Inhaltsverzeichnis für September 2013 in Shape

September 1 Hold on to that relaxed summer feeling by planning a fall getaway. One lucky reader and a guest will win a two-night stay at The cloister on sea Island, GA (a $3,000 value). The package includes their signature two-hour spa treatment and a one-hour hot-stone massage, as well as a daily lunch and fitness class. September 6 Three winners of this Live Well 360 accel bag (a $167 value) can tote their gear in style. Customize it to fit your belongings with its removable external straps that hold a yoga mat, an adjustable interior divider, four zippered pockets, and even a padded compartment for a laptop. September 10 These polk audio UltraFit 3000 in-ear-canal headphones (an $80 value) are moisture-resistant and come with different-size tips, so they’ll stay…

I’ve long been a fan of tennis ace Maria Sharapova, for both her unwavering competitive spirit and her winning sense of style. In my eyes, no player looks as smashing both on the court and off as Maria does—so it’s only natural that she’s gracing the cover of our annual fashion and beauty issue. See her looking fashionably fit and showcasing fall’s sexy yet sophisticated pieces on page 14. Then, to learn how she keeps her physique so sleek, flip to page 22. Whether you’re a superstar athlete like Maria or simply a super-busy everywoman, it’s no secret that you need a well-rounded diet to stay healthy and strong. But unfortunately many women don’t get enough nutrients from what they eat and drink. While the simple solution is to supplement…

1 {FIT FEST}> PUSH YOURSELF Are you tough enough to work out with SHAPE advisory board member Jillian Michaels? Find out at the second annual SweatUSA Celebrity Fitness Festival on September 21 and 22 at Caesars Atlantic City in New Jersey. In addition to high-energy classes with celebrity trainers such as Shaun T, the weekend includes fashion shows, new product demonstrations, and health seminars. For tickets and more info, check out sweatusa.com. 2 {KITCHEN AID} > BREW MASTERPIECE Coffee-loving fashionistas will fall hard for this limited-edition Nescafé Dolce Gusto Genio by Fiorucci ($139; dolce-gusto.us), which is adorned with the iconic Italian label’s funky pop art design. It makes single servings of 16 different beverages, including mochas, frothy lattes, and iced cappuccinos. And thanks to its slim profile, it won’t take…

Makeup PRIMER Laura Geller Beauty Spackle Supercharged Fortified Under Make-Up Primer ($30; laurageller.com) Besides creating a flawless canvas for foundation and extending wear by hours, this lightweight gel features a steel roller applicator that provides the bonus of a cooling mini-massage. FOUNDATION Yves Saint Laurent Le Teint Touche Éclat ($55; yslbeautyus.com) The perfecting power of the famous Touche Éclat highlighting pen is now in a foundation; its reflective pigments interact with your skin’s own tones to give your whole face a luminous finish. POWDER Chanel Les Beiges Healthy Glow Sheer Powder SPF 15 ($58; chanel.com) Definitely not your grandmother’s cakey compact! Ultra-finely milled powders make it supersoft, and lightre-flecting pigments impart a youthful radiance. BB CREAM Maybelline New York Dream Fresh BB Cream ($9; drugstores) Ideal for foundation-phobes, this multi-tasker…

It’s the color of love, passion, and danger…and it’s on fire this fall. How to paint the town red without overdoing this vivid hue du jour? Go for an eye-catching extra, like these fierce stilettos (left) or the glam bags and heels on the following pages. Paired with streamlined silhouettes in neutral tones (think: black, gray, and nude), each one provides plenty of heat—and just the right note of ladylike cool. ZIP CODE Giuseppe Zanotti Design heels ($795; giuseppezanottidesign.com) HOLE-ISTIC APPROACH L.K. Bennett heels ($495; lkbennett.com) DROP-DEAD DUO Anya Hindmarch bag ($1,350; anyahindmarch.com). Jimmy Choo heels ($695; jimmychoo.com). Pink Tartan pants ($295; pinktartan.com) THE ENVELOPE, PLEASE Ted Baker London clutch ($170; tedbaker-london.com). BCBGeneration top ($78; 800-223-7440). Rebecca Taylor skirt ($595; rebeccataylor.com) CONNECT THE DOTS Reece Hudson clutch ($1,195; reecehudson.com). Olcay…

Love running but hate the jiggle? You’re not alone: Nearly two-thirds of women experience breast pain during vigorous exercise, according to recent research published in the British Journal of Sports Medicine—and 17 percent of sufferers say the aches impair their ability to work out. “Breasts have limited support from ligaments and skin,” says study author Nicola Brown, Ph.D., a lecturer in health and exercise at St. Mary’s University College in England. “Movement can strain these structures and cause discomfort.” To ban the bounce, wear a sports bra that has thick, adjustable shoulder straps and separate cups. Find your perfect fit at shape.com/sportsbras.…

Want the burn of group cycling without the tush ache? Check out ElliptiFit (elliptifit.com), an LA-based class that uses—you guessed it—ellipticals to torch up to 500 calories in 45 minutes. The session includes sprint intervals and hill climbs to blast fat while sculpting your legs and butt. But the rest of your bod isn’t just along for the ride: During the upper-body segment, you’ll increase the resistance and focus on pushing the hand levers to target your chest, then pulling them to zero in on your biceps and back. Like a cycling class, the workout is performed to an upbeat dance soundtrack, and the instructor motivates you to crank it up. You’ll finish sweaty—and seriously pumped.…

Trendy If your closet is filled with Jessica Simpson–labeled pumps, you’ll want to snap up a few pieces from the fashion empress’s new set, Jessica Simpson Athleisure Apparel. Two of our faves: the moisture-wicking Chelsea tank ($24; Dillard’s) and the soft terry Chryssa sweatpants ($49; Belk). Edgy Go from down dog to downtown with Andrew Marc’s Marc New York Performance. Our mustbuy list includes this Billie jacket ($72), which has an antimicrobial coating to prevent odors from clinging, and the zipperadorned Abby leggings ($48; marcnewyork.andrewmarc.com). Classic Theory 38 brings a sophisticated feel to activewear with muted colors, clean lines, and sleek designs. Hit the gym in the brand’s Scale Podium sports bra ($75) and Dust CW Podium leggings ($85; theory.com/38); then toss on a wrap cardigan and you’re ready for…

You (yes, crazy-busy you) are not too busy to work out today. This routine—designed by Equinox’s Stephanie Vitorino, creator of the best-selling VBody DVD series—gets the fat-burning job done fast. The secret is plyometrics: explosive, high-intensity exercises. “These moves burn 10 calories a minute,” says Vitorino. “Plus, they improve your strength and boost bone density.” During this plan, you’ll do a plyo move for 30 seconds, march or jog for a minute, and repeat. Those recovery periods are key for catching your breath and preventing your form from faltering; but, because you never completely stop, the calorie burn stays high. Keep this routine in your repertoire and that to-do list will never get in the way of a sweat session again. (For details on the single-leg knee drive, see “Step…

Dishing With “Stiletto Chef ” Candice Kumai Candice Kumai, 31, believes food should be good, and also sensuous—sexy, even. Consider the cookbooks by the model-turned–Le Cordon Bleu–trained chef: Pretty Delicious and Cook Yourself Sexy. Kumai’s bubbly personality is familiar to many from appearances on Top Chef, Iron Chef, Cook Yourself Thin, and any of a dozen or so other shows, but these days she’s concentrating on developing recipes and philanthropic work with Future Fortifed—and on being a SHAPE contributing editor, of course. Here, she reveals her top three healthy-living essentials, plus diet details and the kitchen staples she can’t live without. 1 |FWBs (Foods With Benefts) “I try to eat only foods that I know will be good for my body, which I call ‘FWBs.’ And yes, chocolate, avocados, baked…

Elegant in shape and delicate in flavor, the pear is one of fall’s subtle delights—and with more than 3,000 varieties grown worldwide, there’s a type for every palate. The nutritional benefits are wide-ranging too, including enough fiber to supply a quarter of your daily needs as well as quercetin, a flavonoid linked to improved immunity, bone health, and weight loss. Here in the U.S., the crop is just starting to arrive at farmers’ markets, showcasing favorites like green Anjou (pictured above), red Anjou, Comice, Bosc, and Bartlett. Mette Williams, executive chef at Culina, Modern Italian in the Four Seasons Los Angeles at Beverly Hills and a former contestant on Food Network’s Chef Wanted With Anne Burrell, shares her tips for getting the most from this versatile fruit. SELECT Unlike some…

First there was the craze for quinoa, everyone’s favorite healthy swap for rice and pasta. Now the culinary spotlight has shifted to “ancient grains,” so-called because they are nearly identical to grains harvested in the days of early agriculture. These fiber-rich, nutrient-loaded powerhouses deserve a spot in your cupboard, says Dawn Jackson Blatner, R.D.N., a Chicago-based nutritionist and self-proclaimed “whole grains junkie.” Once found only in specialty shops, they’re now available in supermarkets and are showing up in products ranging from snack bars to smoothies. These grains are also great (and easy) to cook at home, says Blatner, and lend themselves well to sides, salads, and soups as well as a hearty breakfast bowl. Here, she gives the lowdown on five of her favorites. 1. AMARANTH Actually a tiny seed…

If a herniated (aka slipped or ruptured) disk is to blame for your lower back pain, antibiotics just might offer relief. A recent study in the European Spine Journal found that nearly half of people with this common complaint, which occurs when the jelly-like substance cushioning your vertebrae gets pushed out of place, later develop a bacterial infection. According to researchers, a simple 100-day course of amoxicillin substantially reduced the anguish for up to 80 percent of sufferers by quelling the inflammation that exacerbates the ache. This med might be in order if you’ve had severe pain for at least three months, your MRI shows a damaged vertebra and swelling, and other treatment options have failed, says coauthor Claus Manniche, M.D., Ph.D., a professor at the University of Southern Denmark.…

If you’re having trouble conceiving, take a look at what’s on your plate. Women who got at least 25 percent of their daily calories from protein and less than 40 percent from carbs were four times more likely to get pregnant via in vitro fertilization (IVF) than those who ate a more starch-heavy diet, finds new research presented at an American College of Obstetricians and Gynecologists meeting. That translates to about 50 grams of protein per day, which is in line with the current dietary recommendations, explains study author Jeffrey B. Russell, M.D., director of the Delaware Institute for Reproductive Medicine in Newark, DE. A few patients in his practice even got pregnant without IVF after changing their eating habits, says Russell. “To create healthy eggs, you need a balance…

Q Should I tell my boyfriend exactly how many other men I’ve slept with? A/ It’s natural for new partners to wonder about past relation—ships, but it’s not necessary to get super-specific beyond disclosing your STD status (when you were last tested and if you’re carrying anything contagious). “Honesty is an important component of a good relationship, so it’s reasonable that each of you should provide some sense of how experienced—or inexperienced—you are,” says relationship expert Andrea Syrtash, coauthor of the new book It’s Okay to Sleep With Him on the First Date ($16; amazon.com). If your little black book is bulging but you’re ready to be exclusive, say something like, “I enjoyed being with other partners in the past, but now I’m happy just to be with you,” suggests…

Your outdoor space may feel like an extension of your home, but even the most well-tended patio or deck can have potential health hazards, from grill fires to itch-inducing plants. Use the following advice to stay safe. Know the Grill Drill Gas models cause an average of 7,100 home fires each year, according to the National Fire Protection Association; other types are responsible for an additional 1,200. To avoid charring more than the burgers, place your barbecue far from your house and any tree limbs or leaves. If you opt for gas, look for leaks by applying soapy water to the outside of the hose before each use. See any bubbles? It’s time for a service check. After cooking with coals, let briquettes cool prior to tossing. Watch Your Step…

SUSIE CROSSLAND-DWYER, 32 Personal trainer/gym owner in Cincinnati; SHAPE reader for 15 years Susie Crossland-Dwyer spent her youth kicking it on the soccer field, until she got cut from her high school team. Rather than mope, Susie signed up for cross-country. “Disappointments sometimes turn out to be a gift,” she says. “I realized how much I love running and knew it would be a big part of my life.” In fall 2001, Susie completed her first marathon, in Chicago. A mere month had passed since 9/11, and upon hearing chants of “USA!” she was struck by the sense of community along the course. “Being part of a crowd of athletes was so powerful, it gave me goose bumps for miles,” she says. Susie’s competed in six more marathons since then…

The best part of my yearlong shape-up effort has been finding fun new ways to eat healthfully. Finding fun new ways to work out? Not so much. Even though I hit the gym regularly to lift weights, run on the treadmill, and do yoga, my weight loss has become stagnant, ultimately affecting my motivation. My life coach, Kate Larsen, said it might help to wear a Fitbit pedometer to get a fix on how much I’m really in motion. Boy, was I shocked! Logging just 3,000 steps a day, I was closer to sedentary than active on Fitbit’s chart, and far short of the 10,000 steps experts recommend. Once I stopped pouting, I decided to put the disappointing results to good use by expanding my definition of “exercise.” First step:…

A CUT ABOVE Balance a racy midriff-baring style with straitlaced separates, like this cardigan and high-waisted pencil skirt. Nanette Lepore cardigan ($298; nanettelepore.com). Calvin Rucker bra top ($395; shopdari.com). Talbots skirt ($249; talbots.com). Nissa Jewelry rings ($7 each; nissajewelry.com). BEAUTY TIP Berry-slicked nails look rich and are especially striking when offset by teal and black. Try OPI Nail Lacquer in In the Cable Car-Pool Lane ($9; opi.com for salons). BEAUTY TIP The Conair Curl Secret ($100; drugstores)—a high-tech tool that draws sections of hair into a heated chamber—creates cascades of bouncy curls that last. SWING TIME Thanks to a fitted moto vest and minimal extras, yards of lace can easily go from day to night. Elie Tahari vest ($598; neimanmarcus.com). Tibi skirt ($495; tibi.com). Sportmax belt ($325; Sportmax, NYC, 212-674-1817).…

1 Miss Oops Rescue Sponge Tired of streaking deodorant all over your top (no matter how carefully you slip it on)? This specially formulated dry sponge lifts any white marks off with a simple swipe. It also works wonders on loose face powder, which can cling stubbornly to clothes and will smudge even more if you try scrubbing with a paper towel or tissue. It’s reusable and safe for all fabrics. ($10 for a 2-pack; missoops.com) BONUS: Also great for buffing up suede items that have become a bit grubby. 2 Protect Your Pumps Sole Savers You can thank Louboutin and his trademark red soles for raising the profile of shoe bottoms—and you don’t want to be caught with yours looking grimy or scratched. Enter Protect Your Pumps, a transparent,…

MARIA SHARAPOVA IS FLYING HIGH. Her loss at Wimbledon aside, the 6-foot-2 Russian-born athlete is the second-ranked, second-tallest, and highest-paid pro female tennis player in the United States. In person, though, she couldn’t be more grounded. Arriving at our SHAPE photo shoot dressed in an oversize herringbone t-shirt, cropped seersucker pants, and chic leather flats, she is the picture of low-key elegance. So much so that with her blond hair pinned up in a messy bun and her gold-flecked green eyes hidden behind a pair of tortoiseshell glasses, it takes everyone a few minutes to realize she’s in the studio. Fresh off a plane from London, where she was knocked out of Wimbledon in the second round, Maria answers the question on everyone’s mind: What the heck happened? “It was…

Melanie Acevedo It’s great when shooting a story about a party becomes a party, explains photographer Melanie Acevedo about her work on “A Shore Thing” (page 176). The setting (the Hamptons, New York’s popular vacation area) was beautiful, she says, the weather was nice, and the seafood dishes were delicious. “Everyone enjoyed eating and being together,” she says. “And the lobster rolls were fab!” Acevedo, who has also contributed to InStyle and Harper’s Bazaar, lives in Sea Cliff, NY, and takes yoga classes to stay fit. Stephanie Booth “Everyone knows that drinking or taking drugs can be a problem, but I was surprised to find out that virtually any pleasurable activity can cross the line into dependency,” says Stephanie Booth of researching her article, “‘Harmless’ Addictions?” (page 166). “Experts are…

Remember when the only gym you knew was of the jungle variety? It didn’t feel like work, but all that climbing and hanging torched tons of calories while strengthening your muscles. Return to recess with this rut-busting plan designed by Amy Bento Ross, a trainer in Norwalk, CT. “You’ll use a slide and a swing to do familiar toners, which engages more muscle groups than performing them on flat ground,” says Ross. “Plus, hefting your weight on the monkey bars and a bridge targets every inch of your upper body without dumbbells.” Crank out these moves midway through a park run or do them in place of a regular sculpting session—and put the fun back in your fitness routine. THE PLAN HOW IT WORKS Twice a week, do 3 sets…

STEP 1| PREP The perfect time to tweeze is post-shower, says Streicher. “Skin is supple then, so hair slips out more easily.” If you’re sensitive, numb the area slightly with a topical pain reliever, or try 1|Streicher’s Aforé Oil ($45; kristiestreicher.com), a blend of softening argan, aloe vera, and essential oils. Sit near a window (natural light is best for seeing fine hairs) in front of a regular mirror. “Magnification can cause you to overdo it,” says Streicher. “Oftentimes, hairs that look like they need to be tweezed up close are actually an essential part of your brow.” STEP 2| MAP To emulate Streicher’s signature feather style, which is full, long, and natural à la Brooke Shields, hold a pencil vertically against the inner corner of your nose (over your…

COVER UP LIJA jacket ($120; lijastyle.com) CAP IT OFF Lacoste hat ($40; shop.lacoste.com) SHIELD YOUR EYES Westward \\ Leaning sunglasses ($180; westwardleaning.com) CARRY ALL Under Armour bag ($115; ua.com) WHITE OUT Calvin Klein Performance tank ($44; calvinklein.com) CLOCK IN RUBR watch ($79; rubrwatchnation.com) SWING INTO ACTION Head racket ($210; head.com) SKIRT THE RULES Ralph Lauren U.S. Open skort ($98; ralphlauren.com) STEP ON IT Adidas by Stella McCartney sneakers ($125; adidas.com)…

When you’re trying to adopt healthy habits, go all in. People who change their diet and exercise plans simultaneously are more successful at sticking with both than those who focus on one first, according to a recent Stanford University study. “You initially devote a lot of time and energy to a new behavior, making it a top priority in your life,” says Abby King, Ph.D., a professor of health research and policy in medicine at the Stanford Prevention Research Center and the study’s lead author. “When you try to add another one later on, you don’t have as much motivation left to put toward it.” So revamp your workout routine and eating plan in one shot, and ride that wave of initial momentum all the way to Slimsville.…

At age 14, Erica Hosseini became the youngest person in history to make it to the finals of a pro surfing event. And it wasn’t just beginner’s luck: Since then, the 26-year-old has racked up six championships and at press time was vying for a seventh at the Vans U.S. Open in Huntington Beach, CA. We asked Hosseini to share her secrets for scoring a perfect 10: • Start on the sand Hosseini has some simple advice for novice surfers: “Get comfortable with pop-ups and paddling on land first—everything is 10 times harder in the water.” • Strengthen key muscles “Shifting your weight to break right and left in the water puts a lot of pressure on your hips, so I do exercises that work the muscles around them,” says…

TABLETOP Talk about a toning twofer: You’ll flatten your abs and firm up your butt in a minute or less with this double-duty tabletop move from Jay Cardiello. (When one version feels easy, step it up to the next level.) JAY CARDIELLO is SHAPE’s fitness editor-at-large and a personal trainer in New York City. Go to shape.com/blogs for more of his workout advice. BEGINNER BASIC TABLETOP Sit with knees bent and feet shoulder-width apart on the floor. Place hands beside hips on the floor, fingertips pointing forward. Lift hips and chest toward ceiling so that body forms a line from shoulders to knees [shown]. Hold for 30 to 60 seconds. INTERMEDIATE TABLETOP WITH LEG LIFT Get in basic tabletop position (see above) and lift left knee [shown]. Hold for 30…

POWER UP YOUR RUN Press a button before you start jogging and the Garmin Forerunner 10 ($130; garmin.com) calculates your speed and distance, then uses the digits to figure out how many calories you’re torching. GO THE DISTANCE Prepping for a century ride or half marathon? The training programs in the Polar RC3 GPS ($300; polar.com) will help you increase your endurance. MAKE A SPLASH Designed to track your location in open water, the Suunto Ambit 2 S ($400; suunto.com) is handy in the pool too: It monitors your heart rate and calorie burn while counting your laps. WIN AT WEIGHT LOSS The New Balance LifeTRNr ($70; nbmonitors.com) tracks your movement, making it easier to reach your daily activity goal (such as walking 10,000 steps). Plus, it takes your distance,…

TRIMMING CALORIES by using diet soda in your rum and Coke? Turns out this method of watching your waistline can leave you wasted. A study in the journal Alcoholism: Clinical and Experimental Research found that people consuming cocktails made with artificial sweeteners had breath alcohol concentrations that were 18 percent higher than those imbibing regular mixers —and were less aware that they were becoming impaired. “When you ingest a sugary drink, your stomach reacts as if it’s a food and works to digest it, which delays absorption into the bloodstream,” says lead author Cecile Marczinski, Ph.D., an assistant professor in the department of psychological science at Northern Kentucky University. “But zerocalorie beverages pass right through the digestive tract, delivering alcohol straight into your system.” She advises cutting the booze with…

Impulse Control If you’ve ever gone grocery shopping on an empty stomach, you know the result: a cart piled way higher than usual. Now research suggests that feeling hungry in the aisles affects not just the quantity but also the quality of the products you’re grabbing. In a Cornell University study, shoppers who had skipped a meal bought almost 19 percent more food overall and a whopping 45 percent more high-calorie items than people who were given a sensible nosh before hitting the supermarket. “When your body senses an energy deficit—even a very short-term one—you’ll instinctively seek out a big calorie boost,” explains lead author Aner Tal, Ph.D., a postdoctoral research associate at the university. That often translates to high-fat, carb-loaded items like chips, candy, and baked goods (aka junk…

This wrap is a star in the taste department, but many versions pack crazy calorie counts—upwards of 1,200!—courtesy of huge portions and high-fat fillings like sour cream. Make it at home, though, and you can bring that total down to around 370. Here’s a blueprint for a better burrito by New York City–based nutritionist Nicolette Pace, R.D.N. by ABIGAIL LIBERS STEP 1 BUILD A BETTER BASE Choose an 8-inch lowfat, whole-wheat flour tortilla (130 calories) with at least 5 grams of satiating fiber. STEP 2 GO FOR HIGHIMPACT CHEESE To add extra punch for fewer calories, choose a light version of a pungent variety like sharp cheddar (70 calories and 4.5 grams of fat per ounce) and stick with 1 ounce. Grate it thin so you get a taste in…

Do you show too much gum when you grin? An increasing number of dentists are using Botox as an easy and economical alternative to surgery or orthodontia.* “It relaxes the muscles that raise the lip, so it doesn’t lift as high when you smile,” says Gigi Meinecke, D.M.D., a Potomac, MD-based national instructor on facial injectibles and spokesperson for the Academy of General Dentistry. Expect to pay about $100 per session and to get treated every three or four months. A smile makeover is just one of the newer uses for this versatile drug. Here are five other common complaints it can help fix: EXCESSIVE PERSPIRATION Botox reduces sweating by at least half (for up to seven months) for 81 percent of people with hyperhidrosis. OVERACTIVE BLADDER If meds aren’t…

Inhaling flavored tobacco from a water pipe may seem more exotic than lighting up a cigarette, but it’s potentially more dangerous. New research in the journal Cancer Epidemiology, Biomarkers & Prevention found that levels of carbon monoxide, which can significantly raise your risk of heart attack and stroke, were 2.5 times higher in hookah users compared to those who puffed on cigarettes. Hookah fumes also contain more than twice as much benzene, a chemical that increases your chances of developing leukemia. If you’ve only indulged a few times, don’t fret: The damage from both nicotine delivery systems is cumulative, so the more you partake, the greater the risk, says coauthor Peyton Jacob III, Ph.D., a research chemist at the University of California, San Francisco. But if a hookah bar is…

46 Percent of patients who multitask by having more than one procedure at the same time. 350,000 Number of 30-to 39-year-olds who went under the knife last year. If you’re debating whether to schedule an appointment now or delay it for another decade, know that certain procedures, such as eyelid surgery to remove bags, work best on younger people. “Those who wait until they’re older will develop stretching and sagging that also needs to be repaired,” explains Gerald Imber, M.D., a New York plastic surgeon and clinical assistant professor of surgery (plastic) at Weill Cornell Medical Center. 813 Percent increase in the popularity of upper-arm lifts, which eliminate excess skin, since 1997. “Even women who work out regularly find it difficult to tone this area with exercise,” says Imber. A…

THERE COMES A TIME in every woman’s life when she realizes her childhood dreams are growing farther away in the rearview mirror. For me, it was just after my 36th birthday. Suddenly I was closer to 40 than 30, and I wished I had more to show for it (besides my three beautiful kids). What had I hoped to achieve? I wasn’t entirely sure. To figure it out, I decided to write down all the things I’d always dreamed of doing. Ironically, there were 40 goals when I finished, the last of which was “write a book.” The FabYOUList chronicles my adventures as I set out to conquer all 40 challenges by my 40th birthday. In living my list I did some cool stuff (like zip-lining and learning to surf)…

“I climbed Mount Kilimanjaro” isn’t how students typically respond when asked how they spent their summer vacation. But 17-year-old Samantha Cohen, who summited the 19,000-plus-foot peak this July, is no typical high school senior. Though she might be young, the straight-A student is already living the perfect embodiment of the SHAPE lifestyle. Her passion for physical activity began at age 7, when she enrolled in figure-skating lessons and began competing locally. Four years later, Samantha discovered dance—specifically jazz and ballet—and she was soon taking up to 12 classes each week. She even enrolled in a preprofessional dance program. However, when Samantha developed knee problems a year and a half ago and underwent physical therapy, she took it as a sign to take a step back. “I really enjoyed dancing but…

Prepare to drop the term “trouble zone” from your vocab. By targeting just a few body parts per session, you can zero in on each muscle group more than once during a workout. “That makes it easier to challenge it to the max, which gets you more sculpted,” says Natalie Yco, a trainer in Los Angeles. The break-it-up strategy also ensures that you don’t play favorites, preventing imbalances that can cause injury. Split sessions usually take more time per week than a full-body approach, but not with this program from Yco. Each plan focuses on either the front or the back of your body and takes 16 minutes max. Break away from your regular routine—and finally tone every inch. THE PLAN HOW IT WORKS Do each workout twice a week…

Caribbean Shrimp Skewers Fennel-Beet Salad Vinegar Slaw Grilled Stuffed Clams HEALTHY TIP: Use fresh produce—not fatty mayo—to enhance lobster’s rich flavor. Pink Champagne Granita Baked Crab Cakes HEALTHY TIP: Baking crab cakes instead of frying them slashes up to 88 percent of the fat and 59 percent of the calories. Mexican-Style Grilled Corn…

On the hit Showtime series Dexter, Aimee Garcia spends most of her on-screen time blissfully ignorant of her boss’s nefarious deeds (she plays the titular serial killer’s nanny). Offscreen, though, she knows all about the plot twists lurking in the eagerly awaited series finale—but she’s not about to spill. “Things really start spiraling downward,” hints the 34-year-old Chicago native. While we’re (ahem) dying to know how it all ends, Aimee is already looking ahead to her next role: playing a futuristic scientist in the 2014 reboot of RoboCop. She shares her tricks for staying slim and secure, plus reveals the sweet treat that makes the Dexter crew swoon. —MALLORY CREVELING "Working in Hollywood can really affect your self-esteem. But if you look at the iconic women of the past, like…

Maria Sharapova has one of the hottest bodies in tennis. And she works for it—on and off the court. The star athlete hits the gym nearly every day with Yutaka Nakamura, a trainer based in Sarasota, FL, and Tokyo. “A strong core gives Maria the stability and balance she needs to play, so we target those muscles in every session,” he says. Turn the page for the duo’s favorite middle managers and get a title-winning tummy without picking up a racket. THE PLAN HOW IT WORKS Three times a week, do 1 set of each move, then repeat the entire circuit once more. YOU’LL NEED A 6-to 10-pound weighted ball and a stability ball. 1 BALL SLAM Works core, butt, and legs Stand with feet shoulder-width apart and hold a…

THE BRIT FACTOR Thank you so much for featuring Britney Spears on your cover. I’m a huge fan and am always looking for her diet and exercise tips. I hope that you put her in the magazine again in the future. —VALERIE SMITH, PENNSYLVANIA Ms. Spears looked fantastic, and I love that she showed us her favorite workout routine. She’ll always be the number-one pop artist in my book; her music brings back such great memories. —MARY DEVICO, LOUISIANA My two favorite things: fitness and Britney Spears. I’m very excited about this issue. —KRISTIE HAGEMAN One hot mama—need to know where to get that awesome bikini. —DAYNA FURST Editor’s note: Britney Spears wore Deja Soleil Jezebel white top and Deja Soleil Crystal white bottoms ($90 each; dejasoleil.com). @britneyspears I just…

The forecast for fall hair: soft, cloud-like curls. To get this look, apply body-boosting mousse (try Pantene Pro-V Triple Action Volume Mousse, $4; drugstores) and a generous amount of heat protectant to towel-dried hair from roots to ends; comb through to ensure even distribution. Next, draw a side part and blow-dry strands smooth with a round brush says Dickey, curl expert and owner of the Hair Rules Salon in New York City. Holding a half-inch curling iron vertically, wrap 1-inch sections around the barrel from your temples down. Flip head over and run a boar-bristle brush over hair to add more body. Once right side up, further define curls by raking fingers through hair, then finish with a mist of setting spray, like Hair Rules Volumizing Hair Spray ($15; hairrules.com).…

FALSIE FASTENER With rounded tips that mimic the contour of your lashline, the Sephora Collection Bulls Eye Lash Applicator ($12; sephora.com) makes application of strips and individual lashes easier than ever. BROW TAMER Stiff, spiraled bristles on the Laura Mercier Eyebrow Grooming Brush ($10; lauramercier.com) coax even coarse hairs into place. SPLASH GUARD The flexible silicone Elf Studio Mascara & Shadow Shield ($3; eyeslipsface.com) fits below your lower lashes to catch any fallout. PRECISION PLUCKER The ergonomic design of Tweezerman’s Wide Grip Slant Tweezer ($22; tweezerman.com) provides ultra-targeted tweezing that’s great for newbies. LASH SHAPER The red pad on the Kevyn Aucoin The Eyelash Curler ($20; barneys.com) allows for easy alignment with lash roots, so pinching is a thing of the past. Bonus: It sets curls for hours.…

If you have only a minute to work out today, do a set of kettlebell swings. The seemingly simple move (see it at shape.com/kbswing) engages your core, shoulders, butt, and legs while burning up to 20 calories a minute. Plus, it boosts your stability, according to new findings from Danish researchers. People who performed the exercise three times a week for two months significantly improved their balance—notably the ability to regain it when they were pushed off-kilter. The main reason: Working against the sphere-shaped weight’s wobbliness strengthens your back muscles. Ready, steady, go! 18 Recommended kettlebell weight (in pounds) for women SOURCE: AMERICAN COUNCIL ON EXERCISE…

Unless you’re a pro athlete, “VO2 max” probably sounds like a formula you forgot from high school chemistry. Here’s a cheat sheet: The number is the amount of oxygen your body can use during physical activity. The higher it is, the fitter you are—and the easier a longer workout will feel. These three tips will take yours up a notch. 1/Push harder Intense exercise trains your body to use oxygen more efficiently. At least once a week, make your cardio a sprintinterval session: After a 3-minute warm-up, move as fast as you can for 60 seconds, recover at a slower pace for 60 seconds, and repeat for 16 to 20 minutes. 2/Take a supplement Human growth hormone, a substance secreted by the pituitary gland, has been shown to improve everything…

Dirt, sticks, and flying balls—oh, my! Sports put eyes in the firing line of all kinds of obstacles, resulting in 40,000 emergency-room visits per year. To safeguard your sight, wear protective glasses or goggles. Here are three new picks: SWIMMING Elongated lenses on the Aqua Sphere K180+ goggles ($25; aquasphereswim.com) improve your peripheral vision, ensuring you see other swimmers. RACKET SPORTS These impact-resistant Head Raptor glasses ($40; head.com) come with three UV-blocking lenses so you can change the hue based on the conditions and court. RUNNING & CYCLING A ventilated nose bridge on these Nike Vomero 12 sunglasses ($135; nike.com) reduces fogging, keeping your view of the road or trail clear, no matter how much you sweat.…

Follow these tips to turn your furry friend into your new favorite running buddy. • SIZE UP YOUR PUP “Most dogs between the ages of 10 months and 10 years that are not overweight can safely run,” says Brian Zanghi, Ph.D., a researcher in canine nutrition and exercise physiology. However, toy breeds—like teacup poodles—and those with short legs relative to their body size (think dachshunds) should stick with walking. • TAKE TIME TO TRAIN Prior to picking up the pace, your dog should master the heel, sit, and stay commands. (Download the free Purina Pro Plan P5 app for easy-to-follow training videos.) • FIND THE PERFECT PATH Sand can scratch the pads on your pooch’s paws, and asphalt may burn them, so choose either a dirt trail or a paved…

Standing in front of the fridge late at night… again? Your effort to resist temptation may be up against more than a pint of ice cream. New research in the journal Obesity shows that humans’ circadian rhythms increase our appetite for sweet, starchy, and salty foods in the p.m. and make us less hungry in the morning. The downside to this phenomenon: “These two natural tendencies can promote weight gain,” says lead author Steven Shea, Ph.D., a physiologist at Oregon Health & Science University. You burn more calories earlier in the day when you’re more active, he explains, while later noshes tend to go directly into fat storage (aka your hips). So what’s a girl to do? At night, reach for a lowcalorie snack like a banana. (Bonus: It contains…

IT’S CRUNCH TIME! It might be the greatest idea since muffin tops (the food, not the love handles): Take a brownie, ditch the heavy middle section, and focus on those crispy bits you find on top and at the edges of the pan. That’s what the creative minds at Sheila G’s have done with their Mint Chocolate Chip Brownie Brittle ($5; select grocery stores), which may have you swearing off brownie bottoms forever. At just 120 calories and 4 grams of fat per serving, they’re a treat you can bite into guilt-free.…

NATALIE MORALES 41, news anchor and cohost, NBC’s Today RISING TIME: 4 a.m. MORNING MEAL: A smoothie made with whatever she has on hand “Every night I throw a combination of produce—things like celery, red pepper, cucumber, mango, berries, and spinach—into my NutriBullet extractor, which is like a cross between a juicer and a blender. Then I pop it in the fridge, take it with me in the morning, and drink it when I get to the studio at 5 a.m., along with a skim latte. On breaks, I also munch on almonds or whole-wheat toast with peanut butter.” ALI LARTER 37, actress and author, Kitchen Revelry: A Year of Festive Menus From My Home to Yours RISING TIME: 7:30 a.m. MORNING MEAL: Protein, protein, and more protein! “My son,…

Healthy yet delicious meals played a key role in helping Kristi Ritchey, executive chef of the LA-based Greenleaf Gourmet Chopshop, shed 100-plus pounds in less than a year. Here, she shares one of the protein-packed (and seasonal) dinners that help her maintain her weight loss. SERVES: 4 PREP TIME: 10 MINUTES COOK TIME: 25 MINUTES 4 4-ounce chicken breasts salt freshly ground black pepper ¼ pound (about 3 to 4 ears) corn, husked 2/3 cup green peas 2 cloves garlic, minced 1 shallot, minced ¼ pound assorted wild mushrooms (such as chanterelle or maitake; portobello can also be used), thinly sliced ½ pound cherry tomatoes, halved 4 ounces nonfat plain Greek yogurt 2 tablespoons fresh lemon juice 4 ounces crumbled feta 1. Heat a grill or grill pan to high.…

A “senior” moment can happen at any age—who hasn’t misplaced her keys? In fact, a new poll from UCLA found that 14 percent of 18-to 39-year-olds are already experiencing the occasional memory lapse. Sharpen up with these scientifically proven tips. Go Greek Another advantage of following a Mediterranean diet, which includes lots of fish and olive oil: You’re about 20 percent less likely to develop memory problems, according to a new University of Alabama at Birmingham study. “The diet is rich in omega-3 fatty acids and a variety of vitamins and minerals that support cognitive functioning,” says coauthor Virginia Wadley, Ph.D. Aim for eight Hours of sleep, that is. Getting seven to eight a night will help you log ample deep sleep, which is crucial to storing memories for the…

1 GPS for the Soul Chart a course for a better mood with this new app from the Huffington Post. Simply place a finger over your iPhone’s camera lens to measure your heart rate. If you need to take it down a few notches, use the app to view short (five minutes or less) meditative guides or follow a “pacer” that helps slow your breath. COST Free! (itunes.com) 2 Stress Free Now Learn strategies to boost mindfulness with the Cleveland Clinic’s six-week online course, which includes daily emails and weekly hour-long lessons. It dramatically lowered the anxiety levels of participants in a new study. COST $40 (clevelandclinicwellness.com) 3 Wild Divine Play your way to a calmer disposition with a series of digital meditation games developed with the help of Deepak…

It gets short shrift, but staying hydrated is just as important as the rest of your health and beauty regimen: About 60 percent of your body is water, and being even mildly parched—a likely possibility, considering that fluid loss occurs throughout the day—may lead to problems such as fatigue, headaches, and weight gain. People who are active need to be extra diligent about sipping. The American College of Sports Medicine warns that failure to drink up before, during, and after prolonged exercise puts you at risk for heat exhaustion. Losing just 2 percent of your bodily weight from fluid, which can even happen during the cooler months, impacts speed and endurance. Drink More, Slim Down Regularly wetting your whistle may also help you reach your goal weight. Researchers from Virginia…

Whether you’ve struggled with your weight since childhood or have been lucky enough to eat what you want without gaining, the reality is that it’s going to get harder from here. While lifestyle changes such as long hours in the office and the demands of raising a family play a role in weight gain, biology is also at work. Starting in your 30s, your metabolism—in simplest terms, the rate at which your body utilizes calories—drops 2 to 5 percent per decade, explains SHAPE advisory board member Wayne Westcott, Ph.D., an instructor of exercise science at Quincy College. After menopause, it declines even faster. That means you need to burn at least an extra 40 calories per day or risk gaining at least 15 pounds of fat every 10 years. That…

Stephanie Merchant lived on processed food as a kid. After her dad died of a heart attack when she was 11, her mother, who had diabetes and high blood pressure, gave up cooking and fed the family SpaghettiOs and Little Debbie snacks. “Canned goods and microwave dishes were the norm for us,” says Stephanie. A chronic yo-yo dieter throughout her 20s, she slimmed down to 110 pounds for her wedding in 1994, and then began gaining again—especially after she and her husband adopted two girls, Brooke, now 12, and Kara, 8. “I was a busy mom, so I ate whatever was easy and fast,” says Stephanie, who struggled to juggle her family life and her job as a paralegal. By her 40th birthday, she’d packed on 50 pounds and topped…

WOULD YOU DO SIT-UPS IN BED at night for fear that the workout you did that morning wasn’t enough? Or head to a tanning salon after a day at the beach because your bronzed skin still seemed too pale? It might sound unusual, but activities like exercising, catching a few rays, or even shopping are capable of morphing into compulsions that can ruin lives. Similar to how alcohol and drug abusers crave the euphoric feeling they get from their substance of choice, a growing number of people experience a rush from doing a specific activity. With the exception of gambling, there isn’t a lot of research about so-called behavioral addictions. But what data does exist is alarming: For instance, a recent survey of more than 2,500 adults found that nearly…

Vinegar Slaw SERVES: 4 PREP TIME: 5 MINUTES (PLUS 30 MINUTES RESTING TIME) COOK TIME: 3 MINUTES 3 cups shredded napa cabbage 1 cup finely julienned carrots (about 2 large) 2 tablespoons cider vinegar 1 tablespoon sugar ½ teaspoon salt ¼ cup hulled sunflower seeds 4 scallions, thinly sliced 1. In a large bowl, combine cabbage, carrots, cider vinegar, sugar, and salt. Toss to coat, cover, and refrigerate for at least 30 minutes, allowing the cabbage to wilt. 2. Meanwhile, heat a small pan over medium. Add sunflower seeds and cook, stirring frequently, for 2 to 3 minutes or until lightly toasted and fragrant. Set aside. 3. Add scallions to chilled slaw and toss. Top with toasted sunflower seeds and serve. NUTRITION SCORE PER SERVING: 90 calories, 3g fat (<1g…