Yayasan TM Tower Run with the power of USA Potatoes

Assalamualaikum.

Pada hari Ahad lepas, 10 November, saya menyertai Yayasan TM Tower Run di Menara TM, Bangsar.  Konsep acara ini adalah peserta perlu menaiki tangga hingga ke tingkat 54  iaitu sebanyak 1296 anak tangga dengan ketinggian 200 meter.

 

Acara bermula seawal  jam 6 pagi dengan ucapan pembukaan, doa dan nyanyian lagu Negaraku.  Peserta di lepaskan seawal jam 7 pagi. Terdapat enam (6) kategori – Terbuka Lelaki (berumur 18 tahun ke atas), Terbuka Wanita (berumur 18 tahun ke atas), Veteran Lelaki (berumur 40 tahun ke atas) , Veteran Wanita (berumur 40 tahun ke atas), kakitangan TM Lelaki dan TM kakitangan Wanita. Semua pelari di lepaskan secara individu dengan selang masa lima (5) saat manakala untuk pelari elit, selang masa 15 saat.

Lokasi yang sangat convenience.  Saya pergi ke race site menaiki LRT laluan Kelana Jaya dan berhenti di Station Kerinchi.  Dari situ, saya berjalan lebih kurang 3 minit untuk ke race site.  Seawal jam 8.30 pagi saya sampai dan  terus saya menuju ke booth yang berada di situ.

U.S Purple Potatoes with Blueberry Boost Shake U.S Purple Potatoes with Blueberry Boost Shake, and the meshed potatoes  was very delicious, perfect for pre-run or pre- workout breakfast.

Terima kasih kepada USA Potatoes salah satu penaja event pada hari itu dengan  beri free flow minuman dan meshed potatoes with gravy  secara percuma untuk semua peserta. Sedap and yeayy!!!

Saya menyertai dalam kategori Women Vateran dan dilepaskan pada  jam 9.40 pagi  Saya sangat teruja kerana ini adalah kali kedua saya menyertai larian menara, larian menara pertama saya adalah KL Towerthon di Menara KL pada tahun 2011.

Larian bermula dari dalam Menara TM, i just walk slow and easy. Ada 2 water station disediakan dengan air mineral dan isotonik.

They are so energetic, maybe they take energy drink and the meshed potatoes before the race. 🙂

Di Setiap tingkat, volunteer beri kata-kata semangat dan bersorak, hilang sikit rasa penat saya.  Saya dapat tamatkan acara dengan catatan masa 17minit 20 saat.  Bergambar kenangan di tingkat 54.

With Malaysia Airlines crew at the 54th floor.

Meshed Potatoes and U.S Purple Potatoes with Blueberry Boost Shake. I take it after the race too…Potatoes provides the carbohydrate, potassium, and energy you need at your best. A medium-size (5.2oz) has 3 grams of complete protein.

Kentang mengandungi karbohidrat, membekalkan 30% vitamin C dalam keperluan harian, Potassium yang lebih dari pisang bersaiz sederhana.  Kentang bersaiz sederhana (5.2 oz) hanya mempunyai 110 kalori.  No fat! No Sodium! No Cholesterol. Sebab itu lah saya rasa sungguh energetic!

Teruja saya bila dapat berjumpa dengan Soh Wai Ching! Pelari Menara No. 1 dunia! tahniah Wai Ching!

Soh Wai Ching (kiri) tempat pertama, dapat menghabiskan larian dalam masa 6 minit 9 saat.

Soh Wai Ching dinobatkan sebagai Pelari Menara No. 1 dunia dengan masa 6:09. Dengan kemenangan itu, Soh adalah Pemenang No.1 dunia dan perlumbaan akhir di Shanghai akan menjadi perlumbaan terpenting untuk beliau untuk mengekalkan gelaran  No. 1 dunia yang  mana rekod akan dikemas kini setiap bulan. Pelancaran Menara Antarabangsa Yayasan TM 2019 disahkan oleh Persatuan Dunia Towerrunning (TWA) dan Malaysia Towerrunning Association (MTA) dalam memastikan semua aspek keselamatan dan teknikal berjaya dilaksanakan. MTA adalah ilham Soh Wai Ching, seorang siswazah Sains Sukan Universiti Malaya. Towerrunning adalah senaman dan sukan yang cekap dan sangat berpatutan. MTA berfungsi sebagai Badan Nasional yang menetapkan tatacara dan peraturan untuk mempromosikan sukan yang sangat bermanfaat ini dan berharap dapat memperluakan lagi komuniti pelari menara.

With few of friends yang sama-sama berlari.. tahniah!

Yayasan TM International Tower Run acara yang sangat baik dan teratur. Saya harap ia akan diadakan semula tahun depan. Terima kasih kepada USA Potatoes kerana memberi saya peluang untuk mengambil bahagian dalam acara hebat ini. 

 “Real Food for Real Performance”!

 

‘REAL FOOD. REAL PERFORMANCE’

Kuala Lumpur, November 5, 2019 – The potato may be small in size, but it is big in nutrition! Studies have shown that the difference between the athlete’s best performances come down to his or her nutrition intake. Potatoes provide the complex carbohydrates, potassium, fibre and vitamin C required to perform better than ever.  More energy-packed than any other popular vegetables, potatoes contain more potassium than a banana.

Potatoes USA today shared information about its “Real Food, Real Performance 2019” campaign at Menara KL (KL Tower). Besides featuring education on performance nutrition for a power-packed lifestyle, there were collaborative initiatives with several athletes for 2019/2020. Potatoes USA will also be participating in various performance-related athletic events including the upcoming Yayasan TM Tower Run on November 10, which has attracted thousands of runners – from local and abroad.  

In recent years, research conducted has shown that the potatoes are natural, functional, energy-packed foods with healthy goodness for sportsmen, and every day consumers  to perform at their best. Potatoes are easily digestible and more energy dense than any other popular vegetable and potatoes are also a good choice to fuel the demands of competition. Potatoes USA is now working closely with a community of recognized athletes in the U.S. as well as various countries in Asia like Japan, South Korea, China and now Malaysia.    

 

Today at KL Tower, three champion runners were enlisted to bring to life the community message of active sports in relations to natural performance nutrition. They were World’s no. 2 & Asia’s no. 1 towerrunner champion, Soh Wai Ching, Malaysia’s no. 1 veteran runner Jeffrey Ross and ultra-marathon champion, Tahira Najmunisaa.  

The three runners took U.S. Potato Flex Energy Bars to fuel them throughout the run up the strenuous and endless 2,058 steps of the tower in a bid to best their   own personal run up time. They drank U.S Potato Smoothies after the run up to replenish their depleted glycogen levels. In a sharing session afterwards, each revealed their sports regime and how nutrition plays a crucial part to their successes.

 

Jeff Ross, Tahira & Soh Wai Ching

Soh said that towerrunning is an extremely intensive sport requiring a lot  of energy in such a short period of time. “The total calories burned for a 10-minute walk up the stairs are equivalent to 20-30 minutes of brisk walking horizontally. As such, I require large amounts of carbs to provide high levels of energy. In fact, due to my active sports regime, my diet consists of 70% carbohydrates. I will opt for good carbs, nutrient-dense and natural foods to help me. U. S potatoes fit the bill, “enthused Soh.

Soh is also the President of Malaysia Towerrunning Association (MTA), formed in August 2019 to govern and regulate Towerrunning Sport in Malaysia.  Present today is the association secretary, Mr. Low Keng Yik, a towerrunner himself. “We are happy to have Potatoes USA’s support to raise the awareness of towerrunning sports which is “half the time, double the benefits” and potatoes as “half the size, multiple dense nutrients food”, quipped Soh.

Well-known Sport Dietitian / Nutritionist and an avid runner herself, Adele Wong and Chef Janice Lee went on to showcase several delicious recipes suitable to fuel the performances of competitive sportsmen.

Adele Wong – Sport Dietitian / Nutritionist

Adele explained, Carbohydrates are one of the key nutrients in performance nutrition. Athletes engaged in high volume and high intensity training require adequate amounts of carbohydrates for energy. Based on current research, my experience working with athletes as well as being an athlete myself, it is clear that performance suffers when insufficient carbohydrates are consumed. Specific amounts will depend on the context of the athlete.”  Meanwhile another sport science expert also recommends that the daily carbohydrate intake for athletes range from 6-10 g/kg body weight.

“U.S. potatoes are an example of an excellent source of carbohydrates. They are rich in vitamin B6 and C, potassium, folate, fibre and antioxidants. They are extremely versatile and filling, making it a convenient source for athletes” she elaborated.

U.S. potatoes are recognised for its high quality.  This is due to the ideal growing temperatures, rich soil, state-of-the-art processing and generations of expertise.  All these factors make U.S. potatoes the finest in the world. Moreover, stringent U.S. industry standards that meet all the Food and Drug Administration and USDA specifications, ensure US Potatoes are safe and are of top-quality.

Cost-wise, U.S. potatoes can provide key nutrients at an affordable price.  A serving of potatoes (5.3 ounces) will only set you back around RM1.50.  In fact, potatoes have the highest score per ringgit on providing potassium, fibre, protein, vitamins C and E, calcium, iron and magnesium, beating out other vegetables like sweet potatoes and carrots.  Potatoes continue to be one of the greatest values in the produce department.

-End-

Some quick facts about the potato power:

  • 620 Milligrams of Potassium: With more potassium than a medium-size banana, potatoes are perfect for aiding muscle, cardiovascular and nervous system function during long endurance events.
  • 26 grams of carbohydrate – Potatoes are a nutrient-dense quality carbohydrate, important for optimal physical and mental performance as the primary fuel for your brain and a key source of energy for muscles. And, because your body’s own stores of carbohydrate are limited and may be depleted – even in a single session of intense and/or prolonged exercise– it’s important to replenish them.
  • 110 Calories for Energy: Easily digestible and more energy-dense than any other popular vegetables, potatoes are a good choice to fuel the demands of racing a marathon.
  • Check out these recipe ideas: https://www.potatogoodness.com/recipe-category/performance/

Details of 3 runner champions

  • Soh Wai Ching is the Fastest Towerrunner in Malaysia, 1st in Asia and 2nd in the World according to the Tower Running World Association.  He is an elite athlete with Sport Science Degree background and recently emerged the 10km champion in KL Standard Chartered Malaysia 2019.
  • Jeffrey Ross, a Scottish living in Malaysia is a Certified Revolution Running Coach, ranked number 1 Veteran Runner in Malaysia and the latest KL Standard Chartered Malaysia 2019 – 21km run champion. 
  • Tahira Najmunisaa M.Zaid is an ultra-marathon runner, Athlete and Champion of the Lumut Eco-challenge 2019

 

 

 

 

 

Sea Expedition – Kelong Jump & Mangrove Kayaking

It was another great day out at sea ma syaa Allah. This is our 2nd run of Sea Expedition as part of GEMS Movement – Grundy+POPWOW Empowering Me Series. The weather was perfect and the company was simpply AWESOME!

Objectives

  1. Instill confidence in the open water
  2. Learn to work together (kayaking) against the natural elements
  3. Overcome fear of uncertainties (Kelong Jump)
  4. Increase awareness about the importance of affects of pollution in the sea, how kelong works, history of Pulau Ubin

We completed the mission!

We met early morning at Changi Point Ferry Terminal and boarded our chartered boat to Peers Outdoor Kelong. All 14 of us were so nervous yet excited to face the challenges ahead. The refreshing boat ride did calm their nerves as we travelled about 15mins to reach the kelong. We were warmly greeted by Sky and Dini, the intructors in-charge of our fate today hahaha.

Kelong Jump

Our first challenge was Kelong Jump. It didn’t look so scary at first but as one ascend to the top of the platform (about 1.5m above sea) and faces the open water, legs started to feel like jelly. Uncle Lee is ready in the safety boat about 20 metres away. Sky stood by our side to ensure that we adopt the proper jumping position while the rest of us cheered. The motivation and support from everyone definitely helped. The scene is set, we knew what to do, adopted the proper skill, safety measures- personal life jacket, safety boat, safety personnel in pos… all we had to do was tawakkal and take the plunge. A hundred question started to creep into our minds. We didn’t know how deep the water was, what lurks underwater, how strong the current was. Am I going to be swept way? Am I going to drown? While some even thought of sharks and loch ness monsters, i thought about Nemo and Dory and Spongebob hehehe… Some of us took a lil bit longer on the platform to compose ourselves but one by one, all 14 of us took the challenge and battled our fears to jump.  I was so proud of everyone!

Sarah bracing for Kelong Jump

Dini and Sky motivating Nasreen for her jump

Pulau Ubin Mangrove Kayaking 

Next Challenge! Mangrove Kayaking on double kayaks. It was important to delegate the partners correctly according to size and experience. Sky conducted a safety brief and a short lesson on kayaking. We learnt how to paddle, how to communicate with our partners and the whole team with the use of signals by whistle blows and use of paddles. We learnt the jargons – “break raft” and reminded of how to look out for one another. We identified the patners, collected our equipment and head on out to sea.

Kayaking was definitely not as simple and smooth sailing as it seems. There are many elements at play. Cooperation and communication is of utmost importance between partners. While we work together as a duo, we also need to work as a team with other kayaks to ensure that all is present and well. We did a few challenges in the water, kayak along the beautiful mangroves swamps of Pulau Ubin. The tide was going down.It was more difficult to paddle in but the outflow of sea water made it easier for us to glide back out into the sea.

In the midst of the expedition, we mantained  a single file while keeping our silence to enjoy the serenity and to look out for the familiar creatures. We would huddle and Sky would tell us about how the mangrove works, the history of Pulau Ubin and the kelongs. Mangrove forests are an extremely productive ecosystems that provide numerous good and services both to the marine environment and people. Being homes to a large variety of sea creatures, the dense root systems of mangrove forests also trap sediments flowing down rivers and off the land. This helps stabilises the coastline and prevents erosion from waves and storms.

We kayak from Jelutong Campsite, through the straits of Ketam Island and into RUM Site 2

It took us about 3 hours to finally complete the expedition. We were exhausted but definitely fullfiled and satisfied! Back at the kelong, while drying off, we conductd a post-activity debrief session where every member shared their learning points.

Learning Points – The different elements and how it applies to our daily life

  1. The Tools – In this scenario, the tools we have is the PSD (Personal Safety Device – lifejacket), paddle, kayak and ourselves. These are elements we can control. It is our responsibilities to learn how best to use these tools for our benefits, learn how to manourver, how to work with and not against the tools we have in our lives. We can choose not to adhere to safety regulations and endanger ourselves and others. We can choose to be lazy and let ourselves drift away expecting others to steer the boat for us. We can choose to throw away the paddle and not benefit from it. Or we can ensure our personal safety, work hard and smart to learn to paddle and manouver the boat to get to our destination and benefit from the tools we have and the experience we gained. Like all other tools we have in our lives. The pen and paper, our smartphones, our laptops, our kitchen, our education… we can choose how these tools benefit us. These tools are at our disposal and it is within our control to put in the effort and learn how to use these tools positively.
  2. Forces of Nature – As we kayak, we work with or against the natural elements like the sea, the current and tides, the wind, the weather- rain or shine.  We can predict and forecast but can never control. We can choose to complain, berate and curse at the “bad” weather or lament at every difficulty. Or we can choose to embrace and learn how to work best in any condition. As we paddle upstream against the tide, we paddled harder. It is tough but if we presevere, we will get to our destination and we know at the end of the day, “What doesn’t kill us, just makes us stronger.” We definitely went back with stronger arms and fitter upper bodies! As we went downstream, clouds were coming in, we relaxed and enjoyed ourselves as we went with the tide, light rain cooled us after the harsh heat of the sun and the winds pushed us towards the kelong. “Indeed, With difficulty, there is ease”. Our life is nothing but trials and tribulations. It is through these simulated experiences that we learn to deal and cope with challenges and difficulties. We sometimes land in conditions beyond our control, like the elements we faced today, we can choose to drift away or drown in our own desperation or work hard to overcome the challenge. We can always choose to look at the brighter side of things. As we paddled up, through the heat, our laughter made it easy. The beautiful scenery and awesome sights made it all worth it. We return humbled and full of gratitude.
  3. Social Wellness (Other people) – Social Wellness is the relationship we have with other people. In this case, our kayak partner, other members of the team and our Instructor. This is where effective communication plays an integral part in our safety and well-being. Effective communication includes LISTENING and giving proper instructions where patience, empathy (understanding the emotions) and sense of awareness also plays a role. One steers and one guides. Both paddle left and right together. Keeping in formation. No one left behind. We can choose not to listen to instructions and then panic because we don’t know how to use the paddle and we are not moving in the direction we want. We can choose to be lazy and let our partner do most of the work. We can choose to be selfish and leave others behind. Or we can choose to work together, listen and learn and look out for one another. Like all other relationships we have in our lives. In marriage with our spouses, with neighbbours and colleagues and family members. We can be selfish and excel ourselves or we can work together to ensure the well-being of our society and community is being taken care of. We can learn to listen and be empathetic to preserve our relationships or not. We can help or not. We can be vigilant or ignorant. At the end of the day, we will definitely reap thhe benefits or face the consequences of our choices. If we expect kindness from others, let ourselves be kind.

Effective communication includes LISTENING and giving proper instructions where patience, empathy (understanding the emotions) and sense of awareness also plays a role

Alhamdulillah, at the end of the day, we achieved all the objectives set for this activity. We gained much insights about oursleves, our comrades, the kelongs in Singapore, Pulau Ubin and the mangrove swamps. After the kelong jump, 3hrs of paddling, debrief session, reflections and sharings, we each takeaway some valuable lessons and experience, that we will never gain through books. Parallel life skills, lessons that we hope will benefit them in their daily lives and which will be used to benefit others. In syaa Allah…

 

To more adventures! Look out for our next blog about our Caving Experience and Waterfall Abseiling at Gunung Muntahak.

Love,

Efah Anuar

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

Salam Sisters,

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

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

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

Keep it Healthy,
Nura

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

FullBody Workout – 4 Sets – NO Equipment Needed

Salam Sisters,

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

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

Workout Outfits Details: 

Sports Hijab:
– Hooda Ellipse in Black

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

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

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

Keep It Healthy,
Nura

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

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

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

We study for exams. Undergo training for work.

Should we simply take a chance in life?

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


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

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

How do we practice istiqomah (steadfastness)?

How do we learn to instil discipline in ourselves?

How do we learn to develop sabr (patience)?

How do we foster teamwork, inculcate determination, resilience?

How do we become confident?

When Allah put trials and tribulation in our path,

is He torturing us?

Or training us?

I choose to believe the latter

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

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

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

Discipline and istiqomah Checked.

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

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

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

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

Forging of camaraderie through hard times

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

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

Lets calculate. (ROI vs Opportunity Cost)

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

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

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

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

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

20 Arms Workouts – No Equipment Needed (Indoors or Outdoors)

Dear Sisters,

In this video, I share 20 Arm workouts that will help your arms stay strong and toned. You can do those workouts ANYTIME and ANYWHERE.
– NO EQUIPMENT NEEDED 
– NO GYM NEEDED
All you need is your energy and some space.

How can you put those workouts into use?
Pick 5 of the workouts, repeat each move 10-15 time, then do 3 sets of all.

WORKOUT CLOTHES DETAILS:

Sports Hijab:
– Hooda Ellips Sports Hijab in Black
– Hooda Hijab for Dry and wet use with Zipper in Beige
– Raazglove in Grey
(I like to keep my sports hijabs under my clothes. This is just my preference)

Modest Sports Tops:
– Athleisure Top in Purple
– Ultra Top Galaxy Collection II in Pink
– Ultra Top Galaxy Collection in Beige
– Azza Topltic in Blue

Pants: 
– Jasmine Pants

Share with me if you do any of those workouts.
let me know if you have any questions or request specific workout videos.

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

Keep It Healthy
Nura 

 

 

 

 

 

 

 

Tips on How to Handle Harassment while Working Out

Every adult should feel safe and has the freedom to workout at places convenient to him or her, be it on the street or at the gym. As many of us try to make the world a safer and a better place, we especially women and girls need to take extra precaution while working out. With the little time women have to workout due commitments like work, studying or taking care of family, the more reason why women need to be able to step into the gym or run at times and places of their conveniences.

Nowadays, there are more women walking, cycling and running outdoors. Most of the time, they are alone. It is completely understandable, as sometimes a woman’s free-time do not suit others and in order not to miss training or to be consistent, she would have to train alone. Getting cat calls are pretty common among female runners. It is not flattering, rather irritating. They can be ignored.

Workout Happy  & Safely

Fitness is a lifestyle. Due to this, a woman should not be afraid to exercise her rights to be on the street and at the gym to work out.  Women need to know what to do when they are harassed.

What are the form of sexual harassment?
Any unwelcome verbal and physical sexual attention that is directed to you. Sexual harassment need not to be in a form of physical contact and advances. Verbal harassment that is sexual in nature or jokes and unwanted sexual representation in visible manner, be it in a form of photos, physical exposure or text are considered sexual harassment too. If a person makes you feel uncomfortable due to his or her sexual conversation or physical contact or representation to you and if you are not certain if it is a harassment, talk to someone.

Be Prepared

1. Go to places & gym that are safe

  • Go to all ladies gym close to you. In Klang Valley, there are a few like the Curves and Femme Fitness.
  • Work out at a guarded and well lighted area. Avoid shady, dark and quiet areas.
  • Inform family member or friend about your workout area beforehand.
  • Avoid any group of men
  • Try not to be alone
  • Be unpredictable. Change routes, change workout times.

2. Bring protective gears

  • Self defense stick
    They are collapsible but smallest is also long – 19 cm onwards.
  • Pepper spray
    Small and handy. You can put it in pocket
  • Self Defense Personal Alarm
    Small and handy. There are several types, mostly key chains.

    Sabre and Mace are the brands that have both pepper spray and personal alarm in 1.

3. Have emergency numbers and apps handy

  • Always have emergency numbers and the nearest police station number on your mobile phone
  • Install apps that can facilitates you go get help immediately.
    In Malaysia, for example, you can use  Volunteer Smartphone Patrol App (VSP ) that allows you lodge a complain immediately and provide GPS coordinates and visuals. It is provided by the Malaysian Police Force.

    Volunteer Smartphone Patrol App

    Screenshot of VSP

What should you do when you are harassed?

  1. Stay calm, run for safety and defend yourself.
    If the harassment is verbal or not in a form of contact, just ignore and move away as fast and calm as possible. Go to the nearest person to you for help. Do not respond to offender. If necessary, in order to avoid physical contact, use any protective gears you have to defend yourself and get help as soon as you can.
  2. Get evidence and witnesses
    Be aware of your surrounding and of where you are. Remember how the person looks like as you need to be descriptive about the offender, also where the incident take place. If you are alone and have the opportunity, get evidence of the incident. It could be pictures. If there are witnesses closeby, get their information.
  3. Report to the authorities
    You can call the authorities immediately. You can use the VSP app in Malaysia to report and provide information of incident immediately.  Do not be afraid to lodge a report to authorities.
  4. Talk to someone if you need to
    Sexual harassment is something you want to avoid as what you experience can make you scared, angry and confused. Do not blame yourself for what happen and do know that the only person who can help you is yourself. Talking to others like family members and friends can only make you feel better but if you want to make things better for yourself and the community, lodge a formal report.  Only with the report, the authorities can take necessary measures to find the offender and make the area safer.

You should not be scared to exercise a woman’s rights to workout outdoor, on the street and at the gym. Those who are terrorizing others or have mental issues should be given help and taken away from the streets.

Put a smile on your face when you run. #runninghijabi

Towards a safer environment for women 😊

 

Riding Dirt Bike for Ladies

You would think a biker you see on a trail is a male, but don’t be surprised to see a pretty face beneath the helmet. Girls ride dirt bikes too and petite hijabi Nazura Ramli is one of them.

Nazura  suits up in Nashata yellow Salasa Pants  and takes her yellow bike for a spin behind her backyard.

She is a bike lover and loves to ride since a kid. An owner of a vespa and now, a dirt bike, she and her husband spend their free time during weekends riding dirt bikes with friends. She enjoys dirt biking as it burns a lot of calories, fun, exploratory and challenging. Here are some useful information if you are exploring this extreme sports.

Nazura and friends at Kemensah Trail

Enroll yourself in a Class or find a Teacher

Learn how to ride from a professional. In Klang Valley, you can explore motorcross providers like HoleShotMotorWear in Shah Alam, Most Fun Gym in Sungai Penchala or MotorManiac in Rawang. You can take classes without gears and motorbike – just rent. You will learn balancing, how to control the bike and turning.

ride and Train

Once you know how to ride, you need to train. If you do not have a bike, you can rent the gears and bike for RM250 only. She recommends to consider a provider in Kemensah, Ampang where you can rent and practice for 3 hours with a guide.

As a bike lover, purchasing a bike is a better option. With a budget of about RM7,000, she has all the gears and a used bike suitable for beginners.

  • Gears (Budget RM2,000)
    • Knee protection
    • Hand guard
    • Chest protector
    • Goggles
    • Riding boots
    • Motorcross Helmet

      The couple biker helmets and boots

  • Bike – Typically, a beginner lady rides a smaller cc bike. She chose a used 150cc Kawasaki bike as her first dirt bike.
  • You can wear moisture wicking long sleeves shirt like the Ultra Top I or II, motocross pants or hiking pants and super lightweight headgear / hijab like the Raazglove.
  • Put on your sunblock!

Since she has the gears and a bike, she practices for 2 hours at open dirt area that is close to where she lives. She trains with her husband and friends, so they typically ride in a group of five in Cyberjaya and Bukit Unggul Dengkil track. Falling off the bike is part of the training, and as long as you are geared well, you should be ok, she says. Other than improving balancing and enjoying the trail, she hopes to do wheelie soon.

A friend who falls off the bike

Why Dirt Biking?

Other than the fun and adventure it has to offer, dirt biking also serves as a passage to motorrace and enduro race. Dirt biking is cheaper and safer compared to superbike. Furthermore, you can also ride these bikes on the road.

The adventure awaits you – Kemensah

She checks the bike every two weeks and typically to change the motor oil.

She finds dirt biking is fun in all weather. She has ridden on different tracks, in the rain, windy and hot weather and even when it gets muddy and dirty, it is super fun and super tiring.

She is one Pretty Hijabi Rider.

 

Shady and Hilly Trail Southern of Klang Valley

If you are looking for a hill to hike close to Putrajaya, Cyberjaya, Bangi, Kajang or Sepang area, you can consider Melati Hill in Nilai. It is approximately 30 minutes drive  from these areas.

I spend my Saturday evening there with Fazu and hike for about 3 km. At Melati Hill, there are four peaks named Centipede Hill, Monkey Hill, Mosquito Hill and Cobra Hill.

Kudos to the Residents and Community for making the trail fun and hiking-friendly. Photo taken at Monkey Hill

Melati Hill is located next to a residential area (google map) , and I was made to understand the trail is maintained by the community. You can park along the road and walk to the entrance and start your hike.

The trail is mild – you can easily hike up the trail until you reach Centipede Hill. It takes 5-10 minutes to get there. Once you you reach Centipede Hill, you will see a signboard with directions to subsequent hills. Just follow the direction to get to Monkey Hill. You can stop for a few minutes to enjoy the view of Nilai before continuing your hike. There are many hikers from various ages, from a 4 year old child to 60+ year old lady. Some regular and a few, like me – new to the trail.

The hike from Centipede to Monkey Hill is longer and you’d go down and up hill. The canopy of trees gives good shade throughout the hike. You’d go through a trail surrounded by rubber and palm oil trees and pass a small pond.  Before you reach Monkey Hill, you’d need to climb pretty steep steps.

The landing area at Monkey Hill is pretty spacious. Don’t be deceived by the name. There is no sight of monkeys when I was there. You could take a rest, enjoy the view or continue your hike to either Cobra or Mosquito Hill. If you want to cut your hike short, follow directions to Mosquito Hill.

Continue your hike and if you want to find your way out, just follow the “OUT” signs.  Watch your steps as you go down the hill.

The trail gets easier as you reach the exit. Your hike ends once you reach the roadside. You could see areas where the community put up tents for shade and to sell recreational items. Apparently, items are put on sale there on Sunday morning.

I would definitely continue the hike to Cobra Hill the next time I go to Melati Hill. It is also a  good place to do hill training.  It takes us 1.5 hours to go through the three hills and we stop many times to enjoy the 3 km hike. It is family friendly, well-maintained by a friendly community.  Don’t forget to bring water and put on visible sportswear and a good pair of hiking shoes. I wear Nashata white hoodie gen and the red riada salasa pants.