Inhaltsverzeichnis für October 2017 in Shape

PERSONAL BEST TOOLS AND INSPIRATION • Join our Facebook Group at shape.com/bestgroup for 24/7 squad support • Sign up for our newsletter at shape.com/bestnews for a game plan • Share your wins on social using #mypersonalbest Show Us the Love Love your shape? Upload any photo and add the Love My Shape sticker (in three fun colors!). Share your body loving photo using #LoveMyShape for the chance to be featured here within the pages of SHAPE! Scan here to accessorize your photo now. Introducing #SHAPEsquad Our brand-new section makes its debut in this issue! Discover the latest trends and real-life moments from all over the country. Inspired? Look out for the Love My SHAPE, Waterproof and Scan to Shop icons to scan for more motivation or to shop!…

The Happy Workout SCIENCE SAYS TO LOOSEN UP your definition of exercise. When women pursued activities that made them happy—biking in the park, playing volleyball, chasing their kids—Smade without focusing on intensity or duration, they were more active than those with stricter views on exercise (for example, it only counts if it lasts at least 30 minutes and makes you sweat profusely), a new study in the journal BMC Public Health finds. Researchers believe that’s likely because the first group made exercise fit in with their daily lives; they didn’t think of it as a separate, scheduled time commitment. “There are an infinite number of ways to move, and all of them are valid,” says Michelle Segar, Ph.D., a coauthor of the study. She recommends finding feel-good options (if you…

Finally, a satchel that inally pairs with a shift or spandex. Street-chic Activewear Target is launching JoyLab, a new fashion and performance active brand guaranteed to become a staple of your weekend wardrobe. The wallet-friendly line ranges from $15 to $50 and is inspired by eclectic street style, so you can try a slew of bold trends. Our favorites? This sleek color-blocked set, available in October in sizes XS to 4X. Slay in Gray The tailored sweatshirt, an elevated version of the humble hoodie, makes your off-duty look a notch smarter. The reimagined pullover is designed to flatter and turn heads, without forgoing the com fort and heathery hue you love. Go for a style with a more fitted torso and exaggerated bell sleeves like Carbon38 Sydney sweatshirt ($195, carbon38.com).…

Perhaps your notion of a primer is limited to something you layer on before foundation so your makeup glides elegantly onto your skin and stays all day. And you’re not wrong. In fact, primers were created back when cosmetics were heavy and cakey and needed some extra slip. But these days, with more advanced technology and formulation, the primer has evolved into a beauty wunderkind, taking on all kinds of new skin-boosting functions— and turning into the active woman’s best pregame beauty trick. PRIMER GOALS The purpose of a primer has always been to smooth the texture of your complexion by filling in fine lines and pores so makeup goes on nicely and lasts, says Derek Selby, the global ambassador for Cover FX. “The molecules in a primer are large,…

COLOR 1/ Eyeliner pencil Burt’s Bees Nourishing Eyeliner ($10, drugstores) Eco-friendly eyeliner has arrived: This natural eye pencil made with jojoba and mango oil glides on totally smooth. It is ophthalmologist tested and won’t cause eye irritation, even if you wear contacts. 2/ Highlighter Sephora Collection Illuminate Palette ($28, sephora.com) Swirl together any combo of shades in this palette, and you’re in for megawatt sheen. The mix of peaches, bronze, and white flatters all skin tones, and the microfine pearls keep the highlighter from caking. 3/ Powder Chantecaille HD Perfecting Loose Powder ($65, chantecaille.com) Designed to withstand the scrutiny of highdefinition cameras, this mattifying powder evens your complexion without drying. “It erases shine, sets makeup, and doesn’t look chalky,” says celebrity makeup artist Carmindy Boyer. 4/Mascara Covergirl Total Tease Mascara…

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35-minute express workout As if boxing didn’t already pack a huge calorie-burn payoff, Rumble gym in New York City has remixed the usual rounds of punches to include high-intensity strength training so you’ll maximize your afterburn too. “I designed the workout to represent a 10-round fight that incorporates the science of boxing, HIIT, and metcon [metabolic conditioning],” says Noah Neiman, a Rumble cofounder and a Nike-endorsed trainer. Rather than go all 10 rounds with a heavy bag (Rumble uses a water-filled Aqua Punching Bag to cushion the blows), you start with three rounds of boot camp moves using dumbbells. These are followed by three rounds of punches and then two more rounds of boot camp, before finishing with another couple of rounds of punches. The result is like stacking two…

HAVING KIDS MEANS lots of repetitive moves (toting, lifting, pushing) that can tweak your alignment. But shoring up your postural muscles—the ones that get the most taxed doing all of the above—is actually pretty simple. You’ll want to do moves and stretches that counteract the imbalances you’ve created. Alycea Ungaro, owner of Real Pilates studios in New York City, suggests using a 2-to-1 ratio: “If you’re weak on your left side— maybe it’s the arm or hip you don’t use to carry your kid—do a side plank on your left arm, one on your right, and then left again to even things out.” (The same ratio goes for stretching, only the extra TLC is for your tight, overtaxed side.) And when you’ve got 10 minutes, do the drills at right…

1/MULTITASKING HAT The ultralightweight Ciele Athletics GoCap ($40,' cieleathletics.com) has wickin panels and breathable mesh that keep your head cool and dry.. A pliable brim makes it packa and machine washable. 2/COOL TOP Janji’s sweat-wicking fabric Vista Nepal Muscle Tank ($48, runjanji.com) is all business in the front, but a mesh inset in the back keeps air circulating. Plus, 10 percent of each sale goes to fund clean-water projects. 3/BE-SEEN VEST The Mission VaporActive Dynamo RunningVest ($90, mission .com) has added reflective details—key for early-morning and late-evening miles. Special high-tech fabric attracts and removes moisture vapor so you stay dry, while a water-repellent finish sheds rain on misty days. 4/LIGHT LAYER Wear the Tracksmith Van Cortlandt Long Sleeve ($72, tracksmith.com) alone on warmer days, or layer up when the temps…

Pickled fruit and vegetables brighten dishes and amplify their flavors, says chef Jacob Verstegen of LH Rooftop at LondonHouse in Chicago, who pickles everything from onions and sweet potatoes to cherries and blueberries. They also add a slew of health hits: The fermenting process in some pickling gives your food extra probiotics, helpful enzymes, and vitamins. Now, let's get started. First, make the brine Begin with a solution of two parts water, two parts white vinegar, and one part sugar, then add herbs and spices like peppercorns, pickling spices, or dill seeds. (For tougher vegetables, boil the brine.) Then add your produce, and refrigerate for anywhere from 30 minutes for thinly sliced veggies to a day for thicker pieces. Play with different fruits and veggies Sure, you can pickle the…

HIIT It Twice a Week High-intensity workouts can cutyour chances of breast ^ancer by up to 17 percent. "Vigorous exercise reduces body fat, which lowers estrogen levels and decreases the risk of developing an estrogen-sensitive cancer," says Carmen Calfa, M.D., abreast medical oncologist at the Sylvester Comprehensive Cancer Center at the University of Miami. "It also lowers the amount of insulin in the bloodstream—important because the hormone stimulates the survival and spread of tumor cells. And working out reduces inflammation and activates natural killer cells, two things that may protect against cancer. All it takes is 75 minutes a week of pushing yourself, Dr. Calfa says. You'll knowyou're in the right intensityzone ifyou can gasp out only afewwords at a time. An alternative is 150 minutes of weekly moderate exercise.…

RPE is used to gauge your intensity in cardio workouts. Here is what the numbers in our fitness stories indicate. RPE 1, 2 Very easy; you can converse with no effort. 3 Easy; you can converse with almost no effort. 4 Moderately easy; you can converse comfortably with little effort. 5 Moderate; conversation requires some effort. 6 Moderately difficult; conversation requires quite a bit of effort. 7 Difficult; conversation requires a lot of effort. 8 Very difficult; conversation requires maximum effort. 9, 10 Peak effort; no-talking zone.…

@Shape @FitnessMagazine SCAN TO SEE WHAT’S TRENDING! Download the free Love My Shape app and scan the page. Reboot Your Smoothie It’s fall, so it’s time to transition to a new favorite blend like caramel apple, pumpkin pie, chai tea, and cinnamon. The 16 quickie recipes are at fitnessmagazine.com/fallsmoothies . LET’S GET THE PRETTY STARTED! Introducing our Look Fab in 5 video series—a fun, fresh way to pick up the latest primping skills. Head to shape.com/ fabin5 for simple beauty tutorials on trending looks like holographic makeup, graphic liner, blue eye shadow, and more. You Look Fantastic Cover star Gina Rodriguez shows she’s got the #LoveMyShape thing down on her Instagram. Pass it on! Use the hashtag to post your own plug for body positivity. 94,000 How many of…

Global Skin Care Finally, a beauty routine that makes you prettier wherever and whenever you travel. Pour Moi Réponse du Climat Day Creams ($35 each, pourmoibeauty.com) are formulated specifically for desert, temperate, polar, and tropical climates, so your skin receives what it needs upon arrival. They all have the same quality hydrating ingredients (humectants, emollients, and/or waterpreserving occlusives) but at different levels, depending on the moisture in the air. And they’re TSA friendly, of course. FRIZZFREE WITHOUT THE FRY Straight hair, don’t care—now that the Remington SmartPro Straightener ($43, ulta.com) is able to prevent harmful sizzle. The tool’s smart-sensor technology adjusts automatically to the moisture level in your hair, supplying the perfect styling temperature every time—you can crank it up to a professional 450 degrees if your hair can take…

30 Min Women who ran for this long five times a week reduced cellular aging by nine years compared with sedentary individuals, a new study found. (Same goes for regularly biking 60 minutes or strength training for 75.) One possible reason: Exercise reduces the inflammation and oxidative stress that can shorten telomeres—the protein caps on the ends of chromosomes that prevent age-accelerating damage. SOURCE: Brigham Young University Make Your Breakthrough When you’re thisclose to clinching your goal, you’re most likely to lose momentum. It’s an odd mental glitch. At this crucial point, the things that motivated you earlier on—like the body changes derived from exercising—become less effective carrots, so your drive plummets, says Olya Bullard, Ph.D., an assistant professor at the University of Winnipeg. A better motivator is to think…

Slip some cotton rounds into your powder blush compacts to keep them from crumbling if your bag takes a tumble.…

Shrink Large Pores The new blurring and filling formulas help minimize pores. Try Flower Beauty in Your Prime Pore-Minimizing Primer ($13, flowerbeauty.com), Guerlain Blurring Active Base ($40, sephora.com), and Benefit the Porefessional ($31, benefitcosmetics.com). Control Oil A primer with sebum-sopping properties keeps shine at bay. Try Urban Decay De-Slick Complexion Primer ($34, ulta.com). Address Aging Extra SPF is a must for naturally weathered skin. Try ZO Skin Health Oclipse Sunscreen + Primer Broad- Spectrum SPF 30 ($65, zoskinhealth.com) or La Roche-Posay Anthelios 50 Mineral Daily Tone Correcting Primer ($40, laroche-posay.us.com). Prep Eyes and Lips Products like NYX Professional Makeup Lip Primer ($7, nyxcosmetics.com) and Ardell Beauty in Her Prime ($11, sallybeauty.com) cut down on creasing. Calm Redness Look for a color-correcting formula that contains either skin-evening pigments, like Mally Beauty…

We often go into a workout with a goal like hitting a specific mileage or doing a certain number of lifts. Yet those goals are built on our assumed limitations, which we’ve likely left unchallenged. Rather than letting old habits tell you what you’re capable of, push past your outdated targets. Just start with some baby steps. Making incremental changes tricks your brain into working harder. If, say, you always warm up on the treadmill at the same speed, increase it by a small percentage. So if 4.0 mph is your standard speed, do it at 4.2 mph instead. As you move into the strength part of your workout, pay attention to how you’re feeling at the end of each set instead of automatically stopping when you reach 10 reps.…

We asked celebrity trainer Shaun T to fill a tough order: Build a compact workout that gives your body every possible benefit. And he sure delivered. The man whose brand is Insanity says it’s really all about accessibility. “My overall message is helping people transform without barriers,” he says. “That’s the reason you won’t need any gear here—you’ll use just your body weight. And you will still kick your own butt.” The key is that these exercises are compound and the reps are nonstop. “I like to put ab strengthening into every single move,” he says. So expect to feel that in your core as you’re hopping, lunging, squatting, and twisting. Same goes for those lower-body powerhouses, your legs. “It’s your largest muscle group, and using them in a workout…

Scan for more tasty ideas! More and more fit women are choosing vegan and vegetarian eating plans, driving their workouts with veggies, fruit, beans, nuts, and seeds. And it works. “Vegan and athlete don’t seem like they should go together, but a lot of people are surprised to find that plant-based eating improves their performance,” says Matt Frazier, a coauthor of The No Meat Athlete Cookbook In a study at Arizona State University, vegetarian and vegan endurance athletes had better cardiovascular fitness than—and were just as strong as—meat-eating athletes, perhaps in part because these diets are typically higher in healthy carbs, says study author Heidi Lynch, Ph.D., R.D.N. Vegan and vegetarian runners also eat better overall, other research shows. “When you train hard, you burn more energy and put…

They may not be exotic discoveries on their own, but put cauliflower and walnuts together, and they transform into a nutty, rich, and deeply satisfying dish. Plus, the pair is packed with health benefits few can match. "The sulforaphane in cauliflower, a powerful antioxidant, works with the mineral selenium in walnuts to keep your cells healthy," says Brooke Alpert.HD.N., the author of The Diet Detox. This creation from Dominic Rice, the executive chef of Calissa in Water Mill, New York, proves the flavor point perfectly—and in vivid colortoo. ROASTED CAULIFLOWER & WALNUTS WITH YOGURT-CUMIN DRESSING Serves: 6 Active time: 30 minutes Total time: 50 minutes 1 head purple cauliflower 1 head orange cauliflower 1 head green cauliflower 6 tablespoons olive oil 1 teaspoon kosher salt, plus more to taste Freshly…

Although her entire career could be seen as a series of marathonsshe has flown from South Africa to Sochi to report breaking news and has interviewed everyone from Barack Obama to Taylor Swift— Amy Robach had never entertained actually running major miles until last spring. “I agreed to run the Shape Women’s Half-Marathon as a relay with a friend, but when I hit the seven-mile mark, I didn’t feel like stopping,” she says. This aha moment triggered a commitment to her health that caused her to rethink her diet and exercise routine and become an advocate for change. Back in 2013, Amy was famously diagnosed with breast cancer after an on-air mammogram. “I’d been giving speeches around the country about taking health seriously and being aware that cancer doesn’t discriminate,”…

If you know me, you know that I wear red lipstick. Not the same extra-strength, crayon-like matte that I wore in my 20s—the formulas have evolved, and so have I (see photo above). When I’m not in a red mood, though, I love to experiment. I’m both a loyalist and a detective when it comes to beauty, and when I try a new product and see real results, it’s a revelation. I’m not the only woman who feels this way. In fact, we know that Shape readers products(thanks, market research!), likely for the same reason. Part of the beauty of, well, beauty is that moment of discovery. It’s finding the one new lipstick,blush,tool, or treatment that makes you just a little smoother, sexier...more alive. So we want to make sure…

Nuke Your ’shrooms Turns out, it’s one of the healthiest ways to prep mushrooms, a recent study from Spain finds. “Shorter cooking times, like with microwaving, are best for retaining nutrients,” says chef and dietitian Katie Cavuto, R.D.N. “Plus, it concentrates the umami flavor.” She suggests cooking thinly sliced button, cremini, and portobello mushrooms in a tightly covered bowl for two to three minutes, stirring halfway through. Add 30-second increments if needed, then season with salt and pepper. Blue Is the New Superfood Those bright-blue bowls popping up at smoothie shops look artificial, but they are far from it. They get their intense color from Blue Majik, a powdery extract of spirulina (a nutrient-rich algae) that packs B vitamins and antioxidants. “To get an energy boost, add a teaspoon to…

This Jacket Has Good Karma Join the green-piece movement in workout wear: Adidas spins trash into treasure, like this 100-percent-recycled-poly Stella McCartney for Adidas Adizero Running Jacket ($180, adidas.com), and recently the brand has teamed up with Parley for the Oceans to collect and reincarnate those littered plastic rings around six packs into a line of Ultraboost sneakers. By the same token, shoemaker Vivobarefoot is using EVA foam made of overgrown algae harvested from freshwater sources for its (seafoam green) Ultra III running shoes ($75, vivobarefoot.com). Even your cold brew is being dredged: Activewear line Rumi X is turning used coffee grounds into sweat-wicking fabric for its colorful yoga apparel (rumixfeelgood.com). #*@%!! That’s a fourletter word for more muscle power. Exercisers in a study at Keele University in England who…

Take the time to give your face a proper rubdown when dabbing on your products in O the morning or evening, and you'll see and feel an instant upgrade. For the best effects, dipyourindexand middle fingers into a facial oil or a moisturizer, then massage the pressure point directly belowyour pupil along your orbital (eye socket) bone in a circular motion for 60 seconds to two minutes, says Gabrielle Francis, a chiropractor, an acupuncturist, and a licensed massage therapist in New York City. This motion increases blood flow and oxygen to the area, which "helps rejuvenate tired skin," Francis says. Couple that with the small endorphin rush you'll get from this simple act of pampering, and you're primed to look refreshed and feel revived.…

Red has never signified calm and tranquility. So when it’s the shade your skin has taken on, whether all over or in smaller patches, you need to act: "Redness is an indication that there’s inflammation in the skin and blood is rushing in to try to heal it,” says Joshua Zeichner, M.D., the director of cosmetic and clinical research in dermatology at Mount Sinai Hospital in New York City. The redness may be minor at first and easily covered with foundation, but like a smoldering fire, if you ignore it, things will escalate. For one thing, chronic redness— and the ensuing inflammation makes “skin age much faster,” says Julie Russak, M.D., a dermatologist in New York City. “Inflammation not only destroys your stores of skin-plumping collagen but also hampers the…

1/REDNESS ERASER Tend to get a little too flushed after HIIT? The Post-Workout Neutralizing Face Powder ($29, ulta.com) has a yellow tint that neutralizes crimson and reduces shine. 2/SKIN QUENCHER If we had our way, the Workout Face + Body Hydrating Spray ($14, ulta.com) would be stocked at every yoga studio so no one would need to look at cracked heels in downward dog again. 3/RUN IN THE SUN There’s truly no excuse to skip sunscreen when hitting the pavement. Workout Makeup Broad Spectrum SPF 40 ($30, ulta.com) boasts a blend of sunscreens suitable even for oily skin. And the moderate tint gives your skin an even appearance without clogging pores. 4/EYES ON THE PRIZE Bat your lashes right through your entire boxing routine. The Workout 24-Hour Mascara ($24, ulta.com)…

Scan for more motivation! Maybe it’s the boom in boutique gyms or all the Instagram eye candy that aerial yoga has stirred up, but acrobatic-inspired workouts are more plentiful, popular, and accessible than ever. This newest breed of routine incorporates classics like bungee cords, trampolines, and aerial silks in ways that make it easy to go aloft for classes, whatever your starting point. “The emphasis [in acro workouts] is on movement, strength, and— eventually—grace. With proper instruction, anyone can learn those skills,” says Lian Lebret, a cofounder of Body & Pole, an aerial studio in New York City. Plus, the exercise high of going aerial is next-level, so don’t be surprised if you’re smitten on your first fly. “When we discovered it,” Lebret says, “we couldn’t wait to share…

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“I make a frittata that has lots of veggies and enjoy it for postworkout breakfasts throughout the week. I pair it with roasted sweet potatoes that I make in advance for an ideal balance of protein, healthy fats, and carbs, plus plenty of fiber, vitamin C, potassium, and magnesium.” —Jessica Cording, R.D.N., the ownerofjessica Cording Nutrition in New York City “Top half an avocado with two tablespoons of hemp hearts and a sprinkling of sea salt for a perfect snack. The hemp is a great source of plant-based protein as well as omega-3 fatty acids, which help prevent muscle soreness.” —Stephanie Middleberg, R.D.N., the owner of Middleberg Nutrition in New York City “I’ve recently discovered and love lentil pasta, which gives you the satisfaction of eating pasta but with more…

New nut butters, fresh fruit, and unexpected ingredients like herbs and cheese mean you still get the sweet and creamy combo we all love, only it’s more sophisticated and flavorful, say David Frenkiel and Luise Vindahl, authors of the blog Green Kitchen Stories and the new cookbook Green Kitchen at Home. Their twists make for happy, healthy midday meals. Mix & Match Choose one (or more) from each category, and use good-quality, hearty bread. The Spread: □tahini □sunflower seed butter □nut butters: hazelnut, almond, cashew □seed and nut butter blends The Fruit: □fresh figs □berries □bananas □thinly sliced apples or pears □stewed fruit: cook any fruit quickly in a little water until it gets jammy, then sweeten with maple syrup to taste The Toppings: □dukkah or other spice blends □herbs…

BONUS For more great health and wellness content, go to shape.com/strive. There, you’ll find the tools, resources, and inspiration you need to live your healthiest life Frequent getaways with little stress involved—those are a couple ofthe perks of microvacations, trips that lasttwotofourdays. People who take these vacays tend to be happier, calmer, and more energized than those who rarely take time off, according to Jessica de Bloom, Ph.D., the author of several studies on the health benefits of travel. Shorter holidays also have distinct advantages over longer ones: Since you’re out of the office for only a short stint, you don’t have to do as much prep or catch-up work. Plus, whileyou’re gone, you fret less about whatyou might be missing, says Katie Denis, the lead researcher of Project: Time…

STAY THE COURSE “I have always had a close relationship with fitness. My dad was very into martial arts, so my sister and I were throwing proper punches and doing push-ups before bedtime when we were 4 and 5. I played sports my entire childhood. In college for acting, I got certified in stage fighting by the Society of American Fight Directors. I had grown up watching Bruce Lee and Chuck Norris. What they did really fascinated me. Of course, this all translates to what I do now.” THINK OUTSIDE THE GYM “I’m a big proponent of home fitness, especially for people with crazy schedules like mine. I do online workouts with Zuzka Light and Heidi Somers—their routines keep me strong and agile.” SHOW YOURSELF THE LOVE “My son is…