Shape your

life

MAY 2016 W.M/E.M – RM5.94 (INCL 6% GST)

MALAYSIA www.shape.com.my

ELAINE DALY’S Strong BodySecrets

Boost sex

cravingsfast!

BONUS BOOKLET:30 FOOD FACTSthat helpdrop kilos

Sexy abs in 7 days Top

Tips to SILKY,

SHINY HAIR

The BEST ASIAN

SALADS

MinuteFat-

BurningWorkout

17-New Mum

KD

N N

O : PP12337/

08/2012 (030198) ISSN

1985-1499 M

AY 20

16

THE

ON

LY AC

TIVE

LIFESTYLE

GU

IDE

FOR

WO

ME

N

MALAYSIA

2 0 1 7 M e d i a K i t

MALAYSIA www.shape.com.my

ONLY RM5.94Shape your

life

Ways To Find Your HappyPlace

5

YOUR SEXIEST BOD EVER!Sculpted Abs Killer Thighs Go-Bare Arms

SKIN-SAVING FOODS

BEKAM:

CRAZY GOOD

SEX

Is it really a cure-all?

TEST YOURBREAST CANCER

IQ

OCTOBER 2015 | W.M/E.M – RM5.94 (INCL 6% GST)

p.45

Atilia “Yoga Taught

Me To Love & Let Go.”

KD

N N

O : PP12337/

08/2012 (030198) ISSN

1985-1499 O

CTO

BE

R 20

15 TH

E O

NLY A

CTIV

E LIFESTY

LE G

UID

E FO

R W

OM

EN

MALAYSIA

Shape your

life

APRIL 2016 W.M/E.M – RM5.94 (INCL 6% GST)

MALAYSIA www.shape.com.my

BLIND SPOT’SJaimieAlexander

You’ll love her 10-minute fat-

blasting workout

Shape your

lifeyour

lifeyour

KD

N N

O : PP12337/

08/2012 (030198) ISSN

1985-1499 A

PR

IL 2016

TH

E O

NLY A

CTIV

E LIFESTY

LE G

UID

E FO

R W

OM

EN

MALAYSIA

Fierce fitness

fashionLOSE YOUR BellyOur new moves make it easy

Cardio moves for

maximum burn

WIN!A Fitbit and 5 Soleussports watches!(from page 99)

How many

calories are in that

kuih?(Deets inside)

AUGUST 2016 W.M/E.M – RM5.94 (INCL 6% GST)

MALAYSIA

Fat-MeltingFormula

Kate Hudson

30-MinuteTells uswhat it takesto be this FIT!

Your Top Running

Problems:SOLVED

WHAT TO EAT FOR

More Energy

Sculpted Shoulders,Sexy Back,Perky Butt

MOVES FOR

How #TEAMMALAYSIA

is preparing forRio Olympics

KD

N N

O : PP12337/

08/2012 (030198) ISSN

1985-1499 A

UG

UST 20

16

THE

ON

LY AC

TIVE

LIFESTYLE

GU

IDE

FOR

WO

ME

N

MALAYSIA

Shape your

life

www.shape.com.my

Shape your

life

JUNE 2016 W.M/E.M – RM5.94 (INCL 6% GST)

MALAYSIA www.shape.com.my

Twilight’sAshley Greene:Sleek strong happyUp your ab game!

15 minutes to a FLAT BELLY

Seriously glowing skin expert secrets to smooth &

clear

What to eat on

#CHEATDAY

How to fight CELLULITE& WIN !

How much protein do you

REALLY need?

CROSSFIT COUPLE

Malaysia’s Hottest

KD

N N

O : PP12337/

08/2012 (030198) ISSN

1985-1499 JU

NE

2016

TH

E O

NLY A

CTIV

E LIFESTY

LE G

UID

E FO

R W

OM

EN

MALAYSIA

THE PHENOMENON

11,643eMag

* (Readership for 2015)** (Visits for 2015)

35,586**

Website11,591*FB

143,375*Total Reach

75,000*

Print

The most successful ACTIVE LIFESTYLE TITLE for women INSPIRING, CREDIBLE AND POSITIVE More than 70% are PMEBs Median age 25-35 52% exercise to keep fit 72% read SHAPE every month

44 MARCH 2016 SHAPE.COM.MY

T

SHOPPING TIP Choose a fruit that

feels heavy for its size, a sign it has

lots of juice inside.

Try it now . . . Pomelos

→ Blend one into a dressing. “To a food processor, add a small knob of ginger (about the size of a garlic clove) and a cup of diced peeled

apple; pulse several times. Add two table spoons each of lime

juice and fish sauce and a quarter cup of pomelo juice, and pulse a few more times. With the machine running, gradually stream in a quarter cup of olive oil, and blend until smooth. Season with salt and pepper. Add the pomelo segments to any salad, and drizzle with the dressing. Or you can add seafood or meat to

make it meal-worthy.”—Wesley True

→ Serve it as a topping for fish. “Peel and segment a

pomelo, squeeze all the juice from the ‘skeleton’ that’s left, and set the segments and juice aside. Trim and thinly slice a bulb of fennel, and toss the pieces with two tablespoons of olive oil, three tablespoons of chopped fennel fronds, the pomelo segments, and a pinch of salt. Drizzle the pomelo juice over cooked fish like trout, cod, or halibut; top with the pomelo-fennel mixture; and garnish with chopped toasted almonds.”

—Jeremy Fox, executive chef at Rustic Canyon in

Santa Monica, California

→ Make a sweet-and-spicy salsa. “Peel and dice two pomelos and two avocados. Stem eight sprigs of tarragon, and remove the seeds from two chillies. Mince the chillies. Thinly slice three spring onions and four radishes. Add all the ingredients to a bowl, squeeze in the juice of half a lemon, season with a half teaspoon of salt, and mix it all together. Serve this fruity salsa over pork or as a dip for chips.”

—Daniel Holzman, chef and coowner of the

Meatball Shop in New York City

Cut into the skin before

peeling.

Remember Tambun pomelos? Isn’t it a great snack to pick up on a road trip up north? They taste like a combination of mild grapefruit and sweet orange, and are a perfect go-to when you want a hit of citrus, says Wesley True, the executive chef at the Optimist in Atlanta. This Vitamin C–packed fruit is delicious with sautéed greens as a perfect counterpoint to their bitterness. So throw some in when you do a stir-fry or salad next! Or try these ideas:

eat right

Ph

oto

gra

ph

by

CL

AIR

E B

EN

OIS

T F

oo

d sty

ling

by

Bre

tt Ku

rzw

eil/A

rt De

pa

rtme

nt

BV1602_p009_RightNo 2016-01-11T15:48:25+08:00

NNo wonder you’re confused. Depending on when you read or listen to the news, you’re working out either too much or not enough. Last November, shortly after headlines praised the seven-minute workout, emerging research lowered the bar to one minute. (The study, published in the journal PLOS One, found that doing just 60 seconds of intense exercise within an otherwise easy 10-minute workout three times a week boosted endurance and lowered blood pressure.) But if you were paying attention last April, you might have felt like a slacker. That’s when a study in JAMA Internal Medicine pinned the magic number at more like an hour a day: It found that people who at least tripled the government’s guidelines of 75 minutes of vigorous exercise or 150 minutes of moderate exercise a week were the least likely to die prematurely.

The truth is, what’s best depends largely on your goals and how hard you’re willing to push yourself. “Everybody wants a clear idea of what exactly they should be doing, but there

How much exercise do you really need?The science can seem like a moving target. Sometimes less is more. Sometimes more is better. It boils down to this. By BETH JANES

Find your workout

sweet spot.

16 MARCH 2016 SHAPE.COM.MY

Ph

oto

gra

ph

s b

y C

HR

IS F

AN

NIN

G

live healthy

Ima

ge

s 12

3R

F

S

See the lightBrightening up your environment can boost your energy, slim you down, and improve your health, cutting- edge research says. But to harness the power, you need to smartly work the rays into your day. Here’s the plan. By MIREL KETCHIFF

Scientists, after extensive studies, are finally beginning to fully understand the crucial effect that light has on our internal systems. “The light receptors in our eyes communicate directly with the brain, syn-chronizing the circadian clocks that affect our immunity, appetite, mood, energy, and even pain tolerance,” says Charles Czeisler, M.D., Ph.D., the director of the Division of Sleep and Circadian Disorders at Brigham and Women’s Hospital. Exposing yourself to the right rays at the right time has a huge impact on every aspect of your health. →

SHAPE.COM.MY MARCH 2016 53

BV1602_p067_LHYIS 2016-01-11T16:02:03+08:00

BV1602_p072_Opener 2016-01-11T16:17:11+08:00

FUEL YOUR BODYDiet, recipes and more!

GET INSPIREDSuccess stories of real women

SCULPT YOUR BEST BODYTips to help you reach your fitness goals

EDITORIAL CONTENT

BE YOUR MOST GORGEOUSHottest trends in style and beauty

STAY UPDATEDThe latest news you can use.

ARM YOURSELF WITH KNOWLEDGEHealth articles that are credible & relevant.

DIGITAL

THE SHAPE UNIVERSE

WebsiteWeb exclusive content, daily updates. Open to sales buys, editorial sponsorships and project support. www.shape.com.my

BV1602_p046_Opener 2016-01-11T15:54:12+08:00

SOCIAL MEDIAAmong the fastest growing in the active lifestyle set. Open to custom

integration and as editorial and promotional platforms.

@shapemalaysia@SHAPEMalaysia

E-MagOpen to custom enhancements and e-mag exclusive sales buys.

SIGNATURE EVENTS

SHAPE NIGHT RUNAnnual project with over 7,000 participants. Year-round exposure, fully-integrated, multi-platform editorial sponsorships, event sponsorships and sales buys offered.

SHAPE FITNESS FESTIVALOur newest fitness event featured a series of back-to-back sweat sessions, games and freebies!

SHAPE ABS & ARMSShape-ers who attended the Abs & Arms event didn’t only leave feeling good but managed to snatch exciting freebies and goodies too!

SHAPE BUTT, HIPS & THIGHSWomen-only group workout session targeting common stubborn areas! Open to sponsorships and sales buys.

SIGNATURE EVENTS

SHAPE YOGA SERIES Group yoga sessions at unique locations (i.e. In The City, In The Park, and In The Sky).Open to multi-platform editorial extensions, sales buys and sponsorships.

SHAPE RUNNING WORKSHOP Held in conjunction with SHAPE Night Run. Booklet buys, sponsorships and sales buys available.

SHAPE HIKEAnnual hike for charity. Open to multi-platform editorial extensions, donations, sales buys and sponshorships.

SIGNATURE IN-MAG PROJECTS PROJECTS

SHAPE’s HOTTEST TRAINERSMulti-platform, project. Open to editorial sponsorships and sales buys.

Pants

BEST FOR ENVIOUS TUSHNike Legendary Tights The fitted design and subtle V-shaped seam streamline your silhouette and allow freedom of movement. “The training pants are perfect for those who are a bit body-conscious. It’s like a little black dress for the gym,” says our reviewer.

THE MOST SUPPORTIVE Reebok CrossFit Control Compression Tights“Tough to get into, but once you’ve slipped it on, you’ll love the way it hugs your pins and bum,” says our tester. The tights’ anti-microbial, moisture-wicking and flatlock stitching features help boost your WOD.

THE ULTIMATE MULTI-TASKER Liquido Funky Fitness LeggingsMade from soft and stretchy LYCRA SPORT fabric, the tights move with you on the yoga mat or exercise bike. Plus, as it sits just above your hips, it hides your flab! Wear with flashy sneakers for instant street-style cred.

Sports Bras

BEST FOR THE DANCING QUEEN Reebok Les Mills Dance TankIts long, drape-y silhouette sways along to your every move as you shake your bod to catchy beats. The top’s moisture-wicking fabric keeps you dry and comfy too!

BEST FOR THE GYM BUNNYNike Training Dri-Fit Tank Offering freedom of movement with its scoop neck and wide armholes, plus support with the built-in bra (nifty in chilly gyms), this will fast become your go-to workout top!

BEST FOR THE FUSS-FREE RUNNERNew Balance Accelerate Short Sleeve T-ShirtThe top’s moisture-wicking and fast-drying fabric, lightweight fit and reflective trim get you into the racing spirit.

BEST FOR THE UBËR-COMPETITIVE RUNNER New Balance Tenderly Obsessive Sports BraOur marathon-mad tester raved about its adjustable back straps for a customised fit and mesh panels for a cooler run. Wear under a running T-shirt to keep your assets in place!

BEST FOR THE GYM WARRIOR Reebok OSR W BraSleek and strappy, this sports bra offers support for weight training, rope climbing and other lower-impact workouts. It has mesh in the back, so your skin can breathe better!

Favourites 2015 APPARELTops

BEST FOR THAT ONE EXTRA

BOX JUMP Nike Zoom Fit Agility

The strategically-placed and incredibly cute Nike Zoom pods

cushion your feet where they need it the most, while the built-in booties and Flywire cables ensure

stable movements and jumps.

BEST ROAD-RUNNING SHOES Skechers GOrun Ride 3 In addition to being light, fast and responsive, the shoe’s also unbelievably comfy – you’ll feel like you’re running on a pathway of clouds, not asphalt! Our reviewer took her pair to rocky trails, and had zero problems with traction and durability.

FOOTWEARFavourites 2015

BEST WALKING SHOESSkechers GOwalk 2 – Super SockSocks on or off, this fit-for-the feet pair boasts a ventilation system and Ortholite anti-microbial sockliner, which ward off odour and slippage. Warning: once you put them on, you won’t want to take them off. Yes; they’re that comfy.

BEST NEUTRAL RUNNING SHOES

New Balance Fresh Foam 980

If you’re an average-arched runner, you’ll love this shoe’s innovative Fresh Foam midsole as it gives you lower and more natural underfoot support. The blown

rubber outsole looks pretty rad too.

BEST FOR THE MARATHON-OBSESSEDSaucony Kinvara 5 Those who are born to race will appreciate the trainer’s 4mm heel-to-toe offset as it offers a more natural yet no-less powerful gait. Plus, its Pro-Lock saddle hugs your midfoot more securely, so you can run even faster!

BEST FOR THE HIIT LOVER Reebok Les Mills ZRX TR

This Z-series trainer’s cool and cushioned upper, dual-density-midsole and unique

outsole geometry give you serious support and traction. It holds up well

on the treadmill too, reports our tester.

BEST FOR THE SERIOUS SWIMMERZoggs Hydrolife New Resort Boost Suit The swimsuit boasts exceptional fit, shape and colour retention, so you can clock over 200 pool hours without worrying about nasty chlorine. The multiway back is so sexy!

BEST BEACHWEAR Liquido 2-Piece V-Neck SwimsuitMade with long-lasting XTRA LIFE LYCRA fibre, this two-piece combats the curse of the ‘bag and sag’. It’s also a great way to flaunt your bod without baring it all!

THE MOST VERSATILESunseeker Bikini SeparatesThe top and bottom are sold as separates, so you can customise your own bikini set! Layer a kaftan over the quick-drying pieces when you need to cover up.

BEST AFTER SUN CARE Thalgo Sun Repair Cream Mask Love beach getaways but hate sunburn? This mask reduces the ‘ouch’ factor, renews your skin, and prolongs your tan.

Ain’t it grand?

MOST SQUEAKY-CLEAN WASHDettol pH-Balanced Body WashFreshen up post-workout with this gem; its signature anti-bacterial properties protect your skin from germs and bacteria found on machines and mats!

BEST WEIGHT-CONTROL DRINKHerbalife Nutritious Mixed Soy Powder DrinkIt’s not just for weight management; our often-tired colleague takes two tablespoons of this with a cup of soy milk in the afternoon to fuel up.

BEST DETOXIFIER Wellness Concept Signature Juicing ProgramComprising of the brand’s Barleygreen Premium, Beta Beet and Beta Carrot (last two not pictured here) powdered formulas, this powerhouse trio helps expel waste from your bod.

BEST FOR HUNGER CONTROL Nutrixprezz On-The-Go Packed with oats and puffed rice, this nutrient bar comes with the added goodness of roselles, almond flakes and dates, which is known to be very filling.

BEST STUCK-IN-TRAFFIC SNACK Kalbe FitbarStash some of this in your handbag; the snack is loaded with fibre, calcium, vitamins A, B12 and C, so you can munch a bar in your car without worries.

Favourites 2015 SWIMWEAR FUEL

THE ULTIMATE MEAL REPLACEMENT SPIRU-TEIN Protein Energy Shake This fast and convenient (just add skimmed milk) plant-based protein drink is tasty too; our chocolate-lovin’ reviewer enjoyed the double fudge crunch flavour.

FACE & BODY CARE

MOST WAIST-FRIENDLY BREAKFAST MEAL

Kellogg’s Special K OriginalWhat better way to kick-start your morning than to indulge in a bowl of cereals with milk, nuts and berries? Good on its own too, we reckon.

BEST DAILY PROTECTIONPalmer’s Cocoa Butter Formula SPF15 Body LotionUse this luxuriously rich (but not at all greasy!) lotion on rough and dry spots, and watch as they turn buttery soft. Comes with added UVA/UVB protection.

BEST DOUBLE-DUTY HOME GYM EQUIPMENTProForm Hybrid TrainerCardio or total-toning workout? Do both on this versatile trainer; it delivers the benefits of an exercise bike and a crosstrainer, at half the price! Plus, its 14 workout apps are pretty user-friendly.

THE PERFECT TRAINING PARTNER Reebok Titanium Upright BikeWhether you want to be slimmer or fitter, this will get you closer to your goals with its 9kg weighted flywheel and 20 preset workout programmes.

THE ULTIMATE TREADMILL KETTLER Track 9If you want to up the ante, our tester recommends getting the optional Kettler World Tours 2.0; the software allows you to run on ‘outdoor’ routes!

BEST FOR OUTDOOR LOVERSReebok Reecylcle Freedom BikeOur ‘I’m a city girl at heart’ tester enjoyed off-road cycling on this durable bike. “Gyms are great, but this really helps me de-stress... and burn calories!”

MOST USER-FRIENDLYOSIM uShape Looking for an easy (bordering effortless) full-body workout? Step on this machine while you’re watching the telly for some serious stretch-, spot- and strength-training. MOST KICK-ASS

WEIGHTS KETTLER Kettle Bells They may be small, but they pack a punch! Our reviewer says the iron handle makes it comfy to swing, and the neoprene coating protects her floor.

MOST ECO-FRIENDLY MAT Kulimkia High-Grade Mat Made from thermo plastic elastomer, this mat’s non-toxic and fully-recyclable. Lightweight with comfortable cushioning, it’s perfect for indoor and outdoor yoga sessions.

ROOMIEST YOGA BAG

Kulimkia Exclusive Edition Yoga Bag

Stash everything you need in this bag; it comes with lots of pockets, a water-

resistance nylon layer, and ventilation holes to

air it out. Functions as an overnight bag too.

THE FLASHIEST GOGGLESZoggs Racespex MirrorMirrored lenses and fits-like-second-skin frame: you’ll look like the swimming star you are in this!

HOME GYM EQUIPMENT &

Favourites 2015

ACCESSORIES

BEST FOR DANCE CLASSES Celebrity FitnessIf you’re all about shaking your body (and booty!) to upbeat music, then head to this club. “Here, you get the superstar treatment, so a membership is definitely worth it,” says our reviewer. The fitness chain also offers tough-on-your-body workout classes.

BEST FOR YOGA FANATICSTrue FitnessWhether you’re a rookie or yogi, you’ll find a suitable class here. “As a beginner, I could easily keep up with the rest of the class, thanks to the helpful instructors,” says our reviewer. Also recommended? Its Pilates classes.

BEST FOR POWER-PACKED WORKOUTS Fitness FirstPrepare to sweat buckets with like-minded gym-goers. “I can’t get enough of its Freestyle Group Training; the three-dimensional training movements really awakened my muscles,” says our tester. “And there’s more than enough weights and equipment for everyone.”

GYMS

Favourites 2015A new year calls for new resolutions – and

trust us, there’s nothing quite like opening

a box of super-snazzy sneakers to get

you psyched about acing your fitness

goals. But with so many products in the

market, which one’s best for you? Fret not;

we’ve tested and sussed out the best of

everything, from sneakers and sports bras

to machines and gyms, so you can get

fitter, faster and stronger – as planned!

A fitspo post can send you straight to the gym – but so can an inspiring coach with a rock-hard bod. So we’ve lined up 10 of the hottest trainers around town to get you pumped

up for fitness! A lil’ eye candy won’t hurt anyone, right?

SHAPE Hottest Trainers

Carol Leong, 32, Senior Manager & Circuit Coach Of Curves MalaysiaFitness motivation is easy to find, but hard to keep. As life happens, priorities change – and exercise is the first thing that gets dropped. It’s my responsibility to ensure that my client stays on track, doesn’t give up on herself, and gets her results! I’m definitely hard on my clients, but they love it and I know when to tone it down.

Music zones out all your thoughts, and the higher the BPM, the better! It allows you to focus on your workout and move with high intensity. As a trainer, when I’m energised, I’m able to bring that drive to my circuit.

Capoeira uses muscles you never knew existed – and the moves are beautiful. That’s why it’s one of my faves. The other being Curves’ 30-minute Circuit Workout.

By Zara NasarudiN Photography By EdmuNd LEE styling By aNdrEa KEE art direction By KarEN Hoo

Ma

ke

up

by

Ga

n C

hu

Fa

n u

sing

NA

RS

Co

sme

tics; H

air b

y M

ei C

ho

i

Matin Fayzal Johanabas, 27, Head Coach At Fuel Athletics, Damansara HeightsA girl outran and outlifted me once, and that propelled me straight into fitness! Prior to that, it was mostly football and ultimate frisbee for me. As a trainer, I’ve learnt to practice what you preach. If I work out a certain way, I make sure my client does the same too.

Functional training improves the way you live, adding quality to your day-to-day life. My own routine starts with a five-minute meditation, and then it’s stretching, warm-up, strength training and metabolic conditioning. This is a relatively new style in Malaysia.

I’ve heard my share of excuses, but the ‘best’ has got to be: “Waze sent me to McD.” All jokes aside, trust yourself and don’t quit. A gym where you can have fun helps! IG: @fvyzvl

Opposite page: SPortS BrA, rm235, aNd WrISt BAnD (comEs iN sEt of 2), rm45, BotH LorNa JaNE. ZIP-uP hooDIe, rm429, suPErdry. JerSey ShortS, rm89.90, JocKEy. KettleBell, rm59, Body scuLPturE at stadium.

This page:PArKA, rm79.90, uNiqLo. ‘Surge’ ShortS, rm278, LuLuLEmoN. SKIPPIng roPe, rm14.90, Body scuLPturE at stadium.

Karen Siah E-Ling, 29, Fitness Coach & Founder Of Kia Kaha FitnessMake time for your health and fitness. Everyone is busy; time is not going to free up by itself.

there aren’t any shortcuts. Find someone who managed to drop the excess kilos/ succeeded in a marathon/ etc., and ask them how they did it. You’ll discover just how much hard work, commitment and perseverance are required.

I find so much satisfaction from a good run; it’s when I feel most at home. So it goes without saying that I prefer cardio, but you do need weights; they make you a faster, more powerful runner.

I’m not a health freak who only “eats grass”! I eat frequently, in moderation. I take little to no sugary drinks, lots of good protein from fresh meat and veggies, and plenty of H

2O.

IG: @karensiah

Haziq Amirudin, 25, Personal Trainer At Jatomi Fitness, The Weld, KLSometimes, tough love is necessary. You may not like a workout that’s been designed for you, but that’s where explanation and demonstration come in. If you still don’t understand the purpose of your training, then your trainer has failed.

Clients are more confident to train in a safer environment. CrossFit’s fantastic, but it needs strict supervision, especially at the beginning, else you’ll be picking up injuries.

Just power through your weight-loss efforts even when you’re struggling, and you will see results! You need cardio, weights… and a training partner! They can give you that extra boost of motivation. And never starve yourself; eat according to your needs.

My biggest gym pet peeve: when people don’t re-rack their weights. You want to build muscle? Re-rack those weights, bro. IG: @fitxcoach13

This page:‘AS 7” hAZArD’ runnIng ShortS, rm199, NiKE. ‘SPeeDForM FortIS’ ShoeS, rm539, uNdEr armour. FuSe heArt rAte AnD ACtIvIty trACKer SPort WAtCh, rm739, mio.

Opposite page: veSt, rm179, sKEcHErs. SPortS BrA, rm157.95, NEuBodi activE at NEuBodi. tIghtS, rm239, GaPfit at GaP. ‘rIDe 8’ ShoeS, rm399, saucoNy at stadium. reSIStAnCe tuBe, rm59, rEEBoK at stadium.

Kimbeley Yap, 30, Movement Specialist At DailyMuscleyou don’t need to be an athlete to be successful in getting fit and staying healthy. But it’s vital to give your best at every workout, even if your best today is nowhere near what you accomplished yesterday. We all have our good days and bad days.

I think cardio’s overrated and boring! I often use weights (kettlebell’s my favourite) circuit style; you get the benefits of both in a single workout.

My diet consists mainly of food that my grandfather would recognise. Movement aside, if you want to shed some kilos, pay attention to what you eat. Nutrition is more important than exercise. kimbeley.com

Kevin Andrew, 27, Gym Manager At Fitness Connection, Kota KinabaluI was tired of the skinny boy looking back at me in the mirror. That was why I started training and eating right. When I saw progress, it became an addiction. People started asking: “How did you do it?” And so, I began coaching.

For me, training’s like fishing. Too tough and you may break the real; too soft and the fish will get away. But I’m here to help you achieve your fullest potential, and to do that, you need to bust out of your comfort zone. Trust the process!

no matter how experienced you are, never stop learning. American science educator Bill Nye once said, “Everyone you will ever meet knows something you don’t.” I always keep this quote in mind. I look up to Kevin Zahri; he’s my fitness guru. kevinandrewfitness.com IG: @kevinandrewofficial

This page: SPortS BrA, rm149, tIghtS, rm149, gloveS, rm139, aLL rEEBoK at stadium.

Opposite page:JerSey t-ShIrt, rm219, Puma. ZIP-uP JACKet, rm279, sKEcHErs. Polo ShortS, rm229, suPErdry. CoMPreSSIon tIghtS, rm236, Kraftfit (www.Kraftfit.com). ‘ZIIn FIt AgIlIty 2’ ShoeS, rm449, NiKE. CroSSFIt gloveS, rm169, rEEBoK at stadium.

Chen Lee Fong, 33, Freelance Personal TrainerI don’t believe in ‘crushing’ my trainee and making them puke. That doesn’t serve any purpose. I prefer using a step-by-step progression plan based on your capacity; this builds self-confidence and pushes you at the right time and intensity. But above others, I believe in mastering proper form and technique first.

understand and listen to your body. the key to weight-loss success is to set a realistic goal and focus on achieving it.

I train six days a week; two days each for horizontal press-pull, vertical press-pull, and lower body. I have my own gym equipment at home, so that’s where I normally work out. When I’m not training, I stay active by walking my dog! chenleefong.wordpress.com

Faith Nathene, 23, Part-Time Coach At Crossfit Kinabalu/X45 Fitness, Kota Kinabalu, Sabah; Athlete & Events ManagerSometimes, you have to have your ego and pride smashed for you to realise that there’s still room for improvement. But pushing someone too hard may scare them off, so I see how far each client is willing to go and adjust to that.

rome wasn’t built in a day; you might not see and feel it, but rest assured that after each sweat session, you are inching closer to your goals. Personally, American athlete Lauren Fisher depicts everything I want to achieve.

At the end of a CrossFit class, I feel like I’m floating between consciousness and euphoria! Any workout that involves the barbell is good for me, and I usually have my power playlist on. Galantis, anyone? IG: @wheresfaith

This page: SMArt vISor, rm422.90, LifEBEam (urBaN rEPuBLic, quEENsBay maLL). PArKA, rm79.90, uNiqLo. SPortS BrA, rm65, ZaLora sPort. ‘SuPer SquAD’ ShortS, rm239, LuLuLEmoN. ‘WAve rIDer 19’ ShoeS, rm579, miZuNo at worLd of sPorts.

Opposite page:ZIP-uP JACKet, rm279, Puma. ShortS, rm159, asics at stadium. SuBlIte AuthentIC 2.0 gloveS, rm49.90, LP at worLd of sPorts. reSIStAnCe tuBe, rm59, rEEBoK at stadium.

SHAPE FAVOURITESAnnual, multi-platform project to award the best in fitness, nutrition and health products. Sales buys, editorial sponsorships and on-the-shelf accreditation offered.

SHAPE SUPPORTSOUR EVENTS

SHAPE LOVES events that encourage an active lifestyle 1. KL Towerthon 2. KCK (Kiwanis) Fun Run 3. Malaysian Women’s Marathon 4. myMERCYRun 5. SCORE 6. Avenue K Balloon Run 7. Yoga Spirit Festival 8. Sutera Harbour Run9. The Spring Run 10. BMW Tennis Open... and many more!

EDITORIAL LINE UP 2017/2018

ISSUE THEME

September The Happiness Issue

November The Body Type Issue

January The Food Issue

March The Trend Issue

May The Hot Mum Issue

July The Shape Favourite Issue + Shape Fitness Festival

The Yoga IssueFebruary

The Christmas/Holiday issueDecember

The Health IssueOctober

The Sports Issue + Fitgirl CoverJune

The Budget IssueAugust

The Running IssueApril

PRINT RATES

FILE FORMATAll digital files submitted to Blu Inc must: Be in PDF format version 1.3 or higher Have embedded fonts above 8 points. Not artificially stylised All images must be CMYK format under FOGRA 27L colour profile. Images RGB format are not allowed. Be no more than 300% ink weight Be the correct advertisement size with 3mm bleed included

COLOUR PROOFSBlu Inc requires that all hard copy colour proofs must be supplied. File transmitted must be ISO Forgra 27L colour profile. Please note that colour or digital proof supplied will be used at guideline only and the advertisements produced are as per data/ specifications supplied. In order for Blu Inc to match proof colour within 85% all proofs must have Blu Inc GMC colour control bar on the MediaWedge V2 colour bar with an attached pass/fail sticker indicating compliancy. Blu Inc will not be responsible for any colour not adhering to this standard.

FONTSAll submitted fonts (for digital files) must be for MAC OS (no PC fonts). Illustrator and Freehand files should have all fonts converted to paths/outlines.

SPREADSAdvertisers using facing pages as a spread may extend matter to the centrefold line for each side. However, there is no

guarantee of precision of folding in all copies.

DIGITAL TRANSMISSIONBlu Inc prefers files to be delivered through the Quickcut Network operated by Asia On Time. Quickcut checks the integrity of files before they are sent to Blu Inc so that your files will print correctly. Blu Inc cannot accept responsibility for or fix files submitted via CD, e-mail or other suppliers.

PERFECT BOUND & TRIM MAGAZINESClearance for Blu Inc magazine should be a minimum of 6mm due to this space being visually lost in the spine. Please note, in case text runs across a DPS, text must be at least 10mm away from the gutter on both sides. The text area also needs to be at least 5mm away from the outer trim area. Do not place essential information in this critical gutter area if possible.

MATERIAL DEADLINE The material deadline is 5 weeks before publication date. If the material is not received within the deadline, the publisher reserves the right to repeat any previous advertisement of the same size or to fill the space at its discretion.

CANCELLATIONCancellation deadline is 6 weeks before publication date. All specified positions and creative buys are non-cancellable.

MATERIAL SPECIFICATIONS

FULL PAGETrim size: 200(w) x 270(h)Bleed size : 206(w)x 276(h)Text Area: 180(w) x 250(h)

DOUBLE PAGE SPREADTrim size: 400(W) X 270(H)Bleed size :406(w) x 276(h)Text Area:360(w)x 250(h)

1/3 PAGE (HORIZONTAL)Trim size: 200(w) x90(h)Bleed size :206(w)x 96(h)Text Area:180(w)x 70(h)

HALF PAGE (HORIZONTAL)Trim size: 200(w)x 135(h)Bleed size : 206(w)x 141(h)Text Area:180(w)x 125(h)

1/3 PAGE (VERTICAL)Trim size:65(w)x 270(h)Bleed size : 71(w) x 276 (h)Text Area: 55(w)x 250 (h)

2/3 PAGE (VERTICAL)Trim size: 130(w) x 270(h)Bleed size :136(w)x 276(h)Text Area: 120 (w) x 250(h)

*All measurements in millimetres. Text and images must be kept atleast 5mm from spine and trim lines.

PUBLICATIONFREQUENCY: Monthly LANGUAGE: English READERSHIP: 75, 000*BOOKING DEADLINE: 7 Weeks before publication *estimate

Shape (RM) 36x 24x 18x 12x 6x 3x Casual

COLOUR

Full Page

Double Page Spread

Two Column (Vertical)

1/2 Page

1/3 Page

3,850

7,000

2,940

2,660

4,125

7,500

3,150

2,850

4,400

8,000

3,360

3,040

4,675

8,500

3,570

3,230

2,720

4,950

9,000

3,780

3,420

2,880

5,225

9,500

3,990

3,610

3,040

5,500

10,000

4,200

3,800

3,200

SPECIAL POSITIONS

Inside Front Cover Spread

2nd Double Page Spread

3rd Double Page Spread

Outside Back Cover

Inside Back Cover

Facing Contents

Facing Masthead

10,625

10,200

9,775

8,160

5,950

5,525

5,270

11,250

10,800

10,350

8,640

6,300

5,850

5,580

11,875

11,400

10,925

9,120

6,650

6,175

5,580

12,500

12,000

11,500

9,600

7,000

6,500

6,200

MONOTONE

Full Page 2,898 3,105 3,312 3,519 3,726 3,933 4,140

*Specified positions will be charged 20% loading. All advertisement rates are quoted in Malaysian Ringgit. Rates are subject to prevailing Government Tax. female Joint Booking Rates: The total number of insertions in both magazines must tally accordingly to qualify for this package.

Blu Inc Media SDN BHDLOT 7, JALAN BERSATU 13/4, SECTION 13,

46200 PETALING JAYA, SELANGOR MALAYSIATel: 03-7952 7000 Fax: 03-7957 5446

www.bluinc.com.my

EDITORIAL ENQUIRIES EDITOR-IN-CHIEF, SEEMA VISWANATHAN: seema@bluinc.com.my

SALES & MARKETING ENQUIRIESSALES DIRECTOR , FANNIE LIM: fannie@bluinc.com.my

SALES MANAGER, RACHEL YEAP: rachelyeap@bluinc.com.my

INTEGRATED MARKETING AND COMMUNICATIONSJOLYNN KOH: jolynn@bluinc.com.my

www.shape.com.my

@shapemalaysia@SHAPEMalaysia