Tabla de contenidos para January/February 2018 en Shape

Rule Your Year Go bold with your body goals and let Shape Squad leader and trainer Jen Widerstrom help you get after them, stat. Sign up right now at shape.com/crushyourgoals for our fully loaded 2018 Crush Your Goals program. You’ll get our real-talk motivational newsletter with exclusive workouts, Facebook Live support, and healthy recipes straight from Widerstrom to help you nail that next level. SCAN TO SEE WHAT’S TRENDING! Download the free Love My Shape app and scan the page. 1,300,000 How many of you viewed our video on how to make an omelet in a mug on Facebook. Want more go-to recipes? Sign up at shape.com/email, and we’ll send them to your in-box. A CLEANSE YOU CAN CONQUER Check out our 30-Day Clean(ish) Eating Challenge at shape.com/cleaneating for daily…

LET FEAR FIRE YOU UP Here’s a bit of reverse psychology to help you tackle scary endeavors: Instead of trying to shut down your fear, let that heightened energy fuel you the way athletes like former extreme skier Kristen Ulmer do. When you feel anxiety hit, recognize that tension as your body’s way of expressing excitement rather than angst, Ulmer suggests in her new book, The Art of Fear: Why Conquering Fear Won’t Work and What to Do Instead. “That discomfort is here to help you come alive rather than being the thing that holds you back,” Ulmer says. The technique can work for just about anything— whether it’s a daunting physical feat or a mental one. Practice it, and the method will soon become habit. A Power Tool for…

Cleanse, Protect, Repeat Although not much happens if you skip your beauty routine for a day here and there, serial offenders may experience bigger issues than clogged pores and dryness. More than 40 percent of us live in areas with unhealthy air quality, according to the American Lung Association, and a significant amount of research links air pollutants with skin damage. These invisible particles and gases cling to the skin’s surface, attacking lipids and proteins, damaging the barrier, and possibly triggering a domino effect of inflammation, sensitivity, and redness if the pollutants aren’t neutralized or washed off. In fact, Chinese researchers attributed an increase in doctor visits for contact dermatitis and eczema to rising levels of ozone. HOW TO SAVE FACE Every morning, arm your skin with an antioxidant arsenal…

The Life, the Look, the Leaders Multiday wellness immersion experiences (at resorts, lodges, and the like) are seizing their moment. Typically, a crack team of professionals whips up personalized fitness plans and offers daily spa treatments, digital detox time, meditation sessions, and nutritionist-approved farm-totable fare. No wonder the market for such mind-body tourism grew 14 percent just in the past few years, according to the Global Wellness Institute. These hip holidays let you rip the Band-Aid off any bad daily habits and unplug at the same time. “The goal is for guests to return to their daily lives rejuvenated and refreshed, with the skills to make lasting changes,” says Alex Glasscock, a cofounder and the CEO of the Ranch Malibu, a retreat popular with celebrities. Options abound: Reconnect with nature…

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“JUMPING ROPE IS ONE OF THE best cardiovascular full-body workouts on the planet,” says Christa DiPaolo, a creator of The Cut: Jump Rope, a new high-intensity class at Equinox gyms. It’s also a convenient one-stop session for building speed, agility, and coordination. DiPaolo codeveloped the class to crank your heart rate and metabolism with a mix of different jump rope intervals (you’ll burn an impressive 13 calories per minute) followed by sculpting moves to condition your body. So no worries about monotonous nonstop hopping. All you’ll need to do this routine is a trusty jump rope—or two if you’re up for an extra challenge and an even bigger burn. DiPaolo designed the workout here with cues for using a lighter speed rope and a weighted power rope as you’d do…

Golden Matcha Created by MAX FORTGANG, cofounder of MatchaBar in New York City Bring 1 cup of water to a simmer and add to a small bowl. Whisk in 1 teaspoon matcha and 3 tablespoons cocoa powder until completely smooth. Heat 1¾ cups almond milk over medium heat until simmering. Reduce heat and add ½ teaspoon ground turmeric and 4 ounces chopped 60% dark chocolate; stir until melted. Add to matcha-cocoa mixture and whisk together. Divide between mugs and sprinkle with black pepper. Serves 2. Spicy Coconut Created bySARAH OSBORN BLUE, executive pastry chef at Sardella in St. Louis In a small pot, stir together 2 tablespoons cocoa powder, 1 tablespoon sugar, ⅛ teaspoon ground green cardamom, ⅛ teaspoon ground cinnamon, a pinch of cayenne, and 2 cups coconut milk.…

These gnarly-looking roots make for some very happy surprises. Chefs love them for their rich artichoke-like flavor and earthy depth. They’re a delicious and nutritious sub for potatoes too. Sunchokes are loaded with fiber and iron, says Marni Sumbal, R.D.N., of Trimarni Coaching and Nutrition in Greenville, South Carolina. The versatile veggies are great roasted, mashed, or whipped into a puree— and they shine especially bright in these recipes. Toss Together a Fresh Fall Salad In a small bowl, whisk 3 tablespoons each lemon juice and olive oil, 1½ teaspoons salt, ¾ teaspoon freshly ground black pepper, and red chile flakes to taste. Using a mandoline or a knife, shave ¾ pound sunchokes and 1 Gala apple into ⅛ -inch-thick pieces. Add ¼ cup sunflower seeds and ¼ cup pecorino…

“ADVENTURE” IS A LOADED word. On the one hand, it’s a good thing, an expe rience full of surprises, delight, and later great memories. But it can also mean something more complicated, as in “well, that [insert tumultuous experience here] was an ad venture!” The way I see it, both—the good and the rocky—result in important personal gains. As we head into the new year, I prefer the idea of an adventure mind-set over one oriented toward a goal. It just feels more expansive. And frankly, I’m not a big believer in the January 1st push toward immediate self-improvement—just because the calendar changes, that doesn’t mean you have to. Plus, any time of the year is a good time for a fresh start. But no one would dispute that the…

SLEEKFEET The Sorel Joan Rain boot ($165, sorel.com) proves that weatherproof boots can be all-occasion and subtle enough to wear on the daily. Thanks to their vulcanized high-gloss rubber upper, mesh lining, and slip-resistant sole, you’ll feel bold enough to brave the slushy streets and stylish enough for whatever comes after. Beauty Starts From Within This base layer is so chic, you may find yourself wearing it off the slopes and in plain sight. The toasty thermals from Sweaty Betty not only come in a slick statement print, but they’re also crafted of a techie fabric designed to regulate and insulate your body warmth, wick away sweat, and dry quickly. The seamless design and snug fit ensure friction-free comfort. Elevate Your Shades These fashion-forward frames have built-in smarts to suit…

Beauty&Style Playbook Scan for more beauty tips! THE LOOK YOU’RE AFTER Flawless but Also Completely Natural THE NEW FLUID FORMULAS are stocked with pigments to fully hide blemishes, yet they feel and look like nothing. Built-in powders act like light diffusers that dis tract from imperfections, while polymers absorb oil so makeup lasts longer. “You’re left with a finish that’s fresh and matte enough that you don’t need additional powder,” says Peter Philips, the creative and image director for Dior Makeup. To apply: “I dot foundation on different areas of the face with a finger or a brush, then blend it all in with a slightly damp makeup sponge, which creates the most seamless result,” says makeup artist Gita Bass, a brand ambassador for Simple Skincare. THE FORMULAS YOU…

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Side Straddle Jump feet hipwidth apart for one jump and back together for the next. Skiers Keeping feet together, jump from side to side on each rotation of the rope. Doubleunders Do one jump for every two rotations of the rope. Use wrists to increase speed of rope so it passes under feet twice as you’re in midair. Crisscrosses Cross at the forearms and perform a single jump, then open arms back up and perform another single jump; continue alternating. High Knees Bring one knee up toward chest with each rotation of the rope, alternating knees.…

SAFFRON CHICKEN SOUP WITH SPINACH AND CHICKPEAS Serves: 8 Active time: 45 minutes Total time: 1 hour 1 5-pound whole chicken, rinsed and innards removed 7 cups water 1 teaspoon saffron threads 2 fresh bay leaves or 1 dried bay leaf 2 tablespoons kosher salt 3 tablespoons olive oil 2 teaspoons minced ginger 2 teaspoons minced garlic (about 2 cloves) 1 yellow onion, diced Zest of 2 lemons 4 cups shiitake mushrooms, sliced 2 bunches or 1 gallon spinach, stemmed, washed, and chopped 3 cups canned chickpeas, rinsed Juice of 1 lemon Extra-virgin olive oil, for serving 1 In a stockpot over high heat, place chicken in water and bring to a simmer. Turn heat to low and use a spoon to remove any foam that rises to the top…

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. TO GET WHAT YOU want—at work, in the gym, in your life—it’s crucial to have confidence, something we’ve all learn ed through experience. But the degree to which that mind-set matters when driving your success may surprise you. “Confidence is on par with competence when it comes to achievement,” says Cameron Paul Anderson, Ph.D., a professor in the Haas School of Business at UC Berkeley. When you feel good about yourself, you are willing to take risks and better able to rebound from setbacks. You also think more creatively and push yourself harder, he says. Confidence even helps you harness the positive power of…

“If we feel as if achieving a goal makes a difference in the lives of others, our mental and physical restrictions are ever so slightly lifted, and we can push ourselves closer to our full potential,” say Brad Stulberg and Steve Magness, the authors of Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive With the New Science of Success. In other words, rally your strength during, say, a tough stretch of your half marathon by focusing on the cause the race is benefiting or how you’re all pulling together as a team to conquer that obstacle course. More power to you!…

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Katie Willcox, a model, a businesswoman, and a blogger, has had a roller-coaster relationship with her body. “I grew up on fast food. It was quick and cheap,” she says. In college, she continued the same diet, but without playing sports as she had in high school, she gained 25 pounds. By graduation, she was a size 14. While Katie found work as a plussize model, she was far from body confident. Then she met Bradford, now her husband, at a Christmas party. A former fitness model and an avid skier, Bradford loved exercise and eating well. “So we started doing fun things, like camping and hiking,” Katie says, “and I lost about 30 pounds without even trying.” But then her plus-size clients complained that she no longer looked “full…

MAKE EXTRA TIME COUNT Got a few minutes before class? Don’t waste them! Do these three one-minute standing ab moves from exercise physiologist Tom Holland, the author of Beat the Gym: March in place with arms overhead, and draw both elbows down toward your knee with every lift. Next, alternate bringing one elbow to your opposite knee. Finally, alternate lifting one straight leg in front as you reach for the toes with your opposite hand. “These moves not only target your core but also provide a great warm-up,” he says. DO DRILLS “During your run, throw in a few sets of carioca running drills throughout the workout,” Holland says. Lift your arms out to the sides. Twist from your midsection as you move laterally to the right, stepping your left…

“With a good snowsuit, boots, hat, and mittens, we can do anything,” says Olympic cross-country skier Kikkan Randall, mom to 2-year-old son Breck. “I bring Breck along in a baby carrier backpack for hikes or a Thule Chariot [adapted with a Thule cross-country ski kit, both at rei.com] for cross-country skiing, then let him get out and play.” For Brenna Huckaby, a Paralympic snowboarder with a 20-month-old daughter, Lilah, half the year is a snow day. “We are an outdoor family. I gave Lilah her own mini snowboard [when she could stand],” Huckaby says. “When she was 11 months old, she was already able to ride it down a bunny slope with me alongside her.”…

Scan for more tasty ideas! BUCKWHEAT CREPES WITH SAUTÉED GREENS AND ROMESCO Makes: 12 crepes Active time: 25 minutes Total time: 2 hours 25 minutes ¾ cup buckwheat flour2 large eggs1 cup whole milk, plus moreas needed1½ teaspoons sea salt, plus more for seasoning7 tablespoons olive oil1 jarred roasted red pepper¼ cup hazelnuts, toasted and chopped¼ cup almonds, toasted and chopped1 garlic clove, peeled1 tablespoon sherry vinegar1 teaspoon smoked paprika1 teaspoon unsalted butter1 bunch dark leafy greens 1 Add the flour, eggs, milk,. teaspoon salt, and 1 tablespoon oil to a blender and puree until very smooth. Cover and refrigerate for at least 2 hours and up to 5 days. 2 Make the romesco sauce: Pulse the pepper, hazelnuts, almonds, and garlic in a food processor until combined but still…

EGGS MADE EASY Keep your fridge stocked with hard-boiled eggs for an instant protein-packed meal or snack. The Dash Rapid Egg Cooker ($20, bedbathand beyond.com) cooks a batch perfectly in 12 minutes or less. CHOP AND DROP The SimPrium Bamboo Cutting Board ($26, simprium.com) has a slide-out tray for peels or to separate ingredients. PERFECT CUT Whether you’re making a salad a stir-fry, or sautéed veg gies, the nylon blade of the Prepara Salad Chopper ($y, prepara.com) lets you cut ingredients in the bowl or pan. THE ULTIMATE MULTITASKER With its many settings— including steam, slowcook, and stew—the Instant Pot Ultra 10-in-1 Multi-Use Programmable Pressure Cooker ($150, amazon.com) PASTA PRESTO No more boiling water. Just place noodles and water in the Lékué Silicone Pasta Cooker ($25, bedbathandbeyond.com), pop it in…

YOU KNOW EXERCISE IS GREAT for your body and mood. But new research is showing that it can have an equally profound effect on your thinking skills. “Working out is one of the most powerful things you can do to strengthen the brain,” says Wendy Suzuki, Ph.D., a professor of neural science and psychology at New York University. “A single workout triggers physiological changes that improve mental function,” she says. You don’t have to go all out, either. “Taking a walk stimulates the release of serotonin, dopamine, noradrenaline, and endorphins and makes you feel calmer and happier,” Suzuki explains. Those effects last for several hours, but if you hit the gym regularly, they may persist long term. Exercise trains you to push yourself when your body is telling you to…

WHY THE WIPEOUTS ARE STILL WORTHIT “The rush of skiing 80-plus miles per hour down a mountain just never gets old.” THE SCAR SHE ROCKS WITH PRIDE “I used to think the huge purple scar along the back of my right arm was hideous. [Vonn broke her arm after a bad training crash in 2016.] But the harder I worked in rehab, the more I felt like it was a badge of strength. Now I go sleeveless.” WHAT QUICKLY KILLS HER WORKOUT “Monotony.” THE ONLY WAY SHE’LL FACE SUBZERO MORNINGS “A bowl of oatmeal with blueberries and cinnamon with a side of scrambled eggs is the perfect breakfast.” HER HAPPY PLACE “Home with my dogs. After competing for so many years, I just want to relax when I get free…