Tabla de contenidos para March 2019 en Shape Singapore

Staying fit and healthy on the road has become easier than ever. The options for a #fitcation are plentiful and no longer limited to remote stays where a digital detox and only low-carb, gluten-free fare are mandatory. With so many hotels amping up their fitness and wellness offerings, there’s no excuse to lapse in your fitness goals, even while you’re on a holiday. BEST FOR SURFERS The Byron at Byron Female surf retreats aren’t a new thing but learning to get gnarly in luxury (and in pristine waters) remains a rarity. The Byron at Byron in New South Wales, Australia offers an all-female surf retreat and also private lessons with Rusty Miller (former 1965 USA champion) and his daughter Taylor – they are the only surf coaches licensed to teach…

That alone illustrates the style impact of this English phenom. However, beyond all her contracts (she’s the face of L’oreal Professionnel) and collabs (in the past she has partnered with Superga, AG Jeans, Madewell, and more), there’s a 34-year-old ambitious woman who is determined to redefine herself on her own terms. First up: Design her own clothing line. Check. Next: Create a healthy, happy, loving existence. We sat down for a deeply honest chat. SHAPE So fitness – what’s your workout now? ALEXA CHUNG I never prioritised fitness until I got past 30 years old and realised I wasn’t invincible. A few years ago, when I was living in New York City, I started doing Gyrotonic classes, but that was more for posture and alignment than for fitness.…

One is a personal trainer who works to empower disadvantaged females in Cambodia. Another is a cyclist (and working mother) who clocks thousands of kilometres per year on her bicycle to raise money for kidney patients. The third, an empathetic yogi who uses yoga to promote mental health and connect with at-risk groups. What do these individuals have in common? The positive impact they have all made for the causes they champion. The Shapeteam caught up with the three women to find out their motivations, struggles and triumphs along their journey. And these superwomen turned out to be more inspiring than we had imagined them to be. Turn the page for their stories. INTO THE LIGHT “I HOPE TO CREATE A MOVEMENT OF BREATHING” Depression is…

We all want to look good when we work out. But nobody enjoys spending money on gear to wear only in the gym. To give you more bang for buck, we hunted down stylish sneakers you can wear literally everywhere. REEBOK SPEED HER TR ($149, REEBOK STORES) This versatile training shoe is best for functional workouts and light running. The flex-grooved sole and lightweight built allows it to cushion and stabilise the feet. ADIDAS EDGEBOUNCE SHOES ($140, Adidas stores) These neutral coloured running shoes can be used in the gym or outdoors. Its wider forefoot and comfortable heel platform provide stability during walking and training. LORNA JANE ELEVATE BLAZE 1.8 ($110.99, WWW.LORNAJANE.SG ) These lightweight sneakers have an 18mm raised insole that makes you look taller while…

Perhaps you’re a gym bunny with ambitious fitness goals. A super mum juggling babies and work. A career warrior gunning for a spotless appraisal. Perhaps, you’re all of these, and then some. When life demands so much of you, it takes some serious fuel to power you through the days and keep you on top of your game. No one understands this better than Kellogg’s, a global household brand that’s been making breakfast cereals for over a hundred years. Every box of crunchy flakes is formulated to ›ll you up with the right nutrients so you are satiated and energised for the hours that follow. NEW AND IMPROVE SPECIAL K Chances are, if you’re striving to eat right, one of Kellogg’s most iconic cereals, Special K will be on the…

The idea of bugs hanging out on your face is the stuff of nightmares. But that’s what’s happening, at least on a microscopic level – and it’s actually the dream scenario. Your gut has its microbiome – some 100 trillion bacteria lining your gastrointestinal (GI) tract that are involved in everything from brain function to your weight – and now researchers have found that skin houses its own special bacterial blend vital to its health. About a trillion strong, the microbes on skin differ from those in the gut as well as from person to person. “Just as cacti grow naturally in Arizona but not the Midwest, every bacterium has an environment where it thrives,” says Whitney Bowe, a dermatologist and the author of The Beauty of Dirty Skin. Getting…

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Antibiotics are used to treat bacterial infections, and they do this by inhibiting or killing off bacteria in your body – including those in your gut. Unfortunately, this means that the medication can lead to some negative and uncomfortable side effects. Your gut is made up of trillions of microbes, both good and bad bacteria. These microbes play a big part in maintaining a healthy digestive system. When you take a course of antibiotics, the good bacteria often get wiped out along with the infection-causing bacteria, leaving your gut in a state of imbalance. A study released in mBio, a journal published by the American Society for Microbiology found that eating antibiotics for a week caused microbial imbalances and shifts for up to a year afterwards. Hence, if you’ve ever…

Those with high-functioning depression take care of their families, homes and appearances, but internally, they struggle with negativity, sadness and despair. Thanks to our do-it-all, have-it-all tendencies, the term “high-functioning depression” has been making its rounds in popular media in recent years. Many successful folks who seem to be on top of everything in life are well, actually not. “Outwardly, those with high-functioning depression take care of their families, homes and appearances, but internally, they struggle with negativity, sadness and despair,” says Dr Marcus Tan, consultant psychiatrist at Nobel Psychological Wellness Clinic. While there is no medical definition of high-functioning depression, doctors recognise it as something closest to persistent depressive disorder or dysthymia, a mild but chronic form of clinical depression. “Symptoms are often grumbling in the background and hindering…

PLAY DOUBLES “Find ways to include your children in your workout, and it will increase the odds of getting it done – plus, as they grow up, it’s just as vital to get them moving too. You can start very early to lead by example. My daughter, who’s eight now, has been doing yoga with me since she was about two and a half. I’ve taught her a bunch of poses, and now she enjoys doing the routines I do.” – LAURA KASPERZAK (above), Acrovinyasa instructor in New Jersey HAVE A PLAN A, B, AND C “Life with kids is unpredictable – I’ve got two of them – so give yourself options. If you miss your class, be up for trying something new. If you can’t make it out the…

The fascia network Fascia is like a full-body webbing: It keeps everything in place below the skin’s surface, wrapping your muscles, bones, organs, nerves and blood vessels in an interconnected network of collagen and elastic fibres. Every step and squat – and every hour sedentary – affect your fascia, says Arkady Lipnitsky, a chiropractor at Rebalance NYC wellness centre in the US. “If your joints feel stiff when you get up after sitting for a long period, you can blame the fascia, which has temporarily lost its elastic properties and fluid resilience,” says exercise physiologist Sue Hitzmann, a founding member of the Fascia Research Society. “Move around and the feeling goes away. That’s one big reason why movement is so essential.” When things get kinky Over time (or because of…

STEP 1 MOVEMENT IS MANDATORY Overeating slows digestion, which is why you feel so stuffed and sluggish, explains Dr Kleiner, the owner of High Performance Nutrition. Plus, salty and sugary foods pull fluid from your cells, throwing off their levels. To offset these effects, get active. “Just taking a walk after eating helps restore cells’ fluid and revs metabolism, so you’ll feel better faster,” she says. STEP 2 SIP SMARTLY “Drinking water keeps digestion moving and helps your cells’ fluid levels stay stable,” Dr Kleiner says. Sip 120 to 240ml of water after each cocktail or glass of wine. Also smart: Skip the digestif. In a study in the British Medical Journal, participants who drank wine or cherry schnapps after a heavy meal digested their food more slowly than those…

Special K now comes in two new flavours: Forest Berries and Oats and Honey. You can enjoy these delicious flakes – 99 per cent fat free and packed with protein and fibre – with a simple splash of milk or customise them with your own toppings. They taste great on their own too! NEW! Forest Berries Freeze-dried blackberries, strawberries and blackcurrants add natural sweetness and antioxidants to the cereal’s well-loved whole grain flakes. NEW! Oats and Honey Honey provides just the right amount of sweetness, and added oats give you more fibre for good digestive health. Original For the purist, this classic variant contains crunchy flakes made with rice, whole wheat and oats. Vanilla Almond Enjoy a tasty kick of vanilla along with heart-friendly almonds. Kellogg’s Special K is available…

While flu viruses circulate year round in Singapore, there are two peak transmission periods – with one (between April and June) just round the corner. Which means it’s now time to ramp up your body’s defences against the viruses. Though the flu shot is not 100 per cent effective, experts say that it is still worth getting. There’s no harm, too, in adopting these measures aimed at giving your immune system a boost and helping you stay well. Choose cardio Exercise is the number-one thing you can do to keep healthy. People who exercise five or more times a week are 43 per cent less likely to get sick than those who exercise once a week, a study in the British Journal of Sports Medicine found. Cardio may be especially…

Anyone knows just how easy it is to slip into a comfort zone – the familiarity of your regular yoga class, the predictable terrain on your evening runs or the coaching style of your HIIT trainer. While there’s nothing wrong with routine, putting yourself through a completely new sport can elevate your physical and mental performance by leaps and bounds. Forgotten muscles get working, your heart pumps harder, and you overcome old fears and insecurities in some cases. If you’re ready to break out of your mould, check out this selection of classes that will surface your adventurous side. By the end of each session, you will start believing that you are capable of doing more! GET UP SIDE DOWN HANDSTAND & MOBILITY Regular yogis will understand how intimidating arm…

Are you a die-hard yogi who has hit a plateau in your physical practice, a weight-training enthusiast who wants to advance your fitness goal, a swimmer who wants to go faster and further, or just someone who simply wants to be healthier? Chances are, you are loading up on resistance or strength training, or intensifying your workout frequency. We let you in on a better way to take your fitness up a notch: swop one of your weekly training sessions for a run. Here’s why: Running improves lung capacity A form of aerobic exercise, running – especially when done regularly – can help you get more out of your lungs, increasing oxygen capacity (so you can take in more oxygen with each breath) and thereby reducing breathlessness. With improved lung…

Fitness trainer Marie Choo is a lean mean ultra-marathoner today, but it wasn’t this way just a few years ago. After a startling transformation, Marie now clocks long distances, dives and even finds the time to work with dog rescue groups. The Under Armour brand ambassador who is part of the #UACelebrateWomen movement shares with us her top tips on how anyone can train up for her first marathon. TRAIN OFTEN This is a no-brainer but hard work is involved regardless of whether it is speed, strength or distance you’re looking to increase. Frequent training will also improve your endurance and build muscles. But it’s also important to start at a manageable pace or you may lose steam or worse, overtrain. When Marie first started, she upped her running to…

You will be hard-pressed to find someone who doesn’t like ice cream or its variants. After all, the year-round treat really does make one happy – a team of neuroscientists at the Institute of Psychiatry in London found out in a 2005 study that a spoonful of ice cream actually lights up the pleasure centre in the brain – and brings welcome relief from the heat. (An aside to all the strict dieters out there: It is okay to eat ice cream occasionally – research shows that total deprivation doesn’t work anyway!) As with all things sweet though, moderation is key. Better yet, scan the label and make a healthier, more informed choice: a 91g to 100g serving (about a scoop) should not contain more than 250 calories and 15g…

We won’t deny it: opinions are divided when it comes to the use of oils to wash your face. After all, the whole idea seems counterproductive – why would you use an oil when you’re trying to remove makeup, grime, gunk and excess sebum? Well, here’s the truth about cleansing oils: They are effective because they melt and dissolve everything while gently cleaning out clogged pores and ridding excess sebum without stripping skin of its natural oils. And when we say everything, we do mean everything – be it waterproof eyeliners and mascaras, matte foundations or long-wearing lipsticks. But aren’t cleansing oils heavy, sticky and, well, oily? Thanks to modern technology, the cleansing oils of now often feel more like silky emulsions, with the high-performing ones typically infused with skincare…