Shape -julkaisun May 2013 -irtonumeron sisällysluettelo

JUMP START ROUR BEACH BODY It may still be spring, but we’ve got bikinis on our minds. And that’s fine, because if you kick your fitness routine into high gear now, you can avoid the last-minute panic come summer. This three-month plan, inspired by the DVD Jillian Michaels Hard Body ($15; jillianmichaels.com), is your weapon against two-piece angst. Each month Jillian will design a new total-body sculpting circuit. You’ll begin with a heart-rate-revving warm-up, then move quickly from one exercise to the next, torching more than 9 calories a minute while you tone. We guarantee you’ll notice less jiggle and more definition in four weeks—so just imagine the transformation you’ll see by August! (Pair this program with “The Beach Body Diet,” page 98, and you’ll shed fat even faster.) Start…

Jessica Smith Jessica Smith, the trainer who designed “The Yin/Yang Workout” (page 146) along with her husband and fourth-degree black belt, Guillermo Gomez, calls the dual concept behind it a win-win: “When you use a slow, centering move like a tree pose between high-intensity exercises, you’re giving your body the rest it needs and clearing your mind at the same time.” Smith teaches cardio sculpt, dance, and Pilates classes at Equinox gyms and Canyon Ranch spa in Miami. Sarah Kehoe How does photographer Sarah Kehoe (“Time It Right!,” page 162) power through a high-energy shoot like this one? By creating a dynamic playlist. “Music is a major element, particularly finding a rhythm the model can work with,” she says. “And at the end of the day, we’ve always had fun.”…

After hours of posing for our cover, Alison Sweeney cranked out planks, push-ups, and more with a smile—and pep to spare. The star’s strength and stamina are the result of three to six weekly workouts, including one 90-minute session with her trainer, Steve Lee. “We do a mix of plyometrics, body weight and resistance moves, and stretching,” he says. Everything from sparring to yoga is incorporated into the routines, and each move challenges the upper and lower body simultaneously. “This approach has helped Ali improve her posture while getting more sculpted,” says Lee. Try the strategy with this quickie workout—soon you’ll be grinning (instead of grimacing) while you plank too. The Plan HOW IT WORKS Two or three times a week, do 3 sets of 10 reps (advanced exercisers, do…

The warm-weather combo of sweat and humidity can cause your fragrance to have a moment of high potency, then evaporate rapidly. But that won’t happen if you mist your strands instead of your skin, says International Flavors & Fragrances perfumer Ruhi Patil. “Because there’s less interaction with your body chemistry, hair retains scents longer, and the notes stay truer.” Spritz one of these specially formulated sprays that combat odors (think food and smoke) and leave a subtle—but attention-getting—aroma in their wake. ▪ ROMANTIC Marchesa Parfum D’Extase Hair Mist ($38; sephora.com) ▪ FLIRTY Chanel Chance Eau Tendre Hair Mist ($50; nordstrom.com) ▪ SULTRY Frédéric Malle Carnal Flower Brume Pour Cheveux ($160; barneys.com) ▪ FRESH Oribe Côte d’Azur Hair Refresher ($22; oribe.com)…

BROOKE SHIELDS In 1994, Shields came to O’Connor to get a new look for her upcoming sitcom, Suddenly Susan. O’Connor took her from a “muted reddish brown” to a sun-kissed brunette, which complemented her cool skin tone. Still a client, Shields now gets “sun-flicked” tips—blonde highlights painted on ends. DEBRA MESSING “Everyone thinks she’s a natural redhead,” says O’Connor. She gave Messing this vibrant ruby-copper color for her role on the hit show Will & Grace in 1998, and it became the star’s signature shade. Today, for Messing and other redheads, O’Connor weaves in gold accents to add dimension. BLAKE LIVELY O’Connor created the actress’s “New York City” blushed blonde for Gossip Girl in 2007. The series may have ended, but Lively’s color remains a timeless look. “It’s a mix…

SOLAR POWER POLAROID ($60; solsticesunglasses.com) C. WONDER ($78; cwonder.com) A.J. MORGAN ($24; ajmorgan eyewear.com) VOGUE ($70; sunglasshut.com) RAG & BONE ($325; rag-bone.com) COACH ($148; sunglasshut.com) ELIZABETH AND JAMES ($195; nordstrom.com) WATCH OUT SWATCH ($120; store.swatch.com) ICE-WATCH ($99; macys.com) MULCO WATCHES INC. ($395; mulco.com) MOVADO ($950; 866-680-3105) COACH ($158; coach.com) TISSOT ($650; tissotshop.com) TIMEX ($75; nordstrom.com) TKO ORLOGI ($50; tkowatches.com) STRAPPY DAYS REBECCA MINKOFF ($165; shopbop.com) JIMMY CHOO ($725; jimmychoo.com) HEART SOUL ($49; dsw.com) DKNY ($165; dkny.com) LONGCHAMP ($435; longchamp.com) VIA SPIGA ($150; nordstrom.com) DIANE VON FURSTENBERG ($198; shopbop.com)…

Cycling burns an average of 10 calories per minute, sculpts sexy legs, and helps protect the planet. Whether you ride to get in shape or just get around, one of these new bikes will have your heart racing. FOR THE ROADIE Tackle a century ride on this 20-speed Diamondback Airen 2 ($900; diamondback.com). The lightweight aluminum frame makes it fast, and narrow handlebars allow for a comfortable cruising position. FOR THE TRAILBLAZER The wide handlebars and thick, knobby tires of the Cannondale Althea 3 ($600; cannondale.com) increase stability on uneven terrain. Shift through the bike’s 24 gears to climb mountains with ease and stay in control on downhills. FOR THE COMMUTER Getting to work is a cinch with this bike: The electronic Currie IZIP E3 Path ($1,700; currietech.com) can go…

JAY CARDIELLO is SHAPE’s fitness editor-at-large and a personal trainer in New York City. Go to shape.com/blogs for more of his workout advice. A ripped upper body screams, “I’m fit!”—and it can create the illusion of a smaller waistline too. Tone the muscles of your shoulders, arms, and back fast with this serious sculptor. Jay Cardiello explains how to perfect and build upon the overhead press. (When one version feels easy, step it up to the next level.) BEGINNER BASIC OVERHEAD PRESS Stand with feet hip-width apart, knees slightly bent. Hold a 5-to 10-pound dumbbell in each hand in front of shoulders, palms facing away from you. Extend arms overhead [shown]. Pause, then return to starting position. Do 3 sets of 15 reps, resting 30 seconds between sets. INTERMEDIATE SINGLE-ARM…

You may be moving, grooving, and jumping during your workout, but your breasts shouldn’t be following suit. To ban the bounce and up the comfort level of your sweat sessions, SHAPE testers put 30 new sports bras through their paces to find these standouts. Whatever your size or exercise preference, you’ll find one that will leave you high and dry—which, when it comes to boobs, is a very good thing. PRETTY UPLIFTING Everyone from yogis to CrossFitters raved about the Victoria’s Secret VSX Incredible bra (left, $50; victoriassecret.com). Reviewers called it “super-flattering” (no uniboob!) and “surprisingly supportive.” tops for A–B cupsFROM LEFT: ATHLETA SPRINT SEAMLESS ($49; athleta.com) During Pilates and strength training, this “adorable,” quick-drying bra shined. “It’s so comfy—it moved with me no matter which way I twisted,” said…

It’s a no-brainer that dairy foods—like milk, cheese, and yogurt—are an important part of a kid’s diet, but new research in the journal Age and Ageing reveals how they can have a big impact later in life too. The study found that people who consumed higher amounts of dairy during childhood walked 5 percent faster and had a 25 percent lower risk of poor balance in older age than those who took in less. “We think the calcium and protein in milk may be essential to bone and muscle health throughout your entire life,” says coauthor Kate Birnie, Ph.D., a research associate at the University of Bristol in the UK. The United states Department of Agriculture recommends 2 cups a day for 2-to 3-year-olds, 2 ½ cups for 4-to 8-year-olds,…

AIM FOR 430 TO 470 CALORIES GOURMET Thai Peanut Soba Noodles 2 ounces cooked and cooled soba noodles tossed with 3 tablespoons Thai peanut sauce, 10 precooked small cocktail shrimp, ½ cup thinly sliced red bell pepper, ½ cup sliced English cucumber, and cilantro to taste; squeeze a lime wedge over the top {440 CALORIES} GLUTEN-FREE California Chicken Salad 4 ounces shredded roasted chicken breast mixed with 1 finely diced dried apricot, 1 tablespoon plain nonfat Greek yogurt, 2 teaspoons lowfat mayonnaise, 1 teaspoon cider vinegar, 1 tablespoon chopped walnuts, a pinch sea salt, and fresh tarragon to taste; 1 celery stalk and 10 rice crackers on the side to scoop up the salad {430 CALORIES} VEGETARIAN Mediterranean Plate 1 large whole-grain pita alongside 1 cup cherry tomatoes, 6 Kalamata…

While growing up in New Jersey, Judy Joo loved cooking with her Koreanborn mother and exploring new restaurants in New York City—not too surprising, considering that she’s now one of the stars of the food firmament across the pond in England. A headliner on Iron Chef UK and a judge on The Next Iron Chef, Joo has worked in some of the world’s top kitchens, including a stint at one of Gordon Ramsay’s restaurants. And yet, early on, Joo was headed in a very different direction, studying engineering at Columbia University and then putting in five years with the investment banking firm Morgan Stanley. Finally, she realized she was spending almost all her time making money to support a lifestyle outside of the office. “I wanted to be doing something…

Take your flapjacks from flat to fluffy (and from naughty to nutritious) with London-based chef Judy Joo’s innovative tweaks. Here, a whipped egg white amps up the volume and protein, while Greek yogurt provides a dose of calcium. Now that’s a sweet way to start your day! SERVES: 4 PREP TIME: 20 MINUTES COOK TIME: 15 MINUTES FOR THE SYRUP 3 large blood oranges 5 tablespoons maple syrup FOR THE PANCAKES ¾ cup flour 2 teaspoons baking powder pinch salt 1 egg ½ cup Greek yogurt 3 tablespoons soy (or almond) milk 1 tablespoon vegetable oil 1½ teaspoons maple syrup 1 teaspoon vanilla extract 1 egg white cooking spray ¼ cup sliced almonds, lightly toasted (optional) fresh mint sprigs (optional) 1. To make the syrup, segment the oranges: Start by…

IN CASE OF EMERGENCY… Slip the new Coleman Personal Survival First Aid Tin ($9; amazon.com) into your handbag or backpack and you won’t be caught off guard if you get into a scuffle with the sidewalk or an angry bee. This tiny (it’s 3 by 5 inches) retro-style container holds an impressive 74 items, including a variety of adhesive bandages, antiseptic pads, sting-soothing wipes, antibiotic ointment, safety pins, and waterproof matches. Traveling extra-light? Try the company’s All Purpose Tin ($5), which is even more slender but still houses 27 pieces.…

Q/I’m thinking of getting my varicose veins treated. Will I look good by Memorial Day? A/Recovery time varies, but plan to see an expert (phlebologist) at least a month and a half before you want to show of those legs, says Luis Navarro, M.D., director of the Vein Treatment Center in New York City. Small varicose veins and spider veins can be tackled with sclerotherapy, which entails injecting a solution into the vessel to make it contract and close of. If your case is moderate, you’ll likely need to come into the office four to five times and have black-and-blue marks for two to three weeks. “Larger varicose veins require more complex treatments,” says Navarro. The most common one is endovenous laser ablation, in which the physician inserts a tiny…

As an ob-gyn, Lissa Rankin thought there was only one way to be a healer: People come to you with a physical complaint and you supply them with a pill or other scientifically vetted remedy. But after 20 years in medicine, she began to question that system. “I noticed that many patients had healthy habits but a laundry list of ailments,” she recalls. “When I delved deeper, I realized most were under a lot of stress. They said things like ‘I need to leave my husband’ or ‘I should get a different job.’ Those who made life changes got better.” Rankin started researching the connection between physical well-being and other aspects of life—like spirituality, sexuality, and relationships—and became convinced that all those factors need to be in balance for the…

GET INSPIRED! CINDI TERRY Age: 36 Home: Utah Occupation: Yoga instructor SHAPE reader: 10 years Cindi Terry had always found yoga rejuvenating, but she didn’t become a devotee until 2006, shortly after divorcing her husband and the father of her five children. “I was scared and unsure of myself and went to class one day to gain clarity,” she says. “When the teacher told us to breathe deeply and think about our purpose for being there, tears began streaming down my face.” The busy mom realized she had spent so much time taking care of her family that she’d forgotten to attend to her own needs. That all changed as Cindi began taking daily classes. “Flowing from one pose to the next made me feel strong and invigorated,” she says.…

On the morning of my 47th birthday last year, I woke up early to prepare for a big meeting at work. As I sat at my kitchen table at 5:30 a.m. sipping coffee, I suddenly felt a familiar sensation—one I’d been dreading for a long time. It started as a tingle in my right hand and quickly turned to numbness. Because it had happened eight years earlier, I knew what this meant: I was having a stroke. This meant: I was having a stroke. I tried to stand up but instead slumped to the floor. Miraculously, my cell phone was within reach, and I dialed 911 with my unaffected left hand. The operator calmed me down, then asked me to unlock the front door for the paramedics. Unable to walk,…

Desert Jewel An itsy bikini makes a big impact thanks to lavish embellishment. La Perla Mare bikini top ($248) and bottoms ($198; laperla.com). Nashelle earrings ($75; nashelle.com). Kendall Conrad bangles (from $80; kendallconrad design.com). Sarah Aghili bracelet ($9; sarahaghili.com). Wrap Star This patchwork pattern has the luxe feel of a faraway find. Etro shirt ($777; etro.com). Becca by Rebecca Virtue bikini bottoms ($54; everything butwater.com). Express earrings ($17; express.com). BEAUTY TIP For tousled curls in seconds, apply Redken Curvaceous Wave Ahead Texturizing Mousse ($18; redken.com) to damp hair and scrunch. Hide-and-Chic Add a dose of elegance—without concealing your best assets—in an open-front silk chiffon stunner. Verano High cover-up ($400; veranohigh.com). Shoshanna bikini top ($121) and bottoms ($70; bloomingdales.com). Nashelle earrings ($80; nashelle.com). BCBG Max Azria bracelet ($48; bcbg.com). BEAUTY TIP…

Perfect Parings ROUND OUT EACH BITE WITH A TEA THAT ENHANCES ITS FLAVOR. Raspberry Crumble Bars SERVE WITH: ORANGE SPICE Mini Coconut Cupcakes SERVE WITH: CHAI Orange-Cardamom Olive Oil Tea Cakes SERVE WITH: BLACK GINGER TEA Radish & Herbed Goat Cheese Sandwiches SERVE WITH: WHITE TEA Seared Tuna Toasts SERVE WITH: GREEN TEA Hummus & Cucumber Cups SERVE WITH: LEMON GREEN TEA Smoked Salmon & Spinach Pinwheels SERVE WITH: CHAMOMILE Blue Cheese & Grape Sandwiches SERVE WITH: BLACK TEA WITH LEMON Mini Mushroom Quiches SERVE WITH: ORANGE PEKOE Petite Cranberry-Ginger Scones SERVE WITH: EARL GREY Mini Corn Muffins With Ham & Cheese SERVE WITH: RED ZINGER Caprese Baguette Stacks SERVE WITH: OOLONG Raspberry Crumble Bars MAKES: 24 BARS PREP TIME: 10 MINUTES (PLUS 1 HOUR CHILLING) COOK TIME: 30 MINUTES…

May 1 Repin your favorite post from our Pinterest board, then enter to win great prizes at shape.com/summersweepstakes. We’re giving away swimsuits, workout DVDs, and more. One lucky reader will score a trip for two (including airfare and accommodations) to our Summer SHAPE Up event in Hermosa Beach, CA, to meet trainer Jillian Michaels. May 3 This Etón Rukus Solar Wireless Speakers (a $150 value) will get the beach party started for three winners. It connects to your smartphone via Bluetooth, so you can blast jams anywhere. May 6 We’re treating five active moms to a FastAction Fold Jogger Click Connect stroller and SnugRide car seat (a $300 value). The stroller folds up in seconds with one hand, and its lockable front wheel keeps it stable while you run—no matter…

1 {CAUSE AND EFFECT} >SPECIAL DELIVERY Show Mom some love this Mother’s Day (May 12) by treating her to a bouquet of blooms from ProFlowers. The company will donate $15 per purchase (with a minimum donation of $50,000) to the March of Dimes in support of its imbornto campaign, which funds research to improve babies’ health. Visit proflowers.com/imbornto to place your order. 2 {PASS THE POPCORN} >SCREEN GEMS FILM FANS, REJOICE! NEW RELEASES ABOUND IN MAY. HERE’S WHAT TO CHECK OUT… …if you like dramasSEE The Great Gatsby (May 10) Starring Leonardo DiCaprio (as Jay Gatsby) and Carey Mulligan (shown, as Daisy Buchanan), the new film adaptation of F. Scott Fitzgerald’s novel brings the glitz and glamour of the Roaring ’20s to life. …if you like comediesSEE The English Teacher…

Temperatures and hemlines are on the rise—are your gams ready for the big reveal? According to a new shape.com poll, they might not be quite there yet: More than half of you are stressed out by cellulite, while others find spider veins, razor nicks, and plain old pastiness troubling. Instead of resorting to an ankle-grazing maxi dress all summer, turn the page for three easy steps to firmer, smoother skin. 46 Percent of women who feel sexiest when their legs are super-silky SOURCE: SCHICK…

Actresses and models know that great lighting is everything, but even without a tech crew (or Instagram filters), you can create the same illuminated effect. Famed makeup artist Pat McGrath, global cosmetics creative design director for Procter & Gamble Beauty, calls the look “fresh matte” and has a magic wand for nailing it. She applies [1] CoverGirl Intense Shadow-Blast in Beige Blaze ($8; drugstores)—traditionally used only on lids—to cheekbones, brow bones, and inner corners of the eyes, and above the cupid’s bow for a radiant finish that’s more delicate than dramatic. Two more ways to get a lit-from-within luminescence: [2] Hourglass Ambient Lighting Powder ($45; sephora.com), shown in Mood Light, which is designed to diffuse fluorescent glares; and [3] Nars Light Reflecting Loose Setting Powder ($34; narscosmetics.com), a formula that…

Forget what you know about UV protection: safeguard your skin and hair—minus the Slather on a few of these winners so you can These fab formulas are guaranteed to chalky, sticky, or smelly side effects. have some burn-and guilt-free fun in the sun. FACE 1. BEST FOR OILY SKIN You needn’t stress about breakouts or shiny skin with Peter Thomas Roth Uber-Dry Twist-Up Broad Spectrum SPF 50 ($26; peterthomasroth.com)— this unique cream-to-powder formula provides a matte finish. 2. BEST FOR LIPSSun Bum Flavored Lip Balm, shown in Pomegranate ($4; trustthebum.com), offers paraben-free SPF 30. Bonus: The sweet, fruity flavor makes it extraenticing—do your best not to lick it off! 3. BEST FOR UNDER EYES Shield delicate skin and fight crow’s feet with Supergoop Advanced SPF 37 Anti-Aging Eye Cream ($43;…

SCULPT YOUR BEST BODY EVER! High and Mighty If you’re a glass-half-empty kind of girl, take it easy during your next workout. A recent study in Medicine & Science in Sports & Exercise found that the less optimistic you are, the greater your risk of an exercise-related injury. What’s more, if you do get hurt, you’ll recover more slowly than a pal with a positive attitude. “This may be because upbeat people tend to eat better, get enough rest, and work out at the appropriate intensity for their fitness level,” says lead researcher Ross Wadey, Ph.D., a senior lecturer at the University of Roehampton in England. To improve your outlook, try keeping a gratitude journal; reflecting on the things you’re thankful for—like having the strength to climb a rope or…

Former model Jenny Fletcher grew up competing in pentathlons (running, swimming, pistol shooting, fencing, and horse jumping). So after tiring of the runway in her early 30s, she used her sports skills to become a pro triathlete. The 37-year-old has three first-place finishes under her belt and trains up to eight hours daily in the hopes of winning more. (She’ll compete in six races this summer.) She told us her tips for crossing the finish line ahead of the pack—and feeling fab in the process. GET EVEN “After suffering from a few injuries, I realized that cycling and running take more than powerful legs,” says Fletcher. “A strong core is key for proper alignment.” She works her middle with the TRX crunch. TRY IT Get in plank position with feet…

Bootcamp-style cardio-strength classes fry fat and sculpt sexy muscle. But you can get the same results on your own with this plan, designed by Los Angeles–based trainer David Siik. You’ll alternate between cardio drills and resistance moves, with no breaks in between. “The no-rest method is killer, but it keeps your heart rate elevated, maximizing your burn,” he says. In less than 30 minutes, you’ll melt up to 250 calories while toning every muscle from your shoulders to your calves. To get started, set up two markers (like cones or sticks) 50 feet apart and stash a resistance band near one to serve as your “base.” For extra motivation, recruit a pal. There’s nothing like a little friendly competition to get those legs moving faster! Your Workout Plan Workout intensity…

When you hit the farmers’ market for the season’s first crop of blueberries and strawberries, consider stocking up. A new report in the journal Circulation shows that eating three or more ½-cup servings a week of either variety can reduce your risk of having a heart attack by up to 32 percent. “We suspect that anthocyanins, a subclass of flavonoids found in the fruits’ skin, help dilate arteries and counter the buildup of plaque,” says lead study author Eric Rimm, an associate professor of nutrition and epidemiology at the Harvard School of Public Health. That makes summer’s approach even sweeter. 150 Percent of your daily recommended vitamin C intake provided by a cup of strawberries…

Getting a flatter belly, thinner thighs, and a tighter tush is a two-part process. Step one is mastering the moves in our Summer SHAPE Up on page 4, but if you don’t also revamp what you eat, those newly cut muscles will stay hidden under a layer of fat. Enter this personalized program, designed by Jackie Newgent, R.D., author of 1,000 Low-Calorie Recipes. Replete with tasty, satisfying foods, it’s tailored to your needs (gluten-free, for example, or vegetarian) and lifestyle (gourmet cook versus on-the-go eater)—both key to sticking with the regimen and seeing long-term results. Consume about 1,600 calories a day following one of the meal plans below and you’ll be ready to debut a new bikini by Memorial Day. Keep going for three months (we’ll provide more options in…

AIM FOR 420 TO 460 CALORIES GOURMET Cajun Salmon 5 ounces wild salmon rubbed with 3/4 teaspoon Cajun seasoning and 7 asparagus stalks tossed in 1 teaspoon olive oil, roasted for 12 minutes at 400¢ªF; serve over 3/4 cup short-grain brown rice topped with 1 tablespoon minced fresh chives and 1 tablespoon toasted sliced almonds; garnish fish with lemon zest to taste {460 CALORIES} GLUTEN-FREE Middle Eastern Beef and Squash Kebabs 3 ounces cubed beef tenderloin and 1 yellow summer squash seasoned with a pinch cinnamon and skewered; serve alongside 1 cup cooked quinoa tossed with 2 teaspoons toasted pine nuts, 2 teaspoons chopped fresh mint, and 1 teaspoon olive oil; garnish with a lemon wedge {450 CALORIES} VEGETARIAN Bell Pepper and Bella Pizzette 1 pocketless whole-grain pita topped with…

Working in a kitchen can be an invitation to indulge—Joo rarely lets a dish go out without snagging a bite to make sure it’s right. So on her days off, she’s all about having three square meals (like the ones below) to keep her balanced. BREAKFAST Two poached eggs on multigrain toast, topped with a drizzle of olive oil, salt, and pepper; black coffee LUNCH Bibimbap: a Korean dish of mixed vegetables (bean sprouts, spinach, radish, and daikon), topped with tofu and a fried egg and served over brown rice; roasted barley tea DINNER A small beet and goat cheese salad with walnut and honey dressing; garlic and chili prawns served over fresh tagliatelle pasta; two glasses of Champagne and a lot of water…

Want to be extra-productive? Hunkering down with an action video game may be the ticket. In a new study published in Applied Ergonomics, participants who were told to fire up the console for at least five hours a week for 10 weeks scored higher than the non-gamers on a test measuring multitasking ability. “Just like a muscle, your ability to process visual and auditory information simultaneously can be strengthened with practice,” says coauthor Dan Chiappe, Ph.D., an associate professor at California State University in Long Beach. So grab that joystick and start cross-training your brain.…

Colorado and Washington may have passed state laws legalizing recreational marijuana, but that doesn’t mean lighting up is harmless. According to new research presented at the annual meeting of the American Stroke Association, 16 percent of 18-to 55-year-olds who suffered strokes or transient ischemic attacks (mini strokes) tested positive for cannabis, compared with 8 percent of people who were hospitalized for other reasons. Pot raises your heart rate and may also cause spasms in the arteries that supply blood to the brain, says lead investigator Alan Barber, Ph.D., M.D., professor of clinical neurology at the University of Auckland in New Zealand. So consider these findings another reason to just say no.…

Got a blush-worthy question? Bring it on! Q Does sex count as exercise? A/ Don’t give up that gym membership yet: According to a new study in the New England Journal of Medicine, the average bedroom romp burns about 21 calories and lasts just six minutes. “It might feel similar to a workout—heart rate increases, and you may sweat and feel fatigued afterward—but you’re only expending about as much energy as you would while walking a quarter of a mile,” says study coauthor Krista Casazza, Ph.D., R.D., assistant professor at the University of Alabama at Birmingham. That doesn’t mean sex is devoid of benefits, as it’s been shown to bolster immunity and lower blood pressure. But if torching fat is your goal, you’d better aim for a marathon session. Q…

90 Percent of skin cancers caused by the sun’s ultraviolet rays. The shorter UVB rays are more intense in the summer, but the longer UVA rays remain constant year-round—hence the need to apply sunscreen every day, rain or shine. Both types of UV light can cause skin cancer, but “A” rays are also responsible for wrinkles, brown spots, and other signs of skin aging. Don’t count on overcast skies to protect you either, as 80 percent of UV penetrates haze, fog, and light clouds. “Unless it’s so dark outside that you need a flashlight to see, you should be wearing sunscreen,” says Doris J. Day, M.D., clinical associate professor of dermatology at New York University Langone Medical Center. 30 Minimum SPF you should be using. To be effective against both…

Christine Samuelson Age: 44 Home: Missouri Height: 5’3" Christine Samuelson was always a healthy 140 pounds—until she turned 30 and the number on the scale started inching up. “I worked long hours and didn’t have time to cook,” says the single mother, who often relied on fast food and frozen meals to feed herself and her two sons. As her weight skyrocketed over the next decade, Christine developed high cholesterol and plantar fasciitis (severe foot pain). By the time her 40th birthday rolled around, she’d reached 270 pounds. “I was miserable,” she says. “I had no energy, and my self-esteem had plummeted.” HER TURNING POINT Desperate for a confidence boost, Christine decided to get her teeth straightened. Besides improving her smile, the Invisalign braces had a welcome effect on her…

When it comes to fat-burning exercise, I’ve always assumed—as many people do—that cardio is king. Aerobics and group-cycling classes were my mainstays for years, and then I recently added running to my roster. But that system hasn’t been working as well for me the past few months. I would get that famous euphoric high after a tough session, but within a couple of hours I’d feel fatigued and lethargic. Even worse, I’d be absolutely ravenous and start munching on anything I could find, ultimately replacing any calories I had worked off. Not surprisingly, the scale stalled—so I called in one of my SHAPE experts. “Cardio exercise will take you only so far when you’re trying to slim down.” JOINING THE RESISTANCE My personal trainer at Life Time Fitness, Tomery Stolz,…

TRY THAT NEW CROSSFIT WORKOUT Between 5 and 6 p.m. Body temperature is peaking—which means you’re more nimble and less likely to get injured—so it’s a good moment to experiment with a novel activity. “Hand-eye coordination is sharpest, lung functioning is high, muscle fibers are warm, and your mood is brighter,” says circadian rhythm expert Michael Smolensky. Matthew Edlund, M.D., author of The Power of Rest, agrees: “This is the time of day when Olympic records tend to be set.” You’re sitting in a meeting at 2 p.m. and can’t seem to keep your eyes open. It’s not boredom—well, maybe just a little—but it’s mostly that your body is going on a regularly scheduled break. If that same meeting had been planned for 10:30 a.m., you could just as easily…

You Grow, Girl! Hang It Up Got a dim spot on your patio or a nosy neighbor? A hanging basket filled with flowers can brighten a dark area and even provide a little privacy between apartments and houses. “Shade-loving begonias are a no-fail choice,” says Amy Dube, a flower bulb expert and spokesperson for Dig.Drop.Done, a national bulb-education campaign. “They’re easy to take care of and come in a host of colors.” Rather than planting them from bulbs (which take months to blossom), purchase already-potted hanging begonias at a nursery. “Within 10 to 12 weeks, they’ll trellis down beautifully and make for a really full arrangement,” says Dube. When planting, fill approximately two-thirds of the container with potting soil and carve out holes that will be deep enough to cover…

i always strive to make the most of my day, but once the weather gets warmer, my mission is to not waste a single second. Our cover model, Ali Sweeney, seems to share this goal. Honestly, I’m a little in awe of this multitasking master. Between her TV gigs (Days of Our Lives and The Biggest Loser) and her literary pursuits (she’s just written her first novel), this mother of two still manages to have a rich family life and take care of herself—just check out her incredible figure! For the scoop on how she does it all, turn to page 32. Another must-read in this issue is “Time It Right!,” on page 162. This fascinating piece details how paying attention to your body clock can make you happier, healthier,…

WHAT A DIFFERENCE A YEAR MAKES. When Alison Sweeney did her first shoot for SHAPE in early 2012, she had never posed for a magazine cover in a bikini. “I was so nervous about showing my body,” recalls Ali, who had struggled with her weight since she began appearing on the daytime soap Days of Our Lives at 16. Despite having successfully lost 30 pounds and going from a size 12 to a size 4, she couldn’t shake her insecurities. “I thought people might be judging me,” says the 36-year-old. “I was even self-conscious around my family. I wouldn’t wear a two-piece in my house without a towel over it.” Fast-forward 12 months and it’s a whole new Ali who walks into the photo studio. Not only is her 5’4"…

1/FOR A SILKY START Schick Hydro Silk Disposables ($10 for 3; drugstores) boast five curve-sensing blades that glide over knees and ankles, along with skin guards to prevent irritation from shaving. Built-in moisturizing strips leave legs touchably soft. 2/FOR A SLEEKER SILHOUETTE Combat thigh (and tush!) anxiety with this dimple-diminishing duo: Bliss FatGirlSlim Lean Machine ($145 for 2-oz jar of FatGirlSlim and device; blissworld.com). The cream tightens skin via caffeine; the handheld vacuum massager helps it penetrate while stimulating circulation and fluid drainage to reduce the appearance of cellulite. 3/FOR A FLAWLESS FINISH To camouflage spider veins and bruises, swap your regular moisturizer for Sally Hansen Airbrush Legs Lotion ($14; drugstores). Water-and transfer-resistant, this body makeup stays put on even the steamiest of days.…

Some of the most-requested hair shades of our time—think Brooke Shields, Debra Messing, and Blake Lively—come courtesy of the renowned colorist (and SHAPE advisory board member). We asked her how to get a perfect hue every time. COME CLEAN Silicone, found in many stylers, creates a barrier to the shaft, preventing color from penetrating, says O’Connor, owner of Lukaro salon in Beverly Hills and an ambassador for Goldwell products. Before you dye at home or in the salon, use a clarifying shampoo like Goldwell Dualsenses Scalp Regulation Deep Cleansing Shampoo (inset, left, $15; goldwell-northamerica.com). THINK WHOLE-ISTICALLY “Skin tone and natural hair color aren’t the only things I consider when creating a shade for a client,” says O’Connor. “Her clothing, budget, and even where she lives are factors as well.” For…

Paige Riley may be at the top of her professional game, but neither her success nor her sparkling personality were reflected in her uniform of somber suits and minimal accessories. A partner in an Atlanta firm that specializes in business transformations, Paige, 46, decided an image update of her own was in order and turned to personal stylist Jenny Applegate of Style for Hire for some advice. To get Paige out of her matchy-matchy mindset (“I have a Ph.D. in making sure every piece of clothing goes together,” she jokes), Jenny showed her how a combo of patterns and textures can create a look that’s sassy and sophisticated. The key to keeping it cohesive: Stick with separates in the same color family, like the blue tones of this buttery leather…

MONSTER MILERS Want a new workout buddy? This nonprofit pairs volunteers with canine running partners from Philadelphia-area animal shelters, providing woman and woman’s best friend with much-needed exercise. The sessions also increase the dogs’ exposure to people, helping them feel comfortable around potential adopters. The organization works with three local shelters and plans to expand to other metro areas. If you’re not in the City of Brotherly Love, you can make a donation to help cover insurance, fees, and supply costs at themonstermilers.org.…

As an overpronator, I usually rely on stability shoes to keep my feet from rolling in as I run. Sadly, structured kicks are often heavy. Not so with the sleek new Nike FlyKnit Lunar1+ ($160; nike.com), which offers support (via the seamless knitted upper) and lightweight cushioning. The biggest selling point? The glove-like fit: After the salesperson steamed my hot pink pair in a portable sauna for 30 seconds, I laced ’em up and, over the next hour, watched the sneakers constrict and mold to my feet. My search for a sole mate is over! —A.J. HANLEY, executive editor…

Pilates perfects your posture, whittles your midsection, and tones your entire body. But if you only do mat moves, you’re missing out. Working on a reformer or Megaformer—the tricked-out contraptions found in studios—increases the challenge, improving your results. Still, private sessions can be pricey, which is partly why many gyms now offer smallgroup classes that provide the benefits of a one-on-one at a fraction of the cost. To conceal your first-timer status, follow these insider tips from Chris Ann Reuter, an instructor at JK Zen Fitness in Los Angeles. 1| TIE ONE ON To keep strands out of your face, pull your hair back into either a high or low ponytail (if it’s in the middle of your head, it will get in the way when you’re lying faceup). 2|…

Dying to devour that entire candy bar, now? Eat a square or two—and stop; it might be enough to satisfy you. In a recent study, Cornell University researchers served one group regular-size portions of snacks (either chocolate, apple pie, or potato chips) and another just a few bites of the same items. After 15 minutes, all participants said their cravings had decreased and that they were equally sated, even though the first group consumed 77 percent more calories. “Most of us rely on habit when it comes to the size of our snacks, but you actually need less than half of what you think to feel satisfied,” says coauthor Brian Wansink, Ph.D., director of the Cornell Food and Brand Lab and author of Slim By Design. Looks like a little…

AIM FOR 370 TO 400 CALORIES GOURMET Sausage and Oat “Grits” 1½ cups cooked steel-cut oatmeal topped with 1 ounce crumbled soft goat cheese, 3 chopped sun-dried tomatoes, 1 ounce thinly sliced precooked chicken sausage, 1 tablespoon chopped fresh basil, and freshly ground black pepper to taste {400 CALORIES} GLUTEN-FREE Huevos Scramble 1 egg and 2 egg whites scrambled with ¼ cup shredded pepper Jack cheese, ¼ cup diced Hass avocado, and sea salt and black pepper to taste; 6 gluten-free blue corn tortilla chips topped with 3 tablespoons pico de gallo; 2-ounce pineapple wedge {400 CALORIES} VEGETARIAN Skinny Scallion Bagel 1 toasted whole-wheat bagel thin topped with 3 tablespoons Neufchâtel cheese, 1 minced scallion, and ½ teaspoon toasted sesame seeds; 15.2-ounce bottle carrot juice with freshly grated ginger to…

AIM FOR 180 TO 210 CALORIES GOURMET Caramel Sundae ½ cup nondairy vanilla frozendessert drizzled with 1 tablespoon warm salted caramel sauce {180 CALORIES} GLUTEN-FREE Cheese and Cherries 1 cup fresh cherries with 1 ounce sliced aged sharp cheddar {210 CALORIES} VEGETARIAN Berry Delight 1½ cups sliced strawberries tossed with 1 teaspoon white balsamicvinegar and 1 teaspoon agave nectar; 2 1-inch squares (about 1/3 ounce each) dark chocolate {190 CALORIES} ON-THE-GO Jamba Juice Jazzy Java Chocolate Frozen Yogurt {210 CALORIES}…

Sautéing and pan-frying with loads of butter is par for the course in most restaurant kitchens. But Joo relies on other techniques to add flavor without the saturated fat. Here are three healthier ways to prepare a salmon fillet. Steam Add crushed garlic, ginger, or herbs to water in the bottom of a pan, cover with lid, and bring to a boil. Place a bamboo steamer over the water, add fillet topped with veggies, and cook for 8 to 10 minutes. Broil Line a baking sheet with parchment paper. Place fillet on top, drizzle with a good olive oil, and sprinkle with salt and pepper to taste. Place on middle rack and broil on high for 8 to 11 minutes. Poach Fill a wide pan with chicken or vegetable stock…

When it comes to treating breast cancer, less really may be more, suggests a study recently published in the journal Cancer. Women diagnosed in an early stage who had a lumpectomy plus radiation were 13 percent less likely to die from the disease than those who had a mastectomy. “These numbers may indicate that radiation is more effective than surgery, or that those choosing mastectomy have a different risk profile—for instance, a genetic mutation—that affects their outcome,” says coauthor Shelley Hwang, M.D., a surgical oncologist at Duke University School of Medicine. “There will always be cases in which it’s better to be more aggressive,” she adds, “but many patients can feel confident about selecting a less invasive procedure.”…

If you’ve tried herbal teas and white-noise machines but are still tossing and turning, it may be time for a new approach. One of these novel options could be your ticket to dreamland. 1 BREAK A SWEAT “Physical activity increases muscle fatigue and the biological need for sleep, and it helps relieve stress,” says Joseph Ojile, M.D., a sleep specialist in St. Louis. And, contrary to popular belief, any time of day is fine: Evening exercisers snooze just as well as morning movers, according to a new poll from the National Sleep Foundation. However, if you’ve noticed that you feel extra-energized after a workout, says Ojile, you should probably shoot for an a.m. session. 2 LIMIT MATTRESS TIME It sounds illogical, but it works. “Many insomniacs turn in early hoping…

It takes more than a heart-pumping workout to boost your well-being. Here’s how to pack for the health club so you leave feeling fresher, stronger, and ready to take on the day. HYDRATE RIGHT The BPA-free 1| Bobble Sport bottle ($10; waterbobble.com) removes chlorine and other contaminants found in tap water with its replaceable carbon filter. POWER UP Consuming at least 10 grams of protein within 30 minutes of your workout promotes muscle gain and fat loss. Refuel by adding 2| Designer Whey Protein 2Go Drink Mix ($7 for 5; Whole Foods) to your water; it’s also rich in electrolytes. GET FRESH Letting sweat linger on skin increases the risk of breakouts and infections. Short on time? Reach for a 3| Paper Shower ($6 for 6 sets; papershower.com). Run the…

SUSAN CAMPBELL CROSS is SHAPE’s lifestyle editor. Check out her blog at shape.com/crosstalk. Recently I went on a hike along the California coast with a friend. The weather was gorgeous, the view spectacular, and the conversation…well, ugly. We were carrying on like a couple of seventh graders, bashing “celebutantes”: famous folks in LA who have done little to earn their wealth and influence. I wish I could say this was the first time I’d worked up a sweat talking about others who have what I want. But the truth is that when it comes to the seven deadly sins, envy is the one I’m most likely to commit. Fortunately, the discontent the green-eyed monster creates doesn’t have to be toxic. In fact, one study found that as long as your…

POWERING UP MY MORNING “Putting a spoonful of peanut butter in my oatmeal adds flavor, and the protein holds me over until lunch.” BEATING BOREDOM “To keep exercise exciting, I try out different classes like kickboxing and yoga.” THINKING AHEAD “On Sundays, I make a big pot of homemade chili or minestrone soup and bring some to work with me each day. That way, I’m guaranteed to have a healthy lunch all week.” CATCHING MORE ZZZ’S “I try to log at least seven hours of sleep each night. Being well rested gives me energy to work out and helps control my cravings.”…

It’s long been known that yoga, Pilates, and tai chi can help you recover from high-intensity sessions while also boosting your flexibility and strength. Still, for go-hard-or-go-home exercisers, these slow-paced practices can be a tough sell. The solution: this set of intervals designed by trainer Jessica Smith and her husband (and fourth-degree black belt), Guillermo Gomez, which alternates fat-blasting kickboxing with catch-your-breath sculpting moves inspired by these disciplines. “Flowing from one extreme to another improves your ability to transition from high-to low-stress situations, making you calmer and more focused overall,” says Smith, who included some of these exercises on the couple’s DVD Cross Training for Fitness ($12; amazon.com). Find your balance with this one-two-punch plan. THE PLAN HOW IT WORKS Three or four times a week, do each superset in…

INTERVIEW FOR A JOB Right before ovulation With an influx of energy-boosting testosterone and estrogen, you’re extra confident, says Rebecca Booth, M.D., an ob-gyn in Louisville, KY, and author of The Venus Week. GET A BIKINI WAX The week after your period ends Your pain threshold is at its highest, says Booth, thanks to rising levels of the feel-good hormone dopamine and the natural “opiates” called endorphins. SEE YOUR OB-GYN Between days 7 and 14 of your menstrual cycle “Breast tissue is less lumpy, making it easier for your doctor to do a clinical breast check,” says Alyssa Dweck, M.D., an ob-gyn in Mount Kisco, NY, and coauthor of V Is for Vagina. HAVE SEX Just prior to ovulation (usually days 12, 13, and 14 of your cycle) “Estrogen is…

You can barely turn the channel these days without seeing the small-screen queen. From her cohosting duties—E! News, E!’s Fashion Police, and NBC’s dating series Ready for Love—to her role on her own reality gig, Giuliana & Bill, Giuliana Rancic hardly stops for a breath. Still, she’s managed to take on some fulfilling new responsibilities. Last August the 37-year-old breast cancer survivor and her husband, Bill, welcomed a baby boy, Edward Duke. She was also recently tapped as the spokesperson for Danskin clothing, which is donating to the Dr. Edward T. Rancic Memorial Fund for Cancer Research. The organization was created in honor of her father-in-law to help develop treatments for renal cell cancer. We got Giuliana to sit down between camera takes and feedings and tell us about her…