ShaSG 2014

SHAP
YOGAE
SIG NU
NOW! P
Pg 4
0
WWW.SHAPE.COM.SG SINGAPORE
OCTOBER
O
OC T 2014 I $6.00
RESIZE IRINA SHAYK

Her secret shape-up weapon
YOUR
THIGHS
Tone your legs and
THE BAD
THINGS
+
tighten your tush
What you can do
YOU DO TO
about cellulite GOOD
FOODS
DIY POPSICLES
THAT WON’T 20 Super Sports Bras
MAKE YOU FAT For the petite to the curvy!
Drop kilos Get a beach

with yoga
Pg 48
babe body
PLUS! Bikini holidays
worth working out for
October
September
2014
112
76
On The Cover
28 IRINA SHAYK The supermodel’s secret
shape-up weapon.
48 DROP KILOS WITH YOGA Why more

experts believe this mind-body discipline can help
you slim down.
76 20 SUPER SPORTS BRAS For the petite to

the curvy!
84 RESIZE YOUR THIGHS Tone your legs and

tighten your tush.
92 THE BAD THINGS YOU DO TO GOOD FOODS

Find out how you’re undoing a healthy diet.
98 DIY POPSICLES THAT WON’T MAKE YOU FAT

Try these yummy recipes at home.
108 SO LONG, CELLULITE! What you can do

about the dimply fat below your butt.
48
92
2 | SHAPE OCTOBER 2014

October 2014
54
Wanderlust Live Healthy

54 SUN, SAND, SEA Bikini holidays worth 43 NEWS One simple thing to boost
working out for: Eight picture-perfect islands your bone health and the most common
to play, party and chill out at. nutrients women miss out on.
64 GORGEOUS IN THE LONG HAUL How to avoid 64 46 GET OFF THE COUCH Our writer
looking like a wreck after red-eye flights. shares why zenga is the ideal workout
for the stressed and tired.
68 STAY TONED Get a beach babe body
with this workout. 24 52 DIY DOC Is your stomach
suddenly hurting? Find out what
might be causing the discomfort.
Shape Your Life
19 NEWS How your man sabotages your weight-
loss efforts, and how you can support the Breast
Cancer Foundation this month.
68
21 VENTURE OUT The best sights, eats
and activities at Australia’s Gold Coast, as
recommended by locals and regular visitors.
24 CONQUER THE CLUTTER

Finally get neat and organised
with this guide.
32 SHAPE RUN 2014 The event in

pictures. Spot yourself or find out
what you missed!
32
October 2014
75
89 104
Get Fit Plus…

75 NEWS Why you should skip happy hour after exercise, 120 SPOTLIGHT
the problem with activity trackers and how to train your
body for a pull-up. 124 STOCKISTS
88 YOGA IN VOGUE A new yoga movement – voga – has 125 MEN IN SHAPE RUN Chatting up the
arrived and Shape readers got to try it first. four celebrities who joined our run as pacers.
Eat Right Just for

89 NEWS How to use spices in cooking and
new snacks to nibble on. Shape Readers
40 SHAPE YOGA Sign up now
Look Great for our biggest outdoor women-only
event yet.
99 NEWS The shaving mistake you 74 SUBSCRIPTION Get an
make, tried and tested hair oils, and the low-
Atache Scientific Cosmetic Sun Premium
down on the latest facial cleansing brushes.
Face Oil-Free Gel-Cream Facial Protector
SPF30 worth $75.
104 OVERNIGHT MARVELS Wake up to brighter,
suppler skin after using these face masks.
123 EASY SPIRIT Win a pair of shoes from
the new collection worth $165.
112 COAT TALES For travel or freezing offices,
these are so chic to layer on.

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● Group Creative & Design Director, Joseph Heroun
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Advisory
AdvisoryBoard
Board
AESTHETICS OPHTHALMOLOGY
Dr Vanessa Phua, GP with an interest in Dr Cordelia Chan, senior consultant
aesthetics medicine, Asia Healthpartners ophthalmologist, Singapore National Eye Centre
CARDIOLOGY PSYCHIATRY
Dr Goh Ping Ping, cardiologist and Dr Adrian Wang, consultant psychiatrist,
Dr Adrian Wang Psychiatric and
echocardiologist, Mount Elizabeth
Counselling Care
Medical Centre
COMPLEMENTARY AND PSYCHOLOGY
ALTERNATIVE MEDICINE Daniel Koh, psychologist, Insights Mind Centre
Sebastian Liew, medical herbalist and SPORTS MEDICINE
naturopath, Sebastian Liew Centre Dr Jason Chia, head, Sports Medicine and
Dora Ng, principal acupuncturist, Surgery Clinic, Tan Tock Seng Hospital
Complementary Integrative Medicine Clinic, Dr Patrick Goh, consultant sports physician,
Tan Tock Seng Hospital Sports Medicine International
DENTAL Dr Ben Tan, sports physician, head and

Dr Christina Sim, consultant, restorative senior consultant, Changi Sports Medicine
Centre; medical director, Singapore Sports
dentistry, National Dental Centre
Medicine Centre
DERMATOLOGY
WEIGHT MANAGEMENT
Dr Cheong Wai Kwong, consultant
Associate Professor Tey Beng Hea,
dermatologist, Specialist Skin Clinic
director, Weight Management Programme;
Dr Eileen Tan, consultant dermatologist, Eileen senior consultant endocrinologist, Department
Tan Skin, Laser and Hair Transplant Clinic of Medicine, Alexandra Hospital and Jurong
Health Service
EXERCISE SPECIALISTS
Joan Liew, director and personal trainer,
Fitness Factory INSTITUTE OF MENTAL HEALTH
Tan Swee Kheng, kinesiologist, Fifth Ray Call 6389-2222 or visit www.imh.com.sg.
Integrated Activities NATIONAL HEALTHCARE GROUP
GASTROENTEROLOGY Call 6496-6000 or visit www.nhg.com.sg.
Dr Gwee Kok Ann, medical director and PACIFIC HEALTHCARE
consultant gastroenterologist, Stomach Call the 24-hour hotline: (65) 6883-6966
Liver and Bowel Clinic or visit www.pachealthholdings.com.
GENERAL MEDICINE PARKWAY GROUP HEALTHCARE (PGH)

For information on PGH hospitals –
Dr Leslie Tay, general practitioner, East Shore, Gleneagles and Mount Elizabeth –
Karri Family Clinic call the 24-hour hotline: (65) 6735-5000.
GYNAECOLOGY RAFFLES HOSPITAL/RAFFLES MEDICAL
Dr Julinda Lee, obstetrician and gynaecologist, Call the 24-hour hotline: (65) 6311-1111
Pacific Healthcare Specialist Centre or visit www.rafflesmedical.com.
Dr Tan Thiam Chye, consultant obstetrician SINGHEALTH
and gynaecologist, KK Women’s and Visit www.singhealth.com.sg.
Children’s Hospital JURONG HEALTH SERVICE
NUTRITION Visit www.juronghealth.com.sg.
Jaclyn Reutens, clinical dietitian,
Aptima Nutrition & Sports Consultants Any views expressed by the Members of the Editorial
Advisory Board in this magazine are their own and do
Pooja Vig, nutritional therapist,
not necessarily reflect the views of or is sanctioned by
The Nutrition Clinic this magazine.
ONCOLOGY Members of the Editorial Advisory Board do not, by
Dr Ang Peng Tiam, medical director and virtue of their membership, endorse or support any
product or service advertised or articles featured in
senior consultant, Medical Oncology,
this magazine.
Parkway Cancer Centre
The articles in this magazine are for your information
Dr See Hui Ti, senior consultant, Medical only. Do not substitute it for the advice of a qualified
Oncology, Parkway Cancer Centre healthcare practitioner or professional advisor.

From The Editor’s Desk
Soul searching
O ne of my favourite issues of the year will always be our Travel edition. It’s a topic close
to my heart. I love exploring foreign lands, savouring unusual flavours, learning new
tongues... basically seeing things in a different light – both literally and metaphorically.
I especially enjoyed reading Sun, Sand, Sea (pg 54), and I believe you will too! Our
contributing writer highlights eight amazing island destinations for your travel hit list. If pictures
speak a thousand words, the ones in this spread will definitely have you fantasising about or
plotting your next beach getaway.
Holiday inspiration aside, we also have two practical guides for smart travellers like you.
Gorgeous In The Long Haul (pg 64) offers customisable look-great packing lists for everyone,
from the low-maintenance girl to the beauty maven, who wants to look impeccably groomed
when stepping off a plane. And then there’s Stay Toned (pg 68), our essential on-the-go
workout manual. It offers quick yet effective exercises you can crank out in the comfort of your
hotel room in less than 15 minutes. No more guilt about indulging in all those local delicacies!
We’re only two months away from the end of the year, so if you haven’t cleared your leave,
it’s high time to get cracking on those overdue vacation plans.
After all, it often takes being away to appreciate Home.
Shape
recommends
PHOTOGRAPHY WONG WEI LIANG

LI YULING
EDITOR
(liyuling@sph.com.sg)
LOOK GOOD IN
THE MORNING
Overnight masks
that work their
magic while you
sleep. Pg 104.
CONQUER CLUTTER
Organise your life with
these tips on pg 24.
SUPPORT STOP
YOUR GIRLS COMMITTING
…with the right FOOD CRIMES
sports bra. Our Are you doing
top picks on bad things to
pg 76. good food? Find
out on pg 92.
Connect with us on Facebook @shapesingapore and Instagram @shape_sg

SHAPE BUZZ
Follow us on social media for exclusive behind-the-scenes sneak
peeks, the latest health, fitness, food and beauty scoops... and more!
Facebook @shapesingapore Instagram @shape_sg
The VDL Beauty Metal

Cushion Foundation ($52) has
a metal plate that separates
the foundation and sponge, Team Shape took the
so the product lasts longer. ice bucket challenge to
It also contains the brand’s raise awareness of ALS
signature prune water with (amyotrophic lateral
skin-loving vitamins. sclerosis) or Lou
Gehrig’s disease.
Midweek motivation!
Good news: lighter

salad dressings like
two tablespoons
of tangy balsamic
vinegar have only
90kcal.
This spinach and cheese

Mmm… this is our favourite way to get a bun from Bread Society is
dose of heart-friendly omega-3 fatty acids. made with natural yeast
cultivated from fruits.
Kids in the bouncing

castle during Shape
Run 2014. Read We’re hitting the trails in these fab Under
our post-event Armour Women’s UA Speedform XC Trail
Follow us on Instagram for daily coverage on pg 32! Running Shoes ($148.30). Each pair is
news and motivating quotes.
just 172g, and the flexible neoprene of the
uppers fit wide feet as well.

Readers Speak Out
GET S
& SCU EXY
WIT LPTED
WORHKTHIS
O
Pg 66 UT
LETTER OF THE MONTH
Sound advice
SINGAPORE
8BEST
WWW.SHAPE.COM.SG
SEPTEMBER 2014 I $6.00
Crabs! Great job on the September issue! Having heard countless old wives’
MOVES
Awesome recipes that tales all my life, I particularly loved the article Don’t Eat That. Now I
won’t make you fat have a comeback the next time someone tells me that eating chicken
ELIZABETH LAZAN will worsen my cough. Perhaps you can write a part two soon. I will
HOW THIS CELEBRITY
EVERY FIT GIRL BRIDE TONES UP FAST definitely be looking forward to it.
SHOULD DO
Can eating Guo Yi Xuan
Look cooler chicken worsen
than Elsa a cough?
DISNEY-INSPIRED And other old wives’
MAKEUP & HAIRDOS tales investigated
GOURMET Ss,
BURGERS B O Nd sU
H
T s, w
mell
My fitspiration
EALmood swinbgad sex
So good, you’ll never eir
eat a cheeseburger
again! Pg 86
N’ S kH
t d
abou … an
OMEou need to, crazy hor
now mones I recently picked up my first copy of Shape,
W
Ever
gy
ythin hot flus
hes and was pleasantly surprised. There’s so much
relevant content that helps readers keep fit and
healthy, ranging from step-by-step workouts
to healthier recipes. I’m proud to say that I’ve
Look Great started doing the moves you recommended
Princess Elsa
in 8 Best Exercises Of All Time. I’ve even asked
for a day Confident and
elegant, Frozen’s
Queen Elsa exudes
cool sophistication
my friends to try them out with me after our
weekly gym class.
Being a huge Disney (pun intended).
Chan Xin Mei

“This look is achieved by layering and
fan, I was super excited

lightly blending different complementary
eyeshadow shades. The effect is vibrant
yet soft,” says Jez.
to try out the makeup 1 Apply shimmery pink eyeshadow over

eyelid to slightly past crease. Then
blend lilac from outer eye corner towards
looks in the September

middle of lid.
2 Line upper lash line with black crayon

or pencil. Using eyeliner brush,
smudge line inwards and upwards from
Get Fit
issue. I loved the makeup outer corner of eye to centre. This gives a
slightly smoky effect. Line lower lash line.
3 Dab a little red eyeshadow above the
inspired by Elsa from crease at outer eye corner. Next, apply

dark purple from outer corner towards
centre of lid, following socket’s natural
contours. Blend lightly and don’t worry if
Frozen. The eyeshadows this goes over eyeliner.
4 Dab metallic taupe on inner eye

corner. Line upper lash line again and
are gorgeous. I didn’t apply two coats of mascara.
5 Finish with peach or rosy-hued blusher

and lipstick. Tip: Use a lippy in fuchsia
think I could replicate

to imitate Elsa’s more dramatic look.
ON THE MODEL
• Pure Color Five Color Eyeshadow Palette in Enchanted
it until I followed your

Berries ($80, includes shimmery pink, dark purple,
metallic taupe and two other shades) • Pure Color
Instant Intense Trio Eyeshadow Palette in Steel Lilacs
($60) • Double Wear Zero-Smudge Liquid Eyeliner in
Black ($38) • Pure Color Envy Sculpting Eyeshadow
detailed guide.
5-Color Palette in Currant Desire ($80, includes red
and four complementary shades; available from
October) • Double Wear Extreme Zero-Smudge All
Effects Mascara in Black ($40) • Double Wear Stay-In-
Place Lip Pencil in Pink ($32) • Pure Color Envy Shine
Thanks for the fun read!

Sculpting Lipstick in Pink Dragon ($45) • Pure Color
Blush in Plush Petal Satin ($56).
Download
the digital
edition for
Tammy Ong
BEST
more exclusive A step-by-step
content! photo tutorial
is available for
this look.
114 | LOOK GREAT | SHAPE SEPTEMBER 2014 EXERCISES

OF ALL
TIME
EVERY WOMAN SHOULD
INCLUDE THESE MOVES IN
HER ROUTINE – BECAUSE
Yi Xuan wins a Jurlique Nutri-Define Multi-Correcting THE PROS SAY SO!
BY ESTELLE LOW
Day Cream 50ml worth $167. With key ingredients PHOTOGRAPHY BY DARREN CHANG
like squalane and grapeseed oils, this new premium

product from Australian skincare brand Jurlique will
reduce the effects of environmental aggression, erase
fatigue and create a lasting, youthful radiance.
WRITE TO US Tell us how our articles have inspired you and you stand to win a prize. Send your letters
to: Shape, Readers Speak Out, 82 Genting Lane, Level 7, Singapore 349567 or e-mail us
AND WIN! at magshape@sph.com.sg. Please include your full name and daytime contact details.

In the
October
SHAP
YOG E
SIGN UA
issue…
NOW! P
Pg40
OCTOBER
O
OC T 2014 I $6.00
RESIZE IRINA SHAYK

YOUR
THIGHS
Tone your legs and
THE
TH
Pg 32 Watch a video of Shape Run 2014.
+
SHAP
tighten your tush
What you can do
YOU D YOGAE
SIGN UP
NOW!
G
Pg40
about cellulite
FO SINGAPORE
WWW.SHAPE.COM.SG
OCTOBER
O
OC T 2014 I $6.00
20 SuperRESIZE
DIY POPSICLES IRINA SHAYK
THAT WON’T
MAKE YOU FAT YOUR
For the petite t
Drop kilos
THIGHS
Get a b Tone your legs and
THE BAD
THINGS
babe+
tighten your tush YOU DO TO
with yoga
Pg 48
What you can do
FOODS
PLUS! Biki DIY POPSICLES
worth work MAKE YOU FAT For the petite to the curvy!

with yoga babe body
Pg 48
Pg 36 Spot yourself in our Shape
Run 2014 photo gallery.
Get more out of

Pg 76 Zoom in on all the details of
featured sports bras!
PLUS!
in our digital edition

Now available at
Bonus article! This story is only

available in the digital edition.
Your Life
Shape
FIND BALANCE EVERY DAY!
Super bass
Stressed? Blast your favourite head-banging tunes.
New research published in the journal Social Psychological
and Personality Science has found that music can truly make
us feel powerful. What’s more, the study also zoomed in on
one specific feature that boosts morale: the song’s bass levels.
TEXT DAWN CHEN PHOTO 4R3P/WESTEND61/CORBIS
Researchers theorise that these sounds, typically conveying

dominance and confidence, cause people to mimic the same
feelings. In the study, We Will Rock You by Queen and Get Ready
For This by 2 Unlimited were identified as powerful songs.
Author Dennis Hsu recommends listening to similar songs to
“quickly ease into an empowered mental state before going on a
first date or to an important client meeting or a job interview”.
SHAPE OCTOBER 2014 | SHAPE YOUR LIFE | 19

Shape Your Life News
Good guy,
bad habits
Every Saturday, it’s the same story: You want to go for
an early run with your guy and then try the new vegan
place for lunch, while he’s pushing to snooze some
more and order pizza later. More often than not, he’ll
win too, report scientists in the Journal of Consumer
Research. They found that high self-control people,
who easily resist temptations for the greater good
– like dragging yourself to the gym even though the
couch is calling your name – tend to give in to their less
disciplined partners. Why? This group values long-
term goals, like preserving relationship harmony, over
short-term victories, like getting their own way. So,
strike a compromise with your man. Order a salad while
he chows down on the pizza and then take a long stroll
together afterwards.
16%
PRETTY
TEXT DAWN CHEN COUPLE PHOTO OLIVER ROSSI/CORBIS WOMAN RICK GOMEZ/BLEND IMAGES/CORBIS
IN PINK
Buy one of these and support Breast
Cancer Awareness Month.
The improvement in
TRINKET TO TREASURE
productivity after viewing cute Handmade by breast cancer survivor
images of kittens and puppies. Rosalind Ng, the Ranola Pink Ribbon
SOURCE PLOS ONE JOURNAL Necklace ($36, www.ranoladesigns.com)
is crafted from sterling silver wire and
has a pink Swarovski crystal. There
are other designs as well. More
SPOTTING importantly, $7 from the sale of each
item go to the Singapore Breast Cancer
NARCISSISTS Foundation (BCF).
The easiest way to identify one? STEP UP

Just ask. In a series of experiments Made of soft lambskin, the Pazzion Pink
involving more than 2,200 participants, Ribbon Shoe ($76) can be folded up
researchers from Ohio State University and stored in its accompanying leather
in the US found that narcissists were pouch for travel and even your work
not shy. “They are almost proud of handbag, so you can slip into them
the fact. You can ask them directly after a tiring day in heels. Thirty
because they don’t see narcissism as a per cent of all proceeds from these
negative quality. They believe they are shoes will be donated
superior to others, and are fine with to the BCF.
saying that publicly,” says the study’s
co-author Brad Bushman, professor
of communication and psychology at
Ohio State. Want to know how you
score on the self-obsession scale? Take
the test at www.bit.ly/narcissistquiz.
20 | SHAPE YOUR LIFE | SHAPE OCTOBER 2014

Venture Out Shape Your Life
Go for Gold
There’s more to Australia’s Gold Coast than theme parks
and beaches. ESTELLE LOW, who ran in the Gold Coast Airport
Half Marathon, asked locals and race regulars for the best
things to do, see and eat in the southeastern Queensland city.
Here’s
A
Estelle,
hoofing it.
ll that talk about the Gold Coast being one of the happiest
places in the world is not for nothing. With year-round
sunshine and cool weather, you’ll be motivated to get
moving outdoors. Surfing, fishing, scuba diving, paddle
boarding, skydiving, horseback riding… there’s just so much
to do. Plus, jetting there is a breeze with direct flights via Scoot. Little
wonder the sixth largest city in Australia rakes in 10 million visitors every
year. These sights, sounds and stays come highly recommended.
DO
Gold Coast Airport Marathon
(www.goldcoastmarathon.com.au)
Every July, competitive runners from all over the world congregate
at the race with high hopes of breaking their personal records. Most
of the time, they do. Recreational runners stand a good chance too. I
scored my personal best in this year’s run, and these factors probably
You have to
helped: gentle terrain, wide paths, a gracious running culture and go whale
fantastic weather. All I needed to keep warm were a long-sleeved top, watching!
poncho and gloves.
Paradise Jet Boating (www.paradisejetboating.com.au)

This is possibly more exhilarating than three theme park rides
put together. In 55 minutes, you’ll sit through a jet boat ride with
unpredictable 360-degree spins, high-speed drifting and heart-
skipping manoeuvres – all according to the whims and fancies of the
captain driving the boat. If you’re lucky, you might spot the turtles,
dolphins and dugongs of Moreton Bay Marine Park.

Shape Your Life Venture Out
Gold Coast Skydive (www.goldcoastskydive.com.au)

Supercharge your adrenalin rush by jumping out of an aircraft in
a tandem skydive from an altitude of 4,000m. Spectacular views
guaranteed. You’re connected to a harness attached to a tandem
instructor and guided throughout the jump. Skydives are subject to
weather conditions, so schedule yours earlier in your trip in case of
Skypoint Climb
postponement.
Skypoint Climb (www.skypoint.com.au)

Bazaar Gold Coast
For another bird’s eye view of the coastal city, scale the side of the Q1
building, one of the tallest in the world. For moderately fit people who
don’t have a phobia of heights, the climb involves taking an elevator
to the 77th floor and ascending 300 steps to the top from the outside
before you’re standing 270m above ground. For safety’s sake, you
need a climb suit and full-body harness. Set aside two hours for this
exhilarating experience.
STAY
Hotel Grand Chancellor Surfers Paradise
(www.grandchancellorhotels.com/au/surfersparadise)
Located about 150m away from the beach in the Surfers Paradise
shopping district, this hotel is thronged by tourists. Every July, it
bustles with Gold Coast Airport Marathoners as the race venue is just a
10-minute drive away. The rooms are well-equipped and spotless.
Soul Surfers Paradise (www.soul.com.au) Golden Legends Malaysian

For rooms with a view, check into this 77-storey apartment-style Seafood Restaurant (3041 Gold Coast
luxury accommodation on the Surfers Paradise foreshore. The third Highway, Surfers Paradise, tel: 07-5504-6398)
tallest residential building in Australia, its grand drive-through porch, Those missing good ’ol Southeast Asian
9m-high lobby ceiling and posh furnishings aren’t the only impressive zi char should stop at this humble halal
features. To make your stay complete, you get extras like a well- outfit. All-time favourites include tom yam
equipped gym, outdoor and indoor heated pools, a full-service spa, soup, assam fish, chilli crab and mouth-
barbecue pits, gardens and inviting lounge areas. watering desserts like deep fried ice cream
and goreng pisang with ice cream. You’ve
earned it after all the exercise!
EAT
Bazaar Gold Coast (www.qtgoldcoast.com.au/food-drink/bazaar) Lazy Lobster Seafood Restaurant
Warning: The swanky interior and chill-out funk tunes make the buffet (www.lazylobsterqld.com.au)
spread look even more tempting. We enjoyed the wide selection of Tucked away in a nondescript building
salads and the consistent quality of the grilled-to-order steak. Even along Marine Parade in Gold Coast, this
if you’re not a fan of raw seafood, you may find it hard to resist the award-winning restaurant is not to be
plump oysters and mussels. missed. Enjoy simple, satisfying dishes
like seafood chowder and perfectly grilled
tiger prawns. What’s more, this 10-year-
old eatery serves up all this goodness at
decent prices. For A$22 (S$25.50), you Soul Surfers Paradise
get three large lobster halves served with
jasmine rice and a side salad. Yum.
PHOTOS TOURISM AND EVENTS QUEENSLAND
SHOP
Harbour Town Gold Coast (www.harbourtowngoldcoast.com.au)
It’s worth making a trip to this factory outlet mall that’s about 10km
north of Surfers Paradise. You’ll walk away with some juicy deals
from the likes of Catalog, Forever New, Lorna Jane, Lululemon, Bikini
Island and many more. Go early as the shops close by 5.30pm on
most days.
Gold Coast Skydive

“I completed
21km in less than
three hours!”
Educational therapist, Ho Sok Yin, 37,
shares her maiden 21k experience
in the Gold Coast Airport Half
Marathon 2014. Estelle, Sok Yin
and Ee Kwang
proudly flashing
“The Gold Coast Airport Marathon has a special their medals.
significance for me. In 2008, my confidence took a
beating when I was retrenched and jobless for months.
Seeing how low I felt, my then-boyfriend-now-hubby,
Han Ee Kwang, suggested a holiday to Gold Coast to unwind.
Coincidentally, we travelled in July and were spectators at the
marathon.
“I witnessed amazing sights of hope, love and friendship: A
son wanting to give his dad a medal, a husband waiting to give
Southern Cross 4WD Tours Gold Coast
his wife a kiss, and two runners crossing the finish line together
while holding hands. Inspired by their can-do spirit, Ee Kwang
and I have been running ever since.
Pacific Fair Shopping Centre (www.pacificfair.com.au) “When I won this trip to Gold Coast and entry for two to
Located in Broadbeach, the mall houses more than 200 shops, the marathon in a Shape contest, I was thrilled. My hubby and
including large department stores like Myer, Kmart, Target and a I chose the 21km half marathon to challenge ourselves. The
cineplex. It will expand to include more cafes, gardens and water farthest I’d run before the race was 15km. To be honest, I was
features by the end of 2016. We can’t wait to return and wander down worried I wouldn’t be able to meet the three-hour cut-off time.
the open-air shopping lanes. I missed multiple training sessions because of a bad cough I
had just a month before the race. My goal was to keep running,
no matter how slow I was.
SEE “To my surprise, I clocked an average pace of seven minutes
Sea World Whale Watch (www.seaworldwhalewatch.com.au) per kilometre, instead of my usual eight. I’m really grateful to
From late May to early November, catch this cruise and you’re the supporters who cheered us on. Even with a few water and
almost guaranteed a whale sighting or two. In fact, the company is toilet breaks in between, my hubby and I completed the race in
so confident of this that it offers refunds if you miss the humpback two hours and 48 minutes – a time I never thought I’d achieve.
whales. Keep your finger on the camera’s zoom button – these gentle “The best part: I hardly perspired because of the cool
giants emerge from the sea without warning for only a few seconds. weather and wasn’t tired afterwards. To top it off, we
Caution: The sea can get quite choppy, so pop some motion sickness celebrated our 10th wedding anniversary during this trip. The
pills before going on board. timing couldn’t have been more perfect.”
Southern Cross 4WD Tours Gold Coast (www.sc4wd.com.au)

This full-day four-wheel drive tour takes you to Mount Tambourine,
Lamington National Park, O’Reilly’s Rainforest Retreat and other Flying to Gold Coast
natural wonders. Besides the resplendent views, plenty of stopovers Scoot flies to Gold Coast five times a week
make this tour enjoyable. In the morning, be treated to homemade at hard-to-beat fares. Special tour packages
scones and tea in a charming churchyard and then a scrumptious that include accommodation and sightseeing
barbecued beefsteak, chicken or fish for lunch. You also get a crash are also available. Check www.flyscoot.com/
course in boomerang throwing and a chance to feed and interact with goldcoast for the latest deals and updates.
pretty birds like the Australian king parrot as well as crimson rosella. More good news: Scoot offers extras that
Plus, you opt for the wine tasting session. make your travel experience even more
comfortable. For example, a $39 top-up will
This trip was sponsored by Tourism and Events Queensland as well as Scoot. get you Scootinstyle, which includes priority
check-in, access to the exclusive SATS
premier lounge and other privileges. More
at www.flyscoot.com/index.php/en/travel-
extras/scootinstyle.

Shape Your Life
Conquer
clutter Closet out of control?
Handbag a bottomless pit?
Get organised fast with
these clever tips.

A
A garment you love
too much to toss or
alter should go into
a box you’ve set
aside for keepsakes.
dmit it: At least once – or maybe a lot more often than

that – you’ve stood outside your own home, desperately
rooting around in an overflowing purse for the house
Nostalgia
g
key. If so, you’ve probably also been known to spend
hours searching the towering piles in your workspace
for a stray but crucial piece of paper.
You’re not alone. In fact, disorganisation and clutter
are common – and can become time-consuming and
expensive. A survey by US-based Brother International
t e r c l ot hes
Corporation found that 38 on-the-job hours per
person per year (almost an entire work week!) are Win Decor
wasted looking for misplaced items in the office, and
30 per cent 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, a US-based psychiatrist and author
of The Creativity Cure. “When you walk into a cluttered What about clothes or accessories that fill you with
room, it’s draining. We need space and order in our joy but which you rarely put on? “If you have pieces that
lives, and unnecessary disorder can be depressing and are truly collectibles, like a Chanel sweater, keep them in
anxiety-producing.” a separate place – not in the closet you use every day,”
Just imagine the calm, efficient version of yourself advises Kim. As for the items you’ll never wear again,
you’d be if you could find a way through the chaos. but can’t part with for sentimental reasons: “See if a
Does the thought of de-cluttering make you panic? seamstress can modernise it or turn the fabric into a
Don’t worry, says Carrie. It can actually feel good. “The pillow,” suggests Kim. “If it’s so important, try to find a
process of removing things is therapeutic because it’s better place for it than the back of your closet.”
proactive as it moves you from a state of procrastination For a garment that is too precious to alter, consider
to a place of self-mastery.” adding it to a box labelled “Nostalgia”, suggests Kate
Get started with these strategies for clearing out Brown, a certified professional organiser and director
four key areas of your life – the closet, office, storage of the National Association of Professional Organisers
space and gym bag or handbag – to restore order. in the US. “Call it what it is and put it away. The clothes
closet should be for actively used items, period.”
Once you’ve purged yourself of what you’re no
DE-CLUTTER YOUR… longer wearing, it’s time to reorganise the things you
CLOSET are. The pros swear by colour-coded hangers: Hang
Conventional wisdom holds that if you haven’t worn shirts on blue, pants on yellow and skirts on green. Or
an item for a year, it should go into the donation bag. organise by occasion, grouping workday, evening and
But who among us hasn’t occasionally dug out a weekend pieces. Within each category, keep similar
much-loved, five-year-old tunic from the back of the colours together and you can make outfits in an instant.
closet and given it one more great season? Rather than
determining whether you’ve sported a particular skirt or OFFICE
blouse lately, ask yourself if you actually want to wear Think you’re too busy working hard at your job to
it – or if you’re just hanging on to it because it cost a take time out to straighten up? Your colleagues and
TEXT CELESTE PERRON PHOTO JORN/CORBIS
lot, or you loved wearing it once upon a time. “If a piece supervisors probably don’t agree: Nearly three-quarters
of clothing doesn’t make you feel good, get rid of it,” of respondents in the Brother International survey said
says Kim Colwell, a US-based transformational interior a messy desk is “a sign of a cluttered mind” rather than
designer and feng shui consultant. “a sign of a genius at work”, and 86 per cent felt that
“Clothing can be emotionally loaded – for example, a disorganised workspace is “unprofessional”. And it’s
bringing you back to a time when you didn’t feel not just about what others think either. “If you walk
confident or reminding you of a bad relationship, or the into your office and see disorder, it can make you feel
fact that you can’t fit into the same size you did five stressed and overwhelmed,” says Kim. But if your desk
years ago.” If you look at something and think “Ugh”, is clear and everything’s in its place, you’ll be ready to
kick it to the kerb. tackle the demands of the day.

Shape Your Life
More commonly used items can sit out on

shelves, but identify each spot (with printed labels or
permanent marker on masking tape) so it’s easier to
find things and put them back where they belong. If
you have wire shelving, attach highly used 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 it on an S-hook.
To keep the clutter from recolonising – also a
common problem – buy 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 soon, such as mail, clothes going to the tailor
or borrowed items you’re returning to a friend.
The first move: Get rid of those piles of paper spilling “My clients like to find bins that fit their personal
out of trays and the Post-its littering your desktop. In style; they can be baskets, either modern or vintage,”
this digital age, there are some truly innovative ways says Kim. “No matter what your aesthetic is, attractive
to go (almost) paperless. Kate recommends two key catch-alls make your home look nicer while they make
tools: a desktop scanner and Evernote – a free website your life easier.”
(and accompanying app) that lets you store, organise
and access scans and photos, as well as nearly any GYM BAG/HANDBAG
other type of file safely. “Having Evernote on your There’s a huge incentive for having an organised,
phone is like carrying around your file cabinet,” says ready-to-go workout bag: You’re more likely to
Kate. “And when you take a photo with the app – say, actually get to the gym. You’ll also never again have
of a Post-it or business card – you can put it right into a that awful realisation that you left a clean pair of
destination folder.” underwear at home.
STACK OF PAPER RG IMAGES / STOCK4B/STOCK4B/CORBIS

Still, there will always be a few things you need on First, rather than using a generic tote, invest in a
paper, and those should go into coloured file folders real gym bag with lots of compartments, says Julie
coded to specific projects. Sieben, a personal trainer and author of Six Weeks to
What’s left? The few things you’re mulling over Love Running. “Use separate pockets for toiletries, small
that aren’t ready to be filed or scanned. For these, it’s items like hair ties and dirty or wet clothes, keeping
okay – even essential – to have a pending pile. The trick the main section clear for clean gear and shoes.”
is to control its capacity and find another home for its Most importantly, says Julie, stock the bag with a
contents before it hits maximum volume. “Limit yourself dedicated set of essentials like shampoo, sneakers and
to a set amount of real estate for your pending space, headphones. If transferring things takes too much time,
and don’t let it grow,” says Kate. you’re setting yourself up for failure (read: not getting
Once your office is stripped of clutter, add a out the door at all). After your workout, clear out the
couple of beautiful or inspirational items. “When you bag and throw in fresh clothes.
walk into a room, your eye craves a place to land. If When it comes to your everyday handbag, you
there’s something positive to look at, you’ll feel more should go through it each morning, but that’s a tall
grounded,” says Kim. She suggests bringing order while rushing around at 7am. Try colour coding:
in something that reminds you of your successes, “Carry small pouches for cosmetics, pens and other Compartments help
whether that’s a professional award or a photo from a categories you need in different bright colours that you organise your
belongings. Every
great vacation. you’ll recognise quickly,” says Kim. item should have
Or get the Port-a-Bag Insert (from its own place.
STORAGE SPACE $20.95, Howards Storage
The location of this spot will vary with whether you live World), a nylon pouch with
in a small apartment or a sprawling house, but every multiple compartments for
home has one: that place where random stuff morphs all your different essentials.
into a mound of junk. The best way to wrangle it into “You won’t have to dig in
submission is with a combination of shelving and plastic your bag for your keys and
storage boxes you can label, says Kate. The things you phones,” says Kate. You’ll
use infrequently go into the boxes: “Christmas decor,” not only feel better being
“Nostalgia,” “Miscellaneous”. And use clear plastic so that organised, but you’ll
you can see what’s in them. look better too.

Shape Your Life Celebrity
“Modelling is not
as glamorous as it
looks. I always
treated it as a
business and never
saw it as an excuse
to party.”

The
Supermodel
Shayk
Irina Shayk, top model and girlfriend of
Cristiano Ronaldo, brings positivity and a
healthy body image to the fashion industry.
W
hen thinking about supermodel Irina
Shayk, it is very easy to assume that she
lives a glamorous life of leisure and luxury,
with everything she could have ever
dreamed of. A beautiful lingerie model and
actress with a superstar footballer boyfriend (Real Madrid’s
Cristiano Ronaldo), Irina seems to fulfil the model stereotype,
but is actually the polar opposite of that cliche.
The 28-year-old might be best known for being a regular
Sports Illustrated Swimsuit cover girl as well as fronting
campaigns for high-end fashion brands, but there is much
more to this woman than photo shoots and cover splashes.
Intelligent and hardworking with a healthy perspective
on the fashion industry, Irina also appreciates how fortunate At the premiere
she is to be in her position. This attitude stems largely from of Hercules in Los
her difficult childhood in a small Russian town in the Ural Angeles this July.
mountain range, where her parents were poor even before
her father died of pneumonia when she was just 14.
Now that she has achieved wealth and success, Irina does
her best to be a role model and has taken part in fundraising
for Pomogi, a Russian charity that helps hospital patients pay
for their treatment. Nothing Irina has achieved was handed Despite the fact that she is now at the top of her game, Irina
to her on a plate. Even her big break into modelling meant continues to work tirelessly and maintains the values she learned from
she had to give up her education, which was not an easy her mother, who held down two jobs during her childhood to ensure
decision to make. the family could pay their way. This is why you will never hear Irina
“I worked very hard to succeed as a model,” she says. complaining about her hectic life.
“Even though I never thought about becoming a model, “Modelling is a crazy career because you are constantly travelling
once I was given the chance and began earning money, I and sometimes you forget where you’ve just been or where you’re
treated it very seriously. No one gives you anything. You have sleeping,” she says.
to prove yourself and you have to be very disciplined, and Irina is a late bloomer in the fashion industry. “I know a lot of
take your career very seriously. Modelling is not as glamorous girls start their modelling career when they are 15 or 16, but I am
as it looks. I always treated it as a business and never saw it glad that I started later in life,” she says. “I was better prepared to
as an excuse to party.” handle everything.”

Shape Your Life Celebrity
Irina goofs
around with
Cristiano during
a basketball
match.
At the FIFA
d’Or ceremony
in Switzerland
this January.
“I never even thought of becoming a model until my father died

and it became hard for my family,” Irina explains. “I started modelling That said, Irina doesn’t leave her figure to chance and will exercise
when I was almost 20, and I worked very hard to build my career.” whenever the opportunity presents itself. “I love to work out,” she
The next career challenge for Irina is a move towards Hollywood. says. “It gives me energy for the entire day. I like running when I’m in
She has made her movie debut in Hercules this year, an action film New York and I do a lot of basic exercises in the morning followed by
with Dwayne “The Rock” Johnson in the title role. She admits that pilates. But I don’t overdo it. I can also be very lazy about working out
acting “was never a real ambition” but that “the glamour of that when I’m travelling.”
world” was alluring. Setting a healthy example in the world of fashion modelling can
Her work ethic extends to her acting, and she intends to make the be tough, but Irina does it with sincerity and style. She finishes by
most of any movie opportunities. “It’s an exciting challenge. It’s not explaining her attitude of positive body acceptance: “Hard work
that easy to step into acting from modelling but I wanted to see what and self-confidence are very important. Sometimes, it is much more
I could do. This is a wonderful chance for me. Modelling has given me important to feel beautiful about yourself no matter how you’re feeling
financial independence, but acting is something more creative for me or how you think you look. You need to feel beautiful on the inside. I
and maybe this role will lead to more work in movies. I don’t know, also believe in always respecting and being nice to people. You always
maybe this film will open some doors for me.” feel better if you’ve made someone else feel good.”
Irina’s relationship with Cristiano, who is at this moment in time
WORK IT
the best footballer on the planet, is of great interest across the world,
but she is reluctant to discuss the details of their life together. The
privacy of this superstar couple is at odds with what you might
LIKE IRINA
TEXT SHAUN CURRAN LEFT PHOTO SPLASH NEWS/SPLASH NEWS/CORBIS
expect from two hugely famous celebrities, but it is just yet another
way in which Irina defies expectations.
“When you’re in a relationship for four years, you just have to It takes more than good genes to look like her. Working
trust each other,” is all she reveals when asked about how, given her with Irina for more than four years, celebrity trainer Justin
demanding lifestyle, she manages to maintain the relationship. Gelband uses a mix of pilates and boxing to keep her fit
The curvy supermodel also has an unusual approach to health and bikini-ready. But the real secret to those tight, flat abs
and fitness, when compared to her skinny contemporaries. Admitting is Irina’s dedication to band exercises.
that she doesn’t mind carrying a few extra kilos, she told British
RIGHT ALLPIX/SPLASH NEWS/CORBIS
Vogue that she does drink a lot of water, but she doesn’t do diets. Try this move at home Wrap a resistance band around
“People think that models don’t eat. They’d soon stop thinking a solid base. Hold both ends of the band with your arms
that if they saw me in a restaurant,” Irina tells us. “I eat ice cream and outstretched at shoulder level in front of you, and take a
cake, but it’s a question of balance. If I eat something like that, I feel staggered stance far away enough to create tension in the
much better afterwards if I spend a few hours in the gym. Even if you band. Lift the heel of back foot to protect Achilles tendon.
have some extra kilos, you don’t need to kill yourself for that, you Bring your back knee up and in towards chest, bracing the
just have to look at yourself as a positive. Yeah, extra kilos but guess core throughout. Repeat this move on the opposite side.
what? Men love it, you know.” Continue alternating between sides for one minute.

Shape Run 2014
Ready, Set, Smile!
The Shape Run was a really fun race – selfies, wefies

and awesome freebies included! BY DAWN CHEN & ESTELLE LOW
32 | EVENT | SHAPE OCTOBER 2014

6.25am
A WEFIE
BEFORE THE
10KM FLAG-OFF.
T
he sun was kind on the morning of Aug 17, hiding behind clouds instead of
beating down on the 9,000 women, who had gathered on Nicoll Highway
for Shape Run 2014. Looking radiant in neon pink Skechers tops, they were
at the starting line before dawn.
The 10km runners took off first and were followed by the 5km participants
and, finally, the mothers and children in the Me & Mini Me 1.8km Fun Run. Four
Fly Entertainment Artistes – Allan Wu, Andrew Lua, Bobby Tonelli and Jimmy
Taenaka – even joined us as pacers for the races. There were also 13 Miss Singapore
International Beauty Pageant 2014 contestants, as well as 14 former pageant queens,
who took part to raise funds for the THK Home for Disabled @ Eunos, Singapore
Women’s Association and Lions Home For The Elders.
Before the run began, Shape editor Li Yuling and host Charmaine Yee took wefies
with the participants, who waved and posed spontaneously. The photo-taking didn’t
stop there as runners snapped pictures of themselves and the scenic surroundings
throughout the race.
At the finish line, they were greeted and cheered on by husbands, boyfriends
and other supporters who had been waiting patiently since the start of the race.
All participants received medals and Orbis-sponsored finisher tees. Queues
notwithstanding, many were in high spirits afterwards and those still raring to go
joined in the fun dance workouts conducted by True Fitness instructors. Others
thronged the sponsor booths for product samples, attractive giveaways and lucky
draw prizes.
The 5km runners

raise their hands
for the camera.
SHAPE OCTOBER 2014 | EVENT | 33

Shape Run 2014
Group editor Raymond Goh

starts the 5km run with
Takashi Yokoyama, president
and CEO of Orbis Asia Pacific
Editor Yuling flags off
the 10km race with
Headquarters, and Yoshifumi “This was my first
Abe, director of Orbis Inc.
Vincent Leung and Shape run and it was
Susan Chua, president
and vice president of great. The sponsor
Skechers Asean. booths were also
excellent and had lots
of great giveaways!”
OH MEI LING, 23, CLINIC ASSISTANT
“The pacers were

very encouraging.
Seeing them push
themselves gave me the
motivation to press on,
even when I was tired.”
AZLENA LIM, 14, STUDENT
“Shape Run is less

stressful than other
races – and not at all
intimidating.
Everyone has fun!”
SUSSAN TAN, 50, ADMIN ASSISTANT
“It was very exciting for

my daughter and I.
The energy from
everyone was great.”
KRISHA ANIL DADLANI, 37, HOMEMAKER
“The route was scenic,

especially towards the
end. Seeing Gardens
by the Bay in the
distance motivated me
to finish the race!”
JANICE YAP, 29, TEACHER
“The Me & Mini Me

Fun Run was a good
way to bond with Kate,
my five-year-old.
I wanted her
to experience the
run as well.”
JUNE FOO, 34, ACCOUNT DIRECTOR

The route took runners
along Nicoll Highway
and past the Singapore
Sports Hub.
A total of 630 mothers

and children took part in
the Me & Mini Me 1.8km
Fun Run.

Shape Run 2014
Post-run
zumba routine
by True Fitness.
“I’m surprised my
daughter ran faster
than I did. I’ll have to
train harder for
next year’s race.”
Done in
MALATHI SILVARAJU, 39, COMPLIANCE SPECIALIST
18min 27sec!
SUZANNE WALSHAM
“I like all-women runs, WAS THE 5KM
CHAMPION.
especially this one – and
this year’s bright pink
running top!”
LIM YI JUN, 26, ENGINEER
“One of the reasons

I’ve participated in Yuling (far left) and
Takashi (centre) with
Shape Run since 2007? the 5km winners.
It puts the welfare of
runners first. This is
my favourite race so far
because I achieved my
personal best time.”
GINNI CHAN, 25, HUMAN RESOURCE EXECUTIVE
“It’s amazing to see

so many women run
and motivate one
another at the same
time. I love the running
top and race pack too.” Done in
CAI BAOLUN, 27, DESIGNER SPH Magazines General 37min 29sec!
Manager Diana Lee VANJA CNOPS’S CLOSEST
(far left) with the 10km COMPETITOR WAS JUST
“I really enjoyed this winners and Takashi. 33 SECONDS AWAY.
year’s route. So scenic.”
PANG LEE ENG, 48, CLERK
“This is my third
Shape Run and I enjoyed
the route. Hope to be
back next year!”
KARTIKA MARZUKI, 32, MARKETING EXECUTIVE

The Fly Entertainment artistes
pose with Miss Singapore
International 2014 contestants.
Kudos to the pacers

who trained hard for
the different runs.
“I DRESSED UP
AS BATMAN TO
INJECT MORE FUN
INTO THE RACE.”
SWEE HSIEN MING, 38,
RUNNING COACH

Shape Run 2014 WE COULDN’T HAVE DONE IT
WITHOUT YOU!
Presenter Duo
A fun contest by Duo Rewards: Co-Presenters Skechers
Guess the number of bags in the Orbis Asia Pacific Headquarters
car to win $100 worth of prizes. Kellogg’s
Main Sponsors MTG Pacific
UU Care
In Support of Sports Promotion Sports Singapore
Official Fitness Equipment Aibi
Official Health Supplement Brand’s
Official Spa Citispa
Official Heel Care Dermal Therapy
Official Hydration H-Two-O
Official Health Snack Nature’s Wonders
Official Feminine Wash Lactacyd
Official Fitness Partner True Fitness
PHOTOGRAPHY DARREN CHANG, ROGER CHUA, TAN WEI TE

Prizes up for grabs
at the Orbis spin-
and-win counter.
& WINSTON CHUANG

Great discounts on
Skechers footwear!
Kellogg’s cereal
went at $10 a box
at the race village.
Free massages
at the Dermal
Therapy tent.
True Fitness gave

away free apples
and shared their
membership deals.
UU Care
showcased
sanitary care
products.
Yummy product Runners got 10 per

samples at the cent off beauty
Brand’s booth. gadgets at the
MTG Pacific booth.

At the carnival…
Before the run, Shape held a three-
day carnival at Suntec City in August.
Participants collected their race entry
packs and runner’s kits during the
carnival and checked out sponsors’
booths for the latest health, beauty and
fitness products and services. Attractive
discounts and special bundle deals
were also on offer. Plus, there were
exciting fringe activities like fitness
demonstrations, food sampling and
plenty of free gifts.
THANK YOU FOR

CONTRIBUTING TO
OUR SUCCESS!
Compressport, Eversoft, Fitness
First, My Life Inc, Rich Nutrition,
Voortman and Zen ’Yu.
Tag your photos with #shapeyoga
2014
Presented By
OUR BIGGEST
ALL-WOMEN YOGA
BY THE SEA EVER!
SEE YOU THERE Participants will each receive a goodie
Date Oct 12 (Sunday) bag* worth over $240. It includes:
● $10 Reebok Voucher
Time 7-10am ● $200 Bikram Yoga Harbourfront five-class pass
Venue Casuarina Grove ● Aveda Invati Haircare trial kit worth $31
(East Coast Park), (Invati Exfoliating Shampoo 10ml, Invati Thickening
Area F2 Conditioner 10ml, Invati Scalp Revitaliser 10ml)
● Aveda Stress-Fix Body Lotion (two 10ml tubes)
● ORBIS Petit Shake Banana
REGISTRATION ● Nutrisoy Soy Soya Milk Reduced Sugar (250ml)
Individual $29 ● UUcare Sanitary Pads
Buddy Rate (for 2) $49 *Items subject to change without prior notice.
● Yoga mat not provided. Goodie bags will be distributed after the workout.
Terms and conditions apply.
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Healthy
Live
ARM YOURSELF WITH KNOWLEDGE!
Bone up!
October 20 marks World Osteoporosis
Day, so give your bones some love by
jumping about every day. A new study
published in the American Journal of Health
Promotion found that premenopausal
women who jumped 10 times twice daily
(with 30 seconds rest between each jump)
increased their hip bone density over
just four months. Those who jumped 20
times twice a day reaped even more gains. Women are more
prone to osteoporosis
Conversely, women who didn’t jump at all
because we lose up
actually lost hip bone density. Over the to 20 per cent of
last 30 years in Singapore, cases of hip our bones mass
fractures have increased five-fold among after menopause.
women aged above 50. Even scarier,
studies show that one in every five people
with hip fractures die within a year.
TEXT DAWN CHEN SINGAPORE STATS HEALTH PROMOTION BOARD PHOTO MOODBOARD/CORBIS
SHAPE OCTOBER 2014 | LIVE HEALTHY | 43

Live Healthy News
Healing
words
Keeping a diary can be truly therapeutic,
according to a study from the University
of Houston in the US. Breast cancer
survivors, who were told to journal their
fears and emotions for 20 minutes each
week, experienced less fatigue and
post-traumatic stress. For more benefits,
instead of just penning down facts,
researchers recommend being expressive
and honest in your journal as well.
It’s not real!

Bad news for insomniacs: you
might be creating false memories
in your mind. In an experiment
published in the journal
Psychological Science, sleep-
deprived participants who viewed
200%
That’s how much likelier
you’ll be diagnosed with
TEXT DAWN CHEN TOP PHOTO BLOOMIMAGE/CORBIS CENTER COLIN ANDERSON/BLEND IMAGES/CORBIS
photographs and read details
about a staged crime were likelier schizophrenia if you’re
to remember false details deficient in vitamin D.
than participants who had a SOURCE JOURNAL OF CLINICAL
full night’s sleep. Yikes. ENDOCRINOLOGY & METABOLISM
Love your neighbour

ILLUSTRATION CLAIRE FRASER/IMAGEZOO/CORBIS
It’s good for your heart. People who feel like

DOSE OF they belong in their neighbourhoods, and
LAUGHTER have good relationships with everyone,
have a lower risk of getting a heart attack,
reports a new study published in the
“If I am what I Journal of Epidemiology & Community
eat, I need to eat Health. This held true even after
researchers considered other factors.
a skinny person.”
ANONYMOUS
44 | LIVE HEALTHY | SHAPE OCTOBER 2014

EAT TO
BEAT STRESS
And we don’t mean stuffing your face with comfort food!
Boost your body’s resilience by taking these essential
vitamins and nutrients recommended by Emelyn Wong, senior
pharmacist from Watsons.
VITAMIN B It ensures the body’s nervous system and metabolism

function normally, so they can help regulate your mood. Lack of
vitamin B can lead to fatigue, a bad mood and insomnia.
VITAMIN C Besides its antioxidant effects, vitamin C also regulates

the levels of the stress hormone cortisol, so it can return to normal
more quickly after a stressful event.
IRON Key in the production of red Stresstabs

blood cells, it helps transport oxygen Women 60s
to the rest of the body. A deficiency in ($26.75, Watsons)
contains all of these
this mineral has been linked to fatigue, essential vitamins
weakness, heart palpitations, anxiety and nutrients.
and panic attacks.
MAGNESIUM This mineral is needed for

proper muscle and nerve function, as
well as energy production. Chronic
stress depletes the body’s store
of magnesium. This can lead to
muscle cramps, heart palpitations,
headaches and fatigue.
6.5 hours
PHOTO JIMIN & HYERIM/TONGRO IMAGES/CORBIS
The average amount of sleep

Singaporeans get each night. This makes
us the third most sleep-deprived country
in the world, according to consumer
technology company Jawbone.
Live Healthy Get Off The Couch
Estelle learns to activate her

core in the Warrior 2 pose.
The forward bend with

Oh, so zen
Why every stressed-out soul should try zenga,
which combines the best of mind-body
side twist gives the
hamstrings and inner
thighs a good stretch.
disciplines like yoga and pilates. BY ESTELLE LOW
I
magine doing yoga and pilates moves on It releases tension
a reformer with straps, springs and hooks Zenga targets the fascia or connective tissue
attached. As the workout progresses, surrounding your muscles, nerves, blood
stability balls and foam blocks get thrown vessels, bones and organs.
into the mix. Curious? Healthy fascia supports the alignment and
Welcome to zenga – a class recently movement of bones with the right amount of
PHOTOGRAPHY ZAPHS ZHANG ART DIRECTION JOYCELYN KOH
launched at Breathe Pilates. Combining tension and elasticity. Gentle, fluid movements
zen with yoga and pilates, it was created like those practised in zenga keeps this tissue
by Merrithew Health & Fitness in Canada to springy and resilient, says Genevieve Schuster
encourage mindful movement and to bring (above), instructor at Breathe Pilates.
awareness of how the body and mind move Here’s an example of a fascia-friendly
in tandem. move: Lie on your back with legs straight.
It’s said to increase the demands on the Bend one leg and tuck a stability ball under
neuromuscular system, and promises benefits the back of your knee, between the calf and
such as better core stability, improved stamina hamstring. Draw big, wide circles with the
and enhanced flexibility. After attending one bent knee while keeping the ball in place. Do
session, I’m pretty sure it deserves a place in this correctly and you’ll feel the tension in
every crazy, busy schedule. Here’s why. your hips, hamstrings and calves melt away.
Workout warriors, think of this as a much-
needed DIY massage.

It corrects posture
Maintaining balance
while striking yoga
poses on the reformer
is no easy feat. When
REPORT CARD
I strapped my thighs
to its extension springs for squats, I immediately became more FIT FACTOR 6.5/10 FEAR FACTOR 2/10
conscious of my stance and the need to stay steady. Was my back I got a good stretch in the neck, The moves may be based
straight? Did I place my weight correctly on the heels instead of the shoulders, hips, back, hamstrings on yoga and pilates, but you
toes? In the Upward-facing Dog pose, I found that I was more aware and calves. Although I didn’t don’t need experience in either
of the alignment of my neck and spine than usual. Why? The straps perspire a lot, my core, glutes one to follow the workout.
supported the thighs and reduced the strain on my arms and back, and quads had a niggling ache – The instructor will guide you
so I could focus on posture. By the end of the one-hour class, I felt the good kind – the next day. As through every move and
taller and lighter. you get stronger, up the ante by correct you along the way.
using heavier springs and doing Watch your footing and you’ll
It’s hard on the core extended sequences. Just ask the be fine.
If you think the Downward-facing Dog is easy-peasy, try it on the instructor to show you how.
reformer. You’ll need much more core power to stop the carriage from WHERE TO LEARN
sliding forward. Despite regular yoga sessions, this had my middle FUN FACTOR 7.5/10 Breathe Pilates (www.
quivering as I struggled to keep my back straight. Using the reformer Incorporating the reformer breathpilates.com.sg) is the
also means you can customise the settings to challenge different parts and props added variety to the first to introduce zenga in
of the body while doing the same move. For example, increasing the routine. I was never bored or Singapore. A one-hour group
spring’s resistance will work the arms more. distracted during the session. class is $55.
100
80
60
98% 94% 94% 86%
40
20
Overall condition Roughness Dry, flaky skin Discomfort
0
Live Healthy

TEXT HILLARY DOWDLE PHOTOS COREY JENKINS/CULTURA/CORBIS
The magic
of yoga
Turns out, the ancient practice helps
you shed a lot more than stress. Striking
a pose can slim you down too.
E
very year, it’s the same old story: On Jan 1, you vow that this will be the year
you’ll hit the gym five days a week and go cold turkey on potato chips.
Sound familiar? You’re not alone. Most people know how to drop the kilos
but can’t seem to act on it.
“Weight-loss experts think they just need to yell louder when they say
to exercise more and not eat unhealthy food,” says Timothy McCall, a US-based
Western-trained doctor, yoga practitioner and author of Yoga as Medicine: The Yogic
Prescription for Health and Healing. “Everybody gets that message. The problem is,
we aren’t giving people a means to implement those changes.” Sure, that resolution
to work out like crazy and follow a strict diet may help you drop a size – but it’s
hardly enjoyable. A more pleasant and doable option: letting yoga tone your body
and mellow your brain.
So how does slow-moving yoga – where you only occasionally break a sweat
– help you lose weight? It’s the cumulative benefits, many of which link back to
mindfulness. “Yoga evokes dozens of mechanisms – it can burn calories, stretch the
body, condition the cardiovascular system, reduce cortisol levels, lower blood
pressure and even improve brain function,” says Dr McCall. Any kind of yoga
helps, whether you’re hitting the studio several times a week or developing a 10-to
15-minute daily home practice with a Youtube routine or DVD.
Live Healthy
MAKE BETTER CHOICES

Yoga’s biggest weight-loss contribution is helping you to chill out. “Stress is
the primary issue in weight loss,” says Brandt Bhanu Passalacqua, a certified
American yoga instructor and author of Peaceful Weight Loss Through Yoga,
whose own practice helped him drop 45kg. “The people who come to me
already know everything they need to about how to lose weight. But they feel
too busy to take care of themselves.”
There’s even a physiological reason stress keeps that muffin top intact:
“Many of us are walking around in fight-or-flight mode, pumping stress
hormones, including cortisol, into our bodies,” Dr McCall says. “Cortisol is
associated with binge eating. High levels cause calories to be very efficiently
turned into fat. It’s a double whammy. Yoga has been shown to lower cortisol.”
During yoga, you’re reminded to switch off your brain and focus on the
present. In that sense, the practice is similar to meditation – and both breed
mindfulness, which is important for helping you implement the healthy habits
you identified on New Year’s Day.
“Yoga helps you slow your mind and create more space between thoughts
so that you notice when a moment of choice is upon you,” says Ashley Turner,
a California-based American yoga and meditation teacher. “You’ll start to ask
yourself, ‘Do I have the third glass of wine?’ or ‘Do I go for a run?’ Mindfulness
helps you observe your thoughts, so you realise you have a choice.” You don’t
STRIKE A POSE
STEP BY STEP EXERCISE PHOT0S VERNON W0NG HAIR & MAKEUP AIRIN LEE MODEL MELA O/UPFRONT
GIVE YOUR WEIGHT LOSS EFFORT A JUMP-START WITH THESE EXTRA EFFECTIVE YOGA POSTURES.
ES.
APPAREL REEBOK/ROYAL SPORTING HOUSE
DOWNWARD-FACING DOG COBRA CHAIR

“In this asana, you burn calories, warm up “This pose stimulates the kidneys and “It builds strength and stamina as your
and detox through sweat,” says Ashley. improves digestion,” says Ashley. This way, work the legs and core,” says Ashley. The
How to do it On hands and knees, draw food doesn’t sit and make you bloated. challenge may help you stave off cravings.
the navel in and lift your knees, pressing How to do it Lie on your stomach. Place How to do it While standing, bend knees as
hips up and back. hands under the shoulders, then lift your if sitting. Then lift arms.
chest off the floor.

MEDITATE TO LOSE WEIGHT
No time for a yoga class? Meditation
also builds willpower – and it’s easier
than you think. Yoga and meditation
guru Ashley Turner shares her tips:
● START SLOW
“Nose breathing calms the nervous
system,” Turner says. “Close your mouth
and simply lengthen your breath to four
slow counts in and then four counts out.”
● TAKE THE NEXT STEP

“Once you have that down, add what
I call four square breaths – inhaling for
four counts, pausing for four counts,
exhaling for four counts, and then
pausing for four counts.”
● STAY POSITIVE
If just thinking about all that breathing
has you panting, you can try meditating
need to polish off the pizza or have another ice cream even though you think you really with affirmations instead. Identify your
scoop of ice cream. Acknowledging that, want it.” biggest self-criticism, like your eating
Ashley says, can be truly empowering. Certain yoga moves serve as life practice, habits or your body image, then turn
too. Take, for instance, the Triangle pose. that problem into a positive outcome,
NIX EMO EATING “In this asana, you create tension in the body Ashley says.
Another way mindfulness can peel off the and then let it go,” says Aruni Nan Futuronsky, “Your affirmation could just be as
kilos: Being aware of how much you’re a programme advisor at Kripalu Center for simple as ‘I will be healthy and fit’ or
consuming can help you push away your Yoga & Health in the US. “Off the mat, you ‘I choose to make my well-being my
plate before you overeat. “Mindfulness trains see that you can let go of tension without highest priority’. Repeat that 10 times
your nervous system and sensory organs having to resort to doughnuts as a coping or more. One of the biggest challenges
to be more sensitive,” says Ashley. “You’re mechanism. Once you’ve mastered that skill, of weight loss is that you focus your
more aware of the effect of food and can ask it applies to anything.” attention on what you don’t want – like
yourself how you feel after eating it.” being overweight or having love handles.
In a study published in the International RETRAIN YOUR BRAIN This way you build confidence from the
Journal of Yoga Therapy, 19 overweight The other key benefit you’ll get from yoga inside out.”
people who completed a five-day yoga and is flexibility – the neurological kind. “The
mindfulness programme were, on average, conventional wisdom used to be that
ADDITIONAL REPORTING EMILY JOHNSON
7.8kg lighter a full year later. Cutting out the brain’s architecture was fixed,” says those neurocircuits. When you face adversity
careless noshing, it seems, has lasting effects. Dr McCall. “Now, neuroscientists are finding with calmness in your practice, you reset your
In addition to helping you eat with more that the brain is constantly rewiring itself and nervous system not to freak out so much, so
awareness, yoga can also teach discipline, forming new connections in a process called that you’re not getting cortisol jolts and are
says Dr McCall. “In class, you learn that you neuroplasticity.” Anytime you do, say or think less likely to overeat. You can literally change
can stay in a pose even though you might something, you’re more likely to do so again, your mind.” Just like that, your weight loss
like to come out of it,” he says. It’s like boot he explains. resolution is finally within reach – and without
camp for your willpower muscles. “In turn, “When you repeatedly have certain you having to spend hours on the elliptical or
you realise that you can skip the chocolate thoughts or actions, you tend to strengthen subsisting on diet food. Om run!
SHAPE OCTOBER 2014 | LIVE HEALTHY | 51

Live Healthy DIY Doc
Is your belly
suddenly… hurting?
PINPOINT THE CAUSE OF THAT ACHE.
There are a whole host of abdominal problems that can

make you double over in agony. While some are more
serious than others, it’s not always easy to pinpoint what’s
wrong. When in doubt, or if the pain lasts for longer
than an hour, check with a doctor and watch out for
accompanying symptoms. According to Dr Gwee Kok Ann,
a consultant gastroenterologist on Shape’s advisory panel,
alarm symptoms include fever, vomiting, diarrhoea and
passing of blood in stools. In such cases, you should seek
medical help as soon as possible.
IT COULD BE Irritable Bowel naturally. The doctor may also give medication and form hard deposits. People with high
Syndrome (IBS) for symptomatic relief. In mild cases of body weight and those who are not physically
OTHER SYMPTOMS Bloating, flatulence gastroenteritis, probiotics may help too. active are more prone to developing
and irregular bowel movement such as kidney stones.
constipation or diarrhoea. IT COULD BE Appendicitis TREAT IT Small kidney stones can be naturally
WHY IT HAPPENS The exact cause of IBS is OTHER SYMPTOMS Fever, abdominal swelling passed out by drinking at least six to eight
still not known, but stress, certain foods and and inability to pass gas. glasses of water a day. For bigger stones,
hormonal imbalances are common triggers WHY IT HAPPENS A red flag for appendicitis surgery is usually required.
for those cramps in the lower abdomen. is unrelenting pain in the lower right side of
Frequently mistaken for indigestion, IBS the abdomen. The cause of inflammation IT COULD BE Ovarian cancer
affects the large intestine and tends to be of the appendix is still unknown. Some OTHER SYMPTOMS Abdominal swelling,
most common among young women. experts suspect that this occurs when bits of bloating, flatulence and change in bowel
TREAT IT The pain usually goes away after undigested food or stool blocks the appendix, habits. Symptoms usually only develop when
passing wind or a visit to the loo. Medication but the theory has yet to be proven. cancer is advanced.
may also be given to relieve symptoms. TREAT IT Surgery is needed to remove the WHY IT HAPPENS Ovarian cancer occurs when
inflamed appendix. Left untreated, it will malignant tumours grow on different parts
IT COULD BE Gastroenteritis eventually burst and can be fatal. of the ovaries. Symptoms like stomach pain
TEXT DAWN CHEN ILLUSTRATION IMAGEZOO/CORBIS
OTHER SYMPTOMS Vomiting, diarrhoea show when the cancer spreads to nearby
and fever. IT COULD BE Kidney stones organs and causes problems such as bowel
WHY IT HAPPENS Consuming food or drinks OTHER SYMPTOMS Severe pain in the back movement obstruction. Women who are over
that have been contaminated by bacteria or and side that shifts to the lower abdomen 40 and have never breastfed as well as those
viruses can cause this intestinal infection. To and groin area, blood in your urine and with infertility issues or a family history of
avoid it, eat only freshly and fully cooked food frequent urination. ovarian cancer tend to be at the highest risk.
while it’s still hot. WHY IT HAPPENS Kidneys help remove extra It is the fifth most common cancer among
TREAT IT Antibiotics will be prescribed if the water and waste from your blood. When women in Singapore.
infection is caused by bacteria or parasites. you drink too little water, the kidneys don’t TREAT IT Depending on the stage of cancer,
There is no treatment for viral gastroenteritis, get a good flushing and urine becomes surgery and/or chemotherapy is usually
but your body’s immune system will fight it concentrated, allowing minerals to crystallise needed.

20
Wanderlust
B ON
VOY AG E
20 pages of inspiration for the
sporty, travel-savvy woman.
SUN, SAND, SEA

Idyllic destinations for that island getaway.
GORGEOUS IN
THE LONG HAUL
Customise your in-flight beauty kit.
STAY TONED
The do-anywhere workout.
SHAPE OCTOBER 2014 | WANDERLUST | 53

Wanderlust
Keep going back to Bali?

DEBORAH LIN uncovers
eight alternative
destinations for your
next island getaway.
It’s official: Singaporeans love their beach

holidays. According to the 2014 Expedia
Flip Flop report that polled more than
11,000 people worldwide, 70 per cent of
Singaporeans associate overall happiness
with regular beach vacations.
The online travel agency also found
that 76 per cent were likely to take
another beach vacay in the next 12
months. If you’re dreaming about your
next getaway, consider these lesser known
coastal escapes.
And, whether you’re looking to save or
splurge, there’s one for every budget!
PHOTO THE DISTRICT BORACAY
54 | WANDERLUST | SHAPE OCTOBER 2014

LIFE’S A
BEACH
How Singaporean
beach-goers behave
on social networks
(global averages in
the brackets):
59% agree that
social media
influences choice of
destination (38%)
72% post photos
and videos to share
unique vacation
experiences with
1 in 2
friends (58%)
Singaporeans say a good massage 25% post photos
and videos to make
is a must on beach vacations. friends jealous (18%)
SOURCE 2014 EXPEDIA FLIP FLOP REPORT
SOURCE 2014 EXPEDIA
FLIP FLOP REPORT

Wanderlust
IF YOU’RE LOOKING FOR…
PRISTINE COASTS
Sink your toes into the warm, powdery sand as
you gaze beyond the crystal clear water.
INSTEAD OF HAWAII OR
BORA BORA, HEAD TO:
SAVE Nikoi Island, Indonesia

You don’t even have to fly. Vacationers
take the same ferry as visitors to Bintan
(just 8km away). Expect a relaxing time
on this private island, which has the
exclusivity and privacy other beaches
within the ferry’s reach can’t offer.
Conservation and eco-considerations
are at the heart of Nikoi’s development,
and it has managed to preserve its
rainforest, plus a largely unspoilt coast
and coral reef surroundings. Check
out the blog by the resort’s marine
conservation officer, Michel Lippitsch, at
www.nikoibelowthewater.weebly.com for
spectacular photos and videos.
Stay at Nikoi (www.nikoi.com)
Described as offering “simple barefoot
luxury”, the island’s only resort has 15
Robinson Crusoe-inspired driftwood
beach houses – all steps away from the
beach. There is no air-conditioning, but the
ocean breeze and the grass roofs of these
two-storey cottages, designed for better
ventilation, will keep you cool.
Amenities include a restaurant, three
bars, two pools and a kids’ club. Massages
are done on the bale in front of your
beach house. Land and sea activities can
be arranged, and only qualified divers
can go on dives (no certification courses
conducted here). Prices start from S$375
for one night’s stay in a one-bedroom
beach house (twin sharing). An optional
top-up of S$90 daily per person gets you
three meals and access to most of the
resort’s water sports equipment.
How to get there Take a ferry to Bintan,
then catch the resort’s transfer (an hour’s
drive to Kawal, plus another 30-minute
boat ride to Nikoi). Transfers cost S$90
per person and include VIP clearance at
PHOTOS NIKOI ISLAND
the Bintan ferry terminal. Ferry tickets

can be booked via Bintan Resort Ferries
(www.brf.com.sg) and start from S$58 per
person for a round trip.
Best time to vacay March to November.

S
SPLURGE Yasawa, Fiji
With more than 332 islands in picturesque
W
Fiji, sun worshippers are simply spoilt for
F
cchoice. Yasawa has 11 secluded beaches,
which are among the island republic’s best.
w
Whether you plan to frolick in the sand or
W
have a romantic beach picnic, get ready
h
ffor pure bliss. If it’s a you-only-live-once
experience you’re after, you must visit
e
tthe Blue Lagoon Caves, hidden beneath a
volcanic peak at the island’s southern tip,
v
and dive into the hidden chambers that are
a
llinked to the sea via underwater passages.
Stay at Yasawa Island Resort & Spa
S
((www.yasawa.com)
With the island being just 22km long, it’s
W
llittle wonder that this resort is Yasawa’s
ssole commercial development. There are
118 beachfront bures (Fijian for traditional
wood-and-straw huts), but our pick is the
w
PHOTOS YASAWA ISLAND RESORT & SPA FIJI ISLANDS
Honeymoon Bure. Named Lamalagi (Fijian

for heaven), this luxurious bungalow sits at
the end of an exclusive white beach, and has
a horizon pool with an unobstructed view of
the ocean.
Amenities include a restaurant and bar as
well as a beachfront spa offering massages
and other body treatments. Land and sea
activities are also available, including a tour
to Bukama Village – one of six in Yasawa –
where you can interact with local children
or watch a rugby match. Prices start from
FJ$1,600 (S$1,076) for a beachfront bure
suite and FJ$3,400 for the Honeymoon Bure,
including meals (no extra cost for private
dining and beach picnic options).
How to get there Fly to Nadi International
Airport via Sydney in Australia, then take a
hotel transfer. Transfers are one-way and cost
FJ$475 per person for standard air charter
or FJ$995 per speedboat. For a taste of the
celebrity high life, splash out on a private jet
transfer (FJ$2,500 per flight). Airfares start
from S$1,390.
Best time to vacay April to early October.
Those interested in spotting migrating beach
rays should go in May or October.

Wanderlust
SPECTACULAR MARINE LIFE

FE
E
Dive into the sparkling azure water to discover a whole new world.
INSTEAD OF MALDIVES OR
THE BAHAMAS, HEAD TO:
SAVE Manado, Indonesia

The provincial capital of North Sulawesi,
Manado is the perfect gateway for
launching multiple dive excursions to
nearby islands. Bunaken Marine Park,
consisting of five islands and more than
50 dive spots, is legendary for its stunning
marine biodiversity.
It includes turtles, lionfish, batfish,
groupers, puffers, snappers, surgeonfish,
humphead parrotfish, butterfly fish,
wrasses, angelfish and damselfish. There’s
also Lembeh Island, a muck diving paradise
with a vast array of frog fish, blue-ringed
octopus, banded eel, mandarin fish,
orangutan crabs, manta shrimps and more.
Also head to Kalasey Beach on the
Western outskirts of Manado, another
equally magical underwater excursion
opportunity for divers. There, you can also
try water sports like jet skiing and some
of the most scrumptious seafood meals in
the region. If you want time out from your
wetsuit, visit Tangkoko Nature Reserve for
its unique flora and fauna.
Stay at Cocotinos Manado
(www.cocotinos-manado.com)
Styled after a traditional Indonesian
village, this 22-room beachfront boutique
dive resort is only 25 minutes away from
Bunaken. Amenities include a restaurant,
bar, swimming pool, spa and a dive centre.
Several land and sea activities are available.
e.
A 4D3N dive package starts from
US$485 (S$606) per adult, based on
quadruple sharing in a standard room, and
includes six dives (with up to three guided
boat day dives per day) and meals. Diving
equipment is available for rental.
How to get there Fly to Sam Ratulangi
International Airport, then take the resort
PHOTOS LI YULING
transfer (included in package). Airfare

starts from S$495.
Best time to vacay April to October are the
best months for diving.

SPLURGE Galapagos Islands, Ecuador
Known for their diverse endemic flora
and fauna, this archipelago of volcanic
islands is a dream come true for lovers
of nature. You’ll find birds like pelicans,
flamingos, lava gulls, mockingbirds,
boobies and finches. Plus real treasures
of the sea, like the Galapagos penguins,
giant sea turtles, marine iguanas, rays,
sharks, eels, barracuda, scorpionfish,
hieroglyphic hawkfish, cardinalfish... The
list is endless!
Some of the best beaches are on
the most populous island of Santa Cruz,
where sunbathers bask on the beautiful
white sand of Tortuga Bay Beach and El
Garrapatero. Further south is Gardner
Bay Beach on Espanola Island that offers
the best photo (or selfie!) opportunities.
Here, sea lions unabashedly lie on the
sand next to people. Its remote location
means only tour operators can reach it,
so check out Quasar Expeditions
(www.galapagosexpeditions.com) or
Red Mangrove (www.redmangrove.com)
for package options.
Stay at Finch Bay Eco Hotel
(www.finchbayhotel.com)
Right at the southern tip of Santa Cruz
Island, this plush 27-roomer is close to
town (a five-minute ride on the hotel’s
water taxi) as well as the Charles Darwin
Research Station and Tortuga Bay. There
is a restaurant and bar, swimming pool
and an upcoming spa. Meanwhile, the
hotel can find you a local masseuse.
It offers four- to eight-day land and
PHOTOS FINCH BAY ECO HOTEL
sea packages and five- to eight-day

diving packages, as well as day trips to
nearby islands by yacht. Prices start from
US$1,727 per person for a 4D3N land and
sea package with accommodation in a
Garden View double/twin room. Meals,
transfers and excursions aboard yachts
are included.
How to get there Fly to Seymour Airport
on Baltra Island via Amsterdam, Panama
City and Guayaquil. Then transfer to
a private yacht to get to the hotel
(included in package). Airfares start
from S$3,411.
Best time to vacay January to April are
great for snorkelling.

Wanderlust
VIBRANT CLUBS
Sun-kissed glows make the beautiful crowd even
hotter as everyone dances the night away.
INSTEAD OF IBIZA OR
MIAMI, HEAD TO:
SAVE Boracay Island, Philippines

The 4km long White Beach is most
famed for its beach clubs. For a wild
night (though less rowdy than what
you’ll find in Thailand), head to the
much-raved-about Epic Boracay (www.
epicboracay.com) for some of the best
parties or Summer Place Boracay (www.
summerplaceboracay.com), which stays
open well into the wee hours.
If you have energy the morning after,
try kitesurfing. Beginners can start with
a two-hour trial class before signing up
for one- to three-day courses at Habagat
Kiteboarding (www.kiteboracay.com).
It’s the only kitesurfing school to offer
lessons throughout the year at Bolabog
Beach. Classes are conducted at Bolabog
Beach, on the other side of the island,
from November to April, and at White
Beach during the other months due to the
change in monsoon wind directions.
Stay at The District Boracay
(www.thedistrictboracay.com)
This 48-room beachfront resort is located
in Boracay’s Station 2 and within walking
distance of the nightspots (three minutes
from Epic and five minutes from Summer
Place). If you overdo the booze, take
comfort that your bed isn’t too far away.
Amenities include two restaurants and
a deck bar on the roof, a swimming pool
with jacuzzi and an upcoming spa (the
resort can arrange for private massage
and spa services in the mean time). Prices
start from 11,700 pesos (S$333) per night
for a deluxe room (single or twin-sharing).
How to get there Fly direct to Kalibo
International Airport. The hotel will
PHOTOS THE DISTRICT BORACAY
handle the transfers: 90-minute shuttle

ride, 10-minute boat ride and another
15-minute shuttle ride. One-way transfers
cost 500 pesos per person. Airfares start
from S$400.
Best time to vacay November to May.

SPLURGE Mykonos Island, Greece
This tourist mecca in the middle of
the Aegean Sea boasts a pulsating
club scene, often likened to that of
party capital Ibiza. By day, the golden
beaches of Paradise and Paraga attract
windsurfers and divers, as well as
topless sunbathers. The club shindigs
start as early as 4pm – and get more
intense as night falls. Check out the
island’s biggest nightclub Paradise Club
Mykonos (www.paradiseclubmykonos.
com) and outrageous body paint
parties at Guapaloca Mykonos (www.
facebook.com/guapalocamykonos)
on Paradise. Wild bashes aside, Kalua
Bar-Restaurant (kalua.gr) on Paraga
Beach serves traditional Greek and
Mediterranean delicacies as well.
After nights of partying, take a laid-
back excursion around Mykonos.
Or a trip to nearby Delos Island,
thought to be the birthplace of the
Greek gods Apollo and Artemis, for
its rich archaeological history. Visit
www.greeka.com/cyclades/mykonos/
island/mykonos-tours for options.
Stay at San Giorgio Hotel Mykonos
(www.sangiorgio-mykonos.com)
Located between Paradise and Paraga
Beaches, and offering quiet respite
after merrymaking, it is just 300m
away from Paradise Club. Guests
enjoy free shuttle transfers, privilege
reservations and VIP lounge access.
Exuding a luxurious bohemian vibe, the
eclectic decor of the San Giorgio looks
like the cover of an interior design
glossy. Of the 33 rooms, we’d pick the
lavish Famosa Suite with a private
veranda overlooking the ocean.
Amenities include a restaurant and
bar, and a swimming pool. Prices start
from €150 (S$250) for a double room
and €600 for the Famosa Suite.
How to get there Fly to Mykonos Island
National Airport via Doha and Athens,
PHOTOS SAN GIORGIO MYKONOS
and take the free transfer to the hotel

that is just a 10-minute drive away.
Airfares start from S$1,636.
Best time to vacay Mid-May to June
or September to mid-October as the
months in between see crazy crowds
and jacked-up prices.

Travel Special
WELLNESS RETREATS
Treat yourself to a revitalising week of training or
meditation in the most blissful surroundings.
INSTEAD OF BALI OR
PHUKET, HEAD TO:
SAVE Byron Bay, Australia

With no shortage of shorelines down
under, locals and tourists still flock to Byron
Bay for its great surf breaks and some of
prettiest and cleanest beaches on Australia’s
east coast. In addition to water sports like
surfing, diving and snorkelling, you can
go microlighting or hanggliding, kayaking
with the dolphins as well as take a whale
sighting trip (guaranteed in tour packages
by Whale Watching Byron Bay; www.
byronbaywhalewatching.com.au).
Sign up for Escape Haven
(www.escapehaven.com/byron/byron-bay- y-
health-retreat)
A women-only retreat with programmes
offered in Bali, Sagres in Portugal and
Marrakech in Morocco, Escape Haven has
three Byron Bay packages. The 5D4N
Refresher Mini Escape, which usually accepts pts
between six and 12 participants, includes
yoga sessions, meditation, massage, beach h
hikes and options to do surfing, stand up
paddling or ocean kayaking with dolphins.
Participants also enjoy a specially created
nutritious menu that is low in calories and
high in fibre. Instead of deprivation, the food
od
philosophy here is about delish, quality fuel
el
so expect lots of organic fruits and veggies,s,
fresh fish and free-range chicken.
Stay at The Byron at Byron Resort
(www.thebyronatbyron.com.au)
Just five minutes away from Tallow Beach,
this 92-room resort is set within a lush sub-
tropical rainforest and is home to many
species of birds, reptiles and amphibians.
Using a detailed guide, explore the rainforest
yourself and marvel at nature’s wonders.
Amenities include a restaurant, swimming
pool, sauna and spa.
Programme prices start from AU$1,895
(S$2,203), based on twin-sharing. Solo
travellers will be matched with a roomie.
How to get there Fly to Gold Coast Airport
via Sydney, then take the resort’s transfer,
PHOTOS ESCAPE HAVEN
which starts from AU$39 per person for one

way. Airfares start from S$538.
Best time to vacay September to November.
Water temperatures dip from October so
make sure you have the right gear.

SPLURGE Tulum, Mexico
This once sleepy town on the Caribbean
coast of Mexico has become quite a beach
destination that’s famous for having one of
the most beautiful Mayan archaeological
sites: the only ancient Mayan walled city in
the Yucatan Peninsula and the ruins sit by
the sea. Other attractions include the cenotes
– natural freshwater pools with underwater
caves that scuba divers love – and the Unesco
World Heritage Site of Sian Ka’an, a biosphere
reserve with tropical forests, mangroves,
marshes, a barrier reef and a slew of species
ranging from dolphins, birds and crocodiles, to
sea turtles, monkeys and tropical fish.
See tour recommendations at www.tulum.
com/attractions.
Sign up for Bikini Bootcamp
(www.bikinibootcamp.com)
This 6D5N luxe boot camp includes optional
participation in fitness classes (like cardio,
sculpting and dance workouts), yoga, power
walks on the beach, spa treatments and
meditation. You can also take a bike ride to the
Mayan ruins, a refreshing dip in a freshwater
pool, climb a pyramid in Coba, and still have
time to relax by the beach. Boot camp guests
can look forward to a low-fat diet of local
cuisine featuring fresh fish and fruits, organic
chicken and signature salads with pumpkin
and chia seeds. Men are welcome too.
Stay at Amansala (amansalaresort.com)
Rustic chic decor makes this 24-room resort an
inviting home away from home. The
chica deluxe beachfront rooms are tops with
large terraces showcasing stunning views
of the turquoise sea. Amenities include a
restaurant, lounging terrace, yoga shalas and
massage rooms.
Programme prices start from US$1,975 for
a family room (triple-sharing) and US$3,400
for a beachfront chica. There’s also a budget
programme priced from US$1,675. It has the
same itinerary but accommodation is in the
city instead.
How to get there Fly to Cancun International
Airport via London and Miami. Then take a
one-way hotel transfer at US$135 per person
or US$60 each for three guests. Be sure to
inform the boot camp organisers if you need
this service. Airfares start from S$2,380.
Best time to vacay October to December is the
PHOTOS BIKINI BOOTCAMP
post-hurricane season, while January to March

are typically less crowded.
Estimated airfares are provided by Expedia, based on a round-trip for

one adult during the first month indicated under Best time to vacay.
Prices are correct at print time.

Wanderlust
How to avoid
looking like a wreck
after red-eye flights.
BY DAWN CHEN
Travelling is stressful business, but you don’t have to let it take a

toll on your looks. No matter how long your flight is, you can hop
off looking chipper with the right products. Take your pick and
build a list for your own needs from here.
SKY PHOTO FRANK KRAHMER/CORBIS

1
PRE-
THE BARE ESSENTIALS FLIGHT
Perfect for the minimalist packer, these will keep you fresh and comfortable. PREP
1 FACIAL MOISTURISER Packed with 3 LIP BALM Perfect for conditioning

“Always moisturise
antioxidants and nutrients to replenish dry lips, Trilogy Everything Balm ($40,
before boarding a
moisture levels, Origins High Potency Beauty by Nature) also locks in moisture
flight and reapply if
Night-A-Mins Mineral-Enriched Renewal on the hands and tames flyaways.
you’re in the air for
Cream ($55, Robinsons) also gives skin a
more than six hours.
glow, while keeping it calm with essential 4 EYE DROPS Suitable for sensitive
Sleeping masks are a
aromatic oils. and dry, irritated peepers, Refresh Plus
good option too - if
Lubricant Eye Drops ($21.30 for 30 single-
you can stand the
2 HAND SANITISER Kill germs with use containers, Unity) provide immediate
stares from fellow
Bath & Bodyworks Japanese Cherry relief when eyelids feel like sandpaper.
passengers,” says
Blossom Pocketbac Anti-bacterial Hand
Dr Cheong Wai
Gel ($5) before eating or touching your 5 FACIAL WIPES Pond’s Original Fresh
Kwong, a consultant
face. Besides smelling amazing, it has skin- Wet Cleansing Towelettes ($11.90,
dermatologist
softening honey, coconut milk and olive Guardian) are infused with vitamin E and
on Shape’s
PRODUCTS VERNON WONG
fruit extracts. other antioxidants to nourish skin as they

advisory board.
gently remove dirt and makeup.
Turn the page for more add-ons

Wanderlust
STANDBYS
Now that you’ve packed the bare essentials, consider
bringing these extras to keep your skin fresh and hydrated!
10
STICK
TO YOUR
ROUTINE
7 9
Abrupt climate changes
can wreak havoc on
skin. To prevent crazy
breakouts, avoid
trying new facial 6 HAND CREAM Cocoa spreads easily. Suitable for Verbena Cooling Deodorant
products when you’re and shea butters as well as sensitive skin, it is free of ($32) in stick form is
overseas, says Dr macadamia nut and avocado allergens like parabens gentle. You’ll love its fresh,
Ang Por, consultant oils give Library of Flowers and fragrances. invigorating scent too.
dermatologist Field of Flowers Hand
from Dermatology Creme ($45, Takashimaya 8 EYE CREAM With a 10 BODY MOISTURISER
Associates. D.S.) its rich, silky texture. powerful Stem-Acanax Slather multipurpose Creme
Your skin is already Eye Complex featuring the Simon Creme Universelle
struggling with the 7 SUNSCREEN Yes, brand’s signature pitera, ($68, Soon Lee) over dry
weather. A new product harmful UV rays can get SK-II Stempower Eye elbows as well as cracked
may just stress it to you through the cabin Cream ($144, Tangs) helps heels. Shea butter and aloe
even more, she explains. windows. Protect skin with to reduce the appearance of vera soothe skin, and relieve
Dr Cheong Wai Kwong Cetaphil Daylong SPF30 fine lines. minor irritations.
adds: “Moisturise skin PA+++ Face Ultra-light
more often rather than Gel Fluid ($34.90, leading 9 DEODORANT Free of
change products.” pharmacies) which has a alcohol, aluminium and
light, oil-free texture that parabens, L’Occitane Citrus
CHECK THE WEATHER

DR EILEEN TAN, A CONSULTANT DERMATOLOGIST ON SHAPE’S ADVISORY BOARD, SHARES HER
BEST SKINCARE TIPS FOR DEALING WITH DIFFERENT ATMOSPHERES.
UMBRELLA PHOTO 212 IMAGES INC/CORBIS
If the weather is… HOT AND HUMID If the weather is… COLD AND DRY
Sunscreen is key. Remember to reapply every The most common skin problem is dryness. Don’t forget
two hours – and more often if you perspire to moisturise. If you develop an itchy rash or eczema
a lot. Feeling grubby? Spritz facial mist, let during your trip, don’t scratch. Get a mild steroid cream
PRODUCTS ZAPHS ZHANG
in sink in for a few seconds and then dab or oral antihistamines from the local pharmacy to relieve
the excess off with a soft tissue to remove the symptoms. Also keep yourself covered up to reduce
sweat and dirt before reapplying sunscreen. exposure to the elements, and remember to apply
Also keep skin well hydrated with an oil-free sunscreen if you’re outdoors. UV rays come through no
moisturiser two to three times a day. matter what the season – and even on cloudy days.

PICK-ME-UPS
For your own in-flight distraction,
MAKEUP
Didn’t sleep on the plane? No worries.
indulge in these little treats. These will fake a good night’s rest pronto.
11 FACIAL MIST Keep thirsty 14 EYE MASK Soothe tired

skin drenched with Ettusais eyes and reduce puffiness
Puru Puru Mist ($29, Isetan). with Megrhythm Steam
It has hyaluronic acid and Eye Mask ($6.50 for five,
fermented royal jelly extracts Watsons). Self-heating, it
which are said to be more warms to a comfy 40 deg C
16 18
easily absorbed. when activated.
12 HAIR SERUM Fight frizz 15 FACE MASK

with Dove Nourishing Oil Nars Skin Restorative Night
Care Nutri-oil Serum ($8.90, Treatment’s ($95, Tangs) 20
leading supermarkets). The gel-like texture turns into
lightweight product deeply a lightweight oil on contact 19
conditions tresses with with the skin, leaving it
coconut and almond oils. softer and suppler before 17
the breakfast trolley makes
13 DRY SHAMPOO Toni & its rounds.
Guy Cleanse Dry Shampoo 16 CREAM BLUSH Clinique your brows, use Eyeko Brow
($10.90, Watsons) absorbs Chubby Stick Cheek Colour Gel ($32, Sephora). It works
grease and oil, so hair Balm in Robust Rhubarb like a mascara – just comb
doesn’t turn limp and heavy. ($39, Tangs) hydrates, through with short strokes to
enhances skin’s natural darken and keep brows neat.
barrier function, and creates
14 a healthy-looking glow in 19 LIPSTICK Colour wipes
11 an instant. tiredness and adds a vibrant
13 shine to your pout. Creamy
17 MASCARA Look more and moisturising Shu Uemura
awake after coating your Rouge Unlimited My Dear
lashes with Lancome Matte in Pure Coral ($33),
Grandiose Mascara ($60, glides on like a dream.
Tangs). The curved wand
makes application easy. Plus, 20 CONCEALER Hydration?
it has rose stem cells that Check. Long-lasting
are said to strengthen lashes coverage? Guaranteed.
over time. Laneige Watery Cushion
Concealer ($35) even
12 15 18 EYEBROW PENCIL For a contains arbutin to lighten
totally fuss-free way to define blemishes over time.
MULTITASKING HEROES
STREAMLINE YOUR BEAUTY CARE
WITH PRODUCTS THAT DO MORE.
Human+Kind Philosophy Purity
Shampoo+Body Wash 3-in-1 Cleanser for
Aveda Shampure Composition – Sensitive Scalp+Skin Face and Eyes ($17
Calming Aromatic Oil For Body, ($25, Superberry. for 90ml) Our main
Bath And Scalp ($52) Apply on skin Me) A combination of gripe about three-in-
for extra hydration or dab onto the calendula, aloe vera ones is that they tend
temples to boost relaxation. You can and marshmallow root to be drying. Not
also warm a few drops in your palms extracts soothe your skin, this one. Its natural
and then cup them over the nose, and keep the scalp happy and oil extracts condition
inhale deeply for quick aroma therapy. add shine to tresses. and soften skin.

Wanderlust
A vacation can clear your mind

but take a toll on your body.
Who wants to hit the hotel gym
when there’s a hammock calling
your name? To help you stay
fit when you’re away from your
everyday routine, US-based
trainer Mike Donavanik designed
two do-anywhere plans that firm
nearly every muscle.
His secret weapons: a chair
and a wall. “They can increase
your range of motion, change
your angle and boost your
stability so you can do a tougher
version of a move,” he says. Get
ready to feel the burn in less
than 15 minutes, which leaves
you with plenty of time to chill.
Wall? Check. Chair? Got it. Now use them to sculpt

every part of your physique in these on-the-go plans.
BY JEANINE DETZ PHOTOGRAPHY BY CHRIS FANNING

THE PLAN
How it works
CHAIR ROUTINE
To complete one circuit,
do one set of each move in
order for either routine. Do
circuit thrice. To increase 1 SIDE-LUNGE
the intensity, jump rope or PULSE
jog in place for one minute Works legs and butt
between each exercise. Stand about 60cm away
from chair. Extend right leg
You’ll need to place right foot on chair.
A sturdy chair (pushed up Clasp hands in front of chest.
against a wall if necessary) Bend left knee, pushing hips
and a wall. back [a]. Rise as you lift
right leg to hip height [b],
then pulse it down and up
twice. Return to starting
position and repeat. Do 15
reps, then switch sides to
complete set.
THIGH
MASTER
SO LONG,
SADDLEBAGS!
THIS MOVE
SCULPTS
NEARLY EVERY
PART OF YOUR
LOWER BODY,
INCLUDING THE
AREA AROUND b
YOUR HIPS.

Wanderlust
rlust
2 PUSH-UP HYDRANT a
Works chest, triceps, core and butt
Get into plank position with hands shoulder-width
apart on chair, and raise left leg to hip height behind
you [a]. Bend elbows straight back, lowering chest
towards chair as you bring left knee towards left
elbow [b]. Push up and extend left leg to return
to starting position. Do 10 reps, then switch sides
to complete set.
3 T-STAND DRIVE
Works butt, legs and core
Stand arm’s length away from
chair. Bend forward, place right
hand on chair and extend right leg
to hip height behind you. Bend
left elbow and hold left hand in
front of shoulder [a]. Rise as you
a lift right knee to hip height in
front of you and rotate torso right,
bringing palms towards each
other in front of chest [b]. Return
to starting position and repeat.
Do 15 reps, then switch sides to
complete set.
b
NOTICE
IF YOUR BUTT IS FRIED

BURN
AFTER THE FIRST SET OF

THESE PUSH-UPS, KEEP
BOTH FEET ON THE FLOOR
FOR THE NEXT ONE.

4 DIP AND
CRUNCH
Works triceps, legs
and abs
Sit on chair with knees es
bent and feet on floor. or.
Place hands on edge e
beside hips with fingersgers
pointing forward. Scoot oot
butt forward so it’s just
ust
in front of chair and
lift toes. Bend elbowsws
straight back, lowering ng
butt towards floor [a].
Extend arms as you bring
right knee towards chesthest
[b]. Lower right foott to
starting position. Repeat,
peat,
this time lifting left knee.
Do 20 reps, alternating
legs each time.
ng a b
WALL ROUTINE
1 WALL-SIT SHIFT
Works butt, legs, shoulders, arms and core
Stand with back against wall, and take big step forward
with each foot. Extend arms overhead and bend knees
90 degrees, moving feet forward or back if necessary so
knees are over ankles [a]. Shift weight to left leg as you
extend right leg at hip height in front of you, and lower left
arm to shoulder level [b]. Tap right foot next to left as you
raise left arm to starting position and immediately repeat.
Do 12 reps, then switch sides to complete set.
a b

Wanderlust
2 SINGLE ARM
PUSH-UP
Works chest, shoulders, arms
and core
Stand about 1m away from corner of
two walls. Lean forward and place
left hand on wall, heels slightly lifted.
Put right hand behind back, palm
facing away from you [a]. Bend
left elbow [b]. Push up to starting
position and repeat. Do 12 reps, then
switch sides to complete set.
HAIR KRISTAN SERAFINO/EXCLUSIVE ARTISTS FOR L’OREAL ELNETT MAKEUP ELAINE MADELON/EXCLUSIVE ARTISTS FOR MAKE UP FOR EVER
HIT
A WALL
a
A CORNER GIVES
YOU A BIGGER
RANGE OF
MOTION. IF YOU
DON’T HAVE ONE
IN YOUR ROOM,
JUST DON’T
BEND YOUR
ELBOW AS MUCH.

3 SPLIT SQUAT
Works butt and legs
Stand with back against wall and take big
step forward with left foot. Shift weight to
left leg, press bottom of right foot against
wall, and bend elbows, bringing left arm
forward and right arm back [a]. Bend
left knee as you switch arm positions [b].
Return to starting position and repeat. Do
15 reps, then switch sides to complete set.
a b
TO INCREASE THE CHALLENGE,

NOTCH
IT UP A
TAKE
BRING YOUR FEET CLOSER TOGETHER

OR RAISE OPPOSITE LEG
(AS IN LIFT RIGHT LEG AND LEFT ARM)
TO HIP HEIGHT BEHIND YOU.
4 PLANK PUSH
Works core, shoulders, arms
and chest
Get into plank position one arm’s
length away from wall with feet
placed wider than shoulders. Raise
left arm to shoulder height in front
of you and press hand against wall
[shown]. Hold for 20 seconds,
then switch sides to complete set.

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MAKE YOU FAT For the petite to the curvy!

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TERMS & CONDITIONS This subscription promotion is only valid for the print edition when you sign up online during the sale period of the October 2014 edition. Your
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Get FitSCULPT YOUR
UR BEST BODY E
EVER!
VER!
Perk up!
Your legs aren’t the only body parts
feeling the impact when you run.
On average, the breasts bounce
10cm in three directions: up and
down, side to side, and forward
and backward, say researchers
from the University of Portsmouth
in the US. Over time, and without
proper support, the fragile Cooper’s
ligaments – connective tissue in the
breast – become slack and make
your boobies sag. A good sports
bra is your most important workout
partner. Turn the page for 20
styles that will keep you cool
and contained.
PHOTOGRAPHY MEREDITH JENKS STYLING MONIQUE BEAN HAIR ADAM MACLAY FOR TONI & GUY/WWW.ABTP.COM
Only one-fifth of
women wear the
right sports bra
for their shape and
activity, according
to the University of
Portsmouth in the US.
MAKEUP CLARISSA LUNA FOR WWW.ABTP.COM
SHAPE OCTOBER 2014 | GET FIT | 75

Get Fit Shop
SUPPORT
CREW A good sports HIGH SUPPORT
bra holds you 1 Lululemon Run: Stuff Your
Bra II ($92)
up firmly and Finally, one that lets you
1 reduces jiggle. stash a key, some cash

and even an energy gel
sachet in three cleverly
designed front pockets.
Adjustable straps No
Padding Yes (removable)
2 Reebok OSR W Bra

($59, Stadium)
The mesh in the back lets
skin breathe better, while
keeping you supported.
Adjustable straps Yes
2
3 Adidas Supernova
Racer Bra ($59)
3 It’s lined with mesh
in the cleavage area,
back and straps for
optimal ventilation.
Padding Yes
4 Reebok DT Elite Bra

($62, Stadium)
Great for crossfit regimes,
the flat straps won’t get in
4 your way of box jumps or
rope climbs.
Padding Yes
5 Under Armour
Armour Bra Protegee ($79)
This zippered second-
5
skin bra with moulded
cups comes off in two
seconds flat!
Padding No
76 | GET FIT | SHAPE OCTOBER 2014

6
6 H&M Sports Bra

(price unavailable)
The back clasps and extra
seams lining the cups will
8 keep your pair in place.
Padding Yes
7 New Balance Tonic Crop

Sports Bra ($49)
Moulded cups give support
and won’t let your nipples
show in a chilly gym.
9 8 Nike Pro Fierce Mezzo

Bra ($69)
This is a snug fit with
double-layer construction
for support and comfort.
The fabric and mesh panels
keep you dry.
Padding Yes
9 Moving Comfort
Urban X-Over Sports Bra
($69, Key Power Sports)
10 Ban the bounce with
contoured cups that
enhance your shape.
Padding Yes
SHOPPING TIPS 10 Nike Pro Rival Bra ($89)

Look out for these features in a good sports bra. Combining lingerie
construction with fitness
BAND It should sit firmly on the ribs without restricting breathing. It should not creep functions, this silky
up when you lift your arms overhead. If the band rides up, pick a smaller size. racerback is the brand’s
CUPS Your boobs should be fully cradled, without bulging flesh or gaps at the bra top highest support bra yet with
or sides. If the cups pucker, you probably need a smaller size. separate moulded cups.
STRAPS The amply endowed should go for wide straps that distribute weight more Adjustable straps No
evenly. Try tugging at them: The stiffer they are, the more support you’ll get. Padding No (has separate
foam inserts)

Get Fit Shop
1
MEDIUM SUPPORT
1 Reebok Crossfit Racer Bra
($65, Stadium)
It keeps boobs secure during
jumps, and is cute enough to
double as weekend outerwear.
2 Under Armour
UA Eclipse Bra ($59)
The plush fabric fits like a
second skin, and the straps sit
2
flat and comfortable.
3 Adidas CT AOP Bra ($65)

Stops clamminess. The
heat reactive fabric and
perforated cups wick away
moisture, keeping you cooler
and drier for longer.
Padding Yes
4 Moving Comfort Fiona Sports

3 Bra ($50, Key Power Sports)
The interior front yoke prevents
vertical breast movement, while
the reinforced side panels give
extra support.
Padding Yes
5 Lululemon Energy Bra ($85)

For ample bosoms, this has a
modest cut to prevent spillage.
4
TEXT ESTELLE LOW PHOTOGRAPHY WINSTON CHUANG

1
LOW SUPPORT
1 Nike Pro Indy Bra ($55)
The slim-cut and nearly all- 2
mesh back offers light support
and a dry, comfortable fit.
2 H&M Round Neck

Sports Bra ($24.90)
The seamless finish of this
racerback style nixes chafing –
no matter how much you
bend and twist.
Padding No
3 Moving Comfort Hot Shot

Sports Bra ($49, Key Power
Sports)
Not just pretty, the braided 3
elastic makes the straps
more secure.
4 Lululemon Flow Y
Bra IV ($72)
The stretchy, comfortably soft
fabric will see you through the
toughest poses.
4
5 Juicy Couture Cross Back
Strap Bra ($70)
The mesh lining between the
cups allows better ventilation.
Adjustable straps No 5
30%
Amount a sports bra can
reduce breast movement.
SOURCE UNIVERSITY OF PORTSMOUTH IN THE US

Get Fit News
REPEAT
AFTER ME
“Strength does
not come from
Think physical capacity.

It comes from an
before Here’s why you shouldn’t indomitable will.”

MAHATMA GANDHI, LATE INDIAN LEADER
go crazy at happy hour
you
after zumba class: Sipping
alcohol after a workout HOT HAPPENING
raises levels of the stress
BNP PARIBAS WTA
drink
hormone cortisol and lowers
FINALS SINGAPORE
TEXT ESTELLE LOW PHOTO OF WOMAN WITH TOWEL JOHN FEDELE/BLEND IMAGES/CORBIS TENNIS BALL TONGRO IMAGES/CORBIS
testosterone, according to
a new study published in Watch big names in tennis like Maria Sharapova,
Medicine & Science in Sports Serena Williams and Li Na fight it out over 11
matches for the Billie Jean King trophy and prize
& Exercise. This may hinder muscle growth and
money of US$6.5 million (S$8.1 million).
make your body think it’s in a state of overtraining, WHEN Oct 20-26
leaving you tired and sore. So stick with club soda WHERE Singapore Indoor Stadium
or a mocktail when you go out after the gym – or HOW MUCH $16.90-$195.90
clock up your sweat session in the morning. MORE INFO www.wtafinals.com
TRICKY TRACKERS
Fitness wristbands may motivate you to exercise more,
but don’t sweat the stats. Researchers at Iowa State
University in the US tested eight activity trackers and
ILLUSTRATION ZZVE ILLUST/EASTNINE INC./CORBIS
found the accuracy of some models to be doubtful. Data

discrepancies ranged between 9.3 per cent and 23.5
per cent. So should you toss your tracker? No, but you
might want to take the figures with a pinch of salt. Also,
set higher targets to offset the tendency to overestimate
calorie burn or activity levels. “A lot of people think these
devices will solve their activity problems,” says study
co-author and professor of kinesiology, Gregory Welk.
“The device can be a nudge or a prompt, but it is not
going to make them more active unless they change their
behaviour and learn from their experience.”

SHAPE SPECIAL
I WILL W ant to shed those stubborn last five kilos, do a

proper pull-up or conquer your first marathon?
Repeat after us: “I will what I want”. That’s the
tag line of the women-only global movement launched by
WHAT
American sportswear brand Under Armour (UA). Fronted by
elite female athletes like ballerina Misty Copeland (left), the
campaign carries a simple but empowering message: You
have the strength to achieve what you desire.
To spur you into action, Under Armour launches a sister
I WANT
campaign in Southeast Asia this October: I Will What I
Want – a 30-day fitness challenge. Influencers who hail from
different sporting disciplines – each with an inspirational
story to share – will lead the teams in this friendly
competition. As a participant, you get to pick the influencer
you best identify with. After joining her team, your influencer
JOIN THE 30-DAY will be your personal motivator. She’ll send you daily
UNDER ARMOUR FITNESS workouts that comprise exercises ranging from cardio to
CHALLENGE TO GET IN THE strength and core training, plus share useful tips and insights.
You can also track, share and analyse your workouts with
BEST SHAPE OF YOUR LIFE. others in the team. How’s that for a super support network?
HERE’S HOW IT WORKS: WEEKLY BONUS!

1 Like the Under Armour Facebook Post a picture of your
Fan page (www.facebook.com/ best workout face on
underarmoursea). Sign up for the Instagram with the hashtags
challenge under the IWWIW tab. #IWillWhatIWant and
2 After keying in your details and #IWWIW. Every week,
fitness goal, pick the team you wish influencers will pick their
to join. You can also invite friends to favourite picture from the
take up the challenge. teams, and five winners will
3 Once the campaign is launched, each get a $100 UA voucher.
your influencer will send you Plus, flash your Instagram pic
daily motivational messages and at any Under Armour store to
workout plans. get an instant five per cent
4 Once you complete a day’s discount off any product.
workout, it is automatically logged
by the Facebook app. Your points
JUST FOR
will be added to the team’s total in SHAPE READERS!
the results page. The first five to sign up for
5 At the end of each week, the team this challenge will each win a
with the most points wins prizes for UA Tech Tee worth $45 or another
piece of apparel of equivalent
every member.
value. Make sure you have liked
6 You will also get an exclusive Shape Singapore’s Facebook
invite to a mass workout on fan page (www.facebook.com/
Nov 1, where you’ll also get to meet shapesingapore) to qualify.
your influencer and mingle with Terms and conditions apply.
other participants of the Under
Armour IWWIW challenge.
WOMEN OF WILL
These inspiring influencers will be your personal trainer and cheerleader during the challenge!
Visit www.facebook.com/underarmoursea SAIYIDAH AISYAH, KELLY LATIMER, STEPHANIE BOVIS, JAYMEE ONG,
to find out more about the Under Armour NATIONAL ROWER AND PRESENTER AT PERSONAL TRAINER AT BRAND AMBASSADOR
SEA GAMES GOLD MEDALLIST SUPERSPORTS 360 RITUAL GYM AT TRUE YOGA
I Will What I Want campaign.
Get Fit News
9%
How much your earning power
increases if you exercise regularly.
SOURCE JOURNAL OF LABOR RESEARCH
Time it right
Having trouble sleeping? Sneak in a late
afternoon workout. Your body temperature
dips six hours after a workout, and experts
believe this helps you snooze more easily.
“Your body shuts down faster if you’ve
exercised because it needs sleep to repair
workout-induced muscle damage and
replenish your energy,” says Mark Stibich, a
health research consultant at
Columbia University in the US.
WHY
WORKOUT PULL-UPS
FLUSH ARE
TOUGH
If you’re planning to invest in new
exercise threads, do some good by
shopping at Under Armour. The US brand
has launched a Power in Pink collection,
and will donate 10 per cent of your bill to Compared to men, women have less muscle
the Singapore Breast Cancer Foundation. mass in the back and biceps (areas primarily
Our top picks: Power in Pink Warrior responsible for pulling), plus a lower centre of
T-Shirt ($45), Great Escape Printed gravity. Both of these factors make it harder to
Shorts II ($45) and Speedform Apollo hoist yourself up to a bar. Thankfully, resistance
Running Shoes ($169). training can help you overcome those obstacles.
MASTER THE MOVE Twice a week, focus on

strengthening the upper body by doing curls, dips,
MAIN PHOTO ARTIGA PHOTO/CORBIS
rows, lateral pull-downs and planks, recommends

Jay Cardiello, a US-based celebrity trainer. Then
hit the assisted pull-up machine to help you
acclimate your body to the motion. Set it to 50
per cent of your body weight (or to just enough
resistance so you can do 10 reps), and start
decreasing the load every few weeks until you can
raise yourself without any help.

B AY E R S P E C I A L
THRUSH-FREE
With Canesten’s
complete solutions
for thrush, you can
comfortably go about
your daily activities.
If you’re healthy and your body is in
balance, then your own friendly bacteria
usually keep the amount of candida
albicans – a yeast-like fungus that is
normally found in mucous membranes
of the vagina – in check.
But if your body gets thrown off balance
by certain illnesses and medications, or
hormonal issues, those candida levels
could get out of control and lead to thrush.
Symptoms include a creamy white
and thick discharge that can cause
itchiness, redness, discomfort or pain and
inflammation of the walls of the vulva.
More than half of all women will have
at least one bout of thrush in their lives,
but you can help reduce your chances
by maintaining good habits.
These include using colourant-free
feminine wash instead of regular shower
gel to cleanse and prevent odour and
irritation, as well as wearing cotton undies
instead of tight nylon ones to prevent the
vaginal area from being constantly warm,
moist and airless.
If you do get thrush, please consult
your pharmacist or doctor. Help is at
hand with Canesten’s complete thrush
MAIN PHOTO WAVEBREAK MEDIA LTD/CORBIS
solutions – Canesten Cream and Canesten

GYN Vaginal Tablets – which easily fit into
a busy, active lifestyle.
FEEL FRESH AGAIN

TURN TO CANESTEN FOR YOUR INTIMATE NEEDS.
Canesten Sensicare
Calm Intimate
Soothing Wash
This gently cleanses and
Canesten GYN Vaginal Tablets Canesten Cream maintains the vagina’s
natural pH balance as it
MAHP1400454
Available in 1-Day-Therapy to provides relief to itching and

treat thrush at the source of treats external infection. provides up to 12-hour
the infection. relief from irritation.
Consult with your doctor, visit www.canesten.com.sg or call 6496-1888. Canesten is available at major pharmacies.
Get Fit
N DER
U
TH GHS
T H I
BE E!
GON HE JIG
G L E W ITH TH
IS
LOW
LOSE T TE PLAN. BY ES
TELLE
U
20-MIN

Y
THE PLAN
How it works
Do five or six sets of this circuit in sequence
ou don’t have to be a seasoned runner to have lean, toned legs.
within 20 minutes. Rest up to 30 seconds in
This tried-and-tested workout by Jon Denoris, a UK-based fitness between. Remember to warm up before the
expert and author of The Pop-Up Gym, truly delivers. workout, and cool down afterwards.
1
“These exercises don’t just power the legs, but also rev
What you need
up metabolism,” says Jon. Shape up your lower body and
A 2kg to 4kg bag, dumbbells or medicine ball.
burn more calories at rest afterwards? We’re in!
BODYWEIGHT SQUAT
Works legs, butt and abs
a Stand with feet shoulder-width apart, tighten core
muscles and keep spine neutral. Hold bag (or other
weight) in front of you [a]. Lower into squat by
pushing buttocks back as if sitting on chair. Hips and
knees should be aligned. Make sure knees do not
extend beyond toes or turn inwards or outwards [b].
Rise and return to [a]. Do 12 reps.
TONE IT DOWN
If this exercise feels tough and
you have difficulty maintaining
good form, do it without added
weight. Place your hands
behind the head while doing a
squat. This opens up the chest
and thoracic spine (upper- and
middle-back), making it a great
b posture strengthener.
2
PHOT0GRAPHY VERNON W0NG HAIR & MAKEUP AIRIN LEE MODEL MELA O/UPFRONT
APPAREL REEBOK/ROYAL SPORTING HOUSE ILLUSTRATIONS CARMEN CHEN
a
ANTERIOR LUNGE
Works core, hips, glutes and legs
Stand with feet hip-width apart, tighten
core and raise arms to sides [a]. Take
big step forward with right foot, keeping
b
back straight throughout. Lower body
so right knee is bent at 90 degrees and
left knee is almost touching ground.
Left heel should be raised and right foot
planted firmly on ground [b]. Return
to [a] and switch legs. Do 12 reps on
each side.

Get Fit
3
POWER SKIP
Works arms, hips, glutes and legs
Push off on left foot and jump high, raising
right knee to hip level and left elbow to
shoulder level. Keep left leg straight and right
arm slightly bent [shown]. Land on ball of
left foot. Repeat on other side. Do 12 reps per
side, aiming to jump higher each time.
4
b
RICOCHET
Works calves
Stand on balls of feet with heels slightly
lifted [a]. In quick motion, raise heels as
high as possible [b] before lowering to [a].
Keep body straight throughout. Do 48 reps.

SPLIT JUMP
5
Works core and legs
Start in lunge position with
right knee bent at 90 degrees
in front of you and left heel
lifted. Position left elbow at
chest level and tighten core [a].
Jump explosively and switch leg
positions, landing on left foot
with knee bent in front of you
[b]. Do 12 reps per side.
a b
a 6 SQUAT JUMP
Works core and legs
Lower body into squat position and let
arms hang between legs [a]. Tighten core
and jump upwards explosively, stretching
arms overhead for momentum [b]. Land
as softly as possible in squat position [a],
engaging lower body muscles. Do 12 reps.
b Edited excerpt
from The Pop-Up
Gym ($29.90,
major bookstores)
is republished
with permission
from Bloomsbury
Publishing.
Make moves two and six more

Dial it up challenging by adding weights like
dumbbells or a medicine ball.

Get Fit
YOGA IN
VOGUE
A new yoga movement – voga –
has arrived and Shape readers got
to try it first-hand!
Y ou may have heard of aerial

yoga and even laughter
yoga… but voga? The V
stands for vogueing, an ’80s
club dance combining ballroom
Shape readers
with their
H&M goodie
moves and fashion poses, Shape writer bags.
Estelle warming up
which Madonna introduced in with HerWorldPlus
her Vogue video. Now, imagine writer Tianyun.
making yoga more flamboyant and

you have voga.
On July 26, at the opening of H&M’s
first sports-focused store at Kallang
Wave Mall, some 50 Shape readers
got their first taste of voga from Yoga
Movement founder Alicia Pan in a Checking out
30-minute session. H&M Sport
apparel.
It kicked off with readers doing
variations of yoga poses like Cat-Cow,
Downward-Facing Dog and Side
Plank. Then, all eyes were on Alicia
as she introduced elaborate arm
movements and hand gestures to
the poses in a fast-paced workout.
TEXT ESTELLE LOW PHOTOS H&M SINGAPORE
Each pose lasted no more than three

seconds and, within five minutes,
everyone was perspiring.
After the energising session, all
were treated to refreshing coconut
water and attractive H&M goodie Happy
bags with a shoe bag, water bottle post-workout
faces.
and sports towel, plus a $10 shopping H&M is at #01-74 Kallang Wave Mall,
voucher they could use instantly. Now, tel: 6702-5168. Hours: 10am-10pm daily,
this is what we call sweating in style! including public holidays.

Eat Right
FUEL YOUR BODY!
Spice
it up
Piquant seasonings like paprika
and cumin not only boost
flavour, they can also help slash
your sodium intake. In a study
from the University of California
in the US, people who were
taught how to incorporate herbs
and spices into their cooking
consumed, on average, 966mg
PHOTOGRAPHY VICTOR SCHRAGER FOOD STYLING JAMIE KIMM PROP STYLING CHRISTOPHER WHITE FOR FAUCHER ARTISTS
TASTE MAKERS
Herbs and spices less sodium per day than those
can jazz up nearly who were simply urged to eat
any dish – and help
your heart at the
a low-sodium diet. That’s a
same time. significant reduction considering
that the recommended daily
limit is 2000mg or about a
5g teaspoonful of salt. A high
sodium intake raises the risk of
high blood pressure. “When you
infuse meat with a marinade,
you don’t need as much salt to
bring out the flavour,” says study
author Cheryl Anderson. Turn the
page for quick and easy combos.
SHAPE OCTOBER 2014 | EAT RIGHT | 89

Eat Right News
THERE’S
THE RUB…
Creating your own blends, marinades and rubs can infuse maximum
flavour and a dose of antioxidants for a minimal amount of calories.
Try these simple and savoury suggestions from Kelsey Nixon,
American chef and author of Kitchen Confidence.
Sweet And Spicy Summer Marinade

> ½ cup olive oil Whisk all ingredients in small
> ½ cup sherry vinegar bowl. Store in fridge for up
> 1 tbsp mustard seed to two days. Use to marinate
> 2 tbsp chopped fresh basil chicken, fish or vegetable
> 2 tbsp honey kebabs before grilling.
> ¼ tsp red chilli flakes
> ½ tsp cracked black pepper
> 3 cloves garlic, minced
Moroccan Spice Blend

> 1 tsp ground cinnamon
> 1 tsp ground coriander
> 1 tsp ground cumin
> 1 tsp ground paprika
Combine all ingredients in small bowl and mix well. Sprinkle on
poultry, pork or veggies as they cook. For roast chicken: Add blend Cumin-Scented Dry Rub
to four to six tablespoons of softened, unsalted butter. Slather on > ¼ cup dark brown sugar Combine all ingredients
chicken before roasting. > ¼ cup smoked paprika in small bowl. Use on ribs
> 2 tbsp chilli powder or steak before cooking/
> 2 tsp garlic powder grilling. For future meals,
To extend the shelf life of spices, store them in
Chef’s a cool, dark place. Whole spices should stay
> 1½ tsp cayenne pepper
> 1½ tsp ground cumin
double recipe and store in
airtight container.
tip fresh for about a year, while ground varieties
will last roughly six months. > 1½ tsp dry mustard
> 1½ tsp salt
90 | EAT RIGHT | SHAPE OCTOBER 2014

HANDY IN
THE KITCHEN
How much do you know about cardamom,
galangal or holy basil? Brush up on your
knowledge of Asian aromatics with
this new pocket-sized book ($12, major
bookstores). Written by local culinary
expert Devagi Sanmugam, Little Guide
Book: Asian Herbs, Spices and More
features 40 common ingredients used
in the region, complete with a small
collection of tantalising recipes. Organised
in alphabetical order, the book offers concise descriptions and
provides both colloquial as well as botanical names.
8 in 10
The number of Singaporeans who
exceed their daily salt intake.
SOURCE HEALTH PROMOTION BOARD OF SINGAPORE
TRIED AND TASTED
LIGHT NIBBLES
Stock up on these healthier treats to curb those
hunger pangs.
CRISPY Trade chips for the baked Bruschette

Maretti Tomato, Olives & Oregano ($2.35
for 70g, selected supermarkets). It packs a
satisfying crunch with less fat.
162.5kcal per half pack (35g) serving
FRUITY The six tasty pieces of

dried mango coated with yogurt
and toasted oats in Dole Fruit Bites
Yoghurt Mango ($1.30 for 21g, OG)
are surprisingly enjoyable.
80kcal per 21g pack
SWEET Low-sugar and gluten-free,

Lenny & Larry’s Fit Chocolate
Raspberry Protein Brownie ($3.30
for 50g, www.thefitnessgrocer.
TEXT ESTELLE LOW
com) is a satisfying dessert with

13g protein and 7g fibre.
190kcal per 50g serving
Eat Right
ARE YOU GUILTY

OF THESE
Most natural, unprocessed
foods are highly nutritious
– until you make them
FOOD unhealthy by preparing

STYLING & ART DIRECTION RAY TICSAY
them wrongly or adding
CRIMES?
unwholesome ingredients to
them. SASHA GONZALES looks
at 10 terrible things we do to
PHOTOGRAPHY BY FRENCHESCAR LIM good foods.

1
DEEP-FRYING CHICKEN
Steamed, grilled, roasted or
baked with just a few low-
calorie seasonings and herbs,
skinless chicken can be a very
nutritious dish. However, when
2
we deep-fry this protein, we DEEP-FRYING
start a process that renders the SWEET POTATOES
4
meat unhealthy, says Pooja Vig, This superfood is loaded with
nutritionist and co-founder of heart-healthy vitamins B6, C
The Nutrition Clinic. and D, as well as magnesium,
3
When oil is heated for deep- iron and beta-carotene. It is JUICING FRUIT
frying, chemical changes take also high in dietary fibre and Juicing has become a huge
place. The essential fatty acids has lots of energy-giving health trend in recent years.
become oxidised, antioxidants, natural sugars. OVERCOOKING More and more people are now
such as vitamin E, are damaged, Because of their nutritional VEGETABLES juicing their fresh fruits, thinking
and cell-damaging free radicals profile, it’s important to treat Boiling or microwaving veggies that this must be a good thing
are produced. sweet potatoes with care, says to death, or roasting them because they are getting a huge
Deep-frying also yields trans- Helen. Steaming, broiling or till they are crisp and charred hit of vitamins, minerals and
fatty acids, which can increase baking are by far the best ways can seriously damage their antioxidants in just one glass.
the risk of coronary heart to enjoy them as these cooking nutritional profile, says Helen While this might be true, the
disease, and turns the proteins methods preserve most of their Tsang, a nutritionist with same glass of juice also contains
in chicken into acrolein, a known nutrients and keep them low in Hong Kong’s Integrated a lot of sugar from three or four
carcinogen that renders such fat – provided you don’t douse Medical Institute. pieces of fruit. “Drinking the juice
lean protein into an extremely them with grease beforehand. Heat destroys vitamins minus the fibre from fruit can
high-calorie dish as it soaks up Deep-frying or pan-frying is and minerals in foods. By cause imbalances in blood sugar
the oil. not recommended, so you may overcooking your vegetables, levels,” Pooja points out.
Chicken that’s breaded or want to give sweet potato fries you end up with a dish that is The fibre keeps us full and
battered beforehand is even a miss as they are definitely practically void of nutrients. that’s why it’s easy to stop after
worse as both breadcrumbs and not a healthier alternative to Helen says that the best eating one apple or a pear.
batter absorb oil, increasing the traditional French fries! way to cook your greens is to However, as we may not get that
overall fat content. What’s more, frying lightly steam them. Stir-frying same feeling of fullness after a
Lastly, as we all know, a increases the calorie content can also be healthy – provided glass of juice, we often end up
high-fat diet has been linked to of sweet potatoes, and the you cook the veggies quickly downing one serving of juice
obesity, Type 2 diabetes, heart high heat from frying destroys and avoid drowning them after another, which overloads
disease and cancer. But that’s nutrients. If salted, they also in salt- or fat-rich sauces. our system with fruit sugars.
not to say you should never become a high-sodium snack. Microwaving is also fine, but A glass of fresh fruit juice a
eat fried chicken again. A small Double whammy! keep the cooking time short day is not going to endanger
amount once in a while is fine if to preserve nutrition as well as your health, but it’s still
your overall diet is healthy and the crunch of the vegetables. important to eat whole fruits
balanced. However, in the long that are high in fibre, which helps
run, you are better off using stabilise blood sugar levels, and
healthier methods to prepare is good for the digestive
your chicken. system.
SHAPE OCTOBER 2014 | EAT RIGHT | 93

Eat Right
5
ADDING HIGH-CALORIE INGREDIENTS
TO POPCORN
Served plain or prepared with the right ingredients,
popcorn is a nutritious and tasty snack. It is low in
calories, high in fibre, rich in vitamins, minerals as well as
antioxidants, and provides a satisfying crunch.
Add butter-flavoured oils, high amounts of salt or
sugary caramel, powdered cheese, and a host of other
unhealthy ingredients, and you change the nutritional
profile of this whole grain, says Pooja.
Popcorn is easy to overeat, too. Typically a movie or
TV snack, we tend to consume it mindlessly, and before
we know it, we’ve had far more than we should have.
Plain, air-popped popcorn is the best, but limit
yourself to a few handfuls as this snack is also packed
with carbohydrates (about 19g per 25g serving or three
7
cups’ worth).
For flavour, choose low-calorie seasonings and
toppings like a good olive oil, dried herbs like thyme,
sesame seeds, citrus zest, garlic powder and freshly
TOPPING YOGURT WITH
6
grated parmesan cheese or lemon pepper.
It is also advisable to avoid the microwaveable
CHOCOLATE SYRUP
Natural yogurt contains live
varieties and pop whole grain kernels instead. Some
probiotics and is one of the
contain additives as well as preservatives.
MARINATING MEAT healthiest foods around. “It
WITH UNHEALTHY promotes the growth of beneficial
SAUCES gut flora,” says Susie Rucker, a
We’re all for adding flavour to nutritional therapist at Body
meat before it’s cooked. But With Soul.
healthy marinades like olive oil, The human gut contains
herbs, citrus zest, lemon juice, millions of these naturally-
honey, chilli and spices are far occurring bacteria with a number
more nutritionally superior to of useful functions. They include
bottled marinades and sauces. keeping the immune system
The latter tends to contain healthy, preventing the growth of
a lot of sugar, salt, fat, fillers, harmful bacteria, and producing
preservatives, colourings and vitamins as well as other valuable
artificial flavourings, says Helen. substances.
Some examples are barbecue, The problem starts when
oyster and black bean sauces. we marry natural fermented
“Prepare your own marinade, yogurt with sugar and unhealthy
so you can choose what goes toppings like chocolate syrup.
into it,” Helen adds. “Home- What should support the gut now
made marinades are quick and troubles it with large amounts of
easy to make and packed with sugar. And the yogurt industry is
real flavour. Bottled or ready- certainly guilty of selling pots of
made ones can make a perfectly yogurt with food colouring, fruit
nutritious piece of meat or fish syrups and yes, chocolate, Susie
unhealthy, so you want to avoid adds. Check the label and avoid
them when possible. those where sugar and syrup top
Also make your own sauces the ingredient list.
or glazes to serve with meat, At home, many tend to add
poultry or fish instead of using crushed cookies, candy, tinned
instant brown gravy that is void fruit and the like to natural
of nutrition from a box. yogurt. Bad idea! The best way to
enjoy your yogurt is plain, but if
you can’t stand the slightly sour
taste, try adding a small amount
of your favourite fresh fruit.

Eat Right
9
COOKING OLIVE OIL
TILL IT SMOKES
Olive oil offers a range of health
benefits, from reducing the
risk of cardiovascular disease
to protecting against the
development of breast, lung
and skin cancers, and reducing
inflammation. As far as healthy
fats go, it is one of the best.
The problem is that many of
us don’t know how to use olive oil
correctly. “Olive oil can be used
for low-heat cooking, but when
you heat it to the point where it
smokes, you change its molecular
structure and it loses all of its
health benefits,” says Pooja.
To preserve this good fat’s
integrity and nutrition, it’s best
to use it raw in salad dressings
or to drizzle it over foods, or
cook it at a low temperature. For
high-temperature cooking, Helen
recommends using unrefined
coconut oil, avocado oil or
macadamia nut oil instead. All
have high smoking points.
10
TOPPING STRAWBERRIES
WITH SUGAR AND CREAM
Besides being packed with
vitamin C and fibre, strawberries
have a low glycaemic index.
Where we go wrong with this
healthy fruit is by serving it with
sugar and cream, says Helen.
8
“Strawberries are a great
ADDING NON-DAIRY CREAMER TO BLACK COFFEE breakfast, snack or after-dinner
There’s nothing like a hot cup of coffee in the morning to get us revved
treat on their own,” says Helen.
up for the day ahead. Black coffee has no fat and almost no calories,
Adding sugar turns a good
but when we load it up with unhealthy flavourings, we turn a good
bowl of strawberries into a
beverage into something sinful and end up consuming large amounts
high-glycaemic index dessert,
of fat, sugar and nasty chemical additives.
which causes a quick spike and
A little milk and sugar with your coffee is fine. But many of us add
crash in blood sugar levels, while
powdered, non-dairy creamer to our coffee, and that can have harmful
the cream piles on unwanted
health consequences, says Pooja.
saturated fat and even more
Non-dairy creamers contain high amounts of sugar, fat and
calories. If you love strawberries
synthetic additives like colouring (to make it white), flavouring,
but can’t stand their tartness, try
sodium, corn syrup solids, trans fats, stabilisers, emulsifiers, anti-caking
drizzling them with a little honey
agents, and so on. Not only do they boost the calorie content of your
or maple syrup – no more than a
standard cup of coffee, they also overload your system with chemicals.
tablespoonful though.
It’s best to avoid creamers completely as they are highly processed.
If you are lactose intolerant, try non-dairy milks like almond, rice,
quinoa or soya.

Eat Right
SKIP SUGAR
All you need is ripe
fruit and a trace of
agave syrup to give
these babies
major flavour.
POP
STARS
BLACKBERRY AND
CHILL OUT WITH THESE HOMEMADE FRUIT-FILLED POPSICLES FROM
SASHA SEYMOUR, AUTHOR OF THE NEW COOKBOOK COCONUT EVERY DAY:
COOKING WITH NATURE’S MIRACLE SUPERFOOD.
and lemon zest. Mix well, then stir WATERMELON

COCONUT POPS in blackberries. MINT POPS 2. Place a few mint leaves in
SERVES: 6 SERVES: 6 each ice pop mould. Divide
PREP TIME: 5 minutes 2. Refrigerate for at least one PREP TIME: 5 minutes watermelon mixture among six
(plus 5 hours refrigerating hour. Don’t skip this step because (plus 3 hours freezing) moulds. Freeze for about three
and freezing) a cold mixture is less likely to hours or until firm.
have unsightly ice crystals > 2 cups cubed watermelon,
> 410ml unsweetened during freezing. seeds removed Nutrition score per serving
coconut milk > ½ cup unsweetened 22 calories, 0g fat (0g saturated),
> ¼ cup agave syrup 3. Divide among six ice pop coconut water 7g carbs, 0g protein, <1g fibre,
> ⅛ tsp sea salt moulds. Freeze for about four > juice of 1 lime 52mg sodium
> zest of ½ lemon hours or until firm. > 1 tsp agave syrup
> ⅓ cup blackberries (or > ⅛ tsp sea salt
Edited excerpt from
raspberries or blueberries) Nutrition score per serving > fresh mint leaves Coconut Every Day:
173 calories, 14g fat (13g Cooking with Nature’s
1. In large bowl, combine saturated), 13g carbs, 1.5g protein, 1. In blender, combine all Miracle Superfood
($16.70, www.amazon.
coconut milk, agave syrup, salt 1g fibre, 58mg sodium ingredients except mint leaves com) is republished with
until smooth. permission from Pintail.

Look Great
BE AT YOUR MOST GORGEOUS!
Smooth pins
Flaunt your toned gams by keeping them hair-free with
a trusty razor. It’s cost-efficient and works on any length
of stubble, so you can shave as often as necessary. To
get the closest one possible, start de-fuzzing when
you’re about three minutes into a warm shower. The
steam tends to soften the hair, making it more pliable
and easier to have a clean shave. Next, make sure
your razor is sharp. “A dull razor is the primary cause
of nicks,” says Cindy Barshop, founder of US-based
Completely Bare Spas. She suggests changing your
blade or reaching for a new disposable after three to
five uses. Try the new Gillette Venus & Olay Razor in
Sugarberry ($19.50, leading supermarkets) with a built-
in moisturising bar that lathers up in contact with water
so you don’t have to use a separate shaving cream.
TEXT MELANIE RUD CHADWICK & DAWN CHEN PHOTO LOST HORIZON IMAGES/CORBIS
SHAPE OCTOBER 2014 | LOOK GREAT | 99

Look Great News
Frizz 1 in 2
fighters
The number of women
who use sun protection.
Those who don’t? You really
New hair tamers for sleek tresses. should start!
SOURCE CETAPHIL SKIN CONFIDENCE REPORT 2014
STRENGTHENER Formulated to combat dryness and
DIY skin
brittleness, Moist Diane Smooth Hair Oil ($18.90,
Watsons) contains eight botanical oils. It penetrates
to nourish from within, and covers the outer layer to
prevent moisture loss and split ends.
SHINE BOOSTER John Frieda Frizz-Ease Hair Serum,

soother
Calm your skin with this body scrub you
Original Formula ($16.90, selected Watsons and can whip up at home. Perfect after a day in
Guardian) coats strands with silicone, which keeps the sun, it contains a powerful combination
hair glossy and straight, no matter how humid it gets. of antioxidant-rich green tea and anti-
inflammatory cherry oil to counteract the
INTENSIVE HYDRATION The lotus flower, damaging effects of UV exposure. This
TEA LEAVES CLAIRE BENOIST STYLING WENDY SCHELAH A FOR HALLEY RESOURCES INC.
Korean ginseng and camellia oils in Asience easy recipe comes from Cindy Boody,
Intensive Treatment Hair Mask ($18.90, leading spa director at the US-based Aquaterra Spa
supermarkets) rescue dry hair by replenishing and at Surf & Sand Resort.
TEXT DAWN CHEN HAIR PHOTO STEFAN KRANEFELD/WESTEND61/CORBIS

locking in moisture. Tresses stay smooth and bouncy
for up to four days after treatment. You’ll need
> 2 tbsp brown sugar
QUICK FIX A few spritzes of Goldwell Kerasilk Rich > 1 tbsp dried green tea leaves
Keratin Care Conditioning Spray ($40) are all you need to keep flyaways in > 1 tsp cherry kernel oil (available online)
place between treatments. Using keratin, the same protein found in hair, it helps > 1 tbsp olive oil or grapeseed oil, plus more
rebuild weak strands. for texture
In a small bowl, combine sugar, tea leaves

TRIED AND TESTED and cherry oil. Gradually mix in olive or
grapeseed oil, then slowly add more until
DEEP CLEANSE the consistency is similar to cake batter. Use
in the shower, massaging gently all over
These electronic brushes promise to get rid of dirt better than your hands.
damp skin, then rinse and
pat dry. Your skin will feel
Brand Weight Speed Automatic Battery life
settings timer much softer and smoother!
M
Mary Kay Skinvigorate 150g Two None Replace AA
Cleansing Brush ($81,
C batteries as
www.marykay.com.sg)
w needed
Clinique Sonic System 110g One 30s 180 minutes per

Purifying Cleansing charge; lasts six
Brush ($149) months if used
twice daily
Clarisonic Aria
Cla 500g Three One or two 28 minutes per
($270, Sephora)
($ minutes charge; lasts one
to two weeks if
used twice daily
100 | LOOK GREAT | SHAPE OCTOBER 2014

W E S T C O A S T D E N TA L S P E C I A L
Don’t let metal braces hold you

back. Try Invisalign dental
aligners as an alternative to
straighten your teeth.
STRAIGHT
TALKING
Traditional metal braces are an
effective way to right your pearly
whites, but not everyone may be
comfortable wearing them. Invisalign,
which is barely noticeable, is a modern,
convenient and fuss-free way to help
you get your teeth straightened. Here
are more reasons why these dental
aligners are an option.
1 They are barely visible.

Wearing braces can make you
self-conscious, thereby stopping
you from displaying the beauty
2 They are comfortable. Traditional
braces may irritate your lips, mouth
and tongue. Dental aligners have
no wires or metal parts, and are
of your natural smile. Dental made of clear, smooth medical
aligners are clear and do not grade plastic that will not hurt the
contain any wires or metal surrounding soft tissues around
components. your mouth.
3 They allow for better dental

hygiene. Anyone who has worn
braces will tell you how difcult it
is to brush and oss. But regular
4 They t nicely in
your mouth. The
aligners are moulded
to t your teeth, so
5 They are removable.
You are able to remove the
dental aligners whenever you
need to, giving you the freedom
brushing and ossing are a must it feels completely to enjoy your favourite foods,
for good periodontal health. With natural. In fact, they for example. As your treatment
dental aligners, you can remove the are so snug that you progresses, your dentist will give
device whenever you want and clean won’t even realise that you the next set of aligners to
your teeth the way you always have. you’re wearing them. keep your teeth looking beautiful
and straight.
To nd out more about Invisalign, contact West Coast Dental at 9178-5634 or 9030-3196.
NIVEA SPECIAL
FUN
IN THE
SUN
With NIVEA SUN Protect & NIVEA SUN
Protect & Refresh
Refresh, you can enjoy bright, þ NIVEA SUN Refreshing Sun Lotion
blue-sky days outdoors without SPF30 ($22.90 for 200ml) and NIVEA
worrying about sun damage. SUN Invisible Cooling Mist SPF50
($25.90 for 200ml) protect against
It effectively shields your skin UVA and UVB exposure.
from UVA and UVB rays. þ Both are non-sticky and quickly
absorbed so you can dress
The sun constantly gives off invisible UVA and UVB immediately after application.
rays. The first lead directly to accelerated skin ageing þ Refreshing Sun Lotion SPF30 has a
and hyperpigmentation, including dark spots, while light, gel-like texture that hydrates
the second can cause redness and sunburn, as well as and softens.
interfere with the skin's ability to repair itself. Both can
also lead to skin cancer. The Singapore Cancer Society
þ Invisible Cooling Mist SPF50 sprays
on easily from any angle and gets
recommends avoiding the sun between 10am and
into hard-to-reach spots.
4pm. As this may not be practical for lovers of outdoor
sports, or those with children who like playing outside, þ Both boast technology that instantly
Dr Beate Uhlman of the NIVEA SUN Research Centre cools and refreshes when applied.
says you can reduce the risk of UV-related skin damage þ Both will not leave a chalky,
by applying a minimum of SPF30 every day and SPF50 white-ish cast on the skin.
for prolonged exposure.
LOVELY AT EVERY AGE
20s 30s 40s
Chng Ren Ying Viviana Chng Pauline Chin

Civil servant Homemaker and mother of three Senior Manager
Concern: Protecting skin Concern: Protecting skin while Concern: Keeping skin
during outdoor sports running daily errands in tip-top condition
“I enjoy running and cycling. “I apply sunscreen daily on my “I’m very careful about
However, because of the kids and on my own face, neck taking care of my skin
harsh sun, I can only do them and arms. I began doing and am vigilant about sun
when it sets in the evening. Then I this when my youngest protection when I do outdoor sports
tried NIVEA SUN Invisible Cooling started getting a tan just like swimming and when I'm on
Mist SPF50, which is perfect for from travelling on the school vacation. I like the weightless texture
Singapore’s weather. It instantly bus. I also spend a lot of
of both products as they make me
cools and refreshes, is non-greasy and time ferrying my children to
feel like I’m not wearing sunscreen
blends right in. It's so convenient, it is and from classes in the afternoon.
now part of my daily skincare routine. I prefer the smooth, creamy texture of at all. Plus, they smell pleasant and
I also liked the lotion's creamy, non- NIVEA SUN Refreshing Sun Lotion SPF30, are easy to apply – especially NIVEA
greasy texture. Now I have the freedom while NIVEA SUN Invisible Cooling Mist SUN Invisible Cooling Mist SPF50 as
to engage in outdoor activities at any SPF50 is great for the kids. They used to it cools my skin and leaves a healthy
time of the day without compromising whine about the stickiness of sunscreen in sheen. I hope NIVEA will launch the
my skin's health.” cream form, but they love this. sunscreens in travel sizes.”
NIVEA SUN Refreshing Sun Lotion SPF30 is available exclusively at major Watsons outlets while NIVEA SUN Invisible Cooling Mist SPF50 is available
at leading personal care stores and supermarkets, including Watsons, Guardian, Cold Storage, Fairprice and Giant, as well as major retailers.
Look Great Shop
Overnight
marvels
Wake up with skin you’ve always dreamed
about when you slather on one of these
effective sleeping masks.
TEXT DAWN CHEN PHOTOGRAPHY WINSTON CHUANG STYLING RAY CHRISTIAN TICSAY

W
hile you snooze, your skin works hard to repair 1 Locks in goodness Tangs) refreshes lacklustre
itself. However, it could do with a little help Boscia Tsubaki Deep complexions after just one
in the form of an overnight mask. The ones Hydration Sleeping Mask use. Simply rinse off in
here act like moisturisers, but have a higher ($49, Sephora) creates a the morning – no cleanser
concentration of active ingredients like antioxidants, thin veil over skin to seal required.
brighteners and hyaluronic acid than most night creams. This in the goodness of its key
means you get serious benefits (read: plump, smooth and ingredients: Japanese sea 5 Brightens
radiant skin) fast. Use a mask at least once a week instead of kelp to increase collagen from within
night cream – and especially before a big event. production, rice bran oil to Combat dull skin with
strengthen skin’s natural Skinfood Premium Tomato
moisture barrier and Whitening Sleeping Pack
antioxidant-rich camellia oil. ($35.90) that’s loaded
with tomato extracts
2 Soothes and a stabilised vitamin
and softens C derivative (a known
Ginseng berry extract, said complexion brightener). It’s
to have twice the amount quickly absorbed too.
of anti-inflammatory
compounds than ginseng 6 Keeps
root, is the key ingredient skin clear
6 in Pureheal’s Ginseng Specially created for hot
Berry 80 Overnight Mask and humid climates, Creme
($48, Sephora). Simon Brightening Detox
Restorative Sleeping Mask
3 Adds a glow ($68, Soon Lee) is light and
First Aid Beauty Facial refreshing. It’s made with
Radiance Overnight Mask a blend of botanical
($62, Sephora) is a rich gel- ingredients that clarify skin.
cream that brightens skin and
provides all-night hydration. 7 Reduces dryness
Containing a mix of
4 Energises ingredients said to moisturise
and refreshes the different layers of skin,
Made with Korean medicinal Glamglow Thirsty Mud
herbs to nourish skin, Hydrating Treatment ($92,
Sulwhasoo Overnight Escentials) keeps skin plump
Revitalizing Mask ($68, and supple all day.

BRAND’S® SPECIAL
LISTEN TO
The stresses of modern
YOUR BODY
living can consume you.
Let BRAND’S® Essence
of Chicken help you
maintain good physical
and mental health –
and restore your spark.
Work demands, family commitments
and a hectic social life can leave you
physically and mentally stressed, and
make it hard to slow down and take
a breather.
If you find yourself constantly
experiencing tired eyes, muscle aches,
lack of concentration and absent-
mindedness, these signs are actually
your body’s way of telling you that you
need to take a break for your health’s
sake. We help get you started.
Relax and restore mind and body in optimal condition.

Give your body the attention it deserves.
Whether you’re a careerist, who works
Free of cholesterol, fat, preservatives
and stimulants, each bottle is packed
ENERGY
long hours, or a supermum, who with nutrients and the flavour of double- BOOSTERS
manages a home and looks after the boiled chicken.
kids while also having a full-time job, Also low in sodium and free of artificial √ Take a power nap –
start looking after yourself better and flavours and sugar, BRAND’S® Essence of a 15-minute snooze is enough
nip negative symptoms in the bud by Chicken is not just another manufactured to refresh a tired mind.
adopting the following habits: version of home-brewed chicken soup, √ Get close to nature – go
• Get sufficient sleep – at least six or but a supplement that promotes good hiking or take part in any
seven hours a night. health and an active lifestyle. outdoor activity.
• Exercise regularly – even a short power Best of all, you can enjoy it at room
temperature, chilled or warmed. √ Take a warm shower or bath
walk can help you recharge. to feel revitalised.
• Maintain a balanced diet, with lots of
vegetables, fruits, lean meats and √ Go on a holiday – and
whole grains. Avoid refined carbs that don’t forget to take your
MAIN PHOTO GETTY IMAGES
include anything we call “sugar”, like BRAND’S® Essence of

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• Stay hydrated all day.
Drink to better health

You can also take an all-natural
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Look Great
So long, cellulite!
With these clever
TEXT MELANIE RUD CHADWICK & DAWN CHEN PHOTOGRAPH WARWICK SAINT MAKEUP VIKTORIJA BOWERS/RAY BROWN PRO FOR SEPHORA PRO COLLECTION MANICURE DIDA/RAY BROWN PRO FOR CHANEL LE VERNIS
and effective ways to
camouflage and combat
unsightly dimples, get set
for smoother skin ahead.
G
ot bumps? Take solace in
the fact that you’re not
alone. A whopping 90 per
cent of us have cellulite.
This genetic condition
affects women of all shapes and sizes,
says Dr Howard Murad, a US-based
dermatologist and author of The
Cellulite Solution. The anatomy of
female skin is to blame as it lies on top
of a layer of fat that’s tethered to the
underlying muscle by vertical bands.
The mattress-like look results when fat
bulges up around these bands, explains
Dr David Bank, a dermatologist and
Shape US advisory board member.
Oestrogen also plays a role, causing
fat cells to expand and clump together,
rather than lie in a flat layer. The final
factor is impaired circulation: Swollen
fat cells decrease lymphatic drainage,
which leads to a build-up of fluids that
spurs further swelling.
While there’s no permanent fix for
cellulite, there are ways to improve it.
Here are the best at-home and pro tips
to rock a smoother rear view in a day,
week or month.

If you have…
1 DAY 1 WEEK 1 MONTH
Pro tip: Opt for fillers. “Injectables that add Pro tip: Consider Endermologie, a non- Pro tip: Try Thermage. The non-invasive
volume to the face, like Radiesse, also work invasive treatment that uses a machine procedure uses radio frequency to stimulate
wonders for cellulite,” says US dermatologist to knead and suction dimpled areas. This collagen and tighten skin, which starts to
Dr Paul Frank. “They fill in the puckers and breaks up fat pockets and stimulates look firmer after about four weeks, says
make skin look more uniform.” This solution lymphatic drainage. Sessions are typically Dr Frank. While there is no downtime and
is best for those who only have a few small sold as packages – the average cost is it usually only needs to be done once, be
areas of concern – and a big budget (expect $1,500 for 10 – as you’ll need several to see prepared to spend about $2,500 per session
to pay around $600-$1,000 per area). The and maintain results, which can last up to a for results that last one to two years.
procedure can be done in minutes and the few months. Do several treatments in one
instant results last up to a year. week and you can expect to see as much as Home trick: Take a holistic approach. First,
a 25 per cent improvement, says Dr Bank. start dry skin brushing daily. “This smooths
Home trick: When you have less than 24 skin by sloughing off dead cells and boosting
hours to get bikini-ready, make a beeline Home trick: Give yourself regular rub- circulation,” says Dr Murad. Use a brush with
for a bottle of body bronzer or a self-tanner. downs. “A firm massage will help separate firm bristles like The Body Shop Cactus
Dimpled areas create shadows that are more clumps of fat cells so that they lie more Brush ($19.90) on dry skin, moving from
noticeable on lighter skin, so darkening your smoothly beneath the skin’s surface,” says your knees to your waist to stimulate proper
skin tone will mask these spots and make Dr Bank. Apply a cellulite cream to trouble lymphatic drainage.
you look smoother, says Victoria’s Secret spots and massage vigorously. Just keep Next, think about tweaking
makeup artist Carolina Gonzalez. in mind that the benefits will be subtle with your diet and workout. The less
Try Urban Decay Naked Skin Beauty around a 10 per cent improvement. Or save water you retain, the less puff y
Balm in Naked Bronzing ($48, Sephora). yourself the elbow grease and try the Bliss cellulite will appear, so avoid
Apply one coat from the hips Fatgirlsilm Lean Machine ($209, Sephora), bloat inducers like alcohol
to the ankles and blend well. which delivers a vacuum-assisted massage and salt.
Once it dries, add another to help visibly reduce the look of cellulite At the gym, focus on reducing
layer along the inner and outer and boost circulation. overall body fat by amping up
thighs to make them a touch your cardio workout to burn excess
darker, suggests Carolina: calories. Though even thin women
“The subtle contrast creates can have cellulite, Dr Bank says
the illusion of thinner, more losing weight allows the fat cells to
sculpted legs.” shrink slightly, which may minimise
the orange-peel effect.
LOTION LOW-DOWN
There’s no shortage of lotions that tout smoothing effects… but can they deliver? To a point, yes.
Many contain caffeine, a diuretic that helps flush out excess water in between fat cells for instant
de-puffing, says Dr Murad. Slather one on and trouble spots will look tauter – but only for up to
12 hours. Try Tolpa Global Anti-cellulite Serum 360˚ with Ultrasound Effect ($89, Superberry.Me).
For longer-term results, focus on improving your skin’s condition.
“Thicker skin will better conceal the appearance of cellulite,” says Dr Murad. Picture a pile of
rocks with a thin sheet thrown over it and another covered with a blanket. Just
as you’re less likely to see an outline of the bumps and lumps below the
thicker material, so too will stronger skin disguise what’s underneath,
explains Dr Bank. Pick a product, such as Glowskinny Extra Firm Bum
& Thighs Antioxidant Shape-up Gel ($39.90, Watsons), that packs
collagen boosters like vitamin C, coenzyme Q10 and antioxidants to
build up the dermis, skin’s middle layer.

UUCARE SPECIAL
CLEAN
SOLUTION
Life doesn’t stop just
because it’s that time of
the month. Antibacterial
UUcare Sanitary Pads are
breathable, soft and free of
whitening agents, so you’ll
feel fresh and comfortable.
Most of us feel less than perfect when we have our

period, but still have work, family and hobbies to
deal with. So, the last thing we need is a sanitary
MAIN PHOTO © LANE OATEY/BLUE JEAN IMAGES/CORBIS
pad that makes us feel uncomfortable and paranoid

about odour.
UUcare Sanitary Pads are so thin, lightweight and
breathable, you may forget you’re even wearing one.
They’re ultra-absorbent too – five times more so than
other similar products, says the brand.
More good news: as whitening agents commonly
used in sanitary protection have been found to cause
irritation, UUcare has left these out. However, the
pads do have antibacterial ingredients that reduce
the growth of odour-causing bacteria, and leave you
feeling clean, fresh and comfortable all day.
It also has a range of pads made with a cooling
technology for greater comfort in hot, humid
conditions. Priced from $2.60 to $4.50, UUcare
Sanitary Pads for day and night, as well as panty
liners, are available at Watsons.
Look Great
For travel and freezing offices,

these are so chic to layer on.
Styling DOLPHIN YEO
Photography WONG WEI LIANG

Polyester trenchcoat, $159,
from Zara. Cotton polyester knit
top, $113, from Warehouse.
Tweed shorts with faux leather
trim, $49.90, from H&M. Adidas by
Stella McCartney Run Performance
Tights, price unavailable, from
Adidas. Miu Miu sunglasses, $370,
from Sunglass Hut. Necklace, $29,
from Miss Selfridge. Faux leather
chunky-heeled boots, $99.90,
from Charles & Keith.
Look Great
Polyester triacetate three-quarter-sleeved

cropped top, leather cut-out skirt and
virgin wool coat, prices unavailable, from
Club Monaco. Sequinned bolero, $126,
from Miss Selfridge. Faux leather shoulder
bag with metal buckle, $66.90, from
Charles & Keith. Pendant necklace, price
unavailable, and leather zippered
heels, $99, from H&M. Socks, stylist’s own.
Style Stalker cotton bustier, $189, from
What Woman Want. Necklace, $150,
and faux leather skinny jeans, $120,
from Banana Republic. Tweed jacket,
$550, from Juicy Couture. Versace
sunglasses, $510, from Sunglass Hut.

Look Great
Adidas by Stella McCartney

polyester top, price unavailable,
from Adidas. Polyester shorts
with pockets, price unavailable,
from Club Monaco. Cuff,
$99, from What Woman Want.
Hug panda and owl brooches,
$29 each, from Hansel.
Polyester silk halter dress,
$309, Kopitiam coffee pack
and Carnation Milk brooches,
$20 each, as well as For
The Creative Singaporean,
Bumpkin Singaporean
and Snooty Singaporean
brooches, $20 each, from
Hansel. Conscious denim
bomber jacket, $69.90, from
H&M. Faux leather and suede
triangle-heeled booties,
$79.90, as well as faux leather
handbag with top handle,
$79.90, from Charles & Keith.
Chain bracelets, $70, from
Banana Republic.
Socks, stylist’s own.

Look Great
Polyester cropped top,

$56, from Miss Selfridge.
Headline Seoul organza
skirt, $120, from W.E.
Workshop Element.
Cotton knit sweater
around the hips, $109, and
beaded pendant necklace,
$150, from Banana
Republic. Wool and faux
leather jacket, $99, as well
as leather sling bag, $15,
from H&M.
Etre Cecile cotton sleeveless
T-shirt, $159, Vanessa Morin
merino and cashmere-viscose
knit belted cardigan, $809,
Pierre-Louis Mascia wool/silk/
polyamide bonnet, $219, Ronald
Pineau studded leather skinny
belt, $449, and Paprika leather
clutch, $229, from Inhabit The
Other Store. Faux leather and
suede triangle-heeled booties,
$85.90, from Charles & Keith.
STYLING ASSISTANT THOMAS HONG

ART DIRECTION RAY TICSAY
HAIR CEJAY SIEW/MONSOON @
NOVENA SQUARE, USING HATSUGA
MAKEUP MELISSA YEO, USING NARS
MODEL SANTA K/AVE
LOCATION FABER PEAK SINGAPORE

EVENTS, PROMOTIONS & NEWS
Spotlight
PAMPER YOUR SKIN
Treat stretch marks, dry skin,
pigmentation and signs of ageing
with Bio-Oil. Formulated with
natural plant oils, vitamins and
minerals, it is non-greasy and easily
absorbed. Use it as a bath oil or
after your shower to soothe and GOOD FOR YOU
condition skin. Made from whole soya beans and free of
At $15.50 for 60ml and $25.90 cholesterol, trans-fats, preservatives and artificial
for 125ml, Bio-Oil is available at flavouring, Yeo’s soya drinks will delight your
leading pharmacies and selected taste buds.
department stores and hospitals. Flavours include Soy Bean Milk, Black Soy
Visit www.bio-oil.com. Milk, Bandung Soy Drink, Green Bean Soy Milk
and Soy Bean Drink infused with calcium, which
are available in 250ml to one-litre sizes.
INTRODUCTORY DEAL
To celebrate the Nov 15 opening of its Seletar
Mall outlet, Amore Fitness & Boutique Spa is
SKIN REFRESHER
offering the Body Essentials Deal at just $78
Deep-cleanse, brighten and
(UP $263.22). It includes a two-week unlimited
moisturise in one step with Eversoft
fitness pass, a Botorama Swedish Massage and
Organic Mulberry Facial Cleanser.
a body composition analysis. You also get an
Gentle and soap-free, it gets rid of
exclusive gift with every deal purchased.
dirt and excess oil, revitalises dull,
Valid for new customers from Oct 1 to 31,
tired skin, and boosts
2014 only. Terms and conditions apply.
radiance as well
For details, visit www.amorefitness.com.
as provides long-
lasting hydration with
hyaluronic acid.
Priced at $9.90 for
120ml, the cleanser
is available at major
hypermarkets and
supermarkets, as well as
selected personal care
stores. For details, visit
www.eversoft.com.sg.
SIT AND TIGHTEN UP
Get your body moving in the Cuvilady Balance
Chair. It is said to help tighten your tummy and
hip muscles, and whittle the waist, as you simply
swing from side to side at home or in the office.
At $150, it comes with a stand and support.
Call 6420-6903 or 8726-0138 for more details.
CHILL OUT TUMMY FILLER

When a plain beverage just won’t
Sate your hunger and quench your thirst
do, choose a refreshing drink like
with Orbis Diet Protein Smoothie. Packed
F&N Seasons Ice Passionfruit Green Tea.
with protein, fibre, iron and vitamins, as
It perks you up with antioxidant-rich
well as L-carnitine, which is said to help
green tea and the tang of yummy,
support weight loss, one serving is just
ripe passionfruit.
100 calories.
Available at major supermarkets
Mix it with water or soya milk, and
and hypermarkets, provision stores,
you have a satisfying drink flavoured with
mini marts and convenience stores.
fruits and vegetables. At $18.90 per box
Visit www.fraserandneave.com for
of five sachets, you’ll find it at the brand’s
more information.
own store (#01-46
Junction 8) as well as
Robinsons Orchard and
Raffles City Shopping
Centre. Visit www.
facebook.com/orbis.sg
for more information.
ONE-ON-ONE TRAINING
When you need extra motivation and guidance
to get in shape, a 60-minute personal training
session at Phillip Wain Ladies Health & Beauty
Club can do you a world of good.
SPECIAL: Sign up for the flexi-bar workout
with pilates at $98 (UP $138). Available at
Mandarin Orchard, Level 7. Visit www.phillip-
wain.com/sg for information.
EVENTS, PROMOTIONS & NEWS
Spotlight
KEEPING COOL
Feel fresh and comfortable with
Lactacyd Cool and Fresh. This
limited-edition product with natural
menthol essence, lactic acid and
lactoserum helps counteract
stickiness and dampness in your
CHEERS TO LESS SUGAR
intimate area.
Yeo’s popular beverages now contain 25 per
Dermatology-tested and suitable
cent less sugar than other regular Asian-style
for sensitive skin, it is available at
drinks. Flavours include Chrysanthemum Tea,
Watsons at $8.90 for 150ml.
Wintermelon Tea, Snow Pear Tea, Green Tea
Jasmine, Japanese Green Tea and Oolong Tea.
What’s more, all are free of preservatives and
endorsed with the Health Promotion Board’s
Healthier Choice symbol.
Available in 250ml to one-litre packs.
TRY PILATES
Pilates helps strengthen and tone
muscles, as well as improve flexibility and
posture. If it’s your first time doing pilates
on a reformer, sign up for a 45-minute
trial class at Focus Pilates.
SPECIAL: Shape readers pay just $8
WATCH THE SCALE
If you have a BMI of 25 or above and would like
(UP $16) for this class. Simply mention
to lose weight the healthy way, take the Kellogg’s
Shape when you book it. Offer is valid
Special K two-week challenge.
from Oct 1 to Dec 31 this year at the
During those two weeks, replace two daily
Orchard and Raffles Place studios. Find
meals, including breakfast, with Kellogg’s
out more at www.focuspilates.com.sg.
Special K Advantage, which is 99 per cent fat-free,
and get at least 30 minutes exercise.
How much you will actually lose depends on
your discipline during
the two weeks. Kellogg’s
Special K is available at
leading supermarkets
for $8.30.
EASY SPIRIT I PROMOTION
Shoe in
for stylish
comfort
With Easy Spirit’s chic footwear, you won’t have
to sacrifice comfort for style. Easy Spirit’s latest
collection includes Preppy Folk, Neo Nomad
and Time Traveller, with its anti-gravity comfort
system that are heavy on cushioning and makes
you feel like you are walking on air.
The secret lies in the millions of nitrogen-
filled micro bubbles within each shoe. They
absorb shock while cushioning and supporting
your feet, so you can move about with greater
freedom and comfort all day.
The latest collection is made up of three
lines: Preppy Folk features Oxfords, boots and
leisure flats made from textured materials, like
croc-embossed leather and pony hair, and are
embellished with details like buckles and studs.
Neo Nomad has casual shoes and booties in
burnished leather and soft suede with buckles
as well as toggle closures. Finally, Time Traveller
comprises sleek and elegant pointy-toed
pumps in patent or snake-embossed leather in
trendy monochromatic hues, along with edgy
studs and beading.
SHAPE OCT
EASY SPIRIT SPECIAL
Win one of these five pairs of shoes
worth $165. Twenty three pairs to be
won. Simply log on to www.shape.com.
sg/easyspirit and submit your details by
Oct 31, 2014.
Stockists
ADIDAS CHARLES & KEITH ROBINSONS ORCHARD

#01-09 Pacific Plaza #B1-18/19 Wisma Atria 260 Orchard Road
(6238-6388) (6238-3312) (6735-8838)
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ISETAN
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JUICY COUTURE
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KEY POWER SPORTS
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#01-25/26/27 Wisma Atria WATSONS
(6732-1430) #B2-06 to 10 Ngee Ann City
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NEW BALANCE
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(6634-9738) #02-22 Mandarin Gallery
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NIKE
#01-01 Orchard Central W. E. WORKSHOP ELEMENT
(6238-7660) #03-01/02 313@Somerset
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OG
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PAZZION
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PHILOSOPHY
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(6733-9020)

Men in Shape Run 2014
MY BEST SHAPE RUN

MOMENT WAS… Running
with other very motivated
and positive pacers, and
sharing good laughs
along the way.
CHATTING UP...
PHOTOGRAPHY TAN WEI TE
Bobby Tonelli
I
n person, the 39-year-old American is just as friendly
as he sounds on the radio. The DJ-actor-host is also
Fit and fast

game for anything. When we asked him to do a special
photo assignment for our blog (check it out on www.bit.
ly/shaperunbobbyt), he didn’t hesitate to say yes. After
the run, Bobby revealed that he wasn’t big on long-
distance running, and much preferred sprint intervals.
So how does he keep in good shape? By sprinting, cycling,
We caught up with four celebrity pacers skipping, boxing and hitting the gym. Here are five other
at Shape Run 2014. BY ESTELLE LOW things you probably didn’t know about Bobby.
I
● MY FEMALE FITSPIRATION IS… Tennis stars and sisters,
Serena and Venus Williams. They are in such amazing shape
f you were with us at Shape Run in August, you might have seen these and are always at the top of their game.
four Fly Entertainment artistes running alongside other pacers with
coloured balloons pinned to their vests. Jimmy Taenaka and Andrew Lua ● I TRAINED FOR THIS RUN BY… Upping the intensity
and frequency of my sprinting and cycling routine to build
helped pace runners to complete 5km in 35 minutes. For the 10km race, stamina. I’m not a long-distance runner, so I did other kinds of
Allan Wu ran with the 70-minute pacers, while Bobby Tonelli was part of training to boost endurance.
the 80-minute group. Afterwards, these affable guys were really sporting.
They chatted with runners and readily posed for wefies. Didn’t get any face ● MY PRE-RACE RITUAL INCLUDED… Coffee and rock music.
time with them? Here’s what you missed.
● WHEN I RUN, I THINK ABOUT… The stress of the day and
the things I want to accomplish. Somehow, making tough
decisions becomes easier after a run.
● THE FIRST THING I NOTICE ABOUT A FEMALE RUNNER

ARE… Her legs?
SHAPE OCTOBER 2014 | MEN IN SHAPE RUN 2014 | 125

CHATTING UP...
Allan Wu
This buff 42-year-old
keeps in shape by running
and swimming regularly,
training with weights, and
T
he only serious runner of this celebrity playing basketball.
quartet, Allan shared how he stays focused
while training – and revealed a little bit
about the psyche of men who love hoofing it.
● MY FAVOURITE SPORT OF ALL TIME IS… ● WHEN I RUN, I THINK ABOUT… Nothing. I try to
Running. I can do it anywhere and anytime. Plus, I focus on my pacing, breathing, cadence and other
PHOTOGRAPHY DARREN CHANG & WINSTON CHUANG
don’t need anything but good running shoes for it. aspects of my run to get the best workout.
● I RUN… Twice or thrice a week, and 8km to 10km ● MEN WHO RUN ARE… Disciplined and know the
each time. inherent value of being healthy.
● BEING A SHAPE PACER WAS COOL BECAUSE… ● WOMEN WHO RUN ARE… Sexy and know that
I was surrounded by more than 9,000 women with it’s good for them inside and out.
a unified goal to get in better shape.
● THE FIRST THING I NOTICE ABOUT A FEMALE
● MY PRE-RACE RITUAL INCLUDED… Loading RUNNER IS… Her running form and pace.
up on pasta the night before and having a banana
along with ample fluids before the race. I don’t ● THE MOST MEMORABLE PART OF THIS RUN
warm up for long distances – I start slow and reach WAS… The sea of fit women clad in pink!
my optimal pace after a few kilometres.
126 | MEN IN SHAPE RUN 2014 | SHAPE OCTOBER 2014

● WHEN I’M NOT RUNNING, I’M… Freestyle
wrestling – the kind you watch in the Olympics. I
won the US National Junior Judo Champion title at
13 and have been wrestling ever since. It has taught
me how to pick myself up for the next victory, and
its principles can applied to all aspects of life.
CHATTING UP...
Jimmy
● I TRAINED FOR THIS RUN BY… Doing weight
training and running regularly. During the race,
PHOTOGRAPHY DARREN CHANG & WINSTON CHUANG
there was no suffering – just pure fun.
Taenaka
● WHAT IMPRESSED ME MOST AT THE RUN
WAS… The sheer number of women from all walks
of life. It still is pretty amazing.
A
s a wrestler, this Japanese actor is well placed ● BEING A PACER WAS COOL BECAUSE… There
to take on physical roles and has certainly was less pressure running in a group with a specific
timing to achieve.
done his fair share. Jimmy has played a
military lieutenant, a wartime intelligence officer and ● WOMEN WHO RUN ARE... Awesome. Keep it up!
an ex-cop. Joining an organised running event was,
however, new for the 49-year-old who pounds the ● THE FIRST THING I NOTICE ABOUT A FEMALE
RUNNER ARE… Her shoes. I’m a sneakerhead.
pavement five or six times a week. The recent Shape
Run was his first-ever race – and nothing short of ● MY PROUDEST RUNNING MILESTONE IS…
awesome for him. Participating in this race. I will always remember it.
SHAPE OCTOBER 2014 | MEN IN SHAPE RUN 2014 | 127

PHOTOGRAPHY WINSTON CHUANG
CHATTING UP...
Andrew Lua ● BEING A PACER WAS COOL BECAUSE… It was an

opportunity to inspire and encourage.
C
● RUNNING MAKES ME FEEL… Hungry! Always.
omical expressions aside, Andrew is very serious about
his most-loved workout: dance. “It is my favourite sport ● RUNNING IS NOT FUN WITHOUT… Friends. That’s
of all time – and in any form, from hip hop and b-boying why I prefer team sports.
to contemporary and Broadway. It gives me the ability to ● MEN WHO RUN ARE… Erm, stiff?
express what cannot be said.” When he’s not grooving to music,
Andrew loves a good game of football, basketball or rugby. ● THE FIRST THING I NOTICE ABOUT A FEMALE
Running? Not so much – but the 34-year-old definitely had a RUNNER IS… The glint in her eyes.
good time at our run. ● MY BEST MEMORY OF THIS RUN WAS… The victory
and joy on so many women’s faces when they crossed
the finish line!
128 | MEN IN SHAPE RUN 2014 | SHAPE OCTOBER 2014

BE SEEN.
THE ALL-NEW NISSAN QASHQAI
You’re exciting. You’re unique. And you’re in charge of how the world sees you. Heads
turn when you flash past. Enquiring minds want to know who you are. You revel in
the attention, because that’s what you live for. The all-new Nissan Qashqai. Be seen.
Fuel Consumption: 6.9L/100km | CO2 Emission: 159g/km

Be a fan of our Facebook page at www.facebook.com/nissan.singapore. For more information, please SMS ‘SEEN’ to 8777 5125 or visit www.nissan.com.sg
Actual specifications may vary from image shown. Specifications vary from model to model.
Showrooms: Authorised Dealers:

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Ubi: 19 Ubi Road 4 Tel: 6266 7711 Red Auto Pte Ltd: 21 Opal Crescent Tel: 6293 1200
Leng Kee: 25 Leng Kee Road Tel: 6479 7711

ShaSG 2014

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SHAP

RESIZE IRINA SHAYK

Drop kilos Get a beach

48 DROP KILOS WITH YOGA Why more

76 20 SUPER SPORTS BRAS For the petite to

84 RESIZE YOUR THIGHS Tone your legs and

92 THE BAD THINGS YOU DO TO GOOD FOODS

98 DIY POPSICLES THAT WON’T MAKE YOU FAT

108 SO LONG, CELLULITE! What you can do

2 | SHAPE OCTOBER 2014

Wanderlust Live Healthy

24 CONQUER THE CLUTTER

32 SHAPE RUN 2014 The event in

Get Fit Plus…

Eat Right Just for

6 | SHAPE OCTOBER 2014

● Winston Chuang (wchuang@sph.com.sg) ● Wong Wei Liang (wongwl@sph.com.sg)

● Zaphs Zhang (teolc@sph.com.sg)

Contributing Photography Assistant Angela Guo

Creative Services Editor Daryl Tan (tandaryl@sph.com.sg)

Creative Services Contributing Senior Writer Nida Seah (seahnida@sph.com.sg)

Managing Director Maureen Wee (weekfm@sph.com.sg)

Chief Executive Officer Loh Yew Seng (lohys@sph.com.sg)

Weider Publications, LLC, a subsidiary of American Media, Inc.

Visit Shape at www.shape.com.sg

Shape is available on board Singapore Airlines First and Business Class.

DENTAL Dr Ben Tan, sports physician, head and

GENERAL MEDICINE PARKWAY GROUP HEALTHCARE (PGH)

10 | SHAPE OCTOBER 2014

PHOTOGRAPHY WONG WEI LIANG

Connect with us on Facebook @shapesingapore and Instagram @shape_sg

12 | SHAPE OCTOBER 2014

Facebook @shapesingapore Instagram @shape_sg

The VDL Beauty Metal

Good news: lighter

This spinach and cheese

Kids in the bouncing

14 | SHAPE OCTOBER 2014

LETTER OF THE MONTH

Chan Xin Mei

fan, I was super excited

to try out the makeup 1 Apply shimmery pink eyeshadow over

looks in the September

2 Line upper lash line with black crayon

3 Dab a little red eyeshadow above the

inspired by Elsa from crease at outer eye corner. Next, apply

Frozen. The eyeshadows this goes over eyeliner.

4 Dab metallic taupe on inner eye

are gorgeous. I didn’t apply two coats of mascara.

5 Finish with peach or rosy-hued blusher

think I could replicate

it until I followed your

Thanks for the fun read!

114 | LOOK GREAT | SHAPE SEPTEMBER 2014 EXERCISES

like squalane and grapeseed oils, this new premium

16 | SHAPE OCTOBER 2014

RESIZE IRINA SHAYK

Drop kilos Get a beach

Get more out of

in our digital edition

Bonus article! This story is only

FIND BALANCE EVERY DAY!

Researchers theorise that these sounds, typically conveying

SHAPE OCTOBER 2014 | SHAPE YOUR LIFE | 19