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Bell gets real about

pasta, parenthood & the perfect set of squats

Protect your skin The sneaky ways tech does damage Plus:

New shortcuts for fast, amazing meals AT

Sp YO U e mi edy N niw sel EE or f-ca D ko re N ut + O s W

November 2017 shape.com

PEACE OF

Mind and Body When you take care of your body, you feel powerful – especially when you have little ones looking to you to be their superhero. Check out these simple tips on maintaining self-care and total body wellness throughout the day. Then, relax knowing you and the family are in good hands.

DON’T QUIT Sometimes it’s hard to ﬁnd time to get to the gym, so ﬁnd ways to sneak small workouts throughout the week. Kids napping? Use this time to set up a yoga practice. Or drop the kids off at the bus and take the long way home by jogging an extra mile or two. Athletic clothing tends to cling to the body so a detergent that’s gentle on skin is key to keep the routine on-track, especially if you have sensitive skin. Wash clothing with hypoallergenic all® free clear laundry detergent, which removes 99% of top everyday and seasonal allergens.* Then, get back out there and crush your goals! * Dog and cat dander, dust mite matter, ragweed pollen, grass/tree pollen. all® free clear is not intended to prevent or treat allergies.

HEALTHY HABITS Kids can be picky eaters, but let’s face it, so can moms! Try creating a smoothie station for a sweet and nutritious pick-me-up! Pick out fave fruits with the kiddos – and maybe sneak in a few veggies like carrots, beets or spinach. Sprinkle with yummy, wholesome toppings like shredded coconut, nuts or a little bit of dark chocolate. When the beet juice you disguised ends up on your favorite shirt, don’t fret. Wash your shirt in all® free clear to help ﬁght your tough stains without irritating residue.

CLEAN HOUSE. CLEAR MIND. From the laundry to the living room, every mom knows that most days require cleaning something up. Make clean up a sing-a-long by having your kids pick up their toys or fold small pieces of laundry while singing along to their favorite tunes. The extra bit of help means more time for family fun or more me-time later on. Find peace of mind too! all® free clear is the #1 recommended brand by dermatologists, allergists and pediatricians for sensitive skin. That takes the worry out of making sure that you and your little ones feel comfy in your skin.

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LET LIFE IN

to your hair and your head

p104 Being happy and healthy, Kristen Bell says, is about feeling fit. “It’s not about my thighs.”

F I T F A S H I O NI

Levi’s Ex-Boyfriend Trucker Jacket ($65, levi.com). Amo Denim Babe Jeans ($279, saksfifthavenue.com). Ariel Gordon Toggle Wrap Chain choker ($495, arielgordon jewelry.com). Lana Jewelry Lana Lock Lariat necklace ($610, lanajewelry.com). Right hand: Jacquie Aiche Pentagon Signet Ring on pinky ($1,625) and 7 Pavé Diamond Vintage Waif Ring on ring finger ($840, both at 310-5507529). Shay Octagon Diamond Bullet Ring ($1,785, shayfinejewelry .com). Left hand: Ring is Bell’s own.

Photograph by JAMES MACARI

NOVEMBER 2017 5

contents

p118 Try barreâ&#x20AC;&#x2122;s baddest version yet.

CoverStories

Workouts

Shape Squad

48 Protect your skin:

63 The stoop workout:

53 Glow with the flow:

104

110

The sneaky ways tech does damage What you need now: Speedy self-care + mini workouts Healthy Travel Special! Outdoor adventures, Zen spas + cozy retreats Kristen Bell gets real about pasta, parenthood, and the perfect set of squats New shortcuts for fast, amazing meals

6 NOVEMBER 2017 SHAPE.COM

Just three stairs are all it takes to sweat and sculpt 69 Body Shop: Crank up your afterburnâ&#x20AC;&#x201D; this routine sparks you to reach your peak intensity and melt maximum fat 118 A hotter, bolder barre: The results come fast with this new twist on traditional toning

54 55 56 58

Silent yoga is the next bliss thing Crushed it! Join the fight club Scene outside of: The Fhitting Room in New York City Be waterproof: Express yourself with these fast, hardworking beauty finds Ask Jen: Self-care in 60 seconds, tips to make fitness stick, my gym-machine quickie

Photograph by DEAN ISIDRO

contents Motivation &Inspiration 10 Post, pin, tag, 12 21 93 128 132

click & tweet Note from Elizabeth You Right Now: Tips to boost your beauty, mind, and body 2017 Shape Healthy Travel Awards Fiber for the win: Amazing facts about this supernutrient Be the Boss of Your Body: Country star Kelsea Ballerini eats clean for energy

SCAN TO SEE THE SHOOT! Download the free app and scan the page.

p77

Tap these power plants—our eyepopping dishes taste as bright as they look.

On our cover Photograph by James Macari. Styling by Amy Berlin Dubin; hair by Lorenzo Martin/The Wall Group; makeup by Simone Siegl for Neutrogena; manicure by Emi Kudo/Opus Beauty for Dior Vernis. On Bell: RtA Brand Erin Cashmere Sweater ($615, rtabrand.com). Right hand: Shay Gemstone Baguette Pinky Ring ($1,670, shayfinejewelry.com). Left hand: Bell’s own ring. Makeup: To get Bell’s gorgeous cover look, try the following products from Neutrogena (available at neutrogena.com): Hydro Boost Hydrating Tint ($17); Healthy Skin Blush in Luminous and Rosy ($9); Long Wear Eye Shadow in Classic Nude ($10); Nourishing Eye Liner in Cosmic Black ($9); Healthy Lengths Mascara in Black ($9); Hydro Boost Hydrating Lip Shine in Berry Brown ($10).

& 33 Be brow proud: 38 42 44 48

104

8 NOVEMBER 2017 SHAPE.COM

Create your most flattering shape Out of the darkness: Latest ways to nix undereye circles Pretty, Happy: Best (hair) day ever Pony up! Fresh twists on the classic tail The tech effect: Our special report on how screens mess with your skin In a very good place: Kristen Bell has got fit down beautifully

Photograph by TED CAVANAUGH

Radiant skin in a hot minute. ®

New AVEENO POSITIVELY RADIANT 60 Second In-Shower Facial, with moisture-rich soy and lemon peel extract, works with the steam of your shower to reveal glowing skin 4x faster than other at-home masks and peels.* Now, brighter skin happens in record time. aveeno.com |

aveenous

Dig right on in Start your Thanksgiving this year at fitnessmagazine.com/thanksgiving, where we break down why one day of superfeasting won’t sab-

That’s how many people got hooked on our Thoughts You Have video series. We’ve taken a just-for-laughs look at your inner dialogue during hot yoga and HIIT class. Next, we’re fast-forwarding past the real talk that runs through your head during a marathon, from start

10 NOVEMBER 2017 SHAPE.COM

It’s a snap to #lovemyshape Join cover star Kristen Bell as she takes to Instagram with her own #LoveMyShape statement. Add your pic to Shape’s body-positivity movement, and seal it with our signature feel-good heart stamp.

Top: Chris Craymer/Trunk Archive. Left: Sam Kaplan/Trunk Archive

642,

hacks at fitnessmagazine .com/yogafordigestion.

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NOTE FROM EL IZ A BETH

Family traditions

I had more energy, discovered new foods (nut-ﬂour pancakes), and still enjoyed myself during a family weekend. But I was more mindful, and when Monday came, I returned to the cleanse and (mostly) stuck with it until the end. The takeaway? Sometimes you need discipline and restriction to shake yourself out of complacency; a purge need not be followed by a binge; and breaking rules for important life moments is essential. So whatever your upcoming family holidays look like, gatherings big or small, never forget to ﬁnd ways to take care of yourself physically and emotionally, be disciplined when you need to be, keep a sense of humor, and have as much fun as you possibly can. Just skip the frosé. It’s overrated.

12 NOVEMBER 2017 SHAPE.COM

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EDITOR IN CHIEF

ELIZABETH GOODMAN AR CREATIVE DIRECT

NOAH DREIER EXECUTIVE EDITOR

ISABEL BURT DEPUTY EDITOR,

DIDI GLUCK DEPUTY EDITORS

PAM O’BRIEN, PHOTO DIRECTOR

TONI ANN LOGGIA CONSULTING ENTER SUSAN POCHARSKI BEAUTY DIRECTOR, KATE SANDOVAL SENIOR FASHION

HEALTH EDITOR MIREL NUTRITION EDITOR MARNIE SOMAN SCHW FITNESS EDITOR EDITORIAL ASSIS MARA SANTILLI, EDITORIAL ASSIS KATHERINE DESL

ART DIRECTOR ALAN BOC ASSOCIATE ART DIRE MOLLY APFELRO PHOTO/BOOKINGS EDIT PHOTO EDITOR CHRIS

PRODUCTION DIRE RESEARCH EDITOR

SHAPE.COM AND GENERAL MANAGER, TRACY ODELL DIGITAL DIRECTOR EXECUTIVE EDITOR WEB EDITOR ALY SOCIAL MEDIA EDIT ASSOCIATE EDITOR EDITORIAL ASSIS SOCIAL WRITER JA

DIRECTOR OF QU COLOR QUALITY ANAL PREPRESS DESKT GREG FAIRHOLM SENIOR PRODUCTION ADVERTISING OPER JENNIFER THOMSON AD TRAFFIC SUPER

14 NOVEMBER 2017 SHAPE.COM

sipping pretty This ultraluxe BKR 500 Collection glass water bottle topped with Swarovski crystals looks good and does good—each one sold helps provide a month’s supply of water to a person in need ($185, mybkr.com).

PUBLISHER

GUILFOYLE TE PUBLISHER, MARKETING

DIRECTOR DIRECTORS ARRON, HALEY COCCO, LICHTEN,

INTEGRATED MARKETING & PROMOTIONS EXECUTIVE DIRECTOR, INTEGRATED MARKETING KRISTINE SCICHILONE MARKETING DIRECTOR EMILY ROGOVIN ASSOCIATE MERCHANDISING DIRECTOR ALI SUNSHINE

DIRECTOR BUSINESS MANAGER

ASSOCIATE CREATIVE DIRECTOR SARAH LITZ MARKETING MANAGER NATALIA KNOCHOWSKI MERCHANDISING MANAGER AMOURELLE BERNHEY ASSOCIATE MARKETING MANAGER JULIANA STEBEN RESEARCH DIRECTOR DIANE TERWILLIGER

TISING DIRECTORS

ASSOCIATE RESEARCH DIRECTOR KIM LECONEY PUBLICIST REBECCA ZISHOLTZ DIRECT RESPONSE SENIOR BUSINESS DEVELOPMENT MANAGER DIRECT MEDIA LISA AYALA CONSUMER MARKETING SENIOR CONSUMER MARKETING DIRECTOR JON MACARTHY NEWSSTAND JENNIFER HAMILTON FINANCE

DIRECTOR

BUSINESS DIRECTOR JANICE CROAT BUSINESS MANAGER TRISH SCHRODER EDITORIAL BUSINESS COORDINATOR CHRISTIANA BREBNOR

MEDIA GROUP

VICE PRESIDENTS FINANCE CHRIS SUSIL

GENERAL MANAGER GAZINES MEREDITH DIGITAL

BUSINESS PLANNING AND ANALYSIS ROB SILVERSTONE CONTENT LICENSING LARRY SOMMERS CORPORATE SALES BRIAN KIGHTLINGER DIGITAL SALES MARLA NEWMAN

ONSUMER PRODUCTS

DIRECT MEDIA PATTI FOLLO BRAND LICENSING ELISE CONTARSY

OFFICER TEIN MARKETING OFFICER INSIGHTS OFFICER

HUMAN RESOURCES DINA NATHANSON STRATEGIC SOURCING, NEWSSTAND, PRODUCTION CHUCK HOWELL CONSUMER MARKETING STEVE CROWE

ANDY WILSON ROTHSCHILD

PRESIDENT AND CHIEF OPERATING OFFICER TOM HARTY PRESIDENT, MEREDITH LOCAL MEDIA GROUP PAUL KARPOWICZ CHIEF FINANCIAL OFFICER JOSEPH CERYANEC

A LEE OFFICER MATT MINOFF

Shape, Volume 37, Issue No. 3. Copyright Â© 2017 by Meredith Corporation. All rights reserved. Printed in the U.S.A. Shape is published 10 times a year by Meredith Corporation, 805 Third Avenue, New York, NY 10022. Our subscriber selected firms whose products may be of interest to you. If you prefer not to receive information from these companies b request, along with your mailing label, to Magazine Customer Service, P.O. Box 37508, Boone, IA 50037-0508.

16 NOVEMBER 2017 SHAPE.COM

CHIEF DEVELOPMENT OFFICER JOHN ZIESER VICE CHAIRMAN MELL MEREDITH FRAZIER

SUBSCRIPTION HELP Go to shape.com/myaccount, email fitcustserv@ cdsfulfillment.com, or call 800-340-8953.

Claire Benoist. Styling by Alma Melendez/Halley Resources

CHAIRMAN AND CHIEF EXECUTIVE OFFICER STEPHEN M. LACY PRESIDENTS

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Healthy Travel Awards

Check out our must-sees and must-haves! Then scan to shop our picks for living healthy while jet-setting.

emBODY adventure

Look for the icon in this issue to... - Shop the Pages - Search Events - Get Bonus Content

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

SHAPE NOW EVENTS SCAN @SHAPE_MAGAZINE

Work Your Holiday Hustle Holiday season is in full swing this month and that can mean indulging. We’re all about everything in moderation but don’t give up on your goals! Crush them and connect with our community of determined women to help you reach your Personal Best. PERSONAL BEST TOOLS AND INSPIRATION • Join our Facebook Group at shape.com/bestgroup for 24/7 squad support • Sign up for our newsletter at shape.com/bestnews for a game plan • Share your wins on social using #mypersonalbest

Challenge Accepted! Scan to sign up for one of our popular 30-day challenges— like squats, weight loss, abs, butt or planks. We’ll send moves and motivation straight to your inbox every day to keep you accountable and help you crush it.

Show Us The Love Love your shape? Share your body loving photo using #LoveMyShape for the chance to be featured here within the pages of SHAPE! Scan here to accessorize your photo now.

BETTER TOGETHER Book that buddy road trip or play date. Bonding is not only fun but also helps make you fitter.

Ben Watts/Trunk Archive

→ “Thr

SHAPE.COM

NOVEMBER 2017 21

Spray & go

Matcha—it’s not just for sipping anymore. The new Odacité Green Ceremony Cleanser ($55, odacite.com) is packed with the antioxidant powerhouse—as well as hydrating spirulina and aloe vera—to detoxify and clear your complexion. Just add a few drops of water to the naturally antibacterial powder, massage it into your skin to work its magic, and rinse. 22 NOVEMBER 2017 SHAPE.COM

Top and bottom: Claire Benoist. Styling by Alma Melendez/Halley Resources. Left: Ondrea Barbe/August Image

Do a skin tea-tox

Your favorite heal-all salve now comes in an easy-to-apply aerosol. A gift for those who shower at the gym, the Aquaphor Ointment Body Spray ($11, drugstores) is perfect for hard-to-reach spots like your back and shoulders, and the rich blend of ingredients, which includes mineral oil, glycerin, and panthenol, leaves your skin soft for hours.

28 DAYS to VISIBLY HEALTHY SKIN TAKE THE OLAY DAY CHALLENGE Olay Total Eﬀects’ formula is vitamin-packed for signs of visibly healthy skin. Results start day It works on you, or it’s on us. AGELESS We guarantee you’ll love Olay, but if you don’t, we’ll give you your money back via a prepaid card. Call toll-free - - - or visit olay.com/guarantee.

CASH ON HEALTHY STAPLES

Here’s a cheap trick to eat well: The new Brandless.com cuts out the “brand tax” (that premium you pay for a brand name) and the middleman (the supermarket) and ships you highquality, healthy basics like coffee, coconut oil, and peanut butter— all for $3 or less. Better yet? Most of the food items are organic too.

That’s ideally the latest you’d ever eat dinner, according to research from the University of Pennsylvania. When people noshed past this cutoff time (eating all meals and snacks between noon and 11 p.m. instead of 8 a.m. to 7 p.m.), they gained weight and had higher cholesterol levels. It’s possible hormones were the key: When people ate earlier in the day, their levels of the hunger hormone ghrelin peaked sooner and those of the satiety hormone leptin rose later, so they felt fuller at night and less likely to splurge. Photographs by TED CAVANAUGH

toyota.com/camry

and the newly revamped (and gilded) Classic Cortez marked the shoe’s 45th

always keeps its timeless look and feel.”

Tartan up!

F I T F A S H I O NI

26 NOVEMBER 2017 SHAPE.COM

Free People Supernova crop top ($48, freepeople.com). Oak Satin Bomber Jacket ($154, shopbop .com). Goldsheep GS Scholar Plaid leggings ($98, goldsheep clothing.com). K-Swiss Gen-K Icon sneakers ($85, kswiss.com).

Fall weather is such a wildly moving target, but the new hybrid puffer-meets-peacoat makes running around infinitely easier (and chicer). This form-flattering Dawn Levy Tara Coat ($595, dawnlevydesign.com) has a sweat-wicking, detachable down vest within (genius, right?). Remove the bib for your 9-to-5 (or don’t). Either way, the wool coat’s streamlined look ensures you’ll never go soft in the middle.

Photograph by CHRIS FANNING

Did

b re

ak a ll yo ur c and y ca nes ?

SCIENCE SAYS: Put a pin in it All the talk of meridians and chakras may make you wonder, Is acupuncture for real? It is, according to a new study from LA BioMed, a nonprofit research organization. When you get pricked, the skin releases nitric oxide, a gas that improves circulation. “This allows a flush of analgesic or sensitizing substances, which contribute to benefits like pain relief,” says Sheng-Xing Ma, M.D., Ph.D., the lead author. Use a heating pad after—it further increases the release of nitric oxide.

FEND OFF GYM GERMS An ordinary terry cloth gym towel may not be the best way to protect yourself from unwanted hitchhikers like methicillinresistant Staphylococcus aureus (MRSA), a type of bacteria that can cause serious skin infections. Cotton just moves MRSA from one piece of equipment to the next— or worse, to your skin. But research shows microfiber is less likely to do that, thanks to its grippy synthetic fibers and tight weave, which trap the bugs. Try a towel like those

28 NOVEMBER 2017 SHAPE.COM

ROLLING BENEFITS The faster you bounce back, the harder you’ll be able to go in your next workout.

Get in sync

member—aims to train you above the neck too T Is for Transformation. “It’s a lot about mental fitness,” he says. “Whatever you want to achieve, you have to utilize strength to get through the tough stuff.” ($26, amazon.com)

Top: Levi Brown/Trunk Archive

The latest Apple Watch softwar (watchOS 4) lets you tap your watch to the NFC reader on any GymKit-enabled treadmill, indoor bike, elliptical, or stair-stepper to sync their brains during your workout. The watch keeps track of info like your calorie burn (since it knows the all-importan variables, including your height, weight, gender, and heart rate) while the machine precisely nails your distance, pace, and incline. Voilà—the most accurat data from each gets banked in the Apple Watch Activity app. The tech-enabled machines are just starting to appear in gyms.

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As little as they are, your arches have a big impact— bookending your features and lending proportion to your face. Here’s how to keep them in shape. By GENEVIEVE MONSMA

Karina Twiss/Trunk Archive

→

THE GOLDEN RULE OF GROOMING: Before you shape or shade your brows, find a length that flatters your face. “Brow aesthetics may change over the years, but what never changes is where an attractive brow begins and ends,” says Mally Roncal, a makeup artist and the founder of Mally Beauty. To find the start of your brow, “hold a pen vertically against one side of your nose,” says Kristie Streicher, a brow expert and co-owner of Striiike in

→

NOVEMBER 2017 33

Beauty Playbook

Pick your silhouette These are the most flattering shapes, the pros say:

Feathered “Keep your brows thick by tweezing only strays no more than every six weeks,” says Sarah West, the owner of the Brow Bar in Ann Arbor, Michigan. (If your arches are anemic, consider using a growth-encouraging serum, such as GrandeBrow, $80, sephora.com.) Finally, sweep brows up with a clear setting gel, like Mary Kay Brow Gel ($10, marykay.com).

Boy brow

“This is a cousin of the feathered brow but darker and thicker,” says Joey Healy, the owner of Joey Healy Eyebrow Studio in New York City. To get the look, let your brows grow in, then deepen their color with powder and play up their density with brow gel, such as Benefit Gimme Brow Volumizing Fiber Gel ($24, benefitcosmetics.com).

Instaglam “The look is crisp, sharp— and very done,” says Roncal, who says that its hallmarks include clean edges around the brows, which are trimmed short with scissors to a smooth finish, an ombré effect (lighter at the head, darker at the tail), and an exaggerated arch. Keep maintenance in mind: You must touch up this shape every few days to keep it from looking and feeling “like uncut grass.”

Stick straight

(Continued on next page) From top: Rachel Weisz, Kiernan Shipka, Rihanna, Rooney Mara

Pop quiz! Who’s that celeb?

34 NOVEMBER 2017 SHAPE.COM

Getty Images

A clean, modern look, this shape can take a bit of work to achieve if you weren’t born with it. Tweeze at the tail so it lines up with the head and goes no farther than the eyes’ outer corners—and use brow powder above and below the arch to downplay any natural curves.

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Choose your hue

Once length and shape are set, it’s time to pick a product shade. Interestingly, many pros say women overthink this part since there are just two universal colors that work on all hair hues. “Cool or warm? That’s the question. Find a product with the right undertone, and you can apply it conservatively or heavily to change the intensity,” Healy says. Products that are taupe, medium brown, or even soft black will work for most cooler blondes and brunettes and those with silver or black hair. If your hair color is red, yellowy blonde, or brunette with honey or gold highlights, products that are warm brown or blonde will suit you best. cool picks 1/It Cosmetics Brow Power Powder ($24, ulta.com) 2/L’Oréal Paris Brow Stylist Prep & Shape Pro Kit in Medium to Dark ($15, drugstores)

warm picks 3/Joey Healy Luxe Brow Powder in Equestrian ($28, joeyhealy.com) 4/Bobbi Brown Perfectly Defined Long-Wear Brow Pencil in Brunette ($44, sephora.com)

36 NOVEMBER 2017 SHAPE.COM

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Out of the darkness

The newest treatments for shadowy undereyes offer fast, effective ways to help you see the light. By BETH JANES

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NO AREA SEEMS TO GET AS MUCH ATTENTION— or have as many beauty products devoted exclusively to it—as the eyes. It makes sense: The eyes are said to be the first feature people notice, and the skin around them is also sensitive and thin, making it vulnerable to a host of vexing issues. But there’s one problem in particular that most of us struggle with at some point: dark circles. “They’re among the most common cosmetic complaints,” says Heather Woolery-Lloyd, M.D., a dermatologist in Miami. And that’s regardless of age. Here’s a look into the three main causes of dark circles—and what you can do about them now.

38 NOVEMBER 2017 SHAPE.COM

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42 NOVEMBER 2017 SHAPE.COM

GLEAM AND GO Work Rita Hazan True Color Ultimate Shine Gloss ($26, ritahazan.com) into hair after shampooing and before conditioning— it’s available in five shades.

Photograph by CLAIRE BENOIST

Styling by Alma Melendez/Halley Resources

THERE’S SCIENCE BEHIND the wave of euphoria that washes over you on a good hair day. “It can make you feel in control, which causes confidence to swell,” says Vivian Diller, Ph.D., a psychologist in New York City. And that burst of self-esteem flows through your entire body. “A positive outlook can contribute to physical changes that improve longevity, like a slower heart rate, better circulation, and stronger immunity,” Diller says. Plus, the effect can be contagious: When you exude good vibes, others perceive you as bolder and stronger, she says. One way to score radiance? Use a deep-conditioning gloss in the shower to amplify your hair’s color and shine.

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Pony up!

For a really bouncy look, you’ll actually need to create two tails, one right under the other at the crown, says Kristan Serafino, a celebrity stylist in New York City. For extra fullness, spray dry shampoo, such as the One by Frédéric Fekkai One More Day Dry Shampoo ($26, ulta.com), into the ends of each tail.

44 NOVEMBER 2017 SHAPE.COM

THE BUBBLE

Begin by pulling your hair back into either a high or low ponytail. Now take smaller elastics and secure the hair every two to three inches along the entire length of the tail. Gently pull the sides of each two- to three-inch section so it takes on a bubble-like shape. Optional: colored elastics.

THE FRENCH

Gather just the hair in back of your head into an elastic, even with the ear line. Next, sweep the remaining hair to one side and French braid it, securing the ends of the braid with a clear elastic. Last, wrap the free portion of the braid around the first elastic and slide in bobby pins to hold the wrap in place.

Top: David Oldham/Trunk Archive. Bottom center: Indigitalimages.com. Bottom right: Getty Images

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Skin: The effect Our screens are not friendly to our cells, emitting rays and doing other damage. Luckily, we found facesaving advice. By COURTNEY RUBIN

48 NOVEMBER 2017 SHAPE.COM

Still: Claire Benoist. Model: Trunk Archive

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Special Report

Your screen time is aging you The culprit is the blue light from your TV, computer, and smartphone, a.k.a. high-energy visible (HEV) light, and it’s said to penetrate the skin more deeply than UV rays and damage collagen, hyaluronic acid, and elastin. There is some evidence that the light may also worsen pigmentation problems, such as melasma (brown splotches). Evidence tying it to skin cancers and deep wrinkles is scant, however, in part because the subject is too new for long-term study results. Unfortunately, even if you wear sunscreen daily, many formulas don’t protect against HEV. The key ingredient required for that is a vegetable-derived form of melanin (the pigment that makes skin tan), which is showing up in new products specifically designed for tech rays, such as Dr. Sebagh’s Supreme Day Cream ($220, net-a-porter.com) and ZO Skin Health’s Ossential Daily Power Defense

($150, zoskinhealth.com). It’s smart to play it safe, dermatologists say, but there’s no need to panic. “I don’t think we’ve reached the point where HEV light is an emergency yet,” says Elizabeth Tanzi, M.D., an associate clinical professor of dermatology at George Washington University Medical Center. Derms also warn against transferring our protection diligence from sun to screens. “We know the effects of the sun are so much more damaging than anything else, so it’s crucial not to forgo sunscreen in favor of an HEV guard,” Dr. Tanzi says. Our advice:

The blue light from your TV, computer, and smartphone is said to penetrate the skin more deeply than UV rays, damaging collagen, hyaluronic acid, and elastin.

Blame those breakouts on your phone

HELP FOR HEV LIGHT IS HERE These moisturizers are worth the investment because they do double duty, hydrating skin and protecting it from HEV light.

Tech neck is real Looking down at your smartphone daily can cause wrinkles—and not just the ones on your forehead that you get in disbelief over what you’re reading on Twitter. We’re talking permanent wrinkles around your chin and neck, plus sagging skin and drooping jowls. “Any repetitive movement over time can do this, particularly on the face and neck,” Dr. Tanzi explains. She says she’s beginning to see tech neck, plus wrinkles in the jowl area, in women in their 30s. Until recently it was most common in women over 50. No product can prevent this, and the problem is difficult to reverse once it happens, requiring aggressive treatments, like fillers and lasers. Instead, focus on prevention: Hold up your phone instead of looking down. “Nobody does this, but they really should,” Dr. Tanzi says. And avoid walking and texting. (Need more incentive? Constantly looking down while in motion may be hurting our necks, causing excessive wear and tear that could require surgery, according to a 2014 study published in Surgical Technology International.)

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Cell phones carry 10 times more bacteria than most toilet seats, according to Charles Gerba, Ph.D., a University of Arizona microbiologist. This makes them something of a technological petri dish for tens of thousands of germs, thanks to the heat that phones generate (microbes multiply in warm places) and the bacteria on our hands that transfer to our devices and then to our faces. But even the cleanest phone (use a simple disinfectant wipe on yours) can bring on acne. “Anything that causes repeated friction if you’re acne prone can produce blemishes,” Dr. Tanzi says. “If you’re sticking your phone up against your face all the time and pushing it into your cheek, it can irritate and clog pores.” The pressure encourages oil glands to secrete more oil and also forces bacteria, dirt, and makeup into pores, where they get trapped. And you get pimples or even deep acne cysts, those large, painful bumps that can scar if you pick them. Solution: Use the speaker button or a hands-free microphone, or simply hold your phone away from your cheek.

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Glow with the flow

The new trend known as silent yoga will totally entrance you with its mix of mood lighting and LED headphones. By SARA ANGLE

IMAGINE DOING YOUR VINYASA in a black-lit room or a park after sunset, blissfully tuning out everything but the live audio cues and music piping into your headset. That’s the sensory experience awaiting you in the latest pop-up yoga classes by Sound Off, a company that has figured out how to bottle Zen into a pair of LED-rimmed wireless headphones. Your instructor’s voice and the DJ’s tunes (or a prefab playlist) are streamed to you via short-range radio frequency rather than amplified through speakers. (Go to soundoffexperience.com to find an event near you or for studios that offer classes.) Pro tip: Slip off your headphones for just a second midsession to see everyone moving noiselessly in unison when you can’t even hear the yogi’s whispered commands.

SHAPE.COM

QUIET PERKS There’s no straining to see or hear the teacher, says Lauren Chiarello, a fitness instructor who has led Sound Off classes.

NOVEMBER 2017 53

shape squad The Life

CRUSHED IT!

Ana Chapman,29, Alexandria, Virginia, on feeling (home) made of steel

have you felt the joy of sweat, such as killing it in CrossFit, scaling the wall in an obstacle race, or ﬁnally ﬁnding Zen in yoga? We want to hear all about it. Send us an email at crushedit@shape .com, and include your name, age, and hometown; details about your Crushed It! moment; and photos of yourself. You could be featured in a future issue!*

54 NOVEMBER 2017 SHAPE.COM

Join the ﬁght club T R YAT H L ET E

Martial arts can sculp sculpt yyour body, sharpen yyour defense skills, and make you feel pretty almighty. By KIERA CARTER

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

I tried to love running and the machines at my gym, but I never managed to get excited about those workouts, and my body didn’t have much to show for all my effort. So I bought my own set of dumbbells, a yoga mat, and a kettlebell and started going online every weekday morning at 5 a.m. to watch fitness videos. Yes, 5 a.m. And I started seeing muscles! One morning I flipped back to the first arm workout I had tried. Months ago it had felt so hard with five-pound dumbbells—this time I reached for 12-pound weights. It was just a 10-minute routine, but getting through it gave me such a rush. I realized, Wow, this is what it’s like to feel strong.

Paul Jung/Thelicensingproject.com

With more martial arts disciplines than you can name (see “Find Your Fierce,” right), there’s bound to be one that fits your speed. And you don’t have to head to a dojo to get a taste: Gym chains like Crunch and Gold’s Gym report that their mixed martial arts classes—UrbanKicks Ass and BodyCombat, respectively— are growing fast, and boxes like CrossFit Outbreak in New York City offer Muay Thai to

complement your WODs. “Martial arts help you learn powerful new ways to use your body,” says Dan Roberts, the head of Dan Roberts Group personal training in New York City and London, who routinely incorporates Muay Thai, kung fu, and boxing into his sessions with clients. “Plus, combat sports are a great multidirectional full-body workout.” Here’s why you’ll want a piece of the action.

from Japan, it focuses on choke holds and joint locks. Tae Kwon Do A Korean martial art known for its emphasis on kicks. Krav Maga Developed for the Israeli military, it focuses on highly effective selfdefense skills, like using your elbows and knees against your opponent.

hamstrings, calves, and various stabilizing muscles.

There’s a big mental bonus “Martial arts are just as much about building character as about learning to fight,” Roberts says. “They reinforce being humble, disciplined, and respectful.” Those virtues translate to other areas of your life too, like fostering solid relationships. As Roberts says, “The benefits are beyond aesthetic.”

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NOVEMBER 2017 55

shape squad The Look

SCAN TO SHOP! Download the free Love My Shape app and scan the page.

DO PRINTS Eye-catching patterns enliven your activewear and spruce up basics. (Jamie, 37, blogger)

ADD A SPIN Personalize a muscle tee with funky shades and a touch of attitude. (Elizabeth, 28, studio manager)

[

REACH NEW HEIGHTS Pair high-waisted leggings like these with a breezy crop top, and you’ll be ready for anything. (Lacee, 33, personal trainer)

bl r m wd bu nto es Cit ac ix th zz w da y k. in at es n y a By g b ha w HI .m JE N rig s a ith IT ., N B kn a c AR h t TH s w ac hi O LE ith k c

Th R in o e F O N om h th n a ew itt st is d W Y i cr ud o ed or ng fo o io w n k

[

] UP YOUR GAME A red-hot topper or a detailed bra brings instant pizzazz. (Ali, 27, social media manager)

ZIP IT! After this sweat fest, you’ll definitely need one of these shells to beat the chill if you drench-and-dash home. From left: Sweaty Betty Light Speed Bomber Jacket ($133, sweatybetty .com). Tory Sport Chevron Track Jacket ($168, torysport.com). Adidas Floralita SST Track Jacket ($70, adidas.com).

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Photographs by JAMES FARRELL

shape squad The Look / Be Waterproof

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Photograph by CLAIRE BENOIST

shape squad The Leaders Download the free Love My Shape

JEN WIDERSTR OM / MIND BEFORE B ODY

Choose you

Jen Widerstrom, your Shape Squad leader, is a Shape advisory board member, a fitness expert, a life coach, a cohost of Daily Blast Live, and the best-selling author of Diet Right for Your Personality Type.

Q just the r

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—@meaganlimbo via Instagram

Simple: GOO-YOW (get out of your own way)! It’s hard to reach those goals if they’re just in your head. Here’s how to make them concrete: 1. Put your workout schedule in your calendar. 2. After each session, write in a journal what you did and how you felt. This shows you the measurable progress you’re making, which will help sustain your motivation.

3. Be vocal about your plan. The more you talk about it, the more it becomes real for you—and the more real, the more dedicated you’ll be.

I use only the treadmill at the gym because I’m too intimidated to try the other equipment. Help! —@capitalrunnergirl via Instagram

It’s normal to feel out of your element, but it’s an easy ﬁx. Gym

machines have illustrations teaching you how to do the movements and highlighting exactly what muscle groups you’re working. It’s like a color-by-number workout: Use a machine for each body part—I like to do the leg press, leg curl, chest press, seated row, and assisted pull-up— and do three sets of 12 to 20 reps.

The Riker Brothers

a place where I’m at my best.

What’s the most effective way to be honest with yourself and stay accountable to your goals?

“My boy has food sensitivities so I started feeding him BLUE Basics. Now he’s happy and I’m even happier.” BLUE Basics® is a limited-ingredient diet designed to minimize the food sensitivities some dogs experience, while providing them with a delicious and nutritious meal. We always feature salmon, turkey or duck – proteins not common in dog foods, and BLUE Basics does not include many of the ingredients that can give some dogs problems. · NO chicken or beef · NO corn, wheat or soy · NO dairy or eggs If your dog or cat has food sensitivities, ask your veterinarian about BLUE Basics. With both traditional and grain-free recipes, you’re sure to find one that’s perfect for your pet.

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Switch to GEICO and save money for the things you love. Maybe it’s the gym membership you keep. Or the ingredients for the diet you maintain. Fitness is what you love – and it doesn’t come cheap. So switch to GEICO, because you could save 15% or more on car insurance. And that would help make the things you love that much easier to get.

Auto • Home • Rent • Cycle • Boat geico.com | 1-800-947-AUTO (2886) | local office Some discounts, coverages, payment plans and features are not available in all states or all GEICO companies. Homeowners and renters coverages are written through non-afﬁliated insurance companies and are secured through the GEICO Insurance Agency, Inc. Boat and PWC coverages are underwritten by GEICO Marine Insurance Company. Motorcycle and ATV coverages are underwritten by GEICO Indemnity Company. GEICO is a registered service mark of Government Employees Insurance Company, Washington, D.C. 20076; a Berkshire Hathaway Inc. subsidiary. © 2017 GEICO

Scan for more motivation!

Hair by Adam Maclay for Oribe; makeup by Michelle Coursey/Next Artists for Chanel

LEVEL UP Add another plane to your workout to dip deeper and work harder.

The stoop workout Crisp fall weather is the perfect energizer to take exercise alfresco, so weâ&#x20AC;&#x2122;ve laid out a kick-butt routine right on your doorstep. By ALYSSA SPARACINO

Photographs by CHRIS FANNING

SHAPE.COM

NOVEMBER 2017 63

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IT’S NO WONDER WHY stair workouts are a coach fave—they make for exceptional conditioning. And the beauty is that you don’t need sky-high flights or bleachers to net their magic. “You’d be surprised by the high-intensity training you can get right on your front stoop,” says Hannah Davis, a strength and conditioning coach and the creator of Body by Hannah online fitness programs. “You can add a challenge to almost any move you do on flat ground, improving your power, cardio capacity, and agility,” she says. Simply bounding up steps is a hit of plyometrics— which burns an unreal 484 calories in half an hour—while the tiered levels let you go superlow for things like single-leg squats (since your raised leg can go down below your platform). And switching things up from your usual gym drill to see some sky can make this recharge all the more potent. A recent study published in the journal PLOS One found that taking a brisk walk outside instead of on the treadmill was more effective at decreasing anxiety and fatigue and boosting happiness and calm. Davis created an all-in-one cardio and strength workout for Shape using just your average stoop with three stairs. You’ll get that burst of plyometrics, plus the built-in core tightening that comes from taking total-body exercises to a whole new level.

HOW IT WORKS

Find a set of stairs with at least three steps. Repeat each minicircuit three times before moving to the next.

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CIRCUIT 1

CIRCUIT 2

CIRCUIT 3

A Hopscotch jump

A Bulgarian lunge

Standing on ground facing steps, jump onto first step, landing with right foot. Then jump both feet out, landing in a squat on same step. Repeat, jumping to second step, landing with left foot. Continue to top, alternating sides. Walk back to start. That’s 1 rep. Do 10 reps.

Facing away from steps, place top of right foot on first step. Bend both knees until back knee almost touches the ground. Return to start. That’s 1 rep. Do 10 reps. Switch sides; repeat.

A Uneven curtsy depth lunge

B Dips and reach Sit on bottom step with knees bent, feet flat on the ground. Place hands on edge of step with fingertips pointed forward, then lift butt so it hovers just above and in front of step. Bend elbows to lower butt toward ground. Push back up. Straighten left leg as you reach right hand to tap left foot. Return to start. Repeat left. That’s 1 rep. Do 10 reps. Repeat circuit 1 three times.

B Traveling plank Start on ground in plank on palms with steps in front of you. Walk one hand at a time up to the first step, then the second, maintaining plank position. Reverse the movement back down to ground, one hand and one step at a time. That’s 1 rep. Do 10 reps. Repeat circuit 2 three times.

Stand on first step, facing right. Step left foot onto third step, coming into an uneven squat. Push through right heel and lift left leg, landing left foot on ground behind and diagonal to right foot, coming into a curtsy lunge. That’s 1 rep. Do 10 reps. Switch sides; repeat.

B Step jump with dead lift balance Balancing on right leg, hop up to first step. Hinge at hip, extending left leg behind you and reaching down to second step with left hand. Return to start. That’s 1 rep. Do 5 reps, continuing up steps. Turn so right side is facing stairs and do high knees laterally down steps to ground. Switch sides; repeat. Repeat circuit 3 three times.

SMART SETS Each circuit targets a different muscle group, so one part recovers while the other pushes.

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Hair by Adam Maclay for Oribe; makeup by Michelle Coursey/Next Artists for Chanel

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F I T F A S H I O N I Nike Classic Swoosh Modern bra ($40, nike.com). Nike Zonal Strength Tights ($150, nike.com). Nike Flex 2017 RN sneakers ($85, kohls.com).

Photographs by CHRIS FANNING

YOU KNOW THAT faster reps make for a hotter calorie burn, and that’s where an EMOM (every minute on the minute) workout like this can spark you to step up your intensity, says Kirsty Godso, a Nike Master Trainer who uses the formula for her classes at Project by Equinox in New York City. (That’s Godso demoing some of her signature moves on these pages.) In an EMOM, you have one minute to complete a certain number of reps of a move. At the end of the minute, you begin the next move. “You have two options,” Godso explains. “You can go slow and use the whole minute, or you can go fast and have the remainder of the minute to rest.” And the faster you go, the more of that recovery time you’ll need. Don’t overthink it, though: Even switching up your speed will work, since Godso created this EMOM circuit with enough reps per set to keep your metabolism revved however you pace yourself. But since it’s easy to measure your improvement from week to week or even set to set, you’ll be motivated to race the clock as you get into the rhythm. If it took you 30 seconds to do 10 burpees in round one, try to beat that in the next round, Godso says. “Even if you feel totally exhausted after the first round, your body is actually more warmed up and ready to move for the second.” Do this workout two to three times a week on nonconsecutive days. By the third week, make your goal to do three rounds of the EMOM circuit in a session. →

own Scale D

p Scale U

SCALE DOWN SCALE UP cues for to your ﬁtness level.

1 LATERAL SHUFFLE TOUCH WORKS BUTT, INNER THIGHS

Stand with feet wider than hip-width apart, knees slightly bent, hips back, and chest up. A Shuffle right for a few steps, keeping feet low to floor. B Touch down with right hand. Switch sides; repeat. That’s 1 rep. Do 10 reps. SCALE DOWN Don’t reach all the way to floor.

SCALE UP Shuffle in a semisquat position and increase pace.

A B

2 DONKEY KICK WORKS SHOULDERS, TRICEPS, ABS

A Start on floor in plank on palms. B That’s 1 rep. Land in crouch. Do 20 reps. SCALE DOWN Move slowly to work on form.

SCALE UP for speed.

B Push

Body Shop

A B

4 HOT SAUCE BUTT, INNER THIGHS

B C 1 rep. Do 10 reps. SCALE DOWN

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5 PLANK WALK C

WORKS SHOULDERS, CHEST, ABS, BUTT

A Start on floor in plank on palms. B Lower right forearm to floor, then left forearm. C Reverse movement to return to start. Thatâ&#x20AC;&#x2122;s 1 rep. Do 20 reps. SCALE DOWN Drop to knees.

72 NOVEMBER 2017 SHAPE.COM

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6 SINGLE-LEG BURPEE WORKS CHEST, TRICEPS, ABS, BUTT, QUADS, INNER THIGHS

Start on floor in plank on palms, left foot lifted slightly. A Keeping elbows close by ribs, do a triceps push-up. B Return to plank, keeping left foot off floor, then jump right foot between hands. Rise up into a low single-leg squat. C Jump up as high as you can, raising arms overhead. Land on right foot. That’s 1 rep. Do 5 reps. Switch sides, then repeat. SCALE DOWN Take out the push-up.

7 90-DEGREE ABS WORKS SHOULDERS, OBLIQUES, BUTT

Start on floor in plank on palms. A Draw bent right knee toward chest. B Thread right leg under body and extend out to left, slightly bending right elbow to angle torso toward left and flexing right foot

A B

WITH

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For Fabric & Air

Scan for more tasty ideas!

Food styling by Jamie Kimm; prop styling by Sarah Cave/EH Management

LIVING COLOR Check farmers markets for purple versions of your favorite veggies.

Photographs by TED CAVANAUGH

SHAPE.COM

NOVEMBER 2017 77

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FORBIDDEN RICE BOWL WITH BEETS AND GOAT CHEESE–DILL VINAIGRETTE From Sheet Pan Suppers Meatless by Raquel Pelzel Serves: 4 Active time: 20 minutes Total time: 1 hour

3 medium beets, peeled and cut into bite-size pieces 1 small red onion, halved and thinly sliced 6 tablespoons extra-virgin olive oil 1¾ teaspoons kosher salt, plus more for seasoning 1½ cups black rice, such as Forbidden Rice 3 cups boiling water 2¼ cups thinly sliced red cabbage 3 tablespoons plus 2 teaspoons lemon juice 2 tablespoons chopped dill 2 teaspoons honey

78 NOVEMBER 2017 SHAPE.COM

½ teaspoon freshly ground black pepper, plus more for seasoning 4 ounces goat cheese ¼ cup shelled roasted, salted pistachios 1 Place an oven rack in the middle position and preheat oven to 350°. Place beets and red onion on a rimmed sheet pan and toss with 2 tablespoons olive oil and 1 teaspoon salt. Roast until they start to soften, about 15 minutes. Remove pan from oven and sprinkle rice over beet mixture. Pull out oven rack partway, place pan back on it, and carefully pour on boiling water. Quickly stir and cover sheet pan with foil, crimping tightly around edges to seal. Bake until rice is tender and water is absorbed, 35 to 45 minutes. Remove pan from oven and set aside.

2 Meanwhile, place cabbage in a medium bowl and massage with 1 tablespoon oil, 2 teaspoons lemon juice, and ¼ teaspoon salt. Set aside. 3 In a small bowl, whisk together remaining 3 tablespoons each olive oil and lemon juice, dill, honey, ½ teaspoon salt, and pepper. Crumble in goat cheese and gently stir. Taste and season with additional salt and pepper if needed. 4 Divide rice among 4 bowls and top with cabbage and vinaigrette. Sprinkle bowls with pistachios before serving.

Nutrition facts per serving: 619 calories, 35 g fat (9.2 g saturated), 66 g carbs, 17 g protein, 8 g fiber, 740 mg sodium

Forbidden Rice Bowl With Beets and Goat Cheese–Dill Vinaigrette recipe adapted with permission from Sheet Pan Suppers Meatless by Raquel Pelzel (Workman Publishing, 2017)

THE PURPLE bell peppers, carrots, and sweet potatoes popping up at your farmers market might seem like crazy new food hybrids, but the color is actually what you find in the wild, says Mary Ann Lila, Ph.D., the director of the Plants for Human Health Institute at North Carolina State University. And that wild factor is what makes these foods better for you than conventionally farm grown, she adds. To survive sans chemicals or human help, veggies naturally produce more vitamins, minerals, and phytochemicals for protection from the elements; when you eat them, you get a bigger dose of healthy compounds. The purple pigment packs nutrition power too. “The anthocyanins that give foods this brilliant hue are associated with cardiovascular benefits and cancer-fighting abilities,” Lila says. The payoffs are full body: The compounds in purple carrots and potatoes may prevent inflammation and increase antioxidant activity, a Canadian study in the Journal of Functional Foods found. These kaleidoscopic beauties can even affect your weight, Lila says, since their color may help keep you full. Then there’s the optics. Purple veggies can really dress up a dish—another reason why chefs love finding new ways to play with the pops of color. You can swap purple foods into any recipe— start with the innovative dishes here.

Cauliflower Salad With Olives and Breadcrumbs recipe adapted with permission from How to Cook Everything Vegetarian: Completely Revised Tenth Anniversary Edition by Mark Bittman (Houghton Mifflin Harcourt, 2017)

80 NOVEMBER 2017 SHAPE.COM

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12 to 15 minutes.

39 g fat (5.6 g saturated), 40 g carbs, 5 g protein, 4 g fiber, 303 mg sodium

k Adv

FRIES

To make them crispy, slice potatoes thinly, don’t crowd the pan, and eat them hot and fresh from the oven.

SHAPE.COM NOVEMBER 2017 83

facts *perNutrition serving: 511 calories,

age

3 Toss potatoes with remaining 3 tablespoons olive oil, then place on a baking sheet in one layer. Bake for 25 minutes or until tender, then flip with a spatula. Bake for another 10 to 15 minutes, until soft. Sprinkle truffle salt to season; serve hot with aioli for dipping. Leftover aioli will keep in the refrigerator for about a week.

-C

aioli: In a medium bowl, use a wire whisk to beat together the egg and yolk. In a blender, puree blueberries, then strain mixture with a sieve, reserving juice. Add juice to eggs, then add vinegar, honey, agave, and maple syrup. Slowly stream in 1 cup oil, beating constantly until light and creamy, then refrigerate.

2.Meanwhile, make the

Celery

Food styling by Jamie Kimm; prop styling by Sarah Cave/EH Management

84 NOVEMBER 2017

Power snacks When afternoon hits, so does

that nap attack. These bites will fuel you through. A twist on bagels and lox ` Spread a Wasa cracker with labneh and top it with smoked salmon and pickled red onion, says Alison Roman, the author of the new cookbook Dining In. The combination of fiber, protein, and healthy fat is a guaranteed hunger buster.

Fudge— yes, fudge

Better than peanut butter A blend of seven nuts and seeds plus dark chocolate makes NuttZo Paleo Chocolate Power Fuel a sublime spread that’s packed with protein, healthy fats, and fiber. Pair it with an apple or a banana, spread it on crackers, or simply eat it with a spoon.

Creative crudité Trade your usual veggies and ranch for radishes and almond butter, says Dana Shultz, the creator of the Minimalist Baker. The combo is both creamy and crunchy, rich and fresh.

86 NOVEMBER 2017 SHAPE.COM

The new pudding When you’re in the mood for something dessert-like, try Oui by Yoplait yogurt. Ultracreamy and subtly sweet, this “French style” yogurt is cultured right in the little glass pot that it’s sold in.

Give the snack a savory spin with this easy idea from Deb Perelman, the writer of the blog Smitten Kitchen and the new cookbook Smitten Kitchen Every Day. Using a food processor, crumble kale chips into a fine powder. Toss freshly made popcorn with kale dust, olive oil, black pepper, sea salt, and finely grated pecorino.

Photograph by TED CAVANAUGH

Food styling by Jamie Kimm; prop styling by Sarah Cave/EH Management

Green popcorn

For a sweet treat with a long-lasting energy boost, Deliciously Ella founder Ella Mills, the author of Natural Feasts, makes salted maca fudge. Process 1½ cups roasted cashews and 1½ teaspoons vanilla powder in a food processor until creamy. Add 6 pitted Medjool dates, 2 tablespoons maca powder, 3 tablespoons coconut sugar, and 3 tablespoons tahini; continue to process until smooth. Spoon into a loaf pan lined with plastic wrap, sprinkle with sea salt, and freeze for two hours.

At the Market

Get sauced

We still love tomato, but there’s a whole world of healthy, decadent toppers for your pasta-eating pleasure. Make your own or hit the store—either way, we have some great ideas.

→

Chef Cayer’s recipes are luxurious, hearty, fresh, and easy to whip up.

TRUFFLE PAN SAUCE Sauté garlic and shallots in olive oil, then shave truffles (fresh or canned) into the pan. When the smell is intense, add chicken stock, butter, chives, lemon juice, and salt and pepper; cook until it’s silky. Serve with a filled pasta like cappelletti or tortellini to add another dimension.

88 NOVEMBER 2017 SHAPE.COM

BEET PESTO Use a high-powered blender to puree raw beets, basil or parsley, walnuts, orange juice, salt, pepper, and olive oil. Toss it with fusilli; the twisted shape will grab onto the sauce.

LAMB RAGU Brown ground lamb and take it out of the pan, then sauté mirepoix (chopped celery, carrot, and onion) with garlic, sage, bay leaf, rosemary, and thyme in the juices. Add the meat back with a touch of tomato paste, then add wine, stock, oregano, and cinnamon; simmer for an hour, then season with salt and pepper. Serve with rigatoni.

Photograph by TED CAVANAUGH

Food styling by Jamie Kimm; prop styling by Sarah Cave/EH Management

Be the cook

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At the Market

Annette never felt she had great hair, so she went to the hairdresser often, for treatments and even hair extensions. But with time, her hair felt increasingly thin and fragile. She had to do something.

Get the gear

My hair loss was frustrating

“I have always been on the lookout for a good way to keep my hair nourished and healthy. I longed for more volume and less shedding. At the hairdresser they proposed hair care products which helped a bit, but after visiting my health food store, I learned the value of hair supplements.

The trick that worked

In addition to containing high amounts of hair growth nutrients, Hair Volume™ also contains copper, which can be helpful in fighting grey hairs, as it promotes melanin production.

For perfectly silky sauces use the hand blender It purees right in your saucepot

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This Swedish hair tablet is based on apple extract

in the silicone Zoku Jumbo Ice Trays ($15 for set of 2, zokuhome .com). The plastic lid prevents sauces freezer burn–free. 3 /double duty

The Pan, 2.5 qt. in the cast-iron skillet, then toss below; the skillet acts as a lid.

The first month I noticed my nails seemed stronger. Then my hair felt healthier shortly after. That made me feel so happy. Now I am a great fan of Hair Volume and recommend it to everyone who wants beautiful and healthy hair.”

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for the consistency you want.

I never thought of nourishing my hair from within. The lady at the store recommended Hair VolumeTM, a Swedish supplement with apple extract, which she told me her customers raved about. She told me to use it at least 3 months, so I bought a box and got started.

- Annette, Copenhagen, DK

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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Always read the label and follow the instructions prior to use. Results may vary.

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Pop open a jar Look for store-bought sauces that go beyond the basics. It’s hard to believe that extra-creamy Victoria Fine Foods Vegan Alfredo sauce is actually dairyfree. Its decadent texture comes from pureed cashews; the rich flavor, from garlic and rosemary.

Luscious and thick, Cucina Antica Tuscany Pumpkin sauce gets its velvety texture and classic fall flavor from pumpkin puree—which adds vitamins A and C as well as fiber—and just a touch of cream.

Bertolli Rustic Cut sauces—which come in flavors like roasted garlic and spicy marinara— include hearty bites

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Pesto gets a Southwestern kick with Mouth Foods’ Hatch Chili Pesto by The Gracious Gourmet. New Mexico peppers, garlic, cilantro, and onions are blended into a spicy sauce for pasta or tacos.

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2017 SHAPE

HEALTHY TRAVEL AWARDS

And here they are: the best wellness hot spots to relax, refuel, By

mirel ketchiff and rebecca dancer

SHAPE.COM

NOVEMBER 2017 93

Best/ HOTEL SPA soak in the outdoors

Como Shambhala Retreat at Como Parrot Cay; Turks and Caicos You’ll start to feel the stress melt away as soon as you catch sight of this spa, situated in pavilions overlooking the serene North Caicos Channel. If the holistic treatments—Ayurveda, aromatherapy, Pilates, Japanese baths—don’t leave you completely relaxed, a soak in the outdoor Jacuzzi garden certainly will. Bonus: Pros like a Thai massage therapist and an Ayurvedic wellness consultant offer one-on-one sessions. (Rooms from $600 a night, comohotels.com/parrotcay) ta i l o r e d -t o -you t r e at m e n ts

Spa Montage Beverly Hills; Beverly Hills, California Every offering at this spa is customized to your lifestyle and wellness goals. Therapies include massage, aromatherapy, reflexology, or thalassotherapy using seaweed and salt water. Or opt for one of the L.Raphael treatments—high-tech skin-care and beauty therapies that incorporate oxygen, ultrasound, and antigravity techniques. (Rooms from $740 a night, montagehotels.com/beverlyhills) modernize your massage

The Spa at the Omni Grove Park Inn; Asheville, North Carolina This year, the subterranean spa added the Relax Well Treatment Pod, which has 12 programs meant to enhance traditional therapies. So after you get a detoxifying clay body wrap, for instance, the pod will surround you with mood-boosting colored light. The pod also has a thermal sauna, aromatherapy, salt mist, and massage vibration. (Rooms from $199 a night, omnihotels.com)

BEST KIDS’ PROGRAMS FAMILY NIRVANA Franklyn D. Resort and Spa; Runaway Bay, Jamaica With access to a personal nanny, plus a kids’ club that offers sports, arts and crafts, beach games, and nightly dance shows, little ones will never want to leave. (Rooms from $340, fdrholidays.com) ENDLESS ADVENTURES The Ritz-Carlton, Lake Tahoe; Truckee, California Ritz Kids offers adventure hikes and scavenger hunts. And try the Kids Indoor Campout, with a luxe inroom tent and a s’mores kit. (Rooms from $229 a night, ritzcarlton.com/laketahoe)

HOTEL GYMS fitness bonanza

Kimpton Glover Park Hotel; Washington, D.C. This new property has an Urban Athletic Club, a 2,000-square-foot gym with all the equipment you could possibly imagine: Spinning bikes, air bikes, boxing bags, rowing machines, Kiss the Sky yoga mats and gear, TRX bands, rings, power racks, Prowlers and pulling ropes, plyo boxes, and more. Early risers can sign up for the gym’s signature class, a 50-minute combo of sports conditioning and strength training. (Rooms from $145, gym classes from $10, gloverparkhotel.com) o ly m p i c o f f e r i n g s

The Hotel at the Los Angeles Athletic Club Hotel; Los Angeles This athletic-club–cum-hotel has fitness facilities that span five floors and include an Olympic-size indoor pool (sometimes used by actual Olympic athletes in training) and basketball and squash courts. Book a one-on-one training session to fine-tune your backstroke or jump shot, or sign up for

Left: Westin

SEASIDE FUN Wequassett Resort and Golf Club; Cape Cod, Massachusetts The new children’s center features a pirate-ship playground, an outdoor amphitheater, and an old-fashioned ice cream truck that stops by daily. (Rooms from $425 a night, wequassett.com)

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Canyon Ranch; Arizona; Massachusetts For wellness expertise, you can’t beat Canyon Ranch. Both properties work with top experts, including physicians, nutritionists, and exercise physiologists who host workshops, lectures, and private sessions to help you come up with a plan for a healthier, happier life. That’s in addition to the luxurious massage and body-work therapies, year-round outdoor sports, and personalized private fitness training. (Stays from $800 a night, canyonranch.com)

a group exercise class like kickboxing, Pilates, circuit training, aerobics, or tai chi. (Rooms from $229, laac.com) group classes galore

The Four Seasons Resort and Club Dallas at Los Colinas; Dallas Everything is bigger in Texas, and the fitness facilities at this resort are no exception. We’re talking more than 60 classes a week, including MMA training and AntiGravity Aerial Yoga. Nutrition coaches are available, and there’s an exclusive Muscle Activation Technique specialist who can help assess and correct any muscular issues. (Rooms from $300, fourseasons.com/dallas)

RESTORE AND EXPLORE Holland America Line Jump-start a morning yoga and meditation routine with the Just Breathe programming offered onboard. Follow your serenity session with a little adventure: The cruise line’s Exploration Central program tells you what to visit at each stop and books you tours for snorkeling, swimming, and tubing. (Cruises from $749 for seven days, hollandamerica.com) FIT AND FUN Silversea Expeditions These smaller Expedition ships are designed to take you to spots that larger ships can’t reach. The Wellness Expeditions have classes like yoga, Pilates, and aqua-gym workouts, plus spa treatments, healthy meals, and nutritional counseling. Or book an Adventure & Exploration Expedition for an up-close look at awe-inspiring local wildlife like Antarctic penguins. (Cruises from $4,900 for seven days, silversea.com) HIP SHIP Uniworld During the frequent stops on this river cruise, you can bike or kayak with a guide or a naturalist. Back on the ship, get your fitness fix at the gym, which offers classes like yoga and Five Tibetan Rites, or sign up for private sessions. Then indulge in some pampering at the ship’s Serenity River Spa, which features luxe Hermès and L’Occitane products. (Cruises from $2,799 for eight days, uniworld.com)

Best/ HOTEL

RESTAURANTS rustic garden dining

Earth at Hidden Pond; Kennebunkport, Maine The signature restaurant at this tranquil New England resort brings the outdoors in. Seasonally inspired dishes are made from fresh-picked ingredients like herbs and heirloom veggies, many of them from the two on-site organic gardens. Even the restaurant itself is locally sourced: The walls were built from the forest’s trees. (Rooms from $349 a night, hiddenpondmaine.com) e c o - f r i e n d ly e at s

Natural Epicurean at the Broadmoor; Colorado Springs This healthy, earth-friendly restaurant serves delicious, energizing fare. Kick off your day with a cold-pressed juice like the Antioxidant Infusion (pomegranate, blueberry, and Japanese green tea); later, try one of the colorful creative salads, like the Vietnamese kale. And feel good knowing that the tables, glassware, china, and place settings are all made from recycled materials. (Rooms from $445 a night, broadmoor.com) refreshing and refined

Citrus & Palm at Miramonte Indian Wells Resort & Spa; Indian Wells, California This restaurant is all about balance: healthy food, creative combos, and total satisfaction. That means handcrafted cocktails made with herbs grown on property, innovative bites like bluefin poke, and elevated comfort food favorites like pumpkinseed French toast. (Rooms from $109 a night, miramonteresort.com)

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Best/ FITNESS

PROGRAMS seaside sculpt

Hotel del Coronado; San Diego This historic SoCal hotel is a fitness superstar, offering workouts you’ve never even heard of, like the quirky but sweat-worthy mermaid fitness class, a 45-minute water aerobics routine during which you wear a colorful mermaid tail. You can also take on-the-beach Spinning and yoga classes every morning. (Rooms from $349 a night, hoteldel.com) urban extras

Arlo SoHo; New York City

Jump-start your physical and mental health at this relaxing oceanfront resort. The Full Moon Wellness Series features a different event during each month’s full moon, including yoga, paddleboarding, and classes with herbal experts. There’s also a 24-7 fitness center and plenty of daily offerings like Spinning, dance, body-sculpt sessions, and beachside boot camp. (Rooms from $349, nobuedenroc.com)

SWEAT ON YOUR OWN SCHEDULE Element Hotels This chain partners with the Your Trainer app to deliver 10- to 12-minute workouts you can do in your room or the fitness centers. (Rooms from $98 a night, varying by location and season, starwoodhotels.com/ element) HIGH-TECH HEALTH PERKS Marriott Charlotte City Center; Charlotte The Stay Well guest rooms have an air-purification system, aromatherapy diffusers, and circadian mood lighting designed to improve energy and focus. (Rooms from $125 a night, plus a $50 Stay Well upgrade, staywellrooms.com)

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to restore balance

Miraval Arizona Resort and Spa; Tucson, Arizona

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boot camp for the body and s oul

Nobu Eden Roc Hotel Miami Beach; Miami Beach

BEST BUSINESS HOTELS

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There’s no gym on the property, but the Arlo SoHo more than makes up for it with its roster of workout pop-ups. Head to the rooftop for an early-morning yoga class with Tangerine Fitness, a surf-inspired workout from Surfset NYC, or an Awaken Awe group meditation session. You can also sign up for a free boxing class at local hot spot DogPound Fitness. (Rooms from $199, arlohotels.com)

Miraval has a single goal: to help guests learn how to achieve equilibrium in their lives so they find more meaning and joy in every day. As part of that mission, the resort partners with some of the biggest hitters in health, wellness, and beauty, including celebrity manicurist Deborah Lippmann. You’ll spend your time unwinding with traditional, Ayurvedic, or Eastern-inspired spa treatments; attending workshops on everything from honey tasting to horse painting; dining on delicious, seasonally sourced meals; and taking fitness classes like yoga, rock climbing, mountain biking, and cardio drumming. (Rooms from $520 a night, miraval.com)

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Best/ SKI LODGES slopes and spa

Teton Mountain Lodge & Spa; Jackson Hole, Wyoming

BEST FAMILYGETAWAY HOTELS

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Located in the foothills of Mount Kuchumaa, Rancho La Puerta sprawls over an expansive 4,000 acres, with gardens, hiking trails, pools, luxe spa and fitness facilities, and a renowned organic farm, which helps supply the property with fresh, seasonal produce. The daily options are endless: Check out the sports and fitness classes, including H2O boot camp, Gyrokinesis, and tennis. Or go on a leisurely bird-watching meditation exploration with one of the resort’s guides. If you’re in the mood to get Zen, take an art class, walk the property’s meditative labyrinth or reflexology pathway, or spend a few blissful hours in the Ranch Spa, which focuses on detoxing, soothing, nourishing, and revitalizing the body. (Triple casitas from $3,350 per person for one week, rancholapuerta.com)

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FOR THRILL SEEKERS The Omni Homestead Resort; Hot Springs, Virginia This Southern resort boasts a two-acre water park, two golf courses, tennis courts, a game room, and a movie theater. Try the three-hour zip-lining tour, then grab dinner at one of its five restaurants. (Rooms from $205 a night, omnihotels.com)

GET CONNECTED Cliff House Maine; Cape Neddick, Maine Bond with your family on guided hikes, kayaking trips, bike tours, or lobstering cruises or while watching a movie together in the on-site theater. If you can, sneak away for a yoga class at the gym. (Rooms from $249, cliffhousemaine.com) HORSE AROUND The Home Ranch; Clark, Colorado In the Junior Wrangler Program, kids learn how to groom and ride horses. Also offered: daily guided hikes, swimming, cycling, tubing, and sleigh rides. The kitchen is stocked from the on-property organic farm and greenhouse. (All-inclusive rates from $920 a night for a family of three or four, homeranch.com)

With three mountains just minutes apart, it can be tough to know where to start. This resort’s complimentary ski concierge will direct you to the best slopes for your skill level. Après skiing, hop in one of the hotel’s five hot tubs or stop by the Tranquility Lounge inside SpaTerre, the three-story, full-service spa, for some pampering. (Rooms starting at $179, tetonlodge.com) vip ski

Limelight Hotel; Aspen, Colorado Skip the lift lines and sign up for a Powder Tour at this hip hotel. Two guides and a driver will lead your 12-person group to the freshest powder and best terrain in the Rocky Mountains. If you need a break, borrow a complimentary cruiser or fat-tire bike, and take advantage of the property’s downtown location, minutes from the best of Aspen’s shopping and dining. (Rooms from $300 a night, limelighthotels.com/aspen) mountain master

Stowe Mountain Lodge; Stowe, Vermont At this resort, you can ski in and ski out at two mountains connected by a transfer gondola. Your Alpine Concierge will guide you to the best trails and transport your gear. Or hit the climbing wall for a different mountain experience. (Rooms from $229 a night, destinationhotels.com/stowe-mountain-lodge)

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Best/ PET

AMENITIES pooch paradise

Hotel deLuxe; Portland, Oregon

This tour operator has had more than 51 years to fine-tune its active luxury trips—and it shows. The biking and walking routes are filled with jaw-dropping views in some of the world’s most beautiful places, plus friendly guides who are on call 24-7; quirky hotels; tips about off-the-beaten-path experiences, sights, and restaurants; and great wine. There are also boat, safari, and food and wine tours, plus self-guided tours and daytime guided tours that leave you free to do your own thing at night. (Trips from $2,895 for five days, butterfield.com) mind -body tour

Whole Journeys See a new side of popular destinations like Tuscany, China, Portugal, Croatia, and Peru with Whole Journeys’ holistic wellness tours. On the Blue Zone island of Sardinia, for example, you’ll sample the local foods and wines that may be responsible for the natives’ long life spans, and in China you’ll walk the Ancient Tea and Horse Caravan Route. (Trips from $2,995 for eight days, wholejourneys.com) wet and wild

Wilderness Travel The water adventures offered by this company—sea kayaking and snorkeling in stunning spots like Belize, the Dominican Republic, Cambodia, Mexico, the Galápagos Islands, and Alaska—are standouts because of their friendly waters, beautiful wildlife, and stunning sites (both underwater and on dry land). At night, stay in lovely small hotels or camp out in special expedition vessels. (Trips from $3,295 for 12 days, wildernesstravel.com)

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HEALTHIEST AMENITIES GEAR GALORE Halcyon; Cherry Creek, Colorado All you need to bring is a carry-on bag—the hotel’s Gear Garage has New Belgium cruiser bikes; Osprey backpacks stuffed with a GoPro and binoculars; and Arc’Teryx jackets. Between explorations, grab a free class at the local Pura Vida, a gym and yoga studio. (Rooms from $289 a night, halcyonhotel cherrycreek.com) INSTANT RELAXATION Sunrise Springs Spa Resort; Santa Fe, New Mexico At check-in, all guests receive a copy of The Little Book of Mindfulness. There are classes in meditation, food as medicine, yoga, and even puppy playtime. (Rooms from $225, sunrisesprings .ojospa.com) GO GLAMPING Collective Hudson Valley, a Retreat at Liberty Farms; Ghent, New York The star “rooms” at this property are the incredible tents, tricked out with king-size beds, chandeliers (yes, there’s electricity), and private decks. Plus, the tents are on a working organic farm. (Stays from $450 a night, collectiveretreats.com)

A-list accommodations for your VIP (very important pet) at this boutique hotel include eco-friendly pet beds, a pet room service menu stocked with minimally processed food from the Honest Kitchen pet-food company, and custom-made dog tags. (Rooms from $189, plus $45 pet fee, hoteldeluxeportland.com) cutest concierge

Park Hyatt Chicago; Chicago When you stay at this luxurious downtown high-rise, the entire pet fee is donated to PAWS (Pets Are Worth Saving), Chicago’s largest no-kill animal shelter. Check in with Parker, the unofficial doggy concierge, whose adventures are documented on Instagram (search #barkhyattchicago). (Rooms from $375, plus $100 pet fee, chicago.park.hyatt.com) drool-worthy treats

The Westin Cape Coral Resort at Marina Village; Fort Myers, Florida The pet menu at the resort’s dockside restaurant is stocked with treats that sound good enough for humans, like bacon-flavored boneless wings and grilled filet mignon and veggies. After dinner, your pooch will sleep soundly on the Westin Heavenly Dog Bed. (Rooms from $149, westincapecoral.com)

Weight Management

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BEST HOTEL POOLS SWIM WITH A SOUNDTRACK Keswick Hall & Golf Club; Charlottesville, Virginia Of the three pools, our fave is the adults-only outdoor saltwater infinity pool with music piped in underwater. (Rooms from $189 a night, keswick.com)

Best/CURATED

EXPERIENCES fitness zen

native thrills

build your dream trip

Groundsea Fitness; Great Barrington, Massachusetts

Airbnb; worldwide

Ananda Expeditions; worldwide

This tranquil private home offers three- to four-day scheduled or custom retreats for up to 10 guests, July through November. Between hiking, yoga, barre, and HIIT, eat local, organic ovo-vegetarian cuisine. (From $3,700 for three days, groundseafitness.com)

Last year, the homebooking site launched Airbnb Experiences, which lets travelers book activities led by local experts. Think a pastry-making course taught by a Parisian chef, an acrobatics lesson in L.A. led by a performer, or flamenco training from a dancer in Barcelona. (From $10, airbnb.com/s/experiences)

Pick your dream destinations and activities, like hiking, yoga, skiing, surfing, wine tasting, or fine dining. The custom tour company will build a guided or self-guided itinerary to help you find your ananda, an ancient Sanskrit word for bliss. (From $750, anandaexpeditions.com)

CITY LAPS The St. Regis; San Francisco You’ll have magnificent views of downtown San Francisco while you swim in the hotel’s indoor saltwater infinity pool. It’s open 24 hours, perfect for a nighttime swim. (Rooms from $405 a night, stregissanfrancisco.com) MAJESTIC MOUNTAINSIDE DIP Amangani; Jackson Hole, Wyoming Unreal panoramic views of the Teton Mountains surround this 115-foot outdoor pool and the adjoining whirlpool Jacuzzi. (Rooms from $800 a night, aman.com/resorts/amangani)

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In a “ good place

Kristen Bell’s happy meter is shooting high—fueled by equal parts yoga, a thriving career, and a commitment to eating healthy in a fresh, creative way. Here’s what else keeps the actress amped up every day. By Pam O’Brien Photographs by James Macari

Kristen Bell is a champion multitasker.

Health is a huge priority for Kristen, who cares deeply about the food she puts in her body and makes being active with her daughters one of her top goals. “To me, being healthy means feeling good about the choices I’m making,” she says. “And most important, it’s about keeping ﬁt mentally and physically. I’m constantly reminding myself that it’s not about my thighs: It’s about my commitment and my happiness level.” Good thing, then, that Kristen is feeling really happy these days. There’s her thriving career—besides The Good Place, she is starring in the movie A Bad Moms Christmas, in theaters November 3, and reprising her 106 NOVEMBER 2017 SHAPE.COM

role as the voice of Anna in Frozen 2, which goes into production next year—her #couplegoals marriage to actor Dax Shepard; and her two adorable daughters, Lincoln, 4, and Delta, 2½. She’s also committed to doing good and giving back: Kristen is the cofounder of This Bar Saves Lives, a company that donates a lifesaving nutritional packet to a child in need for every bar sold. Where does she ﬁnd the hours, let alone the energy, for all that? Well, pasta and pizza deﬁnitely help. “Carbs—I love ’em!” she says. But a masterful game plan is also required. Here are Kristen’s secrets for maximizing time—and having a blast along the way.

Styling by Amy Berlin Dubin; hair by Lorenzo Martin/The Wall Group; makeup by Simone Siegl for Neutrogena; manicure by Emi Kudo/Opus Beauty for Dior Vernis

During this interview, for instance, the actress and mom of two is talking on the phone, eating granola, and driving home after a busy day of ﬁlming her NBC comedy, The Good Place. Simultaneously, Kristen is planning out the rest of the day in her head, including a WARDROBE FITTING, PICKING UP HER KIDS from school, and MAKING DINNER, among a thousand other things. She squeezes in exercise the same way: “At work, while I’m RUNNING THROUGH LINES with my fellow actors, I’ll be leaning backward on a chair doing TRICEPS DIPS,” says Kristen, 37. “At home, when my kids and I are on a walk, and they’re meandering and looking at leaves, I’ll do LUNGES. I get it in however and whenever I can.”

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Set your exercise intention “I joined a yoga studio this year and bought a monthly pass, and I’ve been going every chance I can. I enjoy the physical and mental reset I get in yoga more than any other workout. Being in a meditative state while I’m challenging my body is ideal. I like the fact that you set an intention because there’s always something that I’m working through in a day, and it helps me do that. If I have a choice, I will always go to yoga rather than sit on the couch, because I feel so much better afterward.”

Embrace the microburst “I need fast workouts. I don’t have an hour and a half—I have 25 minutes, max. So I incorporate sprints into my routine. I sprint up my driveway, walk back, repeat. I do it 10 or 15 times. The whole thing takes me maybe 15 minutes. It’s fantastic for your heart, brain, and body. And sprinting makes me feel really strong.”

I have the stamina

to walk a couple of miles or hold my kids for hours because I’m being thoughtful about what I put into my body.”

Teach your kids a good workout ethic “It’s important to me to show my children that I care about my health and ﬁtness enough to stay committed. So when I’m in their room with them, I’ll do some squats. When they ask what I’m doing, I’ll say I’m getting my physical ﬁtness in. And because they copy everything I do, the next time they pick up a heavy bag they’ll say, ‘I’m getting my workout in.’ It’s a value I want to instill in my kids at an early age—that paying attention to your body is mandatory. Whether it’s putting my sunscreen on or doing push-ups, it’s not just me taking care of myself but also me helping shape my daughters.”

Eat your cravings “I am obsessed with food! I start my day with matcha. And then, when my stomach wakes up, I order egg whites, spinach, extra feta, and hot sauce on set. I tell the caterer, ‘Once you’ve added so much feta that you think, Oh no, I’ve added too much feta, double that.’ As a snack at work, I’ll grab a Chobani yogurt. At home, I’ll pick things that are blooming in my garden—mulberries, nectar plums, blackberries. Lunch is almost always a big garbage disposal salad. I start with lettuce and add a scoop of rice, a scoop of beans, a handful of nuts, tomatoes, broccoli, carrots, cucumber, strawberries, blueberries, a splash of olive oil, a squeeze of lemon, and some sea salt. It’s delicious. My favorite food, though, is croutons. Any and all croutons. I don’t discriminate.”

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Customize your carbs “For dinner, I love pasta. Love it. But I’m a vegetarian, so I have to monitor my protein intake. There is a brand of pasta that I’ve been getting at Thrive Market called Banza that’s made from chickpeas and pea protein. It’s got a lot of protein in it—about 25 grams a serving— and it tastes like regular pasta. It’s so good. What I’ll do is cut up some cherry tomatoes, fry them in a pan with a little olive oil, throw the cooked noodles in, then add a little more olive oil, and maybe some ghee, and crack an egg in it for creaminess. The dish is like a carbonara, but with tomatoes and without meat, and it’s truly divine. I’m telling you, this pasta has changed my life.”

Level up your nutritional know-how “My best healthy habit is knowing how to read a nutrition label. Some people look at what the carbs are and that’s all they think about. Others check to see what the sugar is. And some people just zero in on the protein. I try to balance everything. Does an avocado have a ton of fat in it? Yes, but it’s healthy fat, so have an avocado with sea salt. Same thing with fruit. I pay attention to a food’s nutritional value and then balance my diet really well. Like knowing, OK, I’ve had enough protein today, I’m going to eat carbs for dinner, or vice versa. I appreciate understanding what I’m putting into my body.”

Beauty is worth the effort “I never go to bed with makeup on. I double-cleanse at night and use a wipe before I wash my face. I like the natural wipes from Neutrogena and their pore-clarifying cleanser, which I use with my Clarisonic. Then I put on the Neutrogena Hydro Boost with hyaluronic acid to moisturize. I also use a ﬁlter on my showerhead to pull some of the chlorine out of the water. It’s amazing how much more moisture my hair has now. Oh, here’s another good tip: I always thought that sleeping on a silk pillowcase was just a bill of goods. It is not. I have fewer ﬂyaways and split ends. It’s awesome. Sleep on a silk pillowcase, and I guarantee you’ll notice the difference.”

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Layer flavor, blend spices, get creative with your broilerâ&#x20AC;&#x201D;here are the best ways to put dinner on the table in 30 minutes flat. by allison day photographs by charles masters

Food styling by Jamie Kimm; prop styling by Sarah Cave/EH Management

SKILLET KALE CAESAR SHAKSHUKA WITH CRISPY P O L E N TA C R O U TO N S

reinvent the one-dish dinner Shakshuka, traditionally eggs poached in a spicy tomato sauce, comes together as a rich blend of flavors and textures in a single panâ&#x20AC;&#x201D;and offers tons of ways to play. The version above, for example, is packed with greens. More ideas:

shakshuka margarita Poach eggs in tomato sauce,

top with fresh mozzarella, and bake in the oven. Add fresh basil and a drizzle of olive oil, and serve with toasted sourdough.

spanakopita shakshuka SautĂŠ two large bags of spinach with smashed garlic, olive oil, and fresh dill until wilted. Stir in lemon zest. Create wells in the spinach mixture, crack eggs into them, and bake. Garnish with crumbled feta and Greek yogurt.

Serve with lemon wedges and pita.

huevos rancheros shakshuka Heat salsa in a skillet, then stir in a can of rinsed and drained black beans and a cup of thawed frozen corn. Create wells in the mixture, crack eggs into them, and bake. Top with cottage cheese and fresh cilantro, and serve with tortillas. SHAPE.COM

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go curry in a hurry Streamline prep (and slash your ingredient list) with premade curry pastes. They’re packed with every spice you’ll need to build a dish that’s dynamic and full-bodied in almost no time. You’ve got a bunch of different styles to work with, including Indian, Thai, and Moroccan. And no need to stick to established recipes when there are a million ways to put the seasonings to great use.

stir harissa paste into yogurt or hummus; toss it with pasta; rub it onto vegetables or meats before roasting; try it in place of tomato sauce on pizza.

use vindaloo paste to coat chickpeas before pan-frying; toss it with sweet potato cubes for roasting; mix into ground meat for spiced burgers or meatballs.

whisk Thai curry paste into a sesame oil and rice vinegar dressing; add natural peanut butter and thin with water for a grain bowl sauce.

add tikka masala paste to the cooking water to flavor rice; rub it onto chicken thighs before coating with coconut flakes and broiling; stir into yogurt as sauce for a kebab wrap.

thin Massaman paste with water and lime juice for a dip for cooked meat; thin it with orange juice for salad dressing.

spread korma paste on salmon before broiling for Indian fish tacos; mix it into mashed potatoes.

GINGER AND RED CHILE CHICKEN LAKSA WITH RICE VERMICELLI

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layer your flavor If you roast meat and vegetables on separate sheet pans, you miss an opportunity for deeper, more indulgenttasting dishes. Instead, overlap your ingredients on a single pan and let their juices meld into a complex, rich dish.

salmon and veggies Bottom layer: Thinly sliced leeks or onions, grape tomatoes, garlic, and Swiss chard seasoned with olive oil, salt, and lemon juice.

Top layer: Skinless salmon fillets seasoned with salt and pepper. Bake at 425° for about 15 minutes.

chicken with chorizo and beans Bottom layer: Toss canned white beans with cubed chorizo, torn kale, a splash of sherry vinegar, and olive oil.

Top layer: Thinly pounded chicken breasts coated with tapenade. Bake at 425° until cooked through, 12 to 15 minutes. Top with fresh parsley and serve.

meatballs with sweet potato and zucchini Bottom layer: Thinly sliced sweet potato and zucchini tossed with harissa paste and olive oil.

Middle layer: Thin slices of sweet onion.

Top layer: Meatballs (mix ground beef with a handful of oats, a spoonful of orange marmalade, and a pinch each of cumin and salt). Bake at 450° until cooked through, 12 to 15 minutes. To serve, drizzle with a mix of yogurt and lemon juice and scatter mint on top.

SESAME STEAK WITH CABBAGE, C A R R OT S , ONIONS, AND KIMCHI

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crank up the most underused oven setting The broiler delivers high, direct heatâ&#x20AC;&#x201D; much like a grillâ&#x20AC;&#x201D;so you can make a nicely toasted meal in 10 minutes, tops.

116 NOVEMBER 2017 SHAPE.COM

GET THE RECIPES Scan here for the easy instructions to make the dishes on these pages.

Rub halibut fillets with a prepared Moroccan spice blend and place on a baking sheet next to shredded brussels sprouts. Broil until halibut is cooked though, 5 to 8 minutes. Toss cooked sprouts with grated carrot, fresh mint, pomegranate seeds, toasted almonds, and lemon-infused olive oil.

Rub pork chops with grainy mustard and place on a baking sheet next to quartered and seeded apples, halved shallots, and kale seasoned with olive oil, salt, and pepper. Broil for 4 minutes, flip chops, and broil for an additional 4 to 6 minutes or until pork is cooked through.

Hom

Brush thick slices of cauliflower with olive oil and broil for 5 minutes; flip and broil for another 5 minutes or until golden brown. Add raisins, crumbled feta, walnuts, olives, and a squeeze of lemon and broil about 30 seconds more. Top with a big dollop of pesto.

broiled pork chops, apples, and shallots with kale

-C

k Adv

age

broiled Moroccan halibut with shredded brussels sprouts, carrot, and mint

broiled cauliflower steaks with raisins, feta, walnuts, olives, and pesto

BROILED COCONUT SHRIMP WITH COLD SESAME RICE NOODLE SALAD

F I T FA S H ION

Adidas by Stella McCartney Train SL Long-Sleeve top ($110, adidas .com). Summersalt The Classic Low Rider bottoms ($45, gosummer salt.com). New Balance 574 Sport sneakers ($100, newbalance.com).

This may be the most potent blend of the ballet-inspired method: a mix of fast, no-impact intervals and firming moves. Prepare to be won over by how much fitter you feel in just three workouts. By Sara Angle Photographs by Dean Isidro

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Styling by Jenn Barthole; hair by Nicolas Eldin/Art Department for Amika; makeup by Jodie Boland/See Management for Becca Cosmetics; manicure by Rachel Shim for Chanel Le Vernis; barre by Tip Top Props

Anyone who has been to a traditional barre class knows that those signature micromovements will make your muscles feel the burn. But make you breathless? Doesn’t happen. Which is what sets this latest twist apart from other barre workouts: Instead of alternating stretching and exercising, it benefits from the heat of doing bigger moves back to back. “We wanted the typical barre class to come alive so you’re never standing in the same place for long periods of time or isolating one muscle,” says Kerry Clarke, a cocreator of Fire Barre at POE (short for “peace on earth”) fitness studios in New Jersey. “Your heart rate gets elevated right from the start with a cardioinfused warm-up, and it stays that way because you’re not luxuriating in a stretch between moves.” Plus, the Fire Barre creators have figured out how to intensify classic barre exercises to squeeze more sweat and sculpting out of every rep. Take the usual on-the-barre pushups: Fire Barre stretches them out to a threeminute nonstop segment, alternating standard and triceps push-ups and switching the pace and range from full presses to pulses, holds, and chest taps. The addition of twists and leg movements engages the core even more. In fact, each move in the routine targets a major muscle group and also brings in the surrounding smaller →

F I T F A S H I O N This page: Adidas by Stella McCartney

SL Yoga All-in-One bodysuit ($140, adidas.com). Opposite page: Cardo Paris Cardomini Top ($100, bikini.com). Tavik Juliet Top layered underneath ($78, tavik.com). Indah Oreo Solid String Bottom ($59, indahclothing.com).

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F I T FA S H IONI

Summersalt The Intercoastal suit ($95, gosummersalt.com). Sunglasses are stylistâ&#x20AC;&#x2122;s own.

By targeting smaller muscles, youâ&#x20AC;&#x2122;ll get arms, abs, and legs that are strong through and through.

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F I T FA S H ION

This page: OnexOne Teaspoon Mesh Tempest Bralette ($80, oneteaspoon.com). Tribe Kelley Opal Mesh Tank ($48, tribekelley .com). Summersalt The Cutout Hipster bottoms ($45, gosummersalt .com). Jennifer Zeuner Mychelle Earrings ($290, jenniferzeuner.com). Opposite page: 2(X)ist Drop Shoulder Sweatshirt ($54, 2xist.com). OYE Swimwear Chiara Bikini bottom ($350, oye swimwear.com). Via Saviene Vide earrings ($135, viasaviene.com). Nike Studio Wrap 4 shoes ($55, nike.com).

accessory muscles. “This gets you a higher caloric burn and helps you gain strength and musculature because you’re hitting muscles that other workouts forget,” says Fire Barre cocreator Kate Albarelli. Working small and large muscle groups at once will raise your metabolic rate and help you whittle away fat, she explains. Clarke and Albarelli created a fast and furious sample workout for Shape that you can do even without the barre (just grab the edge of a countertop). You know that fire sensation you get in your muscles when you’re about to quit? You’ll feel that from start to finish in this dynamic routine. (Get inspired here, then head to shape.com/firebarre for the moves.) After the warm-up, you’ll begin with two targeted arm exercises. “Throw on some music with a really strong beat, and bop along to it, engaging your rib cage while you’re repping to keep your heart rate up,” Clarke says. Then do the next-level thigh and glute exercises— those are the biggest calorie-burning muscles in the body, so your metabolism will be revving. You’ll finish with a core series that hits the deep abdominal muscles for targeted waist cinching. Do this routine three times a week for four to six weeks. You’ll notice changes in just three workouts.

With barre, high intensity doesnâ&#x20AC;&#x2122;t have to mean high impact, Clarke says.

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Fire Barre incorporates 95-degree infrared heat, which increases circulation so muscles are more elastic.

Try this workout! Scan here for your step-by-step how-to, including photos, or visit shape.com/firebarre.

own Scale D

SCALE IT FOR BEST RESULTS Check out the Scale Down and Scale Up cues online to customize these exercises to your fitness level. F I T FA S H ION

This page: Lisa Marie Fernandez Jasmine Bonded Maillot suit ($370, lisamariefernandez .com). Asteria Active Reversible Cropped Shrug ($95, asteriaactive .com). Nike Studio Wrap 4 shoes ($55, nike.com). Opposite page: Ban.do Party Visor ($10, bando.com). Adidas by Stella McCartney SL Yoga All-in-One bodysuit ($140, adidas.com).

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1 cup BROCCOLI 5g

1 oz ALMONDS 3.5 g

1 cup BLACK BEANS 15 g 1 cup PEA S 9g ½ cup COLLARD GREENS 4g

1 oz RA SPBERRIES 7g

½ cup SPLIT PEA S 8g

128 NOVEMBER 2017 SHAPE.COM

for the

win

By MARNIE SOMAN SCHWARTZ | Photograph by TED CAVANAUGH

Health Report

« There’s a supernutrient that boosts your workout results,

fat-burning power, mood, and motivation. It’s fiber— and you probably haven’t been getting enough. Until now. Fiber’s fuddy-duddy image is getting a makeover, and a welldeserved one. For starters, new research shows fiber is critical for active women, helping you work out harder and longer. A type of carbohydrate, fiber helps food pass through your system. Which is where its potency lies: “Fiber slows down the digestion and absorption of food, so you get steady energy that lasts,” says Sarah Romotsky, R.D.N., of the International Food Information Council Foundation. One way it may ensure that stamina is by boosting the population of a type of gut bacteria that improves the way your body handles sugar, research published in the journal Cell Metabolism shows. A better workout isn’t the only benefit from the rough stuff. Check out the three other important ways your body uses fiber to stay healthy, slim, and strong.

Food styling by Jamie Kimm; prop styling by Emily Mullin/Hello Artists

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

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

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

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

How much do you need? Aim for at least 25 grams of fiber every day—most of us get only about 16 grams. Eat a variety of fruits, vegetables, whole grains, beans, and nuts, and you’ll end up with the right mix of different types of fiber, Romotsky says. (See the opposite page for some of the tastiest high-fiber foods.) And as you up your fiber intake, drink more water to prevent stomach upset, she says. Your new goal: nine glasses of H2O a day. Some packaged foods contain “functional fiber,” like psyllium and inulin. While it’s OK to eat this type to help fill the gaps, eating whole foods gives you the benefit of other nutrients as well.

For more great health and wellness content, go to shape.com/strive. There, you’ll find the tools, resources, and inspiration you need to live your healthiest life.

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ADVISORY BOARD FITNESS Statement of Ownership, Management, and Circulation (All Periodicals Publications Except Requester Publications) 1. Publication Title: Shape. 2. Publication Number: 670-530. 3. Filing Date: 10/01/2017. 4. Issue Frequency: JAN-FEB/ MAR/ APR/ MAY/ JUN/ JUL-AUG/ SEP/ OCT/ NOV/ DEC. 5. Number of Issues Published Annually: 10. 6. Annual Subscription Price: $22.00. 7. Complete Mailing Address of Known Office of Publication: Jon Macarthy, 515.284.3298, 1716 Locust Street, Des Moines, Polk County, Iowa 50309-3023. 8. Complete Mailing Address of Headquarters or General Business Office of Publisher: 1716 Locust Street, Des Moines, Iowa 50309-3023. 9. Full Names and Complete Mailing Addresses of Publisher, Editor, and Managing Editor: Publisher: Christine Guilfoyle, 805 Third Avenue, New York, New York 10022; Editor: Elizabeth Goodman Artis, 805 Third Avenue, New York, New York 10022; Managing Editor: Lisa Loverro, 805 Third Avenue, New York, New York 10022. 10. Owner: Meredith Corporation, 1716 Locust Street, Des Moines, IA 50309-3023. The names and addresses of all Meredith Corporation stockholders owning or holding 1 percent or more of the total amount of stock: Brown Brothers Harriman & Co. (0010), Attn: Jerry Travers, 525 Washington Blvd., Jersey City, NJ 07310; Morgan Stanley Smith Barney LLC (0015), Attn: John Barry, 1300 Thames St., 6th Floor, Baltimore, MD 21231; Wells Fargo Advisors (0141), Attn: Matt Buettner, 2801 Market St., H0006-09B, St. Louis, MO 63103; Brown Brothers Harriman & Co./ETF (0109), Attn: Jerry Travers, 525 Washington Blvd., Jersey City, NJ 07310; Charles Schwab & Co., Inc. (0164), Attn: Christina Young, 2423 E. 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Tax Status (For completion by nonprofit organizations authorized to mail at nonprofit rates) (Check one): The purpose, function, and nonprofit status of this organization and the exempt status for federal income tax purposes: __ Has Not Changed During Preceding 12 Months __ Has Changed During Preceding 12 Months (Publisher must submit explanation of change with this statement) Not applicable. 13. Publication Title: SHAPE 14. Issue Date for Circulation Data Below: October, 2017 15. Extent and Nature of Circulation Average No. Copies Each Issue During Preceding 12 Months: a. Total Number of Copies (Net press run): 2,891,134 b. Paid Circulation (By Mail and Outside the Mail): (1) Mailed Outside-County Paid Subscriptions Stated on PS Form 3541 (Include paid distribution above nominal rate, advertiser’s proof copies, and exchange copies): 2,073,072 (2) Mailed In-County Paid Subscriptions Stated on PS Form 3541 (Include paid distribution above nominal rate, advertiser’s proof copies, and exchange copies): 0 (3) Paid Distribution Outside the Mails Including Sales Through Dealers and Carriers, Street Vendors, Counter Sales, and Other Paid Distribution Outside USPS®: 84,700 (4) Paid Distribution by Other Classes of Mail Through the USPS (e.g., First-Class Mail®): 0 c. Total Paid Distribution (Sum of 15b (1), (2), (3), and (4)): 2,157,772 d. Free or Nominal Rate Distribution (By Mail and Outside the Mail): (1) Free or Nominal Rate Outside-County Copies included on PS Form 3541: 253,553 (2) Free or Nominal Rate In-County Copies Included on PS Form 3541: 0 (3) Free or Nominal Rate Copies Mailed at Other Classes Through the USPS (e.g., First-Class Mail): 0 (4) Free or Nominal Rate Distribution Outside the Mail (Carriers or other means): 3,977 e. Total Free or Nominal Rate Distribution (Sum of 15d (1), (2), (3) and (4)): 257,530 f. Total Distribution (Sum of 15c and 15e): 2,415,302 g. Copies not Distributed (See Instructions to Publishers #4 (page #3)): 475,832 h. Total (Sum of 15f and g): 2,891,134 i. Percent Paid (15c divided by 15f times 100): 89.3% No. Copies of Single Issue Published Nearest to Filing Date: a. Total Number of Copies (Net press run): 2,740,000 b. Paid Circulation (By Mail and Outside the Mail): (1) Mailed Outside-County Paid Subscriptions Stated on PS Form 3541 (Include paid distribution above nominal rate, advertiser’s proof copies, and exchange copies): 2,041,396 (2) Mailed In-County Paid Subscriptions Stated on PS Form 3541 (Include paid distribution above nominal rate, advertiser’s proof copies, and exchange copies): 0 (3) Paid Distribution Outside the Mails Including Sales Through Dealers and Carriers, Street Vendors, Counter Sales, and Other Paid Distribution Outside USPS®: 52,000 (4) Paid Distribution by Other Classes of Mail Through the USPS (e.g., First-Class Mail®): 0 c. Total Paid Distribution (Sum of 15b (1), (2), (3), and (4)): 2,093,396 d. Free or Nominal Rate Distribution (By Mail and Outside the Mail): (1) Free or Nominal Rate Outside-County Copies included on PS Form 3541: 282,381 (2) Free or Nominal Rate In-County Copies Included on PS Form 3541: 0 (3) Free or Nominal Rate Copies Mailed at Other Classes Through the USPS (e.g., First-Class Mail): 0 (4) Free or Nominal Rate Distribution Outside the Mail (Carriers or other means): 4,600 e. Total Free or Nominal Rate Distribution (Sum of 15d (1), (2), (3) and (4)): 286,981 f. Total Distribution (Sum of 15c and 15e): 2,380,378 g. Copies not Distributed (See Instructions to Publishers #4 (page #3)): 359,622 h. Total (Sum of 15f and g): 2,740,000 i. Percent Paid (15c divided by 15f times 100): 87.9 % 16. Electronic Copy Circulation Average No. Copies Each Issue During Preceding 12 Months a. Paid Electronic Copies: 0 b. Total Paid Print Copies (Line 15c) + Paid Electronic Copies (Line 16a): 0 c. Total Print Distribution (Line 15f) + Paid Electronic Copies (Line 16a): 0 d. Percent Paid (Both Print & Electronic Copies) (16b divided by 16c × 100): 0 I certify that 50% of all my distributed copies (electronic and print) are paid above a nominal price. No. Copies of Single Issue Published Nearest to Filing Date a. Paid Electronic Copies: 0 b. Total Paid Print Copies (Line 15c) + Paid Electronic Copies (Line 16a): 0 c. Total Print Distribution (Line 15f) + Paid Electronic Copies (Line 16a): 0 d. Percent Paid (Both Print & Electronic Copies) (16b divided by 16c × 100): 0 I certify that 50% of all my distributed copies (electronic and print) are paid above a nominal price. 17. Publication of Statement of Ownership: If the publication is a general publication, publication of this statement is required. Will be printed in the November 2017 issue of this publication. 18. Signature and Title of Editor, Publisher, Business Manager, or Owner: Trish Schroder, Business Manager. Date: 08/01/17. I certify that all information furnished on this form is true and complete. I understand that anyone who furnishes false or misleading information on this form or who omits material or information requested on the form may be subject to criminal sanctions (including fines and imprisonment) and/or civil sanctions (including civil penalties).

Cedric X. Bryant Chief science officer, American Council on Exercise Michelle Lovitt Trainer working with celebrities, Olympians, and professional athletes Jordan Metzl, M.D. Sports medicine physician, creator of the IronStrength workout, author

WHAT RATE OF PERCEIVED EXERTION (RPE) MEANS

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

RPE 1, 2

Michele Olson, Ph.D. Adjunct professor of sport science at Huntingdon College in Montgomery, Alabama

3 Easy; you can converse

Jen Widerstrom Fitness expert, life coach, best-selling author, and cohost of Daily Blast Live

with almost no effort.

4 Moderately easy;

Adam Rosante Strength and nutrition coach, author, and creator of the online training program and app Strong(h)er

you can converse comfortably with little effort.

Shaun T Fitness motivator, creator of Insanity workouts, and author of “T” Is for Transformation

5 Moderate; conversation requires some effort.

Harley Pasternak Celebrity trainer and author of The Body Reset Diet and 5 Pounds

6 Moderately difficult;

HEALTH AND WELLNESS

conversation requires quite a bit of effort.

David E. Bank, M.D. Director, Center for Dermatology, Cosmetic and Laser Surgery, Mount Kisco, New York

7 Difficult; conversation

Neal Schultz, M.D. Dermatologist in New York City and creator of BeautyRx Skincare by Dr. Schultz

requires a lot of effort.

8 Very difficult;

Christine Carter, Ph.D. Sociologist, Greater Good Science Center at the University of California, Berkeley Keri Gans, R.D.N. Nutritionist, New York City

conversation requires maximum effort.

9, 10 Peak effort; no-talking zone.

Dawn Jackson Blatner, R.D.N. Nutritionist and author of The Flexitarian Diet David L. Katz, M.D. Weight-loss expert; director, Yale-Griffin Prevention Research Center at Yale University Mike Roussell, Ph.D. Sports nutrition expert, adjunct professor at Penn State Bruce Young, M.D. Obstetrician-gynecologist; director, Pregnancy Loss Prevention Center at the NYU Langone Medical Center

STYLE Gita Bass Celebrity makeup artist for Simple skin care Jenny Cho Celebrity hairstylist for Suave James Corbett Clairol color director Membership on the editorial advisory board does not imply endorsement of any product or service advertised in this magazine. The information in Shape is intended to educate. Do not substitute it for the advice of a qualified health care practitioner.

Very easy; you can converse with no effort.

Shape (ISSN 0744-5121), November 2017, Volume 37, No. 3. Shape is published 10 times per year in January/February, March, April, May, June, July/August, September, October, November, and December by Meredith Corporation, 1716 Locust Street, Des Moines, IA 503093023. Periodicals postage paid at Des Moines, IA, and at additional mailing offices. Subscription prices, $22.00 per year in the U.S.; $39.00 (U.S. dollars) in Canada; $51.00 (U.S. dollars) overseas. POSTMASTER: Send all UAA to CFS. (See DMM 507.1.5.2); NON-POSTAL AND MILITARY FACILITIES: Send address corrections to Shape, P.O. Box 37508, Boone, IA 50037-0508. In Canada: mailed under Publications Mail Sales Product Agreement No. 40069223; Canadian BN 12348 2887 RT. Return undeliverable Canadian addresses to Shape, P.O. Box 875, STN A, Windsor, ON N9A 6P2. © Meredith Corporation 2017. All rights reserved. Printed in the U.S.A.

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Sources: 2016 Survey, Pew Research Center; GfK MRI, Spring 2016.

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erini ut he th a s nd en here er ro

I have a tiny rider on tour.

The two things on it are hummus and coconut LaCroix. They’re my go-tos for energy.”

132 NOVEMBER 2017 SHAPE.COM

STAR TREK Kelsea, 24, is gearing up to tour with Thomas Rhett in support of her second album, Unapologetically.

Guerin Blask

so I started working out with her trainer, Erin Oprea, when I’m in Nashville.”

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