Inhoudsopgave van June 2016 - Shape

@Shape_Magazine @FitnessMagazine EXPERIENCE THE SHAPE BODY SHOP LIVE Not on the Left Coast for our Shape Body Shop blowout this month? Follow us on Snapchat on June 18 as we bring you updates, fun clips, and handy tips from our jam-packed day of workouts with top celeb trainers, including Harley Pasternak, Lacey Stone, and the Tone It Up founders, Karena Dawn and Katrina Scott. (Look for our next Body Shop stop in New York City on October 22. Get tickets now at shapebodyshop.com.) #LoveMyShape Shape is partnering with the Movemeant Foundation to spread body positivity. Join our cover girl Kate Hudson right now in shouting out what makes you proud of your shape. Post on Instagram or Facebook using the hashtag #LoveMyShape. Refresh Your Playlist We’ve got the…

New Benefit Cosmetics Ready, Set, Brow! gel ($24, benefitcosmetics.com), available in July) is raising arches and giving them flex appeal. Its special elastic polymers hold your brows in place for a full 24 hours without the “I can’t move my face” feeling that comes from shellac-like formulas. “This product also gives hair a realistic sheen and won’t flake,” says Jared Bailey, a global brow expert for the brand. To apply, use the long bristles on one side of the brush to comb the fullest part of your brow upward. Then flip the wand and pull its short bristles through the tail end of your brow, angling it toward your hairline. Bottled Bliss Even if you can’t get to the spa, you can still immerse yourself in its soothing suds and…

A Sound Track to Sharpen Your Mind Check out this bit of focus-pocus: Workers who listened to the sounds of a babbling brook performed better on a tough mental task than those who tackled it in silence, according to findings from Rensselaer Polytechnic Institute. “My hypothesis is that humans have evolved to find sounds in nature reassuring, while quiet can signal danger,” says researcher Jonas Braasch, Ph.D. “So silence may be distracting.” Download the Naturespace app (free, Android and iOS), which hits all the right notes. meditation + exercise =40% REDUCTION in SYMPTOMS of DEPRESSION That’s the good news from scientists at Rutgers University—and it also applies to bouts of the blues in people without clinical depression. “Other studies have shown that both aerobic exercise and mental-training exercises similar to…

Your six simple moves for a spa-quality pedicure. 1 Minute A Slough in the shower Stubborn calluses have met their match. Amopé Pedi Perfect Wet & Dry Rechargeable Foot File ($65, drugstores) is waterproof and works on damp skin. Set the speed on high to easily buff away your roughest patches. 2 Minutes B Do a sea salt scrub It works better on dry, cracked heels than any sugar iteration. Skinn Foot Fetish Sea Salt Heel Polish ($25, skinn.com) has the coarse salt plus cooling menthol and peppermint, which will put some pep in your step. 20 Seconds C Soften up Cuticles on your feet are tougher than those on your fingers, says Julie Kandalec, a celebrity manicurist in New York City. Coconut oil–infused Butter London QuickFix Moisturizing Cuticle Balm…

Essence An essence is a lighter, more watery version of a serum. Press it into your skin with your hands after you cleanse to nourish skin before applying serum. Try Belif Classic Essence Increment ($46, sephora.com) with oats and herbs for moisture and radiance. Ampoule This concentrate of active ingredients can be added to your usual moisturizer to make it even more effective. Look for a specialized formula such as Dr. Dennis Gross Skincare Clinical Concentrate Boosters ($68, sephora.com) to customize your routine. Sheet Masks These cotton masks are soaked in the equivalent of half ajar of serum. Select an appropriate one for your skin problem, and place it over your face weekly. Dr. Jart+ Water Fuse Water-Max Sleeping Mask ($48, sephora.com) provides moisture. Emulsion The…

GET SHADES THAT WON’T SLIP When you’re shopping for running sunglasses, rubbery pads on the temples and nose bridge are nonnegotiable. Unlike plastic or metal, rubber won’t lose its grip when you work up a sweat, says middle- and long-distance runner Shannon Rowbury, a two-time Olympian. We like the stay-put Nike Bandit ($146, nikevision.com); it gets big style points, too. Tame Bouncy Earbud Cords Even if you’ve found earbuds with a Cinderella fit, a floppy cord can still force you to fuss with them midrun. Prevent excess bouncing in two steps: First, string the cord under your shirt or sports bra, which locks it tight to your body, says Stephanie Howe, an endurance runner for the North Face. Then slide the small clip, located where the cord splits, upward so…

Whether you’re hot for fiery food or you prefer something subtler, cooking with chile peppers—from the mild Anaheim to the scorching habanero—will dial up the flavor of your dishes. “Peppers accentuate both sweet and savory ingredients,” says Sohui Kim, the executive chef at Insa in Brooklyn. Thanks to capsaicin, the compound that makes them spicy, chiles also bring nutritional heat: Research shows that eating peppers can help suppress your appetite and even boost heart health. Three ways chefs love to use chiles: WHIP UP A SPICY SAUCE Stem and seed 2 to 3 serranos; chop chiles, 2 tablespoons capers, and 1 bunch each cilantro, parsley, and chives. Mix together with ½ cup extra-virgin olive oil, zest of 1 lemon, and a large pinch of salt. (For a milder version, swap…

Simple, delicious, and quick, this sandwich has lots of protein. Pan Bagnat Serves: 6 Active time: 6 minutes Total time: 15 minutes 4 eggs 1 medium baguette (about 16 inches), halved lengthwise 2 tablespoons plus 2 teaspoons Dijon mustard 1 large handful arugula 16 ounces high-quality jarred or canned tuna, packed in olive oil ½ cup very thinly sliced red onion, or to taste 8 anchovies, roughly chopped (optional) 1 tablespoon plus 1 teaspoon capers, rinsed and drained 12 pitted niçoise or Kalamata olives, halved 16 oil-packed sun-dried tomatoes 16 basil leaves Salt Freshly ground black pepper 1 Bring a small saucepan of water to a boil. Add eggs, making sure they’re completely submerged. Boil over medium-high heat for 9 minutes. Remove eggs , place in a bowl of ice…

Motivation, that mysterious force that’s crucial for achieving your goals, can be frustratingly elusive just when you need it most. You try as hard as you can to summon it up, and . . . nothing. But researchers have finally cracked motivation’s code and identified the tools that will help you unleash it . Motivation is regulated by a part of the brain known as the nucleus accumbens, according to the latest studies. This small region, and the neurotransmitters that filter in and out of it, strongly influence whether or not you do things like go to the gym, eat healthfully, or lose weight, experts say . A key neurotransmitter in this process is dopamine. When it’s released in the nucleus accumbens, dopamine triggers motivation so that you’re primed to…

THE MOTIVATION In the fall of 2013, Christine Schultek, 40, a mom of three boys in Oregon, Wisconsin, got a flash of inspiration that changed her life. She'd been working to finally drop the 70 pounds she'd gained six years earlier while pregnant with her twins, but the weight was coming off slowly, and she was bored with her workout. "One day, the Ironman triathlon was in our town, and as I watched the athletes ride by on bikes, I thought, They're so cool!" Christine recalls. She suddenly realized that was the answer she'd been looking for. She told her husband, "I want to do an Ironman." THE ACTION PLAN It was an ambitious goal for someone who could barely swim a lap and didn’t own a bike, but Christine…

If you've been following along with our plan, high five! You're halfway through it. (If you didn't get a chance to do last month's moves, don't sweat it. Jump right in with this routine to look and feel better in a short four weeks.) Here, you'll level up by adding weights. The result? You increase the number of muscle fibers put to work, getting stronger and firmer with every move. "Plus, when more muscles are involved, your body burns more calories as it tries to repair them post workout," says trainer Katrina Scott (shown here). Scott and her partner in fitness, Karena Dawn, are the founders of Tone It Up and the designers behind your better-body-by-summer plan. In many of these exercises, you’ll stand on one leg or coordinate opposing…

Being fit and strong is about staying in perpetual motion. That might sound obvious, but I’m not talking about the sweat-till-you-drop kind of movement. For me, the words do something sum it up. They’re a reminder that there’s always a benefit to be achieved by taking action, any action, no matter how small or seemingly insignificant. I regard this phrase not as an admonishment or a command but as guiding principle for leading a healthy life. Take a second and think about all the “somethings” in your life that have added up to a major accomplishment. Maybe you started taking the stairs or ordering a side salad instead of fries, or you acted on a bit of insight (or at least took it to heart) that you hit on during…

Eat Fish, Lose Fat Turning up your metabolism may be as simple as having salmon for dinner. In a study at Kyoto University in Japan, animals that ate food that contained fish oil gained 15 to 25 percent less body fat than those on a different diet. Eating oily fish helps your white fat cells, which store extra calories, turn into beige or brown fat cells, which actually burn energy. The fish oil activates receptors in the digestive system that help rev fat metabolism, the researchers found. WATERMELON ½ cup small watermelon cubes; ¼ cup crumbled feta; 1 jalape.o, diced STRAWBERRYBASIL ½ cup diced strawberries, ¼ cup chopped basil, ¼ cup crumbled Cotija cheese ROASTED POBLANO 1 poblano, roasted and diced; ⅓ cup corn kernels, raw or grilled; ¼ cup…

Sneaker Meets Moon Boot It’s a high-top. It’s a slip-on. And yes, it’s a running shoe. Nike’s new LunarEpic Flyknit ($175, nike.com) has a soft, bootie-like construction that maximizes the flow between your ankle and foot. Underneath, the spongy outsole is mapped to put extra cushioning and traction in the exact spots you need for smooth push-offs. All this and not a hint of ankle rub when we sweattested it. POP THIS INTO YOUR BEACH TOTE For a summer read that goes down like a cool drink of H20, thumb through The Joy of Swimming: A Celebration of Our Love for Getting in the Water by Lisa Congdon. Congdon’s pretty illustrations (watercolors, no less) bring to life vignettes of everyday swimmers, the science of swimming, a visual history of women’s…

Forget frying your hair into submission— summer’s most head-turning styles are low maintenance, place less stress on strands, and require zero heat to achieve. “When you skip hot tools, even just for a season, your hair is easier to manage and looks healthier in the long run,” says hairstylist Nunzio Saviano, the owner of the eponymous salon in New York City. Here’s how to go unplugged for a gorgeous mane that reflects the easy, breezy vibe of summer. Make Waves Anyone who has spent time at the beach knows that salt water is the secret to naturallooking ripples. To get the same effect without a trip to the ocean, try this trick: Right after a shower (or when your hair is a little sweaty postworkout), mist damp hair from roots…

Shake up your go-to interval routine with this energizing circuit and you’ll not only burn tons of calories but also take your firming—and fitness—up a level. Because your muscles get worked every which way as you go low, jump high, run fast, lift weights, and change directions—all in the same session—you reap incredible sculpting and afterburn benefits, say Kirk Dewaele and Brandon Cullen, the cofounders of MADabolic Inc., a studio in Charlotte, North Carolina, known for its HIIT workouts that emphasize variety. Their fresh approach rolls primal movements (squatting, jumping, crawling), power, strength, cardio, and rotation into every class. Incorporating strength in your HIIT session like this torches calories on the spot and improves your muscle function enormously by stimulating muscle growth and development. New research in the journal Applied…

Q “Any tips to help me to finally nail a pull-up?” —Hannah, 25, New York City Pulling your body weight up from a dead hang is no joke. But that’s why being able to do it even once is a brag-worthy feat and a gold-standard measure of your upper-body strength. While it may look as if your arms are doing all the heavy lifting, there are actually nine primary muscle groups—basi cally the entire back and front of your upper body—that work together to hoist you. “It’s the ultimate upper-body sculpting exercise,” says strength-andconditioning specialist PJ Stahl, a co-owner of the Lock Box Fitness Center in Los Angeles. To see the top of that bar, “develop the movement pattern and strengthen the muscles and stabilizers that will carry you to…

From your kitchen: EAT THIS! Egg and Veggie Stir-Fry Make it: In a small bowl, lightly beat 2 eggs. Heat 1 tablespoon peanut oil in a wok or a large nonstick skillet over medium-high heat. Add eggs and cook, stirring, until set, about 1 minute. Transfer to a cutting board and roughly chop. Add 1 tablespoon vegetable oil to pan, then add 1 cup sliced button mushrooms and cook, stirring, until they start to brown, about 2 minutes. Add 1 cup shredded carrots, 1 cup snow peas, and 1 tablespoon grated ginger and continue to cook, stirring, until vegetables are tender-crisp, 1 to 2 minutes more. Remove from heat and stir in 1 tablespoon oyster sauce. Divide 1¾ cups brown rice between two plates, top with stir-fry and then egg,…

The earthiness of fresh basil and the sweettart flavor of pineapple combine to create a beautiful balance. This duo is also a powerfully healthy pairing, says LeeAnn Weintraub, R.D.N., a nutritionist in Los Angeles. “Basil contains the essential oil eugenol, which is a potent antioxidant. Pineapple is rich in cold-fighting vitamin C as well as bromelain, an anti-inflammatory enzyme.” So this wrap isn’t just tasty; it will also give your immune system a big boost. Chicken, Basil, and Pineapple Collard Wraps Serves: 2 Active time: 30 minutes Total time: 40 minutes 1 tablespoon tamari or soy sauce 1 tablespoon plus ½ teaspoon fresh lime juice 1 teaspoon toasted sesame oil 1 garlic clove, minced 1 boneless chicken breast (6 ounces) Salt Black pepper 2 large collard leaves 1 bunch fresh…

SIP JAVA “Caffeine amplifies the effect of dopamine, immediately pumping up your energy and drive,” says neuroscientist John Salamone, Ph.D. TRY THE TWOMINUTE RULE The hardest part of any task is starting it. To get over the initial hump, James Clear, the author of Transform Your Habits, suggests committing just two minutes to it. Want to make it to the gym more often? Pull out some cute workout clothes. Trying to clean up your diet? Look up healthy recipes. The momentum you get from doing that one simple thing will propel you forward. DELAY, DON’T DENY Tell yourself you’ll eat that cupcake later. A study in Journal of Personality and Social Psychology found that this technique takes away temptation in the moment. You’ll forget about the cupcake or lose your…

SPICY MANGO LEMONADE The metabolism The cayenne pepper helps boost metabolism, and the coconut water replaces the electrolytes lost through sweat, says Lori Zanini, R.D.N., a consultant for the Tone It Up Nutrition Plan. 8 ounces coconut water ½ cup chopped mango Juice of 1 lemon ⅛ teaspoon cayenne pepper Blend coconut water, mango, and lemon juice until smooth. Stir in cayenne pepper. (102 calories) GINGER-LIME CHIA DRINK Chia seeds may help blast belly fat. They’re also packed with fiber—five grams per tablespoon—to keep you full. 1 teaspoon honey 1 cup water 1 teaspoon grated ginger Juice of 2 limes 1 tablespoon chia seeds Fresh mint, for garnish (optional) Stir together honey, water, ginger, lime juice, and chia seeds. Refrigerate for at least 30 minutes. Garnish with mint if desired.…

GO BRONZE on the beach You’ll want to ride the rash guard and wet suit trend this summer, even if you’re not a surfer. Both are built for braving the waves, offer extra sun protection, and are more gorgeous than ever. This stunner from Cynthia Vincent’s collaboration with O’Neill ($170, us.oneill.com) is a prime example. The neoprene piece performs just as well in the swells as it does paired with a mini and gladiator sandals. Mirror, Mirror Sunglasses are the ultimate summer fling, and here’s a no-fail formula for finding your perfect pair: Choose a silhouette you Choose a silhouette you know works for you, add a mirrored lens, and you’re done! Metallic lenses lend a sporty vibe and an instant update to any frame. And accessorizing your wardrobe with…

Scan for more beauty tips. To look as if you’ve spent all day playing under the sun—without the damage—you can’t just coat your face in bronzer. Strategy is involved in getting a natural glow, and luckily it’s easy to nail. “Start with blush on the apples of your cheeks, dust bronzer everywhere the sun would hit, and then tap on a bit more blush,” says Troy Surratt, a makeup artist and the founder of Surratt Beauty. “This perfectly mimics the warm cheeks and radiant tan that the sun creates.” Master the technique in time for summer. Prep With Moisturizer Starting with smooth skin is the key to achieving a sexy bronze. “Blending makeup over dry skin is like wearing a silk top over a lumpy bra,” says Rebecca Restrepo,…

Most of us have followed a three-pronged skincare regimen—cleanse, tone, moisturize—our entire adult lives. But as the Korean beauty trend, which boasts a 10-step (!) daily commitment, continues to gain popularity in the U.S., you have to wonder, have we been missing out? “The Korean trend can be beneficial, but it’s not completely necessary,” says Whitney Bowe, M.D., a dermatologist in New York City. “What’s more important is to use products for your skin’s needs every day.” Those essentials have evolved over the years, experts say . Here, the new nonnegotiables. Create a Clean Slate A quick soap-and-water routine is not enough if you live anywhere other than the pristine countryside. A double-cleanse method, borrowed from Korea, offers a big payoff in that it removes all the makeup, dirt, and…

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WARM-UP Do jumping jacks for 1 minute, then do air squats for 1 minute, making sure your hip crease drops below parallel (legs form angles that are less than 90 degrees). Next, do push-ups for 1 minute, making sure your chest grazes the floor each time. Repeat. THE MOVES 1 Broad jump Stand with feet hip-width apart and arms by sides. Shift hips back, dip torso forward by sides. Shift hips back, dip you. Forcefully swing arms forward, jumping both legs forward as far as you can [shown]. Land softly with knees bent and weight in heels. Immediately repeat as quickly as you can for 45 seconds. Rest for 45 seconds. 2 Woodchopper Stand with feet wider than hip-width apart, holding ends of weight horizontally with both hands, arms extended…

Recently I was spending eight hours a day hunkered over a keyboard, then two more on a bike during a cycling workshop. All that extra rounding forward had given me some gnarly knots in my midback, but I didn’t realize it until I was in CrossFit, powering through snatches (in which you lift a barbell from the floor to overhead in one fluid movement). Only 20 minutes into the hourlong class, I felt on the verge of tweaking my neck, so I unloaded the barbell and headed home. I think that discipline saved me from an injury. Here’s what to watch out for so you can do the same. It Hurts Fatigue, burning muscles, and breathlessness during a workout are typically results of exercising intensely and perfectly normal .…

Soba noodles have fewer calories than whole-wheat spaghetti, as much protein per cup as an egg (six grams), and an irresistible nutty flavor, making them the perfect base for a healthy lunch. Start with these tasty ideas from Lukas Volger, the author of the new cookbook Bowl, then feel free to experiment with your own creative combos. Tahini Stir together 1 tablespoon tahini, ¼ teaspoon honey, a pinch of salt, and 1½ teaspoons water. Toss with ¼ cup grated carrot, ¼ cup canned tuna or salmon, and 1 cup cooked soba, adding water as needed to thin sauce. Garnish with lemon wedges. Tzatziki Toss 1 cup cooked soba with ¼ cucumber, peeled and julienned, and ½ medium tomato, thinly sliced. Stir a pinch of salt and ¼ teaspoon grated ginger…

DEVELOPED HAMSTRINGS MAKE YOU RUN FASTER. FIRM GLUTES HELP YOU JUMP HIGHER. “STRENGTHENING THE BACK OF YOUR BODY FROBACK FROM SHOULDERS TO CALVES WILL KEEP YOU UPRIGHT AND MOVING PROPERLY,” SAYS EXERCISE PHYSIOLOGIST MICHELLE LOVITT. Behold the sculpted backside. It does so much more than make your rear view amazing. By training the muscles you don’t regularly see, your body becomes stronger and more defined and powerful. You’re able to run faster and jump higher, to have better posture and fewer aches and pains. These transformations begin when you start working the rear shoulders, lats, glutes, hamstrings, and calves, but also when you mind some smaller muscles—many of which you may not have even heard of, like the multifidus and the erector spinae—that have big functions, such as supporting and…

Save the date SWEATLIVE WITH SHAPE’S FITNESS PROS! June 18 at the Hudson Loft in Los Angeles. Benefiting the Movemeant Foundation (movemeantfoundation.com) to help young women get active and gain body confidencgain body confidence.…

The words you use can help determine how successful you’ll be. Say that you are going are to ace your next challenge, not that you’re going to tryto. Rather than thinking, I have to do my workout, tell yourself that you get to push your limits. Say I don’t quit, not I can’t quit. These little language swaps turn motivation-sapping struggles into empowering opportunities for you to flex your talents, psyching you up to conquer your goals. —Henrik Hagtvedt, Ph.D., associate professor of marketing at Boston College and author of a study on how word choice influences behavior SCAN FOR MORE POSITIVITY! DOWNLOAD THE FREE LOVE MY SHAPEAPP AND SCAN THE PAGE.…