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February 2018 On The Cover

14 POSTIVE VIBES ONLY TV host Denise Keller talks about her love for yoga, eating clean and living mindfully. 22 SWEET ESCAPES The best hotels for a romantic staycation with your man this Valentine’s Day.

28 TURN STRESS AROUND Learn how to convert fretful, uneasy feelings into positive power that does your body good. 30 SIMPLE WAYS TO REDUCE YOUR BREAST CANCER RISK The latest advice for protecting yourself against the most common cancer among Singaporean women.

38 CUT THOSE CALORIES Totally doable lifestyle changes and habits that will make losing weight easier. 42 THE BEST FAT-BURNING CLASSES Group workouts in Singapore – all endorsed by Team Shape – that are crazy effective at raising your metabolism and torching calories. 54 ONE PIECE, TWO STYLES

Reversible activewear that you can wear in two ways: front and back, or inside out.

70 SMALL BITES, BIG FLAVOURS

Easy-to-prepare dishes for your next gathering or a light weeknight dinner.

82 MEET YOUR NEW SMOOTH

BEAUTY MOVE The beauty beneﬁts you stand to gain by using a primer. Plus, new formulas we love.

Slim And Trim m

34 WHAT THE DIET HOP DOES TO YOU OU

Science shows how jumping from one eating plan to the next can do more ha arm than good.

36 FIBRE FOR THE WIN

Find out how this carbohydrate boosts your metabolism, mood and motivation. n. SHAPE FEBRUARY 2018 |

February 2018 58 Shape Your Life

11 NEWS Sage relationship advice from married couples, and how looking ahead can get you closer to your ﬁtness goals.

Live Healthy

25 NEWS Tips to improve your ovarian health, the beneﬁts of acupucture, and why quality time with your girl friends is good for your health.

Get Fit

53 NEWS Why hy heavier dumbbells are better than l h ones.. n lighter

58 CARVE YOOUR CURVESS Get that sleek,, sculpted look you’ve y l d with h always wanted this kickass stre h workout. k . ength

2 | SHAPE FEBRUARY 2018

Eat Right

67 NEWS The beneﬁts of eating

mangoes regularly, and the nutritional breakdown for popular hot pot ingredients so that you can make better choices at your next steamboat meal.

78 GET CREATIVE WITH… BROCCOLINI Three fresh ways to use this nutrient-rich vegetable in your meals.

Look Great

79 NEWS A new treatment that’ll give

you softer, smoother hair for months, the art of layering skincare, and the golden rule of brow grooming g.

85 SHINE, SHIMMER, R, GLITTER G Makeup, k nail and hair tricks from beauty pros..

92 IT TAKES TWO Matching h g athleisurehl inspired outﬁts you ca an rock with your signiﬁcant other.

Plus…

100 SPOTLIGHT 102 STOCKISTS 104 QUOTE OF THE MONTH

Just for Shape readers… 24 JOIN OUR STRONG FIT SQUAD

Get stronger, ﬁtter and healthier with this special community. Sign up at strongﬁtsquad.sg.

103 SUBSCRIPTION

COVER LOOK Photography VEE CHIN, ASSISTED BY SHERMAN SEE-THO Art direction RAY TICSAY Styling DOLPHIN YEO Hair KENNETH ONG, USING KEUNE Makeup DOLLEI SEAH/THE MAKEUP ENTOURAGE, USING SISLEY Swimsuit BODY GLOVE NYLON-BLEND BIKINI FROM SEAFOLLY

SHAPE FEBRUARY 2018 |

Group Editor-In-Chief Caroline Ngui (nguislc@sph.com.sg) Group Editor Dhylan Boey (dhylanb@sph.com.sg) Editor Zarelda Marie Goh (zareldag@sph.com.sg) Writers Estelle Low (sylow@sph.com.sg) ● Dawn Chen (dawnchen@sph.com.sg) Executive Sub-Editor Sandra Campbell (sandrac@sph.com.sg) Art Director Ray Christian Ticsay (rayt@sph.com.sg) Designer Huy Pham (huypham@sph.com.sg ) Chief Photographer Veronica Tay (verontay@sph.com.sg) Executive Photographers Frenchescar Lim (frenchl@sph.com.sg) ● Tan Wei Te (tanweite@sph.com.sg) Photographers Angela Guo (angelag@sph.com.sg) ● Darren Chang (darrenc@sph.com.sg) ● Vee Chin (veechin@sph.com.sg) ● Vernon Wong (vernwong@sph.com.sg) ● Zaphs Zhang (teolc@sph.com.sg) Videographer Gong Yimin (gongym@sph.com.sg) Assistant Photographer Phyllicia Wong (wanglx@sph.com.sg) Photography Assistant Sherman See-Tho (sseetho@sph com.sg) Admin Support Executive Joreen Tan (sytan@sph.com.sg) Brand Lab Director Ong Ting Nee (tingnee@sph.com.sg) Editor Grace Chua (cshgrace@sph.com.sg) Digital Editor Crystal Lee (yanwei@sph.com.sg ) Senior Writer Nida Seah (seahnida@sph.com.sg) Assistant Project Manager Nurasyidah Abdul Razak (nsyidah@sph.com.sg) Senior Art Director Neccol Woo (neccolw@sph.com.sg) Art Director Kim Wong (kimwong@sph.com.sg) Associate Art Director Feng Ling (lingfeng@sph.com.sg) Senior Manager, Administration and Editorial Support Unit Juliana Chong (julianac@sph.com.sg) Editorial Support Manager Alice Han (tayaha@sph.com.sg) Editorial Coordinator Nor Liyana Khalis (mkliyana@sph.com.sg) Managing Director Maureen Wee (weekfm@sph.com.sg) General Manager Diana Lee (leemld@sph.com.sg) Head, Sales & Marketing Caron Chan Assistant Account Managers Jane Seah ● Peh Chin Ee Senior Marketing Executive Teo Qian Qian Account Director Irene Tan Associate Account Director Jenny Ong Account Executive (Digital) Sacha Anastasia Head, Business Development (Women’s Network) Angela Lok Director, Commercial Projects (Regional Account Management & International Licensing) Alice Rappa For sales enquiries, e-mail Fiona Ong: ﬁonaong@sph.com.sg. For marketing enquiries, e-mail Florence Loo: lookf@sph.com.sg Product Manager (New Media) Faith Yoong Senior Executive (New Media) Zoe Yew Publishing Services Team Head Clara Ng (clarang@sph.com.sg) Senior Publishing Services Executive Wendy Ong (wenogs@sph.com.sg)

Chief Executive Officer Loh Yew Seng (lohys@sph.com.sg) Strategic Planning Director Foong Seong Khong (foongsk@sph.com.sg) Publishing Services Director Leong Tscheng Yee (leongty@sph.com.sg) Corporate Communications Head Chin Soo Fang (soofang@sph.com.sg) Vice-President, Human Resources Irene Lee (leebl@sph.com.sg) SINGAPORE is published by SPH Magazines Pte Ltd, 82 Genting Lane, Media Centre Level 7, Singapore 349567 tel 6319-6319 ● fax 6319-6345 ● ad sales enquiries 6319-6281 ● e-mail magshape@sph.com.sg Distributed by Circulation Department, Singapore Press Holdings. Printed by Toppan Security Printing Pte Ltd, registration no. 199408108K SPH Magazines registration no. 196900476M ● MCI (P) 047/01/2018 All rights reserved. No part of this publication may be reproduced in any form or by any means without the written permission of the publisher. The views and opinions expressed or implied in Shape are those of the authors or contributors and do not necessarily reﬂect those of the publisher. Call 6388-3838 for back issues or e-mail circs@sph.com.sg.

Shape, Copyright © by Meredith Corporation and SPH Magazines Pte Ltd. All rights reserved. Shape is a trademark of Meredith Corporation and is under licence from Meredith Corporation. This trademark may not be used or reproduced without the permission of Meredith Corporation. Meredith Corporation Chairman and Chief Executive Officer Stephen M. Lacy Chief Development Officer John S. Zieser International Director Mike Lovell

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Advisory Board

CARDIOLOGY Dr Goh Ping Ping, cardiologist and echocardiologist, Mount Elizabeth Medical Centre COMPLEMENTARY AND ALTERNATIVE MEDICINE Sebastian Liew, medical herbalist and naturopath, Sebastian Liew Centre Dora Ng, principal acupuncturist, Complementary Integrative Medicine Clinic, Tan Tock Seng Hospital DENTAL Dr Christina Sim, consultant, restorative dentistry, National Dental Centre DERMATOLOGY Dr Cheong Wai Kwong, consultant dermatologist, Specialist Skin Clinic Dr Eileen Tan, consultant dermatologist, Eileen Tan Skin, Laser & Hair Transplant Clinic EAR, NOSE & THROAT Dr Kenny Pang, consultant, Asia Sleep Centre EXERCISE SPECIALIST Joan Liew, director and personal trainer, Fitness Factory GASTROENTEROLOGY Dr Gwee Kok Ann, medical director and consultant gastroenterologist, Stomach Liver and Bowel Clinic GYNAECOLOGY Dr Tan Thiam Chye, consultant obstetrician and gynaecologist, KK Women’s and Children’s Hospital Dr Christopher Chong, consultant obstetrician and gynaecologist, Chris Chong Clinic NUTRITION Jaclyn Reutens, clinical dietitian, Aptima Nutrition & Sports Consultants Vanessa McNamara, dietitian, www.thetravellingdietitian.com ONCOLOGY Dr See Hui Ti, senior consultant, Medical Oncology, Parkway Cancer Centre OPHTHALMOLOGY Dr Lee Sao Bing, medical director, Shinagawa Eye Centre

PSYCHIATRY Dr Adrian Wang, consultant psychiatrist, Dr Adrian Wang Psychiatric and Counselling Care SPORTS MEDICINE Dr Jason Chia, head and senior consultant, Sports Medicine & Surgery Clinic, Tan Tock Seng Hospital Dr Patrick Goh, consultant sports physician, Sports Medicine International Dr Ben Tan, sports physician, head and senior consultant, Changi Sports Medicine Centre; medical director, Singapore Sports Medicine Centre WEIGHT MANAGEMENT Adjunct Associate Professor Tey Beng Hea, senior consultant endocrinologist, Division of Medicine; consultant I/C, Weight Management Programme, Ng Teng Fong General Hospital; member of NUHS INSTITUTE OF MENTAL HEALTH Call 6389-2222 or visit www.imh.com.sg. NATIONAL HEALTHCARE GROUP Call 6496-6000 or visit www.nhg.com.sg. PACIFIC HEALTHCARE Call the 24-hour hotline: (65) 6883-6966 or visit www.pachealthholdings.com. PARKWAY HOSPITALS SINGAPORE For information on Parkway hospitals – Parkway East, Gleneagles and Mount Elizabeth – call the 24-hour hotline: (65) 6735-5000. RAFFLES HOSPITAL/RAFFLES MEDICAL Call the 24-hour hotline: (65) 6311-1111 or visit www.rafflesmedicalgroup.com. SINGHEALTH Visit www.singhealth.com.sg. JURONG HEALTH SERVICE Visit www.juronghealth.com.sg. Any views expressed by the Members of the Editorial Advisory Board in this magazine are their own, and do not necessarily reﬂect the views of this magazine, nor are they sanctioned by this magazine. Members of the Editorial Advisory Board do not, by virtue of their membership, endorse or support any product or service advertised, or articles featured in this magazine. The articles in this magazine are for your information only. Do not substitute them for the advice of a qualiﬁed healthcare practitioner or professional advisor.

SHAPE FEBRUARY 2018 |

From The Editor’s Desk

Fit for life

LOVE,

Connect with us on

6 | SHAPE FEBRUARY 2018

Facebook @shapesingapore and

Instagram @shapesingapore

PHOTO TAN WEI TE HAIR JOY TAN/THE STYLE ATELIER, USING GOLDWELL MAKEUP NIKKI FU, USING URBAN DECAY

hen I was in my 20s, I could wolf down copious amounts of food without it impacting my weight. I had a healthy appetite and a healthy metabolism, too. In the good old days, I remember having two servings of rice for lunch sometimes because one didn’t fill me up. Of course, it is now common knowledge that basal metabolic rate drops as we age. According to the American Council on Exercise, it decreases one to two per cent per decade. Personally, I started feeling it when I entered my 30s. I had to exercise a little more to maintain my weight, and cut down slightly on my food intake. Losing muscle and bone mass happens as we age as well. Now that I’m in my late 30s, I’ve switched my fitness routine and do more strength training and weight bearing moves instead of just cardio-based activities. This allows me to continue to build and sustain muscle as well as bone mass. This is why I’m a big fan of high-intensity interval training (HIIT). It builds strength and endurance. Plus, research has shown that, thanks to excess post-exercise oxygen consumption, it torches calories long after the workout is complete. In layman’s terms, this refers to the additional calories you burn after exercise while your body is recovering back to its normal resting state. So if you’re looking to lose excess kilos, HIIT is definitely the way to go. Need recommendations? We tested a bunch of fat-burning fitness classes, including those that incorporate training at high intensity. Check out the list on pg 42 in this issue’s Slim And Trim weight-loss special, which also has nutrition and lifestyle advice. Happy reading!

Our team enjoyed working with this month’s cover girl Denise Keller. The TV host and yoga teacher shares her secrets to looking and feeling good with writer Estelle on pg 14.

TEAM SHAPE IN ACTION...

Looking for something fun to do this Valentine’s Day? Consider booking a romantic staycation for yourself and your significant other. Writer Dawn highlights the best in town on pg 22.

If coordinated couple outfits are your thing, then you’ll love this issue’s fashion spread by art director Ray. Turn to pg 92 for some style inspiration.

SHAPE FEBRUARY 2018 |

SHAPE BUZZ

Follow us on social media for exclusive behind-the-scenes sneak peeks, the latest health, ﬁtness, food and beauty scoops... and more! www.facebook.com/shapesingapore

www.instagram.com/shapesingapore Tiger Radler Beer contains just 2 per cent of alcohol.

Writer Dawn enjoying the sun, sand and the sea in the Maldives.

We love the gorgeous packaging of Tarte Cosmetics’ Rainforest of the Sea collection.

You can always count on Guardian for wallet-friendly, quality products. Stressed out? Take a stroll amidst greenery and you’ll feel more relaxed in no time.

Writer Estelle doing partner yoga with this month’s cover girl Denise Keller.

Ben & Jerry’s now has dairy-free ice cream for vegans and the lactose-intolerant. Yay!

8 | SHAPE FEBRUARY 2018

Absolute Cycle is a new rhythm-based indoor cycling studio. We did a class and it felt like a dance party on bikes.

Sushi is the best party food. So fuss-free!

Bourjois’ latest makeup bases promise to keep your complexion shine-free.

We can’t help but smile when we see fresh flowers.

Indulge in your favourite foods now and then.

One can never have too many tinted lip balms, especially when they come in the form of Fresh Sugar Lip Treatments.

Editor Zarelda and Estelle rocking pieces from the Denise Keller x Vivre Activewear collection.

The view from Rottnest Island, Western Australia, is mesmerising.

The team that eats together stays together. Here’s team Shape enjoying a spot of high tea at Capella Singapore.

We went for an invigorating pilates session to test out new tights from Nike.

SHAPE FEBRUARY 2018 |

In the February issue… Shape Your Life Celebrity

Cover girl Denise Keller shares how she feels younger and happier than ever in her mid-30s – thanks to yoga, a healthy diet and living mindfully. TEXT ESTELLE LOW PHOTOGRAPHY VEE CHIN

PHOTOS VEE CHIN ASSISTED BY SHERMAN SEE-THO ART DIRECTION RAY TICSAY STYLING DOLPHIN YEO ASSISTED BY KARIN TAN HAIR KENNETH ONG, USING KEUNE MAKEUP DOLLEI SEAH/THE MAKEUP ENTOURAGE, USING SISLEY OUTFIT COTTON T-SHIRT, NYLON-BLEND SHORTS & SNEAKERS FROM MONCLER

POSITIVE VIBES ONLY

ou might remember Denise Keller as the MTV Asia VJ with the megawatt smile. Or the model who fronted multiple international campaigns after winning the

Ford’s Supermodel of the World finals in 2000. And if you watch cable TV, you would have seen her hosting Discovery Channel travel shows, like Passage to Malaysia, and Expedition X: Silk Road Rising, in which she journeys from China to Turkey along the ancient Silk Road, and discovers how a new generation of explorers, entrepreneurs and innovators is making it relevant again. Fast forward to today, this TV producer and presenter spends more time on her yoga mat than behind the camera. “After a decade in showbiz, I decided to slow down and find a balance between work and my passion for wellness,” she says, letting on that she’s become more mindful about spending time with her family after getting married in 2015. So far, that work-life balance has paid off. Denise had yoga teacher training – 1,500 intensive hours, to be exact – and now teaches Yoga Jam (yoga flow to music) at TripleFit Singapore. She also has private students, including expectant mums. Besides teaching, she works out at least six times a week for two to three hours each time, doing a mix of yoga, gymnastics, calisthenics and running. “I like to switch things up. Some days,

I’ll run 5km around my neighbourhood, other days I’ll just do a yoga flow on my mat till I’m drenched. There are also days when I want to do all the things I used to do as a kid, like jumping around. I need my playtime!” With her crazy active life, it’s no surprise that Denise scored an ambassadorship with Under Armour, and recently made her foray into fitness fashion by collaborating with local brand Vivre Activewear to launch an exclusive collection, which is available on www. vivreactivewear.com and at the #B1-04 Wisma Atria store, while stocks last. Truth be told, the Denise Keller we see today is much more self-assured than the one seven years ago, when we first featured her on Shape’s July 2010 cover. She’s also glowing – and it’s not because of makeup. “I feel the youngest I’ve ever felt,” the 35-year-old confesses. Still at her average weight of 52kg, she has gained significant muscle tone in her arms, abs and thighs, and lost some body fat. Her skin is just as taut and spotless as we remember. And there’s an unmistakable sparkle in her eyes whenever she talks about yoga, fitness and wellness. She’s definitely on to something.

26 | SHAPE YOUR LIFE | SHAPE FEBRUARY 2018

SHAPE How did you get started in yoga? DENISE I’ve been doing yoga since I was 15. My then-modelling agency suggested I try yoga to maintain my weight and rehabilitate my old injuries from gymnastics. Due to my left knee injury, I was struggling to walk in high heels for fashion shows and needed to learn to strengthen my legs. There weren’t many yoga classes back then, but I found one in a community centre. I’ll never forget my first class because the women in the room left such an indelible impression on me: so strong, elegant and poised. I was hooked. SHAPE How has your yoga journey evolved over the years? DENISE Yoga’s the one constant thing in my life. I’ve always had a hard time controlling my monkey mind and yoga gave me focus and concentration during my TV days. Whenever I felt anxious before the camera rolled, I would find a quiet spot and do prayanama (breathing exercises). On the road, whenever I felt tired, I would do yoga at the airport to recharge. SHAPE Why did you decide to become a yoga teacher? DENISE It was a natural progression for me. I had a pretty strong self-practice and read many books about yoga. Arun Rana, Hee Boon, Sandy and Punam from Pure Yoga gave me my first foundations as a yoga teacher and I will always be grateful for their wisdom, support and love. SHAPE FEBRUARY 2018 | SHAPE YOUR LIFE |

Pg 17 Check out Denise Keller’s uplifting yoga playlist.

Shape Your Life Celebrity

PARTNER RAGDOLL

Stretches hamstrings, calves and hips; strengthens thighs and knees Stand back to back with the backs of your heels touching or close together. Keep both your legs straightened and – one person at a time – fold forward from the hips. Grab each other’s arms to stabilise. Hold for ﬁve deep breaths or more.

DIGITAL EXCLUSIVE!

Denise designs a happy yoga ﬂow to do every morning, in the digital edition of Shape. Available for download at the App Store and Google Play.

BUDDY UP!

PARTNER WARRIOR 1

Strengthens arms, shoulders, back, legs and ankles; opens hips, chest and lungs. Also improves focus, balance and stability Stand about two arm’s length opposite your partner and get into warrior 1 pose on the same side: Lunge forward with your left foot, bending the left knee at 90 degrees. Straighten the right leg behind you, with toes pointing 45 degrees forward. Adjust your position so your left thigh overlaps your partner’s. Extend arms overhead, palms together. Make sure your core is activated and body weight is evenly distributed on both legs. Hold for ﬁve deep breaths or more. Switch sides.

BACK-TO-BACK CHAIR

Whether the last time you did yoga was never or last week, these partner poses will inspire you to hop onto the mat. They’re extremely beginner-friendly and super fun. You get to deepen the stretch, and the connection with your partner. And did we mention that they’re Insta-worthy, too?

PARTNER TREE

Strengthens core, thighs, calves, ankles and spine; stretches groin and inner thighs. Also improves balance Stand shoulder to shoulder, facing opposite directions. Partner A, align left foot with Partner B’s right palm as she gets into handstand. Partner A, support her ankle with left hand, shift your weight to the left and press your right foot ﬁrmly into your left inner thigh. Hold for as long as possible. Switch sides.

Strengthens thighs, butt and hips Stand back to back and interlock elbows. Lean on each other’s back as you walk feet forward and lower your body towards ground in a squat. Your knees should be bent at 90 degrees and directly above your ankles. Hold for ﬁve deep breaths or more.

BACKBEND-CHILD’S POSE

Stretches back and hip ﬂexors; opens chest and shoulders Sit back to back in the child’s pose. Partner A, lean backwards and rest against Partner B, from head to hips. Straighten your legs in front of you. Breathe in and out together for three to ﬁve minutes. Switch positions.

Writer Estelle demonstrates the partner poses with Denise.

PARTNER BOAT

Stretches hamstrings and strengthens core Sit opposite each other and hold hands outside your legs. Raise both your legs and place the soles of your feet together. Find your balance and try straightening your legs. Depending on your ﬂexibility, you may need to move closer or farther away from each other. If you can’t straighten your legs, bend your knees so your shins are parallel to the ground (halfboat pose). Hold for ﬁve deep breaths or more.

*Try this only if one of you is comfortable doing an unsupported handstand.

Denise wears Under Armour. Estelle wears Calvin Klein Performance.

30 | SHAPE YOUR LIFE | SHAPE FEBRUARY 2018

PARTNER SEATED FORWARD FOLD

Stretches back, shoulders, hamstrings and inner thighs Sit opposite your partner with legs straightened and wide apart. Place the soles of your feet together and grab each other’s forearms. Partner A, fold forward while Partner B pulls you. Stop when you feel a deep stretch in your hamstrings. Hold for ﬁve deep breaths or more. Switch positions. SHAPE FEBRUARY 2018 | SHAPE YOUR LIFE |

Pg 18 Watch an energising yoga flow created by Denise.

Get more with our digital edition

Look Great DIGITAL EXCLUSIVE!

View close-ups of the footwear here in the digital issue of Shape. Available for download at the App Store and Google Play.

ON HER Jason Wu x Fila cotton dress, $128, and knit zip top, $318, from Fila. Canvas sneakers, $169, from Fred Perry. PHOTGRAPHY ASSISTANT SHERMAN SEE-THO STYLING ASSISTANT TRICIA FAN HAIR EILEEN KOH, USING KEVIN.MURPHY MAKEUP GINGER LYNETTE, USING NARS COSMETICS MODELS ANNA FESO/MANNEQUIN & DEVON K/MANNEQUIN

Now available at 132 | LOOK GREAT | SHAPE FEBRUARY 2018

Pg 92 View close-ups of the footwear in our fashion pages.

Your Life Shape

FIND BALANCE EVERY DAY!

Path to fitness glory

PHOTO 123RF.COM

You can navigate the obstacles threatening to derail your workout even without having unyielding willpower, a new study from the University of California, Berkeley suggests. Researchers found that when people thought a few steps ahead about the repercussions of giving in to an immediate temptation, they made smarter choices than when they thought in either-or terms (do it versus don’t do it). Why? “Imagining the consequences of acting on impulses can change the impulses themselves,” says study author Adrianna Jenkins. In other words, once we imagine ourselves waking up sluggish after a late-night binge watch – which means skipping morning spin class, which means throwing off that gym habit – the couch itself begins to look less tempting.

SHAPE FEBRUARY 2018 | SHAPE YOUR LIFE |

Shape Your Life News

MAKE IT WORK Strong relationships are built on commitment, love, and a good sense of humour. What’s the secret to a lasting marriage? This Valentine’s Day, the women here share what it really takes to keep the spark alive. TEXT DAWN CHEN

MARRIED FOR 10 YEARS

“NEVER YELL AT EACH OTHER – UNLESS DINNER IS READY!” MARRIED FOR 27 YEARS WITH TWO KIDS

“Be kind, be patient and be loving in good times. Be thankful, be forgiving and be helpful in bad times.” MARRIED FOR 28 YEARS WITH ONE KID

“Trust and respect are essential for keeping the marriage healthy. This means being able to communicate about anything and everything with each other including voicing out your needs and dislikes.” MARRIED FOR 37 YEARS WITH THREE KIDS

12 | SHAPE YOUR LIFE | SHAPE FEBRUARY 2018

“

Devote your time and energy to continuously improve your relationship. Your partner is your buddy, so commit to engaging each other through enriching experiences – be it travel, food or workouts!”

“Fight and love with equal passion as you are arguing to better each other and yourselves as a couple. Be each other’s worst critic and best friend.” MARRIED FOR 10 YEARS WITH TWO KIDS

“Make it a priority to spend quality time with each other once a week – especially if you are both working, and spend lots of time apart or in the office. Even a meal together or a walk in the park will work wonders. This keeps the love alive.”

“BEING KIND IS MORE IMPORTANT THAN ALWAYS BEING RIGHT.”

“It’s important to remember and show that you care for your husband, and not let the children’s needs take priority over everything.” MARRIED FOR 15 YEARS WITH THREE KIDS

MARRIED FOR FOUR AND A HALF YEARS WITH ONE KID

“HAVE REALISTIC EXPECTATIONS OF YOUR MARRIAGE AND PARTNER - AND WATCH FEWER ROMANTIC MOVIES!”

MARRIED FOR 39 YEARS

MARRIED FOR FOUR YEARS WITH ONE KID

“Remember that you don’t need a reason to say ‘I love you’. It’s a simple but meaningful way to let your spouse know that he or she is on your mind throughout the day.

“Take couple holidays without the kids to unwind and recharge. And make sure you and your hubby use separate blankets at home so you don’t accuse each other of stealing them when it gets cold.”

MARRIED FOR TWO YEARS

MARRIED FOR FOUR YEARS

MARRIED FOR 15 YEARS WITH TWO KIDS

“Always be the first to say ‘I’m sorry’.”

“Don’t hold on to grudges. Seek to understand your partner and give more than you expect to receive.” MARRIED FOR 28 YEARS

“YOU DON’T ALWAYS NEED TO HAVE THE LAST WORD. IT’S REALLY OKAY.” MARRIED FOR 10 YEARS WITH TWO KIDS

SHAPE FEBRUARY 2018 | SHAPE YOUR LIF LIFE |

“

POSITIVE VIBES ONLY

14 | SHAPE YOUR LIFE | SHAPE FEBRUARY 2018

Shape Your Life Celebrity

Cover girl Denise Keller shares how she feels younger and happier than ever in her mid-30s – thanks to yoga, a healthy diet and living mindfully. TEXT ESTELLE LOW PHOTOGRAPHY VEE CHIN

ou might remember Denise Keller as the MTV Asia VJ with the megawatt smile. Or the model who fronted multiple international campaigns after winning the Ford’s Supermodel of the World finals in 2000. And if you watch cable TV, you would have seen her hosting Discovery Channel travel shows, like Passage to Malaysia, and Expedition X: Silk Road Rising, in which she journeys from China to Turkey along the ancient Silk Road, and discovers how a new generation of explorers, entrepreneurs and innovators is making it relevant again. Fast forward to today, this TV producer and presenter spends more time on her yoga mat than behind the camera. “After a decade in showbiz, I decided to slow down and find a balance between work and my passion for wellness,” she says, letting on that she’s become more mindful about spending time with her family after getting married in 2015. So far, that work-life balance has paid off. Denise had yoga teacher training – 1,500 intensive hours, to be exact – and now teaches Yoga Jam (yoga flow to music) at TripleFit Singapore. She also has private students, including expectant mums. Besides teaching, she works out at least six times a week for two to three hours each time, doing a mix of yoga, gymnastics, calisthenics and running. “I like to switch things up. Some days,

“

I’VE ALWAYS HAD A HARD TIME CONTROLLING MY MONKEY MIND AND YOGA GAVE ME FOCUS AND CONCENTRATION DURING MY TV DAYS. SHAPE Who are your yoga trainers and mentors? DENISE Tiffany Cruikshank will always be my pillar of yoga training. She inspires me to learn more, study more and observe more. Lisa Low from Sagehouse, who introduced me to Tiffany, mentored me throughout my teacher training. She is my go-to for when I don’t know or understand something about the body. Lastly, Firdaus Fidrishah from TripleFit, who coaches me from the heart in gymnastics. I never knew I would return to my gymnastics roots at this age! SHAPE What inspired you to teach Yoga Jam at TripleFit? DENISE Yoga Jam was inspired by my love for music. Having been in the industry for so long, I always enjoy a good playlist or jam session. The other inspiration came from a class in Los Angeles, where the teacher taught us simple vinyasa sequences and then allowed students to ﬂow and play to music. It was simply awesome! SHAPE Who are your favourite music artists for yoga? DENISE James Brown, Al Green and Curtis Mayﬁeld are some of my classics, but I can hype a class with Eminem or Red Hot Chili Peppers. It varies on people’s moods, too. SHAPE What’s your yoga mantra? DENISE May the space between where I am and where I want to be inspire me. SHAPE And your favourite yoga pose? DENISE Adho mukha vrksasana (handstand). It powers me up better than coffee in the morning.

16 | SHAPE YOUR LIFE | SHAPE FEBRUARY 2018

SHAPE Many yogis aim to do cool inversion poses like handstands. How important do you think it is to master these poses? DENISE That depends on how important such poses are to them. Everyone’s practice is different. Mastering a physical pose is great, but mastering your mind is even more powerful and rewarding. SHAPE More people are doing yoga as they believe it will help them lose weight. What do you think of that? DENISE It’s great that yoga has become so popular. But losing weight will only happen if you’re mindful of what you eat. I’m all for spreading knowledge about what yoga represents. It means to unite, to connect, to come back to the centre, and to prepare yourself for meditation. All the body conditioning is fantastic, but yoga has no value if you can’t meditate afterwards. This is why we have savasana (corpse pose) at the end. It is a conscious sleep; to let your body relax. It’s also about being present, staying calm, emptying your mind, and focusing on your breath. Most people can’t do a savasana. I couldn’t do it when I ﬁrst started. SHAPE How would you describe your yoga style? DENISE My yoga style has shifted to a more yin and meditation practice. I meditate for ﬁve to 10 minutes daily as it helps me focus, and I do breathing exercises. It gets me through my day. I would highly recommend this to anyone who, like me, can’t sit still. SHAPE What do you say to motivate your students in class?

“

Shape Your Life Celebrity

DENISE What you are feeling will pass… Ride the wave. SHAPE Any pet peeves when teaching? DENISE Hand phones. Leave yours in the locker or put it on silent, and don’t make phone calls. It’s just disrespectful. SHAPE You always seem so optimistic. What’s been your biggest obstacle? DENISE Letting go of the toxic people in my life. After I hit 30 and became more meditative, it was an epiphany for me. In my younger days, it was hard to set healthy boundaries and say no to people who were hurting me. To a certain degree, people in showbiz are trained to always say yes or at least have a can-do attitude, but when it leaks into your personal space, it can be quite debilitating. I want to be surrounded by positive people, not negative people who drag me down. If something doesn’t make you happy or feel good, get rid of it. SHAPE What do you do when you’re not exercising? DENISE I love going to the movies, checking out new brunch spots or simply cooking at home. The simplest things give me joy. I also love spending time with my fur babies – three cats, a dog and a turtle. They ground me, heal me and love me unconditionally. I would adopt more animals if I could, but I think my husband would go mad. SHAPE What’s the most extreme thing you’ve done in the name of ﬁtness? DENISE I once went up and down Bukit Timah Hill with a big rucksack of stones

for weeks to train for mountain climbing in Malaysia. I also walked barefoot in the jungle to learn more about the creepy crawlies, and how to heal my cuts and bites. SHAPE Do you follow a specific diet? DENISE I was a vegetarian for 11 years before I realised how terrible of a vegetarian I was, so I changed my diet to a flexitarian diet – 30 per cent protein and 70 per cent fruits and veggies.

OUTFIT COTTON HOODIE, COTTON POPLIN BLOUSE & COTTON SKIRT FROM CALVIN KLEIN PLATINUM

SHAPE What do you usually have for breakfast, lunch and dinner? DENISE Breakfast is green juice with lemon. When I’m really hungry, I’ll have an egg white omelette with an avocado. And coffee when I’m desperate. Lunch would be a protein bowl I’d prepare myself or order from The Daily Cut or The Green Bar. For protein, I usually take steamed fish or chicken, and beef when I’m on my period. Dinner is something light, like brown rice porridge with chopped leafy greens or an egg white omelette. I also like making soups using kale, spinach or lentils to keep my tummy warm. SHAPE What’s the most extreme thing you’ve done to look good? DENISE Fasting for two weeks to lose weight for a role. I was on a liquid diet of broth, juice and alkalised water. I thought I was going to die but it worked. I lost 2kg to 3kg and actually felt way better afterwards! SHAPE Pray share your beauty tips for such flawless skin. DENISE 1. Hydrate more than you think you should be hydrating. 2. Sleep, snooze, powernap, and meditate. 3. Exercise at least twice or thrice a week. 4. Use less makeup, and more sunblock. 5. Eat a balanced diet of nonprocessed foods: whole grains, lots of fruits, leafy veggies, and your favourite protein.

TA P F O R MORE

SHAPE FEBRUARY 2018 | SHAPE YOUR LIFE |

Shape Your Life Celebrity

BUDDY UP! Whether the last time you did yoga was never or last week, these partner poses will inspire you to hop onto the mat. They’re extremely beginner-friendly and super fun. You get to deepen the stretch, and the connection with your partner. And did we mention that they’re Insta-worthy, too?

PARTNER TREE

Strengthens core, thighs, calves, ankles and spine; stretches groin and inner thighs. Also improves balance Stand shoulder to shoulder, facing opposite directions. Partner A, align left foot with Partner B’s right palm as she gets into handstand. Partner A, support her ankle with left hand, shift your weight to the left and press your right foot firmly into your left inner thigh. Hold for as long as possible. Switch sides.

*Try this only if one of you is comfortable doing an unsupported handstand.

Denise wears Under Armour. Estelle wears Calvin Klein Performance.

18 | SHAPE YOUR LIFE | SHAPE FEBRUARY 2018

Writer Estelle demonstrates the partner poses with Denise.

PARTNER BOAT

Stretches hamstrings and strengthens core Sit opposite each other and hold hands outside your legs. Raise both your legs and place the soles of your feet together. Find your balance and try straightening your legs. Depending on your flexibility, you may need to move closer or farther away from each other. If you can’t straighten your legs, bend your knees so your shins are parallel to the ground (halfboat pose). Hold for five deep breaths or more.

PARTNER RAGDOLL

PARTNER WARRIOR 1

BACK-TO-BACK CHAIR

BACKBEND-CHILD’S POSE

PARTNER SEATED FORWARD FOLD

EVERSOFT SPECIAL

HYDRATE YOUR SKIN

Score a brighter, healthier complexion with the new EVERSOFT Skinz Hydra Nature skincare range.

H SHAPE READERS SPECIAL!

Get an extra 10 per cent off at Lazada with the code “EVSHNXSHAPE10”. Offer is valid from now till April 30, 2018.

The EVERSOFT Skinz Hydra Nature Revitalising Essence ($49.90, 40ml) and Radiant Lullaby Pack ($41.90, 100ml) are available at all leading supermarkets, hypermarkets, selected beauty stores and online at Qoo10 and Lazada.

ealthy skin starts with hydrated skin – and the new EVERSOFT Skinz Hydra Nature range ensures your skin is constantly hydrated. Developed and made in South Korea, the products strengthen your skin’s natural moisture barrier. This prevents moisture loss, and protects it against dryness and environmental damage. What’s more, unlike most skincare products in the market that are mainly formulated with water, the EVERSOFT Skinz Hydra Nature range contains bamboo extract water as the main ingredient. It comes from fresh bamboo leaves from Damyang, South Korea, that go through an advanced extraction process to remove toxic material without compromising the efcacy of the distillate, which contains amino acids, polyphenols and vitamins to nourish the complexion. Additionally, the products contain a patented formula of antioxidant-rich natural ingredients, like persimmon leaf, liquorice, opuntia coccinellifera and morus alba bark extract, plus a mix of certied organic ingredients. Start your EVERSOFT Skinz Hydra Nature regime with Nourishing Cleansing Foam. This mild formula effectively removes dirt while being gentle enough for sensitive skin. Follow with Hydrating Toning Water. Next up, the star of the range: Revitalising Essence. This botanical elixir contains 62 per cent bamboo extract water as well as 13 natural plant oils, including argan oil, to improve elasticity, deeply hydrate to keep wrinkles at bay, and ensure that your skin is well nourished. Follow with the Moisturising Emulsion to keep skin supple. At night, boost its restorative abilities by using Radiant Lullaby Pack as an intensive night cream and overnight mask. It also has lavender essential oils to promote sounder sleep. The EVERSOFT Skinz Hydra Nature range ($18.90-49.90) is now available at leading supermarkets, hypermarkets, selected beauty stories and online at Qoo10 and Lazada.

Shape Your Life

SWEET ESCAPES I

Time for a romantic staycation with your bae this Valentine’s Day.

t’s the season of love, and what better way to celebrate than to indulge in couple time away from daily stressors. Treat yourselves to a staycation and let things heat up between you and your man. From fussfree deals to extravagant packages, there’s deﬁnitely something for everyone here.

Novotel Singapore On Stevens

Plan a cosy night at this recently opened hotel on the edge of Orchard Road. You’ll get to enjoy the Novotel Superior Room where a tropical ﬂower bouquet and a bottle of Moet Chandon bubbly set the mood. After a sizzling night, wake up for a buffet breakfast at the hotel’s Food Exchange. Oh, and feel free to take your time, thanks to a late check-out. Price $300++ per night Validity Jan 15-Feb 15 For more info www.accorhotels.com/9543

Swissotel Merchant Court Singapore

22 | SHAPE YOUR LIFE | SHAPE FEBRUARY 2018

VALUE FOR MONEY TEXT DAWN CHEN

Just looking forward to spending some quality time with your other half? Book a room here if you want to take things free and easy. Spend uninterrupted time together lounging by the pool or soaking in the outdoor jacuzzi. End your indulgent escapade with complimentary breakfast and a late check-out the next day. Price From $250++ per night Validity Ongoing promotion For more info www.swissotel.com/hotels/ singapore-merchant-court

The Fullerton Hotel Singapore

Shangri-La Hotel Singapore

Book the Garden Wing Premier Balcony Suite to feel like royalty. Throughout your stay, a private butler will attend to your needs and there will be no shortage of activities for you and your beau to enjoy. Bliss out with daily 60-minute spa treatments, undergo an expert wellness consultation, take a private tour of The Orchid greenhouse, and have fun mixing your own drinks in a private cocktail-making session. End the evening with a romantic dinner for two cooked by a private chef on your balcony. Other perks include a private outdoor jacuzzi, daily breakfast at The Line or in your room, complimentary champagne and freshly baked pastries, monogrammed bathrobes, a personalised photo frame, a bespoke bouquet of Shangri-La’s homegrown orchids, access to the Horizon Club Lounge, and the choice to check in early or check out late. Price $1,888++ per night Validity Feb 9-18 For more info www.shangri-la.com/singapore/shangrila

Perfect for two people who relish being pampered, this Spa Getaway package includes a 90-minute massage, 30-minute body scrub and 60-minute facial at the luxurious Fullerton Spa. This is open to all guests from The Straits Club Courtyard room category and above. You’ll also have privileged access to The Straits Club where you can enjoy its daily champagne breakfast, afternoon tea and evening cocktails with canapes. After ﬁlling your bellies, take the complimentary heritage tour or snooze in your room until the evening when you can work up a sweat at the hotel’s free yoga sessions. Price From $1,008++ per night Validity Now till Dec 30 For more info www.fullertonhotels.com/thefullerton-hotel

Capella Singapore

Escape from the hustle and bustle of city life by booking a stay at this exclusive heritage hotel on Sentosa. Make this Valentine’s Day one to remember by capturing precious memories with a complimentary one-hour photo shoot by a renowned Lightedpixels wedding photographer. The shoot also includes an hour of hairstyling and makeup. Afterwards, indulge in a 90-minute Perfect Match spa experience, where you can choose between a 30-minute candlelit bath with rose petals or a 30-minute rose-scented body scrub, followed by your choice of a 60-minute body massage at Auriga Spa. Wind down in the evening with a gastronomic ﬁvecourse wine dinner at The Knolls before returning to a romantically turned-down room. Price $2,300++ per night Validity Feb 13-15 For more info www.capellahotels.com/singapore SHAPE FEBRUARY 2018 | SHAPE YOUR LIFE |

JOIN OUR

AND GET INTO THE BEST SHAPE OF YOUR LIFE!

Get stronger, ﬁtter and healthier with the Strong Fit Squad, a newly launched community that focuses on exercising smart, eating right and living well!

SQUAD GOALS WORK OUT TOGETHER ACHIEVE OUR FITNESS GOALS GET EXCLUSIVE DEALS & DISCOUNTS

Be part of our squad at strongtsquad.sg now!

Healthy Live

ARM YOURSELF WITH KNOWLEDGE!

PHOTO 123RF.COM

Book that buddy road trip or play date. Bonding is not only fun but helps make you fitter, too.

Ano nothe therr rea reason to rackk up qual u ity t tim me with with h your pals: sci c ent entist i s ssay ist ay it will keep you going g stro ro ong. n Ha H ving clo ose s friend e s is linked ed to better te he h alth and in ncre ease ased as d overall happiness, especially as we e get e older, according to a new rev e iew off st s udies es inv involv olving almost 280,0 0 00 people by Mi 0,0 M chi higan g State University. “Investing in the he most meanin ingful and important friends, and ke k eping them close reduces stress as well as anxiety, and makes us u feel good,” lead researcher Willia iam Chopik says. “Through this, we become o om more joyful and healthier over time e..”” Wh W doesn’t heart that? Who

SHAPE FEBRUARY 2018 | LIVE HEALTHY |

Live Healthy News

READY FOR BABY? If you want to get pregnant, you need your ovaries and eggs to be healthy.

EAT AND LIVE WELL

Keeping your mind and body healthy is of utmost importance since your eggs develop and mature on a monthly basis. Fuel your ovarian health by eating a nutrient-rich diet and drinking at least eight glasses of puriﬁed water daily. And make sure you get enough vitamin A and D, as well as omega-3 from your food. Vitamin A helps to kick-start the cell division process in the production of eggs. Foods containing vitamin A include eggs, milk, spinach, pumpkin and carrots. However, as it can be toxic in high doses, do not exceed the recommended daily allowance especially when taking it in the form of supplements or pills.

26 | LIVE HEALTHY | SHAPE FEBRUARY 2018

Vitamin D is not only beneﬁcial to bone health, but it also plays a critical role in ovarian health by regulating the levels of anti-Mullerian hormone (AMH) that can assess a woman’s ovarian reserve. Foods high in vitamin D include salmon, mushrooms and eggs. Besides being heart-friendly, omega-3 fatty acids play an important role in membrane ﬂuidity and cell health to protect against oxidative damage and promote ovarian health. Sources include salmon, mackerel, walnuts and soybeans. Apart from eating well, schedule regular sweat sessions, too. The Health Promotion Board (HPB) recommends getting in at least 150 minutes of physical activity every week for a healthier you. Doing so will reduce your risk of chronic diseases and obesity. Aim to do a mix of cardiovascular and strengthbased workouts.

KICK BAD HABITS

If you’re a smoker, it’s time to stop. Smoking decreases the ﬂow of blood and oxygen to all parts of the body, including the ovaries. This could lead to an increased rate of genetic damage to the eggs and a heightened risk of miscarriages.

It’s also wise to limit your caffeine consumption to no more than two cups of coffee or ﬁve cups of tea a day. Abstaining from alcohol is also highly encouraged.

MONITOR YOUR PERIODS

Irregular menstrual cycles are an indicator that something’s not right. If this is accompanied by increased facial and body hair growth, unexplained weight gain or difficulties in getting pregnant, seek professional help. One of the most common ovarian disorders that affects roughly ﬁve to 15 per cent of women in Singapore is Polycystic Ovarian Syndrome (PCOS). It can also lead to infertility as a patient’s ovaries will contain small cysts or follicles, making them unable to produce healthy eggs. While there is no cure for PCOS, the most common treatment is an ovulation induction process where a woman is prescribed an oral medicine or a series of Follicle Stimulating Hormone (FSH) injections. These aim to spur the growth and development of eggs to increase the chances of conception naturally or through artiﬁcial insemination.

TEXT DAWN CHEN PHOTOS 123RF.COM

ongratulations if you and your husband have decided to start a family or expand yours! But ﬁrst, make sure your body is primed for conception by taking care of your ovaries. They are a cornerstone of fertility and can have a big impact on whether or not you’re able to get pregnant. Dr Fong Yang, a fertility specialist at Virtus Fertility Centre Singapore, explains: “A woman’s fertility and reproductive health is largely dependent on the state of her ovaries. Women struggling to conceive are likely to have poor egg conditions, and will need to pay closer attention to the various factors that can improve egg health for a viable pregnancy.” If you and your partner have been trying for some time with no success, don’t fret. There are many ways to boost the heatlh of your ovaries and improve egg quality to optimise fertility. Here are some tips from Virtus Fertility Centre on improving your ovarian health.

ASK THE EXPERT

How do you deal with friends who don’t support your healthy lifestyle?

SCIENCE SAYS:

PUT A PIN IN IT All the talk about meridians and chakras may make you wonder: is acupuncture for real? Well, it is, according to a new study from LA BioMed, a US non-profit research organisation. When you get pricked, the skin releases nitric oxide, a gas that improves circulation. “This allows a flush of analgesic or sensitising substances, which contribute to benefits like pain relief,” says Dr Sheng-Xing Ma, the lead author. Using a heating pad afterwards further increases the release of nitric oxide.

“First, explain that your aim in progressing your health is to assist you in many ways, including making you a better friend. But you don’t want any obstacles in your life that will keep you from pursuing what’s best for you, and this includes people,” says Jen Widerstrom, celebrity trainer, life coach and US Shape advisory board member. “It could be that those unsupportive friends are struggling with their own motivational issues and your success just highlights their struggles. If they’re on board with a happy, healthy you, keep ’em. If not, time to drop ’em.”

30 mins! Compared with sedentary individuals, women who ran for this long ﬁve times a week reduced cellular ageing by nine years, a new study found. Regularly biking for 60 minutes or strength training for 75 has the same effect. One possible reason: exercise reduces the inﬂammation and oxidative stress that can shorten telomeres – the protein caps on the ends of chromosomes that prevent age-accelerating damage. SOURCE: BRIGHAM YOUNG UNIVERSITY

SHAPE FEBRUARY 2018 | LIVE HEALTHY |

Live Healthy

Turn stress around Daily tension builds up. Learn how to convert fretful, uneasy feelings into positive power that does your body good.

whopping 80 per cent of people say they’ve recently experienced a physical or emotional symptom of stress, like headaches or feeling overwhelmed or depressed, the American Psychological Association reports. And no wonder: “More than ever before, we are being bombarded by negative messages on the news, on our social media feeds, and even in conversations with friends,” says Michelle Gielan, founder of the Institute for Applied Positive Research and the author of Broadcasting Happiness: The Science of Igniting and Sustaining Positive Change.

This onslaught of negativity creates a sense of helplessness, says Julie Norem, a professor of psychology at Wellesley College in Massachusetts. “We feel we’re at the mercy of outside forces and up against problems that are so big, we can’t envision a solution,” she says. The heightened anxiety makes us revert to fight-or-flight mode. “We may lash out at others or we try to run away, figuratively or literally,” Julie says, and being in that state constantly can wear on the body and mind. But there are options. Experts say that if you think of that fear and worry as raw energy, you can learn to redirect it towards a more positive, productive use. These solutions will help you do just that so you feel happier, calmer, and more motivated.

TEXT MIREL KETCHIF PHOTO CLAIRE BENOIST

TAKE A WORKOUT “VITAMIN”

protect your neurons from the damaging effects of the stress hormone cortisol, making you more resilient. To get the beneﬁt, aim to raise your heart rate for at least 20 minutes a day, ideally ﬁrst thing, so you’ll be better prepared to fend off anxiety from morning to night.

REVEL IN THE INNOCENCE OF A NEW DAY Stop checking your news feed

when you wake up, Michelle says. “One of our recent studies found that people who were exposed to just three minutes of negative news early in the morning had a 27 per cent greater likelihood of saying they’d had a bad day six to eight hours later than those who watched inspiring news,” she says. Our brains are designed to help us detect danger, which is why gloomy info affects us so strongly. Instead of catching up on current events or e-mails ﬁrst thing, Michelle suggests spending a few minutes doing something you enjoy, such as meditating, taking a walk, or just chilling out with a cup of coffee. This starts your day on a calm, positive note and helps protect your brain from the anxieties of toxic news, giving you more mental space and energy for happy thoughts.

Building short bursts of exercise into your day could protect you from the mental and physical effects of stress, says Emily Bernstein, a Harvard University psychology Ph.D. candidate. The proof: In a study she conducted, people cycled for 25 minutes, completed a stressful puzzle and a maths problem, then reported how they felt. When they worked out beforehand, participants tended to feel more upbeat and bounced back from the stress faster than SWITCH TO GO MODE You’ll move when they just stretched or sat quietly, even if rapidly from overwhelmed to back in they were worriers by nature. “Exercise seemed to have a buffering effect, charge by doing something – anything – to problem-solve. “Feeling powerless similar to a vitamin, but one you can take to exacerbates stress, while feeling effective protect yourself from something upsetting instead of a health issue,” Emily says. So rather than dwelling, you’ll be able to move forward more quickly after hearing or seeing something upsetting and use that emotional energy as fuel. As little as 15 minutes of cardio may trigger an increase in a substance called brainderived neurotrophic factor, which could

decreases it,” Julie says. “Find one or two concrete actions, even small ones, that will improve things for you, other people, or the community, and you’ll be less depleted by negative events.” For instance, after watching a news broadcast about global warming, donate a few dollars to a related cause or join an environmental organisation as a volunteer to help turn things around. “We ﬁnd it hard to believe that we have any power over the big problems, like climate change or health care policy, but small actions multiplied by thousands of people can have real effects,” Julie says. “They also help energise and inspire us.”

CREATE A SENSE OF SATISFACTION Devote more time

to artistic activities like sketching, scrapbooking, cooking, playing music, gardening, or knitting. “Creating something makes you feel useful and helpful, which reduces stress and anxiety,” Julie says. In fact, these activities may protect your brain and body from the effects of stress in a similar way to meditation, research from Columbia University ﬁnds. The key is to choose projects that give you a sense of satisfaction and require total immersion, which is the best way to reap the energising beneﬁts.

BREATHE. COUNT. BREATHE. When

it seems like everything – your training routine for an upcoming 10K run, your job, the economy – is faltering, count down from 10 while breathing deeply through your nose. This simple stress-reducing ritual helps give you a sense of control, reducing anxiety and improving performance, says Alison Wood Brooks, an assistant professor at Harvard Business School who has researched the phenomenon. And the more often you do it, she adds, the more effectively it will calm your anxiety and bolster your conﬁdence and energy.

Thinking of fear and worry as raw energy can help you redirect these emotions towards a more positive use. SHAPE FEBRUARY 2018 | LIVE HEALTHY |

Live Healthy

SIMPLE WAYS TO REDUCE YOUR BREAST CANCER RISK

It is still the most common cancer among Singaporean women â&#x20AC;&#x201C; and the deadliest. This World Cancer Day (Feb 4), protect yourself with the best and very latest advice. 30 | LIVE HEALTHY | SHAPE FEBRUARY 2018

ver the past 40 years, the incidence of breast cancer in Singapore has more than doubled – from 25 to 65 per 100,000 women. The good news is that, when detected in the early stages, there is a high chance of survival. And like many things, prevention is better than cure. Here’s the best and latest advice for protecting yourself.

TEXT MIREL KETCHIFF PHOTOS 123RF.COM

Eat (the right) dairy

Women who regularly consume yogurt have a 39 per cent lower risk of breast cancer, according to new ﬁndings from Roswell Park Cancer Institute. But those who eat more hard cheeses, including American and cheddar, have a 53 per cent higher risk of breast cancer. “Yogurt might modify levels of gut bacteria that help protect against cancer development,”says lead researcher and dietitian Susan McCann. “Cheese, on the other hand, is high in fat, and some studies have found a connection between breast cancer and higher fat intake,” she says. “Or perhaps women who eat more cheese have less healthy diets overall.” More research needs to be done before experts can make any blanket recommendations, though, says Dr Jennifer Litton, an associate professor of breast medical oncology at the University of Texas MD Anderson Cancer Center. But it makes sense to eat yogurt and watch your cheese intake. In the study, having three or four servings of yogurt a week was linked to a drop in breast cancer risk, whereas eating more than that amount of cheese raised the odds.

HIIT it twice a week

High-intensity workouts can cut your chances of breast cancer by up to 17 per cent. “Vigorous exercise reduces body fat, which lowers oestrogen levels and decreases the risk of developing an oestrogen-sensitive cancer,” says Dr Carmen Calfa, a breast medical oncologist at the Sylvester Comprehensive Cancer Center at the University of Miami. “It also lowers the amount of insulin in the bloodstream. This is important because the hormone stimulates the survival and spread of tumour cells. Working out reduces inﬂammation and activates natural killer cells – two things that may protect against cancer. All it takes is 75 minutes a week of pushing yourself, Dr Calfa says. You’ll know you’re in the right intensity zone if you can gasp out only a few words at a time. An alternative is 150 minutes of weekly moderate exercise.

Say yes to soya

There’s been a lot of confusion about soya, and no wonder. Some studies have shown that the isoflavones it contains can increase the risk of breast cancer. Others found that soya has no effect and may even decrease your odds of developing breast cancer. Finally, the majority of research now indicates that soya is okay. In fact, one recent Tufts University study of women with the disease showed that soya foods are actually associated with improved chances of survival. “Soya isoflavones have anti-carcinogenic properties. They inhibit cell proliferation and reduce inflammation and oxidative stress,” says Dr Fang Fang Zhang, the study author. So, go ahead and have soya milk, tofu and edamame.

Choose containers carefully

Bisphenol A (BPA) – a chemical used to make hard plastics like reusable water bottles and food containers – activates a molecule called HOTAIR, which has been linked to increased breast cancer risk, according to a study in the Journal of Steroid Biochemistry and Molecular Biology. It simulates the effects of the hormone oestrogen, which can fuel some types of breast cancer, says the study’s author Subhrangsu Mandal. And it’s not just BPA. Bisphenol S, commonly used in BPA-free plastics, may also increase breast cancer risk. While the experts say there still isn’t enough research to prove conclusively that BPA can lead to breast cancer, they say that it’s smart to minimise your exposure to plastics as much as possible. Instead, use bottles and food containers made of stainless steel and glass, Subhrangsu advises.

Ask your doc this important question

The density of your breasts can directly affect your breast cancer risk, but unless you query your physician, you may never ﬁnd out if this is an issue for you. Younger women naturally have denser breasts because the tissue is made up of milk glands and ducts, which are necessary for breastfeeding, says Dr Sagar Sardesai, a breast medical oncologist at the Ohio State University Comprehensive Cancer Center. “As women enter perimenopause – around the age of 40 – the breasts should become fatty and less dense,” he adds. However, 40 per cent of women continue to have dense breasts. That’s a concern as those over 45, whose breasts are more than 75 per cent dense, have an increased risk of breast cancer, Dr Sardesai says. The tissue also makes mammograms difficult to read, and tumours may go undetected. If you’re 45 or older, ask your doctor how dense your breasts are, Dr Sardesai says. If you ﬁnd out that your breasts are more than 75 per cent dense, you may want to consider alternate breast cancer screening methods, like a breast MRI or a 3-D mammogram. Both are far better at spotting tumours in dense breast tissue than regular mammograms.

Go for stainless steel and glass water bottles instead of BPAfree plastic. SHAPE FEBRUARY 2018 | LIVE HEALTHY |

W W W . H O M E A N D D E C O R . C O M . S G

Your go-to online source for interior design tips, inspiring decor ideas, and renovation advice.

Y L

I S

S Y

Slim And Trim

Gain body

conﬁdence PHOTO 123RF.COM

Whether you’re looking to drop any weight gained right now, or wait till all the festivities are over (there’s still Chinese New Year on Feb 16!), help is here. Keep in mind that there are no quick ﬁxes, but with our advice, you’ll lose excess kilos safely. Start with our cautionary piece on the negative effects of dieting – especially useful if you have a habit of jumping from one diet to the next. Then, turn to the story on ﬁbre. It revs up your body’s metabolism and helps your digestive system absorb nutrients, so you’ll want to make sure that you get enough of it. To lose weight successfully, your energy output must outweigh your energy input. Learn how to reduce your calorie intake by making small lifestyle changes. At the same time, incorporate workouts from our recommended list of tried-and-tested fat-burning classes into your routine. Now you’re all set for your weight-loss journey!

SHAPE FERBUARY 2018 | SLIM AND TRIM |

What the

diet hop

does to you

With so many hot new eating plans promising improved energy, more lean muscle and mental clarity, it’s tempting to try them all to ﬁnd the perfect ﬁt. But jumping from one to the next has long-lasting effects, the latest science shows.

34 | SLIM AND TRIM | SHAPE FEBRUARY 2018

Keto, Whole30, Paleo. Even if you haven’t tried them, you definitely know the names – these are the trending eating styles engineered to make us stronger, leaner, hyper-focused, and more energised. Each is founded on an element of science and boasts an enthusiastic fan club with raving testimonials all over social media. As a result, they are pretty enticing. “People want more control over their health, and they know they have the ability to manipulate their wellbeing by eating certain kinds of foods,” says Dr Robert Graham, co-founder of Fresh Med, an integrative health practice in New York City. The club aspect also makes modern dieting attractive. Friends embark on the plans together, swop tips and tailored recipes, and even bond over the discipline required of, say, the mono diet, in which you eat only one type of food. So it’s no wonder why fit women are diet hopping – experimenting with several, or all, of these eating routines in the quest for adventure, a challenge, and, of course, results. However, while individual diets may have real merit, experts like Dr Graham say that constantly changing your food formulas can have serious consequences if you do it too much or too often. “Your body needs a consistent, well-designed eating plan to stay healthy and not wreak havoc on your gut and metabolism,” he says. Here’s what to watch out for on these diets as well as the smart, expert-backed strategies that will help you stay healthy, fueled, and fit on any eating plan.

TEXT MIREL KETCHIFF PHOTO CLAIRE BENOIST

Slim And Trim

When you jump from diet to diet, your daily calorie intake can swing dramatically, which can lead to weight gain. THERE ARE GAPING HOLES

STOP THE HOP Stay on an eating plan for at least three weeks to keep your metabolism high.

The main concern with a diet that calls for eliminating entire food groups is that you’re missing out on the key nutrients in those foods,” says Kristine Clark, director of sports nutrition at Pennsylvania State University. Take keto, a super low-carb, high-fat diet. If you reduce your carb intake by skipping grains, fruits, and vegetables, you’ll fall short on fibre, antioxidants, and possibly vitamins like A and C, she explains. And even if you switch quickly between diets, you’re still not safe from shortfalls. “In just three days without certain nutrients like vitamin C, you can develop symptoms of deficiency diseases like scurvy,” Kristine says. “So it’s essential to have a plan for filling in the gaps.” THE FIX Before trying a diet, see which foods are off-limits, then find alternative sources for their nutrients. For low-dairy diets like Whole30, for example, swop in bone broth or leafy greens.

YOUR METABOLISM SUFFERS

When you jump from one diet to another, your daily intake can start to swing. Even if you stick with one diet for months, many of the most popular plans don’t call for calorie counting, so you could end up consuming 2,000 calories one week and 1,200 the next without realising it. That ﬂuctuation is a problem, says Dr Graham. “If your energy consumption isn’t consistent, it can slow down your metabolism, so you end up gaining weight.” It can also mess with your hunger cues, leaving you irritable, exhausted, and hungry. THE FIX Spend the ﬁrst few days of a new diet tracking your calories to make sure you’re staying in a healthy range for you. For a 60kg woman in her mid 30s, for instance, that’s 1,500 to 2,100 calories a day, depending on your activity level. If possible, eat four to six smaller meals throughout the day to keep your metabolism steady and your hunger in check, Dr Graham says.

TRANSITION BECOMES YOUR CONSTANT BODY STATE

Your gut and metabolism take about three weeks to adjust to new foods,” Dr Graham says. If you’re trying a new diet every month, your body is constantly playing catch-up, and that can be hard on your system. THE FIX Stay on a plan for at least three weeks, then evaluate how you feel. If you decide to quit, don’t switch immediately to a diet that’s the polar opposite (for example, meat-heavy keto to carby veganism). A sudden change in carb, protein, fat, or fibre intake can cause GI discomfort or energydraining blood sugar swings. Reintroducing a food group also requires care. “After half a year without a food, the stomach’s production of digestive enzymes may change, making it difficult for you to process a food,” Kristine explians. Eat only small portions at first. If you experience GI symptoms or hives, see an allergist to find out if you have a food sensitivity.

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3 cups POPCORN

1 cup BROCCOLI

3.5g

28g ALMONDS 3.5g

1 whole SWEET POTATO 6g

1 cup BLACK BEANS

1 cup PEARLED BARLEY

15g 1 cup PEAS

28g RASPBERRIES 7g

ibre for the win

There’s a type of carbohydrate that boosts

½ AVOCADO 7g

your workout results, fat-burning power, mood and motivation. It’s ﬁbre – and you probably ½ cup SPLIT PEAS 8g

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haven’t been getting enough. Until now.

TEXT MARNIE SOMAN SCHWARTZ PHOTO TED CAVANAUGH

½ cup COLLARD GREENS

Slim And Trim

New research shows that fibre, which helps food pass through one’s system, is critical for active women as it helps them to work out harder and longer. Fibre’s fuddy-duddy image is getting a makeover – and a welldeserved one. For starters, new research shows that fibre is critical for active women as it helps them to work out harder and longer. A type of carbohydrate, it helps food pass through your system, which is where its potency lies. “Fibre slows down the digestion and absorption of food, so you get steady energy that lasts,” says Sarah Romotsky, director of health and wellness of the International Food Information Council Foundation in Washington, D.C. One way it may ensure stamina is by boosting the population of a type of gut bacteria that improves the way your body handles sugar, research published in the journal Cell Metabolism shows. A better workout isn’t the only benefit from the rough stuff. Check out the three other important ways your body uses fibre to stay healthy, slim, and strong.

TORCH MORE FAT AND CALORIES

Fibre revs up your metabolism. Women who substitute highfibre grains for refined ones have a higher resting metabolic rate, which means they burn more calories throughout the day, according to research published in the American Journal of Clinical Nutrition. This effect is probably due to the increased energy your body has when it gets enough fibre, along with a steady blood sugar level, says study author Susan B. Roberts, a senior scientist at the USDA Human Nutrition Research Center on Aging at Tufts University, and the founder of the iDiet weightloss programme. Fibre is especially beneficial for keeping your weight healthy as it produces short-

chain fatty acids when it’s broken down by your gut bacteria, says Wendy Dahl, an associate professor in food science and human nutrition at the University of Florida. These fatty acids help induce feelings of fullness and keep your appetite in check. One kind of ﬁbre called resistant starch may actually increase the body’s ability to burn fat, including belly fat, says Michael Keenan, a food science professor at Louisiana State University. It triggers a mechanism that prompts your body to use fat instead of carbs for fuel. Eaten daily, foods with this starch – like beans, whole grains and cooked and cooled potatoes, pasta, and rice (the cooling process makes them develop resistant starch) – can have a big impact.

KEEP YOUR BODY BALANCED

If you’re packing in a lot of post-workout protein to help build and maintain muscle, fibre can be an important counterbalance, Wendy says. Consume too much protein, and some of it may not be digested and will instead be broken down by gut bacteria, which creates inflammation-causing compounds, she explains. But when you eat enough fibre, it acts as a deterrent. The bacteria break it down instead, which prevents this harmful process. For best results, make sure that at least some of your daily protein comes from plant sources, like beans and peas, that contain plenty of fibre, Wendy says.

POWER UP

Fibre boosts the population of good gut bugs in the digestive tract, which research has linked to a bolstered immune system and even a better mood, Wendy says. Your bones benefit, too. Certain types of fibre, like chicory root, make it easier for the body to absorb magnesium and calcium, which are critical for a strong frame. A fibre-rich diet can even help ward off knee problems. In a Boston University School of Medicine study, people who ate the most fibre were less likely than those who consumed less fibre to experience worsening knee pain or develop painful osteoarthritis later, probably thanks to fibre’s antiinflammatory benefits.

HOW MUCH DO YOU NEED?

Aim for at least 25g of fibre every day; most of us get only about 16g. Eat a variety of fruits, vegetables, whole grains, beans, and nuts (see the opposite page for some of the tastiest high-fibre foods), and you’ll end up with the right mix of different types of fibre, Sarah says. And as you up your fibre intake, drink more water to prevent stomach upset, she says. Your new goal: nine glasses a day. Some packaged foods contain “functional fibre,” like psyllium and inulin. While it’s okay to eat this type to help fill the gaps, eating whole foods gives you the benefit of other nutrients as well.

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Cut the

calories Losing weight doesn’t have to be so hard.

Are you having trouble shedding excess kilos? These lifestyle changes and habits are totally doable and will motivate you to stick to those weight-loss goals. Take these small steps to start your journey to a slimmer, healthier you!

SWOP YOUR DRINKS

Instead of ordering a sweetened drink during lunch, bring along a bottle of water to quench your thirst. A typical can of soft drink contains roughly 150 calories and up to four or more teaspoons of sugar, so you’ll be cutting out unnecessary carbs. If you really can’t do without your favourite ﬁzzy drink, look for reduced sugar options and share a can with a friend.

STAND DURING YOUR COMMUTE

AMP UP YOUR WORKOUT

Instead of rushing for seats on the MRT, remain standing. It doesn’t sound like much, but standing still burns more calories than sitting. In an experiment by the BBC and researchers from the University of Chester, volunteers burnt an average of 50 extra calories for every hour they stood instead of sitting. Keep that up for three hours a day, ﬁve days a week, and that works out to an extra 39,000 calories burnt over the course of a year.

Use heavier weights during your next strength-training sesh. You can stick to the same number of reps, but carrying heavier weights immediately forces your body to work harder. This ups your calorie burn, and you’ll score a more efficient workout. You can also increase your speed during runs. Add sprints whenever you can to get your heart rate higher. You’ll burn more calories, plus the time will go by faster.

FIND A SPORT YOU ENJOY

Whenever you order food, make it a point to ask for less rice or noodles. This is an easy way to practise portion control. If you don’t see it, you won’t feel like you’re missing out!

Sign up for classes. Reserving a spot translates to commitment, and you’re less likely to skip your workout if you do so. Essentially, It’s much easier to forgo an evening run that has no strings attached compared to a prebooked barre class.

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ASK FOR LESS

HALVE THE DRESSING

Salads may sound healthy, but dousing your veggies in dressing is a sure way to increase your calorie intake without you realising it. Creamy and oily dressings pack a ton of fat, and unhealthy toppings like croutons don’t do your waistline any favours either. Ask for dressing on the side and use it judiciously.

Increase your speed during runs and add sprints whenever you can. You’ll burn more calories, plus the time will go by faster.

DON’T EAT FROM THE BAG

When you open a new pack of crisps, portion out the amount you want to eat and keep the rest (out of sight!) for another day. You’re much more likely to polish off the entire bag if you eat out of it.

GO OUT & BUY YOUR GROCERIES

TEXT DAWN CHEN ADDITIONAL REPORTING DIVYATA RAUT PHOTOS 123RF.COM

As convenient as it is to order all your groceries online, it’s still a good idea to head to the nearest supermarket whenever you can. You’ll get to pick the freshest produce by yourself, and you’ll be more mindful of what you put into your basket. Carrying around the load instead of pushing a trolley also gives you a mini workout.

INCREASE YOUR STEPS

DRINK WATER BEFORE YOUR MEAL

Walking more is really one of the easiest things you can do to lead a healthier life. Increasing your daily step count brings with it a host of physical beneﬁts – from lowered risk of developing cardiovascular diseases to reducing your cancer odds. Invest in a steps tracker to motivate yourself, or go on an active date with your beau to move more.

FIDGET MORE

You don’t have to start spamming your social media feed with selﬁes, but taking them can be a good way for you to track – and stick to – your weight-loss efforts. In a small-scale clinical study involving 271 overweight or obese patients, those who regularly took full-body photos showing their waist-to-hip ratio were more motivated to shed kilos.

This age-old trick works. Downing a glass of water before eating ﬁlls your tummy so you don’t overeat, says research published in the journal Obesity. In a small-scale study, participants who drank 500ml of water 30 minutes before they ate their mains had better weight-loss outcomes compared to those who didn’t.

Tap your feet, wiggle your ﬁngers, shift your weight in your chair... Fidgeting – as opposed to keeping still – when you’re working at your desk can help you burn a few hundred more calories, say researchers at the Mayo Clinic in the US. Think of this as your ultimate cheat code to torching more kcal per day.

TAKE MORE SELFIES

START SHOPPING

Like actual, proper, hit-the-streets shopping. Many of us do our retail therapy online these days, but you’ll deﬁnitely burn more calories strolling than scrolling. Make a date with your girlfriends and head to town over the weekend to walk around and take advantage of the in-store sales. SHAPE FERBUARY 2018 | SLIM AND TRIM |

Slim And Trim

EAT MINDFULLY

You need to feel satisfied in order to feel full. Research published in The American Journal of Clinical Nutrition has proven that distracted eaters consumed more food than the nondistracted. This means that you’re likelier to wolf down more calories when you have a meal in front of the TV or at your desk during lunch. What’s more, distracted eaters also ate more food later in the day than those who were fully present during their meals. Think about it: it’s easy to mindlessly finish a bag of chips while binge-watching Netflix, but you’d be less likely to do so when you concentrate on every bite.

CUT DOWN ON MEAT

Replacing meat with vegetable-based protein sources, like tofu, is an easy way to cut more calories. A review of previous scientiﬁc studies has shown that a vegetarian diet may help to boost weight loss efforts. We’re not asking you to cut out meat completely (unless you want to, of course!), but you can start with one or two meatless meals in a week.

DRINK MORE GREEN TEA

Make brewed green tea your go-to drink. Besides being great for ﬁghting cancer and reducing inﬂammation in the body, green tea has also been shown to boost your metabolism. It has compounds that help your body increase the number of calories and fat it burns. Just be sure to drink the unsweetened version of this powerhouse tea so you don’t negate its positive effects!

DON’T STARVE YOURSELF

Bid dieting goodbye. Depriving yourself of food and nutrients only sends a signal to your body that it’s starving. This makes it hold on to fat and calories, making it harder for you to achieve your weight-loss goals. You’ll also feel more tired and sluggish due to a lack of energy, which is a double whammy. Focus on eating quality meals that have a good balance of healthy carbs, protein and ﬁbre instead of cutting out food groups totally.

GET ENOUGH SLEEP

Don’t deprive your body of sleep. That insatiable hunger and crankiness you feel when you’re running on empty is real. In a study published in Obesity, participants who clocked less than seven hours of sleep a night had higher BMIs than those who did. The sleep-deprived were also less likely to be successful in their weightloss efforts.

CHILL OUT

No surprises here. The term “stress eating” exists for a reason. When you’re feeling frazzled, your body’s cortisol levels soar and this can stimulate your appetite and slow down your metabolism. Keep your stress levels in check by ﬁnding an activity or hobby to calm yourself on bad days. It could be just taking a stroll after dinner with your other half, or getting lost in a good book before bedtime.

EAT LESS PROCESSED FOODS

Processed foods are often high in unhealthy trans fats, and laden with sugar and salt. Recently, the World Health Organization even classiﬁed processed meat as a Group 1 carcinogen (meaning there’s enough evidence to show it causes cancer).

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SNAP A PICTURE OF YOUR FOOD

There might be a science behind taking pictures of your food before digging in. It’s called social media management – something millennials are on board with. The thought that your food choices are up for your followers to see increases your responsibility to adhere to dietfriendly foods in the right quantity. If you don’t have an Instagram or

Focus on eating quality meals that have a good balance of healthy carbs, protein and ﬁbre. These cheap meats not only have no nutritional value, but also contain addictive ingredients, including chemicals, that make you crave more of them. Replace ham and hotdogs with lean cuts of protein like chicken or ﬁsh; they’ll keep you fuller for longer, and you’ll be doing your body a massive favour in the long run.

BUY BLUE PLATES

Research from Cornell University’s Food and Brand Lab shows that people tend to put 22 per cent lesser food on their plates when the hue of the plate contrasts with the colour of the food. With blue being such a striking colour, it stands out while making your food look less appetising. Blue is also a rare colour for food to have so your blue plates will always contrast with your meals.

Facebook account, keeping a photo diary of your food also helps. Who wants to take a picture of a greasy bag of fries instead of a colourful plate of salad?

CHEW FOOD SLOWER

Are you usually the fastest eater at the table? You might want to slow down because the quicker you eat, the wider your waist will be. A University of Rhode Island experiment proved that consuming food over a time period of 29 minutes made participants eat lesser calories than those who wolfed down their plate of food within nine minutes. The women who ate their food quicker also felt hungrier after the meal, which means they consumed more calories throughout the day.

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THE BEST FAT-BURNING CLASSES

Admit it: Whether you’re at the gym to tone up or build strength, fat-burning is always on your mind. There’s no reason why it shouldn’t be. When you lose fat, you not only become leaner, but your muscles also get more deﬁnition. Your ﬂabby bits shrink, and you’ll look shapely – in a very good way. Who doesn’t want that? But burning fat is easier said than done. When you do the same workout repeatedly – for instance, running at the same pace – your body adapts quickly and becomes more efficient at doing it. As long as you’re trying to lose weight, being efficient is not a great thing; your body uses less and less energy

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to perform the task. And that means fewer calories get burned. Over time, you’ll hit a plateau. That’s when you stop seeing results, and may even lose the fitness motivation. Which is why the Shape team went around the island sussing out group exercise classes that will keep your flame (and fat) burning. Whether you’re a loner or social butterfly, there’s always the extra push to go further when you work out with company. Or that smokin’ hot dude to keep you on your toes. The idea is to train at a high intensity with short rest periods, so you can reap that delicious afterburn everyone’s talking about – where your body experiences excess post-

exercise oxygen consumption, causing your metabolism to spike post-workout. As your body tries to replenish the oxygen level, it burns more calories than usual, even when you’re doing nothing. No matter where you are in your fitness journey, these classes will definitely rock your boat. They include barre, yoga, pilates and functional bodyweight moves you’ve probably never tried before – and all done at a high intensity. The workouts are nothing short of challenging, but they will stoke your fat-burning furnace and firm you up like never before. Well worth the effort, and of course the aches.

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These group workouts are crazy effective at raising your metabolism and torching calories for hours (or maybe even days) after.

TRIPLEFIT SINGAPORE – ENDUROFIT

#02-63 Millenia Walk (6255-5064) This 45-minute endurance-based class is conducted in an interval and circuit training style, making you switch among cardio machines, like the rower, air bikes and ski ergs, and do sprints and bodyweight exercises as well. Throughout the workout, you’ll wear a Polar heart rate monitor on your wrist. Based on your real-time heart rate projected on a screen, the instructor will motivate you to reach the optimal fat-burning zone, which is 75 to 85 per cent of your maximum heart rate. Visit www.triple.ﬁt.

WEBARRE – WEBARRE HIIT

86B Tanjong Pagar Road, Level 3 (6221-5539) and 5A Stanley Street, Level 2 (6221-9256) Unlike delicate barre movements, like plie and passe, this class is all about big, badass exercises, featuring balletinspired moves only during the warmup. Done in a circuit, they involve your body weight, free weights and tools like resistance bands and sliders to ﬁre up your core. Everything is fastpaced to raise your heart rate and boost metabolism. The class ends with core-strengthening exercises as well as deep, calming stretches. Your most productive 40 minutes ever. Visit www.webarre.com.

ORANGETHEORY FITNESS – ORANGE 60

#02-01 Robertson Quay (6266 1715) and #01-58 Icon Village (6224-4288) True to its name, the equipment is orange, and so are the lights. Orange light has been found to boost alertness and brain function, so you’ll be especially awake in this gym despite the dimness. As the workouts here are heart rate-based, you’ll need to wear a heart rate monitor around your chest throughout. In 60 minutes, you’ll do a mix of exercises that focus on endurance, strength and power to activate different muscle groups. The

F45 – FUNCTIONAL TRAINING

More than 15 studios islandwide This Australian gym concept focuses on functional training movements such as lifting, squatting, pulling and pushing to sculpt lean muscles. Each class takes 45 minutes, and combines interval, cardio and strength training to leave you sore and breathless. The exercise plans are never repeated, so each workout is a surprise. Besides the instructor, video demonstrations of the exercises are shown on screen to help you along. The high energy and positive vibes will make you forget how hard you’re working. Visit www.f45training.sg. SHAPE FEBRUARY 2018 | SLIM AND TRIM |

Slim And Trim

aim is to send your heart rate into the “orange zone” (84 to 91 per cent of your maximum heart rate) for up to 20 minutes to trigger the afterburn effect. This gym offers treadmills, rowing machines, suspension training systems, free weights and benches that cater to up to 24 people at one go, and exercise demos are shown to guide newcomers. Visit www.orangetheoryﬁtness.com.

GUAVALABS – STILL 30/30

#B1-04/05/06 OUE Downtown Gallery (6800-5355) If HIIT classes are stressful, you’ll ﬁnd a good balance in this one. Still 30/30 comprises 30 minutes of HIIT followed by 30 minutes of gentle yoga to let you cool down and stretch out sore muscles. The HIIT exercises use various equipment, like kettlebells, TRX, battle ropes and ViPR, to keep you engaged. On weekday lunchtimes, the class is shortened to 50 minutes. Visit www.still-group.com.

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RITUAL – HIIT

#03-01 Raffles Place (6536 7291), 17b Lorong Liput, #02-01 (64634690), and 140 Robinson Road, #03-01 (6584-9469) Many time-strapped office workers rely on this high-intensity interval training class to stay in shape. The workouts are done in 20 minutes, and held every half-hourly. The class size is capped at 10, which means you get plenty of attention from the instructor who goes around checking your form. Don’t worry about not being able to keep up. The exercises come with four progression levels – there’s bound to be one that suits your needs. We love that workout tops and bottoms are provided, and the class is done barefoot on a shock-absorbent ﬂoor

groups. Mixed martial arts moves like punching, kicking and grappling are introduced to improve stamina, agility and coordination. Feel like a warrior afterwards! Visit www.famaﬁt.com.

BBOUNCE STUDIO – BB360 CIRCUIT

(no shoes!), so all you need to bring is your sports bra. There’s also a fuel bar selling post-workout smoothies if you need a quick replenishment. Visit www.ritualgym.com.

FAMA (FITNESS AND MARTIAL ARTS) – FAMA FIT

#02-03 Clarke Quay (6352-0992) Pick up your heart rate as well as martial arts moves that could save your life. This hour-long high-intensity class covers strength exercises such as push-ups, squats, TRX rows and superman holds to train your core and other major muscle

#06-09 The Centrepoint (6262-2272) Designed by professional and Olympic athletes, this functional trainingbased class puts you through up to 10 exercise stations that target cardio ﬁtness, strength and power. The highintensity moves are done in bursts of 30 to 40 seconds, with brief periods of rest in between – just enough time to grab a swig of water. If you’re lucky, the instructor may add fun partner exercises to pump you up. After the 50-minute workout, you’ll be sweatsoaked and wiped out – but on a newfound exercise high. Visit www.bbouncestudio.com.

bungee cord supports some weight, so you’ll feel lighter and especially empowered to do hops, turns, dives, star jumps and inversion poses you’ve been too scared to try before. They may look effortless, but lots of core activation is required to stay balanced. By the end of the class, you’d be able to perform a simple choreography that will have you beaming with pride. Visit www.dancevaultstudios.com.

DANCEVAULT STUDIO – BUNGEE WORKOUT

176 East Coast Road (6909-3607/08 ) and 48 Woodleigh Park (8164-8202) Here’s one workout that will take you to new heights – literally. You’ll need to wear a harness around your hips and get hooked up to a bungee cord suspended from the ceiling. Then you’ll be instructed to do dance and aerobic moves to an upbeat song. The

TRIUM FITNESS – HIIT YOGA

#03-01/02 Aperia Mall (8782-8633) High-intensity doesn’t mean highimpact. In this express 30-minute class, you’ll do yoga-type exercises in a HIIT format – for instance, 40 seconds SHAPE FEBRUARY 2018 | SLIM AND TRIM |

Slim And Trim

all-out followed by 20 seconds rest with little or no pressure on your –w joiints. Examples include planks with lternating arms and legs, side plank alt unches and backward lunges. Be cru mazed by the range of low-impact am exxercises you can do, using just your ody weight. With its friendly, nonbo dgmental vibes, this class is great for jud nyone who’s new to HIIT or exercise. an V sit www.triumﬁtness.com. Vis

AMORE FITNESS – K KICKBLITZ

Eig ight clubs islandwide ne of Amore Fitness’ signature On asses, KickBlitz is a fusion of cla k ckboxing and HIIT exercises done kic to high-energy music. The kickboxing moves, like jabs, punches and kicks, will challenge your power and coordination, while the HIIT exercises will shoot your heart rate up. We were sweating within 15 minutes! Core and strength-training moves are incorporated in the last part of the 55-minute class. Visit www.amoreﬁtness.com.

VIRGIN ACTIVE – ZUU

Level 6, Tower 2, One Raffles Place, #06-01 Tanjong Pagar Centre, Level 2, The Heart at Marina One, and #03-05 Raffles Holland V From frog jumps to bear crawls and donkey kicks, you’ll be asked to do a series of animal-inspired movements that require nothing but your body weight against gravity. It’s gruelling, but also camaraderie-building as you’ll

be toughing it out with 20 or more others. The exercises are intense, and torch every muscle ﬁbre. Be prepared to leave this 30- to 45-minute class completely shagged. Visit www.virginactive.com.sg.

BARRE 2 BARRE SINGAPORE – BARREAMPED BOOTCAMP

42 Hongkong Street (9115-9473) Tired of standard HIIT classes? Try this one, which combines barre exercises with short cardio intervals. The isometric movements don’t look like much, but they will set your thighs and butt on ﬁre. There’s also an upper body workout using light weights. We appreciate that the instructors are particular about form and making sure that all students know what they are doing – either through verbal instructions or physical adjustments. Expect to ache the next day! Visit www.barre2barre.com.

BREATHE PILATES – FAT BLAST PILATES

#09-33 Novena Medical Centre, #13-02 Parkway Centre, #01-04 Galaxis, and #05-07 Camden Medical Centre Pilates is anything but slow and boring

46 | SLIM AND TRIM | SHAPE FEBRUARY 2018

and core strength in this one hour. The instructor will scale the session according to your ﬁtness level and reformer experience, so you’ll get a decent workout no matter what. Visit www.breathepilates.com.sg.

PURE YOGA – DETOX FLOW YOGA

in this cardio-based class. Fast-paced exercises are done on a reformer machine to drive up your heart rate. At the same time, the movements are graceful and will make you feel like a ballerina. You’ll work on your aerobic ﬁtness, balance, posture

Level 4, Chevron House, Level 18, Ngee Ann City Tower A, and #06-02 Asia Square Tower 2 Not your usual sun salutation flow, this hour-long session takes you through lots of twisting, bending and compressing postures that will stimulate the digestive organs to aid detoxification and reduce fluid retention. Think bow pose, chair pose with twists, and revolved side angle pose. The class is conducted in a room heated at 35 to 38 deg C – a comfortable temperature that warms up muscles, elevates the heart rate and

induces sweat without giddiness. Have plenty of water before and after class, as you’ll be sweating buckets and peeing more often post-yoga. Visit www.pure-yoga.com/singapore.

TRUE FITNESS – K KARDIO DANCE

Eight gyms islandwide If pop music gets you grooving, you’ll enjoy this dance ﬁtness class with K-pop songs and MTV-inspired moves. The instructor demonstrates them step by step on a raised platform, and lets you practise them for a few rounds before gradually introducing more steps. The beats are catchy enough to make you sway and shake along spontaneously – no awkward moments here! You’ll learn a different choreography to every track, and feel like an accomplished dancer by the end of the 60-minute class. Visit www.trueﬁtness.com.sg.

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TAKE YOUR CARDIOVASCULAR FITNESS TO THE NEXT LEVEL IN THIS TRIPLEFIT CLASS. Do you nd cardio-based workouts dull and monotonous? Well, getting your cardio x doesn’t have to be a snooze fest. There are many activities you can do beyond conventional exercises, like running, brisk walking and swimming. EnduroFit, available at TripleFit, is denitely one workout worth exploring. The 45-minute class comprises interval training with a focus on cardio-type exercises. You’ll use equipment like rowing machines, air bikes and SkiErgs (the machine’s movements mimic crosscountry skiing), as well as tools such as

jump ropes, sleds and kettlebells. You’ll alternate between doing the exercises and having short rest periods under the guidance of an instructor. What’s unique about EnduroFit is that it incorporates heart rate training. All participants wear a Polar tness tracker that documents how hard their heart is working in real time. The objective is to exercise at 75 to 85 per cent of your maximum heart rate (that’s 200 minus your age) to help you build your aerobic base and efciency while torching calories. Everyone’s progress will be projected onto a screen for easy reference so you’ll know when you need to ramp things up to get your heart rate in the right zone. This class is

suitable for all levels; everyone from total beginners to those who work out regularly will benet from this class. TripleFit is at #02-63 Millenia Walk. Other than EnduroFit, there are a variety of other workouts that can help to improve your balance, endurance and strength. That’s not all. TripleFit is more than a gym. It also boosts an impressive retail zone, with the latest activewear from premium sports brands. Swiss running shoe label On, Japanese high-performance compression wear brand C3t and American sportswear label Under Armour are just a handful of the notable names. Healthy food that’s perfect as postworkout nosh is also readily available. A kiosk with customised protein shakes and wholesome bites stands right at the entrance of TripleFit. For more information, visit www.triple.t.

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CORE 360

Turn your dream of having at abs into a reality by going for Core 360. This waist-sculpting workout targets everything from the obliques to the deep abdominal muscles that stabilise the body. Expect to do traditional moves like planks and V-ups, as well as new exercises that utilise slide discs, resistance bands and other tools. No Core 360 class is exactly the same, so you’ll feel challenged every single time.

SINGAPOREâ&#x20AC;&#x2122;S ULTIMATE FITNESS + RETAIL DESTINATION Millenia Walk, 9 Raffles Boulevard, #02-63, Singapore 039596

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SWAGFIT

Love pop and R&B music? Join Swagt, another MTVinspired dance class that keeps you moving to upbeat tunes from Asia and the rest of the world. The workout comes with easyto-follow choreography and is designed to work every muscle group, helping you shape as well as tone up.

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K Kardio Dance CHANNEL YOUR INNER K-POP DANCER IN THIS UPLIFTING TRUE FITNESS CLASS.

If you’ve been secretly wanting to dance like your favourite K-pop singers, now’s the chance. True Fitness recently introduced K Kardio Dance that teaches you simplied MTV moves to trending K-pop songs. It doesn’t matter if you have two left feet; the charismatic instructor will demonstrate basic and super cute moves to psych you up for the one-hour class. After a few minutes, you will lose all inhibitions and be fully warmed up. You might even be grinning to yourself as you execute funky steps you never knew you were capable of! There’s hardly a break as you dance

from song to song – not that you’d need one. Each track is catchy enough to keep you energised and entertained. Plus, the choreography is varied so there’s never a dull moment. Expect to get really sweaty. The fastpaced workout means you’ll be torching lots of calories and working on your cardio tness without realising it. The effects are similar to running, except that you’ll have tons of fun shaking – and perhaps singing – during this class. By the end of it, you should feel like a perfectly legit K-pop dancer, and be tempted to show some moves at the next party! True Fitness is located at eight

convenient locations – Chevron House, Djitsun Mall @ Ang Mo Kio, Great World City, Harbourfront Centre, Income @ Tampines Junction, Suntec City Mall, Viva Business Park and Velocity @ Novena Square. All the centres are equipped with state-of-the-art tness facilities, new cardiovascular machines, the latest integrated TVs and iPod Links, as well as its signature VIP Black Card Lounges. Members can also choose from a wide variety of classes such as yoga, hot yoga, dance and spinning classes. For more information, visit www. truetness.com.sg.

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Bigger dumbbells get you faster strength gains than lighter ones do, not because they create more muscle (science shows both sizes pump up mass equally well with sufficient reps) but because they’re likely better at training your nervous system to give you more juice, a new study in Frontiers in Physiology ﬁnds. “Lifting heavier weights may activate your body’s motor unit pool – that is, the brain-to-muscle signalling system – more fully,” says study author Nathaniel Jenkins. What’s more, repeatedly cranking this communication could increase the physical force muscles are able to produce in the long run. Nathaniel says in order to net the power boost, choose a weight that’s challenging enough that you can complete only eight to 10 reps with it per set.

SHAPE FEBRUARY 2018 | GET FIT |

Get Fit Shop

ONE PIECE, TWO STYLES Want more variety in your ﬁtness wardrobe without paying more? Reversible activewear comes in really handy. You can wear these in two ways: front and back, or inside out.

Calvin Klein Performance Premium Bonding Reversible Leggings (price unavailable) You can’t go wrong with black. One side has the Calvin Klein logo in a puzzle print, while the other is solid black. We love that they are ultra-stretchy with a thickenough waistband to hide a tummy bulge.

54 | GET FIT | SHAPE FEBRUARY 2018

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Billabong Stevie Reversible Bralette ($49.90) This has a scoop neckline to show off a slender neck and shoulders while giving your girls modest coverage. The tie-back design means you can get it to ﬁt you perfectly. Great for lounging at the beach or stand-up paddle boarding.

Funﬁt Two-Way Lattice Crop Top ($63.90, www.welovefunﬁt.com) Wear this fun and rather sexy top with the lattice design in front or at the back. It comes with removable paddings that can be worn on both the front and back, and has sun protection of UPF 30.

Lorna Jane Inka Reversible 7/8 Tight ($152.99, www.lornajane.sg) Made from anti-pilling fabric, these are smooth, stretchy and super resistant. They also have a compression effect to help you feel lighter and quicker on your feet.

Daughters Of Culture Reversible Krishna Zen Infinity Bra ($93, www.focusactive.co) This Los Angeles-made sports bra has a striking print on one side, and black mesh on the other. The flexible back straps let you tighten the bra for a snug fit or loosen them to show more skin.

Under Armour HeatGear Armour Reversible Crop ($99) With a graphic pattern on one side, and colour block on the other side, the compression effect makes your legs feel lighter and more streamlined. The quick-drying, sweatwicking fabric is great for outdoor activities.

SHAPE FEBRUARY 2018 | GET FIT |

AIBI SPECIAL

FAB ABS, THE SMART WAY

Get help with toning your tummy and eliminating stubborn belly fat with these smart devices from Aibi.

Chinese New Year is just around the corner, and you want to shape up for the festivities – lest gossiping family members and relatives say that you’ve put on weight. Healthy dieting and working out before your family reunions are great ways to get in shape, but if you’re looking for an extra boost to achieve your body goals amid a busy schedule, Aibi’s innovative wearable devices – such as the new Lumidiet and the popular Slendertone Abs7 Unisex – can help. Here’s why they may work for you.

Both can help you shape up Lumidiet, which is made in Korea, is a designer belt-like device that ﬁts comfortably around your belly. It targets fat cells using LFRT (LED Fat Reduction Technology). The light pads on the device emit heat and light energy, which penetrate into skin, attacking fat cells in the layer of skin where fatty tissue is stored. The device also vibrates – this is said to accelerate the fat-burning process. How it supposedly works: Once the fat cells have absorbed enough of this combined energy, they release water, glycerol and free fatty acids into the bloodstream, before shrinking in size. The fatty substances are then processed and eliminated naturally by the body. This use of light, in combination with heat and vibration help accelerate the fat-burning process. For best results, Aibi recommends wearing the device once or twice a day, for just 30 minutes per session. Simply wear the Lumidiet while lounging around, or maximise the fatreduction result with some workouts. You can also access your fat reduction data, as well as track your physical activity and get tips on how to burn fat, by connecting the device to your smartphone via the IoT app. Choose from two colours and sizes. Slendertone Abs7 Unisex is an abdominal toning belt that helps strengthen, sculpt and

tone your abs. The secret is EMS technology, which sends out signals from the belt’s gel pads to the abdominal muscles, causing the muscles to contract strongly and deeply. It feels as if you’re doing those ab crunches, as you can feel your muscles contract and expand in the process. According to the brand, using the device for 20 minutes is equivalent to doing 1,200 sit-ups! The promised results: Use the belt five times a week for a firmer, flatter stomach after just four weeks. It comes with a handheld controller that offers 10 different programmes for various toning needs, with intensity levels of up to 150.

They are easy to use Both Lumidiet and Slendertone Abs7 Unisex have user-friendly interfaces and sophisticated designs that promise to make fat reduction safe, comfortable and convenient. Both devices are designed to be portable and rechargeable like smartphones, so you can wear them any time and anywhere, at your convenience. Since you can use them at home while watching TV or even at work, it helps you save time and money. Both are clinically tested According to Aibi’s clinical tests: Lumidiet is able to help burn up to 500 calories and 52g of fat in 30 minutes, while users of the Slendertone saw results in four weeks, with 100 per cent of them seeing abs that looked more toned and ﬁrm. Both are smart and sleek body-shaping devices Lumidiet and Slendertone Abs7

Unisex are an easy and convenient way to shape and tone abs – use them as part of your private slimming and toning regime at home. Plus, you can share the devices with others so it’s more cost-effective.

They promise to be safe and effective

The LFRT in Lumidiet uses only light, and is similar to the LED lights used in homes. Users report a comfortable and warm sensation, and improved circulation around the belly. The Slendertone’s EMS technology has been used for over 40 years in hospitals, clinics and physiotherapy practices around the world to strengthen and rehabilitate muscles.

Aibi is the exclusive distributor of Lumidiet and Slendertone Abs7 Unisex. Available at all Aibi stores in Singapore, including Plaza Singapura, Suntec City,Vivocity, Causeway Point, IMM, Nex and Parkway Parade. For more information, visit www.aibitness.com. Call 6376-9717 or 6334-0322 for enquiries.

CARVE YOUR CURVES

Sculpt those muscles and see a monumental shift in your strength by tapping into your rest time.

58 | GET FIT | SHAPE FEBRUARY 2018

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hen it comes to lifting weights, you hear a lot about the merits of going big in CrossFit or using baby ’bells in barre class. But the middle ground – choosing which hand weights to hoist for your everyday sets – is where you can really determine how sculpted you get. “Grabbing a weight that’s a little heavier than you might normally go for is important because you need to stimulate the muscles to build. That’s how you get toned, strong, and lean,” says Radan Sturm, founder of Liftonic, a group weight training studio in New York City. We’re not talking doubling the size of your dumbbells but about breaking any rut you’ve gotten into with your sets and reps. “In my experience, people typically select a weight about 25 per cent under what they could safely do,” Radan says. The signature Liftonic workout has exercises that work multiple muscle groups while you gradually increase kilo weights to push yourself to go harder – whether that’s leveraging your body weight for decline push-ups or adding dumbbell weight to a side plank. In the total-body routine Radan created for Shape, you’ll do supersets of dumbbell exercises alternating with active recovery moves. “It’s best to wait at least 45 seconds before targeting the same muscle again, but that doesn’t mean you should just stand there,” Radan says. “Doing things like Supermans and oblique twists as active recoveries allows you to capitalise on that downtime.” The idea is to give you just enough rest so you can not only do a second set but actually increase your load as well. That means you may do your first set with 4kg dumbbells, perform the second with 5kg ones, and finish with a third set using 6kg dumbbells. Why the mounting challenge when the natural instinct is to go lighter as your muscles are closer to crying uncle? “When we cue people to think about whether they could try for a heavier weight as they approach another set, most find they actually can,” Radan says. “The point is to get your muscles to really fatigue so they then firm up.” Apply the Liftonic litmus test as you do each 12-rep set of this routine: If you can perform the last four reps at the same speed as you did the first eight, it’s a sign that those muscles aren’t sufficiently fatigued. Reps

typically become slower as your muscles get tapped out, Radan says, so reach for a heavier weight on the next set. You’ll stay aware of how fast or slow your reps go because each move has a speciﬁc tempo built in. For some, like the kneeling side plank snatch, you’ll lift on a count of one and lower for three counts; for others, like the reverse lunge press, you’ll steadily lift and lower on a count of two. “We do this to prolong a muscle’s time under tension and therefore squeeze more strengthening from

Having more muscle helps you burn fat all day. It’s all about stoking your metabolism.

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SHAPE FEBRUARY 2018 | GET FIT |

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each rep,” Radan says. But don’t worry if you fall slightly behind the beat on those last four reps – that just conﬁrms that you’re holding the right amount of heavy metal. As you trade up for heavier weights over time, it’s easy to see that you’re making real strength gains, which is empowering. And all that newfound muscle you’ve added means you’re also revving up your metabolism. The more muscle you have, the more energy your body needs to operate day to day, so you’ll burn fat with greater efficiency. Do this workout twice a week, with three days between sessions to allow those muscles to repair and build. And stick with it! You’ll love the truly sleek, sculpted look you get by going out of your our comfort zone, plus that pricele b ess boost in body conﬁdence. Says S d Radan: “There’s just nothing quite i like lik feeling strong and po f l” owerful.”

HOW IT WORKS

Dumbbells don’t lie. “With weight training, you can actually plan your progress and see that you’re improving by charting your strength gains,” Radan says. 60 | GET FIT | SHAPE FEBRUARY 2018

Do a 3-minute warm--up consisting i i g of 30 seconds each of jumping j nd air jacks, inchworms, and i squats. o 3 sets of each Repeat. Then do 2 to move as indicated, performing p a 45-second active re est interval between sets.

TOTAL TIME E Up to 30 minutes

YOU WILL N NEED D Free weights

1 KNEELING SIDE

PLANK SNATCH [A] Prop up into modiﬁed side plank on right forearm with knees bent. Straighten left leg and raise about 15cm to start. [B] Bend left elbow to row dumbbell up to chest for a count of 1. [C] Quickly extend arm up towards ceiling on same count. Reverse arm motion to return to start, lowering dumbbell for three counts. That’s 1 rep. Do 16 reps. Switch sides, repeat. Do the active rest exercise. SETS 2 to 3 REPS 16 per side

W SCALE DOWN Keep left leg bent and resting atop bent right leg. V SCALE UP Increase the weight.

SHAPE FEBRUARY 2018 | GET FIT |

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3 BALANCE DUMBBELL ROW [A] Start on all fours (tabletop position) on bench or ﬂoor with one dumbbell in left hand; extend right leg behind you, parallel to ﬂoor. [B] Bend left elbow to row dumbbell to chest for two counts. Lower dumbbell to start for two counts. SETS 2 REPS 12 per side W SCALE DOWN Do not extend right leg. V SCALE UP Increase the weight.

62 | GET FIT | SHAPE FEBRUARY 2018

2 ACTIVE REST: BACK EXTENSION [A] Lie face down on bench (with chin over front edge) or floor, head in line with spine, arms extended straight down if on bench or out to sides if on floor. [B] Lift arms, head, and legs up so thighs and chest lift off bench/floor as you squeeze glutes and shoulder blades together. Return to start. SETS 2 to 3 TIME 45 seconds

4 ACTIVE REST: OBLIQUE TWISTS [A] Sit on bench or ďŹ&#x201A;oor with legs bent, holding dumbbell in each hand, elbows bent with dumbbells in front of chest. Raise lower legs to be parallel with ďŹ&#x201A;oor and lean torso back 45 degrees, coming to balance on tailbone, to start. [B] Rotate torso left, bringing dumbbells outside left hip. Repeat, rotating right. Continue for 45 seconds. SETS 2 TIME 45 seconds

W SCALE DOWN Place feet on bench. V SCALE UP Extend legs up

into V position.

5 REVERSE LUNGE PRESS [A] Stand with feet hip-width apart, holding one dumbbell in left hand an inch above left shoulder, elbow bent and palm facing right. [B] Step right leg back, bending both legs to 90 degrees. [C] Press dumbbell overhead for two counts. Return to start for two counts. SETS 2 REPS 12 per side

W SCALE DOWN Reverse step without lowering back knee. V SCALE UP Increase the weight.

SHAPE FEBRUARY 2018 | GET FIT |

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Your active rest moves should still feel difficult, but don’t kill yourself – now is the time to breathe and reoxygenate your muscles.” 64 | GET FIT | SHAPE FEBRUARY 2018

6 ACTIVE REST: PUSH-UP CROUCH

[A] Start in plank with palms on bench or ﬂoor. [B] Press hips back, lowering them to heels to come into crouch position. [C] Return to plank and do push-up. SETS 2 TIME 45 seconds

V SCALE UP Do on the ﬂoor instead of bench.

7 CRUSH PRESS WITH

LEG EXTENSION [A] Lie face up on bench or floor, holding dumbbell in each hand. Extend arms straight towards ceiling, palms facing each other and dumbbells touching, and raise legs to 45 degrees to start. [B] Slowly lower dumbbells to chest and legs towards floor (bring them to hover several centimetres off bench or floor) for 2 counts. Return to start for 2 counts. SETS 3 REPS: 12 W SCALE DOWN Start with knees in

tabletop position and extend 45 degrees. V SCALE UP Increase the weight.

b SHAPE FEBRUARY 2018 | GET FIT |

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Eat Right

FUEL YOUR Y U YO UR BODY!

PHOTO TED CAVANAUGH FOOD STYLING JAMIE KIMM

Start a mango habit People who ate one and a half large mangoes every day had better blood sugar control, higher circulating levels of anti-inflammatory compounds, and drops in their blood pressure, a study at Texas A&M University found. Other research at Oklahoma State University discovered that a mango shake with breakfast helped offset the negative effects of a fatty meal. The tropical fruit is high in fibre and vitamin C, plus your gut microbiome breaks down its phytochemicals into beneficial elements, says study author Susanne Talcott. Enjoy them in smoothies or simply sliced year-round—one of the varieties is always in season.

SHAPE FEBRUARY 2018 | EAT RIGHT |

Eat Right News

HOW MANY CALORIES ARE IN YOUR HOT POT? CHOOSE YOUR INGREDIENTS MORE WISELY WITH THIS MENU OF POPULAR ORDERS.

ou might be looking forward to your steamboat reunion dinner, but do you know what’s going into your hot pot? For instance, a tablespoonful of pork belly will – yikes – cost you 120kcal? And don’t forget that an average Asian woman with a sedentary nineto-ﬁve lifestyle should keep within her recommended daily intake of 1,800 calories, 50g of fat (not more than 18g should be saturated) and 2,000mg of sodium. Here’s the nutritional break down for 33 favourite ingredients based on information from the Health Promotion Board. Tau pok k (1) 53kcal, 3.9g fat, 4mg sodium

Chicken breast (25g) 16kcal, 0.2g fat (0.1g saturated), 6mg sodium

Bitter gourd with ﬁsh paste (1 piece) 9kcal, 0.2g fat (0.1g saturated), 0.3g ﬁbre, 73mg sodium

Pork (25g) 60kcal, 5.1g fat (1.7g saturated), 10mg sodium

Red chilli with fish paste (1) 8kcal, 0.2g fat (0.1g saturated), 0.5g fibre, 71mg sodium Chicken frank k (1) 77kcal, 5.7g fat (1.6g saturated), 0.4g fibre, 353mg sodium

MEAT

Pork ball (1) 63kcal, 5.3g fat (1.9g saturated), 101mg sodium

Pig’s liver (25g) 32kcal, 0.9g fat (0.4g saturated), 17mg sodium Pork belly (25g) 120kcal, 12.3g fat (4.5g saturated), 7mg sodium Mutton (25g) 45kcal, 3.2g fat (1.5g saturated), 18mg sodium Beef (25g) 45kcal, 2.9g fat (1.4g saturated) Egg (1) 71kcal, 5.1g fat (1.5g saturated), 56mg sodium

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VEGETABLES & OTHERS

Chinese cabbage (1 cup) 20kcal, 0.3g fat, 2.7g fibre, 58mg sodium Shiitake mushrooms (1 cup) 80kcal, 0.3g fat (0.1g saturated), 3.3g fibre, 6mg sodium Kangkong (1 cup) 20kcal, 0.2g fat, 1.9g fibre, 120mg sodium

SEAFOOD

Crabstick (1) 16kcal, 0.1g fat, 0.3g ﬁbre, 109mg sodium

TEXT DEBORAH LIN PHOTO 123RF.COM

Squid (25g) 21kcal, 0.3g fat (0.1g saturated), 10mg sodium

Fish maw (1) 5kcal Corn on cob (300g) 153kcal, 1.2g fat (0.2g saturated), 4.4g ﬁbre, 8mg sodium

Canned abalone (25g) 25kcal, 0.1g fat, 150mg sodium

Chinese spinach (1 cup) 19kcal, 1.1g fat (0.1g saturated), 0.3g ﬁbre, 5mg sodium

Sea cucumber (1 piece) 91kcal, 0.3g fat (0.1g saturated), 138mg sodium

English spinach (1 cup) 12kcal, 0.1g fat, 0.4g ﬁbre, 11mg sodium

Fishball (1) 12kcal, 0.5g fat, 100mg sodium

Enoki mushrooms (1 cup) 24kcal, 0.2g fat, 1.7g ﬁbre, 2mg sodium

Fried ﬁshcake with chilli (1) 79kcal, 2.3g fat (1.1g saturated), 1.4g ﬁbre, 767mg sodium

Seaweed (1 cup) 14kcal, 0.1g fat, 0.9g ﬁbre, 108mg sodium

White pomfret (25g) 16kcal, 0.6g fat (0.4g saturated), 17mg sodium

Chinese tofu (152g) 123kcal, 5.6g fat (1g saturated), 0.6g ﬁbre, 11mg sodium

Garoupa (25g) 13kcal, 0.1g fat, 16mg sodium

Fried bean curd skin (1) 57kcal, 5.4g fat (2g saturated), 0.1g ﬁbre, 11mg sodium

King prawn (1) 16kcal, 0.1g fat, 65mg sodium

Watercress (1 cup) 5kcal, 0.1g ﬁbre, 7mg sodium SHAPE FEBRUARY 2018 | EAT RIGHT

Eat Right

Shop your fridge! We bet you already have many of the ingredients for killer appetisers. Combine those staples in fresh, creative ways for fun and festive new tastes. Prep a bunch for a gathering, or throw together a few for a different kind of weeknight dinner. 70 | EAT RIGHT | SHAPE FEBRUARY 2018

TEXT GENEVIEVE KO PHOTOS SANG AN FOOD STYLING JAMIE KIMM PROP STYLING EMILY MULLIN/HELLO ARTISTS

small bites

GET FANCY WITH FRUIT

Pair slices with savoury ingredients and youâ&#x20AC;&#x2122;ve got easy appetisers that achieve the delicious balance of sweet, zesty, salty, and spicy.

Lay shaved manchego cheese on a red pear wedge, then wrap with prosciutto and sprinkle with coarsely ground black pepper.

big flavours Scatter tarragon leaves, lemon zest, and sea salt ďŹ&#x201A;akes over cantaloupe, trickle with lemon juice, and drizzle with olive oil.

Sprinkle pumpkin seeds, lime zest, and torn mint on slices of pineapple. Drizzle with avocado oil.

Eat Right

SET UP A SUSHI BAR

S H I S H I TO PEPPERS

Everyone gets to create their own twist on a hand roll. Fish, rice, and veggies are a great place to start, but you can also try other seafood, tofu, or even cooked meat. THE TECHNIQUE Place stacks of nori squares (buy snack packs), rice, and ďŹ xings (see photos for ideas) on a platter. Fill the squares and roll them into cones or fold them like tacos.

WHITE SUSHI RICE

RADICCHIO

BLACK RICE

COOKED P R AW N S

NORI SQUARES

BELL PEPPERS

SCALLIONS

S O YA SAUCE

AV O C A D O

SWEET P O TAT O

COOKED SALMON

RADISHES

CUCUMBER SMOKED SALMON BOILED EGGS

KO H L R A B I

C A R R OTS

KALE

WINNING COMBOS Sushi rice + avocado + cucumber + smoked salmon

Black rice + prawns + orange and yellow peppers

Sushi rice + ï¬&#x201A;aked cooked salmon + cucumber + carrots + red pepper

Black rice + boiled eggs + radishes + avocado + radicchio

Roasted sweet potato + seared shishito peppers + kohlrabi + kale

SHAPE FEBRUARY 2018 | EAT RIGHT |

Eat Right

Toasted sourdough cubes tossed with pesto + baby arugula + feta + olives

PUT IT ON A SKEWER

The trick is choosing unexpected ingredients that play nicely when threaded together.

Peppadew pepper + roast beef + gruyere cheese + dill + horseradish cream

Cooked peeled prawn + papaya + very thin jalapeno slices + cilantro

Try these combos for happiness on a stick or invent your own. There are no rules here â&#x20AC;&#x201C; any food is fairÂ game.

SHAPE FEBRUARY 2018 | EAT RIGHT |

Eat Right

TAKE SPREADS & DIPS TO THE NEXT LEVEL

Yes, they’re perfect with crudites and crackers. But you can also use them as a ﬁlling for vegetarian wraps, a sauce for roasted veggies or meat, and even as a salad dressing. THE TECHNIQUE Puree all ingredients except the oil in a food processor or blender until very smooth. Then drizzle in the oil or juice while the machine is running. Blend in water to thin (optional), and season to taste with salt and pepper.

1/SWEET & SAVOURY YOGURT DIP No blending required! Just swirl sun-dried tomato pesto into thick plain yogurt, then top with apricot-orange marmalade. 2/MISO SWEET POTATO Blend 2 cups cooked purple sweet potato, 2 tablespoons white miso paste, 2 teaspoons grated ginger, 2 tablespoons mirin, and 1 teaspoon sesame oil. Garnish: chopped pistachios.

4/PESTO AVOCADO Blend 1 pitted and peeled large ripe avocado, ½ cup cilantro, 2 tablespoons basil pesto, and 1 teaspoon lemon juice. Garnish: chives and lemon zest.

3/CHEESY SQUASH Blend 2 cups steamed kabocha squash, ¼ cup grated parmesan, 1 small garlic clove, 2 teaspoons white balsamic vinegar, and ¼ cup olive oil. Garnish: parsley.

5/ALMOND GARLIC Blend ½ cup roasted and salted marcona almonds, ¼ cup water, 1 small garlic clove, 2 tablespoons sherry vinegar, and ¼ cup olive oil. Garnish: sliced mild chillies and sprouts.

76 | EAT RIGHT | SHAPE FEBRUARY 2018

Ricotta + thin slices of peeled and roasted butternut squash, brushed with gochujang (Korean chilli bean paste) + honey + chopped pistachios and parsley or dill

White beans pureed with harissa + wilted leafy greens + purple cauliﬂower ﬂorets

START WITH FLATBREAD & PILE IT HIGH!

Labneh + smashed roasted and peeled beets + za’atar and sea salt

Yogurt, vegetables, beans, a drizzle of honey – this twist on the toast trend has endless variations. Just mix and match your toppings and see what deliciousness transpires. THE TECHNIQUE Use store-bought naan. Add something creamy like cheese or a bean puree, then layer on veggies and seasonings. Bake at 200 deg C until the bread is browned.

SHAPE FEBRUARY 2018 | EAT RIGHT |

Eat Right

GET CREATIVE WITH...

Broccolini A union of regular and Chinese broccoli, this is everything you wantt in a veggie: a sweet, earthy flavour, a texxture that’s both tender and crunchy, and d the versatility to shine in many cuisines,, from Asian to Mexican. Plus, it’s packed with satiating fibre, bonestrengthening vitamin K, and antiinflammatory phytochemicals, sayss US-based dietitian Sharon Palmer. Grill it, roast it, or keep it raw in salads, but definitely try one of these chef creaations.

CHEF DOUG PSALTIS, CHEF/PARTNER OF RAMEN-SAN IN CHICAGO

PICKLE IT FOR A CRUNCHY TOPPING Remove outer skin of 450g broccolini. Place in large mason jar. Add 1 teaspoon each dill seeds and mustard seeds, 2 sliced garlic cloves, and 1 bay leaf to jar. Bring 1 cup

water, ½ cup eacch white d sherry wine vinegar and vinegar, and ½ te easpoon kosher salt to bo oil. Fill jar with mixture, cov ver, and refrigerate overn night. dd it to Snack on it or ad salads and Blood dy Marys. THOMAS BOEMER, CHEF//CO-OWNER OF REVIVAL IN MINNEAP POLIS

BLEND UP A ZESTY SAUCE Roast 225g broccolini with olive oil and sea salt until tender and cool. Saute 3 chopped garlic cloves in 1 teaspoon olive oil over medium-low hea at. When fragrant, set asid de to cool. In food processo or, pulse together ½ cup each olive oil and parsley, ¼ cup white balsamic vinegar, h of sea ¼ teaspoon each salt, black peppe er, and oregano, ⅓ cup minced shallot, 2 tablesp poons lemon juice, garlic, and broccolini un ntil it’s sauce-like. Serve e on top of salads, meats, roasted vegetables, or ta acos. LAURA LEA GOLDBERG, AUTHOR OF� THE LAURA LEA BALANCE ED COOKBOOK: 120+ EVERYDAY RECIPES FOR THE HEALTHY HOME COOK

78 | EAT RIGHT | SHAPE FEBRUARY 2018

MILD BUT MIGHTY Broccolini is more subtle than broccoli and slightly sweeter.

PHOTOGRAPHY TED CAVANAUGH FOOD STYLING JAMIE KIMM

MAKE A THAI STIR-FRY Whisk together 1 tablespoon lime juice and 1 teaspoon each ﬁsh sauce and toasted sesame oil; set aside. Saute 2 thinly sliced garlic cloves and 2.5cm ginger, peeled and julienned, with 1 tablespoon canola oil until fragrant. Add 1 bunch trimmed broccolini and cook until tender. Pour in 2 beaten eggs and lightly scramble. Add 1 thinly sliced shallot during last minute of cooking; remove from heat and cool. Combine broccolini mixture with ½ cup each chopped Thai basil, mint, and cilantro. Drizzle with dressing and eat alone or with steamed rice.

Look Great

TEXT GENEVIEVE MONSMA PHOTO 123RF.COM

BE AT YOUR MOST GORGEOUS!

Th The h go golde lden n rule of grrooming: before you shape orr sh shade those e br brows ows,, find a len ows ngth th hat flatte tters rs your facce. “Br “Bro ow aes ow a the etic ticss may change over the years,, but b what never chan hanges ges is wh where ere re an at attra t cti tra c ve brow begins beg in an ins nd end ds,” says Mally Roncal, a mak ds ma eup up ar a tist and the fo found und nder er of Mal Mally ly Bea Be uty uty. To o find nd the the h sta start rtt of of your brow, “hold a pen vertica cally lly against one siide of you yourr nose nose e,” say sayss Kristie Strreic eicher her,, a br brow ow exp ex e ert er rt and co-owner of Striiike in Los Ang An eles. “Where e th the pen int inters erssect ectss the th bro b w is the start.” Twe weeze eze an any y hair between the starting po oint intss of of both your bro ows. ws If th they ey beg begiin wider than th ir pre the p scribed star a ting gp points, narrow the gap by sh hadi ading ng in i with a brow pen ncil cil,, usin using g hair hai like e stro okes. To det determ ermine ne yo ourr brow’s tail, “angl gle the pen di diago agonal na ly from yourr nostr tril to you ur eye’ eye’ss outer corner cor ner,” ,” Kri Kristi stie e says says.. “Wh “Whe Wh re the pen cros o ses your bro row w bone bone is the tail.” If you yourr brow browss pete peter out earlier than tha n wher where e the th pen cr cro osses your brow bone, stenccil in a long lo er tail with a wat waterer-res resist istant ant prrodu o ct.

SHAPE FEBRUARY 2018 | LOOK GREAT |

Look Great News

BEST HAIR DAY EVER

HEAR, HEAR

BRIGHT-ON BALMS Clarins Instant Light Lip Comfort Oils ($36 each) are plant-based lubes that provide the comfort and hydration of a balm with the sheen of a gloss. Sport the non-sticky oils solo for a touch of moisture or over any lipstick to intensify its shade.

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“Confidence breeds beauty.” ESTEE LAUDER, LATE CO-FOUNDER OF ESTEE LAUDER COMPANIES

TEXT DAWN CHEN & MARA SANTILLI MAIN PHOTOS 123RF.COM

here’s science behind the wave of euphoria that washes over you on a good hair day. “It can make you feel in control, which causes conﬁdence to swell,” says Vivian Diller, a psychologist in New York City. And that burst of self-esteem ﬂows through your entire body. “A positive outlook can contribute to physical changes that improve longevity, like a slower heart rate, better circulation, and stronger immunity,” Vivian says. Plus, the effect can be contagious. When you exude good vibes, others perceive you as bolder and stronger, she says. One way to score radiance? Try the new Korean Gloss Anti-Frizz Treatment at Salon Vim and Mi The Salon. It uses a water-based formula to infuse your hair with hydrolysed keratin and marine collagen. This is said to strengthen it from within so the effects last a longer time. Expect softer, smoother and shinier strands for up to three months post-treatment. Hair will also dry in half the time after showering as it becomes less porous. Just one caveat: for best results, give the protein and collagen time to be fully absorbed by not washing your hair for 72 hours. Call 6884-7757 for bookings and more information.

THE RIGHT STEPS LAYER YOUR SKINCARE FOR MAXIMUM RESULTS.

We’ve come a long way from the usual threestep (cleanse, tone and moisturise) routine. With new categories sprouting up over the years, your beauty shelf is likely well-stocked with an arsenal of products for clear, glowing skin. Lesser known is the fact that there’s actually a right way to layer your skincare. Using products in the wrong order is not only ineffective, but wasteful, too. Your regime for morning and night should be a little different, but the best rule of thumb to follow is to always apply your products from the lightest consistency to the heaviest. By doing this, you’re sealing in the goodness of lighter products like serums, giving them more time to sink deeper into skin. If you did the reverse and layered on a thicker, oil-based cream ﬁrst, lighter, waterbased products won’t be able to penetrate the dermis. Once you’re done with cleansing, here’s how to layer the rest of your skincare. Don’t fret if you aren’t following all the steps below – just skip ahead to the next one!

TONER OR FACIAL MIST Skin is like a sponge. If it’s dry, it can’t suck in and retain as much moisture. When it’s a little moist, it is more receptive to the rest of your skincare. Think of your toner or facial mist as a prep step. Both have a softening effect and help to hydrate, so your skin can better absorb other products.

ESSENCE OR BOOSTER These are both lightweight and watery. They’re not as potent as serums but are still nutrient-dense. Many essences also contain ingredients that help to speed up cell renewal.

SERUM Serums tend to be slightly thicker than facial essences, and are also jam-packed with potent actives, like antioxidants or vitamins. They are formulated to target speciﬁc skin issues like pigmentation or loss of elasticity. CREAM No matter what your skin type, you still need a moisturiser. Daytime creams tend to be more lightweight – so you can apply makeup without feeling greasy or looking shiny – and are more focused on protection and support. The slightly thicker consistency of a night cream is usually due to ingredients that help lock in hydration, repair and restore skin, and boost its natural moisture barrier.

OIL Facial oils are great for rebalancing and deeply hydrating skin, as well as adding a glow. If yours is oilier, you may opt to only use this at night. You can also combine this step by mixing in two to three drops of facial oil into your moisturiser. SUNSCREEN & OVERNIGHT MASK Top off your skincare with a sunscreen that offers at least SPF30/PA+++ protection to ward off UV rays. At night, consider using a sleeping mask to nourish your skin and enhance its regenerative abilities while you sleep. The thicker consistency of the mask will also help to seal in moisture so your skin doesn’t dry out overnight. SHAPE FEBRUARY 2018 | LOOK GREAT |

Look Great

MEET YOUR NEW SMOOTH BEAUTY MOVE

Perhaps your notion of a primer is limited to something you apply before foundation so your makeup glides elegantly onto your skin and stays all day. And you’re not wrong. In fact, primers were created back when cosmetics were heavy and cakey, and needed some extra slip. But these days, with more advanced technology and formulations, the primer has evolved into a beauty wunderkind, taking on all kinds of new skinboosting functions – and turning into the active woman’s best pregame beauty trick. PRIMER GOALS The purpose of a primer has always been to smooth the texture of your complexion by ﬁlling in ﬁne lines and pores so makeup goes on nicely and lasts, says Derek Selby, the global ambassador for Cover FX. “The molecules in a primer

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are large, so they sit on the skin’s surface, creating a breathable veil,” Derek adds. The colour pigments in your foundation, in turn, settle over this smooth surface instead of being absorbed or creasing, hence primer’s ability to give your foundation real staying power. But the newest examples actually double as skincare, says Neah Williams, lead makeup artist at Blushington Makeup & Beauty Lounge in New York City. “They’re loaded with special ingredients that target everything from oiliness to dullness, and uneven skin tone,” she says. In short, they’re your oneminute secret beautiﬁer before you even put on makeup. SO HOW DO YOU USE THEM? Primer should be applied directly under your foundation. “If you use moisturiser, serums, or beauty oils, put them on ﬁrst,” Derek says. “For all-over application, I like to pat

them in with my fingers so I can really work them into the skin to fill in pores and lines.” Primers can also be spotapplied with a makeup sponge to problem areas, like where you have large pores or dry patches, says Troy Surratt, a celebrity makeup artist and creator of the eponymous line. There are also primers for particular features. “Eye primers and lip primers help with the way makeup wears in those areas,” Derek says. Your eyes move more than, say, your cheeks, so eye primers are designed to withstand repetitive motion and its creasing effects on your eye makeup. Similarly, the lips hold specific challenges for your makeup, namely speaking, drinking, and eating. “Primers can keep lipstick from migrating into lines around the mouth,” Derek says. Read on to find your best formula.

TEXT DIDI GLUCK MAIN PHOTOS 123RF.COM

Reﬁning, illuminating, pore-shrinking, tone-evening... The latest primer formulas do a lot more than get your makeup to stay put all day (though they accomplish that beautifully, too).

SHAPE FEBRUARY 2018 | LOOK GREAT |

Look Great

SMOOTH OPERATORS CALM REDNESS Look for a colour-correcting formula with pigments that even out the skin tone, like Smashbox Photo Finish Foundation Primer – Color Correcting Adjust ($72, Sephora).

BOOST RADIANCE For a more luminous look, choose a formula with reﬂective pigments or a bit of iridescence to give skin a healthy-looking glow, like Beneﬁt Cosmetics The Porefessional: Pearl Primer ($54).

SAVE DRY SKIN A two-in-one moisturising primer cuts a step from your regimen while keeping you looking dewy. Try Ren Perfect Canvas Silicone Free Skin Finishing Serum ($90, Escentials) that restores moisture, and smooths, plumps as well as mattiﬁes skin.

DIMINISH THE LOOK OF LARGE PORES The new blurring and ﬁlling formulas help minimise the appearance of pores. Try Guerlain Blurring Active Base Smoothing And Blurring Face Primer ($71, Tangs).

ADDRESS THE SIGNS OF AGEING Extra SPF is a must for naturally weathered skin. Try Kanebo Tone Up Primer ($92, Takashimaya D.S.) that illuminates your skin while offering SPF15.

CONTROL OIL For a primer with sebumabsorbing properties that keeps shine in check in even in the most extreme conditions, try Urban Decay De-Slick Complexion Primer ($55).

SHINE, SHIMMER, GLITTER

TEXT GENEVIEVE MONSMA PHOTOS CLAIRE BENOIST STYLING ALMA MELENDEZ/HALLEY RESOURCES

Go for major impact with these makeup, nail and hair tricks from the pros.

SHINY, HAPPY GLOSSES Too Faced Melted Latex LiquiямБed High Shine Lipstick in But First, Lipstick ($33, Sephora). Hourglass Extreme Sheen High Shine Lip Gloss in Icon ($46, Sephora).

SHAPE FEBRUARY 2018 | LOOK GREAT |

Look Great

GLEAM TEAM Cover FX Custom Enhancer Drops in Moonlight ($65, Sephora). Becca Shimmering Skin Perfector Poured Highlighter in Opal ($58, Sephora).

Shine

FOR POLISH AND RADIANCE, GO FOR GLOSSY FINISHES, WHICH REFLECT LIGHT.

MAKE YOUR LIPS POP To help glossy lips stand out, Jessica Hill, a makeup artist with Blushington Makeup and Beauty Lounge in New York City, recommends sporting velvet-matte foundation on the rest of your face. LIGHT UP YOUR LIDS “I love applying a touch of translucent lip gloss over eyeshadow for a holiday look,” says Derek Selby, a makeup artist and a global ambassador for Cover Fx. “Parties are often candlelit, so the gloss reflects the flickering light and makes your eyes dazzle.” GET TIPS THAT TWINKLE Top a metallic nail lacquer with a super glossy topcoat, and you’ll score a shiny, chrome-like finish, says Jin Soon Choi, the creator of the eponymous nail lacquer line. ACCESSORISE YOUR HAIR Tommy Buckett, a celebrity hairstylist and Garnier haircare consultant, has used vintage brooches to adorn buns – and once even braided cocktail rings into a fishtail. Inspired.

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Shimmer ADD OPALESCENCE TO CREATE A SHEEN THAT’S A TAD MORE HIGH-BEAM THAN GLOSS.

HIGHLIGHT RIGHT “Choose a highlighter shade that enhances your skin tone,” says Derek, who prefers silver or champagne for fairer skin and bronze, gold or copper for medium to dark complexions. Then apply it strategically: “I like to tap highlighter onto the tops of cheekbones, at the temples, and on the eyelids for what I call the surprise effect; you catch a glimpse of glimmer when you blink.” Derek also suggests dotting highlighting cream under and over the brow to create the illusion of a lift, at the inner corners of

the eyes to wake them up, and on the centre of the lips to give some fullness. BEDECK YOUR BODY “Mix a few drops of highlighting liquid into a generous squirt of body lotion, then apply anywhere skin will be visible, like your legs, shoulders, or decolletage,” Derek says. DIY BLING RING Paint eight ﬁngertips with a pastel cream colour, then paint just your ring ﬁngers with a shimmery version of the same shade (think pale pink with a rosegold accent).

Glitter

GLITTER IS DARING IN TERMS OF TEXTURE, AND IT’S ALSO DAZZLING. GO MEGA WITH YOUR MANI To put glittery nails in the spotlight, Jin Soon suggests painting them with an understated sheer neutral. Then, while the lacquer is still tacky, sprinkle on loose glitter. Set with clear topcoat. You may also try a glittery topcoat if loose glitter is a mess in your mind. FIRE UP YOUR STYLE “Use glitter hairspray to set your do by lightly misting your whole head,” says Rita Hazan, a celebrity colourist and hair colour authority. “Or spray strategically, as you would on a ponytail, bangs, or the underside of the hair after creating an updo.” DRAW ON SPARKLE “Add rock-star sizzle to your makeup with a glittery eyeliner,” says Wende Zomnir, co-founder and chief creative officer of Urban Decay Cosmetics, who likes to apply the brand’s Heavy Metal Glitter Eyeliner to her top lash line, and a sparkle-free, complementary colour to her bottom lashes.

SILVER AND BOLD YSL Beaute La Laque Couture in 54 Studio Silver ($40). Nails Inc Caffeine Hit in Rise and Grind (£11 or S$19.95, www.nailsinc.com).

SHAPE FEBRUARY 2018 | LOOK GREAT |

ASTIQUE THE AESTHETIC CLINIC SPECIAL

TOP-TO-TOE BEAUTY Celebrate Chinese New Year on a glowing note with Astique The Aesthetic Clinic’s wide range of face and body treatments that’ll help you look and feel amazing.

Family reunions won’t feel like a drag when you look good enough to turn heads. Astique The Aesthetic Clinic can bring out your best features with its selection of face and body treatments designed to rejuvenate your complexion and enhance your figure. Performed by qualified and experienced doctors, the FDAapproved medical aesthetic treatments range from non-surgical facelifts to fillers, and require minimal downtime. Whether your concern has to do with deep wrinkles, loss of skin volume, stubborn fat, pigmentation, dullness or dark circles, there’s a treatment to tackle your skin woes.

Plump up your skin

Fillers redeﬁne and improve your facial features, yet require no

surgery. For example, if you want a higher nose bridge and sharper nose tip but don’t want to go under the knife, nose fillers can help. There are also other fillers available, designed to address loss of volume in your cheeks; to give your chin that desirable, V-shaped look; to minimise the appearance of nasolabial folds, facial lines and wrinkles; and to give your complexion a firmer, plumper look and feel. Astique’s consultants will advise on the types of fillers suitable for you.

Get Voluma @ $999 nett, and Juvederm ﬁllers @ $699 nett.

Eliminate stubborn fat

Freeze stubborn fat with Zeltiq CoolSculpting, an FDA-approved, non-surgical treatment that uses controlled cooling to destroy fat

ABOUT THE DOCTOR

cells underneath the skin. The cool sculpting system includes a wide range of applicators that are optimised to ﬁt different body shapes and sizes. For example, the latest applicator, Cool Advantage, was created to target smaller areas of the body in just 35 minutes. Enhance your results with Radio Frequency sessions that promise to tighten skin and stimulate collagen.

Get two sessions of Zeltiq CoolSculpting and four sessions of Radio Frequency @ $1,400 nett.

Address common skin problems

Using a combination of yellow and green lights, the Dual Yellow brightening laser treatment combats various skin concerns, such as dark spots, pigmentation, age spots due to sun damage, melasma, stretch marks and acne. Fast and precise, it delivers impressive outcomes with reduced skin damage and discomfort.

Get 10 sessions of Dual Yellow treatment@ $2,354 nett.

Rejuvenate your skin

Pamper yourself with Astique’s signature facial, which includes steaming, exfoliation, extraction, massage, and a mask. Combine this with Radio Frequency to nourish and ﬁrm up your skin at the same time. Your complexion will look smoother, feel more hydrated, and have a beautiful glow about it.

Get two sessions of Radio Frequency and ﬁve sessions of Signature Facial @ $642 nett.

A graduate of the National University of Singapore, Dr Celine Leong has been practising aesthetic medicine full-time since 2010. Her postgraduate qualifications include a Graduate Diploma in Family Medicine (GDFM) and a Diploma in Aesthetic Medicine. She has also attained certificates of competency in administering dermal fillers and chemical peels, and performing laser treatments for hair removal, fractional skin resurfacing, and intense pulsed light, among others. Dr Leong is a member of the American Academy of Aesthetic Medicine, and continues to further her knowledge in overseas conferences and workshops. She has a special interest in lasers, Botox and fillers. She believes that a holistic skincare approach – one that combines safe and effective procedures with an appropriate daily skincare regime – will help everyone look her best.

Astique The Aesthetic Clinic: #08-00 Shaw House, tel: 6732-3801, www.astiqueclinic.com.sg

MA KUANG MKB TCM WELLNESS CENTRE SPECIAL

TRADITIONAL GOALS Look to centuries-old Traditional Chinese Medicine techniques to help you achieve your ideal figure, naturally and safely.

If getting into shape is one of your goals in the Year of the Dog, try Traditional Chinese Medicine (TCM). For many years now, its practitioners have used this ancient treatment for slimming and weight management. TCM involves a range of therapies, from acupuncture to massage, to facilitate natural weight loss by improving your overall health, boosting your metabolism, encouraging your body to eliminate toxins, suppressing your appetite so that you don’t overeat, and stimulating blood circulation. Ma Kuang MKB TCM Wellness Centre offers several therapies designed to help you slim down. In TCM, excess weight is said to be due to overeating, postpartum swelling, stress or age. Depending on the issue that has caused you to gain or retain weight, you’ll be prescribed a personalised slimming treatment to ensure you get great results, fast. Your TCM physician will also analyse your body constitution before recommending the right therapy. These include:

Acupuncture

This popular treatment stimulates speciﬁc acupoints to modulate your meridian system, which in turn suppresses your appetite. At the same time, it regulates your metabolism and encourages fat burning. The best part is acupuncture can be used to target speciﬁc areas, such as the belly, arms and thighs.

Tuina

This is the most recommended slimming treatment at MKB. It combines massage, trigger point and other manual techniques to stimulate acupoints, the meridian system, muscles and/or nerves, in order to unblock the ﬂow of qi (vital energy), improve circulation,

regulate visceral function and boost the immune system. To optimise weight loss, your physician may recommend the Slimming Tuina Therapy. It focuses on the abdominal region to improve circulation and eliminate toxins.

Abdominal Detox Massage

The therapist massages along the meridians to restore visceral functions and strengthen your constitution, so as to facilitate weight loss and its maintenance. However it does not cause any discomfort. These strategies aim to normalise visceral function, rebalance qi, improve circulation, and regulate mood swings, so that the endocrine system can do its job, and the body can function more effectively to get rid of excess water, waste and toxins.

No unpleasant side effects

Not only will they help manage your weight, TCM therapies can also help treat other issues such as stress and bloating. MKB assures the treatments are safe, with little or no side effects like dizziness, dry mouth, nausea and palpitations. And best of all, there’s no need to starve as there’s no painful dieting involved.

SPECIALLY FOR SHAPE READERS Present this page at any Ma Kuang MKB TCM Wellness Centre to enjoy the following promotions. By appointment only.

1. FIRST-TRIAL SPECIALS, $28 EACH • TCM Slimming One session of slimming acupuncture, and a 30-minute abdominal massage using specially formulated essential oils. • TCM Facial Scraping for radiant and glowing skin One 60-minute TCM facial treatment that includes cleaning, toning, blackhead removal, facial scraping and face mask. • Therapeutic Lymphatic Bust Massage One 30-minute bust massage for bust enhancement and elasticity, and a 15-minute abdominal massage.

Valid till Feb 28, 2018. First-time customers only.

2. BUY-4-GET-2-FREE TRIPLE HYALURONIC ACID BRIGHTENING ENZYME TREATMENT (worth

$1,428)

Enjoy triple-enhanced skincare (for revitalisation, age-defying and skin brightening), along with the use of medical-grade products and a high-frequency machine for radiant, plump and well-hydrated skin. Individual results may vary. Valid till Feb 28, 2018. Prices stated are inclusive of GST.

Scan here to visit MKB's Facebook page.

Ma Kuang MKB TCM Wellness Centres are located at Blk 722, Ang Mo Kio Ave 8, #01-2829, tel: 6459-3882, and 9 Scotts Road, #06-04 Pacic Plaza, tel: 6339-6580 Opening Hours: Mon-Fri: 10am-9pm; Sat, Sun & public holidays:10am-8pm. Closed on eve of,1st & 2nd day of Chinese New Year. For more details, visit us at www.mkb.com.sg.

Look Great

IT TAKES

TWO Pull off these matching sporty outfits with your significant other. Photography ZAPHS ZHANG Art direction RAY TICSAY Styling ANGELA CHU

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ON HER Bro Fitwear polyesterblend sports bra, $95, from Eclecticism + Lauren Jasmine. Cotton jacket, $379, from Fred Perry. Polyester leggings, price unavailable, from H&M. Trainers, $168, from Fila. Satin bag, $259, from Calvin Klein Performance.

ON HIM Polyester jacket, $169, and fitted cotton knit pants, $79, from Asics. Patrick leather sneakers, $139, from Star Three Sixty.

TA P F O R MORE

SHAPE FEBRUARY 2018 | LOOK GREAT |

Look Great

ON HIM Puma x Han Kjobenhavn cotton-blend sweater, $180, and pants, $180, as well as satin jacket, $159, from Puma. Leather sneakers, $259, from MBT.

TA P F O R MORE

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ON HER Polyester racerback sports bra, $59, from Asics. Polyester-blend windbreaker, $74.95, pants, price unavailable, and cotton fanny pack, $29.95, from H&M. Leather sneakers, $199, from MBT.

SHAPE FEBRUARY 2018 | LOOK GREAT |

Look Great ON HER Cotton cropped top, $59, from Puma. Polyester jacket, $20, from Cotton On Body. Polyester tights, $189, from Calvin Klein Performance. Leather sneakers, $199, from Asics.

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ON HIM Cotton sleeveless hoodie, $44.95, from H&M. Satin jacket, $208, cotton knit pant, $148, and leather high-cut sneakers, $238, from Fila.

TA P F O R MORE

SHAPE FEBRUARY 2018 | LOOK GREAT |

Look Great ON HER Jason Wu x Fila cotton dress, $128, and knit zip top, $318, from Fila. Canvas sneakers, $169, from Fred Perry. PHOTGRAPHY ASSISTANT SHERMAN SEE-THO STYLING ASSISTANT TRICIA FAN HAIR EILEEN KOH, USING KEVIN.MURPHY MAKEUP GINGER LYNETTE, USING NARS COSMETICS MODELS ANNA FESO/MANNEQUIN & DEVON K/MANNEQUIN

TA P F O R MORE

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ON HIM Hexagon polyester-blend crew top, $99, from Asics. Polyester shorts and leggings, $158, from Fila. Leather sneakers, $189, from Fred Perry. Canvas backpack, price unavailable, from Cos.

SHAPE FEBRUARY 2018 | LOOK GREAT |

EVENTS, PROMOTIONS & NEWS

Spotlight AN ALL-IN-ONE

SCULPT YOUR WAIST Say goodbye to love handles with these hightechnology wearables. The Slendertone Abs7 Unisex uses electrical muscle stimulation to firm up the abdominals. It’s the most advanced in AIBI’s toning belt range, and has been clinically proven to give users visible results in just weeks. For maximum ab definition, follow any of the seven AIBI fitness programmes while using the toning belt. If you’re looking for fat loss in the mid-section, try the Lumidiet, a weightloss band that uses LED technology to break down fat cells. The light from the LED penetrates the skin, targeting fat found under its deepest layers. In addition, Lumidiet can be synced to your phone via an app to help you track your daily activities and progress so you can effectively work towards your weight-loss goals. The Slendertone Abs7 Unisex is $399 and the Lumidiet, $799. Both are sold at all AIBI outlets. Visit www.aibifitness.com.

ULTIMATE COMFORT The shoes by MBT are known for their uniquelycurved midsoles, created with the brand’s patented technology that promotes a gentlerolling motion to increase muscle activation with every step. In celebration of it 21st anniversary, the brand has launched Racer 18 running shoes for men and women. They are made with all-new ultra lightweight mesh for breathability and have standard single foam midsoles as recommended by the American Podiatric Medical Association. They also provide runners with the ideal midfoot strike as they are designed with a proper midfoot platform. Put the Racer 18 on and experience your smoothest run ever. Available at $199 from MBT’s Paragon and Suntec City Mall outlets. Visit www.mbt.com.

Do you have more beauty products than you actually need? It’s time to declutter and opt for multipurpose products like Bio-Oil – a great daily moisturiser to use on your face and body to prevent your skin from drying out, especially if you work in an airconditioned office all day. This skin saver is also effective as a shaving oil. Frequent shaving can strip skin of necessary surface oil, and Bio-Oil prevents that by supplementing it with vitamin E to retain moisture. Infused with rosemary oil, it is also great as a makeup remover. Bio-Oil comes in three sizes: 60ml ($15.50), 125ml ($25.90) and 200ml ($35.90). Available at leading pharmacies, personal care stores and selected hospitals.

DELICIOUS GOODNESS It seems like everyone can’t get enough of acai, and it’s no surprise why. The superfruit has many beneﬁts, including boosting weight loss and improving heart health. Coocaca (pronounced “coo-ka-sa”), a health food joint, serves acai in bowls and smoothies, including the bestselling Pure Vida ($12.50) with Coocaca’s very own organic acai and berry base mixed with banana and coconut water, as well as a mini acai bowl for kids. Besides acai bowls, salads and sandwiches such as Roast Beef Sandwich ($5.80) are also available. Its ﬂagship store at #01-K1 Liat Towers also has a range of nutrient-rich cold-pressed juices, including Acai Berry Punch, plus retail goods, like home-made Premium Granola ($10, 220g) that is exclusive to this store. Plus, get $2 off your coffee or tea when you buy a sandwich or salad at Liat Towers or Coocaca’s other outlet at #01-03 Orchard Building. Visit www.coocaca.sg.

REVITALISE YOUR SKIN FITNESS MEETS INNOVATION Pure Fitness has opened its third outlet at Ngee Ann City. Spanning 2,601 sq m, the gym offers diverse equipment – from a 30m sprint track to Olympic weightlifting and powerlifting platforms. It also has an Innovation Lab, where members can access the latest fitness creations. These include Life Fitness bikes equipped with VirZoom technology that provides a virtual reality cycling experience while capturing data, like your pedal speed, resistance and heart rate. Prefer group classes? Check out The Trip, an indoor cycling class in a studio with cinema-quality projection. You experience an instructor-led workout while watching videos on a 270-degree screen. It feels like cycling while watching an IMAX film. Post-workout, head to the sauna, relax in the lounge or grab a superfood smoothie, sandwich or salad at Nood Food. Call 6100-8898 or visit www.pure-fitness.com.

CHEERS TO BETTER HEALTH This Chinese New Year, instead of soft drinks, quench your thirst with YOU-C1000 vitamin drink. It’s fortiﬁed with 1,000mg of vitamin C and other nutrients, making it a healthy and refreshing beverage. Vitamin C is a powerful antioxidant that helps to promote good skin and, more importantly, it’s essential for building a strong immune system. YOU-C1000 comes in three ﬂavours: orange, apple and lemon, and is $9 for 6 bottles at all NTUC and Cheers stores. Visit www.youc1000.com.

Want dewy skin or a more youthful look? Eversoft Skinz Hydra Nature can help you to achieve both. The new hydrating range was developed to lock in moisture. Unlike many other products formulated with water, Eversoft Skinz Hydra Nature products have concentrated bamboo extract water, which has nourishing components, like amino acids, polyphenols and vitamins. They are also formulated with antioxidants to boost radiance. Eversoft Skinz Hydra Nature Revitalising Essence, the star product, contains 62 per cent of a bamboo extract concentrate, plus a mix of 13 natural plant oils that form a barrier on the skin’s surface to prevent moisture loss and optimise absorption of the essence and the other products in the range. Get Hydra Nature Revitalising Essence ($49.90, 40ml) and the rest of the range at leading supermarkets, hypermarkets, selected beauty stores and at Lazada and Qoo10. Visit www.eversoft.sg.

BECOME STRONGER THAN EVER Want to help your loved ones stay true to their 2018 health resolutions? Kick-start their fitness goals by buying them a Pure Power Pack from Pure Fitness. It includes a one-month pass to Pure Fitness and Pure Yoga, $35 worth of Nood Food vouchers, $35 worth of Pure Apparel vouchers, and two guest passes. With access to all six Pure Fitness And Pure Yoga outlets, your friends and family can’t make excuses to avoid working out. Pure Fitness gyms are known for providing special facilities to cater to different sports and fitness programmes. There are also open functional training areas complete with up-to-date gym equipment to suit all types of workouts. From now till the end of February, purchase the Pure Power Pack at $250. Visit www.pure-yoga.com or www.pure-fitness.com.

Stockists

ASICS #04-10 Paragon (6836-6627)

COS #03-23/23A Ion Orchard (6238-8933)

FRED PERRY #B1-01 Ion Orchard (6509-8157)

PUMA #04-43/44 Paragon (6235-3952)

TANGS AT TANG PLAZA 310 Orchard Road (6737-5500)

BENEFIT COSMETICS #02-15 Westgate (6639-9496)

COTTON ON BODY #B1-52A/53 & 62/63 Wisma Atria (6734-8702)

H&M #B2-28 to 31 & #B3-27 to 34 Ion Orchard (6509-8702)

SEPHORA #B2-09 Ion Orchard (6341-9017)

UNDER ARMOUR #01-07/08 Orchard Central (6634-2033)

ECLECTICISM + LAURENÂ JASMINE #B1-06 Wheelock Place (6735-0543)

LORNA JANE 4 Ann Siang Hill (8221-8641)

STAR 360 #03-08 Paragon (6734-0014)

YSL BEAUTE #B2-34 Ion Orchard (6509-7423)

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