Andin: A Real-Life Wonder Woman from Bandung

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

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

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

“It felt so hard in the beginning.”

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Show Unity & Patriotism – Do the #inkychallenge

It’s good to take a break and take some time off to do some coloring. Use your creativity and steady hands to color both or either one of the #inkychallenge #sehati sejiwa sketch to celebrate Malaysia’s Merdeka or Independence Day!

mimi inkychallenge

Completed #inkychallenge by Mimi Rashid using watercolor

awin sehatisejiwa

Awin colored this using Pics Art

Not only you get to de-stress, you also get a RM20 voucher for purchases above RM59 at Nashata.com. Here’s how to join #sehatisejiwa #inkychallenge :
– Screen shot and color the sketch
– Post it on your Instagram or Facebook with hashtags #sehatisejiwa and #inkychallenge

Here are some requirements to join:
1. Happy mood required ?
2. Crowd coloring allowed ??
3. Share your work on social media & include #sehatisejiwa #inkychallenge in your caption so that we can include yours into a collage
4. #sehatisejiwa RM20 voucher is valid till 4th Sept 2016 only @ nashata.com
5. #sehatisejiwa voucher is not applicable with other vouchers & promotion

Get your family & friends to join the fun! Just tag or send them the sketch! Download these sketches and start coloring.

sehati sejiwa

#downloadme #mountkinabalu #sehatisejiwa #inkychallenge #jalurgemilang

 

sehati sejiwa #inkychallenge

#downloadme #sehatisejiwa #inkychallenge #jalurgemilang

Below is what I colored a couple of days ago.

inkychallenge sehati

It took me 14 mins to color this on my phone using the stylus pen. Not so steady hands I have !

Back to the starting line: TM Fan Run 2016

The end of Ramadhan marks a new running chapter for me. After one month of good rest, it is time to get going again with higher hopes and bigger goals (Hint: another ultramarathon coming really soon!). Coincidently, 2016 has passed it’s second half and so it is also a good time to reflect on the progress of our New Year Resolutions ; How far are we from reaching our goals? Have we completed any New Year Resolutions yet? Have we even started working towards our goals yet?

IMG_7480IMG_48922014 vs 2016. Same race, different venue, different distance

Time is of the essence. When you have limited time to work towards your goals, every mileage and work out counts. Not wanting to waste another moment, I signed up to run for 10KM in the TM Fan Run. Plus, signing up for an event in the midst of Eid celebration made me feel less guilty about enjoying the high calorie foods such as rendang and cookies.

IMG_4917Who says runners don’t celebrate Eid? This was our carbo-loading on the night before the run!

Lining up at the starting line, I realised how much I missed the smell of the morning air before dawn, the rays of light during sunrise, and the immediate jolt of caffeine and sugar in my system. I missed the cliché, annoying pop songs played while some random instructor did an aerobic warm up on stage, the buzzing crowd building up the excitement, the sight of your running crew and a few familiar faces. There was nothing quite like the feeling on race day!

As soon as the gun goes off, I took a deep breath, ready to give my best shot. The route was mildly easy with minimal elevation. Starting from Dataran Putrajaya, we passed by the usual landmarks if you have been running in Putrajaya regularly such as PICC and Persiaran Perdana Bridge, so there was not much excitement about the route. Overall, the 10K route was short of a few hundred meters but by my books, I ended up running my fastest 10K anyways by shaving 10 minutes of my previous personal best record.

So far, it looks like my running calender is off to a pretty good start. I’m feeling rather optimistic about the second half of 2016, with more races and work outs in the near future!

IMG_4918

Until next week,

The Weekend Runner.

Top 10 Inspirational Yoginis in Hijab

Do you need to be flexible to yoga? Do you need to be superfit or super lean to perform headstand and all those difficult-looking poses? The answer to all is NO. We are featuring yoginis in hijab across the globe and their lovely journey in yoga. With a common love in yoga, these 10 inspiring ladies from different ages and backgrounds share why they embark into yoga,  where they get their training from, their routines and their personal views on how yoga has benefited them.

For newbies and those who wanted to try yoga, you can learn from these strong and beautiful ladies. Just follow their instagram and nashatadotcom’s instagram for tips and updates.

YOGA IN HIJAB

Brunei ] [ Indonesia ] [ Malaysia ] [ Singapore ] [ United Arab Emirates ] [ USA ]

  • UAE : Nura Arabi
  • Brunei: YogaWithAmani
  • Indonesia : Lola Shariff
  • Indonesia : ErziYoga
  • Malaysia : Najwa
  • Malaysia : Nadia
  • Malaysia : Rita Rahayu
  • Singapore : Nura
  • Singapore : Farah
  • USA : Yasmin Essa

BRUNEI

Amani A. Muntassir, 30 @yogawithamani

~ Yoga is for everyone for all ages and different body types. You just have to start somewhere

Amani is a full time Biology teacher and part time yoga instructor in Brunei. She started yoga back in 2006 during her university days, where she set up a yoga club. Yoga is her way to release stress and she finds yoga to be different than other sports.  To her yoga eliminates all sense of competitiveness and comparing with others, while she focuses on herself, my own practice.

After completing 200 hour yoga training at Ubud Bali in December 2014, Amani teaches yoga. She is also a prenatal yoga teacher. Despite her busy schedule as a teacher, Amani teaches yoga three times a week at the studio. Other than teaching, she enjoys performing the yin style yoga and sometimes vinyasa or stronger yoga routines. Now, she joins her favourite international teachers online as ways to improve her routine.

AMANI IN FAVOURITE POSE : HEADSTAND

Amani in Favourite Pose : HeadStand

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INDONESIA

Lola Shariff, 39 @lolashariff

~ Yoga makes Lola happy and strong, and most of all to her, it is a never ending journey.

A self taught yogini initially, Lola started yoga when she had lower back pain in 2014. She joined yoga classes a year later and found improvements in her practice since, especially alignments. Lola works as a freelance subtitler, and she balances her time by attending classes twice a week at least, except weekends. She enjoys hatha, iyengar, power yoga, sometimes swing yoga and ashtanga. She practices backbends and handstands frequently at home.

LOLA IN FAVOURITE POSE : HANDSTAND

LolaShariff in Favourite Pose : HeadStand

Erzi, 31 @erziyoga

~ Yoga enfolded via Technology

A mother residing in Jakarta started yoga 3 and a half years ago when her sister took her to join a private yoga class. Since then, Erzi and friends have private yoga classes at sister’s house.

Yoga is a not a high impact activity and is an enjoyable journey. Despite gentle movement on a mat, yoga can make one sweat and build one’s energy, explains Erzi. To Erzi, yoga teaches her to breathe well and stay calm and relaxed in any conditions. Even though she has been learning yoga for more than 3 years, she still attends yoga classes at a studio and private yoga class once a week with her sister.

ERZI LOVES MEDITATION

DCIM103GOPRO

She starts her practice with meditation, minus chanting. To her, meditation connects her breathing with mind and that helps her improve her routines. She would then stretch her neck, arms, sides of my body, spine and continue to Sun Salutation A for 8-10 rounds before continuing to my peak pose of the day.

She advises other sisters to learn yoga online like Youtube, if there is no studio closeby. She shares that some of the well-known yoga teachers online has some beginner tips about how to get onto your mat while others have classes for beginners to intermediate level. She also finds instagram as a good channel to learn yoga.

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MALAYSIA

Najwa / Wawa, 31 @najwa.bulat

~ Learn from a qualified and professional instructors 

Najwa started yoga 17 years ago at a tender age of 14. She started yoga to improve asthmatic condition. Now, a Fitness & Yoga Instructor, Najwa finds yoga important to keep her improve body strength, maintain a lean body and to keep healthy & flexible. Most of all, the breathing techniques help cure her asthmatic problem.

Being a qualified Hatha Yoga Tutor from Slimhealth Aerobic & Dance Studio and a fitness instructor, Najwa’s routine is colorful. She urges beginners to learn from a qualified and professional instructor to reap the benefits of yoga so that you can get a lean, curvy and fit body.

NAJWA KEEPS A COLORFUL ROUTINE

Najwa

Here’s Najwa’s colorful routines that combines yoga with other types of workout:

1) Hatha Yoga
2) Body Weight Training
3) High Intensity Workout
4) Weight Training
5) Cardio Workout (Boxing+Aerobic+ Dance)

Nadiah Mohaizi, 36 @nadie_omgoing

~ You will be fascinated by what your body can do, and it comes a reminder to care for her body – a gift from Allah 

An engineer by profession, and certified yoga instructor, Nadiah started yoga to loose pregnancy weight. Yoga fits the need as she wanted something she could practice at home. She also finds yoga as a good weight training exercise as you’d need to do planks, lunges, inversion, and arm balances which are important for women to increase stamina and metabolism. To Nadia, yoga is not about the asanas (poses), but the journey into achieving them and to remain calm through proper breathing in maintaining poses. Keeping calm is important in her hectic daily life. Till today, she is fascinated by what her body can do and it serves as a reminder for her to care for her body – a gift from Allah.

NADIAH IN FAVOURITE POSE : forearm stand

nadiah 2

Like Erzi and Amani, Nadiah also uses technology to learn yoga at beginning stage. After which, she attended  Atilia freeyogafit class at KLCC. She took teacher training at MAYI to be a certified yoga instructor and now she practices Ashtanga at Mysoreroom KL in Binjai 8. She trains every other day for 10 minutes and suggests newbies to practice safe and find a good teacher to help with alignment and postures.

Rita Rahayu Omar, 41 @ritarahayuomar

~ Yoga is not a destination…it is a journey that enriches you every step of the way.

RITA feels happy when she is upside down

rita4

A mother of 4, a lactation consultant and an serial entrepreneur, Rita started yoga in 2011 when she was living abroad as an expat wife. At that time she had just lost her baby, and despite having support from husband and children she felt rather lost and depressed. She read a lot about yoga and was intrigued by it further after hearing friends talk about it. Soon, she hired a personal yoga instructor who came 5 days a week.

Rita emphasizes the importance of breathing techniques; the techniques that help achieve relaxation, mental clarity and eliminates stress , fatigues, depression and anxiety. She felt better and healthier after a few sessions and after 3 months into yoga, she was pregnant again and she continued to do yoga throughout her pregnancy. Her 4th baby is a peaceful, happy, yoga baby. He’s always wanting to practice yoga with Rita whenever he sees the mat!

Despite her busy schedule running her businesses Bebe Sachi and The KembaRA, Rita yoga at least once a day either in the morning or everning. She likes inversion poses because of its many health benefits. Among others it helps supply blood to brain, build your core strength and balance to our body.

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SINGAPORE

Nura Ahmad, 25 @yogawithnura

~ a fitness goal that became a self-growth and self-discovery journey

Nura started learning yoga at a young age of 17. She wanted to improve athletic performance and saw progressive results in stamina running long distance despite having asthma. She survived colon cancer and irritable bowel syndrome in 2012.

NURA ACTIVE IN YOGA @ 6 MONTHS of PREGNANcy

Currently 6 months pregnant with her first baby, Nura finds pranayama (breathing techniques) and a quiet 15 minutes mindfulness shapes her to be better version of herself, discovering  weakness and grounding herself from pride.  She dedicates 3-4 times weekly of prenatal, hatha and restorative yoga while committing herself to do house chores. A committed fitness entrepreneur at @fitness4muslimah and a certified yoga trainer (Ashtanga & Hatha), Kids Yoga teacher and Prenatal and Postnatal Yoga teacher, she advises other sisters to just show up on the mat, no matter how you feel that day.

Nura loves all yoga poses and always balance her flows with standing poses for concentration and balance, twists poses for internal detoxification and help keep irritable bowel syndrome at bay, hip openers, backbends aka heart openers which helps her a lot in strengthening interpersonal relationship with students and loved ones. She loves arm balances such as crow, eight angle and headstands for core and grow her upper body strength after spending almost half of her years building endurance in lower torso for athletic performance in school.

Farah Lyna, 31 @farah.yuj

~ Yoga is non-competitive, so there is no need to feel pressured or exert yourself in a pose.

From running to yoga, Farah, now a yoga teacher, started attending yoga classes 9 years ago and only looked into yoga seriously in 2013. Yoga became a regular practice when her scoliosis started to cause numbness on left leg.She received training from Tirisula Yoga in Singapore.

Farah starts her morning training with some pranayama (yoga breathing exercises), followed by a few rounds Sun Salutations and simple stretches like forward folds, backbends, twists and a headstand. She tries to do  Ashtanga practice at least once a week.

To Farah, everyone has a unique body type and it’s important to work within own physical limits. Farah echos other yoginis reminders that with regular practice & patience, our body will get used to the routines. Yoga is a journey of self-discovery.

SELF DISCOVERY THROUGH YOGA

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UNITED ARAB EMIRATES

Nura Arabi @_iChallenger

~ You won’t understand the gain that is waiting for you until you try it and judge from experience.

Nura Arabi, like other sisters in fitness found love in yoga. Nura is a physical education and health teacher and she teaches swimming and Zumba and she writes about  fitness. She started yoga in 2015 and practices twice a week since. She started learning yoga at a Yoga center, after which she learn via youtube videos at time of convenience.

To Nura, yoga is a good way to get deep into herself as it teaches patience, body awareness and improves muscular and mental strength.

Nura Arabi in Favourite Pose : Tripod Headstand

Nura Arabi in Favourite Pose : Tripod Headstand

USA

Yasmin Essa HC, AADP, 27 @ wellnesswithyasmin.com & @yasminessa

~ Yoga is an artistic form of expression
Yasmin started yoga when she was a senior in high school and has been into fitness since. She was the first female student trainer at Montclair State University, but it was after college her love for yoga grew. Yoga helps reduce pain she has on her back due to  idiopathic scoliosis.

After going to classes at studios over the years, Yasmin is now a self-taught yogini and a board certified Holistic Health Coach. She keeps her routine interesting combining different types of workout activities. She does a lot of strength training, some HIIT for cardio, and yoga for flexibility and lengthening all of which she shares on instagram

YASMIN GRADUATED FROM THE Institute for Integrative Nutrition

yasmin essa

Yasmin enjoys flowing from downward dog to plank to upward dog to child’s pose as it warms her body up for a more rigorous workout, or to stretch out.

She reminds newbies not to compare yourself with others and to focus on being most present in your own body, mind, and soul.

Chelsea, Wellness Blogger @ MuslimahHealthy.com

~ You can never  get bored with yoga

Chelsea started yoga in May, 2015 when she was traveling a lot and didn’t have access to a gym. She fell in love with it so much that decided to start a full-time practice. Chelsea finds there is always something to work towards whether it is more advanced poses, building strength/flexibility, or working on form and technique. A self taught and self-motivated person, Chelsea constantly progress and keeps pushing herself to get better and better in yoga.

She practices the Ashtanga yoga method, memorizes a sequence of poses and practices every day. Once she feels she has mastered a certain set of poses, she would move on add more into her routine until she eventually memorizes the entire Ashtanga sequence – around 40 poses. Like many of the other yoginis, Chelsea really love inversions and arm-balances because of the core and shoulder work she gets. Her favorites would have to be the forearm stand, handstand  and backbend.

She reminds other sisters not to be afraid about not being flexible enough or skinny enough and they are not important. Yoga is for absolutely everyone and it is a progression. Chelsea does many other types of workouts and finds yoga great workout. She actually needs to keep a sweat rag next to her mat during practice!

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What are you waiting for girls? Just get onto the mat and go through the beautiful journey of yoga. You can get a lot of help from these inspiring yogonis!

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

 

Try White Water Rafting for a Healthy Adrenaline Rush

Sometimes you need to exercise solo, sometimes in a group. Both have their own benefits. If you want to try out something different in a group, consider water rafting and caving.

Get a group of minimum four pax to go onto an outdoor thrill. My team was lucky to have found a place that offered a day activity for rafting and caving. Riverbug Asia in Gopeng, Perak offers a wide range of outdoor activities.

Riverbug Gopeng Activities

Riverbug Gopeng Activities

 

My party of five drove to Gopeng toll and waited for Riverbug Asia representative to lead the way to the Ulu River Lodge, Kampung Jahang, Gopeng. The drive to the lodge from the main road was quite long and it was on untarred road. So make sure you drive a vehicle with right tires. You will pass through houses and see many durian, palm oil and rubber trees.

At the Riverlodge, we were introduced to our guide, Max. We placed our belongings in the lockers provided and after that Max drove us to the river raft area, a few kilometers away from the Riverlodge. We had to stand in the truck throughout and it was quite an exciting ride.

Max giving 10 mins brief

Max giving 10 mins brief

At the river raft point, we put on the gears; helmets and life-jackets, and grabbed the paddles. Max then gave a 15 mins brief on safety and instructions on how to raft. The rafting level was 3, and water level low. Max is a good guide. He not only briefed us, he made sure we had a bit of a practice in the water.

Floating in the River

Techniques to Float

Then off we went onto the raft, 7 km down the cool and clear river. We were told the water comes from the hills of Cameron Highlands. We went through four tough rapids, using different types of techniques. Despite the train and instructions, one could easily fall into the waters. Two of our teammates did, but the training and practices helped us to stay calm and help each other.

From this picture you could tell who was doing all the hard work

From this picture you could tell who was doing all the hard work

 

We stopped to swim a couple of times at areas with lesser rocks. The water was cold and refreshing and if you are lucky like us, you would see rajah brooke’s butterfly other than beautiful birds around the area.

Our final stop was at the Riverlodge. Max actually let us off the raft, form a long line by holding each other’s life jacket in the water and glide in the drift together.

It was truly a fun and exciting activity for a team.

What to bring when you raft?

Lockers are provided at no extra charge, so you can keep ALL your personal belongings there. No other items are required when you hop onto the truck or van. They also provide water bottles for you in the raft. There is also a small dry bag in the raft to put locker keys. Put on sunblock before you go onto the van.

  • Watercamera but make sure you have a secure pocket to keep it
    Riverbug Asia takes pictures of you while rafting but if you want to take pictures in the water on your own, you can bring one

What should you wear?

Get ready to be all soaked when you go river rafting.

  • Aqua shoes. Avoid wearing your running shoes if you love them
  • Sports hijab (if you are a hijabist)
  • Caps that can be worn together with helmets, but not recommended
  • Bathing suit would be nice, but if you plan not to wear one, consider
    • Long sleeves shirts made of mesh or easy to dry fabric
    • Long pants  mesh or easy to dry fabric, with secure pockets
    • For ladies, wear  sports bra with padding.
      It is good to wear long sleeves to avoid insect bites and to add protection to your skin outdoor
Rafting in Ultra Top & Compression Skirt Pants

Rafting in Ultra Top & Compression Skirt Pants

What’s great about this outfit is its versatility; simply practical with the secure pockets on the skirt pants and the fabric is suitable for both wet and dry use. You could walk out of the river in it, rinse and dry, and wait for the next adventure after lunch.

Oh ya, lunch was provided at a cafe by the river. It was a delicious ‘kampung’ delicacy; rice, lovely chicken curry, friend fish, ulam with sambal belacan and the yummiest tempoyak.

After Dzuhor, we got ready for our next adventure – Caving at Kandu Cave.

Premium Fruit Juices at the WOW RUN 2015 Malaysia

Fresh juice provides you with minerals, vitamins, carbohydrates, proteins and much more. All of these factors are vital to maintaining good health. Juicing is awesome, but if you have limited time to prepare fresh ones, you should get different types of juices off the shelf at the grocery stores.100% fruit juice has most of the nutrients of the fruit itself, but it usually delivers more energy.

Now, smart & health conscious ladies have more options. You can grab 10 different types of premium fruit juices by Tamek at AEON big, Village Grocers, TLC and Presto Grocers.

Get health benefits & distinct taste from different type of fruits ; pomegranate,  mango, berries, pineapple, peach, grape, lemon, apple and orange. They are now available in 200 ml and 1 liter pack, at price ranges from RM2 to RM10. You can carry daily vitamin nutrient with you while you are on the move.

 

tamek nutrition

tamek

So why TAMEK juices? Like other juices for health conscious, their products have

  • No sugar added
  • No preservatives
  • No additives
  • No coloring and
  • They are halal

TAMEK is no 1 brand in Turkey and its products are fully imported. TAMEK is one of the inaugural sponsors for WOW RUN Malaysia, so all participants will get a boost of vitamins and nutrients in a pack of 200 ml juice.

WOW RUN MALAYSIA

For more info about their juices, check out their facebook page or visit their booth at the run!

The Weekend Runner: 30 minutes with Dato’ Nicol Ann David

On most Sundays, you would find me lacing up my running shoes and head out for a race at the break of dawn. But this week, I swapped medals for lanyards and number bibs for name cards as I had to work on GLC Open Day 2015. There were many great discussions and talk shows happening, and one of the main highlights for this event was when I attended a quick but meaningful forum by Dato’ Nicol Ann David. Squash is one of my favourite sports, so getting up close and personal with a world champion was a good learning opportunity. There are not many world-class Malaysian athletes out there, let alone female athletes. I hope Dato’ Nicol David will continue to inspire, and the next top squash female will also be a Malaysian when she retires.

 

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It’s not everyday that you get to meet a world-class sports icon!

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A fangirl moment here!

 

Through out the talk, Dato’ Nicol David has shown that climbing her way up and holding the no. 1 squash player position for 9 years was never an easy feat. According to her, the title of a champion must be earned through hard work and discipline, for she does not feel the title is hers to keep. Competitors and new rivals are always emerging, and the field of squash is finally picking up and becoming more popular these days. She has to be on her toes, constantly finding ways to improve herself.

 

It’s not easy to be a world champion, however it is achievable to have a mindset of a champion. There are 4 key points that were discussed by Dato’ Nicol David:

Untitled Infographic

 

Until next week,

The Weekend Runner.

WOW RUN 2015 Malaysia Updates – Medal & Sponsors

The WOW Run is 4 months away and it is getting more and more exciting as we are working hard to put together All Girls Fun Stuff for you. You can refer to our earlier post about the run if you missed it.

Wow Run 2015 Malaysia

So, here are a few updates!

Finisher Medal

  • Our in-house designer came out with this intricate design for the WOW RUN and here’s the final design.  It would look perfect on your grey running tee don’t you think?WOW RUN Medal

Running Tee –  Short Sleeves Options

  • We received requests for short sleeves, so now we are offering that option. If you would like a short sleeves shirt, you can register here 

WOW RUN Shirt Short Sleeves

If you choose the original long sleeves design, you can still register here instead

wowrun running tee

Supporting Women Communities

  • The WOW Run Malaysia is supported by Gorgeous Geeks and the Malaysia Women Marathon.
    Together, we are  putting together Women Empowerment topics for all our sisters. More info coming soon.

Sponsors

We are pulling together women related sponsors for you. The first is :

They are giving away special. gifts for ALL our runners, winners and online shoppers! Opps, if you have not heard about Good Virtues Co, they produce beauty care products from head to toe. Those who have registered will get an e-voucher to get a FREE shower cream when you purchase online.

What is unique about Good Virtues Co. is their products are  HALAL & free from Mineral Oil, SLES, ALES, Parabens, synthetic colourants, and are not tested on animals. They use 100% non-animal derived ingredients in our products.

Read our special feature on Good Virtues Co. and their products.

Good Virtues

Good Virtues

  • Cyberview
    The custodian of Cyberjaya is one of our initial key sponsors. Cyberview spearheads the development of Cyberjaya as a Global Tech Hub. They too started off Cyberjaya Network Women Network with an aim to  Empower Women In Entrepreneurship last September.

    Cyberview

    Cyberview

We have more to update but we will include them our next post. We will share who our guest of honor is, the route and more sponsor updates. So stay tuned & share the run with your friends and get them to join the excitement too!

 

Run the WOW Run 2015 in Malaysia

The WOW Run is back, but NOW, with a refreshing concept! It was brought to life by Efah Irishanur Anuar on 9th February 2014 in Singapore, bringing together more than 1,000 ladies from all walks of life.

 

The objective was simple – to encourage fellow women to participant in Sports and Fitness and engage in an active lifestyle. It is aligned with Nashata’s philosophy, which is to empower active lifestyle through modest sportswear.

 

This year, Efah and team are taking the WOW Run to a greater height through the http://worldwowrun.com/. It is going to be held on the 25th October 2015 (Sunday), 7 am, in many many countries. As surreal as it sounds, it is an amazing effort to gather ladies across the globe to celebrate fitness and health together.

 

Our undivided support for the WOW Run continues this year, by organising and co-sponsoring the 5 km Run in Malaysia. We are holding the run for ladies above 12 years old who resides in Malaysia. It is a day for ladies to come together and have an exciting run at the heart of Cyberjaya, Selangor.

More info about the WOW Run 2015 Malaysia

Date : 25th October 2015 (Sunday)
Time : 7:00 am – 9:00 am
Venue : Cyberjaya (details to be provided soon)
Distance : 5 km

Watch the World WOW RUN 2015 teaser

1. Who can participate in the WOW Run 2015 Malaysia?
Female from age 12 and above, residing in Malaysia.

2. How much is the registration fees?
– RM50 (Early Bird) ends 15th July 2015
– RM60 (Normal Registration) 16th July 2015 – 30th September 2015 

3. What do you get at the WOW Run 2015 Malaysia?

  • Nashata running top, worth RM89 (shipped to you by 16th October)
  • Goodie Bag (shipped to you by 16th October)
  • Finisher medal *
  • Finisher Buff * if you finish top 100
  • Loads of fun and excitement at a simple event

There are prizes * to be won too!! (More info coming soon)

WOW RUN 2015

WOW RUN 2015 Malaysia

So,

  • REGISTER NOW to enjoy the early bird price of RM50 (really guys this is a good deal),
  • Get your girlfriends to join (we have prices for team ; how and what to be announced soon), and
  • keep training, although a 5 km run is easy peasy for most of you 🙂

Why join the WOW RUN 2015 Malaysia?

  • Be a part of a global movement and get into fitness with other lady counterparts on ground and in cyberspace
  • You get many goodies that you can really use. You get a usable running tee that you can happily wear without wearing additional shirt inside.
  • We will ship your racekit to you. Yes, you need not to worry about  going through traffic in between work hours to pick up your racekit or trouble your friend to pick up on your behalf.

You can SUPPORT the run by wearing the running tee on 25th October 2015, 7 am. You can get it at RM45 only (shipping is free in Malaysia only)

wowrun running tee

Wow Run 2015 Malaysia Running Tee

We welcome volunteers and sponsors, so if you are keen, let’s talk. Just email contactus@nashata.com.

Watch the WOW RUN 2014
 
* indicates more information to be provided soon.