Healthy lifestyle : Tips for Busy Women

Busy with work, chores, family, cooking or studying? The list goes on and everyday, we struggle to find time to be THE superwoman who is fit and healthy-looking at all times. But everyday we go through battles –  being tired, having daily conversations with ourselves on delaying or postponing work, sometimes salah/solat, and working out. We allow ourselves to dwell into unhealthy meals, snacking and drinking sweetened beverages.

About a year ago, my weight reached 51 kg and body fat percentage was 33%. The past months, I manage to keep my weight at 45kg, BMI 19 and body fat percentage 25%. I eat the most, alert and fastest at work. Working out and eating healthy are routines in my life. I am not a health expert – just an average jane who wants to improve health condition and loves to share.

The battles between making emotional and logical choices are always there. While we know we need to make logical choices, we are all emotional vulnerable beings. One way to avoid emotional choices is to embed healthier choices in daily routines. Here are 8 simple steps to keep a healthy lifestyle, which I practise on a daily basis.

1. First of all, know current body condition

Know your current:

  • Weight
  • Body Mass Index. A normal BMI ranges from 18.5 – 25. If you don’t know your BMI, here’s the calculator
  • Body Fat Percentage. The acceptable rate is 20%-25%. Here is the calculator

Know your ideal numbers and set your targets. Working towards meeting your targets.

2. Find an activity you can do on a daily basis
Just like praying and eating, make working out your daily routine. Once it is a routine, you need to be able to perform the activity anytime, anywhere. Find an activity that you enjoy and that motivates you to be be good at. As for me, even though I love swimming, I choose to run on a daily basis because it is faster and easier to perform. I perform other types of activities if I have extra time.

Find activity that suits you

Find an activity that suits you and enjoyable

3. Find at least 40 mins/day to workout; 5 mins warm up, 30 mins workout, 5 mins cool down

You can find time to workout,

  • Before Fajr
  • After Fajr
  • Before Work – After Work before Sunsets
  • Before midnight

As for me, I plan to work out before shower or meal times ?. I cook or prepare meals while cooling down. It saves time.

Plan your day, make sure you workout in a safe environment if you are alone. If you cannot find a gym or unable to workout outdoor, tabata or yoga indoor instead. Make sure your family members know your whereabout when you workout outdoors.

Time is precious, so is your health

Time is precious, so is your health. Plan your time well.

4. Dress smartly, suit up in comfy activewear if you are NOT at work

Changing from office-wear to activewear can be time consuming. Therefore, always be in your activewear so that you can quickly run or work out when you have a 40 min window. ?‍ You spend lesser time changing clothes and more time sweating out. ?Make sure your running shoes or workout attire and gears are accessible at all times. ? Leave them in your car if needed.

5. Eat healthy
Fresh fruits, vegetables and nuts offer you vitamins, protein and minerals to provide good nutrition for your body. It helps reduce body fat level. When you train your body to eat healthy, it will naturally reject unhealthy food over time. Healthy, balanced meals may not look fancy, but they are easier and faster to prepare. Tastier too!
Tips to eat healthy:

  • Make and pack your own meal
  • Fill up your kitchen with fruits, vege and nuts, especially those you can eat raw like carrots, banana, apples & grapes
  • Baking or grilling brings out the flavour from meat, and they are healthier & easier to make
  • Pick healthy menu when dining out

    Fresh & Nutritious

    Make healthy choices : Fresh & Nutritious

If you are eating healthy, ignore what others have to say about it. What you consume affects your body, not theirs.

6. Get 6-7 hours of good rest or sleep everyday.

Studies show that exercise helps you sleep better. When you sleep, your heart & blood vessels get repaired & healed.  Hydrate your body well. Drink a glass of water before and after bedtime.

Nap if you have to

Take a nap if you have to make the numbers

7. Track your weight, Body Mass Index(BMI) & Body Fat Percentage & achieve your targets

Don’t let your measurements slip! Make it a daily check if you can, even though it is not recommended by medical practitioners. It is harmless. Do invest in a good weighing machine that tells your BMI, Body Fat percentage & muscle mass. Then you will know how to balance workout and food intake that help you keep a healthy weight, BMI & Body Fat. Workout & eat healthy daily and watch these indicators improve.

Weigh Daily

Weigh Daily and understand your body better

8. Tweak your activities & food intake accordingly to achieve your targets. REPEAT
It is a slower process, but sustainable as the routine would help you understand your body and achieve a healthy and active lifestyle.

Don’t forget to visit, update, talk to and get feedback from your doctors on regular basis on your overall fitness condition. They are the best in giving medical and health advises.

Have a healthy lifestyle and fight all the excuses that delay you from achieving ideal fitness level. I hope the above sharing helps. I am just another lady who wants to keep healthy. Good luck & enjoy your routine!

Stay Fit & Be Happy!

Stay Fit & Be Happy!

 

 

The Weekend Runner: WOW Run 2015 Malaysia

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Music was pumping, everyone was smiling, and the air was buzzing with excitement – The haze may have stopped our run, but it can never stop our spirits! It was in everyone’s best health interest that the 5km fun run had to be cancelled for Nashata WOW Run 2015. However, we can still have fun indoors. The Zumba, Fitness Challenge, and Women Empowerment Dialogue proceeded as planned, and everyone had fun.

 

Zumba was lead by Aida Mohd, a well-known fitness instructor. Thanks to her energetic moves, everyone was panting and sweating by the end of the session. We thought that Zumba would wear out everybody, and there will only be a handful willing to participate in the fitness challenge. We were so wrong! There was even a tie for the burpee challenge! I guess 3 minutes was not enough to wear these strong ladies out.

1781950_541543352670890_5857756829422841750_nWork it, ladies!

1948078_541544599337432_4596086542488002360_nWow, still energetic after Zumba? What did you have for breakfast ladies, a bowl of confidence laced with sugar?

 

Personally, I felt that the real highlight of the event was the Women Empowerment Dialogue Session. It was a very lively forum session, moderated by Nadiah Tan Abdullah (HR Director, Experian Malaysia), with real and personal stories from Datin Paduka Marina Mahathir (Women’s Right Activist), Dato’ Ng Wan Peng (COO, MDeC), and Karen Loh (Founder, Marathon Women Malaysia). They spoke about:

  • Breaking stereotypes – Women are leaders,  with their own distinct style of leadership. Their role as a leader is important because they set an example for their children. Do not allow these stereotypes to be a limitation on yourself.
  • Women in sports – running as a platform to build confidence and self-esteem, which can be used in the corporate world too.
  • Women in the IT world – the IT world is a good industry for women because of its flexibility and it focuses on talented minds instead of physical strength and attributions. Prove that you can deliver a good work, and you will get noticed for that.
  • Women should learn how to network better – your friends are your potential solutions to your problems too. Network from different fields, as it might be useful for you one day to have a various connections. Plus, use technology too.
  • Women should help each other – as role models, help pave the way for the future generation.

12189098_541547922670433_7039703854587554870_nI am glad that I was given the opportunity to hear from such inspirational people, for they have inspired me to be a COO/CEO and an ultra marathoner too.

 

We wrapped up the day’s event with prize-giving ceremony to the winners of the Most Creative Photo, Funniest Photo, and Best Wefie.

 

In conclusion, all of these would not be possible without the support from the ladies behind Nashata. Give these ladies a round of applause for making WOW Run 2015 a huge success!

 

12072628_10207710888120038_2637163957243059800_nAn incomplete picture of the ladies behind Nashata WOW Run 2015.

 

Note: All pictures are courtesy of Nashata’s website. Head over to their facebook profile for more pictures.

 

Until next week,

The Weekend Runner.

The Weekend Runner: On-the-go

When I just started working full-time about 2 years ago fresh out of college, I gained a few extra pounds thanks to sitting on my bum in front of the computer 8am to 5pm. When I could not fit in most of my clothes anymore, I realised I seriously need to lose weight so I started running. Then, I was struggling with finding a balance between running the corporate race and running for miles on my feet. I became mentally and physically exhausted. These days, I have accepted that there will be days when I will be preoccupied with my career and I won’t beat myself up if I miss a work out, because I have learnt how to stay in shape despite having a busy schedule.

 

Basically, there are 3 main points that everyone should always keep in check:

Untitled Infographic

 

Ultimately, the goal is to seek a work-life balance to prevent the onset of other harmful sedentary-related diseases that will accumulate in time, such as mental burn out, back pain, Carpal Tunnel Syndrome, or worst, heart attack and obesity.

 

Until next week,

The Weekend Runner.