Weekend Training Plan for Marathons

Ladies, here’s Nashata Runners calendar for July, August and September for long distance running! You can join these weekend sessions if you want to train for half and full marathon anytime before October.

This weekend training plan is tailored for those running  half marathon for SCORE RUN 2019, PJ Half Marathon and Standard Charted KL Marathon 2019. You can also join us if you would like to train for full marathon at the Standard Charted KL Marathon.

The distances planned for each weekend is to prepare you for upcoming races and what we do is to train  together with you. This plan does not include plans for weekdays. Do train on weekdays as well to ensure you gain enough mileage prior to races.

There are two main venues for our training: Cyberjaya and Bukit Jalil. The meet points are Perdana Lake Jogging Track for Cyberjaya and Bukit Jalil Car Park C for Bukit Jalil.

There is no fees involved, but if you would like to join the sessions, please whatsapp +60123112489  or email active@nashata.com. Just let us know your name, session you wish to join so that we know that you will join our session. Follow Nashata Active instagram account for updates.

Why Join Us?

Nashata runners consist of avid and seasoned marathon runners and we have inspired and supported many female runners to push their limits. If you are a new in embarking into long distance running, you can join us to get tips and support.

If you cannot join us, you can still train on your own, no matter where you are. Do clock in the mileage and keep training.

Weekend Training Plan for Marathons

 

Intan and Apeng running together at the Pink Ultra Run

Hiking @ Bukit Batu Lebah Recreational Forest, Melaka

If you are in Jasin, there is a lovely hiking spot 20 minutes drive away from the city. You get to experience rainforest wilderness, huge rocks, caves and rich biodiverdity at Bukit Batu Lebah, Melaka. You would drive through beautiful kampung sites decorated with durian, rambutan and fruit trees by the roads.

Once you arrive, you need to register with the rangers at the Eko-Rimba Park. There are a few chalets and huts for rent and you can plan to stay for a night if you want to check out the area more. When I arrive at the park, there is no guide at the office and I presume they are out with a group  hiking. I plan to take my 14 and 17 year old teenagers for an hour hike or a walk around the area. So we walk around.

In Gua Kelambu with Ranger Nik

There are three trails at Bukit Batu Lebah. However, there are no trail maps and detail information about hiking trails around the area. We just walk pass a gate that we see from afar, presuming it is the start point of the trail. We hear a few motorbikes passing by a couple of times not far from us and we just walk towards the sound. As we walk along the trail, we have to decide to either take a left or right turn. We take two left steeper turns, hoping they would lead us to the peak. The pathway is about 2 meters wide and as we hike, it gets smaller and smaller. More butterflies fly around us until we reach a transmission tower.

We walk pass the tower towards a flight of steps going uphill. The climb after that is quite difficult. The hiking path is not clearly defined and covered by dead leaves. It is a hot and dry day and the dirt is powdery and dry. It is important to wear hiking boots when you hike here as the trail is quite slippery. We keep climbing up until we see two big rocks, called the Ikan Paus (Whale Rocks). At this point, we are showered by gliding javan cucumber seeds. Many are already covering the ground and they look like papery version of bulls eye eggs.

  • Entrance Bukit Batu Lebah Recreational Forest
  • Initial Pathway as made two left turns from the gate (start point)
  • Transmission Tower
  • Steps after you pass Transmission Tower
  • Pathway covered by leaves
  • Some rope work as you clim to Batu Paus
  • Batu Paus and Laluan Paus
  • The view from peak Bukit Batu Lebah
  • Alsomitra Macrocarpa or Javan Cucumber
  • Gua Kelambu
  • Gua Kelambu

From there, we hear sounds of a group cheering and laughing. So, the three of us continue climbing  to get closer to the group. The passage is not clear, so you really need a guide if you want to be safe. We take our chances and keep climbing and luckily a few minutes later, we reach a huge rock hosting dozens of climbers, taking pictures of the view.

A group of hikers at the peak

A few of them are shockrd to see us. There are six ranger accompanying the group, and one of them volunteers to descend with us. Ranger Nik is knowledgeable and kind. He takes us to a big rock resembling an elephant and Gua Kelambu that resembles a bed covered with a mosquito net. We descend pretty quick and completed the hike of about 2km within 1 hour and 15 mins.

The area has rich wilderness. Unlike the other hiking trails that I have been to, the Bukit Batu Lebah gives a more adventurous experience – there are many interesting rocks and caves to explore. There are no directional signs on the trail and you can easily get lost. Be warned – you are not supposed to hike at Batu Lebah without a guide. The trail is not straight forward and many have lost their way.

If you plan to explore Bukit Batu Lebah, allocate at least 6 hours to go through a full trail.  They have a 6 hours open hiking trips scheduled end of this month and on the weekend of Merdeka Day.

You can find out more at their facebook page, official page or contact Nik Zaiman at 0189189102.

Walking in nature increases my sense of curiosity

 

 

Ecominim, the Gentle Household Cleaning Product

I use body soap to wash dishes for many years now. It is not perfect, but much gentle on my hands as to compared to other dish washing soap. But now, I use Ecominim dish-wash. It is more gentle and cleans better.

My Top 3 Favourites purchased at Opika Organic Store

Ecominim has a wide range of products; shoe deodorizer & dehumidifier, floor cleaner, glass and surface cleaner, dish-wash, powder and liquid detergent. My favorites are the dish-wash, detergents and floor cleaner because they are so gentle on my hands and clothes that I am confident enough to domestic cleaning without gloves on.

Care for Sportswear and Swimwear

I find Ecominim detergent suitable for workout clothes. Clothes that are made of spandex, especially activewear and swimwear are best hand-washed with gentle soap. You need to be extra careful washing swimwear if you want it to last. Avoid washing swimwear in the washing machine (use delicate setting if you use washing machine) and use cold water. To retain the shape, color and texture of the fabric, avoid using softener, do not use bleach and do not soak overnight. To avoid fading, do not dry directly in the sun.

Super Gentle on Skin

I have several floor cleaner samples and accidentally use them for hand-washed laundry.  I only realize after second load wash. However, since the detergent is gentle, my hands and workout clothes are fine. In fact, it don’t even feel that my hands are soaking in floor cleaner.

Impressed, I later use the powder detergent on subsequent machine wash and happy with my washes. The liquid and powder detergent is easily rinsed off and leaves no residue. There is no coloring in these detergents and I love the clean feeling on washed fabric. The key ingredient is plant-base and the products are safe for skin prone to eczema.

  • Ecominim Floor Laundry Detergent
    Ecominim Floor Laundry Detergent
    Ecominim Floor Laundry Detergent
  • Ecominim Floor Cleaner & Shoe Deodorizer
    Ecominim Floor Cleaner & Shoe Deodorizer
    Ecominim Floor Cleaner & Shoe Deodorizer
  • Ecominim Dishwash and Glass Cleaner
    Ecominim Dishwash and Glass Cleaner
    Ecominim Dishwash and Glass Cleaner

 

Where can you get Ecominim

You can purchase Ecominim at Opika Organic Store, 1 Utama Shopping Center, Lower Ground Floor or on their website – https://www.ecominim.com/

You can get 20% OFF by using discount voucher : NASHATAECOMINIM to purchase from Ecominim E-store valid until 30 Sept 2019.

The prices range from RM16.50 – RM26.90.

Tan Yet Mee – The lady behind Ecominim. She worked on this for many many years and I am so happy that  she made the products happened!

Ecominim are not only safe for me and you but also environment. They use ingredients that has minimal impact to the environment and produce household cleaning products that are safe. It seems them they have it all for active ladies. The shoe deodorizer is also useful for running shoes.

Click here for Ecominim Catalog

 

Part-time Sales Promoters Wanted

Nashata.com is looking for part-time sales promoters to help us at events during weekend. Training will be provided and area to cover is Klang Valley, Malaysia only.

Responsibilities :
– Work with Nashata team and event company for weekend sales activities
– Promote and sell products
– Engage with customers at events
– Setup Nashata booth at events
– Collect info and provide after event follow ups to Nashata team (if required)

Requirements :
– Able to work on weekends
– Able to travel within Klang Valley
– Loves sports and enjoys meeting people
– Able to speak English and Bahasa Malaysia
– Responsible and enjoys selling
– Possess own transport

– Payment: RM100 per day
– Attend job training in our office on 13 July 2019

Application can be made directly at http://bit.ly/nashatapromoter
For questions, email contactus@nashata.com or whatsapp +60123112489

Runners, These Are Some Important Stretches to Include In Your Routine

Salam Sisters,

I pray that your Ramadan and your Eid was full of blessings, family time and prayers.
InshAllah all of your prayers will be answered and your wishes will be granted.

Now that Eid is done, it is time to go back on track with our exercise routine.
Nashata has a great runners community. I wanted to share this quick video to help you with your stretching routine to keep you injury free and keep your legs running pain free inshAllah.

Let me know if you have any questions or if you would like to see a specific video.

Keep it Healthy,
Nura

https://www.youtube.com/channel/UCUsbESlS1mUp-2veiEc1iew

Tips bersederhana menyambut Aidilfitri

Hari Raya Aidilfitri bakal berkunjung tiba tidak lama lagi. Seluruh umat islam disyariatkan untuk menyambutnya dengan penuh rasa syukur dan gembira di atas nikmat kurnia yang Allah S.W.T anugerahkan kepada hamba-Nya yang berjaya melakukan ibadat pada bulan Ramadan.

Di hari raya kita dapat berkumpul bersama ahli keluarga, menziarahi sanak saudara, menghadiri rumah terbuka dan banyak lagi. Namun dalam menyambutnya, tidak perlulah kita berlebih-lebihan atau bermegah-megah berbelanja sehingga membawa kepada sifat riak lebih-lebih lagi membawa kepada pembaziran. Allah S.W.T mengingatkan bahawa orang yang membazir itu adalah bersaudara dengan syaitan.
.

Tips bagi mengelakkan pembaziran di hari raya

1. Berjimat Cermat Semasa Berbelanja
Jika kita lihat di pusat membeli belah pasti kebanyakan kedai membuat pelbagai promosi bagi menawarkan produknya sempena menyambut lebaran. Jangan mudah terpengaruh dengan promosi harga murah yang dilakukan, berbelanja sekadar yang perlu mengikut keperluan diri dan keluarga kita. Kita hendaklah sentiasa berjimat cermat dan bersederhana dalam berbelanja. Gunakan wang yang ada dengan berbelanja secara bijak.

2. Elakkan Membazir Makanan
Bila tiba hari raya kalau boleh kita ingin merasa semua makanan-makanan tradisi melayu yang sudah sinonim dengan hari raya. Pelbagai jenis makanan tradisi hari raya seperti lemang, ketupat, rendang, dodol dan banyak lagi. Jika zaman dahulu makanan-makanan ini disediakan sendiri tetapi kini zaman telah moden, hanya beli sahaja di pasaraya yang telah tersedia. Kita sepatutnya bersyukur dengan rezeki yang diberikan oleh Allah. Jangan sampai menyediakan makanan hari raya yang terlalu banyak hingga boleh menyebabkan berlakunya pembaziran.

3. Kuih Raya beberapa jenis sahaja
Kadangkala didapati kuih raya sekadar hiasan sahaja, langsung tidak disentuh oleh tetamu. Malah kuih raya disimpan sehingga menyebabkannya rosak dan tidak boleh dimakan lagi. Justeru, sediakan sejenis atau dua jenis kuih raya ikut keperluan berdasarkan tahun-tahun lepas.

4. Baju raya
Jika puasa selama 30 hari, baju pun nak 30 pasang. MasyaAllah! Jangan jadikan hari raya kita dengan sifat riak dan membazir. Beli sepasang atau dua sahaja baju raja (jika mampu), jika tidak mampu, sediakan baju yang paling baru untuk dipakai di hari raya.

Kita perlu merancang perbelanjaan agar tidak berbelanja melebihi daripada kemampuan. Dalam kita bergembira menyambut hari raya, janganlah pula lupa kepada orang yang tidak berkemampuan. Ada yang tidak berkemampuan membeli pakaian baru dan tiada makanan di hari raya. Dengan bersederhana menyambut hari raya kita dapat bersyukur kepada Allah dengan nikmat rezeki yang kita perolehi.

Semoga dengan kedatangan Syawal tahun ini dapatlah kita mendidik diri dan ahli keluarga meraikannya dengan cara sederhana di samping terus mentaati apa yang diajarkan oleh agama Islam dan semoga kita semua juga diberi keberkatan dan keampunan serta dipanjangkan usia bertemu dengan Ramadan akan datang dan segala amalan kita sepanjang Ramadan diterima oleh-Nya.

 

 

 

Legs/Hips stretch – Good for Acheiving Splits

Salam Sisters,

This is a quick 9 min stretch for the legs and hips.
Take advantage during Ramadan and do it when you can. It will help kick away any stagnant feelings in your muscles.
If you want better results, try to hold each pose for 30 sec to one minute. 

Let me know if you have any questions or if you want any specific workout videos.

Peace and Love
Nura

Use Code “Nura” for a 10% discount on any Nashata products <3 

FullBody Workout – 4 Sets – NO Equipment Needed

Salam Sisters,

Here is a new video in the NO Equipment Series.
Today it No Equipment FULLBODY Workout.
All you need is your energy and some space.

How to use this video?
I have 4 sets of full body workout out. Pick which ones you want to do and repeat each move 10-15 times. Then repeat them 3 times.

Workout Outfits Details: 

Sports Hijab:
– Hooda Ellipse in Black

Modest Sports Tops: 
– Ultra Top II in Pink
– Ultra Hoodie Gen in Gold and White
– Zipper Hoodie in Grey

Leggings: 
– Riada Training Pants II
– Riada Sweat Pants II

Use Code “NURA’ for 10% discount from Nashata.com 

Keep It Healthy,
Nura

Benefits of Joining a Race – Why pay to torture myself?

Why should we invest time, effort and money to join races?

I have personally received many feedback about how it is wasteful to spend on races. The time and effort spent to train for the races are better off spent on other beneficial things they say. While I respect the opinion of others, I beg to differ.

We study for exams. Undergo training for work.

Should we simply take a chance in life?

Entering a race is like a learning process with many beneficial attributes for this lifetime and the next. Learning should never cease in one’s lifetime regardless of age. One should yearn for lifelong learning and should be willing to spend on beneficial education. Learning is not constrained only within the classroom walls. Learning happens everywhere. We spent most of our time learning through books in the classroom or perhaps reading online. We learn through experience, our own or from others, where it is most beneficial when followed by reflections. We learn best when we are able to apply the theory we learnt into practical exercises where we are able to relay and convert words into productive actions.


How do one learn to speak with confidence? Learn the techniques in theory in a classroom or from a book. Does it end there? Will one automatically develop confidence upon graduating from a theory only course? Definitely no. One needs to go for a series of lessons which includes practical exercises, speaking to the mirror, practice in a mock set up, etc. One will finally be successful when they eventually effectively deliver a talk/speech in front of a life audience.The police force, the armed forces, the fire fighters, the paramedics, doctors don’t become what they are just through books and lectures. They undergo a series of training to be able to perform effectively and efficiently when the time of need arrives. When the bell rings, when the siren sound
off, when the call is made… they are prepared. Prepared due to the practical lessons, intensive training, like it is the real thing and through repetition. And it is imperative because, the preservation of life, depends on them, their capabilities, their abilities to perform under stress.

How do we learn to have tawakkal (reliance on Allah alone)?

How do we practice istiqomah (steadfastness)?

How do we learn to instil discipline in ourselves?

How do we learn to develop sabr (patience)?

How do we foster teamwork, inculcate determination, resilience?

How do we become confident?

When Allah put trials and tribulation in our path,

is He torturing us?

Or training us?

I choose to believe the latter

We usually would wait till the next real life challenge or the next calamity before we
know whether we have any of those qualities and abilities . What if there is a way for us to develop these heaven-worthy qualities through self-imposed challenges? Wouldn’t it be better than to wait for something to happen to see whether we have such abilities?What if we are able to train ourselves purposefully to adopt those qualities? There are many ways… and one way is to enter a race.

Once we are committed to a race, we will have to plan our training schedule. Training must be progressive and adequate with enough time for rest and recovery. A poor plan or failure to follow the plan will result in poor performance or injury. One would definitely suffer throughout the race without proper training. With this knowledge, we instill discipline upon ourselves to keep to the training schedule and meet training objectives in order to compete/complete the race successfully.

A well planned training program is essential. We need to instil discipline to follow the program and to meet the training objectives. This ensures that we do not suffer during the race and not incur any injuries

Discipline and istiqomah Checked.

Race day. How can one not clearly see how completing a race comes with great benefits? The more difficult the race/challenge, the higher quality of benefits attained. Completing a race requires much determination. It not only requires physical strength, it calls upon great mental strength. The long distance, the elevation gain, the inclement weather, the obstacles – man-made and natural, the sheer fatigue are factors which can bring one down to the ground, admit defeat, call it quits, DNF.

Resilience is what drives one to cross the finishing line, jump over the fiery pit. The journey increases one’s level of situational awareness, sportsmanship. One learns to appreciate nature, His creations and ponder over His grace and blessings. Standing at the foot of a mountain makes us timid and humbled at His Magnificence. Standing at the summit will make us prostrate in gratitude, awed at its beauty. Racing in a team will foster teamwork, spirit of altruism, unity, patience. Promotes social wellness. Free falling requires one to embrace the essence of tawakkal. With landing knowledge in hand, safety checked, one surrenders to Allah as the feet land safely to the ground (or not). Wall/rock climbing promotes problem-solving skills, enhances coordination, increases strength. Completing the race/challenge brings a bout of newly attained confidence, increases one’s self- esteem, negates one’s uncertainties over her own abilities, upon His Mercy and Might.

There are some things that we simply cannot learn just from books

Determination, Resilience, Social Wellness, Environmental Wellness, Physical Wellness, Emotional Wellness, Spiritual Wellness, Sabr, Tawakkal, Confidence Checked.

Forging of camaraderie through hard times

The above mentioned qualities are probably less than 50% of the total wholesome benefits of completing a race/ challenge. Not to mentioned the health benefits it claims as made obligatory (wajib) in the deen. The best thing is, all these qualities and benefits does not end at the finishing line. It transforms us. Whatever we attained in that one challenge is applicable in real life as well! Tadaaaa.. (Surprising meh?) Having overcome such hardships willingly, in a controlled environment, we will be able to face anything that crosses our path in syaa Allah. What is a mere life’s obstacle when you have climbed mountains and touched the clouds, when you have jumped over walls, tumble through grit, run through pain and fatigue, swim across the ocean… Believe me, you will automatically apply the qualities you attained and reap the benefits. Our everyday chores becomes simpler, dreams and goals becomes more achievable, trials and tribulations becomes more palatable. Consider races and challenges you sign up for as simulations of a real life challenge. With the knowledge, you have made the effort and play your part to prepare yourself, when the real thing happens, you take action then you let go and let God.

He told us that life is nothing but trials and tribulation. Each one to prepare us for the next and every struggles is never in vain. Every hardship is a stepping stone and we get stronger at every successful step. He said knowledge is the key to paradise. Successful are those who bears patience and is grateful. We can choose to wait and see or work hard to prepare ourselves. We study for exams. Undergo training for work. Should we simply take a chance in life?

Lets calculate. (ROI vs Opportunity Cost)

  • $100 x 12 local races = $1200 spent on races (It’s not much for an lifetime investment)
  • 2hrs of training x 6 days x 52 weeks = 624 hours / 8760 hours in a year (7% of your total time!)
  • 624 x 500 = 312 000 calories loss (Is this not beneficial?)

A 1 hour walk will burn between 1.6 and 2.4 calories for every pound of your weight, depending on speed. That’s 250 to 350 calories for the average person walking pace

We all have 24hrs each day. 2 hours of training leaves us with 22 hours to do everything else. Sleep, rest, eat, work/attend school, attend religious classes, pray, housework, read, practice a hobby, meet friends, cook, spend time with family and much more. There is definitely much to gain than to lose. Need I say more?

In conclusion, being committed to a race will not only increases one’s physical strength but also mental, emotional and spiritual strength (with the right intentions and proper execution). It builds character, qualities one requires not only to complete a race but to overcome challenges in our everyday lives.

Disclaimer: To fully reap the benefits with barokah (His blessings), one must practice this within the stipulated laws of syariah and in moderation like everything else we do.

Mother’s Day Contest & Special

Mother's Day Contest

Post a picture of you and mom or you and daugther wearing Nashata and/or doing an activity on your instagram account and stand the chance to win RM20/SGD8/USD5 voucher, valid at nashata.com. Please add these tags on your post. : #nashata #AnaNashata #MomAndI. The contest ends 13 May 2019.

Top 5 winners will be notified two days after contest and will be given the vouchers, valid until 31 May 2019.

Voucher is valid at nashata.com only.

Other Mother’s Day Special

20% OFF FOR PURCHASES OF SAME PRODUCT