Tabla de contenidos para March 2018 en Shape Singapore

I work out four to five times a week, doing a range of exercises, including running and yoga. Sweating it out almost daily helps me sleep better, boosts my energy levels, and generally just makes me feel good (hello, endorphins!). But I’ve not always had a regular fitness routine. In the past, I didn’t make an effort to work out if I was having a particularly busy period at work. I’d blame it on being too tired and would often choose a relaxing dinner with friends over exercising. Back then, there’d be some weeks when I’d clock in three sessions at the gym, followed by weeks of barely one workout per week. In recent years, after making some adjustments to my lifestyle, I finally got a regular fitness routine down…

Here’s a bit of reverse psychology to help you tackle scary endeavours: Instead of trying to shut down your fear, let that heightened energy fuel you the way athletes, like former American extreme skier Kristen Ulmer, do. When you feel anxiety hit, recognise that tension as your body’s way of expressing excitement rather than angst, Kristen suggests in her new book, The Art of Fear: Why Conquering Fear Won’t Work and What to Do Instead. “That discomfort is here to help you come alive rather than being the thing that holds you back,” she says. The technique can work for just about anything – whether it’s a daunting physical feat or a mental one. Practise it, and the method will soon become habit.…

Frequent getaways with little stress involved is a major perk of micro vacations or trips that last two to four days. People who take them tend to be happier, calmer, and more energised than those who rarely take time off, according to Jessica de Bloom, author of several studies on the health benefits of travel. Shorter holidays also have distinct advantages over longer ones. Since you’re out of the office for only a short stint, you don’t have to do as much prep or catch-up work. Plus, while you’re gone, you fret less about what you might be missing, says Katie Denis, lead researcher of Project: Time Off, an organisation that analyses vacation time. “The fear of returning to a mountain of work is the No. 1 reason people don’t…

“If we feel as if achieving a goal makes a difference in the lives of others, our mental and physical restrictions are ever so slightly lifted, and we can push ourselves closer to our full potential,” say Brad Stulberg and Steve Magness, the authors of Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive With the New Science of Success. In other words, rally your strength during, say, a tough stretch of that half marathon by focusing on the cause the race is benefiting or how you’re all pulling together as a team to conquer that obstacle course. More power to you! Q “What’s the best way to track my calorie burn?” For starters, don’t trust the treadmill. “Equipment doesn’t take into account your gender, height or body composition,” says…

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 210 deg C 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 210 deg C for 12 to 15 minutes or until cooked through. 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…

Red has never signified calm and tranquility. So when it’s the shade your skin has taken on, whether all over or in smaller patches, you need to do something about it. “Redness is an indication that there’s inflammation in the skin and blood is rushing in to try to heal it,” says Dr Joshua Zeichner, director of cosmetic and clinical research in dermatology at Mount Sinai Hospital in New York City (NYC). The redness may be minor at first and easily covered with foundation, but like a smouldering fire, if you ignore it, things will escalate. For one thing, chronic redness – and the ensuing inflammation – makes skin age much faster, says Dr Julie Russak, a New York City dermatologist. “Inflammation not only destroys your stores of skin-plumping collagen…

Pursuing a fitness passion might seem impossible with a full-time job and other commitments. These career-minded Singaporean women show you how you can make it happen. See pg 37. Want to shake up your workout routine? Read associate editor Estelle’s review of a class at the recently opened rhythm cycling studio Absolute Cycle Singapore on pg 64. Wearing foundation in Singapore’s heat and humidity can be a pain. Thankfully, we’ve found formulations that won’t melt off even if you perspire. Turn to pg 84.…

This is the picture of joy. Doodling, drawing, and colouring increase blood flow to the prefrontal cortex, a brain region linked to reward perception, Drexel University in Philadelphia reports. You feel a sense of pleasure within minutes. For the biggest lift, doodle. “Colouring in shapes or drawing a picture may calm you, but it also has the expectation of a finished product,” researcher Girija Kaimal says. “Doodling is a form of personalised self-expression and is perceived as more enjoyable.”…

“Sound affects the human body deeply,”says Julian Treasure, a sound expert and founder of the Sound Agency in the UK. “We experience it faster than any other sense, and our ears are working even when we’re asleep.” Noise can influence our heart rate, breathing, brain waves, and hormones, as well as our focus, concentration, and mood, studies show. The right background noise can also motivate you, pushing you to a PR (personal record) in a race or a tough project at work. It can soothe and relax you as well, melting away stress. However, harnessing the positive power of sound has been an inexact science until now. These strategies, newly developed by researchers, will help make it work for you, easily and effectively. THINK PINK First, there was white noise…

You may think Hawaiian poke bowls are a fad, but these raw fish dishes are still wildly popular because they are packed with good-for-you omega-3 fats from salmon and tuna, fibre and vitamins from assorted veggies, as well as healthy toppings like chopped nuts and seeds. Plus, they look absolutely photo-worthy, with the different colours and textures. To let everyone in on this trend, Greendot has a Vegetarian Salmon Poke Bowl that replaces raw salmon with chunks of konnyaku. Surprisingly, it tastes so legit that you might even forget that there’s no salmon. Head to www.shape.com.sg for our full review on this refreshing take.…

Shakshuka, traditionally eggs poached in a spicy tomato sauce, comes together as a rich blend of flavours as well as textures in a single pan, and offers tons of ways to play. This version 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 Saute 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…

BROILED CAULIFLOWER STEAKS WITH RAISINS, FETA, WALNUTS, OLIVES, AND PESTO 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 MOROCCAN HALIBUT WITH SHREDDED BRUSSELS SPROUTS, CARROT, AND MINT Rub halibut fillets with a Moroccan spice blend and place on a baking sheet next to shredded brussels sprouts. Broil for 5 to 8 minutes or until halibut is cooked though. Toss cooked sprouts with grated carrot, fresh mint, pomegranate seeds, toasted almonds, and lemon-infused olive oil. BROILED PORK CHOPS, APPLES, AND SHALLOTS WITH KALE Rub pork chops with grainy mustard and…

After a long night, removing makeup may be the last thing you want to do when you’re finally home, but your face will definitely thank you for it in the long run. Here are four unbelievably scary things that can happen if you hit the sack with your foundation and eyeliner intact. EYE IRRITATION Sleeping without cleansing off heavy makeup can harm your peepers. During sleep, we tend to move around and our faces may rub against the pillow. As a result, makeup has a high chance of getting into your eyes, which can lead to infections and styes. It can also cause dryness in the eye area, paving the way for fine lines to form. WRINKLES Yes, your skin will age way faster if you don’t remove your makeup.…

1 MICELLAR CLEANSER These formulas suspend tiny cleansing drops in water that grab dirt and makeup. They’re the gentlest way to cleanse and won’t disrupt skin’s moisture content or the protective barrier between cells, Dr Zeichner says. 2 BARRIER-REPAIRING MOISTURISER Slather on lotions or creams with ceramides – lipid molecules that are also found naturally in skin, and make up part of the protection substance essential for a strong barrier – and niacinamide, a form of vitamin B3 that helps your body produce its own natural ceramides. “These ingredients can help make up for what’s lacking in skin,” Dr Hirsch says. Bonus: niacinamide has anti-inflammatory properties. 3 SUNSCREEN People with sensitive skin and rosacea may be especially susceptible to UV damage. A survey from the National Rosacea Society found that…

• Dior Hydra Life Deep Hydration Sorbet Water Essence ($110) Extremely lightweight and refreshing, this contains hyaluronic acid, fruit acids and haberlea leaf extract to stimulate skin flora into producing lipids, fatty acids and humectants to boost skin’s moisture retention abilities and strengthen its protective barrier for better skin health. • Elizabeth Arden Prevage Anti-Aging Intensive Repair Daily Serum ($411) This antioxidant-rich intensive serum improves the appearance of fine lines, lifts sagging skin and protects against damage and visible signs of ageing. It also has hyaluronic acid to give that extra boost of hydration to leave skin smooth and radiant. • Estee Lauder Advanced Night Repair Synchronized Recovery Complex II ($122) This night-time serum has hyaluronic acid to create the optimal conditions skin needs to maximise its natural repair processes…

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Assuming you had your first period around 12, you should be pretty familiar with the monthly bleeds by now. Whether you’re one of the lucky ones who sail through yours with ease, or if you’re more like the vast majority of us who suffer from cramps, bloating and hormonal pimples, periods are here to stay. Here are 15 lesser-known facts that may both shock and intrigue you. 1 YOU’LL EXPERIENCE MANY PERIODS IN YOUR LIFETIME According to a survey of over 1,000 women published in the journal The Lancet, a woman living in an industrialised country can expect to have roughly 450 periods in her lifetime. For comparison, women living in prehistoric times only had an average of 160 periods. This is likely because in modern times, we start menstruating…

IN CELEBRATION OF INTERNATIONAL WOMEN’S DAY ON MARCH 8, WE HIGHLIGHT THESE AMAZING CAREER-ORIENTED WOMEN, WHO ARE MAKING SIGNIFICANT TIME TO PURSUE THEIR FITNESS PASSIONS. WE HOPE YOU’LL BE JUST AS INSPIRED BY THEM AS WE ARE. A RUN IN NEW ZEALAND’S SOUTH ISLAND GOT ME HOOKED ON TRAIL RUNNING. I LOVE THAT IT ISN’T ABOUT THE PACE. IT’S ABOUT BEING ONE WITH NATURE. THE GO-GETTING TRAIL RUNNER When Jasmine Vincent turned 42, she thought it’d be cool to celebrate her age by running all 42km of a full marathon. At that time, she wasn’t a runner, but that didn’t stop her from signing up for the Standard Chartered Singapore Marathon. Armed with several books, including The Non-Runner’s Marathon Trainer, she started training for her first big race on her…

You put a lot of work into staying in shape. Maybe you HIIT and run. Maybe you flow, spin, and do as many reps as possible in boot camp. Whatever your mix, you’re likely missing one simple, science-backed way to maximise the benefit you get out of every drop of sweat: the targeted TLC of a sports massage. “Athletes typically work sports massages into their regimen to reduce muscle soreness and help treat problem areas,” says Beth Mignano, a massage therapist who assisted the USA Track and Field teams at the 2012 and 2016 Olympic Games. The idea is less pain, better training – a sound formula for anyone with a fitness goal. “Plus, getting a regular massage – even once a week – is also a great way to…

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 to natural peanut butter and thin with water for a grain bowl sauce. ADD TIKKA MASALA PASTE to the cooking water to flavour 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…

If you have especially damaged or coarse hair, adding an extra step to your haircare routine will work wonders. Start using a good hair oil, applied liberally to the bottom half of your hair, for 30 minutes to an hour before you shampoo it. This helps smooth and condition your locks, preventing them from absorbing too much water while you rinse. This is a good thing as damaged hair is naturally more porous and tends to absorb more moisture, which causes the hair shafts to constantly expand and contract, resulting in breakage and frizziness in the long run. We like Percy & Reed Perfectly Perfecting Wonder Treatment Oil+ ($48, Sephora) because it’s super lightweight yet nourishing. Plus, you can use it both as a pre-shampoo treatment and post-wash hair oil.…

When it comes to perfecting your makeup, it really is all about the base. These long-lasting formulas will see you through a full day of work, and then some. Best of all, they’re super lightweight and comfortable so your face doesn’t become a sticky mess in our unforgiving weather. Shu Uemura Petal Skin Cushion Foundation ($78) Achieve poreless-looking skin with this newest cushion. It contains soft-focus beads to blur the look of imperfections and Japanese sakura extract to improve skin texture over time. A unique liquid-to-powder formula also means this gives skin a semi-matte finish when applied. Shades available Eight Lancome Teint Idole Ultra 24H Long Wear Foundation SPF15 ($68) Want a foundation that is resistant to humidity, but not a fan of the glowy look? Lancome’s new, much raved…

SLIM AND TRIM Lumidiet and Slendertone Abs7 Unisex are sleek products that promise to tone your abs. Designed to fit your waist comfortably, the belt-like Lumidiet uses LED Fat Reduction Technology to get rid of stubborn fat around your belly. Slendertone Abs7 Unisex is a belt that uses electrical muscle stimulation to strengthen and tone your abs. Both devices can be worn at any time of the day without disrupting your day-to-day activities. Lumidiet ($799) and Slendertone Abs7 Unisex ($399) are available at all Aibi outlets in Singapore and www.aibifitness.com. APPLE-Y EVER AFTER YOU-C1000 vitamin drink is now available in a brand new apple flavour. Made with all-natural quality ingredients, this delicious, thirst quenching beverage is jam-packed with 1,000mg of vitamin C as well as other nutrients to keep you…