IT training shape singapore TruePDF april 2019

2 | SHAPE APRIL 2019 Shape Your Life 13 FLOWER POWER Research found that employees who engaged in creative hobbies outside of work performed 15 to 30 per cent better when they were work

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Transform your boring Treadmill workouT

Expert tips on how to find joy in every step

SHAPE-aPProVed

Best running and gym shoes in SG

“I MEdITATEd EvEry dAy fOr

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Join the

Taste Society

Today

Get to meet fellow food lovers

who enjoy dining out, cooking

or baking at Taste Society Join

us to get exclusive invites to

cooking workshops, special

dining deals & discounts!

Sign up here ! http://campaign.sphmsolutions.com/tastesociety/

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16 AMBER TAKES OFF With a blockbuster

movie, a killer workout routine, and a mission

to help those who need it most, Amber Heard

is on a roll

26 SUPER NUTRIENTS FOR SEXUAL HEALTH

These power ingredients ease PMS, boost

one’s sex drive, and keep your system strong

28 “I MEDITATED EVERY DAY FOR TWO

WEEKS – HERE’S WHAT HAPPENED” This

writer embarked on a meditation practice in

the hope of quieting her monkey mind

30 METABOLISM MISTAKES YOU’RE

MAKING These sneaky daily habits could

be the reason why your metabolic rate has

dwindled to snail pace

38 JOY OF THE JUMP-START! Embarking

on a new ﬁ tness, health, or beauty routine?

Experts share the art of ﬁ nding joy in every

step

62 TREADMILL WORKOUTS WILL

TRANSFORM YOU As HIIT reigns, these

machines are getting newfound cred as real

body changers

68 HOT NEW KICKS With these new running

and gym shoes at your feet, bouncing back

from a ﬁ tness slump and pushing past your

limits will be a breeze

90 UNDER THE RADAR Here are the top

lesser known beauty lines you need to know

about in 2019

Self-care Special

46 YOUR MOST PRODUCTIVE 20 MINUTES

This transforming workout torches calories, builds lean muscle, and unwinds your mind so thoroughly, you forget about everything else

56 INVEST IN YOU Doing these little

things will slowly but gradually increase the happiness of your every day

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THIS PLANT HAS HEALING POWERS

Succulents are enjoying their day in the sun And they off er a range of solid wellness perks

27 SOAK UP BETTER HEALTH Here’s how to

create a luxurious, healing bath to rejuvenate yourself

32 GET YOUR GLOW ON Stressed-out

OLs, it’s high time to check yourself into this wellness resort – we mean, festival Good vibes only

34 SPECIAL TREATMENTS We give our

verdict on the world’s ﬁ rst aquatic massage, and Maya abdominal therapy

Get Fit

59 THE BOXING BOOM More women are

donning boxing gloves, getting into their

ﬁ ght stance and throwing jabs to break a sweat

60 CHOKE-FULL OF FUN Brazilian jiu-jitsu

isn’t as terrifying as it looks, as we ﬁ nd out during a basics class

65 THE FOURTH TRIMESTER WORKOUT

Those ﬁ rst couple of months after giving birth can mean exercise confusion Here’sthe latest thinking

66 CHANGE WILL DO YOU GOOD Change

gets a bad rap, but it’s also the birthplace of opportunity

2 | SHAPE APRIL 2019

Shape Your Life

13 FLOWER POWER Research found that

employees who engaged in creative hobbies

outside of work performed 15 to 30 per cent better

when they were working

14THE NEW GIRLS’ TRIP These women-only

getaways off er exploration, relaxation, and a strong

sense of community

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COVER LOOK

Photography JAMES MACARI

Styling BROOKE ELY DANIELSON

Hair ON CHAPMAN/CAROL HAYES USING LEONOR GREYL HAIR CARE AND IBIZA BRUSHES

Makeup KATEY DENNO/THE WALL GROU

Manicure KYLIE KWOK/TRACEYMATTINGLY.COM

Bustier CHANTELLE

Pants TORY BURCH

Necklaces DOYLE & DOYLE, DUDLEY VANDYKE, BEN-AMUN

Rings DOYLE & DOYLE

Earrings DOYLE & DOYLE

Plus…

94 SPOTLIGHT

95 STOCKISTS

Just for Shape readers…

7 JOIN OUR STRONG FIT SQUAD

Get stronger, ﬁ tter and healthier with

this special community led by Shape

Sign up at strongﬁ tsquad.sg

55 SUBSCRIPTION

April 2019

SHAPE APRIL 2019 | 3

Eat Right

71 SWEET ESCAPE Satisfy your dessert cravings at the

ﬁ rst wholly ketogenic bakery in Singapore

72 PRETTY SWEET The new way to brew lattes is to

infuse them with botanicals, making them as beneﬁ cial

as they are beautiful

73 GIVE YOUR VEGGIES A FINE BRINE Soaking

produce in a spicy-sweet marinade gives it a robust,

deeply satisfying ﬂ avour And it couldn’t be easier

74 BRIGHT BOLD FLAVOUR Stay strong with healthy,

vibrant taste sensations that will help you restore and

reenergise

82 SLURP IT UP Try these creative recipes for soup

that’s warm to the tummy, deeply ﬂ avourful, hearty,

healthy and delicious

Look Great

85 LIGHTEN YOUR LOAD This beauty device will make

your skin-brightening step more pleasant

86 YOUR SKIN ON EMOTIONS Learn about new

science on the psychology of skin – and how best to

navigate it

88 POWERED BY NATURE Coconut, aloe vera, and

other natural extracts are packed with exactly what

your hair needs Here’s what each can do for you

92 GENTLE RETINOL PRODUCTS FOR YOUR SKIN

These have skin-soothing ingredients and formulations

that are so gentle and non-irritating, you’ll never fear

retinol again

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Advisory Board

PSYCHIATRY

Dr Adrian Wang, consultant psychiatrist,

Dr Adrian Wang Psychiatric andCounselling Care

SPORTS MEDICINE

Dr Jason Chia, head and senior consultant,

Sports Medicine & Surgery Clinic,Tan Tock Seng Hospital

Dr Patrick Goh, consultant sports physician,

Sports Medicine International

Dr Ben Tan, sports physician, head and

senior consultant, Changi Sports Medicine Centre; medical director, Singapore Sports Medicine Centre

WEIGHT MANAGEMENT

Adjunct Associate Professor Tey Beng Hea,

senior consultant endocrinologist, Division of Medicine; consultant I/C, Weight Management Programme, Ng Teng Fong General Hospital; member of NUHS

INSTITUTE OF MENTAL HEALTH

Call 6389-2222 or visit www.imh.com.sg

NATIONAL HEALTHCARE GROUP

Call 6496-6000 or visit www.nhg.com.sg

PACIFIC HEALTHCARE

Call the 24-hour hotline: (65) 6883-6966

or visit www.pachealthholdings.com

PARKWAY HOSPITALS SINGAPORE

For information on Parkway hospitals – Parkway East, Gleneagles and Mount Elizabeth – call the 24-hour hotline: (65) 6735-5000

RAFFLES HOSPITAL/RAFFLES MEDICAL

Call the 24-hour hotline: (65) 6311-1111

or visit www.raffl esmedicalgroup.com

Members of the Editorial Advisory Board do not,

by virtue of their membership, endorse or support any product or service advertised, or articles featured in this magazine.

The articles in this magazine are for your information only Do not substitute them for the advice of a qualiﬁ ed healthcare practitioner or professional advisor.

CARDIOLOGY

Dr Goh Ping Ping,

cardiologist and echocardiologist,Mount Elizabeth Medical Centre

COMPLEMENTARY AND ALTERNATIVE MEDICINE

Sebastian Liew, medical herbalist and

naturopath, Sebastian Liew Centre

Dora Ng, principal acupuncturist,

Complementary Integrative Medicine Clinic,

Tan Tock Seng Hospital

DENTAL

Dr Christina Sim, consultant, restorative

dentistry, National Dental Centre

DERMATOLOGY

Dr Cheong Wai Kwong, consultant

dermatologist, Specialist Skin Clinic

Dr Eileen Tan, consultant dermatologist,

Eileen Tan Skin, Laser & Hair Transplant Clinic

EAR, NOSE & THROAT

Dr Kenny Pang, consultant, Asia Sleep Centre

EXERCISE SPECIALIST

Joan Liew, director and

personal trainer, Fitness Factory

GASTROENTEROLOGY

Dr Gwee Kok Ann, medical director and

consultant gastroenterologist,Stomach Liver and Bowel Clinic

GYNAECOLOGY

Dr Tan Thiam Chye, consultant

obstetrician and gynaecologist,

KK Women’s and Children’s Hospital

Dr Christopher Chong, consultant obstetrician

and gynaecologist, Chris Chong Clinic

NUTRITION

Jaclyn Reutens, clinical dietitian,

Aptima Nutrition & Sports Consultants

Vanessa McNamara, dietitian,

www.thetravellingdietitian.com

ONCOLOGY

Dr See Hui Ti, senior consultant,

Medical Oncology, Parkway Cancer Centre

OPHTHALMOLOGY

Dr Lee Sao Bing, medical director,

Shinagawa Eye Centre

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From The Editor’s Desk

Self-care is not selfi sh

I nspired by a quote we put up on Instagram (@shapesingapore), this

issue is all about loving and caring for yourself With stress hitting high levels, and mental illnesses on the rise, it’s time to delve deep into your needs and start feeding your soul.

sky-Having been on maternity leave recently, my self-care score is at an all-time high Those four months of being away from work allowed me to slow down, reflect on what makes me happy, remove toxic thoughts, and recalibrate my priorities I steered clear of checking emails, did a social media detox, connected with people who mattered, and spent pockets

of free time doing yoga and mat exercises that made me feel energised, strong and ready to take on the world.

Through these conscious efforts to take care of myself – and that includes giving in to occasional bubble tea cravings (no guilt!) – I emerged more positive, confident and clear-headed than ever And because I listened to my body, prioritised sleep, ate nutritiously and moved to feel good, without obsessing over things beyond my control (like why my baby is crying again, and why the postnatal belly is so hard

to lose), my pregnancy weight came off quite naturally Of course, it helped to have supportive family members who readily helped with baby duties.

Bottomline: It pays to put yourself first Check out the 20 pages of self-care content we’ve curated, starting from pg 37 Hopefully, you’ll be inspired to take those tips and transform your life I promise, it’s worth it.

Connect with us on Shapesingapore

LOVE,

Este e

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IN ACTION

Writer Yi Wen learnt how to

fend off potential attackers

at a Brazilian jiu-jitsu trial

class Read about her

experience on pg 60

Freelance writer Zarelda tried meditating every day for two weeks – the results were amazing See pg 28

Freelance writers Carissa and Charlene went for an aquatic massage and abdominal therapy respectively Turn to

pg 34 for their verdicts

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Throwback to our cover shoot with Liv Lo.

Garmin’s Vivosmart 4 is super slim and lightweight – perfect for ladies with small wrists.

You’ll feel instantly

calmer stepping into

this meditation room

at Pure Yoga’s new

Republic Plaza space.

Team Shape with Shape Fit Girl Roxanne (in white) after a kick-ass self-defence class led by Brazilian jiu-jitsu black belt Claudia do Val

(second from right) at Maverick Martial Arts

Mala-flavoured casava chips, anyone?

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Asics’ latest Gel-Quantum Infinity running shoes comes with a gummy-like full-length gel sole!

Bread and desserts in a keto diet?

Online bakery Seriously Keto

makes it possible for those on the

low-carb and high-fat regimen.

These new serums, masks and moisturisers are now available

in all Sephora stores.

Along with a veggie bouquet

that made our day, this pick-up

line totally kaled us.

We learnt about self-care and

sun-care at this UV protection

masterclass organised by

final-year NTU students.

When it comes to feasts

of any kind, don’t forget

to load up on fibre.

We loved the music and atmosphere that came with the boxing workout at CruBox Singapore.

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In the March issue…

Get Fit Get Off The Couch

60 | GET FIT | SHAPE APRIL 2019 SHAPE APRIL 2019 | GET FIT | 61

FULL OF FUNBrazilian jiu-jitsu isn’t as terrifying as it looks, as PEH YI WEN fi nds out during a basics class at Maverick Martial Arts.

CHOKE-’Body slams, chokeholds and heaps of close body contact – my fi rst thoughts about showcase at a fi tness studio launch were

“brutal” and “a nightmare”, as I wasn’t a fan of contact

or combat sports I avoid them like the plague for fear of getting injured and the sheer discomfort at the thought of being pressed against a stranger The closest I’ve come with bags with the occasional weaves for defence practice – totally non-combat and in my safe zone

When the opportunity came for us to try a jiu-jitsu class, I was hesitant But I psyched myself into saying yes always useful to learn some self-defence moves

Compared to other martial art techniques like PHOTOS

Maverick Martial Arts owner Pedro Wolff gives writer Yi Wen a surprise attack.

taekwondo and Muay Thai, BJJ is said to put you in very real situations, where attackers are often at close proximity, giving you no wiggle room or opportunity to escape It is also designed to allow someone defeat a bigger and stronger women like me

THE EXPERIENCE

At Maverick Martial Arts, owner Pedro Wolff and visiting Brazilian jiu-jitsu black belt Claudia do Val led us through an hour-long

the gi (traditional BJJ uniform), guards that are often used in your opponent’s clothing is not allowed

To warm up for the class,

we did plenty of hip mobility drills involving mat rolls, glute bridges and a basic BJJ move known as shrimping Here’s how

it works: You start by lying on your back with bent knees and push your hips out to either side before returning back

to the starting position Each exercise tested our coordination skills and helped to familiarise beginners like ourselves with the movements used

Then came the fun part – getting down to learning some taught us easy self-defence moves that she felt all women These are moves to use in various situations, whether we

fi nd ourselves pinned to the ground, being grabbed from wall.

BRAIN OVER BRAWN

Jiu-jitsu emphasises proper technique over strength, so no amount of strength training will give you the upper hand in this martial art We learnt to use our elbows and knees to lock our methods to push them away to create space for a quick escape

One of the most important things we learnt: tapping out

What it means is to tap the know the minute you feel the pressure If you don’t, you might end up injured or even lose consciousness if the choke cuts

off blood fl ow to your brain

Safety fi rst! It took a fair bit of coordination, agility and memory work to nail the fl ow

of each technique Since the demo ran at a slower pace in hardly broke a sweat at the end

it to be an intense workout when back-to-back drills and sparring take place If you’ve ever play- wrestled with a sibling growing

up, you’d understand how exhausting it can get.

SURPRISE ATTACK

And just when I thought class was over, Pedro caught me from the back to enact a real- moment before my newfound

on the ground in seconds

I might have walked into the studio that morning feeling certainly peeled away during the class and I left with a fresh perspective on jiu-jitsu More than a workout to burn calories and lose weight, it helps to sharpen your mind and train your awareness skills, especially during sparring where it’s almost like a human chess game – tons

of strategic thinking required.

“Jiu-jitsu also teaches you

to be humble No matter how strong you think you are, someone seemingly weaker can defeat you easily with the right techniques It also reminds women that they are much stronger than they think,” says Claudia I defi nitely gained more confi dence that day Similar to all sports, BJJ requires constant

going for a BJJ class three times a week – to master the techniques and fully reap its physical and mental benefi ts The next day, the muscles in my neck were sore, probably because tap out as soon as you feel the pressure in any chokeholds to avoid strains and injuries.

REPORT CARD

●FUN FACTOR: 8/10

Brazilian jiu-jitsu is a super dynamic sport that forces you

to think on your feet and adapt

to each situation Where is my technique do I use to create space and gain control? It truly makes you forget you’re working out

●FIT FACTOR: 5/10

As promised by the instructors, there are no fi tness requirements for jiu-jitsu, neither do you need

to possess the fl exibility of a gymnast The warm-up session, designed to improve your hip most tiring part for me as it got

“More than a workout to burn calories and lose weight, BJJ helps to sharpen your mind and train your awareness skills, especially during sparring where it’s almost like

a human chess game.”

The triangle choke is one techniques in BJJ.

Shape Fit Girl Roxanne

an armbar submission

BJJ teaches you techniques to defeat opponents bigger and stronger than you.

ONLINE EXCLUSIVE!

Watch the Shape team

attacks The digital edition

of Shape is available for

download at the App Store and Google Play.

increasingly fast-paced towards

fi ve minutes!

●FEAR FACTOR: 4/10

After trying my fi rst chokehold,

my fear for jiu-jitsu vanished, knowing that I was capable

of applying the techniques correctly The instructors are friendly, encouraging, and they give clear step-by-step community is family-like too – plenty of workout buddies to befriend!

WHERE TO LEARN

Located at 322 Joo Chiat Road, Maverick Martial Arts off ers a variety of BJJ classes for adults,

is available for fi rst-timers Rates start at $25 for a drop-in class Find out more at www maverickma.com

Pg 60 Watch the Shape team demonstrate life-saving Brazilian jiu-jitsu moves to fend off potential attackers.

SHAPE APRIL 2019 | LIVE HEALTHY | 25

Succulents are enjoying their day in the sun And they off er a range of solid wellness perks For one, they help remove toxic substances like formaldehyde from the air, studies show Indoor greenery also improves well-being and productivity One of the healthiest is aloe, says Meredith Greimel, the founder of Beaucycled succulent workshops in the

US Snip off a leaf, and use the inﬂ ammatory gel to soothe sunburns and skin irritation – or pamper yourself with

anti-an aloe face mask —Molly Longmanti-an

ARM YOURSELF WITH KNOWLEDGE!

ONLINE EXCLUSIVE!

Find out about the surprising beneﬁ ts

of aloe vera in the digital edition of

Shape, available for download on the

App Store and Google Play.

Get FitSCULPT YOUR BEST BODY EVER!

DIGITAL EXCLUSIVE!

Take a tour of the hot new boxing studio, CruBox Singapore The digital edition of

Shape is available for download at the

App store and Google Play.

The boxing boom

More women are donning boxing gloves, getting into their ﬁ ght stance and throwing jabs to break a sweat Perhaps it’s the inﬂ uence of Victoria’s Secret models who swear by boxing workouts But one thing’s for sure – community Instead, new boxing gyms with cleaner and sleeker spaces, plus lux shower facilities that cater to females have sprouted out Next to The Ring and Core Collective, the latest to join the pack in Singapore is CruBox, whose following in Los Angeles includes celebrities like The Kardashians and Nicole Scherzinger Visit www.cruboxing.com.sg for more info.

SHAPE APRIL 2019 | GET FIT | 59

Pg 25 Find out about the amazing benefi ts of aloe vera

Pg 59 Take a tour of the new boxing studio, CruBox Singapore.

Get our digital edition at

38% off!

Visit www.shape.com.sg/subscription for more details.

Now available at

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With our busy lives, it may seem counterintuitive to spend your precious free time dabbling

in hobbies like ﬂ oral arrangement, but doing so could make you better at your job A study

by San Francisco State University professor Dr Kevin Eschleman found that employees who engaged in creative hobbies outside of work performed 15 to 30 per cent better when they were working Just being around ﬂ owers is good for you too Research shows they boost your mood and calm your mind Plus, your creations will make great gifts too!

Your Life

DIGITAL EXCLUSIVE!

Check out other research-backed pastimes

that are worth picking up The digital

edition of Shape is available for download

at the App store and Google Play

SHAPE APRIL 2019 | SHAPE YOUR LIFE | 13

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Shape Your Life

The future of travel is female That’s the word from experts, who say that women-only ventures are skyrocketing These ﬁ ve getaways off er exploration,

relaxation, and a strong sense of community

Meet your new best friend on one of these vacations

14 | SHAPE YOUR LIFE | SHAPE APRIL 2019

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Women are hitting

the road, skis, and seas more than ever, but we’re also increasingly looking to vacation with other

females “The number of women

travelling with us increased about

65 per cent from 2010 to 2016, and

bookings for women-only trips are

up 160 per cent in 2019,” says Megan

Behrbaum, manager of Experiences

Strategic Communications at REI

(Recreational Equipment Inc.)

At the heart of the appeal is the

bonding experience the getaways

provide “There’s a unique vibe,” Megan

says “The environment becomes more

about community; there’s no sense of

competition or conﬂ ict.” The result? A more

restorative, rejuvenating trip – and a chance

to walk away with some new friends

Many outﬁ tters are off ering trips to

cater to the growing demand These ﬁ ve

girl getaways run the gamut from thrilling

outdoor adventures to immersive cultural

experiences

REI OUTESSA

These three-day retreats are set in

breathtaking spots like Lake Tahoe or

the White Mountains, and you can customise

the experience Camp, glamp, or stay in a

lodge, and opt for outdoor classes, guided

adventures (like rock climbing), or creative

workshops Half the women come solo, so

it’s a great place to meet new friends

(Retreats start at US$899 for three days, not

including lodging, www.outessa.com.)

WILD WOMEN EXPEDITIONS

The activity outﬁ tter has been taking

women across the globe for nearly three

decades Pick a trip by destination (Greece,

New Zealand, Argentina, Arizona) or

activity (horseback riding, hiking, kayaking,

yoga) WWE works hard to create an

inclusive, conﬁ dence-boosting experience

for all travellers The Italian hiking adventure includes wine tastings, cooking classes, and gelato sampling between the beautiful rides and walks

biking-and-(Trips start at US$1,495 for ﬁ ve days, www.wildwomenexpeditions.com.)

BIG SKY YOGA RETREATS

Try the Culinary Cowgirl Yoga getaway in California, where you’ll practise downward dog with nine other women on a 65 ha working organic farm and sit in on private food and wine tastings Or sign up for yoga and meditative catch-and-release ﬂ y-ﬁ shing

in Montana At all the retreats, you’ll stay in luxe accommodations, eat delicious food, and enjoy ﬁ ne wine (Trips start at US$2,195 for four days, www.bigskyyogaretreats.com.)

INTREPID TRAVEL

This company recently created expeditions

to help female travellers get a more authentic experience in conservative countries like Morocco, Iran, and Jordan, off ering experiences that would not be possible in a mixed-gender group On the Women’s Expedition in Morocco, for instance, you’ll visit a traditional hammam bath and dine in residents’ homes In Jordan, you’ll pick up cooking tips and spend time with a female shepherd (Trips from US$1,035 for eight days, www.intrepidtravel.com.)

DAMESLY

This tour operator’s getaways combine professional-growth opportunities with all the ﬁ xings of a dream vacation Take its Islands & Identity trip to Hawaii, where you’ll get workshops with a life coach to start taking proactive steps towards your dreams – in between surf lessons, shaved-ice treats, and R&R sessions on the beach (Trips start

at US$1,850 for three days, www.damesly.com.)

ADVENTURE YOUR WAY

Top left: Pick up cooking tips from locals on an Intrepid Travel tour Top right:

Damesly hosts trips to the canyons in Arizona

Right: Big Sky off ers horseback trail riding

on its Culinary Cowgirl Yoga retreat

“These trips have a unique vibe

Women get to really connect

with one another.”

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With a blockbuster movie, a killer workout routine, and

a mission to help those who need it most,

Amber Heard

is on a roll And she’s just getting started.

Trang 20

Shape Your Life Celebrity

hat’s the point of looking good if you don’t feel good?” Amber Heard says The actor, 32, is talking about food, including her favourites, Tex-Mex, chocolate, and red wine, and how much she loves to cook (Her speciality? “Fried chicken sandwiches, baby!”) “If you’re not going

to enjoy life, there’s no point in eating a certain way, working out, and doing all the things actors do to manipulate how

we look – and how the world looks at us,” she says

Amber, who starred in Aquaman, has

never looked better or felt stronger And that’s not just because of the rigorous physical training she did for the role of Mera, an underwater warrior

After an acrimonious divorce from actor Johnny Depp almost two years ago, Amber has found true purpose and passion in standing up for others “I love being an actor, but I need to do more than that,” she says earnestly “I want to help I want to change the nature of the conversations we’re having I want to use

my platform to speak up on behalf of those people who don’t have the ability

to do so for themselves.”

Here’s what Amber does to keep herself ﬁ erce, ﬁ t, and focused

PUT IN THE WORK

“For Aquaman, I did six months of

rigorous training It was a lot of weight and strength training, as well as special martial arts training By the end, I was working out for ﬁ ve hours a day But when I’m not preparing for a movie, I have more freedom, and I incorporate my workout into my life, so that I enjoy it and

it doesn’t feel like an obligation

I like running because it’s a way for

me to alleviate stress, clear my mind, and refocus Plus, I can do it anywhere I travel

so much that it’s invaluable to me to have something that keeps me healthy and feeling good no matter where I am.”

Chantelle Segur bustier (us.chantelle.com) Tory Burch high waisted satin pants (toryburch.com) Necklaces, from top to bottom: Doyle & Doyle Victorian Repoussé Fob necklace (www.doyledoyle.com) Dudley VanDyke Cross Fob & Open Link chain necklace (www.dudleyvandyke

com) Ben-Amun by Isaac Manevitz Royal Charm Carnelian

pendant necklace (www.ben-amun.com)

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Vince Marled Raglan Crew sweater (www.vince.com) Lady Grey Pearled Toggle necklace (www.ladygreyjewelry.com) Doyle & Doyle Arts

& Crafts ring and Victorian Etruscan Revival earrings (www.doyledoyle.com)

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Lanvin Satin pastel pink

gown (www.theoutnet.com)

Ben-Amun by Isaac

Manevitz Royal Charm

Locket pendant necklace

Doyle & Doyle Victorian

Diamond Buckle locket and

Art Deco Moonstone and

Amethyst rings

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“We are all

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Mara Hoffman Lola top (www

marahoffman.com) Galvan

high waisted satin trousers

(www.galvanlondon.com)

Doyle & Doyle Georgian

Ouroboros Snake ring

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LET YOUR NATURAL

BEAUTY SHINE

“I’m kind of nuts about my skin I’m very

careful with it I’m pale, so I use sunblock

every single day, and I’m really big on

cleansing I don’t always wear makeup, but

when I do, I love it The one product I can’t

live without is red lipstick Nothing is more

transformative.”

STAY TRUE TO WHO

YOU ARE

“I’m originally from Texas, but now I’m

more or less a gypsy I’m not in one place

any longer than the next these days, but

in my heart, I am always ﬁ rmly connected

to where I come from What I’ve grown

to understand more and more with age

and life experience, though, is that where

I come from is not so much about a

geographical place that you can point to on

a map It’s my roots, my foundation, what

makes me who I am We are all the sum of

our experiences and memories and how we

choose to apply them or not.”

FIND FRIENDS YOU CAN COUNT ON

“I’ve had support from strong women who were there for me when I wanted to give up, and at moments when I thought

I couldn’t endure more abuse from the world Sometimes you can feel as if you’re standing up for something all alone – on behalf of your physical safety, against an institution that is inherently ﬂ awed, or because you don’t believe that loving a certain person is wrong I needed people

I could rely on to shore me up Strong women can help me get through anything.”

MAKE A DIFFERENCE

“It’s so important to me to help others I focus on human rights, such as speaking up

on behalf of immigrant families around the

US border, or migrants in the Middle East who are among the hundreds of thousands

in refugee camps, or the kids at a children’s hospital who are ﬁ ghting for their lives, or the women who might not have a voice to stand up for themselves, especially when

it comes to violence I’m working with the UN Human Rights Offi ce I am also an advocate for SAMS, the Syrian American Medical Society I accompany them on medical missions to refugee camps in Jordan I’ve done a lot of advocacy for them, raising money and awareness of their initiatives, and I’ve also worked on behalf of one refugee in particular who has

a life-threatening condition and would die

if she didn’t have outside help Many in the camp face this kind of impossible struggle There’s a lot to do, and a lot that can be done.”

BELIEVE IN LOVE,

NO MATTER WHAT

“I’ve had an amazing life, and I’ve had the good fortune to have some amazing people come into my life Even the ones who were less easy or less traditional were important

in making me the woman I am today I’m very lucky for the relationships I’ve had They have given me the muscle and heart

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JOIN OUR

AND GET INTO THE BEST

SHAPE OF YOUR LIFE!

Be part of our squad at

Get stronger, ﬁ tter and healthier with the

Strong Fit Squad, a newly launched community that

focuses on exercising smart, eating right and living well!

WORK OUT TOGETHER

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Shape april 2019 | liVe healThY | 25

healing powers

Succulents are enjoying their day in

the sun and they offer a range of solid

wellness perks For one, they help remove

toxic substances like formaldehyde

from the air, studies show indoor

greenery also improves well-being and

productivity one of the healthiest is aloe,

says Meredith greimel, the founder of

Beaucycled succulent workshops in the

US Snip off a leaf, and use the

anti-inflammatory gel to soothe sunburns and

skin irritation – or pamper yourself with

an aloe face mask —Molly Longman

Arm Yourself With KnoWledge!

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sex drive, and

keep your system

The mineral relaxes your

muscles to relieve cramps

It also balances insulin

levels to help conditions like

polycystic ovarian syndrome,

says Cindy Klinger, a dietitian

in Oakland, California Aim

for 320mg a day, from

almonds, ﬂ axseeds, and

legumes

Vitamin D

Low levels are associated

with yeast infections,

urinary tract infections,

and bacterial vaginosis,

says Dr Anita Sadaty,

Maca

Widely available

in powder form, this superfood plant contains a mix of calcium, magnesium, and vitamin C to balance the stress hormones that kill sex drive, Dr Sadaty says (It’s especially beneﬁ cial for women

on antidepressants, which often aff ect libido.) She suggests adding a scoop of the energising powder

to your morning smoothie

Live Healthy News

26 | LIVE HEALTHY | SHAPE APRIL 2019

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Soak up better health

The right type of bath has serious beneﬁ ts for your body and mind, like rejuvenating your muscles and taming any chaotic thoughts, experts say

Here’s how to create a luxurious, healing oasis

says Michelle Rogers, a naturopathic practitioner

in Portland, Oregon “A detox bath fuels the process by loosening up your muscles, boosting circulation, and raising your body temperature, which helps the immune system ﬁ ght bugs.” Plus, warm water may help you drift off later

Bring the heat

Close your bathroom door before

drawing your detox bath, and make

the water hot (37 deg C to 39 deg

C, or jacuzzi-level heat) “Research

has shown that sweating can help

regulate the skin’s microbiome,”

Michelle says “This prevents harmful

bacteria from entering the pores.”

Now add a bath blend

Epsom salts in the water will ease muscle aches Also add an essential oil, which helps kick off the detox process in your lymphatic system – try cypress, lemongrass, grapefruit, or helichrysum But be sure to dilute your pick ﬁ rst to prevent skin irritation Michelle suggests mixing ﬁ ve drops of essential oil with 30ml of coconut oil before adding it to the water Soak for about 20 minutes, then step out of the tub and drink 500ml to 700ml of liquid with electrolytes, like coconut water with a pinch

of salt, to rehydrate, Michelle adds Rinse off in the shower; apply

a moisturiser to replenish your skin

RESTORE POSTWORKOUT

Try Cuccio Somatology Yogahhh Detox Bath (www.cucciosomatology.com)

It contains mastiha, a rare healing resin from

a tree in Greece

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Live Healthy

I MEDITATED EVERY DAY

FOR TWO WEEKS –

This is what happened

“Quieting my monkey mind was the main thing I hoped meditation could help with,” says ZARELDA MARIE GOH

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On a scale of one to 10, I’d

say my stress level on a

typical day is between

three and four My job as a

communications advisor at

a not-for-proﬁ t organisation

isn’t that stressful and I lead a balanced life

where I exercise regularly, eat well and have

time for hobbies

However, I sometimes ﬁ nd it diffi cult

to quiet my mind, partly because I am a

worrier It probably doesn’t help that I check

my e-mail and social media accounts a lot

It’s become a habit, and all that constant

stimulation just adds to the chatter in my

head

This is why I decided to give meditation

a go One of the many known beneﬁ ts of

meditation is a calmer mind, and I was

hoping to achieve that

The secret lies in deepening and

lengthening your breath during meditation,

and science backs this up Researchers at

the Stanford University School of Medicine

and the University of California have found

a direct connection in the brain between

breathing and states of mind Their ﬁ ndings

suggest that taking deep, slow breaths

triggers neurons in the brain, which tell the

body it is time to relax

For starters, I decided to download

the Headspace app because it had audio

meditations led by a teacher I felt my

chances of meditating daily would be higher

if I used guided sessions

Unfortunately, I was wrong

A BAD START

While I enjoyed the process and the calming

voice of Headspace co-founder and former

Buddhist monk Andy Puddicombe, I found

it diffi cult to ﬁ nd ﬁ ve minutes a day to

meditate All I had to do was sit still, close

my eyes and breath while following the cues

in the app, but carving out time for that just

wasn’t easy to do

The ﬁ rst week was a write-off I meditated for the ﬁ rst two days and then forgot about

it for the next three I got frustrated at myself and wondered if meditation was worth doing

at all

But I refused to give up At the start of the second week, I decided that I’d wake up earlier than my husband and use our spare bedroom as my meditation room I also got

a comfortable cushion to sit on I had initially tried meditating in our bedroom and the living room but found myself getting easily distracted

The change in environment helped and

I found myself concentrating much better

I got through the rest of the introductory lessons on Headspace without a hitch Then another problem occurred Only the 10-day basics course on the app was free and I had

to pay for a subscription to unlock the rest

of lessons

Call me a cheapskate, but I felt conﬁ dent enough to carry on meditating without the app I continued to wake up earlier than usual and would sit cross-legged with my eyes closed while focusing on my breath for ﬁ ve to 10 minutes Sometimes, I’d do alternate nostril breathing (nadi shodhana) during my meditation practice as that breathing technique helps to clear the mind and balance energy in the body

VERDICT

I ﬁ nally got through two solid weeks of meditation and will be continuing with the practice I learnt that how I start the day

aff ects how I handle the rest of my day Turning inwards and listening to my breath through meditation ensures that I start the day on a calm note and I ﬁ nd that I often stay in “zen mode” throughout the day Even

if I ﬁ nd myself in a stressful situation – like getting stuck in traffi c and being late for an appointment – I don’t get as easily annoyed

as I did before taking up daily meditation

I am better able to detach myself from external stress factors

To further enhance the beneﬁ ts of meditation, I’ve also set a timer on my Instagram account as that’s the social media platform that I spend the most time on I can easily spend 30 minutes (or more) daily

on the platform My timer goes off after I’ve spent a total of 15 minutes on it Cutting back

on my screen time has helped to quieten my monkey mind and made me more aware of the time I spend on “mindless” activities.Meditating daily might seem a little daunting, so feel free to start with meditating just three days a week ﬁ rst and then working your way up to a daily practice

In terms of duration, start with just ﬁ ve minutes a day like I did and stick to that for

a few weeks before lengthening the time It’s more important to cultivate a regular practice rather than having one long session and then forgetting about it for the rest of the week

I’d also suggest waking up at the same time every day to meditate and downloading

an app like Headspace to help you through the process I used my spare room as my meditation room, but you could sit in your balcony or go to a nearby park if you enjoy the outdoors

Since it costs nothing at all, there’s nothing to lose and a lot to gain Over time, meditation is said to reduce stress, improve sleep and boost heart health, just to name a few of its beneﬁ ts Be patient with yourself and the baby steps you take will eventually reap big results

Meditation is said to reduce stress, improve sleep and boost heart health.

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These sneaky daily habits could

be the reason why your metabolic

rate has dwindled to snail pace.

When it comes to losing weight, we’re

all aware that healthy eating and

exercising regularly play a role in

optimal weight loss However, certain factors

like genetics and metabolic rates are harder to

predict and understand

While we can’t pinpoint your metabolic rate,

we can provide a list of general habits that have

been proven to slow your metabolism down

Stressing out

When you’re stressed, your body produces a

chemical called cortisol While a slight increase

could be beneﬁ cial to spur you on when you’re

trying to meet deadlines, overly elevated

amounts of cortisol could potentially slow

down your metabolism

This is because cortisol reduces protein

uptake which, in the long run, could lead to the

reduction of lean muscle mass High cortisol

levels also encourage your body to store fat

in your belly area in response to stressful

situations

Metabolism

mistakes

you’re making

You don’t drink enough water

We know, it’s been said countless times, but there are so many beneﬁ ts to drinking

water According to a study by the Journal

of Clinical Endocrinology and Metabolism,

drinking enough water increases the metabolic rate of men and women by about 30 per cent The same study also suggests that mild dehydration could reduce the body’s metabolism by as much

as three per cent

You’re not consuming enough calories

Eating less is often associated with losing weight, but did you know that not eating enough calories could also mean the loss of muscle mass and a decrease in metabolic rate?

When you don’t eat enough, your body responds to the lack of energy given to it

by going into what is known as “starvation mode”, which signals your body to store

fat in order to protect itself In a Journal

of The American Dietetic Association study,

not eating enough calories over a period of

12 weeks could cause your metabolism to slow down by as much as 24 per cent

You’re lacking iron

This is especially important for women

on their periods Iron is a critical nutrient that carries oxygen from the lungs to the rest of your body Without oxygen, your body works harder to function, making you feeling lethargic and fatigued When this happens, your body enters “ﬁ ght mode” and, again, stores fat to protect itself

You skip strength training

The creation of lean muscles through strength training helps to boost metabolism So, be sure to hit the weights zone at the gym or kickstart a bodyweight workout right in the comfort of your own home

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Enjoy stylish living on

the go, with trend reports, designer

interviews and interior design features, all in the palm of

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GET YOUR GLOW ON

Stressed-out OLs, it’s high time to check yourself into this wellness resort - we mean, festival Good vibes only.

Live Healthy

Work Eat Sleep Repeat If your

life sounds like that, you’re in

big need of respite

In a recent study by risk

advisory company Willis Towers Watson, 60

per cent of employees in Singapore admitted

to having above average or high levels of

stress We know what stress does to the

body The inﬂ ammation, secretion of

hunger-inducing and sleep-disrupting hormones, weakened immunity, and higher odds of falling sick

That’s why more people are seeking out ways to relax and unwind If yoga, running, playing music and cafe-hopping are your idea of fun, you’d be stoked to know that the upcoming AIA Glow Festival off ers all that, and more

Happening on May 25 at Palawan Green, Sentosa, the inaugural AIA Glow Festival looks set to be the ﬁ tness and wellness event that will get you talking and thinking about for the next couple of months With the aim

of letting you reset, refresh and recharge, the festival comprises four components: Yoga, Run, Music, and Feast Mark your calendar -

we are sold already

For every run ticket sold, AIA will donate

$10 to the AIA Centennial Fund that goes to beneﬁ tting more than a hundred families from Children’s Wishing Well.

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Also make time for the extensive range of yoga classes by Pure Yoga We are eyeing Yoga For Runners, Partner Yoga and Detox Flow To jazz up your practice, sign up for novel classes like Upside Down where you can learn about inversions, Budokon Yoga which fuses yoga with martial arts, calisthenics, animal locomotion and life science, and Rocket Yoga, an intensive vinyasa session Go ahead, sweat it out

For a more healing and meditative experience, try Yin Yoga With Singing Bowls, where you’ll hold deep stretches while being exposed to a range of sounds that are

supposed to restore normal vibrations and harmony in your mind, body and soul.Feeling tight and achy? Check out specialised classes like Hatha For Hips

& Hamstrings, Yoga Therapy For Neck & Shoulder, and Yoga Therapy For Lower Back

Families will get a shot at doing yoga together, with classes like Kids Yoga for children from age eight to 15, and Mums

& Babies that’s tailored for infants and toddlers up to three years old

BROADEN YOUR PERSPECTIVE

Besides working your body during the run and yoga, engage your mind by popping into talks and workshops at the festival They cover trending wellness topics like conscious living, conscious eating, as well as mindfulness and meditation

Tickets are priced from SGD19 for a yoga class pass to SGD99 for an all-day pass, which includes one celebrity yoga session, entry to the 5km run and access to unlimited yoga classes For tickets and more info, head to https://glowfestival.sg

Shape Singapore is the offi cial magazine partner for AIA Glow Festival.

THE ULTIMATE

SWEAT-AND-CHILL FEST

The festival will kick off with invigorating

yoga classes led by renowned yoga teachers

Laura Kasperzak, Marysia Do, as well as

instructors from Pure Yoga, the offi cial yoga

partner for this event From 8am to 4pm,

back-to-back classes will be held at six

diff erent zones

When your muscles are all warmed up and

stretched out from yoga, join the 5km charity

fun run at 4pm to get your heart pumping

The post-run endorphins will leave you feeling

high for the ﬁ nal segment of the festival:

music

At sunset, the festival - housed in a cupola

- will transform into a music party, featuring

banging performances by headline artists like

Lost Frequencies, Rudimental, Nina Nesbitt

and award-winning local pop band

The Sam Willows

Coupled with light shows and dances, the

enthralling acts are sure to melt away tension,

make you forget your troubles (even if it’s

momentarily), and lure even the most

high-strung person into singing and

grooving along

In case you’re wondering about food,

which isn’t a guarantee at all events, don’t

Throughout the day, expect a healthy variety

of freshly prepared, wholesome food from top

chefs and restaurants in Singapore

DON’T MISS THESE YOGA CLASSES

With yoga gurus like Laura Kasperzak (@

laurasykora) and Marysia Do (@marysia_do)

ﬁ ngertips during the event.

Laura Kasperzak

is well known for involving her family in her daily yoga practice.

Enjoy 15% off AIA Glow Festival tickets when you enter the promo code GLOWWITHSHAPE.

EXCLUSIVELY FOR SHAPE READERS!

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● ARVIGO TECHNIQUES OF

MAYA ABDOMINAL THERAPY

One session of The Arvigo Techniques of

Maya Abdominal Therapy, which is rooted

in traditional Maya healing techniques, left

Charlene feeling empowered

“I’m obsessed with my stomach I

don’t have a six-pack In fact, it’s quite the

opposite When I look in the mirror, often all

I see is my bulging tummy, even when it’s at

its ﬂ attest,” she tells us

“My unhealthy relationship with my

stomach isn’t just external; it’s internal, too

I suff er from constipation – despite eating

a healthy amount of ﬁ bre – and, in the

past year, have become prone to bouts of

indigestion

“So, when I heard Como Shambhala was

hosting Lisa Levine, an American-born

certiﬁ ed practitioner of The Arvigo

Techniques of Maya Abdominal Therapy,

and teacher of the Arvigo Self-Care

workshop, I was intrigued More than

just a tummy massage, this therapy is

Special treatments

The world’s ﬁ rst aquatic massage left CARISSA WONG super relaxed, while

an abdominal therapy had CHARLENE FANG feeling empowered

also promoted as a form of self-care and said to help with everything from back pain, insomnia and menstrual cramps to constipation as well as infertility

“It is a fusion of Maya shamanic medicine and naprapathy (an off -shoot

of chiropractic), and the bodywork is said to gently guide internal organs into their appropriate anatomical positions for optimum health and well-being

“The goal here isn’t unlike TCM – improve the ﬂ ow of blood, lymph, nerve pulses and ch’ulel (Maya for energy) It ultimately cleanses a congested uterine membrane and realigns reproductive organs like the ovaries and uterus The treatment can also be performed on men to help with a congested prostate or chronic indigestion

The experience“Unlike most massages, where the therapist works silently at releasing knots and aching muscles,

my session with Lisa was an interactive, educational one

We spent the ﬁ rst part discussing various women’s health issues and the importance

of nurturing a mind-body connection For some, this may sound esoteric but if you’ve ever felt butterﬂ ies in your tummy, that’s your gut instinct kicking in Painful period cramps? That’s your body communicating that it’s not at its best, and believe it or not, painful periods aren’t a given You can do something about it

“After the chat, Lisa ﬁ rst used a hand-held infared heat lamp to warm up the stomach area before laying her hands on me. Using a light grapeseed oil, she guided her ﬁ ngertips around various sections of the abdomen, from the upper portion to the lower pelvic area and around the navel, gently pressing into my stomach or using lymphatic drainage movements to coax out any knots or tension felt If the idea of exposing one’s abdomen to

a stranger’s touch sounds invasive, it’s quite the opposite In reality, it was one of the most relaxing and soothing massages I’ve ever experienced

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“The therapy also included a back

massage to complete the realignment, but

before that I had to physically participate

in the treatment as part of self-care Lisa

guided my hand and ﬁ ngers through various

movements on my core, and I felt my body

responding The big knot in the middle of

my abdomen relaxed; and the tension in my

lower back gave way as I applied pressure to

the groin area.”

VerdictOn a superﬁ cial level, Charlene

emerged rested, feeling less tense not just in

her stomach but all over her body “I had a

lot of energy for the rest of the day and felt

like a weight had been lifted On a deeper

level, my time with Lisa gave me a lot to

think about

“This was a life-changing, empowering

experience, not just for the techniques learnt

and their potential beneﬁ ts I was reminded

of the importance of self-care techniques

and to commit to carrying them out as a way

of saying ‘I love me’.”

PRICE: $450 for the ﬁ rst session (2.5 hours),

$250 (subsequent session, 75 minutes)

LOCATION: #06-01/02 Delﬁ Orchard

It claims to decrease muscle tension, pain and stress It is also said to improve mobility, ﬂ exibility and sleep quality

What’s more, Watsu advocates say the therapy is beneﬁ cial for health problems, including arthritis, spinal cord injury, and Parkinson’s disease

Massages are relaxing and conducted in water As a diver, Carissa says: “I’m not afraid

of water, but ﬂ oating and risking water going

up my nose and into mouth is slightly off putting Still, as I am soft and ﬂ exible from

-my daily yoga practice, I was curious to see if

a place called Inspire Mum & Baby Fitness &

Swim School could do anything for me.”

This passive one-to-one therapy involves the therapist cradling, moving, and stretching the client for deep relaxation

The shiatsu part comes in when pressure

is applied with the thumbs, hands, elbows, knees, and feet to the body’s pressure points

This form of massage, which also helps to increase blood ﬂ ow and circulation, reduces the risk of injury as it is non-invasive

The experience“Stepping into the warm salt-chlorine water, I was immediately at ease, bouncing and fl oating around in the pool,” says Carissa “My certifi ed therapist, Linda Tan, is the fi rst to introduce Watsu to Singapore, so I was in good hands

“When it was time to begin, she told me

we would start and end in a seated position During the hour-long treatment, I was to let

go of my thoughts and control, and allow her

to do her magic

“She then secured two ﬂ oats around my knees to help with buoyancy and stability – this means non-swimmers can also enjoy the treatment Next, she placed one arm behind

my neck and the other on my back, and positioned me horizontally

“Watsu is nothing like a typical massage Instead of applying localised pressure, Linda helped me ﬂ oat, sway, twist (lightly) and move side to side I enjoyed hanging like

a rag doll; you can never experience such

a release on land My muscles gradually relaxed while Linda manoeuvred my body skilfully

“As I eased into the massage, my body felt heavier The sound of water created by

my body when I breached the surface was calming and therapeutic I’m an easy sleeper and a water lover, so once it covered my ears, I started dozing off Some customers have cried after Watsu, Linda shared, due to the emotional release it can bring out

“When the session ended, I took a while

to tear myself out of my sleepy state Linda and I smiled at each other and stayed there for a moment, appreciating the calmness and quiet.”

VerdictFor those with a busy mind, tense muscles, insomnia or even a case

of the blues, Watsu can go a long way towards relaxing your mind and body “I felt energised and refreshed after my morning session My mind was clear and I could focus better for the rest of the day It was a great and calming way to start my Friday and kick off the weekend.”

PRICE: $150 for a single session; $1,200 for

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GET ALL YOUR HEALTH, FITNESS, WEIGHT LOSS AND BEAUTY QUESTIONS ANSWERED AT

Trang 39

PHOTO

Self-Care Special

“I LOVE ME”

Try saying that to yourself the

ﬁ rst thing you wake up every morning Slowly but surely,

it will channel your thoughts towards doing what makes you truly happy This issue, we want you to commit to taking care

of yourself Only then will you feel good, think more clearly, sleep better, look better and live better

We asked the pros for smart strategies to help you stay on track with your goals, devised

a workout that will force you

to really focus on yourself, and off ered small but meaningful ways to live and love yourself more deeply

Flip the page for some serious self-care business

T

SHAPE APRIL 2019 | SELF-CARE SPECIAL | 37

Trang 40

Self-Care Special

38 | SELF-CARE SPECIAL | SHAPE APRIL 2019

Koral Arua Matte sweatshirt (koral.com) Wilfred Free for Aritzia The Teddy jacket (aritzia.com) Haze Collection VYT sunglasses (hazecollection.com)

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