Shape içinde March 2016 için içindekiler tablosu

@Shape_Magazine @FitnessMagazine SCAN TO SEE WHAT’S TRENDING! DOWNLOAD THE FREE LOVE MYSHAPEAPP AND SCAN THE PAGE. Now Streaming . . . Tune in to @Shape_Magazine’s Periscope on February 19 at 4 p.m. ET to work out live with our #ShapeSquad staff at the Kore New York studio for a real-time sample of this month’s Body Shop routine, on page 159. Grab a kettlebell—a dumbbell will do, too— and meet us for a high-intensity session that will sculpt everything. MELT FAT FAS Shake off winter with our 30-day cardio challenge! Join our Facebook group at facebook.com/fitnessmag for a month of fun heart-pumping routines that burn big calories in bite-size amounts of time. Check in daily for your workout and to meet other women who are sweating it.…

SCAN TO SHOP! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE. YOUR FAVORITE, RETRO SCRENT, REVAMPED It was the fragrance that defined the ’90s, and now the classic unisex scent of CK One has been reinvented with CK2($75, macys.com It’s still crisp, fresh, and every thing else you loved about the original only with a few new, hip notes such as wasabi and wet cobblestone (yes, damp rocks!) and a bottle that would have made Steve Jobs proud. Farm-to-face Skin Care Beauty brands are bringing superfood nutrients to your skin. Farmacy Hydrating Coconut Gel Masks ($24 each, farmacy beauty.com) are packed with free radical-fighting antioxidants from powerhouse produce like kale, purple broccoli, carrots, and celery to help firm, hydrate, and tone. Just place the sheet mask…

SCAN TO SHOP! DOWNLOAD THE FREE LOVE MYSHAPEAPP AND SCAN THE PAGE. 20 Seconds Get an instant eye lift Trace blushcolored Touch in Sol Light Bright Brow Spot Highlighter in Pink Pearl ($21, sephora.com) along your brow bone (which is directly under your brows), then smudge with your finger to accentuate your arch. 30 Seconds Tame with a gel Like mascara for your brows, Glossier Boy Brow Grooming Pomade ($16, glossier.com) tints and sets your hairs for a natural but groomed finish. 1 Minute Power down your mirror The supermagnified sort causes you to overpluck. If you don’t see hair in a regular mirror, like the Kate Spade New York Silver Street Hello Sunshine Compact ($30, katespade.com), no one else will either, says Aurora Pritchard, a brow specialist for…

If you’ve used a TRX or seen one in action, you know that it’s no joke. The hanging straps ratchet up the resistance of body-weight moves by leveraging gravity and make each rep a balance challenge. This constant stabilizing forces multiple muscles to work—on top of the ones that the move itself is meant to target. Combine that with some speed and you’ll not only sculpt doubletime, but torch fat, too. You can supercharge basics like the plank when you do them with your hands or feet in the straps rather than on the floor, “because you’re using more muscles, especially your core, to keep your body from swinging,” says TRX instructor and Nike master trainer Joselynne Boschen, the founder of Alpha Sport LA studio, who uses the TRX with…

Scan for more online. As you probably know, popcorn is healthy—a cup of air-popped has just 31 calories, plus fiber and antioxidants. But the real reason chefs are doing creative things with the corn is that it imparts a slightly nutty flavor and adds excellent texture to dishes. Check out three new ways to use your bag of kernels. Add Crunchy Bite to Soups and Salads The brainchild of Josh Tomson, executive chef at Tree Restaurant at the Lodge at Woodloch in Hawley, Pennsylvania Toss popcorn with spices (try nutmeg and cinnamon), then sprinkle on top of a bowl of butternut squash soup or pumpkin chili. Or crumble it into salads in place of croutons. Make “grits” The brainchild of Annie Pettry, chef and owner of Decca in Louisville,…

TIP Don’t just drizzle them on salad. Go for chicken, eggs, grains, and more. Southeast Asian Avocado Dressing To a blender or a food processor, add 1 avocado, diced; ½ cup coconut milk; 2 tablespoons fish sauce; 2 tablespoons lime juice; and 2 teaspoons sugar. Blend until smooth, then stir in 1½ tablespoons each chopped mint, chopped basil, chopped cilantro, and chopped jalape.o. Try it on: Salmon or shrimp Za’atar-yogurt Dressing In a medium bowl, whisk together 1 cup yogurt , ¼ cup extra-virgin olive oil , 1 tablespoon each za’atar and toasted sesame seeds , the zest of 1 lemon , 2 teaspoons each lemon juice and chopped parsley , ½ teaspoon each salt and grated garlic , and ¼ teaspoon black pepper. Try it on: Grilled chicken Caramelized–…

Even if you eat healthy meals, you can’t always pack in all the vitamins, minerals, fats, protein, and produce that your body needs every day. Which is why your snacks (almost a quarter of your daily calories, FYI) have to work harder and fill in any nutritional holes. To help you break out of your hummus-andcarrots rut, we gave chefs and nutritionists three goals to hit: fresh, easy, fun. Here, their tastiest nibbles to get into your daily rotation. 1 Cheese and Crackers Upgraded Top a fiber-rich oatcake with ricotta, red grapes, and a sprinkle of flaked sea salt, suggests Elizabeth Stein, the founder and CEO of Purely Elizabeth, a whole-foods company. 2 Japanese Avocado “toast” Top squares of nori with sliced avocado and a sprinkle of sesame seeds for…

Scan for more online. For years we’ve been told that it’s crucial to get seven to eight hours of sleep a night, and that if we don’t, we’re harming our health. Now, enlightening new research is challenging this notion. “There’s been a belief, even among experts, that our prehistoric ancestors slept eight or more hours a night,” says Jerry Siegel, Ph.D., the director of UCLA’s Center for Sleep Research. But his study found that people in hunter-gatherer societies, similar to our ancient predecessors, actually slept an average of six and a half hours—30 minutes less than the amount recommended by the National Sleep Foundation. What may be more important than the number of hours you snooze is how restful those zzz’s are. “Good sleep quality is vital for your…

Have you achieved a milestone, like climbing a mountain, completing an obstacle race, or losing weight? We want to hear all about your accomplishment. See below for details. The Motivation When Melissa was home for Thanksgiving in 2013, her father confronted her about the weight she had gained. “He said, ‘I love you, and I’m concerned. I don’t know what’s going on, but I do know that you care about health and fitness, and this is not who you are,’” Melissa recalls. His words sank in a few months later, when she started a new job at the business school of an online university. “By then, I was wearing a size 12–14, and I refused to go up to a 16,” Melissa says. NAME Melissa Sledge AGE 32 HOME Phoenix…

What’s your favorite body part? “My waist. I have a V-shaped swimmer’s body.” What’s the best health decision you’ve made lately? “Taking probiotics. I used to have cystic acne; then I started taking probiotics, and now I don’t. Health starts from the inside out.” What music gets you moving? “My go-to workout song is AC/DC’s ‘Back in Black.’” When you need an energizing snack, you reach for . . . ? “Harvest Snaps Snapea Crisps, Caesar flavored, is my favorite. For energy, though, raw almonds are the best.” What’s your hardest 10-minute workout? “Doing planks and burpees and jumping rope.” Which workout makes you want to swear the most? “Any time my trainer really pushes me, there are no words.”…

Momentum is the workhorse of wellness. When your good habits gain traction is when they start to stick. Among the m words we use regularly at Shape—motivation, of course, is a biggie; metabolism certainly gets its share of page space—momentum is often overlooked, perhaps because the slow build it signifies is a quieter process in the overall get-healthy experience. The word just doesn’t offer the same emotional jump start as a term like motivation. But momentum is really the workhorse of wellness. When your good habits gain traction is when they start to stick, and it’s that commitment that nets you results—real results—not just the sexy payoff of emerging drenched and exhilarated from a high-octane Spinning class, but the kind of body changes that pay you back long-term. There’s no…

Nature’s Candy Want to turn up the flavor of your roasted veggies? Cocoa’s earthiness is the perfect complement, swears Debra Music of Seattle’s Theo Chocolate, a coauthor of the new, eponymous cookbook. Use the superdark stuff—85 percent cocoa—for the best, most intense hit and a megadose of heart-healthy flavonoids in Music’s recipe for bitter balsamic syrup: 1 In a small saucepan, simmer ½ cup aged balsamic vinegar until it’s reduced by half. 2 Remove from heat and add ½ ounce chopped dark chocolate. Let chocolate melt into vinegar for about 30 seconds. 3 Use a small spatula to gently stir chocolate until it’s completely melted and smooth. Stir in ½ teaspoon honey and a pinch of kosher salt. 4 Drizzle syrup over roasted cauliflower, beets, or carrots or grilled radicchio.…

A Funny Way to Boost Chemistry Sharing a laugh on a first date can make a second one more likely, according to researchers at the University of Kansas. In their study, they found that when two setup strangers cracked up together, they were more apt to fall for each other. “Lots of mammals bond through play,” explains Jeffrey Hall, Ph.D., the study’s lead author. Exchanging witty banter or watching a comedy is a grown-up form of playing, he says, and it will help bring you closer to Mr. Maybe Right. 64% Percentage of women who say Adele’s recent hit “Hello” inspired them to call an ex. Before you dial, ask yourself two questions, suggests Rachel Sussman, a relationship therapist in New York City: “What am I hoping to get out…

You can’t usually see it and you probably don’t feel it, but there’s a lot of junk floating in the air. As we’re now learning, it’s hitting our skin hard. In just the last few years, scientists have been studying the dermal effects of particulate matter, gases, and other stealthy airborne attackers wafting around our cities, and it’s pretty clear these pollutants are aging us. One of the most convincing studies, conducted at the Leibniz Research Institute for Environmental Medicine in Germany, looked at how some 2,000 women had faired healthwise after 30 years of living with extragrimy air in their polluted region. “We found a strong association between pigmentation spots on their cheeks and high pollution levels,” says Jean Krutmann, M.D., the institute’s director. Specifically, the women who were…

SCAN TO GET THE LOOK! DOWNLOAD THE FREE LOVE MYSHAPEAPP AND SCAN THE PAGE The fabric of football jerseys memories of PE class, but versions we’re now seeing in activewear are thoroughly updated—and insanely sexy (mesh is see-through after all). These perfed pieces don’t just look cool; they’re also cooling, and their loose fit and flexibility means you can move with ease. At the gym, pull on a bright bra, then layer on mesh to show it off. On the street, pair a solid tank and a holey top with jeans for a look that’s sheer perfection.…

Get this workout to go. Download the Motion Traxx app (Android, iOS) to hear an audio version of this plan with beatmatched tunes. New users get five free workouts when they register! INTENSITY Moderate to hard (RPE:* Shoot for a 7 to a 9 out of 10.) TOTAL TIME 17 minutes YOU’LL NEED A TRX Suspension Trainer. Most gyms have them, or you can buy your own ($200, trx training.com). HOW IT WORKS If you’re home, anchor the TRX to the top of a door frame with the door anchor (or to a fixed point overhead, like a tree limb that’s seven to nine feet high and strong enough to hold your body weight, with the suspension anchor). Warm up, then complete the first set of exercises. After that, you’ll…

YOUKNOW that guy in California who held a plank for more than five hours? Don’t try to emulate him. Unless you’re doing it for bragging rights rather than fitness gains, most studies and experts say that you don’t need to hold a plank for more than two minutes. In fact, researchers at the American Council on Exercise have reported that going beyond 30 seconds doesn’t offer extra benefits. That’s because it’s more likely that your form will go to crap before you can eke out any more sculpting. Instead, bang out those planks with these ideas to get firmer faster. KEEP’EM SUPER SHORT As in just do them for 10 seconds at a time. Ironically, that’s the sweet spot when it comes to training for endurance compared with doing…

This kale look-alike is actually the leaf of the broccoli plant. It has a sweet, mild flavor and lots of nutrition cred: Each two-leaf serving has a day’s worth of vitamin C, plus calcium, iron, and potassium. Chefs love the versatility of broccoli leaf. You can substitute it for broccoli, kale, or pretty much any other green in recipes, says Matthew Basford, the executive chef at Canoe in Atlanta. Basford likes to cook it quickly and pair it with other veggies. We have more delicious ideas at right. TIP Enjoy it cooked or raw, or add it to your favorite smoothie or juice blend. Make a Warm Salad In a sauté pan over medium heat, cook sliced shiitake mushrooms, julienned carrots, and grated ginger. Add ½-inch-wide slices of broccoli leaf…

SCAN TO BUY THE BOOK! DOWNLOAD THE FREE LOVE MYSHAPEAPP AND SCAN THE PAGE. From your own kitchen: E AT THIS! No-Bake Berry Cheesecake Line a 12-cup muffin pan with paper liners. In a food pro cessor, pulse together 1 cup crumbled graham crackers, 1∕3 cup toasted sliced almonds, and 4 teaspoons canola oil until finely ground. Divide evenly among prepared cups and press down firmly. Wipe out food processor and add 8 ounces softened Neufchatel cheese, 1 cup nonfat vanilla Greek yogurt, ½ teaspoon lemon zest, and 2 tablespoons sugar; process until smooth. Divide among muffin cups, smooth the top of each cheesecake, and freeze for 3 hours. Before serving, remove paper liners from cheesecakes and let sit at room temperature for 20 minutes. Top with mixed berries,…

TIME IT RIGHT Eat every three to five hours, says Stephanie Middleberg, R.D.N. Noshing more often than that means you’re not really hungry or that your last meal wasn’t big enough. And if you wait too long, you’ll be ravenous. SIZE IT RIGHT If you need a snack between breakfast and lunch, keep it at 100 to 150 calories. To bridge the much longer gap between lunch and dinner, which for many people is six hours or more, aim for 150 to 250 calories. PAIR IT RIGHT Whenever you snack on fruits or vegetables, add some protein and a little healthy fat to keep you satiated and help you eat less later on.…

A Customized Mattress Helix Sleep has you fill out a quick questionnaire about your body type and sleeping and mattress preferences to help it custom-build your bed. And there’s no risk in buying the mattress: The company offers a 100-day no-strings-attached trial period to make sure you’ve created your perfect nighttime nesting place. (From $600, helixsleep.com) Smarter Sheets Higherthread-count sheets aren’t always better. In fact, they can actually trap heat and humidity, making you sweaty and uncomfortable. Casper’s new cotton sheets boast a balanced weave and a lower thread density to create the perfect climate for sleep. (From $150 for a twin-size set, including one flat sheet, one fitted sheet, and two pillowcases; casper.com) A Supportive Pillow Bedgear Performance Bedding Pillow ID offers pillows customized to your body type, favorite…

Welcome to the world of telemedicine apps, tech that connects you with real-life doctors via text messages, video chats, and calls. “The use of these apps is growing exponentially,” says Jonathan Linkous, the CEO of the American Telemedicine Association. “In 2015, 1.25 million doctor’s visits were conducted digitally, a 56 percent increase from 2014.” It’s no wonder. Visiting the doctor is inconvenient at best. In fact, a recent survey by the Commonwealth Fund, a health care research company, found that less than half of adults who needed care were able to see their doctor within a day or two; 26 percent had to wait six days or more. Compare that with the short waiting time that apps boast, and you can see the appeal. And while insurance may not cover…

Goal shifting. Here we are, that funny in-between time that’s not winter yet not truly spring . You might say we’re at a seasonal pause. Which is really the PERFECT TIME to do some goal shifting. Objectives, after all, do eventually get met. Still, it’s easy to keep habitually plugging along in a routine without recognizing that hallelujah, deed done. So consider: Do you have a new, HEALTHY WISH LIST heading into the warmer weather? Are there different workout targets to hit and body results to nail? Take the pause to reroute and reinvigorate, and then JUMP ON IT.Onward!…

We have very good news for you: “It’s 100 percent possible to see a difference in your abs in one week,” swears Astrid Swan, a celebrity fitness pro in Los Angeles. You just have to put in the work. But not the hours-on-the-elliptical or endless-crunches kind of work. “You shouldn’t have to exercise for more than 30 minutes at a time,” Swan says. “A half hour is plenty, as long as those minutes are intense and you use them smartly.” And Swan would know: She privately trains many famous clients, including a few Shape cover stars, who need last-minute ab toning to prep for big events or, say, bikini photo shoots. Now she’s sharing her magic formula for flatter abs in seven days with all of us. KICK UP YOUR…

If you have any of these symptoms, your blood sugar may be spiking. Because frequent jumps can damage your blood vessels and organs, you’ll want to bring it down ASAP. Exercise is one of the best ways to do that— as little as five minutes of walking or jogging will help, although a 20- to 30-minute workout would be better, James O’Keefe, M.D., says. 1 YOUR HEART RATE SUDDENLY SPEEDS UP. 2 YOU’RE VERY THIRSTY. 3 YOU START SWEATING FOR NO REASON. 4 YOU FEEL STRANGELY ANXIOUS OR NERVOUS. 5 YOUR VISION IS BLURRY.…

SCAN FOR MORE! DOWNLOAD THE FREE LOVE MYSHAPEAPP AND SCAN THE PAGE. FIRE IT UP With this latest HIIT workout, six moves are all you need to sculpt head to toe and burn 222 calories fast. We didn’t think it was possible to whip yourself into shape faster than with the proven go-hard-rest-repeat HIIT formula until we discovered this fresh mix. At Kore highintensity training studio in New York City, each routine builds like an intensity crescendo to help you get the most out of every movement, says master trainer Joe Buffa, who created the body-changing session here. First up: Your abs, low back, and glutes get a rapid-fire firming with a kettlebell (or a dumbbell if that’s what you have handy). Then it’s time for ladder drills that…

It’s just a matter of believing. When exercisers in a study at the University of Glasgow thought they had taken a performance-enhancing drug, they ran faster and said their workouts felt easier. “Your body may be programmed to protect itself from the discomfort of endurance exercise, so your brain may signal you to slow down or stop, even if you could physically push harder,” explains lead study author Ramzy Ross, Ph.D. The next time you’re just about ready to quit, try going one minute longer. Every session that you beat your old benchmark, you’re chipping away at that mental block.…

SCAN TO SHOP! DOWNLOAD THE FREE LOVE MYSHAPEAPP AND SCAN THE PAGE. DRESSED TO KILL IT What’s a natural fit for HIIT? Camouflage spandex! There’s something about wearing the fiercest and most of-the-moment print in fitness that makes us feel ready to tackle any burpee, push-up, or Tabata round. On top of that, smallerscale camo prints are flattering on any silhouette. Wear just one piece or mix and match, as shown with the HPE Gravity Combat bra and leggings ($76 and $121, hpe-shop.com). SITTING (and Stretching) PRETTY You’ll bliss out in this collaboration between Kate Spade New York and Beyond Yoga, a favorite brand of the asana set. The limited-edition collection, which runs from straight-up workout wear to athleisure pieces like this Bow Jacket and Side Bow Mini ($179…

SCAN TO SHOP! DOWNLOAD THE FREE LOVE MYSHAPEAPP AND SCAN THE PAGE. STEAL THIS MANTRA “Your success is one step outside of your comfort zone.”—Rebecca Louise, trainer and founder of rlhealthy.com, via Instagram @rebeccalouisefitness Sole Sister The cutout in this new Adidas Pure Boost X ($120, adidas.com) is not just a design whim. It was built to give women’s arches, which are generally higher and narrower than men’s, the hugged sensation of a compression sock and the flexibility to push off with less restraint (because the sole directly below it is detached). Plus, the cross-trainer still packs all the lateral support you need in speedy circuit classes. Total shoe-in! 6AM The time when the most consistent of exercisers slot their workouts, according to data from Jawbone activity trackers. (The…

SCAN TO SHOP! DOWNLOAD THE FREE LOVE MYSHAPEAPP AND SCAN THE PAGE. Good Morning! The eye-opening citrus scent of Olay Fresh Outlast Energizing Lime & White Tea Body Wash ($5, olay.com) is the perfect wake-up call. Dreamy Escape Take an exotic mini vacation when you wash with the tropical white flower and eastern tea notes in Juara Tiare Jasmine Tea Bath & Shower Gel ($28, juaraskincare.com). Va-vabloom! The bubbles may go down the drain, but Caress Mystique Forever Body Wash ($4, drugstores) has a sensual floral fragrance, featuring iris and amber, that stays with you for up to 12 hours after your shower. Just touch your skin to release the scent. Mellow Yellow The delicate chamomile scent in Aveeno Skin Relief Gentle Scent Body Wash in Soothing Oat and…

SCAN TO SHOP! DOWNLOAD THE FREE LOVE MYSHAPEAPP AND SCAN THE PAGE. There’s a popular fragrance worn by a colleague of mine that actually makes me queasy. When I complained to my friend Dana, she coined a genius expression to describe the phenomenon: smellergic. So is a smellergy a real thing? Not exactly, says Pamela Dalton, Ph.D., an olfactory research scientist at the Monell Chemical Senses Center in Philadelphia. “It’s not a true allergy, which is an immune-regulated response,” she explains. “But the symptoms can be similar to an allergy. For example, the alcohol in a fragrance can enter your nose and stimulate the nerve that triggers pain. But for the most part, our responses to odors are a consequence of experiences.” Come to think of it, I did sit…

Scan for more online. Your tech gadget can tell you how hard, fast, or far you’re going during a workout with the precision of a drill sergeant, so why would you ever sweat without it? Because science says there’s value in flying solo sometimes and learning to sense your intensity and training capacity. “We already know a lot about our bodies, thanks to fitness tech,” says Greg McMillan, an exercise physiologist and the founder of McMillan Running online coaching. “When you understand the link between how you feel and how you perform on top of that, you’ll always be able to get the most out of your body.” For starters, listening to your body’s signals is legit: Research from the University of Wisconsin–LaCrosse confirms that the old-school talk test…

SCAN TO SHOP! DOWNLOAD THE FREE LOVE MYSHAPEAPP AND SCAN THE PAGE.…

You don’t have to be outside to go rock climbing. You don’t have to be an extreme athlete either. Climbing is superaccessible: Chances are you’re within reach of one of the 389—and counting— climbing gyms in the United States. (Their numbers are growing, up by 9 percent in 2014 and about 11 percent in 2015, according to Climbing Business Journal; turn the page to learn how to find one.) An instructor will help you strap into a harness and clip on your ropes, then anchor (that is, belay) you as you play Spider-Woman. Indoor walls generally range from 20 to 70 feet in height, with routes that vary in difficulty based on where the hand- and footholds are. A 60-foot wall will take about five minutes to scale, says sport…

SCAN FOR MORE RECIPES! DOWNLOAD THE FREE LOVE MYSHAPEAPP AND SCAN THE PAGE. When you use leftover brown rice as the base of your lunch, you harness the power of resistant starch, a carbohydrate that keeps you full, stabilizes your blood sugar, and gives you a steady supply of energy. Plus, because resistant starch can’t be digested, researchers say that you may absorb many fewer of its calories. Rice naturally has this starch but loses it during cooking. Let cooked rice cool, however, and some of the starch reverts to its resistant form. Translation: Leftover rice is even healthier than the just-cooked grain. So make a batch, store it in the fridge, and bring it for lunch all week. These ideas from Mark Bittman, the author of Mark Bittman’s…

Brainpower, not willpower, is the real secret to losing weight. The way you think about food is directly linked to how much you eat, experts say. If you fully concentrate on your meals, take pleasure in them, and enjoy the taste of each dish, you’ll begin to eat only when you’re truly hungry, stop when you feel satisfied, and be able to have any kind of food you want without overindulging in it. It may sound too good to be true, but research proves that this strategy, known as mindful eating, works. And it works well. A study published in the journal Appetite found that mindful eaters are less stressed about food in general and have a lower BMI than those who don’t practice the technique. “Mindful eaters consume fewer…

NATUREBOX Three or five different full-size bags of nutritionist-approved snacks are sent to you weekly, biweekly, or monthly. Pick your own, or let the company curate a collection for you. (From $14 per box, naturebox.com) GRAZE Tell it what you like, and each month Graze will mail you a selection of portioncon-trolled supercreative bites, like chocolate pecan pie (pecans, dates, vanilla pumpkin seeds, and fudge). ($7 per box, graze.com) LOVE WITH FOOD Receive a seasonally themed box of organic or all-natural snacks, such as snap pea crisps or chocolate fudge, via this subscription service. With every order, a meal is donated to a food bank. ($10 per box, lovewithfood.com) NOURISH SNACKS This line of healthy snacks, from Today Show nutritionist Joy Bauer, R.D.N., is available online à la carte or…

IF YOU SUFFER from insomnia, taking a melatonin supplement may help. A hormone produced in the brain, melatonin helps make you drowsy and improves your sleep quality, according to research in the journal PLOS One. “Melatonin works on your internal clock, signaling your brain and your body that it’s time to drift off, and then it helps you stay asleep,” explains Michael Breus, Ph.D., the author of The Sleep Doctor’s Diet Plan. He recommends taking 0.5 milligrams of melatonin 90 minutes before bedtime for the best results.…

So you’ve signed up for a race. Congrats! Now comes the tough part: training. No matter how much you love running, biking, or swimming (or all three), the thought of months of tough workouts can be daunting. Which is why so many people are booking training trips as a fun and foolproof way to jump-start their motivation. “Going somewhere new symbolically kicks off your training season,” explains Carrie Cheadle, the author of On Top of Your Game: Mental Skills to Maximize Your Athletic Performance. “Your brain responds to the novelty of the location by releasing dopamine, which gets you excited for what’s ahead.” That initial thrill will encourage you to start off on the right foot, and the effects will linger through your entire training period. We scoured the country…

Socializing over dinner helps us relax and makes us feel happy and connected, research shows. Obviously, stressing over arduous prep isn’t on anyone’s agenda, but the new Sunday supper is all about minimal fuss and maximum deliciousness. We asked chefs for their favorite easy get-together dishes, like homemade pizza and tacos, for those times you want to keep it casual, and Moroccan roast chicken, for when you feel like dressing the night up a notch. “PIZZA IS ALWAYS fun for a crowd, and it can be healthy. Don’t be afraid to change up the toppings and try some unexpected ingredients.” Pistachio Pizza CHEF: CARLOS APARICIO Zavino in Philadelphia Serves:6 Active time:10 minutes Total time:20 minutes ⅔ cup plus ¼ cup extra-virgin olive oil ½ cup plus 2 tablespoons raw pistachios…

FITNESS Cedric X. Bryant Chief science officer, American Council on Exercise Michelle Lovitt Trainer working with celebrities, Olympians, and professional athletes Jillian Michaels Creator of Jillian Michaels Body Revolution Michele Olson, Ph.D. Professor of exercise science, lead researcher at the Auburn University Montgomery Scharff-Olson Kinesiology Lab Adam Rosante Creator of Reset 21, an online 21-day fitness-and-lifestyle program HEALTH AND WELLNESS David E. Bank, M.D. Director of the Center for Dermatology, Cosmetic and Laser Surgery, Mount Kisco, New York Rona Berg Advisory chair, Green Spa Network; AOL Wellness Coach; best-selling author Christine Carter, Ph.D. Sociologist, Greater Good Science Center at the University of California, Berkeley Lori Fields, LCSW Woman’s empowerment coach Keri Gans, R.D.N. Nutritionist, New York City Dawn Jackson Blatner, R.D.N. Nutritionist and author of The Flexitarian Diet David L.…