ShapeApril 2015的目錄

Check in daily for motivating fitspo, live-healthy tips, and giveaways. And get even more inspiration by joining us on Twitter, Facebook, Pinterst, and Instagram @Shape_Magazine. YOUR WEDDING-SEASON WORKOUT SHAPE UP for the DRESS Slim down all over and sculpt sexy show-off shoulders, back, and arms. Whether you’re the one wearing all white or watching from the pews, our wedding-season workout from New Jersey trainer Kyle Mandelberg will help you look and feel your best in any dress. Get the plan at shape.com/weddingmoves. HEALTHY EATING MADE EASY WHIP UP vegetable nori rolls in no time or learn to squeeze more micronutrients into your diet. Our new video series teaches you how to cook with unique, healthy ingredients like fermented foods, seaweed, chia seeds, and more. Get skilled at shape.com/howtoeat. Master Any…

FIT TIPS FROM... Robinson listens to her body Working out in the morning ensures you get it done and can’t talk yourself out of it later! I try to do Pilates 2 or 3 times a week and barre class twice a week, but sometimes I choose to stay in bed. You have to go with what your body is telling you to do that day. She loves natural beauty It’s never made any sense to me to put a bunch of chemicals on my skin. I’m just a hippie at heart. I like using natural oils instead of creams or lotions, and I love Isun Sapphire Facial Oil—it smells so yummy! And she hits refresh often My favorite thing to do when I come back to Los Angeles from…

HELP SKIN FROM WITHIN Ceramides—lipids that are in skin naturally— decrease with age, which causes moisture loss and sagginess. A supplement, like Life Extension Skin Restoring Phytoceramides ($25 for 30 capsules), can help restore ceramide levels to increase hydration and smoothness from the inside. You’ll see the best results with little regimen tweaks rather than a fall 180. –Dermatologist Marnie Nussbaum Revive Your Skin IMPROVE HYDRATION AND TEXTURE Booster: A microneedle roller This tool safely opens tiny channels in the skin to allow products to sink in and work better and faster, says Dimitry Rabkin, M.D., a facial cosmetic surgeon in Fair Lawn, NJ. Every night, maneuver the Environ Gold Roll-CIT ($300; dermaconcepts.com) horizontally and vertically across clean skin, then apply your products. You’ll feel almost nothing, says facialist Mashell…

Day1 1 Fila Sport jacket ($55; kohls.com) 2 Lululemon tank ($64; lululemon.com) 3 Reebok sneakers ($120; reebok.com) 4 Asics socks ($16; asics.com) 5 Affitnity leggings ($68; aftnity.com) CROSSFIT MUSTS: Dip-dye jacket, ruffle tights, bold socks Show Us Your OutFIT! Snap a pic of the workout gear that gets you going and post it on Instagram or Twitter, tagging @shape_magazine and #showusyouroutFIT. Day2 1 Splits59 tank ($80; splits59.com) 2 New Balance sneakers ($110; newbalance.com) 3 Pilot Athletic shorts ($93; pilot athletic.com) 4 ban.do ear phones ($16; shopbando.com) FITTED LEOPARD SHORTS are as fierce as your workout. Day 3 1 Samsung Gear Fit activity tracker and bands ($150 and $20; samsung.com) 2 Monreal London dress ($245; barneys.com) 3 K-Swiss sneakers ($110; kswiss.com) MESH & NEON make this the anti-prep tennis dress. Day4…

IT SHOULD HURT SO GOOD So you know you need to kick your own ass, but how can you tell you’re there? “You’ll feel as if you’re gasping for breath,” explains Met Con instructor Amber Edwards. “If you can chat with your neighbor, you need to push harder.” Other indications you’re doing it right: You’re sweating and even shaky (not to be confused with feeling dizzy, which is a sure sign to stop), and feel a burning sensation in your muscles. That’s good pain, she says. On the other hand: “Bad pain is anything that is sharp, localized, or shooting, like a pinch in your shoulder when you raise your arm, or a kink in your neck that prevents you from turning your head from side to side,” says Scott…

1 Chop Chilis Keep your hands burnfree and grip the pepper by the stem as you snip away sections. 2 Prep Greens Make a head of lettuce or a bunch of spinach saladready by cutting leaves into bite-size pieces. 3 Snip Scallions or Herbs Avoid getting a cutting board dirty and hold a bunch over a prep bowl; cut them down to the size you need. 4 Trim Poultry Skin Put the tip of one shear under the skin and then start cutting, pulling back the skin with your free hand as you work. 5 Break Down Broccoli Snip florets from the stem more easily than if you tried to just knife them off. 6 Slice Pizza A pizza cutter serves only one purpose; save your money and instead use…

You’re trying to be smart about your diet. You’re exercising. But for some reason the scale isn’t budging, or the weight refuses to come off as fast as you’d like. “A weight-loss problem means there’s a problem in your fat cells,” explains nutrition scientist and exercise physiologist David Plourdé, Ph.D., founder of The Plourdé Institute. In his interdisciplinary, science-based weight-loss program, he helps people increase the activity of hormone-sensitive lipase, an enzyme that breaks down fat. Once their cells can release fat, the extra pounds start to disappear. One way he does this is by putting his patients on a high-fiber diet free from added sugars and simple starches, such as white flour, since the body burns sugar for fuel before burning fat. But if you try to restrict your…

EDAMAME Since hair is made of proteins, getting enough of this macronutrient is crucial to growing your strands, says Ansel. A half cup of shelled soybeans contains 11 grams. CANOLA OIL Canola oil is rich in omega-3 fatty acids, which keep your scalp from getting dry, inflamed, and flaky, leading to hair shedding. Splash a little on salad or use it when you’re cooking. OYSTERS Your body needs zinc to form keratin, one of the proteins that makes up your hair (and your nails, too). Just one of these mollusks packs a day’s worth of the mineral. BEEF STIR-FRY The iron in beef is necessary for the production of hemoglobin, which your red blood cells use to transport oxygen to your hair follicles. “Without enough oxygen, your hair may start…

THE DANGER OF DIETING WITH YOUR GUY Watching your boyfriend or husband drop pounds (and as a guy, he’s more likely to do so quickly) can actually undermine your efforts, says Colorado State University associate professor Jennifer Jill Harman, Ph.D. She came to this conclusion after studying 50 couples who made joint weight-loss resolutions. “When people close to us are performing better than we are, we can feel threatened and give up,” she says. Her advice: Support each other, but set goals separately. When to Weigh Yourself In a Cornell University study, dieters shed pounds even if they skipped a few days of weighins. But when they went more than a week between checking the scale, they started to add weight, and after a month, their gains were significant. Since…

Jennifer Lopez has many tactics in her healthy-body arsenal: drinking lots of water, scheduling 9 p.m. fitness sessions after her twins are asleep, starting her mornings with meditation.... And on The Dr. Oz Show, she recently shared her best secret to her amazing body: She works with it, not against it. After years of exercising with top trainers and nutritionists, the 45-year-old singer, actor, author, entrepreneur, and mom says she’s learned that “men’s and women’s bodies are very different.” Women have much more essential body fat than men, for instance—the type that’s necessary for good health and gives us our curves (and J.Lo her famous booty). Women also have different protein needs. But as Dr. Oz points out, “A lot of the tests our doctors have done are on men,…

When Becky Taylor finished college in 2009, she had plenty to be proud of: The Memphis, TN, native had graduated with honors while juggling part-time jobs and extracurriculars (like playing the bass drum in a marching band). But not all of her achievements were so positive: “I had always been a chubby child, but it wasn’t until college that I developed an unhealthy relationship with food,” says Becky. “I gained the freshman 15 a few times a year—for each of my four years.” By the time she got her diploma, she tipped the scales at 260 pounds— so much so that when the kids she babysat tried to coax her onto a trampoline, she couldn’t join them because the weight limit was 300 pounds, and their combined weights exceeded that.…

THE TAKE AWAY FUNNY WORD, zone. It can have three entirely different meanings. Getting “in the zone” implies focus and determination. On the other hand, we associate “zoning out,” with checking out, disengaging, or, as I like to think of it, just plain relaxing. Te noun—an area or location—is less flexible, but still can take on new meaning when paired with an additional word or phrase. I like the idea of embracing the term’s inherent contradictions. Isn’t it possible to be “in a zone” and “zone out” at the same time? Can’t you execute intense focus while exercising and still achieve relaxation? To us at Shape, finding that axis is what makes a workout exceptional. On page 178, you will read about one of the most inspiring and exciting yoga…

TIME 2 MINUTES Brush Away Stains . . . with silica, a mild abrasive that polishes teeth. Find it in Colgate Optic White Platinum Express White Toothpaste ($4; drugstores). TIME 5 SECONDS Chew This Gum Pop in a piece of Supersmile Professional Whitening Gum ($5; supersmile.com) right after you finish a smile-staining glass of wine or cup of coffee. “It increases saliva production, which washes away surface spots,” says NYC-based aesthetic dentist Michael Apa. TOTAL TIME THAT PEOPLE BRUSH A DAY: 1 minute, 52 seconds SOURCE: Delta Dental Oral Health and Well Being Survey TIME 1 MINUTE Swish Your Way White The alcohol-free Crest 3D White Luxe Diamond Strong Mouthwash ($6; drugstores) is packed with strengthening fluoride to protect enamel while it brightens. TIME 2 MINUTES Take the Organic Route…

SPORTY TRENCH Orange seam tape and a drawstring hood on this Trout Rainwear jacket ($535; troutrainwear.com) keep you, and your blowout, dry in a downpour. VERSATILE DENIM The MiH Jeans jacket ($295; mih-jeans.com) acts like a sweater; wear it under your coat, then peel of as needed. SLEEK SHADES Gray-tinted Diane von Furstenberg sunglasses ($136; dvf.com) are the on-trend way to shield your eyes this season. KNIT PICK This upbeat Pink Tartan sweater ($275; pinktartan.com) is thicker than a tee, but not at all bulky; it’s the ideal first layer. SPLASHY SHIELD A striped, high-quality Pare*Umbrella ($68; pare umbrella.com) makes any outfit look a little snappier. STORMREADY BOOT Waterproof wellie meets superchic riding boot: däv boot ($98;davrain.com). GRAPHIC CAP It’s too warm for anything furry, but you still need something.…

Gear DON’T SWEAT IT Wicking gear lets moisture escape and evaporate, whereas fabrics like cotton trap it against your body. Mental Tips to Make Your Run Easier See positive: When people were shown images of happy faces or action words like “energy,” subliminally they said exercise felt easier and they went for up to 7 minutes longer than when they were shown sad faces or “inaction words,” a study in Frontiers of Human Neuroscience found. DIY not-so-subliminal messages with the Martigo app (free; iTunes). It lets you invite friends to cheer you on with personalized motivational messages that play automatically at mile markers they select. TAKE A 5-MINUTE BREATHER If you’re struggling to get in the mood for your run, you won’t be as speedy, finds a study in The…

The stats on... QUICK TIP Most sushi rice has white sugar mixed in, further loading it up with refned carbohydrates. (Each roll packs the equivalent of about a cup of rice.) Avoid the carb-y calorie bomb by asking for brown rice rather than white, or better yet, order rolls naruto style meaning wrapped in cucumber instead. QUICK TIP When eating nigiri, dip the fish side— not the rice— into the soy sauce to avoid overloading it with sodium.…

YOU KNOW that eating the right snack before a workout helps you perform your best, but have you been paying attention to how much you drink? New research finds that proper hydration doesn’t just keep you healthy, it may affect how tough you find your workout. For example, in a study in The American Journal of Sports Science, endurance athletes found their competitions less strenuous when they had enough H2O in their systems— and had a greater sense of well-being during events. Another small study of 10 participants, in the British Journal of Sports Medicine, found that when tennis players were competing in the heat, optimal hydration levels helped buffer against the temperature-related strain they experienced, as well as the physical and psychological challenges of playing in high temperatures. Whether…

Thicken Your Smoothies. Avocados lend a creaminess to blended drinks, similar to the effect you get by adding frozen bananas, but with fewer carbs and more good fat. That means your shake will help you feel fuller longer. Mix It in Salsa. Varying textures keeps it interesting. Nyland likes a ratio of 1/3 cubed avocado, 1/3 fruit (try mango or strawberry), and 1/3 savory ingredients like corn, beans, or tomato. Then add accents like cilantro, lime, jalapeño, salt, and pepper. Make Vegan Mayo. In a blender or food processor, puree 1 avocado, 1 to 2 tablespoons lemon juice, 2 teaspoons Dijon mustard, and ½ teaspoon sea salt. Stream in 1/3 cup avocado oil or extra-virgin olive oil. The “mayo,” will keep in the fridge for three days.…

Pre you skin for extra snuggle with the genius tips at snape.com/perfectskin Picture this scenario: You’re on a movie date, watching the on-screen character who slowly peers around a corner as she tries to evade the villain-when suddenly the music swells and he pops up right behind her! You jolt, grab your date’s arm, and hold on as your heart pounds. Science is finding there’s a real reason you solicit touch in moments of fear, anxiety, and pain, and it’s not just for moral support. The answer lies in the millions of sensory receptors found in your skin. When they’re activated— by a squeeze, embrace, or massage, for example—they signal the brain to produce hormones, like oxytocin, with powerful painkilling and stressrelieving properties, according to a recent report in the…

Caffeine (if You’re Sensitive) For many people, moderate doses of coffee or tea are good for the heart. But if more than a cup or so makes you feel jittery, you may be a “slow metabolizer” of caffeine, which means you break it down very gradually. In this case, drinking just two to three cups a day can actually raise your risk of heart attack. You can ask your doctor for a blood test to determine how quickly you metabolize the stimulant or, if you know you’re sensitive to it, play it safe and limit yourself to at most one caffeinated beverage a day. Also avoid energy drinks, which often contain too much caffeine, plus unhealthy synthetic stimulants and sugars. Nearly one in five people who drink them have experienced…

Sane mind-set: “If I just keep doing what I know is healthy for my body, then everything will level off in time. Weight fluctuation is normal, and you can’t rush something as sensitive and important as your body.” Plateau-buster: “A night out dancing! It’s such a workout!” Scale habit: “I weigh myself every morning—it reinforces my accountability.” Reliable reset: “I switch to light salads for dinner for a few days, and don’t eat anything after that until the next morning.” Smallest change with the biggest results: “Drinking only water when I go out to restaurants.” Favorite go-to snacks: “Whole fruit, cut-up vegetables, 100-calorie packs of natural almonds, Orville Redenbacher’s Smart Pop! Kettle Korn, anything pickled (asparagus, okra, and cucumbers), and GT’s Multi-Green Kombucha.” The food I’d sooner die than give…

MESMERIZING EYES A cat eye and long lashes get their graphic drama from a clean swipe of jet-black liner and mascara—a tough challenge for old eco formulas, which never quite delivered dark, long-lasting pigment in a single coat. "Polymers tend to be thin and brittle, so you’d have to layer them to build up the intensity,” says Divyesh Patel, research project manager for Aveda Research & Development. But the newiterations have hydrating plant extracts, like jojoba in ZuZu Luxe Liquid Eyeliner (S15;gabrielcosmeticsinc.com) and coconut in Physicians Formula Organic Wear BB Bigger! Better! Lashes Mascara ($10; drugstores) that provide enough color to create that high-impact, defined eye. Ariel Gordon earrings. Rebecca Taylor top. Give the Planet a Hand NOTICE-ME NAILS A deep navy mani is a daring twist on the soft…

Add to Your Workout Wardrobe Track&Field, Brazil’s largest sports-apparel brand, is expanding its footprint on U.S. soil this month, with a full website and store locations in New York, LA, and North Carolina. Fans of the brand’s bright colors and festive patterns include fitness-loving models Alessandra Ambrosio and Izabel Goulart. The line runs the gamut from leggings to tennis skirts. And they launch new products every week, so you’ll never get bored with your workout wardrobe. Clothes made with super-technical fabrics are a specialty, including one material that enhances blood circulation and reduces lactic acid accumulation by up to 35 percent, so your muscles feel less fatigued. ($49-$109; tfstore.com) Shape’s Diva Dash—join in! NO JUMPING THROUGH FIRE or scrambling over barbed wire here—the Shape Diva Dash is an all-female 5K…

7 MOVES “WOMAN CAN DANCE!” That’s what Olivia Wilde’s dance teacher (and sister of her fiancé, Jason), Kristin Sudeikis, has to say. Sudeikis (seen on page 32), a choreographer and fitness instructor who studied exercise physiology in college, teaches dance cardio classes (from ’90s hip-hop to street jazz) throughout New York City, and says that Wilde has rocked all of them. “Kristin has found a way to take the fear out of choreographed precision, and replace it with the pure adrenaline-infused joy that occurs when we set our minds and bodies free on the dance floor,” Wilde says. Science backs her: “Dance releases endorphins, which interact with serotonin and dopamine, chemicals that have the power to instantly boost your mood,” Sudeikis explains. Aside from making you happy, dance is a…

Stretechy fabrics like lycra and neoprene are from fitting yet so comfy and flexible. HARNESS THE POWER OF FLOWERS Busy floral patterns are eye-catching, so use them to draw attention to your favorite body parts. Then, keep it simple everywhere else to avoid an overgrown-garden effect: Wear your print with something solid in a classic cut (like the black shorts, gray tee, and white pencil skirt here). When the arrangement is on a white or black background, it’s easy to team it with neutrals you already own. Blooms add a ladylike vibe to athletic details like mesh, racerback straps, and high-cut shorts. PICK FLORALS THAT FLATTER Strategically placed buds can emphasize or camouflage your figure features: A flower patch on each hip creates the illusion of a tiny waist; a…

Visit Shape.com/metcon for the max-effort routine we created just for you! You’ve likely noticed that short, high-intensity workouts like Cross Fit, sprints, and metabolic conditioning classes have become the “it” thing in fitness. There’s good reason for that: Working out at maximum capacity ignites your fat-burning ability more and for longer than moderate exercise does, a study by Canadian researchers found. Fitness experts are responding to this science by designing workouts based on it. Equinox says their max effort programs like Met Con are so popular that they’re constantly adding more classes, and Cross Fit now boasts more than 10,000 gyms worldwide. But it’s not just that: “Any form of exercise—like cycling, boxing, or rowing, for example—in which you perform at a maximum effort with very short periods of rest…

Those supersize ropes you see people throwing around at the gym are called battling ropes. They’re simple to use: Grab hold of the ends and make waves, slam, or circle them as hard and fast as you can. When people did 10 15-second sets of rope waves with 45 seconds of rest in between, they burned an average of 112 calories, finds a study in the Journal of Strength and Conditioning Research. That’s 112 calories in just 2 ½ minutes of work! They’re heavy, so it only takes a few high-intensity intervals to improve your endurance, strength, and power, says Ingrid Marcum, C.S.C.S., director at Battling Ropes, a program used by trainers and gyms. (Check out powerropes.com to order a DVD.) Learn the ropes with this (even tougher) routine created…

HOT TOPIC: Firming Up Weight loss boils down to a simple equation: Expend more calories than you take in. With that, eating well and doing cardio is your fasttrack to success. But when it comes to shaping your body, there’s a totally different way to get results: strength training. “Te number on the scale is where you want it, but maybe your butt is still saggy or your tummy not quite taut—less cardio and more lifting fixes that,” says Holly Perkins, a strength and conditioning specialist and the founder of Womens StrengthNation.com, a resource to inspire women to get in the weight room. So why do less cardio? For one, cardio is catabolic; too much of it increases production of the stress hormone cortisol, which, over time, slows your metabolism…

Try it now Make a Fresh Salad “Blanch about ¾ pound trimmed peas in salted water for 2 to 3 minutes. Cool, then combine with a bunch of radishes (half thinly sliced, half cut in halves) and a couple of tablespoons of minced fresh chives. Toss with a vinaigrette of 3 tablespoons olive oil, 1 tablespoon cider vinegar, 1 teaspoon honey, 1 teaspoon salt, and ½ teaspoon black pepper.” Katie Lee Infuse With Asian Flavor “You can marinate fresh snap peas, but if they’re packaged, quickly boil in salted water first. Salt lightly, then dress with equal parts lemon juice and olive oil. Add grated garlic, red chili flakes, and grated ginger, and toss to combine. They’ll taste great after a few minutes, and even better an hour later or…

Carb-lover’s Mac & Cheese The Velveeta-orange hue in this mac and cheese doesn’t come from a box, but from a nutrient-dense sweet potato, thanks to Jeanine Donofrio from the blog “Love & Lemons.” Roast a medium sweet potato with 2 shallots at 350°F. Puree it, and use to replace about ½ cup of the cheese sauce of your favorite mac and cheese recipe the next time you make this classic comfort food. Super-creamy Caesar Dressing Instead of the classic dressing, Chef Doug Psaltis from RPM Italian in Chicago mixes together 1 cup whole-milk Greek yogurt, 5 roasted garlic cloves, 1 tablespoon Dijon mustard, ¼ cup grated Parmesan, ¼ cup lemon juice, 1 teaspoon Worcestershire sauce, 2 chopped anchovies, 1 tablespoon red wine vinegar, salt, and pepper for a creamy, guilt-free…

SNACK ON A HEALTHY HANDFUL. When it comes to healthy snacking, a new preliminary study suggests that not all calories are created equal. In a 12-week randomized study, 52 overweight and obese subjects were placed on a 500-calorie deficit diet and were assigned to either a portioncontrolled pistachio snack or pretzel snack group. The pistachio group included a daily snack of 240 calories (about 75 pistachios) and the pretzel group, a 2-ounce snack totaling 220 calories. Because both groups lost weight, this research suggests that controlled portions of pistachios can be included in a healthy diet, even for those who are managing their weight. A very small preliminary feeding study of eight men and eight women by the United States Department of Agriculture suggests that pistachios may contain 5 percent…

To fight “gotta-haveit-now” hankerings, tamp down your levels of ghrelin, the so-called appetite hormone your body pumps out to remind you that you haven’t eaten in a while and that it’s time to refuel. After a meal, ghrelin production drops and usually stays low for hours while you digest. It’s the counterpart to the hormone leptin, which your body releases to signal when you’re full and that it’s time to put down your fork. Keep ghrelin levels in check by getting plenty of sleep and daily exercise. Protein may help too: One study, published in the journal Clinical Science, found that diets high in protein suppressed ghrelin longer than high-fat diets. The over-thecounter weightloss supplement Vysera-CLS ($99 for a one-month supply; available at Ulta and Kohl’s) contains a bioactive compound…

She Makes Veganism Cool Vegans don’t have the most fun reputation in the food world, but Michelle Davis is hellbent on recasting the stereotype from joyless and aggressively crunchy. When she and Matt Halloway, her business partner and ex-boyfriend, started Thugkitchen.com, a vegan cooking site, in 2012, “I wanted to show that vegans can be normal people with a sense of humor and not apologize for wanting to be healthy. We used ‘thug’ as shorthand for ‘badass’—someone who can take care of herself in life and in the kitchen.” She Curses Like Sailor — for a Reason “We swear in real life, so we swear on the site,” Davis says. Her liberal deployment of the F-bomb and every other R-rated word gives the site a relaxed vibe. “We wanted to…

COUNTRY STRONG WITH... The seven-time Grammy winner first shot to fame when she won American Idol in 2005, and she hasn’t slowed down since. Her latest album, Greatest Hits: Decade #1, topped the country charts for seven straight weeks, breaking her own record. Now the singer/songwriter is adding another line to her list of accomplishments: fitness entrepreneur. CALIA by Carrie Underwood, her new workout apparel brand, launches this month at DICK’S Sporting Goods. The line features pieces like floral cropped leggings, no-slip headbands, and tank tops and tees you’ll want to live in. The country crooner sat down with us to talk activewear, healthy eating (she’ll skip after-show pizza to cook on her tour bus, but splurge on fried food when it’s calling her name), and how she gets country…