Indholdsfortegnelse for April 2016 i Shape

@Shape_Magazine @FitnessMagazine Abs Abs Abs ! We just loaded our SweatTV video channel with a handful of the hottest belly-flattening routines. There’s one for you, no matter what your workout style—Pilates, boot camp, HIIT—or how tight your time. They’re fast, supereffective, and above all free at fitnessmagazine.com/sweattv. TWITTER TALK Which Move Is Always in Your Workout? —@Shape_Magazine “Some form of plank, always. It might be a side plank or a rotational plank to strengthen my core and shoulders.” — Michelle Lovitt, @MichelleLovitt, exercise physiologist and author of Exercise for Your Muscle Type “Burpees! They tone your entire body, build strength & endurance, burn megacalories & require no equipment.” —Dempsey Marks, @dempseymarks, personal trainer and yoga instructor “Triangle pose is usually in my repertoire—a perfect balance of strengthening…

SCAN TO SHOP! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE. THE NEW BALM–SHELLS! Lip slick, frizz fighter, highlighter—there are few things Vaseline can’t do. Now the classic petroleum jelly is actually portable, thanks to these adorable new Lip Therapy Tins ($4 each, drugstores). The silver-dollar-size canisters let you pop the multitasking formula into your bag or even your pocket, so you’ll never be empty-handed when it’s time for a touch-up. Pick Your Spring Fling This season’s most tempting treat? Bite Beauty Amuse Bouche Lipsticks ($26 each, sephora.com) in 34 dreamy shades, ranging from muted nude to ebony. Each tube is packed with 12 good-for-you hydrating oils and a delicious citrusy scent, so you get jaw-dropping color with some sweet lip benefits, too. You’ll C the…

Scan for more online. 7 fresh ways to wear color SCAN TO SHOP! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE. Daring OPAQUES A bright raspberry, an energetic orange, and an eye-popping royal blue are refreshing alternatives to the classic pastel options. “With shades this vibrant, you’ll want to keep your nails fingertip length,” says Gina Viviano, a celebrity manicurist for Chanel. “Also, nicks and chips will be obvious, so make sure your nails are entirely clean and dry before you paint, otherwise the polish won’t adhere properly.” Then apply two coats of color. For an understated finish, try a matte topcoat like Revlon Transforming Effects Top Coat, Matte ($5, drugstores). Or keep nails bare except for a single stripe of one bold color up one…

Your hair’s get-tough guide To maintain your hair’s strength, you need to work on it as you would your body. That means avoiding damaging vices, giving it the right nutrients, and committing to weekly conditioning sessions. The perfect strand of hair is built tough: The outer layer, known as the cuticle, protects the inner structural column, or the cortex. But over time, heat styling, sun exposure, and even shampoo can wear down the cuticle, exposing the center to damage. To rebuild your hair’s va-va-oomph, take these fitness tests—meant to measure its elasticity, porosity, and volume— then adopt the strength-training moves that follow. The Stretch Test You want your hair to have the bounce of a slinky. Pluck a wet strand from your head and gently tug it at both ends.…

Here’s a new way to earn yours at the gym: Wear ’em. Whether you choose the subtle pastel windbreaker or the bold ombré leggings, the crisp design detail adds an energetic vibe to your workout wear. Feel free to mix and match; stripes go just as well with each other as with solids. And don’t fear the horizontal: When it’s formfitting or in varying widths, it emphasizes your natural curves. SCAN TO GET THE LOOK! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE.…

SNEAKERS ARE DESIGNED to do specific jobs, so why wear a running shoe when your workout calls for lifting barbells and doing box jumps? It pays to have a few pairs, especially if you like to play the field with your routine, as we do. To cover your every move, we asked dozens of sporty women to put 85 of the latest styles to the test for a month of racing, lifting, dancing, jumping, hiking, and everything in between-ing. You know your get-fit goals; now flip the page to find the top performers that will make achieving them feel easier and more fun. LOVE STRENGTH TRAINING: Adidas Pure Boost X Trainer The stretchy upper is completely detached from the outsole at the arch, allowing these cross-trainers to really mold to…

Do a Mental Pregame Before you walk out the door, spend a minute in front of a mirror. “Get into a power stance: chest lifted, head held high, and arms either on hips or crossed— whatever makes you feel as if you’re going to crush it,” says Joe Holder, a Nike+ Run Club coach in New York City. “It’s a fast way to fire up your confidence and calm prerace nerves.” Wear Shades You’ll look flashy in your race photos and you’ll relax your upper body. Squinting contracts your face muscles, and that tension moves down your neck to your shoulders, says Andrew Kastor, the head coach of the ASICS Mammoth Track Club. “Even slight stiffness in your upper body messes with your form. You don’t stride as long or…

SCAN TO SEE MORE! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE. From your own kitchen: EAT THIS! Strawberry, Avocado, and Chicken Quesadilla In a small bowl, stir together ¼ cup chopped strawberries, ¼ cup chopped avocado, 1 tablespoon finely chopped red onion, 1 tablespoon roughly chopped cilantro, the juice of 1 lime wedge, and a pinch of salt. Spread ½ cup shredded rotisserie chicken and 2 tablespoons shredded Jack cheese on one half of an 8-inch flour tortilla; fold and press firmly to close. Heat a large nonstick pan coated with cooking spray over medium heat and cook quesadilla for 4 to 8 minutes, turning once, until golden on both sides. Eat with salsa. Serves 1. (425 calories) When you’re at a Mexican restaurant: NOT…

Scan for more online. To tap the true power of motivation, you need to ditch the strategies you’ve used in the past. “Many of the things people think will help them achieve a goal can backfire and make them less driven,” says David Gard, Ph.D., a professor of psychology at San Francisco State University, who has spent years researching what spurs us. Fortunately, Gard and other experts have discovered what does work. The six surprising tactics that follow may seem counterintuitive, but they’re scientifically proved to get you across the finish line. Don’t Treat Yourself After a Job Is Done Being rewarded for healthy behavior—“I’ll buy myself a new pair of sneakers if I go to the gym three times a week for a month,” for instance—actually saps your…

Greene is taking her body to a higher level. And that’s a literal statement. The actress and fitness fanatic, best known for playing Alice Cullen in the Twilight movies, and who now stars in the DirecTV crime drama Rogue, is hooked on an intense climbing routine that she credits with making her stronger than she has ever been. “It’s an insane full-body workout that gets your cardiovascular levels very high very quickly,” Ashley, 29, says. “It really pushes you, but it’s so fun that it’s addictive.” Ashley’s not exaggerating—she just completed a challenge in which she did the workout every day for 31 days straight. “I wanted to increase my strength and endurance and prove to myself that I could do it,” she explains. Three philosophies guided Ashley to her…

Even if you generally stay away from sweets and choose water over juice or soda, you’re still probably consuming way too much sugar. “Our diets are loaded with hidden sources of it,” says Mark Hyman, M.D., the director of the Cleveland Clinic Center for Functional Medicine and the author of Eat Fat, Get Thin. Americans consume 22 teaspoons of added sweetener a day on average, which is more than three times the recommended limit of six teaspoons. “All that sugar is making us tired, overweight, and sick,” Dr. Hyman says. But there’s a simple fix: Cutting back has real benefits, namely that it makes you feel rejuvenated and helps you drop pounds. So worth it! YOUR BODY ON SUGAR “Sugar triggers a spike in your blood sugar level, which is…

Big picture: Eating clean will give you the nutrients and workout energy you need to build lean muscle and blast fat without the excess calories that could undermine your cellulite-shrinking efforts. Focus on lean protein, plantbased fats, and high-quality carbs like whole grains, fruits, vegetables, and beans, says nutritionist Jim White, R.D.N., an exercise physiologist and the owner of Jim White Fitness & Nutrition Studios in Virginia Beach, Virginia. Beyond that, to help make your skin smooth and reduce the appearance of cellulite, eat plenty of the following all-stars. —Marnie Soman Schwartz SWEET POTATOES They’re loaded with vitamin A, which repairs damaged skin cells, and contain vitamin C, which strengthens the connective tissue under your skin, reducing the appearance of cellulite. Sweet potatoes are also a great source of the…

FITNESS Cedric X. Bryant Chief science officer, American Council on Exercise Michelle Lovitt Trainer working with celebrities, Olympians, and professional athletes Jillian Michaels Creator of Jillian Michaels Body Revolution Michele Olson, Ph.D. Professor of exercise science, lead researcher at the Auburn University Montgomery Scharff-Olson Kinesiology Lab Adam Rosante Creator of Reset 21, an online 21-day fitness-and-lifestyle program HEALTH AND WELLNESS David E. Bank, M.D. Director of the Center for Dermatology, Cosmetic and Laser Surgery, Mount Kisco, New York Rona Berg Advisory chair, Green Spa Network; AOL Wellness Coach; best-selling author Christine Carter, Ph.D. Sociologist, Greater Good Science Center at the University of California, Berkeley Lori Fields, LCSW Woman’s empowerment coach Keri Gans, R.D.N. Nutritionist, New York City Dawn Jackson Blatner, R.D.N. Nutritionist and author of The Flexitarian Diet David L.…

As a marketing guru for the hot sportswear brand, Adrienne Lofton pretty much has your dream job. (Yes, she works with all those pros you’ve seen in the ads, and yes, she gets her pick of spandex.) But for her, it’s not just about turning perspiration into profits—the former Division I volleyball player is passionate about rallying everyday exercisers. “I want to give all female athletes [she means us!] inspiring looks that make them feel strong and fit,” Lofton says. We asked how she pulls off the athletic aesthetic and walks the talk. RECIPE FOR EXERCISING AROUND YOUR 9-TO-5? I refuse to get bored with my workouts, so I mix it up among getting my butt kicked by my trainer in our company gym, boxing at a local studio, running,…

I’m not a runner, at least not for any distance (long story involving some black ice, a broken ankle, and a tedious and lengthy recovery). But I often wish I were, for so many reasons. There’s the convenience (lace up and go!), the calorie burning, the endurance building, the glute firming. These are what motivate more than 70 percent of Shape readers to run regularly for exercise, a huge population that inspired us to launch our Run Into Shape column, on page 84, which is geared to helping you run faster, longer, and happier. That running enthusiasm is also why this month we’re debuting an e-book, also called Run Into Shape, written by our very own fitness director, Jaclyn Emerick (scan here for purchase details). And of course, there’s the…

Zero-sugar Chocolate: Yay or Nay? We say yay! The latest cocoa craze, überdark bars, have such an intense, nutty flavor that we didn’t miss a single granule of sugar. Plus, the darker the bar, the bigger the dose of antioxidants. For a strictly chocolate experience, try a Dandelion Chocolate 100% bar, which has a bold taste and a texture that’s a bit like almond butter, or try something smoother, like Pure7 Chocolate 100% Pure Dark. But if you want to ease into the trend without going cold turkey on sweetness, sample Antidote Raw 100% with dates or EatingEvolved Primal Chocolate 100% Cacao, which comes in coconut and fig-and-almond varieties. The Spice of Life Some like it hot, and as it turns out, those folks live longer. Researchers in China surveyed…

Dreamy Workout Bling Behold the designer dumbbell. Crafted by the luxe exercise-toolmaker Hock, these oiled walnut– and–stainless steel beauties will set you back $1,400 (not a typo!) for an eight-kilogram pair. Alas. We mostly recommend posting them on Pinterest for a hit of sweat-spiration and picking up a sleek chrome set that gets you the same muscle molding per rep for a steal. (Try Cap Barbells, from $10, amazon.com.) 6 Number of weekly miles you need to log to reap the maximum cardiovascular benefits of running. (Namely, lower blood pressure and reduced risk of heart disease.) Plus, statistics show you’ll weigh less than people who don’t run at all. SOURCE: Mayo Clinic Proceedings THE UN-GYM MEMBERSHIP Forget the check-in desk and the contract ball and chain. The latest fitness services…

For years, the conventional wisdom about washing your face was that the process was so quick, its impact on your skin was inconsequential. Turns out, that’s just not true. Experts now know that cleansing is the key to a healthy, radiant, youthful complexion. The grime you come into contact with daily inflames the skin, which can damage collagen and lead to premature aging. “Proper cleansing not only gets rid of that gunk, but it also makes the things you apply to help your skin, like serums, more effective,” says Mona Gohara, M.D., an associate clinical professor of dermatology at the Yale School of Medicine. In fact, new research suggests that cleansing may be all you need to manage your skin problems: A Japanese study found that simply washing your face…

Master the barefaced look. SCAN TO SHOP! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE. If you pine for an “unmakeup” foundation that melts into your skin for a creamy, high-beam complexion, your foundation wish has been granted. Thanks to breakthrough technologies like soft-focus powders and light-reflecting prisms, these weightless formulas completely conceal your imperfections while leaving the appearance of being nearly naked . “Women these days work really hard on their skin,” says Dell Ashley, the director of makeup artistry for YSL Beauty, “so they want to show it off, not cover it up.” Wear one of these liquids to look like the best version of yourself—smooth and natural yet expertly retouched.…

Scan for more online. Low on motivation to move? When you find yourself regularly skipping or slacking off on your workouts, there’s usually something deeper going on than just a lack of energy. As the hosts of ABC’s Extreme Weight Loss, trainers Chris and Heidi Powell know well the psychological obstacles that many people get hung up on. “If the mental side of getting in shape is not addressed, then most of us see the effort as a chore and, inevitably, we quit,” says Chris, whose new diet and exercise book, Extreme Transformation, coauthored with Heidi, explores the emotional component of sticking to a routine. Here, the surprising reasons that could be behind why you bail or fail—and how to turn your mind on to exercise again. You Need…

Yogurt dressing adds extra protein. Breakfast Burritos Warm 2 tortillas in a microwave. Top onethird of each tortilla with black beans, cooked rice, scrambled eggs, salsa, and cheese ; fold in the sides and roll tightly. Wrap each burrito in plastic wrap or foil . Keep refrigerated; when ready to eat, unwrap and microwave for 1 to 2 minutes. Tip: Make a big batch of burritos and store them in the freezer for a healthy lunch whenever you want. Bagel-and-lox Salad Flatten 1 slice pumpernickel bread with a rolling pin and brush both sides with olive oil. Season with dried oregano, basil, and thyme; garlic powder; salt; and pepper and bake in a 425° oven until crisp, 6 to 8 minutes. Break bread apart over a salad of arugula, red…

It’s no big secret that protein is crucial for fit women. “It contains essential amino acids that help create muscle, maintain bone health, and keep blood pressure in check,” says Nancy Rodriguez, Ph.D., R.D.N., a professor of nutritional sciences at the University of Connecticut. The nutrient can also help keep you slim. Protein is slower to digest than carbohydrates, so a relatively small amount will keep you full for hours, plus your body actually burns calories in order to digest and use it. There seems to be a clear-cut case for the benefits of protein, but here’s where things get complicated: A growing body of evidence indicates that you can have too much of a good thing. “High amounts of protein can increase your level of growth hormone, insulin, and…

Log on, work out. DOUBLE YOUR CHANCES of getting that workout done. When people join a fitness social network, they exercise 100 percent more than those who work out without online buddies, according to new research from the University of Pennsylvania. Seeing how often others with the same goals are exercising and what they’re doing builds a competitive spirit that motivates you to exercise more, explains lead study author Damon Centola, Ph.D. Plus, Centola says, the “positive behavior signals,” like real-time updates on your pals’ progress, reinforce to you that exercise is the norm among your peers. Got a tracker like Fitbit or Jawbone? Tap into its built-in community. Or download a free app, such as ActiveX (iOS), which lets you join a group, or “pack,” of like-minded exercisers.…

FIT FASHION’S BEST-KEPT SECRET In the era of buzzy designer spandex brands, Old Navy’s active wear has been flying under the radar. No more— it’s time this insider-beloved line has its due moment. The spring collection incorporates all the current trends in color, print, and fit you would get from pricier labels. And like the sleek separates above, most pieces cost less than $40; sports bras start at just $15. We say run, don’t walk, to your nearest Old Navy outpost. Works Like a Charm Everyone has #fitnessgoals, and a daily reminder can pump up your commitment. To keep your eyes on the prize, dangle it from a chain: Iron Strong Jewelry by Tina Tang has turned popular sweaty pursuits into charms like this Weight Plate necklace($65 and up, ironstrongjewelry.com).…

SCAN TO SHOP! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE. Morning Your goal here is to remove surface cells that have accumulated overnight and residue from your night cream, says Francesca Fusco, M.D., a dermatologist in New York City. It doesn’t take much to accomplish that. If you have sensitive skin, simply wet your face with lukewarm water and massage it with your fingers so that you don’t remove too many lipids. If you do feel a lot of residue on your face, try a mild fragrance-free cleanser like (1) Cetaphil Gentle Skin Cleanser ($14, drugstores). Normal to dry skin types can use a wipe or a gentle face wash such as (2) Neutrogena Healthy Skin Boosters Facial Cleanser ($8, drugstores). Those with oily skin…

Insider’s picks SCAN TO SHOP! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE. Gluten, carbs, fat, and dairy are still on the menu. But for the past month, I’ve sworn off my usual antiaging, antiacne skin-care products, including prescription vitamin A cream, AHAs, and lightweight serums. Why? Because Sonya Dakar, a Beverly Hills–based aesthetician who counts Gwyneth Paltrow among her clients, told me to. Recently, Sonya examined my face, and in her powerful, Israeli-accented voice, declared my skin dry, red, and irritated. “Take whatever you’re using now and put it in a box,” she said. “Then throw the box away.” Instead, I was to use only the products Sonya recommended from her product line, which has active ingredients (retinol, lactic acid) similar to the ones I’ve been…

15-minute express workout It’s an old-school tool, but a jump rope torches more calories—up to 762 per hour—than just about any other exercise equipment. “When you jump rope, every leg muscle has to chip in to propel your weight into the air, which shoots your heart rate and calorie burn way up,” says Marc Santa Maria, the national group fitness director for Crunch gym. “Your core turns on to stabilize you, while your biceps and forearms fire to rotate the rope,” Santa Maria says. That total-body payoff per revolution is the reason he created Rope Burn, a high-octane cardio-strength class that was just launched at Crunch gyms nationwide. To give you a taste of the big benefits, he has condensed the 45-minute class into a power-packed 15 minutes that alternate…

7 ways to flatten your ay flatten your tummy You can work out like a champ, eat virtuously, and get sound sleep but still stay thick around the middle. Blame some newly discovered triggers that undermine your slim-down efforts by making you pack on the belly flab. Take note, and trim down. Living on a Busy Street Regular exposure to traffic noise makes you 29 percent more likely to have a bigger waistline, according to findings in Occupational & Environmental Medicine. (That risk escalates further if you’re constantly hearing planes, trains, and automobiles.) Other research found that such noise may spike your cortisol, a hormone associated with ab fat. Three suggestions for you: Drown out the noise by playing soothing music (studies revealed that such tunes lower cortisol levels), muffle…

Think beyond the familiar red globe— there are so many types of radishes out there right now, with a full range of peppery bite, says Travis Swikard, the executive chef of Boulud Sud in New York City. Two of his favorites: extracrunchy, sweet French breakfast and mild, juicy watermelon. The low-cal veggie works in a wide variety of dishes, including salads, soups, and mains; tastes as delicious cooked as it does raw; and is packed with vitamin C. Try Swikard’s signature dish, which uses the leaves too, and the two other chef creations below. Grill Them and Toss With Pesto Travis Swikard Remove and reserve the greens from 1 pound each black, daikon, and watermelon radishes. Slice radishes into ⅓-inch-thick pieces. Then slice 1½ pounds red potatoes to the same…

Pork-Stuffed-Cucumber Soup Serves: 8 Active time: 20 minutes Total time: 1 hour 1 pound ground pork ¼ cup light soy sauce 10 garlic cloves, minced ¼ teaspoon freshly ground black pepper 5 large cucumbers, peeled (ends untrimmed) 12 cups water 3 chicken bouillon cubes 1 bunch hon-shimeji or brown beech mushrooms, trimmed and separated (Available at Asian markets; you can substitute clamshell or thinly sliced shiitake mushrooms.) ¼ cup thinly sliced scallions 1 In a medium bowl, mix together pork, soy sauce, garlic, and black pepper. Halve cucumbers crosswise. Using a measuring spoon or a pineapple corer, hollow out each half so cucumber pieces are tubes with solid ends. Pack each tube with pork mixture. 2 In a large Dutch oven or a soup pot over high heat, bring water…