‘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.

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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

 

 

 

 

 

Legs/Hips stretch – Good for Acheiving Splits

Salam Sisters,

This is a quick 9 min stretch for the legs and hips.
Take advantage during Ramadan and do it when you can. It will help kick away any stagnant feelings in your muscles.
If you want better results, try to hold each pose for 30 sec to one minute. 

Let me know if you have any questions or if you want any specific workout videos.

Peace and Love
Nura

Use Code “Nura” for a 10% discount on any Nashata products <3 

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!

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!

 

 

I’m fat?! Blame my metabolism!

 

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Have you ever heard someone (or you!) nagging like this?

“I’ve cut off  my calorie intake, I maintain those regular exercises,..but..why am I NOT losing weight?”

And they will start to blame themselves by saying “Perhaps, my metabolism is low!”

Do you know what METABOLISM is ? 

Metabolism is the chemical reactions that occur in our body. It requires energy for us to undergo living processes such as breathing, digesting, healing processes and etc.

And wait! Is your metabolism same as mine?

Each and everyone of us has different metabolic rate; it depends on your gender, age, body size and of course your genes.

Men have more muscles, high bone mass and therefore they have high metabolism compared to women. And as we grow older, we tend to loose muscle and gain fat, and these two lead to slow metabolism. People with big body size will have more fat, thus their metabolism is slow. Yes, genes basically play a role in determining your muscle growth and size – hence affects your metabolism.

Now, you will start saying, “Let’s kill those fats, and start build muscle!”  Right?

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But wait, to increase body metabolism, it is not all about building muscles. I will share a few tips that you can practice to boost your body metabolism.

1. Don’t miss your breakfast – Start your day with nutritional breakfast. It can start up your metabolism and keep your energy high throughout the day. People who skip breakfast tend to eat a lot during lunch and this will increase calorie intake more than what you need.

Eat them all!

Eat them all!

2. Take enough protein– Our body needs protein to build muscle. The more muscles you have, the more calories you will burn. Besides, our body use up more calories to digest protein compare to fat and carbohydrates.

3. Eat enough everyday – It simply means consume food moderately and do not overeat. Do not starve yourself either. If you cut too much calories, your body will start to reduce metabolic reaction to conserve energy. Thus, the fat burning process will be slower. You will start to lose muscle and this will slow down your metabolism.

An apple a day keeps the doctor away

Be a Snow White – Eat an apple

3. Be active – When you increase physical activities, you will burn more calories. Build up more muscles by running and pilate regularly or perform strength training. You will use up more energy and burn those stubborn fat.

Marilah beramai-ramai bersukan sambil bersosial!

Marilah beramai-ramai bersukan sambil bersosial!

4. Drink a lot of water – take 3-4 litres of water per day to stay hydrated. Your body needs water to process those calories, if you are not drinking enough, your body will burn less calories, thus your metabolism will be slow down. Cut off your sweet drink, it contains high calories.

gambar-sarah-tantek

Bring a bottle full of water with you everyday.

6. Have adequate sleep –  having sleep deprivation will increase cortisol level (stress hormone) in our blood.  Thus, it will disrupt glucose metabolism, thus lead to glucose intolerance. Leptin will be reduced and ghrelin will increase. This can cause increase in appetite, craving and tendency to eat a lot unnecessary.

After a run get a good sleep

Be a Sleeping Beauty.  After a run get a good sleep

 

Basically, you can still enjoy your food while maintaining a good metabolism.

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

Jom Berpuasa & Kekal Aktif

Di bulan puasa ini, saya tetap meneruskan latihan larian seperti hari- hari biasa untuk mengekalkan stamina dan memantapkan prestasi untuk acara2 larian selepas bulan Ramadhan. Saya merancang untuk berlari sekurang2 nya 42km seminggu dengan larian 6km setiap petang.

 

Diet Bagaimana?

Untuk kekal hidrat, saya mengambil 10 gelas air kosong antara waktu berbuka hingga waktu sahur dan elak minuman berais dan minuman manis. Semasa berbuka, nasi terhad kepada 2 senduk sahaja dan selebihnya protein dan fiber.Kurangkan makanan bergoreng dan berlemak. Untuk bersahur, saya mengambil roti wholemeal dan minuman oat untuk kekal kenyang. Saya mengambil sekurang2 nya 5 biji kurma sehari bagi mendapat nutrisi yang tinggi.

 

IMG_2682[1]

Lakukan regangan dahulu sebelum bersenam

Bagaimana untuk kekal aktif?

Sebagai seorang pelajar Perubatan tahun akhir, sememangnya jadual cukup padat, kelas yang panjang, dan perlu berulang alik ke hospital setiap hari. Untuk kekal aktif,di samping diet yg sihat dan pengambilan air yg cukup, saya meluangkan 40 minit setiap petang untuk berlari 6 -7km,iaitu 1 jam sebelum berbuka bagi mengekalkan stamina.

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Cuaca yang baik untuk mulakan aktiviti larian 😉

Larian bermula seawal pukul 5 petang sebaik sahaja kelas tamat pada pukul 4.30 ptg. Saya mengambil masa 40 – 50 minit untuk larian sejauh 6-7 km. Pada jam 6 petang larian berjaya ditamatkan dan saya segera bersiap sedia untuk persiapan berbuka puasa. Alhamdulillah, selesai berbuka saya boleh meneruskan solat tarawih dan bertadarus bersama rakan2 seperti biasa. Di Kuching, waktu berbuka puasa ialah seawal 6.40 petang.

Lari cepat sebelum berbuka!

 

Ganjaran kekal aktif

Oh ya, saya lebih bersemangat apabila HotFM’s Cergas Ramadhan bersama AIA Vitality turut menggalakkan kita semua untuk kekal aktif di bulan Ramadhan. Dan saya juga begitu teruja untuk sertainya, begitu juga dengan anda bukan?

Jom sama2 kita sahut cabaran HotFM’s Cergas Ramadhan bersama AIA Vitality dengan upload gambar atau video anda melakukan aktiviti senaman di Instagram atau Facebook.

Berikan kepsyen kenapa anda pilih untuk kekal cergas di bulan Ramadhan untuk peluang menang baucer barangan sukan bernilai RM 300. Anda juga boleh upload gambar bersenam bersama rakan dan jangan lupa #sayapilihcergasramadhan dan #aiavitalitymy serta tag @hotfm976

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Sweat is fat crying! Jom bersukan dan menangi contest ini 😉

Hone your Fitness in Nashata’s Athletic Hoodie Top

It’s coming to the second half of 2016 and it’s a good time to hone fitness level to a greater height. Inspired by the Sea Shore Ambiance, our collection for athletic hoodie top mirrors the shore-themed arm sleeves released two weeks ago. Give yourself a refreshing look in this loose fit, modest and lightweight hoodie top. It is suitable for training, running, cycling, and any other athletic workout.

Comes in 2 cool colors; grey and blue, now let’s go through the list of its key features:

1. Lightweight, fast drying fabric

The fabric is suitable for long hour use. You can sweat buckets in this top and feel comfortable in it. This makes the athletic hoodie top suitable for training both outdoor and indoor activities, be it in a moderate or hot weather.

2. Sizable hoodie to snug your hair or bun in

If you have long hair, the hoodie covers your bun nicely.
hoodieG - s - half

3. Small collar opening

You can just wear a short sports hijab in the inside as the collar opening is small.

4. Modest fit

Just a modest fit that is not tight, nor body hugging. The design hides unwanted-to-be-seen bulges or shapes – so you can focus honing your workout! The fabric is simply lovely that you would look cool and athletic in this very simple design.

5. Long Sleeves with thumb holes

Let go off the thumb holes or insert your fingers in nicely to give you optimum hand coverage. We have customers who just love the extended arm sleeves so that they can use it to wipe out sweat and to protect their palms at trail runs. 
hoodieG - f2

6. Style to your Mood 

Style it with a Raazglove or sports hijab of your choice. Put the hoodie on or let it down to suit your fitness mood. Whether you are working out in the gym or cycling or training in high-intensity interval, any style in this hoodie top would make you look cool and athletic that it lifts your fitness spirits high. Hone your fitness and enjoy an active lifestyle!

hoodieB - s - half

Priced at RM129 only, it is ready for shipment 16th May onwards. If you pre-order now, you will enjoy the early bird price of RM109. Wait no longer and get yourself one today at nashata.com. 

15 Ways to Make Exercise Fun and Productive

Working out is no easy task. We get busy, tired, lazy, stressed or simply have other things we would rather be doing. But getting in a good workout is actually the best remedy for all of the above. It gets your blood circulating and heart pumping, it gives you energy, helps you to sleep better at night and can act as a great stress reliever.

The goal with a consistent exercise routine is to knock out all excuses. One of the most common excuses is, “I hate to exercise.” I find that the general population hates to exercise because they don’t really know what exercise is.

Let’s clear up a few key points about exercise before moving on:

  • 60 miserable minutes on the treadmill is not the only form of exercise
  • blood, sweat and tears does not equal exercise
  • you do not need to be in shape to start
  • a gym is a great resource, but is not the only answer
  • a 10 minute workout still counts
  • exercise can be fun!

Here are some exercises that are so fun you don’t even feel like your exercising:

 

1. Short Workouts

Ever tried HIIT training or Tabata? If you’re short on time these workouts are perfect for you…they can be as short as 5 minutes! The trick is to push your body to limits you never thought it could go. Spike your heart rate by quick, short bursts of exercise, and then follow it with a short active rest period. The cool thing about these workouts is you can do so much; sprints, plyometrics, strength training, rowing…just about any form of exercise you can think of can be turned into a HIIT workout.

 

2. Walking/Hiking

You don’t have to be dripping sweat and out of breath for your workout to be considered effective. Go for a brisk morning walk, even grab a coffee on the way, or get together with a group of friends and enjoy a beautiful day on the hiking trail while stopping for a picnic. That doesn’t sound like exercise to me!

 

3. Biking/Rollerblading

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Whether you’re into hardcore biking or just enjoy a leisurely ride, biking or rollerblading can be great exercises. You can enjoy the outdoors on a beautiful day while getting your workout in.

 

4. Yoga

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The great thing about yoga is there are so many different types that you’re bound to find something you like. From beginners to advanced to yoga therapy, yoga for relaxation, yoga for flexibility, strength training, even hot yoga or power yoga where you’ll find yourself wiping the sweat off your mat. Do your research, try a few different styles and decide which one your enjoy most, or even mix it up.

 

5. Group Fitness Classes

Group fitness classes are amazing! Not only do gyms typically have a wide variety of classes to choose from but they provide a great atmosphere of camaraderie and motivation. Typical gyms will offer classes in zumba, aerobics, kickboxing, kettlebells, spin class and more. You might like a mix throughout the week or you may search for a studio that specializes in the type of group class you enjoy.

 

6. Crossfit

A lot of women are afraid of weights. Crossfit is definitely an exercise that will get you over that fear. Learn proper form and push your muscles to their max with squats, deadlifts, weights, pushups and more.

 

7. At-Home Workouts

You may enjoy more solitude while you workout. There are countless DVDs out there ranging from total-body workouts to exercises targeting particular muscle groups, to dance and more. Pop a DVD in while your dinner is in the slow-cooker and you’re good to go!

 

8. Adult Sports Leagues

Were you active back in school? Do you ever miss being part of a team and competing? Join an adult sports league. Choose something you may have never tried like volleyball, softball, tennis or rowing, or kick it old school with something you used to do back in grade school like running, soccer o basketball.

 

9. Races

Races can be a fun way to get your exercise in, and many runs are set up as fundraisers for great charities. Try an adventure run, a color run, or simply run for a charity that you are passionate about.

 

10. Swimming

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Swimming is a low-impact exercise that is great for your heart, muscles and joints. Get in a pool and start swimming some laps, or if you don’t know what to do on your own, try a water aerobics class.

 

11. Get Active

Next time your friend wants to meet for coffee, suggest something active instead. Go for a walk, throw a frisbie, fly a kite, go bowling, or anything else that gets you up and moving.

 

12. Play with the Kids

Don’t just bring your kids to do fun activities to sit and watch. Spend some time with them and engage in those activities. Play tag outside, bring them to the playground, an indoor trampoline park or bring back your childhood games and play with them. Not only is it your exercise but it’s setting a great example for your kids to be fit and active.

 

13. Clean

Don’t feel like working out? Well I’m sure you don’t feel like cleaning either but remember those tedious house tasks that you keep saying you will get to but never do? Skip a day at the gym and instead get some house-cleaning done, especially the tasks that you’ve been putting off for months. You can also make cleaning time Qur’an time. Most of us probably don’t read or listen to Qur’an as much as we should. I like to play it in the house while I’m cleaning to be extra productive and feel good.

 

14. Ditch the Car

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Ditch the car whenever possible. If you work or go to school close by, swap the car for a walk or bike ride. If your gym is close to your house, jog over as your warm-up. Always take the stairs instead of the elevator and choose walking or biking over driving whenever possible.

 

15. Stop Sitting

If you have a desk job it’s a good idea to take a break and get some movement in every hour or so. Studies show that sitting all day can not only lead to back problems but also heightens the risk of heart disease, even if the person is thin and exercises regularly. Take a short, 1 or 2 minute walk around the building, or, if you have a private office or cubicle, you might even throw in some squats, pushups and stretches every hour. You can also use your lunch break to get active. Take a walk or go up and down the stairs a few times.

 

You see, the possibilities for exercise are endless. You don’t have to have a treadmill or a sweat rag. Any type of movement truly counts. It’s not about the calories you burn but it’s about getting the heart pumping and staying active for long-term health.

 

What types of exercise do you do for fun? Did I miss any that you want to add to the list? Comment below!

 

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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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The Perfect Workout for Your Fitness Goals

When people think of diet and exercise, weight loss is usually the first thing that comes to mind. However, there are countless reasons why people engage in a healthy lifestyle and weight loss is just one of the reasons. People may decide to take up exercise to build strength or muscle, to get faster, to improve overall health, or even as a means of socialization and keeping busy. Whatever your aim may be you need a proper workout plan that will help you reach your specific goal most effectively.

One Size Fits All

Here are the best ways to reach five of the most common fitness goals.

 

Goal: Weight Loss

Plan of action: When it comes to losing weight and keeping it off, there’s a lot to think about. It is recommended to dedicate 3-6 days a week to cardio for 30-60 minutes. It’s also a good idea to incorporate strength training into your routine about 3 times per week. Building lean muscle tissue will aid in the fat-burning process.

If you really want to burn a lot of fat but don’t have the extra time HIIT workouts can take as little as 8-20 minutes. It involves short bursts of energy followed by an active rest period. Examples of HIIT workouts are sprinting and plyometrics.

 

Goal: Build Muscle/Strength

Plan of action: Although I’ve grouped muscle building and strength building together they are actually two different goals. While both goals call for resistance training, muscle builders are training for size while strength builders are training for strength and endurance.

In general, muscle building requires lighter weight as you should be lifting one to six sets of eight to 12 repetitions. Building strength requires lifting heavier weights for less repetitions. A strength goal should incorporate one to five sets of weights for one to eight repetitions.

 

Goal: Overall Health

Plan of action: Some people neither want to gain nor lose weight but aim to maintain a healthy lifestyle. In order to maintain a healthy weight/lifestyle one should workout 3-5 times per week and should mix it up between cardio and strength training. Lean muscle helps to burn fat even while at rest so strength training is great tool to keeping your body in maintenance mode. Cardio can be anything you enjoy like walking, running, biking, swimming, yoga, etc.

 

Goal: Increase Speed

Plan of action: If you want to increase your running speed whether it’s for a 5k, a mud run or a marathon, consider adding specific drills into your routine. Sometimes people think that if they want to run a faster mile they should train by always running a mile until it gets faster. But the real way to amp up your speed it to switch up your routine. Try adding some sprinting and strengthening drills into your normal running regimen like sprints, pushups, lunges and squats. Drills can be added in as part of a dynamic warm-up, they can be added after your regular run, or you can even dedicate a few sessions per week just to drills.

Goal: Socialization

Plan of action: If you want to get your workout in all the while interacting with others, try a gym membership. Group fitness classes are a great way to interact with others who share similar interests. Many times you will see the same people attending the same classes so it’s easy to get to know each other. Not to mention the motivational atmosphere of ‘all being in it together’ really helps give you that extra push.

 

Goal: Stress Relief

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Plan of action: First you have to figure out what relieves your stress. Some people might benefit from light yoga classes that involve meditation and relaxation, while others may find that a sweaty kickboxing class really helps them to take the edge off. You may even benefit from a mix of both. Take one or two days a week to engage in relaxation and take another few days to attend a kickboxing class and let it all out on the bag.

 

 

 

If you feel you have been putting everything into your workout but are not seeing that outcome you would like, it may be that you are not training the right way for your specific goal. I hope this post can help to shed some light on the different methods of training that go along with different goals.

 

 

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