Índex per September 2016 a Shape

Post, pin, tag, click, and tweet @Shape_Magazine @FitnessMagazine SCAN TO SEE WHAT’S TRENDING! Download the free Love My Shape app and scan the page. YOURS: A GRAVITY- DEFYING BU BUTT You don’t know squats the way Nike trainer Alex Silver-Fagan does them. She designed Shape’s 30-day squat cha chal lenge with super- sculpting sculpting variations that will transform you from tush to toe. Go to shape.com/squat challenge to get your squata-day September calendar— and a sexy rear view. WIN IT! Snap up these Skullcandy wireless headphones we’ve been lusting after (see page 24)! Go to shape.com/headphones for a chance to score a pair on September 1. See entry details below. Feel the #LoveMyShape Rush Join our cover star Julianne Hough in spreading some body positivity by flexing those fierce…

Chill Pills for Stressed Skin Like Xanax for your complexion, these little vials contain anti-irritants, such as mangosteen and magnolia bark, that calm redness, dryness, and irritation. But don’t swallow them: Twist open one of the Estée Lauder Advanced Night Repair Intensive Recovery Ampoules ($110, esteelauder.com) and smooth the lightweight oil on clean skin before bed. Or act prophylactically: Use a vial each night for the week leading up to that red-eye flight or major deadline and you’ll boost your skin’s ability to resist aggravation. 99.9% Percentage of bacteria reduced by the Skin Laundry SleepCycle Clean Skin Pillowcase($30, skinlaundry.com), which is treated with charged-silver-ion technology so you don’t face-plant into acne inducers every night. Another beauty-sleep upgrade: the Mē Glow Beauty Boosting Pillowcase ($55, mepower.com). Its copper ions help to…

51% Percentage of Americans who say they shower in the a.m. If you have fall allergies, you may want to rinse off in the evening. Otherwise, all night long you’ll breathe in the pollen that accumulates on your body, leaving you miserable come morning. Shower at the end of the day and you can rest easy. SOURCE: AllerEase Kick Your Plastic Habit Plastic food containers and bottles may have lost the BPA—a toxin that has been shown to mess with your hormone levels— but its replacement, bisphenol S (BPS), might be equally bad news. In a recent study in the journal Endocrinology, researchers exposed certain cells in the body, called preadipocytes, to different concentrations of BPS. Even the smallest amounts of the chemical encouraged preadipocytes to become fat cells. Play…

Your fragrance can truly make you happier and more assured. Science has proved it. Scentmore so than music or even photos—has a Proustian power to evoke nostalgia, a state of mind that triggers feelings of optimism and a higher-than-normal level of self-esteem. The key, of course, is to find a fragrance that prompts that positive recall. Research shows that two of the most potent memory-conjuring scents are those of food and flowers. 1/Coach Eau de Parfum ($75, ulta.com) has hints of raspberry and pear, and 2/Jo Malone London Basil & Neroli Cologne ($130, jomalone.com) smells like freshly cut basil. 3/So Very Sofia by Sofia Vergara ($36, avon.com) and 4/Dolce & Gabbana Velvet Ginestra ($230, saks.com) are both floral packed. And for a double whammy, 5/Gucci Bamboo Eau de Toilette ($82,…

“I can make anyone a blonde,” says Rita Hazan, a celebrity colorist in New York City whose eponymous salon has fulfilled the blonde ambitions of everyone from Beyonce to J.Lo. Of course, for drastic shifts like theirs, heading to an expert is nonnegotiable. But there are also new, easy ways to lighten at home. Here, the insider info and the hair care you’ll need, whether you DIY or go to a pro. If Your Hair Is Black Blonde on black makes a strikingly chic fall statement, and thanks to new in-salon strengthening treatments (such as B3 Brazilian Bond Builder and Colorphlex), which are added to the process to offset damage, the look is more accessible for most hair types. That said, leave the work to the pros. “Black is the…

This staple of Asian cooking, also known as Chinese cabbage, is a combination of tender, mild leaves and a crunchy stalk, so it has a lot to offer. “The heartiness of the stalk works well with bold flavors, and the leafy greens add the perfect fresh accent,” says Albert Di Meglio, the executive chef at Barano in Brooklyn. With a day’s worth of vitamin A, a hefty dose of vitamin C, and just 20 calories per cup, bok choy also does your body good. Enjoy it raw, roasted, and simmered in these delicious chef-created dishes. SERVE IT RAW IN A SALAD In a medium bowl, mix 2½ cups julienned bok choy, ½ cup chopped carrot, ¼ cup grape tomatoes, 1½ tablespoons sesame oil, 1 teaspoon reduced-sodium soy sauce, 1 teaspoon…

This quick and easy style of homemade soup is genius: Place vegetables, noodles or grains, protein, and seasonings in a glass jar, take it to work, stash it in the fridge, and at lunchtime add boiling water. The result is a hearty and healthy midday meal that’s ready in minutes. Elana Karp, the head chef for the mealkit company Plated and a coauthor of the new Plated cookbook, shares three versions you’ll want to spoon up. Moroccan Chickpea Soup Recipe on next page. Pack these soups in jars that hold about 18 ounces. Moroccan Chickpea Soup ½ cup couscous ½ teaspoon vegetable bouillon paste ⅛ teaspoon ground cumin 2 tablespoons tomato sauce ¼ teaspoon harissa, or to taste ¼ cup thinly sliced Swiss chard ¼ cup shaved carrots ¼ cup…

Scan for more smart advice! You’ve heard that being positive is good for you. When your mood is upbeat, you feel happy and energized. You’re healthier, too: Recent research shows that optimists recover from illness faster, have stronger immune systems, and live longer. That’s probably because “they deal better with stress than other people,” says Carsten Wrosch, Ph.D., a professor in the Department of Psychology at Concordia University. “When pessimists are more tense or anxious than usual, their levels of damaging cortisol, a stress hormone, shoot up. But that doesn’t happen for optimists. Their resiliency protects them.” Optimists expect the best for the future, but they also know when it’s time to cut their losses and move on. Yet sometimes, looking on the bright side just feels wrong. If you…

“I DON’T THINK OF MYSELF AS A SEXY PERSON. BUT WHEN I’M WEARING SOMETHING THAT SHOWS OFF MY BODY, I FEEL SEXY.” Meet Your Motivator Julianne Hough makes things happen. Consider what she has accomplished in the past year alone: She won rave reviews for her role as Sandy in the hit TV special Grease Live!, recently started her own television production company, created an athleisure line called MPG Collection by Julianne Hough (she’s wearing it on our cover), and launched Juliannehough.com, a lifestyle website where she gives fitness, food, and fashion advice to her millions of fans. Julianne, 28, who is engaged to the Canadian hockey player Brooks Laich, is also about to start planning her wedding (one thing she knows for sure: Her dogs will be in the…

INFLAMMATION IS ONE of the hottest health topics of the year. But until now, the focus has been solely on the damage it causes. As it turns out, that’s not the whole story. Researchers have recently discovered that inflammation can actually make us healthier. It has powerful healing efects and is a critical component of the immune system, says Joanne Donoghue, Ph.D., an exercise physiologist at the New York Institute of Technology College of Osteopathic Medicine. You need it to generate muscle, heal from injuries, and even power through a tough day. The way it works is this: “Whenever you strength-train or do cardiovascular exercise, you’re creating mini-traumas in your muscles,” Donoghue explains. That triggers inflammation, which prompts the release of chemicals and hormones to repair the afected tissue and…

What does a good mood feel like—not in your brain, but in your body? Ideally, mental levity should also translate to a sense of physical buoyancy. And research bears this out; studies show we breathe more deeply and slowly when we’re relaxed, which brings our heart rate down. Positive feelings also make us sit up straighter and walk with more bounce in our step (there’s your buoyancy!). Indeed, happiness is a full-body emotion, one that’s felt from head to toe, according to one study (sadness is often felt in the chest; envy, in the head). Which is why, from nowon,lvowtoletagood mood engulf me the way other moods do and to milk it for all it’s worth—seemingly, a good way to extend it as long as possible. Throughout this issue, we…

Redis the New Green The latest nutrient-rich sips feature ingredients like beets, cherries, and tomatoes, which deliver some unique healthy-body benefits. Grab a ruby blend at your favorite juice shop, or check out one of these tasty store picks. Bolthouse Farms 1915 Beet Juice also includes carrot, orange, and lemon juices. Sip it preworkout— beet juice has been shown to boost muscle power. Cheribundi Tart Cherry Juice is high in antho cyanins, which fight inflammation—a perk that can aid in post workout recovery. Natalie’s Squeezed Fresh Tomato Juice is 100 percent tomatoes and lemon juice (no added salt or preservatives) and full of antioxidants, like lycopene. A Hot New Dog No fillers or faux meat here— that’s actually a jazzed-up carrot inside the bun. With its deep, smoky flavor, this…

STEAL THIS MANTRA “Do it over and over again until it becomes part of who you are.” —Nicole Winhoffer, trainer and founder of NW Method via Instagram @nicolewinhoffer THE NEW POWER BAR? As if we could be anymore hot for chocolate, now research finds that eating the dark sort can help you go longer and further during moderate exercise. When cyclers swapped a daily snack for 1.4 ounces of dark chocolate (an average full-size bar) for two weeks, they covered more distance in a time trial than those who swapped for white chocolate. Scientists think a type of flavonol in the cacao bean (which isn’t in white chocolate) increases nitric oxide production, which boosts circulation, and reduces oxygen consumption. “That means your body is working more efficiently, so you can…

Q&A “What type of cut should I ask for if I’m terrible at styling my hair?” —Shaun, 40, Richmond, California Long layers require the least amount of maintenance. Whether your hair is curly, wavy, or straight, they’ll give you a defined look, even if you use just a dollop of styling cream to smooth the cuticle. And although bangs are back for fall, stay away from them! Getting them to go in the direction you want actually requires tons of blow-drying from many angles. You’re better off with long pieces around the front instead. “Any tips for making air-dried hair look as if you actually spent time on it?” —Laura, 27, Westminster, Maryland Little tweaks after your hair is dry can make a big difference. If your hair is straight,…

More than 50 percent of women in their twenties, 26 percent of thirtysomethings, and 25 percent of 40- to 49-year-olds are breaking out, according to the American Academy of Dermatology. “Adult acne is skyrocketing,” says Dendy Engelman, M.D., a dermatologist in New York City, who says she’s seeing record numbers of adults who are plagued with breakouts. “It’s not just an episode here and there; it’s chronic.” Because of the growing problem, there’s more research being done to figure out what’s behind these skin issues and the most effective ways to treat them. Find out the illuminating answers to both on the following pages. Why We Have More Acne Now Besides monthly hormonal fluctuations or the fact that we sometimes skip washing our face, dermatologists believe that everything from what…

Now Accessorize!…

You probably don’t realize it as you’re running, but your feet are pounding the pavement some 1,000 times per mile and taking a bit of a beating—a force of two to four times your body weight with each foot strike. No wonder up to 79 percent of runners experience some kind of foot injury each year, according to research in the British Journal of Sports Medicine. “There are a large number of sensory nerve fibers in your feet,” explains Luke Bongiorno, the managing clinical director at Orthology, a physical therapy and sports medicine clinic in New York City. “If you don’t take care of your feet, you won’t properly stimulate those nerves, which can throw off your proprioception [the body’s ability to know where it is in space] and thus…

20s WHEN YOU'RE IN YOUR... Intheory. theseshouldbeflatab glory years. Though your metabolism starts to drop by 1 to 2 percent when you cross from your teens into your twenties (that means, if you're burning 2,500 calories a day in your teens, you'll burn 25 to 50 fewer calories a day in your twenties, which is why most people gain an average of 1.2 pounds per year at this age), it’s still high, says endocrinologist Scott Isaacs, M.D., the author of Hormonal Balance. You’re also continuing to churn out large amounts of hormones, like estrogen (this peaks in your late teens or early twenties), which guides your body to store fat in the hips, butt, and breasts instead of the midsection, and growth hormone, which releases fat from its stores in…

Make it: FRUIT AND CHEESE SKEWERS Drain an 8-ounce container of cherry-size fresh mozzarella balls and halve each one. Peel and cube a mango into ½-inch pieces, and wash and dry a 6-ounce container of fresh rasp berries. On a 6-inch skewer, thread a raspberry, followed by a basil leaf (folded in half), a piece of mozzarella, a basil leaf, a mango cube, a basil leaf, a piece of mozzarella, a basil leaf, and a raspberry. Repeat on additional skewers, and arrange them on a platter. Drizzle with storebought balsamic glaze. (Makes 16; 51 calories each) When you’re out for dinner: EAT THIS! Red Lobster Signature Shrimp Cocktail (130 calories) P.F. Chang’s Steamed Pork Dumplings (200 calories for 4) Romano’s Macaroni Grill Goat Cheese Peppadew Peppers (350 calories) The Right…

Make the apricot bites gluten-free by using GF oats. Almond-Apricot Energy Balls Makes: 12 Total time: 10 minutes ⅓ cup dried apricot halves (about 6) 1 tablespoon honey ¼ cup plus 1 tablespoon almond butter, at room temperature ¼ cup ground flaxseeds ¼ teaspoon kosher salt ⅔ cup rolled oats ¼ cup freeze-dried strawberries, crushed into a powder (optional) 1 Place apricots, honey, almond butter, flaxseeds, and salt in the bowl of a food processor. Pulse 5 times, then process the mixture for about 20 seconds. 2 Scrape down the sides of the bowl, add oats, pulse 5 times, then process for 20 seconds more. 3 Use a tablespoon measure to scoop out mixture; shape each scoop into a ball, then roll in strawberry powder if desired. Refrigerate until ready…

We’ve all been there: Something embarrassing happens during sex, and your immediate reaction is to start laughing. From now on, feel free to yuk it up. Long-term couples who laugh together in bed have more orgasms and better sex overall than those who keep a straight face, a recent study in the Journal of Sex Research suggests. “Sex can be stressful,” points out David Frederick, Ph.D., an assistant professor of health psychology at Chapman University. “Sharing a laugh over an awkward moment or when you’re trying out a new position breaks through some of the tension and helps you communicate more effectively with your partner,” he says. Plus, when you’re relaxed and happy, it’s much easier to climax. Q&A “What are these ‘period panties’ I’ve been hearing about?” Absorbent underwear…

BARELY THERE BLUSH The secret to a perfect fresh-faced flush is a makeup formula that applies and absorbs oil like a pow der but sinks into skin like a cream. The new powder-tocream formulas, like Marc Jacobs Beauty Air Blush Soft Glow Duo ($42, sephora.com), do just that. When you swirl one onto the apples of your cheeks with a blush brush, featherlight powders release an undetect able liquid, converting the color into an airy cream that melts right in. “The result is a tint that doesn’t look too Raggedy Ann,” says Nick Barose, a makeup artist in New York City. “It’s a natural, back-from-vacation glow.” BODY-BUILDING MIST When you want your hair to reach new heights, the lighter the product, the bigger the boost. These days, the particles in…

Green Tomato Egg Cups With Grilled Salsa Serves: 4 Active time: 25 minutes Total time: 45 minutes 4 firm green tomatoes Kosher salt 1 teaspoon extra-virgin olive oil 1 small avocado, quartered and peeled 3 scallions, trimmed 1 small ear corn, husked 4 large eggs 1 small red or orange bell pepper, finely diced ½ cup fresh cilantro, finely chopped 1 lime 1 Preheat a grill to high. Trim tops off green tomatoes and use a melon baller or a spoon to scoop out insides, leaving tomatoes with .- to 1-inch-thick bottoms and sides . Sprinkle insides and outsides with salt, place upside down on a plate, and let drain for 10 minutes. Pat insides and outsides of tomatoes dry with a paper towel and rub oil on outsides. 2…

Feel as if your willpower is weakening? Make a fist to help boost it. Research shows that this simple tactic really works: Because we tend to unconsciously tighten our muscles when we need more physical or mental strength, our brains have learned to associate the act with greater selfcontrol. Clenching your fist becomes a cue to renew your willpower whenever you need the resolve to choose an apple over a doughnut or to get to the gym when you’d rather sit on the couch. —Iris Hung, Ph.D., a professor of marketing at Fudan University in Shanghai and a coauthor of a study about how muscle contraction influences self-control…

This Season’s Bold Shoulder The athletic, deep halter neckline you’re seeing everywhere right now is all about the delts. Thanks to the way it spotlights shoulder definition with a dose of sexy, this minimal fashion-forward silhouette is getting play not only in fitness studios but also on the street. Postworkout, pair the Heroine Sport X bra ($95, heroinesport.com), shown here, with a high-waisted skirt and jacket to spend Sunday in style. Make the Shot Whether you want to boost the quality of your posts or capture jawdropping photos on your next active vacay, here’s a camera that’s worth the splurge. The Pentax K-70 Digital SLR ($650, us.ricohimaging.com) is compact enough to pop into your purse and has built-in Wi-Fi (so you can send pics to your phone). And its imagestabilization…

Scan for more beauty tips! Black, Smudgy Eyes This devil-may-care makeup look is undeniably sexy and surprisingly easy to pull off. “Usually makeup artists insist that you painstakingly draw your eyeliner close to the lash line; now you can freehand it, then smudge it into your top and lower lash lines with a finger,” celebrity makeup artist Mally Roncal says. Eyeliner pencils and gels have just the right amount of sheen for this, but avoid anything with shimmer or glitter, says Lori Taylor Davis, Smashbox global pro lead artist. “Save that for the holidays.” Heighten the impact with: Peachy cheeks and lips The rest of your face should be very feminine, says Roncal, who recommends a pop of peach on the apples of your cheeks and a glossy lip. Try…

Form a daring cherry to a moody Bordeaux, the reds right now are a more sophisticated take on the typical crimson polish and read simultaneously as strong and fiercely feminine, says Jin Soon Choi, a manicurist in New York City. “Paint the top edge of each round-shaped nail to help protect it from chips, and apply a topcoat to keep your color vibrant,” Choi says.…

45 seconds THICKEN YOUR LASHES With two coats of mascara, eyes look instantly lifted and more awake. A waterproof formula like Fusion Beauty Lash Fusion XXL Waterproof Mascara ($28, fusionbeauty.com) won’t smudge even if you’ve yet to cool down. 30 seconds FRESHEN UP FAST If you don’t have time for a rinse, give yourself a quick wipe down with a damp, extralarge Yuni Instant Shower Sheet ($12 for 20, yunibeauty.com), which cleanses and deodorizes with peppermint leaf essential oil. 3 minutes COLOR ON THE QUICK Digging through bags to find your makeup and then opening it all up steals valuable time. Instead, fill this magnetized Ittsē Palette ($22, ittse.com) with whatever you want so that you can swipe on eye shadow, blush, bronzer, powder, and lip tint in one go.…

Tahini sauce adds nutty flavor and extra protein to ice cream and fruit. Recipe on next page. Scan for more tasty ideas! Tahini, the sesame seed puree, has a creamy texture and a nutty taste that heightens both sweet and savory dishes. It’s also a nutritional powerhouse. “Sesame has tons of protein, healthy fats, and minerals like calcium, iron, and zinc,” says nutritionist McKel Hill, R.D.N., the author of the new cookbook Nutrition Stripped. She loads tahini on sliced apples, uses it in dressings, and even adds it to smoothies. See her recipe, below, along with other delicious ways to savor the spread. This smoothie is rich in bone-building nutrients like calcium and vitamin K. Give a Green Smoothie Extra Staying Power In a blender, place 1 cup water, 3…

Choose a fresh, hearty wholegrain bread for a sturdy base. Leafy greens like kale and spinach are vitamin and mineral powerhouses. Yet on their own, they can’t easily provide one of the most important minerals of all: iron, which boosts your energy and metabolism but is hard to absorb from plant sources. Enter strawberries. They’re high in vitamin C (one cup has a full day’s worth), a nutrient that helps your body take in and use iron. Flavorwise, the sweetness of the berries is the perfect contrast to the slight bitter ness of the veg. Together on this multilayered toast topped with cheese (which provides protein), they deliver the swoon-worthy combo of crunchy, creamy, savory, and sweet. Strawberry-Spinach Ricotta Toasts Serves: 4 Active time: 15 minutes Total time: 25 minutes…

Eat within an hour of exercising or you’ll tear into all the food you can get your hands on. It's the catch-22 of exercise. You sweat, burn off calories— and then want to inhale every single thing in sight. Sometimes your rampant appetite kicks in fairly soon afteryou finish your workout, but often it strikes hours later or even the next morning, says sports nutritionist Lauren Antonucci, R.D.N., The director of Nutrition Energy in New York City. In fact, studies show that most workouts actually make you less hungry at first. “During and right after exercise, the hunger hormone ghrelin is suppressed, while PYY, a satiety hormone, is elevated,” explains Barry Braun, Ph.D., the head of health and exercise science at Colorado State University. “But then your appetite comes back…

Oxygen bars are popping up across the country, and many athletes, skiers, and mountain climbers swear by the treatment. But does breathing extra O2 really improve workout performance and cure fatigue, jet lag, and hangovers? Shape investigates. What It Is You strap on a face mask, insert a nasal tube called a cannula—or in the newest iteration of the therapy, hold a spray can to your mouth—and breathe in concentrated oxygen. Medically, oxygen therapy is used to treat conditions like chronic obstructive pulmonary disease, but these days “you frequently see it used by athletes after intense exercise or in high altitudes,” says Norman H. Edelman, M.D., the senior scientific adviser for the American Lung Association. Devotees claim it helps them catch their breath faster after a workout, increases energy and…

THE MOTIVATION When 26-year-old Sarah McKinney of Bedford, Indiana, found herself out of breath while carrying her 1½-year-old twin daughters in the fall of 2014, she knew she had to make some major changes in her life. “I was having a hard time keeping up with my girls,” admits 5-foot-1-inch Sarah, who weighed 225 pounds, “ate anything and everything,” and never exercised. “Almost everyone in my family is overweight,” she says. “My mom had gastric bypass surgery. I kept thinking, That isn’t going to happen to me. I want to be able to run around with my kids.” THE ACTION PLAN That December, Sarah flipped through her sister’s copy of Shape. “I realized that getting healthy and fit was more doable than I thought,” she says. She saw her doctor,…

Being strong will fire upyour metabolism and confidence like nothing else, says trainer Adam Rosante, the author of the e-book Strong Body Guide. "And the more strength you possess, the easier every activity you do becomes,” he says. To get you that "I'm invincible” high, Rosante designed this routine to pump up the three key components of strength. First there's maximal muscular strength, or the greatest force you can muster in a single contraction . (Think of that as the most weight you can press, squat, and so on, in a single rep.) Then there’s muscular power, which is your ability to produce strength quickly (as in throwing a medicine ball as far and as high as you can). Last, there’s muscular endurance, which is your ability to exert force…