Índice para January/February 2016 em Shape

@Shape_Magazine @FitnessMagazine SCAN TO SEE WHATS TRENDING! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE. NUMBER OF SHARES WE GOT ON OUR CREAMY, CRUNCHY FLAT-BELLY SNACKS: 138,000 PWhen you want to eat light and right, head straight to the #ShapeSlimDown recipes on page 148. Then stock up on healthy 150-calorie treats—like this tangy orange smoothie or a cocoa-dusted Greek yogurt with raspberries and honey—to keep you on track. You can drool over them all at pinterest.com/fitnessmagazine. YOU INJoin our #ShapeSlimDown event to meet other goal-getters on the plan. Post your weight-loss progress, swap advice, soak up some cheerleading. It’s all happening at facebook.com/shapemagazine. BE OUR NEXT SHAPE-OVER SPOTLIGHT Tag @Shape_ Magazine in pics of yourself conquering your #ShapeSlimDown— whipping up a meal, banging out a workout—and…

Scan for more online beauty&style playbook SCAN TO SHOP! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE. Choose Your Lash Look LONG You’ll need a brush with plastic or silicone bristles, like Revlon Dramatic Definition Mascara ($9, drugstores). “The flexible material makes it easy to grab and coat every lash,” says Troy Surratt, a celebrity makeup artist in New York City. Hold the wand at the root of your lashes and do one clean sweep toward the tips for an even layer that’s not too bulky. Then use the very top of the brush (this deposits the pigment most precisely) to paint a few vertical strokes on the tips for an extra boost. Or consider Latisse (about $120, by prescription), a liquid formula you apply nightly…

SCAN TO SHOP! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE. Black is a tried-and-true slimmer. That we know. All black all the time, though, and you start to feel as if you’re forever in mourning. But how do you improve on the universal bodyloving staple? Designers have a fresh solution: Add white. The contrasty color combo, which you’ll be seeing all over fit fashion this season, offers levity, energy, brightness, and some serious shape defining. In fact, sporting B & W can be more flattering than covering yourself in total darkness. Take the workout wear on this page: White tights with black panels instantly slims legs; black sections on a whitetrimmed sports bra boost curves; and bold stripes on anything outline your figure. Another major benefit:…

It takes only a few key exercises and a handful of minutes a week to shape and maintain a solid core, says Jennifer Williams, a former professional ballet dancer and a Pilates instructor who’s the abs maestro behind this cinch-in-a-blink workout. Williams borrowed the best of ballet and Pilates to turn her supereffective technique into the Pop Physique studio chain. Thanks to her traditional background, Pop Physique’s barre routines are rooted in the classics (as in the familiar pliés and pulses), but each workout has a sexy edge to it (you’ll bend and twist in new ways). “It’s modern and fun,” she says. It’s also just the creative approach your tummy needs to stay sleek. The classes are typically an hour long and will work you head to toe, but…

INTENSITY Hard (RPE:* Shoot for an 8 or a 9 out of 10.) TOTAL TIME 30 minutes YOU’LL NEED A slam ball—most gyms have them. If you’re not sure of the difference between a slam ball and a medicine ball, ask a trainer so you make sure you use the right one. Williams recommends a six-to eight-pound ball for newbies and 10-to 12-pound ball for intermediate exercisers; if you’re advanced, go for one that’s a hefty 16 to 20 pounds. (Want your own? Find a slam ball for $30 and up at ragefitness.com.) HOW IT WORKS Complete the sixmove circuit three or four times, depending on how much time and energy you have, for a sweaty workout that will torch more than 250 calories. Beginners, start slow, use a lighter…

Scan for more online. Scientists, after extensive studies, are finally beginning to fully understand the crucial effect that light has on our internal systems. “The light receptors in our eyes communicate directly with the brain, synchronizing the circadian clocks that affect our immunity, appetite, mood, energy, and even pain tolerance,” says Charles Czeisler, M.D., Ph.D., the director of the Division of Sleep and Circadian Disorders at Brigham and Women’s Hospital. Exposing yourself to the right rays at the right time has a huge impact on every aspect of your health. The Light-brain Connection When light enters your eyes, it’s transmitted directly to a small cluster of brain cells in your hypothalamus, called the suprachiasmatic nuclei (SCN). Your SCN is your body’s master clock, says Dan Pardi, a researcher in the…

WE MISS TOMATOES! Winter is a cruel season for tomato lovers, like us. Thank the veggie gods for chef Amanda Freitag, the author of the new cookbook The Chef Next Door, who has a trick for making blah tomatoes succulent again. Halve each tomato, drizzle with olive oil, and sprinkle with salt, pepper, and thyme. Roast on a foil-lined baking sheet for 11∕2 to 2 hours at 300 degrees. (Heat concentrates their nutrients, so they become healthier, too.) Then enjoy witheggs, in pasta, or on sandwiches. 17OZ Amount of wateAmount water to drink a half hour before each meal in order to amp up your weight loss. Dieters who did so lost more than five times as much weight as those who skipped the sips. By filling your stomach, H2O…

SCAN TO SHOP! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE. 91 Number of bacteria types that could be lurking in your sweaty gym clothes. For t ting your duds home postworkout, choose paper instead of plastic: Plastic bags seal in moisture that promotes bacterial growth, while paper bags allow the clothes to breath, cutting down the funky odor SOURCE: Ghent University STEAL THIS MANTRA “Success is the sum of small efforts.” Denise Austin, fitness icon and creator of the 360° Plan, via Twitter @DeniseAustin SIP THIS FOR PEP Beet juice is making a play to be your go-to sports drink. Thanks to its high concentration of the compound nitrate, it can help you work out longer, according to research in the American Journal of…

Q&A “Is there a way to tweeze my brows to make my eyes really pop?” —Brittany, 30, Olathe, Kansas Yes! You want your brows to be full and long enough that they frame your eyes. That said, when the tail of your eyebrow grows too long, it can make you look sad and tired. And when your brows are overgrown at the arch, your eyelids look droopy. If that’s happening to you, tweeze or trim the very end of the brow and remove a few hairs below the brow at the arch. Then swipe a highlighter along the underside of the brow to reflect light. This will make you appear instantly refreshed. “One of my eyebrows is a rebel. How can I get both to match?” —Lori, 49, Malibu, California…

You probably don’t often think about cell turnover, but it’s an issue at the top of every derm’s mind, because this behind-thescenes process is what’s determining the quality of your skin. Ignore it at the peril of your complexion, experts warn. “The reason skin looks so amazing in your teens is that it doesn’t have mounds of dead cells on its surface,” says Neal Schultz, M.D., a dermatologist in New York City. “At that age, dead skin cells fall offevery 28 days. But by adulthood, some cells hold on for 40, 50, 60 days.” Not only does skin look duller from those old cells, but slower cell turnover also triggers less collagen production, which results in a loss of firmness and more wrinkles. If you’re going to add new purpose…

Scan for more online. You could retreat to the climate control of your gym this winter, but if you brave the same workouts outdoors, science says that you’ll end up with a better body. For starters, you’ll boost your metabolism the minute you step outside: When you exercise in tem peratures below 64 degrees, you increase the amount of calories you burn, according to a study at Maastricht University in the Netherlands. That’s because chilly temps trigger something called nonshivering thermogenesis. This means that your body isn’t so cold that it’s shivering, but behind the scenes, it’s stoking the metabolism fire to keep you warm. You’ll also torch more fat. Several studies point to the affect of cold on brown adipose tissue (brown fat), whose main job is to keep…

Shape Fitness Director Jaclyn Emerick Choose a cold brew over a cocktail postworkout. Sports dietitian Pip Taylor told me that beer doesn’t cause the same level of dehydration as liquor.” That woman next to you in your group strength class? She’s probably paying slightly different monthly gym dues than you. So if you haven’t tried to talk your way into a better membership deal, you should. I spoke with Jeanette Pavini, a consumer reporter and savings expert, and Pamela Kufahl, the director of content for Clubindustry.com, a website that focuses on the health club business, and both say there’s typically some wiggle room when it comes to mem bership prices at most gyms (but not at boutique studios—they’re a different story). Here are their top tips to help you through…

So what is it about the midsection that makes flab want to hang around it so much? You have a cadre of hormones always at the ready to usher fat into the most convenient storage units—that is, those in your core, close to your organs, explains Aaron M. Cypess, M.D., Ph.D., a researcher at the National Institutes of Health. But here’s the upside: You can manipulate your hormones and get them to work in your waistline’s favor. You’re about to learn how. Know Your Fat Hoarders They are cortisol, insulin, and testosterone. At normal levels, however, they don’t actually cause belly fat. It’s when their levels are consistently high that the flab gets stockpiled. “In fact, having belly fat is a key indicator of hormonal imbalance,” says Sara Gottfried, M.D.,…

Blend One Into a Dressing. “To a food processor, add a small knob of ginger (about the size of a garlic clove) and a cup of diced peeled apple; pulse several times. Add two tablespoons each of lime juice and fish sauce and a quarter cup of pomelo juice, and pulse a few more times. With the machine running, gradually stream in a quarter cup of olive oil, and blend until smooth. Season with salt and pepper. Add the pomelo segments to any salad, and drizzle with the dressing. Or you can add seafood or meat to make it meal-worthy.” —Wesley True Serve it as a topping for fish. “Peel and segment a pomelo, squeeze all the juice from the ‘skeleton’ that’s left, and set the segments and juice aside.…

Buy it boxed at the grocery store. To Get Stronger When you cook bones for hours along with acidic ingredients like vinegar and tomatoes, they break down and release more protein than they would in regular stock, which can be prepared in as little as 45 minutes without acid. That’s why a cup of boxed chicken-bone broth has nine grams of the muscle-building nutrient, while a cup of boxed chicken broth has one gram. Bone brothis rich in collagen, a type of protein that makes your skin smoother, helps form connective tissue, and works to heal bruises and repair injuries. To Soothe Your Stomach The collagen contained in bone broth also repairs damage in the gastrointestinal tract that can lead to bloating and food sensitivities, says Mark Hyman, M.D., the…

THE GOOD YOU DO FOR YOURSELF. What is your definition of pampering? For sure, there’s the bliss factor of indulging in a rich and decadent dessert, a lazy afternoon, some awesomely fabulous TV.... But consider: If the endgame of indulging is to reach euphoria, then we should also define healthy stuff—clean, fresh food; intense workouts—as being equally hedonistic as glorious fat, sugar, and Walking Dead marathons for the gratified, happy-as-hell way it makes us feel. These pages demo: Our Shape Slim Down (page 134) is a workout-and-eating plan designed to grant you your every desire: to feel fit, trim, energized, confident, invincible, and overall incredible, both physically and mentally. The sensation you get when goals are met, muscles are spent, and an exercise high is cranking is one seriously indulgent…

THE SHAPE SLIM DOWN Before you even begin to attack a weightloss plan, it pays to remember this: You are not fat. You have fat. Losing weight isn’t about blame or shame; it’s simply another achievement to accomplish, like training for a race or finally cranking out 10 pushups. Getting emotional about it or putting too much pressure on yourself makes the process even harder and ends up sabotaging your efforts. “Dieting is like any other skill— you have to buckle down and work at it,” says therapist Deborah Beck Busis, Ph.D., the diet program coordinator at the Beck Institute for Cognitive Behavior Therapy and a coauthor of The Diet Trap Solution. “As long as you act in a smart, reasonable way, you’ll ultimately get where you want to be.”…

What you need to know about the double back side alley-oop rodeo, a truly vertiginous halfpipe trick (google it), is that Elena Hight, 26, was the first to stick it. The former gymnast has been one of snowboarding’s most mesmerizing aerialists since age 13. As this two-time Olympian preps to take on the laws of physics yet again at the X Games in January, we learn what makes her tick. How did a girl from Hawaii end up on the slopes? My family relocated from the beach to the mountains when I was 6, so the first thing my surfer dad did was teach us to snowboard. Still, I hate the cold. What’s your training like? Usually I’m on the mountain for two to five hours a day. The rest…

HEAT UP YOUR V-DAY Oysters not doing it for you? How about this to generate some chemistry: Spritz on perfume, apply a little makeup, pop a candy, take a deep breath, and smile at yourself in a mirror. Women who did this ritual got a big boost in their desire after just four days, according to the Revlon Love Study. Hey, whatever works. They even experienced other happy side effects, including more energy and increased self-confidence, so you may want to keep it up long after you’ve tossed out the flowers. 89% How much more likely a fit woman is to become obese if her husband does first. The good news: Other research shows that if you start hitting the gym in an effort to lose the love chub, it’s…

SCAN TO SHOP! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE. Freezing temps, wind, indoor heating—right about now your lips need all the hydration they can get. Suddenly, lipstick feels too drying, yet clear balm is a little boring day in, day out. Enter the tinted lip treatment. It’s packed with hydrators, healers, and just enough pigment to give lips impact. Wear one alone for a subtle hit of color, or layer it with lipstick when you want to go beautifully bold. 1. SHEER STRAWBERRY Aerin Rose Lip Balm ($30, aerin.com). 2. DEWY PEACH Kristofer Buckle Luminous Tinted Lip Balm in Hug Me ($40 for three, beautys mostwanted.com). 3. CHERRY BOMB Bliss Bang! Pow! Balm! Tinted Lip Balm in Get Berried Away ($20, kohls.com). 4. PLUMPING NEUTRAL…

SCAN TO SHOP! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE. Because I’m obsessed with shrinking my pores! And I have a fun new tool in my arsenal. For years I listened to people rave about their Clarisonic, but I always brushed them off(couldn’t resist). I did try one—and a multitude of other face brushes—but ditched it after a week or so when I started to break out. (My 6-year-old boys now use them all to play car wash with their Hot Wheels.) Then recently I met the Clarisonic company cofounder Dr. Robb Akridge, who ever-sodelicately suggested that perhaps I’d been a wee bit aggressive with my brush in the past. Like, just maybe I shouldn’t use the firmest bristles on the highest setting withan exfoliating facial…

SCAN TO GET THE LOOK! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE. 1 COZY CAP The Pearl Izumi Thermal Run Hat is lined with a brushed fabric that holds more warm air against your head. ($25, pearl izumi.com) 2 OVEN MITTS Tiny silver dots inside the sweat-wicking Columbia Trail Summit Running Gloves reflect heat from your hands back to your skin, and touch screen– friendly fingertips let you drive your playlist. ($40, columbia.com) 3 SMART THREADS It may seem flyweight, but the Nike AeroReact Pullover is made of special fibers that close to trap warm air and open when you sweat, drying you off. ($110, nike.com) 4 A TOUGHER PUFFER The insulation in the New Balance NB Heat Hybrid Vest was originally designed for the U.S.…

You’ve probably noticed them at the gym and just figured they were medicine balls. But discover the toning tricks that only slam balls can do and you’ll be hooked on this cardio-strength miracle worker. Unlike other exercise balls, slam balls are made for both weight lifting and throwing and are built to take a beating with a little bounce rather than a thud. That rebound helps give your reps a faster rhythm and a fiercer fat burn. Slamming is simple: Pick up the ball, raise it overhead, and throw it back to the floor with as much force as you can muster, explains trainer Curtis Williams, a former National Football League player and an Under Armour performance trainer in New York City who uses slam balls with many of his…

You (yes, you) have the perfect body for running. The unique human physique—long legs, Achilles tendons for shock absorption, and a special head-stabilizing ligament in the neck—makes you born to run, evolutionary biologists say. Now you just need to put your heart into your stride. Here’s how. For Newbies: Think Small Many beginners feel pressure to go farther or faster ASAP, but those who take baby steps— increasing their speed or distance by no more than 10 percent a week—tend to enjoy themselves most, says Andrew Kastor, the head coach for the ASICS Mammoth Track Club. “Don’t take it so seriously,” he says. “It’s just putting one foot in front of the other.” It also helps to reframe each new challenge against a scale of other accomplishments, says Jes Woods,…

TIP Turn this marinade into salad dressing by adding two tablespoons of water. Pork Tenderloin With Pomegranate and Dates Serves: 4 Active time: 10 minutes Total time: 60 minutes 2 tablespoons pomegranate juice 2 pitted dates, plus more for garnish 1 tablespoon fresh thyme, chopped 2 garlic cloves, roughly chopped 1∕4 teaspoon red pepper flakes 1∕4 cup diced shallots 1 tablespoon Dijon mustard 1∕2 teaspoon kosher salt 1 teaspoon black pepper 2 tablespoons extra-virgin olive oil 11∕2 pounds pork tenderloin 1∕4 cup pomegranate seeds 1. Preheat the oven to 425°. To a food processor, add pomegranate juice, dates, thyme, garlic, red pepper flakes, shallots, mustard, salt, pepper, and 1 tablespoon olive oil; pulse until smooth. Place pork in a 1-gallon ziplock bag, and pour all but 2 tablespoons of marinade…

Edamame Stir-fry With Miso This veggie dish is loaded with healthy plant-based carbs for steady, long-lasting energy. Thanks to the edamame, it’s also packed with protein to keep you feeling full and satisfied. Get the recipe— plus three simple and delicious variations—on page 154. Ingredients A QUICK SEAR LOCKS IN JUICES SO THAT THE CHICKEN BREAST IS PERFECTLY TENDER AND MOIST. Tarragon-Lemon Chicken and Mushrooms The protein in this meal will help you repair and build lean muscle to keep your metabolism revved. The creamy mushroom sauce gives depthand richness to the chicken without adding many calories. Get the recipe— plus three simple and delicious variations—on page 154. Ingredients GRAIN SALADS TASTE GREAT WARM OR COLD. PACK ANY LEFTOVERS FOR A HEALTHY NEXT-DAY LUNCH. Farro With Greens, Beets, Walnuts, and…