Shape Malaysia July 2014

Ivanka
Trump
Te Secret
to Her Sleek
Physique
Executive, TV Star,
Designer, Wife, Mother
JULY 2014 | W.M/E.M
RM5.60
MALAYSIA
www.shape.com.my
SHAPE
YOUR
LI FE
CONQUER
YOUR
CLUTTER
16 LIFE
CHANGING
TIPS
YOUR
COMPLETE
RUNNING
GUIDE
Run Faster, Longer
and Injury-Free
GET
FIT ON
THE FLY
How to
Bounce
Your Way
Slimmer
I FOUND
THE
PERFECT
WAY TO
KEEP MY
WEIGHT
OFF!
DO THIS NOW
BEST
ABS
EVER!
Easy Cardio,
Hard Core
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0714_Shape cover2.indd 1 6/10/14 12:13 PM
Me d i t r e e _ Ma y _ S h a p e A . p d f P a g e 1 2 6 / 0 3 / 1 4 , 1 0 : 1 0 A M
Cover Stories
10 Ivanka Trump How
This Supermom Does It All
14 The Secret to Ivankas
Sleek Physique
18 I Found the Perfect Way
to Keep My Weight Off!
22 Best Abs Ever!
Easy Cardio, Hard Core
54 Your Complete Running
Guide Run Faster, Longer
and Injury-Free
72 Get Fit On The Fly How
to Bounce Your Way Slimmer
86 Conquer Your Clutter
16 Life-Changing Tips
You In Shape
18 I Found the Perfect Way
to Keep My Weight Off! This
mother of two has discovered a
passion for fitness and running
that she never knew she had
Get Fit
21 News Total knockoutand more
22 Workout of the Month
Get a lean belly and sleek
physique in 15 minutes flat
Eat Right
28 News 4 fertility-boosting
foodsand more
29 The Skinny on... Soup
32 Recipe of the Month A tasty
twist on a classic lamb dish
33 Sweet Tooth Yogurt and
berries get an exotic update
32 Your Fav Festive
TreatsWeighed in
80 American Classic
Your backyard burger
just got a lot better!
2 JULY 2014 SHAPE.COM.MY
p72
Cover credits: Photograph by James Macari; styling by
Michelle McCool/Kate Ryan Inc.; hair by Louis Angelo for
R+CO.; makeup by Denise Markey/ABTP.com; manicure
by Julie Kandalec/Bryan Bantry for Chanel Le Vernis
p29
p21
1407 - FOB_TOC1.indd 2 6/10/14 6:20 PM
Live Healthy
35 Make It Work A surprising way
to improve your relationship
42 News Wipe outand more
43 Give Your Barbecue
a Checkup Tips for a safer grill
Look Great
40 Braid to Order Braids are back,
big-time. These four takes on
the trend are chic, contemporary
and sweat sesh-ready!
42 Sun Time = Fun Time!
UV protection has never been
easier! SHAPEs sunny day winners
will keep your skin and hair
looking fab all 365 days a year
p42
And More...
6 Readers Speak Out
7 On My Mind
8 The Hot List
54 Spring Forward Less effort,
more speed: Run like a champ
with time-shaving and endurance
strategies from the very best,
plus the slickest gear your
ringgit can buy. Ready, set, go!
86 Shape Your Life Clear out
the clutter with these clever tips
96 Fit & Famous Donna Veki
Just for SHAPE
readers...
92 Cres Win a Cres Deep
Tissue Healing Massage
worth RM300!
93 Acca Kappa Win an Acca
Kappa gift set worth RM235!
94 Meditree Win Meditree
Rejuvenate products
worth RM207!
95 Melvita Win a Melvita
Organic LOr Rose gift
set worth RM352!
Inside
p40
p35
p86
1407 - FOB_TOC1.indd 3 6/9/14 6:59 PM
Advisory Board
SPORTS MEDICINE
William Chan, MB., BS. (QLD), FRACGP (Australia),
Dip. Acupuncture (Beky Park), Dip.Musculoskeletal
Medicine (Flinders), Master of Sports Medicine
(Canberra), Consultant Sports Physician
PHYSIOTHERAPY
Lydia Claire Lim, BSc (Hons.) Physiotheraphy (UK),
MCSP (UK), Chartered Physiotherapist
Low Yun Ting, BSc (Hons) Physio, MCSP (UK),
MMPA (Mal), Chartered Physiotherapist
Chua Seu Mooi, Dip (PT),
MMPA (Mal), Senior Physiotherapist
PSYCHOLOGY
Kelvin Lee, PsychD. (Australia),
B. Psych (Australia), MAPS, MSPS, MAIM,
IRCA, Organizational Psychologist
Lee Kuan Shin, B. A. Psych. (Syr. NY),
M. A. Clin. Psych. (UKM), Clinical Psychologist
Geraldine Tan, B. A. Psych (Singapore),
M. A. App. Psych. (NTU), Clinical Psychologist
Yam Keng Mun, M. A. Clin. Psych. (USA),
Consultant Clinical Psychologist/Executive Director
CARDIOLOGY
Suren Thuraisingham, MBBS (Lon),
FRCP (Lon), A.M., Consultant Cardiologist
GENERAL SURGERY
Patricia Alison Gomez, BSc, MBBS, M. Med.
General Surgery, Consultant Breast Surgeon
NEUROLOGY
Julia Shahnaz Merican, MB. Bch BaO LRCPSI (Ire),
MRCP (Ire), MRCP (UK), Consultant Neurologist
NUTRITION
Farah DiBa Khan, BSc (Hons) Nutrition & Dietetics
(USA), Consultant Dietitian
Hong Ya Chee, B.Sc. (Hons) Food Science & Nutrition,
ILife Nutrition Chief Nutritionist, Member of Nutrition
Society of Malaysia (NSM), Member of Malaysian
Association for the Study of Obesity (MASO)
ORTHOPEDICS
Suntharalingam, MBCHB (Dundee),
FRCS (Glasg), A.M. (Mal), Consultant Orthopedic Surgeon
DERMATOLOGY
Pemmi Dhillon, Skin & Hair Specialist, MBBS,
Dip in Derm (London), MJCS (Japan),
Dip in Aesthetic Medicine (Los Angeles, California),
Member of American College of Dermatological Surgeons
Ramamurthy S., MBBS (India);
Dip Dermatology (Cardiff, Wales), Consultant
Lee Yin Yin., MD (Canada), MRCP (UK), M Med (Mal),
Adv M Derm (Mal), AM (Mal), Consultant Dermatologist
HYPNOTHERAPY
Sheila Menon, Bsc (Hons) D. Hyp (Dist) PG Dip ISCP,
MBSCH, MSCH, Principal, LCCH Malaysia
GYNECOLOGY
Premitha Damodaran, MBBS (Ind), M. MED (O&G),
Consultant Obstetrician & Gynecologist
AYURVEDIC MEDICINE
C. D. Siby, B. A.M.S., Senior Ayurvedic Physician
ANTI-AGEING MEDICINE
Alice Prethima, MBBS (Madras), LFOM and MFOM
(Royal College of Physician Ireland), MFM (Australia),
Dip. Reproductive Medicine (UPM, Malaysia),
Consultant Occupational Physician, Reproductive
Health Physician, Family Physician
Membership on the Editorial Advisory Board does not imply
endorsement of any product or service advertised in this magazine.
The information in Shape is intended to educate.
Do not substitute it for the advice of a qualified healthcare practitioner.
GROUP MANAGING EDITOR
ASTER LIM
asterlim@bluinc.com.my
EDITOR
MERINA HEW
merinahew@bluinc.com.my
CONTRIBUTING SUB EDITOR
MICHELE LIAN michelelian@bluinc.com.my
SENIOR WRITER
ADELINA TAN adelinatan@bluinc.com.my
WRITER
ALISON CHANG alisonchang@bluinc.com.my
JUNIOR WRITER
STEPHANIE GOH stephaniegoh@bluinc.com.my
CONTRIBUTOR
Rachael Green
ART
CREATIVE DIRECTOR
EIREEN OOI eireenooi@bluinc.com.my
ART DIRECTOR
KAREN HOO karenhoo@bluinc.com.my
SENIOR GRAPHIC DESIGNER
CHONG MEI LENG meileng@bluinc.com.my
CREATIVE SERVICES
SPECIAL PROJECTS SENIOR ART DIRECTOR
NG GEOK MEI geokmei@bluinc.com.my
SPECIAL PROJECTS ASSOCIATE ART DIRECTOR
KONG SHIER LEE shierlee@bluinc.com.my
SENIOR SPECIAL PROJECTS GRAPHIC DESIGNER
STEVE CHUA stevechua@bluinc.com.my
SPECIAL PROJECTS GRAPHIC DESIGNERS
SIAH LAN YIN lanyin@bluinc.com.my
ANSON SIAU ansonsiau@bluinc.com.my
THAM LOK WEI lokwei@bluinc.com.my
TEE NING LI ningli@bluinc.com.my
PHOTOGRAPHY
CHIEF PHOTOGRAPHER
LEON BIN YEE leon@bluinc.com.my
SENIOR PHOTOGRAPHER
YONG KEEN KEONG keenkyyong@bluinc.com.my
PHOTOGRAPHERS
CORRINA FOONG corrinafoong@bluinc.com.my
PATRICK CHAN patrickchan@bluinc.com.my
EDMUND LEE CHIA YEK edmundlee@bluinc.com.my
DANIEL LAI daniellai@bluinc.com.my
ADVERTISING SALES
GENERAL MANAGER
SHELEY TEOH sheleyteoh@bluinc.com.my
SALES MANAGER
RUTH LOH ruthloh@bluinc.com.my
ACCOUNT MANAGER
OWEN NG owen@bluinc.com.my
MARKETING AND COMMUNICATIONS
SENIOR MANAGER
JOLYNN KOH jolynn@bluinc.com.my
EXECUTIVE
CATHERINE LIM catherinelim@bluinc.com.my
PUBLISHING SERVICES
SENIOR MANAGER, CIRCULATION AND SUBSCRIPTION
FRANCINE LOUIS francine@bluinc.com.my
ASSISTANT MANAGER, CIRCULATION AND SUBSCRIPTION
KENNETH SEW kennethsew@bluinc.com.my
SENIOR EXECUTIVE, CIRCULATION AND SUBSCRIPTION
MUHAMMAD ZAKI zaki@bluinc.com.my
JUNIOR EXECUTIVE, CIRCULATION AND SUBSCRIPTION
MOHD FADZLI saleh fadzli@bluinc.com.my
EXECUTIVE, CIRCULATION AND SUBSCRIPTION
LAVINYA SHALINI lshalini@bluinc.com.my
PRODUCTION MANAGER
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KONG AH KUAN ahkuan@bluinc.com.my
TRAFFIC EXECUTIVE
CHAN CHEN LOONG chan@bluinc.com.my
1407 - Credits & Advisory.indd 4 6/5/14 3:25 PM
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SHAPE.COM.MY JULY 2014 5
INTERNATIONAL EDITION
SHAPE UNITED STATES
CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER
DAVID PECKER
EXECUTIVE VICE PRESIDENT, CHIEF MARKETING OFFICER
KEVIN HYSON
EXECUTIVE VICE PRESIDENT, CONSUMER MARKETING
DAVID W. LECKEY
EXECUTIVE VICE PRESIDENT, CHIEF FINANCIAL OFFICER, TREASURER
CHRIS POLIMENI
VICE PRESIDENT, INTERNATIONAL BUSINESS DIRECTOR
KEITH KHANLIAN
SYNDICATION MANAGER
MARIBEL DATO
SR. INTERNATIONAL MARKETING DIRECTOR
TIPHAINE PERRIER
WEB PRODUCER
MAXIME MENANT
PRODUCTION ASSISTANT
PAUL MILLER
DIRECTOR, RIGHTS & PERMISSIONS
FIONA MAYNARD
FOUNDING CHAIRMAN
JOE WEIDER
FOUNDING IFBB CHAIRMAN
BEN WEIDER
CHIEF EXECUTIVE OFFICER
DATIN AZLIZA AHMAD TAJUDDIN
azliza@bluinc.com.my
SENIOR CONSULTANT
LOO KIT CHOONG
kitchoong@bluinc.com.my
GENERAL MANAGER, BUSINESS DEVELOPMENT AND NEW MEDIA
MOHD FAIZAL ABDUL HADI
faizal@bluinc.com.my
HEAD OF CORPORATE COMMUNICATIONS
MARGARET SEBASTIAN
msebastian@bluinc.com.my
SENIOR HUMAN RESOURCES MANAGER
HABIBAH MUHAMMAD
bib@bluinc.com.my
SENIOR FINANCE MANAGER
SHIREEN GOH
shireengoh@bluinc.com.my
RESEARCH MANAGER
AUDREY CHAN
audreychan@bluinc.com.my
All Rights Reserved. No Part Of This Publication May Be Reproduced In Any
Form Or By Any Means, Including Photocopying And Recording Without The
Written Permission Of The Publisher. Manuscripts And Photographs Should Be
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The Return Of Materials. Opinions Expressed Or Implied In Shape Are Solely
Those Of The Writer And Are Not Necessarily Endorsed By The Publisher.
Distributed By MMS-Media Marketing Services Sdn Bhd In Malaysia
SHAPE IS PUBLISHED BY BLU INC MEDIA SDN BHD (7408-K)
Lot 7, Jalan Bersatu 13/4, Section 13, 46200 Petaling Jaya, Selangor, Malaysia. Tel 03-7952 7000.
Printed In Malaysia By Times Ofset (M) Sdn Bhd, Bangunan Times Publishing,
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a healthy planet
SHAPE is a trademark of Weider Publications LCC and is under license from Weider Publications LLC.
This trademark may be not used or reproduced without the permission of Weider Publications LLC.
Weider Publications, LLC a subsidiary of American Media, Inc.
IT IS THE FRIENDS THAT YOU
CAN CALL AT 4 A.M. THAT
MATTER.Marlene Dietrich
The best part about having
true friends is that you can go
months without seeing them
and theyll still be there for
you and act as if youd never
left!Ariana Grande
There is nothing better than a
friend, unless it is a friend with
chocolate.Linda Grayson
Best friends
are forever
I miss my girls.JESSICA ALBA
Youll stick by one another
through thin and thick, so tell your
BFFs how much you love them!
PEOPLE THAT REALLY KNOW
YOU SHOULDNT HAVE TO ASK IF
YOU FLEW TO THE MOON LAST
NIGHT AND CAME BACK HIGH
BECAUSE THEY KNOW THATS
NOT YOU.Nick Minaj
ON INSTAGRAM
I miss my girls @pillypie22
@privateshannon #theVeil
#philjoanou #horror
#blumhouse
1407 - Credits & Advisory.indd 5 6/5/14 3:26 PM
READERS SPEAK OUT
IM EATING RIGHT
THIS RAMADHAN
I just wanted to say: Thank you so much
for the Ramadhan special in your June
issue! I eat well and workout moderately
every month except during Ramadhan,
which in hindsight, Ive always used as
an excuse to indulge in all my favorite
rich and oily foods. But not this time, now
that I have your article to guide me in my
quest to be healthier and look better!
Mia, Ipoh
READY FOR RAYA
Ive never been able to resist the siren call of
Ramadhan bazaars but with Are You Eating
Right This Ramadhan to help me navigate
the dos and donts of, Im confident Ill shed
some kilograms just in time to look slim and
fabulous during Raya. Please do a Raya
special on kuihs and cookies, I never know
which ones to pick or how many to eat.
Fauziah, Sungai Besi
May/June Issue
About Our
CHATTER MATTERS We always enjoy reading your tweets,
posts, and emails. Heres what youve been saying.
RUNNERS KNEE BEGONE!
Running is more than a hobby, its my
passion. I find time to run every day,
even if its just for 1 kilometre, as I find it so
therapeutic. However, my knees and hips
have had to pay the price as theyre often
sore and achy, especially after a gruelling
run. Ill be paying more attention to my
joints thanks to Junes article on joint care.
Shanti N., Johor Bahru
TWOS BETTER THAN ONE
I love trying out the mother-child workouts
featured in SHAPEs parenting column with
my three year old son, whos a bundle of
energy! We workout together twice a week
so he doesnt feel left out. Thanks SHAPE!
Joan Lee, Kuantan
RAW IS DELICIOUS!
I loved trying out the recipes in Junes Raw
WINNING LETTER
Yoga Rocks My World!
I recently became really interested in yoga, even writing about it in my
diary and doing lots of web research on the subject. I stumbled upon my
first copy of SHAPE at the library and I was overjoyed to see your feature
on yoga wow! Your magazine has inspired me to practise yoga almost
daily and has really changed my life for the better. Ive started to learn
new yoga poses such as the chaturanga, upward facing dog and half
moon, just to name a few. Thanks SHAPE! I cant wait for your next issue!
Edna Percy, Tuaran
Talent Eat Right feature. Ive toyed with the idea
of going raw for months but was put off by the
cost of a dehydrator. I decided to take the plunge
anyway and invested in one about a month
ago, so the timing was spot on! The lettuce cups
with stir-fried shiitakes were an immediate
hit with my family, who have proclaimed
them a hearty yet healthy comfort food.
I personally love the zucchini noodles with
pine nuts, olive and tomato relish. Thank you!
Erin Wong, Subang Jaya
EYE SEE
Junes Focus story titled Out of Sight, Out
of Mind? left a lasting impression. Im guilty
of spending a large chunk of my free time
glued to my iPad, often reading or watching
TV shows such as Game of Thrones and
Downton Abbey late into the night. No
wonder my eye sight has deteriorated lately.
I now try to read a bookthe hardcopy
sortbefore bed instead of using my iPad.
Lina, Petaling Jaya
We want
to hear
from you!
Send us your thoughts on SHAPEbouquets, brickbats,
and anything in between. Email us at shape@bluinc.com.my.
Please include your name (and a pseudonym if you wish),
address and contact number. Letters published may
be edited for length and clarity. Julys winning letter
will receive a Sothys Brightening Fluid worth RM396!
1407 - FOB_Letter.indd 6 6/2/14 10:02 AM
ON MY MIND / MERINA HEW, EDITOR
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Run (or balance, or jump)
to you fitness goal
Follow SHAPE Malaysia
on Twitter
Follow SHAPEMalaysia
on Facebook
MERINA HEW,
EDITOR
merinahew@bluinc.com.my
STRIKE A BALANCE
For a flat belly,
better posture, and
an overall sleek
physique, a disc is
your must-try tool,
page 22.
SUN TIME=FUN TIME!
UV protection has never
been easier! SHAPEs
sunny day winners will
keep your skin and hair
looking fab all 365 days
a year, page 46.
YOUR FAV
FESTIVE
TREATS
WEIGHED IN
No Hari Raya
would be
complete
without a
table piled
with sweet
treats and
festive
goodies.
Heres how
to navigate
them,
page 34.
SHAPE
wants you to do...
Its that time of the year again at SHAPE, the time when we slip on our runners and dash either
out the door or indoors on our treadmills. Yes, this month, we celebrate as many things running as
we could think of.
Because we know that one run does not fit all, Spring Forward in the Focus section (page 54)
helps you find ways to improve your running for speed, but if youre one who prefers to take the
scenic route, see also how you might want to up your running endurance. Of course, as it would
be remiss of us to not address that #1 running killjoyinjuriesflip to page 60 to see how you
could prevent them on the one hand, and treat them on the other. For a dose of inspiration, as if
you need any more, check out page 62 to see what four professional runners say about running
and how they started.
To bring down the intensity a notch or three, this issue of SHAPE also boasts classic strength
and cardio workout spreads; all three of which I personally enjoy doing. See how Ivanka Trump
toned up after having her baby with her dance-pilates-fusion-based strength routine in Star
Workout (page 14). Then, to really fire-up your muscle tone with balance-based exercises, turn
to page 22 for Strike a Balance (Just 6 Moves) that use a balance disc, another of my pet workout
equipment (I have a purple one!).
The pice-de-rsistance, for me, is Fit on the Fly (page 72), not only for the gorgeous art
direction and shots of the workout spread, but also because I adore trampoline/rebounder-
based routines. Although I dont use one as big as the one in the spread, I really look forward to my
rebounder days when I jog, twist and starjump while watching TV.
So, we hope that you will be doing this months SHAPE more than just reading it!
1407 - FOB_EdLetter.indd 7 6/10/14 10:20 AM
FRIENDORSE (fren-dors) V. To approve of or recommend
something to a pal like a new restaurant or a guy she should date.
Word on
the street
THE
HOT
LIST
WHAT WERE
OBSESSED WITH
RIGHT NOW.
SHOP IT
WELL HEELED
Give a girl the right shoes, and she can conquer
the world, Marilyn Monroe infamously quipped.
Walk the talk with Pedros Summer 2014 footwear
collection. Aptly named the Empowerment of Style,
expect bold runway-inspired details juxtaposed
against minimalist hues and croco-embossed
detailing. These sole mates will take you from
work to cocktail receptions in impeccable fashion.
GET IT
CHILL OUT
Working out just got a lot cooler!
adidas Climachill range ups the game
by incorporating the latest in active
cooling technologyan innovative
fabric made using titanium and 3D
aluminium cooling spheres. What youll
get is an instant chill efect that keeps
your body at its optimum temperature
when the weather gets warm, which is
virtually every single day in Malaysia.
SAVE THE DATE
BEST BUDS
30th July is International Day of
Friendship. Have lunch with your
colleagues, catch up with your BFFs over
dinner, and say hi to your neighbours.
Better yet, do a random act of kindness
such as paying the toll for the car behind
you. What goes around, comes around!
SHES GOT LEGS Celebrity trainer and
former Rockette Rhonda Malkin (near left)
played a part in Ivanka Trump getting her
body back after baby (go to page 14 to check
out her sculpting moves). We try to work out
a few times a week, says Ivanka, but lately
its a lot less because I travel so much. ROAD
RULES When shes traveling, Ivanka takes
advantage of the new TRUMP Wellness
programs available in all of her familys
hotels. The diet and exercise regimens
feature customized menus for every
dietary need and state-of-the-art workout
equipment. MIND THE APP When time is
really tight, Ivanka uses a fitness app on her
phone to get a quick exercise hit (try Body
Workouts Pro). I especially love the abs
workouts, she says. If Im feeling motivated
after I put the kids to sleep, Ill choose one
and do a little something before bed.
WORK
IT OUT
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1407 - FOB_HotList.indd 8 6/9/14 4:54 PM
Up Close
By Claire Connors / Portraits by James Macari
Te
lady
is a
Trump
Ivanka Trump is boss in every sense of the word.
How does she manage the super-busy
schedule, the new baby, and the buff body?
Shes here to tell youget ready to take notes!
1407 - FOB_CoverProfile.indd 10 6/2/14 10:06 AM
FASHION STATEMENT
I make clothing for the
modern woman, says
Ivanka. Its something
she can wear in the
morning while playing
with her kids, that will
look polished when
shes in the ofce, and
feminine for a dinner
date with her husband.
1407 - FOB_CoverProfile.indd 11 6/9/14 3:37 PM
the Wharton School, she spent a year
at other companies before joining her
fathers rm in 2005.
As long as I can remember, this is
what Ive wanted to do, says Ivanka,
now the executive vice president
of development and acquisitions at
The Trump Organization. I would
have felt different about real estate
if my parents were miserable at the
end of the day. But they were excited
about their projects. My father would
talk about the buildings he was designing
in exotic locations in the most interesting
cities. It was hard not to share that passion
when they felt it so intensely.
Nine years later, the brainy beauty has
added even more projects to her rsum.
Not only is she a judge on NBCs popular
program Te Celebrity Apprentice, the
reality show Te Donald made famous
in 2008, she also founded and runs a
successful fashion company aptly named
Ivanka Trump. What started out as a ne-
jewelry collection has expanded to include
fragrance, apparel, shoes and handbags,
eyewear, outerwear, childrens footwear,
and home accessories. I wanted to create a
line that is tailored to the modern woman,
says Ivanka. She isnt just someone who
worksshes a wife and a mother who
gets tremendous professional fulllment
out of what she does. Isnt she basically
describing herself? Im one example of
that person, for sure, Ivanka concurs.
Im fortunate enough to be part of
the generation that benets from the
groundwork laid by my mother and her
peers. Today were not professionals or
parentswe can be both.
Food for thought
IVanka made a merger of a dierent sort
in 2009, when she married Jared Kushner,
CEO of Kushner Companies and Chairman
of Observer Media Group. As both are
unabashed workaholics, it was clearly a
match made in heaven (and thats a pretty
impressive propertyjust imagine those
air rights!). Despite their busy schedules,
theyve had time to nurture two gorgeous
children, Arabella, who turns 3 in July,
and 7-month-old Joseph.
Prior to her pregnancies, Ivankas
diet was fairly hedonistic. I ate like
a teenager, she admits. Carbs three
meals a day, usually in the form of pizza
or pasta. But when I was expecting
Arabella, my attitude toward food
changed, and I began thinking about
nutrition in a whole new way. I pushed
mysel f to eat more lean protei n,
primarily chicken and salmon. Slowly
I started to actually enjoy, if not crave,
these healthier options. Now healthy
eating is the norm for me, especially at
breakfast and lunch, although I have no
COVER GIRL
My favorite part of the [Fit Pregnancy] shoot
was when my daughter came to the set and
we took a few pictures of me with Joseph
in my belly and Arabella in my arms.
It clearly takes eort to get so t so soon,
but the ospring of real estate mogul
Donald Trump and Olympic-skier-
turned-socialite Ivana Trump is no
stranger to hard workdespite her
privileged background. In fact, this
heiress may have been born with the
proverbial silver spoon in her mouth, but
her strict parents made damn sure she
knew how to polish it herself.
A work in progress
Born and raised in New York City, Ivanka
grew up a straight A student. Her parents
paid her tuition, but she was responsible
for earning her own spending moneyone
reason she took up modeling when she
was 16. She also showed an early interest
in her parents businesses, often visiting
construction sites with her father and
casinos and hotels with her mother,
who played a management role in the
company. After graduating summa cum
laude with a B.S. in economics from
T
Up Close
THE LAST TIME IVANKA TRUMP GRACED a magazine cover, she was
showing o a major baby bump in the October/November
2013 issue of Fit Pregnancy (see below). Looking at her lean
511 frame here in the pages of Shape, youd never guess she
faced our cameras a mere four months after that baby was
born. Seriously, how many women would be brave enough
to put on a pair of skinny jeans so soon after welcoming a
second child, much less for all the world to see?
I try not to be too hard
on myself. My husband
reminds me that life is a
marathon, not a sprint.
problem with the occasional indulgence
and still thoroughly relish it! Tose
occasions are sometimes date nights
with Jared, but at home she sticks to sh,
salads, and homemade soup for many of
her meals. I love making vegetable, pea,
and broccoli soups, she says. Teyre
pure, low-calorie, and incredibly tasty.
Its because of these healthy eating
habits that Ivanka didnt have to resort to
dramatic dieting to lose the 20 kilograms
she gained when pregnant with Arabella
or the 15 she put on with Joseph. Besides,
she says, I dont believe in food fads. I
tried a juice cleanse and it was a total
disaster. For the eight hours that I
lasted, I felt like I was on the brink of
starvation. For me, its about making
the right choices.
Movers and shakers
Physical tness runs in the Trump family.
Her parents were both very athletic
Donald almost went pro baseball and
Ivana was an Olympic skierso they
raised their daughter to be active too.
I grew up skiing, says Ivanka, who is
introducing Arabella to the sport this
year. And this summer were taking her
out on the golf course. It will probably
end up with her just picking up the golf
ball and throwing it down the fairway,
but thats cool. In fact, thats perfect!
With three jobs, two kids, and a
husband, Ivanka struggles to nd time
for workouts. When I was in my 20s, I
felt guilty if I didnt exercisenow I feel
guilty if I do, she says. Even if its just an
hour, thats time I could be spending with
my family. So rather than beat myself up,
I nd things that I like to do with them
instead. She and Jared turn working out
into a date by hitting the tennis court or
playing 18 holes of golf together.
When she does nally allow herself
some well-deserved me time, Ivanka
likes to take Spin classes; have a session
with her trainer, Rhonda (turn to page
30 to see her amazing sculpting moves);
or do yoga, which often turns into we
time with Arabella. Shell grab a mat,
lay it down next to mine, and show me her
poses, says the proud mom. You should
see her downward dog; its so sweet.
One of Ivankas favorite time-saving
tricks, though, is something we can all
do. I try to incorporate a little bit here
and there, she says. Ill take the stairs
instead of the elevator, or when Im on a
phone call, Ill do squats or pace the room
while Im talking. To help her keep track,
she relies on a wristband pedometer. Its
actually been very eective, she says. All
my movements can add up to 8 kilometers,
and I feel like Ive gotten enough exercise
that day. Were modern women! We have
to gure out how to make it work, right?
Finding the balance
Of course, there are times when it
simply doesnt. And on those days, Ivanka
says, I try not to be too hard on myself.
My husband always reminds me that life
is a marathon, not a sprint. To help keep
perspective, each night she reects on how
she spent her day, asking herself if she
used her time wisely. I think about my
priorities and ensure theyre in check with
how I want to live my life, she says. I enjoy
my home and my work. Hopefully, over
time, my kids will admire me and be okay
with the choices Ive made. Meanwhile,
shes found a lovely way to fuse the
two: Every Wednesday Arabel la
comes to the oce for a proper lunch
meeting with her mom. Im convinced
that Arabella thinks working means
watching Cinderella on my laptop, says
Ivanka, laughing. Tat seems to be an
executive decision they both can live with.
T
6
MOV E S
How I got
my body
back!
Ivanka Trump relies on
no-gear exercises like
these to keep her
sane and sculpted.
By Jeanine Detz
Photographs by
James Macari
The reason this mom of two is so toned just months after giving birth:
consistency. Ivanka got into fantastic shape before her second pregnancy,
and continued exercising throughout it, says her trainer, Rhonda Malkin.
That made it easier for her to bounce back. Six weeks postpartum, our
cover star eased into her regular fitness routine again, working out with
Malkin twice a week and squeezing in five to 10 minutes of cardio and core
exercises solo on the other days. Her trainer, a former Rockette, developed
her own method, called Fusion Exercise, that incorporates dance, yoga,
Pilates, and massage, and uses only body weight. This plan includes six
of the duos favorite Fusion moves for targeting the tough-to-tone abs,
butt, and thighs. Try it to get (or get back) your own hot-mama body.
Star Workout
1407 - FOB_CoverWorkout.indd 14 6/9/14 5:30 PM
HOW IT WORKS
Three times a week, warm
up with 5 minutes of cardio
(Ivanka jogs on a treadmill).
Then, do 2 sets of 20 reps of
each move in order.
YOULL NEED
Nothing.
The
PLAN
A | B
2. RELEV
Works butt and legs
Stand with heels together
and toes turned out. Extend
arms at shoulder height out
to sides, palms facing the
foor. Rise up onto balls of
feet [A], then bend knees out
to sides [B]. Return to starting
position (keeping heels lifted
the entire time).
A | B
1. DEMI & GRAND PLI
Works butt and legs
Stand with heels together and toes turned out, place
hands on hips. Bend knees [A], then rise up to starting
position. Do 20 reps. Next, step feet wide apart. Extend
arms at shoulder height out to sides. Lift left heel and bend
knees [B]. Rise up to starting position (keep left heel raised)
and repeat. Do 20 reps, then switch sides to complete set.
In addition
to regular
exercise,
Ivanka stays
active by
playing tennis
and golf.
4. BICYCLE Works abs
Lie face-up with knees bent over hips and
toes pointed; place hands behind head.
Extend right leg as you crunch up, rotating
right shoulder toward left knee [shown].
Switch sides, extending left leg as you
draw right knee toward chest and rotate
shoulders to the right, to complete 1 rep.
Sexy-
abs
secret
Te bicycle activates more
bers in the rectus abdominis
(the six-pack muscle)
than any other belly toner,
according to an American
Council on Exercise study.
A | B
3. HAMSTRING-
GLUTES SERIES
Works legs, butt, and core
Stand with hands on hips. Shift
weight to right leg, lean forward
slightly, and extend left leg behind
you, toes pointed and top of foot
on the foor. Keeping hips squared,
raise left leg to hip height behind
you [A], then lower it to starting
position. Do 20 reps. Next, bend
left knee 90 degrees. Raise left thigh
to hip height behind you [B], lower
it to starting position, and repeat.
Do 20 reps. Repeat entire sequence
on opposite side to complete set.
Star Workout
To increase
the challenge
on your butt,
try holding the
raised position
for 10 counts on
your last rep.
Extra
credit
6. SINGLE-LEG BRIDGE
Works butt and legs
Lie face-up with knees bent
and feet fat on the foor. Extend
arms at sides, palms on the foor,
and extend right leg toward the
ceiling. Lift hips so your body
forms a line from left knee to
shoulder [shown]. Hold for
2 counts, then lower to starting
position and repeat. Switch
sides to complete set.
A | B
5. INNER-OUTER
THIGH SERIES
Works butt and legs
Lie on your left side with legs
extended and stacked, toes pointed.
Place left forearm on the foor under
left shoulder and right hand on the
foor in front of you. Tilt right hip
slightly forward. Lift right leg toward
the ceiling [A], lower it to starting
position, and repeat. Do 20 reps.
Next, place right foot on the foor
in front of left knee. Tilt hips back
slightly. Raise left leg [B], then lower
it to starting position and repeat.
Do 20 reps. Repeat entire sequence
on opposite side to complete set.
You In Shape
I found
the perfect
way to
keep my
weight off !
Athletics had never been her
forte, but this mother of two
has discovered a passion for
fitness and running that
she never knew she had.
By Rachael Green
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I was never a huge fan of exercise, but
as a teacher, I used to walk everywhere
and my job kept me on my feet , away
from the snack cupboard. I was never
especially slim, but my figure was
generally good with an ample bust and
smallish waist that hid a multitude of sins.
1407 - YIS_Opener&RACHAEL GREEN.indd 18 6/10/14 10:32 AM
You In Shape
During my first pregnancy I gained
a considerable amount of weight,
from a combination of fatigue,
omnipresent hunger, cravings for
sweet things and massively decreased
mobility due to Symphasis Pubis
Dysfunction (SPD).
All this led to a weight gain of 30
kilograms. I lost the majority of the
excess weight within three months of
my daughters birth but fat seemed to
hang around in all kinds of places (like
the tops of my arms) and my waist never
quite fully reemerged. When I became
pregnant with my son, I was already 5
kilograms overweight. And despite the
move to Kuala Lumpur, a more active
lifestyle (my preferred way of getting
around is on foot) and little SPD, I
still managed to hit the 88 kilogram
mark the day my son was born.
MY TURNING POINT
After his birth, the extra weight would
not budge and for the first time, I faced
the reality that I was fat. I was not curvy
or plump, but fat. I could not buy nice
clothes, I hated having to bare my
arms, and my stomach remained
stubbornly pregnant-looking.
There were a few false starts, mostly
because of my bad attitude. Despite
knowing that I was unhealthy, fat and
unhappy, I still tried to deny it was a
problemone that was completely in
my power to deal with. Instead, I made
excuses and indulged in quick fix and
fad diets, which helped me lose a few
kilograms here and there, but the flab
would eventually return. However, after
looking at pictures of myself taken at a
New Years Eve celebration, I realized
that I needed to do something, and
I would have to do it the right way.
The first thing I did was join a gym. I
started going to classes, Zumba initially
and then BodyPump and also some
other classes here and there. The
realization that exercise could be
something I enjoyed was
a revelation that changed
everything. The routine
of going to classes also
helped me establish
good habits. From there,
I looked into my diet.
I was a poster child
for emotional eating, as I
have great love for comfort
food and sugary treats.
I embarked on a low carb,
high protein diet and
eliminated sugar and
processed foods from
my diet. The difference
was staggering.
Four months later I
weighed 55 kilograms and
have managed to maintain
that weight (give or take a
kilogram here and there) for
nearly two years. I have also
discovered running. I mostly
run 10 kilometers at a time, but last
October, I did my first half marathon
and find running great for both keeping
the weight off and de-stressing.
MY LIFE NOW
I plan to run two half marathons this
year: The Standard Chartered Marathon
here in Kuala Lumpur in October and
the Angkor Wat Half Marathon in
December. Whilst I still like to indulge
now and then, I am mindful of what I eat
and try to keep treats as just that. I have
so much more energy than before, and
more important than the weight loss is
the feeling that I can achieve anything
now that Im fitter and healthier. Having
the energy to run around after my
two children is an added bonus!
BEFORE
68kg
Plan ahead
I try to have a menu for the
week and when I go shopping,
stick to the list as much as possible.
Keep a journal
This was especially important when
I was actively trying to lose weight,
but its something I come back to
now when I feel my eating habits
need to be tweaked. There are
lots of great smartphone apps
but writing it in a notebook will do.
Get into a routine
I find exercising easier when its a
habit, and habits stay long after the
initial motivation or mood has passed.
I treat runs, classes or gym visits
like appointments and keep them.
Hydrate
I drink a lot of water. Not only does
it keep me hydrated in the heat, but
it also makes me feel better, keeps
me full longer and helps flush out
toxins from my body. The first thing
I do if Im feeling sluggish or run
down is to up my water intake.
Secrets to
my success
AFTER
55kg
Weekly exercise
schedule
Body Pump 1-2 times a week
Zumba 1-2 times a week
Running 2-3 times a week
(3-4 times if training for a race)
1407 - YIS_Opener&RACHAEL GREEN.indd 19 6/10/14 3:32 PM
A FRESH START
Doing a high-intensity
activity like running?
Begin by going at an
easy pace for 5 minutes
to give your muscles
time to prep.
Rise
and shineE
Exercise first thing in the day
and youll be less likely to
blow it off. The secret to an
early action plan: Sleep with
the blinds open. In a recent
British study, cyclists felt more
alert and rode significantly
faster when they were
exposed to artificial light for
30 minutes prior to waking.
Soaking up the sun may help
reduce production of the
sleep hormone melatonin,
upping your body temp. That
can enhance flexibility and
increase the amount of oxygen
that gets to muscles, says
Andrew Thompson, Ph.D., the
lead researcher. The effect is
similar to that of a warm-up.
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Get Fit
1407 - GF_Opener.indd 20 5/29/14 4:27 PM
Get Fit {News}
One on one with . . . MIESHA TATE
TOTAL KNOCKOUT
Dont get in Miesha Tates way: After wrestling on the boys team in high
school, she went on to excel as a professional mixed martial artist (MMA),
boasting an impressive 134 record. The 27-year-old now competes in
the Ultimate Fighting Championship (the sports premier league), and
this past fall, she coached a team of MMA athletes on the reality show
The Ultimate Fighter. Want a winning body? Follow these tips from Tate.
Cant find the right item for a
workout? Help create it! Users
on crowd-funding websites like
Kickstarter and Indiegogo are
LEARN A MARTIAL ART You
wont just get sculpted; youll pick
up valuable self-defense skills
as well, says Tate. A lot of the
moves, from jujitsu in particular,
were designed to enable weaker
people to use leverage to protect
themselves against an attacker.
FUEL THE FIRE Tate powers
through her morning strength-
training session and evening
technique drills by downing
a spoonful of coconut oil
twice a day. Its packed with
healthy fats and energizes
me for my workouts, she says.
GET A LEG UP To stop speedy
fighters in their tracks, Tate
relies on balance and lower-
body strength. She boosts both
at once by including the push
kick (see right) in her workouts.
Do these steps in one fluid motion,
as if you were striking an opponent.
PUSH KICK
40%
Amount of
Ultimate Fighting
Championship
fans who are
women
Source: UFC
raising money for innovative
fitness apparel and gear, and
their supporters often get a
discount on the future product.
Recent successful projects
include Smart Helmet (left),
which tracks your heart rate
as you cycle and syncs it to
your phone or watch; Push
Band, a device that uses an
accelerometer and gyroscope
to track your strength; and Mudita
Design, a line of natural-fiber
workout pants that supports yoga
classes in public schools. Follow
@crowdfundnews on Twitter for
info about campaigns that could
elevate your exercise experience.
DESIGNING
WOMEN
Immediately extend
right leg straight
out in front of you
[shown], pushing
right foot forward
from hip. Step right
foot back to starting
position and repeat.
Do 10 reps, then
repeat on opposite
side to complete
set. Do 3 sets.
Stand with feet shoulder-width
apart, right foot slightly behind
left and turned out 45 degrees.
Hold hands in fists under chin.
Shift weight to left foot as you
raise right knee to hip height
in front of you [shown].

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1407 - GF_News_2-1.indd 21 6/8/14 1:16 PM
Strike a
balance
For a flat belly, better posture,
and an overall sleek physique,
a disc is your must-try tool.
By Jeanine Detz
Just
6
Moves
Y
Your stability is challenged many times a
day, whether youre running in the park or
walking down stairs in stilettos; boosting
it can prevent embarrassing wipeouts
and painful injuries. But who has time to
work on this aspect of fitness when there
are more pressing issues (like upper-arm
jiggle) at hand? Thats where this efficient
routine, designed by Dallas-based trainer
Kim Truman, comes in. Each move
recruits large muscle groups like your
glutes, she says. But because youre
doing the exercises on a squishy disc,
your core and smaller stabilizing muscles
also engage to keep you steady. In less
than 15 minutes, youll improve your
posture and balance while firming every
major body part (especially those abs!).
Photographs by Dustin Snipes
Get Fit {Workout of the Month}
1407 - GF_WOTM.indd 22 6/9/14 7:56 PM
2 REVERSE-LUNGE RAISE
Works butt, legs, and core
Stand with feet hip-width apart on the disc,
arms extended at your sides and palms facing
legs. Lunge back with right leg [a]. Rise up,
lifting right knee to hip height in front of you
as you raise arms to shoulder height [b].
Hold for 5 seconds, then slowly return to
starting position and repeat. Do 10 reps;
repeat on opposite side to complete set.
b
a
1 SQUAT
Works legs,
butt, and core
Stand with feet hip-
width apart on the
disc, arms extended at
your sides and palms
facing legs. Slowly
bend knees to squat
[shown], then rise
up to starting position.
Do 20 reps.
HOW IT WORKS
Three times a week, warm up by doing the
squat. Then perform 1 set of each of the
remaining moves in order; repeat the circuit
(exercises 2 through 6) once or twice more.
YOULL NEED
A balance disc, placed on the floor
with the smooth side facing up.
THE PLAN
1407 - GF_WOTM.indd 23 6/9/14 8:33 PM
3 WINDMILL
Works core, outer thighs,
and shoulders
Place left knee on the disc and
extend right leg straight out to side,
inside of right foot on the floor.
Extend arms to shoulder height out
to sides, palms facing the floor [a].
Bend over to the left from your waist,
placing left hand on the floor under
left shoulder as you extend right arm
toward the ceiling and lift right leg out
to side [b]. Slowly return to starting
position and repeat. Do 10 reps;
switch sides to complete set.
b
a
Extra
credit
On your last
rep, pulse your
extended leg up
and down
10 times.
1407 - GF_WOTM.indd 24 6/9/14 8:33 PM
5 TRI-POINT PLANK
Works core, arms, butt, and legs
Get in plank position with hands shoulder-width apart on the disc.
Lift right leg to hip height behind you [shown]; hold for 20 to 60 seconds.
Rest 30 seconds, then repeat, this time raising left leg, to complete set.
4 DONKEY KICK
Works butt and core
Get on all fours with left knee on the disc
and right knee on the floor beside it. Lift right
knee to hip height behind you as you flex
foot, pushing it toward the ceiling [shown].
Lower right leg to starting position; repeat.
Do 15 reps, then switch sides to complete set.
1407 - GF_WOTM.indd 25 6/10/14 12:08 PM
6 V SIT
Works core and legs
Sit on the disc with your
knees bent and feet flat
on the floor. Extend your
arms straight out from
your shoulders, palms
facing each other, and
lean back until you feel
your abs engage [a].
Lift feet until shins are
parallel to the floor [b].
Hold for 5 seconds, then
lower feet to the floor
again. Do 10 reps.
b
a
Get
some
air
Inflate the disc
more to increase
the diiculty of the
workout; deflate
it to make the
moves easier.
1407 - GF_WOTM.indd 26 6/9/14 8:33 PM
Eat Right
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Ill have
what shes
having
While written calorie counts are gaining a foothold on menus, your
choice of a dish may have less to do with number crunching than
with the company you keep. A University of Illinois study found that
people tended to order similarly to their tablematesregardless
of whether or not the menu called out calories. The peer effect
seems to outweigh the impact of calorie counts, says study author
Brenna Ellison, Ph.D. If your friend orders a salad, youre far
more likely to order one too. If youre dining out with pals who
love junk food, set a healthy tone by placing your order first.
1407 - ER_Opener.indd 27 6/5/14 3:30 PM
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Eat Right {News}
Change your oil
A FRESHER PICK
To extend the shelf life
of your olive oil, store it
away from sunlight in a
dark, cool space.
AVOCADO
This green fruit is rich in mono-
unsaturated fat, which can reduce
inflammation throughout the body
and research shows that inflammation
in the uterus may interfere with
embryo implantation. Bonus:
Avocados are high in folate (1 cup has
80 micrograms), a vitamin thats critical
for fetal development.
SPINACH
A cup of this cooked leafy green
serves up 36 percent of your daily
quota of iron; according to research,
falling short of this mineral may
increase your risk of infertility.
Iron also raises the production of
oxygen-delivering red blood cells,
which is key to a healthy pregnancy.
BEANS
Legumes are a top source of protein,
which studies have shown can
promote fertility. And plant protein
may be particularly beneficial: Recent
research has found that replacing 5
percent of your calories from animal
proteins with plant-based sources
lowers your risk of infertility by 50
percent, possibly because the swap
reduces inflammation.
SALMON
Low in mercury, this fish is loaded with
omega-3s. Experts say that the healthy
fat can boost fertility by increasing
blood flow to the uterus. Just plan on
keeping your consumption to between
225 and 340 grams a week (170 grams
for Atlantic salmon).
Thanks to a steady stream of research
showing the health benefts of olive
oil, its popularity is now sky-high:
Global consumption surpassed 3
million tons in 2013. But it turns out
that not all bottles are created equal.
The oil you buy could be rancid, even
if it hasnt reached the sell-by date,
says Dan Flynn, executive director of
the University of California at Davis
Olive Center. His study found that 69
percent of imported and 10 percent
of California-made extra-virgin olive
oils didnt meet USDA standards for
quality, including those for freshness.
And its not just a matter of favorthe
antioxidants in oil also deteriorate over
time. Flynn advises looking for a harvest
date on the label (not all bottles carry
this) and consuming it within 15 months.
And trust your senses as a guide, he
adds. If your oil smells or tastes of-
putting, choose a diferent brand.
What you eat can affect your baby-making odds, says Victoria
Maizes, M.D., author of Be Fruitful. The first step is to scale back on
the sweet stuff: A spike in blood sugar may lead to an increase in
testosterone, which can disrupt ovulation and reduce your chances
of conception. Load your plate with these choices instead:
4 FERTILITY-
BOOSTING FOODS
1407 - ER_News_1.indd 28 6/3/14 3:56 PM
Chicken
Noodle
95 calories
3g fat
744mg sodium
Gazpacho
46 calories
<1g fat
739mg sodium
Cream of
Tomato
170 calories
6g fat
650mg sodium
Split Pea
185 calories
4g fat
722mg sodium
New
England
Clam Chowder
201 calories
10g fat
871mg sodium
*All nutritional
information is based
on a 1-cup portion.
QUICK TIP
Pump up
the nutrition
and favor
by adding
fresh herbs,
spices, and
vegetables. A
tablespoon of
chopped basil
contains just a
single calorie.
QUICK TIP
Swap this out for
a Manhattan
clam chowder,
which relies on
tomatoes rather
than cream, and
youll save nearly
70 calories and
7 grams of fat.
QUICK TIP
Add croutons for a
nice crunchor save
calories (they average
80 per
1
2 cup) by
keeping it green.
NUTRITIONAL GUIDELINES: DEBORAH BEAUVAIS, R.D.N., A ROCHESTER, NYBASED DIETITIAN AND SPOKESPERSON FOR THE ACADEMYOF NUTRITION AND DIETETICS
Te skinny on...
Soup
Your favorite bowl is doing your
body good: Research shows that
people consume fewer calories
on days when they sip soup for
a meal. Not all are created equal,
though. To keep calories, fat,
and salt in check, choose a broth-
or tomato-based variety with
750 milligrams of sodium or
less per serving. Heres how
five classic cups measure up.*
By Mallory Creveling
Eat Right {Slim Pickings}
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1407 - ER_Slim Pickings.indd 29 6/8/14 1:34 PM
MALTY
GOODNESS
Boost your health with a glass of malt!
By Alison Chang and Adelina Tan
Eat Right
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Have you ever wondered what malt
is? We Malaysians have always had
a love aair with malt, although we
dont always associate long-cherished
beverages with this unassuming grain.
Few are aware that malt is
germinated grain, with barley often
the grain of choice. Trough a process
called malting, germinated barley
grains are soaked in water and dried
under hot air to turn into malt,
after which theyre used to make
beverages such as beer, whisky and
non-alcoholic and thus more family-
friendly drinks such as malt powder
and energy soft drinks like Malta.
Marvelous Malt
If you count yourself a fan, youll be
thrilled to know that malt extract is
traditionally used to treat cold and
snies, hence the reason its often
found in health and energy drinks.
Malt extract is a rich source of
vitamins B1, B3 and B6, Sian Porter,
a dietician and spokeswoman for
the British Dietetic Association, says
it may also contain some protein,
calories, minerals and simple, easily
digested sugars.
While this could make malt seem
like a diet disaster, with simple sugars
leading to surges in blood glucose,
drinking a glass of malt energy drink
is a good way to re up your engines.
Just be sure to pace yourself, and cut
down on starchy food high in glucose
(bread, rice and potatoes come to
mind) and sugary treats.
TRY DOING THIS!
Pair malt drinks with foods high in protein,
such as eggs and meat, which take longer
to digest. It may help stop your blood
sugar levels from surging.
1407 - Malta1.indd 30 6/10/14 10:28 AM
ADAPTED FROM FRENCHIE: NEW BISTRO COOKING
BY GREG MARCHAND ($23 OR RM74; AMAZON.COM)
Grilled Lamb
with Fava Beans,
Sweet Peas, and
Mint Chutney
Serves: 4
Prep time: 15 minutes
(plus 4 hours marinating)
Cook time: 30 minutes
1 rosemary sprig
2 garlic cloves, crushed
freshly grated zest of 1 lemon
1 teaspoon freshly ground black
pepper, plus more to taste
16 tiny new potatoes
Mint condition
Celebrated Parisian chef Greg Marchand puts an intriguing twist on a
classic lamb dish in this recipe from his new cookbook, Frenchie.
4 tablespoons olive oil, plus
more for drizzling
4 pieces boneless lamb loin
(about 28 grams each)
Salt
1 cup (about 680 grams) fava
beans in the pod, shelled
1
2 teaspoon cumin seeds
1
3 cup cubed unripe green
mango, diced into about
1-cm cubes
1 bunch mint, leaves removed
from stems
1
2 bunch cilantro, leaves
removed from stems
1 tablespoon unsalted butter
1 cup (about 560 grams) sweet
peas in the pod, shelled
pinch chili powder
feur de sel (available at
specialty stores), to taste
1. Combine the rosemary, garlic,
lemon zest, pepper, and 2
tablespoons oil in a baking dish.
Add the lamb, turning to coat and
rubbing in the marinade. Cover
and marinate for at least 4 hours
in the refrigerator. Meanwhile, put
the potatoes in a large pot of cold
salted water, bring to a boil, and
cook for 15 minutes, or until tender.
Drain the potatoes, transfer to a
bowl, and add a small drizzle of oil.
Set aside.
2. Bring a medium pot of salted water
to a boil. Blanch the fava beans in the
boiling water for 30 seconds, then
drain and immediately transfer to a
bowl of ice water to cool. Drain again
and peel of the outer skin. Refrigerate.
3. To make the chutney: In a dry
skillet over low heat, toast the cumin
seeds until fragrant, about 3 minutes;
be careful not to burn them. Blend the
cumin, mango, mint, and cilantro in
a blender until fnely chopped, while
adding in the remaining 2 tablespoons
oil. Season with salt and refrigerate.
4. Remove the lamb from the
refrigerator about 1 hour before
cooking. Fire up an outdoor grill, or
heat a grill pan on high. Season the
lamb with salt and pepper and grill
it for about 5 minutes on each side,
depending on the thickness: When
blood starts to bead up on the
surface, the lamb will be cooked
to medium-rare. Transfer to a
plate and let rest for 10 minutes.
5. Meanwhile, melt the butter in a
large skillet over low heat. Add the
peas and cook for 1 minute, then
add the reserved potatoes and
favas, stirring and tossing the
vegetables until the potatoes are
warmed through. Remove from
the heat and combine vegetables
with 1 tablespoon of the chutney.
Add a pinch of chilli powder (if
using) and season with salt to taste.
6. Slice the lamb crosswise against
the grain into 2.5-cm-thick pieces.
Divide the vegetables among four
plates and add a spoonful of mint
chutney to each plate. Arrange
the meat alongside and season
it with feur de sel and pepper.

Nutrition
Score
per serving
465 calories
21g fat (10g saturated)
41g carbs
30g protein
14g fber
75mg sodium
Eat Right {Recipe of the Month}
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1407 - ER_ROTM-1.indd 32 6/10/14 10:08 AM
Eat Right {Sweet Tooth}
Shrikhand with
Strawberries and
Balsamic Caramel
Serves: 6
(plus 8 to 12 hours for straining)
950ml plain 2% Greek yogurt

1
4 cup crme frache

1
2 cup plus 2 tablespoons light corn syrup

1
8 teaspoon lemon zest

1
2 teaspoon coarsely ground cardamom
Salt

1
4 cup sugar
2 tablespoons water

1
4 cup balsamic vinegar

1
2 teaspoon vanilla extract
225 grams strawberries, hulled
and thinly sliced (about 1
1
2 cups)
Toasted almond slices, for garnish
1. For the shrikhand: Line a medium bowl
with a large square of cheesecloth, leaving
a 5-cm overhang on all sides. Add the
yogurt to the lined bowl and tie up the
ends of the cheesecloth to form a knot,
squeezing the yogurt a bit. Tie the top of
the cheesecloth to a wooden spoon and
place the spoon across the top of a medium
stockpot, making sure the yogurt bundle
clears the bottom of the pot so the liquid
can drip out. Refrigerate overnight.
2. Transfer the hung yogurt to a large
bowl or to the bowl of a stand mixer.
Add the crme frache and whip until
blended and a bit flufy. Add the corn
syrup, lemon zest, cardamom, and a
pinch of salt; continue whipping until
ingredients are evenly distributed. Place
the bowl in the refrigerator until chilled.
3. For the balsamic caramel: In a small
saucepan, heat the sugar and water over
medium-high until the sugar dissolves,
thickens, and starts to caramelize,
watching to make sure it doesnt burn.
Gently stir with a heatproof spatula
until the color becomes a deep amber.
Add a pinch of salt, balsamic vinegar,
and vanilla, using caution because
the caramel is extremely hot and can
splatter. Allow the mixture to gently
thicken over the heat for another 1 to
2 minutes, until the caramel coats the
back of a spoon; remove from heat,
and let cool completely.
4. Divide the chilled shrikhand into
six bowls. Top with sliced strawberries,
drizzle with balsamic caramel, and
sprinkle a few toasted almond slices on top.
*
Nutrition
Score
per serving
259 calories
7g fat (4g saturated)
47g carbs
13g protein
1g fber
177mg sodium
FROM EXOTIC TABLE: FLAVORS,
INSPIRATION, AND RECIPES FROM
AROUND THE WORLDTO YOUR
KITCHEN ($35 OR ABOUT RM115;
AMAZON.COM)
Cardamom and balsamic vinegar elevate Greek
yogurt and strawberries to special-occasion
status in this creamy, caramel-topped dessert
from Aliya LeeKongs book, Exotic Table.
Berry nice
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06 - ER_SweetTooth.indd 33 6/6/14 12:10 PM
Eat Right {Hari Raya Special}
YOUR FAV FESTIVE
TREATSWEIGHED IN
No Hari Raya would be complete without a table
piled with sweet treats and festive goodies.
Heres how to navigate them! By Alison Chang
C
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k
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s

b
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t
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i

b
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E
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l
i
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e

G
o
h
W
hen Hari Raya rolls around, it can only mean three
things: Family gatherings, the ubiquitous green
packets, and the abundance of sweet festive treats.
As much as we enjoy eating these Raya treats, we need to watch
the amount of sugar and calories consumed. For nutritional
insights, we asked Rozanna M. Rosly, Council Member of the
Malaysian Dieticians Association to do the math and weigh
in on Hari Raya favorites, plus the best ways to burn them of!
1. HONEY FLAKES
The Honey Cornflakes Cookie, also
known as honey joy cookie, is a
definite Hari Raya must-have! Its
sweet and sticky yet crunchy texture is
tantalizing to the tastebuds, making it
a great treat to snack on while visiting
your friends and family. Calorie
count: 1 piece (25g) = 93 calories
Burn it of: Walk the stair-step
machine for 15 minutes.
2. ALMOND DELIGHT
Almond London Cookies are an all-
time Malaysian favorite cookie that
is often found in cookie jars during
festive celebrations. A bite of this
chocolate-flavored biscuit combined
with toasted almonds and you
will find yourself asking for more!
Calorie count: 1 piece (20g) =
110 calories Burn it of: Tai Chi
for 30 minutes.
3. SNOWY CRUNCH
Kuih Bangkit or tapioca biscuits,
are sweet biscuits that melt into a
powdery mess in your mouth. Made
from roasted tapioca blended with
coconut milk, this particular cookie
is most sought after especially
during the festive seasons!
40 calories Burn it of: Mop
or vacuum the floor for 15 minutes.
4. AN ARTISTIC
INDULGENCE
The name of this cookie is a mystery
to many, because no one knows its
exact origin. Mama Carrie Cookies
are made with a shortbread-style
base, topped with royal icing
and decorated artistically with
chocolate swirls. Just one piece
and you are bound to be smitten!
100 calories Burn it of: Ride
a stationary bicycle for 15 minutes.
5. POP THAT TART
No festive celebration is complete
without buttery, flaky and gorgeous
Pineapple Tarts. These delicious
and beautiful tarts pack an intense
pineapple flavor and buttery aroma
that will make you want a second
helping. Satisfaction guaranteed.
64 calories Burn it of: Brisk
walk in a park for 15 minutes.
1
8
9
10
1407 - ER_Extra-Raya Cookies.indd 34 6/10/14 10:14 AM
6. AUTHENTIC BITES
Kuih Bahulu is a traditional
Malaysian favorite and is often
baked during festive seasons.
These sweet little treats come in
many diferent shapes and sizes.
Greeting your guests with a few
kuih bahulu and a cup of cofee is
a surefire way to please their hearts
this Hari Raya! Calorie count:
1 piece (15g) = 60 calories Burn
it of: Rake the lawn for 15 minutes.
7. GO NUTS
Rempeyek Kacang Teri (peanut
and anchovy crackers) is a much
sought-after snack that can be
a good substitute for potato and
taco chips. As its made with flour,
peanuts, anchovies and kaffir lime
leaves fried to perfection, munching
on this crunchy calorifc odyssey
(in moderation) is definitely worth
your while. Calorie count: 1 piece
(20g) = 70 calories Burn it of:
Play badminton for 15 minutes.
8. SWEET LAYERS
Irresistibly moist and buttery with
just the right degree of sweetness,
the Sarawak Layer Cake is
traditionally served in Sarawak on
special occasions like Hari Raya,
birthdays and weddings. Enjoy
these amazing cakes over cups of tea
and conversation with your friends
and familyafter all, they are hailed
as Sarawaks best! Calorie count:
1 piece (40g) = 160 calories Burn it
of: Go club dancing for 30 minutes.
9. BUTTER ADDICT
Light, crumbly and pleasing to
the palate, Kuih Semperit (Dahlia
Cookies) is a traditional favorite.
It has a delicate texture with a tinge
of crunchiness. Pop one of these
decadent treats into your mouth
and you will forever crave kuih
semperit. Calorie count: 1 piece
Move and tidy the living hall for
15 minutes.
10. CHOCOLATE KICKS
Sweetly tempting, Oatmeal
Chocolate Cookies are a classic that
is doubly satisfying for any special
occasion. Rolled in whole oats and
chocolate chips, your guests will be
pleasantly pampered with each
delectable bite from this perfect
oats-and-chocolate-biscuit combo.
120 calories Burn it of: Swim
for 15 minutes.
2
3
5
4
6
7
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E
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L
e
e
Eat Right {Hari Raya Special}
YOUR FAV FESTIVE
TREATSWEIGHED IN
No Hari Raya would be complete without a table
piled with sweet treats and festive goodies.
Heres how to navigate them! By Alison Chang
C
o
o
k
i
e
s

b
a
k
e
d

e
x
c
e
p
t

k
u
i
h

b
a
n
g
k
i
t
,

S
a
r
a
w
a
k

l
a
y
e
r
e
d

c
a
k
e
,

k
u
i
h

b
a
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u
l
u

&

r
e
m
p
e
y
e
k

k
a
c
a
n
g

t
e
r
i

b
y

E
d
e
l
i
n
e

G
o
h
W
hen Hari Raya rolls around, it can only mean three
things: Family gatherings, the ubiquitous green
packets, and the abundance of sweet festive treats.
As much as we enjoy eating these Raya treats, we need to watch
the amount of sugar and calories consumed. For nutritional
insights, we asked Rozanna M. Rosly, Council Member of the
Malaysian Dieticians Association to do the math and weigh
in on Hari Raya favorites, plus the best ways to burn them of!
1. HONEY FLAKES
The Honey Cornflakes Cookie, also
known as honey joy cookie, is a
definite Hari Raya must-have! Its
sweet and sticky yet crunchy texture is
tantalizing to the tastebuds, making it
a great treat to snack on while visiting
your friends and family. Calorie
count: 1 piece (25g) = 93 calories
Burn it of: Walk the stair-step
machine for 15 minutes.
2. ALMOND DELIGHT
Almond London Cookies are an all-
time Malaysian favorite cookie that
is often found in cookie jars during
festive celebrations. A bite of this
chocolate-flavored biscuit combined
with toasted almonds and you
will find yourself asking for more!
110 calories Burn it of: Tai Chi
for 30 minutes.
3. SNOWY CRUNCH
Kuih Bangkit or tapioca biscuits,
are sweet biscuits that melt into a
powdery mess in your mouth. Made
from roasted tapioca blended with
coconut milk, this particular cookie
is most sought after especially
during the festive seasons!
40 calories Burn it of: Mop
or vacuum the floor for 15 minutes.
4. AN ARTISTIC
INDULGENCE
The name of this cookie is a mystery
to many, because no one knows its
exact origin. Mama Carrie Cookies
are made with a shortbread-style
base, topped with royal icing
and decorated artistically with
chocolate swirls. Just one piece
and you are bound to be smitten!
100 calories Burn it of: Ride
a stationary bicycle for 15 minutes.
5. POP THAT TART
No festive celebration is complete
without buttery, flaky and gorgeous
Pineapple Tarts. These delicious
and beautiful tarts pack an intense
pineapple flavor and buttery aroma
that will make you want a second
helping. Satisfaction guaranteed.
64 calories Burn it of: Brisk
walk in a park for 15 minutes.
1
8
9
10
6. AUTHENTIC BITES
Kuih Bahulu is a traditional
Malaysian favorite and is often
baked during festive seasons.
These sweet little treats come in
many diferent shapes and sizes.
Greeting your guests with a few
kuih bahulu and a cup of cofee is
a surefire way to please their hearts
this Hari Raya! Calorie count:
1 piece (15g) = 60 calories Burn
it of: Rake the lawn for 15 minutes.
7. GO NUTS
Rempeyek Kacang Teri (peanut
and anchovy crackers) is a much
sought-after snack that can be
a good substitute for potato and
taco chips. As its made with flour,
peanuts, anchovies and kaffir lime
leaves fried to perfection, munching
on this crunchy calorifc odyssey
(in moderation) is definitely worth
your while. Calorie count: 1 piece
Play badminton for 15 minutes.
8. SWEET LAYERS
Irresistibly moist and buttery with
just the right degree of sweetness,
the Sarawak Layer Cake is
traditionally served in Sarawak on
special occasions like Hari Raya,
birthdays and weddings. Enjoy
these amazing cakes over cups of tea
and conversation with your friends
and familyafter all, they are hailed
as Sarawaks best! Calorie count:
1 piece (40g) = 160 calories Burn it
of: Go club dancing for 30 minutes.
9. BUTTER ADDICT
Light, crumbly and pleasing to
the palate, Kuih Semperit (Dahlia
Cookies) is a traditional favorite.
It has a delicate texture with a tinge
of crunchiness. Pop one of these
decadent treats into your mouth
and you will forever crave kuih
semperit. Calorie count: 1 piece
Move and tidy the living hall for
15 minutes.
10. CHOCOLATE KICKS
Sweetly tempting, Oatmeal
Chocolate Cookies are a classic that
is doubly satisfying for any special
occasion. Rolled in whole oats and
chocolate chips, your guests will be
pleasantly pampered with each
delectable bite from this perfect
oats-and-chocolate-biscuit combo.
120 calories Burn it of: Swim
for 15 minutes.
2
3
5
4
6
7
P
h
o
t
o
g
r
a
p
h

b
y

E
d
m
u
n
d

L
e
e
Get
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1407 - shape-Digital Ad-July.indd 34 6/4/14 10:47 AM
Make
it work
Groundbreaking new research offers a surprising
strategy for strengthening your relationship:
Treat it like a job. By Amanda MacMillan
More . . .
SECOND SHIFT
Steal the skills you
honed in the ofce
and apply them to
your relationship for
a happier-than-ever
home life.
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Live Healthy
1407 - LH_Opener+2.indd 37 6/9/14 5:06 PM
D
The issue
Fear of commitment
Experiencing anxiety is normal before
making a big leap, like becoming
exclusive or starting a family, says Wendy
Walsh, Ph.D., author of The 30-Day Love
Detox. But if youre having major doubts,
dont assume that once youve gone
through with it things will be different.
MAKE IT WORK: TRY A TRIAL RUN.
When manufacturers develop a new
product, they test it in as many situations
as possible to ensure its efficacy. A beta
test can also determine whether your
love-life concerns are valid. If youre
waffling over the staying power of a
fledgling relationship, for example, ask
your guy to spend a weekend away with
you, suggests David Hauser, Ph.D., a
psychologist at the Family Institute at
Northwestern University. Interacting with
your partner in a different environment
can reveal a side of him you hadnt been
privy to before. Thinking about having
children? Babysit a pals little one to
learn whether your guy is kid-friendly.
If you cant shake a nagging doubt,
though, trust your gut. In a Florida State
University study, newlyweds who said
they were happy in their relationship
but subconsciously associated their
spouses with negative words were more
likely than others to have unhappy
marriages four years latersuggesting
they knew trouble was lurking all along.
The issue
Poor communication
Your guy cant shut up about last nights
game, but when talk swings around to his
five-year plan, he suddenly goes mute.
Many people have trouble talking about
real-life issues for fear of upsetting their
partner or due to trust issues, says Walsh.
Live Healthy {Relationships}
MIRROR, MIRROR
If seeing your
partners face bums
you out, trust
your instincts and
move on.
Cant decide if
hes the One?
Asking him to do
something new
can help you make
up your mind.
Dont bring your work home with you. Its advice weve heard
millions of times before. But it turns out that there can be a real
upside to staying on the jobor at least being on your best
professional behaviorwhen youre off the clock. In fact, a recent
University of Illinois study suggests that in order for a romantic
partnership to succeed, developing a relationship work ethic
that rivals a couples professional one is essential. At the office,
we make an effort to arrive on time, pull our own weight, listen
attentively, and dress to impress, explains lead author Jill
Bowers, Ph.D., a researcher in the Department of Human and
Community Development. But because were not rewarded with
promotions or paychecks at home (and are often distracted by
kids, family, social obligations, and our actual careers), it can
be difficult to devote as much time and attention to our spouses
or significant others. As a result, she says, our bonds can suffer.
Bowers believes that people in any stage of a relationship,
whether its their fifth date or their fifth anniversary, can benefit
from employing the types of best-foot-forward strategies that
are too often reserved for the workplace. Here are five common
issues that trip up couples on the road to long-term happiness,
plus expert-approved advice on how to use the skills youve
spent your career fine-tuning to form a more blissful union.
1407 - LH_Opener+2.indd 38 6/9/14 6:56 PM
140606_WIo_Press_Ad.pdf 1 6/6/14 6:40 PM
Live Healthy
{Relationships}
But, she warns, The effects of baggage
will only get worse as you hit rough
patches later on, so its important
to get problems out in the open.
MAKE IT WORK: TOUCH BASE.
At the office, you rely on regular reviews
for feedback about your performance.
At home, a similar routine allows you
and your partner to stay in sync with
each others needs and expectations.
To jump-start these conversations,
get some help from Hollywood. A
University of Rochester study discovered
that newlyweds who watched and
discussed films chosen to reflect the
ups and downs of a typical relationship
were 50 percent less likely to get
divorced over the next three years than
couples who didnt. The idea of having
a serious, sit-down conversation or trying
therapy can be scary or stigmatizing,
explains lead author Ronald Rogge,
Ph.D. Movies, on the other hand,
give couples an easy way into tough
discussions. Witnessing Paul Rudd and
Leslie Mann grapple with the stresses
of mounting debt and insecurities over
aging in This Is 40, for example, could
open the door to a deeper discussion
about how you and your mate
would handle the same situations.
The issue
Frequent fghts
If your relationship is on the explosive
side, you may be worried that all the
bickering is harming your health and
happinesseven if the make-up sex
is great. Rest assured, its not, as long
as youre satisfied overall. Baylor
University research finds that contented
pairs are able to come to agreeable
solutions and return to their happy
status quo no matter how fiery their
fight. Conversely, unsatisfied couples
cant spring back from squabbles, even
when they try to handle conflict politely.
MAKE IT WORK: FOLLOW
THE RULES.
To have the most productive, least
hurtful disagreements, set some
HR-inspired ground rules during a
moment of peace, and agree to stick
to them the next time tempers flare.
First, dont fight when youre tired. I
hate the advice, Never go to sleep mad,
because no one wants to hash it out
when theyre grumpy and exhausted,
says Walsh. Instead, make a pact to
revisit the issue at the breakfast table.
During mediations, HR managers
also rely on frequent breaks to keep
tempers in check. If your guy is about to
punch a wall, he should be able to leave
for 15 minutes to cool down without you
feeling abandoned, says Walsh. Other
signs its time to press pause: You start
to use sweeping generalizations
(Youre always late) or shut down
and invoke the silent treatment.
The issue
A transformation
When a major change affects one of
you more than the other (like a career
switch or the death of a loved one),
it can cause cracks in your unified front.
In a North Carolina State University
study, people who shed significant
pounds often reported subsequent
relationship problems. In some cases,
dieters became frustrated with their
partners for not also getting in shape;
in others, the significant others
felt left out or threatened by their
partners new routines and views.
MAKE IT WORK: PRACTICE
TEAM-BUILDING.
At the office, we do things to show that
we intend to be around for months or
years to come, says Bowers. We need
to make the same efforts at home.
Some advice: Discuss long-term plans
(like a trip you want to
take next year), never
threaten each other with
a breakup during a fight,
and keep your partner
involved by introducing
him to new friends or
co-workers, asking for
his advice, or including
him in important
decisions.
Aiming to discuss
impending change
ahead of time is another
good strategy, says
Walsh. If you want a
new job, be up-front
about your expectations
before starting to search:
Do you want your partner
to proofread your
rsum or help you prep for interviews?
The advance notice allows him to
mentally adjust and get on board.
The issue
Complacency
Over time, its normal for passion to
fizzle, sex to occur less frequently, and
adventure to be replaced with comfort
and convenience. But that doesnt
mean adults cant still get excited about
each other, says Hauser. They just
may need to work a little harder to get
that sense of spontaneity and feeling
of infatuation back in their lives.
MAKE IT WORK: GET BACK UP.
Just as brainstorming with your
colleagues helps you see a work project
in a whole new light, spending time
with other couples allows you to view
your partner through a fresh lens. In
fact, a Wayne State study suggests that
double dates are even more effective
at rekindling romance than a candlelit
dinner for two. Turns out, listening to
another couple laugh at your boyfriends
jokes or gush about how cute you are
together helps validate your romantic
emotions, making you feel closer and
renewing your feelings of passionate
love, the researchers explain. Invite
along a couple that you both feel
comfortable with and are happy to
be around, says Hauserand save
some time for just the two of you
once youve bid them good night.
BUDDY SYSTEM
Oferingand
asking fora hand
can solidify your
bond and help
you weather any
change.
1407 - LH_Opener+2.indd 40 6/9/14 5:07 PM
R 1 _ K WC _ J u l _ S h a p e A S O. p d f P a g e 1 4 / 0 6 / 1 4 , 9 : 4 4 A M
Wipe out
Disposable, premoistened
cloths are superconvenient
for removing makeup or
pinch-hitting for toilet
paper. But now it seems
theyre likely to cause a
painful allergic skin reaction.
The offending ingredient
is a preservative called
methylisothiazolinone
(MI), which is being used
in a growing number of
personal care products as a
replacement for parabens,
which have been called out
as potential carcinogens.
The most commonly
affected areas for the
poison ivylike rash are the
face, hands, buttocks, and
genitals, reports Matthew
Zirwas, M.D., director of the
Contact Dermatitis Center
at Ohio State University
Wexner Medical Center.
Even wipes youve relied
on for years without issue
arent necessarily
safe. It usually
takes dozens or
even hundreds
of uses before the
immune system begins
to become allergic to
MI, says Zirwas. Toss
the wipes immediately
if your skin appears red,
scaly, and extremely itchy.
Decisions,
decisions
Three research-backed ways to
make smarter choices in a snap.
TAKE A
BREATHER
A few inhales and
exhales may help
you stick to your
savings plan.
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Live Healthy {News}
WHEN MAKING A
MONETARY DECISION
Focus on your breathing.
Financial matters are
especially difficult to resolve,
due to subconscious
decision-making biases
that encourage spendy
behavior. For example, you
tend to overestimate how
much youll regret putting
potential purchases back
on the shelf, which prompts
you to splurge. But a recent
University of Pennsylvania
study finds that spending
just a few minutes tuning
in to your breathing before
heading to the checkout
line may allow you to
tune out these self-
sabotaging tendencies.
WHEN FACED WITH AN
EMOTIONAL CHOICE
Lower the lights. Bright rooms
subconsciously make you
feel warm, and higher temps
are known to dial up the
intensity of your gut reactions,
according to a study
published in the Journal of
Consumer Psychology. So
when deciding whether to
end a relationship or forgive
a friend after a big argument,
hitting the dimmer switch
may help prevent a heat-
of-the-moment judgment
youll later regret.
WHEN WEIGHING A
WELLNESS MOVE
Visit the gym. In a recent
study, people who were
faced with a choice involving
a risk to their well-being
(like whether to get tested
for a genetic illness) were
more likely to play it safe
and get the test if they
worked out before their
checkup, according a report
in the Journal of Consumer
Research. Participating
in activities that require self
control, such as exercising
or counting calories, makes
you more aware ofand
sensitive topotential
dangers to your welfare,
explains study author
Monika Lisjak, Ph.D. Your
self-protective impulse kicks
in, which helps you behave
in more healthful ways.
SPOT A
RASH?
See a
dermatologist
if symptoms
persist for two
or more days.
1407 - LH_News.indd 42 6/6/14 1:57 PM
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Give your barbecue
a checkup
Knowing the grill drill will keep your cookout safer and
healthierwithout skimping on flavor. By Mallory Creveling
Make a clean start
Dont want bacteria in your burger? Deep
clean your grill before use, then again
after every third use, by washing the drip
pan and interior with hot soapy water,
suggests Cheryl Luptowski, home safety
expert at NSF International, a public
health and environmental organization.
Grates on which food is placed should
be washed with soap and a wire brush
after each cookout. Before subsequent
barbecues, pre-heat the grill for five
minutes to burn off remaining suds;
brush with cooking oil to ease cleaning.
Keep flames contained
Set up your grill on stable ground in a
well-ventilated area at least 2.5 meters
from your house and shrubbery, advises
Jim Judge, member of the American Red
Cross Scientific Advisory Council. Prior
to lighting it for the first time (and then
periodically troubleshoot fire hazards:
Inspect gas cookers fuel hoses for
cracks or other signs of wear, and check
the basins of charcoal models for rust,
which hot coals can burn through.)
When youre ready to get cooking,
keep the lids of gas-powered devices
open to prevent propane-triggered
explosions, and cover the charcoal
briquettes with just enough lighter
fluid to dampen each one. Judge also
recommends keeping a spray bottle
of water handy to spritz stray sparks or
small flare-ups, and a fire extinguisher,
garden hose, or box of baking powder
in sight to douse larger flames.
Sidestep sickness
A surprising source of cross-
contamination: Marinades and
dry rubs. To stay safe, pour both
into small bowls before using,
dont double-dip your basting brush,
and toss any leftovers after prepping
your meat. Separate tools (including
tongs, cutting boards, and spatulas)
for raw meats and cooked foods are
also essential; use different colors
or mark with red nail polish to keep
them straight. As an added precaution,
Luptowski suggests transferring
thawed meat directly from your
fridge to a pre-heated grill; even
a few minutes on your counter
or outside can warm meat enough
to allow pathogens to multiply.
Most importantly, use a food
thermometer. Without one, its
impossible to tell when meat has
gotten hot enough to kill harmful
bacteria like E. coli and salmonella.
For accuracy, stick the thermometer
horizontally into the thickest part of
the meat. Done whole and ground
poultry will register 74C; other ground
meats are ready at 71C. For fish and
whole pork, beef, and veal, aim for 63C.
Cut back on carcinogens
Exposing meat to high heat and
smoke triggers the formation of
cancer-causing chemicals like
heterocyclic amines (HCAs) and
polycyclic aromatic hydrocarbons
(PAHs), says Sally Scroggs, R.D.,
clinical program manager at M.D.
Andersons Cancer Prevention Center.
PAHs form when fat hits the heat
source and create a smoke column,
so opting for leaner options like
chicken, turkey, and fish limits
production; to avoid them altogether,
grill veggies and fruits instead.
Using the lowest heat level
possible will help prevent HCAs. If
your grill doesnt have an adjustable
temperature setting, pre-cook meats,
then barbecue them for just a few
minutes to finish. Craving a smoky,
charred steak? Soak it in a vinegar-
or lemon juiceherb marinade for
at least 30 minutes before cooking.
Journal of Food Science research
finds that doing so can reduce HCA
formation by as much as 88 percent.
GRILL FOOD
SLOWLY
OVER
LOW HEAT
TASTE TEST: Tired of lighter fluidflavored food? Try a charcoal chimney.
Live Healthy
{Every Day}
1407 - LH_EveryDay.indd 43 6/6/14 1:39 PM
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Look Great
Braid
to order
Braids are back, big-time.
These four takes on the
trend are chic, contemporary
and sweat sesh-ready!
By Melanie Rud Chadwick
and Adelina Tan
The Fishtail
Its surprisingly easy to do this edgy style, says
hairstylist Rodney Groves. Rock your dance
ftness classes by gathering hair into a low side
ponytail and splitting it into two sections. Take a
1-cm strand from the outside of the left section,
and cross it over to join the right. Do the same
on the other side, then repeat the process all
the way down. Dont worry if some bits fall out;
the goal is imperfection. Secure with an elastic,
then tug on either side of the braid: This makes
it look roughed up and efortless, adds Groves.
Finish by creating volume at the crown by back-
combing a small section of hair. Lock in the
height with a light hairspray like Krastase K
Lacque Couture (RM55).
1407 - LG_Opener-Hair.indd 44 6/9/14 3:42 PM
Braids work best on
straight or wavy hair.
If youre naturally
curly, straighten your
locks before styling.
Pro
tip
The French-Braided Topknot
A quick caveat: This modern updo is best reserved for DIY masters. Its tricky because you
have to braid your hair upside down, so consider having a friend help you, Groves advises.
If youre game to go it alone, sit down and fip your head over. Working from the nape of your
neck, create a French braid, moving upward. Once you reach the crown of your head, grab the
hair that isnt braided and twist it around itself into a topknot, then pin it in place. Dont worry
if the knot isnt perfect; the braid is what people will be looking at. The fnal touch? A spritz
of a shine enhancer like Erayba N14 Nutriactive Gloss Lotion (RM67.50, kcareshop.com).
The
Headband
Skip accessories and use your strands
to add pizzazz. First, apply a texturizer
(Ouidad Wave Create Texture Tafy,
RM84, Sephora) to keep hair tousled.
If you go too smooth or sleek, this style
can look young, says Groves. Create
a side part where you want the braid
to start. Take a 5-cm section starting at
the hairlinethis will be the braid. Pull
the rest of your locks into a ponytail to
keep them out of the way. Then, create
a French braid, moving sideways: Grasp
a small section at the top and divide
into three pieces. Take a thin portion
of hair thats outside the section youre
holding, and add it to the right piece,
then cross it over the middle. Repeat
on the left. Continue, until the braid
goes around the side of your face,
then pin behind your ear.
The
Milkmaid
This is by far the easiest braid
to re-create, says Groves. It
works best when hair has some
grip and texture la after a
morning run (making it perfect
for active lifestyles). If youre
working with clean locks, prep
with a volumizer. Try Matrix
Biolage Volume Bloom Full Lift
Volumizer Spray (RM60). Create
a center part, separate hair into
low pigtails, and do a basic braid
on each. Then wrap them up and
pin to your liking: one in front of
the other, on top of one another,
or whatever looks best. Rub with
your fngertips to fuf up the
texture, so the style comes across
as soft and ethereal, rather than
perfectly polished Swiss Miss.
Look Great
Look Great
1407 - LG_Opener-Hair.indd 45 6/9/14 4:11 PM
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Look Great {Sun Awards}
SUN TIME=
FUN TIME!
UV PROTECTION HAS NEVER BEEN EASIER! SHAPES
SUNNY DAY WINNERS WILL KEEP YOUR SKIN AND HAIR
LOOKING FAB ALL 365 DAYS A YEAR. BY ADELINA TAN
1407 - LG_Sun Awards.indd 46 6/9/14 4:27 PM
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SUN
SHIELDS
2014
WINNER
SUN AWARDS
1 2 3 4 5 6
More . . .
1. BEST FOR
ACTIVE LIFESTYLES
Constantly on-the-go? Sweat and
waters no match for Face Shop
Natural Sun Eco Power Long-
lasting Sun Cream SPF 45 PA+++
(RM99.90; thefaceshop.net.my).
Bonus: Its lightly tinted to even
out your skin tone.
2. BEST FOR SENSITIVE SKIN
If youre prone to breakouts,
Dr. G Mild UV Cutting Sun Cream
SPF50+ PA+++ (RM95; SaSa)
isnt greasy and contains no talc,
preservatives, artificial colors,
benzophenone or animal oils.
3. BEST FEATHERWEIGHT
Spritz Sunplay Skin Aqua UV
Silky Smooth Mist SPF 50 PA+++
(RM39.90; pharmacies) all over
hair and scalp too. This lightweight
mist controls sweat and dries
quickly to a smooth, matte finish.
4. BEST FOR SUNBATHING
Score a golden tan sans sun
damage. Sisley Sunlea G.E.
Age Minimising Global Sun Care
SFP 15 (RM840; Sisley) protects
your skin against wrinkles, brown
spots, dehydration and sagging.
5. BEST FOR HAIR
Water-resistant Aveda Sun Care
Protective Hair Veil (RM150; Aveda)
protects hair for up to 16 hours
with nourishing oils, green tea
extract, shea butter and vitamin E.
6. BEST SHEER FORMULA
More than just SPF in a bottle,
Clarins UV Plus & BB Day Screen
High Protection SPF 40 (RM158;
clarins.com.my) fights free radicals
and DNA damage with organic
cantaloupe, 100% mineral filters and
a patented anti-pollution complex.
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SUN TIME=
FUN TIME!
UV PROTECTION HAS NEVER BEEN EASIER! SHAPES
SUNNY DAY WINNERS WILL KEEP YOUR SKIN AND HAIR
LOOKING FAB ALL 365 DAYS A YEAR. BY ADELINA TAN
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SUN
SHIELDS
2014
WINNER
SUN AWARDS
1 2 3 4 5 6
More . . .
1. BEST FOR
ACTIVE LIFESTYLES
Constantly on-the-go? Sweat and
waters no match for Face Shop
Natural Sun Eco Power Long-
lasting Sun Cream SPF 45 PA+++
(RM99.90; thefaceshop.net.my).
Bonus: Its lightly tinted to even
out your skin tone.
2. BEST FOR SENSITIVE SKIN
If youre prone to breakouts,
Dr. G Mild UV Cutting Sun Cream
SPF50+ PA+++ (RM95; SaSa)
isnt greasy and contains no talc,
preservatives, artificial colors,
benzophenone or animal oils.
3. BEST FEATHERWEIGHT
Spritz Sunplay Skin Aqua UV
Silky Smooth Mist SPF 50 PA+++
(RM39.90; pharmacies) all over
hair and scalp too. This lightweight
mist controls sweat and dries
quickly to a smooth, matte finish.
4. BEST FOR SUNBATHING
Score a golden tan sans sun
damage. Sisley Sunlea G.E.
Age Minimising Global Sun Care
SFP 15 (RM840; Sisley) protects
your skin against wrinkles, brown
spots, dehydration and sagging.
5. BEST FOR HAIR
Water-resistant Aveda Sun Care
Protective Hair Veil (RM150; Aveda)
protects hair for up to 16 hours
with nourishing oils, green tea
extract, shea butter and vitamin E.
6. BEST SHEER FORMULA
More than just SPF in a bottle,
Clarins UV Plus & BB Day Screen
High Protection SPF 40 (RM158;
clarins.com.my) fights free radicals
and DNA damage with organic
cantaloupe, 100% mineral filters and
a patented anti-pollution complex.
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SKIN
BOOSTERS
2 3 4 5 6 1
1. BEST FOR DARK SPOTS
SCO Ace Cream (RM198, strip-my.
com) is sufficiently mild for daily use.
Its gentle blend of melatonin-blocking
decapeptide-12, licorice root, allantoin,
and protective emollients soothes
and lightens sun spots in just 2 weeks.
2. BEST FOR KIDS
Sporty moms and tots will relish
Johnsons Baby Cooling Gel
Lotion (RM10.50; pharmacies).
Its refreshingly light formulas
enriched with calming honeysuckle
extracts that are safe for kids.
3. BEST FOR HYDRATION
Daily sun exposure calls for both topical
and oral hydration. LOccitane Angelica
Hydration Mask (RM135; loccitane.com.
my) rehydrates and freshens up
sun-soaked skin in just three minutes.
4. BEST FOR REACTIVE SKIN
Seeing red? Tonic mushrooms and
Narcissus Lily Bulb in Dr. Andrew
Weil for Origins Mega-Mushroom
Skin Relief Soothing Treatment Lotion
(RM143; origins.my) defend sensitive
and damaged skin against ageing.
5. BEST BODY MIST
Its blue skies and gentle coastal
breezeswhenever, whereverwith
Crabtree & Evelyn La Source Body
Mist (RM65; crabtree-evelyn.com.my).
Enjoy an uplifting olfactory treat
whilst marine extracts smooth
and condition parched skin.
6. BEST FOR BRIGHTENING
For Beloved One Advanced Whitening
-Arbutin Essence (Price unavailable;
Sephora) combats dull skin by combining
a low-irritant -Arbutin compound with
DNA whitening ingredients to block
melanin formation right from the roots.
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SPF
BEAUTY
1 2 3 4
5
6
1. BEST LIPBALM
Kiss dry, chapped lips goodbye.
Maybelline Baby Lips Dr. Rescue
SPF 30 (RM10.90) keeps puckers
velvety soft and moisturized
for 12 hours thanks to menthol
and eucalyptus oil.
2. BEST BB CREAM
Perk up and smell the roses! Melvita
Organic Rose Nectar BB Cream SPF15
(RM145; melvita.com.my) gives your
complexion radiant, non-greasy
coverage and 24 hours of hydration.
3. BEST LIPTINT
Mentholatum Waterlip Tinted
Color SPF 20 PA++ (RM13.90)
moisturises and repairs your lips
while giving them a subtle hint of
color, so you look effortlessly put
together even while working out.
4. BEST LIQUID FOUNDATION
LOreal Paris Le Teint True Match
Liquid Foundation SPF 17 (RM52.90;
pharmacies) blends seamlessly,
providing your skin with light
to medium coverage for that
coveted my skin but better finish.
5. BEST FINISHING POWDER
Cyber Colors Brightense Zero
Pore UV Powder SPF 27 PA++
(RM59.90; SaSa) banishes shine
by absorbing excess facial oil and
covering pores without clogging
them. This finely milled powder
smoothens out wrinkles too.
6. BEST MULTITASKING
FOUNDATION
Etude House Precious Mineral
Any Cushion SPF 50+ PA++ (RM109,
etude.com.my) is a sunblock,
sebum powder, moisture essence,
whitening essence and foundation
in one. Taking just 10 minutes
to dry to a comfy satin finish, its
perfect for post-run touch-ups.
EL MARINO BLANC
SKIN BOOSTERS BEST COLLAGEN DRINK
Constant exposure to harsh UV rays accelerates
your skins ageing process. Designed for busy
women frequently on the move, El Marino Blanc
helps maintain your skins elasticity and luminosity.
Its secret: A combination of Red Orange Complex
(ROC), award-winning VIQUA Pomegranate Active
aided by a patented ADS Nano Delivery System
thats resistant to gastric acid, and Collactive
which delivers saturated quantities of collagen
and elastase that are easily absorbed into skin cells.
This potent formulation protects your skin cells
from UV rays and inhibits the production of skin-
darkening melanin. In fact, El Marino Blanc is clinically
proven to reduce UV-triggered skin inflammation
by up to 35%! Your skin also enjoys a youthful
boost thanks to the speedier replenishment
and production of new collagen and elastin.
Dilute one or two sachets of El Marino Blanc
in a glass of water twice a day to enjoy younger,
smoother and brighter skin in just 7 days*.
Its convenient on-the-go and palatable too.
El Marino Blanc (30 sachets) is priced at RM235.
For enquiries, please call Elkens Customer Service
Hotline at 03-7783 3060 or log on to www.elken.com.
* Self-evaluation by 64 women and men between the ages of 25-50
years over 4 weeks.
BE RADIANT
UV rays can strip down your skins defences. Reverse and
prevent the signs of photo aging with El Marino Blanc.
2014
WINNER
SUN AWARDS
1407 - Sun Awards_EL Marino Blanc1.indd 50 6/9/14 4:24 PM
Do you know that Malaysia has a very high
UV index ranging from 9-10? UVA rays account
for a staggering 90% of skin ageing, and just
8 to 12 minutes of exposure to UVB rays causes
sun burns and pigmentation?
So dont forget to slather on a high SPF
sunscreen, which should keep you protected
for up to 8 hours from ouch-inducing burns
and UV damagea leading cause of dark
spots and blotchy skin.
Elysyle UV Sunscreen Face Care SPF50 PA+++
provides your skin with high broad spectrum
UVA/UVB protection through a combination of
quad filtering and defence system technology,
plus a skin resilient complex that helps shield
your skin against free radicals and oxidisation.
This water- and sweat-resistant lotionalso
free from both alcohol and fragranceshydrates
and soothes your skin so youll look your best
throughout the day. Its even sheer enough
to wear underneath foundation and concealer,
functioning as your makeup base!
Elysyle UV Sunscreen Face Care SPF50 PA+++ is
priced at RM146. For enquiries, please call Elkens
Customer Service Hotline at 03-7783 3060 or log
on to www.elken.com.
BE A SUN
GODDESS
Look your best while keeping
sunburns and pigmentation
at bay with this super
sunscreen from Elysyle.
ELYSYLE
SUN SHIELDS BEST UNDER MAKEUP
2014
WINNER
SUN AWARDS
1407 - Sun Awards_Elysyle.indd 51 6/10/14 12:09 PM
PALMERS
SKIN BOOSTERS BEST BODY MOISTURIZER
2014
WINNER
SUN AWARDS
Parched, flaky skin doesnt have to be your reality
even if youre always out in the sun. Meet Palmers
Cocoa Butter Formula SPF 15 Lotion, your year-
round best friend, come rain or shine!
This lotion is luxuriously rich but non-greasy, as
its easily absorbed into your skin. Made with 100%
pure Palmers Cocoa Butter and vitamin E, it comes
with the added boon of UVA/UVB protection that
helps shield your skin against damage caused by
sun exposure.
Use Palmers Cocoa Butter Formula SPF 15
Lotion regularly and even the roughest, driest
spots will turn buttery soft. It may even help to
reduce the appearance of scars, stretch marks
and imperfections over time. Easy on the nose
and good for your skin, its the perfect active
lifestyle companion!
Palmers Cocoa Butter Formula SPF 15 Lotion
(RM26.90) is available from Guardian pharmacies
nationwide in a 250ml squeeze bottle. Log on
to www.palmersonline.com.my for more details.
BE SILKY
SMOOTH
Enjoy SPF 15 sun protection
and all the ultra-moisturizing
goodness of cocoa butter
plus vitamin E with Palmers.
1407 - Sun Awards_Palmers.indd 52 6/5/14 12:54 PM
THALGO
SUN SHIELDS BEST TRANSLUCENT COVERAGE
2014
WINNER
SUN AWARDS
BE SUN
SMART
Thalgos very high
protection sun cream has
a light, refreshing texture
your skin will love.
Living almost smack on the equator where its
always hot and humid makes it almost impossible
to avoid the sun. Of course, this would leave our
faces most exposedand vulnerableto premature
ageing caused by sun damage.
Thalgos Age Defence Sunscreen Cream is
formulated for face and dcollet, where your
skin is generally thinner, more sensitive, and the
first to wrinkle.
Thalgos exclusive new generation, natural
and high tolerance SUNYTOL FUTURE filter
repels UVA/UVB rays and protects your skin
from sunburns. Its also a powerful anti-oxidant,
protecting and repairing your skins DNA. Star
ingredient, the micro-alga Haematoccus pluvialis,
is touted as being 500 times more powerful
than Vitamin E and 40 times more powerful
than beta-carotene!
The Thalgo Age Defence Sunscreen Cream is
also formulated with Astaxanthine, which protects
your skin from dark spots, making it perfect for sun
worshippers. The creams fine, light texture leaves
no milky white residue so your skin feels delightfully
bare, despite the protection its receiving.
Thalgo Age Defence Sunscreen Cream SPF 50+
(RM245, 50ml) is available at all authorized Thalgo
outlets. For more information, please call Thalgo
Cosmetic (S.E.A.) Sdn Bhd at 03-5569 3113.
1407 - Sun Awards_Thalgo.indd 53 6/10/14 12:09 PM
Spring Forward
1407 - FOCUS-Opener.indd 54 6/9/14 3:18 PM
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Spring Forward
Less effort, more speed: Run like a champ with time-
shaving and endurance strategies from the very best,
plus the slickest gear your ringgit can buy. Ready, set, go!
More...
Spring Forward
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Spring Forward
Less effort, more speed: Run like a champ with time-
shaving and endurance strategies from the very best,
plus the slickest gear your ringgit can buy. Ready, set, go!
More...
FAST TRACK
Up for a speedy
challenge? Florence
Grifth's world
record time of 10.49
seconds in the 100-
metre dash has been
unbeaten since 1988.
1
Marathon
Many runners, especially beginners,
always have this misconception that jogging
and long steady runs are good enough
training for a race. Well, that might help you
complete the race, but how long will you
take? You dont just want to complete the
race, you want to nish it fast and strong.
Mile repeats Mile repeats is a classic and
versatile, yet eective training tool, says Michelle
Hamilton, an avid marathoner and contributing
editor of a running magazine. You can easily
train yourself on the road or track, and theres a
variety of ways for you to train and accomplish
dierent goals, she adds. You can also adjust
your pace according to your tness level.
THE WORKOUT Hamilton suggests doing this
workout once every two weeks and gradually
increase speed and mileage as you progress.
2-3 rounds of 1.6 kilometers
at 5 to 10k paces
*Recover 2-4 minutes between rounds.
RUNNING
FOR SPEED
WHETHER YOURE TRYING TO BEAT
YOUR 100M PR OR TAKING UP
A CHALLENGE FOR YOUR VERY
FIRST CROSS-COUNTRY RUN,
WE HAVE SOME SPEED TIPS TO PREP
YOU FOR YOUR RACE!
BY STEPHANIE GOH
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1407 - FOCUS-Running SPEED2.indd 56 6/10/14 10:17 AM
2
Sprinting
Sprinting is in a track & field event
because you need to have the combination
of acceleration, power, speed and technique
to ace your race. So, running alone is not
enough to get you to the nish line fast.
Heres how you can do it:
Plyometrics By incorporating plyometric
exercises such as squat and box jumps into
your running routine, you will not only
reduce muscle fatigue, but also increase
your speed and explosive power. Based on a
joint research by University Pablo de Olavide
in Seville, Spain, and AUT University in
Aukland, New Zealand, it is advisable to go for
a program lasting fewer than 10 weeks with a
minimum of 15 training session, emphasizing
more on horizontal force than vertical force.
THE WORKOUT Incorporate these workouts
into your running routine twice a week,
alternating the exercises below.
DAY 1
Your normal running routines
200m600m fast hops
DAY 2
Your normal daily routine
200m600m bounding/skipping
*Workout adapted from Speed Training by Bernie Dare and Beverly Kearney, assistant coaches in
womens track program at University of Tennessee, Knoxville.
Speed training In the world of track & eld,
and especially sprinting, speed is the most
important element as youre not the winner
if youre not the rst to cross the nish line.
Try incorporating these workouts by Dare
and Kearney into your routines twice a week
to boost your speed.
THE WORKOUT
DAY 1
3 x 100m sprint
3 x 60m sprint
2 sets of 3x30m from crouch start
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brought to you by SKECHERS
*Recover 3-4 minutes between reps and 5-8
minutes between sets
3
Cross-Country
Unlike marathons, cross-countries are more
challenging as youll have to run on trails, hills,
passing through woodland. Being able to run
at a steady high pace on at roads or treadmills
doesnt mean you can keep up with that pace
when youre running in a cross-country race.
Trail loops One of the best ways to train
for a cross-country race is to trail run. As
opposed to a consistent at road, running
on similar terrain as your cross country run
will help you pace yourself on rocks, grass,
hills and other challenges that may come
your way. Tis will also prepare you for
race day, as you will know what to expect.
THE WORKOUT
Run on a loop that will take you around
4 - 7 minutes to run and maintain the pace
consistently throughout your run.
*Recover for 3-5 minutes and repeat within
25 minutes.
*Workout adapted from Cross Country Speed Workouts by Gina Battalagia
Hill repeats One of the best ways is to train
for speed is to run uphill. Running uphill
not only improves your endurance and
stamina; it will also speed you up when
you run on at ground. Running up
and down repeatedly will also strengthen
your leg muscles, particularly your quads
and calves. Tis type of training is a must
since most cross country races have hills.
THE WORKOUT You will need a hill that
will take you 1-2 minutes to climb.
6 ROUNDS OF:
Sprint all they way to the top
Jog downhill for recovery
Increase your speed with the latest Skechers GOmeb Speed 2 (RM399)! Ofcial shoe of Boston 2014
winner, Meb Kefezighi, this incredibly light shoe is specifcally made for competitive racing and
speed. Whether youre running on the track, road or trail, these pretty shoes will not just speed you up,
but keep your feet happy and comfortable throughout the entire race!
Shoes
that
speed
you up!
Focus
FAST TRACK
Up for a speedy
challenge? Florence
Grifth's world
record time of 10.49
seconds in the 100-
metre dash has been
unbeaten since 1988.
1
Marathon
Many runners, especially beginners,
always have this misconception that jogging
and long steady runs are good enough
training for a race. Well, that might help you
complete the race, but how long will you
take? You dont just want to complete the
race, you want to nish it fast and strong.
Mile repeats Mile repeats is a classic and
versatile, yet eective training tool, says Michelle
Hamilton, an avid marathoner and contributing
editor of a running magazine. You can easily
train yourself on the road or track, and theres a
variety of ways for you to train and accomplish
dierent goals, she adds. You can also adjust
your pace according to your tness level.
THE WORKOUT Hamilton suggests doing this
workout once every two weeks and gradually
increase speed and mileage as you progress.
2-3 rounds of 1.6 kilometers
at 5 to 10k paces
*Recover 2-4 minutes between rounds.
RUNNING
FOR SPEED
WHETHER YOURE TRYING TO BEAT
YOUR 100M PR OR TAKING UP
A CHALLENGE FOR YOUR VERY
FIRST CROSS-COUNTRY RUN,
WE HAVE SOME SPEED TIPS TO PREP
YOU FOR YOUR RACE!
BY STEPHANIE GOH
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2
Sprinting
Sprinting is in a track & field event
because you need to have the combination
of acceleration, power, speed and technique
to ace your race. So, running alone is not
enough to get you to the nish line fast.
Heres how you can do it:
Plyometrics By incorporating plyometric
exercises such as squat and box jumps into
your running routine, you will not only
reduce muscle fatigue, but also increase
your speed and explosive power. Based on a
joint research by University Pablo de Olavide
in Seville, Spain, and AUT University in
Aukland, New Zealand, it is advisable to go for
a program lasting fewer than 10 weeks with a
minimum of 15 training session, emphasizing
more on horizontal force than vertical force.
THE WORKOUT Incorporate these workouts
into your running routine twice a week,
alternating the exercises below.
DAY 1
Your normal running routines
200m600m fast hops
DAY 2
Your normal daily routine
200m600m bounding/skipping
*Workout adapted from Speed Training by Bernie Dare and Beverly Kearney, assistant coaches in
womens track program at University of Tennessee, Knoxville.
Speed training In the world of track & eld,
and especially sprinting, speed is the most
important element as youre not the winner
if youre not the rst to cross the nish line.
Try incorporating these workouts by Dare
and Kearney into your routines twice a week
to boost your speed.
THE WORKOUT
DAY 1
3 x 100m sprint
3 x 60m sprint
2 sets of 3x30m from crouch start
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*Recover 3-4 minutes between reps and 5-8
minutes between sets
3
Cross-Country
Unlike marathons, cross-countries are more
challenging as youll have to run on trails, hills,
passing through woodland. Being able to run
at a steady high pace on at roads or treadmills
doesnt mean you can keep up with that pace
when youre running in a cross-country race.
Trail loops One of the best ways to train
for a cross-country race is to trail run. As
opposed to a consistent at road, running
on similar terrain as your cross country run
will help you pace yourself on rocks, grass,
hills and other challenges that may come
your way. Tis will also prepare you for
race day, as you will know what to expect.
THE WORKOUT
Run on a loop that will take you around
4 - 7 minutes to run and maintain the pace
consistently throughout your run.
*Recover for 3-5 minutes and repeat within
25 minutes.
Hill repeats One of the best ways is to train
for speed is to run uphill. Running uphill
not only improves your endurance and
stamina; it will also speed you up when
you run on at ground. Running up
and down repeatedly will also strengthen
your leg muscles, particularly your quads
and calves. Tis type of training is a must
since most cross country races have hills.
THE WORKOUT You will need a hill that
will take you 1-2 minutes to climb.
6 ROUNDS OF:
Sprint all they way to the top
Jog downhill for recovery
Increase your speed with the latest Skechers GOmeb Speed 2 (RM399)! Ofcial shoe of Boston 2014
winner, Meb Kefezighi, this incredibly light shoe is specifcally made for competitive racing and
speed. Whether youre running on the track, road or trail, these pretty shoes will not just speed you up,
but keep your feet happy and comfortable throughout the entire race!
Shoes
that
speed
you up!
Focus
Focus
RUNNING ENDURANCE
B
eing able to make it
through a full marathon
or a 20-km obstacle
challenge doesnt
happen overnight. Instead,
you will need at least 12 to 22
weeks to get you race-ready,
depending on your starting
tness level. Heres how you
can improve your endurance
for different types of races.
MARATHONS
Alternative Training Adding
alternative training such as
swimming and cycling into
your training regime will
keep you fresh and excited as
you will be doing something
different everyday. With
consistent cross training, youll
be able to see huge gains in
your fitness within just few
targeted months, says Jason
Fitzgerald, author of 101 Simple
Ways to be a Better Runner,
USA Track & Field (USATF)
certied coach and a 2:39
marathoner. Fitzgerald suggests
some alternatives you can try
out on your non-running days:
Pool Running using an Aqua
Jogger belt to maintain your form.
Cycling Elliptical machine
Swimming
Strength Training Too much strength
training might add weight to your
muscles and can aect your endurance,
but incorporating light weight training
once a week helps strengthen muscles
for swimming and boost power when it
comes to cycling, says Chris Kha Khrang,
HERES AN EXAMPLE OF CIRCUIT TRAINING BY
WARM-UP
30 seconds plank
30 seconds side plank
30 seconds standing hip hinge
*1 minute recovery and repeat 2-3 times
10 m high knee skips
10m lateral shuffles
10m backpedals
*1 minute recovery and repeat 2-3 times
STRENGTH CIRCUIT 1
45 seconds TRX push-ups
45 seconds TRX back roes
45 seconds 3-5kg medicine ball
overhead slams
45 seconds mountain climbers
*Recover for 90 seconds and repeat circuit
2-3 times
RUNNING DRILLS
5 x 80m sprints
5 x 50m sprints
1 2 3
Youve signed yourself up for a race and and are super excited
about it, but deep down inside, youre nervous and dont know
where to start training. Heres how you can get yourself all geared
up for your upcoming race. By Stephanie Goh
RACEDAY TIPS
I set my running speed
below my threshold level.
This ensures that I dont
overexert myself and
allows me to sustain my
speed for the entire race,
Chris Kha Khrang
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1407 - FOCUS-Running ENDURANCE1.indd 58 6/6/14 3:02 PM
a triathlete whos completed six Ironman
races. For strength, Chris does 3 x 20 reps
of weighted moves for his shoulders,
biceps and triceps, together with hill
repeats for both running and cycling.
TRIATHLONS
Circuit Training Chris says circuit
training is the key to improving your
performance. Adding circuit training
to your training routines allows you
to discover your threshold, thus
determining how far you can push
yourself during the race. Try these
circuit training routines designed by
ex-professional athlete and Olympic
coach, Mike Trees.
Brick workouts According to certified
athletic trainer and certied strength and
conditioning specialist, Jennifer Baylist,
MSED, ATC, CSCS, a brick workout
is stacking two disciplines into one
workout with minimal interruption in
between. By doing so, this helps your
body handle aerobic, anaerobic, and
muscular demands of a triathlon event,
she adds. You can either do a bike/
run, swim/bike or run/swim workout.
Tis is because as you switch exercises,
your body needs to prepare for the next
demand while recovering from the
previous demands eiciently. Tis causes
your heart rate to increase signicantly
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For minimal cushioning and maximum comfort,
opt for Skechers GOrun 3 (RM369). These
shoes are light and breathable yet stylish.
They come in four diferent colors (silver/lime,
purple/lime, charcoal/hot pink and hot pink/
black). Another option in the Skechers line-up:
Skechers GOrun Ultra (RM399), which comes
with maximum cushioning and comfort.
Perfect for long- distance and recovery runs,
they come in four colors (teal/pink, black/
white, charcoal/turquoise and hot pink/lime).
Different choices,
maximum comfort.
STRENGTH CIRCUIT 2
45 seconds of 3-5kg medicine ball
lunge to chest pass
45 seconds TRX suspended knee-tucks
45 seconds squat jumps
45 seconds inchworm walkouts
45 seconds TRX suspended lunge
*Recover for 90 seconds and repeat circuit 2-3 times
RUNNING DRILLS
5 x 90 m shuffle run
5 x 200 m run
8 x 40m sprints
COOL-DOWN
Stretch your calves,
hamstrings, hip-
flexors and triceps
for 30 seconds each.
Repeat 2 times.
AMERICAN COUNCIL ON EXERCISE (ACE)
4 5 6
due to the shifting of blood flow from the
muscles of the rst exercise to the next.
Try this intermediate-level workout
recommended by the National
Academy of Sports Medicine (NASM).
WARM-UP 30 minutes open water
swim (focusing more on techniques)
REPEAT 2 - 4 INTERVALS OF
200 m open water swim at race pace
10 minutes steady state bike
at 85-95 rpm
5 minutes tempo run
COOL-DOWN 30 minutes recovery ride
OBSTACLE COURSE
CHALLENGE
High-Intensity Interval Training
(HIIT) Obstacle course challenges
involve a combination of climbing,
jumping over obstacles and running at
high bursts of speed within a distance
of 5 to 20 kilometers depending on
the challenge youre about to take.
Strength Training It is extremely
important to pair HIIT and strength
training into your regime as youll need
both upper and lower body strength
combined with anaerobic power. You are
also required to have the coordination to
climb over tall walls and the exibility
to crawl under barbed wires. Strength
training exercises such as squat jumps,
box jumps and pull-ups, as well as
core strength training are a must to
prep you for your upcoming challenge.
FUEL YOURSELF
Marathoner and triathlete, Chan Jhan
Yong, who has been running since he
was sixteen and winner of the Nexus
International School Triathlon and top
10 nisher in 18-24 years age group at
the Ironman Putrajaya 2014 provides
us with some of his nutrition tips on
how to fuel yourself before your race.
Training days: Consume foods that are
high in carbohydrate and low in fibre. Opt
for more protein and less carbs within an
hour after training to boost your recovery.
Several days before race-day: Fuel
yourself with good quality carbs such as
pasta and brown rice with lots of fruits
and veggies but less protein. Te night
before your race: Load up on carbs. Load
yourself with good carbs such as sweet
potato, pasta, and bananas. Tese will
serve as high-quality fuel to keep you
going during your race. Pre-race: Have a
light meal such as a banana with oats or
power bar. Tis is to ensure that youre
not too full when you run later. During
the race: High calories, fast-digesting
foods such as bananas and power gels
are recommended. Watermelons are
sometimes provided at water stations to
keep runners hydrated. Post-race: Make
sure you keep yourself hydrated with
water and an isotonic solution. Consume
high protein foods for recovery.
2 ROUNDSOF:
Run for 3 minutes
Circuit A
Run for 3 minutes
Circuit B
CIRCUIT B
Push Up
Tricep Dips
Suspension Bridge
Bodyweight
squats
CIRCUIT A
Squat Thrust
Bent knee sit ups
Back Arches
Burpees
1407 - FOCUS-Running ENDURANCE1.indd 59 6/6/14 3:02 PM
Focus
Say Bye Bye
To Injuries
Youre lying in bed after a hard run, and
every inch of you is aching and youre
wondering why? These might just be
the reasons! By Stephanie Goh
DID YOU WARM-UP?
Only too many people underestimate the
importance of warming up, jumping right
into vigorous training in the mistaken
assumption that itll save them time. Yet
others think of the warm-up as boring
and therefore unnecessary. On contrary,
warming-up is absolutely crucial for raising
body temperature gradually, which prepares
you for the more vigorous movements to
come. Tis, in turn, helps prevent injuries as
well as reduces post-exercise muscle soreness.
Be sure to start each training session with
a brief warm-up of at least five minutes. Have
a quick walk, march on the spot, perform
knee-lifts, stair climb, or step from side to
side, says Singapore-based personal trainer
Lau Guojin, Manhunt finalist and National
Athletic Physique Competitor 2012. A study
published in the British Medical Journal also
revealed that warming up can reduce knee
and ankle injuries by as much as 50 percent!
1407 - FOCUS-Injury Prevention1.indd 60 6/10/14 10:12 AM
DO YOU STRETCH?
Another important
element of training that
athletes tend to ignore is
stretching. According to
Guojin, although the jury
is still out on stretching
as a means of injury
prevention, its known to
increase blood circulation
and the supply of nutrients
to muscles and cartilage.
Tis then reduces post-
training muscle soreness.
Besides, stretching also
promotes flexibility,
increases range of motion,
and reduces stress while
possibly relieving lower
back pain.
HOWS YOUR
POSTURE?
Running may seem simple,
but are you running with
the right technique and
posture? Most runners
tend to compromise on
posture, especially when
youre too pooped to
consider anything but
making it to the finish
line. Says Guojin, Always
keep your body upright
when youre running; bad
posture shifts your centre
of mass back, causing you
to land too far forward,
accentuating over-
striding. Tis impairs your
ability to activate muscles
that stabilise the spine
and lower legs by as much
as 50 percent. In the long
run, this might well injure
your knees, lower back
and ankles, he adds.
ARE YOU GETTING
ENOUGH REST?
So youve set your mind
on training for five
hours a day, all week.
Now dont be shocked
if you underperform.
Heres why: Training
intensively without
adequate rest increases
your risk of injuries.
In fact, experts say that
overtraining fatiques you,
leading to impairement
of your immune system,
hence increasing your
probability of getting
infections. It is advisable
to have at least one to two
days of rest for recovery.
ARE YOU
WEARING THE
RIGHT GEAR?
Te sight of people
running and training
with walking shoes
pair of sneakers may
be odd, but theyre not
uncommon. If youre one
of the odd ones who does
this, then its shopping
time! Having said that,
running experts say
running shoes provide
you with the cushioning
support that your old
pair of sneakes dont.
Te same applies to getting
a good pair of breathable
top and bottom. Tere
are many different kinds
of apparel for different
kinds of sportsmake
sure you ask the store
assistant to assist you if
youre unsure of the kind
of shoes or tops to buy.
ARE YOU
EATING RIGHT?
Fuelling your body with
the right foods plays a
vital role in your sports
performance. According
to USA Track & Field
(USATF) certified coach
and 2:39 marathoner,
Jason Fitzgerald, your diet
creates the building blocks
of your body structure.
Post-training nutrition
is the most important as
muscle and tissue recovery
occur during the first
two hours after training.
It is vital to consume
foods high in protein
and carbohydrates as
carbs stimulate muscle
protein synthesis and
refuel depleted muscle
glycogen stores.
Always keep
your body
upright when
youre running;
bad posture
shifts your
centre of mass
back, causing
you to land too
far forward,
accentuating
over-striding...
CompressionwearA trend?
Used to your baggy workout tops and bottoms? You might want to give
compression weatr a try for a better performance. Not just a trend, studies
indicate that wearing compression clothing during a workout balances surface
pressure throughout your specifc body parts and accelerates blood flow and
oxygen delivery to muscle groups being worked, keeping them warm and
enhancing performance, which in turn, also helps prevent muscle cramps.
Besides that, compression wear is also made with materials that are able
to draw moisture away and keep your body dry.
Do you know... that you need to
replace your running shoes from
time to time? Running experts
recommend replacing your shoes
every 482km as their shock
absorbers weaken over time, which increases your risk of injury.
Scouting around for a new pair? Try Skechers GOrun
Ride 3 (RM369) or Skechers GOmeb KRS (RM399).
Specifically made for running, these
shoes are incredibly light and come in
various colours and designs, keeping
you running in style and comfort.
Time for a change
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1407 - FOCUS-Injury Prevention1.indd 61 6/6/14 2:42 PM
THE EUPHORIA OF CROSSING THE
FINISH LINE AND EARNING A SPOT ON
THE PODIUM IS ECSTASY FOR MANY
PROFESSIONAL RUNNERS. WE ASKED
THESE PROFESSIONAL RUNNERS
TO SHARE THEIR HIGHS WITH YOU!
RUNNERS
IN ACTION!
YUAN YU FANG, 37
Runner
This long distance runner on the
Malaysian National Team was a gold
medalist for 6 consecutive SEA Games,
as well as a record holder for the 1,500m,
5,000m and 10,000m runs. Her talent
and passion for running has not only made
her more focused in her running career,
but has challenged her to train better
and harder each day to be number 1.
When did you start running?
At the age of 9, my third-grade teacher
discovered my running talent and started
training me for long-distance runs. I began
my running career by representing my
school in marathons and competitions.
Whats your most memorable
moment while running a marathon?
My most memorable moment would be
my first marathon in Malaysiathe Kuala
Lumpur International Marathon, because
I won the championship for this particular
marathon. It was a really good experience
for me as I broke the record and beat
many elite runners! I was really happy
and felt really good about it too.
What is your next big challenge?
I am currently preparing for the Kuala
Lumpur Marathon in October 2014.
Im training really hard each day for
this marathon and I do hope to come
in first again.
I train to be better, harder
and stronger each day in
order to maintain my goals of
becoming a national champion!
YU FANG WEARS
SKECHERS
GOMEB SPEED 2
AND SKECHERS
GORUN 3 FOR
HER MARATHONS
AND TRAININGS
RESPECTIVELY.
1407 - FOCUS-Skechers Runners2.indd 62 6/10/14 10:39 AM
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ARULTHEVER MUNIANDY, 36
Navy
Following his fathers footsteps
as an elite runner in the past,
Arulthever devotes plenty of
time and effort into running. He
harbored a dream of becoming an
aspiring runner since he was 9. At
15, he participated in his first big
road racePro-specs Run (7km) at
Dataran Merdeka and bagged the
first prize in the under-15 category.
What is your running routine like?
Training for my runs will always
be a priority. It does not feel right
when I skip my running sessions
even just for a day. I run 6 days a
week for approximately 2 hours,
including stretching and warm ups.
Do you have any running
quirks for long distance running?
My quirks for long distance
running are fuelling up with plain
bread with tea for breakfast,
and the same things have to be
consumed 2 hours before a race.
I also avoid drinking water while
running a race, because it gives
me stomach aches and cramps.
Who are your motivators
when running a marathon?
I receive great support from
both my coach and family.
They keep me going in every
race. My confdence and
hard work in training are also
constant reminders that keep
me going during a marathon!
My coach and my family
are my biggest motivators.
ARULTHEVER
WEARS SKECHERS
GOMEB SPEED 2 FOR
MARATHONS AND
SKECHERS GORUN 2
FOR TRAININGS.
Focus
1407 - FOCUS-Skechers Runners2.indd 63 6/10/14 5:13 PM
Running is in my blood.
I cant live a day
without running!
MURALI WEARS
SKECHERS GORUN
SPEED FOR HIS
MARATHONS. HE
WEARS SKECHERS
GORUN 2 AND
SKECHERS GORUN
3 FOR TRAININGS.
MURALI MUNIANDY, 32
R&D Executive
Murali has lived an active and
healthy lifestyle for the past 24
years by running. His passion for
running has moved him to start
training and running for many local
road races in the junior category.
In fact, his next big challenge is
to achieve a timing of 33 minutes
for a 10-kilometer run.
How did you get into running?
My father, Mr. Muniandy was one
of the elite runners during his time,
and in most of the races, he came
in first! As a child, I was proud to
have a father like him and he was
the reason why I started running.
My father started training and
coaching me at the age of 8. He
is my motivation to keep running
until this day.
How were your running
experiences like?
My first running experience was
at school. At the same time, I
participated in local road races
in the junior category and
usually achieved podium. When
I furthered my studies at the
University Malaya, I represented
my university at the Intervarsity
Athletics Game. My first ever
official long-distance run was
the Ipoh Half Marathon and this
experience was mind-blowing,
as I had to learn proper running
techniques to complete the run!
What inspires you to keep
going when running a marathon?
The intention to achieve better
timing and the podium will always
motivate me to keep moving
forward during the marathon.
First, I would aim to run past the
few runners ahead of me until I
see the finish line and successfully
achieve podium!
1407 - FOCUS-Skechers Runners2.indd 64 6/6/14 5:05 PM
SHEELA SAMIVELLU, 34
Principal Assistant Director
Despite her full-time job as a
principal assistant director for a local
government department, this active
runner still devotes most of her time
to running. She feels that running
gives her mental strength, as well
as the positive vibes she needs daily.
What does running mean to you?
Running is my passion and gets rid of
my stress. It does not only motivate
me in every way, but it also keeps
me in a positive mood all the time. To
me, life without running is impossible.
What were your first few
running experiences like?
I did my first half marathon, the
Lumut Half Marathon at the age
of 19. I completed the race in 1 hour
and 50 minutes. When I ran my
second half marathon, Petaling Jaya
Half Marathon, I crossed the finish
line in 1 hour and 27 minutes. Those
moments were indescribable! I
would say it was the proper running
techniques and training that helped
me achieve my goals.
What are your future plans?
I am aiming to do better in half
marathons by achieving better
timings! Apart from long distance
running, I would like to try my luck
in track events too, such as 5,000m
runs. After all, winning a game not
only makes me happy, but it provides
me with a sense of satisfaction too!
Running is therapy and
it makes me feel good!
SHEELA WEARS
SKECHERS GORUN
SPEED FOR TRACK
COMPETITIONS AND
SKECHERS GORUN 2
FOR MARATHONS.
Focus
1407 - FOCUS-Skechers Runners2.indd 65 6/10/14 10:39 AM
Focus
GO THE DISTANCE
IN STYLE!
Gearing up for your next marathon but can never seem to find
the right pair of shoes? Skechers presents the perfect solution
that will meet all your running needs. By Alison Chang
Skechers GOrun Ultra
Ever wondered what running on clouds
would feel like? Discover this ultimate pair
of cushioned running shoes for your long
distance runs. With its unique combination
of a soft Resalyte midsole and a more rigid
Resagrip outsole that provides amazing
cushioning and support, your feet will be
pampered from start to finish. Besides, it
is lightweight, flexible and has incredible
traction to satisfy all your running needs.
More importantly, you can wave goodbye
to painful blisters!
FEATURES: Resalyte cushioning, a dual-
density layer of Resalyte Midsole and
Resagrip outsole, GOimpulse sensors, a
removable insole, 4-mm heel drop (without
insole), 4-way stretch mesh, Progressive
Flex Zone, M-strike Technology and
lightweight at 7.5 ounces (womens size 7).
Price: RM399
COMFORT
IN EVERY
STEP
13915 HPLM
1407 - FOCUS-SHOES Spread.indd 66 6/6/14 4:10 PM
Are you looking for a minimalist
running shoe but feeling skeptical
about it? Youll want to try Skechers
Gorun 3. Designed for speed using
innovative performance technologies,
these shoes are designed to deliver
an amazing, natural barefoot running
experience. Whats more? Its power-
prene mesh and roomier forefoot ofer
improved breathability, keeping your
feet cool while allowing your toes to
splay, grip and push of with ease!
FEATURES: Independent circular
GOimpulse sensors, M-Strike
Technology, Power-Prene Mesh,
a removable custom-ft insole, a
roomier forefoot, a 4-mm heel drop,
Progressive Flex Zone, and lightweight
at 5.0 ounces (womens size 6).
Price: RM369
Skechers GOmeb Speed 2
Deemed as the next generation running shoe, Skechers GOmeb
Speedthis is the ofcial shoe of Americas top marathon runner,
Meb Keflezighi. These shoes are specially designed for ultimate
speed and to meet the punishing demands of elite runners.
Using the most advance innovative performance
technologies and a nearly weightless printed mesh
fabric, youll find yourself running at the speed
of light with the Skechers GOmeb Speed 2.
FEATURES: A new, printed mesh upper
pattern, 4-mm heel drop, Resalyte
Midsole, Dupont Hytrel
Stability Plate, Independent
circular GOimpulse sensors,
M-Strike Technology, and
theyre super lightweight at
5.6 ounces (womens size 7).
Price: RM399
NEED FOR
SPEED
Skechers GOrun 3
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13925 SMLT
13925 GLD
13927 SLLM
13927 PRLM
Focus
You know your feet are going to be
happy when you slip on this pair of
Skechers GOmeb KRS to kick-start
your workouts. Featuring a Kinetic
Return System made of highly
resilient Dupont Hytrel Stability
Plate, you will fnd your feet
running with more energy,
with every stride! To ofer
your knees and joints
the ultimate comfort
when running, Skechers
has incorporated its
Resalyte shock-absorbing
midsole with a fexible forefoot
for a more secure and comfortable ride.
FEATURES: The Kinetic Return System made
of highly resilient Dupont Hytrel Stability
Plate, Vis-Tech Visual Technology neutral
running shoe, a 4-mm heel drop, Resalyte
shock-absorbing midsole with fexible
forefoot, Resagrip outsole, and
lightweight at 6.7 ounces (womens size 7).
Price: RM399
Skechers GOrun Ride 3
This next generation of Skechers
GOrun Ride features enhanced
Resalyte cushioning, which is
engineered to take you even further
while running. Whether you are
planning a 2-kilometer run or a full
marathon, slipping your feet into
these shoes will be a delight, as they
provide your feet the comfort and
stability they need. Skechers GOrun
Ride 3 is perfect for both long
and short distance running!
FEATURES: GOimpulse sensors
and pillars, an Integrated sock bed,
a 3D printed texture detail with
4 way stretch mesh, 4-mm heel
drop, and lightweight at 6.4 ounces
(womens size 7).
Price: RM369
Skechers GOmeb KRS
LOVE AT
FIRST
SLIP ON
13905 BKHP
13910 HPLM
13910 TEAL
Focus
Fast
Fashion!
Glide light as a feather and swift like
the wind in these stylish, performance-
driven running threads. By Adelina Tan
A
good run gets your heart
pumping, adrenaline soaring
and endorphins fired upthe
feelings simply euphoric. That
sort of dedication is also hard
work. Clothes are usually the last
thing on your mind when youre
pushing yourself to the limit,
having called on every ounce of
strength and willpower in you.
Forget style and fashion, you
would wear pyjamas if it takes you
to the finishing line faster. Savvy
runners, however, know the right
outfits will make a difference.
Created with comfort, function and
confidence-boosting silhouettes in
mind, high performance running
wear is the way forward. Our
favorite pieces help wick moisture
away, reduce overheating, liberate
your movements and jazz up your
wardrobe too, so youll look good
in race day photos. Check them out!
START HERE:
Reebok ONE
Short Bra,
RM139
This sports
bra wont let
you down.
Mesh inserts,
removable
cups and
high-impact
side slings
enable you to run with superb
support and peace of mind.
adidas Supernova
Racer Bra, RM130
This high-support
pullover bra helps
you defy the forces
of gravity, minimizing
bounce and
soreness. Youll feel
refreshed too, as
Climacool moisture
management keeps it
from trapping in sweat.
Li-Ning Sports Bra, RM79
State of the art moisture management
technology enhances comfort even
when youre sweating buckets outside.
Padded cups and wider straps make
it ideal as either inner or outer wear.
Nike Pro
Hypercool
Compression
Aerial Sports
Bra, RM149
The bras
galactic screen
print isnt
merely out of
this world, its racerback fit and sweat-
wicking fabric stretches to ensure
your girls are well-supported.
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1407 - FOCUS-Apparel Spread.indd 69 6/9/14 3:19 PM
Focus
If you run, you
are a runner. It
doesnt matter
how fast or how
far. It doesnt
matter if today
is your first day
or if youve been
running for
twenty years.
There is no
test to pass, no
license to earn,
no membership
card to get. You
just run. John Bingham
Salomon Dry-Acti Lite Stroll
Logo Tee, RM73.90
Look good, stay dry and feel speedy
in this t-shirt that quickly drains sweat
away from your skin. Its contrasting
seams and feminine V-neck cut
are bound to flatter your silhouette.
adidas 2 in 1 WV Shorts,
price unavailable
This ones for the competitive runner
with a feminine side. We love its hot
pink trim, lightweight fabric and sporty,
curved hemline.
Mizuno Running Tee, RM86.90
Boost your performance by getting
into the racing spirit. This sporty
tees fluorescent hues and innovative,
quick drying polymicro fabric make
it an instant standout.
Li-Ning Short Sleeve T-Shirt, RM69
Made with proprietary ATDry moisture
management technology, sweat dries
fast so your skin doesnt stay damp
and clammy. This also doubles up
as a fun, casual tee on weekends.
adidas Studio Power Core Tee, RM170
Whether youre running for sporting glory or
to the supermarket for groceries, this fashion
forward teeits sheer at the backmarries
both style and performance with panache.
Nike Womens Print Remix
Shorts, price unavailable
Eye-catching graphics printed on
a lightweight fabric? Yes, please!
Its figure-flattering curved hemline
scores this pair bonus points.
Li-Ning Shorts, RM139
Great for runners who want the
flexibility of running shorts coupled
with racing tights relative modesty,
the 2-in-1 design lets you break
records with pride and dignity.
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Nike
Legendary
Tight Print
Training
Capris, RM159
Stand out in a
sea of runners!
This will hug you
in all the right
places, giving
you superb
core support
and freedom.
The wide elastic
waistbands
nifty too for
holding in post-
meal bulges.
Reebok
ONE Long
Tights,
RM169
Made with
stretchy
and durable
fabric to keep
your muscles
primed,
this comes
with extras
such as hem
zips, a stash
pocket, and
strategically
placed
mesh inserts
for added
ventilation.
Nike Dri-Fit Touch
Breeze Tank Top,
RM139
This running tanks
bonded shoulder seams
minimize chafing, while the
soft and ultra-lightweight
fabric keeps you cool
and dry in sunny weather.
adidas Clima Training Track Top,
RM240
Incorporating Climcool technology,
this slim jackets built-in ventilation
will wick sweat away while keeping
you warm in air-conditioned gyms
and on chilly pre-dawn runs.
Li-Ning Woven Jacket, RM249
Layer this over sports bras and body-
hugging tanks when the weathers
cool, or indoors where theres air-
conditioning. Its water-repellent
and the hoods adjustable too.
Reebok Running Essentials 2
Shorts, RM119
Whimsical dots and the feisty colour
scheme make this a must-have in any
style-conscious runners wardrobe.
Neither too tight nor too loose, theyre just
right for race day and training sessions.
Mizuno Square Shorts, RM89.90
Dry Lite technology helps keep
you cool, transporting moisture
away from your body and boosting
skin breathability. An inner mesh
layer provides support without
hampering movement.
Reebok ONE Mesh Jacket, RM169
Keep warm, stay dry and flaunt your
traffic-stopping abs in this gorgeous
cropped jacket! It hugs your contours,
wicks away moisture and comes
with a packable hood for rainy days.
Salomon Trail Runner Tight
Shorts, RM89.90
Made with adventurous trail runners
in mind, the shorts give your tush a
slight lift without compromising comfort.
Place your MP3 in the zippered back
pocket and youre good to go!
1407 - F_Fitness.indd 72 6/9/14 5:16 PM
Bounce your way to a slim, sculpted body by
taking a turn on a trampoline! Youll blast fat and
firm up all over while having the time of your life.
By KAREN ASP
Photographs
by DUSTIN SNIPES
1407 - F_Fitness.indd 73 6/9/14 5:16 PM
1407 - F_Fitness.indd 72 6/9/14 5:16 PM
Bounce your way to a slim, sculpted body by
taking a turn on a trampoline! Youll blast fat and
firm up all over while having the time of your life.
By KAREN ASP
Photographs
by DUSTIN SNIPES
1407 - F_Fitness.indd 73 6/9/14 5:16 PM
JUMP AWAY
THE JIGGLE
1) CLAP JACK
Works legs, butt,
shoulders, and core
Stand with feet together and
arms extended at sides. Jump
up as you open legs and clap
hands overhead [shown].
Return to starting position
and immediately repeat.
I
IT MIGHT SEEM LIKE childs play,
but springing on a trampoline burns
nearly 7 calories a minuteabout
what you torch joggingand fires
up every muscle from your shoulders
to your feet (especially those in
your legs and butt). By adding a
few targeted toners and mixing
up your position, you can increase
the sculpting power even more,
says Rhonda See, a fitness coach
and the owner of Sky Zone Indoor
Trampoline Parks in Buffalo and
Rochester, New York, who designed
this plan. While all that trimming
and toning is reason enough to
catch some air, weve got one more:
Its super fun! So call dibs on your
kids backyard bouncer and put
these moves to the testwe dare
you not to smile.
The PLAN
HOW IT WORKS
Twice a week, do 10 reps of each
exercise in order; repeat the
entire circuit 3 to 5 times.
YOULL NEED
A large (it should be 2 to
4 feet wider than your
height) trampoline.
1407 - F_Fitness.indd 74 6/9/14 5:16 PM
A | B
2) KICK TO HUG
Works legs and butt
Stand with feet together and arms extended
at sides. Jump up as you bend knees, kicking
heels toward your butt [A]. Land in starting
position and jump up again, this time hugging
knees toward chest [B], to complete 1 rep.
SAFETY CHECK
As fun and low-impact as trampolining is, its
not risk-free: In 2012, nearly 95,000 emergency
room injuries were associated with bouncers.
Follow these tips to stay off the sidelines:
GO IT ALONE
The more people there are on a trampoline,
the greater the chance of a painful collision
and its usually the lightest person who takes
the hardest hit. No matter how much your
kids beg to join you, stay solo.
START SLOW AND LOW
The first time you do this workout, only jump
a foot high and dont move too quicklyit takes
practice to get used to the unstable surface
and the strength of the springs. Push yourself
a little harder (and go a bit higher) each session.
STAY CENTERED
Youll get the biggest and safest bounce
in the middle of the trampoline. If you end
up outside that target zone, stop and walk
back to the center to prevent a dangerous fall.
GET IN GEAR
To protect your knees from bruising and burns,
wear formfitting pants or capris. For the best
traction and maneuverability, jump bare-
foot or wear socks with rubber grippers
on the bottom.
1407 - F_Fitness.indd 75 6/9/14 5:17 PM
3) TORSO TWIST
Stand with feet hip-width apart and arms
extended at sides, hands in fists. Jump up
and lift left knee toward right hip as you
rotate torso slightly to the left, bringing right
arm in front of chest and extending left arm
behind you [shown]. Land and repeat on
the opposite side to complete 1 rep.
1407 - F_Fitness.indd 76 6/9/14 5:17 PM
A | B
4) SEAT TO KNEE DROP
Works core
Stand with feet together and arms extended at sides.
Jump up and extend legs in front of you [A], landing in a
seated position with hands at your sides. Immediately
push off hands as you bend knees [B], landing in a kneeling
position. Bounce up to starting position to complete 1 rep.
A | B
5) PLYO PUSH-UP
Works chest, shoulders, arms, and core
Get in plank position with hands on a padded edge and
lower your knees onto the trampoline. Bend elbows [A],
then push up forcefully, extending arms as you lift hands off
edge [B]. Land in starting position and immediately repeat.
ADDING AN EXPLOSIVE MOTION
TO A TONER ENGAGES MORE
MUSCLE FIBERS, INCREASING
THE SCULPTING BENEFITS.
1407 - F_Fitness.indd 77 6/9/14 5:17 PM
3) TORSO TWIST
Stand with feet hip-width apart and arms
extended at sides, hands in fists. Jump up
and lift left knee toward right hip as you
rotate torso slightly to the left, bringing right
arm in front of chest and extending left arm
behind you [shown]. Land and repeat on
the opposite side to complete 1 rep.
1407 - F_Fitness.indd 76 6/9/14 5:17 PM
A | B
4) SEAT TO KNEE DROP
Works core
Stand with feet together and arms extended at sides.
Jump up and extend legs in front of you [A], landing in a
seated position with hands at your sides. Immediately
push off hands as you bend knees [B], landing in a kneeling
position. Bounce up to starting position to complete 1 rep.
A | B
5) PLYO PUSH-UP
Works chest, shoulders, arms, and core
Get in plank position with hands on a padded edge and
lower your knees onto the trampoline. Bend elbows [A],
then push up forcefully, extending arms as you lift hands off
edge [B]. Land in starting position and immediately repeat.
ADDING AN EXPLOSIVE MOTION
TO A TONER ENGAGES MORE
MUSCLE FIBERS, INCREASING
THE SCULPTING BENEFITS.
1407 - F_Fitness.indd 77 6/9/14 5:17 PM
A | B
6) PIKE ROLL
Works abs
Lie face-up with your head an arms length away from
one edge of the trampoline, and extend legs in front of
you. Extend arms overhead and hold the padding or
edge of trampoline with hands [A]. Lift legs as you curl
your back off the trampoline, stopping when legs are
overhead [B]. Slowly roll legs down to starting position.
YOUR ABS SHOULD BE DOING ALL
THE WORK DURING THIS MOVE.
IF YOU FEEL A STRAIN IN YOUR
BACK, BEND YOUR KNEES.
1407 - F_Fitness.indd 78 6/9/14 5:17 PM
A | B
7) SPEED SKATER
Stand on right side of the
trampoline with weight on right
foot and left leg extended at a
diagonal behind it. Bend knees
and lean forward, bringing
left hand toward chest as you
extend right arm behind
you [A]. Jump to the left [B],
landing on left foot with
right leg behind it, to
complete 1 rep.
Continue, moving
as quickly as you can.
A | B
8) JUMP LUNGE
Stand with feet staggered and a strides length apart,
right in front of left and left heel lifted. Place hands on
hips and bend knees 90 degrees [A]. Jump up [B] as you
switch legs, landing in a lunge with left foot forward,
to complete 1 rep. Continue, alternating legs each time.
1407 - F_Fitness.indd 79 6/9/14 5:17 PM
YOUR BACKYARD BURGER
JUST GOT A LOT BETTER!
WHY? FIND OUT INSIDE.
1407 - F_Food.indd 80 6/8/14 12:38 PM
P
h
o
t
o
g
r aph
s
b
y

V
i
c
t
o
r

S
c
h
r a g
e
r
A surprise secret topper
adds major avor to this
juicy beef burger
(recipe on page 85).
1407 - F_Food.indd 81 6/8/14 12:38 PM
YOUR BACKYARD BURGER
JUST GOT A LOT BETTER!
WHY? FIND OUT INSIDE.
1407 - F_Food.indd 80 6/8/14 12:38 PM
P
h
o
t
o
g
r aph
s
b
y

V
i
c
t
o
r

S
c
h
r a g
e
r
A surprise secret topper
adds major avor to this
juicy beef burger
(recipe on page 85).
1407 - F_Food.indd 81 6/8/14 12:38 PM
Turkey Burger
with Ponzu
Carrot and
Cucumber
Ribbons
Serves: 4
FOR THE BURGER
450 grams organic turkey, divided
into four patties
salt
freshly ground black pepper
1 teaspoon olive oil
4 ciabatta buns, sliced
and toasted
4 green or red leaf lettuce leaves
FOR THE PONZU CARROT
AND CUCUMBER RIBBONS
2 tablespoons low-sodium
soy sauce
2 tablespoons fresh lemon juice
1 tablespoon granulated sugar
1 tablespoon toasted sesame oil
1 teaspoon wasabi paste
1 carrot, sliced into ribbons
using a vegetable peeler
1 cucumber, sliced into ribbons
using a vegetable peeler
1 To make the ponzu carrot and
cucumber ribbons: In a medium
bowl, whisk together soy sauce,
lemon juice, sugar, sesame oil, and
wasabi paste until incorporated.
Add the carrot and cucumber
ribbons and toss; set aside.
2 Season the turkey patties with a
pinch each salt and pepper. Brush a
grill grate with the olive oil and heat
to medium-high. Grill turkey patties
for 5 to 6 minutes, or until the burger
releases from the grate without
sticking. Flip and cook for another
5 to 6 minutes.
3 To build the burgers, place a
lettuce leaf and a patty on each
ciabatta bun bottom. Add the ponzu
vegetable ribbons and a bun top.
Nutrition score per serving
421 calories, 15g fat (3g saturated),
46g carbs, 26g protein,
4g fber, 745mg sodium
How do you improve
on a savory staple?
By adding innovative sauces and toppings, which transform
this backyard favorite into a surprisingly sophisticated meal.
Tese ve fresh takes from Makani Gerardi, the executive
chef and cofounder of Pono Burger in Santa Monica,
California, will keep you grilling all year long.
Ponzu,
a Japanese
version of
vinaigrette,
adds a spicy,
citrusy note.
1407 - F_Food.indd 82 6/8/14 12:39 PM
Balsamic
Portobello
Mushroom
Burger
Serves: 4
(plus 30 minutes marinating)
FOR THE BURGER
4 organic portobello
mushrooms, cleaned and
stems removed
salt

1
4 whole-wheat buns, toasted
frise lettuce (optional)

1
4 red onion, thinly sliced

1
2 avocado, cut into 1-cm slices

1
2 tomato, preferably heirloom,
cut into 1-cm slices
FOR THE BALSAMIC
VINAIGRETTE
3 tablespoons balsamic vinegar

1
4 cup extra-virgin olive oil

1
4 teaspoon Dijon mustard

1
4 teaspoon granulated sugar

1
8 teaspoon fresh thyme leaves

1
8 teaspoon minced fresh garlic
pinch kosher salt
1 To make the balsamic vinaigrette:
In a medium bowl, whisk all of the
ingredients until incorporated.
2 In a large, shallow dish, drizzle
the mushrooms with the balsamic
vinaigrette and marinate for at
least 30 minutes (or overnight,
covered and refrigerated). Season
with salt, pepper, and
1
4 teaspoon
olive oil (or just enough to lightly
coat surface).
3 Meanwhile, preheat the
grill to medium-high. Add the
mushrooms and grill for 3 minutes;
fip and cook them for another 3
minutes.
4 To build the burgers, place the
frise (if using) and a mushroom
on each bun bottom. Add onion,
avocado, tomato, and a bun top.
351 calories, 20g fat (2.5g
saturated), 39g carbs, 9g protein,
Even carnivores will
love the portobellos
meaty texture.
1407 - F_Food.indd 83 6/8/14 12:39 PM
Char Siu Pork
Burger with
Cilantro
Asian Slaw
Serves: 4
FOR THE BURGER
450 grams ground pork, divided
into four patties
salt
4 crusty rolls
FOR THE CHAR SIU GLAZE
2 tablespoons low-sodium
soy sauce
1
1
2 tablespoons honey
1
1
2 tablespoons ketchup
1
1
2 tablespoons brown sugar
1 tablespoon Chinese rice wine
1
2 tablespoon hoisin sauce
1
4 teaspoon Chinese fve-spice
powder
FOR THE CILANTRO
ASIAN SLAW
1 tablespoon hoisin sauce
1
1
2 tablespoons fresh lime juice
pinch kosher salt
freshly ground pepper
1
4 cup grated green cabbage
1
4 cup grated carrot
1
4 cup cilantro sprigs
1 To make the char siu glaze: In a
small saucepan, heat all of the
ingredients over medium-low.
Cook and stir until just combined
and slightly warm, about 2 to 3
minutes; set aside.
2 To make the cilantro Asian slaw,
mix the hoisin sauce, lime juice,
salt, and pepper in a medium bowl.
Add cabbage, carrot, and cilantro;
toss to coat.
3 Season the pork patties with a
pinch each salt and pepper. Brush
a grill grate with the olive oil and
heat to medium-high. Grill patties
for 5 to 6 minutes; fip and cook for
another 5 to 6 minutes.
4 To build the burgers, place each
patty on a roll bottom. Add a drizzle
of the char siu glaze, the cilantro
Asian slaw, and a roll top.
saturated), 36g carbs, 24g protein,
Tis take on
a Chinese
pork dish
is bursting
with avor.
1407 - F_Food.indd 84 6/8/14 12:40 PM
Beef Burger
with Strawberry
Compote and
Caramelized
Onions
Serves: 4
FOR THE BURGER
450 grams organic 90% lean beef,
divided into four patties
salt
4 Hawaiian rolls (or brioche
buns), toasted
4 green leaf lettuce leaves
FOR THE STRAWBERRY
COMPOTE
1 tablespoon balsamic vinegar
2 tablespoons julienned onions
1
4 cup granulated sugar
1 cup strawberries, quartered
1 sprig fresh thyme
1
4 teaspoon salt
FOR THE CARAMELIZED
ONIONS
1
2 tablespoon olive oil
1
4 large onion, julienned
pinch kosher salt
1
2 tablespoon balsamic vinegar
1 teaspoon fresh thyme leaves
1
4 tablespoon granulated sugar
1 To make the strawberry compote:
In a small pan, heat the balsamic
vinegar over medium-high. Cook
until reduced by half, about
5 minutes; set aside. In a medium
pot, saut the onions in the olive
oil until brown. Mix in reduced
balsamic vinegar and sugar, stirring
frequently until the granules are
completely dissolved, about 5 to 7
minutes. Add the strawberries and
thyme sprig and cook for 15 to 20
minutes, until the mixture thickens.
Remove the thyme, add salt, and
set aside.
2 To make the caramelized onions:
In a medium pan, saut onion in
olive oil over high heat. Add salt,
balsamic vinegar, thyme, and sugar.
Continue to saut until the onions
are brown, about 7 to 8 minutes;
set aside.
3 Season the burgers with a pinch
each salt and pepper. Brush a grill
grate with 1 teaspoon olive oil and
heat it to medium or medium-high.
Place the burgers on the grill, cover,
and cook for 4 minutes. Flip and
cook for an additional 4 minutes.
For well-done burgers, cook for a
few minutes longer on each side.
4 To build the burgers, place a
lettuce leaf and a patty on each roll
bottom. Add a layer of caramelized
onions, a spoonful of the strawberry
compote, and a roll top.
*
452 calories, 18g fat (5g saturated),
45g carbs, 28g protein,
2.5g fber, 524mg sodium
Chile-Mint
Mahimahi
Burger
Serves: 4
FOR THE BURGER
4 113 grams mahimahi steaks
(or substitute halibut)
salt
1 teaspoon grapeseed oil
4 whole-wheat pita pockets
1
4 cup fresh mint leaves,
cut into thin strips
FOR THE CHILE-MINT
VINAIGRETTE
1
2 cup washed, dried, and
picked cilantro
1
4 clove garlic
1
2 tablespoon agave syrup
1
4 serrano chili, minced
1 tablespoon fresh mint leaves
1 teaspoon minced fresh ginger
1
2 lime, juiced
2
1
2 tablespoons grapeseed oil
kosher salt
FOR THE SALAD
1
2 mango, sliced into long strips
1
2 cucumber, sliced into long
strips
1
2 jalapeo, de-stemmed and
minced, including the seeds
1
4 onion, thinly sliced
113 grams mixed feld greens
1 To make the chili-mint vinaigrette:
Place the cilantro, garlic, agave
syrup, chili, mint, ginger, and lime
juice in a blender and blend at high
speed. Slowly add oil to emulsify,
and season with salt and pepper.
2 To make the salad: In a large
bowl toss the mango, cucumber,
jalapeo, onion, and feld greens
with the vinaigrette.
3 Season the mahimahi with a
pinch each salt and pepper. Brush
a grill grate with grapeseed oil;
heat to medium-high. Place the
mahimahi on the grill and cook for
2 to 3 minutes; fip and cook for
another 2 to 3 minutes.
4 To build the burgers, place each
mahimahi steak in a pita pocket.
Add some salad; garnish with mint.
saturated), 28g carbs, 25g
protein, 4g fber, 277mg sodium
Want
more?
Go to shape.com/burgers to get the
recipe for Bison Burger with Spicy Chile.
1407 - F_Food.indd 85 5/29/14 3:19 PM
Conquer
the clutter
Closet out of control? Handbag a
bottomless pit? Get organized fast with
these clever tips. By Celeste Perron
Shape Your Life
1407 - SYL_Spring.indd 86 5/29/14 3:42 PM
Shape Your Life {Spring Cleaning}
Admit it: At least onceand maybe a lot more often than thatyouve stood outside your own
home, desperately rooting around in an overflowing purse for the house key. If so, youve probably also been
known to spend hours searching the towering piles in your workspace for a stray but crucial piece of paper.
Youre not alone. In fact, disorganization and clutter is practically epidemicnot to mention expensive.
A survey conducted by Brother International Corporation found that 38 on-the-job hours per person per
year (almost an entire workweek!) are wasted looking for misplaced items in the office, and 30 percent
of employees reported missing out on reimbursement for a business expense because they had lost their
receipts. The psychological toll of messiness is high as well, notes Carrie Barron, M.D., a New York City
based psychiatrist and author of The Creativity Cure. When you walk into a cluttered room, its draining.
We need space and order in our lives, and unnecessary disorder can be depressing and anxiety-producing.
Just imagine the calm, efficient version of yourself youd be if you could find a way through the chaos.
Does the thought of de-cluttering make you panic? Dont worry, says Barron; it can actually feel good. The
process of removing things is therapeutic because its proactiveit moves you from a state of procrastination
to a place of self-mastery. Get started with these strategies for clearing out four key areas of your life: Closet,
office, basement or storage space, and gym bag or handbag. Order restored!
De-clutter your...
. . . closet
Conventional wisdom holds
that if you havent worn an
item for a year, it should
go into the donation bag.
But who among us hasnt
occasionally dug out a
much-beloved, 5-year-old
tunic from the back of the
closet and given it one more
great season? Rather than
determining whether youve
sported a particular skirt or
blouse lately, ask yourself if
you actually want to wear
itor if youre just hanging
on to it because it cost a lot,
or you loved wearing it once
upon a time. If a piece of
clothing doesnt make you
feel good, get rid of it, says
Kim Colwell, a Los Angeles
transformational interior
designer and feng shui
consultant. Clothing can
be emotionally loadedfor
example, bringing you back
to a time when you didnt
feel confident, or reminding
you of a bad relationship,
or the fact that you cant fit
into the same size you did
five years ago. If you look at
something and think, Ugh,
acknowledge it. Then kick it
to the curb.
What about clothes or
accessories that fill you with
joy but which you rarely put
on? If you have pieces that
are truly collectibles, like a
Chanel sweater you know
youll rarely wear, keep them
in a separate place, not in the
closet you use every day,
advises Colwell. That leaves
the items we admit well
never wear again, but cant
part with for sentimental
reasons. See if a seamstress
can modernize it, or turn the
fabric into a pillow, suggests
Colwell. If its so important,
try to find a better place for it
than the back of your closet.
For a garment that is too
beloved to alter, consider
tucking it into a box labeled
Nostalgia, suggests
Kate S. Brown, a certified
professional organizer and
director of the National
Association of Professional
Organizers. Call it what it is
and put it away. The clothes
closet should be for actively
used items, period.
Once youve purged what
youre no longer wearing,
its time to reorganize the
things you are. The pros
swear by color-coded
hangers: Hang shirts on
blue, pants on yellow, and
skirts on greenor organize
by occasion, grouping
workday, evening, and
weekend pieces. Within
each category, keep similar
colors together and you can
make outfits in an instant.
Try Jill Martin space-saving
flocked hangers (qvc.com).
. . . oice
Think youre too busy
working hard at your job to
take time out to straighten
up? Your colleagues (and
supervisors) probably dont
agree: Nearly three-quarters
of respondents in the Brother
International survey said a
messy desk is a sign of a
cluttered mind rather than
a sign of a genius at work,
and 86 percent felt that a
disorganized workspace is
unprofessional. Its not
just about what others think,
either. If you walk into your
office and see disorder, it can
make you feel stressed and
overwhelmed, says Colwell.
But if your desk is clear and
everythings in its place,
youll be ready to tackle the
demands of the day.
The first move: Get rid of
those piles of paper spilling
out of trays and the Post-its
ZIP IT! Every penand
lipstickhas its place
SCAN IT! Shrink your paper piles by digitizing with a Doxie.
littering your desktop. In this
digital age, there are some
truly innovative ways to go
(almost) paperless. Brown
recommends two key tools:
a desktop scanner and
Evernotea free website
(and accompanying app)
that lets you store, organize,
and access scans, photos,
and nearly any other type of
file safely. Having Evernote
on your phone is like carrying
around your file cabinet,
says Brown. And when you
take a photo with the app
say, of a Post-it or business
cardyou can put it right into
a destination folder. As for
scanners, consider one of the
handheld, portable models
now in vogue which have the
sleek look of a smartphone.
There will always be a few
things you need on paper,
and those should go into
colored file folders coded to
specific projects.
When you walk into a room,
your eye craves a place to
land, and if theres something
positive to look at, youll feel
more grounded, says Colwell.
She suggests bringing in
something that reminds you
of your successes, whether
thats a professional award or
a photo or memento from a
great vacation.
. . . basement/
storage space
The location of this spot will
vary depending on whether
you live in a small apartment
or a sprawling house, but
every home has one: that
place where random stuff
morphs into a mound of
junk. The best way to wrangle
it into submission is with a
combination of shelving and
plastic storage boxes you can
label, says Brown. The things
you use infrequently go into
the boxes: Snow clothes,
To keep the clutter from
recolonizinga common
problembuy two large bins
and designate them as inbox
and outbox. When you come
home with a new yoga mat or
gear from the hardware store,
drop it in the inbox until
you can find a permanent
place for it. The outbox
is for anything that will
be heading out the door
soonmail, clothes going
to the tailor, borrowed
items youre returning to
a friend. My clients like to
find bins that fit their personal
style; they can be baskets,
either modern or vintage,
says Colwell. No matter what
your aesthetic is, attractive
catchalls make your home
look nicer while they make
your life easier.
. . . gym bag/
handbag
Theres a huge incentive
for having an organized,
ready-to-go workout bag:
Youre more likely to actually
get to the gym. Youll also
never again have that awful
realization that you left a clean
pair of underwear at home.
First, rather than using
a generic tote, invest in a
real gym bag with lots of
compartments, says Julie
Sieben, a personal trainer
and author of Six Weeks to
LABEL IT! Bins and
boxes will keep you sane.
Love Running. Use separate
pockets for toiletries, small
items like hair ties, and dirty
or wet clothes, keeping the
main section clear for clean
gear and shoes. Perhaps
most important, says Sieben,
is to stock the bag with a
dedicated set of essentials
like shampoo, sneakers, and
headphones. If transferring
things takes too much time,
youre setting yourself up
for failure, i.e., not getting
out the door at all. After your
workout, clear out the bag
and throw in fresh clothes.
When it comes to your
everyday handbagthat
receptacle for the detritus
of daily lifeyou should go
through it each morning,
but thats a tall order while
rushing around at 7 a.m. Try
color-coding: Carry small
pouches for cosmetics,
pens, any categories you
need, in different bright
colors that youll recognize
quickly, says Colwell.
Or get the Jacq (ginjacqie.
com), a canvas contraption
of zippered pockets that you
can transfer from one bag
to another. You wont have
to root in your bag trying to
find keys and phones, says
Brown. Youll not only feel
better being that organized,
but youll look better too.
Whats left? The few things
youre mulling over that arent
ready to be filed or scanned,
and for these its okayeven
essentialto have a junk
drawer or pending pile. The
trick is to control its capacity
and find another home for
its contents before it hits
maximum volume. Limit
yourself to a set amount of
real estate for your pending
space, and dont let it grow,
says Brown.
Once your office is stripped
of clutter, add a couple of
beautiful or inspirational items.
Nostalgia, Miscellaneous
(but use clear plastic for that
bin so you can see whats in it).
More commonly used
items can sit out on shelves,
but identify each spot (with
printed labels or permanent
marker on masking tape) so
its easier to find things and put
them back where they belong.
If you have wire shelving, attach
high-use items to the side of
the shelves with big binder
clips and hooks. For instance,
fold reusable grocery bags,
pin a clip on one side, and
hang the clip on an S-hook.
Shape Your Life {Spring Cleaning}
SCOOP IN july
SPECIAL ADVERTISING SECTION
EVENTS, PROMOTIONS & NEWS
Thalgo gives you
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Naturel introduces a new product into the Naturel Margarins
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first in Malaysia and formulated innovatively with plant based
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24-HOUR HYDRATION NATUREL FORTE DHA FAT SPREAD
With the new tag line
Night Runner, Nulli
Secundus, BSN Putrajaya
Night Marathon is back
again for its 5th edition
on the 11th October
2014. With some 7,000
registered runners to date,
Mr. V. Nithiaseelan, Race
Director, is confident that
the night marathon will
see 10,000 participants
registering before the
end of 31st July. This year,
the run features changes
which include a new
race route, tag line and
insurance coverage for
the runners. Its 10-km
Corporate CSR run
category will also raise
funds for Persatuan
Disleksia Malaysia. Visit
www.bsnpnm.com or
www.hooha.asia for more
details on registration
and payment methods.
BSN PUTRAJAYA NIGHT MARATHON
1407 - Scoop 1-3.indd 89 6/9/14 4:37 PM
SPECIAL ADVERTISING SECTION
Discover the first hair
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EVENTS, PROMOTIONS & NEWS
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Heat and humidity are the known factors attributed to dull
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with Pantenes Keratin Damage Blocker Technology. It actively
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BEAUTIFUL, RADIANT AND SHINY HAIR
A new revolutionary slimming formula is in town: Cellulinov
by Sisleya clever, innovative beauty treatment for the body
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Longan seed extract, slows down the development of cellulite
and erases skins dimpled appearance, leaving it incredibly
soft and smooth. Indulge in the rich and creamy texture
of Cellulinov and witness a re-shaped silhouette.
Indulge in a nail
sensorial experience
with Revlon
Parfumerie Scented
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provide a light, enticing
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Available now at
selected SASA
Revlon Nail Bar store.
1407 - Scoop 1-3.indd 92 6/3/14 5:13 PM
Targets the first signs of aging with the new Pulpe De Rose
range by Melvita. The plumping properties resulting from
the combination of Wild Rose Petals and Wild Rose Fruit aid
in smoothing first wrinkles and restoring your skins radiance.
The wild rose that grows at high altitudes is rich in vitamin
C: 30 times higher than that of an orange. Visit Melvita any
store nationwide to indulge in this miraculous collection.
PULPE DE ROSE
THE JETTA
Presenting the fourth and latest German-engineered,
Malaysian-assembled model by Volkswagen Group Malaysia
together with partner DRB-HICOM Berhadthe Volkswagen
Jetta. This locally-assembled Jetta is the groups commitment to
offering more affordable vehicle choices to Malaysians seeking
quality and reassurance. The Jetta possesses a design that is
perfectly poised between sporty and elegant, at the same time
equipped with class leading fuel efficiency. Visit your nearest
Volkswagen authorised dealer to try on the brand new Jetta.
The Sutera Harbour 7K Sunset
Charity Runthe biggest
charity run in Sabah is back
for its 14th year and will be
held on 23rd August, 2014 at
Sutera Harbour Resort. Last
year, the run gathered 14,000
runners and supporters
together in the spirit of giving
and to promote a healthier
lifestyle. Proceeds from this
run will be donated to the
7K BeneficiariesThe Special
Olympic Sabah (SOS) and the
Sabah Thalassaemia Society;
both of which are non-
profit organisations located
in Kota Kinabalu. For more
information, kindly log on to
facebook.com/suteraharbour.
THE 14TH SUTERA HARBOUR
7K SUNSET CHARITY RUN
1407 - Scoop 1-3.indd 93 6/3/14 5:13 PM
Win!
1. Log onto www.shape.com.my
2. To participate, you must first complete a registration form.
This is a one-time registration process and your details will
be kept for future contest entries.
3. After you have registered, you will only be required to
enter your username and password for future contest
submissions.
4. You are only allowed to submit one entry per contest
(unless stated otherwise).
5. Promotion period: 1 July 2014 to the 31 July 2014
Terms & conditions: The contest is open to all residents of
Malaysia. Employees of Blu Inc Media Sdn Bhd, sponsors,
their advertising agencies and immediate family are not
eligible to enter the contest. Late, incomplete and unclear
entries will not be entertained. The decision of the judges is
final and no correspondence will be entertained. All winners
will be notified by email or post.
HOW TO ENTER
SHAPE PROMOTION
Cres Deep Tissue
Healing Massage
worth RM300!
Cres offers a healing touch in its newly launched treatment
the Deep Tissue Healing Massage. Our muscles react almost
instantly to the stresses and rigours of life, and Cres helps
release these effects with natural old teak wood and its Deep
Sensual Massage Oil. Massage techniques such as sliding,
rolling and kneading are used with a variety of teak wood oils
to reach the deep tissues of trouble spots, especially at the
neck, shoulders, back and legs. This massage regime helps
reduce muscular pain and periodical migraine even while
softening stubborn cellulite along with having a host of many
other health benefits. For deep relaxation and swift recovery,
come to Cres salon to experience the magical touch that will
free your mind from exhaustion.
19
LUCKY
READERS
who answer the
following question
correctly will win
Cres Deep Tissue
Healing Massage
treatments worth
RM5700 in total.
1407 - BOB_Promo-Cres.indd 92 5/29/14 11:39 AM
Win!
submissions.
HOW TO ENTER
SHAPE PROMOTION
Acca Kappa Gift
Set worth RM235!
24
LUCKY
READERS
who answer
the following
question correctly
will win Acca
Kappa Gift Set
worth RM5640
in total.
Acca Kappa was founded in Treviso, Italy by a young bristle
merchant named Hermann Krull in 1869. For over 140 years,
Acca Kappa has been a leading brand in manufacturing high
quality hair brushes with workmanship techniques that have been
handed down from generation to generation. This is why it is no
surprise that the brands Protection Brushmade of reforested
Beechwood and special nylon-looped bristlesis one of Acca
Kappas best selling creations because it moves easily through
and effectively detangles hair without damaging its structure.
Beyond this, the brushs specially-designed looped
bristles gently massage the scalp, stimulating microcirculation
that is so beneficial to hair follicles. Its natural rubber
cushion also absorbs and distributes pressure evenly,
ensuring a more delicate brushing action on the scalp and
hair. From the design to the materials used, the Protection
Brush is ideal for fine, delicate hair of for all lengths.
1407 - BOB_Promo-Acca Kappa.indd 93 5/29/14 6:06 PM
Win!
submissions.
HOW TO ENTER
SHAPE PROMOTION
27
LUCKY READERS
who answer
the following
question correctly
will win Meditree
Rejuvenate
Products worth
RM5589 in total.
Meditree
Rejuvenate
Products
worth
RM207!
Meditree wants you to look youthful and feel rejuvenated the
organic way! Imagine a drop of serum containing the vitamin
C equivalent of 50 orangeslook no further than the Meditree
Rejuvenate series. This series is rich in Quandong and Kakadu
Plum extracts, the richest sources of vitamin C compared to any
other fruit on earth. Vitamin C in the Rejuvenate series is used
to accelerate the production of collagen synthesis helping slow
down the ageing process. Derived from 100% natural and certified
organic ingredients, Meditree Rejuvenate boasts the absence
of synthetic substances that could prove harmful to users
and the environment, plus healthy skin that glows and radiates.
1407 - BOB_Promo-Meditree.indd 94 6/9/14 8:41 PM
submissions.
HOW TO ENTER
SHAPE PROMOTION
Frances leading certified ORGANIC beauty brand, Melvita
now offers ladies a pain-free way to a slimmer body with the
brand new organic LOr Rose firming oil. Melvita was inspired
by Pink Golda small pink berry found on Runion Island that
is renowned for its detoxifying properties. This unique firming oil
combines effective action with pleasure of use that visibly reduces
cellulite. LOr Rose combines four oilsPink berry, Sea buckthorn
seed and pulp, Black pepper and Rosehip oils, all working together
to moisturize, nourish, enhance your skins beauty and envelop
it in a delicate scent that leaves you feeling deliciously light.
83% of women experience smoother skin after just 14 days*
*Study conducted on 29 women; product applied twice daily.
Win!
Melvita Organic LOr Rose
Gift Set worth RM352!
16
LUCKY
READERS
who answer
the following
question correctly
will win Melvita
Organic LOr Rose
Gift Sets worth
RM5632 in total.
1407 - BOB_Promo-Melvita.indd 95 6/2/14 10:56 AM
Standing tall at 179 cm, eighteen-
year old Donna Veki defeated
10th seeded Dominika Cibulkova
at the 2014 BMW Malaysian Open
in April, making her the youngest
player to win a WTA title in eight
years. She was only slightly taller than
her very first racquet when she started
taking tennis lessons at six, winning her
first Croatian nationals at the age of
ten. Currently ranked number
65 in the world, Donna has
been competing in the pro
circuit since she was
sixteen. A talented
player, she has had
quite a number
of good games
since turning
professional!
By Stephanie Goh
P
h
o
t
o
g
r
a
p
h

b
y

2
0
1
4

B
M
W

M
a
l
a
y
s
i
a
n

T
e
n
n
i
s

O
p
e
n
Fit & Famous
SMASHI NG IT WITH
I USUALLY DO A
COMBINATION
OF STRENGTH
AND CARDIO
EXERCISES;
MY COACH
CUSTOMIZES
THE REST OF
MY TRAINING
ROUTINE.
I always find it somewhat
difficult to stay focused before
a match due to nerves, which
is normal. Out on the court,
I just think about the next
point and my next move.
I found it quite
difficult adjusting
to the heat and
humidity in
Malaysia, but
fortunately, most
of my matches
were scheduled
in the evening.
Arriving a few
days before the
tournament to
acclimatize myself
to the heat
helped.
I trained as a gymnast
for a few years before
picking up tennis.
I wanted to
try something new
and fell in love
with the sport almost
immediately
THE FIRST
THOUGHT THAT
CROSSED MY
MIND AFTER
WINNING THE
BMW MALAYSIAN
OPEN WAS: OMG,
I JUST WON
A TOURNAMENT!
Donna
Veki
1407 - BOB_FitFamous-Donna.indd 96 6/5/14 2:28 PM
I n b i s c o _ 7 0 3 3 3 _ S h a p e . p d f P a g e 2 2 9 / 0 5 / 1 4 , 1 2 : 2 2 P M
0 0 0 0 0 7 0 7 0 7 _ S h a p e ME E . p d f P a g e 1 2 / 0 6 / 1 4 , 1 2 : 3 0 P M

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