Tabla de contenidos para June 2017 en Shape Singapore

Since completing my first marathon earlier this year, I’ve been looking for another challenge to conquer. I’m not ready for another race just yet, so I’ve decided to improve on my swimming skills. It doesn’t sound as impressive as running 42km, but I’m not as water confident as I’d like to be, and would like to particularly work on the freestyle technique. Plus, swimming is an activity that’s good for you in more ways than one. It builds endurance and cardiovascular fitness, but isn’t as hard on your body as, say, running. Being in water is also calming. You can literally feel your stress melt away with every stroke you take. Another benefit: You’ll also feel comfortable doing water sports, like diving, snorkelling and wakeboarding. Speaking of water sports, read…

When faced with an impossible or overwhelming task, the fastest thing you can do to lower your anxiety (and blood pressure) level is to breathe deeply. Take a few minutes to inhale and exhale for five slow counts, increasing it to 10 counts when you are more relaxed, suggests Ekraj Gajurel, a yoga master and wellness consultant from The Andaman luxury resort in Langkawi. The slower you breathe, the lower your heart rate. This helps to calm you down so you’re in a better state to think and make decisions. Now go ahead and tackle that to-do list with ease.…

“Be yourself, even when you’re married. Your own growth is just as important.” It’s no secret – Liv Lo is rocking everything and she knows it. By everything, we mean her looks (check out her figure on the cover!), career and love life. At 32, the newlywed, who recently tied the knot with TV heart-throb Henry Golding (and broke thousands of hopeful hearts), is in her prime. She’s a Fly Entertainment artiste, yoga personality, Reebok brand ambassador and, now, two-time Shapecover girl. For the record: There aren’t many who make it to the Shapecover twice. When Liv first appeared on our cover in April 2013, she impressed us with her pan-Asian charm (her dad’s Italian and her mum’s Taiwanese), curves in the…

Exercise is a lot of things – healthy , inspiring , energising – and now science has discovered that it can also keep your job from sucking the life out of you . So those days when you’re crazy busy with work ? They’re the ones when you need to hit the gym most , researchers say. While demanding careers are known to increase your risk of heart problems such as high blood pressure , fitter people (those who did better on a cycling test of cardio fitness) dodged these issues, a study in Medicine & Science in Sports & Exercise reveals . Presumably the feel-good effects of exercise act as a buffer against the health bummers that stress sets off.…

No two complexions are exactly alike, which is why it’s important to customise your skincare treatments if you want the best results. Founded in 1998, L’Essenza uses high-end, quality products from established French brands such as Maria Galland and Guinot to tackle a host of common issues – from acne to excessive pigmentation – and pamper your skin. What makes L’Essenza unique is its use of French physiotherapy techniques and equipment, which, combined with extensive knowledge of the skin, make for skin solutions that promise instant and lasting results. The L’Essenza experience is a holistic one that takes into account your needs and wants, and cares for your skin even after your treatment has ended. Following a detailed consultation whereby a therapist seeks to understand what you want to achieve…

Unsweeten your sips Over a six-year period, people who drank sugar-sweetened beverages daily gained 27 per cent more ab fat than non-drinkers, a study in the journal Circulation found. Soft drinks, sweetened juices, coffee drinks and smoothies are all culprits. If water won’t cut it, be choosy. Nix soft drinks altogether. Instead of syrups and whipped cream, dress up your coffee with unsweetened almond or coconut milk, says dietitian Robin Foroutan, the spokeswoman for the Academy of Nutrition and Dietetics in the US. “When you grab a juice, vegetable juice – but not beet or carrot – is better than fruit juice for limiting sugar.” And don’t forget about tea: “Several studies have shown that a compound in green tea increases metabolism,” Robin says. Research in The Journal of Nutrition…

Nothing will get you to spandex-up faster than having some competition at the gym, say researchers at the University of Pennsylvania. In a study, gym goers who were pitted against one another exercised nearly twice as much as those who just had other gym goers encouraging them to attend class. “We naturally compare ourselves with people who are similar to us – if we see others doing better, it gives us a new goal,” says study author Damon Centola. To harness your killer instinct, take a Spin class where you can see everyone’s numbers up on a board, then challenge yourself to beat a friend’s (or foe’s) next 5K time as you train, or do some boxing rounds so those wins really suck you in.…

The rower is a fantastic cardio machine because you can crush calories on it and sculpt muscles in your back, arms, abs and legs. But strapping in without a strategy won’t do your body any favours. Annie Mulgrew, the programme director at Cityrow, an indoor rowing and strength training interval studio in New York City, helps to decode its dashboard. Learn what the numbers mean, then pick a time or distance goal, hit the appropriate button to lock it in, and row. 1 STROKES PER MINUTE (SPM) Your speedometer, which shows the number of strokes you perform in one minute. Higher is not better. Always aim to keep your spm below 30 – pull hard and recover on the way in – and you’ll log more metres (think distance covered…

Located on Stamford Road, right beside Capitol Theatre, Capitol Piazza is one of Singapore’s top shopping and lifestyle destinations. With a unique selection of speciality stores, as well as local and international designer boutiques, this stylish and historic building is a draw for shoppers who appreciate the finer things in life. These are just 12 of the many fashion and lifestyle brands that call Capitol Piazza home. 1. JOSEPH, #01-19/21: This contemporary designer brand specialises in pragmatic pieces and luxurious essentials. The Arka skirt ($765), for example, is an instant workwear classic. 2. 45R, #01-13/14: This Japanese fashion brand offers exquisite pieces made with its signature material known as GIMA. It is 100 per cent cotton with a konjac paste finishing that adds a crisp touch to the fabric. Wear…

Topically applied skincare can help tackle common problems such as pigmentation and dullness, but for a more obvious improvement in your complexion, try the TriPollar RF Therapy at Estetica. Lift and firm TriPollar RF Therapy uses advanced radio-frequency technology to channel heat energy deep into the skin to boost collagen production. Results are said to be immediate and long-lasting, with customers reporting a firmer, more rejuvenated appearance, less visible wrinkles, and a more contoured profile. Plus, there is little to no downtime. Just ask actress and Estetica brand ambassador Jesseca Liu. “TriPollar RF Therapy is my go-to treatment to alleviate the appearance of expression lines and puffy eyes from constant late-night filming,” says Jesseca. Brighten and protect To maintain a fresh appearance and protect your skin from harmful UV rays,…

Every time you use a sheet of tissue paper, you are contributing to the cutting down of trees to make pulp. To help raise awareness of deforestation and promote the protection of forests, Korean beauty brand innisfree launched the Eco-Handkerchief Campaign in 2010. This annual campaign, with the tag line “Use A Hankie, Save The Earth”, encourages us to skip the tissue paper and use a handkerchief instead. This year, the campaign continues, with three beautifully designed Eco-Handkerchiefs inspired by South Korea’s verdant forests, namely Saryeoni, Gotjawal and Bijarim. Each of the limited edition handkerchiefs includes elements from the forests they represent – the Saryeoni design features sunlight poking through tall trees, the Gotjawal design has wild animals and fireflies, and the Bijarim design depicts a walk through the greenery…

MEAL IN A MASON JAR Yogurt and fruit, overnight oats and chia puddings are all super-portable for breakfast. This Quinoa-berry Parfait by Hilary Meyer combines wholegrains, fruit and yogurt for serious staying power. Here’s how to whip it up: Stir together ⅓ cup cooked red quinoa and › teaspoon pure vanilla extract in a small bowl, and set aside. Place ⅓ cup plain low-fat Greek yogurt in a pint-sized mason jar. Add most of the quinoa, followed by ½ cup mixed fresh or frozen berries. Add another ⅓ cup yogurt, the remaining quinoa and 1 tablespoon chopped toasted nuts. Drizzle with 1 teaspoon honey, cover and refrigerate overnight. EGGS, REINVENTED They’re the complete package – high in protein, vitamins and minerals. Make a frittata and pack slices all week, hard-cook…

The true beauty of a skincare kit is that it doesn’t just give you great skin – it also gives you peace of mind. The fewer decisions you’re faced with daily, the more self-control (as in drive, extra stamina and even brainpower) you possess and the less stressed you feel. “Choice can become burdensome and ultimately counterproductive when you’re bombarded with options,” researchers say of a study on decision-making and mental fatigue. That explains why a regular beauty regimen can be so calming. When you adopt a routine, you don’t have to think about much more than just luxuriating. Try The Herb Farm Normal (Including Sensitive) Skincare System (from $39 per product, Watsons), which comes with a cream cleanser, facial toning mist and face cream made with 100 per cent…

IRON BOOST If you’re constantly feeling tired and have cold hands, it may be caused by iron deficiency anaemia. Try taking Sangobion, an iron supplement formulated with the seven important elements that help to restore your iron levels. It is suitable for people who are iron-deficient and anaemic during pregnancy, convalescence and old age. Visit sangobion.sg/about-sangobion. BEST OF BOTH WORLDS Amore Fitness and Boutique Spa has opened its 10th outlet at Hillion Mall. The recently opened gym will be the first in Asia to feature Technogym equipment from Italy. You can even get a personal “virtual coach” that will guide, create exercise plans, and test your performance. After a tough workout, visit the Amore Boutique Spa right next to the gym to relax and unwind for a healthier mind and…

Write down what you’re grateful for Get a notebook and, at the end of each day, jot down three things you’re thankful for. Even when it has been a bad day, you will start to appreciate the little things in life you never really noticed. Meditate Calm your mind to have a good night’s rest. There are several free apps available that have step-by-step guides to help you meditate. This can help to clear your mind so it will prevent your thoughts from running wild just before bedtime. Treat yourself Always leave some “me time” at the end of the day. Enjoy a facial mask or soak in the bathtub to let yourself rest and recuperate after a long day. Ditch your phone an hour before sleeping…

While we all know there’s no non-invasive solution to increase your breast size, there is a completely natural way to make your girls look, ahem, more noticeable. Here’s the thing: Every woman has a layer of pectoral muscles under the boobs, also known as the pecs. By growing those muscles, along with the lats which run from your armpits to the back, your chest will naturally expand, giving your boobs a mighty lift. That’s exactly what happened to TV host Liv Lo after she incorporated these exercises into her workout routine. “My aim was to strengthen my upper body so I could keep up with demanding high-intensity interval training workouts,” she says. “Over time, my chest and lat areas got more developed.” With her new knockout body, Liv started getting…

Many people assume swimming means just going back and forth. But that’s only if you don’t know all your options, says Sue Chen, swim coach at Nation’s Capital Swim Club in the US. A pool workout can be dynamic and involve challenging intervals and muscle-sculpting strength exercises. Plus the environment offers a vibe in which you can decompress, says Gerry Rodrigues, the founder of California-based elite open-water training programme Tower 26. Here are all the reasons that will inspire you to finally take the plunge. IT’S A TOTAL-BODY WORKOUT Water is resistance, and to move through it (and not sink), every major muscle group in your body – especially your core – has to pitch in, says CeCe Marizu, a New York instructor who teaches in-pool classes that incorporate speed,…

• AQUA FITNESS CLASSES Water-based training is great for rehabilitating injuries and strength training. The Sports Hub organises a range of aqua fitness classes at the OCBC Aquatic Centre, from Aqua Bike to Aqua Tabata and even Aqua Groove (a water-based dance and aerobics workout). Register for one full programme, or pay per session. You can even sign up for Aqua Personal Training. Visit www.sportshub.com.sg/venues/Pages/ocbc-aquatic-centre.aspx. • STAND-UP PADDLE YOGA If you love yoga and wish to challenge yourself further, try stand-up paddle (SUP) yoga. Instead of the usual, you will practise yoga on a paddleboard while at sea. It’s a great full-body workout. A Personal Flotation Device will be provided if you wish. Classes are reservation-based, so grab your friends and sign up for a refreshing yet therapeutic experience. Visit…

The quickest way to run better and longer – without cranking up your training or mileage – is to iron out any kinks in your form. “If you consistently focus on making some very small changes each time you hit the pavement, you’ll see major progress in your pace and endurance in just a few sessions,” says Chris Bennett, Global Head Coach of Nike+ Run Club. Follow his head-to-toe pointers to really fly. LOOK STRAIGHT AHEAD Keeping your gaze forward (save for glances down at the terrain) will help you maintain good form and take in any information that can minimise your reaction time, so you don’t break cruising speed. MAKE A POKER FACE A relaxed expression can loosen up your entire body, whereas scowling or gritting causes you to…

Fashion is ever-changing – ruffles and statement sleeves may be highly coveted today, but not so much next season. So what’s a fashionista to do? You can overhaul your wardrobe and buy more clothes – if you have an unlimited bank account. But since most of us don’t, the key to getting a perfect wardrobe all year around is to balance timeless classics with trending pieces. Mix and match your outfits, wear them your own way, and show off your personal style. Helping you stay on top of the fashion pack is THE OUTNET, with more than 350 brands at up to 75 per cent off. Launched in 2009 by the people behind NET-A-PORTER.COM, it’s the online store to find exclusive collaborations and high-profile designer labels – think Alexander Wang,…

We could all use a little expert help when it comes to looking our best. BK Medical Group Aesthetic Clinic is a one-stop beauty centre for anyone looking to address signs of ageing, and boost her skin’s appearance.It is managed by medical director Dr Vivian Yong. SAGGING SKIN – HiFU Doublo Face and Neck Lift (from $500) High-intensity focused ultrasound (HiFU) is used to deal with problems such as sagging cheeks and hooded eyelids. This non-invasive treatment penetrates deeper into the skin to stimulate collage and elastin production. Ideal for those with mild to moderate skin laxity, it can be combined with other lifting treatments, such as threadlifts, to maximise its effectiveness. DEHYDRATED SKIN – Skinbooster (from $400) This treatment involves injecting hyaluronic acid (HA) into the upper skin layer…

As we age, collagen – the protein responsible for maintaining structure and firmness – diminishes and causes skin to sag and lose suppleness. Combine that with an unhealthy lifestyle, including lack of sleep, stress, smoking, and too much computer time, and it will accelerate the loss of collagen, especially around the eye area, making one look tired and older than her age. To address these problems, Kowayo Aesthetic offers several treatments to help you look and feel your best. Natural facelift Traditional dermal fillers add volume and plump up areas of the face that are sunken due to the loss of collagen and elasticity. Dewy Shine Ellanse not only does this, but goes further with the ability to stimulate the production of your own collagen for a more natural-looking lift.…

“Tossing vegetables for cosmetic reasons is bad for farmers and the planet, and yet we waste nearly half of all food,” says Jordan Figueiredo, the founder of the Ugly Fruit and Veg Campaign. Stores shun mishappen tomatoes, bruised apples and other funny-looking produce, thinking consumers won’t bite, but they’re just as tasty and nutritious as perfect versions. The good news: More supermarkets like Fairprice are selling these fruits and veggies – at a steep discount. Save cash and the environment? How delicious.…

ARONIA BERRIES These tart berries come fresh, frozen or powdered. Toss them into yogurt parfaits or shakes for a megadose of antioxidants – they have more than practically any other fruit. Plus they may help keep your digestion on track. MULBERRIES Buy them in jam form, or add the berries to baked goods or even cocktails. They contain rutin, a compound that recent animal research say may help activate metabolism-stoking brown fat. MAQUI BERRIES The powdered versions are perfect for your morning smoothie. They have sky-high levels of polyphenols and anthocyanins, which protect your heart and encourage healthy cell growth, translating to major anti-ageing benefits.…

Laneige Water Sleeping Mask – Lavender ($42) The popular Water Sleeping Mask now comes in a limited edition scented version for the very first time! Lavender helps to reduce anxiety and improves your mood for a better night’s sleep. The mask strengthens the skin’s regenerative ability so you wake up with rejuvenated skin. Orbis Koubijin Night Time Pack ($48) Fermented soymilk reduces pigmentation and dullness, while fermented rice liquor helps your skin retain moisture better. It even contains hydrolysed yeast (an extract from bread yeast) that encourages the production of collagen to give you soft and plump skin. Garnier Light Complete Yoghurt Sleeping Mask ($19.90, leading pharmacies) Combining soy yogurt probiotic extracts, lemon essence and vitamin C, this mask brightens skin and rids dead skin cells overnight so you’ll wake…

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• SLEEP MORE Liv shares: “My sleep hours fluctuate, but I always make sure I catch up on lost sleep. Sometimes I let myself lie in bed the whole day and catch up on Netflix!” And you know how beauty sleep is legit: During shut-eye, your body repairs itself, and that includes making new collagen to prevent sagging skin, boosting blood flow to the skin as well as eliminating puffy eyes. • DRINK A LOT OF WATER “I always have a reusable bottle with me to drink any time. I bring it on set, to the studio, on the plane, and everywhere I go. If you are thirsty, you are already dehydrated,” Liv says. Drinking water is reported to plump up the skin, minimising the appearance of wrinkles and pores.…

Whether you’re heading to the pool or off for a beach getaway, we’ve got the essentials you need to look and feel good under the sun. Turn to the swimsuit spread to find out which bikinis and one-pieces best suit your shape. As the waist is clearly highlighted when you don a bathing costume, the tips on how to trim your middle might come in handy. If you love water activities, we’ve got a piece that details how you can get a better workout from swimming. Plus, read our fitness writer’s review on the Jet Blade, a watercraft powered by a jet ski that allows you to “fly” above the waters. Staying safe under the sun is so important, and we know that sunscreen ought to be used daily to…

apple An apple-shaped figure typically has a wider waist or protruding muffin top. What you need to put on are two-pieces with high waist bottoms or a swimsuit with side panels. TIP! Contrasting black panels instantly trim down your waist TIP! A touch of ruching has a slimming effect. pear Ladies that are pear-shaped tend to be larger around the hips and butt area. Balance out those curves by wearing an eye-catching top or opting for a plunging neckline to draw more attention to your top half. TIP! Colour blocking works best with the darkest hue over your hips. TIP! Ruffles at the top will draw eyes away from your lower body. banana A banana-shaped frame means a straight athletic build, where your bust and shoulders amount to the same…

Mobility encompasses two things: “Ensuring that your body has the range of motion to do what it’s supposed to do, as well as the motor control to use that range of motion,” says Kelly Starrett, a physical therapist, coach, and cofounder of MobilityWOD, an online better-movement resource. “Poor mobility means you’re leaving power, wattage and strength on the table,” Kelly says. It also usually leads to bad form and inefficiency. Even if you think you move well, your mobility might need a tune-up. First, take Kelly’s quick test: “Use a foam roller under any muscle. If you feel stiffness or pain, you’ve found a mobility problem.” Don’t move; breathe deeply. Then flex the muscle that’s atop the tool and hold for five seconds. Then release. Repeat until the discomfort goes…

YOU’LL NEED A jump rope WARM-UP Jump rope for 5 minutes. Two rules: Mix it up and keep moving. Do single-unders, double-unders (if you’re advanced), single-leg jumps, lateral jumps – pretty much anything goes, as long as you’re moving consistently. (If something keeps tripping you up, ditch it.) 1 DUCK WALK Works abs, quads, calves Stand with feet hip-width apart and fingers resting lightly behind head with arms bent out to sides to start. Squat until hip crease drops below knees, then walk forward (in the squat) for 30 steps [shown]. That’s 1 set. Do 2 to 3. 2 DIAMOND PUSH-UP Works shoulders, triceps, biceps, abs Start on floor in plank on palms, with hands below chest and fingertips forming a diamond shape. Do 1 push-up [A]. Walk hands (keeping…

If your skin is dry or itchy, using products that contain synthetic ingredients can make the problem worse. That’s why DermaVeen has harnessed the nourishing and soothing properties of a natural ingredient known as colloidal oatmeal to cleanse and hydrate skin and hair, and reduce itching. Derived from oat grains, colloidal oatmeal has been used as a topical skincare ingredient for 2,000 years. Rich in polysaccharides, lipids, proteins, flavonoids, minerals and vitamins, it is said to soothe dry, scaly skin and relieve inflammatory skin conditions such as eczema. The DermaVeen range ($16.80-$33.80) includes several products – all containing colloidal oatmeal – to cleanse and moisturise your skin, hair and scalp gently, and offer natural relief for sensitive skin. The Soap Free Wash pH5.5 and Shower and Bath Oil are perfect…

Fresh herbs are breaking free of their usual supporting role in cooking to take over as the star player, and the results are aromatic, healthy and delicious. Here, US-based chefs give their innovative spins on the flavour of spring. Spicy and flavourful, zhoug is the Middle Eastern version of pesto – but with a kick. ZHOUG Created by C.J. Jacobson, chef/partner at Ēma in Chicago MAKES: 4 CUPS ACTIVE TIME: 5 MINUTES TOTAL TIME: 5 MINUTES • 2½ cups parsley leaves, packed • 1 cup cilantro • 1 jalapeno, chopped • 1 cup pumpkin seeds, toasted • 1 tbsp ground coriander • 1 tbsp ground cumin • ¼ cup sugar • ¼ cup fish sauce • 1 tbsp salt • 3 tbsp champagne vinegar • 1 tbsp lemon juice • ¼ tsp white pepper • 1¼ cups olive oil • 1 cup water…

Wear your favourite lippies loud and proud – but only if your pout isn’t peeling. “Nourished lips are essential,” says celebrity makeup artist Joanna Simkin. “If you want to be able to wear a matte lip – a look that is undeniably trending – you must ensure that you hydrate and protect your lips daily to prevent your lip colour from picking up any dry flakes. If you’re a fan of glosses, hydrating your lips is equally important, as a gloss will accentuate dryness even more. Don’t be afraid to apply your lip balm around the edges of your lips to protect the surrounding skin. This will help keep wrinkles at bay for younger, more supple-looking lips.” Try the long-awaited Kiehl’s Butterstick Lip Treatments ($28 each). The two key ingredients…