SHAPE_OCTOBER_2016

Erich 

Gonzales 

“Healthier 

and 

happier!” 

® 

PHILIPPINES 

& 

Beauty 

style 

update 

Look great 

on the go 

Build a 

strong, 

lean body 

One workout that 

burns and firms 

0 

Moves 

for a 

toned 

core 

26 

New 

ways 

to eat 

healthy 

Flat 

Abs 

At any 

age 

October 2016 

P150.00

contents 

STAR FASHI O N 

Gray bralette and 

leggings, H&M Rio Collection. 

Denim shirt, H&M. 

2 OCTOBER 2016 SHAPE.COM 

Photograph by RAYMOND SALDAÑA

RETAIL: 

• BONIFACIO HIGH STREET • SM MEGAMALL • UP TOWN CENTER 

TRINOMA • AYALA CENTER CEBU • SELECT OLYMPIC VILLAGE 

TOBYS SPORTS ROYAL SPORTING HOUSE RUSTANS 

SILVER ICON ZAMBOANGA KICKSFACTORY CDO 

NAIA TERMINAL 3 DUTY FREE FIESTA MALL 

www.underarmour.com.ph 

UnderArmourSEA 

underarmourph

contents 

Cover Stories 

10/ 26 New ways to 

eat healthy 

12/ Beauty & style 

update: Look great 

on the go 

23/ Flat Abs at any age! 

35/ Erich Gonzales: 

“Healthier and 

happier” 

40/ 10 Moves for 

a toned core 

55/ Build a strong, lean 

body: One workout 

that burns and 

firms 

Workouts 

18/ When to bail on 

your workout 

20/ Supercharge 

your stride: 

13 fixes for 

happier feet 

23/ Flat abs 

at any age 

40/ Flat abs, carved 

core, tight legs: 

One workout 

does it all 

55/ Body Shop: 

Get lean 

and strong 

Beauty&Style 

12/ Find your edge: 

Wear fall’s 

makeup trends 

gorgeously 

Food&Nutrition 

26/ Empower Lunch: 

Just add water 

28/ Control 

your raging 

postexercise 

hunger 

48/ Brunch, barbecue 

style: 

5 grill recipes 

Motivation 

&Inspiration 

6/ Socialize! 

7/ Letter from 

the editor 

9/ You Right 

Now:Tips to 

boost your 

mind, body, 

and beauty 

30/ Optimism: 

Harness its 

real magic 

Weight Loss 

10/ Nutrition 

Right Now! 

32/ I Did it! 

Hilary Isaac 

On our cover 

Photograph by Raymond Saldaña. 

Hair byJohn Valle. Makeup byRobbie Piñera. 

Styling by Sidney Yap. 

On Erich (cover): Printed sports bra, 

Pure (available at Aura Athletica) 

Denim skirt, H&M 

This page: Yellow Sports bra, Nike 

(available at Planet Sports) 

Denim Jumper, H&M. 

4 OCTOBER 2016 SHAPE.COM

#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 

STRONGER 

AS A 

COUPLE 

Real-life flames Daniel and 

Erich prove that couples that 

sweat together stay together. 

VEGAN RAW BROWNIES 

Try out these fast, simple, raw vegan brownies for the lazy health nut. 

Studded with raw walnuts and cacao nibs, this snack will surely raise 

your energy during sleepy afternoons! Visit minimalistbaker.com for 

the recipe and pinterest.com/shape_ph for more yummy 

discoveries. 

@m_sunshinedizon @krayzietrayzie @karenibasco 

Thank you Gold’s Centris and to Kuya Anton 

#strongerwithgolds 

Find friends who will always have your back (bend) 

#backbend #namaste #friendswhoyoga #yogini 

#yogaaddicts #wheninmanila #stopdropandyoga 

#girlpower #strongerwithgolds 

Fitness is what Shape Magazine is all about. 

Thank you for featuring me on September’s 

issue @goldsgymphilippines @shape_ph. 

Don’t forget to grab your copies! 


THE TAKEAWAY 

Make a good mood last 

S 

Science says there’s a correlation between exercise and your mental well being. It’s no coincidence 

that busting out cardio or pumping iron boosts your mood. Breaking a sweat releases 

feel-good chemicals in your brain while reducing immune system chemicals that contribute to 

depression. 

Aside from the obvious body benefits, working out does wonders for your mind as well. Two inspiring 

Shape girls who absolutely agree are the lovely ladies we featured this month – actress Erich 

Gonzales for our cover feature and bikini athlete and super mom Hilary Isaac for I Did It. 

“Your body is a well-built machine and when you’re in good condition, you can cope with stress 

a lot better,” explains Hilary Isaac. “There’s a biochemical reaction that takes place in your body 

when you exercise. You are able to bring more blood and nutrients and oxygen to different parts of 

your body, which makes you feel good and positive overall,” she expounds. 

“When you are comfortable with your body, you are happier,” Erich Gonzales claims. “Being 

healthy and fit helps make us physically prepared to handle the exhaustion that comes with work,” 

she adds. 

So the next time you’re having a rough day at home or at 

work, take a few minutes off to work out. You’ll come back 

feeling energized and ready to take on anything. 

Sending lots of positive energy your way, 

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. 

Photograph by RAYMOND SALDAÑA SHAPE.COM OCTOBER 2016 7

Pick your pink 

There’s a shade for 

every skin tone in 

the new L’Oréal 

Paris Colour 

Riche Collection 

Exclusive La 

Vie En Rose 

($9 each, 

lorealparis 

usa.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 

BIANCA LOUISE GRAN, JOHN MARVIN TEJADA 

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. 1 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. 

Claire Benoist. Styling by Alma Melendez 


Incorporating Fitness Magazine

* 

you rightn w 

Photo courtesy of Bigstockphotos Contributor Wavebreak Media Ltd 

HIIT it your way 

JJUST WHEN YOU THOUGHT a four-minute Tabata drill was as micro as workouts get, now everyone 

is buzzing about the one-minute routine. Researchers from McMaster University in Canada, who have 

spent the past decade tinkering with the timing of HIIT sessions to measure their potency, recently 

found that one minute of intense work—three 20-second all-out sprints alternated with two-minute 

recoveries—is as effective as 45 minutes of steady cardio in boosting your cardiovascular fitness. So have 

they finally found the HIIT recipe that delivers the biggest body payoff in record time? “There actually isn’t 

a single best way to do intervals,” says lead study author Martin Gibala, Ph.D. “The variety is infinite with 

these routines, and that’s empowering.” His suggestion: Switch up the duration of your sprints from one 

workout to the next to throw your body a different challenge each time. 

MIX IT UP 

Each workout, 

tweak how long 

you whip those 

ropes for speed 

intervals. 

SHAPE.COM OCTOBER 2016 9

Red is the new green 

The latest nutrient-rich sips feature ingredients like beets, cherries, and 

tomatoes, which deliver some unique healthy-body benefits. Grab a ruby 

blend at your favorite juice shop, or check out one of these tasty store picks. 

Bolthouse Farms 1915 Cheribundi Tart 

Natalie’s Squeezed Fresh 

Beet Juice also includes Cherry Juice is high in Tomato Juice is 100 percent 

carrot, orange, and lemon anthocyanins, which fight 

tomatoes and lemon 

juices. Sip it preworkout— inflammation—a perk juice (no added salt or 

beet juice has been shown that can aid in post workout 

preservatives) and full of 

to boost muscle power. 

recovery. 

antioxidants, like lycopene. 

nutrition 

right now 

A hot 

new 

dog 

No fillers or faux meat 

here—that’s 

actually a 

jazzed-up 

carrot inside the 

bun. With its deep, 

smoky flavor, this 

plant-based dog 

is a great swap 

for the barbecue 

classic, says chef 

Lee Watson, 

the author of 

Peace & Parsnips. 

Cook up a batch 

and you’ll be 

hooked. 

Simmer 4 carrots in boiling water 

for 8 to 10 minutes, then shock 

them in ice water. While they simmer, 

stir together 4 tablespoons 

vegetable stock; 3 tablespoons 

tamari or soy sauce; 1 garlic clove, 

sliced; 1/2-inch piece of ginger, 

sliced; 2 tablespoons red or white 

wine vinegar; 2 teaspoons liquid 

smoke; and 3 teaspoons brown 

sugar. Pour this marinade over 

the cooled carrots and let sit 

overnight. When you’re ready to 

cook, put 1 teaspoon cooking oil 

in a pan over medium-high 

heat; add carrots and sauté 

for about 10 minutes, drizzling 

with marinade every few 

minutes and turning regularly. 

Pop ’em into buns, add your 

favorite toppings, and dig in. 

FARM-FRESH 

TAKEOUT 

Even if you don’t live near a 

farmers’ market, you can get 

the goods, thanks to these 

online services. 

For organic meat and 

sustainable seafood: 

Greensbury Market 

(greensbury.com) offers 

grass-fed beef, free-range 

chicken and pork, and 

responsibly fished 

or farmed seafood. 

For down-home treats: 

At Farm Star Living’s Harvest 

(farmstarliving 

shop.com), you can scoop 

up gourmet items, like fromscratch 

blondies and 

artisanal bacon. 

For in-season produce: 

Farmbox Direct 

(farmboxdirect.com) 

is like a cyber CSA: Starting 

at $39 per box, you get a 

weekly delivery of fresh 

local produce. 

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


Photographs by TED CAVANAUGH

health 

right now 

51% 

Percentage of Americans who 

say they shower in the a.m. 

If you have fall allergies, you 

may want to rinse off in the 

evening. Otherwise, all night 

long you’ll breathe in the 

pollen that accumulates on 

your body, leaving you 

miserable come morning. 

Shower at the end of the day 

and you can rest easy. 

SOURCE: AllerEase 

Right: Levi Brown/Trunk Archive 

Photo courtesy of Bigstockphotos Contributors HandmadePictures & Volokhatiuk 

Smarter 

nutrients 

Forty percent of adults hate swallowing pills, a survey by 

Harris Interactive found. So they may skip multivitamins. 

Thanks to the latest twist on vitamins, you have options. 

Gummies An update 

on the chalky cartoonshaped 

chewables you 

took as a kid, Smarty 

Pants Adult Vitamins 

(from $16, target.com) 

come in three flavors and 

have no artificial sweeteners 

or preservatives. 

Sprays In addition 

to a multi and vitamins 

D and B 12 , Instavit oral 

spray supplements 

($16 each, instavit.com) 

also offer caffeine and 

melatonin spritzes 

to wake you up or wind 

you down. 

Patches Some nutrients, 

including vitamin D, 

are actually absorbed 

better when applied 

directly to the skin via a 

patch—like the PatchMD 

(from $20, patchmd.com)— 

than when they’re taken 

orally. 

Kick your 

plastic habit 

Plastic food containers and bottles may 

have lost the BPA—a toxin that has been 

shown to mess with your hormone levels— 

but its replacement, bisphenol S (BPS), 

might be equally bad news. In a recent 

study in the journal Endocrinology, 

researchers exposed certain cells in the 

body, called preadipocytes, to different 

concentrations of BPS. Even the smallest 

amounts of the chemical encouraged 

preadipocytes to become fat cells. Play it 

safe by packing your eats in stainless steel, 

glass, or stoneware options, like these 

Le Creuset Storage Canisters (from $25, 

lecreuset.com), which can safely go into 

the freezer, oven, or microwave. 


look 

great 

beauty & style playbook 

POWER PLAY 

Turn the page 

for our pros’ 

tips and put your 

game face on. 

Find your edge 

One big move— 

rich lips, intense 

eyes, strong 

cheekbones, 

or major 

lashes—is 

strong, gorgeous, 

and powerful. 

Advantage, you. 

By CHERYL KRAMER KAYE 

Styling by Alma Melendez 


Photographs by CLAIRE BENOIST

eauty playbook 

Black, smudgy eyes 

This devil-may-care makeup look is undeniably sexy and surprisingly easy to pull off. “Usually makeup 

artists insist that you painstakingly draw your eyeliner close to the lash line; now you can freehand 

it, then smudge it into your top and lower lash lines with a finger,” celebrity makeup artist Mally Roncal 

says. Eyeliner pencils and gels have just the right amount of sheen for this, but avoid anything with 

shimmer or glitter, says Lori Taylor Davis, Smashbox global pro lead artist. “Save that for the holidays.” 

Heighten the impact 

with: Peachy cheeks 

and lips The rest of your 

face should be very feminine, 

says Roncal, who recommends 

a pop of peach on the apples 

of your cheeks and a glossy lip. 

Try Laura Geller Baked Gelato 

Swirl Illuminator in Peach Glow 

($26, ulta.com) and Clarins 

Instant Light Natural Lip 

Perfector In Orange Shimmer 

($25, clarins.com). 

Previous page 

Dark, matte lips 

The season’s new purple, oxblood, and nearly 

black lipsticks bring on a sexy, tough-chick 

chic. But don’t fear the dark side—mastering 

a bold lip that stays captivatingly precise is 

easier than you think. “My secret to a flawless 

application is to put on the lipstick first, then 

use a same-shade or nude liner to clean up 

the lip line,” Roncal says. If you want a more 

intense look, stick with a flat, matte finish, or 

you can tone it down and make it more natural 

with a semimatte, satin, or sheer version of 

a vampy shade. 

Heighten the impact 

with: Luminous skin 

“First, invest in a good concealer,” 

says Taylor Davis, 

“because the rest of your 

face should basically be 

bare.” Go with a long-lasting 

stick formula like Amazing 

Cosmetics Perfection Stick 

($23, amazingcosmetics.com), 

and dab it under your eyes and 

on any blemishes. Then, on 

top of the concealer, apply an 

allover foundation that has 

a reflective, radiant quality to 

balance the matteness of the 

lips. Try Mally Face Defender 

BB Cream Foundation ($45, 

mallybeauty.com) to get just 

the right wattage. Done. 

From left: L’Oréal Paris 

Voluminous Smoldering 

Eyeliner in Gray ($9, drugstores). 

CoverGirl Perfect 

Blend Pencil in Charcoal 

($5, drugstores). NYC New 

York Color Show Time 

Velvet Eyeliner in Black 

Velvet ($2, drugstores). 

Wet N Wild Color Icon 

Kohl Liner Pencil in Baby’s 

Got Black ($1, drugstores). 



1 

Heighten the 

impact with: 

Defined brows 

“Full, finished brows 

are a subtle way to 

look polished, professional, 

and in 

control,” Taylor Davis 

explains. To get yours 

into shape, grab 

a matte brow pencil 

like Touch in Sol 

Brow Expert Bar ($17, 

urbanoutfitters.com), 

but don’t draw over 

your entire brows. 

“That’s what makes 

them look superfake,” 

Roncal says. “Just 

fill in sparse areas 

with a light, feathery 

stroke so you have 

strong brows that 

don’t look painted on.” 

4 

Shimmery 

chiseled 

cheeks 

High, prominent cheekbones 

have long been a symbol of 

strength and beauty, and the 

demand for them is growing— 

contouring kits are everywhere. 

But Roncal prefers to 

accent your bone structure 

with contouring’s less complicated 

counterpart: highlighting. 

“Highlighting warms up 

your skin and makes you look 

younger,” Roncal says. Apply 

powder across lids and around 

the outer corners to cheekbones 

to illuminate the whole 

area. 

3 

1/Dior Diorskin Nude Air 

Luminizer Powder ($56, 

dior.com). 2/Honest Beauty 

Contour + Highlight Kit 

($34, honestbeauty.com). 

3/Bobbi Brown Highlighting 

Powder in Afternoon Glow 

($46, bobbibrowncosmetics 

.com). 4/Essence Pure Nude 

Highlighter ($5, ulta.com). 

2 

“Highlighting 

is your one-stop 

shop for lifting 

your face,” says 

Mally Roncal. 



Heighten the impact with: 

Sheer, moist lips 

“You want major lashes like these 

to stand out, so your lips should 

be less flashy and more natural,” 

Taylor Davis says. “Any lip color 

should be sheer with some sheen.” 

Tinted lip balms, like Burt’s Bees 

Tinted Lip Balm in Pink Blossom 

($5, burtsbees.com) and Estée 

Edit Cocobalm in Coco Blush ($22, 

sephora.com) fill the bill perfectly. 

Thick, 

fluttery 

lashes 

“Long, lush lashes give you 

movie-star swagger,” Roncal 

says. To create this dramatic 

look, you need to approach 

the application differently: 

“Instead of pulling the 

mascara brush out toward 

your ear, redirect the lashes 

toward the bridge of your 

nose,” Roncal says. “It’ll 

make them slowly fan out for 

an eye-opening effect.” 

“Density at the 

base of your lashes 

is like automatic 

eyeliner,” explains 

Lori Taylor Davis. 

Clockwise from top: 

Sephora Collection Lash Craft 

Mascara Length & Volume ($12, 

sephora.com). Clinique Lash Power 

Flutter-to-Full Mascara ($23, 

clinique.com). Physicians Formula Eye 

Booster Instant Doll Lash Extension 

Kit ($15 for both wands, drugstores). 


eauty guru 

Three burning questions 

for The Zen Institute's 

Dr. Mary Jane Torres 

By CAITY ROXAS 

Q & A 

“What is stem cell 

therapy” 

Stem cells are one of the 

human body’s master cells, with 

the ability to grow into any one of 

the body’s more than 200 cell 

types. Stem cells contribute to 

the body’s ability to renew and 

repair its tissues. Unlike mature 

cells, which are permanently 

committed to their fate, stem cells 

can both renew themselves as 

well as create new cells of whatever 

tissue they belong to. 

Stem cell therapy helps 

promote the reparative response 

of diseased, dysfunctional or 

injured tissue using stem cells or 

their derivatives. 

Combining science and 

technology, The Zen Institute 

redefines stem cell therapy, to 

make it work safely and 

effectively to every patient. 

“How does stem cell 

therapy work” 

The therapy makes use of soft, 

natural tissue filler in many different 

procedures, including breast, 

buttocks, and lips augmentation 

and many others. This has many 

benefits: increasing cell lifespan, 

hormone production, energy, 

stamina and libido; improving 

immune system, function of organs, 

metabolism, muscle and joint function 

and skin, hair and nails texture. 

“How beneficial is stem 

cell therapy" 

The stem cell therapy puts into 

use the cells of the patient’s own 

body and hence the risk of rejection 

can be reduced because the cells 

belong to the same human body. It 

can treat a number of conditions like 

Parkinson’s disease, spinal cord 

injuries, Alzheimer’s disease, 

schizophrenia, cancer, diabetes and 

many others. 

ABOUT OUR EXPERT! 

Dr. Mary Jane "MJ" Torres, 

MD is the owner and head 

doctor of The Zen Institute. 

She specializes in 

non-surgical facial contour & 

lift with special training in 

platelet rich plasma and 

power cell lift, body sculpt 

with weight management, 

and evidence-based anti 

aging treatment. 

The Zen 

Institute 

QUEZON CITY 

BRANCH 

No. 69 Scout Rallos St., 

Brgy. Sacred Heart, 

Tomas Morato, 

Quezon City 

Telephone No: 

(+632) 441 1712 / 

412 2528 

Mobile No: 

(+63) 917 532 8992 

GLOBAL CITY BRANCH 

G/F Bonifacio 

Technology Center, 31st 

St. corner 2nd Avenue, 

Bonifacio Global City, 

Taguig 

Telephone No: 

(+632) 856 2027-28 

Mobile No: 

(+63) 917 502 7701 


THE ZEN 

INSTITUTE 

AD

When to bail 

on your 

workout 

Exercising is 

a great idea most 

of the time, but 

there are 

exceptions 

when it’s better 

to play your 

get-out-of-gym 

card. Let our 

expert guide 

help you decide. 

By SARA ANGLE 

You’re way 

overcaffeinated 

GIVE YOURSELF A PASS 

Although having some caffeine 

in your system before a workout 

may improve your athletic 

performance—the chemical 

can stimulate your central nervous 

system to give you more 

juice—when you’re overcaffeinated, 

you may feel dizzy, 

jittery, or nervous or even 

experience some stomach 

problems. Add in exercise and 

those symptoms can become 

exacerbated, explains Edward 

Ryan, Ph.D., an assistant professor 

of exercise science at 

Chatham University. Plus, 

GO WITH YOUR GUT 

Everyone tolerates caffeine 

and food differently 

during exercise. Golden rule? 

If you feel bad, stop. 

being hopped-up on caffeine 

may actually impair your recovery 

during high-intensity exercise, 

because your heart rate 

isn’t slowing to its usual recovery 

level during rest intervals. 

Instead of revving your body on 

high, head out for a stroll, keeping 

your heart rate below 

60 percent of your max effort. 

You won’t be able to walk off 

the physical jitters—burn ing 

calories won’t help your body 

metabolize the caffeine any 

faster—but moving at that easy 

pace will at least give you a hit 

of mental calm. 

Photo courtesy of Bigstockphotos Contributor Dirima. 


sweat smarter 

Photo courtesy of Bigstockphotos Contributor Dirima. 

Your stomach is 

empty, or you just 

ate a huge meal 

SWEAT IT OUT Unless you 

typically experience stomach 

cramping, light-headedness, 

or nausea when working out 

on an empty or a full stomach, 

exercise can actually benefit 

you, says Brittany R. Allman, 

a sports nutritionist at Florida 

State University. “We have 

enough stores of energy to last 

us through a workout, even 

without food in the tank,” she 

says. “And running on empty 

may actually help you burn 

more fat.” That’s because when 

you exercise, if there are no 

carbs readily available for your 

body to burn, it turns to its muscle 

glycogen (the stored form of 

carbohydrates) and its fat 

stores to use as energy. (The 

jury is still out on whether fasting 

before a workout saps your 

energy; some research says 

yes, some says no.) On the flip 

side, when you’re fully fueled, 

exercising can improve digestion 

by helping your body move 

food from the stomach to the 

intestines, Allman says. So if 

you can deal, start burning off 

that pie. 

What’s optimal for workout 

fuel? Having 150 to 300 calories 

one to two hours before your 

session. Make it a combo 

of carbs for quick energy and a 

little protein to help prevent 

muscle breakdown. A banana 

and two tablespoons of peanut 

butter should do the trick. 

You have a job 

interview or 

a presentation 

in a few hours 

SQUEEZE IN A WORKOUT 

For people who exercise regularly, 

doing it the morning 

of a big task can improve your 

memory and lower your stress 

levels, according to research 

in the journal Neuroscience. 

After one month of brisk walking 

or jogging four times a week 

for 30 minutes, those who also 

exercised the morning of a 

series of mental tests performed 

better than the habitual 

exercisers who skipped their 

a.m. workout. “Exercise can 

help with cognition by increasing 

the levels of brain-derived 

neurotrophic factor, a protein 

that supports the growth of 

new brain cells,” says lead study 

author David J. Bucci, Ph.D., 

a professor of psychological 

and brain sciences at 

Dartmouth College. And the 

more aerobic, the greater the 

impact. 

You did CrossFit 

today, but your 

friend invited you to 

take a boot camp 

class tomorrow 

morning 

SKIP IT Depending on the 

WOD that day, you may have 

temporarily tapped out your 

muscles for more heavy lifting 

so soon. After a tough resistance 

workout, your muscles 

need 24 to 72 hours to repair 

tiny micro tears and to add the 

proper amount of amino acids 

needed to increase your 

strength, says Michele Olson, 

Ph.D., a professor of exercise 

science at Auburn University 

at Montgomery. You may 

be doing more damage to the 

muscle if it hasn’t had time 

to heal, and your performance 

may be compromised, setting 

you up for injury. Instead of 

boot camp, do a moderate cardio 

workout like a 30-minute 

run, which will increase circulation 

to your muscles while 

giving them a break from doing 

reps, Olson says. Keep in mind, 

though, that if your CrossFit 

workout hit only your upper 

body, it’s fine to do a lowerbody 

strength workout the 

morning after, or vice versa. 

You’re mentally 

exhausted after 

putting in long 

hours at the office 

LACE UP When your brain is 

fatigued, your body is still physiologically 

capable of working 

at its maximum capacity, 

according to research at the 

Université de Bourgogne in 

France. The caveat: “While you 

can still lift the same amount 

of weight and run at the same 

top speed when you’re mentally 

tired, the difference is 

that endurance exercise will 

actually feel harder, thereby 

reducing your performance,” 

A short 

brisk walk 

could have 

cognitive 

benefits that 

help you ace 

an interview 

or deliver 

a flawless 

speech. 

says researcher Benjamin 

Pageaux. That’s not necessarily 

a bad thing, he adds. Training 

when you’re feeling burnedout 

might actually toughen you 

up in the long run, so you can 

better resist the desire to slow 

down during your next race, 

Pageaux says. 

You have really 

bad cramps 

HIT THE GYM Exercise can 

minimize monthly cramps, 

so much so that you may not 

feel the need to pop that 

OTC pain reliever, says Pinar 

H. Kodaman, M.D., Ph.D., 

an assistant professor of 

obstetrics, gynecology, and 

reproductive services at Yale 

University School of Medicine. 

When you exercise, the production 

of prostaglandins— 

cramp-inducing inflammatory 

chemicals released in the uterus 

during menstruation—is 

suppressed. To best net the 

effect, go with cardio, like 

running or cycling, she 

suggests. 


un into shape 

Supercharge 

your stride 

Happy feet will 

make you a 

happier runner— 

and chances are, 

yours could use 

a tune-up. Follow 

these simple 

techniques and 

TLC tips to go 

longer and 

stronger. 

By SARA ANGLE 

YYou probably don’t realize it as you’re running, 

but your feet are pounding the pavement 

some 1,000 times per mile and taking 

a bit of a beating—a force of two to four times 

your body weight with each foot strike. No 

wonder up to 79 percent of runners experience 

some kind of foot injury each year, 

according to research in the British Journal 

of Sports Medicine. 

“There are a large number of sensory nerve 

fibers in your feet,” explains Luke Bongiorno, 

the managing clinical director at Orthology, 

INSIDER’S GUIDE 

Taking a new look at 

your feet—from the 

way you lace your 

sneakers to how you 

land—can boost your 

running efficiency. 

a physical therapy and sports medicine clinic 

in New York City. “If you don’t take care of your 

feet, you won’t properly stimulate those nerves, 

which can throw off your proprioception [the 

body’s ability to know where it is in space] 

and thus cause the wrong muscles to fire.” For 

example, during a run, when you push off your 

big toe, its nerves signal your body to activate 

your glute muscles; but if you are not able to get 

those feelings through your toe, the glutes won’t 

mobilize, and other, less powerful muscles will 

compensate. 

Photo courtesy of Bigstockphotos Contributor Ammentorp 


un into shape 

Keeping your feet in top 

running order takes some dedication, 

but the payoff is worth 

it. Whether you hit the treadmill, 

track, trail, or street, follow our 

expert advice. 

Strength-train your soles 

“When your feet are stronger, 

you’ll have better propulsion, 

which can help you run 

faster and more efficiently,” 

Bongiorno says. He recommends 

big-toe raises as you sit 

or stand to help strengthen the 

small, deep muscles of the foot 

that help control its running 

motion: With your feet placed 

firmly on the ground, try to 

lift just the big toes; do three sets 

of 10 on each foot, alternating 

sides. Then, before you go to bed, 

increase your arch strength by 

standing with your bare feet on 

the ground and pushing down 

through your heels and toes, pulling 

them closer together so that 

you’re lifting through the arches. 

Both of these drills are especially 

key for those who wear high heels 

on the regular, says Jackie Sutera, 

a podiatrist in New York City for 

Vionic Shoes. “Heels can cause 

painful inflammation in the arch, 

40% 

Percentage 

you’ll reduce 

blisters 

by when you 

cover high-rub 

spots on your 

feet with paper 

surgical tape. 

This drugstore 

find creates a 

slippery surface, 

which reduces 

the friction that 

causes blisters. 

SOURCE: Clinical Journal 

of Sport Medicine 

which can easily turn into plantar 

fasciitis,” she says. “They also 

shift all your weight to the ball 

of your foot and toes, which can 

pinch nerves there.” 

Rethink your sneaker type 

The theory used to be that 

runners with flat feet automatically 

looked for sneakers with 

extra arch support, that those 

with high arches sought out 

more cushioning, and that the 

rest would go for more pareddown 

sneaks. Then came a 

wave of research suggesting 

that all of us should take off 

the training wheels and try minimalist 

sneakers. “This older way 

of thinking just looked at people’s 

feet while they were standing,” 

says Geoffrey A. Gray, the 

founder of and head of research 

for Heeluxe, a company that 

specializes in scientific testing 

of footwear. “Now we look at 

people in motion to see how 

their foot interacts with a shoe.” 

(See “Which Shoe Is for You?” 

below, for the new rules on how 

to choose.) 

It boils down to this: According 

to the latest research, the 

best predictor for a good running 

no-slip socks 

Stance Plyo styles are designed 

for running, with elastic arch 

support that gives your feet an 

extrahugged feeling; a tab at 

the heel adds padding to help your 

sneakers fit snugly and reduce 

rubbing. ($15, stance.com) 

shoe is the comfort you experience 

when wearing it. A review 

in the British Journal of Sports 

Medicine concluded that simply 

choosing running shoes that were 

the most comfortable resulted 

in fewer injuries. “You should feel 

supported through the instep, or 

the top part of the arch, and feel 

as if the shoe disappears from the 

ball of the foot to the toes,”Gray 

says. You also want a snug fit at 

the navicular, or top of the foot 

by the ankle: Lace your sneakers 

up through the very top eyelets, 

which usually don’t come laced, 

he suggests. 

WHICH SHOE IS FOR YOU? Biomechanist Geoffrey A. Gray breaks down how to find your sole mate. 

Minimalist 

What it is: A barely cushioned, 

low- to no-rise running 

shoe that enables you to feel 

the ground better. 

Who it’s for: Runners who 

want to strengthen their feet 

and have a desire for a more 

flexible push-off or a faster 

pace (thanks to less drag). 

Maximalist 

What it is: A sneaker with 

a supersize midsole designed 

to provide extra cushioning 

for the feet and joints. 

Who it’s for: Anyone who 

wants softer landings, or slowpaced 

runners, who put in 

more foot strikes per mile than 

their speedy counterparts. 

Neutral 

What it is: The classic— 

a lightweight shoe with a 

slightly raised heel and a soft, 

flexible upper and midsole. 

Who it’s for: Most runners; 

those who don’t feel as 

if they need training wheels 

but want a substantial shoe. 

Stability 

What it is: A shoe with extra 

bolsters built into the midsole 

and upper side to limit the 

twisting movement of the foot. 

Who it’s for: Runners who feel 

foot fatigue as they increase 

their distance and/ 

or speed. 

Nike Free RN Flyknit 

($130, nike.com) 

Hoka One One Infinite 

($120, hokaoneone.com) 

ASICS FuzeX 

($110, asicsamerica.com) 

Mizuno Wave Catalyst 

($110, mizunousa.com) 


un into shape 

Be in the strike zone 

Where your foot hits the ground 

as you run can make all the difference 

in how your feet—and 

joints—feel postworkout. Heel 

strikers tend to have a higher 

risk of injury (for example, stress 

fractures and plantar fasciitis) 

as compared with forefoot strikers, 

a Harvard University study 

showed. Likewise, switching to 

a forefoot strike could reduce the 

stress on your knee, according to 

a study in Medicine & Science in 

Sports & Exercise. “Landing on 

your forefoot is naturally softer, 

because your calf helps to cushion 

the landing,” explains Irene 

S. Davis, Ph.D., the director of 

the Spaulding National Running 

Center at Harvard Medical School. 

But even if you can’t retrain 

yourself to land differently, it 

doesn’t mean you’re doomed to 

injury. When Harvard researchers 

studied a group of heel-striking 

recreational female runners, they 

discovered that those 

who had never been injured 

had one thing in common: They 

landed more softly than runners 

who had experienced injury. If 

you can actually hear your foot 

strike the ground when you run, 

you’re probably landing too hard, 

Davis says. Next time you run, 

better footing 

If a sneaker is more comfy with 

a special insole, go for it. Insoles by 

Superfeet can help perfect your fit 

($45 to $55, superfeet.com), but 

inserts designed to correct your 

alignment aren’t necessary, says 

Benno M. Nigg, Ph.D., a professor 

emeritus of biomechanics at the 

University of Calgary in Canada. 

adjust your form to see if you can 

make your strikes softer sounding, 

she advises. 

Pamper your soles 

Before your run, a dynamic warmup 

(high knees, walking lunges, 

butt kicks) will bring blood flow 

to your muscles, including the 

small ones in your feet, prepping 

your whole body to move 

more efficiently. After your run, 

gently massaging your feet for at 

least 10 minutes can prevent and 

alleviate foot pain and injury. It 

also stimulates the nerves of your 

feet, increasing your awareness 

of how your foot hits the ground, 

Bongiorno says. If you don’t have 

a dedicated foot-massage tool 

(see our “Get on the Ball” picks, 

above), a lacrosse ball will do the 

trick. While standing (or seated, 

for less pressure), roll the ball 

slowly along the arch and through 

the toes, stopping when you find 

a point of tension and resting on 

that spot as you take five slow, 

deep breaths. Another option? 

Freeze a water bottle, then use it 

to roll out your feet for five minutes 

postrun. 

Take a rest day 

Just like the muscle and bones 

in your limbs, those in your feet 

need time to recoup, says Dennis 

Cardone, the chief of primary 

care sports medicine for NYU 

Langone Medical Center. 

Avoiding two or more successive 

days of running is the 

best way to prevent overuse 

injuries, but if you’re training for 

a race, make sure to work in at 

least one recovery day and crosstrain 

on alternate days: Bike, swim, 

lift weights, do yoga—anything 

without jumps and jolts. And if 

you’re trying to up your mileage, 

do it gradually, increasing by 10 to 

20 percent each week, Cardone 

notes. 

Also, give your go-to pair 

of sneaks a time-out. “The 

foam in your shoes becomes 

FEET 

RELIEF 

Podiatrist Jackie 

Sutera tells you 

how to overcome 

these common 

runner bummers. 

Plantar fasciitis 

Inflammation and 

pain on the bottom 

of the heel and in 

the arch 

THE FIX Ice and 

massage your 

arch and heels, 

wear shoes with 

good arch support, 

and do calf 

stretches like the 

runner’s stretch: 

Stand facing a wall 

three feet away 

with left foot 

staggered in front 

of right. Lean 

forward from 

ankles and press 

palms against wall 

at shoulder height; 

hold for 15 to 

20 seconds. 

Switch sides; 

repeat. 

Achilles tendin itis 

Inflammation, 

and pain in the 

tendon that 

attaches the calf 

muscle to the 

back of the heel 

THE FIX Wear 

a heel lift or a heel 

cup in your shoe, 

apply ice, and 

stretch your calf. 

Metatarsalgia 

Inflammation and 

pain at the base 

of the toes and 

under the ball of 

the foot 

THE FIX Add a 

cushioned insert 

to any shoes that 

aren’t well 

padded. Ice and 

light massage 

help, too. 

get on the ball 

For deep pressure: The TriggerPoint 

MBX Massage Ball, above, isolates specific 

spots. ($20, tptherapy.com) 

For everyday aches: The nubbly 

Gaiam Restore Ultimate Foot 

Massager relieves tightness. ($7, 

gaiam.com) 

For a custom rub: The Sklz Adjustable 

Massage Roller lets you rearrange its 

massaging balls for just-right pressure. 

($40, sklz.com) 

compacted as you run, then 

it slowly rebounds to its normal 

height after your workout,” Gray 

explains. “The recovery period 

varies for each shoe and depends 

on how much you weigh and how 

fast you run, but the more time 

between your runs, the more the 

foam rebounds.” If you do run on 

back-to-back days, keep two 

pairs of the same-style sneakers 

so you can swap them out. 

Retread every 425 miles 

Your rate of impact begins to 

increase dramatically when a running 

shoe reaches the 

425-mile mark, regardless of the 

brand, according to data from 

Milestone Sports, a sports technology 

company. “The goal is to 

replace your shoes before you 

start feeling aches,” says Bennett 

Grimes, a product-line manager 

of footwear at Brooks Running. 

The cushioning is usually the first 

thing to break down, because 

midsoles are designed to absorb 

shock and protect the body, he 

says. If you have an older pair of 

running shoes that you haven’t 

your tracked mileage on, you can 

also look at the tread. “If there is 

any wear and tear on the tread, 

it’s time to replace them,” Grimes 

advises. 


the belly shrink 

Photo courtesy of Bigstockphotos Contributor Ammentorp 

Flat abs at any age 

There are ways to 

overcome hormone 

shifts and 

metabolism dips to 

shrink ab fat. 

Just follow this 

expert guide 

to getting 

your best belly 

in your 

twenties, 

thirties, 

and forties. 

By LESLEY ROTCHFORD 

WHEN YOU’RE IN YOUR . . . 

In theory, these should be flat-ab 

glory years. Though your metabolism 

starts to drop by 1 to 2 percent 

20s 

when you cross from your teens 

into your twenties (that means, 

if you’re burning 2,500 calories 

a day in your teens, you’ll burn 

25 to 50 fewer calories a day in your 

twenties, which is why most people 

gain an average of 1.2 pounds per 

year at this age), it’s still high, says 

endocrinologist Scott Isaacs, M.D., 

the author of Hormonal Balance. 

You’re also continuing to churn 

out large amounts of hormones, 

like estrogen (this peaks in your 

late teens or early twenties), which 

guides your body to store fat in the 

hips, butt, and breasts instead of 

the midsection, and 



growth hormone, which releases 

fat from its stores in the body so it 

can be delivered to your muscles 

for energy, Dr. Isaacs says. Still, 

even with all this in your favor, 

four years of keg parties and latenight 

pizza may have left you with 

a post grad gut, and those poor 

eating and drinking habits have 

a tendency to linger just about as 

long as your student loan payments. 

“After graduation, people 

tend to spend more time sitting at 

a desk, and this sedentary lifestyle 

can lead to more weight gain, 

especially if you’re still drinking a lot 

and not keeping close tabs on your 

diet,” Dr. Isaacs explains. 

This is particularly true if you 

consume a lot of carbs. A recent 

study in the Journal of Nutrition 

revealed that large amounts of 

processed carbs (the highercarb 

participants in the study 

were eating 55 percent carbs, 

18 percent protein, and 27 

percent fat) raise the body’s 

level of insulin, which prevents 

fat from being unlocked from 

abdominal fat stores and 

burned off. Another factor: 

“Many twentysomethings 

haven’t hit their fitness stride 

yet; they’re doing too much 

steady-state cardio and not 

enough strength training 

and cranking out old-school 

crunches, a particularly ineffective 

combination for chipping 

away at belly fat,” says 

Holly Perkins, a strength-andconditioning 

specialist and 

the author of Lift to Get Lean. 

Flat-ab fix Start by shifting 

your eating habits away 

from college carbo-loading. 

“Help keep insulin at a healthy 

level by following a moderatecarb 

diet, in which most of your 

carbs come from nutritious 

unprocessed sources like whole 

grains, beans, fruits, and vegetables,” 

says nutritionist 

Lisa Young, Ph.D., the author 

of The Portion Teller. The participants 

in the Journal of Nutrition 

Trade 

some 

steady 

cardio for 

a few HIIT 

sessions 

to burn 

ab fat, 

plus lift 

and plank 

to keep 

it tight. 

study who were given a moderately 

low-carb diet (43 percent 

carbs, 18 percent protein, and 

39 percent fat) lost 11 percent of 

their abdominal fat after eight 

weeks, compared with those on a 

low-fat, higher-carb diet, who 

lost only 1 percent ab fat. 

And because the goal is to 

burn flab, you need to choose 

calorie-incinerating workouts. 

“It’s important to incorporate 

steady-state cardio, interval training, 

and strength training,” Perkins 

says. She recommends doing two 

35- to 40-minute steady-state 

cardio sessions a week at a pace 

that’s about a 7 out of 10 on the 

intensity scale; two 30-minute 

interval workouts (go for two 

minutes at moderate intensity 

followed by two minutes at an 

almost-all-out pace) to maximize 

growth-hormone secretion 


For many women, their thirties are the time 

to have babies. Pregnancy can cause your 

rectus abdominis muscles (your frontand-center 

six-pack muscles) to stretch to 

the point of separation, a painless condition 

called diastasis recti, which Brazilian 

researchers found affected 68 percent of 

women above the belly button and 32 percent 

below, when measured at up to eight 

weeks postpartum. “The muscles 

usually move back together on their own,” 

says Mary Jane Minkin, M.D., a clinical 

professor of obstetrics, gynecology, and 

reproductive sciences at the Yale School of 

Medicine. 

“In extreme cases, surgery may 

be needed to repair the separation.” 

Otherwise, you’re probably just dealing 

with some leftover fat and ab muscles that 

became stretched out during pregnancy. 

That doesn’t mean they can’t snap right 

back, but it takes some effort. Luckily, you 

still have a respectable metabolism in your 

thirties. While it drops another 1 to 2 percent 

from the first small dip in your twenties 

during this decade, that’s not really going 

to catch up to you for another decade or 

30s 

so. Estrogen levels can start to drop for 

and fat burning; and two days 

of strength training to build lean 

muscle mass, which ups your 

calorie burn. Any type of strength 

training will be effective, as long 

as the program gets progressively 

harder (more weight, more reps) 

so that you continue to challenge 

your body. If you’re not up for 

sweating six days a week, you can 

double up and do the strength 

training on your cardio or interval 

days. “Twentysomethings still 

have metabolism and hormones 

on their side, so they just need 

to develop a definitive fitness 

strategy that includes a balance 

of cardio and strength training 

to kick-start their burn and firm,” 

Perkins says. 

some women in the late thirties as fertility 

diminishes, but less estrogen isn’t an issue 

until you are well into your forties. And you 

can still cash in on your growth hormone 

production for now too. 

Flat-ab fix Getting your prebaby belly 

back requires a two-pronged approach: 

You need to melt the flab that’s covering 

your abs and strengthen your stretchedout 

muscles. Trainer Sara Haley, the creator 

of the Expecting More pre- and postnatal 

exercise DVD programs, suggests the following 

time-saving high-intensity routine, 

which has you moving fast enough to keep 

your heart rate up to torch calories and 

incorporates moves designed to tone and 

tighten your whole core; these exercises 

are safe for those with diastasis recti, as 

long as it’s not severe. After warming up, do 

each of the following moves for one minute: 

high knees (run in place), plank squats 

(start in a plank, then jump feet forward 

and pop up into a squat), knee repeaters 

(get into a low lunge, clasp hands over your 

head, and bring your back knee up to your 

chest while simultaneously bringing your 

hands down to meet the knee; do one 

minute per leg), and dead bugs (lie faceup 

on the floor with your legs raised, knees 



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; 

conversation 

requires 

quite a bit 

of effort. 

7 Difficult; 

conversation 

requires a lot 

of effort. 

8 Very 

difficult; 

conversation 

requires 

maximum 

effort. 

9, 10 Peak effort; 

no-talking 

zone. 

bent at a 90-degree angle, arms raised toward 

ceiling, and flex your feet as if you’re pushing 

something away with them while focusing on 

pulling your belly button into your spine). Rest 

for one minute, then repeat the circuit two more 

times; cool down. As much as you may want to 

throw a crunch into the bunch, don’t. “Crunching 

and twisting movements can make any separation 

worse because they repeatedly open and 

close the abdominal muscles,” Haley says. 

And while juggling work, kids, and a relationship 

doesn’t leave a lot of time for slumber, 

make sure you get as much shut-eye as you 

can (shoot for seven to nine hours per night), 

because sleep deprivation jacks your level of 

the stress hormone cortisol, which encourages 

ab-fat storage. If you have kids keeping you up 

at night, sneak in an afternoon snooze. A Penn 

State study found that a two-hour afternoon nap 

40s 

people can lose as much as 8 percent of their 

calorie-burning muscle mass from age 40 to 

50 if they haven’t been taking preventive steps— 

but growth hormone is also dwindling (one 

University of Virginia study found that there’s 

about half as much at 45 as there is at 25). 

Flat-ab fix There’s not much you can 

do on your own about the loss of estrogen, 

but a surefire way to boost growth hormone 

is to go hard at the gym. “Moderate- to highintensity 

programs with multiple sets, 

high reps, short rest intervals, and exercises 

that target multiple large muscle groups 

at one time produce substantial acute 

growth hormone responses,” says Nicholas 

Ratamess, Ph.D., a professor of health 

and exercise science at the College of New 

Jersey, who suggests working out intensely 

at least three times a week for 30 minutes. 

A review of research in the Journal of Applied 

Physiology found that in 25- to 43-yearold 

women, regular high-intensity aerobic 

exercise resulted in a twofold increase of 

growth hormone release over 24 hours. 

As for muscle loss, it’s somewhat preventable. 

“If you’re staying physically active and lifting 

weights, you should be holding on to about 

the same muscle mass you had in your thirties,” 

Dr. Peeke says. Research in the journal Physician 

and Sportsmedicine suggests that cardio can 

also be effective at helping you pack on muscle 

or maintain it. The study found that intense aerobic 

exercise (running, biking, or swimming four 

can offset the effect that a bad night’s sleep can 

have on cortisol. “Even a short nap—if only for 

a half hour—may have a small beneficial effect,” 

Dr. Isaacs says. 


Levels of sex hormones, including estrogen, 

begin to dip at this age. “Until now, the estrogen 

receptors’ influence on fat deposition in 

the breasts, hips, and butt have been more 

powerful than the receptors controlling how 

much fat is stored inside and outside the abs. 

As estrogen declines in your forties, the receptors 

in the abdomen begin to exert more power, 

so you start to preferentially gain weight there,” 

says Pamela Peeke, M.D., the author of Fight 

Fat After Forty. Not only does metabolism 

drop by another 1 to 2 percent from when you 

were in your thirties—one study found that 

to five times a week) reduced muscle loss in athletes 

ages 40 and up, because regular exercise 

stimulates protein synthesis (repair and maintenance 

of muscle) and boosts muscle mass and 

strength. You can also help build and maintain 

muscle mass by eating 50 to 60 grams of highquality 

protein a day; a nice mix of sources could 

include a cup of cottage cheese, Greek yogurt, 

legumes, and a piece of fish or chicken. Finally, 

no need to get discouraged: Keep in mind that 

you can start reversing age-related ab issues at 

any time in life. “If you exercised in your twenties 

and thirties, your forties will be a breeze,” 

Dr. Peeke says. “The great news is that you can 

start in your forties and start seeing long-lasting 

results—it’s never too late.” 


SCAN TO GET 

THE LOOK! 

Download the free 

Love My Shape app 

and scan the page. 

Photo Credits TK Here 

Just 

add 

water 

T 

This quick and easy 

style of homemade 

soup is genius: Place 

vegetables, noodles 

or grains, protein, and 

seasonings in a glass 

jar, take it to work, 

stash it in the fridge, 

and at lunchtime add 

boiling water. The 

result is a hearty and 

healthy midday meal 

that’s ready in minutes. 

Elana Karp, the head 

chef for the mealkit 

company Plated 

and a coauthor of 

the new Plated cookbook, 

shares three 

versions you’ll want to 

spoon up. 

Moroccan 

Chickpea 

Soup 

Recipe on next page. 



SHAPE.COM Photographs SEPTEMBER by TED 2016 CAVANAUGH 128

empower lunch 

Moroccan 

Chickpea Soup 

1/2 cup couscous 

1/2 teaspoon vegetable 

bouillon paste 

1/8 teaspoon ground cumin 

2 tablespoons tomato sauce 

1/4 teaspoon harissa, or to taste 

1/4 cup thinly sliced Swiss chard 

1/4 cup shaved carrots 

1/4 cup chopped tomatoes 

1/2 cup canned chickpeas, rinsed 

and drained 

1 tablespoon low-fat plain Greek 

yogurt, for garnish (optional) 

1 tablespoon cilantro, for garnish 

(optional) 

Salt 

Black pepper 

1. Layer couscous, bouillon paste, 

cumin, tomato sauce, harissa, Swiss 

chard, carrots, tomatoes, and chickpeas 

in the jar. Pack yogurt and cilantro separately 

if using. 

2. When you’re ready to eat, fill jar to the 

top with boiling water. Stir carefully, 

cover, and let stand for 10 minutes or 

until couscous is tender. Season to taste 

with salt and pepper, and garnish with 

yogurt and cilantro if using. 

(491 calories) 

Lemony Orzo 

Chicken Soup 

1/2 cup cooked orzo 

1/2 cup roasted zucchini pieces 

(1/2 inch) 

1/2 cup shredded roast chicken, 

skin removed 

2 tablespoons chopped dill 

2 tablespoons chopped basil, 

plus 1 tablespoon thinly sliced 

for garnish (optional) 

1 lemon, halved 

1 tablespoon grated Parmesan, 

for garnish (optional) 

Salt 

Black pepper 

1. Layer orzo, zucchini, chicken, dill, 

and chopped basil in the jar. Squeeze 

lemon over ingredients and place 

juiced halves in jar, skin side up. Pack 

sliced basil and Parmesan separately 

if using. 

2. When you’re ready to eat, fill jar to 

the top with boiling water, being sure 

to fully cover lemons. Stir carefully, 

cover, and let stand for 2 minutes; 

remove lemon halves and discard. 

Season to taste with salt and pepper 

and garnish with sliced basil and 

Parmesan if using. 

(284 calories) 

Pack these 

soups in 

jars that hold 

about 

18 ounces. 

Spicy Curried 

Coconut Soup 

With Shrimp 

1 ounce rice vermicelli, broken 

into smaller pieces 

3 tablespoons coconut cream 

1/2 tablespoon red curry paste 

1 teaspoon grated ginger 

1/4 cup shredded carrots 

1/4 cup julienned red bell pepper 

1/2 cup cleaned, cooked, and 

roughly chopped shrimp 

4 roughly chopped Thai or 

regular basil leaves 

1 tablespoon crushed peanuts 

Salt 

1. Layer vermicelli, coconut cream, curry 

paste, ginger, carrots, bell pepper, and 

shrimp in the jar. Add basil and peanuts. 

2. When you’re ready to eat, fill jar to the 

top with boiling water. Stir carefully, 

cover, and let stand for 7 minutes or until 

noodles are tender. Season to taste with 

salt. (472 calories) 


weight loss 

Eat within 

an hour of 

exercising or 

you’ll tear 

into all the 

food you 

can get your 

hands on. 

Control your raging 

postexercise hunger 

You work out. Great. But then 

you’re ravenous. Which can 

make you frantically eat back the 

calories you burned. There are 

ways to prevent those hunger 

pangs though. Here’s the plan. 

By LISA HANEY 

I 

It’s the catch-22 of exercise. 

You sweat, burn off calories— 

and then want to inhale every 

single thing in sight. Sometimes 

your rampant appetite kicks in 

fairly soon after you finish your 

workout, but often it strikes 

hours later or even the next 

morning, says sports nutritionist 

Lauren Antonucci, R.D.N., 

the director of Nutrition Energy 

in New York City. 

In fact, studies show that 

most workouts actually make 

you less hungry at first. “During 

and right after exercise, the 

hunger hormone ghrelin is suppressed, 

while PYY, a satiety 

hormone, is elevated,” explains 

Barry Braun, Ph.D., the head 

of health and exercise science 

at Colorado State University. 

“But then your appetite comes 

back to get you at some point,” 

Antonucci says. That’s why 

you’re voracious the day after 

a long run. And, she adds, 

you’ll really notice this rebound 

effect whenever you amp 

up your routine, like training 

for a race or starting intense 

CrossFit sessions. 

Fortunately, you can make 

smart tweaks to your routine 

to prevent sabotaging all 

your efforts. Experts explain: 

28 OCTOBER 2016 SHAPE.COM Photograph by PETER ARDITO

weight loss 

Do HIIT three 

times a week 

Your body reacts to tough workouts 

by curbing hunger, possibly because 

exercise diverts blood from your gastrointestinal 

system so more can go 

to your muscles. This helps suppress 

ghrelin and slows the absorption of 

food from your intestines. It may also 

dampen the system of the brain that 

thinks of food as a reward, making 

snacks and meals seem less tasty. 

In a study published in Medicine & 

Science in Sports & Exercise, people 

who did three weekly 30- to 

45-minute HIIT sessions on a 

stationary bike ate about 120 calories 

less during their postworkout 

meals than those who pedaled 

continuously at a moderate pace. 

Turn any cardio session into a HIIT 

workout by alternating going hard for 

15 to 30 seconds and then easy 

for one to two minutes, says 

study coauthor Timothy Fairchild, 

Ph.D., a senior lecturer in exercise 

physiology at Murdoch University 

in Australia. On non-HIIT days, make 

sure your steady-state workouts are 

intense. Another study found that 

women who ran for an hour didn’t 

eat more than usual, but those who 

walked did. 

Bounce more, sit less 

The type of movement you do 

also affects hunger. In a study 

published in the journal Appetite, 

exercisers who jumped rope for 

30 minutes were less hungry for fatty 

foods afterward than those who 

spent that time cycling. Researchers 

theorize that the gut jiggling caused 

by jumping may lower the production 

of ghrelin. This also applies to 

running or any workout that bounces 

your belly. 

Stay on dry land 

Swimming may be less effective for 

weight loss than land-based workouts 

like running, possibly because 

it’s more likely to stimulate hunger. 

In a study at Loughborough 

University in England, exercisers 

experienced a boost in appetite 

after an hourlong swim workout. 

Previous research found that water 

temperature might be a factor; in one 

study, people consumed 44 percent 

more calories after exercising 

in a 68-degree pool than when they 

did the same workout in 91-degree 

water. If your pool isn’t heated, hop 

into a sauna or a hot shower afterward, 

says D. Enette Larson-Meyer, 

Ph.D., R.D.N., an associate professor 

of human nutrition and food at the 

University of Wyoming. This might 

be helpful after a cold run or a day of 

skiing too. 

Fill up on protein 

and healthy fat 

Eating protein after a workout helps 

your muscles recover, and because 

it’s so satiating, it also helps keep you 

from feeling ravenous six to eight 

hours later, Antonucci says. Healthy 

fat is filling and fights rebound hunger, 

too. Make sure you get both nutrients 

ASAP postworkout. (Try eggs 

and avocado for breakfast or chicken 

and veggies cooked in olive oil for 

dinner.) “If you don’t get the food you 

need within 30 to 60 minutes, you’ll 

be more likely to experience serious 

hunger later that day and overeat,” 

Antonucci explains. When a meal in 

that time frame isn’t realistic, have a 

100- to 150-calorie snack, such as 

a Greek yogurt or half a protein bar. 

Refuel during long, 

hard workouts 

If you’re exercising strenuously for 

more than an hour, and especially 

if you’re training for a race, taking in 

some fuel during your session will 

help stave off intense hunger, so 

you’ll eat less later on, Antonucci 

says. Pack some gels or gummies 

and a sports drink, and start eating 

them after the first half hour. But if 

your workout is 45 minutes to an hour 

or is only moderately intense, skip 

the snacks. Your body simply doesn’t 

need the extra calories. 


livehealthy 

Optimism: 

harness its 

real power 

The old 

thinking 

that always 

looking 

through 

rose-colored 

glasses will 

make life 

blissful is 

just that—old. 

And it can 

backfire. 

This modern, 

saner, smarter 

approach will 

make you 

healthier, 

happier, 

and more 

successful. 

By MIREL KETCHIFF 

YYou’ve heard that being positive is good for you. When your mood is 

upbeat, you feel happy and energized. You’re healthier, too: Recent 

research shows that optimists recover from illness faster, have stronger 

immune systems, and live longer. That’s probably because “they deal 

better with stress than other people,” says Carsten Wrosch, Ph.D., 

a professor in the Department of Psychology at Concordia University. 

“When pessimists are more tense or anxious than usual, their levels of 

damaging cortisol, a stress hormone, shoot up. But that doesn’t happen 

for optimists. Their resiliency protects them.” 

Photo courtesy of Bigstockphotos Contributor KOBIN PHOTO 


happiness tips 

Yet sometimes, looking on 

the bright side just feels wrong. 

If you get a traffic ticket on your 

way to work, spill coffee all over 

your favorite shirt, and show up 

late to an important meeting, 

it seems impossible, and even 

a little ridiculous, to try to maintain 

a positive frame of mind. 

On this, your instincts are 

spot on. Experts are finding 

that Pollyannaish think-happythoughts-no-matter-what 

optimism is not only fake but 

can also be bad for your health. 

Tal Ben-Shahar, Ph.D., a lecturer 

on positive psychology, calls 

the phenomenon detached 

optimism, as in detached from 

reality. “Detached optimism 

is the belief that in challenging 

situations, everything will 

just work out. Problem is, many 

times it doesn’t,” he says. It’s the 

equivalent of wanting to get fit, 

joining a gym, then just expecting 

the muscles to appear. 

What you should be striving 

for is grounded optimism, the 

belief that with effort and dedication, 

you can overcome most 

challenges, Ben-Shahar says. 

Grounded optimists know how 

to use their positive expectations 

as fuel to achieve their 

goals, making them happier, 

healthier, and more successful 

than other people. The good 

news is that while studies show 

that 25 to 30 percent of optimism 

is genetic, the rest comes 

from upbringing and life experiences, 

which means you can 

learn to become a grounded 

optimist. Now get started. 

Map out your goals 

“One of the easiest ways to 

increase grounded optimism 

is to plan out specific events to 

anticipate in the future,” says 

Tali Sharot, Ph.D., the author of 

The Optimism Bias. They can be 

as small as signing up for a fun 

weekend workout class or organizing 

drinks with friends. But 

bigger milestones are equally 

important: Schedule next year’s 

vacation or commit to a longterm 

fitness goal, like learning 

how to rock climb. “You should 

always be looking forward to 

something,” Sharot says. It’s 

good for your mood, keeps your 

motivation strong, and helps 

you bounce back from setbacks. 

Imagine yourself enjoying your 

achievement too. Having a clear 

mental picture of your experience 

makes you more likely to 

put the work into getting there. 

But be OK with plan B—and C 

While optimists are tenacious, 

“if it becomes clear that a goal 

can’t be attained, they disengage 

and cut their losses faster 

than pessimists,” Wrosch 

says. “Since optimists expect 

good things to happen in the 

future, when they realize that 

something is unrealistic, they 

identify the alternatives and 

feel OK with deviating from 

their original goal,” he explains. 

To set yourself up for success, 

it can be helpful to build in 

alternatives early on. Rather 

than focusing on achieving one 

specific goal, create A, B, and C 

goals for yourself. Your A goal 

is your ideal (go to the gym five 

times a week), your B goal is 

something that falls short but 

that you would still be happy 

with (do at least 20 minutes of 

yoga at home), and the C goal is 

Optimists 

expect the 

best for 

the future, 

but they 

also know 

when it’s 

time to 

cut their 

losses and 

move on. 

the better-than-nothing option 

(do something active once a 

day, even if it’s just a five-minute 

walk). That way, if it becomes 

clear halfway through the week 

that goal A isn’t happening, 

B and C are within easy reach. 

Look for opportunities, 

not silver linings 

A dark cloud is a dark cloud. 

Instead of trying to see every 

obstacle as a blessing in disguise, 

accept it for what it is, but 

remind yourself that it’s temporary 

and that eventually things 

will get better. “If you expect 

a situation to work out in a way 

that ultimately benefits you, 

you’ll be willing to invest a lot of 

effort and resources in it even 

if you experience some bumps 

along the way,” Wrosch says. 

For instance, say an injury keeps 

you out of the gym for weeks, 

derailing your training goals. 

A pessimist would give up then 

and there. But a grounded 

optimist reminds herself that 

while she feels disappointed, 

she’ll reach her goal—just a 

little later than planned. Then 

she figures out what she can 

do to get past the problem, like 

seeing a specialist, signing up 

for physical therapy, or doing 

low-impact workouts like swimming. 

In essence, your mind-set 

is always forward thinking and 

driven, keeping you excited for 

a future success. 

Styling by Alma Melendez 

Photograph by CLAIRE BENOIST 


look great 

i did it 

HilaryIsaac: 

Super mom 

By ALEXANDRA DAYRIT 

For over one decade, Hilary Isaac had been a 

media professional. It came as a big surprise 

when she left her last job, as a news anchor, for 

an international brand and tried bodybuilding 

for fun. The results got her hooked and the rest of 

the world acknowledged it - naming her the 

PCBF Bacolod Open Women’s Bikini Champion 

2016. Today, she is a healthy lifestyle advocate 

and a true fitness inspiration, especially to other 

moms. 

Mom Strength 

“I started documenting my journey into fitness on 

Instagram, Twitter and Snapchat and people 

started responding in an overwhelming way. 

They tell me that they can’t believe I’m a full time 

single mom, I’m working, and I can achieve all 

this,” Hilary shares. “They ask for tips, motivation 

or inspiration. I also noticed a lot of mothers are 

asking how this is all possible, how I arrived at 

that point and if I’m able to help them along the 

way - that’s the biggest reward. Seeing that I’m 

touching lives is what helps me wake up and 

seize a new day. It’s hard being a single parent, 

but if I inspire them, I’ll keep doing what I’m 

doing,” she adds. 

Beyond a Bikini Body 

“If you’re a bikini athlete or competitor, you’ll look 

amazing in a swimsuit all year - but for me, that 

wasn’t my goal. My goal was to be strong, to be 

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look great 

i did it 

be healthy and to be around for 

my son, as long as possible,” she 

shares. “With a clearer mind,you 

are able to make better 

decisions and take better care of 

the people you love. You’re not 

as moody, except for when 

you’re in competition mode. The 

diet puts my mood swings off the charts. 

Nonetheless, I feel good and I’m always 

positive. For me, that is the ultimate goal. I 

am healthy and strong. I have a fit mind, 

body and I’m tougher - tougher over all and 

I like that,” Hilary claims. 

Work out hard and diet harder 

“I have long since said goodbye to white 

carbohydrates - no bread, no rice, no 

sweets, no cookies, cupcakes, cakes and 

pizza. Those are all my favorites. Though, 

they’re my one cheat meal, every week. Not 

cheat day. Cheat meal,” she claims. “I eat a 

lot of chicken, about eight egg whites a day, 

and, for complex carbs, some sweet 

potatoes. I eat a lot of broccoli, asparagus 

and spinach. I don’t drink sweet drinks. It’s 

always water and, if I’m craving for 

something sweet, then I use either my 

BCAAs or my pre workout,” she reveals. “It’s 

not the workout that’s hard. It’s the diet, 

knowing there’s this delicious looking 

“My goal was to 

be strong, to be 

healthy and to be 

around for my son, 

as long as 

possible.” 

“Life is like 

a full squat. 

No matter 

how heavy 

the weight is, 

the important 

thing is you 

get up.” 

brownie ice cream sundae and you can’t 

eat it.” 

Consistency, consistency, consistency 

“I am at Gold’s Gym every day. That’s my 

second home. If I’m not in my house and 

not at work, I’m at Gold’s Gym,” Hilary 

beams. “I always start my day with cardio 

because it gets my blood pumping. After 

that I do a really good stretch and eat my 

breakfast. I’ll eat my first and second meal 

out of my six meals a day, then hit the gym 

to pump some iron. I split up my muscle 

groups - Monday and Wednesday, I do 

shoulders and chest. Tuesday and 

Thursday, I’ll do back and triceps,” she 

explains. “There are days when I don’t want 

to do it but I still get it done. I can complain 

all I want but I’ll just have to get up and 

show up - I’ve never regretted it. Life is like 

a full squat. No matter how heavy the 

weight is, the important thing is you get up,” 

she concludes. 


Photographs by RAYMOND SALDAÑA

October 2016 



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Platinum 


Erich Gonzales: 

Healthier and happier 

By ALEXANDRA DAYRIT 

Erich Gonzales is gorgeous. Seeing her in person 

for the first time, I felt like I was meeting a living 

doll. She’s also living the life – with a successful 

TV show alongside her on-screen and real-life 

leading man Daniel Matsunaga. What’s next for 

Erich Gonzales? Well, weights for a start. Daniel, 

being a fitness enthusiast and the cover of 

Muscle & Fitness Philippines this month, has 

been coaching Erich and it’s the cutest thing ever. 

Talk about #goals! 

Starting her showbiz 

career when she won Star 

Circle Quest at the young 

age of 14, Erich Gonzales 

is no stranger to hard 

work. Between then and 

now, she has appeared in 

countless projects both 

on primetime and the 

silver screen. She is well 

known and loved for her 

acting talent but not 

many people know she 

has also been working 

hard on her health and 

fitness. She shares her 

journey towards holistic 

health and happiness 

with us. 

Count your blessings 

“It’s a blessing to appear alongside Daniel on 

Be My Lady,” Erich gushes. “It’s a very light and 

positive show and we are very thankful to the 

viewers because of their very warm reception. 

The viewers are the reason why we are the 

most-watched daytime teleserye. Our run has 

been extended twice already,” 

“The story also focuses on a Filipina and 

a foreigner falling in love and perhaps raising 

a family. It’s a fun show. We enjoy working on 

it,” she adds. 

“We are very grateful to be given the 

opportunity to work together. We get to spend 

time with each other during breaks. Even 

though we are super tired, it helps that you’re 

with a loved one,” she claims. “We inspire each 

other. We support each other. When he has 

difficulty with some scenes like what to say or 

how to deliver the lines, I help him. He also 

helps me.”

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“Working out 

together has 

a positive 

impact on our 

relationship. 

Daniel really 

pushes me 

and 

motivates 

me.” 

Have a healthy relationship 

“Working out together has a positive 

impact on our relationship. Daniel is 

really a health buff. So, he really pushes 

me and motivates me. He always cheers 

me on. ‘You can do it, go on,’ he would 

always say. So I am motivated to go on 

even if I’m tired. Which is good. When 

you are healthy, you are happier. You are 

more positive,” Erich shares. “Diet? 

I really eat anything,” 

“Fiber, lean meat, juices without sugar, 

natural ...” Daniel interrupts. 

“He encourages me to eat healthy, 

especially since I like junk food,” Erich 

laughs. “I indulge in cupcakes, but he 

reminds me to eat real, nutritious food.” 

Work it out 

“My exercise has always been badminton, 

but Daniel has influenced me to start 

working out in the gym. I just work with 

weights for now. But for almost one hour 

and 30 minutes! Then he helps me with 

some ab workouts at times,” Erich shares. 

“It’s such a big help because in our line of 

work, we always lack sleep. Being 

healthy and fit helps make us physically 

prepared to handle the exhaustion. 

When you are comfortable with your 

body, you are happier. You also have to 

start young and prepare for the future. It 

has to be your lifestyle,” she adds. “If you 

want to achieve something, you have to 

work hard for it.” Erich concludes. 


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Tight LEGS 

This routine is sculpting gold: eight supermoves that give your belly 

never-before levels of gorgeous definition and build a body that won’t quit. 

By Jaclyn Emerick /// Photographs by Rony Shram

Abs tend 

to get all the 

attention 

in the gym 

because a sculpted set 

is undeniably sexy. But 

smart exercisers know not 

to stop there. When you 

strengthen your entire 

core—even smaller muscles, 

like the serratus anterior in 

the rib cage—you’ll not only 

earn the flattest belly of 

your life but also immeasurably 

improve the way you 

feel and move. 

Here’s why: Whenever 

you make a movement— 

jump, squat, walk—your 

abs, obliques, and lower 

back turn on to initiate that 

motion. In fact, your core 

fires a split second faster 

than your legs and arms. 

“It transfers force from your 

lower body to your upper 

body and vice versa,” says 

Joshua Lipsey, a celebrity 

trainer and the creator 

of the 12 Weeks Slimmer 

workout and nutrition plan. 

“The stronger your core, the 

more efficient the rest of 

your body can be.” To put it 

in perspective, if you’re 

a runner, a strong core will 

help you run faster and 

for longer distances while 

reducing the impact your 

spine takes each time you 

stride; if you play tennis 

or do kickboxing, you’ll 

have better coordination 

and rotational power. And 

by shifting your reps to 

firm all your trunk muscles, 

Lipsey says, you’ll create 

the beautiful lines and contours 

in your entire midsection 

that may have been 

eluding you. 

At the heart of Lipsey’s 

signature Transcoremation 

formula is making sure you 

challenge your nervous 

system. Yep, the network of 

nerve cells and fibers that 

sends impulses around 

your body. Do complex 

and explosive movements, 

Lipsey says, and you’ll light 

up your nervous system 

to alert many muscles to 

get to work, helping you 

to burn more calories and 

strengthen more muscles. 

“For example, if you do a 

single-leg burpee, you’re 

not only training your core 

to withstand high forces 

applied at high speeds,” 

he says, but the move itself 

also nails the sweet-spot 

combination of coordination, 

strength, and power 

that will challenge your 

muscles—and nervous 

system—to the max. 

Lipsey’s incredibly 

cre ative, core-blasting 

exercises are true nervous 

system twisters—they call 

for you to move through 

multiple planes of motion, 

often one limb or one 

side of the body at a time. 

“Every move in this workout 

requires the ability to create 

power or to stabilize, and 

that all starts in your core,” 

Lipsey says. “By adding unilateral 

[that is, one-sided] 

exercises, you prevent 

asymmetries to give your 

body a balanced look.” 

That means that unlike 

with a lot of other core 

workouts, you’ll definitely 

feel this one all over, especially 

deep in your quads 

and hamstrings. (Lipsey 

emphasizes working those 

two muscles in tandem 

“because having better 

intermuscular coordination, 

which is the coordination 

between different muscles 

in your body, will make you 

stronger and allow you 

to move more fluidly.”) 

Plus, the same balancechallenge 

moves recruit an 

alphabet soup of smaller 

supporting leg muscles 

that give juice to every 

stride. Showing these muscles 

some workout love can 

also make your legs appear 

longer and leaner. “They 

produce beautiful contours 

and shadows and improve 

your posture,” he says. 

Now it’s your turn to 

get all these perks. Here’s 

how it works: You’ll focus 

on your lower body, then 

upper body, then core, and 

alternate doing a static 

move with a dynamic move. 

“This specific order serves 

to activate the nervous 

system and to work fasttwitch 

muscle fibers [the 

ones used to power you 

through quick explosive 

movements] simultaneously,” 

Lipsey says. “This 

primes you for rebuilding 

strong, lean muscle and 

burning calories as fast as 

possible.” As mentioned, 

your metabolism will be 

running hot during this routine, 

but if you want to turn 

up your calorie burn even 

more, earn it: Move quickly 

from exercise to exercise. 

“Eliminating rest forces your 

structural muscles to stay 

engaged and also recruits 

more muscles, which ultimately 

boosts your calorie 

burn during the workout,” 

Lipsey says. “Also, increasing 

the speed of your transitions 

puts more stress on 

your smaller and supportive 

muscles rather than 

the bigger ones,” he says. 

“This will build your core from 

the inside out.” Ready to give 

it a try? All (nervous) systems 

go. 


SCAN TO SHOP! 

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“Stay relaxed during the jumping exercises and let your 

core work as a shock absorber when you land instead of 

your joints,” says celebrity trainer Joshua Lipsey. 


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“Get the 

coordination 

of the 

exercises 

first, then 

increase 

speed to 

prevent 

injury and 

promote 

proper 

muscle 

activation,” 

Lipsey says.

A/B 

1 BUTT-LIFT LUNGE 

WORKS ABS, BUTT, QUADS 

Start on floor on hands and knees. A Straighten and raise right leg 

behind you as high as you can, then step right foot forward between 

hands and B rise up into a long lunge with left leg straight and right 

leg bent 90 degrees. Reverse movement to start. Switch sides; 

repeat. That’s 1 rep. Do 20 reps. 

SYour 

workout 

Spend a couple of minutes doing 

active stretches to warm up—arm 

swings, walking lunges, butt kicks. 

Then do the moves in order for the 

time or number of reps indicated. 

You’ll complete the entire circuit three 

times. Do this workout on alternate 

days, three or four days a week. 

You’ll need 

A mat is optional 

A/B/C 

3 TOE-TAP SQUAT JUMP 

WORKS BUTT, INNER THIGHS, CALVES 

Stand with feet wider than hip-width apart, toes 

turned out and hands on hips. A Squat, lifting 

heels to rise onto balls of feet to start. B Jump, 

tapping toes together in air. Land softly in start 

position, C then extend straight left leg out to 

left side, tapping toes on floor. Return to start 

position. Switch sides; repeat. Continue, quickly 

alternating sides for 1 minute. 

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A/B/C 

2 SIDE-LEAN HOP 

WORKS OBLIQUES, BUTT, INNER THIGHS 

Start on floor on knees with legs together and arms by sides. 

A Open right hip, stepping right foot out to right side with 

knee bent outward; lean torso toward right leg. B Step right 

foot in front of body (leg is bent 90 degrees), C then push 

into right foot to jump as high as you can with feet staggered. 

Land softly, then immediately return to start position. 

Switch sides; repeat. That’s 1 rep. Do 20 reps. 

A/B 

4 TABLETOP 

BUTT KICK 

WORKS SHOULDERS, 

ABS, HAMSTRINGS 

Start on floor on 

hands and knees. A Lift 

knees to hover off floor. 

B Kick heels toward butt, 

landing softly back in 

start position with 

knees lifted. Repeat 

quickly for 1 minute. 

Hair by Ashlee Rose/Exclusive Artists Management for Hot Tools and Oribe Hair Care; makeup by Agostina/Exclusive Artists Management for Chanel Les Beiges 


A/B/C 

5 SIDE-PLANK TWIST 

WORKS SHOULDERS, ABS, OBLIQUES 

A Start on floor in side plank on right 

forearm with palm pressing into floor 

and left arm reaching straight over left 

shoulder. B Lower right hip to touch 

floor, then thrust it back to start 

position and C rotate torso until 

shoulders are square to floor, 

reaching left arm under and 

through belly. Return to start. 

That’s 1 rep. Do 20 reps. 

Switch sides; repeat. 

To boost 

your calorie 

burn, move 

quickly from 

exercise 

to exercise. 

A/B/C 

6 PLANK TRICEPS EXTENSION 

WORKS SHOULDERS, TRICEPS, ABS 

A Start on floor in plank on forearms with palms pressing 

into floor. B Slowly straighten arms to C rise into plank 

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

7 BEGGAR’S PLANK 


TRICEPS, BICEPS, ABS 

Start on floor in plank on forearms 

with palms facing up. Keep 

hips square and walk right arm 

as far forward as you can [shown]. 

Walk left arm out to meet it. 

Walk right arm back to start, then 

left. Switch sides; repeat. That’s 

1 rep. Do 10 reps. 

A/B/C 

8 SINGLE-LEG BURPEE 

WORKS SHOULDERS, CHEST, 

ABS, BUTT, QUADS, CALVES 

Stand on left leg with arms by sides. 

Keeping right leg lifted, crouch and plant 

hands on floor. A Jump left foot back to 

a single-leg plank and B lower chest and 

thighs to floor. Push up to single-leg plank, 

jump left foot toward hands (if you need to 

make it easier, jump both feet up), C then 

jump, clapping hands overhead. Switch 

sides; repeat. That’s 1 rep. Do 10 reps. 



BRUNCH, 

BARBECUE 

STYLE 

Like pretty much every food, breakfast tastes better when you cook it on the grill. 

Gather your friends, fire one up, and give eggs, French toast, and lox and bagels deeper flavor and subtle smokiness. 

Recipes by Genevieve Ko /// Photographs by Ted Cavanaugh 

Green Tomato 

Egg Cups With 

Grilled Salsa 

Grilled Melon 

Salad With Mint 

Recipes on page 52. 



Grilled “Smoked” 

Salmon With 

Everything Bagel 

Quinoa Crunch 

Grilled French 

Toast With Gingered 

Plum Compote 

Recipes on page 54. 

Tangy yogurt and 

whole-grain sourdough 

bread combine deliciously 

with sweet plums and 

candied ginger. 


Green Tomato 

Egg Cups With 

Grilled Salsa 

Serves: 4 

Active time: 25 minutes 

Total time: 45 minutes 

4 firm green tomatoes 

Kosher salt 

1 teaspoon 

extra-virgin olive oil 

1 small avocado, 

quartered and 

peeled 

3 scallions, trimmed 

1 small ear corn, 

husked 

4 large eggs 

1 small red or orange 

bell pepper, finely 

diced 

1/2 cup fresh cilantro, 

finely chopped 

1 lime 

1. Preheat a grill to 

high. Trim tops off green 

tomatoes and use a 

melon baller or a spoon 

to scoop out insides, 

leaving tomatoes with 

1/2- to 1-inch-thick bottoms 

and sides. Sprinkle insides 

and outsides with salt, 

place upside down on a 

plate, and let drain for 

10 minutes. Pat insides and 

outsides of tomatoes dry 

with a paper towel and rub 

oil on outsides. 

2. Place tomatoes upside 

down on grill and cook for 

6 minutes. Add avocado, 

scallions, and corn, and 

after 2 more minutes, turn 

tomatoes right side up 

and also turn vegetables. 

3. Crack 1 egg into a small 

bowl, then carefully slide 

egg into a tomato. Repeat 

with remaining eggs and 

tomatoes. Cover grill and 

cook for 2 minutes. Remove 

avocado and scallions, 

replace cover, and grill for 

4 minutes more. Remove 

corn, replace cover, and grill 

for 4 minutes more or until 

egg whites are opaque 

but still jiggle (this will give 

you medium-cooked 

yolks). 

4. While eggs cook, cut 

avocado into 1/2-inch 

pieces, chop scallions, and 

slice corn kernels from the 

cob. Place in a medium 

bowl, along with bell 

pepper and cilantro. Zest 

the lime directly over the 

salsa mixture, then squeeze 

1 tablespoon juice into 

bowl. Toss gently, season 

with salt, and toss again. 

5. Use a spatula to carefully 

transfer egg cups from grill 

to serving plates. Serve 

immediately with the salsa. 

Nutrition facts per 

* 

serving: 175 calories, 10 g 

fat (2.3 g saturated), 15 g 

carbs, 9 g protein, 4 g fiber, 

165 mg sodium 

Grilled Melon 

Salad With Mint 

Serves: 4 



1/2 small ripe but 

firm orange melon 

(like cantaloupe, 

Charentais, or Hami), 

seeded 

1/2 small ripe but firm 

honeydew, seeded 

1/4 small seedless 

watermelon 

5 teaspoons 

extra-virgin olive oil 

1/4 cup fresh mint 

2 tablespoons fresh 

tarragon 

1 tablespoon pine nuts, 

lightly toasted 

Flaky sea salt 

1. Preheat a grill to medium 

high. Cut orange melon and 

honeydew into 4 wedges 

each and remove rinds. 

Cut watermelon crosswise 

into 1-inch-thick slices 

and remove rinds. Drizzle 

1 teaspoon olive oil all over 

melon and rub to coat. 

2. Grill melon for 4 minutes 

per side or until grill marks 

appear. Transfer to a cutting 

board and cut into 1-inch 

pieces. Arrange melon on 

four plates; scatter mint, 

tarragon, and pine nuts on 

top; drizzle with remaining 

4 teaspoons oil; and sprinkle 

with salt. 


* 

serving: 170 calories, 8 g fat 

(1 g saturated), 26 g carbs, 

3 g protein, 2 g fiber, 172 mg 

sodium 

You can grill almost 

any fruit, including 

pineapple, peaches, 

pears, and bananas. 

Citrus Ginger 

Sparkler 

Serves: 4 



1/4 cup citron vodka, 

chilled 

1 cup fresh grapefruit 

juice, chilled 

2 tablespoons fresh 

lime juice 

1 12 oz bottle highquality 

ginger ale 

4 lime twists, for 

garnish (optional) 

Fill four highball glasses 

with ice. In a measuring cup 

or pitcher, stir together 

vodka, grapefruit juice, and 

lime juice. Divide mixture 

among the glasses. Top off 

each with ginger ale. 

Garnish glasses with lime 

twists if desired, and serve 

immediately. 


* 

serving: 87 calories, 0 g fat, 

14 g carbs, 0 g protein, 0 g 

fiber, 7 mg sodium 


Grilled “Smoked” 

Salmon With 

Everything Bagel 

Quinoa Crunch 

Serves: 4 


Total time: 2 hours 

25 minutes 

1/2 cup sugar 

1/4 cup kosher salt 

4 6-ounce skin-on 

salmon fillets 

1 tablespoon golden 

quinoa 

1 teaspoon roasted 

sesame seeds 

1 teaspoon poppy seeds 

1 teaspoon dried 

minced onion or 

shallot 

1/4 teaspoon flaky sea salt 

2 ripe large tomatoes, 

sliced 

1/2 red onion, very thinly 

sliced 

1 tablespoon capers, 

rinsed and drained 

4 tablespoons crème 

fraîche 

1. Mix sugar and kosher salt 

in a small bowl. Sprinkle a 

thin, even layer of the mixture 

in a baking dish that will 

hold the salmon snugly in a 

single layer. Place salmon 

on top of salt and sugar and 

cover it with the remaining 

mixture. Cover dish tightly 

with plastic wrap and refrigerate 

to cure for at least 

2 hours and up to overnight. 

(The longer the fish cures, 

the more it will resemble 

smoked salmon.) 

2. Place quinoa in a small 

saucepan over medium heat. 

Cook, shaking pan often, 

until seeds smell nutty and 

pop, about 3 minutes. 

Transfer to a small bowl and 

let cool completely. Stir in 

sesame seeds, poppy seeds, 

dried onion, and sea salt. 

3. Preheat a grill to medium 

high. Remove salmon from 

the cure, gently rinse fillets 

with water, and pat dry. 

Place on grill skin side 

down, cover grill, and cook 

until a metal cake tester 

or a knife inserted into the 

thickest part of salmon 

feels warm, 5 to 7 minutes. 

Slide a metal spatula 

between each fillet and its 

skin to lift salmon off grill 

(the flesh should slide right 

off the skin) and transfer 

to a serving platter. Scrape 

skin off grill and discard. 

4. Arrange tomatoes, 

onion, and capers around 

salmon, sprinkle with 

the quinoa crunch, and 

serve with crème fraîche 

immediately. 


* 


(5.3 g saturated), 14 g carbs, 

35 g protein, 2 g fiber, 1,118 mg 

sodium 

Make it 

boozy 

This light, simple, and 

refreshing cocktail turns 

brunch into a bash. 

Grilled French 

Toast With 

Gingered Plum 

Compote 

Serves: 4 



3 ripe plums, chopped 

into 1/2-inch pieces 

1 large ripe yellow 

heirloom tomato, 

cut in 1-inch pieces 

1 tablespoon finely 

chopped candied 

ginger, plus slivers 

for garnish 

1. Preheat a grill to medium. 

Place plums and tomato 

on a large piece of foil; 

scatter with chopped 

candied ginger and drizzle 

with 2 tablespoons maple 

syrup. Fold the foil to make 

a packet and crimp to seal. 

2. In a shallow dish, whisk 

together egg, milk, vanilla 

extract, a pinch of salt, 

and remaining 1 teaspoon 

maple syrup. Dip both sides 

of each bread half in the 

mixture and place on grill, 

along with the foil packet. 

Grill bread for 2 minutes per 

side or until grill marks 

appear. Grill packet for 4 to 

5 minutes or until fruit is 

warm and slightly softened. 

3. Transfer grilled bread to 

four plates. Carefully open 

the packet and spoon 

plums, tomato, and juices 

over French toast. Garnish 

with slivered candied 

ginger. Serve each with a 

dollop of yogurt and, if 

desired, more maple syrup. 


* 


(0.9 g saturated), 59 g carbs, 

10 g protein, 7 g fiber, 520 mg 

sodium 


2 tablespoons plus 

1 teaspoon maple 

syrup, plus more for 

serving (optional) 

1 large egg 

1/4 cup whole milk 

1 teaspoon vanilla 

extract 

Salt 

4 1-inch-thick slices 

whole-grain 

sourdough bread, 

halved 

Photo Credits TK Here 

4 tablespoons low-fat 

plain Greek yogurt 


YOUR SHAPE-OVER PLAN 

Photographs by CHRIS FANNINGbody shop 

Get 

& lean 

strong 

That’s the 

fastest way to 

gain gorgeous 

definition, 

conquer any 

workout, and amp 

your confidence. 

Lose fat and 

tighten up 

with these 

kettlebell moves 

and musclefriendly 

foods. 


ody shop 

get lean and strong 

YOUR muscle-making PLAN 

Become a calorie-burning machine by boosting your strength, power, 

and endurance with this all-in-one sculpting workout. By JACLYN EMERICK 

Being strong will fire up your metabolism and confidence like 

nothing else, says trainer Adam Rosante, the author of the e-book 

Strong Body Guide. “And the more strength you possess, the 

easier every activity you do becomes,” he says. 

To get you that “I’m invincible” high, Rosante designed this 

routine to pump up the three key components of strength. First 

there’s maximal muscular strength, or the greatest force you can 

muster in a single contraction. (Think of that as the most weight 

you can press, squat, and so on, in a single rep.) Then there’s 

muscular power, which is your ability to produce strength quickly 

(as in throwing a medicine ball as far and as high as you can). Last, 

there’s muscular endurance, which is your ability to exert force 

many times over (as in “drop and give me 10 push-ups”). Build all 

three and you’ll not only maximize your overall strength relative 

to your size, but also be able to handle just about any physical 

task—from a CrossFit WOD to flipping your mattress to dancing 

all night at a wedding. 

Step one is lifting heavy weights for just a few reps. “Heavy is 

relative,” Rosante says. “In many workouts, there’s a prescribed 

number of reps for each exercise; choose weights that will 

allow you to complete only that number.” If you feel as 

if you’ve got another five in you, your weight is too 

light. To boost muscle power, perform moves as 

explosively as you can. And improve your muscular 

endurance by keeping the amount of reps you do 

and your intensity high. 

You don’t need three workouts to achieve 

all that, thanks to Rosante’s mix, in which 

you’ll build maximum strength, 

explosive power, and strength 

endurance in one session. It’s a 

calorie crusher—even before 

you figure in the afterburn. 

Do his workout three days 

a week for six weeks, and 

the benefits will be undeniable 

(more muscle equals a higher 

metabolic rate). “Your body 

turns into a calorie-burning 

furnace even while parked on 

the couch,” Rosante says. 

“The net result is a smaller, 

shapelier, stronger body.” 

MORE FOR YOUR MUSCLES 

For other get-strong workout 

plans and tips, check out Adam 

Rosante’s Strong Body Guide 

($57, adamrosante.com). 

PART A 

1 ONE-AND- 

A-QUARTER 

FRONT 

SQUAT 


UPPER BACK, 

ABS, BUTT, QUADS 

Stand with feet 

slightly wider 

than hip-width 

apart, toes turned 

slightly out, holding 

the handle of a 

kettlebell in each 

hand at shoulder 

height with fingers 

interlocked, palms 

facing down, and 

elbows bent out to 

sides with ball 

of kettlebell resting 

on arms to start. 

Squat until hip 

crease drops below 

knee level [shown]. 

Push through 

heels to rise up 

a quarter of 

the way, then 

drop back down 

into full squat. 

Drive up to start. 

That’s 1 rep. 

Do 5 reps. 

That’s 1 set. 

Do 5 sets. Rest 

2 minutes. 

YOUR 

WORKOUT 

This is a two-part routine; 

start with part A. Do move 1, 

then rest for two minutes. 

Then do move 2, and rest for 

two minutes. The remaining 

moves will be performed as 

paired supersets. That 

means you’ll do all your reps 

of move 3A, then all your 

reps of 3B, with as little rest 

as possible (30 seconds 

max) between moves. Then 

rest for one minute and 

repeat until all sets of this 

pair are complete. Move on 

to 4A and 4B in the same 

fashion. Once you’ve 

completed all the moves, 

rest for five minutes. Then 

move on to part B of the 

routine. Set a timer for nine 

minutes. Do all the moves 

back-to-back. Once you’ve 

completed all four moves, 

that’s one round. Complete 

as many rounds as possible 

in nine minutes. Do this 

routine twice a week on 

alternate days for six weeks. 

Keep track of the weights 

you use each time you do 

the routine. At the start of 

each new week, try to 

increase the weight for each 

move. 

YOU’LL NEED 

A watch or a timer and at 

least two heavy kettlebells. 

Choose the heaviest weight 

that you can lift with good 

form for the stated number 

of reps for each move. You 

should feel as if you have 

maybe one more rep in the 

tank at the end of each 

move. 


Shape Activewear sports bra 

and leggings ($54 and $68, 

amazon.com). Adidas sneakers 

($120, adidas.com). 

Hair by Casey Geren/BA-Reps.com for Oribe; makeup by Brian Duprey/Judy Casey Inc. for NARS 


2 ECCENTRIC 

GOBLET LUNGE 


FOREARMS, ABS, BUTT, 

QUADS, HAMSTRINGS 

Stand with feet hipwidth 

apart, holding 

handle of a kettlebell in 

each hand with arms by 

sides to start. Step right 

foot back and take 6 

seconds to slowly lower 

into a lunge with both 

legs bent 90 degrees 

[shown]. Step right foot 

up to start. That’s 1 rep. 

Do 8 reps. Switch sides; 

repeat. That’s 1 set. Do 

3 sets. Rest 2 minutes. 

Shape and the Movemeant 

Foundation have partnered 

to help empower 

women to feel 

confident 

about their 

bodies through 

fitness. Learn more 

at 

shapebodyshop.com. 

3B HALO CURL 


UPPER BACK, TRICEPS, 

BICEPS, ABS, OBLIQUES 

A Stand with feet 

hip-width apart, 

holding a kettlebell 

by horns at chest 

with elbows bent 

down to start. B Keep 

kettlebell close to 

you as you circle it 

clockwise up and 

around your head. 

Switch sides; repeat. 

Then straighten 

arms to lower weight 

to top of thighs. Curl 

weight to chest to 

return to start. That’s 


That’s 1 set. Do 4 sets. 

Rest 1 to 2 minutes. 

3A W PUSH-UP 

WORKS SHOULDERS, BACK, CHEST, TRICEPS, 

BICEPS, ABS, BUTT, QUADS 

A Start on floor in plank on palms. Take 5 seconds 

to lower straight body to floor. B Lift chest and 

draw arms back to form a W with thumbs pointing 

up. Contract the muscles in your upper back and 

hold for 5 seconds. Lower chest and plant palms 

on floor under shoulders, then press up to start. 

That’s 1 rep. Do 8 reps. That’s 1 set. Do 4 sets. 

A B 

A B 

A B B C 

4A CLEAN AND PRESS 

WORKS SHOULDERS, BACK, TRICEPS, ABS, BUTT, QUADS 

Stand with feet slightly wider than hip-width apart, a kettlebell 

between feet, arms by sides. A Squat, grabbing kettlebell handle 

with right hand, drawing left arm to your side at an angle. 

B Explosively stand as you pull kettlebell up close to body (right 

elbow bends out to side), flipping right palm up to catch the ball of 

kettlebell at your shoulder. Immediately lower into a quarter squat, 

C then drive up to stand as you press weight overhead, finishing 

with biceps right next to ear. Reverse movement to start. That’s 

1 rep. Do 15 to 20 reps. Switch sides; repeat. That’s 1 set. Do 3 sets. 


ody shop 

get lean and strong 

4B OFFSET 

FARMER’S 

WALK 


BACK, FOREAMS, ABS, 

BUTT, HAMSTRINGS 


apart, holding 

handle of one kettlebell 

in right hand 

with arm by side 

and handle of other 

kettlebell in left hand 

at shoulder, elbow 

bent out to side with 

ball of kettlebell resting 

on arm to start. 

Maintaining an upright 

posture and a tight 

core, take long steps 

across floor [shown]. 

Stride for 20 paces, 

then turn around, 

switch sides, and 

repeat. That’s 1 set. 

Do 3 sets. Rest for 

5 minutes. 

PART B 

1 BROAD JUMP 

WORKS ABS, BUTT, 

QUADS, CALVES 


apart, arms 

raised overhead. 

Throw arms down 

and back as you lower 

into a quarter squat 

to start. Swing arms 

up as you explosively 

jump as far forward 

as possible [shown]. 

Land softly in start. 


(If you run out of space, 

turn around and 

change directions.) 

3 BURPEE 

OVER BELL 


CHEST, BICEPS, 

ABS, BUTT, QUADS 

Stand to left of a 

kettlebell with feet 

hip-width apart 

and arms by sides. 

A Crouch, plant 

palms on floor, jump 

feet back to plank, 

and lower chest and 

thighs to floor. Push 

up to plank, hop feet 

toward hands, then 

B jump laterally over 

kettlebell, clapping 

hands overhead. 

That’s 1 rep. Switch 

sides; repeat. Do 

9 reps. 

2 TOE TAP 

WORKS ABS, 

BUTT, QUADS 

Stand facing a 

kettlebell. Sprint 

in place, tapping 

right toes, then 

left toes, on the 

top of the handle 

[shown]. That’s 


4 RUSSIAN 

SWING 

WORKS SHOULDERS, ABS, 

BUTT, QUADS, HAMSTRINGS 

Stand an arm’s length 

behind a kettlebell with 

feet hip-width apart 

and arms by sides. Bend 

knees, shift hips back, 

and hinge from hips to 

reach down to grab handle 

with both hands with 

an overhand grip. With 

chest lifted and back 

flat, swing the kettlebell 

between your legs (like 

hiking a football) to start. 

When forearms reach 

inner thighs, explosively 

drive hips forward to 

stand straight up, swinging 

straight arms forward 

and up to shoulder 

height [shown]. Allow 

gravity to lower straight 

arms back to start. 


A B 

Speed up your fat melt 

Record your number of rounds of 

part B. (Don’t try to keep it in your 

head—not gonna happen.) At the 

end of the week, add up your rounds. 

Your goal: beat that number in each 

week. 


Be the boss of your body 

Stay 

STRONG 

Feel as if your willpower is 

weakening? Make a fist to 

help boost it. Research 

shows that this simple 

tactic really works: 

Because we tend to 

unconsciously tighten 

our muscles when we 

need more physical or 

mental strength, our 

brains have learned to 

associate the act with 

greater self-control. 

Clenching your fist 

becomes a cue to 

renew your willpower 

whenever you need 

the resolve to choose 

an apple over a 

doughnut or to 

get to the gym 

when you’d 

rather sit on 

the couch. 

Photo courtesy of Bigstock Photos Contributor jazz42 

—Iris Hung, Ph.D., a professor 

of marketing at Fudan 

University in Shanghai 

and a coauthor of a study 

about how muscle contraction 

influences self-control 

#bossofmybody 


The 

Gold’s 

Story 

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. 

Golds’s Gym Locator 

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 

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 

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! 

DLSU 

FAIRVIEW TERRACES 

MARQUEE MALL 

HARBOR POINT 

MCKINLEY HILL 

TWIN OAKS PLACE 

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 

Blend body sculpting 

techniques and specific 

Zumba moves into a 

calorie burning, strengthtraining 

experience 

ZUMBA Step 

Tone and strengthen glutes and 

legs with a gravity defying 

blend of Zumba routines 

and step aerobics 

Retro 

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 

Dance workout class with 

pop music from 1990 – present 

Street Dance 

A more advanced hip-hop and 

pop dance class to improve 

aerobic endurance and 

coordination 

Bootcamp 

Intense total body workout 

using a variety of fitness equipment 

and drills from military 

training, sports, and fitness 

Pilates Plus 

Pilates with added equipment 

such as weighted balls and 

dumbbells 

Definitions 

Total body sculpting class using 

a variety of fitness equipment 

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 

Fitness dance program that 

uses heels while dancing - 

unleash your inner diva and 

perform with feminity 

Simply 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 

Core strengthening class 

using body weight and a 

variety of fitness equipment 

Smooves 

A funk class developed by 

Jungee Marcelo, pioneer hiphop/funk 

dance instructor in 

the Philippines 

Mat 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 

An exciting fitness program 

that blends the best of Pilates, 

boxing and dance into a high 

interval workout 

Spinning 

Indoor cycling simulating an 

outdoor ride with pumped-up 

music 

Jukari 

A workout specially designed 

to improve flexibility while 

increasing joint mobility and 

range of motion developed by 

Reebok and Cirque du Soleil. 

Yogilates 

Combination of Yoga poses 

and Pilates exercises 

Yoga 

Yoga with a fitness approach 

to develop balance and 

flexibility 

Belly Dance 

Traditional 

Middle-Eastern 

folk dance 

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 

Hi-Lo Energy 

Traditional aerobics class 

of alternating high-impact 

low-impact moves 

Belly Pop 

Belly dance set to pop 

tunes and modern moves 

MixxedFit 

Explosive dancing and 

bootcamp-inspired 

moves set to the same 

music you hear at the radio 

and in the clubs 

gold’s gym 

group exercises guide 

SHAPE.COM OCTOBER 2015 2016101

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. No children and non-members may 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 OCTOBER 2015 2016 101 63

SHAPE_OCTOBER_2016

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