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

Dear Strong Ladies,

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

How can you use this video?

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

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

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

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

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

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

– StirUp Hihg waist

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

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

Keep It healthy,


Weight Loss – Muscles vs Fat Mass

If you are trying to lose weight and you are not sure about what to exercise for, cardio or muscles, then this video is for you.
This quick video will help you determine how much cardio and how much strength training your body needs according to your body type. It gives a quick insight into what you should do to help your body with the weight loss process.

Good luck,

Weight Loss – Points to Consider

Weigh loss can be difficult if we don’t understand why we need to lose weight. It can also be confusing if we don’t know how.
But before you jump into any plans to lose weight, you need to keep in mind that weight loss is permanent.

Headstand Nura Arabi

Think about your goals

Here are some points that you need to consider before starting your weight loss plan.

  1. Get out of the Ideal weight/look mentality: Be realistic. Genetics play a big role into how we lose/gain weight and how we look.
  2. Assess why you need to lose weight: Is it for health issue or just to follow trends?
  3. Commitment: Don’t break the promises you make with your body. Losing and gaining weight again and again can cause more harm than good.
  4. Dieting stress: Are you able to handle dieting? Are you going to follow random diets? Never follow diets that are based on one food group or takes out an important food group out of your meal. Always be supervised by a professional.
  5. Make slow and steady plans
  6. Assess diet / exercise needs

Here is a video for you that further explains the mentioned points. If you have any questions, please don’t hesitate to ask.

Nura xoxo


Loose Weight Effectively with EMS

Looking for a training program that is effective and women-friendly? Try the Electric Muscle Stimulation (EMS) training program. It is a total body workout program using external electro impulses. EMS training is used for various purposes; body shaping, improving strength and speed, oint-sparing muscle formation and to improve posture. Fazilah, finds the EMS training help reduce back pain and improve posture.

Adilin all geared in EMS

Adilin all geared in EMS

There are two types of EMS training:

1. Miha Bodytec (Personal Training)
Researches by Bayreuth University and the German Sports University in Cologne have shown that EMS training is up to 18 times more effective than a conventional work-out at gym! It uses electro stimulation to achieve stronger and more intense muscle contractions than a normal exertion. You can build muscles and achieve better form, depending on intensity and goals. This includes three types of programs that uses different electro frequency, duration and pause.

Adilin all geared in EMS

Build Muscle, Reduce Fat with EMS

2. Activation Class (Group training)
Like Eleeza who had fun doing new things with the office colleagues, I too find this program more exciting. This is because it has three types of classes with different types of training I.e. e- Tabata, e- Fat Burn and e- Dance.

  • E-tabata Class
    E-tabata training is one of the most popular forms of high-intensity interval training (HIIT). It is a 20 mins class, consists of eight rounds of ultra-high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval. E-tabata training can raise your metabolism and heart rate immediately. Our body will have to work much harder while performing exercises at a very high intensity. Metabolism of your body will increase and good for fat burning.
  • E-fat Burn Class
    This training session uses gym equipment to make our body works harder to maintain muscle over fat.  Strength training can boost our metabolism – to burn more calories throughout the day.
Go in a group for a workout

Group Workout is always FUN!

  • E-dance Class
    Dancing is always fun. At the e-dance class, you can choose your style and intensity level at a 25 min class and burn as much as 250 calories using the EMS.

Nashata has many fans who have benefited from EMS training. Thanks to FixMe Studio at Setia Wangsa, they are offering 15% discount for Nashata customers who register with them from 25th March – 30 May 2017. Get onto our mailing list to get the special vouchercode or whatsapp us at +60123112489.

For further questions about EMS training, contact Adilin from FixMe Studio at +60 19-730 3085 or instagram account fixmestudiostw

EMS Training

Adilin, the EMS Trainer is Nashata Hooda Sports Hijab lover.

The Weekend Runner: Eid Detox

Eid Mubarak to everyone! As the festivities gradually slow down and everyone is easing back into their routine, most of us have come to realise that we might have indulged in one too many rendang, kuih, and other treats. Our performance might have gone sluggish, and we feel less energetic from the excess food, which will accumulate into fat and unwanted toxins in our body. It’s time to detox to get rid of them!




The most basic detox drink to consume everyday would be:

1)     Lemon and water

2)     Green tea (no sugar)

3)     Extra brownie points: Fasting for a total of 6 days in Shawwal.


On top of that after consuming one too many rendang and curry, I think it’s time to take a break from chicken and meat and focus on fruits and veggies.


1)     Overnight chia seeds pudding


This is the most versatile and filling breakfasts you could have, as you can customize the toppings as you wish. My favourite combination are banana and peanut butter.


To make chia seed pudding:

½ cup of chia seed

1 cup of milk

Cinnamon or honey (optional)


Combine both ingredients together and leave overnight in the refridgerator.

In the morning, top your chia seed pudding with fresh fruits, cocoa powder, or youghurt.


2)     Mango ‘lassie’


This is actually a lighter, healthier version of my favourite drink found in most indian restaurants, because there are no refined sugars and ice cream is substituted with youghurt and ice.


To make mango ‘lassie’:

One whole mango, peeled and roughly chopped into cubes

A dash of milk (coconut milk tastes good too)

½ cup of youghurt

Some ice

Chia seed or oat or flax seed (optional)

A table spoon of honey

Additional equipment: Blender


Bottom layer: blend the mango with youghurt, honey, and some milk. Pour in a tall glass.

Top layer: do not wash the blender. Pulse some milk with ice. Pour over the bottom layer.

Sprinkle with chia seed or flax seed for additional omega-3.


3)     Roasted chicken salad



Arguably, this recipe does contain meat but it’s cooked in a much ‘cleaner’ method, with all of its fat and skin removed. The good fats and lean protein will make this meal a satisfying lunch or dinner.


To marinade the chicken:

One chicken breast

Juice from half a lemon

A table spoon of honey

A dash of thyme, pepper and salt.

Combine all ingredients and leave to marinade for at least 2 hours.

Before cooking, rub some olive oil on the chicken and grill on a non-stick pan until juices run clear and no longer pink inside. Use a fork to tear the chicken into strips.


Assemble roasted chicken with avocado, on a bed of greens such as butterhead lettuce, rocket, and carrots. Squeeze some lemon juice as the salad dressing.


Ultimately, all of these detox drinks, fruits, and vegetables should be complemented with working out and maintaining a healthy lifestyle. Let’s make all those kilograms lost during Ramadhan count and consistent all year round!


Until next week,

The Weekend Runner.

Pernah gunakan APLIKASI untuk sukan di telefon bimbit?

Ramai di antara kita tidak peka terhadap aplikasi-aplikasi untuk tujuan sukan yang boleh di muat naik hanya menggunakan telefon bimbit. Apa yang hanya diperlukan ialah jalur lebar (internet) untuk memuatnaik aplikasi-aplikasi ini dan menggunakannya sacara online. Terdapat banyak faedah dan kelebihan yang mungkin kita tidak ketahui sebelum ini. Antaranya: –

Faedah-Faedah Menggunakan Aplikasi Sukan di Telefon Bimbit

* Boleh mengukur keseluruhan jarak di ikuti dengan masa larian serta lemak terbakar.

* Memberi arah mengikuti peta secara terperinci dan laluan yang pernah digunakan.

* Ikut pelan terperinci untuk membantu mencapai matlamat kecergasan tertentu.

* Memberi panduan larian yang betul dengan hanya menonton video di telefon bimbit.

* Boleh terus berkongsi segala kuputusan larian di Facebook, Twitter, Google+.

* Mengira tahap kesihatan jantung semasa larian.

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