Tabla de contenidos para July 2016 en Shape Singapore

I’ll be the first to admit that I have my “off days”. These are days when working out feels like an absolute chore, and I find myself coming up with excuses to swop exercise for, well, just about anything else! One thing that motivates me to stick to my fitness regimen is checking out the Instagram accounts of my favourite influencers. These include celebrity yoga teacher Kino MacGregor (@kinoyoga) and Hong Kong-based yoga enthusiast Lindsay Jang (@lindsayjang). More than just good lookers, Kino shares heartfelt quotes on life as well as advice on doing yoga poses correctly, while Lindsay’s Instagram posts are relatable as she also opens up about her life as a mother-of-two and entrepreneur. Because we all need a nudge to exercise sometimes, we’ve got not one but…

Say this phrase to your work buddy and you both could have a happy meal… and a happy office. Cornell University researchers found that firefighters who ate together as a group performed better at their jobs than those who dined solo. “Sharing a meal is more intimate than working on a Powerpoint, chatting or drinking coffee together,” explains study author Kevin Kniffin. That extra level of bonding can build a team that’s more cooperative and productive.…

Aim to eat three daily servings of calcium-rich foods to help turn off fat-storing hormones. You can work out like a champ, eat virtuously and get sound sleep but still stay thick around the middle. Blame some newly discovered triggers that undermine your slim-down efforts by making you pack on the belly flab. Take note and trim down. Living on a busy street Regular exposure to traffic noise makes you 29 per cent more likely to have a bigger waistline, according to findings in Occupational & Environmental Medicine. (That risk escalates further if you’re constantly hearing planes, trains and automobiles.) Other research found that such noise may spike your cortisol, a hormone associated with ab fat. Three suggestions for you: Drown out the noise by playing soothing music (studies revealed…

Developed hamstrings make you run faster. Firm glutes help you jump higher.   “Strengthening the back of your body from shoulders to calves will keep you upright and moving properly,” says exercise physiologist Michelle Lovitt. Behold the sculpted backside. It does so much more than make your rear view amazing. By training the muscles you don’t regularly see, your body becomes stronger, and more defined and powerful. You’re able to run faster, jump higher, and have better posture and fewer aches and pains. These transformations begin when you start working the rear shoulders, lats, glutes, hamstrings and calves, but also when you mind some smaller muscles – many of which you may not have even heard of, like the multifidus and the erector spinae – that have big functions,…

When people joined a fitness social network, they exercise 100 per cent more than those who work out without online buddies, according to new research from the University of Pennsylvania in the US. Seeing how often others with the same goals are exercising and what they’re doing builds a competitive spirit that motivates you to exercise more, explains lead study author Damon Centola. Plus, Damon says, the “positive behaviour signals”, like real-time updates on your pals’ progress, reinforce to you that exercise is the norm among your peers. Got a tracker like Fitbit or Jawbone? Tap into its built-in community. Or download a free app, such as ActiveX (iOS), which lets you join a group, or “pack”, of like-minded exercisers.…

To take on your workload, don’t skimp on getting your iron. Otherwise-healthy young women with slightly low levels of the mineral had impaired attention levels and planning abilities, according to recent US research. “Mild iron deficiency isn’t usually screened for, but if you feel tired or lethargic or can’t get warm, and your haemoglobin level – a marker of iron levels – is coming up on blood tests as normal, ask your doctor for a more detailed test,” says study author Laura Murray-Kolb. Meanwhile, be sure to consume healthy iron-rich foods such as lean beef, fortified breakfast cereal, legumes and leafy greens, and pair them with vitamin C–rich foods, which can help your body better absorb the mineral.…

TO GET STRONGER When you cook bones for hours along with acidic ingredients like vinegar and tomatoes, they break down and release more protein than they would in regular stock, which can be prepared in as little as 45 minutes without acid. That’s why a cup of boxed chicken bone broth has 9g of the muscle-building nutrient, while a cup of boxed chicken broth has only 1g. Bone broth is rich in collagen, a type of protein that makes your skin smoother, helps form connective tissue, and works to heal bruises and repair injuries. TO SOOTHE YOUR STOMACH The collagen contained in bone broth also repairs damage in the gastrointestinal tract that can lead to bloating and food sensitivities, says Mark Hyman, director of the Cleveland Clinic Center for Functional…

It’s all about the base when it comes to shiny manis. “The new glitter looks elegant because it’s mixed into a clear, nude or metallic base,” says Gina Viviano, a celebrity manicurist for Chanel. To keep the effect chic, apply strategically: Paint one coat of glitter on the top half of each bare nail, then a second coat only on the tips for a new take on a French manicure. The upside of this glitzy look is that no one can tell when it starts to chip. The downside is that glitter is notoriously difficult to remove. Gina’s sure-fire solution: “Soak a cotton pad in acetone and let it sit on your nail for two full minutes. Use another acetone-soaked cotton pad to gently rub off the polish.”…

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DUO Duo Rewards is a customer loyalty programme for Tan Chong International. Enjoy exciting treats when you sign up for its free lifetime membership! Log on to www.duorewards.com for more information. Carnival exclusive: Sign up at its booth and receive an exclusive gift! Offer while stocks last. BIOTHERM Get your handy spray-on essentials from Biotherm today! Protect your skin with the non-sticky Brume Solaire Sun Mist SPF50 before you head outdoors, and replenish your skin’s hydration on the go with an instant minus 2 deg C cooling sensation from the Aquasource Essence-in-Mist! Carnival Exclusive: Receive a travel-sized Aquasource Gel Moisturizer 20ml (worth $28) with any of the above purchase. SKECHERS Carnival exclusive: Purchase the GORun Ultra 2 for the promotion price of $109 (usual: $169), or get a 20 percent…

There are a few possible reasons. The hormonal fluctuations that occur around your period can affect the way food moves through your GI tract, leading to constipation or diarrhoea, says Dr Alyssa Dweck, an ob-gyn and co-author of V is for Vagina: Your A to Z Guide to Periods, Piercings, Pleasures, and So Much More. “Overindulging in sugary or salty foods can further throw you off,” she adds. To prevent problems, she advises drinking 1.9 litres of water and eating 25g of fibre (about the amount in a cup of lentils, an apple and a half cup of almonds) daily. If you’re on the pill, though, the placebos in your packet may be the culprits. Some brands contain iron because women are at risk of anaemia during their periods. “But…

Keen to improve your running performance? Look no further. From the best sports bras for different distances (it’s not a one-size-fits-all!) to essential pre- and post-run stretches, our comprehensive guide has got you covered. Stepping up your game includes gaining a stronger physique all around – our Look Hot From Behind workout will help you achieve just that, so that you can run faster, jump higher and improve your posture. Clocking up those kilometres also often results in sore, aching muscles, so remember to pamper your body with our post-workout treatment recommendations. Enjoy!…

This quick trick will set your exercise motivation to high: Once you’re laced up, make a quick decision you can act on. Rather than waffling (“What do I feel like doing?”), tell yourself the distance you’ll run and to start as soon as you hit the curb. Or decide that you’re going to bang out a set of squats after every 10 minutes on the Versaclimber. Just that simple act of self-determination could short-circuit a lack of drive. “It’s easier to motivate ourselves when we feel as if we power the choices we make,” explains Charles Duhigg, the author of the new book Smarter Faster Better. “In psychology, this is known as the internal locus of control – the feeling that you’re in charge of your destiny.” Now go to…

• Nickelodeon Slime Cup 2016 At this two-day sports festival, kids will enjoy getting up close with beloved Nickelodeon characters, as well as playing with over 21,000 litres of slime in action-packed games, such as gliding down on a float to knock down big bowling pins, and testing bicep power by lifting buckets of slime. WHEN July 16 (exclusive to Singtel subscribers) and 17 (for general public), 11am to 7pm WHERE City Square Mall HOW MUCH Free MORE INFO www.slimecup.com/sg • One Nation Run 2016 Celebrate the country’s 51st year of independence by joining a 5km casual family run on National Day while holding the Singapore flag. The scenic route takes you through Marina Barrage and Gardens by the Bay. Afterwards, join in a mass kite-flying session on the roof…

If you’ve used a TRX or seen one in action, you know that it’s no joke. The hanging straps ratchet up the resistance of body-weight moves by leveraging gravity and make each rep a balance challenge. This constant stabilising forces multiple muscles to work – on top of the ones that the move itself is meant to target. Combine that with some speed and you’ll not only sculpt double time but torch fat too. You can supercharge basics like the plank when you do them with your hands or feet in the straps rather than on the floor, because you’re using more muscles, especially your core, to keep your body from swinging, says TRX instructor and Nike master trainer Joselynne Boschen, the founder of Alpha Sport LA studio in the…

You’ve heard that it takes 20 minutes for your brain to register that your stomach is full. But what may be even more important is how much time the food spends in your mouth, says Kathleen Melanson, an associate professor of nutrition at the University of Rhode Island in the US. The reason: Researchers have discovered that nerves in the jaw lead to neural pathways that activate sensory receptors in the brain. “Keeping food in your mouth longer increases a sense of satisfaction in your brain as well as your stomach,” Kathleen explains. The specific amount of time you should aim for may vary from one food to another (there’s no research on that yet). Regardless, Kathleen recommends thoroughly chewing and swallowing each bite of food, and then pausing for…

Think beyond the familiar red globe – there are so many types of radishes out there right now, with a full range of peppery bite, says Travis Swikard, the executive chef of Boulud Sud in New York City. Two of his favourites: extra-crunchy, sweet French breakfast and mild, juicy watermelon. The low-cal veggie works in a wide variety of dishes, including salads, soups and mains; tastes as delicious cooked as it does raw; and is packed with vitamin C. Try Travis’ signature dish, which uses the leaves too, and the two other chef creations below. GRILL THEM AND TOSS WITH PESTO Travis Swikard Remove and reserve the greens from 450g of daikon, turnip and red radishes each. Slice them into 8mm pieces. Then slice 680g red potatoes to the same…

Nuts may be high in fat and calories, but a growing body of research shows that people who eat them tend to be leaner and have a lower risk of many diseases compared to those who don’t. Studies in The New England Journal of Medicine have even found that eating a handful of nuts a day could extend your life. Among nuts, almonds are one of the most nutritious. Here are four legitimate reasons to incorporate them into your diet. 1 Almonds are a great source of protein. The Health Promotion Board recommends that women have 58g of protein a day. This is necessary to build and maintain muscle, which is essential for a healthy metabolism (read: your ability to burn fat). A 100g serving of almonds contains 21g of…

That moment in the salon when you’re gripped with pick-a-colour indecision? Grab the rose gold. Its warm hue flatters almost every skin tone, while its metallic finish is striking without being flashy. And according to Gina Viviano, a celebrity manicurist for Chanel: “Like jewellery, it won’t clash with anything you wear.” Try it on all your nails, or on two tips with a nude polish on the rest. For the most feminine look, paint it on oval-shaped nails.…

“Beauty is not in the face; beauty is a light in the heart.”KAHLIL GIBRAN, LATE LEBANESE-AMERICAN ARTIST, POET AND WRITER. HEAR, HEAR ! They may look like finger paints for your lids and lips, but Becca Backlight Targeted Colour Correctors ($46 each, www.sephora.sg) are actually complexion-problem fixers. Just pick your shade and smooth it on pre-makeup. “Green offsets redness, orange and peach counter blue tones in dark under-eye circles, and purple brightens sallowness,” explains Emily Kate Warren, a celebrity makeup artist. “The idea is that you address the imperfection before you apply foundation, so your skin looks its absolute best.”…

During a vigorous workout session, you perspire an average of two water bottles’ worth of sweat. While this is a natural – and crucial – way to cool the body during exercise, your sweat also contains compounds like ammonia. This can alter your skin’s pH value and cause irritations if not removed properly, so it’s important to hit the shower as soon as you can. Keep skin clean and smooth with Origins Shower Off Exfoliating Body Wash ($43) that’s designed just for post-workout use. Sulphate-and surfactant-free, this gentle cleanser contains plant-based ingredients to unclog pores and remove all traces of dirt and sweat. Plus points for its invigorating minty, citrusy scent!…

Choose your lash look LONG You’ll need a brush with plastic or silicone bristles like Benefit Roller Lash Mascara ($42). “The flexible material makes it easy to grab and coat every lash,” says Troy Surratt, a celebrity makeup artist in the US. Hold the wand at the root of your lashes and do one clean sweep towards the tips for an even layer that’s not too bulky. Then use the very top of the brush (this deposits the pigment most precisely) to paint a few vertical strokes on the tips for an extra boost. DRAMATIC Like in a classic cat’s-eye, lashes that flare at the outer corners of your eye are the most glamorous. “It’s all about the technique on this one,” Troy says. “Hold your mascara wand diagonally and…

TIRED NO MORE Feeling sluggish and exhausted all the time? Blame it on stress and fatigue. When your cortisol levels soar, your body takes a hit and your immunity suffers. Get your zest back by popping a supplement like Enervon With Vitamin C ($13.90 for 30 tablets, $39.90 for 100 tablets). Each tablet contains a vitamin B complex that aids metabolism for faster energy release, and vitamin C to keep germs and bugs at bay. Take this on a daily basis to help your body maintain peak performance even when things get stressful! Available at leading pharmacies, supermarkets, Chinese medical halls, Mustafa and Robinsons. RUN OFF THE BEATEN TRACK A change in scenery plus a dose of fresh air will make you enjoy running even more. Don’t miss The Performance…

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Angela Lee cuts a diminutive figure and speaks in a small voice. But don’t mess with her: The 52kg, 1.65m-tall mixed martial arts (MMA) fighter can pin you down in the blink of an eye. That’s what she did to defeat opponent Mei Yamaguchi at One Championship earlier in May. Just as Mei, a 33-year-old MMA veteran, prepared to knock her out, Angela fought back with a series of powerful choke-holds to clinch the One Women’s Atomweight World title by unanimous decision. Fighting is in her genes. Angela’s Singaporean dad and Korean mum are instructors and owners of United MMA gym in Hawaii, where she’s based. Watching them wrestle and grapple as a child ignited her interest in the sport. After taking part in her first tournament at six, she…

1 USE A ROOM SPRAY Scents have the power to affect our mood, so using a room spray containing essential oils before bedtime can help you feel more relaxed. That, in turn, can help you fall asleep more easily. Lavender is one essential oil to consider. It fights headaches and is known to be an anti-depressant. Other suitable essential oils include bergamot, which aids in balancing emotions, and lemongrass, which is perfect for relieving stress and anxiety. 2 FIND THE RIGHT PILLOW Osteopaths say a correctly fitting pillow can assist with a more restful sleep. One that’s too high, or too flat, can cause you to hold your neck in a position where your head is bent to one side, resulting in a sore neck, back pain and headaches. Ideally,…

Modelling, hosting, acting – Jade Seah has done it all since her career took off after coming in first runner-up in the Miss Singapore Universe 2006 pageant. Today, her schedule is no less hectic, as she juggles a variety of projects, including content creation for Mothership.sg . “You can check out my original content on Mothership.sg  every Saturday,” says the 33-year-old. “Or follow me at www.fb.com/ thejadeseah. I update the page whenever a new story or video goes live!” She shares that she’s a positive thinker at heart, and believes in celebrating life’s little victories. “Even something small, like knowing I managed to entertain an audience when hosting, makes me happy. Producing content that people enjoy, doing a good show, making people smile… these are things…

You may sniff or tear more than usual whenever it’s grey and hazy outside. And on bad days, the choking air can cause you to start coughing, and develop a sore throat and skin rashes. What gives? Experts shed light on the different ways the haze can affect you. Why do I get a sore, scratchy throat? Haze contains irritants and particulate matter that can traumatise the lining of our air passages and throat, leading to inflammation, says Dr Valerie Tay, medical director and consultant ear, nose and throat specialist at Singapore Medical Group (SMG) ENT Centre. “This usually causes your throat to feel sore. The irritation can also lead to frequent coughing, which can further aggravate the inflammation of your voice box, which gives rise to pain and a…

• LOW-FAT When making curry or dessert, swop full-cream milk for Ayam Brand Organic Light Coconut Milk ($4.80 for 400ml can, major supermarkets). It’s a healthier alternative, with 32 per cent less fat. • WHOLESOME Easy on the palate, Gardenia Super Fine & Soft 14-Grain Loaf ($3 for 300g loaf, major supermarkets) is baked with 14 nutritious grains and seeds, including brown rice, oats, spelt, flax, purple wheat and quinoa. • FRUITY You’ll love the refreshing taste of sea buckthorn juice, the main ingredient in Ricola Tangy Berry Sugar Free Swiss Herb Lozenges ($3.35 for 45g box, major supermarkets). The drops contain a blend of 13 aromatic Swiss-cultivated herbs too.…