Shape_Malaysia__June_2017

Shape
your
life
MALAYSIA
JUNE 2017
W.M/E.M – RM5.94
(INCL 6% GST)
15 DIET
strategies!
Expert advice
Eat-clean plan
Healthy local
dishes
WHAT ARE
Hybrid
sports
bras?
(find out on page 38)
Tap your
Secret
ource
of
ower
www.shape.com.my
fit girl
MALAYSIA
She's the WINNER!
Gillian
BENJAMIN
“What I
do to be
tough”
How To
Crush
Your Run
Time
CARDIO
for your
CORE

p82
Use these hopping tips
to burn calories and
sculpt your body.
contents
SHAPE.COM.MY JUNE 2017 1

contents
Focus
64 Trending diets
69 SHAPE shares
72 Healthy local flavours
Get Fit
18 Live out the night in
these gyms
20 Get flat abs
22 Ask Jac: Switch up your
routine
23 Self motivation
26 Skechers LA Marathon
Look Great
30 Glow from within
32 Glam-up your run
33 Boost your mood
34 Skin savers
36 Combination hair
solutions
38 Sports bra upgrade
p 71
Find out how we felt
when we gave up fried
food for 10 days.
Eat Right
40 Italian goodness
44 Eat your rainbow chard
45 Soothing soup
46 Energy-filled diet plan
47 Green eating
Live Healthy
56 Healing outdoors
59 #SHAPEPROUD: Demi
Lovato
60 Unleash your energy in
bed
61 Movers and shapers
Features
76 Fit Girl champ: Gillian
Benjamin
82 Hop to get toned
And More...
10 You right now
90 Scoop
92 Contest
96 Fit & Famous:
Rina Omar
p 76
How our Fit Girl,
Gillian Benjamin
keeps her
motivation .
2 JUNE 2017 SHAPE.COM.MY

Advisory Board
SPORTS MEDICINE
William Chan, MB., BS. (QLD), FRACGP (Australia),
Dip. Acupuncture (Beky Park), Dip.Musculoskeletal
Medicine (Flinders), Master of Sports Medicine
(Canberra), Consultant Sports Physician
GROUP MANAGING EDITOR
ASTER LIM
asterlim@bluinc.com.my
EDITOR-IN-CHIEF
SEEMA VISWANATHAN
seema@bluinc.com.my
DEPUTY EDITOR
JAY JAYARAJ jayagandi@bluinc.com.my
EDITORIAL ASSISTANT
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ART
CREATIVE DIRECTOR
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ART DIRECTOR
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YONG KEEN KEONG keenkyyong@bluinc.com.my
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HEAD OF PRODUCTION AND TRAFFIC
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KONG AH KUAN ahkuan@bluinc.com.my
TRAFFIC EXECUTIVE
CHAN CHEN LOONG chan@bluinc.com.my
RESEARCH MANAGER
AUDREY CHAN audreychan@bluinc.com.my
PHYSIOTHERAPY
Lydia Claire Lim, BSc (Hons.) Physiotheraphy (UK),
MCSP (UK), Chartered Physiotherapist
Low Yun Ting, BSc (Hons) Physio, MCSP (UK),
MMPA (Mal), Chartered Physiotherapist
Chua Seu Mooi, Dip (PT),
MMPA (Mal), Senior Physiotherapist
PSYCHOLOGY
Kelvin Lee, PsychD. (Australia),
B. Psych (Australia), MAPS, MSPS, MAIM,
IRCA, Organizational Psychologist
Lee Kuan Shin, B.A. Psych. (Syr. NY),
M.A. Clin. Psych. (UKM), Clinical Psychologist
Geraldine Tan, B.A. Psych (Singapore),
M.A. App. Psych. (NTU), Clinical Psychologist
Yam Keng Mun, M.A. Clin. Psych. (USA),
Consultant Clinical Psychologist/Executive Director
CARDIOLOGY
Suren Thuraisingham, MBBS (Lon),
FRCP (Lon), A.M., Consultant Cardiologist
GENERAL SURGERY
Patricia Alison Gomez, BSc, MBBS, M. Med.
General Surgery, Consultant Breast Surgeon
NEUROLOGY
Julia Shahnaz Merican, MB. Bch BaO LRCPSI (Ire),
MRCP (Ire), MRCP (UK), Consultant Neurologist
NUTRITION
Farah DiBa Khan, BSc (Hons) Nutrition & Dietetics
(USA), Consultant Dietitian
Hong Ya Chee, B.Sc. (Hons) Food Science & Nutrition,
ILife Nutrition Chief Nutritionist, Member of Nutrition
Society of Malaysia (NSM), Member of Malaysian
Association for the Study of Obesity (MASO)
ORTHOPEDICS
Suntharalingam, MBCHB (Dundee),
FRCS (Glasg), A.M. (Mal), Consultant Orthopedic Surgeon
DERMATOLOGY
Pemmi Dhillon, Skin & Hair Specialist, MBBS,
Dip in Derm (London), MJCS (Japan),
Dip in Aesthetic Medicine (Los Angeles, California),
Member of American College of Dermatological Surgeons
Ramamurthy S., MBBS (India);
Dip Dermatology (Cardiff, Wales), Consultant
Lee Yin Yin., MD (Canada), MRCP (UK), M Med (Mal),
Adv M Derm (Mal), AM (Mal), Consultant Dermatologist
HYPNOTHERAPY
Sheila Menon, Bsc (Hons) D. Hyp (Dist) PG Dip ISCP,
MBSCH, MSCH, Principal, LCCH Malaysia
GYNAECOLOGY
Premitha Damodaran, MBBS (Ind), M. MED (O&G),
Consultant Obstetrician & Gynaecologist
AYURVEDIC MEDICINE
C. D. Siby, B.A.M.S., Senior Ayurvedic Physician
ANTI-AGEING MEDICINE
Alice Prethima, MBBS (Madras), LFOM and MFOM
(Royal College of Physician Ireland), MFM (Australia),
Dip. Reproductive Medicine (UPM, Malaysia),
Consultant Occupational Physician, Reproductive
Health Physician, Family Physician
Membership on the Editorial Advisory Board does not imply
endorsement of any product or service advertised in this magazine.
The information in Shape is intended to educate.
Do not substitute it for the advice of a qualified healthcare practitioner.
SHAPE.COM.MY JUNE 2017 3

CHIEF EXECUTIVE OFFICER
DATIN AZLIZA AHMAD TAJUDDIN
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SENIOR CONSULTANT
LOO KIT CHOONG
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GENERAL MANAGER, NEW MEDIA
MOHD FAIZAL ABDUL HADI
faizal@bluinc.com.my
GENERAL MANAGER, BUSINESS DEVELOPMENT
SHELEY TEOH
sheleyteoh@bluinc.com.my
Coming Up!
SENIOR HUMAN RESOURCES MANAGER
HABIBAH MUHAMMAD
bib@bluinc.com.my
SENIOR FINANCE MANAGER
SHIREEN GOH
shireengoh@bluinc.com.my
supports
a healthy planet
INTERNATIONAL EDITION
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What’s up in
July?
• Get the gears you need for
outdoor training
• Learn to make your own healthy
snacks
• Find out how your mood can
boost your metabolism
• Get your own floral athleisure
look
• Find out how to boost your
skincare routine
• Look out for SHAPE Favourites
2017 results
4 JUNE 2017 SHAPE.COM.MY

Trending now on
SHAPE.com.my
Check in daily for motivating fitspos, live-healthy tips, and giveaways. And get even more
inspiration by joining us on Twitter, Facebook, and Instagram @shapemalaysia.
Gear
up
The gear you have
on is part of your
motivation when it
comes to running -
a new tank top may
actualy help you run
faster study says.
Check out these
comfy, practical
and trendy picks to
help you crush that
weekend run for
a new personal best!
Power your
breath
Breathing happens automatically,
even when you’re not thinking
about it. Find out how you can
unlock stores of energy and unload
stress 24/7 while getting stronger,
speedier, and more centred during
your workouts with these breathing
techniques.
No sweat
If you’ve been
pondering on joining
a marathon but never
knew where to start,
here’s a plan that you
can follow – because
as hard as it sounds,
a marathon is doable.
Read on and find out
how you can get your
wheels spinning for
a full marathon!
SPACE
Don’t let a lack of space mess s up your fitness routine. Try
our complete 20-minute workout out moves that you can
do in tiny condo balcony. Log on to our website to find
out more!
SHAPE.COM.MY JUNE 2017 5

“Food
affects your
mood,
energy level
and it keeps
you
motivated
and strong,
so eat well”
page 78
THE TAKEAWAY
Eat well and be happy
W
It’s complicated. My relationship with food will provide enough material for
a 272-page novel. It’s tied to love. It’s family, it’s friendship, it’s happiness,
it’s anger-management, it’s a source of stress, it’s a source of bliss, it’s
opened my mind, it’s been thought-altering, it makes me do things, it
makes me undo things. Over the past two years, I’ve come to terms with
what and how much the consumption of food means to me, and the food
journey I’ve been on has opened a walk-in fridge full of information. I’m
still under-construction and it’s an everyday struggle trying not to have
white bread and sugar-coated cereal for breakfast or two bowls of rice for
lunch. Here’s what I’ve discovered: 1) What foods make me feel good and
what doesn’t. 2) That everybody’s food experience is unique to themselves.
My eating style may work for me but not for you. 3) That refined sugar is
evil, but it does bring joy, so I restrain myself. 4) That people are generally
quite under-informed and misinformed about nutrition, diets, ingredients,
cooking, etc. Shocking, because it’s such a big part of everyone’s lives and
yet they don’t educate themselves enough about it. 5) It’s best to focus on
what you can eat rather than what you can’t. 6) That people will get angry
when you tell them to cut down on something or other. It’s so personal, and
emotional to them, and they don’t know that it is. Heck, it’s personal to
me. Yep, I’ve been told off, so I try to let them discover and board the food
enlightenment bus willingly. And on that note, dear SHAPE readers, since
you’re already well on the path to enlightenment yourselves, come flip the
pages and learn even more than you do now. Let’s not let this complicated
relationship ruin us. Information is power, they say, and this issue is going to
leave you full of it!
Follow @SHAPEMalaysia
on Twitter
Follow @SHAPEMalaysia
on Facebook
Follow @shapemalaysia
on Instagram
Visit SHAPE Malaysia
at shape.com.my
Seema Viswanathan,
Editor-in-Chief
seema@bluinc.com.my
GOING DIGITAL
Here’s a tip: it’s cheaper (and less of a
hassle) to get a digital subscription of
SHAPE on the Apple App Store and
Android app on Google Play than risk
missing out on your monthly fix.
6 JUNE 2017 SHAPE.COM.MY

Jacket, RM369, Superdry.
Sports bra, RM150,
Adidas. Mesh insert
leggings, RM499, Calvin
Klein Performance.
Boxing gloves and ankle
wrap, Intan’s own.
PRIVATE PRACTICE
Nama-stay at your place
to prevent travel from
zapping your Zen.
Socialise! Post, tag, and follow us!
Wonder women
Between motherhood and work, these mothers
are still committed to a lifestyle that keeps them
strong, focused and in shape - even during
pregnancy. Find out what makes them tick.
Photography EDMUND LEE Styling ANDREA KEE
Art Direction KAREN HOO
Intan Fareesha
Mother of three
you are on a holiday because if you
really want to be fit, there shouldn’t be
Her soft, feminine demeanour might any excuses,” says Intan.
fool you into thinking that she’s a girly On that front, Intan also made sure
girl but this 37-year-old mama kicks that she worked out when she was
and punches like a pro. Intan has been pregnant although there were tough
actively exercising since she was 30 but days. “My growing baby bump and
her love for kickboxing only began extra weight made my usual workouts
two years later. “I picked up Muay Thai more challenging, but I paid close
during the three years I was living in attention to how my body felt on a day
Indonesia with my husband,” says to day basis, which helped me to stay
Intan who continued with the martial active throughout my pregnancy,”
art when she returned to Malaysia. Intan exclaims. Before the start of her
“Kickboxing makes me feel alive
workout session, Intan says that she
and I get to release anger and stress worked with her trainer by telling him
with every punch, leaving me feeling how she was feeling physically and
refreshed and ready to take on anything mentally to ensure that she didn’t
the day brings. And it’s a high intensity overdo a session during pregnancy.
workout,” says Intan.
During her last pregnancy in 2015,
Today, the mother of three girls Intan scaled down the intensity of her
does kickboxing thrice on week days, workout due to backache and water
and on weekends, she practices
retention. “Even then, I didn’t give up as
pilates. To teach her daughters the I wanted to show my kids that I will still
importance of an active lifestyle, Intan be the active, happy and fun mum that
and her husband take them to the they know. I also wanted my baby to be
park every Sunday. “We like to do all healthy,” says Intan.
sorts of physical activities together like She credits her quick recovery,
skipping, pull ups or running. They love post-pregnancy (despite going through
to swim, so I enrolled them for swim c-section for all three kids) to her
lessons. While they are in class, my workout regime.
husband and I swim too,” says Intan. “I was jogging 30 days after the
Although many mums may find it hard c-section surgery. Listen to your body.
to fit in fitness into their schedule, If it doesn’t feel right, don’t do it – it’s
Intan feels that with some thought and important to not assume that you are
planning, it’s doable. The trick is in trying perfectly fine after a delivery. Also,
different things until you find something always ask your doctor for advice
that works for you.
before starting any exercises,” says
“Work out when the kids are sleeping, Intan, adding that it is not advisable
at school or playing. Do it during your for mothers to jump straight into high
lunch break or exercise together at intensity workout so soon after delivery.
home with your kids. Take the stairs For Intan, the best thing about her
instead of the lift. Eat brown rice lifestyle is in showing her children that
instead of white rice. Go to the park health is priority. “I recently found out
on weekends with your children. Go to that I have inspired other mums to start
fitness classes with your friends instead working out, and that just makes my
of having coffee. Go to the gym while day!” she quips.
MAKEUP RACHEL SEOK/PLIKA MAKEUP USING NARS
COSMETICS HAIR ALBERT KOH/CUT! STUDIO
“Work out when the
kids are sleeping, at
school or playing. Do
it during your lunch
break or exercise
together at home
with your kids”
Om
schooled
More and
more, people
are choosing
to do yoga at
home for the
boost in mind
and body
benefits.
Go with the
new flow—
it’s never
been easier.
By SARA ANGLE
The beauty of yoga lies in the fact that all you need is a mat to do it. This means the
location is up for grabs, which is why many are taking advantage of the boom in
personalized instruction and foregoing the studio for their living rooms. Indeed,
private yoga is the most reserved workout on Handstand, an app that lets you book
instructors and trainers wherever you are; meanwhile, Grokker, a fitness streaming
service, nearly doubled its yoga viewing hours last year. And it’s not just about the
ease of rolling out of bed and onto your mat—bringing your practice into your home
can be just what you need to be consistent and vary your style to get stronger and to
feel truly calm and confident. “Look at home yoga as a way to expand your practice
by exploring new methods,” says Callie Miller, the chief marketing officer at YogaGlo,
a yoga and meditation streaming service. This is how to flow at home.
18 MAY 2017 SHAPE.COM.MY
62 MAY 2017 SHAPE.COM.MY
SHAPE.COM.MY MAY 2017 63
WINNING LETTER
INSPIRING MUMS
Being a mother myself, the mums featured in ‘Wonder women’ are incredibly
inspiring. I thought it was impossible to instill fitness awareness to my kids until
I read about the useful and easy tips on how these mums sneak in fitness
awareness to their kids while having a healthy family time. After continuously
procrastinating my workouts for many years for reasons I thought were
unavoidable, this was a complete boost to finally start off my fitness routine
without compromising my kids and husband’s well-being. Olivia Han, Subang
HOMEMADE YOGA
I’ve always been uncomfortable in group workouts
although I do like physical activities especially yoga.
Thanks to SHAPE the ‘saviour’ for the ‘Om schooled’
article that delves on setting up your own Zen mode
environment for yoga sessions at home. Listing out the
accessories needed was brilliant as I could save my
contemplation on the budget. Jasy Yong, Ipoh.
CHECK OUT OUR TOP THREE PICS @SHAPEMALAYSIA
WE WANT TO HEAR FROM YOU Send us your thoughts on SHAPE —
bouquets, brickbats, and anything in between. Email us at shape@
bluinc.com.my. Please include your name (and a pseudonym if you wish),
address and contact number. Letters published may be edited for length
and clarity. June’s winning letter will receive a Skeyndor AQUATHERM
Hydration Kit worth RM409!
Follow Us
On Fb
Get everyday
fitness and
health tips on
facebook.com/
SHAPEMalaysia.
We also share our
top go-tivational
quotes each
morning to rally
you out of your
sheets and into
your sneaks.
SHAPE.COM.MY JUNE 2017 7

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workshop this June. Get tips on healthy
eating habits, skin care and workout
techniques. You will head home with
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Date: 17th June 2017
Time: 9.30am – 2.00pm
Venue: Tropicana Golf & Country
Resort
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SHAPE.COM.MY JUNE 2017 9

you
right
n w
NNOTHING WILL GET YOU TO SPANDEX-UP FASTER than having some competition at the gym,
Nsay researchers at the University of Pennsylvania. In a study, gym goers who were pitted against
None another to rack up the most classes exercised nearly twice as much as those who had a support
Nteam of other gym goers encouraging them to attend class. “We naturally compare ourselves
Nwith people who are similar to us—if we see others doing better, it gives us a new goal,” says study
Nauthor Damon Centola, Ph.D. To harness your killer instinct, take a Spin class where you can see
Neveryone’s numbers up on a board, challenge yourself to beat a friend’s (or a foe’s) best 5K time as
Nyou train, or do some boxing rounds so those wins really suck you in.
N10 JUNE 2017 SHAPE.COM.MY
NMeet your match
NMeet your match
NOTHING WILL GET YOU TO SPANDEX-UP FASTER
HIT YOUR TARGET
Workouts that
measure your
progress will keep
you motivated to
stay on track,
Centola says.

BEHOLD, THE NEW
SUPERBERRIES
Acai and goji are smoothie staples, but
lesser-known varieties have amazingly
potent health powers too. Get in
more than one each day, and your
antioxidant intake will go through the
roof, says University of Connecticut berry
researcher Mark Brand, Ph.D.
COOK
YOUR
CRAVING
Sometimes we long
for comfort food,
sometimes we desire
clean—and now there’s
a cookbook for that.
“I love to enjoy both
sides of the spectrum,”
says Jessica Seinfeld,
the author of the new
Food Swings and
the president and
founder of the Good+
Foundation, a national
nonprofit working
to break the cycle of
family poverty. That
relatably quirky palate
was the inspiration
for Seinfeld’s easy
recipes featuring
both “vice” foods (as in
green enchiladas) and
“virtue” ones (such as
green smoothies). Flip
between the two for
a balance that’ll keep
you sane and slim.
ARONIA BERRIES
MULBERRIES
These tart berries come fresh, Buy ’em in jam form, or add
frozen, or powdered. Toss them the berries to baked goods or
into yogurt parfaits or shakes for even cocktails. They contain
a megadose of antioxidants—they rutin, a compound that recent
have more than practically any animal research finds may help
other fruit. Plus, they may help activate metabolism-stoking
keep your digestion on track. brown fat.
nutrition tion
MAQUI BERRIES
The powdered versions are
perfect for your a.m. smoothie.
They have sky-high levels of
polyphenols and anthocyanins,
which protect your heart and
encourage healthy cell growth,
translating to major antiaging
benefits.
nutritionbenefits.
right now
Pre and
post
workout
snacks
Cyclist who ate pears
before, during, and
after their workouts
biked faster and
recovered more quickly
than those who had
only water, according to
a study at the Human
Performance
Laboratory at
Appalachian State
University in North
Carolina. “The
combination of healthy
carbs and a blend of
polyphenols in the
fruits can speed up the
muscle-healing
process, while the
vitamin C goodness can
boost immunity, which
can plunge
post-workout,” says
author David C. Neiman.
SHAPE.COM.MY JUNE 2017 11

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Pack it in leather
From work to workout, this spacious Pedro Leather Metallic Backpack
(RM359) can fit not only your purse and tablet but also your gym clothes.
The metallic finish bag comes with a top handle, external pocket and
adjustable back strap, including an internal zip compartment to stash
your stuff. You can choose from black or white – start packing and go!
style
right
now
Frederique Constant
Horological
Smartwatch
(RM4,744)
Get a
charge
outta this
Tassels are having
a moment and
appearing on
everything from
earrings to sandals.
Our pick? The
Rebecca Minkoff
Always On Power
Tassel Keychain
(RM237), which
offers a hidden
phone charger for
when you’re on the
go. Attach it to your
favourite gym bag
or to your bike key
for a touch of
sporty style.
Smart
watches
go stealth
Fossil Q Tailor
Hybrid Smartwatch
(RM779)
Don’t be fooled by their elegant faces. These classics are actually
activity trackers, monitoring your every move—steps, distance,
calories burned, and sleep quality. They even let you control your
music and get tech notifications . Opt for the arm candy that suits
your style, and don’t be afraid to clock some HIIT in it.
12 JUNE 2017 SHAPE.COM.MY

New sweat wear
There’s a new activewear coming your way, and you don’t want to miss it. The Liberty Active
first ever collection is entirely original and locally manufactured, , focusing at spreading
positivity among women with the theme ‘Beauty in Strength’, , with colour palette of deep
burgundy tones, greys, blacks and a pop of coral. Our hot pick: The Pump It Set. . We love the
high neck and medium-support sports bra with the side cut-outs for breathability. The
legging’s double-layered waistband for added support won’t budge no matter which way
you move!
Pump It Side Cut-Out
Bra and Incline Colour
Block Legging (RM199)
{ STEAL
}
this
MANTRA
“I believe good health
leads to beauty.” –
Vanessa Tevi, Miss
Malaysia 2015.
Recipe for the exercise high
We’ve got your fitness formula: Find a workout that gives you a
taste of success (as in acing a skill), community (a.k.a. social
interaction), novelty (fresh sets), and even exhaustion. Researchers
at Humboldt University in Berlin surveyed regular exercisers
who were hooked on their routines and found that the feel-good
effect was triggered when these four emotional aspects were
combined. Class-hop until you check those boxes, then you’ll be
naturally motivated for more, says study author Benjamin Wienke.
SHAPE.COM.MY JUNE 2017 13

Fresh tip picks
A happy, sporty orange. A pop-y, not-too-girly
pink. Serene yet stunning powder blue. These are
exactly the pitch-perfect nail colours you want
this season (whether you realise it or not), and you
won’t tire of them by day two. Trust us: these
shades will hit the nail on the head.
Sally Hansen Complete Salon Manicure in Peach of Cake,
Frutti Petutie and Belle of The Ball (RM26.90 each)
beauty
right
now
YOUR
FLUSH
MUST
To ace the brightfaced
look, pick up
one of these duo
sticks from Yves
Saint Laurent. Opt
to swirl both
complementary
matte colours onto
the apples of your
cheeks; assign one
to your cheeks and
the other to your
lips; or – for a
subtle contoured
effect – stripe the
two across your
cheeks with the
lighter shade on
top, then blend. No
matter which h way
you go, you’ll
beguile.
YSL Baby Doll Kiss
& Blush Duo Stick
in Mild to Spicy,
Me to You, and Prude
to Nude (RM155 each)
A new
kind of
leg lift
If you wish you were
lounging on this sandy
spot, give yourself
the next-best thing.
Massage the silky
Sisley White Ginger
Contouring Leg Oil
(RM650) onto the
arches of your feet,
around your ankles,
up your calves, knees,
and thighs. White
ginger and ginkgo
biloba extracts help
to deswell, making
your legs feel lighter,
while rosemary oil can
stimulate circulation
to temporarily tone up
the skin. It’s an instant
staycation from all
those steps and reps
they’ve done.
14 JUNE 2017 SHAPE.COM.MY

health
IN THE ZONE
The right mix of
sounds can make
you a better
multitasker.
right now
TRY THIS
BRAIN
TUNE-UP
Listening to tones
with different
frequencies in each
ear, which creates
an auditory illusion
called binaural
beats, helped
people multitask
faster, a study in the
journal Frontiers in
Psychology found. As
you listen, binaural
beats help different
areas of your brain
communicate,
thereby enhancing
cognitive
functioning,
says researcher
Lorenza Colzato,
Ph.D. To test it out,
search YouTube for
40 hertz binaural
beats (the type used
in the study), then
soak them up for
several minutes.
proof
inspiring, energizing—and now science has
discovered that it can also keep your job
from sucking the life out of you. So those
your
days when you’re crazy busy with work?
They’re the ones when you need to hit
9-to-5
the gym most, researchers say. While
demanding careers are known to increase
your risk of heart problems such as high
blood pressure, fitter people (those who
did better on a cycling test of cardio
fitness) dodged these issues, a study in
Stress-
Exercise is a lot of things—healthy,
Medicine & Science in Sports & Exercise
reveals. Presumably the feel-good effects
of exercise act as a buffer against
the health bummers that stress sets off.
4/week
Weighing g in at least this
often can help you drop more
pounds than stepping on the
scale fewer times per week,
the latest research reveals.
Other studies have shown that
frequent weigh-ins increase
your motivation by helping you
monitor your progress—if you
notice a weight gain one day,
you’re more apt to work out
and eat right the next.
SOURCE: The Obesity Society’s
Annual Scientific Meeting
SHAPE.COM.MY JUNE 2017 15

2 0 1 7
JOIN US!
15 JULY 2017
4-10PM
SATURDAY
STRAND MALL,
KOTA DAMANSARA
Here’s what you can expect:
A variety of workout experiences (Yoga,
dance, High Intensity Interval Training & more)
Games and prizes galore
Grab freebie-packed goodie bags
Food trucks and activity booths

Visit shape.com.my and follow us on
for updates.
APPAREL
SPONSORS:
VENUE
SPONSOR:
OFFICIAL
SPONSORS:

The new
happy hour
Hitting the gym
on a weekend night
is a growing trend,
with benefits that go
far beyond
sculpting muscles.
No worries : You can
have that cardio
class and your
cocktails too.
By KIERA CARTER AND
BATRISYIA JAY
You’ve been planning FlyCycle
get-togethers with your friends for
years right? Well, boutique studios
and gyms have been noticing, and
they’re taking that up-beat, party-like
workout theme to the next level by
offering classes that mirrors an actual
party with your pals. One example,
F45 Training -a training that combines
elements of High-Intensity Interval
Training (HIIT), Circuit Training, and
Functional Training into one. For its
Hollywood: Circuit class, you’ll undergo
45 minutes of high intensity interval
circuits around 27 stations that will
put your strength, core stability
and cardiovascular endurance to
the ultimate test. Surrounded by
friends while accompanied by a live
DJ, finishing the circuit will feel like
breezing through a party than an actual
workout class. And the trend is taking
over more than just circuit training:
18 JUNE 2017 SHAPE.COM.MY

Performance Tips
Talent Hub in Hartamas
offers a Burlesque class
that’s perfect for a weekend
get-together with your
girlfriends. Apart from
tuning you in to your sensual
side, the class also offers an
all-round exercise that works
your core muscles, legs, abs,
arms, butt and back, making
this technique of seduction
the confidence booster
you need. “An energetic
Friday-night workout
helps you separate work
from your personal time,”
says Matty Maggiacomo,
a master instructor at Barry’s
Bootcamp in New York City.
“Exercise is a launching pad
that helps you start the
weekend in a better mood,”
he says. Of course, you’ll
want to max out the benefits
of a happy hour workout
–we’ve got some tips.of
friends starting their night
out with
Follow the fun
This is not a workout you just
need to check off your to-do
list, so think beyond banging
out the treadmill miles. “The
whole point of a Friday or
Saturday classes is to have
a good time,” Maggiacomo
says. “Think about what you’d
want to do that day if you’re
not working out.” Dancing?
Sign up for a salsa or hip-hop
class with your girlfriends. Not
a pro at Salsa?
Havana Estudio’s (at
Changkat Bukit Bintang)
Salsa class caters specifically
to beginners with little to no
experience! This weekly
dance class charges
RM240 for eight classes and
RM50 for drop ins. So grab
those heels and dance those
calories off.
Celebrate
with sweat
Even an extra special Saturday
Look the part(y)
Go from workout to night out in
gear that cross-trains as function
and style.
cheeky tee
This super soft cotton ‘Don’t
Sweat It’ Rolled Muscle
Tank
from ZALORA (RM107)
moves fluidly during a dance
class and is a greater reminder
that party hour workouts are
all about balance.
incogni-tote
The Escape Bag by
Lorna Jane (RM334)
passes as a sporty carryall
and holds whatever you
can stuff into it. There’s
even a secret stash for you
to keep your water bottle!
can be epic with a fitness twist.
Many studios –including
DancePot studio in Setapak,
Kuala Lumpur –offers studio
rental services for private
events such as bachelorette
parties, birthdays, and other
occasions. And for a good
hot pants
Sweat-wicking
Koral Moto
Leggings
(RM597.24)
dry in a flash
and look
equally good
with the booties
you plan to
swap for your
sneakers.
reason too. “Exercising is
always going to boost your
endorphins,” Maggiacomo
says. “Mix that with the
excitement of a special
occasion, and you have the
perfect recipe for a great night
out.” Not all studios post this
info online, so call to see what
your favourite one can do.
Make it an
after-work
work thing
Most studios now offer
after-work classes. “We
make these workouts really
tough so people can turn
to their co-workers –their
teammates –for support and
motivation,” says Alonzo
Wilson, the founder of Tone
House studio in New York
City. “Colleagues cheer on
one another and celebrate
their accomplishments
after class –and that kind of
bonding is hard to achieve
at a bar.” Try Elements Gym
in Kuala Lumpur City Centre
– it offers a Friday to Sunday
deal where you’ll still be able
to utilise the gym’s facilities,
pool and sauna services.
Now hit the bar
(and we don’t
mean barre)
Half the fun of a sweaty happy
hour is the afterburn—as in
after burning those calories,
grabbing a well-earned drink
with your exercise buds.
Keep in mind, though: “You’ll
get drunk faster if you’re
dehydrated,” says Martin
Wallner, Ph.D., a researcher
studying alcohol at UCLA. “So
make sure you have water
before ordering a cocktail.”
SHAPE.COM.MY JUNE 2017 19

The Belly Shrink
Gold standard abs
The lopsided,
cannonball-shaped kettlebell
works your core like crazy—
sculpting, strengthening,
and trimming in ways
no other tool can match.
By JENESSA CONNOR
Photograph by Claire Benoist; Styling by Rachel Stickley/
BA-Reps.com
20 JUNE 2017 SHAPE.COM.MY

To look at it, you
wouldn’t guess that the
simple kettlebell is such
a fitness hero—both a
superior calorie burner
and an ab flattener in
one. But thanks to its
unique physics, it can
elicit more burn and
firm than other forms
of resistance.
Kettlebell
cardio
Typical kettlebell
moves are calorie
guzzlers. Take the
snatch (a one-arm
lift in which, from
a quarter-squat
position, you fluidly
move the kettlebell
from the floor to
directly overhead as
you stand, bell flipping
up and over to rest
atop your forearm).
It burns some
20 calories per minute
when performed at an
as-many-reps-aspossible
(AMRAP)
pace—the same burn
rate of a superspeedy
six-minute mile run,
according to a recent
American Council
on Exercise study
at the University of
Wisconsin–La Crosse.
(Exercisers in the
study did a 20-minute
workout consisting
of 15-second AMRAP
intervals of kettlebell
snatches followed
by 15 seconds of
rest.) “It’s a total-body
exercise,” says lead
author John Porcari,
Ph.D.
By engaging the
entire posterior
chain (back, butt,
hamstrings, and
calves) plus the chest,
shoulders, and arms,
the kettlebell snatch
and its variations
work more muscle
groups than other
forms of HIIT, such
as biking or running,
which use primarily
the legs and glutes.
Do high-intensity
kettlebell intervals
like those in the
study, and you’ll
also be dispatching
more ab fat into
your calorie-burning
furnace than if you do
steady reps of swings.
Built-in
ab tightening
Swinging a kettlebell
calls for a braced core
throughout and an
added contraction of
abs and glutes at the
top of the swing. This
pulse-like abdominal
contraction stiffens
your core and
stabilises the spinal
column to help
control the heavy,
dynamic movement.
It’s also where
women looking to
cinch and strengthen
their midsection can
really cash in.
A recent study
published in the
Journal of Strength
and Conditioning
Research showed
that when exercisers
quickly squeezed
their abs at the top
of a swing, their
obliques contracted
more than
100 percent of their
maximum potential.
Those who didn’t
perform the
contraction? They
saw only a 20 percent
side-abs
engagement. “Adding
a fast, explosive
abdominal
contraction like this
allows your obliques
to engage far beyond
what they normally
would, because every
ounce of your muscles’
power is needed to
stop such powerful
movements,” Porcari
says. “And when your
muscles contract at
a higher percentage,
you’ll get greater
strength gains faster.”
Balance
challenge
benefits
Beyond the swing
thing, kettlebells’
bottom-heavy weight
distribution offers
added core-firming
options. Instead of
using dumbbells,
Dasha L. Anderson, the
founder of Kettlebell
Kickboxing in New York
City, ups the ante on
presses and lifts by
flipping the kettlebell
bottom up so the
bulky center teeters
on a much smaller
base. “Your body has
to work harder—core
included—to balance
this and compensate
for any instability,”
Anderson says. Her
go-to ab blaster is
the Turkish get-up:
You fluidly raise your
body from lying
faceup on the floor to
standing while holding
a kettlebell overhead
with one arm the entire
time. “Throughout the
Turkish get-up, it’s the
core that holds it all
together,” she says.
Even carrying one
kettlebell upside
down by the handle at
shoulder height (arm
bent down) provides
this ab-flattening
bonus. Stuart McGill,
Ph.D., the author of
Back Mechanic and
multiple studies on
kettlebell workouts
and their effects on
the spine, says that
carrying weight on
only one side of the
body calls on the
core to compensate,
and the instability
of the inverted bell
challenges the core
more than a dumbbell
would. “It is
a wonderful way to
condition your core
and also improve your
motor control,” McGill
says.
And it does all of
this without beating
up on your body. “Its
resistance builds
muscles with enough
intensity that we can
really burn a lot of
calories, but because
we’re standing in place
or at least not jumping,
there’s no pounding on
the joints,” says Steve
Cotter, the director
of the International
Kettlebell and Fitness
Federation in San
Diego. In other words,
more ab trimming, less
wear and tear.
SHAPE.COM.MY JUNE 2017 21

Ask Jac
Jac wants you to...
Q
Shape’s fitness director,
Jaclyn Emerick, is also a
certified personal trainer,
a Spinning instructor, a
kettlebell instructor, and
a sports and exercise
nutrition coach. Email
shape@bluinc.com.my
for a chance to get your
question answered in an
upcoming issue.
“How can I switch up
my strength routine?”
—Sofi, 25, Atlanta
Give your workout a focus by
adding drop sets. Here’s how
they work: You do a strength
exercise using moderate or heavy
weight until you can’t manage
another rep, then quickly lower
the weight and do the same
exercise to failure. “This taxes
your muscle fibers more than
a typical to-failure set, so your
body has to work harder than
usual to repair them, which is
how you build muscle—and
get a bigger afterburn,” says
Chris-Tye Walker, a trainer at
Barry’s Bootcamp in Los Angeles.
Two of his simple go-tos: heavy
squats into lighter ones (or squat
jumps with no weight) and heavy
chest presses into lighter ones or
push-ups. Another way to shake
things up is with supersets, in
which you perform two exercises
back to back with little to no rest
in between. The key is to pair
exercises that work different
muscles and vary movement
patterns so one group recovers
while the other does reps. “For
example, try an upper-body
exercise [like a sit-up with a ball
toss] with a lower-body move
like a squat,” says Wes Showalter,
a strength and conditioning
specialist in Chicago. “You’ll be
able to bring the same intensity, if
not more, to each exercise without
taking away from the other.”
“Can sitting in a
sauna burn calories?”
Monica, 22, Shelton, CT
Being in a hot environment like
a sauna does raise your heart
rate and make you sweat—
perhaps enough to lose water
weight momentarily. But your
muscles are just lying there, not
working, so this doesn’t check
a workout box, says David Geier,
M.D., an orthopedic surgeon
and sports medicine specialist
in Charleston, South Carolina. It
can be beneficial postworkout,
though. “Sitting in a sauna may
help increase circulation and
loosen tight, fatigued muscles
postexercise, which can decrease
soreness after a tough workout,”
Dr. Geier says.
TREAT YOUR
WORKOUT LIKE
IT’S NO BIG DEAL
Some sweaty
things are so worth
celebrating, like
crossing a finish
line or PR-ing a
WOD. But building
up every workout
in your mind as a
big challenge that
requires a huge
amount of effort
can make getting
through it harder
than it has to be.
Instead, reframe
a class, a lift, or an
interval with
expressions like
these so it seems
like something
your mind and
body can handle.
I’M JUST PEDALING
When we’re building
up for an aggressive
sprint, I remind my
Spinners: “You’re just
riding a bike. It’s not
that big a deal.” When
you realize all you have
to do is pedal harder or
run faster or lift
heavier—that you’re
not fighting for your
life—you can free your
mind to handle it.
IT’S ONLY AN HOUR
Chances are you need
to motivate to get
through anything
ranging from a
15-second interval to a
90-minute yoga class.
Compare that with the
time you’ll spend
working, commuting, or
online. Suddenly it’s
clear that a workout
might be the best
damn part of your day—
and worth getting
amped up about.
22 JUNE 2017 SHAPE.COM.MY

Mind Before Body
Jen Widerstrom/How to
talk—and curse —your
way through any routine.
Every workout is an emotional
journey. The highs can make you
feel you could hoist a car over
your head; the lows, well, you just
want to quit on the spot. And just
because I’m a fitness pro, that
doesn’t mean I’m exempt from this
seesaw. To show you what I mean,
I want to share exactly what went
through my head one recent
morning as I got to the gym for one
of my favorite classes, a mix of cardio
intervals and strength moves.
My hope is that through this
example you’ll see that we’re all
playing the same mental games to
push through, because that camaraderie
is reassuring. Plus, maybe
some of my mental chatter can
help you crush your next workout.
9:55/Ugh. I don’t
feel like moving.
Today it’s just going
to be too hard to get
this body fired up.
9:58/OK,
bailing’s not
worth it—
it’ll make me
cranky.
Focus on the
aftermath.
You’ll feel
so good—
too good
to pass up.
10:11/
What can my body
handle today? I did
so well yesterday, but
can I do that again?
I think I’m going to be
slow today.
10:16/Forget it.
I’ll just pretend I came
to buy a protein bar
and I’ll skip and go
tomorrow.
10:17/Crap.
Tomorrow is too busy.
I have to do this now.
One day off has a way
of turning into four….
OK, seriously—get
out of your head,
Jen. Stop being emo
about it. Just go.
10:20/
Oh, here’s what
we’re doing today!
I see running. OK.
Kettlebells, fine.
Jump rope, I have
the wrong hair tie.
Annnnnnnd dead
lifts, thank god! I love
a barbell! Oh, the hot
guy is here. Bonus!
10:28/Blech.
Why do I get so
nervous about how
I’ll perform? I feel
a little stupid for
worrying about
people thinking I’m
weak.
The clock
is running.
GO!
Man, there is some
bad form in this room.
10:36/I’m
cruising on the deads!
Tight grip, lean back.
Wait, what pants am
I wearing? Hot guy is
on my six o’clock, so
my stuff better not be
see-through.
10:41/Look how
good you’re doing!
Much better than
you gave yourself
credit for today. Pay
attention to that.
10:43/Getting
to well past halfway
now. Don’t slack off.
Be like you teach.
Train like you teach.
10:45/
Argh. Too many
mistakes on my
double-unders.
Go, go, go, damn.
I tripped. Shake the
arms and go. Stop
wasting time. Yes!
Forty in a row! Don’t
overcelebrate, stay
steady. Forty-nine,
fif—S**T . Tripped
again. Ha. I always
get too excited at 50.
10:46/
Focus. Calm. Clear.
Breathe. Hell,
yes. Counting just
to 20 over and
over got me past
80 double-unders.
Best round so far!
Jen Widerstrom, your
monthly get-fit motivator,
is a Shape advisory
board member, a trainer
(undefeated!) on NBC’s
The Biggest Loser, the
face of women’s fitness
for Reebok, and the
author of Diet Right for
Your Personality Type.
10:47/
I want to end
this thing
as strong as
I started it.
I will end
this thing as
strong as
I started it.
10:48/Hey, that
girl’s form got better!
Go, girl! OK, eyes off
everyone else. Eyes
off the ground. Jen,
proud posture. Come
on. Stay in your grind.
Calm. Clear.
Breathe.
10:49/I feel
like people are
watching me.
Who cares? Do
you, Jen? Focus on
improvement. Not
judgment.
10:50/I’m
proud. Happy. I feel
like a freaking Power
Ranger. Like a ninja.
10:51/I should
get mental more
often. This feels
freaking great.
SHAPE.COM.MY JUNE 2017 23

Run Into Shape
Create a
solo “class”
Crush your
treadmill
time
No more flatlining
on indoor runs.
Use these tricks
to re-energize
your strides.
By SARA ANGLE
Use all the
buttons
Take advantage of
the machine’s speed
and incline range, and
you’ll boost your burn,
strength, and interest.
First, alternate sprinting
(from 10 to 90 seconds
each set) with jogging
(sets can be equal to
or shorter than your
pushes) for 15 minutes.
Then set the incline
to 10 percent and find
a slightly uncomfortable
pace. Drop the incline
by 1 percent every
30 seconds until you’re
on a flat road. Go again
but faster. Pushing your
pace melts more fat and
increases your cardio
capacity, while climbs
build your power—a mix
that makes you leaner,
faster, and stronger, says
Rebecca Skudder, founder
of MyStryde treadmill
running studio in Boston.
Go in with a strategy
Channel the adrenaline of
a group running class with
a well-thought-out playlist,
says Harley Rodriguez,
a trainer at Barry’s Bootcamp,
which alternates treadmill
segments with strength
sets. Use music to time your
intervals, choosing songs with
up-tempo choruses that get
you pumped to pick up your
pace with each refrain. “In
your head, say: I’m doing a
30-second sprint in four,
three, two, one—then give
it your all,” Rodriguez says.
If you’re spurred by the
competitive spirit of a group
class, hop on a treadmill next
to someone who looks like
a strong runner. You can race
them by setting your pace to
something higher than theirs—
they’ll never need to know!
MIX IT UP Side shuffle,
jog backward, or use the
belt as resistance when
the machine is turned off.
“Always step on a treadmill with a plan,” says David Siik,
the creator of Precision Running at Equinox and the
author of The Ultimate Treadmill Workout. That plan can
be as simple as saying you’ll go 0.3 kph faster each minute
you run, or you can get really inventive with intervals,
inclines, tempos, and even on-the-treadmill strength
moves (find ideas for all these as you read on). When you
have to concentrate on what’s next, your brain gets as
much of a workout as your body does. “Executing your
plan requires you to be alert and to make decisions,” Siik
says. In other words, focusing on your workout’s moving
parts busts the monotony of a steady slog. →
Hair by Matt Fugate/Exclusive Artists for Kérastase; makeup by Michelle Coursey/Next Artists for Tarte Cosmetics. Fashion: SukiShufu Black Gloss Tempura
Photographs by Chris Fanning; sports bra (sukishufu.com), Kore Swim Pipes leggings (korewear.com), Nike Free TR Focus Flyknit sneakers.
24 JUNE 2017 SHAPE.COM.MY

“There is so much you
can do on the treadmill
besides running,” says
Anna Kaiser, the
creator of AKTread,
a variety-packed
treadmill workout
that’s available in her
New York City studios
and on her AKT On
Demand app ($50 per
month, ondemand
.studio-akt.com).
Try one of Kaiser’s
go-tos: Have a set of
three- to eight-pound
dumbbells handy, and
warm up by walking at
5.6 kph on a 4.5 percent
incline for at least two
minutes. Then, without
changing your pace or
incline, grab a dumbbell
in each hand and start
to
sculpt your upper body
with hammer curls
(hold the weights so
that they’re vertical
and your palms face
each other) and
overhead presses for
another two minutes
each. Next, lower the
pace to 3.2 kph and put
your incline to 0, then
alternate between
30 seconds each of
skipping, side shuffling,
galloping, and jogging
backward, switching
sides every 15 seconds
as necessary. Use the
treadmill’s handles for
balance or support if
you need it. When you
feel more comfortable,
start increasing your
speed and the length of
your intervals, Kaiser
says. Unlike running
forward, these moves
work your body on
multiple planes of
motion, engaging more
muscles, he explains.
The treadmill belt can supply resistance, and the machine itself can be used to target muscles
differently, Skudder says. Alternate between four-minute sets of a fast run with four minutes
of strength moves. Try this: Run, then stop the belt. Get into a plank with palms on the tread
and feet on the floor. Do incline push-ups for 30 seconds (or level up by placing palms on the
floor and feet on the belt for decline push-ups). Next, step onto the treadmill for 30 seconds of
triceps dips: Facing away from the dash, grasp handles and straighten arms to lift body (bend
legs behind you) to start; bend elbows 90 degrees behind you to lower body [shown below],
then press up to start. The height allows for greater range of motion, and because you’re
dipping your entire weight, you have more resistance than when you’re doing dips on the floor
or a bench. (Newbies, start with dips off the back of the tread.) Then get into plank, palms on the
floor and feet on the belt, and hike the hips to pull the feet toward you (the belt will move with
you) until your body forms an upside-down V. Do pikes for 30 seconds. Finally, set the treadmill
at 0.8 to 1.6 kph and do 30 seconds of walking lunges. Do the whole sequence three times.
Do a treadmill
tone-up
Move in
every
direction
Focus on
distance
Spice up
your cooldown
The best way to distract yourself from how much time you
have left on the treadmill is to stop looking at the clock,
says Ellen Latham, the cofounder of Orangetheory Fitness.
Instead, set an alarm on your phone or watch for your
predetermined workout time, then cover the timer on the
treadmill with a towel or a magazine so you’re less tempted
to look at it. Start by alternating your base pace (this is usually
a jog or an easy run at 46.4 to 8.8 kph, Latham says) with your
push pace (this should be 1.6 to 3.2 kph faster than your base
and slightly uncomfortable for you). Do 0.8km at your push
pace, then slow to your base pace for 0.3km. Bring it back up
for 0.6km at your push pace, and return to your base pace
for 0.3km. Repeat, decreasing your push-pace segment by
0.2km each round. Do the whole circuit again, increasing your
base pace and push pace for a challenge. As soon as your
end-of-workout timer sounds, go right into your cooldown.
Instead of walking it
out or just hopping off
the treadmill as soon
as your workout is over,
use the machine for
dynamic stretches
like the kind track stars
do, says Jake Schmitt,
a cofounder of
Thoroughbred
Treadmill Studio in Mill
Valley, California.
With the treadmill set
to 0.3 kph and a
1.0 percent incline, do
one minute each of
walking toe touches
(bring left leg straight
out in front of you at
hip height, foot flexed;
grab your left toes
with your left hand and
pull them toward you;
repeat on other side),
walking knee hugs,
and walking quad
stretches (alternately
bringing your heels
toward your glutes,
briefly grasping your
ankle as you go).
Bonus: These
stretches mimic the
way your body moves
during a run, so they
can help you develop
better movement
patterns and become
a more efficient
runner, Schmitt says.
SHAPE.COM.MY JUNE 2017 25

“Not every race is
about setting a P.R”
We picked marathoner and fitness blogger, Teh U Mei
to represent SHAPE Malaysia at the Skechers Los
Angeles marathon. Here’s her account of her journey.
By TEH U MEI
26 JUNE 2017 SHAPE.COM.MY

I felt privileged to say the
least when I was chosen to
represent SHAPE Malaysia for
the Skechers Los Angeles
marathon. Skechers is a big
brand worldwide and it’s also
popular locally. SHAPE is a big
name too when it comes to
women’s fitness and health. So,
to represent both SHAPE and
Skechers at an international
running event as a Malaysian,
was really something for me.
Training for this race was also
meaningful at another level
as this was my comeback
marathon after giving birth to
my daughter, Luca Olesya who
was born just three months
earlier - and that made all the
difference too.
Training for the race
The running shoe from the GoRUN
series - GoRun4 given to me for the
training was just amazing. I’m a minimal
runner since I prefer less cushioning
as this reduces weight and keeps
the feet light - trust me, you will feel
the difference as you hit the 35km
mark! Many runners like to run as light
as possible, so I find the GoRun4 by
Skechers a good balance between
support and cushioning. I was still
nursing my daughter when I began
my traininig. So, my training sessions
were close to home and with careful
planning, I was able to do my long
runs, and still return home to nurse my
daughter. I also paid extra attention to
my core and worked on my core as they
had been weakened by pregnancy.
I worked out with Luca around me as
my motivation to get fit and strong
again, in time for the marathon. The
primary element of marathon training
is the base mileage. I built my weekly
mileage over time, running three to
five times per week. Then, there was
the long slow distance run, also known
as the LSD. I did LSD run once a week
and increased the distance by no
“I worked out with Luca around me
as my motivation to get fit again.”
Bib collection at
the expo.
SHAPE.COM.MY JUNE 2017 27

The marathon also
featured people with
different physical abilities.
Mei’s taper run in
Japan a week before
the marathon.
more than 20% each week till I hit the
35km distance. For speed work, I did
interval training once or twice a week.
I had limited time as I was still juggling
between being a new mother (with
serious lack of sleep!) and training.
But I’m happy that I managed it quite
well. I also included cross-training in
my training schedule where I cycled
and swam – basically just anything
that didn’t involve running. This was
to let the running muscles rest while
I did other cardio activities. I made sure
that I kept to a balanced diet all week
while keeping myself well hydrated
and got at least six to eight hours of
sleep per day. As I was breastfeeding
my daughter, I added at least
500 to700 kcals of nutrition dense
food to my diet as my baby needed it.
I am still nursing my six-month-old
and trust me, it’s been challenging but
totally fulfilling! And, finally I also took
my rest and recovery days seriously.
Closer to the race
As race day approached, I had no time
to be nervous. I was on a media trip to
Japan a week before the race. I did my
taper run around Lake Kawaguchiko at
the Mount Fuji area. With all that was
happening, I felt like I was ready for the
marathon . I also made sure to reduce
my mileage accordingly so my body
could rest sufficiently for race day.
At this point, it was all about staying
rested and getting mentally prepared!
To combat nerves, I scheduled movie
nights, started a new book and
visualised races I’ve enjoyed.
The LA experience
I flew to Los Angeles three days before
the race with the Skechers marketing
manager, Susan Lee who made sure
that everything went smoothly for me.
We had a welcome reception where
we met international runners as well
as the Skechers USA chief operating
officer and chief financial officer David
Weinberg and Skechers USA marketing
manager Jeffrey Weinberg. It was
lovely talking to runners from all over
the world and sharing our fitness goals
and aspirations. On the day before the
marathon, we attended the Health and
Fitness expo that featured interactive
exhibits, live entertainment, the
official Skechers Performance Los
Angeles Marathon merchandise
store, product trials and all things
marathon! The expo, held at the Los
Angeles Convention Center, was
definitely one of the highlights of the
race weekend. Annually, it hosts over
120 exhibitors featuring new designs
in running gear and shoes, and the
latest developments in sports, fitness,
and nutrition. We also picked up our
Participant Packet here. Later that day,
there was a video shoot for Skecher’s
25th anniversary and Malaysia was
picked as one of the representing eight
countries to be filmed for the video.
A warm-up session
before the race.
28 JUNE 2017 SHAPE.COM.MY

The Skechers LA marathon
is known for runners with
costumes such as this.
Skechers USA COO/ CFO David Weinberg,
(left) and Skechers USA marketing manager
Jeffrey Weinberg (right) with Mei .
Race day
On 19 March 2017 - the marathon
day, we were shuttled to the Dodger
Stadium at 5am. We had breakfast at
the VIP Starlight suite. There were also
plenty of photo opportunities. The
‘Stadium to the Sea’ course of the race
was challenging as it was beautiful and
distracting. The course was undulating
with many slopes to conquer. Luckily,
my weekend training sessions involved
undulating terrains so I was prepared.
I found my relaxed phase as I eased
into the 10km mark. At 21km, I was
still relaxed and there were a few
other runners at that pace so we
stuck together. I also stopped to take
photos of the performances that were
organised to keep the runners going.
The final 5km were the toughest but
I pushed myself to finish strong. I didn’t
worry about competitiveness this time.
Since I started training for this marathon
just three months after delivery, I was
pleased with my accomplishment!
I pictured my husband and daughter
waiting for me at the finish line, and that
spurred me on.
It was a super well-organised
event and one to remember! The
cut off time for the marathon was
6 hours and 30 minutes - I did it in
5 hours and 27 minutes. It wasn’t
a personal record but not every race is
about a personal record. Some races
are to be enjoyed. Eight athletes
set official Guinness World record
for the fastest ever time running
a marathon dressed in costumes.
To make the historic moments more
memorable, a Guinness World Records
adjudicator was on-site to provide
record-breakers with on-the-day
verification. The event also played host
to the city’s newest professional sports
team, the LA Chargers. A 13-person
relay team, including general manager
Tom Telesco, linebacker Denzel
Perryman and Charger Girls, passed
a football as a baton as each member
ran a leg of the race. Perryman ran
the final leg alongside Asher Stewart,
a young athlete from Angel City Sports,
the Paralympic Sports movement in
Southern California.
This marathon goes down in
history as one of the best organised
marathons I have run to date!
SHAPE.COM.MY JUNE 2017 29

look
great
Beauty&Style Playbook
Molecular
beauty
Meet the groundbreaking
formulas that go
beyond skin-deep
to give you a
lit-from-within radiance.
By KATE SANDOVAL BOX
Photographs by CLaire Benoist; Hair and makeup by Mary Guthrie/Artists by Timothy Priano for Diorskin Nude; manicure by Sandra Hopp/Jump Management for Chanel; styling by Alma Melendez/Halley Resources

Beauty Playbook
T
There’s a revolution taking place in the beauty world. Driven by science, the pros are
Tpioneering new formulas that are causing real—even amazing—changes to your
Tcomplexion at the molecular level. These breakthroughs, from a next-level vitamin
TC to microencapsulated particles that release inside your skin, are shielding your
Tcells from what ages them, successfully nourishing and hydrating the epidermis, and
Tpromoting the collagen production you need to look smoother and firmer. Here,
Tthe ingredients to know, and how to take full advantage of their power.
The alpha vitamin
Vitamin C is one of only two molecules
(Vitamin A is the other) to make it past
your skin’s upper layers and get inside
collagen-making cells . “Your cells are
naturally equipped with vitamin C, so
their transporters recognize it and
actually draw it in toward the nucleus,
which is really stunning,” says Ben
Fuchs, a cosmetic chemist in Boulder,
Colorado. Vitamin C’s effect on the
skin is pretty stunning too: “When
this vitamin gets into these cells, the
production of collagen—which is
what makes skin firm—increases up
to eightfold,” says Neal Schultz, M.D.,
a dermatologist in New York City. “It
also reduces the formation of melanin,
the pigment that produces age spots,
and protects against free radical
damage.” The thing is, regular vitamin
C is water-soluble and notoriously
unstable; it stops working before
it enters the cell . A new form, called
tetrahexyldecyl ascorbate, is more
stable and oil-soluble, so it’s much
easier for the skin to absorb. You’ll
find it in Cover FX Custom Infusion
Radiance Drop – Radiance (RM229)
and First Aid Beauty 5 in 1 Bouncy
Mask (RM182).
Powerhouse
botanicals
Natural extracts (from plants, herbs,
and flowers) have centuries’ worth
of proof that they work as potent
antioxidants and hydrators , but
a new innovation makes them even
more effective. “A process called
microencapsulation wraps each
botanical particle in a protective shell,
which helps protect the ingredient
from degrading and controls its release
until it has made its way into your
skin,” says Dendy Engelman, M.D.,
a derm in NYC. Think of them as teeny,
tiny pills inside your serum or cream.
(Get the technology in Origins Make
A Difference Plus+ Rejuvenating
Treatment (RM220). Of course, you
don’t want all your skin care to sink
into skin. On the surface, humectants
help to stop water from escaping,
while antioxidants can fight off
environmental aggressors. Royal jelly,
which comes from honey bees, is both
(find it in Burt’s Bees Intense Hydration
Day Lotion (RM147).
Moisture magnet
When hyaluronic acid (often referred
to as HA) comes into contact with
your skin, it absorbs 1,000 times its
own weight in water, doing wonders
for hydration. That’s critical, but more
fascinating is that “when HA levels
increase, the collagen in our skin
thrives,” says Sherry Ingraham, M.D.,
a dermatologist in Houston. “Hyaluronic
acid nourishes the collagen and elastin
fibers that plump and firm our skin,” and
that pumping becomes more important
as we age. In our 20s, our bodies begin
to produce less HA, and the decline
accelerates in our 40s, Dr. Ingraham
says. Annoyingly, the level of an enzyme
that breaks down HA stays the same,
while inflammation and UV damage are
causing it to degrade. You can inject
HA into the skin (that’s what fillers
like Juvéderm are made of) or apply it
topically. Try Neutrogena Hydro Boost
Hydrating Essence (RM84.70) or Estelle
& Thild Biohydrate Thirst Relief Serum
(RM189).
SUPERIOR SUDS Special molecules in micellar cleansers have oily tails that gently wick makeup
off the skin, unlike harsh surfactants, which can leave you dry. Try Garnier SkinActive Micellar
Cleansing Water (RM14.50) or Simple Micellar Cleansing Water (RM22.90).
SHAPE.COM.MY JUNE 2017 31

To Go
Put on your
5K face
Look fresh and
flawless from starting
gun to finish line
selfie with these
six fast moves.
By KATHERINE DESLOGE
HEAD START
Spritz dry shampoo
on roots before
your run so it can
soak up sweat ASAP.
Reach for long-lasting eye makeup
and lightweight skin and lip
formulas for a super subtle look
that goes the distance.
1/MARATHON MASCARA
Add volume, length, and
superstrength curl—for eight
hours!—with the
sweat-resistant Shiseido Full
Lash Multi-Dimension
Mascara Waterproof (RM125).
2/MOISTURISING SPF
Benefit’s Triple Performing
Face Moisturiser (RM170) is
a SPF 15 sunscreen lotion that
protects and comforts the skin
with a lightweight formula. It’s
ultra-moisturising ingredients
help capture and maintain
water on the skin’s surface while
protecting it from the sun.
3/JUST A HINT OF TINT
The Dior Addict Lip Glow
(RM138.55) may look like
a lipstick, but it’s much more
subtle and way more hydrating.
The balm reacts to the moisture
level of your lips, giving them
a custom colour perfect for your
skin tone.
4/PREFACE BASE
Packed with revitalising
electrolytes that works to
reawaken skin and restore
moisture, The Face Inc Primer
Mist (RM178) leaves
skin looking refreshed and
ultra-soft. With its handy
travel-sized bottle, it’s
convenient enough to carry it in
your pouch during a run and
doubles as a face mist after.
5/ALL-ROUNDER
Having L’Occitane’s Shea Violet
Solidarity Balm (RM25) with you
in your backpack for race day
could be life saving. From
cracked lips to minor cuts and
even to tame flyaways, it’s your
little safety aid for looking and
feeling good all day long.
6/WELL DEFINED EYES
If you feel naked without a little
eyeliner but don’t want
a smudgy mess a few miles in,
sketch the finest line you can
with this 12 hours of waterproof
and sweat- and humidityresistant
Bobbi Brown Long-
Wear Gel Eyeliner (RM100).
Hair by Adam Maclay/Artists by Timothy Priano for Oribe; makeup by Frances Hathaway/Jump Photograph
by Sarah kehoe; Management for NARS and Clarins; set styling by Tara Marino/Ray Brown Pro
1 2 3 4 5 6
32 JUNE 2017 SHAPE.COM.MY

Pretty, Happy
Oil rush
These luxe body potions
will boost your mood
and
your immune system.
By KATE SANDOVAL BOX
You know how revitalized you feel after
a full-body massage. Turns out your
immune system feels the same way.
A growing stack of research shows that
while you relax on the table, your
white blood cells (infection killers) are
being stirred to fend off pathogens—
which means you’re more hearty and
less likely to succumb to the latest bug
going around. “Massage stimulates the
lymphatic system, which is where these
cells are located,” lead researcher Mark
Rapaport says. In his study, white blood
cells increased substantially from
a single 45-minute Swedish massage.
For further benefit, look for massage
oils with extracts like peppermint,
rosemary, or patchouli, says Mary Coda,
a massage therapist in New York City.
“These essential oils can dramatically
increase the massage’s physiological
effects, clearing your airways and
making you even more relaxed.”
Photograph by Claire Benoist; Styling by Alma Melendez/Halley Resources
The Body Shop Spa of The
World French Lavender
Massage Oil (RM99). Hugo
Naturals Massage & Body Oil
(RM58). COCOLAB
Rejuvenating Body Oil
(RM119). Wild Products
Coconut Carrier Oil (RM53).
L’Occitane Aromachologie
Relaxing Massage Oil
(RM135).Linden Leaves
Body Oil (RM211).Clarins
Tonic Body Treatment
(RM245). The History Of
Whoo Gongjinhyang Nok
Yong Massage (RM249).
SHAPE.COM.MY JUNE 2017 33

Skin Smart
Y O U R
D
I E T
Y O U R
Y O U R
M O O D
It’s all connected
The key to gorgeous skin is thinking
of it as a reflection of what’s going on
inside your body. Learn how everything
from your mood to your daily meals can
make your complexion clearer,
smoother, and younger.
By ALIX STRAUSS
H O R M O N E S
Your skin is no longer the domain of just your derm.
Now doctors such as gastroenterologists, gynecolo-
gists, and a burgeoning class of specialists called
psych-dermatologist s are applying their perspect-
ives to better understand how our insides affect
our biggest organ: the skin. This fresh take on acne,
inflammation, and the ageing process could supply
the beauty breakthrough that’s been eluding you.
The collagen
optimizers
Your mood can
affect the quality of
your skin in stealthy
ways, which is why
psych-dermatolo gists
(doctors who are
board-certified
in psychiatry and
dermatology) take
a shrink-like approach
to examining the
epidermis. “I don’t ask
a patient about just her
skin. I ask about her life,”
says Amy Wechsler,
M.D., a psych-derm in
New York City. “This
includes detailed
questions about sleep,
relationships, work,
diet, exercise, and
mind-set.” A negative
emotional state, for
instance, can express
itself as breakouts,
dullness, even
wrinkles—thanks to
the stress hormone
cortisol. “During
periods of depression,
anxiety, or bad moods,
cortisol levels are
elevated,” Dr. Wechsler
says. “That cortisol
boost breaks down
collagen, which is
the start of wrinkles,
and increases
inflammation and oil
production, both of
which create acne.
34 JUNE 2017 SHAPE.COM.MY

“And if you suffer from eczema,
psoriasis, or dry skin, then they
flare up,” she adds. Cortisol
also weakens the skin barrier,
causing water loss and slow
cell turnover, which makes skin
appear sallow and dull.
Getting seven to eight
hours of sleep becomes very
import ant to your skin during
this time. “While you sleep,
cortisol is at its lowest and
anti-inflammatory molecules
like beta-endorphins and
growth hormones are at their
highest, so that’s when skin
heals,” Dr. Wechsler says. An
hour before bed, read instead
of watching agitating TV shows
like the news. Also key: Finding
ways to de-stress your waking
hours. Start by getting social.
“Studies show that when friends
see each other face-to-face,
cortisol levels decrease,” Dr.
Wechsler says. “Exercise, deep
breathing, or even getting
outside does it too.” In addition,
reach for products that are
fragrance-free and loaded with
healing antioxidants, since skin
is extra sensitive during these
moody times. Try 1/ ALPHA-H
Vitamin E Serum (RM310) or
2/ Chanel La Solution 10 De
Chanel (RM515).
The clear-skin
chemists
It’s no revelation that hormones
wreak havoc on our skin. Too
much testosterone can result in
breakouts; too little estrogen,
and skin can appear dry or dull.
“You can’t stop your monthly
cycle, but you can negotiate
with it,” says Rebecca Booth,
M.D., a gynecologist in Louisville.
Three days after a woman’s
period starts , positive effects
begin on the skin as estrogen,
a natural antioxidant, increases.
“These higher estrogen levels
create an increase in collagen,
elastin, and hyaluronic acids,”
Dr. Booth says. Testosterone
follows, adding a wanted
The same things that are great
for your body—antioxidants,
phytoestrogens, and probiotics—
are beneficial to your skin too.
amount of sebum or oil to
keep skin supple. “When these
hormones peak at day 12 or 13,
right before ovulation, that’s
optimized skin,” Dr. Booth says.
“It is luminous, has minimized
pores, and is usually acne-free.”
Around day 21 your brain
realizes that you aren’t
pregnant and resets these
hormones. “When they fall,
acne may erupt and skin
can look ruddy,” Dr. Booth
explains. During this time,
watch your intake of sugar
and carbohydrates. They
increase insulin, which spurs
testosterone to levels that
cause breakouts. Instead, eat
more protein to stabilize insulin.
Plant proteins, like lentils,
nuts, and chia and sunflower
seeds, are also heavy in
phytoestrogens, which simulate
the estrogen our body makes,
so they’ll offset the hormonal
fluctuations that stimulate acne
and redness.
You can also find
phytoestrogens in skin-care
products. Topically these
ingredients can reduce pore
size, increase collagen and
elastin, and help reverse the
signs of hormonal ageing. Try 3/
Murad Intensive Age-Diffusing
Serum (RM359.48) or 4/
L’Occitane Divine Cream Mask
(RM510).
The inflammation
tamers
At the first sign of acne, you
may reach for the closest
salicylic acid treatment. But
a gastroenterologist would also
have you fight the underlying
cause of that flare-up. “Skin is
a direct reflection of the body’s
1
7
3
5
2
4
6
internal balance,” says Roshini
Raj, M.D ., a gastroenterologist
in New York City. When the
bacteria in your gut are
imbalanced, the results can
show up on your face. Too many
bad bacteria overstimulate the
immune response and produce
chemicals called cytokines,
which promote inflammation.
They can also destroy the
lining of the intestines, letting
proinflammatory molecules
enter the bloodstream—and
mess with your skin. “But
unhealthy bacteria are present
not only in the gut but also on
some people’s skin,” Dr. Raj
says. Acne can be a telltale sign
that your bacteria levels are
off. The antidote: probiotics,
a buzzword usually
associated with yogurt. These
microorganisms—bacteria,
yeasts, and viruses—are
beneficial because they help
keep the harmful bacteria in
check.
To pump up the probiotics
in your diet, regularly eat
fermented foods such as kimchi,
miso, tempeh, and yogurt
with active cultures, as well as
high-fiber foods like beans,
nuts, and lentils, which promote
the growth of probiotics. “If you
don’t eat these foods, talk to
your doctor about a probiotic
supplement,” Dr. Raj says.
Some skin-care products
include probiotics. “Besides
preventing the skin’s cells
from reacting to bad bacteria,
they decrease redness and
encourage the production of
collagen and elastin,” Dr. Raj
says. Spritz 5/ Hello FAB Vital
Green s Face Mist (RM87) or
apply 6/ Melvita Nectar Blanc
Brightening Duo (RM150). At
night, try 7/ Lancôme Energie
de Vie Overnight Sleeping
Mask(RM220) to reverse
damage while you sleep. So you
don’t have to dream of great
skin; you can actually have it.
SHAPE.COM.MY JUNE 2017 35

Vibrant Hair
Do you have
combination
hair?
Most of us do, experts
say. The bigger
question is what type
of combo. Once you
discover that, find
out here how to adjust
your routine and
bring out the healthy,
silky, shiny hair
you were always
meant to have.
By MARA SANTILLI
Whether it’s oily roots
and dry ends, a damaged
top layer and greasy hair
underneath, or flat strands
in some areas and frizz in
others, the majority of us
have more than one thing
happening on our heads. In
fact, active women can be
especially susceptible to
combination hair because
they sweat, wash, and
heat-dry so frequently,
which can affect how hair
looks and feels—and also
mess with your scalp’s
condition. “Your scalp is
skin, just like your face,
and its health has huge
implications on how the hair
grows,” says Anabel Kingsley,
a trichologist at Philip
Kingsley. The good news: No
matter what your combo,
creating a new routine to
cover all your needs is easy.
“The secret is to address
separate issues at the same
time,” Kingsley says. Find
your key moves here.
Gallery Stock
36 JUNE 2017 SHAPE.COM.MY

When
+
dry top layer
oily
underneath
Sweating heavily during HIIT
or hot yoga causes an oil
buildup on the underlayers
of your hair, especially where
moisture gathers at the nape
of the neck. Add in lots of
outdoor fun plus any colour
treatments, and you’ll find
that “your top layer is damaged
because of its direct
exposure to UV rays, heat
styling, and bleaching,” says
Jet Rhys, a hairstylist in San
Diego.
→YOUR CUSTOM PLAN:
To combat greasy underlayers,
aim dry shampoo into the
Damaged,
underside of the hair before your
workouts to soak up oil. One
that will add volumes to your hair
like the Matrix Waterless Full
Density Dry Shampoo (RM58)
and soothes the scalp. To prevent
damage: “Ask your colourist to
add a strengthener to the colour
formulation she uses,” says
Mika Rummo, a stylist at Salon AKS
in New York City. And apply a mask
with Phyto-keratin such as the
L’Oreal Paris Instant Resurfacing
Mask (RM88) before you head
outside or reach for hot tools to
tamp down flyaways and absorb
the impact of any harsh elements.
+ Oily dry roots
ends
you work out a lot, you sweat
a lot, and the scalp releases natural
oils. While that sweat and oil mix
doesn’t affect the health of your
hair, overwashing does. “It dries
out the scalp, which kicks your
sebaceous glands into overdrive,
making them produce more oil
and forcing you to cleanse again,”
Rummo says. “All that cleansing
means that those natural oils
never travel down the length of
your hair shaft to moisturise it, and
blow-drying zaps moisture even
more.” Underwashing brings its
own problems: Your ends may be
less dry, but your roots stay greasy .
→YOUR CUSTOM PLAN:
Wash every other day with an
oil-controlling shampoo, such as
AKS Phyto Phytocedrat Shampoo
(RM209). Then, once a week,
multimask: Before you shower,
smooth an oil-infused mask
like the L’Oréal Paris Mythic Oil
Masque (RM83), on your roots to
soak up split ends and a nourishing
mask, like System Professional
Hydrate Mask (RM117.18), on your
ends. Rinse them both out after
five minutes.
+ Flaky scalp
dry ends
+We all have a yeastlike fungus that
lives on our scalp, but when you
don’t wash your hair often enough
or you happen to have a scalp that’s
either too oily or too dry, then you
exacerbate that fungus, causing
dandruff. “The fungi feed on all the
oil and dead skin cells,” Kingsley says.
And since the pores on the scalp
are blocked from oil and dead cells,
sebum is unable to make its way from
your sebaceous glands down to your
ends, so they get dry, Rummo says.
→YOUR CUSTOM PLAN:
You’ll want to shampoo daily until
your dandruff is under control.
Try L’Oreal Paris Fall Resist 3x
Shampoo (RM23.97), which has
Elvive Arginina to strengthen the
hair while ridding scalp of dandruff.
“Really massage it into your scalp
using small, circular motions. This
increases circulation and speeds
healing,” Rummo says.
+ flat Straight in &
spots
some
wavy or
wiry in others
Sometimes hair seems to have
a mind of its own—certain sections
lie perfectly straight and flat, while
others coil and frizz uncontrollably.
→YOUR CUSTOM PLAN:
If you want to go all wavy, apply
a curl cream like Redken Curvaceous
Ringlet Cream (RM73.61) to damp
strands, scrunch, then air-dry.
“Wrap any remaining straight
pieces around a small 1⁄2- to 3⁄4-inch
curling iron to give them body,”
Rummo says. For smooth hair all
over, blow-dry using two brushes:
A round brush adds volume to flat
areas, Rhys says, and a paddle brush
controls the frizzy areas.
SHAPE.COM.MY JUNE 2017 37

Upgrade to a multi-tasker for
comfy all day or low impact
workouts. These offer support
and technical fabrics and they
are cute enough to peek out of
cutout tops.
By JENN BARTHOLE
Sporty Style
Your athlook...
Hybrid
sports bras
11
10
2
9
1
4
3
6
1/ Under Armour Alpha Plunge Sports
Bra RM279. 2/ We Are Handsome
Active Bra Top RM361. 3/ Lorna Jane In
The Detail Sports Bra RM270. 4/
Triumph Free Motion Wired Half Paded
Bra RM249. 5/ Bonds Sporty Neo Zip
Crop Bra RM149. 6/ Wakingbee V
Bra RM209. 7/ Cotton On Body Spine
Crop Bra RM69. 8/ Puma Yogini Live
Sports Bra RM169. 9/ Zalora Sport
Mesh Insert Cut-In Sports Bra RM69.
10/ Cotton on Ladder Back Crop
Bra RM69. 11/ Nike Pro Rival Sports
Bra RM269.
8
5
7
38 JUNE 2017 SHAPE.COM.MY

CLARINS SPECIAL
Exercise and healthy eating –
key to body confidence
Fitness athlete and model Nana Haleq shares
her secrets to her shape and confidence.
What is your must-have workout gear? Soft
cotton G-string (yes, no VPL please!), good
support sports bra with light padding and
a great pair of pants that flaunt my shape!
How do you unwind? I go for massages twice
a week and every now and then, I get into a salt
water jacuzzi or pool at Hilton Kuala Lumpur.
I love how it relaxes my muscles and take
my worries away and makes me feel like I’m on
vacation since I only take time off from work for
holidays in every one and half year (although
that’s about to change soon!).
Nana Al Haleq,
athlete and fitness model
What are your fitness challenges? Honestly,
it’s to finish up my food. I was never a big
eater because I naturally do not have a big
appetite. But as I progressed in an effort to
maintain my gains and physique, I was required
to eat up to 1kg of white fish meat a day and
up my calorie intake to 2000-2200kcal a day,
which is a lot! Aside from that, the challenge is in
getting adequate rest and time to recuperate.
What is your mental game? If others can do
it, I can do it too! It’s all about self belief, focus,
dedication and determination. Dive in, conquer,
persevere and see results!
Your favourite workout move? I love banded
exercises for booty and legs. You can do various
exercises with bands. Bands add intensity to
your workout, challenge muscles and they’re
great for rehab exercises. Bands are also good
for stretching and easy to travel with.
What is your fitness mantra? Learn, get
educated and inspired – and be an inspiration.
I also work hard and help others as much
as I can. Most importantly, stay focused
so that the effort put in is not wasted,
celebrate progress, results and achievements
with gratitude and love!
Your go-to fit food? All the green leafy
vegetables our planet could offer! How I wish
vegetables contain complete protein -
that would be awesome at so many level! And,
I also love barramundi.
What do you like about your shape? I like that
my shape manifests health to me. It reminds
me of how far I have come. Today, I am able
to understand my body and how it functions
better. I like how it makes me feel satisfied
- like I’ve earned a reward every time I’ve
accomplished my target. I also like how it makes
me feel like I am an artist or a sculptor as I sculpt
my way one day at a time for the shape I have on
mind. I loved my body then, I love it more now
and I will love it in the future too.
How to stay fit-focused? Be consistent and
patient while sticking to your routine - and only
have a cheat meal when you deserve it. Listen
to your body and exercise accordingly. Forcing
your body into something that doesn’t feel
right on a certain day like you have your menses
or are injured, will lead to complications and
disappointments - and it’s a waste of time too
as you won’t be able to put in your 100%. You
should also always have a new goal and not be
afraid of trying new activities. It will keep things
exciting, fun and more enjoyable for you.
A fit body is a
balance between
healthy hy eating
habits and exercise.
When that lifestyle
is combined with
Clarins’ Body Fit, the
result is the shape
of your dreams.
Contour and SLIM
down with the help of
caffeine-reinforced
e e ced
quince leaf extract
which h is a slimming
agent by itself,
along with seven
other plant extracts;
organic aquatic mint,
celosia, baccharis,
scabious, horse
chestnut, sunflower
phospholipids h and
hazelnut oil.
VISIBLE RESULTS
S
NOTED
for 80% of the women
who used it*.
84.5% firmer skin
73% lifted skin
81% improved skin
quality
*Study carried out for 4 weeks
on 94 women who used Body
Fit. Results expressed as a level
l
of satisfaction percentage.
SHAPE.COM.MY JUNE 2017 39

eat right
SICILIAN
TUNA and
BEAN
Lighter, brighter Italian
Chefs are putting their healthy riffs on classics—
think clever twists on veggies and livened-up
sauces. The results are modern yet familiar, and
really delicious. These dishes from Ali LaRaia,
the chef and cofounder at The Sosta in New York
City, bring that fresh take on Italian to your table.
Food styling by Jamie Kimm; prop styling by Emily Mullin/Hello Artists; Photographs by ted cavanaugh
40 JUNE 2017 SHAPE.COM.MY

Healthy Italian
Inspired by her travels throughout Italy, chef Ali LaRaia is
determined to change the outdated notion that healthy and
Italian can’t exist in the same sentence. “We’re using fresh,
flavourful ingredients with great texture in surprising ways,
like spelt flour in a pasta or vegetable puree as the sauce in
lasagna,” she says. Check out her knockout recipes.
SICILIAN
TUNA and
BEANS
Serves: 4
Active time: 5 minutes
Total time: 5 minutes
3 tablespoons red wine
vinegar
1 teaspoon Dijon
mustard
3 tablespoons olive oil
Kosher salt
Freshly ground
black pepper
480g olive oil–packed
Italian tuna, drained
1¼ cups canned cannellini
beans, rinsed
½ cup canned lima
beans, rinsed
1 cup grape tomatoes,
quartered lengthwise
1 spring onion,
thinly sliced
¼ cup parsley, roughly
chopped
Spelt
Fusilli with
Pea Pesto
Serves: 6
Active time: 5 minutes
Total time: 15 minutes
1 teaspoon kosher salt,
plus more for pasta
water
450g spelt fusilli
¾ cup fresh or frozen
and thawed peas
4 cups packed
basil
1⁄3 cup pine nuts
¾ cup grated
Parmigiano-Reggiano
1 garlic clove, pressed
½ cup olive oil
1 cup low-fat ricotta
½ lemon, zested and
juiced
1. Bring a large pot of water
to a boil and add a large
pinch of salt. Cook the
fusilli until al dente, following
package directions.
Drain, reserving a few cups
of cooking water.
2. Add peas, basil, pine
nuts, Parmigiano-
Reggiano, garlic, and
1 teaspoon salt to a food
processor and pulse to
combine. Stream in olive
oil and blend until smooth.
3. In a small bowl stir
together the ricotta, half
the lemon zest, and the
lemon juice.
4. Add pesto to a large
sauté pan over low heat.
Use a ladle to add small
amounts of pasta water
to loosen it. Add cooked
pasta and additional
pasta water as needed,
tossing and stirring
until coated.
5. Divide pasta among
4 plates. Top each with
a spoonful of lemon
ricotta and a quarter
of the remaining
lemon zest.
Nutrition facts per
serving:
*
582 calories,
30 g fat (5.8 g saturated),
63 g carbs,
20 g protein, 4 g fiber,
603 mg sodium
¼ cup basil, roughly
chopped
¼ cup kalamata olives,
halved
1. .
In a large bowl whisk
together the vinegar,
mustard, oil, and salt and
pepper to taste.
2. .
Lightly break up the tuna
with a fork and add to the
bowl, along with the
remaining ingredients. Toss
and season with additional
salt and pepper to taste.
Nutrition facts per
*
serving: 301 calories,
16 g fat (2.1 g saturated),
18 g carbs, 19 g protein,
6 g fiber, 798 mg sodium
SHAPE.COM.MY JUNE 2017 41

Healthy Italian
Thanks to the range of textures,
the vegetables in this dish
are so satisfying, LaRaia says.
Root Vegetable
Lasagna
Serves: 4
Active time: 10 minutes
Total time: 1 hour 40
minutes
1 cup diced parsnips
1 cup diced carrots
1 sprig rosemary,
leaves minced
2 garlic cloves, peeled
¼ cup olive oil, plus
more for pan
Kosher salt
Freshly ground
black pepper
½ cup water
2 cups ricotta
½ teaspoon dried
oregano
½ lemon, zested
and juiced
1 cup loosely packed
basil, julienned
2 cups chopped broccoli
tops (dark-green parts
only)
½ cup panko
bread crumbs
½ cup grated
Parmigiano-Reggiano
1 large sweet potato,
very thinly sliced
1. Preheat the oven to
190°C. Toss parsnips and
carrots with rosemary, garlic,
2 tablespoons oil, and
salt and pepper to taste.
Roast for 25 minutes.
2. Transfer vegetables to a
high-speed blender or a
food processor; add water.
Puree until thick and
smooth; set aside.
3. In a medium bowl stir
together ricotta, oregano,
lemon zest and juice, basil,
and salt and pepper to
taste.
4. In a separate bowl stir
together the broccoli,
panko, cheese, and remaining
2 tablespoons olive oil.
5. In an 8-inch square pan,
drizzle a thin layer of olive
oil. Place a quarter of the
sweet potato slices in the
bottom, letting them overlap
slightly. Add a layer of
half the herbed ricotta,
another layer of a quarter
of the sweet potatoes, the
parsnip and carrot puree,
another quarter of the
sweet potatoes, the
remaining herbed ricotta,
and the remaining sweet
potatoes. Add a thick layer
of the broccoli crumble.
6. Cover the pan with aluminum
foil and bake for
55 minutes. Remove foil;
continue to bake until broccoli
is crisp and browned,
about 15 minutes more.
Nutrition facts per
*
serving: 495 calories,
30 g fat (10 g saturated),
37 g carbs, 21 g protein,
6 g fiber, 517 mg sodium
42 JUNE 2017 SHAPE.COM.MY

ake and take
The nonstick, chip-proof Emile
Henry Medium Rectangular
Baker (RM481) goes straight from
oven to table. Use the Paderno
Stainless Steel Lasagna Server
with its serrated edge to dole out
helpings neatly. (RM135)
Prep school
The latest gear that makes
Italian cooking quick and
easy. Buon appetito!
smart solution
The easy to clean and store Guestway
Clip-on Silicon Strainer (RM82) has
a unique design with a wide open mouth and
anti spill design to keep your spaghetti stay
put while you drain excess water.
safer slicer
The easy-to-grip handle on the Chef’n Pull’n Slice Box
Mandoline keeps your fingers nick-free and still gives you
paper-thin pieces. (RM176)
measure up
It’s tough to eyeball
the right amount
of dry pasta, but
the Jokari Healthy
Steps Pasta Basket
allows you to cook
the ideal serving size.
(RM80)
presto pesto
Grate lemon rind with the
Microplane Flexi Zesti (RM86),
which neatly collects
the zest, then add it to the
Black & Decker 4-Cup
Glass Bowl Chopper and
blend your pesto. The
detachable bowl comes
with a lid so you can easily
pop any extra pesto
in the fridge. (RM173)

Fresh&Fast
Try it now. . .
Rainbow
chard
K
Kale and spinach get a lot of love, but
Kit’s time rainbow chard got to show
Koff its true colours. This mild, leafy veg
Kworks nicely in many settings—try it
Kpickled, tossed in a salad, or braised
Kas a side. It’s as good for you as it is
Ktasty: One cup cooked supplies more
Kthan your daily requirement of Vitamin
K, 75 percent of your Vitamin A, and
K22 percent of the iron you need—all for
Kjust 35 calories. Here it stars in diverse
Kdishes created by three top chefs.
Wrap it around
a savoury stuffing
Sauté ½ cup minced
onion in 1 tablespoon
olive oil until translucent.
Add 450g ground turkey,
lamb, or chicken and cook
thoroughly. Season with salt,
pepper, and ¼ teaspoon
allspice, then add ½ cup
each chopped walnuts and
hot-water-soaked currants;
1 salt-boiled, peeled, and
mashed Yukon Gold
potato; and 1 tablespoon
each chopped parsley and
oregano. Wrap the stuffing in
2 bunches of blanched chard
leaves. Slice in half to serve.
—Casey Thompson, executive
chef at the Inn at Rancho
Santa Fe in Rancho Santa Fe,
California
Make a creamy dip
Blanch 1 bunch of rainbow
chard in boiling water,
then shock in ice water and
squeeze out all the water.
Chop finely and combine
with 1 tablespoon sherry
vinegar, 2 chopped garlic
cloves, and 2 tablespoons
each chopped cilantro and
xx JUNE 2017 SHAPE.COM.MY
Fresno chiles. Mix with
2 cups Greek yogurt and salt
and pepper to taste. Garnish
with radishes and serve with
fresh veggies or pita chips.
—Conor Ball, chef de cuisine
at Four Seasons Aviara in
Carlsbad, California
Bake egg muffins
Sauté ¾ cup onion,
1 tablespoon garlic, and
2 tablespoons each
chopped thyme and sage
for 5 minutes. Add 1 cup
each sliced cremini and
maitake mushrooms, ½ cup
portobello mushrooms,
and 3 large bunches chard,
sliced. Cook until tender,
season with salt and pepper,
and let cool. Whisk 12 egg
yolks and 2 cups low-fat
milk
in a separate bowl.
Divide ½ cup each shredded
Gouda
and Parmesan among
12 muffin cups and top with
chard mixture, followed by
the egg batter. Bake at 163°
for 20 to 25 minutes.
—Gabriel Vera, executive chef
at Mission Point on Mackinac
Island, Michigan
Photograph by Ted Cavanaugh; Food styling by Jamie Kimm; prop styling by Emily Mullin/Hello Artists

Empower Lunch
Photograph by ted cavanaugh; Food styling by Jamie Kimm; prop styling by Sarah Cave/EH Management
You need
this busting hunger-
soup
A bowl of broth posing as a meal is not
the way to power your day. We’ve got
you covered with the hardest-working
(and seriously delish) veggie, grain, and
bean combo to keep you satisfied for
hours. “This soup has it all—vitamins,
minerals, plus protein and fiber,” says
Raquel Pelzel, the author of Eggplant
and Toast. It’s easy to make, too—
and it takes just 15 minutes to prep.
Lentil, Quinoa,
and Cauliflower
Tomato Soup
Serves: 6
Active time: 15 minutes
Total time: 1 hour 10 minutes
1 medium head cauliflower
(about 226g),
cut into florets
1 medium yellow onion,
finely chopped
3 tablespoons olive oil
2 teaspoons kosher salt,
plus more for seasoning
1⁄2 teaspoon freshly ground
black pepper
2 pounds vine-ripened
tomatoes, chopped
6 garlic cloves, minced
1 lemon, sliced into 4 rounds
1 tablespoon ground turmeric
11⁄2 teaspoons ground coriander
1 teaspoon dried oregano
1⁄4 teaspoon cayenne pepper
5 cups water
1 cup lentils
1 dried bay leaf
1⁄2 cup quinoa, rinsed
1 tablespoon grated ginger
1 cup cilantro, chopped
1. Preheat oven to 218°C. On a
rimmed baking sheet, toss
cauliflower and onion with
2 tablespoons olive oil, 1⁄2 teaspoon
salt, and pepper. Roast in a single
layer until cauliflower begins to
brown, about 20 minutes.
2. In a medium bowl, toss tomatoes
with remaining 1 tablespoon olive
oil, remaining 11⁄2 teaspoons salt,
garlic, lemon rounds, turmeric,
coriander, oregano, and cayenne.
Reduce oven temperature to 190°C,
add tomatoes to baking sheet ,
and roast until tomatoes are juicy
and cauliflower is tender, 35 to
40 minutes more.
3. Meanwhile, in a large pot over
high heat, bring water to a boil.
Add the lentils and bay leaf, reduce
heat to medium-low, and simmer
for 10 minutes. Stir in quinoa and
cook, covered, for 10 minutes more.
4. Add roasted vegetables to the
pot, scraping in any browned bits
from the pan. Add ginger, stir, and
continue to cook uncovered until
quinoa is tender, about 10 minutes
longer. Add more salt to taste and
remove from heat. Stir in cilantro
right before serving, or store the
soup in the refrigerator for up to a
week, adding cilantro to each
portion before reheating.
Nutrition facts per serving:
281
*
calories, 9 g fat (1.2 g
saturated), 43 g carbs, 13 g protein,
9 g fiber, 428 mg sodium
THAT’S SMART!
Preheat your
thermos with hot
water for
five minutes.
SHAPE.COM.MY JUNE 2017 45

Weight Loss
MMaybe you want to brighten your mood
By MARNIE SOMAN SCHWARTZ
Energize
your diet
It’s always the
perfect time to
eat a little cleaner
and greener.
And we have
just the plan to
motivate you and
make getting
a fresh start easy.
46 JUNE 2017 SHAPE.COM.MY
or feel less fatigued. Or you’re looking
to lighten up your diet. Whatever
your goal, we’ve got a simple solution.
“A one-week reboot plan filled with
delicious, healthy foods is just what
you need to get motivated to eat
well long-term,” says Dawn Jackson
Blatner, R.D.N., a Shape advisory board
member and author of The Superfood
Swap. This means eliminating any
foods that are weighing you down and
loading up on those that benefit your
body and brain.
“Trading in refined sugars and flours,
and other processed stuff you may
be occasionally sneaking in, for whole
foods that are nutrient-dense and full
of flavor will make you immediately feel
healthier,” says Blatner. That’s because
simple carbs, plentiful in the foods you’ll
be cutting out, are asso ciated with
fatigue, reports research
in the Nevada Journal of Public Health.
Your mood will get a boost too. Eating
more fruits and vegetables makes you
happier and more con fident, research
shows. These foods have nutrients that
keep neurotransmitters functioning
optimally, says study author Tamlin S.
Conner, Ph.D.
And because you see the benefits
of a jump-start right away, “it’ll
help to cement good habits,” say Willow
Jarosh, R.D.N., and Stephanie Clarke,
R.D.N., of C&J Nutrition.

The ground rules
Begin your jump-start week by
ditching the foods that make
you hungry and tired. That
means processed carbs—even
whole-grain breads, pastas, and
crackers. Doing this will keep your
blood-sugar fluctuations minimal
so you don’t get hungry and give
up, Clarke and Jarosh say.
Also, steer clear of all forms of
added sugar, including maple
syrup, honey, and agave. We know,
but stay strong—it’s worth it: One
study found that when people cut
their added sugar from 28 percent
of calories to 10 percent, their
blood pressure, cholesterol,
weight, and blood-sugar levels
improved in as little as nine days.
What to put
on your menu
Now comes the good part—
all the food you get to enjoy.
You can still have your favorites,
Blatner says, just eat healthier
versions of them. For example,
instead of tacos, make a salad
of lentils cooked with taco
seasonings, vegetables, and
guac. In general, fill your plate
with food that’s full of flavour,
texture, and color, Clarke and
Jarosh say. Here’s what to stock
up on.
The full rainbow
Aim for three cups or more
of veggies a day, and eat at
least one type at every meal,
including breakfast, Blatner
says. Add sliced tomatoes to
And last, memorize this mantra:
Table. Plate. Chair. Instead of
scarfing lunch from a takeout
container at your desk or dinner
on the couch in front of the TV,
sit in a chair at the table, eat your
food from a real plate, and chew
slowly and relish each bite. Do this
for a week, and you’ll find you will
enjoy meals more and naturally
eat less when you savor the flavor
and experience, Blatner says.
That new awareness can also help
control your cravings: In a study,
people who received instructions
on how to eat mindfully ate fewer
sweets than those who didn’t, for
up to a full year. Plus, they were
less likely to regain any weight
they lost during the study.
your avocado toast, throw
some shredded greens in
your eggs, or make a green
smoothie.
And while all vegetables
are good for you, cruciferous
ones (broccoli, cauliflower,
kale) and dark, leafy greens
(arugula, mustard greens,
watercress) are especially
powerful because they help
keep your cells healthy, say
Clarke and Jarosh.
Clean protein
Eat more plant protein during your
jump-start, since this type of food has
impactful health benefits. Leg umes are
high in filling fiber; tofu is rich in calcium.
When you do go for animal protein, opt
for grass-fed beef, pastured pork, and
organic chicken, which may be
leaner and healthier.
Real grains
Consume three to five servings of
100-percent whole grains like brown rice,
oats, millet, and quinoa each day. Because
they have no addi tives, whole grains are
supernutritious. They’re also chewy and
full of water, so they keep you satisfied,
research shows.
Loads of spices
They deliver concentrated doses of
antioxidants and add great flavor for
zero calories. Plus, cinnamon and ginger
bring out the natural sweetness in foods
like fruit, plain yogurt, and even roasted
vegetables, say Clarke and Jarosh.
A few fruits
Have one to two pieces or cups of fruit
a day, focusing on berries, citrus, and
apples. Berries are especially high in
antioxidants, and citrus is packed with
flavonoids that keep your liver healthy,
Clarke and Jarosh say. Apples have a
type of fiber that nourishes the healthy
bacteria in your gut, which help regulate
everything from your digestion to your
mood.
Nuts and seeds
Packed with healthy fats, they help
you feel fuller longer, and their crunchiness
makes you eat more slowly. In
addition to walnuts and almonds, try
dried watermelon seeds, which are full of
energy-boosting iron, as a salad topping.
Add water-absorbing chia seeds to oats
and smoothies to stay hydrated and
satisfied.
Something fermented
Sauerkraut, kimchi, and other fermented
veggies add kick to your meals and deliver
probiotics to keep your gut bugs in
balance. Add a spoonful to sandwiches,
eggs, or salad.
SHAPE.COM.MY JUNE 2017 47

Eat your
greens

Fresh herbs are breaking free of their usual
supporting role in cooking to take over
as the star player, and the results are vibrant,
aromatic, insanely healthy, and
absolutely delicious. Here, chefs give their
innovative spins on the flavor of spring.
Photographs by Sang An

ENLIVEN
A SIMPLE
STARTER
Seven-
Herb
Salad
Created by
EXECUTIVE CHEF/
CO-OWNER
PAUL C. REILLY
of BEAST + BOTTLE
and COPERTA in DENVER
Add grilled shrimp
for a hit of protein
and turn this into
a meal, suggests
chef Paul C. Reilly.

ADD A FRESH TOPPING
Avocado & Arugula
Pesto Pizza
CREATED BY CHEF/PARTNER JEFF MAHIN OF STELLA BARRA IN CHICAGO
Food styling by Victoria Granof/Cornelia Adams; prop styling by Sarah Cave/EH Management

BRIGHTEN UP YOUR SOUP
Leek and cucumber
soup
Created by EXECUTIVE CHEF VICTORIA BLAMEY
of CHUMLEY’S in NEW YORK CITY
You can
serve this
chilled too.
Just use
cucumbers
instead of
potatoes.

MAKE
BREAKFAST
BOLDER
Sweet &
Fragrant
Thyme
Muffins
Created by CHEF/CO-OWNER
AIMEE OLEXY of TALULA’S GARDEN
in PHILADELPHIA
SHAPE.COM.MY JUNE 2017 53

SEVEN-
HERB
SALAD
Created by PAUL C.
REILLY, executive chef/
co-owner of
Beast + Bottle and
Coperta in Denver
Serves: 4
Active time:
5 minutes
Total time: 5 minutes
2 radishes
4 snap peas
½ bunch parsley
½ bunch mint
½ bunch basil
½ bunch chives
½ bunch chervil
½ bunch dil
115g baby spinach
JAZZ UP
ANY DISH
Zhoug
Created by CHEF/PARTNER
C.J. JACOBSON of ĒMA in CHICAGO
Fronds from
1 bulb fennel
1 tablespoon
lemon juice
3 tablespoons extravirgin
olive oil
Kosher salt
Freshly ground
black pepper
Spicy and
flavourful,
zhoug is
the Middle
Eastern
version of
pesto but
with a kick.
ZHOUG
Created by C.J. JACOBSON,
chef/partner at
Ēma in Chicago
Makes: 4 cups
Active time: 5 minutes
Total time: 5 minutes
2½ cups parsley leaves,
packed
1 cup cilantro
1 jalapeño, chopped
1 cup pumpkin seeds,
toasted
1 tablespoon ground
coriander
1 tablespoon ground
cumin
¼ cup sugar
¼ cup fish sauce
1 tablespoon salt
3 tablespoons
champagne vinegar
1 tablespoon lemon
juice
¼ teaspoon white
pepper
1¼ cups olive oil
1 cup water
1. Add all ingredients to a
food processor or a blender
and blend until smooth.
2. Serve over grilled meats
or use as a dressing for
hearty greens, like kale
and escarole.
Nutrition facts per
tablespoon:
*
55 calories,
5 g fat (0.8 g saturated),
1 g carbs, 1 g protein,
0 g fiber, 199 mg sodium
1. Slice the radishes very
thinly. Cut snap peas in
thirds. Pull the leaves
from the herbs , keeping
as little stem as possible.
2. Add the radishes,
snap peas, herbs, spinach,
and fennel fronds
to a large bowl. Add the
lemon juice and olive oil.
Sprinkle with salt and
pepper to taste. Toss
and serve immediately.
Nutrition facts per
serving:
*
113 calories,
10 g fat (1.5 g saturated),
4 g carbs, 2 g protein,
2 g fiber, 156 mg sodium
54 JUNE 2017 SHAPE.COM.MY

AVOCADO &
ROCKET
PESTO PIZZA
Created by JEFF MAHIN,
chef/partner at
Stella Barra in Chicago
Serves: 8
Active time: 10 minutes
Total time: 45 minutes
30g pizza dough
Semolina flour
3 tablespoons storebought
Alfredo sauce
1 tablespoon arugula
pesto (see recipe
below)
2 tablespoons grated
Parmesan
2 tablespoons grated
pecorino
115g goat cheese
Arugula Pesto Chill 1½ cups olive oil in the freezer
for 20 minutes. In a blender or a food processor, puree
2 garlic cloves and olive oil on low, then slowly add in
4 cups greens (1 part basil, 2 parts parsley, and 4 parts
LEEK AND
CUCUMBER
SOUP
Created by VICTORIA
BLAMEY, executive
chef at Chumley’s
in New York City
Serves: 4
Active time: 30 minutes
Total time: 45 minutes
1 tablespoon olive oil
1 large sweet onion,
chopped
2 large leeks, white
and light-green parts
only, rinsed well and
sliced
3 large potatoes, peeled
and diced
4 green serrano peppers,
thinly sliced
1 inch ginger, grated
1 pinch red chili flakes
1 tablespoon chopped
parsley, plus more for
garnish
2 tablespoons scallions
½ avocado, thinly sliced
Salt
Pepper
Olive oil
Zest from ½ lemon,
for garnish
½ cup arugula,
for garnish
1. Preheat the oven to
270°C. Heat a cast-iron
pan or a pizza stone in the
oven for at least
30 minutes.
2. Stretch dough into a
12-inch circle and place on
parchment sprinkled with
semolina flour. Spoon
Alfredo sauce and pesto
into the center of the pizza.
Spread to dough edges.
3. Add Parmesan, pecorino,
goat cheese, chili flakes,
parsley, and scallions. Bake
until crispy, 9 to 12 minutes.
4. Remove pizza from oven.
Add sliced avocado and
2 garlic cloves
4 cups vegetable broth
1 cup Greek yogurt
2 cups cilantro,
chopped
¼ cup Thai basil, plus
more for garnish
¼ cup mint
2 tablespoons fish
sauce, or to taste
Juice of 1 lime,
or to taste
1 teaspoon sugar,
or to taste
1 thinly sliced small
red onion
1. In a heavy-bottomed
pan or a Dutch oven over
medium-high heat, heat
the olive oil. Sauté the
sweet onion until it’s
translucent, about
2 minutes. Then add the
leeks and continue to
sauté until soft, about
4 minutes more.
season with salt, pepper,
and a drizzle of olive oil.
Garnish with lemon zest,
arugula, and parsley.
Nutrition facts per
serving:
*
250 calories,
11 g fat (4.1 g saturated),
28 g carbs, 9 g protein,
2 g fiber, 467 mg sodium
arugula). Slowly increase speed, pureeing until smooth.
Whisk in 1 tablespoon salt, ¼ cup lemon juice, and
5 tablespoons grated Parmesan. Adjust seasoning to
taste. Makes 3 cups.
2. Add the potatoes to the
pan. Stir in the peppers,
ginger, and garlic and cook
for 2 to 3 minutes. Add the
broth and bring to a boil.
3. Lower heat and simmer
until the potatoes are
tender, about 30 minutes.
Remove from heat and
add the yogurt, 1¾ cups
cilantro, the Thai basil,
and the mint. Using an
immersion blender (or a
regular blender, working in
batches), puree the soup
until smooth.
4. Add fish sauce, lime
juice, and sugar, adjusting
to taste. Divide among
bowls and garnish with
remaining ¼ cup cilantro,
red onion, and Thai basil.
Nutrition facts per
serving:
*
307 calories,
7 g fat (2.6 g saturated),
53 g carbs, 12 g protein,
6 g fiber, 1,412 mg sodium
SWEET &
FRAGRANT
THYME
MUFFINS
Created by AIMEE
OLEXY, chef/co-owner
of Talula’s Garden in
Philadelphia
Makes: 12
Active time:
10 minutes
Total time:
30 minutes
2¼ cups allpurpose
flour
¾ cup sugar
1 tablespoon baking
powder
1¼ teaspoons salt
½ cup melted butter
½ cup vanilla
Greek yogurt
3 large eggs
1¼ cups milk
1¼ teaspoons
orange zest
11⁄3 cups dark
chocolate chips
1¼ teaspoons fresh
thyme
1. .
Preheat the oven to
177°C. In a medium bowl,
whisk together the flour,
sugar, baking powder,
and salt. In a large bowl,
whisk together the
butter, yogurt, eggs,
milk, and zest.
2. .
Add the wet mixture
to the dry and stir until
mostly combined (about
90 percent). Fold in the
chocolate chips and
thyme leaves.
3. .
Divide the batter
among 12 muffin cups
and bake until a
toothpick tester comes
out clean, about
20 minutes.
Nutrition facts per
*
serving: 369 calories,
18 g fat (11.1 g saturated),
49 g carbs, 7 g protein,
2 g fiber, 469 mg sodium
SHAPE.COM.MY JUNE 2017 55

live healthy
Take it
outside
Being in nature
can slash stress,
rev energy, and
strengthen your
health in ways
doctors never
imagined. Here’s
how to score all
the perks that
going alfresco
has to offer.
YBy CARLY GRAF
You know from experience that
Yspending time outdoors makes you
Yfeel great. In fact, communing with
Ynature has been proved to lower
Ystress, rally your energy, upgrade
Yyour mood, and improve your
Yblood pressure and heart rate. Now
Yresearchers are discovering that
Ynature accomplishes all this good
Ywork in a surprising way: by making
Yyour immune system healthier.
YWhen you’re indoors, they explain,
Yyou have to tune out a dozen
Ydistractions (other people talking,
Yyour phone, the TV) to focus on
Ywhat you’re doing, and that mental
Ydiscipline requires a huge amount
Yof effort. When you’re around
greenery, your mind is free to drift
at will. That means your body has
more power to invest in important
functions like strengthening your
immunity, according to a review
in Frontiers in Psychology. “Nature
flips your system’s switch from
56 JUNE 2017 SHAPE.COM.MY

Natural Healing
fight-or-flight mode
to rest-and-digest
mode,” says Ming Kuo,
Ph.D., director of the
Landscape and Human
Health Laboratory at
the University of Illinois
at Urbana-Champaign.
“When you’re relaxed, the
body has an opportunity
to recover.” Mentally, you
have a chance to let go
of the tension that’s been
building, boosting your
mood and energy.
The effects of nature
are so powerful that some
doctors, such as Nooshin
Razani, M.D., a doctor
at UCSF Benioff Children’s
Hospital Oakland, are
prescribing time outdoors
for patients. “We’re
developing protocols that
blend nature interventions
with medical practice,” she
says.
Obviously, you know
how to go outside, but the
experts say there’s more to
reaping the benefits than
that. Here, they explain.
A quick fix is all you need to improve your ability to focus,
according to researchers from the University of Michigan
and the University of Chicago. Any area with trees or
greenery will do the trick, so take a walk through a park or
spend some time in your backyard. If you step outside in
the morning, you’ll amplify the perks even more: Morning
light has been shown to reset your body clock, which
stabilizes your energy levels, revs your metabolism, and
starts your day on a Zen note.
Give it at least
10 minutes
Let your
workout
break free
Zone in
Bring the
green to you
Put a picture of a gorgeous landscape above your desk. When you can’t go outside,
simply gazing at that scenery will calm your mind and help you concentrate, according
to a study in the journal Psychological Science. While you’re at it, get a plant or
two: People performed better on a mentally draining task when there were plants in
the room, research in the Journal of Environmental Psychology found. That’s because
looking at plants gives you a mini version of the mental refresh that nature provides.
People who exercise
outdoors tend to enjoy it
more and go longer than
those who stick to the gym,
research shows. Besides
the obvious uplift of being
in prettier surroundings, it’s
possible that the dose of
vitamin D and reduction in
cortisol, a stress hormone,
factor in, experts say.
You’ll also be more
motivated to exercise,
a study in Scientific Reports
found. People who visited
green spaces at least once
a week for about 30 minutes
worked out more often than
people who spent less time
outside .
“Focusing on the parts of your
surroundings that you might
ordinarily miss multiplies the
restorative perks of being
outside,” says Nina Smiley,
Ph.D., the director of
mindfulness programming
at Mohonk Mountain House
in New York. Immersing
yourself in nature grounds
you in the present moment,
which reinforces the mental
benefits nature offers. Next
time you’re outdoors, listen
to the sound leaves make
when wind moves through
them, or examine the pattern
of bark on a nearby tree. →
Allergy-proof
your outdoor time
Three new science-backed
ways to stop sneezing
and sniffling, even during
peak pollen season.
GO BUGGY.
Take a probiotic daily, says
Leo Galland, M.D., author of
The Allergy Solution. These
healthy bugs have been
proved to make you more
resistant to allergens within
about three weeks.
CHILL OUT.
Take a cold shower before
you head outside, Dr. Galland
says. “This stimulates the
sympathetic nervous system
to combat allergy symptoms.”
It lasts for only four to six
hours, so plan accordingly.
BREATHE EASIER.
Get relief from any nose- or
eye-related allergy
symptoms you already have,
and prevent new ones from
cropping up with a nasal
spray, like the new Flonase
Sensimist ($16, cvs.com).
SHAPE.COM.MY JUNE 2017 57

Natural Healing
Your body on nature
Here’s what happens after being outside for…
5min.
10 min.
min.
min.
min.
If you’re exercising,
your self-esteem and
mood start to rise,
Environmental Science &
Technology reports.
20
Your energy and
vitality levels skyrocket,
researchers at the
University of Rochester say.
90
“Blood flow to your
subgenual prefrontal
cortex—an area of the brain
involved in negative
thoughts—is reduced,” says
Greg Bratman, a research
fellow at Stanford
University’s Center for
Conservation Biology.
Your ability to focus
improves, a study from
the University of Michigan
and the University
of Chicago found.
30
Your happiness
increases, any symptoms
of depression ebb, and
blood pressure falls,
according to research in
Scientific Reports.
3days
Your natural killer
cells, which are critical
to the immune system,
become stronger, a
study in Environmental
Health and Preventive
Medicine found.
58 JUNE 2017 SHAPE.COM.MY

Be proud of your shape
For singer and songwriter Demi Lovato, “Confident”
isn’t just a hit song; it’s a rallying cry. She has built a rocksolid
body image by kicking butt with jujitsu, fueling up
like a Ferrari, and showing her curves lots of love.
“I’M MUCH
STRONGER
THAN I’VE
EVER BEEN.
I made the decision
a couple
of years ago to
work out and
eat healthy—not
because I wanted
to lose weight but
to feel good. Now
I’m taking care
of myself, and it’s
changed my life.”
“I KICK
BUTT ALL
THE TIME.
I love boxing and
MMA, especially
jujitsu. I get
really excited
about being able
to push myself
farther than
I ever have before.
Those moments
teach you to
appreciate and be
grateful for your
body and what
it can do.”
“I’M IN
CONTROL OF
WHAT I EAT.
I have three meals
and two snacks
a day, mainly lean
protein and vegetables.
Someone
once said to me,
‘You’d never put
diesel fuel in
a Ferrari.’ That
really stuck with
me. You have to
respect yourself
and treat your
body like it’s
a Ferrari.”
“NO ONE HAS
A PERFECT
SHAPE. I don’t
have a thigh gap,
and I’m not afraid
to show that. As
women, we have
to stop looking
in the mirror and
judging ourselves.”
“GET NAKED
AND SHOW
YOURSELF
SOME LOVE.
I’m most body
confident when
I’m standing in the
shower, sticking
out my stomach.
Why? I know I’m
healthy, and
I feel beautiful.”
SHAPE.COM.MY JUNE 2017 59

Trend Report
more
Nope, it’s not the
stuff you inhale at
the dentist’s office
(that’s nitrous oxide).
Nitric oxide (NO) is
produced d in your body,
and it has far-reaching
perks. Your immune
cells release it to kill
infectious bacteria.
It also keeps your
mitochondria, which
supply you with energy,
running smoothly and
dilates your blood
vessels, reducing
blood pressure and
improving circulation.
But NO’s biggest
benefits are reserved
for your muscles.
“Several recent studies
have revealed that
the gas makes your
muscles more efficient,
and as a result they
require less oxygen
to work out at higher
intensities,” says
Andrew Jones, Ph.D.,
a professor of applied
physiology at the
University of Exeter in
England. That means
it’s easier for you to
push yourself harder.
Unfortunately, your
levels of this beneficial
gas start to dip as
60 JUNE 2017 SHAPE.COM.MY
energyJones says a cup of
There’s a secret source of power
within you—tap it, and you’ll
feel stronger, go farther, even
live longer. That wonder fuel is
called nitric oxide, and though
your body makes it naturally,
chances are you need more.
Here’s how to stay fired up.
early as age 25. But it’s
so essential to good
health that Jones
says everyone would
benefit from upping
their supply, including
fit women. These
three science-backed
strategies will help
you fill your tank.
Kick it higher
with cardio
“When you work out,
your heart pumps
harder. The additional
pressure on the
arterial wall triggers
the production of
NO, which then helps
the blood vessels
dilate to allow for the
increased circulation,”
says James Rippe,
M.D., a preventive
cardiologist and
fitness expert and the
founder of the Rippe
Lifestyle Institute,
a health research
organization. The
best exercise for NO
production is cardio,
because it really revs
your heart rate and
blood flow, he says.
Your levels of the gas
will start to climb after
a single 30-minute
session, but if you
continue to get your
heart pumping three
or more times a week,
your body will produce
more NO every day.
By MIREL KETCHIFF
Get juiced
While exercising
increases your overall
stores of NO, you
can get a quick jolt
of it to help fuel your
next workout by
downing a glass of
beet juice. The drink
is loaded with nitrate,
a compound the body
breaks down to form
NO. In a recent study,
cyclists who drank
five to nine ounces
of beet juice two and
a half hours before
a workout were able to
increase the time they
spent pedaling by as
much as 14 percent.
Not a fan of beets?
spinach also has
enough nitrate to give
you an edge.
Step into
the light
Spending time
outdoors will rev
up your NO. People
who were exposed
to UVA rays for
20 minutes found
that their NO levels
rose and their blood
pressure dropped, the
Journal of Investigative
Dermatology reports.
The study authors
say the skin has its
own stores of NO and
that UVA rays unlock
them, releasing the
molecules into your
bloodstream. But
this is the same type
of UV light that’s
responsible for skin
aging, wrinkles, and
cancer, so always
put on SPF before
heading out. It will
reduce UVA exposure
and may mean you
produce slightly less
NO, but experts say
that you’ll likely still
get enough to reap
the health benefits.

Movers & Shapers
or a rainforest trail run at Kiara Park
or Bukit Gasing, catching up on global
affairs while sipping coffee at my
balcony before meeting up with friends
for brunch, visiting a photography
exhibition in the afternoon followed by
a home-cooked meal with my partner,
then finishing up the night grooving
along to a local folk or indie band.”
Fresh skin secret?
“Sweating! More than any skin care
product or regime, sweating actually
clears up my pores and creates
a healthy glow. It’s also great for cell
regeneration too.”
Your favourite workout?
“I love Power yoga. As a Power
Vinyasa internationally certified
teacher, I love a high-intensity cardio
and a dynamic yoga practice with funky
music (think of a yoga rave).”
Amy Zheng tells us
how to snack right
By SOPHIA IVY JO
The Amazin’ Graze healthy snack and
breakfast delivery came to fruition
when the business partners found
each other at the right time. “After
quitting my previous job in 2005,
I met Ching who was passionate
about food and healthy living as well,”
says Amazin’ Graze co-founder and
CEO, Amy Zheng. The duo began
experimenting with various traditional
Asian ingredients such as gula melaka,
pandan and curry spices. “From
there, we discovered that wonderful
things can happen when you combine
nutritional science with awesome
Asian flavours,” she adds. In just
18 months, Amazin’ Graze expanded its
business to Singapore and Hong Kong -
with online and physical stores.
Your moment of healthy revelation?
“It was when I started baking my own
cakes. I was shocked at just how much
sugar and butter go into a standard
cake. Even a banana bread is not as
healthy as I thought it was! Since then,
I’ve learned to use healthier substitutes
such as olive oil and non-refined sugar
like honey and maple syrup but the
experience definitely made me more
conscious about what goes into our
daily food and snacks.”
What’s your perfect day like?
“Starting the day with a yoga practice
Your fitness philosophy?
“No empty calories! If I were to eat
something, it should be contributing
good nutritional value to my body
and enable me to live an active and
purposeful life. I’m also believe in
a well-balanced diet and wish that
there was less sensationalism around
fad diets.”
What’s in store for Amazin’ Graze in the
upcoming month?
“We are celebrating tradition with
a modern twist for Ramadan by
integrating traditional foods and
flavours such as kaya, pandan, rendang,
pulut hitam and bandung into our
Raya specials this year. In addition,
we are going to tell interesting stories
about these traditional foods and
flavours as part of our mission to
celebrate our Asian heritage.
What do you like best about your shape?
“I like my legs. Growing up, I used to be
teased about having muscular thighs
and calves. My shape was unfitting
with the beauty standard in the
Asian culture which celebrates thin
and dainty legs. I’m now much more
comfortable and proud of my shape
and am glad that I have muscles and
definition in my legs.”
SHAPE.COM.MY JUNE 2017 61

CELEBRITY FITNESS SPECIAL
8 reasons why
women should
lift weights!
Don’t worry about getting bulky.
According to the Women’s Heart
Foundation, high levels of estrogen
make it very difficult for women to
become overly muscular. When
women lift, the changes to their
muscles are generally related to
muscle-tone, strength, and
endurance rather than size. The result
is just a firmer and shapely you. Here
are more reasons why you should
pick up those weights today.
1. Effective Fat Loss
Although cardio burns more calories
than strength-training during a
30-minute sweat session, lifting
weights burns more overall. When
contrasted head-to-head against
cardiovascular exercises, resistance
training comes out top when it comes
to more calorie burn. The huge
advantage to weight training is your
body’s ability to burn fat during and
after exercise.
2. More Muscle, More Calorie
Expenditure
Vigorous weight training boosts your
metabolic rate throughout the day,
which in turn makes you more efficient
at burning body fat when you’re resting.
As you increase strength and lean
muscle mass, your body uses calories
more efficiently. Daily muscle
contractions from a simple blink to
a heavy squat contribute to how many
calories you burn in a given day. Sitting
burns fewer calories than standing;
standing burns fewer than walking, and
walking burns fewer than strength
training.
3. Shape Up
As you build muscle; your body begins
to take a nice shape. Though endurance
exercise can help you lose weight, that
weight loss comes in the form of both
fat and muscle tissue. If you’re losing
both fat and muscle, you can lose those
lovely curves as well. Strength training
can help create and sustain them.
4. Quality Sleep
Weightlifting greatly improves sleep
quality. This means you can fall asleep
faster, sleep deeper, and wake less
often during the night.
5. Increased Energy
Weight training improves your
psychological well-being and
enhances your sense of vitality. Rather
than reaching for that early afternoon
cup of coffee, grab a barbell and train
away!
6. Heart Health
Pumping iron can reduce your risk of
heart disease and it is an approved
form of exercise for those at risk from
the American Heart Association.
A study in the Journal of Strength and
Conditioning found that those who lift
weights are less likely to have heart
disease risk factors such as a large
waist circumference, high triglycerides,
elevated blood pressure, and elevated
glucose levels.
7. Bone Health
Osteoporosis is becoming more
common among women which can also
be attributed to physical inactivity and
lack of load-bearing exercises.
Resistance training is an excellent way
to combat loss of bone mass, and it
decreases the risk of osteoporosis too.
8. Stress Relief
Exercise in general is a great way to
manage stress. Researchers have
consistently found that those who do
regular strength-training manage
stress better and experience fewer
adverse reactions to stressful
situations as those who do not
exercise. Additionally, resistancetraining
studies on older adults show
that moderate intensity weightlifting
improves memory and cognitive
function. Next time you need to blow
off some steam, hit the weights.
Get started today at Celebrity Fitness. We
have hundreds of qualified trainers who
can show you how. If you want a more
personalised workout and understand
your body better, check out our training
programmes like Fitness and Weight Loss.
This twice-a-week training plan with
resistance workout has been proven to be
the fastest way to lose unwanted pounds
and to improve muscle tone and firmness.
62 JUNE 2017 SHAPE.COM.MY

The Diet
Dilemma
Plenty of eating plans and
diets – but what’s actually
good for you? We spoke to
the experts to learn more
about the trending diets and
local dishes which can keep
you happy and satisfied!
BY BATRISYIA JAY

Do weight-loss
diets work?
They generally have the same goal;
to help you lose weight and achieve
specific health goals. But are they
any good? We spoke to Malaysian
Wellness Society president and Pantai
Medical Centre consultant physician
and geriatrician Dr Rajban Singh about
some diet trends. Here’s what he says.
BY BATRISYIA JAY

Sources: www.nhs.uk , health.usnews.com , www.bbcgoodfood.com, www.draxe.com , www.health.com
Dukan Diet
This diet is created by French general
practitioner Dr Pierre Dukan, who
specialises in weight management. It
is a high-protein, low-carbohydrate
weight-loss diet for rapid weight loss
without hunger. The diet starts with
a calculation of your ‘true’ weight
based on your age, weight loss history
and other factors. The first phase - the
Attack phase, runs for a week where
you eat unlimited lean protein plus
one and a half tablespoons
of oat bran per day. In the second
phase – the Cruise phase, you will
alternate between lean protein,
and lean protein and non-starchy
vegetables including two tablespoons
of oat bran per day. In the third phase
- the Consolidation phase, you’re
entitled to unlimited lean protein and
vegetables, carbohydrates and fats,
one day of lean protein per week,
and two and a half tablespoons of
oat bran per day. You do this for five
days for every pound lost in phases
one and two. The last phase known
as Stabilisation is much like the third
phase but isn’t as strict. Oat bran is
increased to three tablespoons per
day now. How long you stay in each
phase depends on how much weight
you need to lose to reach your ‘true’
weight.
Doctor’s note:
Do it for the long term and it will
affect your body negatively says Dr
Rajban. “The moment you break the
cycle, your body goes into acidosis
where there’s an increased acidity in
the blood and other body tissue,”
he says. Side effects such as bad
breath, dry mouth, tiredness,
dizziness, insomnia and nausea are
often reported due to carbohydrate
absence. The lack of wholegrain, fruit
and vegetables in the early stages of
the diet will also lead to problems such
as constipation. Dr Rajban
encourages a healthier version of the
diet instead. “Taking lots of protein
with low carbohydrates is fine, but
also include plenty of lean meats and
raw vegetables while avoiding starchy
proteins like potatoes and avocados,”
says Dr Rajban.
Paleo Diet
Also known as the Caveman diet,
this palaeolithic diet is made up of
food that can only be hunted, fished
or gathered. That means you’re only
allowed to have meat, seafood, eggs,
nuts, seeds, fruits, vegetables, herbs
and spices. Cereal, grains, wheat, dairy,
refined sugar, potatoes and salt – as
well as anything processed – are strictly
off the menu. It is generally seen as
a low-carbohydrate, high-protein diet,
with some variations on carbohydrate
and meat intake. It also claims to be
a long-term healthy eating plan that
can help you lose weight tremendously
while reducing your risk of diabetes,
heart disease, cancer and other health
problems. A study by the Department
of Food and Nutrition, Umea University,
Sweden, found similar weight loss
between participants on a Paleo diet
and those who had been on a low-fat
diet for two years.
Doctor’s note:
Dr Rajban says that you’ll be missing
out on nutrients on this diet as you
cut out certain foods. “Grains such
as legumes provide your body with
protein, fibre, iron, B Vitamins,
magnesium and potassium. You’ll be
missing out on many rich resources
by eliminating them from your diet,
says Dr Rajban. Some versions of the
diet also ban dairy and wholegrain
products, both of which are important
in forming a healthy, balanced diet. The
diet is also not advisable for vegans as
it’s impossible to follow without eating
meat, seafood or eggs. In a study
by the University of Gothenburg in
Sweden, participants who went on this
diet were found to have higher levels
of triglycerides, a type of fat linked
to heart disease. A small study in
the journal Diabetologia found
that the diet improved blood
sugar over 12 weeks compared to
a Mediterranean one that allowed
grains, low-fat dairy and oils. It’s hard
to say whether researchers would
come to the same results in a larger
study.However, since the diet cuts out
processed foods, it has a huge impact
on one’s eating plan and health.
SHAPE.COM.MY JUNE 2017 65

“Anything that helps
you reduce weight,
such as healthy
eating, eventually
reduces your
overall health risks”
5:2 Diet
Dieters are recommended to
consume a ‘normal’ number of
calories five days a week and for
two, non-consecutive days, eat
just 25% of their usual calorie total -
500 calories for women and 600 for
men. Aside from losing weight,
a study from the Department of
Nutritional Sciences and Toxicology,
University of California at Berkeley,
says that the 5:2 diet improves
lifespan and brain function, and
protects the body against conditions
such as the Alzheimer’s disease
and dementia. The logic is that
sticking to a regimen for just two
days a week (instead of seven days)
will make it easier for you to follow
the programme for successful
weight loss. Two days a week on
a restricted diet leads to body fat
reduction, a decrease in insulin
resistance and other chronic
diseases. However, healthy meals
and frequent exercises still apply on
the non-restricted days.
Doctor’s note:
The British Dietetic Association
(BDA) says that skipping meals
could make you dizzy, irritable,
cause headaches and distrupt
concentration - affecting your work
and other daily tasks. To counter
that, Dr Rajban advises dieters to
opt for a healthy daily meal plan with
occasional cheat days instead. “Go
on diets but once a week have a slab
of cheese cake or a hot cocoa,” he
says. “Note that anything that helps
you to reduce weight, such as healthy
eating, eventually reduces your
overall health risks.”
Alkaline Diet
High acidity levels in the body are known to lead to conditions like arthritis,
osteoporosis, tiredness, and even kidney and liver disorders. The alkaline diet
was originally developed to help prevent kidney stones and urine infections by
adjusting the acidity levels in the urine. Today, it is tweaked to help balance the
acid produced by our body from modern diets. Excess acid in the body is turned
into fat, which in turn leads to weight gain. Acid-producing foods such as meat,
wheat and other grains, refined sugar, dairy products, caffeine, alcohol and
processed foods are cut off in favour of alkalising foods, which will reduce the
body’s acidity levels. This means consuming plenty of fruits and vegetables. As
a result of that, plus the decrease in sugar intake, alcohol and processed foods,
dieters will undergo tremendous weight loss through this programme.
Doctor’s note:
A 2012 review published in the Journal of Environmental Health found
that balancing your body’s pH through an alkaline diet can be helpful in reducing
morbidity and mortality from numerous chronic diseases and ailments — such as
hypertension, diabetes, arthritis, Vitamin D deficiency and low bone density.
Dr Rajban says that when you cut out dairy products, you must find other calcium
substitutes. Cutting out an entire food group is never a good idea. “Your body
regulates acid by itself, regardless of your diet,” he explains. His thought is that
instead of going on an alkaline diet, monitor your acidity intake by watching what
you eat. “Vegetables and fruits are alkalising foods, while protein is acidic. Know
what you’re consuming and have them in moderation - it’s key to any healthy
diet,” he says.
66 JUNE 2017 SHAPE.COM.MY

Whole 30 Diet
The Whole 30 diet follows a strict
30-day programme with absolutely
no sugar, (including artificial sugars),
alcohol, and grains including quinoa,
legumes and dairy products. It aims
to change your relationship with
food, especially inflammatory food
such as fried food and dairy. And
it doesn’t believe in cheat days –
one accidental cheat sends you
right back to day one in order for
the body to completely heal from
inflammatory foods. You don’t have
to worry about counting calories,
and weighing or measuring yourself
when you’re on this diet. The plan
aims to bring participants’ attention
to the benefits of healthy eating
outside of weight loss. The Whole
30 diet teaches you to eat only when
you’re truly hungry, and it doesn’t
recommend snacking either. To
make each meal bigger, add a little
protein and fat –only if you’re truly
hungry, of course. If you’re doing
high-intensity exercises, you’re
encouraged to add a snack like
a hard-boiled egg and a handful
of nuts 15 to 75 minutes before
a workout. A bonus post-workout
meal such as a small grilled chicken
breast and half of a baked sweet
potato, 15 to 30 minutes after
exercise, is also advisable.
Doctor’s note:
If you’re someone who’s always out and about, you’ll need to learn to create
a method that works out for you if you want to succeed in programme. This means
shopping for grocery, planning out your meals to avoid any banned food groups,
or even method of preparation. Why? Because one accidental cheat sends you
right back to day one! As a few food groups are banned in this programme, you
might be missing out on essential nutrients your body needs. “Complex grains
such as beans, oatmeal, lentils, potato and even pasta are good for the body as
they promote healthy intestine and colon. Taking them out means that your body
is absorbing less nutrients,” says Dr Rajban.
“Beans, oatmeal,
lentils, potato
and pasta are
good for you as
they promote
healthy intestine
and colon”

Dash Diet
DASH - Dietary Approaches to Stop Hypertension, is a diet for those who are
aiming to prevent or treat hypertension and reduce their risks of heart disease.
The low sodium diet was created after researchers noticed that high blood
pressure was less common in those who followed a plant-based diet compared
to meat eaters. It focuses on fruits, vegetables, whole grains and lean meats.
The programme recommends eating no more than one teaspoon of sodium
per day, while the lower-salt version recommends no more than ¾ teaspoon of
sodium per day. As the diet recommends plenty of fibre intake, it’s advisable to
gradually add high-fibre foods to your diet to avoid bloating and discomfort.
Doctor’s note:
Some people may be troubled by the fact that it does not outline a specific
weight-loss plan. “It is not designed for weight loss, per se, but it offers different
number of servings for the food groups for different calorie levels, so you
could follow a weight-loss diet with this plan,” says Nancy L. Cohen, PhD, RD,
professor and nutrition department head at the University of Massachusetts
in Amherst. As it focuses more on healthy eating rather than weight loss, the
DASH diet is ideal for a healthy meal plan. “The diet teaches you to eat lots of
greens, legumes, and white meats while reducing your intake of red meats and
other acidic food groups. These are the basic guidelines to a healthy daily meal
programme,” says Dr Rajban, adding that the programme is something that
can be carried out for a long period due to its healthy practices.
Read our review on the 21 Days To A Better Body programme by PurelyB on www.shape.com.my
68 JUNE 2017 SHAPE.COM.MY

“What happened to my
body when I cut...”
The SHAPE team went without dairy, sugar, gluten and
fried food for 10 days. Here’s what we experienced.
Dairy
“Blame it on Khloe Kardashian. She’s
the one who said that giving up dairy
helped her lose a huge amount of
weight. So we had to check this out,
right? I hung my head in submission
and volunteered to sacrifice milk,
butter, yoghurt and cheese (being
a drama queen here). Let me start
by describing what my dairy intake is
actually like normally: a splash of full
cream whole milk in my first cup of
coffee (none in any cups I have after),
once slice of whole wheat bread
with a generous slathering of butter
once a week, about two to three
tablespoons of full-fat Greek yogurt
a week, and I eat real, unprocessed
cheese about once every two weeks,
max. So I didn’t think this challenge
would be too difficult for me. And,
I wasn’t actually trying to lose weight
by cutting dairy for 10 days. It was just
to see how I’d feel and hopefully be
able to tell whether this is something
to pursue. On Day 1, I did well - had my
morning joe without milk and sugar.
I’ve been on a no-(or very low-) refined
sugar diet for more than a year now,
so that wasn’t hard. I didn’t eat bread
that day, and I didn’t have any yoghurt
or cheese in the fridge. The next day,
I had breakfast at a hotel, and had
picked up a whole wheat roll from the
buffet and, forgetting the challenge,
put a dollop of butter on a small piece
and popped it into my mouth. As
I chewed, I remembered. I rolled my
eyes and moved the butter away. After
that incident, I didn’t have anymore
mishaps or dairy cravings. But I did
start wanting something I’d given up
for a long time - dessert. And sweets,
and sweetened coffee and tea, fruit
juice and 4pm kueh. This need for
sweet stuff was strange. I never really
had a sweet tooth before so when
I quit refined sugar, I didn’t feel a great
loss. Why do I crave for them now?
And I indulged in it. I didn’t have much,
but it was way more than I’m used to.
This led to bloating and puffiness, and
a lack of energy – all those things that
I stopped feeling when I quit sugar
months ago. I decided to investigate.
I didn’t realise that lactose is a form
of sugar. Yes, even unprocessed
milk contains a form of sugar. And
that natural sugar was all the sugar
I needed, and I had been getting it in
my milk. Or the one fruit a day I have.
By quitting milk, I starved my body of
it, and I started craving it, and I got it
from the bad sources, like ... desserts!
By Day 10, panicked at the thought
that I would develop an addiction
to the bad sweet stuff, I went back
to dairy. On the morning of Day 10,
I added a customary splash of milk to
my coffee. Then I thought to myself,
and I’m just wildly speculating here,
that Khloe Kardashian probably lost
weight by quitting dairy because in
her American food culture, they eat
so much of it. It’s such a huge part of
their diet that when you cut it out, of
course it’s going to make a dent. And
my body probably reacts differently
to dairy. And because I eat reasonable
amounts of it, it doesn’t help me lose
weight or feel better. It just makes me
want sugar, which is infinitely worse.” –
Seema Viswanathan, editor-in-chief.
SHAPE.COM.MY JUNE 2017 69

Gluten
“When I made a promise to quit
gluten for 10 days, I had no idea of the
vigilance required of me to ensure
that my meals are gluten-free.
Going gluten-free was long overdue
for me as I was told by my doctor
that it would help with my eczema
(a medical condition that causes
skin inflammation or irritation). But
for someone who is dependent
on gluten (croissants and I are
practically inseparable), it’s really
a hard decision to stick by, which
was why I’ve been putting it off my
list for so long. I usually begin my
day with breakfast consisting of
cereals or sandwiches, with a tall
glass of full cream milk. On Day 1 of
my gluten-free diet, I was baffled
by the amount of food I can’t go to
for this period of ‘abstinence’. So
after gawking at my much-loved
wholegrain cereal for about
10 minutes, I whipped up a quick fruit
salad. Although it’s filling, I was not
satiated. Lunch and dinner proved to
be better as rice wasn’t an issue. My
fruity breakfast meal continued on the
next day, and I was beginning to feel
hopeful that I’ll get through with this in
no time. However, on Day 6 onwards,
I was getting headaches. Unsure if it
was due to my diet or the constant
change in weather, I did a little
research. Surprisingly enough, it was
due to my gluten-free diet.Cutting
out gluten causes minor migraine
episodes - it’s one of the symptoms of
gluten withdrawal. Not having enough
to eat during the course of the day was
also one of the instigators. So I ended
up strolling down the ‘gluten-free’
aisle in a nearby grocery store, hunting
for snacks –gluten free of course –for
the office stash. I was pleasantly
surprised to find that our local grocery
stores are pretty well-stocked with
gluten-free food. In the process,
I discovered a keeper! This gluten-free
rice-cracker just happened to be the
best I’ve had in a long time. Come
Day 8, I noticed that apart from the
receding headaches, my body was
feeling good with some pleasant
changes –my digestion was better,
I felt less bloated, and my energy level
shot up. A few days after completing
my gluten-free crusade, I find myself
still continuing with the diet (though
not as strict as when I got on it) as
I want to experience the extra energy
and clear mind on a regular basis.
– Batrisyia Jay, editorial assitant.
70 JUNE 2017 SHAPE.COM.MY

Sugar
“I guess I’ve never truly been sugar-free even when I had professed to have done
so. My diet has always been quite clean – I don’t take white or brown sugar in my
drinks and food. I don’t do carbonated drinks, processed or sweetened products.
And I’ve prided myself in that without giving much thought about my staple
sweeteners such as honey and agave nectar that I use in place of raw sugar to give
balance to some of the dishes I enjoy. And what about the carbohydrates?! Yes,
those rice, bread and noodle dishes that I don’t do much to avoid when I meet the
family over weekends. Well, those may not matter in the grand scheme of things,
but let’s face it – they’re sugar too and they’re far more delicious and addictive
than the sugar crystals that I avoid. So, that was my challenge right there! The first
three days of quitting sugar were alright. I ate proteins and had my greens with
some low glycemic fruits as snacks. I also included plenty of free-range eggs in
my diet to keep me off of the sugar craving. They kept me full and satiated, and
I wasn’t thinking much about stealing a bite from that brownie my husband was
indulging in. My body also began to feel a little lighter and less bloated, which was
great. But soon, things began to take a downward d spiral. My mind was going crazy
when the ‘withdrawal syndrome’ began to kick k in! No matter what I ate, there was
no satisfaction, and I also felt like I haven’t eaten the ‘right’ food after every meal.
Mid noon headaches h and moodiness, accompanied by a savage desire to rip up
a bag of coconut buns (and I don’t even like those!). I couldn’t focus on anything
for long and that was really getting to me. Day 6 onwards, I felt weak although I’ve
been eating well, and of course I did - I’ve been pumping my body with fructose
without even realising it for a long time and now, the withdrawal was real. At
Day 10, I was still trying to wean myself off of sugar. The symptoms persisted but
I suppose it will take much longer to teach my mind to function without all that
sugar. On the bright side, there was some weight loss – 1kg, which h put a smile
on my face. I suppose I have to do this longer if I really intend to be sugar-free,
or at least, keep it the minimum, to reap the full health h benefit of this diet. ”
- Jay Jayaraj, deputy editor.
Fried food
“For someone who eats everything
with no restriction, avoiding fried
food was a challenge. It’s not about
not having it at all but it’s the tough
decision I had to make when selecting
my meal especially when I’m in a social
setting. Fast food restaurants are
everywhere, and I won’t deny that
they are the most convenient places
to grab lunch or dinner from when
you are super busy or tired. And then
there’s my apartment where there
are many hawker stalls along the
way, selling all kinds of food. At home,
I have a housemate who cooks a lot,
and of course, fried food is always on
the menu. So, it was incredibly hard to
say no to everything that’s fried. When
I put a stop to fast food restaurants
at the beginning of this challenge,
I began planning on what I should
eat later or the next day. For the first
few days, I didn’t feel like it was hard.
In fact, it was pretty easy to replace
fried food with something like a soup,
or anything steamed or grilled. I was
even willing to have steamed chicken
rice for the rest of the 10 days but I’m
glad I didn’t. On most days, I prepped
my own meals at home, shifting from
various soups and cooking without
frying my food. I didn’t have many
choices but was happy that they
tasted great. Honestly, in the 10 days
without fried food, I noticed how less
bloated I felt and how much more
satisfied I was with my lunch and
dinner. And of course, as someone
with sensitive skin, consuming too
much oily food reflected on the skin.
But after a 10-day break from fried
food, I had fewer breakouts which was
great!” – Sophia Ivy Jo, editorial
assistant.
SHAPE.COM.MY JUNE 2017 71

Healthy local flavours
With some tweaks, local dishes can be nutritional too. We
worked with dietitian Kong Woan Fei and chef Mohd Reduan
Mohtar from Columbia Asia Hospital for this delicious spread.
BY SOPHIA IVY JO
NASI ULAM
WITH
AYAM PERCIK
Serves 6
Dietician’s note: “Other
than the rice which is boiled
or steamed, everything else
is raw in this dish. Ayam
percik, on the other hand
is grilled or oven baked.
It’s considered healthy as
almost no cooking oil is used
to make and the flavours
are created with fresh and
natural spices and herbs
– it’s the herbs and the
other dry condiments that
make this dish absolutely
mouth-watering. When
paired with chicken, remove
skin from chicken thigh. For
those who want to control
sodium intake, a sprinkling
of salt after cooking
enhances the flavour with
less salt usage compared to
using it during cooking.”
Nasi Ulam:
6 cups white rice, cooked
30g long beans, thinly sliced
30g four-angled beans, thinly
sliced
30g lotus root, thinly sliced
Salt to taste
Ayam Percik:
6 pieces skinless chicken thigh
10gm garlic
20g red chili
10g fresh turmeric, blended
20g red onion
20g lemongrass
100g low fat milk
20g ginger root
Salt to taste
Sugar to taste
Side dish for ulam:
30gm string beans, sliced
30gm four-angled beans, sliced
30gm bean sprouts, thinly sliced
30 gm kesum leaves
30 gm lotus root, thinly sliced
Side dish:
30gm Japanese cucumber, sliced
60gm sweet pineapple, sliced
40gm vinegar
Salt and sugar to taste
1. Blend garlic, onion, lemongrass,
ginger, and red chili. On a pan with
a drizzle of oil, sauté till brown.
2. Marinate chicken with the
sautéed ingredients and leave
overnight.
2. Combine low fat milk and fresh
tumeric, salt and sugar to the
marinated chicken and grill.
3. Cook rice as per usual method.
4. Mix the long beans, four-angled
beans, and lotus root into the rice
and add salt to taste.
5. Mix the ingredients for the side
dish, and separately combine the
ulam ingredients to serve.
Nutrient analysis per serving:
*
427 kcal, 57g carb, 32g protein, 7g
fat, 706mg sodium
Photographs by Jay Jayaraj
72 JUNE 2017 SHAPE.COM.MY

HAINANESE
CHICKEN RICE
Serves 6
Dietian’s note: “Consider
substituting the standard
chicken rice to regular white
rice as the former contains too
much oil due to the butter used.
Choose only lean chicken parts
like chicken breast to reduce fat
consumption. Remove skin and
trim visible fat. Also control the
amount of soy sauce to reduce
sodium intake.”
Rice:
3 cups white rice
10g ginger, julienned
20g garlic, julienned
20g vegetable oil
Salt to taste
Chicken:
6 pieces chicken breast
350ml water
10g ginger, blended
10g garlic, blended
1 stick lemongrass
Salt and pepper to taste
3 side sauces :
Chili- 20g red chili, ½ tsp vinegar
(blended)
Ginger - 20g ginger sauce,
5gm corn oil (combined)
15gm soy sauce, 20g sauteed
red onion (combined)
Garnishing:
5g carrot, julienned
Spring onion, sliced
Parsley
1.Marinate chicken with blended ginger,
garlic, lemongrass, salt and pepper and
let sit for 10 - 15 minutes.
2.Boil chicken in 350ml water until
tender or for 25 - 35 minutes.
3 Sauté ginger, garlic (strain the oil) and
mix into rice, and cook rice with some of
the water from Step 2.. Save some of the
water for the accompanying soup as well.
4. Prepare the three sauces accordingly;
serve chicken and rice with the soup and
garnishing.
Nutrient analysis per serving:
*
407 kcal, 58g carb, 33 g protein, 5 g fat,
553 mg sodium
SHAPE.COM.MY JUNE 2017 73

IDLI AND
COCOUNT
CHUTNEY
Serves 6
Dietician’s note: “Idli is a source
of soluble fibre. For the coconut
chutney, control the amount
of coconut used as it contains
mostly saturated fat.”
Idli
140g whole, skinned urad dal
565g white rice
Salt to taste
Oil for the idli moulds
Water as needed to create the
right batter consistency
Chutney (serves 2)
100g roughly chopped fresh
coconut, 20g more
10g teaspoon grated ginger
6gm green chili, chopped
12g roasted yellow lentils
10g yoghurt
6g lemon juice
20ml water
Salt to taste
Nutrient analysis per serving (idli):
*
214 kcal, 48g carb, 4g protein,
0.5g fat, 158mg sodium, 2g fibre
For the Idli:
1. Wash the rice and urad dal. Soak
them separately in water for four to five
hours.
2.Drain the urad dal but keep the
water. Then, grind urad dal with some
of the reserved water till it forms a
smooth and thick batter with pancake
batter consistency.
3. Now, grind the rice with some water
to make a smooth batter as in Step 2..
Combine both batter in a large bowl,
add salt and mix well. Cover and let the
batter sit overnight. It should rise in
double size. Gently mix the batter.
Greese the idli mould and steam for
10 to 15 minutes.
For the chutney (serves 2):
1.Grind 100g chopped fresh
coconut in a food processor till it forms
a medium coarse paste, and put aside.
2. Blend green chili, roasted yellow
lentils, and ginger to a smooth paste.
3 Combine both paste in a blender. Add
20g of the chopped fresh coconut,
yoghurt and lemon juice, salt and water.
Blend till it forms a medium coarse
paste. Add more water to get desired
consistency of chutney and blend again.
WAN TAN
CHICKEN
SOUP
Serves 6
Dietician’s note: “When
the chicken stock is made
from scratch, it’s healthy.
However, mind the
seasoning as too much of
it increases the sodium
content.”
Filling:
Wan Tan skin, 36 medium
pieces
20g sengkuang, cubed
20g carrot, cubed
(leave skin aside)
20g Holland onion, cubed, leave
skin aside)
5g corn flour
5g wheat flour
1 egg
10g spring onion, thinly sliced
10g fried onion
500g chicken, minced
120ml water
Sesame oil to taste
Salt to taste
Garnishing:
10g red chili, finely chopped
10g ginger, finely chopped
1. Combine minced chicken,
carrot, sengkuang, Holland
onion, egg, spring onion, fried
onion, sesame oil, corn flour,
wheat flour and salt to make
the filling.
2. Using a teaspoon, scoop
filling onto Wan Tan skin and
wrap to create a bundle.
Repeat to finish filling.
3 For the soup, combine the
carrot and onion skin in a pot,
add 120ml of water and let it
boil . Drop the filled Wan Tan
into the pot and cook for
10 minutes. Serve hot with
garnishing.
Nutrient analysis per serving:
*
512 kcal, 63g carb, 33g
protein, 13g fat, 544mg sodium
74 JUNE 2017 SHAPE.COM.MY

TANGY RED
SNAPPER
SOUP WITH
LEMON RICE
Serves 6
Dietician’s note: “This dish
is good for those who want
to control their fat and
sugar intake. The lemon
rice is prepared without
the use of butter. Red
snapper is a great choice
as it is low in calorie and
contains Omega-3 oils for
cardiovascular health. There
is also no added sugar in this
recipe as the sweet flavour
comes naturally from the
red dates.”
Rice:
6 cups white rice, cooked
30g lemon zest
30g orange zest
Salt and white pepper to taste
Fish:
5-6 pieces of red snapper
5gm corn oil
300ml water
60gm fermented Chinese cabbage,
julienned
20gm shitake mushroom,
julienned
30g red dates, halved
30g lotus root, thinly sliced
1 stick lemongrass, finely
chopped
10g ginger, julienned
5g kaffir lime leaves
Side salad:
20g honey pineapple, julienned
20gm Japanese cucumber,
julienned
5g yellow raisin, julienned
5g black raisin, julienned
Garnishing:
5 gm mint leaves
5g coriander leaves
5g Thai basil leaves
1. Sauté shitake mushroom,
fermented cabbage, red dates,
lotus root, lemongrass, ginger
and kaffir lime leaves with the
corn oil.
2. Add water, let it come to a boil
before adding in the red
snapper.
3. Season the soup with lemon
and orange zest.
4. Garnish and serve with the
side salad (which is combined to
mix).
Nutrient analysis per serving:
*
396 kcal, 57g carb, 30g protein,
5g fat, 349mg sodium
SHAPE.COM.MY JUNE 2017 75

Positive
Vibes
Only
The winner of SHAPE Malaysia’s first ever Fit
Girl, Gillian Benjamin may be tough – she loves
kicking, punching and chasing, but the 32-year-old
fitness trainer and rugby player also has a smile
and personality that could disarm opponents if they
were careless. Here, she opens up about her love for
rugby and how she keeps positive in life.
By JAY JAYARAJ Photographs by EDMUND LEE Styling by JAYEN CHOW
Art Direction by KAREN HOO Make-up by YOUNGBLOOD Hair by JUNO KO

“I love
that I look
strong and
beautiful as
I lift weights
– it doesn’t
make me look
masculine,
just stronger
and more
confident”

Two days before this photo shoot at the SHAPE studio, Gillian sent me a photograph of herself
with this message - “Is it okay if I turn up like this for the shoot?”. The image was of a seated
Gillian with a large bruise on her right knee. Despite that, she had her signature big smile on her
face, with the hands out in peace gestures. “Of course, it’s okay” was my reply. On the shoot day,
the fitness trainer arrived with the same bright smile but she was limping while moving about
using a crutch. Turned out, she had injured her anterior cruciate ligament (ACL) during the Papar
7s Rugby Challenge the week before. “It will heal in a few weeks but I’m getting a surgery done to
fix it so I will be able to run again,” exclaimed Gillian. Digging deeper, I learnt that it wasn’t her first
injury - she had dislocated her shoulder during a boxing session, ripped a ligament in the ankle
and had a broken nose. “Sports injuries are expected. But we get it fixed and move on,” said
Gillian, flashing that smile again. With that, you can tell that rugby is very much a part of Gillian
now and in the future. Here, she talks to us about how she stays positive and motivated in her
pursuit of fitness.
Styling by Amy Berlin Dubin; hair by Steeve Daviault/linknyla; makeup by Genevieve/Sally Harlor; manicure by April Foreman/The Wall Group
Fall in love
“I’ve always loved contact sports.
It started when I was six with my
grandfather who taught me about
boxing and since then, I’ve just loved
sports like that. Rugby happened
when one of my senior trainers
invited me to support her at the
Jonah Jones Rugby 7s tournament in
2013. I was shocked at first - I didn’t
know Malaysia even had women’s
rugby, but I was also intrigued. To
double my interest, I was invited
by someone from the Malaysian
Rugby Union (MRU) to give rugby
a try. That’s when I fell in love with
rugby. I started training and setting
targets for myself, and it has been
a part of me since then! Currently,
I am still under training to develop my
skills. I played for the KL Tigers under
Andy Pritchard and currently with
KK Sharks under coach Lena Kula in
Sabah. I’ve played a few 7s and 10s
for now but will try for national in the
future if age isn’t a limit.”
Embrace your shape
“Back in school, I was bullied for being
too thin. The other kids used to
refer to me as the ‘broom stick’, but
there was nothing much I could do
about it except to stay positive and
go on a quest to get stronger. I began
to accept and love my shape but also
strove to keep it fit. What I love about
my shape now is that I look strong and
beautiful as a woman when I lift weights.
Yes, girls can lift too and we won’t look
like men! That mindset about lifting is
archaic. Lifting doesn’t make you look
masculine, just stronger and more
confident. People are always surprised
when they find out that I play rugby, and
they question why I would pick such
an extreme sport where I’m open to
injuries. I tell them that they don’t need
a reason to do what they love.”
Meditate and reflect
“Meditation is a powerful thing. It helps
me to manage stress and anxiety, and
keeps me aware and focused. My
awesome client, Mrs Tan taught me
how to focus and meditate two years
ago. I’ve been meditating daily since
then. I also find relaxation through
music. Music helps me when I need
a motivational boost and peace of
mind – it feeds my soul.”
Nourish the body
“Food affects everything in your
life – your mood, energy level and
it also helps to keep you strong and
motivated, so eat well. I don’t follow
a particular diet all the time, but I do
know what’s best for me through
trial and error. When there is a rugby
tournament, my daily protein target is
2.5g to 3g per kilo of body weight from
sources like eggs, lean meat, nuts and
fish. I also snack on protein pancakes
or peanut butter on sliced apples.
When there is a fitness competition,
my diet changes again, and when I’m
on a festive mood, there goes my diet!
I love cakes and creams and if I feel
like eating something ‘bad’, I just eat
it. Why punish yourself? As long as you
understand the concept of reward and
hard work, you’re on the right track,
baby!”
Work at your goal
“Some of us know exactly what we
want in life. But there are also those
who learn and discover what they
want along the way. For me, I’ve always
known that my life is in fitness, and
that’s one of the reasons why winning
the SHAPE Fit Girl search means a lot to
me. I have a few plans that I’m working
on now – one is about kids’ fitness so
we can start them from young. I also
want to create a group workout for
people with specific injury or disability –
no one should be left behind!”
Opening: Hooded bodysuit, oversized mesh hoodie, both from H&M, (price unavailable); rugby headgear, Gillian’s own; Opposite: Racerback sports
bra, Calvin Klein Performance, RM349; long sleeve zip front pullover top, Under Armour, RM239; marble print mesh leggings, Calvin Klein Performance,
RM499. Misfit Phase hybrid smartwatch, RM829.
SHAPE.COM.MY JUNE 2017 79

On her workout playlist ...
• The Fighter by Gym Class Hero
• All I Do is Win by DJ Khaled
• Live Your Life by T.I ft Rihanna
• Invisible by MGK
• Remember The Name by Fort Minor
• Roar by Katy Perry
• The Climb by Miley Cyrus
• All About That Bass by Meghan Trainor

Her ‘live-healthy’ strategies…
• Eat a diet low in saturated fats
• Get plenty of sleep
• Have an active rest day
• Get a workout buddy
• Socialise in healthier ways
Opposite: Unpadded sports bra, H&M, RM69.90; polka dot print shorts, Under Armour, RM149; marble print cap sleeve zip jacket, Calvin Klein
Performance, RM609. Above: Racerback sports bra, Adidas, RM280; high waist leggings, H&M, RM129; long sleeve zip cardigan, Calvin Klein
Performance, RM609.
SHAPE.COM.MY JUNE 2017 81

Think
OUTSIDE
the hops

YOU KNOW JUMPING ROPE
INCINERATES CALORIES.
NOW TRY THIS EVEN SWEATIER
WORKOUT THAT ALSO INCLUDES
SCULPTING ROPE MOVES
TO SHAPE YOUR BODY
IN FRESH, NEW WAYS.
By JACLYN EMERICK Photographs by SARAH KEHOE

I
P
Scale Down
Scale up: Add an
additional minute to your
jumping intervals.
Scale down: During
jumping intervals, stick
with standard skips.
Scale Up
Get the most out of
this routine, whatever
your fitness level.
Check out the “Scale
Down” and “Scale Up”
cues for customizing
these exercises to you.
IF THERE’S ONE THING you can always rely on for
a serious workout, it’s the jump rope. Even CrossFit,
ground zero for all things tough that create real body
changes, has embraced it as a high-intensity champ—
you’ll burn an impressive 13 calories per
minute —which has many of us rediscovering just
how effective hitting the rope can be. Each rapidfire
rep firms muscles in your shoulders, biceps,
abs, butt, and calves and makes you quick on your
feet. The key is to switch up your skips with different
exercises to keep things interesting—which
is exactly what inspired trainer Amanda Kloots
to create her wildly popular class, the Rope, at
Bandier’s Studio B in New York City.
The workouts mix intervals of jumping rope with
dance-inspired strength exercises. “The rope can
be used as resistance, for stability, and even as a prop
you can set on the floor as a target to jump over,”
she says. “When you use the rope for moves other
than just jumping, you get a more well-rounded
workout that can boost your stamina, strength, and
coordination much faster.”
You’ll get your heart thumping and your metabolism
firing during the jumping intervals, then work
muscles to exhaustion as you do the strength
exercises, Kloots says. And her moves probably
won’t feel too familiar to you. She has tapped into her
14 years of professional dance experience to create
graceful, fluid sculpting exercises (get a peek at a few
on these pages) that collectively work every major
muscle group from multiple angles.
R O T I P :
During
strength
exercises,
grasp the
rope so
that it’s
taut. This
supplies the
resistance
you need
to squeeze
more
sculpting
from
every rep.
Styling by Jenn Barthole; hair by Adam Maclay/Artists by Timothy Priano for Oribe; makeup by Frances Hathaway/Jump Management for NARS and Clarins; set styling by Tara Marino/Ray Brown Pro
84 JUNE 2017 SHAPE.COM.MY

FIT FASHI O N
Previous pages: C&C Sport
Mesh Zipper Bra
(nordstromrack.com).
Seafolly Castaway
Zipped Up Shorts
(seafolly.com). Motion by
Coalition Aryana Motion
Standout Sports Bra
(motionbycoalition
.com). Alo Yoga Moto
Leggings (aloyoga.com).
Athletic Propulsion Labs
Techloom Phantom
sneakers (athletic
propulsionlabs.com).
This page: Melissa Odabash
Ibiza suit (odabash.com).
N:Philanthropy
Harlow T-shirt
(nphilanthropy.com).
SHAPE.COM.MY JUNE 2017 85

P R O T I P :
If an exercise starts
to feel easy to you,
adjust your grip on
the rope to increase
its tension—the
adjustment makes
it almost as if you’re
picking up heavier
dumb-bells.
86 JUNE 2017 SHAPE.COM.MY

When you’re jumping rope, contract
your upper-body muscles, keep your
elbows near your sides (bending your
arms 90 degrees), and rotate your
hands only to turn the rope smoothly
and efficiently—and to sculpt your
shoulders and biceps. And move fast.
“Keep it simple until you have a base of
endurance, strength, and coordination,”
Kloots says. If you have trouble with the
cross jump (where you cross the rope in
front of you before hopping over it), stick
with the standard. The point is
to get your heart rate up, not to make the
national double Dutch team. So if
you trip, compose yourself and pick
up where you left off. “Jumping rope
is a skill that takes a bit of practice, but
with it, you’ll improve quickly,” she says.
Although the rope itself is light, it
can work muscles deeply. “Holding it
taut overhead, for instance, helps you
to lengthen through your core, which
improves your form for moves such
as the standing abs exercises,” Kloots
says. That’s just one rope trick you’ll
want to steal—do the full routine, and
you’ll see how putting a new spin on
this go-to cardio equipment can totally
turbocharge your workout.
FIT FASHI O N
Opposite page:
Motion by Coalition
Chloe Motion Standout
Sports Bra
and Tessa Motion
Standout Pants
(motionbycoalition.com).
Below: Shape Exceed
Bra (shapeactive
.com). N:Philanthropy
Ash Zip Sweatshirt
(nphilanthropy
.com). American
Apparel The Disco
Shorts ( american
apparel.com). Athletic
Propulsion Labs
Techloom Phantom
sneakers (athletic
propulsionlabs.com).
SHAPE.COM.MY JUNE 2017 87

FIT FASHI O N
This page: Splits59 Allegra
Support Bra (bandier
.com). Mira Rae Kali Vest
(mirarae.com). Nike Pro
Hyperwarm Limitless Tights.
Opposite: American
Apparel Shiny Sleeveless
Crop Top
(americanapparel.com).
Victoria’s Secret The
Everywhere Leggings
(victoriassecret.com).
Athletic Propulsion
Labs Techloom Phantom
sneakers (athletic
propulsionlabs.com).

P R O T I P :
Pull up on the
rope but keep
your shoulders
pressing down
and lengthen
your spine
during standing
moves. Working
in opposition
will help you
stabilize
yourself and
turn on your abs.

special advertising section
Scoop in June
Events, Promotions & News
GET FLIRTY
The scent of spirited star magnolia,
magnolia leaf, orange blossom with
a subtle hint of lemon, ginger and shiso
is in every spritz of the Jo Malone Star
Magnolia Cologne (RM510) -definitely
a must to keep you smelling fresh and
flirty for that post-gym dinner date.
INTENSE VANILLA
Salty vanilla, unfolding in the soft heart of
amber, warmed with woods is what you’ll find
in Paco Rabanne’s Olympea Intense perfume
(RM161.90) - perfect for a night-out in the city.
MOIST SKIN
Laneige Water Bank Double Layering Oil
(RM155) helps skin create moisture naturally
and strengthen its ability to retain moisture over
time so you won’t have to compromise your skin’s
health in our heat.
YOUTHFUL EYES
The Elizabeth Arden Ceramide Capsules
Daily Youth Restoring Eye Serum (RM316)
helps restore your natural Ceramide,
instantly re-texturing skin and minimising
the appearance of puffiness and dark
circles for a firmer look and fewer wrinkles.
SMOOTH SKIN
The new L’Occitane Divine Youth Oil (RM502)
is made with 100 percent natural oils. Light
and smooth, it fights ageing signs and fine
lines. Make it your nightly facial ritual for
visibly smooth, younger-looking skin.
ROSY COMPLEXION
With twice as many concentrate of rose hip
compared to the Pulp De Rose range, the
new Melvita Plumping Radiance Cream
(RM218) is set to fight anti-ageing signs
and protect skin from everyday pollution
for a youthful, rosy complexion.
90 JUNE 2017 SHAPE.COM.MY

SHIELD UP
KOSE Infinity Perfect Protection UV White
(RM145) has triple care benefits; Traexamic
acid is used to brighten up the skin,
Alpina speciosa leaf extract has anti-ageing
care, while Vitamin E functions as an
antioxidant for complexion care.
LUSCIOUS LIPS
Based on the Ultra Thin Film (UTF)
technology, Lancôme’s Matte Shaker
(RM95) gives off a second-skin, bare lip
feeling while giving optimum coverage that
lasts the whole day.
AQUA ALLEGORIA
Inspired by nature, Guerlain’s
Aqua Allegoria collection (RM298) will make
your day with its spring-like scent with two
added fragrances - Rosa Fizz and Bergamote
Calabria.
CHARITY IN STYLE
A new pair of shoes will be given to a child
in need with every pair of TOMS shoes
purchased, making the TOMS Platform
Espadrilles (RM349) the perfect balance of
fashion and philanthropy.
LEATHER LOVE
The PUMA FENTY by
Rihanna Creeper collection (RM730) is back.
This all-over white leather upper creeper with
a classic black PUMA Form stripe offers an
effortless minimalist street-style look.
STROLL IN STYLE
Stroll with your little one in style with the
Bugaboo Tailored Fabric Set (RM890)
where colourful monster details come to
life on a contrasting black fabric for a bold
and artsy statement.
SHAPE.COM.MY JUNE 2017 91

promotion
Win!
An anti-ageing serum from Face Inc
30
LUCKY
READERS
will each win an
anti-ageing serum
from Face Inc worth
RM198!
The Face Inc Anti Aging Serum reduces the
appearance of fine lines and wrinkles on your face
for smooth and soft skin. It is a high-performance
product containing argireline, collagen, botanical
extracts and a cocktail of effective, potent peptides
that counter the effects of ageing as well as keeps
the skin hydrated. This formula produces the
impression of complete pass up Botox because it
stimulates the synthesis of collagen and elastin. It is
also easily absorbed without leaving a sticky residue.
HOW TO ENTER
1. Log onto www.shape.com.my.
2. To participate, you must first complete a registration form. This is a one-time registration process and your details will be kept for future contest entries.
3. After you have registered, you will only be required to enter your username and password for future contest submissions.
4. You are only allowed to submit one entry per contest (unless stated otherwise).
5. Promotion period: 1 June 2017 to 30 June 2017.
Terms & conditions: This contest is open to all residents of Malaysia. Employees of Blu Inc Media Sdn Bhd, sponsors, their advertising agencies and
immediate families are not eligible to enter the contest. Late, incomplete and unclear entries will not be entertained. The decision of the judges is final
and no correspondence will be entertained. Prizes must be taken as provided and are neither transferable nor exchangeable for cash. Winners will be
notified by email.
92 JUNE 2017 SHAPE.COM.MY

Win!
Kinohimitsu Phytox health drink
22
LUCKY
READERS
will each win 3 packs
of Kinohimitsu Phytox
health drink worth
RM269.70!
An antidote to today’s toxic-filled life, the Kinohimitsu
Phytox health drink contains 75 kinds of fruits and
vegetable enzymes in one magical sachet to it give
fast relief from constipation within 2 to 4 hours. It
also contains aloe vera and roselle extracts which
help to support your body on detoxification, weight
management and while keeping your skin healthy!
HOW TO ENTER
1. Log onto www.shape.com.my.
2. To participate, you must first complete a registration form. This is a one-time registration process and your details will be kept for future contest entries.
3. After you have registered, you will only be required to enter your username and password for future contest submissions.
4. You are only allowed to submit one entry per contest (unless stated otherwise).
5. Promotion period: 1 June 2017 to 30 June 2017.
Terms & conditions: This contest is open to all residents of Malaysia. Employees of Blu Inc Media Sdn Bhd, sponsors, their advertising agencies and
immediate families are not eligible to enter the contest. Late, incomplete and unclear entries will not be entertained. The decision of the judges is final
and no correspondence will be entertained. Prizes must be taken as provided and are neither transferable nor exchangeable for cash. Winners will be
notified by email.
SHAPE.COM.MY JUNE 2017 93

magazine exclusive
Win!
A 3D/2N stay at Shangri-La’s Rasa Sayang Resort
and Spa Penang
1
LUCKY
READER
will win a 3D/2N stay
and spa at Shangri-La's
Rasa Sayang Resort &
Spa worth RM6,005.22!
Overlooking Batu Feringgi Beach, Shangri-La's Rasa
Sayang Resort and Spa has a touch of history and
tradition, offering vacationers a luxurious retreat in true
Malaysian style. Its location allows convenient access to
the beach. Rooms and suites at the hotel have sea or hill
views and they are decorated in traditional Minangkabau
style with extensive use of carved wood, traditional
textures, and colourful fabric. The rooms come with
free Wi-Fi, flat-screen TVs, and tea and coffeemakers
while some upgraded quarters have private gardens.
Amenities include free breakfast and spa treatment at
CHI, The Spa.
NAME
NRIC NO.
ADDRESS
TEL (H)
E-MAIL
OCCUPATION
MAGAZINE EXCLUSIVE
SHANGRI-LA’S RASA SAYANG
RESORT AND SPA PENANG
(M)
AGE
I have read and understood the notice at (http://promo.bluinc.com.my/personal-dataprotection-notice/)
of Blu Inc Media Sdn Bhd ("Blu Inc") regarding the processing
(including the collection, use, disclosure, holding and storing) of my personal data, and
hereby consent to have Blu Inc process my personal information for the purposes and to
the extent stated above.
Get the June 2017 issue of SHAPE Malaysia. Photocopies of the entry form are not
accepted. Fill in your particulars, and send your completed entry form to: SHAPE Marketing
& Communications Department, Blu Inc Media, Lot 7, Jalan Bersatu 13/4, Section 13, 46200
Petaling Jaya, Selangor. Winners will be chosen by random draw, and will be notified via
email and SHAPE Malaysia website: shape.com.my. You are only allowed to submit one
entry per contest (unless stated otherwise). Closing date: 1 June 2017 to 30 June 2017.
This contest is open to all residents of Malaysia. Employees of Blu Inc Media Sdn Bhd,
sponsors, their advertising agencies and immediate families are not eligible to enter the
contest. Late, incomplete and unclear entries will not be entertained. The decision of the
judges is final and no correspondence will be entertained. Prizes must be taken as
provided and are neither transferable nor exchangeable for cash.
94 JUNE 2017 SHAPE.COM.MY

IS
It's our birthday, but you win!
We're giving away gifts worth more than RM1,000 every day,
from 1 to 10 June, to celebrate our 10th birthday.
Head to www.shape.com.my.
A set of OPI Nail Laquer
worth RM1,038.80
A set of REN Skincare
worth RM1,056
Bio-Oil Skincare Specialist products
worth RM1,048.50
1 st JUNE 2 nd JUNE 3 rd JUNE
A set of Cuepido Cosmetics
worth RM1,038
A set of L'Oréal Professionnel Serie
Expert Mythic Oil worth RM1,019
A Dr Sebagh Supreme Day Cream and
Foaming Cleanser set worth RM1,005
4 th JUNE 5 th JUNE 6 th JUNE
A set of By Terry products - plus a
voucher - worth RM1,042
A NIKE Spring sportswear set
worth RM1,296
A DYPTIQUE Baies 300g candle set
worth RM1,000
7 th JUNE 8 th JUNE 9 th JUNE
HOW TO ENTER
1. Log onto www.shape.com.my.
2. To participate, you must first complete a registration form. This is a one-time registration process
and your details will be kept for future contest entries.
3. After you have registered, you will only be required to enter your username and password for future
contest submissions.
4. You are only allowed to submit one entry per contest (unless stated otherwise).
5. Promotion period: 1 June to 10 June 2017.
Terms & conditions: This contest is open to all residents of Malaysia. Employees of Blu Inc Media Sdn
Bhd, sponsors, their advertising agencies and immediate families are not eligible to enter the contest.
Late, incomplete and unclear entries will not be entertained. The decision of the judges is final and
no correspondence will be entertained. Prizes must be taken as provided and are neither transferable
nor exchangeable for cash. Winners will be notified by email.
A set of NovExpert skincare products
worth RM1,025
10 th JUNE
SHAPE.COM.MY JUNE 2017 95

fit & famous
Rina Omar
This multi-talented former musician,
television host, producer and journalist is not
just passionate about fitness - she’s a vocal
environmentalist too. Here’s an update of
her life and things that keep her happy.
Tell us a bit about yourself “I’ve been
a musician, a TV host and producer,
journalist and environmentalist. I’ve
slowed down a bit now by settling into
a full time job as a publicist for
a boutique PR agency. I’m also big on
fitness and my new-found passion in
dragon-boating. In my free time,
I emcee events as well as work with kids
as a wildlife educator. Okay, maybe
I didn’t slow down at all as I just found
new ways to use my time!”
When did you get serious about fitness?
“I’ve been into sports since young -
being fit was always something
important to me. I neglected it for the
years I did TV because I had no time.
However, in the past couple of years, I’ve
made a real effort to reclaim my health,
my body, my strength by ensuring
fitness is a staple part of daily living, and
the fact that women in my age group
have told me how inspiring I have been
to them, adds fuel to my fire!”
What is your fitness routine like? “ I am
currently in love with the interval
training at F45. It allows me to work out
in so many different ways - some days
it’s a cardio torcher (or torture more
like!), some days I do resistance training
or weight training. And on some days,
it’s a combo of all. I’m there at 6.30am,
four to five times a week - a crazy
workout is the best way to start the day!
My weekends are spent paddling my
heart out with the Argo
Naga Dragonboat team. I fit in a good
weight-training session in when I can.”
Your go-to routine to get toned fast? “If
by toned you mean lean and with some
muscle definition - well there’s no quick
way to it. You have to build some muscle
and focus on eating smarter. With
regular workouts (which have to include
weight training of some sort) and
a clean diet, you’ll see your body change
eventually. It’s different for different
people, depending on the body shape.
Additionally, reduce salt intake as that
helps to reduce bloating which might
help the illusion of being toned I guess.”
Why dragon boat? “My dear friend
Ryonn introduced me to it earlier in the
year. I went to the Argo
Naga Dragonboat team open day to see
what it was all about and by the time the
session was done, I was hooked on it
and signed up for basic training
immediately! It’s a fantastic team sport
that gives a rush unlike any other. I find
myself pushing my limits every time we
train, so it’s not just a physical sport - it’s
very mental as well. Also, it makes me
feel like a total badass.”
What is your diet like?
“Most of my meals are home-cooked.
That also means extra work as
I meal-prep at the beginning of every
week since I bring my own lunch to work
almost every day. I eat a high-protein
diet (because muscles need to be fed!).
“Eating healthy shouldn’t
be a miserable, tasteless
experience!”
So, it’s usually chicken breast or
a homemade patty, a good helping of
vegetables and some carbs (because
really, we do need some carbs!). Finding
healthier alternatives makes it
sustainable – go for brown/red rice,
quinoa, or cauliflower. Use an air fryer to
fry, steam or bake. Eating healthy
shouldn’t be a miserable tasteless
experience!”
Your responsibilities as a wildlife
educator? “ As a wildlife educator, I help
kids learn about animals, develop
compassion, respect and empathy for
these creatures that essentially share
this planet with us humans, and
understand why protecting them is
important. I tell stories, share fun facts
and I believe my natural enthusiasm for
wildlife transfers well to the little ones!
In my Junior Zookeeper Programme,
kids also make enrichment tools for the
animals, and in the process, they learn
about the natural behaviours of
animals. Through these tools, we try to
also help increase the quality of life for
animals in captivity.”
Text by Batrisyia Jay Photo by David Chuah
96 JUNE 2017 SHAPE.COM.MY

Favourites 2017
CHECK
OUT THE
RESULTS
NEXT
MONTH!
Follow us on
@SHAPEMalaysia for more.