Athe45ysgshape singapore october 2015 by fliperouseh

JOIN OUR NE ALL-IN- W O FITNESSNE EVENT! PG 40

WWW.SHAPE.COM.SG

SINGAPORE OCTOBER 2015 I $6.00

Change Your Body The No-BS workout by celebrity trainer Jillian Michaels

DOES YOUR MAN LIKE YOU FAT? Get smart about health insurance Pg 50

HONG KONG TV STAR BERNICE LIU:

“Five-hour hikes? No problem!”

CHEAPO TIPS TO EATING HEALTHY #TRENDING

Super smoothie bowls

5 painless ways to lose belly ﬂab

October 2015 100 On The Cover 22 HONG KONG TV STAR BERNICE LIU This ﬁt celebrity loves the great outdoors. Fivehour hikes? No problem!

44 DOES YOUR MAN LIKE YOU FAT? How the people you love are wrecking your diet.

48 FIVE PAINLESS WAYS TO LOSE BELLY FLAB Get trim with these easy lifestyle tweaks. 66 CHANGE YOUR BODY The No-BS workout by celebrity trainer Jillian Michaels.

80 #TRENDING SUPER SMOOTHIE BOWLS How to make your own wholesome treat.

84 CHEAPO TIPS TO EATING HEALTHY Adopting a better diet doesn’t have to cost a fortune.

Get Smart About Insurance 50 MEDISHIELD LIFE What you should know about the compulsory health insurance scheme for Singaporeans and PRs. 53 YOUR HEALTH, COVERED With the new MediShield Life taking effect next month, does it still make sense to buy private health insurance?

Shape Your Life f 17 NEWS Why morning showers rock, the secret to long-term happinesss and how sex can make you smarter. er.

20 ESCAPES The Singaporean spirit of giving, plus a helpful travel companion.

2 | SHAPE OCTOBER 2015

October 2015 44

Get Fit 58 NEWS Master the box jump, stay-ďŹ t vacay tips and hot happenings.

60 WHAT A MATCH New mother-and-child garb to keep you both looking cute.

62 LET THE KID PLAY Alternative activities for children.

74 SUCCESS STORY How one woman dropped 22kg in two years.

Live Healthy 41 NEWS Take your eyes off your smartphone, vet tips for exercising with your dog, and more.

4 | SHAPE OCTOBER 2015

October 2015 95

Eat Right 75 NEWS Better fat burn, what your man should eat more of, and new munchies to try.

88 QUICK & HEALTHY Absolutely delicious recipes featuring the freshest ingredients.

Just for Shape readers… 30 SHAPE RUN 2015 Our 10th

Look Great

anniversary run was a blast. Were you there?

95 NEWS Put your shades on, lightweight hair

38 SHAPE YOGA Singapore’s largest

volumisers and when you shouldn’t wear skinny jeans.

98 SLICK ’EM ON Facial oils for different skin types. 100 BACK TO BLACK Fresh takes on wardrobe staples.

women-only outdoor yoga event.

40 SHAPE ACTIVE Join our new all-inone ﬁtness event!

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111 CLS TOUCHE Win a RLT+ Derma Restorative Skin Therapy treatment worth $185.

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unlimited access to Platinum Yoga for only $50.

120 STOCKISTS

110

115 GLOW Win a Glow FaceFresh Deep Detox Black Mask worth $49.90. k Masg; UP $49.90) 117 TRUE YOGA Win a free yoga session with a friend worth $76. 116 SUBSCRIPTION COVER LOOK Photography TAN WEI TE Assisted by ANGELA GUO Styling DOLPHIN YEO Assisted by ANGELA CHU Art Direction RAY TICSAY Make up DILY WANG FROM FACE BISTRO USING CHANEL Hair EILEEN KOH (HP:93868930) Swimsuit SEAFOLLY

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Group Editor-In-Chief Caroline Ngui (nguislc@sph.com.sg) Group Editor Raymond Goh (raygoh@sph.com.sg) Editor Li Yuling (liyuling@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) Creative Director Jonathan Chia (jonchia@sph.com.sg) Associate Art Director Ray Christian Ticsay (rayt@sph.com.sg) Designer Lana Nguyen (nlan@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 Darren Chang (darrenc@sph.com.sg) ● Jasper Yu (jasperyu@sph.com.sg) ● Vee Chin (veechin@sph.com.sg) ● Vernon Wong (vernwong@sph.com.sg) ● Winston Chuang (wchuang@sph.com.sg) ● Zaphs Zhang (teolc@sph.com.sg) Photography Assistant Cheryl Raharjo (craharjo@sph.com.sg) Contributing Photography Assistant Angela Guo Editorial Support Executive Jacqueline Yik (jacyik@sph.com.sg) Creative Services Director Ong Ting Nee (tingnee@sph.com.sg) Creative Services Editor Grace Chua (cshgrace@sph.com.sg) Creative Services Associate Editor Cadence Loh (cadencel@sph.com.sg) Creative Services Senior Writer Nida Seah (seahnida@sph.com.sg) Creative Services Assistant Project Manager Nurasyidah Abdul Razak (nsyidah@sph.com.sg) Creative Services Art Director Neccol Woo (neccolw@sph.com.sg) Creative Services Associate Art Director Feng Ling (lingfeng@sph.com.sg) Creative Services Senior Designer Adeline Eng (enggh@sph.com.sg) Creative Services Designer Tham Siew Yee (thamsy@sph.com.sg) Creative Services Contributing Designers Eunice Tan (eytan@sph.com.sg) ● Caren Lim (carenlim@sph.com.sg) Creative Services Executive Martha Chin (mnychin@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 Jessie Wong (jwongpx@sph.com.sg) Managing Director Maureen Wee (weekfm@sph.com.sg) General Manager Diana Lee (leemld@sph.com.sg) Senior Director – Sales Alice Rappa (alicere@sph.com.sg) Associate Ad Sales Director Korena Soo (korenas@sph.com.sg) Senior Account Manager Andy Peh (andypeh@sph.com.sg) Assistant Account Manager Esther Sim (simly@sph.com.sg) Group Account Managers (Key Account Management) Daphne Chong (dapchong@sph.com.sg) ● Doreen Liu (ldoreen@sph.com.sg) Senior Account Manager Andy Peh (andypeh@sph.com.sg) Account Manager Rachel Chin (rachchin@sph.com.sg) Marketing Team Head Patricia Ong (patong@sph.com.sg) Marketing Team Lead Caron Chan (ccaron@sph.com.sg) Publishing Services Team Head Clara Ng (clarang@sph.com.sg) Senior Publishing Services Executive Mustapha Mohamed (musmohd@sph.com.sg) Senior Director – Sales (Regional) Alice Rappa (alicere@sph.com.sg) Senior Account Manager (Regional) Andy Peh (andypeh@sph.com.sg)

Chief Executive Officer Loh Yew Seng (lohys@sph.com.sg) Strategic Planning Director Foong Seong Khong (foongsk@sph.com.sg) Publishing Services Director Leong Tscheng Yee (leongty@sph.com.sg) Corporate Communications Head Chin Soo Fang (soofang@sph.com.sg) Vice-President, Human Resources Irene Lee (leebl@sph.com.sg) SHAPE SINGAPORE is published by SPH Magazines Pte Ltd, 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 KHL Printing Co Pte Ltd, registration no. 197801823M SPH Magazines registration no. 196900476M ● MCI (P) 100/01/2015 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. Subscription hotline: 6388-3838 or subscribe online: www.shape.com.sg

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

Visit Shape at www.shape.com.sg

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Advisory Board

AESTHETICS Dr Vanessa Phua, GP with an interest in aesthetics medicine, Asia Healthpartners 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 and Hair Transplant Clinic

PSYCHIATRY Dr Adrian Wang, consultant psychiatrist, Dr Adrian Wang Psychiatric and Counselling Care PSYCHOLOGY Daniel Koh, psychologist, Insights Mind Centre SPORTS MEDICINE Dr Jason Chia, head, Sports Medicine and 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 Associate Professor Tey Beng Hea, director, Weight Management Programme; senior consultant endocrinologist, Department of Medicine, Alexandra Hospital and Jurong Health Service

EXERCISE SPECIALISTS Joan Liew, director and personal trainer, Fitness Factory Tan Swee Kheng, kinesiologist, Fifth Ray Integrated Activities

INSTITUTE OF MENTAL HEALTH Call 6389-2222 or visit www.imh.com.sg.

GASTROENTEROLOGY Dr Gwee Kok Ann, medical director and consultant gastroenterologist, Stomach Liver and Bowel Clinic

PACIFIC HEALTHCARE Call the 24-hour hotline: (65) 6883-6966 or visit www.pachealthholdings.com.

GENERAL MEDICINE Dr Leslie Tay, general practitioner, Karri Family Clinic GYNAECOLOGY Dr Julinda Lee, obstetrician and gynaecologist, Paciﬁc Healthcare Specialist Centre Dr Tan Thiam Chye, consultant obstetrician and gynaecologist, KK Women’s and Children’s Hospital NUTRITION Jaclyn Reutens, clinical dietitian, Aptima Nutrition & Sports Consultants Pooja Vig, nutritional therapist, The Nutrition Clinic Vanessa McNamara, dietitian, www.thetravellingdietitian.com ONCOLOGY Dr Ang Peng Tiam, medical director and senior consultant, Medical Oncology, Parkway Cancer Centre Dr See Hui Ti, senior consultant, Medical Oncology, Parkway Cancer Centre

10 | SHAPE OCTOBER 2015

OPHTHALMOLOGY Dr Cordelia Chan, senior consultant ophthalmologist, Singapore National Eye Centre

NATIONAL HEALTHCARE GROUP Call 6496-6000 or visit www.nhg.com.sg.

PARKWAY GROUP HEALTHCARE (PGH) For information on PGH hospitals – East Shore, 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.rafflesmedical.com. SINGHEALTH Visit www.singhealth.com.sg. JURONG HEALTH SERVICE Visit www.juronghealth.com.sg. Any views expressed by the Members of the Editorial Advisory Board in this magazine are their own, and do not necessarily reﬂect the views of this magazine. Nor are they sanctioned by this magazine. Members of the Editorial Advisory Board do not, by virtue of their membership, endorse or support any product or service advertised, or articles featured in this magazine. The articles in this magazine are for your information only. Do not substitute them for the advice of a qualiﬁed healthcare practitioner or professional advisor.

From The Editor’s Desk

CHANGE YOUR MIND

YULING’S PHOTO WONG WEI LIANG

t the time of preparing this issue, the world lost Dr Oliver Sacks. The neurologist and author was well known for bestsellers like The Man Who Mistook His Wife For A Hat as well as Awakenings, which was made into a film starring the late Robin Williams. Besides his contributions to the fields of neurology and music therapy, he made medicine more accessible to the general public through his writings, which not only shed light on the intricate workings of the human brain, but also gave insight into the fascinating mind of a physician deeply engaged in his work. A prolific writer, Dr Sacks also contributed to Op-Ed, the opinion column in The New York Times (NYT). He shared incisive, thought-provoking and often personal reflections on a variety of subjects. On discovering he had terminal cancer, the irrepressible Dr Sacks expressed his desire “to write more… and to achieve new levels of understanding and insight” (NYT, Feb 19, 2015) even in his last months. And so he did – until he breathed his last on Aug 30. There is one piece by Dr Sacks that I’d like to share here in honour of his memory. Published in NYT on Jan 1, 2011, it suggested a different kind of New Year’s resolution – strengthening our brains in small ways – and ended with the following paragraph: “Whether it is by learning a new language, travelling to a new place, developing a passion for beekeeping or simply thinking about an old problem in a new way, all of us can find ways to stimulate our brains to grow in the coming year and those to follow. Just as physical activity is essential to maintaining a healthy body, challenging one’s brain, keeping it active, engaged, flexible and playful, is not only fun. It is essential to cognitive fitness.” The article was titled This Year, Change Your Mind. So this month, beyond exploring fresh ways to tone your muscles and fuel your body, I encourage you to feed your mind with something new. Don’t neglect the most important part of you.

LI YULING EDITOR (liyuling@sph.com.sg)

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12 | SHAPE OCTOBER 2015

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These stylishly rugged boots are part of Ecco’s Fall/Winter 2015 launch.

What a Fit for Fashion contestant’s meal looks like. High in protein and fibre.

This beautiful Reminder Band ($48, www.mindful.com.sg) has a simple but powerful message – let go of negativity. Also available in gold and rose gold.

Keep your teeth clean and bright with madein-Singapore Pearlie White The Real Red Toothpaste ($3.95, leading supermarkets).

Two thumbs up for Pixar’s Inside Out! Beautiful, hilarious and witty.

The Daylong suncare range keeps sensitive skin well protected from nasty UV rays.

14 | SHAPE OCTOBER 2015

The new Puma IgniteXT ($149) boasts a full-length midsole, highrebound cushioning, flex grooves on the outside and extra thickness, as well as heel support.

Midweek motivation!

Australian fitness apparel brand Lorna Jane is now available at Fit & Fab, #03-24 Raffles City Shopping Centre!

The cast of the new Channel 5 drama Lion Moms. Read our interviews with cast members Bernice Liu and Max Loong in this issue!

Treat yourself to a home spa day with the new Lâ&#x20AC;&#x2122;Occitane Aromachologie range (from $32). Everything smells absolutely divine!

Behind the scenes of this monthâ&#x20AC;&#x2122;s fashion shoot.

These cool Reebok dance threads will make you want to keep moving! Check out the new collection at #02-468, Suntec City Mall.

Each Etude House Loving Days fragrance set ($43.90) comes with 250ml body wash and 250ml body lotion.

See highlights of Shape Run 2015 on page 30.

New additions to the Philosophy Hope In A Jar range: Refreshing & Refining Oil-free Gel Cream ($62) and Overnight Recharging & Refining Moisturizer ($65).

SHAPE OCTOBER 2015 |

In the October issue…

JOIN OUR NE ALL-IN-OW FITNESSNE EVENT! PG 40

WWW.SHAPE.COM.SG

SINGAPORE OCTOBER 2015 I $6.00

Change Your Body The No-BS workout by celebrity trainer Jillian Michaels

DOES YOUR MAN LIKE YOU FAT? Get smart about health insurance Pg 50

Shape Your Life Celebrity

HONG KONG TV STAR BERNICE LIU:

etamorphosis A Celebrity Bernice Liu is not afraid

“Five-hour hikes? No problem!”

of change. In fact, her life over the past decade and a half has been

something of a textbook on the subject: From being crowned Miss Chinese International to acting in Hong Kong, China and Singapore, becoming a certiﬁed sommelier, producing award-winning wines and

CHEAPO TIPS TO EATING HEALTHY Change

managing a thriving food business, her personal adventure has taken many turns. Things look rosy for the multi-talented star, but she hasn’t forgotten her darker days, Bernice tells LI YULING over coffee and yoga. PHOTOGRAPHY WONG WEI TE ASSISTED BY ANGELA GUO

22 | SHAPE YOUR LIFE | SHAPE OCTOBER 2015

JOIN OUR NEW ALL-INONE FITNESS EVENT! PG 40

SINGAPORE

WWW.SHAPE.COM.SG

Your Body Super #TRENDING The No-BS

workout by smoothie celebrity trainer Jillian Michaels bowls

DOES YOUR

MAN LIKE 5 painless ways YOU FAT? to lose belly ﬂab Get smart about health insurance Pg 50

ctress. Dancer. Singer. Sommelier. Winemaker. Restaurateur. Capricorn. Hiker. Lover of poodles (she has seven!) and butterflies. Daughter. Sister. Aunt. Bernice Liu goes by many titles, but the last is probably her favourite. Halfway through having her hair styled for our photo shoot, Bernice leans over to show me pictures of her nieces and nephews on her iPhone. The 36-year-old is all mush when it comes to her family, especially her siblings’ children. On a short break from filming Lion Moms, a Channel 5 drama currently airing on weeknights at 10pm, the Canadian star is looking forward to taking her six-year-old niece (whose name we are not giving, at Bernice’s request) to school. “It will be her first day,” she says with a big smile. Bernice certainly has a way with kids. Just before this interview, she had talked her niece out of a tantrum over Skype. Along with her poodles, known collectively as the Macbailey Family, the actress also works closely with children’s charities. And she has good rapport with Lion Moms co-star Alexandra Tan, aged six, who plays her daughter Ada. “Alexandra’s a Capricorn, like me,” she says. “She can see how things will go before they happen, so she actually has good reasons for nagging her on-screen daddy (played by Max Loong, whom we also interviewed – see page 126).” Bernice manages to share a recent comic exchange between her two co-actors just before our stylist sweeps in with a bunch of swimsuits. In the photo studio, the former beauty queen is completely at ease before the camera. No surprise there, as this is the woman who won the hearts of viewers within a year of appearing on Hong Kong TV. “This is the first time I will be featured in a swimsuit,” Bernice lets on. “The closest I’ve come [to doing this] is when I wore a ballet leotard and skirt for a show, so this cover is really special!” She adds that she has been dancing since the age of three. Shying away from appearances in swimwear has probably been a wise move, since the high-profile actress never needed any extra attention. During Bernice’s TVB career between 2001 and 2011, the Hong Kong paparazzi were hot on her heels, documenting her meteoric rise to stardom, speculating about her failed romances, and ultimately, her decision to leave the company. But the love lost is all water under the bridge now. Perhaps it is significant only as part of a series of life events that took a heartbroken Bernice to Napa Valley, California, in 2008. There, she began her romance with wine and embraced a new identity

OCTOBER 2015 I $6.00

SHAPE OCTOBER 2015 | SHAPE YOUR LIFE |

Pg 22 Go behind the scenes of our cover shoot.

HONG KONG TV STAR BERNICE LIU:

“Five-hour hikes? No problem!”

Event

CHEAPO TIPS TO EATING HEALTHY

Download the digital edition for more exclusive content!

#TRENDING

Super smoothie bowls

5 painless ways to lose belly ﬂab

ell before sunrise on July 26, the atmosphere at Kallang Practice Track was electric. Decked out in white Skechers tops, the 10,000 Shape Run participants were all smiles and raring to go. Hosted by emcees Chew Soo Wei and Sampson Zee, the run kicked off with the 15km race, a new category introduced this year. The 10km, 5km and 1.8km Family Fun run were then flagged off consecutively. For the first time in Shape Run history, dads were allowed to take part as women were encouraged to join the Family Fun Run with their husbands and children. This year, finalists from the Miss Singapore International Beauty Pageant 2015 also participated to raise funds for charity. Beneficiaries included Lions Home For The Elders, Women In Need, needy secondary school students, and Singapore Visioncare Programme. After the run, participants received their well-deserved finisher medals and Orbis finisher tees. Still energetic, many women joined in the invigorating piloxing session led by True Fitness instructors. Others mingled, took photos and visited the sponsor booths to take part in contests and win exclusive giveaways. What a day!

BACK FOR THE 10TH YEAR, THE EVENT WAS A DEFINITE CROWD-PLEASER. BY DAWN CHEN PHOTOGRAPHY VERNON WONG, ANGELA GUO, CHERYL RAHARJO & JASPER YU

30 | EVENT | SHAPE OCTOBER 2015

SHAPE OCTOBER 2015 | EVENT |

Pg 30 More Shape Run pictures! Look Great Shop

Skincare oils are all the rage. Find one that suits you here. BY DAWN CHEN PHOTOGRAPHY TAN WEI TE

DHC Olive Virgin Oil ($68, Watsons) This additive-free organic olive fruit oil is recommended for dry skin. It soothes irritation and strengthens skin’s natural moisture barrier.

Laura Mercier Flawless Skin Infusion De Rose Nourishing Oil ($89, Takashimaya D.S.) This blend of oils – including those from rosehip, sunﬂower, macadamia and safflower seeds – is packed with antioxidants that protect cells against free radical damage.

TEXTURE Light

NOT READY FOR OILS?

e’ve been talking about the beneﬁts of skincare oils for a while, but if you haven’t warmed up to the idea, these new formulas might change your mind. Some are so lightweight, they are more watery than greasy. “These days, face oils are commonly used to hydrate skin and provide anti-ageing or healing beneﬁts,” says Dr Cheong Wai Kwong, a senior consultant dermatologist on Shape’s advisory board. “An easy way to incorporate one into your skincare routine is to use the oil in place of moisturiser at night. It penetrates the skin’s deeper layers while you’re asleep.” That said, Dr Cheong cautions that drier skin types tend to take better to oils than oily, acne-prone complexions.

Heavy

Estelle & Thild Super Bioactive Repairing Oil Complex ($101, Sephora) Use this silky formula to soften the appearance of ﬁne lines. Its star ingredient is marine microalgae, an antioxidant-rich extract said to be 550 times more effective than vitamin E.

If you have oily skin or simply prefer gels and creams, these products blend oil with other skincare ingredients.

Face mist Whenever you need a pick-me-up, spritz on L’Occitane Citrus Verbena Refreshing Mist ($25). Alcohol-free, it is infused with lemon essential oil and grapefruit extract for a refreshing dose of hydration.

The Body Shop Oils of Life Intensely Revitalising Facial Oil ($65.90) Boasting a combination of more than 10 botanical oils, including black cumin seed, rosehip and camellia, this has a slightly thicker consistency than the rest here. Still, it is absorbed within two minutes and leaves skin feeling plump.

Kiehl’s Daily Reviving Concentrate ($80) The main ingredients – ginger root, sunﬂower and tamanu oils – are said to have the effect of revitalising skin. The spicy scent is sure to perk you up in the morning!

Serum Shu Uemura Ultime8 Sublime Beauty Oil in Essence ($145) is a silky gel-serum. It contains a nourishing botanical oil complex, plus geranium oil that’s said to improve collagen production.

Moisturiser The Face Shop The Therapy Secret-Made Anti-Aging Cream ($46.90) has oat extract to strengthen skin, calendula extract to stimulate cell renewal and olive oil to improve ﬁrmness.

PRODUCT STYLING & ART DIRECTION LANA NGUYEN

Get more with our digital edition

SLICK W ’EM ON

98 | LOOK GREAT | SHAPE OCTOBER 2015

Pg 98 Massage tips for facial oil users.

PLUS!

Now available at

Pg 88 Bonus content! Only in the digital edition.

SHAPE OCTOBER 2015 | LOOK GREAT |

Your Life Shape

TEXT DAWN CHEN PHOTO STEFAN HAUCK/CORBIS

FIND BALANCE EVERY DAY!

Shower power Psych yourself up for the day by hopping into the shower ﬁrst thing in the morning. In a recent Herbal Essences survey on 1,000 women, nine out of 10 agreed that showering positively transformed the rest of their day, and was an easy way to escape life’s stresses. The majority of those who lathered up also reported feeling happier and more relaxed – and ready to face the tasks at hand!

SHAPE OCTOBER 2015 | SHAPE YOUR LIFE |

Shape Your Life News

Sex makes you smarter

The secret to long-term happiness Small, positive actions do more for your relationship than grand gestures, says Karl Pillemer, the author of 30 Lessons for Loving: Advice from the Wisest Americans on Love, Relationships, and Marriage, who has spent decades researching what makes lasting marriages successful. The following are mini moves that will pay off and inspire your guy to reciprocate. Trust us.

Studies show that getting busy pumps up the number of your brain’s neurons. What’s more, older adults, who view sex as important, score higher on cognitive tests, new research revealed, so sex on the brain is good.

KEEP YOUR COOL When life throws you a curveball, stay calm. Getting flustered raises your body’s inflammation levels, a damaging effect that ups your risk of cardiovascular disease and cognitive decline in the future. This is the finding of new research published in the journal Health Psychology. “A person’s frequency of stress may be less related to inflammation than responses to stress,” says study author Nancy Sin. “It is how a person reacts to stress that is important.” So the next time things don’t go your way, breathe…

18 | SHAPE YOUR LIFE | SHAPE OCTOBER 2015

The percentage of employees who said a better boss would make them happier at work. Only 36 per cent said a pay raise would offer the same happiness. SOURCE JOBSTREET 2015 SURVEY

TEXT DAWN CHEN PHOTO OF COUPLE TOMAS RODRIGUEZ/WESTEND61/CORBIS BOOKS CORBIS ILLUSTRATION ILLUSTRATION WORKS/CORBIS

THANK him (for anything: putting up with your parents, letting you monopolise the bathroom…). GRAB his butt spontaneously. GIVE him control of the remote for one night. BUY him a doughnut on your way home. GREET him at the door wearing just his shirt. OFFER to walk the dog even though it’s his turn.

Shape Your Life Escapes

THE SG SPIRIT OF GIVING Voluntourism – travelling and working for a good cause – is on the rise. According to a recent survey of 855 Singapore-based travellers by online travel agency Zuji, 11 per cent are keen to go on volunteer trips. Chua Hui Wan, CEO for Zuji Singapore said: “Our latest survey reveals that travellers are interested in volunteer travel, particularly when it comes to helping children.”

WHERE WE LIKE TO GO Asia

Australia/ New Zealand

WHAT WE LIKE TO DO 45%

South America

Africa

27% 4%

11%

9% 15%

Teach underprivileged kids

Mission trips

60%

WHERE WE’RE WILLING TO STAY Budget hotels

45%

Hostels

28%

17%

Saving endangered species through wildlife conservation

Building and restoring communities

WHAT WE’RE WILLING TO GIVE UP

36%

13%

In at least four-star accommodation

14%

TRIED & TESTED

Smart GPS

20 | SHAPE YOUR LIFE | SHAPE OCTOBER 2015

are willing to sacriﬁce a week of gastronomic adventures to support a good cause.

The new Tomtom Go 510 portable navigation device ($349, leading electronics retailers) now comes with traffic, world maps and speed cameras information for the lifetime of the device. Why get this when you can use Google maps on your smartphone? Besides its large screen that makes viewing much easier and

are willing to forgo social media for a week in order to help the less fortunate.

safer, Tomtom Go’s new feature allows you to use your smartphone or computer to review real-time traffic information, plan routes to avoid jams, and send destinations to it before you even get into the car. TIP: If the verbal instructions do not play when you ﬁrst start up, try changing the voice and switching back. Worked for us!

TEXT ESTELLE LOW & LI YULING PHOTO MAX WANGER/CORBIS

10%

With friends and acquaintances

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Shape Your Life Celebrity

22 | SHAPE YOUR LIFE | SHAPE OCTOBER 2015

etamorphosis A Celebrity Bernice Liu is not afraid

of change. In fact, her life over the past decade and a half has been

something of a textbook on the subject: From being crowned Miss Chinese International to acting in Hong Kong, China and Singapore, becoming a certiﬁed sommelier, producing award-winning wines and managing a thriving food business, her personal adventure has taken many turns. Things look rosy for the multi-talented star, but she hasn’t forgotten her darker days, Bernice tells LI YULING over coffee and yoga. PHOTOGRAPHY WONG WEI TE ASSISTED BY ANGELA GUO

Shape Your Life Celebrity

as a winemaker, in an industry far from showbiz. In wine circles, Bernice is not known for her acting, but for her Bellavizio, the wine that clinched several medals including a gold in the 2012 International Women’s Wine Competition. Bernice relishes this fact, explaining: “It’s something that I accomplished on my own, without people knowing who I was, so that really gave me encouragement.” She has a big dream too: “I want to own a chateau in Bordeaux – I’ve said it for years.” Also a certiﬁed sommelier and restaurateur (in Hong Kong she co-owns Racks bar, and recently opened a central kitchen called Crft), Bernice believes that her passions outside the entertainment industry keep her balanced and well rounded. There’s no doubt, however, that she gives her all in every pursuit, including the ﬁtness challenge we issued her – more on that later!

Shape We heard you worked late into the night yesterday. Bernice Yes, the original plan was eight scenes, but we ended up shooting 13…

S That’s almost twice what was intended! B (Laughs) Well, days are long on the ﬁlming set. You learn to adapt. I have nuts to snack on!

S So what’s it like acting as a mother in Lion Moms? B It’s actually my ﬁrst time [playing a mother]. Previously, in a Hong Kong drama, my character had a son who wasn’t really hers, and people thought she was a single mother. So this is my ﬁrst role as a mother – of a 15-year-old son and six-year-old daughter. I’ve played many roles, like that of an undercover cop, which I think of as fantasy, but in Lion Moms, this mother is very real. I have my Ally McBeal moments where I play out what I wish – and they’re a good break because I cry a lot in this drama – but I eventually return to reality.

S Tell us more about your character. B Jennifer is a very present-day mum. She used to be a successful news broadcaster, but she stopped working because of her kids. She’s a full-time mum. She likes to keep ﬁt, so she goes to the gym; she has her girlfriend time; she has her coffee time; she does the whole Singaporean thing. The school system is depicted in the drama series. We line up, we do our volunteer hours… It’s very real in terms of the pressures that mums face.

S How much are you able to relate to your character – even though you’re not a mother?

B I can relate in terms of [Jennifer’s] relationships. You know, you want the perfect marriage; you hope you marry the perfect guy;

People thought I hit rock– bottom because of love, but no – it was my back; being in a situation where I could not even move. 24 | SHAPE YOUR LIFE | SHAPE OCTOBER 2015

you do everything you can for your family – even when things aren’t that perfect. A lot of the drama is based on reality. That’s why it’s so easy to learn the script. Sometimes I don’t even have to memorise it; I feel what she is going through. In the ﬁrst episode, you learn that Jennifer’s husband is not faithful to her, and she gets misunderstood for showing a perfect front, but she just doesn’t want to air her dirty laundry and Follow Bernice (@BerniceLiu106) make her family look bad. on Instagram. It’s somewhat about pride, but it’s also about keeping the family together. Yet, others think of her as fake. Even her kids ask: “Why can’t you just be honest?” Eventually the cheating becomes public, and you see the pressure. You learn why Jennifer had to keep up that front the whole time, and you feel for her. Her husband, meanwhile, is going: “I don’t want a perfect wife – I want one who shows me blah blah blah…” Sometimes men want so much from their wives, but they have to look at what they’re doing too. There are always two sides to a story.

ART DIRECTION RAY TICSAY STYLING DOLPHIN YEO ASSISTED BY ANGELA CHU HAIR EILEEN KOH (9386-8930) MAKEUP DILY WANG/FACE BISTRO, USING CHANEL KAFTAN THE LINGERIE SHOP SWIMSUIT LISA MARIE FERNANDEZ/NET-A-PORTER

S What about you? How ﬁercely do you guard your privacy? B I didn’t – before. I used to be very open. I felt safe. I was not born and bred in the entertainment industry. I was human. (Laughs dryly) I never ever knew what Hong Kong was about – the paparazzi or any of that. I went in there being myself. Other girls, who’d been in the industry for a few years, told me: “You’ve got to be careful! Don’t be so friendly.” And I thought: “Why can’t I be friendly? One should be honest, right?” And then I learnt why. Because people will ﬂip and twist what you say – and it doesn’t come out the way you said it. After so many years, I’ve learnt that you do have to be a little guarded. Now I try to separate the public from the private. I used to try to please everybody. I would put my work before myself and even my health – until I had an accident. Then I realised that in the long run, the person who’d have to deal with my injured body is me – and my family. I’ve learnt to value myself.

S What happened in that accident? B While shooting outdoors, I stepped into a hole that was covered by a rock. It was a scene where I was running uphill in high heels. When I eventually got to the hospital, I found out I had chipped a bone in my back, and had to undergo surgery. That was in early 2011.

S Ouch! That sounds terrible. We’re glad you’ve recovered. What would you say to people who think you’ve had a charmed life?

B My family wasn’t rich, but we had enough. I went to university; my scholarship paid for my education. I wasn’t born with a silver spoon.

PHOTOS BERNICE LIU

Bernice at the Treetop Walk.

Chow Yun Fat, who sees the same TCM doctor Bernice goes to, accompanied the actress on her very ﬁrst hike.

Eat, drink and stay trim The self-professed food and wine lover doesn’t count calories, but she doesn’t need to because she’s so active. Every week, Bernice works out three to four times, and goes for at least one long hike or trail walk that lasts three to ﬁve hours. The actress got into hiking fairly recently, on the advice of her Traditional Chinese Medicine (TCM) physician. Bernice used to train on the treadmill, but after her injury in 2011, she did less running. As an alternative, her TCM doctor suggested hiking, which he explained was good for strengthening the core. “It’s really good for endurance,” says Bernice, who loves exploring Singapore’s green spaces whenever she visits. Her favourite trail? The Treetop Walk.

I work hard. I know what it’s like to be in pain. I’ve been hit in the face while shooting, and had eight stitches done (gestures at the scar). People think I’ve had an easy life because they see my career from 2001 and say: “You won the pageant and went on TV, it’s been smooth sailing, you got this, you got this, you got this…” Yes, but no – our hours of operation aren’t nine to ﬁve. I’ve gone nine days without sleep; I’ve had fevers; I’ve had needles stuck in me; I’ve had to sign hospital release forms that said if I died, it’s not the hospital’s fault; I’ve had my back split open – and all that was from being in the entertainment industry. It’s a lot of blood and sweat, and I mean that literally.

S So why stay in showbiz? What keeps you going? B I’m a very happy person and I like to see the positive side. The reason I continued even after all that drama, all that love and hurt, is that there are a lot of people who are in worse situations than me. Then there are those in better situations who feel like their lives are over. There’s so much more to life than that. People thought I hit rock bottom because of love, but no – it was my back; being in a situation where I could not even move. I never thought I’d have to think that I would never feel the sand between my toes again. Then I had a doctor telling me, while I was lying there and unable to move: “Okay we have to do an operation, but after that you might still not be able to walk.” I wondered: What? Then what? I’m not married; I don’t have my own family… Even now, thinking about that [moment in 2011] can make me cry. It’s very emotional, what I went through in those three months. It’s at such points that you learn what really means most to you: your family, who go through thick and thin with you; your friends, who are there for you even if you don’t talk every day. People who have been with you over the years – they stick.

Shape Your Life Celebrity

Float like a butterfly Game to try new things, Bernice readily agreed to give aerial yoga a shot. She took to it quickly, under the guidance of Pure Yoga instructor Michael John Sutton. The star gets two thumbs up from Shape! BERNICE’S REVIEW “Initially, I was worried that there would be a lot of acrobatic and back work, but that was not the case. What I enjoyed most about the session was that it stretched out my back and I was monitored by an instructor, so that felt really good for me!” Fun factor 7/10 Fear factor 8.5/10 Fit factor 8/10

BAT POSE [above] “I feel like a butterﬂy!” exclaims Bernice. The move tones and shapes the arms, stretches the shoulders and strengthens the spinal muscles, says Michael. He adds that it can also correct hunched backs and rounded shoulders.

slightly nervous, Bernice trusts Michael to guide her into the inversion pose. This move, says Michael, shapes and tones the inner thighs, groin and knees. It’s also stress-relieving.

BUDDHA POSE

c 26 | SHAPE YOUR LIFE | SHAPE OCTOBER 2015

[b] Bernice looks zen here, but tells us she’s slightly worried about falling out of the hammock. According to Michael, this move alters the

ﬂow of blood and nervous impulses in the pelvic region, strengthens the pelvic muscles, and might even help alleviate menstrual issues.

INVERTED BUDDHA POSE [c] Fear doesn’t stop Bernice from trying this. Michael recommends it for “revitalising the entire body and mind”. He says that the deep belly breaths taken in this position boost circulation to the internal organs.

Aerial yoga uses a soft fabric hammock and two stirrups to provide additional support and stability – both in the air and on the ground. With the help of gravity, practitioners get deeper stretches. Beneﬁts include relief from muscular tightness and fatigue. However, it’s not recommended for pregnant women and women who are menstruating, because of the inversion poses. Pure Yoga calls its aerial yoga classes Pure Air.

ON BERNICE: TOP PURE YOGA PANTS LULULEMON ATHLETICA

RECLINING ANGLE POSE [a] Although

NON-SURGICAL WEIGHT LOSS WITH THE GASTRIC BALLOON: What to expect before, during, and after the procedure.

The Endoscopic Adjustable Gastric Balloon

is a reversible, non-surgical procedure for weight loss. Last month we learnt about the beneﬁts and results of this procedure from Dr Melvin Look, Consultant Surgeon in Gastrointestinal, Laparoscopic and Bariatric Surgery at PanAsia Surgery. This month, in part 2 of this 3-part series, he answers your questions on what to expect before, during and after your Gastric Balloon procedure.

Q. My family doctor says I have “moderate obesity” and advised me to consider a Gastric Balloon procedure. What can I expect?

troscope to e clude pro lems like stomach ulcers which may make the procedure risky ny previous surgery to the stomach is an a solute contraindication as well

he astric alloon is a useful tool for weight loss for those who are overweight or o ese ut do not require a major weight loss operation he device is inserted into the stomach through your mouth in a minute procedure No surgery is required and the procedure is totally reversi le when it is removed in the same way months later

he astric alloon insertion takes minutes and you will e allowed to drink clear ﬂuids once you wake up in the recovery area ost people will go home once they are fully alert a few hours later ome will prefer to stay overnight in hospital for rest, intravenous ﬂuids and medication to reduce the side effects of the alloon

our weight loss journey egins with an assessment in our clinic e do a weight wellness assessment to chart your ody composition and e clude medical pro lems, such as thyroid and hormonal disorders, which may e the primary cause of your weight gain e also look for meta olic complications associated with o esity, such as dia etes, hypertension, fatty liver disease and sleep apnoea e will also discuss the astric alloon procedure in full detail lternatively, you can also join one of our eet-theoctor sessions where we have informal chats with small groups of participants haring of common e periences is often very useful for mutual support and encouragement Q. How do I prepare for the procedure? he procedure is done in the ndoscopy entre egistration is done an hour efore your scheduled procedure No special preparation is required other than fasting for hours ips of water are allowed ou will e given an intravenous injection for sedation e will perform a thorough e amination of your stomach with the gas-

Q. What are the side effects and complications? he astric alloon is a safe procedure and serious complications related to the insertion are very rare lmost everyone, however, will suffer from some side effects for a few days and this may last up to a week omiting and cramps may occur initially as the stomach will need time to get used to the device his can sometimes e quite distressing ut can usually e controlled with medication or this reason, you will e put on a liquid diet for the first week until the vomiting and cramps have resolved lear fluids and juices initially, and progressing on to thicker soups and yoghurt over the ne t few days ar onated drinks should e avoided as they will make you loated Normal physical activity is fine after the insertion procedure ut you should plan to give yourself a few days off work to rest ome people cannot tolerate the astric alloon even after a week e will then

Part 3 next month: How can I achieve optimal weight loss after the Gastric Balloon procedure?

recommend repeating the gastroscopy to adjust the si e to a smaller volume e usually plan a clinic review a week after the insertion procedure he initial side effects should have settled down y then and you will meet our dietician for counselling and meal planning e will also encourage starting regular e ercise and sports here is no restriction to any sort of physical activity, and you can even go scu a diving if you wish *Meet-the-Doctor Session dmission is free efreshments provided ate cto er ime pm enue ount li a eth Novena ospital o register, please space your name space contact numer to

PanAsia Surgery – Centre for Weight Loss & Metabolic Surgery Mount Elizabeth Medical Centre 3 Mount Elizabeth #11-13/14/15 T: 6737 8538 Mount Elizabeth Novena Specialist Centre 38 Irrawaddy Road #10-43/44 T: 6570 2608 Parkway East Medical Centre 319 Joo Chiat Place #04-03 T: 6346 6348

www.PanAsiaSurg.com www.facebook.com/PanAsiaSurg

CLEARVISION EYE CLINIC & LASIK CENTRE SPECIAL

HELLO, CLEARER VISION A less invasive alternative to LASIK, Trans-epiLASIK is an innovative procedure that may be the answer to clearer vision for sporty individuals.

Q: Why is standard LASIK surgery not readily recommended for the sporty?

Q: What are the advantages of TransepiLASIK for those with active lifestyles?

It involves cutting a ap in the cornea, lifting it and then removing tissue from within the cornea. This is typically done to correct issues like short- or long-sightedness and astigmatism. However, there are certain risks, like dislodgement of the corneal ap, which can happen if you are hit in the eye – even if it’s years after your LASIK procedure. Therefore, people in the armed forces and those who do contact sports may not be good candidates for LASIK.

As this procedure doesn’t involve cutting into the cornea or creating a corneal ap, it better preserves the strength of the cornea. This reduces the risk of ap-related complications, like dislodgement and permanent dry eyes, which is a common side effect of traditional LASIK.

Q: What is Trans-epiLASIK?

It’s a version of LASIK that doesn’t require cutting into the cornea or creating a ap with a blade. The procedure is done purely by laser.

Q: Are there any risks involved?

While rare, infection is the most serious complication that can occur. To reduce the likelihood of this, use the prescribed eyedrops as advised and avoid dusty places for one week after the procedure. Q: How long before I can fully recover my vision?

About a week. This is the length of time it takes for epithelial cells to

regenerate. Once your vision has been corrected, it is unlikely to regress. Patients are advised to practise good eye care, like wearing sunglasses during the day. Q: How soon can I resume sporting activities?

You can do non-contact sports like yoga or jogging four days after the procedure. Patients, who swim as well as do contact sports, and are recovering well without any complications, can resume their activities after three weeks. Q: Who can undergo Trans-epiLASIK?

Those aged 18 and above, and whose vision prescription has been stable for a year or more. Patients with high myopia or thin corneas, who were rejected for LASIK, may also be suitable for this procedure.

For more information, visit www.clearvision.com.sg or www.lasik.com.sg, call 6100-2020 or e-mail doctor@clearvision.com.sg.

Live an active life with

Trans

epiLASIK

ONE-STEP · NO TOUCH · ALL LASER

BEYOND LASIK TALK DATE Saturday, 24 October 2015 TIME 2.00 pm - 3.30 pm VENUE Mount Elizabeth Centre (Orchard Road) #02-01, Seminar Room 1 Singapore 228510

ENQUIRE TODAY!

6100 2020 REGISTER AT www.clearvision.com.sg/shapetalk

clear visi n EYE CLINIC & LASIK CENTRE SEE CLEARLY, SAFELY www.facebook.com/clearvision 6 Nutmeg Road, Singapore 228337 (next to Mount Elizabeth Medical Centre, 5 min walk from Orchard MRT)

www.clearvision.com.sg • www.lasik.com.sg

BACK FOR THE 10TH YEAR, THE EVENT WAS A DEFINITE CROWD-PLEASER. BY DAWN CHEN PHOTOGRAPHY VERNON WONG, ANGELA GUO, CHERYL RAHARJO & JASPER YU

30 | EVENT | SHAPE OCTOBER 2015

Event

NEO SHI JIE, 30, WINNER OF THE 15KM RACE.

32 | EVENT | SHAPE OCTOBER 2015

“

The key is to maintain your pace. I kept mine at about four minutes and 20 seconds per kilometre.

“

There’s no shortcut – you’ve got to train for it. Don’t ever underestimate the person running behind you. VIVIAN TANG, 44, WINNER OF THE 10KM RACE.

SHAPE OCTOBER 2015 | EVENT |

Event

Inspiring runners Among Shape Run’s many participants were Delia Kang (right), a visually impaired athlete, and her running guide Yeong Poh Kiaw, a Repulic Polytechnic lecturer. Diagnosed with myopic macular degeneration in 2009 – which resulted in the loss of central vision in both her eyes – Delia currently has only about 40 per cent vision.

Delia tells us more about herself and why she loves running.

Poh Kiaw shares her experience of being a running guide for the first time.

● I ﬁrst started exercising… To lose weight. At my heaviest, I was nearly 90kg. After a routine check-up in 2000, my doctor said I was at high risk of developing various other health conditions. That scared me into action.

● I decided to be a running guide when… My colleague Chong Hai Yen introduced me to Runninghour, a club that reaches out to those with special needs. Delia is a member. I found the opportunity meaningful, and agreed to be her guide for this run.

● The biggest challenge for me as a visually impaired athlete is… Crashing into cyclists! It’s hard to see them when they fall within my blind spots. ● Something fully sighted people can learn from visually impaired athletes is… To get out of one’s comfort zone and always be game to take up new challenges. ● My current workout regime includes… Thrice-weekly swim sessions and twiceweekly runs. ● My upcoming races include… The Hong Kong Clean Half (14.5km swim), Standard Chartered KL Half-Marathon (21km run), Newton Challenge (32km run) and Standard Chartered Singapore Marathon (42km run). ● The best part about running is… The runner’s high that lingers long after a race.

34 | EVENT | SHAPE OCTOBER 2015

● As a running guide… I had to ensure Delia’s safety. There was a nerve-wracking moment during the race when I saw someone trip and fall right beside us. That was a huge reminder to constantly be alert, especially when I’m looking out for someone else. ● What I found most rewarding about the experience was… Seeing Delia smile as we crossed the ﬁnish line, and knowing that she’d pushed herself to do her best. ● My best advice to a new running guide is… To let your buddy guide you – think of yourself as a dancing partner. Sometimes you take the lead, and sometimes your buddy takes the lead.

Finalists of the Miss Singapore International Pageant doing an energetic kickboxing routine.

“

Every race is essentially about testing myself. SUZANNE WALSHAM, 41, 5KM CHAMPION.

True Fitness instructors led a fun piloxing workout.

SHAPE OCTOBER 2015 | EVENT |

Event

The top 10 runners of the 15km category with Diana Lee, general manager of SPH Magazines (between the fourth and third place winners), and Jason Tan (far right), chief operating officer of Motor Image Group.

WE COULDN’T HAVE DONE IT WITHOUT YOU! PRESENTER DUO REWARDS (TAN CHONG MOTORS) CO-PRESENTERS SKECHERS, ORBIS ASIA PACIFIC HEADQUARTERS AND KELLOGG’S OFFICIAL COMPRESSION WEAR 2XU OFFICIAL EYE CARE ACUVUE OFFICIAL FITNESS EQUIPMENT AIBI OFFICIAL HEALTH SUPPLEMENT BRAND’S INNERSHINE OFFICIAL ISOTONIC DRINK H-TWO-O OFFICIAL RUNNING PORTAL JUST RUN LAH OFFICIAL FEMININE HYGIENE LACTACYD OFFICIAL FACIAL MASK MY BEAUTY DIARY VENUE SPONSOR RAFFLES CITY OFFICIAL SANITARY NAPKIN SOFY BY UNICHARM OFFICIAL FITNESS PARTNER TRUE FITNESS

The top 10 runners of the 10km race with Raymond Goh (far right), group editor from SPH Magazines, and Vincent Leung (next to Raymond), president of Skechers Asean.

Winners of the 5km race with Takahiro Hayashi (far right), managing director of Orbis Asia Paciﬁc Headquarters, and Li Yuling (next to Takahiro), editor of Shape magazine.

36 | EVENT | SHAPE OCTOBER 2015

ROXY SPECIAL

SURF’S UP Fashion meets surﬁng function in Roxy’s edgy new Pop Surf collection.

Bikini top, $49 Wetsuit, $139 Halter bikini top, $69

Bikini bottom, $59 Flip-ﬂops, $29

Bikini top, $49

Whether you’re simply enjoying the sun or getting in some surfing action, Roxy’s Pop Surf apparel and accessories flaunt your fashion panache while keeping you comfortable and confident.

FASHION MEETS FUNCTION It includes a capsule collection of fashionforward surf and swim pieces featuring graphics against timeless silhouettes complemented by striking cut-outs for head-turning impact. The quick-drying, sun-protecting properties of the bikinis and wetsuits are

a perk for surf warriors navigating the rigours of the ocean. There’s even an eco-conscious element to the collection – REPREVE, a ﬁbrous nylon material derived from recycled plastic bottles.

BEACH ESSENTIALS For babes who are happy to flaunt their figures, Roxy’s latest collection also incorporates swimwear innovation and style in everything from bikini tops and bottoms to one-piece swimsuits, and rash vests as well as flip-flops.

Duffel bag, $79

GET SURFING Receive a free ROXY tote bag when you purchase a minimum of $60 worth of products from the swim collection. Offer valid from Oct 1 - 31, 2015.

Roxy is available at Quiksilver Bugis+, Jem, Marina Square, Orchard Central, Tampines Mall and Vivocity.

2015

Be part of Singapore’s biggest all-women yoga event – held at Marina Bay for the ﬁrst time! Don’t miss out as we partner celebrity trainer Tara Stiles’ Strala Yoga Singapore studio.

Date Oct 18, 2015 (Sunday) Time 8-11.30am Venue The Lawn @ Marina Bay

PROGRAMME 7.30-8.15am 8.30-9.30am 9.30-10am 10am onwards

Registration Energize Yoga Relax Yoga Fringe activities

TICKET PRICES Individual Buddy (for two)

$29 $49

PLUS! Get free goodies worth $100 from Shape, including a free three-month digital subscription to the magazine, as well as Roxy, Orbis, Strala Yoga Singapore, Florida’s Natural, and more. Terms and conditions apply. Limited slots are available. Registration closes once event is full.

Presenter:

Co-Presenter:

Official Juice:

Official Women’s Healthcare:

Official Yoga Studio:

Official Sparkling Water:

Official Beautyrest:

Official Vitamin Drink:

Book your spot now at www.shape.com.sg/shapeyoga Follow us on Instagram (@shape_sg) or Facebook (@shapesingapore) for updates. Tag us with #shapesg and #shapeyoga.

Organised by:

Active

2015

A FULL-BODY WORKOUT WITH DANCE ELEMENTS! Join us for a fun-ﬁlled and invigorating morning of exercise, health treats and fabulous freebies! Contours Express will lead everyone through a unique circuit workout fusing functional training with zumba and kickboxing moves.

Date Oct 17, 2015 (Saturday) Time 8-11.30am Venue The Lawn @ Marina Bay PROGRAMME 7.30-8.15am 8.30-9.30am 9.30-10am 10am onwards

Registration Interval training Pilates Fringe activities

TICKET PRICES Individual Buddy (for two)

$23 $43

Registration includes goodies worth $150 from Shape, Contours Express, MBT, Florida’s Natural and more. Terms and conditions apply. Slots are limited. Registration closes once event is full.

Book your slot now at www.shape.com.sg/shapeactive Follow us on Instagram (@shape_sg) or Facebook (@shapesingapore) for updates. Tag us with #shapesg and #shapeactive. Presenter:

Official Juice:

Official Women’s Healthcare:

Official Beautyrest:

Official Footwear:

Official Vitamin Drink:

Organised by:

Healthy Live

ARM YOURSELF WITH KNOWLEDGE!

TEXT DAWN CHEN PHOTO TETRA IMAGES/CORBIS

Watch where you’re going! That Facebook or Instagram update can wait! Using your phone while walking results in more injuries than doing so while driving, says Dr Dietrich Jehle, assistant medical director at the University of Buffalo in the US. “When texting, you’re not as in control with the complex actions of walking,” says Dr Jehle. In another study from the UK’s University of Bath, researchers got 30 participants to complete an obstacle course while using their phones, and found that the distraction caused them to slow down and swerve more.

SHAPE OCTOBER 2015 | LIVE HEALTHY |

Live Healthy News

FURRY WORKOUT BUDS YOUR POOCH LOVES TO RUN, BUT YOU SHOULD STILL READ THESE VETERINARIAN TIPS BEFORE YOU HIT THE ROAD.

Get up! What a difference two hours can make. Spend that time walking instead of sitting to reap the following beneﬁts: an average 11 per cent lower BMI, a 7.5cm smaller waist circumference, an 11 per cent lower blood sugar level and a 14 per cent lower triglyceride (fats in the blood) level. These are the results of an Australian study newly published in the European Heart Journal. “If people can incorporate alternatives to sitting wherever possible, it may beneﬁt their heart and metabolic health. The goal is to stand up, sit less and move more,” says lead study author Genevieve Healy.

42 | LIVE HEALTHY | SHAPE OCTOBER 2015

Ask your vet if your dog is well suited for running – some breeds are known for their energy and stamina (such as labrador retrievers and huskies), while others are prone to breathing problems (such as smoosh-faced brachycephalics, like pugs), explains vet Ernie Ward, founder of the US Association for Pet Obesity Prevention.

● Start with walking Pick up the pace on your dog’s regular walks until you can cover 1.6km in 15 to 17 minutes, Ernie says. Then alternate easy jogging with walking to build endurance.

● Listen to Fido If your dog refuses to budge or starts running into your path during jogs, it’s a sign that he wants a break.

● Slowly rehydrate Post-run, give your pet 120ml to 240ml of room temperature water every ﬁve to 10 minutes. Drinking too much too quickly can cause painful bloating, Ernie says. As a snack, he suggests bite-sized veggies, like baby carrots: “They’re nutritious, and dogs love the crunch.”

TEXT DAWN CHEN PHOTO WOMAN WITH DOG JOSEF LINDAU/CORBIS CUP G. JACKSON/ARCAID/CORBIS

● Get the go-ahead

Brain booster Combat mental fatigue by supplementing your diet with Brand’s Essence of Chicken with Vit B Complex + Iron ($29 for 60 tablets, Fairprice). The iconic chicken essence now comes in an easyto-swallow tablet form, and is said to help ﬁght fatigue and improve your concentration.

Every 6 seconds

One person dies from a tobacco-related disease somewhere in the world. SOURCE WORLD HEALTH ORGANIZATION

BE MATERIAL SMART

That BPA-free plastic water bottle in your gym bag? There’s a good chance that it contains bisphenol S (BPS), a common swop for BPA that’s being linked to similar health woes (think hormone disruptions that may boost disease risk). So pick up a bottle made of unlined metal or glass, like the Flaska Bottle (from $58, www.ﬂaska.sg), to play it safe.

t wr eck ers e i d e Th in your life Sure, she looks sweet, but that cookie monster is up to no good. Hereâ&#x20AC;&#x2122;s how to cope when friends and loved ones sabotage your weight-loss success. BY MINDY WALKER PHOTOGRAPHY BRIAN KLUTCH

32 | LIVE HEALTHY | SHAPE OCTOBER 2015

Live Healthy Slimming Strategies

efore Clare Wong, 24, dines out with friends, she checks the restaurant’s calorie counts online. She used to look them up at the table, but it drove her pals crazy. It wasn’t the phone use that offended them; it was what she was doing. “They’d say, ‘Why can’t you just order’,” says Clare, who is trying to lose the extra 5kg she put on since studying overseas. “Most of them think I’m miserable, because I ask for veggies with no butter and log everything I eat.” But Clare has quietly persisted, and now her friends are more accepting of her lifestyle change. Diet experts say it’s not unusual for the people whom you think would support you the most – best friends, family members, signiﬁcant others – to try to derail your weight-loss goals, especially when you ﬁrst make changes. The thinner you may intimidate them, says psychologist Judith Beck, president of the Beck Institute for Cognitive Behavior Therapy in the US. “They may be scared that you won’t need them in your life after you drop a dress size.” But you don’t have to end a relationship to stay on your diet. Understand why people tempt you with diet-breaking treats, and then use these strategies to clear the air and stay on track.

ADDITIONAL REPORTING DAWN CHEN

YOUR PARTNER See that sweet guy cuddling on the couch with you? Sure, he loves you, but he’s feeling lukewarm about the newly energised eat-right part of you. Ariel Ling, 24, can relate. “My boyfriend says, ‘Come on, today can be your cheat day. Just take one bite.’ That wouldn’t be an issue if it weren’t every day,” she says. “He constantly tempts me to eat supper too.” Blame insecurity and even jealousy for

driving your guy to shoot down your healthy cooking. “Your lifestyle changes can feel threatening to your partner,” Judith says. “He may feel that if you lose weight, you’ll start getting more attention from other people, and maybe you won’t ﬁnd him as attractive.” If you suspect he’s intimidated by the new you, Susan Bowerman, assistant director of the Center of Human Nutrition at the University of California in the US suggests that you try this script: “I know my new food plan is a lot for you to handle, because we like to split dishes at restaurants and we have fun eating together. I’m concerned about my health, so I’m working hard to eat better. My

commitment to us has not changed, though. Would you support me and consider joining me?” Have this conversation during a casual moment and avoid doing it before a meal, when he may be more sensitive to the issue.

YOUR FAMILY “My mother shows her love through food,” says Xinyi Lee, 27. “She’s always worried that I’m not eating enough, and goes out of her way to cook extra food for me. Finally, I explained I’m just trying to lead a healthier lifestyle, and wasn’t skipping any meals.” Since then her mum has been cooking healthier dishes and buying less snacks. SHAPE OCTOBER 2015 | LIVE HEALTHY |

Live Healthy Slimming Strategies

OUTSMART OFFICE FAT TRAPS “For many women, it’s not okay to disappoint, which is why family gatherings can be stressful,” Judith says. The thinking goes like this: Your mum went to all that trouble to cook for you, so the least you can do is enjoy the meal. The pressure for you to give in can be intense, particularly if you have a make-everyone-happy personality, as many women do. In fact, according to a study, people pleasers are more likely to eat fatty snacks, even when they’re not hungry, if they think doing so will make the person they’re with more comfortable. “When a client tells me that’s how she feels, I ask her how much her mum will beneﬁt from seeing her eat those potatoes versus how much it will cost her,” Judith says. In addition to the calories, a big helping could trigger a downward spiral by making you feel mentally defeated and less motivated to exercise. To soften the blow, tell your mum, sis, aunt or relative about your new goals in advance of when you typically get together. Judith suggests you call her and say, “I know you enjoy cooking for me, but I’m trying to lose weight and I need your support. When I come over, I want to be able to say ‘no, thanks’ to some dishes and for you to be okay with that.” It may take time for this reality to set in with your loved one, especially because, depending on the culture you grew up in, your extra kilos may look beautifully curvy to your family member. On the day of the gathering, be nonchalant if someone challenges your food choices. Try “You know, this is just what I feel like eating today,” Susan says.

YOUR FRIENDS Think of the restaurant table you and your friends are dining at as a ship at sea. On board, all is smooth sailing – plenty of chatter about what’s going on with boyfriends, babies and bosses. Below the surface, the currents are wild. Will anyone touch the bread basket? Who will order the salad or stick their neck out for the juicy burger? What about dessert?

46 | LIVE HEALTHY | SHAPE OCTOBER 2015

Birthday cupcakes at 3pm. Those leftover cookies your colleague brought in on Monday. The biggest nine-to-ﬁve diet problem is typically not a diet saboteur but learning to avoid the calorie bombs at work. Think of the office as a good place to practise saying no, because dealing with co-workers is less emotional than dealing with family and friends, says Judith. “At work, every time you pass up a treat, you’re strengthening your mental resistance muscle,” she adds. The more you practise, the easier it gets to turn down your pizza-loving pal or cookie-pushing spouse.

When you deviate from your typical order – say, by adding a side of fries – your friends will automatically notice, says Patricia Pliner, professor of psychology at the University of Toronto. “In our studies, women, without being asked to keep track, could recount after a meal how much up to three other people at the table had eaten,” she says. Why? When it comes to food, women have a competitive streak. Many use controlling what they eat as a status symbol, watching what others order to see how much they themselves can consume and still hold the prize as the healthiest eater. In similar studies, men have no idea how much people with them eat. That’s not to say that men don’t compete with one another. They just do it in other ways – the powerful job, the fast car or the latest gadget. Being trim is highly valued in our culture – pick up any celeb gossip magazine for proof – and food-competitive friends are especially aware of this, and may use their looks as a way of compensating for their insecurities. For instance, if you’re succeeding in your career and your friend is not, she may strike back by showing off her strong will power when dining with you, Patricia says. “In a study, we paired up women to compete on a mental task, and those who thought they were losing chose the healthier entree for lunch,” she explains. Eating less is a sneaky yet socially acceptable way for women to one-up each other. However, if you threaten a friend’s position as the most virtuous eater, she might push back. She may ask what’s wrong or even make snide

remarks. Shrug her comments off and change the subject: ‘I’m just trying to make changes to be healthier. Now tell me what’s up with your job hunt’.” Another pal may notice your diet because she feels abandoned, says dietitian Lisa Young, the author of The Portion Teller Plan: The No Diet Reality Guide to Eating, Cheating, and Losing Weight Permanently: “It’s the concept of misery loving company.” You were the one she could count on after a rough day to meet her at happy hour. But now your diet is making her feel guilty about her own food choices. Nachos for one? That’s no fun. Caslyn Yong, 23, can relate. “My work buddy is always trying to get me to indulge in snacks and sweets with her. When I tell her that I’m hoping to drop a dress size or two, she just brushes me off and tells me to look for clothes in bigger sizes.” Her underlying concern may be that she doesn’t want your relationship to change, Judith says. “She may fear that there won’t be a place for her in your life anymore.” Make plans for activities like window shopping, taking a walk or meeting up for a lowercalorie coffee date. These get-togethers will help your friend feel more secure and take the pressure off you to eat. If you do end up overeating with your friends, family or spouse, remember that one slip up is no big deal. Tell yourself that if you get back on track right now, this mistake won’t even show up on the scale at the end of the week, Judith says. Stay strong and view any negative comments as a sure sign that what you’re doing is working.

SHAPE OCTOBER 2015 | LIVE HEALTHY |

Live Healthy Slimming Strategies

LOSE YOUR BELLY FAT FOR GOOD These science-backed food as well ashealthyliving tips will help shrink and ﬂatten your tums.

There are two main kinds of belly fat: subcutaneous and visceral. Subcutaneous fat sits directly under the skin, and most have this pudge that spills over waistbands. This kind is made up of fat cells that your body has trouble burning off. Visceral fat lives deep in your abdomen and wraps itself around the organs. The more dangerous of the two, it acts like a gland, churning out damaging hormones such as the stress hormone cortisol, which stimulates your appetite and makes you crave sugary, fatty foods, says Eric Ravussin, an obesity and diabetes expert at Pennington Biomedical Research Center in the US. It also produces inflammatory proteins called cytokines that can sap your bone strength and raise your cholesterol level, he adds. Fortunately, visceral fat is the easier fat to lose. Exercise and eat a healthy diet, and it will start to melt away. To find out how much visceral fat you have, take this quick test. Pull up your shirt and lie on your back. The fat that flattens out when you recline is the subcutaneous kind. Next, use both index fingers to find the top

48 | LIVE HEALTHY | SHAPE OCTOBER 2015

of your pelvic bone. Press down towards your belly button and contract your abs. if you have visceral fat, it will bulge out, says Dr Pamela Peeke, the author of The Hunger Fix: The Three-Stage Detox and Recovery Plan for Overeating and Food Addiction. Most women have at least some visceral fat, but when you can actually feel or see it poking out, it’s time to take action.

THE PLAN Women who are chronically stressed tend to have more belly fat than those who aren’t, according to Yale University research. That’s because when you’re frazzled, your body pumps out substances like peripheral neuropeptide Y, which encourages food to be stored as fat, says Kirstin Aschbacher, an assistant professor in the Department of Psychiatry at the University of California in the US. Anxiety also revs up production of cortisol, which, in addition to increasing your appetite, causes fat cells to grow in your abdomen and prompts the body to move fat from areas like your hips and thighs to your belly. Here’s how to stop stress overload – and beat the bulge.

Get more sleep

“When you’re sleep deprived, your body becomes stressed and secretes cortisol,” Dr Peeke explains. Lack of sleep also boosts the production of the hunger hormone ghrelin, which increases your appetite, so you’re more likely to overeat. You’ve heard it before, but aim to get seven to eight hours of shut-eye a night. Consistency is also crucial. Women who go to bed and wake up within roughly the same 60-minute window every day have less body fat than those who don’t maintain a regular sleep schedule, a study in US-based Brigham Young University found.

Take a power walk

Besides being meditative, a 15-minute cruise around the neighbourhood right after eating helps reduce the damaging blood sugar spikes that occur after meals, research shows. Also aim to get up and walk around at least once every hour. The more time you spend sitting, the bigger your waist size, a study in Exercise and Sport Sciences Reviews revealed.

TEXT HALLIE LEVINE PHOTOGRAPHY ONDREA BARBE

THE FACTS

FOOD RULES FOR FLAT ABS These diet dos are proven to help you blast belly fat.

Control those carbs.

People put on a lower-carb, higherfat diet in a University of Alabama at Birmingham study in the US lost more abdominal fat than those who followed a higher-carb, lower-fat plan. The magic ratio was 43 per cent of daily calorie intake from carbs, 18 from protein, and 39 from fat. On an 1,800-calories-a-day diet, that means: > 193g of carbs; mostly from vegetables > 81g of lean protein, like chicken or ﬁsh > 78g of healthy fats from foods such as avocados and nuts This eating plan appears to keep blood sugar levels even throughout the day, which means your body may store less fat around your midsection, says Dr Louis Aronne, an obesity expert at New York-Presbyterian/Weill Cornell Medical Center in the US.

Order a pinot noir.

The ellagic acids in red wine can help you burn fat, according to recent ﬁndings in the Journal of Nutritional Biochemistry. Just stick to one glass, though. Women who save up to drink three or more in a single night have more belly fat than those who sip moderately more often, a University of Buffalo study in the US showed.

Do dairy.

Women who had three servings of milk, yogurt or cheese a day lost more belly fat after 12 weeks than those who had fewer servings, according to research from the University of Tennessee in the US. Calcium and other healthy compounds in dairy help the body burn fat faster, says study author Michael Zemel. If you can’t stomach dairy, try calcium- and vitamin D- fortiﬁed orange juice instead.

SHAPE OCTOBER 2015 | LIVE HEALTHY |

Insurance 101

d hiel ield MediShield M MediShiel eld el eld

Life ife fee ... IN A NUTSHELL. BY LINETTE LAI

MediShield Life, which replaces MediShield, will take effect on Nov 1. The compulsory allinclusive health insurance scheme provides lifetime coverage for all Singaporeans and permanent residents, regardless of age or pre-existing health conditions. With help from the Ministry of Health, here are the answers to some frequently asked questions.

CASE STUDY You are a 60-year-old who was warded in a B2 ward for 10 days after a heart attack. The bill came up to $8,100. ● Under MediShield Life Deductibles $2,000 Co-insurance $455 You pay $2,455 MediShield Life pays: $8,100-$2,455 = $5,645.

50 | INSURANCE 101 | SHAPE OCTOBER 2015

● Under MediShield Deductibles $4,050 Co-insurance $605 You pay $4,655 MediShield pays $8,100-$4,655 = $3,445

What is MediShield Life? It is a compulsory new basic health insurance scheme administered by the Central Provident Fund Board (CPF). It is sized for subsidised treatments in public hospitals, and will help you pay your hospitalisation bills. What’s the diﬀerence between MediShield and MediShield Life? MediShield is the current basic CPF health insurance plan, and provides coverage up to age 92. Some people are not covered because they are too old, have opted out or were excluded because of preexisting conditions. MediShield Life replaces MediShield. These are the key differences between the two: 1 MediShield Life offers higher claim limits for hospital bills and outpatient cancer treatments like chemotherapy. 2 There is no lifetime claim limit for MediShield Life, so you are covered until death. 3 It covers pre-existing medical conditions like congenital problems and HIV. All Singapore citizens will receive Transitional Subsidies over four years to help with the premium increases under MediShield Life. Members of the Pioneer Generation will receive Pioneer Generation Subsidies for life. Two in three Singaporeans will also receive Premium Subsidies for lower to middleincome families.

How much are the premiums for Medishield Life? It depends on your age, monthly income per person in your household, and the annual value of your residence. Your residence refers to the address on your NRIC. You can get an estimate at www.Medishieldlife.sg/ calculator. Premiums, which you will have to pay for life, will be deducted from your Medisave account. All Singaporeans will receive life-long MediShield Life protection from large bills. The beneﬁts will be supported by the premiums, which will generally get higher as you grow older. However, you will get premium rebates to help offset this increase. And, as long as you are eligible, there will also be subsidies for your MediShield Life premiums.

Can I use MediShield Life for both public and private hospitals? Yes. However, the claim limits for MediShield Life are based on what you would be charged in a B2 or C class ward. You will have to pay for anything above that on your own.

How do deductibles work? Deductibles are the amounts you must pay before you can start making claims under MediShield Life. They range from $1,500 to $3,000, depending on your age and ward class. An example: If your hospital bill is $1,400, you will not be able to make a claim under MediShield Life if your deductible is $1,500. However, you only need to pay the deductible once every policy year. So, if you are warded multiple times in a year and are charged $1,500 every time, you will be able to claim from MediShield Life after that ﬁrst hospital stay. What is co-insurance? It is the money you have to pay on top of the deductible, and is calculated as a percentage of the bill. Under MediShield Life, the co-insurance rate is between three and 10 per cent, depending on the size of your bill. What sort of treatment and medication does MediShield Life cover, and what doesn’t it cover? MediShield Life covers hospital bills and certain outpatient treatments for

Compared to MediShield, MediShield Life has higher claim limits and no lifetime clam limit, plus it covers pre-existing medical conditions. conditions like cancer or kidney failure. It does not cover the cost of seeing a GP or a doctor at polyclinics or specialised outpatient clinics, or the medicine they prescribe. Generally, MediShield Life will cover more of big hospital bills – including surgery, ward charges and the cost of chemotherapy as well as radiotherapy – than MediShield currently does. It also covers things like implants and kidney dialysis.

I have to pay a lot of cash whenever I go to the hospital for scans and tests. Does MediShield Life cover these? No. MediShield Life is targeted at large hospital bills. However, the Health Ministry has said that it may consider providing coverage for outpatient treatment in

the future if new treatments are developed and there is sufficient evidence that they are effective.

How would I know what is and what is not covered? You can read the Medishield Life Review Committee report at www.moh. gov.sg/content/moh_web/Medishield-life/ mlrc-report.html. The full list of excluded conditions is in Annex F.

What is considered a pre-existing condition? A pre-existing condition is a medical condition or illness you already had before the start of your insurance SHAPE OCTOBER 2015 | INSURANCE 101 |

Insurance 101

coverage with MediShield or an Integrated Shield Plan. If your health condition developed after the start of the coverage, you will not be considered to have a pre-existing condition.

Do people with pre-existing conditions pay more premiums? Yes. They will pay 30 per cent higher premiums for the next 10 years of MediShield Life. However, the Government will only charge those with serious pre-existing conditions higher premiums. For example, if you have wellmanaged high blood pressure, you will not be charged extra.

If I have an Integrated Shield Plan (private insurance) and MediShield Life, does that mean I will be paying for two policies? No. MediShield Life will be the foundation on which Integrated Shield Plans are built. If you have an Integrated Shield Plan, you will pay one single premium directly to your private insurer. The MediShield Life portion will be sorted out by your insurer and the CPF Board.

If I am hospitalised, can I claim separately from the Integrated Shield Plan and MediShield Life? No. They

I was fully covered on a B1 class Integrated Plan. But when I upgraded it to an A Class plan, I was excluded for conditions I had recently acquired. Will I need to pay the 30 per cent loading for pre-existing conditions under MediShield Life? No, because you have been covered all along by MediShield under your B1 plan.

I don’t have enough money in my Medisave account to pay for my premiums. Will the Government take the money from my CPF Ordinary or Special accounts? No, it will not take the money from these accounts as they are set aside to help with other needs, such as retirement. There will be Premium Subsidies for lower to middle income groups, Pioneer Generation Subsidies and Transitional Subsidies. For the needy, the Government will provide Additional Premium Support on a case-by-case basis.

MediShield Life is the foundation on which an Integrated Shield Plan (private insurance) can be built. If payment for my premiums lapses – for example, if I am unemployed and have run out of Medisave funds – and I have to be hospitalised, will I still be covered by MediShield Life? Yes. What happens if I don’t have enough money in my Medisave account? Money can be deducted from the Medisave accounts of your immediate family members – including your spouse or children – to pay premiums on your behalf.

If I have made many claims under MediShield Life in one year, will next year’s premiums go up because of this? No, they will not. No single individual will pay more than everyone else in the same age band simply because he has made more claims. However, if everyone

in your age band makes many claims, premiums may go up the next time the Health Ministry reviews this group.

People who stay healthy and don’t make claims should be rewarded. Why isn’t there a no-claim bonus? The Health Ministry was concerned that people may delay treatment to maintain the no-claim bonus. In addition, some people – like those born with congenital conditions or who get into accidents – may take good care of themselves, but still need to make claims. It is not fair to penalise them for things that they cannot help.

This is an excerpt from The Straits Times. Get the full report on www.bit.ly/medishieldlife-faq.

PHOTOS MOODBOARD/CORBIS

function as one policy. You submit your claim to your private insurer. The part of the claim that MediShield Life covers will be provided by the CPF Board to your insurer.

Insurance 101

Your Yo our o ur health, d covered With the new MediShield Life taking effect next month, does it still make sense to buy private health insurance? SASHA GONZALES helps you weigh your options.

hen you have health insurance, you reduce the ﬁnancial strain caused by an illness or accident, says Alfred Chia, CEO of Singcapital. “The triggered pay-out reduces or removes the stress of hospital bills. Both you and your family can then focus on treatment, recovery, and managing the emotional strain.” “If the cost of insurance is a concern, you may wish to adjust your expectations on the class of ward and hospital you want to receive treatment at,” says Daniel Lum, director of product and marketing at Aviva Singapore. “You can then purchase a cheaper, lower-tiered plan accordingly. Ultimately, insurance premiums can be managed and planned for. Medical expenses, on the other hand, are often unexpected and costly, so it makes sense to transfer the risk of expensive medical bills to an insurer.” Besides hospitalisation and surgical insurance, there are also plans that cover doctors’ fees as well as income loss due to critical illness or disability. Here, we focus on the former because they tend to form the bulk of medical expenses.

How do I know what kind of health insurance to buy and what plan to go with? The right health insurance policy is one that ﬁts your needs and budget, says Alfred. “A comprehensive plan will spare you from shelling out a single cent when you are hospitalised. Any beneﬁt will come with a cost and it is important not to over-insure.” For hospitalisation and surgical plans, such as Integrated Shield Plans (IPs), the hospital – whether government or private – and class of ward you expect to receive your healthcare at would determine the

type of plan that you purchase, says Daniel. You should also choose a plan with suitable maximum claimable limits. A good policy should include cover for follow-ups. Apart from annual premiums, factor in the lifetime cost of a policy, which refers to the cost of the premiums over your lifetime, adds Alfred. Some policies start with cheap premiums that inﬂate as the years go by, while others have a more stable premium rate. The latter, with a more expensive annual premium, may show a cheaper lifetime cost. You’ll also have to consider SHAPE OCTOBER 2015 | INSURANCE 101 |

Insurance 101

Is it worth getting private insurance even though I have MediShield Life. If yes, why? MediShield Life is a compulsory, allinclusive health insurance scheme administered by the Central Provident Fund Board. It replaces MediShield with effect from Nov 1. MediShield Life helps to pay for large hospital bills and costly outpatient treatments, such as dialysis and chemotherapy. It makes sense to get an IP if you want more comprehensive coverage. As IPs are designed to be integrated with MediShield Life, there is no duplication of coverage, says Daniel. As a policyholder, you pay one premium to your insurer for both components – MediShield Life plus the additional coverage – and you only need to claim from your insurer to be reimbursed for both. Also, depending on the private plan and the insurer, additional beneﬁts may differ. Generally, says Daniel, IPs offer: 1 “As charged” coverage at public or private hospitals for most beneﬁts. This means you will not be restricted by MediShield Life’s claim limits and all eligible expenses can be claimed. For

54 | INSURANCE 101 | SHAPE OCTOBER 2015

QUESTIONS TO ASK YOURSELF

What you should be thinking about when assessing a suitable private insurance plan: ● What type of hospital and ward do you prefer? ● Is the lifetime cost of the premium of the preferred plan affordable? ● Do you have any preexisting medical conditions? ● Does the plan offer “as-charged” or “non-ascharged” beneﬁts? ● What are your other options if the current plan is unaffordable?

Medical expenses are often unexpected and costly, so it makes sense to transfer the risk to an insurer. example, when it comes to surgeries, there are limits of $200 to $2,000 per surgery, depending on its complexity, when claiming from MediShield Life. With Aviva’s Myshield, there are no claim limits for most beneﬁts. 2 The option to cover co-insurance and/or deductibles with riders. 3 Higher annual claim limits. 4 Coverage for pre- and post-hospitalisation treatments. 5 Other value-added features and beneﬁts offered by the private insurer, like: ● Aviva’s Myshield offers free coverage for up to four children until the age of 20 – provided both spouses are covered under the two higher-tier

plans. It is also designed to have a cap on co-insurance to help customers manage their out-of-pocket costs even without a rider. ● Prudential’s Prusmart Lady II policy provides you with a comprehensive female medical check-up at selected clinics every two years. Tests include a complete physical examination, breast as well as pelvic ultrasounds, a pap smear, and an ovarian cancer marker (CA125) test.

PHOTOS BEYOND/CORBIS

the premium for riders or supplementary benefits that you may want to add to the policy at additional charges. These riders may cover policy deductibles and co-insurance. Deductibles refer to the amount you have to pay for expenses before the benefits from the insurance plan kick in. Co-insurance is the percentage of the bill you pay after the insurer covers its share. With some plans, the insurer may pay the entire remainder of the bill after deductibles. Alfred recommends engaging the help of a professional financial consultant to tailor the right policy combination for your budget.

Get Fit SCULPT YOUR BEST BODY EVER!

PHOTO COREY JENKINS/CORBIS

Smarter weight training

Hoisting a kettlebell instead of dumbbells three times a week can make your cardio feel easier, according to a study at San Jose State University in the US. People who did three 20-minute kettlebell workouts for a month increased their aerobic capacity – a measure of how much oxygen you can use during exercise – by six per cent, while those who lifted free weights experienced no such beneﬁt. “That’s because movements with kettlebells are more dynamic than those with dumbbells. On top of strengthening your muscles, they increase your heart rate to an intensity that improves aerobic capacity,” explains lead study author Asher Falatic.

SHAPE OCTOBER 2015 | GET FIT |

Get Fit News

MASTER THE BOX JUMP Valid fear: You’ll ding your shins on the edge of that 50cm-high plyo box as you try to hop atop it. How to get over this hurdle: Come at it from a different angle. “Stand facing the corner of the box so your legs have more clearance on either side than they would facing the straight edge,” says Michael Bultman, a US-based Crossfit coach. Build your confidence by sticking some landings and stepping down, then do those box jumps head on. DIY circuit to try: Do five push-ups, 10 box jumps and 15 squats, and repeat for as many rounds as possible in 10 minutes.

Most running shoes are going through a low-foam or fat-foam phase, but now one new model is passing through a gel phase. The designers of the bold new Asics Gel-Quantum 360 ($279) chose gel to ﬁll the 22 pockets lining the bottom because the dense substance absorbs and diffuses shock better than foam. “That’s key for long-distance runners to stay injury-free, as their muscles are more tired out and less effective at absorbing impact,” explains Andy Neo, assistant manager for education and training at Asics Asia.

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BURN MORE CALORIES WITHOUT EVEN TRYING An unexpected beneﬁt of strength training is that you’ll stay more active after you’ve towelled off. A study in Medicine & Science in Sports & Exercise found that exercisers who did a toning routine moved up to 48 per cent more throughout the day than those who did just cardio. “Building muscle makes activities like walking, climbing stairs and doing home projects easier, so you do more of them,” says lead researcher Gary Hunter. “It’s also true that cardio can leave you wiped out, so you may not have as much energy to spend on daily tasks.” To maximise results, shoot for three ﬁrm-up sessions a week along with the usual moderate cardio.

“Old ways won’t

REPEAT open new doors.” AFTER ME

SHAY KOSTABI, US-BASED TRAINER AND NEW BALANCE AMBASSADOR

TEXT ESTELLE LOW PHOTO CHRIS FANNING HAIR CASEY GEREN/ABTP.COM MAKEUP JESSI BUTTERFIELD/EXCLUSIVE ARTISTS MANAGEMENT FOR DIOR

Like running on jelly

Conquer

1,336 Steps, 73 Storeys, 226 Metres Take part in the exhilarating Swissôtel Vertical Marathon, Singapore’s longest running vertical race! Push your limits and scale Swissôtel The Stamford, one of Southeast Asia’s tallest hotels, where breathtaking panoramic views of the iconic Singapore skyline await.

Sunday, 29 November 2015, 6.30am Swissôtel The Stamford, Singapore

Registration Fees Now till 30 September 2015: S$54.50 1 – 31 October 2015: S$60.50 Exclusively for all OCBC Cardmembers 10% off registration fees

For online registration and more information, visit www.swissotelverticalmarathon.com.

Official Organisers:

Official Sponsors:

Swissôtel The Stamford 2 Stamford Road, Singapore 178882

Get Fit News

HOT HAPPENINGS

ACTION CITY

THESE FUN EVENTS WILL KEEP YOU MOVING.

STAYING ON TRACK It’s common for your ﬁtness routine to be derailed by holidays. But who says you need a gym? You just need a little willpower and a couple of minutes. We asked Claudel Kuek, founder and CEO of Powermoves Pilates Lifestyle about her personal routine. Q How do you stay strong and limber on long trips? A I do daily express sessions before starting the day: Leg lifts (front, side and back), planks, grand plies or lunges, stomach crunches and push-ups. I do 20 reps of each exercise and give my body a good stretch immediately afterwards.

● Got To Move Organised by the National Arts Council, this initiative aims to get more Singaporeans grooving by offering dance classes and workshops as well as showcasing performances by local dance groups. WHEN Oct 8 to 23 WHERE Various locations HOW MUCH Free MORE INFO www.facebook.com/gottomovesg ● BNP Paribas WTA Finals Singapore 2015 Watch the world’s top eight women’s tennis players compete for the prize money of US$7 million in singles and doubles matches. This year features an expanded fan zone with interactive games, sports challenges and appearances by the players. WHEN Oct 23 to Nov 1 WHERE Singapore Indoor Stadium HOW MUCH From $16.90 MORE INFO www.wtaﬁnals.com

318

The number of calories you’ll torch with half an hour of plyo moves like skipping or box jumps.

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● Illumi Run 2015 During this fun event, you’ll be doused with non-toxic neon glow water at every themed music zone. Stay on for the after-party hosted by DJs. Register by Oct 8. WHEN Nov 28, 8pm WHERE Race Village, F1 Pit Building HOW MUCH $78 MORE INFO www.illumirun.com/sg

MAIN PHOTO ROGER RICHTER/CORBIS

Q Where do you do these exercises? A In the room, by the pool, in the gym – wherever inspires me most. Depending on the destination, this routine can be done in lovely parks or by the beach too. It is always special to embrace the vacation spot by being outdoors so playing golf, cycling and hiking are my other favourite activities to stay ﬁt. Q What else gets you going? A I like breezy soundtracks. Think Lionel Richie’s Love Will Conquer All, Basia’s Cruising For Bruising, and Justin Timberlake’s Love Never Felt So Good.

Get Fit Shop

WHAT A MATCH! Love playing dress-up with your child? Don’t stop at your Sunday best. We suss out new mother-and-child garb to keep you both looking cute.

As sleek as they are lightweight, New Balance Fresh Foam Zante ($169) and Zante Kids ($99) are perfect for training runs and competitive kid dashes.

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TEXT DEBORAH LIN PHOTO TAN WEI TE ART DIRECTION & PRODUCT STYLING RAY TICSAY

Tracksuits are back! We like the H&M Studio Navy Cardigan and Studio Navy Leggings (prices unavailable) for mum and H&M Hoodie ($24.90) and Joggers ($39.90) for kiddo. How’s that for #ootd?

Designed to ďŹ t under helmets, these cycling caps from www. sixrollingwheels.com are as adorable as they are practical. Our picks: Japanese Cherry Blossoms on Pink ($40) for mum and Little Sitting Fox ($35) for mini-you.

Only have time to work out after work? The bright hues of the Adidas Climachill Tank Top ($55) and Jersey Youth ($24) will keep you both visible during evening walks, while the quick-wicking material means youâ&#x20AC;&#x2122;ll stay dry and cool.

Your tween will approve of her Nike Pro GFX Capri Yth ($49) with rad prints. Your Nike AS Perforated Rival 2in1 Short ($89) looks just as good and comes with compression inner lining for extra support.

SHAPE OCTOBER 2015 | GET FIT |

Get Fit

LET THE KID PLAY

Give your child a time-out from electronics and introduce him to a fun new sport!

BY DEBORAH LIN

o your child prefers watching TV or fiddling with the iPad. But when you confiscate his electronics, he drives you nuts. Where does he get all that energy from? It’s time to rethink what he is doing outside school hours. According to Singhealth, obese children say family activities usually revolve around food or eating. And we suspect they eat their meals with a smartphone or tablet in front of them. And, no, chubby isn’t that cute. The World Health Organization (WHO) estimates that 70 million young children will be overweight or obese by 2025 if the current trend continues. In Singapore alone, the Health Promotion Board (HPB) reports that about one in 10 children is presently overweight or obese. If like the active mummies on our team, you’re trying to keep your kid in the healthy BMI zone, read on. We’ve sussed out fun alternative sports he is unlikely to try at school – like Crossfit and rock climbing. Think these activities are too extreme for kids? The good news is, more studios are now offering kid-friendly programmes – both recreational and competitive – with no-commitment trial sessions for newbies. Holiday courses are also offered. Classes for preschoolers are typically big on fun while improving their psychomotor and social interaction skills. Older children learn more complex moves and techniques. Training differs with your child’s age. As he progresses, you can expect his physical condition to improve, as will his stamina, endurance, agility and coordination. Studies have also shown social and emotional benefits from increased physical activity in children – think more confidence, higher selfawareness as well as better communication skills and respect for their peers. Double score! Just don’t be too surprised if Junior ends up more excited about his training than you are about your gym sesh after this.

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AGE-APPROPRIATE ACTIVITY IF YOUR CHILD IS… One to three years old His attention span is naturally shorter, so expect bursts of active and frequent play, and don’t get exasperated if he seems to lose interest quickly.

●

● Three to six He is able to participate in sports requiring more control or precision, and better motor skills. Introduce activities that develop muscles, strength and coordination, like cycling or running.

● Six to 12 Children in this age group are likely to want to choose their own activities, after considering their physical ability, interest and peer inﬂuence. Encourage him to pursue activities that build aerobic ﬁtness, strength and endurance, such as ball games. SOURCE SINGHEALTH

Gymnastics is not just about flexibility. It also improves coordination and focus. GYMNASTICS

PHOTOS GYM WITH ME, INNERVATE CROSSFIT, THE ROCK SCHOOL AND THE GENTLE ART

COMMON MISCONCEPTION It’s a girl’s sport that involves complex routines and equipment in a stressful environment. That, or just tumbling and rolling around on mats. REALITY Such recreational classes give girls and boys a full-body workout that improves their coordination and focus, and allows them to progress to moves requiring specialised equipment. Where to go GYM WITH ME (www.gymwithme.com) Tanglin Trust School, Griffiths Jones Hall, 95 Portsdown Road, Singapore 139299, Tel: 9106-4371 What to expect From warm-ups, like wheelbarrows (one child gets into a push-up position and his partner holds and supports his legs as he walks on his hands) to the actual curriculum, activities are done in pairs. Children with similar physical abilities are grouped together to provide the right level of encouragement and challenge. What’s more, there’s constant activity throughout the fast-paced session. So whether he’s trying out conditioning exercises on the beams and bars, or working on forward rolls, your child will be kept busy. Bonus! Recreational and competitive gymnasts share this space, so the noncompetitive will be inspired. There are also several units of most equipment, so he won’t have to queue for his turn for too long. Programmes While children are placed in classes based on ability rather than age, those aged three to six tend to concentrate on polishing basic skills (Kindergym, $30 for a 60-minute session). Children aged seven to 10 focus more on building ﬁtness and understanding core gymnastic elements and equipment (Juniorgym, $38 for 90 minutes). Those aged 11 and above do more physical conditioning

(Seniorgym, $45 for two hours). The duration and costs of trial classes are the same as regular sessions. Gym With Me, which also has trampolining, freestyle gymnastics and competitive squads, runs school programmes for children as well.

CROSSFIT COMMON MISCONCEPTION High-intensity workouts with elements of aerobics, calisthenics and plyometrics sound too intense for kids, right? REALITY For kids, it’s usually a varied series of quick moves done in two or three sets, and veiled as games to keep things fun. The coach charts each child’s progress and movement mastery before raising the intensity level. Where to go INNERVATE CROSSFIT (www.innervatecrossﬁt.com) 994 Bendemeer Road, #01-04, B Central, Singapore 339943, Tel: 9788-7859 What to expect Designed to keep kids moving throughout the session, these games involve friendly competition. Fun moves include the ballerina (traversing the room on tip-toes with arms outstretched sideways) and bear crawls that don’t let the knees

touch the ground. The coach also issues challenges, like six minutes of push-ups, jumps and oompaloompa (overhead presses). There’s also an element of weight lifting; the more experienced eventually progress to lifting 3kg medicine balls. Weightlifting starts only in the 13 and older teens class. Bonus! Innervate Crossfit supports both the physical and mental growth of children in terms of building confidence, fundamental movements and academic progress. Since findings indicate that the best time for academic learning is within an hour after intensive exercise, it has set up an area for children to do their homework postworkout, especially during exam time, with supervision by the coach or parents. Programmes available The one-hour trial class is free of charge. Classes for children aged four to seven (Preschool) focus more on fun and functional movements, and those for children between eight and 12 (Kids) emphasise more on character building and athletic development. Packages for these classes start from $150 a month for thrice weekly sessions. There are also classes for teens and adults.

SHAPE OCTOBER 2015 | GET FIT |

Get Fit

ROCK CLIMBING COMMON MISCONCEPTION Only Spiderman-wannabes need apply for this insane upper body strength sport. Plus, isn’t it dangerous? REALITY Children will work their bodies and problem-solving skills as they reach for the letter- or dinosaur-shaped hand and foot holds or tiles, and search for soft toys hidden on the wall. Where THE ROCK SCHOOL (www.therockschool.sg) 850 New Upper Changi Road, #01-06, Bedok Community Centre, Singapore 467352, Tel: 6242-2106 What to expect The basic fun climbing session called A, B… C’s for Climbing! includes imaginative scenario play. Warm-up exercises include holding on to a large sheet and ﬂapping it to create waves and move a dolphin toy from one end to the other (for the arms), escaping a “shark” by climbing up a two metre-high boulder wall, as well as bouldering through obstacles like a hula hoop (for the entire body). As kids might initially be afraid of scaling heights, coaches give a demo climb beforehand and then they make several attempts at climbing the seven metre-high wall and progressively aiming for higher tiles each time. Safety is a top concern – detailed demonstrations are duly carried out. Equipment is also carefully checked, plus there are mats and spotters to break falls. Bonus! While other rock climbing facilities may offer programmes for children, The

Rock School is the ﬁrst one which caters exclusively to children. That means more kid-friendly tile placements, less steep wall inclines, and a larger range of equipment designed specially for children. Programmes available A two-hour fun climb-cum-introductory workshop costs $30. Structured lessons are offered for children aged four to seven to hone basic climbing skills (Pebbles, $160 for eight two-hour sessions). More independent climbers aged up to 14 can progress to the more technical coaching programme (Step Up!, $150 for four 90-minute sessions). Parent-child workshops (Double Up!, $58 for a pair) and one-on-one sessions are also available.

BRAZILIAN JU-JITSU (BJJ) COMMON MISCONCEPTION Practising a martial art might strengthen children physically, but might also promote aggression. What if the kid starts picking ﬁghts? REALITY Classes for children emphasise acquiring physical skills through goal-oriented game play. There are no strikes and kicks in this martial art. Children learn to defend themselves by outwitting stronger opponents. Where THE GENTLE ART (www.thegentleart.co) 183 East Coast Road, Singapore 428889, Tel: 6342-0113 What to expect Instead of launching kids straight into groups, the trial sesh is a cosy, one-on-one with the coach so they feel less

Brazilian ju-jitsu can boost your child’s confidence. 64 | GET FIT | SHAPE OCTOBER 2015

overwhelmed. Sessions for younger children are play-based to build participation interest, and they are also a lot less technical. Fight simulations and learning techniques, like chokeholds and arm or foot locks, are presented as animal games. So imagine you are a bear, and you have to bear hug another. Through play, children learn how to control opponents and defend themselves in confrontations. This makes them more confident and less likely to resort to punching or kicking to gain attention. Bonus! The Gentle Art is the only Mendes Brothers’ affiliate in Asia to offer programmes modelled after the US champions’ widely acclaimed children’s syllabus. It has also produced the most number of young world champions. The courses are developed with early childhood educators to ensure ageappropriate learning milestones. Programmes available A 30-minute trial class is free of charge, while more structured lessons last 45 to 60 minutes. Children aged four to five join the more play-based classes (Babybolos), while those aged five to eight work on building stamina and endurance (Lil’ Champions). Kids aged eight to 12 begin developing and practising their own creative game strategies (Teen Warriors), under the coach’s mentorship. Classes for women are also available. Call the school for rates.

Get Fit

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GET JILLIAN-STRONG Star trainer Jillian Michaels swears she’s never looked or felt better. Here, she shares the conﬁdence-boosting, body-transforming moves and mantras that are working so well for her, so they’ll do the same for you. BY JACLYN EMERICK PHOTOGRAPHY MARTIN RUSCH

ore than 20 years in ﬁtness – the last decade as America’s original celebutrainer – have come to this: Jillian Michaels is the living, breathing badass billboard for her body of work. And she has distilled a kitchen sink of exercise disciplines – including mixed martial arts, pilates, gymnastics and yoga – into a clean, lean approach that uses body-weight moves (indeed, you’ll see no double-digit dumbbells or fancy machines in the following pages) to take you to the high-intensity zone, that fat-melting jackpot.

SHAPE OCTOBER 2015 | GET FIT |

Get Fit

STYLING AUDREY SLATER HAIR CHLOE FRANKE MAKEUP PAIGE PADGETT/CLOUTIER REMIX, USING JUARA MANICURE BARBARA WARNER/CELESTINE AGENCY FOR CHANEL

“Years – it took me years to learn some of these moves. Plus patience and perseverance,” says Jillian of sticking poses such as the planche push-up (shown), which is the starting point of her workout. Master this, and “it’ll inspire you to strive towards new accomplishments,” she says.

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“Often, people hear the words ‘high intensity’ and think, ‘I’m not that ﬁt, this isn’t for me’,” says Jillian. “But this really isn’t the case. Everyone can do a highintensity workout because what it means is simply going at your personal ﬁtness peak, whatever level that is.” While Jillian’s drill-sergeant-like training style has contributed to her success in The Biggest Loser – which she wrapped up for good last year after being the undefeated trainer in 12 seasons of the show – part of the 41-year-old’s magic touch is her ability to win the mind game. “When you feel strong and you accomplish something physical that you didn’t think you were capable of, your heart and mind open up to many possibilities that previously felt out of reach in other areas of your life,” she says.

SHAPE OCTOBER 2015 | GET FIT |

Get Fit

Although the media mogul and mother of two – she’s raising a ﬁve-year-old daughter, Lukensia, and a three-year-old son, Phoenix, with partner Heidi Rhoades – no longer has the time to gym every day now, she is in the best shape of her life. She credits this to her quick but oh-so-effective workout detailed in the upcoming pages, which follows the tenets of her Bodyshred programme – 30-minute body-weight and dumbbell workouts designed to shed fat, sculpt muscle and boost conﬁdence. “The results I’ve seen with Bodyshred have been far superior to any programme that I’ve ever created,” she says. And, as evident in these pages, which show Jillian performing some of the most

challenging body-weight strength exercises out there, she hasn’t gone soft. Don’t worry, you won’t be asked to do the airborne push-up below or any of the other strong-woman moves she shows off on the pages that lead up to the actual workout – these are just inspiration shots. But, ever the motivator, Jillian says to never say never; instead, admire and aspire. And it is this take-charge-of-your-life philosophy that transformed the once-overweight teen into the head of a wellness empire. To get you started, Jillian shares her go-to workout: a circuit of seven toning moves. “I like to train the body from as many different angles as possible and to use every modality available to do it,” she

“Consistency is the key to getting results. If you’re pushing yourself to work beyond your comfort zone for four rounds, four days a week, with this routine, you’ll notice that your body starts to change within the first two weeks.”

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explains. “That’s why, for some moves in this workout, you need explosive power; for others, control and balance are the focus.” On top of that, each exercise targets multiple big-muscle groups, so you get maximum calorie-burning beneﬁts. Now about that high-intensity pace. “Challenge begets change,” says Jillian, so you should try to do as many reps during these 30-second sets as you can for your level, and modify according to what you need (we’ll show you how). “This workout will improve every aspect of your ﬁtness,” she promises. Picture what that feels like. Channel Jillian’s locker-room rally speeches. Even hang some of these photos up in your bathroom for a little extra mojo.

HOW TO FIND YOUR INTENSITY SWEET SPOT

For this routine, you want to work at 85 per cent of your maximum heart rate – the maximum beats per minute (bpm) your heart should pump during exercise – to ensure that you burn the maximum amount of calories, says Jillian. “What it takes to get there is completely unique to you,” she explains. For example, an advanced exerciser may need to power through the split jumps rapid-fire to reach that intensity level, while a beginner may simply need to do some forward lunges to get to that same level. For a ballpark figure, first subtract your age from 220 to get your max heart rate, then multiply that number by 0.85. A 30-year-old, for instance, will have a max heart rate of 190bpm (220 minus 30) and a target bpm of 162 (multiply 190 by 0.85). Once you know your target bpm, wear a heart rate monitor and try to stay on mark during each move.

Get Fit

BODY BY JILL

Your workout Do as many reps of each exercise as you can for 30 seconds. Repeat the circuit until you’ve done four sets. Do this routine four days a week, on alternate days. You’ll need A set of 1.4kg or 2.3kg weights – optional.

b FOREARM CROSSOVER PUSH-UP Works shoulders, triceps and abs Start in plank position, with left palm on floor in front of chest, fingertips pointing right, and right palm in front of left, fingertips pointing left [a]. Bend elbows and lower body until forearms are flat on floor [b]. Straighten arms, pushing body up. That’s one rep. Repeat for 30 seconds. Make it easier Jillian suggests resting your knees on the floor to make the exercise less challenging.

BRIDGE REACH Works abs, butt, quads and hamstrings Lie face up with knees bent, feet flat on floor, and arms by sides, palms down, then lift hips so body forms a line from shoulders to knees – this is the starting position. Reach right arm up and back diagonally, pressing palm into floor [a]. Return to starting position and repeat with left arm. Return to starting position, then extend right leg diagonally, pressing outside of foot into floor [b]. Return to starting position and repeat with left leg. That’s one rep. Repeat for 30 seconds.

b GODDESS SQUAT JUMP Works butt, quads, hamstrings and calves Stand with feet hip-width apart, toes turned out and arms by sides. Lower into squat until butt hovers above heels, while bringing arms forward and up, stopping at chest level; arms should be straight and palms, together [a]. Jump as high as you can [b]. Land in starting position. That’s one rep. Repeat for 30 seconds. Make it easier Skip the jump.

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L-SIT CURL Works triceps, abs, butt, quads and hamstrings Sit with knees bent, feet flat, and palms on floor next to hips. Press into palms to lift hips so that body comes into tabletop position. Lift and extend right leg diagonally [a]. Keeping body lifted, pull hips down and back between arms (butt and right leg will hover about 3cm above floor) [b]. Press into palms to lift hips back into tabletop position. That’s one rep. Continue for 30 seconds. Switch sides; repeat.

a ROLLING PLANK Works shoulders, chest, abs, obliques and quads Start in side plank position, with left palm ﬂat on ﬂoor, right foot staggered in front of left, and right arm straight up [a]. Slowly rotate body down into single-arm plank, reaching right arm under and across chest [b]. Reverse movement to return to starting position. That’s one rep. Continue for 30 seconds. Switch sides; repeat.

WARRIOR III ANGEL Works shoulders, back, abs, butt and quads Stand with feet hip-width apart, arms by sides. Keeping legs straight, bend forward while raising left leg backwards until both upper torso and left leg are parallel to ﬂoor; body should form a T. Keeping arms straight, bring them up and forward until they are parallel to ﬂoor, rotating palms so they face upwards and pinkies touch [a]. Scoop straight arms around and back, rotating hands until thumbs touch, and stop slightly above butt [b]. Return to starting position. That’s one rep. Continue for 30 seconds. Switch sides; repeat. Make it harder Hold a 1.4kg or 2.3kg weight in each hand.

SPLIT JUMP Works abs, butt, quads and hamstrings Stand with feet hip-width apart and arms by sides. Jump as high as you can, driving left knee and right arm forward and up, right heel towards butt, and left arm back [shown]. Land in starting position. That’s one rep. Continue for 30 seconds. Switch sides; repeat. Make it easier Instead of jumps, do alternating forward lunges. SHAPE OCTOBER 2015 | GET FIT |

Get Fit Success Story

“I turned to exercise to get over heartbreak.” Danielle Neo snapped out of her break-up blues by working out and eating right. As told to DEBORAH LIN. DANIELLE’S CHALLENGE Having always been overweight, I never paid much attention to my diet and exercise. After I started working as a nurse, I put on even more weight – 8kg within a year! Doing irregular shifts, I ate whatever was convenient and more accessible, like chips, chocolates, fast food or instant noodles. The odd hours also affected my sleep routine and, since I was always tired, I was too lazy to work out. The turning point came after my boyfriend and I split up. I was so hurt by this that, outside of work, I stayed home, did nothing and often skipped meals. When my mother, whom I am very close to, told me she was worried that I was becoming depressed, I realised I had to pick myself up. I decided to start exercising to occupy my time and, hopefully, feel better about myself.

● I started skipping at home as I didn’t have the courage to exercise in public. At the beginning, I took half an hour to complete 500 skips. After three months, my ﬁtness improved and I could do 1,000 skips in 45 minutes. I eventually gained conﬁdence to run outdoors, and started with 30- to 60-minute jogs three to four times a week. As my momentum built up, I challenged myself to do more. I got a gym membership, started personal training, and joined various classes. I really enjoyed sweating it out and could spend up to three hours doing spinning, bodypump and yoga. When I couldn’t make it to the gym, I exercised at home by following online workouts. I also started to eat more healthily although it was really difficult at the start. From eating two bowls of rice at each meal, I went down to half a bowl. I focused on eating whole grains, more lean protein, such as steamed meat, and lightly-cooked vegetables. Then I found out how to prepare more wholesome food online. In place of high-fat and

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DANIELLE NEO Age 27 Height 175cm Weight lost 22kg in 2 years

high-sodium seasonings, I started using ﬂavourful herbs, like Cayenne pepper and rosemary. I also started making my own smoothies. Over two years, I lost 22kg and ﬁnally had a normal BMI.

LIFE NOW ● Although shift work is tiring, my healthy lifestyle keeps me refreshed and energetic. I pack meals to work to avoid snacking and eating instant foods, and I make time in my schedule to work out, even if it’s just a short morning run. I also try to get at least eight hours of sleep each day. My colleagues have commended my successful weight loss, and frequently ask for tips on workout routines and dietary habits. More importantly, my mother is happy with this positive change, and even prepares healthy food, like oatmeal porridge, to support me! WEEKLY WORKOUT SCHEDULE An hour of exercise three to four times a week.

AFTER

No easy way out

Keeping ﬁt and eating well may be difficult, especially for shift workers, but it is worth the effort.

WRITE TO US AND WIN AN ATTRACTIVE GIFT! DANIELLE RECEIVES A FULL SET OF ADIDAS STELLASPORT GEAR WORTH $329. Designed for the active girl, and launched in January, Adidas Stellasport, which comes under the creative direction of Stella McCartney, redeﬁnes sportswear by combining sporting style with bold branding, explosive colours and fresh prints. This new range comprises apparel, footwear and accessories that not only have sports performance technologies, but can go from the gym to the city streets. E-mail magshape@sph.com.sg with your weight-loss success story and photographs now. Please include your name, age and daytime contact details.

PHOTOGRAPHY JUSTIN LOH

THE PLAN

BEFORE

Eat Right

FUEL YOUR BODY!

PHOTO ACHIM SASS/WESTEND61/CORBIS

The anti-diet

Here’s great news: If you just add plenty of fibre to your meals, you’ll lose weight. When participants in a recent University of Massachusetts Medical School study in the US were encouraged to eat 30g or more fibre a day, they shed almost as much weight – about two kilos in three months – as those following a more complicated diet. “Fibre-rich foods make you feel full quickly for fewer calories,” explains lead study author Dr Yunsheng Ma. And you don’t need to count every gram of fibre; just upping your intake is enough to promote weight loss. Make this your plan: Fit at least one fibre-rich food, like whole grains, fruit, vegetables or legumes, into each meal.

SHAPE OCTOBER 2015 | EAT RIGHT |

Eat Right News

BETTER FAT BURN

Eat! Letting yourself get too hungry sabotages your slimdown efforts, new research ﬁnds. Besides the fact that starving yourself will eventually lead to unbridled gorging, gnawing hunger alters the composition of your body fat, messing with metabolism. To explain: There are three types of body fat - active, calorie-burning brown fat; inactive white fat, which has negative hormonal effects; and beige fat, which has the potential to convert the white to brown. The last only activates if you’re not starving, researchers at Yale University in the US found. On the other hand, hungertriggered neurons send messages to your white fat to stay white, says study author Xiaoyong Yang. This is your inner cavewoman kicking in. In times of famine, the body needs to hold on to whatever energy it can. SHAPE RAVE

BABY FOOD When it comes to getting pregnant, many women focus on what they should do to up their odds – but a recent study by Harvard University in the US suggests that future fathers should look to their habits as well. Researchers found that men who ate the most processed meats (such as pepperoni, salami and bacon) had the poorest-quality semen, compared to those who ate the least. The reverse was true of fish intake: The more a guy ate, the more likely it was that he’d have top-notch swimmers. Once the foetus is developing, mums-to-be should keep fish on their menu as well. Recent studies show that kids whose mothers ate fish during pregnancy had improved cognitive development. Seafood is a superior source of omega-3s and protein, as well as key vitamins and minerals.

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The vegetarian sashimi platter at Joie Restaurant by Dozo (#12-01 Orchard Central, tel: 6838-6966) looks so real, no one would blame you for thinking it’s meat. Then there’s the salmon that’s actually made of carrot and konnyaku. The swordfish sashimi is made from young coconut flesh while the yellowtail is actually delicately sliced pear. And they all have the silky mouthfeel of raw fish too. Owner-chef Huang Yen Kun goes to great lengths to ensure a pleasant dining experience. Other dishes worth trying from the revamped menu: Tempura Platter on Mash with eggplant, banana, yam and apple on sweet potato mash, as well as Grilled Bai Ling Mushroom Steak on “Pu-Ye” Hot Stone, which uses plump, juicy Taiwan-imported mushroom in place of beef. The six-course lunch and seven-course dinner menus are priced at $38.80++ and $68.80++.

TEXT ESTELLE LOW PHOTO OF WOMAN TETRA IMAGES/CORBIS ILLUSTRATION TONGRO/TONGRO IMAGES/CORBIS

MIDNIGHT SNACKS Hunger pangs at bedtime can also make it tough to fall asleep. A combo of protein and carbs can help you snooze.

VEGETARIAN FINE DINING, ANYONE?

Eat Right News

CRUNCH TIME ITCHY FOR A BITE? THESE WILL SATISFY WITHOUT SENDING YOU INTO BINGE MODE.

Shrimp and Ricotta Bruschetta MAKE HEALTHIER CANAPES THE NEXT TIME YOU HOST A PARTY. TRY THIS RECIPE FROM DAIRY BRAND GREENFIELDS! Serves: 6 Prep time: 80 minutes > 125g Ricotta > 2 tsp lemon zest > 2 tsp honey > 10 basil leaves, thinly sliced > Salt and pepper > 150g shrimps, cleaned, boiled and chilled > 1 loaf baguette, sliced 1. Put ricotta in strainer and refrigerate for about an hour. 2. In medium bowl, combine ricotta, lemon zest, honey

and basil. Season with salt and pepper. Add shrimps and mix well. 3. Toast baguette slices until golden brown. 4. Arrange half spoonful of shrimp mixture on each baguette slice. Garnish with basil leaves and serve. Nutrition score per serving 164kcal, 5.2g fat (0.2g saturated), 18.8g carbs, 10.3g protein, 1.3g ﬁbre, 351mg sodium, 63mg cholesterol

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Garden Picks Honey Mustard Soya Crisps ($3.80 for 180g pack, www.gardenpicks.com.sg) Made from non-genetically modiﬁed, Australia-grown soya beans, these are ﬂavoured with barley malt extract and mustard powder for a sweet and savoury punch. 123kcal per 25g

Win Win Vita Crisp Wheat Germ Crackers ($2.20 for box of eight 22g packs, major supermarkets) The protein-packed wafer-thin biscuits will keep you full for some time. 116kcal per 22g

Emily Fruit Crisps Crunchy Apple ($3.50 per 30g pack, Cold Storage) Contains only apples and nonhydrogenated vegetable oil. No added sugar and preservatives. 124kcal per 30g

The rise in gluten-free food sales over the past two years. “Free of gluten”, “gluten-free”, “no gluten” or “without gluten” labels meet FDA requirements. SOURCE MINTEL

Eat Right

Creamy kiwi and greens 352 calories

Smoothie bowls

The newest take on the fruitveggie combo, these are just as delicious and energising. They’re also so rich that you’ll want a spoon instead of a straw. BY SARA FORTE PHOTOGRAPHY TRAVIS RATHBONE

Tropical coco-mango 325 calories

Very berry vanilla 383 calories

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Eat Right

SMOOTH MOVES FREEZE YOUR FRUIT When fruit is ice-cold, it makes your smoothie spoonable. To freeze, wash and chop fresh fruit, arrange on a baking sheet or plate, and freeze for an hour before transferring to a ziplock bag. GO GREEN To amp up the nutrition of any smoothie bowl without changing the ﬂavour, add a handful or two of tender greens, like baby spinach and kale. For a smooth texture, blend them with liquid before adding other ingredients. BULK ’EM UP Smoothie bowls should be thicker than drinkable smoothies to prevent the toppings from sinking. Resist the urge to add too much liquid.

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To a blender, add seven whole frozen strawberries, half a cup of crushed ice, a quarter teaspoon of vanilla extract, two chopped pitted dates, three tablespoons of rolled oats, and a one-third cup of coconut milk. Blend until smooth. Pour into a bowl and top with two sliced strawberries, half a sliced small banana, and a quarter cup of granola.

● Tropical Coco-Mango To a blender, add one cup of frozen mango, half a cup of frozen pineapple chunks, a quarter cup of low-fat plain Greek yogurt, a one-third cup of coconut water, and quarter teaspoon of turmeric. Blend until smooth, pour into a bowl, and top with two teaspoons of hemp or chia seeds, two tablespoons of toasted coconut, and a quarter cup of blueberries.

MIX & MATCH Pick one liquid, add one protein, then blend and garnish with as many fruits, veggies, and toppings as your heart desires.

● Creamy Kiwi and Greens

LIQUIDS > Coconut water > Cow’s milk > Almond, coconut, hemp or soy milk > Water > Chilled coffee or tea

To a blender, add one cup of baby spinach, the juice of half a lemon, and a one-third cup of almond milk. Blend until smooth. Add a three-quarter cup of ice, one cored pear, one peeled kiwi, and a quarter cup of silken tofu (optional), and blend again until smooth. Pour into a bowl and top with a quarter cup of slivered toasted almonds, and a handful of raspberries.

PROTEIN > Nut butter > Tofu > Yogurt > Chia seeds > Protein powder

Tofu gives bowls backbone by pumping up the protein and supplying creaminess without changing the f lavour.

FRUIT > Berries > Stone fruit, like peaches and plums > Apples, pears, bananas > Citrus fruits > Avocados VEGETABLES > Leafy greens > Cucumbers > Zucchini > Carrots > Beets TOPPINGS > Berries or other fruit > Nuts or seeds > Cereal or granola > Shredded coconut > Semisweet or dark-chocolate chips

FOOD STYLING MATT VOHR/HALLEY RESOURCES PROP STYLING SARAH GUIDO-LAAKSO/HALLEY RESOURCES

● Very Berry Vanilla

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Eat Right

Eat healthy for less Skip high-priced speciality items and fancy stores, and still make good-for-you meals? Yes, you can. You’ll need the shopping and prepping smarts we’ve armed you with on these pages. BY JUNO DEMELO PHOTOGRAPHY JONATHON KAMBOURIS

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ere’s what it costs to have a great meal: about US$1.50 (S$2.10) more a day than you would pay for a crappy diet, according to a Harvard School of Public Health analysis. In fact, some of the most nutritious foods are the most affordable (spinach, anyone?). And for those things that do cost more, these savvy buying and cooking strategies are a big help. The ultimate beneﬁt: You’ll be eating deliciously and healthfully without draining your bank account.

SAVE TIME & MONEY

Pre-prepped produce costs a little more, but if veggies are ready to use, you’re more likely to cook with them and avoid ordering takeaway, which will save you money overall, says chef Melissa d’Arabian, author of Supermarket Healthy Recipes & Know-How for Eating Well Without Spending a Lot. “Plus, you won’t have to spend 20 minutes or so on a busy weeknight washing and chopping all those vegetables.”

WHEN IN DOUBT, MAKE TACOS

A ﬂour or corn tortilla is the perfect base for an endless variety of leftovers that would otherwise get trashed. Try chicken, lentils, and roasted squash tacos topped with cheese, beef, grilled avocado and arugula tacos with lime and sour cream, or grilled vegetable tacos – just empty out your crisper – with salsa and yogurt. You get the idea. SHAPE OCTOBER 2015 | EAT RIGHT |

Eat Right

SEND IN THE SUBS

Rethink pantry staples. “Bouillon paste is cheaper and tastier than chicken broth,” says blogger Beth Moncel, the author of Budget Bytes: Over 100 Easy, Delicious Recipes to Slash Your Grocery Bill in Half. Instead of using olive oil for sauteing, switch to less expensive oils, like canola and grapeseed.

Spinach Oven Omelette COOK TIME: 30 MINUTES TOTAL TIME: 40 MINUTES

Go root to stalk Stop tossing all those stems. Use an entire fruit or vegetable, says Tara Duggan, the author of Root-to-Stalk Cooking: The Art of Using the Whole Vegetable. Stems, stalks and greens are full of vitamins and minerals with distinctive flavours that will liven up your dishes. Eat the stalks as well as the florets of broccoli and cauliflower, use carrot greens as garnish instead of parsley, stir-fry the green part of leeks, or slice chard stems into ribbons and add them to a salad.

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> 1 tbsp olive oil > 226g potatoes cut into 0.5cm-thick slices (about 2 cups) > ½ medium onion, chopped > 2 cups thinly sliced spinach, stems and ribs removed > 4 eggs plus 2 egg whites > ¾ tsp kosher salt

> ¼ tsp freshly ground black pepper > Red pepper ﬂakes (optional) 1. Heat the broiler to high and place rack 10cm from heat. 2. Heat oil in 20cm ovenproof nonstick skillet. Add potatoes and onion and cook over medium heat for 10 to 15 minutes or until onion is translucent and potatoes are just tender. Fold

in spinach and cook for about three minutes or until wilted. 3. In medium bowl, beat eggs and egg whites with salt and pepper. 4. Pour egg mixture over vegetables and shake pan to distribute evenly. Cook for four to six minutes or until eggs set around the edges and bubble through the middle. Transfer skillet to broiler and cook two to three minutes more. Sprinkle with red pepper ﬂakes if desired. RECIPE BY CHEF MARY-FRANCES HECK

MAKE YOUR OWN POSTWORKOUT SNACK

Protein bars cost a lot if you eat them every day. You can make a healthier version with this easy recipe from Dana Shultz, co-founder of the Minimalist Baker in the US. Puree one cup of pitted dates in a food processor for about one minute; combine with a cup and a half cup of oats, plus one cup of chopped almonds. Warm a quarter cup each of honey and peanut butter over low heat, stir and pour over oat mixture, then mix. Transfer to 20cm by 20cm parchment paper-lined pan, press down, cover with plastic wrap, and refrigerate for 15 to 20 minutes until set. Remove from pan and cut into 10 bars.

FOOD STYLING MATT VOHR/HALLEY RESOURCES PROP STYLING WENDY SCHELAH/HALLEY RESOURCES

SERVES: 4

42% SHOP LIKE A CHEF “Grocery stores have lost 15 per cent of their market share over the last 10 years, so they’re willing to work extra hard for your business,” says Phil Lempert, a retail analyst and founder of www. supermarketguru.com. Seasonal produce tends to be priced cheaper in larger quantities. For example, the prices of avocados can vary: one fruit may cost S$3 and three could go for just $3.95. Popular fruit like oranges and apples also tend to cost less in the pre-packed 900g bags, too. Consider hitting the wet market for fresh seafood – prawns, for instance, can cost twice as much at the supermarket.

How much you save when you buy frozen broccoli rather than fresh. Surprise: in addition to being less expensive, frozen produce is often more nutritious because it’s picked at its peak. Roast frozen vegetables straight out of the freezer at 204 deg C for 20 minutes, ﬂipping them halfway through, says Melissa.

REWRITE YOUR SHOPPING LIST

These foods give you the biggest nu tritional bang for your buck . Fill your cart and then work them into yo ur diet. The omele tte recipe opposite is a good place to start.

> Broccoli > Cabbage > Potatoes > Spinach > Romaine > Bananas > Honeydew > Cantaloupe > Oranges > Peanut butter

> Beans > Wholewheat pasta > Brown rice > Canned tuna > Bone-in chicken thighs > Eggs > Yogurt > Cottage cheese

BREAK THE STORAGE RULES Ever been told that tomatoes need not be refrigerated? Wrong, says Daniel Gritzer, culinary director of www. seriouseats.com, who didn’t ﬁnd any truth to this mandate when he tested it. To get the longest life from tomatoes – and pears, peaches as well as avocados – let them ripen on the counter, then put them in the fridge. Bring to room temperature before you eat.

GIVE OLD FOOD NEW LIFE ● Turn hard, crusty bread into bread crumbs, or cube it and toss with tomatoes, basil, and vinaigrette for a tasty summer salad. ● Freeze fruits and veggies that are going bad for future use in smoothies. Fill ziplock

bags with handfuls of wilted spinach or kale, bruised berries, and brown bananas, and freeze until you’re ready to pop them into the blender with a little milk. ● Not-so-fresh tortillas make the best migas (eggs

scrambled with tortilla strips), says Erin Chase, the author of The $5 Dinner Mom Cookbook: 200 Recipes for Quick, Delicious, and Nourishing Meals That Are Easy on the Budget and a Snap to Prepare. Or crisp them in the oven to make your own chips. SHAPE OCTOBER 2015 | EAT RIGHT |

Eat Right Quick and Healthy

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TIME TO GET

FRESH Make the most of colourful produce bursting with ямВavour. RECIPES BY GENEVIEVE KO PHOTOGRAPHY SANG AN

SHAPE OCTOBER 2015 | EAT RIGHT |

Eat Right Quick and Healthy

trolling through the market for fresh fruit and vegetables is one of our favourite weekend things. Luscious tomatoes, corn, peaches, zucchini and watermelon! There’s so much you can do with them instead of eating them on their own. We created recipes that encourage you to shop your heart out and then take those ingredients to a whole new level of deliciousness. Feel free to mix and match, and switch in some of your other favourites – the possibilities are endless.

MediterraneanSpiced Tomato Salad SERVES: 6 COOK TIME: 6 MINUTES TOTAL TIME: 25 MINUTES > ½ cup hazelnuts > 1 tbsp coriander seeds > 2 tsp cumin seeds > 1 tsp fennel seeds > 2 tbsp sesame seeds > ¼ tsp smoked paprika > ¾ tsp kosher salt, plus more for seasoning > 1 tbsp ground sumac > 1 tbsp warm water > 1.1kg mixed tomatoes > 2 tbsp fresh lemon juice > 1 tbsp white wine vinegar > 1 tbsp honey

> 1 small garlic clove, minced > 3 tbsp extra-virgin olive oil > 1 cup fresh ﬂat-leaf parsley leaves > 1 cup fresh cilantro leaves

spices and pulse until nuts are chopped. Transfer to bowl with sesame seeds, smoked paprika and half teaspoon of salt, and stir.

1. In skillet over medium heat, toast hazelnuts for about three to four minutes, shaking pan occasionally, until nuts are dark golden brown, and then wrap nuts in clean kitchen towel. To same skillet, add coriander, cumin, and fennel seeds, and toast for about 45 seconds, tossing, until fragrant, golden brown, and popping. Then transfer to food processor. To same skillet, add sesame seeds and toast. Toss and toast for about one minute until seeds are evenly golden brown and put in medium bowl.

3. In large bowl, whisk sumac with warm water and set aside. Cut large tomatoes into 1.3cm wedges and smaller ones (like grape and cherry) in half. Set aside.

2. Rub hazelnuts with towel to remove most of skin. Add to food processor with

4. To sumac mixture, add lemon juice, vinegar, honey, garlic, oil, and remaining quarter teaspoon salt, and whisk together. Gently mix in tomatoes, parsley and cilantro. Season to taste with salt and top with nut mixture. Serve immediately. Nutrition score per serving 205 calories, 16g fat (1.7g saturated), 15g carbs, 5g protein, 5g ﬁbre, 207mg sodium

Grilled Corn and Peach Pizza SERVES: 6 COOK TIME: 22 MINUTES TOTAL TIME: 50 MINUTES > 3 ears corn, shucked > 2 large peaches, diced > 1 tbsp white balsamic vinegar > 1 tsp fresh thyme leaves > 3 tbsp extra-virgin olive oil > ¼ tsp kosher salt > ¼ tsp freshly ground black pepper > 340g whol-wheat pizza dough, divided in half > 2½ cups ricotta > 6 slices prosciutto 1. Heat outdoor grill to medium high. Grill corn for about 12 minutes, turning occasionally, until blackened in spots and tender. Transfer to cutting board. When cool enough to handle, cut off kernels. 2. In medium bowl, toss together peaches, balsamic vinegar, thyme, plus one tablespoon oil, salt, and pepper. 3. Roll each dough half into thin rectangle. Rub one tablespoon oil on each piece, lightly coating both sides. Grill, turning once, until grill marks appear on both sides of crust and dough is cooked through. This takes about 10 minutes.

Because your grill gets so much hotter than your oven, this crust tastes just as good as one from a pizzeria.

4. Divide ricotta between pizzas and spread evenly. Sprinkle with corn and peach mixture. Tear prosciutto into small pieces and place on pizzas. Serve immediately. Nutrition score per serving 455 calories, 23g fat (9.9g saturated), 44g carbs, 20g protein, 4g ﬁbre, 606mg sodium

SHAPE OCTOBER 2015 | EAT RIGHT |

Eat Right Quick and Healthy

Basil-Wrapped Scallop and Peach Skewers SERVES: 6 COOK TIME: 8 MINUTES TOTAL TIME: 45 MINUTES > 3 tbsp extra-virgin olive oil, plus more for seasoning > 1 tsp Aleppo pepper, or mix of 4 parts paprika and 1 part cayenne pepper, plus more for seasoning > 1 tsp kosher salt, plus more for seasoning > 1 lime > 900g large sea scallops > 2 large peaches, cut into 1.3cm wedges > 1 cup large basil leaves, packed 1. Heat outdoor grill to medium high. In large bowl, combine oil, pepper, and salt. Zest lime directly into bowl and whisk to combine. Cut lime into six wedges and set aside. 2. Remove tough muscles from scallops and pat dry. Add to oil mixture, along with peaches, and toss gently to coat. 3. Wrap scallop in large basil leaf and skewer it. Add basil leaf and then peach wedge to the skewer. Continue adding basil-wrapped scallops, basil leaves, and peaches to skewers.

Grilling peaches intensifies their sweetness and makes them even juicier.

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4. Grill for about six to eight minutes, turning once until scallops are charred and just cooked through. Transfer to serving plates. Drizzle with oil and sprinkle with salt and pepper to taste. Add lime wedges and serve immediately. Nutrition score per serving 239 calories, 10g fat (1.3g saturated), 11g carbs, 26g protein, 1g ďŹ bre, 477mg sodium

“Fried” Chicken With Pickled Watermelon and Tomatoes SERVES: 6 COOK TIME: 20 MINUTES TOTAL TIME: 1 HOUR > ½ baby seedless watermelon > 1.1kg yellow grape tomatoes > 4 basil sprigs, plus more leaves, thinly sliced, for serving > ½ tsp red pepper ﬂakes > ¾ cup apple cider vinegar > 1 tbsp sugar > ½ cup water > 2 tbsp plus ¼ teaspoon kosher salt > 1 lemon > 1¼ cups panko breadcrumbs > 2 tbsp canola oil > 2 tsp Old Bay seasoning > 12 chicken tenders (about 680g) > ¼ cup buttermilk > ¼ tsp black pepper 1. Preheat oven to 218 deg C. Line rimmed baking sheet with foil and place rack on it. 2. Cut away watermelon peel, leaving 0.6cm of white rind, and slice into 7.5cm by 1cm spears. Make small slit in each tomato. To large bowl, add tomatoes, watermelon, basil sprigs, and red pepper. 3. In medium saucepan, combine vinegar, sugar, water, two tablespoons salt, and strip of lemon peel (remove with vegetable peeler). Bring to boil, stirring, and then pour over watermelon and tomatoes. Fold gently to coat. Set aside while you prep chicken, stirring occasionally. 4. In shallow dish, stir together breadcrumbs, oil, and Old Bay seasoning. In medium bowl, combine chicken, buttermilk, quarter teaspoon salt and black pepper, and mix to coat. Dredge chicken in breadcrumb mixture; press to adhere. Bake on rack for about 15 to 20 minutes or until cooked through and golden. 5. Slice chicken and arrange on six plates with pickles. Garnish with basil and lemon zest. Serve with lemon wedges if desired. Nutrition score per serving 256 calories, 8g fat (1.1 g saturated), 16g carbs, 28g protein, 1g ﬁbre, 661mg sodium

Make extra pickles and enjoy them in salads and sandwiches. They’ll last about a week in the refrigerator. You can also quick-pickle cucumbers, onions, radishes and peppers.

Look Great BE AT YOUR MOST GORGEOUS!

PHOTO FRANCK SAUVARIE/CORBIS

Where are your shades? Sunnies aren’t just for the beach. You should be wearing them when you’reout and about – and especially on the way to work. “The most crucial times for sunglasses are between 8am and 10am, as well as 2pm and 4pm,” notes optometrist Justin Bazan, a medical adviser to the US Vision Council. The sun is closer to the horizon at these times – and shining its damaging UV rays directly into your eyes.

SHAPE OCTOBER 2015 | LOOK GREAT |

Look Great News

Skinny jeans alert!

THESE ADD BOUNCE TO YOUR TRESSES. Dove Volume & Nourishment Root Lift Spray ($16.90, leading pharmacies) contains styling polymers to lift hair at the roots, giving the illusion of a thicker crown. Aveda Thickening Tonic ($50) contains organic amla (Indian gooseberry) fruit extract, an Ayurvedic herb that helps strengthen hair, from roots to tips. Phil Smith Big It Up! Thickening Volume Cream ($26, www.luxola.com) is a moisturising product that gives good hold without weighing hair down. It also helps counter the effects of humidity so your style won’t go limp.

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Pretty for a cause HEAR, HEAR! “I think happiness is what makes you pretty. Period. Happy people are beautiful. They become like a mirror and they reflect that happiness.” DREW BARRYMORE, AMERICAN ACTRESS, PRODUCER AND DIRECTOR

Think pastel pink shoes in support of Breast Cancer Awareness month. For the whole of October, Pazzion will donate 30 per cent of all proceeds from the sale of its lambskin Pazzion Limited Edition Pink Leather Loafer ($73) to the Singapore Breast Cancer Foundation.

TEXT DAWN CHEN MAIN PHOTO EMMA INNOCENTI/CORBIS ILLUSTRATION RENIA METALLINOU /IMAGEZOO/CORBIS

NEED A LIFT?

They may look nice, but think twice about wearing these tight bottoms, especially if you will be in restricted positions for some time. In a new case study published in the Journal of Neurology, Neurosurgery and Psychiatry, a 35-year-old woman wore them while helping a family member with his house moving. She spent hours squatting and unpacking boxes. At the end of the day, her legs were swollen and numb, and she had lost sensation in her feet and calves. At the hospital, the doctors cut off her jeans and found that she had damaged muscle and nerve ﬁbres in the lower legs. The reason: Compression from her skinny jeans. It took four days before she could walk properly again, so learn from her mistake!

Look Great Shop

SLICK W ’EM ON BY DAWN CHEN PHOTOGRAPHY TAN WEI TE

DHC Olive Virgin Oil ($68, Watsons) This additive-free organic olive fruit oil is recommended for dry skin. It soothes irritation and strengthens skin’s natural moisture barrier.

TEXTURE Light

Heavy

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PRODUCT STYLING & ART DIRECTION LANA NGUYEN

Skincare oils are all the rage. Find one that suits you here.

NOT READY FOR OILS? If you have oily skin or simply prefer gels and creams, these products blend oil with other skincare ingredients.

Serum Shu Uemura Ultime8 Sublime Beauty Oil in Essence ($145) is a silky gel-serum. It contains a nourishing botanical oil complex, plus geranium oil that’s said to improve collagen production.

Moisturiser The Face Shop The Therapy Secret-Made Anti-Aging Cream ($46.90) has oat extract to strengthen skin, calendula extract to stimulate cell renewal and olive oil to improve ﬁrmness.

SHAPE OCTOBER 2015 | LOOK GREAT |

Polyester jumpsuit, $139, from Miss Selfridge. Leather belt, $109, from BCBG Max Azria. Duepunti silicone ring, $85, and matching bangle, $110, from Eclecticism + Lauren Jasmine.

Look Great

BACK TO Photography WONG WEI TE Styling DOLPHIN YEO

LACK

YOU CAN’T GO WRONG WITH THAT.

SHAPE OCTOBER 2015 | LOOK GREAT |

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Look Great

Josh Goot viscose top, $279, and Demylee New York cotton shorts, $299, from Inhabit â&#x20AC;&#x201C; The Other Store. Polyester mesh jacket, $109, from II Monkii. Plastic sunglasses, $65, from Eclecticism + Lauren Jasmine. Multi-leather choker, $32, from Lovisa.

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Max.tan neoprene coat, $799, from Threadbare & Squirrel. Cotton socks, $15, from II Monkii. Ashes leather sneakers, $400, from Ash.

SHAPE OCTOBER 2015 | LOOK GREAT |

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Look Great

Polyester top, $98, polyester shorts, $98, and Drishti Yoga polyester bag, $78, from Lululemon Athletica. Polyesterblend jacket, $599, from BCBG Max Azria. Cotton socks, $15, from II Monkii. Veja leather sneakers, $369, from Robinsons The Heeren.

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Look Great

Polyester-blend top, $99.90, from H&M. J.O.A. polyester shorts, $99, from Eclecticism + Lauren Jasmine. Fast Paced Run Visor, $55, from Lululemon Athletica. Leather cuff, $17, from Lovisa.

SHAPE OCTOBER 2015 | LOOK GREAT |

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Each x Other cotton cutout top, $530, and Toga Pulla polyester-blend skirt, $590, from Club 21b. Polyester sports bra, $78, from Lululemon Athletica. Leather sneakers, $190, from Pedder Red.

Mink Pink polyester top, $59, from Eclecticism + Lauren Jasmine. Polyester-blend vest, $139, and polyester-blend scarf, $16.90, from Zara. Leather belt, $99, from BCBG Max Azria. Florian Denicourt leather bag, $829, from Inhabit – The Other Store.

Look Great

ART DIRECTION RAY TICSAY PHOTOGRAPHY ASSISTANT CHERYL RAHARJO STYLING ASSISTANT ANGELA CHU HAIR EILEEN KOH (9386-8930) MAKEUP NIKKI KOH MODEL NIKITA/MANNEQUIN

SHAPE OCTOBER 2015 | LOOK GREAT |

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PHOTO OF MODEL JALAG/ESTHER HAASE/SEASONS.AGENCY/CLICK PHOTOS

FASHION

WALK

EVENTS, PROMOTIONS & NEWS

Spotlight

PEACE OF MIND

VITAMIN BOOST

Armed with a back guard sheet and Center Absorb Core, Sofy’s Compact Day Wings 24cm prevents leaks and keeps you comfortable on heavy-ﬂow days. The sanitary pads come cleverly folded to make them more compact and slimmer than a regular pad, so you can easily stash a couple in your bag. Priced at $4.70 from major supermarkets.

Freshly squeezed orange juice is an easy way to meet your daily vitamin C requirement, and help stave off a cold or the ﬂu. No time? No worries. The best alternative is Florida’s Natural Not From Concentrate Orange Juice. Containing freshly-squeezed juice from carefully picked ripe US oranges, it is additive-free. Priced at $7.90 from major supermarkets, convenience stores and petrol marts. Check for special offers in the stores.

NON-STOP HYDRATION To combat dry and dull skin, give Jergens’ new and improved body moisturisers a go. In fact, 96 per cent of women who tried and tested them reported softer skin afterwards. All are packed with natural extracts and vitamins to restore skin’s natural moisture level. What’s more, the Daily Moisture, Soothing Aloe and Ultra Healing formulations contain an exclusive Hydralucence blend that penetrates deep into the skin’s layers for all-day hydration. Priced at $8.90 for 400ml from major supermarkets and pharmacies.

STEAL THE SHOW The stylish new Asics Gel-Nimbus 17 Lite-Show offers the same comfort, support and stability as the Gel-Nimbus 17. It also boasts a strikingly reﬂective upper and bright hues, making it highly y visible in the day and especially at night. Priced at $239 from the Asics stores at #02-476 Suntec City Mall, #03-141 Marina Square, e, #04-10 Paragon, #03-36/37 Westgate, and #01-44/45 Velocity. Visit www.asics.com.sg for more information.

CLS TOUCHE

SHAPE OCT TOUCHE ELITE SPECIAL Stand to win 22 complimentary RLT + Derma Restorative Skin Therapy treatments worth $185 each. For details, visit www.shape.com.sg/ToucheElite. Promotion ends Oct 31, 2015. The treatment is valid for three months from the date of issue. It is only open to Singaporeans and permanent residents who have not visited Touche Elite in the last 12 months. Advance booking is required and the treatment must be done within a single visit. The promotion is not valid with other offers, services and promotions. Bring along your NRIC for verication purposes. Touche Elite reserves the right to change the terms and conditions of the promotion without prior notice. Other terms and conditions apply.

Touche Elite Medic-aesthetic Centres • #B1-07 Orchard Gateway (next to Somerset MRT) • #03-04 Palais Renaissance • #01-02 TQL Suites, 9 Tan Quee Lan Street (opposite Bugis Junction) Visit www.cls-touche.com for more information.

PROMOTION

CONFIDENCE BOOST

Worried about the signs of ageing? Touche Elite offers an innovative treatment that is designed to give your skin a more youthful look. Called RLT+ Derma Restorative Skin Therapy, the treatment is said to minimise the appearance of scars, sagging, ne lines and wrinkles, and improve your skin tone and complexion. Powering the treatment is 660nm Red Light Technology, which is supposed to penetrate deep into the layers of skin to boost elastin and collagen production by up to ve times; it is also thought to be benecial for damaged cells and inammation. Post-treatment, skin is visibly smoother, rmer and more supple, with a more even tone. Touche Elite is a medic-aesthetic centre offering Clinical Solution skin and body treatments, wellness programmes and aesthetic treatments.

EVENTS, PROMOTIONS & NEWS

Spotlight

AB SUPPORT

SKIN SAVER Give skin the boost it needs from limited-edition Orbis Collagen Jelly White Grape, which contains 1,000mg of collagen, 30mg hyaluronic acid and vitamin B6. Taking two sachets daily is said to result in skin that’s clearer, smoother and suppler. Priced at $27 for a box of 14 sticks from Orbis stores and counters. Visit www.facebook.com/orbis.sg.

Football star Cristiano Ronaldo swears by the Sixpad Abs Fit, which weighs just 84g so it can travel with you. The brainchild of sports science expert Professor Toshio Moritani, it is said to improve the look of your abs by toning the muscles via Electrical Muscle Stimulation (EMS) technology. Priced at $299 from all AIBI outlets. Visit www.aibiﬁtness.com for more information or call 6533-8555.

SOYA YUMMY High in protein and calcium, Yeo’s soya bean drinks are always refreshing. Now try using them in this easy-peasy Bandung Soy Agar-Agar dessert: Dissolve 12g of agar-agar powder in 500ml of water, bring it to a boil and remove from the heat. Stir two-thirds of the mixture into 400ml of Yeo’s Bandung Soy Drink. Then stir the remaining third into 200ml of Yeo’s Original Soy Milk. Pour the agar-agar mixes into jelly moulds or glasses, alternating the colours as you go along. Cool before refrigerating. Serve chilled. Yeo’s is available at major supermarkets and convenience stores.

TEST YOUR LIMITS Bored with your exercise routine? Liven it up with Fitness First’s 30-minute Pro-Cycling classes for those at intermediate or advanced fitness levels. Designed by Olympic gold medallist Victoria Pendleton, the intense group and individual sessions burn calories, strengthen the legs and tone the body. To find out more about Pro-Cycling, visit www.fitnessfirst.com/sg/train-with-us.

P L AT I N U M Y O G A

PROMOTION

GET MOVING

SHAPE OCT PLATINUM YOGA SPECIAL Get one month’s unlimited access* to Platinum Yoga for only $50 (UP $300 before GST). Valid for sign-ups before Oct 31, 2015. Simply show this page to redeem.

Whether you’re a beginner or an experienced yoga enthusiast, you’ll appreciate the variety and depth of classes available at Platinum Yoga. Offering both traditional and modern yoga, as well as pilates and reformer pilates classes, the centre has certiﬁed teachers from India and conducts more than 150 sessions a week. Looking forward to a good workout or something different from the usual? Classes also include different styles of hot yoga as well as aerial yoga, in which

you perform poses using a fabric hammock. If working on the abs or strengthening your core are your primary concerns, Pilates Abs or Core Pilates will see to your needs. The school also offers Detox Yoga and Anti-Aging Yoga, which involves inversions such as the headstand and handstand. To get started, choose a class that meets your goals and ﬁtness level, and you’ll be on your way to achieving a better body as well as improved ﬂexibility and overall well-being.

*Pass is valid until Dec 1, 2015, and is only for new customers above 21, and who are Singapore citizens or valid work-pass holders. Unlimited-access classes exclude Aerial Yoga, Pre-Natal Yoga and Kids Yoga, and are valid at the outlet of your choice only. Platinum Yoga reserves the right to cancel the offer and change the terms and conditions without prior notice. Other terms and conditions apply.

Platinum Yoga Studios • #02-462/466 Suntec City Mall • #13-09 Parkway Centre, 1 Marine Parade Central Call 6348-0809, e-mail enquiry@platinumyoga.com or visit www.platinumyoga.com for more information.

EVENTS, PROMOTIONS & NEWS

Spotlight

TOTAL WELLNESS CLEANSING RITUAL Get all that gunk and grime off your face after a day out with Glow. Created for Asian skin types, Facefresh Deep Detox Black Mask eliminates dirt and impurities – the culprits responsible for clogged pores, acne and dull, lifeless skin. Suitable for sensitive skin, the formulation consists of a unique plant-based blend of cleansing ClayClean, exfoliating Multifruit-Ex and replenishing Renewal-C. Priced at $48 from www.iloveglow.com.

Now you can wind down with a Hot Stone or Fusion Massage after an intense session of Belly Blitz or zumba in the same place! Amore Fitness and Boutique Spa has transformed its Bugis Junction studio into a one-stop centre for workouts and wellness treatments. As an introductory offer, it is giving away a Body Essentials Deal worth $78 (UP $263.22). It includes a two-week unlimited ﬁtness pass, a 45-minute Botaroma Swedish massage, a body composition analysis and an exclusive gift. This offer is valid until Oct 31, 2015. Terms and conditions apply. Visit www.amoreﬁtness.com for more details.

BEAUTY REVIVAL Now packed with even more beauty beneﬁts, My Beauty Diary’s range of Natural Key Line facial masks (in boxes of 10 each) are made from biodegradable Tencel fabric to enhance absorption of ingredients, including two patented new ones, Cosphingo and Aquaroad, to lock in moisture. There are also two new products for dry skin: Lipsome Hyaluronic Acid Mask and Squalene Restorative Mask in boxes of eight each. Priced at $16.90 per box from Watsons, Guardian, Unity Pharmacy and Sasa. Visit www.facebook.com/ MyBeautyDiarySG for details.

SUMMER STYLE Here’s why should you pack the Columbia Vulc N Vent for your next holiday: • Pretty and practical, the slip-ons feature rustproof eyelets • Their light-hued washed canvas uppers are an easy match to summery outﬁts • The open mesh at the heels allows your feet to breathe and keep smelling great Priced at $89 from Columbia boutiques.

GLOW

PROMOTION

SHAPE OCT GLOW SPECIAL

GET GLOWING Every day, we face environmental stressors like UV rays and pollutants. That’s why it is imperative to have a proper regimen to clean and protect skin. Without an appropriate skincare routine, we may suffer breakouts, clogged pores and a dull complexion. Glow FaceFresh Deep Detox Black Mask helps you keep your complexion clear and luminous. The mask is formulated with three main plant-based active ingredients: ClayClean with pure French kaolin

and bentonite clay to detoxify skin of impurities and rid it of excess sebum; Multifruit-Ex, containing fruit extracts, to remove dead cells and smooth skin; and Renewal-C, a powerful vitamin C complex that is easily absorbed by skin to target signs of ageing. Glow FaceFresh Deep Detox Black Mask is also said to tighten pores and reduce sebum production. Clinically tested on Asian skin, it is gentle enough to be used daily.

The rst 60 readers to submit their personal details with the promo code GLOWSHAPE2015 at www.iloveglow.com/watchmeglow will win a Glow FaceFresh Deep Detox Black Mask (50g; UP $49.90). This promotion is valid till Oct 31, 2015. Winners will be contacted by e-mail before Nov 6, 2015. Other terms and conditions apply. For more information, call 6336-7758, e-mail ask@iloveglow.com or visit www.iloveglow.com.

SINGAPO RE

One year’s print subscription* to

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TRUE YOGA

PROMOTION

LIMBER UP If a sedentary lifestyle is making you lethargic and giving you a stiff lower back, it’s time to stretch your way to better health with yoga. A particularly satisfying move is the backbend. While it appears challenging and may be tough to pull off at rst, True Yoga believes that the benets are well worth the effort. With time and practice, it is possible to do backbends, which are believed to promote balance and work out the spine. According to True Yoga, they also help boost blood circulation, ex the muscles, realign the spinal column, and strengthen the hips and legs. They even have an energising effect on both mind and body, and will give you a sense of fullment once you accomplish this essential step in your yoga routine. To discover a yoga programme that ts your needs and lifestyle, visit True Yoga. Their centres offer a range of practices, from Ashtanga yoga to classes for beginners and kids.

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For more information, call True Yoga or visit www.trueyoga.com.sg. This promotion is valid until Oct 31, 2015. It is open only to rst-time customers aged 18 and above. Reservations are required. The session will be forfeited if you fail to cancel or show up for the class. Show this page together with a photo ID for admittance. Other terms and conditions apply.

Man in Shape

MAX LOONG CHATTING UP...

n the ongoing Channel 5 TV drama Lion Moms, the suave Fly Entertainment artiste assumes the leading role of Richard Lee, husband of Jennifer Tan, who’s played by this month’s cover girl Bernice Liu. The series chronicles the lives and struggles of three women: a stay-home mum (Jennifer), a career-driven mother and an unwed parent. Being a philanderer, whose “only redeeming quality is his affection for his children” (as Max puts it), Richard is quite an unsavoury character. So what does it take to play a telly villain, and what’s the real Max Loong like?

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TEXT LI YULING PHOTO FLY ENTERTAINMENT

● What was acting as a cheating husband and father like? Max: This is my ﬁrst role as a father, a transition from youthful roles to more mature ones, which is a challenging but fun direction. It’s very demanding as I have to play quite a horrible guy. On set, I try to live this role as authentically as possible – and I do take some of that emotional baggage home with me. My co-star Bernice Liu had to cry in so many of our scenes. It was quite an emotional journey, having to be this mean to her. ● Cheating aside, how much can you relate to your character Richard? M: Of the many TV series and movies I’ve been in, this is one of the few times I’ve played a role I hardly identify with in real life. Richard has three main characteristics: A) He notoriously cheats on his wife, B) he takes over the business of his father-in-law, and C) he is a loving father to his two children. Me? A) I have always been a one-woman kind of guy, B) my businesses are self-made, and C) I am not yet a father. Unfortunately I do know several Richard types. Do I agree with their lifestyle? No. Do I quit every relationship just because of that? No. With some friends, I try to steer them in the right direction. With others, I simply don’t have the right to do so. But knowing men like this has helped shape my role as Richard. ● Let’s get to know the real you. Tell us something about your childhood. M: My parents raised me to be the man I am today. My father was a former professional race car driver – which explains my love for cars. He was also the type of guy who could walk into a room full of random people from all walks of life, and entertain everyone with his wit, personality and humour. I inherited my mum’s smile and her ability to try

everything in life once. I have many fond memories of growing up with them. ● How much of a fitness buff are you? M: I’d call myself a balanced fitness and health fanatic. Balanced because I have my ups and downs with my training routine as well as my eating habits. I’m a fanatic as I try to stick to my workout regimen of one-hour-plus gym sessions five to six times a week. I also love playing tennis and I occasionally race cars – that’s also very physically demanding. I eat very healthily from Monday to Saturday. Sunday is the day I indulge my cravings. For me, it’s important to have balance in everything I do. All it takes is a few weeks, sometimes a few months, of getting used to a different diet or hitting the gym on a regular basis. It’s amazing how we are such creatures of habit. ● Your online profile says you’re a self-professed perfectionist. Is there any part of your life that you like – and keep – imperfect? M: My nails. Wait, I might have to ask my manager if I can answer that question [laughs]. I am a big-time neat freak and appearance is very important for me. My

fiance, Sepideh Haftgoli, cannot understand why my nails are not always perfectly short. It’s not like I have long nails but I sometimes cut them two to three days later than I probably should. They are clean at all times. ● By the way, congratulations on getting engaged. So how do you define love and romance? M: Love and romance go hand in hand. Romance is what keeps a relationship exciting and love makes it eternal. ● Going by your definition, are you a romantic? M: According to Sepideh’s Facebook and Instagram, you could say yes. I regularly shower her with flowers, take her on romantic dinner dates and surprise her with getaways. ● And what’s your idea of a perfect date? M: I have been fortunate to have already experienced that when I proposed to Sepideh in the South of France last year. I rented a private cabana at the Hotel du Cap in Antibes. We were enjoying a romantic dinner when I went down on one knee during a magical sunset with the stunning French Riviera as a backdrop.

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SHAPE OCTOBER 2015 | MAN IN SHAPE |

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Stockists

LOVISA #B1-55/60 Wisma Atria (6733-6354) LULULEMON ATHLETICA #03-12B/13 Ngee Ann City (6694-2347)

ADIDAS #01-323 Suntec City Mall (6334-3107) ASH #03-02A Ngee Ann City (6887-4695) AVEDA #B1-32A Ngee Ann City (6735-0091) BCBG MAX AZRIA #B1-28 Ion Orchard (6238-0958) CLUB 21B #01-07 to 14 Forum The Shopping Mall (6235-0753) DIOR Tangs at Tang Plaza (6738-6618) ECLECTICISM + LAUREN JASMINE #B1-06 Wheelock Place (6735-0543)

120 | SHAPE OCTOBER 2015

MISS SELFRIDGE #01-66 Vivocity (6376-8368) NEW BALANCE #01-79 Kallang Wave Mall (6702-7340) NIKE #01-01 Orchard Central (6238-7660) PAZZION #02-190 Vivocity (6876-9137) PEDDER RED #03-04 Ngee Ann City (6735-5735) ROBINSONS THE HEEREN 260 Orchard Road (6735-8838) SEPHORA #01-05/06 Ion Orchard (6509-8255) SHU UEMURA #B2-40/41 Ion Orchard (6509-8931)

FAIRPRICE #B1-01 Shaw Plaza (6352-0850)

TAKASHIMAYA D.S. 391 Orchard Road (6738-1111)

H&M 1 Grange Road (6235-1459)

THE BODY SHOP #B2-39 Ion Orchard (6513-4505)

II MONKII #03-95A Far East Plaza (6737-9744)

THE FACE SHOP #B1-K5/K6 Wisma Atria (6884-9501)

INHABIT – THE OTHER STORE #02-16 Mandarin Gallery (6836-8441)

THREADBARE & SQUIRREL #02-20 Wheelock Place (6235-0680)

KIEHL’S #01-321 Suntec City Mall (6336-9338)

WATSONS #B2-06 to 10 Ngee Ann City (6735-4936)

L’OCCITANE #B2-33 Ion Orchard (6509-9068)

ZARA #01-57/58 Great World City (6835-9595)