Índice para November 2017 em Shape

SCAN TO SEE WHAT’S TRENDING! Download the free Love My Shape app and scan the page. @Shape @FitnessMagazine Slay This Way You’re on a fit mission, and we’ve got your back. Join Shape’s private Facebook group, #MyPersonalBest, at shape.com/bestgroup for motivational tips, healthy how-tos, and workout inspo all season long. Dig Right on In Start your Thanksgiving this year at fitnessmagazine.com/thanksgiving, where we break down why one day of superfeasting won’t sabotage your better-body goals. Post-turkey, try the simple yoga hacks at fitnessmagazine .com/yogafordigestion. 642,000 That’s how many people got hooked on our Thoughts You Have video series. We’ve taken a just-for-laughs look at your inner dialogue during hot yoga and HIIT class. Next, we’re fast-forwarding past the real talk that runs through your head during a marathon, from…

Do a skin tea-tox Matcha—it’s not just for sipping anymore. The new Odacité Green Ceremony Cleanser ($55, odacite.com) is packed with the antioxidant powerhouse—as well as hydrating spirulina and aloe vera—to detoxify and clear your complexion. Just add a few drops of water to the naturally antibacterial powder, massage it into your skin to work its magic, and rinse. Spray&go Your favorite heal-all salve now comes in an easy-to-apply aerosol. A gift for those who shower at the gym, the Aquaphor Ointment Body Spray ($11, drugstores) is perfect for hard-to-reach spots like your back and shoulders, and the rich blend of ingredients, which includes mineral oil, glycerin, and panthenol, leaves your skin soft for hours. BRIGHT-ON BALMS Clarins Instant Light Lip Comfort Oils ($26, clarins.com) are plant-based lubes that provide…

SCIENCE SAYS: Put a Pin in It All the talk of meridians and chakras may make you wonder, Is acupuncture for real? It is, according to a new study from LA BioMed, a nonprofit research organization. When you get pricked, the skin releases nitric oxide, a gas that improves circulation. “This allows a flush of analgesic or sensitizing substances, which contribute to benefits like pain relief,” says Sheng-Xing Ma, M.D., Ph.D., the lead author. Use a heating pad after—it further increases the release of nitric oxide. FEND OFF GYM GERMS An ordinary terry cloth gym towel may not be the best way to protect yourself from unwanted hitchhikers like methicillinresistant Staphylococcus aureus (MRSA), a type of bacteria that can cause serious skin infections. Cotton just moves MRSA from one piece…

Feathered “Keep your brows thick by tweezing only strays no more than every six weeks,” says Sarah West, the owner of the Brow Bar in Ann Arbor, Michigan. (If your arches are anemic, consider using a growth-encouraging serum, such as GrandeBrow, $80, sephora.com.) Finally, sweep brows up with a clear setting gel, like Mary Kay Brow Gel ($10, marykay.com). Boy Brow “This is a cousin of the feathered brow but darker and thicker,” says Joey Healy, the owner of Joey Healy Eyebrow Studio in New York City. To get the look, let your brows grow in, then deepen their color with powder and play up their density with brow gel, such as Benefit Gimme Brow Volumizing Fiber Gel ($24, benefitcosmetics.com). Instaglam “The look is crisp, sharp— and very done,” says…

Want more active beauty? Scan here or visit shape.com/waterproof for videos, pro tips, and quick how-tos. 1/HEAL & CONCEAL Now you can fight breakouts more efficiently. IT Cosmetics Bye Bye Breakout Full- Coverage Treatment Concealer ($28, ulta.com) features oil-absorbing zinc and sulfur in a tinted creamy base that hides blemishes at the same time. 2/MULTI-FUNCTIONAL FORMULA With Votre Vu Bébé Duette Luxe Lip Balm & Hand Crème ($24, votrevu.com), you get mega moisture and lush lips at your fingertips. The tube is packed with jojoba and grapeseed oils to soften hands—and for a kiss of moisture, just pop the top to reveal a lightly hued berryflavored lip balm. 3/SOOTHE PLUS SMOOTH Revive your skin after a long workout or prime your face before applying makeup with a spritz of Zelens…

YOU KNOW THAT faster reps make for a hotter calorie burn, and that’s where an EMOM (every minute on the minute) workout like this can spark you to step up your intensity, says Kirsty Godso, a Nike Master Trainer who uses the formula for her classes at Project by Equinox in New York City. (That’s Godso demoing some of her signature moves on these pages.) In an EMOM, you have one minute to complete a certain number of reps of a move. At the end of the minute, you begin the next move. “You have two options,” Godso explains. “You can go slow and use the whole minute, or you can go fast and have the remainder of the minute to rest.” And the faster you go, the more of…

A Twist on Bagels and Lox Spread a Wasa cracker with labneh and top it with smoked salmon and pickled red onion, says Alison Roman, the author of the new cookbook Dining In. The combination of fiber, protein, and healthy fat is a guaranteed hunger buster. Better Than Peanut Butter A blend of seven nuts and seeds plus dark chocolate makes NuttZo Paleo Chocolate Power Fuel a sublime spread that’s packed with protein, healthy fats, and fiber. Pair it with an apple or a banana, spread it on crackers, or simply eat it with a spoon. Creative Crudité Trade your usual veggies and ranch for radishes and almond butter, says Dana Shultz, the creator of the Minimalist Baker. The combo is both creamy and crunchy, rich and fresh. Fruit Cups…

Reinvent the One-dish Dinner Shakshuka, traditionally eggs poached in a spicy tomato sauce, comes together as a rich blend of flavors and textures in a single pan—and offers tons of ways to play. The version above, for example, is packed with greens. More ideas: shakshuka margarita Poach eggs in tomato sauce, top with fresh mozzarella, and bake in the oven. Add fresh basil and a drizzle of olive oil, and serve with toasted sourdough. spanakopita shakshukaSauté two large bags of spinach with smashed garlic, olive oil, and fresh dill until wilted. Stir in lemon zest. Create wells in the spinach mixture, crack eggs into them, and bake. Garnish with crumbled feta and Greek yogurt. Serve with lemon wedges and pita. huevos rancheros shakshukaHeat salsa in a skillet, then stir in…

Last August I went on a two-week cleanse (pardon the detour from the headline above, but I’ll get to that). It was more of an elimination plan, so I could eat actual food, but just no food or beverages that contained sugar, dairy, alcohol, or grain-based carbs. In other words, the things I like. But lately I was having far too much of all of that, and I wasn’t feeling great. I made it exactly four days. By then I was such a quivering mess of cravings I decided to make a list of exactly what I wanted, just to get it off my chest. I let my mind go blank, and what bubbled up first was chocolate fudge. Not just any fudge, but a specific type of fudge from…

SAVE CASH ON HEALTHY STAPLES Here’s a cheap trick to eat well: The new Brandless.com cuts out the “brand tax” (that premium you pay for a brand name) and the middleman (the supermarket) and ships you highquality, healthy basics like coffee, coconut oil, and peanut butter— all for $3 or less. Better yet? Most of the food items are organic too. Smash Hit Baby avocados aren’t just Instagram stars—the minis make big sense, says nutritionist and Shape advisory board member Keri Gans, R.D.N. While it’s easy to overdo it with a full-size avocado (or get stuck with browning leftovers), the little version is like a portion-control gift to guac, Gans says. She also likes to use them in a spin on avo toast: Mash half a baby avocado with two…

A New Way to HIIT Reset More and more fitness pros are designing recovery classes because they want your muscles to get deeper TLC on your rest days. Atlas Stretch Therapy in Dallas hosts group stretching and foam rolling, and big gyms like Equinox offer a series of active regeneration classes. “By adding more recovery to your routine, you are extending your workout life—you’ll reduce your risk of injury, enhance aflexibility, improve muscle imbalances, and increase circulation, which helps you rebound faster,” says trainer Charlee Atkins, who leads a myofascial release class online (grab a lacrosse ball and check it out at lesweat.com/le-stretch). Get in Sync The latest Apple Watch softwar (watchOS 4) lets you tap your watch to the NFC reader on any GymKit-enabled treadmill, indoor bike, elliptical, or…

IT’S BECOMING INCREASINGLY CLEAR that while we can’t live without our phones (a University of Missouri study found we’re nervous and less happy and even perform worse cognitively when we’re separated from them), we can’t exactly live with them either; they’ve been blamed for everything from sleeplessness to loneliness. Now there’s a new scourge to add to the list. It turns out our devices pose numerous risks to our skin that no Snapchat filter can fix. Here’s the news—and your new protection plan. Your Screen Time Is Aging You The culprit is the blue light from your TV, computer, and smartphone, a.k.a. high-energy visible (HEV) light, and it’s said to penetrate the skin more deeply than UV rays and damage collagen, hyaluronic acid, and elastin. There is some evidence that…

This month’s column began as a response to an Instagram follower, @cubbie_87, about making time for self-care, but as I started to answer, I discovered there was so much to share on the subject. November is the calm before the storm of a rushed holiday season, which can disrupt our usual routines. But instead of letting “me time” fall by the wayside, use this month to strengthen your habits around self-care. To prevent being overwhelmed by a crazy day, or even a crazy month, I focus on one minute at a time. Any minute is an opportunity for self-care. When you’re heading out the door, grab a few of your favorite pick-meups. I bring my homemade drip coffee, the trail mix I love, and my Pink Sugar perfume. It sounds…

Scan for more tasty ideas! THE PURPLE bell peppers, carrots, and sweet potatoes popping up at your farmers market might seem like crazy new food hybrids, but the color is actually what you find in the wild, says Mary Ann Lila, Ph.D., the director of the Plants for Human Health Institute at North Carolina State University. And that wild factor is what makes these foods better for you than conventionally farm grown, she adds. To survive sans chemicals or human help, veggies naturally produce more vitamins, minerals, and phytochemicals for protection from the elements; when you eat them, you get a bigger dose of healthy compounds. The purple pigment packs nutrition power too. “The anthocyanins that give foods this brilliant hue are associated with cardiovascular benefits and cancer-fighting abilities,” Lila…

Best/HOTEL SPA SOAK IN THE OUTDOORS Como Shambhala Retreat at Como Parrot Cay; Turks and Caicos You’ll start to feel the stress melt away as soon as you catch sight of this spa, situated in pavilions overlooking the serene North Caicos Channel. If the holistic treatments—Ayurveda, aromatherapy, Pilates, Japanese baths—don’t leave you completely relaxed, a soak in the outdoor Jacuzzi garden certainly will. Bonus: Pros like a Thai massage therapist and an Ayurvedic wellness consultant offer one-on-one sessions. (Rooms from $600 a night, comohotels.com/parrotcay) TAILORED-TO-YOU TREATMENTS Spa Montage Beverly Hills; Beverly Hills, California Every offering at this spa is customized to your lifestyle and wellness goals. Therapies include massage, aromatherapy, reflexology, or thalassotherapy using seaweed and salt water. Or opt for one of the L.Raphael treatments—high-tech skin-care and beauty therapies…

Fiber’s fuddy-duddy image is getting a makeover, and a welldeserved one. For starters, new research shows fiber is critical for active women, helping you work out harder and longer. A type of carbohydrate, fiber helps food pass through your system. Which is where its potency lies: “Fiber slows down the digestion and absorption of food, so you get steady energy that lasts,” says Sarah Romotsky, R.D.N., of the International Food Information Council Foundation. One way it may ensure that stamina is by boosting the population of a type of gut bacteria that improves the way your body handles sugar, research published in the journal Cell Metabolism shows. A better workout isn’t the only benefit from the rough stuff. Check out the three other important ways your body uses fiber to…

ANOTHER REASON TO RACK UP QUALITY TIME with your pals: Scientists say it will keep you going strong. Having close friends is linked to better health and increased overall happiness, especially as we get older, according to a new review of studies by Michigan State University involving almost 280,000 people. “Investing in the most meaningful and important friends and keeping them close reduces stress and anxiety and makes us feel good,” lead researcher William Chopik says. “Through this, we become more joyful and healthier over time.” Who doesn’t heart that?…

Retro Kicks Get a Remix We just can’t get enough of polished sneakers, and the newly revamped (and gilded) Nike Classic Cortez styles feed our craving. This year marked the shoe’s 45th anniversary, so Nike is releasing it in a slew of updated colors. “The Cortez is an icon because the design is simple and sleek,” says Andrea Corradini, a senior product director at Nike Women’s Sportswear. And while the brand may freshen the paint, “it always keeps its timeless look and feel.” Tartan Up! Plaid is back in a big way, and an elevated version of the print is appearing in activewear to make even our most basic leggings feel refined. Go for a version with dark undertones and extralarge checks to give the preppy pattern a sporty effect.…

Scan for more beauty tips! THE GOLDEN RULE OF GROOMING: Before you shape or shade your brows, find a length that flatters your face. “Brow aesthetics may change over the years, but what never changes is where an attractive brow begins and ends,” says Mally Roncal, a makeup artist and the founder of Mally Beauty . To find the start of your brow, “hold a pen vertically against one side of your nose,” says Kristie Streicher, a brow expert and co-owner of Striiike in Los Angeles. “Where the pen intersects the brow is the start.” Tweeze any hair between your brows’ starting points. If your brows begin wider than their prescribed starting points, narrow the gap by shading in with a brow pencil, using hairlike strokes. To determine your…

THERE’S SCIENCE BEHIND the wave of euphoria that washes over you on a good hair day. “It can make you feel in control, which causes confidence to swell,” says Vivian Diller, Ph.D., a psychologist in New York City. And that burst of self-esteem flows through your entire body. “A positive outlook can contribute to physical changes that improve longevity, like a slower heart rate, better circulation, and stronger immunity,” Diller says. Plus, the effect can be contagious: When you exude good vibes, others perceive you as bolder and stronger, she says. One way to score radiance? Use a deep-conditioning gloss in the shower to amplify your hair’s color and shine.…

DO PRINTS Eye-catching patterns enliven your activewear and spruce up basics. (Jamie, 37, blogger) REACH NEW HEIGHTS Pair high-waisted leggings like these with a breezy crop top, and you’ll be ready for anything. (Lacee, 33, personal trainer) ADD A SPIN Personalize a muscle tee with funky shades and a touch of attitude. (Elizabeth, 28, studio manager) UP YOUR GAME A red-hot topper or a detailed bra brings instant pizzazz. (Ali, 27, social media manager) ZIP IT! After this sweat fest, you’ll definitely need one of these shells to beat the chill if you drench-and-dash home. From left: Sweaty Betty Light Speed Bomber Jacket ($133, sweatybetty .com). Tory Sport Chevron Track Jacket ($168, torysport.com). Adidas Floralita SST Track Jacket ($70, adidas.com). SCAN TO SHOP! Download the free Love My Shape app…

IT’S NO WONDER WHYstair workouts are a coach fave—they make for exceptional conditioning. And the beauty is that you don’t need sky-high flights or bleachers to net their magic. “You’d be surprised by the high-intensity training you can get right on your front stoop,” says Hannah Davis, a strength and conditioning coach and the creator of Body by Hannah online fitness programs. “You can add a challenge to almost any move you do on flat ground, improving your power, cardio capacity, and agility,” she says. Simply bounding up steps is a hit of plyometrics— which burns an unreal 484 calories in half an hour—while the tiered levels let you go superlow for things like single-leg squats (since your raised leg can go down below your platform). And switching things up…

Grill It for a Twist on Caesar Salad Remove the outer stalks from 4 celery hearts. Drizzle the celery hearts with olive oil, then char them on a very hot grill or grill pan and set aside. To a food processor, add 1 egg yolk, 1 finely diced celery stalk, 1 smashed garlic clove, ¼ cup grated Parmesan, 2 tablespoons lemon juice, and 1 anchovy. Process while pouring in 2 cups olive oil , then season dressing with salt and pepper to taste. Drizzle some of the dressing (store extra in the fridge) over grilled celery hearts and garnish with Parmesan and celery leaves. —Todd Pulsinelli, executive chef at Restaurant August in New Orleans Juice It for a Savory Granita Press 2 celery heads through a juicer and discard pulp.…

1/SMOOTH OPERATOR For perfectly silky sauces use the Cuisinart Smart Stick two-speed hand blender ($35, cuisinart.com). It purees right in your saucepot or bowl and has low and high speeds for the consistency you want. 2/LEFTOVER GENIUS Freeze extra sauce in single portions in the silicone Zoku Jumbo Ice Trays ($15 for set of 2, zokuhome.com). The plastic lid prevents smells from transferring and keeps sauces freezer burn–free. 3/DOUBLE DUTY The Le Creuset Multi-Function Pan, 2.5 qt. ($200, surlatable.com) is a handy twofer. Sauté fresh veggies in the cast-iron skillet, then toss them in sauce bubbling in the pan below; the skillet acts as a lid. SCAN TO SHOP! Download the free Love My Shape app and scan the page.…

Kristen Bell is a champion multitasker. During this interview, for instance, the actress and mom of two is talking on the phone, eating granola, and driving home after a busy day of filming her NBC comedy, The Good Place. Simultaneously, Kristen is planning out the rest of the day in her head, including a WARDROBE FITTING, PICKING UP HER KIDS from school, and MAKING DINNER, among a thousand other things. She squeezes in exercise the same way: “At work, while I’m RUNNING THROUGH LINES with my fellow actors, I’ll be leaning backward on a chair doing TRICEPS DIPS,” says Kristen, 37. “At home, when my kids and I are on a walk, and they’re meandering and looking at leaves, I’ll do LUNGES. I get it in however and whenever I…

BYE-BYE, JUNK FOOD “Growing up, if it wasn’t fles, I wouldn’t eat it. But one of my friends started a healthy-food delivery ser- wafvice, and she left me meals two or three times a week, and I felt so much better. That helped me understand how good food keeps you healthy.” “I have a tiny rider on tour. The two things on it are hummus and coconut LaCroix. They’re my go-tos for energy.” THE IMITATION GAME “My personal goal is to have toned Carrie Underwood legs, so I started working out with her trainer, Erin Oprea, when I’m in Nashville.”…