Innholdsfortegnelse for April 2018 i Shape Singapore

Maintaining a healthy weight over a long-term period can be a challenge. We might put on extra kilos when the festive season comes around or overindulge in good food when we travel. And, depending on your body type, you’ll carry fat in some areas more than others. For many women, fat goes right to their bellies, which can become a real problem, especially as they get on in age. This is likely due to a decreasing level of oestrogen, which appears to affect where fat is stored in the body. It also doesn’t help that women generally have six to 11 per cent more body fat than men, no thanks to our physiological makeup (the increase in fat is said to help during pregnancy). If you’re struggling to get rid…

Feeling anxious? Sniff your lover’s clothes. Research from the University of British Columbia found that women feel calmer after being exposed to their male partner’s natural scent. Following a stress test, the study’s participants had lower levels of the stress hormone cortisol after smelling their man’s T-shirt. Conversely, those who sniffed a stranger’s scent had higher cortisol levels. For a longer-lasting, therapeutic effect, wear your guy’s tee, or sleep on his side of the bed.…

In a time when it seems as though everyone is busy keeping up appearances, Stephanie Bovis is refreshingly candid. There are no airs about her; what you see is what you get. Arriving early at our office without a scrap of makeup, there’s just something instantly likeable about this 29-year-old fitness enthusiast, yogi, model and host. Maybe it’s her warm smile and two perfect dimples. Or perhaps it’s how easy it is to talk to her. It’s as though we’re catching up with an old friend and soon, we’re chatting about everything from workouts to… having her colon cleansed! Yes, we went there. The Malaysian Chinese-British beauty lived in multiple countries, including Hong Kong, India and England before settling in Singapore. Growing up, she was already athletic but her time…

When you feel good about yourself, you are willing to take risks and better able to rebound from setbacks. To get what you want – at work, in the gym, in your life – it’s crucial to have confidence, which is something we’ve all learned through experience. But the degree to which that mindset matters when driving your success may surprise you. “Confidence is on par with competence when it comes to achievement,” says Cameron Anderson, a professor in the Haas School of Business at University of California, Berkeley. When you feel good about yourself, you are willing to take risks and better able to rebound from setbacks. You also think more creatively and push yourself harder, he says. Confidence even helps you harness the positive power of stress, according…

Aim to create a sustainable calorie deficit where you constantly burn more calories than you consume to shed those stubborn kilos. Let’s face it, sticking to a weight-loss plan can feel like a bore sometimes. We get that it’s tough following a strict diet and exercise regime. Instead, aim to create a sustainable calorie deficit where you constantly burn more calories than you consume to shed those stubborn kilos. It may not seem like much, but these small tweaks will help you torch an extra 100 calories a day – after all, every bit of effort adds up! *Calorie calculations are from Calorielab, and based on a 55kg woman. • COOK Instead of ordering in, make a meal from scratch. Dicing, prepping and pottering around the kitchen for 75 minutes will…

MAKE EXTRA TIME COUNT Got a few minutes before class? Don’t waste them! Do these three one-minute standing ab moves from Tom Holland, an exercise physiologist and author of Beat the Gym: Personal Trainer Secrets – Without the Personal Trainer Price Tag. March in place with arms overhead, and draw both elbows down towards your knee with every lift. Next, alternate bringing one elbow to the opposite knee. Finally, alternate lifting one straight leg in front as you reach for the toes with your opposite hand. “These moves target your core and provide a great warm-up,” he says. DO DRILLS “During your run, throw in a few sets of carioca running drills throughout the workout,” Tom says. Lift your arms out to the sides. Twist from your midsection as you…

Have you been eating clean only to find that you’ve woken up with a pot belly overnight? While you can take comfort in knowing it is not due to weight gain, your bloated stomach is enough to start your day on a bad note when you feel sluggish, heavy and uncomfortable. Who would have guessed that lurking behind some of the healthiest foods are substances your body struggles to digest? Consider avoiding these foods. GARLIC AND ONIONS Both popular ingredients in cooking, garlic and onions contain a fibre known as fructan that your small intestine cannot digest. This leads to increased gas production in your body that can cause serious bloating. CORN During the occasional fast-food cheat day, swopping fries for a side of corn may seem like a good…

TRUFFLE PAN SAUCE Saute garlic and shallots in olive oil, then shave truffl es (fresh or canned) into the pan. When the smell is intense, add chicken stock, butter, chives, lemon juice, and salt and pepper; cook until it’s silky. Serve with a filled pasta like cappelletti or tortellini to add another dimension. BEET PESTO Use a high-powered blender to puree raw beets, basil or parsley, walnuts, orange juice, salt, pepper, and olive oil. Toss it with fusilli; the twisted shape will grab onto the sauce. LAMB RAGU Brown ground lamb and take it out of the pan, then saute mirepoix (chopped celery, carrot, and onion) with garlic, sage, bay leaf, rosemary, and thyme in the juices. Add the meat back with a touch of tomato paste, then add wine,…

First there were kale chips. Now chefs are asking “Why stop there?” and crisping up just about any kind of produce. “Everyone loves a good potato chip, of course,” says executive chef Jennifer Puccio, who serves fried, seasoned brussels sprout leaves at Marlowe in San Francisco. “But lemon, radish, and carrot versions are prettier, healthier, and more fun to eat.” Jennifer schools us on making six types of chips in just minutes. 1 RADISH Slice radishes very thin and fry in rice bran oil at 150 deg C until crispy. Use them to add crunch and an extra layer of flavour to a salad. 2 BRUSSELS SPROUTS Peel the leaves and fry them in rice bran oil at 180 deg C (use a splatter screen) or toss with oil to…

Cover girl Stephanie Bovis was such a joy to photograph and interview. Writer Dawn loved how down-to-earth and friendly she was. Stephanie shares her tips for a healthy lifestyle on pg 22. Need something fun to do at the weekends? The revamped Forest Adventure treetop obstacle course might be up your alley. Intern Claudia had a blast when she was there. More on pg 30. Associate editor Estelle Low did an infared yoga class at Jal Yoga. This new yoga style claims to reduce muscle aches enhance your complexion and help you sleep better. Did it live up its promises? Find out on pg 72.…

1 LISTEN TO YOURSELF Take the time to quieten your mind and ask yourself how you’re honestly feeling. Find an outlet to organise your thoughts. “As an emotional person, I tended to lash out at others when I was upset. Nowadays, I’ll write down what I’m feeling point by point in order to process my thoughts. By doing so, I can decide if I want to just let it go or turn the situation into something bigger than it really is.” 2 SLOW DOWN Living life in the fast lane can sometimes feel like a mad rush, which paves the way for burn out and carelessness. “Something I’m really working on this year is to stop rushing through things,” says Stephanie. “I normally finish my meals in just three to…

It was a regular day at the office when a message popped up on my Gmail Chat. It read: “Are you afraid of heights?” I was a little hesitant to reply. I am not afraid of heights, but dangle me from a cliff and it’s an entirely different story. I responded with a “no”, hoping that I wasn’t getting myself into anything I would later regret. Turns out, I had been invited to sign up for and check out the revamped Forest Adventure, Singapore’s only treetop obstacle course, where obstacles made of rope and wood are suspended from platforms of varying heights among the trees of Bedok Reservoir Park. The objective: to move from one platform to another until you reach the end. Forest Adventure is divided into three smaller…

They’re tiny but powerful. Bacteria help to make your entire body healthy – even below the belt. “The vagina has a natural microbiome that’s similar to the one in your gut,” says Dr Leah Millheiser, a clinical assistant professor of obstetrics and gynaecology at Stanford University. It contains good bacteria that keep everything running smoothly and bad bugs that can lead to issues like yeast infections and bacterial vaginosis. And, just like the bugs in your GI tract, certain meds and other factors can cause the vaginal microbes to fall out of balance, increasing your risk of infection or irritation. Keep your good bugs – and your vagina – healthy with these science-backed strategies. DON’T BE A CLEAN FREAK Most of us know that douching is not a good idea.…

Have you been looking for ways and means to trim your tummy? Help is here. Start with the piece on how age affects the amount of fat stored on your belly, no thanks to changes in your metabolism and other factors. Then read the three fitness stories: The first is on how to adjust your existing workouts so they can help tone your tummy. The second is a pilates-inspired sequence that sculpts your body, and particularly your core. The third is on the benefits of incorporating the kettlebell into your fitness routine. End with the story on healthy foods that actually cause bloating, because diet has a big part to play in your quest for a flatter stomach.…

Tabata and pilates couldn’t be more different. The former is four minutes of pure, super high-intensity sweat (alternating 20 seconds of all-out effort with 10 seconds of rest), while the latter is a steady-paced series of core cinchers – many of which you do while you’re lying down. But they have one very important thing in common: They’re the absolute best at what they do. Nothing out-burns Tabata per minute, and nothing out-firms pilates for abs, says Michele Olson, a professor of exercise science at Auburn University at Montgomery, Alabama, who has done years of research on both. But it wasn’t until recently that a light bulb went on. What if you combined the two into a single, to-the-max routine? “Mixing Tabata with pilates is the perfect way to squeeze…

We’re always on the lookout for the best running stride, but researchers have found that the body naturally settles into a stride that works best for it. According to a study in the International Journal of Exercise Science, researchers found that your body is capable of self-optimising your stride length for the best running economy (the amount of oxygen you need to run a distance at a fixed pace). So, if you’re trying to find your most ideal stride, there’s no need for that – just stick to what you’re most comfortable with.…

Consistency is the key to staying fit for life, and Her Excellency Margriet Vonno, Ambassador of the Netherlands to Singapore and Brunei, is an advocate of this philosophy. The 52-year-old diplomat has been cycling since she was a young child, and still does it regularly today. The sport is very much part of Dutch culture and bike lanes are aplenty in the Netherlands. “I always cycled to school and to parties when I was a student. The bicycle was the cheapest and most convenient means of transport,” says Margriet. “At that time, I did not cycle to stay fit, but it did help a lot.” As an adult, she cycled to and from her office when she was working in The Hague, a city in South Holland (one way was…

In hot and humid Singapore, it’s normal to gravitate towards lighter, oil-free products to rid skin of that sticky, greasy feeling. However, most of us spend a good number of hours in air-conditioning, and this can be seriously drying for skin. What’s a girl to do then? Easy. Continue using your water- or- gel-based serums and essences, but just make sure you apply them twice. By layering these treatment steps, you’re allowing the active ingredients to penetrate deeper into your skin to increase their efficacy. The second layer of serum and essence helps to lock in the first application. Afterwards, follow with the rest of your skincare as usual and say hello to a plumper, more hydrated complexion over time.…

The raspberry colour’s neutral undertone makes it universally flattering for all skin tones – and appropriate for every occasion. From matte to creamy and glossy, we’ve picked these to suit your every preference. MODERN AND MATTE Every woman in this day and age should have a matte lipstick. Popularised by Kylie Jenner, many beauty brands have since introduced their own line of matte lippies. Here are five to try. A TOUCH OF GLOSS Dab it onto the middle of your lips and blend outwards for a devil-may-care look. It’s more forgiving on dry lips as it masks the appearance of fine lines. Here are two of the best. EASY-TO-WEAR CREAM FINISH If you find matte too drying and glossy lips too OTT, the cream finish is the perfect in-between. These…

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• Parents, in-laws and family Conversations regarding parents are never going to be easy but they’re absolutely necessary. Before deciding to get married, make it a point to speak to your partner about everything related to external family matters. For example, while birthday celebrations for your in-laws are mandatory to attend, would birthday celebrations and other special events for cousins, aunties and everyone else be mandatory, too? While it might seem silly at first, everyone’s family is different and may have a different dynamic from yours. Plus, for some in-laws, not showing up at family events could be a point of contention and a sign of disrespect. It’s best to check and listen to what your partner has to say. • Finances For couples who have an income disparity with…

Many runners tend to neglect strength-training exercises, preferring instead to focus on just clocking longer distances and working on endurance. However, strength-training is equally important. “It helps to protect your joints and increase muscle awareness so that you’re activating the right muscle groups during your run,” says Stephanie. Here are the top eight moves every runner should do in order to finish faster and stronger. Do as many reps of each move in good form as possible for 30 seconds per side. Do this sequence at least thrice weekly for best results. Additionally, make sure you stretch and include neck, shoulder and ankle rotations to warm up and protect your joints before runs as well. Aim to do five rotations per side slowly every day. 1 TWISTED LUNGE Engages the…

If you can’t fall asleep without counting sheep, here’s one trick that seems worth a shot: writing a to-do list. Researchers at Baylor University in Texas conducted a study that was published in the Journal of Experimental Psychology. The experiment had 57 healthy participants between 19 and 30 spend the night at a sleep lab. All were given a five-minute writing assignment before hitting the sack. Half were asked to write about the things they needed to do over the next few days (to-do list), while the others were asked to write about the things they’d completed over the past few days (completed list). Results showed that those who wrote to-do lists fell asleep by an average of nine minutes faster than those who wrote completed lists. Researchers think the…

To look at it, you wouldn’t guess that the simple kettlebell is such a fitness hero—both a superior calorie burner and an ab flattener in one. Thanks to its unique physics, it can elicit more burn and firm than other forms of resistance. KETTLEBELL CARDIO Typical kettlebell moves are calorie guzzlers. Take the snatch – a one-arm lift in which, from a quarter-squat position, you fluidly move the kettlebell from the floor to directly overhead as you stand, bell flipping up and over to rest atop your forearm. It burns some 20 calories per minute when performed at an as-many-reps-as-possible (AMRAP) pace, according to a recent American Council on Exercise study at the University of Wisconsin–La Crosse. Exercisers in the study did a 20-minute workout of 15-second AMRAP intervals of…

It’s no wonder that stair workouts are a coach fave – they make for exceptional conditioning. And the beauty is that you don’t need sky-high flights or bleachers to net their magic. “You’d be surprised by the high-intensity training you can get on a flight of stairs,” says Hannah Davis, a strength and conditioning coach and the creator of Body by Hannah online fitness programs. “You can add a challenge to almost any move you do on flat ground, improving your power, cardio capacity, and agility,” she says. Simply bounding up steps is a hit of plyometrics, which burns an unreal 484 calories in half an hour, while the tiered levels let you go super low for things like single-leg squats (since your raised leg can go down below your…

Your first step is to hunt down the highest-quality ingredients that you can get, says Nathaniel Cayer, executive chef at Dolce Italian in Chicago. “San Marzano canned tomatoes, extra virgin olive oil, farm-fresh vegetables: These are the building blocks that make a great dish.” Then, just play around to invent new flavours – swop red wine for rose or ground beef for lamb. That’s how Nathaniel creates sauces so good that you want to eat them right out of the pot. He shares some of his favourite creations here.…

When it comes to finding your ideal eyeliner, you might want to make sure that it draws on easily and gives you that perfect flick every time. Secondly, with Singapore’s humidity, you will want one that is also smudge-resistant and waterproof. In the Shapeteam’s bid to find the best waterproof eyeliner there is, we scoured the web for beauty reviews and asked industry experts to recommend their best-rated products. Zarelda, Estelle and I also decided to put them to the test ourselves by applying them before going into a workout – because we know how many of you still can’t hit the gym without your trusty liner on – to find out just how efffective they were, and whether or not they really lived up to the hype. Just so…

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