I’ve come across many people who truly want to begin working out but simply don’t know how to or where to begin. It might seem as simple as ‘just hop on a treadmill and go,’ but in reality when it comes to building the perfect routine, many different factors are at play. First and foremost, it comes down to personal preference. If you enjoy the treadmill, by all means use it. But for many people it’s a boring, mindless routine that in the long run doesn’t hold sustainable because the average person generally doesn’t like it, but rather forces themselves to do it. So the most important part of any workout routine is figuring out what types of workouts you like. Another thing that needs to be taken into consideration is the workout atmosphere. Do you feel more comfortable exercising in your own home? Are you a member at a gym or fitness studio? Or do you enjoy outdoor workouts?
Taking the first step into your fitness journey can seem like an impossible feat. But, with a little encouragement and the right routine, it’s as easy as slipping on your Blue Amin Hijab and getting to work! In order to help make the process easier, I will provide a simple and easy workout
Assalamu Aleikum wa Rahmatu Allahi wa Barakatu and Ramadan Mubarak!
We’ve all heard it said before that breakfast is the most important meal of the day. Well that still holds true when your breakfast takes place in the wee hours of the morning. As fasting Muslims in the month of Ramadan, is it imperative that we wake up in time for Suhoor every morning. Indeed Prophet Muhammad (saw) stated, “Eat Suhoor, for there are blessings in it.” [al-Bukhari and Muslim]. Here are some tips to help you wake up for Suhoor:
Remember that it is sunnah.
Waking up to have Suhoor just before dawn was the practice of our Prophet (saw). Try to practice Ramadan as closely to Prophet Muhammad (saw) as possible. This will not only help you to get the most out of your Ramadan, but it will set you up with good habits that you will, inshallah, be able to carry with you after Ramadan.
Set a goal to perform Tahajjud every morning.
Since you are already waking up well before Fajr prayer, this is the perfect excuse to add a second sunnah to your Ramadan routine. Set a goal to perform Tahajjud every morning to receive extra blessings. Remember, that every good and righteous deed you perform during this month gets rewarded 10, 70, even 700 times more than normal, subhanallah! Let’s give thanks to Allah (swt) and take advantage of the wonderful blessings He offers us this month.
Remind yourself of the benefits of Suhoor.
Waking up to eat Suhoor is not a chore, and is not meant to be a burden on us. It is a mercy from Allah (swt) that we are able to eat one last meal before starting our fast for the day. Eating Suhoor does not only provide us with spiritual benefits, but physical and mental as well. Fueling your body with the proper foods right before starting your fast allows you to stay full longer, provides your body with more energy to last throughout the day, and helps you to feel more confident in your fast.
Try to get to bed early.
I know this is a hard to do during the month of Ramadan, especially for those who have longer days. However, it will benefit you immensely if you do your best to get as much sleep as possible before waking up for Suhoor. If you are at the masjid late for taraweeh, be sure not to linger once the prayers are finished. The more sleep you get, the easier it will be to wake up in the morning.
Wake up early.
Waking up 5 or 10 minutes before fajr is probably not the best idea. Try to wake up between 30-60 minutes before the athan for Fajr prayer goes off. This gives you a chance to wake yourself up to be able to actually enjoy the food you are eating. A good idea is to do wudu and tahjjud prayer before eating Suhoor. This gives you a good chance to wake up and get yourself nice and hungry.
Take a nap.
If you are fortunate enough to have the free time, schedule a daily nap. Not only is it sunnah, but it is much easier to wake up early mornings if you know that you have the chance to get back to sleep at some point in your day.
Commit to Suhoor.
There is a huge difference between wanting to do something, and committing to something. Put the intention in your heart that you WILL wake up for Suhoor in the mornings. You will wake up to follow the practice of the Prophet (saw). You will wake up to fuel your body with healthy foods in order to have a better fast throughout the day. You will wake up for the sake of Allah (swt). When you truly want something you will make it happen.
Simplicity is key.
It will be 20 times harder to wake up in the mornings if you do not know what you want to eat, or if you know you have to prepare food a lot of food. Keep things simple, and plan out what you will eat a day in advance. Some good items for Suhoor that do not require cooking include yogurt with granola, fruit, overnight oats, cereal or protein bars.
The most important thing about Suhoor is having fun! There is a lot to do during Ramdan, and if we are constantly doing things just because we know we have to, the whole month can begin to feel like a chore. We are awake at the earliest hours of the morning while it is still dark out and everyone else is sleeping solely to eat before we fast and praise our Lord. Let’s have fun with it. Add some of your personality into your food and enjoy this blessed month! After all, Allah (swt) does not need us or our worship, this month is a mercy from him for our benefit, subhanallah.
On the 2nd trimester, I was still having the nausea but I didn’t want to take it too serious and skip the feeling. Eating after vomit is pretty hard for someone who has just lost their appetite. What I’d do is I’ll drink milk for the baby to consume just to make sure I don’t leave myself and the baby hungry after an empty stomach. Alhamdulillah, I don’t have any weird cravings.
My tips, along the pregnancy I really kept myself living a healthy lifestyle, just exactly how I’ve lived before my pregnancy. It helps a lot in terms of energy level, stamina and when it comes to delivering my baby it was easy and less tiring. I avoid pickles or junk food and fast food replacing them with more vegetables and fruits. For beverages, 99% of caffeine is cut off from my diet. The intake of milk, juices, plain water and soy protein is a must. Eating outside is not my
At the edge of pregnancy, the hunger of eating seafood was inevitable, knowing that too much seafood consumed isn’t healthy for the baby. One thing I would like to stress on. I rarely eat outside as I prefer to cook myself healthy meal and this has been going on before my pregnancy.
As a coach, do you still workout?
Yes, I still teach yoga, HIIT, Boxing, and PT for my clients. I’m quite active during pregnancy, some of my students even told me my energy level isn’t like pregnant woman at all. Lol.
Going clothes shopping can be difficult and confusing. Sometimes you head to a department store with an idea in mind, but once you get there you have no idea where to start. There are so many different styles, cuts, sizes, colors and brands that you may feel overwhelmed. Having an idea of what looks good on you will make choosing good clothes much easier. At Nashata, we have a variety of options for you to get the right sportswear according to your preferences.
Pick the Right Sports Top for You :
LONG & LOOSE
1. Riada Pesaque
Length : Thigh level
Suitable for : Indoor and Outdoor Activities
Colors : Grey | Blue
Fabric : Polyester Microfiber & Spandex
Weight : 205 grams
2. Riada Jinz
Length : Thigh level
Suitable for : Indoor and Outdoor Activities
Colors : Grey | Blue
Fabric : Polyester Microfiber & Spandex
Weight : 205 grams
After my first experience raising small amount of funds for the National Cancer Society of Malaysia at the Kuala Lumpur Standard Chartered Marathon 2019 – Run for a Reason, I knew I would run again to raise funds for charity, be it for the same or other cause. I learned that raising funds for charity is not easy, at least for me. It’s like having thick skin to get people to understand the cause and charity. You get people judging, ignoring and block you, and of course, you get friends and strangers who support the cause, unexpected ones who donate and one or two who would go extra mile to be your voice. The last two of course, very little.
Despite those challenges, I do not feel I should stop running for a cause and fortunately, when I was looking at registering for the Malaysia Women Marathon 2020, I saw a new category – Fund Raising for Malaysia Rare Disease Society. I quickly contacted the organiser to register as the link to register for that category was not ready yet. I was sold for two reasons: Firstly, running for a cause adds more meaning to my runs and secondly, it was for Lily, an 18 year old angel who suffered a rare disease – AADC since birth till the day she died on the 4th July 2019. She was the eldest child of my schoolmate Melati Khalid and Shariman Kamarulzaman.
Although Lily has left us, I hope to spread awareness about rare diseases and hope to bring good impact to a child or two.
For the uninitiated (like me), Lata Medang is a popular trekking site in Selangor, about 1 hour away from the city. The waterfall is the main attraction. The track to the waterfall is about 5km of undulating but easy terrain. There is no technical ascending or descending. It is also the entry point to another famous hiking spot called Bukit Kutu.
Where is Lata Medang?
The nearest landmark will be Kampung Pertak. When you drive from Kuala Kubuh Bharu to Fraser’s Hill, you will see just after Selangor Reservoir, a side road leading to Kampung Pertak.
What do I need to pack?
A change of clothes. There is a small hut at the parking lot to change after swimming at the waterfall. But there are no toilet facilities.
Sufficient drinking water. Food is optional as the track is easy. But it will be nice to have some light refreshment after swimming.
Trail/hiking shoes is not required as the route is easy, but it will be helpful if you have one.
Last advise for first-timers?
Get here early. By getting here early you can avoid over-crowding the picnic site and swimming area too.
This place is very popular among hikers as the route is also connected to Bukit Kutu.
It is advisable to arrive at the parking lot before 8am to avoid the crowd. Most crowds will come after 10am.
The rocks at the waterfall are slippery and the water current can be strong at times. Look out and follow the warning signs.
This International Women’s Day is just the motivation you need to stay active in the post Covid-19 era as the MCIS Life-Malaysia Women Marathon 2021 (MLMWM 2021) debuts with a difference.
Aligned with the latest social distancing SOPs, the event is expected to draw over 2,000 runners, joggers, walkers and cyclists, who would be clocking in their distance covered with the help of various digital health applications and devices.
“We’ve had a lot of request from the public and the fan base of MWM which is South East Asia’s only women’s marathon, to keep the show running this year. After detailed discussions with the organisers of MWM, we have decided to proceed by allowing all participants to run, walk, jog or cycle indoors or outdoors, in their own venues and submit their results to us electronically,” explained Prasheem Seebran, CEO and Managing Director of MCIS Life.
Into its 9th year running, today’s race launch was done entirely via Facebook and YouTube featuring prominent women from various industries joining in, namely Elivira Arul, Malaysia’s favorite ballad queen.
“Our event has its history tied back to the cause of raising awareness around women empowerment and other associated challenges faced by women. We didn’t want to miss the opportunity of celebrating this year’s International Women’s Day which carries the theme #ChooseToChallenge with a difference.
“Being the only women’s marathon in South East Asia, our first event this year goes virtual, provides various distance options, categories and even welcomes cyclists to our growing family. With this, we’re hoping women, men and children aged above 15 join us in a fun filled month long event to stay fit and active in accordance with the prevailing SOPs,” added Karen Loh, founder of MWM.
Into the second year as the title sponsor, MCIS Life has worked behind the scene with MWM to offer the following options for those keen on registering for the event this time: One-month timeline to complete the distance chosen: 8 March – 8 April 2021 4 distance options for runners, walkers & joggers to choose from: 50km, 100km, 150 km or 250km Cyclists are required to clock in 400km to complete the challenge An elite level is available for those attempting to run a full or half marathon in a single attempt
As is the tradition every year, the event will feature various other attractions including exciting contests, opportunity to raise funds for a community cause, live talks on issues relevant to community well-being as well as efforts to bring to light achievements of notable women entrepreneurs, professionals and health enthusiasts. For more information on discounts for registration as well as details of the race, please visit the social media pages of MCIS Life and MWM.
The Kuala Lumpur Standard Chartered Marathon (KLSCM) today announced the introduction of its inaugural Virtual Run, which will take place from 5 -13 December 2020 and offers free registration. Organised by Dirigo Events and with Standard Chartered Bank Malaysia as Title Sponsor, the KLSCM 2020 Virtual Run is set to become the premier virtual running event in Malaysia. The Virtual Run will offer the Full Marathon, Half Marathon, 10km and 5km distance categories and runners from all over the world are expected to participate.
The inaugural KLSCM 2020 Virtual Run will take place on 5 and 6 December 2020. The virtual run, organised by Dirigo Events, aims to encourage runners from all over the world to take part in running events again, and offers various distances (Full Marathon, Half Marathon, 10km and 5km). This event, driven by a proprietary digital App, is intended to inspire people to maintain a healthy lifestyle during this pandemic.
A Virtual Run is where participants who register for an event can run anywhere within the specified time-frame as long as they provide proof of their completed distance through digital apps or wearables.
“We wanted to create something for our runners that would motivate and re-energise everyone about running again because without events to train for, enthusiasm levels often drop easily. And with the pandemic continuing to spread, it is now more important than ever for all of us to maintain our health at optimum levels and keep our immune systems strong,” said Rainer Biemans, Director of Dirigo Events.
“We also understand that a lot of people are struggling financially at the moment and so we decided to make registrations free of charge to encourage as many people as possible to take part,” added Biemans.
“In response to our runners’ enthusiasm to stay fit virtually and remotely, we are delighted to elevate their running experience with the new and interactive KLSCM virtual run. Our first ever virtual marathon comes at a time where we are witnessing a significant shift to virtual events in the aftermath of the COVID-19 pandemic. We hope that the continued commitment of our KLSCM sponsorship will provide tangible ways for runners to keep active and engaged during such testing times,” said Abrar A. Anwar, Managing Director and CEO of Standard Chartered Bank Malaysia.
A distinct feature of this Virtual Run is that it has been designed to provide a proper challenge to participants, as unlike some virtual events where you can accumulate your mileage over several runs, the KLSCM 2020 Virtual Run requires that you complete your entered distance in a single attempt. Registration for the KLSCM 2020 Virtual Run is free of charge. Runners will receive an e-bib once successfully registered and an e-certificate (upon completion) downloadable from 21 December 2020 onwards. Other key features to look forward to are:
The KLSCM 2020 VR App
A dedicated digital Application has been developed that can be downloaded for free, and which will enable runners to track their run, submit their results, share their activity feed and comes packed with a host of other engaging features like category leaderboards and even an Augmented Reality selfie filter. You will also be able to Sync the App with your other GPS -based digital wearables like the Garmin, Fitbit, Sunto and Apple Watch.
You can only download this app next week – on the last week of November on Google Playstore and App Store. Note that it is not the same as the KLSCM 2019 from last year.
The app recognized runs recorded by GPS-based app, so running on treadmill will not be applicable for the run.
No Participation Limit to Categories
There will be no limits or quotas to the participation numbers for any distance or category. Participation will only be limited by age (12 years old and above for 5km, 15 years old and above for 10km and 18 years old and above for Half and Full Marathon). You can register as individual or a team of three. If you choose to run as a team, you do not have to run together with your team members so you can have a team consisting of runners from across the globe. Each team member gets his / her own e-cert upon successful completion of the race.
There will be no specific cut-off times for each respective distance. Participants can complete their run anywhere outdoors, at a location of their choice, any time between 12.00am, 5 December and 11.59pm, 13 December 2020 (GMT+8). If you plan to run many times from 5 – 13 Dec, just pick the best time for submission.
Inclusion in KLSCM Official Participation History
Each successful registration is entered into the runner’s KLSCM Participation History.
Special Commemorative Merchandise
To commemorate the inaugural Virtual Run, exclusively designed official merchandise such as personalised medals, event tees, sports towels and face masks will be made available for purchase during the registration period.
Standard Chartered Bank Malaysia, who are title sponsors of the traditional Kuala Lumpur Standard Chartered Marathon, resumes that role for the virtual event and are eager to play their part in encouraging Malaysians to maintain a healthy lifestyle in these trying times.
So, Let’s Register, Download the App, Train and Run our Personal Best 5 – 13 Dec 2020. Run safe & see you on the leaderboard runners!
The Malaysia Women Marathon (MWM) is a yearly running event that happens on International Women’s Day. It’s 8th version in 2020 and it was called off three days before the race day due to the coronavirus (COVID19). Many got upset about the last minute decision by the organiser and sponsor. The run was called off when the exhibitors and sponsors were already on race village to set up. The MWM was not the only race that got cancelled or postponed. However, other runs in Klang Valley went ahead on the same day -> Malaysia Youth Run 2020 & Kuala Lumpur City Day Half Marathon 2020.
Despite the cancellation, the three day expo continued at Padang Timur of Petaling Jaya. Runners came to pick up their race kits and finisher items as promised by the organiser. I was not able to go and got someone to pick up mine. I opened the race pack the day after the race day just to find the shirt I ordered was the wrong type and the finisher buff missing. This was not the first time such thing happen. A friend who ran the half marathon last year was not given the finisher buff too. I checked the event facebook page and saw many angry comments about not receiving 5km medals, even on the last date.
Hibiscus Dog Tag & Farhati’s Finisher Buff by the Malaysia Women Marathon
I committed to run the half marathon and raise funds for the Malaysia Rare Disease Society. I had obligations to keep to my words, especially towards donors who collectively contributed RM1,140 to the cause. I just had to run. I knew many wanted to run too. After all, it is a good practice to earn the medal. So, I put up a post on my instagram, inviting others and Nashata Runners to join me.
The morning twilight by Putrajaya Lakeside
A few wanted to join but a couple of turned up to run on International Women’s Day. It was a 8 km loop around the Putrajaya Lake starting from Perdana Lake Jogging Track . It was a safe and scenic route, with a couple of public toilets along the way. I brought some water, coconut water, energy bars and mars chocolate and left them at the gazebo where we started (at the Perdana Lake Jogging Track). Below was the route.
8 km loop Perdana Lakeview
We started running at 6:40am and finished when the sun was scorching hot. The first loop with Farhani and Farhati was easy and breezy, while the second loop after the 15km mark was a bit hard for both of us due to the heat. We stopped after the first loop to replenish and ran slowly until we finished the second loop under 3 hours.
Throughout the run, we bumped into other MWM runners, some solo and some in a group of two. All of them ran in a great spirit of International Women’s Day!
Half marathon route from Perdana Lake Jogging Track. It is a loop of about 10km each. We made 2 loops to achieve 21km
Now, I feel I do not need to run in races. Having a bigger cause, like raising funds for special need groups make running more meaningful. After all, with availability of public toilets, GPS/Running watches and running companions you can just train frequently and run with your friends. If I want to push the envelope, I would just join major and well-managed marathons for a good experience!
RM1,140 Raised for the Malaysia Rare Disease Society
Happy International Women’s Day! #EachforEqual. To me, every women is strong and beautiful. It is a day for us to celebrate. Here’s sending lotsa love ♥♥♥ to the ladies out there.
The runners made the best of the day, no matter where we were. Intan ran 15km in Nilai on International Women’s Day.
Take advantage of Nashata RM20/USD5/SGD3.5 voucher valid until 11 March when you purchase more than RM100/USD25/ worth of items at nashata.com. Use vouchercode EachforEqual.
It is Visit Sepang 2020 and Visit Malaysia 2020, so I decided to play tourist at the Selangor Marathon! Sepang is where the international airports are and it is well-known as a logistic hub in Malaysia. Sepang is a district in the state of Selangor.
The Selangor Marathon 2020 is the first of its kind, organised by Comrades Team Ventures. Although new, the race is organised by a reputable and experienced organiser. If you want to have a good race experience, it is important to know the historical background of the organiser.
I signed up for the half marathon, 21km. I was specially interested to register longer distances because the start and end time are before dawn. Therefore, if you plan your pace and train well, you can finish the run and just in time for Fajr / Subuh prayers at the race site. Furthermore, it would be my first time running in Sepang.
The race was held by the fringe of the Sepang Circuit on the 22nd and 23rd of February. Just to be clear, no activity was done in the circuit area. There were a few categories : 42km, 21km, 10km, 5km and kids dash that brought together about six thousand runners who laced up and ran. The start time for 42km was at 1:30am, followed by 21km at 4:30am, 10km at 7am (flag off delayed though) and 5km at 730am.
Here are collective views from the half marathon runners :
? – Well-managed. Race kit collection was held at MAGIC, Cyberjaya on 21st and 22nd of February. It was simple and well organised.
? – Well-managed within the race village
? – Ample along the route
Medical & Paramedics
? I only saw the tent at the Race Village, not on the route. Probably it was just too dark or I was just too focused looking at the starry night.
Road & route management
? Overall good. There wasn’t much elevation – pretty much flat. There were some dark area with no street lights. The good thing was that the roads were smooth and well surfaced. No potholes or uneven roads unlike the ones in the city. Runners MUST wear head lamp or/and blinkers when running in the dark. It should be a mandatory item and I feel organisers should remind runners to wear when the race is at night or early morning. Certain street lights may just fail on you on the race day and you don’t want to get injured. The runners were running in parallel with the plane at certain parts of the route. Now, I know how it feels running next to planes taking off and landing right next to you – SUPER SLOW.
Water Station, Sponges and Muscle Spray
? – Well-prepared throughout the run. Coconut water was provided at some stations.
? I felt safe throughout the run. There were ample volunteers and traffic policemen at main junctions. There were not many traffic on the route as it was very early in the morning.
Medal and Finisher Collection Area
? – Collection was superb, fast and well-managed. As I passed the last check point and the finish line, I received a medal and continued to queue for the shirt. Just named my size, and they gave me one. Design of the medal and finisher item was simple and I always like it simple!
Selangor Marathon Medal & finisher tee for 21km finishers
Selangor Marathon Medal – Red and Yellow
? Unlimited food at the event village. Just pick as many nasi lemak, cendol, bananas, buns and water as you want. There is no limit. I find this super cool and relevant because each and everyone of us has a different appetite, calorie intake and running distance. So, take what fills you up.
? Since the start time for the full and half marathon was early, many manage to finish their runs and pray at the race village. A few late runners had to pray at the water station.
Running Participation ? Healthy number of runners. These numbers are taken from results.checkpointspot.asia indicating those who ran, registration may be more.
42km : 916 runners
21km : 1,565 runners
10km : 742 runners
5km : 1,600 runners
Kids Dash : 87
Intan Suraya and Farhati Tajudin, Lady Finishers of Full Marathon ?
? Due to the COVID19 and travel restrictions, I didn’t see many foreigners. Just a few Indonesian runners at the half marathon. I was glad the organiser decided to proceed with the run as many were looking forward to it and the threat was not much in the month of February.
? Nice and friendly environment. Finishers would sit around, get foot massages, rest, eat their nasi lemak and catch up with friends until it got hotter. Every runners looked happy and cheerful refilling milo from the milo truck. There was ample finisher items and refreshments for everyone!
Nashata Booth @ the Race Village
I enjoyed the run that day, mostly because of the beautiful starry night skies. The sky was so clear that I could see countless twinkling stars every time I look up. It was a cool morning as well.