Innholdsfortegnelse for January 2018 i Shape Singapore

I’ve thought long and hard about what I’d like to accomplish this year. I’m not referring to resolutions per se, but more of achievements. In terms of fitness goals, I’m still working on nailing my first pull-up. To make this a reality, I’ll need to go for more calisthenics classes and be more diligent in strengthening my upper body. I’d also like to do a handstand, but I might just reserve that for 2019. This year, I’d also like to continue living my life to the fullest. I am thankful that I have a job I love, and that I work with an amazing team. Colleagues make all the difference, and for that I’m grateful. I want to continue to give my all and to continue to find satisfaction in…

I’ve never been a water baby. While I can swim to save my life, it’s definitely not my first choice of exercise. There’s just something about being in a body of water that makes me uneasy – perhaps it’s my belief that people were designed to stay on land (as much as possible, anyway). So it was with great trepidation that I agreed to try out FloatFit HIIT, which is essentially a HIIT (high-intensity interval training) workout performed entirely on a floating mat (called an aquabase) in a swimming pool. FloatFit HIIT was created in the UK by a company called AquaPhysical. It was introduced here in September last year by Skyline Aqua, the only provider of FloatFit workouts locally. Classes are conducted in a half-Olympic sized swimming pool at…

We asked US-based celebrity trainer Shaun T to fill a tough order: build a compact workout that gives your body every possible benefit. And he sure delivered! The man whose brand is Insanity says it’s really all about accessibility. “My overall message is helping people transform without barriers,” he says. “That’s the reason you won’t need any gear here – you’ll use just your body weight. And you will still kick your own butt.” The key is that these exercises are compound and the reps are non-stop. “I like to put ab strengthening into every single move,” he says. So expect to feel that in your core as you’re hopping, lunging, squatting, and twisting. The same goes for those lower-body powerhouses, your legs. “It’s your largest muscle group, and using…

If you think vegetarian food is all about deep-fried stuff and starchy sauces, these eateries will prove you wrong. They cater to your needs, whether you are pescatarian, ovolacto vegetarian or vegan, with a range of vegetarian cuisine prepared with Peranakan, Thai, Western and local influences. THE LIVING CAFE This is one of the pioneers of the raw food movement in Singapore. While it has a good range of raw and vegetarian dishes, hormone-free chicken and fish also feature on the menu. However, the cafe does not use red meat, cow’s milk, and white sugar. Nor does it add preservatives or artificial colouring to its food. The menu also includes gluten-free alternatives for the gluten-sensitive or -intolerant. Dishes include salads such as Asian Quinoa ($18) and Pumpkin Rocket ($18) with…

Has your complexion been looking dull and dehydrated lately? Well, a lack of sleep might be to blame. A previous study found that four in 10 Singaporeans don’t get enough shut-eye, which comes as no surprise given our packed schedules. But while you might be productive in the wee hours of the night, it’s not called beauty sleep for no reason. Sleep deprivation triggers body-wide inflammation, which can translate to nasty breakouts. As skin cell repair and renewal can only take place while in dreamland, it’s best to hit the sack by 11pm. For an added glow, give your complexion a boost with a sleeping mask. These hydrators work hard overnight to give your skin a concentrated dose of nutrients so that you’ll wake up looking radiant. Here are our…

Most of us probably don’t need an excuse to get a massage, but you might be pleased to know that science is on our side. A study from Emory University in the US showed that participants who received a Swedish massage once or twice weekly over a period of five weeks had lower levels of stress hormones compared to those who didn’t. The effects lasted for several days after each treatment, and appeared to have a cumulative effect. Here’s our edit of the best ones we’ve tried lately – you’re welcome. BALINESE FULL BODY MASSAGE What it is Offered at Banyan Tree Spa on the 55th floor of Marina Bay Sands, this medium-to-strong pressure massage features slow and firm rhythmic strokes to ease tension. All Banyan Tree Spa treatments also…

w w w.facebook.com/shapesingapore w w w.instagram.com/shapesingapore…

Get solid sleep and you’ll have more muscle to resist overdoing the muffins at breakfast. Just two nights of sleep loss sparks the double whammy of a ravenous appetite and a sluggish metabolism, according to research from Uppsala University in Sweden. “It’s enough of a deficit to induce changes in gut bacteria that are key for maintaining a healthy metabolism,” explains study author Christian Benedict. Plus, it tips the balance from hormones that promote fullness to those that promote hunger, increases the production of endocannabinoids (lipid substances known to bring on the munchies), and reduces sensitivity to insulin. Easy fix? Log seven to eight hours of shut-eye nightly.…

It’s the beginning of a new year, and there’s no better time than now to form healthy new habits. If you’re looking to get fitter, eat cleaner and look better, help is here. We make starting an exercise routine easy with a seven-minute workout. Yes, seven minutes! That’s all the time you need to do this sequence of super-effective moves. Best of all, you can do them in the comfort of your home – and without any equipment. We’ve got other bases covered, too. The piece on nailing a glowing complexion has tried-and-tested beauty tips you can easily incorporate into your lifestyle. Want to eat more veggies, especially when eating out? Our list of superb vegetarian restaurants will come in handy. Some have vegan options, too. In all honesty, it…

Did you know that over 70 per cent of stains on clothes can be invisible to the naked eye## . If you have no idea what invisible stains are, here’s what you need to know: invisible stains refer to stains that appear colourless or disappear after they dry up. Examples include oil stains produced by the body, perfumes, and cooking oil. These are notoriously dif›cult to remove as they get trapped inside the fabric ›bres of your clothes. Over time, odours as well as dullness and yellowing of the fabric develop. In short, invisible stains can put a tragic end to the wearability of your clothes if you don’t nip the problem in the bud. Help is here. TOP NANOX Ultra Concentrated Liquid Detergent has been specially designed to solve…

More and more fitness pros are designing recovery classes, like group stretching, because they want your muscles to get deeper TLC on rest days. “By adding more recovery to your routine, you are extending your workout life. You’ll reduce your risk of injury, enhance flexibility, improve muscle imbalances, and increase circulation, which helps you rebound faster,” says trainer Charlee Atkins, who leads a myofascial release class online (see www.le-sweat.com/le-stretch).…

Those bright blue bowls popping up at smoothie shops may look artificial, but they are far from it. They get their intense colour from Blue Majik, a powdery extract from spirulina (a nutrient-rich algae) that packs B vitamins and antioxidants. “To get an energy boost, add a teaspoon to chia parfaits, smoothies and bowls, and drinks like matcha latte,” says Jessica Young, the head of product nutrition at Daily Harvest, a healthy-meal delivery company. Pair it with bold flavours like ginger and lemon as well as fruit, coconut, and plant milks to mitigate the mild ocean flavour, Jessica suggests. You can buy the blue-green algae powder from https://sg.iherb.com.…

Take time to give your face a proper rubdown when dabbing on skincare in the morning or evening, and you’ll see and feel an instant upgrade. For the best effects, dip your index and middle fingers into a facial oil or a moisturiser. Then massage the pressure points directly below your pupils along your eye sockets in a circular motion for 60 seconds to two minutes, says Gabrielle Francis, a New York City chiropractor, acupuncturist, and massage therapist. This motion increases blood flow and oxygen to the area, which helps rejuvenate tired skin, she adds. Couple that with the small endorphin rush you’ll get from this simple act of pampering, and you’re primed to look refreshed and revived.…

ADIDAS #01-323/324 Suntec City Mall (6334-3107) BENEFIT COSMETICS #02-15 Westgate (6639-9496) CALVIN KLEIN PERFORMANCE #B2-06/07/08 Wheelock Place (6235-1427) ESTEE LAUDER #B2-52 Ion Orchard (6634-7287) FILA #B1-28 Ion Orchard (6634-2594) LIPS ENTERPRISE #03-08/09 Far East Plaza (6732-7983) MAKE UP STORE #04-10 313@Somerset (6884-6008) MBT #04-12 Paragon (6836-5607) NARS #B1-53 Ngee Ann City (6235-1537) NEW BALANCE #01-325/326 Suntec City Mall (6238-0091) NIKE #04-42 Paragon (6333-8260) PUMA #04-43/44 Paragon (6235-3952) ROYAL SPORTING HOUSE #B4-26 Ion Orchard (6634-0279) SEPHORA #B2-09 Ion Orchard (6341-9017) TALISMAN’S #03-132 Far East Plaza (6235-9043) TANGS AT TANG PLAZA 310 Orchard Road (6737-5500)…

Science says to loosen up your definition of exercise. When women pursued activities that made them happy – biking in the park, playing volleyball, chasing their kids – without focusing on intensity or duration, they were more active than those with stricter views on exercise (for example, it only counts if it lasts at least 30 minutes or makes you sweat profusely). This is according to a new study in the journal BMC Public Health. Researchers believe that’s likely because these women made exercise fit in with their daily lives, and didn’t think of it as a separate, scheduled time commitment. “There are an infinite number of ways to move, and all of them are valid,” says Michelle Segar, a co-author of the study. She recommends finding feel-good options like…

WATCH OUT FOR THE HALO EFFECT Are you a fan of coffee or diet beverages? You may be consuming less calories than those who prefer alcoholic or sugary drinks, but making up the caloric difference with junk food, warns a study by the University of Illinois Urbana-Champaign. Basing his observations on a decade’s worth of statistics from the US National Health and Nutrition Examination Survey, researcher Ruopeng An, an assistant professor at the university, thinks it might be a “compensation effect”, where those who saved on liquid calories feel justified in eating more, so they reach for a muffin or a bag of chips. Alternatively, he posits that they eat more high-calorie foods in order to feel satisfied. Yet another possibility is that those who eat high-energy, low-nutrition foods tend…

The more active you are, the more B vitamins you need. “These are extremely important for energy metabolism,” says Melinda Manore, a dietitian and professor of nutrition at Oregon State University. They’re crucial for breaking down food into fuel, transporting oxygen throughout your body, and increasing your red blood cell production to keep those muscles functioning properly. But the funny thing about Bs is that they are depleted by healthy habits. If you work out and limit certain foods, cut out meat or dairy, or ease up on carbs in the form of grains, which are among the three top sources of Bs, there’s a good chance that you’re not getting enough. What’s more, exercising regularly causes you to drain your supply faster than when you are sedentary. And marginally…

CREATE A TO-DO LIST Coming up with a list of things that need to be done for the day will keep you focused. You can look forward to a real sense of accomplishment after ticking everything off the list. ADD LEMON TO YOUR WATER Squeezing the juice of half a lemon into your water can aid in digestion. Lemon water can also soothe a sore throat, help prevent kidney stones and balance your body’s pH levels. READ SOMETHING POSITIVE Pin up motivational quotes in your work space so you can glance at them whenever you need a pick-me-up. Here’s one we like from Steve Jobs: “Have the courage to follow your heart and intuition. They somehow know what you truly want to become.” SAY CHEESE! Turn a bad day around…

Slip some cotton rounds into your powder blush compacts to keep them from crumbling if your bag takes a tumble. TRY THESE BLUSHERS! PINK • Benefit Cosmetics Dandelion Finishing Powder ($26-$51) • Fenty Beauty Match Stix Shimmer Skinstick in Yacht Lyfe ($37, Sephora) • Becca Beach Tint in Lychee ($38, Sephora) PEACH • Tarte Amazonian Clay 12-Hour Blush in Tipsy ($47, Sephora) • Make Up Store Marble Blush in Breccia ($39) • Cle De Peau Beaute Cream Blush in #4 Perfect Peach ($65, Tangs) BRONZE • Victoria Beckham Estee Lauder Cheek Creme in Blonde Mink ($112) • Too Faced Sun Bunny Natural Bronzer ($42, Sephora) • Nars Sun Wash Diffusing Bronzer ($65)…

SOOTHE YOUR SKIN Is yours dry and sensitive? CNP Laboratory Aqua Soothing Gel Cream effectively relieves redness, stabilises irritation, and calms skin by enveloping it in a protective layer of naturally derived allantoin and portulaca floral extracts, which are suitable for sensitive skin. Using a special patented technology, the light, non-sticky gel lowers skin temperature and retains moisture for all-day hydration, leaving the complexion soft and dewy. Priced at $49.80 for 80ml at Guardian and www.cnpcosmetics.com.sg. BEAT SORENESS Being on your feet for hours on end is sure to have your legs tired and achey by the time you get home. Try one or more of Lion’s Kyusoku Jikan Cooling Leg Care products. For aching calves, the moisture-rich stick-ons of Kyusoku Jikan Cooling Leg Gel Pad ($7.50 for a box…