Expand your horizons with outdoor activities if you’re stuck in a rut and need a break from routine.

Who’s got time to fit a whole workout session into the day? The trick is to aim for bite-sized exercises that’ll get you looking fab in no time.

When you add water to a cardio workout, you turn it into a total-body resistance routine.

Being fit and healthy is a lifelong journey that comes more easily when you have the right support. And NG HUI RU, winner of Shape Fit Girl 2019, is all set to give you that.

Get to know the top fi nalists of Shape Fit Girl 2019 through these fun facts.

Why we need to rethink our workout motivation

Firm up every inch of your body with these do-anywhere suspension training exercises.

Shopping for a fitness smartwatch? We suss out the latest models that are worthy of being your workout buddy.

A sports massage may not be a blissful experience, but it’s an effective treatment that will heal old injuries and prevent new ones.

If you need an extra push to start working out to beat the scales, let these chic active wear motivate you to move more often.

Show off your shapely pins in just one month with our lengthening and strengthening workout.

There’s so much more to health than your body weight.

SCULPT YOUR BEST BODY EVER!

Through the powerful characters she plays onscreen and her work helping women and girls around the world, Black Panther star Danai Gurira has found a strength and purpose that propels her forward.

Build maximum strength using minimum equipment.

Cue the music, lights and Crubox action: the LA boxing studio beloved by celebs and models is now in Duxton. Psst, it’s owned by three Singapore siblings.

This HIIT workout includes meditation intervals that will reenergise your mind and maximise the sculpting power of every rep you do. Combine them with our tips on how to upgrade your carbs to achieve lasting energy and a trimmer body.

For many of us, home is a sanctuary to eat, chill and sleep. But for ex-beauty queen Jaime Teo, home is also her gym, art room, music studio, and food experiment lab where she bakes up a storm. She tells ESTELLE LOW how she spends most of her waking hours in her 1,100 sq ft apartment, doing productive things that are, quite frankly, out of this world.

Eating healthy carbs before and after your workout will help you push yourself harder and recover more quickly, says dietition and nutritionist Priya Lawrence, co-founder of Tried and True Nutrition in New York City and Huntington, New York. But which to pick? These bites will net you extra energy – plus plenty of vitamins and minerals.

The latest science says that this simple shift – speeding the pace of your sets – accelerates your strength gains. Here’s exactly how to tap the effect.

When you’re home with the kids or short on time, this is all the gym you need to get a routine done.

Mummy and baby classes are workout savers when you crave the gym but want to keep an eye on your tot. Another bonus: “You’re role-modeling the importance of exercise for your child,” says Bela Moté, a national director at the YMCA of the USA. “And the earlier you do that, the better.” Here’s how three popular workouts handle your off spring.

Who knew that rags and a step stool could take your home workouts to a whole new level?

EVENTS, PROMOTIONS & NEWS.

More women are donning boxing gloves, getting into their fight stance and throwing jabs to break a sweat.

Try saying that to yourself the first thing you wake up every morning.

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

Activity trackers are getting more powerful, and smartwatches are getting healthier.

Fascia is the key connective tissue below the skin that can cause a tight, knotted feeling. But show it some TLC and it will help you move well for life.

Challenge yourself with these unusual – and gruelling – workouts. You’ll be surprised at just what you can achieve.

More millennial entrepreneurs are getting into the pummelling action, lifting the sport as well as enticing beginners.

You'll feel the burn during this interval training workout - but it's worth all the pain

If you lack time to stick to workout class schedules or the sheer motivation to crank it out at the gym on your own, help is here – right on your phone.

Once regarded as a gritty, male-dominated sport, Crossfit has earned the favour of many women in Singapore. Laine Tan investigates.

Everyone on the Shape team worked her butt off (literally) to bring you this prized list.

#Fitspo. #Bodygoals. And more recently, #couplegoals.

Need a little motivation to kickstart your fitness goals?

Start the new year fully recharged by booking a wellness getaway at these amazing resorts, where health and fitness are at the heart of it all.

Power up your circuits with these dynamic combinations that will tone you up from head to toe. And with plenty of swift jabs and mighty knee-ups, you’ll get a major boost in mobility too.

Too tired to head out for prenatal fitness classes? Try this at-home workout that will give your tight muscles much-needed TLC.

We meet the founder of ClassPass and discover her secrets to staying sane and active on her entrepreneurial journey.

Just like your shoes, leggings and bra, your choice of underwear affects the quality and comfort of your workout. Our Shape Fit Girls (SFG) point out their favourites.

Let these pregnancyfriendly moves reverse the effects of poor posture and give your tight muscles muchneeded TLC.

HOW TO REFRESH FAMILIAR LOOKS AND UPDATE YOUR STYLE STANDBYS – PLUS, FOUR NEW TRENDS TO TRY FOR FALL/ WINTER 2018.

The right kind of exercise with the right nutrition is the way to go, say experts. Here are 10 ways you can make every minute really count

Shape’s art director Ray Ticsay tried the ballet-inspired workout for the first time, and walked out sore, sweaty, and super mind-blown.

Great for improving both strength and flexibility, pilates reformer classes are one of the best exercises you can do – regardless of age and fitness level.

Stay radiant and shine-free throughout any workout with these sweat-proof makeup products.

Tough HIIT workouts take it out of you, so it pays to be more nuanced about which protein and carbs you replenish with. We asked nutrition professor Melissa Murphy, of Bastyr University in California for her recs.

New science behind high-intensity interval training keeps proving it’s one amazingly effective drill. Here’s exactly how to tap its potent benefits to transform your fitness.

Get a total-body workout and feel the adrenaline rush with every punch you make and every breath you take at an aqua boxing class.

No more flatlining on indoor treadmill running. Use these tricks to re-energise your strides.

SHOULD YOU SHAMPOO YOUR HAIR DAILY?

Neue Fit’s Muay-HIIT class is perfect for anyone who wants to learn martial arts without getting kicked in the face.

Keen to jump on the fitness bandwagon, but don’t know where to start?

Sculpt any muscle you want (yes, really!) at these Shape-tested group exercise classes from Amore Fitness to Yoga Movement.

EVENTS, PROMOTIONS & NEWS

One woman’s beauty must-have can be a total fail for her bestie, simply because products should fit our individual lifestyles and beauty goals. Hence, we’ve curated these winners to suit you, whether you’re a fit girl, environment advocate, party-lover or lady boss.

Whether you’re a fitness entrepreneur or simply love to work out, Core Collective is a new co-working space worth checking out.

Shape Fit Girl is an annual search for the most inspiring, fresh-faced fitness personality in Singapore.

For actress Shay Mitchell, the secret to success, health, and happiness comes down to one smart and simple formula: Work hard, play hard; eat a lot, work out a lot. She explains.

Our hair texture – too frizzy, too flat, too coarse – is often the culprit on bad hair days. A new line of Je L’aime haircare promises to keep it all in check for beautiful hair every day.

HERE’S HOW TO BOOST YOUR GREY MATTER THROUGH EXERCISE.

Ditching certain habits for a new clean routine can help your hair grow full, shiny, and strong.

In celebration of International Women’s Day on March 8, we highlight these amazing career-oriented women, who are making significant time to pursue their fitness passions. We hope you’ll be just as inspired by them as we are.

Losing weight doesn’t have to be so hard.

These group workouts are crazy effective at raising your metabolism and torching calories for hours (or maybe even days) after.

There’s a type of carbohydrate that boosts your workout results, fat-burning power, mood and motivation. It’s fibre – and you probably haven’t been getting enough. Until now.

As you gear up for an active, sporty life, fitness writer Estelle Low highlights the hot trends to look out for.

Getting fitter isn’t just about working harder in the gym. It’s also about doing the right things when you’re out of it. Here’s how to maximise your rest day.

ZARELDA MARIE GOH finds out that the Apple Watch, soon to be packed with even more cool features, truly has everything you need to achieve your health and fitness goals.

YOUR GYM TIME IS PRECIOUS. HERE’S HOW TO MAKE THE MOST OF IT.

Why heart rate-monitored workouts are the way forward.

Divyata Raut experiences the thrills of Singapore’s first bungee workout.

Muscle and fat – your two power players for a strong, healthy shape. As scientists are discovering, their roles expand way beyond creating curves, though. Understand the latest research, and you can maximise their building and burning potential.

This no-equipment burn-and-firm workout will trim fat fast.

A well-chosen pre- and post-workout light bite helps you go the distance.

We know that being active has a positive effect on well-being, but is there a difference depending on the type of workout we choose?

Think beyond steady laps. This dynamic swimming workout will transform your body and wake up your indoor workouts. Everybody in!

What’s the secret behind the phenomenal physiques of the rich and famous? These classes that are available right here in Singapore.

This is the largest event of its kind to be held in Singapore, and it’s one definitely not to be missed!

Workouts for the on-the-go executive.

We come clean about the most misunderstood sport in recent years.

Healthy post-workout eats help maximise your recovery, making you stronger and faster. These six foods also deliver micronutrients that are crucial for muscle repair, says sports dietitian and chef Katie Cavuto, creator of the blog Nourish. Breathe. Thrive.

Not only is the new power hour doable, but the latest science shows it may be optimal for your body.

Bored of your exercise regimen or want to turn things up a notch? This month’s special section features three workouts with different end goals.

If you’re on a mission to get stronger, focus more on muscle fatigue than dumbbell weight, new research in the Journal of Applied Physiology says.

Eight calorie-busting sculptors plus a key mental move will give you a body and mind recharge, leaving you stronger, lighter and focused to take on anything.

LIGHTSABER, CHECK. SWASHBUCKLING MOVES, CHECK. SWEAT, ACHES, WOBBLY KNEES? CHECK, CHECK, AND CHECK. TRUST US, BEING A JEDI IS A LOT HARDER THAN IT LOOKS. CLARA HOW TRIES THIS AND FOUR OTHER WORKOUTS THAT LOOK FUN BUT WILL TEST YOUR METTLE.

These body-transforming moves will give you the toned and taut figure of your dreams.

Power up your fitness regime with these training tips that will help kick things up a notch and get you that taut tummy fast.

Fitness guru Jillian Michaels’ creative take on dumbbells will transform your body, giving you the strong, streamlined muscles you’ve been repping for. Guaranteed.

Want a million-dollar figure? Discover how these beautiful celebrities keep in tip-top shape.

If your New Year’s resolution is to get in shape, get more organized, or sleep better (perhaps even all three), a smart companion for your wrist could be just what you need. But with so many choices out there, how do you know which is the best for you?

BEST EXPRESS CIRCUIT TRAINING GYM CLASS

Exercising is a great idea most of the time, but there are exceptions when it’s better to play your get-out-of-gym card. Let our expert guide help you decide.

BEST HIGH-INTENSITY GYM CLASS

Joining group exercise classes is about the easiest way to get fit.

Shift your exercise routine to sundown and you’ll beat the heat plus boost your fat burn and stamina. We’ve got all the safe-sweat tips and cool-gear picks for your new power hour.

An exercise format that is a way of life in Sweden and France is now catching on in London, and making a mark in other countries like Canada and Switzerland too

Workout, then wine – it’s the ideal evening for so many women these days. In fact, research shows that exercise actually makes you more likely to drink. And in the right amount, that combo can be good for you. But the key words: right amount. Here’s your guide.

You work out. Great. But then you’re ravenous. Which can make you frantically eat back the calories you burned. There are ways to prevent those hunger pangs, though. Here’s the plan.

THE GLITTER. BOMBSHELL HAIR. TEASING WINKS. BEING A VS MODEL IS THE STUFF OF FANTASY. BUT WHAT’S A GIRL GOT TO DO TO EARN THOSE WINGS? AHEAD OF THE ANNUAL RUNWAY SHOW, HOE I YUNE ANGEL-FIES HERSELF (KIND OF).

It’s inflammation. Yes, that notorious health villain. Ground-breaking new research shows that if you practise a few simple strategies after your workout, it will actually help you build muscle, boost immunity and fight stress. Learn to harness the benefits.

That post-workout buzz doesn’t just feel amazing; it also energises you to be more positive and driven throughout the day, and helps you score better-body results. Use these science-backed strategies to make yours stronger and last longer.

Paddleboarding, surfing, beach volleyball. Kate Hudson is a fan, and so she knows what makes for the perfect sporty-sexy swimsuit. Here, she models her favourite styles and talks about what it takes to look and feel this fit.

A stability ball is known as the ultimate ab flattener, but try this transforming routine and you’ll see what muscle-making magic it works on your butt and thighs too.

This stress-busting workout can take your fat-burning through the roof and your muscle carving to the next level.

Here, the verdict on whether sweat releases toxins and proves you’re working out hard, plus answers to other questions about this important body basic.

Let your hair down and break a sweat in rhythmic fashion with the latest dance-inspired fitness trends heating up studios across Singapore.

Aerial fitness classes burn 320 calories, firm every inch and supply a unique kind of exercise high. Want a lift? Of course you do.

To celebrate my 35th birthday this year, I threw a party themed “Over The Hill”. The dress code was granny/grandpa chic (think fashion icon Iris Apfel). This was done in the name of fun, of course. I’m not past my prime. Far from it. Age doesn’t define who we are, unless we want it to. We are capable of achieving anything we set our mind to, regardless of how old we are.

This celebrity mum and co-founder of bakery Twelve Cupcakes tells ESTELLE LOW how she overcame body image issues. She now enjoys food without guilt and exercises to maintain an enviable figure.

She wears makeup to the gym; she’s a savvy businesswoman with two TV shows, an app and a book; and she’s the rock who nursed her ex through his recent health crisis. Khloé Kardashian is obviously smart, confident and strong. Here’s how she lost 16 kg, tapped into her inner toughness, and became a healthy body champion (haters be damned).

Sculpt them sleek and sexy with these six easy tricks.

Sustainable fashion has finally made the jump into fitness, so it’s time to embrace the era of eco-chic!

That’s right – doing the occasional workout tech-free can help you shape up faster.

Actress Ashley Greene on her intense exercise regimen, the need for cheat days, and volunteering with an NGO that fights human trafficking.

Fitness and nutrition experts weigh in on 11 of the most pressing questions about working out.

In the pursuit of sculpted legs, faster miles or heavier reps, sometimes the most Herculean effort you face is simply lacing up. No more letting those mental roadblocks hold you back. Find out how to think your way fit.

Want to be healthier, but not sure where to start? Here’s how to embark on your fitness journey without stressing out.

EXPERIENCE THE ADRENALIN HIGH – AND MEGA CALORIE BURN – OF TRAMPOLINING.

Whether it is those who dabble in recreational sports or professional athletes, many are looking for therapy that enables them to train better.

Here they are: the biggest calorie-melting moves you can do! Expert-chosen and lab-tested, these champion burners and firmers will knock off the kilos, jolt your routine, and revamp your body in record time. How does that sound?

These intense 10-minute Youtube home workouts will bust all your excuses for not exercising – and you don’t even have to get out of your pyjamas. AMANDA JAYNE LEE sweats it out.

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

This new pilates is pumped up! It takes tightening abs to the next level and transforms it into a total-body lean routine.

If you need something new and challenging to get you off the couch, these exciting workouts will rev up your metabolism and get your heart pumping.

Restricting yourself to just one type of workout can get boring real fast. Try these sports combos to up the efficacy and fun of your fitness regime.

After a month of excess, your body may need a little TLC. Getting to the gym is half the workout battle. Here’s how to ace it. By Sasha Gonzales

These simple recovery strategies will transform your energy – and your body.

Regular exercise and keeping healthy used to be straightforward. Now, all that has changed, with the digital-minded society of today having spawned a never-ending stream of new technology designed to tell us just how well we’re doing on the path to our goals. From a heart rate monitor or activity tracker to a health coach at the tap of your smartphone, we can all use a little boost in motivation every now and then.

In the workout world, are you what you wear? Read on to find out if fitness fashion really sculpts your muscles

Strong, confident women enjoy a good sweat – and being a winner in every area of their life.

Headed out for a run? Aim for a specifi c distance rather than a length of time to make sure you don’t shortchange your workout, suggests new research presented at the American College of Sports Medicine’s most recent annual meeting. In the study, one group of exercisers was instructed to walk or run 30 minutes a day and increase that to 60 minutes a day. Another group was given a daily distance goal equivalent to calories burned. The distance group lost about 4kg, while the time group gained a couple. “People tend to inadvertently overestimate the time they actually spend exercising,” explains lead study author Cody Morris. But distance, on the other hand, is non-negotiable, so you get the full body benefits.

Whether you’re practising back bends, running 5K, or smashing a circuit, nutritionist Susie Burrell has your pre- and post-workout snacks covered.

All the answers to those burning questions we all have about our health, body and mind. Read on for a happier, healthier you.