Tips untuk Larian UiTM Ultra 2020 – #HillsareMadeforToughLeg

Date : 1 -2 Feb 2020

Venue : Stadium UiTM Shah Alam

Distance : 52 km, 84 km, 104 km

Kategori : 52 km (Women Vateran)

 

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

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

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

Route :

picture credit UiTM Ultra, Runner’s Guide

 

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

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

Second challenge, Bukit Seroja. Picture credit Pixel Asimo

Water Station (WS) :

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

Water Station & Rest area Picture credit Pixel Asimo

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

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

My Strategy and tips

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

Seminggu sebelum game :

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

Event day (tips macam mana nak kejar COT)

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

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

e-certificate

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

 

Special award for top 10

 

Medal for all categories

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

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

 

 

 

 

Nashata #hijabirunners at SCKLM 2019

In a couple of weeks the Standard Charted KL Marathon (SCKLM) will be back again. It is the biggest running event in Malaysia and the most anticipated marathon by runners from Malaysia and overseas. The event is held annually since 1989. It starts on 29th of September in Kuala Lumpur this year, with an estimated forty thousand participants.There are several categoriest: Full Marathon (FM) with a distance of 42.2km, Half Marathon(HM), with a distance of 21km, 10km and 5km.

We are very excited for this event this year as Nashata celebrates hijabi runners who are taking up the challenge be it the first time or repeatedly running a marathon. Here are the nine hijabi runners who will be running the FM at the SCKLM, InsyaAllah. Three of them will be running their very first full marathon and the other six – repeated marathon runners.

Meet the nine of the Nashata Runners who will be running the FM at #SCKLM2019.

1.  FARHATI

Farhati started running in year 2018. She loves running as she finds it as a free prescription for happy hormones. She is finisher of eight Half Marathon and she will be running her 1st Full Marathon at SCKLM 2019. She ran her personal best for 5KM and completed her recent Half Marathon in Nashata Sports Robe 

“Since it’ll be my very first FM, I hope that I would be able to survive it”, says Farhati

#prayforfarhati

She runs in Nashata : Sports Robe, Ultra Top and Hooda Sports Hijab

2.  INTAN SIZA

Intan Siza is a mother of two kids. An active lady since young, Intan started running in 2014. She loves running and stays active to catch up with her kids’ energy and also to gain back her stamina. She will be running her 5th Full Marathon at the SCKLM2019 and has finished running 50km races twice.

She said “This 5th FM will mean a lot to me because I will run together with my friend for her Virgin FM as a birthday gift for her. I will support her to finish the race within the cut of time”.

She runs in Nashata Ultra Top, Hooda Ellipse Sports Hijab & Fitness Leggings

3.  INTAN SURAYA

Intan Suraya is a veteran marathon and ultra runner. She started running at 33 and has been running over a decade. Other than running she supports and helps many runners too. SCKLM2019 would be her 12th Full Marathon and her 9th year running at the SCKLM. She runs to maintain her body weight, improve stamina and to stay fit and healthy.

“I am prepared and training hard for this event, I would like to finish the race before the cut of time but if I can break my personal best, it’s a bonus for me”, shares Intan who tries not to miss running at SCKLM.

She runs in Nashata Head to toe all the time

4.  LAILI MARDZIAH

Due to blood sugar test that indicates pre-diabetic condition, Laili chooses to practice a healthy lifestyle. So in 2018, she started running and will be running her first Full Marathon at the SCKLM2019.

“I am a very busy mom and running is the best workout for me. I can run alone, anytime and anywhere without involved with any team, it’s just myself for me time. SCKLM 2019 is very meaningful to me, because this would be my 1st Full Marathon. I will try my best to finish the race within the cut of time without any injuries”, says Laili.

She runs in Nashata Ellipse Sports Hijab

5. NOR BAIZATUL AKMAL

Nor Baizatul Akmal or better known as Apeng is a Ultramarathoner,  a six times finisher of 100km category.  She started running in 2011.  At first, she ran to lose weight, keep healthy and be fit.  Nowadays, she wants to challenge herself to run long distances races. 

“I wish to complete my FM at SCKLM 2019 within the cut of time since it’s been a while since the last time I race a full marathon”.

She runs in Nashata Ultra Tops

6.  NUR AZYAN

Nur Azyan is a mother of a lovely girl, loves to run for weight loss and  to keep her healthy and fit.  She said “When I run with my friends, I get some ‘me-time’ for myself away from work and home stresses”  She loves to challenge herself and for now her longest distance is 90km, and planning to achieve 100km races.

“SCKLM is very meaningful to me because my 1st race event was at SCKLM 2010 in 5km fun run category,  I broke my virgin full marathon at SCKLM 2011, and my still-holding personal best record for FM is at SCKLM 2012. SCKLM 2019 will be my 8th FM, I will try my best to finish the race within the cut of time without any injuries.”

She runs in Nashata Ultra Tops, Hooda Ellipse Sports Hijab, Crop Top

7.  SITI NOR ALIZA

Siti Nor Aliza is a mother of two daughters. She started running in 2014.  She loves to run as a way to stay fit and healthy and to inspire all mothers out there. “In my opinion, every mother should always be healthy and fit to look after their children. So, as a mother, we need to find time to exercise and live a healthy lifestyle”. 

“I broke my virgin full marathon last year at Malaysia Women Marathon but for SCKLM 2019, it would be my 1st full marathon as I signed up for half marathon category previous year.  I will try my best to complete the race within the cut of time without any injuries”, Aliza shares excitedly.

She runs in Nashata Ultra Tops, Hooda Ellipse and Riada Salasa Pants

8.  SYARIZA

Syariza, started running in 2017.  She loves running to maintain her body weight. She said “Life is full of beauty. Notice it. Notice the bumble bee, the small child, and the smiling faces. Smell the rain, and feel the wind. Live your life to the fullest potential, and fight for your dreams”

InsyaAllah, she will break her virgin full marathon at SCKLM 2019.

Celebrating my 42nd birthday on the day by successfully completing the 42km run. It will be the best birthday gift that I could give to myself”, says Syariza

She runs in Nashata Leia Top, Hooda Ellipse Sports Hijab and Riada Salasa Pants

9.  ZAMZAMIAH

Zamzamiah, started running in late 2014. She also loves trail run and hiking to challenge herself. An ultramarathoner and finisher 100km in few races, she says “I dare to challenge myself and push myself beyond the limit. We are all the same, but the difference between ordinary and extraordinary is that little extra. If I can do it, so do you !”

She added, “Achieving a Personal Best timing is always a bonus for me. I hope I’m in the best form to run in SCKLM2019 with no injury and that I will be able to smile towards the finishing line. Apart from that, I look forward to see more competitive hijabi runners in SCKLM2019.”

She runs in Nashata Ultra Tops, Hooda Ellipse and Racerback Sports Hijab and Compression Skirt Pants

 

For those who will be running – All the best for your run and enjoy it.
If you see #NashataRunners and any other runners, smile and say hello. All runners are awesome!  So do support and cheer each other for trying the best and for finishing the race with alhamdulillah. See you on the 29th September 2019.

Follow #nashatarunners on Instagram to follow their updates

Sea Expedition – Kelong Jump & Mangrove Kayaking

It was another great day out at sea ma syaa Allah. This is our 2nd run of Sea Expedition as part of GEMS Movement – Grundy+POPWOW Empowering Me Series. The weather was perfect and the company was simpply AWESOME!

Objectives

  1. Instill confidence in the open water
  2. Learn to work together (kayaking) against the natural elements
  3. Overcome fear of uncertainties (Kelong Jump)
  4. Increase awareness about the importance of affects of pollution in the sea, how kelong works, history of Pulau Ubin

We completed the mission!

We met early morning at Changi Point Ferry Terminal and boarded our chartered boat to Peers Outdoor Kelong. All 14 of us were so nervous yet excited to face the challenges ahead. The refreshing boat ride did calm their nerves as we travelled about 15mins to reach the kelong. We were warmly greeted by Sky and Dini, the intructors in-charge of our fate today hahaha.

Kelong Jump

Our first challenge was Kelong Jump. It didn’t look so scary at first but as one ascend to the top of the platform (about 1.5m above sea) and faces the open water, legs started to feel like jelly. Uncle Lee is ready in the safety boat about 20 metres away. Sky stood by our side to ensure that we adopt the proper jumping position while the rest of us cheered. The motivation and support from everyone definitely helped. The scene is set, we knew what to do, adopted the proper skill, safety measures- personal life jacket, safety boat, safety personnel in pos… all we had to do was tawakkal and take the plunge. A hundred question started to creep into our minds. We didn’t know how deep the water was, what lurks underwater, how strong the current was. Am I going to be swept way? Am I going to drown? While some even thought of sharks and loch ness monsters, i thought about Nemo and Dory and Spongebob hehehe… Some of us took a lil bit longer on the platform to compose ourselves but one by one, all 14 of us took the challenge and battled our fears to jump.  I was so proud of everyone!

Sarah bracing for Kelong Jump

Dini and Sky motivating Nasreen for her jump

Pulau Ubin Mangrove Kayaking 

Next Challenge! Mangrove Kayaking on double kayaks. It was important to delegate the partners correctly according to size and experience. Sky conducted a safety brief and a short lesson on kayaking. We learnt how to paddle, how to communicate with our partners and the whole team with the use of signals by whistle blows and use of paddles. We learnt the jargons – “break raft” and reminded of how to look out for one another. We identified the patners, collected our equipment and head on out to sea.

Kayaking was definitely not as simple and smooth sailing as it seems. There are many elements at play. Cooperation and communication is of utmost importance between partners. While we work together as a duo, we also need to work as a team with other kayaks to ensure that all is present and well. We did a few challenges in the water, kayak along the beautiful mangroves swamps of Pulau Ubin. The tide was going down.It was more difficult to paddle in but the outflow of sea water made it easier for us to glide back out into the sea.

In the midst of the expedition, we mantained  a single file while keeping our silence to enjoy the serenity and to look out for the familiar creatures. We would huddle and Sky would tell us about how the mangrove works, the history of Pulau Ubin and the kelongs. Mangrove forests are an extremely productive ecosystems that provide numerous good and services both to the marine environment and people. Being homes to a large variety of sea creatures, the dense root systems of mangrove forests also trap sediments flowing down rivers and off the land. This helps stabilises the coastline and prevents erosion from waves and storms.

We kayak from Jelutong Campsite, through the straits of Ketam Island and into RUM Site 2

It took us about 3 hours to finally complete the expedition. We were exhausted but definitely fullfiled and satisfied! Back at the kelong, while drying off, we conductd a post-activity debrief session where every member shared their learning points.

Learning Points – The different elements and how it applies to our daily life

  1. The Tools – In this scenario, the tools we have is the PSD (Personal Safety Device – lifejacket), paddle, kayak and ourselves. These are elements we can control. It is our responsibilities to learn how best to use these tools for our benefits, learn how to manourver, how to work with and not against the tools we have in our lives. We can choose not to adhere to safety regulations and endanger ourselves and others. We can choose to be lazy and let ourselves drift away expecting others to steer the boat for us. We can choose to throw away the paddle and not benefit from it. Or we can ensure our personal safety, work hard and smart to learn to paddle and manouver the boat to get to our destination and benefit from the tools we have and the experience we gained. Like all other tools we have in our lives. The pen and paper, our smartphones, our laptops, our kitchen, our education… we can choose how these tools benefit us. These tools are at our disposal and it is within our control to put in the effort and learn how to use these tools positively.
  2. Forces of Nature – As we kayak, we work with or against the natural elements like the sea, the current and tides, the wind, the weather- rain or shine.  We can predict and forecast but can never control. We can choose to complain, berate and curse at the “bad” weather or lament at every difficulty. Or we can choose to embrace and learn how to work best in any condition. As we paddle upstream against the tide, we paddled harder. It is tough but if we presevere, we will get to our destination and we know at the end of the day, “What doesn’t kill us, just makes us stronger.” We definitely went back with stronger arms and fitter upper bodies! As we went downstream, clouds were coming in, we relaxed and enjoyed ourselves as we went with the tide, light rain cooled us after the harsh heat of the sun and the winds pushed us towards the kelong. “Indeed, With difficulty, there is ease”. Our life is nothing but trials and tribulations. It is through these simulated experiences that we learn to deal and cope with challenges and difficulties. We sometimes land in conditions beyond our control, like the elements we faced today, we can choose to drift away or drown in our own desperation or work hard to overcome the challenge. We can always choose to look at the brighter side of things. As we paddled up, through the heat, our laughter made it easy. The beautiful scenery and awesome sights made it all worth it. We return humbled and full of gratitude.
  3. Social Wellness (Other people) – Social Wellness is the relationship we have with other people. In this case, our kayak partner, other members of the team and our Instructor. This is where effective communication plays an integral part in our safety and well-being. Effective communication includes LISTENING and giving proper instructions where patience, empathy (understanding the emotions) and sense of awareness also plays a role. One steers and one guides. Both paddle left and right together. Keeping in formation. No one left behind. We can choose not to listen to instructions and then panic because we don’t know how to use the paddle and we are not moving in the direction we want. We can choose to be lazy and let our partner do most of the work. We can choose to be selfish and leave others behind. Or we can choose to work together, listen and learn and look out for one another. Like all other relationships we have in our lives. In marriage with our spouses, with neighbbours and colleagues and family members. We can be selfish and excel ourselves or we can work together to ensure the well-being of our society and community is being taken care of. We can learn to listen and be empathetic to preserve our relationships or not. We can help or not. We can be vigilant or ignorant. At the end of the day, we will definitely reap thhe benefits or face the consequences of our choices. If we expect kindness from others, let ourselves be kind.

Effective communication includes LISTENING and giving proper instructions where patience, empathy (understanding the emotions) and sense of awareness also plays a role

Alhamdulillah, at the end of the day, we achieved all the objectives set for this activity. We gained much insights about oursleves, our comrades, the kelongs in Singapore, Pulau Ubin and the mangrove swamps. After the kelong jump, 3hrs of paddling, debrief session, reflections and sharings, we each takeaway some valuable lessons and experience, that we will never gain through books. Parallel life skills, lessons that we hope will benefit them in their daily lives and which will be used to benefit others. In syaa Allah…

 

To more adventures! Look out for our next blog about our Caving Experience and Waterfall Abseiling at Gunung Muntahak.

Love,

Efah Anuar

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

Salam Sisters,

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

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

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

Keep it Healthy,
Nura

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

Legs/Hips stretch – Good for Acheiving Splits

Salam Sisters,

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

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

Peace and Love
Nura

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

FullBody Workout – 4 Sets – NO Equipment Needed

Salam Sisters,

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

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

Workout Outfits Details: 

Sports Hijab:
– Hooda Ellipse in Black

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

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

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

Keep It Healthy,
Nura

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

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

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

We study for exams. Undergo training for work.

Should we simply take a chance in life?

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


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

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

How do we practice istiqomah (steadfastness)?

How do we learn to instil discipline in ourselves?

How do we learn to develop sabr (patience)?

How do we foster teamwork, inculcate determination, resilience?

How do we become confident?

When Allah put trials and tribulation in our path,

is He torturing us?

Or training us?

I choose to believe the latter

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

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

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

Discipline and istiqomah Checked.

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

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

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

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

Forging of camaraderie through hard times

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

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

Lets calculate. (ROI vs Opportunity Cost)

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

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

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

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

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

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

Salam Sisters,

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

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

Workout Outfits Details: 

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

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

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

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

Keep It Healthy
Nura

 

 

 

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

Dear Sisters,

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

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

WORKOUT CLOTHES DETAILS:

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

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

Pants: 
– Jasmine Pants

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

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

Keep It Healthy
Nura 

 

 

 

 

 

 

 

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

Dear Strong Ladies,

In this video, I share 20 Abs workouts that you can do anywhere at anytime. You need nothing what so ever. NO equipment, NO Gym, NO Hassel.
All you need is your body and some space.

How can you use this video?

Pick 5 of those workouts, and do repeat each 10-15 times, then do three sets of them.

I would love to hear from you how you like it.
Next I will be doing No equipment, Arms workout. Let me know what you would suggest or would like to see.

Literally, you have no excuse now. Just Get moving.

Here are some details about the modest sports clothes that I wore in this video:

Sports Hijabs:
– Raazglove in Green and Black
– Raazniq in Grey

Modest Sports Tops:
– Ultra Top II in Orange
– Azzatopletic in Black, Pink, and Navy

Leggings:
– StirUp Hihg waist

If you ever have any questions regarding this video, I am more than happy to help.
Don’t hesitate to ask 🙂

P.S. Use Code “NURA” for 10% discount from nashata.com

Keep It healthy,
Nura

#limitlesswithNashata