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 

 

 

 

 

 

 

 

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?

Wear It Pink October


I started running pink early October wherever I go.

In this essential month of October, we have launched programmes to spread awareness in conjunction of Pink October Breast Cancer Awareness. Our main highlights was to promote self-defense among ladies. On the 21st. October we held a free Kickboxing class for our customers at the Hammerfist Fight Club to promote health awareness on breast cancer. To pay respect for the breast cancer survivors, we showed support and care by wearing pink on that day. We limited the number of participants to 20 people as the fight studio isn’t that big. Many people showed up more than we expected and most importantly, they were all in pink! Frankly, we could not not help feeling a little bit moved to see how dedicated the supporters were that day. Kudos to people who care!

Here are some pictures of our participants showing their pink spirit.

Sisters standing up for each other. We gotcha’ back sis!



Having fun learning self defense with our trainer, Benny.


Give up or give it all you’ve got! We chose the latter.

Here are some short clips of us giving our best in spite of zero experience in kickboxing.

We highlighted our pink coloured products and encouraged our customers to share their post on instagram wearing pink to show support through social media.

Amin Sports Hijab in fuschia. Riada Nahl in pink.
Tron 2 Ultra Top streaked in hot pink.
Our dear customer, Azzie Mohd showed support wearing full Nashata items in pink.

Until the end of the month, even our founder, Eliza Noordin portrayed endless support by wearing pink Heather Floral Top during participating a marathon in Jakarta.

In a nutshell, though October has come to an end, Pink October spirit will always live in our hearts. Hats off to the breast cancer survivors! Our thoughts and prayers will always be with you heroes.

No races = no motivation???

I confess that my motivation levels spiked immediately after I hit the ‘Pay’ button after registering for a race. It makes perfect sense, because races gives me reason to wake up at 4 in the morning, or keep on going late into the night. Races are slowly turning into “exam days” to me; it is the time to prove that all of my training ie “revisions” are worth it.

It made me realise that what I felt was actually the joy of competing, not running. There must be a bigger, better reason for me to keep on running, even when I am not preparing for a race.

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Until next week,

The Weekend Runner

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

 

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

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

Drink Plenty of Plain Water

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

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Consume Oats

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

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Large Portion of Vegetables

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

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Milk

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

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No Junk Food

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

Be active

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

Smile the brightest!

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

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

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

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The Kuching Marathon when I no longer run with my legs

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

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

At the REPC..Looking very excited to run!

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

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Hoyeahh! I finished strong after back to back FM.


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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Mee Kolok with FM finisher medal add-on!

Till then, we shall meet again in next post 🙂

Keep running and be inspired!

5 Ways to Stay Motivated

If you’ve ever started a fitness routine and quit, you are not alone. Many people have no problem beginning a routine; they feel motivated, excited and ready to tackle anything. But the hard part is keeping that motivation up and continuing on in their fitness journeys for the long term.

Trust me, even those who seem to love the gym life have trouble staying motivated all the time. Here are some ways you can keep your motivation up and actually stick to a routine.

 

1. Set a goal

One of the best things you can do for yourself is to set a specific goal or goals. If you just say “ah I want to lose a little weight” but don’t have anything specific to work towards your likely to fall off of the bandwagon. Make your goals personal. Here are some examples:

  • I want to lose X amount of pounds/kilograms to get to a healthy weight
  • I want to lose weight because my doctor said if I don’t I won’t live long
  • I want to live a healthy lifestyle to set a good example for my children
  • I want show God that I am thankful for the health and body He has granted me

Setting specific goals in this way will really make it about so much more than the number on the scale or the way you look. If your goals are meaningful and close to your heart you are more likely to reach them.

 

2. Schedule a workout time

The key is to make exercise a habit, rather than something that you simply ‘should do.’ You want to think of exercise as a normal part of your day, like going to work or taking a shower. One way to do this is by scheduling a regular workout time. If you workout around the same days and time each week it will start to become a part of your everyday routine.

Sit down each week and plan your workouts to fit into your schedule. If you say to yourself “I’ll try to get my workout in after before dinner time” but have no set plan or time, you’re more likely to let excuses get in the way of fulfilling that workout. But, if it’s written down in your calendar you are more likely to stick to it.

 

3. Make it fun

Although there are numerous benefits to regular exercise, it’s still no easy task. If you do not enjoy the workout you are doing it will be nearly impossible to stick with it. Don’t just do a workout because you think it will burn the most calories or make you sweat more. There are countless different types of workouts to choose from that you’re bound to find something you enjoy.

If you’re a very outdoorsy person and nature lover, you might enjoy walking, jogging, hiking or biking. If you’re social and get really motivated by others, group fitness classes might be best for you. If you like to feel powerful then try picking up some heavy weights.

Variety is also important. It’s not only easy to get bored with the same routine day after day, but our bodies adapt rather quickly and need change to avoid a plateau. Mix it up throughout the week. It’s important to get a combination of both strength training and cardiovascular exercise.

 

4. Find your inspiration

While it’s important not to compare yourself to others, it can really help to have a little inspiration. Find someone who really inspires you, not just because they may be in shape but because they share your values, beliefs and concerns. Maybe they have an inspiring story that teaches you that you can accomplish anything.

Inspiration doesn’t just have to come from people. Other things that can be really motivational, especially during the times when you don’t feel like working out are quotes, motivational talks, or simply just putting on your workout clothes and starting your warm up to get in the groove.

 

5. Accountability

Accountability can be huge in keeping you motivated. Tell your close friends and family about your goals and what you will be doing to reach them. Ask them for their support. Next time you go out to dinner with those friends or have family over for brunch, you will be more aware about making good food choices because they are now watching you.

If you enjoy writing or keeping up with social media you might even start a blog or Instagram page showcasing your journey. Not only can you update your followers about your progress but you will find a lot of support which can be super helpful. Another option is to begin working with a professional, whether a nutritionist, personal trainer, wellness coach, etc. It can help to have a professional to design you a plan and help you track your progress. The fact that you would have to spend money on a professional is also a good form of accountability.

 

So stop telling yourself that you can’t and start telling yourself that you CAN! With some hard work, strong goals, and a little motivation you can start and keep a fitness routine, and it will be one of the best things you can do for yourself, inshallah.

 

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Sticking to Your New Years Goals Part 3: “I want to eat breakfast everyday.”

While breakfast may be the most important meal of the day, it is often the hardest to implement. Morning-times tend to be rushed; you overslept, you have to get the kids ready for school and make it to work on time, you can’t find your keys. It’s no wonder why so many people skip it.

However, adding breakfast into your daily routine may be worth it. A nutritious breakfast has been shown to:

  • Aid in a more nutritionally complete diet
  • Give a mental edge
  • Help with energy and alertness throughout the day
  • Provide more strength and endurance during physical activity
  • Lower cholesterol levels
  • Aid in weight control and appetite control

 

WHAT SHOULD BREAKFAST CONSIST OF?

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Adding a lean protein to your breakfast, such as eggs, Greek yogurt or cottage cheese, will keep you feeling fuller longer. It may even hold you over until your lunchbreak at work!

Complex carbohydrates, like oatmeal or fruit, provide a slower-releasing energy which will last throughout the day.

Healthy fats, such as nuts, nut butters or avocado will not only provide you with extra energy during workout time, but will also promote the fat-burning process.

A little caffeine can give you that quick mental alertness that you so desperately need in the mornings!

 

HOW CAN I EAT BREAKFAST EVERYDAY?

  • Wake up early enough to give yourself time to prepare and eat breakfast
  • Prepare breakfast ahead of time: overnight oats are a great option
  • Have a ‘no-cook’ breakfast like Greek yogurt with granola or cottage cheese and fruit
  • Take breakfast on-the-go: Quest bar or a piece of fruit with nuts are good choices
  • If you are able you might even take some breakfast with you and eat it while you are at work

I hope these tips were beneficial and can help you to add breakfast into your daily routine, inshallah.


 

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Sticking to your new years goals part 1. “I want to eat healthy”

By now we’ve all made our New Year’s resolutions; laid them out in writing, pondered over them, and talked ourselves into the new and improved person we want to become. That’s great, but that’s only the first step. The next step is actually sticking to those goals rather than becoming among the 40% of individuals who drop out.

I’ve decided to create a series dedicated to providing you with information to help you stick to some of the most common New Year’s resolutions. This four-part series will, inshallah, be very short and informative to give you just what you need.

Without a doubt the most common resolution is: “I want to eat healthier.” Here’s how you can stick to it.

 

Eat more fruits and veggies

Fruits and veggies in heart tape

Eating more fruits and veggies will not only provide you with a variety of nutrients but will help to bulk up meals and help you to feel full faster.

Try adding vegetables to as many meals as possible. Throw some in your eggs at breakfast time, have a side salad at lunch, and roast your favorite vegetables to have with dinner. Vegetables can be incorporated into many dishes like soups, stir-fries, eggs and can even make great snacks with some hummus or a low-fat yogurt dip.

Fruits are a healthy way to satisfy your sweet tooth without added sugars and preservatives. Shoot for 1-2 servings per day.

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Go homemade

Whenever you can, make your own foods instead of buying it pre-packaged. Granola can be quite deceiving in stores; it seems healthy but the nutrition label is filled with added sugars. Mix together some rolled oats, nuts and seeds, and a little honey. Throw on a sheet pan and bake it at home.

Instead of buying frozen dinners like pizza, make an easy and healthy version of your own. Grab some whole wheat pita bread, top with your favorite veggies, a small handful of low-fat cheese and drizzle with some olive oil, salt and pepper in throw in the oven for a few minutes.

 

Snack

Hummus with pita bread and vegetables

Instead of 2 or 3 larger meals a day, try snacking in between and have 5-6 smaller meals. Snacking will help to prevent you from overeating by keeping you satisfied and energized throughout the day.

Great snacks include a piece of fruit with a handful of nuts, trail mix, some raw veggies dipped in low-fat yogurt, whole wheat crackers with hummus, or some pretzels with string cheese.

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In conclusion

Eating healthy is a totally approachable goal, as long as you do it in the right way. Take small steps. Add one more healthy food into your routine each week. Start by adding more fruits and vegetables. Once you feel comfortable with that, start making some of you own foods. Then a week after, start adding healthy snacks in between your meals.

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