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33 Articles

The secret to being a fit girl is…

In the business of interviewing and featuring strong, successful and inspirational people, I’ve asked countless women: “What motivates you to keep up your fit and healthy lifestyle?” The answers vary, but they all boil down to this: Do it for yourself, because nobody else can. This issue of Shape is particularly close to my heart, as it features two personalities I have deep respect for. Our cover girl Kelsey Wells, who came to Singapore in April for FitnessFest by AIA 2019, made waves in the fitness world by rising above her body image issues to become an internationally recognised trainer who advocates self-love and acceptance before everything else. In her books, work out because you love yourself, eat healthy to nourish your body, and stop imposing unrealistic yardsticks on yourself. Flip…

The secret to being a fit girl is…

TEAM SHAPE IN ACTION...

TEAM SHAPE IN ACTION...

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

Inspo on the go

Life can be tough, with each day bringing about a fresh set of challenges. But it doesn’t have to be unbearable – if you have a constant reminder that “you’ve got this”. We’re talking about beautiful pieces of jewellery that come with affirming messages and put out positive energies to give you clarity and strength. Trust us, in times of hardship, a glance at these slogans can help lift you up. Whether you’re looking to encourage a loved one who might be going through a tough time, or perhaps you’re stuck in a crossroad and you’re unsure of your journey, you can’t go wrong when you dress yourself with these jewellery pieces that can serve as your daily affirmation and inspiration.…

Inspo on the go

FIND YOUR DRIVE

Motivation isn’t just a mental game. “Research is showing that what you eat, how much you sleep, and other factors can directly impact your drive,” says Daniel Fulford, an assistant professor and a clinical psychologist at Boston University. These physical influences affect what’s known as perception of effort, or how much work you think an action will take, which in turn can determine whether you keep pushing forward, Daniel says. Here’s how the process works: Your brain assesses the difficulty of a task or a goal based largely on your physiological state. “It uses signals, including how hungry or how tired you are, to determine if a physical activity is worth the effort required,” Daniel says. For instance, if you’re exhausted, your brain might evaluate going to the gym now as…

FIND YOUR DRIVE

A LIFE TRANSFORMED

Kelsey Wells is tearing up. It’s the end of her PWR Bootcamp session at Fitness Fest, where she led us through a satisfyingly sweaty session of strength training exercises. Between squat jumps, she cried out encouragement over the pounding music. But now that the pain is over, she’s visibly in the grip of emotion as she guides us through stretches to cool down. “Thank you all so much,” she exclaims, voice cracking slightly. “Keep showing up for yourself, every day.” After the session, fans rushed in droves to get a picture with her. That same day, Kelsey would share multiple Instagram stories of her time in Singapore with her 2.1 million followers. What’s particularly incredible is that this is a woman who claimed she couldn’t do a sit-up four years ago. Pre-pregnancy, Kelsey…

A LIFE TRANSFORMED

PWR at Home is a programme that does pretty much what it says. Released in April, it’s Kelsey’s signature PWR workout, but designed without the bother of hauling yourself to the gym – something Kelsey always recognised a demand for. After the launch of PWR, she received messages from women, from stay-home mums to students, asking for a workout that didn’t require gym equipment. “I wanted to create a programme to meet these women’s needs, wherever they are at in their lives,” she says. As for the differences between PWR and PWR at Home, the most obvious would be the lack of machines or large range of weights. “But the biggest difference is in the structure,” Kelsey explains. “Instead of pyramid training, PWR at Home utilises circuit training. Both programmes are similar…

The electric toothbrush: worth investing in?

When it comes to cleaning teeth, manual brushing may not be the best way if you don’t actually have a proper technique. According to Dr Sam Koo, a dental surgeon at Q&M Dental Group’s Elias Mall and Bukit Batok Central clinics, an electric toothbrush can be of greater benefit. “An electric toothbrush reduces the level of technique required for efficient tooth brushing as you only need to know where to place it, and for how long,” he says. “Clinical studies have shown that, compared to a manual toothbrush, it does a better job at plaque removal and as such decreases the incidence of gum disease.” That’s not all. An electric toothbrush can also prevent you from brushing your teeth too hard. Doing so may not sound like a huge deal, but Dr Koo…

The electric toothbrush: worth investing in?

WHY LARGER BREASTS CAUSE BACK PAIN

It’s no secret that well-endowed women usually suffer from back pain. But just why do large breasts affect the body so much? Lorene Dawance, an osteopath at Orchard Health Clinic, explains: “The back and neck muscles have to work a lot harder to counterbalance the shift in the centre of gravity. Also, when muscles are overworked, there may be knots and reduced blood supply, both of which lead to pain and discomfort. Lorene adds that having large breasts also tend to make a woman slouch as they pull her shoulders forward. This can create a greater muscular imbalance in the back, chest and neck muscles, resulting in joint restriction at the neck through the mid-back that can also affect her lower back. Reduce breast-related back pain with exercise Breast reduction surgery can help…

WHY LARGER BREASTS CAUSE BACK PAIN

Mention caring for the vulva before, and many would have immediately thought of hair removal. Brazilian waxing, shaving or laser hair removal – anything to get rid of the fuzzies. Of course, personal grooming encompasses so much more now. Take the unforgettable forget Two L(i)ps Blackout Activated Charcoal Mask that launched last year. It was such a success that Two L(i)ps soon followed up with a peptide cream, a vitamin C serum and a hyaluronic acid serum just for the vulva, too. And it is not alone; the popularity of intimate skincare brands continues to grow. Even Emma Watson is a fan of the multipurpose Fur Oil from Fur that helps condition and heal skin as well as soften pubic hair. While some of us agree that the idea of kicking back for…

FORCE of NATURE

When Danai Gurira wants to clear her head, she hands her phone to her trainer and launches into a 90-minute workout. “It takes me away from whatever else is going on,” says the actor, award-winning playwright, and social activist. “All the things pulling at me out in the world are put on pause. My trainer uses my phone to track my heart rate. So I don’t have access to anything except what we’re doing.” Taking time out to focus is especially important these days because Danai, 41, is one very busy woman. In the last year, she has starred as the fierce Okoye in not one but two movies – Black Panther, the award-winning superhero film that broke box office records, and Avengers: Infinity War – and portrayed the zombie-killing Michonne…

FORCE of NATURE

In the sun-protection constitution, we hold these truths to be self-evident: that everyone should wear broad-spectrum sunscreen on their face, neck, chest, and hands every day; that you need to reapply it every two hours when outdoors; and that whatever you do to shield your skin from direct sunlight is a good thing. These principles are common knowledge—as is the startling stat that UV exposure is linked to about 90 per cent of skin cancer cases and nearly every form of skin aging. We go for a run sheathed in SPF 50, a wide-brimmed hat firmly in place, charting a path in the shade, confident that we’re taking every precaution to guard ourselves from the sun. Turns out, that’s just the half of it. While experts say we’ve come a long…

I Whether you’re lounging on a sandy beach, or shopping in the city, sun hats aren’t just stylish, but keep the glare out of your eyes, too. Of course, you’ll still need sunscreen, but these oh-so-comfortable toppers are definitely worth the investment for wearing here and anywhere else. From wide brims to boaters, shop our top picks now. SAVE Straw fedora by Seed Heritage, S$57.95. Versatile and always stylish, a classic fedora is a wardrobe must-have. Great with a strapless midi dress. Floppy straw hat by H&M, S$54.95. If you’re after a large Jacquemus-style hat, but without the hefty price tag, this one from H&M is so eye-catching. Pair it with a cotton wrap dress and strappy heels. Floppy hat with embroidery, £24 from www. skinnydiplondon.com . The faux straw upper and pink embroidery make this a…

Your hormones and your metabolism are deeply intertwined. “Metabolism isn’t just about how quickly you burn calories – it encompasses all the ways your body stores and uses energy from food,” says Dr Rocio Salas-Whalen, an endocrinologist in New York City. In addition to the calorie torching, your metabolism turns protein, fats, and carbs into compounds like amino acids, fatty acids, and simple glucose, then transports them into your cells; grows and maintains your muscles; and breaks down the fat stored by your body. “All these metabolic functions are completely controlled by your hormones,” she adds. To keep your body’s systems humming along smoothly, your hormones need to be in balance. If one shoots up too high or dips too low, your metabolism can get thrown out of whack, which…

The row revolution

Rowing has been dubbed “the new spinning” as a wave of indoor rowing studios with dark rooms and upbeat music have been sprouting up in the US and UK. That trend has sailed its way to Singapore with the opening of Row Revolution, the island’s first dedicated indoor rowing studio. A common misconception with the rower is that it trains only your upper body. “About 80 per cent of power for each stroke is generated from your legs, back and core,” says Row Revolution founder David Han. Here, your stats are flashed on the screen as you tackle rowing intervals and static exercises designed to fire up your core muscles. The best part? Zero impact on your knees. Visit www.rowrevolution.sg for more info.…

The row revolution

Big HIIT, low impact

Even though it’s low-impact, don’t let that fool you. This total-body workout will be just as fiercely sweaty and sculpting as your usual high-intensity routine, without the running, jumping, and other jolts. “You are still elevating your heart rate and achieving excess postexercise oxygen consumption, or EPOC, where your body continues to burn calories after your workout,” says Justin Norris, a co-founder of the LIT Method studio in Los Angeles. The difference is that Justin designed this pyramid-style circuit to have zero pounding by using a rowing machine (you can find one in any gym) for speed intervals and joint-friendly body-weight moves for resistance that correct muscle im - balances and help reduce injury. This combo, Justin says, “will build you, not break you.” Rowing is the perfect cardio for keeping your…

Big HIIT, low impact

CIRCUIT 1 UPPER BODY • 300-metre sprint • 1 minute push-ups • 300-metre sprint • 1 minute mountain climbers • 300-metre sprint • 1 minute commandos: Start on floor in plank on palms. Lower onto right forearm and then left forearm. Press into right palm and then left palm to return to start. SCALE DOWN Lower knees to floor during push-ups and commandos. SCALE UP Add a push-up to each high plank during commandos. Rowing is the whole package: intense cardio and total-body sculpting all in one. CIRCUIT 2 LOWER BODY • 200-metre sprint • 1 minute air squats • 200-metre sprint • 1 minute alternating reverse lunges: Start by standing with feet together, then step right foot back, lowering into a lunge, knees bent at 90 degrees. Press off right foot to return to start. Switch sides; repeat. Continue alternating. • 200-metre sprint • 1 minute glute bridge: Start lying faceup on…

Crossfit shifted my focus to what I could do

One of my favorite Crossfit WODs is dubbed Grace: You do 30 clean-and-presses, lifting the barbell from the ground to overhead, then lowering back down. The standard for women is to be able to lift 30kg, and that’s what I do, only I’m in my wheelchair. It’s seriously tiring doing a workout like that, but I feel amazing. If I can lift heavy, I feel successful. It ignites a fire in me. I like to say that Crossfit put my head back on after I lost the use of my right leg to nerve damage (I was diagnosed with complex regional pain syndrome five and a half years ago). When physical therapists told me they couldn’t help me any further in my rehab, my mom looked at me and said, “You’re…

Crossfit shifted my focus to what I could do

DO YOU HAVE THE FIT GENE?

You’re just a cheek swab or a needle prick away from finding out if your body is programmed for endurance, built for power, or hardwired to lift heavy. That’s because the sophisticated lab tests that were once reserved for Olympians have gone mainstream, thanks to a bumper crop of new companies that offer to read your inner tea leaves—found in your saliva or in your blood—for about the cost of a high-tech fitness tracker. These tests can give you instructions on how you can change your habits to see results and maximise your health,” says Gil Blander, a cofounder of InsideTracker, which analyses 30 biomarkers in your blood. For example, if you’ve ever wondered about your ability to build muscle, there’s a gene that can answer that. “There are indeed…

DO YOU HAVE THE FIT GENE?

THE FIT GIRL’S GUIDE TO TESTING COMPANIES

DNAcode Saliva test: For everyday exercisers who want tips on leading a healthier lifestyle, be it fitness or nutrition. (From $135, guardian.com.sg/ dna-code ) GeneLife Saliva test: Geared to people with specific weight loss or fitness goals. (From $89 to $399, genelife.asia) DNA-me Saliva test: Suited to those looking for recommended plans to reach their fitness, nutrition or skin goals. ($350, gnc.com.sg) ELXR Saliva test: For the fitness junkie looking to train smart with a personalised workout regime. (From $99, sg.fitlion.com)…

FIRE UP YOUR FITNESS ROUTINE

With a wide array of fitness classes available these days, exercise enthusiasts are no longer sticking to just one type of workout. Whether you enjoy lifting heavy or winding down with yoga, you will find something you love at True Group’s new yoga-and-gym concept at Pacific Plaza. Previously True Yoga, this facility houses True Group’s latest fitness brand, TFX. Located on the fourth and fifth floor, the new centre boasts upgraded facilities and funky new classes. Change up your usual flow with new classes like Aerial Yoga and Wall Yoga. Some yoga classes will be held in the new Immersive Yoga Studio that uses the latest technology to provide an immersive practice. If you’re new to yoga or need a refresher, consider booking a one-on-one session – it will be conducted…

FIRE UP YOUR FITNESS ROUTINE

POWER TO YOUR PREGNANCY

You often hear about the downsides of pregnancy — morning sickness! swollen ankles! backaches! — that can make the prospect of sticking to exercise seem like an uphill battle. But the big changes your body is going through during those nine months also include some motivating health bonuses. “Most of the changes are due to alterations in hormones like oestrogen, progesterone, and relaxin (a hormone secreted by the placenta),” says sport scientist Michele Olson, a US ShapeBrain Trust member. Those hormone shifts lead to more blood flow and other domino effects that can actually improve your workouts. Check out three of the biggies. EXERCISE OOMPH EARLY ON During your pregnancy, your blood volume increases to help baby grow. Thanks to that increase in red blood cells, “in the first 10 to 12…

POWER TO YOUR PREGNANCY

Greener than ever

We’ve hit the midpoint of 2019 and it’s safe to say that The Economist’s prediction about it being “The Year of The Vegan” has already come true. Whether you’re a vegetarian, vegan or a flexitarian who eats meat on the occasional basis, a plant-based diet has never been easier to sustain – with super tasty options too. This Earth Day, the World’s Leading Green City Hotel, PARKROYAL on Pickering, launched an extensive plant-based menu in a bid to reduce our environmental impact, one meal at a time. Try the Beyond Burger ($27), where the patty oozes beetroot juice, or the nugget-like Fishless Fish & Chips ($25).…

Greener than ever

Why am I always hungry?

Most of the time, hunger has an obvious cause, like not eating enough or choosing meals that don’t contain the right amount of nutrients (carbs, protein, and fat), says D. Enette Larson-Meyer, a professor of human nutrition and the director of the Nutrition and Exercise Laboratory at the University of Wyoming. Other times, though, it’s mysterious. Your appetite appears to defy explanation, and nothing you eat seems to tamp it down. But those hunger pangs have a cause, too. Read on to find out what’s behind them and how to fuel up to feel comfortably full. Salt is stoking your appetite Yes, it makes you thirsty in the short term. But over time, a high intake of salt actually causes you to drink less but eat more, recent research shows. After weeks…

Why am I always hungry?

THE NEW ANYTIME MEAL

SPICED CHICKPEA PATTIES WITH DIPPING SAUCE AND TANGY SLAW START TO FINISH: 30 MINUTES SERVES: 4 > 1 cup old-fashioned rolled oats> 1 shallot> 2 carrots> 1 (390g) can chickpeas, drained and rinsed> 1 tbsp plus ½ tsp no-salt garam masala, barbecue spice, or chilli powder> Kosher salt> 4 tbsp extra-virgin olive oil> ⅔ cup mango chutney, barbecue sauce, or salsa verde> 1 tbsp raw cider vinegar> 4 cups thinly sliced red cabbage 1. Put ½ cup oats in a small bowl. Cover with ½ cup boiling water. Let stand until water is fully absorbed, about 5 minutes. 2. Coarsely chop the shallot and 1 carrot. Put in a food processor, along with the chickpeas. Add 1 tablespoon garam masala if you’re using the chutney, 1 tablespoon barbecue spice if you’re using the barbecue sauce,…

THE NEW ANYTIME MEAL

GLAZED WHOLE SPRING ONIONS If you can’t find spring onions, use shallots. START TO FINISH: 20 MINUTES SERVES: 4 TO 6 Trim the stringy roots from 1 bunch of spring onions, keeping the root ends intact. (If using shallots, peel and trim 8, keeping the roots intact.) Halve lengthwise any that are larger than the rest, so they all cook at the same rate. Heat 2 tablespoons extra-virgin olive oil in a medium skillet over medium heat. Add the onions and cook, turning occasionally, until golden brown and almost tender, about 10 minutes. Add ¼ cup dried apricots, 2 tablespoons rice wine vinegar, and a pinch of kosher salt. Stir well, then cover; reduce the heat to low, and cook until glazed and tender, about 5 minutes. Uncover, stir well, and sprinkle with ¼…

Beauty gone wild

For Kendra Kolb Butler, it began not so much with a vision as with a view. The beauty industry veteran, who had relocated to Jackson Hole, Wyoming, USA, from New York City, had a eureka moment sitting on her porch one day. She was pondering why so many of the women who shopped in her boutique, Alpyn Beauty Bar, suffered from skin issues – dehydration, hyperpigmentation, and sensitivity – that couldn’t be solved by any of the products she sold. “I was looking out at the purple flowers growing on the mountains, and I wondered, How have they been able to adapt to harsh elements like low humidity, high altitude, and extreme sun? Is there something that makes these plants more resilient that might make skin stronger, too?” Looking for answers…

Beauty gone wild

Eat that , hair

Packed with nutrients, vitamins and minerals,›superfoods›can be used to describe and classify any highly nutritious food. The most common include blueberry, salmon, acai and kale. After finding its way into creams and serums that promise brighter, plumper and smoother skin, it’s finally bottled into haircare. Designed to strengthen the hair shaft for added shine and less breakage and penetrate the hair follicles to stimulate hair growth, these superfood-infused hair care products are all you need for healthier tresses. Briogeo Be Gentle, Be Kind Matcha + Kale Replenishing Superfood Shampoo ($41 for 354ml, Sephora) Inspired by superfood smoothies, this shampoo gently cleanses your hair and scalp while infusing it with antioxidants, vitamins and minerals to strengthen hair and impart shine. The clean formula is also free of stripping ingredients so your hair remains optimally…

Eat that , hair

Smarten up about skincare

Who doesn’t want to stretch their dollar on skincare? However, a simple routine cannot always stand up to every condition. Chances are, as your skin ages or shows signs of exhaustion, you are going to have to shell out for products formulated to better deal with such effects. Here are budget-friendly products as well as others worth investing in. Cleanser – SAVE All you really need is a cleanser that suits your skin’s needs. Anything that doesn’t strip it of moisture and leaves it feeling clean is sufficient. If you have problematic or sensitive skin conditions, like eczema or rosacea, you might want to opt for dermatologically tested pharmacy products that are less likely to cause a flare-up. Toner – SAVE A toner is nice to have but not necessarily mandatory. It has beneficial…

Smarten up about skincare

DON'T SWEAT THE SMALL STUFF

Perspiration is unfortunately something everyone is accustomed to, no thanks to Singapore’s unforgiving tropical climate. But luckily, we no longer have to suffer through the sweatiness and unbearable BO. Introducing Perspirex: your trusted companion for those long days under the scorching sun. Specially formulated for individuals with special sweat-control needs and those who lead an active lifestyle, these antiperspirants promise superior protection against sweat and odour for up to five days after just one application. In other words, you’ll never have to sneakily excuse yourself to visit the restroom to reapply your deodorant ever again – how convenient! From roll-ons to lotions, the range of fragrance-free antiperspirant products from Perspirex will have you covered. Each product is designed to suit different purposes and sweat control needs. The Original Roll-on ($25) has remained the…

DON'T SWEAT THE SMALL STUFF

THE FACTS OF INFERTILITY

Many couples tend to shy away from discussing the sensitive topic of infertility. However, avoiding the issue can cause stress to any relationship. That is why it is vital for you and your partner to seek expert advice from medical professionals in order to take the right steps towards a successful pregnancy. In 2017, a systematic review published in the Human Reproduction Update journal found that the sperm count among men living in Western countries has collectively declined by more than 50 per cent in a span of less than four decades. This startling statistic begs the question: What causes male infertility? Low sperm count/quality Dr Lee Fang Jann, consultant urologist and male infertility specialist at StarMed Specialist Centre Sperm problems can sometimes be genetic, due to long-term illnesses, poor lifestyle choices (such as…

THE FACTS OF INFERTILITY

THE X FACTOR Up the ante on your workout at TFX Funan, the flagship of True Group’s new premier branded fitness centre. It’s a 15,000 sq ft playground for fitness junkies, teeming with shiny high-tech cardio and strength equipment you’ll love to hate. On rest days, mix up your routine with a recovery swim at the pool or challenge yourself to a yoga class or two. Membership rates are priced from $138 per month. Terms and conditions apply. Visit www.tfx.sg. BRIGHTER THAN SUNSHINE On days you skip makeup, choose a waterproof sunscreen like the Suncut Tone Up series. Available in essence and a fuss-free spray version, it comes with a lovely lavender hue that brightens a dull complexion instantly. Plus, the hyaluronic acid in the formula ensures your skin stays moisturised all day.…

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