Fitness requires the utmost comfort and what that means is being comfortable in your fitness attire. If you are a hijabi, comfort and safety in sports are equally important. To get the best fitness experience in a hijab, there are a 3 key areas you need to remember : Fabric, Safety, Design
How do you balance fitness and ibadah during Ramadhan? Uncertain how to find time? Uncertain about how to stay energized while fasting? We have compiled some tips on how to stay energized and share fitness routines by #NashataRunners for you to get motivation from:
You may know the best time to workout for yourself, but you may need to tweak your plan during Ramadhan. Follow your own schedule and routine, and do what works for you, as all of us have different schedules, targets and commitments. Be it running on a treadmill before breakfast or sahur, or running after tarawikh, or going to the gym after breakfast, we just need to find time.
Her target is to keep her stamina for a running event after Ramadhan, perform Tarawikh prayers and Tadarus
Nahsuhah runs 6km everyday during Ramadhan
Her target is to reduce body fat, maintain metabolism, eating healthy home cooked meals, perform Tarawikh prayers and complete reading the holy Quran
Yoga During Ramadhan
Often we feel lethargic during the month of Ramadhan due to lack of nutrients. Ramadhan is a month of worshiping God that is portrayed in many ways; like tarawikh prayers, reciting Quran, zikr, doing good deeds, charity and more. Performing some deed can drain your energy out. A popular question for muslims; Is there a way to make it up to this? There are more deeds I would love to do but how do I stay energized when fasting? Come! Let’s find out how.
Foods that is high in fiber, proteins and good fats (e.g: obtained from fish, nuts, coconut oil, and etc.). These kind of foods will slower your hunger and boost you body energy. Nevertheless, you still have to keep a balanced diet and moderate. Avoid eating unhealthy oily food although they are easily accessible at bazaars. Go for quality, not quantity. Bake instead of fry. Drink plenty of juices or eat a lot of fruits to keep body hydrated and nutrient. Be picky with what you eat.
It has been mentioned by Prophet 
regarding healthy eating habits: “A human being fills no worse vessel than his stomach. It is sufficient for a human being to eat a few mouthfuls to keep his spine straight. But if he must (fill it), then one third of food, one third for drink and one third for air.” [Ibn Majah]
Break your fast with a light and balanced iftar
Inadequate of water can lead to dehydration. If you’re not keeping the right level of water in your body, your body will struggle. How do you do it during Ramadhan? Here’s how:
Nevertheless, you should know your body needs of water intake everyday. Here’s a chart you should know on water intakes for your body needs. Drink fruit juices to add more nutrient for your body.
Maintain your metabolism during Ramadhan as it may decline due to lesser food intake. Sitting too much or less movement makes your body more lethargic. Try walking around or do a mini workout to regain your activate your body energy. You can try yoga, pick up dumbells or do light stretches. Just get up and do something else shortly to improve blood circulation. Even preparing your own healthy meals for breakfast can keep you alive! Find and try out new healthy recipes during Ramadhan.
4. Socialize around
Distract the tiredness by small chatting with your colleagues and friends. Socializing minimizes stress, boosts brainpower, and rids away the fatigue. While you chat, don’t forget to stick a smile and laugh more as it stimulates energy and improves mood. You might want to add some entertainments like playing games for a suggestion, just to be free from stress.
5. Sleep tight
Get a good night sleep to improve your energy level for the next day. How can you achieve that? Sleep soundly by turning off electronic gadgets and make sure your bedroom is cool with the right temperature. Make sure you get at least 6 hours of sleep a day despite the late night Tarawih prayers and early morning suhoor. If you can nap during daytime, you could do that to ensure your body gets enough rest. Do not compromise your sleep.
Keep a healthy diet and ibadah this Ramadhan. Get your fitness and ibadah routines work hand in hand harmoniously for a better wellness.
Photo Credits: http://www.zulpress.com/motivasi-bisnes/10-pengajaran-kehidupan-daripada-ramadhan/ http://paleoleap.com/dealing-with-constipation/ http://www.vitaminuntuksemua.my/2015/03/air-campuran-lemon-boleh-elakan-dari-dehidrasi-dan-menurunkan-darah-tinggi-sebanyak-10-peratus.html http://english.alarabiya.net/en/life-style/healthy-living/2014/06/30/Lose-weight-this-Ramadan-with-6-easy-health-tips.html https://bengreenfieldfitness.com/2012/07/exercise-and-diet-for-ramadan/
Do you want to try out yoga but worry about wardrobe malfunction? You are not alone. Go through these four questions below and if your answer is yes to any of them, the good news is, we have got those covered.
If so, read on!
Women should be empowered to pick up any fitness activities they desire. Fitness is for all, so is yoga. Yoga offers relaxing movement that improves your mind and body conditions. Many associate yoga with tight and body hugging attire. However, that may not be the only choice for you. Nashata modest yoga rompers can help modest ladies realise their yoga potentials.
Nashata’s Modest Yoga Rompers / Jumpsuit allows you to yoga with a peace of mind without compromising modesty. Train, stretch your limits and invert without worry about wardrobe malfunction. It covers your aurah and loose at areas you require optimum coverage. You need not wear additional layers underneath. No inner, shirts, pants, arm sleeves required.
The top offers good coverage for the chest when you bend forward or down. For yoga hijabis, the high neck offers options to style their hijabs. They can wear a short or long hijab, tucked in or out as desired. We recommend the revolutionary Hooda Sports Hijab for the best chest covering and yoga experience.
You can put on and take off the rompers easily. After all, you need no additional layer underneath. The front zip is long and ample to allow a good fitting experience.
High Neck & Long Front Zipper
Our design philosophy has always put practicality and purposeful functions as priorities. You can keep small items in your right or left pocket or even both. Zip them up if you want to ensure your belongings do not fall out when you bend and stretch. You can go to your yoga classes hands free. Don’t forget to bring yoga mat!
Side Pockets with Zip & Reflector Logo
You can perform poses that require hand and shoulder stretches like warrior poses without worry revealing any parts of your wrists and hands. Just pull the arm sleeves and insert your thumbs into respective thumb holes on your sleeves.
Be assured that the pants do not fall down during inversions. The stretchable design around the ankles hugs the legs well.
Your leg movements are not visible with the seamless pants. The back of the pants is baggy and seamless that you can stretch as wide as you need without worry about revealing panty lines or body shapes.
Extended Arm Sleeves, Ankle-Grip Pants & Seamless Back Pants,
There are 3 colors (black, cocoa and grey) and 4 sizes you could choose from S/M/L/XL. With only RM149, you get a full suit of functional and modest yoga attire. We offer early bird price of RM129 for purchases made by 1 June 2016. Purchase yours now at nashata.com.
With the modest yoga rompers, you can free your mind and body even more. You have more freedom to yoga anywhere without worry about wardrobe malfunction. Here are some yoga poses that illustrates coverage and modest in Nashata Yoga Rompers/Jumpsuit.
Yoga Inversion : Half Tripod Headstand
Secure Top and Modest Yoga Wheelpose
Stretch as much as you desire peacefully
Now, try out all those yoga poses you desire without worry about your attire. Just stretch, invert and bend as you wish in Nashata’s Yoga Rompers.
You may not realize you are glued in front of your gadgets more and more everyday. Recent studies conducted by AIA Healthy Living Index show that Malaysian adults spend on average 4.1 hour/day on non-work purposes. That is 1.1 hour more than the average of 3 hours/day for the region.
On the other hand, Malaysians spend on average 2.6 hours/week exercising, and that is below the average of 3 hours a week of exercise time recommended by fitness expert.
Now, it is pretty obvious there can be a positive shift in our daily habits that can help improve Malaysians state of health. We can make small steps of positive changes by shifting 30 mins/day on the screen to working out. Yes, pivot the hours to working out.
Let’s Reduce Screen Time for a Better Health
The study has also shown that:
Thomas Isaac, Director of Intuit Research | Indra Balaratnam, Consultant Dietitian | Jacqueline Wong, Head of Learning & Development, Fitness First Asia | Dr Myralini, AIA Health Services Sdn. Bhd.
The study was launched in 2011 by AIA Group, to understand how people feel about their health and the extent of their health habits, as well as their concerns and hopes for a healthier way of life. Conducted by TNS, an independent, global research company, each survey involved interviews with over 10,000 adults 18 years or older (including 751 adults in Malaysia) across 15 markets : China, Hong Kong, Macau, Singapore, Malaysia, Thailand, Korea, Taiwan, India, Indonesia, the Philippines, Vietnam, Australia, New Zealand and Sri Lanka.
I like these goodies useful for body toning; Dumb bell water bottle #ilike, Corny Nutrition bar and Fitness First voucher for yoga #ilike. Thanks AIA!
Healthy Living Essentials : Good for Toning
Let’s make small steps for positive changes. Eat healthy & exercise everyday. It takes effort but make the small steps until they become habits. Take the advises from the panel experts and turn them into actions!
“You cannot buy your health; you must earn it through healthy living” Joel Fuhman. He is an American physician and speaker who advocates micronutrient-rich diet.We heard you girls! Now Hooda Sports Hijab is all revamped with more colors, more sizes and facelifts.
Now, achieve your fitness full potential in Hooda Sports Hijab. Put no limits to your workout!
Watch this video to see key functions of Hooda Sports Hijab used for different types of sporting activities. #cycling #running #yoga #jumping
If you would like to get one of these cool revolutionary hijab, visit nashata.com
I often get emails and comments from people telling me they want to start yoga but don’t think they have what it takes. I’m too big, I’m not flexible, I could never do that pose or I don’t have the strength. These are just some of the many excuses people put in the way of them and their yoga practice.
Here is something I’ve learned through my journey with yoga thus far; it is truly not about the destination. It’s not about putting your legs behind your head or standing on your hands, and this is something you will learn quickly if you go to any yoga studio. Yoga is a journey of self-love and acceptance. Perhaps, for this reason, yoga is best for those who think they can’t.It doesn’t matter if you can’t do a single pushup, or if your hands don’t even touch the ground in a forward bend. There is a famous saying by Sri K. Pattabhi Jois, founder of the Ashtanga yoga method that says “practice and all is coming.” Yoga is about dedicating oneself to their practice as a means of becoming more self-aware. Some of the advanced poses are bonuses of a regular practice, but not everyone gets there and that is completely OK. Yoga is an individualized practice and you work wherever you are comfortable.
Here are some reasons why yoga is truly for everyone.
1. You can find a style that suits your needs – All yoga classes are not created equal. Some are more vigorous while others are based more on meditation or relaxation. There are even therapy-based yoga classes which specialize in specific types of injuries or ailments such as chronic back pain or rheumatoid arthritis. Do some research, reach out to different yoga instructors to get an idea of their style, and possibly try out a few different types. When you find one that suits your needs, stick with it!
2. Yoga is a personal practice – The main goal is not something physical, like building strength or getting lean abs. The most important aspect of any yoga practice is finding oneself, accepting oneself as they are, and working to become a better person on the inside. Everyone’s journey is different and unique and one should not compare themselves to others. Many yoga styles even encourage developing a home-based practice as a means of personalized self-growth.
3. Yogis are non-judgmental – Yoga encourages a completely judge free atmosphere. Yogis will generally be very accepting and supportive in your journey. They will not judge you for your size or abilities, mostly because they are focusing on their own personal journeys…not to mention they were once beginners as well. Just try it. Sign up at a yoga studio for the minimum amount of classes they offer and commit to sticking it out. I guarantee you will be surprised by how supportive and welcoming everyone will be.
4. You are bound to get better with time –One of the worst excuses you can give is that you are not flexible/strong/skinny/whatever enough to do yoga. You must remember that every single person started somewhere…yes even the most advanced yogis were once beginners. One of my biggest inspirations is Kino Macgregor, who is a well-known Ashtanga yogi who travels worldwide to teach. She didn’t begin yoga until 19 years of age without any training in movement therapy, and is now learning the fourth series of Ashtanga yoga (there are six series and most people never move beyond the first series!).
With patience, and practice comes change. You may only be able to touch your shins in a forward fold, but a few months down the road you will get to your toes. You might need a wall or a teacher to help you into a headstand but one year down the road you will do it on your own. So long as you don’t give up, change is bound to occur.
The change that has occurred through my yoga journey extends far beyond physicality. Sure I can touch my head to my shins in the forward fold (something I never thought I would do). I can balance upside down on my forearms. But more than any pose, I have gained an appreciation for myself; an appreciation for what I am capable of becoming, an appreciation for who I am and what I have. I’ve learned patience, I’ve learned mindfulness, and most importantly, I’ve learned to love myself even on the bad days. Now that is an important lesson for anyone.
This year we are starting a program for all lady sports or fitness trainers who are helping many people out there to achieve their fitness goals.
Specially tailored for ladies only, Nashata’s Groovy Trainer program offers a full set of modest activewear with Groovy Trainer prints on each piece for FREE. The full suit comprises of black Iman sports hijab, Leia ultra top, and harem pants worth RM357 or USD89 (special printing inclusive) Yes, only selected Fitness Trainers get to wear the Groovy Trainer outfits.
Not only that, throughout the year, Groovy Trainers get 15% discount for all purchases at nashata.com and support from Nashata for their sporting or fitness program on our network of social media.
To qualify, one needs to be either a certified fitness trainer or associated with a fitness center, fitness organisation or sports group. We welcome trainers from all types of sporting activities to join the program. One could be specializing in certain type of sports like swimming, zumba, yoga, pilate or boxing.
So, if you are a sports or fitness trainer, no matter where you are, join the Groovy Trainer program and if you have an awesome trainer or know of one, please get her to embark into this program. To register, fill up the form at http://bit.ly/groovytrainer by 31 January 2016. Announcement will be made first week of February 2016.
Selected sports or fitness trainers get to wear the FREE full suit with the little prints (as below) on the sports hijab, top and harem pants. Be the Groovy Trainer and let’s make fitness a fun and healthy experience to our sisters.
Groovy trainer prints on Full Suit
Questions can be sent to contactus@nashata.com or whatsapp +6012-3112489.
Yoga is a full-body workout that really incorporates a great balance that is hard to find in other exercise routines. It encompasses both physical and mental strength, endurance, flexibility, balance, and relaxation all in one. It’s quite near impossible to hit all of those elements together in any other form of workout. Since we’ve been focusing a lot on endurance and strength training I thought it would be nice to take it a little slower this week with a morning yoga routine.
This workout is meant to flow so you should move through each pose back-to-back with no rest in between. If you wish you may repeat this sequence up to 4 times. So grab bottle of water and lets hit the mat!
Tree Pose (Vrksasana)
Forward Fold (Uttanasana)
Plank Position (Phalakasana)
Yoga Push-Up (Chaturanga)
Upward Facing Dog (Urdhva Mukha Svanasana)
Downward Facing Dog (Adho Mukha Svanasana)
Warrior I (Virabhadrasana)
Cat-Cow (Marjaiasana & Bitilasana)
Child’s Pose (Balasana)
DESCRIPTIONS
Tree Pose (Vrksasana)
Start in Mountain Pose with feet shoulder width apart and hands on hips. Inhale and bring the sole of your right foot to your inner calve or thigh. Exhale to reach the arms overhead. Stay here for 5 breaths, then repeat on the other leg.
Forward Fold (Uttanasana)
Begin in Mountain Pose by standing with feet shoulder width apart and hands on hips. Take a deep breath in and then exhale as you hinge at the hips to bend forward, sucking in the belly. Bring hands flat onto the ground right by the outer edges of the feet. To modify you may either use a yoga block or keep the knees bent. Stay here for 10 breaths.
Plank Position (Phalakasana)
From forward fold, inhale and lift the chest up and look forward to straighten the spine, then exhale and step back one foot at a time until you are in a full plank position. Hands should be flat on the ground directly under the shoulders, feet hips distance apart. Squeeze the abs here and be sure to keep the body in a straight line. Hold for 5 breaths.
Yoga Push-Up (Chaturanga)
From your plank position, keep the elbows close by your side and directly over the wrist, then exhale and slowly lower the body to hover a few inches above the ground. Fully engage the body and squeeze the abs. To modify you may drop down to the knees. Hold this position for 3-5 breaths.
Upward Facing Dog (Urdhva Mukha Svanasana)
From Chaturanga, inhale and bring the chest forward and straighten out the elbows until they are directly under the shoulders. Switch from tucking your toes to pressing the tops of the feet on the floor and keep drawing upward through the chest. Lift the torso and legs a few inches off of the floor. To modify you may slightly rest the thighs on the floor. Hold for 3-5 breaths.
Downward Facing Dog (Adho Mukha Svanasana)
From upward dog, exhale and press back into down dog by lifting the tailbone upwards towards the ceiling. Curl the toes under and re-position the body so that the feet are hips distance apart and weight should be evenly distributed between hands and feet. Draw the sit-bones back towards the wall behind you and try to press the back heels into the mat for a nice stretch along the hamstrings. The ears should be aligned with the upper arms and let the head relax but do not let it dangle. Stay here for 5 breaths.
Warrior I (Virabhadrasana)
Here is where you finally get to relax those arms! From down dog, inhale as you lift the right leg high then exhale and step it forward in between the hands. Spin the left heel inwards so the foot is flat and the toes are pointing slightly out. Exhale as you lift the arms up above the head, bringing the body into a deep lung. Relax the shoulder blades down the back and allow the bent knee to come slightly forward over the right ankle. Square the hips towards the front of the room and stay here for 5 breaths. Then, inhale and switch to the other side simply by pivoting around and bending the left leg forward to lung on the other side. Hold here for another 5 breaths.
Cat-Cow (Marjaiasana & Bitilasana)
Shake out the legs and make your way back down to the mat. Start on all fours (tabletop position) with the knees directly under the hips, wrists directly under the shoulders, toes tucked under, and the spine in a neutral position. Inhale deeply, then exhale and make your way to the cat position by tucking in the chin and arching the spine towards the ceiling. Engage your abs and think about pulling the belly button in and up. Then, inhale and begin to enter cow position by arching the back in the opposite direction, releasing the abs and fixing your gaze up towards the ceiling. Repeat the Cat Poses on your exhales and Cow Poses on your inhales for 10 breaths.
Child’s Pose (Balasana)
From tabletop position inhale deeply, then exhale and, leaving your feet where they are, pull the tailbone back and lower the torso over the thighs. Lengthen the spine by pulling the ribs and tailbone away from each other and reach the crown of the head away from your shoulders. Keep the arms extended in front of the body. Hold for 10 slow and deep breaths.
PICTURE CREDITS:
http://images.meredith.com/fitness/images/2006/08/ss_FI090106TRYIN002.jpg
http://www.yogajournal.com.au/wp-content/uploads/standing-forward-bend.jpg
http://www.anahataproject.com/storage/_COB0099.jpg?__SQUARESPACE_CACHEVERSION=1429973407981
http://yogadoctors.com/DrEdenGoldmanBlog/wp-content/uploads/2011/08/HP_209_Chaturanga_2481.jpg
https://yoginisam.files.wordpress.com/2012/06/up-dog.jpg
http://www.joannesumner.com/js/tinymce-upgrade/plugins/imagemanager/files/downward_facing_dog.jpg
http://yogahathayoga.com/wp-content/uploads/2013/10/Iyengar-Balance-Warrior-1.jpg
http://kimfischyoga.com/wp-content/uploads/2010/08/20100215-0010.jpg
I’ve been on a yoga roll lately. I think I was drawn to it because it has principles so different from running – non-competitive, heart-pumping without the adrenaline rush, and taking your time to focus on progress instead of perfection. Yet I think it complements my running routine really well – I learn to listen to my inner-self, build strength and flexibility, and helping me to breathe better.
Contrary to popular belief, yoga is not all about meditation, chanting, and relaxing poses. Thanks to Fit Muslim Girl’s blog post on Which Type of Yogi are You?, and my previous experience with Hot Yoga, (now I know it’s called Bikram Yoga), I never knew there were so many different types of yoga to explore! So this week, I decided to try a different type of yoga called Vinyasa Yoga by YogaOneThatIWant (YOTIW). As usual, I booked this class through KFit.
According to KFit, Vinyasa Yoga is described as:
Isn’t KFit awesome? Such a nifty and useful little app because I can continue to explore different types of work out without having to commit to a hefty gym membership.
Based on that description, I knew this time around I was not expecting anything relaxing or stretches to straighten any kinks in my muscles. I was prepared for a challenging work out, and it will be a good thing because I really needed to work on toning, strengthening, and balancing. Vinyasa is also great for people with joint problems because they can get some cardio work out, minus the high-impact.
As usual, I like to keep things simple when it comes to yoga. Nothing like a good Nashata Azeeza Zip Up top and my favourite Iman hijab so I can focus more on my poses, not my outfit. Plus this outfit hugs the body at all the right places, so your top won’t slide down in downward dog pose or other inverted poses.
Love the small class. Since there were not many participants, the instructor could go to everyone and check on their poses. We were closely guided to turn or stretch the right muscles first instead of just rushing to get a pose perfectly done.
At the end of the 1 hour session, I got more than just toned muscles; I was also more aware of my posture when I sit or stand, and I was mentally recharged too. I guess Vinyasa yoga helped me more than just finding my balance physically – it also helped me to balance my mind to simply live in the moment.
For more info, head to YogaOneThatIWant’s website (http://yogaonethatiwant.com/yogaone/)
Until next week,
The Weekend Runner.
Yoga seems to be growing immensely in popularity. Everywhere I look I find aspiring yogis. I suppose this has to do with its amazing physical and mental benefits. Yoga encompasses many important aspects of balanced fitness, such as strength, flexibility, relaxation, and perhaps most importantly, inner fortitude. Yoga is a practice of constantly challenging both the mind and the body. As I have taken an interest in yoga myself I have been getting a lot of questions from women asking where to begin with yoga.
The first and most important step in beginning a yoga practice is determining which type of yoga is right for you. Yoga is such a personal and individualized practice that is not a one-size-fits-all. The type of yoga I perform may not be right for someone else, and vice versa. It’s all about your interests, your goals, and your personal style. Here I will discuss six common forms of yoga. It is my hope with this post that you will be able to find your inner yogi!
Hatha Yoga
The term hatha yoga refers to a few different styles of yoga that are combined to create a simple class that teaches the basic poses. Although this form of yoga can differ, in general it is a gentle, slow-paced class that combines poses with breathing techniques. Hatha yoga is great for beginners but keep in mind that you may have to try out a few different classes to find one that suits your pace.
Lyengar Yoga
This gentle form of yoga is slow-paced and very detail-oriented, really emphasizing proper alignment in order to strengthen the muscles while protecting the joints. These classes often use props like yoga blocks and straps in order to help the practitioner get into the poses. For these reasons, lyengar yoga is another great style for beginners who want to learn proper technique, as well as people who suffer from pain. However, if you are experiencing pain due to some type of neck, back or other injury, you should always consult with a physician before taking up any form of physical activity, including yoga. This class is often quite long, between 90 minutes to two hours, and includes standing, seated and twisting asanas (poses) as well as inversions like shoulder stands and backbends. Don’t let the inversions scare you away! They provide many benefits to the physical body and your teacher will always help you to modify and work your way up.
Kundalini Yoga
A very soft form of yoga that is more about the emotional experience, rather than the physical one. Classes include a mix of meditation, breathing techniques, chanting, and yoga poses. Kundalini yoga is great for those who are looking to gain the relaxation benefits of yoga.
Bikram Yoga
Also known as hot yoga, this is a more challenging type of yoga where you do a sequence of 26 poses in a very hot room that is above 100 degrees Fahrenheit (37.8 degrees Celsius). Hot yoga is great for those wanting to increase flexibility, as the heat tends to loosen up the muscles, which in turn increases one’s ability to stretch further.
Vinyasa Yoga
Also known as power yoga this type of westernized yoga is somewhat like hatha in that it contains a mix of different yoga styles, but is more fast-paced. This is a very athletic and challenging form of yoga and is great for those who are ready to move at a faster pace and those who want to lose weight. Power yoga is based on the sequence of poses in the ashtanga yoga series which we will get to next. This yoga class will include vinyasa’s (sequences of continuous movement), standing and seated asanas, and even some inversions.
Ashtanga Yoga
This is probably the most physically demanding of all yoga forms. Ashtanga includes a non-stop series of vinyasa’s and asanas combined with a breathing technique to connect the mind and body. This style of yoga is deeply rooted in tradition and is practiced the same way every-time with the practitioner mastering poses one at a time as they are physically able. This form of yoga is great for those who are relatively experienced in yoga as well as those who like structure and challenge.
