SHAPE_OCTOBER_2016
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Erich<br />
Gonzales<br />
“Healthier<br />
and<br />
happier!”<br />
®<br />
PHILIPPINES<br />
&<br />
Beauty<br />
style<br />
update<br />
Look great<br />
on the go<br />
Build a<br />
strong,<br />
lean body<br />
One workout that<br />
burns and firms<br />
0<br />
Moves<br />
for a<br />
toned<br />
core<br />
26<br />
New<br />
ways<br />
to eat<br />
healthy<br />
Flat<br />
Abs<br />
At any<br />
age<br />
October <strong>2016</strong><br />
P150.00
contents<br />
STAR FASHI O N<br />
Gray bralette and<br />
leggings, H&M Rio Collection.<br />
Denim shirt, H&M.<br />
2 <strong>OCTOBER</strong> <strong>2016</strong> <strong>SHAPE</strong>.COM<br />
Photograph by RAYMOND SALDAÑA
RETAIL:<br />
• BONIFACIO HIGH STREET • SM MEGAMALL • UP TOWN CENTER<br />
TRINOMA • AYALA CENTER CEBU • SELECT OLYMPIC VILLAGE<br />
TOBYS SPORTS ROYAL SPORTING HOUSE RUSTANS<br />
SILVER ICON ZAMBOANGA KICKSFACTORY CDO<br />
NAIA TERMINAL 3 DUTY FREE FIESTA MALL<br />
www.underarmour.com.ph<br />
UnderArmourSEA<br />
underarmourph
contents<br />
Cover Stories<br />
10/ 26 New ways to<br />
eat healthy<br />
12/ Beauty & style<br />
update: Look great<br />
on the go<br />
23/ Flat Abs at any age!<br />
35/ Erich Gonzales:<br />
“Healthier and<br />
happier”<br />
40/ 10 Moves for<br />
a toned core<br />
55/ Build a strong, lean<br />
body: One workout<br />
that burns and<br />
firms<br />
Workouts<br />
18/ When to bail on<br />
your workout<br />
20/ Supercharge<br />
your stride:<br />
13 fixes for<br />
happier feet<br />
23/ Flat abs<br />
at any age<br />
40/ Flat abs, carved<br />
core, tight legs:<br />
One workout<br />
does it all<br />
55/ Body Shop:<br />
Get lean<br />
and strong<br />
Beauty&Style<br />
12/ Find your edge:<br />
Wear fall’s<br />
makeup trends<br />
gorgeously<br />
Food&Nutrition<br />
26/ Empower Lunch:<br />
Just add water<br />
28/ Control<br />
your raging<br />
postexercise<br />
hunger<br />
48/ Brunch, barbecue<br />
style:<br />
5 grill recipes<br />
Motivation<br />
&Inspiration<br />
6/ Socialize!<br />
7/ Letter from<br />
the editor<br />
9/ You Right<br />
Now:Tips to<br />
boost your<br />
mind, body,<br />
and beauty<br />
30/ Optimism:<br />
Harness its<br />
real magic<br />
Weight Loss<br />
10/ Nutrition<br />
Right Now!<br />
32/ I Did it!<br />
Hilary Isaac<br />
On our cover<br />
Photograph by Raymond Saldaña.<br />
Hair byJohn Valle. Makeup byRobbie Piñera.<br />
Styling by Sidney Yap.<br />
On Erich (cover): Printed sports bra,<br />
Pure (available at Aura Athletica)<br />
Denim skirt, H&M<br />
This page: Yellow Sports bra, Nike<br />
(available at Planet Sports)<br />
Denim Jumper, H&M.<br />
4 <strong>OCTOBER</strong> <strong>2016</strong> <strong>SHAPE</strong>.COM
#FitspirationPH<br />
Post, pin, tag, and tweet!<br />
@shape_ph @goldsgymphilippines<br />
WANT TO BE PART OF THE<br />
#LOVEMY<strong>SHAPE</strong> MOVEMENT?<br />
Just post your photo on<br />
Instagram, Facebook or Twitter<br />
with the hashtag #LoveMyShape<br />
and tag us @Shape_PH.<br />
Get the chance to be featured in<br />
our next issue<br />
STRONGER<br />
AS A<br />
COUPLE<br />
Real-life flames Daniel and<br />
Erich prove that couples that<br />
sweat together stay together.<br />
VEGAN RAW BROWNIES<br />
Try out these fast, simple, raw vegan brownies for the lazy health nut.<br />
Studded with raw walnuts and cacao nibs, this snack will surely raise<br />
your energy during sleepy afternoons! Visit minimalistbaker.com for<br />
the recipe and pinterest.com/shape_ph for more yummy<br />
discoveries.<br />
@m_sunshinedizon @krayzietrayzie @karenibasco<br />
Thank you Gold’s Centris and to Kuya Anton<br />
#strongerwithgolds<br />
Find friends who will always have your back (bend)<br />
#backbend #namaste #friendswhoyoga #yogini<br />
#yogaaddicts #wheninmanila #stopdropandyoga<br />
#girlpower #strongerwithgolds<br />
Fitness is what Shape Magazine is all about.<br />
Thank you for featuring me on September’s<br />
issue @goldsgymphilippines @shape_ph.<br />
Don’t forget to grab your copies!<br />
6 <strong>OCTOBER</strong> <strong>2016</strong> <strong>SHAPE</strong>.COM
THE TAKEAWAY<br />
Make a good mood last<br />
S<br />
Science says there’s a correlation between exercise and your mental well being. It’s no coincidence<br />
that busting out cardio or pumping iron boosts your mood. Breaking a sweat releases<br />
feel-good chemicals in your brain while reducing immune system chemicals that contribute to<br />
depression.<br />
Aside from the obvious body benefits, working out does wonders for your mind as well. Two inspiring<br />
Shape girls who absolutely agree are the lovely ladies we featured this month – actress Erich<br />
Gonzales for our cover feature and bikini athlete and super mom Hilary Isaac for I Did It.<br />
“Your body is a well-built machine and when you’re in good condition, you can cope with stress<br />
a lot better,” explains Hilary Isaac. “There’s a biochemical reaction that takes place in your body<br />
when you exercise. You are able to bring more blood and nutrients and oxygen to different parts of<br />
your body, which makes you feel good and positive overall,” she expounds.<br />
“When you are comfortable with your body, you are happier,” Erich Gonzales claims. “Being<br />
healthy and fit helps make us physically prepared to handle the exhaustion that comes with work,”<br />
she adds.<br />
So the next time you’re having a rough day at home or at<br />
work, take a few minutes off to work out. You’ll come back<br />
feeling energized and ready to take on anything.<br />
Sending lots of positive energy your way,<br />
WE WANT TO HEAR FROM YOU!<br />
Email your thoughts, questions, and feedback to<br />
EDITORIAL@IVMDI.COM. Connect with me on Twitter<br />
@HEYALEXDAY and Instagram @ALEXDAYRIT.<br />
Photograph by RAYMOND SALDAÑA <strong>SHAPE</strong>.COM <strong>OCTOBER</strong> <strong>2016</strong> 7
Pick your pink<br />
There’s a shade for<br />
every skin tone in<br />
the new L’Oréal<br />
Paris Colour<br />
Riche Collection<br />
Exclusive La<br />
Vie En Rose<br />
($9 each,<br />
lorealparis<br />
usa.com).<br />
PUBLISHER<br />
INTERNATIONAL VENTURES FOR MEDIA & DISTRIBUTION, INC.<br />
EDITOR IN CHIEF<br />
ALEXANDRA DAYRIT<br />
CREATIVES & PUBLISHING DIRECTOR<br />
MONIQUE FRANCESCA PE BENITO<br />
MANAGING DIRECTOR<br />
MIKE MINA<br />
GRAPHIC ARTISTS<br />
BIANCA LOUISE GRAN, JOHN MARVIN TEJADA<br />
CONTRIBUTING EDITORS<br />
CRISTY MARASIGAN, FERDINAND MANABAT,<br />
JEREMY STROM, TAMER EL GUINDY, MICHAEL<br />
TIU<br />
CONTRIBUTING WRITERS<br />
CAITY ROXAS, RAEVEN ROXAS,<br />
RESEARCHER MATTHEW DAYRIT<br />
PHOTOGRAPHER<br />
RAYMOND SALDAÑA<br />
EXECUTIVE ASSISTANT TO THE PUBLISHER<br />
MONA VERGEL DE DIOS<br />
INTERNATIONAL VENTURES FOR<br />
MEDIA & DISTRIBUTION, INC.<br />
PRESIDENT AND CEO<br />
MARK S. DAYRIT<br />
EXECUTIVES<br />
CHIEF OPERATING OFFICER<br />
MYLENE MENDOZA-DAYRIT<br />
VP MARKETING GIGI RODRIGUEZ<br />
VP CIRCULATION PAUL PE BENITO<br />
ADVERTISING DIRECTOR MEL MACASAQUIT<br />
ACCOUNTING SUPERVISOR IAN ASTADA<br />
ACCOUNTING ASSISTANT TON RODRIGUEZ<br />
HR MANAGER MONETTE PE BENITO<br />
UNITED STATES EDITORIAL TEAM<br />
EDITOR IN CHIEF<br />
ELIZABETH GOODMAN ARTIS<br />
CREATIVE & DESIGN DIRECTOR<br />
JOSEPH HEROUN<br />
EXECUTIVE EDITOR<br />
MANAGING EDITOR<br />
ISABEL BURTON LISA LOVERRO<br />
EXECUTIVE BEAUTY DIRECTOR<br />
CHERYL KRAMER KAYE<br />
DEPUTY EDITORS<br />
PAM O’BRIEN, MARY ANDERSON<br />
FITNESS DIRECTOR<br />
JACLYN EMERICK<br />
ENTERTAINMENT DIRECTOR CLAIRE CONNORS<br />
BEAUTY DIRECTOR KATE SANDOVAL BOX<br />
SENIOR FASHION EDITOR JULIA MALACOFF<br />
HEALTH EDITOR MIREL KETCHIFF<br />
NUTRITION EDITOR MARNIE SOMAN SCHWARTZ<br />
ASSOCIATE EDITOR SARA ANGLE<br />
EDITORIAL ASSISTANTS<br />
HANNAH DOYLE, CARLY GRAF<br />
PHOTO DIRECTOR TONI ANN LOGGIA<br />
ART DIRECTOR ANDREA LEGGE<br />
PHOTO/BOOKINGS EDITOR DAVID BARATTA<br />
PHOTO EDITOR ERICA MENESES<br />
ASSOCIATE ART DIRECTORS<br />
ALAN BOCCADORO, LISA STEM<br />
INTERN GRACE BARRETTI<br />
PRODUCTION DIRECTOR SYLVANA MENESES<br />
COPY CHIEF STEVE LEVINE<br />
RESEARCH EDITOR JUDY DeYOUNG<br />
<strong>SHAPE</strong>.COM AND FITNESSMAGAZINE.COM<br />
GENERAL MANAGER, ACTIVE LIFESTYLE NETWORK<br />
MELISSA INMAN<br />
DIGITAL DIRECTOR AMANDA WOLFE<br />
DEPUTY EDITOR ASHLEY MATEO<br />
DEPUTY EDITOR KIERA AARON<br />
WEB EDITOR ALYSSA SPARACINO<br />
SOCIAL MEDIA EDITOR MARIETTA ALESSI<br />
ASSISTANT EDITOR KYLIE GILBERT<br />
EDITORIAL ASSISTANT LAUREN MAZZO<br />
INTERN JASMINE PHILLIPS<br />
DIRECTOR OF QUALITY JOSEPH KOHLER<br />
COLOR QUALITY ANALYST PAMELA POWERS<br />
PREPRESS DESKTOP SPECIALIST GREG FAIRHOLM<br />
SENIOR PRODUCTION MANAGER BRIAN MURRAY<br />
ADVERTISING OPERATIONS DIRECTOR JENNIFER<br />
THOMSON<br />
AD TRAFFIC SUPERVISOR KYLE DIRKS<br />
PRESIDENT, WOMEN’S LIFESTYLE GROUP<br />
THOMAS WITSCHI<br />
Shape Philippines, Volume 2, Issue No. 1 Copyright © <strong>2016</strong> by IVMDI. All rights reserved. Printed in the Philippines.<br />
Shape® is a trademark of Meredith Corporation.<br />
Shape Philippines is published 10 times a year by International Ventures for Media & Distribution Inc.,<br />
82 E. Rodriguez Jr. Avenue, Acropolis, Quezon City, 1110 Philippines.<br />
Claire Benoist. Styling by Alma Melendez<br />
8 <strong>OCTOBER</strong> <strong>2016</strong> <strong>SHAPE</strong>.COM<br />
Incorporating Fitness Magazine
*<br />
you rightn w<br />
Photo courtesy of Bigstockphotos Contributor Wavebreak Media Ltd<br />
HIIT it your way<br />
JJUST WHEN YOU THOUGHT a four-minute Tabata drill was as micro as workouts get, now everyone<br />
is buzzing about the one-minute routine. Researchers from McMaster University in Canada, who have<br />
spent the past decade tinkering with the timing of HIIT sessions to measure their potency, recently<br />
found that one minute of intense work—three 20-second all-out sprints alternated with two-minute<br />
recoveries—is as effective as 45 minutes of steady cardio in boosting your cardiovascular fitness. So have<br />
they finally found the HIIT recipe that delivers the biggest body payoff in record time? “There actually isn’t<br />
a single best way to do intervals,” says lead study author Martin Gibala, Ph.D. “The variety is infinite with<br />
these routines, and that’s empowering.” His suggestion: Switch up the duration of your sprints from one<br />
workout to the next to throw your body a different challenge each time.<br />
MIX IT UP<br />
Each workout,<br />
tweak how long<br />
you whip those<br />
ropes for speed<br />
intervals.<br />
<strong>SHAPE</strong>.COM <strong>OCTOBER</strong> <strong>2016</strong> 9
Red is the new green<br />
The latest nutrient-rich sips feature ingredients like beets, cherries, and<br />
tomatoes, which deliver some unique healthy-body benefits. Grab a ruby<br />
blend at your favorite juice shop, or check out one of these tasty store picks.<br />
Bolthouse Farms 1915 Cheribundi Tart<br />
Natalie’s Squeezed Fresh<br />
Beet Juice also includes Cherry Juice is high in Tomato Juice is 100 percent<br />
carrot, orange, and lemon anthocyanins, which fight<br />
tomatoes and lemon<br />
juices. Sip it preworkout— inflammation—a perk juice (no added salt or<br />
beet juice has been shown that can aid in post workout<br />
preservatives) and full of<br />
to boost muscle power.<br />
recovery.<br />
antioxidants, like lycopene.<br />
nutrition<br />
right now<br />
A hot<br />
new<br />
dog<br />
No fillers or faux meat<br />
here—that’s<br />
actually a<br />
jazzed-up<br />
carrot inside the<br />
bun. With its deep,<br />
smoky flavor, this<br />
plant-based dog<br />
is a great swap<br />
for the barbecue<br />
classic, says chef<br />
Lee Watson,<br />
the author of<br />
Peace & Parsnips.<br />
Cook up a batch<br />
and you’ll be<br />
hooked.<br />
Simmer 4 carrots in boiling water<br />
for 8 to 10 minutes, then shock<br />
them in ice water. While they simmer,<br />
stir together 4 tablespoons<br />
vegetable stock; 3 tablespoons<br />
tamari or soy sauce; 1 garlic clove,<br />
sliced; 1/2-inch piece of ginger,<br />
sliced; 2 tablespoons red or white<br />
wine vinegar; 2 teaspoons liquid<br />
smoke; and 3 teaspoons brown<br />
sugar. Pour this marinade over<br />
the cooled carrots and let sit<br />
overnight. When you’re ready to<br />
cook, put 1 teaspoon cooking oil<br />
in a pan over medium-high<br />
heat; add carrots and sauté<br />
for about 10 minutes, drizzling<br />
with marinade every few<br />
minutes and turning regularly.<br />
Pop ’em into buns, add your<br />
favorite toppings, and dig in.<br />
FARM-FRESH<br />
TAKEOUT<br />
Even if you don’t live near a<br />
farmers’ market, you can get<br />
the goods, thanks to these<br />
online services.<br />
For organic meat and<br />
sustainable seafood:<br />
Greensbury Market<br />
(greensbury.com) offers<br />
grass-fed beef, free-range<br />
chicken and pork, and<br />
responsibly fished<br />
or farmed seafood.<br />
For down-home treats:<br />
At Farm Star Living’s Harvest<br />
(farmstarliving<br />
shop.com), you can scoop<br />
up gourmet items, like fromscratch<br />
blondies and<br />
artisanal bacon.<br />
For in-season produce:<br />
Farmbox Direct<br />
(farmboxdirect.com)<br />
is like a cyber CSA: Starting<br />
at $39 per box, you get a<br />
weekly delivery of fresh<br />
local produce.<br />
Food styling by Jamie Kimm; prop styling by Sarah Cave/EH Management<br />
10 <strong>OCTOBER</strong> <strong>2016</strong> <strong>SHAPE</strong>.COM<br />
Photographs by TED CAVANAUGH
health<br />
right now<br />
51%<br />
Percentage of Americans who<br />
say they shower in the a.m.<br />
If you have fall allergies, you<br />
may want to rinse off in the<br />
evening. Otherwise, all night<br />
long you’ll breathe in the<br />
pollen that accumulates on<br />
your body, leaving you<br />
miserable come morning.<br />
Shower at the end of the day<br />
and you can rest easy.<br />
SOURCE: AllerEase<br />
Right: Levi Brown/Trunk Archive<br />
Photo courtesy of Bigstockphotos Contributors HandmadePictures & Volokhatiuk<br />
Smarter<br />
nutrients<br />
Forty percent of adults hate swallowing pills, a survey by<br />
Harris Interactive found. So they may skip multivitamins.<br />
Thanks to the latest twist on vitamins, you have options.<br />
Gummies An update<br />
on the chalky cartoonshaped<br />
chewables you<br />
took as a kid, Smarty<br />
Pants Adult Vitamins<br />
(from $16, target.com)<br />
come in three flavors and<br />
have no artificial sweeteners<br />
or preservatives.<br />
Sprays In addition<br />
to a multi and vitamins<br />
D and B 12 , Instavit oral<br />
spray supplements<br />
($16 each, instavit.com)<br />
also offer caffeine and<br />
melatonin spritzes<br />
to wake you up or wind<br />
you down.<br />
Patches Some nutrients,<br />
including vitamin D,<br />
are actually absorbed<br />
better when applied<br />
directly to the skin via a<br />
patch—like the PatchMD<br />
(from $20, patchmd.com)—<br />
than when they’re taken<br />
orally.<br />
Kick your<br />
plastic habit<br />
Plastic food containers and bottles may<br />
have lost the BPA—a toxin that has been<br />
shown to mess with your hormone levels—<br />
but its replacement, bisphenol S (BPS),<br />
might be equally bad news. In a recent<br />
study in the journal Endocrinology,<br />
researchers exposed certain cells in the<br />
body, called preadipocytes, to different<br />
concentrations of BPS. Even the smallest<br />
amounts of the chemical encouraged<br />
preadipocytes to become fat cells. Play it<br />
safe by packing your eats in stainless steel,<br />
glass, or stoneware options, like these<br />
Le Creuset Storage Canisters (from $25,<br />
lecreuset.com), which can safely go into<br />
the freezer, oven, or microwave.<br />
<strong>SHAPE</strong>.COM <strong>OCTOBER</strong> <strong>2016</strong> 11
look<br />
great<br />
beauty & style playbook<br />
POWER PLAY<br />
Turn the page<br />
for our pros’<br />
tips and put your<br />
game face on.<br />
Find your edge<br />
One big move—<br />
rich lips, intense<br />
eyes, strong<br />
cheekbones,<br />
or major<br />
lashes—is<br />
strong, gorgeous,<br />
and powerful.<br />
Advantage, you.<br />
By CHERYL KRAMER KAYE<br />
Styling by Alma Melendez<br />
12 <strong>OCTOBER</strong> <strong>2016</strong> <strong>SHAPE</strong>.COM<br />
Photographs by CLAIRE BENOIST
eauty playbook<br />
Black, smudgy eyes<br />
This devil-may-care makeup look is undeniably sexy and surprisingly easy to pull off. “Usually makeup<br />
artists insist that you painstakingly draw your eyeliner close to the lash line; now you can freehand<br />
it, then smudge it into your top and lower lash lines with a finger,” celebrity makeup artist Mally Roncal<br />
says. Eyeliner pencils and gels have just the right amount of sheen for this, but avoid anything with<br />
shimmer or glitter, says Lori Taylor Davis, Smashbox global pro lead artist. “Save that for the holidays.”<br />
Heighten the impact<br />
with: Peachy cheeks<br />
and lips The rest of your<br />
face should be very feminine,<br />
says Roncal, who recommends<br />
a pop of peach on the apples<br />
of your cheeks and a glossy lip.<br />
Try Laura Geller Baked Gelato<br />
Swirl Illuminator in Peach Glow<br />
($26, ulta.com) and Clarins<br />
Instant Light Natural Lip<br />
Perfector In Orange Shimmer<br />
($25, clarins.com).<br />
Previous page<br />
Dark, matte lips<br />
The season’s new purple, oxblood, and nearly<br />
black lipsticks bring on a sexy, tough-chick<br />
chic. But don’t fear the dark side—mastering<br />
a bold lip that stays captivatingly precise is<br />
easier than you think. “My secret to a flawless<br />
application is to put on the lipstick first, then<br />
use a same-shade or nude liner to clean up<br />
the lip line,” Roncal says. If you want a more<br />
intense look, stick with a flat, matte finish, or<br />
you can tone it down and make it more natural<br />
with a semimatte, satin, or sheer version of<br />
a vampy shade.<br />
Heighten the impact<br />
with: Luminous skin<br />
“First, invest in a good concealer,”<br />
says Taylor Davis,<br />
“because the rest of your<br />
face should basically be<br />
bare.” Go with a long-lasting<br />
stick formula like Amazing<br />
Cosmetics Perfection Stick<br />
($23, amazingcosmetics.com),<br />
and dab it under your eyes and<br />
on any blemishes. Then, on<br />
top of the concealer, apply an<br />
allover foundation that has<br />
a reflective, radiant quality to<br />
balance the matteness of the<br />
lips. Try Mally Face Defender<br />
BB Cream Foundation ($45,<br />
mallybeauty.com) to get just<br />
the right wattage. Done.<br />
From left: L’Oréal Paris<br />
Voluminous Smoldering<br />
Eyeliner in Gray ($9, drugstores).<br />
CoverGirl Perfect<br />
Blend Pencil in Charcoal<br />
($5, drugstores). NYC New<br />
York Color Show Time<br />
Velvet Eyeliner in Black<br />
Velvet ($2, drugstores).<br />
Wet N Wild Color Icon<br />
Kohl Liner Pencil in Baby’s<br />
Got Black ($1, drugstores).<br />
<strong>SHAPE</strong>.COM <strong>OCTOBER</strong> <strong>2016</strong> 13
eauty playbook<br />
1<br />
Heighten the<br />
impact with:<br />
Defined brows<br />
“Full, finished brows<br />
are a subtle way to<br />
look polished, professional,<br />
and in<br />
control,” Taylor Davis<br />
explains. To get yours<br />
into shape, grab<br />
a matte brow pencil<br />
like Touch in Sol<br />
Brow Expert Bar ($17,<br />
urbanoutfitters.com),<br />
but don’t draw over<br />
your entire brows.<br />
“That’s what makes<br />
them look superfake,”<br />
Roncal says. “Just<br />
fill in sparse areas<br />
with a light, feathery<br />
stroke so you have<br />
strong brows that<br />
don’t look painted on.”<br />
4<br />
Shimmery<br />
chiseled<br />
cheeks<br />
High, prominent cheekbones<br />
have long been a symbol of<br />
strength and beauty, and the<br />
demand for them is growing—<br />
contouring kits are everywhere.<br />
But Roncal prefers to<br />
accent your bone structure<br />
with contouring’s less complicated<br />
counterpart: highlighting.<br />
“Highlighting warms up<br />
your skin and makes you look<br />
younger,” Roncal says. Apply<br />
powder across lids and around<br />
the outer corners to cheekbones<br />
to illuminate the whole<br />
area.<br />
3<br />
1/Dior Diorskin Nude Air<br />
Luminizer Powder ($56,<br />
dior.com). 2/Honest Beauty<br />
Contour + Highlight Kit<br />
($34, honestbeauty.com).<br />
3/Bobbi Brown Highlighting<br />
Powder in Afternoon Glow<br />
($46, bobbibrowncosmetics<br />
.com). 4/Essence Pure Nude<br />
Highlighter ($5, ulta.com).<br />
2<br />
“Highlighting<br />
is your one-stop<br />
shop for lifting<br />
your face,” says<br />
Mally Roncal.<br />
14 <strong>OCTOBER</strong> <strong>2016</strong> <strong>SHAPE</strong>.COM
eauty playbook<br />
Heighten the impact with:<br />
Sheer, moist lips<br />
“You want major lashes like these<br />
to stand out, so your lips should<br />
be less flashy and more natural,”<br />
Taylor Davis says. “Any lip color<br />
should be sheer with some sheen.”<br />
Tinted lip balms, like Burt’s Bees<br />
Tinted Lip Balm in Pink Blossom<br />
($5, burtsbees.com) and Estée<br />
Edit Cocobalm in Coco Blush ($22,<br />
sephora.com) fill the bill perfectly.<br />
Thick,<br />
fluttery<br />
lashes<br />
“Long, lush lashes give you<br />
movie-star swagger,” Roncal<br />
says. To create this dramatic<br />
look, you need to approach<br />
the application differently:<br />
“Instead of pulling the<br />
mascara brush out toward<br />
your ear, redirect the lashes<br />
toward the bridge of your<br />
nose,” Roncal says. “It’ll<br />
make them slowly fan out for<br />
an eye-opening effect.”<br />
“Density at the<br />
base of your lashes<br />
is like automatic<br />
eyeliner,” explains<br />
Lori Taylor Davis.<br />
Clockwise from top:<br />
Sephora Collection Lash Craft<br />
Mascara Length & Volume ($12,<br />
sephora.com). Clinique Lash Power<br />
Flutter-to-Full Mascara ($23,<br />
clinique.com). Physicians Formula Eye<br />
Booster Instant Doll Lash Extension<br />
Kit ($15 for both wands, drugstores).<br />
<strong>SHAPE</strong>.COM <strong>OCTOBER</strong> <strong>2016</strong> 15
eauty guru<br />
Three burning questions<br />
for The Zen Institute's<br />
Dr. Mary Jane Torres<br />
By CAITY ROXAS<br />
Q & A<br />
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Stem cell therapy helps<br />
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16 <strong>OCTOBER</strong> <strong>2016</strong> <strong>SHAPE</strong>.COM
THE ZEN<br />
INSTITUTE<br />
AD
When to bail<br />
on your<br />
workout<br />
Exercising is<br />
a great idea most<br />
of the time, but<br />
there are<br />
exceptions<br />
when it’s better<br />
to play your<br />
get-out-of-gym<br />
card. Let our<br />
expert guide<br />
help you decide.<br />
By SARA ANGLE<br />
You’re way<br />
overcaffeinated<br />
GIVE YOURSELF A PASS<br />
Although having some caffeine<br />
in your system before a workout<br />
may improve your athletic<br />
performance—the chemical<br />
can stimulate your central nervous<br />
system to give you more<br />
juice—when you’re overcaffeinated,<br />
you may feel dizzy,<br />
jittery, or nervous or even<br />
experience some stomach<br />
problems. Add in exercise and<br />
those symptoms can become<br />
exacerbated, explains Edward<br />
Ryan, Ph.D., an assistant professor<br />
of exercise science at<br />
Chatham University. Plus,<br />
GO WITH YOUR GUT<br />
Everyone tolerates caffeine<br />
and food differently<br />
during exercise. Golden rule?<br />
If you feel bad, stop.<br />
being hopped-up on caffeine<br />
may actually impair your recovery<br />
during high-intensity exercise,<br />
because your heart rate<br />
isn’t slowing to its usual recovery<br />
level during rest intervals.<br />
Instead of revving your body on<br />
high, head out for a stroll, keeping<br />
your heart rate below<br />
60 percent of your max effort.<br />
You won’t be able to walk off<br />
the physical jitters—burn ing<br />
calories won’t help your body<br />
metabolize the caffeine any<br />
faster—but moving at that easy<br />
pace will at least give you a hit<br />
of mental calm.<br />
Photo courtesy of Bigstockphotos Contributor Dirima.<br />
18 <strong>OCTOBER</strong> <strong>2016</strong> <strong>SHAPE</strong>.COM
sweat smarter<br />
Photo courtesy of Bigstockphotos Contributor Dirima.<br />
Your stomach is<br />
empty, or you just<br />
ate a huge meal<br />
SWEAT IT OUT Unless you<br />
typically experience stomach<br />
cramping, light-headedness,<br />
or nausea when working out<br />
on an empty or a full stomach,<br />
exercise can actually benefit<br />
you, says Brittany R. Allman,<br />
a sports nutritionist at Florida<br />
State University. “We have<br />
enough stores of energy to last<br />
us through a workout, even<br />
without food in the tank,” she<br />
says. “And running on empty<br />
may actually help you burn<br />
more fat.” That’s because when<br />
you exercise, if there are no<br />
carbs readily available for your<br />
body to burn, it turns to its muscle<br />
glycogen (the stored form of<br />
carbohydrates) and its fat<br />
stores to use as energy. (The<br />
jury is still out on whether fasting<br />
before a workout saps your<br />
energy; some research says<br />
yes, some says no.) On the flip<br />
side, when you’re fully fueled,<br />
exercising can improve digestion<br />
by helping your body move<br />
food from the stomach to the<br />
intestines, Allman says. So if<br />
you can deal, start burning off<br />
that pie.<br />
What’s optimal for workout<br />
fuel? Having 150 to 300 calories<br />
one to two hours before your<br />
session. Make it a combo<br />
of carbs for quick energy and a<br />
little protein to help prevent<br />
muscle breakdown. A banana<br />
and two tablespoons of peanut<br />
butter should do the trick.<br />
You have a job<br />
interview or<br />
a presentation<br />
in a few hours<br />
SQUEEZE IN A WORKOUT<br />
For people who exercise regularly,<br />
doing it the morning<br />
of a big task can improve your<br />
memory and lower your stress<br />
levels, according to research<br />
in the journal Neuroscience.<br />
After one month of brisk walking<br />
or jogging four times a week<br />
for 30 minutes, those who also<br />
exercised the morning of a<br />
series of mental tests performed<br />
better than the habitual<br />
exercisers who skipped their<br />
a.m. workout. “Exercise can<br />
help with cognition by increasing<br />
the levels of brain-derived<br />
neurotrophic factor, a protein<br />
that supports the growth of<br />
new brain cells,” says lead study<br />
author David J. Bucci, Ph.D.,<br />
a professor of psychological<br />
and brain sciences at<br />
Dartmouth College. And the<br />
more aerobic, the greater the<br />
impact.<br />
You did CrossFit<br />
today, but your<br />
friend invited you to<br />
take a boot camp<br />
class tomorrow<br />
morning<br />
SKIP IT Depending on the<br />
WOD that day, you may have<br />
temporarily tapped out your<br />
muscles for more heavy lifting<br />
so soon. After a tough resistance<br />
workout, your muscles<br />
need 24 to 72 hours to repair<br />
tiny micro tears and to add the<br />
proper amount of amino acids<br />
needed to increase your<br />
strength, says Michele Olson,<br />
Ph.D., a professor of exercise<br />
science at Auburn University<br />
at Montgomery. You may<br />
be doing more damage to the<br />
muscle if it hasn’t had time<br />
to heal, and your performance<br />
may be compromised, setting<br />
you up for injury. Instead of<br />
boot camp, do a moderate cardio<br />
workout like a 30-minute<br />
run, which will increase circulation<br />
to your muscles while<br />
giving them a break from doing<br />
reps, Olson says. Keep in mind,<br />
though, that if your CrossFit<br />
workout hit only your upper<br />
body, it’s fine to do a lowerbody<br />
strength workout the<br />
morning after, or vice versa.<br />
You’re mentally<br />
exhausted after<br />
putting in long<br />
hours at the office<br />
LACE UP When your brain is<br />
fatigued, your body is still physiologically<br />
capable of working<br />
at its maximum capacity,<br />
according to research at the<br />
Université de Bourgogne in<br />
France. The caveat: “While you<br />
can still lift the same amount<br />
of weight and run at the same<br />
top speed when you’re mentally<br />
tired, the difference is<br />
that endurance exercise will<br />
actually feel harder, thereby<br />
reducing your performance,”<br />
A short<br />
brisk walk<br />
could have<br />
cognitive<br />
benefits that<br />
help you ace<br />
an interview<br />
or deliver<br />
a flawless<br />
speech.<br />
says researcher Benjamin<br />
Pageaux. That’s not necessarily<br />
a bad thing, he adds. Training<br />
when you’re feeling burnedout<br />
might actually toughen you<br />
up in the long run, so you can<br />
better resist the desire to slow<br />
down during your next race,<br />
Pageaux says.<br />
You have really<br />
bad cramps<br />
HIT THE GYM Exercise can<br />
minimize monthly cramps,<br />
so much so that you may not<br />
feel the need to pop that<br />
OTC pain reliever, says Pinar<br />
H. Kodaman, M.D., Ph.D.,<br />
an assistant professor of<br />
obstetrics, gynecology, and<br />
reproductive services at Yale<br />
University School of Medicine.<br />
When you exercise, the production<br />
of prostaglandins—<br />
cramp-inducing inflammatory<br />
chemicals released in the uterus<br />
during menstruation—is<br />
suppressed. To best net the<br />
effect, go with cardio, like<br />
running or cycling, she<br />
suggests.<br />
<strong>SHAPE</strong>.COM <strong>OCTOBER</strong> <strong>2016</strong> 19
un into shape<br />
Supercharge<br />
your stride<br />
Happy feet will<br />
make you a<br />
happier runner—<br />
and chances are,<br />
yours could use<br />
a tune-up. Follow<br />
these simple<br />
techniques and<br />
TLC tips to go<br />
longer and<br />
stronger.<br />
By SARA ANGLE<br />
YYou probably don’t realize it as you’re running,<br />
but your feet are pounding the pavement<br />
some 1,000 times per mile and taking<br />
a bit of a beating—a force of two to four times<br />
your body weight with each foot strike. No<br />
wonder up to 79 percent of runners experience<br />
some kind of foot injury each year,<br />
according to research in the British Journal<br />
of Sports Medicine.<br />
“There are a large number of sensory nerve<br />
fibers in your feet,” explains Luke Bongiorno,<br />
the managing clinical director at Orthology,<br />
INSIDER’S GUIDE<br />
Taking a new look at<br />
your feet—from the<br />
way you lace your<br />
sneakers to how you<br />
land—can boost your<br />
running efficiency.<br />
a physical therapy and sports medicine clinic<br />
in New York City. “If you don’t take care of your<br />
feet, you won’t properly stimulate those nerves,<br />
which can throw off your proprioception [the<br />
body’s ability to know where it is in space]<br />
and thus cause the wrong muscles to fire.” For<br />
example, during a run, when you push off your<br />
big toe, its nerves signal your body to activate<br />
your glute muscles; but if you are not able to get<br />
those feelings through your toe, the glutes won’t<br />
mobilize, and other, less powerful muscles will<br />
compensate.<br />
Photo courtesy of Bigstockphotos Contributor Ammentorp<br />
20 <strong>OCTOBER</strong> <strong>2016</strong> <strong>SHAPE</strong>.COM
un into shape<br />
Keeping your feet in top<br />
running order takes some dedication,<br />
but the payoff is worth<br />
it. Whether you hit the treadmill,<br />
track, trail, or street, follow our<br />
expert advice.<br />
Strength-train your soles<br />
“When your feet are stronger,<br />
you’ll have better propulsion,<br />
which can help you run<br />
faster and more efficiently,”<br />
Bongiorno says. He recommends<br />
big-toe raises as you sit<br />
or stand to help strengthen the<br />
small, deep muscles of the foot<br />
that help control its running<br />
motion: With your feet placed<br />
firmly on the ground, try to<br />
lift just the big toes; do three sets<br />
of 10 on each foot, alternating<br />
sides. Then, before you go to bed,<br />
increase your arch strength by<br />
standing with your bare feet on<br />
the ground and pushing down<br />
through your heels and toes, pulling<br />
them closer together so that<br />
you’re lifting through the arches.<br />
Both of these drills are especially<br />
key for those who wear high heels<br />
on the regular, says Jackie Sutera,<br />
a podiatrist in New York City for<br />
Vionic Shoes. “Heels can cause<br />
painful inflammation in the arch,<br />
40%<br />
Percentage<br />
you’ll reduce<br />
blisters<br />
by when you<br />
cover high-rub<br />
spots on your<br />
feet with paper<br />
surgical tape.<br />
This drugstore<br />
find creates a<br />
slippery surface,<br />
which reduces<br />
the friction that<br />
causes blisters.<br />
SOURCE: Clinical Journal<br />
of Sport Medicine<br />
which can easily turn into plantar<br />
fasciitis,” she says. “They also<br />
shift all your weight to the ball<br />
of your foot and toes, which can<br />
pinch nerves there.”<br />
Rethink your sneaker type<br />
The theory used to be that<br />
runners with flat feet automatically<br />
looked for sneakers with<br />
extra arch support, that those<br />
with high arches sought out<br />
more cushioning, and that the<br />
rest would go for more pareddown<br />
sneaks. Then came a<br />
wave of research suggesting<br />
that all of us should take off<br />
the training wheels and try minimalist<br />
sneakers. “This older way<br />
of thinking just looked at people’s<br />
feet while they were standing,”<br />
says Geoffrey A. Gray, the<br />
founder of and head of research<br />
for Heeluxe, a company that<br />
specializes in scientific testing<br />
of footwear. “Now we look at<br />
people in motion to see how<br />
their foot interacts with a shoe.”<br />
(See “Which Shoe Is for You?”<br />
below, for the new rules on how<br />
to choose.)<br />
It boils down to this: According<br />
to the latest research, the<br />
best predictor for a good running<br />
no-slip socks<br />
Stance Plyo styles are designed<br />
for running, with elastic arch<br />
support that gives your feet an<br />
extrahugged feeling; a tab at<br />
the heel adds padding to help your<br />
sneakers fit snugly and reduce<br />
rubbing. ($15, stance.com)<br />
shoe is the comfort you experience<br />
when wearing it. A review<br />
in the British Journal of Sports<br />
Medicine concluded that simply<br />
choosing running shoes that were<br />
the most comfortable resulted<br />
in fewer injuries. “You should feel<br />
supported through the instep, or<br />
the top part of the arch, and feel<br />
as if the shoe disappears from the<br />
ball of the foot to the toes,”Gray<br />
says. You also want a snug fit at<br />
the navicular, or top of the foot<br />
by the ankle: Lace your sneakers<br />
up through the very top eyelets,<br />
which usually don’t come laced,<br />
he suggests.<br />
WHICH SHOE IS FOR YOU? Biomechanist Geoffrey A. Gray breaks down how to find your sole mate.<br />
Minimalist<br />
What it is: A barely cushioned,<br />
low- to no-rise running<br />
shoe that enables you to feel<br />
the ground better.<br />
Who it’s for: Runners who<br />
want to strengthen their feet<br />
and have a desire for a more<br />
flexible push-off or a faster<br />
pace (thanks to less drag).<br />
Maximalist<br />
What it is: A sneaker with<br />
a supersize midsole designed<br />
to provide extra cushioning<br />
for the feet and joints.<br />
Who it’s for: Anyone who<br />
wants softer landings, or slowpaced<br />
runners, who put in<br />
more foot strikes per mile than<br />
their speedy counterparts.<br />
Neutral<br />
What it is: The classic—<br />
a lightweight shoe with a<br />
slightly raised heel and a soft,<br />
flexible upper and midsole.<br />
Who it’s for: Most runners;<br />
those who don’t feel as<br />
if they need training wheels<br />
but want a substantial shoe.<br />
Stability<br />
What it is: A shoe with extra<br />
bolsters built into the midsole<br />
and upper side to limit the<br />
twisting movement of the foot.<br />
Who it’s for: Runners who feel<br />
foot fatigue as they increase<br />
their distance and/<br />
or speed.<br />
Nike Free RN Flyknit<br />
($130, nike.com)<br />
Hoka One One Infinite<br />
($120, hokaoneone.com)<br />
ASICS FuzeX<br />
($110, asicsamerica.com)<br />
Mizuno Wave Catalyst<br />
($110, mizunousa.com)<br />
<strong>SHAPE</strong>.COM <strong>OCTOBER</strong> <strong>2016</strong> 21
un into shape<br />
Be in the strike zone<br />
Where your foot hits the ground<br />
as you run can make all the difference<br />
in how your feet—and<br />
joints—feel postworkout. Heel<br />
strikers tend to have a higher<br />
risk of injury (for example, stress<br />
fractures and plantar fasciitis)<br />
as compared with forefoot strikers,<br />
a Harvard University study<br />
showed. Likewise, switching to<br />
a forefoot strike could reduce the<br />
stress on your knee, according to<br />
a study in Medicine & Science in<br />
Sports & Exercise. “Landing on<br />
your forefoot is naturally softer,<br />
because your calf helps to cushion<br />
the landing,” explains Irene<br />
S. Davis, Ph.D., the director of<br />
the Spaulding National Running<br />
Center at Harvard Medical School.<br />
But even if you can’t retrain<br />
yourself to land differently, it<br />
doesn’t mean you’re doomed to<br />
injury. When Harvard researchers<br />
studied a group of heel-striking<br />
recreational female runners, they<br />
discovered that those<br />
who had never been injured<br />
had one thing in common: They<br />
landed more softly than runners<br />
who had experienced injury. If<br />
you can actually hear your foot<br />
strike the ground when you run,<br />
you’re probably landing too hard,<br />
Davis says. Next time you run,<br />
better footing<br />
If a sneaker is more comfy with<br />
a special insole, go for it. Insoles by<br />
Superfeet can help perfect your fit<br />
($45 to $55, superfeet.com), but<br />
inserts designed to correct your<br />
alignment aren’t necessary, says<br />
Benno M. Nigg, Ph.D., a professor<br />
emeritus of biomechanics at the<br />
University of Calgary in Canada.<br />
adjust your form to see if you can<br />
make your strikes softer sounding,<br />
she advises.<br />
Pamper your soles<br />
Before your run, a dynamic warmup<br />
(high knees, walking lunges,<br />
butt kicks) will bring blood flow<br />
to your muscles, including the<br />
small ones in your feet, prepping<br />
your whole body to move<br />
more efficiently. After your run,<br />
gently massaging your feet for at<br />
least 10 minutes can prevent and<br />
alleviate foot pain and injury. It<br />
also stimulates the nerves of your<br />
feet, increasing your awareness<br />
of how your foot hits the ground,<br />
Bongiorno says. If you don’t have<br />
a dedicated foot-massage tool<br />
(see our “Get on the Ball” picks,<br />
above), a lacrosse ball will do the<br />
trick. While standing (or seated,<br />
for less pressure), roll the ball<br />
slowly along the arch and through<br />
the toes, stopping when you find<br />
a point of tension and resting on<br />
that spot as you take five slow,<br />
deep breaths. Another option?<br />
Freeze a water bottle, then use it<br />
to roll out your feet for five minutes<br />
postrun.<br />
Take a rest day<br />
Just like the muscle and bones<br />
in your limbs, those in your feet<br />
need time to recoup, says Dennis<br />
Cardone, the chief of primary<br />
care sports medicine for NYU<br />
Langone Medical Center.<br />
Avoiding two or more successive<br />
days of running is the<br />
best way to prevent overuse<br />
injuries, but if you’re training for<br />
a race, make sure to work in at<br />
least one recovery day and crosstrain<br />
on alternate days: Bike, swim,<br />
lift weights, do yoga—anything<br />
without jumps and jolts. And if<br />
you’re trying to up your mileage,<br />
do it gradually, increasing by 10 to<br />
20 percent each week, Cardone<br />
notes.<br />
Also, give your go-to pair<br />
of sneaks a time-out. “The<br />
foam in your shoes becomes<br />
FEET<br />
RELIEF<br />
Podiatrist Jackie<br />
Sutera tells you<br />
how to overcome<br />
these common<br />
runner bummers.<br />
Plantar fasciitis<br />
Inflammation and<br />
pain on the bottom<br />
of the heel and in<br />
the arch<br />
THE FIX Ice and<br />
massage your<br />
arch and heels,<br />
wear shoes with<br />
good arch support,<br />
and do calf<br />
stretches like the<br />
runner’s stretch:<br />
Stand facing a wall<br />
three feet away<br />
with left foot<br />
staggered in front<br />
of right. Lean<br />
forward from<br />
ankles and press<br />
palms against wall<br />
at shoulder height;<br />
hold for 15 to<br />
20 seconds.<br />
Switch sides;<br />
repeat.<br />
Achilles tendin itis<br />
Inflammation,<br />
and pain in the<br />
tendon that<br />
attaches the calf<br />
muscle to the<br />
back of the heel<br />
THE FIX Wear<br />
a heel lift or a heel<br />
cup in your shoe,<br />
apply ice, and<br />
stretch your calf.<br />
Metatarsalgia<br />
Inflammation and<br />
pain at the base<br />
of the toes and<br />
under the ball of<br />
the foot<br />
THE FIX Add a<br />
cushioned insert<br />
to any shoes that<br />
aren’t well<br />
padded. Ice and<br />
light massage<br />
help, too.<br />
get on the ball<br />
For deep pressure: The TriggerPoint<br />
MBX Massage Ball, above, isolates specific<br />
spots. ($20, tptherapy.com)<br />
For everyday aches: The nubbly<br />
Gaiam Restore Ultimate Foot<br />
Massager relieves tightness. ($7,<br />
gaiam.com)<br />
For a custom rub: The Sklz Adjustable<br />
Massage Roller lets you rearrange its<br />
massaging balls for just-right pressure.<br />
($40, sklz.com)<br />
compacted as you run, then<br />
it slowly rebounds to its normal<br />
height after your workout,” Gray<br />
explains. “The recovery period<br />
varies for each shoe and depends<br />
on how much you weigh and how<br />
fast you run, but the more time<br />
between your runs, the more the<br />
foam rebounds.” If you do run on<br />
back-to-back days, keep two<br />
pairs of the same-style sneakers<br />
so you can swap them out.<br />
Retread every 425 miles<br />
Your rate of impact begins to<br />
increase dramatically when a running<br />
shoe reaches the<br />
425-mile mark, regardless of the<br />
brand, according to data from<br />
Milestone Sports, a sports technology<br />
company. “The goal is to<br />
replace your shoes before you<br />
start feeling aches,” says Bennett<br />
Grimes, a product-line manager<br />
of footwear at Brooks Running.<br />
The cushioning is usually the first<br />
thing to break down, because<br />
midsoles are designed to absorb<br />
shock and protect the body, he<br />
says. If you have an older pair of<br />
running shoes that you haven’t<br />
your tracked mileage on, you can<br />
also look at the tread. “If there is<br />
any wear and tear on the tread,<br />
it’s time to replace them,” Grimes<br />
advises.<br />
22 <strong>OCTOBER</strong> <strong>2016</strong> <strong>SHAPE</strong>.COM
the belly shrink<br />
Photo courtesy of Bigstockphotos Contributor Ammentorp<br />
Flat abs at any age<br />
There are ways to<br />
overcome hormone<br />
shifts and<br />
metabolism dips to<br />
shrink ab fat.<br />
Just follow this<br />
expert guide<br />
to getting<br />
your best belly<br />
in your<br />
twenties,<br />
thirties,<br />
and forties.<br />
By LESLEY ROTCHFORD<br />
WHEN YOU’RE IN YOUR . . .<br />
In theory, these should be flat-ab<br />
glory years. Though your metabolism<br />
starts to drop by 1 to 2 percent<br />
20s<br />
when you cross from your teens<br />
into your twenties (that means,<br />
if you’re burning 2,500 calories<br />
a day in your teens, you’ll burn<br />
25 to 50 fewer calories a day in your<br />
twenties, which is why most people<br />
gain an average of 1.2 pounds per<br />
year at this age), it’s still high, says<br />
endocrinologist Scott Isaacs, M.D.,<br />
the author of Hormonal Balance.<br />
You’re also continuing to churn<br />
out large amounts of hormones,<br />
like estrogen (this peaks in your<br />
late teens or early twenties), which<br />
guides your body to store fat in the<br />
hips, butt, and breasts instead of<br />
the midsection, and<br />
<strong>SHAPE</strong>.COM <strong>OCTOBER</strong> <strong>2016</strong> 23
the belly shrink<br />
growth hormone, which releases<br />
fat from its stores in the body so it<br />
can be delivered to your muscles<br />
for energy, Dr. Isaacs says. Still,<br />
even with all this in your favor,<br />
four years of keg parties and latenight<br />
pizza may have left you with<br />
a post grad gut, and those poor<br />
eating and drinking habits have<br />
a tendency to linger just about as<br />
long as your student loan payments.<br />
“After graduation, people<br />
tend to spend more time sitting at<br />
a desk, and this sedentary lifestyle<br />
can lead to more weight gain,<br />
especially if you’re still drinking a lot<br />
and not keeping close tabs on your<br />
diet,” Dr. Isaacs explains.<br />
This is particularly true if you<br />
consume a lot of carbs. A recent<br />
study in the Journal of Nutrition<br />
revealed that large amounts of<br />
processed carbs (the highercarb<br />
participants in the study<br />
were eating 55 percent carbs,<br />
18 percent protein, and 27<br />
percent fat) raise the body’s<br />
level of insulin, which prevents<br />
fat from being unlocked from<br />
abdominal fat stores and<br />
burned off. Another factor:<br />
“Many twentysomethings<br />
haven’t hit their fitness stride<br />
yet; they’re doing too much<br />
steady-state cardio and not<br />
enough strength training<br />
and cranking out old-school<br />
crunches, a particularly ineffective<br />
combination for chipping<br />
away at belly fat,” says<br />
Holly Perkins, a strength-andconditioning<br />
specialist and<br />
the author of Lift to Get Lean.<br />
Flat-ab fix Start by shifting<br />
your eating habits away<br />
from college carbo-loading.<br />
“Help keep insulin at a healthy<br />
level by following a moderatecarb<br />
diet, in which most of your<br />
carbs come from nutritious<br />
unprocessed sources like whole<br />
grains, beans, fruits, and vegetables,”<br />
says nutritionist<br />
Lisa Young, Ph.D., the author<br />
of The Portion Teller. The participants<br />
in the Journal of Nutrition<br />
Trade<br />
some<br />
steady<br />
cardio for<br />
a few HIIT<br />
sessions<br />
to burn<br />
ab fat,<br />
plus lift<br />
and plank<br />
to keep<br />
it tight.<br />
study who were given a moderately<br />
low-carb diet (43 percent<br />
carbs, 18 percent protein, and<br />
39 percent fat) lost 11 percent of<br />
their abdominal fat after eight<br />
weeks, compared with those on a<br />
low-fat, higher-carb diet, who<br />
lost only 1 percent ab fat.<br />
And because the goal is to<br />
burn flab, you need to choose<br />
calorie-incinerating workouts.<br />
“It’s important to incorporate<br />
steady-state cardio, interval training,<br />
and strength training,” Perkins<br />
says. She recommends doing two<br />
35- to 40-minute steady-state<br />
cardio sessions a week at a pace<br />
that’s about a 7 out of 10 on the<br />
intensity scale; two 30-minute<br />
interval workouts (go for two<br />
minutes at moderate intensity<br />
followed by two minutes at an<br />
almost-all-out pace) to maximize<br />
growth-hormone secretion<br />
WHEN YOU’RE IN YOUR . . .<br />
For many women, their thirties are the time<br />
to have babies. Pregnancy can cause your<br />
rectus abdominis muscles (your frontand-center<br />
six-pack muscles) to stretch to<br />
the point of separation, a painless condition<br />
called diastasis recti, which Brazilian<br />
researchers found affected 68 percent of<br />
women above the belly button and 32 percent<br />
below, when measured at up to eight<br />
weeks postpartum. “The muscles<br />
usually move back together on their own,”<br />
says Mary Jane Minkin, M.D., a clinical<br />
professor of obstetrics, gynecology, and<br />
reproductive sciences at the Yale School of<br />
Medicine.<br />
“In extreme cases, surgery may<br />
be needed to repair the separation.”<br />
Otherwise, you’re probably just dealing<br />
with some leftover fat and ab muscles that<br />
became stretched out during pregnancy.<br />
That doesn’t mean they can’t snap right<br />
back, but it takes some effort. Luckily, you<br />
still have a respectable metabolism in your<br />
thirties. While it drops another 1 to 2 percent<br />
from the first small dip in your twenties<br />
during this decade, that’s not really going<br />
to catch up to you for another decade or<br />
30s<br />
so. Estrogen levels can start to drop for<br />
and fat burning; and two days<br />
of strength training to build lean<br />
muscle mass, which ups your<br />
calorie burn. Any type of strength<br />
training will be effective, as long<br />
as the program gets progressively<br />
harder (more weight, more reps)<br />
so that you continue to challenge<br />
your body. If you’re not up for<br />
sweating six days a week, you can<br />
double up and do the strength<br />
training on your cardio or interval<br />
days. “Twentysomethings still<br />
have metabolism and hormones<br />
on their side, so they just need<br />
to develop a definitive fitness<br />
strategy that includes a balance<br />
of cardio and strength training<br />
to kick-start their burn and firm,”<br />
Perkins says.<br />
some women in the late thirties as fertility<br />
diminishes, but less estrogen isn’t an issue<br />
until you are well into your forties. And you<br />
can still cash in on your growth hormone<br />
production for now too.<br />
Flat-ab fix Getting your prebaby belly<br />
back requires a two-pronged approach:<br />
You need to melt the flab that’s covering<br />
your abs and strengthen your stretchedout<br />
muscles. Trainer Sara Haley, the creator<br />
of the Expecting More pre- and postnatal<br />
exercise DVD programs, suggests the following<br />
time-saving high-intensity routine,<br />
which has you moving fast enough to keep<br />
your heart rate up to torch calories and<br />
incorporates moves designed to tone and<br />
tighten your whole core; these exercises<br />
are safe for those with diastasis recti, as<br />
long as it’s not severe. After warming up, do<br />
each of the following moves for one minute:<br />
high knees (run in place), plank squats<br />
(start in a plank, then jump feet forward<br />
and pop up into a squat), knee repeaters<br />
(get into a low lunge, clasp hands over your<br />
head, and bring your back knee up to your<br />
chest while simultaneously bringing your<br />
hands down to meet the knee; do one<br />
minute per leg), and dead bugs (lie faceup<br />
on the floor with your legs raised, knees<br />
24 <strong>OCTOBER</strong> <strong>2016</strong> <strong>SHAPE</strong>.COM
the belly shrink<br />
WHAT RATE<br />
OF PERCEIVED<br />
EXERTION<br />
(RPE) MEANS<br />
RPE is used to<br />
gauge your<br />
intensity in cardio<br />
workouts. Here is<br />
what the numbers<br />
in our fitness<br />
stories indicate.<br />
RPE<br />
1, 2 Very easy;<br />
you can<br />
converse<br />
with no<br />
effort.<br />
3 Easy;<br />
you can<br />
converse<br />
with almost<br />
no effort.<br />
4 Moderately<br />
easy; you<br />
can converse<br />
comfortably<br />
with little<br />
effort.<br />
5 Moderate;<br />
conversation<br />
requires<br />
some effort.<br />
6 Moderately<br />
difficult;<br />
conversation<br />
requires<br />
quite a bit<br />
of effort.<br />
7 Difficult;<br />
conversation<br />
requires a lot<br />
of effort.<br />
8 Very<br />
difficult;<br />
conversation<br />
requires<br />
maximum<br />
effort.<br />
9, 10 Peak effort;<br />
no-talking<br />
zone.<br />
bent at a 90-degree angle, arms raised toward<br />
ceiling, and flex your feet as if you’re pushing<br />
something away with them while focusing on<br />
pulling your belly button into your spine). Rest<br />
for one minute, then repeat the circuit two more<br />
times; cool down. As much as you may want to<br />
throw a crunch into the bunch, don’t. “Crunching<br />
and twisting movements can make any separation<br />
worse because they repeatedly open and<br />
close the abdominal muscles,” Haley says.<br />
And while juggling work, kids, and a relationship<br />
doesn’t leave a lot of time for slumber,<br />
make sure you get as much shut-eye as you<br />
can (shoot for seven to nine hours per night),<br />
because sleep deprivation jacks your level of<br />
the stress hormone cortisol, which encourages<br />
ab-fat storage. If you have kids keeping you up<br />
at night, sneak in an afternoon snooze. A Penn<br />
State study found that a two-hour afternoon nap<br />
40s<br />
people can lose as much as 8 percent of their<br />
calorie-burning muscle mass from age 40 to<br />
50 if they haven’t been taking preventive steps—<br />
but growth hormone is also dwindling (one<br />
University of Virginia study found that there’s<br />
about half as much at 45 as there is at 25).<br />
Flat-ab fix There’s not much you can<br />
do on your own about the loss of estrogen,<br />
but a surefire way to boost growth hormone<br />
is to go hard at the gym. “Moderate- to highintensity<br />
programs with multiple sets,<br />
high reps, short rest intervals, and exercises<br />
that target multiple large muscle groups<br />
at one time produce substantial acute<br />
growth hormone responses,” says Nicholas<br />
Ratamess, Ph.D., a professor of health<br />
and exercise science at the College of New<br />
Jersey, who suggests working out intensely<br />
at least three times a week for 30 minutes.<br />
A review of research in the Journal of Applied<br />
Physiology found that in 25- to 43-yearold<br />
women, regular high-intensity aerobic<br />
exercise resulted in a twofold increase of<br />
growth hormone release over 24 hours.<br />
As for muscle loss, it’s somewhat preventable.<br />
“If you’re staying physically active and lifting<br />
weights, you should be holding on to about<br />
the same muscle mass you had in your thirties,”<br />
Dr. Peeke says. Research in the journal Physician<br />
and Sportsmedicine suggests that cardio can<br />
also be effective at helping you pack on muscle<br />
or maintain it. The study found that intense aerobic<br />
exercise (running, biking, or swimming four<br />
can offset the effect that a bad night’s sleep can<br />
have on cortisol. “Even a short nap—if only for<br />
a half hour—may have a small beneficial effect,”<br />
Dr. Isaacs says.<br />
WHEN YOU’RE IN YOUR . . .<br />
Levels of sex hormones, including estrogen,<br />
begin to dip at this age. “Until now, the estrogen<br />
receptors’ influence on fat deposition in<br />
the breasts, hips, and butt have been more<br />
powerful than the receptors controlling how<br />
much fat is stored inside and outside the abs.<br />
As estrogen declines in your forties, the receptors<br />
in the abdomen begin to exert more power,<br />
so you start to preferentially gain weight there,”<br />
says Pamela Peeke, M.D., the author of Fight<br />
Fat After Forty. Not only does metabolism<br />
drop by another 1 to 2 percent from when you<br />
were in your thirties—one study found that<br />
to five times a week) reduced muscle loss in athletes<br />
ages 40 and up, because regular exercise<br />
stimulates protein synthesis (repair and maintenance<br />
of muscle) and boosts muscle mass and<br />
strength. You can also help build and maintain<br />
muscle mass by eating 50 to 60 grams of highquality<br />
protein a day; a nice mix of sources could<br />
include a cup of cottage cheese, Greek yogurt,<br />
legumes, and a piece of fish or chicken. Finally,<br />
no need to get discouraged: Keep in mind that<br />
you can start reversing age-related ab issues at<br />
any time in life. “If you exercised in your twenties<br />
and thirties, your forties will be a breeze,”<br />
Dr. Peeke says. “The great news is that you can<br />
start in your forties and start seeing long-lasting<br />
results—it’s never too late.”<br />
<strong>SHAPE</strong>.COM <strong>OCTOBER</strong> <strong>2016</strong> 25
SCAN TO GET<br />
THE LOOK!<br />
Download the free<br />
Love My Shape app<br />
and scan the page.<br />
Photo Credits TK Here<br />
Just<br />
add<br />
water<br />
T<br />
This quick and easy<br />
style of homemade<br />
soup is genius: Place<br />
vegetables, noodles<br />
or grains, protein, and<br />
seasonings in a glass<br />
jar, take it to work,<br />
stash it in the fridge,<br />
and at lunchtime add<br />
boiling water. The<br />
result is a hearty and<br />
healthy midday meal<br />
that’s ready in minutes.<br />
Elana Karp, the head<br />
chef for the mealkit<br />
company Plated<br />
and a coauthor of<br />
the new Plated cookbook,<br />
shares three<br />
versions you’ll want to<br />
spoon up.<br />
Moroccan<br />
Chickpea<br />
Soup<br />
Recipe on next page.<br />
Food styling by Jamie Kimm; prop styling by Sarah Cave/EH Management<br />
26 <strong>OCTOBER</strong> <strong>2016</strong> <strong>SHAPE</strong>.COM<br />
<strong>SHAPE</strong>.COM Photographs SEPTEMBER by TED <strong>2016</strong> CAVANAUGH 128
empower lunch<br />
Moroccan<br />
Chickpea Soup<br />
1/2 cup couscous<br />
1/2 teaspoon vegetable<br />
bouillon paste<br />
1/8 teaspoon ground cumin<br />
2 tablespoons tomato sauce<br />
1/4 teaspoon harissa, or to taste<br />
1/4 cup thinly sliced Swiss chard<br />
1/4 cup shaved carrots<br />
1/4 cup chopped tomatoes<br />
1/2 cup canned chickpeas, rinsed<br />
and drained<br />
1 tablespoon low-fat plain Greek<br />
yogurt, for garnish (optional)<br />
1 tablespoon cilantro, for garnish<br />
(optional)<br />
Salt<br />
Black pepper<br />
1. Layer couscous, bouillon paste,<br />
cumin, tomato sauce, harissa, Swiss<br />
chard, carrots, tomatoes, and chickpeas<br />
in the jar. Pack yogurt and cilantro separately<br />
if using.<br />
2. When you’re ready to eat, fill jar to the<br />
top with boiling water. Stir carefully,<br />
cover, and let stand for 10 minutes or<br />
until couscous is tender. Season to taste<br />
with salt and pepper, and garnish with<br />
yogurt and cilantro if using.<br />
(491 calories)<br />
Lemony Orzo<br />
Chicken Soup<br />
1/2 cup cooked orzo<br />
1/2 cup roasted zucchini pieces<br />
(1/2 inch)<br />
1/2 cup shredded roast chicken,<br />
skin removed<br />
2 tablespoons chopped dill<br />
2 tablespoons chopped basil,<br />
plus 1 tablespoon thinly sliced<br />
for garnish (optional)<br />
1 lemon, halved<br />
1 tablespoon grated Parmesan,<br />
for garnish (optional)<br />
Salt<br />
Black pepper<br />
1. Layer orzo, zucchini, chicken, dill,<br />
and chopped basil in the jar. Squeeze<br />
lemon over ingredients and place<br />
juiced halves in jar, skin side up. Pack<br />
sliced basil and Parmesan separately<br />
if using.<br />
2. When you’re ready to eat, fill jar to<br />
the top with boiling water, being sure<br />
to fully cover lemons. Stir carefully,<br />
cover, and let stand for 2 minutes;<br />
remove lemon halves and discard.<br />
Season to taste with salt and pepper<br />
and garnish with sliced basil and<br />
Parmesan if using.<br />
(284 calories)<br />
Pack these<br />
soups in<br />
jars that hold<br />
about<br />
18 ounces.<br />
Spicy Curried<br />
Coconut Soup<br />
With Shrimp<br />
1 ounce rice vermicelli, broken<br />
into smaller pieces<br />
3 tablespoons coconut cream<br />
1/2 tablespoon red curry paste<br />
1 teaspoon grated ginger<br />
1/4 cup shredded carrots<br />
1/4 cup julienned red bell pepper<br />
1/2 cup cleaned, cooked, and<br />
roughly chopped shrimp<br />
4 roughly chopped Thai or<br />
regular basil leaves<br />
1 tablespoon crushed peanuts<br />
Salt<br />
1. Layer vermicelli, coconut cream, curry<br />
paste, ginger, carrots, bell pepper, and<br />
shrimp in the jar. Add basil and peanuts.<br />
2. When you’re ready to eat, fill jar to the<br />
top with boiling water. Stir carefully,<br />
cover, and let stand for 7 minutes or until<br />
noodles are tender. Season to taste with<br />
salt. (472 calories)<br />
<strong>SHAPE</strong>.COM <strong>OCTOBER</strong> <strong>2016</strong> 27
weight loss<br />
Eat within<br />
an hour of<br />
exercising or<br />
you’ll tear<br />
into all the<br />
food you<br />
can get your<br />
hands on.<br />
Control your raging<br />
postexercise hunger<br />
You work out. Great. But then<br />
you’re ravenous. Which can<br />
make you frantically eat back the<br />
calories you burned. There are<br />
ways to prevent those hunger<br />
pangs though. Here’s the plan.<br />
By LISA HANEY<br />
I<br />
It’s the catch-22 of exercise.<br />
You sweat, burn off calories—<br />
and then want to inhale every<br />
single thing in sight. Sometimes<br />
your rampant appetite kicks in<br />
fairly soon after you finish your<br />
workout, but often it strikes<br />
hours later or even the next<br />
morning, says sports nutritionist<br />
Lauren Antonucci, R.D.N.,<br />
the director of Nutrition Energy<br />
in New York City.<br />
In fact, studies show that<br />
most workouts actually make<br />
you less hungry at first. “During<br />
and right after exercise, the<br />
hunger hormone ghrelin is suppressed,<br />
while PYY, a satiety<br />
hormone, is elevated,” explains<br />
Barry Braun, Ph.D., the head<br />
of health and exercise science<br />
at Colorado State University.<br />
“But then your appetite comes<br />
back to get you at some point,”<br />
Antonucci says. That’s why<br />
you’re voracious the day after<br />
a long run. And, she adds,<br />
you’ll really notice this rebound<br />
effect whenever you amp<br />
up your routine, like training<br />
for a race or starting intense<br />
CrossFit sessions.<br />
Fortunately, you can make<br />
smart tweaks to your routine<br />
to prevent sabotaging all<br />
your efforts. Experts explain:<br />
28 <strong>OCTOBER</strong> <strong>2016</strong> <strong>SHAPE</strong>.COM Photograph by PETER ARDITO
weight loss<br />
Do HIIT three<br />
times a week<br />
Your body reacts to tough workouts<br />
by curbing hunger, possibly because<br />
exercise diverts blood from your gastrointestinal<br />
system so more can go<br />
to your muscles. This helps suppress<br />
ghrelin and slows the absorption of<br />
food from your intestines. It may also<br />
dampen the system of the brain that<br />
thinks of food as a reward, making<br />
snacks and meals seem less tasty.<br />
In a study published in Medicine &<br />
Science in Sports & Exercise, people<br />
who did three weekly 30- to<br />
45-minute HIIT sessions on a<br />
stationary bike ate about 120 calories<br />
less during their postworkout<br />
meals than those who pedaled<br />
continuously at a moderate pace.<br />
Turn any cardio session into a HIIT<br />
workout by alternating going hard for<br />
15 to 30 seconds and then easy<br />
for one to two minutes, says<br />
study coauthor Timothy Fairchild,<br />
Ph.D., a senior lecturer in exercise<br />
physiology at Murdoch University<br />
in Australia. On non-HIIT days, make<br />
sure your steady-state workouts are<br />
intense. Another study found that<br />
women who ran for an hour didn’t<br />
eat more than usual, but those who<br />
walked did.<br />
Bounce more, sit less<br />
The type of movement you do<br />
also affects hunger. In a study<br />
published in the journal Appetite,<br />
exercisers who jumped rope for<br />
30 minutes were less hungry for fatty<br />
foods afterward than those who<br />
spent that time cycling. Researchers<br />
theorize that the gut jiggling caused<br />
by jumping may lower the production<br />
of ghrelin. This also applies to<br />
running or any workout that bounces<br />
your belly.<br />
Stay on dry land<br />
Swimming may be less effective for<br />
weight loss than land-based workouts<br />
like running, possibly because<br />
it’s more likely to stimulate hunger.<br />
In a study at Loughborough<br />
University in England, exercisers<br />
experienced a boost in appetite<br />
after an hourlong swim workout.<br />
Previous research found that water<br />
temperature might be a factor; in one<br />
study, people consumed 44 percent<br />
more calories after exercising<br />
in a 68-degree pool than when they<br />
did the same workout in 91-degree<br />
water. If your pool isn’t heated, hop<br />
into a sauna or a hot shower afterward,<br />
says D. Enette Larson-Meyer,<br />
Ph.D., R.D.N., an associate professor<br />
of human nutrition and food at the<br />
University of Wyoming. This might<br />
be helpful after a cold run or a day of<br />
skiing too.<br />
Fill up on protein<br />
and healthy fat<br />
Eating protein after a workout helps<br />
your muscles recover, and because<br />
it’s so satiating, it also helps keep you<br />
from feeling ravenous six to eight<br />
hours later, Antonucci says. Healthy<br />
fat is filling and fights rebound hunger,<br />
too. Make sure you get both nutrients<br />
ASAP postworkout. (Try eggs<br />
and avocado for breakfast or chicken<br />
and veggies cooked in olive oil for<br />
dinner.) “If you don’t get the food you<br />
need within 30 to 60 minutes, you’ll<br />
be more likely to experience serious<br />
hunger later that day and overeat,”<br />
Antonucci explains. When a meal in<br />
that time frame isn’t realistic, have a<br />
100- to 150-calorie snack, such as<br />
a Greek yogurt or half a protein bar.<br />
Refuel during long,<br />
hard workouts<br />
If you’re exercising strenuously for<br />
more than an hour, and especially<br />
if you’re training for a race, taking in<br />
some fuel during your session will<br />
help stave off intense hunger, so<br />
you’ll eat less later on, Antonucci<br />
says. Pack some gels or gummies<br />
and a sports drink, and start eating<br />
them after the first half hour. But if<br />
your workout is 45 minutes to an hour<br />
or is only moderately intense, skip<br />
the snacks. Your body simply doesn’t<br />
need the extra calories.<br />
<strong>SHAPE</strong>.COM <strong>OCTOBER</strong> <strong>2016</strong> 29
livehealthy<br />
Optimism:<br />
harness its<br />
real power<br />
The old<br />
thinking<br />
that always<br />
looking<br />
through<br />
rose-colored<br />
glasses will<br />
make life<br />
blissful is<br />
just that—old.<br />
And it can<br />
backfire.<br />
This modern,<br />
saner, smarter<br />
approach will<br />
make you<br />
healthier,<br />
happier,<br />
and more<br />
successful.<br />
By MIREL KETCHIFF<br />
YYou’ve heard that being positive is good for you. When your mood is<br />
upbeat, you feel happy and energized. You’re healthier, too: Recent<br />
research shows that optimists recover from illness faster, have stronger<br />
immune systems, and live longer. That’s probably because “they deal<br />
better with stress than other people,” says Carsten Wrosch, Ph.D.,<br />
a professor in the Department of Psychology at Concordia University.<br />
“When pessimists are more tense or anxious than usual, their levels of<br />
damaging cortisol, a stress hormone, shoot up. But that doesn’t happen<br />
for optimists. Their resiliency protects them.”<br />
Photo courtesy of Bigstockphotos Contributor KOBIN PHOTO<br />
30 <strong>OCTOBER</strong> <strong>2016</strong> <strong>SHAPE</strong>.COM
happiness tips<br />
Yet sometimes, looking on<br />
the bright side just feels wrong.<br />
If you get a traffic ticket on your<br />
way to work, spill coffee all over<br />
your favorite shirt, and show up<br />
late to an important meeting,<br />
it seems impossible, and even<br />
a little ridiculous, to try to maintain<br />
a positive frame of mind.<br />
On this, your instincts are<br />
spot on. Experts are finding<br />
that Pollyannaish think-happythoughts-no-matter-what<br />
optimism is not only fake but<br />
can also be bad for your health.<br />
Tal Ben-Shahar, Ph.D., a lecturer<br />
on positive psychology, calls<br />
the phenomenon detached<br />
optimism, as in detached from<br />
reality. “Detached optimism<br />
is the belief that in challenging<br />
situations, everything will<br />
just work out. Problem is, many<br />
times it doesn’t,” he says. It’s the<br />
equivalent of wanting to get fit,<br />
joining a gym, then just expecting<br />
the muscles to appear.<br />
What you should be striving<br />
for is grounded optimism, the<br />
belief that with effort and dedication,<br />
you can overcome most<br />
challenges, Ben-Shahar says.<br />
Grounded optimists know how<br />
to use their positive expectations<br />
as fuel to achieve their<br />
goals, making them happier,<br />
healthier, and more successful<br />
than other people. The good<br />
news is that while studies show<br />
that 25 to 30 percent of optimism<br />
is genetic, the rest comes<br />
from upbringing and life experiences,<br />
which means you can<br />
learn to become a grounded<br />
optimist. Now get started.<br />
Map out your goals<br />
“One of the easiest ways to<br />
increase grounded optimism<br />
is to plan out specific events to<br />
anticipate in the future,” says<br />
Tali Sharot, Ph.D., the author of<br />
The Optimism Bias. They can be<br />
as small as signing up for a fun<br />
weekend workout class or organizing<br />
drinks with friends. But<br />
bigger milestones are equally<br />
important: Schedule next year’s<br />
vacation or commit to a longterm<br />
fitness goal, like learning<br />
how to rock climb. “You should<br />
always be looking forward to<br />
something,” Sharot says. It’s<br />
good for your mood, keeps your<br />
motivation strong, and helps<br />
you bounce back from setbacks.<br />
Imagine yourself enjoying your<br />
achievement too. Having a clear<br />
mental picture of your experience<br />
makes you more likely to<br />
put the work into getting there.<br />
But be OK with plan B—and C<br />
While optimists are tenacious,<br />
“if it becomes clear that a goal<br />
can’t be attained, they disengage<br />
and cut their losses faster<br />
than pessimists,” Wrosch<br />
says. “Since optimists expect<br />
good things to happen in the<br />
future, when they realize that<br />
something is unrealistic, they<br />
identify the alternatives and<br />
feel OK with deviating from<br />
their original goal,” he explains.<br />
To set yourself up for success,<br />
it can be helpful to build in<br />
alternatives early on. Rather<br />
than focusing on achieving one<br />
specific goal, create A, B, and C<br />
goals for yourself. Your A goal<br />
is your ideal (go to the gym five<br />
times a week), your B goal is<br />
something that falls short but<br />
that you would still be happy<br />
with (do at least 20 minutes of<br />
yoga at home), and the C goal is<br />
Optimists<br />
expect the<br />
best for<br />
the future,<br />
but they<br />
also know<br />
when it’s<br />
time to<br />
cut their<br />
losses and<br />
move on.<br />
the better-than-nothing option<br />
(do something active once a<br />
day, even if it’s just a five-minute<br />
walk). That way, if it becomes<br />
clear halfway through the week<br />
that goal A isn’t happening,<br />
B and C are within easy reach.<br />
Look for opportunities,<br />
not silver linings<br />
A dark cloud is a dark cloud.<br />
Instead of trying to see every<br />
obstacle as a blessing in disguise,<br />
accept it for what it is, but<br />
remind yourself that it’s temporary<br />
and that eventually things<br />
will get better. “If you expect<br />
a situation to work out in a way<br />
that ultimately benefits you,<br />
you’ll be willing to invest a lot of<br />
effort and resources in it even<br />
if you experience some bumps<br />
along the way,” Wrosch says.<br />
For instance, say an injury keeps<br />
you out of the gym for weeks,<br />
derailing your training goals.<br />
A pessimist would give up then<br />
and there. But a grounded<br />
optimist reminds herself that<br />
while she feels disappointed,<br />
she’ll reach her goal—just a<br />
little later than planned. Then<br />
she figures out what she can<br />
do to get past the problem, like<br />
seeing a specialist, signing up<br />
for physical therapy, or doing<br />
low-impact workouts like swimming.<br />
In essence, your mind-set<br />
is always forward thinking and<br />
driven, keeping you excited for<br />
a future success.<br />
Styling by Alma Melendez<br />
Photograph by CLAIRE BENOIST<br />
<strong>SHAPE</strong>.COM <strong>OCTOBER</strong> <strong>2016</strong> 31
look great<br />
i did it<br />
HilaryIsaac:<br />
Super mom<br />
By ALEXANDRA DAYRIT<br />
For over one decade, Hilary Isaac had been a<br />
media professional. It came as a big surprise<br />
when she left her last job, as a news anchor, for<br />
an international brand and tried bodybuilding<br />
for fun. The results got her hooked and the rest of<br />
the world acknowledged it - naming her the<br />
PCBF Bacolod Open Women’s Bikini Champion<br />
<strong>2016</strong>. Today, she is a healthy lifestyle advocate<br />
and a true fitness inspiration, especially to other<br />
moms.<br />
Mom Strength<br />
“I started documenting my journey into fitness on<br />
Instagram, Twitter and Snapchat and people<br />
started responding in an overwhelming way.<br />
They tell me that they can’t believe I’m a full time<br />
single mom, I’m working, and I can achieve all<br />
this,” Hilary shares. “They ask for tips, motivation<br />
or inspiration. I also noticed a lot of mothers are<br />
asking how this is all possible, how I arrived at<br />
that point and if I’m able to help them along the<br />
way - that’s the biggest reward. Seeing that I’m<br />
touching lives is what helps me wake up and<br />
seize a new day. It’s hard being a single parent,<br />
but if I inspire them, I’ll keep doing what I’m<br />
doing,” she adds.<br />
Beyond a Bikini Body<br />
“If you’re a bikini athlete or competitor, you’ll look<br />
amazing in a swimsuit all year - but for me, that<br />
wasn’t my goal. My goal was to be strong, to be<br />
FIT FASHI O NI<br />
Black wrap around bralette,<br />
shapeshopactive.com<br />
Gray printed leggings,<br />
Nike available at Planet<br />
Sports<br />
32 <strong>OCTOBER</strong> <strong>2016</strong> <strong>SHAPE</strong>.COM<br />
Styling by SIDNEY YAP
NOVOTEL<br />
AD
look great<br />
i did it<br />
be healthy and to be around for<br />
my son, as long as possible,” she<br />
shares. “With a clearer mind,you<br />
are able to make better<br />
decisions and take better care of<br />
the people you love. You’re not<br />
as moody, except for when<br />
you’re in competition mode. The<br />
diet puts my mood swings off the charts.<br />
Nonetheless, I feel good and I’m always<br />
positive. For me, that is the ultimate goal. I<br />
am healthy and strong. I have a fit mind,<br />
body and I’m tougher - tougher over all and<br />
I like that,” Hilary claims.<br />
Work out hard and diet harder<br />
“I have long since said goodbye to white<br />
carbohydrates - no bread, no rice, no<br />
sweets, no cookies, cupcakes, cakes and<br />
pizza. Those are all my favorites. Though,<br />
they’re my one cheat meal, every week. Not<br />
cheat day. Cheat meal,” she claims. “I eat a<br />
lot of chicken, about eight egg whites a day,<br />
and, for complex carbs, some sweet<br />
potatoes. I eat a lot of broccoli, asparagus<br />
and spinach. I don’t drink sweet drinks. It’s<br />
always water and, if I’m craving for<br />
something sweet, then I use either my<br />
BCAAs or my pre workout,” she reveals. “It’s<br />
not the workout that’s hard. It’s the diet,<br />
knowing there’s this delicious looking<br />
“My goal was to<br />
be strong, to be<br />
healthy and to be<br />
around for my son,<br />
as long as<br />
possible.”<br />
“Life is like<br />
a full squat.<br />
No matter<br />
how heavy<br />
the weight is,<br />
the important<br />
thing is you<br />
get up.”<br />
brownie ice cream sundae and you can’t<br />
eat it.”<br />
Consistency, consistency, consistency<br />
“I am at Gold’s Gym every day. That’s my<br />
second home. If I’m not in my house and<br />
not at work, I’m at Gold’s Gym,” Hilary<br />
beams. “I always start my day with cardio<br />
because it gets my blood pumping. After<br />
that I do a really good stretch and eat my<br />
breakfast. I’ll eat my first and second meal<br />
out of my six meals a day, then hit the gym<br />
to pump some iron. I split up my muscle<br />
groups - Monday and Wednesday, I do<br />
shoulders and chest. Tuesday and<br />
Thursday, I’ll do back and triceps,” she<br />
explains. “There are days when I don’t want<br />
to do it but I still get it done. I can complain<br />
all I want but I’ll just have to get up and<br />
show up - I’ve never regretted it. Life is like<br />
a full squat. No matter how heavy the<br />
weight is, the important thing is you get up,”<br />
she concludes.<br />
34 <strong>OCTOBER</strong> <strong>2016</strong> <strong>SHAPE</strong>.COM<br />
Photographs by RAYMOND SALDAÑA
October <strong>2016</strong><br />
<strong>SHAPE</strong>.COM <strong>OCTOBER</strong> <strong>2016</strong> 35
FIT FASHI O NI<br />
Blue Sports bra and leggings,<br />
Alo (available at Aura Athletica).<br />
Burgundy jacket, Calvin Klein<br />
Platinum<br />
36 <strong>OCTOBER</strong> <strong>2016</strong> <strong>SHAPE</strong>.COM
Erich Gonzales:<br />
Healthier and happier<br />
By ALEXANDRA DAYRIT<br />
Erich Gonzales is gorgeous. Seeing her in person<br />
for the first time, I felt like I was meeting a living<br />
doll. She’s also living the life – with a successful<br />
TV show alongside her on-screen and real-life<br />
leading man Daniel Matsunaga. What’s next for<br />
Erich Gonzales? Well, weights for a start. Daniel,<br />
being a fitness enthusiast and the cover of<br />
Muscle & Fitness Philippines this month, has<br />
been coaching Erich and it’s the cutest thing ever.<br />
Talk about #goals!<br />
Starting her showbiz<br />
career when she won Star<br />
Circle Quest at the young<br />
age of 14, Erich Gonzales<br />
is no stranger to hard<br />
work. Between then and<br />
now, she has appeared in<br />
countless projects both<br />
on primetime and the<br />
silver screen. She is well<br />
known and loved for her<br />
acting talent but not<br />
many people know she<br />
has also been working<br />
hard on her health and<br />
fitness. She shares her<br />
journey towards holistic<br />
health and happiness<br />
with us.<br />
Count your blessings<br />
“It’s a blessing to appear alongside Daniel on<br />
Be My Lady,” Erich gushes. “It’s a very light and<br />
positive show and we are very thankful to the<br />
viewers because of their very warm reception.<br />
The viewers are the reason why we are the<br />
most-watched daytime teleserye. Our run has<br />
been extended twice already,”<br />
“The story also focuses on a Filipina and<br />
a foreigner falling in love and perhaps raising<br />
a family. It’s a fun show. We enjoy working on<br />
it,” she adds.<br />
“We are very grateful to be given the<br />
opportunity to work together. We get to spend<br />
time with each other during breaks. Even<br />
though we are super tired, it helps that you’re<br />
with a loved one,” she claims. “We inspire each<br />
other. We support each other. When he has<br />
difficulty with some scenes like what to say or<br />
how to deliver the lines, I help him. He also<br />
helps me.”
STAR FASHI O NI<br />
Printed sports bra, Pure<br />
(available at Aura Athletica),<br />
Denim skirt, H&M<br />
Yellow sports bra, Nike<br />
(available at Planet Sports),<br />
Denim Jumper, H&M<br />
Nude bralette and leggings,<br />
H&M Rio Collection<br />
(available at Aura Athletica),<br />
Denim shirt, H&M<br />
“Working out<br />
together has<br />
a positive<br />
impact on our<br />
relationship.<br />
Daniel really<br />
pushes me<br />
and<br />
motivates<br />
me.”<br />
Have a healthy relationship<br />
“Working out together has a positive<br />
impact on our relationship. Daniel is<br />
really a health buff. So, he really pushes<br />
me and motivates me. He always cheers<br />
me on. ‘You can do it, go on,’ he would<br />
always say. So I am motivated to go on<br />
even if I’m tired. Which is good. When<br />
you are healthy, you are happier. You are<br />
more positive,” Erich shares. “Diet?<br />
I really eat anything,”<br />
“Fiber, lean meat, juices without sugar,<br />
natural ...” Daniel interrupts.<br />
“He encourages me to eat healthy,<br />
especially since I like junk food,” Erich<br />
laughs. “I indulge in cupcakes, but he<br />
reminds me to eat real, nutritious food.”<br />
Work it out<br />
“My exercise has always been badminton,<br />
but Daniel has influenced me to start<br />
working out in the gym. I just work with<br />
weights for now. But for almost one hour<br />
and 30 minutes! Then he helps me with<br />
some ab workouts at times,” Erich shares.<br />
“It’s such a big help because in our line of<br />
work, we always lack sleep. Being<br />
healthy and fit helps make us physically<br />
prepared to handle the exhaustion.<br />
When you are comfortable with your<br />
body, you are happier. You also have to<br />
start young and prepare for the future. It<br />
has to be your lifestyle,” she adds. “If you<br />
want to achieve something, you have to<br />
work hard for it.” Erich concludes.<br />
<strong>SHAPE</strong>.COM <strong>OCTOBER</strong> <strong>2016</strong> 39
FIT FASHI O N<br />
Sweaty Betty sports bra ($65,<br />
sweatybetty.com).<br />
Monreal London shorts<br />
($75, trendysportsusa.com).<br />
Flat ABS<br />
Carved CORE<br />
Tight LEGS<br />
This routine is sculpting gold: eight supermoves that give your belly<br />
never-before levels of gorgeous definition and build a body that won’t quit.<br />
By Jaclyn Emerick /// Photographs by Rony Shram
Abs tend<br />
to get all the<br />
attention<br />
in the gym<br />
because a sculpted set<br />
is undeniably sexy. But<br />
smart exercisers know not<br />
to stop there. When you<br />
strengthen your entire<br />
core—even smaller muscles,<br />
like the serratus anterior in<br />
the rib cage—you’ll not only<br />
earn the flattest belly of<br />
your life but also immeasurably<br />
improve the way you<br />
feel and move.<br />
Here’s why: Whenever<br />
you make a movement—<br />
jump, squat, walk—your<br />
abs, obliques, and lower<br />
back turn on to initiate that<br />
motion. In fact, your core<br />
fires a split second faster<br />
than your legs and arms.<br />
“It transfers force from your<br />
lower body to your upper<br />
body and vice versa,” says<br />
Joshua Lipsey, a celebrity<br />
trainer and the creator<br />
of the 12 Weeks Slimmer<br />
workout and nutrition plan.<br />
“The stronger your core, the<br />
more efficient the rest of<br />
your body can be.” To put it<br />
in perspective, if you’re<br />
a runner, a strong core will<br />
help you run faster and<br />
for longer distances while<br />
reducing the impact your<br />
spine takes each time you<br />
stride; if you play tennis<br />
or do kickboxing, you’ll<br />
have better coordination<br />
and rotational power. And<br />
by shifting your reps to<br />
firm all your trunk muscles,<br />
Lipsey says, you’ll create<br />
the beautiful lines and contours<br />
in your entire midsection<br />
that may have been<br />
eluding you.<br />
At the heart of Lipsey’s<br />
signature Transcoremation<br />
formula is making sure you<br />
challenge your nervous<br />
system. Yep, the network of<br />
nerve cells and fibers that<br />
sends impulses around<br />
your body. Do complex<br />
and explosive movements,<br />
Lipsey says, and you’ll light<br />
up your nervous system<br />
to alert many muscles to<br />
get to work, helping you<br />
to burn more calories and<br />
strengthen more muscles.<br />
“For example, if you do a<br />
single-leg burpee, you’re<br />
not only training your core<br />
to withstand high forces<br />
applied at high speeds,”<br />
he says, but the move itself<br />
also nails the sweet-spot<br />
combination of coordination,<br />
strength, and power<br />
that will challenge your<br />
muscles—and nervous<br />
system—to the max.<br />
Lipsey’s incredibly<br />
cre ative, core-blasting<br />
exercises are true nervous<br />
system twisters—they call<br />
for you to move through<br />
multiple planes of motion,<br />
often one limb or one<br />
side of the body at a time.<br />
“Every move in this workout<br />
requires the ability to create<br />
power or to stabilize, and<br />
that all starts in your core,”<br />
Lipsey says. “By adding unilateral<br />
[that is, one-sided]<br />
exercises, you prevent<br />
asymmetries to give your<br />
body a balanced look.”<br />
That means that unlike<br />
with a lot of other core<br />
workouts, you’ll definitely<br />
feel this one all over, especially<br />
deep in your quads<br />
and hamstrings. (Lipsey<br />
emphasizes working those<br />
two muscles in tandem<br />
“because having better<br />
intermuscular coordination,<br />
which is the coordination<br />
between different muscles<br />
in your body, will make you<br />
stronger and allow you<br />
to move more fluidly.”)<br />
Plus, the same balancechallenge<br />
moves recruit an<br />
alphabet soup of smaller<br />
supporting leg muscles<br />
that give juice to every<br />
stride. Showing these muscles<br />
some workout love can<br />
also make your legs appear<br />
longer and leaner. “They<br />
produce beautiful contours<br />
and shadows and improve<br />
your posture,” he says.<br />
Now it’s your turn to<br />
get all these perks. Here’s<br />
how it works: You’ll focus<br />
on your lower body, then<br />
upper body, then core, and<br />
alternate doing a static<br />
move with a dynamic move.<br />
“This specific order serves<br />
to activate the nervous<br />
system and to work fasttwitch<br />
muscle fibers [the<br />
ones used to power you<br />
through quick explosive<br />
movements] simultaneously,”<br />
Lipsey says. “This<br />
primes you for rebuilding<br />
strong, lean muscle and<br />
burning calories as fast as<br />
possible.” As mentioned,<br />
your metabolism will be<br />
running hot during this routine,<br />
but if you want to turn<br />
up your calorie burn even<br />
more, earn it: Move quickly<br />
from exercise to exercise.<br />
“Eliminating rest forces your<br />
structural muscles to stay<br />
engaged and also recruits<br />
more muscles, which ultimately<br />
boosts your calorie<br />
burn during the workout,”<br />
Lipsey says. “Also, increasing<br />
the speed of your transitions<br />
puts more stress on<br />
your smaller and supportive<br />
muscles rather than<br />
the bigger ones,” he says.<br />
“This will build your core from<br />
the inside out.” Ready to give<br />
it a try? All (nervous) systems<br />
go.<br />
<strong>SHAPE</strong>.COM <strong>OCTOBER</strong> <strong>2016</strong> 41
SCAN TO SHOP!<br />
DOWNLOAD THE FREE<br />
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FIT FASHI O N<br />
Lululemon sports bra<br />
($58, lululemon.com).<br />
Tory Sport shorts<br />
($65, torysport.com).<br />
Nike sneakers<br />
($75, zappos.com).<br />
“Stay relaxed during the jumping exercises and let your<br />
core work as a shock absorber when you land instead of<br />
your joints,” says celebrity trainer Joshua Lipsey.<br />
42 <strong>OCTOBER</strong> <strong>2016</strong> <strong>SHAPE</strong>.COM
FIT FASHI O N Outdoor Voices sports bra ($55, outdoorvoices.com). Nike leggings ($95, footlocker.com).<br />
<strong>SHAPE</strong>.COM <strong>OCTOBER</strong> <strong>2016</strong> 43
FIT FASHI O N<br />
Lululemon sports bra<br />
($48, lululemon.com). Vimmia<br />
leggings ($101, vimmia.com).<br />
44 <strong>OCTOBER</strong> <strong>2016</strong> <strong>SHAPE</strong>.COM
FIT FASHI O N<br />
Lorna Jane sports bra ($73,<br />
lornajane.com). Alo Yoga leggings<br />
($82, aloyoga.com).<br />
“Get the<br />
coordination<br />
of the<br />
exercises<br />
first, then<br />
increase<br />
speed to<br />
prevent<br />
injury and<br />
promote<br />
proper<br />
muscle<br />
activation,”<br />
Lipsey says.
A/B<br />
1 BUTT-LIFT LUNGE<br />
WORKS ABS, BUTT, QUADS<br />
Start on floor on hands and knees. A Straighten and raise right leg<br />
behind you as high as you can, then step right foot forward between<br />
hands and B rise up into a long lunge with left leg straight and right<br />
leg bent 90 degrees. Reverse movement to start. Switch sides;<br />
repeat. That’s 1 rep. Do 20 reps.<br />
SYour<br />
workout<br />
Spend a couple of minutes doing<br />
active stretches to warm up—arm<br />
swings, walking lunges, butt kicks.<br />
Then do the moves in order for the<br />
time or number of reps indicated.<br />
You’ll complete the entire circuit three<br />
times. Do this workout on alternate<br />
days, three or four days a week.<br />
You’ll need<br />
A mat is optional<br />
A/B/C<br />
3 TOE-TAP SQUAT JUMP<br />
WORKS BUTT, INNER THIGHS, CALVES<br />
Stand with feet wider than hip-width apart, toes<br />
turned out and hands on hips. A Squat, lifting<br />
heels to rise onto balls of feet to start. B Jump,<br />
tapping toes together in air. Land softly in start<br />
position, C then extend straight left leg out to<br />
left side, tapping toes on floor. Return to start<br />
position. Switch sides; repeat. Continue, quickly<br />
alternating sides for 1 minute.<br />
FIT FASHI O N Outdoor Voices sports bra ($55,<br />
similar styles at outdoorvoices.com). Vimmia leggings<br />
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A/B/C<br />
2 SIDE-LEAN HOP<br />
WORKS OBLIQUES, BUTT, INNER THIGHS<br />
Start on floor on knees with legs together and arms by sides.<br />
A Open right hip, stepping right foot out to right side with<br />
knee bent outward; lean torso toward right leg. B Step right<br />
foot in front of body (leg is bent 90 degrees), C then push<br />
into right foot to jump as high as you can with feet staggered.<br />
Land softly, then immediately return to start position.<br />
Switch sides; repeat. That’s 1 rep. Do 20 reps.<br />
A/B<br />
4 TABLETOP<br />
BUTT KICK<br />
WORKS SHOULDERS,<br />
ABS, HAMSTRINGS<br />
Start on floor on<br />
hands and knees. A Lift<br />
knees to hover off floor.<br />
B Kick heels toward butt,<br />
landing softly back in<br />
start position with<br />
knees lifted. Repeat<br />
quickly for 1 minute.<br />
Hair by Ashlee Rose/Exclusive Artists Management for Hot Tools and Oribe Hair Care; makeup by Agostina/Exclusive Artists Management for Chanel Les Beiges<br />
46 <strong>OCTOBER</strong> <strong>2016</strong> <strong>SHAPE</strong>.COM
A/B/C<br />
5 SIDE-PLANK TWIST<br />
WORKS SHOULDERS, ABS, OBLIQUES<br />
A Start on floor in side plank on right<br />
forearm with palm pressing into floor<br />
and left arm reaching straight over left<br />
shoulder. B Lower right hip to touch<br />
floor, then thrust it back to start<br />
position and C rotate torso until<br />
shoulders are square to floor,<br />
reaching left arm under and<br />
through belly. Return to start.<br />
That’s 1 rep. Do 20 reps.<br />
Switch sides; repeat.<br />
To boost<br />
your calorie<br />
burn, move<br />
quickly from<br />
exercise<br />
to exercise.<br />
A/B/C<br />
6 PLANK TRICEPS EXTENSION<br />
WORKS SHOULDERS, TRICEPS, ABS<br />
A Start on floor in plank on forearms with palms pressing<br />
into floor. B Slowly straighten arms to C rise into plank<br />
on palms. Slowly return to start. That’s 1 rep. Do 20 reps.<br />
7 BEGGAR’S PLANK<br />
WORKS SHOULDERS,<br />
TRICEPS, BICEPS, ABS<br />
Start on floor in plank on forearms<br />
with palms facing up. Keep<br />
hips square and walk right arm<br />
as far forward as you can [shown].<br />
Walk left arm out to meet it.<br />
Walk right arm back to start, then<br />
left. Switch sides; repeat. That’s<br />
1 rep. Do 10 reps.<br />
A/B/C<br />
8 SINGLE-LEG BURPEE<br />
WORKS SHOULDERS, CHEST,<br />
ABS, BUTT, QUADS, CALVES<br />
Stand on left leg with arms by sides.<br />
Keeping right leg lifted, crouch and plant<br />
hands on floor. A Jump left foot back to<br />
a single-leg plank and B lower chest and<br />
thighs to floor. Push up to single-leg plank,<br />
jump left foot toward hands (if you need to<br />
make it easier, jump both feet up), C then<br />
jump, clapping hands overhead. Switch<br />
sides; repeat. That’s 1 rep. Do 10 reps.<br />
<strong>SHAPE</strong>.COM <strong>OCTOBER</strong> <strong>2016</strong> 47
48 <strong>OCTOBER</strong> <strong>2016</strong> <strong>SHAPE</strong>.COM
BRUNCH,<br />
BARBECUE<br />
STYLE<br />
Like pretty much every food, breakfast tastes better when you cook it on the grill.<br />
Gather your friends, fire one up, and give eggs, French toast, and lox and bagels deeper flavor and subtle smokiness.<br />
Recipes by Genevieve Ko /// Photographs by Ted Cavanaugh<br />
Green Tomato<br />
Egg Cups With<br />
Grilled Salsa<br />
Grilled Melon<br />
Salad With Mint<br />
Recipes on page 52.<br />
<strong>SHAPE</strong>.COM <strong>OCTOBER</strong> <strong>2016</strong> 49
50 <strong>OCTOBER</strong> <strong>2016</strong> <strong>SHAPE</strong>.COM
Grilled “Smoked”<br />
Salmon With<br />
Everything Bagel<br />
Quinoa Crunch<br />
Grilled French<br />
Toast With Gingered<br />
Plum Compote<br />
Recipes on page 54.<br />
Tangy yogurt and<br />
whole-grain sourdough<br />
bread combine deliciously<br />
with sweet plums and<br />
candied ginger.<br />
<strong>SHAPE</strong>.COM <strong>OCTOBER</strong> <strong>2016</strong> 51
Green Tomato<br />
Egg Cups With<br />
Grilled Salsa<br />
Serves: 4<br />
Active time: 25 minutes<br />
Total time: 45 minutes<br />
4 firm green tomatoes<br />
Kosher salt<br />
1 teaspoon<br />
extra-virgin olive oil<br />
1 small avocado,<br />
quartered and<br />
peeled<br />
3 scallions, trimmed<br />
1 small ear corn,<br />
husked<br />
4 large eggs<br />
1 small red or orange<br />
bell pepper, finely<br />
diced<br />
1/2 cup fresh cilantro,<br />
finely chopped<br />
1 lime<br />
1. Preheat a grill to<br />
high. Trim tops off green<br />
tomatoes and use a<br />
melon baller or a spoon<br />
to scoop out insides,<br />
leaving tomatoes with<br />
1/2- to 1-inch-thick bottoms<br />
and sides. Sprinkle insides<br />
and outsides with salt,<br />
place upside down on a<br />
plate, and let drain for<br />
10 minutes. Pat insides and<br />
outsides of tomatoes dry<br />
with a paper towel and rub<br />
oil on outsides.<br />
2. Place tomatoes upside<br />
down on grill and cook for<br />
6 minutes. Add avocado,<br />
scallions, and corn, and<br />
after 2 more minutes, turn<br />
tomatoes right side up<br />
and also turn vegetables.<br />
3. Crack 1 egg into a small<br />
bowl, then carefully slide<br />
egg into a tomato. Repeat<br />
with remaining eggs and<br />
tomatoes. Cover grill and<br />
cook for 2 minutes. Remove<br />
avocado and scallions,<br />
replace cover, and grill for<br />
4 minutes more. Remove<br />
corn, replace cover, and grill<br />
for 4 minutes more or until<br />
egg whites are opaque<br />
but still jiggle (this will give<br />
you medium-cooked<br />
yolks).<br />
4. While eggs cook, cut<br />
avocado into 1/2-inch<br />
pieces, chop scallions, and<br />
slice corn kernels from the<br />
cob. Place in a medium<br />
bowl, along with bell<br />
pepper and cilantro. Zest<br />
the lime directly over the<br />
salsa mixture, then squeeze<br />
1 tablespoon juice into<br />
bowl. Toss gently, season<br />
with salt, and toss again.<br />
5. Use a spatula to carefully<br />
transfer egg cups from grill<br />
to serving plates. Serve<br />
immediately with the salsa.<br />
Nutrition facts per<br />
*<br />
serving: 175 calories, 10 g<br />
fat (2.3 g saturated), 15 g<br />
carbs, 9 g protein, 4 g fiber,<br />
165 mg sodium<br />
Grilled Melon<br />
Salad With Mint<br />
Serves: 4<br />
Active time: 15 minutes<br />
Total time: 25 minutes<br />
1/2 small ripe but<br />
firm orange melon<br />
(like cantaloupe,<br />
Charentais, or Hami),<br />
seeded<br />
1/2 small ripe but firm<br />
honeydew, seeded<br />
1/4 small seedless<br />
watermelon<br />
5 teaspoons<br />
extra-virgin olive oil<br />
1/4 cup fresh mint<br />
2 tablespoons fresh<br />
tarragon<br />
1 tablespoon pine nuts,<br />
lightly toasted<br />
Flaky sea salt<br />
1. Preheat a grill to medium<br />
high. Cut orange melon and<br />
honeydew into 4 wedges<br />
each and remove rinds.<br />
Cut watermelon crosswise<br />
into 1-inch-thick slices<br />
and remove rinds. Drizzle<br />
1 teaspoon olive oil all over<br />
melon and rub to coat.<br />
2. Grill melon for 4 minutes<br />
per side or until grill marks<br />
appear. Transfer to a cutting<br />
board and cut into 1-inch<br />
pieces. Arrange melon on<br />
four plates; scatter mint,<br />
tarragon, and pine nuts on<br />
top; drizzle with remaining<br />
4 teaspoons oil; and sprinkle<br />
with salt.<br />
Nutrition facts per<br />
*<br />
serving: 170 calories, 8 g fat<br />
(1 g saturated), 26 g carbs,<br />
3 g protein, 2 g fiber, 172 mg<br />
sodium<br />
You can grill almost<br />
any fruit, including<br />
pineapple, peaches,<br />
pears, and bananas.<br />
Citrus Ginger<br />
Sparkler<br />
Serves: 4<br />
Active time: 5 minutes<br />
Total time: 5 minutes<br />
1/4 cup citron vodka,<br />
chilled<br />
1 cup fresh grapefruit<br />
juice, chilled<br />
2 tablespoons fresh<br />
lime juice<br />
1 12 oz bottle highquality<br />
ginger ale<br />
4 lime twists, for<br />
garnish (optional)<br />
Fill four highball glasses<br />
with ice. In a measuring cup<br />
or pitcher, stir together<br />
vodka, grapefruit juice, and<br />
lime juice. Divide mixture<br />
among the glasses. Top off<br />
each with ginger ale.<br />
Garnish glasses with lime<br />
twists if desired, and serve<br />
immediately.<br />
Nutrition facts per<br />
*<br />
serving: 87 calories, 0 g fat,<br />
14 g carbs, 0 g protein, 0 g<br />
fiber, 7 mg sodium<br />
52 <strong>OCTOBER</strong> <strong>2016</strong> <strong>SHAPE</strong>.COM
Grilled “Smoked”<br />
Salmon With<br />
Everything Bagel<br />
Quinoa Crunch<br />
Serves: 4<br />
Active time: 15 minutes<br />
Total time: 2 hours<br />
25 minutes<br />
1/2 cup sugar<br />
1/4 cup kosher salt<br />
4 6-ounce skin-on<br />
salmon fillets<br />
1 tablespoon golden<br />
quinoa<br />
1 teaspoon roasted<br />
sesame seeds<br />
1 teaspoon poppy seeds<br />
1 teaspoon dried<br />
minced onion or<br />
shallot<br />
1/4 teaspoon flaky sea salt<br />
2 ripe large tomatoes,<br />
sliced<br />
1/2 red onion, very thinly<br />
sliced<br />
1 tablespoon capers,<br />
rinsed and drained<br />
4 tablespoons crème<br />
fraîche<br />
1. Mix sugar and kosher salt<br />
in a small bowl. Sprinkle a<br />
thin, even layer of the mixture<br />
in a baking dish that will<br />
hold the salmon snugly in a<br />
single layer. Place salmon<br />
on top of salt and sugar and<br />
cover it with the remaining<br />
mixture. Cover dish tightly<br />
with plastic wrap and refrigerate<br />
to cure for at least<br />
2 hours and up to overnight.<br />
(The longer the fish cures,<br />
the more it will resemble<br />
smoked salmon.)<br />
2. Place quinoa in a small<br />
saucepan over medium heat.<br />
Cook, shaking pan often,<br />
until seeds smell nutty and<br />
pop, about 3 minutes.<br />
Transfer to a small bowl and<br />
let cool completely. Stir in<br />
sesame seeds, poppy seeds,<br />
dried onion, and sea salt.<br />
3. Preheat a grill to medium<br />
high. Remove salmon from<br />
the cure, gently rinse fillets<br />
with water, and pat dry.<br />
Place on grill skin side<br />
down, cover grill, and cook<br />
until a metal cake tester<br />
or a knife inserted into the<br />
thickest part of salmon<br />
feels warm, 5 to 7 minutes.<br />
Slide a metal spatula<br />
between each fillet and its<br />
skin to lift salmon off grill<br />
(the flesh should slide right<br />
off the skin) and transfer<br />
to a serving platter. Scrape<br />
skin off grill and discard.<br />
4. Arrange tomatoes,<br />
onion, and capers around<br />
salmon, sprinkle with<br />
the quinoa crunch, and<br />
serve with crème fraîche<br />
immediately.<br />
Nutrition facts per<br />
*<br />
serving: 362 calories, 17 g fat<br />
(5.3 g saturated), 14 g carbs,<br />
35 g protein, 2 g fiber, 1,118 mg<br />
sodium<br />
Make it<br />
boozy<br />
This light, simple, and<br />
refreshing cocktail turns<br />
brunch into a bash.<br />
Grilled French<br />
Toast With<br />
Gingered Plum<br />
Compote<br />
Serves: 4<br />
Active time: 15 minutes<br />
Total time: 20 minutes<br />
3 ripe plums, chopped<br />
into 1/2-inch pieces<br />
1 large ripe yellow<br />
heirloom tomato,<br />
cut in 1-inch pieces<br />
1 tablespoon finely<br />
chopped candied<br />
ginger, plus slivers<br />
for garnish<br />
1. Preheat a grill to medium.<br />
Place plums and tomato<br />
on a large piece of foil;<br />
scatter with chopped<br />
candied ginger and drizzle<br />
with 2 tablespoons maple<br />
syrup. Fold the foil to make<br />
a packet and crimp to seal.<br />
2. In a shallow dish, whisk<br />
together egg, milk, vanilla<br />
extract, a pinch of salt,<br />
and remaining 1 teaspoon<br />
maple syrup. Dip both sides<br />
of each bread half in the<br />
mixture and place on grill,<br />
along with the foil packet.<br />
Grill bread for 2 minutes per<br />
side or until grill marks<br />
appear. Grill packet for 4 to<br />
5 minutes or until fruit is<br />
warm and slightly softened.<br />
3. Transfer grilled bread to<br />
four plates. Carefully open<br />
the packet and spoon<br />
plums, tomato, and juices<br />
over French toast. Garnish<br />
with slivered candied<br />
ginger. Serve each with a<br />
dollop of yogurt and, if<br />
desired, more maple syrup.<br />
Nutrition facts per<br />
*<br />
serving: 305 calories, 2 g fat<br />
(0.9 g saturated), 59 g carbs,<br />
10 g protein, 7 g fiber, 520 mg<br />
sodium<br />
Food styling by Jamie Kimm; prop styling by Sarah Cave/EH Management<br />
2 tablespoons plus<br />
1 teaspoon maple<br />
syrup, plus more for<br />
serving (optional)<br />
1 large egg<br />
1/4 cup whole milk<br />
1 teaspoon vanilla<br />
extract<br />
Salt<br />
4 1-inch-thick slices<br />
whole-grain<br />
sourdough bread,<br />
halved<br />
Photo Credits TK Here<br />
4 tablespoons low-fat<br />
plain Greek yogurt<br />
54 <strong>OCTOBER</strong> <strong>2016</strong> <strong>SHAPE</strong>.COM
YOUR <strong>SHAPE</strong>-OVER PLAN<br />
Photographs by CHRIS FANNINGbody shop<br />
Get<br />
& lean<br />
strong<br />
That’s the<br />
fastest way to<br />
gain gorgeous<br />
definition,<br />
conquer any<br />
workout, and amp<br />
your confidence.<br />
Lose fat and<br />
tighten up<br />
with these<br />
kettlebell moves<br />
and musclefriendly<br />
foods.<br />
<strong>SHAPE</strong>.COM <strong>OCTOBER</strong> <strong>2016</strong> 55
ody shop<br />
get lean and strong<br />
YOUR muscle-making PLAN<br />
Become a calorie-burning machine by boosting your strength, power,<br />
and endurance with this all-in-one sculpting workout. By JACLYN EMERICK<br />
Being strong will fire up your metabolism and confidence like<br />
nothing else, says trainer Adam Rosante, the author of the e-book<br />
Strong Body Guide. “And the more strength you possess, the<br />
easier every activity you do becomes,” he says.<br />
To get you that “I’m invincible” high, Rosante designed this<br />
routine to pump up the three key components of strength. First<br />
there’s maximal muscular strength, or the greatest force you can<br />
muster in a single contraction. (Think of that as the most weight<br />
you can press, squat, and so on, in a single rep.) Then there’s<br />
muscular power, which is your ability to produce strength quickly<br />
(as in throwing a medicine ball as far and as high as you can). Last,<br />
there’s muscular endurance, which is your ability to exert force<br />
many times over (as in “drop and give me 10 push-ups”). Build all<br />
three and you’ll not only maximize your overall strength relative<br />
to your size, but also be able to handle just about any physical<br />
task—from a CrossFit WOD to flipping your mattress to dancing<br />
all night at a wedding.<br />
Step one is lifting heavy weights for just a few reps. “Heavy is<br />
relative,” Rosante says. “In many workouts, there’s a prescribed<br />
number of reps for each exercise; choose weights that will<br />
allow you to complete only that number.” If you feel as<br />
if you’ve got another five in you, your weight is too<br />
light. To boost muscle power, perform moves as<br />
explosively as you can. And improve your muscular<br />
endurance by keeping the amount of reps you do<br />
and your intensity high.<br />
You don’t need three workouts to achieve<br />
all that, thanks to Rosante’s mix, in which<br />
you’ll build maximum strength,<br />
explosive power, and strength<br />
endurance in one session. It’s a<br />
calorie crusher—even before<br />
you figure in the afterburn.<br />
Do his workout three days<br />
a week for six weeks, and<br />
the benefits will be undeniable<br />
(more muscle equals a higher<br />
metabolic rate). “Your body<br />
turns into a calorie-burning<br />
furnace even while parked on<br />
the couch,” Rosante says.<br />
“The net result is a smaller,<br />
shapelier, stronger body.”<br />
MORE FOR YOUR MUSCLES<br />
For other get-strong workout<br />
plans and tips, check out Adam<br />
Rosante’s Strong Body Guide<br />
($57, adamrosante.com).<br />
PART A<br />
1 ONE-AND-<br />
A-QUARTER<br />
FRONT<br />
SQUAT<br />
WORKS SHOULDERS,<br />
UPPER BACK,<br />
ABS, BUTT, QUADS<br />
Stand with feet<br />
slightly wider<br />
than hip-width<br />
apart, toes turned<br />
slightly out, holding<br />
the handle of a<br />
kettlebell in each<br />
hand at shoulder<br />
height with fingers<br />
interlocked, palms<br />
facing down, and<br />
elbows bent out to<br />
sides with ball<br />
of kettlebell resting<br />
on arms to start.<br />
Squat until hip<br />
crease drops below<br />
knee level [shown].<br />
Push through<br />
heels to rise up<br />
a quarter of<br />
the way, then<br />
drop back down<br />
into full squat.<br />
Drive up to start.<br />
That’s 1 rep.<br />
Do 5 reps.<br />
That’s 1 set.<br />
Do 5 sets. Rest<br />
2 minutes.<br />
YOUR<br />
WORKOUT<br />
This is a two-part routine;<br />
start with part A. Do move 1,<br />
then rest for two minutes.<br />
Then do move 2, and rest for<br />
two minutes. The remaining<br />
moves will be performed as<br />
paired supersets. That<br />
means you’ll do all your reps<br />
of move 3A, then all your<br />
reps of 3B, with as little rest<br />
as possible (30 seconds<br />
max) between moves. Then<br />
rest for one minute and<br />
repeat until all sets of this<br />
pair are complete. Move on<br />
to 4A and 4B in the same<br />
fashion. Once you’ve<br />
completed all the moves,<br />
rest for five minutes. Then<br />
move on to part B of the<br />
routine. Set a timer for nine<br />
minutes. Do all the moves<br />
back-to-back. Once you’ve<br />
completed all four moves,<br />
that’s one round. Complete<br />
as many rounds as possible<br />
in nine minutes. Do this<br />
routine twice a week on<br />
alternate days for six weeks.<br />
Keep track of the weights<br />
you use each time you do<br />
the routine. At the start of<br />
each new week, try to<br />
increase the weight for each<br />
move.<br />
YOU’LL NEED<br />
A watch or a timer and at<br />
least two heavy kettlebells.<br />
Choose the heaviest weight<br />
that you can lift with good<br />
form for the stated number<br />
of reps for each move. You<br />
should feel as if you have<br />
maybe one more rep in the<br />
tank at the end of each<br />
move.<br />
FIT FASHI O NI<br />
Shape Activewear sports bra<br />
and leggings ($54 and $68,<br />
amazon.com). Adidas sneakers<br />
($120, adidas.com).<br />
Hair by Casey Geren/BA-Reps.com for Oribe; makeup by Brian Duprey/Judy Casey Inc. for NARS<br />
56 <strong>OCTOBER</strong> <strong>2016</strong> <strong>SHAPE</strong>.COM
2 ECCENTRIC<br />
GOBLET LUNGE<br />
WORKS SHOULDERS,<br />
FOREARMS, ABS, BUTT,<br />
QUADS, HAMSTRINGS<br />
Stand with feet hipwidth<br />
apart, holding<br />
handle of a kettlebell in<br />
each hand with arms by<br />
sides to start. Step right<br />
foot back and take 6<br />
seconds to slowly lower<br />
into a lunge with both<br />
legs bent 90 degrees<br />
[shown]. Step right foot<br />
up to start. That’s 1 rep.<br />
Do 8 reps. Switch sides;<br />
repeat. That’s 1 set. Do<br />
3 sets. Rest 2 minutes.<br />
Shape and the Movemeant<br />
Foundation have partnered<br />
to help empower<br />
women to feel<br />
confident<br />
about their<br />
bodies through<br />
fitness. Learn more<br />
at<br />
shapebodyshop.com.<br />
3B HALO CURL<br />
WORKS SHOULDERS,<br />
UPPER BACK, TRICEPS,<br />
BICEPS, ABS, OBLIQUES<br />
A Stand with feet<br />
hip-width apart,<br />
holding a kettlebell<br />
by horns at chest<br />
with elbows bent<br />
down to start. B Keep<br />
kettlebell close to<br />
you as you circle it<br />
clockwise up and<br />
around your head.<br />
Switch sides; repeat.<br />
Then straighten<br />
arms to lower weight<br />
to top of thighs. Curl<br />
weight to chest to<br />
return to start. That’s<br />
1 rep. Do 8 reps.<br />
That’s 1 set. Do 4 sets.<br />
Rest 1 to 2 minutes.<br />
3A W PUSH-UP<br />
WORKS SHOULDERS, BACK, CHEST, TRICEPS,<br />
BICEPS, ABS, BUTT, QUADS<br />
A Start on floor in plank on palms. Take 5 seconds<br />
to lower straight body to floor. B Lift chest and<br />
draw arms back to form a W with thumbs pointing<br />
up. Contract the muscles in your upper back and<br />
hold for 5 seconds. Lower chest and plant palms<br />
on floor under shoulders, then press up to start.<br />
That’s 1 rep. Do 8 reps. That’s 1 set. Do 4 sets.<br />
A B<br />
A B<br />
A B B C<br />
4A CLEAN AND PRESS<br />
WORKS SHOULDERS, BACK, TRICEPS, ABS, BUTT, QUADS<br />
Stand with feet slightly wider than hip-width apart, a kettlebell<br />
between feet, arms by sides. A Squat, grabbing kettlebell handle<br />
with right hand, drawing left arm to your side at an angle.<br />
B Explosively stand as you pull kettlebell up close to body (right<br />
elbow bends out to side), flipping right palm up to catch the ball of<br />
kettlebell at your shoulder. Immediately lower into a quarter squat,<br />
C then drive up to stand as you press weight overhead, finishing<br />
with biceps right next to ear. Reverse movement to start. That’s<br />
1 rep. Do 15 to 20 reps. Switch sides; repeat. That’s 1 set. Do 3 sets.<br />
<strong>SHAPE</strong>.COM <strong>OCTOBER</strong> <strong>2016</strong> 57
ody shop<br />
get lean and strong<br />
4B OFFSET<br />
FARMER’S<br />
WALK<br />
WORKS SHOULDERS,<br />
BACK, FOREAMS, ABS,<br />
BUTT, HAMSTRINGS<br />
Stand with feet hipwidth<br />
apart, holding<br />
handle of one kettlebell<br />
in right hand<br />
with arm by side<br />
and handle of other<br />
kettlebell in left hand<br />
at shoulder, elbow<br />
bent out to side with<br />
ball of kettlebell resting<br />
on arm to start.<br />
Maintaining an upright<br />
posture and a tight<br />
core, take long steps<br />
across floor [shown].<br />
Stride for 20 paces,<br />
then turn around,<br />
switch sides, and<br />
repeat. That’s 1 set.<br />
Do 3 sets. Rest for<br />
5 minutes.<br />
PART B<br />
1 BROAD JUMP<br />
WORKS ABS, BUTT,<br />
QUADS, CALVES<br />
Stand with feet hipwidth<br />
apart, arms<br />
raised overhead.<br />
Throw arms down<br />
and back as you lower<br />
into a quarter squat<br />
to start. Swing arms<br />
up as you explosively<br />
jump as far forward<br />
as possible [shown].<br />
Land softly in start.<br />
That’s 1 rep. Do 9 reps.<br />
(If you run out of space,<br />
turn around and<br />
change directions.)<br />
3 BURPEE<br />
OVER BELL<br />
WORKS SHOULDERS,<br />
CHEST, BICEPS,<br />
ABS, BUTT, QUADS<br />
Stand to left of a<br />
kettlebell with feet<br />
hip-width apart<br />
and arms by sides.<br />
A Crouch, plant<br />
palms on floor, jump<br />
feet back to plank,<br />
and lower chest and<br />
thighs to floor. Push<br />
up to plank, hop feet<br />
toward hands, then<br />
B jump laterally over<br />
kettlebell, clapping<br />
hands overhead.<br />
That’s 1 rep. Switch<br />
sides; repeat. Do<br />
9 reps.<br />
2 TOE TAP<br />
WORKS ABS,<br />
BUTT, QUADS<br />
Stand facing a<br />
kettlebell. Sprint<br />
in place, tapping<br />
right toes, then<br />
left toes, on the<br />
top of the handle<br />
[shown]. That’s<br />
1 rep. Do 9 reps.<br />
4 RUSSIAN<br />
SWING<br />
WORKS SHOULDERS, ABS,<br />
BUTT, QUADS, HAMSTRINGS<br />
Stand an arm’s length<br />
behind a kettlebell with<br />
feet hip-width apart<br />
and arms by sides. Bend<br />
knees, shift hips back,<br />
and hinge from hips to<br />
reach down to grab handle<br />
with both hands with<br />
an overhand grip. With<br />
chest lifted and back<br />
flat, swing the kettlebell<br />
between your legs (like<br />
hiking a football) to start.<br />
When forearms reach<br />
inner thighs, explosively<br />
drive hips forward to<br />
stand straight up, swinging<br />
straight arms forward<br />
and up to shoulder<br />
height [shown]. Allow<br />
gravity to lower straight<br />
arms back to start.<br />
That’s 1 rep. Do 9 reps.<br />
A B<br />
Speed up your fat melt<br />
Record your number of rounds of<br />
part B. (Don’t try to keep it in your<br />
head—not gonna happen.) At the<br />
end of the week, add up your rounds.<br />
Your goal: beat that number in each<br />
week.<br />
58 <strong>OCTOBER</strong> <strong>2016</strong> <strong>SHAPE</strong>.COM
Be the boss of your body<br />
Stay<br />
STRONG<br />
Feel as if your willpower is<br />
weakening? Make a fist to<br />
help boost it. Research<br />
shows that this simple<br />
tactic really works:<br />
Because we tend to<br />
unconsciously tighten<br />
our muscles when we<br />
need more physical or<br />
mental strength, our<br />
brains have learned to<br />
associate the act with<br />
greater self-control.<br />
Clenching your fist<br />
becomes a cue to<br />
renew your willpower<br />
whenever you need<br />
the resolve to choose<br />
an apple over a<br />
doughnut or to<br />
get to the gym<br />
when you’d<br />
rather sit on<br />
the couch.<br />
Photo courtesy of Bigstock Photos Contributor jazz42<br />
—Iris Hung, Ph.D., a professor<br />
of marketing at Fudan<br />
University in Shanghai<br />
and a coauthor of a study<br />
about how muscle contraction<br />
influences self-control<br />
#bossofmybody<br />
<strong>SHAPE</strong>.COM <strong>OCTOBER</strong> <strong>2016</strong> 59
The<br />
Gold’s<br />
Story<br />
Fifty years ago, the fitness movement<br />
as we know it was born. It all began<br />
with one visionary named Joe Gold.<br />
He owned and operated Gold’s Gym,<br />
a modest fitness center in Venice<br />
Beach, California where aspiring<br />
bodybuilders would flock to not only<br />
for the equipment but for the strong<br />
sense of community and family that<br />
Gold fostered. Gold’s Gym would<br />
later be hailed “The Mecca” of bodybuilding<br />
and eventually grow into<br />
the largest co-ed gym in the world.<br />
Gold’s began a tradition of commitment,<br />
passion and dedication which<br />
continues today at over 700 locations<br />
around the globe.<br />
From Venice Beach, Gold’s Gym<br />
grew, setting up in over 36 states and<br />
30 countries. The rapid growth of<br />
Gold’s Gym worldwide is due in part<br />
to their commitment to providing the<br />
best and latest equipment, a wide<br />
variety of classes, and a supportive<br />
staff of personal trainers and group<br />
exercise instructors who are the best<br />
in the business, providing experience<br />
and guidance to athletes, movie stars,<br />
and anyone interested in the best<br />
fitness services in the industry.<br />
In 2002, the iconic gym franchise<br />
reached Philippine soil. Gold’s<br />
Gym Philippines’ first branch was<br />
in Glorietta 3, Ayala Center Makati.<br />
From there, Gold’s Gym Philippines<br />
has steadily grown. Now with over<br />
30 branches all over the country,<br />
Gold’s Gym is stronger than ever.<br />
Golds’s Gym Locator<br />
Acropolis<br />
82 E. Rodriguez Jr. Ave.<br />
Acropolis, Q.C.<br />
470-0579<br />
Alabang<br />
BMW Autocenter<br />
Commerce Ave.<br />
Alabang<br />
772-4986<br />
Bay Area<br />
Bluebay Walk, EDSA<br />
Extension corner<br />
Roxas Boulevard<br />
225-7849<br />
BGC<br />
5th floor W Bldg.<br />
9th corner,<br />
30th Avenue<br />
463-2643<br />
Cagayan De Oro<br />
Limketkai Drive, Cagayan de<br />
Oro, Misamis Oriental, 9000<br />
Cagayan de Oro City<br />
0943-1311064<br />
Centris<br />
Centris Walk, EDSA corner<br />
Quezon Ave., Brgy. Pinahan,<br />
Quezon City<br />
935-6778<br />
Cebu (Mandaue)<br />
J. Center Mall 2nd Floor,<br />
Mandaue City<br />
(032)515-3974<br />
Cebu (Cebu City)<br />
4th level, Ayala Center Cebu,<br />
Cebu Business Park, Cebu<br />
City<br />
0917 882 8994,<br />
(032) 319 0509<br />
Chinatown<br />
2nd Floor Lucky<br />
Chinatown Mall, Binondo<br />
9660670,<br />
0917-8767005<br />
Circuit<br />
Circuit Makati, A.P. Reyes<br />
St., Brgy. Carmona, 1229<br />
Makati, Philippines<br />
264-2143<br />
Clark<br />
Berthaphil Clark Center<br />
05 - 045-499-0482,<br />
09228094494<br />
Galleria<br />
East Wing Robinsons<br />
Galleria, Ortigas<br />
Pasig City<br />
634-0908<br />
Glorietta<br />
Glorietta 3 Ayala<br />
Center Makati<br />
752-8283<br />
Greenhills<br />
220 Wilson St.,<br />
Greenhills San Juan<br />
724-3694<br />
Holiday Inn<br />
5th Floor Holiday Inn Hotel<br />
Ortigas Pasig City<br />
634-9943<br />
Katipunan<br />
4th Floor Regis Plaza Bldg.<br />
327 Katipunan Ave. Loyola<br />
Heights Q.C. 263-3035,<br />
0922-8017398.<br />
Marikina<br />
2nd Floor. Tropicana Retail<br />
and Banking Building,<br />
Sumulong Avenue,<br />
Barangay Sto. Nino,<br />
Marikina.<br />
263-6636.<br />
New Manila<br />
84 Dona Hemady St. Corner E.<br />
Rodriguez Sr., Quezon City<br />
721-0249<br />
09328600934<br />
North Edsa<br />
2nd Floor Waltermart EDSA<br />
Quezon City<br />
332-1040<br />
San Fernando<br />
Paseo Las Palmas, Jose Abad<br />
Santos Ave. City of San<br />
Fernando, Pampanga<br />
(045) 435-5649,<br />
0925-867-4653<br />
Sheridan<br />
Warehouse 3<br />
Sheridan Street, Greenfield<br />
District Mandaluyong City<br />
998-2635<br />
Timog<br />
6th Floor Victoria Towers Bldg.<br />
Panay corner Timog Ave.<br />
Quezon City<br />
355-0377<br />
Twin Oaks Place<br />
Unit 23, The Portal, United<br />
Street, Greenfield District, 1550<br />
Mandaluyong, Philippines<br />
0943-1307622<br />
OPENING SOON!<br />
DLSU<br />
FAIRVIEW TERRACES<br />
MARQUEE MALL<br />
HARBOR POINT<br />
MCKINLEY HILL<br />
TWIN OAKS PLACE<br />
COLEGIO DE SAN AGUSTIN<br />
THE 30TH<br />
60 <strong>OCTOBER</strong> <strong>2016</strong> <strong>SHAPE</strong>.COM<br />
GOLD’S GYM ADVERTORIAL
ZUMBA Fitness<br />
Dance-fitness class featuring<br />
exotic rhythms set to highenergy<br />
Latin and international<br />
beats with fun and easy to<br />
follow choreography<br />
ZUMBA Toning<br />
Blend body sculpting<br />
techniques and specific<br />
Zumba moves into a<br />
calorie burning, strengthtraining<br />
experience<br />
ZUMBA Step<br />
Tone and strengthen glutes and<br />
legs with a gravity defying<br />
blend of Zumba routines<br />
and step aerobics<br />
Retro<br />
Dance your way into your<br />
dream body, to the tune of 70’s<br />
and 80’s “Disco Music” and 50’s<br />
to 60’s classics<br />
Pophits<br />
Dance workout class with<br />
pop music from 1990 – present<br />
Street Dance<br />
A more advanced hip-hop and<br />
pop dance class to improve<br />
aerobic endurance and<br />
coordination<br />
Bootcamp<br />
Intense total body workout<br />
using a variety of fitness equipment<br />
and drills from military<br />
training, sports, and fitness<br />
Pilates Plus<br />
Pilates with added equipment<br />
such as weighted balls and<br />
dumbbells<br />
Definitions<br />
Total body sculpting class using<br />
a variety of fitness equipment<br />
Les Mills Body Combat<br />
A non-contact martial artsbased<br />
fitness program with<br />
moves taken from Karate, Tae<br />
Kwon Do, Kung Fu, Kickboxing,<br />
Muay Thai and Tai Chi<br />
Les Mills Body Jam<br />
An addictive fusion of the<br />
latest dance styles and hottest<br />
new sounds puts the emphasis<br />
as much on having fun as<br />
on breaking a sweat<br />
Gurlesque<br />
Fitness dance program that<br />
uses heels while dancing -<br />
unleash your inner diva and<br />
perform with feminity<br />
Simply Step<br />
Step up and down on a platform<br />
called the “step” to the<br />
rhythm of easy choreography<br />
Gold’s Mix<br />
Separate segments of cardio,<br />
strength, and flexibility<br />
integrated in a single class<br />
Core<br />
Core strengthening class<br />
using body weight and a<br />
variety of fitness equipment<br />
Smooves<br />
A funk class developed by<br />
Jungee Marcelo, pioneer hiphop/funk<br />
dance instructor in<br />
the Philippines<br />
Mat Pilates<br />
A form of exercise, developed<br />
by Joseph Pilates, which<br />
emphasizes the balanced<br />
development of the body<br />
through core strength,<br />
flexibility, and awareness in<br />
order to support efficient,<br />
graceful movement<br />
Piloxing<br />
An exciting fitness program<br />
that blends the best of Pilates,<br />
boxing and dance into a high<br />
interval workout<br />
Spinning<br />
Indoor cycling simulating an<br />
outdoor ride with pumped-up<br />
music<br />
Jukari<br />
A workout specially designed<br />
to improve flexibility while<br />
increasing joint mobility and<br />
range of motion developed by<br />
Reebok and Cirque du Soleil.<br />
Yogilates<br />
Combination of Yoga poses<br />
and Pilates exercises<br />
Yoga<br />
Yoga with a fitness approach<br />
to develop balance and<br />
flexibility<br />
Belly Dance<br />
Traditional<br />
Middle-Eastern<br />
folk dance<br />
Cardio<br />
Martial<br />
Arts<br />
A fusion of different<br />
martial art disciplines<br />
integrated into<br />
fun choreography<br />
Sexy Hip Hop<br />
Sweat it out to top 40<br />
music including hip hop<br />
and R&B in a fun and sexy<br />
routine<br />
Hi-Lo Energy<br />
Traditional aerobics class<br />
of alternating high-impact<br />
low-impact moves<br />
Belly Pop<br />
Belly dance set to pop<br />
tunes and modern moves<br />
MixxedFit<br />
Explosive dancing and<br />
bootcamp-inspired<br />
moves set to the same<br />
music you hear at the radio<br />
and in the clubs<br />
gold’s gym<br />
group exercises guide<br />
<strong>SHAPE</strong>.COM <strong>OCTOBER</strong> 2015 <strong>2016</strong>101
new<br />
member’s<br />
section<br />
Welcome to<br />
Gold’s Gym!<br />
ALWAYS BRING a workout and bath towel (for the gym and<br />
for the shower) and a padlock.<br />
*Towels can also be rented out at the front desk<br />
WEAR comfortable exercise clothes and rubber shoes.<br />
BRING a padlock for you gym-use locker. You cannot use<br />
the locker when you’re not in the gym working out.<br />
ON YOUR FIRST DAY<br />
Schedule a New Member’s Orientation, which consists of<br />
three free personal training sessions with your annual<br />
membership and a free nutritional counseling session.<br />
GENERAL GYM RULES<br />
1. No membership card, no entry. This is strictly enforced.<br />
2. No children and non-members may accompany you to the gym<br />
or locker during your workouts. The gym is exclusively for<br />
members.<br />
3. Gold’s Gym is known worldwide as a celebrity gym. Aside from<br />
providing results, celebrities patronize Gold’s Gym because their<br />
privacy is respected. You are not allowed to ask for autographs or<br />
photos from our celebrity VIP clients especially when they are working<br />
out.<br />
4. Please return the dumbbells, mats, plates and any exercise<br />
equipment you use to their proper place.<br />
5. Use your gym towel to wipe off your sweat from the equipment as<br />
a courtesy to the next user.<br />
6. Standard rules of decency, respect of privacy and good general<br />
conduct applies. Refer to back of your membership contract for<br />
details.<br />
Just approach the fitness desk to schedule your orientation<br />
and ensure that your assigned trainer will always be available<br />
for you. Please take note that nutritional counseling<br />
may be at a different club.<br />
HERE’S WHAT TO EXPECT EVERY STEP OF THE WAY:<br />
DAY 1 | 1st Free Workout or 1 W<br />
1. Fill out the Foundation of Fitness (FOF) Form with your<br />
basic health information, physical activity and goal setting.<br />
2. Undergo Fitness Assessment - body composition, fitness<br />
and flexibility tests which will help your PT create a specific<br />
program for you to follow.<br />
DAY 2 | 2nd Free Workout or 2 W<br />
1. Establish your SMART (specific, measurable, attainable,<br />
realistic, time bound) goal with your trainer.<br />
2. Your PT will take you through your first general workout<br />
session to show you how to use the different equipment.<br />
DAY 3 | 3rd Free Workout or 3 W<br />
1. Your PT will present your personalised program based on<br />
all your assessments.<br />
2. Time for your first specific workout with your unique goal<br />
in mind!<br />
DAY 4 | 4th Free Session or 1 NC: Nutritional Counselling<br />
1. Get your anthropometric or nutritional assessment<br />
2. Conduct 24 hour food recall.<br />
3. Set your nutritional goal.<br />
10 COMMANDMENTS<br />
OF THE GYM FLOOR<br />
1. Dress properly<br />
2. Keep your belongings in<br />
your locker<br />
3. Do not eat on the gym floor<br />
4. Do not stare at people<br />
5. Share the use of<br />
equipment<br />
6. Clear as you go<br />
7. Keep noise to a minimum<br />
8. Practice personal hygiene<br />
9. Ask for assistance from a<br />
fitness instructor<br />
10. Do not drop the weights<br />
10 COMMANDMENTS<br />
OF THE WET AREA<br />
1. Bring your own strudy<br />
padlock<br />
2. Bring your own towel or rent<br />
one at the front desk<br />
3. Do not touch the controls of<br />
the steam and sauna room<br />
4. Throw used sachets in the<br />
garbage can<br />
5. Don’t leave your belongings<br />
unattended<br />
6. Do not reserve a cubicle<br />
(only meant to be used by<br />
one person at a time)<br />
7. Keep your hands to yourself<br />
(stray hands have caused a<br />
lot of fist fights or even court<br />
cases)<br />
8. Respect others. Don’t take<br />
photos (even of yourself)<br />
and do not take other<br />
people’s belongings<br />
9. Do not bring food or<br />
beverages in the locker room<br />
10. Report all lost items to the<br />
reception area immediately<br />
62 <strong>OCTOBER</strong> <strong>2016</strong> <strong>SHAPE</strong>.COM
Who should I contact if I have<br />
problems or concerns about<br />
my membership?<br />
Any issues, concerns, and questions<br />
can be addressed to your<br />
Membership Consultant or<br />
through an accomplished<br />
Customer Service Form (CSF) in<br />
any of the clubs. Management<br />
will get back to you as soon as<br />
possible.<br />
What are your gym hours?<br />
Mon to Sat: 6:00AM to 12MN<br />
Sun/Holidays: 8:00AM to<br />
9:00PM<br />
This is my first time to enroll in<br />
a gym. Do you have a program<br />
for beginners?<br />
All new members are encouraged<br />
to avail of their three (3)<br />
free Foundations of Fitness<br />
(FOF) Orientation sessions.<br />
Read about this in detail on<br />
page 60.<br />
How much is your personal<br />
training package?<br />
Please approach our fitness<br />
manager or front desk for the<br />
rates.<br />
I cannot afford a personal<br />
trainer. What do you suggest?<br />
Many members still derive the<br />
benefits of exercise without a<br />
GYM<br />
RULES<br />
& FAQS<br />
personal trainer. However, you<br />
can get a personal trainer for a<br />
group of 2 to 5 through our<br />
Team Physique and Not-So-<br />
Personal Training Programs.<br />
You can even join our group<br />
exercises classes such as<br />
Zumba, Spinning, or Piloxing<br />
and ask the instructor for tips to<br />
help you.<br />
Do I have to pay and register<br />
ahead of time to take group<br />
exercises class?<br />
Unlimited access to all group<br />
exercises classes is already<br />
included in every Gold’s Gym<br />
Membership. Participation is on<br />
a first-come-first-serve basis.<br />
Are classes suitable for all<br />
fitness levels?<br />
Yes, they are. If any modification<br />
is needed, the instructor will<br />
provide options for all fitness<br />
levels.<br />
May I get the schedule of all<br />
group exercises classes?<br />
Please check our Facebook<br />
page fb.com/GoldsGymPH for<br />
the complete and updated<br />
schedule of group exercises<br />
classes in all clubs. The updated<br />
schedule is also available<br />
through our Gold’s Gym PH app<br />
available for Android and iOS.<br />
I have certain medical complications,<br />
what program should I<br />
join?<br />
It is advised that you consult a<br />
physician before participating<br />
in any physical activity. You<br />
should disclose your health<br />
condition and any medical<br />
gold’s gym<br />
gym rules & FAQs<br />
complications with a fitness<br />
trainer.<br />
Our trainers will develop a program<br />
to strengthen your body<br />
with these in mind. In case you<br />
need to rest after starting our<br />
membership, we can offer up to<br />
2 months added to your membership<br />
upon presentation and<br />
verification of medical<br />
documents.<br />
How much time will I need to<br />
work out?<br />
We have work out plans to fit<br />
your schedule. Training sessions<br />
start in 30 minute increments.<br />
How can our company get a<br />
corporate account?<br />
Send your company details to<br />
management@goldsgym.com.<br />
ph for an assessment<br />
Can a member train another<br />
member? Or bring in his own<br />
personal trainer?<br />
Gold’s Gym reserves the right to<br />
all personal training at our club<br />
facility. Under no circumstances<br />
is any member allowed to train<br />
another member. Members may<br />
bring their own PT provided<br />
they have made a previous<br />
agreement with the Fitness<br />
Manager and agree to pay a<br />
corkage fee.<br />
PERSONAL<br />
TRAINING<br />
DEPARTMENT<br />
Program Guide:<br />
1. RIP 60<br />
>RIP 60 stands for Rotation is Power. It is a type<br />
of suspension training training that uses body<br />
weight as the resistance. This program is great<br />
for both beginners and advance gym goers alike.<br />
It is a very versatile equipment that can train<br />
multiple muscles groups at one time. Best of all,<br />
it allows the body to rotate which is the key in<br />
releasing power.<br />
2. RAPID FIT<br />
> Rapid fit is a type of circuit training program<br />
which uses three different pieces of equipment:<br />
the dual cable cross for strength, the incline<br />
trainer for cardio and fat burning, and the vibration<br />
trainer for recovery and flexibility. It promises<br />
to burn 600-900 calories in just 30 minutes.<br />
Rapid fit is available in Acropolis, Alabang, Bay<br />
Area, BGC and Sheridan.<br />
3. TEAM PHYSIQUE<br />
> Looking for a program with a small group?<br />
Team Physique is a small group training program<br />
that can be done with friends, officemates or<br />
gym buddies. It is an exciting, fun and rewarding<br />
workout that uses both machines and body<br />
weight.<br />
4. CIRCUIT TRAINING<br />
> Circuit training is a type of training that combines<br />
endurance and strength. It is a whole body<br />
training program that can burn many calories<br />
and fat. Imagine doing a cardio workout and lifting<br />
weights at the same time. It is a fun workout,<br />
using different types of equipment that would<br />
suit both beginners and advanced gym goers.<br />
5. 30 MINUTE BLAST<br />
> For those who are busy or for those who want<br />
to workout during their lunch breaks, the 30 minute<br />
blast is a great way to maximize your workout.<br />
This consists of a 5 minute warm-up, 20 minute<br />
workout and a 5 minute cool-down.<br />
6. HIIT TRAINING<br />
> High Intensity Interval Training or HIIT for short<br />
is a special program for those looking to break<br />
their plateaus or for those looking for a challenging<br />
workout that is sure to break them past their<br />
limits. HIIT can be used for almost all types of<br />
equipment including cardio machines and body<br />
weight. It is the best way to burn the most calories<br />
and torch that fat away. This class however is<br />
for advanced gym goers only.<br />
7. REHAB<br />
> Our Fitness Department consists of a diverse<br />
yet highly qualified team of trainers including<br />
Physical Therapists. So if you are looking for<br />
someone to help you get past that injury or<br />
strengthen a body part, our team can help bring<br />
you back in tip top shape.<br />
8. SPORTS CONDITIONING<br />
> Participating in sports is a great way to test<br />
one’s fitness level. Participation in sports can<br />
unlock one’s potential and talent. Our team of<br />
Personal Trainers can develop sport specific<br />
skills such as: power, agility, coordination, balance,<br />
reaction time and speed. Unlock the athlete<br />
in you by availing of our sports conditioning<br />
training.<br />
THIS Photograph IS A PAID ADVERTISEMENT by NAME HERE BY GOLD’S GYM PHILIPPINES.<br />
<strong>SHAPE</strong>.COM <strong>OCTOBER</strong> 2015 <strong>2016</strong> 101 63