At-Home Full Body Blast!

I’ve come across many people who truly want to begin working out but simply don’t know how to or where to begin. It might seem as simple as ‘just hop on a treadmill and go,’ but in reality when it comes to building the perfect routine, many different factors are at play. First and foremost, it comes down to personal preference. If you enjoy the treadmill, by all means use it. But for many people it’s a boring, mindless routine that in the long run doesn’t hold sustainable because the average person generally doesn’t like it, but rather forces themselves to do it. So the most important part of any workout routine is figuring out what types of workouts you like. Another thing that needs to be taken into consideration is the workout atmosphere. Do you feel more comfortable exercising in your own home? Are you a member at a gym or fitness studio? Or do you enjoy outdoor workouts?

Taking the first step into your fitness journey can seem like an impossible feat. But, with a little encouragement and the right routine, it’s as easy as slipping on your Blue Amin Hijab and getting to work! In order to help make the process easier, I will provide a simple and easy workout

Tips untuk Larian UiTM Ultra 2020 – #HillsareMadeforToughLeg

Date : 1 -2 Feb 2020

Venue : Stadium UiTM Shah Alam

Distance : 52 km, 84 km, 104 km

Kategori : 52 km (Women Vateran)

 

This is the Vol. 4 for this event.  But it is the 1st time for me to join.  Dari vol. 2 nak cuba, sebab nak rasa lari di tempat saya ambil degree dulu, tapi keadaan tak mengizinkan. Actually, this year pun  tak dapat nak register sebab faktor masa. But last-minute, a week before the event one of my friends have an emergency issue, she can’t make it. Luckily It’s possible to transfer the bib, so I can change my name to the event system. 

Terus terang, saya memang tak cukup training, millage collect past few months pun tak banyak. Paling jauh saya berlari bulan Januari itu pun 20km saja.  Cuma sepanjang Januari hingga ke hari event saya ada join BiiB challange, iaitu setiap hari tanpa miss walau sehari saya perlu berlari 2 km. Itu saja persediaan yang ada. The only I had is the spirit and confidence plus a few experience, sebelum ni saya pernah juga join event  50km.

Saya baca banyak review tentang event ni, and they said this event was well organized.  Patutlah event ni semakin besar dan ramai. Konsep larian ialah looping, 1 loop = 5.2km.  So untuk kategori saya, I have to run 10 loops within the cut of times 10 hours. Kalau ikut teori matematik, 1 loop berlari dalam masa 1 jam, itu memang cukup-cukup masa COT. 

Route :

picture credit UiTM Ultra, Runner’s Guide

 

Flag of untuk kategori 52km ialah pada 1 Februari jam 10 malam. Untuk loop yang pertama saya easy run belajar route, tengok jalan ada lubang or not, tengok keadaan jalan, tengok timing mat, cari di mana toilet dan sekeliling. Starting dari Padang Kawad terus ke Kolej Aggerik, Pusat Kesihatan,  Fakulti Engineering, dan sehingga di cabaran pertama bila di Bukit Tonggek dan waktu ni saya rasa kaki  saya melekat di jalan. It’s seriously  tonggek. This hill was killing me, how can I walk here for 10 loops?  Hahaha… Than, lepas azab di Bukit Tonggek, jalan terus menurun bukit sehinggalah jumpa cabaran berbukit kedua, di Kolej Seroja terus ke Fakulti Art & Design, Menara, dan PTAR.  Kira-kira 1km lebih juga laluan bukit disini. Laluan bukitnya yang agak panjang.  Terus ke Fakuti Sains Gunaan, Kolej Perindu, Pusat Sukan dan terus ke starting point semula.  

This is Bukit Tonggek. You can imagine the hills by just looking how they walk.  Picture by Pixel Asimo

Second challenge, Bukit Seroja. Picture credit Pixel Asimo

Water Station (WS) :

Sebab loop cuma 5.2km, jadi ada 2 saja WS.  WS1 di starting line dan WS2 lebih kurang dalam 2km di Bukit Tonggek, Konsep minuman kat sini you all kena bawa cawan/ botol sendiri / Bring Your Own Bottle (BYOB) bawa 2 bottles , satu letak di WS 1 dan  1 lagi di WS2. Bottle/ cup di marked guna number bib. So senang you all nak cari. 

Water Station & Rest area Picture credit Pixel Asimo

Baguslah konsep yang macam ni, kurangkan kos dan environment friendly. Food & drinks semua sangat mewah. Air coke, kopi ice, nescafe ice, sirap, 100 plus. Food pun banyak sangat, ada cekodok, sandwich, bubur dan sup dan banyak lagi sampai saya tak tau nak makan apa, saya cuma makan pisang dan watermelon sebab senang nak kunyah dan telan. 🙂

Di WS ni ada sediakan kerusi, boleh lah kalau you all nak rehat-rehat. Tapi kerusi ni juga boleh makan diri kalau tak ada sebab jangan duduk tau, bahaya!

My Strategy and tips

As i said before, saya  memang tak cukup millage untuk training game ni.  Dapat bib seminggu before event. Jadi apa yang saya buat ialah :

Seminggu sebelum game :

  • Saya berlari sehari 3km je, slow-slow layan angin pagi
  • Plank seminit 5 kali sehari
  • 90 x squart
  • 100 x 5kali sehari jumping jacks
  • 90 x burpess 
  • Makan minum macam biasa avoid yang pedas

Event day (tips macam mana nak kejar COT)

  • Masa 1st loop saya  lari untuk  tengok route, tengok jalan kalau ada berlubang berbatu, tengok part mana bukit, turun bukit yang flat, kat mana toilet, timing mat dan segala nya yang boleh nampak.
  • Bila dah tau, saya  atur strategy 🙂 naik bukit fast walk, turun bukit dan flat kena lari.  Jangan rehat terlalu lama di WS, minum dan sambung lari. My aimed, 1 loop mesti lari dalam masa 40-50 minute, so that saya ada buffer time, If anything happened, saya masih boleh kejar COT.  Bila dah loop ke 5, saya stop makan energy bar dan ambil Natura shot. Alhamdulillah, kenyang dan sangat berkesan.
  • Jangan duduk! Kalau kaki cramp streching, kalau penat berlari, jalan.  Mengantuk? Memang akan rasa mengantuk sebab waktu tidur kan, ambil coffee, makan gula2 kopiko. Jangan tidur! sebab  game ni you all yang pilih, so kena lah berkorban waktu tidur, tak mau rasa susah, jangan sign up event ni.. your choice! 
  • Listen to your body! Badan kita semua tak sama, you control your mind and body.  Kalau rasa tak sihat, stop dan jumpa medic!

Alhamdulillah, strategy saya ni berjaya untuk saya dapat habiskan game ni dalam masa 8jam 17 minit dan dapat no 7 kategori Women Vateran.  My personal best so far. Yeayy!!! Bangga sangat dengan diri sendiri! 

e-certificate

Overall  event ni sangat baik.  Semua cukup, medical, marshall, peronda Uitm pun selalu round, air dan makanan cukup, ada tempat massage, surau, toilet, dan bagagge area, tempat rehat, parking space pun besar.  Nak pacak khemah, bentang tikar semua boleh. Seronok dapat jumpa kawan-kawan yang datang support, ramai juga yang bawa family “berkampung” .  

 

Special award for top 10

 

Medal for all categories

Terbaik event ni walau route sangat mencabar, mungkin saya akan kembali beraksi di lain kategori. Who knows.. :). Good job & well done kepada organizer & crew!

I am running in Hooda Ellipse Sports Hijab, non-flipping, and secure hijab.  With Ultra Top I, breathable, fast dry and super comfy. Leggings – High Waist Fitness, soft and stretchable. All you can get at nashata.com

 

 

 

 

Larian Hari Keputeraan Sultan Nazrin Shah 2019 – “Raya Runners”

Assalamualaikum

Hari Ahad lepas (17/11/2019) saya berlari di acara Larian Hari Keputeraan Sultan Nazrin Shah (LHKSNS) Kuala Kangsar, Perak.  Acara ini edisi ke 5 LHKSNS dan untuk saya ini adalah tahun ke 3 berturut saya sertai.  Acara yang ditunggu-tunggu oleh runners, sebabnya ia ibarat hari raya bagi kami semua. Apabila pendaftaran dibuka, hanya mengambil masa 2  jam sahaja dan slot telah ‘sold out’, walaupun pada tahun ini penyertaan untuk semua kategori ditambah dengan total keseluruhan 6000 slot.  Macam goreng pisang panas! Kenapa? Sebab ia ada tarikannya tersendiri! Memang seronok!

Waktu ambil race kit di Dewan Jubli Perak, jam 6.30 petang masih ramai, rata-rata yang datang dari luar Kuala Kangsar.

Gambar kenangan selepas ambil race kit. Depan saya ramai lagi yang beratur untuk ambil gambar disini.

Waktu saya beratur, Tuanku Zara juga berada di dewan. Cantiknya Tuanku Zara!

Pagi itu saya terus ke starting line, sangat mudah bagi saya sebab Masjid berdepan dengan Dewan Jubli Perak, mudah nak solat subuh.

Saya dalam kategori 15km wanita vateran, starting point di Jalan Tun Razak, Kuala Kangsar pada jam 7.00 pagi.  Penyertaan pada tahun ini sangat meriah kerana ramai runners datang dengan berbagai jenis pakaian, termasuk saya sendiri.

Flag of 15km oleh Sultan Nazrin Shah

Larian pada hari tu, saya cuma nak berlari santai, jumpa kawan-kawan, dan bergambar saja.  Kami berlari di kawasan kampung, seronok bila berlari dapat jumpa dengan orang kampung yang bersorak, di jamu dengan kuih tradisional.  Selain itu kami boleh berhenti untuk sama-sama main congkak, batu seremban, ada live band untuk hiburan kami semua.  Orang kg Kuala Kangsar sangat awesome! Ini bukan race! Ini larian hari raya!

Photoshoot di tengah jalan pun boleh!

Route yang mendamaikan 🙂

Kita stop main batu seremban dulu 🙂

 

Geng afro – photo by Zul Ramly

Geng pajamas – photo by Kin K Yum

Kami berlari di kawasan bendang.  Untuk saya yang duduk KL ni, nak tengok sawah bendang ni memang setahun sekali je. Ya Allah! dah jakun sangant rupanya. Masa hari tu sawah bendang jadi tempat photoshoot.  Meriah!

Saya berpakaian baju melayu, bergambar di bendang. 🙂

Di km10 saat yang paling kami tunggu,trademark LHKSNS ialah dapat minum air kelapa free!!! #satukepalasatukelapa, seronokkan, bila penat berlari, dengan hari yang semakin panas dapat basahkan tekak dengan air kelapa muda.

 

Sisterhood is powerful, minum air kelapa bersama-sama. Photo by Fieza Ahmad.

Di Dataran Lembah pula, seperti berpesta, kami dihiburkan dengan lagu joget, ada kumpulan tarian dan sesiapa boleh menari bersama.  Kami juga di jamu dengan air dan kuih muih, makanlah seberapa banyak.

Kuih muih yang dijamu untuk peserta. Photo by As_Ayub

4km ke Finish Line, berlari santai-santai, suasana di bandar yang agak sibuk dengan kenderaaan, namun keselamatan kami semua masih di jaga dengan baik. Polis dan Rela sangat-sangat memebantu dan sportingnya orang Kuala Kangsar!

Farhati & Farhani with finisher medal.

Finisher Medal. Cantik!

Suasana berlari yang macam ni, memang saya tak pernah dapat rasai dimana-mana, cuma di sini.  Dengan yuran penyertaan cuma RM35, berbaloi dengan rasa kepuasan berlarii disini! Sebab itu, saya tak akan ketinggalan untuk sertai setiap tahun.  Jumpa lagi LHKSNS 2020.

Yayasan TM Tower Run with the power of USA Potatoes

Assalamualaikum.

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

 

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

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

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

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

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

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

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

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

With Malaysia Airlines crew at the 54th floor.

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

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

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

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

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

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

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

 “Real Food for Real Performance”!

 

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

Salam Sisters,

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

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

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

Keep it Healthy,
Nura

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

Legs/Hips stretch – Good for Acheiving Splits

Salam Sisters,

This is a quick 9 min stretch for the legs and hips.
Take advantage during Ramadan and do it when you can. It will help kick away any stagnant feelings in your muscles.
If you want better results, try to hold each pose for 30 sec to one minute. 

Let me know if you have any questions or if you want any specific workout videos.

Peace and Love
Nura

Use Code “Nura” for a 10% discount on any Nashata products <3 

FullBody Workout – 4 Sets – NO Equipment Needed

Salam Sisters,

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

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

Workout Outfits Details: 

Sports Hijab:
– Hooda Ellipse in Black

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

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

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

Keep It Healthy,
Nura

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

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

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

We study for exams. Undergo training for work.

Should we simply take a chance in life?

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


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

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

How do we practice istiqomah (steadfastness)?

How do we learn to instil discipline in ourselves?

How do we learn to develop sabr (patience)?

How do we foster teamwork, inculcate determination, resilience?

How do we become confident?

When Allah put trials and tribulation in our path,

is He torturing us?

Or training us?

I choose to believe the latter

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

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

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

Discipline and istiqomah Checked.

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

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

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

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

Forging of camaraderie through hard times

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

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

Lets calculate. (ROI vs Opportunity Cost)

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

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

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

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

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

20 Legs Workout – No Equipment Needed (Indoors or Outdoors)

Salam Sisters,

Here is a new video in the NO Equipment Series.
Today it No Equipment Legs Workout.
You can do som of these just sitting infront of the TV, literally!
All you need is your energy and some space.

How to use this video?
Pick 5 of the workouts in the video, repeat each move 10 to 15 times, then do 3 sets of all.

Workout Outfits Details: 

Sports Hijab:
– Hooda Hijab in Beige
– Raazglove in Black
– Mumtaz Lite sports Hijab in Maroon
– Amin Extended Sports Hijab in Maroon

Modest Sports Tops: 
– Ultra Top Galaxy Collection II in Beige
– Azza Topletic in Navy
– Azza Topletic in Black
– Azza Topletic in White

Leggings: 
– Fitness Leggings
– Dual Colored stirrup high waist
– High waist fitness in maroon
– Stirrup high Waist in Black

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

Keep It Healthy
Nura

 

 

 

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

Dear Sisters,

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

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

WORKOUT CLOTHES DETAILS:

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

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

Pants: 
– Jasmine Pants

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

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

Keep It Healthy
Nura