Shape_Singapore_July_2017

www.ShapE.COm.SG 

singapore 

july 2017 I $6.00 

exclusive! 

Youtube pHenom 

cassey 

Ho 

designs a 

waist-sculpting 

workout 

The Surprising 

Health Booster 

You Must Try 

Pg 34 

5Mascara 

Tricks To 

Upgrade Your 

Lash Game 

Healthy 

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pasta! 

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purchase only. Selected styles only. 

sg.triumph.com/sloggi

July 2017 

On The Cover 

18 UNLOCK MORE ENERGY Find out 

how to make your body produce nitric 

oxide, the fuel your muscles need to 

work more efficiently. 

90 

20 UP CLOSE WITH CASSEY Youtube 

star Cassey Ho shares her secrets to 

keeping sane when so much of her life 

is on social media. Plus, check out her 

28-minute core-sculpting workout. 

28 IMAGINE A RENEWED YOU 

Visualisation exercises that will help you 

improve confidence, reduce stress and 

boost performance. 

34 CHILL OUT Science-backed health 

benefits to showering in cold water. 

52 LEAN OUT! This no-equipment 

workout will build muscle and trim 

fat fast. 

74 LIGHTER, BRIGHTER ITALIAN Learn 

to make healthier versions of classic 

Italian dishes. 

82 WIDE-EYED WONDER Get stunning 

lashes with these mascara tricks. 

78 

2 | SHAPE JULY 2017

Total-body 

Tune Up 

48 THE BUILDING BLOCKS OF A GREAT 

BODY Discover the difference between 

muscle and fat, so you can maximise your 

building and burning potential. 

58 MAX YOUR BURN Fire up your 

metabolism with this high-intensity 

training workout. 

40 

60 THE HAPPY DIET Foods that help 

your body to burn fat or curb cravings. 

Shape 

Your Life 

17 NEWS A mental trick to help you 

think more positively, and everyday 

habits that could be speeding up the 

ageing process. 

30 JUMP, JUMP We bounced on 

trampolines to put sports bras to the test 

at a recent Triumph x Shape event. 

19 

Live Healthy 

33 NEWS The link between sleep and weight 

loss, and how satisfying sex helps you get 

stronger, fitter and happier. 

38 PUT YOUR HEAD IN THE CLOUDS How 

productive mental downtime will make you 

happier and healthier. 

40 FLATTER ABS BY THE NUMBERS Simple 

tweaks to your lifestyle that will add up to big 

changes in your waistline. 

42 ENERGISE YOUR DIET The plan you need 

to eat a little cleaner and greener. 

SHAPE JULY 2017 | 3

July 2017 

Eat Right 

71 NEWS Snacking healthy made 

easy, fresh and fun ways to use miso, 

and the health benefits of eating nuts. 

78 MORNING FIESTA An easy recipe 

for making healthy breakfast nachos. 

79 CHOOSE SUPERPOWER FOODS 

Grub that will fuel your workouts and 

feed your muscles. 

71 

47 

Get Fit 

63 NEWS Ways to relieve sore muscles after a workout, 

and tips to switch up your strength routine so that you 

don’t hit a plateau. 

66 BROGA WITH YOUR MAN A yoga class that 

both you and your partner will want to attend again… 

and again. 

68 REV YOUR RIDE The body benefits of using the air 

bike at the gym. 

70 “CROSSFIT SAVED MY LIFE” The female winner of 

the Under Armour Test of Will 2017 shares how this sport 

helped her overcome difficult times. 


88 

Look Great 

82 NEWS Gentle moisturisers for eczema-prone 

skin, and the outcome of testing out this new fad 

of using hard-boiled eggs to apply foundation. 

84 MAGNIFY YOUR SHINE Tips and tricks to 

fight friction and smoothen your hair. 

88 MOLECULAR BEAUTY Groundbreaking 

formulas that give your skin that lit-from-within 

radiance. 

90 GET A LEG UP Fun and stylish ways to 

shorts. 

Plus… 

100 SPOTLIGHT 

wear 

102 STOCKISTS 

104 QUOTE OF THE MONTH 

Just for Shape 

readers… 

32 JOIN OUR STRONG FIT SQUAD 

Get stronger, fitter and healthier with 

this newly launched community. Sign up 

at strongfitsquad.sg. 

44 SHAPE RUN 

Details on this year’s event on Aug 13, 

2017, including early-bird rates. 

COVER LOOK 

60 

Photography FRENCHESCAR LIM 

Assisted SHERMAN SEE-THO 

Styling DOLPHIN YEO 

Assisted by AMANDA TAN 

Art Direction RAY TICSAY 

Makeup GINGER LYNETTE, USING 

CLE DE PEAU BEAUTE 

Hair SEAN ANG/FAC3INC, USING 

KEVIN MURPHY 

Swimsuit WWW.AVECAMOUR.COM.SG 


Group Editor-In-Chief Caroline Ngui (nguislc@sph.com.sg) 

Group Editor Raymond Goh (raygoh@sph.com.sg) 

Editor Zarelda Marie Goh (zareldag@sph.com.sg) 

Writers Estelle Low (sylow@sph.com.sg) ● Dawn Chen (dawnchen@sph.com.sg) 

Executive Sub-Editor Leonard Lau (leonardl@sph.com.sg) 

Art Director Ray Christian Ticsay (rayt@sph.com.sg) 

Designer Lana Nguyen (nlan@sph.com.sg) 

Chief Photographer Veronica Tay (verontay@sph.com.sg) 

Executive Photographers Frenchescar Lim (frenchl@sph.com.sg) ● Tan Wei Te (tanweite@sph.com.sg) ● Winston Chuang (wchuang@sph.com.sg) 

Photographers Darren Chang (darrenc@sph.com.sg) ● Vee Chin (veechin@sph.com.sg) 

● Vernon Wong (vernwong@sph.com.sg) ● Zaphs Zhang (teolc@sph.com.sg) 

Photography Assistants Angela Guo (angelag@sph.com.sg) ● Sherman See-Tho (sseetho@sph.com.sg) 

Editorial Support Executive Jacqueline Yik (jacyik@sph.com.sg) 

Creative Services Director Ong Ting Nee (tingnee@sph.com.sg) 

Creative Services Editor Grace Chua (cshgrace@sph.com.sg) 

Creative Services Senior Writer Nida Seah (seahnida@sph.com.sg) 

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Senior Manager, Administration and Editorial Support Unit Juliana Chong (julianac@sph.com.sg) 

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Head, Sales & Marketing Caron Chan 

Assistant Account Manager Jane Seah 

Account Director Irene Tan 

Associate Account Director Jenny Ong 

Account Executive (Digital) Sacha Anastasia 

Head, Business Development (Women’s Network) Angela Lok 

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Product Manager (New Media) Faith Yoong 

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For sales enquiries, e-mail Fiona Ong: fionaong@sph.com.sg. 

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SINGAPORE is published by SPH Magazines Pte Ltd, 82 Genting Lane, Media Centre Level 7, Singapore 349567 

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Meredith Corporation 

Chairman and Chief Executive Officer Stephen M. Lacy 

Chief Development Officer John S. Zieser 

International Director Mike Lovell 

Visit Shape at www.shape.com.sg 

Shape is available on board Singapore Airlines First and Business Class.

Advisory Board 

CARDIOLOGY 

Dr Goh Ping Ping, 

cardiologist and echocardiologist, 

Mount Elizabeth Medical Centre 

COMPLEMENTARY AND 

ALTERNATIVE MEDICINE 

Sebastian Liew, medical herbalist and 

naturopath, Sebastian Liew Centre 

Dora Ng, principal acupuncturist, 

Complementary Integrative Medicine Clinic, 

Tan Tock Seng Hospital 

DENTAL 

Dr Christina Sim, consultant, restorative 

dentistry, National Dental Centre 

DERMATOLOGY 

Dr Cheong Wai Kwong, consultant 

dermatologist, Specialist Skin Clinic 

Dr Eileen Tan, consultant dermatologist, 

Eileen Tan Skin, Laser and Hair Transplant Clinic 

EAR, NOSE & THROAT 

Dr Kenny Pang, consultant, Asia Sleep Centre 

EXERCISE SPECIALIST 

Joan Liew, director and 

personal trainer, Fitness Factory 

GASTROENTEROLOGY 

Dr Gwee Kok Ann, medical director and 

consultant gastroenterologist, 

Stomach Liver and Bowel Clinic 

GENERAL MEDICINE 

Dr Wong Wei Mon, deputy medical director, 

Raffles Medical Group 

GYNAECOLOGY 

Dr Tan Thiam Chye, consultant obstetrician 

and gynaecologist, KK Women’s and 

Children’s Hospital 

Dr Christopher Chong, consultant obstetrician 

and gynaecologist, Chris Chong Clinic 

NUTRITION 

Jaclyn Reutens, clinical dietitian, 

Aptima Nutrition & Sports Consultants 

Vanessa McNamara, dietitian, 

www.thetravellingdietitian.com 

ONCOLOGY 

Dr Ang Peng Tiam, medical director 

and senior consultant, Medical Oncology, 

Parkway Cancer Centre 

Dr See Hui Ti, senior consultant, 

Medical Oncology, Parkway Cancer Centre 

OPHTHALMOLOGY 

Dr Lee Sao Bing, medical director, 

Shinagawa Eye Centre 

PSYCHIATRY 

Dr Adrian Wang, consultant psychiatrist, 

Dr Adrian Wang Psychiatric and 

Counselling Care 

SPORTS MEDICINE 

Dr Jason Chia, head and senior consultant, 

Sports Medicine & Surgery Clinic, 

Tan Tock Seng Hospital 

Dr Patrick Goh, consultant sports physician, 

Sports Medicine International 

Dr Ben Tan, sports physician, head and 

senior consultant, Changi Sports Medicine 

Centre; medical director, Singapore Sports 

Medicine Centre 

WEIGHT MANAGEMENT 

Adjunct Associate Professor Tey Beng Hea, 

senior consultant endocrinologist, Division 

of Medicine; director, Weight Management 

Programme, Ng Teng Fong General Hospital and 

Jurong Health Service 

INSTITUTE OF MENTAL HEALTH 

Call 6389-2222 or visit www.imh.com.sg. 

NATIONAL HEALTHCARE GROUP 

Call 6496-6000 or visit www.nhg.com.sg. 

PACIFIC HEALTHCARE 

Call the 24-hour hotline: (65) 6883-6966 

or visit www.pachealthholdings.com. 

PARKWAY HOSPITALS SINGAPORE 

For information on Parkway hospitals – 

East Shore, Gleneagles and Mount Elizabeth – 

call the 24-hour hotline: (65) 6735-5000. 

RAFFLES HOSPITAL/RAFFLES MEDICAL 

Call the 24-hour hotline: (65) 6311-1111 

or visit www.rafflesmedicalgroup.com. 

SINGHEALTH 

Visit www.singhealth.com.sg. 

JURONG HEALTH SERVICE 

Visit www.juronghealth.com.sg. 

Any views expressed by the Members of the Editorial 

Advisory Board in this magazine are their own, and do 

not necessarily reflect the views of this magazine, nor 

are they sanctioned by this magazine. 

Members of the Editorial Advisory Board do not, 

by virtue of their membership, endorse or support any 

product or service advertised, or articles featured in 

this magazine. 

The articles in this magazine are for your information 

only. Do not substitute them for the advice of a qualified 

healthcare practitioner or professional advisor. 


From The Editor’s Desk 

Strong is the 

new beautiful 

I’ve had a weak upper body for as long as I can remember. 

When I was growing up, I remember being amazed at my 

schoolmates who could swing effortlessly on the monkey bars 

at the playground. I was not one of them. It didn’t bother me 

then. Honestly, I wasn’t really a sporty kid. 

But as I got older and started to develop a love of fitness, I 

became more aware of how a strong back, arms and shoulders 

could be beneficial. When I picked up yoga, basic inversions like 

the headstand were easy for me. However, I couldn’t master more 

advanced poses like forearm balance. 

I’ve finally made a commitment to work on my upper body 

by going for calisthenics classes regularly. When I go for a run, I 

make it a point to do push-ups before I cool down. The struggle is 

real, but as with anything in life, you reap what you sow. 

I used to think that bulky arms didn’t look good. That mindset 

has changed over the years, and I think it’s wonderful that there 

are many positive female role models who defy the old standards 

of beauty. Being skinny is so yesterday. Now, it’s all about 

strength. 

Take this month’s cover girl, for example. Fitness star Cassey 

Ho, who created Youtube channel Blogilates, inspires women 

everywhere to embrace their bodies and focus on being healthy. 

She has even come clean about a past eating disorder that 

negatively impacted her life. More on her on pg 20. 

To tone up from top to toe, turn to the various workouts in 

this issue. The one created by Cassey has moves to sculpt your 

abs. We’ve got another one on pg 52 that requires no equipment, 

so you can do it anywhere, anytime, while the other on pg 58 

requires just a pair of dumbbells. 

Happy exercising! 

LOVE 

Connect with us on Facebook @shapesingapore and Instagram @shape_sg 

PHOTO TAN WEI TE HAIR JOY TAN USING GOLDWELL/THE STYLE ATELIER MAKEUP NIKKI FU USING URBAN DECAY COSMETICS 


TEAM 

SHAPE IN 

ACTION... 

Behind the scenes at this 

issue’s fashion shoot, which 

focuses on cool ways to 

style shorts. Turn to pg 90 

for inspiration. 

Writer Estelle 

(second from right) 

checks out Broga 

with her husband 

Gavin (right). This 

yoga class was 

designed with men 

in mind. More on 

pg 66. 

US-based Youtube 

sensation Cassey 

Ho was in Singapore 

for the inaugural 

Fitnessfest 2017. The 

team got the chance 

to interview and 

photograph her. Read 

all about her on pg 20. 


SHAPE BUZZ 

Follow us on social media for exclusive behind-the-scenes sneak 

peeks, the latest health, fitness, food and beauty scoops... and more! 

www.facebook.com/shapesingapore 

www.instagram.com/shape_sg 

Behind the scenes. 

Enjoy a delicious chia seed 

smoothie with seasonal fruits – 

so refreshing to cool down with 

when it’s humid outside. 

The new @garminsg vivosmart 

3 activity tracker can measure 

your stress levels, VO2 max (an 

indicator of aerobic fitness) 

and even count reps when 

you do strength training! It’s 

pretty slim too, at 20.4g with a 

9.38mm thickness. 

The newly opened @underarmoursg 

at Orchard Central. This flagship 

store is twice the size of the one in 

Collyer Quay, and stocks everything 

you need from training to running 

and even golf. 

Writer Estelle is all sweat but smiles 

after two gruelling workouts by 

trainer @tanyapoppett. First was 

a run-burpee pyramid sequence 

followed by an explosive strength 

and stability training session. 

We’re reminded to go green 

by @kiehlssg with this cute 

succulent plant in a recycled 

Kiehl’s moisturiser jar. Do 

something for the planet today. 

Editor Zarelda 

trimmed her hair for 

a good cause at the 

@aveda Cut-a-thon. 

Full proceeds of each 

$30 haircut went 

to the Singapore 

Environment Council, 

in support of urban 

sustainability projects. 

Chia seeds have been around for a long time, 

and they are finally making their way into 

retail drinks. These chia seed drinks from 

Taiwanese brand @tgrandassamteasg come 

in interesting flavours: apple + calamansi + 

lemon, and pineapple + orange. 

Zarelda and writer Dawn at 

the @guardian_singapore 

Health & Beauty Awards 

ceremony. 


Having fun at @bouncesingapore to launch 

the new @triumphsg Triaction sports bras. 

Got our sweat game 

on at @webarre while 

trying out @uniqlosg 

sportswear. The tights 

are airy, stretchy and 

compressive at the 

right places. 

Midweek motivation. 

Checking out the new 

@triumphsg Triaction 

sports bra collection. 

Lunch today: ahi poke at 

@olabeachclubsg. It’s 

listed as a starter but 

it actually makes for a 

satisfying yet healthy 

lunch. We’re also loving 

the relaxed atmosphere at 

this beach club. 

Coconut water 

@vitacocosg now has a 

pineapple variant. 

Thank you, Botaneco Garden, 

for the beautiful bouquet with 

bodycare products! 

Sunshine on a gloomy day. Can’t 

thank the @canonsingapore folks 

enough for the Pikachu surprise. 

Harness the goodness of 

antioxidant-rich green seaweed 

in Crabtree & Evelyn’s new 

extended La Source collection. 

Marine ingredients are known 

for their hydrating properties. 


#FITSPIRATION 

AT YOUR 

FINGERTIPS! 

New Gyms and Fitness Studios 

to Check Out in Singapore 

5 Ways to Snack Smarter 

5 Effective Ways to Trim 

Your Belly Without Exercise 

Like us www.facebook.com/shapesingapore

Read the latest news on fitness, 

food, health and beauty at 

www.shape.com.sg 

Follow us @shape_sg 

Join us www.twitter.com/shape_sg

26 | SHAPE YOUR LIFE | SHAPE JULY 2017 

Download 

the digital 

edition for 

more exclusive 

content! 

day can cut your risk of dying 

from respiratory disease by 

about 50 per cent. It also 

lowers your chances of dying 

from diabetes, heart disease 

and cancer. “Nuts can reduce 

oxidative DNA damage, 

benefit the gut microbiota, 

and lower blood cholesterol, 

among other benefits,” explains 

author Dagfinn Aune. Cashews, 

almonds, walnuts... any nut, or 

peanuts (technically legumes), 

will do. 

Get stunning lashes with these five 

mascara tricks. 

and bottom middle lashes to make eyes 

look rounder and more open. Using a 

darker mascara on the upper lash line and 

a brown or grey one on the lower lash line 

creates a subtle wide-eyed effect. 

Instead of using eyeliner to enhance 

peepers, wiggle the mascara wand at the 

base of lashes, then pull straight through 

the tips. This gives you instantly denser- 

106 | LOOK GREAT | SHAPE JULY 2017 

looking lashes that define eyes sans the 

struggle with the pencil. 

lengthening mascara to outer lashes. It’ll to get the ideal look you want. For easy 

create a winged effect that instantly perks removal and lasting power, use a nonwaterproof 

formula for your first coat, 

up peepers. 

If your lower lashes curve upwards then end with a waterproof one. 

rather than downwards, skip mascara, as Just before the mascara dries on 

this will “close up” your eyes and make lashes, dip an eyeshadow brush into some 

them appear smaller. 

glittery loose eyeshadow powder, lightly 

Black mascara can sometimes look tapping it onto strands for an unexpected 

harsh and ageing. Instead, try softer tones hint of shimmer. 

like deep purple, which complements 

Instead of applying mascara to just 

brown gazers, or even navy, which one side of lashes, don’t forget to coat the 

brightens the whites of eyes. 

other as well to up the wow factor. 

reach for a cotton bud just yet. Let the 

splodge dry, then wipe it off gently with 

a little makeup remover. This prevents 

the stain from smearing across your lids, 

creating a bigger mess. 

If curled lashes tend to straighten out 

after applying mascara, the formula might 

be too wet. Wave the wand around for 

around three seconds before application 

and health. The digital edition of Shape 

is available for download at the App 

Store and Google Play. 

SHAPE JULY 2017 | EAT RIGHT | 63 

to dry the formula a bit. It will also 

prevent you from putting on too much 

product at once. 

Banish under-eye smears by making 

sure the eye cream you use isn’t too 

oily and has been fully absorbed before 

applying eye makeup. If you have oily 

lids, you may also want to dust lids with 

a little translucent powder or lightweight 

powder foundation. 

thicken up too much, warm up the 

tube between your hands for a couple 

minutes, or drop it into a cup of warm 

water, to make the formula a little softer 

and smoother. 

To reach the tiniest lashes, use the 

narrow tip of the brush, and don’t forget 

you can also bend the brush head for 

easier access to tight corners. 

If you’re not sure which mascara to 

pick, don’t waste money on a dud. A 

good hint is to look at the brush shape 

– in general, the bigger the brush, the 

bolder the look. And if it has a spoon 

shape, that’s supposed to give lashes a 

curve and lift. 

TEXT DAWN CHEN & YUEN YI YING PHOTOS 123RF.COM 

ver 30 invited guests, including the media and fitness 

influencers, came together at Bounce Singapore on April 

27 for the launch of Triumph’s newest sports bras. 

The range, named Triaction, is divided into the Studio 

Collection and the Cardio Collection. The former has bras for lowimpact 

classes like yoga, while the latter, as the name suggests, is 

great for running, jumping and other high-impact activities. 

All guests wore Triaction bras, and were fitted by Triumph’s bra 

fitting experts prior to the event, co-hosted by Shape. 

The event started off with a presentation by Shape editor 

Zarelda Marie Goh and Sharon Poh of Triumph’s Advertising and 

Promotions department. Zarelda gave styling tips and talked about 

common sports bra issues such as poor fit and lack of support. 

Sharon shared how the Triaction range counteracts these problems. 

A Triumph bra-fitting expert also explained how to choose the right 

sports bra using Shape Fit Girl winner Victoria Pang as a model. 

Then everyone bounced for five minutes non-stop to set the 

record of most number of people jumping on trampolines together. 

A record was set and we got into the Singapore Book Of Records. 

That’s not all: Guests participated in a kick-ass Bounce Fit 

workout conducted by Bounce Singapore instructors, which 

comprised of mainly high-intensity interval exercises. Later, we 

enjoyed refreshments provided by Selva Foods. Then everyone 

went home satisfied with a goodie bag. 

32 | SHAPE YOUR LIFE | SHAPE JULY 2017 

You may have seen or heard of this new fad 

where beauty bloggers use hard-boiled eggs 

to apply their foundation. And, yes, it is exactly 

as crazy as it sounds. The smooth surface of 

the egg is supposed to help your foundation 

go on evenly and flawlessly. Those who have 

tried it are divided into two camps: Some swear 

by it; others clearly regret even trying. Can the 

humble egg really live up to the prowess of the 

trusted Beautyblender? We put this trend to the 

test and the results were hilarious! 

BY DAWN CHEN PHOTOGRAPHY FRENCHESCAR LIM 

For eczema sufferers, finding a You’ll be happy to know that 

moisturiser that properly does the entire Curel Moisture Face 

its job without aggravating Care Range is formulated with 

or stinging skin is like hitting ceramides to strengthen skin’s 

the jackpot. Severe cases barrier function. The products 

usually require dermatological are also infused with eucalyptus 

treatment like steroid creams, extract to boost skin’s ability to 

but milder cases can be 

produce ceramides. 

controlled with OTC products. 

Here are three eczema 

2 Suu Balm ($19.90 for 75ml 

creams that moisturise gently and $49.90 for 350ml, leading 

and effectively so you get pharmacies) Formulated by Dr 

some relief! 

Tey Hong Liang from the National 

Skin Centre, this is a favourite 

1 Curel Moisture Face Care among fellow eczema sufferers 1 

Range (from $19.80, leading as it contains menthol to combat 

pharmacies) Dr Mark Tang, a itchiness, and ceramides to 

consultant dermatologist at The hydrate and repair skin. The nonsticky 

cream applies on smoothly 

Skin Specialists & Laser Clinic, 

Mount Alvernia Medical Centre, and gives a cooling effect to skin. 

says that a key ingredient to look Hooray – no more scratching! 

for in eczema-relief products is 

ceramides. “The lack of ceramides 3 La Roche-Posay Lipikar Gelfluide 

($29.90 for 400ml, leading 

in the skin leads to a damaged 

skin barrier, which makes it more pharmacies) La Roche-Posay’s 

susceptible to external irritants signature thermal spring water is 

and allergens. This results in the main ingredient in this body 

red, dry and itchy skin. This moisturiser. It is naturally rich 

inflammation can further decrease in selenium and has soothing 

the ceramides in the skin, leading antioxidant properties. Upon 

to a vicious cycle of skin barrier application, the gel also forms a 

disruption, hypersensitivity and film on skin to seal in moisture 

inflammation.” 

and block out external irritants. 

DIGITAL EXCLUSIVE! 

Watch our video to find out how 

our test went. The digital edition of 

Shape is available for download at 

the App Store and Google Play. 

Download 

the digital 

edition for 


content! 

3 

Download 

the digital 

edition for 


content! 

It started as a one-woman show in 

in Singapore recently as part of the 

2009. Then, Cassey Ho (@blogilates) inaugural Fitnessfest 2017. Despite the 

was just a passionate certified pilates sweltering heat, the crowd turned up 

instructor who shot and edited videos in full force to get a first-hand taste of 

of her routines for her students to follow her workouts. 

on Youtube. 

With a following as impressive as 

Now, the Blogilates team has grown hers, you’d think it’d be easy for her to 

to become 12-people strong and Cassey get swept up in the fame and popularity 

reaches an audience of over 6.5 million of social media. But when we met for our 

subscribers and followers across various cover shoot later in the day, there were 

social media channels. Her Pop Pilates absolutely no airs about her. Cassey is 

workouts alone are taught in over 3,000 genuinely one of the most down-to-earth 

classes worldwide each month. 

personalities we’ve met. 

Los Angeles-based Cassey was 

Here’s how she keeps things real. 

SHAPE JULY 2017 | SHAPE YOUR LIFE | 27 

Download 

the digital 

edition for 


content! 

The digital edition of Shape is 

available for download at the App 

Store and Google Play. 

SHAPE JULY 2017 | LOOK GREAT | 107 

2 

In the 

July issue… 

Shape Your Life Celebrity 

UP CLOSE 

WITH 

Cassey 

SOCIAL MEDIA 

SUPERSTAR CASSEY HO 

SHARES HER SECRETS TO 

STAYING GROUNDED IN 

THE DIGITAL AGE. 

Pg 20 Watch Youtube fitness star 

Cassey Ho do a waist-sculpting 

workout sequence she created 

for Shape. 

Shape Your Life Event 

Pg 30 View more 

photos from the 

Shape x Triumph 

event at Bounce 

Singapore. 

Jump, jump! 

O 

We bounced on trampolines to 

put new sports bras to the test. 


View more photos from the event. 

TEXT ZARELDA MARIE GOH PHOTOGRAPHY ANGELA GUO 

Get more 

with our 

digital edition 

Now available at 

PHOTO TPGIMAGES.COM SOURCE BMC MEDICINE 

Eat Right 

FUEL YOUR BODY! 

Go nuts 

Eating a handful of nuts a 

Look Great News 

WIDE-EYED WONDER 

For youthful-looking gazers 

Lift droopy lids by applying a touch more 

For maximum drama 

Do mix and match your favourite mascaras 

To make your eyes look Fix mascara mishaps 

bigger Apply more mascara to the top Smudged some mascara on lids? Don’t 


Check out six great nuts for good skin 

Troubleshooting tips 

If the mascara is starting to dry and 

Pg 71 Find out 

which nuts to 

consume for 

good health 

and a glowing 

complexion. 

Try the trend! 

SUPER-SOOTHERS 

Pg 83 We tested this 

new beauty fad of using 

hard-boiled eggs to apply 

foundation. Watch the video to 

find out how things went.

Your 

Shape 

Life 

FIND BALANCE EVERY DAY! 

Flip your 

happy switch 

Even if you’re the dark and stormy type, you can 

learn to be more sunny, says new science. What it 

takes is imagining yourself many years from now, 

after everything has gone as well as it possibly 

could and you’ve accomplished all your life goals. 

“Optimism is a way of thinking about the future, and 

we can change our thinking,” says John Malouff. After 

analysing 29 different studies in which participants 

went through optimism training, John and his 

colleagues found this visualisation exercise produced 

a significantly greater perk-up than any other. 

“Picturing ourselves happy focuses our thinking 

on positive outcomes, and leads us to plan how to 

achieve them,” he says. Things are looking up 

already, right? 

PHOTO TPGIMAGES.COM 

SHAPE JULY 2017 | SHAPE YOUR LIFE 

| SHAPE YOUR LIFE | 17

Shape Your Life News 

UNLOCK 

MORE ENERGY 

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. 

Nope, it’s not the 

stuff you inhale at the 

dentist’s office (that’s 

nitrous oxide). Nitric 

oxide (NO) is produced 

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, a professor of 

applied physiology at the 

University of Exeter. That 

means it’s easier for you 

to push yourself harder. 

Unfortunately, your 

levels of this beneficial 

gas start to dip as early as 

age 25. 

But it’s so essential 

to good health that 

Andrew says everyone 

would benefit from 

upping their supply, 

including fit women. 

These three sciencebacked 

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 Dr James Rippe, a 

cardiologist and fitness 

expert and the founder 

of the Rippe Lifestyle 

Institute, a health research 

organisation in the US. 

The best exercise for 

NO production is cardio, 

because it really revs up 

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 everyday. 

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 150ml 

to 270ml of beet juice 2½ 

hours before a workout 

were able to increase the 

time they spent pedalling 

by as much as 14 percent. 

Not a fan of beets? 

Andrew says 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 

ageing, 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 you’ll 

likely still get enough to 

reap the health benefits. 

TEXT MIREL KETCHIFF & JANICE SIM PHOTOS 123RF.COM 

18 | SHAPE YOUR LIFE | SHAPE JULY 2017

Everyday habits that could 

be secretly ageing you 

It is safe to say that delaying the age of 

time on our body and skin is probably 

one of the most important life goals 

that every woman has in mind. While ruling 

out the obvious contributing factors like 

excessive alcohol abuse and smoking, here 

are six seemingly harmless habits that 

could be speeding up the ageing process. 

Checking your social media 

feeds incessantly 

There’s nothing wrong with scrolling 

through your Facebook and Instagram 

accounts via your phone. But when you do 

so, you normally look down, thus resulting 

in a condition referred to as “tech neck”. 

From here on out, it could lead to dropping 

jowls, saggy skin and creases around your 

neck. Make a conscious effort to keep your 

phone slightly closer to your eye level, or 

perhaps give yourself several breaks from 

your phone throughout the day. 

Blasting music through 

your headphones 

Your tolerance to loud sounds generally 

increases whenever you feel like turning up 

the music when listening to your favourite 

songs. And by doing so, it can lead to 

a gradual process of hearing loss. To 

prevent this, you can use noise-cancelling 

earbuds to block out the background 

noise so that you don’t feel the need to 

raise the volume. 

Overdosing on sugary 

foods 

Having a sweet tooth on a regular 

basis won’t just affect your weight loss 

efforts – it also takes a toll on your skin. 

According to a 2007 study published in 

the British Journal of Dermatology, once 

sugar hits your bloodstream, it forms 

glycation end products that damage your 

proteins like collagen and elastin – hence, 

making your skin look dull and wrinkled. 

The ageing effects usually start to show 

at about age 35 and increase rapidly 

after that. 

Sleeping on the side or 

your stomach 

Your “sleep lines” might not be so 

harmless after all. By sleeping on the 

side or your stomach, there’s a repeated 

pressure that usually occurs on your face, 

arms and stomach, and this promotes 

the breakdown of collagen. Hence, those 

sleep lines could have a good chance of 

turning into wrinkles. 

Drinking from a straw 

This might happen all the time when 

we’re out and about, but according to 

celebrity esthetician Renee Rouleau, pursing 

your lips regularly encourages the breakdown 

of collagen and elasticity around your upper 

lip area, which 

could result in wrinkles and lines. While it 

can be difficult to deny yourself a straw 

every now and then, pay more attention to 

your lip line when you’re going through your 

skincare regime by applying facial serums and 

moisturisers. 

Not eating enough vegetables 

Even if you love your weekly fix of salads, 

you should know that it isn’t entirely enough. 

The antioxidants you get from consuming 

vegetables are important because they help 

fight off free radicals that can otherwise leave 

a dull and older looking appearance on your 

body and skin. However, they only remain 

active for about a few hours, which is why 

there’s a need for them to be continually 

replenished. A good diet to follow? Try 

including greens in every meal of the day. 

SHAPE JULY 2017 | SHAPE YOUR LIFE | 19

shape your life Celebrity 

20 | shape your life | shape july 2017

uP Close 

With 

Cassey 

soCial MeDia 

supersTar Cassey ho 

shares her seCreTs To 

sTayiNG GrouNDeD iN 

The DiGiTal aGe. 

BY DAWN CHeN PHoToGRAPHY fReNCHeSCAR lIM 

It started as a one-woman show in 

2009. Then, Cassey Ho (@blogilates) 

was just a passionate certified pilates 

instructor who shot and edited videos 

of her routines for her students to follow 

on Youtube. 

Now, the Blogilates team has grown 

to become 12-people strong and Cassey 

reaches an audience of over 6.5 million 

subscribers and followers across various 

social media channels. Her Pop Pilates 

workouts alone are taught in over 3,000 

classes worldwide each month. 

los Angeles-based Cassey was 

in Singapore recently as part of the 

inaugural fitnessfest 2017. Despite the 

sweltering heat, the crowd turned up 

in full force to get a first-hand taste of 

her workouts. 

With a following as impressive as 

hers, you’d think it’d be easy for her to 

get swept up in the fame and popularity 

of social media. But when we met for our 

cover shoot later in the day, there were 

absolutely no airs about her. Cassey is 

genuinely one of the most down-to-earth 

personalities we’ve met. 

Here’s how she keeps things real. 

shape july 2017 | shape your life | 21


Don’t let 

social media 

define you 

While Cassey loves how instagram or youtube can 

be a way to spark conversations with people from 

all over the world, she also hates how it can just as 

easily be an avenue to breed mindless narcissism. 

for her, photos and videos are a way to tell a 

story that others can learn or grow from. The drive 

to lead by example and inspire her followers is also 

the reason you won’t catch her feed filling up with 

gratuitous selfies. 

“i don’t just do selfies,” she says. “every time i 

post any content, i’m always mindful that it should 

be something that helps somebody. social media 

is simply a platform for me to share my workouts, 

my recipes and my thoughts. My content has never 

been vanity-driven, and i don’t let the platform 

control me.” 

Learn to 

switch off 

Throughout the preparation and shoot, Cassey 

didn’t stay glued to her phone even though 

the digital domain is her playground. Content 

creation is so much a part of her life, but she 

still strikes a balance between reel life and real 

life. “i try to live in the moment,” she says. 

We’ve all been there and done that: When a 

delicious plate of food is in front of you, do you 

need to snapchat or instagram it first or do you 

just tuck right in and enjoy? 

“it gets a bit ridiculous,” says Cassey, who 

admits she isn’t as active in documenting every 

moment of her life the way other influencers 

might. “i don’t like to broadcast my life like a 

full-on reality TV show. if i did that, i would feel 

like i was performing the whole time. i choose 

to keep parts of my life private to remain 

authentic to those i care about most.”

phoTos fReNCHeSCAR lIM assisTeD By SHeRMAN See-THo arT DireCTioN RAY TICSAY sTyliNG DolPHIN Yeo assisTeD By AMANDA TAN 

hair SeAN ANG/fAC3INC, USING KeVIN MURPHY MaKeup GINGeR lYNeTTe, USING Cle De PeAU BeAUTe ouTfiT H&M 

Filter out 

the hate 

Being in the public eye definitely comes with its share of 

trolls, and being a fitness instructor means that people tend 

to be even more critical of your body. “as a human being – 

and an emotional and passionate person – yes, i am affected 

by negative comments. But how much it affects me has 

diminished over the years,” says Cassey. 

“i’ve come to realise that a person’s mean comment has 

a lot more to do with them than it has to do with me. so if i 

can’t learn anything from those remarks, i choose not to let 

them bother me.” instead, Cassey looks out for constructive 

criticism in the comments and turns them into motivation to 

make herself stronger and smarter. 

Know 

yourself 

When it comes to fitness, always be sure to listen to your 

body. Back in early 2016, Cassey came clean about an 

eating disorder she developed four years prior. While 

training for a bikini competition then, she subjected her body 

to an immensely strict diet on top of working out around four 

hours daily. 

on the day before the competition, her trainer wanted her 

to lose as much water weight as possible so that her muscles 

would show better the next day. he asked her to take diuretic 

pills, go to the sauna for an hour, do an extra hour of cardio on 

top of her regular workouts, all the while drinking only 240ml 

to 480ml of water the whole day. “i did everything he asked 

except for the pills because i already felt like i was going to 

die,” she says. 

That episode birthed an unhealthy relationship with food 

that lasted a few years. she finally broke the cycle by first 

admitting that she had a problem, and allowing herself to 

slowly recognise that food was fuel and not the enemy. “it 

took time to break out of that ‘food jail’, but once i freed 

myself of restriction, i regained control of my eating habits,” 

she says, adding that she would never diet again. 

“eat to feel your most energetic and most at peace. it takes 

a lot of trial and error to figure out what that means, but eat 

something that makes you feel good in the long run, not just 

because it’ll make you look good in the short run.” 

surPrise, 

surPrise 

BeT you DiDN’T KNoW These 

fuN faCTs aBouT Cassey! 

#Workworkworkworkwork 

When she’s not working out, she’s 

working on new designs for popflex or 

brainstorming ideas for her channels. 

“i’m a workaholic… by choice.” 

#lipslikesugar 

Cassey loves her lips just the way they 

are, and never wears lipstick unless she 

has to. “i just don’t like lipstick.” 

#ticktock 

punctuality isn’t one of her strengths. 

“i’m always late to everything! it’s a very 

bad habit, and i’m working on it.” 

#foodporn 

she’s a huge foodie at heart. Back 

home in los angeles, Cassey gets 

recognised more often at dessert shops 

than at the gym. 

#unplugged 

“i don’t need to look at my phone all 

the time,” says Cassey, whose phone is 

usually set to the “Do Not Disturb” mode 

so that she only gets connected when 

she wants to. 

#Behindthescenes 

Cassey films most of her videos in one 

take. “The actual time it takes to film a 

youtube workout is the actual time it 

takes for me to do the workout,” she 

says. “so if it’s a 15-minute video, it’s a 

15-minute workout for me. No cuts, no 

breaks.” That said, there are usually six 

people helping on set who put in extra 

hours to get the hair, makeup, light and 

sound right, and an additional four to six 

hours of editing after filming. 



Get 

fit, 

fast! 

Sculpt your abs and burn fat with 

this PIIT28 Waist Shaper Workout 

that’s been exclusively designed for 

Shape. Cassey’s PIIT28 programme 

combines strengthening pilates 

moves with intensive cardio 

elements of normal high-intensity 

interval training (HIIT) to shape 

your body in just 28 minutes. 

This routine consists of seven 

moves. Perform each for 45 

seconds and rest for 15 seconds in 

between. Do a total of four rounds 

(alternating on your left and right 

sides) for a full 28-minute workout. 

Do this workout sequence a few 

times a week for best results. 

A 

1 Curtsy lunge kiCk 

Works butt and legs 

[A] start with right leg diagonally behind 

the other in a lunge position. Keep chest 

tall. [B] Kick right leg up as high as you 

can to touch raised right hand. switch 

sides during next set. 

B 


2 stArfish leg rAises 

Works obliques, arms and thighs 

[A] Get into side plank position with 

bottom arm extended directly below 

your shoulder. [B] raise top leg as 

high as possible while keeping body 

aligned. return to starting position 

and repeat for 45 seconds. switch 

sides during next set. 

A 

B 

A 

3 PlAnk jACk donkey kiCk 

Works the entire body 

[A] start in plank position. [B] jump both feet out. Then jump 

back to starting plank position. [C] Kick both legs up [d] and 

outwards as explosively as possible. 

B 

C 

d 

apparel PoPflex 



A 

4 CAndlestiCk 

diPPer 

Works obliques 

[A] start with right leg 

on the floor, with left leg 

fully extended. Keep body 

upright with both hands 

raised above your head in a 

Charlie’s angel position. [B] 

Tilt towards your right, going 

as low as you can (but not 

lower than parallel to the 

floor). switch sides during 

next set. 

B 

C 

A 

B 

5 one-ArMed BurPee 

Works whole body 

[A] start in plank position with one arm 

behind your back. [B] jump forward, landing 

your feet right outside your shoulders. 

[C] spring upwards and return to starting 

position. switch arms during next set. 


A 

6 douBle ds 

Works abs and thighs 

[A] lie on your back with 

both hands behind the 

nape of your neck. lift 

your head, neck and 

shoulders off the floor 

with only your lower 

back pressed into the 

mat. Bring your legs 

straight into the air. 

[B] rotate both legs 

outwards and away 

from your body, as if 

you’re drawing two 

capital letter Ds back to 

back. [C] return legs to 

starting position. 

B 

C 

A 

C 

7 knee-in flyers 

Works legs and abs 

[A] Get into three-legged 

downward dog position. 

[B] Bring back leg in 

towards your chest. [C] 

Kick this same leg back 

as high as possible, 

adding a hop at the 

end. switch legs during 

next set. 

B 

ouTfiT PoPflex 

3, 2, 1… 

ACtion! 

Cassey didn’t start out as a video pro, 

but she has picked up lots of tricks 

along the way. Here are her three best 

tips for acing your shoots. 

light uP 

“you can actually shoot 

pretty good videos on 

your phone these days, 

but it’s all about getting 

the lighting and sound 

on point,” she says. she 

suggests filming in a welllit 

area, such as a room 

with lots of windows. 

sound CheCk 

if you’re shooting 

instructional videos like 

the ones she does, be sure 

that the audio is clear and 

doesn’t have too many 

echoes. play back your 

videos to check them, and 

use a microphone pinned 

to your shirt if you’re 

going to be talking a lot. 

stAy reAl 

your audience can tell if 

you aren’t authentic. “The 

most important thing is to 

let your personality shine 

through. That is what will 

differentiate your content 

from everyone else’s.” 


Shape Your Life 

Imagine a 

renewed you 

To achieve success – getting fitter, healthier, more 

confident, or whatever – you need to create a picture 

of it in your mind, scientists say. Here, the steps. 

You know that athletes use 

visualisation to give themselves an 

edge and calm their nerves before 

a big competition. (Remember 

#PhelpsFace from the Olympics?) 

“When you imagine yourself performing a 

task, your muscles contract as though you’re 

actually doing it. The contractions are so 

small, you can’t feel them, but it’s enough to 

strengthen your muscle memory,” says Nicole 

Detling, an assistant professor of kinesiology 

and sport science at the University of Utah, 

and a sports psychology consultant to 

Olympic athletes. 

In other words, when you mentally 

rehearse a tennis serve or swimming stroke, 

you’re essentially doing it physically as well. 

As evidence: People with wrist casts who 

visualised moving their immobilised muscles 

lost half as much strength as those who didn’t 

imagine exercising, research in the Journal of 

Neurophysiology found. 

Visualisation can help hone your technique 

too. Female basketball players who imagined 

themselves throwing perfect free throws just 

before a game wound up making 70 per cent 

of their shots, while those who didn’t sank 54 

per cent, a New Mexico State University study 

found. It can even rev motivation, according 

to research in the journal Psychology of 

Sport and Exercise. In the study, women 

who pictured themselves working out were 

significantly more driven to exercise than 

those who didn’t. 

And now experts are discovering that the 

perks of visualisation go far beyond fitness. 

New research has verified its effectiveness 

for everyone, showing that the technique is 

extremely powerful at improving confidence, 

reducing stress and boosting performance. 

That’s because your brain responds to 

visualisation the same way your muscles do, 

says Philip Post, assistant professor of motor 

learning and sport psychology at New Mexico 

State University. 

“When you imagine yourself reacting a 

certain way to a certain event – like being 

calm and in control while giving a speech at 

a wedding – it strengthens the neurological 

pathways you need to actually respond that 

When you mentally rehearse 

performing a move or task, 

you’re essentially doing it 

physically as well. 

SEE INSTANT 

SUCCESS 

Use these quick, in-the-moment 

guided visualisation exercises to... 

RELAX 

“Identify a place where you feel 

safe, comfortable and calm, such 

as at the beach,” says Nicole 

Detling. Visit that spot in your mind 

anytime you need to unwind. 

REDUCE PAIN 

Give the ache a shape, colour 

or name, like a balloon or fire, 

Nicole says. Then imagine yourself 

popping the balloon or dousing the 

fire with water. Taking control of it 

in your mind will help reduce it. 

BOOST MOTIVATION 

If you’re dragging your feet on the 

way to the gym, imagine yourself 

enjoying the perks of sticking to 

the routine for a few months, like 

better energy. Women who used 

this visualisation technique, called 

approach imagery, were more 

enthusiastic, worked out more, 

and burned more calories than 

others, according to research in the 

Journal of Behavioral Medicine. 

TEXT MIREL KETCHIFF PHOTO 123RF.COM 

28 | SHAPE YOUR LIFE | SHAPE JULY 2017

way,” he says. Once the big moment arrives, 

you’ve “done” it so many times mentally 

that you’re much better prepared to keep 

your cool. 

Best of all, it takes just 10 minutes a day 

of visualisation to start seeing the benefits, 

Nicole says, and you could notice changes 

after just one session. 

We walk you through the important steps. 

First, you need a goal Be sure 

that what you want to achieve is clear and 

measurable, then ask yourself exactly what 

you need to do to make it happen, Philip says. 

If you want to run faster, the first step is to 

gradually increase your pace. If your goal is to 

deliver that great wedding speech, you might 

start by practising in front of the mirror to 

get comfortable reciting it and build up your 

confidence. Being specific about the actions 

you’ll take to reach a goal lets you create a 

more targeted mental picture, which in turn 

activates the corresponding brain pathways, 

leading to faster, stronger results, he adds. 

Now add on layers To begin, 

imagine yourself doing the action from start 

to finish – crossing the finish line with perfect 

form or reciting the speech to applause, for 

example. Then “layer” on your senses, Philip 

says. What will you be seeing, hearing 

and even smelling in real life? “You want 

to try to make the imagery process as 

functionally equivalent to the physical 

practice as possible, in order to help 

activate the relevant brain regions to the 

greatest extent,” he says. 

“If you’ll be giving a speech, for 

instance, stand up as you’re visualising it – 

you can even put on the same outfit you’ll 

be wearing on the big day.” 

Imagine how you’ll 

overcome obstacles Think 

about what challenges you’ll face in real life. 

“Say to yourself: ‘OK, I’m up there in front 

of the crowd – how do I feel?’ Maybe you’re 

nervous and shaky. Imagine how you’ll 

modify that response by taking a few deep 

breaths to slow your heart rate or smiling to 

reassure yourself,” Philip says. 

To run faster, picture your muscles 

feeling fatigued or sore towards the end of 

the race, then see yourself maintaining the 

correct form anyway. “What you’re doing is 

creating a memory that’s flexible enough to 

adapt to any circumstances,” he says. 

Finally, pair it with 

practise While studies show that 

visualisation alone can positively influence 

performance, the latest research suggests 

that combining imagery with actual 

practise is essential for it to make a 

substantial difference consistently, Philip 

says. Do your running speed work or give 

your speech to a small group of friends in 

addition to your mental practise routine. 

Then when you’re at the race’s starting line 

or about to walk out in front of the wedding 

guests, take a few seconds to quickly cycle 

through your visualisation for one last surge 

of confidence. 

SHAPE JULY 2017 | SHAPE YOUR LIFE | 29

shape your life event 

Jump, jump! 

We bounced on trampolines to 

put new sports bras to the test. 

over 30 invited guests, including the media and fitness 

influencers, came together at Bounce singapore on april 

27 for the launch of Triumph’s newest sports bras. 

The range, named Triaction, is divided into the studio 

Collection and the Cardio Collection. The former has bras for lowimpact 

classes like yoga, while the latter, as the name suggests, is 

great for running, jumping and other high-impact activities. 

all guests wore Triaction bras, and were fitted by Triumph’s bra 

fitting experts prior to the event, co-hosted by Shape. 

The event started off with a presentation by Shape editor 

Zarelda Marie goh and sharon poh of Triumph’s advertising and 

promotions department. Zarelda gave styling tips and talked about 

common sports bra issues such as poor fit and lack of support. 

sharon shared how the Triaction range counteracts these problems. 

a Triumph bra-fitting expert also explained how to choose the right 

sports bra using Shape fit girl winner Victoria pang as a model. 

Then everyone bounced for five minutes non-stop to set the 

record of most number of people jumping on trampolines together. 

a record was set and we got into the singapore Book of records. 

That’s not all: guests participated in a kick-ass Bounce fit 

workout conducted by Bounce singapore instructors, which 

comprised of mainly high-intensity interval exercises. later, we 

enjoyed refreshments provided by selva foods. Then everyone 

went home satisfied with a goodie bag. 

TexT Zarelda Marie Goh phoTography anGela Guo 


JOIN OUR 

AND GET INTO THE BEST 

SHAPE OF YOUR LIFE! 

Get stronger, fitter and healthier with the Strong Fit Squad, 

a newly launched community that focuses on exercising 

smart, eating right and living well! 

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Healthy 

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ARM YOURSELF WITH KNOWLEDGE! 

TEXT ZARELDA MARIE GOH PHOTO TPGIMAGES.COM 

If you’ve been trying to lose weight to no avail, 

look at what time you go to bed at night. A 

stu 

dy done by the Finnish National Institute for 

Health and Welfare found that those who stayed 

up late ate more sugar and fats than those who 

were early risers. Published in journal Obesity, 

the study had researchers track the diets of 

almost 2,000 men and women aged 25 to 74 

years, and grouped them accordingly with a 

questionnaire. In general, the night owls leaned 

towards foods higher in sugar and lower in fibre, 

carbohydrate and fats. They also didn’t prioritise 

breakf 

ast, had more irregular mealtimes, and 

had sn 

ack 

s twice as often as the morning people. 

So hit the sack early and you might just star 

t 

seeing the resu 

lts you desi 

re. 

SHAPE JULY 2017 | LIVE HEALTHY | 33

Live Healthy News 

CHILL 

OUT 

While most of us would shudder at the 

thought of showering in icy-cold water, 

these perks of skipping out on a warm, 

soothing shower might just change 

your mind. 

If you’re not accustomed to bathing 

in cold temperatures, you can start 

gradually with 10 seconds in the time 

you spend in the shower. As your body 

gets used to it, you can slowly start to 

bump it up to 20 and then 30 seconds 

before hitting a full minute. Ideally, 

your goal is to have five minutes of 

cold shower time. 

However, as such showers can 

shrink up your blood vessels if you 

have high blood pressure or a heart 

condition, do not attempt this before 

consulting your doctor. 

Here’s what you stand to gain. 

1 Increased alertness The first 

reaction our body has to a cold shower 

would probably be shock, but that 

surprisingly builds up warmth with our 

quickened breathing. Our heart rate will 

also increase alongside this, releasing a 

rush of blood through our system. This 

helps to awaken our senses, giving a 

boost of energy for the rest of the day. 

2 A healthier weight Our bodies 

contain two types of fat tissue – white 

fat and brown fat. White fat occurs 

when we consume more calories than 

we actually need and they remain in 

our body when we don’t burn them 

for energy. Brown fat is known as the 

good fat that keeps our bodies warm 

by generating heat. A study in The New 

England Journal Of Medicine found that 

cold temperatures can activate and 

promote brown-fat activity, which helps 

to burn white fat at the same time. 

3 Cleaner hair and skin 

As calming as hot water can be to our 

bodies, it tends to dry out our skin. On 

the other hand, cold water tightens our 

cuticles and pores as it constricts blood 

flow, which can then prevent them 

from getting clogged. This is the same, 

whether for the pores in your scalp or 

your skin. 

4 Better immunity 

Cold water improves blood circulation, 

causing arteries to pump blood more 

efficiently, benefiting our heart health. 

This, in turn, can lower blood pressure 

and help our immune system in the 

long run. 

5 Faster muscle recovery 

Just like how professional athletes 

take ice baths after intense training to 

soothe muscle soreness, a study was 

done by The Cochrane Library, which 

found that cold-water baths were 

effective in relieving sore muscles after 

exercises, as it reduces inflammation 

where the muscles were strained. 

6 A happier mood As intense 

and horrifying cold showers might 

seem, they have been known to 

relieve depression symptoms due to 

a good amount of electrical impulses 

caused from the peripheral nerve 

endings to the brain. This instantly 

boosts one’s mood – especially perfect 

for the mornings! 

TEXT JANICE SIM & CARLY GRAF PHOTOS 123RF.COM 

34 | LIVE HEALTHY | SHAPE JULY 2017

Good sex, 

great 

workout 

Pounding heart, hot skin, mental thrill... 

The two activities have more in common 

than you might think. And according to new 

research, they can benefit each other in 

surprising ways. Here’s how satisfying sex 

helps you get stronger, fitter and happier. 

CONSIDER IT AN EXCELLENT WARM-UP 

Sex revs up your heart rate, increasing 

blood flow to your muscles and joints, which 

primes them for movement, says Yvonne 

Fulbright, the author of The Better Sex Guide 

to Extraordinary Lovemaking. This greater 

flexibility gives you a full range of motion 

when you exercise, so your form will be 

stronger and you’ll get better results from 

your reps. 

YOU MAY WORK OUT FOR LONGER 

Having an orgasm turns on the area of the 

brain that dulls pain for up to 24 hours, found 

research from Rutgers University. Increased 

pain tolerance may help you pick up heavier 

dumbbells than usual or log an extra couple 

of kilometres on the treadmill. 

THE AFTERBURN IS POWERFUL 

Your body produces mood-lifting endorphins 

during sex, and that happiness can also make 

you more confident, Yvonne says. The more 

you believe in yourself and your abilities, the 

easier it is for you to tackle a tough routine 

like Crossfit or a HIIT session. 

THERE’S THE REFUELLING FACTOR 

During sex, your body releases oxytocin, 

a hormone linked to better sleep, says 

Mark Anshel, a professor emeritus in 

the Department of Health and Human 

Performance at Middle Tennessee State 

University. Getting quality shut-eye means 

you’ll recover quicker from your last workout 

and have more energy for your next one. 


Live Healthy 

PUT YOUR HEAD 

IN THE CLOUDS 

You know to give your body a break after a tough workout 

– research shows your brain needs rest and recovery, too. 

Here’s the secret to productive mental downtime, and why it 

will make you happier and healthier. 

Time off is what your brain thrives on. 

It spends hours every day working 

and managing the constant streams 

of information and conversation that 

come at you from all directions. 

But if your brain doesn’t get a chance 

to chill and restore itself, your mood, 

performance and health suffer. Think of this 

recovery as mental downtime – periods when 

you’re not actively focusing on and engaged 

in the outside world. You simply let your 

mind wander or daydream, and it becomes 

re-energised in the process. 

But just as we’re falling short on sleep, 

we’re also getting less mental downtime 

than ever. In a survey by the Bureau of 

Labor Statistics in the US, 83 per cent of 

respondents said they spent no time during 

the day relaxing or thinking. 

“People treat themselves like machines,” 

says Dr Matthew Edlund, the author of 

The Power of Rest: Why Sleep Alone is Not 

Enough. “They consistently over-schedule, 

overwork and overdo.” 

This is especially true for active women, 

who tend to go just as hard in the rest of their 

lives as they do in their workouts because 

they’re motivated and driven, says Danielle 

Shelov, a psychologist in New York City. “They 

think the best way to succeed is by doing as 

many productive things as possible.” 

That kind of attitude can rebound on 

you, though. Consider the zombie-like 

feeling you have after a marathon meeting 

at work, a crazy-busy day running errands 

and doing chores, or a weekend filled with 

too many social gatherings and obligations. 

You can barely think straight, you end up 

accomplishing less than you had planned, and 

you become forgetful and make mistakes. 

A full-throttle lifestyle can chisel away at 

productivity, creativity and happiness, says 

Stew Friedman, the director of the Wharton 

Work/Life Integration Project at the University 

of Pennsylvania and the author of Leading the 

Life You Want. “The mind needs rest,” he says. 

“Research shows that after you take a mental 

time-out, you are better at creative thinking 

and coming up with solutions and new ideas, 

and you feel more content.” 

MENTAL MUSCLE 

Your brain is actually designed to have regular 

rest periods. Overall, it has two main modes 

of processing. One is action-oriented and lets 

you concentrate on tasks, solve problems and 

process incoming data – this is what you use 

when you’re working, watching TV, scrolling 

through Instagram, or otherwise managing 

and making sense of information. The second 

is called the default mode network (DMN), 

and it switches on whenever your mind takes 

a break to wander inwards. 

If you’ve ever read a few pages of a book 

and then realised you haven’t absorbed 

anything because you were thinking about 

something totally unrelated – like the 

best place to go for tacos or what to wear 

tomorrow – that was your DMN taking over. 

The DMN can switch on and off in the 

blink of an eye, research shows. But you can 

also be in it for hours – during, say, a quiet 

walk in the woods. 

Either way, spending time in your DMN 

every day is critical: “It creates rejuvenation 

in the brain, when you can chew on or 

consolidate information and make meaning 

out of what’s going on in your life,” says 

Mary Helen Immordino-Yang, an associate 

Let your brain wander freely 

several times throughout the 

day, and you’ll feel calmer and 

more content. 

TEXT BETH JANES ILLUSTRATIONS 123RF.COM 


Live Healthy 


Live Healthy 

After you take a mental timeout, 

you’re better at creative 

thinking and coming up with 

clever ideas and solutions. 

professor of education, psychology and 

neuroscience at the University of Southern 

California’s Brain and Creativity Institute. 

“It helps you make sense of who you 

are, what actions to do next, and what 

things mean, and it’s linked to well-being, 

intelligence and creativity.” 

The DMN gives your mind a chance to 

reflect and sort things out. It helps you 

expand on and solidify lessons you’ve 

learned, think about and plan for the future, 

and work out problems. 

Anytime you get stuck on something 

and give up on it, only to be struck with 

an “A-ha!” moment later on, you may have 

your DMN to thank, says Jonathan Schooler, 

a professor of psychological and brain 

sciences and the director of the Center for 


Live Healthy 

Mindfulness and Human Potential at the 

University of California, Santa Barbara. 

In a study on writers and physicists, 

Jonathan and his team found that 30 per 

cent of the group’s creative ideas originated 

while they were thinking about or doing 

something unrelated to their jobs. 

In addition, the DMN also plays a key role 

in forming memories. In fact, your brain may 

be busier forming memories in the quiet time 

right before you fall asleep (a prime DMN 

period) than when you’re actually sleeping, 

a study from the University of Bonn in 

Germany suggests. 

GET IN THE ZONE 

It’s important to give your brain a break 

numerous times throughout the day, 

experts say. While there’s no hard and fast 

prescription, Stew suggests aiming for a rest 

period about every 90 minutes or whenever 

you start to feel drained, are unable to 

concentrate, or are stuck on a problem. 

No matter how busy you get, don’t 

sacrifice activities that really revitalise you, 

like a quiet bike ride in the morning, a lunch 

break away from your desk, or a relaxing 

evening at home. And don’t skip vacations 

or days off. 

“The key is to stop thinking that 

downtime is a luxury that’s taking away 

from your productivity,” Mary says. In fact, 

just the opposite is true. “When you invest 

in downtime to consolidate information 

and construct meaning out of your life, 

you charge back into your day-to-day 

rejuvenated and more strategic about what 

you want to accomplish.” 

Here are some other proven ways to get 

the mental refresh you need every day: 

1. Take action. Washing dishes, gardening, 

going for a walk, painting a room – these 

types of activities are fertile ground for 

your DMN, Jonathan says. “People have a 

hard time daydreaming when they’re doing 

absolutely nothing,” he says. “They tend to 

feel guilty or bored. Non-demanding tasks 

give you a greater mental refresh because 

you’re not so restless.” Next time you’re 

folding laundry, let your mind wander. 

2. Ignore your phone. Like most of us, 

you probably pull out your phone whenever 

you’re bored. But that habit is robbing you of 

precious mental downtime. 

Take a screen break. When you’re running 

errands, stash your phone away (so that you’ll 

have it if you really need it), then ignore it for 

as long as you can. Notice how it feels to not 

be distracted and the way you can daydream 

when you’re doing things like waiting in line. 

Stew, who asks his students to try this as 

an experiment, says people inevitably feel 

anxious at first. “But after a little while, they 

start to take deeper, more relaxing breaths 

and begin to observe the world around 

them,” he says. “Many realise how much they 

use their phones as a crutch whenever they’re 

nervous or bored.” 

What’s more, allowing your brain to drift 

at times like this may actually help you stay 

more focused and present when you need to 

be, such as during an endless but important 

meeting at work, Jonathan says. 

3. Be a little less connected. Facebook, 

Instagram, Twitter and Snapchat are like 

chocolate: Some is good for you, but too 

much can be trouble. 

“Social media is the biggest killer of 

downtime, period,” Danielle says. “Plus it can 

work against you because you see only the 

perfection in people’s lives. That makes you 

anxious.” Even more stressful are all those 

upsetting news stories in your Facebook feed. 

Track your social media usage for a few 

days to see exactly how much time you’re 

spending on it and how it makes you feel. If 

necessary, set limits for yourself – no more 

than 45 minutes a day, for instance – or cull 

your friends list, saving just those people you 

truly enjoy keeping up with. 

Choose nature over concrete. Letting your 

mind wander while you’re strolling through 

a park is more restorative than when you’re 

walking down a street, according to research 

from the University of Michigan. 

Why? Urban and suburban environments 

assault you with distractions – honking 

horns, cars, and people. But a green space 

has soothing sounds, such as birds chirping 

and trees rustling in the wind, that you can 

choose to pay attention to or not, giving your 

brain more freedom to roam where it wants 

to go. 

4. Peace out. The mindfulness you get 

through meditation delivers important 

restorative benefits to your brain, studies 

show. But that doesn’t mean you need to 

carve out a half hour to sit in a corner and 

chant. “There are plenty of rest and relaxation 

techniques that you can do in under a 

minute,” Matthew says. 

For example, focus on the tiny muscles 

in different areas of your body for 10 to 15 

seconds each, he says. Or every time you take 

a drink of water, think about how it tastes and 

feels. Doing this is equivalent to giving your 

mind a mini-recess, Stew says. 

5. Follow your bliss. DMN isn’t the only 

kind of mental break you benefit from. Doing 

things you love, even if they require some 

focus – reading, playing tennis or piano, 

going to a concert with friends – can also 

be rejuvenating, says Pamela Rutledge, the 

director of the Media Psychology Research 

Center in California. 

“Think about which activities fulfil and 

energise you,” she says. “Build in time for that 

enjoyment and to experience the positive 

emotions that come from them.” 


Live Healthy

4The number of 

times more cortisol 

receptors (basically 

tiny stress-hormone 

magnets) that belly 

fat contains compared 

with subcutaneous fat 

(the flub that sits just 

beneath your skin), a 

study in Psychosomatic 

Medicine finds. So if 

you stress out a lot, fat 

goes to your belly faster 

than anywhere else. To 

stay happy and calm, 

exercise, meditate and 

hang out with people 

who make you smile. 

TEXT JANET LEE PHOTO 123RF.COM 

FLATTER 

ABS BY THE 

NUMBERS 

Small tweaks to your day 

add up to big changes in 

your waistline. These are the 

digits to slim by. 

maximum waist size in 

inches (measure it just above 

the top of your hip bones) to 

35Your 

avoid abdominal obesity. 

50 /30 /20 

The percentage breakdown of carbohydrate, 

protein and fat of total daily calories that can 

help you best manage hunger and satiety, and 

keep belly fat and weight under control, says 

dietitian Diana Lipson-Burge. For example, 

if your base metabolism (calories your body 

burns daily at rest) plus activity works out to 

b 

1,800 calories a day, that breaks down to 900 

calories (about 225g) of healthy carbs like 

vegetables, fruits, beans and whole grains; 540 

calories (135g) of protein from sources like 

nuts and lean meats; and 360 calories (40g) 

from fats, such as those in olive oil, soybean oil, 

salmon and walnuts. 

2 or 3 

67 

The minutes per day 

(on 

average) of weight 

training it 

takes to minimise a 

creeping 

belly pooch. 

A study 

of more 

than 10,000 people in the 

journal Obesity found that 

those who added this time for 

weight training to their routines 

during a 12-year period gained 

fewer inches around their 

waists than those who bumped 

up their aerobic exercise by the 

same amount. 

The rating on the hunger scale (where 1 is ravenous and 10 is too stuffed to move) when you have 

to eat in the next 10 minutes or risk mowing through an entire order of nachos. Stop eating when 

you’re at 7 to avoid gaining weight, Diana says. “It’s a point where you’ll be hungry again in three 

to four hours,” she explains. Having 400 to 500 calories at each meal should keep you satiated and 

prevent overeating at your next meal. If you stop eating at 8 (instead of 7) two or more times a week, 

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

The number of hours of shut-eye a night that 

can help keep you from adding excess kilos 

to your middle, according to a study in the 

journal Sleep. People who slept for five or fewer 

hours (or eight or more) had higher amounts 

of abdominal fat, as well as an increased risk of 

type-2 diabetes. It gets worse for the short-time 

sleepers: They put on almost twice as many 

inches around their waist over five years as the 

longer-time snoozers. Researchers speculate 

“extreme” sleep patterns (too much or too little) 

alter hunger and other hormones, and may 

upset your daily calorie balance by leading you 

to eat more and exercise less because of fatigue 

or just being awake fewer hours. 

10 

The number of grams 

of fibre associated with 

reduced visceral fat. 

A study in the journal 

Obesity found that 

for every 10g increase 

in daily soluble fibre 

(the kind that slows 

digestion and helps 

you feel full) intake, 

the rate at which deep 

belly fat accumulated 

fell by 4 per cent over 

five years. Add those 10 

extra grams with half an 

avo cado, ¾ cup of black 

beans, ¾ cup of oat bran 

and a red apple. 

Zero 

The amount of visceral 

fat that liposuction can 

remove, says Dr Andrew 

Larson, a bariatric 

surgeon. “Liposuction 

removes subcutaneous 

fat,” he says. “Only diet 

and exercise can help 

you shrink the amount 

of fat deep inside that 

surrounds your organs.” 


Live Healthy 

Energise your diet 

Mid-year is the perfect 

time to reboot your 

nutriment and eat a 

little cleaner and 

greener. And we have 

just the plan to 

motivate you and 

make getting a fresh 

start easy. 

Maybe you want to brighten your 

mood 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 

dietitian Dawn Jackson Blatner, author of The 

Superfood Swap. This means eliminating any 

foods that weigh 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 nutrientdense 

and full of flavour will make you 

immediately feel healthier,” says Dawn. 

That’s because simple carbs, plentiful in 

the foods you’ll be cutting out, are associated 

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 confident, research 

shows. These foods have nutrients that 

keep neurotransmitters functioning 

optimally, says study author Tamlin 

Conner. 

And because you see the benefits 

of a jump-start right away, it will help to 

cement good habits, say Willow Jarosh 

and Stephanie Clarke of C&J Nutrition. 

TEXT MARNIE SOMAN SCHWARTZ PHOTO 123RF.COM 


Live Healthy 

THE GROUND RULES 

Begin your jump-start week by ditching 

the foods that make you hungry and tired. 

That means processed carbohydrate – even 

wholegrain breads, pastas and crackers. Doing 

this will keep your blood sugar fluctuations 

minimal so you don’t get hungry and give up, 

Stephanie and Willow 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 per cent of calories to 10 per 

cent, their blood pressure, cholesterol, weight 

and blood sugar levels improved in as little as 

nine days. 

And last, memorise 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 yourself enjoying meals more and 

naturally eating less when you savour the 

flavour and experience, Dawn 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. 

WHAT TO PUT ON YOUR MENU 

Now comes the good part: all the food 

you get to enjoy. You can still have your 

favourites, Dawn says – just eat healthier 

versions of them. For example, instead of 

tacos, make a salad of lentils cooked with 

taco seasonings, vegetables and guacamole. 

In general, fill your plate with food that’s full 

of flavour, texture and colour, Stephanie and 

Willow say. Here’s what to stock up on. 

The full rainbow Aim for three 

cups or more of vegetables a day, and 

eat at least one type at every meal, 

including breakfast, Dawn says. Add sliced 

tomatoes to 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 

Stephanie and Willow. 

Clean protein 

Eat more plant protein during your jumpstart, 

since this type of food has impactful 

health benefits. Leg umes are high in filling 

fibre; 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 per cent wholegrains like 

brown rice, oats, millet and quinoa each day. 

Because they have no additives, wholegrains 

are super-nutritious. 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 flavour for zero calories. Plus, cinnamon 

and ginger bring out the natural sweetness in 

foods like fruit, plain yogurt and even roasted 

vegetables, say Stephanie and Willow. 

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, 

Stephanie and Willow say. Apples have a type 

of fibre 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 energyboosting 

iron, as a salad topping. Add waterabsorbing 

chia seeds to oats and smoothies 

to stay hydrated and satisfied. 

Something fermented 

Sauerkraut, kimchi and other fermented 

vegetables add kick to your meals and 

deliver probiotics to keep your gut bugs in 

balance. Add a spoonful to sandwiches, eggs 

or salad. 


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Feel 

100% 

hot 

If you’re working towards a 

well-defined physique, getting 

that muscle to body-fat ratio 

just right is key. The good 

news is that this issue’s special 

focuses on that, and more! 

Learn how your body taps 

into muscle for fuel, plus 

discover the truth behind 

common myths. Next, we know 

that time is of the essence 

when you’re exercising, so 

we’ve got two super-effective 

workouts that will give you the 

results you desire. One requires 

no equipment, so you can 

literally do it anywhere, while 

the other requires just a pair 

of dumbbells. Let’s not forget 

diet, as that counts, too. We’ve 

got a piece that highlights 

foods that help in blasting fat 

or curbing cravings. 

Here’s to a stronger and 

fitter you! 

SHAPE JULY 2017 | TOTAL BODY TUNE-UP | 47


48 | TOTAL BODY TUNE-UP | SHAPE JULY 2017

The 

building 

i blocks 

of 

a great 

body 

Muscle and fat – your two 

power players for a strong, 

healthy shape. As scientists 

are discovering, their 

roles expand way beyond 

creating curves, though. 

Understand the latest 

research, and you can 

maximise their building 

and burning potential. 

TEXT KELLY MICKLE PHOTOS 123RF.COM 

FIRST, THE BASICS 

Everyone has two different types of muscle: type-1 (slow-twitch) fibres and type-2 (fasttwitch) 

fibres. “Slow-twitch fibres control endurance. They’re what you use for activities 

like running long distances and low-impact aerobic workouts like Zumba,” says Michele 

Olson, professor of exercise science at Auburn University. 

Fast-twitch fibres are used for shorter, explosive movements like squat jumps or 

sprints. They fatigue more quickly and require more recovery time. While type-1 fibres 

remain about the same size even after you tone, type-2s get larger as they get stronger, 

so working them is key if you want muscle definition. “If you only focus on training one 

type, you’re missing out on half the perks,” Michele says. 

Fat is a little more complicated. You have white fat, which includes subcutaneous 

and visceral kinds, and brown fat. Subcutaneous fat is the pinchable stuff around your 

hips, breasts, butt, belly and thighs that gives you curves. And, yes, it has functional 

benefits: “Subcutaneous fat is your largest energy reserve,” says Labros Sidossis, 



a professor of kinesiology and health at 

Rutgers University. “It also helps regulate 

body temperature and cushions your 

internal organs.” This type of fat is so 

essential that your body is wired to hang 

onto it, which can make it tough to lose. 

Visceral fat hides out under the 

white fat in your midsection. “Its 

purpose is to protect organs like your 

liver and intestines,” Michele says. 

“But too much visceral fat increases 

inflammation, raising your risk for heart 

disease, diabetes, cancer and high blood 

pressure,” she adds. Any woman with 

a waist circumference of more than 

89cm likely has an unhealthy amount of 

visceral fat. 

Finally, there’s brown fat – the kind 

you actually want more of. “It burns 

calories instead of storing them,” Labros 

says. Exercise may help the body make 

more brown fat by producing a hormone 

called irisin, which activates it, according 

to research published in the American 

Journal of Physiology: Endocrinology and 

Metabolism. And vigorous workouts may 

even prompt white fat to temporarily 

turn into a type of brown fat known as 

beige fat, which also burns calories. 

THE MUSCLE-FAT 

CONNECTION 

Like a car engine, your muscles need 

fuel to move. In fact, the majority of 

the energy you use during the day 

is for powering your muscles, which 

have hundreds of essential purposes 

besides helping you crush it at the gym, 

like keeping your heart pumping and 

maintaining your balance. 

One of the best sources of that 

energy is fat. It contains nine calories per 

gram, while carbohydrate, another top 

fuel source, contains just four. 

But your body is fickle. It likes to 

pick and choose its gas. “You tap fat 

for energy when you do low-intensity 

activities like typing on your computer 

or going for a walk,” says Keith Baar, a 

professor in the department of physiology 

and membrane biology at the University 

of California Davis. “But as you increase 

physical intensity and your muscles start 

demanding fuel faster, your body switches 

to burning carbs, which are quicker to 

break down into energy.” 

WHEN YOU BRING IN 

A WORKOUT 

You’ve heard of the “fat-burning zone” 

– an exercise intensity of about 50 to 

65 percent of your maximum heart rate, 

thought to be below the threshold where 

your body will start burning carbs. It turns 

out, though, that cranking up the intensity 

can lead to more fat loss in the end. 

“You want to burn as many calories 

overall as possible during your workout 

so that afterwards, your body will be 

forced to use fat to help your muscles 

recover,” Keith says. “That’s how you get 

the biggest burn.” 

Intensity is only part of the equation, 

however. These six strategies will help 

you build muscle and torch fat more 

effectively. 

Get moving early. 

You can blast up to 

20 per cent more body fat by exercising 

in the morning. The key: Eat breakfast 

after your workout, research in the British 

Journal of Nutrition suggests. “Your body 

has less glycogen [also known as energy] 

from carbs if you don’t eat, so it will have 

no choice but to turn to fat,” explains Dr 

Jordan Metzl, a sports medicine physician 

in New York City and the author of 

Running Strong. 

Sleep more. Aim for at least seven 

hours a night. Less than that keeps your 

levels of the stress hormone cortisol 

elevated, which may sabotage the results 

of your workout. “Cortisol slows muscle 

growth,” Keith says. It may also cause the 

body to hold onto fat. “Stress is seen as 

Like a car engine, your muscles 

need fuel to move. And fat is one of 

the best sources. 

a threat, so your body begins hoarding fat 

so it has energy stores, particularly in the 

abdomen,” Michele says. 

Follow o the 1:3 rule. One hour, three 

times a week. People who stuck to that 

workout schedule for six months experienced 

a change in their gene expression that 

encouraged their bodies to remove fat from 

the blood stream. They also had significantly 

smaller waists, according to research from 

Lund University. The study authors say the 

genetic changes may lower the risk of heart 

disease, too. 

Push harder. 

The best way to build lean 

muscle mass is by lifting weights or doing 

body-weight exercises until you’re tapped 

out. “When you lift to failure – the point 

where you physically can’t do it any more 

– all your muscle fibres get the signal that 

they need to grow,” Keith says. “It could be 

five reps with a heavy weight or 15 with a 

lighter weight. Whatever it takes to get you 

to failure.” And don’t worry about bulking up: 

Women are naturally less muscular than men. 

If you do feel your muscles looking bigger 

than you’d like, though, lift heavier weights, 

but don’t push yourself to failure every time, 

Keith suggests. “This helps your muscles 

grow stronger without getting as big.” 

But take it easy sometimes, too. 

Change your routine to let your muscles 

rest. “Switching from moderate- to highintensity 

workouts gives your body different 

challenges to adapt to, and prevents 

overtraining,” says Polly de Mille, an exercise 

physiologist at the Hospital for Special 

Surgery in New York City. And recovery 

is essential: That’s when your muscles are 

able to build themselves back up stronger, 

and your body dips into your fat stores to 

replenish your drained energy. 

Snack smart post- exercise. 

Eat a combo 

of carbohydrate and protein within two 

hours of your workout. “The carbs replenish 

glycogen stores, while the amino acids from 

the protein help repair wear and tear on 

your muscles so you’re stronger the next 

time you exercise,” says Dr Douglas Kalman, 

a sports nutritionist and co-founder of the 

International Society of Sports Nutrition. 

Aim for a 2-to-1 ratioof carbohydrate 

to protein (or if you’re exercising for longer 

than 75 minutes, a 3- or 4-to-1 ratio), like a 

smoothie with a scoop of protein powder 

(go for 20g to 40g), a quarter cup of oats 

and a banana. 


MUSCLE AND FAT MYTHS, 

THOROUGHLY DEBUNKED 

● MUSCLE CAN TURN INTO FAT, AND VICE VERSA. 

The two are entirely different tissues and can’t 

magically morph into each other. However, if you stop 

working out, your fat cells will get bigger and your 

muscle fibres will shrink, which is why you may notice 

some extra jiggle. 

WHY YOU WANT 

MORE MUSCLE 

Losing fat gets a lot of attention, but 

building muscle has a huge impact 

on your wellness. Here’s what getting 

stronger does for you. 

● IT SPEEDS UP YOUR METABOLISM. 

Muscle mass determines your basal 

metabolic rate – the number of 

calories you burn while you’re at 

rest. “The more muscle you have and 

the more active it is, the higher your 

metabolic rate will be,” Keith says. 

That means you can eat more without 

gaining weight. 

● IT GIVES YOU ENERGY. Workouts 

build the most important muscle 

in your body: your heart. “Exercise 

makes your heart muscle bigger and 

stronger, which enables you to work 

out harder and longer,” Keith says. 

More muscle mass also makes physical 

activity feel easier, found research 

in the International Journal of Sports 

Physiology and Performance. 

● IT HELPS YOU LIVE LONGER. 

Muscle mass is a better predictor of 

longevity than BMI, a long-term study 

in The American Journal of Medicine 

revealed. Yes, exercise itself prevents 

disease. But if you do get sick, having 

stronger muscles helps your body 

cope with the strain of illness better so 

that you can recover faster. 

● EATING FAT MAKES YOU FAT. The opposite: Healthy 

fat helps keep you lean. People eating a Mediterranean 

diet rich in olive oil and nuts lost more weight than 

those on a low-fat diet, The Lancet reports. “These 

foods, as well as fish, avocado and olives, contain 

omega-3 fats, omega-6 fats, and monounsaturated 

fats that are heart-healthy and fill you up so you don’t 

overeat,” Michele explains. 

Just watch your portion sizes. “Eating more calories 

than you use each day will lead to fat storage,” says 

sports medicine physician Dr Jordan Metzl. 

● YOU CAN SPOT-REDUCE FAT. “When your body 

needs energy, it pulls from all of your fat cells, not just 

the areas you want to target,” Michele says. In other 

words, to lose fat from any place, you have to lose fat 

from every place. 

Another sad truth: The first place where you gain fat 

typically is the last place you’ll lose it. “When you put 

fat on easily in one area, it means your body is best able 

to store it there,” Keith says. The good news: If your 

backside starts to shrink, you can always make it curvier 

by building muscle (hello, squats!). 

● MUSCLE WEIGHS MORE THAN FAT. A kilo of fat 

and a kilo of muscle weigh exactly the same. But – and 

this is where the confusion comes in – the volume of 

muscle is denser and more compact. “It would take 2kg 

of muscle to fill the space of ½kg of fat,” Michele says. 

That’s why you may see yourself becoming slimmer 

without the number on the scale dropping. 

● YOU CAN’T GAIN MUSCLE AND LOSE FAT AT THE 

SAME TIME. To shed fat, you have to burn more calories 

than you take in. But when you do that, your body also 

burns some muscle. As a result, it’s common to lose 

muscle mass as you lose weight. 

The way to prevent this is to eat more protein, 

say scientists from McMaster University. Their study 

found that people who did so while on a high-intensity 

weight-training regimen were able to gain muscle mass 

and ditch fat. “Getting enough protein provides your 

body with the amino acids it needs so that it doesn’t 

have to break down muscle for them,” says study 

author Stuart Phillips. Based on his research, a 63.5kg 

woman would have to consume at least 25g of protein 

at breakfast, lunch and dinner to maintain muscle mass 

while losing weight (that’s around 0.4g of protein per 

kilo of body weight at each meal). 



Lean out! 

This no-equipment burn-and-firm 

workout will trim fat fast. 

Because now is when you want it most, 

this do-anywhere routine will help you 

lose weight and gain lean muscle in 

record time by checking all the boxes – 

cardio, strength and mobility. 

The simple formula: four rounds 

of eight body-weight strengtheners mixed with intermittent 

blasts of burpees. “You’ll do fewer reps each round, so 

you’ll think the workload is getting easier when really you’re 

pushing your body closer and closer to total burnout,” 

says Jaclyn Emerick, the fitness director of Shape US and a 

personal trainer in New York City, who cooks up creative, nogym 

routines like this so you never have to miss a workout. As 

the number of reps shrinks, so does your recovery time. Your 

heart rate – thus your metabolism – stays hiked throughout. 

There are three kinds of push-ups in this routine. Why? 

Push-ups are the total package – “They sculpt your shoulders, 

arms, abs, and even your butt and legs,” Jaclyn says – and can 

challenge muscles in a new way with the slightest variation. 

Now, about those burpees. Every three minutes, stop what 

you’re doing and hammer out 10 of them. “If you tackle the 

routine at a moderate pace rather than a turbo one, you’ll end 

up having to do more burpees because your workout goes on 

for longer, which results in burning more calories over time,” 

she says. “But when you turn up the pace of your reps during 

the strength moves, you’ll do fewer burpees but raise your 

calorie burn per minute.” 

Whichever you choose, you lose – fat, that is. 

FIT FASHION 

Y-3 Sport multisport bra (store.y-3.com). 

Alo Yoga Elevate shorts (aloyoga.com). 


YOUR WORKOUT 

Warm up, then set and start a timer to alert you every 3 minutes. Do 20 

reps 

of #1. Jog in place for 30 seconds. Repeat that formula for #2 to #8. In 

round 2, you’ll do 15 reps of each move and jog for 20 seconds between 

exercises. For the third round, do 10 reps of each exercise, then jog for 10 

seconds between moves. For your final round, do 5 reps of each exercise 

without jogging. Every 3 minutes when your timer sounds, stop and do 10 

burpees: Crouch, plant your hands on the floor, jump feet back to plank, 

and immediately lower chest and thighs to floor. Push up to plank, hop feet 

towards hands, then jump. That’s 1 rep. Once you do 10, pick up where you 

left off. Do this routine 3 days a week on alternate days. 

YOU’LL NEED 

A stopwatch or timer. A mat is 

optional. 

WARM-UP 

Do 30 seconds each of plank walkouts, 

air squats, lateral lunges (each side), 

jumping jacks, forward skips and 

jogging backwards. Repeat twice. 

TEXT SARA ANGLE PHOTOGRAPHY CHRIS FANNING STYLING SHEA DASPIN HAIR NOAH HATTON/JUDY CASEY 

INC FOR EVOLVH/CUTLER SALON MAKEUP MICHELLE COURSEY/NEXT ARTISTS FOR DIORSKIN STAR 

a 

1 HAND-RELEASE 

SUPERMAN PUSH-UP 

Works shoulders, chest, 

triceps, abs, lower back, 

butt, quads 

[A] Start on floor in plank 

on 

palms. [B] Lower to 

floor and lift hands. [C] 

Bend arms out to sides 

to 

rest fingertips behind 

he 

ead, then lift upper body 

and legs as high as you 

can. Pause, lower, then 

push up to plank. That’s 1 

rep. Do 20 reps, then jog 

in 

place for 30 seconds. 

b 

c 



up 

a 

2 HAMSTRING HINGE HOP 

Works abs, butt, hamstrings 

Stand on right leg (knee soft) with hands 

together at chest and arms bent out to 

sides. [A] Hinge forward from hips, lowering 

torso towards floor and extending left leg 

back until body forms a straight line from 

shoulders to heel. [B] Reverse movement 

(without touching floor), then jump off 

right leg as high as you can, raising bent left 

leg up to hip height. That’s 1 rep. Without 

lowering left leg, do 10 reps. Switch sides, 

repeat, then jog in place for 30 seconds. 

b 

SPEED UP YOUR FAT MELT 

If you want to burn more calories, 

increase your burpees from 10 to 15 

every time your buzzer sounds. 

b 

c 

a 

3 PLANK KICKS 180-TUCK 

Works shoulders, abs, obliques, butt, quads 

Stand with feet hip-width apart and arms by sides. [A] Crouch, place palms on 

floor, then hop feet back to plank. [B] Shift weight into right hand and left foot, 

and rotate torso and hips slightly left, bringing straight right leg and straight 

left hand to meet in front of chest. Return to plank. Switch sides and repeat. [C] 

Quickly hop feet towards hands, then jump as high as you can, tucking knees 

towards chest and turning 180 degrees in air to land facing the other direction. 

That’s 1 rep. Do 20 reps (alternating sides for the 180-tuck jumps), then jog in 



a 

b 

4 CURTSY-LUNGE 

SQUAT DROP 

Works butt, quads, 

calves 

Stand with feet hipwidth 

apart and hands 

together at chest, with 

arms bent out to sides 

to start. [A] Jump as 

high as you can, landing 

in a curtsy lunge with 

left leg behind and 

across right leg. [B] 

Immediately jump as 

high as you can, [C] 

landing in a squat. 

That’s 1 rep. Do 20 reps 

(alternating sides for 

the curtsy-lunge jump), 

then jog in place for 30 

seconds. 

c 



up 

a 

5 DIP-FLIP PUSH-UP 

Works shoulders, chest, triceps, abs, 

butt, quads 

Sit on floor with legs extended and 

palms pressing into floor behind hips 

with fingertips facing body. Press into 

hands and straighten arms to lift hips 

to start. [A] Bend arms back, lowering 

hips to hover 2cm above floor. [B] 

Explosively push up, rotating over left 

side to come into plank on palms, [C] 

then immediately do one push-up 

(arms bent straight back with elbows 

tight to ribs). Explosively push up and 

rotate over left side to return to start. 

That’s 1 rep. Do 20 reps (alternating 

sides for the flip), then jog in place for 

30 seconds. 

c 

b 

6 DIAMOND SIT-UP TWIST-BACK 

Works abs, obliques 

Sit on floor with legs bent out to sides, soles of feet touching, 

and arms by sides. Lie back and extend arms overhead on floor 

to start. [A] Sit up, reaching hands forward to touch floor in front 

of feet. [B] Then bend arms out to sides and lower upper body 

to floor, rotating torso towards left, then towards right. Return to 

start. That’s 1 rep. Do 20 reps, then jog in place for 30 seconds. 

a 

b 


a 

7 CORKSCREW PUSH-UP 

Works chest, biceps, abs, obliques 

Get on floor on all fours. [A] Lift knees 

to hover 5cm above floor to start. [B] 

Bend arms back at a 45-degree angle, 

lowering body towards floor as you 

rotate hips and knees towards left. Push 

up to start. That’s 1 rep. Switch sides 

and repeat. Continue alternating sides 

for 20 reps, then jog in place for 30 

seconds. 

b 

FIT FASHION 

Y-3 Sport multisport bra. Onzie leggings 

(onzie.com). APL TechLoom Pro running 

sneakers (athleticpropulsionlabs.com). 

8 SUMO SQUAT- 

HOLD HEEL LIFT 

Works butt, inner thighs, 

quads, calves 

Stand with feet wide, 

toes turned out and arms 

by sides. Squat, bringing 

hands together in front of 

chest. Remain in the squat 

as you raise right heel 

[shown]. Lower right heel, 

then lift left heel. That’s 1 

rep. Do 20 reps, then jog in 




Max your 

burn 

This inspired approach to intervals will 

have you racing for recovery time, so 

you’ll really fire up your metabolism. 

T 

here’s a no-fail way to light a fire under 

your reps: Make a game out of getting 

them done in record time. “It’s hugely 

effective for hitting the intensity where 

you maximise fat-burning and muscle 

firming,” says trainer Go Green, a 

programme director at Brick gym in New York City. 

His formula has two parts: Jump-start your circuit 

with an EMOM (every minute on the minute) blast, 

then race to get in more reps of strength exercises 

with each of your subsequent firming rounds. 

Unlike the average warm-up, an EMOM is five 

minutes performed at warp speed, where, at the 

top of every minute, you complete a predetermined 

number of reps of a few body-weight exercises, then 

use the remainder of that time to recover before 

going at it again when the next minute hits. You 

probably want as much recovery time as possible, 

right? Well, then, you’ve got to haul ass. 

As you go straight into your circuit of strength 

exercises – AMRAP style – count your reps. “Your 

goal is to beat what you did in the round before by at 

least one rep,” Go says. By focusing on one round at a 

time, you can wrap your head around the small added 

challenge of cranking out another rep per exercise. 

“But when you’re done, you’ll have added at least 50 

more total reps despite getting more fatigued with 

each round,” Go says. 

Boom! You just pushed to your new personal best. 


FIT FASHION 

Gapfit Low Impact 

Mesh sports bra (gap. 

com). Alo Yoga Moto 

leggings (aloyoga. 

com). Adidas Pure 

Boost X sneakers 

(adidas.com). 

YOUR OURWORKOUT 

TEXT CARLY GRAF PHOTOS CHRIS FANNING 

INTENSITY 

Hard (RPE*: an 8 

or a 9 out of 10) 

TOTAL TIME 

30 minutes 

YOU’LL NEED 

A set of 4kg to 7kg 

dumbbells 

HOW IT WORKS 

Start with the 

5-minute EMOM 

warm-up. Next, 

do each strength 

exercise for 30 

seconds, resting 

for 30 seconds in 

between. That’s 1 

round. Complete 

5 rounds. 

CALORIES BURNED 

136 (this calorie 

burn is based on a 

63.5kg woman). 

*Rate of perceived 

exertion; see www. 

shape.com.sg/rpe 

EMOM 

Complete 6 elbow taps from plank position 

(lift one hand to tap opposite elbow, 

alternating hands), 8 air squats and 10 

tuck jumps in 1 minute. You should aim to 

finish in about 40 seconds, then rest for 

the remainder of the minute. That’s 1 round. 

Complete 5 rounds, starting at the top of 

each minute. 

STRENGTH 

SWING Stand with feet hip-width apart, 

knees soft, holding a single dumbbell 

vertically by top end with both hands in 

front of hips. Hinge forward from hips 

to lower torso to 45 degrees, bringing 

dumbbell behind you between your legs, 

then immediately stand, thrusting hips 

forward and swinging weight up to eye 

level, arms extended. That’s 1 rep. Repeat 

for 30 seconds. 

RENEGADE ROW Start on floor in plank with 

arms extended and a weight in each hand. 

Do 1 push-up. Then pull left weight up to ribs 

[above], elbow tight to side. Switch sides, 

repeat. That’s 1 rep. Repeat for 30 seconds. 

THRUSTER Stand with feet hip-width 

apart, holding a weight in each hand 

racked (meaning one end resting lightly) 

on shoulders with elbows pointing forward. 

Squat until hip crease drops below knees 

to start. Then stand, powerfully pressing 

weights overhead (biceps will hug ears). 

Immediately return to start. That’s 1 rep. 

Repeat for 30 seconds. 

ALTERNATING LUNGE Stand with feet hipwidth 

apart, holding a dumbbell in each 

hand with arms by sides. Step left foot 

forward, bending legs 90 degrees [shown 

on opposite page]. Return to start. Switch 

sides and repeat. That’s 1 rep. Repeat for 

30 seconds. 

REVERSE CRUNCH Lie face up on floor to 

start, holding a weight horizontally by both 

ends behind head on floor, with elbows bent 

out to sides. Lifting extended legs together, 

curl hips, lower back, and then midback off 

floor until toes are just above eye level (into 

a sort of jackknife position). Slowly lower to 

start. That’s 1 rep. Repeat for 30 seconds. 



The 

happy 

diet 1ASPARAGUS 

Pile on these stalky greens as they are a 

natural diuretic, aiding the body in getting rid 

of excess fat. At the same time, they can also 

remove toxins and other waste. 

Eating right makes 

a difference in 

helping your body 

burn fat or curb 

cravings. Here are 

10 foods to nosh on. 

2COCONUT OIL 

This popular health food is definitely more 

than just a fad. It is rich in medium-chain 

triglycerides, which are more quickly absorbed 

by the body and more promptly metabolised as 

fuel. This means that this oil is less likely to be 

stored in your body as fat. 


5 AVOCADO 

The monounsaturated fat you get 

in this creamy fruit ends up burning 

fat itself. Plus it disables the body’s 

fat-storage hormones while boosting 

metabolism. Win-win! 

6 GRAPEFRUIT 

Definitely the citrus fruit you 

should be picking up, grapefruit helps 

to activate fat-burning hormones in 

our bodies, and also keeps us feeling 

full for longer. 

3CHIA SEEDS 

These little seeds are loaded 

with omega-3 fats, fibre and protein. 

They also help increase your body’s 

metabolism and produce glucagon, 

a fat-burning hormone. Soak them in 

water for about 15 minutes so that they 

swell up, before adding them to your 

oatmeal or yogurt. The larger the seeds, 

the quicker the hormones are released 

in your stomach. 

4 KALE 

When in doubt, cleanse your body 

with a few cups of this vegetable. 

In these delicious leafy greens are 

detoxifying nutrients that will keep 

pesky cravings at bay. 

7 OYSTERS 

Best eaten raw, this shellfish 

contains a rich amount of zinc that 

helps to decrease appetite and 

prevent cravings. 

8SWEET POTATOES 

These root vegetables are high in 

B vitamins, which help unleash energy 

from food. They also contain an 

antioxidant called gluthathione, which 

revs up your metabolism. 

9 WATER 

Drink enough H2O and everything 

in your body will run smoothly, 

including the process of fat-burning. 

Without sufficient water, that process 

slows down. So make sure you get six 

to eight glasses a day. 

TEXT JANICE SIM & ZARELDA MARIE GOH PHOTOS 123RF.COM 

TOMATO JUICE 

10 A study published in the 

British Journal of Nutrition found 

that overweight women who drank 

325ml of this drink for 20 days had 

a decrease in body inflammation. 

This slimming juice also increases 

adiponectin, a protein that breaks 

down body fat. 


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Get Fit 

SCULPT YOUR BEST BODY EVER! 

PHOTO 123RF.COM 

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 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 JULY 2017 | GET FIT | 63

Get Fit News 

SORE NO 

MORE 

RELIEVE POST-WORKOUT 

MUSCLE ACHES WITH THESE TIPS. 

1MOVE AROUND 

This might be the last thing on your mind, 

but doing light exercises, like walking or 

jogging, can help to flush out any lactic acid 

– the cause of your soreness – that’s clogged 

up in your body. Getting out and about will 

loosen things up. 

2DO SELF-MASSAGE 

Get a foam roller and apply pressure to 

the problem areas. Go back and forth, and 

up and down. Doing so helps to lengthen 

and relax your muscles. According to a 

study done by the Memorial University of 

Newfoundland, it was found that foam rolling 

after strength training helped to reduce 

tenderness significantly. 

3STRETCH IT OUT 

Before your body cools down entirely 

after a sweat sesh, do yoga, pilates or even 

basic stretches at home. This helps increase 

oxygen flow to aching muscles, and speeds 

up the recovery process. 

4COOL OFF 

This is a treatment many professional 

athletes swear by: the post-workout ice 

bath. Simply soak in a tub of cold water. It 

constricts your blood vessels and reduces 

swelling. When you emerge from your 

bath, your body warms up. This process 

improves circulation and helps with the 

healing process. 

5 

EAT RIGHT 

Fill your diet with foods rich in omega-3s, 

which is found naturally in salmon, spinach, 

nuts and so forth. They can help boost blood 

circulation in your sore muscles. Consider 

taking fish oil supplements, as these may help 

to prevent inflammation. 

QGive your workout a focus by adding 

drop sets. Here’s how they work: 

You do a strength exercise using 

moderate or heavy weights until 

you can’t manage another rep, then 

quickly lower the weight and do the 

same exercise to failure. 

“This taxes your muscle fibres 

more than a typical to-failure set, so 

your body has to work harder than 

usual to repair them. This 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 

an I switch up 

Qength routine?” 

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 movement 

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.” 

TEXT JANICE SIM & JACLYN EMERICK PHOTO 123RF.COM 

64 | GET FIT | SHAPE JULY 2017

PHOTOS COMO SHAMBHALA 

TRIED-AND-TESTED: 

The Recovery Package, 

Como Shambhala Urban Escape 

Wellness centre Como Shambhala 

Urban Escape recently launched a 

range of holistic programmes to help 

active clients improve their sports 

performance while treating existing 

injuries and preventing future ones. 

There are four tailored sports 

recovery packages available, and I 

had the opportunity to experience a 

Recovery Package based on my needs 

at that time. 

I was running regularly and had 

sustained a posterior tibial tendon injury 

(this is the tendon that connects the 

calf muscle to bones on the inner foot). 

The package was designed for those 

suffering from a sports injury that was 

disrupting their normal training routine. 

It included a consultation with 

sports nutritionist Eve Persak, a 

treatment by resident acupuncturist 

Mark Chern, and a pilates lesson with 

senior teacher Fhe Samia. All sessions 

were done one-on-one. 

THE EXPERIENCE Eve examined my 

diet closely, and it became clear that 

I wasn’t eating enough protein and 

complex carbohydrates to support 

running thrice weekly. She also looked 

at decreasing my high sugar intake by 

suggesting healthier snack options such 

as smoothie popsicles. 

Mark did soft tissue work and trigger 

point therapy around the injured areas. 

There was significant relief in my calves 

and feet after the session. 

Lastly, pilates with Fhe made me 

more aware of my bad posture – I tend 

to slouch. Good body alignment is 

important as a runner. 

THE VERDICT The Recovery Package 

serves as a good starting point if you 

want to take a closer look at where 

you’re at in your fitness journey. I 

appreciated having someone give me 

feasible diet changes based on my 

food preferences. The experts also 

shared injury prevention tips, which I 

found helpful. 

– ZARELDA MARIE GOH 

E-mail singapore@comoshambala.com 

or call 6304-3552 for more information 

on the sports recovery programmes. 


Get Fit 

BROGA WITH 

YOUR MAN 

Believe it or not, this is one yoga 

class you and your partner will 

want to attend again and again. 

How many times have you walked 

into a yoga class that’s dominated 

by females, with a few men 

clustered in a corner? The benefits of yoga 

extend to everyone, whether you’ve got 

balls or boobs. 

For one thing, it’s a great form of 

bodyweight training, and also improves 

body awareness as you move through poses 

with your breath. 

Sadly, yoga is often portrayed as 

being about backbends, handstands, arm 

balances and splits, alienating those without 

a strong core or flexible limbs. Search 

#yoga on Instagram and you’ll get the idea. 

No wonder men – mostly stiff 

everywhere – shy away from yoga studios, 

preferring to lift weights at the gym. 

With Broga, though, the tide is about 

to turn. 

Bro-what? 

An amalgamation of “bro” and “yoga”, 

Broga was created and co-founded by 

Robert Sidoti in 2009 to encourage more 

men to take up yoga. 

“Yoga is widely seen as a feminine sport 

for those who are flexible. How it’s being 

offered isn’t super-appealing to the men I 

know. Every guy thinks: ‘I can’t go to yoga, 

because I can’t touch my toes,’” he says. 

With that in mind, Robert designed 

a fitness routine that incorporates 

fundamental yoga poses, functional training 

as well as high-intensity interval training, 

and coined it Broga Yoga. 

Since then, Broga Yoga has taken off, 

with just as many women signing up for 

classes as men. 

“Broga is like a bridge to yoga. 

Many students like it because it’s so 

straightforward and non-abstract. It gives 

them the confidence to enter a mind-body 

TEXT ESTELLE LOW PHOTOS VIRGIN ACTIVE SINGAPORE 


The Broga 

class ends with 

stretches anyone 

can do. 

“Broga is like a bridge to yoga. 

Many students like it because 

it’s so straightforward and 

non-abstract.” 

studio eventually. Some of my students 

have gone from ‘Uh-uh, yoga is not 

for me’ to becoming full-time yoga 

teachers,” he says. 

The trademarked Broga Yoga 

is offered at Virgin Active gyms in 

Singapore. 

Here’s why you should sign up for it, 

with your partner, of course. 

1BROGA IS SUPER-NON- 

INTIMIDATING. 

Forget binding yoga poses that look 

like body contortion. In Broga, you will 

be able to do every move from start to 

end. Robert says: “Students come in 

knowing that they are building strength 

and flexibility through very accessible 

postures. In Broga, they will be able to 

do everything. There’s no need to take a 

break until the next doable pose comes.” 

The session kicks off with a few 

minutes of mindful breathing, just 

like in any yoga class. You’ll then do a 

couple of basic Hatha poses like forward 

fold, plank and downward dog, before 

progressing to a faster sequence with 

more body-weight exercises like lunges 

and squats. Simple balancing poses like 

tree and warrior 3 are included, followed 

by gentle cool-down exercises. 

2BROGA IS A LEGIT WORKOUT. 

There are people who equate 

sweat with an effective workout. Not all 

yoga sessions will result in sweat, but 

Broga will. 

After warming up, you’ll do a series of 

poses in a flow, similar to Vinyasa yoga. 

High-intensity interval training exercises 

are done at the halfway mark, so you’ll be 

jumping, squatting and doing burpees, 

just like in a HIIT class. This segment is 

not long enough to wear you out, but 

you will definitely break a sweat. Robert 

estimates that each hour-long class 

burns up to 500 calories, depending on 

how hard you push yourself. 

3BROGA MOVES ARE TAUGHT IN 

SIMPLE LANGUAGE. 

The instructions are delivered 

straightforwardly in English. For instance, 

you will be asked to do push-ups instead 

of chaturangas, and a chair pose instead 

of utkatasana, the Sanskrit name. You will 

not be asked to “open your heart” but to 

“stretch your chest” instead. 

Writer Estelle and her husband Gavin with the 

creator of Broga, Robert Sidotti (middle). 

The benefits of each move are stated, 

like “This is going to strengthen your 

core, back and thighs” to motivate you. 

There’s not even a “Namaste” at the 

start or end of the class. No spiritual 

connotations, nothing to decode. 

4BROGA IS NOT JUST ABOUT 

YOGA. 

There’s a part on functional training, too, 

through exercises that involve pushing, 

pressing, squatting, rotating and 

bending. These improve your mobility 

that’s essential for daily movement. 

5BROGA CAN BE AS TOUGH OR AS 

SIMPLE YOU LIKE. 

For every move, the instructor will show 

at least three levels of progression, from 

the easiest to the hardest, so there’s 

something to challenge you. Essentially, 

broga is a multi-level class, so anyone 

from a fitness newbie to a seasoned 

yogi can take part without feeling out 

of place. 


Get Fit 

REV 

YOUR 

RIDE 

This is the one bike you’re 

not using – and the one 

that will net you the 

most fat melt and muscle 

sculpting to transform 

your body fast. 

TThe air bike is in a calorie-burning league of its 

own, combining the arm-pumping action of a crosscountry 

ski machine with the leg-firming power of 

cycling against serious resistance. 

Unlike its road or spinning counterparts, it uses 

a fan (which is why it’s also called a fan bike) to 

generate wind resistance, so the harder you pedal, 

the harder pedalling gets. 

Your chest, back, arms, abs and obliques get 

sculpted double time as you aggressively push 

and pull the handles to generate more power and 

speed. “You waste no time ramping up or gearing 

down,” says Ian Armond, a programme manager 

at Basecamp Fitness in the US, known for its HIIT 

workouts featuring the Assault Airbike. “There’s no 

effort level you can hit that the bike can’t match, so 

the calorie-burn potential is nearly unlimited.” 

Sure, you could use it for endurance workouts, 

but it truly shines in short bursts of all-out pushes, 

Ian says, which is why he created this workout 

alternating 40-second intervals of air biking with 

body-weight strengtheners. 

Strap your feet into the pedals and ride like 

mad, gripping the handles firmly as you push 

them out and pull them in with as much force 

as you can muster. The harder you go, the more 

resistance you create and the bigger burn you 

earn. “You’ll engage your entire body and push up 

to your cardio max for faster results,” Ian says. 

You’ll likely feel on the brink of exhaustion 

throughout because you won’t get much of a 

breather. But that’s the point. “The bike won’t let 

you plateau because you can never fully acclimate 

to the resistance,” he says. “It’s the sweet spot for 

melting fat and building muscle because you’re 

constantly being pushed just outside your comfort 

zone.” Try his power ride: We think you’ll be a fan 

of what it does for your body. 

YOUR 

WORKOUT 

INTENSITY 

Hard (RPE:* an 8 or 

9 out of 10) 

TOTAL TIME 

26 minutes 

YOU’LL NEED 

An air bike. Gyms such as 

Triplefit, Virgin Active, Pure 

Fitness and Fitness First 

have them. Ask a trainer to 

point one out. 

HOW IT WORKS 

Start with the warm-up. 

Then complete 12 rounds 

of alternating 40 seconds 

on the bike (shoot for 

an effort level of 250 

watts or better) with 40 

seconds of body-weight 

strength exercises, taking 

20 seconds to transition 

between each round. 

CALORIES BURNED 

211 (this calorie burn is 

based on a 63.5kg woman). 

*Rate of perceived exertion; 

see www.shape.com.sg/rpe 


TEXT CARLY GRAF 

WARM-UP 

Do 1 minute each of high-knees running, then inchworms (from 

standing, fold forward and walk hands out to plank position, walk 

feet towards hands, then stand. Repeat). 

ROUND 1 

Pedal as fast as you can for 40 

seconds. Take 20 seconds to get 

off the bike. Do jumping jacks 

for 40 seconds. Take 20 seconds 

to get on the bike. 

ROUND 2 


seconds. Take 20 seconds to 

get off the bike. Do straight-leg 

bicycle kicks for 40 seconds: Lie 

face up on the floor with hands 

behind head and arms bent 

wide, legs long and hovering 

above floor. Lift left leg and 

rotate torso to touch left knee 

with right elbow. Switch sides 

and repeat. Continue alternating 

sides. Take 20 seconds to get on 

the bike. 

ROUND 3 



get off the bike. Do power 

mountain climbers for 40 

seconds: Start on the floor in 

plank on palms. Step left foot 

up to outside of left hand. 

Hop to switch sides. Continue 

alternating sides. Take 20 

seconds to get on the bike. 

ROUND 4 



off the bike. Do squat 180 jumps 

for 40 seconds: Stand with 

feet hip-width apart and arms 

by sides. Squat, then jump as 

high as you can, rotating midair 

so you land facing opposite 

direction. Continue alternating 


the bike. 

ROUND 5 



get off the bike. Do squat lateral 

leg lifts for 40 seconds: Stand 

with feet hip-width apart and 

arms by sides. Squat, then stand, 

raising left leg out to side up to 

hip height. Continue alternating 


the bike. 

ROUND 6 



off the bike. Do V-ups for 40 

seconds: Lie face up on the floor 

with arms extended overhead 

and legs long. Lift torso and legs, 

coming onto tailbone so body 

forms a V. Lower. Repeat. Take 

20 seconds to get on the bike. 

ROUND 7 



off the bike. Do speed skaters 

for 40 seconds: From standing, 

hop to left side, landing on left 

leg, bringing right leg back and 

across left, as you touch left 

foot with right hand. Continue 



ROUND 8 

Pedal as fast as you can for 

40 seconds. Take 20 seconds 

to get off the bike. Do blastoff 

push-ups for 40 seconds: Start 

in crouched position on the floor 

with arms extended in front 

of you. Spring body forward 

into plank position, then do 1 

push-up, pushing back to start. 

Repeat. Take 20 seconds to get 

on the bike. 

ROUND 9 



off the bike. Do lunge kickers 

for 40 seconds: Stand with feet 

hip-width apart and arms by 

sides. Step right leg back into 

a reverse lunge, bending right 

arm forward and left arm back. 

Stand on left leg, kicking right 

leg forward and driving arms in 

opposite directions. Repeat for 

20 seconds. Switch sides and 

“There’s no effort level 

you can hit that the 

bike can’t match, so the 

calorie -burn potential 

ıs nearly unlimited.” 

repeat. Take 20 seconds to get 

on the bike. 

ROUND 10 



get off the bike. Do side-plank 

knee drives for 40 seconds: 

Start on the floor in side plank 

on left palm. Bring right elbow 

and knee together to touch 

near waistline. Repeat for 20 

seconds. Switch sides and 

repeat. Take 20 seconds to get 

on the bike. 

ROUND 11 



get off the bike. Do plank walks 

for 40 seconds: Start on the 

floor in plank on palms. Lower 

to forearm plank one arm at a 

time. Return to plank on palms 

one arm at a time. Continue 



ROUND 12 

Pedal as fast as you can for 

40 seconds. Take 20 seconds 

to get off the bike. Do sizzle 

sprawls for 40 seconds: Run 

in place with fast feet. Every 

5 to 10 seconds, drop, lowering 

entire body to the floor. Pop up 

and immediately resume fast 

feet. Repeat. 


Get Fit 

JEMIMA DJATMIKO 

AGE 37 HEIGHT 170CM 

WEIGHT 63KG 

‘CROSSFIT SAVED 

MY LIFE’ 

Jemima Djatmiko recently won the 

women’s championship at the Under 

Armour Test of Will 2017 fitness 

competition. She clocked a stunning 130 

points during the heats by doing 26 burpees, 

51 dumbbell thrusters, 31 TRX rows and 22 

sandbag throws in four minutes. 

At the finals, she represented Indonesia 

to face off the best female performers from 

Singapore, Malaysia, Brunei, Thailand and 

the Philippines in gritty challenges, including 

vertical leaps, hurdling, box jump burpees, 

weighted pull-ups, and pulling a 1.5-tonne 

(1,500kg) car. 

Jemima is a fitness coach, athlete and 

business owner. She has two sons, aged 13 

and 11. She trains seven to 14 times a week, 

averaging three hours a day. Her workouts 

vary across Crossfit, weightlifting and running. 

How did you get started in fitness? 

I was chubby since young, all through my 

freshman year at university. At my heaviest, 

I was 76kg. When I was 19, I started running 

to lose weight. Later on, I did bodybuilding 

to get toned. After four years, I got bored 

from doing the same exercises. When I found 

out about Crossfit, I tried it and have been 

in love with it ever since. I’ve been focusing 

on weightlifting since 2016. It’s one of the 

fundamental movements in Crossfit. 

The female winner of the Under Armour 

Test of Will 2017 tells ESTELLE LOW how the 

sport helped her overcome hard times. 

What were the most challenging 

exercises during the Under Armour Test 

of Will finals? I was nervous about all the 

jumping movements, such as the vertical 

leaps, hurdling and box jump burpees as 

I had twisted my ankle a week before the 

competition. It was bruised and swollen. 

What’s your proudest fitness achievement 

so far? I have been participating in the 

Crossfit Games Open since 2013. I won the 

Fittest Woman in Indonesia title in 2015 and 

2017. I’m also very proud to be the overall 

female champion of the Under Armour Test 

of Will 2017. 

What’s the toughest thing you’ve done? 

Not many people know this, but I have 

battled depression. First, when I was 22 and 

my first serious relationship didn’t work out, 

and again when I was going through my 

divorce four years ago. It was quite bad. 

How did you overcome those tough 

periods? My religion, as well as Crossfit, was 

a big part of the healing process. Crossfit 

helped me channel the pain I felt to the 

physical pain of working out. The Crossfit 

people don’t just work out with you; they talk 

to you, spend time with you, and are there 

whenever you need help. 

What are five exercises all women should 

do? My advice is to stick to the basics. Many 

women get drawn into trying to target a 

specific area, but that isn’t an efficient or 

effective approach. 

1. Squat. It tones the legs and butt, and 

engages several large muscle groups to burn 

big calories. 

2. Push-up. It’s basic, but do it well and often 

enough. 

3. Plank. It builds a stable core to support 

other exercises, and helps to trim the tummy. 

4. Pull-up. If you can’t do one, do the lat 

pulldown to work towards a pull-up. 

5. Running. This is great to improve your 

conditioning and lose weight. For those who 

are getting started and carrying some extra 

weight, go with a low-impact option like 

rowing or cycling to avoid joint pain. 

What’s your fitness mantra? It is this quote 

from the Bible: “I can do all things through 

Christ who gives me strength.” 

This article is brought to you by 

Under Armour Singapore. 

SMALLER PHOTO OF JEMIMA UNDER ARMOUR SINGAPORE 


Eat Right 

FUEL YOUR BODY! 

PHOTO TPGIMAGES.COM SOURCE BMC MEDICINE 

Go nuts 

Eating a handful of nuts a 

day can cut your risk of dying 

from respiratory disease by 

about 50 per cent. It also 

lowers your chances of dying 

from diabetes, heart disease 

and cancer. “Nuts can reduce 

oxidative DNA damage, 

benefit the gut microbiota, 

and lower blood cholesterol, 

among other benefits,” explains 

author Dagfinn Aune. Cashews, 

almonds, walnuts... any nut, or 

peanuts (technically legumes), 

will do. 

SHAPE JULY 2017 | EAT RIGHT | 71

Eat Right News 

This popular Japanese 

ingredient is sneaking 

into everything 

Miso gets a bad rep because of its 

high sodium content – around 634mg 

per tablespoon, which is around 

a third of our recommended daily 

limit of 2,000mg. But it’s not all bad 

news. Based on a study by Kyoritsu 

Women’s University, the nutrients in 

this umami-rich paste actually slows 

down the absorption of sodium in 

the gastrointestinal tract, so it doesn’t 

spike hypertension the same way 

ingesting sodium from regular salt 

does. It also has anti-cancer, antiageing 

and digestion-improving 

benefits. Still, it’s good to keep your 

overall sodium levels in mind and 

consume this fermented soya product 

in moderation. 

Here are creative, tasty ways to use it: 

1WHIP UP NEW SAUCES 

Punch up a ho-hum pesto or tomato 

sauce with a teaspoon of light to medium 

miso. You can also add the bean paste to 

salad dressings to round out the astringency 

from the acids. If you’re a pasta lover, 

try a healthier new spin on classic cream 

sauce. Heat up your chopped alliums in 

some oil, swop cream for milk, and stir in a 

tablespoonful of miso when the milk starts to 

simmer for richness. Plopping in some wasabi 

at the end will also liven up this tasty dish. 

2CREATE DELICIOUS MARINADES 

Besides soya sauce, you can also 

loosen up some miso with a touch of water 

to marinade meats, seafood and veggies. 

Alternatively, to preserve more of miso’s 

health benefits, mix up the paste with 

a bit of water and honey, and brush 

it onto your foods after grilling. A 

sprinkling of sesame to top off the 

dish will make it look and taste even 

more spectacular. 

3ENRICH YOUR STOCKS 

A tiny spoonful of miso will boost 

any veggie, fish or meat stock. Darkerhued 

miso pastes are good in stews, 

too, but remember to only season your 

dish with salt afterwards, if needed, or 

the end result may be too briny. 

4SWOP OUT THE SEA SALT 

Miso is complex and earthy, and 

can impart a malty undertone to our 

favourite treats. Since a pinch of coarse 

sea salt has about 500mg to 600mg of 

sodium, you could probably substitute 

that with one to two teaspoons of mild 

white miso for an unusual yet subdued 

twist to your recipe. 

TEXT YUEN YI YING PHOTOS 123RF.COM 

72 | EAT RIGHT | SHAPE JULY 2017

Snack 

yourself 

healthy 

LEGIT REASONS TO SNEAK A 

BITE BETWEEN MEALS! 

GRAB AN AVOCADO 

Snack breaks are usually rife 

with high-calorie foods full of 

saturated fat. However, you’re 

better off with an avocado 

instead, shares research 

published in the Journal of the 

American Heart Association. By 

replacing the unhealthy saturated 

fat with unsaturated fatty acids 

from the avocado, you could 

improve bad cholesterol levels as 

well as reduce the risk of heart 

disease. An avocado is as creamy 

and satiating as any snack, plus 

its phytonutrients offer your 

body a bounty of benefits, and 

you can use it in a variety of 

ways. Put it on toast with some 

zatar, mix it with some salad, or 

make a tasty guacamole. 

GO FOR COCOA 

You don’t need an excuse 

to eat some chocolate, but 

we’re giving you one anyway. 

According to a study by 

Kingston University, the flavanols 

in dark chocolate help produce 

nitric oxide in the body, dilating 

blood vessels and reducing 

oxygen consumption, factors 

which supposedly improve 

athletic endurance. Beetroot 

juice has the same effect, but 

dark chocolate somehow seems 

infinitely more enjoyable. 

EAT YOUR FRUITS 

Chowing down on fresh fruits 

have been linked to lower 

risk of diabetes, heart attack 

and stroke, and you don’t 

even need much to enjoy 

its benefits. A joint study by 

Oxford University and the 

Chinese Academy of Medical 

Sciences revealed that 

just 100g (around ⅔ of an 

apple or orange) is enough 

to reduce cardiovascular 

mortality by a third. If you 

find it a drag to wash and 

cut fruits, wash a whole bag 

and store the fruits in a clean 

container in the fridge so you 

can enjoy them anytime. 

PICK FILLING SNACKS 

Bananas, nuts and legumes 

contain a resistant starch that 

acts like fibre to help with 

blood sugar control, satiety 

and digestive health. The 

starch is “resistant” because 

it can’t be digested by our 

small intestine, and scientists 

believe there are still more 

benefits to be discovered. 

SHAPE JULY 2017 | EAT RIGHT 73

Eat Right 

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. 

PHOTOS TED CAVANAUGH FOOD STYLING JAMIE KIMM PROP STYLING EMILY MULLIN/HELLO ARTISTS 


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 tbsp red wine vinegar 

> 1 tsp Dijon mustard 

> 3 tbsp olive oil 

> Kosher salt 

> Freshly ground black 

pepper 

> 1 can olive-oil–packed 

Italian tuna (200g), 

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 

> ¼ cup basil, roughly 

chopped 

> ¼ cup kalamata olives, 

halved 

1. In a large bowl, whisk 

together the vinegar, 

mustard, oil, 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, 16g fat 

(2.1g saturated), 18g 

carbohydrate, 19g protein, 

6g fibre, 798mg sodium 

Spelt Fusilli with 

Pea Pesto 

SERVES: 6 



> 1 tsp kosher salt, plus more 

for pasta water 

> 450g spelt fusilli 

> ¾ cup fresh or frozen and 

thawed peas 

> 4 cups packed basil 

> ⅓ cup pine nuts 

> ¾ cup Parmigiano- 

Reggiano, grated 

> 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 a 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 saute 

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, 30g fat (5.8g 

saturated), 63g carbohydrate, 

20g protein, 4g fibre, 603mg 

sodium 


Eat Right 

Root Vegetable 

Lasagna 

SERVES: 4 


TOTAL TIME: 

1 HOUR, 40 MINUTES 

> 1 cup parsnips, diced 

> 1 cup carrots, diced 

> 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 tsp dried oregano 

> ½ lemon, zested and 

juiced 

> 1 cup loosely packed 

basil, julienned 

> 2 cups broccoli tops 

(dark-green parts only), 

chopped 

> ½ cup panko bread 

crumbs 

> ½ cup Parmigiano- 

Reggiano, grated 

> 1 large sweet potato, 

very thinly sliced 

1. Preheat the oven to 190 

deg C. Toss parsnips and 

carrots with rosemary, 

garlic, 2 tablespoons 

oil, and salt and pepper 

to taste. Then roast for 

25 minutes. 

2. Transfer vegetables to 

a high-speed blender or 

food processor. Add water. 

Puree until thick and 

smooth, then set aside. 

3. In a medium bowl, 

stir together the 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 a 20cm 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 

aluminium foil and bake 

for 55 minutes. Remove 

foil and continue to bake 

for about 15 minutes more, 

until the broccoli is crisp 

and browned. 

Nutrition facts per 

serving 

495 calories, 30g fat 

(10g saturated), 37g 

carbohydrate, 21g protein, 

6g fibre, 517mg sodium 

Thanks to the 

range of textures, 

the vegetables in 

this dish are so 

satisfying, Ali says. 


STRONGER, 

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Official Magazines

Eat Right 

Morning 

fiesta 

Make a few easy alterations and the beloved 

margarita sidekick quickly transforms into a 

surprisingly healthy and energising a.m. meal 

– one you’ll definitely want to wake up for. 

Swop the chips for roasted potatoes, and pile 

on nutritious toppings like eggs and avocado, 

says registered dietitian Dawn Jackson Blatner, 

the author of the new cookbook The Superfood 

Swap. Here, she shows how it’s done. 

HEALTHY 

BREAKFAST 

NACHOS 

SERVES: 4 



> 2 potatoes, sliced into 

0.3cm-thick rounds 

> 2 tsp extra virgin olive oil 

> 1 tsp chilli powder 

> ½ tsp cumin 

> 6 eggs 

> 3 cups spinach 

> 1 cup canned black beans, 

rinsed and drained 

> Sea salt 

> Black pepper 

> ¼ cup cheddar or Colby Jack 

cheese, shredded 

> 2 cups coleslaw mix (green 

cabbage, purple cabbage, 

carrots), pre-shredded 

> 1 cup cherry tomatoes, 

halved 

> ½ avocado, sliced 

> 2 scallions, sliced 

> ¼ cup plain, low-fat Greek 

yogurt 

> ¼ cup cilantro, chopped, for 

garnish 

> 4 tbsp black olives, sliced, for 

garnish 

> 1 lime, cut into 4 wedges, for 

garnish 

1. Preheat oven to 220 deg 

C. On baking sheet, toss 

potatoes with 1 teaspoon oil, 

chilli powder and cumin. Roast 

for 20 to 25 minutes, flipping 

once, until crisp. 

2. Meanwhile, in medium pan 

over medium heat, scramble 

eggs, spinach and black beans 

in remaining 1 teaspoon oil until 

eggs are just set. Then season 

with salt and pepper. 

3. On baking sheet or ovenproof 

platter, top potatoes 

with scrambled eggs and 

sprinkle with cheese. Return to 

oven for about 5 minutes, until 

cheese melts. 

4. Top nachos with coleslaw 

mix, tomatoes, avocado, 

scallions and yogurt. Garnish 

with cilantro, olives and 

lime wedges. 

Nutrition facts per serving 

380 calories, 18g fat (5g 

saturated), 38g carbohydrate, 

22g protein, 10g fibre, 360mg 

sodium 

PHOTO TED CAVANAUGH FOOD STYLING JAMIE KIMM PROP STYLING EMILY MULLIN/HELLO ARTISTS 


Eat Right 

PHOTO TED CAVANAUGH FOOD STYLING JAMIE KIMM PROP STYLING SARAH CAVE/EH MANAGEMENT 

Choose superpower foods 

You know you need healthy carbs and protein to fuel your workouts and feed 

your muscles. But getting the right vitamins, minerals and amino acids can 

make you even stronger. Rev up your results with the following foods, says 

registered dietitian Pamela Nisevich Bede, who owns sports nutrition 

counseling company Swim, Bike, Run, Eat! 

WHEY-PROTEIN SHAKE 

When you lift weights, you break down 

muscle. Then your body rebuilds that 

muscle and makes it stronger. The amino 

acid leucine, found in whey protein 

powder, jump-starts the process, Pamela 

says. Blend a scoop of whey powder with 

milk – another great source of leucine – 

and fresh or frozen fruit. 

STEAK AND SPINACH 

Red blood cells carry oxygen to your 

muscles, which need iron to stay healthy. 

If you’re deficient in the mineral (as many 

women are), your workouts will feel 

harder, Pamela says. Beef and leafy greens 

are both good sources of iron. (You can 

also get a day’s worth of it from fortified 

breakfast cereals.) 

GRILLED SALMON 

The omega-3 fatty acids in salmon 

and other fatty fish help prevent 

inflammation, so they’ll help you feel 

less joint and muscle pain after a 

tough exercise session. Plus, studies 

show that these fats may aid in building 

muscle tissue. 

– MARNIE SOMAN SCHWARTZ 


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Look Great 

BE AT YOUR MOST GORGEOUS! 

TEXT MARA SANTILLI PHOTO CLAIRE BENOIST 

If you’re after 

lasti 

ting 

joy 

and s 

elf-co 

onfi 

nfiden 

ce, 

you should f 

oll 

ow you 

ro 

wn sense 

of wha 

at’s 

beautiful, new 

resear 

earch 

finds. 

Parti 

rticip 

cipant 

si 

n 

a study at tN 

ew York kUniv 

ersity 

were 

sho 

wn 

generic beau 

ty pictur 

ures 

by resear 

ear 

che 

hers 

and 

then 

ask 

ed to sel 

ect 

their 

ow 

n images 

of bea 

uty 

.T 

The 

res 

ult? They 

ex 

per 

erien 

ienced 

more 

positi 

i 

ve fee 

lin 

ings 

for 

longe 

nger rfrom 

rom 

th 

ep 

pers 

onal pics 

cs. .Keep 

this 

in 

mind dw 

when 

you up 

play 

wi 

th you 

rimag 

mage. 

“You’ll l feel 

– a 

nd look k– 

yo 

ur 

bes 

tw 

when 

you do y 

our unique 

thi 

hing, 

si 

nce yo 

ur cho 

hoice 

wi 

ll always 

ays 

be more 

beauti 

ful 

to yo 

ut 

than 

anyon 

eelse 

e 

se’s, 

s,” says 

study 

author 

Aenne 

ne 

Briel 

ielman 

n. 

SHAPE JULY 2017 | LOOK GREAT | 81

Look Great News 

Wide-eyed Wonder 

Get stunning lashes with these five 

mascara tricks. 

For youthful-looking gazers 

Lift droopy lids by applying a touch more 

lengthening mascara to outer lashes. It’ll 

create a winged effect that instantly perks 

up peepers. 

If your lower lashes curve upwards 

rather than downwards, skip mascara, as 

this will “close up” your eyes and make 

them appear smaller. 

Black mascara can sometimes look 

harsh and ageing. Instead, try softer tones 

like deep purple, which complements 

brown gazers, or even navy, which 

brightens the whites of eyes. 

To make your eyes look 

bigger apply more mascara to the top 

and bottom middle lashes to make eyes 

look rounder and more open. using a 

darker mascara on the upper lash line and 

a brown or grey one on the lower lash line 

creates a subtle wide-eyed effect. 

Instead of using eyeliner to enhance 

peepers, wiggle the mascara wand at the 

base of lashes, then pull straight through 

the tips. This gives you instantly denser- 

looking lashes that define eyes sans the 

struggle with the pencil. 

For maximum drama 

Do mix and match your favourite mascaras 

to get the ideal look you want. For easy 

removal and lasting power, use a nonwaterproof 

formula for your first coat, 

then end with a waterproof one. 

just before the mascara dries on 

lashes, dip an eyeshadow brush into some 

glittery loose eyeshadow powder, lightly 

tapping it onto strands for an unexpected 

hint of shimmer. 

Instead of applying mascara to just 

one side of lashes, don’t forget to coat the 

other as well to up the wow factor. 

Fix mascara mishaps 

Smudged some mascara on lids? Don’t 

reach for a cotton bud just yet. Let the 

splodge dry, then wipe it off gently with 

a little makeup remover. This prevents 

the stain from smearing across your lids, 

creating a bigger mess. 

If curled lashes tend to straighten out 

after applying mascara, the formula might 

be too wet. Wave the wand around for 

around three seconds before application 

to dry the formula a bit. It will also 

prevent you from putting on too much 

product at once. 

Banish under-eye smears by making 

sure the eye cream you use isn’t too 

oily and has been fully absorbed before 

applying eye makeup. If you have oily 

lids, you may also want to dust lids with 

a little translucent powder or lightweight 

powder foundation. 

Troubleshooting tips 

If the mascara is starting to dry and 

thicken up too much, warm up the 

tube between your hands for a couple 

minutes, or drop it into a cup of warm 

water, to make the formula a little softer 

and smoother. 

To reach the tiniest lashes, use the 

narrow tip of the brush, and don’t forget 

you can also bend the brush head for 

easier access to tight corners. 

If you’re not sure which mascara to 

pick, don’t waste money on a dud. a 

good hint is to look at the brush shape 

– in general, the bigger the brush, the 

bolder the look. and if it has a spoon 

shape, that’s supposed to give lashes a 

curve and lift. 

TEXT dawn chen & YUen YI YInG PHOTOS 123RF.cOM 

82 | LOOk grEaT | SHaPE juLy 2017

Try the trend! 

You may have seen or heard of this new fad 

where beauty bloggers use hard-boiled eggs 

to apply their foundation. And, yes, it is exactly 

as crazy as it sounds. The smooth surface of 

the egg is supposed to help your foundation 

go on evenly and flawlessly. Those who have 

tried it are divided into two camps: Some swear 

by it; others clearly regret even trying. Can the 

humble egg really live up to the prowess of the 

trusted Beautyblender? We put this trend to the 

test and the results were hilarious! 

SUPER-SOOTHERS 

For eczema sufferers, finding a 

moisturiser that properly does 

its job without aggravating 

or stinging skin is like hitting 

the jackpot. Severe cases 

usually require dermatological 

treatment like steroid creams, 

but milder cases can be 

controlled with OTc products. 

here are three eczema 

creams that moisturise gently 

and effectively so you get 

some relief! 

1 curel Moisture Face care 

Range (from $19.80, leading 

pharmacies) Dr Mark Tang, a 

consultant dermatologist at The 

Skin Specialists & Laser Clinic, 

Mount alvernia Medical Centre, 

says that a key ingredient to look 

for in eczema-relief products is 

ceramides. “The lack of ceramides 

in the skin leads to a damaged 

skin barrier, which makes it more 

susceptible to external irritants 

and allergens. This results in 

red, dry and itchy skin. This 

inflammation can further decrease 

the ceramides in the skin, leading 

to a vicious cycle of skin barrier 

disruption, hypersensitivity and 

inflammation.” 

you’ll be happy to know that 

the entire Curel Moisture Face 

Care range is formulated with 

ceramides to strengthen skin’s 

barrier function. The products 

are also infused with eucalyptus 

extract to boost skin’s ability to 

produce ceramides. 

2 Suu Balm ($19.90 for 75ml 

and $49.90 for 350ml, leading 

pharmacies) Formulated by Dr 

Tey Hong Liang from the National 

Skin Centre, this is a favourite 

among fellow eczema sufferers 

as it contains menthol to combat 

itchiness, and ceramides to 

hydrate and repair skin. The nonsticky 

cream applies on smoothly 

and gives a cooling effect to skin. 

Hooray – no more scratching! 

3 La Roche-Posay Lipikar Gelfluide 

($29.90 for 400ml, leading 

pharmacies) La roche-Posay’s 

signature thermal spring water is 

the main ingredient in this body 

moisturiser. It is naturally rich 

in selenium and has soothing 

antioxidant properties. upon 

application, the gel also forms a 

film on skin to seal in moisture 

and block out external irritants. 

1 

3 

2 

SHaPE juLy 2017 | LOOk grEaT | 83

If you could zoom 

way in, you’d see tiny 

scales on the surface 

of your hair. When 

they lie flat, strands 

are soft and shiny. 

Magnify your shine 

Every time your hair 

is tugged, rubbed or 

even styled, it gets 

a little more frayed. 

Here’s how to fight 

the friction – and get 

your smooth back. 

On any given day, your hair likely gets a quick towel dry, 

is pulled into and out of a ponytail a few times, and then 

nestles into your pillow – all typical habits in which you 

don’t give a second thought. But here’s the rub: “These 

movements create friction,” says hair stylist Eva Scrivo, owner of the 

Eva Scrivo Salons in New York City. And this repeated daily friction can 

cause a lot of damage over time. “Eventually, your strands fray and 

ultimately snap,” says Martina Spinatsch, a hair scientist at Schwarzkopf 

hair care. 

Friction also makes strands feel rough, tangle easily and form split 

ends. “I don’t think a lot of us realise just how fragile hair really is,” Eva 

says. “We should be treating it as gently as a favourite dry-clean-only 

blouse.” To do that, you need to make some simple shifts to your routine. 

TEXT KYLIE GILBERT MAIN PHOTO 123RF.COM 

84 | LOOK GREAT | SHAPE JULY 2017

Look Great 

Be especially kind to wet 

strands Hair stretches up to 30 per cent 

when it’s wet, making it more susceptible to 

breakage, Eva says. Rather than aggressively 

rubbing it with a towel to dry it, wrap the 

towel around your head and squeeze out 

the excess moisture, says Herbal Essences 

celebrity stylist Charles Baker Strahan. 

The detangling tool you reach for is also 

key. “Using the wrong one is like cutting a 

tomato with a dull knife – it’s ineffective and 

destructive,” Eva says. Opt for a wide-tooth 

comb or a brush made for wet hair, which has 

superflexible bristles. Slowly work your way 

through, section by section. “Be particularly 

conscientious with your ends – they are 

the oldest part of your hair, so they’re most 

susceptible to damage,” Martina says. 

Then if you want to blow-dry your hair, 

the best brush for the job is a round one with 

boar bristles. Because these bristles have 

smooth edges, they put less tension on the 

hair than plastic versions do. Plus they can 

stand up to heat for much longer. Plastic 

brushes need to be replaced every other year. 

After working out, hydrate, 

hydrate, hydrate Ideally, after 

sweating through an exercise session, you’ll 

wash (or at least rinse) your hair before you 

dry it. But raise your hand if you’ve skipped 

that step to save time and gone straight into 

blow-drying your sweaty gym hair. It seems 

genius, until you learn that “the salt in your 

sweat combined with the heat of the dryer 

is seriously dehydrating,” Eva says. Her timesaving 

solution: Dab the sweat with a towel, 

then mist your hair with water (fill an empty 

hair spray bottle or use a facial mist) to dilute 

any remaining sweat. Then blow-dry. 

Rotate your go-to styles 

Strands are more prone to breakage when 

you put stress on the same section every 

day. “Tight ponytails and buns strain the hair, 

especially when you pull your hair into them 

when it’s still wet,” Charles says. “You’ll most 

likely see broken strands around the hairline.” 

If you wear one of these styles daily, mix 

up its location: Try it high one day and low 

the next. To prevent breakage from your hair 

elastic as well, go with a thick version – it 

provides more cushion and less tension than a 

thin band would, Eva says. 

Let your hair sleep 

soundly Your trusty cotton 

pillowcase creates friction on the hair: 

Strands tend to snag on cotton fibres, 

which rough up the cuticle. 

Use a silk pillowcase. Or wrap hair in a 

silk scarf or pull a silk slip over your pillow, 

Charles says. Sleep with your hair up? If 

you pull out your elastic in the a.m. and 

strands come with it, then go to bed with 

a looser bun or a braid to keep hair from 

being yanked in the night. 

HOW FRICTION 

DAMAGE STARTS 

Each strand’s outer layer, or cuticle, 

is made up of scales on the surface 

of the hair and a lipid protection 

barrier (a fatty layer of molecules) 

that keeps the scales soft and flat, 

Martina says. 

When friction damages that 

natural shield, it causes the scales 

to flex upwards and can even 

pull them off, leaving holes in the 

cuticle. This exposes the cortex 

– the inner structure of the hair – 

which is comprised of bundles of a 

tough protein called keratin (they 

look like cables with hundreds of 

wires wound around them). “When 

these bundles fray, you get split 

ends,” Martina says. And when you 

tug – to comb or pony up – the 

weakened hair breaks. 


Look Great 

1 

2 

THE FRICTION 

FIGHTERS 

Using the right products – like 

gentle shampoos and a protein 

conditioning treatment – can 

prevent breakage and even 

temporarily mend damage, 

according to a new report in the 

Journal of Dermatological Treatment. 

Stylers that hydrate and infuse hair 

with vitamins, botanicals and keratin 

make a big difference, too. Here’s 

your anti-breakage kit. 

3 

1 Apply the sulphate-free L’Oreal 

Paris Ever Strong Break Proof 

Lotion (US$18.99 or $26.50, www. 

amazon.com) to damp hair. It 

contains goji extract to help repair 

hair, and adds moisture to make it 

easier to detangle. 

4 

5 

2 After the shower, apply Percy & 

Reed Wonder Treatment Oil+ ($48, 

Sephora) all over strands for a soft 

and shinier effect. 

3 Carol’s Daughter Rhassoul Clay 

Softening Hair Mask (US$14 or 

$19.50, www.amazon.com) has 

Moroccan clay, aloe and cactus 

flower to counteract brittleness and 

dullness. Leave it on wet hair for at 

least five minutes every week. 

4 Goldwell Kerasilk Reconstruct 

Restorative Balm ($44, www.lazada. 

sg) contains super-strengtheners, 

like keratin and silk, to improve 

elasticity, yet is lightweight enough 

to apply to dry hair. 

5 Amino acids in Garnier Fructis 

Damage Eraser Liquid Strength 

Treatment With Protein (prices vary, 

www.ebay.com) connect to hairs’ 

cuticles to restore them. 

6 Limit over-washing and frequent 

heat styling (major hair stressors) 

with Suave Professionals Keratin 

Infusion Dry Shampoo ($30, www. 

qoo10.sg), which soaks up oil and 

deposits keratin. 

6 

7 

SMOOTH 

OPERATOR 

The Chez Vous Hair Botox 

+ Fillers Programme (from 

$599) is perfect for those who 

frequently put their crowning 

glory through chemical 

processes such as rebonding, 

perming and bleaching. As the 

name suggests, this in-salon 

hair treatment works similar 

to how Botox works on the 

skin. Nourishing ingredients, 

including stabilised keratin, are 

used to fill up the “holes” in 

damaged hair cuticles, resulting 

in sleeker, shinier and softer 

hair. We tried it and the results 

were as promised! The effects 

are said to last up to 90 days 

with proper aftercare, which 

includes using the salon’s 

Trilogy Bespoke Boosters 

(included in the price) several 

times a week after shampooing 

and before conditioning. 

7 The ceramide in L’Oreal Paris 

Hair Expertise Everpure Repair & 

Defend Shampoo ($15.90, leading 

pharmacies) mends damaged fibres 

and seals split ends. 


Look Great 

MOLECULAR 

BEAUTY 

Meet the 

groundbreaking 

formulas that go 

beyond skin-deep to 

give you a lit-fromwithin 

radiance. 

There’s a revolution in the beauty 

world. Driven by science, the pros 

are pioneering new formulas that are 

causing real (even amazing) changes 

to your complexion at the molecular level. 

These breakthroughs – from a next-level 

vitamin C to microencapsulated particles 

that release inside your skin – are shielding 

your cells from what ages them, successfully 

nourishing and hydrating the epidermis, and 

promoting the collagen production you need 

to look smoother and firmer. 

Here are the 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 collagenmaking 

cells. “Your cells are naturally 

equipped with vitamin C, so their transporters 

recognise it and actually draw it in towards 

the nucleus, which is really stunning,” says 

Ben Fuchs, a cosmetic chemist. 

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 Dr Neal Schultz, a 

dermatologist. “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 watersoluble 

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 Truth 

Treatment Systems Truth Balm (US$179 or 

$249, truthtreatments.com). 

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 dermatologist Dr Dendy 

Engelman. Think of them as teeny, tiny 

pills inside your serum or cream. Get the 

technology in Philosophy Time in a Bottle 

100% In-control ($115, Sephora). 

Of course, you don’t want all your 

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 

(from $5.90, leading pharmacies) or 

L’Oreal Paris Micellar Cleansing Water 

($20.90, leading pharmacies). 

skincare to sink into skin. On the surface, 

humectants help to stop water from 

escaping, while antioxidants can fight off 

environmental aggressors. Royal jelly, from 

honey bees, is both. Find it in Burt’s Bees 

Skin Nourishment Day Lotion (US$15.30 or 

$21.25, www.amazon.com). 

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 

dermatologist Dr Sherry Ingraham. She adds 

that HA nourishes the collagen and elastin 

fibres 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 Juvederm 

are made of) or apply it topically with 

Neutrogena Hydro Boost Hydrating Serum 

($24.90, Guardian). 

TEXT KATE SANDOVAL BOX PHOTOGRAPHY CLAIRE BENOIST HAIR & MAKEUP MARY 

GUTHRIE/ARTISTS BY TIMOTHY PRIANO FOR DIORSKIN NUDE MANICURE SANDRA HOPP/ 

JUMP MANAGEMENT FOR CHANEL STYLING ALMA MELENDEZ/HALLEY RESOURCES 


Look Great 

GET A 

LEG UP 

SHORTS ARE PERFECT FOR OUR HOT 

WEATHER, BUT CAN BE TRICKY TO WEAR. 

HERE ARE FUN WAYS TO STYLE THEM. 

Photography WINSTON CHUANG Styling DOLPHIN YEO 


Topshop Unique silk blouse, 151 

euros (or $234), and Chloe denim 

scallop shorts, 932 euros, from 

www.netaporter.com. Round 

frame sunglasses, $275, from 

Emporio Armani. Lame socks, 

stylist’s own. 


Look Great 

Slogan cotton midriff tee, 

$39.90, distressed denim 

shorts, $63.90, cotton 

printed choker, $33.90, silver 

pendant necklace, $16.90, 

and denim tassel jacket, $199, 

from Topshop. Visor, $5, 

from Forever21. Clutch Me 

by Q minidarie, $189, from 

Quintessential. Knee-length 

cotton socks, $39.90, 

from II Monkii. 


Viscose off-shoulder 

blouse, $64.95, cotton 

stretch high-waisted 

shorts, $44.95, netted 

choker, $12.95, and 

star earrings, price 

unavailable, from H&M. 

Knee length cotton socks, 

$39.90, from II Monkii. 


Look Great 

Printed cotton toga 

top, $69.90, and 

cotton gingham 

shorts, $99.90, from 

Warehouse. Netted 

socks, $29.90, from 

II Monkii. Terrycloth 

wristband, stylist’s 

own. 


Polyester blouse, $325, 

from Bimba Y Lola. Terry 

Sport terrycloth shorts, 

104 euros, from www. 

netsporter.com. Gold 

earrings, price unavailable, 

and yellow sunglasses, 

$12.95, from H&M. Leather 

turnlock cross body bag, 

$650, from Coach. Shantal 

jewellery ring, $92, from 

Quintessential. 


Look Great 

Poplin blouse, $280, 

cotton eyelet shorts, 

$350, printed cotton 

coat, $1,040, floral 

fiesta necklace, price 

unavailable, and 

cowhide leather Cassie 

bag, $740, from Kate 

Spade. Lame socks, 

stylist’s own. 


Sequin jersey top, $159.90, 

denim sequin shorts, $139.90, 

polyester belt, $29.90, and 

polyester earrings (a pair), 



Look Great 

Jets bikini top, $119, from 

Ocean Paradise. Polyester 

printed high-waisted 

shorts, $69.90, and 

silver plated pendant 

necklace, $23.90, from 

Topshop. Denim jacket 

with star embellishments, 


Sunglasses, $230, from 

Michael Kors. Thirty four 

leather bracelet, $80, from 

Quintessential. Elastic 

headband and knee 

protectors, stylist’s own. 


Wool polyester pullover and silk 

printed shorts, prices unavailable, from 

Moncler. Visor, $5, from Forever21. 

Nickel earrings, $170, and cotton 

jacket, $750, from Bimba Y Lola. 

ART DIRECTION RAY TICSAY 

PHOTOGRAPHER’S ASSISTANT ANGELA GUO 

STYLING ASSISTANT NIKKI 

HAIR & MAKEUP MANISA TAN/PALETTEINC, USING 

LA BIOSTHETIQUE & DIOR BEAUTE 

MODEL BOGLARK H/LOOQUE 

SPECIAL THANKS TO FREDERICK LEE BRIDAL FOR 

THE ROLLER SKATES 


EVENTS, PROMOTIONS & NEWS 

Spotlight 

DROP UNWANTED WEIGHT 

Struggling to get rid of excess kilos? Consider Slim 

Couture’s Signature Weight Loss Program, Divine 

Slim, to help you achieve your ideal size. The 

programme consists of an all-natural weight loss 

procedure that utilises the principles of traditional 

Chinese medicine to improve your general health 

and metabolism. Benefits to your well-being 

include a reduction in stress and better quality 

sleep. Visit www.slim-couture.com. 

WALK THE TALK 

Take your walks to the next level with the 

Skechers Gowalk Sport shoe. It has the highly 

responsive 5Gen midsole cushioning that 

provides a high-energy return with every step. 

It also features the Skechers Goga Max insole 

that will give you maximum support when you 

walk, while the athletic mesh and synthetic upper 

provides breathability. Available at key Skechers 

concept stores. Visit www.skechers.com.sg. 

CLEARER SKIN TODAY 

Usually, facials treat the visible symptoms on your face. However, 

Eu Yan Sang’s facial acupuncture not only addresses symptoms 

you can see but the root cause of the problem too. According 

to traditional Chinese medicine, your skin is like the mirror of 

one’s internal health. Factors such as diet, poor rest, stress, mood 

and environmental factors can cause health issues. For July, 

experience a trial session, which consists of a consultation and 

facial acupuncture, for $48. Visit sg.euyansangclinic.com.

COMFORT MEETS VERSATILITY 

The Hush Puppies Cloud Walker B footwear 

is great for any day of the week. You can 

use this shoe for work as well as for running 

errands during the weekend. Featuring its 

ZeroG Technology, the shoe is built with 

super-lightweight materials. Plus it feels great 

on every heel strike, as a gel pad provides 

extra cushioning and shock absorption. You’ll 

definitely feel like you’re walking on clouds. Visit 

www.hushpuppies.sg/StoreList.htm. 

TONE AND STRENGTHEN 

Let Breathe Pilates help you achieve your health 

and wellness goals. This physical fitness system 

helps to increase body awareness, flexibility 

and posture, as well as strengthen the core 

and tone the body. From now till July 20, enjoy 

three private classes at $280.50 (usual: $330) 

or three private and five group sessions at $472 

(usual: $555) at the Galaxis outlet. Visit www. 

breathepilates.com.sg. 

THE PERFECT FIT 

Finding the right bra can be difficult. Common 

problems include straps that are too thin and 

not supportive. Uniqlo’s new Beauty Soft 

bra ($29.90) was designed with comfort 

in mind. Its straps are made of soft and 

stretchy material to reduce the strain on your 

shoulders. Plus, its no-hook seamless bra band 

ensures an “invisible” fit. Available at Uniqlo 

stores. Visit www.uniqlo.com/sg. 

GOODBYE BACK PAIN 

Sitting at your desk for long hours is definitely not ideal 

for your body, as aches and soreness can develop. The 

physiotherapists from Work Lift Balance are here to help. 

Make an appointment to find out how they provide pain 

relief through manual and movement therapy to help 

you gain optimum health and performance. For July and 

August, first-timers enjoy 15 per cent off consultations. 

Visit www.workliftbalance.com.

Stockists 

BIMBA Y LOLA 

#01-03 Mandarin Gallery 

(6235-1218) 

COACH 

#02-13/16 Paragon 

Shopping Centre 

(6836-2188) 

FOREVER21 

313@Somerset #01-10 to 13 

(6834-4893) 

H&M 

#B2-28 to 31 Ion Orchard 

(6509-8702) 

II MONKII 

#03-95A Far East Plaza 

(9177-0178) 

KATE SPADE 

#B2-17 The Shoppe at 

Marina Bay Sands 

(6723-7229) 

MONCLER 

#01-17 Ion Orchard 

(6509-5321) 

SEPHORA 

#B2-09 Ion Orchard 

(6341-9017) 

TOPSHOP 


(6509-8602) 

WAREHOUSE 


(6884-6035) 


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