Indholdsfortegnelse for December 2015 i Shape

@Shape_Magazine @FitnessMagazine 4,153 Number of repins we had on our can’t-believe-it’svegan cookie recipes Thumbprints! Pecan balls! Chocolate peppermint cookies!—all of your festive favorites made butter-and-egg-free but still blow-your-mind good. Find the recipes at pinterest.com/shape magazine and get baking. GET THE HOTTEST WORKOUTS FREE! Tune in to SweatTV—our newest video channel— at fitnessmagazine.com/sweattv for free premium exercise videos from Fitness, Shape, and partners like FitStar, PopSugar, and Grokker. Target your abs, arms, butt, thighs—you name it—in as little as three minutes, follow a full-body fat-burning routine, and anything in between. Your December, Less Stressy Got 60 seconds? That’s all you need to ace the crazy this month. Follow us on Instagram @Shape_Magazine for healthy #HolidayHacks to whip up a fancy cocktail, fit in a round of HIIT, and get party-ready…

Smell Like A MILLION BUCKS The new miniature fragrances in the Bulgari Le Gemme Collection ($155 for the set, bulgari.com) look fit for your jewelry box, but you wear these gems a bit differently. Spritz on one of the six scents—citrusy Maravilla (citrine), woodsy Calaluna (moonstone), floral Ashlemah (amethyst), minty Lilaia (peridot), spicy Noorah (turquoise), or fruity-floral Amarena (tourmaline)—to suit your mood, or mix and match as the day goes on. Even better, these portable pretties slip easily into your travel kit or gym bag. SCAN TO SHOP! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE. The Grown-up Glam Mani For glittery nails with a little edge, sport this look from celebrity manicurist Julie Kandalec, the creative director for Paintbox nail studio in New York City: Apply…

MASH UP Slice open the Stokes variety, which is red-purple on the outside, to reveal a purple center whose color becomes even deeper when cooked. Just picture the splash it would make as a mash. FAB FRIES The Hannah(light brown skin) and Japanese (red skin) types are white inside and have a dry texture but a sweet taste. Try them in a hash or as ovenbaked fries, suggests Chris Romano, a global produce coordinator for Whole Foods Market. GET BAKED Jewels and Garnets may seem alike in shape and shade (and their dose of antioxidants), but that’s where the similarities end. For a nuttier flavor (à la butternut squash) that’s very sweet, go for the Garnet, which has slightly darker skin, Romano says. For a buttery bite, choose the Jewel,…

Q&A “I’m not into glitter. How else can I step up my look for New Year’s Eve?” —Jennifer, 46, Rowayton, Connecticut It’s all about a glamorous lacquered lip. It should be bold, shiny, and red. I feel as if red scares people, but it really shouldn’t. Everyone can pull off some variation of red in a glossy finish. And if you keep the rest of your makeup subtle—semimatte foundation, a soft blush, a touch of mascara—you’ll look glamorous but still natural. I like using a liquid lipstick; a lip gloss works, too. To make the color last, you’ll want to fill in your lips with a red pencil, paint on a thin coat of lipstick or gloss, blot, and then paint on a second thin coat. “How do I shift…

TIP Orange lips go best with peachy, rather than pink, cheeks. My grandma Gerry was, and still is, my beauty idol. In her youth, she was a model, which is how she met my grandfather, a dress buyer. She had bright blue eyes, Lucille Ball orange hair, and lipstick to match, which always made it easy to know which glass she had been using. A few years before she died, she com plained to me that her favorite Coty lipstick shade had been discontinued, and could I help her find a match? But while pinks and reds abounded, the orange options were really limited. I took one of her tubes to my friends at Three Custom Color Specialists, who whipped her up a perfect color-and-texture match (they'll do the same…

Dust off that spare in your garage: The tire—and not just the supersize variety you see being flipped at CrossFit—is having a moment as a multipurpose workout tool. “With a regular tire, you can do hundreds of moves that work every muscle,” trainer Amen Iseghohi says. He should know, having created muscle-searing group fitness classes that use the hunk of rubber as equipment at his Amenzone gyms in Arizona and California. Because a standard car tire weighs 15 to 30 pounds, it makes a nice sweet-spot load that you can lift, push, pull, and more , Iseghohi says. (You’ll feel invincible as you hold one to do the squat on the next page and also build some killer upper-body muscles .) Plus, rubber has give, making it a dynamic, low-impact…

640+ The number of calories you can burn per hour snowshoeing, according to research from the University of Vermont. Do you like being active outdoors? Then don’t sit it out just because there’s white stuff on the ground. “Snowshoeing is the winter version of hiking or trail running,” says Mark Elmore, the sports director for the U.S. Snowshoe Association (USSSA). Regardless of w hether you walk or run on snowshoes, you’ll torch more calories than you would pounding the pavement at the same pace, according to a study in the Journal of Strength and Conditioning Research. “That’s because you need to work harder and lift your legs higher to move through snow than across bare ground,” says exercise physiologist Declan Connolly, Ph.D ., the author of the study. And snowshoeing…

TIP For soft and creamy truffles, eat them immediately. If you want a firmer texture, chill them in the refrigerator for a half hour or more. Healthy Chocolate Truffles Makes: 12 Active time: 15 minutes Total time: 15 minutes 2 cups pitted dates (preferably medjool) 1∕4 cup raw cacao powder 1 tablespoon coconut oil, plus more to coat your hands 1 teaspoon vanilla extract 1∕8 teaspoon salt 1∕2 cup cacao nibs, crushed freeze-dried raspberries, matcha powder, or coconut flakes, or a mix of two or more, for coating 1. Add dates, cacao powder, coconut oil, vanilla, and salt to a food processor. Blend for 3 to 5 minutes or until dough is smooth. (If using a blender, scrape down the sides with a spatula and blend again, repeating until ingredients…

The pigments that give fruits and vegetables their vibrant color, called carotenoids, are antioxidants that lower your risk of heart disease and cancer and help protect your eyesight. To boost their benefits even more, toss your veggies into a salad and top it with an egg. A study at Purdue University found that people absorbed more nutrients from raw vegetables when they were eaten with eggs. Lipids (a.k.a. fats) in the yolks may help your body grab onto those carotenoids, the researchers found. Here’s one delicious way to dig in. Kale, Apricot, and Carrot Salad With Egg Serves: 2 Active time: 20 minutes Total time: 20 minutes 1∕2 bunch kale, chopped (about 3 heaping cups) 1∕2 cup dried apricots (about 15), quartered 2–3 shallots, peeled and sliced (about 3∕4 cup)…

Putting on a playlist does more than just set the mood. It can also make sex feel extra amazing. Certain tunes trigger a physical rush called a skin orgasm, according to a recent review in the journal Frontiers in Psychology. When Adele or Beyoncé hits a high note, it stimulates your autonomic nervous system, which controls your heart rate, skin temperature , and sexual arousal. As a result, your heart races and shivers shoot down your spine. Listening to powerful tunes also causes the pleasure and reward centers of your brain to release the feel-good neurotransmitter dopamine, adding to the thrill. Cue up these sexy tracks to heat things up between the sheets: “Set Fire to the Rain” Adele “Fallin’” Alicia Keys “I’ll Make Love to You” Boyz II Men…

“You have to continually challenge yourself to do one more rep until a buzzer sounds,” says Jesse Jones, Basecamp’s program director. Crushing your goal becomes the only task that occupies your mind. You made it to the gym. Great! But now, a little real talk: no zoning out. Just going through the motions during a workout could mean you’re cheating both your body and your brain out of the benefits of a good sweat—exactly the detox you need in a manic month. Yet, get your head into your sets and reps—and out of your daily to-dos—and suddenly we’re talking about a true mental cleanse that allows you to really push it and rev your burn, spike your fitness, and budge your muscles to the next level of sculptitude. “When you’re…

Nothing is more motivating than watching your progress unfold, right there on your wrist. What does taking 10,000 steps a day look like? For me it means walking to my morning workout, doing the workout, walking to the subway, navigating the underground labyrinth that leads me to my midtown Manhattan office, walking to meetings, walking to get lunch, walking down and around the halls to chat with Shape staffers, then getting back home via that same pain-in-the-butt subway route. How do I know this takes 10,000 steps (approximately 4.7 miles traveled)? My Fitbit tells me so, with a celebratory buzz and a congratulatory email. There was a time, let’s call it BFB (Before Fitbit), when determining whether I had moved enough throughout the day was a guessing game. Which seems…

SUIT UP, LEAN IN, KICK BACK These might just be our new work uniform. Polished, professional pieces by Aella, including the High-Waist Flare pants ($148, aella.co) shown here, wear like play clothes. Each style is made from the brand’s proprietary fabrics, which have the feel of your favorite yoga pants on the inside but look like they mean business on the outside. Plus, everything in the collection is machine washable, preshrunk, UV-blocking, and less than $200. Buh-bye, dry cleaners. Bling + boing = SNEAKER CHIC Holy sparkle! Wearing these sneaks is sure to get you in the holiday spirit—and light a fire under your sprints. The designers behind Athletic Propulsion Labs, twin brothers Adam and Ryan Goldston, started out with the idea of creating shoes that would not only give…

03 06 07 Plastic products stamped with these numbers inside the recycling symbol should be avoided. They contain two types of phthalates, di-isononyl and di-isodecyl, which can elevate blood pressure. Stick with stainless steel or glass food containers and water bottles whenever possible, and avoid putting any type of plastic in the dishwasher or microwave—heat causes the release of chemicals like phthalates. SOURCE: Hypertension You and Your Crew SMILES ARE VIRAL; SNEERS ARE TOO Mind your attitude, say researchers at the University of Florida, because rude behavior can rub off on those around you. “People tend to automati cally mimic the facial expressions, speech inflections, and postures of the people they’re speaking to. That sets the condition to ‘catch’ others’ emotions, both positive and negative,” says social psychologist Elaine Hatfield,…

The latest finger paints are grown-up and glamorous—and going to stick around for a while. “The deep jewel-toned hues of these purple and blue polishes create an elegant look for the holidays, but they also play into the rich and saturated trend for winter,” says OPI cofounder and brand ambassador Suzi Weiss-Fischmann. Meaning, go ahead and grab yourself a bunch of bottles to play with. Our picks are pigment-packed for the sexiest impact.…

THE FITBIT What better bling can you bestow than a wristband that could make anyone instantly well-thy? The Fitbit Charge HR (shown here, $150, fitbit.com) tracks all the essentials—steps, activity, calories, heart rate, sleep— 24/7 and flashes handy caller ID notifications on its display screen. We can’t think of a better gift that covers everyone on your long list, from newbie exerciser to all-out athlete. TOKEN Young at Heart or Headed to a Resorttreasures LITTLE PICKS THAT POP 1 TLC TO GO TriggerPoint Grid Mini Foam Rollers ($25 each, tptherapy.com each, com) supply big doses of soothing to anyone who could use a postworkout rubdown or a DIY foot massage. 2 GLAM SQUAD The Sonia Kashuk face brush set ($30, target.com) comes with all the tools needed to ace base…

The good news: Your ab muscles are notoriously hard to fatigue. The bad news: ditto. Right now, your abs are helping you sit upright and have been on duty throughout the day in a low-grade contraction. Which is all very well until you try to whip them into shape at the gym and seemingly no number of crunches can push them to the firming point, or “failure,” as pros like to call it. But shift the target of your toning ever so slightly and suddenly it’s a different story. Your new focus: the transverse abdominis, which is the Spanx of ab muscles. Unlike the rectus abdominis (washboard) and the obliques (along your sides ), it’s the only ab muscle that does a 360 around your waistline. Work your transverse, cinch…

BRING YOUR OWN GYM You can barely squeeze sneakers into your suitcase, so another piece of bulky gear is out of the question. To the rescue: the new Crossrope Burn set ($65, crossrope.com). The two weighted jump ropes (a four-ounce Agility cable for endurance and a one-pound Intensity cable for intervals) take up virtually no room, and you can use them anywhere, including rest-stop parking lots and your hotel room. Just seven minutes of jumping will torch 74 calories; keep it up for a half hour and you’ll burn at least 318 calories, enough to justify an extra mug of spiked apple cider. Download the Crossrope app (free, iOS and Android) for workout ideas. Pamper Yourself on the Plane These beauty picks will have you arriving at your destination radiant…

THE SONGS ELLIE WORKS OUT TO “Cheerleader” OMI “What Do You Mean?” Justin Bieber “Come on Over” Royal Blood “Love Me Again” John Newman “Grand Antenna” Fuse ODG, featuring Wyclef Jean “Bring the Noize” M.I.A. “My goal always is to get stronger.” Ellie Goulding’s hit songs, “Love Me Like You Do” and “Burn,” are tunes that your body instantly responds to. They’re the kind of tracks that get you grooving and moving before you realize what’s happening—which makes a ton of sense when you learn that the 28-year-old singer, who just released a CD called Delirium, is a workout fanatic. In fact, she is so passionate about exercise that she is a brand ambassador for Nike and even designed a workout for the Nike+ Training Club app that incorporates her…

During the eating and drinking season, there’s a lot of happiness in indulging on a grand scale. Then there’s there’ happiness the moment when your cravings reverse . Instead of getting psyched to dig into buttery mashed potatoes, you long for something fresh and restorative, something that will detox you back to feeling energized. This dishes, crafted byKelly Boyer, whose meal-delivery company Paleta, is based on farm-to-table ingredients, will replenish you with nutrients and repair the party damage. The recipes are so quick and easy that you’ll find yourself whipping one up anytime you hunger for something bright and light. Orange Salmon With Jeweled JeweleWith Citrus Quinoa x PERK UP YOUR SKIN PERK UP YOUR SKIN The omega-3 fatty acids in the salmon and the vitamin C in the oranges…

As a skier/model/surfer/skater/social media Phenom, sierra Quitiquit, 26, is getting big buzz yet defines an easy ID. Sometimes she’s skiing in Chile; other times, she’s walking the fashion runway in New York. we pinned her down for some Q & A as her aptly titled documentary, How Did I Get Here, is set to debut onitunes and Netflix this month. Fitness philosophy? I believe in “playing” instead of training. In-line skating is my new go-to (I love Rollerblade’s Twister 80s). What’s your workout? Most days, I pop off the bed for core exercises and then do yoga. If it’s winter, I’m skiing five days a week. Otherwise I’m in-line skating, skateboarding, or surfing. Spandex or sweats? Spandex—it shows off curves. Glam or grunge? Grunge is my glam. Why the jump…

Join the Resistance Cardio, and especially HIIT, may get all the buzz for its fat-melting magic, but research suggests that strength training alone can trim flab and also net you lean muscle. A study in Medicine & Science in Sports & Exercise found that exercisers who stuck with a toning plan lost fat and firmed up, while those who solely did cardio shed fat but didn’t gain muscle . Like HIIT, strength work outs help rev fat oxidation— the process that breaks down fat for fuel—says study author Clemens Drenowatz, Ph.D. “But while some people may not be able to sustain the cardio intensity required to change their body composition, they may be able to reach or beat the necessary resistanceexercise intensity.”…

You know that, in theory, working out can improve your mood, and yet you may find that the exercise high has been eluding you, that every rep, interval, and minute simply feels like a means to an end. If so, you’ll be particularly excited about this: Even if you’re not the biggest fitness fan, new scientific findings can help you get into that exercise happy zone and unlock body benefits you didn’t even know you were missing. Being a happier exerciser won’t just keep you coming back for more; it will spur you to do more. According to a study in The Journal of Applied Sport Psychology, sprinters in an upbeat mood performed significantly better than their nonpumped counterparts. “When we’re happy, our tendency is to want to achieve something…

You got plenty of sleep, and yet it takes Herculean strength to move from the mattress. If this is a typical morning for you, don’t blame it on laziness. Studies have recently confirmed the physiological reason behind your a.m. exhaustion: Your cortisol levels are out of whack. While we usually think of cortisol as affecting stress, it’s also responsible for making you feel alert and awake. Normally, as morning approaches, your level of the hormone begins to rise—gradually at first, to draw you out of the deeper phases of sleep, and then more dramatically, to help you pry your eyes open. This boost, known as the cortisol awakening response (CAR), is like a shot of espresso. Besides giving you mental energy, it also gets your body primed and ready for…