and other foods – your body needs it to replenish and build things back into shape,

SHAPE.COM.MY

“I definitely broke myths but I was wise and careful about it... I listened to my body.”

and for breastfeeding too! Do incremental activities, go slow, set yourself little goals, don’t push 100% – I tried a 600m walk on my first attempt, then 1.2km, then a 3km hike, then a 4km hike, then a 15-minute trail run, then 40-minute mix of run and walk, then a one hour hike, then another 45 minute run. What is the mot common myth you’ve heard about mothers getting back into fitness after pregnancy? The myths I heard were more about the pregnancy itself: that you should stay at home, indoors, don’t run, don’t move around too much. I definitely broke those myths, but I was wise and careful about it. I sought my doctor’s advice, I did my own research, I used tools like a heart rate monitor to track myself, and I listened to my body: if I was uncomfortable or felt uneasy I would stop or slow down. I never went anywhere alone when I exercised, and I always made sure my husband knew what time to expect me home. What would you like your children to learn from you? Being active is fun and should be a natural part of your day!

Singlet, tights, sports bra, all Ash Be Nimble. Shoes, Nike.

Top, leggings, shoes, all Adidas .

NAME Natasha Yusof AGE 32 OCCUPATION Management Consultant MOTHER OF Ayden (1)

How did you workout before your pregnancy? I lived and breathed Crossfit throughout my pregnancy. I continued to Crossfit up until my 36th week of pregnancy, three weeks before my little man made his grand entrance into the world. I started working out at District 13 from the start of my second trimester all the way until I decided it was time to rest and prepare for the birth of my son. What was your fitness routine like? When I resumed Crossfit at the start of my second trimester (after waiting for the longest nine weeks before that due to my doctor’s advice), I took things slow, starting light and working my way up to wherever I was most comfortable. I wasn’t expecting to hit any personal record during pregnancy so I kept my load moderate. However, I did hit one or two (or maybe three!) P.R. towards the end because I was a lot stronger at the end of my pregnancy. How long did it take you to jump back in postpartum? I was back at the gym at six months after delivery because I needed a longer time to recover, as I had to undergo an emergency caesarean section. I honestly think that I would

have started earlier if I had done a normal birth. There was hardly any pain at all during my recovery from the caesarean section and I was ecstatic to return to the gym. How did you feel? I have to admit, given that it was my first pregnancy, I was nervous. Somehow, as I went through pregnancy itself, it really wasn’t so bad. I was not too worried about getting my body back because I naturally enjoy working out and keeping an active lifestyle. I’m still a work in progress but I do look forward to having a better mom-body! What were the challenges you faced? During pregnancy, I guess it was more of executing certain workouts with a baby bump. I found it slightly difficult at first to do squats with a barbell. However, my coaches always modified my workouts to ensure that I was not harming the baby or myself and using different equipments (e.g. Substituting barbells with dumbbells while doing ‘thrusters’, ‘cleans’ or ‘snatches’). Post-pregnancy, it was awkward working out without a baby bump because I had gotten so used to that ‘extra weight’. But I’d rather be starting somewhere again than not starting at all. With a child in tow, how do you manage everything? It was a challenge at first, but, with time, I learned to

make it work. I am usually at the gym 2-3 times a week on weeknights after work (best way to de-stress after work!). Working out with my husband is one of the ways we spend ‘quality time’ together. What are the changes you’ve seen after baby? I still have quite a way to go before I hit my optimum fitness level but I refuse to allow it to get to me. I definitely feel that if I was able to do the things I did during pregnancy, what more post-pregnancy? Seeing what my body could do in the last three years is enough to have me wanting to take on more challenges in the future. I remember back when I started Crossfit; I could barely make it through the warm up! What are your fitness goals? I just want to maintain a fit and healthy lifestyle. I want to keep challenging myself because I see fitness as a progression. I would love to be able to inspire other mothers to pick up and maintain a fit and healthy lifestyle too. What’s the biggest lesson you’ve learnt? That fitness is not a competition. Everybody is different. It’s all about learning to listen to your body and progressing at your own pace. How do you pump up your fitness routine? By constantly looking at videos of my favorite athletes. During pregnancy I used to follow this Instagram

“I’m still a work in progress but I do look forward to having a better mom-body!”

account dedicated to pregnant women who Crossfit. It was inspiring and it would really keep me going. Then there’s the community in District 13, which is what I love about Crossfit. Everyone continuously supports and inspires one another. What would you say to other moms? It’s never too late to start! I think the most important thing is to not worry about what other people think. I have spoken to some mothers who feel intimidated about working out. Starting off with a 30-minute brisk walk every day is better than nothing at all. I’m all for mothers wanting to opt for a fitter and healthier lifestyle!

SHAPE.COM.MY MAY 2016

Kids at Xero Gravity Rock Climbing gym

FUN KIDS’ Workouts

We all know that kids prefer playtime over anything else, and most of the time, parents are more than happy to get their children physically active rather than in front of a screen at home. Perhaps it’s time to rethink where they’re spending their energy, though, because the experts say that enrolling your children in fitness classes specially tailored for kids build growing bodies, discipline, and communication skills. Here’s a rundown of six activities, all appropriate for kids between three and 13. WHAT ROCK CLIMBING WHERE CAMP5 CLIMBING GYM 1UTAMA SHOPPING CENTER, BANDAR UTAMA, PETALING JAYA, 47800, SELANGOR WEBSITE WWW.CAMP5.COM CONTACT (EMAIL) CLIMB@CAMP5.COM OR (PHONE) +603-7786-0410 / +603-7726-0420

WHAT THEY OFFER: A fun programme for primary school children that incorporates teamwork and leadership skills through tricky climbing activities. Camp5 promises that the lessons will 62

MAY 2016

SHAPE.COM.MY

influence your kids’ personalities and outlook. WHY JOIN: Climbing comes naturally to kids, as they like to crawl into nooks and corners. So the programme uses climbing to build confidence, develop motor and coordination skills and improve muscle development. It involves both their affective skills (fear, motivation, determination) and their cognitive skills (visual and perceptual memory). Both are important assets to a child’s development.

WHAT CROSSFIT WHERE CROSSFIT PAHLAWAN R-05, 3RD FLOOR, CITTA MALL, JALAN PJU 1A/48, PJU 1A, ARA DAMANSARA, 47301, PETALING JAYA, SELANGOR. WEBSITE WWW. CROSSFITPAHLAWAN.COM CONTACT (EMAIL) ADMIN@ CROSSFITPAHLAWAN.COM OR (PHONE) +6 011-3572-5987

WHAT THEY OFFER Class starts with warm-ups, skill work, a short workout and games. Activities include a combination of gymnastics,

body-weight movements, and weightlifting elements aimed at mastering general physical skills such as stamina, strength, flexibility, power, speed, coordination, accuracy and balance. WHY JOIN It’s great for muscle development and fosters confidence. CrossFit is also a great teacher of all the important workout moves, which kids can carry into adulthood.

WHAT YOGA WHERE PRANA YOGA KL (KIDS YOGA) PUSAT KREATIF KANAK KANAK TUANKU BAINUM, TTDI WEBSITE WWW.PRANAYOGAKL.COM CONTACT (EMAIL) PRANAYOGAKL@ GMAIL.COM OR (PHONE) +6012-976-4866

Camp5 rock climbing gym

WHAT THEY OFFER Every class is held in a small group to ensure personal attention. Kids are encouraged to move at their own pace and ability in a non-competitive environment. WHY JOIN Starting yoga at a young age enhances body and mind flexibility, builds strength and improves coordination. This helps kids navigate challenges outside of yoga with a positive outlook and a clear mind. Teachers and trainers guarantee creativity, focus and greater balance. Moveplay kiddie bootcamp

Prana Yoga kids

WHAT BOOTCAMP WHERE REBEL BOOTCAMP (REBEL KIDS) WEBSITE (WWW. REBEL-BOOTCAMP.COM) CONTACT (EMAIL) INFO@ REBEL-BOOTCAMP.COM OR (PHONE) +6 016-348-1038 (SHAMIL TAN)

WHAT ROCK CLIMBING WHERE XERO GRAVITY (KIDS ROCK PROGRAM – ROCK CLIMBING) WEBSITE WWW.XEROGRAVITY.MY CONTACT (EMAIL) XGRAVITYROCKGYM@GMAIL.COM OR (PHONE) +603-7611-0381

WHAT THEY OFFER The REBEL KIDs programme teaches children to work together at all fitness levels and motor skill abilities. Every session starts with a dynamic warm up. Then, kids are introduced to fitness activities that help them increase speed, agility, balance, co-ordination and mental strength. WHY JOIN Physically, to develop strong muscle and bones, reduce the chance of being overweight, get better awareness about body fat, blood pressure and diabetes. Mentally and socially, to boost self-esteem, improve concentration and focus, and team them teamwork.

WHAT THEY OFFER Everything kids need to know about rock climbing or bouldering, from traverse climbing, climbing sideways on multiple games, over-hang climbing, climbing on steep angles, top rope climbing, going multiple routes to reach the top, slack line cimbing, line walking over a crash mat, and ball games. WHY JOIN With guidance, kids are not only be able to better control their bodies, muscles, sense of balance, and flexibility but also improve their confidence, communication skills, level of patience, teamwork, and leadeship. It also creates a positive competitive atmosphere.

WHAT BOOTCAMP WHERE MOVEPLAY (KIDDIE BOOTCAMP) PUBLIC PARK, TAMAN ZAABA, TAMAN TUN DR. ISMAIL, KUALA LUMPUR. WEBSITE WWW.MOVEPLAY.COM.MY CONTACT (EMAIL) INFO@ MOVEPLAY.COM.MY OR (PHONE) +6017-846-6700 (HERNY)

WHAT THEY OFFER Moveplay kids learn how to give voice to their ideas and opinions. This happens when they solve puzzle games or challenges and develop social skills by actively interacting in a group setting. WHY JOIN Moveplay Kiddie Bootcamp keeps their workouts physically-fun and mentally-challenging to get the best of both worlds. SHAPE.COM.MY MAY 2016

livehealthy Sleep better, not longer

We all stress about hours logged, but it turns out that how well you sleep matters much more than how much, new research reveals. These habits will boost the quality of your zzz’s and your health. By MIREL KETCHIFF

For years we’ve been told that it’s crucial to get seven to eight hours of sleep a night, and that if we don’t, we’re harming our health. Now, enlightening new research is challenging this notion. “There’s been a belief, even among experts, that our prehistoric ancestors slept eight or more hours a night,” says Jerry Siegel, Ph.D., the director of UCLA’s Center for Sleep Research. But his study found that people in hunter-gatherer societies, similar to our ancient predecessors, actually slept an average of six and a half hours—30 minutes less than the amount recommended by the National Sleep Foundation.

MAY 2016

SHAPE.COM.MY

live healthy sleep tips What may be more important than the number of hours you snooze is how restful those zzz’s are. “Good sleep quality is vital for your well-being,” explains Charlene Gamaldo, M.D., the medical director of the Johns Hopkins Center for Sleep at Howard County General Hospital. “It improves your mood, memory, and ability to focus. It can also boost your immune system and keep you from getting sick. More significantly, it can reduce your risk for major problems such as diabetes, heart disease, and obesity.” People who don’t get quality sleep wake up exhausted every morning. They try to remedy the problem by heading to bed earlier or by sleeping later. “But if your sleep quality is poor, getting more of it won’t help,” says Bryce Mander, a postdoctoral fellow at the University of California, Berkeley’s Sleep and Neuroimaging Lab. Instead, you need to address the root of the problem. These strategies will help you go deeper and sounder, starting tonight. Sweat often . . . Exercise tires you out, which helps you sleep better—that’s obvious. But sticking with a workout routine becomes especially important in your thirties and beyond. “Sleep quality and quantity naturally

One surprise sleep enhancer: having a group of close friends.

PILLOW TALK Feather pillows seem so luxe, but studies show they worsen sleep quality. Synthetic stuffing is more comfortable and less allergenic.

declines starting around age 35,” Mander says. Working out can prevent some of that change, research in the journal Sleep shows. It doesn’t take much— just a half hour of exercise a day five days a week can improve sleep by 65 percent, according to a study in the journal Mental Health and Physical Activity. While exercising at any time of day will help, “people who work out in the afternoon see the biggest benefit,” Mander says. Just avoid sweating too late at night, which could disrupt your sleep. . . . Outside if possible Those who have access to places such as parks, beaches, or woods snooze better than people who don’t, recent research from the University of Illinois revealed. That’s probably because they tend to be more physically active. So get outdoors, even if you live in the city. Being in natural light also regulates your body clock, which in turn helps you rest at night. Hang out with friends more Surrounding yourself with supportive family and friends may increase your sleep quality, according to new research from the University of Utah. Chalk it up to evolution, says the study’s author, Rob Kent de Grey. In prehistoric days, humans, who lived in close-knit clans, could trust that someone was watching their back and keeping them safe from predators, which allowed them to sleep easier, Kent de Grey explains. Even though you don’t need friends to physically protect you today, knowing that you have a tribe is comforting and helps ease stress, which translates to better rest, he adds. By the same token, negative relationships can keep you awake at night—yet another reason to cut toxic people out of your life.

SWEETER DREAMS

Bedding has come a long way from matching bolster-duvet sets. These new breakthroughs will upgrade your slumber.

A better bed GETHA’s new Dream King Phantom is handcrafted, uses 100% natural latex and produces an EMFfree (Electro Magnetic Field-free) product with added firmness. A luxurious mattress If you like a really soft bed, Vispring has one that uses British fleece wool, silk and cashmere, to name a few. (price unavailable, Robinsons) A comfy quilt Finding a quilt that suits you best can be tough, but IKEA has made it much simpler. That’s because it has a chart to show which quilt is for you based on its warmth and thickness. Its quilts are also made with breathable materials, like lyocell, that can help keep you warmer. (From RM39.90, IKEA)

SHAPE.COM.MY MAY 2016

live healthy sleep tips

Eat a lot of seafood In a new study published in the journal Sleep Medicine, researchers found that people who regularly ate oily fish such as mackerel and tuna had better sleep quality than those who ate less. “These fish contain omega-3 polyunsaturated fatty acids, which enhance the production of serotonin, a neurotransmitter that’s involved in sleep regulation,” says Oscar Del Brutto, M.D., the lead researcher. In the study, those who slept the soundest consumed an average of nine servings of oily seafood a week. Because the average person doesn’t eat nearly that much, Dr. Del Brutto suggests augmenting your diet with a one-gram omega-3 supplement twice daily. Try the 4-5-7 breathing technique before bed Breathe in for four counts, hold for five, then exhale for seven, suggests Michael Breus, Ph.D., a fellow of the American Academy of Sleep Medicine. Repeat this technique three times before bed or anytime you

wake up in the middle of the night. Deep breathing helps regulate the nervous system, counteracting the effects of stress, and primes your body for super-restful sleep. Swap white noise for pink noise Nothing jolts you awake more quickly than a car alarm going off or a loud plane overhead. To drown out these disruptive sounds, many people turn on a fan at night or use a sound machine. But surprisingly, the white noise they produce can harm the quality of your sleep, Mander says. A better bet: pink noise. While white noise and pink noise both combine several sound frequencies, pink noise emphasizes lower frequencies more than white noise does, creating a gentler sound that has been shown to improve sleep, Mander explains. The technology is not perfected yet, but give the Sleep and Noise Sounds app (free, iTunes and Android) a try. It has a soothing pink-noise track to use while you snooze.

NATURAL SLEEP AID

F YOU SUFFER from insomnia, taking a melatonin supplement may help. A hormone produced in the brain, melatonin helps make you drowsy and improves your sleep quality, according to research in the journal PLOS One. “Melatonin works on your internal clock, signaling your brain and your body that it’s time to drift off, and then it helps you stay asleep,” explains Michael Breus, Ph.D., the author of The Sleep Doctor’s Diet Plan. He recommends taking 0.5 milligrams of melatonin 90 minutes before bedtime for the best results.

MAY 2016

SHAPE.COM.MY

live healthy sex & your body

PERCENTAGE OF WOMEN WHO OCCASIONALLY FEEL SAD AFTER SEX, AN

EFFECT CALLED POST-COITAL DYSPHORIA. One of the possible causes is the abrupt change in hormones and brain chemicals that occurs post-orgasm. The sensation usually lasts five to 30 minutes, though in some cases the feelings can linger for a few hours, says Maureen Whelihan, M.D., an ob-gyn in Greenacres, Florida. Curling up with your guy can lift your mood, but the best cure is exercise. “Some yoga, a little cardio, or even just stretching helps rebalance your hormones and reduce your levels of cortisol, a stress hormone,” Dr. Whelihan explains. SOURCE: Sexual Medicine

Feed your desire

Definitely order dessert on date night—you might find your guy sexier on a full stomach, according to research in Appetite. When women with a history of dieting were shown romantic images, their brains’ reward centers lit up more when they had recently eaten than when they were hungry. The areas associated with romantic and sexual pleasure also influence appetite, says Alice Ely, Ph.D., the lead study author. Because making sure you get enough to eat is your brain’s top priority, hunger drowns out other desires. Once your stomach stops growling, your body starts craving its next most immediate need: sex. And your partner starts looking even more irresistible.

Q&A

“WHY DOES MY STOMACH GET SO UPSET WHEN I HAVE MY PERIOD?”

There are a few possible reasons. The hormone swings that occur around your period can affect the way food moves through your GI tract, leading to constipation or diarrhea, says Alyssa Dweck, M.D., an obgyn and a coauthor of V Is for Vagina. “Overindulging in sugary or salty foods can further throw you off,” she adds.

To prevent problems, she advises drinking 64 ounces of water and eating 25 grams of fiber (about the amount in a cup of lentils, an apple, and a half cup of almonds) daily. If you’re on birth control pills, though, the placebos in your packet may be the culprits. Some brands contain iron because women are at risk of anemia during their

periods. “But supplemental iron can cause constipation, pain, or nausea,” Dr. Dweck notes. And many women, especially those with light periods, don’t even need it. Try tossing the placebos instead of taking them. If your stomach feels better, ask your ob-gyn about switching to a pill without the added iron. SHAPE.COM.MY MAY 2016

live healthy trend report

Can an app replace your doctor’s visit?

To find out, we tested four of the most popular new mobile medical options.

W By MIREL KETCHIFF

MAY 2016

SHAPE.COM.MY

HEALTHTAP Text, call, or video-chat with medical professionals, or submit questions anonymously, and a doctor will usually answer within 24 hours.

THE PROS After each consultation, doctors send a customized interactive treatment plan to keep you on track, and the app provides reminders to stick with it. THE CONS Just as in the real world, you may come across

a bad virtual M.D. match. Out of three e-visits, we connected with a physician who recommended antibiotics for cold symptoms, which is just plain bad advice. Luckily, because a subscription gives you unlimited access to doctors, you can receive a

second opinion immediately at no extra cost. THE COST Free access globally from any device with a pay-as-you-go fee to connect with a doctor from anywhere or a text consultation. (Android, iOs, web)

Image Ingimage

Welcome to the world of telemedicine apps, tech that connects you with real-life doctors via text messages, video chats, and calls. “The use of these apps is growing exponentially,” says Jonathan Linkous, the CEO of the American Telemedicine Association. “In 2015, 1.25 million doctor’s visits were conducted digitally, a 56 percent increase from 2014.” It’s no wonder. Visiting the doctor is inconvenient at best. In fact, a recent survey by the Commonwealth Fund, a health care research company, found that less than half of adults who needed care were able to see their doctor within a day or two; 26 percent had to wait six days or more. Compare that with the short waiting time that apps boast, and you can see the appeal. And while insurance may not cover the cost of an app, the typical fee is on par with a copay. Still, M.D. apps do have limitations. “Physically examining someone is 75 percent of how a diagnosis is made,” says Elaina George, M.D., an otolaryngologist in Atlanta. That’s why she advises choosing video-chat apps instead of text- or voice-based services. Want to give telemedicine a try? Here’s the lowdown on four of the best new apps, plus ground rules for using them wisely.

TALKSPACE Send text, voice, or video messages about life problems to a licensed therapist, and wait for advice.

THE PROS You can contact your TalkSpace expert while your feelings are still fresh in your mind. THE CONS You exchange a (sometimes frustratingly) slow volley of emails with a therapist. Our tester found her expert’s advice helpful, but ultimately said she would probably use the app only when she needed a sounding board for minor stressors. For urgent issues, she would prefer to see someone in person. THE COST Available worldwide with free installation. Plan starts for as low as RM76 per week.

MIMS Delivers critical prescription information, medical news, and tools to meet physicians’ needs.

THE PROS The app provides solutions to the global healthcare market; general practitioners, specialist doctors, pharmacists, nurses and patients across 13 countries over multiple platforms and devices. THE CONS Those who don’t work in the medical industry may not find using this easy because you don’t understand the medical terms. THE COST The app is available for free installation with no further charges (Android, iOs, web)

PRACTO When to phone it in

Use an app to . . .

Get advice on treating a nonurgent matter, such as a cold.

Ask for a second opinion. Get a prescription when you know what the problem is (a UTI, for instance). Quickly order refills of your usual meds, such as birth control.

See your doctor for . . .

Find and book an appoinments with doctors, clinics, salons, spas, gyms and diagnostic labs in your cities.

THE PROS Voted best app at Google Think Mobile Conference 2014 and Asia’s #1 health portal. Intergrated with UBER: find a Uber car to the doctor’s office. THE CONS Appointment must be made 1-2 days earlier for consultation. THE COST Free installation while consultation fee varies in accordance to doctors (Android, iOs, web)

Annual or preventive exams.

The diagnosis of sudden or persistent symptoms thatyou can’t explain. Urgent care (if you’re having trouble breathing, for instance). SHAPE.COM.MY MAY 2016

Get in

Anytime, Anywhere

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

Subscribe Now! Save 59%

OFF YOUR REGULAR SUBSCRIPTION WHEN YOU OPT FOR SHAPE DIGITAL Your copy is ready to download NOW! ANDROID APP ON

Have you achieved a milestone, like climbing a mountain, completing an obstacle race, or losing weight? We want to hear all about your accomplishment. See below for details.

live healthy I did it!

Going the distance By PAM O’BRIEN

Photograph by POBY *All submissions become the property of Meredith Corporation and will not be returned. Submission constitutes permission to use photos and stories in all media.

The motivation

When Melissa was in her hometown for leave sometime in 2013, her father confronted her about the weight she had gained. “He said, ‘I love you, and I’m concerned. I don’t know what’s going on, but I do know that you care about health and fitness, and this is not who you are,’” Melissa recalls. His words sank in a few months later, when she started a new job at the business school of an online university. “By then, I was wearing a size 12–14, and I refused to go up to a 16,” Melissa says.

NAME Melissa Sledge AGE 32

‹ START WEIGHT 79kg CURRENT WEIGHT › 60kg

SHAPE.COM.MY MAY 2016

live healthy I did it!

This mother shares how yoga made childbirth easier and helped her find balance in her life.

BY POON LI-WEI

Going through the stages of pregnancy and giving birth will not only change and challenge you physically; it will affect you mentally and emotionally as well. So when I went for my first yoga class, little did I know that it would help ready my body and mind for this experience. At the time, I just wanted to try something new and thought it would add to my fitness routine. I was lucky that my introduction to yoga was by an exceptional teacher from India, and he enabled me to connect to the class. From that moment on, I was hooked (10 years and counting!). Physically, I grew stronger and leaner (I love a good stretch). Mentally and emotionally, I was calmer and more mindful of my body and its needs. Of course, some people may prefer a more intense workout, but the gentler flow of yoga called to me. 72

MAY 2016

SHAPE.COM.MY

I suffered a miscarriage once but was determined not to mope about. That fuelled my decision to explore yoga further by signing up for a yoga teacher’s training programme in Rishikesh, India. What are the odds that, right before leaving, I found out I was pregnant? But I got the green light from my doctor and I went ahead, alone! Rishikesh was tough but I discovered my inner strength. Each day consisted of 14 hours of meditation, yoga, and breathing techniques, all while battling morning sickness. It brought me back to the most basic ways of living – I’d have meals of lentils, travel by foot, bus, or train, and hardly wore any make-up. But by forgoing all these material needs and physical comforts, I was able to focus fully on myself and become more in touch with my body. I became more confident about

Art direction by Karen Hoo; photography by Robin Yong hair and makeup by Zamri Zainol from Lancôme

“I yoga-ed till the day I went into labour!”

giving birth after reading Giuditta Tornetta’s book, Painless Childbirth, while in India. It explained how a woman’s body is anatomically designed and naturally equipped to house another life and give birth to it. For example, women are usually asked to push to force the baby out during childbirth. However, under normal circumstances, the labour contractions should be able to do the work for you naturally; it just takes a bit more patience and time. This is why I encourage mothers to read more because having such knowledge will empower you enough to make informed choices and believe in your body’s capabilities. Having an unassisted home delivery was my choice. When I returned to Malaysia, I signed up for pre-natal yoga lessons and our group would constantly exchange relevant information. One woman there, Wai Han, is a certified HypnoBirthing Childbirth Educator, accredited and affiliated with the HypnoBirthing Institute. I found myself interested in this method as it seemed to focus on basic principles I could connect to; utilising a series of deep breathing to release oxytocin (our body’s natural painkiller hormone). I yoga-ed till the day I went into labour. So, mummies who are wondering if it’s safe to be exercising throughout, here’s your answer! It helped keep me healthy and active and when I went into labour, I could really put to use all that I had learnt so far. When the contractions hit, I got down on all fours (known as the cat-cow pose). This should be the most comfortable position for pregnant women as it keeps the stress off your back. Each time I felt a contraction coming, I’d inhale deeply and imagine myself riding out the wave of increasing pain. When the pain dipped, I’d exhale slowly. And from there, it was just letting go and trusting in my body to do what needed to be done. Yoga helped me find my balance. A lot of mothers are usually so overwhelmed by their responsibilities to their children (and understandably so!) that they neglect their own needs.

[A]

Enhance your yoga glow: [B]

[C]

[D]

[A] UV Expert CC Cover (RM190) [B] Advanced Genifique 30ml (RM298) [C] Blush Subtil Cushion (RM145) [D] Blanc Expert Cushion Compact High Coverage SPF50+ (RM188)

But yoga has made me aware of how I need to fulfil my needs as an individual first before I’m able to be at my best to take care of my children’s needs. So, yes, I’m a mother of three, but I still make time for fitness and other activities. ‘Me-time’ begins past 7pm when my kids are asleep. I am mindful of my needs today. While it is frustrating, I don’t force my body to immediately do what it could pre-pregnancy. Our bodies take time to heal and I’d recommend waiting at least a month after a normal delivery before going back into yoga. My personal goal is to be able to hold the

‘crow pose’ again! But being able to practise it twice a week has certainly helped shape my body (these pictures are taken two months after my third child!). On the nutrition front, I’m watchful of what I eat as I need enough energy to breastfeed my newborn and take care of my kids! I take five meals a day and never eat after 7pm or I’ll get heartburn. I also opt for organic chicken for protein and feed my children eggs every day. If I do have to fry anything, I do it with coconut oil. Today, yoga has made me so much more mindful of my wellbeing (and family’s) and it has become a way of life for me.

TRY OUT THESE YOGA MOVEMENTS FOR AN ACTIVE AND EASY PREGNANCY!

For more moves and information about how and why these movements will make delivery easier, go to shape.com.my.

Cobbler’s Pose Seated down with your legs stretched in front, bend your knees and bring the soles of your feet together, allowing the knees to fall out on either side. Press the outer edges of your feet together strongly and sit up tall with a long spine. Hold as long as you want.

Eagle Pose Keep your spine straight and raise your arms to shoulder level with palms facing up. Cross your left elbow over the right in front of your body. Bend your knee with all weight on left leg and cross right leg over left. Hold for five to ten counts.

Legs-against-the-wall Pose Lie down on your back with your sit-bones as close to the wall as possible. Then, extend your legs up the wall, so that the backs of your legs are fully against it. Hold as long as you want.

SHAPE.COM.MY MAY 2016

Light pocketable parka, RM129.90, Uniqlo. Sports bra, RM99.90, H&M. Cropped leggings, RM479, Nike.

SUPER

MUM

Actress, TV host, fitness enthusiast, and Miss Universe Malaysia 2003 Elaine Daly is tackling her latest role of being a working mother the same way she tackled CrossFit till the day before giving birth to baby Eva â&#x20AC;&#x201C; with unwavering self-confidence. But make no mistake, itâ&#x20AC;&#x2122;s not easy, she admits. We sit her down and get her to spill on how she navigates motherhood while juggling staying in shape, work, and everything else in between. By Poon Li-Wei | Photographs by Edmund Lee

When we caught up with Elaine Daly at our SHAPE cover shoot, she was days away from her second 10K and pumped up for it. That’s certainly a far cry for someone who once insisted she couldn’t run. Pair that up with exchanging fitness and nutrition tips behind the scenes (agave nectar is a huge no-no for Elaine), it’s hard to imagine a time when she wasn’t athletic or health-conscious. But, by her own admission, she was always more academic than sporty growing up. Today, the very same woman is telling us happily about her newfound love for running, Xtend Barre, and Hot Pilates. So, eight months post-pregnancy, just how is she handling it? “Caring for a new life is a completely new challenge and nothing like I envisioned!” she exclaims. We dig a little deeper.

I’ve always had strong maternal instincts

Having a child is a mental game

Getting back on the fitness track is hard

MAY 2016

SHAPE.COM.MY

need to know; saying I want to give up because I’m a mother now and tired half the time, is easy ... so easy. Pregnancy takes a huge toll on the body but I am determined to fit into all of my old clothes again! But, more importantly, it’s just about being healthy. I waited two months (after my delivery) before I got back into Bootcamp; but I didn’t do a lot of jumping or sprinting and scaled the movements accordingly.

Pregnancy made me morehealthconscious I had gestational diabetes, and that meant I had to stop all forms of sugar and white carbs while I was pregnant, and that was when I realised how hard it was to find something I could actually eat wherever I went in Malaysia! Juices

can be dangerous as some are high in fructose sugars and even sauces can be loaded with sugars. The food here mainly consists of rice and noodles as well. And really, what can I eat at the mamak? While I don’t think it’s more expensive to eat healthier, a lot more effort goes into it. It was really tough as I’m a huge foodie and, given the choice, I could eat nasi lemak everyday!

I’m eating healthier for baby and me Today, I’ll make green smoothies and take full-fat Greek yogurt with nuts and berries for breakfast. It’s also crucial that I watch my diet as whatever goes into me, will go to my baby, through breastfeeding. Currently, my husband and I are on the ‘Banting’ diet, which is a low-carb but high-fat diet (I mean

good fat). And it’s been fantastic! Eating this way is supposed to prompt your body to switch from burning carbs to fats for energy.

‘Mummy guilt’ is real

It really is a struggle finding a balance to everything! Being a working mother, I still express my milk, and when Eva was younger, I’d be sitting in my car every four hours, pumping it out. There’s a lot of giving involved; be it personal time, time away from the baby, or not taking as many jobs. Even then, I’d still feel that guilt that I’m not spending as much time with her as I need to. Yes, we do have nannies but they can’t breastfeed her and, when she’s crying, it’s me she wants. But throughout it all, I know I’m doing the best that I can and that’s what matters most.

Makeup Ling Chong Using Shiseido Hair Albert Koh/Cut! Studio Styling Andrea Kee

with people we call, “breastfeeding Nazis”. They’re usually the older generation and will be the ones Deciding to get married asking, “oh, you’re late in life was great for not breastfeeding?” me as I managed to get But the truth is, everything I wanted to breastfeeding is do out of the way in my connected to your pituary gland and 20s and early 30s. It’s been such a whirlwind; if you’re stressed or suffering meeting my husband, getting married, being from post-natal depression, the milk pregnant, having a child, and now, losing isn’t going to come. That’s why I love the baby weight. But working out as well it’s all happened so (during and after naturally and I always pregnancy), as it’s knew I was ready to made me stronger become a mother. physically and mentally. I’ve also been lucky that my husband has been so supportive because having a good support system is crucial. And, From pregnancy, to ladies, pick just one childbirth, to raising person to listen to. your baby, it’s as much Personally, I follow my a mental feat as it is gynaecologist. a physical one and people don’t talk about it enough! You’re trying to do as everyone says is best for your child, but that can lead to a lot of confusion. And Here’s what you you’ll have run-ins

I like the burn and the torture Growing up and even when I was modelling, fitness and dieting were never issues for me as I had a high metabolic rate. The gym was never for me, though, but I discovered Bootcamp and completely loved the intensity! This might sound crazy but I like my burpees and Tabata training. It’s a love-hate relationship; but I was doing it all throughout my pregnancy.

I was never, ever a runner

...but that all changed when my husband started running last year and I learnt more about it. I joined him and a group of friends in Angkor Wat for a half marathon last December. Although I only managed three kilometres, I was really feeling that marathon vibe. I then signed up for my first 10K and ran it on my birthday! To be honest, I’ve always said I couldn’t run (my shin hurt when I did) and I never thought I’d be able to do even one kilometre. But your body adapts and once you push through that mental block, it’s all systems go. The first three kilometres are the hardest for me (this is when you hit the ‘runner’s wall’, as they call it), and I always feel like throwing up, but it gets better. And hey, I’m running my second 10K in a few days. Once I’ve done five 10Ks, I’ll aim for a half marathon.

‘Gym’ cropped sweater, RM85, Forever 21. Printed leggings, RM99, Cotton On. Air Zoom Vomero 11 shoes, RM559, Nike.

People can be insensitive There is a pressure to maintain and look a certain way, and eight months down the road, I’m still trying to lose the last three to four kilos (the hardest!). So, it’s disheartening when I get people asking if I’m expecting when I’d just given birth three months ago! I try to remind myself that I’ve just had a baby and I’m working, but it’s hard on me mentally when all my old clothes don’t fit. I’ve always been so used to a certain body type and shape and that’s changed now. That being said, what’s really important to me right now is being healthy physically and mentally; and working out and eating right play a huge part in it.

‘Cool Breeze’ strappy tank top, RM139, Nike. Sports bra (worn inside), RM169, Superdry. Tights, RM160, Adidas. GoRun Ride 4 shoes, RM369, Skechers.

‘Never Look Back’ tank top, RM59,and Sports bra (worn inside), RM75, both Forever 21. Spartan track shorts, RM199, Reebok at Stadium. ‘Glove Glitter’ sneakers, RM299, Clarks.

ELAINE’S RUNNING PLAYLIST

Elaine listens to a lot of house and uses running playlists on Spotify as her feet pound the pavement. Check out these 10 songs from Pumped Up Djs that rock her workout:

1. Infinity 2008 2. Sweat (Remix) 3. Turn Me On 4. Starships 5. Danza Kuduro 6. Sexy And I Know It 7. Changed The Way You Kiss Me 8. Party Rock Anthem 9. Levels 10. Chasing The Sun

SHAPE.COM.MY

MAY 2016

We have very good news for you: “It’s 100 percent possible to see a difference in your abs in one week,” swears Astrid Swan, a celebrity fitness pro in Los Angeles. You just have to put in the work. But not the hours-on-the-elliptical or endless-crunches kind of work. “You shouldn’t have to exercise for more than 30 minutes at a time,” Swan says. “A half hour is plenty, as long as those minutes are intense and you use them smartly.” And Swan would know: She privately trains many famous clients, including a few Shape cover stars, who need last-minute ab toning to prep for big events or, say, bikini photo shoots. Now she’s sharing her magic formula for flatter abs in seven days with all of us.

MAY 2016

SHAPE.COM.MY

STEAL THE ROUTINE THAT A-LISTERS USE TO TRIM AND TONE IN RECORD TIME. IT’S SO SERIOUSLY EFFECTIVE, THIS WILL BE THE CHEAT SHEET YOU KEEP! By JACLYN EMERICK

KICK UP YOUR CARDIO “High-intensity interval training is your abs’ best friend,” Swan says. It has been lab tested as a major belly-fat fighter: Women who did three HIIT workouts a week lost significantly more subcutaneous belly fat (the stuff you can see and pinch, thus what you care about when in a time crunch) than women who did only steady-state cardio, according to a study from the University of New South Wales in Australia. The researchers say that’s probably because more fat is used for fuel during HIIT than steady-state. You can do cardio intervals with any kind of movement that uses multiple big-muscle groups and gets your heart rate way up within seconds, Swan says. Find do-anywhere HIIT routines in our CrossFit WOD articles at shape.com. my or create a DIY version: Sprint, do plyometrics (explosive full-body jumping moves like squat jumps, burpees, and speed-skater lunges), jump rope—you get it. Whatever you choose, push as hard as you can, recover, then go as hard as you can again. The rules: Get breathless. Let your muscles burn. Empty the tank by your last interval. Swan suggests doing equal work-to-recovery ratios. Go

NO MATTER WHAT

Keep your abs engaged during every rep, set, and session. “Pull your belly button back toward your spine and then lock your ribs down around it,” Astrid Swan says. (You just tried that, didn’t you?) Aside from bracing your spine, this will power your movements, ultimately letting you give—and eventually get—a little more out of them.

82 MAY 2016

HOIST HEAVIER WEIGHTS If you don’t lift weights, you won’t see your abs, Swan says. To get hard abs fast, focus on full-body moves using hefty loads: weighted squats and dead lifts, push-ups, ball slams. “For one, ab tightening is baked into every rep as you brace your core to work through the move,” she says. “And the bigger the move, the bigger the calorie burn.” A lot bigger. Research

SHAPE.COM.MY

published in the journal ACSM: Health and Fitness found that compound exercises can elevate your burn for up to 72 hours postworkout and have a particularly potent effect on subcutaneous fat because they spike hormones that help ferry ab flab into your furnace.

“Compound exercises allow you to lift heavier, because more muscles and joints chip in to perform the moves,” Swan says. “So on top of burning more, you’ll get more defined.” Lifting heavy means using a weight that has you max out at about 12 reps. Try to up your weight for

every set you do, aiming for three. “Do a set of squats holding a 25pound weight with both hands at your chest, then use a 30-pound one for the next set and a 35-pound one for the last,” Swan says. This allows you to burn and firm more with every set.

TARGET YOUR DEEP ABS At least once a week, round out your routine with a few abs-only moves. “Choose planks and Pilates exercises, because they work the deepest abs for a better compression effect,” Swan says. (Get the best flatteners at shape.com/4weekabs.)

Images Shutterstock

all out for 30 seconds or one minute, then catch your breath for the same amount of time. Repeat that for 20 to 25 minutes. “You’ll skyrocket your heart rate, then bring it down enough to let yourself reset so you can go a little harder on the next set,” she explains. “It’s the fastest way to burn the most calories in the least amount of time.” To ensure that you leave nothing behind, cut your recovery time in half for the last set or two, she says.

Your week of quickie workouts

Do 5 heavy compound strengtheners. (Need ideas? Pick any from shape.com/ summershapeup and you can’t go wrong.) Do 3 sets of 12 reps, with 30 seconds of rest between moves.

Warm up for 5 minutes, then do HIIT. Go all out for 30 seconds; rest for 15 or 30 seconds. Continue alter nating for 20 to 25 minutes.

Do 4 plyo moves (speed skaters, burpees, jump switch lunges, and squat jacks will burn the most calories), then 4 moves that isolate the abs. Do 3 sets of 12 reps, with 15 seconds of rest between moves.

Do 6 heavy compound strengtheners. Do 3 sets of 12 reps, with 15 seconds of rest between moves.

Warm up for 5 minutes, then do HIIT. Go all out for 30 seconds; rest for 15 or 30 seconds. Continue alter nating for 20 to 25 minutes.

Warm up for 5 minutes, then do HIIT. Go all out for 30 seconds; rest for 15 or 30 seconds between sets for 20 to 25 minutes.

Do 4 heavier compound strengtheners. Do 3 sets of 12 reps, with 45 seconds of rest between moves.

GET OFF the SUGAR CRASH ROLLER COASTER By Richard Laliberte / Photograph by Don Flood

STABILISING YOUR BLOOD SUGAR IS THE SECRET TO STAYING HEALTHY, ENERGISED, AND SLIM, THE LATEST RESEARCH SHOWS. THIS IS NEWS THAT HITS FIT WOMEN TOO; IF YOU WORK OUT, YOU NEED TO KNOW HOW TO MANAGE THE HIGHS AND LOWS. HERE’S WHY.

fall the health - related

things you worry about, blood sugar probably isn’t one of them. But groundbreaking studies are providing evidence that it should be. “Blood sugar is a primary determinant of your health,” says James O’Keefe, M.D., a professor of medicine at the University of Missouri– Kansas City. It affects the strength of your immune system, the quality of your sleep, and even the rate at which your body ages. But what’s most surprising is that fit women are especially vulnerable to its dips. SHAPE.COM.MY MAY 2016

Let’s back up: What is blood sugar exactly? Also known as glucose, it’s your body’s fuel, providing the main source of energy for your muscles, metabolism, and brain. After you eat, glucose enters your bloodstream quickly, which causes a bump in your blood sugar level. Your pancreas then revs its production of insulin, a hormone that helps your cells absorb glucose and use it to function. When you consume meals consisting of healthy whole foods such as produce and lean meat, the rise in your blood sugar and insulin levels is small, steady, and long lasting, which is the effect you want. But certain types of foods—especially highly processed ones like white bread, pasta, and cookies—can cause a huge spike. In addition, scientists have discovered that certain habitual factors, including when you eat your meals and how much you exercise, can also make your blood sugar level skyrocket. When that happens, “it’s like flooding an engine,” Dr. O’Keefe explains. “The amount of glucose in your system exceeds your body’s capability to deal with it.” His research has found that an elevated blood sugar level triggers a surge in free radicals, dangerous compounds that can cause inflammation throughout the body, damage the lining of blood vessels, and cause blood clots. Even more, a steep rise in blood sugar prompts your pancreas to release large amounts of insulin, which sends your blood sugar and energy levels crashing and makes your body store fat, says Louis Aronne, M.D., a professor of metabolic research, the director of the Comprehensive Weight Control Center at Weill Cornell Medicine, and the author of the Change Your Biology Diet. Ironically, the more you use your muscles, the more sensitive they are to insulin, says Loretta DiPietro, Ph.D., the chairwoman of the Department of Exercise and Nutrition Sciences at George Washington University. That means women who work out may actually experience greater blood sugar lows more frequently than women who don’t work out.

Your body on a sugar rush Blood sugar’s effects are so wide-ranging that scientists are only beginning to fully understand their scope. One recent study from Leiden University Medical Center in the Netherlands found that people with healthy blood sugar levels look younger 86

MAY 2016

SHAPE.COM.MY

than others. According to the study authors, regularly being exposed to high blood sugar may speed up the aging process. “Glucose causes collagen molecules to start cross-linking, making skin stiffer and more leathery,” explains Courtney Peterson, Ph.D., an assistant professor at Pennington Biomedical Research Center at Louisiana State University. If glucose levels remain elevated, the excess sugar can trigger the production of harmful compounds that have been shown to damage cells throughout the body, Peterson adds. Blood sugar also affects brainpower. In a study in the journal Neurology, people with healthy levels performed better on a word-recall exercise than those with higher levels and even had more gray matter in areas of the brain associated with memory. “There’s evidence that blood sugar spikes lead to blood sugar lows that limit the amount of glucose your brain receives, resulting in symptoms like brain fog and fatigue,” says James Gangwisch, Ph.D., an assistant professor in the Department of Psychiatry at Columbia University’s College of Physicians and Surgeons. In response, your body may produce higher levels of stress hormones like cortisol and adrenaline, which make it harder for you to sleep at night. That creates a vicious circle: The lack of zzz’s boosts your blood sugar, increases your appetite and prompts your body to produce more cortisol or adrenaline. Over time, these influences can cause

damaging inflammation, weaken your immune system, and encourage weight gain. How fit you are is also partly determined by blood sugar. Keeping your level stable gives you the energy you need to put in a solid sweat session. “Even mildly low blood sugar can cause some fatigue, which is detrimental to exercise,” says Barry Braun, Ph.D., the executive director of the Human Performance Clinical Research Lab at Colorado State University.

Doing a balancing act The good news is, it doesn’t take a lot of work to stabilize your blood sugar and improve your well-being. The 11 study-backed strategies that follow are easy to do but make a huge impact, giving you more energy and better health.

Sprinkle cinnamon on your breakfast People who added about a teaspoon of cinnamon to hot cereal had significantly lower, healthier blood sugar for two hours after eating than those who didn’t eat the spice. There’s evidence that cinnamon prompts cells to absorb more glucose from blood and use it for energy. Stir one to two teaspoons a day into your smoothie, protein shake, or oatmeal and a half teaspoon into yogurt or coffee.

Drink at least 41/4 cups of water a day Dehydration can drive up blood sugar by increasing vasopressin, a hormone that

5 signs that your blood sugar is too high If you have any of these symptoms, your blood sugar may be spiking. Because frequent jumps can damage your blood vessels and organs, you’ll want to bring it down ASAP. Exercise is one of the best ways to do that— as little as five minutes of walking or jogging will help, although a 20- to 30-minute workout would be better, James O’Keefe, M.D., says.

1 YOUR HEART RATE SUDDENLY SPEEDS UP. 2 YOU’RE VERY THIRSTY. 3 YOU START SWEATING FOR NO REASON. 4 YOU FEEL STRANGELY ANXIOUS OR NERVOUS. 5 YOUR VISION IS BLURRY.

How fit you are is partly determined by blood sugar. Keeping your level stable can boost your performance in the gym. boosts glucose levels, research shows. Just 34 ounces of water a day is all it takes to keep your levels steady.

Don’t snack before your workout When you exercise, your muscles take glucose out of your bloodstream for fuel. When you’ve used up available blood sugar, your body burns belly fat for fuel. But if you eat too much before your sweat session, your body never needs to burn that fat. Go ahead and skip a snack as long as you’ve eaten within the four hours before your workout, Dr. O’Keefe says. You’ll reap better results: Your blood sugar level will be low when you start to sweat, and your body will use fat for fuel instead of glucose. “Most people have enough energy stored as fat to fuel a 30- to 50-minute workout without any trouble,” Dr. O’Keefe says. But if it’s been more than four hours since your last meal and you plan to exercise for more than 50 minutes, Dr. O’Keefe recommends having a 200-calorie bite a half hour to an hour beforehand. Try a pear or a banana with some nuts for slow-burning energy.

Combine cardio and strength Instead of sticking to weights one day and to cardio the next, do a half hour of each at every gym session. Aerobic exercise boosts your cells’ energy-burning ability and torches fat, and resistance training builds glucose-utilizing muscle. Engaging in weight training for 30 minutes on most days reduces your risk of developing diabetes by 34 percent over 18 years, but combining it with aerobics lowers the odds by almost 60 percent, according to research in the Archives of Internal Medicine.

Get moving after lunch If you eat and then sit for hours—which basically describes anyone with a desk job— the sugar from your meal builds up, Braun says. “But if you do something active, your cells

will use that glucose for fuel, so your blood sugar level stays steadier,” he explains. Wait 30 minutes after finishing your last bite to give the food enough time to break down into sugar, then take a walk or do some lunges and squats, DiPietro suggests. Her research shows that spending 15 minutes on activities like these can reduce postmeal blood sugar spikes and keep levels lower for 24 hours.

a lunch that’s about 36 percent of your calories, and a small dinner that’s just 14 percent of your calories. In an Israeli study, women who did that saw reductions in their levels of glucose, insulin, and appetite-triggering hormones, and they also lost weight. Peterson suggests eating dinner at least three hours before bedtime to give yourself plenty of time to digest your food.

Feed your gut bugs

Have a cocktail with dinner

“Some of the good microbes that live in your gut may help stabilise blood sugar,” Peterson says. To keep your intestinal flora healthy— especially when you’re taking antibiotics, which can wipe out gut bugs—Dr. O’Keefe recommends eating fermented foods like Greek yogurt, kimchi, and other pickled vegetables like sauerkraut and dill daily.

Sipping a drink with your evening meal reduces blood sugar spikes by up to 37 percent, research in the American Journal of Clinical Nutrition found. “Like exercise, a modest amount of alcohol improves your body’s ability to utilise glucose,” Dr. O’Keefe says. The benefit disappears with a second drink, though.

Skip artificial sweeteners Just like the real thing, fake sugars cause your blood sugar to rise. In an Israeli study, participants’ levels soared after just one week of eating foods containing them. The study authors believe that artificial sweeteners affect gut bacteria in a way that makes the body more intolerant to glucose, which boosts blood sugar.

Follow the 50-36-14 plan Blood sugar control is markedly worse at 7:00 p.m. than at 7:00 a.m., according to a recent study from the Pennington Biomedical Research Center. “Different parts of our physiology peak at different times,” explains Peterson, one of the study’s authors. “The pancreas produces insulin faster first thing in the morning to help lower blood sugar, and it slows down as early as 3:00 p.m.” That’s a problem, because most people eat 40 percent of their daily calories at night, when their bodies can’t keep their blood sugar as stable, Peterson says. To prevent this effect, eat a big breakfast that’s about 50 percent of your daily calories,

Save rice for last Your blood sugar will be more stable if you eat vegetables and protein-rich foods first and carbohydrates last, a new study reports. “The difference is tremendous,” says Dr. Aronne, the lead researcher. Vegetables and protein slow the release of carbohydrates from the stomach, which keeps glucose from spiking, and they may also trigger the release of a blood sugar–controlling hormone in the gut.

Dip that bread in olive oil and vinegar Adding one or two tablespoons of vinegar to a meal containing white bread or rice lowers blood sugar by 25 to 35 percent, according to research in the Journal of the American College of Cardiology. Experts believe that the acidity of vinegar slows digestion, preventing glucose from surging. And the monounsaturated fats in olive oil help regulate the body’s insulin response and blood sugar control. “Use extra-virgin olive oil,” Dr. Aronne says. “It has more of the chemical components found in whole olives, which are the most beneficial.”

SHAPE.COM.MY MAY 2016

The HO T new yoga This sexy, sweaty martial arts and yoga mash-up flattens abs, carves legs, and sculpts a butt that defies gravityâ&#x20AC;&#x201D; all while you burn more calories than you ever have on a mat. By Jaclyn Emerick

MAY 2016

| Photographs by Warwick Saint

SHAPE.COM.MY

SHAPE.COM.MY MAY 2016

“These moves will work your entire body, and the continuous pace makes you feel as if you’re doing a high-intensity workout,” says Brett Hoebel, the creator of Yoga Brazil.

MAY 2016

SHAPE.COM.MY

SHAPE.COM.MY MAY 2016

“It’s cha llenging in each flowing , but there s ould pose, w be hich wh more lik e play th ill make thaelittle freedom an exer workou cise,” H oebel st feel ays.

T 92

MAY 2016

SHAPE.COM.MY

Hair by Noah Hatton/Judy Casey Inc. for Cutler/Redken; makeup by Brian Duprey/Judy Casey Inc. for NARS

Take the stretch-andstrengthen powers of yoga, then turn up its burn with the fluid, dance-like movements of the Brazilian martial art Capoeira, and you get Yoga Brazil, a body-sculpting, fat-melting workout created by the celebrity fitness pro Brett Hoebel. As you flow through the poses in a perma-crouch, your muscles are constantly contracted, leaving you tighter, lighter—and quivering—once the routine is over. So why pair yoga with Capoeira? “They complement each other,” Hoebel says. “Yoga is linear, meaning that you usually move forward and backward or up and down, and Capoeira is curvilinear, meaning you twist, turn, and move in circles. You often hold yoga poses for a few breaths, but Capoeira keeps you in constant motion. Yoga grounds and focuses you, while Capoeira is free-flowing, powerful, and playful.” That means this isn’t your no-sweat Zen-out restorative mat class. “It’s active and energetic,” says Hoebel, who’s launching the workout at YG Studios in Los Angeles this spring. Try this routine, which he created especially for Shape readers, and you’ll be a convert when you feel— and see—its firming effects. It’s a vinyasa sequence composed of six pairs of moves that fuse the best of both techniques. For the

first pair, you’ll start in a downward dog, then step into a low lunge (a Capoeira staple) and undulate from one side of the mat to the other. “This helps create your flow,” Hoebel says. As each new combo is added, it’s seamlessly tacked on to the previous pair—and then the circuit resets at downward dog all over again—until you’ve linked all six pairs together for one continuous, powerful flow. Then you’ll repeat the process from the top, this time on the other side. “It’s a true calorie-burning and booty-sculpting experience,” he says. If you’ve done yoga before, all these moves should seem familiar. “They’re just variations of lunges, squats, inversions, and standing poses, with a Brazilian flair,” Hoebel says. Take your time on each set of exercises and try not to skip ahead or do them all at once. They’re placed in this progression to help you build heat, finesse your form, and lose yourself a little in the rhythm. That, and to shape a sleeker, stronger, fiercer physique.

. Turn up your yogailyburn ead Flow quicklyand st ne through this routito ct to rch and you can expeh our. up to 508 calories an

SHAPE.COM.MY MAY 2016

d an

g, n i st i twat. , nge m .” i n ur ff th ack t e b or ve oold m o th . “M n’t h i w ys o t bu l sa m. D , gaebe roo o y o ire e k li t,” Hent l ee en he f l il em e t w v s “It mo U lar u c cir

MAY 2016

SHAPE.COM.MY

be ca us et he inv rev er ers “Yo sio e u’ n a kic ll ge tteks f t m m low or pt n e ,” H at co oe ura nfid be lly en l e int t t xp o a ry lai m ing ns od h . ifieand d sta nd s

SHAPE.COM.MY MAY 2016

How to getwith the flow

Start with pair 1. Then do pair 2. Next, do pair 1, then pair 2. Then do pair 3. After that, you’ll combine them, doing pair 1, then 2, then 3. You’ll repeat this process of introducing a new pair of moves and then combining all the pairs from the beginning until you’ve combined pairs 1 through 6. YOU’LL NEED A yoga mat

↑ PAIR A/B DOWN DOG INTO LOW LUNGE

WORKS SHOULDERS, LOWER BACK, BUTT, QUADS, HAMSTRINGS, CALVES

Start on floor in plank on palms. A Push hips up and back so that body forms an inverted V. Step left foot forward between hands, bending leg 90 degrees and lowering right knee toward floor. B Lower torso toward left knee, and keeping left palm planted, bring right forearm in front of chin with elbow bent. Replant right palm and step left leg back to down dog. That’s 1 rep. Do 8 reps. Switch sides. Repeat.

PAIR

Now combine

1 +2 + 3

Start in down dog. Do 1 rep of pair 1, then immediately do 1 rep of pair 2, followed by 1 rep of pair 3. Switch sides; repeat.

A /B ↗

Move on to pair

LOW LUNGE INTO REVERSE KICKS

WORKS SHOULDERS, LOWER BACK, ABS, BUTT, QUADS, HAMSTRINGS, CALVES

A Start in low lunge with left leg forward. B Then plant right palm and shift hips up and back, sweeping left leg high (but keeping hips square). Shift forward into a plank, then push hips up and back, lifting left leg. Alternate plank and reverse kick on your left side 3 more times (flexing through left heel), then lower leg into down dog. That’s 1 rep. Switch sides; repeat.

PAIR

LOW LUNGE INTO PUSH KICK WORKS ABS, LOWER BACK, BUTT, QUADS, HAMSTRINGS

A Start in low lunge with left foot forward. B Push into left foot to stand on left leg, kicking right foot forward (flexing heel), leaning torso back slightly with left elbow bent and left forearm in front of face, and pressing right palm down. Return to low lunge. That’s 1 rep. Do 4 reps. Switch sides; repeat.

MAY 2016

SHAPE.COM.MY

Now combine

1 + 2 + 3 +4 + 5 Start in down dog. Do 1 rep of pair 1, then immediately do 1 rep of pair 2. Then immediately do 1 rep of pair 3, followed by 1 rep of pair 4, then 1 rep of pair 5. Switch sides; repeat. Move on to pair

Hair by Casey Geren/ABTP.com for Oribe; makeup by Georgina Billington/Judy Casey Inc. for Chanel Rouge Coco

A/B ↑

PAIR

Now combine

1 +2

A /B/C / D ↗

FIGURE-EIGHT BLOCK INTO SIDE SWEEP

WORKS SHOULDERS, ABS, OBLIQUES, BUTT, QUADS, HAMSTRINGS, INNER THIGHS

Stand with feet wide and toes turned out, elbows bent with hands near chin and palms facing each other. A Bend left leg 90 degrees and lean torso over left thigh, swaying arms so that fingertips point toward left. B Fluidly bend right knee, leaning torso over right thigh and arcing arms to right. C Without

pausing, switch sides again. D Then straighten left leg and turn right toes out to face the back of mat as you bend right leg 90 degrees, planting right palm outside of foot, leaning torso over right thigh, and reaching left hand overhead toward the right. That’s 1 rep. Do 4 reps. Switch sides; repeat.

Start in down dog. Do 1 rep of pair 1, then immediately do 1 rep of pair 2. Switch sides; repeat. Move on to pair

Now combine

PAIR

1 +2 + 3+4

Start in down dog. Do 1 rep of pair 1, then immediately do 1 rep of pair 2. Then immediately do 1 rep of pair 3, followed by 1 rep of pair 4. Switch sides; repeat.

A/B →

REVERSE KICK INTO HALF HANDSTAND

Move on to pair

WORKS SHOULDERS, CHEST, LOWER BACK, ABS, BUTT

Start in plank on palms. A Push hips up and reverse kick with left leg. B Bring left knee toward chest while bending right knee, look forward, and kick feet up, bending knees into a half handstand. Land in reverse kick with left leg up. Shift forward into plank. That’s 1 rep. Do 4 reps. Switch sides; repeat.

PAIR

H&M sports bra ($25, hm.com). Outdoor Voices leggings ($95, outdoorvoices.com)

6 Now combine

A /B ↗

1 + 2 + 3 +4 + 5 + 6

TWISTING ESCAPE INTO HALF-MOON BLOCK WORKS SHOULDERS, TRICEPS, OBLIQUES

Start in down dog, then step left foot forward into low lunge. A Plant right palm to the inside of left foot; rotate left shoulder 90 degrees toward ceiling to turn body to left with left knee bent, left foot flat, and right leg straight so that hip is lifted and outer edge of right foot is on floor with toes pointed straight ahead (bend left elbow so that palm is open and facing

forward). B Rotate left shoulder another 90 degrees to rotate chest toward ceiling, planting left palm below left shoulder, bending right leg and flattening foot, and kicking left leg toward ceiling with foot flexed. Turn over right shoulder to come into plank position. That’s 1 rep. Do 4 reps. Switch sides; repeat.

Start in down dog. Do 1 rep of pair 1, then immediately do 1 rep of pair 2. Then immediately do 1 rep of pair 3, followed by 1 rep of pair 4, then 1 rep of pair 5. Last, do 1 rep of pair 6. Switch sides; repeat.

SHAPE.COM.MY MAY 2016 97

promotion

Win!

1 Plotox Micro Facelift Treatment voucher worth RM558!

LUCKY READERS

will each win 1 Plotox Facelift Treatment voucher worth RM558!

Every woman wants younger looking skin. The Plotox Facelift Treatment at Cres Wellness can give you that instantly. It uses nanotechnology and biological liposome encapsulating technology to combine green peptides and AHAS to penetrate deeply into the skin cells. This in turn brings nutrition to the cells and increases the production of collagen and elastic fibres. The result is fuller looking skin that appears radiant, brighter and younger. Results are even visible within 15 minutes, with the rapid repair of ruptured collagen, reduced wrinkles, tightened eye bags, reduced pore size and lifted and sharpened facial contours. Try the Plotox Facelift Treatment at Cres Wellness today and give your skin the boost it needs.

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 May 2016 to 31 May 2016. 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.

MAY 2016

SHAPE.COM.MY

Win!

1 SOTHYS Tri-Action High Performance Eye Solution set worth RM 915!

LUCKY READERS

will each win 1 SOTHYS Tri-Action High Performance Eye Solution Set worth RM 915 each!

Fight the first signs of aging, which usually emerge around the eyes, with the all-new SOTHYS Tri-Action High Performance Eye Solution. The new SOTHYS programme offers an innovative solution to visibly preserve the beauty of the eyes. Its high-tolerance, fragrance-free formula combines three targeted products that act on three levels to immediately show visible results:

 Anti-puffiness/Energizing Roll-on – A metal roll-on applicator that leaves a layer of gel on the eye contour area to instantly reduce puffiness. Used as a mask, it acts to reduce tiredness and add freshness to the eye.

 Multi-action Eye Contour – A fine, delicately textured lotion enriched with active ingredients that provides overall action against wrinkles, dark circles and puffiness for youthful eyes.

Grab a SOTHYS Tri-Action High Performance Eye Solutions set today!

 Dark Circles Eraser – More than a concealer, this powdery, tinted emulsion is enriched with active ingredients selected for their specific action on dark circles.

SHAPE.COM.MY MAY 2016

magazine exclusive

Win!

A Gold-IP Claude Bernard Watch worth RM 1,393.90 or Stainless Steel Claude Bernard Watch worth RM 1,166!

LUCKY WINNERS

will each win a Gold-IP watch worth RM1,393.90 or Stainless Steel watch worth RM1,166!

MAGAZINE EXCLUSIVE CLAUDE BERNARD NAME NRIC NO. ADDRESS

Looking for the perfect Motherâ&#x20AC;&#x2122;s day gift for the most important woman in your life? Then the Claude Bernard Lady Luna watch is exactly what you need. Claude Bernard has a 40-year history of precision Swiss watchmaking, combined with excellent value for the discerning watch consumer. The Lady Luna Swiss-made watches are designed for women who love to make an elegant entrance to an evening cocktail party with a graceful and magical finish. The timelessness and elegance of these watches will make this the perfect gift this Motherâ&#x20AC;&#x2122;s Day.

TEL (H) E-MAIL OCCUPATION

AGE

(M)

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 May 2016 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: 31 May 2016. 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.

100

MAY 2016 SHAPE.COM.MY

Win!

1 Hypergear Sports Bag + ZALORA Cash Vouchers worth RM 325

18 LUCKY WINNERS

will each win 1 Hypergear + ZALORA Cash Vouchers worth RM 325!

MAGAZINE EXCLUSIVE HYPERGEAR + ZALORA NAME NRIC NO. ADDRESS

If youâ&#x20AC;&#x2122;re an outdoor sports enthusiast, then the Hypergear Sports Bag is exactly what you need. Hypergear bags give you spacious and waterproof storage for all your travelling needs. If you're always having a hard time storing all your gadgets in a safe place, this is the best solution for you. Hypergear is the best bag to ensemble all your gadgets neatly, and they're available on ZALORA! ZALORA also provides free shipping to your doorstep and C.O.D (cash on delivery) is available for selected areas. They also provide free returns within 30 days for your convenience.

TEL (H) E-MAIL OCCUPATION

AGE

(M)

SHAPE.COM.MY

MAY 2016

101

special advertising section

Scoop in May

Events, Promotions & News

LASH IT OUT Ever feel like your current waterproof mascara is not, well, waterproof enough? Toss that dud and grab the new M.A.C In Extreme Dimension Waterproof Lash in Dimensional Black (RM99) for dense, daring and dramatic lashes! Its micro fiber brush design helps to enhance your sexy eyes by holding more mascara and taking the voluminous lash-by-lash game to the next level. Now you don’t have to worry about smudging when you sweat!

PUCKER UP, BUTTERCUP! Who says you can’t look fab while busting your butt at the gym? With Sisley’s Phyto-Lip Twist (RM170) gloss and the vibrant colours they comein, you definitely can! Its easy glide-on application and no-sharpening design has made applying this baby a breeze. To top it off; it offers six new gorgeous summery shades and formulas to lock moisture and give a wonderful contour to your pout. And who can say ‘no’ to that zebra-printed tube? We know we can’t!

MASK ON!

INSTANT REVIVE Getting down at the gym can make you wonderfully sweaty. But you don’t want that sweat to linger. That’s why we’re digging Guerlain’s Blanc De Perle Active Reviving Cleansing Foam (RM255), which uses gentle exfoliating micro-beads to help revive, cleanse and purify dull skin all in one go. This leaves your skin naturally brighter, fresher and smoother, with a healthy glow.

102

MAY 2016

SHAPE.COM.MY

GEEK CHIC Did you know that prolonged exposure to the blue light from your computer can cause damage to the retina? Which is why we’re thankful to GIMAX for introducing Nessie Anti-Blue Light Computer Glasses (RM189). It boasts some crazy unique features, including full protection with aeroview lens, built-in air vents, and polarized side lines that help to protect your eyes with maximum comfort, making you look stylishly smart too. Yep, that’s a score!

SLIP-ON COMFORT Tired of wearing super sky-high heels all the time? Slip into these snuggly slip-ons from Carlo Rino 2’s Sleek Slip Ons (RM89) It comes in four colours to spice up your outfits. And your feet will thank you.

Your face-care routine is incomplete without a mask. Introducing Mentholatum’s Botanics Sheet Mask (RM6.90), infused with natural goodies from herbal essences and enriched with Hyaluronic Acid to repair and rejuvenate your skin while you’re getting the Zs. It promises brightening, soothing, hydrating, anti-oxidant and pore refining results, too! You can easily locate these babies at Guardian stores.

360 BEAUTY KIT SCAR NO MORE! Introducing the new scar treatment specialist, Bio-essence Bio Treatment Essence-In-Oil (RM39.90) which contains 11 unique blends of natural plant extracts for superior wound healing and intense moisturising! Hypoallergenic and dermatologically tested, this beauty oil is perfect for the most sensitive and delicate skin thanks to natural ingredients.

LOTION PROTECTION If your current lotion isn’t making any improvement, try switching to La Mer’s New Brilliance White Lotion (RM360) to get your skin feeling smooth, soft, and well-hydrated even under our scorching hot weather. Combining Brilliance Sea Ferment and potent antioxidants in preventing further discolouration, you can now spend more time on your outdoor workouts without having to worry about pigmentation again!

Worried about what effect outdoor activities may have on your skin? Fret not, ladies! KOSÉ SEKKISEI’s Special Edition Trial Kit (RM99) will come to your rescue! The kit consist of five star products; SEKKISEI White Liquid Wash, SEKKISEI Lotion, SEKKISEI Emulsion, SEKKISEI Clear Whitening Mask, Bihadagoyomi Mask (three pieces) and an exclusive Setsuko pouch. Its special formula adds moisturise and creates an even skin tone, and makes the appears brighter and healthier!

SKIN SOLUTION FREEZE! The ergonomics Haier BD-135H (RM759) and BD-235H (RM939) can outlast a power outage for up to 100 hours. The fridges are also also CFC-free, which makes them eco-friendly. Our favourite feature? Child safety locks to keep minors safe from accidents!

NAUGHTY LACE Spice up your lingerie drawer with XIXILI’s Elsa Collection, which has us drooling over bold and vibrant colours. Check out the dramatic deep blue on the Multiway ½ Cup Bra (RM149.90) and Brazilian Panty (RM49.90). The lacy red hem has us over the edge! What are you waiting for? It’s time to flaunt your hard-earned abs and booty!

We’re so head over heels in love with Lancôme’s UV Expert XL-Shield CCCover SPF50 PA ++++, High Skin Protection (RM190). It’s designed to correct and conceal uneven complexions, and to keep your skin supple and smooth. Its secret: The reinvention of the sponge cushion, covered in a unique mesh. Also, the specially formulated Polar™ technology reduces the signs of ageing and pigmentation caused by rough temperatures.

SHAPE.COM.MY MAY 2016

103

fit & famous

JUANITA RAMAYAH This 24-year-old fresh-faced beauty is no stranger to our local entertainment scene. Her repertoire includes being a radio host on hitzfm, TV host for VBuzz, Miss Universe Malaysia 2012 second runner up, and, more recently; being a hostess on regional travel channel, GOAsean. Armed with a bubbly personality and a desire to explore Southeast Asia, this lady is going places, literally! So we sat her down for some travel stories and hacks!

WHAT ARE YOUR TIPS TO KEEPING YOUR SKIN IN TIPTOP CONDITION WHILE ON-THE-GO? Water is my best friend and I stick to my skincare regime. I always reach for Aesop’s Parsley Seed range, and to zap pimples, I use my Young Living Frankinscense, Melrose, Lavender, and Lemon essential oils at night.

WHAT’S THE ONE PLACE YOU WOULD LOVE TO TRAVEL TO? Cambodia – I’ve heard beautiful things and that the temples were all built differently. Finding information online is hard, so I’ll need to check it out for myself!

104

MAY 2016

SHAPE.COM.MY

Which has been your favourite place you’ve travelled to? So difficult – but Phillipines! I’m big on music, culture, and food which they’ve got plenty of and the people are incredibly warm. How do you stay fit during your travels? I try to fit in as many squats, lunges, tricep dips using the edge of the bed, sit-ups, and push-ups in 15 to 20 minutes in the morning! What drives you to stay fit? My sisters! The eldest, Joanna, is a slim and fit momma of four. The second hikes almost every day (sometimes twice!) before hitting the gym. And she works a full-time job! Do you have a guilty food pleasure? Garrett Popcorn. Oh. My. God. Caramel and cheese together – heaven! Three tips for easy and fuss-free travelling? Plan your trips from weather to airport transfers and things to do around the area. Also, check out different travel hacks we’ve got on our YouTube episodes called What The Hack. Lastly, carry US dollars, especially in Myanmar as it’s more easily accepted there. Give us your must-have travelling essentials! An adapter, Vitamin C, Band-Aids, pain-reliever, wet wipes, and something to remind you of home. For me, I carry my own pillow case and Lavender essential oil to help me unwind for bed.

Text by Poon Li-Wei

LET’S TRAVEL WITH...

TELL US ONE THING MOST PEOPLE DON’T KNOW ABOUT YOU! I love hiking and an ideal one would be a five-hour hike anywhere, although my stamina is terrible.