Tabla de contenidos para September 2018 en Shape Singapore

As the year draws to a close, you might feel inclined to rev up your engine to make sure you hit the goals you set earlier this year. That would mean cramming more events into your calendar, extending your to-do list… basically making sure that your waking hours are meaningfully occupied. As kiasu urbanites, we often equate being “busy” (a grossly overrated concept, in my opinion) to being great achievers. But that’s not necessarily the case. In fact, taking the time to slow down and prioritise things is a smarter way to roll. This issue’s feature on mindfulness (pg 22) particularly resonates with me. Like everyone else, I have my hectic moments where my mind buzzes in factory mode, steering me from task to task without any reflection on what…

Always searching for new experiences, Evangeline Lilly has way more going on than just acting. Here, what keeps her driven, curious, and deeply satisfied. “I have an enormous desire to influence people and connect with them.” When Evangeline Lilly was 20 years old and juggling two jobs to make ends meet, she wrecked her car. With no money to replace it and no way to get to work, she entered a bikini contest; first prize was a one-year lease on a pickup truck. The contest was in just two weeks. She had never modelled and considered herself a serious young woman (she studied political science and international relations at the University of British Columbia) and had no clue what was in store. “But I figured that if I was going…

SEX BECOMES HOTTER Eat certain foods, and you might notice an increase in libido, lubrication, and overall vaginal health, says Mary Rosser, director of the general ob-gyn division at Montefiore Health System in New York. “Avocados and root vegetables like sweet potatoes contain vitamin A, which may generate sex hormones, such as testosterone, that affect arousal. Dark leafy greens are rich in antioxidants, including vitamin C, beta-carotene, and polyphenols, that increase circulation and may make the vaginal wall healthier and more lubricated,” Mary says. YOUR BALANCE WILL SHIFT Veggie-focused diets tend to be higher in carbs than those that include meat and that may throw off vaginal pH, Mary says. “Eating too many carbs can make you more alkaline, which can lead to yeast infections or bacterial vaginosis,” she explains.…

HOW TO MAX OUT HIIT If there’s ever been a workout that’s demonstrated to deliver fast, insane results, it’s high-intensity interval training like Tabata (go all out for 20 seconds, rest for 10, repeat eight times total) and other as-many-reps-as-possible routines. And those benefits: increased cardio capacity, stronger muscles, lower blood pressure, and less body fat. The fitness gains are likely due to the heart’s enhanced pumping capacity, says Martin Gibala, the author of The One-Minute Workout. Your heart has to not only gun it but also pump more blood per beat – a combo that makes it grow stronger, so you can go harder. As for the body-fat effect: It’s about more than just the calorie burn. High intensities also let loose a surge of fat-mobilising hormones, freeing body…

Rower Row at top speed for 500 metres, using enough resistance so you’re not falling off the seat, then go slow for a minute. “Repeat three to five times for a solid workout,” says instructor Leon Joseph at Equinox in New York City. You’ll also work back muscles for better posture. Studio Cycle Warm up, then start adding resistance “until it feels like you’re climbing a thick, juicy hill,” says SoulCycle instructor Bevin Prince. “Push as fast and as hard as you can for 20 seconds, then walk it out for 20.” Repeat that six to eight times; do some intervals out of the seat for more core work. VersaClimber Start by doing 10 seconds all out with shorter power strokes, then 40 seconds of longer, slower strokes, alternating for…

“How can I psych myself up to go as hard as possible during my intervals?” Get loud It started with SoulCycle’s well-timed primal screams and the Class by Taryn Toomey, where “Huh!” is shouted with each rep. Now all sorts of workouts are encouraging us to let loose with whoops, grunts, and screams. “It’s catching on because people are really understanding that mind, body, and soul are all connected,” says Bethany Lyons, of Lyons Den Power Yoga in New York City, where loud sighs are cued after challenging sequences. “Vocalisations offer stress relief.” Better yet, research shows that shouting during exertion improves your muscles’ power output. From now on, let’s hear it: As you exhale on a big effort, turn up the volume. Instead of being nervous about doing your…

The peskiest part of a watermelon may also be the healthiest. The seeds have almost every nutrient you can name – protein, healthy fats, vitamins, and minerals, says Elizabeth Somer, the author of Eat Your Way to Happiness. And the taste? Pleasantly nutty. Cook seeds in a hot pan with cooking spray and seasonings for two to five minutes, or roast in the oven at 190 deg C for 10 to 15 minutes. (Or buy them preroasted from nuts.com.) Toss them into salads and granolas and on toasts, or just eat ’em straight.…

Almost too pretty to eat, summer rolls elevate your midday meal in many ways. One, they’re exotic eye candy, making you feel slightly transported for the hour or so break you take. Two, you can pack them full of healthy anything, like fruit, veggies, shrimp, chicken, and more. Plus, while they look complicated, they’re super simple to make. Pick up some rice papers, and you’re set to create wrap stars you’ll be eating all season long. CHOOSE YOUR COMBOS Try these flavourful, colourful roll ideas from Keen Zheng, chef of Umami in Omaha. Once you get the hang of it, you can freewheel omakase style – “chef’s choice” – and put together your own fun and fresh creations. 1/ Mango + blackberry + lettuce + avocado + watermelon 2/ Shrimp…

HAVING SWEETENED DRINKS DAILY Your daily milk tea might be a sweet end to your lunch, but it spells trouble for your skin. Too much sugar in your bloodstream damages collagen, an important protein fibre that preserves the softness of your skin. Keep your skin bouncy by reducing your intake of these sweetened beverages – they’re bad news for your waistline anyway. USING A STRAW If you’re always drinking with a straw, it’s time to rethink that habit. The sucking action you make with pursed lips tenses up the muscles around your mouth, making it easier for smile lines to appear. Doing away with straws also means you are cutting down on plastic waste. APPLYING MAKEUP FORCEFULLY Each time you blend concealer impatiently, you’re tugging at your delicate skin (especially…

Regardless of your skin type, one essential that everyone needs is hydration. And while some might advise against piling on an additional layer of occlusive emollients on oily or blemish-prone skin, the key lies in selecting the suitable one. If you have oily skin, stay away from oil-based moisturisers and opt for water-based ones, while those with dry skin should look for products that contain humectants like squalane and glycerin. Hyaluronic acid is another popular, tried-and-tested ingredient that works for all skin types as it attracts moisture, keeping skin plump. FOR FIGHTING POLLUTION Chantecaille Anti-Pollution Mattifying Cream ($166, www.net-a-porter.com ) Living in an urban jungle means we are surrounded by pollution. From exhaust gases to blue light that’s emitted by electronic devices, our skin is frequently subjected…

1 Jumpsuits In 2017, the jumpsuit officially supplanted the cocktail dress, showing up at red carpet events, every brunch you attended, and at weddings and parties. But beware – the one-piece wonder is getting stale. In the hunt for the perfect piece, did you end up buying several that are taking up space? And do all your jumpsuits fit absolutely perfectly, or do they actually ride up your butt? How many times did you actually wear each one – if at all? Pick one or two pieces you absolutely must keep (for now), and throw out any extras. 2 Anything with fringe Festival fashion is well and good – at a festival. Ultimately, it’s a costume-y look, and fringe can only really go with heart-shaped sunglasses, crochet cropped tops, feather…

You’ve probably heard of mindfulness. It’s become the buzzword that’s bandied around as the solution to just about anything whether you’re stuck in traffic, burnt out at work, or trying to raise a well-adjusted kid. Those who practise mindfulness call it the perfect antidote to a busy life that can sometimes seem like one long to-do list, while cynics dismiss it as new-age mumbo-jumbo. So let’s get things straight – what exactly is mindfulness? Erin Lee, a mindfulness coach who runs her own practice, Mindful Moments, explains it as having a moment-to-moment awareness of what’s going on around you, and how it makes you feel. It started out as a spiritual practice but has become part of everyday life. The practice of mindfulness teaches that dwelling in the past or…

Your hormones are like a team, working together to give you energy. “There are anabolic hormones – including insulin and your thyroid hormones – that help your body create and store the molecules it uses as fuel. And catabolic hormones, such as cortisol and adrenaline, which enable your body to use that fuel,” explains Deena Adimoolam, a spokeswoman for the Hormone Health Network of the Endocrine Society. But certain factors, including diet and stress, can upset this precise operation, making your energy levels plummet. Fortunately, by using a few simple strategies, you can sync them again – and become even stronger. Here’s how. THYROID HORMONES “These are crucial because they help regulate the body’s metabolism – in other words, its ability to make, store, and use energy,” Deena says. But…

A heavy bag is a sweat fest waiting to happen: “Do three-minute all-out rounds, switching it up each minute between speed punches, power shots [full-force with mini pauses], and more controlled two- or three-punch combos,” says Milan Costich, the founder of Prevail Boxing studio in Los Angeles. Between rounds (do three total), take 30 seconds to bounce in your (fists up) boxing stance as you do slips and weaves. “When you pair a HIIT format with the intention behind boxing, you get a killer workout and a champion mind-set,” Milan says.…

These training zones are percentages of your max heart rate. Most bpm trackers tally each for you. 40%–65% Active recovery This range encompasses what is known as the fat-burning zone. But if you really want to burn fat and lose weight, working out harder will torch more total calories – and ultimately more fat – in less time. 65%–75% Conditioning or endurance zone “You’re creating the ability to use more oxygen here,” David says. If you want to train yourself to run longer, get comfy at this moderate to moderately hard intensity. 75%–85% Performance zone Exercising in this vigorous intensity range trains you to go harder for longer. 85%–95% High-intensity zone Do brief spurts of 10 to 60 seconds here, alternating with an easy pace, in the Conditioning or Active…

CARDIO The key to maxing the mitochondria you have all over is cardio. In fact, endurance exercise can double the amount in your muscle, says Mark Tarnopolsky, a professor at McMaster University in Ontario. “By swabbing athletes’ cheeks, we’ve found that they even have more mitochondria there,” he says. Translation: If lowly cheek cells benefit, think of what your heart and skin reap. Indeed, Mark’s research found that twice-a-week cycling for 30 to 45 minutes (plus one weekly walk) helped skin increase its collagen-filled underlayer and refresh its outer layer more quickly – in effect, “youthening” within three months. LIFTING “We’ve seen resistance training increase the amount of mitochondria by 30 per cent in older adults who did three weight circuit workouts a week over four months,” Mark says. So…

Atoned butt is an amazing thing. Strong glutes are your body’s powerhouse – they can help you burn more calories, keep you stable, and make you better at hiking, cycling, yoga, or any activity, says Courtney Paul, the founder of CPXperience training and a master trainer at Ripped Fitness in New York City. Building a foundation of muscle on your backside can also boost your metabolism around the clock. “The muscles that make up your butt are the largest in your body, so strengthening them can have the biggest positive effect on your calorie-burning potential,” he says. And let’s not forget: Muscle back there can also help your rear appear smoother and perkier. “Train heavy, hard, and consistently,” says Courtney, who created this targeted mix of lower-body moves to ensure…

AVOCADO WITH STRING BEAN SALSA VERDE SERVES: 4 START TO FINISH: 45 MINUTES • 30g tomatillos (about 6), husks removed • 1 very small onion, quartered • 1 jalapeño • 5 large garlic cloves, skin on • 30g green beans • 1 tsp distilled white vinegar • ¼ cup water • 1½ tsp kosher salt, plus more for seasoning • 1 pint grape or cherry tomatoes, halved or quartered • 4 avocados, ripe but firm • 4 radishes, cut into matchsticks 1. Heat a grill to medium-high. Put the tomatillos, onion, jalapeño, garlic, and green beans on the grill grate. Grill, turning occasionally, until charred and tender, about 8 minutes for the beans and garlic, 15 minutes for the tomatillos, onion, and jalapeño. Keep the grill on. 2. Transfer the beans to a cutting board and put the tomatillos and onion…

Skin’s enemy number one is the sun. You know that. But your hair dryer? Your workout? Science now shows that heat can also wreak some serious havoc. “I knew something was up when my patients with melasma, who swore they were slathering on sunscreen and fading creams religiously and staying out of direct sunlight, found the dark patches and blotchiness on their faces were getting no better,” says Shasa Hu, a dermatologist in Miami and a member of the Dr. Brandt Skin Advisory Board. “The more I looked into it, the more it became evident that regular exposure to high temperatures appeared to be inducing oxidative damage and boosting melanin production in a way that was very similar to how UV rays cause hyperpigmentation.” For years, dermatologists have talked about…

You probably won’t skip leg day after reading this. According to a study from the University of Milan, a parallel has been drawn between your leg muscles and the most important organ in your body – the brain. The study involved a group of mice that was restricted from using their hind legs, and a control group that was allowed to roam freely. After 28 days, researchers found that the restricted group had a 70 per cent decrease in the number of neural stem cells in their brains. Being physically inactive directly impacts your nervous system, which controls your ability to handle stress. So get off your chair and do some exercises like our favourite squats. They will benefit your buns and brain.…

Ask yourself the tough questions. Besides the clichéd “When was the last time I wore this?”, consider how your clothes make you feel. “Do I feel good in this only if I am a certain shape?” is a useful question. If the answer is “yes”, then consider that you’re keeping something for your fantasy self. Be willing to try things on. During my own wardrobe purge, I was aiming to throw out some bodycon dresses. But when I actually put them on, they really worked with my shape, and I ended up keeping them. Edit your wardrobe in stages. You may not get through it all in a single day, so allocate up to a week to go through everything. It’ll be worth it. Promise.…

Regular drinking of coffee reduces the risk of liver cancer by 25 per cent, and uterine cancer by 30 per cent, the International Agency for Research on Cancer reports. This specifically means sipping up to five small cups of brewed coffee a day, and no more than 150ml each time. Additionally, daily coffee consumption also decreases the risk of contracting life-threatening heart and neurological diseases. So, enjoy your coffee with renewed confidence that you are toasting to a longer life, with improved metabolism and better wellbeing.…

CERTAIN NUTRIENTS MAKE THEM MORE EFFECTIVE Ideally, fermented foods and drinks are the best sources of probiotics. Most people don’t eat enough of them to get the perks, though, so supplements and foods fortified with probiotics are a great option, says Sarah Morgan, a functional nutrition expert and the founder of Buddies in My Belly, a microbiome education company. For the best results, take probiotics with fibre, which feeds the bugs. NUMBERS ARE KEY Look for supplements that list the probiotic strain (usually numbers) beside its name (for Bifidobacterium bifidum W23, W23 is the strain). This indicates that it’s a strain-specific type, which tend to be well researched and higher quality, Sarah says. For daily use, choose probiotics with five to 15 billion colony-forming units per serving, she says. Less…

Your heart is one amazing organ. It’s never stopped moving since the day you were born, steadfastly pumping blood to your brain, muscles and the rest of your body to fuel a myriad of activities, from creative thinking to crushing workout after workout. What more can it do for you? Plenty. In light of World Heart Day on September 29, we’ve put together the following pages to build and nourish your heart in all ways possible. On the next page, learn to truly maximise your HIIT workout to reap the insane body benefits. When cardio workouts no longer challenge you, up the ante by doing endurance training. There are many variations, whether you love running, swimming or cycling. As you gear up, remember to track and monitor your progress. We…

To cue intervals off the clock: Go hard until your breathing is heavier but controlled,then back off until your breathing calms.Now you’reready for the next set. AT —LEON EQUINOX JOSEPH IN , NEW GROUP YORK FITNESS CITY INSTRUCTOR • Dairy Activities like plyometrics and sprints cause your bones to release calcium. Help them rebuild stronger by eating calcium-rich foods like yogurt and cheese. • Nuts & beans Your body uses up stores of B vitamins producing the workout energy you need. Refill your tank with almonds (which have B2) or chickpeas (B6). • Seafood Fish is rich in selenium, which helps support your body’s natural antioxidant abilities – important, since a hard workout ups the potentially cell-damaging free radicals in your system. • Citrus Get in tons of antioxidants like vitamin C to counterbalance…

YOU WILL NEED A set of 5kg to 7kg dumbbells. (Go heavier if you feel you could do 2 or more reps per exercise.) 1 FOOTBALL SQUAT WORKS BUTT, QUADS, HAMSTRINGS Stand with feet hip-width apart and palms pressed together at chest, elbows bent downward to start. [A] Squat as low as you can, resting elbows lightly atop knees. [B] Maintain elbow-knee contact as you straighten legs, sending hips up and back and folding forward from waist. Return to start. That’s 1 rep. Repeat for 60 seconds. SCALE DOWN Instead of taking elbows to knees, cross your arms with hands on top of shoulders. SCALE UP As you return to start, pulse the squat twice. 2 BACK KICK COMBO WORKS ABS, OBLIQUES, BUTT, HAMSTRINGS Start on floor on forearms and…

Sambal Oelek This Indonesian hot sauce is thick and fiery. You can use it on anything you’d pour sriracha on, but it also works brilliantly to spice up cocktail nuts, like the sambal oelek-roasted cashews in this dish. Toss 2 cups nuts with 2 tablespoons each sambal oelek and pure maple syrup and a tablespoon of olive oil; roast at 160 deg C until fragrant, 20 to 25 minutes. Snack on them, turn them into a crunchy topping for salads, grains, and noodle bowls, or chop them up as a crust for salmon. They even taste great on chocolate ice cream. Smoked Salt Plain salt makes an ingredient taste more like itself – add some smoke, and you’ve got a new layer of complexity. A pinch will give your meals…

While you satisfy your sweet tooth with a chocolate square or two, think about working this timeless treat into your beauty routine. Numerous scientific studies show that frequent, moderate consumption of dark chocolate can improve your skin – and not just cardiovascular health – thanks to the high levels of antioxidants and flavanols found in cacao beans, where cocoa and chocolate are derived from. So, no harm stocking your beauty arsenal with some heavenly cocoa-infused products. Check out www.shape.com.sg for recommendations.…

Frizz is not a hair type. It’s hair reaching into the atmosphere, looking for moisture,” says Cal Ellis, a curl master and an educator at DevaCurl. “In almost all cases, it’s a result of dehydration.” Frizz occurs when the scales on the hair’s outer protective layer, called the cuticle, splay out in different directions like frayed rope. In healthy, hydrated hair, the cuticle is sealed and compressed, giving a smoother, shinier appearance. The two main triggers of frizz are friction and a high level of moisture in the air, says Lauren Trahan, a senior chemist at Living Proof. That’s why you look like the bride of Frankenstein when it’s humid or after a night of tossing and turning against your pillowcase. It’s also why restoring moisture to your strands is…

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