Shape - June 2015 USA

BE BEAUTIFUL. BE IN SHAPE.

LOSE YOUR BELLY FAST Flatter Abs In Just 7 Days!

26 Fresh Beauty & Style Tips

TOTAL BODY TONE-UP! LEAN LEGS FIRM BUTT SLEEK ARMS

Jessica

ALBA Strong, Sexy, Successful p174

MINDBLOWING

SEX One Move Does It

SAVE MONEY, DROP POUNDS!

12 SUPER IDEAS FOR SUPERFOODS June 2015

© 2015 Pandora Jewelry, LLC • All rights reserved • PANDORA.NET

they’re a punch of style. a bold expression of you-ness. talking with your hands without saying a word. what will you say today? share the #artofyou and explore at pandora.net shown: stackable artistry in .925 sterling silver and hand-set pavé.

YOU DRINK MORE WATER WHEN IT’S

EXCITING

PROVEN TO HELP YOU DRINK 3 MORE GLASSES OF WATER A DAY* We all know we should be drinking more water, but plain water can get boring. With SodaStream, you can transform ordinary water into delicious sparkling water and flavored sparkling water in seconds; making hydration fun and effortless. Now that’s exciting!

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*Based on Toluna online survey of 3,680 US adults nationally Nov 2-8, 2014.

WATER MADE EXCITING

June 2015

174

Jessica Alba rocks the sexiest sporty suits and talks beach-body secrets.

Photograph by James Macari

AMOREPACIFIC Cushion Compact SPF 50+ (above) Safeguard on the go with this complexion-perfecting tint. SUPERGOOP! Defense Refresh SPF 50 Set makeup, control shine, and shield skin in one step. ALGENIST Sublime Defense Blurring Anti-Aging SPF 30 Address existing signs of aging, while blurring imperfections and protecting skin. DR. DENNIS GROSS Dark Spot Defense SPF 50 Target dryness and hyperpigmentation, plus defend against free radicals. #HOUSEOFSUNSCREEN

SEPHORA’S GOT YOU COVERED. Greasy? Sticky? Chalky? Discover sunscreen that outshines standard protection. Visit us today to try on our innovative, feel-good formulas, and find the one you’ll love to apply—and reapply. Every day.

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CONTENTS Workouts 71/Fall in Love With Your Workout 74/Summer Shape-Up: Tone All Over 82/Pump Up Your Run 88/Ask Jac 90/Go Outside and Ride! 100/Get Fit News 190/Total-Body Tone-Up: Lean Legs, Firm Butt, Sleek Arms* Food & Nutrition 109/Smoothie Bowls 116/New & Easy: Kebabs 120/Fresh & Fast: Blackberries 122/Eat Right News 130/Save Money, Drop Pounds! 12 Super Ideas for Superfoods* 184/Salads You Can’t Stop Eating Weight Loss 112/Calorie Countdown: Popcorn 114/Creamy, Dreamy Desserts 126/Weight Loss 152/Journey After the Journey 154/I Did It! 182/Lose Your Belly Fast: Flatter Abs in Just 7 Days!*

*Cover stories Photograph by Nicola Majocchi

©2015 P&G

“I’LLNEVER LOOKBACK IWILLJUST LOOK YOUNGER” Now with more vitamins than the leading prestige moisturizer.

New Olay Total Effects 7-in-One, from the world’s #1. In just 4 weeks, skin looks up to 10 years younger.

Your best beautiful begins at Olay.com *Based on mass-market facial moisturizer and cleanser dollar sales for the past 12 months.

*Cover stories Beauty 39/26 Fresh Beauty & Style Tips Start Here!* 42/Beauty Guru: Lona Vigi 44/Express Beauty: Clear Skin Now 47/Look Great News 48/Summery Eyes 50/Insider: Cheryl Overshares 52/Bring the Heat! These New Products Perform Even Better When It’s Hot

CONTENTS Motivation & Inspiration 12/Trending Now on .Com 14/Letter From the Editor 21/You Right Now 139/Build a Better Mood 144/Mind-Blowing Sex: One Move Does It* 146/Mind Flips for Success 160/Active Adventures 165/Live Healthy News 174/Jessica Alba: Strong, Sexy, Successful* 204/Movers & Shapers: Natalie Morales

Style 58/Workout Wear: A Week of Fitness Fashion 62/Style Playbook: You in Sleek, Chic Shorts 66/Shape Your Style: Karlie Kloss

ON OUR COVER Photograph by James Macari. Styling by Audrey Slater. Hair by Renato Campora/ The Wall Group for Wella Professionals. Makeup by Lauren Andersen/The Wall Group for Avon. Manicure by Ashlie Johnson/The Wall Group for Chanel Le Vernis. Set styling by Lena Kuffner/The Wall Group. On Jessica: PilyQ bikini (top and bottom, $84 each; everythingbutwater.com). Rebecca Taylor cardigan ($295, rebeccataylor.com). Zoë Chicco necklace ($605, zoechicco.com). Anzie ring ($1,650, anzie.com). Alba’s own earrings. Makeup: To get Jessica Alba’s gorgeous cover look, try these products from Estée Lauder (all available at esteelauder.com): Double Wear Brush-On Glow BB Highlighter ($29). Pure Color Envy Shine Sculpting Shine Lipstick in Surreal Sun ($30). Sumptuous Two-Tone Eye-Opening Mascara ($32). Double Wear Stay-in-Place Brow Lift Duo ($27). Pure Color All-Over Illuminator ($30).

Top: Photograph by Linda Pugliese

GRADUALLY GLOW OR NOW INSTANTLY TAN Capture your best, most natural-looking color simply by moisturizing. Use Daily Moisturizer for a gradual, subtle glow, or for an instant, deeper tan, try NEW Instant Sun tanning mousse. TM

© 2015 Kao USA Inc.

Trending now on... Double the fitspo! Go to both of our motivation destinations, shape.com and fitnessmagazine.com, for the total scoop—tips, workouts, meals, and other exclusive how-tos that help you love healthy living. For even more buzz, follow us on Twitter, Facebook, Pinterest, and Instagram @Shape_Magazine and @FitnessMagazine. SHOP IT: THE CUTEST SWIMSUITS After one look at our roundup of eye-popping swimwear that you can actually move in (page 174—feel free to peek), we know you’ll want to go on an even bigger buying binge. Gotcha covered: Find our picks for practically every summer sport—bodyboarding, beach volleyball, SUP, whatever— at shape.com/swimsuits.

DISCOVER IT: TOP BEACH TOWNS You need some R, R & R (rest, relaxation and revitalization), so we’ve vetted hundreds of U.S. beaches to bring you the healthiest, most fitness-friendly oases. Find the tastiest organic foods, the perfect sand for barefoot running, and more at shape.com/ bestbeaches.

and on... magazine.com Time to play your get-out-of-gym card. Share a pic of yourself doing your favorite outdoor workout and use the hashtag #TakeItOutside on Instagram and Twitter to see your shot on fitnessmagazine.com/outside.

NAIL IT: ACE THE BASICS Nike master trainer Traci Copeland demonstrates how to perfect nine commonly messed-up moves (we’re talking about things you do all the time, like squats and lunges) in a new Fitness video series. Go to fitness magazine.com/form to master the exercises that every fit woman should have in her workout arsenal.

12 JUNE 2015 SHAPE.COM

Scan to see more! Download our app, Love My SHAPE (free, itunes.com and play.google.com), then look for the phone symbol at the bottom of select pages. Scan the page to unlock bonus content and info on upcoming Shape events and promotions.

Top: Photograph by MCG/trunkarchive.com. Bottom: Photograph by Shutterstock

POST IT: YOUR SWEATY SUMMERTIME FUN

THE TAKEAWAY

Let’s get motivated!

A FEW OF JUNE’S MOTIVATIONAL HOT SPOTS: THE SCIENCE BEHIND LOSING BELLY FAT, PAGE 182; OUR NEW “YOU RIGHT NOW” SECTION, STARTING ON PAGE 21 (CHOCK FULL OF SMART, USEFUL, AND, YES, MOTIVATING TIPS); AND COVER GIRL JESSICA ALBA’S STRONG, GORGEOUS PHYSIQUE, PAGE 174.

I WANT TO HEAR FROM YOU! Email me at askelizabeth@ shape.com with thoughts, questions, and feedback. Also, follow me on Instagram @EGAEDITOR.

14 JUNE 2015 SHAPE.COM

Elizabeth Goodman Artis, Editor in Chief

Goodman Artis photograph by Ondrea Barbe. Hair by Natasha Liebel for ABTP.com. Makeup by Rachel Wood for ABTP.com. Manicure by Rachel Shim for ABTP.com

IF I WERE TO characterize motivation as an equation, it would be something like this: motivation+ success +confidence = more motivation. So, in reality, it’s a kind of loop. Which makes sense, because motivation is the lifeblood of any achievement. Problem is, it’s sometimes in short supply. Or it comes in fits and starts and is often reliant on external or internal influences. In my case, the magic formula is essentially eight hours of restful sleep +the right balance of hormonal peace+ just enough caffeine. Throw in a sunny, 70-degree day and there’s no stopping me— workouts, workload, you name it. Then the caffeine wears off and even an easy yoga class seems daunting. Or I read a frustrating email and get off track. In other words, real, everyday life steps in and throws a wet blanket over my motivational high. Because for me, motivation is truly a coming together of variables, and when those don’t line up, I need to find other ways—deadlines, scheduling workouts like important meetings— to help me reach my goals. As Shape readers, you probably know what drives you, but you also know that sometimes you just need that bit of extra support when the caffeine wears off, so to speak. That’s what we’re here for. We invest a lot of time and brainpower thinking of ways to keep you inspired. We want to be the safety net when your personal power-up mechanisms aren’t operating at full capacity. Think of us as the unwavering piece of the get-stuff-done puzzle. I’m pretty sure that with this issue in hand, you’ll be unstoppable, too.

Naturally Beautiful Results

Keep your attitude positive and your skin positively radiant. ®

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aveeno.com *brown spot improvement applicable to the daily moisturizer © Johnson & Johnson Consumer Companies, Inc. 2015

Incorporating Fitness Magazine

EDITOR IN CHIEF

ELIZABETH GOODMAN ARTIS CREATIVE DIRECTOR

JOSEPH HEROUN EXECUTIVE EDITOR

ISABEL BURTON MANAGING EDITOR

KATHY GREEN DEPUTY EDITOR PAM O’BRIEN DEPUTY EDITOR MARY ANDERSON EXECUTIVE BEAUTY DIRECTOR CHERYL KRAMER KAYE EXECUTIVE FASHION DIRECTOR AUDREY SLATER FITNESS DIRECTOR JACLYN EMERICK ENTERTAINMENT DIRECTOR CLAIRE CONNORS BEAUTY DIRECTOR KATE SANDOVAL BOX FASHION EDITOR JULIA MALACOFF ASSISTANT BEAUTY EDITOR KELSEY CASTAÑON FASHION ASSISTANT KATIE MAGUIRE

HEALTH EDITOR MIREL KETCHIFF NUTRITION EDITOR MARNIE SOMAN SCHWARTZ ASSOCIATE EDITOR SARA ANGLE EDITORIAL ASSISTANTS HANNAH DOYLE, CARLY GRAF, BROOKE SCHULDT

PHOTO DIRECTOR TONI ANN LOGGIA EDITORIAL PRODUCTION DIRECTOR IAN HAWKES PHOTO/BOOKINGS EDITOR DAVID BARATTA DESIGNERS ANDREA LEGGE, LISA STEM ART PRODUCTION DESIGNER TRIONA MOYNIHAN

COPY CHIEF STEVE LEVINE RESEARCH EDITOR GARY NEGBAUR

SHAPE.COM AND FITNESSMAGAZINE.COM VICE PRESIDENT, BRAND DEVELOPMENT BETTY S. WONG DIGITAL DIRECTOR AMANDA WOLFE DEPUTY EDITOR ASHLEY MATEO SENIOR EDITOR KIERA AARON SENIOR PRODUCER MELISSA KATZ NEWS EDITOR RACHAEL SCHULTZ PRODUCER BIANCA MENDEZ

QUALITY TECHNICAL DIRECTOR DAVID WOLVEK COLOR QUALITY ANALYST PAMELA POWERS PREPRESS DESKTOP SPECIALIST GREG FAIRHOLM SENIOR PRODUCTION MANAGER BRIAN MURRAY ADVERTISING OPERATIONS DIRECTOR JAN SIME AD TRAFFIC SUPERVISOR KYLE DIRKS ASSOCIATE ADVERTISING OPERATIONS MANAGER APRIL GROSS

PRESIDENT, WOMEN’S LIFESTYLE GROUP

THOMAS WITSCHI

Photograph by Shutterstock

PUBLISHER

TIMOTHY R. O’CONNOR ASSOCIATE PUBLISHER, SALES

ERIC SCHWARZKOPF EASTERN ADVERTISING DIRECTOR SABRINA PLITT EXECUTIVE ACCOUNT DIRECTORS ROBYN BARRON, NICOLE LEVY, NATALIE MATTERA, ELAINE MEHLER NATIONAL TRAVEL DIRECTOR JODIE SCHAFER

ASSOCIATE PUBLISHER, MARKETING

JOHN BALEN DIRECT RESPONSE DIRECT MEDIA ADVERTISING DIRECTOR GRACE CHUNG-MUI SENIOR BUSINESS DEVELOPMENT MANAGER DIRECT RESPONSE LISA AYALA

ADVERTISING BUSINESS MANAGER STEPHANIE RABBANI EXECUTIVE ASSISTANT TO THE PUBLISHER EMMA VOLK SALES ASSISTANT MARISSA ARMENTI

INTEGRATED MARKETING & PROMOTIONS EXECUTIVE DIRECTOR, INTEGRATED MARKETING KRISTINE SCICHILONE MARKETING DIRECTOR EMILY ROGOVIN

CHICAGO OFFICE MIDWEST ADVERTISING DIRECTORS AMY MONROE, SARA SWIATKOWSKI SALES ASSISTANT BRIDGET HAYES

CREATIVE DIRECTOR ROBERT NOLAN SPECIAL PROJECTS DIRECTOR CHERYL MARKER ASSOCIATE MERCHANDISING DIRECTOR ALI SUNSHINE MARKETING MANAGER MARY KATE LYNCH

DETROIT OFFICE ACCOUNT MANAGER KAREN BARNHART SALES ASSISTANT KIM KITCHEN

LOS ANGELES OFFICE SOUTHWEST DIRECTOR JILL EPSTEIN

MERCHANDISING MANAGER BRIANA LAPADULA ASSOCIATE MARKETING MANAGER JULIANA STEBEN RESEARCH DIRECTOR DIANE TERWILLIGER ASSOCIATE RESEARCH DIRECTOR KIM LECONEY PUBLICIST LIV REN

SALES ASSISTANT HEATHER ZARON

SAN FRANCISCO OFFICE NORTHWEST DIRECTOR AMY MACAULEY SALES ASSISTANT MICHELLE KWAN

TEXAS OFFICE TEXAS/SOUTHEAST DIRECTOR NUALA BERRELLS

CONSUMER MARKETING SENIOR CONSUMER MARKETING DIRECTOR JON MACARTHY NEWSSTAND BRAND MANAGER TAMMY CLINE FINANCE BUSINESS DIRECTOR RON CLINGMAN BUSINESS MANAGER TRISH SCHRODER EDITORIAL BUSINESS COORDINATOR CHRISTIANA BREBNOR

MEREDITH NATIONAL MEDIA GROUP PRESIDENT EXECUTIVE VICE PRESIDENTS PRESIDENT, MEDIA SALES RICHARD PORTER PRESIDENT, PARENTS NETWORK CAREY WITMER PRESIDENT, WOMEN’S LIFESTYLE THOMAS WITSCHI PRESIDENT, MEREDITH DIGITAL JON WERTHER MEREDITH HOME GROUP JAMES CARR CREATIVE CONTENT LEADER GAYLE GOODSON BUTLER CHIEF MARKETING OFFICER NANCY WEBER CHIEF REVENUE OFFICER MICHAEL BROWNSTEIN GENERAL MANAGER DOUG OLSON

TOM HARTY VICE PRESIDENTS BUSINESS PLANNING AND ANALYSIS ROB SILVERSTONE CONSUMER MARKETING JANET DONNELLY CONTENT LICENSING LARRY SOMMERS CORPORATE MARKETING STEPHANIE CONNOLLY CORPORATE SALES BRIAN KIGHTLINGER DIGITAL VIDEO LAURA ROWLEY DIRECT MEDIA PATTI FOLLO BRAND LICENSING ELISE CONTARSY COMMUNICATIONS PATRICK TAYLOR HUMAN RESOURCES DINA NATHANSON

SENIOR VICE PRESIDENTS CHIEF DIGITAL OFFICER ANDY WILSON

STRATEGIC SOURCING, NEWSSTAND, PRODUCTION CHUCK HOWELL

DIGITAL SALES MARC ROTHSCHILD INNOVATION OFFICER CAROLYN BEKKEDAHL RESEARCH SOLUTIONS BRITTA CLEVELAND

CHAIRMAN AND CHIEF EXECUTIVE OFFICER STEPHEN M. LACY PRESIDENT, MEREDITH LOCAL MEDIA GROUP PAUL KARPOWICZ VICE CHAIRMAN MELL MEREDITH FRAZIER IN MEMORIAM E. T. MEREDITH III ( 1933–2003 )

Shape, Issue No. 9. Copyright © 2015 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.

Photograph by Shutterstock

FOR SUBSCRIPTION SERVICE OR INFORMATION: Go to shape.com and click on Contact Us; write to us at Shape, P.O. Box 37508, Boone, IA 50037-0508; or email us at [email protected]. Reprint inquiries: [email protected].

THE COLOR YOU CRAVETHE PROTECTION YOU NEED® With native Australian Kakadu Plum Extract – Rich in Vitamin C and antioxidants

Saving People ... that’s before the bikini. GEICO has been serving up great car insurance and (!2;!9ধ$$<9;31'89'8=-$'(38138';,!2@'!89W';! quote and see how much you could save today.

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You right

now

Sea

and be serene

Photograph by MCG/Trunkarchive.com

proactive about achieving your blue mind. Unplug from your iPhone and you may start to melt your tension in as little as 30 minutes, additional data suggests. Also, watch and listen to the waves, says study author Sabine Pahl, Ph.D., an associate professor of psychology at Plymouth University in the U.K. “People are captivated by moving water, which helps you wind down, restoring mental energy.” SHAPE.COM JUNE 2015 21

A WORK OF ART: The Givenchy score of the decade. Get it before it’s gone. Givenchy Limited Edition 10 Year Anniversary Le Rouge Lipstick ($36, barneys.com).

Put us down for the in-demand Givenchy Limited Edition 10 Year Anniversary Le Rouge Lipstick. An instant collector’s item, this lipstick pairs the brand’s best-selling (and universally with a to-die-for

seen reapplyi 22 JUNE 2015 SHAPE.COM

FOOLPROOF TOOLS NEWS TO US: The standard makeup brushes we’ve all used for years are actually designed for pros to use on other people’s faces. When you do your own makeup, you need tools with curved necks for easier angling and elongated handles for better grip and control—which is exactly how Artis designed its new ergonomic line, Fluenta. These brushes also have thousands of densely packed superfine fibers that simultaneously apply and blend, making the smoky eye, sculpted cheek, or precise lip simple to accomplish. We feel prettier already! ($25 to $400, neimanmarcus.com)

POSH POLISH

upbeat mani

Lip photograph by Graeme Montgomery/Trunk Archive. Stills by Claire Benoist. Styling by Sarah Guido- Laasko/Halley Resources

worth the waiting list

STRAP HAPPY The latest crop of sports bras are so cool and graphic, you’re not going to want to put on a shirt. These stylish numbers are all about giving strap design a fresh twist to spotlight toned shoulders and sculpted delts. Take this Reebok Cardio Addict sports bra for a spin in barre class, then dress it up with an open-back tee to do errands. Find more styles that give new meaning to high impact at shape.com/sexysportsbras. ($45, reebok.com)

The

THING in

EAR

bling

now WALKING ON SUNSHINE You may not be able to lose your shoes all summer, but in these barely there Vivobarefoot Evo Pure sneakers, you can feel as if you have. The popsicle-colored ombré runners are minimalist but supportive enough for doing long-distance on level ground or a sandy beach—or just make them your goanywhere kicks. ($110, vivobarefoot.com)

STASH AND DASH A superslim flexible sole lets you fold up these sneaks and tuck them into any bag.

24 JUNE 2015 SHAPE.COM

Model photograph by Chris Fanning. Hair and makeup by Natasha Liebel/ABTP.com. Headphone and sneaker photographs by Jonathon Kambouris. Sneaker styling by Elizabeth Osborne/Halley Photo Credits Resources TK Here

NEXT

There are summits we have not reached. Expanses left to explore. And discoveries to make within ourselves. We must go and go now. Because we have only one chance to live this day better than we did our last. Get the guide at Colorado.com

STEAL THIS MANTRA

“If you can’t stop thinking about it, don’t stop working for it.” —Julia K. Stephens, a yoga instructor for Pure Yoga in New York City via Instagram @jksyoga

right now

VALID FEAR: You’ll ding your shins on the edge of that 20-inch-high plyo box as you try to hop atop it. You can get over this hurdle by coming at it from a different angle—literally. “Stand facing the corner of the box so your legs have more clearance on either side than they would facing the straight edge,” says Michael Bultman, a coach at CrossFit NYC The Black Box. Build your confidence by sticking some landings and stepping down, then do those box jumps head on. A DIY circuit to try: Do 5 push-ups, 10 box jumps, and 15 squats, and repeat for as many rounds as possible in 10 minutes.

318

NUMBER OF CALORIES YOU’LL TORCH IN A HALF HOUR DEVOTED TO CATCHING AIR, A.K.A. DOING PLYO MOVES LIKE JUMPING ROPE OR BOX JUMPS. THAT’S MORE THAN SWIMMING, AEROBICS, OR BOXING. 26 JUNE 2015 SHAPE.COM

Mat photograph by Claire Benoist. Styling by Sarah Laakso/Halley Resources. Box jump photograph by Chris Fanning. Hair by Casey Geren/ABTP.com; makeup by Jessi Butterfield/Exclusive Artists Management for Dior. Fabletics crop top; Human Performance Engineering leggings; Nike sneakers

Master the box jump

marmot.com

33%

HOW MUCH MORE POTASSIUM A PLANTAIN PACKS THAN A BANANA. COOK UP A PLANTAIN AFTER A WORKOUT— CAN’T EAT ’EM RAW!—TO REPLENISH WHAT YOU’VE LOST OF THE MINERAL THROUGH SWEAT.

nutrition right now

“I jazz up black beans and brown rice with shelled edamame and sliced avocado, then pop it into a container to tote in my gym bag. That way, I have a good mix of protein, carbs, and healthy fats to eat after I shower. I’m always on the go, so carrying an easy, quick bite is a must.”

RED IS THE NEW GREEN (TEA)

—Natalie Uhling, a master trainer for the fitness video service Radius and an Under Armour elite athlete

28 JUNE 2015 SHAPE.COM

IF IT’S BEEN a while—or never— now’s the time to give your diet a tropical punch. These Caribbean nutritional powerhouses (they’re high in fiber, vitamins A and C, and potassium) bring a fun new flavor to your summer dessert or side. Prepare them to justright goodness with this technique from chef Adam Schop of Miss Lily’s, a Jamaican restaurant in New York City: Take an overripe plantain with the skin on (dark yellow with brown streaks), poke two holes in it with a toothpick, and bake in the oven at 325° until the skin is black (about 25 to 35 minutes). Peel and sprinkle with salt if you’re going savory, or chocolate sauce if you’re feeling sweet. D SCAN THE PAGE.

Plantain and beverage photographs by Travis Rathbone. Food styling by Matt Vohr/Halley Resources; prop styling by Sarah Guido-Laakso/Halley Resources

NATALIE UHLING, WHAT’S YOUR FAVE POSTWORKOUT ENERGY FOOD?

When was the last time you ate a plantain?

Naturally Beautiful Results

Sheer bliss. Moisture with a feather-light touch. ®

Introducing New AVEENO Sheer Hydration. The exclusive ACTIVE NATURALS Oat formula goes on feather-light. Absorbs in seconds. Keeps skin soft and healthy-looking. Sometimes, less is more. ®

aveeno.com © Johnson & Johnson Consumer Companies, Inc. 2015

SEX makes you smarter

Studies show that getting busy pumps up the number of your brain’s neurons. What’s more, older adults who view sex as important score higher on cognitive tests, new research revealed, so sex on the brain is good.

love right

now

“Remember when we . . .?”

Ask him THE SECRET TO ESS ERM HreAforPyoPurIN LONG-T ationrel ve actions do mo

with your

r anything: putting uphroom . . . ). THANK him (fo you monopolize the bat parents, letting

y. GRAB his butt spontaneousl ote GIVE him control of the rem

for one night. y home.

r wa BUY him a doughnut on you g just his shirt. GREET him at the door wearin n though OFFER to walk the dog eve

30 JUNE 2015 SHAPE.COM

it’s his turn.

THAT LITTLE CUE can be like strength training for your marriage. A study in the Journal of Social and Personal Relationships found that if partners reminisce about happy experiences they’ve shared, they’re more likely to have a stronger union. “Making a point to relive good memories brings you closer to your significant other in the moment and prompts you to pay more attention to the times you feel loved and cared for going forward,” researcher Jessica Borelli, Ph.D., says. Ask your guy this question once a week, giving the two of you a shot of high-intensity bonding every seven days.

From top: Photograph by Shutterstock. Photograph by Gallery Stock

, Small, positi , says Karl Pillemer, Ph.D. ship than grand gestures Loving, who has spent ns for the author of 30 Lesso ges at makes lasting marria wh ing rch ea res es decad off y pa l wil t tha mini moves successful. Here, some reciprocate. Trust us. to y gu ur yo e pir ins and

THIS

CHECK OUT CARMEN’S FILM AT THEISOPURECOMPANY.COM/BEHINDTHEMUSCLE AVAIL ABLE AT GNC, V ITAMIN SHOPPE

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health right

CAN’T BEAT THIS

AS YOU WORK to keep your heart at its peak pumpitude, here’s one thing you can skip in that pursuit: fish oil pills. Though they’ve long been thought to boost heart health, thanks to the omega-3 fatty acids they contain, a recent review of 24 studies burst that bubble. You’re better off exercising regularly, keeping your weight in check, and staying away from cigarettes—all tactics proven to cut your risk of cardiovascular disease, says lead study author Andrew Grey, Ph.D., an associate professor of medicine at the University of Auckland in New Zealand. At least that’s not too hard to swallow.

32 JUNE 2015 SHAPE.COM

now

Three better ways to keep your pipes clear

“I’m excited!” (Your new fighting words)

This phrase will get you through a grueling day. Repeat it three times when you’re facing a scary-long to-do list and you’ll feel as if you have more time to accomplish the tasks, findings in the Journal of Marketing Research suggest. Juggling multiple goals can stress you out, which in turn makes you feel rushed, even if you actually have more than enough hours to get everything done, explains lead researcher Jordan Etkin, Ph.D. Reframing your anxiety as enthusiasm can lift that time-crunched panic and therefore motivate you to dive in.

Top: Photograph by Rocco Bizzarri/Thelicensingproject.com. Center: Photograph by Jonathon Kambouris. Prop styling by Lauren Shields/Halley Resources

These days, you’re going to need them in the mornings as well as the afternoons. “The most crucial times to wear sunglasses are between 8:00 a.m. and 10:00 a.m. and between 2:00 p.m. and 4:00 p.m.,” notes optometrist Justin Bazan, a medical adviser to the Vision Council. That’s because the sun is closer to the horizon then and therefore shining its damaging UV radiation directly into your eyes. Block those rays with a pair of tinted protective lenses.

With ordinary sunglasses, you’re missing a lot.

Experience Xperio UV™. Experience the difference.

• Eliminate 100% of blinding reflective glare

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Ask your Eyecare Professional for Xperio UV lenses. To learn more, go to XperioUV.com. Glare simulated. ©2015 Essilor of America, Inc. All Rights Reserved. Essilor, E-SPF, the 50+ E-SPF design and Xperio UV are trademarks of Essilor International. *E-SPF® is a global index rating the overall UV protection of a lens. E-SPF® was developed by Essilor International and endorsed by 3rd party experts. A lens rating of E-SPF® 50 means that an eye protected by the lens will receive 50 times less UV exposure than an unprotected eye.

New Banana Boat® SunComfort TM sunscreen allows sand to easily brush off your skin, moisturizes to relieve dryness, and provides sun protection. We’ve got you covered.

brushes off

moisturizes

Your Beauty

Get sexy, don’tcare hair

The look is loose, tousled waves that just kind of happened, giving you an unfussy, bombshell effect. In truth, it takes a few (totally worthwhile) steps. By Kelsey Castañon

 continued

SHAPE.COM JUNE 2015 39

look great 1 Work it wet. To build in some tousle, set your hair postshower. First, work a large dollop of mousse—we like the flexible feel of Catwalk by TIGI Lightweight Mousse (shown below)—into your damp roots to give a subtle lift. Then, fully saturate your strands with a sea salt spray. Our pick: John Frieda Beach Blonde Sea Waves Sea Salt Spray (below). “The salt temporarily dries out hair, giving it that messy, undone effect,” says Ryan Trygstad, a hairstylist for Sally Hershberger Salon in New York City. Next, divide your hair into one-inch sections and loosely twist. If you have natural waves, use your fingers to

/

P L AY BO O K

scrunch in another drop of mousse, then head outside to let your hair air-dry. “The sun and heat will bake the wave pattern into place,” he explains. “If your hair is pin straight, go ahead and pop a diffuser onto your blowdryer to bring out even the littlest bit of texture.”

2 Ditch the brush and use your fingers. Once your hair is dry, flip your head upside down and gently rake your fingers through strands to separate the twirled pieces. You can stop here, or take it a step further with a hot tool. To add just a little movement, quickly curl your ends with a 11⁄2-inch curling iron, or

One tool to avoid at any stage: a hairbrush. “You don’t want to break up the texture so much that it gets fluffy,” Trygstad says. grab a few random sections (including any that look too straight) and, using a oneinch straightener like the Remington T Studio Protect Flat Iron (below), set them into S-shaped waves: Starting near your roots, clamp the iron down and quickly flick

the ROSTER

Your wave makers Catwalk by TIGI Lightweight Mousse ($18, catwalkbytigi.com) John Frieda Beach Blonde Sea Waves Sea Salt Spray ($10, drugstores)

Remington T Studio Protect Flat Iron ($80, target.com) Phyto PhytoPlage Sublime After Sun Hair & Body Oil ($40, sephora.com)

3 Finish with a spritz. No matter how undone the style is, you still want it to look healthy and shiny. “I always use a lightweight oil or spray because it reflects light off the hair and gives it that extra bounce and liveliness,” Trygstad says. Plus, it helps tame flyaways, so hair will look mussed up but never frizzy. Try Phyto PhytoPlage Sublime After Sun Hair & Body Oil (at left); you’ll not only get UV filters to protect your strands from the scorching sun but also a big hit of luminosity.

A QUICK WORD *ABOUT YOUR CUT You can pull off this effortless undone style with any hair length, as long as it has a little movement. But if you really want to create a shaggier effect, layers help. Ask your stylist for razor-cut sections, mostly at the crown of your head. “That will trim excess weight that may be weighing down your hair,” Trygstad says, “allowing it to swing and look carefree.”

40 JUNE 2015 SHAPE.COM

Previous page: photograph by Claire Benoist. Styling by Sarah Guido-Laakso/Halley Resources

Fekkai Après Soleil Crème ($20, fekkai.com)

your wrist upward (toward the ceiling). Unclamp the iron, then move it to the next inch of hair and twist the tool downward. Continue this swift up-and-down movement until you reach your ends. Then, squirt a dime-size amount of hydrating styling cream— a good one is Fekkai Après Soleil Crème (below)—in your palms and work it into your hair. “This roughs up the texture,” Trygstad says. “Tug on the waves to loosen the curl, and rub the hair between your fingers to make it look even more imperfect.”

5 questions

for hairstylist Lona Vigi Vigi clients like Cameron Diaz and Drew Barrymore. Here, the Nexxus New York Salon Care celebrity stylist offers hair fixes, energy boosters, and more. By Krista Bennett DeMaio Stars fall in love with you. What’s your secret? Cameron always thanks me for protecting her hair. I send clients home with treatments, keep hot tools on the lowest setting, and often do no-heat styles, like a braid.

42 JUNE 2015 SHAPE.COM

.com).

cools, I pull it over my head to one side and secure it with clips that don’t leave dents. After a few minutes, I flip it to the other side. This trick gives my hair smoothness as well as a little bend. What hair mistake just kills you? Flatironing so much that you’ve sucked the life out of your hair. If you heat-

Top: Photograph by Michal Dabal

Your gig calls for 12-plus hours of standing and chatting. How on earth do you have all that energy? I don’t sit still. If I feel tired, I will jump around for two minutes, drink a green juice, or eat nuts. For me, energy

creates energy. I work out

IN LONA’S KIT Nexxus New York Oil Infinite Nourishing Hair Oil ($18, drugstores). Harry Josh Pro Tools Dryer 2000 ($300, dermstore .com). Lady

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E X P R E S S B E AU T Y

Clear skin now

WHEN TO GO PRO

These miracle products act fast to treat, conceal, and heal your blemishes. By Kelsey Castañon TIME

TIME

TIME

1

15 30 TIME

SECONDS

Clean deeper

Cover up without clogging

Add water to a dime-size pile of Murad Transforming Powder ($30, murad.com) to create an exfoliating cleanser. The sudsy scrub dissolves grime and sloughs poreclogging dead surface cells without irritating breakout-prone skin. Swap it in for your regular cleanser a few times each week.

Regular concealers can gunk up pores, locking you into a vicious cycle: Hide the pimple you have now, spur another breakout later. But the Yes to Tomatoes Concealer Stick ($10, yestocarrots .com) unclogs as it conceals, thanks to salicylic acid. Plus, it’s packed with antioxidants like lycopene and bisabolol to calm any inflammation.

MINUTE

TIME

45 SECONDS

Skipping a shower after a hard-hitting workout is a recipe for bacne, buttne, and chestne. For those times when you’re too crunched to hose off, use Neutrogena Body Clear Body Spray ($9, drugstores), a no-rinse treatment. It works from any angle, even when it’s upside down.

44 JUNE 2015 SHAPE.COM

Wipe off postworkout Philosophy Clear Days Ahead treatment pads ($40 for 60 pads, philosophy.com) are presoaked in three hydroxy acids—poreclearing salicylic, exfoliating glycolic, and brightening mandelic—so you get many freshface benefits in one easy swipe.

MINUTES

Kill bacteria Your cell phone, pillowcase, and makeup brushes are breeding grounds for bacteria, which can cling to your face and cause breakouts. The Tanda Zap device ($37, walmart.com) uses the same blue LED light found in a derm’s office to kill that P. acnes bacteria. Aim it at your blemish for two minutes three times a day; the splotch should shrink in 24 hours.

TIME

10 SECONDS

Retouch on the go We love a good pimple-clearing sulfur treatment, but its typical pink tint limits its use to nighttime. That tone is neutralized in Alba Botanica Fast Fix for a Pimple Treatment ($6, albabotanica .com), so the sulfur blends into skin and also blurs the affected area for the perfect daytime touch-up.

TIME

30 SECONDS

Treat while you sleep Before bed, dab AcneFree Drying Lotion ($6, drugstores) onto your pimple. The solution contains salicylic acid (to dry out the spot) and calamine (to soothe your skin) for a one-two overnight punch.

SCAN TO SHARE YOUR STORY! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE.

Photograph by Claire Benoist. Prop Styling by Sarah Guido-Laakso/Halley Resources

Spray away body acne

SECONDS

6

Big event? Mountainsize zit? Your derm can inject your pimple with cortisone to ease redness and clear it up by the next day, says Mona Gohara, M.D., of Danbury, Connecticut.

#1 PRESCRIBED

RETINOID-FREE BRANDED ACNE PRODUCT¹

ACZONE® (dapsone) Gel, 5% is a prescription medicine used on your skin (topical) to treat acne in people 12 years and older.2 Important Safety Information Do not use ACZONE® Gel if you are allergic to any of the ingredients in ACZONE® Gel or if you are younger than 12 years of age. Tell your doctor about all of your medical conditions, including if you have glucose-6-phosphate dehydrogenase deficiency (G6PD) which may put you at a greater risk for developing a low red blood cell count. If you experience signs and symptoms such as back pain, breathlessness, tiredness/weakness with daily activities, dark-brown urine, high fever, and yellow or pale skin, stop use and call your doctor immediately. The most common side effects of ACZONE® Gel are dryness, redness, oiliness, and peeling of the skin being treated. Talk to your doctor about any medications you’re using including topical benzoyl peroxide (BPO). Use of BPO with ACZONE® Gel may cause your skin to temporarily turn yellow or orange at the site of application. You are encouraged to report negative side effects of prescription drugs to the FDA. Visit www.fda.gov/medwatch or call 1-800-FDA-1088. Please see Brief Summary of full Prescribing Information on adjacent page. Before

After 12 Weeks

PRESCRIPTION TREATMENT.

PROVEN RESULTS. aczone.com Individual results may vary.

Studied in males and females 12 and older. Illustration of clearing References: 1. IMS Health, Inc. Vector One : National (VONA). Plymouth Meeting, PA: IMS Health, Inc.; Total prescriptions filled for non-retinoid acne treatments between February 2014–January 2015. 2. ACZONE® Prescribing Information. ®

©2015 Allergan, Inc. ® marks owned by Allergan, Inc. APC34MO15

With most commercial prescription plans* you could pay no more than $10. Get your coupon and learn more at aczone.com. *Limitations apply. Not valid for federal or state healthcare programs (eg, Medicare, Medicaid).

FDA-Approved Patient Labeling ACZONE® (dapsone) Gel 5% Read this important information before you start using ACZONE®$.]ǀQ *HODQGHDFKWLPH\RXUHILOO\RXUSUHVFULSWLRQ7KHUHPD\EHQHZLQIRUPDWLRQ WKDW\RXQHHGWRNQRZ7KLVVXPPDU\LVQRWPHDQWWRWDNHWKHSODFHRI\RXUGRFWRU¶VDGYLFH,I\RXKDYHDQ\TXHVWLRQVRUZDQWPRUHLQIRUPDWLRQDERXW ACZONE®*HODVN\RXUGRFWRURUSKDUPDFLVW What is ACZONE® Gel? ACZONE®*HOLVDSUHVFULSWLRQPHGLFLQHXVHGRQ\RXUVNLQWRSLFDO WRWUHDWDFQHLQSHRSOH\HDUVDQGROGHU ACZONE®*HOKDVQRWEHHQVWXGLHGLQFKLOGUHQXQGHU\HDUVRIDJH Who should not use ACZONE® Gel? Do not use ACZONE®*HOLI\RXDUHDOOHUJLFWRDQ\RIWKHLQJUHGLHQWVLQACZONE®*HORULI\RXDUH\RXQJHUWKDQ\HDUVRIDJH Active ingredient:GDSVRQH Inactive ingredients:&DUERPHUKRPRSRO\PHUW\SH&GLHWK\OHQHJO\FROPRQRHWK\OHWKHU'*0( PHWK\OSDUDEHQVRGLXPK\GUR[LGHDQGSXULILHGZDWHU What should I tell my doctor before using ACZONE® Gel? • Tell your doctor about all of your medical conditions, including if you: • are pregnant or planning to become pregnant.,WLVQRWNQRZQLIACZONE®*HOPD\KDUP\RXUXQERUQEDE\
ACZONE® (dapsone) Gel, 5% $OOHUJDQ,QF,UYLQH&$86$ PDUNVRZQHGE\$OOHUJDQ,QF 3DWHQWHG6HHZZZDOOHUJDQFRPSURGXFWVSDWHQWBQRWLFHV 0DGHLQWKH86$

86

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Breakthrough!

NEWS

The 5:2 skin diet

Top: photograph by Alexandre Weinberger. Hair by Keiko Hamaguchi/Art Department for Shu Uemura Hair; makeup by Georgina Billington/Judy Casey, Inc., for Tom Ford Beauty; manicure by Kelly B./DeFacto, Inc., for Chanel Le Vernis. Still photographs by Claire Benoist. Styling by Sarah Guido-Laasko/Halley Resources

YOU’VE HEARD of the food version, a plan that has you eat normally five days a week, then restrict calories for the remaining two. Now that concept is being applied to your beauty routine. “It’s a good idea to go makeup-free two days a week to let your skin detox from pollutants and have a chance to repair itself,” says Indie Lee, the owner of the eponymous natural skin-care line. And while you’re at it, skip exfoliants like scrubs, peels, and retinoids and just wash and apply your moisturizer. “You’ll notice a healthier glow immediately and the deceleration of aging long-term,” Lee says. We love it when the best thing to do is . . . absolutely nothing. Active Ingredient

Kakadu plum It’s an Australian superfruit that contains more than 40 times the vitamin C of an orange. Use it to: BRIGHTEN YOUR COMPLEXION Leave DermaDoctor Kakadu C Amethyst Clay Detox Mask ($58, dermadoctor.com) on your face for 15 minutes; the kakadu plum helps to lighten dark spots. GET SHINIER HAIR Kakadu in Molton Brown Plum-kadu Glossing Shampoo ($30, moltonbrown.com) acts as a neutralizer to remove the impurities that make hair look dull. PROTECT YOUR BODY The antioxidant power of the plum in Lavanila Laboratories The Healthy Body Butter ($19, lavanila.com) fights free radicals, which cause wrinkles and the loss of firmness. Apply it post-sun to soothe your sensitive skin.

Inhale/Exhale

Spritz this The smells of citrus and sea air are what you’re loving now. “These scents are light and invigorating—ideal for warm weather,” says Carlos Vinals, a perfumer and the creator of citrusy Clean Summer Sun ($59, sephora.com). The salt water in Diptyque Florabellio Eau de Toilette ($90, diptyqueparis.com) also hits the right note.

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THE LINEUP

Summery eyes The latest shadows glimmer under the sun, lighting up your whole face with a gorgeous glow. Pick your formula. Stay-put powders Press—don’t swipe— powder onto your lids with a sponge-tip applicator to bind it to skin, says Alexis Comforti Orlando, a makeup artist for Laura Mercier. YSL Couture Mono in Orient, Modele, and Caftan ($30 each, yslbeautyus.com)

Featherweight creams Use a finger to smooth a sheer layer of cream across lids. Then, hands off. The water and oil in the makeup will evaporate, leaving a sparkle behind. Shiseido Shimmering Cream Eye Color in Naiad, Lavande, and Fog ($25 each, shiseido.com)

Pigmentpacked pencils Draw a slash of one of these rich hues along your lash line and smudge with your finger. The jojobabased formula blends easily for a smoky look. Iman Cosmetics Perfect Eye Shadow Pencil in Deception, Seduction, and Intrigue ($10 each, target.com)

Sweep a dab of luxe metallic gel over your lids with a synthetic brush to create an eyecatching, luminous finish. Laura Mercier Eye Glacé in Wet Sand, Moonglaze, and Blazing Sun ($28 each, lauramercier.com)

48 JUNE 2015 SHAPE.COM

Photographs by Claire Benoist

Styling by Wendy Schelah/Halley Resources

Water-resistant liquids

YOUR SUNSCREEN

SHOULDN’T WEIGH YOU DOWN

®

®

ClearlySheer™ sunscreens

than you’ve known before. Try them and see for yourself ©2015 Bayer

Use and reapply as directed.

/ Cheryl overshares look great

INSIDER

Shape’s executive beauty director, Cheryl Kramer Kaye, tells ALL. I’m wearing deodorant on my thighs right now.

50 JUNE 2015 SHAPE.COM

YSL Volupté TintIn-Oil (eight shades in all, $32 each, yslbeautyus.com)

Those are the very words I squealed when the new YSL Volupté Tint-In-Oil lip shades landed on my desk. The answer: heavenly oil with tint mixed right in that gives your lips a beautiful shine and miraculously makes every little line disappear. And get this: Even though it’s oil, the color stays put. Goes without saying, it feels utterly amazing, which is why I’m wearing it in that photo up there.

The new whambam-thankyou tan.

Jergens Natural Glow Color Primer In-Shower Scrub, Instant Sun Sunless Tanning Mousse, and Tan Extender ($9, $12, and $9, drugstores)

On a scale of one to tan, I’m about a two. So back when self-tanners started looking like the real thing, this girl got it on with every tan in a can. I ultimately settled on Jergens Natural Glow, which I fell hard for because it builds up gradually, a.k.a. “naturally,” over a few days. Ever since, I’ve thought of myself as a committed go-slow type—until I met Jergens’ new three-step system, which gives you instant color. Turns out I really like a quickie, too.

Portrait by Ondrea Barbe. Hair by Natasha Liebel/ABTP.com; makeup by Rachel Wood/ABTP.com. Still photographs by Claire Benoist. Styling by Sarah Guido-Laakso/Halley Resources

I’ve always had pulkes— the Yiddish word for thighs—that rub together when I walk. It’s an exercise-resistant state of affairs that’s more about anatomy and genetics (thanks, Grandma!) than extra pudge. In winter, I’m totally at peace with the fact that I don’t have thigh gap, because tights keep my legs from rubbing together. But this time of year? It’s a friction free-for-all. And the only thing I’ve found that stops the chafing is deodorant applied to my inner thighs. The spray I use for my underarms won’t cut it; what’s required is a soft solid formula, which has just the right amount of slip so that your legs glide past each other. It’s also important to find a deodorant with a fragrance that you like, because with every step, you’ll smell the scent. My fave: Dove Advanced Care Anti-Perspirant/ Deodorant in Powder Soft ($7, drugstores).

“Oh my gaaahd! What are these?!?!”

©2015 CW-X. CW-X is a Wacoal Corp. registered trademark.

ENDURANCE

KNEE SUPPORT AND RAINBOWS. YOU’RE WELCOME. CW-X® 3/4 Stabilyx Tights • CW-X’s patented Support Web™

provides targeted support to the knee, core and lower back • Kinesiology taping technology

supports joints • Moisture-wicking fabric keeps

athletes cool and dry • Rainbow stitching for the heck of it STABILYX WEB FOR JOINT SUPPORT

Endurance Engineered. cw-x.com

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N E X T - L E V E L B E AU T Y

Bring the heat! Breakthroughs in the beauty game never fail to astound.The newest products not only stand up to rising temps but also perform better when the heat is on. Advantage: you. By Kate Sandoval Box

 continued

Solow x Daniella Clarke bra top ($89, revolveclothing.com). Zara skirt ($60, zara.com). Timex watch ($44, timex.com). Via Spiga sneakers ($185, viaspiga.com).

52 JUNE 2015 SHAPE.COM

Photographs by Arthur Belebeau

D E F Y G R A V I T Y. A M O R E YO U T H F U L P R O F I L E S TA RT S W I T H T H E A P P L E S O F YO U R C H E E K S .

JUVÉDERM VOLUMA® XC is the first and only FDA-approved injectable gel specifically designed to add volume to the cheek area. As we age, it’s not just about lines and wrinkles. The face can also lose volume and sag. JUVÉDERM VOLUMA® XC instantly adds volume, creating contour and lift. It’s the non-surgical filler doctors use to help restore a more youthful profile for up to two years with optimal treatment. See before and afters at

J U V E D E R M .CO M

Actual patient. Results may vary. APPROVED USE JUVÉDERM VOLUMA XC injectable gel is for deep injection in the cheek area to correct age-related volume loss in adults over the age of 21. ®

IMPORTANT SAFETY INFORMATION You should not use JUVÉDERM VOLUMA® XC if you have a history of severe allergies/allergic reactions, or if you are allergic to lidocaine or hyaluronic acid. The safety of JUVÉDERM VOLUMA® XC injectable gel for use during pregnancy or while breastfeeding has not been studied. The safety in people with a history of excessive scarring or pigmentation disorders has not been studied. Tell your healthcare professional if you are on therapy used to decrease the body’s immune response, or using products that can prolong bleeding, such as aspirin, ibuprofen, or other blood thinners. The long-term safety of repeat treatments and the safety for use in people with very thin skin in the cheek area has not been studied. The most common side effects with JUVÉDERM VOLUMA® XC include tenderness, swelling, firmness, lumps/bumps, bruising, pain, redness, discoloration, and itching, and generally last 2 to 4 weeks. To report a side effect, please call Allergan Product Surveillance at 1-877-345-5372. For more information, please see www.juvederm.com or call the Allergan Medical Information line at 1-800-766-0171. JUVÉDERM VOLUMA® XC injectable gel is available by prescription only. © 2014 Allergan, Inc. ® marks owned by Allergan, Inc. APC20DV14

Sun-cured polish for a stronger mani

Weightless makeup for glowy skin

Hair by Rodney Groves/Ray Brown Pro using Oribe Hair Care. Makeup by Frances Hathaway/Jump Management using Nars and Clarins. Manicure by Sandra Hopp/Jump Management using Chanel. Set design by Jared Lawton/Apostrophe

54 JUNE 2015 SHAPE.COM

N E X T - L E V E L B E AU T Y

/ look great

Monreal London jacket ($535, neta-porter.com). Lacoste LT12 tennis racket ($750, lacoste.com).

Potions for lighter, shinier locks

56 JUNE 2015 SHAPE.COM

When it comes to paying claims, no one ⇓ies faster. Welcome to One Day PaySM. We process, approve, and pay in just a day. Whether it’s accident, cancer, hospitalization or illness, no one will process and pay your claim faster than One Day PaySM from A⇓ac. In fact, you can get paid in just one business day when you submit online with A⇓ac SmartClaim® by 3 p.m. ET.* At A⇓ac, we do everything possible to pay your claim as fast as possible—because your expenses won’t wait. And neither should you. Visit a⇓ac.com/OneDayPay to learn more.

*One Day PaySM available for most properly documented, individual claims submitted online through Aflac SmartClaim® by 3 PM ET. Aflac SmartClaim® not available on the following: Short-Term Disability (excluding Accident and Sickness Riders), Life, Vision, Dental, Medicare Supplement, Long-Term Care/Home Health Care, Aflac Plus Rider and Group policies. Processing time is based on business days after all required documentation needed to render a decision is received and no further validation and/or research is required. Individual Company Statistic, 2015 Coverage is underwritten by American Family Life Assurance Company of Columbus. In New York, coverage is underwritten by American Family Life Assurance Company of New York. Z150294

3/15

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WO R KO U T W E A R

A week of fitness fashion

1

Here, the latest fresh and motivating workout gear.

Day

1 Lululemon All Sport bra top ($52, lulu lemon.com) 2

2 Calvin Klein Performance Honeycomb Mesh jacket ($78, macys.com) 3 Newton Running Distance IV sneakers ($155, newton running.com) 4 Saucony Rock-It Tight shorts ($32, saucony.com)

3

MADE FOR RUNNING, THESE SHORTS COME IN A CHAFERESISTANT DESIGN.

Show us your OutFIT! Snap a pic of the workout gear that gets you going and post it on Instagram or Twitter, tagging @shape_magazine and #Fitfashion.

58 JUNE 2015 SHAPE.COM

Photographs by Jonathon Kambouris

Styling by Jill Edwards/Halley Resources

4

WO R KO U T W E A R

2

Day

2 2

High-waisted pants that stay put during pliés plus grippy socks = best barre outfit ever. 1 K-Deer headband ($10, k-deer.com for similar styles)

3

4

2 Onzie elastic bra top ($42, onzie.com) 3 Michi Supernova leggings ($179, michiny.com)

3

3 Day

4 Pointe Studio barre socks ($12, pointe-studio .com)

4

A MESH BACK KEEPS YOU COOL AND FLASHES A HINT OF SKIN.

Day

2

Post–boot camp, stash your ribbed bra top and spandex in water-resistant pouches. 1 Alo Yoga Runway leggings ($102, aloyoga .com)

2 Phat Buddha Duffy Square bra top ($55, phat buddha wear.com)

3 New Balance Fresh Foam Zante sneakers ($100, new balance .com)

4 Nike studio bags ($25 and $40,nike .com)

2

3 1 Reebok Hero Racer bra top ($40, reebok.com) 2 Asteria Active Chevron Mesh Back tank top ($90, asteria active.com)

3 4

3 Nike LunarGlide 6 sneakers ($110, nike.com) 4 Lacoste Technical Pleated tennis skirt ($90, lacoste.com)

5 4

SCAN TO SHOP THE GEAR! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE.

SHAPE.COM JUNE 2015 61

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ST Y L E P L AY BO O K

You in ... sleek, chic shorts continued

360 Cashmere sweater ($219, 360sweater .com). Banana Republic shorts ($60, banana republic.com).

62 JUNE 2015 SHAPE.COM

Photographs by Alexandre Weinberger

MORE PROTEIN. YOUR EDGE.

No matter how you workout, you need more protein to increase your strength. But do you really want to add 2 more cups of quinoa to your diet, daily? That’s why EAS has nutrition options such as AdvantEDGE Carb Control with 17g of plant-based protein to help you find your edge. And surpass it. Again and again. If you’ve got the will, we’ve got your protein. Find yours.

LEARN HOW MUCH MORE PROTEIN YOU NEED AT EAS.COM/MYPROTEIN

PAP93103

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HIGH-ON-THE-THIGH CUTS ARE SUPERFLATTERING. A LONG BERMUDA STYLE IS A YES FOR THE OFFICE.

H&M blazer ($50, hm.com/ us). Loft tank top ($40, loft .com). Veda shorts ($345, thisisveda .com).

Haute Hippie vest ($395, hautehippie .com). Marissa Webb tank top ($298, marissawebb.com). ICB shorts ($195, Two Skirts, 970-7286828).

Les Copains shirt ($495, lescopains .com). Marciano shorts ($128, marciano.com). JustFab heels ($40, justfab.com).

Building your outfit Upscale fabrics, wide-leg cuts, and graphic patterns are what make these shorts so snazzy. You want to keep that vibe going with the right thing on top. A sparkly tank, a fitted blazer, a crisp button-down, or something silky complements the look perfectly. To make the outfit even more tailored, tuck in your top. The move has the added benefit of highlighting your waist. 64 JUNE 2015 SHAPE.COM

Hair by Keiko Hamaguchi/Art Department for Shu Uemura Hair; makeup by Georgina Billington/Judy Casey, Inc., for Tom Ford Beauty; manicure by Kelly B./DeFacto, Inc., for Chanel Le Vernis

Ted Baker London tank top ($195, tedbaker.com/us). Virginia Johnson shorts ($195, virginiajohnson .com).

Calvin Klein top ($80, macys.com). Parker shorts ($264, revolve clothing.com).

Learn more about wholesome snacking at Sargento.com/snacks

REAL CHEESE PEOPLE

TM

KNOW WHEN IT COMES TO

PROTEIN,

CHEESE RULES.

It keeps you fueled. It keeps you satisfied. Because Sargento® String Cheese is a natural source of protein. With 8 grams per serving, it beats out almonds, eggs and peanut butter — every time. See Nutrition Information for Fat and Saturated Fat Content © 2015 Sargento Foods Inc.

WE’RE

REAL CHEESE PEOPLE

TM

look great

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I N S P I R AT I O N

What shapes her style?

Karlie Kloss

This fitness-loving model can strut in stilettos with the best of them, but her real shoe love is sneakers—proving that sporty footwear can make any outfit look effortless and so modern.

66 JUNE 2015 SHAPE.COM

Top left and center photographs by Corbis. All other photographs by Getty Images

MAKE OPPOSITES ATTRACT The addition of bright white kicks and some sexy midriff action turns conservative menswear into laid-back, on-the-go looks.

KEEP IT TO ONE ATHLETIC HIT High-tops with a going-out mini? Trainers with trousers? This decade’s It girl shows that the combos work when you let your shoes be the single sporty element.

A new way to get rewards at Macy’s and lots of other places!

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UNDER ARMOUR

Free shipping with $99 purchase. Free returns by mail or in-store. U.S. only. Exclusions apply. Details at macys.com/freereturns Advertised merchandise may not be carried at your local Macy’s and selection may vary by store. 5040019

Twisted tech tank top. 24.99. Alpha capris. 39.99. + 1630627. Both for misses. Boho headband. 11.99. Gotta Have It clear case. 12.99.

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e k ta n o i act T Y LE S R U O Y S TH AT F IT

CALVIN KLEIN PERFORMANCE Racerback tee with curved hem. $49. Banded bottom capris. $69. Both for misses. MACY’S BY APPOINTMENT Contact our personal shoppers for our free service. Make an appointment today. Call 1-800-343-0121 or log on to macys.com/mba

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IDEOLOGY Only at Macy’s.

Burnout T-back tank top. Misses. 29.50. Mid impact seamless bra. 19.98. Printed capris. Misses. 49.50.

SHAPE.COM JUNE 2015 71

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M OT I VAT E

—Jessica Nielsen, 29, Cedarhurst, New York

Think athlete Simply believing that you rule your body’s fitness fate can motivate you to work out. In a study at the University of British Columbia, inactive people who were told that genetics influence an individual’s activity level said they doubted their ability to exercise and showed little or no intention of hitting the gym. But those who were told that environment plays a role reported significantly higher confidence and motivation to lace up and sweat.

Get over the hump Experts speculate that many adults who don’t like exercise feel this way because they simply became discouraged. Studies show that as workout intensity increases, exercisers report more negative feelings—a mind-set that could drive you to drop a routine entirely. If you’re not naturally enticed by sweating, go at a groove that encourages you to get past that on-the-fence stage.

Zero in on the instant perks Exercise lovers tend to be intrinsically motivated; that is, they feel the need to be active for reasons other than looking good in a body-con dress, explains Sarah Ullrich-French, Ph.D., an exercise psychologist at Washington State University.

“I won’t lie—I feel very good when I know I’m outdoing the twentysomethings next to me.” —Renee Edwards, 44, San Antonio

“I have a mantra that plays in my head to the tune of Dory’s chant in Finding Nemo: ‘Just keep running . . . just keep running.’” —Nicole Silver, 36, Tampa

“I tell myself that time will pass whether I get up and work out or sleep in. It makes it easier to choose the option that I know I’ll thank myself for later.”

“I turn workouts into my selfish time. I tune everything out and —Melissa Griffin, 24, focus on me when Newbury, Massachusetts I’m on my yoga mat, the treadmill, the “I feel in control of my bike, what have life when I push you. It’s practically myself. There aren’t the only chance I that many daily have to do that with- opportunities to feel out feeling guilty.” so empowered, so I —Sabrina Khabie, 32, take advantage.” New York City

—Jay Phillips, 40, Clinton, Tennessee

“I know how I prefer to look and feel, and I know what it takes to make that happen.” —Lisa Worthington, 55, Phoenix

“I remind myself that I don’t just want to live a long life— I want to live a vital long life.” —Dawn Benz, 53, Tampa

“Knowing I can lift heavier weights than most average men really gives me a buzz.” —Jessica Andrea Carter-Klein, 23, London

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“I’ve accepted that I’m a slow runner. When I take off the pressure of needing to be fast, running becomes more fun.”

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SUMMER SHAPEUP SERIES Phase 2:

Tone all over Summer’s here, so let’s get serious! Fast-track your results with this multitasking strength circuit that gets you both tighter and lighter with every rep. By Jaclyn Emerick

continued

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Photographs by Chris Fanning

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D O - A N Y W H E R E WO R KO U T A↓ B↘

1) SUMO PRESS Works shoulders, triceps, butt, quads, hamstrings, inner thighs

Stand with feet wide and toes turned out, holding one weight at ends with both hands in front of chest to start. Squat, rotating torso to right and reaching either side of knee)

For more of Autumn Calabrese’s two-in-one workouts and eating plans, check out her 21 Day Fix or her new 21 Day Fix Extreme ($60 each, beachbody.com).

sides to start. Lunge forward with left leg, bending both knees 90 degrees. Push off of left leg to kick left foot forward [A]. Without touching floor, step left leg back into a reverse lunge, bending both knees 90 degrees. Lean forward from waist, bring weights to ribs, and extend arms back with palms facing in [B]. Return to start position. That’s 1 rep. Do 10 reps. Switch sides; repeat.

YOUR WORKOUT Do 10 reps of each move—no resting between sets! Then repeat the entire circuit once or twice. Do this routine four days a week for the first two weeks, then up it to five days a week for the final two weeks.

YOU’LL NEED A pair of 5- to 10-pound dumbbells

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A↙ B↙ with feet 2) LUNGE- Stand together, a weight in KICK each hand, arms by

Page 74: Ideology sports bra, tank, and leggings ($20, $30, and $50, macys.com).

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Hair by Casey Geren /ABTP.com using Oribe. Makeup by Jessi Butterfield for Exclusive Artists Management using Chanel Rouge Coco

“Strength training—not cardio—is what gives you definition,” says Autumn Calabrese the creator of the hit workout DVD and nutrition-plan series 21 Day Fix, and your trainer this month. “You have to lift weights—there’s no quicker way to build lean muscle.” He inventive exercises will sculp your whole body from fresh angles—you’ll feel it from the first curtsy-twist-thrust you do. Keep the pace of these compound movements snapp and you’ll burn serious calories too. “Doing resistance moves at a cardio clip makes it easy t get a more effective workout i less time,” she says. Newbies: Use lighter weights. If you’re a workout pro, lift heavier ones and move faster. Either way, make every rep count. Your goal for each move is to sweat, get breathless, and let your muscles burn. For those tough-to-eke-out reps or the days when you’re just not feeling it (you’re human, this will happen), dig in. “Remember why you started this whole thing in the first place,” Calabrese says. “Just don’t quit; tell yourself you’re stronger than that.”

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D O - A N Y W H E R E WO R KO U T A← B←

3) LUNGE TO LIFT Works back, butt, quads, hamstrings Stand with feet together, a weight in each hand, arms by sides to start. Keep left leg straight and step right far right, bending leg 90 degrees and bringing a weight to either side of knee. Lean forward and pull weights to ribs [A]. Shift body weight to left leg, lift right foot up and behind you. Lean forward with a flat back until body forms a straight line from head to right heel and arms extend down [B]. Return to start position. That’s 1 rep. Do 10 reps. Switch sides; repeat.

A→ B→

4) SINGLE-LEG SQUAT PRESS Works shoulders, butt, quads, hamstrings, outer thighs Stand with feet hipwidth apart, holding one weight at ends with both hands at chest level to start. Lift left foot off floor. Squat as low as you can [A]. Stand, lift left knee to hip level. Press weight overhead as you straighten and extend left leg to side [B]. Return to start position. That’s 1 rep. Do 10 reps. Switch sides; repeat.

A→ B→

6) ROW-RAISE LUNGE Works shoulders, back, abs, butt, quads, hamstrings Start in plank with a weight in each hand. Draw left weight to ribs [A], then right weight. Step left foot between hands and raise weights out to sides at shoulder level [B]. Return to start position. Switch sides; repeat. That’s 1 rep. Do 10 reps.

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5) Works biceps, butt, quads, hamstrings Stand with feet hip-width apart, a weight in each hand, arms by sides to start. Squat, pausing at bottom of movement to lift heels off floor [A]. Without rising, lower heels and extend right leg into a reverse lunge as you curl weights to shoulders [B]. Return to start position. Switch sides; repeat. That’s 1 rep. Do 10 reps.

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D O - A N Y W H E R E WO R KO U T

7) BRIDGE FLY Works chest, abs, butt, hamstrings

GET THIS WORKOUT ON YOUR IPAD Watch this routine wherever you are with the Shape iPad edition. Go to shape.com/ digitalnow for details. Or see it online at shape .com/summershapeup.

Lie faceup with knees bent and feet flat, holding a weight in each hand in front of chest. Lift hips so body forms a straight line from shoulders to knees, and extend right leg and arms up with palms facing in to start. Lower arms out to sides until triceps are parallel to floor [shown]. Return to start position. That’s 1 rep. Do 5 reps. Switch sides; repeat.

A↖ B↖ C↑

8) CURTSY-TWIST-THRUST Works shoulders, chest, triceps, butt, quads, hamstrings

HIT THE BEACH WITH SHAPE! Join us on June 20 in Hermosa Beach, California, to experience Summer Shape-Up live. Tickets on sale now at shape.com/summershapeupevent.

Stand with feet hip-width apart, a weight in each hand, arms by sides. Step left leg behind and across right, bending both knees [A]. Stand, turning over left shoulder to uncross legs (you’ll come to face the opposite direction with feet wide) [B]. Crouch, place weights on floor, jump feet to plank [C]. Jump feet to hands; stand. That’s 1 rep. Switch sides; repeat. Continue alternating sides for 10 reps.

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C A LO R I E B U R N E R

Pump up your run Get more burn and firm out of your usual loop— no sprinting required. By Amy Roberts

 continued

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C A LO R I E B U R N E R

YOUR WORKOUT WARM-UP

INTENSITY Moderate to hard (RPE:* Shoot for a 7 to a 9 out of 10)

Do an easy 3minute jog, followed by 30 seconds each of high knees, butt kicks, toy soldiers (kick one leg straight forward to hip height while windmilling opposite arm to bring fingers to touch toes; alternate sides), and jumping jacks.

TOTAL TIME 25 minutes

YOU’LL NEED A watch

HOW IT WORKS Start with the warm-up, then begin your run.

CALORIES BURNED

0 to 3 minutes Run at

300**

a slightly challenging pace. RPE: 6 or 7

*Rate of perceived exertion; see page 202 for chart. **Calorie burn is based on a 140-pound woman.

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STANDING ANKLE-OVER-KNEE Soothes hips, butt, IT band Stand on left leg and bend right knee to bring ankle to rest above left knee (legs should form a 4). Hold onto a lamppost for support and lower into a single-leg squat until left leg bends 90 degrees. Hold for 30 seconds. Switch sides; repeat.

squats. Make it harder Do squat jumps.

12 to 15 minutes Jog. RPE: 5 or 6

15 to 16 minutes

16 to 19 minutes Run.

incline push-ups with hands on a bench or a step (you can do standard push-ups if neither is available). Make it harder Do Spiderman push-ups: As you lower, bring one knee out to side toward elbow, then return leg to start position as you press up; alternate legs.

RPE: 6 or 7

19 to 20 minutes Do mountain climbers. Get in plank with palms on ground or a curb and alternate driving bent knees forward toward chest. Make it harder Do twisting climbers: Draw each knee to opposite elbow.

LUNGE TWIST

FORWARD FOLD

Soothes back, quads, hamstrings, IT band, calves Lunge forward with left leg (left knee bent 90 degrees, right leg straight). Lean forward and twist torso to left, pressing palms together in front of chest and pressing right elbow against outside of left thigh. Hold for 30 seconds. Switch sides; repeat.

Soothes shoulders, hips, hamstrings, calves Stand with feet hip-width apart, hands clasped behind back (flip them so palms face out). Bend forward from hips, bringing torso to thighs and lifting arms as high and forward as possible. Hold for 30 seconds. Repeat.

Photographs throughout by Justin Steele

Do these simple stretches from coach Nathaniel Oliver while just-worked muscles are still warm.

DANCER POSE

11 to 12 minutes Do

7 to 8 minutes Do

4 to 7 minutes Jog,

Soothes shoulders, back, hips, quads Stand on left leg. Bend right knee to grab foot from behind with right hand, holding on to a tree or a lamppost for balance with left hand. Press right foot up and back into right hand, extending right arm and leg behind you. Hold for 30 seconds. Switch sides; repeat.

Tip If you’re doing an out-and-back route, turn around at this halfway point in the session.

going slightly slower than your starting speed. RPE: 5 or 6

reverse lunges, alternating sides. Make it harder Do split-leap lunges, alternating sides: Do a reverse lunge, then jump up, switching legs in midair to land with opposite foot forward.

COOL DOWN, LIMBER UP

RPE: 6 or 7

Do triceps dips on a bench or a high curb (sit on edge of seat or curb, palms flat on either side of hips with fingers facing forward; scoot hips off and in front of seat, then bend elbows behind you to lower; press up). Make it harder Do singleleg triceps dips: Straighten both legs and lift one 6 inches off ground. Switch legs at 30 seconds.

3 to 4 minutes Do

GET THIS WORKOUT TO GO Download the Motion Traxx app (Android and iOS) to hear an audio version of this plan with beatmatched tunes. New users get five free workouts at sign-up!

8 to 11 minutes Run.

IWantToBeRecycled.org

Ask Jac

Q

Jac says ... HERE’S HOW YOU CAN INSTANTLY RALLY YOUR EXERCISE ENERGY

:

“I work out early. How important is it to eat first?” you through. Beyond that, let personal preference be your guide. “If you eat before an early workout and feel terrible, don’t eat,” he says. “If you exercise on an empty stomach and feel sluggish or sick, then have something before.” Either way, swig H2O before you go.

“What exactly is the exercise high? I want it!” —Miranda Warren, 24; Portland, Oregon

IT’S WHEN you suddenly feel invincible during a workout. It’s triggered by a short-term chemical reaction, but scientists are still trying to fully pin down how it happens. Endorphins used to get all the credit for flipping your

88 JUNE 2015 SHAPE.COM

happy switch, thanks to the chemical’s painkiller effect, but the current thinking is that feel-good hormones—norepinephrine, dopamine, and serotonin— released during exercise are also at play. “These all affect mood and may increase feelings of happiness,” explains Jessica Matthews, an assistant professor of exercise science at San Diego Miramar College. You’re not guaranteed to get high from every workout, but your best bet is to do continuous moderate, rhythmic, repetitive movement for 30 minutes or more, as opposed to stop-andstart sets.

If you’re . . .

You’ll probably hit your peak performance at . . .

An early bird

Noon

A night owl

8:00 p.m.

Somewhere in between

4:00 p.m.

Shape’s fitness director, Jaclyn Emerick, is also a certified personal trainer, a Spinning instructor, a kettlebell instructor, and a sports-and-exercise nutrition coach. Tweet @shape_ magazine and @jaclyn emerick with #fitq for a chance to get your question answered in an upcoming issue.

From top: Photograph by Chris Fanning. Photograph by Gallery Stock. Photograph by Chris Fanning. Hair by Casey Geren/ABTP.com using Oribe. Makeup by Jessi Butterfield/Exclusive Artists using Bobbi Brown. Old Navy bra top, The Track&Field Store leggings, Nike sneakers

SOME RESEARCH suggests that a.m. exercisers who skip breakfast are more likely to cut a session short; other science has shown that they burn 33 percent more calories during their workouts because the body has to tap more of its fat stores for fuel. What’s right for you? “If you’re going to do a long or highintensity session or if you have a performance goal, eat something to offset protein breakdown in your muscles,” says physiologist Ryan Andrews, R.D.N., a coach for Precision Nutrition in New York City. The perfect meal: a combo of carbs, protein, and fat (like oatmeal with fruit and a handful of nuts). Doing a light routine? Don’t worry about fueling up, Andrews says—your body has enough nutrients in its tank to see

I love when I’ve checked off my workout before sunrise. But ask me to hit the treadmill after 6:00 p.m. and I’ll seriously drag. The point is, I’m a crack-of-dawn exerciser, but that isn’t for everyone. In fact, there’s a science to picking the perfect time slot for sweating, and it may dictate whether you kick butt or bonk. Your body-clock type—that is, whether you’re an early bird, a night owl, or somewhere in between— determines when your energy is at its peak during the day, according to new research in the journal Current Biology. If you haven’t found your sweet spot, try to reset your gym clock with the quickie guide below and see what your body can do.

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T RYAT H L E T E

Go outside and ride! By Caitlin Carlson Why you should try

ROAD CYCLING You’ve got the basics down The thing that separates joy rides in the park from a cycling workout is just maintaining a consistent, quicker pace, says Mike Bracko, an exercise physiologist in Calgary, Canada. Up your speed to a moderately brisk 15 miles per hour (see page 94 for a great speedometer gadget) to make it a workout—and to burn 660 calories an hour.

There are routes right in front of your home There’s no shortage of asphalt. Discover the best-kept bike lanes and paths at MyCityBikes.org. The organization provides free local guides that serve more than 150 communities across the nation (you’ll also get safety tips and DIY maintenance how-tos, like the steps for fixing a flat). Or type your zip code and preferred mileage into Mapmyride.com for measured-out routes.

It’s a social sport Your local bike shop is a great place to start if you’re looking for riding buddies. Or download the Strava app (free, Android and iOS) to find friends to take a spin with; it also tracks your distance and speed using the GPS on your smartphone. You can also find cycling groups (nearly 80,000!) and create new ones on Strava.com’s Club page. continued

90 JUNE 2015 SHAPE.COM

70.DVKL&RPSDQ\

J)DWSHUVHUYLQJ

Why you should try

MOUNTAIN BIKING You’ll get seriously inspired

It’s rewarding—and doable Hitting rough terrain is intimidating (bumpy trails are often banked by trees and roots) but a real ego boost. “Navigating a tricky trail can give you the confidence to take on challenges off the bike,” Waite says. For help, seek 92 JUNE 2015 SHAPE.COM

out a training group, like one of the REI Outdoor School mountain biking classes around the country. They provide the gear (and the bike!), and you’ll learn how to brake, climb and descend; tune your suspension; and more. Go to rei.com/learn for workshops near you.

You’ll tone everything The ever-changing physical demands will keep your muscles guessing—and get them firmer. “Mountain biking requires more core activation than road cycling, because you constantly have to maneuver tight turns and hills,” Bracko says. Plus, your butt and leg muscles are always firing, because you move in and out of the saddle so much. “And during a standing uphill climb, you also pull with your arms,” he adds. (Hey, biceps!)

PRO TIP “Your bike will go where you look. So for the smoothest ride, zero in on the trail that winds around an obstacle instead of on that huge rock you don’t want to hit.” —Lea Davison, a Team Clif Bar athlete and USA Cycling mountain bike cross-country national champion

Biking photographs by Michael Darter

Going off-road gets you back to nature for through-the-roof mental benefits. “Exercising on trails or in the woods increases your energy and self-esteem, which can keep you motivated to move long after your session,” says Lennie Waite, Ph.D., a sports psychology consultant in Austin, Texas. In other words, you may feel a renewed urge to work out the next day and thereafter. Check out scenic trails near you at Trails.com.

NO ONE WILL KNOW IF YOU SKIP THE LAST SET.

WHO WILL YOU BE?

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T RYAT H L E T E

Cycle in style

GENIUS LAYER The RS jacket packs into its own pocket and attaches under your saddle; use it as a zipper pouch. ($90, sugoi.com)

These key pieces make a road or mountain ride easier and a lot more fun. PRETTY SAFE Worth the splurge: This Boels Dolmans has a ponytail port in the back, so your hair won’t get sweaty and smashed. ($225, specialized.com)

RIDE TRACKER Pop the Planet Bike Protege 9.0 computer onto your handlebars and monitor your speed, distance, and more. ($35, rei.com)

BOUND FOR GLORY Flip through 1001 Bicycles to Dream of Riding for beautiful photos of everything from old woodenframe bikes to high-tech racers. ($27, barnesand noble.com)

94 JUNE 2015 SHAPE.COM

PAIR TO WEAR Protect your eyes from bright light and blowing grit. PivLock Asana The nose pad gets grippier with sweat, so the glasses won’t slip. ($159, smithoptics.com) Magneto M1 Magnets on the arms lock into your helmet straps for a seamless fit. ($100, lazersport.com) Jawbreaker Switch lenses fast for different weather and terrain: The quick-release frame separates easily. ($200 to $280, oakley.com)

Photographs by Travis Rathbone. Styling by Sarah Guido-Laakso/Halley Resources

GLOVES WE LOVE Fingerless Pro Team Mitts help you grip the handlebars and also decrease vibration so hands don’t get all tingly. The mesh fabric won’t trap sweat. ($75, rapha.cc)

Or get some other plan.

Get the Unlimited* plan named Best Individual Plan for Typical Users by MONEY® Magazine. Get 4G LTE coverage on America’s largest and most dependable networks for up to half the cost†. Unlimited talk and text with 3GB of high-speed data is just $45 a month with no contract. Start saving at StraightTalkSwitch.com

From MONEY® Magazine, July 2014 ©2014 Time Inc. Used under license. MONEY Magazine and Time Inc. are not affiliated with, and do not endorse products or services of, Licensee. LTE is a trademark of ETSI. *30-day Unlimited Plans include 3GB of high-speed data per 30-day cycle. After 3GB, your data speed will be reduced to as low as 64kbps for the remainder of the 30-day cycle. If your data speed is reduced, the reduced speed may impact the functionality of some data applications, such as streaming audio or video or web browsing. Straight Talk reserves the right to terminate your service for unauthorized or abnormal usage. Please refer always to the latest Terms and Conditions of Service at StraightTalk.com. †”Half the Cost” is based on a service comparison of the two largest contract carriers’ monthly online prices for comparable individual post-paid contract service plans and Straight Talk’s $45 service plan. Excluding the cost of the phone, additional fees and limited time promotions. Source: Contract carriers’ websites, March 2015.

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NEWS

Burn more calories without even trying AN UNEXPECTED BENEFIT of strength training is that you’ll stay more active after you’ve toweled off. A study in Medicine & Science in Sport & Exercise found that exercisers who did a toning routine moved up to 48 percent more throughout the day than those who did just cardio. “Building muscle makes things like walking, climbing stairs, and doing projects around the house feel easier, so you do more of them,” says lead researcher Gary R. Hunter, Ph.D. “It’s also true that cardio can leave you wiped, so you may not have as much energy to spend on daily tasks.” To maximize results, shoot for three firm-up sessions a week along with your usual moderate cardio.

70%

HOW MUCH MORE LIKELY YOUR GUY IS TO START GETTING THE RECOMMENDED 150 MINUTES OF EXERCISE A WEEK IF YOU ALREADY DO

Go for simple over fancy. Researchers looked at 13 activity monitors and found that those with the most features aren’t always as useful as the ones with fewer but more effective tools. Plus, many trackers don’t tell users what to do with all that data. A budget-friendly option that checks all the right boxes: the Jawbone Up Move ($50, jawbone.com).

100 JUNE 2015 SHAPE.COM

GET PERSONAL Jawbone’s Smart and food changes to make.

Top: Photograph by Matt Hawthorne

WHAT TRACKER TO GET

SOURCE: Circulation

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With the RELPAX $10 Co-pay Card,* you may pay less than you would for a generic prescription.† *Terms and Conditions apply. Please see below.

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Terms and Conditions By using the RELPAX $10 Co-pay Card, you acknowledge that you currently meet the eligibility criteria and will comply with the terms and conditions described below: • Co-pay cards are not valid for prescriptions that are eligible to be reimbursed, in whole or in part, by Medicaid, Medicare, or other federal or state healthcare programs (including any state prescription drug assistance programs and the Government Health Insurance Plan available in Puerto Rico [formerly known as “La Reforma De Salud”]). • Co-pay cards are not valid for prescriptions that are eligible to be reimbursed by private insurance plans or other health or pharmacy benefit programs that reimburse you for the entire cost of your prescription drugs. • Patients must be 18 or older. • By using a co-pay card, a patient may pay only $10 per prescription. Savings provided by each co-pay card are limited to $100 per month. Each co-pay card may be used once per month for twelve (12) months. Provided you continue to meet the eligibility criteria, you may be eligible to receive a second co-pay card during the offering.

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• Each patient is limited to one active co-pay card at a time during this offering period and the co-pay cards are not transferable. • You must deduct the value received under this program from any reimbursement request submitted to your insurance plan, either directly by you or on your behalf. • The co-pay card cannot be combined with any other rebate or coupon, free trial, or similar offer for the specified prescription. • The co-pay card will be accepted only at participating pharmacies. • The co-pay card is not health insurance. • This offer is good only in the United States and Puerto Rico. • Pfizer reserves the right to rescind, revoke, or amend the co-pay card without notice. • Offer valid from 4/1/11 to 12/31/15. No membership fees apply. For help with the RELPAX $10 Co-pay Card, call 1-800-926-5334, or write: Pfizer, ATTN: RELPAX, PO Box 2225, Morrisville, PA 19067-8025. www.pfizer.com You are encouraged to report negative side effects of prescription drugs to the FDA. Visit www.fda.gov/medwatch, or call 1-800-FDA-1088.

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NEWS

The smarter dumbbell vs With a wall this beautiful, of course you have to pay for it. HOISTING A KETTLEBELL instead of dumbbells three times a week can make your cardio feel easier, according to a study at San José State University. People who did three 20-minute kettlebell workouts for a month increased their aerobic capacity (a measure of how much oxygen you can use during exercise) by 6 percent, while those who lifted free weights experienced no such benefit. “That’s because movements with kettlebells are more dynamic than those with dumbbells, so on top of strengthening your muscles, they increase your heart rate to an intensity that improves aerobic capacity,” explains lead study author Asher Falatic, Ph.D. Find a great kettlebell routine at shape.com/kettlebell-workout.

JUNE’S HOTTEST WORKOUT SONG Photographs by Shutterstock

Martin Garrix’s

“Don’t Look Down” featuring Usher Go to shape.com/junemix for a full playlist by Spotify.

SHAPE.COM JUNE 2015 103

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NEWS

The best power move you’re not doing THE BASIC DEAD LIFT is a superstar at firming your backside and can make you up to 50 percent more explosive and powerful, revealed a study in the Journal of Strength and Conditioning Research. Doing dead lifts improves your knee extensors and flexors—that is, the joints’ strength is increased as they bend and flex, says study coauthor Matt Stock, Ph.D. “That translates into helping you jump higher and move faster.” Do five sets of five reps twice a week for 10 weeks to fully net this turbocharged effect.

Under $25, as a matter of fact.

A↑ B↗ C→

HERE’S HOW: Stand just behind a loaded Illustrations by Paul Oakley

barbell (65 to 85 pounds should do; add more if it feels light) with feet hip-width apart. Bend knees and, hinging forward from hips, grab bar with an overhand grip just outside of legs. Keep back flat, hips lifted, and butt back [A]. Begin to straighten to standing, drawing bar as close to shins as you can without rounding your back [B]. Thrust hips forward and squeeze glutes at top of movement [C]. Pause; reverse movement to complete 1 rep.

SHAPE.COM JUNE 2015 105

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MILK WORKOUT A new kind of dairy milk with more natural protein and calcium and less sugar*? That’s what fairlife® ultra-filtered milk is all about, and we’ve partnered with Amber from MommysMeTime.com to learn how you can milk your workout and still indulge guilt-free! #BelieveInBetter

fairlife® chocolate reduced fat

Growing up on a farm, I loved real dairy. As I got older, I got serious about my health and experimented with alternatives like almond milk. But its thick consistency and lack of protein and natural calcium brought me back to real milk. Now I’m a mom, and fairlife®XOWUDøîOWHUHGPLONKDVEHFRPHD family favorite. With more natural protein and calcium and less sugar than ordinary milk*, plus its delicious farm-fresh taste, fairlife gives me the energy to keep up with my family and my workouts! SHOW US HOW YOU BELIEVE IN BETTER BY RECREATING THIS RECIPE OR HOW YOU’RE LIVING IN THE FIT MINDSET. UPLOAD YOUR PHOTOS WITH #BELIEVEINBETTER #CONTEST AND TAG @FAIRLIFE AND @SHAPE_MAGAZINE FOR A CHANCE TO WIN A CUSTOM PRIZE PACK!

Photo Credits: Ami Kochendorfer

*fairlife® ultra-filtered white milks contain 13g protein, 40% DV calcium, 6g sugar vs 8g protein, 30% DV calcium, 12g sugar in ordinary white milk. fairlife® chocolate contains 13g protein, 40% DV calcium, 12g sugar vs 8g protein, 30% DV calcium, 24g sugar in ordinary chocolate milk. NO PURCHASE NECESSARY TO ENTER OR WIN. Subject to Official Rules at Shape.com/SweepsProducts/BeliveInBetter. The Believe in Better Contest begins at 12:01AM EST on May 12, 2015 and ends at 11:59PM EST on June 30, 2015. Open to legal residents of the 50 United States, and the District of Columbia, 18 years or older. Limit One (1) entry per person per Instagram account throughout the entry period. Void where prohibited. Sponsor: Meredith Corporation. This contest is in no way sponsored, endorsed or administered by, or associated with Instagram, Inc. (“Instagram”). By entering this contest, you understand that you are providing your information to sponsor and not to Instagram.

Smoothie bowls

Creamy kiwi and greens

They’re the newest take on the fruity-veg-topping combo, and they’re just as delicious and energizing. Skip the straw—these breakfast blends are so rich, you’ll want a spoon. By Sara Forte

 continued

Tropical coco-mango

Very berry vanilla

Photographs by Travis Rathbone

SHAPE.COM JUNE 2015 109

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B R E A K FAST

Very Berry Vanilla SMOOTH MOVES FREEZE YOUR FRUIT When fruit is ice-cold, it makes your smoothie spoonable. To freeze, wash and chop fresh fruit, arrange on a baking sheet or a plate, and freeze for an hour before transferring pieces to a ziplock bag.

BULK ’EM UP Smoothie bowls should be thicker than drinkable smoothies to prevent the toppings from sinking. Resist the urge to add too much liquid.

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Tropical Coco-Mango To a blender, add 1 cup frozen mango, 1⁄2 cup frozen pineapple chunks, 1⁄4 cup low-fat plain Greek yogurt, 1⁄3 cup coconut water, and 1⁄4 teaspoon turmeric. Blend until smooth, pour into a bowl, and top with 2 teaspoons hemp or chia seeds, 2 tablespoons toasted coconut, and 1⁄4 cup blueberries.

Creamy Kiwi and Greens To a blender, add 1 cup baby spinach, the juice of 1⁄2 lemon, and 1⁄3 cup almond milk. Blend until smooth. Add 3⁄4 cup ice, 1 cored pear, 1 peeled kiwi, and 2 ounces (about 1⁄4 cup) silken tofu (optional), and blend again until smooth. Pour into a bowl, and top with 1⁄4 cup slivered toasted almonds and a handful of raspberries.

Tofu gives bowls backbone by pumping up the protein and supplying creaminess without changing the flavor.

Mix

&

Match Pick one liquid, add one protein, then blend and garnish with as many fruits, veggies, and toppings as your heart desires.

Liquids Coconut water Cow’s milk Almond, coconut, hemp, or soy milk Water Chilled coffee or tea

Protein Nut butter Tofu Yogurt Chia seeds Protein powder

Fruit Berries Stone fruit, like peaches and plums Apples, pears, bananas Citrus Avocados

Vegetables Leafy greens Cucumbers Zucchini Carrots Beets

Toppings Berries or other fruit Nuts or seeds Cereal or granola Shredded coconut Semisweet or dark-chocolate chips

Food styling by Matt Vohr/Halley Resources; prop styling by Sarah Guido-Laakso/Halley Resources

GO GREEN To amp up the nutrition of any smoothie bowl without altering the flavor, add a handful or two of tender greens, like baby versions of spinach and kale. For a smooth texture, blend them with liquid before adding other ingredients.

To a blender, add 7 whole frozen strawberries, 1⁄2 cup crushed ice, 1⁄4 teaspoon vanilla extract, 2 chopped pitted dates, 3 tablespoons rolled oats, and 1⁄3 cup coconut milk. Blend until smooth. Pour into a bowl and top with 2 strawberries, sliced; 1⁄2 small banana, sliced; and 1⁄4 cup granola.

NUTRITIOUS

WHEAT ADULT FOR THE

YOU’ VE

GROWN INTO.

DELICIOUS

SWEET FOR THE

KID YOU’LL

NEVER OUTGROW.

FEED YOUR INNER

KIDULT ®, TM, © 2015 Kellogg NA, Co.

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C A LO R I E CO U N T D OW N

Pop Smarts This healthy snack fills you up for few calories and has no fat—unless you crunch on the sweet, cheesy, or sticky kind. But even then, not so bad.

100 PERCENT WHOLE GRAIN— FEW SNACKS CAN BRAG ABOUT THAT.

COOL POPCORN TRICK

Caramel

Air-popped

Cheese

78 calories 3 g fat 113 mg sodium

145 calories 4 g fat 137 mg sodium

31 calories 0 g fat 1 mg sodium

58 calories 4 g fat 98 mg sodium

Nutrition info, based on USDA data and averages of top brands, is for a one-cup serving.

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Photograph by Travis Rathbone

Food styling by Matt Vohr/Halley Resources; prop styling by Wendy Schelah/Halley Resources

Kettle corn

The moment you find a perfect sweet taste without a funny aftertaste, and zero calories.

Real ingredients. Perfect sweetness. A taste of sweet excitement.™ zingstevia.com ©2015 Domino Foods, Inc.

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EVERY DAY

MAKE MORE TREATS So many delicious— and healthy— ways to indulge this summer!

EAT THIS! NOT THAT!

“ICE CREAM” SANDWICHES Use graham cracker squares instead of chocolate-chip cookies; fill with frozen yogurt or slow-churned ice

a given. These ideas and options let you enjoy your cone or sundae and still fit into your short-shorts. By David Zinczenko

↘

Eat this!

Ginger-Peach Frozen Yogurt With Raspberry Basil Sauce To a small saucepan, add 11⁄2 cups fresh raspberries, 1 tablespoon finely chopped basil, 2 teaspoons honey, and 1 teaspoon lemon zest. Cook over medium heat, stirring occasionally, until raspberries break down and release their juice. Set mixture aside and let cool completely. To a food processor, add 1 pound frozen peach

slices, 1 cup low-fat plain Greek yogurt, 2 teaspoons grated ginger, and 1 teaspoon vanilla extract; blend until smooth and custardlike. Serve immediately, or, for a firmer texture, freeze in a covered bowl for up to 4 hours, stirring and scraping the sides of the bowl every 45 minutes. To serve, divide ice cream among four serving bowls that have been

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chilled in the freezer for 15 minutes. Top each serving with raspberry sauce, 1 tablespoon slivered almonds, and sliced

lg not a diet-wrecking one. Two scoops is enough ice cream to make you feel satfied, and the cone dd hf j t

A SMARTER SUNDAE Start with one scoop of light ice cream and fill the rest of the bowl with fruit. Add a touch of chocolate syrup (it’s lower-cal than hot fudge), and top with a tablespoon or two of nuts or granola.

Not that! ↙

Baskin-Robbins Oreo Layered Sundae

For more smart swaps and delicious recipes, pick up Eat This, Not That! (2015 edition), available exclusively at eatthis.com.

Photograph by Jonathon Kambouris. Food styling by Matt Vohr/Halley Resources. Prop styling by Lauren Shields/Halley Resources. Recipe developed by Matthew Kadey, R.D.N.

Creamy, dreamy dessert It’s summer, so ice cream is

“BANANA SPLIT” Slice, freeze, and puree bananas for a totally vegan, no-sugar-added ice-cream-like dessert. Add frozen berries for a customized flavor.

TASTE, POWERED BY THE AMAZING 5 MICHELLE BERNSTEIN Award-winning Chef and Florida OJ Advocate

AMAZING SMOOTHIE RECIPE

When I’m in the kitchen, I reach for only the most vibrant flavors. That’s why 100% Florida Orange Juice is always

1 ½ cups 100% Florida OJ

on the menu in my award-winning restaurants. With the

½ cup yogurt

Amazing 5, I know that recipes featuring 100% Florida OJ

½ teaspoon vanilla

aren’t just delicious, they’re nutritious too. And always

Whisk together Serve cold or freeze

something I can be extra proud to serve my customers.

Visit FLORIDAJUICE.COM for more AMAZING recipes.

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Pico de Gallo Shrimp Kebabs

15-minute summer meals

The great thing about kebabs, besides being easy and quick to make, is that you can get wildly creative with your combos. Play around with healthy picks (pretty much anything is skewerable), starting with the delicious recipes here. By Kate Parham Kordsmeier

YogurtCurry Chicken Kebabs

*

Nutrition score per serving: 341 calories, 16 g fat (2.3 g saturated), 17 g carbs, 37 g protein, 7 g fiber, 505 mg sodium

taste. Add mixture to bag, seal, and toss to coat. Thread chicken and vegetables onto 4 skewers and grill over medium-high heat, turning occasionally, for 10 to 12 minutes or until cooked through. Serves 2.

*

Nutrition score per serving: 338 calories, 6 g fat (1.5 g saturated), 26 g carbs, 45 g protein, 5 g fiber, 447 mg sodium

ENTS THAT NEED TO BE GRILLED FOR ABOUT THE SAME AMOUNT OF TIME. FOR LONGER-COOKING VEGGIES, PARBOIL OR MICROWAVE THEM FIRST.

Photographs by Travis Rathbone

Food styling by Matt Vohr/Halley Resources; prop styling by Sarah Guido-Laakso/Halley Resources

Cut a large sweet potato into 1-inch cubes and microwave, covered, on high for 4 to 5 minutes or until tender. Cut two chicken breasts into 1-inch cubes. Place sweet potato, chicken, 8 broccoli florets, and eight 1-inch pieces of red bell pepper in a large ziplock bag. Whisk together 1⁄4 cup plain low-fat Greek yogurt, 1 teaspoon curry powder, 1⁄2 teaspoon ground cumin, 1 teaspoon grated fresh ginger, 2 minced garlic cloves, 2 teaspoons fresh cilantro, 2 tablespoons lowsodium chicken stock, and salt and pepper to

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Place 16 peeled and deveined shrimp in a large ziplock bag. Add 1 avocado, peeled, pitted, and chopped into cubes; 2 jalapeños, split, seeds and ribs removed, and cut into 1-inch pieces; 8 cherry tomatoes; and 1⁄2 red onion, cut into wedges with the root intact. In a medium bowl, whisk together the juice of 2 limes, 2 teaspoons extra-virgin olive oil, 1 teaspoon chopped cilantro, 2 minced garlic cloves, 1⁄4 teaspoon red pepper flakes, and salt and pepper to taste. Pour mixture into bag, seal, and toss to coat. Thread shrimp and vegetables onto 4 skewers and grill over medium-high heat, turning occasionally, about 8 minutes or until shrimp is pink. Serves 2.

Artfully simple, incredibly delicious. ©2015 STACY’S PITA CHIP COMPANY, INC.

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N E W & E ASY

POWERFULLY

CLEAN VIBRANTLY FRESH ACADIA NATIONAL PARK - MAINE -

Balsamic Steak, Fig, and Kebabs

*

ARM & HAMMER™ is proud to contribute to the National Park Foundation in helping to preserve America’s National Parks.

THE CLEAN YOU NEED, SCENTS INSPIRED BY NATURE, FOR LESS*. *per load vs. the leading detergent

Find us on

TIP

USE METAL SKEWERS, BECAUSE WOOD CAN EASILY BURN. IF WOODEN SKEWERS ARE ALL YOU HAVE, SOAK THEM IN WATER FOR A HALF HOUR BEFORE YOU START GRILLING.

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FOR THE SWIM. FOR THE BIKE. FOR THE RUN. N O T T O M E N T I O N T H E A F T E R P A R T Y. 7 powerful grams of plant-based protein Over 30 essential vitamins and nutrients

Nothing beats a handful a day for heart health

The most preferred nut in America

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F R E S H & FAST

It’s time for . . .

Blackberries

You know them as a sweet–tart summer treat, but chefs love the versatility of these juicy berries. We collected three savory twists on the healthy fruit (we’re talking 8 grams of fiber and just 62 calories per cup) to invite you to think outside the smoothie.

‘

PICKLE THEM

“Place a pound of blackberries in a large bowl. In a small pan, combine 2⁄3 cup water, 1⁄2 cup white balsamic vinegar, 2⁄3 cup sugar, a sprig of fresh rosemary, 1⁄2 teaspoon red chile pepper flakes, 1⁄4 vanilla bean, and 1⁄2 bay leaf and bring to a boil; pour over blackberries and let cool to room temperature. Transfer to a container, chill overnight, and enjoy on salads or with a meat-and-cheese plate. Eat them within two weeks.”

‘

PAIR WITH PORK

“While grilling pork, put 2 pints blackberries in a bowl with 1 teaspoon salt and 2 teaspoons sugar; gently crush with a fork. Toss with 1⁄3 cup shredded mint and let marinate. Meanwhile, slice 2 red onions into thick rings and sprinkle with salt; cook in a dry pan until charred and slightly softened, about 6 minutes, turning once. Serve the pork with onion rings and blackberries with their juice.”

Owner of Lantern in Chapel Hill, North Carolina

‘

MAKE A VIBRANT VEGGIE SIDE

“Add a few drops of grapeseed oil to a hot pan and toast 15 brussels sprouts. Set aside to cool. Make a blackberry vinaigrette by mixing together 3 tablespoons grapeseed oil; 1 tablespoon red wine vinegar; 5 smashed blackberries; the zest of 1⁄2 orange; 1⁄4 Thai or serrano pepper, minced; 1 teaspoon honey; and salt to taste. Drizzle sprouts with some of the dressing (store extra in the fridge) and top with toasted Marcona almonds, 5 whole blackberries, and shaved Manchego cheese.”

—Luis Pous Executive chef at Asia de Cuba in New York City

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Photograph by Corbis

—Andrea Reusing

—Jeff Mahin Chef and partner at M Street Kitchen in Los Angeles

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NEWS

= SURPRISING SODIUM SOURCE

Guacamole game changer CH EMPOWER LUN

Make it veggie today SWITCHING OUT SOME of your meatier meals to go vegetarian once in a while makes a huge difference in your health, according to recent research. And an easy place to start is lunch. Still, you want substantial (and interesting!) food to keep you happy and get you through the day. Start with antioxidant-packed veggies like broccoli, peas, mushrooms, and peppers, and a protein such as tofu, chickpeas, chopped nuts, or even cheese. Vegan chef Chloe Coscarelli, a coowner of By Chloe in New York City, takes it up a notch with an easy sauce: Blend a cooked new potato (microwave with a little water for about five minutes), a spoonful of capers, herbs, garlic, salt, a few squirts of tomato paste and mustard, water, and oil. For even more heartiness and extra texture and flavor, she often adds pasta; soba noodles, quinoa and spelt pasta, spiralized zucchini, and kelp noodles are excellent options.

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Everyone has a guac recipe they swear by, but this idea from Ivy Stark, the executive chef at Dos Caminos in New York City, is beyond delicious and yet totally easy. Her trick: Blend the seasonings before you add the avocado, so they can integrate. Char hot peppers under the broiler and then mash them with chopped scallion or onion, cilantro, and salt. Mix in avocado, add lime juice, tomatoes if you want, stir, and serve.

Clockwise, from left: Photograph by Bauer Syndication/Trunkarchive.com. Photograph by Getty Images. Photograph by Levi Brown/Trunkarchive.com. Photograph by Travis Rathbone. Food styling by Matt Vohr/Halley Resources. Prop styling by Sarah Guido-Laakso/Halley Resources

If toast is your usual breakfast choice, consider this: It may be giving you a headache. Baked goods can be high in sodium, and salt intake was linked to headaches in a Johns Hopkins University School of Medicine study. Check your bread’s nutrition label. Pick a loaf with 100 milligrams or less per slice and keep salt intake in check for fewer pounders, says study author Lawrence Appel, M.D.

IT’S TASTIER THAN MILK.

PEOPLE WITH TASTE BUDS SAID SO.

Silk Vanilla Almondmilk is deliciously smooth and most people prefer its taste to milk. Try for yourself.

#silkbloom National Taste Test 2013; Silk Vanilla Almondmilk vs. dairy milk. Character is a trademark of WhiteWave Foods.

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NEWS

Eat to boost endurance Dig into these before a workout and stay strong to the finish, says Cynthia Sass, R.D.N., the author of Slim Down Now.

Right: Photograph by Jonathon Kambouris. Food Styling by Matt Vohr/Halley Resources. Prop Styling by Lauren Shields/Halley Resources. Bottom: Photograph by Getty Images

LENTILS Their iron helps you produce hemoglobin, which carries oxygen in your blood. In one study, cyclists who ate lentils rode 20 minutes longer than those who ate a different snack. Sass suggests a lentil salad 30 to 40 minutes preworkout. BEET JUICE Studies show it can help you exercise 14 percent longer. The nitrates in beets reduce your muscles’ need for oxygen, so they can push you through that tough final stretch. HONEY Drizzle a teaspoon on a banana to benefit from the slow release of natural sugars, which your body converts to energy. BELL PEPPER During distance exercise, your body taps into stored fat and carbs for fuel. To access fat—and stave off fatigue— you need an adequate supply of vitamin C in your blood, Sass says. Peppers have more than twice the amount of an orange.

MAKE PEANUTS YOUR 3 P.M. SNACK Almonds and walnuts get all the love, but humble peanuts are just as good for your heart, a Vanderbilt University study found. They’re full of healthy fat, fiber, vitamins, and polyphenols, which keep inflammation at bay and your blood vessels flexible, lowering your risk of heart disease, says study author Xiao-Ou Shu, M.D., Ph.D. Goes without saying, but stick with the natural kind, rather than sugary or salty types. SHAPE.COM JUNE 2015 125

SHAPE reviewed

RISE, THE APP THAT PUTS A NUTRITIONIST IN YOUR POCKET What it is For $10 to $15 a week, Rise connects you with a registered dietitian to help you meet your weight-loss and other nutrition goals. You take photos of your meals and snacks and send them to the R.D.N. via the app. Then she gives you daily (often hourly) feedback, like “Choose the rye toast or the potatoes, not both,” that helps you learn to make better decisions. Pros The app keeps you accountable; when you know that “someone” is watching, you think twice about ordering dessert. It uses visuals to teach proper portion sizes, which is helpful and practical. Cons There’s no set eating plan to follow, which may be a problem for dieters who need structure. And although you can message your exercise details to your nutrition coach (or log them through FitBit or Apple Health), the app isn’t able to factor workouts into your ideal eating routine.

The food lover’s diet

Verdict A great option for the price. It’s best for those who want hand-holding when making day-to-day diet decisions and are looking for continuous advice and encouragement.

Top: Photograph by Levi Brown/Trunkarchive.com

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NÚMERO UNO.

Want a tastier salad? “Sí.” Then reach for Avocados From Mexico, the only avocados that are available all year round, grown with love and dedication. The next time you’re crafting a salad, make it a little more special with the top-selling avocado brand in the U.S. Taste that’s ¡increíble!

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W E I G H T LOS S

Do you have a slim WHY YOU MUST EAT CHOCOLATE DAILY

FIFTY PERCENT of women don’t eat breakfast when they’re busy, according to a recent survey. Bad move: Forgoing a morning meal can lead to intense cravings that last up to four hours, say researchers at the University of Missouri. They discovered that eating breakfast, especially a high-protein one, stimulates the pleasure hormone dopamine, which suppresses food cravings, explains study author Heather Leidy, Ph.D. When you bypass the meal, your dopamine levels stay low all morning, leading to visions of doughnuts dancing in your head. From now on, start your day with eggs, yogurt, and fruit, or try one of our protein-rich smoothie bowls on page 109.

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Clockwise, from top left: Photograph by Arthur Belebeau/trunkarchive.com. Photograph by Zachary Zavislak/Trunkarchive.com. Photograph by Stockfood

YOUR BEST SNACK CONTROL

ENERGY TO TAKE OUT THE

BOYS © 2015 Almond Board of California. All rights reserved.

CRUNCH ON

Eat healthy without spending a bundle You can easily skip the high-priced specialty items and fancy stores and still make good-foryou meals. It just takes some shopping and prepping smarts, which we’ve armed you with on these pages. By Juno DeMelo

 continued

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Photographs by Jonathon Kambouris

WHAT THE BEST MORNINGS ARE MADE OF.

Start your day on the plus side of delicious with Quaker® Real Medleys.® Try new Summer Berry Granola as a delicious snack or topping that’s loaded with crunchy clusters plus real fruit. And there’s new Banana Walnut Oatmeal +, complete with super grains and packed with bananas and crunchy nuts. #QuakerUp

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S M A RT I D E AS

HERE’S WHAT IT COSTS to have a great diet: about

$1.50 more a day than you pay for a crappy diet, according to an analysis by the Harvard School of Public Health. In fact, some of the most nutritious foods are the most affordable. (Swiss chard, anyone?) And for those things that do cost more, well, we found savvy buying and cooking strategies to help you save there, too. You’ll be eating deliciously and healthfully without draining your bank account.

WHEN IN DOUBT, MAKE TACOS

The simple way to pocket $2,275 this year

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Food styling by Matt Vohr/Halley Resources. Prop styling by Wendy Schelah/Halley Resources

SAVE TIME & MONEY

“Most of us buy too much at the supermarket, then end up tossing at least half the produce we purchased,” says Melissa Lanz, the founder and CEO of the meal-planning subscription service Thefresh20.com. According to a study by the Natural Resources Defense Council, the average U.S. family throws out about $2,275 worth of food a year. The fix: Before doing the week’s shopping, Lanz says, pick out a few recipes that call for several of the same ingredients, so you use up everything you buy. Here’s an example of how to make the most of your haul: Whole-grain pasta salad with tomatoes, basil, feta, and olives. Lemon shrimp with broccoli, tomatoes, feta, and basil. Shrimp with pasta, broccoli, tomatoes, olives, lemon, and basil.

DOES DEPRESSION HOLD YOU BACK FROM ENJOYING YOUR LIFE? Depression is a serious medical condition that can leave you feeling sad, helpless, overwhelmed, and uninterested in your favorite activities. You may feel like you have to wind yourself up. PRISTIQ® (desvenlafaxine) 50 mg is FDA-approved to treat depression. In clinical studies, PRISTIQ 50 mg also helped improve patients’ ability to function according to a scale* used to measure how depression disrupts the following areas: Work Social life/leisure activities Family life/home responsibilities In clinical studies, PRISTIQ 50 mg showed no significant difference in average weight gain versus placebo.† Please see Important Safety Information below. Ask your doctor if PRISTIQ may be right for you.

• • •

* Sheehan Disability Scale (a validated measure of functional impairment) total score for Pristiq vs placebo. †Side effects may increase at higher doses. Based on data from 8- and 12-week clinical studies, long-term effects on weight have not been established.

Important Safety Information About PRISTIQ Suicidality and Antidepressant Drugs Antidepressants increased the risk of suicidal thinking and behavior in children, teens, and young adults. Depression and certain other psychiatric disorders are themselves associated with increases in the risk of suicide. Patients of all ages who are started on antidepressant therapy or when the dose is changed should be monitored appropriately and observed closely for clinical worsening, suicidality, or unusual changes in behavior such as becoming agitated, irritable, hostile, aggressive, impulsive or restless. Should these occur, report them to a doctor right away. PRISTIQ is not approved for use in children under 18. Do not take PRISTIQ if you are allergic to desvenlafaxine, venlafaxine, or any of the ingredients in PRISTIQ. Do not take PRISTIQ if you currently take, or have taken within the last 14 days, any medicine known as an MAOI (including intravenous methylene blue or the antibiotic linezolid). Allow 7 days after stopping PRISTIQ before starting an MAOI. Taking an MAOI with PRISTIQ can cause serious or even lifethreatening side effects.

Before taking PRISTIQ, tell your healthcare professional about all prescription and over-the-counter medications and supplements you take or plan to take including: those to treat migraines or psychiatric disorders (including other antidepressants) to avoid serotonin syndrome, a potentially life-threatening condition; aspirin, NSAID pain relievers, or blood thinners because they may increase the risk of bleeding. PRISTIQ may cause or worsen some conditions, so tell your healthcare professional about all the medical conditions you have or had including: High blood pressure, which should be controlled before starting PRISTIQ and monitored regularly Heart problems, high cholesterol or triglyceride levels, a history of stroke, kidney or liver problems, or low sodium levels in your blood Bleeding problems Depression, suicidal thoughts or behavior Mania, bipolar disorder, or seizures or convulsions Nursing, pregnancy, or plans to become pregnant Some people are at risk for visual problems such as eye pain, changes in vision, or swelling or redness around the eye. You may want to undergo an eye

• • • • • •

examination to see if you are at risk and get preventative treatment if you are. Discontinuation symptoms may occur when stopping or reducing PRISTIQ, so talk to your healthcare professional before stopping or changing your dose. Until you see how PRISTIQ affects you, be careful driving a car or operating machinery. Avoid drinking alcohol while taking PRISTIQ. In clinical studies, most common side effects with PRISTIQ 50 mg were nausea, dizziness, sweating, constipation, and decreased appetite. Indication PRISTIQ is a prescription medication approved for the treatment of major depressive disorder in adults. Please see brief summary of Full Prescribing Information, including BOXED WARNING, on adjacent page. You are encouraged to report negative side effects of prescription drugs to the FDA. Visit www.fda.gov/medwatch, or call 1-800-FDA-1088. © 2015 Pfizer Inc. All rights reserved. January 2015 PQP719120-01

Visit: PristiqSavings.com Call: 1-800-PRISTIQ (1-800-774-7847)

IMPORTANT FACTS ABOUT

(pris•teek’) Pristiq® (desvenlafaxine) Extended-Release Tablets

Read the Medication Guide that comes with your prescription before you start taking PRISTIQ and each time you get a refill. There may be new information. This information does not take the place of talking to your healthcare provider about your medical conditions or treatment. Talk to your healthcare provider about: • all risks and benefits of treatment with antidepressant medicines • all treatment choices for depression or other serious mental illness What is the most important information I should know about antidepressant medicines, depression and other serious mental illnesses, and suicidal thoughts or actions? 1. Antidepressant medicines may increase suicidal thoughts or actions in some children, teenagers, and young adults within the first few months of treatment. 2. Depression and other serious mental illnesses are the most important causes of suicidal thoughts and actions. Some people may have a particularly high risk of having suicidal thoughts or actions. These include people who have (or have a family history of) bipolar illness (also called manic-depressive illness) or suicidal thoughts or actions. 3. How can I watch for and try to prevent suicidal thoughts and actions? • Pay close attention to any changes, especially sudden changes, in mood, behaviors, thoughts, or feelings. This is very important when an antidepressant medicine is started or when the dose is changed. • Call the healthcare provider right away to report new or sudden changes in mood, behavior, thoughts, or feelings. • Keep all follow-up visits with the healthcare provider as scheduled. Call the healthcare provider between visits as needed, especially if you have concerns about symptoms. Call a healthcare provider right away if you have any of the following symptoms, especially if they are new, worse, or worry you: • feeling very agitated or restless • thoughts about suicide or dying • an extreme increase in activity and talking • trouble sleeping (insomnia) (mania) • attempts to commit suicide • panic attacks • new or worse depression • other unusual changes in behavior or mood • acting aggressive, being angry or violent • new or worse anxiety • new or worse irritability • acting on dangerous impulses What else do I need to know about antidepressant medicines? • Never stop an antidepressant medicine without first talking to a healthcare provider. Stopping an antidepressant medicine suddenly can cause other symptoms. • Antidepressants are medicines used to treat depression and other illnesses. It is important to discuss all the risks of treating depression and also the risks of not treating it. Patients should discuss all treatment choices with the healthcare provider, not just the use of antidepressants. • Antidepressant medicines have other side effects. Talk to the healthcare provider about the side effects of this medicine. • Antidepressant medicines can interact with other medicines. Know all of the medicines that you take. Keep a list of all medicines to show the healthcare provider. Do not start new medicines without first checking with your healthcare provider. • Not all antidepressant medicines prescribed for children are FDA approved for use in children. Talk to your child’s healthcare provider for more information. Important Information about Pristiq Extended-Release Tablets Read the patient information that comes with Pristiq before you take Pristiq and each time you refill your prescription. There may be new information. If you have questions, ask your healthcare provider. This information does not take the place of talking with your healthcare provider about your medical condition or treatment. What is Pristiq? • Pristiq is a prescription medicine used to treat depression. Pristiq belongs to a class of medicines known as SNRIs (or serotonin-norepinephrine reuptake inhibitors). Who should not take Pristiq? Do not take Pristiq if you: • are allergic to desvenlafaxine, venlafaxine • have taken an MAOI within 7 days of or any of the ingredients in Pristiq. stopping Pristiq unless directed by your • take a monoamine oxidase inhibitor (MAOI). healthcare provider. Ask your healthcare provider or pharmacist • have started PRISTIQ and if you stopped if you are not sure if you take an MAOI, taking an MAOI in the last 14 days unless including the antibiotic linezolid and the directed by your healthcare provider. intravenous medicine methylene blue. What should I tell my healthcare provider before taking Pristiq? Tell your healthcare provider about all your medical conditions, including if you: • have mania or bipolar disorder • have high blood pressure • have heart problems • have low sodium levels in your blood • have high cholesterol or high triglycerides • are pregnant or plan to become pregnant. It • history of stroke is not known if Pristiq will harm your • have or had depression, suicidal unborn baby. • are breastfeeding. Pristiq can pass into thoughts or behavior your breast milk and may harm your baby. • have kidney problems Talk with your healthcare provider about • have liver problems the best way to feed your baby if you take • have or had bleeding problems Pristiq. • have or had seizures or convulsions This brief summary is based on Pristiq Prescribing Information LAB-0539-6.0, revised June 2014. PQP671007-01 © 2014 Pfizer Inc. All rights reserved. July 2014

Serotonin syndrome Rare, but potentially life-threatening, conditions called serotonin syndrome can happen when medicines such as Pristiq are taken with certain other medicines. Serotonin syndrome can cause serious changes in how your brain, muscles, heart and blood vessels, and digestive system work. Especially tell your healthcare provider if you take the following: • medicines to treat migraine headaches • medicines used to treat mood, anxiety, known as triptans psychotic, or thought disorders, including • St. John’s Wort tricyclics, lithium, selective serotonin • MAOIs (including linezolid, an antibiotic and reuptake inhibitors (SSRIs), or serotonin intravenous methylene blue) norepinephrine reuptake inhibitors (SNRIs), • tryptophan supplements or other dopamine antagonists, such as • silbutramine • tramadol metoclopramide Ask your healthcare provider if you are not sure whether you are taking any of these medicines. Before you take Pristiq with any of these medicines, talk to your healthcare provider about serotonin syndrome. See “What are the possible side effects of Pristiq?” Do not take Pristiq with other medicines containing venlafaxine or desvenlafaxine. Switching from other antidepressants Side effects from discontinuing antidepressant medication have occurred when patients switched from other antidepressants, including venlafaxine, to Pristiq. Your doctor may gradually reduce the dose of your initial antidepressant medication to help reduce these side effects. What should I avoid while taking Pristiq? • Do not drive a car or operate machinery until you know how Pristiq affects you. • Avoid drinking alcohol while taking Pristiq. What are the possible side effects of Pristiq? Pristiq can cause serious side effects, including: • See the beginning of this page. • Serotonin syndrome. See “What should I tell my healthcare provider before taking Pristiq?” Get medical help right away if you think that you have these syndromes. Signs and symptoms of these syndromes may include one or more of the following: • coma • diarrhea • restlessness • nausea • loss of coordination • hallucinations (seeing and • vomiting • fast heart beat hearing things • confusion • increased body temperature that are not real) • increase in blood pressure • muscle stiffness Pristiq may also cause other serious side effects including: • New or worsened high blood pressure (hypertension). Your healthcare provider should monitor your blood pressure before and while you are taking Pristiq. If you have high blood pressure, it should be controlled before you start taking Pristiq. • Abnormal bleeding or bruising. Pristiq and other SNRIs/SSRIs may cause you to have an increased chance of bleeding. Taking aspirin, NSAIDs (non-steroidal anti-inflammatory drugs), or blood thinners may add to this risk. Tell your healthcare provider right away about any unusual bleeding or bruising. • Visual problems • eye pain • changes in vision • swelling or redness in or around the eye Only some people are at risk for these problems. You may want to undergo an eye examination to see if you are at risk and receive preventative treatment if you are. • Symptoms when stopping Pristiq (discontinuation symptoms). Side effects may occur when stopping Pristiq (discontinuation symptoms), especially when therapy is stopped suddenly. Your healthcare provider may want to decrease your dose slowly to help avoid side effects. Some of these side effects may include: • dizziness • tiredness • diarrhea • sweating • abnormal dreams • headache • sleeping problems • anxiety • nausea • irritability (insomnia) • Seizures (convulsions) • Low sodium levels in your blood. Symptoms of this may include headache, difficulty concentrating, memory changes, confusion, weakness, and unsteadiness on your feet. In severe or more sudden cases, symptoms can include hallucinations (seeing or hearing things that are not real), fainting, seizures and coma. If not treated, severe low sodium levels could be fatal. • Lung problems. Some people who have taken the medicine venlafaxine which is the same kind of medicine as the medicine in PRISTIQ have had lung problems. Symptoms of lung problems include difficulty breathing, cough, or chest discomfort. Tell your healthcare provider right away if you have any of these symptoms. Common side effects with Pristiq include: • sleepiness • nausea • loss of appetite • dizziness • anxiety • insomnia • decreased sex drive • sweating • delayed orgasm and ejaculation • constipation These are not all the possible side effects of Pristiq. Tell your healthcare provider about any side effect that bothers you or does not go away. Call your doctor for medical advice about side effects. You are encouraged to report negative side effects of prescription drugs to the FDA. Visit www.fda.gov/medwatch, or call 1-800-FDA-1088. Need more information? • Ask your doctor or pharmacist. This is only a summary of important information. • Go to www.pristiq.com or call 1-800-PRISTIQ (1-800-774-7847).

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eat right Send in the subs Rethink pantry staples. “Bouillon paste is cheaper and tastier than chicken broth,” says blogger Beth Moncel, the author of Budget Bytes: Over 100 Easy, Delicious Recipes to Slash Your Grocery Bill in Half. Instead of using olive oil for sautéing, switch to less expensive oils, like canola and grapeseed.

S M A RT I D E AS

THIS DISH IS A CHEAP WAY TO FEED FOUR.

Swiss Chard Oven Omelet Serves: 4 Cook time: 30 minutes Total time: 40 minutes

1⁄4 teaspoon freshly ground black pepper Red pepper flakes (optional)

1 tablespoon olive oil

GO ROOT TO STALK Stop tossing all those stems. Use an entire fruit or vegetable, says Tara Duggan, the author of Root-to-Stalk Cooking. Stems, stalks, and greens are full of vitamins and minerals and they have distinctive flavors that will liven up your dishes. Eat the stalks as well as the florets of broccoli and cauliflower; use carrot greens for a garnish instead of parsley; stir-fry the green part of leeks; slice chard stems into ribbons and add them to a salad.

8 ounces Yukon Gold potatoes cut into ¼-inch-thick slices (about 2 cups)

3.

1.

4.

2.

1⁄2 medium onion, chopped 2 cups thinly sliced Swiss chard, stems and ribs removed 4 eggs plus 2 egg whites 3⁄4 teaspoon kosher salt

MAKE YOUR OWN POSTWORKOUT SNACK Protein bars cost a lot if you eat them every day. You can make your own healthier version with this easy recipe from Dana Shultz, a cofounder of the Minimalist Baker. Puree 1 cup pitted dates in a food processor for about 1 minute; combine with 11⁄2 cups oats and 1 cup chopped almonds. Warm 1⁄4 cup each honey and peanut butter over low heat; stir and pour over oat mixture, then mix. Transfer to an 8-by-8-inch parchment paper–lined pan, press down, cover with plastic wrap, and refrigerate for 15 to 20 minutes until set. Remove from pan and cut into 10 bars. SHAPE.COM JUNE 2015 135

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eat right

S M A RT I D E AS

42% SHOP LIKE A CHEF Today, the average shopper hits up nine different “channels,” including big-box stores and farmers’ markets, each month, says retail analyst Phil Lempert, the founder of Super marketguru.com. “Grocery stores have lost 15 percent of their market share over the last 10 years, so they’re willing to work extra hard for your business,” he says. That means if you want just half a cabbage, ask the produce guy to split one for you, so that you don’t end up throwing out the rest. Likewise, ask to taste an apple before shelling out your hard-earned cash for a bushel of them.

Give old food new life 136 JUNE 2015 SHAPE.COM

Your savings when you buy frozen broccoli rather than fresh. In addition to being less expensive, frozen produce is often more nutritious because it’s picked at its peak. Roast frozen vegetables straight out of the freezer at 400° for 20 minutes, flipping them halfway through, Melissa d’Arabian says.

Rewrite your shopping list The foo

ds below give yo u the biggest nutritio nal bang for your buck. Fill your ca rt with them, an d then work them into your diet. The omelet reci pe on the previo us page is a good p lace to start. Broccoli Beans Cabbage Whole-wheat Potatoes pasta Swiss chard Brown rice Romaine Canned tuna Bananas Bone-in chicken thighs Honeydew Eggs Cantaloupe Yogurt Cottage cheese Peanut butter

Turn hard, crusty bread into bread crumbs, or cube it and toss it with tomatoes, basil, and vinaigrette for a tasty summer salad. Freeze fruits and veggies that are going bad for future

use in smoothies: Fill ziplock bags with handfuls of wilted spinach or kale, bruised berries, and brown bananas and freeze until you’re ready to pop them into the blender with a little milk.

Break the rules We’ve been told never to refrigerate tomatoes. Wrong, says Daniel Gritzer, the culinary director of the Serious Eats website, who found no truth to this mandate when he tested it. To get the longest life from tomatoes—and pears, peaches, and avocados—let them ripen on the counter, then put them in the fridge. Bring them to room temperature before you eat. Stale tortillas make the best migas (eggs scrambled with tortilla strips), says Erin Chase, the author of The $5 Dinner Mom Cookbook. Or crisp them in the oven to make your own chips.

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Build a better mood

By Mirel Ketchiff

SHAPE.COM JUNE 2015 139

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E V E RY DAY

BREATHE HAPPIER

Savor the wait

Move even more Studies continue to prove that exercising your body does amazing things for your brain, providing more than just the satisfaction you feel after a workout. “Physical activity is the surest way to enhance a good feeling,” says Emiliana Simon-Thomas, Ph.D., the science director of 140 JUNE 2015 SHAPE.COM

the University of California, Berkeley, Greater Good Science Center. Here’s why: Your brain gets flooded with neurotransmitters like dopamine and norepinephrine, which take your mental state from “feeling fine” to “top of the world.” Exercise also helps prevent you from dwelling on anything that might bring you down, busting stress in the process, Olivo says. And although the workout ends, that relaxed, elated frame of mind lasts a lot longer. You’re heard it before, but we’ll say it again: Find a way to get your heart pumping for at least 30 minutes a day.

Be extra nice today Do something for someone else, like treating a coworker to coffee or bringing a cupcake to a friend who could use

a pick-me-up. These are small gestures, yes, but according to research from the University of Houston, such specific do-good actions offer a more enduring mood lift than loftier, broader aspirations like “Be kind to others.” Make a habit of following through on one sweet move a day and you’ll be the one to win out.

But be bad too Intentionally acting out in little ways delivers a thrill in the moment and will make your mood impervious to doubts that might crop up later, says Robert Leahy, Ph.D., the author of The Worry Cure. Doing something you know you shouldn’t forces you to confront the consequences—and to see that they’re not as dire as you imagined they would be. As a result, you’ll be able to handle stress without losing your good mood. Misbehave at least once a week. Things like ditching a not-crucial obligation at the last minute or being the loud one at a posh party count. Just don’t default to the same bad behavior repeatedly or it will quickly lose its power.

Previous page: Photograph by Beth Studenberg/Thelicensingproject.com

Anticipation is a happy feeling. Expectations for an upcoming vacation or a special night out cause you to daydream, plan, and talk about the event, which builds the thrill, according to researchers at Cornell University. You get a psychological bump that is almost as good as the joy you feel during the experience. So you need to milk that prelude: Take time to think about the positive things you’ve got coming up in the next few months. But don’t stop there—visual reminders will add extra excitement, studies show, so jot the events on a wall calendar or plug them into your phone, along with little thoughts and actions that lead up to the event. Daily happy hits.

Treating a coworker to coffee will make her happy—and you even happier.

When you need to pull yourself out of a funk quickly, try this: Take 10 deep breaths through your nose, making sure to exhale (through your mouth) superslowly. “On a very basic level, deep diaphragmatic breathing engages the part of the nervous system that’s associated with calm and connection to others,” explains Emiliana SimonThomas, Ph.D. So a breathing break, even a short one like this, will instantly lower your blood pressure, slash your stress level, and bring on a feeling of well-being.

maybe it’s time to With Your Current AND ASK ABOUT THE 100% HORMONE-FREE, MORE THAN 99% EFFECTIVE PARAGARD (intrauterine copper contraceptive) IUD. ®

DID YOU KNOW BIRTH CONTROL CAN BE HIGHLY EFFECTIVE WITHOUT ANY HORMONES? PARAGARD® is the only IUD that’s 100% hormone free and lasts up to 10 years. It can be placed during a routine office visit and removed at any time. There are no daily routines or refill hassles, just a simple monthly string check. If you’ve tried other birth control methods that just aren’t working for you, maybe it’s time to talk to your healthcare provider about PARAGARD®. Under the Affordable Care Act (ACA), PARAGARD® may now be available to insured women without a co-pay or other out-of-pocket costs. Check with your insurance provider.

PARAGARD® is indicated for intrauterine contraception for up to 10 years. IMPORTANT SAFETY INFORMATION Do not use PARAGARD® if you have a pelvic infection, get infections easily or have certain cancers. Less than 1% of users get a serious infection called pelvic inflammatory disease. If you have persistent pelvic or stomach pain, or if PARAGARD® comes out, tell your healthcare provider. If it comes out, use back-up birth control. Occasionally, PARAGARD® may attach to or in rare cases may go through the uterine wall and may also cause other problems. In some cases, surgical removal may be necessary. Although uncommon, pregnancy while using PARAGARD® can be life threatening and may result in loss of pregnancy or fertility. Bleeding or spotting may increase at first but should decrease in 2 to 3 months. PARAGARD® does not protect against HIV or STDs. You are encouraged to report negative side effects of prescription drugs to the FDA at www.fda.gov/medwatch or call 1-800-FDA-1088. Please see the following page for a brief summary of Prescribing Information.

Ask your doctor if PARAGARD® is right for you. Visit PARAGARD.com or call 1-877-PARAGARD (727-2427).

©2014 Teva Women’s Health, Inc. All rights reserved. PARAGARD® is a registered trademark of Teva Women’s Health, Inc. PAR-40568 October 2014

Brief Summary (See package brochure for full prescribing information) Rx Only ParaGard® T 380A Intrauterine Copper Contraceptive is used to prevent pregnancy. It does not protect against HIV infection (AIDS) and other sexually transmitted diseases. What is ParaGard®? ParaGard® (intrauterine copper contraceptive) is a copper-releasing device that is placed in your uterus to prevent pregnancy for up to 10 years. ParaGard® is made of white plastic in the shape of a “T.” Copper is wrapped around the stem and arms of the “T”. Two white threads are attached to the stem of the “T”. The threads are the only part of ParaGard® that you can feel when ParaGard® is in your uterus. ParaGard® and its components do not contain latex. How long can I keep ParaGard® in place? You can keep ParaGard® in your uterus for up to 10 years. After 10 years, you should have ParaGard® removed by your healthcare provider. If you wish and if it is still right for you, you may get a new ParaGard® during the same visit. What if I change my mind and want to become pregnant? Your healthcare provider can remove ParaGard® at any time. After discontinuation of ParaGard®, its contraceptive effect is reversed. How does ParaGard® work? Ideas about how ParaGard® works include preventing sperm from reaching the egg, preventing sperm from fertilizing the egg, and possibly preventing the egg from attaching (implanting) in the uterus. ParaGard® does not stop your ovaries from making an egg (ovulating) each month. How well does ParaGard® work? Fewer than 1 in 100 women become pregnant each year while using ParaGard®. Who should not use ParaGard®? You should not use ParaGard® if you: Might be pregnant, Have a uterus that is abnormally shaped inside, Have a pelvic infection called pelvic inflammatory disease (PID) or have current behavior that puts you at high risk of PID (for example, because you are having sex with several men, or your partner is having sex with other women), Have had an infection in your uterus after a pregnancy or abortion in the past 3 months, Have cancer of the uterus or cervix, Have unexplained bleeding from your vagina, Have an infection in your cervix, Have Wilson’s disease (a disorder in how the body handles copper), Are allergic to anything in ParaGard®, Already have an intrauterine contraceptive in your uterus. How is ParaGard® placed in the uterus? ParaGard® is placed in your uterus during an office visit. Your healthcare provider first examines you to find the position of your uterus. Next, he or she will cleanse your vagina and cervix, measure your uterus, and then slide a plastic tube containing ParaGard® into your uterus. The tube is removed, leaving ParaGard® inside your uterus. Two white threads extend into your vagina. The threads are trimmed so they are just long enough for you to feel with your fingers when doing a self-check. As ParaGard® goes in, you may feel cramping or pinching. Some women feel faint, nauseated, or dizzy for a few minutes afterwards. Your healthcare provider may ask you to lie down for a while and to get up slowly. How do I check that ParaGard® is in my uterus? Visit your healthcare provider for a check-up about one month after placement to make sure ParaGard® is still in your uterus. You can also check to make sure that ParaGard® is still in your uterus by reaching up to the top of your vagina with clean fingers to feel the two threads. Do not pull on the threads. If you cannot feel the threads, ask your healthcare provider to check if ParaGard® is in the right place. If you can feel more of ParaGard® than just the threads, ParaGard® is not in the right place. If you can’t see your healthcare provider right away, use an additional birth control method. If ParaGard® is in the wrong place, your chances of getting pregnant are increased. It is a good habit for you to check that ParaGard® is in place once a month. You may use tampons when you are using ParaGard®. What if I become pregnant while using ParaGard®? If you think you are pregnant, contact your healthcare professional right away. If you are pregnant and ParaGard® is in your uterus, you may get a severe infection or shock, have a miscarriage or premature labor and delivery, or even die. Because of these risks, your healthcare provider will recommend that you have ParaGard® removed, even though removal may cause miscarriage.

If you continue a pregnancy with ParaGard® in place, see your healthcare provider regularly. Contact your healthcare provider right away if you get fever, chills, cramping, pain, bleeding, flu-like symptoms, or an unusual, bad smelling vaginal discharge. A pregnancy with ParaGard® in place has a greater than usual chance of being ectopic (outside your uterus). Ectopic pregnancy is an emergency that may require surgery. An ectopic pregnancy can cause internal bleeding, infertility, and death. Unusual vaginal bleeding or abdominal pain may be signs of an ectopic pregnancy. Copper in ParaGard® does not seem to cause birth defects. What side effects can I expect with ParaGard®? The most common side effects of ParaGard® are heavier, longer periods and spotting between periods; most of these side effects diminish after 2-3 months. However, if your menstrual flow continues to be heavy or long, or spotting continues, contact your healthcare provider. Infrequently, serious side effects may occur: Pelvic inflammatory disease (PID): Uncommonly, ParaGard® and other IUDs are associated with PID. PID is an infection of the uterus, tubes, and nearby organs. PID is most likely to occur in the first 20 days after placement. You have a higher chance of getting PID if you or your partner have sex with more than one person. PID is treated with antibiotics. However, PID can cause serious problems such as infertility, ectopic pregnancy, and chronic pelvic pain. Rarely, PID may even cause death. More serious cases of PID require surgery or a hysterectomy (removal of the uterus). Contact your healthcare provider right away if you have any of the signs of PID: abdominal or pelvic pain, painful sex, unusual or bad smelling vaginal discharge, chills, heavy bleeding, or fever. Difficult removals: Occasionally ParaGard® may be hard to remove because it is stuck in the uterus. Surgery may sometimes be needed to remove ParaGard®. Perforation: Rarely, ParaGard® goes through the wall of the uterus, especially during placement. This is called perforation. If ParaGard® perforates the uterus, it should be removed. Surgery may be needed. Perforation can cause infection, scarring, or damage to other organs. If ParaGard® perforates the uterus, you are not protected from pregnancy. Expulsion: ParaGard® may partially or completely fall out of the uterus. This is called expulsion. Women who have never been pregnant may be more likely to expel ParaGard® than women who have been pregnant before. If you think that ParaGard® has partly or completely fallen out, use an additional birth control method, such as a condom and call your healthcare provider. You may have other side effects with ParaGard®. For example, you may have anemia (low blood count), backache, pain during sex, menstrual cramps, allergic reaction, vaginal infection, vaginal discharge, faintness, or pain. This is not a complete list of possible side effects. If you have questions about a side effect, check with your healthcare provider. When should I call my healthcare provider? Call your healthcare provider if you have any concerns about ParaGard®. Be sure to call if you: UÊ/ÊÞÕÊ>ÀiÊ«Ài}>Ì UÊ>ÛiÊ«iÛVÊ«>ÊÀÊ«>Ê`ÕÀ}ÊÃiÝ UÊ>ÛiÊÕÕÃÕ>ÊÛ>}>Ê`ÃV>À}iÊÀÊ}iÌ>ÊÃÀià UÊ>ÛiÊÕiÝ«>i`ÊviÛiÀ UÊ}ÌÊLiÊiÝ«Ãi`ÊÌÊÃiÝÕ>ÞÊÌÀ>à ÌÌi`Ê`Ãi>ÃiÃÊ­-/ î UÊ >ÌÊviiÊ*>À>>À`®’s threads or can feel the threads are much longer UÊ >ÊviiÊ>ÞÊÌiÀÊ«>ÀÌÊvÊÌiÊ*>À>>À`® besides the threads UÊ iV iÊ6Ê«ÃÌÛiÊÀÊÞÕÀÊ«>ÀÌiÀÊLiV iÃÊ6Ê«ÃÌÛi UÊ>ÛiÊÃiÛiÀiÊÀÊ«À}i`ÊÛ>}>ÊLii`} UÊÃÃÊ>Ê iÃÌÀÕ>Ê«iÀ` Where can I get more information about ParaGard®? You can get more information at www.ParaGard.com or by calling 1-877-ParaGard (1-877-727-2427).

Teva Women’s Health, Inc. A Subsidiary of Teva Pharmaceuticals USA, Inc. Sellersville, PA 18960 This brief summary is based on ParaGard® FDA-approved patient labeling, Iss. 6/2013. PAR-40022

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S E X & YO U R BO DY

1to2 The number of apples you need to eat per day to boost desire and orgasm frequency. The fruit contains phloridzin, an estrogen-like compound. SOURCE: Archives of Gynecology and Obstetrics

Can too much sugar cause gyno issues?

144 JUNE 2015 SHAPE.COM

Great workout, better orgasm Here’s a surprising side benefit to exercise: Toned abs play a key role in sexual arousal, says Debby Herbenick, Ph.D., the author of The Coregasm Workout. When you work your core, you also strengthen the muscles in your pelvic floor—the ones that tense up when you’re turned on and contract when you climax, translating into a stronger orgasm, Herbenick explains. She swears by the lying leg raise as the perfect way to build your ab and pelvic muscles simultaneously, because it engages the entire area. We suggest you jump on it right away, and get a set or two in every time you work out. Look good, feel very good—can’t beat that payoff.

LYING LEG RAISE Lie on your back with your legs straight and together and your toes turned slightly out. Keeping your lower back pressed against the floor and your hands by your sides (or, if it’s more comfortable, under your butt to support your pelvis), lift both legs until they’re perpendicular to the floor. Slowly lower your legs 45 degrees or as far as you can without arching your back. Hold for a count of 10, then lift them back up. Do 10 to 12 reps.

Photograph by Robert Whitman/Thelicensingproject.com

Yes, says Scott Sullivan, M.D., an associate professor of obstetrics and gynecology at the Medical University of South Carolina. Going overboard on simple sugars, like those in cookies, cakes, candy, and even white flour, can make vaginal pH less acidic, which reduces your ability to fight off the microbes that cause bacterial vaginosis and yeast infections, he explains. Plus, these microbes use sugar as food; so the more you eat, the more they thrive. When you’re in the mood for something sweet, opt for fruit or another natural source. Also, eat plenty of probioticrich foods, like yogurt, kefir, and miso soup, Dr. Sullivan says. They’ll bolster your body’s defense against infectious bacteria.

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Three mind flips for success

By Amanda MacMillan continued

146 JUNE 2015 SHAPE.COM

Photographs by Patrik Giardino

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TO STOP SELF-DOUBT, TELL YOURSELF THAT EVERYTHING WILL WORK OUT IN YOUR FAVOR. YOU SET YOUR SIGHTS on a goal—running more, getting promoted, eating better. Yet something is impeding your path. “Certain ways of thinking can obstruct you without your even realizing it,” says Leslie Sokol, Ph.D., a coauthor of Think Confident, Be Confident. These cognitive tweaks seem minor, but experts say they’ll help you blow past your mental roadblocks, so you can make strides faster and easier. Assume you’ll get a yes Going into a situation with hesitation makes you think and act defensively, and that drowns your confidence, Sokol explains. Say you want to ask your manager for a raise. If you enter her office already worried that she’ll turn you down, you’ll be focused on how to cope or change her mind, rather than on the impulses that made you think you deserve the raise in the first place. Here’s how to break this habit: Right before a potentially stressful situation, tell yourself that everything will work out the way you want it to—you’ll get your yes or perhaps some other unforeseen perks. This confidence boost 148 JUNE 2015 SHAPE.COM

short-circuits the negativity, Sokol says, helping you perform better and shape the conversation to work for you.

Rewrite your story To uncover hidden barriers to success, start by jotting down a desired, but so far unfulfilled, goal and what’s holding you up. For example, “I want to go to the gym after work every day, but by the time I get home and eat, it’s usually too late.” A day later, try again, this time beginning with the phrase The truth is. “It’s easy to mentally dismiss troubling truths about yourself, but the act of rewriting forces you to confront the reality of what’s driving your

behavior,” explains Jack Groppel, Ph.D., a cofounder of the Johnson & Johnson Human Performance Institute. You might find yourself admitting, on paper, “The truth is, once I get home I just want to watch TV and zone out.” This kind of honesty identifies the real roadblock. Now, you can address it.

Think big. Even bigger! We often ignore our most visceral reactions,telling ourselves they’re too extreme to be feasible, notes psychologist Guy Winch, Ph.D., the author of Emotional First Aid. After watching the Boston Marathon, for instance, you might think, I want to run this next year! But then you immediately start backtracking: I can barely finish a 5K, and I’d need to start training for a qualifying marathon soon, so probably not. This means you miss out on what could be a fulfilling opportunity. Instead, “visualize what would happen if you did decide to run, ignoring those ‘buts’ for a bit,” Winch suggests. This gets you in the habit of respecting your core instincts. Remember: You can worry about logistics later, once you decide you’re truly game.

OTEZLA TREATS PLAQUE PSORIASIS DIFFERENTLY

Otezla® (apremilast) is a prescription medicine approved for the treatment of patients with moderate to severe plaque psoriasis for whom phototherapy or systemic therapy is appropriate. In clinical studies, some people taking Otezla saw 75% clearer skin after 4 months. Otezla reduced the redness, thickness, and scaliness of plaque psoriasis. So let your spontaneity shine through—ask if Otezla is right for you. • Otezla offers a different way to treat plaque psoriasis • It is not an injection or a cream • Otezla is a pill you take once in the morning and once at night* • The Otezla Prescribing Information has no requirement for routine lab monitoring *For your first day, you only take one pill.

IMPORTANT SAFETY INFORMATION You must not take Otezla if you are allergic to apremilast or to any of the ingredients in Otezla. Otezla is associated with an increase in adverse reactions of depression. In clinical studies, some patients reported depression and suicidal behavior while taking Otezla. Some patients stopped taking Otezla due to depression. Before starting Otezla, tell your doctor if you have had feelings of depression, suicidal thoughts, or suicidal behavior. Be sure to tell your doctor if any of these symptoms or other mood changes develop or worsen during treatment with Otezla. Some patients taking Otezla lost body weight. Your doctor should monitor your weight regularly. If unexplained or significant weight loss occurs, your doctor will decide if you should continue taking Otezla. Some medicines may make Otezla less effective, and should not be taken with Otezla. Tell your doctor about all the medicines you take, including prescription and nonprescription medicines. †

Eligibility restrictions apply. Otezla® is a registered trademark of Celgene Corporation. © 2015 Celgene Corporation 02/15 USII-APR140208a

Side effects of Otezla were diarrhea, nausea, upper respiratory tract infection, tension headache, and headache. These are not all the possible side effects with Otezla. Ask your doctor about other potential side effects. Tell your doctor about any side effect that bothers you or does not go away. Tell your doctor if you are pregnant, planning to become pregnant, or planning to breastfeed. Otezla has not been studied in pregnant women or in women who are breastfeeding. You are encouraged to report negative side effects of prescription drugs to the FDA. Visit www.fda.gov/medwatch, or call 1-800-332-1088. Please see Brief Summary of Prescribing Information on the following page. Ask your dermatologist about Otezla. Visit otezla.com to learn about a $0 co-pay† offer and more.

Rx Only Brief Summary of Information About OTEZLA® (oh-TEZ-lah) (apremilast) Tablets This information does not take the place of talking to your doctor about your medical condition or treatment. If you have any questions about OTEZLA® (apremilast), ask your doctor. Only your doctor can determine if OTEZLA is right for you. What is the most important information I should know about OTEZLA? OTEZLA may cause serious side effects: Depression was reported by some patients taking OTEZLA. Before taking OTEZLA, tell your doctor if you have had feelings of depression, suicidal thoughts, or suicidal behavior. You, your caregivers, and family members should be alert for the development or worsening of depression, suicidal thoughts, or other mood changes. If such changes occur, contact your doctor. Your doctor will determine whether you should continue taking OTEZLA. Weight loss occurred in some patients taking OTEZLA. Your doctor should monitor your weight regularly. If unexplained or significant weight loss occurs, your doctor will consider whether you should continue taking OTEZLA. Some medicines should not be taken with OTEZLA as they may make OTEZLA less effective. Tell your doctor about all the medications you take, including prescription and nonprescription medications. What is OTEZLA? OTEZLA is a prescription medicine used for the treatment of patients with moderate to severe plaque psoriasis for whom phototherapy or systemic therapy is appropriate.

What are the side effects of OTEZLA? • OTEZLA may cause serious side effects. See “What is the most important information I should know about OTEZLA?” • Common side effects of OTEZLA are: – diarrhea – nausea – upper respiratory tract infection – tension headache – headache These are not all the possible side effects with OTEZLA. Tell your doctor about any side effect that bothers you or does not go away. General Information about OTEZLA Medicines are sometimes prescribed for purposes other than those listed in their package inserts. This is a Brief Summary of important information about OTEZLA. Ask your doctor or pharmacist for more complete product information, or visit otezla.com, or call 1-844-4OTEZLA (1-844-468-3952). OTEZLA (apremilast) tablets Manufactured for: Celgene Corporation, Summit, NJ 07901 OTEZLA® is a registered trademark of Celgene Corporation. Pat. http://www.celgene.com/therapies

It is not known if OTEZLA is safe and effective in children less than 18 years of age.

©2014 Celgene Corporation, All Rights Reserved.

Who should not take OTEZLA? You must not take OTEZLA if you are allergic to apremilast or to any of the ingredients in OTEZLA.

Based on APRPI.003

What should I tell my doctor before taking OTEZLA? Tell your doctor if you: • have had feelings of depression, suicidal thoughts, or suicidal behavior • have any kidney problems • are pregnant or plan to become pregnant. It is not known if OTEZLA can harm your unborn baby. • are breastfeeding or plan to breastfeed. It is not known if OTEZLA passes into your breast milk.

OTZ_PsO_Pt_BSv.003 09_2014

live e healthy

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JOURNEY AFTER THE JOURNEY

Your love life after weight loss You look and feel sexier than ever, and you should! But whether you’ve dropped 30 pounds or 130, your relationship with your guy goes through an adjustment too. By Melanie Mannarino

Your sex life is suddenly on fire

152 JUNE 2015 SHAPE.COM

Your guy may be secretly jealous You’re eating better, exercising, and feeling great—but unless your partner was on this journey with you, he’s stayed the same. “He’s

Photograph by Tom Schierlitz/Trunkarchive.com

Slimming down often sends your libido sky-high. Instead of worrying about how big your belly is or what your butt looks like during sex, you’re free to concentrate on pleasure. In fact, according to researchers at North Carolina State University and the University of Texas at Austin who studied couples in which one partner had shed 30 or more pounds, most have a better sex life after weight loss. If your marriage has been in a sexual drought until now,

though, the two of you may need to work on getting back in sync. Don’t panic if it doesn’t happen right away. Kiss him, flirt—reestablish an intimate connection. And be the one to initiate sex. Hey, you’ve got lost time to make up for!

probably feeling a little insecan do together, which will cure, and if you’re getting ultimately bring you closer. attention from other men, he may also feel threatened,” You’re just not that into him anymore says Tina B. Tessina, Ph.D., It’s sad and it’s difficult, but a psychotherapist and the it happens: You drop the author of Money, Sex and weight and you realize he’s Kids: Stop Fighting About no longer right for you. He the Three Things That Can may have even been part Ruin Your Marriage. He of the reason you put on the might even try to derail your pounds in the first place. new fit lifestyle. In the North “Once I started losing weight, Carolina State University– I realized I had to leave University of Texas study, my fiancé,” says Eve Parker, spouses who reported a life coach in Denver. “I feeling left out after their gained a lot after being with partners’ weight loss somehim.” Deciding you may times turned to sabotage, urging them to eat unhealthy want to move on is hard, to say the least. Take some treats. The best thing to do time to think about what in this situation is to talk you really want in a partner, frankly to your guy. “Explain Parker says. If your guy why being healthy is so isn’t giving you what you important to you,” Tessina need, be honest and tell him says. “Tell him you need the relationship isn’t workhis support, and encourage ing. And if the situation him to join you in exercising doesn’t change in the future, and eating healthy meals.” end it for your sake, Parker Don’t nag or criticize him, says. “Don’t settle for less she warns. Instead, explain than you deserve.” that these are things you

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live healthy

SUCCESS STORY

I DID IT!

“133 pounds— gone” A bad breakup motivated this Shape reader to face the truth about her weight—and finally do something about it. By Amy Zavatto WHEN ASHLEY JAMES of Chambersburg, Pennsylvania,split up with her boyfriend in December 2013, she was tempted to find comfort where she always did—in pizza, potato chips, and candy. But Ashley, 26, a settlement processor for a title company, realized that she needed to make some drastic changes in her life. Even though she hadn’t weighed herself in seven years, she knew she had gained a lot. “I had to buy a size 26 pair of

 continued

SCAN FOR MORE INSPIRATION! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE.

154 JUNE 2015 SHAPE.COM

Photograph by Mike Basher

live healthy

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S U CC E S S STO RY

WHAT WORKED FOR ASHLEY EATING BREAKFAST Ashley jump-starts her metabolism by eating within 30 minutes of waking up. One of her favorite breakfasts is a veggie-packed egg-white omelet and a highfiber English muffin. “Women are supposed to eat 25 grams of fiber a day, so I make sure I hit that,” she says. “Fiber keeps you full and helps you shed pounds.”

Start weight:

306 lb 173 lb Current weight:

LOGGING IN Ashley records her workouts and everything she eats and drinks on MyFitnessPal (free on iTunes), which keeps her accountable. “The app takes into consideration whether your job is sedentary and what kind of exercise you do, how many times a week you do it, and how much time it takes,” Ashley explains. “It’s like having a personal trainer.” TEAMING UP Ashley and her sister go to the gym together three or four times a week and cook healthy meals afterward. “We’d rather make our own dinners than go out to eat,” Ashley says. “We’re so close now. We inspire each other.”

jeans,” Ashley says. “That killed me.” She got on the scale and was stunned to see that she weighed 306 pounds. “It was devastating,” says 5-foot-5inch Ashley. “But it made me determined. I walked into my boss’s office the next day and said, ‘I’m going to lose 100 pounds this year.’”

Junk-food rehab Ashley knew that she had to start eating better and exercising, but she wasn’t sure how to begin. “I’ve always been overweight; my entire family is heavy,” she says. As a kid, she ate a steady diet of Chinese takeout and Steak-umms. Once she started working fulltime, Ashley was too busy to cook. “I’d go home and heat up frozen chicken nuggets and mashed potatoes,” she says. “Then I’d eat cookies and Kit Kats in front of the TV.” But she was worried about her health. Both her dad and her 30year-old sister were on hypertension meds, and Ashley didn’t want to join them. “My blood pressure was getting higher and higher, and it was starting to scare me.”

Staying on track A friend told Ashley about the MyFitnessPal app, and she decided to give it a try. The app recommended a 156 JUNE 2015 SHAPE.COM

2,300-calorie-a-day diet and a four-day-a-week workout schedule. “I was new to exercise, but it was doable,” Ashley says. She started by walking for 30 minutes while holding one-pound weights. As she got stronger, she added circuit training, alternating five to 10 minutes on the treadmill with jumping jacks, push-ups, burpees, and other cardio moves. Soon, she was losing more than 10 pounds a month, and the app adjusted her calorie intake accordingly. By mid-October 2014, Ashley had shed 130 pounds—and she had inspired her family to get healthy, too. (Ashley’s sister has lost 40 pounds, and her mother has lost 35.) Today, Ashley loves to cook, and she works out four days a week. “I always do at least 45 minutes of cardio—that’s my fat burner,” she says. “I’ve also added strength training to my routine; now I do 20 minutes on the weight machines.” She goes hiking with her dog and is training for her first 5K. As she lost weight, Ashley gained self-esteem. “I used to think, I’m so big, I’ll have to keep this loser boyfriend,” she says. “Now there are lots of guys who want to date me. When you have a big smile on your face, people are drawn to you. And that’s an awesome thing.”

IMPORTANT SAFETY INFORMATION (CONTINUED) Do not take BOTOX® Cosmetic (onabotulinumtoxinA) if you: are allergic to any of the ingredients in BOTOX® Cosmetic (see Medication Guide for ingredients); had an allergic reaction to any other botulinum toxin product such as Myobloc® (rimabotulinumtoxinB), Dysport ® (abobotulinumtoxinA), or Xeomin® (incobotulinumtoxinA); have a skin infection at the planned injection site. Tell your doctor about all your muscle or nerve conditions, such as amyotrophic lateral sclerosis (ALS or Lou Gehrig’s disease), myasthenia gravis, or Lambert-Eaton syndrome, as you may be at increased risk of serious side effects including difficulty swallowing and difficulty breathing from typical doses of BOTOX® Cosmetic. Tell your doctor about all your medical conditions, including: plans to have surgery; had surgery on your face; weakness of forehead muscles, such as trouble raising your eyebrows; drooping eyelids; any other abnormal facial change; are pregnant or plan to become pregnant (it is not known if BOTOX® Cosmetic can harm your unborn baby); are breastfeeding or plan to breast-feed (it is not known if BOTOX® Cosmetic passes into breast milk). Tell your doctor about all the medicines you take, including prescription and nonprescription medicines, vitamins, and herbal products. Using BOTOX® Cosmetic with certain other medicines may cause serious side effects. Do not start any new medicines until you have told your doctor that you have received BOTOX® Cosmetic in the past. Especially tell your doctor if you: have received any other botulinum toxin product in the last 4 months; have received injections of botulinum toxin, such as Myobloc®, Dysport®, or Xeomin® in the past (be sure your doctor knows exactly which product you received); have recently received an antibiotic by injection; take muscle relaxants; take an allergy or cold medicine; take a sleep medicine; take aspirin-like products or blood thinners. Other side effects of BOTOX® Cosmetic include: dry mouth, discomfort or pain at the injection site, tiredness, headache, neck pain, and eye problems: double vision, blurred vision, decreased eyesight, drooping eyelids, swelling of your eyelids, and dry eyes. For more information refer to the Medication Guide or talk with your doctor. You are encouraged to report negative side effects of prescription drugs to the FDA. Visit www.fda.gov/medwatch or call 1-800-FDA-1088. Please refer to Medication Guide on the following page. © 2014 Allergan, Inc., Irvine, CA 92612. ® marks owned by Allergan, Inc. Dysport is a registered trademark of Ipsen Biopharm Limited Company. Myobloc is a registered trademark of Solstice Neurosciences, Inc. Xeomin is a registered trademark of Merz Pharma GmbH & Co KGaA. APC70LW14

REIMAGINE It’s time to take a closer look

The only FDA-approved treatment to temporarily improve the appearance of both moderate to severe frown lines between the brows and crow’s feet in adults. Ask your doctor about BOTOX® Cosmetic. Find a doctor at BotoxCosmetic.com

Actual patient after treatment. Results may vary. IMPORTANT SAFETY INFORMATION BOTOX® Cosmetic may cause serious side effects that can be life threatening. Call your doctor or get medical help right away if you have any of these problems any time (hours to weeks) after injection of BOTOX® Cosmetic: • Problems swallowing, speaking, or breathing, due to weakening of associated muscles, can be severe and result in loss of life. You are at the highest risk if these problems are pre-existing before injection. Swallowing problems may last for several months • Spread of toxin effects. The effect of botulinum toxin may affect areas away from the injection site and cause serious symptoms including: loss of strength and all-over muscle weakness, double vision, blurred vision and drooping eyelids, hoarseness or change or loss of voice, trouble saying words clearly, loss of bladder control, trouble breathing, trouble swallowing. If this happens, do not drive a car, operate machinery, or do other dangerous activities The dose of BOTOX® Cosmetic is not the same as, or comparable to, any other botulinum toxin product. There has not been a confirmed serious case of spread of toxin effect when BOTOX® Cosmetic has been used at the recommended dose to treat frown lines, crow’s feet lines or both at the same time. Serious and/or immediate allergic reactions have been reported. They include: itching, rash, red itchy welts, wheezing, asthma symptoms, or dizziness or feeling faint. Tell your doctor or get medical help right away if you are wheezing or have asthma symptoms, or if you become dizzy or faint. BY PRESCRIPTION ONLY

See adjacent page for additional safety information associated with BOTOX® Cosmetic

MEDICATION GUIDE BOTOX® and BOTOX® Cosmetic (Boe-tox) (onabotulinumtoxinA) for Injection Read the Medication Guide that comes with BOTOX or BOTOX Cosmetic before you start using it and each time it is given to you. There may be new information. This information does not take the place of talking with your doctor about your medical condition or your treatment. You should share this information with your family members and caregivers. What is the most important information I should know about BOTOX and BOTOX Cosmetic? BOTOX and BOTOX Cosmetic may cause serious side effects that can be life threatening, including: • Problems breathing or swallowing • Spread of toxin effects These problems can happen hours, days, to weeks after an injection of BOTOX or BOTOX Cosmetic. Call your doctor or get medical help right away if you have any of these problems after treatment with BOTOX or BOTOX Cosmetic: 1. Problems swallowing, speaking, or breathing. These problems can happen hours, days, to weeks after an injection of BOTOX or BOTOX Cosmetic usually because the muscles that you use to breathe and swallow can become weak after the injection. Death can happen as a complication if you have severe problems with swallowing or breathing after treatment with BOTOX or BOTOX Cosmetic. • People with certain breathing problems may need to use muscles in their neck to help them breathe. These people may be at greater risk for serious breathing problems with BOTOX or BOTOX Cosmetic. • Swallowing problems may last for several months. People who cannot swallow well may need a feeding tube to receive food and water. If swallowing problems are severe, food or liquids may go into your lungs. People who already have swallowing or breathing problems before receiving BOTOX or BOTOX Cosmetic have the highest risk of getting these problems. 2. Spread of toxin effects. In some cases, the effect of botulinum toxin may affect areas of the body away from the injection site and cause symptoms of a serious condition called botulism. The symptoms of botulism include: • loss of strength and muscle weakness all over the body • double vision • blurred vision and drooping eyelids • hoarseness or change or loss of voice (dysphonia) • trouble saying words clearly (dysarthria) • loss of bladder control • trouble breathing

• trouble swallowing These symptoms can happen hours, days, to weeks after you receive an injection of BOTOX or BOTOX Cosmetic. These problems could make it unsafe for you to drive a car or do other dangerous activities. See “What should I avoid while receiving BOTOX or BOTOX Cosmetic?” There has not been a confirmed serious case of spread of toxin effect away from the injection site when BOTOX has been used at the recommended dose to treat chronic migraine, severe underarm sweating, blepharospasm, or strabismus, or when BOTOX Cosmetic has been used at the recommended dose to treat frown lines and/or crow’s feet lines. What are BOTOX and BOTOX Cosmetic? BOTOX is a prescription medicine that is injected into muscles and used: • to treat overactive bladder symptoms such as a strong need to urinate with leaking or wetting accidents (urge urinary incontinence), a strong need to urinate right away (urgency), and urinating often (frequency) in adults when another type of medicine (anticholinergic) does not work well enough or cannot be taken. • to treat leakage of urine (incontinence) in adults with overactive bladder due to neurologic disease when another type of medicine (anticholinergic) does not work well enough or cannot be taken. • to prevent headaches in adults with chronic migraine who have 15 or more days each month with headache lasting 4 or more hours each day. • to treat increased muscle stiffness in elbow, wrist, and finger muscles in adults with upper limb spasticity. • to treat the abnormal head position and neck pain that happens with cervical dystonia (CD) in adults. • to treat certain types of eye muscle problems (strabismus) or abnormal spasm of the eyelids (blepharospasm) in people 12 years and older. BOTOX is also injected into the skin to treat the symptoms of severe underarm sweating (severe primary axillary hyperhidrosis) when medicines used on the skin (topical) do not work well enough. BOTOX Cosmetic is a prescription medicine that is injected into muscles and used to improve the look of moderate to severe frown lines between the eyebrows (glabellar lines) in adults for a short period of time (temporary).

BOTOX Cosmetic is a prescription medicine that is injected into the area around the side of the eyes to improve the look of crow’s feet lines in adults for a short period of time (temporary). You may receive treatment for frown lines and crow’s feet lines at the same time. It is not known whether BOTOX is safe or effective in people younger than: • 18 years of age for treatment of urinary incontinence • 18 years of age for treatment of chronic migraine • 18 years of age for treatment of spasticity • 16 years of age for treatment of cervical dystonia • 18 years of age for treatment of hyperhidrosis • 12 years of age for treatment of strabismus or blepharospasm BOTOX Cosmetic is not recommended for use in children younger than 18 years of age. It is not known whether BOTOX and BOTOX Cosmetic are safe or effective to prevent headaches in people with migraine who have 14 or fewer headache days each month (episodic migraine). It is not known whether BOTOX and BOTOX Cosmetic are safe or effective for other types of muscle spasms or for severe sweating anywhere other than your armpits. Who should not take BOTOX or BOTOX Cosmetic? Do not take BOTOX or BOTOX Cosmetic if you: • are allergic to any of the ingredients in BOTOX or BOTOX Cosmetic. See the end of this Medication Guide for a list of ingredients in BOTOX and BOTOX Cosmetic. • had an allergic reaction to any other botulinum toxin product such as Myobloc®, Dysport®, or Xeomin® • have a skin infection at the planned injection site • are being treated for urinary incontinence and have a urinary tract infection (UTI) • are being treated for urinary incontinence and find that you cannot empty your bladder on your own (only applies to people who are not routinely catheterizing) What should I tell my doctor before taking BOTOX or BOTOX Cosmetic? Tell your doctor about all your medical conditions, including if you: • have a disease that affects your muscles and nerves (such as amyotrophic lateral sclerosis

[ALS or Lou Gehrig’s disease], myasthenia gravis or Lambert-Eaton syndrome). See “What is the most important information I should know about BOTOX and BOTOX Cosmetic?” • have allergies to any botulinum toxin product • had any side effect from any botulinum toxin product in the past • have or have had a breathing problem, such as asthma or emphysema • have or have had swallowing problems • have or have had bleeding problems • have plans to have surgery • had surgery on your face • have weakness of your forehead muscles, such as trouble raising your eyebrows • have drooping eyelids • have any other change in the way your face normally looks • have symptoms of a urinary tract infection (UTI) and are being treated for urinary incontinence. Symptoms of a urinary tract infection may include pain or burning with urination, frequent urination, or fever. • have problems emptying your bladder on your own and are being treated for urinary incontinence • are pregnant or plan to become pregnant. It is not known if BOTOX or BOTOX Cosmetic can harm your unborn baby. • are breast-feeding or plan to breastfeed. It is not known if BOTOX or BOTOX Cosmetic passes into breast milk. Tell your doctor about all the medicines you take, including prescription and nonprescription medicines, vitamins and herbal products. Using BOTOX or BOTOX Cosmetic with certain other medicines may cause serious side effects. Do not start any new medicines until you have told your doctor that you have received BOTOX or BOTOX Cosmetic in the past. Especially tell your doctor if you: • have received any other botulinum toxin product in the last four months • have received injections of botulinum toxin, such as Myobloc® (rimabotulinumtoxinB), Dysport® (abobotulinumtoxinA), or Xeomin® (incobotulinumtoxinA) in the past. Be sure your doctor knows exactly which product you received. • have recently received an antibiotic by injection • take muscle relaxants • take an allergy or cold medicine • take a sleep medicine • take anti-platelets (aspirin-like products) and/or anti-coagulants (blood thinners) Ask your doctor if you are not sure if your medicine is one that is listed above.

Know the medicines you take. Keep a list of your medicines with you to show your doctor and pharmacist each time you get a new medicine. How should I take BOTOX or BOTOX Cosmetic? • BOTOX or BOTOX Cosmetic is an injection that your doctor will give you. • BOTOX is injected into your affected muscles, skin, or bladder. • BOTOX Cosmetic is injected into your affected muscles. • Your doctor may change your dose of BOTOX or BOTOX Cosmetic, until you and your doctor find the best dose for you. • Your doctor will tell you how often you will receive your dose of BOTOX or BOTOX Cosmetic injections. What should I avoid while taking BOTOX or BOTOX Cosmetic?

• allergic reactions. Symptoms of an allergic reaction to BOTOX or BOTOX Cosmetic may include: itching, rash, red itchy welts, wheezing, asthma symptoms, or dizziness or feeling faint. Tell your doctor or get medical help right away if you are wheezing or have asthma symptoms, or if you become dizzy or faint. Tell your doctor if you have any side effect that bothers you or that does not go away. These are not all the possible side effects of BOTOX and BOTOX Cosmetic. For more information, ask your doctor or pharmacist. Call your doctor for medical advice about side effects. You may report side effects to FDA at 1-800-FDA-1088. General information about BOTOX and BOTOX Cosmetic: Medicines are sometimes prescribed for purposes other than those listed in a Medication Guide. This Medication Guide summarizes the most important information about BOTOX and BOTOX Cosmetic. If you would like more information, talk with your doctor. You can ask your doctor or pharmacist for information about BOTOX and BOTOX Cosmetic that is written for healthcare professionals.

BOTOX and BOTOX Cosmetic may cause loss of strength or general muscle weakness, or vision problems within hours to weeks of taking BOTOX or BOTOX Cosmetic. If this happens, do not drive a car, operate machinery, or do other dangerous activities. See “What is the most important information I should know about BOTOX and BOTOX Cosmetic?” What are the ingredients in BOTOX and BOTOX Cosmetic? What are the possible side effects of BOTOX and BOTOX Cosmetic? Active ingredient: botulinum toxin type A Inactive ingredients: human albumin and BOTOX and BOTOX Cosmetic can cause sodium chloride serious side effects. See “What is the most important information I should know about Revised: 09/2013 BOTOX and BOTOX Cosmetic?” This Medication Guide has been approved by the U.S. Food and Drug Administration. Other side effects of BOTOX and BOTOX Manufactured by: Allergan Pharmaceuticals Cosmetic include: Ireland, a subsidiary of: Allergan, Inc. • dry mouth 2525 Dupont Dr., Irvine, CA 92612 • discomfort or pain at the injection site • tiredness © 2014 Allergan, Inc. • headache ® marks owned by Allergan, Inc. • neck pain Patented. See: www.allergan.com/products/ • eye problems: double vision, blurred vision, decreased eyesight, drooping eyelids, swelling patent_notices of your eyelids, and dry eyes. • urinary tract infection in people being treated Myobloc® is a registered trademark of Solstice Neurosciences, Inc. Dysport® is a registered for urinary incontinence trademark of lpsen Biopharm Limited • painful urination in people being treated for Company. Xeomin® is a registered trademark urinary incontinence • inability to empty your bladder on your own of Merz Pharma GmbH & Co KGaA. and are being treated for urinary incontinence. If you have difficulty fully emptying your Based on 72284US16 bladder after getting BOTOX, you may need to use disposable self-catheters to empty your APC35FC14 bladder up to a few times each day until your bladder is able to start emptying again.

Active adventures

For Kayakers

Squeeze in a quick workout at the hotel gym? Not when you can take a fun fitness vacation that lets you explore a stunning destination by foot, bike, or boat, going places tour buses can’t and meeting other adventurous travelers. These five active trips ensure all those thrills— plus you’ll return home happier, more relaxed, and fitter than when you left. By Sara Angle

Explore the unspoiled shoreline, pristine seaside forests, and a wildlife refuge on REI Adventures’ Coastal Carolina Sea Kayaking four-day trip. Paddle five to 12 miles a day with your small group, making stops to hike the beaches and woods while taking pics of wildlife, including dolphins and alligators. At night, camp in a tent on a barrier island and dig into a locally sourced meal (think crabs, oysters, and edible plants) around a beach bonfire and enjoy some epic stargazing. In the mornings, sunrise yoga. Ahh. (From $795, including all meals; rei.com/adventures) continued



Photograph by Gallery Stock

160 JUNE 2015 SHAPE.COM

SOUTH CAROLINA’S BARRIER ISLANDS

Bike the back roads of Vermont. Right: Explore the red-rock canyons of Arizona.

For Cyclists THE GREEN MOUNTAINS OF VERMONT It’s an obvious pick for winter ski trips, but Vermont’s Green Mountain range also happens to be the perfect place to cycle in the summer. On Trek Travel’s Vermont Bike Tour, spend six days cruising along quiet country roads and over covered bridges as you ride with a guided group through Middlebury, Waitsfield, and Stowe, staying at luxe hotels each night. Your guides will set you up on a Trek bike and cover safety basics to prep you. (If the daily 14- to 43-mile rides ever seem daunting, rest easy: You can ask for an electric bike or even hop in a van that shadows the group.) Sightseeing stops include a “sugary” where you learn how maple syrup is made, the Otter Creek Brewing company for a craft-beer tasting, and an indulgent visit to the Ben & Jerry’s icecream factory. ($2,299, including lodging and most meals; trektravel.com)

For Swimmers LAKE POWELL IN ARIZONA

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For Runners

TREND IN TRAVEL: Soak in the sights and get a great workout. For Hikers

SONOMA VALLEY, CALIFORNIA

THE ROCKY MOUNTAINS IN COLORADO

During the five-day Sonoma Valley Runner’s Trek, you get an up-close view of the area’s grapevine-covered countryside and burn off any extra calories you’ve taken in from wine sampling . You’re not running with a group on this trip, so you can set your own pace, covering eight to 13 miles in each of three segments. Jog through the redwoods in two state parks, hike or run up the trails of Hood Mountain, and wind your way past vineyards and through quaint towns. At the end of the day, there’s wine tasting, of course. Pamper yourself to a muscle-melting spa treatment at one of the luxury inns where you’ll stay and enjoy fresh meals at some of Northern California’s best restaurants. (From $1,300, including lodging, breakfast and lunch, and wine tasting; winecountrytrekking.com)

The four-day Mountain Travel Sobek’s Rocky Mountain Hiking Weekend Adventure offers the best of both worlds: By day, spot elk, moose, and bighorn sheep as you and your fellow hikers cross the Continental Divide in Estes Park, Colorado; watch the sun rise over Sprague Lake; climb to Timberland Falls; and have a mountaintop picnic. By night, retreat to the comforts of civilization at the plush Stanley Hotel. Hang out in the historic hotel’s butterfly house, borrow a bike and hit nearby trails on wheels, then eat dinner at the Stanley’s farm-totable restaurant before falling into your pillow-top bed for a well-deserved sleep. But first, check the stats on your activity tracker—you’ve probably set a record. (From $1,950, including lodging and all meals; mtsobek.com)

Photographs by Offset

Instead of the usual beach vacation, why not try something a little different this year? Lake Powell on the Colorado River on the Arizona–Utah border is the perfect aquatic playground—and a unique way to explore the gorgeous red-rock canyons that surround the reservoir. Every morning during the three-day

Strel Swimming Adventures’ Lake Powell tour, you and your group will take a boat to a different area of the lake for a three-mile swim. When you’re feeling waterlogged, break for lunch, then hike the Navajo trails and visit Rainbow Bridge, the world’s largest natural bridge. You also get the chance to improve your swimming stroke and receive feedback from experts like Martin Strel, a Guinness World Record marathon swimmer. Your souvenir: a better freestyle. (From $999, including hotel and meals; strel-swimming.com)

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live e healthy

/

NEWS

Fall asleep faster

Top: photograph by Felix Lammers/Blaublut-Edition.com. Bottom: photograph by Gallery Stock

that it can work,” says sleep neurologist Carl W. Bazil, M.D., the director of the Department of Neurology’s Sleep Center at New York–Presbyterian/Columbia University Medical Center. In fact, thousands of insomniacs report drifting off shortly after watching these videos. The muffled sounds in the clips might act as a kind of white noise or a form of self-hypnosis, both of which have been shown to induce sleep, Bazil explains. To try it, search for “ASMR” on YouTube, and dim your screen before watching.

Health Equation

KILL A CRAVING

+ =

YOU, DESPERATE FOR CANDY

A SHORT WALK

(just 15 minutes)

REDUCTION IN YOUR DESIRE FOR SUGAR SOURCE: PLOS One

SHAPE.COM JUNE 2015 165

live e healthy

/

NEWS

Q

:

I recently got a SodaStream, and I’m drinking tons of seltzer. But I’ve heard the carbonation could weaken my bones. Is that true?

SIP SAFELY The acid in flavored seltzers can erode tooth enamel— another reason to choose plain.

No—as long as you’re drinking it plain, says Maria Dalzot, R.D.N., a dietitian based in Bellingham, Washington. But studies have linked the phosphoric acid, sugar, and caffeine in some flavored fizzy drinks to low bone-mineral density, she notes. Read the labels on any flavorings you add to your homemade seltzers. If they contain these ingredients, swap them for a squeeze of lime or other fruit juice.

Watch out for muscle cramps this summer

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All-purpose cleaner = ½ cup white vinegar + 2 cups water + juice of 1 lemon (Do not use on marble or granite.)

Wood polish = ½ cup olive, almond, or fractionated coconut oil + juice and peel of 1 lemon (Combine ingredients a day in advance for the best results.)

Bathroom disinfectant = ½ cup white vinegar + ½ cup vodka or rubbing alcohol + 20 drops tea tree oil

STAVE OFF CRAMPS Stretching after exercise and before bed may keep leg cramps from waking you up later.

Glass cleaner = 2 cups water + 2 tablespoons white vinegar + 2 tablespoons rubbing alcohol SOURCE: Becky Rapinchuk, the author of The Organically Clean Home

Clockwise from top left: Photograph by Offset. Photograph by Getty Images. Photograph by Coliena Rentmeester/Trunkarchive.com

NIGHTTIME LEG SPASMS are twice as common in the warm months as in the winter, new research in the Canadian Medical Association Journal found. And frequent exercisers are especially at risk due to postworkout muscle tightness, says Jordan Metzl, M.D., a sports medicine physician in New York City. When a charley horse strikes, sit or stand up, extend your leg, flex your foot, and reach for your toes without bending your knee, Dr. Metzl suggests. This stretches the contracted muscle, which helps disrupt the spasm. Leg cramps can be triggered by dehydration, he adds. Drink at least 64 ounces of water a day to prevent them.

A NEW DETOX You want your home to be a healthy zone, but household cleaners labeled “nontoxic” or “organic” are not necessarily risk-free. According to a new study from the University of Melbourne, some of them give off potentially harmful chemicals in the form of gas. So we found some fumeless de-germers:

DONATE STUFF. CREATE JOBS.

TO FIND YOUR NEAREST DONATION CENTER, GO TO GOODWILL.ORG

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June 2015

Think about it... THERE WAS A TIME when the thought of summer brought on nothing more than unbridled excitement. Swimming! Sun! Ice cream! Not a hesitant “but . . .” in the mix to mess with all that giddiness. Now, as adults, we’ve become so much about that “but.” Swimming! But my belly and thighs. Sun! But SPF, leathery skin. Ice cream! But, oh, the calories. Not to say we’ve become summer party poopers– these are legit issues. But how about reliving some of that pristine delight? One perk of being a grown-up is that you can take care of those summer buts, as we have in this issue. (Did you see our homemade ice-cream recipe?) Due diligence, then back to being unbridled. That’s our summer mission.

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“I attribute my athletic body to the martial arts, gymnastics, dance, and strength training I did while filming Dark Angel. That’s made me strong and really set the bar.”

Hair by Renato Campora/The Wall Group for Wella Professionals. Makeup by Lauren Andersen/The Wall Group for Avon. Manicure by Ashlie Johnson/The Wall Group for Chanel Le Vernis. Set styling by Lena Kuffner/The Wall Group

Move confidently: Strategic shapes, like a chest-supporting halter and full-coverage bottoms, keep everything in place. This page: Zimmermann bikini ($275, Intermix). Opposite page: Thapelo Paris one-piece ($240, thapelo-paris.com). For that deep bronze skin, try Clarins Intense Bronze Self-Tanning Tint ($37, clarins.com).

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JESSICA’S

5 POWER TOOLS Sleep “I’m lucky if I get six hours a night. I never get enough rest, so I take power naps. I try to get extra sleep as much as I can wherever I can.” Smoothies “I was never a big breakfast person—I used to just pound coffee and a banana in the morning—but recently I started making this shake using vegan protein powder, matcha greentea powder, a banana, coconut water, and ice. I drink it before a workout and it doesn’t make me feel too full. Or I can have it afterward and feel satisfied until lunch.” Sweat sessions “I have to break a sweat or I don’t feel like I’ve gotten anything done. When I only have 30 minutes, I’ll do a series of burpees, mountain climbers, squat jumps, planks, and a few sun salutations. But I’m not going to lie. Working out sucks. Which is why I love taking classes, because I’m surrounded by other people and that keeps me motivated and accountable.” Snacks “I’m addicted to popcorn. I eat it throughout the day. I’m a scatterbrain with lots of things to do at once, and eating popcorn helps me concentrate. It’s my way of dealing with my mind wandering off.” Stress reliever “When I need to zone out and quiet my mind, I listen to a meditation podcast from the UCLA Mindful Awareness Research Center [marc.ucla.edu]. Each one is literally just three minutes long, so I can go into a bathroom stall or do it in my car. But I’m really intrigued by Transcendental Meditation. Everyone I know who does TM has this inner peace and a glow. I want that.” Own the pool in a neoprene bikini. The world’s most magical fabric sucks you in without digging in. Lisa Marie Fernandez bikini ($325, shopbop.com). Keep hair sleek and protected with Suave Professionals Luxe Infusion Smoothing Cream ($5, drugstores).

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“These days, I do power yoga with light weights in a 105-degree room, so it’s a mix of hot yoga and strength training. I also spin. The key for me is good music, like 2 Chainz, Lil Wayne, Rihanna, Jay-Z, Beyoncé.”

White detailing doesn’t just create a striking contrast. It cinches your middle and adds shape to your curves. This page: Cami and Jax one-piece ($240, camiandjax.com). Opposite page: L-Space by Monica Wise bikini top ($88, Neiman Marcus). Spotlight your cheekbones with a swipe of Benefit Sun Beam highlighter ($26, benefitcosmetics.com).

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“I wasn’t truly confident about my body until I had my daughters, Honor, 7, and Haven, 3. I felt more comfortable in my own skin after they were born. Plus, if I want them to be happy with their bodies, I need to walk the walk.”

THE FACTS There are two main kinds of belly fat: subcutaneous and visceral. Subcutaneous fat sits directly under the skin. We all have it— it’s the pudge you can see, the type that spills over waistbands. This kind is made up of fat cells that your body has trouble burning off. Visceral fat lives deep in your abdomen and wraps itself around your organs. This fat is the more dangerous of the two. It acts like a gland, churning out damaging hormones such as cortisol, which stimulates your appetite and makes you crave sugary, fatty foods, says Eric Ravussin, Ph.D., an obesity and diabetes expert at the Pennington Biomedical Research Center in

Exercise you know to do. But after you hit the showers? There are science-backed ways to keep fighting the flab. Here, the food and healthy-living tips that shrink and flatten. By Hallie Levine Photograph by Ondrea Barbe Baton Rouge. It also produces inflammatory proteins called cytokines that can sap your bone strength and raise your cholesterol level, he adds. Fortunately, visceral fat is the easier fat to lose. Exercise and eat a healthy diet and it will start to melt away. To find out how much visceral fat you have, take this quick test. Pull up your shirt and lie on your back. The fat that flattens

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out when you recline is the subcutaneous kind. Next, use both index fingers to find the top of your pelvic bone. Press down toward your belly button and contract your abs. If you have visceral fat, it will pooch out, says Pamela Peeke, M.D., the author of The Hunger Fix. Most women have at least some visceral fat, but when you can actually feel or see it poking out, it’s time to take action.

THE PLAN Women who are chronically stressed tend to have more belly fat than those who aren’t, according to Yale University research. That’s because when you’re frazzled, your body pumps out substances like peripheral neuropeptide Y, which encourages food to be stored as fat, says Kirstin Aschbacher, Ph.D., an assistant professor in the Department of Psychiatry at the University of California, San Francisco. Anxiety also revs production of the stress hormone cortisol, which, in

FOOD RULES FOR FLAT ABS These diet dos are proven to help you blast belly fat.

addition to increasing your appetite, causes fat cells to grow in your abdomen and prompts the body to move fat from areas like your hips and thighs to your belly. Here’s how to stop stress overload—and beat the bulge. Get more sleep. “When you’re sleep deprived, your body becomes stressed and secretes cortisol,” Dr. Peeke explains. Lack of sleep also boosts the production of the hunger hormone ghrelin, which increases your appetite, so you’re more likely to overeat. You’ve heard it before, but aim to get seven to eight hours of shut-eye a night. Consistency is also crucial: Women who go to bed and wake up within roughly the same 60-minute window every day have less body fat than those who don’t maintain a regular sleep schedule, a study at Brigham Young University found. Hair by Natasha Liebel for ABTP.com. Makeup by Rachel Wood for ABTP.com. Manicure by Rachel Shim for ABTP.com

Take a power walk. Besides being meditative, a 15-minute cruise around the neighborhood right after eating helps reduce the damaging blood sugar spikes that occur after meals, research shows. Also aim to get up and walk around at least once every hour. The more time you spend sitting, the bigger your waist size, a study in Exercise and Sport Sciences Reviews revealed. Chew gum. Chomping on a stick of gum is proven to lower cortisol levels, according to Australian researchers in the journal Physiology & Behavior. They theorize that the act of chewing may relieve tension and increase blood flow to the brain, so you can better concentrate.

Moving Comfort sports bra ($50, brooksrunning.com). Blue Life Fit leggings ($128, shopplanet blue.com).

Control those carbs. People who followed a lower-carb, higher-fat diet in a University of Alabama at Birmingham study lost more abdominal fat than those who followed a higher-carb, lower-fat plan. The magic ratio was 43 percent of daily calorie intake from carbs, 18 percent from protein, and 39 percent from fat. On an 1,800-calories-a-day diet, that translates to: X 193 grams of carbs, mostly from vegetables X 81 grams of lean protein,

like chicken or fish X 78 grams of healthy fats,

from foods such as avocados and nuts.

This eating plan appears to keep blood sugar levels even throughout the day, which means your body may store less fat around your midsection, says Louis Aronne, M.D., an obesity expert at New York–Presbyterian/ Weill Cornell Medical Center. Order a Pinot Noir. The ellagic acids in red wine can help you burn fat, according to recent findings in the Journal of Nutritional Biochemistry. Just stick to one glass: Women who “save up” to drink three or more in a single night have more belly fat than those who sip moderately more often, a University of Buffalo study showed. Do dairy. Women who had three servings of milk, yogurt, or cheese a day lost more belly fat after 12 weeks than those who had fewer, University of Tennessee research found. Calcium and other healthy compounds in dairy help the body burn fat faster, says study author Michael Zemel, Ph.D. If you can’t stomach dairy, try calciumand vitamin D–fortified orange juice instead.

shape.com/4weekabs.

SALADS YOU EATING

A HIT OF SAVORY, SWEET, SALTY, and spicy, picy p plus some g good crunch and an element of creaminess, turns a nice healthy y salad into a dish hy you dream about. The five recipes p on these pages—fresh, p g creative combos from star chefs across the country— y strike all those notes, and then some.

SHAPE.COM JUNE 2015 185

+ + + “IN THAILAND,

Green Papaya Salad With Grilled Chicken From Ngam in New York City Chef: Hong Thaimee Serves: 4 Cook time: 17 minutes Total time: 1 hour 10 minutes

1 bunch cilantro 1⁄2 cup garlic cloves, plus 3 more cloves 1 teaspoon white peppercorns 1⁄2 cup palm sugar 1⁄2 cup oyster sauce 1 stalk lemongrass 1 tablespoon turmeric powder 2 pounds boneless chicken breasts or thighs 1⁄4 cup tamarind concentrate Thai chile 4 cups shredded fresh green papaya 1⁄3 cup quartered cherry tomatoes 1⁄3 cup long beans, cut into 2-inch pieces 1 cup shredded carrots 1 wedge lime 2 tablespoons roasted peanuts

1. To a blender, add cilantro,

1⁄2 cup garlic cloves, peppercorns, 1⁄4 cup palm sugar, oyster sauce, lemongrass, and turmeric powder; process until thoroughly combined. Place chicken in a shallow dish and cover with the marinade; refrigerate for at least 45 minutes and up to 2 hours. Grill or sauté over medium-high heat for about 10 minutes or until cooked through. 2. In a small pot over

medium-high heat, bring remaining 1⁄4 cup palm sugar and tamarind concentrate to a boil. Cook for about 5 minutes or until mixture thickens to the consistency of a glaze. Set aside to cool. 3. In a large bowl, gently smash remaining 3 garlic cloves and chile with the back of a spoon until they release oil. Be careful not to completely crush them. 4.Add green papaya “noodles” and continue to smash ingredients for about 1 minute. Repeat the process with cherry tomatoes and green beans. Add carrots and dressing, squeeze lime wedge over salad, and mix well to combine. Slice chicken into 11⁄2-inch-long strips. Divide salad among four plates and top each with peanuts and grilled chicken.

*

Nutrition score per serving: 466 calories, 9 g fat (1.8 g saturated), 42 g carbs, 54 g protein, 4.6 g fiber, 466 mg sodium

+ + + “A PUREE GIVES

your salad body and acts as a second dressing,” chef Zach Pollack says. Starchy ingredients, like carrots, sweet potatoes, and beans, make the best purees.

Chopped Salad Amigliorata From Alimento in Los Angeles Chef: Zach Pollack Serves: 6 Cook time: 1 hour Total time: 1 hour 10 minutes

1⁄2 cup olive oil 21⁄4 cups canned chickpeas Salt 11⁄3 cups plus 4 teaspoons extra-virgin olive oil 1⁄3 yellow onion, sliced into 1⁄8-inch-thick rings 3 garlic cloves, crushed, plus 1 whole clove 2 teaspoons chopped rosemary 41⁄2 ounces fresh lemon juice 1⁄8 teaspoon cayenne pepper 3 ounces white wine vinegar 1 six-minute egg, cooled

1 teaspoon Dijon mustard 25 anchovies 11⁄2 teaspoons sugar 1 cup canola oil 4 teaspoons dried oregano Black pepper 3 heads Little Gem lettuce, sliced crosswise into thin strips 1 head radicchio, core removed, sliced crosswise into thin strips 1 bunch kale, stems removed, sliced crosswise into thin strips 1⁄2 cup sliced pepperoncini 1⁄2 cup spicy salami, cut into 1-inch matchsticks 1 cup cherry tomatoes, halved 1⁄2 cup sun-dried tomatoes, julienned

hot, add 1 cup chickpeas. Fry, stirring carefully, until golden and crispy, 15 to 20 minutes. Using a slotted spoon, transfer chickpeas to paper towels to drain. Place in a medium bowl and toss with salt to taste. 2. In a pot over medium

heat, add 4 teaspoons extra-virgin olive oil. When hot, add onion, crushed garlic, and rosemary; cook, stirring occasionally, for 10 minutes. Add remaining 11⁄4 cups chickpeas and just enough water to cover. Lower heat and cook for 30 minutes or until chickpeas are very soft and starting to break down. Transfer mixture to a blender and add 11⁄2 ounces lemon juice, 1⁄3 cup olive oil, and cayenne. Blend, starting on low and raising the speed to high, until smooth, adding water if necessary. Season to taste with salt and let cool.

1. To a heavy-bottomed pot

3. In a blender, mix white

over medium-high heat, add 1⁄2 cup olive oil. When

wine vinegar, remaining 4 ounces lemon juice, egg,

mustard, remaining garlic clove, 10 anchovies, and sugar. With blender running, slowly pour in canola and remaining 1 cup extra-virgin olive oil. Add 3 teaspoons oregano and blend until incorporated; season to taste with salt and pepper. 4. Spoon chickpea puree

into six shallow salad bowls and spread to cover the bottom of each. Set aside. In a large bowl, combine lettuce, radicchio, kale, remaining 15 anchovies, pepperoncini, salami, cherry tomatoes, sun-dried tomatoes, remaining 1 teaspoon oregano, and salt to taste. Add 3⁄4 cup of the dressing (save the rest in the fridge for up to a week) and toss. Divide between bowls and top each with fried chickpeas.

*

Nutrition score per serving: 614 calories, 51 g fat (8.1 g saturated), 26 g carbs, 16 g protein, 7 g fiber, 1,278 mg sodium

SHAPE.COM JUNE 2015 187

 From page 184 

Serves: 4 Cook time: 21 minutes + + + OLIVES, KALE,

Total time: 2 hours 30 minutes (including 2 hours marinating)

Horta Salata From Zaytinya in Washington, D.C. Chef: Michael Costa

10 pickling cucumbers, thinly sliced 3 large shallots, thinly sliced

Serves: 4

5 Thai chiles, thinly sliced

Cook time: 10 minutes Total time: 25 minutes

2 tablespoons thinly sliced red onion

1⁄2 cup dried yellow split peas

2 tablespoons roasted and salted pistachios

2 tablespoons minced onion

6 smoked Kalamata olives, pitted, or Kalamata olives, pitted, tossed with Spanish paprika

1 garlic clove, minced 1⁄8 teaspoon saffron 1⁄8 teaspoon cayenne pepper, plus more for seasoning Salt 7 tablespoons fresh lemon juice, plus more for seasoning, and zest of 1⁄4 lemon 1⁄2 cup plus 2 tablespoons olive oil, plus more for seasoning 1 tablespoon honey or agave Freshly ground black pepper 1 bunch kale, stemmed, blanched, and shocked in ice water 3 dill sprigs, stems removed

1. To a small bowl, add

split peas. Cover with cold water and soak for 5 minutes. Drain and add to a small pot with 2 cups water. Bring to a simmer, skimming froth from the top. Add onion, garlic, saffron, cayenne, and a pinch of salt and cook until soft, about 10 minutes, adding more water if necessary. Drain and reserve the cooking liquid. 2. To a food processor,

add cooked peas and blend, drizzling in 3 tablespoons lemon juice, 2 tablespoons olive oil, and cooking liquid

as needed until smooth and thick. If desired, season with additional salt, olive oil, cayenne, and/or lemon juice. 3. In a small bowl,

1 medium knob ginger (about 2 ounces), julienned 3 cups rice wine vinegar 1 cup sugar, agave, or honey

whisk together honey, remaining 4 tablespoons lemon juice, a pinch of salt, and a twist of pepper. Continue whisking while drizzling in remaining 1⁄2 cup olive oil. Season with salt and pepper to taste.

1⁄3 sourdough baguette, cut into 1⁄2-inch cubes

4. Spread the split pea

4 4-ounce skinless salmon fillets

puree on the bottom of a bowl. Toss the kale, dill, and onion together with the dressing and place on top of puree. Garnish with pistachios, smoked olives, and lemon zest.

*

Nutrition score per serving: 473 calories, 37 g fat (5.1 g saturated), 30 g carbs, 10 g protein, 9 fiber, 244 mg sodium

2 tablespoons salt, plus more for seasoning

1 tablespoon olive oil, plus more for seasoning

Cayenne pepper 2 pounds baby carrots, trimmed, peeled, halved, and blanched

1. In a medium bowl, combine cucumbers, shallots, chiles, ginger, vinegar, sugar, and 2 tablespoons salt; mix well until sugar is dissolved. Transfer to a smaller container and let sit for at least 2 hours and up to overnight. 2. Preheat the oven to 350°. On a baking sheet, toss bread cubes with 1 teaspoon oil and season with salt to taste. Bake for 10 minutes or until golden and crisp. Leave the oven on for salmon. 3. Meanwhile, season

both sides of salmon fillets with salt and cayenne. In a large ovenproof pan over medium heat, add remaining 2 teaspoons oil. When oil is hot, add salmon and cook until golden on one side, about 4 minutes. Flip fillets and transfer pan to oven for 7 minutes or until fillets are tender and light pink inside. 4. Drain cucumber

salad, reserving liquid. To a large bowl, add carrots, cucumber salad and a dash of reserved liquid, avocado, croutons, salt to taste, cilantro, and a drizzle of oil. Toss to combine. Divide salad among four plates and top each with a salmon fillet. Sprinkle with sesame seeds.

1 ripe avocado, diced 1 bunch cilantro, stems removed 1 tablespoon black sesame seeds, toasted

*

Nutrition score per serving: 628 calories, 24 g fat (3.6 g saturated), 77 g carbs, 34 g protein, 14 g fiber, 1,014 mg sodium

Food styling by Jamie Kimm. Prop styling by Kira Corbin/James Reps. Opposite page: Recipe adapted with permission from Bar Tartine: Techniques & Recipes by Nicolaus Balla and Cortney Burns (Chronicle Books, 2014)

Spicy Carrot, Cucumber, and Avocado Salad With Salmon From Departure Restaurant + Lounge in Portland, Oregon Chef: Gregory Gourdet

+ + + THE DISH WAS A CLASSIC

Farmer’s Chop Suey From Bar Tartine in San Francisco Chefs: Nicolaus Balla and Cortney Burns Serves: 6 Cook time: 10 minutes Total time: 35 minutes

8 eggs 2 pints cherry tomatoes, halved 2 cucumbers, diced 1 pound button mushrooms, quartered 2 red bell peppers, cut into bite-size pieces 1 red onion, diced 1 tablespoon onion powder

1. Bring a medium pot of

water to a boil. Add eggs and cook for 8 minutes. Cool for 10 minutes in ice water, peel, and set aside. 2. To a large bowl, add

tomatoes, cucumbers, mushrooms, red peppers, and onion. Mix to combine. Add onion powder, dry mustard, sugar, celery seeds, and vinegar; season to taste with kosher salt and pepper and toss well. Let stand for 15 minutes to 1 hour. 3. To serve, halve eggs and season with kosher salt. Spread cheese on a serving platter in a thick layer and arrange drained vegetables and eggs on top. Squeeze lemon over salad, garnish with dill, and finish with sea salt and pepper.

1 teaspoon dry mustard

*

1 teaspoon sugar 1⁄4 teaspoon celery seeds 2 tablespoons red wine vinegar

Nutrition score per serving: 297 calories, 14 g fat (6.3 g saturated), 23 g carbs, 23 g protein, 4 g fiber, 366 mg sodium

Kosher salt Freshly ground black pepper 2 cups part-skim ricotta or cottage cheese 1 lemon, halved and seeded 1⁄2 bunch fresh dill, chopped Sea salt

SHAPE.COM JUNE 2015 189

Onzie bra top ($56, onzie.com). Patagonia surf shorts ($59, patagonia.com).

LEAN, TIGHT, AND BIKINI WORTHY By Jaclyn Emerick Photographs by Nicola Majocchi

SHAPE.COM JUNE 2015 191

Hair by Kerrie Urban/Exclusive Artists Management using Amika Hair Care. Makeup by Nicola Hamilton/Exclusive Artists Management using NARS cosmetics. Prop styling by Abraham Latham/Art Dept

“I designed this highintensity routine to work your body from every angle and challenge your balance as you incinerate a maximum number of calories,” Rosante says of the moves, beginning on page 196, that he cherry-picked. “It will not only make you look amazing, but it will also help you root out any muscle imbalances.” Each motion simulates a surf-specific skill and then takes it up a notch so you get even leaner than you would out on the water. Take, for example, Rosante’s signature move, Surfies. With this, Rosante has you do a pop-up (that’s the core-carving technique by which surfers rise to their feet from a belly-down position on a board), then a knees-to-chest jump before hustling back down to hit the floor for your next power push off. It’s no joke.

Carving your dream summer body is just the first reason to swap out your usual routine and dive into this one. These moves also work magic with your endurance, power, coordination, and flexibility—build those and anything you do will feel easier, whether it’s exercise, sports, or your everyday mad dash. “This isn’t your typical plyometric

workout; it’s a totalbody routine grounded in sports conditioning,” Rosante says. Inspired? Your goal is to get in as many rounds of Rosante’s nine moves as possible in 20 minutes. The number of rounds you reach is dictated by the work you’re willing to put in. “Don’t cheat or hold back; go harder than you think you

can, because that’s when the body-changing results happen,” Rosante says. “Just always remember to focus on your form first. Beginners can start off slowly and then increase their pace once they get used to the movement patterns.” And forget the wet suit. Make this your go-to workout this month and you’ll want to put on a little bikini instead.

SHAPE.COM JUNE 2015 193

SHAPE.COM JUNE 2015 195

SURFER BODY

WORKOUT

HOW IT WORKS Set a timer for 20 minutes. Do these moves in order for the number of reps indicated—no resting between moves. Repeat the circuit as many times as you can until the clock runs out. Do this routine three or four days a week on alternate days and record the number of rounds you did each time. “Three rounds is average, four is great, and anything above that is truly exceptional,” Rosante says. Time to see what you can do! YOU’LL NEED Just the timer we mentioned above.

A↑ B← C←

1) SURFIES Works shoulders, chest, biceps, abs, butt, quads, hamstrings Stand with feet hipwidth apart, arms at sides. Crouch, place palms on floor, jump feet back to plank. Lower body to floor [A], then explosively push up and jump feet to hands to land in a staggered stance with left foot forward, knees and elbows bent as if balancing on a surfboard [B]. Jump, tucking knees toward chest and bringing palms over knees [C]. Land softly to complete 1 rep. Repeat, this time landing with right foot forward. Do 12 reps,

3) CRESCENT LUNGE Works back, obliques, butt, quads, hamstrings Stand with feet together, arms at sides. Raise arms overhead. Step left foot back and bend right knee 90 degrees (left leg bends slightly), simultaneously turning torso to right, swinging arms down to outside of right thigh [shown]. Return to start. Switch sides and repeat to complete 1 rep. Do 12 reps, alternating sides.

2) RAIL GRAB Works shoulders, hamstrings Sit on floor with knees

below shoulders with

forms a straight line from hand up. Quickly push off right palm and sweep arms to switch positions, landing with left hand on floor and right hand reaching up [shown]. Switch sides and repeat to complete 1 rep. Do 12 reps, alternating sides.

Start on floor in plank on palms. Extend right arm forward to shoulder height with palm facing down [shown], then sweep it out to right in an arc until it meets right thigh. Drag right palm up alongside body until it’s beneath shoulder. Lower hand to floor to return to plank; switch sides and repeat. Do a push-up to complete 1 rep. Do 12 reps.

GET THIS WORKOUT ON YOUR IPAD Watch this routine wherever you are with the Shape iPad edition. Go to shape .com/digitalnow for details. Or see it online at shape.com/surfer.

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6) BRIDGE KICK Works abs, butt, hamstrings Sit on floor with palms flat under shoulders, fingertips pointing forward, legs extended in front of you. Lift hips so that body forms a straight line from head to heels to start. Pull bent right knee toward chest, then press heel back to start. Next, kick right leg up as far as possible [shown], then lower to start. Switch sides and repeat to complete 1 rep. Do 12 reps, alternating sides.

A↗ B↗

5) POP UP Works abs, butt, hamstrings Kneel on floor with legs together and sit back on heels, bending elbows by sides to bring hands in front of chest to start. Swing arms back [A], then forward as you explosively pop up off knees [B] to land with feet flat on floor, hip-width apart. Stand tall, pressing hips forward and squeezing glutes. Lower back to start to complete 1 rep. Do 12 reps.

A↓ B↓

7) BOAT ROCKER Works back, abs, quads Lie facedown on floor with arms extended forward and legs straight to start. Lift chest and thighs off floor, reaching arms and legs long [A]. Lower. Roll over left shoulder and rise to sit, balancing on tailbone, extending arms forward and legs up and out so that body forms a V shape [B]. Lower to floor and roll over right shoulder to return to start and complete 1 rep. Do 12 reps, alternating sides.

A↗ B→

8) JACKKNIFE Works chest, back, butt, quads, hamstrings, calves Stand with feet hip-width apart, arms at sides. Hinge forward from hips, reaching arms back and lifting right leg back until body forms a T shape [A]. Explosively jump, driving right knee forward and scooping arms so fingertips meet at chest level (as though you’re hugging a barrel) [B]. Land softly to complete 1 rep. Do 12 reps. Switch sides; repeat.

A↑ B→ C→

9) DUCK DIVE Works shoulders, chest, abs, hamstrings Start on floor in plank on palms. Press hips up and back so that body forms an inverted V shape (downward-facing dog) [A]. Bend elbows and dive head forward [B] into the bottom of a push-up with elbows close to sides. Push up to start position [C] to complete 1 rep. Do 12 reps.

SHAPE.COM JUNE 2015 197

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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.

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RPE

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

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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), June 2015, Volume 34, No. 9, 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 707.4.12.5); NON-POSTAL AND MILITARY FACILITIES: 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 2015. All rights reserved. Printed in the U.S.A. 202 JUNE 2015 SHAPE.COM

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movers & shapers

Meet your motivation mentor Natalie Morales Never mind that as the Today between jetting to assignments. “We couldn’t meet up for a run,” Hill show’s news anchor she gets says. “But still, it makes a big difference up at 4:00 a.m.—Natalie Morales knowing you’re not alone.” is the picture of put-together on the air. “Lots of depuffing eye “Modify, modify, modify” cream and a hair and makeup That, in a word, is how Morales kept team,” she confesses. But off the sidelines in her years as Today’s the newshound is more than resident distance runner. “Use a training plan as a guide, but listen to your our gorgeous go-to for the morning download: Morales body,” she says. She learned that lesson the hard way and has been nursing an shares a love of all things injured hamstring since running the fitnessy and inspires us to Boston Marathon in 2014. “I pushed bring on athletic challenges. myself too hard before I was really Her can-do philosophies will ready,” Morales recalls. On the other work for you, too. hand, don’t hold back when it’s showtime. “I always try to PR!”

204 JUNE 2015 SHAPE.COM

Have a plan B

Morales has run six marathons, seven half-marathons, and “some triathlons.” She’s also a hardworking mom of two, so you do the math and figure how many spare hours she has in a day. Obviously, she’s a pro at finding time to train. When she and Weekend Today’s Erica Hill signed up to cohost the More/Fitness/Shape Women’s Half Marathon this past April, Morales got her runs in after work at around 2:00 p.m.; Hill logged hers at 4:45 a.m.

News breaks can really mess with your schedule, so Morales has mastered the art of improvising. “I never get enough sleep,” she admits. A missed bedtime? “I catch up on zzz’s on weekends.” No hotel gym? “I’m a big fan of workout apps like Nike+ Training Club and one for yoga.” On-the-fly breakfasts? “I blend a green smoothie, with spinach, frozen mango, mint, ginger, coconut water, regular water, and a sliver of avocado for creaminess.” Workingmom beauty regimen? “I go au naturel—no makeup—on weekends. Being beautiful inside—being a good person—that’s what radiates on the outside.” —Sara Angle

Morales photograph by James Farrell. Morales and Hill photograph by Samantha Okazaki/NBC. Green juice photograph by Getty Images

A WOMAN ON THE GO Morales teamed up with coworkers, including Erica Hill (at right) to train for her latest half. Off the clock, it’s fresh air fun with sons Josh (far left) and Luke.

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