Índex per May 2015 a Shape

Think Strong, Be Strong THERE’S SUCH A THING as fitness self-esteem, and you want it because having this mental strength may help get you a better body, a new study revealed. When researchers at Texas Women’s University studied a group of 18- to 30-year-old women with similar BMIs who did comparable amounts of weekly exercise, they found that those who thought of themselves as fit and strong were able to run significantly longer and lift heavier weights than their less self-assured counterparts. Truly believing that you can accomplish a physical task that takes endurance and strength “allows you not to be afraid to put in more effort,” says study author Wayne Brewer, Ph.D. Build your fit confidence by scoring some mini wins—rock your boot camp with slightly heavier dumbbells, dial…

STEAL THIS MANTRA “Instead of acceptable, do exceptional!” —Erin Stutland, a trainer and the creator of Shrink Session, via Twitter @EStutland The Yoga Pose That’s Great Your Butt Start with the traditional upward dog pose (lie face down on a mat, elbows bent and hands beside chest, and press through palms and tops of feet, arching your back and lifting hips and legs a few inches off floor); then bend your right knee to bring the toes toward the back of your head as you squeeze your right glutes. "Bending one leg up really activates the glutes and strengthens all the muscles down the back of your leg to help lift your butt. "says Kelsey Rae Lawrence, a yoga instructor in Los Angeles. Hold the pose for five to…

DON’T MAGNIFY THE PROBLEM The pores most likely to clog are the ones on your nose. Pores Unplugged FOUR OUT OF 10 U.S. WOMEN feel that their pores are too big. Taking that as a plea for help, we consulted Neal Schultz, M.D., a dermatologist in New York City. “Pores enlarge when they’re full of sludge , which is technically a clump of dead skin cells and excess oil that’s difficult to squeeze out manually,” he explains. But chemical exfoliants can dissolve gunk. Salicylic acid gets rid of excess oil, and alpha hydroxy acids, like glycolic acid, slough away dead skin cells. BeautyRx Dermstick for Pores ($39, beautyrx.com) has the right combo of acids to get the job done. Dab it on nightly and you’ll start to see results in…

Confession: I Shave My Mustache I wouldn’t say I have fullfledged facial hair; it’s mostly blond fuzz with a few dark strands on each side above my lip . Just enough to make me deeply self-conscious. And believe me, I tried every kind of rip-those-suckers-out from-the-roots method. T en I got married, and suddenly there was a razor next to the bathroom sink at all times. One night, after staring at my ’stache in the mirror, I impulsively reached for the razor, sucked in my lips, and went for it. Know what? It was quick, easy, and utterly painless. T e next day, I started checking for five o’clock shadow at 10 a.m., but it never came. When the stubble does come in, it’s blond and surprisingly soft and needs…

What shapes her style? Rock Unlikely Pairings Try a grunge tank with a preppy, body lengthening suit, or silky joggers with a top that reveals your toned midrif . Make Sporty Look Daring Gwen wears a cotton uniform tee with body skimming badass leather and lets her bra show through a lightweight warm-up jacket. Break the rules A dress over pants? It works when both are sleek and neutral. Spotlight Your Key Piece A simple, formfitting black T-neck and jeans ensure that all eyes are on those knockout shoes, while comfy go-tos—tee, sweatshirt, high tops— don’t steal the show from Gwen’s edgy distressed denim.…

SUMMER SHAPE UP SERIES BIKINI. THERE, WE SAID IT. Even the word may freak you out right now, but it won’t in four weeks. That’s because your trainer for the first installment of our three month Summer Shape-Up is Tony Horton, the pro behind that body makeover blockbuster, P90X. Whether it’s winter weight or whatever weight, Horton will help you shed it with his proven burn and-firm approach of using fast paced, full-body toners. “The more muscles you target at once, the higher your calorie burn will be during and after exercise,” he says. So if each move feels a little like its own mini workout, that’s because it should, thanks to all the hustle. But as advanced as this routine seems, it’s beginner-friendly too. “If you have trouble with…

BOTOX® and BOTOX® Cosmetic (Boe-tox) (onabotulinumtoxinA) for Injection Read the Medication Guide that comes with BOTOXor BOTOX Cosmetic before you start using it and each time it is given to you. There may be new information. This information does not take the place of talking with your doctor about your medical condition or your treatment. You should share this information with your family members and caregivers. What is the most important information I should know about BOTOX and BOTOX Cosmetic? BOTOX and BOTOX Cosmetic may cause serious side effects that can be life threatening, including: • Problems breathing or swallowing • Spread of toxin effects These problems can happen hours, days, to weeks after an injection of BOTOX or BOTOX Cosmetic. Call your doctor or get medical help right away…

PACK SMARTER “Have a batch of toiletries specifically for your workout so you don’t have to get them from the shower every trip to the gym.” —Jillian Lorenz, a cofounder of The Barre Code gym HAIR HELPER This small aerosol does three big jobs: It absorbs oil and sweat, adds volume, and gives hair a flexible texture. (Triple Sec 3-in-1, $12, thedrybar.com) TOILETRY TOTE Just hang this clutch-size neoprene caddy on a shower hook and all your suds are at your fingertips. (Zip Pouch, $110, summerbummer.com) SET HAIR AS YOU SWEAT “Wrap two loose braids like Princess Leia buns for your workout, then let them out after for beachy waves.” —Doug Di Canio, the creative director at Glam&Go salons GRIPPY FLOPS With drainage holes and slip-resistant soles, these help you…

It’s time for . . . BLEND A SPRINGY SOUP “Trim the tips from a pound of asparagus and roughly chop the stalks. Blanch all the pieces in salted water for 30 seconds and chill in ice water. Reserve the tips and blend the stalks with two cups of dashi [a Japanese cooking stock; look for it at Whole Foods Market], a teaspoon of miso, and a dash of soy sauce . Top with asparagus tips and slices of grilled steak or crabmeat.” —Troy Guard, the chef and owner of the TAG Restaurant Group in Denver PUT AN EGG ON IT “Sauté asparagus and chopped portobello mushrooms in olive oil with salt and pepper until tender, about five minutes. Dress with a vinaigrette of lemon juice, olive oil, herbs, salt,…

Strawberry-Lentil Breakfast Salad Serves: 2 Prep time: 10 minutes Total time: 10 minutes 4 teaspoons white balsamic vinegar 4 teaspoons extra-virgin olive oil 1 tablespoon fresh orange juice ¼ teaspoon Dijon mustard Kosher salt Freshly ground black pepper 2 cups tightly packed baby arugula 4 strawberries, sliced ¾ cup packaged steamed lentils 2 tablespoons crumbled feta 2 hard-boiled eggs, halved 1 To make dressing, whisk together vinegar, oil, orange juice, and mustard in a small bowl; season generously with salt and pepper. 2 In a medium bowl, toss arugula with 2 teaspoons of the dressing; divide between two plates. 3 Add strawberries to remaining dressing and toss. Remove slices from dressing , letting excess drip back into bowl, and set aside. Add lentils to bowl and toss well. 4 Top…

live healthy Find more smart strategies on how to get what you want most at shape.com/selfmotivation. IF SOMEONE ASKED you to name your goals, you would probably have no problem rattling off a quick list: things like do more yoga, lose five pounds, stop wasting money. What’s harder to identify are the reasons you set these goals in the first place. Understanding why you want to achieve them is what will truly motivate you to change your behavior and sustain it over the long term, Jack Groppel, Ph.D., says. That’s where the personal mission statement comes in. Put simply, it’s a declaration of the values that ground you . T at statement becomes a force to help guide you and keep your ambitions focused and identifiable. “Knowing your purpose is…

The Most Flattering Shimmery Shadows Select the warm copper, deep indigo, rich pink, or any of the other spectacular hues you see here, then brush it across your lids. Now stand back and gaze at a gorgeous wash of springtime color that has just enough shimmer to catch the light. Off you glow! THESE NEW PEELS ARE THE REAL DEAL For all of us on the quest for a dewy, no-makeup-needed complexion, here’s the fairy godmother moment: A slew of at-home facial peels now contain blemish-erasing glycolic acid (the patent expired on the formulation, making it available in more brands). Do one a few nights a week to improve skin texture, brighten and even out tone, and help keep skin clear. We like Algenist Genius Ultimate Anti-Aging Bi-Phase Peel. ($85,…

Active INGREDIENT: Ellagic acid Found in red grapes, this compound slows the growth of existing fat cells and the formation of new ones, researchers at the University of Florida found. While drinking red wine or grape juice won’t necessarily help you drop pounds (alas!), it could help you burn fat better, reducing your risk for metabolic disorders like diabetes. SOURCE: Journal of Nutritional Biochemistry REBOOT YOUR GREENS ROUTINE Giving dinner a refresh is easy now that farmers' markets are overflowing with asparagus, morels, fennel, and artichokes, says chef and restaurateur Hugh Acheson, ajudgefor7bp Chef. And such convenient timing, since you' find inventive, delicious ways to make the most of your weekly haul in Acheson's new book, The Broad Fork, out this month. Organized by season, the guide will help you…

the LINE-UP SCAN FOR BONUS BEAUTY TIPS! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE.…

SHAPE SUN AWARDS 2015 This year’s best blocks. These 20 sunscreens stand out for their innovative formulas, skin-fixing ingredients, light textures, easy application, and, most important, stellar UV protection. You'll find one here Lo satisfy your every need this summer. TIP SLATHER ON AT LEAST AN SPF 30 DAILY. USE A SHOT GLASS AMOUNT ON YOUR BODY AND A TEASPOON’S WORTH ON YOUR FACE. And the Winners Are . . . Best for On-the-go Touch-ups Forget lugging around clunky, messy bottles. Palmer’s Cocoa Butter Formula Eventone SPF 50 Sunscreen Stick ($4, walmart.com) is small enough to fit in your pocket and doesn’t leave any telltale white marks. Swipe it on anytime, anywhere. Dry Skin Savior Banana Boat SunComfort Clear UltraMist SPF 30 ($8, drugstores) gives you the hydrating…

look great ENHANCE THE LEG-LENGTHENING BENEFITS OF A ROMPER WITH SEXY, SIMPLE HIGH HEELS. Focus on the Fit The key to looking feminine and chic (and nothing like an Orange Is the New Black extra) is to shop for a jumpsuit that you can tighten at the waist. Look for one that wraps and ties around you or has a drawstring or built-in belt (like the suits above) to prevent bagginess and reveal your amazing shape.…

EXPRESS FITNE DIY or Buy Make your own grid with masking tape or chalk: For a 15-foot ladder, create eleven 17-by-15-inch rectangles. Or get the Sklz Quick ladder ($30; sklz.com), shown here. SHUFFLE, GRAPEVINE, and hop—that’s what you’ll do around an agility ladder (a plastic ladder that lies flat on the floor). “These exercises require speedy acceleration, deceleration, and changes in direction, all of which fire up your metabolism,” says Jair Lee, a performance specialist for the Exos athletic training facility in Phoenix. Do Lee’s fat-melting mix on the next page, tackling the ladder moves as quickly and powerfully as you can and catching your breath as you bang out the body-weight strengtheners in between. Boom! You’ve just sculpted your abs to calves plus shoulders, chest, and arms in 14…

YOU DON’T have to be an athlete— or even a former one—to get in a recreational sports league. Which is partly why signing up for an adult softball, fag football, kickball, or anything-else team has become wildly popular: ZogSports, a coed social sports league, has more than 115,000 participants in seven cities—a 10 percent increase from just last year. Aside from being extremely fun, the fitness benefits are at the top of a long list of reasons to get on the roster. “Unlike many gym-based activities, sports keep you constantly moving unpredictably and in every plane of motion,” says Joel Sanders, a performance coach at the Exos athletic training facility in Phoenix. All of this revs your heart rate and uses many muscles at once. Multiple studies back up the…

TIP Because nuts are energy dense, the calories add up quickly. Rather than eating glazed or spiced kinds by the handful, sprinkle them on your salads in place of croutons for added crunch. *Nutrition info is for a one-ounce serving and is an average of top brands.…

1 Bring water and a tablespoon of white vinegar to a simmer (not a full boil). Crack eggs into a small bowl and check for shell pieces. 2 Stir the water to create a vortex, and carefully slide the eggs, one at a time, from the bowl to the side of the saucepan. 3 Cook for three minutes. Use a slotted spoon to remove eggs from the water and drain on a paper towel–lined plate. Avocado Lovers, Rejoice! It’s OK to eat a whole one every day. In a study from Penn State, overweight people who ate an entire avocado daily as part of a moderate-fat diet lowered their levels of “bad” small particle LDL cholesterol more than those on other plans did. The fiber and plant sterols in avocados…

Keep Calm and Get It On Reducing stress has a surprising payoff : It can make your sex life sexier, says Sheryl Kingsberg, Ph.D., a psychologist specializing in sexual medicine at University Hospitals Case Medical Center, who reports seeing more and more couples with stress-stalled love lives. Anything that makes you tense—a tough week at work, a mile long to-do list—ramps up your body’s production of the stress hormone cortisol, which in turn lowers your level of testosterone, the hormone that helps regulate desire, research from Erasmus University in the Netherlands found. T e good news: As soon as you chill out a little, your testosterone will rise and your sex drive will start to return to normal. Instead of worrying about the problem, which will only increase your tension,…

YOUR COMFORT LEVEL. We often talk about the importance of busting out of it, whether it’s a new way to sweat, eat, or think. In fact, we’re hard core about hunting down boundary-breaking strategies and the mental tips and flips to make them work for you. Because really, how else can you ever reach a new stratum of excellence? Get faster, fitter, and flatter abs, adopt a more exciting diet, find a fresher outlook? But back up for a moment. Your comfort level is a happy place. There’s something to be said for respecting it and relishing the joy of staying put. Slip on a pair of worn jeans, relax, and just be. We’re not big on settling, but comfort isn’t the same. Comfort is loving life. And that we…

THE TAKEAWAY STATING THE OBVIOUS, maybe, but certainly a universal truth. As any active woman knows, fitness is the key to a lean, healthy shape. But in the case of this magazine, these words have additional meaning. Let me explain. A few months back, Shape joined forces with its sister title Fitness, creating what we consider the biggest, boldest, most dynamic magazine for women looking to live the modern fit lifestyle. This means that if you were a Fitness subscriber, you will now be receiving a copy of Shape 10 times a year, starting with the issue that you’re now holding in your hands. It just made sense, considering that each title shares the same mission: To give our readers an info-packed and beautifully designed guide to eating well, exercising…

To Dive For BOND GIRL MEETS BADASS in the just-released Kassia wet suit line. Pro surfer Kassia Meador not only nails the flattering cuts and cute prints but also sweats all the performance details: Most of her neoprene creations are lined with a special thermal material that heats up when wet, so you stay warm even in chilly waters. ($305 and up, kassiasurf.com) 18% JUMP IN SALES OF BACKPACKS LAST YEAR, WHILE HANDBAGS WERE DOWN 5 PERCENT. NOW’S THE SEASON TO GO MORE CASUAL WITH YOUR TOTE. WE’VE GOT OUR EYES ON THE ONE RIGHT HERE. MUST-HAVE ! SUMMER’S EVERYTHING BAG The nautical Adidas Stella Sport Sea Sack has a foam-and rubber exterior to prevent sand and splashes from ruining your stash. Adjust the draw-cord straps and wear it as…

GET the guy How? Choose an online-dating screen name that starts with a letter from A to M and you’ll up your chances of finding a match, according to a study in the journal Evidence Based Medicine. T e reason is that most search engines sort results alphabetically, and people tend to stop scrolling before they’re halfway through the list. What’s a RELATIONSHIP CLEANSE? A smart, weekly check-in with your guy to connect and clear the air of any percolating problems. You’ll want to hit on these three topics: sex, social life, and personal concerns (like money), suggests Rachel Sussman, a relationship psychotherapist in New York City. “It can be as informal as asking each other, ‘How are we doing—are we having good sex? Going out enough? Anything bugging you?’”…

‘Start at the beginning. How did you become a makeup artist? My mother was obsessed with makeup. She was always mixing colors because there wasn’t anything available for black skin. We would buy so many different products and experiment. Then, growing up in the eighties in Northampton, the London club scene inspired me—it’s where I could really play around with my own makeup looks. Fast-forward to defining makeup trends for fashion shows all over. How do you detox from those intense weeks of work, stress, and travel? I drink a divine green juice . It helps to hydrate my skin, as does an SK-II Facial Treatment Mask, which I’ll put on and then relax for 20 minutes. At night, I unwind in a bath. I like to add a capful…

TIME 2 MINUTES Bring in Your Brush While you treat your hair, clean your teeth. The first-ever silicone electric toothbrush, Issa by Foreo ($199; mini, $119; sephora.com), resists moisture loving bacteria that can harbor on normal bristles, so it’s shower safe. TIME 3 MINUTES Style While Wet Perfect for women with fine strands, John Frieda Luxurious Volume 7-Day Volume In-Shower Treatment ($10, drugstores) contains tiny gel polymers that cling to hair fibers to make them look thicker. Distribute a few pumps throughout damp hair, leave on for three to five minutes, then rinse. You’ll be able to skip your usual round-brush-and teasing session. TIME 2 MINUTES Shave Sans Cream It generally takes four minutes to shave your legs, research shows. Cut that in half with Schick Intuition Revitalizing Moisture Razor…

Day1 1 Olympia Active wear Delphine bra top ($74, olympia activewear.com) 2 Westward Leaning sunglasses ($180, westward leaning.com) 3 Under Armour hoodie ($45, ua.com) 4 Nike Air Max Muse sneakers ($75, kohls.com) 5 Forever 21 Sunburst leggings ($23, forever21.com) Show Us Your OutFIT! Snap a pic of the workout gear that gets you going and post it on Instagram or Twitter, tagging @shape_magazine and #Fitfashion. Day 2 Balance short shorts with a sweat wicking long sleeve top for a sunset run. 1 Athletic Propulsion Labs shirt ($65, apl running.com) 2 InCase armband ($40, go incase.com) 3 Adidas Aktiv Grete shorts ($32, adidas.com) 4 Brooks Running PureFlow 4 sneakers ($110, brooks running.com) Day3 Leggings this graphic pair best with a solid tank. 1 Lorna Jane Archer Excel tank ($66, lornajane.com) 2…

For 25 motivating quotes to drive every aspect of your workout, go to shape.com/fitmantras. get fit There are those workouts you cruise through. This is about conquering the other ones. Te slogs that confront you with a choice: Get in the game . . . or get out. And as we know, choosing to power through requires mental strength. Luckily, you can build that strength. Why We Bail Before We Have To Exercise isn’t instantly gratifying, explains Peter Kadushin, Ph.D., an assistant professor of exercise and sport science at Western State Colorado University. “Meaning you fixate on how tired you feel in the moment, not on long-term benefits.” Also, your mind is programmed to hit the brakes before your body needs to. “The brain sends signals that your heart rate…

WHAT YOU CALL your crew helps set the tone right off the bat. The most important tip: Keep it fun. Think about terms or phrases for the sport you’re playing, your team color, and current events. Some of our favorites: 1 Hoops I Did It Again 2 Kiss My Pass 3 Ball Me Maybe 4 Superexplosiongigglefuntime 5 Don’t Stop Ballieving 6 Fresh Kicks of Ball Air 7 Manchesthair United 8 Multiple Scorgasms 9 Our Drinking Team Has a Kickball Problem 10 Superman That Throw 11 We’re Team Burgundy?…

eat right Find 25 easy tricks to trim 250 calories from your day at shapecom/cutcalories. VEGAN NO MEAT, DAIRY, OR EGGS DINNER (602 calories): Tofu stir-fry with peanut sauce (3 ounces tofu + 1∕2 cup chopped broccoli + 1∕2 cup sliced carrots + 1∕2 cup chopped cauliflower sautéed in 1 teaspoon canola oil + 1∕3 cup peanut sauce + 3∕4 cup brown rice) DESSERT (77 calories): 1 small apple VEGAN BREAKFAST (402 Calories): Strawberry almond smoothie (1 cup frozen strawberries + 1 large frozen banana + 1 tablespoon almond butter + 1 cup vanilla soy milk + water as needed to thin) LUNCH (499 Calories): Veggie sushi lunch (1 vegetable roll + 1 cup steamed edamame) SNACK (233 Calories): Hummus and peppers (1∕2 cup hummus + 1 cup sliced red…

GET IT // TASTE IT // VISIT IT // BUY IT // TRY IT // JOIN IT CLEAN IT! OxiClean™ Gets the Tough Stains Out! With over 101 ways to use, OxiClean™ Versatile Stain Remover is America’s #1 versatile stain fighter. Add to every load of laundry and tackle tough stains all around your home. OxiClean.com TASTE IT! What The Best Mornings Are Made Of Summer Berry Granola, with real fruit pieces, and Banana Walnut Oatmeal+, packed with crunchy nuts. The plus side of delicious. QuakerOats.com BUY IT! Stay Fit on the Inside™ PlumSmart® Light has a delicious, crisp, tart taste with only 60 calories per serving. It’s a great way to get more fiber every day. Try it and save $0.75! PlumSmart.net BOOK IT! Amsterdam Manor Beach Resort…

The 30-second Smoothie SHOPPING, WASHING, CHOPPING— whipping up a decent smoothie can be labor intensive and a real time suck on busy mornings. To the rescue: Daily Harvest, which delivers frozen precut-and-measured R.D.-developed combos of organic fruits and veggies (shown below, the Cardio Cacao) so you can blend and go. Pick from weekly, biweekly, or monthly shipments, starting at $7 a blend. (daily-harvest.com) The Nutrient You Need Now You know calcium is good for your bones, but potassium also plays a huge role in keeping them strong . Your bone tissue is constantly being broken down and rebuilt; when it’s broken down more than it’s rebuilt, your bones get weaker. In a study at the University of Surrey, researchers found that a high intake of potassium salts, which are in…

Rethink Vitamin Drinks When it comes to essential nutrients, you can have too much of a good thing. Vitamin-enhanced waters and fruit drinks often contain many times more than the recommended daily intake of vitamin B6, vitamin B12, vitamin C, niacin, and riboflavin, which you’re already getting enough of if you eat a balanced diet, according to new University of Toronto research. “The long-term effects of consuming super high levels of these vitamins on a daily basis aren’t known,” study author Valerie Tarasuk, Ph.D., notes. “At best, they’re not beneficial.” Scan the labels of functional beverages before you sip: If they contain 100 percent or more of any nutrient, Tarasuk suggests steering clear. 37% Amount by which cat owners are less likely to die from a heart attack than non-cat…

“Never let them see you sweat” is Hilary Duff’s mantra. Back from a three-year hiatus following the birth of her son, Luca, the 27-year-old is dialing up the heat on her career. A decade after Lizzie McGuire made her a star, Hilary has returned to TV in the addictive new show Younger and is recording music for an upcoming CD, her first in eight years. She’s also the single mom of a rambunctious 3-year-old (she and her hockey player husband, Mike Comrie, separated last year). Yet in spite of the sudden chaos of her life, she manages to be calm, cool, chic, and all-natural sexy—and look that way, too. We asked, how how how??? So Hilary decided to compile a comprehensive list of her guiding principles for health and happiness.…

More of . . . Hilary Duff ’s denim picks SCAN TO SHOP THE LOOK! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE.…

Meet your motivation mentor Live Happy, Not Hangry Eating right 100 percent of the time isn’t on Oz’s agenda—it’s more like 80 percent. “Basically, that works out to total eating freedom on the weekends,” she says of the approach, which lets her have the funnel cake at a fair. “It’s worth it. If you make a food taboo, you put it in the power position.” Learn From Real Life Oz wasn’t born a made-for-TV Martha Stewart. She honed her take on self-improvement in college by finding a livable way to lose 40 pounds . T at led to her first book, T e Dorm Room Diet; her latest, Relish, is a laid-back user’s manual of tips she’s figured out as a grown-up. Take note of what works for you and…