SHAPE_DECEMBER_2016

Get inspired! 

20 

healthy 

meal 

ideas 

Find 

instant 

calm 

The best 

way to clear 

your mind 

TRAIN LIKE A 

FIGHTER 

Sculpt a knockout 

body 

Gain rock-solid 

confidence 

Get a fierce physique 

® 

PHILIPPINES 

Kylie 

Verzosa 

Miss 

International 

2016 

7fast 

moves 

for flat 

abs 

December 2016 

P150.00

contents 

p42 

2 DECEMBER 2016 SHAPE.COM Photograph by RAYMOND SALDAÑA

contents 

Cover Stories 

12/ In the buff: 

Try the naked 

mani 

14/ Blue crush 

Workouts 

17/ You are 

tough enough: 

Learn how to 

beat workout 

plateaus 

p 30 

Genius ways to 

reinvent your 

brown-bag drill. 

15/ Flash facials 

16/ Pretty, happy: Play 

with color 

20/ A smart way 

to melt fat 

22/ Doubles yoga 

24/ 7 moves for 

flat abs 

24/ Flatter abs by 

the numbers 

52/ Style makers: 

Top new 

hot tools 

25/ Body Shop: 

Stretch and 

strengthen 

36/Find instant calm: 

The best way to 

clear your mind 

48/ Lean, strong, 

confident: 

One workout 

to sweaty bliss 

48/ Get a fierce 

physique: 

Train like a fighter, 

make your body 

tighter 

42/ Kylie Verzosa: 

Miss International 

2016 

On our cover 

Photograph by Raymond Saldaña. 

Hair and Make Up by David’s Salon. 

Styling by Sidney Yap. 

On Kylie Verzosa (cover): 

Turquoise Sports Bra & 

Leggings, Alo Yoga 

(available at Aura Athletica) 

Motivation 

&Inspiration 

6/ The Digital Front 

7/ Letter from the 

editor 

9/ You Right Now: 

Tips to boost your 

mind, body, and 

beauty 

36/ Break free from 

negative 

thinking 

40/ Bigger body 

perks: Harness 

the full benefits 

of exercise 

Weight Loss 

34/ Prevent pounds 

from creeping 

back 

Food&Nutrition 

30/ Empower Lunch: 

Upgrade your 

desk dining 

Top: Ted Cavanaugh. Bottom: Claire Benoist 

4 DECEMBER 2016 SHAPE.COM

The Wait is 

Over, TripleFit 

Officially 

Launches in 

Millenia 

Walk! 

-Singapore’s Ultimate 

Fitness Performance + Retail 

Hub Set to Revolutionize 

Fitness Training Through 

Unique Concept- 

S 

Singapore, 3rd November 2016 – 

Leading sports retailer, Triple officially 

opens its doors to fitness enthusiasts in 

Singapore with the launch of ‘TripleFit,’ 

Singapore’s Ultimate Fitness 

Performance and Retail Hub, at 

Millenia Walk. 

TripleFit aims to create a community of 

like-minded sports enthusiasts in 

Singapore, combining both a Fitness 

Hub and a Retail Zone - offering 

members an all-in-one experience 

through the latest in athleisure wear, 

fitness trackers, and a broad range of 

fitness programs. 

Designed to reflect a ‘rugged and sleek’ 

environment, TripleFit will feature 

a uniquely designed retail zone which 

curates and carries the latest in 

activewear from European and 

Japanese brands, consisting the likes of 

running and biking brands ‘Odlo’ 

(Switzerland) and ‘Newline’ (Denmark), 

high-performance compression wear 

‘C3fit’, ‘Every Second Counts’ brand, ‘On 

Running’ label, and Under Armour. 

The fitness hub, offers class-based 

programmes such as High-Intensity 

Interval Training (HIIT), Functional 

Training, Strength and Conditioning 

classes such as ‘Apocalypse,’ ‘Lift’ and 

‘Tabata’, Endurance based classes 

‘EuduroFit’ and ‘Athlean,’ Pound, 

Yoga and much more - including 

Personal Training and Specialized 

Training Programs. 

The ‘Fitness Personal Shopper 

Programme’ offers members education 

on the benefits of the different 

technologies within each apparel 

offered here, before purchase. From 

choosing the right compression gear to 

selecting the perfect shoe to match your 

training and running style, the ‘Fitness 

Personal Shopper Programme’ will 

ensure a personal and unique shopping 

experience. 

The 23,500 square feet area will also 

consist of a consumer electronics zone 

offering items from JBL, Fitbit, and Polar. 

Members may refresh themselves 

post-training with cold-pressed juices, 

customized protein shakes, and 

wholesome bites by HIC Juice. 

“With the promise to ‘Engage,’ 

‘Empower,’ and ‘Enhance’ its members, 

TripleFit will provide Singaporeans the 

ultimate fitness and retail platform to 

excel their athletic aspirations. To 

achieve that, we have brought together 

some of the best fitness programmes, 

state-of-the-art fitness trackers, and 

the latest athleisure activewear from the 

USA, Europe, and Japan.” said Michael 

Binger, CEO of TripleFit. 

Head of Gym and a multiple-time 

CrossFit winner, Henrik Olofsson said: 

“Here at TripleFit we have three core 

training principles; Screen, Protect, and 

Coach. These principles ensure that our 

coaches set foundations for how we 

make program decisions and how we 

individualise training. Active coaching 

techniques tie physiology and 

psychology, allowing our members to 

access everything they need to reach 

their fitness and health goals.” TripleFit 

will be a fitness industry leader by being 

the first in South-East Asia to 

incorporate state-of-the-art wearable 

fitness trackers, by POLAR together with 

the POLAR Flow Club Solutions 

application. 

About Triple Pte Ltd 

Established in 2013, Triple Pte Ltd thrives to 

become one of ASEAN’s most innovative sports 

and lifestyle company with multiple consumer 

touch points and experiences. Triple’s 

distribution network covers all key markets in 

Southeast Asia through a combination of 

25 own retail stores as well as shop-in-shop and 

multi-brand wholesale executions. Triple’s 

mission is to empower people in Southeast 

Asia to live their personal athletic experience 

through people, products, and programmes, all 

centred around sports and athleisure. 

About Triple Fit Pte Ltd 

Launched in 2016, TripleFit is Singapore’s 

ultimate fitness performance and retail hub. 

Situated within Millenia Walk and spanning over 

23,000 square feet, the fitness performance 

hub will offer classes catered to all fitness 

enthusiasts from the early morning to the late 

evening throughout the week. The multi-brand 

sports retail zone will curate and carry European 

and Japanese premium niche sports brands 

such as Odlo, Newline, Every Second Counts, 

C3fit as well as global American sportswear 

giants Under Armour. 

SHAPE.COM DECEMBER 2016 5

#FitspirationPH 

Post, pin, tag, and tweet! 

@shape_ph @goldsgymphilippines 

WANT TO BE PART OF THE 

#LOVEMYSHAPE MOVEMENT? 

Just post your photo on 

Instagram, Facebook or Twitter 

with the hashtag #LoveMyShape 

and tag us @Shape_PH. 

Get the chance to be featured in 

our next issue 

VEGAN CAULIFLOWER 

TACOS & SPICY AVOCADO 

Crispy, spicy, savory 

and absolutely addicting. 

Step up your 

lunch game with this 

tasty, tangy Vegan 

Cauliflower Tacos & 

Spicy Avocado Lime 

Crema recipe from 

Fitness magazine. 

These oil-free roasted cauliflower tacos 

are heavenly on their own or with the rich 

avocado lime crema sauce to put it all 

together. Visit theglowingfridge.com for 

the recipe and pinterest.com/shape_ph 

for more yummy discoveries. 

@chinitaprincess 

#StrongerWithGolds with my PT, Ate 

Susan of Gold’s Gym Katipunan!!! 

“No excuses it’s all in the mind.” 

LET’S HEAR IT: #LOVEMYSHAPE 

“Nothing that’s worthwhile is ever easy. They dont know how 

much hard work and effort I put in. I had to sacrifice my time, 

going out with friends, I stayed in on weekends, spent time in 

the gym everyday, I watched my diet, planned my wardrobe, 

planned each day daily. I made sure to read as much as i can, 

gathered the people I needed for help. I would go to the studio 

and train by myself, I would bug and beg my mentors to keep 

on training, because to me it was never enough. I would go my 

my designers and make sure my dresses would fit to the very 

last inch. I strove for everything to be a 10/10. I prayed a lot, my 

Faith got stronger, this was my whole year. I thought of nothing 

but Miss International. Maybe, I was crazy. And that’s why, 

I couldn’t hold back my tears, as my country’s name was called. 

#Missinternational2016 #Philippines” 

@wijayajuwita 

Before and after. 

#StrongerWithGolds 

From Left: KIM CHIU (@chinitaprincess), JUWITA WIJAYA (@wijayajuwita), KYLIE VERZOSA (@kylieverzosa). 


THE TAKEAWAY 

The Fighting Spirit 

A 

As the year comes to a close, fitness tends to take a backseat to holiday festivities. Tweets mentioning workouts 

dip by 20% in October from the exercise high in January. 

Amidst all the reunions and Christmas parties, it pays not to lose sight of your goals. Combat the slump. Take 

a page from our features this month. 

During the final stretch of the year, it takes fighting spirit and crazy discipline to stick to your fitness program. In 

Get A Fierce Physique, we show you how to train like a fighter. The program is tough but you’ll sculpt a knockout 

body and gain rock-solid confidence. 

Our cover star for the month, Kylie Verzosa is a beauty queen with the spirit of a fighter. Earlier this year, she was 

crowned Miss International 2016. The road wasn’t easy but she did everything she could to secure that win. 

She prepared physically, mentally and spiritually for the contest. “I had to sacrifice my time, going out with 

friends, I stayed in on weekends, spent time in the gym everyday; I watched my diet, planned my wardrobe, 

planned each day daily,” she wrote in an Instagram 

post. “And that’s why, I couldn’t hold back my tears as my 

country’s name was called.” Now that’s worth fighting for. 

Whatever your fight may be - controlling yourself at 

Christmas buffets or winning Ms. International, believe 

you can do it and you will. 

Happy Holidays! 

To a beautiful you, 

Alexandra Dayrit, 

Editor in Chief 

WE WANT TO HEAR FROM YOU! 

Email your thoughts, questions, and feedback to 

EDITORIAL@IVMDI.COM. Connect with me on Twitter 

@HEYALEXDAY and Instagram @ALEXDAYRIT. 

Photographs by RAYMOND SALDAÑA 

SHAPE.COM NOVEMBER 2016 7

oh, naturale 

The new BareMinerals 

GenNude lip collection boasts 

60 (!) natural shades in four 

finishes, including 

Buttercream Lip Gloss 

($18 each, bareminerals.com). 

PUBLISHER 

INTERNATIONAL VENTURES FOR MEDIA & DISTRIBUTION, INC. 

EDITOR IN CHIEF 

ALEXANDRA DAYRIT 

CREATIVES & PUBLISHING DIRECTOR 

MONIQUE FRANCESCA PE BENITO 

MANAGING DIRECTOR 

MIKE MINA 

GRAPHIC ARTISTS 

BEA CLARE HOMILLADA, BERNADINE ANNE 

NAÑAWA 

CONTRIBUTING EDITORS 

CRISTY MARASIGAN, FERDINAND MANABAT, 

JEREMY STROM, TAMER EL GUINDY, MICHAEL 

TIU 

CONTRIBUTING WRITERS 

CAITY ROXAS, RAEVEN ROXAS 

RESEARCHER MATTHEW DAYRIT 

PHOTOGRAPHER 

RAYMOND SALDAÑA 

EXECUTIVE ASSISTANT TO THE PUBLISHER 

MONA VERGEL DE DIOS 

INTERNATIONAL VENTURES FOR 

MEDIA & DISTRIBUTION, INC. 

PRESIDENT AND CEO 

MARK S. DAYRIT 

EXECUTIVES 

CHIEF OPERATING OFFICER 

MYLENE MENDOZA-DAYRIT 

VP MARKETING GIGI RODRIGUEZ 

VP CIRCULATION PAUL PE BENITO 

ADVERTISING DIRECTOR MEL MACASAQUIT 

ACCOUNTING SUPERVISOR IAN ASTADA 

ACCOUNTING ASSISTANT TON RODRIGUEZ 

HR MANAGER MONETTE PE BENITO 

UNITED STATES EDITORIAL TEAM 

EDITOR IN CHIEF 

ELIZABETH GOODMAN ARTIS 

CREATIVE & DESIGN DIRECTOR 

JOSEPH HEROUN 

EXECUTIVE EDITOR 

MANAGING EDITOR 

ISABEL BURTON LISA LOVERRO 

EXECUTIVE BEAUTY DIRECTOR 

CHERYL KRAMER KAYE 

DEPUTY EDITORS 

PAM O’BRIEN, MARY ANDERSON 

FITNESS DIRECTOR 

JACLYN EMERICK 

ENTERTAINMENT DIRECTOR CLAIRE CONNORS 

BEAUTY DIRECTOR KATE SANDOVAL BOX 

SENIOR FASHION EDITOR JULIA MALACOFF 

HEALTH EDITOR MIREL KETCHIFF 

NUTRITION EDITOR MARNIE SOMAN SCHWARTZ 

ASSOCIATE EDITOR SARA ANGLE 

EDITORIAL ASSISTANTS 

HANNAH DOYLE, CARLY GRAF 

PHOTO DIRECTOR TONI ANN LOGGIA 

ART DIRECTOR ANDREA LEGGE 

PHOTO/BOOKINGS EDITOR DAVID BARATTA 

PHOTO EDITOR ERICA MENESES 

ASSOCIATE ART DIRECTORS 

ALAN BOCCADORO, LISA STEM 

INTERN GRACE BARRETTI 

PRODUCTION DIRECTOR SYLVANA MENESES 

COPY CHIEF STEVE LEVINE 

RESEARCH EDITOR JUDY DeYOUNG 

SHAPE.COM AND FITNESSMAGAZINE.COM 

GENERAL MANAGER, ACTIVE LIFESTYLE NETWORK 

MELISSA INMAN 

DIGITAL DIRECTOR AMANDA WOLFE 

DEPUTY EDITOR ASHLEY MATEO 

DEPUTY EDITOR KIERA AARON 

WEB EDITOR ALYSSA SPARACINO 

SOCIAL MEDIA EDITOR MARIETTA ALESSI 

ASSISTANT EDITOR KYLIE GILBERT 

EDITORIAL ASSISTANT LAUREN MAZZO 

INTERN JASMINE PHILLIPS 

DIRECTOR OF QUALITY JOSEPH KOHLER 

COLOR QUALITY ANALYST PAMELA POWERS 

PREPRESS DESKTOP SPECIALIST GREG FAIRHOLM 

SENIOR PRODUCTION MANAGER BRIAN MURRAY 

ADVERTISING OPERATIONS DIRECTOR JENNIFER 

THOMSON 

AD TRAFFIC SUPERVISOR KYLE DIRKS 

PRESIDENT, WOMEN’S LIFESTYLE GROUP 

THOMAS WITSCHI 

Shape Philippines, Volume 2, Issue No. 3 Copyright © 2016 by IVMDI. All rights reserved. Printed in the Philippines. 

Shape® is a trademark of Meredith Corporation. 

Shape Philippines is published 10 times a year by International Ventures for Media & Distribution Inc., 

82 E. Rodriguez Jr. Avenue, Acropolis, Quezon City, 1110 Philippines. 

ADVISORY BOARD 

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, and lead researcher, 

Scharff-Olson Kinesiology Lab at Auburn University 

at Montgomery 

Harley Pasternak 

Celebrity trainer and author of 

The Body Reset Diet and 5 Pounds 

Adam Rosante 

Creator of Reset 21, an online 21-day 

fitness-and-lifestyle program 

HEALTH AND WELLNESS 

David E. Bank, M.D. 

Director, 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, L.C.S.W. 

Women’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. Katz, M.D. 

Weight-loss expert; director, Yale-Griffin Prevention 

Research Center at Yale University 

Bart Precourt, D.C. 

Holistic practitioner, Seagrove, Florida 

Mike Roussell, Ph.D. 

Director of nutrition, Peak Performance, New York City 

Bruce Young, M.D. 

Obstetrician-gynecologist; director, Pregnancy Loss 

Prevention Center at the NYU Langone Medical 

Center 

STYLE 

Gita Bass 

Celebrity makeup artist for Simple skin care 

Jenny Cho 

Celebrity hairstylist for Suave 

James Corbett 

Clairol color director 

Claire Benoist. Styling by Alma Melendez/Halley Resources 

8 DECEMBER 2016 SHAPE.COM 

Incorporating Fitness Magazine

Photo courtesy of Bigstock Photos contributor Ammentorp 

you 

right 

n w 

* 

Mind over muscle 

JJust telling yourself that you’re capable of acing a challenge 

can help you nail it, according to a new study in Frontiers in 

Psychology. When people were asked by researchers to use a 

little positive self-talk during a competitive task—a brain game 

against an opponent— they tended to do better. “Emotions 

influence performance by giving us energy, which helps in 

everything from running a race to a job interview,” says the 

study’s lead author, Andrew M. Lane. A simple “I can do it” is all 

it takes to find your edge, he says. 

PICTURE PERFECT 

For even more 

mental push, 

concentrating on 

exactly what your 

goal is—better 

form, a quicker 

pace—can help 

make it happen. 


ight 

now 

Eight a 

day for 

happiness 

T 

To get a huge mood boost, have a banana, a salad, 

or frankly any fruit or vegetable. With every 

addi tional serving of produce people ate daily, 

researchers measured an increase in happiness 

and well-being, a recent study of more than 

12,000 men and women found. The difference 

between zero servings a day and eight was 

equivalent to landing a job after being 

unemployed! Scientists aren’t sure why 

these foods have such a powerful 

effect, but previous research 

shows that their vitamins 

may help increase 

your levels of 

serotonin, the 

feel-good 

hormone. 

SOURCE: 

American Journal 

of Public Health 

number of extra calories in the average fast-casual meal at restau- 

200The 

nutrition 

rants like Chipotle, compared with a typical drive-through order. These 

spots seem healthier because they often advertise fresh and wholesome 

ingredients. But bigger servings and the option to add ingredients 

can make the dishes more caloric, says study author Danielle 

Schoffman of the University of South Carolina. 

Having 

an array of 

fruits and 

vegetables 

ensures you’ll 

get a wide 

variety of 

nutrients— 

and a mood 

boost. 

SOURCE: Journal of the Academy of Nutrition and Dietetics 

YOUR NEW 

GO-TO 

For a really fast, healthy, 

and hearty meal that 

delivers big on taste, try 

EatingWell’s new line 

of frozen entrées. 

Some of our favorites: 

cherry-port pork, 

Vermont cheddar 

mac and cheese, 

and Korean-inspired 

beef. Each has a cup of 

vegetables and no 

preservatives or artificial 

colors or flavors, 

and they’re packed with 

protein (13 to 24 grams 

per entrée) and fiber 

(4 to 6 grams), making 

them a smart 

postworkout pick. 

Food styling by Jamie Kimm; prop styling by Emily Mullin/Hello Artists 


Photographs by TED CAVANAUGH

STEAL THIS MANTRA 

“Stop talking about your 

mountains and start climbing.” 

—Tone House NYC via Instagram @tonehousenyc 

TONING RULE 

Rep till you 

can rep no more! 

From left: Ted Cavanaugh. Claire Benoist. Styling by Rachel Stickley/BA-Reps. Getty Images 

You’ll flip 

for this lid 

Add some flash 

to your ride with 

this Specialized 

S-Works Evade 

Helmet Torch 

Edition. It’s a 

warm orangey 

red when it’s 

cool, but it shifts 

to yellow when 

temps top 

71 degrees, 

thanks to the 

sun or your 

sweat. Even 

better, its 

aerodynamic 

design can also 

save you 

46 seconds 

over 25 miles 

compared 

with similar 

helmets. ($250, 

specialized.com) 

Bottles with benefits 

The latest gym models offer more than a sip of water. 

SMOOTH CHOICE 

The SKLZ Hydro-Roller 

is a stainless steel 

water bottle wrapped 

in firm, textured foam, 

so you’ll never miss 

an opportunity to roll 

out the kinks in your 

limbs. ($40, sklz.com) 

COOL TWIST 

Take fruit-infused 

drinks on the go with 

lightweight Zingo 

Clear, which has a 

citrus press that 

squeezes fruit directly 

into your bottle. ($13, 

zinganything.com) 

H 2-TOTE 

With the Phone 

Storage Workout 

Bottle, you can stash 

your cell in the dry storage 

compartment and 

pop your earbuds into 

its bottom port. ($20, 

uncommongoods.com) 

PICK 

YOUR 

POUNDS 

If you’re on a 

mission to get 

stronger, focus 

more on muscle 

fatigue than 

dumbbell weight, 

new research 

in the Journal 

of Applied 

Physiology 

says. Whether 

exercisers lifted 

heavy weights 

for eight to 

12 reps or lighter 

ones for 20 to 

25 reps, as long 

as they hit the 

point of muscle 

exhaustion each 

set, they had 

about the same 

strength gains 

over 12 weeks. 

Since both 

groups maxed 

out their muscles, 

regardless of the 

amount of weight 

they lifted, they 

used all their 

muscle fibers, 

says study author 

Sara Oikawa, 

which is key to 

building strength. 

Whichever 

weights you 

choose, do reps 

until you can’t go 

one more with 

proper form. 


lookgreat 

beauty & style playbook 

STRIPPED-DOWN 

AND STUNNING 

New treatments and 

polishes make it easy 

to nail the naked look. 

In the buff 

This season’s 

minimalist 

manicure is 

high shine, low 

maintenance, 

and naturally sexy. 

By KATE SANDOVAL BOX 

12 DECEMBER 2016 SHAPE.COM Photograph by ARTHUR BELEBEAU

eauty playbook 

Styling by Alma Melendez/Halley Resources 

TThere’s something so refreshing 

and modern about the 

no-color trend. Instead of 

shocking shades and elaborate 

art, this one is all about showing 

off the health of your 

nails—and the effect is supereasy 

to pull off. Innovative base 

coats and topcoats give you 

perfectly polished, lowmaintenance 

nails in just a few 

swipes. Here’s how: 

Ace your base 

The latest base coats do 

more than just prime your 

nails for polish. They’re laced 

with vitamins, peptides, 

proteins, or botanicals to 

nourish and protect. OPI Gel 

Break Serum ($14, ulta.com), 

developed as an antidote 

to the issues that crop up 

after improper gel-polish 

removal (namely weakened 

nail beds that lead to peeling 

and increased brittleness), 

contains vitamins A, C, and 

E, plus safflower oil, bamboo, 

and cactus extracts. Or try 

the keratin peptide-infused 

Dermelect Launchpad Nail 

Strengthener ($16, ulta.com), 

which restores protein to the 

nails, making them stronger 

and more flexible. 

Now polish it 

If at this point your nails look 

great, then just go with a coat 

of clear. The wide, flat brush in 

Sally Hansen Color Therapy 

Top Coat ($9, drugstores) 

makes application speedy, 

and the formula contains 

argan oil, acai, and evening 

primrose oil to keep nails 

moisturized and glossy. 

For more help, try one or 

two of these Zoya Naked 

Manicure Perfectors 

(pictured). Like photo 

filters for your nails, the sheer 

topcoats blur imperfections, 

color-correct uneven tones 

or stains, boost your skin tone, 

and add subtle shine thanks 

to smoothing ingredients and 

reflective sheer hues. To offset 

yellow-stained nails, start 

with the lavender. Then opt for 

the shade that best matches 

your nail bed—the 

pink for warm skin, the mauve 

for dark skin, etc.—which is 

what will look most natural. If 

you want to brighten your 

tips, finish with a swipe 

of the sheer white 

across the free edge. 

Whatever you choose, 

the result is your nails, 

only better. 

Zoya Naked 

Manicure in Pink 

Perfector, Mauve 

Perfector, Lavender 

Perfector, Buff 

Perfector, 

Nude Perfector, and 

Tip Perfector 

($10 each, zoya.com). 

HEALTHIER 

NAILS IN 2 STEPS 

Nails have to be 

healthy to look good 

bare. “Dark polishes 

hide issues; clear or 

supersheer tints 

expose them,” says 

Teresa King, lead 

manicurist at Van 

Court salon in New 

York City. Here’s how 

to get yours in top 

form: 

Oil up nightly 

Rub cuticle oil into each nail 

before bed. “This gives it 

plenty of time to be absorbed 

while you sleep,” King says. 

Vapour Replenish Organic Nail 

& Cuticle Oil ($32, 

vapourbeauty.com) boasts 

seven oils to soften, plus 

extracts of reishi mushroom 

(to thicken nails) and horsetail 

(to reduce brittleness). 

Push back (don’t cut) 

cuticles 

It takes only 15 seconds 

for cuticle remover (King 

swears by Butter London Melt 

Away Cuticle Exfoliator, $18, 

butterlondon.com) to do its 

thing. “And you don’t run the 

risks that come with cutting 

them, such as infection or 

having them grow back thicker,” 

she says. After applying, 

nudge back each cuticle. 

Sheer genius: 

These shades 

have just 

enough 

pigment to 

enhance your 

natural nails. 

Photograph by CLAIRE BENOIST 


the lineup 

Blue crush A swipe of this rich, 

bold shadow makes a gorgeous 

statement that elevates any eye color. 

TThe newest blues certainly aren’t demure. They’re also 

brilliantly wearable. “You need only a tiny touch of 

the color and you’ll instantly emphasize and brighten your 

eyes,” says Carmindy, a makeup artist in New York City. 

Swirl a damp eyeliner brush into one shade and then guide 

it along your upper lash line, or use a shadow brush to dust 

a bit onto your lid, focusing it below the crease. Dark 

tones, like a deep cobalt or a midnight blue, emphasize 

blue eyes; turquoise does the same for green eyes. An 

electric blue will make hazel eyes pop, while any version 

of blue will complement brown eyes (lucky you!). Add a 

little mascara and some lip balm, and finito. 

—By Katherine Desloge 

Left column, from top: Le Métier 

de Beauté True Color Eye Shadow 

in Sea of Seychelles ($30, 

lemetierdebeaute.com). Kat Von D 

Metal Crush Eyeshadow in 

Paranoid ($21, sephora.com). Jane 

Iredale PurePressed Eye Shadow 

in Blue Hour ($22, janeiredale.com). 

L’Oréal Paris Colour Riche Pocket 

Palette in Avant Garde Azure ($10, 

drugstores). Middle column: Clé de 

Peau Beauté Eye Color Quad #312 

($80, cledepeaubeaute.com). NYX 

Baked Shadow in Blue Dream ($6, 

nyxcosmetics.com). NYX Primal 

Colors in Hot Blue ($5, 

nyxcosmetics.com). NYX Hot 

Singles Eye Shadow in Poolside ($5, 

nyxcosmetics.com). Right column: 

Kiko Milano High Pigment Wet and 

Dry Eyeshadow in 26 ($9, 

kikocosmetics.com). Kiko Milano 

High Pigment Wet and Dry 

Eyeshadow in 68 ($9, 

kikocosmetics.com). Kiko Milano 

High Pigment Wet and Dry 

Eyeshadow in 69 ($9, 

kikocosmetics.com). MAC Eye 

Shadow in Zinc Blue ($16, 

maccosmetics.com). Buxom Single 

Eyeshadow Compact in Luxe Life 

($14, sephora.com) 



Photograph by CLARE BENOIST

express beauty 

Flash facials These targeted 

treatment masks replenish your 

complexion in record time. 

By KATIE LIVANOS 

1/Tighten up 

After applying a thin layer 

of the black retinoid and 

mineral powder formula, 

you lift off the Lancer 

Younger Revealing Mask 

Intense ($250 for four 

treatments, lancerskincare 

.com) with the included 

magnetic tool, which 

delivers microcurrent stimulation 

for a firming effect. 

Time: 10 minutes 

Magnetic 

1 

2 

5/Have a soak 

Rose petals are infused 

into the Body Shop 

British Rose Fresh 

Plumping Mask ($30, 

thebodyshop-usa.com), 

a winsomely fragrant 

gel that boosts moisture 

levels to leave skin 

supple and quenched. 


6/Calm 

and soothe 

Botanical extracts, 

hyaluronic acid, 

and the dipeptide 

found in the cooling 

SkinCeuticals Phyto 

Corrective Masque ($55, 

skinceuticals.com) alleviate 

irritation. 



2/Detox 

and drench 

Massage in Farmacy 

Honey Potion Renewing 

Antioxidant Hydration 

Mask ($56, sephora.com). 

Your skin will drink in the 

natural hydrating properties 

of honey, along with amino 

acid–rich royal jelly, for 

a complexion that’s practically 

buzzing with moisture. 


3/Tackle the 

rough stuff 

Smooth skin’s surface with 

L’Oréal Paris Pure-Clay 

Exfoliate & Refining 

Treatment Mask ($13, 

drugstores), a mineral-rich 

clay with red algae extract 

that gently exfoliates and 

clears clogged pores. 


4/Wake up 

refreshed 

Vitamin capsules and 

phytoplankton extract in 

the Shiseido Ibuki Beauty 

Sleeping Mask ($40, 

shiseido.com) melt into 

skin, then work overnight 

to ensure a brighter, more 

revitalized morning 

(well, at least for your face). 

Time: 1 minute to apply 

7 

9 

Spreadable 

4 

5 

8 

6 

Sheet 

3 

7/Reduce 

redness 

Infused with oil from 

the primrose flower 

that’s packed with 

omega-5 fatty acids, 

Yes To PrimRose Oil 

Single Use Mud Mask 

($3, walmart.com) is 

the perfect remedy for 

blotchy skin. 


8/Come clean 

Grime is no match for 

the Leaders 7 Wonders 

Amazonian Açai 

Anti-Pollution Mask ($6, 

leaderscosmetics 

usa.com), which utilizes 

acai and vitamins B and 

C to protect from environmental 

damage. 


9/Rehydrate 

The lady’s mantle 

herb is the star ingredient 

in the Belif 

Aqua Bomb Sheet Mask 

($8, sephora.com). Its 

dual-pouch packaging 

means the components 

don’t mix to activate until 

you’re ready for a burst 

of refreshing moisture. 


Photograph by CLAIRE BENOIST 


pretty, happy 

1 

2 

10 

9 

3 

8 

4 

7 

6 

Color play 

Experiment with 

your makeup palette— 

deep red lips one day, 

smoky eyes the next— 

for an easy burst of joy. 

By KATE SANDOVAL BOX 

1/Lancôme Color Design Matte Lip Color in Out With a Bang ($23, lancome-usa.com). 2/Urban Decay Vice Lipstick in Phone Call ($17, urbandecay 

.com). 3/Juice Beauty Phyto-Pigments Last Looks Cream Blush in Peony ($24, juicebeauty.com). 4/Jane Iredale Smooth Affair for Eyes in 

Gold ($32, janeiredale.com). 5/Clinique Chubby Stick Cheek Colour Balm in Robust Rhubarb ($23, clinique.com). 6/MAC Cosmetics Casual Colour 

in Blind Score ($23, maccosmetics.com). 7/Bobbi Brown Long-Wear Gel Eyeliner in Bronze Shimmer Ink ($26, bobbibrowncosmetics.com). 

8/Jay Manuel Beauty the Ultimate Lipstick in Lovebite ($24, jaymanuelbeauty.com). 9/Maybelline New York Color Sensational the Loaded Bolds 

in Orange Danger ($8, drugstores). 10/Ice+Jam Lipstick in Started at the Bottom Now We Here ($24, iceandjam.com). 

5 

Everyday acts that tap your creativity can turn up 

your happiness, new research suggests. “And 

apply ing makeup would be one of the most common 

ways to flex your creative muscles,” says 

study author Paul Silvia, Ph.D. To reap the feel-good 

effect, approach your makeup with that in mind. 

“Just have fun,” says Chanel makeup artist 

Kara Yoshimoto Bua. “Reach for a color you’ve never 

tried, blend a few together, or play up a feature 

you normally don’t.” Think of it as a beauty project. 


16 DECEMBER 2016 SHAPE.COM Photograph by CLAIRE BENOIST

Photo courtesy of Bigstock Photos contributor luckybusiness 

You are 

tough 

enough 

No more hitting 

the wall during 

a workout. Use 

these sciencebacked 

tricks to 

fend off fatigue 

and achieve the 

body breakthrough 

you’ve 

been sweating for. 

By CARLY GRAF 

W 

What makes your muscles cry uncle when you’re trying to hold 

a plank, go the distance on a long run, or do speed drills? New 

research says they may not actually be tapped out but instead 

are getting mixed messages from your brain. 

In other words, when you’re putting in the workout time, it’s 

your mind you need to condition to get past that moment when 

you want to quit. Here’s why: With every step or rep, your muscles 

are sending signals to the brain, telling it what they need in order 

to keep going—namely, oxygen and other fuel—and reporting 

their level of fatigue. The brain then responds, adjusting muscle 

contraction demands accordingly, says Markus Amann, Ph.D., 

a professor of internal medicine at the University of Utah. “If we 

can train our brain to respond to muscle signals in a certain way, 

we can actually push harder and for longer,” Amann says. 

The first step is to understand your fatigue triggers. The signal 

to throw in the towel during a workout can come from one of 

two places: your central nervous system or your muscles. What 

experts call “central fatigue” originates from the former region, 

while “peripheral fatigue” originates from the latter. 

Photographs by JAMES FARRELL 


workout tips 

You’ve likely experienced 

heavy legs in the last miles of 

a race or trembling arms as 

you lower yourself for a final 

set of push-ups in boot camp. 

That’s peripheral fatigue, 

a decrease in your muscles’ 

ability to generate power. Until 

recently, it was assumed that 

peripheral fatigue dictates 

a certain threshold at which 

your muscles give up. 

But new research in the 

journal Medicine & Science 

in Sports & Exercise found 

that the brain can actually 

underestimate how much gas 

you have left in the tank, and 

in response, ask your muscles 

for less effort. In the study, 

cyclists completed three rides 

at varying intensities until they 

reached exhaustion: At sprint 

speed, they lasted an average 

of three minutes; at a race 

pace, they lasted 11 minutes; 

and at a challenging endurance 

pace, they lasted 42 minutes. 

Using a sophisticated electrical 

stimulation technique, the 

scientists were able to measure 

central and peripheral fatigue 

after each ride to pinpoint 

which may have triggered the 

muscles to give up. Peripheral 

fatigue peaked during the 

short bouts and central fatigue 

was the lowest, but central 

fatigue was at its height in the 

longer distance, meaning the 

brain reduced action from the 

muscles even though they 

hadn’t actually maxed out. 

Amann conducted another 

study that backs up this theory: 

He injected exercisers with 

a spinal nerve block that inhibited 

signals from traveling from the 

legs to the brain and had them 

cycle as fast as they could on 

a stationary bike for 3.1 miles. At 

the end of the ride, every cyclist 

had to be helped off the bike 

because of the exertion; some 

couldn’t even walk. “Because 

their central fatigue system was 

blocked, the cyclists were able to 

push far past their normal limits,” 

Amann says. “Their muscles 

fatigued nearly 50 percent more 

than they would have had the 

communication system warned 

them they were approaching this 

state.” 

Of course, if you ever feel dizzy, 

nauseated, or like you might pass 

out, pump the breaks. But a lot of 

times, your muscles aren’t always 

the boss of your workout, and 

they will push harder for longer 

if your brain asks them to. These 

three methods will help you to 

Your 

muscles 

aren’t 

always 

the boss 

of your 

workout, 

and they 

will push 

harder 

for longer 

if your 

brain asks 

them to. 

game your fatigue systems so 

you can break through invisible 

barriers into the next fitness level. 

Cheat the system 

At the start of a long run or race, 

you feel energized and pumped. 

But hit mile seven, and every mile 

feels like a drag and you start to 

slow. Yes, physical bummers— 

such as glycogen depletion and 

buildup of metabolites that make 

your muscles feel pooped— 

exacerbate this struggle, but not 

enough to account for the added 

difficulty, according to Samuele 

Marcora, Ph.D., the director of 

research at the School of Sport & 

Exercise Sciences at the University 

of Kent in England. “Performance 

is not directly limited by muscle 

fatigue but rather by perception 

of effort,” he says. “We create our 

own limits in large part because of 

what our brain thinks we’re feeling 

rather than what may actually be 

going on deep in the trenches of 

our muscles.” 

His research, published in the 

Journal of Applied Physiology, 

shows that what matters most is 

the internal battle between your 

subjective sense of effort and 

the mounting desire to just quit. 

In the study, 16 cyclists rode to 

exhaustion after 90 minutes of 

Photo courtesy of Bigstock Photos contributor Maridav 


workout tips 

either a demanding cognitive task or 

a mindless task. The riders who had 

tired their brains before the workout 

demonstrated significantly shorter 

times to exhaustion. The mentally 

fatigued group also rated their perception 

of effort much higher during 

the cycling test, leading them to stop 

earlier than the rest. The upshot? Any 

trick that reduces that perception of 

effort would improve your endurance 

performance. 

First, keep the upbeat thoughts 

coming as you sweat it out. “Tell 

yourself powerfully positive 

statements, like, You will definitely 

make it up this hill,” Marcora says. 

Next, make your brain associate 

exercise with something that feels 

good (the “fake it till you make it” 

approach applies here). “The muscles 

that contract to make a frown 

are actually a reflection of how 

hard your body feels it’s working,” 

he says. “Try to smile during tough 

stretches of your workout so that 

the muscles that trigger thoughts 

of exhaustion are less active.” Just 

as with your muscles, when you 

lighten your mental load, you can 

go longer and stronger. 

Power through 

the burn 

During your everyday hustle—and 

even your average daily workout— 

your muscles are getting plenty of 

oxygen from your heart and lungs 

to help power their movement. But 

when you go hard, this aerobic system 

can’t keep up with the energy 

demands and your muscles have 

to switch to their auxiliary power, 

eventually blowing through their 

fuel stores and causing a buildup of 

those aforementioned metabolites. 

Cue: fatigue. But remember, 

burning legs or quivering muscles 

are just a heads-up that you’re 

approaching exhaustion—they’re 

not necessarily your real limit. 

According to Amann, your brain 

will always keep your muscles 

from zeroing out to preserve an 

emergency energy store, but you 

can teach your brain to respond 

less aggressively to the metabolite 

buildup. For example, practice 

makes you impervious: The more 

you repeat cycling at sprint speed, 

the more inured your muscles 

will be to the burn and the less 

likely they will be to beg your brain 

to stop. And raising the motivational 

stakes of your workout— 

swapping that Spinning class for 

a bike race—can preoccupy your 

brain so it doesn’t hit the panic 

button at the first sign of stiffness. 

Quench your mind 

The right beverage can rev your 

brain to give you more “go” power 

during exercise. For a midworkout 

game changer, swish and spit 

out a carbohydrate drink such as 

Gatorade to see a performance 

boost. According to a study in The 

Journal of Physiology, cycling 

participants who wet their mouth 

with a sports drink finished a time 

trial at least a minute ahead of the 

control group. Functional MRI scans 

showed that reward centers in the 

brain were activated when drinking 

the carbo-heavy drink, so the body 

subsequently thought it was getting 

more fuel and, as a result, pushed 

harder. 

But for those of you who 

prefer to swallow your beverages, 

caffeine can also work wonders 

on brain drain. “Research shows 

that having two or three cups of 

coffee before a workout kicks your 

head into high gear, requiring less 

brain activity to produce muscle 

contractions,” Marcora says. Your 

movement becomes more 

automatic and seems less daunting, 

and your workout and body 

suddenly feel limitless. 


calorie burner 

30-minute 

express 

workout 

A fresh way 

to melt fat 

Reboot your HIIT 

workout with this 

mix of machine 

sprintervals and 

dumbbell sculptors 

to get the best of 

both burns. 

By CARLY GRAF 

YOUR 

WORKOUT 

Approaching HIIT as a cardio-machine workout and a speedy 

weight circuit will truly kick your metabolism into high gear. 

That’s the formula at Speedplay, a popular new HIIT studio in 

Los Angeles that alternates intervals on treadmills and rowing 

machines with total-body strength moves using dumbbells. 

This mix provides the perfect balance between going full 

speed ahead (as you do on the treadmill and rower) and getting 

in the type of moves that will carve more calorie-incinerating 

muscle, according to Speedplay cofounder and trainer Xavier 

Quimbo. “Every day you primarily move forward and up and 

down,” Quimbo says. “But a Speedplay workout is multidirectional, 

so your body never knows what’s coming and you avoid 

overworking specific muscles.” In other words, you’ll hit multiple 

muscle groups and will be able to go harder during each 

interval, whether it’s sprinting or doing reps. 

For your next gym trip, try this 30-minute Speedplay session 

from Quimbo: Each round kicks off with a cardio burst—use 

either a treadmill or a rower—followed by five strength moves 

that target your muscles head to toe. As you tackle each segment, 

your mission is to push it. “The burn and firm comes 

faster when you challenge yourself through all-out efforts,” 

Quimbo says. Stick to the routine, and just as Speedplay’s 

name implies, the body-changing results will happen fast. 

INTENSITY 

Hard (RPE:* an 8 or 

a 9 out of 10) 

TOTAL TIME 

30 minutes 

YOU’LL NEED 

A treadmill or a rower 

and a set of 8- to 

15-pound dumbbells 

HOW IT WORKS 

Complete the 

warm-up, then start 

with the cardio 

interval (on either 

a treadmill or a rower— 

your choice). Then 

do the next 5 strength 

moves for 1 minute 

each, performing as 

many reps as possible 

per set. That’s 1 round. 

Rest for 1 minute, then 

repeat. Do 3 rounds. 

CALORIES 

BURNED 

280** 

*Rate of perceived exertion, 

see page 170 for chart. 

**Calorie burn is based on a 

140-pound woman. 

WARM-UP 

Do 30 seconds 

each of jumping 

jacks, high knees, 

and butt kicks. 

Repeat. Then 

hold a forearm 

plank for 1 minute. 

CARDIO 

OPTION 1 

500-meter row 

Row until you reach 

500 meters. Maintain a 

split time (the amount 

of time it takes you to 

row 500 meters) of 

2:30 to 3 minutes. 

Photo courtesy of Bigstock Photos contributor Dean Drobot 


calorie burner 

Photo courtesy of Bigstock Photos contributor Maksim Toome 

CARDIO 

OPTION 2 

Progressive 

treadmill run 

Start by doing an 

easy jog (4 to 6 mph) 

for 1 minute. Increase 

your speed by 1 to 

1.5 mph for 1 minute. 

Sprint (7 mph or 

faster) for the final 

minute. 

VGTH 

Moving pike 

Targets shoulders, 

chest, abs 

Start on floor facing 

away from treadmill 

or rower in plank 

position with palms 

on floor about 1 foot 

in front of machine 

and feet on treadmill 

belt or the rower seat. 

Keeping legs straight, 

pull feet in toward 

hands, lifting hips 

high, so your body 

forms an upsidedown 

V. Keep heels 

lifted as you push feet 

back to start. Do 

1 push-up. Repeat for 

1 minute. 

Lateral lunge tap 

Targets arms, butt, 

quads, outer and 

inner thighs 

Stand with feet hipwidth 

apart, holding 

a weight in each hand 

with arms by sides to 

start. Shift hips back, 

bending right knee 

90 degrees as you 

extend left leg 

straight out to side. 

Hold lateral lunge as 

you tap left foot on 

floor at a controlled 

tempo for 

30 seconds. 

Return to start. Switch 

sides; repeat. 

T rotation 

Targets shoulders, abs 

Start on floor in plank, 

arms extended with a 

weight in each hand. 

Shift weight to left 

side, and rotate into a 

left-side plank, 

extending right arm 

up, so body forms a T. 

Hold for 3 counts. 

Return 

to start position. 

Switch sides; repeat. 

Continue alternating 

sides for 1 minute. 

Tempo squat 

Targets biceps, 

butt, quads 

Stand with feet 

slightly wider than 

hip-width and hold a 

weight in each hand 

with elbows bent by 

sides and palms 

facing each other in 

front of chest. Take 

2 counts to lower into 

a squat (hip crease 

should be below 

parallel at bottom). 

Take 2 counts to return 

to start. That’s 1 rep. 

Do 5 reps. Then take 

1 count to lower 

and 1 to raise. Do 

5 reps. Finally, lower 

in 5 counts, and come 

to stand in 1 count. 

Repeat for 1 minute. 

Curl and press 

Targets shoulders, 

biceps 


together, knees soft, 

holding a weight in 

each hand with arms 

by sides. Bend elbows 

to curl weights to 

chest with palms 

facing up, then rotate 

palms forward as you 

press weights 

overhead. Reverse 

movement to return to 

start. 

Repeat for 1 minute. 

WHAT RATE OF 

PERCEIVED 

EXERTION 

(RPE) MEANS 

RPE is used to gauge your 

intensity in cardio workouts. 

Here is what the numbers in our 

fitness stories indicate. 

RPE 

1, 2 Very easy; 

you can converse 

with no effort. 

3 Easy; you can 

converse with 

almost no effort. 

4 Moderately easy; you 

can converse comfortably 

with little effort. 

5 Moderate; 

conversation requires 

some effort. 

6 Moderately difficult; 


quite a bit of effort. 

7 Difficult; conversation 

requires a lot 

of effort. 

8 Very difficult; 


maximum effort. 

9, 10 Peak effort; 

no-talking zone. 


tryathlete 

Doubles yoga 

Whether you 

prefer your 

poses on the 

ground or 

airborne, 

the yoga-for-two 

trend can help 

elevate your flow 

and sculpt head to toe. 

By KIERA AARON 

If it seems like you’re seeing 

more pictures of partnered-up 

yoga poses, it’s because 

you are. There are about 

150,000 Instagram photos with 

the hashtag #partneryoga and 

800,000-plus with #acroyoga, 

the airborne version of buddy 

poses. National gym chains 

are offering acroyoga-inspired 

classes like Crunch’s Acrobats 

Workout, which helps beginners 

master partner-assisted 

inversions. What may seem 

reserved for contortionists 

is far from it—partner yoga is 

about doing supported poses 

that deliver a deep stretch, 

while acroyoga focuses more 

on strength, gymnastics, and 

acrobatics. “There are always 

beginners in my workshops,” 

says instructor Elysabeth 

Williamson, the author of The 

Pleasures and Principles of 

Partner Yoga. “And I’d say that 

70 percent of all able-bodied 

people can master partner 

yoga.” Both are more 

approachable than you think. 

First, you don’t need to go 

to either class with a partner. 

“Most people come with a friend 

or a significant other, but I also 

encourage people to show up 

solo,” Williamson says. “I always 

have an assistant in case there’s 

an odd number.” (There’s 

built-in time to break the ice 

before your instructor guides 

you through every pose.) With 

acroyoga, there are typically 

ACROYOGA 

IN ACTION 

While Instagram is 

full of OMG poses, 

beginner-friendly 

acro classes give 

you the thrills 

without the chills. 

two roles: the flier and the 

base. The base lies on her 

back, holding up the flier 

with her raised legs (this can 

change in more advanced 

poses). From there, the flier 

moves—on the instructor’s 

cue—through various positions 

in the air, grabbing 

the base’s hands for support. 

Inspired? Find beginner 

classes near you at 

acroyoga.org, or download 

Williamson’s Partner 

Yoga Touch app ($3.99, 

iTunes) to try partner 

poses at home. No matter 

which style you start with, 

here’s proof that the 

benefits extend far beyond 

#braggingrights. 

Photo courtesy of Bigstock Photos contributor Gladkov 


tryathlete 

“Partner yoga fosters trust 

and inspires you to stay 

present,” Williamson says. 

Photo courtesy of Bigstock Photos contributor Gladkov 

Being present is easier 

You probably drift off during 

a five-breath triangle pose. But you 

have to stay focused when adding 

another person to your flow, because 

you affect their movement too. 

“Partner yoga fosters trust and inspires 

you to stay present,” Williamson says. 

If you zone out, your partner will lose 

her balance too—that’s even more 

likely during acroyoga. This kind of 

heightened presence will help 

you make the most of each pose 

and reduce your risk of injury. 

It supercinches abs 

“In partner yoga, you’re constantly 

stabilizing each other’s weight, which 

requires your core to turn on so you 

can balance better,” says Anton 

Holmes Mackey, a yoga instructor 

who teaches at Wanderlust and 

other yoga fests. Certain poses, such 

as partner double plank (where 

two people hold a plank facing 

opposite directions, but one person 

places her feet on the other’s back), 

cause a deeper contraction of your 

transverse abdominis, taking your 

abs sculpting to the next level. And 

with acroyoga, your entire core works 

to give you the stability to get into 

and hold poses in the air, he explains. 

Bases build bonus core strength too: 

You need to fire up your deepest abs 

to keep your lower back pressed 

firmly into the floor, and you’ll also 

work your obliques overtime as you 

move your partner side to side. 

Stretching is next level 

Many partner poses help you boost 

your flexibility better than you can 

doing typical yoga sessions. (See 

partner Warrior 2, in which you pull 

on your partner’s wrist while facing 

away from each other in a long-lunge 

position, so you can each achieve 

a deeper hip stretch.) This increased 

flexibility can also open your practice 

to a new world of poses that 

are particularly Gumby-like. 

You’ll hit your 

solo pose goals 

Have handstand dreams? Instead of 

trying to swing up to stand yourself, 

have your partner serve as a spotter. 

“She’ll guide you into the proper position, 

which helps build up your muscle 

memory,” says Jessie Goldberg, 

the codirector of AcroYoga Montreal. 

“Then before you know it, you’re 

doing it by yourself.” Plus, you mirror 

each other in partner yoga, helping 

improve your form and showing you 

what it feels like to truly master a pose, 

Williamson says. 

All the benefits of 

touch rub off on you 

Touch has been shown to boost 

immunity, decrease the risk of heart 

disease, and reduce stress. “But 

as a culture, we’re really lacking in 

touch,” Williamson says. With partner 

yoga, 70 percent of the class involves 

touch, Williamson estimates, and 

acroyoga is essentially all touch. 


the belly shrink 

4 

Times more 

cortisol receptors 

(basically tiny 

stress-hormone 

magnets) that 

belly fat contains 

compared with 

subcutaneous fat 

(the flub that sits 

just beneath your 

skin), a study in 

Psychosomatic 

Medicine finds. So 

if you stress out a 

lot, fat goes to your 

belly faster than 

anywhere else. To 

stay happy and 

calm, exercise, 

meditate, and 

hang with people 

who make you 

smile. 

Flatter abs 

by the 

numbers 

Small tweaks 

to your day 

add up to big 

changes in 

your waistline. 

These 

are the digits 

to slim by. 

By JANET LEE 

50 /30 /20 

The breakdown of carbs, protein, and fat as 

a percentage of total daily calories that can 

help you best manage hunger and satiety 

and keep belly fat and weight under control, 

says Diana Lipson-Burge, R.D.N., a dietitian 

in Hermosa Beach, California. For example, 

if your base metabolism (calories your body 

burns daily at rest) plus activity works out 

to 1,800 calories a day, that breaks down to 

900 calories (about 225 grams) of healthy 

carbs like vegetables, fruits, beans, and whole 

grains; 540 calories (135 grams) of protein 

from sources like nuts and lean meats; and 

360 calories (40 grams) of fats, such as the fat 

in olive oil, soybean oil, salmon, and walnuts. 

2 or 3 

25 

35 

waist size below 

Minutes per day (on average) of weight 

training it takes to minimize a creeping belly 

pooch. A study of more than 10,000 people in 

the journal Obesity found that those who 

added this amount of weight training to their 

routines during a 12-year period gained fewer 

inches around their waists than those who 

bumped up their aerobic exercise by the same 

amount. Visit shape.com/shapeup for a go-to 

routine. 

Rating on the hunger scale (where 1 is ravenous and 10 is too stuffed to move) when you have to eat in the next 10 minutes 

or you risk mowing through an entire order of nachos. Stop eating when you’re at a 7 to avoid gaining weight, 

Lipson-Burge says. “It’s a point where you’ll be hungry again in three to four hours.”Having 400 to 500 calories at 

each meal should keep you satiated and prevent overeating at your next meal. “After four more bites, you’d be at an 

8, Lipson-Burge explains. If you stop eating at an 8 (instead of 7) two or more times a week, you might be consuming 

more calories than you need to get down to your natural body weight.” 

6–7 

Hours of shut-eye a night that can help keep 

you from adding excess pounds to your middle, 

according to a study in the journal Sleep. 

People who slept for five or fewer hours or eight 

or more hours had higher amounts of abdominal 

fat (as well as an increased risk of type 2 

diabetes). It gets worse for the short sleepers: 

They put on almost twice as many inches 

around their waist over five years as the longer 

snoozers. Researchers speculate “extreme” 

sleep patterns (too much or too little) alter hunger 

and other hormones and may upset your 

daily calorie balance by leading you to eat more 

and exercise less because of fatigue or just 

being awake fewer hours. 

Number of inches 

to keep your 

(measure it just 

above the top of 

your hip bones) 

to avoid abdominal 

obesity—which 

affects 65 percent 

of women in the 

U.S., data from 

the latest 

National Health 

and Nutrition 

Examination 

Survey shows. 

10 

Grams of fiber 

associated with 

reduced visceral fat. 

A study in the journal 

Obesity found that for 

every 10-gram 

increase in daily 

soluble fiber (the kind 

that slows digestion 

and helps you feel 

full) intake, the rate at 

which deep belly fat 

accumulated fell by 

4 percent over five 

years. Add those 

10 extra grams with 

half an avo cado, 

3/4 cup of black beans, 

3/4 cup of oat bran, 

and a red apple. 

Zero 

Amount of visceral 

fat that liposuction 

can remove, says 

Andrew Larson, M.D., 

a bariatric surgeon 

in West Palm Beach, 

Florida. “Liposuction 

removes subcutaneous 

fat,” he says. “Only 

diet and exercise can 

help you shrink the 

amount of fat deep 

inside that surrounds 

your organs.” 


your shape-over 

bodyshop 

Firm up faster 

Add one simple 

tool to your 

sculpting routine 

to loosen and 

strengthen your 

muscles like 

never before. 

Plus, eat to 

speed your 

postworkout 

recovery. 

By JACLYN EMERICK 

FIT FASHI O NI 

Lululemon Fast as Light 

Muscle Tank ($58, 

lululemon.com). Chichi 

Active tights (similar styles 

at chichiactive.com). 

Nike Air Max 2016 sneakers 

($190, nike.com). On 

following pages: Varley 

Terri Crop ($60, carbon38 

.com). Terez Marble 

Performance Capri ($75, 

carbon38.com). 

Photograph by CHRIS FANNING 


your shape-over plan 

Core 

Together, the 8 classic burpees and 

8 oppositional burpees make 1 set. Do 3 sets. 

To get more power and play from your 

muscles, add foam to your strength 

routine. “As muscles get stronger, 

they often lose flexibility,” says Jordan 

Metzl, M.D., a sports medicine doctor 

at the Hospital for Special Surgery in 

New York City and the author of the 

upcoming Dr. Jordan Metzl’s Workout 

Prescription. “The best way to make— 

and keep—muscles more pliable is 

by using a foam roller.” Flexy muscles 

give more flow to your kinetic chain, 

the interrelated group of muscles, 

bones, and connective tissue that 

runs from head to toe. That’s why Dr. 

Metzl created this workout, which 

pairs a rolling move with compound 

body-weight exercises. When you roll 

muscles across the tube, you’re loading 

pressure points on the muscle to 

relax it (called myofascial release). 

The strengtheners incorporate 

oppositional movements. “This helps 

to even out muscle groups by distributing 

the work equally,” he says—and 

by hitting fibers you may have missed. 

The combo of self-massage and 

sculpting will make you feel better 

instantly and for long after. “Think of 

this as fortifying your body so all the 

other things you do—hiking, swimming, 

HIIT—don’t hurt as much,” Dr. 

Metzl says. And because you’ll begin 

to move more fluidly and with better 

form, you’ll start to go farther and 

faster and get stronger, he says. 

1 LOWER-BACK ROLL 

Start faceup on floor with foam roller under your 

midback, legs bent, feet flat, and arms out to sides 

with palms flat. Press into palms and raise hips 

off floor. Move backward until roller reaches lower 

back [shown], then reverse the movement. Continue, 

rolling slowly along your lower back for 1 minute. 

2 CLASSIC 

BURPEE 

WORKS SHOULDERS, 

CHEST, ABS, BUTT, 

QUADS 


hip-width apart. 

A Crouch, plant 

hands on floor, 

B jump feet back 

to plank, and lower 

chest and thighs 

to floor. Push up 

to plank, hop feet 

toward hands, 

C then jump. That’s 

1 rep. Do 8 reps. 

B 

A 

C 

YOUR WORKOUT 

Do the foam-rolling and strengthening 

moves in the order indicated. Complete 

this routine 2 to 3 times a week on 

alternate days. 

YOU’LL NEED 

A foam roller long enough to fit your 

shoulders on. We like the TriggerPoint 

CORE Roller (starting at $30, 

tptherapy.com). A mat is optional. 

3 OPPOSITIONAL BURPEE 

WORKS SHOULDERS, CHEST, ABS, BUTT, QUADS 

Stand with feet hip-width apart. Crouch, 

plant hands on floor, jump feet back to 

plank. Lift right arm forward at shoulder 

height as you lift left leg straight back 

at hip height [shown]. Pause; return to 

plank. Do 1 push-up. Switch sides; repeat 

(including the push-up), hop feet toward 

hands, then jump. That’s 1 rep. Do 8 reps. 

Hair by Casey Geren/Ba-Reps.com for Kevin 

Murphy; makeup by Jessi Butterfield/Exclusive 

Artists for Chanel Rouge Allure 



Butt 

Together, the 8 oppositional squat jumps and 

8 prisoner squat jumps make 1 set. Do 3 sets. 

1 GLUTES ROLL 

Sit on foam roller with knees bent, feet flat, and hands on floor behind 

hips with fingertips facing away from you. Cross right ankle over 

left leg above knee, shifting body slightly toward right so roller is on 

back of right thigh, just below glutes [shown]. Move forward until 

roller reaches your lower back, then reverse the movement. Continue, 

rolling slowly along right glute for 1 minute. Switch sides; repeat. 

A 

B 

2 OPPOSITIONAL 

SQUAT JUMP 

WORKS ABS, BUTT, QUADS, 

HAMSTRINGS 

Stand on left leg with 

arms by sides to start. 

A Bend left knee, send 

butt backward, and reach 

right hand down to touch 

left toes as you extend 

right leg forward and left 

arm out to side. B Jump, 

landing softly at start. 

That’s 1 rep. Do 8 reps. 

Switch sides; repeat. 

A 

B 

3 PRISONER 

SQUAT JUMP 

WORKS ABS, BUTT, QUADS, 

HAMSTRINGS 

Stand with feet hip-width apart 

and hands behind head with 

arms bent out to sides. A Squat 

to start. B Jump, landing softly 

in start. That’s 1 rep. Do 8 reps. 

Speed up 

your fat melt 

Do the exercises 

(not the 

rolling moves) 

as quickly as 

you can, and 

cut out any rest 

between sets. 



1 IT-BAND ROLL 

Lie on floor on right side with 

foam roller under your right 

hip, feet stacked, left hand on 

left hip, right forearm on floor 

perpendicular to body. Cross 

left leg over right to plant ball 

of foot on floor in front of right 

leg, then press into right forearm 

to lift torso off floor to 

start. Move forward until roller 

reaches your knee [shown], 

then reverse movement. 

Continue, rolling slowly along 

the outside of your right 

thigh for 1 minute. Switch 


Legs 

Together, the 8 mountain climbers 

and 8 leg lifts make 1 set. Do 3 sets. 

2 MOUNTAIN CLIMBER 

WORKS SHOULDERS, ABS, BUTT, QUADS, CALVES 

Start on floor in plank on palms. Powerfully 

pull left leg toward chest [shown]. Immediately 

switch sides; repeat. That’s 1 rep. Continue, 

quickly alternating sides for 8 reps. 

3 LEG LIFT 

WORKS ABS, QUADS 

Lie faceup with legs extended and arms on floor 

along sides. A Lift legs to hover about 2 inches 

off floor to start. B Slowly lift straight legs up 

and back until hips and lower back rise off floor. 

Return to start. That’s 1 rep. Do 8 reps. 

A 

B 

Shape and the Movemeant Foundation have 

partnered to help empower women to feel 

confident about their bodies through fitness. 

Learn more at shapebodyshop.com. 



Shoulders 

Together, the 8 side-plank rotations 

and 8 push-ups make 1 set. Do 3 sets. 

Food styling by Jamie Kimm; prop styling by Emily Mullin/Hello Artists 

1 SHOULDER BLADES ROLL 

Lie faceup on floor with foam roller under upper back at tops of shoulder blades, 

legs bent, feet flat, and arms crossed over chest. Press into roller and raise 

hips off floor to start [shown]. Move backward until roller reaches midback, then 

reverse the movement. Continue, rolling slowly along upper back, shoulder 

blades, and midback for 1 minute. 

A 

3 PUSH-UP 

WORKS SHOULDERS, CHEST, ABS, BUTT, QUADS 

Start on floor in plank on palms. Bend elbows back 

to lower straight body until chest grazes floor 

[shown]. Push up to start. That’s 1 rep. Do 8 reps. 

2 SIDE-PLANK ROTATION 

WORKS SHOULDERS, ABS, OBLIQUES 

A Start on floor in a side plank on right 

palm with feet stacked and left 

arm reaching up. B Rotate body 

toward floor to come into 

a plank on palms. That’s 

1 rep. Do 8 reps. Switch 


B 

Refuel and 

reenergize 

Healthy postworkout eats 

help maximize your recovery, 

making you stronger and 

faster. These six foods also 

deliver micronutrients that are 

crucial for muscle repair, says 

sports dietitian and chef Katie 

Cavuto, R.D.N., creator of the 

blog Nourish. Breathe. Thrive. 

Fatty fish and yogurt 

Salmon, mackerel, and tuna and dairy 

products like yogurt are loaded with 

vitamin D, which helps your body absorb 

calcium. That makes your bones strong 

and improves your blood pressure, 

immune system, and strength, all of 

which are key to helping your muscles 

heal, Cavuto says. 

Leafy greens 

and whole grains 

Exercise may deplete B vitamins, so you 

need plenty of thiamin, riboflavin, B 6 , 

and B 12 to build and repair muscle tissue 

and prevent workout aches. Greens like 

spinach and whole grains such as barley 

will help you get your fill. 

Grass-fed beef 

and pumpkin seeds 

Zinc helps your cells divide and grow 

postworkout, so your body heals and 

becomes stronger. Replenish your stores 

with beef and pepitas. 

—Marnie Soman Schwartz 

Photograph by TED CAVANAUGH 


empower lunch 

2 

3 

1 

Upgrade 

your desk 

dining 

Bringing 

lunch from 

home means 

you’ll eat healthier, 

research shows. 

But that can get 

boring. Here’s 

how to pack 

creative yet easy 

meals you’ll 

look forward to 

all morning. 

By MARNIE SOMAN SCHWARTZ 

4 

Make sweet potato “toast” 

Toss a spud and some toppings in your bag, and when you’re 

ready to eat, slice 1/4-inch-thick slabs of the potato, pop them into 

a toaster oven for about 5 minutes per side, and load them up with 

toppings, says Kate Kordsmeier, the founder of the natural-living 

website Root + Revel. Her tasty combo ideas will get you started: 

1 Mustard 

+ Sliced hardboiled 

eggs 

+ Cornichon 

pickles 

2 Hummus 

+ Bell pepper 

+ Cucumber 

+ Edamame 

3 Greek yogurt 

+ Pomegranate 

seeds 

+ Sliced 

almonds 

4 Nut butter 

+ Sliced pear 

+ Coconut 

flakes 

Food styling by Jamie Kimm; prop styling by Sarah Cave/EH Management 

30 DECEMBER 2016 SHAPE.COM Photographs by TED CAVANAUGH

Ad to follow - Seriasia 


empower lunch 

Always have crunch on hand 

Enhance any lunch with nutty flavor plus some good 

texture by making a batch of dried quinoa to stir into yogurt, 

sprinkle on salads, or top soup, suggests Trae Basore, the 

executive chef at Pearl & Ash in New York City. 

HOW-TO: Spread cooked quinoa on a baking sheet in 

a thin layer. Bake at 250° for 30 to 40 minutes, then season to 

taste with salt and pepper and your favorite spices. 

Master a go-to 

dressing 

Put it on a stick 

Kebabs let you get creative and 

are easily portable, says Leith Hill, 

the owner of healthy restaurant 

Ellary’s Greens in New York City. Just 

bake or grill a variety of proteins and 

vegetables seasoned with different 

herbs and spices on skewers. Pack 

a few each day, and toss in some pita. 

Basore’s healthy “ranch” does 

wonders for any sandwich, 

salad, or grain bowl. 

HOW-TO: Add 

1 cup Greek yogurt; 

1 medium avocado; 

1/2 shallot, minced; 

1 garlic clove, minced; 

and 1 tablespoon each 

of dill, chives, and 

extra-virgin olive oil 

to a food processor or 

a blender and puree until 

smooth. Thin it out with 

skim milk as needed and season with salt and 

pepper to taste. Then bring a week’s worth to 

work in an 8-ounce water bottle, Hill adds. 

GET INSPIRED DISHES ON DEMAND Download the Simple Feast app (free, $8.99 per month 

for an expanded version; iOs) for tons of healthy dishes that fit your dietary needs, time constraints, 

and skill level. Even better, the original recipes are created by chefs like Dan Barber and Marcus 

Samuelsson. Once you choose your meals, the app generates a shopping list for you. 


empower lunch 

Take a break 

from lettuce 

It wilts quickly and can 

get soggy if you dress it in 

advance. Swap out that 

green for one of these 

heartier alternatives. 

Spiralized vegetables 

like beets, carrots, and 

zucchini will stay crunchy 

even in dressing. Plus, 

they add extra vitamins 

and minerals to your 

meal, Kordsmeier says. 

Sturdier greens such as 

Swiss chard, kale, and beet 

greens have more punch 

when they marinate, because 

they get a chance to 

absorb the flavors, says 

food blogger Tieghan Gerard 

of Half Baked Harvest. 

Raw Asian slaw actually 

gets better once it has 

softened in some dressing, 

Hill says. Shred cabbage, 

broccoli stems, carrots, and 

celery, then toss with sesame 

seeds and sesame oil. 

Plus, it pairs well with any 

protein, so you can mix it up 

depending on what you like. 

BAG IT 

Plastic containers 

take 

up a lot of 

precious 

space in your 

lunch bag 

and office 

fridge. Pack 

and store 

your salads 

in ziplock 

bags instead. 

When you’re 

ready to eat, 

add some 

dressing to 

the bag, 

reseal, shake 

it up, and 

pour your 

lunch out 

onto a plate, 

Basore says. 

Bonus: 

There’s no 

dirty container 

for 

you to wash. 


weight loss 

Prevent pounds 

from creeping back 

The key to maintaining 

your weight loss is a 

few simple but strategic 

changes to your daily 

routine. Here’s the 

expert-approved plan. 

By HALLIE LEVINE 

JEAN TESTING 

In addition to 

weighing yourself, 

measure your 

waist every two 

weeks and pay 

attention to how 

your clothes fit. 

You worked hard to lose weight, 

and you aced it. Now comes the 

next challenge: keeping it off. 

Most likely you heard about 

the Biggest Loser study earlier 

this year that found that 13 of 

14 contestants had regained 

substantial amounts of weight 

within six years. Suddenly, 

headlines were blaring that 

rebound weight gain was inevitable. 

Here’s the thing, though: 

It’s simply not true. The Biggest 

Loser contestants are unusual 

because they lost extreme 

amounts of weight, which 

is hard to maintain over the 

long term. Among people who 

lose more modest amounts of 

weight (i.e., the majority of us), 

60 percent keep most of it off, 

according to the latest research. 

All it takes is some strategic 

diet and exercise tweaks, says 

Caroline Apovian, M.D., an 

obesity specialist at Boston 

University School of Medicine. 

First, understand how weight 

loss changes your body. When 

you lose a significant number 

of pounds, your body goes into 

“starvation mode.” Your system 

slows its production of leptin, 

a hormone that suppresses 

your appetite, while at the 

same time pumping up your 

levels of ghrelin, a hormone that 

makes you hungry, says Louis J. 

Aronne, M.D., the director of the 

Comprehensive Weight Control 

Center at Weill Cornell Medicine 

and New York-Presbyterian 

and the author of The Change 

Your Biology Diet. 

The good news: You can 

often lose up to 10 percent of 

your body weight without triggering 

that hormone change, 

Dr. Aronne says. So a 150-pound 

woman can shed about 

15 pounds and keep them off 

with little to no resistance. But 

even if you’ve lost more than 

that, maintaining your new 

weight is doable with these 

science-proven techniques. 

Photo courtesy of Bigstock Photos contributor Dolgachov 


weight loss 

Photo Credits TK Here 

Revise your calorie count 

Once you’re in maintenance 

mode, you can eat more each 

day than when you were dieting. 

But you can’t have too much 

more, because your total energy 

expenditure—the number of 

calories you burn doing things 

over the course of the day—has 

dipped disproportionately, so 

that a 10 percent weight loss lowers 

your metabolic rate by 20 to 

25 percent. 

Fortunately, there’s a way to 

figure out how much you can 

eat and still stay slim: by using 

the National Institutes of Health 

body-weight planner (go to 

shape.com/bodyweightplanner). 

Plug in your “before” stats 

and then, when it asks for your 

goal weight, give your current 

number. It will calculate how 

many calories you can consume 

based on that information. From 

there, you may need to do a little 

customizing. See how you do at 

that new calorie count: Subtract 

a little if you find yourself gaining 

back weight, or add a bit if you’re 

ravenous, says Amy E. Rothberg, 

M.D., Ph.D., the director of the 

weight-management clinic 

at the University of Michigan. 

Experiment until you find what 

works best for you. 

Eat more plant protein 

Boosting your protein intake 

helps you maintain muscle mass, 

which keeps your metabolism 

humming. But the kind of protein 

you eat makes all the difference. 

Fill your diet with more beans, 

chickpeas, peas, and lentils along 

with animal protein. A recent 

study published in the American 

Journal of Clinical Nutrition found 

that eating 3/4 cup of these foods 

daily helped people maintain 

weight loss by making them feel 

satiated. “Beans and lentils 

help keep your insulin levels 

steady, which prevents the 

hunger spikes that can 

cause overeating,” says 

David Ludwig, M.D., a weight-loss 

specialist at Harvard Medical 

School and the author of Always 

Hungry? 

Exercise smarter, not harder 

Daily workouts are crucial—you 

need to be more active to stay 

at your new weight than you did 

to lose pounds because your 

metabolism is a little slower now, 

Dr. Aronne says. But that doesn’t 

mean you have to go hard every 

day. 

An hour of moderate activity like 

brisk walking or recreational exercise 

such as riding your bike will 

keep the pounds off, says Holly 

Wyatt, M.D., the associate director 

of the Anschutz Health and 

Wellness Center at the University 

of Colorado. (You can do 70 minutes 

a day for six days a week 

instead, she says.) An hour may 

feel like a lot, but that amount is 

necessary to maintain because it 

gives you something researchers 

call “metabolic flexibility.” This is 

your body’s ability to adapt and 

burn extra calories if, say, you 

decide to indulge in birthday cake 

at a party or overdo it at a barbecue. 

If you can’t do an hour, Dr. 

Rothberg recommends splitting 

it up. Try a 20-minute workout in 

the morning, a 20-minute walk 

during lunch, and 20 minutes of 

weight lifting in the evening. And 

be sure to incorporate strength 

training into your daily workouts 

at least twice a week. Women 

who do resistance training 

increase their muscle mass, 

which boosts metabolism, more 

than those who do only 

cardio, 

Weight 

lifting 

tones and 

sculpts 

and also 

turns up 

your 

calorie 

burn all 

day long. 

according to Gary R. Hunter, 

Ph.D., the director of the Physical 

Activity Core for the Nutrition 

Obesity Research Center at 

the University of Alabama at 

Birmingham. 

Schedule more time for R&R 

Chronic stress can lower your 

levels of appetite-suppressing 

leptin, making you hungrier, 

according to a study in 

Psychoneuroendocrinology. At 

the same time, stress raises your 

levels of the hormones insulin 

and cortisol, which boost your 

appetite and slow your metabolism, 

Dr. Ludwig says. Add yoga to 

your workout mix to increase 

feelings of calm and build 

muscle. And make sleep a top 

priority, Dr. Rothberg says, since 

research links sleep to weight 

maintenance. 

Weigh yourself every day 

People who stepped on the scale 

daily were more likely to keep 

weight off over a two-year period 

than those who didn’t, according 

to research from Cornell 

University. While you shouldn’t 

freak out if you gain a pound or 

two, tracking the number will help 

prevent it from slowly but steadily 

creeping up, says Dawn Jackson 

Blatner, R.D.N., a Shape advisory 

board member and the author of 

The Flexitarian Diet. If you gain 

five pounds, take an honest look 

at your daily routine to see where 

you can shave some calories and 

build in more activity, she says.

livehealthy 

Break free 

from 

negative 

thınking 

The secret 

to feeling 

happier 

and more 

confident 

is learning 

to let go of 

the thoughts 

that weigh 

you down. 

These studybacked 

strategies 

will bust 

you out of a 

rumination 

deadlock 

and clear 

your mind. 

By MIREL KETCHIFF 

WWe’ve all been there: You keep dwelling 

on a situation that didn’t go your 

way. In fact, the more you try not 

to think about it, the more obsessed 

with it you become. This is called 

rumination, and scientists say 

it’s actually wired into our DNA. 

“Your brain is designed to help you 

survive, so it hones in on threats 

and worries,” says Todd Kashdan, 

Ph.D., the coauthor of The Upside 

of Your Dark Side. But because most 

of the problems we face aren’t the 

life-or-death scenarios our cavewoman 

ancestors faced, they don’t 

have clear, straightforward solutions, 

he says. Instead, that fight you 

had with your partner or the promotion 

you didn’t get becomes something 

you rehash in your mind over 

and over, making you miserable. 

“Rumination leads you to feel more 

anxious, pessimistic, and out 

of control, all of which make it even 

harder to solve the problem,” says 

Sonja Lyubomirsky, Ph.D., a professor 

in the psychology department 

at the University of California, 



Photographs by CLAIRE BENOIST


stress less 

Riverside. You become bogged 

down in negativity and never get 

any closure. 

That ends here. The five 

strategies below have been 

proved to cut you loose from 

the negative anchor and teach 

you to move on. 

Live by the 15-minute rule 

Instead of torturing yourself with 

some issue for hours or even days, 

compartmentalize to help you 

break the cycle. In a study in the 

journal Behavior Modification, 

researchers found that people 

who blocked off a specific time 

and place every day to worry 

were ultimately better able to 

reduce their anxiety. “Set aside 

15 minutes each day for all your 

ruminating. Whenever you catch 

yourself dwelling on something 

outside that block of time, write 

it down and remind yourself 

you’ll think about it later, then 

RUMINATING 

TOO MUCH CAN 

MAKE YOU SICK 

In fact, at this time of year, it 

might even make you more 

likely to get the flu. Research 

from Heidelberg University in 

Germany found that rumination 

boosts the body’s production 

of cortisol, a stress 

hormone. When cortisol levels 

remain elevated, your body is 

less able to reduce the release 

of the inflammatory chemicals 

that cause flu symptoms, 

explains Sheldon Cohen, 

Ph.D., a psychology professor 

at Carnegie Mellon University 

who studies the connection 

between anxiety and immunity. 

To stay healthy, practice 

the antirumination techniques 

here, get plenty of rest, and eat 

lots of antioxidant-packed 

produce, such as broccoli and 

oranges. 

turn your attention back 

to the present,” says Robert 

Leahy, Ph.D., the director of the 

American Institute for Cognitive 

Therapy and the author of The 

Worry Cure. Knowing you’ve got 

a designated worry time makes it 

easier for you to let go of nagging 

thoughts in the moment. 

Solve, don’t stew 

When people ruminate, they 

tend to think in the abstract. So 

rather than “I heard a rumor there 

will be layoffs at work,” they’ll 

tell themselves, “I’m going to get 

fired and won’t be able to pay my 

bills,” leading them into a spiral 

of anxiety. Making an effort to 

concentrate on specific details 

can circumvent this process, 

researchers from the University of 

Exeter in England found. 

Try the approach used in the 

study: Focus on the details of 

what you can see, hear, and sense 

around you; ask yourself what’s 

distinctive about the event (are 

your company’s earnings down?); 

then generate a plan for how to 

proceed. This technique will bring 

you back to what’s really happening 

and turn your attention to 

what you can realistically control. 

For instance, if you’re worried 

about layoffs, you can update 

your résumé and send out a few 

networking emails until you know 

more. Making plans and taking 

action will keep your imagination 

from running wild. 

Get moving… 

The best way to get out of your 

head is by focusing on your body. 

“Nothing quiets your thinking 

faster than a physical change,” 

Kashdan says. It’s hard to obsess 

when you’re concentrating on 

your form or pace, and working 

out releases mood-boosting 

chemicals and lowers your cortisol 

levels. On days when you can’t 

get to the gym, do a grounded 

yoga pose or two, like the goddess 

pose. “Studies show that 

Block off 

15 minutes 

to worry. 

Having 

the set 

time helps 

you let go 

of anxiety 

during 

the rest 

of the day. 

when you feel physically 

balanced, you also feel more 

emotionally balanced and less 

frazzled,” Kashdan says. 

…And keep it fun 

Trying to “work out” your problem 

by taking a kickboxing or martial 

arts class may make you feel 

worse. The reason: Activities that 

encourage you to be combative 

when you’re upset train your brain 

to associate feelings of frustration 

with aggression, says Arthur 

Markman, Ph.D., a professor in 

the psychology department 

at the University of Texas at 

Austin. You may feel better for 

a little while, but the negative 

emotions will come back, and 

they may even be stronger than 

before. “Once you get into that 

cycle, it can be difficult to break,” 

Markman says. 

A smarter approach: Choose 

activities you find enjoyable, 

mentally challenging, and calming, 

such as swimming, trail running, 

and biking. 

Buddy up 

Schedule some quality time with 

friends. “Being with people you 

like is distracting, and distraction 

pulls you out of a ruminative 

cycle,” Lyubomirsky says. But 

be careful not to spend the time 

telling your pals all about what’s 

bothering you. “That’s unhealthy 

for you and them because then 

you’re all dwelling on the problem,” 

Kashdan says. Instead of 

venting over drinks, make plans 

that give you something completely 

different to focus on: Go 

to the movies, cook something 

together, hit a flea market. New 

experiences will reboot and redirect 

your mind. 



special report 

Bigger body perks 

If getting fit and healthy isn’t enough 

motivation, new research shows that working 

out has more very cool wellness benefits. 

By MIREL KETCHIFF 

Your skin gets 

smoother and 

healthier 

Your brain grows 

Exercise increases the size of the brain’s 

hippocampus, an area that regulates 

emotion and memory formation, by 

2 percent, research from the University 

of Illinois found. “The bigger size is 

related to better recall and decision 

making,” says Arthur Kramer, Ph.D., the 

study’s author. He says brain-derived 

neurotrophic factor (BDNF), a protein 

that promotes the development of neurons 

and brain tissue, likely plays a role. 

A study in Neuroscience Letters showed 

that strength training can boost 

production of BDNF by 77 percent. 

Doing cardio regularly can take 30 years 

off your skin, according to a study from 

McMaster University in Ontario. When you 

work out, your body produces a protein 

called IL-15 that encourages the growth of 

mitochondria, cell structures that revitalize 

your complexion, says researcher Mark 

Tarnopolsky, M.D., Ph.D. (Of course, applying 

SPF before exercising outside is a must 

to see benefits.) 

Working out can ease skin conditions 

like psoriasis, a disorder in 

which cells build up and form scaly, 

itchy patches, too. “Exercise releases 

anti-inflammatory compounds that 

relieve psoriasis,” Tarnopolsky says. 

Plus, the slimming effects of being active 

and eating well may improve psoriasis 

symptoms by up to 48 percent. 

Your vision gets 

sharper 

The workout-triggered spike of BDNF helps 

your eyes. “Your retina is actually part of 

your brain,” explains Jeffrey Boatright, Ph.D., 

a professor of ophthalmology at Emory 

University School of Medicine. “So BDNF 

also benefits retinal cells.” That may be why 

recent research is showing that regular exercisers 

are less likely to develop age-related 

macular degeneration, cataracts, and glaucoma. 

Wear your sunglasses when you’re 

exercising outside, though; over time, exposure 

to UV rays can harm your vision. 

Photo courtesy of Bigstock Photos contributor Astropix 



Kylie 

Verzosa 

opened her winning speech, 

“Three things come to mind when I think of Miss 

International: culture, education, and international 

understanding. These 3 work together to make the 

brand of the Miss International beauty pageant 

relevant to the global community and to our time.” 

“I believe that I am prepared to take on this 

responsibility,” she declared. The judges, along with 

thousands of fans agreed, and Kylie was crowned 

Miss International 2016 that night. 

By Alexandra Dayrit / Photographs by Raymond Saldaña 

Styling by Sidney Yap/ Art Direction by Monique 

Francesca Pe Benito 

STAR STYLE 

Printed red & black sports bra 

and leggings by New Balance 

at Planet Sports 

Photograph by RAYMOND SALDAÑA 


Beauty more than skin deep 

Kylie Verzosa is a woman of many admirable qualities 

but three things about her truly stood out — her beauty, 

passion and perfectionism. Anyone who met her would 

be instantly drawn to her beauty. This girl is gorgeous. 

And not in the way models or movie stars usually are. 

She looks different. She radiates her own distinct brand 

of beauty that breaks away from the usual. 

Exchange a few words with her and you would immediately 

see her passion — her desire and determination to 

take home the crown. Her passion to succeed is equal 

with her passion to make a difference especially towards 

the causes close to her heart. 

Work with her and you would soon find out that she is 

a perfectionist. She pours a lot of thought and effort into 

everything that she does to make sure everything is 

absolutely perfect. From her well-designed diet to her 

meticulously planned outfits, Kylie left no stone 

unturned in her pageant prep. For this shoot alone, she 

would check every shot that was taken, critique it and 

adjust accordingly. 

“It’s a 24 hour job. It’s not the usual thing but it’s really 

hard work,” Kylie shares about her pageant preparation. 

“Physically, we’re going to the gym a lot. We’re going to 

Gold’s. Mentally, we’re reading a lot, trying to conform to 

what Miss International is looking for. Spiritually, trying to 

refresh and renew yourself. You need everything.” 

It all paid off in the end, as Kylie didn’t just win her pageant 

but achieved holistic wellness. Her training and 

preparation led to her physical, mental and spiritual 

well-being. That’s a true reward that will benefit her long 

after her reign is done. 

Kylie went through a vigorous diet and exercise program 

in preparation for Miss International. “I have to say it was 

so difficult. I love food but I knew I had to be at my very 

best,” she recalls. “I watch what I eat very much but I try 

not to deprive myself of anything. My diet right now is 

low carb and high protein. I stay away from sugar and 

salt, mostly sugar. I eat a lot of fruits and vegetables and 

I try to not snack in between meals.” 

She stresses the importance of hitting proper macronutrient 

goals every day. “I try to have enough protein in 

every meal because I know it helps with fat burn. Protein 

also helps you full throughout the whole day. I usually go 

for fish and chicken.” 

Kylie also believes that carbs are not the enemy. “I don’t 

have any rice but I do try and eat my complex carbs 

because your body does need it to keep you going and 

to keep you happy.” 

In terms of fitness, she believes consistency is everything. 

“I go to the gym as often as I can. I try to move and 

do cardio every day. I balance it between pilates, cycling, 

yoga, going to the gym, lifting weights and resistance 

training. Sometimes I work out with a trainer, sometimes 

without. It’s really all about balance and finding time 

for it.” 

Having a healthy body goes hand in hand with having 

a healthy mind. “Fitness helps manage your stress and it 

helps balance your life,” Kylie claims. “When you’re 

healthy it also affects the way you feel about yourself, 

which I feel is very important especially among young 

girls today. It also keeps you mentally active and it gets 

rid of your stress so that’s what is good about it.” 

Kylie harnessed this mind-body connection through 

yoga. “I’ve been doing yoga for 3 years. It was something 

I did more for me and I realized it helped me improve 

myself, find calmness and serenity. I also started pilates 

recently and it became one of my favorite workouts 

because you get to target parts of your body that you 

don’t always get to work out in the gym,” she shares. “It’s 

quite dynamic and I enjoy it a lot plus it’s a whole different 

environment from something I’m used to. I think 

that’s what is important in fitness. You have try different 

things to find out what works for you and what doesn’t. 

That’s also the beauty of having your own body. You get 

to experiment on what’s good for you and what’s not 

which goes for fitness as well.” 


“In the end, it’s knowing what’s best to do for your 

body and also knowing what not to do. Do the very 

best that you can and then accept it because you 

put so much effort into it.” 

Photograph by RAYMOND SALDAÑA SHAPE.COM DECEMBER 2016 45

This strong self-awareness expands beyond the walls of 

the gym or the studio. For Kylie, investing in mental 

well-being is just as important as working out. “When 

you have a healthy mind and you get to think well, you 

become happier. You become stress-free. You think 

deeper. You make better connections. You become 

whole as a person,” she expounds. 

In fact, when she was crowned Miss International 2016, 

her chosen advocacy was mental health. “I wanna speak 

out about it because not many people focus on the 

mental well-being, instead they focus so much on the 

physical aspect of the person.” This issue hits home as 

she has admitted to experiencing depression in the past. 

“Depression is something very close to me because it’s 

something that I don’t think people really talk about and 

it’s a stigma. It makes me happy that I get to speak out 

about it and in return, a lot of people come to me as well 

and shared their experiences. It makes me feel better.” 

“Also I wanted to put in the spiritual aspect of it. It’s very 

important. Prayer helps.” All these come together to 

shape up your best self. “In the end, it’s knowing what’s 

best to do for your body and also knowing what not to 

do. Do the very best that you can and then accept it 

because you put so much effort into it.” 

You could be a work in progress and a masterpiece at the 

same time. “I love my body and I think everyone should 

love their body. Don’t compare yourself to others. People 

come in all shapes and sizes. Love your shape because 

you’re already beautiful.” 

STAR STYLE 

ON THE LEFT: 

Gray with pink sports bra 

and shorts by H&M 

ON THE RIGHT: 

Printed blue sports bra 

and shorts by Alo Yoga 

at Athletica

“Don’t compare 

yourself to others. 

People come in all 

shapes and sizes.” 

Photograph by RAYMOND SALDAÑA 


UFC Gym Dares You to 

Train Different 

Train different. UFC Gym’s simple yet hard-hitting tagline perfectly captures 

the surging fitness brand’s philosophy to exercise. Reaching heights of 

over a hundred clubs worldwide since its inception in 2009, hundreds of 

thousands of lives have been improved by the unique approach to getting fit. 

Soon, it will be our turn as well. 

Here are a few things that come with your membership with 

UFC Gym Philippines: 

World Class Facilities in Premium Locations 

Every UFC Gym is equipped with only the top-ofthe-line 

exercise equipment and workout facilities 

crowned by an iconic UFC Octagon. Whatever your 

fitness goals are, UFC Gym is equipped to get you 

there in style. What’s more, each of the first three 

UFC Gyms will be set in key strategic locations 

throughout Metro Manila- Glorietta 4, Robinson’s 

Galleria and the upcoming Vertis North, ensuring 

that wherever you are in the city, there’s a UFC Gym 

nearby to help you become a better version of 

yourself. 

A World Class MMA Program Right At Your 

Fingertips 

The UFC MMA athlete is the best-trained athlete in 

the world. Preparing for competition in the Octagon 

requires a regimen of cross-functional training that 

builds exceptional strength, stamina, and discipline 

through the practice of Mixed Martial Arts. With our 

unique access to UFC champions, many of whom 

serve as trainers and coaches, UFC Gym offers elite 

training programs available to members of all ages 

and abilities. 

Champion-Caliber Fitness Classes For 

Everyone 

You don’t need to be a world-class athlete to be 

able to experience world-class training in the UFC 

Gym. Each of its MMA-inspired fitness classes is 

designed to elicit a full-body workout regardless of 

the participant’s age or athletic ability. From circuit 

training to skills and techniques, each class is a 

varied combination of functional movements 

performed at relatively high intensity, amplifying 

your physical and mental acuity so you can own 

the Octagon, trail or the boardroom. Train Different 

indeed. 


Elite Private Coaching 

Achieve your fitness goals through individual 

instruction and ongoing evaluation with 

a coach at UFC Gym. Highly qualified 

coaches combine one-on- one training with 

functional fitness to enhance individual 

performance. UFC Gym also offers focused 

coaching in individual disciplines: Brazilian 

Jiu-jitsu, Muay Thai, Wrestling, Judo, and 

more. Whether you want to build muscle, 

lose weight, or improve in your MMA 

discipline of choice, our certified coaches 

will help you achieve long-lasting results 

that transcend past our gym walls. 

Fitness for the Whole Family 

UFC Gym will be the first mainstream gym to 

offer both Kids’ MMA programs as well as 

specially designed group fitness classes for 

the whole family. What better way to bond 

than spending a day getting fit, learning and 

having fun all under one roof? 

Michael Tiu 

Marketing 

UFC Gym Philippines 

ufcgymph@gmail.com 


Train like a fighter and you’ll 

GET 

not only sculpt a knockout body 

A FIERCE 

but also tap the powerful feel 

PHYSIQUE 

of rock-solid confidence.

FIT FASHI O N 

Chromat sports bra 

($269, chromat.co). 

Chromat shorts ($139, 

chromat.co). Vintage boxing 

gloves. Ivy Park jacket 

($190, nordstrom.com). 


If there’s a workout that 

can make your whole 

body lean and mean in 

record time, it’s boxing. 

No wonder more 

and more studios are 

turning on to the mixed 

martial arts (MMA) 

magic. Now Reebok 

is partnering with the 

largest MMA company 

in the world, the 

Ultimate Fighting 

Championship (UFC), 

and some of the most 

influential MMA gyms in 

the country to make it 

more mainstream than 

ever. “Boxing requires 

power and endurance, 

working every single 

muscle, which is why it 

cuts fat fast,” says Eric 

Kelly, a boxing coach 

at Gleason’s Gym in 

Brooklyn, New York, 

and a Reebok Combat 

Training coach (he trains 

the brand’s athletes, 

ambassadors, and staff 

in all things combat). 

“It’s the total package.” 

After all, each punch 

you throw is strengthening 

and sculpting you 

from your shoulders to 

your calves. 

By JACLYN EMERICK • PHOTOGRAPHS by WARWICK SAINT 


FIT FASHION 

Chromat top 

($245, chromat.co). 

Reebok shorts 

($45, reebok.com). 

Everlast wraps 

($10, everlast.com). 

Everlast boxing shoes 

($80, everlast.com). 



“JUMPING ROPE 

KEEPS YOU 

MOVING AT 

A FAST PACE 

WITH A RHYTHM,” 

KELLY SAYS. 

“THIS TEACHES 

YOU TIMING, 

BALANCE, AND 

STAMINA.”

FIT FASHI O NI 

This page: Michi sports 

bra ($95, koral.com). 

Reebok shorts ($50, 

reebok.com). Opposite: 

Vimmia top ($102, 

vimmia.com). Beyond 

Yoga shorts ($60, 

beyondyoga.com). 

Reebok sneakers ($120, 

reebok.com). 


But it’s not just what 

happens in the ring that 

gives boxers their muscles 

and staying power. 

Much of the credit goes 

to their training sessions, 

made up of cardio 

(including jumping rope), 

plyometric exercises like 

burpees, and mobility 

drills, which build flexibility 

and brawn (for 

example, the Duck Walk 

on page 154 is a walking 

superlow squat, which 

works you through 

your full range of motion, 

opens your hips, and 

strengthens your core 

and lower body). “Cardio 

enables fighters to outlast 

their opponents; 

plyometrics help them 

stay explosive and powerful; 

and mobility keeps 

them fluid and agile,” 

Kelly says. 

Kelly, a former Olympic 

boxer (who was once 

ranked fourth in the 

world), used some of 

his favorite moves 

from each category to 

create this workout 

for Shape. You’ll start 

with a five-minute jump 

rope session—the 

classic go-to for any 

boxer—and then do high 

reps of 10 body-weight 

exercises. “Finesse your 

technique, then 

increase your intensity,” 

he says. And take a 

cue from the pros in the 

ring and always keep 

moving. “When you stop 

moving, your body gets 

cold and your muscles 

start to tighten up,” 

Kelly says. If your muscles 

need a breather 

between exercises, just 

jump around a little 

until you’re ready to get 

back into it. Remember: 

You’re not actually 

fighting anyone or even 

training to fight anyone, 

so make each session 

all about you, Kelly says. 

“Push yourself out of your 

comfort zone during this 

workout so you can 

feel great physically and 

mentally,” he says. 

Stick to his plan and 

you’ll get leaner, stronger, 

and quicker in four 

weeks. “You’ll see your 

hard work in your tighter 

muscles when you 

look in the mirror, in your 

performance as you 

do more and faster 

reps, and in your mind 

when you realize you're 

better able to take 

on a challenge,” Kelly 

says. That's definitely 

worth fighting for. 

LEARN 

THE LINGO 

A COMBAT 

SPORT IS ANY 

ACTIVITY 

WHERE YOU 

WON’T GET 

PENALIZED FOR 

PUNCHING 

SOMEONE IN 

THE FACE. MMA 

INVOLVES A 

LITTLE BIT OF 

EVERYTHING, 

INCLUDING 

ELBOWS AND 

TAKEDOWNS. 

BOXING IS 

MAINLY THE 

ART OF SELF- 

DEFENSE. AND 

KICKBOXING IS 

BOXING PLUS 

KICKING 

(MAKES SENSE, 

RIGHT?). 


FIT FASHION 

Alternative Apparel tee 

($32, alternativeapparel 

.com).Lululemon crop top 

($68,lululemon.com). 

Beyond Yoga leggings 

($88, beyondyoga.com). 


1 DUCK WALK 

WORKS ABS, QUADS, 

CALVES 


apart and fingers 

resting lightly behind 

head with arms bent 

out to sides to start. 

Squat until hip crease 

drops below knees, 

then walk forward 

(in the squat) for 30 

steps [shown]. That’s 

1 set. Do 2 to3 sets. 

A/B 

2 DIAMOND PUSH-UP 

WORKS SHOULDERS, TRICEPS, BICEPS, ABS 

Start on floor in plank on palms with hands below chest and 

fingertips forming a diamond shape. A Do 1 push-up. Walk 

hands (keeping the diamond shape) back toward feet, about 5 

inches. Do 1 push-up. B Continue walking hands back 5 inches 

and doing a push-up until body is in a downward dog position 

for 1 final push-up, so 3 or 4 push-ups equals 1 rep. Do 4 reps. 

That’s 1 set. Do 2 to 3 sets. 

Your 

workout 

SStart with the warmup, 

then do each exercise 

as indicated. Repeat the 

circuit 1 or 2 times. Aim 

to do this routine 3 times 

a week on alternate days. 

You’ll need 

A jump rope 

WARM-UP 

Jump rope for 5 minutes. Two rules: 

Mix it up and keep moving. Do 

single-unders, double-unders (if 

you’re advanced), single-leg jumps, 

lateral jumps—pretty much 

any thing goes, as long as you’re 

moving consistently (so if something 

keeps tripping you up, ditch it). 

A/B 

4 GLORY SQUAT 

WORKS ABS, BUTT, 

QUADS, HAMSTRINGS 


apart and fingers 

resting lightly behind 

head and elbows bent 

out to sides to start. 

A Squat, shifting 

weight to balls of feet 

and leaning torso 

forward slightly to 

start. B Jump as 

far forward as you 

can, landing in start 

position. That’s 1 rep. 

Do 20 reps. That’s 

1 set. Do 2 to 3 sets. 

A/B/C 

3 FIGHTING 

BURPEE 

WORKS SHOULDERS, 

CHEST, TRICEPS, ABS, 

BUTT, QUADS, CALVES 

Stand with feet hip-width 

apart and arms by sides. 

A Crouch, plant palms on 

floor, and jump feet back to 

plank. B Lower chest and 

thighs to floor, then push 

up to plank and jump feet 

toward hands. C Jump, landing 

in fighting stance with feet 

staggered—left foot forward 

and fists by chin; immediately 

and forcefully quick-snap 

two punches with left hand 

forward, turning hips forward 

slightly and rotating fist, palm 

down. Then forcefully punch 

right hand across body, pivoting 

on right foot to turn hips 

forward slightly, rotating fist, 

palm down. That’s 1 rep. Do 

15 reps. Switch sides; repeat. 


5 LIZARD WALK 

WORKS SHOULDERS, CHEST, TRICEPS, ABS 

Start on floor in plank on palms. Step left hand and right leg forward 

(left leg will bend out to side), and lower straight body to hover 

above floor [shown]. Push body up as you step right hand and left 

leg forward, lowering to hover above floor. Continue alternating 

sides, walking body forward for 20 steps. That’s 1 set. Do 2 to 3 sets. 

Makeup by Georgina Billington/Judy Casey Inc. for CHANEL Le Teint Ultra Tenue; hair by Noah Hatton/Judy Casey Inc. for EVOLVh / Cutler Salon; set and prop styling by Tara Marino/Ray Brown Pro 


A/B 

6 IN-AND-OUT SIT-UP 

WORKS ABS, QUADS 

Lie faceup on floor with arms long 

by sides and legs extended. A Curl 

torso off floor, reaching arms long, 

and lift legs about a foot above floor to 

start. B Sit up, balancing on tailbone, 

to tuck knees toward chest. Slowly 

return to start. That’s 1 rep. Do 20 reps. 


FIT FASHI O N Norma Kamali swimsuit (similar styles at normakamali.com). Everlast 

wraps ($10, everlast.com). Reebok pants ($60, reebok.com). Reebok sneakers ($70, reebok. 

com). Workout: Michi sports bra ($140, michiny.com). Alo Yoga leggings ($110, aloyoga.com). 

Reebok sneakers ($85, reebok.com). 

7 CORE TWIST 

WORKS ABS, OBLIQUES 

Lie faceup on floor with arms long by sides 

and legs extended. Curl torso off floor, 

bend arms out to sides so fingertips meet 

in front of chest; lift legs about a foot above 

floor to start. Rotate torso toward right 

[shown]. Rotate through start position to 

switch sides; repeat. That’s 1 rep. Do 25 reps. 


A/B/C 

8 SURVIVOR 

PLANK 

WORKS TRICEPS, CHEST, 

ABS, QUADS, CALVES 

A Start on floor in plank on forearms. 

B Keeping hips square, shift 

weight out of 

right arm to lift forearm and plant 

right palm on floor. 

C Then press left palm into floor 

to come into a plank 

on palms. Lower to right forearm, 

then left. Switch sides; repeat. 

That’s 1 rep. Do 15 reps. That’s 

1 set. Do 2 to 3 sets. 

9 LUNGING 

PUNCH 

WORKS TRICEPS, ABS, 

BUTT, QUADS, CALVES 


hip-width apart and 

hands in fists by 

chin. Step left foot 

forward into a lunge 

(both legs bent to 90 

degrees), as 

you forcefully quicksnap 

a punch with 

left hand forward, 

rotating fist 

with palm down 

[shown]. Switch 


That’s 1 rep. 

Do 15 reps. That’s 1 

set. Do 2 to 3 sets. 

10 SUPERMAN 

WORKS ABS, LOWER BACK 

Lie facedown on floor with legs long, fingers behind 

head, and arms bent out to sides to start. Slowly raise 

torso and legs as high as you can, pausing at the top for 

5 seconds [shown]. Return to start. That’s 1 rep. Do 10 

reps. That’s 1 set. Do 2 to 3 sets. 

Repeat circuit one or two times. 


The 

Gold’s 

Story 

Golds’s Gym Locator 

Fifty years ago, the fitness movement 

as we know it was born. It all began 

with one visionary named Joe Gold. 

He owned and operated Gold’s Gym, 

a modest fitness center in Venice 

Beach, California where aspiring 

bodybuilders would flock to not only 

for the equipment but for the strong 

sense of community and family that 

Gold fostered. Gold’s Gym would 

later be hailed “The Mecca” of bodybuilding 

and eventually grow into 

the largest co-ed gym in the world. 

Gold’s began a tradition of commitment, 

passion and dedication which 

continues today at over 700 locations 

around the globe. 

From Venice Beach, Gold’s Gym 

grew, setting up in over 36 states and 

30 countries. The rapid growth of 

Gold’s Gym worldwide is due in part 

to their commitment to providing the 

best and latest equipment, a wide 

variety of classes, and a supportive 

staff of personal trainers and group 

exercise instructors who are the best 

in the business, providing experience 

and guidance to athletes, movie stars, 

and anyone interested in the best 

fitness services in the industry. 

In 2002, the iconic gym franchise 

reached Philippine soil. Gold’s 

Gym Philippines’ first branch was 

in Glorietta 3, Ayala Center Makati. 

From there, Gold’s Gym Philippines 

has steadily grown. Now with over 

30 branches all over the country, 

Gold’s Gym is stronger than ever. 

Acropolis 

82 E. Rodriguez Jr. Ave. 

Acropolis, Q.C. 

470-0579 

Alabang 

BMW Autocenter 

Commerce Ave. 

Alabang 

772-4986 

Bay Area 

Bluebay Walk, EDSA 

Extension corner 

Roxas Boulevard 

225-7849 

BGC 

5th floor W Bldg. 

9th corner, 

30th Avenue 

463-2643 

Cagayan De Oro 

Limketkai Drive, Cagayan de 

Oro, Misamis Oriental, 9000 

Cagayan de Oro City 

0943-1311064 

Centris 

Centris Walk, EDSA corner 

Quezon Ave., Brgy. Pinahan, 

Quezon City 

935-6778 

Cebu (Mandaue) 

J. Center Mall 2nd Floor, 

Mandaue City 

(032)515-3974 

Cebu (Cebu City) 

4th level, Ayala Center Cebu, 

Cebu Business Park, Cebu 

City 

0917 882 8994, 

(032) 319 0509 

Chinatown 

2nd Floor Lucky 

Chinatown Mall, Binondo 

9660670, 

0917-8767005 

Circuit 

Circuit Makati, A.P. Reyes 

St., Brgy. Carmona, 1229 

Makati, Philippines 

264-2143 

Clark 

Berthaphil Clark Center 

05 - 045-499-0482, 

09228094494 

DLSU 

Enrique Razon Sports 

Complex, Fidel A. Reyes, 

Malate, Metro Manila 

0917-3047676 

0943-1311063 

Galleria 

East Wing Robinsons 

Galleria, Ortigas 

Pasig City 

634-0908 

Glorietta 

Glorietta 3 Ayala 

Center Makati 

752-8283 

Greenhills 

220 Wilson St., 

Greenhills San Juan 

724-3694 

Harbor Point 

Rizal Highway, Olongapo, 

2222 Zambales, Olongapo 

City, Philippines 

0943-1444932 

Holiday Inn 

5th Floor Holiday Inn Hotel 

Ortigas Pasig City 

634-9943 

Katipunan 

4th Floor Regis Plaza Bldg. 

327 Katipunan Ave. Loyola 

Heights Q.C. 263-3035, 

0922-8017398. 

Marikina 

2nd Floor. Tropicana Retail and 

Banking Building, Sumulong 

Avenue, Barangay Sto. Nino, 

Marikina. 

263-6636. 

New Manila 

84 Dona Hemady St. Corner E. 

Rodriguez Sr., Quezon City 

721-0249 

09328600934 

North Edsa 

2nd Floor Waltermart EDSA 

Quezon City 

332-1040 

San Fernando 

Paseo Las Palmas, Jose Abad 

Santos Ave. City of San 

Fernando, Pampanga 

(045) 435-5649, 

0925-867-4653 

Sheridan 

Warehouse 3 

Sheridan Street, Greenfield 

District Mandaluyong City 

998-2635 

Timog 

6th Floor Victoria Towers Bldg. 

Panay corner Timog Ave. 

Quezon City 

355-0377 

Twin Oaks Place 

Unit 23, The Portal, United 

Street, Greenfield District, 1550 

Mandaluyong, Philippines 

0943-1307622 

OPENING SOON! 

FAIRVIEW TERRACES 

MARQUEE MALL 

MCKINLEY HILL 

COLEGIO DE SAN AGUSTIN 

THE 30TH 


GOLD’S GYM ADVERTORIAL

ZUMBA® Fitness 

Dance-fitness class featuring 

exotic rhythms set to highenergy 

Latin and international 

beats with fun and easy to 

follow choreography 

ZUMBA® Toning 

Combines targeted 

body-sculpting exercises and 

high-energy cardio work with 

Latin-infused Zumba moves 

ZUMBA® Step 

Take lower body workouts and 

calorie burning to new heights. 

Tone and strengthen buttocks 

and legs with a gravity-defying 

blend of Zumba routines and 

step aerobics 

Strong by Zumba® 

Moving in sync with music 

makes you work harder 

Retrofit 

Dance your way into your 

dream body, to the tune of 70’s 

and 80’s “Disco Music” and 50’s 

to 60’s classics 

Pophits 

An Intermediate dance fitness 

class using Pop music from the 

90’s to the latest billboard top 

hits from the famous pop stars 

of today 

Street Dance 

A more advanced hip-hop and 

pop dance class to improve 

aerobic endurance and 

coordination 

Boot Camp 

Intense total body workout 

using a variety of fitness equipment 

and drills from military 

training, sports, and fitness 

Definitions 

Total body sculpting class using 

a variety of fitness equipment, 

light weights and/or your 

body weight 

Les Mills Body 

Combat 

A non-contact martial artsbased 

fitness program with 

moves taken from Karate, Tae 

Kwon Do, Kung Fu, 

Kickboxing, Muay Thai and 

Tai Chi 

Les Mills Body Jam 

An addictive fusion of the 

latest dance styles and hottest 

new sounds puts the emphasis 

as much on having fun as 

on breaking a sweat 

Gurlesque 

A dance class with a choreographed 

sexy dance routine, 

participants can occasionally 

use high heeled shoes. Groove 

with fierceness and attitude in 

every calorie you burn 

Step 

Step up and down on a platform 

called the “step” to the 

rhythm of easy choreography 

Gold’s Mix 

Separate segments of cardio, 

strength, and flexibility 

integrated in a single class 

Core 

Exercises targeting the mid 

section of your body, usually 

done on an exercise mat, 

sometimes on top of a core 

board or a bosu ball 

Smooves 

A basic old aerobics hip-hop 

funky dance class 

Pilates 

A form of exercise, developed 

by Joseph Pilates, which 

emphasizes the balanced 

development of the body 

through core strength, 

flexibility, and awareness in 

order to support efficient, 

graceful movement 

Piloxing® Knockout 

High Intensity Interval Training 

program that is corecentric and 

plyometric that will push one 

past their limit 

Piloxing® 

This class mixes Pilates and 

boxing moves into a fat torching, 

muscle sculpting 

core-centric interval workout, 

using a class format that is both 

fun and challenging 

Spinning® 

Indoor cycling simulating 

an outdoor ride with 

pumped-up music 

Vinyasa Yoga 

Learn breathing 

techniques & 

Asanas (poses) 

that will improve 

physical & mental 

well being 

Cardio 

Martial Arts 

A fusion of different 

martial art disciplines integrated 

into fun choreography 

Sexy Hip Hop 

Sweat it out to top 40 

music including hip hop and 

R&B in a fun and sexy routine. 

Truly a different kind of cardio 

work out, it’s really fun and sexy 

Hi-Lo Energy 

Traditional aerobics class 

of alternating high-impact 

low-impact moves 

MixxedFit® 

A people-inspired dance fitness 

program that is mix of 

explosive dancing and boot 

camp toning 

Belly Dance 

Traditional Middle-Eastern 

folk dance 

gold’s gym 

group exercises guide 

SHAPE.COM OCTOBER 2015 101

new 

member’s 

section 

Welcome to 

Gold’s Gym! 

ALWAYS BRING a workout and bath towel (for the gym and 

for the shower) and a padlock. 

*Towels can also be rented out at the front desk 

WEAR comfortable exercise clothes and rubber shoes. 

BRING a padlock for you gym-use locker. You cannot use 

the locker when you’re not in the gym working out. 

ON YOUR FIRST DAY 

Schedule a New Member’s Orientation, which consists of 

three free personal training sessions with your annual 

membership and a free nutritional counseling session. 

GENERAL GYM RULES 

1. No membership card, no entry. This is strictly enforced. 

2. Children and non-members may not accompany you to the gym 

or locker during your workouts. The gym is exclusively for 

members. 

3. Gold’s Gym is known worldwide as a celebrity gym. Aside from 

providing results, celebrities patronize Gold’s Gym because their 

privacy is respected. You are not allowed to ask for autographs or 

photos from our celebrity VIP clients especially when they are working 

out. 

4. Please return the dumbbells, mats, plates and any exercise 

equipment you use to their proper place. 

5. Use your gym towel to wipe off your sweat from the equipment as 

a courtesy to the next user. 

6. Standard rules of decency, respect of privacy and good general 

conduct applies. Refer to back of your membership contract for 

details. 

Just approach the fitness desk to schedule your orientation 

and ensure that your assigned trainer will always be available 

for you. Please take note that nutritional counseling 

may be at a different club. 

HERE’S WHAT TO EXPECT EVERY STEP OF THE WAY: 

DAY 1 | 1st Free Workout or 1 W 

1. Fill out the Foundation of Fitness (FOF) Form with your 

basic health information, physical activity and goal setting. 

2. Undergo Fitness Assessment - body composition, fitness 

and flexibility tests which will help your PT create a specific 

program for you to follow. 

DAY 2 | 2nd Free Workout or 2 W 

1. Establish your SMART (specific, measurable, attainable, 

realistic, time bound) goal with your trainer. 

2. Your PT will take you through your first general workout 

session to show you how to use the different equipment. 

DAY 3 | 3rd Free Workout or 3 W 

1. Your PT will present your personalised program based on 

all your assessments. 

2. Time for your first specific workout with your unique goal 

in mind! 

DAY 4 | 4th Free Session or 1 NC: Nutritional Counselling 

1. Get your anthropometric or nutritional assessment 

2. Conduct 24 hour food recall. 

3. Set your nutritional goal. 

10 COMMANDMENTS 

OF THE GYM FLOOR 

1. Dress properly 

2. Keep your belongings in 

your locker 

3. Do not eat on the gym floor 

4. Do not stare at people 

5. Share the use of 

equipment 

6. Clear as you go 

7. Keep noise to a minimum 

8. Practice personal hygiene 

9. Ask for assistance from a 

fitness instructor 

10. Do not drop the weights 

10 COMMANDMENTS 

OF THE WET AREA 

1. Bring your own strudy 

padlock 

2. Bring your own towel or rent 

one at the front desk 

3. Do not touch the controls of 

the steam and sauna room 

4. Throw used sachets in the 

garbage can 

5. Don’t leave your belongings 

unattended 

6. Do not reserve a cubicle 

(only meant to be used by 

one person at a time) 

7. Keep your hands to yourself 

(stray hands have caused a 

lot of fist fights or even court 

cases) 

8. Respect others. Don’t take 

photos (even of yourself) 

and do not take other 

people’s belongings 

9. Do not bring food or 

beverages in the locker room 

10. Report all lost items to the 

reception area immediately 


Who should I contact if I have 

problems or concerns about 

my membership? 

Any issues, concerns, and questions 

can be addressed to your 

Membership Consultant or 

through an accomplished 

Customer Service Form (CSF) in 

any of the clubs. Management 

will get back to you as soon as 

possible. 

What are your gym hours? 

Mon to Sat: 6:00AM to 12MN 

Sun/Holidays: 8:00AM to 

9:00PM 

This is my first time to enroll in 

a gym. Do you have a program 

for beginners? 

All new members are encouraged 

to avail of their three (3) 

free Foundations of Fitness 

(FOF) Orientation sessions. 

Read about this in detail on 

page 60. 

How much is your personal 

training package? 

Please approach our fitness 

manager or front desk for the 

rates. 

I cannot afford a personal 

trainer. What do you suggest? 

Many members still derive the 

benefits of exercise without a 

GYM 

RULES 

& FAQS 

personal trainer. However, you 

can get a personal trainer for a 

group of 2 to 5 through our 

Team Physique and Not-So- 

Personal Training Programs. 

You can even join our group 

exercises classes such as 

Zumba, Spinning, or Piloxing 

and ask the instructor for tips to 

help you. 

Do I have to pay and register 

ahead of time to take group 

exercises class? 

Unlimited access to all group 

exercises classes is already 

included in every Gold’s Gym 

Membership. Participation is on 

a first-come-first-serve basis. 

Are classes suitable for all 

fitness levels? 

Yes, they are. If any modification 

is needed, the instructor will 

provide options for all fitness 

levels. 

May I get the schedule of all 

group exercises classes? 

Please check our Facebook 

page fb.com/GoldsGymPH for 

the complete and updated 

schedule of group exercises 

classes in all clubs. The updated 

schedule is also available 

through our Gold’s Gym PH app 

available for Android and iOS. 

I have certain medical complications, 

what program should I 

join? 

It is advised that you consult a 

physician before participating 

in any physical activity. You 

should disclose your health 

condition and any medical 

gold’s gym 

gym rules & FAQs 

complications with a fitness 

trainer. 

Our trainers will develop a program 

to strengthen your body 

with these in mind. In case you 

need to rest after starting our 

membership, we can offer up to 

2 months added to your membership 

upon presentation and 

verification of medical 

documents. 

How much time will I need to 

work out? 

We have work out plans to fit 

your schedule. Training sessions 

start in 30 minute increments. 

How can our company get a 

corporate account? 

Send your company details to 

management@goldsgym.com. 

ph for an assessment 

Can a member train another 

member? Or bring in his own 

personal trainer? 

Gold’s Gym reserves the right to 

all personal training at our club 

facility. Under no circumstances 

is any member allowed to train 

another member. Members may 

bring their own PT provided 

they have made a previous 

agreement with the Fitness 

Manager and agree to pay a 

corkage fee. 

PERSONAL 

TRAINING 

DEPARTMENT 

Program Guide: 

1. RIP 60 

>RIP 60 stands for Rotation is Power. It is a type 

of suspension training training that uses body 

weight as the resistance. This program is great 

for both beginners and advance gym goers alike. 

It is a very versatile equipment that can train 

multiple muscles groups at one time. Best of all, 

it allows the body to rotate which is the key in 

releasing power. 

2. RAPID FIT 

> Rapid fit is a type of circuit training program 

which uses three different pieces of equipment: 

the dual cable cross for strength, the incline 

trainer for cardio and fat burning, and the vibration 

trainer for recovery and flexibility. It promises 

to burn 600-900 calories in just 30 minutes. 

Rapid fit is available in Acropolis, Alabang, Bay 

Area, BGC and Sheridan. 

3. TEAM PHYSIQUE 

> Looking for a program with a small group? 

Team Physique is a small group training program 

that can be done with friends, officemates or 

gym buddies. It is an exciting, fun and rewarding 

workout that uses both machines and body 

weight. 

4. CIRCUIT TRAINING 

> Circuit training is a type of training that combines 

endurance and strength. It is a whole body 

training program that can burn many calories 

and fat. Imagine doing a cardio workout and lifting 

weights at the same time. It is a fun workout, 

using different types of equipment that would 

suit both beginners and advanced gym goers. 

5. 30 MINUTE BLAST 

> For those who are busy or for those who want 

to workout during their lunch breaks, the 30 minute 

blast is a great way to maximize your workout. 

This consists of a 5 minute warm-up, 20 minute 

workout and a 5 minute cool-down. 

6. HIIT TRAINING 

> High Intensity Interval Training or HIIT for short 

is a special program for those looking to break 

their plateaus or for those looking for a challenging 

workout that is sure to break them past their 

limits. HIIT can be used for almost all types of 

equipment including cardio machines and body 

weight. It is the best way to burn the most calories 

and torch that fat away. This class however is 

for advanced gym goers only. 

7. REHAB 

> Our Fitness Department consists of a diverse 

yet highly qualified team of trainers including 

Physical Therapists. So if you are looking for 

someone to help you get past that injury or 

strengthen a body part, our team can help bring 

you back in tip top shape. 

8. SPORTS CONDITIONING 

> Participating in sports is a great way to test 

one’s fitness level. Participation in sports can 

unlock one’s potential and talent. Our team of 

Personal Trainers can develop sport specific 

skills such as: power, agility, coordination, balance, 

reaction time and speed. Unlock the athlete 

in you by availing of our sports conditioning 

training. 

THIS Photograph IS A PAID ADVERTISEMENT by NAME HERE BY GOLD’S GYM PHILIPPINES. 

SHAPE.COM DECEMBER OCTOBER 2015 2016 101 63

SHAPE_DECEMBER_2016

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