Table of contents for July - August 2017 in Shape

Take a Breather August 15 is National Relaxation Day, and this year, we’ll make sure you get your ahs’ worth. Head to shape.com/selfcare for our best mind and body pampering tips—hammock optional. YOU’RE INVITED! The #ShapeSquad is sweat-testing the buzziest new workouts around—playground circuits, hip-hop hot yoga, and everything in between. Click shape.com/facebookvideos to drop in for a sneak peek and steal some go-to moves. 2.7 Million Number of Facebook views of our Smoothie Pops videos. Chocolateavocado, honeydew-kiwi, almondcherry, and more—these DIY frozen smoothie pops are the perfect healthy breakfast, quick snack, or dessert on a sticky day. All the cinchy recipes are at fitnessmagazine.com/smoothiepops. Summerof #LoveMyShape What’s got our cover star, Lily Collins, beaming? Catch her shout-out to body positivity on Instagram, and add your own selfie to the…

A TRUE JUICE CLEANSE Consider Fytt HitRestart Detoxifying Body Scrub Treatment ($54, fyttbeauty .com) your new go-to green concoction. Massage it into your body from the neck down two to three times a week to detoxify skin with nutritious kale, antioxidantladen spinach, antiinflammatory cucumber, energizing spirulina, and exfoliating flaxseed. BERRY PRETTY The fruity hues in Nails Inc Acai Bowl Nail Polish Collection ($25, sephora .com) are fashion-forward, and they also put your favorite superfoods right at your fingertips. Each bottle boasts protein-rich ingredients, like goji and chia, to keep nails healthy— even through copious dips in the pool. NUTS ABOUT THIS BASE Marc Jacobs Under(cover) Perfecting Coconut Face Primer ($44, sephora.com) packs practically every vitamin-rich shred of the coconut into a hydrating sealant that keeps your makeup creaseless in the…

How to Slay Mondays Have sex the day before—it’s a great career move. In a survey of 159 married employees published in the Journal of Management,people reported feeling happier and more engaged with their jobs the entire day after having sex. “Dopamine, a neurotransmitter associated with reward, and oxytocin, a hormone associated with love, are both active in your brain after sex,” says Keith Leavitt, Ph.D., the study’s lead author. “What our research showed is that you carry those mental benefits with you to work the next day.” Brush With a Light Touch Most people—a good 75 to 80 percent—brush their teeth too vigorously, says Giri Palani, D.D.S., a dentist in Rancho Palos Verdes, California. “Scrubbing hard to get your teeth clean will just cause your gums to recede and…

Supertiny light-reflecting ny particles create g light-reflthe most believable megawatt glow. SCAN TO SHOP! Download the free Love My Shape app and scan the page.…

Sunken These are atrophic scars. They occur when you lose skin tissue and your body can’t regenerate it, so you’re left with a depression. They often stem from a bad case of acne or chicken pox— or having an abnormal mole removed. ERASE THEM Getting rid of these dents depends on the atrophic mark you have. Ice pick scars, which are small, deep, and narrow, are typically treated by cutting them out. “There are vertical bands of scar tissue anchored to the bottom of the scar, connecting it to deeper parts of the skin,” says Dennis Gross, M.D., a dermatologist in New York City. Your doctor will numb the area, cut around and remove the scar, and close the incision with a single stitch. But here’s the catch: This procedure…

MUSCLE-FIRMING FUNCTIONAL FAFAF TATA -BURNING 33-minute express workout There’s an art to the best designed interval routines. They’re the ones that keep your metabolism revved from start to finish but don’t totally tap you out before you’ve worked every muscle Tgroup. Experience that ideal mix here. The intensity and speed of this workout will keep your heart rate up while building strength all over,” says trainer Chase Weber, creator of 333 Method in Los Angeles. The sample session on the next page fol- lows his simple setup: You do three circuits of three targeted exercises—a calorie blaster, a strength- ener, and a stability move—three times through. Each circuit should take about 10 minutes to com- Tplete, Weber says, so you’ll be pushing your pace to finish. “The stability moves— the…

Chilly water? Play with your level of coverage to find your comfort zone. 1/Sporty bikini The no-tie Hurley Quick Dry Triangle top and Cheeky (from $55 each, nike.com) are compressive like your favorite workout wear and made from material that dries ultrafast, so no toting home a soaking suit. 2/One-piece wonder Its zip front may add a dose of sexy, but Volcom’s Simply Solid Bodysuit ($86, volcom.com) was made for sporty activities. 3/Sleek suit Athleta’s Tri-ssential Zip Bikini and Swim Short (from $54 each, athleta.com) are perfect for intense workouts where you need a little more support. The built-in bra and thick band have you covered for big movements, while the full-coverage bottom won’t budge. 4/Hair helper The Speedo Nylon/ Lycra Blend Cap ($13, speedousa.com) is made from soft swimsuit-like…

Refresh your activewear with boho flair—just add unexpected accessories and quirky footwear. Mix up basic black with cheeky wordplay and pop-y patterns. GET IN WITH THE SPIN CROWD We love the all-around cool Cali style, but those tights! Bold, printed leggings are getting weird in the best possible way. Try these latest pairs—SukiShufu Suki Leatherback Long Leggings ($73, sukishufu.com), H&M Leggings ($30, hm.com), Noli Yoga Racer Legging ($75, noliyoga .com)— to pull off the trend with some West Coast attitude. SCAN TO SHOP Download the free Love My Shape app and scan the page.…

BEANS All legumes have plenty of protein and the benefits of branched chain amino acids, which help with muscle tissue repair and growth. “I really like edamame postworkout because they’re coming from a real form of soybean and are filling,” Lawrence says. She also suggests soy milk blended into a smoothie and chickpeas in hummus. GRAINS AND SEEDS Whole grains such as amaranth, quinoa, and barley have protein as well as fiber and B vitamins. “They also provide energy for a workout, especially if you don’t eat a lot of meat,” Lawrence says. Sprinkle hemp seeds or flaxseeds onto dishes or grind them into a smoothie for protein-packed crunch. VEGGIES You may not instantly think vegetables when you think protein, but some, like broccoli, are rich in it: A bunch…

Almost too pretty to eat, summer rolls elevate your midday meal in many ways. One, they’re exotic eye candy, making you feel slightly transported for the hour or so break you take. Two, you can pack them full of healthy anything, like fruit, veggies, shrimp, chicken, and more. Plus, while they look complicated, they’re supersimple to make. Pick up some rice papers, and you’re set to create wrap stars you’ll be eating all season long. Choose Your Combos Try these flavorful, colorful roll ideas from Keen Zheng, chef of Umami in Omaha. Once you get the hang of it, you can freewheel omakase style—“chef’s choice”— and put together your own fun and fresh creations. 1/ Mango +blackberry +lettuce +avocado +watermelon 2/ Shrimp +peanuts +lettuce +mango +ginger dressing 3/ Red cabbage…

Coconut Coffee Smoothie Serves:1 Active time:5 minutes Total time:5 minutes 1 small banana ¾ cup cold-brew concentrate ¼ cup unsweetened coconut yogurt 1 tablespoon unsweetened cocoa powder 1 tablespoon pure maple syrup ½ cup ice 1 teaspoon shaved dark chocolate 1 teaspoon unsweetened toasted coconut 1 Cut 3 very thin slices from the banana and reserve. Put the remaining banana in a blender and add the cold brew, yogurt, cocoa powder, maple syrup, and ice. Blend until smooth. 2 Immediately transfer to a tall glass and top with the chocolate, coconut, and reserved banana slices. *Nutrition facts per serving:219 calories, 6 g fat (4 g saturated), 44 g carbs, 3 g protein, 5 g fiber, 46 mg sodium More Creativity With Cold Y Brew EXTRA-DARK MOCHA SHAKE Blend cold-brew concentrate…

SCAN TO LOVE YOUR SHAPE! Download the free Love My Shape app today from iTunes, Google Play, or scannow.mobi/lovemyshape. Look for the mobile phone icon throughout the issue to shop the pages and unplug bonus content. FOLLOW MY SUMMER ADVENTURES—the magnificent and the mundane—@egaeditor.…

Max Out Avo Season Think outside the guac and use these versatile nutrient powerhouses for no-bake summer sweets like this homemade “Nutella” adapted from Lucy Jessop, author of The oodness of Avocadocookbook. Toast . cup blanched hazelnuts and pulse in a food processor until they turn to a paste. Then add 1 diced avocado, . teaspoon pure vanilla extract, 1?3 cup sifted unsweetened cocoa powder, . cup pure maple syrup, and a pinch of sea salt and process until smooth. Eat it straight or spread on bread for a new spin on avocado toast. LIKE A VIRGIN? It’s tough to tell if your olive oil is truly extra-virgin, and that’s why watchdog group ConsumerLab.com recently put 10 popular brands to the test: to make sure they weren’t cut with…

A Guide to the Fit Life Healthy social clubs like Wanderlust Hollywood in Los Angeles and Wellvyl in New York City are cropping up to fill a niche for those looking to cut the cord from their gym membership in exchange for a curated passport to wellness— with a more holistic bent. For a monthly fee ($200 at Wellvyl, $149 for Wanderlust),members can join classes, workshops, and even social outings designed to nurture your mind and body. Don’t have one in your area yet? Gather your crew on an app like WellSquad (free, iOS and Android) and start your own. GO FOR SURROUND SOUND You need your jams to power you through that outdoor run, ride, or hike, but earbuds aren’t ideal when you’re also supposed to be keeping your…

Most mists require a light touch, but for more concentrated results, pump spritz formulas into hands first, then pat onto skin or hair. 1/Welcome Matte La Roche-Posay Serozinc ($15, drugstores) has a waterlike texture that will keep you gloriously unglossy on sweaty days, thanks to sebumtargeting zinc sulfate. 2/Cool It Fear not sunny outdoor barbecues or poolside drinks: Urban Decay Chill Makeup Setting Spray ($31, urbandecay.com) keeps your face temperature-controlled so your makeup doesn’t melt, crease, or fade. It also delivers timereleased boosts of hydration for lasting results. 3/Multipurpose Potion The IGK Speechless Hair and Body Dry Oil Finishing Spray ($29, igkhair.com) is infused with shea butter and marula oil, which restore hair health and hydration before or after styling. It also moonlights as an antioxidantrich body oil for soft,…

SCAN TO SHOP! Download the free Love My Shape app and scan the page.…

I’d blown the chance d to join my grad school’s track team when I got injured. The doctors said all I could do for four months was swim. I hated getting in the water, even as a kid, but I needed a way to be active and a training goal, so I signed up for a sprint triathlon. Learning to swim as an adult was incredibly humbling; I didn’t have that knack for breathe, stroke, breathe, and I swallowed lots of water as a result! After six months of hard work, I stood in the mosh pit that is the beginning of a tri, eyeing the dark, open water. I stayed outside the pack and focused on moving forward. I made it to the shore, and there were still miles…

There are some things you miss after having kids. “But fit abs are definitely not something you need to say goodbye to,” says Michele Olson, Ph.D., an adjunct professor of sport science at Huntingdon College in Alabama, who has done tons of research on training those key core muscles. Will your abs be weak when you initially emerge from 40 weeks of pregnancy? “Yes,” Olson says, “because they’ve been overly elongated.” But they won’t be irretrievably stretched out like last year’s Spanx. It’s really the connective tissue, or fascia, of the abdominal wall—and not the muscles—that becomes more elastic to accommodate yourgrowing bump. For your abs to tighten up, they actually need to regain their muscle memory, so to speak. “After pregnancy, your abdominals have to relearn working in their…

Cross-training—you know it’s de rigueur if you aim to fuel your running power, but the specifics can be a little fuzzy. So here’s your goal: “You want to build up muscles that you wouldn’t normally use in running and increase your aerobic capacity,” says Harry Pino, Ph.D., an exercise physiologist at NYU Langone’s Sports Performance Center. “That’s what will ultimately make you faster and more efficient on the road or trails.” The mistake that many runners make is cross-training without a clear direction, so they put in the gym time without making progress, he says. We cut to the chase and found the key workouts that will help you go longer and become stronger. Strength Training “Distance runners get used to activating only certain muscles when they run, so they’re…

Recently, I was on my way to the gym feeling somewhat detached from the workout ahead of me because, frankly, it’s one I always do: I make the weight heavy, the pace fast. But I’m inspired to push harder and train more joyfully when I let myself exercise the way I feel that day. Sometimes you have to permit yourself to discover your workout rather than do your go-to. Remove the boundaries of what your daily sweat has to be in order to count, and you’ll end up moving more. Before you lace up, first consider what you feel like doing—this flow chart can help you decide. What’ll It Be Today? Q How Do I Not Let the Number on the Scale Get to Me? —Stefa Stefania, Via Facebook This…

1Cut/ fruits and vegetables into similar-size pieces to keep rolls even. 2Soak/ rice paper in a bowl of warm water for about 3 seconds until it softens slightly. 3Lay /wrappers on a clean cutting board. Place all ingredients— vegetables, protein, and dressing—in the center of each. 4 Fold /in the sides, covering the filling partially. 5/ Roll the wraps from the bottom up. 6Cut /rolls in half if desired. Store in the refrigerator in plastic wrap; tote the rolls to work in a sturdy container. Cut rolls BOOST THE BENEFITS “To make rolls more filling and satisfying, use brown-rice-paper wrappers, which have an additional 1 gram of fiber per roll,” says Erica Julson, R.D.N.…

A whopping 80 percent of people say they’ve recently experienced a physical or emotional symptom of stress like headaches or feeling overwhelmed or depressed , the American Psychological Association reports. And no wonder: “More than ever before, we are being bombarded by negative messages on the news, on our social media feeds, even in conversations with friends,” says Michelle Gielan, the founder of the Institute for Applied Positive Research and the author of Broadcasting Happiness. Thinking of fear and worry as raw energy can help you redirect these emotions toward a more positive use. This onslaught of negativity creates a sense of helplessness, says Julie K. Norem, Ph.D., a professor of psychology at Wellesley College. “We feel we’re at the mercy of outside forces and up against problems that are…

First there protein shakes— the answer workout replenish- ment. Then fruit and veggie powerhouses, smoothies. Now new earthy-tasting coctions are moving in on the beverage lists of fit women. The healthiest of these drinks are packed with ingredients derived from whole foods, like grass-fed whey protein, organic brown rice protein, psyllium husks, flax, and chlorella. What makes them different from other good-for-you sips? Down one of these nutrient-rich shakes, and you’ll get a meal-size portion of protein, carbs, fat, and micronutrients. “These drinks are becoming a huge trend,” says Lauren Blake, R.D.N., of the Ohio State University Wexner Medical Center. Their popularity is being driven by those who prioritize healthy eating but don’t have the time to prep ideal meals, she says. “Because the drinks are nutritionally balanced and require…

A as an active woman, you’re no stranger to postworkout aches and pains. And yes, there are overy to rely on, like foam roll- great tools for recovery But imagine if you could train ers and a hot bath. pain on its own and initiate your body to dull he healing process. According to the njured—muscle soreness Whenever you’re injured—stem releases natural opioid included—your system A dley Taylor, Ph.D., a chronic peptides, says Bradley nd a professor of physiology at pain researcher and Kentucky College of Medicine. University of which include feel-good These substances, Aendorphins, latch onto opioid receptors in the brain, blunting your pain and making you feel focused and calm. If you’ve ever fallen during a run and been surprised that you felt little discomfort for the next…

BE MORE MINDFUL and you’ll become more likely to pick up healthy habits. In a University of Pennsylvania study, people who scored higher on a scale of mindful- ness were better about adopting fit- ness advice than those less attuned to the moment. How to get more in touch? “Easy—anything you’re doing, do with awareness,” says Khajak Keledjian, the founder of Inscape meditation studio in New York City. That means put your cell away on vacay and really soak up the beach experience. When you eat, make sure to sit down and shut out distractions Blike TV and tech devices. Devote your B full attention to the person you’re talking to instead of letting your mind wander. Make a deliberate effort, and soon it will happen naturally.…

Want more active beauty? Scan here or visit shape.com/waterproof for videos, pro tips, and quick how-tos STEP 1/ Start With Your Skin Care Before anything, you’re going to need to determine your skin’s current state. If you’re oily, apply an oil-control primer or toner as your first layer. Try OleHenriksen Balancing Force Oil Control Toner ($26, sephora.com), which you pour onto a cotton pad and then dab on clean, dry skin. “For your dewy look, you’ll be adding light-reflecting products, so this will keep you from becoming way too shiny,” says Katie Jane Hughes, a makeup artist in New York City. On the flip side, if you’re dry and you put on something shimmery, it can clump up and make your skin’s texture look uneven. So premakeup, smooth on a…

Time may heal all wounds, but it’s not so good at erasing them. Scars occur when an injury slices through the top layer of skin and penetrates the dermis, says Neal Schultz, M.D., a dermatologist in New York City. What happens next depends on your body’s collagen response. If it generates just the right amount of this skin-repairing protein, you’ll be left with a flat, faint scar. If your body can’t drum up enough collagen, you’ll wind up with a sunken scar. And if your body churns out too much, you’re stuck with a raised scar. That’s not to say you’ll develop the same type of scar every time you’re injured, “but people tend to be predisposed to scarring a certain way,” says Diane Madfes, M.D., an assistant professor in…

Scan for more motivation! It used to be that multisport races meant the surf and (paved) turf of a typical triathlon. Now there are new hybrid multi events that incorporate outdoorsy pursuits like mountain biking, beach running, stand-up paddleboarding, and kayaking. So whether you’ve been tempted to tri or are just being introduced to the idea, you have plenty of truly inspiring options. And the chances to get in on the fun keep expanding: Adventure racing has grown by 11 percent and nontraditional triathlons by 8 percent in the last three years, according to the Outdoor Foundation’s latest sport participation report. Multisport events are drawing both novice racers and elite athletes because of “the idea that they can achieve something they never thought they could,” says Alfred Olivetti, owner of…

There’s nothing cooler than a pool in summer, and thanks to the latest trends, the options for getting a killer H20 workout abound. One major reason: Water is just about the most versatile training tool out there. Everymove you make when you’re submerged is like an extrastrength rep, since water provides more resistance than airdoes—and that’s from all sides, as opposed to the one-directional (i.e., downward) pull of gravity, says exercise physiologist Mary E. Sanders, Ph.D., at the University of Nevada School of Medicine. “You definitely use more core stabilizer muscles,” she says. In fact, exercisers who trained in the water improved their ab strength more than those who used resistance bands on land, research in the European Journal of Applied Physiology found. The water-re sist ance effect can crank…

TUMMY TONER Sit on a stability ball (or a chair) with your feet planted on the floor. Inhale, expanding your belly, and then exhale, pulling your navel to your spine as deeply as you possibly can. Hold for one count, let your belly button halfway out, then forcefully pull it back in as you count “one” out loud (to make sure you’re not holding your breath). Do 20 reps, counting aloud. Rest (taking one big belly inhale and exhale) and repeat twice more. BELLY BURN Start on the floor (or a yoga mat) on all fours. Press into your palms and round your back (like cat pose in yoga). Pull your navel to your spine, then do small pelvic pulses (tucking your pelvis with little thrusts), exhaling each time and…

You put a lot of work into staying in shape. Maybe you HIIT and run. Maybe you flow, Spin, and do as many reps as possible in boot camp class . Whatever your mix, you’re likely missing one simple, science-backed way to maximize the benefit you get out of every drop of sweat: Give your body the targeted TLC of a sports massage. “Athletes typically work sports massage into their regimen to reduce muscle soreness and help treat problem areas,” says Beth Mignano, a licensed massage therapist who assisted USA Track and Field at the 2012 and 2016 Olympic Games. The idea is less pain, better training—a sound formula for anyone with a fitness goal. “Plus, getting a regular massage—even once a week—is also a great way to develop another…

A toned butt is an amazing thing. Strong glutes are your body’s powerhouse—they can help you burn more calories, keep you stable, and make you better at hiking, cycling, yoga, or any activity, says Courtney Paul, the founder of CPXperience training and a master trainer at Ripped Fitness in New York City. Building a foundation of muscle on your backside can also boost your metabolism around the clock. “The muscles that make up your butt are the largest in your body, so strengthening them can have the biggest positive effect on your calorie-burning potential,” he says. And let’s not forget: Muscle back there can also help your rear appear smoother and perkier. “Train heavy, hard, and consistently,” says Paul, who created this targeted mix of lower-body moves to ensure no…

If summer had a flavor, it could easily be that of passion fruit: fresh and sweet, with a bright tang. In essence, what you crave most on a hot day. The pulp and seeds can be eaten plain, but don’t miss out on adding them to smoothies, yogurt, or other dishes for a great flavor punch. With every bite, you get vitamins C and A, plus polyphenols— Michelle Dudash, R.D.N., says those plant compounds “may inhibit skin cancer growth and help with collagen synthesis.” Here, top chefs share their take on the tropical treat. Make Islandy Pancakes In a bowl, combine 1 cup all-purpose flour, 2 tablespoons raw sugar, 2 teaspoons baking powder, and a pinch of salt. In a separate bowl, whisk together the pulp of 2 fresh passion…

You’ve no doubt noticed that plain, boring H2O isn’t you could say that water is trending—and the flavored, no-sugar, sparkling kind is in the dominant spot. Dozens of exotic flavors—with zero calories—make bubblies like LaCroix and Hint perfect ingredients for homemade refreshers. Besides keeping you happy and hydrated all summer, the fizz is a whiz in so many other ways: cocktails, icy treats, and even fancy cubes. Here, Sam Talbot, chef of Pretty Southern in Brooklyn and author of 100% Real, shares some cool ways to put your water to work. No Time to Mix It Yourself? White Claw Hard Seltzer is spiked with 5 percent alcohol and has a hint of fruit flavor like natural lime, black cherry, or ruby grapefruit. FREEZE FAB ICE CUBES As these cubes begin…

There are vacations you take to sightsee and those you plan around a favorite activity, like surfing. They’re loads of fun, for sure. But the trips that will really have an impact on you and change you in lasting ways are the ones you take for a specific purpose. Known Tas intentional travel, these are the getaways that help you heal from something sad—a job loss, a relationship ending—or cele- brate an accomplishment like a promotion or a milestone birthday. T “Think of them as self-care vacations: They offer the opportunity to nurture you, ” says Jaime Kurtz, Ph.D., an associate professor of psychology at James Madison University and the author of The Happy Traveler: Unpacking the Secrets of Better Vacations . “They let you stop, catch your breath, relax,…

Have you ever watched a woman in a movie new wardrobe get a beauty makeover and a e (cue the and acquire instant confidence H doesn’t happen triumphant music)? Sadly, it ollins. To celebrate like that IRL. Just ask Lily Collins. her debut on the cover of Shape, she went school friends to dinner with two elementary after the shoot and eminisced about how Hreminisced awkward they all felt about their bodies as teens. “We wore boys’ board shorts over our swimsuits!” she says. The irony that Collins, 28, was unwaveringly confident and at ease on set all day in one revealing swimsuit after another was not lost on her. “I never dreamed I’d be posing in a bikini on the cover of Shape. It’s a complete 180 for me.…

DELICIOUS THINGS HAPPEN, WHICH IS WHY THIS DYNAMIC DUO HAS ROOTS IN CUISINES AROUND THE WORLD. HEAT INTENSIFIES THE FLAVORS OF SWEET INGREDIENTS, WHILE SUGARS TAME SPICY FOODS AND HIGHLIGHT THEIR FRUITY NOTES. HERE, PERFECT PAIRINGS AND THE INFINITE WAYS YOU CAN PLAY, FOR DISHES YOU’LL WANT TO CREATE ALL SUMMER... MAKE THAT ALL YEAR. Fresh Chiles SWEET VEGETABLES Many fresh chiles are so hot that their flavor gets blunted by the burn. But vegetables that are high in natural sugars have an amazing taming effect. Pair the two and suddenly chiles become brighter, less fiery— you can actually taste the layers of flavors. Peas, sweet bell peppers, and zucchini are excellent springtime and summertime matches, and butternut squash and root veggies like beets, rutabagas, and parsnips work perfectly in…

I’M ALL ABOUT WELLNESS. If you’re lethargic and not taking care of yourself, your body has to work 10 times harder on long, busy days. So I decided it was important to maintain a certain level of health and fitness. I became a vegan about four years ago, and I try to stay away from processed foods. I love yoga, boxing, and running.” “YOGA IS MY MEDITATION. It’s my favorite form of exercise because it isn’t just physical. And I consider mental health to be part of my overall health.” “DEPRIVATION IS NOT AN OPTION. Good vegan chocolate has become a thing with me. The more you silence your cravings, the bigger they become, so I prefer to have a little bit and get on with my day.” “I’M DONE…