Shape_USA_July_August_2017

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. 

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72HRS OF INTENSE, LONG-LASTING HYDRATION 

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©2017 L’Oréal USA, Inc. 

Earn rewards. Join now at: 

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©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 


ADVERTISEMENT 

Hello 

antioxidants. 

Goodbye free radicals. 

The power of pomegranates and the polyphenol antioxidants that fight free radicals. 

SUPER FRUIT WITH SUPER POWER. We’ve all heard 

about antioxidants and how important they are to include in 

our diet through whole, natural foods. Here we take a deeper 

look at what makes antioxidants in pomegranates so unique. 

Pomegranates, and of course POM Wonderful 100% 

Pomegranate Juice, contain antioxidants called polyphenols. 

Polyphenols are a type of antioxidant known to combat 

unstable molecules that can cause damage to your cells and 

DNA over time. These harmful molecules are called free 

radicals. And they’re POM’s nemesis. 

Though the human body does a good job of handling normal 

levels of unstable molecules, things like smoking, stress 

and other environmental pollutants can contribute to the 

generation of even more free radicals. Which means, unless 

you live in a bubble, everyone can benefit from the antioxidant 

power of POM Wonderful 100% Pomegranate Juice. 

POM & POLYPHENOLS: THE INSIDE SCOOP. Every 

pomegranate has a variety of polyphenol antioxidants. 

The deep red arils have anthocyanins, while the rind and 

white pith surrounding the arils have ellagitannins. 

POM Juice is the perfect way to get the fighting power of 

both. To maximize the polyphenol level, POM Wonderful 

100% Pomegranate Juice is made by pressing the entire 

pomegranate, so that each 16oz bottle contains the juice 

from 4 whole-pressed pomegranates. That means there’s 

antioxidant goodness in every bottle. 

An in vitro study at UCLA found that pomegranate juice 

has, on average, more antioxidant capacity than red 

wine, grape juice, or green tea. In fact, each serving of 

POM has 4x the antioxidants, on average, of green tea. 

ANTIOXIDANT Potency Index 

Wonderful Juice Tea 

Contains 4x the antioxidants, 

on average, of green tea. 

DRINK TO YOUR HEALTH. It’s easy to drink in the 

amazing health benefits of pomegranates every day. Enjoy 

POM Wonderful 100% Pomegranate Juice with breakfast 

or simply add it to your favorite smoothie. Or mix POM 

with seltzer for an afternoon pick-me-up or for an evening 

mock-tail. So drink up! Your body and mind will thank you. 

POM Wonderful 100% Pomegranate 

Juice, the Antioxidant Superpower, 

can be found in the produce section 

of your supermarket. It’s also available 

through Amazon.

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. 


© 2017 COTY US LLC 

MIRACLE GEL 

LIFE-PROOF POLISH. 

The longer lasting manicure. No UV light needed.

Get glowing, clear, smooth, youthful-looking skin with superfoods. 

Meet us in store for your free skincare consultation.

CLEAR 

GLOW 

YOUTH 

SMOOTH 

GLOW 

LET’S BEAUTY TOGETHER

ice-pop lips 

Slide 

Elizabeth Arden 

Sheer Kiss Lip Oil 

($20 each, e 

ard 

a burst of 

juicy color. 

MARY ANDERSON 

SHAPE AND PARENTS 

MIREL KETCHIFF 

SARA ANGLE 

ALAN BOCCADORO 

CHRISTINA LUCIW 

JUDY DeYOUNG 

AMANDA WOLFE 

KIERA CARTER 

ALYSSA SPARACINO 

OR MARIETTA ALESSI 

KYLIE GILBERT 

ANT LAUREN MAZZO 

ASMINE PHILLIPS 

ALITY JOSEPH KOHLER 

ANALYST PAMELA POWERS 

OP SPECIALIST 

CTION MANAGER 

OPERATIONS DIRECTOR 

THOMSON 

VISOR KYLE DIRKS 

Claire Benoist. Styling by Renee Flugge/Halley Resources 

18 JULY/AUGUST 2017 SHAPE.COM 

Incorporating Fitness Magazine

NEW Tri-Action formula. 

1 Cleans 

2 Protects 

3 and even Moisturizes 

*Visible flakes with regular use. ©2017 P&G

SVP, GROUP PUBLISHER 

CHRISTINE GUILFOYLE 

ASSOCIATE PUBLISHER, MARKETING 

JOHN BALEN 

stylish sunnies 

Upgrade your usual 

shades with one of these 

durable, sporty pairs 

from Sunski (seen here, 

from top to bottom) in 

Olema Black Tortoise 

Slate, Alta Snow Silver, 

and Alta Tortoise Blue 

EASTERN ADVERTISING DIRECTOR 

SABRINA PLITT 

EXECUTIVE BEAUTY DIRECTOR 

CHRISTINA MARUSIC 

EXECUTIVE ACCOUNT DIRECTORS 

ROBYN BARRON, TRACIE LICHTEN , 

NICOLE LEVY, NATALIE MATTERA, 

ELAINE MEHLER 

NATIONAL TRAVEL DIRECTOR 

BOB FROHOFF 

ADVERTISING BUSINESS MANAGER 

MICHAEL MOSSO 

EXECUTIVE ASSISTANT TO THE PUBLISHER 

NATALLIA BAMBIZA 

SALES ASSISTANT 

SAMANTHA DRISCOLL 

CHICAGO OFFICE 

MIDWEST ADVERTISING DIRECTORS 

AMY MONROE, SARA SWIATKOWSKI 


TOM RUSSELL 

DETROIT OFFICE 

ACCOUNT MANAGER 

KAREN BARNHART 

SALES ASSISTANT KIM KITCHEN 

LOS ANGELES OFFICE 

SOUTHWEST DIRECTOR JILL EPSTEIN 

SALES ASSISTANT BLAIR SHALES 

SAN FRANCISCO OFFICE 

NORTHWEST DIRECTOR 

AMY MACAULEY 


MICHELLE KWAN 

EXECUTIVE DIRECTOR, INTEGRATED 

MARKETING KRISTINE SCICHILONE 

MARKETING DIRECTOR EMILY ROGOVIN 

CREATIVE DIRECTOR ROBERT NOLAN 

ALI SUNSHINE 

KNOCHOWSKI 

MERCHANDISING MANAGER 

AMOURELLE BERNHEY 

JULIANA STEBEN 

GRAPHIC DESIGNER SARAH LITZ 

RESEARCH DIRECTOR 

DIANE TERWILLIGER 

ASSOCIATE RESEARCH DIRECTOR 

KIM LECONEY 

PUBLICIST REBECCA ZISHOLTZ 

DIRECT RESPONSE 

SENIOR BUSINESS DEVELOPMENT 

CONSUMER MARKETING 

JON MACARTHY 

FINANCE 

DENNY VASKE 

TRISH SCHRODER 

CHRISTIANA BREBNOR 

MEREDITH NATIONAL MEDIA GROUP 

PRESIDENT 

JON WERTHER 

PRESIDENT AND GENERAL MANAGER OF 

MEREDITH MAGAZINES DOUG OLSON 

PRESIDENT OF MEREDITH DIGITAL 

STAN PAVLOVSKY 

PRESIDENT OF CONSUMER PRODUCTS 

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 

BRAND LICENSING ELISE CONTARSY 

CHUCK HOWELL 

SENIOR VICE PRESIDENTS 

CONSUMER REVENUE ANDY WILSON 

DIGITAL SALES MARC ROTHSCHILD 

RESEARCH SOLUTIONS BRITTA CLEVELAND 

DIGITAL VIDEO MELINDA LEE 

CHIEF DIGITAL OFFICER MATT MINOFF 

STEPHEN M. LACY 

TOM HARTY 

PAUL KARPOWICZ 

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. 


“now, slip on my glamorous new gala bolds, 

topped with showstopping shine.” 

gelcouture 

essie introduces 

top coatwith pro-platinum technology 

luxurious wear for up to 14 days 

98% of women agree, it instantly provides 

a fl awless finish and mirror shine.* 

*in a consumer study. 

step 1: 

lust-worthy 

couture color 

step 2: 

impeccable gel-like shine 

patent-pending 

curve-hugging brush 

12 new gala bolds. 

#gelcouture 

#essielove 

explore more 

@ essie.com 

America’s nail 

salon expert. 

Since 1981.

#SNACKINGCHOCOLATE

you rightnow 

GET DIALED IN 

Want help to hone 

your mindfulness? 

Try the Inscape app 

for iOS ($13 a month). 


gt 

A TRUE JUICE 

CLEANSE 

Consider 

($54, fyttbeauty 

.com) your new go-to green 

concoction. Massage it into 

your body from the neck 

down two to three times a 

week to detoxify skin with 

nutritious kale, antioxidantladen 

spinach, antiinflammatory 

cucumber, 

energizing spirulina, 

and exfoliating flaxseed. 

Styling by Renee Flugge/Halley Resources 

Photographs by CLAIRE BENOIST

Want to look younger, longer? 

Take the right steps now. 

New AVEENO ® 

ABSOLUTELY AGELESS Restorative Night 

Cream. Formulated with our exclusive ACTIVE NATURALS ® 

Blackberry Complex, it improves elasticity and firmness for 

healthier, younger-looking skin in just one week. And that’s a 

step in the right direction. 

©J&JCI 2016

Your food puzzle, solved 

LIKE A 

VIRGIN? 

It’s tough to tell if 

your olive oil is truly 

extra-virgin, and that’s 

why watchdog group 

ConsumerLab.com re - 

cently put 10 popular 

brands to the test: to 

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 

and lift 

Lightweight metal cuffs by 

Miansai are designed to 

beautifully handle your drenchiest 

workout and whatever 

else—brunch, work, a night out— 

comes after. The sleek bracelets, 

made of precious metals ranging 

from sterling silver to solid gold, 

really stay put as you plank: The 

semicircle shape fits the curve 

of your forearm and locks into 

place with the turn of a screw or 

click of a bar clasp. Choose 

your favorite—or stack a few! 

From top: Bare Cuff, 

$215; Square Bar 

Cuff, $285; Screw 

Cuff Bracelet, $365; 

Screw Cuff Bracelet, 

$200; Thin Screw 

Cuff Bracelet, 

$195; Square Bar 

Cuff, $395; 

Screw Cuff, $215, 

miansai.com. 

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


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 

REAL CHEESE PEOPLE 

KNOW WHICH SNACK 

LEADS THE 

PROTEIN PACK. 

TM 

2g 6g 6g 7g 

Hummus Eggs Almonds Peanut Butter 

8g 

String Cheese 

Sargento ® String Cheese! 

With 8 grams of protein per serving, 

it beats the competition to keep you 

fueled and satisfied. A formidable ruler 

of snack time indeed. 

See nutrition information for fat and saturated fat content. 

© 2017 Sargento Foods Inc.

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 


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 


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 


©2016 P&G 

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Styling by Alma Melendez/Halley Resources 



©2017 P&G

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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. → 


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 

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Trend Report 

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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. 


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. → 


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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. 


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. 

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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 


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

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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. 


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 


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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. 


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. 

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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. → 


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 


apart, holding 

a weight in each hand 

with arms by sides. 

Rotate palms forward 

and press weights 

overhead. Reverse movement 

to return to start. 


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. 


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 


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. 


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. 


Perform a wall sit for 1 minute. 


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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 

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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. 


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. → 


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.) → 


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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 


Mom Bod 

Scale Down 

Scale Up 

SCALE DOWN 



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. 


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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 


+ 

+

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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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. 


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 


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 


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. → 


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. 


108 JULY/AUGUST 2017 


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How do I not let 

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This strategy always works for 

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But if I haven’t been doing those 

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What’s more 

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Don’t choose one! Paired 

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SHAPE.COM 117

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ody shop Your Shape-Over Plan 

Scale Down 

Scale Up 

SCALE DOWN 



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 

and the 

Movemeant Founda 

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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. 


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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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. 


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.

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Feels Like 

Nothing

And now your 

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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 


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

ELLIE GOULDING 

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Scan for more 

tasty ideas! 

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 

best when you 

make them a day 

in advance. Whip 

up a batch now; 

tomorrow, just 

cook and devour. 

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. 


GRILL IT 

TO 

BELIEVE IT 

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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 


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 . 

GET THE GEAR 

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the stainless steel, Teflonfree 

surface nonstick. Plus, it’s 

oven safe, so you can keep 

your burgers warm after 

TIME-SAVER 

If you’re in the 

pro with the 

H 

e-Cook 

Advantage 

WINNER 

The burgers on 

these pages use 

nutritious whole 

ingredients, making 

them as good 

for you as they 

are crave worthy. 

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), 




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. 



LIMITED INGREDIENTS. 

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© Natural Balance Pet Foods, Inc. FNB001 

· Single-source animal

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 



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.

Rich and creamy, with 33% 

fewer calories per serving than 

the leading ice cream pint. 

Nothing Compares.

2 

No time to mix 

it yourself? 

White Claw 

Hard Seltzer is 

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has a hint of 

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natural lime, 

black cherry, 

or ruby 

grapefruit. 

, 



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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 


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), 



TIP 

Use this same 

coconut-coffee 

mixture to make 

a smoothie bowl. 

Just double the 

toppings—and 

spoon it up. 


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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 


Photographs by CLAIRE BENOIST 


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,” 


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. 


© Procter & Gamble, Inc., 2017 

WHAT DOES LIFE LOOK LIKE 

DURING YOUR PERIOD? 

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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 


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. 



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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 


Lily 

Collins 

BARES 

ALL 

By 

Didi Gluck 

Photographs by 

Adam Franzino 

TIMES, BOTH EMOTIONALLY AND 

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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. 


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.” 


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).


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 


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. 


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). 


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. 


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. 


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. 


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. 


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. 


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. 


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 


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.

y invitation :: tipsntrends, inc :: 323-525-1700 

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 


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Shape_USA_July_August_2017

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