Innholdsfortegnelse for March 2017 i Shape

When you need a ago-to routine that delivers visible tightening and trimming results, this is the one you stick with. "You can build lean muscle and melt unwanted fat inless than 30 minutes," says Devan Kline, the founder and head trainer of Burn Boot Camp, a fitness studio with 2,20 locations nationwide that's known for its compact, butt-kicking classes geared toward busy women. The secret, he says, is nonstop supersets: alternately working a major muscle group to fatigue, then doing a fast and furious cardio drill without any rest in between. Move on to the next muscle-cardio pairing, and repeat; the previous group gets a chance to recover even as you’re going full tilt working other parts. “To achieve that lean, muscular look, you must work at an intensity that…

GOAL GETTER Lily, 27, is a Golden Globe nominee for the movie Rules Don’t Apply and the author of Unfiltered, a memoir about her struggles with self-confidence and overcoming an eating disorder. I’VE LEARNED TO LISTEN TO MY BODY. If I’m hungry, I eat. If I want to be active, I go for a run or a hike. If I’m tired, I don’t push myself. I’ve realized that what makes me happy and fulfilled is not about how I look but about being proud of what I’ve accomplished.” “FOOD HAS BECOME A FRIEND, NOT THE ENEMY. I used to be the girl who was afraid of her kitchen. Then I started baking and putting energy and love into everything I made, and I was superproud of what I created. Today…

Saving Face Clear skin for less ka-ching is yours now that Differin Gel 0.1% ($14, drugstores)—a prescription-strength retinoid, a.k.a. dermatologists’ top gun for fighting acne and wrinkles —is available without an Rx (!!!) or an eye-popping price tag. SO LONG, SKIN FLAWS You’ll be amazed at what these primers can do. Dip into the spongy Physicians Formula Mineral Wear Cushion Corrector +Primer Duo($17, drugstores) that suits your complexion— yellow/green hides under-eye circles and neutralizes redness, while peach/lavender brightens dark areas. Plus, your fine lines, pores, and imperfections will blur under an ultralight layer (complete with SPF 20) before you apply any makeup. The Cool Firming Tool Your cleansing brush just got a slick twist that will give your skin a spa-grade refresh. The Clarisonic Smart Profile Uplift ($349, as shown,…

THE MULTI GETS A MAKE-UNDER Got vitamin whiplash? We understand. First experts said more is more, then they told us to ditch supplements entirely. But regardless of docs duking it out, some of us still need a daily dose to nip a deficiency (such as iron if you’re anemic). The new Ritual Essential for Women ($30, ritual.com) makes the case for each of its nine nutrients, spelling out why and how those vitamins and minerals were sourced. For example, the pill’s iron comes in the form of ferrous bisglycinate, which is easy for the body to absorb and is less likely to cause nausea than other types. Best bet: Check with your M.D. for what does your body good. Another Year Happier If you’re prone to birthday meltdowns, you can…

SCAN TO SHOP! Download the free Love My Shape app and scan the page. Hydrate All those postgym showers and hand sanitizer pumps can make nails brittle. Swipe on a multitasking polish that offers long-lasting moisture and chip-resistant color. 1/Londontown Lakur Enhanced Colour in Radlette ($16, londontownusa.com) heals cracked nails with soothers like lavender and evening primrose oils while keeping polish long-lasting. 2/Essie Treat Love & Color in Sheers to You ($10, essie.com) is a one-step mani— no base or topcoat needed—that’s infused with collagen and camellia leaf extract to lock in moisture. 3/The argan oil in Sally Hansen Color Therapy in Primrose and Proper ($9, drugstores) delivers intense nourishment—and our shade made it through 10 days of consistent workouts ! Strengthen These formulas give you the durability of…

If you could zoom way in, you’d see tiny scales on the surface of your hair. When they lie flat, strands are soft and shiny. On any given day, your hair likely gets a quick towel dry, is pulled into and out of a ponytail a few times, and then nestles into your pillow-all typical habits you dont,t give a second thought. But here's the rub: "These movements create friction,” says hair stylist Eva Scrivo, the owner of the Eva Scrivo Salons in New York City. And this repeated daily friction can cause a lot of damage over time. “Eventually, your strands fray and ultimately snap,” says Martina Spinatsch, a hair scientist at Schwarzkopf hair care. Friction also makes strands feel rough, tangle easily, and form split ends. “I don’t…

Some simple stretching can help you firm your abs faster Unsweeten Your Sips Over a six-year period, people who drank sugar-sweetened beverages daily gained 27 percent more ab fat than nondrinkers, a study in the journal Circulation found. Sodas, sweetened juices, coffee drinks, and smoothies are all culprits. If water won’t cut it, be choosy. Nix soda altogether. Instead of syrups and whipped cream, dress up your coffee with unsweetened almond or coconut milk, says Robin Foroutan, R.D.N., the national spokeswoman for the Academy of Nutrition and Dietetics. “When you grab a juice, vegetable juice—but not beet or carrot—is better than fruit juice for limiting sugar.” And don’t forget about tea: “Several studies have shown that a compound in green tea increases metabolism,” Foroutan says. Research in the Journal of…

The quickest way to run better and longer—without cranking up your training or mileage—is to iron out any kinks in your form. “If you consistently focus on making some very small changes each time you hit the pavement, you’ll see major progress in your pace and endurance in just a few runs,” says Chris Bennett, Global Head Coach of Nike+ Run Club. Follow his head-to-toe pointers to really fly. LOOK STRAIGHT AHEAD Keeping your gaze forward (save for glances down at the terrain) will help you maintain good form and take in any information that can minimize your reaction time so you don’t break cruising speed. MAKE A POKER FACE A relaxed expression can loosen up your entire body, whereas scowling or gritting causes you to tense muscles, says Bennett:…

Meal in a Mason Jar Yogurt and fruit, overnight oats, and chia puddings are all superportable for the a.m. Our Quinoa-Berry Parfait combines whole grains , fruit, and yogurt for serious staying power. Here’s how to whip it up: Stir together 1?3 cup cooked red quinoa and 1?4 teaspoon pure vanilla extract in a small bowl; set aside. Place 1?3 cup plain low-fat Greek yogurt in a pint-size mason jar. Add most of the quinoa, followed by 1?2 cup mixed fresh or frozen berries. Add another 1?3 cup yogurt, remaining quinoa, and 1 tablespoon chopped toasted nuts. Drizzle with 1 teaspoon honey, cover, and refrigerate overnight. (Serves 1; 283 calories) —Recipe by Hilary Meyer Eggs, Reinvented They’re the complete package: high in protein, vitamins, and minerals. Make a frittata and…

Consider It an Excellent Warm-up Sex revs your heart rate, increasing blood flow to your muscles and joints, which primes them for movement, says Yvonne Fulbright, Ph.D., the author of The Better Sex Guide to Extraordinary Lovemaking. This greater flexibility gives you a full range of motion when you exercise, so your form will be stronger and you’ll get better results from your reps. You May Work Out for Longer Having an orgasm turns on the area of the brain that dulls pain for up to 24 hours, found research from Rutgers University. Increased pain tolerance may help you pick up heavier dumbbells than usual or log an extra couple of miles on the treadmill. The Afterburn Is Powerful Your body produces moodlifting endorphins during sex, and that happiness can…

“I don’t obsess about what I look like or what I eat.” Being healthy and happy is all about balance—that’s the mantra Michelle Monaghan lives by. So while she loves to exercise, she doesn’t sweat it if her hectic schedule means she can’t swing a workout. She eats healthfully but also indulges her cravings for Quarter Pounders and keeps six kinds of cheese in her fridge. She doesn’t own a scale and is more excited about what exercise does for her mentally than how it makes her look. “I’m a firm believer in everything in moderation and not beating myself up,” says Michelle, 40. That philosophy came in handy last year when she was crazed filming two movies and a TV show. Michelle is currently starring with Mark Wahlberg in…

STRENGTH-BOOSTING BURGER Top a soy-free veggie burger with jarred pickled beets, cabbage, or cucumbers, and eat it on a whole-grain bun. The probiotics in fermented vegetables help boost your immune system (it can take a slight dip postworkout), Middleberg says. REBUILDING VEGGIE CURRY Beans are a meat-free way to get protein and build your muscles. Heat canned chickpeas in a skillet, add canned diced tomatoes, and season with curry powder, salt, pepper, and garlic powder. Stir in frozen greens and other veggies, like corn, for extra nutrients. ENERGIZING STIR-FRY The healthy carbs and protein in this dish will refuel you, Middleberg says. Sauté a bag of frozen asparagus, broccoli, or mixed veggies with frozen shrimp in chicken broth and coconut aminos or soy sauce. Serve your stir-fry over brown rice…

Not so long class at lunch, and I wanted to make the transition from offiv=ce to mat as seamless possible. Each piece of this outfit was carefully calibrated for maximum lunchtime workout ease. The top was the Classic Tucker blouse designed by Gaby Basora, our Mover & Shaper this issue. It's deapey and comfy and ultraflattering on all body types, and easily glides over a sports bra without creating obvious unibood, Andit covers some of my butt. The leggings were the perfect straight-leg silhouette, not too flared, not form fitting down to my ankles, with just enough fabric to semi-tuck into the boots so they made my legs look long and strong. The boots? They’re fur-lined and so comfortable you can wear them without socks. I kicked the boots off…

GO WILD! We all got on board with “free-range.” Now the “wild” food label is the latest to look for. The moniker simply means that a plant or animal exists naturally in the environment it’s been harvested from. And that means what for you? Wild foods can be healthier, says Mary Ann Lila, Ph.D., the director of the Plants for Human Health Institute at North Carolina State University. Without human interference, plants accumulate phytochemicals to make them thrive, and in animals, more vitamins build up in the flesh. Those compounds help strengthen our immune systems; they also amp up the flavor. Seek out wild salmon, blueberries, and rice, Lila says. YOUR PASTA CRAVING ISLEGIT There’s actual scientific cred behind your lust for pasta. Experts say they have identified a sixth…

If Your Ears and Face Itch... Seasonal allergies are likely the problem. “In this case, your body produces allergic antibodies in response to allergens like plant pollen or mold. High levels of these antibodies can lead to inflammation, which in turn can cause itchiness,” says Kanao Otsu, M.D., an assistant professor in the Division of Allergy and Clinical Immunology at National Jewish Health in Denver. Common spots that are affected are your ears, nose, mouth, eyes, and throat, but some people may wind up scratching from head to toe. Your best bet for relief: Combine a long-acting oral antihistamine like Allegra Allergy 24 Hour ($6, walmart.com) with a topical anti-itch cream, says David Bank, M.D., the founder and director of the Center for Dermatology, Cosmetic, and Laser Surgery in Mount…

Scan for more tasty ideas! Muscles Willget Stronger Parsnips and potatoes are rich in potassium, which helps prevent weakness, muscle fatigue, and cramps, experts say. Only about 3 percent of us get enough of this crucial mineral. Potatoes have almost 50 percent more of it than bananas do. Your Endurance Is Amplified Easily digestible carbs— the kinds that are plentiful in pears and potatoes—quickly convert to fuel in your body, giving you the steady energy you need to power through a tough workout, experts say. Other white foods, such as turnips and leeks, are high in nitrate, which can make your cardiovascular system more efficient and decrease the amount of oxygen you need during exercise so you’re extraspeedy, according to a review published in Sports Medicine. These veggies also…

Lentil, Quinoa, and Cauliflower Tomato Soup Serves: 6 Active time: 15 minutes Total time: 1 hour 10 minutes 1 medium head cauliflower (about 11?4 pounds), cut into florets 1 medium yellow onion, finely chopped 3 tablespoons olive oil 2 teaspoons kosher salt, plus more for seasoning 1/2 teaspoon freshly ground black pepper 2 pounds vine-ripened tomatoes, chopped 6 garlic cloves, minced 1 lemon, sliced into 4 rounds 1 tablespoon ground turmeric 11/2 teaspoons ground coriander 1 teaspoon dried oregano 1/4 teaspoon cayenne pepper 5 cups water 1 cup lentils 1 dried bay leaf 1/2 cup quinoa, rinsed 1 tablespoon grated ginger 1 cup cilantro, chopped 1. Preheat oven to 425°. On a rimmed baking sheet, toss cauliflower and onion with 2 tablespoons olive oil, 1?2 teaspoon salt, and pepper. Roast…

It's a love story close to our hearts: Carby comfort meets creamy indulgence. Both ingredients are high in fiber and potassium, but like every dynamic duo, they bring out the best in each other. The avocados have fats to help your body absorb the sweet potato's vitamin A, and they also add immune-boosting vitamin C, says nutritionist Tara Delloacono Thies, R.D.N. And the flavor and texture combo? Couldn’t be a better example of opposites attracting—the result is sweet, savory, rich, and silky. This dish, from Thomas Chen, the executive chef and owner of Tuome in New York City, is a match made in heaven. Stuffed Sweet Potato With Avocado Salsa and Black Sesame Seeds Serves: 2 Active time: 10 minutes Total time: 1 hour 2 sweet potatoes 1 ripe avocado,…

SCIENTISTS HAVE KNOWN for a while that sleep and exercise have a symbiotic relationship, but that link is proving to be deeper and more essential than expected. “The functions of sleep are to conserve energy and to repair tissues in the body,” says Bradley Cardinal, Ph.D., a codirector of the Sport and Exercise Psychology Laboratory at Oregon State University. The more time you spend in the gym, then, the more shut-eye your body needs, Cardinal says. The results can be dramatic: After working out for four months, insomniacs got a life-changing 85 more minutes of sleep a night—better than any drug can deliver, a study in the journal Sleep Medicine found. And the benefits go both ways: Deeper sleep ensures that your energy stores and muscle function are replenished, Cardinal…

Bright idea: The caffeine and polyphenols in coffee and tea boost your brainpower. Fast food: Green tea contains the antioxidant EGCG, which speeds up your metabolism. Matcha, or powdered green tea leaves, is the most potent kind. NO-BAKE EARL GREY CHOCOLATE TART Serves: 8 Active time: 15 minutes Total time: 2 hours 3/4 cup almond milk 2 tablespoons plus 2 teaspoons loose Earl Grey tea leaves 1/2 cup sliced almonds, plus more for garnish if desired 1/2 cup rolled oats 1/4 cup coconut oil, melted 8 large pitted dates 6 ounces 60 percent bittersweet chocolate, roughly chopped 1/2 cup low-fat Greek yogurt 12 raspberries 1. In a small . saucepan, bring the almond milk to a simmer. Remove from heat and add 2 tablespoons tea. Steep for 7 minutes. 2.…

Stick with Shapeall through 2017 to make it your most bossyearever.Each month we’ll give you the tools you need to optimize your mind and body. Our latest leg-up: Revamp your wellness routine with expert tips for finding a workout that speaks to you and an eating plan that suits your lifestyle. Get started now atshape.com/personalbestand use the hashtag #mypersonalbest to share your wins along the way. Do a Gear Cleanse It’s time—de-funk your boxing gloves, disinfect your yoga mat, and nix earbud grime. Watch the video how-tos for getting the gross out in our tutorials at fitnessmagazine.com/clean. SCAN TO SEE WHAT’S TRENDING! Download the free Love My Shape app and scan the page. Let’s Hear It: #LoveMyShape Cover star Michelle Monaghan snapped this selfie to help Shape spread the…

Take a breather, and get used to that chill feeling, because you’re going to be experiencing it a lot now that experts have developed a new way to block out tension. “We call it cognitive jujitsu,” says Hans W. Hagemann, Ph.D., coauthor of the new book The Leading Brain: Powerful Science-Based Strategies for Achieving Peak Performance. It works like this: When you feel anxious, don’t suppress it; describe it—angry, overloaded, pressured—says coauthor Friederike Fabritius. The mere act of labeling your state of mind forces you to use the prefrontal cortex of your brain, which is the more rational and analytical part, they explain, thereby taming the stress-fueled emotional limbic system. Practice it, and peace out.…

Steel Yourself This season’s standout shade is a flashy metallic—once reserved for superheroes and now deemed wearable for mere mortal champions. To feel instantly invincible, throw on one brilliant piece, like this chrome Lacoste Coated Silver windbreaker ($295, lacoste.com), over muted separates Spring Flings Shoe lovers, step it up. Pop queen Katy Perry is bringing her signature quirky style to footwear with a debut line that’s all eye candy. Her color-blocked take on classic pool slides ($59, katyperrycollections.com) will quickly become your favorite for barefoot workouts or just lazy Sundays. HOT FOR HARDWARE From tough studs to bold zippers, edgy embellishments are taking hold on sportswear. Incorporate the trend with a grown-up tracksuit, like this modern set by Jonathan Simkhai x Carbon38. The winning mix of grommets and tear-away pants…

Looking at this spring’s makeup offerings, even the most barefaced among us will find that they’re suddenly inspired to swirl a brush into the gorgeous hues and amazing textures. Like the adult coloring book craze, experimenting with your look can be a creative outlet that elevates your state of mind and sense of spirit. “Doing your makeup really is like creating a little piece of art,” Chanel makeup artist Kara Yoshimoto Bua says. With that in mind, tuck away your well-loved lip balm and nude shadow for a bit, and reach for something else that speaks to you, whether that’s one of the kaleidoscope of lip glosses above or the vibrant shadows and mascaras on the next pages. Then start painting. SCAN TO SHOP! Download the free Love My Shape…

The fewer decisions you’re faced with daily, the more selfcontrol (as in drive, extra stamina, and even brainpower) you possess and the less stressed you feel. “Choice can become burdensome and ultimately counterproductive when you’re bombarded with options,” researchers say of a study on decision-making and mental fatigue. That explains why a regular beauty regimen can be so calming. When you adopt a skin-care system, you don’t have to think about much more than just luxuriating. Try these trifectas. Clear Andhealthy Clinique 3-Step Skincare System($58, clinique.com) has been a go-to for generations of women. Liquid Facial Soap, Clarifying Lotion, and Dramatically Different Moisturizing Lotion+ keep skin clean and perfectly hydrated. Radiant and Firm You’ll exfoliate first, then follow with purifying and collagen-boosting steps when you use the Lancer Method 3-Step…

NAME: Gaby Basora WHY SHE’LL WOW YOU: SHEL Sh e’s th e m a s term i nd b ehin d the chic and flattering fash ion l i n e Tuck er WHERE YOU’LL FIND HER: HER @Tucker_NYC SCAN TO SHOP! Download the free Love My Shape app and scan the page. BASORA’S PATH TO TRENDSETTER Back before there was even a name for athleisure, Gaby Basora was essentially filling the niche. “It was 2006, I had young children, I was working, I rode my bike everywhere— I needed something that worked for my active, modern life,” the 45- year-old designer says. The signature Tucker blouse was silk, not spandex, but it became an instant hit for being unfussy and shapefriendly. Now, a decade later, making clothes for…

Many people assume swimming means just going back and forth—but that’s only if you don’t know all your options, says Sue Chen, swim coach at Nation’s Capital Swim Club in Bethesda, Maryland. A pool workout can be dynamic and involve challenging intervals and muscle-sculpting strength exercises. Plus, the environment offers a vibe in which you can decompress and refresh your winter workouts to keep you coming back for more, says Gerry Rodrigues, the founder of elite open-water training program Tower 26 in Pacific Palisades, California. Here are all the reasons that will inspire you to finally take the plunge. It’s a Totalbody Workout Water is resistance, and to move through it (and not sink), every major muscle group in your body— especially your core—has to pitch in, says CeCe Marizu,…

26-minute express workout For a routine that will melt fat and work your muscles hard, all you need is enough space to hit the deck for a burpee. That’s the magic of this compact circuit from trainer Mike Donavanik: It’s as fully calorie-crushing as his Diesel class in Los Angeles, relying on just your body weight as resistance and fast-paced reps to take your heart rate into HIIT territory. “The combo of cardio bursts, strength exercises, and ab moves sculpts you from head to toe,” Donavanik says. “You’ll always use multiple muscles at a time, which will spike your heart rate.” And the higher the intensity, the bigger your burn. Added bonus: It’s tough to plateau with this kind of routine. “Body-weight exercises are highly modifiable—just increasing your speed or…

You may still view it as diwt food or have flashbacks of heaping sugar on segments to counter the sour, but this fruit outcast deserves rethink. Vibrant, sweet-tart, and versatile are some of the ways that chefs describe the new star ingredient. Add the fact that one globe has just 82 calories, tons of vitamin C, and antioxidants that keep your immune system humming and make your bodyless likely to store fat, and you have to be sold. It loves a drizzle of honey, but the citrus also works magic in complex dishes like these three chef creations. Give It a Tangy Cheesy Sidekick Whisk together 4 tablespoons olive oil, 2 teaspoons sherry vinegar, and a pinch of salt and set aside. Halve the leaves of 3 bunches of endive…

These three flours are a good place to start when you’re baking at home. You’ll want to combine them with wheat to get a nice texture, says Jessica Oost, the director of culinary operations at Matthew Kenney Cuisine, a plantbased restaurant and wellness company. Here are her guidelines for mixing them, but feel free to dabble with your dough. Ancient-grain flours, like those made from amaranth, teff, and millet, are high in protein and make loaves light and moist. Use them to replace one-fourth of the wheat flour in a bread recipe. Chickpea flour has an intense nuttiness and adds a subtle sweetness, making it one of Oost’s go-tos. Sub it for one-fourth of the bread flour. Buckwheat flour, which is actually made from a seed, not wheat, gives bread…

It sounds like magic: Natural substances figure out what your body needs most and then presto, deliver it. But adaptogens— compounds in certain plants—have been shown to do just that. “More specifically, they regulate your adrenal system, which manages your body’s hormonal response to stress,” says Frank Lipman, M.D., the founder of Eleven Eleven Wellness Center in New York City. Incorporating foods or supplements with these compounds into your routine can help you fight fatigue, improve your focus, and reduce anxiety, adds Christopher D’Adamo, Ph.D., the director of research at the University of Maryland’s Center for Integrative Medicine. And if you’re looking to loosen up, they can be calming, but when you require an extra push, they can be energizing. So for health’s sake, why haven’t you heard of these…

though calcium is newly on our It’s not as now, we’re all up to speed on the radar. By impact on bone density. But as mineral’s look more closely at what other doctors alcium delivers to the body, and benefits calcium to a fit woman, they’re pretty especially about its impressive roster of excited ements. The mineral helps maintain achievements. muscle function, aids weight loss, proper arries the capacity to prevent and also carries serious illnesses, cancer included. But many of us struggle to find ways to actually consume the high recommended dietary allowance of 1,000 mg a day, especially those who don't eat dairy.As a result, half of adult women aren’t getting enough. And taking calcium in supplement form has been linked to possible health issues, such as heart…