fitness - may 2014 usa

5/24/2018 Fitness - May 2014 USA

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M A Y B E L L I N E. C O M / F A C E S T U D I O

GET MORE TIPS & TRICKS FROM YOUR FRIENDS ON TREND AT THE FACE STUDIO

Emily is wearing New Face StudioMaster GlazeGlisten Blush Stick in Pink Fever.

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Cheeks glisten with a dewy new sheen.

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FREEDOM.TO GO MY OWN ROUTE. POWER TO THE SHE.


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ayINSIDEon the

cover24 Serena WilliamsKiller serve, killer curvesand why shes totally proudof both

48 Dare to Go Bare YourSummer Skin Starts NOW

57 Torch Mega Calories15 Minutes and Youre Done!

66 Tech ReportAre Fitness Trackers Helpor Hype?

77 Sexy Arms, Abs, Legs!Best Moves to Get BikiniReady FAST!

85 Flat-Belly Foods YourBody Needs

103 Quick Fix for All-DayEnergy

120 Carb Up, Slim DownThe Sane Way to LoseWeight

shine43 Pony Up Pretty hair

from gym to happy hour.By Heather Muir

46 Love It! FITNESSeditors fave beauty finds.

48 Get a Leg Up onSummer Head-to-toesmoothers that work fastand that last.By Holly Crawford

move57 Express Workout

Blast calories step-by-step.

60 Cardio Become aspeed demon.

66 Data Crunch Are thelatest workout trackersfit to be tried?By Courtney Rubin

77 Ready, Set, Summer!Look hot by Memorial Day.By Jenna Autuori-Dedic

85 Dig In! The science-backed superfoods thatshrink your belly.

By Alexa Joy Sherman

48FLIPPIN

GORGEOUS

Pro tricks for show-osummer skin.

DI

ANAK

ING


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ON OUR COVERSerena Williams.Photographed by Jeff Olson. Hair:Nikki Helms. Makeup: Natasha Gross.Manicure: Tine Le/Oxygenix Nail Spa.Shot on location at Eau Palm BeachResort & Spa. Norma Kamali swimsuit.

in every

issue8 Editors Note

10 Do Share!

15 I Did It!

21 Burning Qs

31 Pulse

134 Buyers Guide

136 Back Talk

128SEEING GREEN

And tasting

deliciousness.

120STRING THEORY

Spaghetti is good for thesouland the body.

93 Work It! Cute, sportyswimsuits for every shape.By Argy Koutsothanasis

boost103 The Ultimate EnergyDrink Sip smarter to stayhealthy and hydrated.By Stephanie Dolgoff

108Bad Habits Gone GoodLittle sins you should keepon committing.By Melinda Wenner Moyer

eat115 The New Milky WayWhy nondairy options areworth a gulp.By Yelena Moroz Alpert

120 Carbs: A Love StoryTheres no need to dumpthis food group.By Anna Maltby

126 Fast Food Go fish withthis easy-to-prep recipe.

128 Turn Over a New LeafHerbs add flavor, subtractfat. Thats math we like.

WIN THE COVER LOOK! Score Serenascover look with makeup by LOral Paris. Onface: Magic Nude Liquid Powder Makeupin Soft Sable, $13; True Match Minral GentleMineral Powder in Classic Tan, $13. On eyes:Colour Riche Eye Shadow Quad in Cupa Joe,$8; Silkissime Eyeliner by Infallible in Black,$9. On lips: Colour Riche Extraordinaire LiquidLipcolour in Nude Ballet, $10. To enter, emailyour full name with the subject line May CoverLook to [email protected]

(official entry details, page 134).

115THE JOY OF SOYAlmonds, hemp,

coconut and rice too.


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natureknowscolor.com

Color your lipsthe way

nature intended

Spring SplendorLip Gloss

PeonyLip Shimmer

Editor in Chief Betty S. WongCreative Director John Herr

Executive Editor Pamela G. OBrien

Managing Editor Kathy Green

fitnessDeputy Editor Mary Christ Anderson

Fitness Editor Jenna Autuori-Dedic

features

Senior Editors Bethany Gumper, Lisa HaneyNutrition Editor Juno DeMelo

Editorial Assistant Lauren Cardarelli

Contributing Editors Patty Adams Martinez,

Stephanie Dolgoff, Maura Kelly, Monica Vazquez

beauty/fashionBeauty Director Heather Muir

Fashion Director Argy Koutsothanasis

Associate Beauty Editor Molly Ritterbeck

Assistant Fashion Editor Melissa Freeswick

Fashion Assistant Marla Horenbein

artArt Director Nichole DAuria

Associate Art Director Lauren Kukafka

Art Production Assistant Triona Moynihan

photo

Photo Director Toby KaufmannAssociate Photo Editor Karina Dearwood

Photo Associate Vivette Porges

copy/productionEditorial Production Director Ian Hawkes

Copy Chief Steve Levine

Research Editor Gary Negbaur

fitnessmagazine.comDigital Director Christie Griffin

Senior Web Editor Colleen Travers

Assistant Web Editor Samantha Shelton

quality servicesQuality Technical Director David Wolvek

Color Quality Analyst Pamela Powers

Prepress Desktop Specialist Greg Fairholm

production

Senior Production Manager Brian MurrayAdvertising Operations Director Dana Guigli

Advertising Operations Manager Amber Lemberg

Ad Traffic Supervisor Julee Evans

Publisher Eric SchwarzkopfGroup Associate Publisher/Marketing Terri Smith

Account Director Tara OReilly Outly

Food and Beverage Director Sari Kleinman

Beauty Director Kathleen Donohue

Account Managers Traci Lorio, Jennifer Powlison

Chicago Office, Midwest Managers Erica Alpers,

Kim Skipper

San Francisco Office, Western Manager Amy Macauley

Los Angeles Account Manager Diana Trinks Farudi

Detroit Account Manager Karen Barnhart

Dallas/Southeast Manager Kim Wilson

Direct Media Advertising Director Grace Chung-Mui

Direct Media Account Manager Cara Jacobs

National Travel Director Jodie Schafer

Advertising Business Manager Stephanie Rabbani

Executive Assistant to the Publisher Leah DeMasters

Sales Assistants Marissa Armenti (New York),

Bridget Hayes (Chicago), Michelle Kwan (San Francisco),

Kim Schwartz (Los Angeles)

marketingMarketing Director Kristin Rizzi Guinan

Design Director Alyssa Dainack Art Director Jiri Seger

Special Projects Director Cheryl Marker

Promotion Director Alyssa Kuppersmith

Senior Marketing Manager Keren Amihud Buynak

Marketing Manager Mary Kate Lynch

Promotion Manager Melissa GrimesPromotion Coordinator Taylor Theiss

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Research Manager Darcy Wilson

consumer marketingAssociate Consumer Marketing Director Bill Wood

financeBusiness Director Ron Clingman

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Meredith National Media GroupPresident Tom Harty

Executive Vice PresidentsPresident, Media Sales Richard Porter President, Better Homes and Gardens James Carr President,

Parents Network Carey Witmer President, Womens Lifestyle Thomas Witschi President, Meredith

Digital Jon Werther Creative Content Leader Gayle Goodson Butler Chief Market ing Offi cer Nancy WeberChief Revenue Offi cer Michael Brownstein Chief Innovation Offi cer Jeannine Shao Collins General

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In Memoriam E. T. Meredith I II (19332003)

Fitness Issue No. 5. Copyright 2014 byMeredith Corporation. All rights reserved.

Fitness is a trademark of Meredith Corporation.Fitness is published 10 times a year by

Meredith Corporation, 805 Third Avenue,New York, NY 10022.

Our subscribers list is occasionally made available tocarefully selected firms whose products may be of interest

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Senior Vice PresidentsChief Technology Offi cer

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Bekkedahl Research SolutionsBritta Cleveland

Vice PresidentsBusiness Planning and Analysis Rob Silverstone

Consumer Marketing Janet Donnelly Corporate MarketingStephanie Connolly Corporate Sales Brian Kightlinger

Digital Video Laura Rowley Direct Media Patti Follo BrandLicensing Elise Contarsy Communications Patrick Taylor

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President, Womens Lifestyle GroupThomas Witschi

fitnessMove Forward


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Nature knows color

With a range of brilliant shades and nourishing finishes, Burts Bees 100% natural lip color

makes layering easier than ever. Which combination will spark your lips creativity?

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In exercise, as in life, you dont always getwhat you want. You get what you workfor. And here at FITNESS, were very clear about the fact thatgetting and staying fit takes work. Our routines make you sweat, pant

and hurt sometimes (in a totally good way!). We even regularly show

you how to make moves harder because we know you can handle it.

But these workouts also yield major returns in the form of a stronger,

healthier body and a can-do swagger that goes well beyond the gym.

Of course, we do our best to simplify the work by having trainers

design sequences that sculpt all over in one quick session and with-

out fancy equipment. We feature fun, change-it-up ways to elevate

your heart rate into calorie-torching territory. And each month, wemotivate you with stories of women who dont sit around wishing for

a magical transformation but instead take action to make fit happen.

Our cover girl this month is another great example of a fit female

with a tireless work ethic. Tennis champion Serena Williams battled

her way back from career-threatening injury and illness to finish the

2013 season at number one. But off the court, she is more silly than

serious, loves dancing and is inclined to break into song, especially

80s karaoke tunes. Get to know the real Serena, on page 24. And with

the unofficial start of summer happening later this month, its time

to get to work. Our Better Body Plan, on page 77, will prep your arms,

abs and legs for the beach and short shorts. Show off your progress

all month long on Facebook, Instagram, Pinterest and Twitter by taggingus @Fitnessmagazineand using the hashtag #makefithappen. Lets

work together to make this the best summer yet!

Work Out. Work It!

Wrists dont lie:Were rackingup more activitypoints every day!

How Im working out this month Boosting mynonexercise-activity thermogenesisor the numberof daily calories I burn during all the other wakinghours when Im notworking outwith the help of myMisfit Shine activity tracker.

Why I love it Syncing the device with my iPhone wassupereasy, and setting a daily goal of 1,500 pointsroughly 15,000 stepscompels me to get up frommy desk more often to move. We may be a bunch of runners,Spinners and CrossFitters here at FITNESS, but testing out avariety of trackers for this months tech report revealed howsedentary our office jobs can make us. Now were sneakingmore walking, stairs and lunchtime errands into our days.Walking staff meeting, anyone?

Try it Check out Data Crunch, on page 66, for the lowdown

on wearable fitness trackers and to find the right one for you.

Betty Gets Sweaty

Betty S. Wong, Editor in [email protected]

8 fitnessmagazine.com May 2014

Editors Note


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Drunken bachelorette partiesareso2013. This year itsall about getting hot andsweaty with your maids.Visitfitnessmagazine.com/bachelorettefor the fit girlsguide to that final fling (anda bonus sweating-for-the-wedding playlist), then checkus out on Pinterest for bridalboot camp routines, good-for-you foods, and ways to makethe big day the happiestand

fittestof your life.

Super SipReading all the facts about tea in

Steep Perks [March 2014]likehow it helps me burn more fat

during my workoutswas really

helpful. Its nice to know that

making small changes can lead

to big progress in my health. Now

Ill definitely brew a cup before

I exercise.

Stephanie Arsenault, Calgary, Canada

Letters

Restaurant Reality CheckI loved Crack the Menu Code in TheNew Rules of Eating Out [March].Its awesome to finally know what allthose terms mean and how theycan affect your health and diet. Diningout is so tricky; cheers to knowingmore and losing more!

Sherry Kennerley, Klamath Falls, Oregon

Blown AwayThank you for publishing TheSeven-Minute Blowout [March].As a working mom whos trainingfor a marathon, I had resolved towear my hair scrunched into a frizzymess most days. Now I can get myruns in and have a nice style.

Anne Calvaresi, Philadelphia

Quick and Delicious DIYIm a busy nursing student witha lack of counter space, so theOne and Done recipes [March]are perfect for making dinner athome and helping me avoid eatingfast food. The BeefandBok ChoyStir-Fry and Moroccan ChickenStew are my favorites. Keep the fabrecipes coming!

Carrie Eldridge, Marquette, Michigan

Weighty MattersDont Go There [March] hit homefor me. Ive been married nine months,and Im struggling to keep the weightoff with no encouragement from myhusband. This article reminded me thatif I stay focused, the compliments willcome when least expectedand whenI stop complaining about my body.Great work!

Malorie Kirkley, Okeechobee, Florida

Better TogetherMy partner and I dontmake weight a taboo

subject like the couple inDont Go There does. We workout together, bemoan our sharedfailures when the weight creepsup and high-five each other whenwe get back on track.

Kirstie Collins Brote

LOVE AN ARTICLE IN THISISSUEOR DONT?Sendus your raves or rants, and ifwe publish your letter, wellsend you a pair of TruEnergyIn-Ear Inspired headphones(a $40 value). Write to us [email protected] May 16 and includeyour name and address.

Success Secrets

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Do Share!


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ConfidenceIt lets you make the changes you

want to make, like helping you reach

the weight thats right for you.

If you decide to go for it, watch you

progress on a Weight Watchers scale

Precision electronics deliver

accuracy you can trust.

You can count on it!

WEIGHT WATCHERS is the registered

trademark of Weight Watchers

International, Inc. and is used under

license. 2014 Weight Watchers

International Inc. All rights reserved.

To learn more aboutWeight Watchers scales

go to www.conairscales.coor scan to see scales

Scales by Con

Get the free mobile

at http://gettag.m

All submiss ions become the property of Meredith Corporation and wi ll not be returne d.

Submission constitutes permission to use photos and stories in all media.

Tell us what you like about this issue andhow youre working it into your life. Tag

us in your posts @FitnessMagazineandyou could be featured here!

When Summer

sees me loving my body

through activities like

yoga, shes inspired to love

her body too. And trying

different positions is a fun,

fresh way to bond.@bexlife

Moms are superheroes. Day in and out, they take care of the fam and themselves

without missing a sweaty beat. So we asked three fit Instagrammers why workingout with their little ones is better than going it alone. This Mothers Day, show ushow you and your kids enjoy fitness together using #motivationmoment.Wellregram our faves.

Its a FamilyAffair

Motivation Moment

Running with my boys

gives me a tougher

workout, which helps

me get stronger during

marathon training.

And the three of us have a

blast singing our favorite

songs together.@nycrunningmama

My daughter, Sophia,

has so much energy and

always pushes me to

do more than I think

I can, like holding a plank

for an extra 10 seconds.

We incorporate lots

of laughter and new

challenges into workouts.@ekmontanaro

Start Sharing

fitnessmagazine.com May 2014 13

Do Share!


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I Lost 75

PoundsNow a regular at her localCrossFit gym, Katsiewasnt always so strong.Ten years ago the humanresources manager wasmore likely to be flippingpancakes than flippingtires. After she gotmarried in 2004, shestarted putting on weight,thanks to big meals and asedentary lifestyle. Duringthe week, we worked, atedinner, then watched TV allnight, Katsie says. Dateswith her husband, Scott,revolved around watchingfootball and eating barfood. Having a baby in2006 gave her an excuseto postpone her shape-up.I convinced myself Ididnt have time to be fit,Katsie recalls.

Turning Point

In 2011, 5-foot-6-inchKatsie hit her all-time highon the scale: 230 pounds.When she came across avideo on Facebook by theguy behind the blog BenDoes Life, she becameinspired by his quest tolose 120 pounds. If he cando it, why cant I? Katsieasked herself.

Smart StepsIn January 2012, Katsie

joined Weight Watchers.Rather than cheesesteak

and fries for dinner, shemade taco salad withground turkey, salsa andavocado. Eventually shestopped counting pointsand focused instead oneating less processed foodand refined carbs and morelean protein and healthyfat. She also started goingto the gym and signed upfor a 5K, which she trainedfor with the Couch-to-5Kapp. Once she knocked outthat first race, Katsie didone every month.

Sweet SuccessBy December, Katsiewanted something newto shake up her fitnessroutine. She found it inCrossFit. Although theworkout of the day, or WOD,was intimidating, everyoneat our box [thats CrossFitspeak for gym] wassupportive, Katsie says.I looked forward to going;it was fun to have a newworkout each day. As shegot stronger, she addedmore challenging exerciseslike rope climbs andstone lifts. Im constantlysurprised by what Imcapable of, says Katsie,who now does CrossFitfive or six days a week andweighs 155 pounds.

Not much feels betterthan completing your firstunassisted pull-up, except

maybe being your sonsfitness role model. Katsienearly burst with pridewhen she showed up inScottys spelling home-work. The assignment:Use the wordstrongin asentence. Scotty wrote,My mom is strong. Itmeant the world to me,Katsie says.

Katsie ONeill41, Cleveland

By Karla Walsh

What Worked for MeBest bite When I crave something salty, I grab a handful of

salt-and-vinegar-flavored almonds.

Playlist pick I cant believe Im admitting this, but I still

listen to Milli Vanillis Baby Dont Forget My Number.

Fitness goal I want to master the double undertwo full

jump-rope rotations during one jump.

Must-do move Flipping tires makes me feel powerful. I always

smile when I see that in the workout of the day.

SlimStrategies

PHOTOGRAPH BY PETER LARSON fitnessmagazine.com May 2014

I Did It!


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We Raced

to the Altar

For most couples, planninga wedding is plenty to do.But after Shawn and Dangot engaged in February2013, the bride-to-beadded another task to theirprenuptial obligations: a13.1-mile race. The formercollege lacrosse playerhad completed enduranceevents before but neverto her liking. Slacking offwhile training for a mara-thon and a half-marathonhad made for miserablerace days. Thats whyshe wanted to lace up hersneaks with her fiancbefore they tied the knot.I feel stronger when I dothings with Dan, comparedwith when I go solo,Shawn explains. I thoughta half-marathon wouldbe a fun, rewarding goal totackle together.

Couples CrusadeDan had never been muchof a runner, so Shawnthought he might say no

when she proposed thatthey run the PhiladelphiaHalf-Marathon. To hersurprise, Dan agreedand even found them a20-week training program.I had never done morethan a 5K, but I tookShawns suggestion asa challenge, he says.Starting in July the pairran four times a week.Saturdays were our longruns, and wed make aday out of it, Dan says.We would wake up, find

a new trail, then grab ameal together afterward.

This time around,Shawn had no troublesticking with the program.I fully committed myselfto training, and I owe Danfor that, she says. As theirbodies grew stronger, sodid their bond. The runsgave us time to talk andconnect, Shawn says. Andall those miles decreasedtheir stress level andsculpted them into shapefor their big day.

Dream TeamShawn and Dan recruitedmembers of their weddingparty, including fourgroomsmen, to sign up forthe race. Fitness changedus, and it was neat to beable to share that passion

with what we called TeamLavelle, Dan says.

On November 17 the10 teammates toed thestarting line. Dan crossedthe finish line in 1:56.When Shawn came inabout 20 minutes later,her guy greeted herwith a hug, a kiss and aquestion: Whens ournext long run? Six weekslater, Shawn and Dan hitanother milestone: theirunion as the healthy,happy Mr. and Mrs. Lavelle.

Commit to a RaceThese events are perfect todo with your partner.

5K Dance Party Dress inblack, then run with glowsticks to pumping music andstrobe lights. (Five locations

in 2014, 5kdanceparty.com)Foam FestGet down anddirty, then squeaky cleanas you conquer muddy andfoamy obstacles along the 5Kroute. (38 locations in 2014,5kfoamfest.com)

Michelob Ultra 13.1 DJs,bands and an ice-cold brewat the finish will motivate youthrough this half-marathon.Use the discount code FIT131to save $5 when you registerby June 30. (Six locations in2014, 131marathon.com)

Shawn and Dan Lavelle30 and 30, Conshohocken, Pennsylvania

PHOTOGRAPH BY JON STARS

GetMoving

Dan and Shawnexchanged vowson December 28,

2013.


I Did It!


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Gasping for airMy freshman yearin high school, I couldnt catch mybreath at a cheerleading competition.It felt like a sumo wrestler was sittingon my chest, and I collapsed before

being taken to the ER in an ambulance.It turned out I was having a seriousasthma attack and needed steroids tohelp clear my airways.

Easy does itThings got worse twomonths later, when I caught pneumoniaand needed surgery to repair a collapsedlung. I was put on an extensive regimenthat included asthma medicine andan inhaler, and doctors told me that mybreathing problems would most likelylead to a shortened life span. Theyprescribed breathing exercises and lightswimming and suggested that I avoidstrenuous activity.

Power player Tired of sitting on thesidelines, I eased back in to my workoutsin college with my doctors OK. I hada revelation during my first 90-minutecircuit class: Its possible to be activeas long as Im aware of my limitations.Today, 17 years later, Im a triathleteand a personal trainer. I hope my clientssee that illnesses and injuries may beroadblocks, but that theyre not the endof the road.

Im Active

With Asthma

All submissio ns become the property of Meredit h Corporation and will no t be returned.Submission constitutes permission to use photos and stories in all media.

WANT TO SHARE YOUR STORY? Send us your tips and photos at fitnessmagazine.com/ididit .

Women Who WowAsthma doesnt have to hold you

back. Its the most common

chronic health condition among

Olympic athletes, and 8 percent

of Olympians have been diag-

nosed as having it, a study in the

British Journal of Sports Medicine

found. Look at these three

inspirations who have achieved

greatness in spite of asthma.

MARATHON MAMA

Paula Radcliffe, current

marathon world-record

holder

ICE QUEEN

Kristi Yamaguchi,

Olympic gold medalist

in figure skating

TRACK STAR

Jackie Joyner-Kersee,

Olympic gold medalist in

track and field, current

heptathlon world-record

holder

Davita Parks32, Charlotte, North Carolina

GetInspired

I Did It!


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AWild is a safer bet for your health and the planets. Although both varietiessupply omega-3 fatty acids, wild contains three times more vitamin D andfewer contaminants (cans or vacuum-sealed pouches are a budget-friendlyalternative to fresh). If you buy farmed, use the Seafood Watch app(free,iTunes store) to find a sustainably raised option.

Q Im pregnant.What should I wearto the gym?

Q Does pedalingbackward on theelliptical machine

do any good?A Some research suggests that itmay be beneficial for people withknee injuries. But for healthy people,going in reverse probably wont domuch. Sure, it will raise your heartrate a bit because the movementis different from what you are usedto, and it will target the quads alittle more, says Adam Friedman,a celebrity trainer for Golds Gym.Mostly, though, the benefits aremental: Pedaling backward is a bore-dom buster that will mix things up

when you grow tired of forward motion.

or

FitFace-Off

Farmedsalmon?Wildsalmon

Source: Marisa Moore, R.D., a spokeswoman for the Academy of Nutrition and Dietetics

fitnessmagazine.com May 2014

By Bethany Gumper


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PAGE21

,TOP:

BRANDXPICTURES/GETTYIMAGES

.BOTTOM:

ISTOCKPHOT

O(3)

.THISPAGE:

NOVOIMAGES/GLASSHOUSE

Q I drank one too many espressos. Is thereanything I can do to calm caffeine jitters?

A Yoga or deep breathing may make you feel a little less frazzled, but time is

the only thing that will really help. Caffeine is a drug with a half-life of aboutfour to six hours, and your body just has to metabolize it, says Laura Juliano,Ph.D., a psychology professor at American University who has researched theeffects of caffeine. Although everyone responds differently, keeping doses at lessthan 200 milligrams (a tall, or 12-ounce, coffee from Starbucks contains 260,while a 12-ounce cup of home-brewed coffee can have about 200) prevents javajitters in most people. On the pill? Caffeinate with care. Oral contraceptives slowthe rate at which your body metabolizes the stimulant, so even your usual morningcup of joe may make you jumpy.

Q I have a bad scar. How can I make it fade?

AA scar, which forms when your body replaces wounded tissue with collagen, ispermanent. While collagen will never look just like regular skin (its smoother andshinier), you can make it less noticeable.

For raised scars Too much collagen production results in a hypertrophic scar, whichoften responds well to DIY treatment. Three or four times a day, rub Vaseline firmlyover the scar for 15 to 30 seconds, suggests Neal Schultz, M.D., a FITNESS advisoryboard member and a dermatologist in New York City. Massage helps break downthe dense scar tissue (Vaseline works well as a lubricant, but any mild lotion will do).If you dont notice improvement in three to four months, your dermatologist maysuggest cortisone injections or laser treatments.

For depressed scars Atrophic scars, like the ones left behind after acne or chickenpox, are the result of your body not creating enough collagen during the healingprocess and are more difficult to treat. See your derm, who may recommend lasertreatments to smooth the surface, or a dermal filler, like hyaluronic acid, to elevate

the indented spot.


burning Qs


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You know her as the driven, intense superstar tennisplayer. Now meet the real Serenaa woman who

loves to laugh, sings cheesy karaoke songs and admitsthat Zumba is the one workout thats too hard for her.

BY DANA HUDEPOHL

PHOTOGRAPHS BY JEFF OLSON


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Serena Williams knowshow to make an entrance. She pulls up to the

Eau Palm Beach hotel in Palm Beach, Florida,

in a pint-size white Fiat with a hot pink racing

stripe and a hot pink dashboard, wearing a

body-hugging minidress.

Its not the outfit or the car you would expectthe hard-charging top female tennis player in

the world to choose, but nothing about Serena

is predictable. After all, this is a woman who

spontaneously belts out Little Mermaid songs

at the FITNESS photo shoot, loves to perform

choreographed karaoke song-and-dance routines

(Bon Jovi and Air Supply are faves) and delights

in pulling pranks on friends, like sticking out her

foot to trip them.



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cover story

SerenasGet-Pumped

Playlist

Just Give Me aReason

PINK, FEATURING

NATE RUESS

Stronger (WhatDoesnt Kill You)KELLY CLARKSON

Flashdance . . .What a Feeling

IRENE CARA

FameIRENE CARA

Eye of the TigerSURVIVOR

ManeaterDARYL HALL AND

JOHN OATES

I think of myself as two different people, she says. Theres

the Serena Williams that everyone knows: Shes crazy. She cant

make a mistake. And shes angry and just not nice, to be honest.

Im only that person for three hours a day, when Im on the

court. The rest of the time Im just Serena. Im the class clown.

These days, after surviving health crises that kept her offthe tennis court for nearly a year, Serena appreciates fun and

laughter more than ever. In the summer of 2010 she suffered a

career-threatening foot injury that required two surgeries and

put her on crutches, and in February 2011 she ended up in the

intensive care unit with pulmonary embolismmultiple blood

clots in her lungs that permanently destroyed some of her lung

tissue. I didnt realize how sick I was then, Serena, 32, says.

My dad told me afterward that he couldnt even be around me

because he was really scared for me. When she finally got back

on the tennis circuit, she quickly reclaimed her number-one world

ranking, winning 11 titles and more than $12 million in prize

money in 2013 alone, a record for womens tennisthanks inpart to a new diet and fitness routine and a fresh perspective

on life. Here, Serena dishes about it all.

Is playing tennis your version ofgoing to the office?Yeah [sighs]. Plus Im a little insane. Thats

when Serena Williams comes out and

shes nuts. That really upsets me. Its not

the real me. I was watching this match

the other day with my dad, and I literally

looked like I was going to cry on the

court even though I was up 51 match

point! I thought, Gosh, why was I so

stressed out?Even for me, its shocking

to see. But in another way, its kind of

cool to know that I have everything

together on the court, because I dont

really have my life together personally.

Im here and there and everywhere

traveling the world and playing tennis.

Recently, though, Ive gotten more

serious. Ive decided that my foundation

is going to open another school in Africa.[The Serena Williams Foundation helps

build schools and provides scholarships

and grants to students around the world.]

When you were sick, did you worrythat youd never play tennis again?Forget tennis. It was the first time that

tennis was the last thing on my mind.

I didnt even think,I gotta practice because

Ive got to beat this girl, I gotta beat that

girl. At one point I was just thinking, Will

I be OK?

What was it like finally gettingback on the court after a year ofnot competing?Id never been in a match thinking,

Im not going to win, but there I was at

Wimbledon in 2011, where I had won

the year before, and I knew I wasnt going

to win once I started playing. I couldntbreathe. I remember seeing stars, and

I thought I was going to faint. I was really

trying to fight. I lost and was ranked

about 180th in the world!

How did you power your way backto the top?I always say that I hate losing more than I

love winning. I wrote in my journal that my

goal was to be seeded at the U.S. Open by

August. Its virtually impossible to do that

in three weeks. But I worked really, really,

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cover story

Serena and

Venus celebrate

their 2012

doubles victory

at Wimbledon.

puppies! And the banana puddingmmm,

mmm, mmm!I let myself go that whole

week and then another week after that.

How do you get back on track?I cant take cheat days too often because my

cheat days are usually cheat months! But

dietis a bad word. I always say its a lifestyle

change, because if you call it that, you wont

want those fried hush puppies. Clearly I

havent completed my lifestyle change! But

Im trying, Im really trying. [Laughs.]

You seem so strong and sure ofyourself. Do you ever feel less thanconfident about your body?Unless Im eating really healthy, I feel that

way almost every other week. I feel as if I

can do better and be smaller, which I think is

just a natural thing for women to feel. Were

taught that we have to look a certain way.

Has your body image changed overthe years?When I was young I thought I should be

built more like an athletelong and lean

not with a womanly figure. But then people

my age started coming up to me, saying,

I love you because of the way you look.

They could relate to me. That was really

motivating. So I learned to be proud of my

curves and to embrace my large boobs

and my butt. Its all about loving who you

are and realizing that youre beautiful.O

really hard with my trainer. He put me in

the pool to get the strength back in my

lungs. I remember feeling as if I were going

to drown. But it worked. I kept winning,

and I was ranked 29th for the U.S. Open.

Did the health scare change theway you play?I realized that Im really fortunate to be

alive and to be playing, and that its not the

end of the world if I dont win. I was able

to relax. It was the first time Ive ever had

so much fun on the court. I would play

matches and enjoy myself. That brought a

whole new perspective to my game. Now

I know I dont have to play again if I dont

want to. I play because I love it.

Do you have regrets about anythingthats happened on the court, likethe confrontations youve had withline judges?I dont have regrets. I dont live in the past.

I live in the present and learn not to make

the same mistakes in the future.

Tell us about your workouts: Howdo you stay motivated?For me its so important to mix it up. I ran,

and then I biked. Then I did elliptical.

That didnt work out so well, because it was

boring, so I tried yoga. I started dancing

because I couldnt train when I was sick. We

started making up moves, and it was fun.

Now I run for 10 minutes, and then I dance.

What inspired you to give your dieta healthy makeover?It all started because I didnt want to bring

bad food into the house. I live with my

sister, Venus, who has Sjgrens syndrome,

an autoimmune disease. Before herproblems, I ate a lot of junk. I also found

out three years ago that Im allergic to

wheat, so Im trying to eat a clean diet of

natural, raw foods.

Is it hard to stick to the diet whenyoure traveling?I love Southern food. I dont try to eat

healthy when Im in South Carolina for

the Family Circle Cup tournament. I eat

shrimp and grits with butter on top, fried

chicken, and, oh, do I eat the fried hush

4 SurprisingSecrets AboutSerena

She cant handleZumba. It washonestly too hardfor me, she says.I got completely lost.I couldnt rememberwhat to do first. I feltlike such a loser!

Shes learningKorean. Im a massiveOlympic pin collector.God willing, Ill be at thenext Summer Games.The only pin thatseluded me is the onefor North Korea.

She daydreams aboutbeing on Broadway.I have no voice, but

singing and dancing isso fun for me, Serenasays. I would be happyin the chorus and justmoving my lips.

Shes jealous ofCarrie Underwood.Ive never beenenvious of anyoneuntil I heard thatCarrie Underwoodwas doing The Soundof Music, my favoritemovie, says Serena,who belts out, Climb

every mountain!



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PowerPlayPop a few Macklemore hits intoyour playlist before your next jog.Researchers at Brunel Universitywho teamed up with Spotifydiscovered that rap music with120 to 140 beats per minute

has the best tempo for running.It hits a cadence sweet spot athalf of a runners average strideper minute, explains John Porcari,Ph.D., an exercise physiologist atthe University of Wisconsin. Thismeans theres a beat every timeyour foot strikes the ground. Hip-hopis a better bet than rock, which hasfrequent changes in tempo that canmess with your rhythm.

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Bet on your bodyThe app Gym Tuckturns every workout into a contest.Choose from more than 500 body-weight moves. Input the number of reps(or seconds) you think you can do. Work it, then enter your results. Reaching

your goal earns you points toward a spot on the leaderboard. (free, iTunes)

GoFigure

thirtyPercentage of women who use their skinny jeans, not the scale, tomeasure diet and exercise success. Were with you, denim divas. Weightcan fluctuate a lot depending on how much you sweat or what you

ate that day. And nothing feels better than slipping into those skinnies!

Source: Lindberg International Survey

Warm up.Jog 5 rounds. (Up anddown equals 1 round.)

HIIT it.Sprint up, then jog down.(5 rounds)

Skip it.Skip every other step goingup, then jog down. (5 rounds)

Recover.Do 8 to 10 push-ups.

Tone it.On the way up, do lateralwalk-ups (facing sideways, step upwith right foot, skipping a stair, thenbring left foot to meet right), thenjog down. Switch sides, stepping upwith left foot. (4 rounds)

Push it.Tempo-pace run (the pace

between a jog and a sprint) up anddown. (5 rounds)

Recover.Do 8 to 10 push-ups.

HIIT it.Sprint up, then jog down.(5 rounds)

Cool down.Jog 5 rounds.

On the Up and Up

The girl who takes the stairs insteadof the escalator is getting more thana few extra FitBit points. A studyin the British Journal of SportsMedicinefound that short burstsof stair-climbing five days a weekfor eight weeks improved VO2maxby 17 percent among young women.To get fitter faster, head outsideand find a set of stairs that suitsyour ability, then ace this routinefrom Melissa Elder, a trainer forEquinox in New York City.

Catch

SomeAirGive sweat an easy out with body-mappedmesh. Perforation in the places you needit most lets you feel the breeze.

1/Nike ProHypercooltank($40,nike.com)

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Source: Joseph Carrillo, a New York Citybased hairstylist

CurlyCuesAccording to a recent LOralsurvey, nearly 80 percent of women

would wake up with wavy or curly

hair if they had the choice. Whether

your strands need to be pumped

up, defined or tamed, these fixes will

make your hair curl.

Get a gripDont let loose layers hold you backduring a workout. Corral bangs and slippery strands byspritzing a few bobby pins with hair spray, then slidingthem in squiggly side down for extra hold.

KISS AND TELLPucker up for this seasonsit lip finish, velvet sheen,which has a rich, creamycolor with just a touchof shine. The lightweightformula isnt dry andcakey like a matte or goopylike a gloss. Dress yourpout in one of these poppyspring shades:OFlower Lip Suede Velvet

Lip Chubby in Coral

Floral ($8, Walmart stores)OCoverGirl LipPerfection

Lipcolor in Bombshell

($7, drugstores)ODolce & Gabbana Classic

Cream Lipstick in Daring($33, Sephora stores)

Go Figure

100 +Number of times a person

touches her eyes a day.Dirt and bacteria on your handscan irritate eyes and so can nailpolish chemicals. Try a lacquer

thats three-freemade withouttoluene, formaldehyde and

dibutyl phthalatesuch as SallyHansen Complete Salon Manicure

($8, drugstores)and CliniqueA Different Nail Enamel for

Sensitive Skins($13, clinique.com).

Source: David Orentreich, M.D., a board-certifieddermatologist and a partner in Orentreich

Medical Group in New York City

STRAIGHTGive curls a whirlwith the Paul Mitchell NeuroUnclipped Rod Styling Iron($90, paulmitchell.com forlocations). It heats up to 450 inone minute and provides evenheat along the extra-long barrelperfect for wrapping longer locks.

WAVYBoost your natural texturewith John FriedaFrizz Ease GoCurlier Heat-Activated Spray($10, drugstores), which workswith the heat of styling tools tocreate more curl.

CURLYOuidad Moisture Lock

Define and Shine Curl Styling

Gel Cream($24, ouidad.com)hydrates with vitamin-enrichedmoisturizers that smoothstrands, so they maintain theirnatural pattern without lookingweighed down.

SPIRALEDMiss Jessies Stretch

Silkening Crme($38, missjessies.com) helps elongate curlsso they dont shrink up.

IF YOUR HAIR IS . . .

Cleared forTakeoff

These handy helpers are amust for every mani kit.

OBefore applying tough-to-remove glitters, use OPIGlitter Off Base Coat($9,opi.com for salons). Stubbornpolish peels right off!

OUse Cutex Cotton BallHolders ($3, drugstores)mid-mani to remove smudgeswithout ruining your already-painted nails.

OIn one swipe,ButterLondon Scrubbers 2-in-1Nail Prep & Remover Pads($10, sephora.com) erase lastweeks hue and prepare nailsfor your next masterpiece.


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Strike a poseAll those downward dogs can ward off type 2 diabetes.Women who did 2 hours a week of resistance and stretching exercises like

yoga lowered their risk of the disease by 40 percent, probably because theactivity boosted insulin control and decreased body fat.

Source:PLOS Medicine

Go Figure

30Minutes of daily meditation

that may reduce low-levelanxiety and depression as

effectively as antidepressants.Dont just ditch your meds,

though. Ask your doc ifmindfulness-based stress

reduction is right for you, thentry an app like those in the

JKZ Series($3.99 each, iTunes)by MindfulnessApps.

Source: Johns Hopkins University study

BURST YOUR BUBBLE

In a new study of teens

who quit chewing gum

for a month, 87 percent

reported that their

headaches disappeared

or decreased significantly.

Gum can spark a splitting

headache in adults too,

which is a possible sign

of temporomandibular

joint (TMJ) disorder. Other

indicators: You wake up

with pain, your jaw cli cks,

or you have trouble

opening your mouth wide.

Ditch the gum, and have

your dentist check for a

TMJ problem.

SWEAT IT OUT

Exerciseespecially cardio

that makes your head

bounce or lifting weights

without using the proper

breathing techniquecan

bring on throbbing in some

women. Yet working out

also helps manage

headache pain, research

shows. The key is to

sweat daily instead of

sporadically, says Robert

Cowan, M.D., the director

of the headache program

at Stanford University

School of Medicine. Aim

to get 20 minutes or more

of nonjarring cardio, like

swimming or fast walking,

and dont hold your breath

when lifting.

Blow Off

HeadachesHead about to explode? A common habit, like chewinggum, could be the culprit. Check out two surprisingways to prevent the pounding.

p CaWake-Up Call

Roll away from that snoozebutton. Women who stickclosely to the same rising andshut-eye times have less bodyfat than those whose sleepschedules vary by 90 minutesor more, a new Brigham YoungUniversity study found. Peopleare less physically active whentheir circadian rhythms aredisrupted, plus steady zzzs helpkeep hunger hormones in check,previous research shows.

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Source: Texas Christian University

88Extra calories eaten daily byoverweight people who drinkdiet soda versus the regular

kind. Artificial sweeteners candisrupt your brains sweetness

sensors, making you cravemore sugary food. So if youveswitched to diet soda to slim

down, limit treats too.

Source: American Journalof Public Health

Go Figure

TICKER SHOCKSeven really is a lucky number. Upping your fiber intake by seven grams a day could lower

your risk of heart disease by nearly 10 percent, scientists at Leeds University say. You dont

have to chug Metamucil to do it; just add a heaping tablespoon of chia seeds to your smoothie

or mash half an avocado with lime j uice and salt and spread it on toast or crackers.

A Sip DownMemory Lane

All those coeds studying incafs may be on to some-thing. People who consumed200 milligrams of caffeineabout the amount in a ventiiced coffeewere significantlybetter at identifying images24 hours later than those whotook a placebo, according to astudy in Nature Neuroscience.Consider taking a coffee breakbefore heading to a mixer orpracticing a big presentationone last time.

Slow your (fat) rollPacing yourself pays off. Diners who chewed smallbites thoroughly took in an average of 73 fewer calories per meal thanspeed eaters did. Putting on the brakes at breakfast, lunch and dinner couldsave 79,935 calories a yearthe equivalent of nearly 23 pounds.

Now YoureCookingThe average restaurant meal

contains a whopping 1,495 calories,

a Drexel University study found.

For healthy homemade dinners

without the hassle, try dinner kits.Each week youll get three recipes

and all the premeasured ingredients

to make them. You can skip any

weeks you dont need and cancel at

any time. We tested two of the most

popular servicesand scored you

major discounts on your first order.

BLUE APRON

blueapron.com,

$10 per person;

50 percent off atblueapron.com/

fitness

The dishesthink

salmon Caesar salad

and kung pao tofu

taste like something

from a restaurant,

yet theyre easy

to make. Im more

confident in the

kitchen now, and its

so nice not to eat

grilled chicken and

veggies every night.

Jenna Autuori-Dedi, fitness editor

HELLOFRESH

hellofresh.com,from $10 per

person; 50 percent

off with the codeHELLOFITNESS

The recipes were

crystal clear, the

portions were

just right, and the

ingredients were

superfresh. I wish

there were a way

to skip meals

made with certain

ingredients, but I

would definitely do

this again.

Samantha Shelton,

assistant web editor

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Active restCalling all surfer girls, scuba lovers and biker babes: A newtravel site lets you search for a vacation by activity. Pick your passion toaccess a list of destinations, with packages to satisfy your wanderlust.Go to getgoing.com/fitness to search for trips to get your heart pumping.

Really Good Read

I am not afraid. . . . I wasborn to do this. Joan of

Arc said that, and its prettymuch the perfect mantrato get you through a killerCrossFit workout of the day.Find more inspiration inWhatever You Are, Be a Good

One. The quotation collection,hand-lettered by the indieartist Lisa Congdon, is justright for a pick-me-up.

$168.94Amount the average person will spend on gifts this Mothers Day. Dropa hint: Bookmark withoutwalls.com on your husbands iPad (or buysomething for your own mama). The new site from Urban Outfitters

offers the coolest activewear from various brands (Asics, Onzie,Patagonia and more), plus their own fit designs, for serious savings.

Source: National Retailer Federation

Go Figure

HAPPINESS HELPERTry something new. Engaging in novel experiences

can help you bust out of a rut. Need a push?Download the free app Achvr(pronouncedachiever) to build a bucket list from more than12,000 choicesanything from knitting a scarfto climbing Mount Everest. Compare your goalswith friends and f ind your bliss by checkingitems off your list.

Wag This Way 1 SEE SPOT RUNClip on theDog-E-Glow LED collar($25,dogeglow.com). Pretty patternswith steady and flashing modesdeliver up to 1,000 feet of visibility.

2 PUP PACKThe OutwardHound Hands-Free Leash($16,myoutwardhound.com) is thenew pet-friendly running belt,with a waist-attached leash andcompartments to stash tennisballs, treats and other must-haves.

3 HYDRATION HELPERTheOllyBottle($13, ollydog.com), aone-liter tumbler with a detachablebowl for Fido, is the solution tosharing sans slobber.

Pick up the pace with your

pooch. A study found that

fast walkers live longer

than casual strollers. Stay in

shape for the long run with

pet-friendly accessories and

strive for a 13.5-minute-mile

averagewhen your furryfriend isnt busy taking care

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QUICK FIX

While there isnt an instantat-home remedy for celluliteor stretch marks, you can

minimize how they look with body bronzeror self-tanner. Try DermaDoctor BrazilianBombshell Skin Perfecting Body Lotion($48, dermadoctor.com), which helpsblur flaws and protects skin with SPF 30.Cellulite is genetic, says Bruce Katz,M.D., the director of the Juva Skin & LaserCenter in New York City, who points outthat he has patients who are Ironmancompetitors and even they have cellulite.Staying at a healthy weight will help reducethe orange-peel appearance and preventstretch marks, which occur when extreme

changes in the skins tension cause the

SMOOTHTHINGSOVER

collagen there to tear and then repair itself,according to Dr. Katz. Exercise also helps

by getting your blood flowing, which makesskin look better, he says. Buff trouble areasdaily in the shower with Orlane Paris AquaSvelte Slimming Scrub($65, orlane.com).It contains caffeine and algae, which firmskin short-term.

GO-THE-DISTANCESOLUTIONA deep massage with a cream containingcaffeine or retinol may improve theappearance of jiggly bits for a little while,Dr. Katz says. You can DIY daily or bookregular sessions, like the Bliss SpaFatGirlFirm ($180 per treatment, bliss

world.com). But its only temporary,

Dr. Katz points out. For the most noticeableimprovements, it takes a derms laser.

Dr. Katz recommends Cellulaze for cellulite.The laser works through a tiny incision inthe skin, melting the fat thats pushing upinto the skins fibrous bands and creatingthe puckered texture. The laser alsostimulates collagen to tighten the skin. Itsthe most effective treatment, because itaddresses the structural issues of celluliteand treats them all at once, Dr. Katzexplains. Cellulaze requires one session,which runs $4,000-plus. For eliminatingstretch marks, a fractional carbon dioxidelaser targets problem areas to speed upcollagen production and replace scar tissuewith new tissue (cost: up to $800 a session).It takes several treatments, but theres

no recovery period, Dr. Katz says.



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QUICK FIXWhen time for a pedicure isa luxury you dont have, put

a drop of cuticle oil on eachtoenail. Its one of the few

products that can penetrate, hydrate andgive nails a nice shine, says Tracylee, acelebrity manicurist and Sally Hansen nailambassador. If you need a quick splashof color, apply polish on the go with a fewclicks of a pen, like the Laqa & Co. NailPolish Pen($14, laqaandco.com). Orswipe on any lacquer you love and keepthe Cutex Corrector Pen($5, drugstore.com) on hand to clean up mistakes. Got10 minutes? Nail polish stickers can pinch-hit for a pedi. Theres no drying time, andthey dont smudge, Tracylee says. Thetrick is to fit each nail. Always go bigger,

she advises. Lay the sticker against oneedge of your nail and smooth it, then usea file to push off any overhang on the otherside. Pressing the file down should slicethe strip beautifully; dont saw back andforth, Tracylee says. We like Sally HansenSalon Effects Real Nail Polish Strips in

Tight Rope($9, target.com).

GO-THE-DISTANCESOLUTIONGel polishes can survive thetoughest conditions without

chipping. For the price of one or two salongel pedis, though, you can buy an at-homekit. If you can paint your nails, you cando a gel pedi at home, Tracylee promises.

Begin by gently pushing back cuticleswith an orangewood stick, then trim andshape your nails and swab them clean withrubbing alcohol. Apply a base coat andwipe the brush across the very tip of eachnail to create a nice barrier and get morelongevity, she instructs. Be careful not topaint your skin, and quickly clean up thesides with an orangewood stick if you do.My top trick is to paint very thin layersso each cures better and lasts longer,Tracylee says. Place one foot at a time inthe nail dryer (included in the kit) for30 seconds. Repeat the entire process withyour nail color and topcoat. Once the finallayer is dry, wipe away any stickiness on

your nails with alcohol, and your paint jobwill be solid as a rock. Finish by smoothingyour heels with a pumice stone, saturatingthem with cream and drenching each nailand the surrounding skin with cuticle oilto hydrate. Try the Red Carpet ManicurePro Kit($80, ulta.com). When the colorgrows out, resist the urge to pick at it.Peeling takes off layers of your nail and isso damaging, Tracylee warns. Thats whatruins nails. Removal secret: File the tip ofnails to break the seal of the topcoat, thenplace acetone-soaked cotton balls on toesand wrap securely in foil for 20 minutes.

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QUICK FIXYou can give yourself agreat tan at home and lookat least five pounds thinner,

says Kristyn Pradas, an airbrush-tanningspecialist who sprayed the Victorias SecretAngels for last Novembers runway showin New York City. New formulations makeself-tanning better than ever, thanks tobonus benefits like light-reflecting particlesand antiaging ingredients. Our three faves:LOral Paris Sublime Bronze Tinted

Self-Tanning Mousse($11, drugstores),St. Tropez Self Tan Luxe Dry Oil ($50,sephora.com) and Victorias Secret BeachSexy Self-Tanning Tinted Spray($15,victoriassecret.com). Prep is key, Pradassays. If you shave first, use a new razor.Then rinse with ice-cold water or ruban ice cube on your skin to close pores,she advises. Otherwise self-tanner cancollect there and create spots. Exfoliatedry areas like ankles and elbows with anonoily scrubtry sugar and water. Later,rub a tiny dab of lotion on those areas afteryou have applied self-tanner so they dontabsorb more color than the rest of yourskin. Prevent orange fingertips by applying

the lotion to your cuticles too. If you usea tanning spray, apply lotion before youspray. The application secret to a natural-looking faux tan is to start at your feetand work up to prevent creases causedby bending over, according to Pradas.This system also helps you rememberwhat areas you already did, she explains.If youre using a spray, dont rub it inunless you use too much and need to blotup excess. Afterward, wash your handsthoroughly and avoid water for eight hourswhile your tan develops.

GO-THE-DISTANCE

SOLUTIONA gradual self-tanner willhelp you build color overtime because it contains less

of the active ingredient dihydroxyacetone(DHA) and more moisturizer than atraditional version. Gradual tanners arepretty user-friendly, Pradas says. Applyone just like body lotion every day untilyou get the color you like, then use it everyother day to maintain your tan, sheadvises. Exfoliate once a week to removedead skin and keep your tan even. TrySuave Professionals Visible Glow Self-

Tanning Body Lotion($7, drugstores) orSupergoop! SPF 20 Gradual Self-Tanning

Sunscreen Mousse($38, nordstrom.com).

BE AGLOW-GETTER


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beauty tricks

QUICK FIXShaving with a five-bladerazor is the most effectiveand easiest option for hair

removal, especially for women who havesensitive skin, says Jody Levine, M.D.,a dermatologist in New York City whorecommends changing the razor headafter about eight uses. But theres an artto a silky-smooth shave. Get in the showeror tub and wait at least two minutes, thenslather on a moisture-rich gel. Hydratinghairs makes them softer and easier tocut, and the gel provides a protective layerbetween the blade and your skin, Dr. Levineexplains. Gently pull skin taut to help therazor glide over it, and use light strokes.Applying too much pressure will increasethe chance of irritation, she says. TryGillette Venus Satin Care Ultra Sensitive

Shave Gel($3, drugstores) and the Schick

Hydro Silk Sensitive Care Refillable

Razor($10, drugstores).

GO-THE-DISTANCESOLUTIONWaxing is more painful thanshaving, but the payoff isstubble-free skin for weeks.

And the newest at-home kits make iteasier than ever. The precut strips thatare warmed by rubbing them betweenyour hands cut down on the mess andare gentle, Dr. Levine says. We like NairBrazilian Spa Clay Body Wax Strips

With Perfect Temp Technology($8,drugstores) and Completely Bare Waxon the Go-Go($11, kohls.com). To wardoff ingrowns, exfoliate first so the waxcan grab each hair at the root. When yourskin is clean and dry, apply wax in the

direction hair grows and pat down firmly.

Then, while holding skin taut, quicklyrip the strip in the opposite direction.Immediately apply gentle pressureto soothe skin. To prevent irritation,dont wax the same area more than

twice, Dr. Levine warns. If you missedhairs, pluck them with tweezers.Use a gentle antibacterial cleanser toward off infection. Finally, apply anoil-based moisturizer (found in mostkits) to hydrate.

For lasting results, Dr. Levinerecommends electrolysis. It uses aminor electric current applied through afine needle at the base of the follicle topermanently destroy hairs, she says. Theprocess can take years, however, becauseeach follicle needs to be treated. If youdont want to wait, she suggests laser hairreduction. Its not permanent, becausehormonal changes can cause regrowth, but

a touch-up can remove any new hair.

FUZZ OFF



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New

Procter & Gamble, Inc., 2014

Howgentleisyourprotection?

Naturella was born to be kind to your most delicate skin. With super absorbent

fibers and a super gentle feel, its protection youll love from first day to last.

One of Mexicos favorite brands, now available in the U.S.


56/126

Join Team EAS and get your free kit.EAS.COM/TEAM

SPONSORS OFFIRST-TO-THE-GYMThey should just give you a key. Youre here again before the

doors unlocked. But this time its different. This time you aim

to experience more. This time you have a team behind you.

Pushing you, driving you and celebrating every push, pull, lift

and rep. We sponsor you, our Champion-in-Training.

Nourish your goals. Realize results.

THE BEST IS WITHIN


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Plyo boxes are hot property atthe gym right nowthese six-inchand taller platforms can make

just about any move more heart-pumping or hard-core. Each repforces your body to recruit moremuscles to either catch air or sinklower into exercises like squats,says trainer Adam Kant, the founderof Intrepid Gym in Hoboken, NewJersey. (No club membership? Use a

step or a park bench to get the sameeffect.) Flip the page to try Kantsincinerating box circuitaim to doit four times throughand take yourbody to the next level. ----------------------

By Jenna Autuori-Dedi

TURNUP THEBURN

PHOTOGRAPH BY JEFF OLSON

SHOT ON LOCATION AT HARD ROCK HOTEL &

CASINO PUNTA CANA, DOMINICAN REPUBLIC fitnessmagazine.com May 2014 5


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Decline Side PlankTargets shoulders, abs, butt

OStart in side plank position on floor, torso propped up on rightforearm, feet stacked left over right atop box with hips lifted off floor.

OHold for 30 seconds; switch sides and repeat.

MAKE IT HARDER

Lift left leg off box asyou hold plank.

JUMP IN Try FITNESS on your iPadfree!and watch the video of thisworkout wherever you are. Go to fitnessmagazine.com/digitalextras

for details. Or view the routine at fitnessmagazine.com/box.

Power Pistol SquatTargets butt, legs

OStand facing box with elbowsbent by sides. Step onto boxwith right foot so that its closeto left edgewith left legslightly in front

of you alongside box.OSlowly bend right knee90 degrees, lowering left heel towardfloor, tapping down if possible; extendarms forward to counterbalance.

OReturn to standing and quickly stepback to start.

ODo 14 reps; switch sides andrepeat.

Shop this look. RBX Activewear CR401 sports bra ($40, T.J. Maxxstores). Lucas Hugh Shard capris ($264, lucashugh.com). Adidas by

Stella McCartney Ararauna dance sneakers ($130, adidas.com).

PHOTOGRAPHS BY JAMES FARRELL

Multilevel Push-UpTargets shoulders, chest, biceps, abs

OStart on floor in full plank position, left palm on floor, right palm atopbox near left edge.

ODo a push-up, lowering chest toward floor, then pressing up to start.

OWalk hands and feet to right, placingright palm near right edge of box,left palm near left edge and steppingfeet toward right.

ODo a push-up atop box, then walkhands and feet to right again sothat left palm is nearright edge of box andright palm is on floor.

ODo a push-upto complete 1 rep.Do 3 reps total(reversing motionback to start toperform second rep).

Rockin AbsTargets abs

OSit on box, arms by sides.

OBalancing on butt and bringing armsslightly out to sides, palms up, lean torsoback 45 degreesand extendlegs forwardso that bodyforms almost astraight line.

OCrunch up,bringing knees intoward chest asyou reach armsforward.

OReturn toreclining positionand repeat.

ODo 14 reps.

Burpee Box JumpTargets arms, abs, butt, legs

OStand behind box and squat, placingpalms shoulder-width apart on floor in frontof feet.

O Jump feet back into full plank position.

OQuickly jump both feet forward near hands.

O From squat position, jump onto box (stepcloser to box first if necessary).

O Jump back down from box and repeat.

ODo 14 reps.

MAKE IT EASIER

Keep palms flaton box.

JackknifeTargets shoulders, triceps, abs

OSit on front edge of box, palms restingon box on either side of hips. Straightenarms and shift hips forward to justin front of seat with knees bent, heelson floor.

OBend elbows 90 degreesbehind you, lowering hipstoward floor as you bringleft knee toward chest.

OStraighten arms,lowering left legto floor; switchsides and repeatto complete1 rep.

ODo 14 reps.

MAKE IT HARDER

Start with legsextended, heels onfloor, and lift left legparallel to floor.


express workout


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SHAVING WITH SOAP AND WATE

WONT GET YOUR LEGS

THIS SOFT AND SMOOTH.

- Tatiana Howard

Professional Windsurfer

Founder of The Butterfly Effect

Scan the QR Code for a chance to win aPure Silk Prize Bag or visit pure-silk.com/Fitness


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Rev stronger.To prime your body to push it, tackfive to seven pickups on to yourusual warm-up jog, steadily increasingspeed for 50 meters (one-eighth ofa lap) and recovering for one minutein between.

Clock in every 200 meters.Tracks are typically 400 meters (in laneone); keeping tabs at the halfway pointwill help you stay on pace. Got a watch

timer? McGuire suggests presettingit to beep on your pace (every 200 or400 meters, for example) so youllknow if youre behind or ahead withoutchecking your wrist.

Change lanes.Pick lane one for your speediersegments, and move to the outside lane,which is about 50 meters longer, forthe easier stretches. Switching helpsyou mentally prep for varying paces,McGuire says. The wider outside turnsare also easier on your joints.

Hit the Fast LaneFly through your next 5Kor beyondwith this secret-weapontrack workout. Training on a track can teach you how to finisha race faster, says Mike McGuire, the womens cross-countrycoach for the University of Michigan. On your mark . . .

This legendary Universityof Michigan track session,

dubbed The Michigan,alternates challengingpaces to train your bodyto run hard on race day.Your heart rate is neverway up or way downduring this routine, coachMike McGuire explains,so your body learnsan energy system youwouldnt tap into by doingjust flat-out sprints.Warm up for 10 minutesat an easy pace.

ThePlan

By Rachel Sturtz

PHOTOGRAPH BY IAN MADDOX

cardio

1.Helly Hansen Pace pullover brawith underarm mesh panels ($40,hellyhansen.com)

2.Lululemon Athletica Bitty Bracerwith nonchafing bonded seams,a hook closure and racerback meshpanels ($68, lululemon.com)

3.Athleta Double Dare Radicalpullover bra with a keyhole racerback($49, athleta.com)

4.Nike Scoop Back sports bra withadjustable straps and a hook closure

($58, nike.com)

Ban the BounceThese pop-y high-impact sportsbras can really hold their ownwhen you go turbo.

1 2

3

4

Distance(meters)

Pace

1,200

Run slightly

faster than your5K race pace

(80 to 85 percent

effort) for 3 laps.

400Recover with ajog for 1 lap (2 to

2 to minutes).

1,000

Run 2 laps at

tempo (80 to

85 percent effort).

400Recover with a jog

for 1 lap.

800

Run 2 laps at

80 to 85 percenteffort.

400 Jog for 1 lap.

400 Run 1 lap hard.

Cool-downRun easy for

10 minutes.



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THE FUTURE OF FITNESS

PART 2 O OO

THE LATEST CROP OF WEARABLETECH GADGETS CAN TRACK YOUR

EVERY MOVE, THE NUMBER OFCALORIES YOU BURN, EVEN THE

QUALITY OF YOUR SLEEP. BUTARE THESE DEVICES THE KEY TO AFITTER BODY OR ARE THEY A CASE

OF INFORMATION OVERLOAD?HERE, GET THE VERDICT ON WHETHERYOU SHOULD PLUG IN TO SHAPE UP.

BY COURTNEY RUBINPHOTOGRAPH BY DYLAN COULTER

ILLUSTRATION BY QUICKHONEY


63/126fitnessmagazine.com May 2014 6


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T

HE NEW IT IN

FITNESS Its a truth

universally acknowledged

that technology has

played a role in making

us less active, but at the same time it

has seduced us with the promise that it

can save us from its ills: Sales of wearable

technology that can link to the Internet

or work with mobile apps will grow from

$8.6 billion in 2012 to almost $30 billion

by 2018, notes IHS, an industry forecaster.

Activity trackers like the Fitbit,

Jawbone UP24 and Nike+ FuelBand,among others, have created a market for

next-generation pedometers, so to speak

well-dressed motion sensors that talk

to your smartphone by way of Bluetooth

technology and count your steps, calories

burned and even sleep. (See Track

Pack, on the next page.) Thanks to this

virtual arms race, one in 10 Americans

over age 18 now owns a modern activity

tracker, according to a January 2014

survey by Endeavour Partners, a strategy

consulting firm.

The latest science on sitting has only

fueled this tech boom in get-off-your-butt

gadgets. A stream of research suggests

that the other 23 hours when youre not

working out are crucial in dictating how

healthy you are and your weight fate.

A 2010 study of 123,216 people, publishedin theAmerican Journal of Epidemiology,

found that the more leisure time spent

sitting, the higher the risk of premature

death: Women who sat for more than

six hours a day were 37 percent more

likely to die prematurely than those who

sat for less than three hours, no matter

how much other physical activity they got.

Wearable trackers can shine a light

on the inner couch potato you didnt know

you had. Sierra Gullan, 28, of Chicago,

regularly logs sub-nine-minute miles andthinks of herself as active, so she was

surprised when her Fitbit revealed how

little she moved otherwise.

I work in an office, she explains. She

now makes a point of getting up and

moving, walking to the store, and hopping

on her treadmill at the end of the day,

if necessary, to hit her daily 12,000 steps.

Nikes latest iteration, the Nike+

FuelBand SE, motivates users to move for

at least five minutes to win the hour;

it alerts you if youve been sitting for

45 minutes. Thats based on the companys

noticing that 98 percent of its roughly

20 million users exercised but spent huge

You could call Maggie Delano, 25, a kind of track star.

Using a handful of gadgets and websites, she measures at least10 things about herself and her day, including the numberof steps she takes (the Fitbit One clip), her electrocardiogram(a special, souped-up iPhone case) and how much water she

drinks (Beeminder, a goal-tending website).Delano is a grad student at the Massachusetts Institute of

Technology who developed a wearable credit cardsize cardiacmonitor for her masters thesis, so for fun she graphs her data.

Last November in her MIT labrows of computers behindforbidding locked double doorsshe switched over from her ECGtraces to show me records of what music shes listened to.

Delano is a member of the Quantified Self movement, whichbelieves that data is the path to personal enlightenment, so Imsurprised when she stops clicking around and asks, as if readingmy thoughts, Whats the point of it? She looks over her waterdata. Im thinking of doing a series of analyses. What can I learn?

Youd think it would make the case for something.She has concluded one thing from all this navel-gazing:

Tracking things isnt enough, she says. You need to have theright mind-set to actually motivate yourself to make changesbased on the results of that tracking information.

To track or not to track? That is the million-calorie question.Surprisingly, the answer may have more to do with you thanwith the slick wristband you choose.

Like Santa Claus, almost all the latest

activity trackers can see when youre

sleeping. The same motion sensors that

give you credit when you move also tally

when youre perfectly still. But these sleep-

tracking functions can be glitchy, says

Hawley Montgomery-Downs, an associate

professor of psychology at West Virginia

University who has tested them in her lab.

They tend to count lying slothlike as sleep

and not to count when youre wakened briefly

but repeatedly by snoring or leg twitching

(indicators of a sleep disorder). Nor are light-

sleep and deep-sleep numbers very accurate,

Montgomery-Downs says. Im thrilled that

people are paying attention to sleep, she

says, but the danger here is that they trust

the device instead of themselves.

LOSING SLEEPSOME 32 MILLIONWIRELESS-CONNECTED

HEALTH-AND-FITNESS WEARABLES

WERE SHIPPED IN 2013,ACCORDING TO ABI

RESEARCH. THATNUMBER WILL LEAP

TO 42 MILLION THIS YEARAND 57 MILLION IN 2015.



65/126

chunks of the day sitting down. The Fitbit

and Jawbone UP also nudge you to meet

your goal with alerts.

Meanwhile, chances are your gym is

already plugged in to wearable tech. The

chain 24Hour Fitness offered training

packages utilizing BodyMedia armband-

style trackers for a couple of years, and

LifeTime Fitness, with clubs in 23 states,

recently launched a program in which

trainers help clients choose from amongrecommended gadgets like the Fitbit.

Movement during the day is almost more

important than the time people spend

working out with us, says Jennifer Keskey,

LifeTimes national program manager of

assessments and devices.

Of course, wristband trackers didnt

take off due to their technology alone; they

had to be more sleek than geek for us to

want to wear them. The Fitbit and Jawbone

UP come in candy colors, and the Nike+

FuelBand is so trendy that last year Vogue

devoted a page in the September issue to

the A-lists chicest accessory. (Gwyneth

Paltrow, however, wears a Jawbone UP,

and Kelly Ripa a Fitbit Flex.) Sonny Vu,

the founder of Misfit Wearables, whose

pebble-size metallic Shine is widely praised

on style, says, Our dream is to make

something so beautiful youd wear it even

if it didnt work.

GONNA MAKE YOU

SWEAT?Now that the

wearable tracker has more

or less dummy-proofed

the counting of calories

burned (for many but not all activities

more on that later), the hope is that it will

rally us to work off more of them.

Temporarily it will, for sure, thanks in

part to the Hawthorne effect, a sociological

phenomenon in which people behave

better when theyre being observed. Fitbit,

for example, says its users take 43 percent

THE NIKE+ FUELBAND IS

NOW SO TRENDY THAT LAST

YEAR VOGUEDEVOTED A

PAGE IN THE ALL-

IMPORTANT SEPTEMBER

ISSUE TO THE A-LISTS

CHICEST ACCESSORY.

O FITBIT FLEX

Instead of a numericaldisplay, light-up dotslet you know what per-centage of steps youveachieved; a tiny buzzervibrates when youve hityour goal. ($100, fitbit.com)

TRACK PACKThese buzzed-about

devices all tally your stepsand calories on your

smartphone. What setsthem apart? FITNESS

editors sweat-tested them

to spell it out.

O JAWBONE UP24

In addition to its many socialsweatworking capabilities, it vibratesto let you know if you havent movedwithin the hour and pushes timelyactivity prompts to your smartphonebased on your stats. The band doesntshow data, so youve got to check your

phone. ($150, jawbone.com)

O POLAR LOOP

The band buzzes you with options,suggesting that if you want to meetyour goal you can, say, run for fiveminutes, walk for 30 minutesor playguitar, standing, for two hours. Whenpaired with the H7 Bluetooth Smartchest strap (for an additional $80),this becomes a heart rate monitor.

($110, polarloop.com)

O NIKE+ FUELBAND SE

Youll see NikeFuel points,which may be less concretethan a mileage total(not displayed). But theyact as a universal wayto measure activities, soyou can easily compete

with pals. Loaded withsocial media motivation andbadges for good behavior.($149, store.nike.com)

OMISFIT SHINE

Unlike other gadgets, this disk canbe worn while swimming and in aspecial hip clip or necklace, plus itscoin-cell battery lasts about threemonths. Lights on the dial show yourprogress, but users may want more

detail than pretty active or kindaactive. ($120, misfit.com)

PHOTOGRAPHS BY NICK FERRARI

THE FUTURE OF FITNESS O


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HEALTHY

APP-ETITEFor our picks of fitness

apps that can helppump up and map outyour activity totals,

go to fitnessmagazine.com/trackerapps.

more steps than they did before they

bought one.

But these trackers are still too new for

anyone to say whether the fancy features

offer better results than a plain old

pedometer: A 2007 Stanford University

analysis of several studies found that

people who used pedometers increased

the number of steps they took by an

average of 2,491 a day.

Still, the numbersand the constant

sight of that wristbandare motivating.

Anne Bogel, 35, of Louisville, Kentucky,

says her Jawbone UP has changed every-

thing about her day, including what she

says to her husband: Im going out to

pick up some steps. She loves the littleflashy light that the Jawbone app gives

you when you hit your goal.

And if your device doesnt inspire you

to move, its social sweatwork just might.

Data from the companies themselves

suggest that the baked-in social features

like being able to send cheers or taunts

to your fellow Fitbit users or seeing the

step counts of others on your Jawbone UP

teammay make you more active. Fitbit,

for example, says users who join up with

friends tend to be 27 percent more active

than those using the device solo, and that

for every friend you add, you increase

the activity level by about 750 steps a day.

Nike+ FuelBand stats show that average

NikeFuel, or activity, points go from 3,137

in solo users to 3,531 in those linked with

three friends. Jawbone likewise says that

having one or more teammates makes you

walk 10 additional miles a month.

Jennifer Gimelstob, 31, of New Jersey,

and her good friend (and former Weight

Watchers buddy) connected on their

Fitbits to help keep each other on track.

Shell get 10,000 steps by 11:00 a.m.,

Gimelstob says. So Ill pick it up a little

because I dont want to be embarrassed.

As for how well these gadgets keepyou going toward your goal and off your

sofa, a 2014 Endeavour Partners report

noted that more than half of those who

own a modern activity tracker no longer

use it, with a third giving up the gadget

within six months. (Fitbit says 62 percent

of employees in their wellness program

are still participating in month three.)

The cofounder of Beyond Yoga,

Michelle Wahler, 35, of Venice, California,

was running the mile to her Pilates class

instead of drivingand taking walks with

TO ANSWER YOURCELL MID-SWEATSamsung Gear FitThe touch screen

displays your heart ratevia a wrist sensor, and

if your Samsung phoneis on you, the band

acts as a switchboardfor picking up calls

and emails on t he fly.($199, samsung.com)

TO SEE YOURINTENSITY

Adidas miCoachSmart Run Watch

A wrist sensor tracksyour heart rate, a

built-in GPS recordsyour runs, and work-

out downloads appearon-screen. Uploads

workouts wirelessly.($400, adidas.com)

TO PACE YOURRUN

Garmin Forerunner220This GPS watch

calculates your speedand distance as

you stride. Pair it w

fitness - may 2014 usa

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