Table of contents for May 2017 in Shape

HOW FIT ARE YOU? Find out in a few clicks. Go tofitness.com/strongquiz to see how your strength stacks up and tofitness.com/balancequiz for an eye-opening test of how balanced your body is. Use our pointers to improve, then come back for a rematch! to to te impro rema You’ve Got This, We’ve Got Your Back! Don’t goal it alone: Join with other #goalcrushers and post your progress on Shape’s Personal Best Facebook—head to shape.com/bestgroup and jump right in. We’ll be supplying 24/7 motivation and how-tos to get you to your better-body finish line. Show Us Some #LoveMyShape Cover star Rita Ora is all about her curves (read why, page 120). Let’s hear it for yours: Share your inspirational selfies on Facebook or Instagram using the hashtag #LoveMyShape. SCAN TO SEE WHAT’S…

Take Me Away If you’re looking to be transported, sniffno farther than The Bloomsbury Set by Jo Malone London ($70 per scent, jomalone .com). Each fragrance captures a moment in a cozy Englishcountryside retreat, from strolling by a lush pond in Garden Lilies to reclining in a library of old books in Leather & Artemisia. Consider it your daily escape. Power Wash You: fresh-faced and pimple-free. The mild but mighty combo of baking soda, a natural exfoliant, and small, smooth beads in Bioré Baking Soda Acne Scrub ($6, drugstores) gently scours your pores without overdrying or causing irritation. Pretty Sketchy Here’s a beautiful way to get in on the adult coloring craze: Grab a lip crayon and use it to fill in your mouth for a vibrant, not-at-all-sticky tint with…

Wake up Happier It’s surprisingly easy—just don’t watch the news or scary shows before you hit the sack. Disturbing images are tougher to push out of your mind once you sleep on them, research in the journal Nature Communications suggests. Study participants who viewed upsetting photos were better able to suppress the memory of the shots 30 minutes later than when they waited until the next day to mentally hit delete. Sleep helps your brain form memories, the study authors explain. So switch to lighter nighttime fare to wake up on the right side of the bed. Knees Speed Running won’t wreck your knees—in fact, it may ageproof them, say Brigham Young University researchers. After a 30-minute jog, the concentration of damaging pro-inflammatory substances called cytokines in the fluid of…

This is a good news–bad news scenario: Nearly half of women wear sunscreen more daily on their face, and than a third regularly use it on other exposed areas, according to a 2015 sur- vey of over 4,000 people published in the Journal of the American Academy of Dermatology. And those numbers are on the rise among active young women. Evidence is clear that broad-spectrum sunscreen, which fends ToffUVA and UVB rays, pre- vents wrinkles and helps reduce the incidence of skin cancer—90 percent of which is UV ray–related. Even the incidence of melanoma, the most deadly type of skin cancer, drops as a direct result of regular sunscreen use. Despite this, skin-cancer numbers in people of all ages are going up, and melanoma is increasing faster in females ages…

Step 1/ Skip the brush. “Use your hands to pull your hair into a ponytail at the crown of your head,” says Matt Fugate, a consulting hairstylist for Kérastase. “This keeps some texture in your hair, which looks cool and helps hide sweat.” If your hair appears more oily than sexy, spritz a powder volumizer, like Kérastase V.I.P. ($37, kerastase-usa.com), into the roots to soak up moisture and add lift. Then redo the ponytail. Step 2/ Work on your body. Mist your ponytail with a texture spray, like AG Hair Tousled Texture ($24, ulta.com), then run your fingers up the hair to gently tease it. Ruffling it a bit adds volume, which will make your bun bigger, Fugate explains. Now wrap the hair around the base of the pony. Step…

“There’s nothing more peak than completely proving your (anxiety-ridden) self wrong in the best possible way.” Sara, E 27, New York C i ty:EVEN BEFORE I ARRIVED for my first hiking trip—a one-week trek to explore Arizona with REI Adventures—it had started to sink in that I, Ea habitué of New York City’s toughest and trend- iest boutique workout studios, might not be up to the task. I was ill-practiced at packing light, peeing behind trees, and showering in less than five minutes—not to mention doing workouts without any set end time. The first few days on fithe trail—dusty, rocky terrain with plenty of water crossings—gave me confidence as I ticked confiEoffsix, then nine, then 13 miles. And finally there offfiit was: a towering, slick rock formation. To our guide,…

Go Freestyle Almost any kind of meal works in a parchment packet. Just be sure to use boneless, skinless meat and fish and slice heartier veggies into thin, quick-cooking pieces. Here are some of our favorite combos to get you started: Tofu + sweet potatoes + kale ++honey + tamari Chicken wild mushrooms + sun-dried tomatoes + green beans + olive oil + garlic + rosemary Scallops + asparagus + peas + mint + lemon Shrimp +new potatoes +corn +barbecue sauce +cilantro Turkey Sausage + lentils + broccoli + parsnips + maple syrup + mustard MISO-LIME SALMON WITH COUSCOUS, BROCCOLINI, and PEPPERS Serves:2 Active time:5 minutes Total time:20 minutes 2 tablespoons sweet white miso 2 tablespoons lime juice 4 tablespoons whole wheat couscous 1 cup sliced bell peppers 1 bunch…

The more active you are, the more B vitamins you need. “These nutrients are extremely important for energy metabolism,” says Melinda M. Manore, Ph.D., R.D.N., a professor of nutrition at Oregon State University. They’re crucial for breaking down food into fuel, transporting oxygen throughout your body, and increasing your red-blood-cell production to keep your muscles functioning properly. But the funny thing about B’s is that they’re debilitated by healthy habits—if you work out and limit certain foods, you may be coming up short. For instance, if you cut out meat or dairy or ease up on carbs in the form of grains, three top sources of B vitamins, there’s a good chance you’re not getting enough. Exercising regularly causes you to drain your supply of B’s faster than being sedentary…

Moroccan Pizza Scan to get the recipes. Download the free Love My Shapeapp and go to page 145 to scan. Choose Yourcrust You can go veggies, you can go whole grains—either way, these bases give you great texture and a bounty of health benefits. No time to DIY? Try our quick-fix “cheats.” QUICK FIX Toast a whole-wheat pita, naan bread, or wholegrain tortilla in a skillet until lightly browned. Add toppings and then bake. Mango & Avocado Socca Pizza Mix and Match Your Sauce and Toppings Anything spreadable can work as a sauce, and that includes dips, dressings, and salsas. Pick one, then layer on fruits, veggies, and protein. Try one of these creative combos, or come up with your own. Asparagus, Burrata & Egg Pizza Roll It Out Making…

A Taco Like No Other So that’s not pulled pork in there, it’s—get this—fruit. And yet it will totally satisfy your “meat” tooth. Unripe jackfruit—super-nutritious and it looks like a huge fig—has a meaty consistency and takes on the flavor of whatever you cook it in. “Steam or sauté it with tons of sauce and seasoning, and then stuffit in a taco or burrito,” says Eric Helms, the founder of Juice Generation, which makes a popular jackfruit taco and uses the ripe version in smoothies for its mango-banana flavor. Look for canned “green” jackfruit or buy it preseasoned from brands like The Jackfruit Company . Go organic-ishIf you haven’t seen the term “certified transitional” stamped on food yet, you will. g And it’s worth noting. The USDA now has a…

Street-to-Spin Now you can dash to the gym and clip in for Spin class without swapping Balance’s NBCycle shoe ($150 but the hardware of a cycling shoe: It works with SPD clips (sold separ which are compatible with most bikes. Plus, special scent technology keeps them smelling fresh. We’r or New Ba balanc sneakers. 150, new balance.com) has the treads of a trainer separately), studio We’re sol(e)d. YOU GAME? Fitness studios are turning up the virtual reality to bring you the most interactive, immersive sweat yet. At IMAXShift in New York City, you’ll cycle in an IMAX theater as the “road” ahead of you moves and turns. The Pursuit by Equinox, a cycling class offered by Equinox clubs nationwide, is like a group gaming experience where a jumbo screen represents…

1/Most Luxurious 1 To use a sunscreen consistently, you have to love how it feels. You’ll genuinely look forward to spreading the cloudlike, citrus-scented Coppertone Clearly Sheer Whipped Sunscreen SPF 30 ($14, drugstores) all over your body—and appreciate its skin-smoothing results too. 2/Best All-zinc Formula 2 If you prefer a natural approach but still demand great broad-spectrum coverage, look no further than Neutrogena Sheer Zinc Dry-Touch Sunscreen SPF 30 ($12, target.com). It blocks both UVA and UVB rays with zinc oxide (zinc is an element found in our bodies), and once it sinks in, it’s undetectable 3/Sensitive Skin Savior 3 Formulated for children’s thin, easily irritated skin but just as effective on adults, the fragranceand paraben-free La Roche-Posay Anthelios Dermo-Kids gentle sunscreen lotion SPF 60 ($20, laroche-posay.com) pairs moisturizing vitamin…

Scan for more motivation! If you’ve ever felt the delicious relief of raindrops in the middle of a hot, sticky run, you get a hint of how adding water can transform your usual outing and elevate your senses. Part of choosing the pavement over a treadmill or the bike path instead of Spin class is to get a dose of nature with your workout—and that’s powerful, mood-boosting, stress-soothing stuff. So you really don’t want to skip any opportunities to soak up the scenery—or derail your outdoor training—even if the weather is on the wetter side. All you have to do is open up to the amazing feeling of experiencing nature in its most refreshing form. “When you tell yourself that rain isn’t a big deal, the whole idea of doing…

Nina, 31, New York City The strength of your body starts with your hands, so grip strength is not just important, it’s “tremendously important,” says Julien Pineau, a strength expert at Strongfit, an online resistance-training resource. “It affects most muscle groups you use and most exercises you do.” Strengthen your grip, strengthen your entire body. There are three basic grips: overhand, neutral (palms face each other), and underhand. You probably use the overhand grip (in fitness and life) way more than the others, says Pineau, “and that means you’re strengthening your forearms in only one direction.” Over time, that imbalance can set offa chain reaction, he explains, restricting your shoulders’ range of motion —which in turn prevents your lats from kicking in during exercise. “That adds up to you being…

There’s a pretty genius technique with standard T you’re likely not using that could really help you power up without having to lift heavier weights or do more reps and sets. “When you play Twith an exercise’s tempo to extend the time your muscles are working during a single rep, you can build strength, burn fat, and develop lean muscle faster than going at a stan- dard pace,” says trainer and exercise scientist Dasha Libin, the co-owner of TTAnderson Martial Arts and creator of Kettlebell Kickboxing in New York City. The idea is to squeeze more muscle-making out of each rep’s three phases—positive, static, and negative—by doing them in slow motion. Quick example: The positive phase of a push-up is the work, or actual pushing, part; the static phase is…

This rich, creamy beauty knows no boundaries—playing very nicely with savory, sweet, sour, the-list-goes-on recipes. “Avocado is the fruit that just keeps on giving,” says Gaby Dalkin, Tblogger and author of the cookbook Absolutely Avocados . Healthwise it does the same: One avocado has as much potassium as two large bananas, helping you replace what you lose of the mineral during your Tworkout. Here, fun ways to enjoy it. Blend up an Avocado Cocktail In a blender, pulse 2 ounces tequila, 1 ounce triple sec, 1 ounce lime juice, and 1 ounce lemon juice. Add a few cilantro leaves and ½ ripe avocado and blend. Pour into a salt-rimmed glass. —John Josberger, food and beverage director at the JW Marriott Desert Springs Resort & Spa in Palm Desert, California Create…

KELP NOODLE SALAD WITH SMOKY AVOCADO DRESSING Serves:4 Active time:10 minutes Total time:10 minutes 1 small avocado, pitted 2 teaspoons ground cumin 2 tablespoons lime juice ½ teaspoon smoked paprika ¾ teaspoon salt Cayenne pepper 2 tablespoons olive oil ½ cup water 4 cups kale, finely chopped 1½ cups kelp noodles, rinsed 1 cup cherry tomatoes, halved 2 tablespoons shelled hemp seeds 1. In a blender, puree . avocado, cumin, lime juice, paprika, salt, a dash of cayenne, olive oil, and water until smooth and creamy. 2. In a large mixing bowl, toss kale, kelp noodles, tomatoes, and hemp seeds. Add as much dressing as desired and toss to coat. * Nutrition facts per serving:177 calories, 14 g fat (1.7 g saturated), 12 g carbs, 6 g protein, 5 g…

HIT THE GROUND RUNNING Wear these Allbirds Wool Runners ($95, allbirds.com) for a light workout at the hotel gym, then slip them back on for a day of exploring. The merino-wool upper wicks sweat and minimizes odor to keep you comfortable. Bonus: They’re light and flexible—and a cinch to pack. fl THE ULTIMATE PLANNER The Moleskine City Notebooks ($20, store.moleskine.com)just might make you forget about Google Maps. Each city-specific book is equipped with street and public transportation maps. There are also plenty of pages for jotting down the restaurants, shops, and museums you want to visit and for recording your happy memories. BAG IT The Osprey Meridian 22" ($350, ospreypacks.com) is three bags in one. Use it as a rolling carry-on at the airport, wear it as a large backpack…

Even if you’re the dark and stormy type, you can learn to be more sunny, says new science. What it takes is imagining yourself many years from now, after everything has gone as well as it poss- Eibly could and you’ve accomplished all your life goals. “Optimism is a way of thinking about the future, and we can change our thinking,” says John M. Malouff, Ph.D. After analyzing 29 different studies Ein which participants went through optimism training, Malouffand his colleagues found this visualization exercise produced a significantly greater perk-up than any other. “Picturing ourselves happy focuses our thinking on positive outcomes and leads us to plan how to achieve them,” says Malouff. Things are looking up already, right?…

Eye Candy We’re loving how performance shades are be coming postworkout wearable. Exhibit A: These highly durable sunnies—disguised in posh tortoise shell frames and modern mirrored lenses—are polarized, shatter proof, and water-repellent. Whether you go with (left to right) the Shell ($146, marchon.com), ($199, revo ($319, mauijim. Nautica Tortoise Revo Barclay glassesrevo.com), or Maui Jim Summer Time com), all eyes will be on you. ADD A HIT OF CHIC Now that boutique boxing studios are hotter than ever, you’ll want to personalize your punch with a pair of bold gloves that show you mean business. These flashy Overthrow Skull Premium Lace-Ups ($185, overthrownyc .com) are shaped to maintain comfort with a double layer of padding to keep your wrist secure and have a thumb lock too. See you in the…

BOLD LIPS + FULL BROWS When your red lip game is this strong, it dominates your face. Let it. Cancel out competing colors in the rest of your skin with a color-correcting palette . Green or yellow correctors cover red areas (like blemishes); an orange shade hides bluish under-eye circles. Cover your handiwork with concealer or foundation, then swap blush for a champagne highlighter. Last step, flick a brow crayon through your eyebrows to draw a bit of the focus up...eventually. (From previous page) + WARM CHEEKS+ + COOL LIDS Corals and peaches bring a healthy radiance to your cheeks and lips. “On the eyes, however, they can draw attention to redness,” explains Jenny Patinkin, a makeup artist in Chicago. The move: Counterbalance warm colors with cool colors. “Warm…

If you’re after lasting joy and self-confidence, you should fol- low your own sense of what’s beautiful, new research finds. Participants in a study at New IYork University were shown generic beauty pictures by researchers and then asked to select their own images of beauty. The result? They experienced more positive feelings for longer from the personal pics. Keep this Iin mind when you play with your image. “You’ll feel—and look— your best when you do your unique thing, since your choice will always be more beautiful to you than anyone else’s,” says study author Aenne Brielmann. These colorful finds give you a whole lot of options for bliss. I…

1/ Rain Repeller The Patagonia Stretch Rainshadow Jacket ($229, patagonia.com) moves with you on runs and rides so you never feel restricted. Thanks to pit zippers and lightweight, breathable material, you won’t overheat on warmer days, and you can add layers on cooler days. The roll-away hood fits well over a bike helmet. 2/ Hiker’s Jacket This bright white Columbia Outdry Ex Eco Jacket ($199, columbia.com) has an eco-friendly waterproof, breathable top membrane and sealed seams to keep you completely dry. Bonus: It’s made of dye-free, recyclable fabric (21 plastic bottles are in each!). 3/ Seam-sealed Bag If you’re headed out for a long day, pack fuel and a set of spare clothes in the Sea to Summit Sprint Dry Pack ($100, seatosummit.com). The waterproof fabric, roll-down top, and reinforced…

KNOW WHEN IT’S TIME FOR A REST DAY Under Armour’s SpeedForm Europa RE running shoes (from $140, underarmour.com) connect with the MapMyRun app to give you your usual running analytics, including distance and real-time pace info. But they also have the Jump Test, a feature that measures your average airtime during a series of jumps, indicating how fatigued your muscles are. Bonus: The battery will outlast your sneaks by a long shot. GAUGE YOUR INTENSITY Are you a minimalist? Now you get real-time heart rate updates even without a running watch thanks to these Bose SoundSport Pulse wireless headphones ($200, verizonwireless.com): They track your pulse from your inner ear. Use the companion app to record your heart rate data over time. Plus, you can train hard and sweaty because the…

Scan for more tasty ideas! First there were kale chips. Now chefs are asking, “Why stop there?” and crisping up just about any kind of produce. “Everyone loves a good potato chip, of course,” says executive chef Jennifer Puccio, who serves fried, seasoned brussels sprout leaves at Marlowe in San Francisco. “But lemon, radish, and carrot versions are prettier, healthier, and more fun to eat.” Here, Puccio gives a lesson on making six types of chips in just minutes. 1/RADISH Slice radishes very thin and fry in rice-bran oil at 300° until crispy. Use them to add crunch and an extra layer of flavor to a salad. 2/BRUSSELS SPROUT Peel the leaves offsprouts and either fry them in rice-bran oil at 350° (use a splatter screen) or toss with oil…

Make It Yourself To brew great coffee, start with high-quality beans, says Richard Karno, founder of organic coffee company Lucky Jack. Choose medium-roasted, grind it semicoarse, and stir with purified cold water in a 1 to 1.5 ratio. Let steep at room temperature for 20 hours, then pour through a sieve lined with a coffee filter. Mix 1 part concentrate with 2 parts water or to taste. taste bea Now Play Around a Bit Try different roasts and ratios: Make your brew stronger with a higher proportion of coffee to water; use a medium roast for a brighter taste. Vary the origin: The flavor of coffee depends on where the beans are grown. For a sweeter brew, try coffee from Central America. For an acidic brightness, opt for blends from…

A fast metabolism, a happy outlook— these are two things we can all agree are worth chasing. And now, scientists are realizing that going after one may naturally deliver both. What we know for sure: The key to this connection is the hunger hormone leptin, which tells your brain that you feel full. “Leptin impacts not only your food intake but your mood as well,” says Paul Burghardt, Ph.D., an assistant professor of nutrition and food science at Wayne State University in Detroit. This is partly because of the hormone’s relationship with dopamine, a neurotransmitter that controls happiness and motivation. Generally, when leptin levels dip, the release of dopamine increases, says Stephanie Fulton, Ph.D., an associate professor of nutrition at the University of Montreal. That’s when mood starts to rise.…

BOXING IS ALL ABOUT FOCUS. CENTER YOUR EYES ON A TARGET AND AIM YOUR PUNCH AS IF YOU WERE HITTING WITH YOUR FIRST TWO KNUCKLES. FIT FASHION Previous pages: OYE Swimwear Holly suit ($350, oyeswimwear.com). American Giant Essential hoodie ($79, american-giant.com). Everlast Hand Wraps ($15, sears.com). MPG Sport Briza bra ($40, mpgsport.com). Industry CrossFit Short ($52, industryclothing.com). This page: Fitmama Apparel Agatha sweatshirt ($79, fitmama-apparel.com). Phat Buddha Wear Franklin Shorts ($63, phatbuddhawear.com). Everlast Pro Style-14 oz. Boxing Gloves ($44, sears.com). Opposite page: Body Language Sportswear Stella Top ($70, bodylanguagesportswear.com). Project Social T You Send Me Bodysuit ($68, projectsocialt.com). The latest hybrid workout may seem a bit of a mismatch, but if you think about it, boxing is a lot like yoga. There’s a choreography to the way punch sequences fluidly…

I’M STRONG— AND PROUD OF IT. STR IT I like to build muscle by strength training with my trainer. I do an hour-long full-body workout five to six days a week whenever I can. We focus on different body parts, and in between each one, I do one or two minutes of cardio. It’s pretty intense.” “TREAT YOUR BODY WELL. Do that, and it will treat you well. Hey, I’m the first one to pick up Taco Bell or a pizza. But as long as you account for it with exercise, you’re fine. I believe in everything in moderation.” I LOVE WORKING OUT SO MUCH. It’s really fun for me. I get an endorphin rush and feel good about myself. Plus, my trainer is like my fit therapist! We talk…