Innholdsfortegnelse for October 2018 i Shape Singapore

Pregnancy can be such a thorny period, especially when there are many uncertainties and causes for anxiety. To make matters worse, people have all sorts of opinions for mums-to-be, especially when it comes to workouts. Some believe in avoiding exercise altogether, for fear of endangering the pregnancy, while others are advocates of maintaining a fitness routine. Since every pregnancy is different, there’s no right or wrong, but one thing’s for sure – as long as your gynae gives the green light to do some form of physical activity, you should feel empowered to get moving. After all, the health benefits of prenatal exercise are aplenty. To get started, read our guide to working out during pregnancy (pg 40). Whether you like cardio or strength-based activities, there are ways to do…

If the movie Crazy Rich Asians has you feeling a teensy bit envious, well, we feel you. The film is set in Singapore, after all, and features mansions, glittering apartments, high fashion and fast cars. It is obscene that anyone should live like that… but you want all that too. How to get it? Well, getting rich – or at least, richer – is largely a matter of knowing what to do with your money and how to grow it. Here are five creative hacks to multiply your wealth – who knows, you could soon be throwing your very own private lawn party. 1 START INVESTING EARLY, AND DO IT OFTEN As a child of the digital age, there’s no excuse to be scared of investing your money. Thanks to…

• INSTANT CALM Any kind of kissing, including a friendly peck on the cheek, will make you more relaxed and happy. “Face-to-face contact is soothing,” says Tiffany Field, director of the Touch Research Institute at the University of Miami. “The more people touch one another, the more peaceful they feel.” Deep, romantic kissing intensifies the effect because your body produces greater amounts of oxytocin, a hormone that triggers feelings of love and intimacy. • MATCHMAKING INTEL Kissing can help you find the right partner, according to a study in the journal Archives of Sexual Behavior. “The lips have sebaceous glands, which produce pheromones, chemicals that may play a role in attraction,” Tiffany says. When you’re kissing someone new, explains lead researcher Rafael Wlodarski, on an instinctual level, you’re essentially sampling…

The next prescription from your doctor just might be for acupuncture instead of pain meds. As the science increasingly shows that the ancient Chinese therapy can be as effective as drugs, more doctors are acknowledging its legitimacy. At the same time, exciting new discoveries about how acupuncture works are also boosting its standing as a bona fide medical treatment overall. “There’s plenty of quality research supporting the use of acupuncture for a number of health conditions,” says Dr Joseph Audette, chief of the department of pain management at Atrius Health in Boston and an assistant professor at Harvard Medical School. For starters, one groundbreaking new study from Indiana University School of Medicine found that acupuncture prompts the release of stem cells, which can help tendons and other tissues repair themselves,…

Neo Ko Hui was a school track star in her teens who went on to play touch rugby. But when she found out she was pregnant eight years ago, the physical education teacher ended up “just walking for long periods of time”. In contrast, her second pregnancy last year saw her running and lifting weights right up to her last trimester. “I realised that it was easier to get back into shape if I maintained or lessened the more strenuous workouts. It was tough with the daily demands of work and taking care of my first child, but the importance of staying healthy by eating right and keeping active kept me going,” says the 37-year-old, who started with lighter intensity workouts in the first trimester before resuming her normal pace…

Assuming you’re following a healthy diet, it may be time to mix up your exercise routine or even scale it back. It’s common for your body to become less responsive to an activity as it gets more efficient at handling that challenge. Changing the stimuli could be just what you need. Swapping long, steady cardio for HIIT and tackling heavier weights for lower reps are great options to create a bigger afterburn. JEN WIDERSTROM, IS A FITNESS EXPERT, AND THE BEST-SELLING AUTHOR OF DIET RIGHT FOR YOUR PERSONALITY TYPE.…

Pea-based products are rising to food stardom, and could have extra perks for fitness lovers. A study at the University of Burgundy in France found that people who consumed pea protein after resistance training saw the same strength gains as those who drank whey protein shakes post-workout. According to study author Nicolas Babault, a sports sciences professor, it is a great source of branched chain amino acids that aids in muscle building. In powder form, pea protein can be enjoyed in smoothies or atop yogurt. But eating them directly has its benefits too. In a report published in the journal Nutrients, peas help you stay full – a meal with peas and fava beans kept people just as satiated as a dish with meat and eggs containing the same amount…

The Breakfast Bash BEHOLD THE SUNNY SMOOTHIE Your picnic sips include coffee or tea (this one is made with matcha) blended with a mix of fruit, greens, nut butter, and yogurt. SET OUT A PANCAKE BAR Griddle up a stack ahead of time, and serve with a variety of sweet and savoury fillings. Think fruit, veggies, cheese, yogurt, honey, nuts, muesli, cacao nibs, hard-boiled eggs, smoked salmon, herbs, capers, and kimchi. Create your own, or try the combos here. Wine & Cheese Happy Hour A BUNCH OF BITES, SOME ROSÉ, AND YOU’RE GOOD TO GO You’ll want to include hard and soft cheeses, fruit, nuts, crackers, a few dips, and vegetables. SALADS ON A SKEWER No dressing, no tossing, and no need for silverware. MAKE IT HANDHELD Wraps make evening…

I RECENTLY DECIDED IT’S TIME TO GET BACK TO THE GYM. I GET STRESSED AND ANTSY WHEN I DON’T GO. There’s a good chance that you follow Bella on Instagram (along with a whopping 18 million others) and that you know she leads a colourful life. You may have even seen some pretty wild evidence of it up close and personal. But recently, she tells us, there’s been a shift. In her quieter moments, Bella has been digging deep, figuring out what makes her tick, defining who she wants to be, and setting some hard-core goals that touch on every area of her life, from getting reacquainted with the gym to losing some psychological baggage that’s been weighing her down for years. The timing of these goals isn’t coincidental –…

The ears have their own network of acupuncture points, Allison says. Practitioners can needle the ears as they do the rest of your body, or place ear seeds – actual seeds from the vaccaria plant or tiny metal beads attached to adhesive tape – on ear acupressure points to stimulate them for lasting effects without treatment. “Ear seeds can ease headaches and back pain, reduce nausea, and more,” Allison says. (You can buy the seeds online, but Allison says you should always have them placed by a practitioner.)…

• Start slow. Begin with as little as five minutes per day and add five minutes each week, until you can stay active for 30 minutes a day. You may find it useful to consult a physiotherapist who is used to helping expectant women exercise, for their advice on getting you started. • Always warm up and cool down. • After the first trimester, avoid doing exercises that require you to lie flat on your back. • Avoid brisk exercise in hot, humid weather. • Wear comfortable clothing that will help you remain cool. • Wear a bra that fits well and gives lots of support (especially when your breasts become larger towards the third trimester). • Drink plenty of water to help keep you from overheating and becoming dehydrated.…

Glyder Apparel Namaste Outside Tank: White ($78, www.omgoing.com ) If you’re not a fan of figure-hugging tops, layer a loose-fit one over your sports bra instead. This lightweight, moisture-wicking tank will get you through your asanas in style. Glyder Apparel Sultry Legging: White/Copper Shimmer Stripe ($119, www.omgoing.com ) Enjoy comfort and coverage with the high waistband. The four-way stretch fabric boasts quality thickness so you don’t have to worry about sheerness. Rumi X Fire Maternity Leggings (US$78.40, www.rumixfeelgood.com ) Designed for all trimesters, these printed cropped leggings offer an expandable belly panel and a crossover back for lower back support. The foldable waistband lets you wear them at your preferred height. Pure Apparel Hi Rise ‘n Shine Legging in Chili Red…

We’ve all been there: One minute you’re working toward your goals with momentum, and the next you’re buried in frustration. During those hard times, feeling overwhelmed is totally normal, but don’t waver. Quitting is the quick road to a destination that you never want to reach. Addressing a motivation slump is simpler than you may think. A tool I use daily is tuning in to my inner compass, and it will work for you too: Before making choices (big and small), play out the storyline in your head. Each decision will add up to you staying invested in your goal. Imagine it’s a Monday, and you’re thinking of skipping the gym. Now consider whether you can live with the consequences. For me, missing a Monday always trips me up mentally,…

Take fresh berries, herbs, and fragrant spices and mix with tea, cider vinegar, or maybe coconut milk, and you have a healing, delicious pick-me-up that will refresh and recharge you. “These drinks are packed with vitamins and minerals to help you take care of your body,” says Micaela Foley, a resident herbalist for the Alchemist’s Kitchen in New York City. And they cover it all: de-stressing, sleeping better, boosting your immunity. Whatever your goal, Micaela has created the winning recipe for you. THE DETOX Charcoal Cucumber-Mint Lemonade Activated charcoal powder binds to toxins and moves them out of your system. It may also help battle bloat. In a 950ml mason jar, add the juice of 1 lemon, 1 small, thinly sliced cucumber, and 1 cup mint, chopped. Fill jar with…

Gazing at a beautiful flower makes you feel good, period. But roses take things a step further. The flower’s oil is an especially potent de-stressor, affecting the brain’s limbic system, which shapes your mood and raises your spirits, research finds. Simply inhaling the scent can lower your stress response significantly, studies show. This is why it’s being added to everything from flavoured drinks to beauty balms. For a shortcut to Zen, spritz on Mamonde Rose Water Toner ($25 for 250ml, leading department stores) or sip Asmara Asana 6 Rose & Lavender Drink ($5.30, www.sproutfore.com)…

If you think the quality of outdoor air is worse than indoor air, think again. Studies by the World Health Organization showed that in a closed environment, the air we breathe is two to five times more polluted with dust mites, viruses and bacteria. According to a recent Healthy Air Survey conducted by Royal Philips and Rakuten AIP, the average Singaporean falls sick up to five times a year, but 33 per cent of Singaporeans are unsure if their symptoms are caused by an illness or an allergy. One way to zap this uncertainty? Remove indoor allergens with an air purifier, such as the Philips Series 3000i Air Cleaner AC3259/30 ($899). Its super sensitive sensor detects the finest pollution particles and removes them automatically, so you can rest assured that…

Preggers or planning for a baby? You’re on the right page. This issue, we cast the spotlight on #fitpregnancy – something that’s top-of-mind for many mums-to-be. Increasing research and case studies have found physical activities to be particularly beneficial for women, not just during pregnancy, but also the post-partum period. If you’re planning to keep up a workout routine while having a bun in the oven, find out how to do so safely on the next page. For those who have not exercised in ages, it’s not too late to start. Pick up some basic yet super effective moves you can do in the comfort of your home. All you need is a chair and a light resistance band. For more fitness motivation and support during pregnancy, consider joining the…

With the burgeoning number of gyms and studios in Singapore, working out has become as fun and hip as cafe hopping. Why stick to the same exercise routine when you can check out a slew of new and exciting classes every month? Adding some heat to the fitness membership scene is ClassPass. Founded in 2013, the New York City-based subscription service recently made its debut here, partnering up-and-coming studios like WeBarre, Freedom Yoga, Haus Athletics, Ground Zero, Anthem and Boom Singapore, so you can experience barre, yoga, HIIT, boxing, spinning and more under one membership. First-timers, enjoy a free one-week trial. Visit https://classpass.com/try/singapore or download the ClassPass app (available at the App Store and Google Play) for more info.…

You just need to shift your clock. Begin by setting an alarm for bedtime – for a time that’s earlier than usual. It may take your body a week or two to make the adjustment, but beginning your slowdown routine earlier will get you sleeping sooner and prime you for the morning, so you’ll have the energy to get out of bed and rock out! It may still be dark outside when you wake up, but lean into its peacefulness: You’re one of the first people to enjoy the day. You’ll come to savour that time. I promise.…

That trendy double cleanse? Not so great for your skin. “Washing your face to the squeaky-clean point isn’t necessary unless you’re about to have a procedure such as a chemical peel,” says Dr Heidi Waldorf, of Waldorf Dermatology Aesthetics, New York. In fact, it can strip your skin of the proteins and lipids it needs to stay balanced. For most people, washing in the evenings with a mild cleanser (one that leaves the skin soft, not tight) is enough. The exception: If you have acne, work out in the am, or use a retinoid at night, then add a morning wash.…