Andin: A Real-Life Wonder Woman from Bandung

In 2014, Dr. Fauzia Adrini, better known as Andin, decided to join a marathon after seeing her friends posting their running results on Facebook. She started with brisk-walking, and now she runs marathon in various places. She was inspired to try out long distance running to challenge herself and also to improve healthcare. At the beginning it was tough and difficult for her because her body and mind needed time to get used to the precipitous training routine. Slowly she prepared herself to take on a full marathon. Nevertheless, she persevered. Now, at 44, she had undertaken a 44km marathon and has inspired many young doctors to participate in marathon. Apart from that Andin also grasped other sport skills from brisk walking to trail running, yoga, swimming, and triathlon.

Andin is a doctor/lecturer and a mother raising a family with three beautiful children, one daughter and two sons. Living in Bandung, Indonesia, Andin, may sound like an ordinary person busy living her life. However, self-driven by her own voice and passion, the risk and challenges she had went through is what separate her from her ordinary self.

This is a story that we all need to read to motivate ourselves to come out from our comfort zone. She taught us that one can simply become anything if we have the courage to pursue them. A few days ago, Nashata team had the privilege to interview the real-life hero. We received nothing but warmth and positive vibes from her sharing her story.
N: Nashata
A: Andin

“It felt so hard in the beginning.”

N. When and how did you start running?
A: In 2014, I saw many of my facebook’s friends posted their running result on their Facebook wall, and I thought it seems interesting to do that. Besides, when I was in high school, I love to do jungle-trekking and hiking with my friends. I want to continue to do sports as my routine activity like I used to and of course, I want to be healthy.
So, I started with brisk-walking with my husband. It felt so hard in the beginning. Gradually combined walk-jog and finally, within 2 months I can run 30 minutes without stop. I felt so great! From that moment, I do running as my morning activity, with my husband and sometimes with my friends. And also, I started to join many running events after that.

N: How often do you train?
A: 4-5 days a week to do running workout, 2 times a week doing yoga, 1 day a week doing cycling and core training everyday.

“I join yoga class for women, swimming at public swimming pool and doing core workout at home.”

N: Wow. That sounds intense. Where do you usually train?
A: On the road, at the jogging track. Sometimes go out of town to do trail running with friends. For cycling, I usually go cycling around the town with my husband and my friends. I join yoga class for women, swimming at public swimming pool and doing core workout at home.

Side note: Core strengthening is the ability to use core muscles such as torso, hips, lower back, abs, shoulders in all three planes of motion with force. The core is primarily responsible for maintaining dynamic balance of the body centre gravity.

N. What inspires you to run despite a tight schedule as a doctor?
A: To be healthy. Also I want to inspire my students at medical school, my patients, and Moslem women to do healthy life style.

N. Are you a part of a running group? If you are, what is the name of the group?
A: Yes. We have a running group called KedoDoRun (Kedokteran Doyan Run means medical personels who love to do running). That’s the running group consist of doctors, dentists and medical / dentistry students in Indonesia. Besides running, we often share information or do sports meetings.
KedoDoRun Running Group Indonesia

N. Do you cross train or perform other sports?
A : Swimming sometimes,but I do cycling more often. I do yoga two times a week. Yoga is very good for runners for strengthening and flexibility training because it’s useful to reduce injury and recovery after doing long run. I also perform core strengthening at home.

N. When is your upcoming event?
A: Standard Chartered Singapore Marathon on Dec, 3rd 2017. I will join Full Marathon (FM) Category. This is my second event on FM category. Hopefully I can reach my personal best on this event.
On 2018, I will try triathlon event also because it will be interesting and my husband, also a triathlete, encourage me to do so.

N. How is your diet like?
A: I eat oatmeals with milk and fruits for my breakfast. I have lunch with usual meal but try not to have dinner after 6 pm. But, when I was in holiday, I often “cheat”. Hahaha I love to try local culinary so sometimes I give myself a chance to forget about my diet rule on holidays.

N. Describe the training process for a marathon. How did you prepare–both mentally and physically?
A: If you choose to join Full Marathon Category on an event, it means that you have to train 3-4 months before, 4-5 days a week. Not only running workout (interval, tempo, easy, and long run), also you have to do strengthening exercise (core workout) and flexibility (like yoga). So, you must make time to do all of them despite your daily activity as a mother, doctor and lecturer.
Sometimes, I have to skip some of my training due to my tight schedule in my office. So, I have to communicate with my coach in order to modified the schedule on that week.

N. What do you wear for your marathon run?
A: Marathon run is an extreme sports. So I have to choose comfortable and also syar’i outfit to cover my aurah. I’ve tried some of hijab brands, and the most comfy one is Hooda hijab. Other outfit which I wear is sports shirt (actually our running group shirt) and modified skirt (pants which look like long skirt.) Hopefully Nashata will produce modified skirt too for Moslem women who choose to wear a long ‘skirt’ for their sport activity. And finally, of course I will wear visor and comfy running shoes.

“I will choose Sibaha and Azza Toplectic for my upcoming triathlon event on 2018.”

N. Insya Allah, soon, we will produce long running skirts. What is your favourite Nashata wear so far?
A: My favourite product is Hooda Sports Hijab, I have some different colours of that hijab. And I will choose Sibaha and Azza Toplectic for my upcoming triathlon event on 2018.

N: Where would you suggest runners to go for a run in Indonesia? Tell us the nicest spots you’ve ever been to.
A: So many beautiful places in Indonesia. You have to try running at Belitung beach, doing trail run at Pulau Padar Labuan Bajo Flores.
For runners who like to join the running event, I highly recommend May Bank Bali Marathon.

“I have joined Penang Bridge International Marathon 2014, 2XU Singapore Marathon, Vienna City Marathon Austria 2016, Borneo International Marathon, Kota Kinabalu 2017.”

N: Have you ever participated a marathon in a different country? What was it like?
A: I have joined Penang Bridge International Marathon 2014, 2XU Singapore Marathon, Vienna City Marathon Austria 2016, Borneo International Marathon, Kota Kinabalu 2017. At Vienna, it was memorable because we were running along the beautiful Vienna city although it was soooo freezing. At Kinabalu, amazing city but felt so hard especially in between 30km – 38 km because I had to run at high inclination route.
Vienna City Marathon Austria Runners

N. What do you find to be the most rewarding thing about running?
A: I feel fresh and healthier everyday. In an event, the time that you reach the finishing line is such an amazing feeling. Suddenly you just forget every pain and exhaustion that you felt during the race.
“Never do something too much, too soon or too long.”

N. What is your advice to other novice runners?
A: Do running gradually. Never do something “too much, too soon or too long”. It’s imposible that you can run 10km within 1 week if you have never run before. Running is a kind of extreme sport so you have to do it with preparation like (4-5 days a week, 30 minutes minimum), never skip the warm ups before workout and stretching down afterward. It is important so we can minimize injury risk.

N. What do you wish for in the future?
A: I hope more people would realize that being healthy by doing healthy life style is such a way to be grateful to Allah blessings.

N: Thank you so much for agreeing to do the interview with us. We gained a lot of information from your wonderful experiences.
A: Alhamdulillah. Thank you.

We have to start somewhere and keep training. Never stop training and let’s keep improving for fitness reasons like Dr.  Fauzia Andrini!

Turn Your Athleisure Into A Leisure #OOTD

OOTD Athleisure Nashata

Athleisure style is ubiquitous nowadays. Either wearing a pair of leggings, sweatpants, Sports hijab, we are seeing many of these sportsgear worn everywhere apart from the gym. Leggings are no longer consider as “the ultimate gymwear” because you see so much of them worn leisurely and it’s perfectly acceptable. This fashion has become a trend. People are wearing them all day and no one’s complaining. Women today want to wear comfortable clothes yet still look stylish. Thank God we have ditched the corset era. Phew!

In the women’s business, there is no performance without style.

According to our customers’ reviews, Nashata is highly known for its performance and high quality material that lasts for years. Many of them claimed that they love the designs as well. However, not many realized that the designs are evergreen. In other words, if you wear Nashata you can never go out-of-style. wink* In the women’s business, there is no performance without style. From various range of our products such as Azza toplectics, the lovely Jasmine pants, and Hoodie cardigans and of course, the ever versatile Raaz glove – this is the perfect leisure wear for women who place a lot of importance in being comfortable. So get your old Heather top out, because you’re going to need them.

Check out these fab wearable #OOTD on the run!

  • Catching up with your mates are the best thing in the world! There's so much to dish about when both are busy with lives and have less time to hang out with each other. Make time with your best mates and slap on something casual-fun to wear for a catch-up! Hijabs: Athleijab, EZ Tunes in melange grey Tops: Riada Hoodie in teal, Heather top Galaxy series Bottom: Riada pants, Dual stir-up leggings
  • Out for an evening walk? Nothing is looks more casual than a pair of black harem pants and a cool grey Jazri top to go with it! Hijab: EZ Tazz Top: Jazri Bottom: Harem pants
  • Feeling like curling up with a book and longing for some fresh air at the same time? How bout an outdoor reading by the lake for a self-therapy session. Hijab: EZ Tunes Top: Jazri in womanly purple Bottom: Brown speckled harem pants
  • Who said you can't look like a 24K magic in this casual Riada Hoodie? Cool hoodie + black leggings = FAB! Hijab: Raaz Glove Top: Riada Hoodie Bottom: Stirrup leggings
  • Be in your own world with this Harry Potter-inspired robe in dark maroon and just go Wingardium Leviosa! Hijab: EZ Tunes Top: Jazri, Sports Hooded Cardigan Bottom: Speckled Harem pants
  • Are you sick of the mall? Go out for a picnic with your peers for a change! Hijab: EZ Tazz Top: Heather top Gemstone Bottom: Speckled Harem pants
  • Sometimes all you need is a jump and just be YOU! Hijab: Raaz glove Top: Smokey striped Hoodie Bottom: Hattha pants

But the most important thing of all, SMILE. Because just like Annie said, You’re Never Fully Dressed without a Smile. 🙂

Kickboxing: The New Fitness Workout

Self-defense awareness has been widely spread globally. This is specified on women whom men look at as a very easy victim of their wrong doings. In the previous blog post, we’ve already talked on self-defense majoring in Taekwondo. Since I’ve been joining Kickboxing Class for a month, I’ll share with you my experience joining this stand-up combat sports class.

WHAT IS KICKBOXING?

Kickboxing is a type of martial arts that is based on kicking and punching. Kickboxing focuses on everything from cardio conditioning to self-defense and martial arts. Anyone who wants a perfect total body workout would enjoy this type of sports as it requires the whole body movement.

WHY KICKBOXING?

Initially, the only intention why I joined kickboxing was to just fill in my free time, meet new people, plus it’s located within walking distance from my office. The training place is called HammerFist Fight Club, Cyberjaya. As I started to watch the kickboxing lessons, I was friendly-asked by the trainer, Benny, to join the class as a free trial class. I wasn’t ready but on second thought, it’s now or never. So, I decided to join and for the first time in my life I’ve never felt like drenching in my own sweat.

With the coaches, Benny (left) and Ravshan (right)

Gearing up

Outfit wise, it’s better to wear comfortable clothing which is not to tight (so it won’t block your blood circulation) and not too loose to allow full movement in the arms and legs during training.

My fav outfit for kickboxing – Hooda Ellipse Sports, Ultra Top and Riada Active Pants

These are the gears I used when training:

Hand wrap bandage for extra protection

Bandages – Hand wraps are generally worn underneath the gloves to help support the wrist, fist and knuckles when training. It serves as an extra protection inside.

A Pro Training Glove of 16 oz

Gloves – The most essential gear during training. It protects the hands and provide some protection to the opponent against your hit force.

Shin guards – Shin guards are usually only used for training purposes. They are compulsory for amateur kickboxing bouts, but not always during professional play. I’m an amateur so I’ll be needing it.

 

Warming Up

Before we start the core lesson, 15 minutes warm up session is a must to loosen up the joints, increase blood circulations by increasing the heart rates and that’ll make you less prone to injury and will make your muscle easier to stretch whenever you’re striking or training. Basically, we start from head to toe; turn heads side to side and up and down, shoulder rotation, body stretching, and jogging and sprinting in circle.

Here are few clips of getting-fit workouts I’ve managed to share:

Cardio Workout – Legs toning

Battle Rope Workout – For arms, shoulder and abs toning

The Core Training

After the warm up, the best part begins; The Core Training. Here, I learn the basics of Kickboxing movement: Jab, Cross, Hook, Uppercut, Front Kick, Side Kick and more to go.

Here are some clips of training I did:

Jab and Cross Training

Jab, Cross and Side Kick Training

WHAT I GET FROM KICKBOXING

  • A lot of things gained from this training which I only thought it’s all about self-defense. I used to have a very low self-esteem which always keeps me holding back from what I want to do in life. Not anymore, kickboxing class has changed me a lot. During training, endorphins, a natural booster are released which boost up my self-esteem. Along the training, it helps me to stand tall and improves my self-confidence.
  • The ability to use different parts of the body together really improves my focus and coordination which I needed the most (especially at work).
  • It’s also a fun and faster way to burn fat. At least I get to prevent those monotonous routine of gym boredom. Kickboxing has the added benefit of including an exciting and unusual cross-training element to your normal workouts.

     

    “It’s an incredibly efficient workout. Kickboxing alone burns about 750 calories in an hour,” says Sammie Kennedy, CEO and creator of Femme Fitale, Ontario’s newest women’s-only kickboxing and mixed martial arts program (MMA). “Add in jump rope and conditioning drills, and you could burn anywhere from 750 to 900 calories in an hour.”

     

  • The good thing about this training is because it’s one of the ways of releasing stress by releasing those pent up frustrations with a high-energy routine. As my concentration levels improves, it also enables me to focus on stressing less.

Not much of things to share as I am just a newbie. I hope you guys get the idea of what kickboxing is. Maybe you guys should try it too. Better try than just wondering, it could be the best sports you’ve ever engaged in. Thanks for reading! 🙂

Credits:

http://www.besthealthmag.ca/best-you/fitness/benefits-of-kickboxing-for-women/

 

 

#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! ?

 

No motivation ?? Here are 5 tips to motivate you to run ?

Find motivation to run

Stop giving excuses

Have you ever felt so lazy that you couldn’t put on your running attire,  lace up your sport shoes, to get off your lazy ass or to go for your routine run?

And you start to blame the weather,..“it is too hot today and I might get sunburn”, or “since it is windy, i better take a nap” …and you start thinking of thousand reasons to escape your run..

Actually, There’s nothing wrong with you, except…YOU’VE LOST YOUR MOTIVATION.

So, here are 5 tips to motivate you to keep running 😉

1. Set your goal. 

Plan your mileage target for every month wisely. Write them BIG and paste it at an area you can easily see. This will motivate you and get you to be more responsible towards your goal.

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2. Register for a race.

Once you click the ‘register’ button, you definitely feel like,..“Soon, I will run for this event, and yes, I should start run today”. You will start to find time to train and become consistent as the ‘race day’ comes nearer.

At the REPC..I'm very excited to run soon!

3. Remember, it’s for your health.

Do not run because your friends are running too, and that if you’re not running with them,..you’d be left behind and have no friends. Do not run because you wanna have the slimmest figure among your fat colleagues, do not run because it is a trend. Run because you feel good and fresh after accomplish your goal. Run because it is definitely the best stress reliever. And yes, remember that after you run, you can eat like a MONSTER!

An apple a day keeps the doctor away

4. Find running buddies. 

Running alone will sometime make you feel demotivated. You will feel bored, lonely and distracted. Get a running buddy, set up your goal together, plan and train. It will be even more fun if you guys sign up for a race and compete together. Your performance will be improve if you guys aim and train hard.

They are doing well today ;) Congrats guys!

Running sisters

5. Put your best attire on

Introduce variety into your running wardrobe so that you will be more excited to run everyday. Everybody wants look good and nice in whatever they’re wearing, so do you when you run. And yes, your running selfie definitely would be gorgeous too. Make sure you are comfortable and confident in your attires.

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Till then, we’ll meet again, keep fit and be inspired! ?

Pacer duty done…..with less drama!

It’s a wrap! Alhamdullilah, I was given a great opportunity to be one of the pacers for all the series in Men’s Health Women’s Health 21km Night Run which held in Penang, Putrajaya and the last one in Puteri Harbour, Johor Bahru last week. And it was pretty awesome!

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Team Pacers 😉

I was the pacer for 2 hours 30 minutes for Penang edition, 2 hours 20 minutes for Putrajaya edition and last one at Puteri Harbour last week, it was 2 hours and 10 minutes. Do read about my previous experience being pacer here → https://blog.nashata.com/?p=6389.

Since this was my third time become a pacer, alhamdullilah everything went well and of course gain more confident and less drama..hehe..

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For slimming effect, cross your legs when people taking your pic..hehehe 🙂

Oh ya, this is my first time running in Johor and of course I’m the one who’s running with widest smile. And the Nashata sisters ran too. Yayy!

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Nashata sisters finished modestly after running and of course still look beautiful as always! heeee

Alhamdullilah, we ‘re given the opportunity to be interviewed by NTV 7 before the event started.

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Overall, the water stations and traffic were well organised, we maintained our pace around 6.00 to 6.15 min/km to finish in 2 hours and 10 minutes. If you always train yourself to run sub 6.00min/km, you can go for sub 2 hours for half marathon 😉

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My favourite moment that night,is when my all- time- favourite running idol, best known as Malaysian’s Fastest Marathoner 2016, paced me for 500m before reached finishing line! Yes, Edan paced me towards finishing line!  And it feel like I’m running on the red carpet with flowers showering my way towards the dais..heee..And after that we accidentally met back at the nearby shop,..and here is our photo together 😉 Yayy, thanks Edan! Hope to meet you again in the future, insyaALLAH.

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Edan is very inspiring and determined. I wish one day I could be like him too, aminnn.

How do I trained?

It has been a while, since last December 2016, I had a break from any events due to busy schedule with classes and exams. But, I never miss my usual training every evening to maintain my stamina and momentum. I run at least 10 km with average pace 5.45min /km ,4 times in a week, and other 3 days I run at my easy pace,..and do daily planks as my daily routine.

The secret is,..set your goal, aim..and train for it! Get rid of any excuses that will disrupt your goal, be confidence and persistent to what you want to achieve. The utmost important is..always believe that you can do it. When your mind believed it, your body will achieve it. InsyaALLAH.

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“Believe you can and you’re halfway there”

How do I eat? 

I do eat like other people but the different is I know what i am eating and I care about it. I never miss my meals. I eat carbs for lunch and dinner. I always take bananas and half boiled eggs every morning and after running for energy and muscle recovery. Don’t skip your meal and don’t overeat.

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And yes! I had char kueh teow for my post running treat..and it’s yummeh!

Till then, we’ll meet again, keep fit and be inspired! ?

Healthy isn’t a goal, it’s a way of living ;)

 

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To be healthy, you don’t need to run full marathon, you don’t need to starve yourself. All you need is.. be active and eat well…

So here, I want to share some of my diet routine that I’ve been practising since high school. I’ve been inspired a lot by my supermum 😉

Drink Plenty of Plain Water

I drink lots of plain water everyday. I drink 3 to 4L per day. Reduce or better cut off your high sugar drinks such as soft drinks, carbonated drinks, etc because it will increase your calories intake.

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Consume Oats

I take oats once per day, either for my breakfast or for my dinner. Oats are high in fibers, which is very good for your digestion, and you will feel full faster and last long.

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Large Portion of Vegetables

I take a large portion of vegetables in my meal. For those who plan to reduce their weight, reduce your carb portion and replace it with veggies.

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Milk

I have a glass of milk for my breakfast and before going for sleep. My favourite one is Anlene chocolate as it is high in calcium and…yummeh! You can have any brand of milk that you like, and if you are lactose intolerance, you can have soy milk. My favourite one is V-soy…you can try it guys!

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No Junk Food

I don’t take junk food as it is high in salt and seasoning. I like fast food too but I don’t take it regularly.

Be active

I spend at least 30 minutes per day for a run. I walk to hospital and class every day. For those who are very busy, you can walk to your office from the carpark (park your car far away from your office then). And use stairs instead of lift, you will burn more calories.  IMG_0341[1]

Smile the brightest!

Be happy, have confidence and give your biggest smile to everyone. Spread the positive vibes and be a happy you!14581342_10208611588820541_2851726595590193638_n

Last but not least, don’t take heavy meal 4 hours before sleep. Because our gastrointestinal system starts to slow down to digest food when we are going to sleep. You may develop reflux or delay gastric emptying if you take late meal. This will lead you to have poor metabolic rate, thus it’s easier to gain weight faster.

That’s all for now,  so let’s eat well and live healthily 😉

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The Kuching Marathon when I no longer run with my legs

Yesterday, I ran the Kuching Marathon for the second time. It is one of my favourite homeground running events that I never miss.

At the REPC..I'm very excited to run soon!

At the REPC..Looking very excited to run!

What’s exciting about the run was that I did a back to back full marathon (FM). A week before, I ran a full marathon (42.195km) at the Standard Charted Kuala Lumpur Marathon better known as SCKLM.  My goal was to  finish BOTH marathons without injury and I did it! Hoyeahh!

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Hoyeahh! I finished strong after back to back FM.


After coming back from SCKLM, I was very busy attending classes and lectures. Honestly, a week before the Kuching Marathon I didn’t run much, only carbo-loading and hydrating myself well. I believed that all I needed was a good rest and to continue loading myself with carbs since there was only a week gap before the Kuching Marathon.

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I couldn’t wait to arrive at the finish line,..but before that let’s take a pic first!

I was glad that the number of participants at the Kuching Marathon increased this year. Yayy! Here’s the breakdown:

  • 5km – 2200
  • 10km – 1897
  • 21km – 2343
  • 42km – 1658
    (info from KPD Kuching)

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It was almost time to flag off,..and everybody was soo excited!

The full marathon flagged off at 2am. I liked it early because first  – no sunburn and second – the weather would not be not that hot. I was hoping to finish the run before 8 am.

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Yayy! Aina was back hometown for this event! Run Aina run!

The route was almost flat with some not-so-hilly, and long, never ending road. I started my first 10 km with paces ranging from 5.30 to 6.30 min per km and the timing for first 10 km was 59 min. For the next 11 km, my average pace dropped to 7 to 8.30 min per km, hence my timing was 2 hr 21 min for the first 21 km. Oh ya, I did spend 6-8 minutes for toilet stop at the Shell petrol station nearby. Hmm, how I wished that I didn’t stop.

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Running with energy for a selfie ;P The Nashata hoodie top keeps my head dry from morning dew

It was cold and humid, and was sure most of the runners performed best at their first 21 km. I then continued running until km 32. It was already 5.50 am and I stopped at the Petronas Petrol Station nearby for about 7-8 min to perform Fajr prayer.

By the time I started running back, it was already 6 am. If I really wanted go for sub 5, I only had about one hour left for my last 10 km. However, sub 1 for my last 10 km was probably impossible. I remained positive and changed my target to sub 5 hr 15 min, 1 min earlier from my timing at SCKLM – 5hr 16min.

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I like this pic very much! I look like an Olympians..teehee 😛 photo credit to DNA Sport 🙂

I kept telling myself, “just keep running, this suffering is almost at its end”

My last 5 km was really tough, as I was fighting with myself to complete within my target. I no longer ran with my legs, I ran with heart. I kept running, no matter how slow it was, at least I kept moving. I kept my pace within 9 to 10.30 km/min, and at that time, I could no longer feel my leg. All I could feel was my socks soaking in sweat, my big toes felt like being pressed, this and that…my only wish was that I could just walk.

Towards the finish line, there were a few cheering squats who kept entertaining the runners. I ran even faster towards my last 500 m., and yet that 500 m felt like 500 km. Arghh!

Finally, I finished my 10th Full Marathon strong at the Kuching Marathon in 5 hours 9 min.*drum rolls*.. Yayy, mission sub 5hr 15min accomplished and 7 minutes earlier from FM SCKLM. Alhamdullilah.

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My first time running in Amin Sports Hijab and I love it. I love the look and the feel. Yeahh! I made it! Forget the mile, and just remember the glory 😉

Overall, the traffic was well controlled and organised. However, the water stations had limited supply of  plain water and isotonic drink. Runners had to queue up and share cups to drink, to our inconvenience. My take home message is to bring small bottle at my next run. Should the organiser fail to provide enough water throughout the run, at least I have my own.

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Thank you guys for support 😉 and not to forget, Fatin finished her first run, a 10km within cut off time..congrats! *claps

Before I went back, I managed to meet up with some friends who flew in from Peninsular just to race. Ermm, not entirely, they flew in for Kek Lapis and Mee kolok too 😛

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Congrats Khairul (in black shirt) for doing his personal best for his HM. And others, congrats guys for finishing strong.

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This superman did a back to back too,..with an awesome timing ,..sub 4.30..congrats Mambo!

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My medical lecturer (in blue hijab) also ran this morning,..she’s did 5km but overmileage with 3km add on! Congrats Dr! Next time she should upgrade to 10km 😉

When someone tells you, ‘You can’t’, turn around and say, ‘Watch me!’ ….And the bragging continues ….. 😛

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We continued bragging,..because the suffer is astounding!

Before the moment ended, we celebrated our victory with…..tadaaa!

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Mee Kolok with FM finisher medal add-on!

Till then, we shall meet again in next post 🙂

Keep running and be inspired!

Tips on How to Stay Energized during Ramadhan

How do you balance fitness and ibadah during Ramadhan? Uncertain how to find time? Uncertain about how to stay energized while fasting? We have compiled some tips on how to stay energized and share fitness routines by #NashataRunners for you to get motivation from:

FITNESS ROUTINES DURING RAMADHAN

You may know the best time to workout for yourself, but you may need to tweak your plan during Ramadhan. Follow your own schedule and routine, and do what works for you, as all of us have different schedules, targets and commitments. Be it running on a treadmill before breakfast or sahur, or running after tarawikh, or going to the gym after breakfast, we just need to find time.

Ultra Routine by Nur Nahsuhah, a marathon runner, medic student

Her target is to keep her stamina for a running event after Ramadhan, perform Tarawikh prayers and Tadarus

  • Fitness activity of choice during Ramadhan
    Running and Yoga
  • How many times a week do you plan to train & what is the mileage?
    I still run everyday but the max distance is 6km per day so the longest mileage would be 42km per week.
  • Training time
    Daily from 5.15pm to 6.15pm

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Nahsuhah runs 6km everyday during Ramadhan

Fitness Routine by Eliza, entrepreneur, mother of 3

Her target is to reduce body fat, maintain metabolism, eating healthy home cooked meals, perform Tarawikh prayers and complete reading the holy Quran

  • Fitness activity of choice during Ramadhan
    Yoga & running
  • How many times a week do you plan to train & what is the mileage?
    Running 2 times a week, during weekends after tarawih at night or before sahur in the morning for an hour. Due to safety reason – it would be with husband. This year she plans to yoga 3 times on weekdays for 30 minutes, 6pm – 6:30pm. (that would be the time she has something baking in the oven)
Yoga During Ramadhan

Yoga During Ramadhan

5 TIPS TO STAY ENERGIZED DURING FASTING MONTH


Often we feel lethargic during the month of Ramadhan due to lack of nutrients. Ramadhan is a month of worshiping God that is portrayed in many ways; like tarawikh prayers, reciting Quran, zikr, doing good deeds, charity and more. Performing some deed can drain your energy out. A popular question for muslims; Is there a way to make it up to this? There are more deeds I would love to do but how do I stay energized when fasting? Come! Let’s find out how. 

 

1. Eat energy booster food

Foods that is high in fiber, proteins and good fats (e.g: obtained from fish, nuts, coconut oil, and etc.). These kind of foods will slower your hunger and boost you body energy. Nevertheless, you still have to keep a balanced diet and moderate. Avoid eating unhealthy oily food although they are easily accessible at bazaars. Go for quality, not quantity. Bake instead of fry. Drink plenty of juices or eat a lot of fruits to keep body hydrated and nutrient. Be picky with what you eat.

It has been mentioned by Prophet ṣallallāhu 'alayhi wa sallam (peace and blessings of Allāh be upon him) regarding healthy eating habits: “A human being fills no worse vessel than his stomach. It is sufficient for a human being to eat a few mouthfuls to keep his spine straight. But if he must (fill it), then one third of food, one third for drink and one third for air.” [Ibn Majah]

Break your fast with a light and balanced iftar

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2. Drink plenty of water

Inadequate of water can lead to dehydration. If you’re not keeping the right level of water in your body, your body will struggle. How do you do it during Ramadhan? Here’s how:

  • 2 glasses at suhur
  • 4 glasses between iftar and suhur
  • 2 glasses at iftar

Nevertheless, you should know your body needs of water intake everyday. Here’s a chart you should know on water intakes for your body needs. Drink fruit juices to add more nutrient for your body. 

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3. Shake it up

Maintain your metabolism during Ramadhan as it may decline due to lesser food intake. Sitting too much or less movement makes your body more lethargic. Try walking around or do a mini workout to regain your activate your body energy. You can try yoga, pick up dumbells or do light stretches. Just get up and do something else shortly to improve blood circulation. Even preparing your own healthy meals for breakfast can keep you alive! Find and try out new healthy recipes during Ramadhan.

Dumbells for Office

 

4. Socialize around

Distract the tiredness by small chatting with your colleagues and friends. Socializing minimizes stress, boosts brainpower, and rids away the fatigue. While you chat, don’t forget to stick a smile and laugh more as it stimulates energy and improves mood. You might want to add some entertainments like playing games for a suggestion, just to be free from stress. 

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5. Sleep tight

Get a good night sleep to improve your energy level for the next day. How can you achieve that? Sleep soundly by turning off electronic gadgets and make sure your bedroom is cool with the right temperature. Make sure you get at least 6 hours of sleep a day despite the late night Tarawih prayers and early morning suhoor. If you can nap during daytime, you could do that to ensure your body gets enough rest. Do not compromise your sleep.

Keep a healthy diet and ibadah this Ramadhan. Get your fitness and ibadah routines work hand in hand harmoniously for a better wellness.

 

Photo Credits: http://www.zulpress.com/motivasi-bisnes/10-pengajaran-kehidupan-daripada-ramadhan/ http://paleoleap.com/dealing-with-constipation/ http://www.vitaminuntuksemua.my/2015/03/air-campuran-lemon-boleh-elakan-dari-dehidrasi-dan-menurunkan-darah-tinggi-sebanyak-10-peratus.html
http://english.alarabiya.net/en/life-style/healthy-living/2014/06/30/Lose-weight-this-Ramadan-with-6-easy-health-tips.html
https://bengreenfieldfitness.com/2012/07/exercise-and-diet-for-ramadan/

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/