Tabla de contenidos para December 2016 en Shape

Post, pin, tag, click, and tweet @Shape_Magazine @FitnessMagazine GOT FOUR MINUTES? You can get a kick-butt workout—courtesy of our #Fitin4 video series with trainer Kaisa Keranen of @KaisaFit. Lace up and sweat to the latest session at shape.com/kaisa. Plus, catch Kaisa’s Instagram Story takeover @Shape_ Magazine on December 6! Faster, Stronger, Fitter You’ve been racking up the reps—now put those muscles to the test. Find out just how fit you are with these five quick exercise drills at fitnessmagazine.com/fitnessquiz, then come back anytime to keep tabs on how much you’ve improved. SHOUT IT OUT: #LOVEMYSHAPE Use the feel-good hashtag whenever you post a pic to Instagram or Facebook that’s all about body positivity. See what our cover star Heidi Klum ’grammed and be inspired! Fresh and Healthy Taste why superfoods…

Lust for Dust Your mom probably excused herself to go powder her nose. Your version? Powdering your lips. Tinted lip powders glide on from the applicator like any gloss, then melt onto your mouth to create a sultry, saturated stain. Best part: You don’t have to leave the party to reapply— the waterproof pigments last for hours. Try Touch In Sol Chroma Powder Lip Tints ($20 each , sephora.com). Scents That Stir When you recruit renowned designer Philippe Starck to create a line of fragrances, you know the bottles will be stunning (see exhibit A, right). But how will the actual scents stack up? As it turns out, all three—which evoke the fresh, mineral, and musky smells of clean, sexy skin—are just as exquisite. Starck Peau de Soie, Peau de…

Turnheads withthese four fresh updates to holiday partyhair. Bombshell Braid As Seen on Riley Keough This “graceful, playful style works best on second-day hair,” says Tresemme stylist Jeanie Syfu. So spritz first with dry shampoo (try Macadamia Professional Style Extend Dry Shampoo, $20, ulta.com) to ensure freshness and to give hair some grip. Sweep your hair back, leaving a few loose pieces around the front, and begin braiding at the crown, fastening the braid at the bottom with a clear elastic. Finish with hair spray all over to hold the braid in place. (Try Tresemmé Two Extra Firm Hold Hairspray, $4, at drugstores.) “This style starts neat,” Syfu says, “then when and if it gets messy, it still looks amazing!” Party Pony As Seen on Kendall Jenner "The full ponytail…

OM DELIVERY Who couldn’t use a spot to go unplugged? The refined Karma Bliss meditation chair ($179, karmabliss.com) supports Zen seekers in a comfortable, cross-legged position so they can be mindful— not fidgety TOP KNOT These geomet ric gold-plated hair accessories by Oribe - (from $65 each, oribe.com) are the crowning luxuryforany soak in the tub— or a night out. SMALL JOYS Inside this festive Jo Malone London Christmas Ornament ($35, jomalone.com) are gym-bagready versions of the brand’s Peony & Blush Suede Cologne and Grapefruit Body Crème — aah. Spa-Tify Pair these pretty shea butter– infused Mission Grove by Soap & Paper Factory bar soaps ($8 each, soapandpaperfactory.com) with Jonathan Adler’s Smoke Hollywood Soap Dish ($24, jonathanadler.com) to add luxury to anyone’s morning ritual. PUFF PIECE With a dash of…

Even if you’re in have a work- chances are you ou’d love to out weakness yoguiv’din logv uep t o Instead of giving up aining, taking on triathlon training, a head- child’s pose over your jump stand, or cursing trip through rope while you double-unders, pinpoint the source of your hang-ups to craft a success plan so you can get faster, stronger, and leaner. “With the right approach, your body can adapt and increase its capacity for performance,” says Maren S. Fragala, Ph.D., the director of Athlete Health & Performance at Quest Diagnostics. Follow these tactics to make your breakthrough. Getyour Formdown As you aim to ramp up your strength training or mileage, proper form becomes critical. “Ifyou have poor biomechanics, you’ll use more energy because you’ll be working at…

The tightest bellies aren’t formed simply by firming the four muscles that make up your abs. “Think back to those athletes’ bodies at the Olympics,” says Dixie Stanforth, Ph.D., a teaching fellow in the department of kinesiology and health education at the University of Texas at Austin. “One of the things that makes them look so good is that they don’t train muscles in isolation. They’re not doing abs-only moves. They’re using many muscles at once, because that’s how the body works best.” In other words, thanks to the domino effect, fine-tuning how much other supporting muscles pitch in during certain exercises can help you trim your waist. Meet five muscles that affect your belly, and find out how to get them to work as ab tighteners. Neck Flexor Have…

A multicolored meal makes for more than an amazing photo in your feed. When those vivid tones come from veggies, fruit, herbs, spices, and seeds, it’s a fun, eye-catching way to get all kinds of nutrients. Here, chefs bring the digitally driven trend to three healthy dishes. Vegan Technicolor Pizza Spread cilantro pesto (or your favorite variety) on whole wheat pita or flatbread, then arrange even rows of sliced red peppers, orange peppers, mango, and red onion on top, leaving a strip of green pesto in the middle. Drizzle with olive oil and bake on an oiled baking sheet at 300° for 15 minutes or until pita is slightly golden and vegetables have softened. —Created by Matt Holloway and Michelle Davis, authors of Thug Kitchen 101 Rainbow Ratatouille Cut red…

Makeit: CHOCOLATECOCONUT KIWI Place 1 teaspoon shredded unsweetened coconut in a dry medium skillet and cook, stirring frequently over medium heat, until it starts to brown, 1 to 2 minutes. Slice 1 peeled kiwi into 1∕4-inch-thick slices. Line a plate with foil and place 1 ounce choppedbittersweet chocolate in a small microwave-safe bowl. Microwave on medium for 45 seconds. Stir and return to the microwave, cooking on medium in 20-second intervals and stirring after each one, until melted. Tilt the bowl on its side and dip each kiwi slice into the chocolate, then place on the prepared plate. Sprinkle with toasted coconut and transfer to the refrigerator until the chocolate is firm, about 30 minutes. (Serves 2, 81 calories each) Snack Smart Get more from your between-meal eats. Pack in…

Day1 You’re starting to feel slightly congested and a little achy. Pop a probiotic. Taking the healthy bugs daily can shave about two days off your cold and make your symptoms 34 percent less severe, according to a study in the British Journal of Nutrition. Probiotics help regulate your immune system’s inflammatory response, reducing symptoms like wheezing. Look for the strains Lactobacillus rhamnosus LGG and Bifidobacterium ani-malis BB-12. Spray Away. Start using a saline nasal rinse three times a day This will flush out the cold virus that is make ing you sick, as well as compounds like his tamines, prostaglan dins, and leukotrienes that cause sniffling, reports the Journal of Infectious Diseases and Immunity. Suck on zinc.These lozenges shorten cold duration by about three days, new research in the…

. . .happy Food Sweet and Savory Oranges and tangy dried cranberries add brightness to the mustardy pork, hearty brussels sprouts, and nutty pecans. Creamy Polenta With Roasted Root Vegetables and Kale Pesto Serves:4 Active time:15 Minutes Total time:1 hour 2 1∕2 pounds peeled root vegetables, like beets, carrots, turnips, and radishes, cut into 1∕4-inch cubes 1∕4 cup plus 2 tablespoons extra-virgin olive oil 1 teaspoon salt 6 cups water or lowsodium vegetable stock 1 cup quick-cooking polenta 1∕4 cup finely gratedParmesan Black pepper 1 garlic clove 2 cups chopped kale 2 tablespoons pine nuts 2 tablespoons lemonjuice 1 Preheat the oven to 400°. On a large baking sheet, toss vegetables with 2 tablespoons olive oil and 1∕4 teaspoon salt . Roast until tender, 30 to 35 minutes. 2 Meanwhile,…

FITNESS Cedric X. Bryant Chief science officer, American Council on Exercise Michelle Lovitt Trainer working with celebrities, Olympians, and professional athletes Jillian Michaels Creator of Jillian Michaels Body Revolution Michele Olson, Ph.D. Professor of exercise science, and lead researcher, Scharff-Olson Kinesiology Lab at Auburn University at Montgomery Harley Pasternak Celebrity trainer and author of The Body Reset Diet and 5 Pounds Adam Rosante Creator of Reset 21, an online 21-day fitness-and-lifestyle program HEALTH AND WELLNESS David E. Bank, M.D. Director, Center for Dermatology, Cosmetic and Laser Surgery, Mount Kisco, New York Rona Berg Advisory chair, Green Spa Network; AOL Wellness Coach; best-selling author Christine Carter, Ph.D. Sociologist, Greater Good Science Center at the University of California, Berkeley Lori Fields, L.C.S.W. Women’s empowerment coach Keri Gans, R.D.N. Nutritionist, New York City…

#bossofmybody…

If you’ve ever taken a yoga class, and my bet is that as a Shape reader, you probably have, you know how much emphasis is placed on your breath. In yoga, breathing powers you through each pose. And when you’re struggling in any way—physically, emotionally, spiritually—just the simple act of coming “back to the breath” will guide you, even if that means making the decision to rest in child’s pose. I’d like to take that idea and apply it to the holiday season. One thing I love about this time of year is all the twinkling lights. Yes, there’s the pageantry and festivities, the tradition and reflection, but that stuff can often be layered with a lot of stress and pressure. When that happens, and you feel yourself being consumed…

I’m not talking about the tops or the toes—I don’t grow hair there. No, I shave the bottoms of my feet, which are thick and dry and gross. Th ey’re a helpful buffer when I navigate the Legos my twin 7-year-old boys leave all over the floor, but there’s a pair of leather slingbacks in my closet that are begging to be worn, and I have no time for a salon pedicure (those twins again). So I shave my heels in the shower. I’ve found only one razor that works for this trick: the Bic Sensitive Shaver ($4 for 12, shopbic.com), with just a single blade and a gap that lets my skin shavings pass through rather than jam up the works. A few tips: First, let heels soften in…

SWEET SOMETHINGS Bee Raw 9 Varietal Honey Flight ($78, beeraw.com) comes in hand-corked vials and has a flavor to pair with just about anything, like Sweet Yellow Clover, Sage, and Buckwheat. WARM AND FUZZY The beauty of Eddie Bauer Blanket Wraps ($60 each, eddie bauer.com) is that they can be worn as a wrap, a shawl, or a scarf—ideal for cozying up with a good cup of something warm, a favorite book, or friends and family HOT ROLLER For the foodie inclined to make DIY pizza or bake pie from scratch, the Martha Stewart Collection Wooden French Rolling Pin ($20, at Macy’s) makes evenly flattening dough foolproof. ARTISANAL gem Gourmets will know exactly where their olive oil comes from with the Nudo Adopt an Olive Tree Program ($150, bambeco.com). It…

Think outside the dumbbell rack for a fresh way to up the ante on your workout: Grab a medicine ball, says Kaisa Keranen, an exercise physiologist and the owner of KaisaFit, a pop-up HIIT fitness class in Seattle. “It’s an incredibly functional and versatile piece of gym equipment,” Keranen says. Because of the ball’s spherical shape, you can easily go with the flow of a fast AMRAP set (HIIT-speak for “as many reps or rounds as possible”). Grip it anywhere—the weight is distributed evenly—and you can use it more dynamically and through a larger range of motion than other weights. (You would never toss up a dumbbell and catch it, after all.) That means you’re able to target more muscles from more angles, Keranen says. In fact, a recent…

-Dana, 40, San Francisco You don’t have to obsess over the muscle-making macronutrient, but you can’t forget about it. “Protein is vital to your energy balance and immune system function,” says Paige Crawford, an R.D.N. for EXOS, a human performance research company in San Diego. Your body metabolizes all protein the same way, but how your body uses protein calories during a workout varies based on what you’re doing . “In endurance activity, it helps create energy so you can go for longer; for resistance exercise, it helps muscles produce more force faster,” Crawford says. Simply follow her two rules and you’ll have enough protein to fuel and recover from most workouts: “Spread your intake throughout the day, and aim to eat about 20 grams of protein 30 minutes after…

You’ll be seeing this squash, also called Japanese pumpkin, on menus all over, and no wonder: It’s sweeter than butternut and has a fluffy texture. Plus, it’s packed with iron, beta-carotene, and vitamin C. It makes a great substitute for mashed potatoes, or savor the squash roasted, stewed, and pureed in these delicious chef creations. Blend It Into Creamy Soup Roast halved and seeded squash at 350°, flesh side down, until soft, about 30 minutes, and let cool for 10 minutes. In a pot over medium heat, add 1 tablespoon canola oil and sauté ½ chopped onion, 1½ teaspoons minced garlic, ½ stalk chopped celery, and ½ teaspoon each dried thyme, turmeric, and curry powder for 3 to 4 minutes. Add the flesh of the squash to the pot, along…

You’ve got plenty of company if you don’t need to slim down. Forty-one percent of us are perfectly content with the way we look and want to remain right where we are, according to a recent Gallup poll. Th at’s excellent news, because it’s a lot easier to stay at your current weight over time than it is to drop pounds that you’ve gained, says nutritionist and Shape Advisory Board member Keri Gans, R.D.N., the author of Th e Small Change Diet. Th ese science-backed strategies will keep you in your look-great, feel-great place. Put Your Go-to Foods on Repeat. Decide which healthy meals and snacks you love, then go ahead and eat them as often as you like. “Relying on the same nutritious foods over and over is an…

FITFASHION Opposite page: Heidi Klum Swim Sun Dappled Decadence one piece ($220, Bloomingdale’s). Rebecca Minkoff Raleigh Bomber Jacket ($298,rebeccaminkoff.com). Giuseppe Zanotti Design Sandals ($695, giuseppezanottidesign.com). This page: art dept. Cage Dress ($225, artdeptclothing.com). Maya Brenner Geo Square Stacking Ring ($1,150 mayabrenner.com). “I LOVE MY SHAPE BECAUSE IT’S MINE. AT THE END OF THE DAY, IT’S NOT WHAT ANYONE ELSE THINKS ABOUT MY BODY BUT HOW I FEEL ABOUT MYSELF. I’M WORKING IT AND OWNING IT!” HEIDI KLUM HAS SOME SERIOUS ENERGY. The former Victoria’s Secret angel is the mother of four children under age 13, a judge on America’s Got Talent, the executive producer and host of Project Runway, and a lingerie designer with a new line of body-loving swimwear (she’s wearing it on the cover ... and wow); she…

Charcoal is the gamechanging ingredient in the latest cleansers, masks, peels, and even toothpaste, acting as a powerful sponge to suck up any impurities in its path. Get ready for the ultimate beauty detox.…

Tunes to Go Thanks to its bungee cord in back, this UE Roll 2 Portable Speaker ($100, bestbuy.com) attaches to virtually anything for surf or turf fun: The wireless blaster can be dunked (up to one meter) for 30 minutes and still not miss a beat. Be Adventurous splash guard The rubber Havaianas Mini Bag ($20, us.havaianas.com) makes the perfect clutch poolside or on the beach, protecting any tech and other precious tidbits during a resort getaway. Eye Candy The polarized lenses on these sleek and sporty Maui Jim Tail Slide wayfarers ($249, mauijim.com) eliminate glare and boost color, making every exciting moment crystal clear. gym-to-job bag With a coated canvas exterior that wipes clean and just enough room for workout clothes and sneakers, stylish Kestrel backpacks ($198 each, kestrelbags.com)…

PITCH PERFECT The cord-free Samsung Gear IconX earbuds ($200, samsung.com) use built-in sensors to track heart rate, speed, distance, and calories burned. Postworkout, they pop into their pill-shaped box to charge up. AIR PLAY Thanks to a little LED light magic, Smart Rope jump rope ($80, bestbuy.com) projects the number of jumps in midair right before an exerciser’s eyes. Afterward, it syncs with any smartphone using the companion app to record those reps and track torched calories. TRANQUIL TOWER So long, Zen garden: Areaware Balancing Blocks ($48, areaware.com) are stone-size shapes that let nine-to-fivers flex their creative muscles and relax their minds. DIGITAL SUPERASSISTANT There’s nothing Google Home ($129, store.google.com) can’t help with— the slick tabletop device is powered by Google Assistant, so it can check the weather, tell how…

When Bonita Norris scaled Mount Everest in 2010 , she became the youngest British woman at the (ag 22)time age to do so. What’s more, she reached the 29,000-foot peak only two years after taking up mountaineering, which she did on a whim. “I was at a university lecture about Everest and decided then and there that I was going to become a mountaineer,” Norris says. She never looked back. Now the world-class climber is on a mission to get more people hooked on the outdoor high. Fresh off an expedition on K2, the world’s second-highest (and deadliest) mountain, she shares some pointers for living fearlessly. Mental Game Your goals should be really big and scare the crap out of you. Even the thought of Everest made my heart race.…

A frittata just might be the perfect midday meal. It is easy to make ahead, has protein and veggies, and tastes great hot or cold—and you can pack it with flavor. Toss pieces in a salad or between two slices of bread, or pair it with a grain—there’s no wrong way. Raoul Whitaker, the executive chef at David Burke Kitchen in New York City, created this fun take on lox and loaded bagels, but feel free to swap in other veggies, meat, or seasonings. Smoked Salmon Frittata With Bok Choy, Pickled Red Onions, and Everything-Bagel Spice Serves:4 Active time:5 minutes Total time:25 minutes 1 head baby bok choy, roughly chopped 4 eggs 1∕4 cup whole milk Cooking spray 2 ounces smoked salmon, roughly chopped 2 tablespoons pickled red onions (see…

Caffeine equals energy, which most of us consider a godsend in its own right. But the latest thinking is that the stimulant can also give you a significant edge in the gym. “There are years’ worth of research proving caffeine’s efficacy,” says Jose Antonio, Ph.D., the CEO of the International Society of Sports Nutrition. It has enormous power as a safe and effective performance-enhancing drug. Caffeine works by increasing activity in the central nervous system, making you feel more alert and awake, which sharpens your concentration and speeds your reaction times, says Philip J. Prins, Ph.D., an assistant professor at Grove City College in Pennsylvania, who has studied caffeine’s effects on exercise. At the same time, caffeine disrupts the pain signals your muscles send to your brain, so you feel…