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aPril 2016 i $6.00

Shed the FLab

10 rules for Weight Loss That Lasts Proven moves for Torching Calories easy recipes to Combat Lethargy

The best skin treatment , you re not doing Pg 106

Pay Less for your Gym membershiP

Fit For Fighting

The Walking Dead's Lauren Cohan shares secrets for this killer bod

How sunlight makes you healthier and more energised

Shape SporTS AwArdS 2016 The best shoes, outfits and tech â&#x20AC;&#x201C; tested by the Shape team!

The Angry girl'S workouT

Work off your issues with slam balls

April 2016 59

On The Cover

22 LAUREN COHAN The Walking Dead star shares ﬁtness rules for a killer bod. 34 SEE THE LIGHT Harness the power of sunlight to be healthier, slimmer and livelier. 59 SHAPE SPORTS AWARDS 2016 The

best crop of footwear, apparel and gadgets for your workout.

75 PAY LESS FOR THAT GYM

MEMBERSHIP Experts share tips to save.

76 TONE AND TORCH All ﬁred up? Get a super-satisfying workout with slam balls. 106 THE BEST SKIN TREATMENT YOU SHOULD BE DOING The trick to getting younger-looking skin in minutes.

106

Shape Your Life 20 NEWS How to have a happier

relationship, and should you call that ex?

2 | SHAPE APRIL 2016

April 2016

Shape Up Special 40 DETOX DELICIOUS What to eat when you want something bright and light.

46 CELEBRATING PROGRESS Two women share their inspiring weight loss journeys. 48 THE 10 RULES OF WEIGHT LOSS THAT LASTS Smart, legit slimming strategies for long-term success.

56 THE BIG DIVIDE How to deal when your weight loss causes friction in your relationship.

Get Fit

78 THE SUPER 7 Science-backed moves that blast calories and help you knock off kilos.

48 Live Healthy

32 NEWS How to prevent embarrassing

leaks during workouts, and why you really should care for your pearly whites.

4 | SHAPE APRIL 2016

April 2016

Eat Right

90 NEWS A fat source that will help you burn

fat, three ways to satisfy a snack attack, and how much water to drink to amp up weight loss.

92 CREME DE LA CREME Move over, ice cream! We’ll pick these low-cal yogurts anytime. 94 EASY, HEALTHY, SLIMMING Full of lean protein and produce, these nutritious meals can be whipped up in a few minutes. 102 TAKE A DIP Four tasty vegan dips that’ll work with crudites or as a spread for your sandwich.

Look Great

104 NEWS Why we ﬁnd certain scents

appealing, and a quick beauty routine to up your sexy factor.

105 SO JUICY Whether you’re going for sweet or sultry, we’ve found the perfect lippie to transform your look.

108 SHOW SOME SHOULDER The weatherappropriate trend that shows off toned arms and is unexpectedly sexy.

108

Plus…

17 7 BEAUTY HACKS YOU SHOULD

KNOW Nifty tricks to spruce up your grooming routine.

116 SPOTLIGHT 119 STOCKISTS 120 WOMAN IN SHAPE

Fit For Fashion winner Jackie Zapata shares tips on looking great.

Just for Shape readers…

28 SHAPE GLOW Come boogie with us at Shape’s dance workout event!

30 SHAPE RUN Get the lowdown on our highly popular annual race.

88 SUBSCRIPTION COVER LOOK Photograph JAMES MACARI Styling MICHELLE MCCOOL Hair BRYCE SCARLETT/THE WALL GROUP FOR KERASTASE Makeup KRISTOFER BUCKLE FOR DIORSKIN NUDE Manicure JULIE KANDALEC/BRYAN BANTRY FOR CHANEL LE VERNIS

6 | SHAPE APRIL 2016

Group Editor-In-Chief Caroline Ngui (nguislc@sph.com.sg) Group Editor Raymond Goh (raygoh@sph.com.sg) Contributing Editor Yuen Yi Ying (yiying@sph.com.sg) Writers Estelle Low (sylow@sph.com.sg) ● Dawn Chen (dawnchen@sph.com.sg) Executive Sub-Editor Sandra Campbell (sandrac@sph.com.sg) Art Director Ray Christian Ticsay (rayt@sph.com.sg) Designer Lana Nguyen (nlan@sph.com.sg) Chief Photographer Veronica Tay (verontay@sph.com.sg) Executive Photographers Frenchescar Lim (frenchl@sph.com.sg) ● Tan Wei Te (tanweite@sph.com.sg) ● Winston Chuang (wchuang@sph.com.sg) Photographers Darren Chang (darrenc@sph.com.sg) ● Jasper Yu (jasperyu@sph.com.sg) ● Vee Chin (veechin@sph.com.sg) ● Vernon Wong (vernwong@sph.com.sg) ● Zaphs Zhang (teolc@sph.com.sg) Photography Assistants Angela Guo (angelag@sph.com.sg) ● Cheryl Raharjo (craharjo@sph.com.sg) Editorial Support Executive Jacqueline Yik (jacyik@sph.com.sg) Creative Services Director Ong Ting Nee (tingnee@sph.com.sg) Creative Services Editor Grace Chua (cshgrace@sph.com.sg) Creative Services Associate Editor Cadence Loh (cadencel@sph.com.sg) Creative Services Senior Writer Nida Seah (seahnida@sph.com.sg) Creative Services Assistant Project Manager Nurasyidah Abdul Razak (nsyidah@sph.com.sg) Creative Services Senior Art Director Neccol Woo (neccolw@sph.com.sg) Creative Services Associate Art Director Feng Ling (lingfeng@sph.com.sg) Creative Services Senior Designer Tham Siew Yee (thamsy@sph.com.sg) Creative Services Executive Martha Chin (mnychin@sph.com.sg) Senior Manager, Administration and Editorial Support Unit Juliana Chong (julianac@sph.com.sg) Editorial Support Manager Alice Han (tayaha@sph.com.sg) Editorial Coordinator Jessie Wong (jwongpx@sph.com.sg) Managing Director Maureen Wee (weekfm@sph.com.sg) General Manager Diana Lee (leemld@sph.com.sg) Senior Director – Sales Alice Rappa Associate Ad Sales Director Korena Soo Head, Sales & Marketing Caron Chan Assistant Account Managers Esther Sim ● Jonathan Ho Group Account Managers (Key Account Management) Andy Peh ● Daphne Chong Senior Director – Sales (Regional) Alice Rappa Group Account Manager (Regional) Andy Peh Product Manager (New Media) Faith Yoong Senior Marketing Executive (New Media) Carmina De Vera For sales enquiries, e-mail Fiona Ong: ﬁonaong@sph.com.sg. For marketing enquiries, e-mail Florence Loo: lookf@sph.com.sg Publishing Services Team Head Clara Ng (clarang@sph.com.sg) Senior Publishing Services Executive Mustapha Mohamed (musmohd@sph.com.sg)

Chief Executive Officer Loh Yew Seng (lohys@sph.com.sg) Strategic Planning Director Foong Seong Khong (foongsk@sph.com.sg) Publishing Services Director Leong Tscheng Yee (leongty@sph.com.sg) Corporate Communications Head Chin Soo Fang (soofang@sph.com.sg) Vice-President, Human Resources Irene Lee (leebl@sph.com.sg) SHAPE SINGAPORE is published by SPH Magazines Pte Ltd, 82 Genting Lane, Media Centre Level 7, Singapore 349567 tel 6319-6319 ● fax 6319-6345 ● ad sales enquiries 6319-6281 ● e-mail magshape@sph.com.sg Distributed by Circulation Department, Singapore Press Holdings. Printed by KHL Printing Co Pte Ltd, registration no. 197801823M SPH Magazines registration no. 196900476M ● MCI (P) 146/12/2015 All rights reserved. No part of this publication may be reproduced in any form or by any means without the written permission of the publisher. The views and opinions expressed or implied in Shape are those of the authors or contributors and do not necessarily reﬂect those of the publisher. Call 6388-3838 for back issues or e-mail circs@sph.com.sg.

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

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Advisory Board

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

10 | SHAPE APRIL 2016

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

THE ARMOUR BRA COLLECTION THE HARDEST WORKING BRA IN SPORTS.

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From The Shape Team

Get Fit & Fantastic! A

fter months of testing exercise gear – everything from sports shoes to swimwear – we’ve finally assembled our list of favourite products! But before you go shopping for a new workout wardrobe, find out which items made this year’s Shape Sports Awards list first (pg 59). And, if you’re ramping up efforts to get strong and svelte this month, The Walking Dead’s Lauren Cohan offers some great tips for sculpting a hot physique (pg 22). Also, don’t miss the top seven proven moves to burn calories (pg 78). On recovery days when you want to take things a little easy, learn how both indoor and natural light can boost your slim-down efforts and energy level, as well as keep you healthy (pg 34). For the perfect post-exercise meals that won’t leave you sluggish, cook up fresh and light recipes that come together in no time at all (pg 40). With all these and more inside, you have all the smart new strategies you need to set you on your way to achieving your dream bod in no time. XOXO TEAM SHAPE

Shape recommends

TONE AND TORCH

The slam ball routine that will give you a power-packed, top-to-toe workout. Pg 76.

THE SKIN TREATMENT YOU SHOULD BE DOING

Add this step to your routine for younger-looking, smooth skin! Pg 106.

CREME DE LA CREME

Low-cal yogurts to satisfy your snack attacks. Pg 92.

SHOW SOME SHOULDER

A breezy trend that shows off toned arms and looks effortlessly sexy. Pg 108.

Connect with us on

12 | SHAPE APRIL 2016

Facebook @shapesingapore and

Instagram @shape_sg

SHAPE BUZZ

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

www.instagram.com/shape_sg

Whip up a bunch of dishes easily with @Ayambrandsg selections. Every girl needs a go-to neutral eyeshadow palette and a good set of brushes. These fab Zoeva products are now available at the www. sephora.sg online store.

The new Biore UV Aqua Rich Refreshing Gel SPF33/PA+++’s ($18.90, leading pharmacies) unique gelto-powder formula leaves skin matte and smooth.

Fitspiration!

Joining the Laneige TwoTone Collection are four new shades of Laneige Two-Tone Lip Bars ($34 each) and brand-new Shadow Bars ($38 each).

We’re over the moon about these Benefit goodies that’ll keep us glowing all month.

14 | SHAPE APRIL 2016

Thankful for this yummy fruit tea from the folks at Parkway Pantai group!

Antioxidant-rich Ocean Spray cranberry snacks are just what we need to get through the flu season.

Kudos, @anytimefitness, for reminding us why we need to stay on track with your little care pack!

Midweek motivation: The sky’s the limit!

The Body Shop’s new British Rose body care range is made from 100 per cent organically grown roses, and will keep skin moisturised for up to 24 hours.

Behind the scenes: Planning our editorial line-up for the next few months. Stay tuned!

Sweat it out!

Yeo’s iconic drink packs are looking fresh since their packaging revamp.

Our kind of post-yoga meal: Phad Thai Noodle Salad from Paris Baguette. Super flavourful without the dressing, and has a good balance of carbs, protein and fibre!

Can’t wait to try the new Under Armour Speedform Gemini 2 shoes!

Kaya with a twist! These Kayamila spreads have sea salt caramel and calamansi, too. Plus, they’re made healthier with lowcholesterol eggs and are free of preservatives and artificial colour.

SHAPE APRIL 2016 |

In the April issue…

SINGAPORE

WWW.SHAPE.COM.SG

APRIL 2016 I $6.00

10 Rules for Weight Loss That Lasts Proven Moves for Torching Calories Easy Recipes to Combat Lethargy

The best skin treatment , you re not doing PG 106

PAY LESS FOR YOUR GYM MEMBERSHIP

FIT FOR FIGHTING

Shape Sports Awards 2016

The Walking Dead's Lauren Cohan shares secrets for this killer bod

Download the digital edition for more exclusive content!

SPORTS

AWARDS

2016

H he mor

S SP SHED AW The best and tec the

THE ANGRY GIRL'S

THE FLAB 10 Rules for Weight Loss That Lasts Proven Moves for Torching Calories Easy Recipes to Combat Lethargy

The best skin treatment , you re not doing PG 106

Work off you LESS FOR with sla PAY YOUR GYM MEMBERSHIP

Every year, we put the latest crop of shoes, apparel, swimwear and gadgets to test. Check out this season’s top performers.

SINGAPORE

WWW.SHAPE.COM.SG

APRIL 2016 I $6.00

FIT FOR FIGHTING

The Walking Dead's Lauren Cohan shares secrets for this killer bod

How sunlight makes you healthier and more energised

SHAPE SPORTS AWARDS 2016 The best shoes, outﬁts

TEXT ESTELLE LOW COORDINATION SUMMER LEE MAIN PHOTOS JOE MORAHAN/CORBIS

SHED THE FLAB

At Shape, we are on a constant quest to improve your fitness wardrobe – not just to make you look good, but also to turn your workout from meh to wow. Yes, wearing the right stuff can make a huge difference to your get-fit routine. Think about it: What if you had a pair of well-cushioned running shoes that would push you to clock more kilometres, supportive bottoms that let you finish faster, a comfy bra that makes you want to go all out, and a trusty activity tracker that helps you train more efficiently? This year, we reviewed close to 100 shoes, tops, bottoms, sports bras, swimsuits and gadgets, to see which ones are worth shelling out for. After a month of running, cycling, swimming, HIIT, dancing and jumping around, we present these 19 stellar products that earned our testers’ sweaty stamp of approval.

SHAPE APRIL 2016 | SHAPE SPORTS AWARDS |

Pg 59 View the winning shoes from more angles.

and tech – tested by the Shape team!

THE ANGRY GIRL'S WORKOUT

Eat Right Shop

Work off your issues with slam balls

he perfect healthy snack, yogurt trumps its sugar-loaded twin – ice cream – with its good balance of protein, carbs and fat. Yogurts with live, active cultures also contain probiotics to boost gut health and help with gastrointestinal conditions. But if you thought Greek yogurt, strained to remove most liquid whey, lactose and sugar, was the healthiest of them all, we’ve got news for you: “Regular versions of Greek yogurt can be high in fat. Even the low-fat version isn’t necessarily the healthiest,” says Jaclyn Reutens, clinical dietitian at Aptima Nutrition & Sports Consultants. “Low-fat Greek-style yogurt, natural plain low-fat or non-fat fruit (flavoured) have roughly the same nutrition scores.” Don’t head to the flavoured yogurts section just yet, though. We challenged ourselves to find the best-tasting yogurts that were less than 100 calories per 100g, and with absolutely no additives.

Pauls All Natural Yoghurt ($3.05 for 200g)

Taste test Review This yummy yogurt is perfect as an extra dose of creaminess for overnight oats. Plus, it has the lowest calorie count of the lot!

Download the digital edition for more exclusive content!

CREME DE LA CREME

TEXT DEBORAH LIN MAIN PHOTO FOODPHOTOGRAPHY EISING/THE FOOD PASSIONATES/CORBIS

Get more with our digital edition

Chobani Yogurt ($4.05 for 170g)

Taste test Review With a whopping 9.7g protein per 100g serving, this tangy made-in-America yogurt trumps the rest in this aspect.

MOVE OVER, ICE CREAM! WE’LL TAKE THESE YOGURTS ANYTIME.

Fage Natural Fat Free Greek Yogurt ($5.50 for 170g)

Taste test Review Possibly the best choice for weight watchers, this surprisingly ﬂavoursome yogurt is fat-free and low on both calories and carbs.

Meiji Bulgaria ($3.95 for a pack of two 110g)

Taste test Review Smooth with just the right amount of tart, this yogurt comes in individual tubs so you can resist the urge to overindulge.

Yoplait Yoplus Natural Yoghurt ($7.95 for 1kg)

Taste test Review While the consistency is thinner than most, the full ﬂavour more than makes up for it. We’re not sure if it’s due to the higher sugar content, but we dig that this ranks top on the calcium count and is the most value-for-money option.

92 | EAT RIGHT | SHAPE APRIL 2016

Shop Look Great

Download the digital edition for more exclusive content!

So juicy!

PUCKER UP AND BOOST YOUR CONFIDENCE BY DAWN CHEN Whether you’re going for sweet or sexy, painting your pout is one of the surest ways to transform your look by amping up your appearance!

1 Innisfree Real Fluid Rouge ($20) Perfect for daily wear, this liquid lipstick feels weightless while giving your pout a soft pop of colour.

COLOUR PAYOFF

2 Bobbi Brown Lip Balm SPF

15 ($36) You don’t have to look plain on workout day. This balm gives your lips a soft, pink tinge while moisturising them with a mix of botanical oils. COLOUR PAYOFF

3 Cosme Decorte AQ MW Art des Fleurs Rouge ($88, Isetan) This luxuriously creamy lipstick glides on smoothly while conditioning and moisturising your lips.

COLOUR PAYOFF

4 Laneige Two-tone Lip

Bar ($34) The fun formula features glossy and matte lipsticks in two complementary shades that create dimension. One swipe and your lips immediately look fuller.

COLOUR PAYOFF

5 Etude House Berry Delicious Colour In Liquid Lips Juicy ($17.90) Your lips will get a vivid, longlasting tint when you use this sweetsmelling, berry-infused liquid lipstick.

STYLING LANA NGUYEN

COLOUR PAYOFF

6 Shu Uemura Laque Supreme Shimmer ($40) Boasting gold and silver ﬂecks, this liquid lipstick has a lustrous shine that catches the light and adds instant glam to your look.

COLOUR PAYOFF

Farmers Union Natural Pot Set Yogurt ($2.75 for 200g)

Taste test Review This brand’s Greek-style yogurts might be easier to ﬁnd in stores, but give this all-natural one a chance. It has no additives. Mundella Yoghurt ($6.15 for 500g)

Five:am Organic Yoghurt ($12.95 for 700g)

Taste test Review We loved the thick, smooth consistency. Yummy as a spread on toast with fruits for a great breakfast treat.

TEAM SHAPE FAVE!

Taste test Review Love at ﬁrst lick! Absolutely smooth and creamy – making it good enough to eat on its own or be blended into a smoothie. It had the highest fat count, which was a bit of a bummer, but that’s still less than others with additives in the mix.

Danone Activia Pure Natural Greek Style Yoghurt ($15.45 for 900g)

Taste test Review We really like the smooth texture. Plus, it’s not too tart. Other than the usual probiotics, this also has the BL Regularis active culture, which helps those with (ahem) constipation. All products available at Cold Storage. Read more about each at www.bit.ly/best-yogurt-singapore.

DIGITAL EXCLUSIVE!

Look up the nutritional score of these yogurts. The digital edition of Shape is available for download at the App Store and Google Play.

SHAPE APRIL 2016 | EAT RIGHT |

Pg 92 Look up the nutritional scores of the yogurts featured.

Now available at

6 7

DIGITAL EXCLUSIVE!

Learn how to rock the Korean gradient lips trend. The digital edition of Shape is available for download at the App Store and Google Play.

SHAPE APRIL 2016 | LOOK GREAT |

105

Pg 105 Make the Korean-style gradient lips trend work for you.

Shape Online!

Beauty Hacks You Should Know! Nifty tricks to spruce up your grooming routine from www.shape.com.sg.

Brush your nails to whiten them.

Yes, with a toothbrush and whitening toothpaste. For stubborn stains, let the toothpaste sit on your nails for ﬁve minutes before washing it off.

PHOTO EMMA KIM/CORBIS BURSHES JUTTA KLEE/ABLEIMAGES/CORBIS

Make eyeshadows pop by applying white eyeliner first.

Used as a base, it will help grip more product, resulting in a more vibrant tone that’s true to the eyeshadows’ actual hues.

3 4

Spray hairspray onto your bobby pins before using them.

This makes sure they don’t slip out over time.

Antiperspirant roll-ons can also be used on feet.

Swipe over your heels or around your toes to protect against blisters. The powdery ﬁnish helps reduce friction. They’re deodorising too.

Loose powder can double as dry shampoo.

Besides setting makeup, it works wonders on greasy hair as well. Just dust some onto the roots when locks start turning limp and your hairdo will be good as new.

Dry wet hair with a cotton T-shirt instead of a towel.

This is gentler on your hair, and won’t cause it to tangle and break.

Reuse your favourite mascara brushes.

If there’s an expensive mascara brush that you really love, just wash the brush under hot water, dry it, and reuse it with other bottles of mascara.

Read more on www.shape.com.sg ● 10 Beauty Hacks Every Girl Must Know www.bit.ly/10_beauty_hacks_every_girl_should_know ● Weird But Useful Beauty Hacks www.bit.ly/weird-beauty-hacks ● Beauty Product Hacks www.bit.ly/Beauty_Product_Hacks

Shape’s online site is updated daily with trending topics and quizzes on ﬁtness, nutrition, health, beauty and lifestyle. Head to www.shape.com.sg for more! SHAPE APRIL 2016 |

BIRTHDAY SURPRISE

TREAT YOUR LOVED ONE FOR HER BIRTHDAY! GET HER A 12-MONTH DIGITAL SUBSCRIPTION OF HER FAVOURITE MAGAZINE TO ENJOY 20% OFF PLUS! RECEIVE FREE BEAUTY TRAVEL SETS WORTH $164 (Limited to the rst 100 subscribers each month)

Subscribe to any of these titles to enjoy this promotion. You can also send your best wishes with a special e-card when you subscribe.

+ Repair damaged hair and split ends with the botanical-keratin-rich Phytokeratine Reparative Kit worth $75.90

Looking your best from head to toe is easy with Nuxe Huile Prodigieuse Coffret worth $88

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Your Life Shape

FIND BALANCE EVERY DAY!

PHOTO ARTHUR BELEBEAU

Cry it out Having a bad day? Shedding tears is not only cathartic, but said to be trendy, too. A hotel in Tokyo recently made headlines for offering “crying rooms” stocked with everything you need for a good sob: luxe tissues, tearjerker movies, and even de-puffing eye masks. There’s actually science behind the concept, says Jon Rottenberg, director of the Mood and Emotion Lab at the University of South Florida in the US. His research shows that holding back tears (say, because you’re in public) cheats you out of a therapeutic purge of tension. So, the next time you’re upset, take all the time and tissues you need to let it go.

SHAPE APRIL 2016 | SHAPE YOUR LIFE |

Shape Your Life News

Joining a social network in real life – a book club, a sports league, a volunteer group, you name it – can supercharge your conﬁdence. In fact, the more groups you belong to, the higher your self-esteem, according to a new study published in Plos One. “Being part of a team provides you with a sense of purpose, meaning and direction, making you feel more secure and therefore, more conﬁdent,” explains Jolanda Jetten, lead author of the study.

The percentage of women who say Adele’s recent hit Hello inspired them to call an ex.

Before you dial, ask yourself two questions, suggests Rachel Sussman, a relationship therapist in New York City: “What am I hoping to get out of this?” and “How will I feel if it doesn’t go well?” It’s a go if you honestly want to catch up or apologise, and can move on no matter what comes of the convo. However, if you’d be crushed by any rebuff, unhand the phone.

20 | SHAPE YOUR LIFE | SHAPE APRIL 2016

RETAIL THERAPY? After a major setback, you may shop to soothe your bruised ego. Be watchful of what you buy though; a US study has revealed that purchases that remind you of the unhappy incident could make you feel worse. The constant ruminations on failure every time you use that product can suck your energy, leading to poorer self-control and difficulty accomplishing tasks. Best to buy something totally unrelated to your troubles, if you really have to.

ADDITIONAL REPORTING YUEN YI YING MAIN PHOTO TIM PANNELL/CORBIS PHOTO OF SHOPPING BAGS IMAGE SOURCE/CORBIS PHOTO OF GARLIC KAI SCHWABE/WESTEND61/CORBIS PHOTO OF THANK YOU NOTES DARREN GREENWOOD/DESIGN PICS/CORBIS

PUMP YOU UP

The sexiest scent is...

...that of garlic. This date-night dread is – surprise, surprise – an aphrodisiac. In a new study published in the journal Appetite, women rated men as smelling sexier after they had eaten a clove of garlic hours earlier. As it turns out, garlic helps neutralise foulsmelling bacteria in the body, making one’s natural scent more appealing – this applies for both men and women. The key is to eat it about four hours prior to locking lips – the time it takes for garlic breath to vanish, say the study’s researchers. That said, you may still want to have mints on hand.

Say “Thank you” This phrase may be more powerful than the proverbial “I love you” when it comes to forming a close bond with your partner. According to a study from the University of Georgia in the US, those who feel more appreciated by their partners have happier relationships. “When you feel valued, you’re likely to engage in relationship-maintenance activities,” says researcher Allen Barton. So thank your sweetie daily, and think of all the ways your dear one shows you gratitude too.

Shape Your Life Celebrity

22 | SHAPE YOUR LIFE | SHAPE APRIL 2016

TEXT PAM O’BRIEN PHOTOS JAMES MACARI

LAUREN COHAN FINDS HER EDGE All that zombie ﬁghting she does for TV’s The Walking Dead isn’t so different from how Lauren Cohan takes on a workout. The woman goes in for the kill. But body conﬁdence didn’t always come easy to her, Lauren says, and she fully credits exercise for conquering her self-doubt – plus a bunch of bullies.

J Brand top (www.jbrandjeans.com). Bandier x Vimmia leggings (www.bandier.com).

Shape Your Life Celebrity

MOVE. THEN MOVE SOME MORE. “I am the queen of exercise variety. This week I was in Los Angeles [in the US], and took a Pure Barre class, went to Burn 60 [interval workout class] twice, ran the track at UCLA [University of California, Los Angeles], made it to the gym, and took a yoga class. I also really love to dance. I dance through workouts that aren’t even about dancing! At home, all my furniture is pushed to the edges of my living room so I can dance around the room. Working out is harder when we’re on set. We ﬁlm in Georgia, and I can’t go to classes. I do exercise DVDs that have a lot of leg lifts, kicks and arm lifts that don’t need equipment. And I move all the time. I take the stairs, I do press-ups between scenes, and I do sit-ups before lunch.”

RELY ON FAST FOOD “On Sundays, I chop up tons of vegetables and make three or four Mason jars’ worth of dressings, and I throw dishes together at random during the week. With my schedule, it’s so much easier to have things ready to go in my fridge. I eat healthy. But I splurge, too. My favourite is Justin’s Dark Chocolate Peanut Butter Cups. I’m obsessed with them!”

NEVER GO THE EASY ROUTE “I like a challenge. I get such a sense of satisfaction when I push myself beyond what I thought I could do. That’s what any High-intensity Interval Training (HIIT) or interval training does for me. If I sprint for two minutes, I feel really good.”

24 | SHAPE YOUR LIFE | SHAPE APRIL 2016

BODY SHAMING: DON’T TOLERATE IT FROM ANYONE – MOST OF ALL YOURSELF “I was very skinny as a kid, but when I was swimming and playing ﬁeld hockey, and just having fun, I never worried about how I looked. In my teens, however, I started to be more aware of my body, and I didn’t like being skinny. People made fun of me. So, when I got to college, I ate a lot of junk and gained weight. I loved it because I didn’t stand out as a bony girl anymore! Eating became a way of not getting attention for looking too skinny, but it was also self-sabotage. In the last few years, I’ve gotten back on track with exercising for fun and eating right, and now I’m in a happy place with myself.”

KNOW WHEN YOU NEED TO JUST DO NOTHING “My brain is hyperactive; I probably would have been diagnosed with ADD [Attention Deﬁcit Disorder] as a kid if that had been a thing back then. I can also be really hard on myself. So every once in a while, I need to do a 10-day meditation retreat. I go to a place where you don’t bring your phone and you don’t talk to other people – you just meditate. It’s the most difficult thing I’ve ever done, but it’s so worth it. It helps me chill out, stay in the moment, and stop worrying about the future. “

LAUREN LETS LOOSE HER LIFE ISN’T ONLY ABOUT INTENSE WORKOUTS AND TOUGH ROLES. “I’m very silly. At four on the dot every single day, I have the most hyperactive hour of my life. I go into seven-year-old-child mode and everything is funny to me. I have seven different voices that I do, and I’ll ﬂy around the set like a bee and talk in my little voices.” “I never eat alone. I once read a book that said eating with friends is good for your brain and your digestion. So, if I’m by myself, I Facetime a family member or a friend for company when I’m eating.” “I do impulsive things. Sometimes I’ll go to the airport without a plan. I love to just take spur of the moment trips on the same day.” “I sleep like the dead! Even though my work means I’m constantly in darkness, I’m an insanely heavy sleeper, and I don’t have nightmares.”

STYLING MICHELLE MCCOOL HAIR BRYCE SCARLETT/THE WALL GROUP FOR KERASTASE MAKEUP KRISTOFER BUCKLE FOR DIORSKIN NUDE MANICURE JULIE KANDALEC/BRYAN BANTRY FOR CHANEL LE VERNIS SET STYLING LYNN NIGRO

auren Cohan does not like to miss a workout. Her days on set can start as early as 4.30am, and still the exercise diehard gets in a 20-minute (at the very least) sweat session beforehand – even if it means going to bed at 7.45pm the night before. “When I don’t exercise in the morning, it’s a completely different day,” explains Lauren, 33, who stars in the horror movie The Boy. “Working out gives me endorphins and makes me happy. I need it!” Lauren has ﬁve other rules she lives by, all equally designed to make her ﬁt and healthy. You’ll want to listen in.

Nasty Gal bodysuit (www.nastygal.com). Rendor & Steel earring (www.rendorandsteel. com). Boots, Laurenâ&#x20AC;&#x2122;s own.

Shape Your Life Celebrity

LAUREN’S WORKOUT PLAYLIST

Lauren loves exercising to music so much that she put together her ﬁtness playlist before we even asked for it. These are the 10 songs that rock her routines. Wake Me Up – Avicii 9 To 5 – Dolly Parton Love Will Keep Us Together – Captain & Tennille Running On Empty – Jackson Browne Honky Cat – Elton John Suspicious Minds – Elvis Presley A Real Hero – College, featuring Electric Youth Live And Let Die – Paul McCartney and Wings Funkier Than A Mosquito’s Tweeter – Nina Simone Shine – Benjamin Francis Leftwich

Nasty Gal dress. Miansai bracelet (www.miansai.com).

T by Alexander Wang cropped top (similar styles at www.intermixonline.com). Reebok leggings (www. reebok.com). Diesel boots (www.shop.diesel.com).

SHAPE APRIL 2016 | SHAPE YOUR LIFE |

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ARM YOURSELF WITH KNOWLEDGE!

Furry therapy

TEXT DAWN CHEN PHOTO IMAGEMORE M/IMAGEMORE CO., LTD./CORBIS

Go ahead and give Spot a hug if it makes you feel better when you have the sniffles. Pets can’t catch – or pass on – our ﬂus and colds, say experts in a recent study. “The pet is a comfort, not a hazard,” says Dr William Schaffner, lead researcher and professor of preventive medicine at Vanderbilt University Medical Center in the US. Instead, stay away from fellow humans. “Flu is transmitted person-to-person through close personal contact. If you get within my breathing zone, within 1m, I can transfer the inﬂuenza virus to you. I breathe it out, you breathe it in, and you can be infected,” says Dr Schaffner.

SHAPE APRIL 2016 | LIVE HEALTHY |

Live Healthy News

ASK THE EXPERT

Here’s another reason to take care of your pearly whites: According to a new study published in online journal Scientiﬁc Reports, poor dental hygiene can increase the risk of a haemorrhagic stroke. Researchers from the University of Louisville School of Medicine evaluated the MRIs of acute stroke patients and found that those who had the presence of a certain type of oral bacteria had signiﬁcantly more cerebral micro-bleeding than those without. The hypothesis is that the bacteria binds to weakened blood vessels to cause the haemorrhages. “This study shows that oral health is important for brain health. People need to take care of their teeth because it is good for their brain and their heart as well as their teeth,” says study co-author Dr Robert Friedland.

9 hours

That’s how long it takes for triclosan, a germ-fighting ingredient in antibacterial soaps, to become effective. The actives in such soaps may also cause contact dermatitis and antibacterial resistance. So the bottom line is, unless you fancy a nine-hour soak in antibacterial soapy water, a quick handwashing with regular soap and water should suffice. SOURCE JOURNAL OF ANTIMICROBIAL CHEMOTHERAPY

32 | LIVE HEALTHY | SHAPE APRIL 2016

Unintentional urine leakage when you do activities that put pressure on the abdomen, such as lifting weights, laughing and coughing, is known as stress urinary incontinence (SUI), says Dr Deepak Kapoor, president of Advanced Urology Centers of New York in the US. Though it may be embarrassing, SUI is pretty common and there are ways to treat it. SUI occurs when the pelvic floor muscles are too weak to support the opening of the bladder during strenuous activities, often as a result of childbirth. When you’re straining – to finish your 15th kettlebell swing, for instance – the muscles can’t keep urine from leaking out, explains Dr Kapoor. To prevent leakage, he suggests going to the bathroom right before hitting the gym. If it happens during every Crossfit session, consult a doctor to discuss treatments, such as doing Kegel exercises to strengthen your pelvic muscles. (And yes, says Dr Kapoor, they really do work when done correctly.) Another tip: stay hydrated during the day. It sounds counter-intuitive – in fact, many women restrict their fluid intake, thinking it’ll lower the risk of urine leakage – but dehydration just concentrates the urine, says Dr Kapoor. This can increase odour and may cause irritation as well.

MAIN PHOTO MONKEY BUSINESS IMAGES/CORBIS PHOTO OF DENTURES MOODBOARD/CORBIS

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SEE THE LIGHT

Brightening up your environment can boost your energy, slim you down, and improve your health, cutting-edge research says. But to harness the power, you need to smartly work the rays into your day. Hereâ&#x20AC;&#x2122;s the plan.

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cientists, after extensive studies, are ﬁnally beginning to fully understand the crucial effect that light has on our internal systems. “The light receptors in our eyes communicate directly with the brain, synchronising the circadian clocks that affect our immunity, appetite, mood, energy, and even pain tolerance,” says Dr Charles Czeisler, director of Brigham and Women’s Hospital’s Division of Sleep and Circadian Disorders in the US. Exposing yourself to the right rays at the right time has a huge impact on every aspect of your health.

TEXT MIREL KETCHIFF PHOTO LANE OATEY/BLUE JEAN IMAGES/CORBIS

The light-brain connection

When light enters your eyes, it’s transmitted directly to a small cluster of cells called the suprachiasmatic nucleus (SCN) in the hypothalamus section of your brain. It is your body’s master clock, says Dan Pardi, a researcher in the Departments of Neurology and Endocrinology at Leiden University in the Netherlands. It uses the intensity as well as colour of the light you see to determine what time of day it is, and then sends various signals to the “clocks” that reside in every tissue in your body. “Your entire system knows what time it is based on the light you’re exposed to,” Dan says. “That’s important because cells perform different functions at different times of the day.” For example, daylight has a lot of blue wavelengths. When you open the blinds in the morning, those beams enter your eyes and relay a signal to your brain that it’s daytime. This helps kick-start the body processes that keep you alert and awake. Your hypocretin neurons become more active, for example, which promotes wakefulness and speeds up your metabolism, preparing you for breakfast, Dan says. In the early evening, however, natural light becomes less blue and more amber until the sun sets. This tells your SCN, and by extension the rest of your body, that night is near. Your melatonin production picks up, Dan says.

Your metabolism slows down to help your body with its overnight fast, and your immune system becomes more active to help your body ﬁght any infectious bugs it picked up during the day. But there is a problem: Your SCN doesn’t just respond to natural light – it reacts to any light, including artiﬁcial rays from lamps, computers, TVs and phones, that we face daily. More bad news: “We’re exposed to roughly 10 times more light than we were 50 years ago, and it’s bluer light as well,” says Dr Czeisler. As a result, most of us are in a state of perpetual jet lag, Dan notes. “The body starts operating out of rhythm, and that sets the stage for obesity, low energy, chronic stress, and more serious problems like cancer and heart disease.” Fortunately, getting your body clock back on schedule and keeping it there are very doable. Use the following strategies to improve your physical and mental health, and supercharge your energy.

Leave home early

All it takes is 15 minutes to start your day on a happy note. While all light appears to elevate levels of serotonin, a feel-good neurotransmitter, morning light is especially powerful. In a study of people with seasonal depression in the journal Evidence-Based Mental Health, those exposed to morning light experienced twice the mental lift as those who got their sun in the afternoon. And that’s not the only perk. People who get more morning light exposure have a much lower BMI than those who get most of their light later on, researchers from Northwestern University in the US found. Light may inﬂuence your body’s production of ghrelin and leptin, two hormones that control your appetite and help regulate metabolism. For an added beneﬁt, get a workout in. “Studies have shown that light exposure in the morning can increase energy, stamina, and strength,” says Dr Shalini Paruthi, a fellow of the American Academy of Sleep SHAPE APRIL 2016 | LIVE HEALTHY |

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Medicine. “But even if you work out at night, morning light exposure may still translate into a better athletic performance.”

Brighten up your work space If you sit near a window, count

yourself lucky. People who get more natural light at work are more physically active, sleep for 46 more minutes per night, and are happier overall than those who get less, research in the Journal of Clinical Sleep Medicine shows. It all comes back to those blue wavelengths of morning light, which create what Dan calls an anchoring effect. You’re essentially bombarding your SCN with “it’s daytime!” messages that help stabilise your circadian rhythms and translate into steadier energy throughout the day. This may make you more likely to take an after-work spinning class and ensure you get a sounder sleep at night, explains Mohamed Boubekri, the study’s author. No windows nearby? The overhead ﬂuorescents in your office are probably not a great substitute. “Even bright indoor light is usually about 10 to 20 times less intense than midday outdoor light,” Dan says. To tap into the perks of a naturally sunny office, consider using a blue-enriched white light bulb.

Eat lunch outdoors

About that anchoring effect: To trigger it, aim to be outside for at least 30 cumulative minutes a day before 3pm – go for a walk or grab lunch. These short doses of sunlight can help keep your circadian cycle on track, which will actually make it less likely that your inner clock will get confused when you’re exposed to artiﬁcial rays from electronics or light bulbs at night. After a couple of weeks of consistently soaking up lunchtime sun, Dan says, you may notice that it’s easier to fall asleep at bedtime and wake up in the morning – and that you feel peppier all day.

Prep for the afternoon slump “The sleepy feeling you often 36 | LIVE HEALTHY | SHAPE APRIL 2016

experience after lunch is directly related to your circadian clock,” Dr Paruthi says. Your cycle is split into two 12-hour sections, and your second wave of sleepiness peaks from 2pm to 4pm, she explains. As most people can’t sneak in a quick nap, she recommends ducking outside to take advantage of the last of the day’s energyboosting rays. A quickie workout helps, too. Also smart: eating a low-carb lunch, especially if you skimped on sleep. “Carbohydrates can exacerbate the natural dip in your body clock that occurs in the afternoon,” Dan says.

Dim the lights at dinner

“Exposure to bright light at night goes against the body’s natural clock,” Dr Paruthi says. Because your metabolism works in sync with your circadian cycle, this can throw off your

hunger cues. In a study from Northwestern University in the US, within 15 minutes of seeing blue-enriched light in the evening, people felt hungrier than they did in dim light, and their stomachs continued to growl for two hours after they ate. So hit the dimmer switch before sitting down to your meal.

Lower lights even more three hours before bed

This gives your SCN ample time to process the fact that it’s night and to start producing melatonin, Dan says. You should minimise the amount of blue light that’s reaching your eyes. The trouble is, virtually all bulbs sold today are blue-toned. Look for ones that ﬁlter out blue light, and place them in your bedroom and anywhere else you spend time at night.

STAY IN SYNC

Exposure to light isn’t the only way to regulate your circadian cycles. These four tips will help, too. LOAD UP ON FERMENTED FOODS. New research in the journal Cell Host & Microbe found that unhealthy gut bacteria may disrupt circadian rhythms. Try eating probiotic-rich foods such as kimchi and yogurt. GET ACTIVE IN THE AFTERNOON. Animal research in the Journal of Physiology revealed that exercise late in the day helped restabilise out-of-sync circadian rhythms. But avoid working out after 11pm as it can throw off your sleep cycle.

Backlit electronics like your phone, tablet and TV give off blue light as well, and a host of recent studies revealed that those rays are enough to block production of melatonin. At the very least, dim the screen to its lowest setting and keep it about 60cm from your face. Research found that when people did this, very little blue light reached their eyes.

PHOTO BLUE JEAN IMAGES/CORBIS

Skip that night snack or supper When your SCN registers that it’s night and is bumping up your pineal gland’s output of melatonin, that is the worst time to eat, Dr Czeisler says. “Melatonin reduces the effectiveness of insulin, which helps your muscles absorb glucose from food,” he explains. “If you eat at night, when melatonin levels are high, your blood sugar will spike higher than it does during the day. That can

increase your odds of gaining weight and developing problems like prediabetes.”

End the day with a bedroom blackout Your level of

melatonin peaks in the middle of the night. But if you’re exposed to light right before you go to bed, your body’s output of the hormone is severely cut, research at Harvard Medical School in the US found. Besides impairing your sleep, that shortfall can actually make you sick. Melatonin is an antioxidant that helps boost your immunity and has cancer-ﬁghting properties. Luckily, the ﬁx is simple: Before you turn in, draw the curtains, turn off all electronics, and maybe even wear a sleep mask to ensure no light sneaks in between your lids – until tomorrow morning, of course.

KEEP MEALTIMES CONSISTENT. Your gut has its own internal clock, which sends feedback to your body’s master clock. When you eat at unusual times, both get thrown off, says Dr Rachel Salas, a sleep specialist and associate professor of neurology at Johns Hopkins University in the US. DITCH THE POST-DINNER DOUBLE ESPRESSO. Consuming 200mg of caffeine, about the amount in two cups of coffee, three hours before bedtime sets your circadian clock back by 40 minutes, according to a new study at the University of Colorado Boulder in the US. Cut yourself off six hours before bedtime.

SHAPE APRIL 2016 | LIVE HEALTHY |

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Harvest Beet And Baby Spinach Salad SERVES: 4 ACTIVE TIME: 10 MINUTES TOTAL TIME: 1 HOUR 20 MINUTES > 900g baby or regular beets, in a variety of colours

> ⅓ cup plus 1 tbsp olive oil > Coarse kosher salt > Freshly ground black pepper > 4 sprigs thyme, plus 1 tsp thyme leaves > ¼ cup apple cider vinegar > 2 tsp Dijon mustard > 1 tsp maple syrup > 1 tsp prepared horseradish > ½ tsp fennel seeds > 6 cups baby spinach > 1 large red apple, cored and cut into 1cm wedges > ¼ cup pomegranate seeds

> ¼ cup raw or toasted shelled pistachios 1. Preheat oven to 205 deg C. Pla beets on large piece of aluminiu foil, coat with one tablespoon olive oil and season with salt and pepper to taste. Add thyme sprigs and fold foil to make seale packet. Bake until beets are fork tender (about 30 minutes for ba beets; 75 minutes for medium to large beets). Remove beets from oven, cool and peel. Halve baby

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well as et multiple and r abs, ith elp cises. Curtis’

slam-ball routine here. You should aim to work as quickly and powerfully as possible through the six-move circuit. It’s tough, but the order ensures that certain muscles recover while others are being worked so that you can go harder and faster on the next set. Plus, you choose your weight and control the intensity of your pace and throws, so any level of exerciser can do it. Game on!

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SHAPE APRIL 2016 | SHAPE UP SPECIAL |

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d delicious t o x During the eating and drinking season, there’s a lot of happy indulging on a grand scale. Then there’s that moment when your cravings reverse. Instead of thinking about digging into buttery mashed potatoes, you long for something fresh and restorative – something that will detox you back to feeling energised. These dishes, crafted by US-based chef Kelly Boyer, whose meal-delivery company, Paleta, is based on farm-to-table ingredients, will replenish you with nutrients and repair the party damage. The recipes are so quick and easy, you’ll find yourself whipping one up any time you hunger for something bright and light.

40 | SHAPE UP SPECIAL | SHAPE APRIL 2016

Orange Salmon With Jewelled Citrus Quinoa SERVES: 4 ACTIVE TIME: 15 MINUTES TOTAL TIME: 25 MINUTES > 1 cup quinoa > 1⅓ cups water > 1 tsp olive oil > 2 medium oranges > 4 110g salmon fillets > Coarse kosher salt > Freshly ground black pepper > 3 tbsp honey > 1 tbsp Dijon mustard > 1 tsp minced garlic > 3 tbsp finely chopped basil > 1 tbsp finely chopped parsley > 1 tsp finely chopped jalapeno > 1 tbsp finely chopped dried dates > 3 tbsp slivered almonds 1. Preheat oven to 190 deg C. In small saucepan over medium-high heat, combine quinoa, water and olive oil. Bring to boil and then reduce to simmer. Cook for about eight minutes or until liquid is completely absorbed. Remove from heat and set aside.

✤ PERK UP YOUR SKIN

The omega-3 fatty acids in the salmon and the vitamin C in the oranges fight the effects of holiday stress to help make your complexion smooth and radiant.

PHOTO SANG AN FOOD STYLING SIMON ANDREWS PROP STYLING SARAH CAVE/EH MANAGEMENT

2. While quinoa cooks, zest one orange into small bowl; set aside. Peel and segment orange; set aside segments and discard peel. 3. Season salmon fillets on both sides with salt and pepper. Zest and juice remaining orange into another small bowl, and then add honey, mustard and garlic, and stir together to make glaze. Coat salmon with this and then arrange pieces, skin side down, on sheet pan. Bake for about 10 minutes or until crispy on the outside. 4. Fluff cooked quinoa with fork. Add reserved orange zest and segments, basil, parsley, jalapeno, dates, and almonds to quinoa and season with salt and pepper to taste. Toss to combine. 5. Divide quinoa mixture among four plates and top each with salmon fillet. Nutrition score per serving 446 calories, 14g fat (1.8g saturated), 52g carbs, 30g protein, 6g fibre, 212mg sodium SHAPE APRIL 2016 | SHAPE-UP SPECIAL |

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✤ BOOST YOUR HEALTH

Way too many late nights can leave you vulnerable to colds and flu. The cabbage, broccoli and ginger will power up your germ-fighting abilities.

Cleansing Sesame Slaw SERVES: 4 ACTIVE TIME: 5 MINUTES TOTAL TIME: 5 MINUTES > 2 cups red or Napa cabbage (or mix of both), cut into 0.5cm strips > 1 cup radicchio, cut into 0.5cm strips > 1 cup packaged broccoli-carrot slaw > 3 red, orange and yellow bell peppers, cut into 0.5cm strips > 4 scallions, green parts only, sliced diagonally > 1 tbsp ﬁnely chopped cilantro > ¼ cup golden raisins or goji berries > 2 tbsp sliced pickled ginger (optional) > 2 tbsp chopped or crushed peanuts > 2 tbsp sesame seeds > 3 tbsp toasted sesame oil > 1 tbsp reduced-sodium tamari or coconut aminos (seasoning sauce made from coconuts) > 2 tbsp honey > 2 tbsp rice vinegar > 1 tsp chilli paste (try sambal oelek) > Freshly ground black pepper 1. In large bowl, toss together cabbage, radicchio, broccoli-carrot slaw, peppers, scallions, cilantro, raisins, ginger (if using), and peanuts, as well as sesame seeds. 2. In small bowl, whisk together sesame oil, tamari or coconut aminos, honey, rice vinegar, chilli paste, and black pepper to taste. 3. Add dressing to slaw and toss gently to combine. Nutrition score per serving 252 calories, 15g fat (2.2g saturated), 29g carbs, 4g protein, 5g ﬁbre, 140mg sodium

42 | SHAPE UP SPECIAL | SHAPE APRIL 2016

✤ FIGHT FATIGUE

The protein, iron and B12 in the beef will rev you up when you’re exhausted.

Steak With Mediterranean Brussels Sprouts SERVES: 4 ACTIVE TIME: 15 MINUTES TOTAL TIME: 1 HOUR 35 MINUTES (INCLUDING 1 HOUR MARINATING) > 450g grass-fed ﬂank steak, trimmed > Coarse kosher salt > Freshly ground black pepper > ½ cup balsamic vinegar > ¼ cup olive oil

> 1 tbsp Dijon mustard > 8 springs rosemary > 11 garlic cloves > 680g brussels sprouts, trimmed and halved > ¼ cup kalamata olives, pitted > 2 tbsp oil-packed, sun-dried tomatoes, minced > ½ tsp crushed red pepper ﬂakes > 2 tbsp pine nuts 1. Preheat oven to 205 deg C. Season steak on both sides with salt and pepper. In small bowl, whisk together quarter cup balsamic vinegar,

two tablespoons olive oil and mustard. To ziplock bag, add steak, marinade, four sprigs rosemary and three garlic cloves (smashed). Toss gently to coat meat. Refrigerate for one hour. 2. In medium bowl, toss together brussels sprouts, olives, sundried tomatoes, and remaining rosemary, balsamic vinegar, garlic, and olive oil, as well as red pepper ﬂakes, and salt and pepper to taste. Place mixture on sheet pan and roast for 10 to 15 minutes or until caramelised. Sprinkle with pine nuts one minute before brussels sprouts are ﬁnished.

3. To cook steak, preheat grill to medium high or set grill pan over medium-high heat. Remove steak from marinade, letting excess drip off, and grill for about four to ﬁve minutes per side or until barely charred and inside is still pink. Rest for 10 minutes, then slice across grain into 2.5cm strips. Serve with roasted brussels sprouts. Nutrition score per serving 405 calories, 21g fat (4.1g saturated), 24g carbs, 32g protein, 8g ﬁbre, 474mg sodium

SHAPE APRIL 2016 | SHAPE UP SPECIAL |

Shape Up Special

Healthy Herb And Fresh Veggie Frittata SERVES: 4 ACTIVE TIME: 10 MINUTES TOTAL TIME: 30 MINUTES > 1 cup seasonal mushrooms (try button, cremini and chantarelle), chopped > ½ cup sliced leeks > 1 cup broccoli florets, roughly chopped > 1 tbsp plus a splash olive oil > Coarse kosher salt > Freshly ground black pepper > 8 large eggs >½ cup canned artichoke hearts, roughly chopped > 1 tbsp finely chopped tarragon > 2 tsp finely chopped parsley > ¼ cup grated parmesan > 1 cup grape tomatoes > Microgreens or sprouts 1. Preheat oven to 205 deg C. In ovenproof skillet or baking dish, toss together mushrooms, leeks, broccoli, one tablespoon olive oil, and salt and pepper to taste. Transfer pan to oven and bake for about 10 minutes or until vegetables are just done. 2. Meanwhile, in medium bowl, beat eggs and set aside. Remove pan from oven, reduce heat to 160 deg C, and sprinkle vegetables with artichokes, tarragon, parsley, and Parmesan. Pour eggs on top and return to oven. After eggs begin to set (about two minutes), remove pan, add grape tomatoes and return to oven. Bake for about eight to 10 minutes or until eggs are cooked through, and remove from oven. 3. Toss microgreens with splash of olive oil, salt and pepper. Top frittata with dressed greens. Nutrition score per serving 260 calories, 17g fat (4.6g saturated), 10g carbs, 17g protein, 2g fibre, 737mg sodium

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✤ REENERGISE AFTER A ROUGH NIGHT

As alcohol depletes your B vitamins, the eggs help replenish them. And the vegetables are rich in many nutrients your body needs to recover.

✤ BEAT THE BLOAT

The fibre in apples helps flush out the digestive system, while a compound in the beets helps boost your liver’s natural detox process.

beets and cut larger ones into 1cm wedges.

Harvest Beet And Baby Spinach Salad SERVES: 4 ACTIVE TIME: 10 MINUTES TOTAL TIME: 1 HOUR 20 MINUTES > 900g baby or regular beets, in a variety of colours

> ¼ cup raw or toasted shelled pistachios 1. Preheat oven to 205 deg C. Place beets on large piece of aluminium foil, coat with one tablespoon olive oil and season with salt and pepper to taste. Add thyme sprigs and fold foil to make sealed packet. Bake until beets are forktender (about 30 minutes for baby beets; 75 minutes for medium to large beets). Remove beets from oven, cool and peel. Halve baby

2. In small bowl, whisk together vinegar and mustard. Continuing to whisk, slowly stream in remaining olive oil and then add maple syrup, thyme leaves, horseradish and fennel seeds. Season dressing with salt and pepper to taste. 3. In large bowl, toss beets, spinach and apples with dressing. Add pomegranate seeds and pistachios, and toss again to combine. Nutrition score per serving 398 calories, 25g fat (3.5g saturated), 39g carbs, 8g protein, 11g ﬁbre, 377mg sodium SHAPE APRIL 2016 | SHAPE UP SPECIAL |

Shape Up Special

Celebrating Progress

Tired of feeling weak and all the namecalling, Soo Lee Theng and Bernice Lim decided to revamp their lives. Today, both are walking proof that weight loss can be fun and sustainable. As told to ESTELLE LOW.

BEFORE

SOO LEE THENG Age 29 Height 159cm Weight lost 23kg in three years

LEE THENG’S CHALLENGE

LESSON LEARNT

Weight loss takes time “Be patient and love yourself.”

Since young, I was a large kid who loved to eat and disliked exercising. In my teens, I weighed about 80kg. Being fat didn’t feel good. My inner thighs constantly rubbed against each other, causing chaﬁng, and sweating a lot made me feel awkward and uncomfortable most times. Plus, I was frequently mocked by friends and strangers. Once, while I was cycling, a man shouted: “Get off your bike or you might knock someone down. You shouldn’t be cycling because you’re so fat!”

WEEKLY WORKOUT SCHEDULE Hot yoga thrice weekly

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● Despite being overweight, I was quite ﬁt during my secondary school days, and was captain of the netball team. During a university term break, I started running 10km thrice a week to regain my ﬁtness. Weight loss wasn’t a priority

PHOTOS ROGER CHUA

THE PLAN

then. At ﬁrst, it was difficult to keep up with the running regime. I experienced headaches after each run. However, I persisted and it got easier and easier. Soon, people started noticing that I’d lost weight. Encouraged, I signed up for a marathon to push myself further. I didn’t complete all 42km as my ankles became swollen and painful midway. But I was glad I could actually run 21km! To help me lose weight, I reduced my carb intake from two bowls to half a bowl of rice and ate more vegetables and lean meat. I cut out my favourite chocolates and soft drinks, so when I felt like snacking, I’d reach for yogurt and nuts. After two years, I was 15kg lighter. My knees and ankles started to hurt, so I stopped running, and attended a hot yoga class, which I ended up loving. After a year of hot yoga and watching my diet, I lost another 9kg.

LIFE NOW ● I’ve signed up for a gym membership offering unlimited hot yoga sessions, and I aim to do it at least thrice a week. I’ve never imagined looking this great! My next goal is to sculpt my abs and shoulders. Friends and colleagues are amazed by my physical transformation. The biggest lesson from all this? Weight loss is all about determination and patience. Don’t expect instant results. I took three years to get to where I am now. And, if I can do it, so can anyone else!

BERNICE’S CHALLENGE While in school, I played volleyball frequently and thought I could eat whatever I wanted. Every day, I would treat myself to fast as well as junk food such as potato chips and instant noodles. I even upsized meals, thinking it would give me more value for my money. My weight increased signiﬁcantly when I was 14, and people would call me names like “fat bunny”. At 18, I decided I’d had enough of being mocked and criticised. I wanted to show my relatives and peers that I could be slim, ﬁt and strong.

THE PLAN ● I started lifting weights as I thought that if I gained muscle mass, I would be more respected by others. But that didn’t last long. My parents were concerned that I would bulk up, and persuaded me to stop going to the gym. To continue exercising, I turned to running twice daily. I also starved myself and avoided eating out. I had frequent mood swings and was unhappy. Then my cousin introduced me to a personal trainer who’d recently had a baby and looked amazing. I was so inspired. Under her guidance, my workouts consisted of weight training, ab strengthening, and cardio. I also learnt how to engage the right muscles and adopt a good posture during training. She gave tips to improve my diet, too. For instance, I learnt to avoid adding processed meat and creambased sauces to salads as they are fatty and hardly nutritious.

BEFORE

BERNICE LIM

Age 20 Height 163cm Weight lost 8kg over eight months

LESSON LEARNT

You are your own goal

“Praise yourself each time you make progress – no matter how small.”

Every day, I would have two hard-boiled eggs for breakfast and then brown rice with steamed or boiled chicken breast and asparagus for lunch. Dinner would be similar, but without the rice. If I had to snack, I would eat a handful of blueberries or an apple. With my regular workouts and revamped diet, I steadily lost a kilo every week.

LIFE NOW ● To stay motivated, I joined a physique competition earlier this year. Halfway through, I felt demoralised as the other participants were way thinner. I also started to binge-eat to “reward” myself for losing weight. Thankfully, my friends, family and personal trainer were supportive. They reminded me of how far I’d come, and that I would be wasting my efforts if I

WEEKLY WORKOUT SCHEDULE

Weight training six times a week, plus stair-climbing, sprinting or long-distance running daily

continued binge-eating. To curb that, I tried to have regular meals, and drink more water to stave off hunger. I’m also glad to have been introduced to Rock The Naked Truth, a movement that celebrates body confidence through fitness. It connected me to people who shared my goal to be fit, positive and healthy. I’ve also stopped comparing myself to others since accepting that no one has a perfect body. To reach my ideal weight of 55kg, I modify my workout every fortnight and watch my diet closely. SHAPE APRIL 2016 | SHAPE UP SPECIAL |

THE 10 RULES OF WEIGHT LOSS THAT LASTS 48 | SHAPE UP SPECIAL | SHAPE APRIL 2016

TEXT BETH JAMES PHOTO WAVEBREAKMEDIA LTD/WAVEBREAK MEDIA LTD./CORBIS

Shape Up Special

When it comes to dropping kilos, you need to know the hard facts about how diets work – and why certain habits will help you in the long term while others will come back to haunt you. The obvious truth is, slimming down isn’t fun, but it doesn’t have to be hell either if you just stick to some smart, legit strategies. Learn these tenets and long-term success will follow. For real.

or shame; it’s simply another achievement to

way, you’ll ultimately get where you want to be,”

accomplish, like training for a race or ﬁnally

Deborah advises.

efore you even begin to attack a

Behavior Therapy in the US and co-author of

weight-loss plan, it pays to remember

The Diet Trap Solution: Train Your Brain to Lose

this: You are not fat. You have fat.

Weight and Keep It Off for Good.

Losing weight isn’t about blame

cranking out 10 push-ups. Getting emotional about it or putting too

“As long as you act in a smart, reasonable

So, once you stop beating yourself up about the extra kilos and ditch those unrealistic

much pressure on yourself makes the process

expectations, you can focus on getting the

even harder and ends up sabotaging your

job done. To help you reach and maintain your

efforts. “Dieting is like any other skill – you have

goal weight, we examined the latest research

to buckle down and work at it,” says therapist

and talked to top experts about the following

Deborah Beck Busis, the diet programme

weight-loss tenets that deliver results.

coordinator at Beck Institute for Cognitive

We promise they will work for you. SHAPE APRIL 2016 | SHAPE UP SPECIAL |

Shape Up Special

It’s not a diet. It’s a lifestyle.

“Thinking of a diet as something you’re suffering through only for the short term doesn’t work,” Deborah says. To shed and keep weight off, you need to make permanent changes to the way you eat. It’s okay to indulge occasionally, of course, but if you cut calories temporarily and then revert to your old way of eating, you’ll gain back the weight quicker than you can say yo-yo. Use it to lose it. Research shows that one of the best predictors of long-term weight loss is how many kilos you drop in the first month, says John Apolzan, an assistant professor at the Ingestive Behavior Lab at Louisiana State University’s Pennington Biomedical Research Center in the US. It makes sense: Immediate results are motivating. For that reason, nutritionists often suggest being stricter for the first two weeks of your new eating strategy to build momentum. Cut out added sugar and alcohol, and avoid unrefined carbs. “After that, ease small amounts of those foods back into your diet for a plan you can live with for the long term,” says Wendy Bazilian, a US-based nutritionist, exercise physiologist and co-author of The Superfoodsrx Diet: Lose Weight with the Power of Supernutrients. “Figure out how you can reincorporate them in a healthy, maintainable way,” adds Brooke Alpert, a nutritionist and co-author of The Sugar Detox: Lose the Sugar, Lose the Weight--Look and Feel Great. “Establish specific goals, like setting a maximum number of drinks you’ll have a week or limiting pizza to one slice.” Schedule one weekly indulgence to look forward to, and give yourself one spontaneous splurge for whenever you really want it, Wendy suggests.

There’s a right way to exercise.

Working out burns calories and fat, and boosts your metabolism by building muscle. But those trying to lose weight are notorious for overestimating the number of calories they burn and underestimating the amount they take in. Unfortunately, your system is biologically programmed to hold on to extra kilos, says Dr Louis Aronne, a professor of metabolic research and director of the Comprehensive Weight Control Center at Weill Cornell Medicine in the US. This means that when you start exercising, your body senses the deﬁcit and ramps up its hunger signals, says a review of weight loss studies. If you’re not diligent, you’ll eat everything you burn and more. Use it to lose it. Cardio gets all the exercise glory, but strength and interval training are the real heroes. They help you build lean muscle, which in turn increases your metabolism and calorie-burning ability, says Lance Dalleck, an assistant professor of exercise and sport science at Western Colorado State University in the US. His advice: Every week, strength-train for two to three days. For the best results, also do three to ﬁve cardio sessions that burn 250 to 400 calories each. For great workouts, check out The Super 7 top calorie-crushing moves in our Get Fit section.

THE TRUTH ABOUT WHOLE GRAINS

They have more ﬁbre than reﬁned grains, so they’re better for you – but they won’t help you lose weight. Wholegrain bread, cereal and pastas have roughly the same amount of calories as their more processed counterparts, and are as easy to binge on, says Dr Caroline Apovian, director of the Nutrition and Weight Management Center at the Boston Medical Center in the US and author of Outsmart Your Metabolism to Lose Weight – Up to 20 Pounds in 21 Days! Keep your total grain intake to about three servings a day, which is half a cup of pasta, a cup of cereal, and one slice of bread.

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Don’t overreact to mild hunger.

Some women have a hard time losing weight because of hunger anxiety. To them, being hungry is bad – something to be avoided at all costs – so they carry snacks with them and eat when they don’t need to, Brooke explains. Others eat because they’re stressed out or bored. While you never want to get to the point of being ravenous (that’s when bingeing is likely to happen), a hunger pang, a craving, or the fact that it’s 3pm should not send you racing for the vending machine or obsessing about the energy bar in your purse. Ideally, she adds, you should put off eating until your stomach is growling and it’s difficult to concentrate. Use it to lose it. When you feel the urge to eat, use the HALT (Hungry, Angry, Lonely, Tired) method, Wendy suggests. Ask yourself: Am I really hungry? Or am I angry or anxious, lonely or bored, or tired? If you’re still not certain, try the apple test. “If you’re truly hungry, an apple should seem delicious. If it doesn’t, something else is going on,” says Robin Frutchey, a behavioural therapist at Johns Hopkins University Weight Management Center in the US. In that case, give yourself a pep talk instead of a snack. “If hunger isn’t the problem, food isn’t the solution,” Deborah says. “There are a lot of other ways to deal with boredom or anxiety – like going for a walk, hitting the gym, or texting a friend – and those things have zero negative consequences.”

SHAPE APRIL 2016 | SHAPE UP SPECIAL |

Shape Up Special

Not all calories are created equal.

Protein, produce, and plant-based fats are your weightloss trinity.

Here’s why: • Protein ﬁlls you up. You need it to build lean muscle, which keeps your

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metabolism humming so you can torch more fat, Dr Aronne says. People in a weight loss programme, who ate double the recommended daily allowance for protein (about 110g for a 68kg woman), lost 70 per cent of their weight from fat, while people who ate the recommended daily

allowance lost only about 40 per cent, one study found. • Produce is packed with ﬁlling ﬁbre. “It’s very difficult to consume too many calories if you’re eating a lot of vegetables,” says Dr Apovian. Case in point: Three cups of broccoli is a lot of food, yet only 93 calories. Fruit is another story. It can be easy to overeat and can contain a lot of calories from sugar, so be sure to monitor your intake. • Plant-based fats like olive oil and those in avocados and nuts are healthy and extra satiating. “Low-fat diets make people irritable and feel deprived because fat tastes good and keeps you full,” Dr Apovian says. Use it to lose it. Aim to incorporate each of the three Ps into every meal and snack. People who eat protein throughout the day are able to keep weight off, according to a study in the American Journal of Clinical Nutrition.

MAIN PHOTO SERGE KROUGLIKOFF/CORBIS FRIES CASPAR BENSON/FSTOP/CORBIS

The mechanics of weight loss are pretty simple: Take in fewer calories than you use for energy. But the kind of food you eat makes all the difference. “A calorie is not just a calorie,” Dr Aronne says. Processed food that’s high in saturated fat and refined starch or sugar can cause inflammation that disrupts the hormone signals that tell your brain you’re full, he explains. The result: You eat a lot more. Plus, studies show that junk food can be addictive; the more you eat it, the more you need to get the same feel-good effects. “One handful of potato chips won’t cut it any longer, so you keep eating and eating,” Robin says. Use it to lose it. Clean up your diet. Whole, unprocessed foods, including vegetables, lean protein and healthy fats, will fill you up and give you the biggest nutritional bang for your calorie buck. In a few weeks, as your brain starts receiving regular hunger and fullness signals once again, you’ll notice that you feel less hungry overall and naturally start cutting back on the amount you eat, Dr Aronne says. While you’re at it, log each meal. Keeping a daily food diary (there are tons of apps for this) leads to significant weight loss because it makes you accountable, research shows. One study published in the American Journal of Preventive Medicine found that people who kept daily food records lost about twice as much weight as those who didn’t.

In addition to meat, poultry and seafood, other good sources are beans, lentils, eggs, tofu, and yogurt. As for fat, keep portion sizes in check by measuring out salad dressing, oil, and nut butters (shoot for one to two tablespoons). Finally, eat veggies or a little fruit at every meal. People who did that consumed 308 fewer calories, but didn’t feel any hungrier than when they didn’t eat more produce, a study in the journal Appetite noted.

Meal skipping, juice fasts and crash diets will backfire. Always.

When you lose weight on a fast or crash diet, you don’t learn to eat

healthier, adjust your portion sizes, or deal with whatever is triggering your overeating in the ﬁrst place, so the kilos quickly return, Robin says. The physical damage goes deeper. “The worse the quality of a diet or the more restrictive it is, the more you end up burning precious muscle to supply energy,” Dr Aronne says. “You’re losing muscle instead of fat, so the weight loss is just an illusion of success.” Use it to lose it. Depending on how much weight you need to drop and how much you currently eat, try to cut 500 to 1,000 calories a day through both diet and exercise, Robin advises. Limiting yourself to about 1,500 calories a day won’t leave you starving, but it will help you see motivating changes on the scale.

How you eat is as important as what you eat.

In order for your brain to register that you’re full, you need to focus on what you’re eating. “Physical satiety is closely tied to psychological satisfaction,” Deborah says. “People tell me all the time how difficult it is for them to lose weight because they love to eat, yet they never concentrate on their food. They eat while watching TV, reading, driving, and working.” No wonder research shows that eating when you’re distracted results in consuming a signiﬁcant number of extra calories a day. Use it to lose it. Sit down whenever you eat and preferably at a table. “If you ask someone to recall what she ate in a day, she’ll forget most of the food she consumed standing up,” Deborah says. SHAPE APRIL 2016 | SHAPE UP SPECIAL |

Shape Up Special

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Turn off the TV or computer, put down your phone, and look at your food. Smell it. Chew slowly, and don’t put another bite on your fork until you swallow. When women ate lunch this attentively, they consumed 30 per cent less when snacking later than those who listened to an audiobook at lunchtime, according to a study in the British Journal of Nutrition.

Weighing yourself really works.

MAIN PHOTO LILY BLOOM/CULTURA/CORBIS NUTS ANTHONY HILL/JOHNÉR IMAGES/CORBIS

The scale provides the best evidence about whether your efforts are paying off, Deborah says. Seeing the numbers tick up or down or stagnate is motivation to keep going – or to rethink your approach. A 2015 study at Cornell University in the US found that daily weigh-ins helped people lose more weight, keep it off, and maintain that loss, even after two years. Use it to lose it. Step on the scale at the same time every day for the best results. If your weight shoots up several kilos from one weigh-in to the next, don’t freak out. Eating a lot of salt the night before or having your period is the likely culprit. The number should return to normal in a day or two. It’s a steady climb that you need to do something about.

Too much stress and too little sleep are your enemies.

When you’re tired and frazzled, your body cranks up the production of cortisol, the stress hormone that can cause carb cravings, Robin says. Not getting enough sleep also boosts your levels of ghrelin, a hormone associated with hunger, while suppressing leptin, a hormone that signals fullness and satiety. People on a diet, who slept only ﬁve and a half hours a night for two weeks, lost 55 per cent less fat and were hungrier than those who slept eight and a half hours, according to a study in the Canadian Medical Association Journal. Use it to lose it. Prioritise sleep, aiming for seven hours or more a night, which research shows helps lower stress. And

make sure you’re getting quality zzz’s. If a snoring spouse or ﬁdgety cat wakes you up frequently throughout the night, you may end up getting the equivalent of just four hours of sleep, according to a study from Tel Aviv University in Israel. Keep pets out of the bedroom and use a white-noise app to drown out snoring.

You will hit a plateau but you can bust through it.

As you slim down, your body releases much less leptin, the fullness hormone. “If you lose 10 per cent of your body weight, leptin drops by about 50 per cent,” Dr Aronne says. “Your brain is programmed to think you’ve shed more weight than you actually have, and it tells your body it needs more food and should burn fewer calories.” That’s why plateaus happen and make maintaining weight loss so difficult. In addition, when you’re lighter, you require fewer calories for energy. “You might have burned 100 calories taking a walk before, but now your body needs only 80 calories to go the same distance,” Robin explains. Use it to lose it. We’ll reiterate: If you’re not strength training, start right now! Building muscle can raise your metabolism to help you overcome a plateau, Dr Aronne says. To keep your body challenged and burning calories, incorporate new moves and more intense intervals into your workouts or add another sweat session to your weekly routine. Alternatively, cut an extra 100 calories or so a day from your diet. Now that you’ve lost weight, your body simply doesn’t need as much fuel. Still stuck? Try eating carbs last at every meal, after your protein and vegetables, Dr Aronne suggests. His research shows that doing so will reduce your blood sugar by almost 40 per cent. “Blood sugar inﬂuences weight,” he explains, “so this strategy could help.”

FOODS THAT HELP YOU LOSE WEIGHT

● NUTS Your body doesn’t absorb all the fat or calories in nuts, experts say. This has to do with the way they’re digested. The fat you do get is combined with protein and fibre, which are a super-satiating trio. Studies show that people who eat hundreds of calories’ worth of nuts a day slim down successfully. ● SOUP As the non-creamy kind tends to have more water, it fills you up for a few calories, says Wendy. Research shows that having soup before lunch reduces the total number of calories you’ll eat during that meal by 20 per cent. ● BEANS The fibre and protein content keeps your blood sugar levels stable and creates a feeling of fullness. Those who include beans in their diet lose more weight and have smaller waists than those who don’t, according to research. ● YOGURT It’s rich in protein and calcium, which may help your body burn fat and also prevent you from absorbing some of the fat from other foods you eat. In addition, it is packed with probiotics, which research suggests may make your gut bacteria healthier and keep you from putting on extra kilos. ●AVOCADO The high content of healthy fat in this fruit gives it a creamy mouthfeel, so it’s extra satisfying to eat. It’s also loaded with fibre, so you stay full longer.

SHAPE APRIL 2016 | SHAPE UP SPECIAL |

Shape Up Special

THE

big divide You’ve lost weight and gotten healthy; he hasn’t. And that’s creating major problems between you. You need to navigate this tricky situation and come out stronger and happier.

BY COURTNEY RUBIN

his is how weight loss is supposed to work: You lose more enamoured of you than ever. But what really happens is very different if your guy is still eating

and drinking whatever he wants and hasn’t been to the gym in months. In this case, ending the tug-of-war between your new healthy lifestyle and his not-so-healthy one is complicated.

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PHOTO TIM TADDER/CORBIS

a lot of kilos, you feel amazing, and your partner is

I know this because I lived through it several years ago. After I worked hard to lose 36kg, my relationship with my boyfriend, Pete, started to get weirdly tense. One night, a chocolate tart he brought home sparked a ﬁght that had been brewing for a while. I’d tried to refuse a piece of the tart nicely. “Why can’t you share dessert with me?” Pete asked as we glared at each other. My weight maintenance did include the occasional dessert, of course, but I’d been eating too many of them recently, and frankly, I could live without chocolate tart. It had taken a long time to train myself out of the habit of eating something I didn’t want just to be polite or because it was there. But Pete wasn’t content with a “no, thanks”. In his view, he’d done something thoughtful, and I was spurning it. We both went to bed angry. And that was just one of the many things we clashed over. Though he’d been a college athlete, Pete had stopped working out, something I did religiously ﬁve mornings a week. It became more and more of a struggle for me to exercise because he was always trying to convince me to stay in bed for a few more minutes. He also chose to eat as if he were still burning calories like a college athlete – potatoes were his favourite vegetable, and he slathered butter on everything. Obviously, I couldn’t eat that way, and it was tough to be tempted constantly. Relationship problems that erupt after one partner loses weight and the other sticks to his or her bad habits are far more common than most people realise, researchers say. In fact, a 2014 study at North Carolina State University in the US found that when one partner lost at least 14kg, many couples experienced negative consequences, including arguments over food, nagging about diet and exercise, and annoyance

about the time consumed by workouts and food prep. This is such a contentious issue because even small disruptions in a relationship’s routine force us to adjust our expectations and sometimes our behaviour, experts say. “Every relationship is a closed system,” explains the study’s co-author Lynsey Kluever Romo, an assistant professor of communication at North Carolina State in the US. “We have a certain understanding of how things will be. When one element changes, it throws everything off and can create conﬂict. People think: ‘I signed up for wings and beer, not for this’.” Of course, compromise is a given in any romantic relationship. Couples have to resolve plenty of issues, such as moves and job changes; weight loss is just another one to tackle. Here’s how to work things out with your guy without sacriﬁcing your new lifestyle:

Tell it like it is First and most importantly, make sure he understands why you lost the weight. He may be secretly worried that you’re ready to ditch him for another man now that you’re slimmer and more gorgeous than ever. Make it clear to him that your new habits are about your own well-being, not about dissatisfaction with your relationship. “You lost the weight to get healthier, feel good, and live longer, and those are some of the most important reasons there are, period,” says Charlotte Markey, a professor of psychology at Rutgers University in the US, who is studying weight loss in couples. Tell him that, and it should set his mind at ease.

Keep your eyes on the prize As much as you might want to turn your guy into your exercise buddy, you can’t do that unless he’s open SHAPE APRIL 2016 | SHAPE UP SPECIAL |

Shape Up Special

to it. “Trying to force someone to be healthier almost never works,” says Judith Beck, president of the US-based Beck Institute for Cognitive Behavior Therapy and the author of The Beck Diet Solution: Train Your Brain to Think Like a Thin Person. “He knows he should exercise and eat less. He doesn’t want to, or he would have done it already.” Better for you to accept him the way he is, Judith says, and focus on your own goals. With any luck, he’ll eventually be inspired by your achievements and decide to join you.

Don’t assume he’s trying to sabotage you He brought home ice cream again. It might seem like he’s out to tempt you, but in fact, he may have no hidden agenda. After all, he hasn’t been on a diet and thinking about weight loss 24/7 as you have, so he’s not used to carefully considering every food he buys. If he did do it on purpose, accusing him of that makes it tough to have an honest conversation because he’ll be on the defensive and you’ll be looking for evidence that you’re right instead of really listening to what he has to say, Lynsey explains. Instead of demanding “Are you trying to make me fat again?” go with “I noticed you’ve been bringing home ice cream a lot lately. You know I’m trying not to eat that, and having it in the house makes it really hard for me to stick to my diet. Can we talk about this?” Then ask him why he’s buying the treat. If he says he simply wants ice cream, suggest that he choose a single-serving size from now on. But if he admits that he’s doing it in the hope that you’ll eat it with him, Lynsey advises asking him how he really feels about your weight loss. Say something like “I get the sense that you aren’t a fan of my losing weight. Is there any truth to that?” He may be feeling left out or neglected because you’re spending a lot of time at the gym. Remind him of your reasons for slimming down and take the opportunity to brainstorm foods you can eat together and both enjoy.

Compromise a little . . . If you ask him to keep chips out of the house, reciprocate by letting him choose what’s for dinner. He wants pizza? Fine. Keep your portion healthy by adding a salad and sticking

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better do things that will make him happy’,” she explains. But if you approach it that way, it means you’ll eat his French fries when he pushes them on you and stay home watching the game when you really want to be out running, and you’ll resent him for it. Instead, if you tell yourself, “This is incredibly important to me; I know he’s unhappy, but he’ll get over it, and this is part of the give and take of a relationship,” then you’ll be more likely to do what’s right for you, Judith says. “Aim for a solution that allows you to stick with your new habits – hopefully one that he can get behind, too.”

Realise that sometimes you can’t work it out to one or two small slices. If he says he wants to see a movie, great. Just tell him you need to do your workout ﬁrst, and then the two of you can hit the multiplex. Pete and I declared a truce by agreeing that we would have dessert in restaurants only, so it wouldn’t be around the house. If I decided I didn’t want any, I would order tea so he wouldn’t have to eat alone. It’s all about meeting in the middle.

...But know when to stand your ground That said, when negotiating with your partner, whether it’s about carving out time on Saturday to ﬁt in a workout or deciding what restaurant to go to, be sure to keep your own interests foremost in mind, Judith says. “In order to avoid a ﬁght, women will sometimes think: ‘He’s upset; I guess I’d

If he continues to be difficult, it may be time to consider whether you really want to be with a man who needs to control you. Know, too, that you’re not alone: Some couples in the North Carolina State study split up because of weight-loss issues. “Why would you want to be in a relationship in which you’re not supported and encouraged to be healthy? If he’s annoyed that you’re taking care of yourself, what does that say about him and how much he cares about you?” says therapist Karen Koenig, author of Nice Girls Finish Fat: Put Yourself First and Change Your Eating Forever. If you conclude that he’s just not going to be there for you, walking away may be preferable, as hard as that is to do. “If he can’t get on board or at least be supportive of you, I think there’s a really deep-seated problem in the relationship,” Charlotte says. “In that case, you need to do what’s smartest and healthiest for you.”

Shape Sports Awards 2016

SPORTS

AWARDS

TEXT ESTELLE LOW COORDINATION SUMMER LEE MAIN PHOTOS JOE MORAHAN/CORBIS

2016

Every year, we put the latest crop of shoes, apparel, swimwear and gadgets to test. Check out this season’s top performers. At Shape, we are on a constant quest to improve your fitness wardrobe – not just to make you look good, but also to turn your workout from meh to wow. Yes, wearing the right stuff can make a huge difference to your get-fit routine. Think about it: What if you had a pair of well-cushioned running shoes that would push you to clock more kilometres, supportive bottoms that let you finish faster, a comfy bra that makes you want to go all out, and a trusty activity tracker that helps you train more efficiently? This year, we reviewed close to 100 shoes, tops, bottoms, sports bras, swimsuits and gadgets, to see which ones are worth shelling out for. After a month of running, cycling, swimming, HIIT, dancing and jumping around, we present these 19 stellar products that earned our testers’ sweaty stamp of approval.

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footwear

2016 Slip into these shoes – you’ll want to go farther and faster.

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BEST FOR SPEED MIZUNO WOMEN’S WAVE SAYONARA 3 ($189) With responsive mid-foot cushioning, these are go-to shoes for sprints. Large, open mesh around the front keeps feet aired and dry.

BEST FOR STABILITY

NIKE AIR ZOOM STRUCTURE 19 ($199) Those with wide feet will love the roomy toe box. The medial post also helps to prevent feet from rolling inwards during a run.

BEST ALLROUNDER MIZUNO WOMEN’S WAVE RIDER 19 ($189) The ﬂexible soles and soft cushioning gave our tester one of her most enjoyable runs ever.

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AWARDS

2016 BEST CUSHIONING NEW BALANCE VAZEE BREATHE ($169) Firm cushioning with lots of rebound helped our tester clock a longer-than-usual run, while the perforated upper half kept her feet well-ventilated.

BEST FOR MINIMALIST RUNNING

ASICS 33-FA ($169) Our tester loved the sock-like ďŹ t and how this shoe gave her a good feel of the ground, while providing gentle cushioning.

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footwear

BEST GYM SHOES

SKECHERS GOFIT 3 ($139) Flexible, grippy soles make these superb for interval training and dance ďŹ tness workouts.

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SPORTS

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apparel

2016 When you put these on, there’s no fuss – just plenty of support, breathability and freedom to move.

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BEST HIGH-SUPPORT SPORTS BRA ADIDAS WOMEN SUPERNOVA ($65) Our tester’s rave: “This helped to reduce bounce without being constrictive. It didn’t feel stuffy during my run, and it didn’t cut into my shoulder blades like some high-support bras do. Love the great coverage too. Must buy!”

BEST MEDIUMSUPPORT SPORTS BRA

NIKE PRO CLASSIC ($59) Stretchy jersey fabric lets you move freely, and wicks away moisture quickly so you’ll stay dry.

SPECIAL MENTION SPORTS BRA TRIUMPH TRIACTION SPORTS TOP ($79.90) This bra comes with adjustable straps for a customised ﬁt, back hook-and-eye closure for easy removal, and cushioned shoulder straps for extra comfort. Said our tester: “I felt at ease and my boobs were adequately supported during my gym workouts. Every girl should own one of these!”

BEST SLEEVELESS TOP COTTON ON BODY TRAINING TANK TOP ($24.95) “Top marks for the soft and airy material! The wide arm holes let me swing my arms freely without overexposing myself,” our tester said.

BEST SLEEVED TOP SKECHERS GODRI SHORT SLEEVE TOP ($59) Lightweight and breathable, with mesh sleeves, this top will prevent you from overheating under harsh workout conditions.

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SPORTS

AWARDS

apparel

2016

BEST TRAINING SHORTS

BEST RUNNING SHORTS ADIDAS WOMEN’S RUNNING M10 GRAPHIC SHORTS ($45) These snazzy, moisture-wicking shorts have a hidden drawcord for a secure ﬁt, plus an inner pocket in which to stash your keys.

BEST LONG TRAINING BOTTOMS REEBOK ONE SERIES ACTIVCHILL CRAZY CAMO TIGHTS ($99, Stadium) This ﬁtted bottom didn’t budge a bit during our tester’s twists and jumps during her HIIT workout. Plus, the breathable fabric kept her dry throughout.

ZOOT WOMEN’S PERFORMANCE TRI 6 INCH SHORTS ($119, Outdoor Venture) Great for running, swimming and cycling, this quick-drying bottom has compression panels that support the thigh muscles, and a wide, ﬂat waistband that hugs the hips without nipping skin.

BEST LONG RUNNING BOTTOMS NIKE EPIC LUX WOMEN’S RUNNING CROP ($149) Our tester swears by its performance: “Thanks to the snug, supportive ﬁt, I ran faster and for longer than usual. The mesh fabric behind the knees helped me stay cool and dry.”

BEST TWO-PIECE SWIMWEAR BILLABONG SAHARA SEA CROP TOP AND TROPIC BOTTOM ($59.90 for top; $45.90 for bottom) Gorgeous ﬂoral print aside, the high-neck top prevents nip slips and gives your girls sufficient support, while the bottom rests snugly on your hips.

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BEST ONE-PIECE SWIMWEAR SPEEDO FIT PINNACLE XBACK SWIMSUIT ($95.90, Stadium) In our tester’s words: “A perfect blend of style and function. The design made my waist look slimmer, compression panels at the obliques reminded me to engage my core, and the cross-back straps enabled me to swim freely while holding the swimsuit in place.”

gadgets

These waterresistant devices are easy to use and comfortable on the wrist.

BEST SPORTY SMARTWATCH

PEBBLE TIME ($329, Challenger) Perfect for time-strapped travellers. Raised buttons on the side allow you to operate the watch without having to look at it, and the coloured electronic paper display makes data readable even under strong sunlight. Best of all, this Android- and iOS-compatible watch lasts up to seven days on a single charge â&#x20AC;&#x201C; a feat compared to other smartwatches.

BEST ACTIVITY TRACKER

POLAR A360 ($299, www.polar.com) Going beyond steps taken, distance covered and calories burnt, this activity-tracking watch also comes with a built-in heart rate monitor, so you can monitor your workout intensity. Its intuitive touchscreen interface and user-friendly app score bonus points.

SHAPE APRIL 2016 | SHAPE SPORTS AWARDS |

POLAR BEST ACTIVITY TRACKER

OUTDO YOURSELF More than a tness tracker that logs your workouts, steps, calories burnt and sleep patterns, the Polar A360 is a smartwatch that monitors your heart rate, too. When you hit the gym, do you know how intense your workout is? And how much harder you have to go at it to optimise fat burn or improve your performance? Well, it depends on your heart rate during exercise, as well as its maximum heart rate – calculated by subtracting your age from 220. Instead of strapping a heart rate monitor around your chest, you can now measure your heart rate accurately by wearing the Polar A360, a tness tracker-cum-smartwatch. With a soft, silicone wristband (2.35cm wide and 1.35cm thin), the Polar A360 is so sleek, you won’t mind having it on all the time. Plus, it’s waterproof to a depth of 30m and has a battery life of up to two weeks with a full charge. This allows you to track your activity from morning to night for as long as 14 days and train for an hour per day. The iOS- and Android-compatible device vibrates when you have incoming calls, messages, calendar alerts, and social media notications, as well as when you’ve been sitting for too long. Your physical activities are constantly tracked, with data displayed on a high-resolution colour touchscreen. Using the Polar Flow mobile app, you’ll get an in-depth analysis of your daily, weekly and monthly activity. When working with a trainer, Polar Flow for Coach lets you share workout information via the Polar Flow web service and receive feedback. You can even share live heart rate data with gym instructors during tness classes. Need more guidance? The Polar A360’s Smart Coaching feature helps you to chart tness goals and shows you the best ways to achieve them.

Priced at $299, the Polar A360 (in small, medium and large sizes) comes in black, white, pink and blue. Interchangeable wristbands, sold separately, come in the above-mentioned hues and neon green. To purchase, visit www.polar.com/sg-en.

SKECHERS BEST GYM SHOES

PUMPED UP KICKS Train mean at the gym with the feather-light Skechers GOt 3!

To work up a good sweat, you need the best gear. Comfort and performance are key, and the all-new Skechers GOt 3 crosstraining sneakers are here to meet those needs. Perfect for gym use, these have soft, bendy soles made with Skechers’ trademarked Goga Mat Technology. The insoles ex with your feet’s natural movement to allow for smooth heel-totoe transition during interval training or dance workouts. The ultra-lightweight shoes also provide good medial and lateral support and stability to avoid overpronation. Capping it all off is a mesh and synthetic upper so feet can breathe easy while you go hard at your sweat sesh. When you’re done with your tness goals for the day, just slip these off and let them air-dry – the antimicrobial footbeds will do the rest and keep your shoes fresh for tomorrow’s workout!

The Skechers Got 3 ($139) comes in two colours and is available at all Skechers outlets. Check www.skechers.com.sg for store listings.

TRIUMPH SPORTS BRA REVIEWERS ALSO LOVED

GO ALL OUT Feel fully supported during any workout with Triumph’s Triaction 010 line.

We know Triumph for its exceptional line of dependable and sexy everyday lingerie. Not surprisingly, the brand’s comprehensive designs also include a stellar range of support underwear for the active. Building on its expertise, Triumph’s Triaction 010 range has several notable winning points. The sports bra and panty are made with breathable antibacterial fabric, preventing odours and drawing sweat away from your body and to the surface where it can evaporate quickly. Designed with comfort and t in mind, the sports bra’s extra-wide adjustable straps are complemented by a broad underbust band for maximum support and a cushy t. The sturdy build also means you can go hard at tennis, step aerobics and fast-paced ball games. For maximum range of movement, the bra has a racerback that prevents the straps from restricting the shoulder blades as you make those wide arm circles or do your pull-ups. A nice extra detail is the back hook closure. The soft and smooth material feels comfortable against skin to prevent chang, and it’s sleek cut makes it discreet under your slim-tting gym clothes, too. Another thing you will appreciate is how lightweight this bra is. In fact, you’ll barely notice it during your workout!

The Triumph Triaction Sports Top ($79.90) is available at selected department stores. New colours will be available in August.

Get Fit SCULPT YOUR BEST BODY EVER!

PHOTO PETER MULLER/CORBIS

Class action

Gym bound? Hit up a group workout for a contact (exercise) high. In a new study by the University of Oxford in the UK, exercisers who warmed up in sync with someone else increased their speed and endurance more than when they were moving to their own rhythm. “The presence of others may actually reduce the discomfort of working out, allowing you to push harder,” lead author Arran Davis explains. “It may also lead to an extra boost of endorphins, because you feel empowered by the people around you.” Take your pick: The perk should work for any sweaty class you choose, whether boot camp or zumba.

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“It’s not about being the best; it’s about REPEAT being your best.”

AFTER ME

SKYLAR DIGGINS, AMERICAN BASKETBALL STAR VIA TWITTER

Dumbbells can pump up your vitamin D

6AM 74 | GET FIT | SHAPE APRIL 2016

THE BEST AB EXERCISE YOU SHOULD BE DOING

Pilates is great for sculpting the core – and making you look taller and leaner. But if you really only have time for one tummy-toning move, make it the plank, says Claudel Kuek, CEO and founder of Powermoves Pilates in the Park. Do this on alternate days to start seeing a difference in your middle: • Lie face down with legs extended, forearms resting on a mat, shoulder-width apart and hands in ﬁsts. Tighten the abs, tuck toes in and lift the hips off the mat so your body forms a straight line from head to heels. Make sure the abs are engaged throughout the exercise, while keeping your eyes down, neck long and shoulders relaxed. Hold for 30 seconds while breathing normally and then lower to start. Rest, then repeat ﬁve times.

The time at which the most consistent of exercisers slot their workouts, according to data from Jawbone activity trackers. The least consistent tend to exercise after 6pm. Your lesson: Stuff happens during the day to derail your best sweat intentions, so set your alarm for early in the morning and get it out of the way.

MAIN PHOTO CLAIRE BENOIST PROP STYLING ALMA MELENDEZ PLANK ANTONIO SABA/CORBIS

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

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PHOTO HERO IMAGES/CORBIS

PAY LESS FOR THAT GYM MEMBERSHIP That woman next to you in your group strength class? She’s probably paying slightly different monthly dues. So, if you haven’t tried to talk your way into a better membership deal, you should. I spoke with Jeanette Pavini, a consumer reporter and savings expert, and Pamela Kufahl, director of content for www.clubindustry.com, which focuses on the health club business. Both say that, outside of boutique studios, there’s typically some wiggle room when it comes to gym membership prices. Here are their top tips to save. BY JACLYN EMERICK

● EYEBALL THE COMPETITION Find out what comparable clubs (equally swank or equally budget) in your area charge and what services they include, Pamela suggests. “Also, learn what promotions they’ve offered before, so you’ll have a better idea of how low they’re capable of going,” Jeanette says. Dig this up by reading their past social media posts or blogs. ● FORGET THE SIGN-UP FEE When you’re meeting with the membership rep, ask if he or she can drop the joining fee. Most clubs have these and they can be as pricey as $1,000 for high-end facilities. The fees

go towards things like paying the salesperson’s commission, defraying the cost of setting up your account in the billing system, and discouraging people from coming in and joining for just one month, Pamela says. Sometimes, clubs will waive the initiation, especially during holidays. If that’s the case, ask the manager to give you a call when that’s happening, and wait until then to sign on, Jeanette says. ● TACKLE THOSE MONTHLY DUES Next, explore your options for getting the monthly cost down a little. If your schedule allows for it, ask if you’re eligible for a reduced monthly fee if you restrict your membership to coming solely on days or during times when the gym is least crowded, Pamela says. Or check if

the club will offer a lower monthly price if you sign up with your spouse or roommate. You could also be eligible for lower dues if you’re a student or part of a company that has a corporate deal. Another option is to wait until business is slow, when salespeople may be willing to lower fees in an attempt to boost traffic. ● KNOW THE TRAPS Gym memberships are like apartment leases: The costs can go up every year. “If you have worked out a negotiated rate, know its duration,” Pamela says. Some memberships renew automatically, so if you plan to belong for just one year, make sure you cancel it in time, Pamela says. JACLYN IS A US-BASED CERTIFIED PERSONAL TRAINER, SPINNING AND KETTLEBELL INSTRUCTOR, AS WELL AS SPORTS AND EXERCISE NUTRITION COACH.

SHAPE APRIL 2016 | GET FIT |

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Tone and torch Meet the gym ball that will give you a cardio-strength, power-packed workout.

You’ve probably noticed them at the gym and just figured they were medicine balls. But discover the toning tricks that only the slam ball can do and you’ll be hooked on this cardio-strength miracle worker. Unlike other exercise balls, slam balls are made for both weightlifting and throwing – and are built to take a beating with a little bounce rather than a thud. That rebound helps give your reps a faster rhythm and fiercer fat burn. Slamming is simple: Pick up the ball, raise it overhead and throw it back to the floor with as much force as you can muster, explains trainer Curtis Williams, a former US National Football League player and Under Armour performance trainer who uses slam balls with many of his clients. Each throw is a full-body strength-and-cardio workout, Curtis says. “Because you have to go from crouching low to holding the ball high, and because you have to generate so much power to throw it from overhead back to the ground, you engage every muscle and spike your heart rate.” But there’s way more you can do with this ball than just slams. “It’s so versatile,” Curtis says. “You can twist,

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jump, throw and move naturally as well as in any direction with it as you target multiple muscles and improve your balance and coordination.” Every move you do ﬁres up your abs, targeting them either directly, as with weighted sit-ups, or indirectly, to help stabilise you through dynamic exercises. See and sculpt for yourself with Curtis’

Your workout INTENSITY Hard (RPE:* Shoot for eight or nine out of 10.) TOTAL TIME 30 minutes

TEXT CARLY GRAF PHOTOS BLUE JEAN IMAGES/CORBIS

YOU’LL NEED A slam ball – most gyms have them. If you’re not sure of the difference between this and a medicine ball, ask a trainer so that you’re using the right one. Curtis recommends a 3kg to 4kg ball for newbies and 4.5kg to 5.5kg ball for intermediate exercisers. If you’re advanced, go for a heftier 7kg to 9kg. Want your own? Get one for $35 and upwards from www.movementﬁrst. com.sg.

WARM-UP Jog in place, do jumping jacks, and then do squats for a total of two to three minutes. THE MOVES PLYO PRESS Stand with feet hip-width apart, holding ball at chest level with elbows bent. Jump as high as you can and land softly in squat (hip crease below parallel, knees pushing outwards, weight on heels). Hold squat as you press ball forward and then pull it back in. Jump, land in squat and repeat chest press. Continue squat-jumping? and pressing ball for 30 to 45 seconds. PUSH-UP TUCK Start on floor in plank with right hand on ball and left hand on floor. Pull right knee between elbows, then return to start. Switch sides; repeat. Then do push-up, bending elbows until chest grazes floor. That’s one rep. Do five to eight reps. Switch sides; repeat.

SLAM JUMP Stand with feet hip-width apart, holding ball at chest level with elbows bent by sides. Rise onto balls of feet as you bring ball behind head (elbows remain bent in front of you), then forcefully slam ball to ﬂoor in front of feet as hard as you can. Immediately jump as high as you can, tucking knees towards chest. Land softly, pick up ball and repeat as quickly as you can for 30 seconds. SIT-UP THROW Lie face up on ﬂoor with legs extended, holding ball on chest with elbows bent to start. Sit up, pulling knees towards chest and throwing ball straight up. Without moving, catch ball, then slowly (for a count of three) return to start position. That’s one rep. Do 15 reps. HOP TWIST Stand on right leg, lift left

leg behind you, rotate torso right and hold ball outside right hip with both hands. Hop left, landing on left leg, rotating torso left, and reaching slam ball up and over to outside of left hip while kicking right leg behind you. Without moving upper body, jump as high as you can and land softly on left leg. Switch sides; repeat. Continue alternating sides for 30 to 45 seconds. ARC SLAM Stand with feet hip-width apart, holding ball at chest level with elbows bent. Stand on tiptoes as you raise ball overhead. Rotate torso right, then squat as you forcefully slam ball to ﬂoor outside of right ankle (release ball at knee height). Stay in squat and pick up ball. Immediately stand, then switch sides; repeat. Continue alternating sides for 30 to 45 seconds.

HOW IT WORKS Complete the sixmove circuit three or four times, depending on how much time and energy you have for a sweaty workout that will torch more than 250 calories. Beginners, start slow, use a lighter ball and focus on form. As you become more experienced, increase the weight and push yourself to complete the circuit a full four times through. Aim to do this routine three times a week on alternate days. CALORIES BURNED: 254** *Rate of perceived exertion; see www. shape.com.sg/rpe for details **Calorie burn is based on a 63.5kg woman. SHAPE APRIL 2016 | GET FIT |

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THE SUPER

Here they are: the biggest calorie-melting moves you can do! Expert-chosen and lab-tested, these champion burners and ďŹ rmers will knock off the kilos, jolt your routine, and revamp your body in record time. How does that sound?

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SHAPE APRIL 2016 | GET FIT |

TEXT JACLYN EMERICK PHOTOS WARWICK SAINT HAIR CASEY GEREN/ABTP.COM FOR ORIBE MAKEUP BRIAN DUPREY/JUDY CASEY, INC., FOR NARS

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THESE MOVES WILL CHANGE YOUR WEIGHT-LOSS GAME. THEY ARE THE REAL DEAL, THE BODY-WEIGHT EXERCISES THAT WILL NOT ONLY BLOW THE ROOF OFF YOUR TYPICAL WORKOUT’S CALORIE BURN, BUT ALSO BUILD THE LEAN MUSCLE YOUR METABOLISM NEEDS TO STAY REVVED DURING THE OTHER 23 HOURS OF THE DAY.

That’s how long physiologist Michele

Olson, a Shape advisory board member and a professor at Auburn University at Montgomery in the US, has been studying exercises in the lab. Using a device called a metabolic cart

– each tester is fitted with a respirator-like mask attached by a tube to the hightech cart – Michele is able to quantify in calories the effort it takes to perform any exercise. “I use a computer program that lets me see exactly how much oxygen is being used,” she explains. “For every one litre of oxygen consumed by your muscles, five calories are burned.” The computer converts that info into METs (metabolic equivalents of tasks), the units that are used in the calorieburn formulas of apps, trackers and treadmills to calculate your calorie totals based on your specific body weight. Simply put, a MET is the measure of how much energy is required to complete a physical activity. Think of it like this: If one MET is equal to sitting on

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Burn, baby, burn!

This list was 25 years in the making.

the bus, then 10 are equal to sprinting for the bus. Michele also monitors muscle activity during each movement with electrodes she places on various body parts. “The voltage produced by the muscles is sent to a separate computer that tracks each contraction,” she says. In fact, that’s how we know these exercises are serious sculptors as well. Hundreds of tests analysing dozens of exercises later, the seven moves on these pages are the standouts for their ability to burn calories without using a single piece of equipment. You can mix and match them for a fast-andfurious routine or throw one or two into whatever workout you’re doing for the day. We’ll tell you how. Either way, in order to get the biggest burn, you have to give your all. “If you’re breathless and feel your working muscles have turned to jelly after 10 reps or by 30 seconds, that’s a good indication you’re there,” Michele says. And your slim-down goals? They’re ﬁnally within reach.

PLYO PUSH-UP

Make your push-up airborne and you’ll boost its benefits. Launching your upper body requires more muscle power and effort from your heart. This is a toughie, so before you try it, make sure you can do three to five classic push-ups with textbook form. Bend your elbows slightly when you land to absorb some of the impact. How to nail it: Warm up with a set or two of regular push-ups first. A good goal is to try to get through two to three sets of three to five reps, Michele says. Start on floor in plank on palms. Push into palms to explode body off floor (feet stay planted), clapping hands if possible. Land in start position with elbows soft. Repeat.

burns calories /minute Daquini sports bra (www.daquini.com). Athleta leggings (www.athleta.com). Nike sneakers (www.nike.com). SHAPE APRIL 2016 | GET FIT |

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burns

HIGH-KNEES SPRINT

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calories /minute

Run in place as fast as you can, pulling your knees up as high as you can. “It’s so fast-paced that it shoots your heart rate up in seconds,” Michele says. This is because you have to call on the big glute muscles to hoist your legs and keep you moving quickly, she explains. And don’t let those arms just swing. Pump them with all the power you can manage. That will help you pull your knees higher and activate upper-body muscles, turning this into a total-body all-in-one workout. How to nail it: Run in place, pulling knees towards chest and vigorously pumping bent arms. Michele says to do this sprint in bursts so you can reset between sets to hit each one a little harder. Do 30-second rounds after each tone-up move in your workout, or start a session with four or ﬁve rounds of 30-second sets.

Lorna Jane bra top (www.lornajane.com). Onzie leggings (www.onzie.com). Nike sneakers.

Fabletics sports bra (www.fabletics.com). Nike tank top. Monreal London shorts (www.monreallondon. com). Nike sneakers (similar styles at www.zappos.com).

SPEED SKATER LUNGE

Of all the moves Michele has ever studied, this yielded the biggest burn; it even beat running at an 11km per hour pace. “Plus, you’ll activate all your posterior muscles,” Michele says. How to nail it: For a monster burn, try Tabata skaters: Standing, jump right foot right, bending left leg and crossing it behind the right to land in deep lunge with right leg bent 90 degrees, and on ball of left foot, with leg slightly bent (keep butt as low as possible). Reach left arm across body to touch ﬂoor in front of right toes (to make it easier, touch right shin or just reach right). Switch sides; repeat. Continue quickly, alternating sides. Give it your all for 20 seconds, then rest for 10. Do eight cycles. Michele found that this style of programming can double your metabolic rate – and it’s over in a short four minutes.

burns calories /minute

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American Apparel cropped top (www.americanapparel. com). No Ka ’Oi shorts (www.net-a-porter.com). Reebok sneakers (www.reebok.com).

burns calories /minute JUMP-SWITCH LUNGE

This tones the hell out of your abs, butt and legs with each rep. If you swing your arms overhead, it ﬁres up your shoulders, arms and lower back as well, Michele says. The reason it’s such a calorie gold mine: “You’re hoisting the large muscles of your core and lower body up from dead weight, then landing and absorbing it all into your legs,” she explains. How to nail it: Standing, lunge forward with left foot, bending knees 90 degrees. Jump as high as you can, swinging arms overhead and switching legs mid-air. Land with arms by sides and right foot forward, immediately bending knees. Continue quickly, alternating sides. Do six 30-second sets or burn out one leg at a time with two sets of 10 reps per side.

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burns calories /minute PILATES TEASER

As far as abs moves go, nothing surpasses the teaser for calorie burn. And Michele found it to be 39 per cent more effective at targeting the rectus abdominis than a crunch and 266 per cent more effective at targeting the external obliques than a sit-up. “You’re pulling your upper body off the floor,” she says. “If you weigh 59kg, you’re lifting 29kg with your abs.” That’s why this is a bigger burner than the faster-paced bicycle crunch. How to nail it: Lie face up on floor with knees bent over hips and arms extended up with palms facing each other to start. Roll upper body upwards and extend legs until you’re sitting, and body forms a V with arms parallel to legs. Pause, then slowly roll upper body back down, one vertebra at a time, keeping legs in the air. When your shoulders reach the mat, return to start position. Repeat. Continue slowly. You can do this daily. Aim for three sets of five to 10 reps.

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SQUAT JACK

This supercharged version of a jumping jack sculpts the butt and thighs, as well as your shoulders, chest and abs. “I’m such a fan of this move because it’s a heartpumping plyometric, but with less impact than a lot of other explosive moves,” Michele says. “The deeper you squat, the more you load your core,” she says. “You’ll generate more jump power and sculpt your abs.” How to nail it: Standing, drop into squat, bringing ﬁsts in front of chest with elbows bent at sides. Jump feet wide, straightening legs and swinging arms out to sides and up to meet overhead. Continue quickly. This is another great move to do Tabata-style. Or go for one minute, rest for 30 seconds, and repeat that three times.

burns Aday sports bra (www.thisisaday.com). Vimmia leggings (www.bandier.com). Nike sneakers (www.zappos.com).

calories /minute 86 | GET FIT | SHAPE APRIL 2016

Michi tank top (www. trendysportsusa.com). Under Armour shorts (www.ua.com). Reebok sneakers.

BURPEE

burns calories /minute

No muscle is left idle during a burpee. “You’ll work your shoulders, back, chest, arms, abs, glutes, quads, hamstrings, and calves,” Michele says. Do 30 seconds of these and you’ll get the same metabolism-boosting effect as you would from a 30-second all-out sprint, according to a study in the Journal of Strength and Conditioning Research. How to nail it: From standing, crouch and plant palms on ﬂoor. Jump feet back to plank (keep abs tight, otherwise back will sag), then lower chest and thighs to ﬂoor. Press up to plank, then jump feet towards hands. Lastly, jump as high as you can (make sure feet are under shoulders before you launch), clapping hands overhead. Continue quickly. Start with three sets of 10, Michele suggests. Or cap off a workout with as many reps as you can manage to eke out.

SHAPE APRIL 2016 | GET FIT |

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Eat Right

FUEL YOUR BODY!

TEXT ESTELLE LOW AND SUMMER LEE PHOTO RADIUS IMAGES/CORBIS

An easy way to boost lung health You know that fibre is good for heart health, weight loss and bowel movement. Now here’s another reason to keep fibre-rich veggies, fruits, seeds and whole grains in your diet: It may keep lung disease at bay. In a recent US study, researchers found that people with a high fibre intake – more than 17.5g a day – had significantly better lung function than those who ate less than 11g a day. “Increasing fibre intake may be a practical and effective way for people to have an impact on their risk of lung disease,” says lead author Corrine Hanson, an associate professor of medical nutrition at the University of Nebraska Medical Center in the US. The authors believe that, besides its anti-inflammatory properties, fibre causes the release of natural chemicals that protect the lungs.

SHAPE APRIL 2016 | EAT RIGHT |

Eat Right News

SOUND BITE

YOUR NEW FAT BURNER

“Eat food. Not too much. Mostly plants.” MICHAEL POLLAN, AUTHOR OF IN DEFENSE OF FOOD: AN EATER’S MANIFESTO

This fat source will actually help you burn fat: ﬁsh oil. A new study by Kyoto University in Japan has found that it has the ability to transform fat-storing cells into fat-burning cells, which could help stave off weight gain in middle age. “People have long said that food from Japan and the Mediterranean contribute to longevity, but why these cuisines are beneﬁcial was up for debate,” adds senior author Teruo Kawada. “Now we have better insight into why that may be.”

Drink this amount of water half an hour before each meal in order to amp up your weight loss. Dieters who did so lost more than five times as much weight as those who skipped the sips. By filling your stomach, H2O may help you become satisfied more quickly at mealtime, the study authors say. SOURCE UNIVERSITY OF BIRMINGHAM

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WAYS TO SATISFY A SNACK ATTACK ●TIME IT RIGHT Eat every three to ﬁve hours, says US-based dietitian Stephanie Middleberg. Noshing more often than that means you’re not really hungry or that your last meal wasn’t big enough. And if you wait too long, you’ll be ravenous. ●SIZE IT RIGHT If you need a snack between breakfast and lunch, keep it at 100 to 150 calories. To bridge the much longer gap between lunch and dinner, which for many people is six hours or more, aim for 150 to 250 calories. ●PAIR IT RIGHT Whenever you snack on fruits or vegetables, add some protein and a little healthy fat to keep you satiated and help you eat less later on.

FISH OIL ENVISION/CORBIS PLANT NIGEL CATTLIN/VISUALS UNLIMITED/CORBIS WATER JAYME THORNTON/CORBIS

500ml

Eat Right Shop

CREME DE LA CREME

MOVE OVER, ICE CREAM! WE’LL TAKE THESE YOGURTS ANYTIME.

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Pauls All Natural Yoghurt ($3.05 for 200g)

Taste test Review This yummy yogurt is perfect as an extra dose of creaminess for overnight oats. Plus, it has the lowest calorie count of the lot!

Chobani Yogurt ($4.05 for 170g)

Taste test Review With a whopping 9.7g protein per 100g serving, this tangy made-in-America yogurt trumps the rest in this aspect.

TEXT DEBORAH LIN MAIN PHOTO FOODPHOTOGRAPHY EISING/THE FOOD PASSIONATES/CORBIS

Fage Natural Fat Free Greek Yogurt ($5.50 for 170g)

Taste test Review Possibly the best choice for weight watchers, this surprisingly ﬂavoursome yogurt is fat-free and low on both calories and carbs.

Meiji Bulgaria ($3.95 for a pack of two 110g)

Taste test Review Smooth with just the right amount of tart, this yogurt comes in individual tubs so you can resist the urge to overindulge.

Yoplait Yoplus Natural Yoghurt ($7.95 for 1kg)

Farmers Union Natural Pot Set Yogurt ($2.75 for 200g)

Taste test Review This brand’s Greek-style yogurts might be easier to ﬁnd in stores, but give this all-natural one a chance. It has no additives.

Mundella Yoghurt ($6.15 for 500g)

Five:am Organic Yoghurt ($12.95 for 700g)

Taste test Review We loved the thick, smooth consistency. Yummy as a spread on toast with fruits for a great breakfast treat.

TEAM SHAPE FAVE!

Danone Activia Pure Natural Greek Style Yoghurt ($15.45 for 900g)

SHAPE APRIL 2016 | EAT RIGHT |

Eat Right Quick & Healthy

EASY, HEALTHY, SLIMMING Master basic recipes – plus tricks to vary them – and you’ll always be just minutes from a nutritious meal. Full of lean protein and produce, these dishes will help you drop kilos deliciously. And you’ll still have time to hit the gym. (Recipes and variations at the end of story.)

Edamame Stir-fry With Miso This veggie dish is loaded with healthy plant-based carbs for steady, long-lasting energy. Thanks to the edamame, it’s also packed with protein to keep you feeling full and satisﬁed. INGREDIENTS ➔

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SCALLIONS

PURPLE CABBAGE

TOASTED SESAME OIL YELLOW PEPPER

B U C K W H E AT NOODLES

MISO

PA S T E

S O YA

SAUCE

GINGER

RICE

WINE

EDAMAME

VINEGAR

RECIPES REBECCA MILLER FFRENCH PHOTOS TED CAVANAUGH

RADISHES

CARROTS

CILANTRO GARLIC

SHAPE APRIL 2016 | EAT RIGHT |

Eat Right Quick & Healthy MUSHROOMS

H E AV Y CREAM

LEMON

OLIVE

S A LT & PEPPER

DIJON M U S TA R D

TARRAGON

GARLIC

CHICKEN STOCK

CHICKEN

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BREASTS

OIL

FOOD STYLING JAMIE KIMM PROP STYLING EMILY MULLIN/HELLO ARTISTS

A quick sear locks in juices so the chicken breast is perfectly tender and moist.

Tarragon-Lemon Chicken And Mushrooms

The protein in this meal will help you repair and build lean muscle to keep your metabolism revved. The creamy mushroom sauce gives depth and richness to the chicken without adding many calories. INGREDIENTS

SHAPE APRIL 2016 | EAT RIGHT |

Eat Right Quick & Healthy

Grain salads taste great – warm or cold. Pack any leftovers for a healthy next-day lunch. 98 | EAT RIGHT | SHAPE APRIL 2016

Farro With Greens, Beets, Walnuts And Feta

This sweet and savoury grain-based dish has a whopping 11g of ﬁbre to ﬁll you up. Unlike most grains, farro is high in protein and easy to digest so the body can better absorb its nutrients. INGREDIENTS ➔

KALE

CHICKEN BROTH

F E TA

SHALLOTS

WALNUTS

MAPLE

SYRUP

BRUSSELS SPROUTS

OLIVE

OIL

FARRO BEETS

BALSAMIC VINEGAR

S A LT

SHAPE APRIL 2016 | EAT RIGHT |

Eat Right Quick & Healthy

Edamame Stir-fry With Miso SERVES: 4 ACTIVE TIME: 15 MINUTES TOTAL TIME: 15 MINUTES > 225g buckwheat noodles > ½ small purple cabbage > 2 large carrots > 1 yellow pepper > 8 large radishes > 4 scallions > 2 tbsp rice wine vinegar > 1 tbsp soya sauce > 1 tbsp white or yellow miso paste > 2 tbsp plus 1 tsp toasted sesame oil > 1 garlic clove, minced > 1 tsp grated fresh ginger > 1 cup frozen shelled edamame, defrosted > ¼ cup cilantro leaves 1. Cook noodles according to package directions. Drain well, rinse with cool water and set aside. 2. While water for noodles is heating, prep the vegetables: Thinly slice cabbage. Using

Mix things up Replace the base. Substitute wholewheat spaghetti or your favourite grain for buckwheat noodles. Make it Chinese. Swop the vegetables: broccoli, snow peas, water chestnuts, and shiitake mushrooms instead of the cabbage, carrots, yellow pepper, and edamame. And switch cilantro to peanuts. Turn up the heat. For a spicier stir-fry, use sriracha instead of miso paste.

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vegetable peeler, shave carrots into long ribbons. Cut yellow pepper into 5cm matchsticks. Thinly slice radishes and scallions, including green parts. 3. Prepare dressing: In small cup, stir together vinegar, soya sauce, miso, one teaspoon sesame oil, garlic, and ginger. 4. In large skillet or wok, heat remaining sesame oil over high heat. Add cabbage and cook, stirring constantly, for one and a half minutes. Add carrots and pepper, and continue to stir-fry for another minute. Add edamame, radishes and scallions, and continue to stir-fry for one minute more. Turn heat off, pour soya-miso mixture over vegetables and, using tongs, gently toss to combine. Sprinkle with cilantro and serve over noodles. Nutrition score per serving 380 calories, 12g fat (1.5g saturated), 57g carbs, 14g protein, 6g ﬁbre, 625mg sodium

Tarragon-Lemon Chicken And Mushrooms SERVES: 4 ACTIVE TIME: 20 MINUTES TOTAL TIME: 30 MINUTES > 450g boneless, skinless chicken breasts > ¼ tsp kosher salt, plus more for seasoning > Freshly ground black pepper > 1 tbsp plus 2 tsp extra-virgin olive oil > 450g mixed mushrooms, such as shiitake, cremini, portobello, and button mushrooms > 1 lemon > 2 tsp Dijon mustard > ¾ cup chicken stock > 1 garlic clove, minced > 1 tbsp fresh tarragon leaves, plus more for garnish > 1 tbsp heavy cream

1. Place chicken between two sheets of parchment or wax paper, and use meat mallet or heavy pan to pound chicken until about 1cm thick. Season on both sides with salt and pepper. 2. In 30cm skillet over mediumhigh, heat two teaspoons oil. Add chicken, cook for one to two minutes, ﬂip and cook for another one to two minutes. Flip again, reduce heat to low, cover and cook for 10 minutes. Do not lift lid. Remove covered skillet from heat and let chicken rest for eight minutes more before serving. 3. While chicken cooks, slice mushrooms and halve lemon. Juice one lemon half and cut the other half into thin rounds. In small bowl, whisk together mustard and stock. In 23cm skillet, heat remaining olive oil over medium heat. Add mushrooms and cook for two

minutes, stirring constantly. Add lemon juice and cook for another three minutes. Add garlic, a few pinches of salt and stir. Reduce heat to medium low and let mushrooms cook undisturbed for ﬁve minutes. Add mustard-stock mixture and raise heat to high. Bring to boil and cook for ﬁve minutes.

Mix things up

4. Transfer chicken to plates and pour pan juices into boiling mushroom mixture. Continue to cook for about three minutes more or until slightly thickened. Stir in one tablespoon tarragon, cream, quarter teaspoon salt and pepper to taste. Spoon over chicken and garnish with lemon slices and tarragon.

Make a salad. Skip the mushroom sauce. Slice the cooked chicken breast and place it on shredded red cabbage and Swiss chard with thinly sliced apples and scallions. Serve with maple syrup dressing (two tablespoons balsamic vinegar, two tablespoons extra-virgin olive oil, two teaspoons maple syrup, two teaspoons Dijon mustard, one-eighth teaspoon kosher salt, and black pepper to taste).

Nutrition score per serving 234 calories, 10g fat (2.4g saturated), 7g carbs, 30g protein, 3g ﬁbre, 515mg sodium

Give it a South-western twist. Instead of mushrooms, toss in onions, green chillies and black beans. Replace the lemon with a lime and tarragon with cilantro. Eliminate the mustard, stock and cream.

Turn it into soup. Cut out the mushroom sauce. Once the chicken breasts are cooked, chop them up and add to a pot of vegetable or chicken broth along with chopped bok choy, microgreens and sliced mushrooms.

Farro With Greens, Beets, Walnuts And Feta SERVES: 4 ACTIVE TIME: 25 MINUTES TOTAL TIME: 30 MINUTES > 1 cup farro > 2 cups chicken broth > ½ tsp kosher salt, plus more for seasoning > 450g brussels sprouts > ¾ bunch curly kale leaves (about 170g), thick stems removed > 2 large shallots > 2 small beets (about 170g), peeled > 2 tbsp extra-virgin olive oil > 2 tbsp balsamic vinegar > ½ cup walnuts > 1 tbsp maple syrup > 55g feta > Freshly ground black pepper (optional) 1. In small pot, bring farro, chicken broth and quarter teaspoon salt to boil. Reduce heat and cook according to package directions. 2. While farro cooks, trim and thinly slice brussels sprouts. Set aside. Roughly chop kale and thinly slice shallots. Cut beets into matchsticks. 3. In medium-size skillet over medium-high, heat oil. Add sliced sprouts and remaining quarter teaspoon salt. Saute for ﬁve minutes, stirring frequently. Add

shallots and continue to saute and stir for further three minutes. Add kale, one tablespoon vinegar and pinch of salt, and cook until kale wilts. Transfer greens to serving dish. 4. To same pan over medium heat, add walnuts and cook for two minutes, stirring constantly. Add maple syrup and remaining tablespoon balsamic vinegar, and stir to coat, cooking for about 30 seconds more. Layer farro over greens and top with walnuts, beets and feta. Season with black pepper (optional). Nutrition score per serving 486 calories, 20g fat (4.1g saturated), 61g carbs, 18g protein, 11g ﬁbre, 980mg sodium

Mix things up Change the grain. Swop the farro for the same amount of quinoa, freekeh (cereal made from green wheat), black rice, buckwheat or millet. Go Mediterranean. Replace the brussels sprouts and kale with raw spinach, shallots, and oil-soaked, sun-dried tomatoes. Also substitute black olives for the beets. Eliminate the maple syrup. Garnish with fresh basil leaves. Add a little sweetness: Replace the brussels sprouts and kale with shaved carrots and thinly sliced fennel and radicchio. And fresh orange segments instead of beets.

Always pack on the produce for meals that satisfy with fewer calories.

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Eat Right

These rich vegan recipes from chef Diana Stobo, author of Get Naked Fast! A Guide to Stripping Away the Foods That Weigh You Down, provide the perfect balance of hunger-busting protein and energising carbs. Bring them to work with crudites or wholegrain crackers for a lunch that will power up your entire afternoon.

CHICKPEATURMERIC > 1 can chickpeas (425g), rinsed and drained > ¼ cup tahini > ¼ cup fresh lemon juice > 1 tbsp olive oil > 1 1cm piece ginger, chopped > 1 garlic clove, chopped > ½ tsp turmeric > 1 tsp sea salt > ⅛ tsp cayenne Add all ingredients to food processor and process until smooth. (Makes four 204-calorie servings.)

NACHO CHEESE > 2 cups cashews, soaked in water for two hours and drained > ¾ cup salsa > ½ cup fresh lemon juice > ¼ cup water > 1½ tsp sea salt > ¼ cup nutritional yeast Add all ingredients to food processor or high-speed blender. Process until smooth, scraping down sides with spatula or adding water as needed. (Makes four 425-calorie servings.)

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ZUCCHINICASHEW HUMMUS > 2 cups diced zucchini > ¾ cup tahini > ½ cup fresh lemon juice > ½ cup cashews, soaked in water for 30 minutes and drained, or raw cashew butter > 1 garlic clove, chopped > 1½ tsp sea salt > 2 tsp cumin Add all ingredients to food processor ﬁtted with S-blade and process until smooth. (Makes four 386-calorie servings.)

WHITE BEAN AND BEET > 1 beet, peeled and cut into 1cm slices > 3 garlic cloves, chopped > 1 sprig thyme > 1 can cannellini beans (425g), rinsed and drained > ¼ cup olive oil > 1½ tsp fresh lemon juice > 1 tsp sea salt Place beet, garlic and thyme on aluminium foil. Fold foil into packet, leaving space around beet for air to circulate. Bake in 205 deg C oven for 30 minutes or until tender and cool. Add contents of packet and remaining ingredients to food processor and process until smooth. (Makes four 215-calorie servings.)

PHOTO CLAIRE BENOIST FOOD STYLING JAMIE KIMM PROP STYLING ELIZABETH PRESS

Take a dip

TIP! Add a scoop of dip to your salad, or spread it on a sandwich or a wrap.

Look Great BE AT YOUR MOST GORGEOUS!

TEXT KATE SANDOVAL BOX PHOTO ADA SUMMER/CORBIS

Strike a balance

Here’s the secret to rocking shimmery makeup without going overboard: “If you already have a shiny lip gloss or glitter in your eyeshadow, counter it with a matte foundation,” says James Boehmer, director of global artistry for Nars Cosmetics. “You’ll look barefaced and, because the foundation doesn’t reﬂect light, it won’t draw attention to imperfections.” Try Nars Velvet Matte Skin Tint Broad Spectrum SPF30 Sunscreen ($66, Tangs). It’s oil-free, feather-light and doesn’t look cakey or dull once applied.

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Look Great News

There’s a reason why beauty companies add vanilla and powdery notes to so many fragrances and products: Most people ﬁnd these scents really comforting. Many of us were raised being dusted with baby powder and smelling cookies or cakes baking in the oven, according to Ruth Sutcliffe, a fragrance and product developer, and founder of Ruth Sutcliffe Consulting in the US. “Those scents remind us of our childhood – when we were loved, cared for, and soothed.”

HEAR, HEAR “The most beautiful makeup of a woman is passion. But cosmetics are easier to buy.” YVES SAINT LAURENT, LATE FRENCH FASHION DESIGNER

Get sizzling!

You don’t need to rely on racy lingerie to up your sexy factor. An easy way to generate chemistry between you and your beau is to spritz on perfume, apply a little makeup, pop a candy, take a deep breath, and smile at yourself in the mirror. Women who did this ritual got a big boost in their desire after just four days, according to the Revlon Love Study. They even experienced other happy side effects, including more energy and increased self-conﬁdence. Hey, whatever works!

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Turbo towel-dry

Here’s an expert tip to cut the amount of time it takes for dripping tresses to dry: Post-shower, pat drenched hair with an absorbent microﬁbre towel, focusing on your roots. “They take the longest to dry,” says Monica Thornton, a co-founder of the RPZL salon in the US.

TEXT KELSEY CASTANON MAIN PHOTO SELF IMAGES/PHOTONONSTOP/CORBIS CANDY MARIANNA DAY MASSEY/ZUMA/CORBIS TOWEL WAVEBREAK MEDIA LTD/WAVEBREAK MEDIA LTD./CORBIS

SMELLS LIKE HOME

Shop Look Great

So juicy!

PUCKER UP AND BOOST YOUR CONFIDENCE BY DAWN CHEN Whether you’re going for sweet or sexy, painting your pout is one of the surest ways to transform your look by amping up your appearance!

1 Innisfree Real Fluid Rouge ($20) Perfect for daily wear, this liquid lipstick feels weightless while giving your pout a soft pop of colour.

COLOUR PAYOFF

2 Bobbi Brown Lip Balm SPF

15 ($36) You don’t have to look plain on

workout day. This balm gives your lips a soft, pink tinge while moisturising them with a mix of botanical oils.

COLOUR PAYOFF

3 Cosme Decorte AQ MW Art des Fleurs Rouge ($88, Isetan) This luxuriously creamy lipstick glides on smoothly while conditioning and moisturising your lips.

COLOUR PAYOFF

4 Laneige Two-tone Lip Bar ($34) The fun formula features glossy and matte lipsticks in two complementary shades that create dimension. One swipe and your lips immediately look fuller.

COLOUR PAYOFF

5 Etude House Berry Delicious Colour In Liquid Lips Juicy ($17.90) Your lips will get a vivid, longlasting tint when you use this sweetsmelling, berry-infused liquid lipstick.

STYLING LANA NGUYEN

COLOUR PAYOFF

6 Shu Uemura Laque Supreme Shimmer ($40) Boasting gold and silver ﬂecks, this liquid lipstick has a lustrous shine that catches the light and adds instant glam to your look.

COLOUR PAYOFF SHAPE APRIL 2016 | LOOK GREAT |

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Look Great

The best skin treatment you should be doing It works in minutes and is heralded by pros for its plumping power. Find out why the facial peel should be in your future.

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SKIN SO GOOD, YOU DON’T NEED MAKEUP Regular peels are the secret to achieving bright, smooth and clear skin.

TEXT KATE SANDOVAL BOX KATE MAIN PHOTO YI LU/VIEWSTOCK/CORBIS ORANGE BLUE JEAN IMAGES/CORBIS

ou probably don’t often think about cell renewal,, but it’s an issue at the top off every derm’s mind because this behind-the-scenes process iss what’s determining the quality off your skin. Ignore it at the peril of your complexion, experts warn. “The reason skin looks so amazing in your y teens is that it doesn’t have mounds d of dead cells on its surface,” sayss Dr Neal Schultz, a dermatologist in the US. “At that age, dead skin ce ells fall off every 28 days. By adultho ood, some cells hold on for 40, 50, 60 days.” Not only does skin look duller from those old cells, but slower cell renewal also triggers less collagen production, which results in a loss of ﬁrmness and more wrinkles. If you’re going to add new purpose to your skincare regimen this year, make it this: Pump up cell renewal. Your best bet is with the new facial peels. However, if even the thought of one makes your face burn, then you’ll be thrilled to know that the latest are less irritating and more effective than peels of the past – and don’t require a derm visit. While many women in the US still head to experts’ offices for deeper peels, where procedures have jumped 36 per cent in the past two years, according to one survey of dermatologists, the new home treatments are truly impressive. Read on.

How a peel reveals

In the few minutes that a peel is on your face, it’s ungluing the bonds that connect the dead cells to your skin’s surface so they can fall away. “When these come off, your skin senses that it has lost some of its volume and starts to make new skin cells,” Dr Schultz explains. This also sends a signal to special cells called fibroblasts, which are located deep in your skin, to begin collagen production and increase the skin’s level of hyaluronic acid, which makes it thicker and less crepey. “This is why, with regular use, peels can reduce fine lines and increase firmness,” says Dr Dennis Gross, another dermatologist in the US. And regular use is essential. “Getting a monthly peel at the office certainly helps,” Dr Gross says. “But we now know that in order to see a real change in your skin, it’s ideal to use a milder version every day.” Consider this: A monthly peel kick-starts cell renewal 12 times a year, but a daily one increases it to 365 days a year. That’s where the new, more refined formulas come in.

next-generation at-home peels are packed with a blend of alpha hydroxy acids, only in lower doses. For instance, a peel at your derm’s might contain 40 per cent glycolic acid, whereas an over-the-counter version tends to have less than 15 per cent. They include lactic acid from milk, glycolic from sugar, citric from citrus fruit, malic from apples, and mandelic acid from bitter almonds. Peels might also contain salicylic acid – a beta hydroxy found in willow bark – and retinol, an active form of vitamin A. The magic is in the mix. “If you put one of these ingredients at full strength on your skin, you’ll damage it. But in combination and kept at low concentrations, the blend is strong enough to be effective yet gentle enough that there are no side effects,” Dr Gross explains. The exception is glycolic acid. “If it’s formulated correctly, it gives you bright, smooth skin on its own,” Dr Schultz says. “Now that the patent on it has expired, it has become a big go-to.”

A better breed

Your resurfacing strategy

“People tend to hear the word peel and picture red, oozing skin,” says Dr Jennifer Linder, a dermatologist and the chief scientiﬁc officer for PCA Skin in the US, which formulates peels for doctors. “Aggressive peels like that still exist for in-office procedures. They’re called medium or deep peels and speciﬁcally target wrinkles.” But the trend has shifted to a gentler approach. Like those in a doctor’s office, the

Use an at-home peel every day. If that seems high maintenance, look at it this way: All you do is put the solution on clean skin, then rinse it off after a few minutes (some peels don’t even need to be removed). You may need to work your way up to daily use; try the peel every two to three days and increase frequency from there. Apply serum and/or moisturiser. Done. It’s truly minimal effort, maximum results.

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SHOW SOME SHOULDER THE PERFECT STYLES FOR FLAUNTING TONED ARMS, KEEPING COOL AND LOOKING UNEXPECTEDLY SEXY.

Photography FRENCHESCAR LIM Styling DOLPHIN YEO

Polyester cross-body top, $230, viscose knit skirt, $255, persex necklace, $190, necklace $110, and embellished brass cuff, $325, from Bimba Y Lola.

Look Great

Polyester blouse, $96.90, and jumper, $136, as well as choker, $29, from Topshop. Acrylic sunglasses, $12.90, from H&M. Leather handbag, $59.90, and patent leather sandals, price unavailable, from Charles & Keith.

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Look Great Carven satin twill wrap top and matching skirt, prices online, from www.outnet.com. Euphory choker, $1,550, Eminence rings, $190 each (left hand) and $430, from Swarovski.

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Viscose dress, price unavailable, from Max & Co. Bejewelled double wrap cuff worn as a choker, $49.90, from Charles & Keith. Gold-plated necklace, $32, from Lovisa.

Alice McCall taffeta playsuit, $485, from www.lularock.com. Gold-plated choker with chain, $69.90, and Emoticon bag, $39.90 , from Charles & Keith. Atelier Swarovski by Jean Paul Gaultier ring, price unavailable, from Tangs.

Look Great Lace cross-back top and matching skirt, as well as strappy heels, prices unavailable, from Tory Burch. Metropolis mini cross-body sling bag, $900, from Furla. Atelier Swarovski by Jean Paul Gaultier large bracelet, $1,550, from Tangs.

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Look Great

Polyester lace top, $79.90, from H&M. Gold -plated choker, $38, from Lovisa.

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Raoul poplin top and matching cigar pants, prices unavailable, from Robinsons The Heeren. Gold choker, $29, from Aldo. ART DIRECTION RAY TICSAY PHOTOGRAPHY ASSISTANT CHERYL RAHARJO HAIR EILEEN KOH, USING KEVIN MURPHY MAKEUP KEITH BRYANT LEE/FAC3INC, USING URBAN DECAY MODEL RICHIE H/MANNEQUIN

EVENTS, PROMOTIONS & NEWS

Spotlight YES TO SUPPLER SKIN! We can’t get enough of the recently enhanced Astalift Jelly Aquarysta ($148 for 40g). It still has the same great texture, but the active ingredients now come in an even smaller molecule size, allowing for easier, more effective absorption. This nourishing moisturiser also has ceramides to strengthen skin’s natural barrier and keep it hydrated.

ANTIOXIDANT HIT Are your peepers tired from staring at screens the whole day? Give them a boost by drinking a bottle of Brand’s InnerShine Berry Essence ($14.90 for six bottles) daily. This tasty supplement is made from seven berries, including acai and blueberries, and is chock-full of zinc and vitamins A, C and E. Even better: It has no artiﬁcial colouring or preservatives, making this a nutritious treat, too. Available at major supermarkets, personal care stores, pharmacies and online at store.brandsworld.com.sg.

STAY GROUNDED A good mat can make a huge difference to your yoga session. Whether you’re doing sun salutations or challenging arm balances, the deep cushioning of Manduka yoga mats will keep your joints happy. Made from 100 per cent recyclable materials, the mats offer a superb grip to help you maintain balance during sweat-inducing poses. Don’t like grubby mats in the gym? The non-slip Manduka yoga towel is for you. Priced at $70 to $240, Manduka yoga mats and towels are available at Key Power Sports (#02-48 Velocity) in various colours.

MOISTURISES AND SOOTHES Your skin is in for a pampering time with the new My Beauty Diary Floral Essence Mask ($16.90 for seven sheets). It’s part of a sheet mask range designed to combat dull, sallow complexions with a mix of ﬂoral essential oils. The rose essence deeply hydrates, witch hazel essence strengthens skin and balances skin’s sebum levels, and white lily soothes and brightens. Available at Guardian, Sasa and Watsons.

COOL RUNNING When it comes to running shoes, you’ll love a versatile pair that works for different types of training. The Skechers GoRun Ride 5 ($159) is built with sufficient midsole cushioning to handle long-distance runs. At the same time, the cushioning is ﬁrm and provides good rebound during sprints. Plus, the upper is stretchy enough to accommodate wide feet. Mesh panels at the side help feet stay dry and comfy throughout.

ZESTY AND REFRESHING

GET GLOWING Cushions are still all the rage, and the Belif Moisture Bomb Cushion ($55, in three shades) is the latest to join the fray. We love how this lightweight foundation gives a dewy – not oily – ﬁnish that lasts all day, plus it boasts SPF50/ PA+++ protection from nasty UV rays. It also claims to keep skin moisturised around the clock – perfect for girls with drier complexions!

Sea salt is rich in sodium, potassium, calcium and magnesium, as well as many other minerals your body needs to function healthily. Thanks to Yeo’s Oceanic Lime Drink and Oceanic Pineapple Drink, you can enjoy their beneﬁts in a beverage. The drinks combine the goodness of Australian sea salt with real lime juice and pineapple juice for a tangy and tantalising treat. Available at leading supermarkets. You can also check out www.facebook.com/yeos.sg for the latest news and promotions.

FUEL YOUR MARATHON DREAM When you embark on long-distance runs, you’ll need to drink more ﬂuids to stay hydrated. H-Two-O Original doesn’t just quench your thirst, but also replenishes essential electrolytes and minerals lost through perspiration, so you can recover faster. H-Two-O Original is national marathoner Soh Rui Yong’s isotonic drink of choice as he trains to qualify for the upcoming Rio 2016 Summer Olympics. Learn more about Rui Yong’s journey and insights at www.facebook.com/htwoo.sg. H-Two-O Original is available at leading supermarkets and grocery stores.

GET FIT AND BEAUTIFUL Need more motivation to work out and look pretty? For $98, you get a 14-day unlimited gym pass worth $147.66 to Amore Fitness and Boutique Spa. Here, you can experience more than 25 types of dance, aerobics as well as strength and conditioning workouts, such as BellyBlitz, CardioLatino, StepBlitz and StretchFit. What’s more, you can enjoy a 75-minute facial worth $136.96. This offer is available for new customers only and is valid from April 1 to 30. Terms and conditions apply.

EVENTS, PROMOTIONS & NEWS

Spotlight PACKS A PUNCH

MORE POWER, BETTER CONTROL For a tennis racquet that’s easy to manoeuvre, check out the new Head Graphene XT Radical racquet series. Recommended by pro player Andy Murray, this series boasts an excellent distribution of weight from the shaft to the tip and grip, giving you power and great energy transfer for a fast game. Choose from six models – REV PRO, MPA MP, PRO, S and LITE – for different playing levels. The ﬁrst two models come with an adaptive string pattern. The racquets are available at selected World of Sports and tennis pro shops, and are priced from $349 to $389.

SO FRESH Keep your lady bits clean with Vagisil Fresh Plus Intimate Wash ($14.90 for 240ml). This hypoallergenic, soap-free cleansing gel deodorises as it cleans to keep you comfortable as well as conﬁdent. Available at major supermarkets, pharmacies, Guardian, Watsons and Unity stores.

Love the sweet, tangy taste of tamarind? Then you must try Yeo’s newly launched Tamarind Juice Drink. Packed with antioxidants, tamarind is known for relieving tummy discomfort and improving digestion. Have the 300ml can chilled and pair it with your favourite spicy dish for an extra kick. Available at leading supermarkets.

PORE PERFECTION The secret to clear, flawless skin is ensuring that it’s healthy from within. Enter the new Orbis Skin Active Serum ($45 for 25ml). Botanical extracts of bilberry leaf, gromwell root and liquorice root are the active ingredients in this pore-care serum to minimise inflammation within the skin. The gentle formula is also free of oil, fragrances, alcohol, synthetic surfactants and artificial colours.

BEST OF BOTH WORLDS If you enjoy running and a variety of gym exercises, consider this multitasking sports shoe: Mizuno Synchro MX ($149) combines two different materials in its midsole to guarantee cushioning, guidance and smoothness. The upper midsole uses a dense material for maximum stability, while the lower one incorporates an ultra-light foam for awesome cushioning.

Stockists

ISETAN SCOTTS 350 Orchard Road (6733-1111) LANEIGE #B3-66A Ion Orchard (6509-8872) LOVISA #B1-55/60 Wisma Atria (6733-6354) MIZUNO #01-73 Kallang Wave Mall (6702-2101) ADIDAS #B1-33/34 313@Somerset (6735-4959) ASICS #02-476 Suntec City Mall (6336-0801)

NEW BALANCE #01-79 Kallang Wave Mall (6702-7340) NIKE #01-01 Orchard Central (6238-7660)

BILLABONG #04-29 313@Somerset (6509-0575)

OUTDOOR VENTURE (THE NORTH FACE) #B4-27 Ion Orchard (6509-8162)

BIMBA Y LOLA #01-03 Mandarin Gallery (6235-1218)

ROBINSONS THE HEEREN 260 Orchard Road (6735-8838)

BOBBI BROWN #B2-45 Ion Orchard (6509-6576)

SHU UEMURA #B2-40/41 Ion Orchard (6509-8931)

CHALLENGER #04-01/02 313@Somerset (6509-1533)

SKECHERS #03-06/07 Raffles City Shopping Centre (6338-1981)

CHARLES & KEITH #B1-18/19 Wisma Atria (6238-3312) COTTON ON #02-14A Bugis Junction (6238-0762) ETUDE HOUSE #B1-01/02/03 Wisma Atria (6737-2460) FURLA #01-06 Raffles City Shopping Centre (6338-1832)

STADIUM #B2-28-31 Ngee Ann City (6538-8888) SWAROVSKI #B1-17/18 Ion Orchard (6509-9293) TANGS AT TANG PLAZA 310 Orchard Road (6737-5500) TOPSHOP #B2-01 Ion Orchard (6509-8802)

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

TORY BURCH #02-28 Wisma Atria (6733-2980)

INNISFREE #B2-34/35 Ngee Ann City (6733-6728)

TRIUMPH #B3-37 Ion Orchard (6509-8195)

SHAPE APRIL 2016 |

119

Woman in Shape

CHATTING UP...

Jackie Zapata The Fit For Fashion winner shares how she got back in top shape.

ilipino-American Jackie Zapata is the winner of TV’s Fit For Fashion (Season Two), in which contestants undergo 10 weeks of ﬁtness and fashion challenges to look their best. Before the show, the 32-year-old, who admits that sugar is her weakness, had stopped working out due to an elbow injury. These factors were the very reasons she needed to get back in shape, and the show gave her that opportunity to do so. Of course, there were bumps along the way, but her strong personality ultimately got her through it all.

● What is your best advice for other women who want to start working out but haven’t yet found the motivation to do so? Self-improvement starts with making one change at a time. I’m living proof that a regular person can improve his or her life one day at a time. Many believe that in order

128 || SHAPE 120 WOMAN YOUR IN SHAPE LIFE | |SHAPE SHAPENOVEMBER APRIL 2016 2014

to get results, you have to throw your world upside down, buy a cart full of detox cleanses and herbal fat busters, hire an expensive trainer or spend hours at a time at the gym. That’s all not true. The key to sustainable weight loss is to start slowly, and only incorporate additional lifestyle modifications once you’ve adjusted. I find that doing this gradually prevents burn out, and the likelihood of self-sabotage by reaching for that slice of cake. My advice is to make these changes in three parts: 1) Improve your diet. Cut salt, sugars and carbohydrates. Try eating clean and colourful. My motto is, “If you can’t pick it, grow it, or catch it, try not to eat it.” 2) Take it a step further. Incorporate weight training to build lean muscle, shape your figure, and boost your resting metabolism. 3) Focus on adding combinations of Highintensity Interval Training (HIIT) and steady-

state cardio to your gym routines to ﬁne-tune the fat burning. ● What’s your favourite workout? Burpees – the perfect combination of full body strength when it comes to training and explosive cardio. I love feeling the immediate burpee burn in my arms, chest, glutes, hamstrings, quads, calves, and abs. And when I’m feeling extra amped, I add a push-up and knee tuck. Generally speaking, I love HIIT circuits and tabata, which incorporate both calisthenics and kettlebells. Short intervals of high intensity followed by short recovery gives the most bang for my hour at the gym. I love the high sweat factor of interval training along with the beneﬁts of an elevated metabolism for the next 24 to 36 hours. Fit For Fashion airs every Friday at 11pm on Channel 5.

TEXT SUMMER LEE PHOTO FIT FOR FASHION

● How have you changed since the start of the show? I’ve lost the weight I’d gradually gained after my arm injury. I now have abs, I’m lifting heavier weights, and I see an improvement in my posture and balance. When I look in the mirror today, I see a strong, lean, beautiful Jackie, who can ﬁt into anything she wants, and has the conﬁdence to go with her new sense of style. I’ve also learned to just have fun, slow things down and not take things too seriously. Fit For Fashion became the catalyst for a big change in my life. I was stuck in a routine. My life was made up of work and more work, busy commutes, eating late and crashing into bed. The show gave me the tools to make changes in my attitude and body.

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