Índice para December 2014 em Shape

WIN A SOUTHERN CALIFORNIA GETAWAY Catch some much-needed R&R after the holidays with a three-night trip to Rancho Bernardo Inn in San Diego. One winner and a guest will get luxe accomodations, plus daily breakfast, two spa treatments, and $250 toward airfare. It’s also one of the nation’s best championship golf destinations, so plan on hitting the links. Enter at shape.com/giveaways. High-heels Rehab Stilettos: very sexy, not always very comfy. When you start complaining, go right to shape.com/heelhelp. We’ve got expert-backed ways to soothe soreness and get feet feeling as good as new, plus the best treatments for problems like blisters. YOGA FOR BETTER SLEEP Find your Zen and you can fall asleep faster and wake up less frequently, says our resident yogi, Heidi Kristoffer. She created a calming Vin-yasa…

Cover profile Being Julianne Hough requires energy. Lots and lots of it. She’s got three challenging jobs—as an actress, a singer, and a judge on Dancing with the Stors-that call for her to be perpetually on. Plus, the woman works out like a friend. So you could say she’s a pro at powering up in the a.m. Here, the routine she swears by. # 1 “get at Least 8 Hours!” “Recently I’ve started forcing myself to go to bed earlier, because if I don’t get enough sleep, I’m miserable. I get cloudy, my eyes hurt, and I have to take a nap. But when I’m well-rested, I am rockin’l My favorite way to wake u p i n the morning is to cuddle with my dogs, Lexi and Haley, for…

To Feel Energized... Fresh or Citrus Smells “Notes like mandarin and bergamot activate your brain’s wake-up area, which can spike energy levels,” says Roger Schmid, a fragrance expert in NYC. Green accords trigger memories of the outdoors, linking them to movement and vitality. To Feel Calm... Botanicals Studies show lavender “can lower stress hormones, which helps you relax,” says Schmid. Other soothing spritzes include honeysuckle and green tea—both of which can make you feel more peaceful. To Feel Romantic... Eastern Essence Exotic fragrances have warm, spicy properties correlated with sensuality. “White musks, vanilla, or woodsy notes [like amber or sandalwood] in a foral background can make you feel sexy,” says Stephen Warrenburg, researcher for International Flavors & Fragrances. To Feel Happy... Fruity Fragrances Hints of apple, berries, pear, or melon…

Meet master colorist... MANE EVENT “There should be a new way to wash hair,” says Hazan. “It should be shampoo, then gloss, then condition.” She swears the extra step keeps her hue vibrant for more than three months. In the shower, she uses her own Rita Hazan Ultimate Shine Color Gloss ($26; ritahazan.com) and Shu Uemura Color Lustre Brilliant Glaze Shampoo and Conditioner ($48 and $58; shuuemuraartofhair-usa.com). “It’s as crucial to have the right hair color for your personality as for your skin tone.” STRAND-SAVERS “If hair isn’t healthy, no color is going to look good,” says Hazan. With that in mind, she created her Rita Hazan Weekly Remedy ($42; ulta.com) to keep strands in good shape. The two-step treatment first opens the hair cuticle so moisturizing ingredients like jojoba…

Up Your Cool Factor You probably never thought to give someone a fan as a gift (they’re usually bulky and boring). But the bladeless Dyson Cool AM06 ($300; dyson.com) is sleek, powerful, and quiet— a tough combo to master for a fan. It tilts, turns, has a sleep timer (all of which can be operated via a remote), and will keep a room at the ideal temp for you to wake up, work out, and get ready happy.…

BEAUTY Pretty Air Freshener Sweaty gym clothes and sneaks won’t stink up your workout bag with the Jo Malone London Pine & Eucalyptus and Frosted Cherry & Clove Scented Baubles ($45 each; jomalone.com). Hang one up at home, too, when your exercise or laundry room needs a refresh. All-in-one Compact Consolidate your makeup bag: This Yves Saint Laurent Wildly Gold Limited Edition Palette ($95; yslbeautyus.com) has four eye shadows, two lip colors, and a blush forfasttouch-ups.no matter where you are or where you’re headed. Cases With Charisma Sephora Collection Phrase Bags ($20 each; sephora.com) are roomy enough for your post-sweat essentials, plus they serve as mini bursts of motivation with Glow,” “Travel Light, Live Big,” and “It’s the Gilded Things.” Natural Beauty The magnifying simplehuman Mini Sensor Mirror ($130; simple…

DO-ANYWHERE WORKOUT The secret to tighter, more-toned abs: Think beyond the six-pack, says Adam Rosante, a New York City–based trainer who created this workout and author of The 30-Second Body (out in March 2015; available for preorder at amazon.com). “You need to focus on your entire core, which is a fairly complex group of muscles spanning the front, sides, and back of your torso,” he explains. “The best way to do that is with dynamic, multiple-angle moves that target as many of these muscles as possible.” To boost your calorie burn and help blast any flab that may be covering up those core muscles, Rosante included a high-intensity plyometric move that you’ll do after each toner. The combo adds up to you looking slimmer and sexier from all sides. 1)…

Form check Show your shoulders a little LC and you’ll tone up better. Sixty-eight percent of women who weight trained on their own developed muscle and joint imbalance that can interfere with sculpting and lead to shoulder pain or injury, a study published in the journal of strength and Conditioning Research found. For sexy, healthy shoulders, try these tips from study author Morey Kolber, Ph.D., a professor of physical therapy at Nova Southeastern University in Ft. Lauderdale, FL. Limber up Right “People typically stretch by tugging an arm across their chest, but that just pulls on the scapula,” says Kolber. To keep your shoulder blade fixed so you target the muscles, do the stretch [at left] against a wall or lying down. Push and Pull to Stay Balanced For example,…

Nora Tobin’s Fit Tips SQUAT JUMP Stand with feet hip-width apart. Squat, then jump as high as possible [shown]. PLYO PUSH-UP Start in plank. Bend elbows to lower body until chest lightly touches floor, then push up explosively, pressing body as high of floor as possible. Land in plank with elbows soft. (To modify: Drop to knees.) ROCKING PLANK Start in forearm plank. Rock forward then back on the balls of your feet, keeping hips square. LUNGE PULSE Lunge with right leg forward. Raise up an inch, then down an inch, keeping chest lifted. Do all reps on one side, then switch legs and repeat. BICYCLE CRUNCH Lie face up with knees bent at 90 degrees, feet in the air, elbows bent and fingertips behind head. Twist torso right as…

An imbalance of microbes in your gut could be to blame for a sluggish metabolism and overall poor health, says integrative doctor Tasneem Bhatia, M.D. In her new book, The 21-Day Belly Fix, Bhatia explains how to jump-start your metabolism (perfect after a weekend of holiday parties) by restoring your gut health with this three-day detox. (As with lots of cleanse or detox plans, it’s pretty low-cal, so add an extra protein shake if you need it.) Breakfast (6–7:30 A.m.) 1 tablespoon of unfiltered apple cider vinegar mixed with 3 tablespoons of water. This combo will prime your stomach for proper digestion. 1 cup of warm ginger tea. The phenolic compounds in ginger stimulate bile production and increase acids in your stomach to help you digest your breakfast. 2 brown…

Go for a Morning Jog To boost your mood—and maintain holiday cheer—get in some early outdoor exercise: Morning light has been shown to counteract mild cases of seasonal affective disorder, according to researchers from Oregon Health Sciences University. And people who walked or jogged outside reported a better sense of well-being than when they used a treadmill, reports a recent study in Environmental Science and Technology. Other research suggests that exercise also elevates your body’s fight-or-flight threshold—making you better equipped to face any challenges (botched online orders or meddlesome in-laws, for instance) the holidays may present. Protect Your Personal Time You love all the parties and get-togethers this time of year brings. But shield yourself from burnout with the occasional RSVP no. To make it guilt-free, sandwich one no between…

DIP IT! Let your guests mix up the favor by giving them options for diferent sauces. Try Whole Foods 365 Organic Soy Ginger Sauce for a classic, savory option; pour out some Sky Valley Thai Peanut Sauce for a thick and sweet nutty dip; or get a hit of tropical tastes with San-J Sweet & Tangy Sauce. Vegetable Spring Rolls ¾ cup plus 2 teaspoons unseasoned rice wine vinegar 1 teaspoon olive oil 4 tablespoons plus 1 teaspoon sugar 2 teaspoons fish sauce ¼ teaspoon salt freshly ground black pepper 24 snow peas (about 4 ounces), strings removed 1 cup bean sprouts, long strings removed 1 medium carrot, peeled and cut into thin strips (about ½ cup) 1 3-inch piece hothouse cucumber, peeled and cut into thin strips (about 1…

Nutrition Score per serving 385 calories 9g fat (3.5g saturated) 37g corbs 40g protein 5g fiber IHmg sodium Thai Green Curry Chicken Skewers With Ginger Quinoa Serves: 4 Cook time: 5 minutes Total time: 15 minutes 2 tablespoons Thai green curry paste (available in the international aisle) 1 ⁄4 cup canned coconut cream cooking spray 1 1⁄4 pounds chicken breast fillets, sliced into 1-inch strips 3 cups cooked quinoa 1 tablespoon finely grated ginger 1 ⁄2 cup chopped cilantro, plus more for garnish 2 scallions, finely chopped 1 teaspoon sesame oil sliced limes, for garnish mint leaves, for garnish 1 Preheat broiler. In a small bowl, combine curry paste and coconut cream. Lightly coat a baking sheet with cooking spray.2 Thread chicken onto skewers and coat with curry mixture. Place…

Pack Allergy Meds Even if you’ve never had allergies, bring an anti-histamine: A vacation can expose you to foreign types of flora and foods that may trigger a reaction, says Nabeel Farooqui, M.D., an allergist at the Ohio State University Wexner Medical Center. If you know you have seasonal allergies, you can preview pollen counts at your destination on pollen.com. For more severe food allergies, give your hotel or cruise line a heads-up upon check-in, keep your EpiPen within reach, and be careful around buffets, says Farooqui, since they’re prime spots for cross-contamination. Coveryourself The last thing you want to do when you’ve just spent big bucks on atrip is shell out more dough fortravelinsurance. But if you’re going on an adventure vacation, one type of plan may be worth…

Fuel up First Never shop hungry— that’s true for the grocery store and for holiday shopping trips, especially at the mall. Before you go, eat a balanced meal, and stash a piece of fruit or an energy bar in your bag to break out when hunger hits (and the Cinnabon samples start calling you). If a packed snack won’t cut it, Sarah Krieger, R.D., a dietitian in Saint Petersburg, FL, suggests ordering off the kids’ menus at the food court. They often offer smaller entrées, and fruit or a side salad instead of fries. Head Off a Headache There’s the overheated, stuffy shops, the overwhelming odors from perfume counters and candle vendors, and noise and blinking lights. The gift to you? A splitting headache. If you’re prone to them or…

The Scrub Dogs’ skin can be ultra-sensitive to harsh and synthetic ingredients. Which is why small-batch beauty pros Malin + Goetz made their Dog Shampoo ($28; malinandgoetz.com) free of sulfates, artificial fragrances, and dyes. It’s also scented with naturally calming neroli oil and loaded with hydrating amino acids. The Towel When your pooch comes out of the bath, wrap him up in the superabsorbent microfiber Tall Tails Cape Pocket Towel ($13; bedbathandbeyond.com), left. A strip of Velcro keeps the cape in place around his neck, and two pouches help secure your hands during the rubdown. The Deshedder Many dogs shed year-round. So after your pup’s coat dries, use the FURminator Deshedding Tool (from $38; furminator.com). It removes loose hair without harming skin (it also has a self-clean button). The Spritz…

Most 23-year-olds don’t expect to land in the ER with a heart condition, but that’s exactly where Susanna Kalnes found herself seven years ago. She had been driving to work in a Chicago suburb when she started having severe chest pains. “At first, I thought it was a fluke,” she recalls. “But then the shooting pains got so bad that I was hunched over the steering wheel.” Convinced she was having a heart attack, Susanna drove herself to the nearest hospital. As her loved ones worried in the waiting room, Susanna underwent a series of tests. “I thought, ‘How can this be happening? LOST: 35 lbs WEEKLY EXERCISE SCHEDULE CARDIO 45 minutes/6x a week STRENGTH TRAINING 45 minutes/4xaweek I’m only 23. I don’t belong here,’ ” says Susanna, now 31.…

PURPLE PRINCIPLES While purple makeup is impossible to ignore, it’s also surprisingly wearable. No matter which shade you choose, from lavender to violet, this bright complements every skin tone and eye color. “If you have baby blues, the purple complements for an effect that looks harmonious,” says Christie Caiola, a New York-based makeup artist. “It also emphasizes the rich, warm tones in brown.” Green or hazel eyes get the biggest pop with this hue because they are the perfect contrast, says Brian Duprey, the makeup artist who created the looks on these pages. Tryiton... EYES If you’re feeling adventurous, Duprey suggests coating bottom lashes with a bright-purple mascara (see the look, opposite). Then, stick to a black formula for the upper, and blend a deeper plum shadow, like Dior Diorshow…

THE TAKEAWAY THE FIT MINDSET: I define it as the philosophy that healthy living is not a series of one-ofs or must-dos but instead about curiosity, participation, and celebration. When you’re in the ft mindset you know that making a 7 a.m. yoga class isn’t a hassle but an opportunity—for mental clarity and physical well-being. It’s not a task to be crossed of a daily list but a personal reward. In my new role as Chief Content Director for Shape and shape.com, my aim is to help you live fully and completely in the ft mindset. I want this publication and its digital extensions to serve as an invitation to embrace an active lifestyle in a way that’s fresh, exciting, and invigorating. I want you to feel passionate about health…

Self-professed workout fanatic Hough does moves that keep her body guessing and make her stronger. “Dancing is good cardio, but strength training gives you muscle tone and gets your metabolism burning at its peak,” says McGuire, who’s been working with the star for three years. The two (pictured here) like double-duty workouts that intersperse full-body moves with high-intensity intervals. Now you can do their routine, created by McGuire, and tone everything. Put on some upbeat music and visualize Hough’s tight, sleek physique if you need a little extra motivation. HOW IT WORKS Do 1 set of each move followed by a high-intensity cardio interval choose between jumping rope (100 revolutions), 20 burpees, or 3 minutes on the treadmill (alternate 30 seconds of jogging with 30 seconds of sprinting). Repeat the…

1 POLISHED POUT The lustrous mulberry hue of LauraGeller Beauty Sparkling Cocktail Lip Gloss in Plumtini (S32 for a set of 3; qvc.com) is especially flattering on darker skin tones. 2 FANCY FINGERS Sprinkle the chunky flecks ofTopshop Beauty Glitter Pots in Space Cowboy and Hero ($10 each; topshop.com) onto wet polish to add big-time bling to any base color. 3 EXQUISITE ENAMEL Decorate your nails with Zoya Pixie Dust Polish in Thea ($10; zoya.com), which features both ultrafine platinum specks and larger glitter for a crushed-jewel finish. 4 FRESH FACE Chantecaille Liquid Lumiere in Sheen ($39; chantecaille.com) uses light-reflecting mica to create an ethereal effect. Dab it onto cheekbones and brow bones—two spots where you want to add brightness. 5 GILT-Y SMILE For a subtly gilded finish, swipe the…

A.M. Style-saver Hair is healthiest when you don’t shampoo every day, but the accumulation of styling products can make it look bedraggled. Just as you take off your makeup before bedtime, you should also remove residual product, says Mario Russo, Boston hairstylist and salon owner. If you don’t, the oils, waxes, and creams get mashed into your hair as you toss and turn. This creates a buildup that makes it harder to redo your ’do the next morning. No time to shower before you snooze? Combing hair (a few strokes per section will do) eliminates enough residue to make styling a cinch. PUT YOUR TIPS TO THE TEST File this one under brilliant: The new NailKale Collection by Nails, inc ($14; nailsinc.com) bottles let you “try on” a polish against…

FITNESS Adventure Cred Upgrade your Instagram feed with full-circle photos and videos. The Kodak PixPro SP360 Action Cam ($350; kodakpixpro.com) views i n four ways: dome, segment, ring, and panorama, so you capture every angle of your snowboarding run, ice-skating outing, winter hike, and other active experiences. Ear Gear Fidgeting with tangly cords and earbuds that won’t stay in place can be a workout buzzkill. No more, with the over-ear Beats by Dre Studio Wireless headphones ($380; store.apple.com). They sit comfortably on your head and deliver the rich sound of your most motivating music to make those long, steady cardio sessions feel easier. Durable Shades The Bliz Tracker sunglasses ($120; blizeyewear.com) come with two sets of unbreakable lenses—one smoke-tinted for sunny skies and the other orange-tinted for cloudy days—and an…

STYLE Screen Saver Working out anywhere is easy with the Diane Von Furstenberg Heritage Print Zip AroundiPad Mini Case ($158; dvf.com). The trendy snakeskin cover helps to keep your tablet’s screen from cracking, so all you have to worry about is which routine to stream. Multitasking Carryall Everyday tote meets glam gym duffel with this Coach Metallic Leather Elevated Rhyder 33 Satchel ($650; coach.com). It’s roomy enough for daytime essentials, plus a freshen-up pouch and gear for a workout, so you no longer need to lug around more than one bag. Gloves We Love With cozy wool and touchscreen-friendly fingertips, these stylish Banana Republic gloves ($80; bananarepublic.com) keep you warm and connected on long walks. Plus, they add a little edge to your apres-ski style. Fancy Phone Cases Choose from…

POWER MOVE Tone your lower body and improve your rope skills with lateral speed skater jumps. Extend rope on the floor so it’s parallel to you. Stand to the right of rope with feet hip-width apart, arms at sides. Squat, lift your left foot, and push off your right leg to hop over rope, staying low. Land on your left leg, bring your right foot behind your left and diagonal, swing-ing your arms back. Immediately push off of left leg to jump over rope, landing on right foot. Continue alternating sides as quickly as you can with good form. YOUR WORKOUT PLAN • WORKOUT INTENSITY: Moderately hard• TOTAL TIME: 25 minutes• EQUIPMENT NEEDED: A jump rope This take-anywhere tool can help you blast up to 13 calories a minute, tone…

USE A PHYSICAL CHALLENGE FOR EMOTIONAL GROWTH “I’d been consumed with grief from my mother’s death, a divorce, and payback from a history of self-destructive behavior, but on the trail, physical suffering replaced psychological misery,” she says. “My feet hurt constantly, but I had to keep walking. That’s true of my emotional pain as well.” If you’re stressed or feeling down, push through a tough strength session or long run to help you put things into perspective. USE FEAR TO FUEL STRENGTH “I said, ‘I’m not afraid’ to myself thousands of times,” she says. “Being fearless isn’t having no fear; it’s moving forward in the company of fear.” Working through your worries and overcoming them can build bravery. MAKE YOUR OWN ADVENTURE Not everyone needs to go on a hike,…

Pasta With Creamy Butternut Sauce Serve:4 Cook time:30 minutes Total time: 45 minutes 1 pound butternut squash peeled and cubed (about 3 cups) 1⅙ cups low-sodium chicken or vegetable broth ⅓cup grated Parmesan 1 shallot, chopped 1 garlic clove, chopped 1/4 teaspoon nutmeg 1/4 teaspoon black pepper 1/4 teaspoon red pepper flakes (optional) 5 sage leaves, chooped 1/2 pound whole-grain penne pasta 1/4 teaspoon salt 1/4 Cup walnuts. rounghly chopped 1/4 Cup dried cranberries 1/4 Cup flat-leaf parsley. roughly chopped 1. In a large microwave-safe bowl, combine squash and 3 tablespoons water. Cover with a sheet of parchment paper and microwave on high for 5 minutes. Stir and return to microwave; cook for 5 more minutes or until fork-tender and drain. 2. In a blenderorfood processor, blend the cooked squash,…

IN SEASON Photograph by Maren Caruso The tough-shelled little fruit, which tastes a bit like sweettart citrus, is a nutritional powerhouse with lots of vitamin A and a hefty dose of fiber. Kuniko Yagi, executive chef of Hinoki & the Bird in Los Angeles, loves using passion fruit in her recipes this time of year. Here’s how she does it. SELECT AND STORE Passion fruit may be one of the few cases where wrinkles are a good thing. Chef Yagi says that you should look for the biggest fruit you can find (about the size of a plum) and wait for it to wrinkle, as shown above, before eating. Store at room temperature and eat within three days of puckering. PREP The tough rind isn’t edible; get to the good…

Remember the Romance If you and your guy are considering skipping the present swap (you just went in half-sies on a new sofa, say), don’t do it, says Elizabeth Dunn, Ph.D., professor of psychology at the University of British Columbia. Her research shows that the right gift can remind your man of your similarities, making him feel more optimistic about your future. To really deepen your connection, focus on gifts that reflect your shared interests, she says: If you met during a photography workshop, get him a camera. Both movie buffs? Buy him a box set you can watch together. Focus on What Matters As much as you love pampering your friends and family, it’s easy to feel like even your best efforts aren’t enough (especially if your social circle…

WEIGHT LOSS You already own the tool you need to maintain your weight-that phone of yours. If you use { ifood-anaryapp or other method of logging your rrWl^find snacks even after you’ve lost weight, youyavoid slipping back into old habits, reports a new stud/ from the University of Florida. Regularly using an app like Noom Coach or MyFitnessPal will remind you to makpgood choices, and if you start to regain, you can look bad atyour records and play detective to discover why (like more snacking or nights at the bar), says study author Ninoska D. Peterson, Ph.D. And don’t feel like you have to document every last crumb: The study found that the comprehensiveness of individual entries didn’t matter as much as the frequency and consistency with which people logged…

YOU KNOW THE FEELING: a sudden, powerful desire to throw a coat over your pajamas, jump into the car, and drive miles to the nearest 24-hour market because you absolutely need— right now—to eat a bag of that exact cookie with that exact chocolate drizzle and that exact cream inside. Food-specific cravings are practically universal—research shows that virtually all women ages 18 to 35 admit to having had a craving in the past year. In women over 35, the number is still well over 60 percent. And the truth is, these urges can wreak havoc on your efforts to lose or even maintain weight. But scientists and nutritionists have recently stepped up their study of the mechanics at play when cravings strike, while uncovering the best ways to cope with…

Clean Your Cleaner Illness-causing bacteria can adhere to vacuum rollers and attachments, causing you to spread germs from room to room. Disinfect these spots monthly; checkyour user manual for instructions how. Keep It Cool Two fire hazards to avoid: using a dry vacuum on wet surfaces, and sucking up hard objects like coins, which can damage the fan blade and cause the machine to overheat. Mind the Cords Another common cause of electrical shorts and fires is kinked, frayed, or otherwise damaged cords. Reduce the risk by inspecting the entire wire before each use (including the plug, as bent prongs may also lead to flames), and avoid pulling the cord, tangling it in knots, vacuuming over it, or overextending it. Prevent a Dust Cloud Bagged machines are less likely than…

POWER IT! Energizer® Ultimate Lithium Up to 6x longer than the other leading brands in digital cameras. * *AA only. ©2014 Energizer. Energizer and other marks are trademarks of Energizer. Energizer.com/UltimateLithium PLAN IT! Bucuti & Tara Beach Resorts Aruba A romantic oasis, the adults-only and stylish Bucuti & Tara Beach Resorts of ers a relaxing vacation on one of the most beautiful and spacious “Dream Beaches of the World.” Bucuti.com BUY IT! ← | PHOTO shape_magazine SHAPE Resident Runner Maggie VanBuskirk took over Instagram as she lived her adventure with Eddie Bauer for a day in NYC. Find the highly breathable, ultra-flexible Sandstone Jacket at Eddiebauer.com. REMOVE STAINS WITH IT! OxiClean™ Gets the Tough Stains Out! With over 101 ways to use, OxiClean™ Versatile Stain Remover is America’s #1 versatile…

As you answer the questions below, calculate your score, giving yourself two points for each A and one point for each B. 1 How quickly did your symptoms appear? A) Fast. One second I felt fine, the next it was like I’d been run over by a truck. B) Over the course of a day or two. I woke up feeling all right, but by the next morning I was feeling pretty lousy. 2 Do you have a fever? A) Yes B) No 3 Do you have muscle aches and pains, especially in your neck and head? A) Yes B) No 4 What color and consistency is your mucus? A) Yellow or greenish and thick B) Clear or white and thin 5 Do you have chest congestion or a severe…

Want a beautiful ballerina body without a single twirl? “It takes deliberate moves and zeroing in on posture and breath, so you work muscles deeply,” says Sadie Lincoln, creator of this workout and founder of barre3, a fitness studio with more than 70 locations. Her routine gently sculpts, focusing on trouble zones like the inner thighs, arms, and waist, and also improves flexibility and coordination. It’s part barre, part yoga-meets-Pilates, and all rooted in dance, so it boasts psychological results too: Exercise that centers on breath and gentle movement is good for zapping stress, shows a study by the University of Cincinnati. “Focus on finding both the ease and effort in each move and after you’ll feel leaner and stronger, and grounded, revitalized, and less anxious too,” Lincoln says. Do…

DOWN TO EARTH WITH... “Since becoming a mom, I’ve learned the value of being present each day—and patience!” “If my hair has been overheated and over-styled for work, I sleep with a hair mask—alternating between a home remedy of organic coconut oil and dear’s Intense Hydration Mask. I also like dear’s Total Care shampoo and conditioner, because it repairs damage and makes hair silky and shiny without weighing it down.” “I follow the 80/20 rule for my diet: I eat healthy 80 percent of the time If and indulge for the other 20. No matter what, I begin each day with warm water and lemon to kick-start my digestion, and follow that with a cold-pressed green juice.” “I try to exercise every day— sometimes that’s for an hour, and others…

IF YOU HAVE a body crush on Jennifer Lopez, you’ll want to know this: The secret to a sleek, sculpted physique like hers is protein. And science backs that up: Making protein about 35 percent of your daily calories will help you lose weight, reports the Journal of Applied Physiology. And eating one high-protein meal a day isn’t enough, found another study in the Journal of Nutrition— spreading your intake of the nutrient throughout the day is the best way to improve muscle tone and strength. So what’s J.Lo’s go-to protein? BodyLab, a company that makes unique protein blends formulated by women, specifically for women, which contain no added creatine and are not spiked with potent testosterone boosters. The BodyLab line also includes supplements like Thermodynamic Total Burn, Endurance Boosting…

Start With Hair KEEP FLYAWAYS AWAY “Photos highlight frizzies, especially when you’re sporting a sleek or pulled-back ’do,” says Edward Tricomi, NYC stylist and owner of Warren-Tricomi Salon. To tamp down errant hairs, rub a dollop of It’s a 10 Miracle Styling Potion ($19; itsa10haircare.com) between palms, then run them lightly over the top of your hair and along the hairline, where frizz is most likely to spring up. ADD A HIT OF SHINE... Bad lighting or a harsh flash can make hair color appear dull. Create your own luster by spraying just your ends with Eufora Illuminate Shine Mist ($25; eufora.net for salons). “Avoid the roots, which are naturally shiny from your scalp’s oils,” Tricomi says. ...AND VOLUME Flip your hair over and mist the underside with Fekkai Sheer…

YOUR WISH: Curl The wand: Rimmel London ScandalEyes Rockin’ Curves Mascara ($6; drugstores) The Promise The S-shaped brush grabs lashes, helping to lift and curl in one stroke. Did It Work? “My eyelashes always tend to point downward, but this mascara glided through them seamlessly and coaxed out a curl. Bonus points for the amount of product dispensed in one swipe— enough to fully coat lashes without clumping. The large wand, however, was a little tricky to maneuver,” says editorial assistant Hannah Doyle. YOUR WISH: Staying power The wand: Eyeko Sport Waterproof Mascara ($24; sephora.com) The Promise Each swipe evenly deposits three layers on lashes, making them impervious to water, sweat, tears, and other mascara saboteurs. Did It Work? “Even after a long day and a hot-yoga class, this still…

Q What Can I Do to Perk up My Dull, Dry Skin? This time of year, funny things happen to one’s skin. Well, maybe “funny” is not the right word: “bland,” “flaky,” and “lifeless” are the adjectives I hear most from patients. And usually they’re right. Here’s what happens and what you can do to bring back the glow. Summer and autumn are outdoor times, and despite religious use of sunscreen, everyone has some superficial photo damage. As winter begins and the humidity level is lower, the damaged, dry cells of the epidermis accumulate on the skin surface. Irregular areas of pigment become visible. Your skin produces less moisture-sealing oil, resulting in dryness, blotchiness, and, often, fine lines and wrinkles. You’ve got the winter-skin blahs. Michele Sabino, the lead aesthetician…

FOOD A Better Blade Dinner prep goes a lot faster when you’ve got a good set of knives, like these ceramic ones by Kyocera Revolution Series ($20 to $80; kyocera.com). They stay sharp longer than metal varieties, plus they come in seven colors, so you can add a pretty pop to your kitchen. The Perfect Pour Attention, coffee snobs! Craft a cup of joe that fits your high standards by controlling the grind’s strength and freshness with the ROK Espresso Maker ($199; importika.com). It only takes five minutes or less to brew. Mini Mug Sip espresso out of this porcelain Apilco Tradition Espresso Cup ($32 for a set of 2; williams-sonoma.com). It’s the same as the ones used in many European cafes, so you’ll almost feel like you’ve been transported…

Love a long run but don’t have the time? Or maybe you love the benefits but find a 5-miler beyond brutal. There’s good news for both camps: Research shows that a very short run can yield a big payoff. Just 5 to 10 minutes a day can increase your life expectancy by three years, found a study published in The Journal of the American College of Cardiology. The effect is likely due to running’s high intensity, study authors say. And for those who like to run, there are new strategies to make it even more fun. Check them out below, plus our great psych-up tips. Precision Running Try a new variation on high-intensity interval training (HIIT) with balanced intervals training experience (BITE), a new group treadmill class offered at Equinox…

ALTERNATE YOUR PACE Every strength exercise involves two phases: concentric, when the muscles contract to raise the weight, and eccentric, when the muscles lengthen to lower it. When you slow down the eccentric phase, you challenge and lengthen the muscle, which can lead to strength gains, better balance, and faster muscle recovery. Try it: Count to 5 as you lower the weight. Once you’ve reached the bottom (e.g., touching your chest with the barbell during a bench press or hitting the lowest point of a squat), push the weight back up in 2 counts. MIX UP YOUR SPEED TO CHALLENGE YOUR MUSCLES— NO EXTRA WEIGHT REQUIRED DROP YOUR SETS You’ll start with the heaviest load you can manage for 8 to 10 reps and then, with no rest in between,…

You’ve probably seen runners or Cross Fitters wearing colored tape on their shoulders or around knees or ankles. It’s called kinesio tape, and it’s I supposed to support and relax muscles, increase range of motion and circulation, and reduce pain. “The tape helps muscles move in the correct plane of motion, easing tension,” says Robert Giiianders, a physical therapist in Washington, DC, and spokesperson for the American Physical Therapy Association. For best relief, he suggests using the tape and foam rolling. Try it with his tips. Where It Goes Apply the tape on top of the muscle(s) that feel tight or sore. It’s most commonly used around the shoulders, lower back, knees, and Achilles tendon, but you can put itanywhere-on your neck to prevent soreness during a long bike ride,…

Sweet tooth This dessert is a slimmeddown (and simplified) version of bananas Foster. It’s easy to whip up, thanks to storebought caramel sauce, and cream liqueur takes it up another notch. TO MAKE In a skillet, combine 6 tablespoons caramel ice-cream top ping, Vi teaspoon lemon juice, 1 Vi tablespoons Rum Chata, and 1Atea spoon cinnamon; bring to a boil, stirring often. Remove from heat and stir in 2 small bananas, sliced lengthwise and crosswise. Divide banana piecesevenly among four bowls. optional: spoon over lowfat vanilla frozen yogurt. Serves 4 *Nutrition score per serving bananas and syrup topping only: 160 calories, <1g fat Creamy and Dreamy Announcing two new ways to treat yourself: These super-rich soft cheeses taste like dessert but are low-cal and high in protein. Eat them plain,…

Too much party food and extra stress (family, shopping, end-of-year work pressure) can wreak havoc on your digestion, making this season bloat central. “These two factors slow down your system, and a sluggish transit promotes gas buildup, leading to that distended belly,” says Shape advisory board member Katherine Zeratsky, R.D., a nutrition educator at the Mayo Clinic in Rochester, MN. “But certain foods can get things moving.” Include these in your diet to make your belly deflate. CELERY Without enough water, it’s tough for food to pass through your system. Celery is 95 percent water, so eating it can help to keep things moving along. YOGURT The healthy bacteria keep your system functioning properly and reduce bloat-inducing compounds. Blueberries provide a good dose of fiber. STRAWBERRIES High in fiber, these…

Have an Exit Plan Yes, you can take time off work without worrying about what kind of mess will land on your desk during your absence. The secret is to ask your boss and coworkers for help setting priorities before you leave, and managing your workload while you’re away. Rest assured, such requests will not reflect badly on your abilities— in fact, a Harvard Business School study found that seeking help makes you appear more competent to colleagues, not less. Log on Less Often A phone-free, zeroscreen, email-less “digital detox” during vacation isn’t practical for most people. That said, if you—like a third of all Americans— find that online check-ins make it more difficult to stop thinking about work when you’re out of the office, consider setting a limit for…

Healthy kitchen 76 PERCENTAGETHAT FARMERS’MARKETS HAVE INCREASED IN THEU.S.OVERTHE PASTSIXYEARS. WHILE YOU MIGHT ASSOCIATE MARKET DAYWITH SUMMERWEEK-ENDS.PLENTYOF THEM OPERATE YEAR-ROUND SOURCE: USDA Super Bowl Açaí bowls—made with the fruit from South America—are being worshipped by health-conscious Instagrammers everywhere, and for good reason: The berries, which get blended into a thick, spoonable smoothie, are one of the most potent sources of antioxidants out there. The thaw-and-eat Sambazon Açaí Bowls (in plain or strawberry and blueberry) are delicious and even come with a packet of healthy extras. For breakfast, try the Açaí Primo Bowl at Jamba Juice (above), which is topped with almonds and additional antioxidant-rich blueberries. Ask the Expert Q “I drink green tea, but I’ve heard that matcha is even healthier. Should I make the switch?” Matcha, made of powdered…

The lntelliDrink($2, itunes.com) and AlcoDroid apps (free; play.google.com) letyou quickly log each drink you consume (you can customize serving size to account for over-pouring). They then calculate an estimate of your blood alcohol content (BAC) based on your body weight. Use the key fob-size BACtrack Vio Smartphone Breathalyzer ($50; bactrack.com) to test your breath before driving. It connects via Bluetooth to your phone; to use, turn on the BACtrackapp (free; itunes.com and play.google.com) and blow into the device. Your results will show on your cell’s screen, as well as an estimate of how long it’ll take for your BAC to return to 0 percent. (Remember; In moststates, the legal driving limit is 0.08 percent.) If you drove yourself to happy hour but had one too many to drive home, STEARCLEAR…

Q: Nearly every time I orgasm, I get a splitting headache that lasts for hours. What gives? It sounds like you’re experiencing what’s called Headache Associated with Sexual Activity (HAS), which affects at least 1 percent of adults—though since many sufferers never seek treatment, experts believe it’s greatly underreported. The headaches are thought to be caused by an increase in brain pressure, and can strike during foreplay (these are typically milder) or orgasm (these are severe), says Vincent T. Martin, M.D., codirector of the University of Cincinnati Headache and Facial Pain Program and vice president of the National Headache Foundation. HAS tends to come on suddenly and typically goes away on its own within six months. Until then, prescription antiinflammatories or low-dose beta-blockers taken 30 minutes before doing the deed…

Cocoa Powder from the cocoa bean is a very good source of antioxidants and flavonoids, including something called epicatechin, which has huge heart-health benefits. One study found that eating dark chocolate (usually at least 70 percent cocoa) significantly reduces blood pressure, while other studies have shown it can protect against heart disease— as well as cancer and diabetes. Aim to eat one or two small squares a day. Garlic This aromatic helps control high blood pressure, reduce high cholesterol, and prevent heart attacks and strokes, according to research from the Journal of Nutrition. Garlic works by encouraging the body to produce hydrogen sulfide, a compound that improves the function of blood vessels. Since heat can negate benefits, I recommend eating garlic raw (like in pesto, hummus, or salsa)—up to four…

NAME: Celia Schiefelin AGE: 18 PROFESSION: Student HOME: Miami SHAPE READER: 3 years Celia Schiefelin could not remember how to ride a bike. And yet, the 18-yearold surprised everyone, including herself, when she committed to an arduous cycling event that took her along a 13-mile course in the hot Florida sun. Her last attempt to master two wheels had been when she was 5, and it didn’t go well. “I remember taking a corner too fast, and skinning my knee. I never tried again,” says the University of Miami sophomore. “Thirteen years later, I had no idea how I would get back on a bike!” But Celia, who goes by CC, made learning to ride again her mission. She wanted to conquer her fear, yes, but CC’s motivation went beyond…

Casual weekend gatherings with friends are a real luxury. But brunch can mean more than bagels, pancakes, and waffles—and an all-day carb coma— and lunch doesn’t have to center around meat. These extravagant egg dishes are a treat, for sure, but they’ll also give you the protein you need to recover from an extra-tough workout and fortify you for the week ahead. And if you’re worried about the cholesterol, relax—and hold on to those yolks, which are actually full of heart-healthy carotenoids. So skip the restaurant (and long waits, and overpriced dishes) and get cracking. Soft-Scrambled Eggs, Smoked Salmon, and Baby Arugula Sandwiches Serves: 6 Cook time: 8 minutes Total time: 15 minutes 12 slices pumpernickel bread 2 teaspoons balsamic vinegar 1 ½ tablespoons olive oil 5 large eggs 3…