Kenapa Ramai Kembali Berlari di Pink Ultra

Heiiii ! Saya lari lagi di Pink Ultra edisi ke 4

Larian Ala Trail di Paya Indah Wetland, Dengkil

Tahun ni merupakan edisi ke 4 Pink Ultra dan merupakan kali ke 3 saya menyertai.  Edisi pertama (2015) dan ke-2 (2016) diadakan di Taman Saujana Hijau, Putrajaya. Edisi ke 3 (2017) di Taman Tasik Cyberjaya dan edisi ke 4 (2018) di Paya Indah Wetland, Dengkil.  Semua acara Pink Ultra adalah larian looping, berjarak 50km.

Pink Ultra dianjurkan oleh Team Pacat dan ia adalah untuk wanita saja. Tapi  peserta lelaki boleh jugak sertai dalam kategori duo; iaitu larian bersama peserta wanita dari awal sampai lah tamat larian. Selain itu ada kategori solo dan kategori relay.  Peserta diberi masa selama 10 jam untuk berlari dan perlu  dapatkan 50km untuk dapat medal dan finisher t. Tak habis lari tak dapat hokay !

Acara kali ini diadakan pada 4 Nov lepas. Saya menyertai kategori duo bersama Noi.  Kami di lepaskan pada jam 7.10 pagi.  Laluan kali ini lain dari edisi yang sebelum ini, kali ni 95% larian adalah trail. Kami kena berlari 1.5km ke check point dan pusing semula ke starting line melalui jalan yang sama.  Bermakna 1 loop adalah 3km.  Peserta duo dan solo diwajibkan untuk menghabiskan sebanyak 17 loops (51km) dalam masa 10 jam. Pemandangan di Paya Indah Wetland sangat cantik, dikiri dan kanan ada tasik dan katanya ada buaya juga.  (nasib baik masa hari tu tak ada buaya 😊  Kami tak akan rasa sunyi masa berlari sebab akan bertembung dengan runner lain berlainan arah. Tambahan pula, marshall juga selalu ulang alik untuk menjaga keselamatan peserta.

Noi dan Intan Berlari Kategori Duo di Pink Ultra 2018

Part ni memang best, makanan dan minuman yang banyak dan sedap. Ada nasi lemak, bubur ayam, mee hoon sup, buah-buahan, kek..dan bannyyaaaaakkkk lagi dan pelbagai air yang sentiasa sejuk berais.  Di Pink Ultra jurugambar mengambil gambar peserta-perserta yang kelihatan cantik-cantik belaka, hokay ! Marshall dan sukarelawan pula sangatlah peramah, banyak membantu dan sangat baik. Ini sememangnya tradisi Pink Ultra!

Bagi saya Pink Ultra memberi saya ruang untuk mencuba keupayaan saya berlari jarak jauh dan ianya ibarat training saya untuk acara larian lain yang akan datang.  Pengalaman berlari ditengah panas, mental diuji sebab route looping, sakit cramp, blister sana sini, penat, letih, rasa nak pitam, semua jadi satu kepuasan untuk saya.  Ramai yang memberi kata-kata semangat bersorak bersama, jumpa kawan baru.  Yes, bonding and more time together!

Larian Loop 50 km dalam masa 10 jam

Bagi saya Pink Ultra adalah acara yang sangat bagus untuk wanita yang ingin cuba berlari dengan jarak lebih dari marathon. Sebab semua rasa ada,  manis, masam, pahit dan pedas semua ada disini. Sedapkan? 😊 eh jom lah sertai Pink Ultra tahun depan!

Pink 🎀 October Campaign: Breast Cancer Awareness

October is here and it’s Breast Cancer Awareness Month! A worldwide annual campaign that involves a lot of organisations that brings the importance of breast awareness, education and research.

This year, we are supporting Breast Cancer Foundation  efforts by donating RM10/SGD3.3/USD2.5 for every purchase in Pink you make at nashata.com during the whole month of October.

Breast cancer is the most common form of cancer affecting women in Malaysia. About one in 19 women in this country are at risk, compared to one in eight in Europe and the United States.

“Did you know that early detection and getting appropriate medical attention can help save lives? So it is unfortunate in Malaysia that nearly 40% of the new cases identified each year were already in the very advanced stages of the disease.”

1. How does breast cancer occur?

Breast cancer occurs when the cells in the lobules (milk producing glands) or the ducts become abnormal and divide uncontrollably. These abnormal cells begin to invade the surrounding breast tissue and may eventually spread via blood vessels and lymphatic channels to the lymph nodes, lungs, bones, brain and liver.

2. WHAT CAN YOU DO?

Get your breasts checked at medical centers close to you! It is good to do screening two years after your last mammogram. It is recommended to do breast exam every year starting at age 40. A good time to go for the test is after your period ends. You can also bring your loved ones for breast checks too. There are many promotions for breast checks throughout the month. So take advantage of the promotions. In Malaysia, the list of promotions for mammogram and breast ultrasounds can be found at here 

3. HOW CAN WE HELP?

Together, we can DonateEducate and become the Messenger of Breast Cancer Awareness.

  • Wear Pink throughout the month
  • Encourage our girl friends and family members to do breast checks
  • Contribute to Breast Cancer Organisation close to you or contribute to Breast Cancer Foundation Malaysia. When you purchase any Pink items at nashata.com, RM10/SGD3.3/USD2.5 of it will go the Breast Cancer Foundation Malaysia

Here are the items in shades of pink that you can purchase and wear.

        

Lastly ladies, take care of our breasts and give them more attention this month! 😊

Info is from https://www.breastcancerfoundation.org.my/

7 Tips on How to Avoid Sports Bra Chafing

Chafing is not new to active ladies. It is a scratch mark caused by repetitive rubbing, not only between sweaty or salty skin and clothes, but also in between folds or sagging skin. Often times, you only realise when you shower after activities as you scream in pain. They are painful and not pretty.

You can call it warrior scar or sports tattoo, but here are some tips that can save you the pain :

  1. Wear a sports bra with a good fit and provides the right support. Just like your feet swells during a long run, so does other parts of your body. Give some allowances for your chest area for long hour workout.

2. Wear good quality sports bra that is made of sweat-wicking fabric and dries fast. Replenish sports bra when you have to. Sports bra worn out too, just like your shoes.

3. Remove any tags or labels on your sports bra. The more seamless, the better.

Remove tag and labels on bra

4. Apply sports lubricant on sports bra line. This includes underneath your breast, back, and around the arms.

Areas prone to bra chafing

5. Hydrate body well to avoid crystal salt build-up when you sweat. Crystal salt on certain areas can cause chafing too.

6. Get out of soaky sports bra fast.

7. Rinse and clean your body fast during and after workout. When you have too much salt on your body, rinse it off fast to avoid salt rubbing onto skin.

Other than bra area, other areas prone to chafing for women are in between thigh, crotch and armpit. Whether it is in a cold or hot weather, you can apply the same tips as above for those area.

Chafing can be avoided, so when you are planning to sweat a lot and have a long hour workout, be prepared!

 

Sharing is contributed by Nashata Runners

BMW Berlin Marathon 2018

It was sheer luck that I got to ballot as a team with Zamzamiah or better known as Amie for the BMW Berlin Marathon 2018. It was a last minute opportunity and Amie submitted our ballot in November ’17. When I found out about winning the ballot in January, I was shocked. Never had I dream about winning the ballot, what more running at one of the the Abbott World Marathon Majors.

To prepare for the Berlin Marathon, I registered and ran for the Malaysia Women Marathon 2018 in March ’18 and Standard Charted KL Marathon in April ’18.

The Expo

I took a 15 hour flight from Malaysia and arrived Berlin on a Friday, 14th Sept, two days before the race. Amie who was already on a solo backpack travel met up with me that morning and we headed to the Race Expo.

There were many exhibits at the entrance; safety cars, displays of the medals from 6 major marathons, list of runners who have raced in the 6 major marathons and many more. I managed to scribble my name on a small spot.

  • Hijabi Finishers at the BMW Berlin Marathon 2018
  • Malaysian Finishers at the BMW Berlin Marathon 2018
  • Zamzamiah did her personal best!
  • The Race Band, the Medal
  • The cute Adidas cup
  • The entrance of Race Expo
  • BMW Berlin Marathon Expo
  • A drive by Adidas to reduce plastic cup use
  • The medal for abbott world marathon majors six star finishers
  • The medals of the six major Abbot marathons
  • Malaysian runners who are Abbott world marathon majors six star finishers

 

As we walked further, there was a checkpoint for runners. A few volunteers were providing race bands for runners. As we walked in further, we saw many booths of merchandisers and running organisers, mostly from Europe. The booth to pick up the race kit was at the very end but there was no queue. We were given our race number and timing chip swiftly.The queue to pick up pre-order finisher tee was already long and we waited patiently for about 30 minutes.

The Adidas booth was always full. Runners and visitors were busy purchasing the event tee. It was selling like hot cakes for Euro30 each. We came back to get more the day after and they were already gone. So do your shopping early if you see a good bargain. We picked up the adidas drinking cup that we could use for the race – in support of their effort to reduce plastic use.

Outside of the booth area were more car display, BMW hot-air balloons and an old plane.

The Race

On the race day, which was two days after, we took the train to the race area at 7:30am. The crowd started to build up. The flag off was done in 3 waves ; 9:15am, 9:30am and 10am.

 

At the start line, everyone was bumped up by the music. As the minutes get closer to the 10am flag off, some just loose their sweaters on the streets and dash.

It was a perfect day to run. The sun was out and the weather was simply beautiful.

The routes were nice and flat. I loved checking out the city on foot and enjoyed the crowd cheering and playing music along the way. I think there were close to a dozen of performers playing music along the way and outside of cafes. At 1pm we were told about the new world record set by Kenyan Eliud Kipchoge at 2:01:39.

  • Putting on the Race Band at Expo
  • The main Expo Hall
  • The Route
  • All excited to start
  • More Halls
  • Scribble your name on it

There were many volunteers providing peeled and cut bananas & apples at designated water stations and later ultra sports energy gels.  You can choose to fuel up with water, hot tea and energy drink.

I was happy to be able to finish the 42.195km run with more than 40,000 other runners and receive the medal for my son. It was my worst timing, but I was grateful. I wasn’t in my best state of health.

Congrats to finishers & May the Abbot Major Marathons be with you!

Nashata Corporate Program

Dear women@work,

We have Nashata Corporate Program for you.

It is a part of our efforts to support and encourage fitness for working women and to make fitness more exciting at workplace.

NASHATA corporate program

Register at the link below to enjoy 10% discount for all merchandises at Nashata.com for 1 year from the date of registration.

http://bit.ly/CorpNashata

Your corporate voucher will be emailed to you upon successful verification of your work email and will be renewed on an annual basis after subsequent verification.

All communication will be sent to your personal email. Work email will be used for verification only. Therefore, please enter your valid work email for a smooth process

Email contactus@nashata.com if you have questions.

#BEFITBEYOU #WOMANUP

Get 20% OFF from Nashata Referral Program

Girl pals, We have got more goodies for you! Last year we launched loyalty reward points and we are happy that our lovely customers are making good use of it!

Now, you can enjoy MORE benefits from Nashata Referral Program. You get 20% OFF at nashata.com everytime you sponsor a friend. If your sponsored friend is new  to Nashata.com and registers an account, he or she will get 20% OFF for the first purchase. Your friend will receive an invitation to register an account via email and the 20% vouchercode will be email to him or her upon successful creation of an account.

Sponsor your friends

Here’s how to get started!

  1. Logon into your account at nashata.com
  2. Go you My Account and click Referral Program
  3. Enter the last name, first name and email address of your friends and Click Validate to proceed.
Nashata Referral Program

Go to My Account and look for Nashata Referral Program

Enter name and email addresses of those you wish to sponsor, tick the check box and click validate

Your friend(s) will get email notification as below. He/she needs to sign up at nashata.com. Nashata will email a 20% vouchercode to your friend upon successful creation of account. The voucher code is valid for 1 year.

Your sponsored friend will get an email from Nashata

Once your friend has successfully purchased his or her first item at nashata.com, you will receive a 20% voucher code from Nashata via email and it is valid for one year. Every time a new sponsored friend purchases at nashata.com, you will receive a 20% voucher! It is that easy.

What are you waiting for? Share Nashata awesomeness with your friends! Start sponsoring friends today! You can sponsor as many friends as you want.

Fun In The Sun: Stop Being Bored

Salam to all my beautiful ladies.
I pray this blog finds you in your best forms of health and wellness.

Many people are trying to live a healthy lifestyle now more than ever before. Many are looking for that circle of friends that will support this healthy lifestyle. As you know, if we want to build a healthy community and have more health aware circles then we should start with raising healthy children.

As a physical education teacher, I have been searching for the right way to approach my students and encourage them into living a healthy lifestyle and learn how to make healthy choices. The best way I have found is to make fun videos for them and it has done wonders in my teaching so far.

Here is a little fun video I made for my students.
Of course, I never do sports without Nashata being involved. The ultimate meaning if comfort.
In this video I wore the following for the two different characters presented.
– Athleisure and Azza topletics Modest Sports Shirts.
– Hooda Ellipse and Raazglove Sports Hijbs

Enjoooooy

3 Highlights from the 7th International Working Group Conference on Women & Sports

Nashata is blessed to participate in the 7th IWG on Women & Sports held on the 17th-20th May in Gaborone, Botswana. Nura Arabi, Nashata Ambassador and I were there for the first time to present a paper and to participate in dialogues pertaining to women in sports. It was a great experience, a good platform not only to share your work, but to  network, have conversations and understand topic of interests in other market.

Nura Arabi presenting her paper at IWG

Nura Arabi presenting her paper at IWG

The conference brought together academicians, media, policy makers from sports federation, United Nations and several countries, as well as private sectors. Finland, being the last IWG host brought most participants after Botswana. Other representatives came from the UAE, Kuwait, Japan, Korea, Bangladesh, Israel, Australia, Canada, New Zealand, Namibia, Uganda and South Africa.

1.  Lead the Change
The former President of Finland, HE Tarja Halonen, graced the event with an important reminder about having women leaders in sports. Birgitta Kervinen, the President of European Non-Government Sports Organization (ENGSO) supported the message : Dream, Speak up & Act. Be the leader & lead the change. A few other key speakers echoed the theme with strong emphasis on leading by efficient and effective example and to act with integrity.

Keynote Session 7th INTERNATIONAL WORKING GROUP ON WOMEN AND SPORT

Keynote Session 7th INTERNATIONAL WORKING GROUP ON WOMEN AND SPORT

The suggestions and sharing covered promoting and grooming female coaches, world class female athletes and sports media – inspire female athletes to progress further in sports. Female athletes should be given equal pay, just as men’s.

Although not highlighted at the conference, I find parents, especially mother play an important role in supporting girls in sports. Active or athletic parents have strong inclination to support children’s interests in sports, and they are good inspiration for children.

2. Safety for Women in Sports

Be it training or competition, it is important to provide adequate equipment, safe environment and space for athletes. In certain societies, due to cultural or religious belief, there could be constrain for a female athlete to travel without a family member or mahram. More conversations and awareness can help parents and organizations to understand safety protocols can be developed to ensure female athletes are safe while travel.

Asian Women and Sport Network

The International Olympic Committee has put together a kit on safe sports, available for public at https://www.olympic.org/athlete365/library/safe-sport/. You can find e-learning courses from their site.

3. Sports without Borders

I believe sports is a good way to bring people together. At the conference, a few examples were shared on how private sectors have helped marginalized community to participate in sports. It could be through donation, providing training, equipment and facilities and many more.

It is through programs by Sports  Outreach  and Sports Gift, athletes like Phiona Mutesi get to shine both in sports and academically.

Contact us if you are interested to participate in the next IWG in 2022!

Nashata sponsored a paper, titled The role of physical education in social integration, authored by Nura Arabi, Nashata Ambassador, echoed the spirit of diversity and respect. You can go through her slides here.

The 8th IWG World Conference on Women & Sports in 2022 in New Zealand. So please share the words around so that we have papers and thoughts shared at the conference. For the next IWG World Conference, Nashata is happy to sponsor accepted papers, authored by ASEAN scholars. We need more conversations and awareness so that our concerns and work can be understood and shared.

It’s Not Where I Go, But Who I Meet
Lastly, Gaborone is such a lovely city. The food was good, people are super friendly and hospitable. Every night, the organiser arranged lovely dinner followed by colorful performances. Here are some pictures of the colorful ladies from Africa!

Traditional Custom – Bostwana

Traditional Custome – Zambia

Slave Route Challenge 2018 – Cape Town

Rizq is when the city you travel to has a race that co-indices with travel dates. The Slave Route Challenge was held on 13th May, Mother’s Day in Cape Town, and I thought it was a good way to check out the city and get to know the community, so I registered for the 21km run. Cape Town is the oldest town in South Africa, also known as the Mother City

Climbing the Pentz Road, Bo Kaap Area with the city center at the backdrop. Picture courtesy of ABPHOTOZA

The registration was done online and the experience was smooth. I collected the bib and race license at the Castle of Good Hope a day before the run. It was autumn coming to winter in Cape Town and the weather was lovely with blue skies throughout my trip.

The run started sharp at 7am in front of the City Hall with three thousand participants in the half marathon category, followed by 10km and 5km every 15 minutes after. The runners were diverse and many runners in hijab ran along with me. What I like about running in hijab is getting the salams and greetings from other fellow muslims along the way. I look like many of them – the Cape Malays.

The 21km route took me along the beautiful neighborhood in the city of Cape Town with the sunrise shining upon gorgeous Table Mountain on the backdrop, Company Garden with a bit of a incline the first 5km. It was followed by a steep climb on Pentz Road 8km onward up to the top of Bo Kaap neighborhood. The runners were cheered by the residents, volunteers and locals along the way, serving local delicacies till the top of the climb. The run continued on flat roads towards the Stadium, Green Point area along the waterfront and back to the City Hall.

  • Castle of Good Hope
    Castle of Good Hope
    Castle of Good Hope
  • Volunteers at Castle of Good Hope
    Volunteers at Castle of Good Hope
  • Race Kit Collection at Castle of Good Hope
    Race Kit Collection at Castle of Good Hope
  • The start and finish point - The City Hall
    The start and finish point - The City Hall
  • The first mosque I spotted. First 2 km of the run
    The first mosque I spotted. First 2 km of the run
  • Entertainment along the way - this at Company Garden
    Entertainment along the way - this at Company Garden
  • Lovely buildnings at Company Garden
    Lovely buildnings at Company Garden
  • Mini water bags at water stations - Cute!
    Mini water bags at water stations - Cute!
  • Climbing the Bo Kaap area
    Climbing the Bo Kaap area
    Climbing the Bo Kaap area
  • At the top of BoKaap area
    At the top of BoKaap area
  • Table Mountain at the backdrop
    Table Mountain at the backdrop
  • At the top of Pentz Street, Bo Kaap
    At the top of Pentz Street, Bo Kaap
  • Colorful houses at Bo Kaap
    Colorful houses at Bo Kaap
    Colorful houses at Bo Kaap
  • Ran Around the Stadium
    Ran Around the Stadium

What I enjoyed most about the race :

  • Supportive community
    There were volunteers every 100 meters, cheering and managing the traffic throughout the run!  They dressed up in tutus, skirts and other fancy attires. Not only that, the residents at Bo Kaap area came out from their homes and cheer! The runners were close knit and friendly. Alhamdulillah, I felt at home and made new friends at the run.
  • Coke at water stations
    A coke lover like me would just find the drinks super refreshing. They even had coke zero at water stations. There was a water shortage in Cape Town and they provided drinking water packed in small green and blue plastic bags. Only coke was served in cups.

    Coke Lover was happy

  • Opportunity to check out the city on foot
    The route took me along historical and tourist sites on foot.It was a lovely and relaxing morning run. The cut off time was 3 hours 30 minutes and I took my time to finish the race. I stopped many times to capture beautiful moments. I spotted four mosques and suraus along the run. Even the race kit area was held at a historical site – Castle of Good Hope. All runners received free entrance ticket to District Six, also a historical site.

Here are more pictures!

Mosque at Bo Kaap

Mosque at Bo Kaap

Mosque at Bo Kaap

Mosque at Bo Kaap

 

Many pleas to protect Bo Kaap as Heritage Site

The Medal

I would love to run again at Cape Town! It was simply an amazing experience!

 

This Ramadan, Keep Moving

Just about a week to go until Ramadan, in sha Allah!

Every year, the period leading up to Ramadan is flooded with a lot of nervicitement (yes it’s a new word coined for moments of nervous excitement alright!) with discussions ranging from resolution and goal setting to menu planning.

During this time we make a conscious effort in realigning our spiritual well being, spending time in prayer, supplication learning and reciting the Holy Qur’an. While this remains the main focus of the month, we still have  to carry on with our daily chores and activities – and this whether we like it or not – includes maintaining our fitness levels.

In the past, I, like many others, absolved myself of any fitness related activities during Ramadan, simply because of the fears of dehydration, fatigue and hanger, which ultimately would take away from the spirit of the month. However, while making up for some missed fasts this past month, I trained and it dispelled all the notions I had built up in my head. In fact, I felt energized, Alhamdulillah!

I am a moderately active person with average fitness levels. Between work and school runs, I manage to train 3-4 days a week during which I do a mix of weight training and running.  So here I am sharing learnings from my own experience – a beginner’s perspective if you like – to encourage you all to keep moving this Ramadan!

When do I train?

I choose to train 60-90 mins before Iftar for about 30-45 minutes. While many suggest it is better to train after iftar or before suhoor, I go with what works best for my schedule. Since school and work schedules operate on shorter timings here in the Middle East, there should be enough time to prep Iftar and dinner well in advance.

The other recommended times are generally post-iftar or pre-suhoor, times at which our bodies are better hydrated and nourished.

What kind of training?

The training intensity would vary based on when you choose to train. Since this will be the first Ramadan I will be training, I plan to stick to a light schedule, which ensures that I keep my body moving.

Model: Nura Arabi Wearing Nashata Modest Sports Wear

  • Yoga routines: There are many free apps and videos which take you through simple routines that range from 10 minute warm up exercises to 40 minute deep restorative routine which are fantastic in relaxing your muscles and breaking a sweat without tiring you out.
  • Functional Training: This involves compound movements that mimic patterns from daily life. Here again, there are several apps which have routines of varying effort and duration to guide you through a simple routine. If this is the first time you would be training while fasting, I suggest relying purely on your body weight and gradually introducing light weights based on how your body takes to the stress of fasting. Start with 3 sets of approximately 10 reps of each exercise. Some great exercises are:
    • Step Ups
    • Squats
    • Walking lunges
    • Push Ups
  • Brisk Walking / Jogging: Considering the weather in the UAE during this time of the year, I stick to the treadmill. Each day of fasting can feel different, so choose a speed and incline based on how you feel on that particular day. As tempting it is to push yourself to try harder, this is not the time to set new challenges. Start with a 15 minute walk, which you can then increase gradually in duration, speed and effort as you progress.

For the sake of avoiding repetition, I will not delve into the What to Eat during Ramadan spiel. But I will emphasize  this – HYDRATE HYDRATE HYDRATE! And start preparing your body from today. With the time being between iftar and suhoor being so short in the summer months, it may not be possible to maintain fluid intake as you would on regular days. The solution? EAT water! Hydration is aided by the intake of foods rich in water content and potassium rich foods which help maintain the electrolyte balance in our bodies.

As we all know, the key to having a productive and less stressful Ramadan is being organised.  So plan ahead and schedule in your time to train!

Wishing you all a blessed Ramadan. May it be source of nourishment for our minds and bodies!