Love and Happiness In The Spring | Physical Wellness Finale With Phenomenal Woman Trailblazer in Community Well-Being, Coach Zarina Noor

SEASON 1 | EPISODE 13 | SHOW NOTES & TRANSCRIPTSEGMENT I | Love and Happiness In The Spring | Physical Wellness Finale With Phenomenal Woman Trailblazer in Community Well-Being, Coach Zarina Noor Music Copyright and Attribution “On My Way” by Kevin MacLeod. This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US“Dark Hallway (clean).” This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US“Inspiration” by Ethan Tay. February 20, 2021 (Sydney, Australia). This work is an original contribution by the artist for the ASK Trio About Wellness podcast.“Pro Wellness” by Ethan Tay. March 9th, 2021 (Sydney, Australia). This work is an original contribution by the artist for the ASK Trio About Wellness podcast.“Anders Heavy 1” by Hardi Kamsani, April 2, 2021 (New York, U.S.A.). This work is an original contribution by the artist for the ASK Trio About Wellness podcast.“Spring” by Hardi Kamsani, April, 2021 (New York, U.S.A.). This work is an original contribution by the artist for the ASK Trio About Wellness podcast.“Wo 3” by Hardi Kamsani, April 2, 2021 (New York, U.S.A.). This work is an original contribution by the artist for the ASK Trio About Wellness podcast.“Groove 3” by Hardi Kamsani, April 2, 2021 (New York, U.S.A.). This work is an original contribution by the artist for the ASK Trio About Wellness podcast.“Groove 3” by Hardi Kamsani, April 2, 2021 (New York, U.S.A.). This work is an original contribution by the artist for the ASK Trio About Wellness podcast.“Sounds of Nature” by Syazana B. Mohamed Sani. January 4, 2021 (New York, U.S.A.). This work is an original contribution by the founder for ASK Trio About Wellness podcast. Co-SponsorsHardi Kamsani and Azman Repin (M. S.)HostsAzimah Azman, Azfar Azman and Syazana B. Mohamed Sani (M. S.) Guest SpeakersZarina Noor Scriptwriter | Producer | Director Syazana B. Mohamed Sani (M. S.) ASK Trio About Wellness podcast is a production of ASKtrioWello LLC (New York). DisclaimerThe information provided in the ASK Trio About Wellness podcast is for educational purposes only. You should consult your doctor, specialist or personal trainer for advice on your physical wellness goals before you plan to follow any of the suggestions or recommendations in this podcast. All Rights Reserved ©ASKtrioWello LLC 2021. * * * TRANSCRIPT Hello! Hola! Marhaba! WELCOME to the ASK Trio About Wellness podcast! Join me, Syazana Sani and the Astro Duo, Azfar Azman and Azimah Azman, your hosts from New York. Let’s strive to educate, regenerate and elevate family institutions through optimal productivity and wellness education, one episode at a time. ARE YOU READY to listen to inspirational stories of trust, respect, acceptance, integrity, love and social responsibility from multicultural families and special needs communities? Sit back, relax and be inspired by the awesome people that we highlight in the first segment of the podcast… SEGMENT I | Love and Happiness In The Spring![Azfar] Welcome back to the ASK Trio About Wellness podcast! This episode is co-sponsored by Hardi Kamsani and my dad, Azman Repin. Thank you and may God bless you.   [Azimah] Hello! May peace be upon you![Syazana] You are listening to the thirteenth episode of the podcast with me, Syazana, and the Astro Duo: Azfar and Azimah. Recently I signed up for an online course with Coursera: The Science of Well-being. Let’s talk about happiness and well-being! What makes you happy? How about you, Azimah?[Azimah] The snow has melted! I’m so happy that spring is here![Syazana] Me too! Isn’t it fun to start cycling again?[Azimah] Yeah! So, no more wellness walks in the snow?[Syazana] Ahaaa. More cycling and walking in the spring! [Azimah] I’m so happy that my Dad bought my favorite food: Yemeni lamb and chicken platter on my fifteenth birthday. Plus, I got a new handbag from you, Mom! Thank you so much! Muah! Muah![Syazana] You’re most welcome, my darling princess teenage girl superhero! No matter how much your mom and dad nag at you, we still love you to the moon and back home.[Azimah] Awww! That’s so sweet![Syazana] Okay! How about you, Azfar?[Azfar] For me, some of the things that make me happy are doing activities in the outdoors and nature. I love to breathe the fresh air and gaze at nature, day and night. During the daylight, I would look at the greeneries around me, the clear blue sky and the various animals that roam around. When the night falls, I love to stare up into the dark sky and stargaze. This is one of my favorite moments because I get to see the bright moon, stars and planets that are billions of light years away and yet they are so close as if I can catch them with my own hands. [Syazana] Do you know what makes ME happy TODAY?[Azimah] Hmmm...I’m not sure![Azfar] I think I know…it has something to do with the podcast, right? [Syazana] You’re right, Azfar! I’m happy that we’ve come this far for the podcast with thirteen episodes published and we’ve gotten a total of 571 all-time downloads via Podbean Podcast hosting platform. We’ve reached out to listeners in the U.S.A., Australia and Singapore. Did you know that listeners can also find us on Google Podcasts?[Azfar] Really? That’s good! How about Apple podcasts and Spotify?[Syazana] Yup! Our next goal is to have a presence in other mainstream podcast platforms such as Apple podcasts and Spotify. We’re also looking at having our own YouTube channel soon.[Azfar] That’s really cool! [Azimah] Did we receive any good feedback from our listeners?[Syazana] Yes, of course! Positive feedback and reviews from real people are important for our podcast-centered business and these listeners are the social proof or real evidence of people who enjoy listening to our podcast. [Azfar] Let’s give a shout out to our listeners who gave us their feedback, shall we?[Syazana] Certainly! Let’s check out the latest feedback or review that we’ve received. Why don’t you read it out loud, Azimah![Azimah] Sure! Let’s read this feedback from Sheima, New York. Hey! I know her!“I really enjoy the variety of information that’s given. I really like hearing from a special needs kid’s perspective and also listening to the different segments with the guest speakers. I actually really like listening to these episodes during my study breaks.”Sheima Benchaita, College Student, New York’s Capital Region.[Azfar] Thank you so much, Sheima! May God bless you! [Syazana] Wow! That’s from Sheima Benchaita, a college student from New York’s Capital Region. That feedback certainly made my day! I think we should continue to include listeners’ feedback in segment one of all our future episodes! [Azimah] That is a great idea.[Syazana] Next week, we’ll also start recommending books on wellness that we’re currently reading. [Azimah] So, stay tuned to the next episode! ~ End of Segment I ~ * * * SEGMENT II | Physical Wellness Finale With Phenomenal Woman Trailblazer in Community Well-Being, Coach Zarina NoorComing up next…In the second segment of the podcast, we’ll learn about productivity and the nine dimensions of wellness—physical, emotional, environmental, spiritual, social, intellectual, mental, occupational and financial wellness—so we can survive and thrive in this unpredictable world. This week, you’ll get tips and strategies on how to embark on your wellness journey through physical wellness with Coach Zarina from New York City. [Azimah, Syazana] Now it’s time to welcome our special guest...Coach Zarina! Woohoo![Azimah, Syazana] Welcome back, Coach Zarina! Yeayyy![Azfar] Welcome back to the ASK Trio About Wellness podcast! Bienvenido de nuevo a la ASK Trio About Wellness Podcast!  [Zarina] Thank you! Hello everyone! Today is my final appearance on the physical wellness segment of the audio podcast this season![Syazana] Yes! As promised last week, this is the bonus episode with the phenomenal woman trailblazer honoree in Queens District 26, New York City (NYC) for “community well-being”...the incredible fitness guru, Coach Zarina![Zarina] Awwww! Are you ready to workout with me one last time? [Azimah] Oh yeah! [Azfar] Absolutely![Syazana] Ready to shake it up![Zarina] I am sure most of you are ready to create your own routine. Last week, I talked about Circuit Training, a fun workout that also challenges your body in different ways. But for now, here are some ways to increase the intensity of your workout.Let’s try it!#1: Add a little jump to your workout.An example would be to replace your lunges to power or jump lunges. It’s done by lowering yourself into a lunge. Then jump up, switch the directions of your legs in the air before landing in a lunge.#2: Lift heavier weights. Choose a dumbbell and aim to do 16 reps of a movement where you will find it challenging to complete the last rep. Once you are able to complete it with ease, add more weight but reduce the rep to 10. #3: Add compound movementsThese are multi-joint movements that also work more than one muscle group at the same time. An example would be adding bicep curls to your lunges. #4: Changing the tempo of your workout.Alternating between normal speed and slower speed of a movement. For example, counting two seconds when lowering yourself in a push up and one second up. #5: Include Interval training This type of training is done by alternating short bursts of high intensity work out with a slower active recovery. In the last episode, I had mentioned about a routine that you can do in 15 minutes to burn about 150-200 calories. Do you guys remember?[Azimah] Yes![Azfar, Azimah] Of course! [Azfar] It got me so curious![Zarina] Good! That training is known as High Intensity Interval Training (HITT). This is the type of training that you can do for a short period of time and yet get great results! “With HIIT, you not only burn a lot of calories during the workout, but because of the high intensity you will continue to burn calories as your body replaces energy and repairs muscle proteins damaged during exercise. It uses the body’s reserves of energy and, after a workout, metabolism stays elevated and continues to burn calories for hours after the workout. This is due to something called the excess Post-Exercise Oxygen Consumption (EPOC) effect.”*[Source: 8 Reasons HITT Workouts are so effective. Pete McCall. (Date|Year). Retrieved from the World Wide Web:https://www.acefitness.org/education-and-resources/lifestyle/blog/5073/8-reasons-hiit-workouts-are-so-effective/]“This type of training involves repeated bouts of high intensity effort followed by varied recovery times. The intense work periods may range from 5 seconds to 8 minutes long, and are performed at 80% to 95% of a person’s estimated maximal heart rate, the maximum number of times your heart will beat in a minute without overexerting yourself. The recovery periods may last equally as long as the work periods and are usually performed at 40% to 50% of a person’s estimated maximal heart rate.”*[Source: American College of Sports Medicine. Copyright © 2014 American College of Sports Medicine. This brochure is a product of ACSM’s Consumer Information Committee. Visit ACSM online at www.acsm.org]In segment one of the premiere episode, Syazana gave away the formula for productivity in families. So today, I want to share a simple formula that you can use to calculate your predicted maximum heart rate.[Azimah] Yo! listen up, everyone![Zarina] The formula for predicted maximum heart rate is... 220 - your Age = predicted Maximum Heart Rate (MHR)[Source: Pulse & Heart Rate by Cleveland Clinic medical professional. 11/18/2018 Retrieved from the World Wide Web:https://my.clevelandclinic.org/health/diagnostics/17402-pulse--heart-rate{If you are a 40 year old, your Target Heart Rate (THR)  zone range will be220 - 40 =180 (MHR) At 80% to 95% *(of your) MHR that will be144 - 171 beats per minutes (bpm)At 40% to 50%* (of your) MHR 72-90 beats per minutes (bpm)Let’s calculate our THR and do this 15 minute HITT workout together. Are you ready? [Azimah, Syazana] Yes! Let’s go![Zarina] We will begin with a warm of 60 seconds on each of these exercises.#1: Jump rope Hold the rope / imaginary rope at hip level. Relax your shoulders and engage your abs as you rotate your wrist to swing the rope. Keep your body straight and with a slight bend on the knees, jump on the balls of your feet. #2: Plie squat and calves raiseStand with your feet in a wide stance with toes pointing out. Keeping your back straight and abs engaged, lower yourself as you push your hips back. Take a look at your knees making sure they are in line with your toes. Push yourself back up and raise your heels off the floor as you squeeze your calves. Lower your heels and repeat starting with the squat.#3: Mountain climberBegin in a plank position with hands about shoulder-width apart. Engage your core and with a straight back, bring your right knee up towards your chest. Return to the starting position to switch legs. Pick up your pace and continue alternating till time is up. #4: Inchworm plankStart in a standing position. Roll down gently until your hands touch the ground. Slowly, walk your hands forward until you are one long line in a plank position. Pause. Let’s walk your hands back towards your feet and slowly stand up to the starting position. Repeat. Great job! In this routine, you are going to give it your all, putting in your best effort for 30 seconds and then 15 seconds of active recovery. We will go through all the exercises then take a minute rest before repeating for two or more rounds. Yeah , let’s go…Round #1#1: SkatersStart with a partial squat. With feet hip-width apart and knees slightly bend. Push off your right foot to hop laterally to your left. Keeping your right leg behind you and right arm in front of you. Then jump to your right, bringing your left leg behind you and your left arm in front of you. Keep your abs engaged as you continue to jump side to side till time is up. #2: Push up with ankle tapStart in a high plank position with your hands under your shoulders. Keep your abs tight and legs extended back. Bend your elbows to lower your chest just above the floor. As you push yourself up, lift your hips and try to touch your left ankle using your right hand. Return to the high plank and repeat on the other side. Keep the movement fluid, continue alternating sides till time is up.#3: Jump SquatStand with feet shoulder-width apart. With toes pointing out slightly, bend your knees and send your hips back to a squat position. Best to imagine that you're about to sit on a stool. Then pushing through your heels, jump straight up. Landing softly on the balls of your feet with a slight bend on your knees in a squat position. Repeat. #4: Plank Jack with a TuckStart in a high plank with your feet together. Hop both feet out laterally as wide as you can. Keep your hips up and hop again bringing your feet together. Then hop your feet forward, tucking them towards your abs and back to plank.#5: BurpeesStand with your feet shoulder-width apart. Squat and place your hands on the floor in front of your feet. Hop back, extending your legs to a plank position. Do a push up, hop forward and push through your heels to stand back up. It is very important to keep your back straight and core engaged throughout the exercise. Repeat till time is up. Time for a minute break. Let’s check your heart rate and get ready …Round #2! [Azimah, Syazana] Woo! Round 2![Zarina] Well done everyone! Let’s bring your heart rate down with an easy walk for a minute. Here are a few examples of stretches that you can do. Take a deep breath, delivering oxygen to your muscles to release the stress and promote relaxation. Wonderful!#1: Runners LungeBegin in a plank position with hands directly under your shoulders. Step your right foot forward to the outside of your right hand. Bend your elbows and sink your hips and back towards the ground. Breathe and hold for 30 seconds. Release. Switch legs and repeat. #2: Chest Opener with Forward BendStand with feet hip-width apart. Place your hands behind your back and interlace your fingers as you squeeze your shoulder blades together. Keeping your legs straight, hinge at your hips, tuck your chin and bring your hands over your head or you can also place them on the back of your thighs. Hold for 15-30 seconds and slowly roll yourself up. #3: Wide Toe TouchStand with feet wider than hip-width apart. Raise your arms to your sides with your palm facing forward. Twist your torso and reach your right arm down to touch your left toes. Return to starting position. Switch sides. Feel the stretch along the back of both legs. Continue alternating for 30 seconds. And that wraps up the finale of the physical wellness segment with me!Thank you for joining me in this segment for over 13 episodes. Do continue to stay active and I wish you all the best in your journey to achieve optimal productivity and wellness for your family!  I hope we’ll meet again![Azfar] On behalf of the team at ASK Trio About Wellness podcast, we would like to express our heartfelt gratitude for collaborating with us on this audio podcast![Azimah] We love you, Coach Zarina![Syazana] Yes! We love collaborating with you, Coach Zarina! God willing, we will pursue another project with Coach Zarina. We’re gonna introduce a flash video podcast series on our new YouTube Channel as well as the new ASKtrioWello Club membership program due to kick-off in mid April! [Zarina] That sounds exciting! We’ll be curating modules such as Total Body Workout where we include cardio and strength exercises, upper body including chest and back as well as lower body. [Azimah] Yeah! So stay tuned for more updates in the next episode! ~ End of Segment II ~ * * * We’ve now come to the end of the show today. If you have enjoyed our show, like us on Instagram, Facebook and Twitter @asktriowello a-s-k-t-r-i-o-w-e-l-l-o. Send us your feedback to [email protected] or [email protected]. Visit our website at asktriowello.com and *SUBSCRIBE to ASK Trio About Wellness podcast!*Available on Spotify, Google Podcasts, Amazon Music Podcasts, Tune In, Listen Notes, Pandora, Podbean Podcast App & Player and YouTube@asktriowello as of April 2021. ~ End of episode ~ * * *  Hosted on Acast. See acast.com/privacy for more information.