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35 Articles

Get Up and Get Moving

According to a 2016 Nielsen study, nearly one in two people in Asia think they’re overweight and more than half are trying to lose weight. The findings are not surprising. With most of us caught in office jobs and the endless temptations in our food paradise, weight loss is an uphill battle. But just because it’s hard doesn’t mean we should give up on getting lean and healthy – this just means we need to get smarter with our efforts. This is why the Shape team got out this month to try the best fat-blasting classes in Singapore – check out pg 50 for our recommendations ranging from HIIT classes for the time-crunched to a fast-paced pilates workout that tones your muscles and works the heart. For those who prefer to fly…

Get Up and Get Moving

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Workaholics may regard long task lists and chronic stress as inevitable, or even a badge of honour. But scientists are now warning everyone of the dangers of overstretching and burnout. A US study published in the journal Neurology found that people with higher levels of the stress hormone cortisol have small reductions in brain volume and also perform slightly worse at memory tests. While the study doesn’t confirm this, some experts believe these folks are also at higher risk of dementia as they age. So remember to give your mind frequent breaks; your future health depends on it.…

ROMANCE IN THE CITY

The Academy Hotel, London, United Kingdom 21 Gower Street, Bloomsbury, London, tel: +44 (0) 20 7631 4115 Bookworms will love this latest opening by Malaysia-based YTL Hotels. Set in a neighbourhood in Central London known for playing host to the Bloomsbury set (famous literary figures like Virginia Woolf and E.M Forster who lived in the early 20th century), much of its design story is inspired by the surrounding history. And you can find these famous authors’ books lining the shelves at The Library. Our favourite part of the accommodation is the plant-filled conservatory which looks pretty and quintessentially English on a light-filled day. From $424. Rosewood Phnom Penh, Cambodia Vattanac Capital Tower, 66 Monivong Boulevard, Sangkat Wat Phnom, Khan Daun Penh, Phnom Penh, tel: +855 23 936 888 Rosewood’s newest Asian outpost pays tribute to…

ROMANCE IN THE CITY

MORE THAN JUST A HASHTAG THAN JUST A HASHTAG

It’s Saturday morning, and Liv Lo’s Fitsphere Force workout has us panting on our yoga mats and dripping with sweat. “Do what feels good, and do more of it!” she chirps as she takes us through some pretty brutal reps of lunges, warrior poses and squats – all while holding deceptively small 2-pound spherical weights. If you weren’t yet convinced that she’s worked hard for that body of hers, you will be after taking a class. It’s sweaty and satisfying, and guarantees that post-workout endorphins buzz. Outside of the physical classroom, Liv has also found her place in cyber space, where you’ll find she is just as encouraging, clear in her instruction, and knowledgeable (trust us, we got clicking). Fitsphere, a website started by the model turned host turned fitness guru,…

MORE THAN JUST A HASHTAG THAN JUST A HASHTAG

FROM HEAD TO TOE

There are yoga sessions, and there are yoga sessions with weights. “I didn’t just want to do traditional yoga,” Liv says. “Yoga is a mental game, but once you add weights, it becomes more physical. They’re efficient, are great for lean muscle building and resistance training.” This is a full body workout in the literal sense of the word. “Each movement is designed to work out your entire body instead of being focused on one body part at a time,” she explains. So instead of doing a set of crunches (that only work the core) and moving to a different part of the body, you’re powering through a holistic workout. “You could be working on the strength in your upper body, your flexibility, and opening up the hips and rotating the…

FROM HEAD TO TOE

Silence is Golden

If you live in a noisy neighbourhood, it’s time to take better care of your heart. Researchers from Massachusetts General Hospital in Boston, the US, found that chronic din from traffic and planes can up your risk of suffering a heart attack, stroke or other cardiovascular problems by three times as compared to people who have lower levels of noise exposure. Increased brain activity from the noise appears to trigger the release of hormones that cause inflammation in the arteries. While the study is considered preliminary, the researchers recommend countering these effects with stress reducing activities like yoga, meditation or aerobic exercise. You can also install sound-absorbing panels at home where possible.…

Silence is Golden

camila mendes tells it like it is

says Camila Mendes, 24, who stars in the hit show Riverdale. “I’m open and upfront. I don’t play games.” In October 2017, the actor took to Instagram to share her struggles with an eating disorder and early 2018, she announced that she was done with dieting. “It just felt so necessary for me to speak about those things,” Camila says. “I realised that I have this platform, and young women and men who look up to me, and there is a tremendous power to do something positive with it. It was definitely a very vulnerable thing to put that out there to almost 12 million people on social media. But that’s who I am. That’s me being authentically myself.” The star, who now works with Project Heal, a nonprofit-making organisation that…

camila mendes tells it like it is

WHEN STRESS GETS PHYSICAL

It starts when something stresses you: Whether it’s air pollution or a virus, your cells launch into repair-and-recovery mode. As part of that process, the body whirs into action, producing proteins that help rebuild your cells and RNA, the chemical messengers that trigger the release of other health-promoting compounds. These RNA agents carry out the repair process by clumping together, forming stress granules. When they do their job properly, these particles are actually beneficial, says Dr Benjamin Wolozin, a professor of pharmacology and neurology at Boston University School of Medicine and a co-founder of Aquinnah Pharmaceuticals, a biotech company focused on neurodegenerative disease. Stress granules protect the cells from damage, essentially creating a temporary shelter so the body can better repair itself, he says. Once the stressor is gone, the stress…

WHEN STRESS GETS PHYSICAL

THE RIPPLE EFFECTS OF STRESS

YOUR EARS BECOME SUPERSENSITIVE Stress-related exhaustion can cause sounds to bother you a lot more than normal, the journal PLOS One reports. Even a normal conversation can start to grate on your nerves. Wear noise-canceling headphones tuned to something soothing, like nature sounds. (But if it becomes an ongoing issue, see your doctor.) YOUR JOINTS ACHE It’s unclear whether being stressed can hurt your joints, but it can make you feel pain. Researchers from the University of Gothenburg in Sweden found that 40 percent of chronically stressed women experience psychosomatic muscle and joint aches. The mindfulness app Headspace has a pain-management series that may help you ease both the stress and the pain. YOUR HEART HURTS People with stressful jobs are about 50 percent more likely to develop atrial fibrillation, a heart-rhythm disorder that can…

THE RIPPLE EFFECTS OF STRESS

TRACK YOUR STRESS

Bracelets and clip-ons that calculate – and in some cases, correct – your tension are the latest high-tech wearables. “Chronic stress can lead to unhealthy behaviours such as eating or drinking too much,” says Dr Mithu Storoni, the author of Stress-Proof. “Devices that track stress might make you more aware of the behaviors, so you can change them.” Look for one that measures heart rate variability (HRV), such as the Garmin Vivosport. It uses HRV to calculate your stress throughout the day and offers breathing exercises when it’s high. Another option is Touchpoints Basic. comprising of a pair of bracelets. Wear one on each wrist; they vibrate in a way that may help calm you down.…

GOING WITH THE FLOW.

5.45am: That’s when participants of Shape Yoga 2018 started streaming onto SMU Campus Green, eager to roll out their mats to secure a prime spot for the highly anticipated event on Nov 3. The setting was perfect for an outdoor yoga sesh with the cool and crisp morning air, and the spotlessly clean and dry artificial turf. By 7am, the carpet of green was transformed into a medley of bright colours and it was all eyes on Pure Yoga instructors Azmi Samdjaga and Roxanne Lim. The duo led over 400 yoga enthusiasts through a revitalising vinyasa flow, starting slow with seated stretches and sun salutation poses such as downward dog and chaturanga to loosen up the muscles. Once everyone had warmed up, the instructors introduced a series of standing yoga poses,…

GOING WITH THE FLOW.

BLITZ THE BULGE

It’s no secret that many of us are on the lifelong quest of losing weight and getting in shape. But it’s an uphill battle - believe us, we’ve all been there - with so many other things in life demanding our time and attention. For a leg up, make this your go-to guide for streamlining your weight loss efforts. This year, we stuck to tradition by bringing back “Shape Recommends: The Best Fat Burning Classes” – the team tried all of these 19 group workouts before giving our thumbs up to include them in the list. But if you prefer to fly solo, we’ve got a customised approach too with the best workouts for different body types, so you can hone in on the most important parts to work on. And of course,…

BLITZ THE BULGE

THE BEST FAT-BURNING CLASSES

We huffed and we puffed, and our limbs were wobbly across the weeks of putting out this issue. Reason: we were determined to suss out the most hard-hitting, high-intensity workout classes that give you the most bang for your weight loss buck. Our criteria were straightforward – the classes should get our hearts racing and our muscles slaving. After all, fat burn only starts to happen at around 70 to 80 per cent of your maximum heart rate. Strength training workouts were also on our radar since building muscle mass helps to increase metabolic rate. Ready to sweat your calories away? Read on now! ABSOLUTE YOU – ABSOLUTE BEATS Level 2, Peranakan Place (6732-1522) This rhythmic cycling session will have you dancing on the stationary bike with shoulder sways and push-ups as you vary your…

THE BEST FAT-BURNING CLASSES

Fitness specialists around the world unanimously hail the jump rope as one of the most effective (and cheapest) exercise equipment everyone should own – jumping rope burns more calories in the same amount of time you spend running. Bonus: it also helps you tone every part of your body. Now, TripleFit has taken this old-school recess sport to the next level with ‘Jump-In!’, a high-energy interval training class featuring jump rope cardio drills to increase your endurance and help sculpt a tight bod at the same time. Fret not if you’ve got two left feet; the class kicks off with a practice set of basic single and double bounce jumps to familiarise you with the cable speed ropes. You’ll then gradually move on to crosses and various combinations that promise to hike…

We come in all shapes and sizes and no two bodies are exactly alike – where fat tends to accumulate contributes to our resulting body shape. Apple-shaped ladies, for instance, gain weight easily at their waistlines, while those who are pear-shaped are likely to store fat on their hips and thighs. While we can’t control nature, what we can do is tailor our workouts accordingly. For that, we got Chung Tze Khit, managing director of Gold’s Gym Singapore & master trainer for National Council on Strength and Fitness, to recommend effective exercises to tone and tighten common trouble zones of each body shape. These strength-training moves can be done using just your bodyweight, a pair of dumbbells or any household object such as filled waterbottles and canned goods. YOUR BODY SHAPE IS……

REV UP YOUR METABOLISM

Losing fat is no easy feat, and it gets harder with each passing year no thanks to a natural slowdown in metabolism. Suffice to say, what you eat affects your metabolic rate; but how you eat matters too. To avoid weight gain and stay in shape, try incorporating these habits into your routine. SPICE UP YOUR MEALS Chilli lovers, rejoice. The compound capsaicin that is found in chilli peppers helps promote fat loss and naturally suppresses appetite. According to a UK study, just 2mg of capsaicin in your meals can help you torch up to 74 calories. Capsaicin-rich foods include all peppers except bell peppers. If you aren’t a fan of spicy food, remove the seeds before adding chilli to your meals. HAVE TEA OR COFFEE DAILY According to a study published in The…

REV UP YOUR METABOLISM

One in two people around the world consider themselves overweight and want to slim down, according to a 2016 study by Nielsen. From crash diets and appetite suppresents to fat-burning procedures and liposuction, there are no short of methods available for weight watchers to try to drop kilos. And consumers are lapping them up, especially if they don’t find success with exercise and moderate dieting. But while fads come and go, there have been a few alternative weight loss methods that seem to have withstood the test of time and gained themselves serious advocates. Here, we round them up and break them down for their effectiveness and safety. Acupuncture The age-old traditional Chinese medicine technique has been used for all kinds of ailments from pain and allergies to PMS and addictions. For weight…

If you lack time to stick to workout class schedules or the sheer motivation to crank it out at the gym on your own, help is here – right on your phone. Audio fitness apps like Aaptiv are a wonderland of guided classes that you can stream, including goal-oriented programmes to strengthen your core, build your flexibility or train for a 10km run. “Audio is the best delivery for fitness content because it allows for complete freedom of movement,” says Aaptiv CEO and founder Ethan Agarwal. Compared to workout videos, there’s zero need to crane your neck and stare at the screen while you’re planking or lifting weights. All you need to do is slip on your earbuds, press play, and let a voice guide you through the workout of…

Break it down: 1-minute sprints

1 STEP USE THE RULE OF 15 After the first 15 to 30 seconds of an all-out interval, the body typically enters a semihypoxic state, in which the muscles don’t get enough oxygen, performance starts to decrease, and lactate (which makes you sore after your workout) builds up, William says. To train your body to use oxygen more efficiently, start with 15-second intervals and add 15 seconds each time you exercise until you hit one minute. 2 STEP BUILD IN ENOUGH RECOVERY TIME Aim for a 1:4 ratio: If your sprint interval is one minute, your recovery walk or jog should be four. Seem like a lot? “It takes that long for the body to prepare for the next push. Otherwise, the following sprint will be compromised,” Keith says. And avoid going too hard when…

Break it down: 1-minute sprints

Optimise Your Body’s Energy Systems

What we call cardio is actually more nuanced than what that word implies. Our bodies have aerobic and anaerobic (without oxygen) energy systems, and we use both during exercise. Why split hairs? Because if both aren’t trained, you can be hard-core gym-committed and still get breathless walking up stairs. Here’s the drill for firing on all cylinders. STOKE YOUR ANAEROBIC SYSTEM On a basic level, your body runs on adenosine triphosphate (ATP). Every move you make requires tapping this organic chemical for its ready-to-use energy. For quick bursts of activity like that dash upstairs, you need ATP pronto, so your body has to use whatever stores it has available, since there’s no time for creating more with the help of oxygen (via the aerobic process; more on that later). “With no warm-up,…

Optimise Your Body’s Energy Systems

WOMEN’S FASTER HIKE THERMAL PANT ($196) Where to buy The North Face Many people throw on sports shorts or leggings when they go on hikes. While that works fine, wearing proper hiking pants has many added benefits. You won’t have to worry about the rain as they are waterproof, and the thicker material protects your legs from thorny shrubs. DYNAMO 100 WIND-UP TORCH ($9.90) Where to buy Decathlon A torchlight is indispensible for safety and navigation during long treks that take place across dawn or dusk. This compact torch can be charged on-the-go by winding it up mechanically, no batteries needed. LEKI WANDERFREUND BLACK CARBON WITH SPEED LOCK 2 ($269.90) Where to buy Lazada Trekking poles are extremely helpful for extra support and stability, especially when going downhill or tackling trails at MacRitchie, where the ground can be…

Finding your sole mate

Sports technology has surged in the past few years, which means brands have been able to produce different types of running shoes for all feet types. Unfortunately, this also means that deciding on a pair can be complicated. The wrong pair of shoes can cause long-term injuries to your back and knees, so it’s important to get it right. IF YOU UNDER-PRONATE: Adizero Prime Ltd Shoes by Adidas, $300 Under-pronation occurs when the outside of your foot absorbs the most impact as it strikes the ground. Some under-pronation is normal during exercise, but when excessive, it could cause severe pain. For a smooth run, look for shoes that are lighter and offer more arch-support, like this pair by Adidas. IF YOU HAVE A NORMAL GAIT: Cloudsurfer by On, $229 Neutral pronation is the ideal way…

Finding your sole mate

Crossfit is hands down, one of the toughest workout regimes out there. Even fitness fiends would stop in their tracks when they think of cardiovascular endurance, weight training, gymnastics movements and more… all rolled into one sweaty session. Despite images of hardcore, grimace-inducing exercises like flipping tyres and lifting bulky weights, a growing number of women are pursuing Crossfit, and swearing by it. Just how did Crossfit gain such a huge following despite its rugged reputation? ALL-ROUND ACCESSIBILITY Unlike other workouts, which require a specific mobility or fitness level to be able to execute a movement, Crossfit draws on exercises that can be performed in various levels– beginner, intermediate or advanced. Differences in abilities or physique no longer stand in the way of working out together with your BFF. “I love that a…

Game for the challenge?

ACTUALIZE CROSSFIT www.actualizecrossfit.com 315 Jalan Besar, Singapore 048973 Fret not if you are new to Crossfit. Actualize CrossFit offers a one-hour introductory session that gives newcomers an overview of the workout, dispelling any myths and doubts. The box also conducts a Fundamentals Course that emphasises on consistent form and a hands-on on how to perform movements safely and efficiently before moving on to greater challenges. Thereafter, trainers will do a quick assessment of clients’ aptitude, competency, and potential restrictions in movement patterns before they are enrolled for a suitable WOD (Workout of the Day) class. “Our programmes combine movements from different faculties, including weightlifting, gymnastics and high-intensity conditioning with achieving one’s fitness goals in mind. These are conducted with professional guidance and support from coaches,” says Cassandra. “Everyone is different, so every approach will…

Game for the challenge?

The better bento

You want to eat cleaner, leaner and better, but it takes superhuman effort to start measuring your meal sizes and calories, and make sure you get all your nutrients sorted. Thankfully you don’t have to do the hard work yourself anymore. A handful of companies have started putting together healthy meal boxes designed specially to meet the nutritional goals of weight watchers, vegetarians, athletes and everyone else in between. These yummy meals come frozen but taste fresh upon reheating, and some even use organic ingredients and free-range meats. The best part: most of them can be delivered right to your doorstep!…

The better bento

SOYA SEEMS TO HELP WITH CANCER The biggest controversy with soya products seems to be that its estrogen-mimicking isoflavones may cause cancer, and in particular breast cancer. However, in countries where soya is widely consumed such as China and Japan, women tend to be less prone to cancer than their western counterparts. A 2017 article published in the journal Cancer also revealed that in a nine-year study of women with breast cancer, those who consumed the most isoflavones from soya-based products were also less likely to die from cancer than those who had less soya foods. Since every individual’s circumstances is different, consult your doctor first to see if soya products may be suitable for you. IT DECREASES MUSCLE LOSS As we age, sarcopenia (or muscle loss) sets in and is made worse…

Caveman Cravings

Enthusiasts of the popular paleo diet claim that eating like cavepeople — that is, eating only foods that can be hunted or gathered such as fish and grass-fed meats, supplemented with vegetables, fruits, seeds and nuts — can help you lose weight and body fat, reduce inflammation, as well as improve your blood sugar levels and blood pressure. Refined oil, sugar, salt and processed foods are on the banned list, as are ingredients introduced by farming and industrialisation. This means the diet has some surprising exclusions such as legumes, dairy and grains. THE PROS On the upside, the diet seems to simplify the way you eat, and incorporates plentiful fibre and nutrients from fruits, veggies and nuts. Grass-fed meats, wild game and fish also provide many essential nutrients without dubious antibiotics and…

Caveman Cravings

GUILT-FREE SNACKING

When the hunger pangs strike, it’s natural to reach for a snack to stop yourself from being hangry. However, snacking can derail even the most sensible diet plans. An Oreo cookie here, a few Pringles there… before you know it, you’ve busted your daily calorie intake, plus sugar and fat limit. Even when mindfully choosing a snack, some seemingly healthier options – fat-free, gluten-free, mixed grain – aren’t as nutritious as they appear to be. For instance, a gluten-free brownie from a certain doughnut shop can contain 350 calories with 34g sugar and 16g fat. Luckily, there are loads of better snack options that stave off the hunger pangs while giving you a boost of nutrition. Here are a few of our favourites. Bonus: they’re locally made or produced. THE WHOLE KITCHEN As the…

GUILT-FREE SNACKING

When Sweet Meets Savoury

GRILLED SALMON WITH PEPPERED STRAWBERRIES & TOMATO, CORN & WATERMELON SALAD SERVES: 4 START TO FINISH: 25 MINUTES • 1 red chilli, seeded and very thinly sliced• 1 pint cherry or grape tomatoes, halved• 2 tbsp plus 1 tsp sherry vinegar• Kosher salt• Freshly ground black pepper• 2 ears corn, shucked• 4 110g skinless salmon fillets• 4 cups watermelon chunks (about 450g)• 2 tbsp plus 1 tsp olive oil• 4 strawberries, hulled and very thinly sliced 1. Heat a grill to medium-high. 2. In a large bowl, toss together the red chilli, tomatoes, 2 tablespoons sherry vinegar, and a pinch each of salt and pepper; set aside. 3. Grill the corn and salmon, turning once, until the corn is blackened in spots and the salmon is just cooked through, about 12 minutes. Transfer both to a…

When Sweet Meets Savoury

It’s crunch time

For years, getting a body sculpting procedure at an aesthetic clinic involved either freezing or heating fat cells to trim down flabby areas. But now, doctors are going starry-eyed over a brand new innovation called Emsculpt, a device that burns fat and builds muscles at the same time using high-intensity focused electromagnetic energy (HIFEM). A short 30-minute session induces muscular contractions equivalent to doing 20,000 sit-ups or squats, depending on the area you’re targeting. Four sessions are recommended to see obvious results. Like other non-invasive procedures, Emsculpt is not a weight loss tool but gym bunnies will enjoy a head start to achieving a taut tummy and perky bum.…

It’s crunch time

It’s time to shine

Shine is associated with enviable hair the way glowing skin is associated with youth,” says Nunzio Saviano of Nunzio Saviano Salon in New York City. For one, it looks good, catching and reflecting light at every angle, but it’s also one of the most visible signs of hair health, says Jeni Thomas, a haircare scientist at Procter & Gamble. “Hair’s shine is a result of two things: fibre alignment and the strength of the outer cuticle layer,” Jeni says. “Both factors affect how light reflects off hair; the more regular the reflection, the healthier and shinier the hair.” Looking dull? Follow these steps to sparkle. STRIP DOWN “Hair that is coated with styling product, excess oils, and dirt will not shine,” Nunzio says. That’s because it ends up becoming a landing strip…

It’s time to shine

A LUMINOUS FINISH

With dozens and even hundreds of cushion foundations on the market, it can be tricky to find one that’s just right for you. With optical-blurring pigments that minimise the look of skin imperfections as well as powerful hydrators to keep skin looking smooth and plump, these cushions afford a flawless finish that strikes just the right balance between dewy and matte – which means that they’re great for all skin types: dry and dull, oily and shine-prone, and everything else in between. All are buildable, so you can layer the product for fuller coverage where needed while maintaining the seamless, second-skin effect. Tom Ford Beauty Traceless Touch Foundation SPF45/ PA++++ Satin-Matte Cushion Compact, $120 Behold a new era of luxury in beauty. Like all things Tom Ford, attention is paid to every…

A LUMINOUS FINISH

SMOOTH SUN PROTECTION Hate sunscreens that feel thick, greasy, and sticky? Fret not, Banana Boat’s new Dry Balance SPF 50+ PA+++ Lotion and Spray is anything but. Both the lotion ($18.90) and spray ($23.90) provide a lightweight, non-greasy matte finish. The number one sunscreen brand in Australia uses a unique broad-spectrum protection formula that isn’t drying, making it perfect for daily use. Available at Guardian Health and Beauty, Watsons, FairPrice, and Unity. Visit www.bananaboat.com FLAWLESS FACE Avid travellers and gym bunnies can now freshen up without lugging around a heavy toiletries bag. This is all thanks to Suisai Beauty Clear Powder ($27), a cleansing powder that comes in neat single-use capsules. Loved by beauty enthusiasts around Asia, the formula allows you to get a gentle yet thorough cleanse, leaving you with a silky…

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