Sir Bani Yas Challenge (29-30 March 2018)

Marwa Al Wadhahi, a young Omani lady who is enthusiastic about sports and adventure shares her experience at the Sir Bani Yas Challenge 2018. She loves challenges, pushing her limits and experiencing new things. She works in the Oil & Gas industry during the day and passionately practices sports in the evening and holidays. 

Marwa Al Wadhahi

I was very excited when I saw the announcement of Sir Bani Yas Challenge which was originally consisting of 3 km of kayaking, 10 km of trail running and 37 km of cycling. I was excited because I never cycled and kayaked these distances, I’ve never been to Sir Bani Yas and I’ve never done a 50 km challenge in single day. Basically the challenge had a variety of activities and in a unique and exciting venue.

Wildlife at Sir Bani Yas

Sir Bani Yas Island in the Abu Dhabi, United Arab Emirates, was the venue of the challenge. The island was one of the first “Greening of the Desert” projects established by Sheikh Zayed Bin Sultan Al Nahyan in 1971. Over the years it became one of the UAE largest animal reserves and is home to over 15,000 free roaming animals and birds.

Due to circumstances out of control, the cycling was cancelled and the challenge was modified to become a total of +33 km of an amazing hike on & between mountains, fun kayaking and a long trail run.

The challenge was tough, we started at 6.30 am where the weather was foggy and nice then it got hotter as time passed approaching noon. I personally absolutely loved the hike and the kayaking, I found the trail run (which was the majority of the race) fun at the beginning but then it was really torturous due to the heat, strong pulsing cramps and trail that felt like infinity as the long distance was new to me.

I pushed myself hard, I felt like crying, I felt like giving up, I thought to myself “What made me do this? What was I thinking” I literally felt physically and mentally exhausted. However, because I signed up for the challenge with a mindset and goal to finish as a minimum and despite all the pain and torture I felt, I was absolutely determined to finish, I limped, I walked, I jogged with pain until the finish line.

Husaak Support Stations

On the other hand, the organisers, Husaak Adventures, and fellow participants along the way were very supportive which injected me with positive energy amid the suffering, I smiled to them, felt positive and said to myself that I can do it and I should not give up even though I felt like it! Giving up was just not an option for me. I had fun chatting with some participants along the way and cheering others to continue as well which really makes a difference and pushes people further. Organizers were at the water/food stations and also driving back and forth with cars cheering, checking on us and supplying water

Hiking Trail Views

With a few hundred people participating, Alhamdulillah I’m proud to finish 4th out of more than a 100 female participants, and 33th Overall out of almost 300 male & female participants 🏁 I really pushed myself that day. I haven’t had specific training for this event, just my regular gym training. So I was basically fit but not really trained for this kind of long distance running.

Trail Run

I believe if I hydrated more in the weeks leading to the event and practiced long runs, it would have went even better. Maybe I wasn’t trained enough or ready to go at the pace I was going at but the experience was definitely enriching. The feeling of true struggle that I haven’t felt in a long time, but pushing hard and fighting pain & fatigue to reach the finish line was priceless.

SCKLM: Suraus for Muslim Runners

Standard Chartered KL Marathon is only a few days left and we want you to go through the smoothest experience you’ve ever had. This time round we would like to help all the muslims to feel at ease performing prayers during the running period.

Here are the routes provided by the organizer:

Half Marathon Route Map

For half marathon, the suggested prayer area is located at the side road of the Lebuhraya Duta – Ulu Kelang (DUKE) when you’ve reached 11km, slightly after you pass the water station. Though there is only one surau suggested here, there are also few mosque along the road.

The first mosque you’ll pass through is the Masjid Jamek before you hit 1km running. After 14km running, you’ll meet another mosque Masjid Wilayah Persekutuan. If you can make it on time, at the end of the route, you’ll see the last mosque which is Masjid Negara.

 

Full Marathon Route Map

As for Full Marathon, more suraus are suggested here. The first surau you’re going to pass is at 14km running (close to Tabung Haji & water station). Then, you’ll see a surau by the road side of Jalan Ampang after 15km run. After Kompleks Sukan Datuk Keramat and LRT Jelatek you’ll find another surau located at the road side of Jalan Jelatek. At 19km run, the surau is located close to the checkpoint by the road of Jalan Setiawangsa. The last surau that is suggested for marathoner is close to the checkpoint is at the DUKE road, that is after 26km running.

Just to inform, the mosque available near the route is the same as what the half marathoner will pass: Masjid Jamek, Masjid Wilayah Persekutuan and Masjid Negara.

Few tips on prayer guidance:

  1. Don’t forget your prayers even when you’re running
  2. Jangan lupa solat walaupun bersukan berjam-jam! (in bahasa Malaysia)

Hope this helps! Share it with others so they can also schedule their prayers early before the run! 🙂

Weight Loss – Muscles vs Fat Mass

If you are trying to lose weight and you are not sure about what to exercise for, cardio or muscles, then this video is for you.
This quick video will help you determine how much cardio and how much strength training your body needs according to your body type. It gives a quick insight into what you should do to help your body with the weight loss process.

Good luck,
Nura

The Color Run Malaysia 2017

Are you a fan of colors? If you are, then I hope you managed to attend The Color Run last Sunday (13 August) at Padang Merbok, Kuala Lumpur.

If you’ve never heard of The Color Run, it’s a run where fist-full of colors would be thrown at you throughout the whole 5 kilometres. It first began in Phoenix, Arizona five years ago and slowly expanded across the globe.

The race kit was collected at eCurve, Mutiara Damansara the week before. Needless to say, they were pretty cool. The white t-shirt was a soft cotton fabric, unlike most of the other t-shirts I own. There were a few other things too, including a goodie bag and a headband with the words “THE COLOR RUN” printed in bright yellow.

Race kit – a white t-shirt for colors to be thrown at and a goodie bag containing facial products, sticker tattoos, and a headband.

On the event day, I got up at 5:40 a.m. and made my way (with my uncle) to the designated location. The sky was still dark, and the roads were exceptionally empty. Without the usual heavy traffic present during the day, it took a short 30 minutes to get there.

Upon arriving the field (Padang Merbok means Merbok Field, so the event was set up on a field), we were astonished to see the wave of people in identical white t-shirts. There were at least 500 people warming up, lead by the event hosts who were already onstage with two unicorns dancing about.

Took a bite of a giant doughnut before the run.

After a few stretches here and there, we were lead into a pathway towards the starting line like a massive herd of sheep plus we were all wearing white, so we were all human sheep. There were at least three drones flying high up above our heads, recording the whole thing.

Participants were released in waves, each one starting off with a sprinkle of color over their heads. We were the lucky enough to be at the second wave, which started a little after 7:15 a.m. Participants who started later had to run under the eight to nine o’clock sun.

It was a cool and lovely run, thanks to the ample shade the tall trees provided for us. It was like running in a forest. At first, we thought there would be color stations every kilometre, which should add up to five stations. To our surprise, the distance between the first station and the second was less than a kilometre, probably as short as 500 metres.

The first station threw yellow, green, and purple at us. I was lucky my aunt advised us to bring a scarf or a cloth to cover our faces while running through the stations beforehand. The colors were made of powder, in which the event crew threw fist-full of colored powder at us. Since they were made of powder, it caused irritation to the eyes and the mouth. There were a few times where we ran past families, their young children complaining of the powder in their eyes or their color powdered shoes.

After running blindly through stations of blue, orange, neon green, and red, we reached the finish line at 8:30 a.m., our clothes and hair stained with color. At the finishing line, we were given a packet of colored powder each, including a bottle of water and a can of energy drink.

Thoroughly stained with color.

Nashata Sweatpants splattered with paint.

My uncle’s red mane after the run.

Overall, it was a fantastic event. Though it wasn’t your typical run-and-go marathon, it was definitely a fun run. Not recommended for children 10 and below because they may not be able to handle the irritation. If you’re in Rhode Island or Portland (and many more places in the United States and around the world), you still have a chance to participate in the fun. Who knows, maybe you’ll join the run next year.

– Nukey

Throw Them Off With Taekwondo

Tired of feeling weak and helpless? Scared of walking home alone? Is there someone you want to tell off but don’t know how?

No need to fear, martial arts is here!

There’s karate, judo, aikido, taekwondo, boxing, wushu, and a whole lot more you can learn about just by a click of your mouse. But simply learning from a book or a website and playing it out a couple times won’t cut it. You have to get up and train for at least half an hour per week. After all, self-defense is a skill. And skills are not perfected in a blink of an eye, but by sheer sweat and determined practice.

Self-defense does not just ward off unwanted creepers, but could also potentially save your life. Places like Texas, where women are being targeted and attacked, strongly encourage Muslims to take up self-defense and learn how to protect themselves. With the current Islamophobia and hate against Muslims, it is essential that you, as a Muslim woman (especially if you wear hijab), know how to fend for yourself when encountered by any sort of threat – big or small.

In some middle eastern countries like Jordan, harassment is not uncommon. Despite women covering themselves modestly and wearing hijabs and headscarves, they are still targeted and attacked without hesitation. According to islam.ru, an islamic information portal based in Russia, some women in England are even attacked by muggers taking the pins off their hijab and stabbing their heads with it. So as we can see from here, how we dress is not the issue. It’s how we protect ourselves and how we deal with the ambiguous jaws of the world.

Among all self-defense techniques and martial arts, let’s zoom into one particular art: Taekwondo.

Kick as high as the sky. Reference: Edward Lim, (2016), Wallace Lai Yen Theng [ONLINE]. Available at: https://www.facebook.com/photo.php?fbid=10210164033279633&set=pb.1302833662.-2207520000.1499930670.&type=3&theater [Accessed 13 July 2017].

Kick high to the sky.
Reference: Edward Lim, (2016), Wallace Lai Yen Theng [ONLINE]. [Accessed 13 July 2017].

Taekwondo, as the name distinctly provides, is a Korean martial art. The word can be broken down into three: “tae”, “kwon”, and “do”. The definition of “tae” is foot, “kwon” is hand, and “do” is art. It generally can be broken down into two categories: poomsae, and sparring. Poomsae is a series of moves – both defense and attack – put together in one. On the other hand, sparring is your typical two-minute fight on the training mat.

This martial art consists of many moves and techniques. The few basic ones are kicks, blocks, and strikes.

Here are a few examples:

The basic kick in Taekwondo: front kick.

 

Basic blocks and strikes: punch, higher-section block, lower-section block, inner block, outer block, ridge hand strike, and knife hand strike.

Sparring technique: Chopping kick.

 

There are some centres available in Malaysia:

Other places to learn self-defense around the world:

Don’t be afraid because you are small and frail or physically unfit. With determination, comes great results. Remember: we are not inferior to men, but a sole equal. And sometimes, we may be even better.

– Nukey

First Time in a Putrajaya Bike Convoy

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.

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.

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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.

We're like packed sardines

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

WhatsApp Image 2017-03-11 at 4.09.05 PM (10)

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.

WhatsApp Image 2017-03-11 at 11.20.42 AM (5)

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.

WhatsApp Image 2017-03-11 at 4.09.05 PM (7)

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

WhatsApp Image 2017-03-11 at 10.12.24 AM

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.

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  😉

11 Young Egyptian Hijabi Olympians at Rio 2016

As of Day 9, Egypt has bagged 2 bronze medals at Rio 2016.

After 104 years participation at the Olympics, Egypt has its first women to win an Olympic medal. Sara Ahmed, a young and strong 18 years old won the bronze medal for 69 kg category after lifting combined weight of 255 kg.

The Arab Republic of Egypt is a modern Islamic country, with a population of 91.4 mil, 90% of which is Muslim. Their first participation in the Olympics was in 1912, and at Rio 2016, they sent 119 athletes to compete in 22 games. Thirty seven (37) of them are female of which eleven (11) are hijabi or competing in modest attires. These eleven ladies compete in wrestling, taekwondo, shooting, beach volleyball, archery, athletics and weightlifting.

Here are the 11 ladies :

1. Sara Ahmed, Weightlifting

Sara became the first Arab woman to win an Olympic weightlifting medal. She won the third place for women’s 69 kg, recording a combined weight of 255 kg

Sara Ahmed won bronze medal at the Rio 2016

Sara Ahmed, at 18,  won bronze medal at the Rio 2016

2. Doaa Elghobashy, Beach Volleyball

Doaa and partner Nada are in a stereotype game, where participants usually compete in bikinis. They have gotten many heads turned to their sides despite being all-covered.

DOAA ELGHOBASHY

Doaa is only 19. Let’s hope we see her again in Tokyo 2020

3. Nada Meawad, Beach Volleyball

Nada and Doaa played three games in round one to give them exposure of the games. Nada is only 18. They played against the German, Italy and Canada teams at Rio 2016.

RIO DE JANEIRO, BRAZIL - AUGUST 09: Nada Meawad (L) and Doaa Elghobashy of Egypt looks on during the Women's Beach Volleyball Preliminary Pool A match against Marta Menegatti and Viktoria Orsi Toth of Italy on Day 4 of the Rio 2016 Olympic Games at the Beach Volleyball Arena on August 9, 2016 in Rio de Janeiro, Brazil. (Photo by Ezra Shaw/Getty Images)

RIO DE JANEIRO, BRAZIL – AUGUST 09: Nada Meawad (L) and Doaa Elghobashy of Egypt looks on during the Women’s Beach Volleyball Preliminary Pool A match against Marta Menegatti and Viktoria Orsi Toth of Italy on Day 4 of the Rio 2016 Olympic Games at the Beach Volleyball Arena on August 9, 2016 in Rio de Janeiro, Brazil. (Photo by Ezra Shaw/Getty Images)

4. Fatma El Sharnouby, Athletics

Fatma runs the 800 meters at Rio 2016. Her personal best time is 2:18.19 in April 2016. Young at 19, Fatma has a lot of room to learn from great athletes and runners at the Olympics.

Fatma while racing at the World Cross Country Meet, March 2015

Fatma while racing at the World Cross Country Meet, March 2015

5. Shimaa Hashad, Shooting

Shima is not new in the shooting scene. Rio 2016 is her third time partcipating at the Olympics, first in 2004. She competed for women’s 10m air rifle and ranked 27 out of 51 contestants.

Shimaa Hashad is ranked 27 at Rio 2016

Shimaa Hashad, 35,  is ranked 27 at Rio 2016

6. Hadir Mekhimar, Shooting

Young and new in the shooting scene, Hadir is ranked 47 at Rio 2016. She won the gold medal at the Summer Youth Olympics in China at age 16.

Hadir Mekhimar the young Olympian shooter

Hadir Mekhimar the young Olympian shooter

7. Hedaya Wahba, Taekwondo

Second time Olympian at Rio 2016, young Hedaya competes in Taekwondo women’s 57 kg. She qualified for the quarterfinals at the London 2012 for the same category.

Hedaya Wahba, 23 is a taekwondo practitioner

Hedaya Wahba, 23 is a taekwondo practitioner

8. Seham El Sawalhy, Taekwondo

Second time Olympian at Rio 2016, Seham, 25 years old, competed in the 67 kg category at London 2012. This year she competes for the same category.

10 AUG 2012 - LONDON, GBR - Seham el-Sawalhy (EGY) (right) of Egypt battles with Elin Johansson of Sweden during their women's -67kg category preliminary round Taekwondo contest at the London 2012 Olympic Games at Excel in London, Great Britain (PHOTO (C) 2012 NIGEL FARROW)

10 AUG 2012 – LONDON, GBR – Seham el-Sawalhy (EGY) (right) of Egypt battles with Elin Johansson of Sweden during their women’s -67kg category preliminary round Taekwondo contest at the London 2012 Olympic Games at Excel in London, Great Britain
(PHOTO (C) 2012 NIGEL FARROW)

 

9. Shaimaa Haridy, Weightlifting

Shaimaa competes in the Women’s over 75 kg category. In the past, she has won gold medals at the Arab Weightlifting Championships 2015 and 17th Mediterranean Games in 2013, when she lifted 110 kg and 135 kg in snatch and clean & jerk categories respectively.

Young and Strong Shaimaa

Young and Strong Shaimaa

10. Noura Mohamed, Fencing

Noura competes in women’s individual foil at the Olympics for the first time.

Noura Mohamed on the left

Noura Mohamed, 18, on the left lost to Tunisian fencer at Rio 2016

11. Reem Mansour, Archery

Reem is 22 and she competes in the women’s individual archery category for the first time at the Olympics.

Reem lost at round of 64 of the event

Reem lost at round of 64 of the event

Egypt has a good line up of many young promising female athletes participating at  Rio 2016 of which will gain tremendous experience and invaluable insights of doing better for future Olympics.

 

Pictures and Info Source:

  • Wiki
  • http://img.huffingtonpost.com/asset/scalefit_970_noupscale/57acc28c1700002c00d1e367.jpeg
  • https://www.tvnz.co.nz/content/dam/images/news/2016/08/08/Rio%20Olympics%20Beach%20Vo_Webf.jpg.hashed.d3c323db.desktop.story.inline.jpg
  • http://media.gettyimages.com/photos/nada-meawad-and-doaa-elghobashy-of-egypt-looks-on-during-the-womens-picture-id587602138?k=6&m=587602138&s=594×594&w=0&h=tF4U3MHoTxPMd3mYfGFDDHebh8gFFrFiFJNc5oua9uo=
  • https://i.kinja-img.com/gawker-media/image/upload/s–eatANuAx–/c_scale,fl_progressive,q_80,w_800/sqybtxjrqbxyiug4im5j.jpg
  • http://english.ahram.org.eg/Media/News/2016/8/6/2016-636061094976655931-665.jpg
  • http://english.ahram.org.eg/Media/News/2016/8/6/2016-636061095256604176-660.jpg
  • http://gdb.rferl.org/A6C507D0-6A6D-4BEA-8DCC-04C14B971C9F_w610_r0_s.jpg
  • http://english.ahram.org.eg/Media/News/2016/8/10/2016-636064588892776477-277.jpg
  • http://www.hindustantimes.com/rf/image_size_800x600/HT/p2/2016/08/06/Pictures/2016-round-olympics-archery-women-ranking-individual_e89ce3cc-5b45-11e6-92e9-543a978214ab.jpg

CrossFit at a new Fuel Athletics gym!

A few weeks ago, I had a great experience at the weight lifting introduction class in Fuel Athletics. Recently, they opened their doors to a new outlet in Shah Alam and invited me plus a few friends to try CrossFit after iftar (breaking our fast). I immediately said yes because I was drawn to CrossFit’s high intensity; I can get maximum amount of work done and calories burnt in a short period of time.

CrossFit can be roughly defined as varied high intensity functional movements, while combining certain aspects of gymnastics, weightlifting, running, rowing and more. (source: https://www.crossfit.com/what-is-crossfit). Based on this definition, CrossFit is not new to me. I had similar experiences before at Revelation Republic and a few LesMills GRIT classes, under various names such as Body Conditioning or GRIT Strength. To me, the principles and movements are pretty similar so experienced athletes (or in my case, athlete-wannabes) will have no problem transitioning.

However, what makes Fuel Athletics different is its location and spacious design. Currently, Fuel Athletics is the first CrossFit certified gym in Shah Alam, attracting crowds from as far as Sungai Buloh and Puncak Alam. The location at Menara Naza TTDI is strategic, with a nice mix of working adults and student crowd. The gym has 2 floors, an outdoor space, and a pool with changing room and surau.

IMG_4607CrossFit space and equipment on the lower floor

IMG_4620Spacious upper floor, with future plans for yoga classes

IMG_4621Plus point: This gym even has an outdoor pool too!

After some dynamic stretcing and warming up indoors and outdoors, we proceeded to the highlight of the night – the WOD (Work Out of the Day). For tonight’s session, the WOD was simple, yet effective: partner up, and one person does burpees while the partner holds weight plates above his/her head. Then switch roles after the partner completes a few burpees. Do this as many rounds as you can in 10 minutes. Do not underestimate the lack of fancy equipments or movements, because burpees are advanced enough to be considered as a full body work out. So after a few rounds of burpees and holding up the weight plates above my head, my arms were already shakey. I even hesitated if I should decrease my weights from 10kg to 5kg so I can ‘survive’ all 10 minutes of the WOD!

IMG_4596Warming up outdoors with some sprints

Processed with VSCO with a6 presetThe WOD got me like… (in a good way of course)

I can see that these series of WOD will definitely complement my marathon training programme. It will build up my legs muscle strength so I can run longer, faster, and less prone to injury. As for my upper body which has been neglected for some time, needs a lot of work as it has gotten flabby and weak. Perfection is still a long road ahead, so for the mean time, I just need to strike a balance between strength work outs and clocking in enough mileage.

For more info and registration: http://www.fuelprimecrossfit.com/

For more reviews on other types of cross-training and gyms:

Until next week,

The Weekend Runner

 

#SayaPilihCergasRamadan , Anda Pula Bagaimana?

P1020671Kekal aktif di bulan Ramadan agar cergas sepanjang tahun. Pilihannya di tangan anda!

 

Hampir tiba di garisan penamat!

Tanpa disedari, sudah lebih 2 minggu kita melaksanakan ibadah puasa. Masa berlalu begitu pantas apabila diisi dengan aktiviti berfaedah dan bermanfaat. Sudahkah anda mencapai semua target dan matlamat di bulan yang mulia ini? Gunakanlah hari-hari terakhir ini untuk berlumba-lumba mengaut ganjaran beribadah, umpama pecutan rohani dan spiritual yang terakhir sebelum tiba di garisan penamat. Namun, jangan mensia-siakan rutin sihat yang telah berjaya dibentuk semenjak awal bulan lagi dengan mengambil sedikit masa untuk bersukan. Kekalkan momentum dan tabiat yang telah diasah. Seimbangkan matlamat di akhirat dengan pencapaian di dunia. Saya yakin, jika niat kita betul, beriadah juga merupakan satu bentuk ibadah.

P1020678Sesi bersukan yang santai dan sekejap, asalkan dapat mengeluarkan peluh!

 

Tampil lebih berseri di Aidilfitri

Dengan hari raya yang bakal menjelma, saya tumpang gembira melihat rakan-rakan dan kaum keluarga membeli-belah busana raya yang pelbagai fesyen dan warna. Kita semua mahu kelihatan cantik dan kacak di hari raya, bukan? Namun, jangan lah kita hanya mementingkan paras rupa luaran. Pernahkah anda mendengar pepatah “You are what you eat”? Maksudnya begitu senang: Makanan berkhasiat akan menjadikan tubuh kita lebih sihat. Jika kita menjaga kesihatan tubuh badan dengan diet yang seimbang sepanjang bulan Ramadan serta mempunyai hati yang bersih, saya yakin wajah kita akan bertambah berseri-seri di hari Raya. Sesungguhnya, Aidilfitri tahun ini akan lebih bermakna!

 

Eratkan silaturahim bersama AIA Vitality dan Hotfm

Marilah beramai-ramai bersukan sambil bersosial!Marilah beramai-ramai bersukan sambil bersosial!

Sambutan hari raya juga merupakan peluang untuk kita saling bermaaf-maafan, menziarahi kerabat dan rakan tauladan, serta menjalinkan persahabatan. Namun, kita tidak perlu menunggu sehingga bulan Syawal tiba untuk mengeratkan silaturahim. Di bulan Ramadan, kita juga boleh beriadah bersama keluarga dan rakan-rakan sebagai langkah mengeratkan hubungan silaturahim tanpa mengira bangsa mahupun agama. Pelbagai senaman ringan boleh dilakukan ketika berpuasa, seperti berjogging atau membuat yoga. Selain itu, ringankan tulang untuk membantu menyediakan persiapan Hari Raya dengan mengemas rumah, pergi ke pasar untuk membeli barangan basah, dan memasak ataupun merewang. Walaupun kecil dan dianggap remeh, ia boleh membantu membakar kalori juga.

Di kala anda sedang beriadah dan bersukan, apa kata ambil beberapa gambar sempena Hotfm Cergas Ramadan bersama AIA Vitality. Anda berpeluang untuk memenangi baucer barangan sukan bernilai RM300 agar terus bersemangat untuk bersukan dan beriadah dengan baju dan kasut baru! Hanya upload gambar anda di Facebook atau Instagram dan jangan lupa untuk tag #SayaPilihCergasRamadan #AIAVitalityMY @hotfm976.

 

Until next week,

The Weekend Runner.

Ladies, this is for you!

“Running should be [an] empowerment, not a fear”

– Elizabeth from www.runningforbling.com, sexual assault survivor.

 

Women have made tremendous progress is the world of sport. Sadly, not much have changed when it comes to safety while working out, especially running. It does not show that women are the weaker gender, or the way she dresses is too provocative (modestly dressed women can be victims too!). But instead, it shows that ‘monsters’ still lurk from time to time, preying on unsuspecting victims. On the bright side, these ‘monsters’ have never hampered any women’s spirit to get out and run. After reading a few articles and blogs from other female runners who were survivors of sexual assault, I can find a common theme of lessons learnt, which I hope is useful to everyone who is reading this.

 

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Most importantly, use your gut feeling and common sense. A women’s intuition is a powerful tool and it is rarely wrong, so if you feel like something is amiss, then it probably is.

For some basic safety rules that still apply to both genders, for example here

 

Until next week,

The Weekend Runner