Tabla de contenidos para April 2016 en Shape Singapore

After months of testing exercise gear – everything from sports shoes to swimwear – we’ve finally assembled our list of favourite products! But before you go shopping for a new workout wardrobe, find out which items made this year’s Shape Sports Awards list first (pg 59). And, if you’re ramping up efforts to get strong and svelte this month, The Walking Dead’s Lauren Cohan offers some great tips for sculpting a hot physique (pg 22). Also, don’t miss the top seven proven moves to burn calories (pg 78). On recovery days when you want to take things a little easy, learn how both indoor and natural light can boost your slim-down efforts and energy level, as well as keep you healthy (pg 34). For the perfect post-exercise meals that won’t…

PLUS! RECEIVE FREE BEAUTY TRAVEL SETS WORTH $164 (Limited to the first 100 subscribers each month) Repair damaged hair and split ends with the botanical-keratin-rich Phytokeratine Reparative Kit worth $75.90 Looking your best from head to toe is easy with Nuxe Huile Prodigieuse Coffret worth $88 Subscribe to any of these titles to enjoy this promotion. You can also send your best wishes with a special e-card when you subscribe. To subscribe, log on to http://sphmagazines.com.sg/digihatch2016 or scan the QR code. ALSO, YOU STAND A CHANCE TO WIN: • A CHAUFFEURED KOMBI ROCKS JOYRIDE AND LIMITED-EDITION COLLECTIBLES FOR TWO WORTH $288* . • A 20% DISCOUNT* WHEN YOU DINE AT KOMBI ROCKS DINER. Retro Kombi Rocks Diner offers Teochew and Thai fusion dishes. It even boasts a fieet of…

“I’m very silly. At four on the dot every single day, I have the most hyperactive hour of my life. I go into seven-year-old-child mode and everything is funny to me. I have seven different voices that I do, and I’ll fly around the set like a bee and talk in my little voices.” “I never eat alone. I once read a book that said eating with friends is good for your brain and your digestion. So, if I’m by myself, I Facetime a family member or a friend for company when I’m eating.” “I do impulsive things. Sometimes I’ll go to the airport without a plan. I love to just take spur of the moment trips on the same day.” “I sleep like the dead! Even though my work…

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

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

CHICKPEA-TURMERIC • 1 can chickpeas (425g), rinsed and drained• ¼ cup tahini• ¼ cup fresh lemon juice• 1 tbsp olive oil• 1 1cm piece ginger, chopped• 1 garlic clove, chopped• ½ tsp turmeric• 1 tsp sea salt• 1/8 tsp cayenne Add all ingredients to food processor and process until smooth. (Makes four 204-calorie servings.) NACHO CHEESE • 2 cups cashews, soaked in water for two hours and drained• ¾ cup salsa• ½ cup fresh lemon juice• ¼ cup water• 1½ tsp sea salt• ¼ cup nutritional yeast Add all ingredients to food processor or high-speed blender. Process until smooth, scraping down sides with spatula or adding water as needed. (Makes four 425-calorie servings.) ZUCCHINI-CASHEW HUMMUS • 2 cups diced zucchini• ¾ cup tahini• ½ cup fresh lemon juice• ½ cup cashews, soaked in water for 30 minutes and drained, or raw cashew butter• 1 garlic clove, chopped• 1½ tsp sea salt• 2…

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

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

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

Trying to keep a trim figure while living in a food paradise can be a real challenge, even with regular exercise. Staying away from all the yummy fare around us is tough, and with social media bursting with #foodenvy snaps, constantly depriving yourself is not realistic. But there’s no need to abandon your inner foodie. As a complement to your exercise regime, Borsch Med Bind&Block FAT helps you to stay svelte by improving your diet in four ways. 1 Cuts down fats and calories Key ingredient chitosan (an indigestible fibre from shellfish) has been reported to have a fat-binding effect, preventing fat from being absorbed and turning into excess body weight. 2 Suppresses your appetite Upon contact with water, psyllium seeds in the mango- and peach-flavoured dietary supplement expand, helping…

During the eating and drinking season, there’s a lot of happy indulging on a grand scale. Then there’s that moment when your cravings reverse. Instead of thinking about digging into buttery mashed potatoes, you long for something fresh and restorative – something that will detox you back to feeling energised. These dishes, crafted by US-based chef Kelly Boyer, whose meal-delivery company, Paleta, is based on farm-to-table ingredients, will replenish you with nutrients and repair the party damage. The recipes are so quick and easy, you’ll find yourself whipping one up any time you hunger for something bright and light. Orange Salmon With Jewelled Citrus Quinoa SERVES: 4ACTIVE TIME: 15 MINUTESTOTAL TIME: 25 MINUTES • 1 cup quinoa• 11/3 cups water• 1 tsp olive oil• 2 medium oranges• 4 110g salmon fillets• Coarse kosher salt• Freshly ground black…

BEST FOR SPEED MIZUNO WOMEN’S WAVE SAYONARA 3 ($189) With responsive mid-foot cushioning, these are go-to shoes for sprints. Large, open mesh around the front keeps feet aired and dry. BEST FOR STABILITY NIKE AIR ZOOM STRUCTURE 19 ($199) Those with wide feet will love the roomy toe box. The medial post also helps to prevent feet from rolling inwards during a run. BEST ALL-ROUNDER MIZUNO WOMEN’S WAVE RIDER 19 ($189) The flexible soles and soft cushioning gave our tester one of her most enjoyable runs ever. BEST CUSHIONING NEW BALANCE VAZEE BREATHE ($169) Firm cushioning with lots of rebound helped our tester clock a longer-than-usual run, while the perforated upper half kept her feet well-ventilated. BEST FOR MINIMALIST RUNNING ASICS 33-FA ($169) Our tester loved the sock-like fit and…

When you hit the gym, do you know how intense your workout is? And how much harder you have to go at it to optimise fat burn or improve your performance? Well, it depends on your heart rate during exercise, as well as its maximum heart rate – calculated by subtracting your age from 220. Instead of strapping a heart rate monitor around your chest, you can now measure your heart rate accurately by wearing the Polar A360, a fitness tracker-cum-smartwatch. With a soft, silicone wristband (2.35cm wide and 1.35cm thin), the Polar A360 is so sleek, you won’t mind having it on all the time. Plus, it’s waterproof to a depth of 30m and has a battery life of up to two weeks with a full charge. This allows…

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

You’ve probably noticed them at the gym and just figured they were medicine balls. But discover the toning tricks that only the slam ball can do and you’ll be hooked on this cardio-strength miracle worker. Unlike other exercise balls, slam balls are made for both weightlifting and throwing – and are built to take a beating with a little bounce rather than a thud. That rebound helps give your reps a faster rhythm and fiercer fat burn. Slamming is simple: Pick up the ball, raise it overhead and throw it back to the floor with as much force as you can muster, explains trainer Curtis Williams, a former US National Football League player and Under Armour performance trainer who uses slam balls with many of his clients. Each throw is…

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

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

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

Whether you’re going for sweet or sexy, painting your pout is one of the surest ways to transform your look by amping up your appearance! 1 Innisfree Real Fluid Rouge ($20) Perfect for daily wear, this liquid lipstick feels weightless while giving your pout a soft pop of colour. COLOUR PAYOFF 2 Bobbi Brown Lip Balm SPF 15 ($36) You don’t have to look plain on workout day. This balm gives your lips a soft, pink tinge while moisturising them with a mix of botanical oils. COLOUR PAYOFF 3 Cosme Decorte AQ MW Art des Fleurs Rouge ($88, Isetan) This luxuriously creamy lipstick glides on smoothly while conditioning and moisturising your lips. COLOUR PAYOFF 4 Laneige Two-tone Lip Bar ($34) The fun formula features glossy and matte lipsticks in two…

YES TO SUPPLER SKIN! We can’t get enough of the recently enhanced Astalift Jelly Aquarysta ($148 for 40g). It still has the same great texture, but the active ingredients now come in an even smaller molecule size, allowing for easier, more effective absorption. This nourishing moisturiser also has ceramides to strengthen skin’s natural barrier and keep it hydrated. ANTIOXIDANT HIT Are your peepers tired from staring at screens the whole day? Give them a boost by drinking a bottle of Brand’s InnerShine Berry Essence ($14.90 for six bottles) daily. This tasty supplement is made from seven berries, including acai and blueberries, and is chock-full of zinc and vitamins A, C and E. Even better: It has no artificial colouring or preservatives, making this a nutritious treat, too. Available at major…

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1 Brush your nails to whiten them. Yes, with a toothbrush and whitening toothpaste. For stubborn stains, let the toothpaste sit on your nails for five minutes before washing it off. 2 Make eyeshadows pop by applying white eyeliner first. Used as a base, it will help grip more product, resulting in a more vibrant tone that’s true to the eyeshadows’ actual hues. 3 Spray hairspray onto your bobby pins before using them. This makes sure they don’t slip out over time. 4 Antiperspirant roll-ons can also be used on feet. Swipe over your heels or around your toes to protect against blisters. The powdery finish helps reduce friction. They’re deodorising too. 5 Loose powder can double as dry shampoo. Besides setting makeup, it works wonders on greasy hair as…

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

BEFORE SOO LEE THENG Age 29 Height 159cm Weight lost 23kg in three years LESSON LEARNT Weight loss takes time “Be patient and love yourself.” LEE THENG’S CHALLENGE Since young, I was a large kid who loved to eat and disliked exercising. In my teens, I weighed about 80kg. Being fat didn’t feel good. My inner thighs constantly rubbed against each other, causing chafing, and sweating a lot made me feel awkward and uncomfortable most times. Plus, I was frequently mocked by friends and strangers. Once, while I was cycling, a man shouted: “Get off your bike or you might knock someone down. You shouldn’t be cycling because you’re so fat!” THE PLAN • Despite being overweight, I was quite fit during my secondary school days, and was captain of…

This is how weight loss is supposed to work: You lose a lot of kilos, you feel amazing, and your partner is more enamoured of you than ever. But what really happens is very different if your guy is still eating and drinking whatever he wants and hasn’t been to the gym in months. In this case, ending the tug-of-war between your new healthy lifestyle and his not-so-healthy one is complicated. I know this because I lived through it several years ago. After I worked hard to lose 36kg, my relationship with my boyfriend, Pete, started to get weirdly tense. One night, a chocolate tart he brought home sparked a fight that had been brewing for a while. I’d tried to refuse a piece of the tart nicely. “Why can’t…

BEST HIGH-SUPPORT SPORTS BRA ADIDAS WOMEN SUPERNOVA ($65) Our tester’s rave: “This helped to reduce bounce without being constrictive. It didn’t feel stuffy during my run, and it didn’t cut into my shoulder blades like some high-support bras do. Love the great coverage too. Must buy!” BEST MEDIUM-SUPPORT SPORTS BRA NIKE PRO CLASSIC ($59) Stretchy jersey fabric lets you move freely, and wicks away moisture quickly so you’ll stay dry. SPECIAL MENTION SPORTS BRA TRIUMPH TRIACTION SPORTS TOP ($79.90) This bra comes with adjustable straps for a customised fit, back hook-and-eye closure for easy removal, and cushioned shoulder straps for extra comfort. Said our tester: “I felt at ease and my boobs were adequately supported during my gym workouts. Every girl should own one of these!” BEST SLEEVELESS TOP COTTON…

Edamame Stir-fry With Miso This veggie dish is loaded with healthy plant-based carbs for steady, long-lasting energy. Thanks to the edamame, it’s also packed with protein to keep you feeling full and satisfied. A quick sear locks in juices so the chicken breast is perfectly tender and moist. Tarragon-Lemon Chicken And Mushrooms The protein in this meal will help you repair and build lean muscle to keep your metabolism revved. The creamy mushroom sauce gives depth and richness to the chicken without adding many calories. Grain salads taste great – warm or cold. Pack any leftovers for a healthy next-day lunch. Farro With Greens, Beets, Walnuts And Feta This sweet and savoury grain-based dish has a whopping 11g of fibre to fill you up. Unlike most grains, farro is high…

Filipino-American Jackie Zapata is the winner of TV’s Fit For Fashion (Season Two), in which contestants undergo 10 weeks of fitness and fashion challenges to look their best. Before the show, the 32-year-old, who admits that sugar is her weakness, had stopped working out due to an elbow injury. These factors were the very reasons she needed to get back in shape, and the show gave her that opportunity to do so. Of course, there were bumps along the way, but her strong personality ultimately got her through it all. • How have you changed since the start of the show? I’ve lost the weight I’d gradually gained after my arm injury. I now have abs, I’m lifting heavier weights, and I see an improvement in my posture and balance.…