ColorFit New Year 2019

We would like to wish our fit sisters a colorful and fit year for 2019. Colors do affect our mood, so why not make it a winning mood when we work out. After all, it was reported that athletes who wore red at the 2004 Olympics won more events than those who wore blue.

We released a couple of colorful pants – some bright and some in soft colors to bring more excitement into workout. Naturally, everyone wants to wear a black sports pants, almost. But why not add a little bit of colors when you workout. Here are some ideas we put together for you featuring the Riada Salasa Pants & Riada Bootleg Pants.

1. Riada Salasa Pants – Tri Colors

  • Suitable for gym, outdoor, travel and leisure wear
  • Design that combines fashion, fun and function.
  • Two side zipper pockets
  • Skin-friendly and soft fabric

Styling suggestions for you.

1. Style it with two colored tops like the Hoodie Gen. 

Yellow Themed Athleticwear

2. Yellow-themed Athletic wear : Amina Sports Hijab, Ultra Top II and Riada Salasa Pants

2. Riada Bootleg Pants – Duo Soft Colors
Now you can wear soft colors and not worry about sweat marks on your sports pants. The back part of the pants is black.

  • Suitable for yoga, running and casual wear
  • Elastic waistband for a snug, comfortable fit
  • Design that combines fashion, function and performance.
  • Small pocket with button on the back
  • Skin-friendly and soft fabric
  • Spandex and polyester.

Styling Ideas

Loose and Long Sportswear

1. Soft color top to go with soft color pants. This lookis suitable for those who prefer loose and long designs

Soft and Strong Colors Sportswear

2. Soft-color pants to go with stronger-shade-color top. This combination gives a soft yet firm look.

Have fun with colors. If you are not certain what to wear with colorful pants – just put on a black sports top. Nothing can go wrong with black, but excitement is what you get with colors.

For 2019, do take advantage of 5% OFF for purchases made at nashata.com when you use vouchercode AnaNashata throughout the year.

InsyaAllah, together, let’s have a colorful and fit 2019!

Nashita means a lady being active in Arabic.

Sportswear Recycling Program

Nashata collects woman’s activewear and sportswear as one of our efforts to reduce ecological footprint. Nearly 100 percent of clothing are recyclable and we hope to be a part of the efforts to reduce textile to landfill by collecting woman’s activewear and sportswear for secondhand clothing or recycling.

Most sportswear are made of polyester-based fabric, and they can be shredded and then granulated into polyester chips. These chips are then melted and used to create new polyester fabrics.

Join our efforts to reduce ecological footprint. Simply collect your activewear and sportswear and send them to us.  Here are some info about the sportswear recycling program.

  1. What type of used products does Nashata collect?
    • Any clean and dry lady sportswear, except shoes, socks and undergarments.
    • Torn items are acceptable
    • We accept any brands
  2. What happens to the used sportswear collected by Nashata?
    • Nashata will send suitable products to partners in under-developed and developing countries as second-hand items.
    • Send other items to partners specialized in fabric or textile recycling. Fabric for sportswear can be completely recyclable at the end of its life.
  3. Where is the program active?
    1. Malaysia :
      Ship or drop-off to Nashata Cyberjaya
      Address :
      Nashata Lifestyle Sdn. Bhd.
      K12, Jalan GC 14, Glomac Cyberjaya
      63000 Cyberjaya, Selangor
      Malaysia
      Contact Number : +60123112489  Operation Hours for Drop-off:
      Monday – Friday, 10am – 7pm, except public holidays
    2.  Singapore :
      Ship or drop-off to Mudzalifah Anuar. Contact her for arrangement.
      Contact number : +65 8183 5954.
    3. You can volunteer and collect sportswear in your area too. Just drop us a line at contactus@nashata.com
  4. Why are we doing this?
    1. Recycle
      We take-back your sportswear and send them to suitable under-developed or developing countries as second-hand items. This would make sportswear more affordable and accessible to these nations. Items that are not suitable for these markets will be sent to our fabric recycling partners.Through these efforts, we can reduce and avoid pollution and energy-intensive production of new clothing.
    2. Reduce
      Since inception, Nashata avoid use of plastic and paper as efforts to reduce waste. We email customers about care of products and reuse plastic covers for shipment. We provide packaging of product that can be used for multiple purposes. Our customers use Nashata packaging to store items for travel, camping and races. Our efforts to reduce ecological footprint continues.
  5. Why should you send unwanted sportswear to Nashata?
    • We make sure these items will be used or recycled.
    • We reward you by giving 15% voucher for purchases at Nashata.com, valid for 1 year. Please allow 3-5 working days for the team to check items sent and validate contact info provided.
  6. How can you be a part of Sportswear Recycling Program ?
    • Ship or drop-off sportswear in a bag, labelled with your name, phone number and email address) to Nashata contacts. We need your contact info to send Nashata digital voucher to you.
    • Be our partner. Provide drop-off point or help collect unwanted sportswear at your area.

Just drop us a line at contactus@nashata.com if interested or if you have questions.

Waterfall Hike at Kanching Rainforest Waterfall & Recreational Forest

Kaching Waterfall is within 1 hour drive from Klang Valley area. If you have half day to spare, you can spend 3-4 hours hiking and enjoy the waterfalls there. It can improve your mood and simply refreshing.

Wet and Dry Top : Ultra Top II

Getting to Kaching Waterfall was easy. Just set your Google Map or Waze to Kanching Rainforest Waterfall & Recreational Forest. The area is managed by Tourism Selangor and you need to pay RM2/person when you park your car there. I arrive the park around 10am, and there were not many cars as to compared to when we left at 12:30pm. There was a stall by the entrance where you could buy drinks and packed food.

  • Trained Birds ay Kanching Waterfalls
  • Kanching Waterfalls Level 4
  • Stairs at Kanching Waterfalls
  • Cool water massages
  • Kanching Falls - Level 6

As you walk in from the car park, you would pass an area where you can take pictures with trained colorful birds for RM20 per person. You’d start seeing monkeys as you walk further. So please make sure food and personal belongings are secured with you.

There were 7 stages of Kanching falls. My party and I hiked to level 6 only.The hike was pretty easy if you are used to going up the stairs, but steep enough to make you sweat a lot. The hike to 6th level took us 45 minutes, and that included stopping and taking pictures at other levels. Try hike to level 7 as I didn’t think it is all that difficult.

If you prefer a big pool to dip in and a covered huts to settle at, level 4 could be a good spot to picnic. We spent time at level 6 for half and hour, taking a dip and letting the falls gushing our back.  We had a bit of snack and hiked back.

There were more people hiking up the trail after 12 noon, some with small children, bringing floats and picnic baskets in hands. Changing area and toilets were at level 1 area. The water at the park was clean and refreshing and the park well maintained.

Wear something versatile for waterfall hike – Nashata Body Suit, EZ Sport Skirt and MWM Tee over Crop Top

Safety & Environment Protection Reminders:

  • Wear proper hijab and clothing for safety reasons. A hijabi with long hijab suffocated in the water because her hijab covered her face while in water and she was unable to remove it. Too loose and long clothing may be hazardous if stuck in water.
  • Wear proper shoes or aqua shoes with good grip if you plan to hike steep area. Waterfall area can be slippery
  • Take care of your food and do not litter. Food and leftovers that are left behind at waterfall area can attract scavengers like rats, lizards and crows.
  • Use water at changing area for cleaning. Do not use water from the river to clean dishes and other items
  • Do not leave anything behind.

Plan your weekend for a waterfall hike and bring back a boost of positive vibes.  Commonwealth Forest Park is 6 km away from Kanching Waterfalls. You can plan to visit both if you like.

Standard Chartered Extends KL Marathon Title Sponsorship

Fabulous news for runners! We can look forward to another four years of wonderful racing experience at the KL Marathon. Dirigo Events and Standard Chartered Malaysia announced a four-year extension to their title sponsorship agreement, taking the biggest run in Malaysia with the Standard Chartered KL Marathon through year 2022. The 2019 edition of the highly anticipated event will take place on 28 and 29 September and is expected to draw over 38,000 participants.

Standard Chartered has been the title sponsor of the event since 2009 and celebrated the 10th Anniversary of the bank’s involvement at this year’s event in April. The Standard Chartered KL Marathon’s (SCKLM) 10th Anniversary saw its biggest participation yet with 38,000 participants competing in 10km, Half and Full Marathon distances, with a 5km Fun Run and 1km and 3km Kids categories. The 10th Anniversary event also saw SCKLM being held over two days for the first time to cater to the growing number of runners, and this will continue in the next edition of the race.

Rainer Biemans and Abrar. A. Anwar exchanging the sponsorship documents

“We are extremely pleased to be extending our association with this wonderful sporting event and delighted that we will be able to continue inspiring Malaysians to lead healthy, productive lives,” said Abrar A. Anwar, Managing Director and CEO of Standard Chartered Malaysia at a signing ceremony held today. “Over the last 10 years, SCKLM has grown to become the premier running event in Malaysia, bringing together participants from every state within the country and from over 70 countries. This is largely due to Dirigo’s excellent organisation of the event and we are happy to resume this successful partnership to take this event to even greater heights,” added Abrar.

The 2019 edition of SCKLM will also see the inclusion of new, as well as returning sponsors. SCKLM welcomes Under Armour and Banana Boat as first-time sponsors of the event. Seiko resumes its long-standing sponsorship while 100 Plus returns as beverage sponsor for the next 4 years.

“We are really happy to have secured our title and major sponsors for the 2019 edition of SCKLM well ahead of the event, which gives us ample time to plan and maximise the sponsorship agenda of our partners,” said Rainer Biemans, Project Director of SCKLM and Director of Dirigo Events.

So mark your calendar and let’s not miss the run in 2019. Need convincing? Checkout our past experience running the Standard Charted KL Marathon.

 

Get updates on SCKLM at their social sites below:

Facebook       : http://www.facebook.com/SCKLmarathon
 Twitter            : www.twitter.com/SCKLmarathon
 Instagram       : https://instagram.com/SCKLmarathon
 Website          : www.kl-marathon.com

 

 

Top 10 Adventurous UNESCO World Heritage Sites in South East Asia

Add adventure to your active lifestyle and embark into new and exciting adventures at UNESCO World Heritage sites. Since 1972, UNESCO has designated 209 natural world heritage sites and here are the top 10 that are accessible for tourists in South East Asia, spanning from Vietnam, Thailand, Malaysia, Indonesia, Philippines and Palau. Pick one that suits your time, budget and interests and you get to kill two birds with one stone.

  1. Komodo National Park, East Nusa Tenggara, Indonesia (1986)
    Recommended min day of stay : 4 days
    Activities : Rich land and water wildlife watching, spot Komodo Dragons, snorkeling, scuba diving at Pink Beach and Padar Rinca island, swimming in Ranco Cave
    Min Budget : USD700/person, excluding flight arrangement to Labuan Bajo or Komodo Island
    Best time to visit : April – December

    Beyond the Komodo lizard is a beautiful island with rich biodiversity

  2. Ujung Kulon National Park, Java, Indonesia (1991)

    Recommended min day of stay : 3 days
    Activities : Jungle trekking, Mangrove forest watching, Javan rhinoceros watching, snorkeling, canoeing, surfing and cruising
    Min Budget : USD250/person, excluding transport to and from Jakarta
    Best time to visit : April – October

    Endangered Java Rhinocerous

  3. Puerto-Princesa Subterranean River National Park, Palawan, Philippines (1999), New7Wonders of Nature in 2012
    Recommended min day of stay : 2 days
    Activities :  visit the longest (8km) navigable subterranean river in the world, underground river ride, firefly watching, Sabang X Zipline, Island hopping at Honda Bay
    Min Budget : USD250/person, excluding transport to and from Puerto-Princesa
    Best time to visit : April – October

    8 km underground river

  4. Tubbataha Reefs Natural Park, Palawan, Philippines (1999)
    Recommended min day of stay : 6 days on liveaboard safari trip only
    Activities :  The best diving site in Philippines, visit marine area and bird sanctuary in the Sulu Sea, cruising and diving at Tubbataha Reefs
    Min Budget : USD2,350 excluding transport to and from Puerto Princesa 
    Best time to visit : March – June only

    Diving Heaven

  5. Kinabalu Park, Sabah, Malaysia (2000)
    Recommended min day of stay : 4 days
    Activities : 
    Hiking, bird watching, climb the highest peak in Borneo, hot springs
    Min Budget : USD400/pax, excluding transport to and from Kota Kinabalu
    Best time to visit : March – September

    Mount Kinabalu stands tall at 4,095 meters

  6. Mulu National Park (2000)
    Recommended min day of stay : 4 days
    Activities : 
    Caving, climb Mulu pinnacles, hiking, canopy walk, camping
    Min Budget : USD400/pax excluding transport to and from Miri
    Best time to visit : July and September

    One of the caves at Mulu National Park

  7. Tropical Rainforest Heritage of Sumatra, Indonesia (2004)
    Recommended min day of stay : 3 days
    Activities : Trekking, caving, Rafflesia,  visit Gunung Leuser National Park, wildlife watching – orang utan, bats, waterfall trip, hotsprings. The park consists of 3 national parks with rich biodiversity. It is one of the 54 World Heritage sites that are in danger.
    Min budget : USD250/pax, excluding transport to and from Medan.
    Best time to visit : January – July
  8. Dong Phayayen-Khao Yai Forest Complex, Thailand (2005)
    Recommended min day of stay : 1 day
    Activities : scenic hiking trails, waterfalls, wildlife tour where you get to see elephants, crocodiles and other animals, safari, bird-watching
    Min Budget : USD100/pax, excluding transport to and from Bangkok. Khai Yai is 2.5 hour drive away from Bangkok
    Best time to visit : March – October

    Free roaming wildlife at Khao Yai Forest

  9. Rock Islands Southern Lagoon, Palau (2012)
    Recommended min day of stay : 7 days
    Activities :  Famous diving spots, kayaking, snorkeling, witness a collection of limestone and corals uprise as islands
    Min Budget : USD2,500/pax for diving and accommodation excluding transport to Palau.
    Best time to visit : November – April

    Clusters of islands

  10. Trang An Landscape Complex, Vietname (2014)
    Recommended min day of stay : 2 days
    Activities : River boat ride through caves, visit Hoa Lu Ancient Citadel cultural site, visit Mixed Cultural and Natural Scenic Complex, 31 wetlands connected by 48 caves
    Min budget : USD150/pax, excluding transport to and from Hanoi
    Best time to visit : May – June, Sept – October

    Cultural and Natural UNESCO site

Note : Pictures are from respective sources of the owners. Click pictures for ownership info

Climbing Mount Kinabalu with Family

No one is too old or too young to climb a mountain. Climbing a mountain can be a good family activity, especially for children. It fosters team-work, patience, agility and persistence.

My family and I climbed Mount Kinabalu for the first time in 2013, comprising my husband and back then, 11 and 13 year old daughters. Mount Kinabalu is Malaysia’s first World Heritage Site, awarded in year 2000. This year, I decided to take my 13 year old son to conquer the mountain. I owed him this adventure as he was left behind in 2013.

Pinnacle Reflection at Mount Kinabalu

It was the monsoon season (Nov – March) and the weather was unpredictable, mostly cloudy and raining in the afternoon. We had a little bit of training, mostly cardiovascular workouts two weeks before the climb. Typically, a party of 5 climbers gets a guide, but after 2015, the park allocates one guide to a party of 3 climbers under 18.  Since my two children were 13 and 16 years old respectively, we got two guides; one main and another for my 13 year old, at no additional charges. Do check with your agent about this before confirm booking. I was not aware of this until I reached Kinabalu Park and I took it as a bonus.

Our Guides Oni (second right) and SabarYunus (far right)

We reached Kinabalu Park at 9 am, where we completed some paperwork, got our tags and packed lunch. The climb from Timpohon Gate at Kinabalu Park to Low’s Peak (4,095 meters above sea level) was 9 km.  We started the climb at 9:30 am and reached Laban Rata (6km) at 3:30 pm. There were 7 shelters along the way, where we stopped to rest and had lunch. It started to rain heavily after 12:30 pm and we had to walk up steep trails of flowing water in raincoats.  We reached Laban Rata, all soaked and wet. However, the waterproof high ankle hiking shoes we had were really helpful to keep our feet dry and warm.

We had a room consisting of 2 double-decker beds. Every climber was given a towel each upon check-in at Laban Rata. There were shared bathrooms for ladies and gents respectively, equipped with solar-powered water heater. So, no sun, no heater *wink*

Buffet dinner was made available from 4:30 pm – 7 pm. We had early dinner and rested after that.  We woke up at 1:30 am and got ready for 3 km climb to Low’s Peak. We had sweat-wicking long sleeves top on, with a light-weight insulated jacket over. Based on my first experience, it was important not to over-dressed. You would be sweaty while climbing and needed to stay light and dry. We brought some water, energy gels, extra gloves, sun block and medical kit along and left the rest in our room.  Warm supper was served at 2 am and by 2:30 am, we started climbing very steep stairs to the summit. It was cold, windy and slippery along the way. I was at awe looking at the clear night skies with stars, shooting star and constellations visibly bright and clear.  Occasionally, I would look up and back to see the skies and the city lighted up from the mountain. It was too beautiful. If you do not have altitude sickness, the walk from 8 km onwards was quite easy. You need to watch-out for icy surfaces and avoid stepping on the rope. Our guide was very helpful to keep the children safe and to move in good pace. We reached Low’s Peak at 5:30 am, just in time for the sunrise and took lovely shots at the summit. The sky was clear and we could see the ocean and Kota Kinabalu city from the summit. The view was surreal.

Low’s Peak Mount Kinabalu

Once the sun was up, I got heated up fast at the peak. If sunny, you may need to start removing unnecessary layer of clothing and put on sunblock and shades. We descended 3 km quickly after and reached Laban Rata for breakfast at 8:30 am. After a short rest, at 10 am, we continued 6 km journey back to Timpohon Gate. It was misty and cloudy and luck was not with us when it started to rain the last 4 km. It was quite challenging to walk downhill in the rain. Even though I took it super slow, I fell down many times, once on my face. My children were fine and moved quickly. We arrived Timpohon Gate at 3:30 pm, picked up the certificates and had lunch at Balsam Restaurant.

Steps from the Peak to Laban Rata

Climbing Mount Kinabalu was gruesome but totally worth it. It was a 9 km walk (9 hours) in total to the peak from Timpohon Gate and 9 km walk (8.5 hours) down – all within 30 hours. My son was happy to be able to experience what he missed 5 years ago.

We had good guides – SabarYunus and Oni (took many pictures of us voluntarily, highly recommended for children, attentive and caring) . We secured our booking through Best Borneo Tours. The budget per person to climb Mount Kinabalu is RM1500/USD400

Many Ice Formation at Mount Kinabalu. Temperature was under zero degrees.

Some Tips

  • Bring drinking water or purchase at Laban Rata. Avoid drinking spring water along the trail or at Laban Rata if you are not used to drinking it. My family and I suffered from bad water poisoning due to this in 2013.
  • Take Diamox a day before the climb if you have altitude sickness (ask your doctor before taking any) . My children took 2; a day before the climb and the day of the climb.
  • Hiking sticks are useful for descend. You can rent for RM10 at Kinabalu Park.
  • Bring knee and ankle guards. They can be useful for descending
  • Energy gels and energy bars to keep you motivated and going
  • Follow the guide’s pace. Avoid stops, just keep moving.
  • Bring water bottles

Descending Mount Kinabalu with a smile. The experience at the peak is priceless.

Shoes

  • Waterproof shoes are necessary if you hike during monsoon season. You may be walking through streams of water for hours and need your feet dry.
  • Bring extra shoes with toe opening or soft on toes to hike down. I descended using my soft running shoes to reduce impact on my toe nails.
  • All weather sweat-wicking socks

Look for water-proof label on shoes.

Soft-fabric shoes for descending

Clothing

  • Sweat-wicking long-sleeves tops. I wore Nashata Raazglove, Azza Toplectic and Ultra Top II and Stirrup Leggings.
  • Wind-breaker or a jacket (Laban Rata to Low’s Peak)
  • Cap or headwear (Laban Rata to Low’s Peak)
  • Face and neck-gaiter (Laban Rata to Low’s Peak)
  • Neck scarves
  • Water-proof gloves. Bring an extra pair

Must bring gears

  • Waterproof bag
  • Headlamp
  • Raincoat
  • Charger – Many power points in hostel, but no wifi.
  • First aid kit

Cold yet Happy Faces

I am grateful for a mission accomplished – all my three kids at age 11 and 13 conquered Mount Kinabalu safely. Climbing Mount Kinabalu is not only about agility and physical endurance, but more importantly – mental strength.

It gets bright and sunny fast after sunrise

I do not think I want to climb Mount Kinabalu again but perhaps some other mountains. If you are thinking of taking your children or teenagers to climb Mount Kinabalu – It is not easy, but Go For It!

“Climb mountains not so the world can see you, but so you can see the world.”

Kenapa Ramai Kembali Berlari di Pink Ultra

Heiiii ! Saya lari lagi di Pink Ultra edisi ke 4

Larian Ala Trail di Paya Indah Wetland, Dengkil

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

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

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

Noi dan Intan Berlari Kategori Duo di Pink Ultra 2018

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

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

Larian Loop 50 km dalam masa 10 jam

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

Pink 🎀 October Campaign: Breast Cancer Awareness

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

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

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

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

1. How does breast cancer occur?

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

2. WHAT CAN YOU DO?

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

3. HOW CAN WE HELP?

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

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

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

        

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

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

7 Tips on How to Avoid Sports Bra Chafing

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

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

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

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

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

Remove tag and labels on bra

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

Areas prone to bra chafing

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

6. Get out of soaky sports bra fast.

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

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

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

 

Sharing is contributed by Nashata Runners

BMW Berlin Marathon 2018

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

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

The Expo

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

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

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

 

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

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

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

The Race

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

 

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

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

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

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

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

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

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