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32 Articles

Power Up Your New Year

The year-end is a conflicting time. We take stock of our achievements (or lack thereof), psyche ourselves up for a fresh, ambitious set of goals and then falter when our resolve slides. The struggle is real; we’ve all been there. Which is why for this issue, we have curated 19 wonderfully manageable resolutions that will get you to your fittest, healthiest and most radiant self in 2019 (pg 38). Instead of vague ideals like “lose weight” or “work out more”, we will all benefit from simple actionable tips that can be put into practice at once! But hey, we’re not just about putting you to work. After all, everyone needs a break to reset the mind and body for new challenges ahead. Check out our list of fitness and wellness retreats (pg…

Power Up Your New Year

www.facebook.com/shapesingapore www.instagram.com/shapesingapore…

Happily ever after

If you’ve ever scoffed at people who advise you to “choose happiness”, it may be time to relook the skepticism. Researchers from the University of Minnesota and Texas A&M University have found that the way you frame your goal around an experience affects how you feel long afterwards. For instance, those who go on a holiday with the general objective of increasing happiness in life will feel the positive, rejuvenating effects longer than those who set specific goals such as experiencing relaxation. The same rule applies to material purchases. So go on, strive to be happy today and forever.…

Happily ever after

SHARPEN YOUR FOCUS

We all have hidden pockets of time in our days, research shows. The key to taking advantage of them: being extra productive, but in a way that’s smart, not stress-inducing. And these four new groundbreaking techniques will help you do just that – getting your must-dos (work, chores and errands) done faster, so you have plenty of time for your want-tos (family, friends and exercise). REWIND YOUR CLOCK “Your cells contain special ‘clock genes’, which operate on a loop, priming your body to do different things at different times based on day-long cycles of light and dark,” explains Suhas Kshirsagar, an Ayurvedic physician and the author of Change Your Schedule, Change Your Life. Sync up your habits to these genes, and you’ll operate super efficiently. One of the most powerful ways to do…

SHARPEN YOUR FOCUS

“I WAS OFTEN TOLD I WASN'T GOOD, SKINNY OR FASHIONABLE ENOUGH, AND I FELT PRESSURED TO CHANGE WHO I WAS.” When Kiss 92FM radio deejay Charmaine Yee isn’t rocking the airwaves with her husky voice and charming personality, she’s often shuttling from the studio to hosting gigs. Her spirited delivery and confidence as a presenter is admirable, but the 31-year-old tells us her decade-long career in the media industry hasn’t been easy on her self-esteem. “I was often told that I wasn’t good, skinny or fashionable enough, and I felt pressured to change who I was,” she says. In a bid to lose weight, she then experimented with unhealthy diets, such as going carb-free and juicing, in hope of quick results. The kilos did slide off after two weeks, but returned soon…

More women are taking a stab at combat workout classes. While some do it for the major calorie burn, others are drawn to the self-defence element. Of course, there’s the perk of feeling super badass with every punch and kick. If you’re still battling the fear of getting injured, don’t worry. We got Grace Huang, martial arts instructor and co-founder of fitness studio Neue Fit, to design a Shape-exclusive Muay Thai-inspired high-intensity interval training (HIIT) workout featuring moves frequently done by Charmaine during her personal training sessions there. The best part about this beginner-friendly routine is how easily it can be amped up for anyone who wants to push their limits, hike up their heart rate and blast more calories in just 20 minutes. If you’ve never dipped your toes in martial…

Navigate your sexual health

The birth control pill is better than you think The most persistent myth about the pill is that it will make you gain weight. “Many studies have disproved this,” Dr Brauer says. Some high-oestrogen pills can increase hunger, but most women take lower dosages today. Another misconception is that the pill can cause breast cancer. “Some studies observe very small increases,” Dr Brauer says. But once women stop taking the pill, the increased risk seems to disappear. Plus, the pill has been shown to reduce the odds of endometrial and ovarian cancers. If you have concerns, talk to your doctor. There’s a simple way to prevent urinary tract infections (UTIs) Skip cranberry juice. Studies about its usefulness for UTIs are conflicting, Dr Brauer says. The key is drinking enough water and other beverages.…

Navigate your sexual health

1 Your workouts reap better results than usual Sounds crazy, but don’t take it from us, take it from Stacy Sims, exercise physiologist for the USA Cycling Women’s Track Endurance Program and co-author of Roar: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life. In it, she singles out how a woman’s exercise physiology resembles a man’s during her period, which means it’s a good time to work on achieving significant gains in strength and other goals. Backing her up is a 2016 Swedish study that revealed that training during the first two weeks of your menstrual cycle gives you bigger increases in muscle strength, power and mass. 2 Exercise helps fight the bloat It’s really not you;…

Break It Down: breast health

The report: Self-exams aren’t worth doing. BREAK IT DOWN: Using two fingers and moving in a circular pattern to check your breasts for lumps and other changes once a month is no longer officially recommended. “Self-exams weren’t getting patients diagnosed any earlier, which is key to reducing breast cancer mortality,” says Dr Mariana Chavez Mac Gregor, of the University of Texas MD Anderson Cancer Center. Instead, the focus has shifted to breast health awareness, she says. “You should know what’s normal for you – the symmetry of your breasts, what the skin and nipples look like, and what they feel like,” Dr Mac Gregor says. “If you know that, you’ll know if there’s something abnormal, like lesions or lumps.” The report: You need to rethink your diet. BREAK IT DOWN: The popularity of…

Break It Down: breast health

Essential oils: LUXE, POTENT, VITAL

Once confined to yoga classes and massages, essential oils have officially entered the mainstream. Made up of superconcentrated aromatic compounds that have been distilled and extracted from plants, the oils surged in popularity when scientists discovered they have compelling and wide-ranging effects on our health, thanks to substances known as odourants. “More than 50 odourants from essential oils have recently been identified and shown to do things such as improve sleep, reduce anxiety, lower blood pressure and even accelerate skin regeneration,” says Hanns Hatt, a professor in the department of cell physiology at Ruhr University Bochum in Germany, who is pioneering much of the recent research on odourants. Powerful essential oils are catching on, and they’re popping up all over – in beauty products, drinks, deodorants and cleaning solutions. Here’s…

Essential oils: LUXE, POTENT, VITAL

• THYME It can disinfect surfaces and support respiratory health. • PEPPERMINT Ingesting the oil may help relax the airways, boosting alertness and strength. (Be sure to consult an expert first.) • LAVENDER It’s widely known as a sleep aid. But sniffing it can also reduce the severity of a migraine, research shows. • BERGAMOT Just a whiff can reduce levels of the stress hormone cortisol within 15 minutes, reports Complementary Medicine Research. • CAMOMILE When applied topically, this is a powerful anti-inflammatory. It can also improve sleep.…

HIT THE RESET BUTTON

Here we go again, the time has come for yet another round of resolutions to be set for the new year. But the odds are stacked against us. Experts say most new year resolutions are broken in mere weeks. A key reason: some of these goals are too broad and ambitious. Fret not though. To help you stick to your guns, we have derived a list of maneagable (and effective) fitness, health and beauty resolutions that will give your life a fabulous makeover. But before you start tackling these new challenges, you deserve a good break. Check out our recommended fitness and wellness retreats to rejuvenate your body and mind. And if you are caught in a mental rut, perhaps a new age therapy may just be the thing to help you…

HIT THE RESET BUTTON

MAKE 2019 YOUR BEST YEAR EVER

New Year resolutions - what a love-hate relationship we have with them. Research shows that 30 per cent of people make and then break them within two weeks. The secret to making plans that stick? Set smaller, short-term goals, say experts. You can then move on to bigger milestones after that. To give you a headstart, we have rounded up 19 manageable to-dos that will put you on track to becoming your fittest, healthiest, leanest and most radiant self. MAKEFITNESS AREALITY 1 Start HIIT High intensity interval training is one of the best methods for boosting fat loss and increasing metabolism. Aim for two HIIT sessions a week with a couple of rest days in between. Don’t know where to start? Try Pure Fitness’ Tabata class - a high-intensity interval training circuit. Each exercise lasts…

MAKE 2019 YOUR BEST YEAR EVER

READY,SET, ACTIVACATION!

Revivo Wellness Resort, Bali If the lack of beauty rest has been taking a toll on your health, go straight for the Sleep Well Retreat at Revivo Wellness Resort, located amid the hills of south Bali and a lush teak tree forest. The goal of the three-day programme is to combat health imbalances, such as high blood pressure, poor blood circulation and stress that might be causing your sleep issues. Expect indulgent aromatic massages, ayurverdic treatment, coupled with relaxing hammock yoga, tai chi and breathing classes. Sip on detox beverages throughout the day and fuel up on nourishing grub prepared based on meal plans that expert nutritionists will design for you. By the end of the retreat, you’ll be returning home rejuvenated, well-rested and armed with useful tips to practice healthier…

READY,SET, ACTIVACATION!

A TRUE THROWBACK

As you get older, you are meant to become wiser. And while you may be generally fine with most of your choices from your younger days, you may regret some decisions such as spending too much time in the sun, not taking better care of your skin, not starting skincare earlier, and/or neglecting your hair. The good thing is that we live in an age of technology that makes it possible to change some things about our appearance, so that our regrets can be minimised. Located in the heart of Singapore’s central business district at One Raf›es Place, Sozo Aesthetic Clinic offers a wide range of treatments that target pigmentation problems, acne scars, unwanted tattoos, slackened skin and hair loss. Led by Dr Justin Boey, Sozo is billed as the first clinic…

A TRUE THROWBACK

Not too long ago, yoga seemed like a bizarre idea for a workout. Meditation was something only monks did in mountaineous temples. And Swarovski was the only kind of crystals most people knew. New age self-care methods, such as yoga, reiki and crystal healing, have come a long way in recent decades. While many of their purported benefits are not recognised by the scientists, their growing popularity begs us to take a second look. If you have been stuck in a mental or emotional rut, these treatments may just be what you need to rediscover your zen and walk into the new year rejuvenated. UNLEASH YOUR INNER STRENGTH: VOCAL TONING In vocal toning, you use your voice to “harmonise and rebalance your energy” using a steady sound on exhale. Sounds can resemble anything from…

UNDER ARMOUR WOMEN’S UA VANISH MID PRINTED SPORTS BRA $69, Under Armour Stay dry in this luxe pair, which will support you through runs and boxing classes chafe-free with its fixed performance foam pads and sweat-wicking technology. Plus, it features a sexy V-neck line that accentuates your shoulders and neckline. NIKE INDY SHINE WOMEN’S LIGHT-SUPPORT SPORTS BRA $59, Nike Built for light-impact activities like weight training and yoga, this bra is made with moisture-wicking technology to keep you cool throughout your workout. With minimal seams and a soft underbust band, you don’t have to worry about it digging into your skin. PROJECT SORA FULL SET $65, www.theprojectsora.com The customisable and interchangeable straps on this tight-fit crop fulfil more than aesthetic appeal. Together with sewn-in padded cups that give your girls a boost, the wide straps ensure maximum support…

There’s much to love about hybrid training, which is essentially combining different exercises into your routine. It works the whole body, torches serious calories and keeps your workouts fresh and exciting. The latest player to hop on this fitness trend is Beat X Studio, founded by Singapore’s former national swimmers Joel Tan and Leslie Kwok. The gym offers rebounding, boxing, riding and hybrid training in three futuristic-looking workout rooms. You’ll emerge from the classes feeling like a legit bad ass. Visit www.beatxstudio.com to find out more.…

Q I have this mental block with box jumps, thinking I’ll tear up my shins. How do I overcome it? Do not fret! There are ways you can prove to yourself that you’re capable of clearing the boxes and any other physical feat that fear is holding you back from. Repetition: Evidence of our ability is often the shot of courage we need. Start by doing multiple jumps onto a box that’s just 15cm tall. This repetition will ingrain in you the understanding that you can absolutely do box jumps. Once you’ve got that down, graduate to 30cm, and so on. (Achieving a box height of 45 to 60cm warrants a huge celebration.) Routine: I want you to approach each box jump the exact same way every time, so you’ll know you have…

No strings attached

GET HOOKED JBL Endurance Jump, $115 Go hard and fast on your workout without worrying about slippery earbuds falling out with this water-resistant pair. Made with a soft and comfortable silicone material, it stands up to sweat and offers stability with its twist-lock ear hooks that automatically switches on and connects when worn. Instead of wires, it comes with a sturdy neckband that stays in place no matter how many squat jumps and burpees you do. Zapped up eight hours of playtime? A quick ten-minute charge will give you one hour of playback – good enough to power your routine. SAFE AND SOUND Plantronics BackBeat Fit 3100, $249 Whether you’re pounding pavements or hitting the trails, this completely wireless pair allows you to hear your favourite tunes while keeping aware of your surroundings with its…

No strings attached

PERFECT SKIN FOR THE HOLIDAYS

Getting ready for the festive season can be a mad rush. Chances are, you’ve been neglecting your skin too. If you’re looking for effective facial treatments and skincare to get your skin back on track, these curated promotions from the SK-II Boutique Spa can help. The spa is celebrating its 14th anniversary, and has relocated its flagship outlet from Millenia Walk to #02-26B Raffles City Shopping Centre, its largest space yet. This new flagship has more than 20 plush treatment suites, a beauty bar, a spacious lounge area, and private consultation rooms. The spa's concept: holistic wellness, achieved through its menu of signature and new treatments, and its use of products from Japanese skincare brand SK-II, as well as its team of experienced and highly-trained beauty professionals. In addition, the water…

PERFECT SKIN FOR THE HOLIDAYS

Standing at 155cm, Chloe Tong is tiny. But get her into workout gear and she becomes a powerhouse. “I secretly love it when people underestimate me,” she says with a laugh. “I get a kick out of it. It’s more empowering than anything.” Chloe is all charm and warmth when she welcomes us into her home, but as we chat, it’s clear that she has more mettle than her petite frame will have you believe. She’s a mother of two young children (a son who’s approaching three and a one-year-old daughter), the wife of Grab CEO Anthony Tan, and daughter of Malaysian businessman Datuk Tong Kooi Ong of The Edge. And she’s a fitness junkie who can do 10 consecutive chin-ups in perfect form (trust us, we’ve seen it happen). It’s a…

PULL YOUR WEIGHT

“There’s a misconception that if women lift weights, they’ll get bulky,” says Rishi Mirpuri, trainer and deputy general manager at Ultimate Performance Singapore. Client Chloe Tong’s lean physique is a prime example that this impression is moot. This misjudgment could have arisen from seeing female body builders, but Rishi wants to make it clear that it’s not a straightforward conclusion. “If your goal is to improve body composition and work on muscle toning, then you’re going to be on a calorie deficit,” he explains. “It’s scientifically impossible to get bulky.” The exercises Rishi has planned can either be done with bodyweight, or you can take it up a notch by incorporating dumbbells. Either way, you’re going to be working the muscles to get a trim tum, bum and pins. If you’re new to…

PULL YOUR WEIGHT

Meatless for good

Making the switch to reusable bags and straws is just the beginning to battling climate change. Next up? Cutting down on meat consumption. But you don’t have to become a vegan or vegetarian overnight. Going meat-free once a week and opting for plant-based proteins will do. If you can’t get past the mental obstacle of ditching meat, you’ll be pleased by how meat alternatives such as Quorn products taste and feel like the real deal. They are made from mycoprotein, a natural and nutritious fungi-based protein that is high in fibre and low in saturated fat – plenty of goodness for both you and our planet.…

Meatless for good

UP YOUR KITCHEN GAME

GRILLED SHRIMP WITH SALSA VERDE SERVES: 4 START TO FINISH: 20 MINUTES • 1 lime• 1 scallion, whites and greens separated, thinly sliced• 1 cup fresh cilantro• ½ cup fresh flat-leaf parsley• 2 tbsp fresh mint• 1 tsp capers, rinsed and chopped• 2 red peppers, slivered• ¼ cup plus 1 tbsp extra-virgin olive oil• Salt• 450g shrimp 1. Zest the lime into a bowl. Add 1 tablespoon juice, then stir in the scallion whites; set aside. Finely chop cilantro, parsley, and mint. Add to the bowl, along with the capers, peppers, and ¼ cup oil. Stir and season to taste with salt. 2. Heat a grill to high. Toss the shrimp with the remaining oil and season with salt. Grill, turning once, until opaque, about 3 minutes. Serve with sauce. Make sauce the star A versatile…

UP YOUR KITCHEN GAME

A whole new way with grains

BULGUR WITH SAUSAGE, BRUSSELS SPROUTS, AND MUSHROOMS From Allen Dabagh, executive chef and owner of Boutros in Brooklyn, New York SERVES: 4 START TO FINISH: 30 MINUTES , PLUS SOAKING • 2 cups bulgur• ⅓ cup reduced-sodium soya sauce• 1 tbsp plus 1 tsp pomegranate molasses• 1 tbsp plus 1 tsp sweet soya sauce• 3 tbsp olive oil• ½ cup diced sujuk sausage or salami• 3 tbsp sliced scallions• 1 tbsp minced garlic• 1 tbsp minced ginger• ½ cup thinly sliced brussels sprouts• 3 large eggs, beaten• 2 tbsp enoki mushroom tops (3cm pieces)• 1 tsp toasted sesame seeds• 1 tsp snipped chives 1. In a large bowl, cover the bulgur with 4 cups water. Let stand for 1 hour. Drain well. 2. In a small bowl, mix the soya sauces and pomegranate molasses. Reserve. 3.…

A whole new way with grains

The other acids

When glycolic acid was introduced in the early 1990s, it was revolutionary for skincare. Known as an alpha-hydroxy acid (AHA), it was the first over-the-counter active ingredient you could use at home to accelerate cell turnover and reveal the fresher, smoother, plumper skin underneath. Later, we learned that the sugar cane derivative could also stimulate your skin’s collagen production. Then came salicylic acid, a beta-hydroxy acid (BHA) that could dissolve sebum build-up deep inside pores and act like an anti-inflammatory, making it good for red, irritated, acned skin. As a result, glycolic acid became the gold standard for anti-aging and salicylic acid became an anti-acne darling. That remained largely unchanged until recently. Now, some skincare products have lesser-known acids such as mandelic, phytic, tartaric and lactic. Why the additions? “I…

The other acids

THE PERFECT FIT

Heads-up: Circular frames are all the rage now, after South Korean celebs were spotted out and about wearing the once-geeky models. But before you rush to the nearest optical shop to grab a pair, here’s a tip: Check your face shape first; it can make or break the way glasses look on you. With so many styles to choose from, we offer tips – and shopping options! – to help you make your best pick, as well as wardrobe advice to complement some of the styles. Celine Ellie D-frame glasses in acetate, $365, www.mytheresa.com This D-frame pair showcases your brow line with slightly tapered, retro-inspired wing tips. A classic style in black, it can be dressed up or down, any day of the week. Gucci round frames in metal, £320 (S$570), www.net-a-porter.com These thin-rimmed…

THE PERFECT FIT

ARE YOUR DESIGNER SHOES CAUSING YOU PAIN?

Wearing fabulous footwear sometimes causes excruciating pain as it may encourage bunions to form. But thanks to a new, minimally invasive technique, you’ll soon be up and strutting your stuff again. If your toes are feeling squashed in those stilettos or there’s a little red bump forming inside those pumps, it’s time to make a trip to the clinic. Bunions are bony deformities that normally form on the joint at the base of your big toe because of ill-fitting shoes, but they can also be hereditary. If your mother or grandmother had bunions, there’s a chance you may have them too. If left untreated, bunions will cause pain and difficulty in wearing shoes, affecting your mobility in terms of walking and sporting activities. In severe cases, the other toes can overlap. However, it’s…

ARE YOUR DESIGNER SHOES CAUSING YOU PAIN?

Singapore’s climate – hot and humid year-round – calls for frequent dips to cool off. But while we get a refreshing hit, we’re also exposing our hair to saltwater, pool chemicals such as chlorine, and more time in the sun (hello, free radicals), all of which can wreck havoc on our prized asset. Although protection is important, it’s often difficult to sustain (swim caps and hats usually play second fiddle to sunscreen). This detox plan will help you counter whatever has gone awry, so you step into the new year with a head of healthier-looking hair. UV DAMAGE “If you’ve ever seen fabric that has been left out in the sun – think patio furniture – the fibres are faded, fragile and rough,” says Rachel Zipperian, a research and development expert at…

FOOD & FITNESS FIESTA Gear up for Singapore’s biggest health, wellness, and nutrition fair. The Health Fiesta will offer a food zone, informative seminars, and buys from 200 different brands with discounts of up to 70 per cent. Stand a chance to win prizes worth up to $80,000 when you shop. The Health Fiesta will be held at Singapore Expo Hall 6A from 30 November to 2 December 2018, 11am to 9pm on Friday and Saturday, 11pm to 8pm on Sunday. Visit www.healthfiesta.sg. SUPPLE SKIN Wishing for soft, radiant skin? Eversoft’s new Skinz Hydra Nature range is here to help. Powered by bamboo extract water straight from Damyang in South Korea, the range delivers intense hydration while soothing and protecting skin with other natural nutrients. The line is dermatologically tested and products do…

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