‘REAL FOOD. REAL PERFORMANCE’

Kuala Lumpur, November 5, 2019 – The potato may be small in size, but it is big in nutrition! Studies have shown that the difference between the athlete’s best performances come down to his or her nutrition intake. Potatoes provide the complex carbohydrates, potassium, fibre and vitamin C required to perform better than ever.  More energy-packed than any other popular vegetables, potatoes contain more potassium than a banana.

Potatoes USA today shared information about its “Real Food, Real Performance 2019” campaign at Menara KL (KL Tower). Besides featuring education on performance nutrition for a power-packed lifestyle, there were collaborative initiatives with several athletes for 2019/2020. Potatoes USA will also be participating in various performance-related athletic events including the upcoming Yayasan TM Tower Run on November 10, which has attracted thousands of runners – from local and abroad.  

In recent years, research conducted has shown that the potatoes are natural, functional, energy-packed foods with healthy goodness for sportsmen, and every day consumers  to perform at their best. Potatoes are easily digestible and more energy dense than any other popular vegetable and potatoes are also a good choice to fuel the demands of competition. Potatoes USA is now working closely with a community of recognized athletes in the U.S. as well as various countries in Asia like Japan, South Korea, China and now Malaysia.    

 

Today at KL Tower, three champion runners were enlisted to bring to life the community message of active sports in relations to natural performance nutrition. They were World’s no. 2 & Asia’s no. 1 towerrunner champion, Soh Wai Ching, Malaysia’s no. 1 veteran runner Jeffrey Ross and ultra-marathon champion, Tahira Najmunisaa.  

The three runners took U.S. Potato Flex Energy Bars to fuel them throughout the run up the strenuous and endless 2,058 steps of the tower in a bid to best their   own personal run up time. They drank U.S Potato Smoothies after the run up to replenish their depleted glycogen levels. In a sharing session afterwards, each revealed their sports regime and how nutrition plays a crucial part to their successes.

 

Jeff Ross, Tahira & Soh Wai Ching

Soh said that towerrunning is an extremely intensive sport requiring a lot  of energy in such a short period of time. “The total calories burned for a 10-minute walk up the stairs are equivalent to 20-30 minutes of brisk walking horizontally. As such, I require large amounts of carbs to provide high levels of energy. In fact, due to my active sports regime, my diet consists of 70% carbohydrates. I will opt for good carbs, nutrient-dense and natural foods to help me. U. S potatoes fit the bill, “enthused Soh.

Soh is also the President of Malaysia Towerrunning Association (MTA), formed in August 2019 to govern and regulate Towerrunning Sport in Malaysia.  Present today is the association secretary, Mr. Low Keng Yik, a towerrunner himself. “We are happy to have Potatoes USA’s support to raise the awareness of towerrunning sports which is “half the time, double the benefits” and potatoes as “half the size, multiple dense nutrients food”, quipped Soh.

Well-known Sport Dietitian / Nutritionist and an avid runner herself, Adele Wong and Chef Janice Lee went on to showcase several delicious recipes suitable to fuel the performances of competitive sportsmen.

Adele Wong – Sport Dietitian / Nutritionist

Adele explained, Carbohydrates are one of the key nutrients in performance nutrition. Athletes engaged in high volume and high intensity training require adequate amounts of carbohydrates for energy. Based on current research, my experience working with athletes as well as being an athlete myself, it is clear that performance suffers when insufficient carbohydrates are consumed. Specific amounts will depend on the context of the athlete.”  Meanwhile another sport science expert also recommends that the daily carbohydrate intake for athletes range from 6-10 g/kg body weight.

“U.S. potatoes are an example of an excellent source of carbohydrates. They are rich in vitamin B6 and C, potassium, folate, fibre and antioxidants. They are extremely versatile and filling, making it a convenient source for athletes” she elaborated.

U.S. potatoes are recognised for its high quality.  This is due to the ideal growing temperatures, rich soil, state-of-the-art processing and generations of expertise.  All these factors make U.S. potatoes the finest in the world. Moreover, stringent U.S. industry standards that meet all the Food and Drug Administration and USDA specifications, ensure US Potatoes are safe and are of top-quality.

Cost-wise, U.S. potatoes can provide key nutrients at an affordable price.  A serving of potatoes (5.3 ounces) will only set you back around RM1.50.  In fact, potatoes have the highest score per ringgit on providing potassium, fibre, protein, vitamins C and E, calcium, iron and magnesium, beating out other vegetables like sweet potatoes and carrots.  Potatoes continue to be one of the greatest values in the produce department.

-End-

Some quick facts about the potato power:

  • 620 Milligrams of Potassium: With more potassium than a medium-size banana, potatoes are perfect for aiding muscle, cardiovascular and nervous system function during long endurance events.
  • 26 grams of carbohydrate – Potatoes are a nutrient-dense quality carbohydrate, important for optimal physical and mental performance as the primary fuel for your brain and a key source of energy for muscles. And, because your body’s own stores of carbohydrate are limited and may be depleted – even in a single session of intense and/or prolonged exercise– it’s important to replenish them.
  • 110 Calories for Energy: Easily digestible and more energy-dense than any other popular vegetables, potatoes are a good choice to fuel the demands of racing a marathon.
  • Check out these recipe ideas: https://www.potatogoodness.com/recipe-category/performance/

Details of 3 runner champions

  • Soh Wai Ching is the Fastest Towerrunner in Malaysia, 1st in Asia and 2nd in the World according to the Tower Running World Association.  He is an elite athlete with Sport Science Degree background and recently emerged the 10km champion in KL Standard Chartered Malaysia 2019.
  • Jeffrey Ross, a Scottish living in Malaysia is a Certified Revolution Running Coach, ranked number 1 Veteran Runner in Malaysia and the latest KL Standard Chartered Malaysia 2019 – 21km run champion. 
  • Tahira Najmunisaa M.Zaid is an ultra-marathon runner, Athlete and Champion of the Lumut Eco-challenge 2019

 

 

 

 

 

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

S T R O N G E R

“Life at its best is a series of challenges. A big enough challenge will bring out strength and abilities you never knew you had. Take on challenges and you will bring yourself to life.”

Physical Courage is bravery in the face of physical pain, hardship, death or threat of death while moral courage is the ability to act rightly in the face of popular opposition, shame, scandal, discouragement or personal loss.

Mental strength is the ability to regulate your emotions, manage your thoughts and behave in a positive manner despite your circumstances. Developing mental strength is about finding the courage to live according to your values and being bold enough to create your own definition of success. Mental strength involves more than willpower; it requires hard work and commitment. It’s about establishing healthy habits and choosing to devote your time and energy to self-improvement. Although it’s easier to feel mentally strong when life seems simple, often, true mental strength becomes most apparent in the midst of tragedy. Choosing to develop skills that increases your mental strength is the best way to prepare for life’s inevitable obstacles.

Although it’s easier to feel mentally strong when life seems simple, often, true mental strength becomes most apparent in the midst of tragedy.

“The Brave is not one who does not feel afraid, but he who conquers that fear.”

Developing mental strength is a work in progress. It may even take a lifetime of learning. At times it will seem more difficult than other times. How do the toughest people summon the will to keep going? In the book Resilience: The Science of Mastering Life’s Greatest Challenges, the authors studied resilient people for over 20 years. They spoke with Vietnam prisoner of war, Special Forces instructors and civilian who dealt with terrible experiences like medical problems, abuse and trauma. This is a few pointers of what they learnt…

  1. Be Optimistic. Truly resilient people who need to survive the harshest situations and still accomplish goals, balance a positive outlook with a realistic view of the world. But what about when your optimism gets tested and things gets scary
  2. Face your Fears. Neuroscience says there’s only one real way to deal with fear: you need to face it, head on. This is what most resilient people do. When we avoid scary things we become more scared. When you face your fears, they become less frightening. To extinguish a fear-conditioned memory, one must be exposed to the fear-inducing stimulus in a safe environment and this exposure needs to last long enough for the brain to form a new memory which conveys that the fear-conditioned stimulus is no longer dangerous in the present environment.
  3. Have a Moral Compass. They found that the emotional resilient people all had a strong sense of right and wrong. Despite being in situations that could threaten their lives, they always thought about others, not just themselves. They possessed a keen sense of right and wrong that strengthened them during periods of extreme stress and afterward, as they adjusted to life following trauma. Altruism often stood as a pillar of their value system.
  4. Practice Spirituality. This was the #1 thing that one researcher found when studying people who overcame tragedy. He found that religious belief among survivors to be the single most powerful force in explaining the tragedy and in explaining survival.
  5. Social Support. Our brains need social support to function optimally. Connection with others releases oxytocin which calms your mind and reduces stress.
  6. Have Resilient Role Models. Resilient individuals have role models whose beliefs, attitudes and behaviours inspire them. However, often enough, they have bad role models instead – people who provide an example of what they don’t want to be.
  7. Maintain Physical Fitness. Those who are resilient believe that staying fit has helped them both during their traumatic ordeal and during their recovery. The stress of exercise helps us adapt to the stress we will feel when life challenges us. Researchers believe that during vigorous exercise, the “anxiety-sensitive” person is forced to tolerate many of the symptoms (rapid heart rate, sweating, rapid breathing) that frighten them during periods of anxiety. Over time, the “anxiety-sensitive” individuals who continues to exercise vigorously can learn that these symptoms of arousal are typically not dangerous and the fear that these symptoms trigger gradually decreases in intensity (Salmon, 2001).
  8. Keep your Brain Strong. Resilient people are very often lifelong learners. They keep growing their mind, learning to learn and adapting to new information about the world. They continually seek opportunities to become more mentally fit.

“The Brave may not live forever but the cautious do not live at all. For now, you are travelling the road between who you think you are and who you can be”

What is GEMS: Grundy + POPWOW Empower ME Series?

GEMS is a series of fun and easy challenges across different elements, especially tailored to simulate life’s obstacles. GEMS hopes to EMPOWER participants with essential life skills, help to identify and remove any mental obstacles, bring clarity and complete with renewed confidence in themselves and their ability to make decisions and conquer life’s challenges. Participants will learn to enhance their spiritual practice, develop a heightened self-awareness and expand their comfort zone. All they have to do is participate in the activities and collect as many Gems as possible. The more Gems they collect, the more skills they will attain and more confidence garnered. All activities will be conducted as a group to foster social support with command opportunities to develop leadership skills. Don’t worry, no creepy crawlies in included in this series!

GEMS is brought to you by Nashata Active Singapore. Register here : https://shop.nashata.com/en/134-active

Jeri Villareal: The Hijabi Iron Woman

Jeri Villareal is a modest and committed triathlete from St. Louis, Missouri. Working in the Information Technology Service Lead, this incredible 41 year-old mother is also an urban farmer. Her races usually include three continuous and sequential endurance disciplines which are swimming, cycling and running or better known as triathlon.

Nashata team regularly received Jeri’s pictures on Instagram account, @nashatadotcom wearing Hooda Sports Hijab while competing in her triathlon events. After following her account @modestlytri.ing for some time we knew that she is one of the amazing sportswomen that could inspire people to live with passion. Let’s follow our interview to learn more about Jeri’s incredible journey.

N: Nashata
J: Jeri

“I hadn’t ridden a bike in over 20 years.”

N: Do you remember your first triathlon? Tell us how you became a triathlete.
J: My very first triathlon was a small local race. It consisted of a 300 yard pool swim, 20 mile bike and 4 mile run. My swim was somewhat slow but steady but I got on my bike and was able to pass a couple of people. Unfortunately, I missed the turn off and ended riding an additional 4 miles. I was so upset but ended up continuing on to the run and finish last. I learned to always review the course before the race. There is nothing worse than getting lost during a competition.

N: What inspires you to become a triathlete?
J: I first started running. Running was something that I never thought I would be any good at. However, I used it as a way to ward off depression that developed for me in the short days of the winter months. Running outside made me happy and in the cool months, my hijab was comfortable. It was a great fit. I found that the more I ran, the better I became and I progressed from running in my neighbourhood, to running a 5K then 10K and half marathons. One day a friend of my family asked me if I had ever considered triathlon. I told her I hadn’t ridden a bike in over 20 years. However she told me that if she could compete at age 60, surely I could compete. I took up the challenge and learned to ride a bike and worked on my swim stroke. 7 months later, I competed in my first triathlon.

N: Where do you usually train?
J: I train at my local gym and also I created a workout room in my basement so there is no excuse for missing my training. I have a treadmill, a bike trainer, rowing machine, resistance bands and weights.

N: Did you have a coach when you first participate in your first triathlon event?
J: At the time of my first event. I did not have a coach. However, I did get a coach soon afterwards.

N: How different is it to train by yourself and with a coach for the event?
J: It is so helpful to train with a coach because they can see the small things that you do that could cause injury or they can make changes to your form so that you are more effective. Also they can give you specific exercises or workout to help improve your particular limitation to help your reach your personal goals quickly.

N: Which is the hardest part of triathlon?
J: For me, it’s open water swim. Especially in a lake. It make me a bit anxious when all I see is darkness in the water. I learned to overcome that fear by swimming in the pool with my eyes closed and only open my eyes when taking a breath. That exercise helps me relax once I get into the murky waters of a lake.

N: How do you tackled getting out of a wetsuit quickly? Is it an issue for a hijabis triathlete?
J: While many triathlons have “wetsuit strippers”, kind volunteers that will assist you in getting out of your wetsuit quickly. I avoid their help with the wetsuit. Their good intentions could result in uncovering more than of your body than you would want. I use a two-piece wetsuit consisting of pants with bibs and then a wetsuit top that goes over that. When I was exiting the water, I can unzip and remove the top without concern of revealing anything and I take the bib straps off of my shoulders. By the time I get to transition, I just have to roll down the pants and slip them over my feet. To me, the two-piece wetsuit is not only easy to get in and out of, it also is less constricting over your chest which can be helpful for those that feel chest constriction with traditional wetsuits.

“The hijab that has truly given me so much freedom in my life.”

N: As a Muslim triathlete who wears a hijab, have you ever experienced bitter moments where people would be prejudice about your religion? Do share your story with us.
J: The triathlon community is a very kind one in general. However I think a very well-meaning woman made a comment that she has seen me at several triathlons and she always “felt sorry for me” because I seems so uncomfortable. I didn’t even know how to respond. The last thing I expected was anyone to pity me for the chose that I made as a Muslim woman to wear hijab. The hijab that has truly given me so much freedom in my life. The comment sat with me for a long time and it really did affect me. I feel sorry for her that she didn’t understand the beauty of hijab.

“A quick conversation upfront can keep you from having a frustrating conversation with race officials on race day.”

N: What is your advice to the other Muslim women who are participating in triathlon event?
J: Speak to the race director to ensure that they are aware that will be competing fully covered. There are sometimes rules about how much of your body you can cover. A quick conversation upfront can keep you from having a frustrating conversation with race officials on race day. You do not need to ask “permission” to practice your religion. This conversation is simply to educate those that may not understand why they can’t write your race number on your leg or your arm. Or why you must cover your legs and arms during the swim when wetsuits are not allowed.

N: When is your upcoming event?
A: I just finished Ironman Cartagena 70.3 on December 3rd. That was my last event of the year. In 2018, I look forward to the local St. Louis Triathlon Olympic distance occurring in May. Later in the summer there is Ironman Steelhead 70.3 and Ironman Brazil 70.3

N: How is your diet like today? Was it different with what you usually have before being a triathlete?
J: Today I follow a fairly paleo diet. I enjoy eating lots of vegetables, some low-sugar fruits, meats and healthy fats but only consume ancient and sprouted grains sparingly me. Sweets are my weakness and I avoid sugar while training for a race. I usually tighten my diet 8 weeks from race day. Before becoming a triathlete I ate so much sugar. It was in everything and I didn’t even realize it. I was always a lover of green leafy vegetables though.

N: Describe the training process for a triathlon. How did you prepare–both mentally and physically?
J: Training for a triathlon means training for 3 sports. Additionally, as an athlete over 40 years old, it is vital to incorporate recovery into my schedule. I have 2-3 weekly swim workouts, 2-3 run workouts and 2-3 bike workouts. One of the workout will be either a speed or strength building workout like hill training or interval speed work. Also one of the workout will be endurance-based like a long run (5+ miles), a long bike (20+ miles) or a straight swim (2,000+ yards). I also do yoga twice per week for recovery and weight training twice per week.
During a heavy training load, 10 hours or more a week, I tend to get deep tissue massages. I also have tried alternative recovery techniques to combat inflammation such as cryotherapy and relaxing in an infrared sauna.

“I wear my Nashata Hooda Sports hijab while biking and running. It is thin and lightweight while keeping me dry.”

N: What do you wear for your triathlon event? Do you prepare specific sports gear for each of the activities?
J: I wear what is called a triathlon kit, which is a one-piece outfit with short-sleeves and shorts. The bottom of this kit includes a thin, waterproof pad for additional comfort on the bike. Under the kit, I have leg coolers and Nashata arm coolers. Each piece is designed for air-flow and a cooling effect. These extra pieces also provide coverage for modesty as well. Outside of the water, I put on a skirt for additional modesty while biking and running.
In the water, I wear polarized, prescription goggles. My vision is poor and these goggles are a lifesaver. While they come in clear and smoke lenses, the smoke lenses are my choice because they keep the sun and glare out my eyes when swimming.
I have bike shoes that have cleats on the bottom to connect my feet to my special bicycle pedals. This allows me to apply for force at a faster rate without fear that my feet will fly off of the pedals. My bike helmet is an extremely lightweight, aerodynamic helmet which is designed for speed and performance.
I wear my Nashata Hooda Sports hijab while biking and running. It is thin and lightweight while keeping me dry. The airflow is perfect for me on the bike because I am usually still wet from the swim.

N: We’ve seen you wearing Hooda Sports Hijab in your Instagram posts. Tell us your favourite Nashata wear.
A: Just one? Honestly, I love all of the options that Nashata provides! However I think Hooda is my favorite because of its practicality. It is also lightweight, quick-drying and provides wonderful airflow. These are all things that are vital to making a triathlete comfortable.

“In Arizona, Colorado, and North Carolina, you can practice bike skills such as climbing and descending on the bike.”

N: Where would you suggest new triathletes to go for a practice in The United States? Tell us the nicest spots you’ve ever been to.
A: There are so many options for practicing and building your skills in many areas of the United States. In Arizona, Colorado, and North Carolina, you can practice bike skills such as climbing and descending on the bike. This is usually a skill that is built with a lot of practice. The locations have long inclines for triathletes to build their climbing endurance. In Florida, there is an immersive swimming technique class for triathletes that can get them ready for open water swim by practicing certain techniques in the pool. Areas like southern Texas, Florida and California are great locations for triathletes in the rest of the country to practice in the very late or early season due to their mild winters. When it’s snowing in December in Missouri, I can swim outdoors in Orlando, Florida.

“I tried to leave every Colombian I met with a good impression of Muslims, Islam and Muslim women in sports.”

N: Have you ever participated a triathlon in a different country? What was it like?
A: December 3rd, I travelled to Cartagena, Colombia to compete in a Half Ironman. The experience was absolutely amazing. Arriving in the country I immediately noticed that people were very curious about me. They took photos of me and requested that I be in photos with them. The children that watched the race were very fascinated with me and called out to me specifically to cheer me on and told me that they loved me and referred to me as “Aunty”. As a Muslim woman competing in hijab in a foreign and predominantly Christian country, I know I am an ambassador for all Muslims whether I want to be or not. It is an honour that I take very seriously and I tried to leave every Colombian I met with a good impression of Muslims, Islam and Muslim women in sports.

N: What do you find to be the most rewarding thing about triathlon?
J: The challenge of triathlon is so great. I enjoy that fact that there are so many facets to the race. You can have an excellent swim and a difficult bike and turn everything around while running. There are people that are good at all three sports or some that find they excel in one particular sport over the other two. Regardless of your level of skill you will never participate in a triathlon and not hear a perfect stranger cheer for you and say encouraging words. When triathletes see someone struggling, that is they cheer for them the loudest. This sport is kind.

N: What is your advice to the new triathletes?
J: Remember that you don’t have to be better than anyone on the course, just be the best version of yourself. Be better than yesterday and keep moving forward.

N: What do you wish for in the future?
J: I would like to work on improving my swim and run times and work on my climbing skills. I believe I can be a better version of myself and look forward to seeing her very soon.

N: We wish you the best of luck in life! Thank you so much for agreeing to do the interview with us. We gained a lot of information from your wonderful experiences.
J: Thank you so much!

Sometimes we are too busy competing with other people that we overlook what’s truly important, to be the best version of ourselves. Be better than yesterday and keep moving forward. Thank you Jeri for the wonderful reminder!

Kickboxing: The New Fitness Workout

Self-defense awareness has been widely spread globally. This is specified on women whom men look at as a very easy victim of their wrong doings. In the previous blog post, we’ve already talked on self-defense majoring in Taekwondo. Since I’ve been joining Kickboxing Class for a month, I’ll share with you my experience joining this stand-up combat sports class.

WHAT IS KICKBOXING?

Kickboxing is a type of martial arts that is based on kicking and punching. Kickboxing focuses on everything from cardio conditioning to self-defense and martial arts. Anyone who wants a perfect total body workout would enjoy this type of sports as it requires the whole body movement.

WHY KICKBOXING?

Initially, the only intention why I joined kickboxing was to just fill in my free time, meet new people, plus it’s located within walking distance from my office. The training place is called HammerFist Fight Club, Cyberjaya. As I started to watch the kickboxing lessons, I was friendly-asked by the trainer, Benny, to join the class as a free trial class. I wasn’t ready but on second thought, it’s now or never. So, I decided to join and for the first time in my life I’ve never felt like drenching in my own sweat.

With the coaches, Benny (left) and Ravshan (right)

Gearing up

Outfit wise, it’s better to wear comfortable clothing which is not to tight (so it won’t block your blood circulation) and not too loose to allow full movement in the arms and legs during training.

My fav outfit for kickboxing – Hooda Ellipse Sports, Ultra Top and Riada Active Pants

These are the gears I used when training:

Hand wrap bandage for extra protection

Bandages – Hand wraps are generally worn underneath the gloves to help support the wrist, fist and knuckles when training. It serves as an extra protection inside.

A Pro Training Glove of 16 oz

Gloves – The most essential gear during training. It protects the hands and provide some protection to the opponent against your hit force.

Shin guards – Shin guards are usually only used for training purposes. They are compulsory for amateur kickboxing bouts, but not always during professional play. I’m an amateur so I’ll be needing it.

 

Warming Up

Before we start the core lesson, 15 minutes warm up session is a must to loosen up the joints, increase blood circulations by increasing the heart rates and that’ll make you less prone to injury and will make your muscle easier to stretch whenever you’re striking or training. Basically, we start from head to toe; turn heads side to side and up and down, shoulder rotation, body stretching, and jogging and sprinting in circle.

Here are few clips of getting-fit workouts I’ve managed to share:

Cardio Workout – Legs toning

Battle Rope Workout – For arms, shoulder and abs toning

The Core Training

After the warm up, the best part begins; The Core Training. Here, I learn the basics of Kickboxing movement: Jab, Cross, Hook, Uppercut, Front Kick, Side Kick and more to go.

Here are some clips of training I did:

Jab and Cross Training

Jab, Cross and Side Kick Training

WHAT I GET FROM KICKBOXING

  • A lot of things gained from this training which I only thought it’s all about self-defense. I used to have a very low self-esteem which always keeps me holding back from what I want to do in life. Not anymore, kickboxing class has changed me a lot. During training, endorphins, a natural booster are released which boost up my self-esteem. Along the training, it helps me to stand tall and improves my self-confidence.
  • The ability to use different parts of the body together really improves my focus and coordination which I needed the most (especially at work).
  • It’s also a fun and faster way to burn fat. At least I get to prevent those monotonous routine of gym boredom. Kickboxing has the added benefit of including an exciting and unusual cross-training element to your normal workouts.

     

    “It’s an incredibly efficient workout. Kickboxing alone burns about 750 calories in an hour,” says Sammie Kennedy, CEO and creator of Femme Fitale, Ontario’s newest women’s-only kickboxing and mixed martial arts program (MMA). “Add in jump rope and conditioning drills, and you could burn anywhere from 750 to 900 calories in an hour.”

     

  • The good thing about this training is because it’s one of the ways of releasing stress by releasing those pent up frustrations with a high-energy routine. As my concentration levels improves, it also enables me to focus on stressing less.

Not much of things to share as I am just a newbie. I hope you guys get the idea of what kickboxing is. Maybe you guys should try it too. Better try than just wondering, it could be the best sports you’ve ever engaged in. Thanks for reading! 🙂

Credits:

http://www.besthealthmag.ca/best-you/fitness/benefits-of-kickboxing-for-women/

 

 

Throw Them Off With Taekwondo

Tired of feeling weak and helpless? Scared of walking home alone? Is there someone you want to tell off but don’t know how?

No need to fear, martial arts is here!

There’s karate, judo, aikido, taekwondo, boxing, wushu, and a whole lot more you can learn about just by a click of your mouse. But simply learning from a book or a website and playing it out a couple times won’t cut it. You have to get up and train for at least half an hour per week. After all, self-defense is a skill. And skills are not perfected in a blink of an eye, but by sheer sweat and determined practice.

Self-defense does not just ward off unwanted creepers, but could also potentially save your life. Places like Texas, where women are being targeted and attacked, strongly encourage Muslims to take up self-defense and learn how to protect themselves. With the current Islamophobia and hate against Muslims, it is essential that you, as a Muslim woman (especially if you wear hijab), know how to fend for yourself when encountered by any sort of threat – big or small.

In some middle eastern countries like Jordan, harassment is not uncommon. Despite women covering themselves modestly and wearing hijabs and headscarves, they are still targeted and attacked without hesitation. According to islam.ru, an islamic information portal based in Russia, some women in England are even attacked by muggers taking the pins off their hijab and stabbing their heads with it. So as we can see from here, how we dress is not the issue. It’s how we protect ourselves and how we deal with the ambiguous jaws of the world.

Among all self-defense techniques and martial arts, let’s zoom into one particular art: Taekwondo.

Kick as high as the sky. Reference: Edward Lim, (2016), Wallace Lai Yen Theng [ONLINE]. Available at: https://www.facebook.com/photo.php?fbid=10210164033279633&set=pb.1302833662.-2207520000.1499930670.&type=3&theater [Accessed 13 July 2017].

Kick high to the sky.
Reference: Edward Lim, (2016), Wallace Lai Yen Theng [ONLINE]. [Accessed 13 July 2017].

Taekwondo, as the name distinctly provides, is a Korean martial art. The word can be broken down into three: “tae”, “kwon”, and “do”. The definition of “tae” is foot, “kwon” is hand, and “do” is art. It generally can be broken down into two categories: poomsae, and sparring. Poomsae is a series of moves – both defense and attack – put together in one. On the other hand, sparring is your typical two-minute fight on the training mat.

This martial art consists of many moves and techniques. The few basic ones are kicks, blocks, and strikes.

Here are a few examples:

The basic kick in Taekwondo: front kick.

 

Basic blocks and strikes: punch, higher-section block, lower-section block, inner block, outer block, ridge hand strike, and knife hand strike.

Sparring technique: Chopping kick.

 

There are some centres available in Malaysia:

Other places to learn self-defense around the world:

Don’t be afraid because you are small and frail or physically unfit. With determination, comes great results. Remember: we are not inferior to men, but a sole equal. And sometimes, we may be even better.

– Nukey

No motivation ?? Here are 5 tips to motivate you to run ?

Find motivation to run

Stop giving excuses

Have you ever felt so lazy that you couldn’t put on your running attire,  lace up your sport shoes, to get off your lazy ass or to go for your routine run?

And you start to blame the weather,..“it is too hot today and I might get sunburn”, or “since it is windy, i better take a nap” …and you start thinking of thousand reasons to escape your run..

Actually, There’s nothing wrong with you, except…YOU’VE LOST YOUR MOTIVATION.

So, here are 5 tips to motivate you to keep running 😉

1. Set your goal. 

Plan your mileage target for every month wisely. Write them BIG and paste it at an area you can easily see. This will motivate you and get you to be more responsible towards your goal.

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2. Register for a race.

Once you click the ‘register’ button, you definitely feel like,..“Soon, I will run for this event, and yes, I should start run today”. You will start to find time to train and become consistent as the ‘race day’ comes nearer.

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

3. Remember, it’s for your health.

Do not run because your friends are running too, and that if you’re not running with them,..you’d be left behind and have no friends. Do not run because you wanna have the slimmest figure among your fat colleagues, do not run because it is a trend. Run because you feel good and fresh after accomplish your goal. Run because it is definitely the best stress reliever. And yes, remember that after you run, you can eat like a MONSTER!

An apple a day keeps the doctor away

4. Find running buddies. 

Running alone will sometime make you feel demotivated. You will feel bored, lonely and distracted. Get a running buddy, set up your goal together, plan and train. It will be even more fun if you guys sign up for a race and compete together. Your performance will be improve if you guys aim and train hard.

They are doing well today ;) Congrats guys!

Running sisters

5. Put your best attire on

Introduce variety into your running wardrobe so that you will be more excited to run everyday. Everybody wants look good and nice in whatever they’re wearing, so do you when you run. And yes, your running selfie definitely would be gorgeous too. Make sure you are comfortable and confident in your attires.

Capture

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

AIA Malaysia Presents the Largest Night Run Series

Can’t have enough for just one run? Well, big surprise for you!

Men’s Health Women’s Health Night Run by AIA Vitality offers you three night runs in Penang, Putrajaya and Johor. Here we are announcing you the running events details.

The age limit of the running events is 18 and above that consists of three categories. For true runners you can join the competitive run (12km and 21km), while for the beginners who’s interested in running just for a start, you can join the fun run (5km).

 

  • You can appreciate darkness and the beauty of the sky and sound of nocturnal animals while  running at night

Why Night Run?

  •  Night run offers a different running experience, be it temperature, humidity and heat level. If you want to experience a different running atmosphere, try night run as you would be running together with a group of people instead of alone
  • You can appreciate darkness and the beauty of the sky and sound of nocturnal animals while  running at night
  • Running at night keeps you away from UV rays. Over exposure to UV rays can cause skin cancer and damage your eyes. So if you plan to run for long hours and sensitive to the sun, night runs may work for you.

Review & Tips for Night Run

 

Below is the summary of the events.

Event Summary

 

First Night Run – 2nd April 2016 Penang (Saturday)

Second Night Run – 30 July 2016 Putrajaya (Saturday)

Third Night Run – 7 January 2017 Johor (Saturday)

 

Date: April 2, 2016

Starting point: Queensbay Mall

penang

 

Date: July 30, 2016

Starting point: Dataran Putrajaya, Presint 3

putrajaya

 

Date: January 7, 2017

Starting point: To be announced

johor

RACE KITS

Race kit consists of runners T-Shirt, a number bib attached with timing chip, safety pins and race guides (if any).

The theme color for the Penang, Putrajaya & Johor Night Runs are orange, red and blue respectively.

Runners who do complete all three runs will also be rewarded with a unique “trifecta” medal – a three-in-one medal that clips together – as a special memento to commemorate the experience and achievement.

MHWH Medal

 

Quickly register before the registration close for the all the three locations. The run in Penang will be held on 2 April 2016. The flag-off will be at 8pm and the starting point will be at Queensbay Mall in George Town, Penang.

Running Shirt

So, what are you waiting for? Register here now!

 

2016 Summer Olympics

As we delve into 2016 we’re that much closer to the Summer Olympics. In 205 days more than 10,500 athletes from around the world will be lined up in Rio de Janerio, Brazil competing for their Olympic title. Rio will become the first city in South America to host the Summer Olympics. The other finalists included Madrid, Spain; Chicago, United States; and Tokyo, Japan.

The opening ceremony will take place on August 5 at Maracanã Stadium. While the opening ceremonies are often known to be quite extravagant, especially the ceremonies put on earlier in London (2012) and Bejing (2008), this year will be a low-budget production based on the countries current recession.

This year the Olympic program will feature 28 sports. The sports include: Aquatics, Archery, Athletics, Badminton, Basketball, Boxing, Canoeing, Cycling, Equestrian, Fencing, Field Hockey, Football, Golf, Gymnastics, Handball, Judo, Modern pentathlon, Rowing, Rigby sevens, Sailing, Shooting, Table Tennis, Taekwondo, Tennis, Triathlon, Volleyball, Weightlifting, and Wrestling. I don’t follow too many Olympic sports but I absolutely love watching track and field, gymnastics and diving. I love the athleticism and determination that radiates off out of these sports. I know I’ll never be an Olympic athlete, but watching them definitely gets me motivated to be my best.

Will you be watching the Olympics this year? And if so, what are your favorite sports!?


Featured Image Credit

 

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A Proper Cool Down

This is going to be my last post for my #workoutwednesday series. I thought it was a good idea to close it out with a cool down routine, which is often the most overlooked aspect of exercise, although it is equally as important as the warm-up.

 

The Importance of a Cool Down

A cool down takes place after a workout with the goal of slowly getting the heart-rate, breathing, and body temperature back to its pre-exercise state. A proper cool down usually lasts for about 5-10 minutes, and should start off with some low-intensity exercises followed by stretches.

The benefits of cooling down include

  • Bringing the body’s physiological state back to normal
  • Reduces the risk for muscle cramps and spasms
  • Helps to offset some muscle soreness
  • Aids in muscle recovery
  • Removes waste build-up (like lactic acid) that occurs during physical activity
  • Prevents dizziness and fainting after exercise

 

How to Cool Down

Step 1: Light Activity

The first part of a quality cool down should start off with about 3-5 minutes of light activity. This can differ depending on the individuals workout.

Here are some examples:

  • After a run you might take a light jog for 2-3 minutes, followed by a 2-3 minute walk.
  • After a spin or bike workout you might pedal on a flat road (light resistance) for 3-4 minutes, followed by 1-2 minutes pedaling with no resistance whatsoever.
  • After a strength training workout it’s a good idea to do 3-5 minutes of dynamic stretching, like we saw in our warm-up routine, or even some yoga poses.
  • After a swimming workout one can swim a few leisurely laps around the pool.
  • Instructor-led fitness classes typically have a warm-up and cool down built into the routine.

Step 2: Stretching

The second and last part of a quality cool down will consist of stretching for another 3-5 minutes. You want to make sure you are focusing on the muscles that were being activated during the workout. In order to incorporate relaxation into my cool-down routine, I like to hold each stretch for 5 deep breaths.

Here are some examples of stretches:

Front Shoulders Stretch 

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Triceps Stretch 

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Standing Side Stretch

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Chest Opener Stretch 

chest-opener

The Forward Hang 

Forward-Hang-strench

Upper Back Stretch 

Upper-back-stretch

Quad Stretch 

Best-Quad-Stretches

Calf Stretch 

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Forward Fold

Standing Forward Bend Yoga(1)

Glute Stretch 

glute-stretch

Hip-Flexor Stretch  

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Lower Back Stretch 

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Cobra Stretch 

Super-Cobra-Stretch

I truly hope that you all enjoyed this series! The aim of #workoutwednesday was to share some information related to proper exercise, promote a healthy lifestyle, give ideas of some different types of workouts, and most importantly, to inspire you to exercise and take control of your health!

Please keep checking back on this blog for more health and fitness posts, and possibly a new series =).

Enjoy your cool down and don’t forget to incorporate it after every workout. If you are short on time, modify; something is always better than nothing.

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