Healthy lifestyle : Tips for Busy Women

Posted on July 10, 2017 by eliza noordin

Busy with work, chores, family, cooking or studying? The list goes on and everyday, we struggle to find time to be THE superwoman who is fit and healthy-looking at all times. But everyday we go through battles – being tired, having daily conversations with ourselves on delaying or postponing work, sometimes salah/solat, and working out. We allow ourselves to dwell into unhealthy meals, snacking and drinking sweetened beverages.

About a year ago, my weight reached 51 kg and body fat percentage was 33%. The past months, I manage to keep my weight at 45kg, BMI 19 and body fat percentage 25%. I eat the most, alert and fastest at work. Working out and eating healthy are routines in my life. I am not a health expert – just an average jane who wants to improve health condition and loves to share.

The battles between making emotional and logical choices are always there. While we know we need to make logical choices, we are all emotional vulnerable beings. One way to avoid emotional choices is to embed healthier choices in daily routines. Here are 8 simple steps to keep a healthy lifestyle, which I practise on a daily basis.

1. First of all, know current body condition

Know your current:

Weight
Body Mass Index. A normal BMI ranges from 18.5 – 25. If you don’t know your BMI, here’s the calculator
Body Fat Percentage. The acceptable rate is 20%-25%. Here is the calculator

Know your ideal numbers and set your targets. Working towards meeting your targets.

2. Find an activity you can do on a daily basis
Just like praying and eating, make working out your daily routine. Once it is a routine, you need to be able to perform the activity anytime, anywhere. Find an activity that you enjoy and that motivates you to be be good at. As for me, even though I love swimming, I choose to run on a daily basis because it is faster and easier to perform. I perform other types of activities if I have extra time.

Find an activity that suits you and enjoyable

3. Find at least 40 mins/day to workout; 5 mins warm up, 30 mins workout, 5 mins cool down

You can find time to workout,

Before Fajr
After Fajr
Before Work – After Work before Sunsets
Before midnight

As for me, I plan to work out before shower or meal times ?. I cook or prepare meals while cooling down. It saves time.

Plan your day, make sure you workout in a safe environment if you are alone. If you cannot find a gym or unable to workout outdoor, tabata or yoga indoor instead. Make sure your family members know your whereabout when you workout outdoors.

Time is precious, so is your health. Plan your time well.

4. Dress smartly, suit up in comfy activewear if you are NOT at work

Changing from office-wear to activewear can be time consuming. Therefore, always be in your activewear so that you can quickly run or work out when you have a 40 min window. ?‍ You spend lesser time changing clothes and more time sweating out. ?Make sure your running shoes or workout attire and gears are accessible at all times. ? Leave them in your car if needed.

5. Eat healthy
Fresh fruits, vegetables and nuts offer you vitamins, protein and minerals to provide good nutrition for your body. It helps reduce body fat level. When you train your body to eat healthy, it will naturally reject unhealthy food over time. Healthy, balanced meals may not look fancy, but they are easier and faster to prepare. Tastier too!
Tips to eat healthy:

Make and pack your own meal
Fill up your kitchen with fruits, vege and nuts, especially those you can eat raw like carrots, banana, apples & grapes
Baking or grilling brings out the flavour from meat, and they are healthier & easier to make
Pick healthy menu when dining out
Make healthy choices : Fresh & Nutritious

If you are eating healthy, ignore what others have to say about it. What you consume affects your body, not theirs.

6. Get 6-7 hours of good rest or sleep everyday.

Studies show that exercise helps you sleep better. When you sleep, your heart & blood vessels get repaired & healed. Hydrate your body well. Drink a glass of water before and after bedtime.

Take a nap if you have to make the numbers

7. Track your weight, Body Mass Index(BMI) & Body Fat Percentage & achieve your targets

Don’t let your measurements slip! Make it a daily check if you can, even though it is not recommended by medical practitioners. It is harmless. Do invest in a good weighing machine that tells your BMI, Body Fat percentage & muscle mass. Then you will know how to balance workout and food intake that help you keep a healthy weight, BMI & Body Fat. Workout & eat healthy daily and watch these indicators improve.

Weigh Daily and understand your body better

8. Tweak your activities & food intake accordingly to achieve your targets. REPEAT
It is a slower process, but sustainable as the routine would help you understand your body and achieve a healthy and active lifestyle.

Don’t forget to visit, update, talk to and get feedback from your doctors on regular basis on your overall fitness condition. They are the best in giving medical and health advises.

Have a healthy lifestyle and fight all the excuses that delay you from achieving ideal fitness level. I hope the above sharing helps. I am just another lady who wants to keep healthy. Good luck & enjoy your routine!

Stay Fit & Be Happy!

Top 5 hijabis in crossfit/strength training who influenced me

Posted on June 18, 2017 by Weekend Runner

Women have realised the importance of incorporating weights into their training and work out routine. Not only it will make ladies toned and less flabby, but it will also increase their strength in their day to day activities such as lifting heavy groceries, keeping up with their kids, and running errands. I have listed my top 5 favourite strong hijabis, and provided the link to their instagram account for your ‘stalking’ (i.e. reference) convenience.

@zallibhai

A trainer based in Canada, she shares how she balances her daily life as a mom, fitness instructor, and CrossFit student.

Her passion for fitness inspires me to press that “follow” button on instagram. It’s not just her hobby – it’s a way of life. Her lively posts showed the importance of cultivating healthy habits from young through her kids, such as encouraging them to be active in sports and eating ‘clean’. Hopefully, when I have children of my own I can adopt some of her tips and healthy lifestyle for my family.

@ainramli

A trainer from Malaysia, she became an icon as there are not many hijabis locally who are proud about about sculpting their bodies. She is also passionate about making Malaysians a healthier nation by collaborating with well-known fitness icons and trainers such as Kevin Zahri.

She faced comments from haters regarding her body, but that only made her stronger. Her positive content, humour, and activities are relatable to most Malaysian girls in their 20s and 30s, proofing that strong is indeed successful and beautiful. I hope this will spark more interest and change the perception towards ladies who lift.

@hijabi.lifts

Based in UK, Nesrine breaks stereotypes by being an instructor at a gym. Not only does she trains weight lifting classes, she also trains muay thai. She is definitely one strong woman that you don’t want to mess with!

Her videos and photos are always fun to see, showing women from various background, shapes and sizes working hard to get fit. Sports can indeed be a powerful uniting tool! Nesrine also proofed that staying modest does not hinder your performance in sports, and she gets creative with layering when she practices muay thai.

@haya_cfq8

Haya Alsharhan is a trainer in the 1^st affiliated Crossfit box in Kuwait. She also competes in Crossfit Games Asia Regionals 2013 where she finished as the top 50.

In a world where Crossfit is dominated by women who embraces their muscles in sports bra and shorts, I follow her because she is one of the few professional Crossfit athlete who wears a hijab. Crossfit is a fast-moving, dynamic sport that requires jumping and inversion movements such as handstand push ups and gymnastics. As a newbie in crossfit, I still feel conscious about what I wear as ‘wardrobe malfunctions’ still accidentally happen from time to time when I’m in the box. I take pointers on how she dresses up, because sometimes all you need are minor tweaks to the regular work out clothes so it becomes hijabi-friendly.

@manirostom

A familiar face in the running scene, she requires no introduction as her photos with Nike’s Pro Hijab became sensational worldwide. She does not practice crossfire, however she teaches cycling and strength training as she is also a NTC (Nike Training Club) instructor.

What I like most about her is that she opens up about her personal life as well. It gives a glimpse into the cultural nuances and preferences from the Middle East, which can be studied and further developed into a collaboration. Despite the misleading, conservative images that the main media portrayed, I see immense potential in the fitness industry in the Middle East, and I hope that Mani Rostam continues to be a positive influence.

Driving Mileage for FTPC Singapore @ #NashataRun4Charity

Posted on April 24, 2017 by eliza noordin

Nashata Runners and running sisters from Singapore are fueled with more determination and drive to collect mileage For The People & Community-FTPC. The funds collected from #NashataRun4Charity in April will be used for Ramadhan Grocery Pack Distribution.

Seven more days to go and the runners are more committed than before. For the run in Singapore, we welcome all of you to be a part of it! You can JOIN the run virtually for RM69/SG22 or SPONSOR the run for at least RM22/SG7. It is not too late for you to JOIN the run no matter where you are. In the spirit of sisterhood, we welcome your support to be a part of a charity drive!

Mudzalifah, a Nashata Runner who is also the lead runner from Singapore took more mileage when she participated in her 1st Triathlon at the MetaSprint Series Triathlon, East Coast Park yesterday. She trained weeks and in fact months prior to the race!

Efah raced in Nashata Azza Toplectic and Nashata Body Suit.

As to date, the team has collected more than 382 km and we need your support to keep our running spirits high. You can view our progress from these hashtags on instagram #nashatarun4charitysingapore and #nashatarun4charity. It is not too late to JOIN or SPONSOR the run. You can get more info here’s.

Run Raudhah Run!

Raudhah Takes Her Run FAR!

Each and every runner updates and motivates each other. Here are updates of Rose

NashataRun4Charity is a virtual run that aims to raise funds for a ‘Charity of Choice’ in a new country every month. Nashata runners together with a group of runners in respective country would run virtually for the whole month. Nashata pays RM1 for every 1 KM each runner’s mileage. Nashata Run for Charity fosters 3 things:-

Stronger Sisterhood
Strengthen Fitness
Support a Cause

Started first in Brunei in Feb ’17, the run gathers four female runners from respective country and two Nashata runners who volunteer to run as much as they could to raise fund for a charity of their cause in the country. These runners ran 707km for an Autism Center SMARTER Brunei.

Ain the lead runner from Brunei giving collective contribution to SMARTER Brunei

In March’17, six Nashata runners from South Africa & Malaysia pledged to run to raise funds for Baitul Aman Children’s Home in South Africa. They finished collectively with 717km and all funds were channel directly to the center.

For those who have been supporting the runners and their cause – I thank you. Only Allah can reward you.

The Inspiring Running Niqabi From Durban

Posted on April 3, 2017 by Nahsuhah Nashata

Zaheda finished strong in her Half Marathon in Durban few weeks ago ?

Zaheda is one of the running sisters from Durban, South Africa who joined Nashata Virtual Run For Charity in March edition to support Baitul Aman Children Center in South Africa. Zaheda is 43 years old and a mother of 3. She runs in veil and in March and she collects the highest mileage among all which is 170km. Here are a few sharing about her passion in running in Q&A:

1. Q: When did Zaheda start running?

A : Fitness has always been a big part of my life from a young age but I only started running in my final year at school for 500 dollar loan. I went to a school where athletics played a major role, but I never participated. In my final year, I felt like I wanted to finish knowing that I at least tried. I finished second last but I was bitten. Starting off was very difficult for me, I felt like I couldn’t breathe and I almost gave up but I didn’t. Everyday, I’d go back to it until slowly I started getting better and better at it and I was doing longer distances each time. I became hooked as I was happiest when I was out there. In terms of speed and pace I’m pretty slow but I’m working on it.

2. Q: How frequent does Zaheda run?

A: I aim for 25KM a week but this year, I’m quite busy so sometimes I was only running on my treadmill, 3 to 5km, 4 or 5 times per week. On a week day, I limit my running time to an hour.

онлайн займ на карту без отказа These are some of the recorded mileage collection for Nashata Virtual Run for Charity South Africa,..she manage to collect 170km in March 😉

3.Q : When and where does Zaheda run?

A: I run early in the mornings. I live in the area which is very near to the beach, so I always run along the beach on the promenade. I am a mum of 3, my kids are independent and grown up but I try to run at time that doesn’t affect my family life. When I get back from my run, they are getting up and I’m there to prepare their breakfasts and school lunches and see them off to school.

Zaheda runs very early in the morning

4.Q : What motivates Zaheda to run?

A : My sister, Zainab run much faster, very disciplined and she is incredibly amazing and I draw my inspiration from her. We run together every Sunday and we always encourage each other to keep improve ourselves. Other than that. I have always found that running helps me get back in shape and I feel good when I’m running consistently. Unfortunately, life sometimes doesn’t allow you to do as you please always. That been said, I am also finding my time for it with proper time management and discipline you can always make it work; this is what my sister, Zainab taught me.

Note : Zainab runs at Nashata Virtual Run for Charity too and she runs FAST!

5. Q : How is Zaheda’s diet like?

A : As far as my diet, I’m not the most disciplined but I’m training myself to control my indulgences as well as my portions. What you eat really affects the way you run. Don’t take fizzy drinks, even the sugar free variety. I don’t really take supplements except my calcium supplement, so I try to eat healthy food and keep well hydrated. I also can only run on a empty stomach, if I eat before run I will feel lethargic. But, yes everyone is different, this works for me.

6. Q : How running change Zaheda’s life?

A : Running has had huge impact on my life. It helps me deal with the stress in life. I am healthier, fitter and I find that I don’t get sick often, Alhamdulillah. It is good for your body and mental well being. I often joke with my friends that I’m addicted to the endorphins and need to get my fix daily.

7. Q : What does Zaheda wear when she runs?

A: Initially I ran in an abaya but after a few near falls, I started customizing my gear and now I’ve discovered Nashata whose range I’m totally in love with. I now have the freedom of doing what I love, looking good and modest all at the same time.

8. Q : How did Zaheda discover Nashata?

A : I discovered Nashata by chance really, I searched Islamic Sportswear and it came up. Then, I followed them on Facebook. Eliza is very professional and it was absolute pleasure purchasing from her.

9. Q : What is Zaheda’s advice to other novice runners?

A : My advice is please don’t give up. It is difficult at first but it gets easier and enjoyable. Listen to your body, rest when you feel like it and don’t feel guilty. I adorn the niqaab or face veil, I’m wearing it for 5 years now, Alhamdulillah. Initially I thought I’d never run again as I had never seen a niqaabi run. I used to do strength training with a personal trainer and we found that I was getting really strong but not really loosing weight and she suggested I start running again and for a while I found excuses, silly ones, what would people say, what would I wear until finally she pushed me so hard that I was out of excuses. Things that I learnt are don’t give up on your dreams, the only thing holding you back is YOURSELF. There is certain kind of magic in misery, ask any runners out there.

InsyaAllah, may all women out there will be inspired by Zaheda, the running Niqaabi 😉

First Time in a Putrajaya Bike Convoy

Posted on March 13, 2017 by Sarah Razif

Assalamualaikum dear readers,

I got roped into a cycling event recently and the first time was always a memorable one. It started when my housemate, K. Ruby invited me to join her on the “Konvoi Berbasikal Wanita 2017”. I wasn’t that thrilled to go to think about how packed and crowded it would be. Never was my favorite place to hangout. But then again, I just had to give myself a chance to try something new like cycling convoy. So, I agreed to join.

So, early in the morning at 6:45am we headed to Masjid Tunku Mizan to pick up borrowed bicycles. The event organiser provided bicycle and helmet rental services for participants but we found it’s quite expensive; they charged the helmet for RM50 with a shirt costing RM35. That alone was pricy, forget about the bike itself. Alhamdulillah, K.Ruby managed to borrow two bicycles from her friend and I borrowed helmets and a bike chain lock from K.Eliza, a very generous boss.

Jazakallah to the borrowers. Couldn’t have done this with them.

At 7:15 am we cycled to Dataran Putrajaya, Presint 3, where the registration reception is to pick up our plate number. As expected, the event was flooded with estimated 11,000 people.

Plate number for bicycle. How cute.

We went to the starting line at 7:30am. They start with a briefing and body warm up to avoid any injuries. The briefing was given by Serina Redzuawan and some other artists were also at the event. They are Vanidah Imran, Janna Nick, Linda Onn, Siti Nurhaliza and more (sorry I can’t recall all of them). At the same time, school kids (volunteers) were actively giving breads and waters to all the participants.

Around 8:00 am, the sirens were blown and everyone excitedly started their journey.

K.Ruby and me were like packed sardines waiting at the starting point

Along the journey, I saw a huge range of age from the children to the senior citizens, different races, different types of bicycles and more. It was amazing to see how strong these elderly are. They were old with gold youthful spirits. Moms who brought along their children were so inspiring. An active and productive family is what we should aim for. The size of their body never stop them from being active.

Lydia Hashim brought her son to cycle with her

Lydia Hasim brought her son to cycle with her

The facilities were well provided. Volunteers were making sure every participants get their needs and making sure everyone is safe in the right route, ambulance on stand-by in case and portable toilets available after 5 km journey.

The route track was pretty fun because of the up and down hill, making it more challenging for some. Almost every uphill, participants would get off their bike and just walk instead. The downhill was the best part. We got to free our legs off and spree down the hill.

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When you’re exhausted, stop and take a minute to drink and rest.

Despite their courage to cycle, some of them got injured, cramped legs, fainted and I was told by my friend some even covered with blood. That’s the part I’m a bit scared of. Alhamdulillah, we weren’t injured (we did pray a lot though).

As it is our first time participating in cycling event, we did not aim for targeted time. We came just for leisure and to enjoy the journey. Thus, took us almost an hour to reach the finishing line. There, I met a lot of superwomen whom incredibly finished the journey strong.

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Kak Samsiah looking fabulously sporty in full set Nashata of Bluish Pink Heather Top, Black Compression Skirtspants and Mumtaz Hijab. Thanks for the support!

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Kak Ngah finished the 10 km in less than 30 minutes. Holy.. we have a Wonder Woman Niqabi here!

Bumped into an old friend. A woman of determination she is. Stay strong Kak Fiza!

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This woman just finished her 25 km journey. How cool is that? Congratulations Yuyu!

At the end of the event, lucky draw were held but we didn’t get lucky. Plus, it was almost 12 at noon, the sun ray was really burning my skin. So, we decided to go home instead. Before we head off home, we took the opportunity to cycle under the tree shades while sightseeing around Putrajaya. A beautiful place indeed.

SkyRide. Where you can have a ride on hot air balloon. Lots of fun activity here.

To summarize it up, the whole event and day was a superb experience for us. A place where you’ll bump into your friends and get to meet up with awesome women. Alhamdulillah. Praise be to God who made ease in everything.

P/s: Get out of your comfort zone and have some challenging fun day. You won’t regret even a piece of memory of it 😉

The 19.8km “half marathon”

Posted on March 11, 2017 by Weekend Runner

Malaysia Women Marathon (MWM), it feels good to be back! Since this is one of the few women-only running events in Malaysia, I would like to give my full support and hopefully, make a difference in the female community. This year I decided to run in the half marathon category instead (last year I did the full marathon).

Here are 3 highlights of the running event:

1.Race kit collection venue

I loved the venue of the race kit collection (Acapella Hotel) because parking and location was convenient, not to mention it was fully air-conditioned too! Plus there were forums, talks, and discussions on-going at the main stage, which were very informative and educational. Here are some of the pictures out and about the REPC:

Dropped by Nashata's booth to check out the new EZ skirt

REPC will not be complete if I did not drop by Nashata’s booth to check out the new EZ skirt!

A familiar face that requires no introduction

Bumped into familiar face that requires no introduction

Unfortunately, the organizers forgot to print my official pacer’s bib number despite him already registering a few weeks prior to this event.This resulted in a very unprofessional-looking bib number with his details hastily scribbled using a marker pen:

2.Route

Just like last year, the route was ‘hilly’ as ever, but I was prepared for it. With the help of my official pacer, we were on track to break my PB. He helped me keep my focus, and pushed me when necessary.

Unfortunately, the half marathon distance did not even reach 20km. I don’t feel like I deserve this medal. Perhaps the organizers should replace the “21KM” engraving on the back with “19.8KM” instead:

3. Overall vibe and atmosphere of the event

Today, the ladies ran the show while the men took the supporting role as pacers.There was certainly so much love for the ladies. Go get ’em PBs and podiums, girl!

I would like to send some love to the cheer squad for spreading some positive vibes through the posters at KM17 the last few kilometers was certainly the hardest. (All cheer squad photos are courtesy of Kyserun Krew):

My Inspirations

Posted on February 18, 2017 by Muzdalifah Anuar

Assalaamualaikum… I am feeling exceptionally grateful today so I decided to write about my Inspirations.

“Your ONLY limit is YOU”

Like every other souls in this temporary platform, the journey of life has presented itself with trials and challenges as promised. Each with its own uniqueness and timing. And like many others, I am bestowed with gifts at every pitfalls and crossroads (as promised!) and often, it comes in the form of a human being who came to shine light to my darkness. Because sometimes, we only need a little nudge or a hand to hold, to get back up on own feet and continue the run. Someone who inspires you. In my fitness journey, they are my inspirations…

First and foremost, meet mummy dearest. Mdm Mahlia, 62, homemaker, mother of 3 beautiful girls (ahem.. me being the middle child thank you) 41, 37 and 32. As a young girl, i don’t remember Mak ever being involved in sports but she was always busy helping my auntie, baking cakes or at home sewing curtains, clothes and bedsheets and making hand-crafted flowers to decorate our home. Our home is always beautiful and bright. Although not sporty, Mak is very sporting! She loves thrill rides like the Triple Looper @ Genting and banana boat rides (unlike Abah who will graciously decline to participate and volunteer to “jaga” our belongings instead). I know who i inherited my fearlessness from!

As the years passed, Mak put on quite a lot of weight (which she blames me for). When she was diagnosed with Diabetes and Hypertension a few years back, she took it upon herself to opt for a lifestyle change. She did not complain nor lament at her plight. She religiously followed the doctor’s advise, took care of her food intake, put in effort to reduce her weight and started to exercise. She did not really plan a workout schedule but incorporated them in her daily routine. She would sometimes cycle to my sister’s place (10km to and fro) or stop by the Fitness Corner at her neighbourhood for a 20-30mins workout before heading home to continue her duties.

Mak overcame her fear of swimming and joined me for class!

Today, Mak is actively involved in fitness activities organised by the mosques and community centres. She continues her daily routine and has loss nearly 15kg since she started. Her blood pressure and blood sugar level has also improved tremendously. When she got injured and tore a tendon in her right foot, she did not let that injury deter her one bit. We were slightly worried about her safety but I am amazed by her tenacity and determination to recover and get back in shape. I see that in her, all my life. That stubborness and never give up attitude. And it is that strength that got me through adversities and life’s worst moments especially during my time in the armed forces.

Mak… you are always my inspiration!

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Our favourite past time – Chilling by the beach. Mak never wasted any opportunity to get wet and enjoy the waves

Meet Mdm Hayati, 52, homemaker, mother of 3 (23, 22 and 16). I love her bubbly-ness! There was never a dull moment when she is around. Kak B, as we lovingly call her, did not like any sports before. She hates getting sweaty she said but when she sustained a slipped disc and was immobilized for a month, she knew she had to do something.

“I do not want to die like this”.

Upon recovery, Kak B tried slow jogging but found it too strenuous for her due to her health condition. So she tried swimming as recommended by a friend. But she did not know how to swim. I met Kak B at the pool during one of my lessons in 2015. She approached us and requested to join our class. Allah definitely is the Best Planner! I think I learnt more from her than she did, ma shaa Allah. It’s always interesting and beneficial to hear these veterans talk about life and sharing their motherhood experiences. Makes one feel so humble yet excited for what more lies ahead.

“I feel more alive, healthier mentally and physically. Don’t let age be an obstacle for you to be active again. It is never too late to start.”

Today, Kak B swims 30 laps every week. She continues to amaze me with her constant cheerfulness and is always keen to learn more. She diligently listens to my instructions and continues to improve her strokes weekly. She can tread water for more than 5mins without breaking a sweat! I’m dying after just 2mins! Sometimes we had to pull her out of the water because while the rest is pancit after 20 laps, she is still smiling through 30… AMAZING!

Last but certainly not the least, meet my Iron ladies! They say “Friends who work out together, stays together”. And they prove it right. These ladies not only work out together but they eat together, attend religious classes and bakes together.

Kak Has and Kak Normah were both part of their school’s athletic club (donkey years ago) but sheepishly admitted that they stopped being active after marriage and having children. By 40, both commented that they became overweight and started to feel the strains due to the weight and inactivity. It was Kak Has who took up the challenge and participated in a “Lose to Win” programme organised by the Health Promotion Board (Singapore). She definitely loss weight but she also rediscovered the zeal of an active life again. Since then, Kak Has remains active with weekly programmes and participating in races. She completed Swissotel Vertical Marathon tau! Something I myself malas nak attempt hehehe… She then encouraged Kak Normah and Kak Mus to join her weekly activities. Kak Mus who has always been active ( you can tell by her sturdy posture and strong look) represented her school in hockey, badminton and softball. She continued being active doing brisk walking during her stint as a bus driver. She says she needs to do this because she wants to be able to keep up with her 11 -year-old daughter.

Now these iron ladies swims every Tuesdays/ Fridays. They also have Aquarobics on Thursdays and group training on Sundays. POWER kan! Of course, while being active, they never neglect their duties. They attend religious class on every other day and they are wonderful cooks and terrific mums+wives. They are always up and about attending new classes and searching for new makan places. Who dare says that we women cannot do everything?? All 3 agrees that being active makes them feel more energetic unlike their comrades who leads a more sedentary lifestyle. They say they are able to perform their ibadah and daily routines much better with a healthy body and mind.

“People sometimes laugh at us. Maybe they think its funny that we makcik-makcik is exercising. Tak pe…

Instead of talking so much or laughing at us, I think they should join us” – Kak Mustakizah

These 5 gems have definitely created a great impact in my life. Not only am I inspired to continue this fitness journey till I’m wrinkled and old, I learnt so much from them in other aspects of life as well, as a mothers, daughter, wife and friend. May Allah bless them with strength and perseverance to continues this journey.

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Sunday Group Training @ Sengkang Park with Coach Hayya (FitFab)

Our Hong Kong Trekking Adventures

Posted on January 29, 2017 by Muzdalifah Anuar

My new year began with a promising trip to Hong Kong for an overseas assignment. Needless to say, we immediately planned for new terrains to explore, to be inserted in-between assignments. Why waste an overseas opportunity right? Surprisingly there were many highly recommended ones. One would not normally associate “Hiking” with Hong Kong you see. We finally decided to indulge in two of the more popular sites, The Dragon’s Back Trail and Ng Tung Chai Waterfall.

The Dragon’s Back is a popular escape that deservedly gets regular mentions in travel guidebooks. A short hop from the bustle of Hong Kong East, the trail provides stunning views of Shek O, Tai Long Wan, Stanley, Tai Tam, and the South China Sea. The Dragon’s Back is a path connecting Wan Cham Shan (226m) and Shek O Peak (284m), stretching vertically over D’Aguilar Peninsula. The path undulates between these hill tops, reminiscent of the shape of a dragon’s backbone.

The Dragon’s Back – 8.5km undulating path of connecting hills

The Start Point – Shek O Wan

We started in the late morning after a good breakfast and completing my first assignment. The start point was easily accessible by bus but we took a cab since we were residing at Repulse Bay which was quite near. Do note that cab fares are rather high in Hong Kong. It was a sunny day and the temperature was between 14-15 degree Celsius. We dressed lightly and traveled light with just water, some energy boosters (chocolates and nuts!) and warm clothing just in case. A caution we took because the wind could be icy cold they say.

The initial climb up was a steep 60-75 degree elevation, mostly steps. We were surrounded by mainly shrubs and the view was awesome. It became magnificent as we reached the first peak. Do pardon us Singaporeans as the little red dot is although rich in other things, we are not blessed with natural monuments which our neighbours have aplenty. We get dumbstruck at the first sight of natural beauty hehe. We were struck first by the biting coldness of the wind which was blowing us off-balance!

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The journey ahead from the first peak

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The view of South China Sea

We continue the hike along the undulating hill tops that made up the dragon’s back, enjoying the fantastic view of the beaches, islands and South China Sea. Back in the army, walking along the ridgeline was a big mistake. I’m sure glad to be here today as a tourist! The highest peak was at 284 metres and it took us about 45mins. We stayed awhile to admire His wonderful creations, refuel and continue the remaining 7km towards the end point which is Big Wave Bay.

Difficulty level : 3/10 Beginners Total time Taken : 3hrs Satisfaction level : 100%

The peak at 284m

Look at the wind!

Two days later, we set off again across mainland Hong Kong towards the north.

Ng Tung Chai Waterfall is the best-known and biggest waterfall in Hong Kong. Located at the northern side of Tai Mo Shan, Ng Tung Chai Waterfall consists of 4 waterfalls at different altitudes. From bottom to top, you will see Bottom Fall (Fall under the well), Middle Fall (Horse Tail Fall), Main Fall (Long Fall) and Scatter Fall. The steady flow of water of Ng Tung Chai Waterfall comes from Tai Mo Shan and irrigates the farmlands around Lam Tsuen River, and ends at Tolo Harbour.

The scenic route towards the first fall

We took the MTR to Tai Poi Market Station followed by Bus 64k to the start point. It was drizzling and temperature was between 16-18 degree Celcius. My last visit to a waterfall was donkey years ago, so i was really excited for this trip. Again, do keep in mind that we are Singaporeans and there are no natural waterfalls here. Do excuse my raging excitement. The journey to the start point took nearly 2hrs. We started climbing around 3pm knowing that we had to start descending before dark which was by 6pm due to winter.

The initial climb was a series of steep winding slopes through a village, a cemetery, many dogs and a monastery. I would be kidding if i said that I did not feel frightened at all. I was! Kecut kejab jantung akak! I was well-trained in the army to somehow mask the expression and keep the fear in control. Fortunately, I have my partner to protect me Yeaaay! If I have long nails, it would have cut into his poor hands… (Good for him that I don’t).

Are we there yet??

Anyway, the ground was wet. The mud and slippery rocks made the climb much harder than it was and it took longer. We took great caution throughout as I remind myself that I was here in Hong Kong for work so, I couldn’t afford to get injured. Looking up and welcomed by more steps and up-slopes, the sight began to suck the life out of me. These are moments when I question myself why..Efah? Why did I choose to do this? (This usually happens around the 30km mark of a marathon, halfway through a round-island canoeing expedition and the likes. When your energy level in nearly used up and motivation is down low). However, the sounds of the roaring fall and snippet sights of its magnificence amidst the beautiful canopy, propelled us to continue climbing regardless of the exhaustion.

Alas, the first fall came into view. It was love at first sight. The sun was still shining and the reflection from the water made it magical. Allahu Akbar!

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The Bottom Fall

I was reluctant to leave but I knew we were short for time. The Middle Fall was not too far away and it was more awesome ma shaa Allah. As darkness slowly looms above, we took a few moment to admire its magnificence before we hike on towards the last fall.

The Middle Fall

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The Main Fall – We took a dip! If you can see my face, it was all frozen from the cold. I couldn’t feel my legs!

We took a wrong turn and had to retrace our steps. I was actually quite concern about time but I knew I had to reach the Main Fall regardless. The last one was much further than expected and I was totally exhausted but the view that welcomed us was worth every ounce of pain and effort! We performed Asr by the fall which was totally invigorating. The experience brought khusyuk and gratitude towards the blessings of the AlMighty to a whole different level.

Darkness falls and out came the headlamps! We changed and made our way down the same path. The trek continues to the peak of Tai Mo Shan but we only planned to visit the falls so down we go, back to reality.

Descending was easier of course but much tougher for our aged and torn knees. After “swimming” in the icy cold water, I couldn’t feel my toes so my shoes felt empty. It was rocky, muddy and slippery from the rain so it was doubly hard to get down. Every step was a calculated one. I slipped a few times, heart dropping moments as I see the steep fall below.

As we stride towards the last stretch, hand in hand, (limbs no longer cooperating), I reflected on the journey we took. Like life itself, I know that in my best and toughest moments, He will always be there and He gives me the best company always.

To more adventures!

Difficulty level: 5/10 Satisfaction level : 100% Total Time Taken : 4hrs

Things to note: Wearing the right attire is of utmost important to ensure safety and comfort throughout the whole journey. I am glad I have on comfortable and modest ones. Ensure you have sufficient water and food to sustain and replenish your energy. Do read about the destination, heed warnings and check the weather condition especially if you are going up by yourself. Get a great buddy for your trips! Enjoy and be safe!

Love, Efah Anuar

Yoga in the Park

Posted on December 1, 2016 by Weekend Runner

As I am still enjoying my break from running, I had another chance to learn more about yoga, tailored for runners (Wow, off-season sure has been fun with different types of cross trainings!) Last Saturday, the Nashata ladies were delighted to have a yoga class with Nadiah in a park called Taman Botani Putrajaya.

I love how everyone expresses their individual style in Nashata. Mix and match with what you have in your wardrobe to create a look that is uniquely you!

Everyone is wearing at least a piece of Nashata. I love how everyone expresses their individual style. Mix and match with what you have in your wardrobe to create a look that is uniquely you!

It was the first time that I practiced yoga outdoors. Previous experiences working out in a studio was still fun, yet I felt more energized being out in the morning sun. As usual, we started with a few basic poses such as Sun Salutation, Downward Dog, and Child’s Pose. These basic poses were great for warming up and waking up our muscles on a Saturday morning.

This Saturday morning is looking great already, I can feel it!

It’s going to be a great Satuday morning, I can feel it!

Eventually the poses got harder and more complex, yet the Nashata ladies were undeterred. Even though we could not perform the poses perfectly, we kept trying to do several head stands and hand stands. After all, it’s the effort that matters, right? Nadiah explained that these poses were great to build upper body muscle just by using our body weight. So it is great for ladies to become lean and get rid of the flabs. It is also great for building the core, an essential part for a stronger run.

No wardrobe malfunction here! This one-piece yoga suit is great at keeping you covered even if you are upside down.

After learning about yoga 2 weeks in a row, I have become more conscious about my breathing. We can always strive for elaborate poses, rubber-like flexibility, and enormous strength, but we can never fully appreciate yoga if we don’t learn how to breathe properly. The best part is that I can practice breathing when I am driving, running, or working; I inhale deeply and slowly at the count of 5 while sucking in my core, and exhale slowly at the count of 5 too. Immediately, my muscles will feel less tensed and I can think better thanks to more oxygen in my system.

Suck it in an breathe!

Based on my limited knowledge in yoga I was not really sure which type of yoga we practiced that day. Nonetheless, we had a great time together. I hope to join more of Nadiah’s classes in the future!

Until next week,

The Weekend Runner

Run for Vitality @ the MHWH Night Run

Posted on July 31, 2016 by eliza noordin

The Nashata Runners made their second running debut at the Men’s Health Women’s Health Night Run by AIAVitality yesterday in Putrajaya. The first was in Penang. This time, we had a few runners running 12 km and 21 km while Nur Nahsuhah and Amie Kurtenbach paced the 21 km run.

Alhamdulillah : Nashata Runners Finished Happy & Strong

Selamat Lari Raya

We had our little gathering before the run – a post Eid Celebration. We got a brownie cake specially made by Marathon Baker. It was super duper yummeh, rich, chocolaty, Nutella frosting – everybody loved it.

Less guilt eating a cake by Marathon Baker the Energy Bar Specialist

We shared the cake with others. The cake didn’t hurt our run, all of us – except the busy pacers had our share loving the cake!

Sharing the Raya Cake with Other Runners

Nashata Runners – The Pacers

Nahsuhah and Amie were the official pacers at the run. Nahsuhah was one of the official pacers at the Penang MHWH Night Run so she was pretty ok to shoulder the responsibilities. Amie was a little bit nervous as it was her first experience, but she did well.

MHWH Night Run by AIAVitality 21km Pacers

Many pacers’s balloons popped along the way, unfortunately. Perhaps, they could wear a bib displaying pace timing on their backs as a back up measures in the future. Both enjoyed pacing, taking turns with other pacers from various running teams to drink and rest and catch up so that the other runners stayed on track and achieve running goals that night.

“Such a nice experience to run as an official pacer HM 2:40.. Monitoring the pace, cheering and motivating the runners are part of the responsibilities. One guy who just recovered from his dengue fever waited at the finishing line and thanked me for pacing him. He managed to finish the run at 2:39.. That moment made me really happy”, shared Amie.

Official Pacers MHWH Night Run : We dressed them up in yellow Iman Hijab so that runners could easily spot them

Running in the Rain

At 6 pm, it started to rain heavily at Putrajaya, and everyone involved in the run was giving heads up via whatsapp about coming in late due to jams in town. I didn’t want to get my shoes wet before running so I tried not to walking around on wet grounds much. A lot of people were late for the run due to the downpour. When the 21 km flagged off at 8 pm sharp, many were still running towards the starting point through the gates.

Can you Run Faster in a Cool Weather?

It was drizzling a bit till the first 2 km. I enjoyed the run because it was cool. It was my kind of a weather to run well. After the first 5 km, I felt both my right shoes and sock were damped – a little discomfort but I kept running.

Just like the run in Penang, the traffic control was good; there were cones allocated along the highway giving a lot of space for runners to run and overtake each other. There were ambulances patrolling along the route and paramedics team was busy assisting runners with cramps at a few stops. One stretch was quite dark when the road lights went off due to circuit malfunction and we saw sparks of fire coming out from the lamp post on the other side of the road. If you plan to run at the MHWH Night Run in Johor, make sure you go to the toilet before the run as there were no mobile toilets along 21km in Penang and Putrajaya.

It was fun & rewarding for me as I get to run with my husband and brother. We ran together throughout the race, overtaking but not far from each other at times. My timing improved and I ran with zero injury – so I am happy.

My Hubby, Bro & I

Azlina, or better known as Along started off her 21 km late but she passed by us very fast and finished strong. She was amazing!

Along and Amie did their first Full Marathon together in 2015

Veteran Runners & Newbies

A mix of new and veteran runners; Intan Suraya, Eda, Zabrina, Sarah and Najmi ran 12 km at 830 pm.

Intan Suraya, the Modest Veteran Marathon Runner, turned 42 recently

Eda & Borhan – The Newly Wed Running Couple is Back on the Scene

Sarah & Najmi : Exciting Times for Newbies

Exciting Times for Newbies like Sarah & Najmi

Every run offers unique experiences – that’s what make running a race meaningful. I look forward for the next MHWH Night Run in Johor for sure. #progressivemuslimah #positivityiscontagious

Nashata

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