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 

RAMADAN TIPS : FIT & HEALTHY

Ramadan, already started on  May 6 in most countries this year (2019), is the holiest month in the Islamic calendar. It involves abstaining from eating, drinking, smoking and sexual relations from dawn to sunset, in the hopes that it will lead to greater “taqwa”, or consciousness of God.

Benefits of fasting

Experts have also found that restricting food intake during the day can help prevent health problems such as high cholesterol, heart disease and obesity, as well as improve mental health and wellbeing. By not consuming any food, our body is able to concentrate on removing toxins, as we give the digestive system a rest.

Maintain healthy, nutritious & eating habits

 1. Never skip suhoor – Suhoor is important during Ramadan.  It helps your body stay hydrated and fueled up on energy and nutrients until iftar.

A well balanced meal suhoor contains : 

  • Complex carbohydrate – oats, wheat, grains and other complex carbohydrates are slow-releasing carbs, it helps keep your blood sugar steady and give you feeling fullness.
  • High Fibre food – High fiber food are digest slowly dates, apricot, prunes, vegetables, and fruits. Bananas are good in potassium that help your body hydrated.  
  • Protein – eggs, cheese, yoghurt or meat can replenish your energy.

2.  Cut down sugary and processed food – Avoid heavily processed food contains refined carbohydrates like sugar, and white flour as like normally Ramadan desserts. They are high in fat and low in nutriens.

3.  Break your fast slowly and don’t overindulge – Start with a few dates, and water than wait before your main meal.  Avoid heavy oil and fts in your meal. Make sure you consume plenty of vegetables and good portion of protein and enough carbohydrates.  Eat slowly so that your body can digest the food.

4.  Stay hydrated

Drink at least 8-12 cups of water a day ( 2-3 liter).  Drink plenty of fluids for hydration from the period of Iftar to the time of suhour.  Although juices and milk are sources of fluids, water is the best choice. You can consume other drinks in moderation but beware of sugary Ramadan drinks.

This is the tips how to drink (2-3 liter) in Ramadan.  1 glass = 250mil

1 glass – before suhour

1 glass – after suhour

2 glasses – break fasting (includes juice/ milk)

1 glass – after break fast

1 glass – after maghrib solah      

1 glass – after isya solah

1 glass – after terawih

1 glass – before go to bed

You can also drink in between the time as you need.

5.  Avoid Caffeinated drinks – Caffine such as coffee, tea and colas can stimulates faster water loss, leading dehydration.   

6.  Avoid deep frying – Try to avoid fried foods or those prepared with large quantities of oil.  It it cannot be avoided, reduce the quantities of oil. Alternative recommended oils to use are sunflower, canola and corn oil.  

 7.  Working out

If you can modify your training routine a bit, you will still be able to keep fit with a busy Ramadan  schedule. Try to time your workout so the ending coincides with iftar and you have enough time to shower and break your fast, so you aren’t waiting around totally dehydrated after your run.Take your average workout down a level to make it a little easier on your fasting body. Don’t do any extreme workouts, just something that gets your body moving.

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

 

 

 

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!

Weight Loss – Tips for Dieters

Weight loss journey is more of a mental challenge. Being mentally prepared is key that will help you stick to your journey on the long run and adapt to a healthier lifestyle.

Here are some tips that you need to tap into to make your weight loss journey manageable:

  • Think of your self as a think healthy person. Skip all the negative thoughts about feeling that you don’t deserve to be in this journey or how will you achieve your goals.
  • Eat health food that will feed your body not the food that will feed the fat.
  • Avoid dinning outside at least the first two weeks of starting your journey. This will help you to tap into a healthier lifestyle.
  • Plan meals ahead of time. This will help you to avoid dinning outside and will get you prepared.
  • When eating, eat slow, as you are sitting down and chew your food well.

 

 

A Guide to Hooda Sports Hijab

Are you having trouble with your hijab flipping out of your way when you’re doing extreme sports like kickboxing, playing volleyball, basketball, cycling or just simply running? Isn’t it irritating and slightly cringey when your hijab flips thus exposing your aurah when you do the killer jump to slamdunk that basketball? Well say no more because Hooda Hijab is the solution for you!
However, we have been receiving many questions about Hooda Hijabs from our customers.

” Why are there so many types of Hooda Hijabs here? Which one should I buy? What are the differences between Hooda Ellipse, Hooda Sports and Hooda Racerback? Can this be used for swimming? “

Therefore, on this episode of our blog content we are portraying the differences of these three versatile Hooda Hijabs which are Hooda Ellipse, Hooda Sports and Hooda Racerback Hijab to help you choose which one suits you best.


Nura Arabi modelling the Hooda Ellipse sports hijab.


The Hooda Sports in elegant black.


The Racerback limited edition in hot pink.

Types and Use of Hooda Ellipse, Hooda Hijab and Hooda Racerback. (Please click on the image to zoom in.)

Do take note on the remarks to avoid confusion.

If you are more of a visual learner, here’s a video about the types and use of the three Hooda Hijabs.
Nashata Hooda Sports Hijab : Types & Use

Hope this episode clears away the confusion and helps you to choose the best outfit for your daily activity. Stay healthy and keep active!

Taking Care of Your Health as a Student

There are two kinds of people who graduate high school: the ones who tear up, and the ones who whoop for joy. Typically, majority of students would be excited to break free from their parents’ clutches, and live their life in college. With no parent supervision and lenient school rules, college freshmen are free do what they like. This newfound freedom includes freedom of activity, spending, and of course, eating. From partying with friends to binge-eating potato chips while watching TV shows till late hours, college life can generally be labeled as unhealthy.

Now, we all have been in that situation where we wanted a scoop from that colorful-looking ice cream truck but our parents didn’t allow it. Well guess what? Now you can eat all the ice cream you want. Throwing a pizza party at 3 a.m., having a sushi fest at the nearest Japanese restaurant, challenging your friends on who can stuff the most dumplings into their mouths like Po the Panda, it’s all possible.

It’s common for college students to go ahead with their shenanigans at night since classes are usually held during the day (or if they decided to be nocturnal animals and sleep the whole day). Therefore, more food is consumed at night when they should be eaten during the day, resulting to hormone imbalances in the body. For those who stay up late at night completing assignments and only manage to catch three to four hours of sleep, grumpiness would be your new common trait. In addition to that, due to sleep deprivation, you would eat more. Of course, when we’re in a bad mood and terribly grumpy, healthy and nutritional food is out of the question. Instead, you would turn to junk food, or any unhealthy food for that matter.

But what about after that?

As we all know, overconsumption of food would leave us feeling bloated, tired, and sleepy. Since most of your time is spent on going to classes, studying, hanging out with friends, and eating, when do you have time to burn off all those calories you stuffed into your body? Eventually, you would notice that your favourite shirt feels a little tighter, you can’t seem to fit in your jeans anymore, and- Is that a double chin?

Soon enough, people who enter college as skinny sticks come home for semester break as plump pumpkins. You would dread going to family gatherings because you know that one of your aunts would most definitely pinch your cheeks and say: “My, look how fat you’ve become!” Going out with old friends might be a problem because you’re self-conscious of your body image and afraid that they might comment on it. Younger siblings and cousins would start hugging you because you’ve become a walking marshmallow. Really, how could you let this happen?

To prevent this and stay the healthy beauty that you are, here’s what you can do to avoid Fairy Godmother (A.K.A. food) from turning you into a pumpkin:

  1. Drink lots of water

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Constantly hydrate yourself. Don’t worry if you keep going to the toilet, flushing out all the waste in your body is more important. When you feel like grabbing a snack, drink a glass of water. This way, you would feel full and think twice about that snack you were planning to eat.

  1. Reduce sweet / high in calorie drinks

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Stay away from sodas or any of those chocolate ice cream milkshakes you usually have at your favourite cafe. When buying drinks other than good ol’ water, check the packaging of the drink to see how many calories it contains. If it is a drink served at a restaurant, try googling the amount of calories it contains. If there is no information on how many calories that drink on the menu is, try deducing what the drink is made of and roughly estimate the number of calories the drink contains from there.

  1. Try cooking

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Classes, assignments, tests, club meetings, events, yes, you’re booked for the week. The same goes to next week. And the week after that. You just don’t have the time to buy meat, vegetables, spices, seasoning, or rice to cook up a decent meal like the countless ones you had when you were living under your parents’ roof. Though turning to restaurants, cheap stores near campus, or takeaways (“tapau”) seem like the fastest and easiest way to fill up your hungry belly, it is certainly not good for your health in the long run. According to the University of Sheffield, eating fast food, takeaways, and convenience food are few of the key factors why college students gain weight. What you can try is get some friends and allow each of them (including yourself) to cook something. Then, you and your friends can share the homemade food together without emptying your wallet to buy all the items needed to cook a whole meal all by yourself.

  1. Exercise

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With academics and social life taking over, exercise is the last thing on our minds. Judging on how much a college student eats per day, exercise is crucial to at least maintain their weight. If getting out of that comfortable chair of yours is the hardest thing you would have to ever do in your life, invite some friends to exercise with you. Like studying, your exercise buddy should be someone who would push you and advise you throughout your workout. So, that certain couch potato you might have thought of inviting is probably not be the best idea. Exercising for at least half an hour, three times a day, should be enough to prevent you from gaining a big belly. For those whose college or university provide facilities such as basketball courts, swimming pools, squash courts, gyms, or ample space for a good run, please do take advantage of them.

Well, so far, this is what you can do to prevent weight gain during your college / university life. Hopefully, this helped you to be inspired and healthy.

– Nukey

#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! ?

I’m fat?! Blame my metabolism!

 

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Have you ever heard someone (or you!) nagging like this?

“I’ve cut off  my calorie intake, I maintain those regular exercises,..but..why am I NOT losing weight?”

And they will start to blame themselves by saying “Perhaps, my metabolism is low!”

Do you know what METABOLISM is ? 

Metabolism is the chemical reactions that occur in our body. It requires energy for us to undergo living processes such as breathing, digesting, healing processes and etc.

And wait! Is your metabolism same as mine?

Each and everyone of us has different metabolic rate; it depends on your gender, age, body size and of course your genes.

Men have more muscles, high bone mass and therefore they have high metabolism compared to women. And as we grow older, we tend to loose muscle and gain fat, and these two lead to slow metabolism. People with big body size will have more fat, thus their metabolism is slow. Yes, genes basically play a role in determining your muscle growth and size – hence affects your metabolism.

Now, you will start saying, “Let’s kill those fats, and start build muscle!”  Right?

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But wait, to increase body metabolism, it is not all about building muscles. I will share a few tips that you can practice to boost your body metabolism.

1. Don’t miss your breakfast – Start your day with nutritional breakfast. It can start up your metabolism and keep your energy high throughout the day. People who skip breakfast tend to eat a lot during lunch and this will increase calorie intake more than what you need.

Eat them all!

Eat them all!

2. Take enough protein– Our body needs protein to build muscle. The more muscles you have, the more calories you will burn. Besides, our body use up more calories to digest protein compare to fat and carbohydrates.

3. Eat enough everyday – It simply means consume food moderately and do not overeat. Do not starve yourself either. If you cut too much calories, your body will start to reduce metabolic reaction to conserve energy. Thus, the fat burning process will be slower. You will start to lose muscle and this will slow down your metabolism.

An apple a day keeps the doctor away

Be a Snow White – Eat an apple

3. Be active – When you increase physical activities, you will burn more calories. Build up more muscles by running and pilate regularly or perform strength training. You will use up more energy and burn those stubborn fat.

Marilah beramai-ramai bersukan sambil bersosial!

Marilah beramai-ramai bersukan sambil bersosial!

4. Drink a lot of water – take 3-4 litres of water per day to stay hydrated. Your body needs water to process those calories, if you are not drinking enough, your body will burn less calories, thus your metabolism will be slow down. Cut off your sweet drink, it contains high calories.

gambar-sarah-tantek

Bring a bottle full of water with you everyday.

6. Have adequate sleep –  having sleep deprivation will increase cortisol level (stress hormone) in our blood.  Thus, it will disrupt glucose metabolism, thus lead to glucose intolerance. Leptin will be reduced and ghrelin will increase. This can cause increase in appetite, craving and tendency to eat a lot unnecessary.

After a run get a good sleep

Be a Sleeping Beauty.  After a run get a good sleep

 

Basically, you can still enjoy your food while maintaining a good metabolism.

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