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THE

Gorgeous

Skin

ISSUE

®

Lily

Collins

Slaying

the

confidence

game

You!

*Strong

*Bold

*Fearless

Live this

healthy

summer

mantra

Stay

COOL!

Fun new

water

workouts

So right now

Clean &

vibrant

meals

Keep

your

vacation

vibe

alive

July/August 2017

shape.com


Cold Brew. Make it your own.

Try NEW Gevalia Cold Brew Coffee Concentrate this summer.


Need some customization inspiration?

GEVALIA Cookies & Cream

Affogato Milk Shake

1 cup cookies and cream ice cream,

1/2 cup GEVALIA Vanilla Cold Brew Iced Coffee Concentrate,

3 Tbsp. whipped cream,

1 chocolate sandwich cookie

Blend ingredients in blender until smooth. Top with whipped cream and cookie.

GEVALIA Cold Brew Rise

& Shine Lemon Iced Coffee

1-1/4 cup water, 1/2 cup sugar,

Zest from 2 lemons, 1/8 tsp. vanilla,

3/4 cup GEVALIA House Blend Cold Brew Iced Coffee Concentrate

Mix 1/2 cup hot water with sugar, vanilla and zest to dissolve; strain.

Combine 3 Tbsp. lemon syrup, 3/4 cup water and Cold Brew over ice.

GEVALIA Iced Salted

Caramel Macchiato

1-1/2 Tbsp. sugar, 1-1/2 Tbsp. water,

1/8 tsp. salt, 1/2 cup milk, Ice cubes,

3/4 cup GEVALIA Caramel Cold Brew Iced Coffee Concentrate,

3 Tbsp. whipped cream, 1 tsp. caramel ice cream topping

Combine sugar and water; microwave 30 sec. to dissolve. Mix with milk and pour

over ice. Add Cold Brew slowly to layer. Top with whipped cream and caramel.


#HYDRAGENIUS

BECAUSE YOU’RE WORTH IT. TM


THIRSTY SKIN? GIVE IT A DRINK.

72HR LONG-LASTING LIQUID MOISTURIZER.

[ FRESH-LOOKING, GLOWING SKIN ]

HYDRA

GENIUS

LIQUID CARE

MOISTURIZER

[ WITH ALOE WATER ]

CLINICAL RESULT

TECHNOLOGY

FORMULAS

HOW IT WORKS

72HRS OF INTENSE, LONG-LASTING HYDRATION

ALOE WATER AND WATER-ATTRACTING

HYALURONIC ACID

3 FORMULAS, ONE FOR EACH SKIN TYPE:

OILY, DRY AND EXTRA-DRY

LIGHTWEIGHT LIQUID MOISTURIZER

PENETRATES INSTANTLY

GET YOUR FREE SAMPLE: HYDRAGENIUS.COM/SAMPLE

©2017 L’Oréal USA, Inc.

Earn rewards. Join now at:

lorealparisusa.com/worthitrewards


©2017 P&G

Infuses skin with NEW Lock-In-Moisture TM


p176

Lily Collins rocks this

season’s sporty-sexy

swimwear with the

right dose of body love.

FIT FASHIONI

Above: Dior Bodysuit

($2,500, Dior boutiques

nationwide). Shay Celestial

Front-Facing Hoops

($5,670, shayfinejewelry

.com). Beladora Mimi

So Diamond Bangles

($13,500, beladora.com).

Photograph by ADAM FRANZINO

SHAPE.COM JULY/AUGUST 2017 5


©2017 FCA US LLC. All Rights Reserved. Jeep is a registered trademark of FCA US LLC.


FIND YOUR

TRUE NORTH

YOUR ALL NEW 2017 COMPASS


contents

Cover Stories

23 You! Strong. Bold.

Fearless. Live this healthy

summer mantra

37 The gorgeous skin issue

53 Keep your vacation

vibe alive

84 Stay cool! Fun new

water workouts

139, 154, 194

So right now

Clean & vibrant meals

176 Lily Collins: Slaying

the confidence game

Workouts

73 Discover your

next goal rush

78 Triple the body benefits

with this HIIT routine

82 Crushed It!

84 The new water

workouts

90 Your belly, back in action :

Five jump-start moves

94 Happy abs all summer

100 The key to cross-training

104 Unlock your muscle

power: The serious perks

of sports massage

112 Scene outside of...

SoulCycle in Santa

Monica: Come join our

fit fashion stakeout

117 Ask Jen: Don’t hate on

the scale, combo

workouts, and why to

go with your intuition

122 Body Shop: Sculpt your

very best butt

184 Strong, lean & supersleek:

Do this routine for

a high-def silhouette

Motivation

&Inspiration

12 Post, pin, tag,

click & tweet

14 Letter from the editor

23 You Right Now: Tips

to boost your beauty,

mind, and body

64 Movers & Shapers:

Photog Kate T. Parker

157 Use stress to help

good energy grow:

Tension can tap

positive power

p184

This fierce version

of Pilates supplies

over-the-top

sculpting and cinching.

162 The best trip you’ll

ever take

170 The sex-sleep

loop: Why better

z’s lead to

exceptional o’s

192 Flip your natural

healing switch

204 Be the Boss

of Your Body:

Actress Nathalie

Emmanuel is so

over the body

comparathon

Photograph by ARTHUR BELEBEAU


contents

Beauty&

37 Do the

dew: Score

44 To Go:

Put on airs

with the

coolest skin

and hair mists

48 Scar fix: How

to smooth over

old wounds

53 y

escape: Let

transport you

58 Adventures

in beauty:

New trends

worth trying out

66 Your athlook:

Celestial prints

p37

It’s glow time:

Try these products and

tips for a gorgeous,

high-beam complexion.

Food

&Nutrition

139 Veggie burgers

get sexy

144 Playing with

passion fruit

146 Roll with it:

Your new go-to

lunch wraps

150 At the Market:

Bubbly bevvies

154 A sip with zip:

Cold-brew

java treats

172 Dinner in a

glass: Mealreplacement

shakes rated

194 When sweet

meets heat:

Five perfect

flavor pairings,

unlimited ideas

p146

Reboot your

wrap with

these fresh

rice paper

rolls.

SCAN TO

SEE THE

SHOOT!

Download the

free Love My

Shape app and

scan the page.

On our cover

Photograph by Adam Franzino. Styling by Jill Lincoln & Jordan

Johnson/The Wall Group; hair by Gregory Russell/The Wall Group for

R+Co; makeup by Matthew VanLeeuwen/Starworks Artists; manicure

by Tom Bachik for Lancôme. On Collins: Tori Praver Swimwear Eloisa Top

($98) and Cristina Bottom ($106; both at bloomingdales.com). Jennifer Meyer

Large Open Circle Earrings ($4,250, ylang23.com). Right arm: Beladora Gold Bangle

($3,850, beladora.com). Chan Luu Gunmetal Mix Bracelet ($115, chanluu.com) . Left

hand: Vintage David Webb Black Enamel and Pavé Diamond Ring ($5,950, beladora.com).

Makeup: To get Collins’s gorgeous cover look, try the following products from Lancôme

(available at lancome-usa.com): Monsieur Big Mascara ($25). Teint Idole Ultra Wear Camouflage

Concealer 110 ($31). Teint Idole Ultra Cushion Foundation 140 ($47). Color Design 5 Pan

Eyeshadow Palette in Rosy Flush ($50). L’Absolu Rouge Lipstick in Merlot (Cream) ($32). Sourcils Gel

($24) and Sourcils Styler in Brun ($27). Click & Glow Highlighter in Lumières d’Or Rose ($23).

Top: Claire Benoist. Bottom: Ted Cavanaugh

10 JULY/AUGUST 2017 SHAPE.COM


Sculpts and tames

as it colors.

Master the perfect

brow in one

simple sweep.

/ BEFORE

/ AFTER

®

OUR 1 ST BROW

POMADE CRAYON

Raise eyebrows?

I do it all the time.

creamy

sculpting

formula

Maybelline.com

Jourdan is wearing Brow Drama ® Pomade Crayon in Dark Brown.

©2017 Maybelline LLC.


sw

click

tweet

@Shape @FitnessMagazine

SCAN TO SEE

WHAT’S TRENDING!

Download the free Love My Shape

app and scan the page.

Summer of

#LoveMyShape

What’s got our cover

star, Lily Collins,

beaming? Catch her

shout-out to body

positivity on Instagram,

and add your own

selfie to the movement

using the hashtag

#LoveMyShape.

2.7 million

Number of Facebook views of

our Smoothie Pops videos.Chocolateavocado,

honeydew-kiwi, almondcherry,

and more—these DIY frozen

smoothie pops are the perfect healthy

breakfast, quick snack, or dessert on

fitnessmagazine.com/smoothiepops.

Top: Getty Images. Bottom: Jens Mortensen/Gallery Stock

12 JULY/AUGUST 2017 SHAPE.COM


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BUCOLIC BLISS

Cover star Lily

Collins’s fondest

Note From Elizabeth/

appypy

Summer!

From the Shape

o you,

a collection of our favorite

warm-weather memories: the

people, places, and things

that bring the season to life.

FAMILY FUN

My mom and me,

summer in the ’70s.

SCAN TO LOVE YOUR SHAPE!

Download the free Love My Shape app today from

iTunes, Google Play, or scannow.mobi/lovemyshape.

Look for the mobile phone icon throughout the issue

to shop the pages and unplug bonus content.

FOLLOW MY SUMMER

ADVENTURES—the magnificent and

the mundane—@egaeditor.

14 JULY/AUGUST 2017 SHAPE.COM


© 2017 COTY US LLC

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ice-pop lips

Slide

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Sheer Kiss Lip Oil

($20 each, e

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juicy color.

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SHAPE AND PARENTS

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ALAN BOCCADORO

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18 JULY/AUGUST 2017 SHAPE.COM

Incorporating Fitness Magazine


NEW Tri-Action formula.

1 Cleans

2 Protects

3 and even Moisturizes

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MICHAEL MOSSO

EXECUTIVE ASSISTANT TO THE PUBLISHER

NATALLIA BAMBIZA

SALES ASSISTANT

SAMANTHA DRISCOLL

CHICAGO OFFICE

MIDWEST ADVERTISING DIRECTORS

AMY MONROE, SARA SWIATKOWSKI

SALES ASSISTANT

TOM RUSSELL

DETROIT OFFICE

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TOM WITSCHI

CHIEF REVENUE OFFICER

MICHAEL BROWNSTEIN

CHIEF MARKETING OFFICER

NANCY WEBER

CHIEF DATA AND INSIGHTS OFFICER

ALYSIA BORSA

VICE PRESIDENTS

FINANCE CHRIS SUSIL

BUSINESS PLANNING AND ANALYSIS

ROB SILVERSTONE

DIGITAL SALES MARLA NEWMAN

DIRECT MEDIA PATTI FOLLO

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Shape, Volume 36, Issue No. 10. Copyright © 2017 by Meredith Corporation. All rights reserved. Printed in the U.S.A. Shape ® is a trademark of Meredith Corporation.

Shape is published 10 times a year by Meredith Corporation, 805 Third Avenue, New York, NY 10022. Our subscribers list is occasionally made available to carefully

selected firms whose products may be of interest to you. If you prefer not to receive information from these companies by mail or phone, please let us know. Send

your request, along with your mailing label, to Magazine Customer Service, P.O. Box 37508, Boone, IA 50037-0508.

SUBSCRIPTION HELP

Go to shape.com/myaccount, email fitcustserv@

cdsfulfillment.com, or call 800-340-8953.

20 JULY/AUGUST 2017 SHAPE.COM


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step 1:

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12 new gala bolds.

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you rightnow

GET DIALED IN

Want help to hone

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Try the Inscape app

for iOS ($13 a month).

SHAPE.COM JULY/AUGUST 2017 23


gt

A TRUE JUICE

CLEANSE

Consider

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your body from the neck

down two to three times a

week to detoxify skin with

nutritious kale, antioxidantladen

spinach, antiinflammatory

cucumber,

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Styling by Renee Flugge/Halley Resources

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Your food puzzle, solved

LIKE A

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why watchdog group

ConsumerLab.com re -

cently put 10 popular

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make sure they weren’t

cut with cheaper

oils.(According

to the USDA, true

extra-virgin varieties

must have a lower

level of free fatty acid

content than regular

olive oil and “excellent

flavor and odor.”) Even

though all the bottles

passed chemical

standards tests, a few

missed the mark in

sensory analysis. The

good news is that

three oils stood out for

their taste, polyphenol

levels, and price:

Kirkland Signature

organic, Trader

Food styling by Jamie Kimm; prop styling by Chloe Daley

You know to pump up your protein when you’re on a mission to build lean muscle, but

how do those extra grams translate to your plate? New meal-planning service EatLove

($8.25 per month, plus $99 for an annual subscription; eatlove.is) crunches the numbers

for you—all you have to do is check the “highest protein” box—to create a doable menu

that also factors in dietary preferences (vegan, please) and restrictions (like gluten-free).

Thanks to a deep nutrition database and the dietitians and chefs who mastermind

the recipes, you get meal plans sorted by whichever key nutrients you plug in—not just

protein but also vitamin B 12 , potassium, you name it. Once you make your picks, you’ll

receive a shopping list and a plan that will minimize wasted ingredients—and wasted time.

26 JULY/AUGUST 2017 SHAPE.COM Photographs by TED CAVANAUGH


every body wins

low carb. gluten free. only 110 calories.

find white claw at www.whiteclaw.com

Beer with Natural Flavors. Please Drink Responsibly. © 2017. Trade-mark and Copyright owned by White Claw Seltzer Works, Chicago, IL 60661.


Lock

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Manicure by Kelly B./Defacto for Chanel Le Vernis. Styling by Renee Flugge/Halley Resources

28 JULY/AUGUST 2017 SHAPE.COM


How to slay Mondays Have sex the day before—it’s a

great career move. In a survey of 159 married employees published in the Journal of

Management,people reported feeling happier and more engaged with their jobs

the entire day after having sex.“Dopamine, a neurotransmitter associated with reward,

and oxytocin, a hormone associated with love, are both active in your brain after sex,”

says Keith Leavitt, Ph.D., the study’s lead author. “What our research showed is that you

carry those mental benefits with you to work the next day.”

. (That’s

Styling by Renee Flugge/Halley Resources. Top left: Studio DIY; design by Katy Jones. Right: Getty Images


Learn more about wholesome snacking at Sargento.com/snacks

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e

ood

and

fill

-

om

in

ed

with a more holistic

($200 at Wellvyl, $149 for

Wanderlust ),members

can join classes, workshops,

and even social

outings designed to nurture

your mind and body.

Don’t have one in your

area yet? Gather your crew

on an app like WellSquad

(free, iOS and Android)

GO FOR

SURROUND SOUND

You need your jams to power

you through that outdoor

run, ride, or hike, but earbuds

aren’t ideal when you’re also

supposed to be keeping

your ears tuned to traffic or

trouble. Problem solved:

These fun Polk Boom Bit

mini wireless speakers ($30,

polkaudio.com)—they’re

about the size of a pack of

Tic Tacs—clip on your tank,

jacket, or leggings. The Bit’s

battery lasts up to three

hours (just plug it in to a USB

port to recharge).

‘‘

Repeat these pickme-ups

in your head, and

you could last 25 percent

longer exercising in the

heat, just like the cyclists in

this new study did.

SOURCE: Medicine & Science in Sports & Exercise

Sam Robinson/August. Top right: Claire Benoist; styling by Renee Flugge/Halley Resources

32 JULY/AUGUST 2017 SHAPE.COM


enhance

your

luminosity

Show us how you

ogxbeauty.com |

ogxbeauty

**Results may vary depending on hair type. Does not contain peroxide or any form of hair colorant or dye.


BOOST body confidence

#LoveMyShape

These 11 hashtags

will fill your social media

feed with self-love. While

it’s great to set goals to better

yourself and your health, it

can be hard to remember that

loving your body is just as

important. Scan the page to

check them out (shape.com)+

Look for the icon

in this issue to...

- Shop the Pages

- Search Events

- Get Bonus Content

Download The FREE

Love My SHAPE App today

from iTunes, Google Play or

scannow.mobi/lovemyshape

SHAPE

NOW

EVENTS

SCAN

@SHAPE_MAGAZINE


Power UP

Whether completing your daily step

goal or opting for a new workout

class, stay connected with our

strong and powerful community

and get to your own Personal Best.

Personal Best Tools and Inspo:

• Join our Facebook Group

@ shape.com/bestgroup for 24/7

squad support

• Sign up for our Newsletter at

shape.com/bestnews for a

game plan

• Share your wins on social using

#mypersonalbest

Make an Impact

with

This foundation empowers

young women to feel strong,

confident and positive about

their bodies by empowering

them with the tools to be active.

SCAN HERE to connect and

make a difference today!

Show Us

Some Love

You can now upload any photo and

add the Love My Shape sticker (in three

fun colors!) Share your photo using

#LoveMyShape to tell us why you are proud

of your body and all that it can do. Scan this

page to accessorize your photo today.

#SceneOutsideOf

Led by our SHAPE editors

and millennial influencers

everywhere, “Scene Outside Of”

inspires fans to share their own

athleisure street style outside of

their favorite workout studios.

Join the social conversation by

using hashtag #SceneOutsideOf

for a chance to be seen in SHAPE!


Want more active beauty? Scan here

or visit shape. / aterpr

Beauty&Style Playbook

Benjamin Kaufmann/Trunk Archive

SHAPE.COM JULY/AUGUST 2017 37


Beauty Playbook

STEP 1/

Start with

your skin care

Before anything, you’re

going to need to determine

your skin’s current state.

If you’re oily, apply an

oil-control primer or toner

as your first layer. Try

OleHenriksen Balancing

Force Oil Control Toner ($26,

sephora.com), which you pour

onto a cotton pad and then

dab on clean, dry skin. “For your

dewy look, you’ll be adding

light-reflecting products, so

this will keep you from becoming

way too shiny,” says Katie

Jane Hughes, a makeup artist

in New York City.

On the flip side, if you’re dry

and you put on something

shimmery, it can clump up and

make your skin’s texture look

uneven. So premakeup, smooth

on a hyaluronic acid serum,

like Vichy Mineral 89 Fortifying

andHydrating Daily Skin

Booster ($30, vichyusa.com),

and/or a lightweight gel cream,

like Boscia Tsubaki Swirl ($38,

sephora.com), which offers

hydration yet soaks into your

skin quickly.

STEP 2/

Layer on your

first glowing

formula

“To get the gleamy look, I like

to use two luminizing products,”

Hughes says. At this

stage, apply luminizer number

one. Pick a shimmering primer,

which goes all over your skin

before your foundation (or BB

Cream or tinted moisturizer)—

even if you’re already wearing

an oil-absorbing primer from

step one. “You can apply it

directly to your skin or mix it

into your moisturizer,” Hughes

says. The lightweight liquid

contains optical brighteners

that diffuse light to give your

entire face a subtle radiance.

We like Lune + Aster RealGlow

Primer ($30, bluemercury.com)

and the Becca First Light

Priming Filter shown on the

next page; its lavender hue

blends into your skin tone to

counteract dullness.

STEP 3/

Move on to

the rest of

your makeup

Apply foundation, then tap

blush onto the apples of your

cheeks and blend it diagonally

toward your temples. “A shimmery

warm tone, like peach,

will amplify the gleaminess

of your skin,” says Hrush

Achemyan, a makeup artist in

Los Angeles. Adds Hughes:

“It’s also especially important

to pick the right formula in

summer. I find that creams and

liquids sink into your skin easily

and look more real in bright

sunlight.” But if you’re very oily,

a powder will stay on longer.

STEP 4/

Reach for another

luminizer

Golden or bronze-tinted

luminizers (also called

highlighters) are

available in cream

and powder form

and have a touch of

shimmer to them. “But

unlike versions of the past,

these formulas don’t provide

a glittery cast; instead, it’s

glossy,” Achemyan says. This

innovation also makes skin look

nearly flawless. “Large particles

of mica or pearl can magnify

pores and wrinkles,” Hughes

says. In general, you’ll find the

smallest particles in creams

and liquids and almost none at

all in new clear balms, which rely

on rich hydrators (like murumuru

butter in Ciaté London

Dewy Stix, $26, sephora.com)

to create a dewy finish. “I stick

to these formulas for daytime

because they’re more subtle,”

Achemyan says, adding,

“Powders are for nighttime and

Instagram.”

STEP 5/

Make it look real

“Blend that second highlighter

on all the high points of your

face,” Achemyan says. This

makes your bone structure

stand out. Apply it to your

cheekbones and brow bones,

along the hairline, down the

nose and Cupid’s bow, and

to the tip of your chin. “If you

swipe along only, say, your

cheekbones, then it looks

too purposefully placed and

unnatural,” Hughes says. Tap

and press a cream formula onto

skin with your fingers so you

don’t risk disrupting the rest

of your makeup. For the same

reason, apply powder with a fan

brush; its bristles lightly dust

on makeup (Achemyan loves

Morphe Deluxe Soft Fan brush,

$7, morphe.com).

For more

brilliant

formulas,

turn the

page

38 JULY/AUGUST 2017 SHAPE.COM


©2016 P&G

EYES THAT WON’T SHOW YOUR AGE

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Giorgio Armani Maestro Glow, $64,

giorgioarmanibeauty-usa.com

Lancôme Click & Glow

Liquid Highlighter in

Lumières D’Or, $23,

lancome-usa.com

Benefit Dandelion

Twinkle Powder

Highlighter, $29,

benefitcosmetics.com

Becca First Light

Priming Filter, $38,

beccacosmetics.com

Mark by Avon Touch &

Glow Shimmer Cream

Cubes All Over Face

Palette in Pearly Glow,

$18, avon.com

Glossier Cloud Paint

blush in Beam,

$18, glossier.com

g

Styling by Renee Flugge/Halley Resources

40 JULY/AUGUST 2017 SHAPE.COM


IF YOU MIST...

Hold the bottle six

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Put on airs

As the temps climb, along with the desire to lighten

up our skin care, these new barely there misty

formulas are a true windfall. The sprays do everything

from moisturizing to melt-proofing your makeup.

By KATHERINE DESLOGE

Styling by Alma Melendez/Halley Resources

42 JULY/AUGUST 2017 SHAPE.COM

Photographs by CLAIRE BENOIST


©2017 P&G


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1/Welcome/

matte

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Transport yourself to the

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($67,

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refreshes and invigorates

your body with notes

of Sicilian lemon, jasmine,

and acacia honey.

Tool TLC

OK, a cheat: not skin

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because without clean

brushes, you could be

setting yourself up

for breakouts.

($20, pure-brush.com),

a quick-dry sanitizing

spray, gets you back to the

business of beauti fying—

sans bacteria.

24-karat

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Styling by Alma Melendez/Halley Resources

44 JULY/AUGUST 2017 SHAPE.COM


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Scar fix In this era of amazing

tech and advanced treatments, you

don’t have to bare old injuries. Here’s

how to bring back the smooth.

By LESLEY ROTCHFORD

Time may heal all wounds,

but it’s not so good at

erasing them. Scars occur

when an injury slices

through the top layer of

skin and penetrates the

dermis, says Neal Schultz,

M.D., a dermatologist

in New York City. What

happens next depends

on your body’s collagen

response. If it generates

just the right amount of

this skin-repairing protein,

you’ll be left with a flat,

faint scar. If your body

can’t drum up enough

collagen, you’ll wind up

with a sunken scar. And if

your body churns out too

much, you’re stuck with

a raised scar. That’s not to

say you’ll develop the same

type of scar every time

you’re injured, “but people

tend to be predisposed

to scarring a certain way,”

says Diane Madfes, M.D.,

an assistant professor in

the department of dermatology

at Mount Sinai

Medical Center in New York

City. In other words, if you

have one raised scar, you’re

more likely to have another

in the future. Injury location

factors in as well—scars on

the chest tend to be especially

obvious because

the skin there is so thin,

and skin trauma below

the waist can scar badly

because cell turnover is

slower and there is less

blood flow to the lower

body. Fortunately, no matter

what kind of scar you

have, there are new and

effective ways to prevent

being left with a permanent

mark. Turn the page

for your options. →

Styling by Alma Melendez/Halley Resources

48 JULY/AUGUST 2017 SHAPE.COM Photograph by CLAIRE BENOIST


Skin Smart

If your scars look...

These are atrophic scars. They occur when you

lose skin tissue and your body can’t regenerate

it, so you’re left with a depression. They often

stem from a bad case of acne or chicken pox—

or having an abnormal mole removed.

ERASE THEM

Getting rid of these

dents depends on

the atrophic mark you

have. Ice pick scars,

which are small, deep,

and narrow, are typically

treated by cutting

them out. “There

are vertical bands of

scar tissue anchored

to the bottom of the

scar, connecting it to

deeper parts of the

skin,” says Dennis

Gross, M.D., a dermatologist

in New York

City. Your doctor will

numb the area, cut

around and remove

the scar, and close the

incision with a single

stitch. But here’s the

catch: This procedure

will leave a scar.

“You’re trading an ice

pick scar for a nice flat

scar,” Dr. Gross says.

You can also inject

the scar with a filler,

such as Juvéderm

or Belotero Balance.

“This will help fill the

‘pit,’ ” says plastic

surgeon Sachin M.

Shridharani, M.D.,

founder of Luxurgery

in New York City. “But

the filler will last for

only six to 12 months.”

Depending on how

many scars you have,

filler typically costs

$700 to $2,000 .

Boxcar scars have

steep, defined borders

and a flat bottom.

One treatment is subcision,

which involves

popping the scarred

skin back up with

a needle so the area is

no longer depressed.

This costs $300 to

$500 depending on

the size, and you could

have some bruising for

about a week.

Another option:

ablative lasers

(meaning that they

cause damage to the

surface of skin) called

CO 2 or erbium , “which

can give you great

results,” Dr. Gross

says. They both work

by making holes in the

scar tissue to induce

new collagen formation.

Treatments

start at around $600;

most people need

three . Lasers can hurt,

but a numbing cream

takes the edge off.

“And you’ll have some

redness and crusting

for up to 10 days if

you had a CO 2 treatment

or up to seven

in the case of erbium,”

Dr. Madfes says.

The last atrophic

scar, a rolling scar, is

broad and craterlike

with rolling edges.

“CO 2 or erbium lasers

are often used when

the scarring is severe,

but if scarring is more

superficial, fraxel

or picosecond lasers

can be effective,”

Dr. Shridharani says.

These nonablative

lasers work by tightening

skin and

stimulating collagen

growth. Since they

don’t perforate the

skin, you’ll just have

some temporary redness,

and they cost

about the same as

the CO 2 and erbium.

These are keloids, which are not only raised but also take

up extra real estate that’s often significantly wider and longer

than the original wound.

ERASE THEM “Keloids can be tough to treat, so sometimes people

throw everything at them,” Dr. Schultz says. “It can’t hurt to try a topical

scar cream,” Dr. Gross says. Once a day, massage a thin layer over

the scar (try Mederma Scar Cream Plus SPF, $16, mederma.com).

In eight weeks you may see some improvement. Silicone sheets and

lasers can be effective too, Dr. Gross says, but cortisone shots

tend to work better. You can also inject keloids with both cortisone

and 5-fluorouracil (5-FU), a cancer drug that prevents the proliferation

of cells called fibroblasts, which produce collagen, Dr. Madfes

says. A recent study in the Journal of Dermatology and Therapy

showed significant improvement on keloids with this combo therapy.

Last option: Cut them out. Since you’re usually removing such

a big area, you will be left with another, hopefully smaller, scar, which

can then—you got it!—be treated with a laser.

You have hypertrophic

scars.Your body should

switch off collagen production

once an injury

heals, but sometimes it

doesn’t get the memo

and keeps pumping

out collagen until

you’re left with a raised

mark. The good news

is that hypertrophic

scars know their

boundaries—they

don’t extend beyond

the original footprint

of the wound. They can

either be pink (meaning

the scar is fresher

and newer) or match

your skin color.

ERASE THEM

OTC silicone patches

likeScarAway Silicone

Scar Sheets ($22, drugstores)

can help flatten

the scar “by applying

pressure to the

area and infusing it with

hydration,” Dr. Schultz

says. You’ll need to

leave the adhesive

sheet on the scar overnight,

every night, for

about three months.

You can also have your

derm inject cortisone

directly into the scar.

“Cortisone seems to

slow down collagen

production and melt

away excess collagen,”

Dr. Schultz says. Cost:

$250 to $500 per session

(know that you

may need two).

CO 2 and erbium

lasers can be handy as

well because although

they increase collagen,

they also remodel it,

which decreases puffiness.

“It’s like rebooting

a computer—it

starts proper healing,”

Dr. Schultz says.


©2016 P&G

A safety message from

It only takes a second

Keep laundry pacs away from children


SCAN TO SHOP!

Download the free Love My Shape

app and scan the page.

Styling by Renee Flugge/Halley Resources

SHAPE.COM JULY/AUGUST 2017 53


Trend Report

Adventures in beauty

NEXT-LEVEL BROW KIT

For perfect semipermanent

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Your adventure

Brow

microblading

The name of this beauty

trend is misleading: These

are tattoos. On your face. But

if you fill in your brows every

day, you’ll think microblading

(which starts at $600) is

a stroke of genius. The process

can give you the most

full, beautiful brows, and they

last for six months to three

years (the semipermanent

pigment fades faster if you

have oily skin). Your first step

is to find a technician you

trust. “Look for someone

with strong referrals and

before-and-after photos that

show both brows head-on, so

you can judge the symmetry,”

says Piret Aava, a certified

aesthetician in New York

City. After a consultation to

determine shape and color,

the technician uses a hand

tool to make little cuts in the

skin and deposit pigment to

look like brow hairs. You’ll be

numbed, but it still feels like

someone is scratching you

with a needle. The cuts then

scab, and the pigment will oxidize

to a very dark hue, which

you’ll have to live with for up

to a week because you have

to keep the area dry while it

heals, Aava says. This means

you can’t sweat heavily either.

For many people, putting up

with temporary Groucho Marx

brows to then have perfect

arches 24-7 is well worth it.

Your adventure

An infrared

sauna session

Infrared rooms are kept at

about 157 degrees through light

heaters, which work by bringing

up the temperature of

your body instead of the room.

That means you’ll likely be able

to withstand a 60-minute session

(cost: $65) to fully reap the

detoxification and relaxation

benefits, plus possibly alleviate

any muscle pain you may have

from working out. This particular

light frequency is said to help

stimulate collagen production

and heal the skin because it

increases circulation (no need

to panic about accruing

UV damage from the infrared

frequencies—the saunas are

THE NEW SKIN DETOX

Sweating it out in one of these

infrared saunas can help rid

pores of grime and pollutants.

designed to protect against

that). The treatment can

also decrease cortisol (your

stress hormone) and increase

serotonin (a mood-stabilizing

chemical in your body) by

relaxing you, and it may burn up

to 600 calories because

your body is working so hard

to cool itself, says Katie Kaps,

a co-owner of HigherDose

in New York City. After one

sweat session, you’ll emerge

happier and more Zen—and

with incredibly clean pores. →

60 JULY/AUGUST 2017 SHAPE.COM


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Herieth is wearing Fit Me! ® Loose Finishing Powder in 40 Dark.

©2017 Maybelline LLC.


Trend Report

Your adventure

Cryotherapy

facial

You may have heard of cryotherapy

for the body, which

involves hanging out in

a subzero chamber for a few

minutes to help reduce inflammation.

The theory is that the

extreme cold makes your body

churn out more blood and

oxygen than usual to promote

healing. Experts are now localizing

the freezing treatment

to your face with a cryotherapy

facial, a.k.a. frotox (cost: $45),

which blasts the area with

a stream of minus-250-degree

liquid nitrogen to rejuvenate

skin . The technician keeps

the air moving around so you

won’t experience the intense

cold associated with cryotherapy;

in fact, it feels refreshing

and will immediately reduce

any puffiness you have, says

Mila Joura, the owner of the

Fuel Stop in New York City,

which offers the facial for $45.

This makes sense: Chilly temperatures

cause the blood

vessels in your skin to constrict

so skin looks more evenly

toned. With regular sessions,

you may also experience

tighter and smoother skin.

Your adventure

Microneedling

Having your skin pricked

repeatedly with needles isn’t

your typical facial treatment,

but many people find the

results worth the weirdness

(and numbing cream masks

the discomfort). During a session

(which starts at $200 ),

a pen-shaped device with

multiple needles at its tip is

rolled along or stamped into

the skin deep enough to draw

blood. “This creates microinjuries

that spark increased

cell turnover and collagen and

elastin production while the

skin is naturally healing itself,”

says Sejal Shah, M.D., a cosmetic

dermatologist in New

York City and a contributor to

the cosmetic treatment website

RealSelf . “A few months

after the treatment, we hope

to see an improvement in

pore size, acne scars, fine

lines, texture, and even hyperpigmentation.”

Immediately

afterward, most people have

mild irritation and redness

for a couple of hours, then

they can get on with the rest

of their day. Within a few days,

though, you’ll notice a brighter,

smoother complexion.

From top: Shutterstock. Getty Images

62 JULY/AUGUST 2017 SHAPE.COM


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Kate T.

Parker

is on a mission

to remind

us that we’re

awesome

By DIDI GLUCK

FITNESS ON THE FLY

“I used to do

Ironmans and triathmy

shooting schedule

and coaching my

daughter’s soccer

team, I don’t really

have time anymore.

So right now my goal

is to get to the point

where I’m a sweaty

mess four or five

times a week, either

by running or going

to Orangetheory

Fitness . Mentally, it’s

so good for me.”

See more of

Kate’s work—or

nominate

@KateTParker

on Instagram.

age our girls to be active is

to help them find their

passion and invest time in

it, whether it’s skateboarding,

flying an airplane,

or playing cello.”

Top: Ed Hetherington Photography

64 JULY/AUGUST 2017 SHAPE.COM


Get

healthy

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Walgreens makes it easy to take small steps to feel your best.

We’re close by with all the vitamins and healthy snacks you need to achieve your

health goals. So when it comes to your wellness journey, the healthy choice is

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1/S’well 17oz Mother of Pearl bottle ($35,

swellbottle.com). 2/Solid & Striped The Anne-

Marie One Piece suit ($168, shopbop.com).

3/Komono Estelle Iridescent Silver Watch

($90, komono.com). 4/Sol and Selene

Runway Tote ($120, solandselene.com).

5/Rebecca Minkoff Sun Surf Sand Repeat

Idiom Case ($35, rebeccaminkoff.com).

6/Topshop Lunar Rimless Preppy

Sunglasses ($38, us.topshop.com).

7/Spiritual Gangster Bikini ($112,

spiritualgangster.com). 8/Noli Yoga Sky

Bird Legging ($75, noliyoga.com).

9/SukiShufu Suki Leatherback Miso Crop

Top ($47, sukishufu.com). 10/GapFit

Breathe Ombre Sweatshirt ($43, gap.com).

66 JULY/AUGUST 2017 SHAPE.COM


*Among national enhanced water brands.

PROPEL and G Design are registered trademarks of Stokely-Van Camp, Inc. ©2017 S-VC, Inc.


Paul Bradbury/Gallery Stock

RACE-DAY READY

Training for a

multi hits refresh

on your routine.

SHAPE.COM JULY/AUGUST 2017 73


cent in the last three years,

according to the Outdoor

Foundation’s latest sport

participation report.

Multisport events are drawing

both novice racers and

elite athletes because of “the

idea that they can achieve

something they never thought

they could,” says Alfred Olivetti,

owner of Go Tri Sports, a specialty

running and triathlon

store in Hilton Head Island,

South Carolina, that organizes

such races. And he doesn’t see

the trend dying down anytime

soon—people will keep coming

back for the boost of confidence

they get after finishing

a race and the self-discovery

that goes along with it. “No

matter what shape you’re in or

level you’re at, you can expect

to feel that endorphin rush,

because at some point a course

is going to get hard,” Olivetti

says. “It’s how you push through

those challenges and come out

on the other side that shows

you what you’re really made of.”

Ready to break down your

boundaries and blow your

mind with a big drink of nature?

Check out a few more major

benefits of multis—both mind

and body—that will spark you

to cross new finish lines.

GET YOUR

FEET WET

If the race allows,

sign up as a team,

and suddenly

your first multisport

race will

seem a little less

intimidating,

Olivetti says. Or

ask about training

clubs at your

local running

or triathlon store.

A refreshing

change of

perspective

Many newer tris are trading the

usual roadway courses for fresh

terrain that pumps up the scenery.

Instead of riding and running

on city streets, you might

find yourself biking on dirt trails

through the woods and running

along a shoreline. In the Atlantic

Community Bank Beach Bum

Triathlon in Hilton Head Island,

South Carolina, participants

complete a 500-meter swim

before hitting the sand for a

6-mile bike ride and a 3-mile

run. You can also get down and

dirty with Xterra’s off-road

events (xterraplanet.com for

dates and locations), which

include mountain biking and

trail running. “Exercising out in

nature—and I mean really out

there—is extremely mentally

beneficial,” says Suzie Snyder,

reigning Xterra USA Champion.

“In a way, the stillness of the

trail balances out the intensity

of a hard physical effort.”

Level up

your training

Let’s not forget that prepping for

and participating in these events

can be great exercise. Rotating

Top: Whit Richardson/Gallery Stock. Bottom: Gallery Stock

74 JULY/AUGUST 2017 SHAPE.COM


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such disparate workouts—running

one day, hitting the rower the

next—will reach muscles your usual

routine might be missing. “Plus,

when you’re running in the sand,

paddling through a lake, whatever

it is, you’re taxing your body in

another way than when you are

on a stable surface,” says Dara

Theodore, a trainer at the Fhitting

Room in New York City who participates

in adventure races. (Bonus:

Running in sand will burn 60 percent

more calories than doing that

same pace on solid ground.)

Sometimes that means getting

uncomfortable and trying new

activities. “The things you fear

are the things you need to attack,”

she says. “That’s where the change

happens and where you grow

as an athlete.”

They’re not all wet

Nonswimmers can still get in

on a triple-threat activity with

these races that replace freestyle

with paddle sports. The SUP &

Run 5K in Sarasota, Florida, for

example, takes you on a lakeside

loop before the stand-up

paddleboarding portion of

the race. Going straight from

a hard-paved surface to the wobbly

water adds an extra balance

challenge. There’s also the trifecta

at the Millyard Bike Paddle

Run in Nashua, New Hampshire.

Individuals or teams bike 15.1 miles

before grabbing the vessel of

their choice—canoe, kayak, or

SUP—for a 2.5-mile canal paddle.

Participants close out the whole

thing with a scenic 5K run.

76 JULY/AUGUST 2017 SHAPE.COM

Wrap your mind

around this

Not all multis are synonymous

with pushing your physical

limits—and you might be surprised

how doable they are when

yoga is mixed in. Experience the

run-yoga combo yourself at one

of the Wanderlust 108 events this

summer and fall. (Check dates and

sign up at wanderlust.com/108s.)

You’ll start with a 5K run, move

into a yoga class, and finish with

meditation. “They’re all disciplines

that connect you with

yourself and your surroundings,”

says Wanderlust community

manager Jessica Kulick. At the

Run the Vineyards Yoga and

Endurance Challenge in Kutztown,

Pennsylvania, you’ll go through

a quick yoga flow, run two miles,

dodge some obstacles, and enjoy

a glass of wine at the end.

Bond with your

workout buddy

A multi known as the swimrun

offers partner races that put

teamwork at the center of the

challenge, with some two-person

teams even tethering themselves

together as they tackle the course.

The race concept originated in

Sweden with the Ötillö Swimrun,

but there are affiliated events

across the globe, with a range of

distances for all levels. (To find an

event, go to otilloswimrun.com.)

At Swim-Run-VA in Richmond,

Virginia, for example, you’ll alternate

between running and swimming

six times. Think of it as the

ultimate interval workout.

Gallery Stock


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HIIT It

MUSCLE-FIR

FUNCTIONAL

ING

Triple the

body

benefits

Blast major calories and

carve your core while you fire up

every last muscle. Meet the

killer workout you’ll want to add

to your HIIT list. By LAUREN MAZZO

O s s i :

t

u

r. →

78 JULY/AUGUST 2017 SHAPE.COM


Scale Down

Scale Up

SCALE DOWN

SCALE UP cues for

to your fitness level.

YOUR

HOW IT

WORKS

knees until right knee

almost touches the

onds of butt kicks

and high knees,

12 walking lunges,

20 supermans,

and 50 sit-ups.

Start with the warmup,

then repeat each

round three times

before moving on to

the next.

Bulgarian squat

with curl

Holding a weight in each

hand with arms by sides,

stand with your back to

a bench (or box), then

place left foot behind

you on top of bench,

laces down. Bend right

leg 90 degrees to lower

into a split squat, then

straighten, curling

weights to shoulders.

That’s 1 rep. Do 8 reps.

Switch sides; repeat.

Bent-over fly

Stand with feet hipwidth

apart, holding a

Dumbbell squat

curl to press

Stand with feet hipwidth

apart, holding

a weight in each hand

with arms by sides.

Rotate palms forward

and press weights

overhead. Reverse movement

to return to start.

That’s 1 rep. Do 12 reps.

Dumbbell

bench press

Lie faceup on bench or

floor with knees bent

and feet flat, holding

a weight in each hand

straight over chest with

palms facing forward

(toward feet). Bending

elbows out to sides,

slowly lower weights to

chest for three counts. In

one count, press weights

back to start. That’s

1 rep. Do 8 to 10 reps.

Burpee with

push-up

Stand with feet hip-width

apart. Crouch down to

place palms on floor in

front of feet. Hop feet

back to a plank on palms.

Do a push-up. Hop feet

up to hands and immediately

jump up, arms

overhead, landing softly.

That’s 1 rep. Do 8 reps.

SCALE UP

Add a tuck jump to the burpee.

3

Round

Single-leg bridge

with triceps

extension

Lie faceup on floor with

knees bent and feet

flat, holding a weight in

each hand, palms facing

each other and hands

touching directly over

chest. Raise hips up

to form a straight line

from shoulders to knees.

Extend right leg and lift

it straight up in the air to

start. Lower hips down

for 3 counts while bending

elbows to lower

weights toward face.

Return to start. That’s

1 rep. Do 12 reps. Switch

sides; repeat.

Walkout with

push-up

Stand with feet hipwidth

apart. Fold forward

to place palms flat

on floor. Walk hands out

to a plank on palms. Do

a push-up. Walk hands

back and return to start.

That’s 1 rep. Do 8 reps.

High knees

Run in place, bringing

knees up toward

chest. Continue for

45 seconds.

SCALE DOWN

Mime jumping rope.

SCALE UP

Do 10 high knees followed by

10 lateral shuffles to left.

Switch sides; repeat.

Perform a wall sit for 1 minute.

80 JULY/AUGUST 2017 SHAPE.COM


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Crushed It!

in an obstacle race, or finally finding Zen in yoga? We want to hear all about it. Send us

On diving into a

challenge headfirst.

It’s difficult, as

a superathletic

person, to fail

so hard at

something. But

learning a new

skill is its own

kind of high.

*All submissions become the property of Meredith Corporation and will not be returned. Submission constitutes permission to use photos and stories in all media.

be active and a training goal, so I signed

up for a sprint triathlon. Learning to swim

as an adult was incredibly humbling;

I didn’t have that knack for breathe, stroke,

breathe, and I swallowed lots of water

as a result! After six months of hard work,

I stood in the mosh pit that is the beginning

of a tri, eyeing the dark, open water.

I stayed outside the pack and focused

on moving forward. I made it to the shore,

and there were still miles of work to do,

but all I could feel was a sense of relief and

accomplishment.

82 JULY/AUGUST 2017 SHAPE.COM


Tryathlete

The new

water workouts

Spin bikes, kettlebells,

and SUP boards are

just some of the

unconventional pool

toys that are turning

your dip into the

freshest and fiercest

The water-re sist ance effect can crank up your cardio too. “As speed

in creases, the work increases expo nen tially—more so than against

air,” Sanders says. When a group of women did intervals like jogging,

kicking, and jumping in the shallow end, their heart rate averaged

72 to 90 percent of max—in the vigorous to high-intensity exercise

zone—according to a study in the journal The Physician and Sports

Medicine. That’s right where you want to be to burn big calories.

Even taking your routine atop the water surface triggers benefits.

Just keeping yourself steady on a stand-up paddleboard (SUP) can

work stabilizing muscles from abs to calves. And now, yoga isn’t the

only SUP hybrid in which you can net that tightening effect.

Meet the new wave of pool-based classes that will definitely be

your favorite summer fitness fling. →

84 JULY/AUGUST 2017 SHAPE.COM


Tryathlete

Badass

water boot

camp

Now there’s a way to do full-tilt

circuits without getting overheated.

In the just-launched

WTRX (a.k.a. Water Xtreme)

class at Life Time fitness clubs

nationwide, you’ll go above

and below deck for 30-second

sets of boot camp standards—

mountain climbers (poolside),

push-ups (or “muscle-ups,”

where you press up to briefly

sit on the pool’s edge), split

squats (in water)—and also

moves using a variety of both

old-school equipment

like kettlebells (for

underwater swings!)

and aquatic props

such as the Speedo

Clutch Paddles on the

previous page. “You

get all the benefits and

calorie burn of a HIIT workout,”

says Rob Glick, a senior director

of programming and innovation

at Life Time. “Plus, you

may play Marco Polo between

circuits.” Win-win. Not a Life

Time member? Up your pool

drills with the same Speedo

tools (at speedousa.com).

Swim tracker

Strap on the Misfit

Shine 2 Swimmer’s

Edition tracker

band ($120,

misfit.com) and

have it monitor laps,

distance, and time in

the pool—on top of

your land activities.

A smooth ride

You know that swimming is a zero-gravity way to get in

your cardio while babying overpounded joints (like hips and

knees), but there’s another stress-free option that doesn’t

require nailing proper stroke form. Aqua cycling—a submerged

version of Spin class in waist-high water—is winning devotees

from New York City to Los Angeles. (Google “aqua cycling” to see

if there’s a studio near you.) “You get a natural massage from the

water against your legs while you pedal,” says Esther Gauthier,

the founder of Aqua Studio, in Manhattan. Instead of cranking

the resistance dial on a Spin bike, you use your pedaling speed to

dictate the challenge level of your legwork. During class, your feet

stay strapped to the pedals, but you’ll occasionally float behind

your Hydrorider for some treading-water arm exercises. The

result is a dose of moderate cardio with no achy aftereffects.

SUP meets cardio

strength training

You’ll feel muscles you didn’t

know you had the day after

a CardioWave class. This newest

iteration of the SUP craze

is getting buzz for its allover

firming. Picture a fleet of SUP

boards (actually rectangular

floating GlideFit boards)

tricked out with resistance

bands and tethered together

in a pool. Expect reps like rocking

planks and squats (hold

your pose as you shift your

weight from side to side) on

the board and pull-ups from

below it. “On board, you’ll have

to use your stabilizers—often

overlooked, underused, or

misused muscles—to maintain

your balance,” says fitness

director Tiffany Harrison of

GlideFit. “The more active the

water gets, that brings another

level of stability challenge.”

Got dunked? Still fun! (Find

classes at GlideFit.com.) →

86 JULY/AUGUST 2017 SHAPE.COM


Sweetie, Mariah, and Dwight

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Trya

app

and scan the page.

Get-wet

gear

These bright

pieces will

help you rule

your pool

workout.

1

8

5/Pool shoes

Body Glove’s Dynamo

Rapid water shoes

($50, bodyglove.com)—

a must-have for

securing your feet in

aqua bikes—also give

you traction on the

bottom of the pool

during dynamic exercises,

then drain fast

when you’re on deck.

By SARA ANGLE

1/Sporty bikini

The no-tie Hurley

Quick Dry Triangle

top and Cheeky (from

$55 each, nike.com)

are compressive like

your favorite workout

wear and made from

material that dries

ultrafast, so no toting

home a soaking suit.

2/One-piece

wonder

Its zip front may add

a dose of sexy, but

Volcom’s Simply

Solid Bodysuit

($86, volcom.com)

was made for sporty

activities.

3/Sleek suit

Athleta’s Tri-ssential

Zip Bikini and Swim

Short (from $54 each,

athleta.com) are

perfect for intense

workouts where you

need a little more

support. The built-in

bra and thick band

have you covered for

big movements, while

the full-coverage bottom

won’t budge.

4/Hair helper

The Speedo Nylon/

Lycra Blend Cap

($13, speedousa.com)

is made from soft

swimsuit-like material,

so it won’t mess up

a blowout, unlike latex

and silicone versions.

2

3

6

7

5

4

6/Streamlined

tights

Light and soft, the

MOTT50 Reese

Ultimate Legging

($72, mott50.com) is

made for water action

but can double as

running tights. UPF

50 fabric gives outdoor

exercisers key sun

protection.

7/Cool crop

Pair Body Glove’s

’80s Throwback

Call Me top ($77,

bodyglove.com) with

any sporty swim bottoms.

It has the look

of neoprene, but the

lightweight material

dries faster, so it won’t

leave your gym

bag heavy or soggy.

8/Poolside pack

The water-repellent

nylon on the Sol

and Selene All Out

backpack ($90,

solandselene.com)

can handle splashes on

deck to keep your gear

dry. Stash essentials

in the outer back pockets

for easy access.

Chilly water?

Play with

your level of

coverage

to find your

comfort zone.

Styling by Renee Flugge/Halley Resources

88 JULY/AUGUST 2017 Photograph by CLARE BENOIST


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There are some things you miss after having kids. “But fit abs are definitely not something you need to

in Alabama, who has done tons of research on training those key core muscles.

Will your abs be weak when you initially emerge from 40 weeks of pregnancy? “Yes,” Olson says, “because

they’ve been overly elongated.” But they won’t be irretrievably stretched out like last year’s Spanx. It’s really the

connective tissue, or fascia, of the abdominal wall—and not the muscles—that becomes more elastic to accommodate

your growing bump. For your abs to tighten up, they actually need to regain their muscle memory, so to

a doctor of physical therapy at Georgetown University Medical Hospital, who has worked on rehabbing abs

with postnatal women for 18 years. “The good news is that you can achieve great ab conditioning at all stages—


Richard Fousler/Trunk Archive

90 JULY/AUGUST 2017 SHAPE.COM


Mom Bod

Scale Down

Scale Up

SCALE DOWN

SCALE UP cues for

to your fitness level.

First, find your fat-burning pace

Once you’ve gotten the green light from your

doc to exercise—or it’s been some time since

you’ve had a child—and you’re safely back at

it, you need to work intervals into your cardio.

High-intensity interval training, a.k.a. HIIT, is as

close as you can get to zeroing in on lingering

abdominal fat: Numerous studies show that

doing HIIT is more effective at burning off ab fat

selectively (it mobilizes certain fat-releasing

hormones called catecholamines) than doing

steady cardio. Spin, take a sweaty circuit class,

or simply alternate pushing your pace for a minute

and then going easy for a minute.

Then rep to reach your deep abs

Here’s the deal: The reason why compression

moves—think navel-to-spine exercises like

planks— have perennial appeal to us, postbaby

or not, is that they draw in that deepest of

ab muscles, the transverse abdominis. Often

referred to as the TA or TVA by trainers, this

muscle is also unique in that it’s the only one in

your core that does a full 360 around your

waist, and it therefore has superior cinch-youin

powers, Olson says.

That’s a crucial property as you’re trying to

pull it all together after pregnancy—especially

since you’re also working on rekindling your abs’

contracting power. “If you learn how to activate

the TA, you get that deep, underlying tension

on the fascia that helps build the foundation of

your core and improve ab separation,” Pagliano

says. “And pretty much everyone has some

separation in pregnancy.” Many times, these

mini gaps naturally patch themselves postbaby,

she notes, but targeting the TA should get you

there faster. (Curious whether your abs have

any residual separation? Lie faceup on the floor

with knees bent, and crunch up as you press

your fingertips horizontally atop the center of

your abs a few inches above the belly button

to see if you feel any finger dipping lower than

the rest. If so, there’s your gap. Do the same just

below the belly button.)

Wherever you are on your ab-flattening mission,

here are five moves designed precisely to

tighten those deepest abs from trainer Anna

Kaiser, founder of AKT studio in New York City.

(She became a new mom in January, and you

can find these moves and more in her Pregnancy

Series at AKTinmotion.com.) “Once you

strengthen your TVA, you can move on to more

intense exercises like jackknifes or plyometrics,

which also recruit your superficial ab muscles—

the obliques and rectus abdominis, a.k.a.

six-pack muscles,” Kaiser says. “Then your ab

strength and definition will come even quicker.”

Two smart

moves for

a trimmer

belly: HIIT

workouts

to help burn

off belly

fat and the

exercises

below to

firm your

deepest abs.

Your bounce-back plan

TUMMY

TONER

Sit on a stability ball

(or a chair) with your

feet planted on the

floor. Inhale, expanding

your belly, and

then exhale, pulling

your navel to your

spine as deeply as

you possibly can.

Hold for one count,

let your belly button

halfway out, then

forcefully pull it back

in as you count “one”

out loud (to make

sure you’re not holding

your breath).

Do 20 reps, counting

aloud. Rest (taking

one big belly inhale

and exhale) and

repeat twice more.

BELLY BURN

Start on the floor

(or a yoga mat) on all

fours. Press into your

palms and round

your back (like cat

pose in yoga). Pull

your navel to your

spine, then do small

pelvic pulses (tucking

your pelvis with little

thrusts), exhaling

each time and pulling

your navel deeper

to your spine.

Do 20 reps. Rest

and repeat.

C CURVE

WITH ARM

EXTENSION

Sit on the floor with

knees bent, feet flat,

and a small Pilates ball

(or a rolled-up towel)

at the base of your

spine. Round your

lower back into the

ball (so your torso

forms a C shape), and

draw your navel to

your spine. Hold that

position (but don’t

hold your breath) as

you slowly swing your

straight arms up, then

lower them to the

floor. Do 10 reps.

Rest and repeat.

SCALE UP

Hold 1- to 3-pound hand

weights to perform the

exercise.

C CURVE

WITH LEG

EXTENSION

Start seated on

the floor in the

C-curve position with

back rounded into

a small Pilates ball

or a rolled-up towel

and navel pulled in

to spine; keep hands

by sides with fingertips

touching the

floor. Maintaining

hold, lift and extend

your right leg directly

in front of you.

Bending knee, return

right foot to floor. Do

8 reps, then switch

legs and repeat. Rest

and repeat.

SCALE DOWN

Grab behind your knees

for support.

C CURVE

WITH TWIST

Repeat C curve with

leg extension, this

time very slowly twisting

your torso toward

the leg you lift. Start

by lifting right leg and

rotating torso and

left shoulder toward

right; return torso to

center and lower leg.

Do 8 reps, then switch

sides and repeat.

Rest and repeat.

92 JULY/AUGUST 2017 SHAPE.COM


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The Belly Shrink

Do a few

sets of reps

When you loosen up your eating

and exercise routines, your abs

are one of the first things to go.

But you can keep your tummy

tight and strong by incorporating

just a few ab moves in every workout.

Personal trainer Ryan Taylor,

the founder of Training by Taylor

in Chicago, suggests doing two

or three sets of 15 to 20 reps

of moves like V-ups, Swiss ball

pikes (with palms on floor and

feet or knees atop a Swiss ball,

draw feet in toward chest, lifting

hips), and mountain climbers. →

Kyle Deleu/Thelicensingproject.com

94 JULY/AUGUST 2017 SHAPE.COM


+

+


Eat early

Thanks to longer daylight

in the summer, it’s easier

to eat meals later than

usual. But that schedule

isn’t doing you favors,

according to a study in

the International Journal

of Obesity that tracked

420 obese people during

a 20-week weight-loss

program. The study

subjects followed a

Mediterranean diet, so

lunch was their main meal.

Those who ate their main

meal early (before 3 p.m.)

lost almost five more

pounds than those who

had their main meal

late (after 3 p.m.)—even

though both groups

consumed the same

number of calories and

exercised the same

amount. The researchers

aren’t sure why this

happened, but one

theory is that eating

later can influence

circadian rhythms that

affect metabolism. Janis

Jibrin, R.D.N., the author

of The Pescetarian

Plan, recommends

eating lunch between

noon and 1 p.m., having

a midafternoon snack,

and eating dinner no

later than 7 p.m.

Getty Images

STOP

LOSING SLEEP

OVER NOT

SLEEPING

#EATLIFEUP


Getty Images

Have a

weekly ice

cream cone

Consider ice cream a placeholder

for whatever you want to indulge

in during the summer. Since many

people spend these months in

perma-vacation mode, the attitude

toward temptation tends to

be, “Hey, it’s summer, why not?”

Should I skip the gym? “It’s summer,

why not?” Should I eat this ice

cream cone? “Summer! Why not?”

Splurge and go whole hog for sure,

to prevent feeling deprived, but

keep it to just once a week, Gans

suggests. It’ll keep you honest and

make having the treat seem that

much more special.

Keep tabs

on your tab

It’s easier to lose track

of how many cocktails

you down at parties,

weddings, and other

social gatherings

(because you repeatedly

refill the same

cup—or someone else

keeps topping you off)

than it is at restaurants

(where you have

to order and pay for

each drink) and even

at home. One trick is

to pocket the little

stirrers or cocktail

napkins served so

you have evidence of

how many beverages

you’ve blown through.

Drinking something

you like but doesn’t

go down so smoothly

will often slow you too,

Gans says. If you tend

to guzzle rosé, switch

to beer. Another

option: Ask for half

pours. “I’m a die-hard

martini person, so

sometimes if I’ve

already had one and

want another, I order

half a martini instead.

I know I’ll drink whatever

is in my glass, so

if I’m getting only half,

I’m consuming fewer

calories,” Gans says. →

SOLVE

YOUR

ENERGY

CRISIS

#EATLIFEUP


The Belly Shrink

Move early

Harvard University researchers reviewed

several studies that suggest school-age kids

gain weight faster over the summer. One reason

may be that their lives are less structured

when school is out. While most adults don’t

get the summer off, things like travel, summer

Fridays, and an influx of social events

can throw you off schedule, disrupting your

normally healthy eating and exercise habits.

The key is to establish some consistency.

Taylor says the easiest and most effective

way to do this is to exercise first thing in the

morning. “My early-morning clients are

definitely the most consistent, and they

continually reap better results,” he says.

We know it’s easy-living season, but

carve out just 40 minutes Monday

through Friday for sweat. A review

of studies in the journal Progress

in Cardiovascular Diseases shows

that you need a minimum of 200 to

250 minutes of moderate physical

activity per week to maintain

weight loss. “The research suggests

that when it comes to weight

maintenance, the more physical

activity the better,” says review

Devote your

weekdays to a

short workout

author Damon Swift, Ph.D. So if you

plan to spend your weekends parked

on a deck chair by the pool, designate

Saturday and Sunday as your

rest days during the summer. That

way, you’ll have five days of exercise

under your belt by the time you hit

the weekend. The same principle

applies to your diet: “During the

week, try to stay in and cook your

meals, and try to be the healthiest

version of yourself,” Gans says.

BEAUTY

THAT GETS

UNDER

YOUR SKIN

#EATLIFEUP


Shutterstock

Freeze your

gym membership

To help you log more

exercise minutes, work

out alfresco . “When you

work out indoors, you

focus more internally [on

things like your breath,

your stride, and so on],

and time seems to move

more slowly. There are

a lot of distractions

outdoors that take your

mind off what you’re

doing,” says John Porcari,

Ph.D., a professor of

exercise and sports

science at the University

of Wisconsin–La Crosse.

Plus, you’ll burn more

calories when you

run outside compared

with running

on a treadmill at the

same speed, a study

in the Journal of

Sports Sciences found.

“The treadmill belt also

helps propel you a bit,”

Porcari says. (There’s

wind resistance outside

too, so you have

to work harder to

move forward.)

And don’t feel like

you have to stick to

running, biking, and

the other usual sporty

suspects. Armond

Jordan, a trainer and

master instructor at

JoyRide studios in

Connecticut, suggests

adding activities like

tennis, stand-up

paddleboarding, golf,

surfing, or even just

walking on the beach

into your routine.

“Beyond helping you

to stay active and

burn calories, they

can challenge your

body—and muscles —

in different ways,”

Jordan says.

SO MUCH

MORE THAN

A PRETTY

FACE

#EATLIFEUP


Run Into Shape

POWER

BOOSTER

Add plyometric

training to

your rotation

and you may

be able to run

for longer.

Strength

training

“Distance runners get

used to activating only

certain muscles when

they run, so they’re not

using the full potential of

all their muscles together,”

says Kyle Barnes, Ph.D.,

an exercise physiologist

at Grand Valley State

University in Michigan.

“Resistance training

forces you to contract

or utilize more of your

muscles.” When female

runners squeezed in two

heavy resistance-training

sessions—sets of both

upper-body moves such

as bench presses and

lower-body moves like

split squats—a week

for nine weeks, they

improved their 5K time

by 4.4 percent (that’s like

shaving 1 minute, 20 seconds

off a 30-minute

finish time), Barnes’s

research found. And

since runners tend to be

quad dominant, strength

training is an opportunity

to focus on the glutes.

“The glutes are the largest

muscle in the body, so

they’re actually one of the

most important running

muscles,” Barnes says.

“If we can get those to fire

and work properly, you’ll

easily see enhancements

in performance.” Moves

like squats and dead lifts

are great for hitting your

glutes and hamstrings.

Plus, instead of going

for machines at the gym,

Pino recommends

sticking to free weights,

which also allows you

to activate more of your

core muscles and

challenge your balance.

Pilates

Having a strong core will

help you avoid typical

form pitfalls (like rotating

your pelvis too much

100 JULY/AUGUST 2017 SHAPE.COM Photographs by JAMES FARRELL


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Thousands of Women

from around the world laced up and conquered 13.1 miles in New York’s

Central Park on Sunday, April 30th for the 14th annual SHAPE Women’s

Half-Marathon. The race continued its tradition of bringing together

women for an unforgettable day of fun and empowerment.

Women Run the World Relay honoree and The Biggest

Loser Trainer Jen Widerstrom and her NYRR Run for

the Future mentee gear up for the big race with

NYRR’s President and CEO, Michael Capiraso.

Olympic medalist, Deena Kastor, racked up her fourth

win at this race, crossing the finish line in 1:16:17.

Amy Robach, News Anchor of ABC News’ “Good Morning America,“

hosted and participated in this year’s event along with her good

friend and ABC colleague, Sara Haines, co-host of “The View.”

Yoga for Runners

at

The day before the race,

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as you stride) that sap your

efficiency, Pino says. That’s

where Pilates comes in. “Pilates

addresses the entire core—not

just the rectus abdominis but

the deeper muscles,” says Julie

Erickson, a certified Pilates

and yoga instructor in Boston.

Moves like the double-leg

stretch and the hundred are

especially good at challenging

the deepest ab muscles. Some

Pilates exercises work the inner

thighs too, which can be weak

in runners, Erickson says: “Your

inner thigh muscles support the

knee, so strengthening them

will protect you from injury and

make quick changes in direction

easier, like on rocky trails.”

Even just getting a playground

ball and squeezing it between

your thighs while you’re watching

Netflix can help, she says.

Plyometric

training

Plyos, or explosive strength

training that involves jumping,

are key for helping you

build speed, a recent study in

the Journal of Strength and

Conditioning Research found.

When researchers had a group

of runners continue with their

usual training, add resistance

and plyometric exercises, or

add strength training, the runners

in the plyo group reduced

their 3K (just shy of two miles)

times most—by 2 percent after

12 weeks. “This is significant for

distance runners because it

shows an improvement in their

running economy,” says study

author Silvia Sedano Campo,

Ph.D. That means by increasing

your maximal strength through

plyometric training, you can

run faster without needing to

burn extra fuel, she says. Focus

on horizontal jumps like the

standing long jump and forward

bounding, or skipping. “These

YOUR

WORKOUT

WEEK

Allison Torpey,

a running coach

in Portland, Oregon,

breaks down

the ideal week of

running and

cross-training.

M

Recovery run or

cross-training, e.g.,

Spin plus strength/

plyometric training

Tu

Speed workout

W

Recovery run plus

strength training

Th

Tempo workout

F

Yoga

Sa

Easy run, Pilates

Su

Long run

are more effective to improve

running economy, because

they’re directly related to stride

length,” Sedano Campo says.

Then follow each set of plyos

with a quick sprint to ensure

strength improvements are

transferred to a real movement.

Yoga

Runners have a tendency to look

down frequently, which rounds

their shoulders forward and

closes off the front of the body,

but practicing yoga can open up

those problem areas, Erickson

says. “When you improve your

posture and train yourself to

look forward while running, it

expands your chest so you can

breathe better,” she says. The

increased oxygen to your muscles

can in turn improve your

efficiency. Warrior I and Warrior

II, which are done frequently

in most yoga classes, are

great chest openers. And that

tightness you feel in your hamstrings

and hip flexors? Many

asanas address those areas,

but Erickson particularly likes

the seated forward bend and

the crescent lunge. To give your

hammies some extra attention,

check out our 11 essential

yoga poses for runners at

shape.com/runnerposes.

Spinning

SOUPED-UP SPRINTS

To get creative with

your cross-training,

use resis tance

bands for strength and

plyo exercises.

To up your cardio capacity

without the stressful pounding,

high-intensity cycling is the

winning way to go, research in

the European Journal of Sport

Science shows. Triathletes who

did six high-intensity interval

cycling sessions (that included

five-minute sprints) over three

weeks improved their 5K run

time by up to two minutes and

increased their VO 2

max by

about 7 percent. An increased

VO 2

max means you’ll be able to

sustain exercise for longer periods

of time—important if your

goal is to finish a longer race like

a marathon. “Endurance athletes

can get stuck in training

long mileage at low intensity,

but short, intense bursts build

the anaerobic system, which is

also needed during endurance

events,” says study author

Naroa Etxebarria, Ph.D., an

exercise physiologist at the

University of Canberra in

Australia. Working your anaerobic

system will help you

stave off fatigue. And the benefit

of doing your HIIT while

cycling is that you spare your

joints the stress of striking

the ground with two to three

times your body weight, as

sprinting does.

102 JULY/AUGUST 2017 SHAPE.COM


Unlock your

muscle power

Sports massages can help you move

better, exercise longer, and recover

faster, new science shows. Add

the relaxation and de-stress element,

and they may just be your secret

workout weapon. By SARA ANGLE

typically work sports

massage into their

regimen to reduce

muscle soreness and

help treat problem

areas,” says Beth

Mignano, a licensed

massage therapist

who assisted

USA Track and Field

at the 2012 and

2016 Olympic Games.

The idea is less pain,

better training—a

sound formula for anyone

with a fitness goal.

“Plus, getting a regular

massage —even

once a week—is also

a great way to develop

another level of body

awareness,” Mignano

Getty Images

104 JULY/AUGUST 2017 SHAPE.COM


says. “When you have

greater body awareness,

it can serve to guide

your training choices: If you

feel something outside

the norm, you might

be able to prevent an injury

or improve performance

by adjusting a drill, a technique,

or your intensity.

But these aren’t

run-of-the-mill spa

treatments. Sports massages

can consist of some

heavy-duty manipulation

techniques, including

deep-tissue work and

stretching, so they’re

not always relaxing.

(Locate a sports massage

specialist near you at

FindaMassageTherapist

.org.) What therapists are

after is creating myofascial

release to help you move

better—myo refers to

muscles and fascial refers

to the continuous elastic

sheet of connective tissue,

or fascia, that covers them.

“Think of fascia like a piece

of shrink wrap surrounding

your muscles and providing

structural support,” says

Nina Cherie Franklin, Ph.D.,

an exercise scientist and

a licensed massage therapist

in Atlanta. But things

like sitting all day, repetitive

motions, and even

stress can cause it to get

tight. “Loosening the fascia

lets the therapist help

the muscle return to its

normal resting length and

open the muscle for movement,”

says Mary E. Cody,

a master licensed massage

therapist at Grae Therapy

in New York City.

All that might sound a little

intense, but the science

behind massage can translate

to serious gains in

your workouts. Here’s why.

Oxygenated blood is your muscles’ power supply,

and new research suggests that massage can

help those fuel lines work better. In a study at the

University of Illinois at Chicago, a single 30-minute

lower-body massage performed after a leg workout

enhanced blood vessel dilation in exercisers for

48 hours. “Blood vessels that function properly are

flexible and have the ability to dilate, or widen, on

demand when muscle and other tissues are in need

of more oxygen and nutrient-rich blood during and

after exercise,” says Cherie Franklin, the primary

study author. Her findings suggest massage may

stimulate those vessels to be at the top of their game

so your muscles get max juice just when they need it.

Not only do postworkout

massages pump blood

more efficiently, but people

who received them

reported nearly half the

soreness level as those who

didn’t get a rubdown, Cherie

Franklin’s research found.

After a tough workout,

there’s an inflammatory

response in the muscles

you just used—your body

speeds blood to patch

microtears in those muscle

fibers—accompanied by

oxidative stress. Too much

stress, and your muscles

can’t fire as fast, long, or

forcefully the next day or

two. But massage may

dampen the stress effect

by lessening the severity of

the inflamma tory response,

she says, ultimately reducing

the delayed-onset muscle

soreness (a.k.a. DOMS)

you typically feel.

Boost your

circulation

Feel less sore

Rev up your

endurance

Move more freely

There’s evidence that massage may even spark

your muscle cells to go into overdrive: Researchers

at McMaster University in Ontario saw an uptick in

the signaling for mitochondria—the powerhouse of

your cells—after just one massage. How? “When the

proteins involved in sensing the intercellular environment

of muscles are altered—most likely from

the pressure of a massage—this actually alters your

gene expression, temporarily increasing the signal

for new mitochondrial growth,” says study author

Mark Tarnopolsky, M.D., Ph.D. That’s key, since mitochondria

help turn fuel into energy, and the more you

have, the greater your endurance capacity. Getting

regular massages could potentially change the

capacity of your muscles, Dr. Tarnopolsky says.

Anyone who’s experienced

tight hamstrings knows that

some exercises can be difficult

when your move ment

is restricted. That’s a sign

that the fascia sheath is not

allowing for a full range of

motion in the hamstring,

Cody says. By releasing the

tight or restricted areas,

she says, you’ll improve

your flexibility and mobility.

That, in turn, might

allow you to run with less

effort, lift weights with

more control, or just

exercise a little longer. →

106 JULY/AUGUST 2017 SHAPE.COM


app

DIY massage

Can’t make it to a therapist?

Try these tools postworkout

when muscles are warm, or

soak in a bath first, Cody says.

Styling by Alma Melendez/Halley Resources

108 JULY/AUGUST 2017

Photographs by CLAIRE BENOIST


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Scene

outside of. . .

SoulCycle in Santa Monica

We dropped by on a bustling

Tuesday morning to check

out how SoCal does fit

fashion for cycling class—

at the studio that

started the buzz.

PATTERN

PLAY

Take a cue from

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and rock a print-packed

bra that pops against your

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Refresh your

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add unexpected

accessories

and quirky

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your sleeve—er, pant leg—

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Structured jackets instantly

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112 JULY/AUGUST 2017 SHAPE.COM Photographs by JORDAN LUTES


When was the last time we did something for the fi rst time?

If we go looking, we just might fi nd

that we can still surprise ourselves.

Get the guide at


Style Inspo

SCAN TO SHOP!

Download the free Love My Shape

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GO LOGO

When you play

brand graphics big

like Lacey (24,

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they can add

visual punch.

Mix up

basic black

with cheeky

wordplay and

pop-y patterns.

STREET TO STUDIO

Opt for trendy sneakers,

like Danielle (27, fitness

instructor) to give

your gym look some

street-style edge.

POWER PRINT

As Nicola (49,

executive director)

proves, the key to

mixing full-blown

prints is keeping

them in the same

color family.

GET IN

WITH THE

SPIN CROWD

We love the all-around cool Cali style,

but those tights! Bold, printed leggings are

getting weird in the best possible way. Try these

latest pairs—SukiShufu Suki Leatherback Long

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114 JULY/AUGUST 2017 SHAPE.COM


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Let your

intuition

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What’ll it be today?

SOLO

GROUP

CARDIO

How do I not let

the number on the

scale get to me?

—Stefa Stefania, via Facebook

This strategy always works for

me: I ask myself, “What have my

habits been this week?” If I’ve

been moving my body consistently,

eating well, and taking

care of myself, then I smile and

ignore it, because I know my

body is exactly where it’s supposed

to be, and clearly I’m just

being silly and too hard on myself.

But if I haven’t been doing those

things, I know there are clear

actions that will result in a small

shift down on the scale. Either

way, no need to get upset or

dwell—just use the information.

What’s more

important for

staying fit, doing

cardio or weights?

—Jillian Alonzo, via Facebook

Don’t choose one! Paired

together, cardio and resistance

training can quickly change

your body, so you should do

a combination routine. Instead

of doing all your weights at

once and then all your cardio,

I want you to do three sets

of your first weighted movement

and then a two-minute dash

on cardio equipment of your

choosing. Then move on to your

next weighted exercise, and

Getty Images

SHAPE.COM 117


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ody shop Your Shape-Over Plan

Scale Down

Scale Up

SCALE DOWN

SCALE UP cues for

to your fitness level.

YOUR

WORKOUT

Do each move as

indicated. Limit rest

between exercises

to only what’s needed.

Do 3 total rounds of

this routine 2 days

a week on nonconsecutive

days.

YOU’LL NEED

A set of 10- to

15-pound dumbbells.

(Go heavier if you feel

you could do 2 or more

reps per exercise.)

1 FOOTBALL SQUAT

WORKS BUTT, QUADS, HAMSTRINGS

Stand with feet hip-width apart and palms pressed

together at chest, elbows bent downward to start.

A Squat as low as you can, resting elbows lightly atop knees.

B Maintain elbow-knee contact as you straighten legs,

sending hips up and back and folding forward from waist.

Return to start. That’s 1 rep. Repeat for 60 seconds.

SCALE DOWN

Instead of taking elbows to knees, cross your arms

with hands on top of shoulders.

SCALE UP

As you return to start, pulse the squat twice.

B

A


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2 BACK KICK COMBO

WORKS ABS, OBLIQUES, BUTT, HAMSTRINGS

Start on floor on forearms and knees.

A Keeping hips square throughout, lift bent

left leg, driving flexed foot toward ceiling.

Return to start. B Next, lift bent left leg out to

left side in line with hips. Squeeze your glutes

A

B

C

A

B

A Extend left leg up

SCALE UP


4 LOW JUMP SQUAT

WORKS ABS, BUTT, QUADS,

HAMSTRINGS

Stand with feet together,

holding a weight horizontally

by ends with both hands at

chest and elbows bent

downward. A Squat to start.

B Remain in squat as you

jump feet wide. Stay

low and jump feet together.

That’s 1 rep. Repeat for

60 seconds, remaining in

squat throughout.

A

B

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A

B

5 SIDE LUNGE SWING

WORKS SHOULDERS, ABS,

BUTT, QUADS, INNER THIGHS

Stand with feet together,

holding a weight in right hand

and resting it on front of right

thigh (left hand is on hip).

A Step right leg as far right

as you can, toes facing

forward, bending right knee

90 degrees and lowering

weight toward floor.

B Push off right leg to return

to start, swinging weight

up to shoulder height. Lower

weight to start. That’s 1 rep.

Repeat for 60 seconds.

Switch sides; repeat.

SCALE DOWN

Do a squat instead of a lunge:

Stand with feet wider than

hip-width apart, holding the

ends of a weight with both hands.

Lower into a squat, then swing

weight up to shoulder height

in front of you as you stand. (Return

to squat, lowering weight.)


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ody shop Your Shape-Over Plan

6

HIGH KNEE

WORKS BUTT, QUADS,

HAMSTRINGS

apart, holding a weight

in each hand by sides.

A Step left leg back into

a reverse lunge, bending

B Stand up on right leg

and bring bent left leg

A

immediately step left leg

back into lunge (without

touching foot to floor in

between). That’s 1 rep.

Repeat for 60 seconds.

Switch sides; repeat.

SCALE DOWN

After lunge, return to

standing on both legs before

bringing knee to chest.

B

A

B

7 SUMO DEADLIFT SQUAT

WORKS BUTT, HAMSTRINGS, INNER THIGHS

Stand with feet wide and toes turned out, holding a weight

in each hand, resting on thighs. A Bend knees slightly, shift

hips back, and hinge torso forward until upper body is parallel

to floor, weights lowered toward floor. Return to start.

B Squat, bending knees wide to sides and lowering weights

toward floor, then pause and pulse down and up twice.

Return to start. That’s 1 rep. Repeat for 60 seconds.

SCALE UP

While in the sumo squat position, add 2 alternating

hammer curls after pulses. Then hold squat for 2 seconds.


BECAUSE I’M A WOMAN

DO YOU THINK I’M GOING TO CRACK UNDER

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Nothing, not even a period, should get in a woman’s way.

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And now your

power plants

You’ll get musclebuilding

protein from

lean meats and fi sh,

but it doesn’t stop there.

These vegan options are

excellent sources, and

they’re nutrient-dense

and full of antioxidants

and fi ber, says Priya

Lawrence, R.D.N., of

Tried and True Nutrition

in New York City.

BEANS

All legumes have

plenty of protein

and the benefits

of branched chain

amino acids, which

help with muscle

tissue repair and

growth. “I really

like edamame

postworkout

because they’re

coming from a real

form of soybean

and are filling,”

Lawrence says.

She also suggests

soy milk blended

into a smoothie

and chickpeas

in hummus.

GRAINS

AND SEEDS

Whole grains

such as amaranth,

quinoa, and barley

have protein as

well as fiber and

B vitamins. “They

also provide energy

for a workout,

especially if you

don’t eat a lot of

meat,” Lawrence

says. Sprinkle

hemp seeds or flaxseeds

onto dishes

or grind them into

a smoothie for

protein-packed

crunch.

VEGGIES

You may not

instantly think

vegetables when

you think protein,

but some,

like broccoli, are

rich in it: A bunch

has 17 grams (not

bad, considering

a 3-ounce serving

of chicken has

26 grams). Plus, it’s

a great source

of fiber, minerals,

and vitamins,

especially C and A.

—Genevieve Ko

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

132 JULY/AUGUST 2017 SHAPE.COM Photograph by TED CAVANAUGH


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SPICED

CHICKPEA

BURGER

Recipe on page 140.

Veggie burgers get sexy

PREP

Chefs are using exotic spices, exciting veg combos,

and umami-rich mushrooms to take the

boring out of meatless burgers and bring them

to new levels of awesome. Dig in here.

SECRET

These patties are

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make them a day

in advance. Whip

up a batch now;

tomorrow, just

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Photographs by TED CAVANAUGH


ROASTED MUSHROOM

At 5 Napkin Burger in Boston, executive chef and partner ANDY D’AMICO roasts veggies to

make this flavor bomb. Load brioche rolls with the patties and lettuce, tomato slices, pickles,

spicy mayonnaise, and avocado puree.

Serves: 6

Active time: 45 minutes

Total time: 1 hour 15

minutes

1 pound shiitake

mushroom caps

3 cups cauliflower

florets

¼ cup extra-virgin

olive oil

¼ teaspoon each

ground cumin, ground

coriander, smoked

paprika, cayenne,

and dried thyme

Salt

1 medium zucchini,

grated and

squeezed dry

2 medium carrots,

peeled and grated

2 small beets, peeled

and grated

3 tablespoons sunflower

seeds, toasted

¼ cup chopped cilantro

1 large egg plus 1 large

egg yolk, beaten

¾ cup panko bread

crumbs

½ teaspoon ground

black pepper

1 Preheat the oven to

350°. In a bowl, toss the

shiitakes and cauliflower

with 2 tablespoons oil, the

spices and herbs, and ¼

teaspoon salt. Spread in

a single layer on a baking

sheet and roast until

nicely browned and

slightly dried out, about

20 minutes. Cool.

2 In a food processor,

pulse the shiitake mixture

into a coarse puree.

Transfer to a large bowl

and add zucchini, carrots,

beets, sunflower seeds,

cilantro, egg mixture,

panko, pepper, and

1 teaspoon salt. Mix until

well combined.

3 Form into six patties.

Cover and refrigerate for

at least 1 hour or up to

overnight.

4 When ready to cook,

preheat the oven to 350°.

5 Heat the remaining

2 tablespoons oil in a large

cast-iron skillet over

medium-high heat.

Working in batches if

needed, cook the patties

for 2 minutes per side.

Transfer to a baking sheet

and bake until an instantread

thermometer registers

160°, about 8 minutes.

6 Place in buns and top

with lettuce, tomato, pickles,

mayonnaise, and

avocado.

Nutrition facts per

serving:

*

215 calories,

13 g fat (2.1 saturated),

19 g carbs, 7 g protein,

5 g fiber, 193 mg sodium

(Shown on previous page)

SPICED

CHICKPEA

JOSH CAPON, the

executive chef and partner

of B&B Winepub in New

TIP

Cover your

baking

sheets with

Reynolds Wrap

Aluminum Foil

before cooking

vegetables

and burgers and

cleanup

becomes a snap.

140 JULY/AUGUST 2017 SHAPE.COM


GRILL IT

TO

BELIEVE IT

Find us in the freezer aisle.


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BLACK BEAN

The Southwestern roots of

CESAR ZAPATA, the executive

chef and owner of Phuc Yea in

Miami, come through in this

three-chile patty with its toppings

of grilled strips of poblano

peppers and a roasted-corn relish.

Serves: 6

Active time: 30 minutes

Total time: 1 hour 30 minutes

TIP

For the smoky

flavor that

you get from

grilling, place

patties in a wellseasoned

castiron

pan and

cook on the grill .

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1 (15-ounce) can black beans,

rinsed and drained

4 ounces button mushrooms,

chopped

1 medium shallot, chopped

6 jarred sliced pickled

jalapeño peppers

2 tablespoons barbecue sauce,

plus more for serving

2 tablespoons Tabasco Chipotle

Pepper Sauce

1 teaspoon ancho chile powder

½ teaspoon ground cumin

1 cup old-fashioned oats

1⁄3 cup cooked brown rice

1 large egg white

Kosher salt

Freshly ground black pepper

2 tablespoons extra-virgin

olive oil

6 slices pepper jack cheese

1 Reserve ½ cup beans. In a food

processor, pulse the remaining

beans with the mushrooms, shallot,

jalapeños, barbecue sauce,

Tabasco sauce, ancho chile powder,

and cumin until a chunky puree

forms. Transfer to a medium bowl

and stir in the oats, rice, egg white,

and reserved beans; season with

salt and pepper. Form into six patties.

Cover and refrigerate for at

least 1 hour or up to overnight.

2 When ready to cook, heat the oil

in a large nonstick skillet over

medium-high heat. Cook, turning

once, until crisp and heated

through, about 10 minutes. Top

with cheese and heat until it melts.

3 Place on potato buns with

poblanos and corn relish.

Nutrition facts per serving:

267

*

calories, 13 g fat (5.3 saturated),

25 g carbs, 11 g protein,

4 g fiber, 690 mg sodium

142 JULY/AUGUST 2017 SHAPE.COM


PASS THE HEINZ.


If summer had

a flavor, it could

easily be that of

passion fruit:

fresh and sweet,

with a bright

tang. In essence,

what you crave

most on a hot

day. The pulp

and seeds can be

eaten plain, but

don’t miss out

on adding them

yogurt, or other

dishes for a great

flavor punch. With

every bite, you get

vitamins C and A,

plus polyphenols—

Michelle Dudash,

R.D.N., says those

plant compounds

“may inhibit skin

cancer growth

and help with collagen

synthesis.”

Here, top chefs

share their take on

the tropical treat.

Food styling by Jamie Kimm; prop styling by Chloe Daley

144 JULY/AUGUST 2017 SHAPE.COM Photograph by TED CAVANAUGH


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Roll

with it

1

2

3

Choose

combos

Try these flavorful,

colorful roll ideas from

Keen Zheng, chef

of Umami in Omaha.

Once you get the

hang of it, you can

freewheel omakase

style—“chef’s choice”—

and put together your

own fun and fresh

creations.

1/ Mango

+blackberry

+lettuce

+avocado

+watermelon

MIX IT UP

Have a roll with

protein, one

with veggies,

and another

with fruit for the

perfect lunch.

4

2/ Shrimp

+peanuts

+lettuce

+mango

+ginger dressing

3/ Red cabbage

+tomatoes

+chicken

+corn

+wasabi mustard

dressing (mix

together soy

sauce, vinegar,

and wasabi

mustard)

5

4/ Green beans

+lettuce

+cucumber

+peach

+avocado

+white beans

+vinaigrette

dressing

5/ Strawberry

+blueberry

+avocado

+sunflower seeds

+balsamic vinaigrette

dressing

Food styling by Jamie Kimm; prop styling by Chloe Daley

146 JULY/AUGUST 2017 SHAPE.COM

Photographs by TED CAVANAUGH


5

Wrap it up

Now here are the step-by-steps

for making summer rolls.

2

1/

Cut fruits and

vegetables into

similar-size pieces

to keep rolls even.

water for about

3 seconds until

it softens slightly.

Lay wrappers on

a clean cutting

4

ingredients—

vegetables, protein,

and dressing—in

the center of each.

6

Fold in the sides,

covering the

filling partially.

if desired. Store in

the refrigerator

in plastic wrap; tote

the rolls to work in

a sturdy container.

ome-Cook

Advantage

BOOST THE BENEFITS

Hadditional 1 gram of fiber per roll,” says Erica Julson, R.D.N.


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has a hint of

fruit flavor like

natural lime,

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Food styling by Jamie Kimm; prop styling by Chloe Daley

150 JULY/AUGUST 2017 SHAPE.COM Photograph by TED CAVANAUGH


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SHAPE.COM JULY/AUGUST 2017 153


A sip with zip

You’ve had cold brew before but never like this:

Take the concentrate, mix in chocolate and fruit,

and add a hit of coconut, and what you’ve created

is a refreshing, energizing, seriously satisfying

breakfast, snack, or even dessert .

By GENEVIEVE KO

Coconut

Coffee

Smoothie

Serves: 1

Active time: 5 minutes

Total time: 5 minutes

y

Blend cold-brew

concentrate with chocolate

chia seeds, and a bit

of extra-virgin olive oil for

a deep, dark shake that

1 small banana

¾ cup cold-brew

concentrate

¼ cup unsweetened

coconut yogurt

1 tablespoon unsweetened

cocoa powder

1 tablespoon pure maple

syrup

½ cup ice

1 teaspoon shaved dark

chocolate

1 teaspoon unsweetened

toasted coconut

1 Cut 3 very thin slices from

the banana and reserve.

Put the remaining banana

in a blender and add the

cold brew, yogurt, cocoa

powder, maple syrup, and

ice. Blend until smooth.

2 Immediately transfer to

a tall glass and top with

the chocolate, coconut,

and reserved banana slices.

Nutrition facts

*

per serving: 219 calories,

6 g fat (4 g saturated),

44 g carbs, 3 g protein,

5 g fiber, 46 mg sodium

TIP

Use this same

coconut-coffee

mixture to make

a smoothie bowl.

Just double the

toppings—and

spoon it up.

Food styling by Jamie Kimm; prop styling by Chloe Daley

ED CAVANAUGH


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FEEL LIKE NEW.


Use

stress

to help

good

energy

grow

Daily tension

builds up. Learn

how to convert

fretful, uneasy

feelings into

positive power

that does your

body good.

By MIREL KETCHIFF

Styling by Renee Flugge/Halley Resources

Photographs by CLAIRE BENOIST

SHAPE.COM JULY/AUGUST 2017 157


Mood News

,

making you more resilient.

To get the benefit, aim to

raise your heart rate for at

least 20 minutes a day, ideally

first thing, so you’ll be better

prepared to fend off anxiety

from morning to night.

This onslaught of negativity

creates a sense of helplessness,

says Julie K.

Norem, Ph.D., a professor

of psychology at

Wellesley College. “We

feel we’re at the mercy of

outside forces and up against

problems that are so big, we

can’t envision a solution,”

she says. The heightened

anxiety makes us revert to

fight-or-flight mode. “We may

lash out at others or we try to

run away, figuratively or literally,”

Norem says, and being

in that state constantly can

wear on the body and mind.

But there are options.

Experts say that if you think

of that fear and worry as raw

energy, you can learn to redirect

it toward a more positive,

productive use. These

solutions will help you do

just that so you feel happier,

calmer, and more motivated.

Take a workout

“vitamin”

Building short bursts of

exercise into your day could

protect you from the mental

and physical effects of

stress, says Emily Bernstein,

a Harvard University psychology

Ph.D. candidate.

The proof: In a study she

conducted, people cycled

for 25 minutes, completed

a stressful puzzle and a math

problem, then reported how

they felt. When they worked

out beforehand, participants

tended to feel more upbeat

and bounced back from the

stress faster than when they

just stretched or sat quietly,

even if they were worriers by

nature. “Exercise seemed to

have a buffering effect, similar

to a vitamin, but one you can

take to protect yourself from

Thinking of fear and

worry as raw energy

can help you redirect

these emotions toward

a more positive use.

something upsetting instead

of a health issue,” Bernstein

says. So rather than dwelling,

you’ll be able to move forward

more quickly after hearing or

seeing something upsetting

and instead use that

emotional energy as fuel.

As little as 15 minutes

of cardio may trigger an

increase in a substance

called brain-derived neurotrophic

factor, which could

protect your neurons from

the damaging effects of the

stress hormone cortisol,

Revel in the

innocence

of a new day

Stop checking your news feed

when you wake up, Gielan

says. “One of our recent studies

found that people who

were exposed to just three

minutes of negative news

early in the morning had a

27 percent greater likelihood

of saying they’d had a bad day

six to eight hours later than

those who watched inspiring

news,” she says. Our brains

are designed to help us

detect danger, which is why

gloomy info affects us so

strongly. Instead of

catching up on current

events or emails first

thing, Gielan suggests

spending a few minutes

doing something you

enjoy, such as meditating,

taking a walk, or just

chilling out with a cup

of coffee. This starts

your day on a calm,

positive note and helps protect

your brain from the anxieties

of toxic news, giving

you more mental space and

energy for happy thoughts.

Switch into go mode

You’ll move rapidly from

overwhelmed to back in

charge by doing something—

anything—to problem-solve.

“Feeling powerless exacerbates

stress, while feeling

effective decreases it,”

158 JULY/AUGUST 2017 SHAPE.COM


Mood News

Norem says. “Find one or

two concrete actions, even

small ones, that will improve

things for you, other people,

or the community, and

you’ll be less depleted by

negative events.”

For instance, after watching

a news broadcast about

global warming, donate a

few dollars to a related cause

or join an environmental

organization as a volunteer

to help turn things around.

“We find it hard to believe

that we have any power over

the big problems, like climate

change or health care policy,

but small actions multiplied

by thousands of people

can have real effects,” Norem

says. “And they also help

energize and inspire us.”

Create a sense

of satisfaction

Devote more time to artistic

activities like sketching,

scrapbooking, cooking,

playing music, gardening,

or knitting. “Creating something

makes you feel useful

and helpful, which reduces

stress and anxiety,” Norem

says. In fact, these activities

may protect your brain

and body from the effects of

stress in a similar way

to meditation, research from

Columbia University finds.

The key is to choose projects

that give you a sense of

satisfaction and require

total immersion, which

is the best way to reap

the energizing benefits.

Do one

positive thing.

Small actions

multiplied

by thousands

of people

can have real

eff ects. And

they also help

energize and

inspire us.

Breathe,

count, breathe

Every time you catch yourself

sinking into “catastrophic

thinking,” when it seems like

everything—your training routine

for an upcoming 10K, your job,

the economy—is faltering, count

down from 10 while breathing

deeply through your nose. This

simple stress-reducing ritual

helps give you a sense of control,

reducing anxiety and improving

performance, says Alison

Wood Brooks, Ph.D., an assistant

professor at Harvard Business

School who has researched the

phenomenon. And the more

often you do it, she adds, the

more effectively it will calm

your anxiety and bolster your

confidence and energy.

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Travel

The best trip

you’ll ever take

Vacationing with a purpose—

to celebrate running a half

marathon or to recover from

a breakup—will energize

and inspire you. Here’s how

this mind-body getaway

can refresh your life.

By PAM O’BRIEN

PACKED WITH

BENEFITS

Intentional travel

gives you an

emotional payoff

other trips don’t.

162 JULY/AUGUST 2017 SHAPE.COM Photograph by CLAIRE BENOIST


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Travel

Because they provide an

emotional payoff that your

average vacay just doesn’t

deliver, intentional trips can

be incredibly powerful. “They

give us the time to really think

about things in a way we can’t

in our busy everyday lives, so

that we can put what happened

in perspective,” Kurtz

says. That, in turn, can act as

a catalyst to help us move

in new directions. “By giving

you the space you need to

problem-solve, intentional

trips help you make big decisions

about things you want

to change in your life,” says

Sally Fisher, M.D., an assistant

clinical professor at the

University of New Mexico

School of Medicine and the

medical director at Sunrise

Springs Spa Resort in Santa Fe.

No wonder, then, that

purpose-driven getaways

are becoming more popular.

They’re considered a type

of wellness tourism, which

is growing about 50 percent

faster than general tourism,

according to a report from

the Global Wellness Institute.

“People are searching for more

meaning in their lives, and

these trips can help them find

it,” Dr. Fisher says.

Ready for a little enlightened

travel of your own? These three

guidelines will help you pick the

best mind-boosting getaway.

Know what your

endgame is

First and foremost, figure

out what you want to get out

of your trip. For instance, if

you’re between jobs, are you

looking for a way to boost

your spirits and self-esteem?

Or are you hoping to brainstorm

new opportunities?

Celebrating a big birthday may

be a moment to commemorate

and reflect. Don’t be afraid to

aim high with your goals: “Travel

makes the mind more expansive,

research shows, so that

you can think about your situation

in new ways, rather than

being caught in the same mental

loop that you find yourself in

at home,” Dr. Fisher says.

Once you’ve settled on your

objectives, you can start considering

destinations, Kurtz

says. Being specific about what

you want to achieve is instrumental

to making the right

choice: A spa or a retreat where

you can take classes, be pampered,

and do meditation might

be the best fit if you’re after

self-reflection, while an adventurous

rock climbing or mountain

biking trip that gets your

adrenaline going could release

a flood of creative ideas.

Embrace the

unknown

An intentional trip with

activities that push you out of

your comfort zone and require

your mind and body to be fully

engaged will make you feel

reenergized. Case in point:

learning a new skill, like sailing,

which demands your complete

attention and is mentally

and physically invigorating.

“Nothing puts fresh perspective

on your life like stepping out

of it for a while and doing

something completely new,”

Dr. Fisher says. “You’ll start

to think differently and

come up with solutions to

problems you never would

have thought of before.” You’ll

DESTINATION

HAPPINESS

Rejuvenate with a

vacation that

combines

adventure and

self-reflection.

Purposeful

trips help

you

make big

decisions

about

things you

want to

change

moving

forward.

also feel a sense of

pride for conquering

a challenge. This is

especially important

if you’ve just gone

through a negative

experience like

a breakup, Kurtz

says. Instead of

lying on a beach and

ruminating about

what went wrong, do

something fun and active that

will boost your confidence and

make you feel in charge.

Get back to nature

Spend time outdoors, and

within minutes you’ll feel happier

and more relaxed. “Studies

show that being in nature

lowers the stress hormone cortisol

and improves your mood,”

says Dr. Fisher, who advises

the guests she works with

at Sunrise Springs to take trail

walks or practice outdoor yoga.

The beauty of nature can even

evoke feelings of awe or wonder

in us that boost our physical

and mental health, according

to a study at the University

of California, Berkeley. Awe is

associated with lower levels

of infla mma tion-producing

proteins in our bodies called

cytokines, the researchers say.

As a result, our immune systems

become stronger and our

emotions grow more positive.

Take advantage of this natural

healing by booking a trip to

a spectacular location—the

Grand Canyon or Hawaii, say—

then double the benefits by

being active. Just like nature,

exercise reduces stress, heightens

mood, and builds immunity.

So go on a long trail run, hike

through a forest, or snorkel in

the ocean. “You’ll feel rejuvenated

and be inspired to get

out of the rut you might be

in,” Dr. Fisher says. “Intentional

travel takes you to another

place, literally and figuratively.”

Getty Images

164 JULY/AUGUST 2017 SHAPE.COM


Sex &Your Relationship

The sex-sleep loop The better your snooze,

how to make your z’s and o’s exceptional.

By MIREL KETCHIFF

p.m.

It’s logical that you’re more likely to be in the mood when you’re not

exhausted and cranky. But there’s solid physiology behind the sleep-sex

connection too: Quality rest boosts the action of certain sex hormones,

like androgens and estrogen, that lead to arousal. That may help explain

why researchers at the University of Michigan Medical School found that

getting enough sleep can cause you to crave sex more and may even

make it extra-good sex. There’s no magic number of hours of rest to aim

for, says David Kalmbach, Ph.D., the study’s author, but you know you

need more if you’re feeling groggy on most days. Besides logging enough

This is the most

common time

couples get busy—

and it’s not ideal.

“Your levels of

melatonin,

a hormone that

makes you drowsy,

are high then,

and your levels of

energy-producing

hormones like

testosterone are

low,” says Michael

Breus, Ph.D., a

sleep doctor in

Manhattan Beach,

California. “That’s

the exact opposite

of what you need

for steamy sex.”

The solution? Have

sex first thing, when

melatonin is low

and testosterone is

high—the perfect

combo for fireworks.

MASTER MAKEUP SEX People who are happier with their sex lives report fewer sleep disturbances

than others, according to a study in the journal Health. The reason: Any sort of intimacy, including sex, reduces

stress, which means you can sleep easier,the study’s authors say. Conflict is especially detrimental to sleep, so if you

can, have makeup sex after a fight. Even if it takes a few minutes to cool down first, it’s so worth the effort: It can be

extra passionate, and you’ll wake up feeling more refreshed.

Styling by Alma Melendez/Halley Resources

170 JULY/AUGUST 2017 SHAPE.COM Photograph by CLAIRE BENOIST


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BIG GULP

Shakes are bulking up,

adding nutrients made

from whole foods. It’s

prompting us to rethink

the way we drink.

sips right

now claim to deliver

every ery vitamin and

al your body needs,

making them the ideal

meal replacement.

But there are issues.

Before e you pour, here’s

what you should know.

By MIREL KETCHIFF . h m

c

172 JULY/AUGUST 2017 SHAPE.COM P


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Trend Report

Blake, R.D.N., of the Ohio State

University Wexner Medical Center.

Their popularity is being driven

by those who prioritize healthy

eating but don’t have the time

to prep ideal meals, she says.

“Because the drinks are nutritionally

balanced and require no

effort [they come premixed or

as a powder you add water to],

they’re fast becoming the

solution for busy women.”

But are they really such a savior?

Well, nothing beats eating whole

foods, period. The experts agree

on that. While the sips aren’t an

all-in-one health fix, Blake says

that if you occasionally skip meals

or grab a granola bar for lunch, the

drinks can be your better option.

If you’re going to give the new

shakes a shot, here’s what to watch

for in order to pick the best one.

Number crunch

As a stand-in for a meal, a shake

that provides 350 to 400 calories,

at least 20 grams of protein, and

little to no added sugar is best,

JUST ADD WATER

These three shakes are

nutritionally solid and

the best-tasting

versions we tried. You

can buy them online.

Blake says. That’s enough to

keep you satisfied and provide

steady energy for hours.

Be a minimalist

“The fewer ingredients a shake

contains, the better,” Blake says.

Some drinks’ labels practically

require a chemistry degree to

decipher. Shakes with ingredients

derived from whole foods

will deliver more of the antioxidants

and phytonutrients that

less-natural ones miss out on.

And chew, too

“No matter how many nutrients

it has or what claims it makes,

a drink can’t provide the same

protective compounds that we

get from actual food,” Blake notes.

So when you sub a shake for

a meal, make sure to eat healthy,

high-quality food for the rest of

the day. “Fill half your plate with

nutrient-dense vegetables like

broccoli, beets, and greens,” Blake

says, “plus a serving each of whole

grains and lean protein.”

Ample. The nutty, chocolaty powder

comes in 400- or 600-calorie

bottles, with whole-food ingredients

like organic brown rice for protein,

coconut for healthy fat, sweet

potatoes for carbohydrates, green

banana for prebiotics and fiber, and

cacao for antioxidants.

Visible Scars.

Meet Visible

Results.

Ambronite. A scoop of this

green powder, which includes

algae, berries, spinach, and

vanilla, is 160 calories; it’s also

available in 165-calorie singleserve

pouches. The smaller

serving size makes this shake

great as a snack; add a banana

and nuts to make it a meal.

When you need more fuel, like

after a workout, portion out 2 to

2½ scoops instead.

Bertrand

re place ment drinks, this is

available in three versions:

classic, vegan, and active. It is

made using oats, sea buckthorn

berries, and nutritional yeast

and even has chunks of almonds

SHAPE.COM JULY/AUGUST 2017 175


Lily

Collins

BARES

ALL

By

Didi Gluck

Photographs by

Adam Franzino

TIMES, BOTH EMOTIONALLY AND

DETERMINED TO DIVE BACK INTO

LIFE—ONE FULL OF EXCITING

Styling by Jill Lincoln & Jordan Johnson/The Wall Group; hair by Gregory Russell/The Wall

Group for R+Co; makeup by Matthew VanLeeuwen/Starworks Artists;

manicure by Tom Bachik for Lancôme

176 JULY/AUGUST 2017 SHAPE.COM


FIT FASHION

Tori Praver Swimwear

Eloisa bikini top ($98,

bloomingdales.com) and

Cristina bottom ($106,

bloomingdales.com).

Jennifer Meyer Large

Open Circle Earrings

($4,250, ylang23.com).

Beladora Gold Bangle

($3,850, beladora

.com). Chan Luu

Gunmetal Mix Bracelet

Set ($115, chanluu.com).

SHAPE.COM JULY/AUGUST 2017 177


You see, for Collins,

the struggle to get

healthy was, and

still is, real. And she’s

refreshingly candid

about it. Although

she’s fit and radiant

now, for more than

half a decade she

suffered in silence

from an eating disorder

that had her

restricting her intake

of food, bingeing and

purging, abusing laxatives

and diet pills,

and perhaps more

significantly, hiding

it all from her friends

and family.

But after years of

destructive behavior,

Collins, who is

extremely close to

her mom (her dad is

musician Phil Collins),

realized that she

needed to be held

accountable. So

she came out about

her disorder. “My

perspective on

other people’s view

of me was based on

this disorder being

a secret. But the

more open I became

about it, the more

I was able to be

myself,” she says.

Speaking her

truth to her inner

circle eventually set

Collins free to share

her story with the

world—and because

of her journalism

background, she had

the chops to do it.

At 15, she became

a correspondent

for Elle Girl U.K.

(she spent a lot of

her childhood in

England), and in

2008 she reported

on the U.S. presidential

election

for Nickelodeon.

She was later

a contributing editor

for CosmoGirl and

the Los Angeles

Times Magazine.

Her recently

published book,

Unfiltered, details her

experience with her

disease and ended

up being “even more

honest than I was

intending,” she says.

“I didn’t realize I’d

cover so much.” But

she was ready to talk.

And that’s a good

thing, because she

has a lot to say. Here

are the chapters

on her recovery.

178 JULY/AUGUST 2017 SHAPE.COM


Body

image

reboot

“I used to see healthy

as this image of what

I thought perfect

looked like—the perfect

muscle definition,

etc. But healthy now

is how strong I feel. It’s

a beautiful change,

because if you’re

strong and confident,

it doesn’t matter what

muscles are showing.

Today I love my shape.

My body is the

shape it is because

it holds my heart.”

FIT FASHION

Lisa Marie Fernandez

Farrah Army Bonded

Maillot wet suit ($395,

lisamariefernandez.com).

Tory Burch Clouded

Leopard string bikini

top ($118, toryburch

.com). Smith + Mara

Open Pavé Diamond

Thin Cuff ($1,485,

smithandmara.com).

Chan Luu Gunmetal

Mix Bracelet Set

($115, chanluu.com).

Sydney Evan Yellow-

Gold and Black

Onyx Roll Bangle

($1,650, sydneyevan

.com). Zoe Chicco

Toggle Chain Wire

Bracelet ($550,

zoechicco.com).


FIT FASHION

Missoni bikini top and bottom

($385, similar styles available at

missoni.com).Vince CropTank

($345, vince.com). Ariel Gordon

Horizon Earrings ($550,

arielgordonjewelry.com). Hearts

on Fire Triplicity Triangle Lariat

necklaces ($2,990 each,

heartsonfire.com). Jennifer Meyer

Gold Bar Link Bracelet ($1,650,

barneys.com). Sydney Evan Gold

and Pavé and White Gold and

Pavé Diamond Rectangle Bangles

($4,380 each, sydneyevan.com).

Chan Luu Gunmetal Mix Bracelet

Set ($115, chanluu.com). Zoe

Chicco Single Diamond Ring ($250,

zoechicco.com). Jennifer Meyer

Yellow Gold Trillion Diamond Ring

($2,150, ylang23.com).

There’s such

a thing

as career

karma

“In October 2015,

when I got the book

deal, I wasn’t filming

anything. Then I got

flooded with work

[including getting

a leading role in an

Amazon TV show

called The Last Tycoon,

which begins streaming

this summer, and

the movie Okja with

Jake Gyllenhaal, which

opened in June].

People told me to put

the book on hold, but

I knew it would be

worth it to keep going.

And as luck would have

it, To the Bone came

up [playing a woman

sent to a rehab center

for her eating disorder].

Although I was in

recovery for several

years before the

movie, preparing for

the film allowed me

to gather facts about

eating disorders from

professionals. It was

a new form of recovery

for me. I got to experience

it as my character,

Ellen, but also as Lily.

I was terrified that

doing the movie would

take me backward, but

I had to remind myself

that they hired me to

tell a story, not to be

a certain weight.

In the end, it was a gift

to be able to step

back into shoes I had

once worn but from a

more mature place.”

180 JULY/AUGUST 2017 SHAPE.COM


Nurture

and

nature

“I’m a clean eater.

I love chicken, fish,

and vegetables and

grains like quinoa,

but I don’t eat red

meat. I steer clear of

processed foods. I’m

very farm-to-table;

growing up in the

English countryside, it

was a way of life, not

a trend. I also treat

myself to the occasional

dessert when

I’m out with friends.

But on the daily, I want

to give my body what

it needs to be the

best version of myself.

When I splurge, it’s

usually on things that

I’ve baked, because

it’s satisfying physically

and emotionally.

I’m not gluten-free or

vegan, but I love baking

things because of

the sense of accomplishment

I get from

creating something

that’s yummy and

healthy. I make everything

from doughnuts

to birthday cakes

and banana-walnut

bread. There was

a time when I wouldn’t

let myself taste those

kinds of foods, let

alone make them.

I bake from the

heart. I put love out

there, and it goes

right back in.”

FIT FASHION

Zeus + Dione Patmos One-Piece swimsuit ($211,

zeusndione.com). Jennifer Meyer Yellow

Gold Diamond Crescent Hoops ($12,000, ylang23

.com). Shay Jumbo Nameplate Bangle ($13,650), Shay

Essential Nameplate Bangle ($5,880), and

Shay Baguette Orbit Ring ($7,140, shayfinejewelry.com).


182 JULY/AUGUST 2017 SHAPE.COM


FIT FASHION Above: Fleur du Mal Mesh Slip Dress ($695, fleurdumal.com). Missoni gold bikini top and bottom ($440, similar styles at

missoni.com). Hearts on Fire Aerial Diamond Ear Vine Earrings ($7,500, heartsonfire.com). Vintage Van Cleef & Arpels Diamond Eternity Band

($4,950, beladora.com). Beladora Vintage Yellow Gold and Diamond Ring ($1,150, beladora.com). Left: Tori Praver Swimwear Eloisa bikini top

($98, bloomingdales.com) and Cristina bottom ($106, bloomingdales.com). Jennifer Meyer Large Open Circle Earrings ($4,250, ylang23.com).

Beladora Gold Bangle ($3,850, beladora.com). Chan Luu Gunmetal Mix Bracelet Set ($115, chanluu.com). Cuff: Collins’s own.


Strong, lean

FIT FASHION

Our fit phenom model

Jeneil Williams is

wearing: Adidas by

Stella McCartney Train

Body Suit ($90, adidas

.com). Roxanne Assoulin

Dot Dot Dot... Earrings

($75 for set of six,

roxanneassoulin.com).


& supersleek

This Pilates-inspired workout has

turned up the cinching and sculpting to

give your body a high-def silhouette.

By Sara Angle | Photographs by Arthur Belebeau

SHAPE.COM JULY/AUGUST 2017 185


Engage

your abs

throughout

the circuit—

every move

should

be a core

exercise,

Carlinsky

says.

Makeup by Christopher Ardoff/Art Department for Kryolan makeup; hair by Antonio Diaz/Bryan Bantry for Oribe Hair Care; manicure by Rachel Shim/Artists by Timothy Priano for Dior Vernis

186 JULY/AUGUST 2017


FIT FASHION Above: American Apparel 2x1 Rib Basic Tank ($18, americanapparel.net).

Adidas Stellasport Cut Out Leggings ($60, adidas.com). Opposite page: Versakini Sporti-kini bra

($45, versakini.com). Fit Mama Apparel Micro Short Neon Stripe ($50, fitmama-apparel.com).


FIT FASHION Above: Lululemon Purist Cycling

Waterbottle ($18, shop.lululemon.com). Opposite page:

Volcom Core GMJ One Piece ($102, volcom.com).


Meet

our

model

The beauty who’s

nailing these

muscle-searing

poses with such

precision is no stranger

to tough workouts. As a

high school track-andfield

athlete (her main

events were high jump

and long jump), Jeneil

Williams had dreams of

making Jamaica’s

Olympic team until she

was sidelined by an

injury. But even after

transitioning into

modeling, she still

mines her competitive

background for the

stamina and determination

that are key in

her current career.

“You need a strong body

for walking all those

runways,” Williams says.

Running is still her

go-to workout, but she

also cross-trains at

the gym and does

hot yoga and Pilates.

“I don’t normally come

out of too many classes

superspent, except

when I take Pilates

Megaformer,” Williams

says. “It works all those

small muscles.” And if

these inspiring images

get you to try this

routine yourself, “you

can thank me later,” she

says. Catch her every

move on Instagram

at @jeneilwilliams.

SHAPE.COM JULY/AUGUST 2017 189


Move slowly in

both directions,

keeping the muscle

contracted

the entire time.

The more

momentum

you use, the

less muscle

you use.

FIT FASHION Above: Solid & Striped The Chelsea suit ($158, solidandstriped.com). Cover Swim Mesh Long-Sleeved Swimsuit

($190, coverswim.com). Opposite page: Peixoto Playa One-Piece suit ($110, bikiniluxe.com).

190 JULY/AUGUST 2017 SHAPE.COM


Try this

workout!

Scan here for your

step-by-step how-to,

including photos, or

visit

.

Scale Down

Scale Up

SCALE IT FOR

BEST RESULTS

Check out the Scale

Down and Scale Up

cues for customizing

these exercises

to your fitness level.


Health Report

FLIP

YOUR

NATURAL

HEALING

SWITCH

Your body produces special chemicals that fight

pain, research shows—all you have to do is turn

them on. Learn the how-tos here. BY MIREL KETCHIFF

e

, ’

,

,

.

,

brain, blunting your pain and making you feel

focused and calm.

If you’ve ever fallen during a run and been

surprised that you felt little discomfort for the

next couple of miles, for instance, that was an

example of your natural healing powers at work;

pain-protective chemicals flood your brain and

your spinal cord, then buffer your body from the

ache and hyperfocus your mind.

Experts are discovering that we have more

control over this reaction than we thought,

meaning there are ways to tap into these natural

painkillers and intensify their powers whenever

you need them. Here’s what we know now.

192 JULY/AUGUST 2017 SHAPE.COM


Drink coffee preworkout

Caffeine reduces muscle pain, allowing you to

push yourself harder at the gym, new research

shows. People who consumed the amount in

two to three cups of coffee before cycling

hard for 30 minutes reported feeling less pain

in their quad muscles than those who didn’t

have caffeine, according to a study from the

University of Illinois at Urbana-Champaign.

“Caffeine binds to adenosine receptors, which

are located in the areas of the brain that control

pain,” says Robert Motl, Ph.D., the lead

researcher. He suggests drinking a cup or two

an hour before exercise to take advantage.

Exercise in the light of day

UV rays increase your body’s production

of neurotransmitters, some of which can help

dull discomfort. Back pain was reduced after

just three 30-minute sessions of bright light

therapy, a study in the journal Pain Medicine

found, and the authors say you could get the

same effect from natural outdoor light too.

Other research shows that people who recuperated

from surgery in sunny rooms took 21 percent

fewer pain meds per hour than people

in darker rooms. Sunlight may bump up your

body’s production of serotonin, a neurotransmitter

that has been shown to block the pain

pathways in the brain.

Sweat with friends

Bringing a buddy to Spin class can blunt aches

enough to make your workout more effective.

In one study conducted by Robin Dunbar,

Ph.D., a professor of evolutionary psychology

at the University of Oxford, people who rowed

with six teammates for 45 minutes were

able to endure pain much longer than they

could when rowing alone. We release more

endorphins when we do synchronized

activities, Dunbar says. Although scientists

aren’t sure why, it means you can work out

longer and harder. “Even just talking to pals

triggers the release of endorphins,” Dunbar says.

“The resulting opiate effect increases your

pain threshold overall, so you won’t be

as sensitive to injuries, and makes you more

resistant to illnesses too.”

Increase intensity

Exercise releases endorphins to relieve pain

and boost mood—we know that. But the type

of workout matters. “The best exercise for

endorphin release is intense and/or prolonged

activity,” says Michele Olson, Ph.D., an adjunct

professor of sport science at Huntingdon College

in Alabama. “Do short, very intense bouts—

sprints, plyos, running a one-mile PR—or fast

cardio for longer than usual.”

The exception: If you have achy legs or glutes,

intense running or plyos make them hurt more.

In that case, Olson recommends supermild

exercise that targets the sore muscles. “Take

a brisk walk or do light Spinning,” she says.

“You’ll experience pain relief from the increased

circulation, which brings oxygen and white

blood cells to the areas to soothe them faster.”

Drink a glass of wine

If you like vino, we’ve got good news. Sip on

some and you’ll start pumping out endorphins

and other natural opioid peptides, research

from the Douglas Mental Health University

Institute finds. Keep it moderate—about one or

two drinks a day—to get the benefit, experts say.

Sleep like a baby

Not getting enough sleep can make a tough

workout seem torturous. That’s the verdict from

researchers who asked people to submerge their

hands in cold water for 106 seconds. Forty-two

percent of those who identified themselves as

problem sleepers took their hands out early, compared

with 31 percent of the others. Scientists

don’t know why lack of z’s increases pain sensitivity,

but Taylor says it may have something to do

with the fact that stress, anxiety, and depression

rise when we’re sleep deprived, and all those

things can interfere with the opioid system.


meets

H

When

SWEET

DELICIOUS THINGS

HAPPEN, WHICH IS WHY

THIS DYNAMIC DUO

HAS ROOTS IN CUISINES

AROUND THE WORLD.

A

T

HERE, PERFECT PAIRINGS

AND THE INFINITE WAYS

YOU CAN PLAY, FOR

DISHES YOU’LL WANT TO

CREATE ALL SUMMER...

MAKE THAT ALL YEAR.

Food styling by Jamie Kimm; prop styling by Bette Blau


Fresh

chiles

SWEET

VEGETABLES

Many fresh chiles

are so hot that their

flavor gets blunted

by the burn. But

vegetables that are

high in natural sugars

have an amazing

taming effect. Pair

the two and suddenly

chiles become

brighter, less fiery—

you can actually

taste the layers of

flavors. Peas, sweet

bell peppers, and

zucchini are excellent

springtime

and summertime

matches, and butternut

squash and root

veggies like beets,

rutabagas, and parsnips

work perfectly

in the fall and winter.

4 ways

to eat

chiles

CHOP IN SALSAS,

SHAVE INTO SALADS,

BLEND INTO

VINAIGRETTES.

CUT THEM IN HALF

AND STIR INTO

BRAISES ALONG

WITH ONIONS OR

SUBMERGE WHOLE

ONES INTO STEWS

OR CHILIS (REMOVE

BEFORE SERVING).

SLICE INTO

STIR-FRIES OR

A QUICK VEGETABLE

SAUTÉ.

SET THEM OVER

THE HOT COALS

WHOLE, THEN SLICE

AND TOSS WITH

OTHER GRILLED

VEGGIES OR PUT

THEM ON BURGERS.

PREP TIP To make fresh chiles milder, remove the seeds and slice out the ribs. Be sure

to wear gloves—they’ll keep the peppers’ hot compounds from burning your skin.

SHAPE.COM JULY/AUGUST 2017 195


MAPLE SYRUP

flavor, they taste modern and complex when swirled together. We swear,

this simple pairing will become your go-to condiment year-round.

Pour

it on

YOU’LL WANT TO

DRIZZLE THIS SPICY

SYRUP OVER

EVERYTHING. ASIDE

FROM THE OBVIOUS

(HELLO, WAFFLES!),

TRY IT ON THESE

SURPRISES:

`SCRAMBLED

EGGS

`AVOCADO TOAST

`KALE SALAD

`CHICKEN SALAD

SANDWICH

`GAZPACHO

`GRILLED PORK

CHOPS

`CHOCOLATE

SORBET

COLOR COUNTS

The brighter the chile flakes, the

fresher they are. So go for the poppiest

shade you can find. Maple syrup is

graded by color. Grade A is lighter, with

a delicate sweetness, while grade B

is darker and more intense and robust.

196 JULY/AUGUST 2017 SHAPE.COM


Hot and

Honeyed

Stone

Fruit Over

Ricotta

Hot sauce HONEY

The vinegary kick in hot sauce cuts through the intense sweetness of honey, adding

a nice tanginess. Plus, it thins honey so it can be easily spooned over pretty much

anything. You can also stir it into a barbecue glaze, a grilling marinade, a salad dressing,

a crudité dip, a sandwich spread, almond butter, or your evening cocktail.

START SMALL Hot sauce ranges from mild to

mind-blowingly hot. When mixing the two, start with

1 part hot sauce to 10 parts honey. Taste and add

more heat bit by bit until you’re happy with the balance.

SHAPE.COM JULY/AUGUST 2017 197


Dried

chiles

FRESH

FRUIT

Strawberry,

Mango,

and Wax

Bean Salad

With Chile

Vinaigrette

PREP TIP Small chiles can be used dry, but big ones should be soaked

whole in very hot water first. Once tender, remove the stems.

198 JULY/AUGUST 2017 SHAPE.COM


Eat ’em

all day

Ground chiles

DRIED FRUIT

When chiles are dried and ground, they pack even more heat. Dried fruit, which

is supersweet and chewy when it’s dehydrated, stands up well to that

concentrated fire and brings out the fruity notes of the chiles.

The range of flavors in dried fruit—from winey raisins to candy-like

dates—makes for delicious meals and desserts.

SPRINKLE CAY-

ENNE, SNIPPED

DRIED FIGS,

AND PISTACHIOS

OVER YOGURT.

WHISK

SMOKED HOT

PAPRIKA AND

CURRANTS

INTO A SALAD

VINAIGRETTE.

SCATTER

HOT HUNGARIAN

PAPRIKA AND

SLICED DATES OVER

SWEET POTATO

WEDGES.

SIMMER

GROUND ANCHO

CHILES AND RAI-

SINS WITH GROUND

BEEF, ONIONS,

AND TOMATOES.

MIX

CAYENNE AND

CHOPPED DRIED

MANGOES

INTO A CHERRY

PIE FILLING.

KEEP IT

FRESH

Ground chiles

can go stale

after a few

years, so buy

small jars.

Store them

away from

heat and light

to preserve

liveliness.

SHAPE.COM JULY/AUGUST 2017 199


Hot sauce

Huy Fong Foods Sriracha garlicky

heat that squirts like ketchup

Mina Harissa aromatic mild to hot

tomato-sauce-like spread

Lottie’s Traditional Barbados Yellow

Hot Pepper Sauce hot with

habaneros and a mustard kick

Rancho Gordo Felicidad Chipotle

Sauce smoky medium heat with

richness from pumpkin seeds

Tabasco sharp and hot workhorse

with a liquid consistency


Home-Cook

Advantage

SHAPE.COM JULY/AUGUST 2017 201


ADVISORY BOARD

FITNESS

Cedric X. Bryant

Chief science officer, American

Council on Exercise

Michelle Lovitt

Trainer working with celebrities,

Olympians, and professional athletes

Jordan Metzl, M.D.

Sports medicine physician,

creator of the IronStrength

workout, author

Michele Olson, Ph.D.

Adjunct professor of sport

science at Huntingdon College

in Montgomery, Alabama

Jen Widerstrom

Trainer on NBC’s The Biggest Loser,

author

Adam Rosante

Strength and nutrition coach,

author, motivational speaker

Shaun T

Fitness motivator, creator of

Insanity workouts, and author

of “T” is for Transformation

Harley Pasternak

Celebrity trainer and

author of The Body Reset Diet

and 5 Pounds

HEALTH AND WELLNESS

David E. Bank, M.D.

Director, Center for Dermatology, Cosmetic

and Laser Surgery, Mount Kisco, New York

Neal Schultz, M.D.

Dermatologist in New York City and creator

of BeautyRx Skincare by Dr. Schultz

Christine Carter, Ph.D.

Sociologist, Greater Good Science Center

at the University of California, Berkeley

Keri Gans, R.D.N.

Nutritionist, New York City

Dawn Jackson Blatner, R.D.N.

Nutritionist and author of

The Flexitarian Diet

David L. Katz, M.D.

Weight-loss expert; director,

Yale-Griffin Prevention Research

Center at Yale University

Mike Roussell, Ph.D.

Sports nutrition expert, adjunct

professor at Penn State

Bruce Young, M.D.

Obstetrician-gynecologist; director,

Pregnancy Loss Prevention Center at the

NYU Langone Medical Center

STYLE

Gita Bass

Celebrity makeup artist for Simple skin care

Jenny Cho

Celebrity hairstylist for Suave

James Corbett

Clairol color director

Membership on the editorial advisory board does not imply endorsement of any product or service

advertised in this magazine. The information in Shape is intended to educate. Do not substitute it for the

advice of a qualified health care practitioner.

WHAT RATE OF PERCEIVED EXERTION (RPE) MEANS

RPE is used to gauge your intensity in cardio workouts.

Here is what the numbers in our fitness stories indicate.

RPE

1, 2 Very easy; you can converse with no effort.

3 Easy; you can converse with almost no effort.

4 Moderately easy; you can converse comfortably

with little effort.

5 Moderate; conversation requires some effort.

6 Moderately difficult; conversation requires

quite a bit of effort.

7 Difficult; conversation requires a lot of effort.

8 Very difficult; conversation requires maximum effort.

9, 10 Peak effort; no-talking zone.

Shape (ISSN 0744-5121), July/August 2017, Volume 36, No. 10. Shape is published

10 times per year in January/February, March, April, May, June, July/August,

September, October, November, and December by Meredith Corporation, 1716

Locust Street, Des Moines, IA 50309-3023. Periodicals postage paid at Des

Moines, IA, and at additional mailing offices. Subscription prices, $22.00 per

year in the U.S.; $39.00 (U.S. dollars) in Canada; $51.00 (U.S. dollars) overseas.

POSTMASTER: Send all UAA to CFS. (See DMM 507.1.5.2); NON-POSTAL AND

MILITARY FA CIL ITIES: Send address corrections to Shape, P.O. Box 37508,

Boone, IA 50037-0508. In Canada: mailed under Publications Mail Sales Product

Agreement No. 40069223; Canadian BN 12348 2887 RT. Return undeliverable

Canadian addresses to Shape, P.O. Box 875, STN A, Windsor, ON N9A 6P2.

© Meredith Corporation 2017. All rights reserved. Printed in the U.S.A.


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ADVERTISEMENT


She may play subservient Missandei on Game of Thrones, but in real

life Nathalie Emmanuel is fiercely in charge of her body and health, thanks

WELLNESS.

If you’re lethargic and not

taking care of yourself,

your body has to work

10 times harder on long,

busy days. So I decided

it was important to

maintain a certain level

of health and fitness.

I became a vegan about

four years ago, and I try

to stay away from processed

foods. I love yoga,

boxing, and running.”

“YOGA IS MY

MEDITATION.

It’s my favorite form

of exercise because it

isn’t just physical.

And I consider mental

health to be part

of my overall health.”

“DEPRIVATION IS

NOT AN OPTION.

Good vegan chocolate

has become a thing

with me. The more you

silence your cravings, the

bigger they become, so

I prefer to have a little bit

and get on with my day.”

“I’M DONE

COMPARING MYSELF

WITH OTHERS.

I used to think I didn’t

measure up to the

women in ads, but

I’m over the myth that

we’re supposed to look

like them. Ultimately,

your body is functional—

it gets you from point

A to point B.”

“I LOVE MY

it includes my feet,

which enable me to

do the sports and

exercise that I do!”

“I’D TELL THE

YOUNGER ME THAT

I WAS JUST FINE.

I used to straighten

my hair for auditions.

But now I want to be

remembered for my work,

not the way I look.”

Sosa + Art/www.occhicreative.com

WORKING IT Nathalie, 28, recently appeared in The Fate of the Furious and

204 JULY/AUGUST 2017 SHAPE.COM


WELCOME TO THE TEA HOUSE.

PREMIUM ORGANIC TEA. EXQUISITE INGREDIENTS. EXTRAORDINARY TASTE.

Also available in these flavors: Fuji Apple & Ginger • Valencia Orange Peel • Wild Blackberry & Sage

© 2017 PURE LEAF and TEA HOUSE COLLECTION are trademarks of the Unilever Group of Companies used under license.


new

93

CALS

2.9G

CARBS

Spiked

Sparkling

Water

MALT BEVERAGE WITH NATURAL LEMON LIME FLAVOR.

ENJOY RESPONSIBLY

©2017 BLITZ-WEINHARD BREWING COMPANY, MILWAUKEE, WI.

Per 12 oz. of Henry’s Hard Sparkling Lemon Lime, 93 cals, 2.9g carbs,

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