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SHAPE YO U R LIFE

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OCTOBER 2014 SHAPE.COM

DISPLAY UNTIL OCTOBER 13, 2014

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GET THE MOST FROM EVERY WORKOUT.

HYDRATE WITH FLAVOR. THE WORKOUT WATER 0 CALORIES

VITAMINS

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WorldMags.net Cover Stories 22 Maria Menounos The Easy Way She Stays So Sexy!

45 Defy Your Age in Minutes 61 100+ Tricks for Younger Skin 103 Eat This, Drop Pounds Foods That Shred Fat

125 Test Your Breast Cancer IQ 140 7 Sex Moves That Sizzle 174 Flat Belly, Sleek Legs, Tight Butt In Just 3 Steps

Look Great 45 Natural Woman Best-kept beauty secret: Makeup that lets the real you shine through 50 Beauty Guru Celebrity nail technician Tom Bachik shares his best mani tricks 52 News The new crop of (fast!) brushless blow-dryers—and more 61 Star Power We tested hundreds of new products, from shampoos to serums, to bring you the 2014 Shape Beauty Award winners

Get Fit 75 Loosen Up Got sore muscles? Try these no-fail post-workout moves to roll away the pain 78 Super Sculptors The latest twist on yoga: High-energy moves plus an inspiring soundtrack equal a stronger, calmer you 88 The Good Fight Martial arts aren’t just for guys— here’s how to start honing your skills (and your bod!) 90 Step Right Up Get more from a stair workout with our calorie-torching, glute-firming tips 94 News Which workouts make you smarter, three super-hot (literally!) routines—and more 174 Transform Your Trouble Zones Flatten your abs, lift your butt, and more with these intense, targeted moves

4 OCTOBER 2014 SHAPE.COM

Beauty

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e k a t n o i act ST Y LE R U O Y S T I TH AT F

Thermoball jacket. $199. + WebID 1333118. Motivation leggings. $70. Both for misses. Take action! Log on to macys.com/active for the latest styles and inspiration.

FREE SHIPPING & NEW! FREE RETURNS AT MACYS.COM Free shipping with $99 purchase. Free returns by mail or in-store. U.S. only. Exclusions apply. Details at macys.com/free-returns

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Advertised merchandise may not be carried at your local Macyâ&#x20AC;&#x2122;s and selection may vary by store. 4080005.

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Eat Right

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103 Fat-Busting Breakfast Eat this to feel full all morning 108 Fresh Idea Grilled wild mushroom and kale tacos 110 Sweet Tooth Creamy and light pumpkin mousse 112 Home Chef Easy ways to prepare challenging fruits 114 The Chic Kitchen Thin-crust artichoke and arugula pizza 117 The Skinny On...Condiments 118 News How to avoid stresseating—and more 182 In Praise of Pears This luscious and healthy fall-harvest favorite works wonders in almost any dish

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Live Healthy 125 Breast Defense Do you know enough about breast cancer? Test yourself—and get the real answers 140 Sex Moves for bigger, better orgasms—and more 144Give Your Lingerie a Checkup Tips for staying healthy down south 146 News Don’t make these headache mistakes—and more 156 Retreat Yourself! Great escapes that are good for body and soul 188 Fat-Proof Your Life Learn these simple rules to stay slim effortlessly

You In Shape 163 Blazing a New Trail A tragedy showed this runner a new path

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166 Saved by the (Kettle) Bell! How one reader beat yo-yo dieting

Photographs by Victor Schrager; Chris Fanning: Jonathon Kambouris

And More... 8 This Month on Shape.com 10 From the Editors 12 The Hot List What we’re obsessed with right now 22 Up Close With Maria Menounos 32 Star Workout: Maria Menounos 196 Fit & Famous Stephanie McMahon 6 OCTOBER 2014 SHAPE.COM

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Blue state WorldMags.net HEALTHY RECIPES GALORE

This month on...

Say “aloha” to picturesque views and plenty of pampering! One winner and a guest will enjoy a three-night stay at THE MODERN HONOLULU in Hawaii. The package also includes daily breakfast and lunch, several spa treatments, and $250 toward travel expenses.

Need ideas—and lots of ’em? We’ve got you covered at shape.com/healthy recipes, where you’ll find picture-based, easy-to-follow recipes for soups, nut butters, hummus, and more. Each one requires only common ingredients and is packed with nutrients and flavor.

CUCKOO FOR POM COCO

Treat yourself to more satisfying postworkout hydration with POM Coconut, a blend of pomegranate juice and coconut water. Four lucky readers will get a threemonth supply of the beverage, plus a hat signed by celeb trainer Tracy Anderson, a yoga mat, a tote, flip-flops, and a towel.

Download our app, (free; itunes.com and play.google.com), then look for the phone symbol at the bottom of select pages. Scan the page to unlock bonus content and info on upcoming Shape events and promotions.

Dance your belly off! Slim your abs from every angle with fun, creative moves from LA-based dance instructor Jennifer Galardi. Go to shape.com/ danceworkout to see her fun choreography, then download our upbeat playlist and get ready to groove.

FIND FIT-SPIRATION

Personal trainers get paid to make you work harder than you would on your own. Now they’re turning the tables and sharing motivating tips from clients! Head to shape.com/trainersstarstudents for inspirational stories from women who have used fitness to overcome obstacles, change their bodies and lives, and more.

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Soup photograph by Hannah Whitaker. Trainer photograph by Laura Barisonzi

CHECK OUT OUR SITE FOR EXCLUSIVE STORIES & GIVEAWAYS. PLUS, JOIN US ON TWITTER, FACEBOOK, PINTEREST & MORE.

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AT&T is the nation’s most reliable 4G LTE network. So you can stream the action from virtually anywhere.

Building you a better network.

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Based on 3d party data re nationwide carriers’ 4G LTE. LTE is a trademark of ETSI. 4G LTE not avail. everywhere. Screen images simulated. ©2014 AT&T Intellectual Property. All rights reserved. All other marks used herein are the property of their respective owners.

WorldMags.net FROM THE EDITORS

Basic instincts Change may be in the air this month (hello, fall foliage!), but major transition— we’re talking going from flabby to toned, so-so to stunning—doesn’t have to mean major upheaval. In fact, returnspin on what you already know is often all that’s needed to make huge strides

“Simply putting a new spin on what you already know is often all that’s needed to make huge strides.”

in how you look and feel—after all, the basics are the foundation of change. “Transform Your Trouble Zones,” our

Veg out Maria Menounos, who grew up eating fresh vegetables from her parents’ garden, stays true to her roots.

fitness feature (page 174), is a perfect example of this. A no-nonsense, high-energy regimen based on easyto-master moves, it will flatten your abs, lift your butt, and firm your upper body in as little as three weeks. Meanwhile, our food story, “In Praise of Pears” (page 182), invites you to take a fresh look at a perennial fall favorite. You may already enjoy this antioxidant- and fiber-packed fruit, but these deliciously creative (and waistlinefriendly) takes on the farmers’ market staple elevate it to new culinary heights. And speaking of stepping it up, you can give your hair, skin, and makeup a boost by updating your beauty essentials. Check out “Star Power” on page 61 to see which frizz fighter, face serum, foundation, and more earned a coveted Shape Beauty Award. Our cover model, Maria Menounos, knows a thing or three about getting back to basics. An avid gardener and passionate chef, she uses her own backyard harvest to cook up healthy meals. When it comes to fitness, the on-the-go TV host, journalist, and author of The EveryGirl’s Guide to Diet and Fitness keeps it simple as well— with her crazy-busy schedule, Maria (pictured with Shape editor-atlarge Bahar Takhtehchian) relies on exercise bands to stay slim and toned. Turn to her do-anywhere workout on page 32 and discover how to target all your major muscles in a mere 10 minutes. Like we said, sometimes there are big rewards when you go back to basics. Have a great month! See you in November.

10 OCTOBER 2014 SHAPE.COM

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SCAN FOR MORE WITH MARIA MENOUNOS. DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE.

Top photograph by Elise Donoghue; bottom photographs by Don Flood; styling by Michela Buratti/Art Department; hair and makeup by Dimitris Giannetos/Opus Beauty for Chanel and Number 4; manicure by Carla Kay/Cloutier Remix for The System by Formula X; Bahar’s hair and makeup by Lauren Lancaster/Celestine Agency

ing to basics and simply putting a new

*in a 12-week clinical study with 49 women who applied serum a.m. and p.m., and spf moisturizer following a.m. serum application, 100% showed improvement in the overall appearance, dark spots, uneven skin tone, rough texture, clarity and radiance.

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join the philosophy confidence community at facebook.com/philosophy with #noreasontohide

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THE HOT LIST WHAT WE’RE OBSESSED WITH RIGHT NOW. By Mallory Creveling

INSPIRING WOMEN Dominating the world (or at least their corner of it) is second nature to the female trailblazers highlighted in the documentary series Makers: Women Who Make America. The first of six installments—focusing on comedy—premieres on PBS and AOL September 30 at 9 p.m. Other “frontiers” include Hollywood, space, politics, business, and war, and feature Sheryl Sandberg and U.S. Air Force pilot Major MJ Healy (shown).

Eco buys In honor of Fair Trade Month, use your purchasing power

HIIT-ING IT HARD We love the energetic instructors and high-intensity interval training at The Fhitting Room’s Upper East Side studio in New York City. So we’re excited that this month the sweat mecca, which uses suspension trainers, rowers, and more to make your muscles scream (in a good way), is opening another boutique in the Flatiron District. Don’t feel left out if you’re not a New Yorker, though. The gym plans to expand in 2015, and you can also follow it on Twitter (@fhittingroom) to get the teachers’ at-home moves.

PINK PRIDE Trek Breast Cancer Awareness Ride, October 11 or 12, cities nationwide Benefits: The Breast Cancer Research Foundation. Love to bike? Join this casual 10- or 25-mile familyfriendly roll; you can also enter to win door prizes and a Trek Silque bike ($30 entry fee; trekbikes.com).

Munch on a This Bar Saves Lives ($20 for a box of 9; thisbar saveslives.com)—a gluten-free, non-GMO snack made in the U.S.—and the company’s partners will donate lifesaving meal bars to malnourished kids in African and other countries.

ARM CANDY Profits from this intricate metal Ten Thousand Villages Spiral Zephyrs bracelet ($18; tenthousandvillages.com) go to workers at Trinity Jewelry Crafts, a small business in Kenya.

One in eight women will develop breast cancer in her lifetime, and more than 200,000 cases are diagnosed every year. While mortality rates are declining, likely due to early detection and better treatment, we want to keep this trend going. To help out, sign up for one of these active fundraising events:

15th Annual Komen NJ Golf for the Cure, October 13, Atlantic City, NJ Benefits: Central and South Jersey Susan G. Komen Race for the Cure. Grab four of your pals, then hit the course for 18 holes. You’ll also score lunch, dinner, cocktails, and gift bags ($2,200 per group; komencsnj.org). Avon Walk for Breast Cancer, October 18–19, New York City Benefits: The Avon Foundation and local cancer treatment programs. You’ll stroll either 26.2 or 39.3 miles over the course of a weekend while taking in some of the Big Apple’s most breathtaking views (minimum $1,800 fundraising donation; avonwalk.org).

12 OCTOBER 2014 SHAPE.COM

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For more ways to support Breast Cancer Awareness Month, turn to page 132.

Fhitting Room photograph by Tara Van Der Linden

Party in Pink Zumbathons, throughout October, cities nationwide Benefits: The Zumba Global Research Grant for Breast Cancer Prevention. You’ll have so much fun shaking and shimmying during this one- to two-hour salsa-inspired class, you may be inclined to pay way more than the $25 minimum sign-up fee (partyinpink.com).

MIGHTY NOSH

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THE HOT LIST

Activity trackers are everywhere! And while the utilitarian look is fine, we can’t wait to snag the stylish Tory Burch for Fitbit collection. Each piece in the line—which consists of a pink, blue, or gold bracelet as well as this Fret Pendant necklace ($38 to $195; toryburch.com)—holds the Fitbit Flex tool. You can still obsess over your steps and calories, but now no

Adventure races It’s time to tackle your first (or fourth, if you’re fancy) obstacle run! Join us for our last Shape Diva Dash of the year on October 11 in New York. The event kicks off at 9 a.m. and wraps up with a hoppin’ party and tons of food vendors— the perfect post-workout reward!

WHAT WE’RE OBSESSED WITH RIGHT NOW.

Groovy gear Add some personality to your workout wardrobe with Betsey Johnson Performance (betseyjohnson.com). Known for her quirky, colorful vibe, the designer pieces include fishnet accents, blingy zippers, and unique cutouts on everything from hoodies to shapewear pants. What we’ll be sporting: this Raw Edge hooded jacket ($64; macys .com), core compression legging ($64; Nordstrom stores), transparent run jacket ($80), mesh cutout tank ($50), and high-waisted color-block crop legging ($54; macys.com). 14 OCTOBER 2014

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Clarks and the Clarks logo are registered trademarks of C & J Clark International Limited.

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clarksusa.com

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THE HOT LIST WHAT WE’RE OBSESSED WITH RIGHT NOW.

Supportive sports bras Finding the right sports bra isn’t any easier than dialing in the correct lingerie bra size; you just have fewer options to choose from—until now. After nearly 600 hours of research, Nike recently released its revamped Pro Bra Collection. The most supportive style in the line is the Nike Pro Rival bra ($65; nike.com), which comes in 25 sizes, from 30B to 38E. In addition, there’s a fit calculator, in stores and online, to help women find their exact measurements. (Do we hear the sound of other companies scrambling to do the same?)

CHIC NOTES Handwritten thank-you messages never go out of style, but boring beige paper certainly does! Give your heartfelt missives a classy upgrade with the Diptyque and Paper Tigre stationery line ($30 for a set of 6 cards; diptyqueparis.com). Bold, bright colors and elegant prints speak volumes about the well-mannered sender.

Polished palettes When you finally find a nail color you lust over, why stop at your fingers and toes? OPI Nail Lacquer has teamed up with Ace Hardware for the OPI Color Palette by Clark+Kensington wall paint. The line contains 18 of the mani label’s iconic shades, including hues Do You Lilac?, My Pointe Exactly, and Can’t Find my Czechbook (from $26; Ace Hardware stores).

Cool cookbooks For the produce lover... Chef Yotam Ottolenghi follows up his bestselling Plenty with Plenty More: Vibrant Vegetable Cooking From London’s Ottolenghi. The recipes are loaded with bold flavors and feature dishes centered around healthy greens, grains, and legumes.

16 OCTOBER 2014 SHAPE.COM

Whether you’re feeding a crowd or just looking for culinary inspiration, these three new kitchen manuals deliver: For the comfort food connoisseur... From the award-winning website’s founders, Sara Kate Gillingham and Faith Durand, comes The Kitchn Cookbook: Recipes and Kitchens From Apartment Therapy. It has 150 meal ideas, as well as tool reviews, organizing tips, and décor inspiration.

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For the big-batch chef... The Pollan Family Table: The Best Recipes and Kitchen Wisdom for Delicious, Healthy Family Meals, by relatives of famous food writer Michael (including actress and wife of Michael J. Fox, Tracy), offers more than 100 of the clan’s fave recipes, plus advice for newbies.

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NOW YOUR PHONE CAN BE A STRAIGHT TALK PHONE.

(Pl ace Yo ur P hone Here a n d Cu t Y o ur C Ph o n e Bill in H ** e ll alf )

THE BRING YOUR OWN PHONE PLAN That’s right. Just about any phone can be a Straight Talk Wireless phone. It’s as easy as switching out a SIM card. You can keep your phone and number and network but still cut your phone bill in half. Without the longterm contract. All with 4G LTE+ nationwide coverage on America’s largest and most dependable networks. Now with 3 GB of high-speed data, the most high-speed data of any $45 plan. Bring your own phone and start saving today. Go to www.StraightTalkBYOP.com.

30-DAY PLAN

*30-day Unlimited Plans include 3 GB of high-speed data per 30-day cycle. After 3 GB, your data speeds will be reduced for the remainder of the 30-day cycle. High-speed data is restored once a new 30-day card is redeemed at the end of the 30-day plan cycle. Other limitations, terms and conditions of service apply. Straight Talk reserves the right to terminate service for unauthorized or abnormal usage. Please refer always to the latest Terms and Conditions of Service at StraightTalk.com. **Phone and plan sold separately. Not available in all stores. “Half the Cost” is based on the savings of the two largest major carriers’ online published prices for comparable individual contract plans and Straight Talk Wireless 30-day Unlimited talk, text, data and 411, excluding the cost of the phones. Plans, features, coverage and limitations may vary. Source: Carriers’ websites as of March 2014. A month is 30 days. +4G/4G LTE networks are not available in all locations and require capable device and SIM card. Actual availability, coverage, and speed may vary. LTE is a trademark of ETSI.

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UNLIMITED*

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WorldMags.net EXECUTIVE EDITOR

ELIZABETH GOODMAN ARTIS GROUP CREATIVE & DESIGN DIRECTOR

JOSEPH HEROUN EXECUTIVE MANAGING EDITOR

LISA LOVERRO DEPUTY EDITORS JEANINE DETZ, KARYN REPINSKI, MICHELLE STACEY EXECUTIVE BEAUTY DIRECTOR CHERYL KRAMER KAYE EDITOR-AT-LARGE BAHAR TAKHTEHCHIAN ART DIRECTOR TARA MC CARTHY

PHOTO DIRECTOR TONI ANN LOGGIA

ENTERTAINMENT DIRECTOR CLAIRE CONNORS INTERNATIONAL EDITOR-AT-LARGE TARA KRAFT LOWENSTEIN FITNESS EDITOR-AT-LARGE JAY CARDIELLO FOOD EDITOR-AT-LARGE CANDICE KUMAI

BEAUTY EDITOR MELANIE RUD CHADWICK ASSISTANT BEAUTY EDITOR KELSEY CASTAÑON ASSISTANT FASHION EDITOR NICOLE MORELLI

FITNESS EDITOR LAUREL LEICHT HEALTH EDITOR MIREL KETCHIFF NUTRITION EDITOR MARNIE SOMAN SCHWARTZ ASSISTANT EDITOR MALLORY CREVELING EDITORIAL ASSISTANT HANNAH DOYLE

ASSISTANT MANAGING EDITOR & PRODUCTION DIRECTOR SYLVANA MENESES SENIOR DESIGNER ALAN BOCCADORO PHOTO/BOOKINGS EDITOR DAVID BARATTA ASSOCIATE PHOTO EDITOR TARA VAN DER LINDEN PHOTO ASSISTANT JENNY HART INTERNS GRACE BARRETTI, JOCELYN DELANEY

COPY CHIEF COURTNEY A. PRESSLER RESEARCH DIRECTOR SANA BUTLER

SHAPE.COM GENERAL MANAGER, WOMEN’S ACTIVE LIFESTYLE GROUP PAULA BUZZARD MANAGING EDITOR BRITTANY RISHER SENIOR WEB EDITOR CASSIE SHORTSLEEVE NEWS EDITOR ALANNA NUÑEZ SOCIAL MEDIA EDITOR HEIDI PASHMAN ASSISTANT EDITOR LOCKE HUGHES EDITORIAL ASSISTANTS KYLIE GILBERT, ROSEMARY KALONAROS WEB PRODUCER MELISSA KATZ

CONTRIBUTING EDITORS GERALD IMBER, M.D.; JUDY JOO; NORA TOBIN

FOUNDING EDITOR CHRISTINE M AC INTYRE

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WorldMags.net EXECUTIVE VICE PRESIDENT, GROUP PUBLISHING DIRECTOR, WOMEN’S ACTIVE LIFESTYLE GROUP PUBLISHER, SHAPE

DAVID JACKSON ASSOCIATE GROUP PUBLISHER, MARKETING WOMEN’S ACTIVE LIFESTYLE GROUP

ASSOCIATE PUBLISHER, SALES

LAUREN FISHER

JOHN BALEN

EASTERN ADVERTISING DIRECTOR SABRINA PLITT ACCOUNT DIRECTORS ROBYN BARRON, NICOLE LEVY, ELAINE MEHLER, HANNAH PECHTER DIRECT RESPONSE & MARKETPLACE MANAGER STEPHANIE LAROSILIERE DIET, HEALTH & WELLNESS DIRECTOR YIOTA KARACHRISTOS ADVERTISING BUSINESS DIRECTOR KARA SARISKY M C WILLIAM ADVERTISING POSITIONING MANAGER GWENDOLYN BECKHAM SALES ASSISTANTS MICHELLE BANCROFT, CASSANDRA BROWN ADMINISTRATIVE ASSISTANT MOLLY PRIEST CHICAGO OFFICE MIDWEST ADVERTISING DIRECTORS AMY MONROE, SARA SWIATKOWSKI SALES ASSOCIATE ADELA ORELLANA DETROIT OFFICE DETROIT ADVERTISING DIRECTOR LINDA DONALDSON LOS ANGELES OFFICE SOUTHWEST ADVERTISING DIRECTORS JILL EPSTEIN, ALLISON LEFF SALES ASSISTANT HEATHER ZARON ATLANTA OFFICE ACCOUNT DIRECTOR KELLY HEDIGER SMS - South 770-209-9858, 4350 Quail Ridge Way, Norcross, GA 30092 SAN FRANCISCO OFFICE NORTHWEST ADVERTISING DIRECTOR KATHY KUZA INTEGRATED MARKETING & PROMOTIONS EXECUTIVE DIRECTOR, INTEGRATED MARKETING KRISTINE SCICHILONE ART DIRECTOR ROBERT NOLAN ASSOCIATE MERCHANDISING DIRECTOR ALISON SUNSHINE SENIOR MARKETING MANAGER DINA DAVIS SENIOR PROMOTIONS MANAGER MAGGIE VAN BUSKIRK DIGITAL MARKETING MANAGER LIZ FENNELL MERCHANDISING MANAGER BRIANA LAPADULA ASSOCIATE MARKETING MANAGER JULIANA STEBEN PROMOTIONS COORDINATOR MELANIE JACOBS SPECIAL PROJECTS DIRECTOR ANNA LISA LOPEZ DIGITAL DIGITAL ACCOUNT DIRECTORS MICHELLE GOMES, SARA KELLER, MARK MASERO DIGITAL ACCOUNT MANAGERS RENATA MATA, CHRISTINE MESSINA CORPORATE WEIDER PUBLICATIONS LLC, A SUBSIDIARY OF AMERICAN MEDIA INC. CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER DAVID PECKER EXECUTIVE VICE PRESIDENT/CHIEF MARKETING OFFICER KEVIN HYSON EXECUTIVE VICE PRESIDENT, CONSUMER MARKETING DAVID W. LECKEY EXECUTIVE VICE PRESIDENT/CHIEF FINANCIAL OFFICER/TREASURER CHRIS POLIMENI EXECUTIVE VICE PRESIDENT/CHIEF DIGITAL OFFICER JOSEPH M. BILMAN EXECUTIVE VICE PRESIDENT, CHIEF INFORMATION OFFICER DAVID THOMPSON SENIOR VICE PRESIDENT, OPERATIONS ROBERT M. O’NEILL AMI INTERNATIONAL & SYNDICATION GENERAL MANAGER LAWRENCE A. BORNSTEIN FOUNDER AND CHAIRMAN EMERITUS JOE WEIDER 1920–2013 EASTERN OFFICE: 4 New York Plaza, 4th floor, New York, NY 10004; 212-545-4800; Fax 212-251-0641 CHICAGO OFFICE: 325 West Huron, #708, Chicago, IL 60654; 888-212-2493; Fax 888-559-3040 LOS ANGELES OFFICE: 6420 Wilshire Blvd., 15th floor, Los Angeles, CA 90048; 323-658-2001; Fax 323-651-1491 SAN FRANCISCO OFFICE: P.O. Box 489, El Granada, CA 94018; 650-560-8763; Fax 650-712-1326 SUBSCRIPTION INQUIRIES: 800-340-8953

20 OCTOBER 2014 SHAPE.COM

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Up Close

With her ever-growing résumé, TV journalist, producer, actress, and two-time best-selling author Maria Menounos is now poised to take on even more—both professionally and personally. In a recent heart-to-heart, the gorgeous Greek goddess shared her top “rules” for healthy living, and wound up revealing the surprise project even she didn’t see coming. By Claire Connors / Portraits by Don Flood

22 OCTOBER 2014 SHAPE.COM

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Three Eighty Two jacket. Melissa Odabash bikini.

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HIT SNOOZE

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SHAPE.COM OCTOBER 2014 27

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Cynthia Rowley rashguard. Vitamin A bikini bottoms. Le Mos cuff.

“When I can’t make it to the gym, I try to do little fitness things throughout my day, like taking the stairs. I was in the Bahamas on vacation recently, and it was too gorgeous outside to be stuck on a treadmill. So I snuck my fitness in by doing squats and lunges while I brushed my teeth in the morning, going for long walks, and swimming laps in the ocean.”

“Last year, right after the holidays, I was going through a difcult time, and I noticed my weight started creeping up beyond my normal 5-pound margin. And I was like, ‘Oh, hell no! I am not going to gain back those 40 pounds!’ I told myself that ftting into my jeans and feeling healthy was more important than drinking a strawberry daiquiri. I committed to the gym for two weeks straight and made some small but efective changes to my meal plan, like eliminating alcohol and downsizing my portions. I knew I had to reset my body fast and jolt it back on track.”

SLACK OFF (sometimes)

STEP IT UP

“The easiest way to get exercise into your day is with a wearable fit-tracker. I always aim for 10,000 steps per day, but if you’re just starting out, you may only hit 5,000. Once you get into the habit, you accumulate more and more without even realizing you’re working out.”

28 OCTOBER 2014 SHAPE.COM

BEFRIEND YOUR SCALE

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ÂŠ 2014 Kao USA Inc.

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relief for

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Star Workout WorldMags.net

The frequent-flying, fast-walking force of nature shares her ridiculously doable exercise tips— and a routine you can perform at your desk, at home, or on the road. By Janet Lee

MOVES

→

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32 OCTOBER 2014 SHAPE.COM

Photographs by Don Flood; styling by Michela Buratti/Art Department; hair and makeup by Dimitris Giannetos/Opus Beauty for Chanel and Number 4; manicure by Carla Kay/Cloutier Remix for The System by Formula X. Sweats Norma Kamali top; Lorna Jane leggings; Asics sneakers

Maria’s do-anywhere workout

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Star Workout WorldMags.net The EveryGirl’s Guide to Diet and Fitness. Her go-go-go lifestyle is one reason Maria likes using a resistance band for strength moves. “You can tuck it into your luggage or your desk drawer for on-the-spot exercise,” she says. To show you exactly how it works, we asked her longtime friend and trainer, Andrea Orbeck, to design a band-focused routine that targets your entire body in just 10 minutes (you can find more moves in Maria’s book). Use the band to firm up those large, calorie-guzzling muscles (legs, butt, abs and back) and nip your exercise excuses in the bud. That sounds very “everygirl” to us.

34 OCTOBER 2014 SHAPE.COM

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Star Workout WorldMags.net `A|B\ 2) SEATED ROW Works back and shoulders Sit tall with chest raised and knees bent in front of you, feet flexed. Loop a band around soles of feet and hold the other end with both hands, palms facing down and arms straight [A]. Keeping legs still, draw hands toward rib cage [B]. Hold for 1 count, then return to starting position and repeat. Do 20 reps.

“Don’t just walk, walk fast,” says Maria, who’s known for her speedy pace.

36 OCTOBER 2014 SHAPE.COM

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THE SANE WAY MARIA STAYS SLIM Looking at Maria’s flat abs and toned legs, you’d never guess she used to be 40 pounds heavier, but the busy star admits she doesn’t work out every day. She swears by a gradual, lifestyleoriented approach to losing the weight, which obviously works! Check out some of her totally manageable tips (read: not your typical, crazy Hollywood fads) from her new book, The EveryGirl’s Guide to Diet and Fitness: 38 OCTOBER 2014 SHAPE.COM

Being healthy is more important than being thin. We all want to look our best, but health should always come first. Crash diets and “exerexic” behavior may carve away pounds, but you won’t feel good enough to enjoy it. Maria would be the first to tell you that having abs that look like hers is not important; it’s about being healthy.

Don’t do a 180. When you’re trying to make revisions to your life, start with incremental improvements instead of overhauling everything at once. “It’s incredibly hard to change everything about the way you eat and exercise

overnight,” she writes. When she vowed to lose the weight she gained in college, Maria took it slow and ended up with lifelong healthy habits.

Avoid being rigid.

allow yourself a tiny portion every day. Instead of working out for 30 minutes a day, try telling yourself to just be active daily. You still need parameters, but they should be flexible.

Vowing to follow a new diet or workout plan to the letter can be daunting. If you mess up, you get discouraged and may just toss in the towel. Instead, Maria suggests setting boundaries for your new habits that allow some wiggle room. She compares it to having a fenced-in yard to roam around in versus being confined to the front porch. Instead of giving up sugar completely, maybe you give it up five days a week or

Due to her limited schedule, Maria likes to find ways to exercise that also provide social time with friends and family and make her feel good. She often opts for volleyball, basketball, and hiking. Think of it this way: You could grit your teeth through 30 minutes on the elliptical at the gym, or you could spend a couple of hours doing something you enjoy and burn a ton more calories.

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Make fitness fun.

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Celebrating veggie diversity in a lettuce-and-tomato world. At SUBWAY,® we’re seriously into veggies. All kinds, not just the expected. We know you love them as much as we do. That’s why we prepare them fresh for you. So you can make a one-of-a-kind creation bursting with ﬂavor. For a simple way to enjoy eating better, come in. And get your veggie on,™ at SUBWAY.®

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Star Workout WorldMags.net “Half a workout is better than nothing,” says Maria. “If your day gets crazy and you can’t do a full session, do a smaller one.”

◂

▸A|B

4) ARABESQUE Works butt Place a band around thighs, stand with weight on right leg, and raise arms in front of you. Extend left leg to the side, toes pointed on floor [A]. Lift left leg several inches, then tap toes lightly to the floor. Next, raise leg out to the rear diagonal [B] and lower to complete 1 rep. Do 20 reps, then switch sides and repeat.

Tip

THINK LIKE A BALLERINA

40 OCTOBER 2014 SHAPE.COM

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PRETTY. POWERFUL. “For me, true radiance is the combination of strength and beauty. That’s why I use the new Spinbrush™ Truly Radiant™ toothbrush.” ALISON SWEENEY ACTRESS / AUTHOR / TV HOST

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_ A | B `â&#x2013;ž

5) LAT PULLDOWN Works back Stand holding an end of a band in each hand overhead, abs tight and shoulders pulled down [A]. Using your large back muscles, pull the band wider as you lower hands toward chest [B]. Lift chest high as you bring the band down. Extend arms back to starting position and repeat. Do 20 reps.

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For a supersheer effect, apply with bareMinerals bareSkin Perfecting Face Brush ($28; bareminerals .com).

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Photograph by Jonathon Kambouris; styling by Jill Edwards/Halley Resources Inc.

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Announcing a

Beauty Bonanza Sweepstakes

ur team of SHAPE editors and experts have rounded up the best of this year’s top products and revealed our must-have results with SHAPE’s Annual Beauty Awards.

Beauty

We’ve primped, primed, and crimped to award these glamour pioneers and now you’ll have your chance to get in on the beauty bonanza too! SHAPE will be giving away 10 swag bags throughout the month of October showcasing the best of this year’s beauty buys. Each week we’ll be giving away three bags with one last chance to take home the prize in the final week.

How to Win

1 2 3

Download the FREE Love My SHAPE App from iTunes, Google Play or scannow.mobi/lovemyshape

Scan this page with your smartphone to reveal the entry form Enter your full name and email address within the registration form and click submit. You can also enter to win by visiting y.nmi.cc/shapebeautyawards and entering the information requested on the registration form and clicking submit

NO PURCHASE NECESSARY. Sweepstakes begins on 8-29-2014 at 12:01 A.M. (ET) and ends at 11:59 P.M. on 10-12-2014 (“Sweepstakes Period”). Download the LOVE MY SHAPE app in the October, 2014 SHAPE issue, or go to iTunes, or Google Play – scannow.mobi/lovemyshape (download the app for free.) Standard data rates may apply. Open to all legal residents of the 50 United States and the District of Columbia, age 18 or older. Void where prohibited by law. See Official Rules for details and alternate entry methods at shape.com/lovemyshape. All Sweepstakes are sponsored by Weider Publications, LLC, 1000 American Media Way, Boca Raton, FL, 33464.

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Look Great Beauty Guru WorldMags.net Meet “Man”-icurist...

Tom Bachik

The graphic artist–turned–L’Oréal Paris nail technician is the handyman Hollywood stars like Blake Lively and J.Lo keep on file! Here, he shares how to pull off his fave fall trends, plus the two-second trick to making polish last and last. By Taryn Adler

LADY FINGERS

FIND YOUR SPARKLE HOLD THE CHIPS “It’s amazing how long a manicure can last if you apply oil to it nightly,” says Bachik. His choice? L’Oréal Paris Age Perfect Glow Renewal Facial Oil ($25; drugstores). “Oil makes polish flexible, which means if [or, more likely, when] you hit your nails, they’ll flex and give, not crack.”

“Polish lets you easily and aﬀordably experiment with runway trends.” NEW PAINT JOB “ ‘Dude, all you have to do is change your canvas to nails,’ ” Bachik recalls thinking when, as a young graphic designer, he heard about the booming beauty industry. “The starving artist thing wasn’t conducive to raising a family,” explains the husband and father of three, who still dabbles in larger-scale art (see left).

50 OCTOBER 2014 SHAPE.COM

FAR-OUT EAST “I love people-watching in Tokyo,” says Bachik. “It’s the whole vibe of mismatched prints, funky shoes, crazy hair, and dramatic makeup. Just like with polish colors, you’d think some of the combos would never work— but it all looks so dang cool!”

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PUMP IT UP After seeing colorblocked heels like this Gucci T-bar ($650; net-a-porter.com), Bachik was inspired to modernize the French manicure. “Instead of following the curve of the tip with an opaque white, I started painting straight across [the width of about a quarter of the nail] with brighter hues,” he explains.

Nail polish photograph by Jonathon Kambouris; styling by Jill Edwards for Halley Resources Inc. Getty Images (3)

To keep fall’s trendy glitter polishes sophisticated, Bachik suggests staying sheer with a single coat. “You should still see the natural nail, but with a hint of glimmer,” he says. “Or use it as just an accent color on the ring or index finger.” Try L’Oréal Paris Colour Riche Nail Sparkling Soiree in Midnight Fireworks ($7; drugstores in November).

“My favorite shape, the one I’m known for, is a slightly pointy oval,” says Bachik of his signature (as seen on Jennifer Lopez). “It’s not quite almond, but it’s not a stiletto either...it’s a longer, natural nail shape that’s been narrowed to help elongate the fingers.”

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Look Great Beauty WorldMags.net

SPOT STOPPER A moisturizer with SPF, like Eucerin Daily Protection SPF 15 Body Lotion ($12; drugstores), keeps splotches from returning.

Hot shot

52 OCTOBER 2014 SHAPE.COM

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Model photograph by Erez Sabag

After hitting the market in 2012, SeroVital-hgh quickly became a best-selling beauty booster. Credit the supplementâ&#x20AC;&#x2122;s blend of amino acids, which trigger the pituitary gland to naturally produce more human growth hormone (HGH). Higher levels of HGH are associated with just about every beauty benefit in the book. Now you can drink to a new, liquid version of the supplement, SeroVital-hgh Liquid Concentrate ($99 for a 30-day supply; serovital.com). Sip the citrusy shot on its own or dilute with water to increase your HGH levels, which may just help you drink your way to a more beautiful complexion.

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Gerald Imber, M.D.’s

The Youth Corridor will look like, and that’s the time for your input. Having performed more than a thousand nasal surgeries, I cannot stress strongly enough that both the surgeon and patient have to be realistic. A woman with strong, broad features would look silly with a tiny, upturned nose. The operation takes less than an hour to perform, and you sleep through it. It’s done through the nostrils, so there are no visible scars. There is moderate pain on the night of surgery, which is easily controlled by oral painkillers. After 24 hours, there is nothing more than minor discomfort. A week after surgery, the splint is removed and you can face the world. Patients are always concerned about what their friends and family will think, but here’s the good news: People rarely notice anything more than a happy, better-looking you.

“I’m 35 and hate the bump on my nose. Am I too old to have it removed?”

The answer is this: Even at 35 or 55, you are definitely not too old to improve your nose. It is a simple procedure that adds facial harmony and actually provides a youthful lift to the face. I often raise the nasal tip for patients undergoing face-lifts simply for its youthful effect. However, I often refrain from operating on teenagers who have not achieved full growth, or seem too emotionally immature to make this decision. Which brings me to having a

realistic view of how your nose fits with the rest of your face. It’s understandable why patients often bring pictures of attractive noses to their consultation; this is a way to communicate their desires. But remember, your nose and your features have to work together, and the objective here is a nose that fits your face. Strive for the best version of your nose, not someone else’s nose. Your doctor will be able to show you excellent clinical photographs of what yours

Gerald Imber, M.D., is a renowned plastic surgeon to the stars, an author, and a teacher. He heads a private clinic in New York City and is affiliated with the Weill-Cornell Medical College. Imber is cited by Castle Connolly and USNEWS as among the top 1 percent of plastic surgeons in the country. His philosophy, “The Youth Corridor,” is defined as the period of life when you look your healthy, youthful best. His book, The Youth Corridor, can be purchased at amazon.com and is also available at Books for iPad including instructional videos.

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Model photograph by Sune Czajowski/blaublut-edition.com

Lots of changes occur between teen years and adulthood, and believe it or not, your nose changes as well. As we age, two things alter the equation. Facial fat decreases and falls from the cheekbones, which had given balance and harmony to the strong nose you wore so well as a teenager. Then, the soft tissue of the nose begins to lose elasticity so the tip droops a bit…particularly while smiling, which can make the hump stand out more. The sum of these changes is that even though the hump hasn’t gotten larger, it looks more prominent because the youthful tip and round cheeks no longer disguise it. What was cute becomes a more dominant feature. Having established the chain of events, let’s get back to the original question.

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Bio-Oil® is a specialist moisturizing oil formulated to help improve the appearance of scars, stretch marks and uneven skin tone. Its unique formulation, which contains the breakthrough ingredient PurCellin Oil™, also helps improve the appearance of aging and dehydrated skin. For comprehensive product information, please visit bio-oilusa.com. Bio-Oil is available at drugstores and selected retailers at the recommended selling price of $11.99 (2fl.oz.). Individual results will vary.

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* IRI FDM dollars sales 52 weeks ending 4/20/14

Photograph by Warwick Saint; hair by Rodney Groves/Ray Brown Pro for Klorane; makeup by Viktorija Bowers/Ray Brown Pro for Sephora Pro; manicure by Kelly B/DeFacto for Chanel Le Vernis. Worn throughout: Stella McCartney bra; Addiction panties from a selection at trueandco.com

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Beauty

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SHAPE.COM OCTOBER 2014 61

Look Great Beauty Awards WorldMags.net SHAMPOO Matrix Biolage Smoothproof Shampoo ($17; matrix.com for salons) Keep hair soft and sleek for up to 72 hours with this shampoo. The secret ingredient? Camellia flower extract, which covers the hair shaft to lock out humidity and lock in shine.

CONDITIONER Fekkai Full Blown Volume Foam Conditioner ($20; fekkai.com) Fine-haired femmes, rejoice! The lightest hair hydrator we’ve ever used, this foam left our locks smooth and manageable, without feeling heavy. Extra points for the invigorating fruity scent that energized us on sleepy mornings.

CURL ENHANCER

We’ve got the solutions to all your tress stress! Smooth, style, and save your strands with these 12 products. DRY SHAMPOO

John Frieda Frizz Ease Go Curlier Heat-Activated Spray ($10; drugstores) Calling all curly girls! Embrace and enhance your ringlets by misting on this spritz prestyling. Designed to work with the heat of your hot tools, it helps shape, define, and de-frizz spirals.

Klorane Dry Shampoo with Oat Milk Natural Tint ($20; klorane .com) The ever-soslightly beige shade of our favorite second-day spray blends perfectly into hair of every hue, so there’s no telltale white residue.

COLOR PROTECTOR Nexxus Color Assure PreWash Primer ($18; drugstores) Apply a couple of drops on dry strands before you shampoo. A blend of natural oils coats the cuticle, minimizing the amount of water that penetrates hair and washes away your color. Trust us, it’s worth the extra step!

MOUSSE

VOLUMIZER

Suave Professionals Natural Infusion All Day Body Leave-In Foam With Seaweed ($5; drugstores) Work this body booster in from root to tip to score long-lasting fullness and bounce sans stickiness.

Sally Hershberger Major Body 3-in-1 Volumizing Spray ($13; CVS) To control oil, the archenemy of volume, this styler relies on caffeine, which reduces the flow of sebum to the scalp. What’s more, this non-tacky spray offers a hint of hold.

HAIRSPRAY TREATMENT Clear Scalp & Hair Intense Hydration Deep Hydrating Treatment Mask ($5; drugstores) Here’s the ultimate quencher for dry tresses: A combo of sunflower, almond, and coconut oils, plus moisturizing cactus extract, packs a hydrating punch in a mere three minutes.

AT-HOME COLOR L’Oréal Paris Superior Preference Mousse Absolue ($15; drugstores) Of course we love the 16 vibrant shades and nondrip formula, but this DIY dye earns innovator status for its packaging. Not only does the color mix automatically—just pump the lid once and the perfect ratio of pigment and developer blend inside the canister—it’s reusable too, so you can easily go back for touch-ups.

Charles Worthington Style Setter Long Lasting Max Hold Hairspray ($10; target.com) Yes, it’s possible to set and save your ’do without even a trace of crunch. Keep yours in place with this styler that delivers firm yet flexible hold.

FRIZZ FIGHTER Kérastase Discipline Spray Fluidissime ($42; salons) Unmanageable mane? This serum capitalizes on patented keratin technology to strengthen strands and ward off frizz-inducing moisture. Spritz on damp hair before blow-drying and you’ll also reap the heatprotecting benefits.

THE PROS KNOW To find out more about our panel of expert judges, turn to page 72.

OUR EXPERT SAYS: “This is a dream product! It delivered the same great smoothing effects on all textures— fine, thick, straight, and curly—without ever weighing down hair.” —Nunzio Saviano

62 OCTOBER 2014 SHAPE.COM

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STRAIGHTENER Tresemmé 7 Day Keratin Smooth Heat Activated Treatment ($7; drugstores) Talk about a timesaver! For straight strands that last all week, reach for this smoother. Work it into damp hair, then blowdry and flat iron. Heatactivated technology helps conditioning polymers bind to hair, keeping it sleek for days on end.

Photograph by Warwick Saint; hair by Rodney Groves/Ray Brown Pro for Klorane; makeup by Viktorija Bowers/Ray Brown Pro for Sephora Pro; manicure by Kelly B/DeFacto for Chanel Le Vernis

HAIR CARE

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Look Great Beauty Awards WorldMags.net

MAKEUP LIP GLOSS Urban Decay Naked Lipgloss ($20; sephora .com) No goopy stickiness here! Just loads of shine and a hint of tint for perfectly lustrous lips.

CONCEALER Lancôme Le Correcteur Pro Concealer Kit ($38; lancome.com)

Tired eyes have finally met their match with this handy compact that houses both a corrector and concealer to neutralize and hide dark circles. Use them alone or together, then set with the included sheer powder.

LIP TREATMENT Chapstick Hydration Lock Day & Night ($3; drugstores) For a pillow-soft pout round the clock, reach for this balm. One end contains SPF for daytime protection, the other, a creamier formula that keeps lips supple at night.

Score luscious lips, bold brows, and a flawless face with 14 of our most coveted cosmetics. EYE SHADOW bareMinerals 5-in-1 BB Advanced Performance Cream Eyeshadow ($18; bare minerals.com) Give lids some love with this doit-all shadow. The 10 crease-proof colors have a built-in primer, plus they contain SPF and lightreflecting pigments for a brightening boost.

and wide array of naturallooking hues that deliver a perfectly flirty flush.

PRIMER Jouer Anti-Aging Moisture Primer ($38; nordstrom .com) Packed with peptides, vitamin E, and antioxidants, this multitasker hydrates and smooths fine lines, all while preventing makeup meltdown.

BLUSH Make Up For Ever HD Blush ($26; sephora .com) This velvety cream earned raves for its satiny texture

LASH OUT When using brandnew mascara, let the tube sit open for a minute. This dries out the formula, so that it adheres better.

BB CREAM Maybelline New York Dream Pure BB ($9; drugstores) One of our favorite BBs now comes in a blemishbusting version—hooray! Salicylic acid clears your complexion, while the matte coverage minimizes imperfections.

EYELINER Smashbox 3D Always Sharp Waterproof Kohl Liner ($20; smashbox.com) This pencil’s built-in sharpener guarantees a precise line. Did we mention it’s 100 percent budge-proof?

BRONZER Laura Geller Baked Elements Bronzer ($35; qvc.com) For believably sun-kissed color with nary a hint of orange, reach for this whisperlight powder. Infused with Italian spring water, it provides a hit of hydration too.

BROW ENHANCER Benefit Gimme Brow ($22; benefit cosmetics.com) The tinted gel in this magic wand contains microfibers that adhere to hair and skin, filling in gaps for lush brows.

64 OCTOBER 2014 SHAPE.COM

LIP COLOR Revlon ColorBurst Matte Balm ($9; drugstores) With moisturizing shea, mango, and coconut butters, rich pigment, and a velvety finish, this triple threat easily nabs the title of leading lip crayon.

FOUNDATION CoverGirl + Olay FaceLift Effect Firming Makeup ($15; drugstores) Offering skincare benefits (think hydration and firming), medium coverage, and a luminous finish, this base is truly loaded with antiaging perks.

MAKEUP REMOVER Trish McEvoy Long-Wear Face and Eye Makeup Remover Cleansing Water ($32; trish mcevoy.com) This hypoallergenic formula collected kudos for removing all traces of makeup, without stinging. Even our contact lens– wearing testers approved!

MASCARA Dolce & Gabbana Passioneyes Duo Mascara ($32; saks.com) Up your batting average! The C-shaped wand mimics the curve of your lashline to create a soft curl.

OUR EXPERT SAYS: “I loved how the hard plastic bristles separated each and every lash. The formula was a nice medium weight—it didn’t look too faint but wasn’t so thick that it clumped.” —Emily Kate Warren

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*With daily use, strengthens existing hair against breakage, allowing it to grow longer over time.

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Look Great Beauty Awards WorldMags.net

BODY

Selfie-worthy skin (from head to toe!) is on the horizon, thanks to these seven outstanding sudsers, scrubs, and softeners.

BODY WASH Dove Deep Moisture Body Wash With NutriumMoisture ($6.50; drugstores) Most gentle cleansers lack in the lather department, but not this super-sudser! Formulated with glycinate, a mild surfactant, it gave us the rich foam we craved, plus supersoft skin.

BODY SCRUB

SELF-TANNER St. Tropez Self Tan Express ($54; sephora.com) Take home the bronze with this fast-absorbing mousse that deepens in color each hour. Leave it on for 60 minutes for a subtle glow, or for up to three hours for a darker, beach bum tan.

SUNSCREEN FOR BODY

MIX IT UP Feeling sensitive? Combine a dollop of your exfoliant with your body wash for a gentler sloughing session.

66 OCTOBER 2014 SHAPE.COM

Coppertone CLEARLYSheer for Sunny Days Lotion SPF 30 ($10; drugstores) Among our fave features of this skin saver: a weightless feel, a noncomedogenic formula, and a crisp citrus scent.

BODY LOTION Curél Rough Skin Rescue Smoothing Lotion ($8; drugstores) Lactic acid dissolves dead cells, smoothing roughness and allowing moisturizers to better penetrate, so skin feels silkier than ever.

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HAND CREAM Restorsea Repairing Hand Treatment ($85; restorsea.com) Loaded with spot-reducing vitamin C, an exfoliating enzyme, and nourishing cocoa butter, this indulgence is worth the splurge (plus, one tube will last you up to four months).

BODY OIL Jergens Shea Beauty Oil ($10; drugstores) Shea butter and argan oil in this light and lovely hydrator absorb quickly, leaving behind a subtle sheen that makes skin look luminous and healthy.

OUR EXPERT SAYS: “This new version of a derm favorite offers everything you need in a lotion. Using a product that exfoliates and hydrates is the best way to help skin absorb and retain moisture.” —David E. Bank, M.D.

SCAN TO SHOP OUR BEAUTIFYING WINNERS! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE NOW.

Photograph by Warwick Saint; hair by Rodney Groves/Ray Brown Pro for Klorane; makeup by Viktorija Bowers/Ray Brown Pro for Sephora Pro; manicure by Kelly B/DeFacto for Chanel Le Vernis

Orlane Aqua Svelte Slimming Scrub With Algae & Sea Salt ($65; orlane.com) This dualaction shower staple sloughs with mini microspheres and also boasts cellulite-busting ingredients (like caffeine and ginger oil) for instant de-puffing.

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Look Great Beauty Awards WorldMags.net

SKINCARE

Upgrade your complexion to first-class flawless with these 13 winning formulas. CLEANSER Kiehl’s Calendula Deep Cleansing Foaming Face Wash ($29; kiehls.com) This wonder wash left our skin fresh and clean—without ever feeling tight or stripped. Credit the soothing calendula flower extract and moisturizing glycerin.

FACE WIPES Cetaphil Gentle Skin Cleansing Cloths ($6; drugstores) Sure to be a cult classic, these wipes offer the same qualities of the beloved cleanser. Fragrance-free and hypoallergenic, they’re ideal for the sensitive set.

FACE “OIL”

FACIAL EXFOLIATOR Murad Transforming Powder ($30; murad.com) Add this gentle yet effective buffer to wet hands and watch it morph into a lather. Jojoba beads slough off dry skin while salicylic acid and pumpkin seed extract dissolve dead cells.

ACNE TREATMENT Clearasil Ultra Rapid Action Treatment Lotion ($7.50; drugstores) With this speedy

EYE TREATMENT Olay Regenerist Luminous Dark Circle Correcting Hydraswirl ($25; drugstores) The light-reflecting mica in this gel-cream hybrid instantly camouflages dark circles. Plus, you’ll see long-term brightening effects with continued use, thanks to niacinamide (a form of vitamin B that reduces discoloration) and skinfirming peptides.

RAISE YOUR EYE-Q Apply eye cream before putting on moisturizer. The lotion will help seal in the eye cream’s active ingredients, making it more effective.

NIGHT TREATMENT SkinCeuticals Resveratrol B E ($145; skin ceuticals.com to find an M.D.) A powerful cocktail of antioxidants, including 1 percent resveratrol (the highest on the market), helps prevent and repair signs of aging like dark spots and fine lines. Applying pre-bedtime maximizes the effects; the ingredients work best when skin is in its natural reparative state.

SERUM Radical Skincare Advanced Peptide Antioxidant Serum ($190; radicalskincare .com) Two anti-aging powerhouses— peptides and antioxidants—form a perfect union in this silky serum. Created to combat the biological factors that contribute to aging, it’s a one-stop shop to treat and prevent everything from dehydration to collagen breakdown.

68 OCTOBER 2014 SHAPE.COM

PEEL MD Complete AntiAging Non-Irritating Pro Peel ($20; mdcomplete skincare.com) Get glowing with this unique peel, which works over five days. Apply for 60 seconds on day one, then leave on for one minute longer each day after. The gradual increase allows the blend of alpha-hydroxy acids to smooth, soften, and brighten your skin without any redness or flaking.

SUNSCREEN FOR FACE Silk Hydration SPF 30 Face Lotion Sunscreen ($9; drugstores) Daily sun protection won’t feel like a chore once you use this nongreasy, yummy-smelling shield. The creamy texture is more akin to a luxe moisturizer than a sunscreen, though rest assured, it still offers serious protection against UVA and UVB rays.

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MASK Philosophy Purity Made Simple DeepClean Mask ($25; philosophy.com) No time for the spa? This facial-in-a-tube is packed with exfoliating sea salt and hydrating vitamin E to leave your complexion soft, smooth, and oh-so glowy...in just 60 seconds!

BRIGHTENER Neutrogena Rapid Tone Repair Dark Spot Corrector ($20; drugstores) Now here’s a brilliant idea: A combo of retinol and vitamin C improves the look of hyperpigmentation in as little as one week.

DAY CREAM Clarins Super Restorative Day Cream ($122; clarins.com) Blend potent ingredients (tetrapeptides and vitamin C) with moisturizing shea butter and hyaluronic acid and you get this youth booster that quickly quenched our parched complexions.

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Photograph by Warwick Saint; hair by Rodney Groves/Ray Brown Pro for Klorane; makeup by Viktorija Bowers/Ray Brown Pro for Sephora Pro; manicure by Kelly B/DeFacto for Chanel Le Vernis

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FINISHING TOUCHES

Polish off your beauty routine with 10 add-ons that provide a whiter smile, shinier nails, and more.

RAZOR

NAIL TREATMENT Nicole by OPI Oil to Go ($8; CVS) Housed in a leakproof tube, this cuticle cure is perfect to keep in your purse for midday touchups. Swipe it on when you don’t have time for a mani to give nails an instantly polished look.

PICK YOUR POLISH To keep dark colors looking chic, not goth, opt for a high-shine or creamy finish.

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POLISH REMOVER Sephora Formula X Delete All 5-Finger Nail Polish Remover ($11; sephora.com) The most innovative way to take off enamel, this first-of-its-kind acetone sponge dissolves even the toughest polish (we’re talking chunky glitter) in less than 60 seconds.

BEAUTY GADGET Bliss Fabulips ‘Pout’-o-Matic ($48; ulta.com) When balm alone won’t cut it, it’s time to power up. This tool rotates 500 times per minute to gently slough off chapped skin and unveil a softer, plumper kisser.

ANTIPERSPIRANT Secret Clinical Strength Smooth Solid ($8; drugstores) Get prescription-level sweat protection without setting foot in a doctor’s office. This deodorant kept us dry on even the hottest of days with no sign of white marks on our clothes.

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Photograph by Warwick Saint; hair by Rodney Groves/Ray Brown Pro for Klorane; makeup by Viktorija Bowers/Ray Brown Pro for Sephora Pro; manicure by Kelly B/DeFacto for Chanel Le Vernis

Schick Hydro Silk Sensitive Care Refillable Razors ($10; drugstores) Dermis a little delicate? With five skin-hugging blades surrounded by a strip of hypoallergenic, hydrating serum, this baby delivers a super-close shave minus any irritation.

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Look Great Beauty Awards WorldMags.net Meet our experts

NAIL COLOR FOR TOES

Crest 3D White Luxe Whitestrips Supreme FlexFit ($64; drugstores) Flash a brighter smile with these comfortable strips, designed to stretch and mold to your teeth so you don’t have to worry about slippage or uneven coverage.

WOMEN’S SCENT

Emily Kate Warren Bicoastal makeup artist

OUR EXPERT SAYS: “When you’re tempted to go dark, this shade is perfect. The rich navy looks almost black but comes across as much more chic. To make sure the color is even and streak-free, paint on two thin coats.”

Warren, a former beauty editor, frequently works in editorial, runway, and red carpet.

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Kimmie Keyes

New York City stylist and salon owner

Celebrity manicurist

Saviano has more than 20 years of experience in the hair industry and recently opened his eponymous salon.

Keyes has worked in TV and editorial with celebs like Rihanna, Salma Hayek, and Katy Perry.

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Bank is the director of the Center for Dermatology, Cosmetic & Laser Surgery.

—Kimmie Keyes

CK Endless Euphoria ($89; macys.com) We love the burst of fruity-floral accords in this flirty blend. Zesty mandarin and bergamot mix with a soft bouquet of cherry blossom, violet, and rose for a fresh and feminine spritz.

MEN’S SCENT Nautica Life ($63; macys.com) Both you and your man will love this masculine mist that marries woody musks with lighter notes, like sea moss and sage, for an end result that’s crisp and clean.

NAIL COLOR FOR FINGERS Sally Hansen Miracle Gel in All Chalked Up ($10; drugstores) Tired of sheer pink? We are too. Reach for this neutral gray-lavender hue instead. Bonus: The innovative formula offers longlasting color but comes off with regular remover.

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Photograph by Warwick Saint; hair by Rodney Groves/Ray Brown Pro for Klorane; makeup by Viktorija Bowers/Ray Brown Pro for Sephora Pro; manicure by Kelly B/DeFacto for Chanel Le Vernis

TEETH-WHITENING PRODUCT

Essie After School Boy Blazer Nail Lacquer ($8.50; essie.com) We’ve got the blues! Ideal when you want a pedi that’s a little edgier, this opaque, deep navy shade really delivers.

These four beauty industry pros spritzed, swiped, and slathered to help us determine which products were truly award-worthy.

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Loosen up

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SHAPE.COM OCTOBER 2014 75

Get Fit DEEP IMPACT

PACKAGE DEAL

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Just one session of self-massage is all it takes to increase your joints’ range of motion and reduce muscle fatigue post-workout, according to recent research.

HARD PRESSED The TriggerPoint

tight spots along your upper back and hamstrings.

ROLL AWAY Pinpoint tense spots along your neck, shoulders, or quads with the Gaiam Restore Total-Body Massage roller stick ($20; amazon.com); its

Use these gadgets and the tips from David Reavy to unwind knots, as either a warm-up before your workout or a stand-alone session at least one morning a week. You’ll thank us later.

Target large areas first

Take it slow Move back and forth across a tool quickly and you’re only scratching the surface, says Reavy: “You’ll aggravate tight areas and might end up feeling even more pain afterward.”

Bend & straighten your limbs Once you’ve zeroed in on a hot spot, move the affected arm or leg. “This helps release tension, promote blood flow to the area, and improve joint mobility,” explains Reavy. To ease stiffness in your quads, for instance, lie facedown with a roller under your thigh, then bend and straighten that knee repeatedly. Won’t loosen up? Another muscle may be keeping it taut (tense hip flexors will tighten your lower back, for instance), so massage another section and then work on the previous knot again.

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TOUGH ENOUGH Therapy Hip and Lower Back kit ($160, including instructional DVDs, balls, and foam block; tptherapy.com) are smaller and denser than foam varieties, so you can use them to dig deeper into muscles that your running routine leaves tight.

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ON THE BALL Lie faceup with this Spri massage ball ($10; Sports Authority) under your glutes or shoulder blades to release knots, or hold one in each hand and rub them on both sides of your calves at once to ease tightness.

Model photograph by Matt Hawthorne; hair and makeup by Ro Vielma/Kim Dawson Agency. Still life photographs by Jonathon Kambouris; styling by Jill Edwards for Halley Resources Inc.

Start by using a foam roller on bigger muscles, such as your quads, hamstrings, and glutes. Reavy recommends paying special attention to your hip flexors, which are on the front of your hips. “Whether you’re a runner or just sit at a desk all day, these are always a tight spot,” he says. Next, dig into all those smaller muscles, like the ones in your calves and the soles of your feet, with a firm tennis, lacrosse, or golf ball.

Roll until you hit a tender spot, then stay put. Even though it’s uncomfortable, try to relax.

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Get Fit Super Sculptors WorldMags.net

Tune up your yoga routine These energizing and unusual poses tap the motivating power of music to help you get serious toning out of every posture. By Karen Asp

Photographs by Chris Fanning; hair by Natasha Liebel/ABTP.com; makeup by Clarissa Luna/ABTP.com

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Get Fit Super Sculptors} WorldMags.net The PLAN

▴A|B◂

1) WORKING DOG Works legs, back, arms, and core Kneel on all fours, wrists under shoulders and knees under hips. Lift knees and straighten legs until body forms an upside-down “V” (down dog position). Lift left leg high so it’s in line with torso [A]. Shift weight forward over hands as you contract abs and draw left knee to your nose, naturally rounding your back and neck [B]. Repeat 10 times, then hold down dog for 10 breaths and repeat with the other leg.

▾

▾A | B ▾ | C ▾

2) EAGLE WARRIOR Works legs, butt, core, and arms Stand with feet staggered about 3 feet apart, right foot forward and left foot back with toes turned 45 degrees toward the front. Keeping hips and torso facing forward over right leg, bend right knee until thigh is parallel to the floor and lift arms overhead,

biceps next to ears [A]. Lower arms in front of body, elbows bent, and wrap right arm under left and intertwine arms so palms press together. Lift elbows and reach fingertips toward the ceiling as you simultaneously pull your shoulder blades down (no hunching) [B]. Elongate the spine by lifting the crown of your head up, then lean over from hips and lift left leg behind you so your body forms a “T” [C]. Hold for 10 breaths, then switch sides and repeat.

Colosseum bra top; Elisabetta Rogiani leggings

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▴A|B▸

3) DEVOTIONAL LUNGE Works legs, butt, core, and arms Start in the same position as eagle warrior with right foot forward and left foot back. Bend front knee and clasp hands or elbows behind back (or hold a strap) [A]. Lean forward from hips and lower head next to right leg as you lift arms up [B]. Hold for 10 breaths, then switch sides and repeat.

▴A|B▸

4) FOCUSED WARRIOR Works legs, butt, and core

Start in the same position as eagle warrior with right leg forward and left leg back. Raise right arm overhead and bend elbow so hand is behind upper back. Bring left arm behind you so hand is between shoulder blades, and clasp fingers, then bend right knee until thigh is parallel to the floor.

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Keeping hands clasped, shift weight to right leg and bend over from hips, lifting left leg behind you until it’s even with torso [A]. From this position, bend and straighten right leg [B] 10 times, going a little deeper each time. After the final rep, hold the pose for 10 breaths. Repeat on other side.

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BREAKTHROUGH BEAUTY

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SAVING FACE THE HIGH-TECH SOLUTION FOR AGELESS SKIN Contours. Firmness. Dimension. The three benchmarks of youthful skin and the outward signs of sculpted, defined facial muscles. The challenge is that as you age, muscle loss can cause facial contours to lose volume and strength, creating a less youthful appearance. Like all muscles in the body, your facial muscles will benefit from exercise to maintain definition. The question then becomes, how do you give your face the workout it needs to defy the visible signs of aging? Until now, electrotherapy used to stimulate and strengthen these muscles could only be found in doctors’ offices and high end spas. But with the launch of StriVectinLABS Facial Toner, you can get the same proven results at home. This FDA cleared, hands-free device delivers micro-current impulses to stimulate the nerves that control the major facial muscles. With continued use, it restores muscle mass and tone, returning volume to cheeks and giving the appearance of lifted skin. In fact, in a 12 week randomized controlled clinical study,

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Get Fit Super Sculptors WorldMags.net ▸

▸A|B

5) DEVOTIONAL SQUAT Works legs, butt, core, arms, and back Stand with feet slightly wider than shoulders, toes turned out, and squat low, keeping heels on the mat. Go as low as you can; ideally your butt should hover a few inches off the ground. (If your heels lift, slide a blanket under them.) Place palms together in prayer position in front of chest [A]. Slowly extend arms up on the diagonal, palms facing up, but only lift them as high as you can without tensing shoulders [B]. Hold for 10 breaths.

▸

◂A|B

6) SHINING CHAPASANA Works legs, butt, core, back, and arms Stand with feet staggered about 3 feet apart, right foot forward and left foot back, heel lifted. Keeping torso facing forward, lift arms overhead, biceps next to ears, and bend right knee until thigh is parallel to the floor [A]. Straighten right leg, lean forward, and place right hand on the floor below right shoulder as you lift left leg behind you and grasp left foot [B]. Gaze forward at the floor and hold for 8 breaths. Switch sides and repeat.

84 OCTOBER 2014 SHAPE.COM

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7) STRONG SURRENDER Works legs, butt, back, and core Kneel with top of toes on the floor, then step right leg forward about 2 feet and extend arms overhead as you press hips forward (keep them square) [A]. Clasp hands behind you and look up [B]. Hold for 8 breaths, then switch sides and repeat.

Tip

CATCH YOUR BREATH

▴A|B▸

8) GROOVING SIDE PLANK Works chest, butt, core, and arms Get in side plank position with right hand on the floor under shoulders, hips lifted and feet stacked. (If this is too difficult, lower right knee to the floor under hips.) Reach left arm straight up and gaze up. Engaging core, lift left leg to hip height, foot flexed [A]. Kick left leg forward and then bring it back and place toes on the floor behind right leg as you lift hips slightly and place left thumb against heart [B]. Hold for 8 breaths, then switch sides and repeat.

86 OCTOBER 2014 SHAPE.COM

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Get Fit Master Class WorldMags.net

The good ﬁght

MIND GAMES

Martial arts 101 Use these tips from Guillermo Gomez, a fourth-degree black belt in aikido and the Miami-based creator of Martial Fusion cardio kickboxing, to find your perfect fit. CONSIDER YOUR GOALS There are huge differences among martial arts styles, so decide what you want. Looking for high-energy exercise involving punches and kicks? Try tae kwon do, kung fu, or karate. For more contact—like holding, grabbing, and grappling—opt for aikido, judo, jujitsu, or mixed martial arts (MMA). To learn powerful maneuvers you can use for self-defense, sign up for krav maga or MMA. Tai chi or qigong are meditative with slow motions and deep breathing (studies have found that tai chi can lower blood pressure and stress). EXPLORE THE CULTURE The history of martial arts is fascinating, and you may resonate with one more than another. 88 OCTOBER 2014 SHAPE.COM

Most styles originated in Asia (the Chinese created kung fu, for instance, and karate is from Japan), but capoeira and a variation of jujitsu are from Brazil, and krav maga was developed for the Israeli military. Some styles have religious ties as well, such as Taoism and Zen. These underpinnings can make your choice more meaningful. GET SCHOOLED Find local dojos or schools at a website such as themartial

directory.com, then spend your first class observing. Ask other students about their experience with the studio and gauge if you like the teacher’s style. There aren’t any universal certifications to look for in an instructor, but ask how long they’ve practiced, plus where and from whom they learned their methods. Note how they interact with students. If people seem to get injured easily under their guidance, seek out another place to study.

Lingo lesson BLOCK The action of stopping an opponent’s strike or kick DOJO A training hall where some martial arts classes are held GI The traditional uniform; also called kimono KATA Choreographed movements

KATANA A samurai sword used in artistic classes SENSEI The teacher STANCE A body position you take before executing a kick or other STRIKE A move directed at an opponent, such as a kick or punch SUBMISSION The moment an opponent admits defeat

TATAMI A mat or floor in the dojo where most training takes place ZAZEN A form of seated meditation done before and after practice to relax your mind and body ZEN The Japanese take on Buddhism; it puts an emphasis on meditation

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Martial arts could be called “mental arts,” as the psychological aspect is crucial. Whether you do tae kwon do or MMA, you need mental toughness, focus, and commitment, says NYCbased trainer and life coach Violet Zaki, a black belt in Seido karate. “When standing in front of my opponent, I have to choose to be the winner or the loser,” says Zaki. “Without being confident and alert and visualizing my moves, I can’t win. The mental drives the physical.” There are even styles called “internal” martial arts, which focus on using the mind, versus muscles, to guide the body and cultivating energy (called “qi”), so a lot of the work focuses inward; aikido, tai chi and qigong fall into this category.

Photograph by Chris Fanning; hair by Natasha Liebel/ABTP.com; makeup by Clarissa Luna/ABTP.com. Helmut Lang top, from a selection at shopbop.com; Velvet by Graham & Spencer pants

Think martial arts aren’t your style? It might be time you took a closer look (celebs like Naomi Watts and Jessica Biel are fans). With varieties ranging from relaxing tai chi to hard-core, highkicking kung fu, there’s one to help you unwind; net a sleek, strong, agile physique; build mental toughness; drop an attacker in his tracks—or all of the above. Whichever form you choose, you’ll silence your inner wimp forever and find that the skills (both mental and physical) you learn in the dojo can benefit your daily life as well. By Laurel Leicht

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Get Fit Cardio Quickie WorldMags.net

Step right up Take the stairs to sculpt a sexier and stronger lower half. By Mallory Creveling

DRIVING FORCE Pump your arms, elbows bent 90 degrees, for more power as you run up the stairs.

YOUR WORKOUT PLAN

UPPER-BODY BURN Incline push-ups work a bigger range of motion than ones done on the ground. The angle makes it easier to lower your chest farther, toning your arms and core even more.

90 OCTOBER 2014 SHAPE.COM

â&#x20AC;˘ A

â&#x20AC;˘ B

Start in plank position with your feet on the ground and hands on the third or fourth step so your body is straight from head to feet [A]. Bend elbows until your chest touches the step [B], then extend arms to push back up to starting position. Continue for 1 minute, resting as needed.

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Photograph by Chris Fanning; hair by Natasha Liebel/ABTP.com; makeup by Clarissa Luna/ABTP.com; illustrations by Paul Oakley

*Calorie burn is based on a 145-pound woman. **Rate of perceived exertion; see page 195 for chart.

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Versatile Medjool Dates make every holiday delicious. Itâ&#x20AC;&#x2122;s your choice: Bacon-wrapped and savory for a naughty but elegant holiday treat, or nicely matched with cheese and pear for a beautiful (and healthy) party presentation. Naughty or nice, or any way you like, Natural Delights Medjool dates are always delicious.

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don’t put

life ice on

Sports injuries don’t need to happen if you take the proper steps of prevention! Here are some of the most common aches and pains as well as tips to avoid and treat them to help you stay on track with your ﬁtness!

AVOIDING ACHES Certain parts of the body are more prone to strain from a workout. Listen to the signs your body sends out to avoid the most common injuries such as swollen muscles, tendonitis, shin splints and sprains.

PREVENTING PAIN Practice proper ﬁtness by staying hydrated, warming up and stretching not only before, but after, a workout. Be smart and start at a slow and steady pace rather than pushing yourself to the brink too quickly.

TREATING INJURIES When those aches and pains do creep up choose a product like Arctic Ease® to keep you moving while recovering! Arctic Ease® combines both cold and compression to reduce pain and swelling for up to 3 hours. This revolutionary wrap stays in place while you exercise so you can get relief anytime, anywhere.

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Break free from ice therapy with Arctic Ease.® Combining both cold and compression therapies, Arctic Ease® is a cooling wrap that gives you the beneﬁts of ice therapy without the ice. And because Arctic Ease® conforms to your body, you can remain active as it reduces pain and swelling for hours. Learn more at arcticeasewrap.com

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TRAIN YOUR BRAIN Need a midday mental boost? Skip the caffeine and power through a short gym session instead. Twenty minutes of moderate (about 65 percent of your max) exercise improves cognitive functions like memory, decision-making, and creativity, found a new study published in Medicine and Science in Sports and Exercise. For the most benefits, keep it (relatively) short and sweet. Researchers say a 45-minute workout at the same intensity negated the brainenhancing effects, and a 10-minute session wasn’t long enough to induce changes.

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Pedal pusher When you’re on vacay and want to go two-wheeling—on a road bike, not a clunky cruiser from a rental place— check out Spinlister, a website and app (free; itunes.com and play.google.com) that lets you rent gear, including bikes, skis, snowboards, surfboards, and paddleboards, directly from owners in your area. Simply search for the style and price point you want, message the person who listed their wheels, and get rolling!

Top left photograph by Matt Hawthorne; hair and makeup by Ro Vielma/Kim Dawson Agency Adidas by Stella McCartney jacket; Calvin Klein Performance bra top; Lululemon shorts; Nike sneakers. Apples and Water photograph by Getty Images

SIP TIP

Real women do sweat—more than we think! Women underestimated the amount they sweat during exercise by more than 60 percent in a new study published in the Journal of Strength and Conditioning Research. The problem: Once dehydrated, you could get dizzy, cramp up, or quit early. To find out how much liquid you lose in that killer cycling class, study coauthor Eric O’Neal, Ph.D., a professor at the University of North Alabama, recommends weighing yourself (sans clothing) before and after the workout. Dropping 2 pounds is the equivalent of losing about a liter of sweat. You should down 125 percent of that water loss afterward to rehydrate.

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They may look tough, but they’re really sensitive. Sensitive to what they eat!

That’s why we created BLUE Basics®. Veterinary science has shown that the food your dog or cat eats is a key factor in determining their skin and coat health, digestive health and immune system health. BLUE Basics is a limited-ingredient diet designed to minimize food sensitivities while providing a delicious and nutritious meal for your dog or cat. Plus, BLUE Basics doesn’t contain ingredients that can trigger allergic reactions in some pets.

What’s in BLUE Basics:

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• Salmon, turkey, whitefish or duck is the first ingredient • Easily digestible oatmeal, rice and potatoes • Vitamin-rich veggies, fruit and micronutrients • Exclusive antioxidant-rich LifeSource® Bits • Healthy probiotics

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Get Fit News WorldMags.net

GET SCHOOLED Dream of teaching yoga? You could be licensed to lead classes by the new year!

Training how-to

Become a certified yoga teacher Yoga is a way of life for millions of people, so there’s always a demand for teachers. But how does the whole certification process work? First, look for a program that will earn you the Registered Yoga Teacher (RYT) certificate, says LA yoga instructor Patricia Friberg, creator of the Power 4 Pink Workout DVD. That will be either a 200- or 500-hour program. “In the 200-hour course, which

THE ADDITIONAL AMOUNT OF FAT YOU’LL BURN DURING A WORKOUT IF YOU WAIT TO EAT BREAKFAST UNTIL AFTER YOUR SESSION

S OURCE : University of Northumbria Study

BE A GOAL-GETTER If you’re hoping to net a PR in your next race, set a goal. Having one prompts runners to pick up the pace toward the end, according to researchers from the University of Chicago. Racers without a specific aim tend to slow down as they near the finish line. “Even if meeting a goal doesn’t come with an extrinsic reward, like qualifying for the Boston Marathon, avoiding defeat is motivation enough for most runners to push harder,” says study author Devin Pope, Ph.D. Try it for your next race, but we think the strategy also applies to other workouts, not to mention your career! 96 OCTOBER 2014 SHAPE.COM

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HOT TIP:

Before you sweat through moves like this one from PXT Conditioning, down about 2 cups of water or sports drink at least four hours ahead, then 1 more cup within 10 to 15 minutes of class. Don’t eat for the two hours before to avoid cramping.

Top photograph by Patrick Randak / thelicensingproject.com; running photograph by Sophie Pangrazzi

20%

takes anywhere from a few intensive weeks to several months, you’ll learn about anatomy and form, yoga sequences and pacing, history, meditation, and more,” she says. “If you choose the 500-hour option, which takes several months, you’ll attend specialized seminars—such as yoga for kids or yoga therapy—work with a mentor, learn the business of yoga and perhaps even do a thesislike project.” Expect to pay a few thousand dollars or more for each credential. Though you don’t have to be able to do crow pose to teach, but you should have a couple years’ experience on the mat. Think of your seriously yoga-toned body as an annual bonus.

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If your yoga routine isn’t getting you cut, kick it up a notch with Calorie Killer Yoga With Colleen Saidman Yee ($15; amazon.com). The New York City–based instructor leads you through strength poses to reshape your arms, abs, thighs, and butt, while boosting flexibility and balance. And because the five 15- to 25-minute sessions incorporate quick-paced flows as well, you’ll also fire up your calorie burn.

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It seems like adventure runs are just getting crazier—and more dangerous (barbed-wire crawl, anyone?). If you love the thrill of challenging yourself with obstacles but not all the gimmicks, put the O2X Summit Challenge Series on your to-do list: These new races, which launched last month, take trail running and add natural obstacles based on the terrain; you might cross a river, for instance, or climb over fallen trees. We like to think of it as trail running on steroids. Try one of the Northeast courses this fall (in Vermont, Maine, New Hampshire, and New York), or check out o2x .com for information on new locations added for 2015.

You don’t have to work off every morsel you eat. But before you indulge, consider how much effort it would take to cancel out the calories. Form check

THE SQUAT This move is a fantastic exercise—when you’re doing it right. “You can squat all day and still have ‘droopy glute syndrome’ if you don’t activate the correct muscles,” says New York City physical therapist Brent Brookbush, D.P.T., author of Fitness Fact or Fiction. A good trainer can spot imbalances that affect your form, but you can also try a DIY test at home: Facing a mirror, stand barefoot with feet hip-width apart so your second toes are pointing forward. Squat, then rise up. Here, Brookbush gives us the scoop on four common “tells” to watch for, the culprits, and how to fix them:

2. If your knees bow in: Your knees should track over your second and third toes, says Brookbush. If they angle in, your lateral gastrocnemius (calf), adductors (inner thighs), biceps femoris (a hamstring muscle), vastus lateralis (a quad muscle), tensor fascia latae (TFL) on the side of your hips, and gluteus minimus are short and overactive. Your gluteus medius and maximus and tibialis muscles (along your lower leg) are weak.

98 OCTOBER 2014 SHAPE.COM

3. If your knees bow out: Your piriformis, biceps femoris, adductor magnus, and lateral gastrocnemius are short and overactive. Your gluteus medius and maximus and tibialis muscles are weak. 4. If your feet turn out: Your TFL, biceps femoris, and lateral calf muscles are short and overactive. Your gracilis (inner thigh), medial hamstring and calf muscles, vastus medialis (a quad muscle), and your anterior tibialis are weak. To fix these imbalances, Brookbush recommends strengthening weak areas and stretching and rolling out overactive muscles. (For detailed tests and exercises, go to brentbrookbush.com.)

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Illustration by Paul Oakley; Getty Images (2)

1. If your heels come up: Busted! Your calf muscles are shortened, says Brookbush. Do the squat test by lowering your hips to a chair (barely touch your butt to the seat) and then rising up.

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Photograph by Victor Schrager; food styling by Jamie Kimm; prop styling by Emily Mullin

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HUNGER GAMES What you munch on in the morning can set you up for diet successâ&#x20AC;&#x201D;or send you on a snacking spree. Choose wisely!

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SHAPE.COM OCTOBER 2014 103

Eat Right News WorldMags.net

Filling morning meals

Fat and protein both make your breakfast more satiating than processed carbs, says Paula Chandler-Laney, Ph.D. And other research finds that starting your day with protein may also help control your blood sugar, lowering your diabetes risk later on. However, that doesn’t mean you should swear off grains or overdo it on bacon. Find the right balance with these tasty breakfast combos from culinary nutritionist Jackie Newgent, R.D.N., author of The With or Without Meat Cookbook.

257 Grain of truth

104 OCTOBER 2014 SHAPE.COM

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Photograph by Victor Schrager; food styling by Jamie Kimm; prop styling by Emily Mullin

You don’t have to cut carbs altogether, but you should keep portions in check and always pair them with fat and protein. Also, choose “good” carbs (fresh fruit, legumes or vegetables, unprocessed whole grains like oatmeal) over those you digest more quickly, like a bakery muﬃn.

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Eat Right Work It, Mom!

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Happy meals

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PLAN AHEAD “On Sundays, the kids and I [she has two boys, Harrison, 8, and Reese, 5, and a baby girl, Drew] pick out recipes and go grocery shopping together. Then I prep food for the week, like chicken cutlets, meatballs, and vegetables, so we can have homemade meals together. As my kids get older, that becomes more and more important. Dinner time is when we have real conversations.” GET POPPING “On movie night, we take out the popcorn popper. The kids love making the snack themselves, and they don’t even notice that the popcorn is the healthy kind! Preparing it at home means we can leave out all the salt and butter you find in the movie theater variety.”

DIP IN MAKE IT PERSONAL “My kids are much “I don’t get to drop the boys off at more likely to eat school or pick them up, so it’s really something good important to me that we feel confor them if I pair it nected during the day. I pack their with a taste I know lunches, and I use a brown paper they love, like bag so I can personalize the outhummus or their side—my mom did the same thing favorite vinaigrette. when I was growing up. I write notes I’d rather they eat and knock-knock jokes on the bag broccoli with some or put a funny picture inside, like a ranch dressing photo of us all being silly together.” than no broccoli at all.”

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Pale fruits and vegetables get a bad rap, with the deeply hued varieties stealing the nutritional spotlight. That may be why cauliflowerâ&#x20AC;&#x201D;most familiar in white but also available in a range of shadesâ&#x20AC;&#x201D;has kept a low profile despite its impressive levels of antioxidants, fiber, and vitamin C. Now, more and more chefs are taking advantage of this cruciferous veggieâ&#x20AC;&#x2122;s amazing versatility: Itâ&#x20AC;&#x2122;s great raw and crunchy in a salad, roasted as a side, or velvety smooth in purĂŠed soups and sauces, imparting a creamy texture. Make the most of cauliflower, at its peak now, with these tips from Filippo Gozzoli, executive chef of A Voce Columbus in New York City. SELECT Whether youâ&#x20AC;&#x2122;re picking out a colorful head or a white one, be sure itâ&#x20AC;&#x2122;s bright and firm. Yellow spots or brown leaves are signs that itâ&#x20AC;&#x2122;s past its prime. STORE Keep cauliflower in the refrigerator to preserve freshness. Gozzoli stores his in a paper bag to prevent the veggie from getting too cold, which can dull a cauliflowerâ&#x20AC;&#x2122;s color.

PREP â&#x20AC;&#x153;The best flavor is in the flower,â&#x20AC;? says Gozzoli. â&#x20AC;&#x153;The stem is usually tough and woody, so I discard it.â&#x20AC;? Remove the center stem with a knife, then break down the florets into evenly sized pieces. Slice thinly if youâ&#x20AC;&#x2122;re adding to a salad, or blanch the florets in water with a few tablespoons of white vinegar to preserve a bright hue. SERVE Gozzoli likes serving scallops on top of a cauliflower purĂŠe. To make, simmer florets in milk with a few cloves of garlic and a vanilla bean until tender. Strain, remove the vanilla and garlic, and purĂŠe. Or, try his famous insalate di cavolfiore. Blanch florets in a mixture of equal parts white vinegar, water, and sugar. Then, sautĂŠ sliced red onion in olive oil, deglaze the pan with red wine vinegar, add roasted red peppers, chopped anchovies, capers, olives, and toasted breadcrumbs, and toss with the blanched cauliflower. NUTRITION SCORE Per 1-cup serving: 27 calories, 2g fiber, 320mg potassium, 52mg vitamin C SHAPE.COM OCTOBER 2014 107

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SLIMMING SHROOMS 108 OCTOBER 2014 SHAPE.COM

Mushrooms are low in calories (just 18 in a cup) and may give your immune system a boost. Their meaty texture makes them a great substitute for beef.

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Photograph by Victor Schrager; food styling by Jamie Kimm; prop styling by Emily Mullin. Reprinted with permission from Dos Caminos Tacos by Ivy Stark with Joanna Pruess (Countryman Press, 2014)

Diet 411

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App-solute Must-Have! With our Love my SHAPE app you can stay in the know on all of the exciting happenings at SHAPE! Love my SHAPE takes readers beyond the pages of each issue to unlock bonus content, event updates, and more straight to your smartphone!

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Runner’s High Take your workout outdoors and enjoy the fall weather with these cool styles.

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Fit & Focused Check out more success stories and get tips on how to start your own journey today.

More to Love Visit our Instagram galleries, ﬁnd a SHAPE event near you and stay up to date with SHAPE.

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Photograph by Victor Schrager; food styling by Jamie Kimm; prop styling by Emily Mullin. Adapted with permission from How to Cook Everything Fast by Mark Bittman (Houghton Mifflin Harcourt Publishing Company, 2014)

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Fruit with less labor

Some of the tastiest fruit comes in tricky packages. Pro tips from chef Judy Joo will have you serving pineapple and pomegranate seeds in a snap.

Slice a pineapple All you need to conquer prickly

thorns is a sharp serrated knife and a few swift and targeted moves. Step 2 Slice it up

Chop off the bottom and top of the fruit, which will keep it stable on the cutting board. Use your knife to slice off the sides, removing all the eyes (the brown spots with thorns). Work around the fruit in 1- to 2-inch sections.

Stand the pineapple on one end and cut it in half straight down the middle. Then quarter each of the pieces lengthwise, so you end up with eight long and slightly triangular slices.

Step 3 Remove the core

Step 4 Cut and serve

Lay each piece on its side; then use a knife to slice off the tip of the triangle, which is the fruitâ&#x20AC;&#x2122;s tough core. Discard the center pieces.

Chop up your cored slices crosswise into whatever size chunks you prefer.

112 OCTOBER 2014 SHAPE.COM

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Photographs by Travis Rathbone; food styling by Vivian Jao; prop styling by Wendy Schelah for Halley Resources Inc.

Step 1 Remove the rind

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HEART FOR THOSE There’s a passion for life in the crunch of almonds. Get 6g of protein, 4g of ﬁber and essential nutrients in every heart-healthy handful to really bring it all day, every day.

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CRUNCH ON

Eat Right The Chic Kitchen WorldMags.net

Nutrition Score per serving

424 calories 10g fat 65g carbs 19g protein 10g fiber 1,010mg sodium

Serves: 4 Cook time: 30 minutes

1 cup organic, no-salt-added tomato or pizza sauce 4 slices pancetta, diced, or 1⁄4 cup cubed Italian bacon (optional) ⁄ cup shaved manchego cheese (use a vegetable peeler)

Total time: 40 minutes

1 1⁄2 cups wild baby arugula

1 1⁄2 tablespoons extra-virgin olive oil

1 Preheat the oven to 350°F. In a sauté pan, heat 1 tablespoon of the olive oil over medium. Add the onion and cook for 4 to 6 minutes or until fragrant; then add the mushrooms and cook for another 4 minutes, stirring occasionally.

⁄ red onion, thinly sliced

1 2

2 cups cremini mushrooms, thinly sliced 1 14-ounce can artichoke hearts, drained and patted dry

Add the artichoke hearts, season with 1⁄4 teaspoon of the salt, and continue to sauté until the water has been cooked off, about 2 to 3 minutes. Remove from heat.

evenly over the dough, leaving ⁄ inch to 1 inch crust around the edges. Top pizza with the sautéed vegetables, pancetta or bacon (if using), and cheese.

2 Lightly dust a clean work surface

3 Bake on the center rack of the oven for 12 minutes. Rotate the pan and bake for another 8 minutes, or until crust is lightly golden. Remove pizza from the oven, transfer to a cutting board, and top with arugula. Cut into 12 pieces and serve.

with flour. Use a rolling pin to roll out the pizza dough until it is approximately 1⁄4 inch thick. Lightly coat a baking sheet with cooking spray and carefully transfer the dough to it, brush with the remaining olive oil, and sprinkle with the remaining sea salt. Use a pastry brush or spoon to spread the sauce

1 2

⁄ teaspoon sea salt

1 2

flour 1 pound fresh pizza dough, at room temperature cooking spray

CHEF’S TIP

114 OCTOBER 2014 SHAPE.COM

Enjoy this pizza with Candice’s favorite California wine, Twomey Cellars by Silver Oak Sonoma Coast Pinot Noir 2012. Its velvety and fruit-filled flavor is a perfect match for this light supper.

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Photograph by Victor Schrager; food styling by Jamie Kimm; prop styling by Emily Mullin

Artichoke and Arugula Pizza

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Eat Right News WorldMags.net

CAVITYFIGHTING

RESCUE PRODUCE and the PLANET

CANDY CHEAT SHEET Just because you’re too old to go around knocking on doors asking for sweets doesn’t mean you can’t indulge a little on Halloween. Stick to a small portion with these treats, all under 100 calories, and you won’t be afraid to look at the scale on All Saints’ Day.

Hershey’s Miniatures (84 calories)

Starbursts (87 calories)

Tootsie Roll Midgees (94 calories)

Strawberry Twizzler Twists (80 calories)

Dum Dums lollipops (100 calories)

pieces of candy corn (91 calories)

118 OCTOBER 2014 SHAPE.COM

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Special K® Pastry Crisps. Two light and crispy pastries, delightfully drizzled. It’s the perfectly sweet, 100-calorie snack.

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21.6

THAT’S HOW MANY MORE MINUTES OF SLEEP OBESE PEOPLE GOT EACH NIGHT AFTER LOSING 5% OF THEIR BODY WEIGHT OVER SIX MONTHS, FINDS A RECENT STUDY. IT’S A WIN-WIN SITUATION: LOSING WEIGHT HELPS YOU SLEEP BETTER, AND GETTING MORE ZZZ’S HELPS YOU SLIM DOWN.

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SPOON IT UP A nutritious spin on fruit yogurt, The Epic Seed Greek Yogurt + Chia ($3; grocery stores) combines two of our favorite healthy-eating food trends. The bottom layer is a blend of fruit and chia seeds, which are full of protein, fiber, and healthy fats. On top sits a serving of protein-packed Greek yogurt from grass-fed, hormone-free cows. All of that for just 150 calories! 120 OCTOBER 2014 SHAPE.COM

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Top photograph by James Wojcik / Trunk Archive

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Stress less, weigh less

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Photograph by Eddie Collins / thelicensingproject.com

FEELING FRAZZLED? Stop pulling your hair out. Keeping calm will benefit your diet bottom line.

a less stressful day. That could add up to an 11-pound weight gain over a year, says study coauthor Martha Belury, Ph.D., R.D. “Stress hormones, like epinephrine and cortisol, are a major determinant of how many calories you burn at rest,” she explains. “You can’t always avoid stressful events, but you can build a toolbox for managing them, like maintaining social networks, getting enough sleep and exercise, and trying calm-inducing therapies like yoga.” And when you do hit a pressure-filled day, have healthy, convenient foods on hand to help you avoid that extra-fattening drive-thru run.

WorldMags.net EAT TO BEAT

PERIOD PAIN Don’t let menstrual woes cramp your style. First, chug water to fight dehydration-induced fatigue and bloating, says Jennifer McDaniel, R.D.N., a spokesperson for the Academy of Nutrition and Dietetics. Then bite into these four foods.

Photographs by Victor Schrager; food styling by Jamie Kimm

WALNUTS The pain you experience during menstruation is a result of your uterine muscles contracting, which can cause inflammation. Fight the discomfort naturally with foods rich in anti-inflammatory omega-3 fatty acids, like walnuts.

ORANGES These citrus fruits are a good source of B vitamins, particularly thiamin, which studies show can help reduce period pain. Add segments to a salad—leafy greens are another great way to get your Bs. Researchers have not yet pinpointed how the nutrients help, but it appears they work best when coming from food sources rather than supplements—so eat up!

FORTIFIED MILK WITH WHOLE-GRAIN CEREAL Studies show that vitamin D, which is in fortified milk, relieves cramps by lowering the production of inflammatory proteins and reducing the activity of hormones that control uterine contractions. help your brain regulate the feelgood chemical serotonin.

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Live Healthy News WorldMags.net

a breast oncologist at Lankenau Medical Center in

126 OCTOBER 2014 SHAPE.COM

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Photograph by Patric Shaw

screening method, but they can’t tell you whether you need the test. And that lack of know-how, says Weiss, discourages women from taking positive action, like asking their doctor for clarification. Case in point: “People tend to overestimate their family risk of breast cancer and underestimate their lifestyle or environmental risks,” says Weiss, who’s also a breast cancer survivor. That means they wrongly chalk their risk up to fate (“My aunt had it, so I’ll probably get it no matter what I do.”) and overlook the simple moves they could take to protect themselves from developing the disease. How knowledgeable are you about these potentially lifesaving steps? Find out using our quick quiz. Then continue reading to discover the most up-todate advice for mounting your best breast defense.

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Live Healthy News WorldMags.net British researchers found may increase breast cancer risk by as much as 64 percent. Another study found that a metabolite of cholesterol mimics estrogen, encouraging tumor growth. The science on breast size is a little murkier. Some studies have found that wellendowed women have an increased risk, but many don’t take weight into account—obese women, who are already more likely to get cancer, often have bigger breasts. For now, Weiss says that cup size shouldn’t be considered a predictor of cancer development. As for menstrual flow, strength or frequency has no impact on cancer risk.

performed correctly (use the box to the right to learn how), monthly self-exams are at least as successful as mammograms at detecting serious cancers. They’re especially important for women who aren’t yet getting regular mammograms, and would otherwise rely only on clinical exams for screening, says Elizabeth Chabner Thompson, M.D., a radiation oncologist in Scarsdale, NY. “Who’s going to know what’s normal for your breasts better than you? The more you check, the more familiar you’ll be with them, which will help tip you off to changes.”

D) Yes, you read that right. Compared to women who slept seven hours per night, those who logged six or less hours of shuteye had a 62 percent higher risk of developing breast cancer, according to Japanese research. Low levels of melatonin, a hormone that’s produced when you snooze, may boost the body’s output of estrogen, a sex hormone and risk factor for the disease, report Harvard University scientists. Cell phones, deodorants, and underwires are all

(think going from a risk of 1 percent to 2 percent). As you get older, however, your risk naturally increases, so that same jump can be more meaningful. Avoid highestrogen pills, which have a stronger link to the disease, and if you’re still concerned, explore nonhormonal methods, such as a copper IUD.

A) As many as 15 percent of breast cancers have been attributed to obesity, according to a study in the Journal of the National Cancer Institute. The reason: Fat causes inflammation, which is known to fuel tumor growth, and ramps up the body’s estrogen levels. Overweight women often also have high cholesterol, a condition that

Trick question— this could be C or D, depending on whom you ask. Currently the United

Angelina Jolie raised awareness of the BRCA gene mutations with her New York Times op-ed. 128 OCTOBER 2014 SHAPE.COM

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Photograph by Getty Images; illustration by Paul Oakley

widely rumored to cause cancer, but no study has ever proven a link. The connection to fertility treatments, hormonal birth control, and hormone-replacement therapy (HRT), however, is a bit more complicated, says Weiss. Combined estrogenprogestin HRT, as well as long-term use of estrogenonly HRT and fertility treatments, are associated with an increased risk, and doctors generally recommend against them. The data on birth control is even fuzzier. Extended use may raise risk— but when you’re in your 20s and 30s, your baseline chances of getting the disease are so low that even a seemingly “big” increase is relatively inconsequential, says Weiss

C) Low-carb eating plans like Paleo and Keto are often heavy on fatty foods like coconut oil and grass-fed beef—and women with diets high in fat, especially the saturated kind found in animal protein, have a 28 percent higher risk of hormone-fueled breast cancer (which makes up about 75 percent of diagnoses), according to an Italian study. No single eating plan is deemed ideal by oncology experts, though the Mediterranean diet may offer protective benefits. Your best bet is to fill your plate with “clean” foods, including produce, whole grains, lean proteins, and small amounts of healthy fats (like those in avocados, nuts, and oily fish).

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Live Healthy News WorldMags.net States Preventive Services Task Force (USPSTF) recommends that women with no family history of breast cancer begin getting biennial mammograms at age 50, which it says is early and often enough to catch most cancerous changes. Other organizations, however, including the American Cancer Society, suggest yearly screenings starting at 40. Ultimately, the best choice for you depends on your personal risk and comfort, so talk with your doctor about when you should begin screenings. Also, consider asking for digital mammograms instead of traditional film types. While they’re similarly effective, many doctors, including Weiss, prefer digital because they’re clearer (and therefore less likely to cause false positives, which are more common for younger women—those in their 40s—who get screened) and offer faster results.

B) As of December 2013, the USPSTF advises that if you have a family history of breast, ovarian, fallopian tube, or peritoneal cancer, your medical record

should be evaluated to see if your relatives display certain characteristics associated with the mutation (like being diagnosed with breast cancer before age 45). If you do, some doctors will recommend the BRCA test, while others may prefer screening a relative who currently has cancer, if possible, to see if he or she carries the gene before subjecting you to the anxiety-provoking process. Even if you do get a positive result, however, it doesn’t mean you’ll definitely get cancer. While having the mutation increases your risk by up to 87 percent, the odds are about 50/50 over your lifetime, and they can still be affected by lifestyle or environmental factors. Nor will you necessarily need a double mastectomy. Depending on what type of mutation you have (some are less harmful than others), your doctor could recommend more frequent and comprehensive screenings, lifestyle changes, and/or preventive medications, like tamoxifen, a prescriptiononly anticancer drug that can reduce your chances of developing the condition by up to 50 percent.

PERSONAL TOUCH Yael Cohen Braun founded FCancer after her mother’s diagnosis.

Social support Use these apps to protect your breast assets.

Photograph by Getty Images

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Live Healthy Shop for a Cause WorldMags.net MEANINGFUL MAT Show off your Vinyasa skills on Gaiam’s Forever Pink yoga mat ($22; amazon.com). Each nonslip, phthalate-free pad comes with a downloadable yoga routine, so you can practice poses at home. $1 from each mat goes to the Breast Cancer Research Foundation (BCRF)

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STYLE WATCH Equal parts eye-catching and functional, the Silvano Apparel Larose watch ($200; silvano apparel.com) brings luxe flair to everyday wear. 30% of net profits go to Susan G. Komen for the Cure

LUXE LOCKS Profits from sales of the Keratin Complex Bling Brush in Pink ($44; keratincomplex.com), which has a rhinestone-studded paddle, are used to outfit sufferers with free wigs and styling services. 20% percent of proceeds go to Friends Are by Your Side

SULTRY SET Cosabella’s Italia underwire bra ($69) and Relaxed thong ($25; cosabella .com) is the perfect combination of sexy and sophisticated. Plus, with the stretchy fabric and no padding, you’ll forget you have them on at all. 20% of net profits go to Bra-ha-ha

BERRY BEAUTIFUL Lips and tips get a pick-me-up with the Estée Lauder and Elizabeth Hurley Dream Pink Collection ($30; esteelauder .com), which includes a chic two-tone clutch to elevate any ensemble. 20% of proceeds go to BCRF

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Live Healthy Shop for a Cause WorldMags.net SMASH HIT Serve up aces in style with the pink-tinted Wilson Hope Lite tennis racket ($70) and matching Hope tennis balls ($3; wilson.com). Wilson donates $250,000 to BCRF every year

SHADY LADY Stay safe in the sun with these oversize, retro-inspired, 100 percent UV-protective Rose Floral Winky Dinky round sunglasses ($15; uniquevintage.com). 20% of sales go to the National Breast Cancer Foundation

FLOWER POWER The EstĂŠe Lauder Modern Muse Solid Perfume Compact ($50; esteelauder.com) slips into your bag, making it easy to refresh the floral scent during the day. 100% of sales go to BCRF

National Breast Cancer Awareness Month marks its 29th year this October.

RAIN CHECK The Avon Breast Cancer Crusade floral-print umbrella ($15; shop.avon .com) brightens even the gloomiest skies. 20% of net profits go to the Avon Breast Cancer Crusade

Diamond ($15; supersmile.com) encourages you to hold the brush at a 45-degree angle, the best position for a deep cleaning. 20% of sales go to SHARE

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FAST TRACK Maintain your pace mile after mile in these New Balance Limited Edition Pink Ribbon 3190 sneakers ($90; newbalance.com). The rubber outsoles and lightweight uppers provide durability and breathability, making them perfect for the treadmill or the road. 5% of sales will go to Lace Up for the Cure, and a minimum of $500,000 will be donated to Susan G. Komen for the Cure

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Q: IT’S POSSIBLE BUT UNLIKELY. While much attention is given to the libido-dampening effects of birth control, the evidence doesn’t necessarily back up the claims. Just 15 percent of women say their sex drive flagged after beginning

SOLO SEX STATS Researchers asked 3,687 women (single and coupled) about their masturbation habits. Here, their top responses.

to take a birth control pill, according to a recent review of three dozen studies in the European Journal of Contraception and Reproductive Health Care. The other 85 percent experienced no change—or even reported an increase in desire.

If you’re currently dating someone, however, switching up your birth control may affect how you feel about your guy’s between-the-sheets talents. Scottish researchers found that, unlike single women not in a committed relationship,

Why do you pleasure yourself?

65% To satisfy a sexual urge

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20% To help fall asleep 32% To de-stress

What method do you prefer? 23% A handheld showerhead 87% The oldfashioned way— my hands 16% Indirect friction (like humping a pillow)

Choose the right lube Avoid personal moisturizers labeled warming, cooling, or tingling, says Madeleine Castellanos, M.D., an NYCbased sex therapist. “These contain chemicals that dull certain nerve endings. You’ll get the promised sensation, but since less data is being sent from the nerves to the brain, your big finish won’t be as intense.”

Climaxes are like pizza—even when they’re bad, they’re still pretty darn great. Stay focused bed, women get disBut why settle for so-so satisfaction? We “In tracted more often than men, asked sexperts for their best tips on how so it’s easier for our orgasms to get derailed,” says to double your pleasure. 140 OCTOBER 2014 SHAPE.COM

partner, and therefore less responsive in bed. Whether you’re coupled or not, if you decide to take the Pill and notice changes in your love life, from a decrease in desire to suddenly unsatisfying sex, visit your ob-gyn to discuss other options.

6% Sitting on a surface (like a banister) 9% Crossing my legs and balancing

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Castellanos. She suggests directing all your attention to the one spot on your body that feels best as you fool around. “This keeps you engaged, and the more into sex you are, the deeper your pleasure will be.”

Borrow a tantricsex technique Edging requires you (or a partner) to bring yourself close to climax—then stop. Repeat as many times as you can. “Once you let yourself orgasm, the built-up tension makes your release much, much stronger,” says Lauren Streicher, M.D., associate

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21% A vibrator, dildo, or something similar

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Strengthen your pelvic floor Two musts for a powerful orgasm: a strong, healthy pelvic floor and getting the right stimulation, says Castellanos. Enter Intensity ($200; pourmoi.com), a vibrator/Kegel exerciser that hits your G-spot and clitoris and uses gentle electrostimulation to contract your vaginal muscles. Over time, this tones your pelvic floor to make all your O’s more earth-shattering.

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13% To spice things up while fooling around or having sex

those who were married or dating and began taking the Pill or switched to a new kind reported a decrease in their sexual satisfaction. The study authors believe the drugs cause hormonal changes that may make you less attracted to your

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Live Healthy Every Day WorldMags.net FIND the RIGHT FABRIC

Give your lingerie a checkup Whether you prefer briefs or thongs, minimizers or maximizers, here’s how to be sure your undergarments aren’t undermining your health. By Mallory Creveling

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MENTIONABLE UNMENTIONABLES The Knixwear Fitknix Air bikini ($26; knixwear.com) has an antimicrobial and odor-eliminating outer band and a moisture-wicking cotton inner lining. Even better: It’s seamless, so it won’t chafe or create panty lines. Victoria’s Secret No-Show Sport Hiphugger thong ($13; victoriassecret .com) hides under your gym shorts for a sleek look. The thick waistband and quick-dry material make it extra wearerfriendly during long workouts. Never get jabbed by underwire again. The Triumph Magic Wire bra (from $46; triumph.com) features soft, flexible silicone that moves with your body and feels ultra-comfy. You don’t have to sacrifice comfort for control with Jockey Lightweight Microfiber Shaping shorts ($18; jockey .com). The supersoft fabric is both flexible and supportive, so you look smooth, not stuffed.

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Photograph by Patrick Randak/thelicensingproject.com

Overly snug thongs can allow germs to travel from the rectum to the vagina, resulting in issues like UTIs (marked by burning when you pee). To stay safe, be sure yours aren’t too tight (for instance, they shouldn’t leave imprints on your skin) and have a wide waistband so they won’t ride up. A wrong-sized bra is also problematic, notes Jill Rabin, M.D., professor of obstetrics and gynecology at Hofstra University. Constrictive cups may hinder the lymphatic system, impairing your ability to fight off disease; loose, unsupportive bands can cause back pain. Her advice: Get fitted by a pro. Finally, U.K. research found that too-small shapewear can trigger acid reflux, so only don garments that are as comfy as your regular undies.

Your fave boyshorts and thongs may be sexy— but, depending on the material they’re made out of, they may not be healthy. Synthetic fabrics like nylon can block airflow to the vagina, raising its pH and allowing yeast to flourish, warns Rabin. To avoid infections, go for garments with a crotch lining made of breathable, natural fibers, such as cotton or wool. There’s no upside to choosing undies fashioned entirely of all-natural fabrics, though. In fact, when you’re working out, absorbent materials like cotton can trap sweat, leading to irritation. For the gym, Melissa Piliang, M.D., a dermatologist at the Cleveland Clinic in Ohio, says to select bottoms (and bras) made Wash panties mostly of moisture-wicking after each wear, options like polyester. Or go and bras at least commando: If apparel every fourth, using a has a built-in cotton mild detergent on gusset, undies are both, says Piliang. optional. Bleach kills more germs but leaves behind residue that can trigger an allergic reaction. To cut back on bacteria transfer, Philip M. Tierno, Ph.D., professor of microbiology and pathology at New York University, suggests cleaning intimates separately, sanitizing hands after touching wet undies, and disinfecting the machine weekly by running a no-clothes cycle with super-hot water and a capful of bleach.

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Live Healthy WorldMags.net News

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Along with illness-causing germs, indoor air often contains higher levels of fatigue- and headache-inducing pollutants like benzene and formaldehyde than outside air. The simple fix: Set a plant in an out-of-the-way (but visible) corner of your desk. Many, such as peace lilies, English ivy, and dracaena, naturally filter the air to keep cold and flu

146 OCTOBER 2014 SHAPE.COM

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“When someone in my family needs fast, safe and effective relief from muscle aches and pains, I count on Tiger Balm. With its time-proven blend of herbal ingredients, it’s a pill-free solution to pain I can always depend on.”

it). A bigger danger, especially To avoid transferring germs from in open offices, is its location. your work space to your food, “Position your phone so you’re Joan Blake, R.D.N., a spokespernot talking into someone else’s son for the Academy of Nutrition space,” suggests study author and Dietetics, says to designate Charles Gerba, Ph.D., a profesa specific area to eat. Before chowing down, wash your hands, sor of microbiology and environmental sciences. If you’re in then cover your desk with a napa multi-person cubicle, back it kin or piece of printer paper as against an unshared wall. In walla “place mat” and toss it when less areas, place it in front of you, you’re done. Try to pick a space beside your computer monitor. away from your computer—typing and clicking between bites is Keep out an easy way to spread bacteria. If you can’t, wipe down your keycontagious board and mouse with a disincoworkers fecting cloth post-meal. If you’re really serious about staying healthy, Gerba suggests Dial down removing any extra chairs near germs you: “Without a seat, fewer There are more than people will come into your cube 25,127 germs per square inch or office and their visits will be on the typical office phone shorter, so you’ll be exposed receiver, according to researchto fewer germs.” A friendlier ers from the University of option: Stash sanitizer and Arizona. But most of those on tissues by the entrance of your the mouthpiece are your own work space or where coworkers and likely won’t make you sick; tend to congregate when they the rest can be eradicated by enter, he says. They’ll be more disinfecting the whole device likely to use the germ stoppers if they’re handy. weekly (more often if you share

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Next time you need a midmorning or postlunch pick-me-up, grab your cell phone: Taking a breather to text a friend or beat a level in Candy Crush may make you more productive, report Kansas State University researchers. They found that people who took regular “microbreaks” to play on their smartphones were more upbeat than those who didn’t—and happier employees tend to be harder-working.

Plus, participants’ screen time only totaled 22 minutes during an eight-hour workday, or about 2 3⁄4 minutes per hour, which the study authors say isn’t long enough to hinder performance. Struggling with particularly stubborn brain fog? Spend that time on Facebook. Those who surfed social media on their phones got the biggest boost.

WorldMags.net Pet costumes:

Safe or scary? Last year, about 14 percent of pet owners dressed their furry friends for Halloween—and spent roughly $330 million on costumes. But the wrong getup can be downright dangerous for your dog, warns Jules Benson, a veterinarian and chief veterinary officer of Petplan pet insurance. “The biggest risk is constriction of breathing and movement, which can cause suffocation and other injuries,” he says. Never choose outfits that attach to a collar, or add-ons meant to be tied onto your dog’s legs or tail. Also make sure the base of the costume secures around your pet’s chest and shoulders, not its throat, and is easy to remove in case the animal starts panicking. Another no-no: trailing or dangling attachments, like streamers,

extra legs, hats, and pompoms, says Benson. Pets often mistake these choking hazards for chew toys, and if the items get stuck on furniture or outdoor foliage, they could cause an injury. When Rover is suited up, Benson suggests keeping an extra-close eye on him or her to make sure nothing obstructs its eyes, mouth, or breathing. If your pet exhibits signs of being stressed or scared—shaking, pawing at the ground, and moving abnormally—undress it immediately and skip the costume altogether. (Unless you have the world’s most mellow cat, don’t try to get Mittens into the holiday spirit; most hate costumes.) Benson’s last (tongue-in-cheek) words of advice? “Do have a thought to the pet’s dignity as well.” Whether that applies to this year’s Franken-dog costume is for you to decide.

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Live Healthy News WorldMags.net YOUR NEW FAVORITE KITCHEN CURE

SUPPLEMENT SPOTLIGHT

Sunny spice, sunny you Your favorite meal may make you happier. When Indian researchers gave people with depression an antidepressant or a supplement containing curcumin (an extract of the herb turmeric, which is commonly used in cur-

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• 1

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Photographs, clockwise from top left: David Burton/Trunk Archive; Getty Images; Jonathon Kambouris; styling by Jill Edwards for Halley Resources Inc.

ments in symptoms (65 percent and 63 percent, respectively)— and the extract caused fewer side effects. “Curcumin has been used for thousands of years, but only in the last two decades have almost 7,000 reports been published attempting to explain how it works,” says Bharat Aggarwal, Ph.D., professor of experimental therapeutics at the M.D.

Anderson Cancer Center at the University of Texas. “Recently we discovered it’s an anti-inflammatory.” That explains the link to depression (inflammation contributes to the condition), as well as its efficacy at treating or preventing cancer, diabetes, and muscle and joint pain. Unless you consume a curryheavy diet, you’ll struggle to eat enough turmeric to reap the benefits. Look for a supplement that contains BCM-95, like Life Extension Super Bio-Curcumin ($38; lef.org) or CuraMed with BCM-95 ($46; health food stores). Both combine curcumin with essential oils naturally found in the spice instead of synthetic fats, making it easier to absorb.

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Live Healthy

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Head off aches When it comes to handling headaches, you may be your own worst enemy. Here are some common mistakes women make in their quest to end pain, and the doctor-approved strategies to try instead. ACHE MISTAKE #1

Delaying (or doubling up on) drugs Many people hold off on taking over-the-counter or prescription pain drugs like ibuprofen or triptans until their headache is intolerable. Big mistake, says Susan Broner, M.D., medical director of the Manhattan Headache Center in New York City. “The longer you wait to treat pain, the harder it is to get rid of.” She

Photograph by Ericka McConnell

recommends popping your preferred pill at the first sign of symptoms. That said, if you’re reaching for the bottle twice a week or more, you’re putting yourself at risk of rebound headaches, which occur when drug overuse triggers a withdrawal reaction, warns Broner. For episodes that are this frequent, ask your doctor about preventive treatments (like supplements or lifestyle changes), and for help tapering off your in-the-moment meds.

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Prematurely quitting meds It can take up to three months of regular use for medicines and lifestyle changes to begin to reduce the frequency and intensity of flare-ups, says Broner, so resist the urge to call it quits before then. If you want to try several new remedies (say, cutting out dairy and taking a supplement), Broner suggests staggering them by one month, so if you experience relief (or unpleasant side effects) you’ll know which to credit (or blame).

ACHE MISTAKE #3

Sleeping it off

Spending too little time in bed can trigger migraines

and tension headaches— but so can snoozing too much, notes Broner. “Sleeping in more than an hour and a half past your regular wake-up time often leads to a migraine, either that day or the following one,” she says. If you plan to doze off while you’re having an episode, set an alarm to wake you after 30 to 45 minutes; long daytime naps can disrupt your sleep that night, also increasing risk of a headache.

ACHE MISTAKE #4

Self-diagnosing Many kinds of headache— tension, migraine, cluster, and sinusitis—have overlapping symptoms, so they’re easily confused with one another.

Your best bet is to see a physician. But since there’s no gold-standard test for diagnosis, Broner suggests recording descriptions of your episodes before your visit—frequency, duration, location, intensity, and any triggers you’ve noticed—to give your doc a hand. Taking note of accompanying symptoms can also aid with diagnosis: Sensitivity to light, for instance, is a sign of migraines—and, in some cases, treating these “sidekick symptoms” can make headache meds work better. Nausea, which is also common with migraines, can indicate that your GI tract is taking longer than usual to empty. This impairs drug absorption, notes Broner, so taking prescription

antiemetics or eating GIsoothing foods like ginger will boost the efficacy of your headache Rx.

ACHE MISTAKE #5

Relying on testing Doctors continue to order brain scans for headache patients, despite guidelines advising against them (now nearly 15 percent of patients get scans, compared to just 5 percent two decades ago). Hold off in the absence of red flags, says Jason Rosenberg, M.D., director of the Johns Hopkins Headache Center. “They’re expensive, they expose you to a lot of radiation, and some, like MRIs, are so sensitive they may result in false positives that can lead to expensive and irrelevant testing.”

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This fitness band sees your potential. Fitness bands and activity trackers are today’s hottest health and wellness trend. For every lifestyle and activity level, there’s one band that moves at the pace of your life: vívofit. Its easy-to-read display shows how many steps you’ve taken, distance traveled, calories burned and time of day. vívofit learns your activity level, then assigns a daily goal. As you meet milestones, vívofit adjusts your next goal, nudging you toward a healthier lifestyle. vívofit knows when you’ve been sitting too long and alerts you with a move bar. vívofit follows your progress 24/7, and can stay on for more than a year without a battery change. Set the sleep mode when you go to bed and vívofit will monitor your rest. The band is water-resistant (50 meters), so you can even shower in it, worry-free. vívofit comes with 2 band sizes of the same color, with more colors available. vívofit stores stats right on your wrist. Touch one button to wirelessly sync with Garmin Connect™, a free online community where you can view your progress, join challenges and earn badges. Garmin Connect is available on your computer or compatible mobile device. Details at Garmin.com/vivo

Fringe benefits

these spots while focusing on a worry or challenge cuts short the amygdala’s negative reaction to the stimuli. Research suggests that (depending on the scale of the issue) tapping could change the way the brain responds to theseroadblocks within weeks, letting you move past them. So how can you tap into the benefits of tapping? Think of an obstacle (like anxiety over an upcoming 5K) and follow the directions below. First, identify a specific roadblock, suggests Jessica Ortner, author of The Tapping Solution for Weight Loss and Body Confidence. Maybe last time you raced, a knee injury flared up and slowed you down and you’re concerned that it could happen again. Next, tap the “karate chop” point, located just above your wrist on the outside of your hand, while repeating a positive phrase relevant to your concern three times, like “Even though I’m nervous that I won’t hit my goal time, I’m confident that I’ve worked hard to strengthen my knee and run fast,” says Feinstein.

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EYEBROW SIDE OF EYE UNDER EYE UNDER NOSE CHIN COLLARBONE UNDER ARM KARATE CHOP

Illustration by Paul Oakley.

Then spend 10 to 20 minutes rotating through the other eight spots shown here (they’re on both sides of your body; choose whichever feels best). Tap each five to seven times while continuing to express your concern. Ortner says this trains the body to face challenges calmly and confidently.

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No matter how you live, every step counts with vívofit™. It’s the only fitness band with a 1+ year battery life and an inactivity alert that reminds you to move. Displays steps, calories, distance, time and your daily goal. vívofit is water-resistant1 and can be paired with a heart rate monitor2 during fitness activities.

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WorldMags.net Sneaking in a little getaway between your summer vacation and the holiday season can do wonders for your well-being. In fact, recent research shows it can reduce your risk of a heart attack by 32 percent. Here, seven perfect escapes.

Retreat Yourself! BEST FOR... WATER-LOVERS

156 OCTOBER 2014 SHAPE.COM

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Photograph by Chad Riley

Whether you’re into snorkeling, swimming, or surfing, Hawaii in October is a water wonderland. And with an average temperature of 85°F, plunging into the Pacific will be anything but bracing. Featuring 120 miles of coastline, Maui is home to at least five beaches that have been voted America’s best. Situated steps from one of them, Wailea Beach, the Grand Wailea Resort Hotel & Spa offers easy access to any aquatic activity you’re hankering to try. Partial to pools? A 25,700-square-foot pool is for the kid in everyone, with waterslides, rapids, and a rope swing, while the 4,850-square-foot Hibiscus pool is reserved for adults. Even the spa, the largest in Hawaii, has a water theme, offering a hydrotherapy circuit that includes a Roman tub, saunas, cascading waterfalls, Swiss jet showers, five exclusive sea salt baths—capped off by a loofah scrub-down. (From $365 a night; grandwailea.com)

Those in search of more barefoot elegance and unspoiled natural beauty can head to the Travaasa Hotel Hana, which lies on the other side of the island in a small, untouched town high in the hills. Built in 1947 and recently restored, this boutique hotel delivers an experience authentic to the sugar-cane plantation-era homes that dotted the land in the early 1900s. Guests who want to unplug from today’s cyberpaced world will appreciate that the charming cottages are without AC, radios, TVs, and clocks—or they may be too busy combing a nearby black-sand beach, trying their hand at throw-net fishing, or zoning out during a lomi-lomi massage in the award-winning spa to notice. (From $400 a night; travassa.com/hana)

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Since Dr. Oz introduced the results of the groundbreaking SeroVital study (which was presented at the prestigious Obesity Society’s international scientiﬁc meeting held in San Antonio, Texas), SeroVital was exhibited at The Academy of Women’s Health’s 21st Annual Congress in Washington, DC and The 9th World Congress of Cosmetic Dermatology held in Athens, Greece. Even the United States Patent Ofﬁce has added to the SeroVital mystique by issuing not one but seven U.S. Patents to protect the SeroVital formula from imitators.* With all the extraordinary worldwide publicity surrounding SeroVital, it has become the fastest-selling, most talked about “anti-aging” compound in America. To all of you who have used SeroVital and contributed to its overwhelming success by generously spreading the word, we at SanMedica International™ sincerely thank you. To those of you who wish to learn more about this amazing, patented formula and get all the details please visit SeroVital.com or call 1-800-919-7306.

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Live Healthy WorldMags.net Travel BEST for… COUPLES

BRIGHT IDEA Cuddling under a blanket while watching the sun rise? Romantic. Heading back to bed to snuggle some more? Even better.

Vino lovers, take note: It’s grape harvest season, so besides tours and tastings, you’ll be able to sneak a peek at the production process. At Grgich Hills Estate in California’s Napa Valley, you can even stomp your own grapes to work off the calories from your sampling—it burns about 40 in 10 minutes. ($30 for a three-wine tasting, grape stomp, and souvenir shirt; grgich.com)

East Coasters looking to stick closer to home needn’t miss out on the autumn bacchanal. The Finger Lakes region in central New York, located just 4.5 hours from New York City and Philly, and 5.5 hours from Boston, boasts roughly 100 wineries and vineyards grouped around four lakes. If you’re feeling patriotic, hit up Cayuga Lake Wine Trail, the first organized vino tour in America. Today, it’s dotted with 17 wineries and one cidery. (Tastings from $2 per person per winery; cayugawinetrail.com)

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BRIGHT IDEA As you taste, match your wine intake with water at a 1:1 ratio to fend off dehydration.

Model photograph by Chris Craymer / Trunk Archive Getty Images (1)

BEST for… OENOPHILES

Hankering for some one-on-one time with your one and only? Snuggling in front of a cozy fire in a rustic resort, like Timberline Lodge on Mount Hood in Oregon, should get the sparks flying. With luxurious queen- and king-size beds and majestic views, you and your guy won’t want to leave your room—but if you do drag yourselves out, you’ll have plenty of activities to keep the two of you busy. Skiing is hit-ormiss in October, but even when the slopes are closed you can go hiking or mountain biking, enjoy the upto-date amenities (like a heated outdoor pool), and sample the lodge’s many restaurants. (Rooms from $130 a night for a small chalet; timberlinelodge.com) For a warmer-weather romantic retreat, consider L’Auberge de Sedona in Arizona. The resort and spa offers six “Love” packages to help you and your better half celebrate any milestone, from your first trip together (the “Maiden Voyage” includes a three-course dinner and outdoor activities like a Jeep tour) to a pregnancy (the “Babymoon,” which includes a maternity spa treatment, baby gifts, and a customized menu for cravings). (Packages from $550 a night, lodge rooms from $300; lauberge.com)

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BRIGHT IDEA Wet wipes, wet wipes, wet wipes. ’Nuff said.

BEST for…THE SEAFOOD-OBSESSED Just because summer’s over doesn’t mean you have to mourn the end of fresh seafood. Across the country, October is prime time for fish fiestas. You can probably guess the main attraction at Oysterfest (October 4–5) in

Shelton, WA, on Puget Sound. But besides bivalves, you’ll be treated to live music, exhibits about Puget Sound’s ecosystem and conservation efforts, and competitions, including oyster shucking (natch), cook-offs, and

Seafood photograph by Anais & Dax / August. Getty Images (1)

BEST for… FOLIAGE FANATICS New England’s stunning fall foliage gets more than its fair share of attention. And while it’s true that the leafy Northeast is a sight to behold this time of year, consider visiting a lesser-known region. The Great Smoky Mountains National Park in Tennessee and North Carolina, for example, has hundreds of different hiking trails that let you meander through rich, vibrant forests, plus spots for camping and picnicking. Color peaks between mid-October and

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an art and photography show. ($5 for admission; oysterfest.org) If Creole is more your style, head to the Louisiana Seafood Festival (October 10–12). In past years, some of NOLA’s most famous restaurants— including Antoine’s and Mr. B’s Bistro— have served up treats like shrimp po’ boys. (Free admission; louisiana seafoodfestival.com) Back north, chow down on chowders, lobster, scallops, and clams at the Bowen’s Wharf Seafood Festival (October 18–19) in Newport, RI, then wash it all down with a sampling of local beers. (Free admission; bowenswharf.com) A newer fête is making a big splash in Florida: The second-annual Hess Select South Beach Seafood Festival (October 22–25) features all-day food, drinks (prepared by top mixologists), and entertainment, plus special events like a crab kick-off dinner. ($25 for general admission; sobe seafoodfest.com)

early November. (Free entrance, camping from $14 a night; nps.gov/grsm) Another leafy road less traveled is the Grand Rounds National Scenic Byway in Minnesota. It links together several picturesque park areas in Minneapolis, including the Mississippi riverfront and the Chain of Lakes, five lakes connected by acres of trails and parkland that’s popular with water sports-lovers and landlubbers alike. With 50 miles of hiking, biking, running, and driving paths, the byway makes basking in Mother Nature’s beauty a breeze. Color is best in early to mid-October. (Free; minneapolisparks.org/grandrounds) SHAPE.COM OCTOBER 2014 159

Photo credit: Monkey Business Images / Shutterstock

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nurturing our community, together. providing meals, together. stirring the public to act, together. 49 million people face hunger in America, even though billions of pounds of food go unused every year. Together letâ&#x20AC;&#x2122;s work to close this gap. Please join the Feeding America nationwide network of food banks this Hunger Action Monthâ&#x201E;˘. When you get involved, you become part of a national solution while making an impact on your local community. Learn how you can solve hunger today at FeedingAmerica.org.

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SHAPE.COM OCTOBER 2014 163

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STANDING STRONG Welcoming fellow runners into her home helped Alicia succeed both on and off the trail.

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LAVISH IN HANDCRAFTED BOTANICAL LUXURY Artisanally made in Colorado, Ranch Organics’ brings rich, nourishing Soap & Lotion/Body Wash Sets to your tub & basin. Moisturize with real Goat’s milk in signature blends like Rose Geranium. 10% off! Code: RANCHPINK at ranch-organics.com

You In Shape Success Story WorldMags.net N A M E : Paula Brahan A G E : 42

H E I G H T: 5'4" H O M E : Hattiesburg, MS S TA R T I N G W E I G H T: 189

LOST

C U R R E N T W E I G H T: 136

53 lbs

Saved by the (kettle) bell! Fed up with yo-yo dieting, this Shape reader swung into action and dropped five sizes the smart way. By Abigail Libers

166 OCTOBER 2014 SHAPE.COM

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Photograph by Daymon Gardner

For 15 years, fad diets were a way of life for Paula Brahan. Although the Florida native was thin throughout her teens and early 20s, a sedentary lifestyle and poor eating habits caused her to start battling the scale in her mid-20s. At 26, she weighed 146 pounds; six years later, she added 11 more to her already curvy figure—and was up to a size 10. “The gain was definitely noticeable, especially in my face and rear,” says Paula. In search of fast ways to beat the bulge, she turned to diet pills and hard-to-maintain programs like the cabbage soup diet. She’d slim down for a month or two, but the results never lasted. “I’d gain it all back—and then some,” says Paula. “I was in a constant cycle of trying to lose weight.”

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You In Shape Success Story WorldMags.net Weekly exercise schedule By 36, Paula tipped the scales at 170 pounds. She’d gotten married the year before, in 2007, and had become stepmother to two adolescents. “I was a brand-new parent in a very busy family,” says Paula, who worked part-time as a nurse. “Everyone else’s schedule seemed to come first.” Paula turned to quick and easy meals, usually in the form of fast food. French fries, fried chicken, and soda became mainstays in the Southerner’s diet. “Sauces were my downfall,” says Paula, who frequently doused her food in sauce that by itself totaled 560 calories. “Plus, I had no concept of portion sizes,” she says. For the next four years, the number on the scale continued to climb, and by the beginning of June 2013, Paula was wearing a size 14 and teetering close to 190 pounds.

BEFORE

Cardio 45 minutes/3x a week Strength training 45 minutes/3x a week

189 lbs

“Secrets to my success” Dieting like an accountant “I think of calories like money: Once I’ve spent my daily allowance, that’s it. If I want to eat more, I have to earn it with exercise.”

Logging in “My friends and I came up with a motto: ‘Log before you hog.’ It means that you should write down the food you want to eat before you eat it. That way, you know exactly how many calories you’re about to consume.”

Eating to scale “Weighing and measuring your food at home is a great way to learn what proper portions look like, which is especially helpful when dining at restaurants. You’ll have a better idea of what 1 cup of something looks like or how much 6 ounces of chicken really is.”

HER TURNING POINT Around that time, Paula went on a family hiking trip and was mortified by how out of shape she was. “I was drenched in sweat and had to keep sitting down to rest,” she says. “Seventy-year-old men were passing me!” On the return trip, she found herself in tears. “I thought I might have a nervous breakdown,” she says. “It hit me that if I didn’t do something about my weight, I was going to develop all kinds of medical problems.” A few days later, Paula began using the free app MyFitnessPal to log her food intake. Based on her goal weight of 145 pounds, she aimed to consume 1,200 calories a day. “I gave myself permission to eat anything I wanted, as long as it fell into that calorie limit,” she says. Paula also tweaked her diet, drinking water and unsweetened tea instead of soda and the sweetened variety. When dining out, she’d start by ordering an appetizer—and only get an entrée if she was still hungry. She also wasn’t shy about asking restaurants to specially make things for her. “If I saw fried shrimp on the menu, I’d ask if they could steam or boil it instead,” she says. Paula also became more aware of the calories in sauces and condiments and opted for lighter toppings. “Little changes like these made a huge difference,” she says. To speed her progress, Paula knew she needed to get active. But since gym memberships had gone unused in the past, she wanted to exercise at home. The solution was a free website called 168 OCTOBER 2014 SHAPE.COM

Teching out “Investing in a heart-rate monitor is the single most motivating thing I’ve spent money on. I love the instant gratification of seeing how many calories I burned at the end of a workout. I recommend the Polar FT4 Heart Rate Monitor [$62; amazon.com], because it’s easy to use and comfortable to wear.”

fitnessblender.com, which has more than 200 videos that require minimal equipment. “I fell in love with the beginner kettlebell workout,” says Paula. “It engages every muscle and burns about 400 calories.” She began doing the 45-minute routine, performing eight moves like lunges and squats three times a week, increasing the weight by 5 or 10 pounds when it got too easy. Within four months, Paula dropped 30 pounds to reach 159. Shortly thereafter, she started a weekly weight-loss support group at her church. By the end of December 2013, she was down to 136 pounds—surpassing her original goal of 145. “All I wanted was to fit into a size 10,” says Paula. “Now I’m a size 4, which I haven’t worn since high school!”

HER LIFE NOW This past June, Paula tackled the hike that left her huffing and puffing last year. Not only did she complete it without stopping, she even found herself singing a tune at the end. “I was so happy and felt really strong,” she says. “It’s hard to believe that at 42, I look and feel better than I ever have in my life.”

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Doing my homework “Many restaurants provide nutrition info on their websites now, so I’ll look up what I want in advance. Knowing I’ll eat half a piece of cake helps me plan my meal accordingly.”

Building a support system “The group I created with my friends at church has been crucial to my success. I highly suggest buddying up with friends, your significant other, or even someone on MyFitnessPal. My username is ‘pbrahan.’ I’d be thrilled to support you on your journey.”

Being my own barista “I make a ‘fauxppuccino’ by blending 1 EAS AdvantEdge Carb Control Ready to Drink protein shake in French Vanilla [$5; drugstores] with 1 cup of cold coffee, ice, two packets of artificial sweetener, and two pumps of Jordan’s Skinny Syrups in Salted Caramel [$6.50; skinnymixes.com]. My concoction tastes just like the Salted Caramel Mocha Frappuccino from Starbucks but has only 102 calories and 17 grams of protein!”

Cleaning out my closet “As I was losing weight, I kept only the clothing that fit me at the front of my closet. Clothes that are too small make you feel like a failure. Don’t start your day with them staring at you.”

SCAN TO GET MOTIVATED TODAY! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE NOW.

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FallPreview! The

Top5

anti aging superstars

everyone will be talking about this fall! As we all know, in today’s youth obsessed culture, looking young, radiant and vibrant isn’t just about vanity... it’s about keeping your edge and staying competitive. But which one of these anti-aging super solutions is right for you? Try one or try them all; each one has a money-back guarantee. (Remember to visit the individual websites for full details on each product.)

Growth Hormone: The Long-Awaited “Fountain of Youth”? Special” issue, highlighted growth hormone as its 2013 call-out. Shape magazine began a recent growth hormone article with the provocative lead in: “When you see a 50-year-old actress who can pass for 35, you can bet that good genes aren’t the only things responsible for her youthful glow.” But when the famed Dr. Oz himself told his audience about an oral compound that’s been proven to increase mean, serum (blood) growth hormone levels by 682% and said, “I have been searching for this from the day we started the show. I’ve been looking for ways of increasing hGH naturally because I don’t like getting the injections...” OMG! Almost immediately, this underground “miracle pill” became a full-blown “anti-aging” phenomenon. The compound is being sold under the trade name SeroVital®-hgh, and it’s quickly gaining an wrinkles, tighten saggy skin, decrease body fat, increase lean muscle mass, boost energy, rev up very least, irresistible... especially when it’s protected by not one but seven U.S. Patents.‡ But is available at all Ulta stores, Kohl’s, select GNC locations and direct from the manufacturer at 1-800-698-8370 or SeroVital.com. Use promo code HGH265 and get free shipping.† †

Free standard shipping in the continental U.S.A. only. All trademarks are the property of their respective owners. *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. ‡ SeroVital-hgh is protected by U.S. Patent Numbers 8,551,542; 8,715,752; 8,722,114; 8,734,864; 8,747,921; 8,765,195 and 8,747,922. SkinnyStix should be used in conjunction with any sensible diet and exercise program. Individual results will vary. ©2014 All Rights Reserved. BR15106-8

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5k to 10k.

Change for the better. Switch and you could save with GEICO.

Tell us you’re a member of the ACTIVE.com community and see how much more you could save on GEICO auto insurance. Go to geico.com/activenetwork for your free quote now.

geico.com | 1-800-947-AUTO | LRFDO 2IĆ FH

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Some discounts, coverages, payment plans and features are not available in all states or companies. Discount amount varies in some states. Coverage is individual. In New York a premium reduction may be available. GEICO is a registered service mark of Government Employees Insurance Company, Washington, D.C. 20076; a Berkshire Hathaway Inc. subsidiary. GEICO Gecko ©1999-2014. © 2014 GEICO

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October What do you want right now? Goals come in many shapes and sizes, so find one that fits you in the moment and celebrate every success. Achievement is the ultimate confidence booster.

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SHAPE.COM OCTOBER 2014 173

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You’ve heard it a million times: You can’t spot reduce, meaning you can’t choose where you lose fat. You can, however, spot tone by doing moves that zero in on specific muscles. That’s the whole point behind resistance training. But here’s the most important “muscle” to use when you want to target your trouble zones: your brain. “If you schedule dinner with a friend, you don’t show up and tune out. You focus on that person,” says Los Angeles personal trainer Lisa Kinder, creator of the DVD 10 Minute Solution: High Intensity Interval Training. “During a workout, keep your mind on the muscles you’re using and you’ll get more sculpting out of every rep.” She created the following routines to flatten your abs, lift your butt, and firm your upper body while seriously ramping up your calorie burn. Do them on their own or together in one workout, and you’ll experience a body transformation in as little as three weeks. No gym, expensive classes, or plastic surgery required.

HOW IT WORKS Twice a week, after a 5- minute warm-up, do each move for 30 seconds followed by a 20-second cardio interval (see “Choose a Cardio Burst,” page 179) and 10 seconds of rest. After you’ve done all 3, repeat the circuit 3 to 7 times. YOU’LL NEED A foam roller or bench.

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▸

▴A|B

2) GLUTE BURNOUT Lie facedown with your hips centered over a foam roller (you can also lie with your hips on the edge of a bench or ottoman). Rest on your forearms or place your head on your hands on the ground. Bend your knees out to the sides and bring your feet together A

Styling by Sharon Williams/Celestine Agency; hair and makeup by Lauren Lancaster/Celestine Agency for Oribe Haircare and Nars Cosmetics. Victoria’s Secret top; Hard Tail shorts; Nike sneakers

FROG HOP

Squeeze it in Lower body

Upper body

Abs + cardio (try the “TabataStyle” plan, page 180)

Off

Do the workouts from each group twice a week if your goal is to target that area (if you’re not focused on a certain “zone,” do it once or skip it). Need head-to-toe help? Incorporate the 3 routines into 1 week by following the 7-day lineup, at left. Or, do them all in 1 workout with the plan below.

touch the ground between your feet [A], and stay low as you hop forward a [B]

Lower body

Upper body

Abs + cardio (try the “TabataStyle” plan, page 180)

1 Do 1 lowerbody move for 20 seconds followed by 10 seconds of rest and then a 60-second cardio burst. 2 Repeat that format with 1 ab move and then 1 upperbody exercise.

3 Continue until you’ve done all the moves, then repeat the circuit twice more. This should take you between 40 and 45 minutes. If you want to add more cardio, you can substitute cardio for a circuit. Make it yours!

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SHAPE.COM OCTOBER 2014 177

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HOW IT WORKS Twice a week, after a warm-up, do 1 minute of each move in a circuit, followed by 1 minute of burpees (see page 179), then rest for 30 seconds. Repeat the circuit twice. YOU’LL NEED A weighted ball.

1) ABS SLAM Hold a weighted ball in both hands in front of chest and kneel on the ground. Raise the ball overhead [A], then bend forward and tighten your abs as you throw the ball on the ground in front of your knees. Catch the ball, rise up, and turn to the right and throw the ball on the ground to the right of your knees [B]; rise up and repeat to the left. Continue back and forth (going through center each time). If you don’t want to throw the ball, tighten your abs and bring your arms down quickly, as if you were going to throw it, but touch it lightly to the ground each time. You’ll still feel your abs working hard if you do it right! 178 OCTOBER 2014 SHAPE.COM

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◂A|B▴

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CHOOSE A CARDIO BURST Intensify your strength workouts by adding cardio between each exercise. Choose from these high-energy moves. SPLIT JUMPS Stand

with feet staggered hip-width apart. Bend knees in a lunge so front thigh is parallel to the ground. Quickly jump

up and switch legs, landing with feet in the opposite position. HIGH KNEES Jog, lifting knees high in front of

you (do it in place or cover some ground).

motion so your arms donâ&#x20AC;&#x2122;t swing wildly.

BURPEES Squat, jump feet back, do a push-up, hop feet forward, then jump straight up, raising arms overhead.

JUMP SQUATS Stand with feet shoulderwidth apart. Squat, then powerfully jump up and lower immediately into the squat again after landing.

JUMPING JACKS Keep your arms straight and bend your knees as you jump, but control the

BUTT KICKS Jog, keeping your thighs close

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together and trying to kick your rear with your heels with every step (again, do it in place or move around). MOUNTAIN CLIMBERS

Get in plank position and alternate quickly, drawing right knee then left toward your arms. Try not to let your hips pike up as you do them.

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HOW IT WORKS Twice a week, after a warm-up, do each move for 30 to 40 seconds followed by 30 seconds of jumping jacks. Repeat this for 10 minutes. Track the number of reps you can do and try to beat that number the next time you do the workout. It’s similar to an AMRAP (as many reps as possible) type of workout. YOU’LL NEED A stability ball, or chair or bench, and a weighted ball.

BLAST MORE CALORIES WITH CARDIO Two or 3 days a week, do other cardio, especially if you have an extra layer of fat on top of your muscles. Need a little inspiration? Try these 3 plans.

35 Jumping jacks 10 Burpees 25 High knees 25 Butt kicks 2 Minutes marching in place 50 Mountain climbers 25 Jumping jacks 5 Burpees 25 High knees 25 Butt kicks

TABATA-STYLE Super short but super intense (all you need is a jump rope) Minutes 0–4 Warm up by marching or jogging lightly in place (or use a cardio machine if you’re at the gym) Minute 4–5 Jog in place with high knees Minute 5–6 Jumping jacks Minutes 6–8 Jump rope fast for 20 seconds, then rest for 10 seconds; repeat 3 more times

CALISTHENICS COUNTDOWN #2 Do the following moves in order (see “Choose a Cardio Burst,” page 179, for instructions if necessary); you’ll need a jump rope. 2 minutes Jumping jacks 1 minute Jump squats 10 Split jumps 1 minute Jumping rope 15 Jump squats

CALISTHENICS COUNTDOWN #1 Do the following moves in order (see “Choose a Cardio Burst,” page 179, for instructions if necessary).

1 minute Marching in place 15 Burpees 1 minute Marching in place 10 Split jumps 1 minute Squats 1 minute Jumping rope

15 Burpees

15 Jump squats

25 High knees (both legs up = 1 rep)

1 minute Jumping rope

25 Butt kicks (both feet up = 1 rep) 1 minute Marching in place 50 Mountain climbers

▴A|B

▸

45 Jumping jacks

1 minute Marching in place 20 Push-ups Repeat the entire circuit once or twice, depending on time, if you want.

1) TIPPING FROG Stand with your feet slightly wider than shoulders and squat low with your elbows bent in front of you and your palms facing forward [A]. Keeping the same bend in your knees and elbows, fall forward onto your hands [B]. Forcefully push off the ground to return to starting position and repeat.

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Minutes 8–20 Do minutes 4–8 3 times, then cool down easy

1 minute Marching in place Repeat the entire circuit once or twice, depending on the time, if you want.

WorldMags.net2) BEAR TUCK ◂A|B◂

Do 2 or 3 additional cardio workouts each week—but make them worth your while. “You’re not going to see any changes if you don’t challenge the status quo,” says Kinder. “Make yourself uncomfortable.”

Get in plank position on the ground with hands under shoulders and body straight from head to heels [A]. Push hands into ground (as if you were trying to push the ground away from you) as you bend knees, shift hips back, and twist lower body to the left [B]. Draw your body back to starting position by pulling hands against the ground. Repeat, this time twisting lower body to the right. Continue back and forth. When you push and pull against the ground—even though your hands don’t actually move—you’ll feel your chest and back muscles working.

▴A|B▸

3) BALL DIP Sit on a stability ball (place it against the wall if you need to) or the edge of a chair or bench and place the weighted ball in your lap. Shift hips off the ball or chair [A] and bend elbows, lowering hips toward the ground [B]. Straighten arms and repeat. Keep your shoulders pulled away from your ears and your chest lifted.

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SHAPE.COM OCTOBER 2014 181

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IN PRAISE OF

pears Don’t leave the farmers’ market without a stockpile of this sweet and versatile fruit. Recipes by Laraine Perri / Photographs by Victor Schrager

182 OCTOBER 2014 SHAPE.COM

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Ricotta and Pear Crostini with Rosemary Honey Serves: 4 Cook time: 6 minutes Total time: 10 minutes

2 tablespoons honey 1 sprig fresh rosemary, plus additional leaves for garnish 8 1⁄2-inch slices of a demi-baguette, cut on a sharp angle 2 teaspoons extra-virgin olive oil 1 garlic clove, halved 1⁄3 cup part-skim ricotta 1⁄2 large firm, ripe pear (preferably red Bartlett), cored, and cut into 16 very thin slices coarsely ground black pepper 1 Preheat the oven to 400°F.

In a small microwave-safe dish, combine honey and rosemary sprig; microwave for 30 seconds. Cover the dish; set aside. 2 Brush baguette slices with

oil, then arrange on a baking sheet. Bake until they start to turn crispy and golden, about 5 to 6 minutes. Remove from oven and rub tops lightly with cut garlic clove. 3 Slather each crostini with 2 teaspoons ricotta. Top each with 2 pear slices, a sprinkle of pepper, and a drizzle of the rosemary honey. Garnish with additional rosemary leaves.

1 2 2 1⁄2

Serves: 4

1 2

Cook time: 12 minutes Total time: 25 minutes

1 cup quick-cook farro 2 ounces Tuscan kale, cut into 1⁄2-inch ribbons (about 2 cups) 6 teaspoons walnut oil kosher salt

cup thinly sliced radicchio tablespoons sherry vinegar teaspoons pure maple syrup teaspoon Dijon mustard freshly ground black pepper

⁄ medium Asian pear, cored and thinly sliced 1⁄4 cup hazelnuts, toasted and chopped

1 Cook farro until just tender, about

12 minutes. Drain and spread over a baking sheet. Cool for 5 minutes. 2 In a large serving bowl, combine

a pinch of salt. Massage the oil into kale leaves. Add the cooled farro and radicchio. 3 In a small jar with a lid, combine vinegar, maple syrup, mustard, remaining oil, and salt and pepper to taste. Close jar and shake to combine. Pour over salad and toss well. Add pear slices and half of the hazelnuts and toss again. Top with remaining hazelnuts. Nutrition score per serving 288 calories, 11g fat (1g saturated), 40g carbs, 9g protein, 4g fiber, 108mg sodium

kale with 2 teaspoons of the oil and

184 OCTOBER 2014 SHAPE.COM

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Nutrition score per serving 188 calories, 4g fat (1g saturated), 33g carbs, 6.5g protein, 2g fiber, 239mg sodium

Food styling by Jamie Kimm; prop styling by Emily Mullin

Autumn Farro Salad with Kale, Asian Pear, and Hazelnuts

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WorldMags.net ProsciuttoWrapped Pears with BalsamicMaple Drizzle Serves: 4 Cook time: 5 minutes Total time: 7 minutes

⁄ 2 1 1

cup balsamic vinegar tablespoons pure maple syrup teaspoon fresh lemon juice large firm, ripe pear (preferably Bosc), halved and cored 4 pieces thinly sliced prosciutto, halved lengthwise

1 In a small saucepan, bring vinegar, maple syrup, and lemon juice just to a boil. Lower heat and simmer until reduced by half and slightly syrupy, about 4 minutes; cover and let sit (mixture will continue to thicken). 2 Meanwhile, cut each pear half

into 4 wedges, for a total of 8 pieces. Lay prosciutto slices vertically on a work surface. Place 1 piece of pear, crosswise, on the bottom third of each prosciutto slice, then place a few arugula leaves on top of each pear slice. Roll prosciutto from the bottom, repeat with remaining wedges, and arrange bundles on a serving plate. Drizzle with the balsamic glaze.

1 cup baby arugula

Make extra glaze to drizzle on yogurt or ice cream.

score per serving *98Nutrition calories, 1.5g fat (<1g saturated), 18g carbs, 4g protein, 1.5g fiber, 383mg sodium

Roasted Fennel and Pears with Parmesan and Thyme Serves: 4 Cook time: 17 minutes Total time: 22 minutes

1 medium fennel bulb 1 large firm, ripe pear (preferably Anjou) 2 tablespoons olive oil kosher salt freshly ground black pepper 1 teaspoon finely chopped fresh thyme 3 tablespoons freshly grated Parmesan 1 Preheat the oven to 500°F. Trim

and reserve fennel fronds and cut

CHEF’S TIP

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off stalks. Quarter the bulb lengthwise and slice each quarter into 3 wedges. Peel, halve, and core pear and slice each half into 4 wedges. 2 Line a large baking sheet with

parchment. Arrange fennel around edges of baking sheet and pears toward center; drizzle with oil, and season with salt and pepper. 3 Put the baking sheet in the oven. Roast until fennel and pears are almost tender and bottoms look golden, about 15 minutes. Flip pieces, sprinkle with thyme and Parmesan, and return to the oven until cheese is melted, about 2 minutes more. Transfer to a serving platter and garnish with the reserved fronds. score per serving *135Nutrition calories, 9g fat (2g saturated), 12g carbs, 2.5g protein, 3.5g fiber, 110mg sodium

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22%

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SHAPE.COM OCTOBER 2014 187

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FINGER FOODS To encourage good grazing, put prepped munchies in clear bowls.

VEG CENTRAL Don’t hide these beauties in a bin— at eye level they’re more enticing.

LEAN EATS Store healthy proteins together— below the produce shelves.

THINK TWICE Fat- and sugarfilled choices should be far from your roving eye.

FREEZE OUT Buy a fridge-ontop model so processed foods are less handy.

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LIFE

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SHAPE.COM OCTOBER 2014 189

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HOME RULES

S DISPLAY YOUR COLORS

It’s simple: You’ll eat more of foods you can see than foods that aren’t visible—so get artful with your counter design.

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Opening photograph by Travis Rathbone; food styling by Matt Vohr for Halley Resources, Inc.; prop styling by Linda Keil for Halley Resources, Inc.; fruit bowl photograph by Tom Scherlitz / Trunk Archive

Everyone makes more than 200 food choices a day. Soup or salad? A little or a lot? You may think these are conscious decisions, but most of them are not.

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Stock smaller plates—not big bistrosize ones—in darker colors

Two ounces of cooked pasta is about 1 cup, which looks huge on a 10-inch plate. But on a 12-inch plate (the size most people have) it looks like an appetizer, so we serve ourselves another spoonful. And if your plate

food you’ll serve yourself 18 percent more, because food shows up better (and thus looks bigger) on a contrasting plate. Since white carbs like pasta and rice are the big diet-busters, using darker plates is simply

12”

[FIG. A]

[FIG. B]

Top photograph by Jonathon Kambouris; cookies photograph by Getty Images

P T

10”

Y T WorldMags.net

SHAPE.COM OCTOBER 2014 191

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Drink from narrow wineglasses

M [FIG. B]

[FIG. A]

People pour 12 percent less wine into tall, narrow glasses than into shorter, wider glasses, because it looks like more (Fig. B). Two other bits of wine wisdom: You’ll pour 12 percent less in a glass when it’s sitting on the table compared to when holding it, because a glass looks more full from above; and people pour about 9 percent less red wine than white because it’s easier to see.

BIG packages = BIG servings

RESTAURANT RULES Watch your language When the word “buttery” dish, it will have an average of 102 extra calories. Something described as “crispy” has an average of 131 more calories than something not called crispy. See the box at right for a complete list of menu terms translated from restaurant-ese. 192 OCTOBER 2014 SHAPE.COM

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Wine photograph by Jonathon Kambouris; prop styling by Jill Edwards for Halley Resources, Inc. Opposite page photograph by Trunk Archive

MOST PEOPLE DON’T FOLLOW RECIPES—instead using their finely tuned instinct of “Yeah, that looks like about the right amount”— but that can backfire. Imagine you’re making dinner, and on one day you have medium-size ingredients (say, a box of spaghetti, a jar of sauce, and a package of ground beef), and on another day you have large-size versions of all three. Food and Brand Lab studies have shown that when you use larger packages you end up making (and eating) 22 percent more food. The solution: Split them up. If you buy large sizes to save money or time, break them down into smaller containers. And if you’ve already cooked the dish, split it and put half in the freezer.

WorldMags.net Ask for a table in a well-lit area or near a window

People at those tables are more likely to order healthier foods, while people at a dark table or booth have been shown to eat heavier food and more of it. Try to sit near the front as well; those sitting farthest from the entrance eat fewer salads and are 73 percent more likely to order dessert.

Tip

THE TROUBLE WITH TV

Avoid sitting near the bar or a TV screen

People sitting within two tables of the bar drank an average of three more beers or mixed drinks (per table of four) than those sitting one table farther away. And the closer a table was to a TV screen, the more fried food a person bought.

Scout a buﬀet before serving yourself

Three-quarters of slim diners in the Food and Brand Lab studies walked

around the buffet and scanned the food before taking a plate and choosing their dishes. Heavier diners, on the other hand, were twice as likely to charge to the nearest stack of plates, take one, and start filling it up. Rather than skipping to the foods they really liked, they served themselves a bit of everything they didn’t hate.

sat at tables that were, on average, 16 feet closer to the buffet, and were three times more likely to sit facing the food. From that vantage point they could see others returning to the buffet for seconds (or thirds!), which made that choice seem like “normal” behavior.

Sit far from the food

Not only did the slender diners head for tables far from the buffet, 73 percent of them faced away from it. Heavy diners

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Brian Wansink is the director of the Cornell University Food and Brand Lab, where he is an expert in eating behavior. Slim by Design is being published this month by William Morrow, an imprint of HarperCollins, and is available in bookstores.

Train at home to

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QQ274

WorldMags.net What rate of perceived exertion (RPE) means

ADVISORY BOARD FITNESS Jillian Michaels Exercise and health expert; author, Unlimited: How to Build an Exceptional Life; creator, Jillian Michaels Body Revolution Cedric X. Bryant, Ph.D. Chief science officer, American Council on Exercise Edward R. Laskowski, M.D. Codirector, Mayo Clinic Sports Medicine Center, Rochester, MN; professor of physical medicine and rehabilitation, College of Medicine, Mayo Clinic Wayne L. Westcott, Ph.D. Instructor of exercise science, Quincy College; author of 24 books on strength training Carol L. Otis, M.D. Consultant in womenâ&#x20AC;&#x2122;s sports medicine and for the WTA Tour; coauthor, The Athletic Womanâ&#x20AC;&#x2122;s Survival Guide; founder, sportsdoctor.com HEALTH Susan J. Blumenthal, M.D. Director, health and medicine program, Center for the Study of the Presidency and Congress; clinical professor, Georgetown and Tufts Schools of Medicine; former U.S. assistant surgeon general; director, 4globalhealth.org Alice D. Domar, Ph.D. Director, Domar Center for Mind/Body Health, Waltham, MA; coauthor, Live a Little David E. Bank, M.D. Founder and director, The Center for Dermatology, Cosmetic and Laser Surgery, Mount Kisco, NY Marc Lowenberg, D.D.S. Cosmetic dentist and partner, Lowenberg, Lituchy and Kantor, New York City Gerald Imber, M.D. Plastic surgeon, New York City; author, The Youth Corridor Fredric Brandt, M.D. Founder and dermatologist, Dr. Brandt Dermatology Associates, New York City and Coral Gables, FL; host, Ask Dr. Brandt, SiriusXM NUTRITION James O. Hill, Ph.D. Executive director, Anschutz Health and Wellness Center, University of Colorado, Anschutz Medical Campus; cofounder, America on the Move Kelly Brownell, Ph.D. Dean and professor of public policy, Sanford School of Public Policy, Duke University Katherine Zeratsky, R.D.N. Nutrition instructor, Mayo Clinic, Rochester, MN Elizabeth Somer, R.D. Editor-in-chief, Nutrition Alert; author, Eat Your Way to Happiness and Age-Proof Your Body Susan M. Kleiner, Ph.D., R.D. Sports nutritionist, High Performance Nutrition, Mercer Island, WA; author, Power Eating and Power Food, co-CEO of Vynna LLC PSYCHOLOGY Laura Berman, Ph.D. Assistant clinical professor of psychiatry and ob-gyn, Feinberg School of Medicine at Northwestern University; director, drlauraberman.com Ann Kearney-Cooke, Ph.D. Director, Cincinnati Psychotherapy Institute; distinguished scholar, Partnership for Gender-Specific Medicine at Columbia University Belisa Vranich, Psy.D. Clinical psychologist, New York City; sex and relationships expert STYLE Tommy Buckett Hairstylist, Serge Normant at John Frieda Salon, New York City Rona Oâ&#x20AC;&#x2122;Connor Haircolor expert, Beverly Hills Troy Surratt Makeup artist, New York City CREATIVE (ADVERTISING, DESIGN & MARKETING)

F. Stone Roberts Chief executive officer, Roberts + Langer, New York City Membership on the editorial advisory board does not imply endorsement of any product or service advertised in this magazine. The information in Shape is intended to educate. Do not substitute it for the advice of a qualified health care practitioner.

RPE is used to gauge your intensity in cardio workouts. Here are what the numbers in our fitness stories indicate.

RPE 1â&#x20AC;&#x201C;2 Very easy; you can converse with no effort RPE 3 Easy; you can converse with almost no effort

Get

To Go!

RPE 4 Moderately easy; you can converse comfortably with little effort RPE 5 Moderate; conversation requires some effort RPE 6 Moderately difficult; conversation requires quite a bit of effort RPE 7 Difficult; conversation requires a lot of effort RPE 8 Very difficult; conversation requires maximum effort

NOW

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SHAPE (ISSN 0744-5121) is published monthly except combined January/February and July/August issues, each of which counts as two of twelve in an annual subscription, by Weider Publications LLC, a division of American Media Inc. Offices located at AMI/Weider Publications LLC, 4 New York Plaza, 4th floor, New York, NY 10004. Periodical Rates Postage Paid at the New York, NY Post Office and at additional mailing offices. Copyright ÂŠ Weider Publications LLC 2014. All rights reserved. Canada Post International Publications Mail Sale Agreement No. 40028566. Canadian B.N. 895792885RT. Copyrighted under the Universal Copyright Convention and International Copyright Convention. Copyright reserved under the Pan-American Copyright Convention. Todos derechos reservados segĂşin la convenciĂłn Pan Americana de Propriedad Literaria ArtĂstica. Title trademark registered in U.S. Patent Office. Subscription rate is $24.00 for (1yr) 12 issues in USA, $39.00 U.S. for (1yr) 12 issues in Canada. Outside of USA and Canada $51.00 U.S. for (1yr) 12 issues. Orders outside of USA must be prepaid in U.S. funds. For Customer Service and back issues, call toll-free (800) 340-8953, email shpcusterv@ cdsfulfillment.com, or write to: SHAPE, P.O. Box 37207, Boone, IA 50037-0207. Subscribers If the postal service alerts us that your magazine is undeliverable, we have no further obligation unless we receive a corrected address within one year. U.S. Postmaster Send all UAA to CFS (See DMM 707.4.12.5) NONPOSTAL and MILITARY FACILITIES send U.S. address changes to: SHAPE, P.O. Box 37207, Boone, IA 50037-0207. Canada Postmaster Send address changes to American Media Inc., P.O. Box 907 STN Main, Markham, ON L3P 0A7, Canada. Misc. details From time to time we make our subscriber list available to companies who sell goods and services by mail that we believe would interest our readers. If you would rather not receive such mailings, please send your current mailing label to: SHAPE, P.O. Box 37207, Boone, IA, 50037-0207. Reprinted by special agreement in England, Mexico, Canada, and the Netherlands. All materials, articles, reports, and photos published in this magazine are the exclusive property of Weider Publications LLC and shall constitute a grant to Weider Publications LLC to use name, likeness, and story of the person submitting the same for any and all purposes. SHAPE is not responsible for returning unsolicited manuscripts, photographs, or other materials. Weider Publications LLC and American Media Inc., publisher of SHAPE, does not promote or endorse any of the products or services advertised by third-party advertisers in this publication. Nor does Weider Publications LLC or American Media Inc. verify the accuracy of any claims made in conjunction with such advertisements. Printed in the USA.

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McMahon Talk about girl power: Stephanie McMahon, 38, is wielding it on all fronts. Not only does she play the villainous owner on WWE’s flagship program, Monday Night Raw, she also helps run the show behind the scenes as chief brand officer. And when she’s not flexing her physical and corporate muscles, she’s tapping her maternal strength, caring for her three daughters, ages 4, 6, and 8 (with her husband, fellow WWE executive and Superstar, Paul “Triple H” Levesque). Now she’s sharing her passion for exercise with the masses in a WWE Fit Series DVD, created with Levesque and her trainer, Joe DeFranco, to get women of all fitness levels in shape. We caught up with her between roles to find out how she keeps all the balls in the air. By Mallory Creveling “My dad [WWE founder, chairman, and CEO Vince McMahon] has always been into bodybuilding, and since I spent a lot of time with him growing up, his passion for the sport became one of mine. I’ve found that when I work out in any capacity, I’m more focused and driven—it makes me a better mom, performer, and executive. I do some form of cardio every day, and strength training three days a week.”

“My favorite dessert is my own creation: vanilla ice cream, preferably with dark chocolate chunks, then I crunch up dark chocolate-covered pretzels and dark chocolate-covered almonds and throw them in with it. I allow myself to cheat on my diet once a week.” 196 OCTOBER 2014 SHAPE.COM

“Spending time with my kids is one of my favorite stress relievers. We do a weekly movie night, where we bring sleeping bags down to the living room, take the furniture out, order a pizza, and watch something together. Quality family time is the most important thing in the world to me.”

“I started Connor’s Cure [a charity managed by the Children’s Hospital of Pittsburgh] after meeting Connor Michalek, an 8-year-old boy who suffered from medulloblastoma, a type of brain and spinal cancer that ultimately claimed his life. But his spirit and joy overshadowed the disease. Connor’s Cure funds pediatric and spinal cancer research to try to save other kids from suffering the same fate.” “My husband and I met as characters on WWE, and we got married on camera before we ever dated. So life ended up imitating art in that respect.”

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