Table of contents for October 2015 in Shape

SCAN TO SEE WHAT’S TRENDING! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE. Number of shares we got on our summer Squat Challenge on Facebook 115,000 This month, roll up your sleeves for our latest 30-day Shape-over: the Hot Arms Challenge. Go now to fitnessmagazine.com/armed for daily moves that will transform your biceps, triceps, and shoulders into (hard) arm candy Invite your buddies for friendly competition and everyone wins! END YOUR SALAD RUT We asked our favorite food masters to shake up your greens with surprise ingredients and mouthwatering spins. Discover a yum new mix each week by checking us out on Instagram @FitnessMagazine. And post a pic to show us how you #curekalefatigue. DRINK ME Chilly out? Curl up with this toasty spiced cider…

A better way to pony up Now you can boot-camp it with less breakage and walk away without the telltale hair dent. Invisibobble Traceless Hair Rings ($8 for three, urbanoutfitters.com) look like mini telephone cords and gently distribute even pressure around your ponytail to hold it in place. SCAN TO SHOP! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE. Lush Locks Eighty-two percent of women age 40 and older say the vibrancy of their hair defines their beauty more than any wrinkles on their skin. Add bounce and body with Klorane Leave-in Concentrate ($18, klorane.com) featuring essential olive extract, which is packed with antioxidants, minerals, and vitamins. Massage it into your scalp, then work it through clean, damp strands for thicker, glossier, younger-looking hair. SOURCE: Coiffure…

Light Ideas EAT, DRINK, AND STILL SHRINK TRIM AND TASTY Discover which foods help build muscle and turn off your “fat genes.” Find recipes for flat abs—more than 150 of them—in the new Zero Belly Cookbook ($28, amazon.com). Creative dishes, including green tea– poached salmon with bok choy, contain “fat-burning” foods that he it her tame your blood sugar or boost your metabolism. That way, your eats hit the spot but don’t stick to your middle. 25% INCREASE IN THE AMOUNT OF PRODUCE THAT SHOPPERS BUY WHEN THEY GO TO THE GROCERY STORE AFTER EATING AN APPLE AS OPPOSED TO A COOKIE OR NO SNACK. ANY HEALTHY NOSH WILL DO THE TRICK, SO YOU CAN ALSO TRY CARROTS, NUTS, OR A CHEESE STICK. SOURCE: Psychology & Marketing The Secret to…

QUICK BEAUTY FAUX PAS FIXES SIX SECRETS TO HEALTHY HAIR FIGHT WRINKLES AS YOU SLEEP 1. Wash Your Face Twice a Day, but Only Twice. “It’s my goal to turn morning water splashers into cleanser users,” says Nandi Wagner, a lead aesthetician for the Bliss SoHo spa in New York City. “Your skin does its repair work at night, and the old cells rise to the surface. You need a gentle cleanser to loosen those cells and wash them away.” 2. Sweat, of Course. If you’re reading this magazine, you know the importance of exercise for your health and well-being. The skin benefits are like a free gift with purchase. “Getting your heart pumping increases the delivery of oxygen and other crucial nutrients to the skin cells, helping them…

See that seal? It represents a vote of confidence from Cosmetic Executive Women (CEW), which is made up of more than 6,000 beauty industry execs. The products below are winners of the 2015 CEW Insiders’ Choice Beauty Awards, and each has earned the right to flaunt that seal. And you, as a Shape reader, have earned a chance to win them all! In celebration of National Beauty Month, the Meredith Corporation (Shape’s parent company) has partnered with CEW, giving you a shot at winning every product you see on this page, valued at more than $1,500. How do you do it? Go to beautybash.me starting on August 24 to enter. (See details below.) THESE 34 PRODUCTS MIGHT FIND THEIR WAY INTO YOUR VERY OWN BEAUTY CLOSET: Charlotte Tilbury Wonderglow Instant…

Few of us are strangers to the stress-induced breakout. It happens because anxiety triggers hormones and neurotransmitters that inflame your skin and thereby stoke acne. But as researchers are discovering, the damage that life’s pressures can cause doesn’t stop at a few pimples. “Stress appears to play an important role in aging processes in general, and this probably includes skin aging,” says Barbara Gilchrest, M.D., a professor and chair emeritus of dermatology at Boston University School of Medicine. Which is why it’s crucial to get caught up on the latest science—and skin care—so you can strategize the best way to fight the destructive process. Because, as we’re also learning, there are ways. Your Skin on Anxiety When your brain senses psychological stress, it turns on the spigots of certain hormones.…

Nicole Miller sweater ($330, nicolemiller.com). CH Carolina Herrera skirt ($1,310, Carolina Herrera stores). Guess heels ($99, guess.com). Top right: MICHAEL Michael Kors jacket ($495, michaelkors.com). Ronny Kobo dress ($458, shopbop.com). Bottom right: Ella Moss top ($148, ellamoss.com). DL1961 pants ($792, dl1961.com). Rebecca Minkoffshoes ($225, rebeccaminkoff.com). HIGHLIGHT YOUR FIGURE With a body-smoothing texture and a cut-forcurves shape, leather does magical things for your body. But think beyond dark and fitted—the fabric is equally flattering in bright shades and surprising silhouettes. Case in point: a high-collared minidress with double slits to elongate your body or a culottes and tucked-in sweater combo that cinches your waist and shows offshapely calves. Go for Bold! Work Bright Hues to Accentuate Your Best Assets. Akris dress ($2,990, akris.ch). Nine West heels ($119, ninewest.com). Clockwise from top…

Totalbody toning in 20 While you’re sweating through your favorite barre DVD or CrossFit WOD, consider this: Certain muscles of yours may be holding back. Those glutes are not doing their part during plié pulses or bridges. Your abs are letting the hip flexors take over during sit-ups. The truth is, some of your major muscles have a tendency to tap out during exercises in which they should be starring, and that means many of your reps may be missing their target. To find foolproof exercises that would whip every body part into shape, we went to 45 Grand, Nike’s fancy de facto fitness lab in New York City, where top trainers are in residence cooking up next-level workout routines. That’s where we enlisted Joe Holder, the Nike run coach…

Shape Fitness Director Jaclyn Emerick “On top of being one of the best body-weight moves out there, full-range push-ups look impressive and make you feel strong and empowered.” Q “My arms tingle and my fifingers go numb when I run. What’s going on?” —Aimee Lewis, 24, Washington, D.C. The most likely culprit is a pinched nerve in your neck or upper back, says Jordan D. Metzl, M.D., a sports medicine physician at the Hospital for Special Surgery in New York City and the author of Running Strong. “If your neck is strained forward when you’re running, there’s more pressure on the muscles around it and on your shoulders,” Dr. Metzl says. “This can aggravate an already-pinched nerve or an underlying muscle spasm in your trapezius [the sheet of muscle between…

Tart cherry fights postworkout inflammation. POSTWORKOUT GUMMIES In a small saucepan over low to medium heat, combine 1 cup unsweetened tart cherry juice, the juice of 1 large lemon, and 1 tablespoon maple syrup or raw honey. Slowly mix in 5 tablespoons gelatin made from grass-fed beef and stir until dissolved. Pour mixture into an ice-cube tray and refrigerate for at least 45 minutes. Use a dull butter knife to remove the gummy blocks; store in a sealed container in the refrigerator. Makes 12 to 14 cubes. (26 calories each) Rehydrating and reenergizing! The last thing your body deserves after killing it at the gym is a recovery snack or drink full of sugar and a bunch of artificial ingredients. That was the driving belief behind sports nutritionists Tara Mardigan,…

This mud keeps her healthy. EASY WAYS TO FALL ASLEEP FASTER HOW YOUR WEIGHT AFFECTS YOUR STRESS NATURAL HEALTH REMEDIES THAT WORK You’ve no doubt heard about gut bugs and how important they are to your whole-body health. Studies have linked a balanced microbiome, as a community of such bacteria is known, to a more robust immune system, a trimmer body, a stronger heart, and a happier mood. And until recently, much of the buzz surrounding the good-for-you germs has focused on diet—specifically, probioticpacked yogurt and fermented vegetables. But while there’s no doubt that these foods help your microbes flourish, they are only part of the equation. Now scientists know that these good bacteria also live on your skin, in your nasal passages, and throughout your body. “Research indicates…

Molly feels strong and self-confident again. Molly DaVault was sitting in the exam room at her physician’s office after her annual physical when a nurse walked in and handed her a piece of paper. “I have to give this to you,” the nurse said, and then quickly left the room. Molly, surprised, read the note, which said that she was morbidly obese and at risk for diabetes and heart disease, among other illnesses. “I started crying,” says Molly, 23, a veterinary technician from Coeur d’Alene, Idaho. “But that was my turning point. It gave me motivation to get back in shape.” A former high school athlete, Molly had gained nearly 70 pounds in a few short years. “I was in denial and kept telling myself, ‘I am just big-boned,’” she…

Somewhere along the way, with the rise in popularity of rapid-fire repetition workouts, we’ve maybe lost a little of our move groove. But what if we collectively unclenched that dumbbell grip from time to time and broadened our definition of what a good sweaty circuit can be? When you free your body and mind and let yourself glide fluidly, your functional movements improve, even when you go back to hoisting those weights, says Marlo Fisken, a trainer and professional dancer. When Fisken couldn’t find a routine that combined the liquid patterns of dance, yoga, and acrobatics, she created Flow Movement, a workout style that fuses—and reimagines—the best out-of-thebox moves from each. The toning exercises transition from standing to slinking around on the floor, so mobility training is built right in.…

SWEDEN AND CALIFORNIA ARE more than 5,000 miles apart, but in their San Francisco restaurant, Pläj (pronounced “play”), the husbandand-wife team of Roberth (the chef) and Andrea (the manager) Sundell brings the cuisine of these two foodcentric cultures together. “We take traditional family recipes from Sweden and present them in a new, modern way, highlighting California produce,” Roberth says. In reinventing these nostalgic dishes of his childhood, he’s made them lighter but also bolder, with more intense tastes. “The true flavors and textures of the fresh vegetables and fish stand out; they’re not masked with heavy sauces,” Roberth says. It’s that focus on produce and seafood (along with vegetable-based oils, low-fat dairy, whole grains, lean meats, and fruit) that makes Nordic food so good—and so good for you. (Previous page)…

What do stepping out of the salon with a fresh haircut and walking out of a killer workout soaked in sweat have in common? They both make you feel like a million bucks. Taking care of yourself doesn’t just mean exercising and eating right; it also means getting your nails done, doing a face mask, spritzing on some perfume. Sure, it’s partly because beauty treatments are pampering and luxurious, and playing with lotions, potions, and makeup is just plain fun, but we’ve also always instinctually known that there’s a solid beauty-health connection. And now there’s evidence that proves us right: New research from psychologist Vivian Diller, Ph.D., and CVS/pharmacy shows that beauty and personal care can directly affect your physiological well-being, leading to a reduction in stress, improved cardiovascular function,…

SCAN TO SHOP! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE. WHY WE’RE WEARING ONESIES TO WORK OUT It was only a matter of time before the jumpsuit trend showed up in the gym. Our favorite of the built-for-action crop: this flatteringly bodycon Fabletics Snowdrop Leotard ($90, fabletics.com). It’s multifunctional enough for down-to-the-floor plié squats and to wear afterward with a jacket and ankle boots for a MAD FOR PLAID This versatile checkerboard pattern won’t clash with your fun fall prints. afterward with a jacket and ankle boots for a sleek rest-of-day outfit. BE A CUTER COMMUTER Every bike rider knows that a helmet is an absolute must, but where to find one that looks chic, not Tour de France functional? This stylishly luxe Bern Unlimited…

14% INCREASE IN YOUR ODDS OF HAVING SEX TONIGHT FOR EACH ADDITIONAL HOUR YOU SLEPT LAST NIGHT. AND IT’S NOT JUST ABOUT HAVING MORE ENERGY: RESEARCH SHOWS THAT BETTER SLEEP INCREASES THE BIOAVAILABILITY OF SEX HORMONES, WHICH MAY HELP EXPLAIN THE BOOST IN DESIRE, SAYS CLINICAL PSYCHOLOGIST DAVID KALMBACH, PH.D. SWEET DREAMS! SOURCE: Journal of Sexual Medicine THE SMARTER CLEANSE See this unassuming dish towel? It’s a germ superhighway, a bigger culprit of cross-contamination than any other surface in your kitchen—handles, counter tops, and saltshakers included—new research from Kansas State University found. Dubbed the kitchen blankie, “it is used for so many different things, like cleaning up spills, wiping down the counter, and drying hands, that it allows germs to quickly spread from food to surfaces to hands and back…

SCAN TO SHOP! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE. 11∕2 MINUTES Take Offthe Tough Stuff Glitter enamel is playful but a nightmare to get off. Enjoy the bling without the annoyance: Just one of the Butter London Glitter Scrubbers ($12 for 10, butter london.com) is saturated enough to erase 10 fingers’ worth of sparkle. 5 MINUTES Shift to Neutral A sheer pink or nude polish like Dolce & Gabbana Nail Lacquer in Bella ($26, saksfifth avenue.com) dries faster than a bolder hue, plus it’s more forgiving of hasty brushstrokes. 20 SECONDS Dry on the Fly Before your mani has a chance to smudge or smear, spritz Formula X for Sephora Drying Spray ($14, sephora.com) onto your freshly painted topcoat. Bam! Nails are dry (and…

Slacks are back for any occasion. MIX AND MATCH Lily likes to pair tight A close-fitting patterned tube top with roomier black pants makes elegant arms the ALL ABOUT THE CUT A white-on-white drapey outfit slims every inch in a way that’s fresher than black. That crop top makes Lily’s middle look little, while the high-waisted bottoms keep it classy. Cute capris work toned calves and add about two inches to her height. with loose to showcase her pick of body part. sleek shoulders and star. Leather leggings or tight jeans with a billowing top spotlight strong, slender legsstrong, legs.…

30-minute express worko Boxing has always been a gritty sport, but it’s getting a classy makeover. Capitalizing on the boom in HIIT workouts (no pun intended), high-end group boxing studios are popping up all over, and it’s primarily women who are throwing the punches. Chains like Title Boxing Club and Work, Train, Fight fill their spaces with a sleeker version of heavy bags. At Shadow Box, gymgoers sign up for their preferred bag just as they would with bikes at a Spinning studio. But unlike Spinning, this sweaty cardio is an intense upper-body workout on top of all the footwork. You use your entire body— shoulders, arms, abs, butt, and legs—to throw a punch,” says Michael Tosto, the owner of Title Boxing Club NYC in New York City (the chain…

Fat is lazy. Mostly it just sits there, daring you to burn it. And while it can seem that you have to work really hard to chip away at a muffin top, the inspiring truth is that it’s easier to exercise offab flab than any other fat on your body. In a nutshell, to incinerate fat, you first have to mobilize the stuffout of its little storage units, a.k.a. adipose tissue, and into the bloodstream, where it can be ferried to your muscles as fuel. Contrary to what it feels like from atop your Spinning bike, the adipose tissue in your belly is more than willing to free up its flab. To put it more scientifically: “That adipose tissue has a greater density of receptors for the substances that stimulate…

From your own kitchen... DRINK THIS! Vanilla-Cardamom Latte Brew 2 tablespoons espresso or dark roast coffee in 6 ounces water. While the coffee brews, heat 6 ounces 2 percent milk, 1∕8 teaspoon ground cardamom, and 1∕4 teaspoon pure vanilla extract in a small saucepan over medium heat, whisking vigorously until milk gently simmers and develops a slight froth, about 2 minutes. Pour coffee and cardamom milk into a mug and stir in 1∕2 teaspoon sugar. Top with a sprinkle of cinnamon and enjoy immediately. (99 calories) From the coffee shop... NOT THAT! Starbucks White Chocolate Mocha with whipped cream 470 calories, 18 g fat (12 g saturated), 59 g sugar for a grande with 2 percent milk With more calories and saturated fat than—and more than twice the sugar of—a…

Truth be told, Stephanie Gilmore spends as much time in the air as she does in the water, traveling 10 months of the year. “I chase swells in search of good waves. The more remote, the better,” says the daredevil, 27, who’s got the enviable Instagram pics to prove it. With six world surfing championship titles, this former teen phenom has surpassed even the sport’s icons whose photos used to cover her schoolbooks. As she gears up for the big Roxy Pro France competition this month, Gilmore gives us her formula for living fierce and staying a badass on the board. She Works a Nine-hour Shift in a String Bikini Surfing all day sounds dreamy, but it’s also pretty brutal, Gilmore reminds us. “Your ribs will turn black and blue…

Question: How many minutes do you think you can jump rope for? Answer that and you just might improve your workout results. Simply making a prediction causes your brain to pump out more of the feel-good neurotransmitter dopamine, and that could spur you to push harder. “The more dopamine you have, the less your mind focuses on the effort required, which translates into a higher level of determination,” says Jane McGonigal, Ph.D., the author of the recently published SuperBetter. As you lace up, make a guess. How long will it take you to run your first mile? You’ll probably haul ass to beat that number.…

STEAL THIS MANTRA “Your comfort zone is happy where it is. So leave it in the dust.” —@nikewomen via Twitter SCAN TO SHOP! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE. Dash and Flash Here we glow Fall means it’s lights-ouThearlier for the sun. Not to worry—the newest reflective gear will help you negotiate those postwork rides and runs safely. Spray Volvo LifePaint (volvolifepaint.com) on your helmet, your sneakers, or any material in between— even your bike frame or dog’s leash. The aerosol, which goes on clear, becomes illuminated when headlights shine on it. (The effect lasts up to a week; wash the stuffoffand it’s gone.) 40% How much stronger women’s quads typically are compared with their hamstrings, according to research. Fix the imbalance by hitting…

Get Over a Fight Faster One of the most common mistakes couples make when arguing is to expect the other person to be a mind reader, a study at Baylor University found. “People think, If he really loved me, he would understand why I feel the way I do,” lead author Keith Sanford, Ph.D., says. Rather than clam up and seethe, be straightforward to clear the air, Sanford suggests. Explain your position in a nonaccusatory way and you’ll not only clue your guy in but also elicit an empathetic response. Then you can both make up and move on. TRY THIS TWOSECOND MOOD BOOSTER Chin up—walking tall can make you more cheerful, according to a study from Witten Herdecke University in Germany, which looked at the mindset of hunchers versus…

SCAN TO SHOP! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE. Did you know I was fameish? I mean, I’ve been on some morning shows, but this was different. I was a cohost of a half-hour paid program for the Temptu airbrush makeup system. I jumped at the chance because (a) I really, truly think the airbrush makeup is awesome. You can go from supersheer to full coverage and it always looks natural. And (b) I’m a sucker for infomercials. I’ve bought my fair share of as-seen-on-TV products at 4:00 a.m. (Perfect Omelet maker? Check. Infinite Dress? Got it.) So to appear on an infomercial was the realization of an admittedly campy dream. The only glitch was that the original Themptu system was a bit ungainly:…

SCAN TO SHOP THE LOOKS! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE. Day 1 Fight postworkout chills in a cozy puffer and long quick-dry bright tights. 1 Cynthia Rowley Print Puffer jacket ($198, cynthiarowley.com). 2 Beyond Yoga Essential long legging ($84, beyondyoga.com). 3 Koral Activewear Triad tank ($138, koral.com). 4 On & Cloud sneakers ($120, on-running.com). Day 2 Arm warmers are easy to peel offas you heat up the dance-cardio floor. 1 Old Navy Sleeveless hoodie ($20, oldnavy.com). 2 Nicepipes Apparel arm warmer ($38, nicepipes apparel.com). 3 Puma Woven gym shorts ($35, puma.com). 4 Graced By Grit Land & Sea Knicker capris ($72, gracedbygrit.com). 5 Stance Sprint Crew Athletic Fusion socks ($16, stance.com). Day 3 High-rise leggings and a strategically cut tank are comfy and…

Go wild on your next trip. The Japanese practice of shinrin-yoku, or forest bathing—soaking up the restorative vibes of being in the wild—can give you a powerful mind-body boost. “Spending time in nature can improve your creativity, cognitive function, and mood as well as strengthen your immune system and lower your blood pressure,” says Richard Louv, the author of The Nature Principle. And while research shows thaTheven as little as five minutes of active time outside can boost your self-esteem, the enduring relaxation perks start adding up when you spend hours or days among greenery. So it’s no wonder that forest bathing is becoming the latest travel trend. We’ve got the perfect places for you to try it out, from the rugged to the ritzy. For the Adventure Obsessed Outward…

Think naturally peppery and earthy—that’s the dynamic flavor of these leafy greens and what makes them work so well in a variety of dishes. Another reason to get on board: Mustard greens are full of cancer-fighting glucosinolates as well as calcium and vitamin K, which help keep your bones strong. And unlike many other greens, they even contain some protein (more than three grams per serving). We have three delicious recipes here, but feel free to experiment by sautéing or stewing the hearty vegetable or even tossing it raw with a vibrant dressing. MAKE MUSTARD MAGIC Braise them. Sauté some chopped onions in olive oil with a little bacon or pancetta. Then add washed and chopped mustard greens and jusThenough chicken stock to cover. Cook over medium-low heat for a…

We want ice cream and veggies. I have just spent $33 to purchase three scoops of primal kale salad, one wild salmon cake, and a few grain-free, antibiotic-free chicken tenders. Walking out of Hu Kitchen, a market and restaurant in New York City that specializes in unprocessed food with wholesome ingredients that “exist in nature,” I actually feel good about the hefty price tag. More than a meal, I’ve bought a membership into the cult of Clean Eating. I will be ingesting no chemicals, no laboratory-created concoctions, no GMOs, no gluten—just delicious food in its purest state. I am the ultimate healthy eater. Women who eat all kinds of food are healthier and more physically active than those who don’t.* That is, until I come across a bag of Haribo…

Scientists have discovered that one of the most important weapons in the fight against breast cancer isn’t a screening test or a pill—it’s you. Yes, small choices you make every day can help lower your chances of getting the disease. “The vast majority of women diagnosed with breast cancer don’t have any risk factors other than being a woman and getting older,” says Therese Bevers, M.D., the medical director of the Cancer Prevention Center at the University of Texas MD Anderson Cancer Center. In fact, she says, 90 to 95 percent of breast cancers may be influenced by lifestyle factors. So we scoured the research to find strategies with the biggest impact. The best part: You’re probably already doing some of them. To Reduce Your Odds By... 14% WALK FOR…

KALEY CUTS TO THE CHASE Smartest health change you ever made? Giving up soda. Celebrity crush? Jennifer Aniston. A girl crush! If you had a superpower, it would be... Invisibility. There are so many conversations I would love to listen in on. First thing you do in the morning? I make my coffee with almond-coconut milk. Last thing you do at night? I kiss my dog, Norman, then I kiss my husband. KALEY’S STYLE Elizabeth and James dress ($395, saks.com). All earrings, Kaley’s own. Exactly five minutes before our scheduled interview time, the phone rings. “Hey, it’s Kaley!” the chipper 29-year-old actress says. “I’m sorry I’m calling early, but I can’t stand lateness. It drives me crazy. My friends always text me if they’re running even a little behind because…