Amina Sports Hijab and Amin Extended Sports Hijab

This year, Nashata is producing more new products that mirror modesty for sportswomen. They are Amina Sports Hijab and Amin Extended Hijab. These two hijabs share very much the same purpose that is to cater for modest sportswomen to do activities. Looking at both with a single glance, the most visible disparity you can see between these two is the design.

Amina Sports Hijab (left) and Amin Extended Sports Hijab (right)

Both Amina Sports Hijab and Amin Extended Sports Hijab offers a simple and neat look for sportswomen. They both are suitable for tall and large women as they are both long and wide and provide good chest covering.

You can check out this table for a better comparison.
(Click on picture)

Amina and Amin Extended Hijab up-close.

  • Blue.
  • Grey.
  • Gold.
  • Grips securely on face.

Amina and Amin Extended stays comfy and secure on your head even when you go for a sprint!

Jeri Villareal: The Hijabi Iron Woman

Jeri Villareal is a modest and committed triathlete from St. Louis, Missouri. Working in the Information Technology Service Lead, this incredible 41 year-old mother is also an urban farmer. Her races usually include three continuous and sequential endurance disciplines which are swimming, cycling and running or better known as triathlon.

Nashata team regularly received Jeri’s pictures on Instagram account, @nashatadotcom wearing Hooda Sports Hijab while competing in her triathlon events. After following her account @modestlytri.ing for some time we knew that she is one of the amazing sportswomen that could inspire people to live with passion. Let’s follow our interview to learn more about Jeri’s incredible journey.

N: Nashata
J: Jeri

“I hadn’t ridden a bike in over 20 years.”

N: Do you remember your first triathlon? Tell us how you became a triathlete.
J: My very first triathlon was a small local race. It consisted of a 300 yard pool swim, 20 mile bike and 4 mile run. My swim was somewhat slow but steady but I got on my bike and was able to pass a couple of people. Unfortunately, I missed the turn off and ended riding an additional 4 miles. I was so upset but ended up continuing on to the run and finish last. I learned to always review the course before the race. There is nothing worse than getting lost during a competition.

N: What inspires you to become a triathlete?
J: I first started running. Running was something that I never thought I would be any good at. However, I used it as a way to ward off depression that developed for me in the short days of the winter months. Running outside made me happy and in the cool months, my hijab was comfortable. It was a great fit. I found that the more I ran, the better I became and I progressed from running in my neighbourhood, to running a 5K then 10K and half marathons. One day a friend of my family asked me if I had ever considered triathlon. I told her I hadn’t ridden a bike in over 20 years. However she told me that if she could compete at age 60, surely I could compete. I took up the challenge and learned to ride a bike and worked on my swim stroke. 7 months later, I competed in my first triathlon.

N: Where do you usually train?
J: I train at my local gym and also I created a workout room in my basement so there is no excuse for missing my training. I have a treadmill, a bike trainer, rowing machine, resistance bands and weights.

N: Did you have a coach when you first participate in your first triathlon event?
J: At the time of my first event. I did not have a coach. However, I did get a coach soon afterwards.

N: How different is it to train by yourself and with a coach for the event?
J: It is so helpful to train with a coach because they can see the small things that you do that could cause injury or they can make changes to your form so that you are more effective. Also they can give you specific exercises or workout to help improve your particular limitation to help your reach your personal goals quickly.

N: Which is the hardest part of triathlon?
J: For me, it’s open water swim. Especially in a lake. It make me a bit anxious when all I see is darkness in the water. I learned to overcome that fear by swimming in the pool with my eyes closed and only open my eyes when taking a breath. That exercise helps me relax once I get into the murky waters of a lake.

N: How do you tackled getting out of a wetsuit quickly? Is it an issue for a hijabis triathlete?
J: While many triathlons have “wetsuit strippers”, kind volunteers that will assist you in getting out of your wetsuit quickly. I avoid their help with the wetsuit. Their good intentions could result in uncovering more than of your body than you would want. I use a two-piece wetsuit consisting of pants with bibs and then a wetsuit top that goes over that. When I was exiting the water, I can unzip and remove the top without concern of revealing anything and I take the bib straps off of my shoulders. By the time I get to transition, I just have to roll down the pants and slip them over my feet. To me, the two-piece wetsuit is not only easy to get in and out of, it also is less constricting over your chest which can be helpful for those that feel chest constriction with traditional wetsuits.

“The hijab that has truly given me so much freedom in my life.”

N: As a Muslim triathlete who wears a hijab, have you ever experienced bitter moments where people would be prejudice about your religion? Do share your story with us.
J: The triathlon community is a very kind one in general. However I think a very well-meaning woman made a comment that she has seen me at several triathlons and she always “felt sorry for me” because I seems so uncomfortable. I didn’t even know how to respond. The last thing I expected was anyone to pity me for the chose that I made as a Muslim woman to wear hijab. The hijab that has truly given me so much freedom in my life. The comment sat with me for a long time and it really did affect me. I feel sorry for her that she didn’t understand the beauty of hijab.

“A quick conversation upfront can keep you from having a frustrating conversation with race officials on race day.”

N: What is your advice to the other Muslim women who are participating in triathlon event?
J: Speak to the race director to ensure that they are aware that will be competing fully covered. There are sometimes rules about how much of your body you can cover. A quick conversation upfront can keep you from having a frustrating conversation with race officials on race day. You do not need to ask “permission” to practice your religion. This conversation is simply to educate those that may not understand why they can’t write your race number on your leg or your arm. Or why you must cover your legs and arms during the swim when wetsuits are not allowed.

N: When is your upcoming event?
A: I just finished Ironman Cartagena 70.3 on December 3rd. That was my last event of the year. In 2018, I look forward to the local St. Louis Triathlon Olympic distance occurring in May. Later in the summer there is Ironman Steelhead 70.3 and Ironman Brazil 70.3

N: How is your diet like today? Was it different with what you usually have before being a triathlete?
J: Today I follow a fairly paleo diet. I enjoy eating lots of vegetables, some low-sugar fruits, meats and healthy fats but only consume ancient and sprouted grains sparingly me. Sweets are my weakness and I avoid sugar while training for a race. I usually tighten my diet 8 weeks from race day. Before becoming a triathlete I ate so much sugar. It was in everything and I didn’t even realize it. I was always a lover of green leafy vegetables though.

N: Describe the training process for a triathlon. How did you prepare–both mentally and physically?
J: Training for a triathlon means training for 3 sports. Additionally, as an athlete over 40 years old, it is vital to incorporate recovery into my schedule. I have 2-3 weekly swim workouts, 2-3 run workouts and 2-3 bike workouts. One of the workout will be either a speed or strength building workout like hill training or interval speed work. Also one of the workout will be endurance-based like a long run (5+ miles), a long bike (20+ miles) or a straight swim (2,000+ yards). I also do yoga twice per week for recovery and weight training twice per week.
During a heavy training load, 10 hours or more a week, I tend to get deep tissue massages. I also have tried alternative recovery techniques to combat inflammation such as cryotherapy and relaxing in an infrared sauna.

“I wear my Nashata Hooda Sports hijab while biking and running. It is thin and lightweight while keeping me dry.”

N: What do you wear for your triathlon event? Do you prepare specific sports gear for each of the activities?
J: I wear what is called a triathlon kit, which is a one-piece outfit with short-sleeves and shorts. The bottom of this kit includes a thin, waterproof pad for additional comfort on the bike. Under the kit, I have leg coolers and Nashata arm coolers. Each piece is designed for air-flow and a cooling effect. These extra pieces also provide coverage for modesty as well. Outside of the water, I put on a skirt for additional modesty while biking and running.
In the water, I wear polarized, prescription goggles. My vision is poor and these goggles are a lifesaver. While they come in clear and smoke lenses, the smoke lenses are my choice because they keep the sun and glare out my eyes when swimming.
I have bike shoes that have cleats on the bottom to connect my feet to my special bicycle pedals. This allows me to apply for force at a faster rate without fear that my feet will fly off of the pedals. My bike helmet is an extremely lightweight, aerodynamic helmet which is designed for speed and performance.
I wear my Nashata Hooda Sports hijab while biking and running. It is thin and lightweight while keeping me dry. The airflow is perfect for me on the bike because I am usually still wet from the swim.

N: We’ve seen you wearing Hooda Sports Hijab in your Instagram posts. Tell us your favourite Nashata wear.
A: Just one? Honestly, I love all of the options that Nashata provides! However I think Hooda is my favorite because of its practicality. It is also lightweight, quick-drying and provides wonderful airflow. These are all things that are vital to making a triathlete comfortable.

“In Arizona, Colorado, and North Carolina, you can practice bike skills such as climbing and descending on the bike.”

N: Where would you suggest new triathletes to go for a practice in The United States? Tell us the nicest spots you’ve ever been to.
A: There are so many options for practicing and building your skills in many areas of the United States. In Arizona, Colorado, and North Carolina, you can practice bike skills such as climbing and descending on the bike. This is usually a skill that is built with a lot of practice. The locations have long inclines for triathletes to build their climbing endurance. In Florida, there is an immersive swimming technique class for triathletes that can get them ready for open water swim by practicing certain techniques in the pool. Areas like southern Texas, Florida and California are great locations for triathletes in the rest of the country to practice in the very late or early season due to their mild winters. When it’s snowing in December in Missouri, I can swim outdoors in Orlando, Florida.

“I tried to leave every Colombian I met with a good impression of Muslims, Islam and Muslim women in sports.”

N: Have you ever participated a triathlon in a different country? What was it like?
A: December 3rd, I travelled to Cartagena, Colombia to compete in a Half Ironman. The experience was absolutely amazing. Arriving in the country I immediately noticed that people were very curious about me. They took photos of me and requested that I be in photos with them. The children that watched the race were very fascinated with me and called out to me specifically to cheer me on and told me that they loved me and referred to me as “Aunty”. As a Muslim woman competing in hijab in a foreign and predominantly Christian country, I know I am an ambassador for all Muslims whether I want to be or not. It is an honour that I take very seriously and I tried to leave every Colombian I met with a good impression of Muslims, Islam and Muslim women in sports.

N: What do you find to be the most rewarding thing about triathlon?
J: The challenge of triathlon is so great. I enjoy that fact that there are so many facets to the race. You can have an excellent swim and a difficult bike and turn everything around while running. There are people that are good at all three sports or some that find they excel in one particular sport over the other two. Regardless of your level of skill you will never participate in a triathlon and not hear a perfect stranger cheer for you and say encouraging words. When triathletes see someone struggling, that is they cheer for them the loudest. This sport is kind.

N: What is your advice to the new triathletes?
J: Remember that you don’t have to be better than anyone on the course, just be the best version of yourself. Be better than yesterday and keep moving forward.

N: What do you wish for in the future?
J: I would like to work on improving my swim and run times and work on my climbing skills. I believe I can be a better version of myself and look forward to seeing her very soon.

N: We wish you the best of luck in life! Thank you so much for agreeing to do the interview with us. We gained a lot of information from your wonderful experiences.
J: Thank you so much!

Sometimes we are too busy competing with other people that we overlook what’s truly important, to be the best version of ourselves. Be better than yesterday and keep moving forward. Thank you Jeri for the wonderful reminder!

#NashataRun4Charity for Brunei SMARTER Autism Centre

Assalamualaikum & may your fitness be at its best! 🙂

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Virtual Run for charity 😉

Alhamdullilah, our intent to run for charity as shared on our previous blog → https://blog.nashata.com/?p=7253 kicks start this month as planned. Four runners from Brunei and I will be running to raise funds for Brunei SMARTER Autism Centre. 

1.What is Brunei SMARTER Autism Centre ?

A non- government organization, run by parents and family members of the individual exclusively for Autism Spectrum Disorder in Brunei. It was established 15 years ago as a support system for families of Individuals with autism. Autism Spectrum Disorder is a complex developmental issues with signs typically appear during early childhood and  affect a person’s ability to communicate and interact with others.This centre will ensure that individuals with Autism will receive guidance and appropriate programs in order to expand their full potential. (info as shared on SMARTER Brunei website)

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Pic- Credit to SMARTER Brunei official website

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Pic – Credit to SMARTER Brunei official website

2. Why did we choose Brunei SMARTER Autism Centre ?

As promised, the money we raise for the month of February will be channeled to the charity of choice of the runners. Ain, one of the participating runners suggested SMARTER Autism and we support her cause. Ain is a working mother of 3, with an autistic child. According to her, this centre needs more support to sustain and keep activities alive for autistic children and adults.

3. Who will run?

There are 4 running sisters from Brunei; Ain, Feeda, Nana and Moniri, while I am running on behalf of Nashata. Nashata pays RM1 for every 1KM we run for the month of February. Eliza Noordin, the founder of Nashata will also run to top up the group mileage. The group target mileage is 500 km for this month. We will clock the mileage and post it via Instagram and Facebook everyday after each run. So do look out for our progress and please support us. These are the hashtags we use for the run. Please feel free to check them out. #nashatarun4charity #nashatarun4charityBruneiFeb2017 #vrun4charity #nashatarunner

Brunei runner – Ain, running mother of three excited to join this charity run.

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Brunei runners – Feeda and her running partner, Nana are more than happy to collect mileage for this charity. Thanks guys!

4. How can you help us?

You can help fund these ladies to run. You can contribute at least RM10 to these fabulous running ladies here -> http://bit.ly/NashataRun4CharityBrunei. Your support and sharing of our small effort means a lot to us.

InsyaALLAH, may Allah ease our intent and accept our deeds. Thanks for supporting #NashataRun4Charity!

Till then, will keep you posted on our progress, keep running and be inspired! ?

 

Jom Berpuasa & Kekal Aktif

Di bulan puasa ini, saya tetap meneruskan latihan larian seperti hari- hari biasa untuk mengekalkan stamina dan memantapkan prestasi untuk acara2 larian selepas bulan Ramadhan. Saya merancang untuk berlari sekurang2 nya 42km seminggu dengan larian 6km setiap petang.

 

Diet Bagaimana?

Untuk kekal hidrat, saya mengambil 10 gelas air kosong antara waktu berbuka hingga waktu sahur dan elak minuman berais dan minuman manis. Semasa berbuka, nasi terhad kepada 2 senduk sahaja dan selebihnya protein dan fiber.Kurangkan makanan bergoreng dan berlemak. Untuk bersahur, saya mengambil roti wholemeal dan minuman oat untuk kekal kenyang. Saya mengambil sekurang2 nya 5 biji kurma sehari bagi mendapat nutrisi yang tinggi.

 

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Lakukan regangan dahulu sebelum bersenam

Bagaimana untuk kekal aktif?

Sebagai seorang pelajar Perubatan tahun akhir, sememangnya jadual cukup padat, kelas yang panjang, dan perlu berulang alik ke hospital setiap hari. Untuk kekal aktif,di samping diet yg sihat dan pengambilan air yg cukup, saya meluangkan 40 minit setiap petang untuk berlari 6 -7km,iaitu 1 jam sebelum berbuka bagi mengekalkan stamina.

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Cuaca yang baik untuk mulakan aktiviti larian 😉

Larian bermula seawal pukul 5 petang sebaik sahaja kelas tamat pada pukul 4.30 ptg. Saya mengambil masa 40 – 50 minit untuk larian sejauh 6-7 km. Pada jam 6 petang larian berjaya ditamatkan dan saya segera bersiap sedia untuk persiapan berbuka puasa. Alhamdulillah, selesai berbuka saya boleh meneruskan solat tarawih dan bertadarus bersama rakan2 seperti biasa. Di Kuching, waktu berbuka puasa ialah seawal 6.40 petang.

Lari cepat sebelum berbuka!

 

Ganjaran kekal aktif

Oh ya, saya lebih bersemangat apabila HotFM’s Cergas Ramadhan bersama AIA Vitality turut menggalakkan kita semua untuk kekal aktif di bulan Ramadhan. Dan saya juga begitu teruja untuk sertainya, begitu juga dengan anda bukan?

Jom sama2 kita sahut cabaran HotFM’s Cergas Ramadhan bersama AIA Vitality dengan upload gambar atau video anda melakukan aktiviti senaman di Instagram atau Facebook.

Berikan kepsyen kenapa anda pilih untuk kekal cergas di bulan Ramadhan untuk peluang menang baucer barangan sukan bernilai RM 300. Anda juga boleh upload gambar bersenam bersama rakan dan jangan lupa #sayapilihcergasramadhan dan #aiavitalitymy serta tag @hotfm976

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Sweat is fat crying! Jom bersukan dan menangi contest ini 😉

8 Lame Excuses Not to Exercise

Everyone has a different personality and interests. You alone decide whether to choose good or not. The same applies to sports, there should be interest and patience to achieve the desired weight. Practicing negative mindsets only brings you down. What type mindsets are these? These are lame excuses that we often hear:

REASON # 1

“I’m busy. I’ve more other stuff that I have to prioritize.”

Usually workload makes one too busy and care less about finding time for exercise. If you are more concerned with money, this reason is common. Remember, it’s better to prevent than to cure. You wouldn’t want to spend your money on remedy, would you?

REASON # 2

“I’m already fat, so what? Nothing can change that.”

First, change your perceptions and know that anyone can change. You just need to put a little effort and constant dedication. Get someone who can keep you motivated on losing weight.

REASON # 3

“I don’t need to exercise. I only eat diet food.”

h_gumnastikh_paxainei600_155759_5Y4G63 Diet alone is fine if you take really low intake of calorie for a long period of time to lose your weight. But this is too much for people to handle. You need to exercise to burn calories and at the same time control your eating habit. That way you are able to balance your health without craving food.

REASON # 4

“I don’t want my body to look like The Hulk.”

Actually, this imagination has gone way too far. Your body will look better if you exercise in discipline manner. To get a body like a bodybuilder is not that easy, it requires a very long time.

REASON # 5

“My body always aches after the workout.”

Your body will be sore after sports because you rarely play sports. It also happens when you didn’t warm up first or you are doing it the wrong way. Don’t see it as a big thing to do. You actually are exercising every step you climbed stairs.

REASON # 6

“I’ll workout later”

Until when? Delaying is the most hardest part to avoid. Most people only workout for a temporary reason. Especially for their wedding look. Ask yourself again. Are you working out for yourself or other people?

REASON # 7

“I don’t have anything suitable to wear for sports.

I don’t want to mess up my mind for this. What a waste of time.”

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Fashionista. Women who are always concern about what they wear. Bare in mind, the best outfit to wear for sports are always the simplest yet covers your aurah. Let’s simplify this. There are few options nowadays to look for sportswear and Nashata.com is one of the most popular sportswear for those who want to look modest but still in fashion.

REASON # 8

“People are staring at me, too embarrassed to join any aerobic.”

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Some people feel embarrassed to exercise, especially plus size people who want to lose weight because she feels herself being watched. You really should never think and care about what people say because it makes you lose the spirit. Prove to them you can do it! You might as well join fitness center for women where you can feel freedom from the eyes of men. You can find it everywhere nowadays.

 

Are you one of these reasons? If you are, stay away from this negative vibes. EMPOWER an active lifestyle and you’ll stay healthier than before!

Photo credit:

http://northpointfitness.com/working-hard-or-hardly-working/lazy-exercise/

http://viralportal.net/diet-or-exercise-which-is-more-effective-in-weight-loss/

 

4 Reasons Why Yoga Is for Everyone

I often get emails and comments from people telling me they want to start yoga but don’t think they have what it takes. I’m too big, I’m not flexible, I could never do that pose or I don’t have the strength. These are just some of the many excuses people put in the way of them and their yoga practice.

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Here is something I’ve learned through my journey with yoga thus far; it is truly not about the destination. It’s not about putting your legs behind your head or standing on your hands, and this is something you will learn quickly if you go to any yoga studio. Yoga is a journey of self-love and acceptance. Perhaps, for this reason, yoga is best for those who think they can’t.It doesn’t matter if you can’t do a single pushup, or if your hands don’t even touch the ground in a forward bend. There is a famous saying by Sri K. Pattabhi Jois, founder of the Ashtanga yoga method that says “practice and all is coming.” Yoga is about dedicating oneself to their practice as a means of becoming more self-aware. Some of the advanced poses are bonuses of a regular practice, but not everyone gets there and that is completely OK. Yoga is an individualized practice and you work wherever you are comfortable.

 

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Here are some reasons why yoga is truly for everyone.

 

1. You can find a style that suits your needs – All yoga classes are not created equal. Some are more vigorous while others are based more on meditation or relaxation. There are even therapy-based yoga classes which specialize in specific types of injuries or ailments such as chronic back pain or rheumatoid arthritis. Do some research, reach out to different yoga instructors to get an idea of their style, and possibly try out a few different types. When you find one that suits your needs, stick with it!

 

2. Yoga is a personal practice – The main goal is not something physical, like building strength or getting lean abs. The most important aspect of any yoga practice is finding oneself, accepting oneself as they are, and working to become a better person on the inside. Everyone’s journey is different and unique and one should not compare themselves to others. Many yoga styles even encourage developing a home-based practice as a means of personalized self-growth.

 

3. Yogis are non-judgmental – Yoga encourages a completely judge free atmosphere. Yogis will generally be very accepting and supportive in your journey. They will not judge you for your size or abilities, mostly because they are focusing on their own personal journeys…not to mention they were once beginners as well. Just try it. Sign up at a yoga studio for the minimum amount of classes they offer and commit to sticking it out. I guarantee you will be surprised by how supportive and welcoming everyone will be.

4. You are bound to get better with time –One of the worst excuses you can give is that you are not flexible/strong/skinny/whatever enough to do yoga. You must remember that every single person started somewhere…yes even the most advanced yogis were once beginners. One of my biggest inspirations is Kino Macgregor, who is a well-known Ashtanga yogi who travels worldwide to teach. She didn’t begin yoga until 19 years of age without any training in movement therapy, and is now learning the fourth series of Ashtanga yoga (there are six series and most people never move beyond the first series!).

 

 

With patience, and practice comes change. You may only be able to touch your shins in a forward fold, but a few months down the road you will get to your toes. You might need a wall or a teacher to help you into a headstand but one year down the road you will do it on your own. So long as you don’t give up, change is bound to occur.

 

The change that has occurred through my yoga journey extends far beyond physicality. Sure I can touch my head to my shins in the forward fold (something I never thought I would do). I can balance upside down on my forearms. But more than any pose, I have gained an appreciation for myself; an appreciation for what I am capable of becoming, an appreciation for who I am and what I have. I’ve learned patience, I’ve learned mindfulness, and most importantly, I’ve learned to love myself even on the bad days. Now that is an important lesson for anyone.

15 Ways to Make Exercise Fun and Productive

Working out is no easy task. We get busy, tired, lazy, stressed or simply have other things we would rather be doing. But getting in a good workout is actually the best remedy for all of the above. It gets your blood circulating and heart pumping, it gives you energy, helps you to sleep better at night and can act as a great stress reliever.

The goal with a consistent exercise routine is to knock out all excuses. One of the most common excuses is, “I hate to exercise.” I find that the general population hates to exercise because they don’t really know what exercise is.

Let’s clear up a few key points about exercise before moving on:

  • 60 miserable minutes on the treadmill is not the only form of exercise
  • blood, sweat and tears does not equal exercise
  • you do not need to be in shape to start
  • a gym is a great resource, but is not the only answer
  • a 10 minute workout still counts
  • exercise can be fun!

Here are some exercises that are so fun you don’t even feel like your exercising:

 

1. Short Workouts

Ever tried HIIT training or Tabata? If you’re short on time these workouts are perfect for you…they can be as short as 5 minutes! The trick is to push your body to limits you never thought it could go. Spike your heart rate by quick, short bursts of exercise, and then follow it with a short active rest period. The cool thing about these workouts is you can do so much; sprints, plyometrics, strength training, rowing…just about any form of exercise you can think of can be turned into a HIIT workout.

 

2. Walking/Hiking

You don’t have to be dripping sweat and out of breath for your workout to be considered effective. Go for a brisk morning walk, even grab a coffee on the way, or get together with a group of friends and enjoy a beautiful day on the hiking trail while stopping for a picnic. That doesn’t sound like exercise to me!

 

3. Biking/Rollerblading

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Whether you’re into hardcore biking or just enjoy a leisurely ride, biking or rollerblading can be great exercises. You can enjoy the outdoors on a beautiful day while getting your workout in.

 

4. Yoga

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The great thing about yoga is there are so many different types that you’re bound to find something you like. From beginners to advanced to yoga therapy, yoga for relaxation, yoga for flexibility, strength training, even hot yoga or power yoga where you’ll find yourself wiping the sweat off your mat. Do your research, try a few different styles and decide which one your enjoy most, or even mix it up.

 

5. Group Fitness Classes

Group fitness classes are amazing! Not only do gyms typically have a wide variety of classes to choose from but they provide a great atmosphere of camaraderie and motivation. Typical gyms will offer classes in zumba, aerobics, kickboxing, kettlebells, spin class and more. You might like a mix throughout the week or you may search for a studio that specializes in the type of group class you enjoy.

 

6. Crossfit

A lot of women are afraid of weights. Crossfit is definitely an exercise that will get you over that fear. Learn proper form and push your muscles to their max with squats, deadlifts, weights, pushups and more.

 

7. At-Home Workouts

You may enjoy more solitude while you workout. There are countless DVDs out there ranging from total-body workouts to exercises targeting particular muscle groups, to dance and more. Pop a DVD in while your dinner is in the slow-cooker and you’re good to go!

 

8. Adult Sports Leagues

Were you active back in school? Do you ever miss being part of a team and competing? Join an adult sports league. Choose something you may have never tried like volleyball, softball, tennis or rowing, or kick it old school with something you used to do back in grade school like running, soccer o basketball.

 

9. Races

Races can be a fun way to get your exercise in, and many runs are set up as fundraisers for great charities. Try an adventure run, a color run, or simply run for a charity that you are passionate about.

 

10. Swimming

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Swimming is a low-impact exercise that is great for your heart, muscles and joints. Get in a pool and start swimming some laps, or if you don’t know what to do on your own, try a water aerobics class.

 

11. Get Active

Next time your friend wants to meet for coffee, suggest something active instead. Go for a walk, throw a frisbie, fly a kite, go bowling, or anything else that gets you up and moving.

 

12. Play with the Kids

Don’t just bring your kids to do fun activities to sit and watch. Spend some time with them and engage in those activities. Play tag outside, bring them to the playground, an indoor trampoline park or bring back your childhood games and play with them. Not only is it your exercise but it’s setting a great example for your kids to be fit and active.

 

13. Clean

Don’t feel like working out? Well I’m sure you don’t feel like cleaning either but remember those tedious house tasks that you keep saying you will get to but never do? Skip a day at the gym and instead get some house-cleaning done, especially the tasks that you’ve been putting off for months. You can also make cleaning time Qur’an time. Most of us probably don’t read or listen to Qur’an as much as we should. I like to play it in the house while I’m cleaning to be extra productive and feel good.

 

14. Ditch the Car

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Ditch the car whenever possible. If you work or go to school close by, swap the car for a walk or bike ride. If your gym is close to your house, jog over as your warm-up. Always take the stairs instead of the elevator and choose walking or biking over driving whenever possible.

 

15. Stop Sitting

If you have a desk job it’s a good idea to take a break and get some movement in every hour or so. Studies show that sitting all day can not only lead to back problems but also heightens the risk of heart disease, even if the person is thin and exercises regularly. Take a short, 1 or 2 minute walk around the building, or, if you have a private office or cubicle, you might even throw in some squats, pushups and stretches every hour. You can also use your lunch break to get active. Take a walk or go up and down the stairs a few times.

 

You see, the possibilities for exercise are endless. You don’t have to have a treadmill or a sweat rag. Any type of movement truly counts. It’s not about the calories you burn but it’s about getting the heart pumping and staying active for long-term health.

 

What types of exercise do you do for fun? Did I miss any that you want to add to the list? Comment below!

 

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5 Ways to Stay Motivated

If you’ve ever started a fitness routine and quit, you are not alone. Many people have no problem beginning a routine; they feel motivated, excited and ready to tackle anything. But the hard part is keeping that motivation up and continuing on in their fitness journeys for the long term.

Trust me, even those who seem to love the gym life have trouble staying motivated all the time. Here are some ways you can keep your motivation up and actually stick to a routine.

 

1. Set a goal

One of the best things you can do for yourself is to set a specific goal or goals. If you just say “ah I want to lose a little weight” but don’t have anything specific to work towards your likely to fall off of the bandwagon. Make your goals personal. Here are some examples:

  • I want to lose X amount of pounds/kilograms to get to a healthy weight
  • I want to lose weight because my doctor said if I don’t I won’t live long
  • I want to live a healthy lifestyle to set a good example for my children
  • I want show God that I am thankful for the health and body He has granted me

Setting specific goals in this way will really make it about so much more than the number on the scale or the way you look. If your goals are meaningful and close to your heart you are more likely to reach them.

 

2. Schedule a workout time

The key is to make exercise a habit, rather than something that you simply ‘should do.’ You want to think of exercise as a normal part of your day, like going to work or taking a shower. One way to do this is by scheduling a regular workout time. If you workout around the same days and time each week it will start to become a part of your everyday routine.

Sit down each week and plan your workouts to fit into your schedule. If you say to yourself “I’ll try to get my workout in after before dinner time” but have no set plan or time, you’re more likely to let excuses get in the way of fulfilling that workout. But, if it’s written down in your calendar you are more likely to stick to it.

 

3. Make it fun

Although there are numerous benefits to regular exercise, it’s still no easy task. If you do not enjoy the workout you are doing it will be nearly impossible to stick with it. Don’t just do a workout because you think it will burn the most calories or make you sweat more. There are countless different types of workouts to choose from that you’re bound to find something you enjoy.

If you’re a very outdoorsy person and nature lover, you might enjoy walking, jogging, hiking or biking. If you’re social and get really motivated by others, group fitness classes might be best for you. If you like to feel powerful then try picking up some heavy weights.

Variety is also important. It’s not only easy to get bored with the same routine day after day, but our bodies adapt rather quickly and need change to avoid a plateau. Mix it up throughout the week. It’s important to get a combination of both strength training and cardiovascular exercise.

 

4. Find your inspiration

While it’s important not to compare yourself to others, it can really help to have a little inspiration. Find someone who really inspires you, not just because they may be in shape but because they share your values, beliefs and concerns. Maybe they have an inspiring story that teaches you that you can accomplish anything.

Inspiration doesn’t just have to come from people. Other things that can be really motivational, especially during the times when you don’t feel like working out are quotes, motivational talks, or simply just putting on your workout clothes and starting your warm up to get in the groove.

 

5. Accountability

Accountability can be huge in keeping you motivated. Tell your close friends and family about your goals and what you will be doing to reach them. Ask them for their support. Next time you go out to dinner with those friends or have family over for brunch, you will be more aware about making good food choices because they are now watching you.

If you enjoy writing or keeping up with social media you might even start a blog or Instagram page showcasing your journey. Not only can you update your followers about your progress but you will find a lot of support which can be super helpful. Another option is to begin working with a professional, whether a nutritionist, personal trainer, wellness coach, etc. It can help to have a professional to design you a plan and help you track your progress. The fact that you would have to spend money on a professional is also a good form of accountability.

 

So stop telling yourself that you can’t and start telling yourself that you CAN! With some hard work, strong goals, and a little motivation you can start and keep a fitness routine, and it will be one of the best things you can do for yourself, inshallah.

 

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The Perfect Workout for Your Fitness Goals

When people think of diet and exercise, weight loss is usually the first thing that comes to mind. However, there are countless reasons why people engage in a healthy lifestyle and weight loss is just one of the reasons. People may decide to take up exercise to build strength or muscle, to get faster, to improve overall health, or even as a means of socialization and keeping busy. Whatever your aim may be you need a proper workout plan that will help you reach your specific goal most effectively.

One Size Fits All

Here are the best ways to reach five of the most common fitness goals.

 

Goal: Weight Loss

Plan of action: When it comes to losing weight and keeping it off, there’s a lot to think about. It is recommended to dedicate 3-6 days a week to cardio for 30-60 minutes. It’s also a good idea to incorporate strength training into your routine about 3 times per week. Building lean muscle tissue will aid in the fat-burning process.

If you really want to burn a lot of fat but don’t have the extra time HIIT workouts can take as little as 8-20 minutes. It involves short bursts of energy followed by an active rest period. Examples of HIIT workouts are sprinting and plyometrics.

 

Goal: Build Muscle/Strength

Plan of action: Although I’ve grouped muscle building and strength building together they are actually two different goals. While both goals call for resistance training, muscle builders are training for size while strength builders are training for strength and endurance.

In general, muscle building requires lighter weight as you should be lifting one to six sets of eight to 12 repetitions. Building strength requires lifting heavier weights for less repetitions. A strength goal should incorporate one to five sets of weights for one to eight repetitions.

 

Goal: Overall Health

Plan of action: Some people neither want to gain nor lose weight but aim to maintain a healthy lifestyle. In order to maintain a healthy weight/lifestyle one should workout 3-5 times per week and should mix it up between cardio and strength training. Lean muscle helps to burn fat even while at rest so strength training is great tool to keeping your body in maintenance mode. Cardio can be anything you enjoy like walking, running, biking, swimming, yoga, etc.

 

Goal: Increase Speed

Plan of action: If you want to increase your running speed whether it’s for a 5k, a mud run or a marathon, consider adding specific drills into your routine. Sometimes people think that if they want to run a faster mile they should train by always running a mile until it gets faster. But the real way to amp up your speed it to switch up your routine. Try adding some sprinting and strengthening drills into your normal running regimen like sprints, pushups, lunges and squats. Drills can be added in as part of a dynamic warm-up, they can be added after your regular run, or you can even dedicate a few sessions per week just to drills.

Goal: Socialization

Plan of action: If you want to get your workout in all the while interacting with others, try a gym membership. Group fitness classes are a great way to interact with others who share similar interests. Many times you will see the same people attending the same classes so it’s easy to get to know each other. Not to mention the motivational atmosphere of ‘all being in it together’ really helps give you that extra push.

 

Goal: Stress Relief

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Plan of action: First you have to figure out what relieves your stress. Some people might benefit from light yoga classes that involve meditation and relaxation, while others may find that a sweaty kickboxing class really helps them to take the edge off. You may even benefit from a mix of both. Take one or two days a week to engage in relaxation and take another few days to attend a kickboxing class and let it all out on the bag.

 

 

 

If you feel you have been putting everything into your workout but are not seeing that outcome you would like, it may be that you are not training the right way for your specific goal. I hope this post can help to shed some light on the different methods of training that go along with different goals.

 

 

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Sticking to Your New Years Goals Part 3: “I want to eat breakfast everyday.”

While breakfast may be the most important meal of the day, it is often the hardest to implement. Morning-times tend to be rushed; you overslept, you have to get the kids ready for school and make it to work on time, you can’t find your keys. It’s no wonder why so many people skip it.

However, adding breakfast into your daily routine may be worth it. A nutritious breakfast has been shown to:

  • Aid in a more nutritionally complete diet
  • Give a mental edge
  • Help with energy and alertness throughout the day
  • Provide more strength and endurance during physical activity
  • Lower cholesterol levels
  • Aid in weight control and appetite control

 

WHAT SHOULD BREAKFAST CONSIST OF?

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Adding a lean protein to your breakfast, such as eggs, Greek yogurt or cottage cheese, will keep you feeling fuller longer. It may even hold you over until your lunchbreak at work!

Complex carbohydrates, like oatmeal or fruit, provide a slower-releasing energy which will last throughout the day.

Healthy fats, such as nuts, nut butters or avocado will not only provide you with extra energy during workout time, but will also promote the fat-burning process.

A little caffeine can give you that quick mental alertness that you so desperately need in the mornings!

 

HOW CAN I EAT BREAKFAST EVERYDAY?

  • Wake up early enough to give yourself time to prepare and eat breakfast
  • Prepare breakfast ahead of time: overnight oats are a great option
  • Have a ‘no-cook’ breakfast like Greek yogurt with granola or cottage cheese and fruit
  • Take breakfast on-the-go: Quest bar or a piece of fruit with nuts are good choices
  • If you are able you might even take some breakfast with you and eat it while you are at work

I hope these tips were beneficial and can help you to add breakfast into your daily routine, inshallah.


 

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