Fun In The Sun: Stop Being Bored

Salam to all my beautiful ladies.
I pray this blog finds you in your best forms of health and wellness.

Many people are trying to live a healthy lifestyle now more than ever before. Many are looking for that circle of friends that will support this healthy lifestyle. As you know, if we want to build a healthy community and have more health aware circles then we should start with raising healthy children.

As a physical education teacher, I have been searching for the right way to approach my students and encourage them into living a healthy lifestyle and learn how to make healthy choices. The best way I have found is to make fun videos for them and it has done wonders in my teaching so far.

Here is a little fun video I made for my students.
Of course, I never do sports without Nashata being involved. The ultimate meaning if comfort.
In this video I wore the following for the two different characters presented.
– Athleisure and Azza topletics Modest Sports Shirts.
– Hooda Ellipse and Raazglove Sports Hijbs

Enjoooooy

5 tips on how to wake up early to work out

I admit I am not a morning person. On my off days I could stay in bed all morning and my only motivation to wake up is a good breakfast. However, through out the years, I have learnt that I need to manage my time better and appreciate that we get only 24 hours in a day. There is so much to do in so little time.

I have also learnt that there is no “right time” to work out. I prefer to work out first thing in the morning before I go to work. One of the benefits of working out early is that you get it out of the way as soon as possible, freeing up time for you to proceed with your daily routine, such as going to work, run errands, or spending time with family and friends. I have also noticed that I will feel more energized after working out. My mind is more alert and I will be in a happier mood.

However, you do need to sacrifice other aspects. I had to give up watching TV at night and I am not hooked on to any TV series, so I do feel a little bit left out when people talk about Game of Thrones or the latest Korean dramas. I have also sacrificed my late night ‘lepak’ time because I am just too sleepy to socialize and eat at 10pm.

In the end, it is all worth it. Fitness is a lifestyle, not a trend or a seasonal thing. In the long run, I trust that I will be able to reap the health benefits and work towards my fitness goals. So how do you wake up early and still feel like a champ?

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.

 

 

Healthy lifestyle : Tips for Busy Women

Busy with work, chores, family, cooking or studying? The list goes on and everyday, we struggle to find time to be THE superwoman who is fit and healthy-looking at all times. But everyday we go through battles –  being tired, having daily conversations with ourselves on delaying or postponing work, sometimes salah/solat, and working out. We allow ourselves to dwell into unhealthy meals, snacking and drinking sweetened beverages.

About a year ago, my weight reached 51 kg and body fat percentage was 33%. The past months, I manage to keep my weight at 45kg, BMI 19 and body fat percentage 25%. I eat the most, alert and fastest at work. Working out and eating healthy are routines in my life. I am not a health expert – just an average jane who wants to improve health condition and loves to share.

The battles between making emotional and logical choices are always there. While we know we need to make logical choices, we are all emotional vulnerable beings. One way to avoid emotional choices is to embed healthier choices in daily routines. Here are 8 simple steps to keep a healthy lifestyle, which I practise on a daily basis.

1. First of all, know current body condition

Know your current:

  • Weight
  • Body Mass Index. A normal BMI ranges from 18.5 – 25. If you don’t know your BMI, here’s the calculator
  • Body Fat Percentage. The acceptable rate is 20%-25%. Here is the calculator

Know your ideal numbers and set your targets. Working towards meeting your targets.

2. Find an activity you can do on a daily basis
Just like praying and eating, make working out your daily routine. Once it is a routine, you need to be able to perform the activity anytime, anywhere. Find an activity that you enjoy and that motivates you to be be good at. As for me, even though I love swimming, I choose to run on a daily basis because it is faster and easier to perform. I perform other types of activities if I have extra time.

Find activity that suits you

Find an activity that suits you and enjoyable

3. Find at least 40 mins/day to workout; 5 mins warm up, 30 mins workout, 5 mins cool down

You can find time to workout,

  • Before Fajr
  • After Fajr
  • Before Work – After Work before Sunsets
  • Before midnight

As for me, I plan to work out before shower or meal times ?. I cook or prepare meals while cooling down. It saves time.

Plan your day, make sure you workout in a safe environment if you are alone. If you cannot find a gym or unable to workout outdoor, tabata or yoga indoor instead. Make sure your family members know your whereabout when you workout outdoors.

Time is precious, so is your health

Time is precious, so is your health. Plan your time well.

4. Dress smartly, suit up in comfy activewear if you are NOT at work

Changing from office-wear to activewear can be time consuming. Therefore, always be in your activewear so that you can quickly run or work out when you have a 40 min window. ?‍ You spend lesser time changing clothes and more time sweating out. ?Make sure your running shoes or workout attire and gears are accessible at all times. ? Leave them in your car if needed.

5. Eat healthy
Fresh fruits, vegetables and nuts offer you vitamins, protein and minerals to provide good nutrition for your body. It helps reduce body fat level. When you train your body to eat healthy, it will naturally reject unhealthy food over time. Healthy, balanced meals may not look fancy, but they are easier and faster to prepare. Tastier too!
Tips to eat healthy:

  • Make and pack your own meal
  • Fill up your kitchen with fruits, vege and nuts, especially those you can eat raw like carrots, banana, apples & grapes
  • Baking or grilling brings out the flavour from meat, and they are healthier & easier to make
  • Pick healthy menu when dining out

    Fresh & Nutritious

    Make healthy choices : Fresh & Nutritious

If you are eating healthy, ignore what others have to say about it. What you consume affects your body, not theirs.

6. Get 6-7 hours of good rest or sleep everyday.

Studies show that exercise helps you sleep better. When you sleep, your heart & blood vessels get repaired & healed.  Hydrate your body well. Drink a glass of water before and after bedtime.

Nap if you have to

Take a nap if you have to make the numbers

7. Track your weight, Body Mass Index(BMI) & Body Fat Percentage & achieve your targets

Don’t let your measurements slip! Make it a daily check if you can, even though it is not recommended by medical practitioners. It is harmless. Do invest in a good weighing machine that tells your BMI, Body Fat percentage & muscle mass. Then you will know how to balance workout and food intake that help you keep a healthy weight, BMI & Body Fat. Workout & eat healthy daily and watch these indicators improve.

Weigh Daily

Weigh Daily and understand your body better

8. Tweak your activities & food intake accordingly to achieve your targets. REPEAT
It is a slower process, but sustainable as the routine would help you understand your body and achieve a healthy and active lifestyle.

Don’t forget to visit, update, talk to and get feedback from your doctors on regular basis on your overall fitness condition. They are the best in giving medical and health advises.

Have a healthy lifestyle and fight all the excuses that delay you from achieving ideal fitness level. I hope the above sharing helps. I am just another lady who wants to keep healthy. Good luck & enjoy your routine!

Stay Fit & Be Happy!

Stay Fit & Be Happy!

 

 

Skin care for active ladies

As active ladies, we never allow sweat, mud, and temperature fluctuations to get in the way of our work outs. We love the outdoors and being close to nature. Therefore, we must take special care of our skin as we are constantly exposed to the sun and pollutants.

Being out on the sun is great, but beware of UV rays

1. Beautiful on the outside

Basic:

Cleanse – tone – moisturize

  • It might sound basic, but the key to mastering these 3 simple steps is finding the right product for your skin type. Plus, as we age, our skin will have different requirements too, so it is always important to adapt and change along the way according to your skin’s requirements.
Finding the right cleanser, toner, and moisturizer will do wonders for your skin

Finding the right cleanser, toner, and moisturizer will do wonders for your skin

Sun protection

  • Use sunscreen with at least SPF 30, and reapply every 2 hours or after swimming/ sweating. Not only will this prevent sunburn, but it will also minimize wrinkles, dark spots, and uneven skin tones.
Thanks to the new swimwear, most of your body parts are covered from sunburn. Now all you need is sunscreen for your face!

Thanks to the new swimwear, most of your body parts are covered from sunburn. Now all you need is sunscreen for your face!

Bonus:

Weekly face masks

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Home made and natural

  • If you don’t have time for a professional facial session with a dermatologist or a beautician, an inexpensive face mask is the fastest and cheapest way to give your skin some TLC. You can make some at home by using natural ingredients such as honey, raw sugar, coffee, and lemon. But there are plenty in the local drugstore too, read the ingredients carefully.

Serums/ essential oils

Argan oil is a must have for me

Argan oil can be used on your hair and nails too.

  • Contrary to popular belief, high grade essential oil will not leave the skin oily. It is quickly absorbed into the skin, and is best left overnight. My favourite is tea tree oil (for pimples and blackheads) and argan oil (all over the face to maintain youthfulness, minimize pores, moisturize, and reduce scars).

2. Beautiful on the inside

Basic:

Well-balanced diet

A healthy diet doesn't have to be boring or bland

A healthy diet doesn’t have to be boring or bland

  • Omega-3 fatty acid from salmon, walnuts, and chia seeds. It improves skin elasticity, giving a youthful appearance to your skin.
  • Antioxidants. Colourful fruits and vegetable such as tomato, blueberries, and spinach contain antioxidants that can help fight free radicals (molecules that harm the skin and cause signs of aging)
  • Drink enough water
  • Quit smoking and minimize caffeine intake.

Bonus:

Supplements

  • Vitamin C.

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Vitamin C is a powerful antioxidant, helps to fight radicals that are formed from exposure to pollutants, sun, and the natural process of aging. It is found abundantly in oranges, however, swallowing a 1000mg tablet is more convenient than eating a few oranges. It is also an immune system booster.

  • Collagen.

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Collagen is a protein that helps to hold our skin together, giving it a ‘bouncy’ appearance and maintain its elasticity. After the age of 25 years old, our collagen production slows down so the skin starts to sag and wrinkle. It is also boosts your skin’s natural repair process, so it helps to reduce scars. Nowadays, there are plenty of collagen supplements and you will be spoilt for choices. For muslims, check the ingredients and ensure that it is halal-certified because collagen can come from bovine or porcine sources. When in doubt about the safety of the ingredients, check with a medical professional before consuming.

  • Biotin for hair and nails.
Biotin are also found in avocado too

Biotin are also found in avocado too

More study is needed on this matter, however since there are no negative side effects on biotin there is nothing wrong in consuming a tablet, as long as you stick to the recommended dosage. Biotin helps strengthen hair and nail, so they are less brittle, thicker, and more shiny.

 

 

Until next week,

The Weekend Runner

Health & Wellness Gamified by AIA Vitality

Great news for health enthusiasts.  AIA Vitality – an integrated insurance, health and wellness program was launched today by AIA Bhd. Malaysia is the 5th country to have AIA Vitality launched in this region, after Singapore, Philippine, Hong Kong and Australia. AIA Group CEO and President Mark Tucker was here to launch the program together with Anusha Thavarajah, CEO of AIA Berhad. 

AIA Vitality Pillars The Wheel of Wellness?

AIA Vitality encompasses 3 pillars; Know your Health, Improve your Health and Enjoy the Rewards. Gamification of these pillars started the moment I walked into the launch. I was asked to complete AIA Vitality Health Review. After answering a few questions, it turned out my AIA Vitality Age is 2 years more than my actual age. That is good to know for a start. A familiar face Marcella Mihanovich from CitiBank was also going through the questionnaire on a tablet.

Marcella CItibank

 Marcella midway doing health review

Next, I get to improve my health by making my own juice. I chose oranges as I needed a good doze of Vit C. I was given a cup of cut oranges and it turned out – I had to cycle to blend the oranges. There goes my contribution to clean energy. I got to burn a couple of calorie & consume something healthy. Ultimately, it is about setting personal health goals be it in managing and preventing diseases, food intake, physical activities, and mental health. With AIAVitality, you get to earn points when you engage in activities to achieve health goals.

AIA Vitality Improve Health Level

 Cycle to Make your Juice

Finally, the Reward.  I got to play a game that seemed to be easy for others, but not me. Grab a flying ping pong and get lucky. Yay, despite not being good at it, I still get some vouchers to shop for sporting goods

AIA Vitality Rewards
 Vertically Challenged to Catch Ping Pong Ball .

Indeed the science-backed program encourages people to make healthier choices in life. Let’s make healthier lifestyle choices; bake instead of fry, walk up the stairs instead of taking the lift, spend lesser time on screen and pivot for sweating out time. With AIA Vitality, you get to build your AIA Vitality Status that starts from Bronze followed by Silver, Gold and Platinum level. You can get better benefits as you improve your status. Rewards are provided by AIAVitality partners like Air Asia, Berjaya Hotel & Resort, Emirates, Marriott, MedKlinn and Men’s Health and Women’s Health Magazine.

AIA Vitality LaunchNo, it was not a cooking demonstration. They were making music!

Three weeks ago, AIA shared info on Healthy Living Index that shows 55% of Malaysian adults are either pre-obese or obese (with Body Mass Index 23 and above) and many are not sleeping enough. It is important that we are always motivated to take care of ourselves. With the rise of chronic disease and sedentary lifestyle, programs like AIA Vitality that focus on educating, motivating and rewarding people to take better care of health can nudge us better. Anusha, the CEO of AIA Berhad shares the target of 30,000 people to enroll into this program this year. What I like about her approach is that she recognizes that each and everyone of us as an ambassador for the program. Now, let’s have an active lifestyle and be discipline to set and deliver our health targets. AIA Vitality

Mark Tucker & Anusha Thavarajah

 

Bare Faces – Authentic, Everlasting!

Bare Faces in Sports!

No make-up or bare faces trend seeped in Spring last year and the trend seems to continue among netizens. With high quality cameras on phone, filters and editing apps on mobile phones, women are more confident wearing a naked face and share with friends on social media. People nowadays prefer something natural without make-up or less make-up. This shows authenticity without having to cover up their appearance. Make-up here means those who wears a heavy total-covered make-up with mascara, eye-shadows, red hot lips, and etc. Thin layer of make-up made of mineral oil are acceptable as long as it does not block pores.

Why Make Up?

People who wears make-up tend to be afraid and have less confidence in themselves whenever they’re in public without make-up. A study shows that majority or 65% female wear makeup to attain self-esteem. In this reason,women believe that through makeup, they could gain confidence, self-assurance, self-trust, social competence and comfort in terms of interpersonal relationship.

The good news is that more and more women who embrace active lifestyles are confident with their looks. Look at these fresh faces and full of confidence. Take heed and mark in mind! Attaining confidence is not all about you look on the outside. It’s about how happy and joyful you are when engaged in any sports activity. The more confident you are bare-face, the more beautiful you will become. Just take care of your skin, groom well & stay healthy!

Basic RGB

Azlina & Aina During LSD Training Together

Embrace who you are 

What do Men Say?

“It is the person, not the make up”, says Yahya Iskandar, also known as Fat Old Man Running

“Natural beauty is my preference” added All Rasid Shariff, a yoga and fitness trainer

We also asked a few other men who are in fitness and active in running about their thoughts about make up and their perception of ladies with:

  • No Make up – Natural, Relaxed, Low Maintenance
  • Make up – Formal, She takes Effort, High Maintenance
  • Too much Make up – Vain

The general senses we get from a few guys in sports is that a clean face & natural are well accepted by them. So stay authentic, groom yourself naturally, stay healthy & build your personality!

What to do?

Think twice, what attracts more is your personality not your outside looks. Nonetheless, few women likes to wear make-up during sports. But we all know wearing make-up during sports activity is not good for the skin.

Why is it not good for the skin?

  • It blocks pores causing the pores to expand wider.
  • It causes blackheads which might leads to acne.
  • You’ll get frequent breakouts.
  • Last but not least. You’ll learn to be grateful and love your natural face

The question is how do you stay confident without make-up on? Simple, you take care of your skin. Here’s how to beautify your skin naturally.

  • Drink plenty of water to keep your skin hydrated
  • Eat lots of vitamin C enriched food
  • Get enough sleep
  • Get enough exercise every week
  • Clean your face after a good workout

#BeautifulBareFace Challenge

Are you confident enough exercising with your bare face, not a single touch up on your face? Whenever you snap a picture of yourself with no make-up on whilst exercise, tag @nashatadotcom and add #BeautifulBareFace. We will repost your beautiful pictures!

Your courage could be an inspiration to someone to just become naturally yourself. It could also be inspirational to those who are not confident to exercise outdoor because they are worried to work out bare face.

After all, we are all beautiful!

Canadian Purple Wheat recovers your energy at WOW RUN 2015

Hey Runners, good news for you! Gardenia Bakery is sponsoring Canadian Purple Wheat for our run.

100% natural whole grains plus the added goodness of Canadian Purple Wheat which is extremely rich in antioxidants. Unique in taste, low in fat and very high in fibre and vitamins.

 

cpw01

Register now and enjoy your healthy food at WOW RUN 2015. See you guys at the run!

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Prophet s.a.w’s Favorite Dates

Which will you choose first to break the fast with a variety of dishes spread on your dining table? Drinks? Cakes? Fruits? Rice with fish? Biscuits? Dates? Or other than those listed?

 Confusion-eng

 

Of course the dates, right? That’s what our Prophet encouraged to break the fast with.  Dates contain high amounts of natural sugars, but they are low-glycemic index food and do not increase blood sugar levels after they eaten. If there is no date, plain water is the second best. Basically, the scientific name for dates is Phonex dactylifera and can be eaten cooked or raw. There are many benefits that can be found in dates:

1. Preventing Chronic Disease like Diabetes and Heart

2. Help in growth and mind alertness

3. Prevent Stroke Attack

4. Stimulate and increase the potential of pregnancy

5. Increase patience, polite and smart thinking

6. Easy to digest and energizes body

7. Take blessing at new born baby

8. It’s our Prophet’s favorite fruit

 Khasiat-Kurma-eng

Dates contain lots of nutrients and vitamins that are needed by our body. The taste is so naturally sweet that it is always misinterpreted as an artificial-sugar-contained.

The amount of protein contain in a date is approximately 1.8 to 2.0%, for fiber is 2.0% to 4.0%, while sugar contains 50% to 57% glucose. This high amount of fiber High is good for bowel system. Dates are also rich in potassium and several other minerals. Potassium is an electrolyte that will re-balance the water in our body when we are insufficient of water, especially during fasting. Potassium also helps in maintaining the nervous system and building muscles which, includes the heart muscle .

There are varieties of dates that you might not know yet:

Jenis2-kurma

Picture source: Mybaitullah

 

Ever wonder what type of dates you are eating? Now you can differentiate each kind of dates. There are jumbo, dry, wet, no seed and so on. Dates are also durable and not prune to stale. Dates are popular in Ramadhan. They sometimes prepare deserts or cookies that are made from dates for Eid Day. Not just that, cakes are also one of the popular food that includes dates as one of the ingredients. Try replacing sugar with dates, you will never regret it.

Top Young Muslimah In Marathon

Nur Nahsuhah, a medical student, who flew in from Sibu, Sarawak for the Malaysia Women Full Marathon finished 7th for Emerald Category, and 48th position overall. A week prior to that, she finished top 2 at her virgin full marathon  X12 Dark Run at Nexus Karambunai Resort & SPA, Kota Kinabalu. Her personal best time was at MWM : 4 hour 49 minutes, and this included a few minutes of Subuh praying time. Her run at MWM was 5 minutes faster than her first full marathon!

Nur Nahsuhah at MWM 2015

Nur Nahsuhah at MWM 2015

We got to know Nur Nahsuhah up-close and personal during MWM. She was all excited to meet other runners, most of whom she got to know via social network.

Nahsuhah, now 22,  is the second child of seven siblings. She grew up in Taiping and later went to SMK Raja Permaisuri Bainun in Ipoh, Perak. Since school, she enjoyed running long distance and participated in the school cross country runs. A hardworking girl, Nahsuhah scored all As for Sijil Pelajaran Malaysia (SPM) and was awarded scholarship to study medicine at Universiti Malaysia Sarawak (UNIMAS). While at university, Nahsuhah always find time to run. She runs with her lecturer and sometimes alone.

 

WHEN DID RUNNING START?

Nahsuhah has been participating the running events since she was in school such as school Sports Day and Cross Country event. She began to slow down her participation on running events after she left the school but still does her training everyday to build her stamina. This continues despite her commitment on studying her foundation in medical course. She rose up and started participating in running events when she was in the first year of degree in medical school because this was where she owns her free time.  Prior to her virgin full marathon she ran several half marathons and other runs mainly in Borneo. It’s amazing for a 22 year old lady to participate in running events. You’d typically see ladies mid-20s and above in running events. To Nahsuhah, running makes her happy.

 

3 THINGS THAT MOTIVATE HER TO RUN

  • She is motivated to run basically because she is in medical field of study. Here, she learns how disease can be spread, the pathophysiology of it, and majority depends on the eating diet and whether you are being active or not. Healthy lifestyle is something that should be compulsory in everyone’s life.
  • Besides, her passion on running has always driven her to run in whatever emotions. It could be when she’s sad, stress or even happy. The feeling when she sweats and achieved her running goal always excites her despite exhaustion.
  • The part on making her parents proud of what she is capable of; like scoring in academic and sports is what she aims for. She realised that her achievement on being a successful strong woman could be highlighted  for other muslims in motivating them to stay healthy while being modest. It shows that muslimah does not need to wear tight and short clothes exposing their aura to win the race. She also mentioned,”Running is sunnah, isn’t it? Lets be blessed in whatever things we do because our goal is to enter Jannah, insyaAllah.”

 

TOP 3 THINGS THAT MAKE HER RUN WELL

  • Always go for training everyday or at least 5 times a week. Each session she always spend 30 to 45 minutes for 5 to 8km and only training for my long run during weekends, twice a month others only short run. Training keep her fit and make her confident to sign up the event.
  • Always take healthy food to keep her body doing well especially for an athlete, the food is very important. She always have her oat+raisin+milk for my breakfast, rice+vege +protein for lunch, and for dinner she will have wholemeal bread or biscuits with milk. She will make sure she drinks 3L of water everyday to keep her hydrated. In between meal she will have fruits as snacks.
  • Proper attire is utmost important especially if she’s doing long run. She said, “That’s why I choose Nashata. I love the fabric so much. I will sweat like buckets but my attire still feels light and comfy. It helps to shade off the sweat unlike cotton clothes, you will end up feel heavy and not comfortable”. She also said she likes the Nashata hijab too. It is simple, nice and keeps her looking good even after 3 to 5 hours run. And Nashata provides a lot of colour variation that can always match up with running event theme. Since she is a student she is trying to save up for more Nashata collections.

HER ATTIRE

Nahsuhah is very particular about her attire when she runs. She runs in Nashata Ultra Top and Riada Pants as they are modest, lightweight and comfortable for long distance running. She does not wear additional attire or gears to support her run. She only carries a phone to entertain her while running. That is how simple running for performance is for Nahsuhah!

nahsuhah

Nahsuhah at her Runs

 

HER DIET

Since she spends a lot of time at the hospital, she eats what’s serve at the hospital. Most of the time, they are healthy food with little oil and a lot of soup. Even prior to that, while growing up Nahsuhah claims her mother discouraged snaking in between meals and did not allow having drinks with ice. With a father from navy background, Nahsuhah like her other siblings are trained to be disciplined and hardworking. They too are performing excellently in their studies. Her younger brother who sat SPM recently, also followed her footsteps scoring all As!

Soon to be doctor and a winning runner, Nahsuhah will soar high, InsyaAllah.