Australian Shape - April - May 2016

8/18/2019 Australian Shape - April - May 2016

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APR/MAY 2016

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HAVINGA

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hea th

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Contents APR/MAY 1617 Be Fit

18 Burn More, Stress Less

26 Tone And Torch

28 The Secret to Middle

Management

30 The Super 7

40 Sore No More

43 Hot Abs In Minutes

48 Be Nourished

49 Cheers To A Healthy Year

52 Take A Dip

53 Bread That’s Better For You

54 Easy, Healthy, Slimming

69 Be Beautiful

70 Active Wear, Anywhere

80 Go For Gold

86 Firming Boosters

18

80

66

43

86

- 4 -SHAPE


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90 Be Well

92 Should You Eat Soy?

94 Crossfit Craze

98 Wake Up Energised

101 See The Light

106 10 Rules Of Weightloss ThatLasts

112 Are You Eating Too Much

Fruit?

114 The

126 B

128 Success Story

130 Ellyse Perry

In every Issue

6 Ed’s letter

8 What’s on

88 Subscribe

122 SHAPE loves

Special Features

11 LOLL Giveaway

12 Emily Skye

124 Sweatiquette

SHOP THE SHOOT

Amber Chloe www.amberchloe.com

Betts Shoes www.betts.com.au

Bonds www.bonds.com.au

Cable Melbourne www.cablemelbourne.comCotton On Body www.cottonon.com

G-Star www.g-star.com

JETS Active www.jetsactive.com.au

Matthew Ely www.matthewely.com.au

Melissa Shoes www.mdreamsmelissa.shoes

Misfit pica.com.au/misfit

Missguided www.missguidedau.com

PAQME www.paqme.com.au

Puma au.puma.com

Reebok www.gluestore.com.au

Supre www.supre.com.auZara 02 9376 7600

ON THE COVER

Photography Sandra Lexi Markovic

Styling Micaela George

Hair & make-up Kimberley Conroy

Fashion Assistant Rita Sadik

Emily Skye wears

JETS Active Sleeveless Jacket $199

Bonds Active Micro Crop $34.95

Puma Pwrshape Tights $90

Reebok X Face Stockholm sneakers $119.99

92

62

94

- 5 - APR / MAY 2016


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Thxrcisinstructions nddvicin thismin rdsindforpoplwho rin oodhlthnd phsicllfit.Th rnot intnddto substitutformdicl counsllin. Th crtors, producrs, prticipnts nd distributorsof Shp disclimn libilitforloss orinjurin connctionwithth xrcissshownor

instructionnd dvic xprssdhrin.

EDITORIAL

EDITOR Micl [email protected]

ART DIRECTOR & PHOTOGRAPHER

Sndr Mrkovic

CONTRIBUTORS

Kimbrl Conro, Rit Sdik, Vnss Sfjou

SUB-EDITOR

Emil Swnson

EDITORIAL ENQUIRIES

[email protected]

ADVERTISING

GROUP ADVERTISING MANAGER

Lntt Rochford Ph 02 9901 6371

[email protected]

ADVERTISING TRAFFIC

Sind McCrckn

PREPRESS MANAGER Jonthn Bishop

PRODUCTION MANAGER Alison B

CIRCULATION DIRECTOR Crol Jons

SUBSCRIPTIONS

www.mmins.com.u

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Lvl 6, Buildin A, 207 Pcific Hihw,St Lonrds, NSW 2065

CHIEF EXECUTIVE OFFICER Dvid GrdinrCOMMERCIAL DIRECTOR Bruc Duncn

Portions of this publiction r drivd from licnsdcoprihtd mtril xcrptd from Shp Min,

© Mrdith Corportion, nd r subjct to ntionl ndintrntionl intllctul proprt lws nd trtis.All rihts rsrvd. No prt of this publiction m b

rproducd,rdistributd orrusd b n mns orin nformwhtsovr withoutth prior writtn consnt ofthpublishr.” is trdmrk of Mrdith Corportion,

usd undr licns, nd is publishd b nxtmdi Pt LtdACN: 128 805 970, Lvl 6, Buildin A, 207 Pcific Hihw,

St Lonrds NSW 2065 © 2016. All rihts rsrvd. Noprt of this min m b rproducd, in whol or in

prt, without th prior prmission of th publishr. Printdb Wbstr Sdn, distributd in Austrli nd NZ b

Gordon & Gotch. ISSN 1442-3885. Th publishr will notccpt rsponsibilit or n libilit for th corrctnss ofinformtion or opinions xprssd in th publiction. All

mtril submittd is t th ownr’s risk nd, whil vrcr will b tkn nxtmdi dos not ccpt libilit for loss

or dm.

PUBLISHER SHAPE US

Timoth R. O’Connor

EDITOR-IN-CHIEF SHAPE US

Elibth Goodmn Artis

PRIVACY POLICY W vlu th intrit of our prsonl informtion. If ouprovid prsonl informtion throuh our prticiption inncomptitions,survs or offrsfturd in thisissu

of , this will b usd to provid th products or srvicstht ou hv rqustd nd to improv th contnt of our

mins. Your dtils m b providd to third prtiswho ssist us in this purpos. In th vnt of ornistionsprovidin pris or offrs to our rdrs, w m pss our

dtils on to thm. From tim to tim, w m us thinformtion ou provid us to inform ou of othr products,srvics nd vnts our compn hs to offr. W m lsoiv our informtion to othr ornistions which m usit to inform ou bout thir products, srvics nd vnts,

unlss ou tll us not to. You r wlcom to ccss thinformtion tht w hold bout ou b ttin in touch with

our privc officr, who cn b contctd t nxtmdi,LockdB 5555, St Lonrds,NSW 1590.

Ed’s letterThe answer is yes! Okay, you’re probably saying to

yourself I didn’t ask a question, so let me clarify:

this issue we had the pleasure of working with

Emily Skye, and anyone who follows her on any

of her social media and online platforms knows

that she comes across as a super down-to-earth,

fun loving Aussie gal who isn’t afraid to poke fun

at herself and embarrass her partner Declan. Since

the shoot, just about everyone I have spoken to

has asked me the same question: “Is she really as

nice as she seems?” And that leads me back to the

very first line of this letter... In fact if it’s possibleshe is even nicer, funnier and more endearing in

person. The other thing that really struck me about

Emily and Declan aside from how friendly and

humble they are, is how truly passionate they are

about health and wellness. Yes, it’s their business

and how they earn a living and they have been

extremely successful doing so, but you get the

sense that they really do it more for the love of

helping others and sharing their knowledge.

Emily shares some of that knowledge in an

interview on page 12, and if you require evidence

that she makes everything a blast, check out these

pictures from the shoot.

As always we hope you enjoy the issue!

Let’s get into SHAPE!

Next issue on sale May 26, 2016!

WWW.SHAPEMAGAZINE.COM.AU SHAPEMAGAZINEAUSTRALIA @SHAPEMAGAZINEAU

[email protected] M i c a e l a

- 6 -SHAPE AP R / MAY 2016


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JUNE 1112

True Grit – 24hr

Enduro

Where:

Hawkesbury River,NSWWhat: Not yourordinary obstaclerace. You will have24 hours (solo or aspart of a team) tocomplete as manylaps of the 10kmobstacle course aspossible.More info: truegrit.com.au

JUNE 11

Gold Coast 100

Super Marathon

Where: Gold Coast,QLDWhat: Starting andfinishing at thebeautiful Rudd Parkin Burleigh Heads,the event offersdistances of 10, 20and 50km, 50 milesand a whopping100km.More info: goldcoast100.com

MAY 15

Sydney Morning

Herald Half

Marathon

Where: Sydney,NSWWhat: Australia’slargest and mostprestigious halfmarathon. 21.1kmthrough Sydney’smost iconicsights… not a badway to spendyour Sunday.More info: smhhalfmarathon.com.au

JUNE 5

City2South

Where: Brisbane,QLDWhat: The fun run

with a spectacular14km coursethat crosses theBrisbane River 3times is the sisterevent to Sydney’siconic City2Surfand Melbourne’sCity2Sea.More info: city2south.com.auMore info: obstacleracers.com.au

APRIL 217

Weekend to End

Women’s Cancer

Where: Perth,WA (Apr 2-3) and

Melbourne, Vic(Apr 16-17)What: A 60kmwalk over 2 dayswith proceedsgoing to theadvancementof research inthe prevention,detection and treatment of women’s cancersincluding breast and ovarian.More info: endcancer.org.au

APRIL 3

Triathlon Pink

Where:

Parramatta,

NSW

What: Cateringfor all levels offitness, you cancomplete a short,medium and longtriathlon, or for anextra challenge,ultra triathlon –600m swim, 18kmride and 6km run! All funds raised go to theNational Breast Cancer FoundationMore info: triathlonpink.com.au

MAY 8

Wings For Life

World Run

Where:

Melbourne, Vic

What: A globalrace with adifference.Instead of a finishline, runnersand wheelchaircompetitors ofall levels, from 34locations worldwide race side byside to keepahead of the Catcher Car. All funds go to spinalcord research.More info: wingsforlifeworldrun.com/au/en/melbourne

MAY 29

Climb For Cancer

Where: Brisbane,QLDWhat: Theultimate verticalchallenge –climb the 37floors (that’s 810stairs) of Brissy’sWaterfront Place.More info:

climbforcancer.org.au

APRIL 16

Women Only

Adventure Race

Where: Lilydale,VicWhat: A female-only adventurerace that is allabout findingfun and a littleadventure withthe women inyour life as yourun, mountainbike and kayak over the 2-hour course.More info: womensadventurerace.com.au

Got an event in your state that SHAPE readers can train for in 2016?Email details to [email protected] with a couple of good action photos.

April May Coming Up

SHAPELOVES Live BelowThe Line

Could you live on $2 a day? That’s the Australian

equivalent of the extreme poverty line. From 2-6

May, thousands of participants will make their

meals count by feeding themselves on $2 a day for

five days and raising much-needed funds for work

that helps end poverty.

To sign up head to livebelowtheline.com.au

CHALLENGE YOURMIND

What’s on

- 8 -SHAPE APR / MAY 2016


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SUBSCRIBE ATwww.mymagazines.com.au

THE SURFERS’ BIBLE


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We ha ve

14 wo nde r f u l

LO L L wea ra b le

to we ls to g i vea wa y!

V aluedat

$7 5EACH !

LOLL is a new range of wearable

towels perfect for the beach or pool.

They are like the towel ponchos that

kids have, but for grownups!

Each LOLL has side zips so you can

zip it up and wear it or unzip and

lie it out flat like a towel. There is

a special double pocket inside each

LOLL perfect for keeping your phone

sand-free as well as keys, money or

even a book!

Use your LOLL towel to change under,

lie on, wear to and from the beach or

pool, to dry yourself off or just to chill

out in. Get your own LOLL online at:

www.LOLL.com.au

To enter, fill out the coupon,

answer the question in 25 words

or less and send it to:

SHAPE LOLL Competition

Locked Bag 5555, St Leonards,

NSW, 1590

LOLL Giveaway!

TERMSANDCONDITIONS

1. Entr is opn to rsidnts of Austrli nd NwZlnd xcpt mplosnd immdit fmilis of nxtmdi Pt Ltd nd th ncis ssocitd withn promotion. 2. Entrnts undrth of18 must obtin th prior consntof prnt or ll urdin to ntr. 3. Onl ntris compltd with thstrms nd conditions will b liibl. 4. Entr is b fulfillin critri notd withth comptition. Comptitions r ms of skill nd chnc pls no prt indtrmininwinnrs. 5. Comptition bins t 24.03.16. Entris clos t 25.05.16.In dtrminin liibilit th juds’ dcision is finl nd no corrspondncwillb ntrd into. 6. Judin will tk plc on 29.01.16 t nxtmdi Pt Ltd. 207Pcific Hihw, St Lonrds, NSW2065. 7. Pris must b tkn s offrd ndr not rdmbl for csh. 8. Th promotr is not rsponsibl for misdirctdor lost mil. 9. Th winnrs of pris will b publishd on www.shpmin.com.u b Jun 1, 2016. Totl pri pool is $1050.Thr r 14 pris in totl,consistin of LOLLwrbl towls. B ntrin, ntrnts r to rls,

dischr nd hold hrmlss nxtmdi Pt Ltd., prticiptin promotrs ndthir ffilits, subsidiris, dvrtisin nd promotionl ncis nd pri

supplirs from ll clims nd dms risin out of ntrnts’ prticiptions inthis swpstks nd/or ccptnc of n pri. 10. Th promotr is nxtmdiPt LtdABN 84 128 805 970 of Lvl 6, Buildin A, 207 Pcific Hihw, StLonrds NSW2065. PRIVACY NOTICE:W vlu th intrit of our prsonlinformtion. If ou provid prsonl informtion throuh our prticiption inn comptitions, survs or offrs fturd in this issu of SHAPE this will busd to provid th products or srvics tht ou hv rqustd nd to improvth contnt of our mins. Your dtils m b providd to third prtis whossist us in this purpos. In th vnt of ornistions providin pris or offrsto our rdrs, w m pss our dtils on to thm. From tim to tim, w mus th informtion ou provid us to inform ou of othr products, srvics ndvnts our compn hs to offr. W m lso iv our informtion to othrornistions, which m us it to inform ou bout thir products, srvics ndvnts, unlss ou tll us not to do so. You r wlcom to ccss th informtion

thtw hold bout ou b ttin in touch with ourprivc officr, who cn bcontctd t nxtmdi, Lockd B 5555, St Lonrds, NSW 1590.

What would you like to see a feature about in a future issue of SHAPE?

Name:

Address:

Phone number:

Postcode:

- 11 - AP R / MAY 2016SHAPE

Giveaway


12/132- 12 -SHAPE

Cover story


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Emily Skye is one of the most

prominent fitness personalities

in the social media realm. With

an enormous following over Facebook,

Instagram, Snapchat, Twitter and her blog,

Emily encourages her followers to adopt

a healthy, balanced and maintainable

lifestyle that works for them.

Those who look to Emily for advice and inspiration learn that

it’s not about finding a bandaid solution, but instead making a

total lifestyle change that encompasses not only fitness, but also

nutrition and mindset.

Emily, 31, has gained her massive following with her killer bod,

gorgeous smile and infectious positive energy. Scroll through

her social media feeds and you’ll get your fix of fitspo, workout

videos and healthy meal ideas, but you’ll also see Emily proudly

displaying her food baby after a cheat meal, goofing around with

boyfriend, Declan, struggling through a workout or calling out the

haters that cry ‘photoshop’.

Emily’s self-confidence and positive mindset is such an

important part of her personality, but it wasn’t always this way.

Rewind the clock a few years and Emily was a thin model in her

mid-20s who seemingly had it all going for her. But what was on

the outside did not reflect what was going on inside.

Emily wearsCotton On Body

Tights $29.95Puma Yogini Bra $50

and Swagger Top $30Reebok X Face Stockholm

Sneakers $119.99

Photography by Lexi Markovic | Written by Vanessa Safajou

It’s not been an easy road to the top for Emily

Skye, but since finding her strength she’s sether sights high and is smashing goals… andtaking more than 8 million people on the

journey with her.

the limit kye’s

- 13 - DEC / JAN 2015


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“I was extremely depressed for a long

time,” she says. “I suffered anxiety,

body image issues, insecurities and I

wasn’t happy at all. From such a young

age, I didn’t even know what it felt like

to be happy. And each day would go by

and I’d think, ‘Is this all there is for me?’

This unhappiness became a vicious

cycle of waking up unhappy, goingthrough the motions of the day, then

going to bed unhappy only to wake up

the next day and do it all over again.

It got to the point where she didn’t

want her life to be that way forever.

“You’ve got to decide within yourself

that you’re worth making an effort and

making changes for,” she says, “and

you need to decide to take action on

it, set goals for yourself and commit to

those goals”.

For Emily, this started in the gym

doing cardio on the treadmill andbike, which is where she felt most

comfortable. “I went through a period

where I didn’t know about fitness at all,”

she says. “I didn’t know what was the

best way to get toned so I was doing all

this cardio, not that it’s bad, it’s just not

the most effective way to get toned.”

It wasn’t until she met Declan that

she ventured into the world of lifting

weights and found her fit. “I loved it. I

loved what it did for my body and how

it shaped my body,” she says.

One of Emily’s pet peeves when it

comes to fitness is the misconception

that lifting weights will make you bulky.

On the contrary, lifting weights is the

reason Emily looks and feels the most

womanly she ever has in her life. “ I’ve

got shape now,” she says. “I’ve got a

bit of a butt and some curviness going

on. I’ve got shoulders and I’ve got some

quads now, when I used to have twig

legs that made me feel like I was 10.”

But this wasn’t an overnight

transformation, and it wasn’t just

physical. Mindset and mental health is

one of the most commonly overlooked

aspects of health, but for Emily, it’s

the most important. “A lot of people

obsess over weight loss,” she says.

“But if they focus on being healthy

mentally and physically, then that

comes anyway.”

It took commitment and discipline,

and there were times when she wasn’t

seeing or feeling the results she wanted

and felt like giving up.

It’s at those moments Emily says you

need to “remember what made you

start and how bad you want it, and

keep reminding yourself of that when

you want to give up”. You need to ask

yourself, ‘Do you want to stay exactly

how you are now; not being happy and

not being your best, or do you want

more for yourself?’ That, Emily says, is

the decision you have to make.

A lot of people place so much

importance on their weight, butthis is something Emily says you

shouldn’t worry too much about. “I

was underweight before [starting her

health and fitness journey]. I was 10kg

lighter than I am now and didn’t have

this shape at all, so I’ve gained quite a

bit and I feel a lot more womanly now,”

says Emily. The number on the scales

isn’t a true representation of how

healthy you are because there are so

many different factors that affect

body weight.

“You play games with yourself whenyou think, oh I’ve gained 100 grams

when that’s nothing,” she says. “I’ll

even gain or lose a kilo in a day if I’ve

eaten a big meal or if I’ve worked out

and lost fluid.” Because of this, Emily

only weighs herself once every five

months or so to see if she’s gained

muscle. Instead she uses more

qualitative ways to keep track of her

progress. “I always say go by how

you feel number one, and then

how you look in the mirror – do

comparisons, take photos in the same

lighting in the same outfit, and see

how you’ve changed.”

While Emily acknowledges that

weight loss can be a great motivator, it

can at times be a double-edged sword,

because once that number stops

getting smaller, it can be demotivating

and prevent people from sticking to

their program. “The biggest motivation

is seeing changes and feeling changes,”

says Emily.

You might think it’d take hours of daily

training and eating so clean you’d have

to say farewell to chocolate forever,

but Emily is living (dessert enjoying)

proof that it doesn’t take a crazy fitness

program to have a banging bod. “I train

on average three times a week,” she

says, “literally lifting weights and then

I’ll throw some High Intensity Interval

Training (HIIT) in here and there just to

keep my cardiovascular fitness up”.

Emily’s approach to working out

is to do the least amount of work as

possible, but the most efficient. “[Your

training plan] has to be attainable and

maintainable,” she says. “You’ve got to

make it enjoyable and something that

you actually want to keep doing. Mix it

up and don’t be stuck in the same type

of training.”

Emily says it’s so important for her to

have a flexible exercise and eating plan,

because her lifestyle that takes her all

over the world doesn’t really allow formuch structure. “I can’t really stick to

a structure otherwise I’d do my head

in every time I miss a session. It’s just

about making the time when I can but

not being too worried if I can’t.” The

main thing she wants people to realise

is that it’s not the end of the world

if you skip a gym session or eat an

unhealthy meal.

Emily has a diet that is high in fat,

which could come as a surprise to a lot

of people. “I suppose people have a

fear of fat,” she says. “They think thateating fat makes them fat so they don’t

eat it, which is silly because, especially

as a woman, you really need it”.

But the main message Emily tries

to send to her followers, is to find

what works best for you. “My tummy

doesn’t like eating starchy carbs like

breads, oats, grains and white potato,

even sweet potato with me doesn’t sit

right,” she says. Emily is definitely not

shy about sharing anecdotes of her

sensitive tummy, but that still doesn’t

deter her from splurging on the foods

she loves. “It’s about finding what

works for you but also not fearing

things, not being afraid of eating fat or

afraid of carbs,” she says.

You don’t need to be around Emily

for too long to understand just how

passionate she is about people leading

a balanced life, and making sure their

fitness and diet plan is shaped around

what makes them happy. “I could be

a lot more toned or a lot leaner, but

I wouldn’t be happy living that way

because I’d have to be too restrictive

to reach that point,” she says. “I fill my

body with nutritious food so I’m getting

all the nutrients, vitamins and minerals

I need, but I want to live as well so if I

want dessert, I’m going to have it.

“The whole reason I started health

and fitness is to live a happier life and

feel good mentally and physically. If I’m

cutting out all these things then I’m not

going to be happy and I’m not going to

want to keep doing it.”

It can be daunting to put yourself

out there in the internet universe to

- 14 -SHAPE

Cover story


15/132

the extent Emily has. And although

she’d come a long way to build up the

self-confidence to do so, the insecurities

she’d lived with for so long were hard

to shake. “I’d come a long way from the

way I used to be but there’s still that

negative voice inside you that tells you,

‘Who are you to do this? Why would

people want to listen to you?’ or ‘You’renot good enough’,” she says. “And then

when I started feeling confident and

that I had something to share with

people, that voice would still say, ‘Who

do you think you are doing this, do you

think you’re good now?’”

One of Emily’s biggest hurdles was

fighting that negative voice inside and

learning to shut it off when it’s not

helping. Once she stopped letting that

negative voice control her, Emily found

the confidence to start sharing more of

her personality, and she says, “It’s thebest thing I’ve ever done, for myself and

for my own personal growth. [Now] I

accept myself, flaws and everything, and

I’m happy with it.”

What makes Emily so relatable is that

she shows this vulnerability. “[When

you] strip down the layers and the

façade that we all walk around with,

whether that’s in everyday life or online,

that’s when you can connect with

people the most,” she says.

When asked about her experience

with the seemingly inevitable haters and

social media trolls, Emily is very realistic

in the way she deals with unwelcome

negativity. “You’ve got to accept that

those negative people are always going

to be there,” she says, but it’s important

not to let that affect you from achieving

your goals. “My goal is to reach people,

to help people in some way. And if I

just focus on that then all the negative

stuff that happens is nothing – it’s just

totally worth it.”

SEE MORE OF EMILY Facebook Emily Skye

(facebook.com/

emilyskyemodel)

Instagram @emilyskyefit

Snapchat emilyskyefit

Twitter @missemilyskye

Blog emilyskye.com/blog

Check out Emily’s 3 phase

F.I.T. program on her website

emilyskye.com

- 15 - DEC / JAN 2015


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Classaction GYMBOUND?Hitupagroupworkoutforacontact(exercise)high.InanewUniversityofOxfordstudy,exerciserswhowarmedupinsyncwithsome-

one else increased their speed and endurance more than when they were

moving to their own rhythm. “The presence of others may actually reduce the

discomfort of working out, allowing you to push harder,” lead author Arran

Davis explains. “It may also lead to an extra boost of endorphins, because you

feel empowered by the people around you.” Take your pick: The perk should

work for any sweaty class you choose, whether it’s boot camp or Zumba.

Increaseyour burn.

BUDDY SYSTEM

When you can’t

make it to class,

virtual group

workouts will do!

Tap into online

exercise videos!

Be Fit


18/132

BY JACLYN EMERICK • PH OTOGRAPHS BY WARWICK SAINT

BURN MORE,

- 18 -SHAPE

Be fit


19/132

istransformingworkouttorchescalories,builds leanmuscle, andunwindsyour mind so

thoroughly,you forgetabouteverything else.

STRESS LESS F I T F A S H I O N

This page:Lululemon

Sports Bra , Nike Lapri Leggings

Opposite page:Fabletics

Long-Sleeved Tee , Nike Shorts,

Innov-8 Sneakers.

- 19 - APR / MAY 2016


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You made it to the gym. Great! But now,

a little real talk: no zoning out. Just going

through the motions during a workout

could mean you’re cheating both your

body and your brain out of the benefits

of a good sweat—exactly the detox you

need in a manic month. Yet, get your

head into your sets and reps—and out of

your daily to-dos—and suddenly we’re

talking about a true mental cleanse that

allows you to really push it and rev your

burn, spike your fitness, and budge your

muscles to the next level of sculptitude.

“When you’re preoccupied with things

like ‘Did I answer my boss’s email?’ or ‘I

need to remember to buy that gift,’ your

energy starts to diminish as the stresses

of life creep in and eventually take over

your workout,” says Jesse Jones, the

program director for Basecamp Fitness

in Santa Monica and other California

locations. You may have experienced

this mental drift during a long run, a solo

“You have tocontinuallychallengeyourself todo one morerep until

a buzzersounds,” saysJesse Jones,Basecamp’sprogramdirector.Crushingyour goalbecomesthe only

task thatoccupiesyour mind.

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your breath for one minute with some

low-intensity cardio. (For the recovery

minutes, Basecamp uses the stationary

Assault Air Bike—which has a fan that

generates more wind resistance the

faster you pedal—but any steady cardio

will do.) With every interval, your mission

is to rack up the most reps possible.

Chasing those one-minute goals is the

trick that keeps your intensity through the

roof and your mind in the game. You set

a benchmark; you try to beat it the next

session. Repeat. “It also lets you measure

your progress by indicators, like endur-

ance and strength, that go beyond a flatter

belly or a tighter butt, which can sometimes

take longer to see,” Jones says. “And hav-

ing concrete proof that you’re improving

each week helps motivate you to keep at it.”

Jones and Armond have boiled the

Threshold down to a fast and furious

20 minutes just forShape readers. But

rather than save it for once a month, you

can do this more compact workout once

a week. And even that small commitment

will make a big difference. For starters,

there’s the monster fat burn—more than

eight calories per minute—both during

and following the workout. “You’ll con-

tinue expending calories at a higher rate

for hours after you finish,” Armond says.

Plus, you’ll fire up every major muscle for

a concentrated dose of firming.

Just one rule: Give it all you’ve got during

each strength move. That means pushing

hard for the entire minute, gunning to beat

your previous score. “Even if it’s just by one

more rep than you did last week, you’re

going to experience a mental rush,” Armond

says. “You’ll also notice that every time you

do this workout, the movements start to

feel easier and smoother.” That’s a sign

that you’re getting leaner, stronger—and

in the zone.

weight-machine circuit, or whenever

you hit a steady rhythm.

But divvy your workout into bits in which

the intensity is turned up—way up—and

you can’t be bothered with anything except

“How many seconds do I have left to reach

my reps target?” That’s the laser focus you

want to have, because it makes the changes

happen, Jones explains. When you’re

forced to think only about the task at hand,

it allows you to fully harness every ounce

of calorie-burning and muscle-carving

power you’ve got to accomplish it.

At Basecamp, Jones and program

manager Ian Armond developed a

rapid-fire total-body routine, dubbed

the Threshold workout, that is guaran-

teed to get you into the head-clearing

zone. Jones and Armond take their

members through it once a month to

track their progress. It goes like this:

Work at your absolute max during

a one-minute strength move, then catch

F I T F A S H I O NI

Opposite page:

Adidas by

Stella McCartney

sports bra ,

2XU capri leggings .

H a i r b y B r a d l e y I r i o n / A B T P . c o m f o r O r i b e ; m a k e u p b y B r i a n D u p r e y / J u d y C a s e y I n c . f o r N a r s C o s m e t i c s

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F I T F A S H I O N

SoLowSportsBra,

AlalaCroppedLeggings.

“is workout keepsyou accountableand motivated,” saysIan Armond, Basecamp’sprogram manager.

“If you’ve been slacking offall week, you’ll knowwhen you aren’t ableto hit your goal. But ifyou’ve been puttingin the work, your scorewill skyrocket, and whenyou see that, you cancelebrate your progress.”

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“We settled on one–minute intervalsbecause that’s about the time when your

muscles start to say, ‘OK—we’redone now,’” Jones says. “When you

push past one minute, individual musclegroups get tired, and it usually

leads to a breakdown in form.”

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A / B

1 SQUAT ONETWO PUNCHWORKS SHOULDERS, TRICEPS, BICEPS, BUTT, QUADS, HAMSTRINGS

Stand with feet staggered, right foot forward, and hands in fists by chin. Squat tostart [A]. Stand, then quick-snap a punch with right hand straight forward, rotat-ing fist palm down at shoulder height. Then quickly punch left hand across body,pivoting on left foot to turn hips forward slightly, rotating fist palm-down at shoulderheight of right arm [B]. That’s 1 rep. Return to start position and continue quickly for30 seconds. Switch sides; repeat.

A / B

2 CRISSCROSS SQUATWORKS ABS, BUTT, QUADS, HAMSTRINGS,INNER THIGHS

Stand with feet hip-width apart and armsby sides. Jump, crossing right leg in frontof left [A], landing in that position for abrief second, then jumping to uncrosslegs and landing in a squat [B]. That’s1 rep. Without pausing, switch sides;repeat. Continue quickly alternating

sides for 1 minute.A /B

3 T PUSHUPWORKS SHOULDERS,CHEST, TRICEPS, ABS,

OBLIQUES, BUTT

Start on floor inplank on palms.d elbows back

egrees to lowerody until chestfloor [A]. Thenup, rotating to

ht to come intode plank on leftextending righttraight up from

lder and stack-feet [B]. That’s 1p. Switch sides;peat. Continuekly alternatinges for 1 minute.

A /B

4 SIDE LUNGETO TUCK JUMPWORKS ABS, BUTT, QUADS, HAMSTRINGS,OUTER THIGHS, INNER THIGHS

Stand with feet hip-width apartand arms by sides. Turn toward rightand step right leg forward, pivoting onleft foot, to come into a long lunge withright knee bent and left leg straightand bent left arm forward and bentright arm back [A]. Push off right footto return to start position and quicklyjump as high as you can, tucking kneesinto chest [B]. Land softly. That’s 1 rep.Switch sides; repeat. Continue quicklyalternating sides for 1 minute.

ERAL HOP ABS, OBLIQUES,BUTT, QUADS

h feet together,t, hands in fists

ws bent at sideslosively hop to

you were jump-all object (yousomething likeottle or a towelre that you get[shown], land-s of feet. That’s

1 rep. Switch sides; repeat.Continue quickly alternating

sides for 1 minute.

Warm up for five to 10 minutes

by doing dynamic stretches—

lunges with rotation, and arm

and leg swings—to loosen

and activate muscles. Thenstart a one-minute timer

and do as many reps of

the first move as you can in

that time. Record your score

when done (jot it on paper,

plug it into your phone)

and start the timer again

for one minute of active

recovery: Jog in place, jump

rope, or ride a stationary

bike. Repeat this process

until you have completed all

10 moves. Finish with a five-

to 10-minute cool-down of

static stretching. Save your

score and retest yourself

with this same process one

week later to see how much

you’ve improved.

You’ll need Either a stopwatch or a

timekeeping app.

YOURWORKOUT

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9 SQUATHOLDWORKSABS, BUTT,QUADS,HAMSTRINGS

Standwithfeethip-widthapartand arms bysides.Squatandextend armsstraightoutat shoulderheight [shown].Recordthenumberofsecondsyoucan holdpositionwith excel-lentform(hip creasebelowparallel,kneespushedoutward,chest lifted).Onceyou cangothefullminute,dothisexercisewitharms over-headfor moreof a challenge.

10UPDOWNWORKSSHOULDERS,

CHEST,ABS,BUTT,QUADS,HAMSTRINGS,CALVES

Starton floorin plankonpalms. Jumpfeet

towardhands [shown].Immediatelyjump feet

backto startposition.That’s 1 rep.Continue

quicklyfor1 minute.

6 PLANKJACKWORKSSHOULDERS,CHEST,ABS,BUTT

Starton floorin plankon palmswithfeettogether.Withoutmoving upperbody

orraisinghips,hop feetwide[shown]. Hopfeet back tostartposition.That’s 1 rep.

Continuequicklyfor1 minute.

A/B

7 LUNGEKICKWORKSABS, BUTT,QUADS,HAMSTRINGS

Standwithfeet hip-widthapart andarmsbysides.Stepright legbackintoa reverse

lunge,bending bothlegs 90degrees,bent

rightarm forward andbentleftarm backtostart[A].Pushthroughleftfoottostand onleft

leg, kicking rightleg infrontofyouanddrivingleftarm forward andrightarmback[B].

That’s 1 rep.Returnto startpositionandcontinuefor30 seconds.Switchsides;repeat.

8 VUPWORKSABS

Liefaceupon floorwithlegslongand armsextendedoverheadto start.Curlhead,neck,andshouldersup asyou reacharmsandlegsup tomeet, balancingon tailbonesobodyforms aV shape[shown].Simultaneouslylowerarmsandlegsbackto startposition.That’s 1 rep.Continue quicklyfor1 minute.

F I T F A S H I O N

Above:Lululemon Tank Top,Tonique Shorts.

This page and opposite page: Lucas Hugh Sports Bra.

Lorna Jane Leggings.

“is workoutis such a smallportion of yourday, you can

afford to detachfrom yourresponsibilitiesand recharge,”Armond says.

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J oh n é r I m a g e s / C or b i s

Tone and torchMeet the gym ball that willgive you a cardio-strengthpower-packed workout.By CARLY GRAF

You’ve probably noticed them at

the gym and just figured they were

medicine balls. But discover the ton-

ing tricks that only slam balls can do

and you’ll be hooked on this cardio-strength miracle worker. Unlike other

exercise balls, slam balls are made

for both weight lifting and throwing

and are built to take a beating with

a little bounce rather than a thud. That

rebound helps give your reps a faster

rhythm and a fiercer fat burn.

Slamming is simple: Pick up the ball,

raise it overhead, and throw it back to

the floor with as much force as you can

muster, explains trainer Curtis Williams,

a former National Football League

player and an Under Armour perfor-mance trainer in New York City who

uses slam balls with many of his clients.

Each throw is a

full-body strength-and-cardio work-

out, Williams says. “Because you have

to go from crouching low to holding

the ball high, and because you have

to generate so much power to throw

it from overhead back to the ground,

you engage every muscle and spike

your heart rate.”

But there’s way more you can do

with this ball than just slams. “It’s soversatile,” Williams says. “You can twist,

jump, throw, and move naturally and

in any direction with it as you target

multiple muscles and improve your

balance and coordination.” Every

move you do fires up your abs, tar-

geting them either directly, as with

weighted sit-ups, or indirectly, to

help stabilise you through dynamic

exercises.

See—and sculpt—for yourself with

Williams’s slam-ball routine

on the following page. You’ll aim

to work as quickly and powerfully as

possible through the six-move circuit.

It’s tough, but the order ensures that

certain muscles recover while others

are being worked so that you can go

harder and faster on the next set. Plus,

you choose your weight and control

the intensity of your pace and throws,

so any level of exerciser can do it,

Williams notes. Game on!

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Your workout

INTENSITYHard (RPE:* Shoot

for an 8 or a 9 out

of 10.)

TOTAL TIME30 minutes

YOU’LL NEEDA slam ball—most

gyms have them. If

you’re not sure of the

difference between

a slam ball and a medi-

cine ball, ask a trainer

so you make sure

you use the right one.

Williams recommendsa 2.5-3.5kg ball for

newbies

and 4.5-5.5kg ball for

intermediate exercis-

ers; if you’re advanced,

go for one that’s a hefty

7-9kg.

HOW IT WORKSComplete the six-

move circuit three or

four times, depend-

ing on how much time

and energy you have,

for a sweaty workoutthat will torch more

than 250 calories.

Beginners, start slow,

use a lighter ball, and

focus on form. As

you become more

experienced, up

the weight and push

yourself to complete

the circuit a full four

times through. Aim

to do this routine

three times a week

on alternate days.

CALORIESBURNED: 254**

*Rate of perceived exertion**Calorie burn is based on a

63kg woman.

WARM-UP

Jog in place, do jumping jacks, and do squats fora total of 2 to 3 minutes.

THE MOVES

Plyo pressStand with feet hip-width apart, holdingball at chest level withelbows bent. Jumpas high as you can;land softly in a squat(hip crease belowparallel, knees push-ing outward, weightin heels). Hold squat asyou press ball forwardand then pull it backin. Jump, land in squat,and repeat chest press.Continue squat jump-ing and pressing ball for30 to 45 seconds.

Push-up tuckStart on floor in plankwith right hand on balland left hand on floor.

Pull right knee betweenelbows, then returnto start. Switch sides;repeat. Then do a push-up, bending elbowsuntil chest grazes floor.That’s 1 rep. Do 5 to8 reps. Switch sides;repeat.

Slam jumpStand with feet hip-width apart, holdingball at chest level withelbows bent by sides.Rise onto balls of feetas you bring ball behindhead (elbows remainbent in front of you),then forcefully slamball to floor in front offeet as hard as you can.Immediately jump ashigh as you can, tuckingknees toward chest.Land softly, pick up ball,and repeat as quickly asyou can for 30 seconds.

Sit-up throwLie faceup on floorwith legs extended,holding ball on chestwith elbows bent tostart. Sit up, pullingknees toward chest andthrowing ball straightup. Without moving,catch ball, then slowly(for a count of 3) returnto start position. That’s1 rep. Do 15 reps.

Hop twistStand on right leg, lift

left leg behind you,rotate torso to right, andhold ball outside righthip with both hands.Hop to left, landing onleft leg, rotating torsoto left, and reachingslam ball up and over tooutside of left hip, kick-ing right leg behind you.Without moving upperbody, jump as high asyou can and land softlyon left leg. Switch sides;repeat. Continuealternating sides for30 to 45 seconds.

Arc slamStand with feet hip-width apart, holdingball at chest levelwith elbows bent. Riseonto tiptoes as you raiseball overhead; rotatetorso to right, then squatas you forcefully slamball to floor outsideof right ankle (release

ball at knee height).Stay in squat, and pickup ball. Immediatelystand, then switch sides;repeat. Continue alter-nating sides for 30 to45 seconds.

- 27 - APR / MAY 2016


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e secretto middlemanagementA few keyhormones thataffect ab fat can

dictate whetheryou cinch yourbelt or let it outa few notches.By LESLEY ROTCHFORD

body starts cranking out cortisol,

which releases fat from fat stores

and dumps it into the blood-

stream to give the liver and other

organs energy to deal with the

perceived threat. Whatever fat

isn’t used gets stored in ab tissue,

which houses four times as many

cortisol receptors as fat-storage

units in other areas of the body,

meaning that with chronic stress,

cortisol just keeps parking fat in

your middle.

The situation then becomes

a vicious circle—the more belly fat

So what is it about the midsection

that makes flab want to hangaround it so much? You have

a cadre of hormones always at the

ready to usher fat into the most

convenient storage units—that

is, those in your core, close to your

organs, explains Aaron M. Cypess,

M.D., Ph.D., a researcher at the

National Institutes of Health. But

here’s the upside: You can manipu-

late your hormones and get them

to work in your waistline’s favour.

You’re about to learn how.

Know your fat hoarders

They are cortisol, insulin, and

testosterone. At normal levels,

however, they don’t actually

cause belly fat. It’s when their

levels are consistently high that

the flab gets stockpiled. “In fact,

having belly fat is a key indicator

of hormonal imbalance,” says

Sara Gottfried, M.D., the author

ofThe Hormone Reset Diet.

When you’re stressed, your

HIIT IT

Push the intensity

of your work-out periodically

to activate fat-

freeing growth and

catecholamine

hormones.

you have, the more cortisol you

naturally produce. At times when

you can lessen your stress, the

cortisol circulating in your system

becomes inactive and

is eventually filtered out by

the liver and kidneys. “But fat tis-

sue contains an enzyme called

HSD that can switch on inactive

cortisol before your organs can

get rid of it,” says Shawn Talbott,

Ph.D., the author ofThe Cortisol

Connection .

Insulin also packs on belly

fat. Its job is to shuttle glucose

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G e t t yI m a g e s

ettingenougs eep ispro a yt e most

effectivea n t emost overoo e

way torope y at,”

Ta otty .

up consuming the same amount.

Why? The fasting group’s insu-

lin spiked so highly that it led to

insulin resistance, which causes

fat storage in the abdominal area.“Eating small meals could help

some people maintain steadier

levels of insulin throughout the

day,” says Belury, the study’s

author.

Flip on your fat burners

As much as you want to lower fat-

storing hormones, you also need

to boost fat-springing chemicals.

Catecholamine hormones (these

elicit the fight-or-flight response)

and growth hormone (this pro-motes muscle growth) release fat

from stores so it can be delivered

to the muscles for energy. You can

trigger the production of these

hormones by doing high-intensity

training (HIIT) workouts.

One last piece of the puzzle:

The hormone adiponectin

helps ensure that freed fats are

actually burned off by muscles,

a process called fat oxidation.

A study at the National Institute of

Cardiology in Mexico City foundthat low levels of adiponectin are

associated with belly fat and insu-

lin resistance.

“The most effective way to

normalise your adiponectin is to

lose weight, because the more

fat you have, the lower your levels

of it are,” says Dr. Gottfried, who

also suggests eating one or more

servings a day of magnesium-

packed foods, including kale and

spinach. (A study in theJournal of

Nutrition found that consuming

magnesium had a positive effect

on adiponectin.)

Lace up and stop letting your

hormones call the shots. You’ll

slim your belly like never before.

(sugar) out of the bloodstream

and to store it, either in the liver to

be used as energy or in fat tissue.

Eat more calories than your body

needs and insulin stashes theexcess in ab fat stores, explains

Martha Belury, Ph.D., a professor

of human nutrition at Ohio

State University.

Then there’s testosterone,

the male sex hormone. In men, it

has been shown to help release

fat from abdominal fat stores so

it can be used for energy. But in

women, high levels are associ-

ated with belly fat, a study in

the journalMetabolism found.

Researchers aren’t sure whythis occurs, but studies of

women with polycystic ovary

syndrome—a condition that

involves high levels of testoster-

one and ab fat accumulation—

suggests that insulin may play

a role in the process.

The good news: All of these

culprits can be tamed more

easily than may you think.

Get more sleep and tea

“One night of poor sleep and youalready disrupt your cortisol pro-

duction. Miss as little as two hours

of sleep a night for three nights

and you can increase cortisol by

50 percent,” Talbott explains. (The

body reads sleep deprivation as

stress and jacks up cortisol to deal

with it.) Talbott recommends get-

ting eight hours of sleep a night

or, at the very least, making sure

that the six hours you do get is as

deep and restful as possible and

that you take a nap during the

day. A Penn State study found

that a two-hour nap reverses the

cortisol effects of crappy sleep

the night before. Even an hour has

benefits, Talbott says.

Drinking tea can help curtail

cortisol too. British researchers

found that drinking caffeinated

black tea four times a day for

six weeks lowered cortisol. “We

don’t know what is responsible

for this effect, but it could be

the theaflavins or another fla-

vonoid,” says study researcher

Andrew Steptoe, the director of

the Institute of Epidemiology and

Health Care University CollegeLondon. Other ways to add flavo-

noids to your diet include eating at

least five daily servings of brightly

coloured fruits and vegetables.

Cut back on carbs

The best way to lower insulin is

to eat a low-carbohydrate diet,

which helps prevent fat stor-

age and encourages fat burning.

Insulin wants your body to use

sugar instead of fat for energy, so it

locks up fat stores. “But if you fol-low a low-carb diet, your body will

produce less insulin, allowing fat

to be released into the blood so

it can be burned off,” Belury says.

Aim for a diet

in which your daily calories

come from 50 percent healthy

carbs, 30 percent healthy fats,

and 20 percent lean protein.

Fill your plate with satiating

low-carb foods like lean meat,

fish, poultry, and eggs; non-

starchy veggies like lettuce,asparagus, and broccoli; high-

fiber fruits like apples and

berries; and whole grains like

bulgur and oats, Belury suggests.

According to Dr. Gottfried,

that low-carb diet is also key

to lowering testosterone. And

because zinc deficiency is asso-

ciated with high testosterone

levels in women, she suggests

eating foods high in this mineral,

such as green beans, sesame

seeds, and pumpkin seeds.

Another tactic: Eat small meals

throughout the day. New research

from Ohio State University found

that skipping meals can lead to

a greater accumulation of belly

fat. In the study, one group of

mice had unlimited access to

food, while another group fasted

and then gorged themselves.

The fasting group gained more

abdominal fat even though both

groups of mice ultimately ended

DRINK UP

Black tea and

green tea contain

flavonoids,

which may help

lower cortisol.

- 29 - APR / MAY 2016


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Here they are: the biggestcalorie-melting moves

you can do. Expert chosen,lab tested, these champion

burners and firmers willknock off the pounds, jolt your

routine, and revampyour body in record time.

How’s that sound?By Jaclyn Emerick

Photographs by Warwick Saint

- 31 - APR / MAY 2016


32/132

PLYO PUSH-UPMake your push-up go

airborne and you’ll boost its

benefits. Launching your

upper body requires more

muscle power and effort from

your heart. But it’s a toughie,

so before you try, make sure

you can do three to five classicpush-ups with textbook form.

Bend your elbows slightly

when you land to absorb

some of the impact.

Warm up with a set or

two of regular push-ups first.

A good goal is to try to get

through two to three sets of

three to five reps, Olson says.

How to nail it:Start on the

floor in plank on your palms.

Push into palms to explode

body off floor (feet stayplanted), clapping hands if

possible. Land in start posi-

tion with elbows soft. Repeat.

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Daquini Sports Bra, Athleta Leggings,

Nike Sneakers .

THESE MOVES WILL CHANGE YOURWEIGHTLOSSGAME.THEY

ARE THE REAL DEAL, THE BODYWEIGHTEXERCIS STHATWILL

NOT ONLY BLOW THE ROOF OFFYOURTYPICALWORKOUT’S

CALORIE BURN, BUT ALSO BUILDTHELEANMUSCLEYOUR

METABOLISM NEEDS TO STAYREVVEDDURINGTHEOTHER

23 HOURS OF THE DAY.

This list was 25 years in the making. That’s how longphysiolo-

gist Michele Olson, Ph.D., aShapeadvisory boardmember

and a professor at Auburn University at Montgomery,hasbeen

studying exercises in the lab. Using a device calledametabolic

cart—each tester is fitted with a respirator-like maskthat is

attached by a tube to the high-tech cart—Olson is abletoquan-

tify in calories the effort it takes to perform any exercise.“Iuse

a computer program that lets me see exactly howmuch oxygen

is being used,” she explains. “For every one liter ofoxygencon-

sumed by your muscles, five calories are burned.”

The computer converts that info into METS (metabolicequiva-

lents of task), the units that are used in the calorie-burnformulas

of apps, trackers, and treadmills to calculate your calorietotals

based on your specific body weight. Simply put, a METisthe

measure of how much energy is required to completeaphysical

activity. Think of it like this:

If one MET is equal to sitting on the bus, then 10 METSis

equal to sprinting to catch the bus.

Olson also monitors muscle activity during eachmovement

with electrodes she places on various body parts. “Thevoltage

produced by the muscles is sent to a separate computerthat

tracks each contraction,” she says. (That’s how weknowthese

exercises are serious sculptors as well.)

Hundredsoftestsanalys-

ingdozensofexerciseslater,

thesevenmovesshown

onthesepagesarethe

standoutsfortheirabilityto

burncalorieswithoutusing

asinglepieceofequipment.

Youcanmixandmatchthem

fora fast-and-furiousrou-

tineorthrowoneortwo into

whateverworkoutyou’re

doingfortheday. (We’ll

tellyouhow.)Eitherway, in

ordertogetthebiggestburn,

youhavetogiveyourall.“If

you’rebreathlessand feel

yourworkingmuscleshave

turnedto jellyafter10 repsor

by30seconds,that’sagood

indicationyou’rethere,”

Olsonsays.Andyourslim-

downgoals?They’refinally

withinreach.

THE

SLIM DOWN

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HIGH-KNEES SPRINTRun in place as fast as you can,

pulling your knees up as high as

you can. “It’s so fast-paced that

it shoots your heart rate up in

seconds,” Olson says.

That’s because you have to call on

your big glute muscles to hoist your

legs and keep you moving quickly,

she explains. And don’t let your arms

just swing. Pump them with all the

power you can manage. That will

help you pull your knees higher and

activate upper-body muscles, turn-

ing this into a total-body all-in-

one workout.

Olson says to do this sprint in

bursts so you can reset between

sets to hit each one a little harder.

Do 30-second rounds after each

tone-up move in your workout,

or start a session with four or five

rounds of 30-second sets.

How to nail it: Run in place, pulling

your knees toward your chest and

vigorously pumping bent arms.

This page: Lorna Jane Bra Top, Onzie

Leggings, Nike Sneakers. Opposite page:

Fabletics Sports Bra,Nike Tank Top,

Monreal London Shorts, Nike Sneakers.

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SPEED SKATER LUNGEOf all the moves Olson has ever stud-

ied, this skater yielded the biggest

burn; it even beat running at a seven-

mile-per-hour pace. “Plus, you’ll acti-

vate all your posterior muscles,”

Olson says.

For a monster burn session,

try Tabata skaters: Give it your allfor 20 seconds, then rest for 10 sec-

onds. Do eight cycles of that. Olson

has found that this style of program-

ming can double your metabolic rate,

and it’s over in a short four minutes.

How to nail it: Standing, jump right

foot to right, bending left leg and

crossing it behind right to land in

a deep lunge with right leg bent

90 degrees and on ball of left foot,

leg slightly bent (keep butt as

low as possible). Reach left arm

across body to touch floor in frontof right toes (to make it easier,

touch right shin or just reach right).

Switch sides; repeat. Continue

quickly alternating sides.

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JUMP-SWITCH LUNGE

This tones the hell out of your abs,

butt, and legs with each rep, and if

you swing your arms overhead, it

fires up your shoulders, arms, and

lower back, Olson says.

The reason it’s such a calorie

gold mine: “You’re hoisting thelarge muscles of your core and

lower body up from dead weight,

then landing and absorbing it all into

your legs,” she explains.

Do six 30-second sets or burn

out one leg at a time with two

sets of 10 reps per side.

How to nail it:Standing, lunge for-

ward with left foot, bending knees

90 degrees. Jump as high as you

can, swinging arms overhead and

switching legs in air. Land with

arms by sides and right foot for-ward, immediately bending knees.

Continue quickly alternating sides.

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PILATES TEASER

As far as abs moves go, nothing

surpasses the teaser for calorie

burn. And Olson found it to

be 39 percent more effective at

targeting the rectus abdoministhan a crunch and 266 percent

more effective at targeting the

external obliques than a sit-up.

“You’re pulling your upper body

off the floor,” she says. “So if you

weigh 130 pounds, you’re lifting

65 pounds with your abs.” That’s

why it’s a bigger burner than the

faster-paced bicycle crunch.

You can do it daily. Aim for

three sets of five to 10 reps.

How to nail it: Lie faceup on

floor with knees bent over hipsand arms extended up with

palms facing each other to start.

Roll upper body up and extend

legs until you’re sitting, body

forming a V shape with arms

parallel to legs. Pause, then

slowly roll upper body back

down, one vertebra at a time,

keeping legs in the air. When

your shoulders reach the

mat, return to start position.

Repeat. Continue slowly.

This page: Karma Bra Top, Onzie

Leggings, Adidas Sneakers.

Opposite page: American Apparel Crop

Top, No Ka ’Oi Shorts, Reebok Sneakers.

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SQUAT JACKThis supercharged version of

a jumping jack sculpts your butt

and thighs and also your shoul-

ders, chest, and abs. “I’m such

a fan of this move because it’s a

heart-pumping plyometric but

with less impact than a lot of other

explosive moves,” Olson says.“The deeper you squat, the

more you load your core,” she

says.” You’ll generate more jump

power and sculpt your abs.”

This is another great move to

do Tabata-style. Or go for one

minute, rest for 30 seconds, and

repeat that three times.

How to nail it:Standing, drop into

a squat, bringing fists in front of

chest with elbows bent at sides.

Jump feet wide, straightening

legs and swinging arms out tosides and up to meet overhead.

Continue quickly.

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BURPEE

No muscle is left idle during a burpee. “You’ll work your shoulders, back,

chest, arms, abs, glutes, quads, hamstrings, and calves,” Olson says.

Do 30 seconds of these and you’ll get the same metabolism-boosting

effect as you would from a 30-second all-out sprint, according to

a study in the Journal of Strength and Conditioning Research.

Start with three sets of 10, Olson suggests. Or cap off a workout with

as many reps as you can manage to eke out.

How to nail it: From standing, crouch and plant palms on floor. Jump

feet back to plank (keep abs tight, otherwise your back will sag), then

lower chest and thighs to floor. Press up to plank, then jump feet toward

hands. Lastly, jump as high as you can (make sure feet are under shoul-

ders before you launch), clapping hands overhead. Continue quickly.

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Call ita runnerbummer:“The repetitivemotionofrun-ningisbound tocause tightspots,” saysJordanD.Metzl,M.D.,a doctorofsports medicineat theHospitalforSpecialSurgeryinNewYork Cityand theauthorofTheAthlete’s BookofHome Remedies.HereDr.Metzl ison calltomapout

yourmostouch-proneareasandhelpyoumendthem.

SoreNo

More ThePlan

Roll ’Em! Yourbestbettobeat aches isa stretch-then-

soothe strategy,Dr.Metzladvises:

“Beforeyourrun, dothreeminutes

ofdynamicstretches, including

walkinglunges, followed bya

two-minute lightjog.”Onceyou’re

backhome,graba foamroller—

liketheGold’s Gym 18˝Foam

Roller—andslowlyiron outyour

muscleswith thesemoves.

GlutesRollSiton floor, right

thighatop foam

roller, palms flat

nearhips. Cross

right shinoverleft

thighandleantorsoback slightly.Rollbody forwarduntilrollerreaches

lowerback; rollback tostart.Continue

for60 seconds.Switchsides;repeat.

HipFlexorsRoll

Lie facedownon floor, both

thighsatoproller justaboveknee,torso

proppedup on forearms.

Rollbodybackwarduntil roller reachestop

ofthighs;rollbacktostart.Continuefor60

seconds.

Hamstrings RollSiton floor, back

ofrightkneeatop

roller,palms flatnear

hips.Crossleftankle

overrightankleand

leantorsobackslightly.Rollbody forwarduntilrollerreaches

glutes; roll back tostart.Continue for60

seconds. Switchsides;repeat.

CalfRollSiton floorwith

legsextended, right

ankleatoproller,

palms flatnearhips.

Cross leftankleover

rightankleandlean torsobackslightly. Rollbody forward until roller

reachesbackof rightknee; rollback

tostart. Continue for60 seconds.

Switchsides;repeat.

CALVESThe

acceleration,orpushoff, ofeach

stridecauses

tinytearsand

stretchingin the

musclefibersin

yourcalves.

GLUTESYourglutes,whichhelpstabilise

yourpelvisasyoupoundthepavement,

cantighten upiftheyaretooweak,

Dr.Metzl says.

HIPSThemusclesaroundyour

hipjoint,a.k.a.thehipflexors,helpyou drawyourkneeup

asyou stride;theycan get

inflamed,resulting inafeeling

oftightnessorevena sharp

painwith everystep.

HAMSTRINGSAsyour

footstrikestheground,

yourhamstringscon-

tracttocounterbalance

theforwardmotionof

yourbody. “Sometimes

pushingtoohardtoo

sooncancauseastrain

inthem,”Dr.Metzl says.

By Jenna Autuori-Dedi

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You (yes, you) have the per-

fect body for running. The

unique human physique—long legs, Achilles tendons

for shock absorption, and

a special head-stabilising

ligament in the neck—

makes you born to run, evo-

lutionary biologists say.

Now you just need to put

your heart into your stride.

Here’s how.

For newbies:Think small

Many beginners feel

pressure to go farther or

faster ASAP, but those

who take baby steps—

increasing their speed or

distance by no more than

10 percent a week—tend

to enjoy themselves most,

says Andrew Kastor, the

head coach for the ASICS

Mammoth Track Club.

“Don’t take it so seriously,” he

says. “It’s just putting one

foot in front of the other.”

It also helps to reframe

each new challenge

against a scale of other

accomplishments, says

Jes Woods, a coach for the

Nike+ Run Club, New York

City. “Compared with mak-

ing it through a

70-hour workweek, a mere

40-minute run seems like

no sweat,” he says.

Runners up!

Make this the yearyou go from simplylogging your milesto loving them.By SARA ANGLE

To remotivatethose who havelost that fire:

Add meaning

“We all need a rea

son to run,” says John

Henwood, an Olympic

distance runner and

a coach to pros like

track star Mary Cain.

“Having a goal, such

as training for a race

or hitting a pace you

want to reach, makes

running more enjoy-

able because you’re notjust staring at the clock,”

he says. Focus on the

“why,” Kastor adds: Why

did you start running?

“Remember what moti-

vated you to put in the

work in the first place,”

he says. Channelling

that feel-good

ideal—a healthy body,

a strong mind—could

be what gets you back in

the game.

If you’ve neverfelt the high:Run withcompany

Seasoned striders who

laced up with a group

enjoyed their work-

outs significantly more

than when they went

solo, research from

Bellarmine University

revealed. Besides the

social aspect, doing

this also gives you the

opportunity to try new

paces and distances,

Woods says. And mixing

it up rather than simply

going steady may

be the key to finding

your spark.

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T o p : W ar wi ck S ai n t .H ai r b y C a s e y G er en f or Or i b e ; m ak e u p b yB r i anD u pr e y / J u d y C a s e y ,I n c . , f or N ar s . C en t er : C l ai r eB en oi s t

Learn how to . . .

Pay less foryourgym

membership

“Choosea coldbrewovera cocktail postworkout Sports dietitian PipTaylor

oldme tha beerdoesn’tcause thesamelevel of dehydration as liquo ”

“HOW BADIS IT TO

DRINK AFTEREXERCISING?”

—Meagan, 29

Cap your workout

with a happy hour

chaser and the booze

could derail your recovery.

You sweat during exercise,

so you’re probably a bit

dehydrated. “Alcohol can

disrupt fluid and electro-

lyte balances, which

can dehydrate you more,dramatically slow your

fat metabolism, and stop

your body from absorbing

nutrients,” saysPip Taylor, a

sports dietitian and the

author of the nutrition

guideThe Athlete’s Fix . Plus,

when you’re low on H2O,

your liver isn’t working at full

steam, so whatever alcohol

it can’t handle accumulates

in the blood, where it acts as

a depressant on your central

nervous system, sheexplains.

That said, Taylor has a few

tips for the smart way to

enjoy an after-exercise

drink. First, hydrate. Then

grab recovery nutrition—

a protein shake or a small

meal with a combo of

carbs, protein, and healthy

fat. A little food can help

break alcohol down, slow

the rate at which it hits the

liver, and prevent irritationto your intestinal lining. On

the bright side, Taylor says,

having happy hour post-

gym might be preferable to

waiting until the next day:

“Some research shows that

you’re better off, at least

when it comes to repairing

and rebuilding muscles, to

have a drink in the hours

after a workout as opposed

to 24 hours later, when the

rebuilding is in full swing.”

getting the monthly cost

down a little. If your sched-

ule allows for it, ask if you’re

eligible for a reduced monthly

fee if you restrict your mem-

bership to coming solely on

days or during times when the

gym is least crowded, Kufahl

says. Check if the club will offer

a lower monthly price if you

sign up with your spouse orroommate. You could also be

eligible for lower dues if you’re

a student or part of a company

that has worked out a corpo-

rate deal. Another option is to

wait until business is slow,

when salespeople may be

willing to lower dues in an

attempt to boost traffic. Try

this in March, at the beginning

of daylight saving time, when it

starts to stay light enough for

people to get their fitness fixoutside after work, Pavini sug-

gests, or during the summer

months, when it’s prime vaca

tion time, Kufahl says.

Know the traps

Gym memberships are like

apartment leases: The

costs can go up every year. “If

you have worked out a negoti-

ated rate, know its duration,”

Kufahl says. Some member-

ships renew automatically, soif you plan to belong for just

one year, make sure you can-

cel it in time, Kufahl says.

That woman next to you

in your group strength

class? She’s probably

paying slightly differ-

ent monthly gym

dues than you. So if

you haven’t tried to

talk your way into a bet-

ter membership deal, you

should. I spoke with

Jeanette Pavini, a consumer

reporter and savings expert,and Pamela Kufahl, the direc-

tor of content for

lubindustry.com, a website

that focuses on the health

club business, and both say

there’s typically some wiggle

room when it comes to mem-

bership prices at most gyms

(but not at boutique studios—

they’re a different story). Here

are their top tips to help you

through the sign-up process,

so you can get on to tighteningyour abs and butt without

spending an arm and a leg.

Eyeball the competition

Find out what comparable

clubs (that is, equally

swank or equally budget)

in your area charge and

what services they include,

Kufahl suggests. “Also, learn

what promotions they’ve

offered in the past so you can

get an idea of how low they’recapable of going,” Pavini says.

You can dig this up by reading

past posts on their social

media accounts or blogs.

Forget the sign-up fee

When you’re meeting with the

membership rep, ask if he or

she can drop the joining fee.Most clubs have these, and

they can be as pricey as

$1,000 for high-end facilities.

(The fees go toward things like

paying the salesperson’s com-

mission, defraying the cost of

setting up your account in the

billing system, and discourag-

ing people from coming in and

joining for just one month,

Kufahl says.) Sometimes,

clubs will waive the initiation,

especially during holidays.If that’s the case, ask the

manager to give you a call

when that’s happening, and

wait until then to sign on,

Pavini says.

Tackle those monthly dues

Next, explore your options for

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Photographs by WARWICK SAINT

It takes only a few key exercises and ahandful of minutes a week to shape and

maintain a solid core, says Jennifer Williams,

a former professional ballet dancer and a

Pilates instructor who’s the abs maestro

behind this cinch-in-a-blink workout.

Williams borrowed the best of ballet

and Pilates to turn her supereffective tech-

nique into the Pop Physique studio chain.

Thanks to her traditional background, Pop

Physique’s barre routines are rooted in the

classics (as in the familiar pliés and pulses),

but each workout has a sexy edge to it (you’ll

bend and twist in new ways). “It’s modernand fun,” she says. It’s also just the creative

approach your tummy needs to stay sleek.

The classes are typically an hour long and

will work you head to toe, but for this session,

Williams has picked six hyper-focused moves

that work magic on your abs.

The trick to maximising each move’s firm-

ing power, Williams says, is to focus on two

very important things throughout every single

rep: posture and breath. When it comes to

your posture, lift up with your abs and back

muscles. “And always pull your tummy in,” she

explains. “Never push it out.” As you exhale,draw your belly button toward your spine.

On top of saving your abs, this workout

will also lift and round your butt and tighten

your thighs, Williams says. You’ll use a small,

soft ball for four of the six moves. (We

used thePop Physique Pop Ball, $25 USD,

popphysique.com, but you can sub any small,

pliable ball or even a rolled-up towel.)

By holding it between your thighs or

behind your knee, you have to squeeze

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YourworkoutDo each move in

order for the reps

indicated. Repeat

the circuit two to

three times. Youcan do this routine

three days a week

on alternate days.

You’ll need

A small, slightly

squishy ball, like

Pop Physique’s, and

a mat if necessary.

your legs to keep it in place, which

activates muscles that would

otherwise be sleeping through

certain moves, Williams explains.

You can think of it as extra-credit

toning for each exercise.

Meanwhile, the ball can also

make the moves easier: “Use itto prop yourself up if you need

lower-back support for the floor

work,” she says. (Having trouble

sitting tall for a set of Slow

Punches? Place the ball behind

your lower back rather than

between your thighs.)

After just one workout, your

abs and booty will really feel it.

In a week, you’ll be walking taller

and with a little more confidence.

Keep it up and everything will

fit—and zip—better.


Lululemon top and

leggings. Below: Vimmia bra , Lululemon

leggings .

A/ B 1 PLIÉ BENDWORKS ABS, OBLIQUES, BUTT, INNER THIGHS, CALVES

Hold ball and stand with feet wide and toesturned out 45 degrees. Raise ball overhead,squat, and lift left heel to start [A]. Keeparms straight and bend torso toward left,reaching ball over knee [B]. Slowly pulseball up 2 inches and down 2 inches.

That’s 1 rep. Do 10 reps. Switchsides; repeat.

TIPTo get a little more out

of this move, squeeze

the ball to activate

your shoulders and

biceps.

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A/B

2 EXTENDED LIFTWORKS ABS, BUTT, INNER THIGHS

Hold ball, and stand with heels toand toes turned out 45 degrees. E

arms forward at chest height, andleg to hip height. Bend knee slightpoint toes, and rotate leg inwardto start [A]. Straighten left leg,then pulse leg up to touch ball[B]and lower to start position.That’s 1 rep. Do 8 reps.Switch sides; repeat.

A/ B

4 PLANK DIAGONALWORKS SHOULDERS, CHEST, ABS, BU

Start on floor in plank on palms wiright knee toward chest [A], then e45 degrees [B]. That’s 1 rep. WithoDo 4 reps. Switch sides; repeat.

3 OBLIQUE TILTWORKS OBLIQUES, BUTT,

HAMSTRINGS

Hold ball, and stand withheels together and toes

turned out 45 degrees.Bend right knee, draw-

ing foot toward butt, andplace ball behind right knee

(squeeze ball tightly); pointtoes, and bring fingertips

behind head with elbows

bent out to side to start. Rotate torso toward right asyou raise right knee out to

side, drawing elbow towardknee [shown]. Slowly pulseknee up 2 inches and down2 inches. That’s 1 rep. Do 10reps. Switch sides; repeat.

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5 SLOW PUNCHESWORKS ABS, OBLIQUES

Sit on floor with knees bent and ball pressedbetween thighs, holding backs of thighs withelbows bent out to sides. Round lower back, tuckpelvis, and squeeze glutes and inner thighs tostart. Slowly extend left arm forward, rotating fistpalm down at eye level [shown]. Switch sides;repeat. That’s 1 rep. Do 10 reps.

6 SCISSORS KICKWORKS ABS, BUTT, INNER THIGHS

Lie faceup on floor with legs extended over hipsand arms by sides with palms down. Turn legs in and

cross right leg over left to start. Then switch legs.Slowly lower legs to 45 degrees, continuing to scis-

sor them [shown]. Scissor legs back to start position.Thats 1 rep. Do 4 reps.

“Start each moveslowly,then increase

your pace. It willamp up the intensity

and calorie burning,”Williams says.

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Meet the new Vitamix S30


48/132

Get Cracking Not all superfoods come from the Amazon or cost as much as adopting an acre of rainforest. “Eggs are an inexpensive source of high-quality protein,” says Kath Younger,R.D., a nutritionist in Charlottesville, Virginia, and the blogger behind Kath Eats RealFood. “And because they come ‘prepackaged’ in their shells, portion control is easy.”

Interesting egg facts! Did you know?1. Eggs contain 11 different vitamins and minerals.

2. Eggs have the highest nutritional quality protein of all food sources.

3. Eggs are a source of omega-3 fats (the healthy fats), which can

have significant benefits for the heart and blood vessels.

4. Eggs are kept at their freshest when stored in their cartons, in the

fridge.

We love scrambled eggs,

but eating them every

morning can get old fast.

Branch out with these

ideas from Michelle Tam,the author of the new

cookbook Nom Nom Paleo .

FRITTATA MUFFINS

Beat 8 eggs with 1 / 4 cup milk

(Tam uses coconut milk,

but you can use

any kind), fold in chopped

cooked veggies and

thinly sliced prosciutto,

and pour the mixture into

greased or silicone

cup–lined muffin tins; bake

for 20 to 25 minutes at

190°. (Two mini frittatas

equal one serving.Refrigerate leftovers for up

to four days.)

ONEDISHEGGSAND

ASPARAGUS

Heat 1 tablespoon oil

in a small cast-iron skillet;

add 6 asparagus spears

and toss to coat. Push

asparagus to one side and

crack 1 or 2 eggs into

skillet alongside them; broil

for 1 to 2 minutes.

PERFECT

HARDBOILED EGGS

Poke a hole in the bottomof the shell with a pin,

place in a saucepan, cover

with water by 1 inch

and add 1 teaspoon baking

soda. Boil for 1 minute,

then remove from heat and

let sit, covered, for

10 minutes. Cool in a large

bowl filled with ice and

water for 5 minutes; peel.

Don’t fear the yolk!It contains the bulk of

an egg’s nutrition,Younger says, includingalmost half the proteinand all the vitamin D.

And new researchin the BMJ found that

eating an egg a daydoesn’t up your risk of

heart disease, clearingyolks of their bad

rap. Plus, whole eggsare satiating, which

may explain whypeople who ate them

instead ofbagels for breakfast

lost 65 percent moreweight, a Saint Louis

University study shows.

Mellow

Yellow

Break Out of

Your Shell

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Photographs by CLAIRE BENOIST

Made with good for you,fresh ingredients, these

“mocktails” are so tasty, youwon’t miss the hard stuff.

By MARNIE SOMAN SCHWARTZ

Cocktails,weloveyou,buta ter

thepastcoupleofhedonistic

months,wealsoliketheoptiono

enjoyingadrydrinkasawaytohit

theresetbuttonwithout orgoing

thefun.“Overdoingiton alcohol

cannegativelya ectyoursleep,

exercisehabits,anddiet,”Ashley

Ko ,R.D.N.,says.“Soit’snotabad

ideato occasionallytakeabreak

to etbackontracktoward our

Roseof JaipurPunch

Thyme-Ade

It’s EasyBeingGreen

TheDoctorWill SeeYou Now

PurplePlush

Cheers to a

healthy year


50/132

Benourished

F o o d s t y l i n g b y J ami eK i mm ; pr o p s t y l i n g b yE l i z a b e t h P r e s s

Thyme-AdeMixologist:

Michael Heim, TheKitchen Boulder in

Boulder, Colorado

Muddle 1 sprig

thyme with

45 ml lime juice and

30 ml simple syrup in

a shaker. Strain

into a glass filled

with ice, top

off with club soda,

and garnish with

thyme sprigs.

Spike it: Add 45 mlgin or aged rum.

It’s EasyBeingGreenMixologist:

Spencer Elliott,

Bounce Sporting

Club in

New York City

In a cocktail

shaker, combine30 ml kale juice, 22 ml

ginger juice, 15 ml

lemon juice, and

1/3 ounce agave

syrup whisked with

10 ml hot water.

Shake, and pour

into a glass filled

with ice cubes.

Top off with club

soda, and garnish

with a lemon

slice dipped incayenne pepper.

Spike it: Add 30 ml

tequila or mescal.

The DoctorWill SeeYou NowMixologist:Joel Mesa,

Bulla Gastrobar in

Coral Gables, Florida

In a cocktail

shaker, combine

60 ml beet

juice, 30 ml

carrot juice, 15 ml

ginger syrup, and

30 ml lemon juice.

Shake, and strain

into a highball glass

filled with ice. Top offwith a splash of tonic

water, and garnish

with cucumber.

Spike it: Swap

ginger syrup for gin-

ger liqueur, and add

45 ml gin.

Rose ofJaipur PunchMixologist:

Clare Ward,

Sambar in Culver

City, California

In a glass, mix 30 ml

rose syrup, 15 ml

lemon juice,30 ml pomegran-

ate juice, and 30 ml

grapefruit jui

Australian Shape - April - May 2016

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