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Shape|March 2015Trending now on SHAPE.comCheckin daily for motivating fitspo, Live-heaLthy tips, and giveaways. And get even more inspiration by joining us on Twitter, Facebook, Pinterest, and lnstagram @Shape_Magazine.HERE COMES THE SUN Let the Caribbean light be your alarm clock. One reader and a guest will win three nights in an oceanfront room at the Pineapple House of the Round Hill Hotel and Villas in Montego Bay, Jamaica. The stay includes daily breakfast, two tranquility massages, and access to on-site sports. Enter at shape.com/giveaways.WIN IT!OCEANSIDE OASIS {$2,009 value!}YOUR SUMMER BODY PREPBEACH SEASON IS just around the corner, so now is exactly when you should get a jump on your swimsuit tone-up! Go to shape.com for major motivation, fat-melting workouts, and light-butfilling veggie-packed recipes that’ll have you feeling totally confident and ready come June.Fit tips from…2 min
Shape|March 2015Fit and fierce: Vikings star Katheryn WinnickSHAPE: Why martial arts?KW: My parents signed us up for Tae Kwon Do classes as a family when I was 7 years old! I think it’s so important—for women especially—to know how to defend themselves. Now, I run the WIN KAI Self-Defense program.SHAPE: Any self-defense tips?KW: Yes, this magazine can be a weapon! If you’re on the bus or the train flipping through the latest Shape and feel threatened, roll it up, hold it at the center, and you’re ready to kick some butt.SHAPE: Beyond Tae Kwon Do, what are your go-to activities?KW: My rule: Move for one hour every day. I’m outdoorsy and love hiking, riding horses, and cycling.SHAPE: Let’s talk about food…KW: I’ve been gluten-free for 10 years. I find that it’s much easier on the digestive system…2 min
Shape|March 2015Kate On her gameASKUSTO DESCRIBE KATE HUDSON ¡ using one word, and it would have to be "sport." For starters, this mom of two can f probably outrun, outdance, out-yoga, and definitely outthrow most amateur athletes. Case in point: As soon as she hit the beach in Malibu, the 35-year-old puLled on a baseball glove and started firing knucklebaLls. "Baseball runsin my family," explained the die-hard Yankees fan. "My grandpa owned a team, my pa [stepfather Kurt Russell] and uncle both played pro, and an aunt was a scout. As the only girl growing up in a houseful of boys, I'd have 15 minutes to talk about my dance classes, then the rest of our time was spent on baseball."But Kate also happens to be a good—let's make that great—sport. She's newly single…6 min
Shape|March 20155 questions for manicurist TracyleeSO HOW DOES ONE EVEN BECOME A CELEBRITY MANICURIST?Starting at 5 years old, I was a serious gymnast. My senior year of high school I had a really bad accident while competing and was told I’d never be able to do gymnastics again. I lost my full ride to Penn State, then went into a depression and never attended college. I started spending hours doing my nails every day; I taught myself how to do linen wraps and nail art. I decided to go to nail school and a year later, at age 22, opened my own salon in Clifton, New Jersey. One day I saw a Craigslist ad casting a makeover show, and I was chosen. The show’s hairstylist introduced me to her agent, and just a few months…2 min
Shape|March 2015Soap stars1 GET A SMOOTHER, HIS-AND-HERS SHAVEMolton Brown Moisturerich Aloe & Karité Ultrabar ($22; moltonbrown.com) creates a foamy, lightweight lather and doubles as a shaving cream. Plus, your man will appreciate the luscious, woody scent.2 JUST RELAXEarth Therapeutics Anti-Stress Soap ($5; earththerapeutics .net) is the perfect post-workout soap: It has wide, circular nubs that massage tense muscles, while the lavender and chamomile scent helps your mind chill.3 STRENGTHEN YOUR HAIROn wet hair, rub Lush Solid Shampoo in Braziliant ($10; lushusa.com) around the scalp and work into a lather. It’s loaded with conditioning oils to keep hair strong and silky, and the orange scent makes it a crisp pick-me-up.4 FEEL REFRESHEDLike a just-cut slice of cucumber, Soapology NYC Cucumber Soap Bar ($6.50; soapology nyc.com) smells as cool as it looks—and it’s also…1 min
Shape|March 2015You in... neopreneNormally white is a bit see through; not so here thanks to the opacity of the fabricKEEP IT SIMPLEChoose neoprene pieces that come in classic shapes— like these slim pants and this peplum top, pencil skirt, and flared skirt (basically, the type of things you’d wear to work). Anything too unstructured or avant-garde competes with the coolness of the scuba fabric and distracts from your body.You’lllook a size smaller in shrink wrap like neoprene legging.KEEP IT SEMIFITTEDBody-conscious clothes don’t have to be skintight. Both of these cute dresses and this white cut-out jacket are made of neoprene, yet all of them just skim your figure’s curves thanks to the thickness of the material, which also means it doesn’t cling or gather in any problem areas. Another nice bonus: It doesn’t…1 min
Shape|March 2015Speed sculpt with sandReason to add a sandbag to your workout: People who exercised with one had higher heart rates and thus likely burned more calories than those who did the same moves with dumbbells, new research from the University of Wisconsin–Milwaukee finds. That’s because sand is unpredictable; it moves, so you have to work harder to stabilize the load than if you held something solid, the study authors explain.Seizing the fat-sizzling opportunity, Equinox launched Elimin8tor, a new class that uses SandBells (round, sand-filled neoprene bags), at locations nationwide. It involves doing challenging rounds of SandBell moves, like drags, slams, and plyos. We asked class creator Dana McCaw to develop a routine based on Elimin8tor, so you can try the hot new workout on your own. “You’ll start with the longest, hardest 8-minute…5 min
Shape|March 2015THE BUSY-MOM WORKOUTResearch shows that when you’re crazy-busy, exercising helps you balance work–home life better. And you don’t need a ton of time or a swanky gym to get in a good workout. Stephanie Ruhle sees the playground as her gym, using the unique equipment to do heart-pumping, muscletoning exercises. “A slide, swings, and monkey bars test your balance, agility, and strength; using them you’ll burn calories and sculpt,” says New York City trainer Larysa DiDio, who works out with Ruhle. Do 2 or 3 sets of 10 to 12 reps of each of these moves from DiDio.On the MONKEY BARSHanging bicycle Works shoulders, back, biceps, abs, obliques Jump and grab one of the bars with both hands (palms facing down). Raise legs to hip level (so body forms an L shape).…1 min
Shape|March 2015Tone up against a wallNora Tobin’s Exercise TipsSQUEEZE YOUR GLUTES DURING THE ENTIRE MOVE TO MAXIMIZE TONING.PUSH-UPWorks shoulders, triceps, chest, abs, buttStand facing a wall and place your hands on it at shoulder height so arms are fully extended to start. Bend elbows close to your sides to lower body until chest grazes wall, then push back to starting position for 1 rep. Do 2 or 3 sets of 12 to 15 reps.SIT AND CRUNCHWorks obliques, butt, quadsStand with back to wall, feet hip-width apart, hands behind head, and elbows bent. Squat to start. Keep arms pressed into wall and slowly lower left elbow toward left ribs. Pause, then return to starting position. Repeat on right side to complete 1 rep. Do 2 or 3 sets of 12 to 15 reps.REVERSE WALKWorks shoulders, chest,…2 min
Shape|March 2015RadicchioTry it now...COOKING MELLOWS THE BITTER FLAVOR.Make a sweet and savory appetizer“I roast radicchio wedges with olive oil, salt, and pepper, along with honey-glazed pears and walnuts. To serve, I place two wedges of radicchio on each plate and top with half a roasted pear, walnuts, burrata, and a drizzle of balsamic vinegar.”—Jo Kimberly, chef and founder of The Griddle Cafe in Hollywood and at the SLS Las VegasFill with dip“I like the milder Castelfranco variety, and use the leaves as edible cups. I fill them with hummus, olive oil, and chickpeas—or tzatziki and smoked salmon.”—José Andrés, chef and owner of Beefsteak in Washington, D.C.Turn into a hearty slaw“Julienne or thinly slice a head of radicchio and 2 pounds of Brussels sprouts. Char the veggies by letting them sit for…1 min
Shape|March 2015Cottage cheese makes a comebackAlong with its retro appeal (remember your mom’s “diet salad” of curd-filled cantaloupe?), cottage cheese has serious nutritional cred: Cup for cup, it has more protein than yogurt (a 4-ounce serving has 111 calories and about 12 grams of protein), and is a great source of calcium. Plus, it can boost your brain power, a new Dutch study found: When researchers asked people to tackle verbal-skills puzzles, subjects who had consumed tyrosine (an amino acid that is abundant in cottage cheese) were better at intelligent problem solving than those who had eaten meals that were tyrosine-free.For a satisfying snack—or savory breakfast—cover a crispbread or cracker with cottage cheese and sliced vegetables, drizzle with olive oil, and finish with pepper. If you’re turned of by its texture, try the small-curd cheese,…4 min
Shape|March 20153 LITTLE TALKING TRICKSUse your name instead of “I”Saying “You’ve got this, Jackie!” instead of “I can do it!” offers a more objective view of stressors, so you can problem-solve rather than ruminate, finds University of Michigan research.Say “don’t,” not “can’t”Sixty-four percent of dieters who told themselves they “don’t” indulge in a certain temptation (like dessert) successfully resisted it, versus 39 percent of those who said they “can’t,” a study in the Journal of Consumer Research found. “Don’t” is more empowering.Ask “Will you?”In moments of intense insecurity, recast the “If… then…” plan as “If X happens, will you Y?” Your instinct is to answer yes, which turbocharges motivation, reports a study in Psychological Science.…1 min
Shape|March 2015Your new fit buddyGET THE GO-AHEAD Ask your veterinarian if your dog is well suited for running—some breeds are known for their energy and stamina (the so-called working dogs), while others are prone to breathing problems (such as smoosh-faced brachycephalics, like pugs), explains vet Ernie Ward, founder of the Association for Pet Obesity Prevention.WALK FIRST Pick up the pace on your dog’s regular walks until you can cover a mile in 15 to 17 minutes, Ward says. Then alternate easy jogging with walking to build endurance. (Follow a plan on an app like Pooch to 5K, free; play.google.com.)LISTEN TO FIDO If your dog refuses to budge or starts running into your path during jogs, it’s a sign that he wants a break, notes Ward.SLOWLY REHYDRATE Post-run, give your pup 4 to 8 ounces…2 min
Shape|March 2015Nearly half her size!Melinda Oldroyd found triumph on a beach in Cozumel, Mexico, with an announcer bellowing into a PA system: “You are an Ironman!” But her story began in a much darker place. Melinda, now 36, spent her 20s stuck in an unhappy marriage—and a routine of fast-food dinners. “As I gained weight, he stopped holding my hand in public,” she recalls of her ex-husband.After her divorce when she was 30, Melinda continued to gain weight. Working as a surgical tech in Salt Lake City, she’d spend long hours in the operating room, then emerge to gobble up the candy that was always on hand at the hospital. “I’d eat to deal with stress, or I’d fuel up on chocolate between surgeries,” she says. Tired at the end of 10-hour shifts, she’d…4 min
Shape|March 2015Fancy, Easy, FastStep away from the boring chicken breasts and broccoLi florets. These recipes from chef Lorraine Pascale, author of Everyday Easy get a creative, healthy meal on the table (including sides!) in 20,25, or 30 minutes flat.Tapenade-Crusted Cod with Mango-Avocado SaladServes: 4Cook time: 10 minutesTotal time: 20 minutes¼ cup pitted black olives¼ cup extra-virgin olive oil plus 1 teaspoon more for salad2 tablespoons capers2 sprigs fresh rosemary, leaves removed2 small garlic cloves, peeled s alt freshly ground black pepper4 thick, skinless cod fillets1 ½ cups cubed mango2 radishes½ ripe avocado a few fresh basil leaves2-3 ounces pea shoots or arugula1 lime1 Preheat the oven to 400°F. In a blender or food processor, combine olives, olive oil, capers, rosemary leaves, and garlic. Season with a bit of salt and pepper and process…8 min
Shape|March 2015Mistaken IDENTITYAt least six seafood reviews have discovered mislabeled fish in the U.S. in recent years. Here are some of the most common substitutions.YOU BOUGHT: SnapperYOU GOT: Tilapia, Pacific ocean perch, rockfish, Atlantic codYOU BOUGHT: Atlantic codYOU GOT: Pacific cod, white hake, Alaska or Norwegian pollock, escolarYOU BOUGHT: Wild salmonYOU GOT: Farmed salmonYOU BOUGHT: Gulf or wild-caught shrimpYOU GOT: Imported or farmed shrimpYOU BOUGHT: GrouperYOU GOT: Asian catfish, king mackerel, whitefin weakfishYOU BOUGHT:SwordfishYOU GOT: Mako sharkYOU BOUGHT: MahimahiYOU GOT: YellowtailYOU BOUGHT: Bluefin tunaYOU GOT: Bigeye tuna, yellowfin tuna…1 min
Shape|March 2015Everyday ExtraordinaryTHE TAKEAWAYAS FAR AS MONTHS GO, March doesn’t get enough love. It lacks January’s commitment to get up and go (and snow days). February has brevity and romance on its side. March? Not quite winter, not quite spring, and the most famous holiday is one most of us associate with hangovers. In my opinion, though, March is the perfect time to reinvent (or embrace) the everyday, the things you know bring you joy—the kind that comes in small but meaningful doses. We all love those thrilling milestone moments, like getting a new job or heading of on a much-needed vacation. But you know what’s also incredibly good and joy sustaining? A wow dinner you cook on a Tuesday night (for no other reason than it’s a Tuesday night). “Fancy, Easy,…2 min
Shape|March 2015The new way stars work outIT’S CALLED MOVING MEDITATION, and it’s the more think-y approach behind the latest New York City group exercise class (conveniently called “The Class”) that’s shaping the minds and muscles of red-carpet stunners. (Naomi Watts is a regular to the 75-minute workout.) It goes like this: You do body-weight tone-up moves and cardio bursts while inspirational language reminds you to engage your mind. “As the muscles fire up, it invokes a psychological reaction,” explains class creator Taryn Toomey. “We stay in that contraction and then use sound, shaking, and stomping to release the tension in the body and the ‘I can’t’ message in the mind.” You’re not just getting a stronger and leaner physique, you’re setting yourself up to move through your day more mentally connected and clear, Toomey explains. You…1 min
Shape|March 2015Look hot from every angleA FLAT, TONED STOMACH is the holy grail of fitness payoffs. It’s also really tough to get—and, contrary to what you may think, doing hundreds of crunches won’t help. “The best way to sculpt your middle is to do big, highenergy movements that use all major core muscles at once,” says Madison Doubroff, director of Bionic Body in Hermosa Beach, CA, and a master trainer for Fabletics, an activewear company cofounded by our cover star, Kate Hudson. Based on this approach, Doubroff created a routine he does regularly with Fabletics’ chief stylist, Ginger Ressler. Her motivation: “As a working mom, it’s imperative I keep my core strong so I can keep up with my kids and the demands of working on the Fabletics business. Focusing on our core not only…4 min
Shape|March 2015Detox your hair!STARTING NOWProtect yourself from bad influencesHeat-styling tools get a serious workout in winter since you’re not going to brave the cold with dripping wet hair. “Blow-drying and flat-ironing regularly does damage quickly,” says Sunnie Brook, celebrity hairstylist for Head & Shoulders. We’re not asking you to shelve your stash, but do shield yourself from the daily assault by spritzing on a heat protecting spray every time you style your hair. We like Alterna Caviar Repair Multi-Vitaimn Heat Protection Spray ($30; sephora.com in April); it’s loaded with strengthening antioxidants like biotin and vitamin E, and protects hair from temps up to 450 degrees. If you can live without your heat tools for a few days, consider the time in between shampoos your opportunity to change up your look. “You can do…3 min
Shape|March 2015Q How can I get babysmooth skin again?There are peels, and then there are peels. The peels that give the most dramatic results (fewer wrinkles and dark spots, smoother skin) will cost you dearly in downtime and discomfort— and can increase your risk of complications. It may seem like you can’t win. What we all want is a treatment that helps remove wrinkles, lighten dark spots, and smooth the skin on your face—but without weeks of redness, peeling, flaking, and hyperpigmentation.Actually, it already exists. Simple acid peels can yield great results without disturbing the routine of your daily life. In my office, we have been performing the Youth Corridor Day Peel for years. Our version contains a gentle but effective mix of alpha hydroxy acids—both lactic and trichloroacetic acid (TCA)— balanced out with a trace amount of…3 min
Shape|March 2015A week of fitness fashionDAY1THE HIGH WAISTBAND KEEPS YOU COVERED WHEN YOU BEND.Show us your OutFIT!Snap a pic of the workout gear that gets you going and post it on Instagram or Twitter, tagging @shape_magazine and #showusyouroutFDAY2NO-SLIP SOLES MAXIMIZE YOUR GRIP IN THE STUDIO.DAY 3THESE BLUETOOTH EARBUDS WON’T BUDGE.DAY4A LOWCUT TANK SHOWCASES YOUR CUTE BRA.DAY 5BUILT-IN SHORTS MAKE THIS SKIRT SAFE FOR ANY WORKOUT.Styling by Elizabeth Osborne for Halley Resources, Inc.…1 min
Shape|March 2015Quickie metabolism boostYOUR WORKOUTINTENSITY: HardTOTAL TIME: 20 minutesYOU’LL NEED: A 15- to 20-pound weightCALORIES BURNED: 245*1. After an easy warm-up of jogging in place or jumping jacks, go all out performing your cardio of choice. DURATION: 30 seconds / 9-10 RPE**2. Do 10 reps of either push-ups, squats, lunges, or planks. Rest for the remainder of the time. DURATION: 90 seconds / 3–4 RPE3. Back to cardio. Go all out again. /DURATION: 30 seconds / 9-10 RPE4. Do 10 reps of an advanced version of the move you did in round 1: staggered-hand push-ups, goblet squats (see below), reverse lunges, or leg-up planks (see below). Rest for the remainder of the time. /DURATION: 90 seconds / 5–6 RPE5. Repeat highlighted portion 8 times, continuing to go all out for your 30-second cardio…2 min
Shape|March 2015Run a half marathonThe half marathon is the fastest-growing race distance, per Running USA’s State of Sports Report 2014. And who’s dominating it? Women, by 61 percent. Get inspired, we say. Another push to tackle one this spring: If you can run just three miles, you’re capable of running a half—that’s the gauge trainers swear by. “Do that distance two to three times a week now and you’re guaranteed to have the base to support the training progression,” explains running coach Jenny Hadfield. Plus, there are the perks: Running blasts tons of calories (about 12 per minute), sculpts your whole body, plus shores up endurance and mental tenacity (which can help you focus more at work and in relationships). April and May are prime months for half marathons— check halfmarathons.net to find one…4 min
Shape|March 2015NUTRITIONJust a little bit helps control your appetite. Your body needs it to operate. We’re talking about fat— the kind in a juicy steak, not beneath your skin—which research now shows is key to a healthy diet, and even a lower weight (in that consuming more won’t necessarily lead to extra pounds). Counterintuitive, we know, so, here, answers to your pressing questions with all the new thinking— and how it applies to your plate.Good fat, bad fat, which is which?The conventional wisdom is that plant-derived unsaturated fats are good for heart health, and saturated fats— which come mostly from meat and dairy—are bad. But last year, a metaanalysis in the Annals of Internal Medicine found no link between saturated fat and heart disease risk and even suggested a heart benefit…3 min
Shape|March 2015BETTER FAT BURNYou’re going to like this one: Eat! Letting yourself get too hungry sabotages your slim-down efforts, new research finds. Besides the fact that starving yourself will eventually lead to unbridled gorging, gnawing hunger alters the makeup of your body fat, messing with metabolism.To explain: There are three types of body fat—active, calorie-burning brown fat; inactive white fat, which has negative hormonal effects; and beige fat, which has the potential to convert the white to brown. But beige fat only activates if you’re not starving, researchers at Yale found: Hungertriggered neurons send messages to your white fat to stay white, says study author Xiaoyong Yang, Ph.D. This is your inner cavewoman kicking in: At times of famine, the body needed to hold on to whatever energy it could.TAKE THIS MANY STEPS…1 min
Shape|March 2015BIG BENEFITS OF MORNING SEXIt feels really good. Because your guy’s testosterone level peaks between 7 a.m. and 9 a.m., he’ll have a harder, longer-lasting erection, which equals slower, more pleasurable sex for you, says Hilda Hutcherson, M.D., a clinical professor of obstetrics and gynecology at Columbia University.You’ll be relaxed all day long. The post-sex rush of endorphins and hormones keeps you happy and helps buffer you against stress for hours, Hutcherson says. Sex also helps lower blood pressure, keeping you calm. That overflowing inbox? It’s no match for your chill mood.Deeper sleep that night. Being active for 30 minutes at 7 a.m. leads to sleeping longer that night, according to a study from Appalachian State University. And yes, other research has found that longer sex sessions do count as aerobic exercise.Q I get…1 min
Shape|March 20154 ways to fight inflammationTHE TRUTH IS, inflammation is good for you in small doses. If you get a cut, for example, swelling slows blood loss and calls bacteria-fighting white blood cells to the injury site. Problems occur when stress, junk food, lack of exercise, or a lingering illness trigger constant low-level inflammation. This makes blood stickier and thickens the artery walls, increasing your likelihood of cardiovascular disease, heart attacks, and stroke, as well as type-2 diabetes and cancer. The good news is that these four simple habits can minimize inflammation—and the resulting harm.1 Reinforce your gut Ingesting probiotics (the good bacteria that fight infection) results in fewer signs of inflammation in the heart, found a recent study presented in Nutrition Review. Your goal: Every day, eat at least one serving of probiotic-rich options…2 min
Shape|March 2015What happens after the weight comes offHot topic: Body imageMirror struggle: YouÕve dropped at least a full size in clothes, but why doesnÕt your size 8 fit you the way your friendÕs size 8 fits her?Mind-set adjustment: ItÕs these body-comparisonsÑ and not appreciating your unique shapeÑthat is consistently linked to body dissatisfaction, says Jo Gilmartin, Ph.D., of the University of Leeds in England, whoÕs studied attitudes after weight loss. To be happy, itÕs important to stop viewing others as the benchmark. ÒThe best way to flip your thinking is to look for victory instead of defeat,Ó says Jo Ann Valle, M.S.W., a clinical social worker in Northampton, MA. This means giving yourself credit for every triumph: ÒWrite out a list of all the things that have improved. Are you eating healthier? Do you have more energy?…3 min
Shape|March 2015Something’s fishy{The FDA examines a minuscule 2 percent of fish eaten in the U.S. Until there’s more oversight, consumers have to look out for themselves.}I MAGINE ORDERING a filet mignon at a nice steak house, but being served chicken breast instead. You call your waiter over and point out the error, only to be told the poultry on your plate is indeed the steak you ordered.Sound crazy? A version of this scenario is actually playing out at sushi restaurants and seafood counters all over the nation. Almost 90 percent of so-called “snapper” sold in the U.S., for example, is a completely different (and usually cheaper) kind of fish—most often rockfish or tilapia, according to a recent nationwide report from the conservation group Oceana. But unlike with chicken and beef, most diners,…8 min
Shape|March 2015Step live ly!STYLE GAME PLANSTREAMLINED LACE-UPS ARE PERFECT SUBS FOR BALLET FLATS, AND GO WITH THE FEMININEVIBEOF AFLOWYSKIRT; PLATFORM SNEAKS WORK LIKE WEDGES, GIVING YOU A BOOST.BEAUTY SCOREPair your light skirt with an equally breezy scent, like Kate Spade Walk On Air Eau de Parfum Spray ($95; nordstrom.com)A wild print calls for a simple sneaker. Match it to one of the colors in your outfit.STYLE GAME PLANEDGY SNAKESKIN AND A POINTY TOE MAKE THESE DESIGNER SNEAKERS JUST AS CHIC AS STILETTOS-AND OF COURSE WAY MORE COMFORTABLE.BEAUTY SCOREGive hair a lift-while keeping your color vibrant and looking healthy-with Aloxxi Thickening Serum ($25; aloxxi.com).STYLE GAME PLANCROPPED PANTS ARE THE IDEAL LENGTH TO HIGHLIGHT NEON SLIP-ONS.BEAUTY SCOREBefore you bare your midriff, blend Arbonne Genius Booster Serum for Body ($55; arbonne.com) with lotion, then rub into…3 min
Shape|March 2015Cooler campingOUR LATEST HEALTHY-LIVING OBSESSIONSNOW YOU CAN SWING BETWEEN THE TREES in a stylish tie-dye blue hammock (matching koozie included), then retreat into a fashionable neon zebra-print tent with LED lighting. Snowboarding giant Burton teamed up with the camping pros at Big Agnes to create a collection of outdoor gear that’s slick, not Ranger Rick ($40 to $600; burton.com).Fit-tech blingCustomize your activity tracker with polished-metal slides by Bytten. The company is launching designs this month for the fitness enthusiast who wants to add some elegance, including custom engra vable slides for the new FitBit Charge and Charge HR ($125 to $175; bytten.com). They’ve also partnered with jewelry designer Jaclyn Mayer to create a new ID bracelet– inspired style to encase the FitBit Flex. Choose from sweatproof options in brass, sterling silver,…6 min
Shape|March 2015Stylin’ sipsFANCY H2OMinka Kelly, Naomi Watts, Hilary Duff, Emmy Rossum, and our cover star, Kate Hudson, are proud owners of BKR glass bottles. The easyto-grip, soft silicone sleeves won’t slip out of sweaty hands during Pilates class. The top handle makes it easy-open ($30; mybkr.com).SOME LIKE IT HOTBecause sometimes you want to bring your coffee to the gym: The colorful stainless steel S’well bottles keep drinks hot for 12 hours, or cold for 24. Kaley Cuoco, Whitney Port, and Kelly Ripa have all been spotted sporting one ($25 to $45; swellbottle.com).THIRSTY NO MOREReese Witherspoon, Kirsten Dunst, and Jessica Alba are all fans of Lifefactory’s glass and silicone bottles. Thanks to the built-in straw, you can make it through a long treadmill session or hot yoga class without lifting a finger to…1 min
Shape|March 2015Get a sporty girl glowBEAUTY ON THE SPRING RUNWAYS used your gym routine as inspiration, celebrating the idea that fit women are the most beautiful. When you work out, it shows in your skin, says NYC makeup artist Alice Lane. These sporty makeup tips enhance that natural healthy, happy look.Dewy skinTHE LOOK: Gleamy, not steamy (think: five minutes into yoga, not 30 minutes into Spin)THE TRICK: “Hydration is the key component to dewy skin,” says Lane. So forgo foundation and apply a tinted moisturizer, which has emollient ingredients and tone-evening pigment in one formula to create healthy suppleness. Apply only where you need it—it’s not natural when you’re overly made up, says Chanel makeup artist Kate Lee. Brush a very fine highlighting powder along cheekbones to boost the glow even more. Or use a…3 min
Shape|March 2015Baths with benefitsYOU’LL WANT THESE NOWNew wrinkle breakthroughs The latest at-home treatments deliver smooth looking skin in minutes. The first, Roloxin Lift, is the closest thing we’ve seen to a “face-lift in a jar”—or really, a packet: Massage the pouch for 30 seconds to activate the ingredients, then smooth the cream on your skin and wait seven to 10 minutes. As it dries, silica particles form an invisible latticework that pulls skin taut for up to 24 hours ($110 for 10 treatments; roloxin.com). Another genius product is a blur cream, which has light-reflecting particles—so tiny they’re not shimmery—that diffuse fine lines. Put directly on skin or over makeup. Our favorite, Murad Invisiblur Perfecting Shield ($65; murad.com), has an SPF 30, yet is totally sheer. Of course, both of these products are temporary;…1 min
Shape|March 2015Wake up prettier!FOR EASY TOUSLED WAVES,like the ones above, try this quick trick: Take a shower before bed, then weave damp hair into one low, loose braid (two side braids will give you tighter waves). In the morning, unbraid, muss with your fngers, spritz on a shine-enhancing spray, and go.A cellulite-free bumLierac Body Slim Night ($59; lieracusa.com) targets the dimpled skin with time-released cafeine and collagen-revving peptides, minimizing that dreaded cottage cheese look.A youthful radianceSkin renewal kicks into overdrive while you sleep, making it the best time for a supercharged mask treatment. Olay Regenerist Luminous Overnight Mask ($26; olay.com) contains heavyduty hydrators like glycerin and vitamin E—plus brightening mulberry extract—but won’t leave behind any goop or grease on your pillow.Smooth skinPacked with 12 gently exfoliating AHAs—including glycolic, lactic, and citric acids—Ole Henriksen…1 min
Shape|March 2015Lose those last 5 poundsWhen it comes to slimming down, it’s that last bit of extra weight that seems to hang on for dear life. So how do you finally shed it? You don’t necessarily have to work harder, so long as you’re strategic, says Harley Pasternak, celebrity trainer, New Balance ambassador, and author of 5 Pounds: The Breakthrough 5-Day Plan to Jump-Start Rapid Weight Loss (and Never Gain It Back!) ($26; amazon.com). Pasternak spent two years poring over research (he cites more than 400 studies in the book!) to pinpoint the smartest strategies to attack this problem. Here, six of his most surprising tricks to help you finally drop those last stubborn pounds.PUMP SOME ACTUAL IRONBody-weight moves are great, but Pasternak says that picking up free weights will get you the most dramatic…4 min
Shape|March 2015I feel anxiety during certain moves; is that normal?”—Elizabeth Goodman Artis*When you exercise, your heart rate increases, you breathe faster, and adrenaline surges. The same things happen during a panic attack, so it makes sense that you may experience these feelings during certain moves. I talked to Cedric X. Bryant, Ph.D., and Chief Science Officer for the American Council on Exercise about this reaction. “Feeling stress can also result from performance anxiety,” he says. A few things you can do to minimize a freak-out, he suggests: Take some deep breaths before go-time to calm yourself. Tense and release the muscles you’re about to work. This technique (called progressive muscle relaxation) loosens muscles so you don’t experience excessive tension during the move. Picture yourself completing the exercise and feeling great about it; you’re more likely to experience it that…3 min
Shape|March 2015Get fitter fasterExplosive jumping moves (aka plyometrics, like burpees, speed-skater lunges, and box jumps) recruit a ton of muscles at once and get your heart rate up quickly, making them some of the most efficient exercises around. But how you structure your sets is important, finds new research. Doing four (or even fewer) reps of a move, resting for 30 to 45 seconds, then going again, do more for your body than doing 10 to 15 jumps in a row. Researchers are calling these low-rep, high-set schemes “cluster sets,” and according to a study published recently in the Journal of Strength and Conditioning Research, they help you maintain your power, speed, and jump height throughout the entire workout. “Performing fewer than five reps allows you to maximize power in every jump, which…2 min
Shape|March 2015Pass the pistachios!DIG IN FOR A HEALTHY SNACK.The tiniest bit of work—literally, the effort needed to free a nut from its shell— could be all it takes to keep calorie consumption in check. A great choice for healthy snackers, then, is pistachios. Indeed, when people served themselves inshell pistachios, they consumed an average of 125 calories—41 percent fewer than people who served themselves shelled versions of the nuts, according to a preliminary behavioral study from Eastern Illinois University published in Appetite1. What’s more, those who enjoyed fewer in-shell nuts reported essentially the same levels of fullness. As New York City nutritionist Lauren Slayton of Foodtrainers.net puts it, “Aside from the work that slows you down, there is something inherently satisfying about cracking nuts. So much of our food is grab-and-go [which encourages…2 min
Shape|March 2015Power-packed combosWhich grain to go with?A meal built around whole grains will fill you up, keep you slim, and boost your heart health. In addition to the brown rice, freekeh, and quinoa in these bowls, try millet (which is very fine-grained) or spelt (dried wheat with a sweet, nutty flavor). Just like rice, most are brought to a boil then simmered until the liquid is absorbed; for a flavor boost, sub in stock or wine for some of the H2O.MUSCLE BUILDEREggs, beans, and tofu pack in tons of protein. Turn the page for recipe.KOREAN BIBIMBAPBASE: Brown rice and black beansVEGGIES: Steamed broccoli and carrotsPROTEIN: Pan-fried tofu cubes, fried eggSAUCE: Spicy chili sauce like gochujangGARNISH: Scallions, black sesame seedsMEDITERRANEAN SHRIMP BOWLBASE: Freekeh mixed with chia seedsVEGGIES: Grilled zucchini, tomato, red onionPROTEIN: Grilled…1 min
Shape|March 2015EVERY DAYSELF-TALK MAKES IT EASIER TO GET OFF THE COUCH AND OFF TO THE GYM.The perks of positive self-talk aren’t just in your head, says Gabriele Oettingen, Ph.D., a New York University psychologist who’s spent 20 years studying self-talk science, and author of Rethinking Positive Thinking. When done correctly, it can impact the sympathetic nervous system to temporarily lift blood pressure, a sign of increased energy and motivation. But “just thinking positively to achieve goals is much less effective than we’d expect,” Oettingen notes. What is helpful: tempering a rah-rah attitude—“You can do this!”—with mental mantras that are based in reality. The idea is to identify the pitfalls standing between you and a goal, then create upbeat scripts to cue you through how you’ll overcome them, says OettingenThis research-backed technique helps…2 min
Shape|March 2015Hang on to post-trip blissA dream vacation used to look something like this: lazy days spent parked on a lounge chair, a guacamole-dunked chip in one hand and a margarita in the other. The only exercise was paddling over to the swim-up bar for another round. But now, more and more travelers are bringing their healthy lifestyles with them on holiday: Last year, 44 percent of the representatives in the Virtuoso network of luxury travel agents saw a demand for active trips, up from just 33 percent in 2011. Perhaps these fitness-focused travelers are intuiting what research has proven—that working out on your getaway can actually make you feel more relaxed and rejuvenated, erasing the feeling of needing a vacation from your vacation when you get home.Guarantee a great trip.People who engaged in physical…5 min
Shape|March 2015Melia MardenShe’s a chef who prefers flavors to fadsRather than plan a menu with each dish loaded with every trendy provision du jour, “I want my food to have as few ingredients as needed to be as good as it can be. I never want my food to be restaurant-y, I always want it to feel like it’s home-cooked,” says Marden, 34. Judging by the patrons who queue up to eat at The Smile, she’s got that down. She also has the rare ability to transform very healthy fare into delicious, craveworthy comfort food.She reinvents the familiar (these days that means quinoa)Marden has a way of taking work-a-day, homely ingredients and giving them a whole new spin. Take quinoa. It’s on The Smile’s brunch, lunch, and dinner menus: She elevates the…2 min
Shape|March 20159 Moves to a KNOCK-OUT BODY“FIND INSPIRATION IN SMALL ACCOMPLISHMENTS LIKE AN EXTRAREP, ABETTER KICK ,MORE POWER.”-Libion AndersonYou can’t argue with science: When it comes to getting fit fast, kickboxing is a champ. People who did a one-hour workout with punching and kicking combos three times per week over the course of five weeks saw significant gains in their fitness levels, finds a new study published in the journal Muscles, Ligaments, and Tendons. They improved their upper-body muscle power by 13.5 percent, aerobic power by 13.2 percent, anaerobic fitness by 42.4 percent, speed and agility by 6.5 percent, and flexibility by 14.4 percent, versus people who did a more traditional strength-training workout, the study authors report. To translate what those stats mean for your workout: They were able to give more effort and for longer,…9 min
Shape|March 2015OMEGA OVERDOSEFISH’S NUTRITIONAL powerhouse status is due in large part to its omega-3 fatty acids. Eating the healthy fats have been linked to everything from a reduced risk of heart disease to improved brain function. So it makes sense that non-fish lovers who want these perks often turn to omega-3 pills instead. But healthwise, swallowing a pill may not be equal to eating the real deal, report the experts.“Fish is a source of nutrients besides omega-3s that probably all work together,” explains Mary Harris, Ph.D., R.D.N., professor of food science and human nutrition at Colorado State University, Fort Collins. “Isolating one nutrient may not have the same benefits.” The evidence seems to back up this claim: People at risk of heart disease who took fish oil pills had just as many…1 min
Shape|March 2015Jennifer LopezSTAYING HEALTHY WITH…Growing up in the Bronx, NY, J. Lo was raised on a diet of hearty food traditional to her Puerto Rican heritage, like breaded chicken with white rice and beans. She eventually discovered her eating habits were affecting her performance and got passionate about adopting a more nutritious diet to make her feel and look better. What's more, since the community she grew up in has the highest rate of obesity in New York City, last year Lopez founded the Center for a Healthy Childhood at Montefiore Medical Center in her home borough. She also decided to create BodyLab— programs and products tailored specifically for women to learn more about healthy living. The 45-year-old singer, actress, author, and entrepreneur let us in on her workout secrets, go-to breakfast,…1 min
