Tabla de contenidos para May 2019 en Shape Singapore

I’m a big believer of science. I adhere to a diet of what most call “superfoods” – eggs, fish, dark leafy greens, whole grains, green tea… you get the drift – because these foods have been proven to be highly nutritious and linked to many health benefits. As for workouts, I’m currently into high-intensity interval training, where I push my body as hard as I can for fixed intervals with minimal rest in between. Why? Research has consistently found HIIT to be more effective for fat burn than steady-state cardio. So when Spa Esprit launched Super Vibrator, a therapy that “promises to recentre your energy and rebalance you from the inside-out using a combination of touch (massage), scent (customised essential oil blend) and sound (Tingsha cymbals and Tibetan singing bowl)”,…

If you have an infant, chances are, you can say goodbye to a footloose and fancy-free lifestyle. Travelling can no longer be about packing up and jetting off at the drop of a hat; instead, it involves an almost military-like precision and strategic planning to ensure all bases are covered. Still, it doesn’t mean your travelling days are over. We offer you some tips that will make your journey smoother and more stress-free. We can’t guarantee your trip will be perfect (babies, as you know, are unpredictable), but it will be decidedly more pleasant. 1 BRING THEIR FAVOURITE THINGS You’re heading to a foreign place, so it’s natural that your child will feel more insecure and unsure of his or her surroundings. Bring along a favourite blanket, pillow, teether…

PURE YOGA REPUBLIC PLAZA #09-01 Republic Plaza Tower 1, 9 Raffles Place Meditation takes the spotlight at this Pure Yoga outlet in the CBD with a dedicated meditation studio and 30-minute classes that let you explore this practice through sound, breathing, movement and more. A wide range of yoga classes, from hatha to aerial, also takes place in the spacious studios. Expect luxurious changing rooms stocked with everything you need for your post-shower rituals, a cosy lounge to enjoy superfood smoothies at, and a retail section set to tempt your wallets. Visit www.pure-yoga.com/singapore. FREEDOM YOGA AMOY STREET 39 Amoy Street Compared to its sky-high Cecil Street outlet, Freedom Yoga’s third studio finds itself nestled on the ground floor of a shophouse unit in the hip Amoy district. This cosy outfit…

We are no stranger to enduring discomfort and sometimes, even pain, in the pursuit of beauty. From dealing with hot wax to squeezing into shape wear, we’ve all been there and done that. Yet, we are constantly on the lookout for the next thing that can promise us smoother, brighter and younger-looking skin. And while microneedling isn’t exactly a new treatment that’s trending at the moment, there are many doubts and questions surrounding it, so we’re here to clear the air. As scary as it sounds, microneedling is said to be a great way to improve skin texture as well as boost the penetration of potent serums into your skin. But how exactly does it work? After all, it does involve needles so it’s best to get all the…

Nurse Jamie Beauty Stamp (about $60, www. net-a-porter ) As its name suggests, this device works like a beauty stamp, making tiny wounds into the skin surface as you stamp it over your face. Thanks to its larger surface area, it can also be used on the neck and chest effectively to improve skin texture. Always use on clean, dry skin and massage in your regular serum after to maximise its skincare benefits. EstheClinic Le DermaBooster ($40, EstheClinic) With tiny pricks coating this dermaroller, it is ideal for at-home use as it just punctures the stratum corneum to deliver skincare ingredients directly into the epidermis level for optimised efficacy. It also has a smaller surface area, making it easier for you to control your DIY treatment. Stacked…

Jaime just turned 42 in April, but you would never guess it from her taut, glowing skin. And from the way she jumps and planks and twists in the slew of workout videos she’s put up on her Instagram page (@jmeteo). If you haven’t seen her account before, log on now for some serious fitspiration. Warning: It’s gonna be addictive. You won’t just see her burning a year’s worth of calories, but also her pretty bakes, awe-inspiring paintings, and envy-inducing music making that involves playing the piano and guitar, as well as singing. If all these sound like superhuman achievements, it’s because they are. Many of us plan fancy bucket lists, only to chuck them because “there’s no time” or “it’s too hard”. In Jaime’s world, nothing is too time-consuming,…

It’s super trendy to green your home with houseplants these days – just check out #houseplantclub and #plantshelfie on Instagram. Besides being pleasing to the eye and calming to the mind, indoor plants have been scientifically proven to be good for your health. For one, some plants can purify the air by removing harmful substances such as benzene, formaldehyde and ammonia. This ability was studied by America’s National Aeronautics and Space Administration (NASA) in its Clean Air Study, conducted in the late 1980s, when the agency was looking for ways to clean the air in its space stations. Additionally, a study, published last year, by the UK’s Royal Horticultural Society, found that because of transpiration (when plants lose water through their leaves), certain indoor plants can significantly increase the moisture…

There’s something about stress that causes great damage to your immune system and general health. A body that is not under stress has a more robust immune system which would make it less prone to infections and illnesses. If you are feeling anxious and depressed or suffering from poor sleep, you might want to try getting into essential oils. Essential oils, which are natural extracts made from flower, herb, and tree parts like bark, roots, peels, and petals – can help with stress reduction and relaxation, improve your concentration, kill bacteria and even boost your immunity. Of course, good health is a holistic effort that requires good nutrition, exercise and even meditation as well, but research has shown that aromatherapy can activate certain areas of your brain, like your limbic…

IF YOU LOVE THE OUTDOORS... FINDFUN We asked some of the most adventurous mums we know how they stay active as a family in nature. STORM THE BEACH “We don’t sit still when we hit the beach. We boogie board, play tag, and play soccer. I also love to practise yoga out there—it’s more challenging because of the instability of the sand—and I have the kids come up with partner poses. I get extra work holding the pose, and the boys have fun climbing up.” – JOSEPHINE JACOB, SHOWN ABOVE (@YOGA_MAMI) PLAY IN THE PARK “I push the kids in their stroller while Rollerblading around the park, then I shoot hoops with my 3-year-old. At the playground, I’ll do squats while pushing them on the swings or do tuck-ups as…

Behold the most efficient workout circuit: no weights necessary, not much floor room to clear, zero need for anything else that can make exercise a nonstarter. “By facing the different parts of the chair—back, sides, front, and seat—you essentially have five exercise stations,” says trainer Sara Haley, the creator of the Expecting More prenatal fitness video program and a mum of three, who has made the common chair her workout go-to. Plus, the chair functions as a spotter and an added challenge for bodyweight moves. “For example, most people don’t get their knees nearly high enough doing high knees, but if you turn them into toe taps on the chair seat, your heart, legs, and abs will work harder,” Sara says. As for push-ups, the elevated surface offers a modification…

You can still have your kale after having kids, swears Danielle Krupa, a trained, health-supportive chef who shares her insights on her Red Kitchenette blog (@ redkitchenette). Danielle, a mum of two girls (that’s her with Audrey, now 6, and Emerson, now 4), knew that after becoming a parent she would want to stick to cooking natural foods despite the hurdles, so she devised a plan that made sense for both her and her family. “Basically, I didn’t want to labour over the babies’ food and then, out of exhaustion, order takeout for myself,” she says. Here, the everyday strategies that worked. ADAPT, BUT DON’T GIVE IN Danielle has a no-separate-meals policy, but 3-year-olds are ridiculously picky. To accommodate everyone, she reverse engineers her favourite dishes so ingredients can go…

HOW FIT ARE YOU? There are different ways to measure, but an important one that doesn’t get much buzz is called your lactate threshold. As your body breaks down carbs for exercise energy, it’s also cranking out lactate as a by-product. “Your lactate threshold is the intensity of exercise at which lactate begins to accumulate in the blood at a faster rate than it can be removed, causing muscle fatigue,” says Dr Pamela Peeke, author of Body for Life for Women. “Having a high threshold means you can work at a higher intensity for a longer time before lactate levels become intolerable.” The good news: You can train yours upwards. MEETING YOUR MAX Chances are, you’ll never hit a lab to precisely pin down your tipping point: That requires you…

SHRIMP TIRADITO From Alexis Palacios, executive chef of Mezcal at Montage in Los Cabos, Mexico. SERVES 4 START TO FINISH: 30 MINUTES >1 tbsp plus 1 tsp extra-virgin olive oil, plus more for drizzling >1 large shallot, sliced >¼ cup sliced ginger >⅔ cup coconut milk >⅔ cup fresh lime juice > Kosher salt and freshly ground black pepper >1 avocado, halved and pitted >450g extra-large shrimp, peeled and deveined >½ small red onion, very thinly sliced >2 tbsp chopped fresh cilantro > Microgreens or edible flowers, for serving (optional) 1. Heat 1 tablespoon oil in a large cast-iron skillet over medium-high heat. Add the shallot and ginger, and spread in an even layer. Cook, stirring occasionally, until lightly charred but not tender, about 3 minutes. Transfer to a blender.…

Products are gentler If you have sensitive skin, allergies, or eczema, or often experience irritation down below, pads and tampons made from organic cotton (grown without pesticides) might help. “It hasn’t been proved, but some patients report fewer symptoms when using them,” says Dr Nina Brochmann, a co-author of The Wonder Down Under. “The menstrual cup is an excellent alternative. It doesn’t absorb excess moisture, so there’s less risk of irritation.” Try a few to find your perfect fit; even Tampax is making a menstrual cup. Ingredient lists are simpler For years, doctors have said to avoid genital-cleaning products. But Rael, Sustain Natural, and other companies now make pH-balanced wipes (meant for external use) from eco-friendly fabric, without the fragrances and harsh chemicals that can irritate sensitive tissue. The same…

Gone are the days when healing crystals were the tools of choice for hippies seeking an alternative outlet for wellness. Today, healing crystals are creeping into the mainstream, with celebrities like Miranda Kerr and Kylie Jenner using them. Now, they are finding their way into modern women’s skincare and wellness routines. And before you dismiss them altogether, chances are you’re already part of the crystals movement – remember those facial rollers or DIY guasha tools? Most of them are made of healing stones like rose quartz, jade or amethyst. So how does it all come together to promote “healing”? Here’re all the fundamentals every beginner looking to healing crystals should know about. HOW DO THEY WORK? The use of crystals in human civilisations has been recorded as far back as…

POOL WORKOUT At any YMCA, you’ll see the squad of parents with their kids (under 3 years old) in the shallow end of the pool, propelling the tots through water. Such baby swim classes are meant to get them used to the idea of swimming, but there’s constant motion and a bit of resistance in those 30 to 60 minutes. “It may not be a full workout for you, but there’s some low-intensity cardio involved,” Bela says. YOGA Babies (about 6 weeks and up) act as added weights for your poses; imagine boat pose with baby lying belly down on your shins or sun salute with you hoisting baby overhead. “The flow is pretty consistent—you’re able to do downward dog to kiss-me chaturanga push-up, then cat-cow into planks, so you…

WHERE TO GO Don’t venture too far. While your child gets to travel for almost free to Europe (most airlines only charge taxes for children under two years old), don’t forget the 13 hours it takes to fly to London. Blocked ears are likely to result in him getting fussy, and soothing him in a cramped space when you’re tired and jetlagged isn’t fun. Plus, fellow passengers who might be less understanding could be an additional stressor. To help your child be as comfortable as possible on his first flight, bring along some snacks and toys to keep him busy. During take-off and landing, give him some milk, water, or something to suck on to ease his popping ears. For infants, try to reserve a bassinet (call the airline directly…

Q How do I ensure I’m really getting the intensity of “as many reps as possible,” where the good benefits of HIIT are? First, kudos to you for taking ownership to make your results happen. Gold star, girl! The tricky thing is that everything from what you eat to your mental stress can affect your physical energy, and that will dictate what your “possible” is in the weight room. A great way to work through this energy flux is to use a drop-set system. This means you start with challenging weights that you feel you can complete the reps with, while having another set of slightly lighter weights on standby. If you hit that point at which you can’t finish a set, you simply complete the remaining reps with the…

FILLINGS For the freshest approach, go strictly vegetable. Alexis Palacios, the executive chef of Mezcal at Montage in Los Cabos, Mexico, ferments mushrooms to give them a meaty depth and chew. You can sear them for a similar effect. Additional hearty choices include roasted carrots, brussels sprouts, and other root vegetables. To add creaminess, smash beans or crumble cheese. SALSA There are endless possibilities for this topper. Consider uncooked tomato or tomatillo salsa, mole, pureed nut or seed sauce, tropical fruit relish, or guacamole. Or create your own. Palacios makes a salsa with peanuts and chipotles; chef Daniela Soto-Innes pairs mole negro with plantains. WRAPPERS When choosing tortillas, look for the best store-bought options with wholesome ingredients and no artificial flavours. Heat them in a skillet, on a grill, or…

Let’s face it: there are too many things that can make us appear older or more tired than we actually are. And on the top of that list? Dark eye circles. First of all, the skin around our eyes is about four to six times thinner than skin on the rest of our faces. Plus, there are no sebum glands naturally lubricating that area, which is subjected to hundreds of movements every day. The result? The delicate eye area becomes the first area where signs of ageing show up. And since its thinner, when microcirculation is poor, the dark blood vessels cast a shadowy appearance around the area, resulting in the look of dark eye circles. Lifestyle factors such as lack of sleep or a high-sodium diet, which can lead…