Innholdsfortegnelse for August 2017 i Shape Singapore

When it comes to exercise, yoga has always been my first love; ashtanga yoga to be exact. This type of yoga is highly structured, fast-paced and physically demanding. The same sequence is done in every class (I’m not kidding!). So, it’s no surprise that it appeals mainly to Type A personalities like myself. I did ashtanga for several years, but gradually stopped as I gravitated towards slower-paced styles of this age-old practice. Regardless of the type of yoga, stretching the body is always part of the workout. That’s something I’ve always enjoyed. A good stretch helps to relieve tightness in the muscles, and that feeling, for me at least, is simply shiok. Whether you love or hate stretching, it should be an essential part of your exercise routine as there…

It’s surprisingly easy – just don’t watch the news or scary shows before you hit the sack. Disturbing images are tougher to push out of your mind once you sleep on them, research in the journal Nature Communications suggests . Study participants who viewed upsetting photos were better able to suppress the memory of the shots 30 minutes later than when they waited until the next day to mentally hit delete. Sleep helps your brain form memories, the study authors explain. So switch to lighter night-time fare to wake up on the right side of the bed.…

LOW. BORING. PAINFUL. These are the common grouses when it comes to stretching. If you’ve been stretching regularly, good for you. If not, read on: You are in great need of a stretch – especially if you are a runner. When you run, your muscles contract repeatedly to perform the required movements. Afterwards, they are naturally in a tighter and shorter state. “Stretching them will help relieve tension and elongate the muscles back to their normal length or beyond,” says Bong Asuncion, training manager at Amore Fitness. Anabel Chew, co-founder of Webarre adds: “Stretching is just as important as the workout itself. It increases your mobility and flexibility, enabling you to perform better. It also improves posture by lengthening tight muscles that pull areas of the body away from their…

It’s an understatement to say that the days when we have our menstrual period are not our favourite time of month. Not only do many of us suffer from cramps and bloating at these times, we also have to deal with the logistics of stemming a constant and unpredictable tide from one of the most sensitive areas of our body. MONTHLY WOES Four in five women suffer from skin discomfort during their periods, according to a 2015 Laurier study of 224 women. This is because the skin around the intimate area is thinner and more delicate than on many other parts of the body – even the eyelids. And given that the average person walks 3,000 steps a day, the friction from such normal movements can result in skin irritation…

Tough love The harder a workout is, the harder exercisers will fall for it, suggests new research in the journal PLOS One. When exercisers started a six-week plan of either high-intensity interval training or moderate cardio, the HIIT group liked their workouts more and more each week – no matter how difficult things got. The others, however, found their workouts less and less enjoyable as they went along. “More intense exercise can help you feel a sense of achievement when you’re done and may help motivate you to stick with it,” says lead study author Jennifer Heisz. ASK THE TRAINER Q. “Does it matter where my elbows point during push-ups?” You have three options for where they should be during a standard push-up: wide, about 45 degrees back, or tight…

Looking camera-ready is more challenging than ever. In the age of Instagram Stories and live videos, it is virtually impossible to instantly touch up under-eye dark circles, cover up wrinkles or mask fatigue. If you often find unflattering photos or videos of yourself on someone else’s social media feed, take heart. Three advanced aesthetics treatments by The Sloane Clinic are said to help you look virtually perfect 24/7, with or without filters. SPARKLING EYES If you rarely clock more than five hours of sleep each day and are running low on fuel, your eyes will be the first to give you away. The skin around the eyes is thinner and more delicate than elsewhere on the face, so it’s usually the first area to show signs of ageing and fatigue.…

Your skin has special cells called Langerhans cells, which can detect stressors like UV rays and pollutants. They also shield your skin and warn other cells about the stressors. But as you age, this natural defence is whittled down day by day. Blitzed by ultraviolet rays, pathogens, exhaust fumes and air-conditioning, skin becomes worn out and less able to defend itself. When exposed to environmental stressors, it sustains heavy damage and ages prematurely. Think of Shiseido Ultimune Power Infusing Concentrate as skin strength in a bottle. It promises to top up our skin’s “power” and resilience each day to stress-proof it. No matter what daily challenges we face, this pre-serum is said to help our skin stay strong and youthful-looking. Since daily assaults erode skin’s natural immunity, the first step…

Typically, when sunscreen you’re wearing comes into contact with sweat or water, it thins out, dissolves and becomes patchy. That’s why Anessa, Japan’s No. 1* sunscreen brand for 16 years, has launched products that feel lightweight and non-sticky, yet are said to provide stronger sun protection when in contact with sweat or water. THIS UV SHIELD GETS STRONGER WHEN WET Anessa sunscreens are formulated with a cutting-edge Aqua Booster Technology developed by the Shiseido Group, which is designed to bond with sweat or water to prevent the product from thinning and breaking down. It also reportedly improves the layer of UV protection on your skin, creating a stable, unwavering shield against UV rays, thanks to Photo Stamina Technology – this is said to prevent the breakdown of the product ingredients…

Being consistent with your skincare regimen is the key to beautiful skin. Don’t throw out your skincare products just because your beauty routine doesn’t give you results after three to six months. First, try to step up your brightening and sun protection efforts with oral supplements such as EstheWhite and EstheShield by BeautéScience. Formulated in the United States, these supplements work from inside to complement topical beauty products. Suitable for all skin types, they are designed to enhance brightening benefits, provide more comprehensive defence against UV rays, and help you achieve that coveted inner radiance. BRIGHTEN AND ’ PROTECT  BeautéScience s researchers have found that colourless carotenoids – phytoene and phytofluene – are nature’s most effective skin-brightening ingredients. Carotenoids – pigments that give fruits and vegetables their colours – are…

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“Go as quickly as you can with good form, knowing that every round gets a little easier.” Being healthy and happy is all about balance – that’s the mantra Michelle Monaghan lives by. So while she loves to exercise, she doesn’t sweat it if her hectic schedule means she can’t swing a workout. She eats healthfully but also indulges her cravings for burgers and keeps at least six kinds of cheese in her fridge. She doesn’t own a scale and is more excited about what exercise does for her mentally than how it makes her look. “I’m a firm believer in everything in moderation and not beating myself up,” says the 41-year-old actress. That philosophy came in handy last year when she was crazed filming two movies. Michelle recently starred…

We don’t have to remind you how bad smoking is, but if you previously thought that the occasional cig wouldn’t hurt, think again. A new study by Ohio State University involving over 39,000 participants found that a social smoker’s risk of getting high blood pressure and high cholesterol is identical to someone who smokes a stick every day. Among all the smokers surveyed, around 75 per cent were already suffering from high blood pressure and 54 per cent had high cholesterol. This was even after researchers took other factors like demographics and obesity into consideration. “Not smoking at all is the best way to go. Even smoking in a social situation is detrimental to your cardiovascular health,” said lead author Kate Gawlik, assistant professor of clinical nursing at The Ohio…

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

MINIMALIST What it is A barely cushioned, low-to-no rise running shoe that enables you to feel the ground better. Who it’s for Runners who want to strengthen their feet and have a desire for a more flexible push-off or a faster pace (thanks to less drag). MAXIMALIST What it is A sneaker with a supersized midsole designed to provide extra cushioning for the feet and joints. Who it’s for Anyone who wants softer landings, and slow-paced runners, who put in more foot strikes per mile than their speedy counterparts. NEUTRAL What it is The classic lightweight shoe with a slightly raised heel and a soft, flexible upper and midsole. Who it’s for Most runners, especially those who don’t feel as if they need training wheels but want a substantial shoe.…

1 START WITH DYNAMIC STRETCHES AND THEN SWITCH TO STATIC Dynamic stretches will help to warm up the muscles gradually, allowing them to relax and be stretched safely. One example would be the standing hip flexor stretch – you bring one knee to the chest and swing the opposite arm forward; lower to the ground and switch sides. Static stretches, like standing or sitting forward bend, should be done for at least 15 seconds after dynamic stretches, or after you’re done exercising. 2 EXPECT DISCOMFORT – NEVER PAIN It’s normal to feel a slight discomfort during stretching, but it should never be painful. A sharp pain could be caused by overstretching, leading to a muscle tear, or it could point to other underlying conditions. 3 REMEMBER TO BREATHE Take deep…

SHOES If you’re prepared to invest in only one item, make it quality footwear. The impact on your legs when you run could be up to three times your body weight, making a supportive and comfortable pair of running shoes crucial if you want to be injury-free. Go to a specialist running store and get recommendations from the staff on shoes that ›t your foot type, running gait and personal preferences. Slip them on to see which ones work best. It’s best to jog lightly around the store to get a better sense of how they’d feel during a run. You may also need to try the same style in a variety of sizes. Remember to measure the gap between the tip of the shoe and your longest toe. It…

SKECHERS For Shape Run participants only! Enjoy $30 off Skechers GoRun Ride 5 running shoes (UP $139). Support your run with a responsive 5Gen cushioning midsole and midfoot strike zone to promote fluid transition as well as efficiency in every stride. NATUR-A FOODS Exclusive offers from Natur-a Foods. This Canadian brand produces non-dairy, organic plant-based almond, soya and brown rice beverages that are low in fat – and excellent sources of calcium as well as vitamins D and B1. COMPRESSPORT This Swiss company produces 100 per cent European-made products. Combining advanced technologies with the latest trends, it aims to always innovate and surprise athletes when responding to problems they face daily. These include how to improve their performance and enhance recovery, as well as how to prepare for travel in…

Rejoice! You can now keep your phone close to you all day – and even when you are in activewear. Most tights or leggings come without pockets or, at best, small slots to hold your keys. We guess you don’t really need a clunky smartphone next to your skin when you’re exercising. Or do you? Thanks to the growing availability of pretty and functional fitness bottoms, people now wear workout leggings everywhere – from the supermarket to onto a plane. Of course, having one with a pocket big enough to hold your phone (or passport) while you’re travelling or running errands will save you lots of time and hassle. We scoured the stores for these legit leggings with pockets. Finally, workout bottoms you can wear anywhere! Decathlon Energy + Women’s…

He graduated with a degree in accounting, but Master Saumik, 34, decided to pursue his passion for yoga as a full-time career instead. When he first started practising yoga as a kid, he found it challenging compared to the other sports he did. His mum, an avid yogi herself, introduced him to the age-old practice. As he got older, yoga became a channel for him to have fun and experiment with poses while also helping him find inner calm and peace. That’s when he knew he didn’t want yoga to be just another hobby, but a bigger part of his life. We find out what exactly got him hooked on the practice. • Why did you decide to start Real Yoga? Yoga is my passion. I’ve practised it my entire…

FOR OILY SKIN While it can be a challenge to get foundation to stay put on oily skin, you should still use one as it can help your complexion look fresh, matte and flawless. Go for: Compact powder foundation or a lightweight, oil-free liquid one with oil-control and mattifying properties. Skip: Thick, heavy or creamy foundations – these make your skin look greasy. TIP: PRIME TIME These matte-finish primers absorb excess sebum on the skin, blur the appearance of imperfections like enlarged pores, and make your skin feel smoother. GETTING A FLAWLESS FINISH WOULD A FOUNDATION WITH A DEWY, MATTE OR RADIANT FINISH DO THE JOB BEST? DEWY down : as you age, leaving you with a drier, duller-looking complexion. A foundation with a dewy finish can help you look…

#1 IT’S OKAY TO USE A FACE SUNSCREEN AROUND THE EYES You shouldn t skip sunscreen in the eye area, not when the skin there is 10 times thinner and more susceptible to UV damage than that of the rest of the face. But there’s no need to look for an eye cream with SPF either. Dr Karen Soh, medical director at Prive Clinic, says regular sunscreen on the eye contours is fine – as long as the formula is safe for use in that area and doesn’t sting. “Look for the ones that say ‘hypoallergenic’ and ‘noncomedogenic’ – such products are less likely to cause irritation around the eyes and the clogging of pores, which may result in milia seeds or breakouts if too much is used,” she says.…

ON POINT Eu Yan Sang Facial Acupuncture From $82 for 45-60min Based on traditional Chinese medicine (TCM) principles of internal balance and energy flow, facial acupuncture is used to tackle a range of skin woes, from dullness and wrinkles to eye bags, dark circles and blemishes. The TCM idea behind this is to not only treat the visible problems, but also the health issues (such as a weak immune system, stagnation of qi, or deficiencies in certain organs) that cause them. It starts with a detailed consultation with the TCM physician, followed by the actual acupuncture treatment where ultra-fine needles are inserted into selected acupoints on the face and body. After the needles are removed, the session ends with a gentle facial massage. At selected Eu Yan Sang TCM clinics.…

Can’t give up white rice? Try the healthier Kinmemai Better White Rice developed by Toyo Rice Corporation in Japan. This short-grain rice has undergone a special buffing technology to preserve more nutrients than conventional polishing techniques would. Based on the ompany’s research, it has 1.8 times more fibre, seven times more vitamin B1, and six times more lipopolysaccharides (LPS) than typical white rice. The latter is said to help boost your immune system. Another plus: This rice absorbs more water during cooking, filling you up faster. No second helpings needed!…

MOROCCAN PIZZA SERVES: 4 ACTIVE TIME: 10 MINUTES TOTAL TIME: 35 MINUTES • 1 cup cooked quinoa• ½ cup almond flour• 2 eggs• Kosher salt• Freshly ground black pepper• ¼ cup red harissa• 110g goat cheese, crumbled• 1 small red bell pepper, sliced• 1 small zucchini, shaved into ribbons• ¼ cup green olives, sliced• 4 thin slices lemon• 1 tbsp olive oil• Fresh cilantro, for garnish• Fresh mint, for garnish 1. Preheat oven to 200 deg C and line baking sheet with parchment paper. In medium bowl, stir together quinoa, almond flour, eggs, and a pinch each of salt and pepper until evenly combined. Turn mixture onto prepared baking sheet. With damp hands, press it into a 30cm circle. Bake until firm and crisp, about 15 to 20 minutes. 2. Remove crust from oven and spread with harissa. Add goat cheese, bell pepper, zucchini,…

Supergoop! Everyday Sunscreen SPF50/PA+++ ($48, Sephora) Give your skin a generous dose of SPF before heading outdoors to prevent photoageing. Lightweight and oil-free, this doesn’t leave a whitish cast, making it convenient for touch-ups. And it’s water-resistant – perfect for active girls! Innisfree Jeju Volcanic Color Clay Masks ($13 each) Have you jumped on the multi-masking bandwagon yet? Get into the groove with these seven new masks from Innisfree’s iconic Volcanic Clay skincare range. All contain volcanic scoria to absorb excess sebum and unclog pores. Individually, each has added ingredients to offer benefits like brightening dull complexions or calming irritated skin. Foreo Luna Play Plus ($79, Sephora) Give your skin a deeper clean with this nifty sonic face cleanser. The Luna Play Plus uses pulsation technology to dislodge dirt, oil…

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Go ahead and book that holiday – no, make that two vacays. Women who travelled at least twice a year are happier with their marriages than those who skipped town only once every two years, says a study published in the Wisconsin Medical Journal. Frequent vacationers are also less likely to become tense, depressed or tired, say the study’s authors. And your partner isn’t the only one who benefits – the psychological perks could also translate to better performance at work!…

GO BUGGY Take a probiotic daily, says Dr Leo Galland, author of The Allergy Solution: Unlock the Surprising, Hidden Truth about Why You Are Sick and How to Get Well. These healthy bugs have been proved to make you more resistant to allergens within about three weeks. CHILL OUT Take a cold shower before you head outside, Dr Galland says. “This stimulates the sympathetic nervous system to combat allergy symptoms.” It lasts for only four to six hours, so plan accordingly. BREATHE EASIER Get relief from any nose-or eye-related allergy symptoms you already have, and prevent new ones from cropping up with a nasal spray.…

Stretching isn’t supposed to be painful; neither should it be a walk in the park. If you think you have hit a plateau, where you aren’t gaining flexibility despite your stretching efforts, or find it tough to stretch, there’s hope yet. Sign up to be stretched by an experienced trainer at Dr.Stretch, an open-concept store that specialises in – what else – stretching. Founded by a Japanese baseball trainer, Dr.Stretch has outlets in Japan, China and Singapore (Suntec City Mall and Nex), offering personalised stretch sessions that aim to improve sports performance, rehabilitation, posture and general well-being. Think of this as a massage session, where you lie on a bed and receive treatment that has your limbs pulled and bent in multiple directions. The session involves stretching beyond the superficial…

There’s a pretty genius technique you’re likely not using that could really help you power up without having to lift heavier weights or do more reps and sets. “When you play with an exercise’s tempo to extend the time your muscles are working during a single rep, you can build strength, burn fat, and develop lean muscle faster than going at a standard pace,” says trainer and exercise scientist Dasha Libin, the co-owner of Anderson Martial Arts and creator of Kettlebell Kickboxing in New York City. The idea is to squeeze more muscle-making out of each rep’s three phases – positive, static, and negative – by doing them in slow motion. The positive phase of a push-up is the work, or actual pushing, part. The static phase is the peak…

With cosmetics companies launching new products every week, it’s easy to jump on the bandwagon and try product after trendy new product. How do you keep up? Well, you don’t – not with every single thing, anyway. What’s important is to take a step back and evaluate how a new product fits into your beauty routine even while staying abreast of trends. That best-selling lipstick worn by a famous actress in her K-drama may not look great with your skin tone, while a foundation which is the all-time favourite of celebrity makeup artists may not suit your skin type. In these pages, you’ll find product recommendations, expert advice on skincare, curated advice on how to care for your skin in the manner truest to your individual needs, and which facial…

Dear Singapore, What is strength? It is not about sheer muscle or power. To me, strength is about the determination and persistence to never give up – even when the odds are stacked against you. Strength is about conditioning your mind and body to prepare for the toughest situation during a fight. I train for at least five to six hours a day, seven days a week, leading up to a fight. Strength also comes from the will to win my fights and not succumb to self-doubt or weakness. There are moments when I am exhausted and I think to myself: “Why am I putting myself through this?” And then I remember: I do this because this is what I love to do; this is what I was born to…

What is sensitive skin? It can be described as anything from super-dry to being prone to bumps, pustules or frequent flushing. What causes sensitivity? The nerve endings in sensitive skin are more prone to irritation, so when skin is exposed to sunlight, pollution and extreme temperature changes, a reaction is more likely to occur. Sensitivity can also be caused by a lack of sleep, hormonal changes, dehydration and stress. Other culprits include conditions like eczema and rosacea. How do you know if you have sensitive skin? Symptoms like excessive dryness or redness are telltale signs, but it’s best to see a dermatologist for a professional diagnosis. That way, you’ll know if your skin is sensitive or if you’re just having an allergic reaction to that new serum you tried last…

It’s touted as the all-in-one non-invasive solution for face and body contouring, and skin tightening. Beaute Hub’s CORETM Technology (Channelled Optimised RF Energy) treatment uses different radio frequencies (RFs) to channel heat energy into different layers of skin. Created by Viora, a company in the United States, the treatment is said to boost collagen production for firmer and tighter skin. To keep the treatment comfortable for you, the therapist will select an appropriate mode for the area being treated. For improved results, Vacuum Therapy (also available at different intensity levels) can be added to your Core treatment. It is meant to increase blood circulation, enhance lymphatic drainage, and help shrink the size of fat cells. While you may feel a warm sensation as the RF applicator glides over your skin,…

GO FREESTYLE Almost any kind of meal works in a parchment packet. Just be sure to use boneless, skinless meat and fish, as well as heartier veggies sliced into thin, quick-cooking pieces. Here are some of our favourite combos to get you started. TOFU + sweet potatoes + kale + Dijon mustard + honey + tamari CHICKEN + wild mushrooms + sun-dried tomatoes + green beans + olive oil + garlic + rosemary SCALLOPS + asparagus + peas + mint + lemon SHRIMP + new potatoes + corn + barbecue sauce + cilantro TURKEY SAUSAGE + lentils + broccoli + parsnips + maple syrup + mustard MISO-LIME SALMON WITH COUSCOUS, BROCCOLINI AND PEPPERS SERVES: 2 ACTIVE TIME: 5 MINUTES TOTAL TIME: 20 MINUTES • 2 tbsp sweet white miso• 2 tbsp lime…

QUICK FIX Toast a wholewheat pita or naan, or a wholegrain tortilla in a skillet until lightly browned. Add toppings and bake. MANGO & AVOCADO SOCCA (FLATBREAD) PIZZA SERVES: 4 ACTIVE TIME: 10 MINUTES TOTAL TIME: 20 MINUTES • 1 cup chickpea flour• 1 cup water• 1 tsp dried basil• 1 tspn kosher salt• 1 tsp freshly ground black pepper• 5 tbsp olive oil• ¼ cup coconut milk• 2 tbsp peanut butter• 1 tbsp Thai red curry paste• 2 tbsp low-sodium soya sauce• Juice of 1 lime• ½ cup shredded purple cabbage• 1 small mango, sliced or diced• 1 Persian cucumber, sliced• 2 green onions, chopped• 1 small avocado, sliced• 1 jalapeno pepper, seeded and sliced into rounds 1. Preheat oven to 230 deg C and place 30cm cast-iron or ovenproof skillet in to preheat. In medium bowl, stir chickpea flour, water, basil, salt, pepper, and 2…

You know how revitalised you feel after a full-body massage? Turns out your immune system feels the same way. A growing stack of research shows that while you relax on the table, your white blood cells (infection killers) are being stirred to fend off pathogens, so that you’re less likely to succumb to the latest bug going around. “Massage stimulates the lymphatic system, which is where these cells are located,” lead researcher Mark Rapaport says . In his study, white blood cells increased substantially from a single 45-minute Swedish massage . For further benefit, look for massage oils with extracts like peppermint, rosemary, or patchouli , says Mary Coda, a massage therapist in New York City “These essential oils can dramatically increase the massage’s physiological effects, clearing your airways and…

STEP 1 Skip the brush. “Use your hands to pull your hair into a ponytail at the crown of your head,” says Matt Fugate, a consulting hairstylist for Kerastase. “This keeps some texture in your hair, which looks cool and helps hide sweat.” If your hair appears more oily than sexy, spritz a powder volumizer, like Kerastase V.I.P. Volume in Powder Spray (prices vary, www.ebay.com), onto the roots to soak up moisture and add lift. Then redo the ponytail. STEP 2 Work on your body. Mist the ponytail with a texture spray, like AG Hair Cosmetics Beach Bomb Tousled Texture (US$24 or S$39.60, www.amazon.com), then run your fingers up the hair to gently tease it. Ruffling it a bit adds volume, which will make your bun bigger, Matt explains. Now…

This is a good news-bad news scenario: Nearly half of women wear sunscreen daily on their face, and more than a third regularly use it on other exposed areas, according to a 2015 survey of over 4,000 people published in the Journal of the American Academy of Dermatology. And those numbers are on the rise among active young women. Evidence is clear that a broad-spectrum sunscreen, which fends off UVA and UVB rays, prevents wrinkles and helps reduce the incidence of skin cancer – 90 per cent of which is UV ray-related. Even the incidence of melanoma, the most deadly type of skin cancer, drops as a direct result of regular sunscreen use. Despite this, skin cancer numbers in people of all ages are going up, and melanoma is increasing…