SEASON 1 | EPISODE 12 | SHOW NOTES & TRANSCRIPT
EPISODE TITLE: A Teen’s Perspective on Developing Strong Ties That Bind and Inspiring Women Teachers | SMART and Productive Strategies To Achieve Physical Wellness (2nd Edition)
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
- “Corporation Motivation.” This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
- “Touching Moment One Pulse. This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
- “Sneaky Snitch.” 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 20th, 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.
- “Chill 3” by Hardi Kamsani, March 27th, 2021 (New York, U.S.A.). This work is an original contribution by the artist for the ASK Trio About Wellness podcast.
- “Jazzy Chase 1” by Hardi Kamsani, March 12th, 2021 (New York, U.S.A.). This work is an original contribution by the artist for the ASK Trio About Wellness podcast.
- “Rising Synth” by Hardi Kamsani, March 12th, 2021 (New York, U.S.A.). This work is an original contribution by the artist for the ASK Trio About Wellness podcast.
- “WO 2” by Hardi Kamsani, March 27th, 2021 (New York, U.S.A.). This work is an original contribution by the artist for the ASK Trio About Wellness podcast.
- “Latinx 1” by Hardi Kamsani, March 27th, 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 4th, 2021 (New York, U.S.A.). This work is an original contribution by the founder for ASK Trio About Wellness podcast.
Co-Sponsors
Hardi Kamsani and Azman Repin (M. S.)
Hosts
Azimah Azman, Azfar Azman and Syazana B. Mohamed Sani (M. S.)
Guest Speakers
Zarina Noor
Scriptwriter | Producer | Director
Syazana B. Mohamed Sani (M. S.)
ASK Trio About Wellness podcast is a production of ASKtrioWello LLC (New York).
Disclaimer
The 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.
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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 | A Teen’s Perspective On Developing Strong Ties That Bind and Inspiring Teachers
[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 twelfth episode of the podcast with me, Syazana, and the Astro Duo: Azfar and Azimah.
[Azfar] Have you ever wondered what makes friendship, brotherhood, sisterhood or any type of relationship strong and meaningful? What makes us trust each other and develop a strong bond between us? What is that special connection that we have with our family members, friends or relatives and how is it different from person to person?
We don’t usually think much about these things when we make new friends or talk to our family members and relatives, but these bonds that develop are strong ties that bind us together. Developing strong relationships with people around us is key to achieving emotional and social wellness.
[Azimah] Ahhhaaa! I love chatting with people. I like to make others laugh. Hahaha!
[Syazana] Hmmm! That reminds me of an old saying: Laughter is the best medicine and it can relieve our pains especially emotional and mental stress. Just make sure that you don’t go crazy or laugh like an evil witch, okay!
[Azfar] Let me continue...In my personal experience, my closest friends are those who share the same interests, goals and values as me. They are the ones who play the same sport, enjoy the same activities, eat the same food and lots of other similarities. They may not have the same opinion as me and yes, we do get into arguments at times, but we often put our little differences aside. We strive to settle most of our arguments constructively and learn to be more accepting of each other’s diverse viewpoints.
I treasure my family and friends a lot because they are my source of inspiration and motivation to achieve my life goals and dreams. No man is an island. Human beings cannot live alone because we are social beings who need to communicate and feel a sense of belonging with the world around us. The ideal way is to start building strong relationships with our families first, then our friends. We must not take our relationships for granted because every relationship is a gift that we receive gracefully.
Since we’re still in the month of March, it is worthwhile to reflect on our relationships with the women and girls in our families. We tend to take them for granted! As a result, their emotional and social wellness suffer. When that happens, our families will also suffer from the negative consequences of their human needs being neglected by the rest of the family members. I’m now on a personal mission to find ways to show some appreciation to my dear mom and sister in small but meaningful ways.
Do you have some stories or ideas on best ways to show the women and girls in your family some tender, loving care? Send us a text or voice memo with your name, country of residence and story or ideas to [email protected] now! You could be the next winner of the ASKtrioWello Club VIP membership giveaway!
[Azimah] For the last two weeks, we talked a lot about women who made this world a better place for everyone.
[Syazana] Today, let’s talk about women and one of their all-time favorite occupations: teachers and teaching! Recently, I had the privilege to reconnect with several former teachers. One of them is my Malay language teacher from Raffles Girls’ School, Mdm Rohayah Mohammad. She had touched and inspired the lives of thousands of Malay girls and Malay speaking girls.
Cikgu Rohayah is now in her 80s. By the way, we call her “cikgu” because “cikgu” or guru means teacher in Malay. She’s been living in Perth, Australia for 25 years after living in Adelaide, Australia for six years. She lives with her extended family over there. When I contacted her to get some historical data about the Malay Society for an article that I was writing for the school’s Malay Language eNewsletter, Cikgu Rohayah had gladly given me all the relevant information. I find it amazing that she could remember many students' names, their cohorts, classes and she’s still in touch with many of them! I was truly inspired by her sharp mental ability at such a ripe age.
[Azimah] Oh wow! I hope when I grow old, I can still remember my parents’ names, my brother’s names and more!
[Syazana] Ooo yeah! I would love some words of wisdom from Cikgu Rohayah on life, learning and how to achieve optimal productivity and wellness.
[Azimah] Stay tuned to the next episode to find out more!
~ End of Segment I ~
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SEGMENT II | SMART and Productive Strategies To Achieve Physical Wellness
Coming 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] Now it’s time to welcome our special guest...
[Azimah, Syazana] Welcome back, Coach Zarina! Selamat datang!
[Azfar] Welcome back to ASK Trio About Wellness podcast! Bienvenido de nuevo a la ASK Trio About Wellness Podcast!
[Zarina] Thank you! Hello everyone!
Time flies when one is having fun! This is my twelfth and final episode with the ASK Trio About Wellness podcast for the physical wellness audio podcast series this season. I hope my segment has inspired and motivated you to start exercising or perhaps try a new type of exercise that fits your lifestyle. In this episode, I will try to summarise all the content in segment two of the physical wellness series to help you recall what we have learned over the three months. At the same time, I’ll try to add more information to expand your skills and knowledge in physical activity and exercise.
[Azimah] Hang on! Is it THREE months already?
[Azfar] Oh my!
[Syazana] Don’t worry! If you like Coach Zarina and trust that she can provide more useful skills and knowledge to help you in your journey to physical wellness, I’ll make sure that she’ll be back for a bonus episode next week!
[Azimah, Azfar] Yeayyy! Woohoo!
[Syazana] We’re also planning to add a video podcast series through the new ASKtrioWello Club membership that is scheduled for launch in April! Please help to spread the word to your families and friends so that we can reach out to more listeners and supporters around the world.
[Zarina] YES! Please share this podcast with your circle of friends and relatives. Visit ASK Trio About Wellness Podcast Podsite via ASKtrioWello website at www.asktriowello.com.
[Azfar] Become a patron and select a monthly pledge of USD$1.99, USD$4.99, USD$9.99 or USD$99. You’ll gain access to exclusive patrons-only premium content and enjoy member rewards according to the amount pledged. To make a pledge, visit our patron page at https://patron.podbean.com/asktrioaboutwellness now!
[Azimah] Okay! Let’s start the ball rolling…
[Azfar] Ahaaa! Imagine you’re going bowling and aiming for a strike! Each of the ten (10) pins that you need to knock down represents an episode. So excluding the first episode, which was just an introduction, you have ten (10) episodes to handle.
[Zarina] Ready or not, here it goes…
First of all, remember that a short exercise is better than nothing! It could also be any form of physical activity. You may choose to climb the stairs instead of the elevator or take a longer walking route to your favorite store! Best way to help keep you on track and power your success is to set a short realistic goal. The SMART goal method. SMART is an acronym that stands for Specific, Measurable, Attainable, Relevant and Time Bound.
S | Be specific with your goal and avoid broad goals. The more specific you are, the more likely you will work towards achieving it.
M | Ensure that your goal is measurable. This means that you can measure your progress. It is important to keep yourself motivated. You could choose to either weigh yourself every week or perhaps measure by how your clothes fit.
A | The goal is attainable and not impossible. This means that you should set yourself up for success in achieving your goal. It is important to help pave the way or path of your success and not failure.
R | Consider that it should be relevant to you. The goal that you set is for your benefit and matters to you first.
T | Time bound refers to setting a deadline for your goal. This will help you avoid postponing your scheduled workouts and help you to stay focused on achieving that goal.
[Azimah] What should I do when I am in a bad mood, Coach Zarina?
[Zarina] On days that you feel down or unmotivated, just take a short break and resume as soon as possible. The key to achieving your goal is consistency and determination or willpower! Avoid making excuses for yourself. There are small steps that you can take to get you back on track. Here’s the a productive way to boost your motivation to exercise:
#1: Start with a 10-minute session per day. You could sneak in a workout during a commercial break while watching TV or before jumping into the shower.
Or
#2: Create a playlist and go for a solo walk or walk with your friends during lunch time. You could also get your family to go for a walk after dinner.
Don’t think that exercise will wear you out or make you tired for the rest of the day. It is actually an energy booster! It helps to strengthen your heart and builds your stamina! It also promotes the release of natural endorphins that will relieve pain and stress.
Regardless of (your) age, abilities, shape and size, everyone can reap the benefits of exercise. Incorporating exercise in your lifestyle helps to improve your mental health and the quality of your well being.
[Azfar] How do you motivate yourself to exercise regularly?
[Zarina] I get asked that question many times. Here are my recommendations for a productive and SMART way to achieve physical wellness.
#1: Set a short realistic goal
It feels great after accomplishing a goal. That sense of achievement inspires me to keep going.
#2: Think about the post workout feeling.
It’s usually very relaxing and helps me to sleep better.
#3: Dedicate an area for workout.
I do not have much space in my apartment but having all my gears in one spot helps. When I plan to cycle early in the morning, I’ll make sure that the cycling shoes, towel and most importantly an awesome playlist are ready before I go to bed.
#4: Get family members or friends as workout buddies.
They will hold you accountable for the group’s goal when you missed a session. With reminders from them, you’ll tend to be more regular and not skip your workout sessions. They are also there to inspire and challenge you to keep going and be better. Do you still remember my workout buddy, V. Patel who started this journey with a goal to lose weight? She has lost 59lbs! She has boosted her stamina and doing longer endurance exercises now.
[Azimah] Bravo! Bravo!
Exercise is one great way to improve your physical wellness. Making sure to get at least seven (7) hours of sleep, having a well-balanced diet and taking measures to stay and prevent getting sick are also important factors. For most adults, the current recommendation is to get at least 150 minutes of physical activity that is of moderate intensity. That’s about 30 minutes, five (5) times a week. For teens, the recommended duration is 60 minutes of moderate to vigorous physical activity on most days. When exercising at moderate intensity, you might not be able to sing but you can still talk to someone without gasping for air.
[Azfar] What are some reminders for beginners or those who are just starting out?
Reminder #1
I would like to remind everyone to first check with your physician, doctor or specialist before starting any form of exercises or increasing the intensity of your physical activity! If you are new to exercise or have taken a long break, do take steps to ensure all the extra precautions are observed. Please stop immediately if you feel dizzy or feel a sudden sharp pain.
Reminder #2
Always warm up your body before exercising. It helps to prepare your body for a more intense routine. Begin with light cardio and add a few dynamic stretches. These stretches are controlled continuous movements of your body through its range of motions. Often, they simulate the exercise that you’re about to do.
Reminder #3
Stay hydrated throughout your session. Drink before, during and after your workout.
Reminder #4
Cooling down is just as important as warming up. This is your recovery time when you reduce the intensity of the exercise and bring the heart rate down. Do include static stretches as they are best done when the muscles are warm and the stretch is held for a period of time. These will lengthen the tissues and improve the range of motion of your joints, reducing muscular pain and joint pain. You can find examples of these stretches in Episode 4.
[Azimah] Do you have more information to share with us today?
[Zarina] Yes, of course! Other than dynamic and static stretches, other common stretching techniques that you can practice includes:
#1: Active Isolated Stretching (AIS)
According to American Council of Exercise (ACE), Active Isolated Stretching (AIS) is when a “stretch technique is held for only two seconds at a time. It is performed repeatedly for several repetitions, each time exceeding the previous point of resistance by a few degrees. Much like a strength-training regimen, AIS is performed for several sets with a specific number of repetitions.”
#2: Myofascial release
“Through the use of a foam roller or similar device, myofascial release relieves tension and improves flexibility in the fascia (a densely woven specialized system of connective tissue that covers and unites all of the body’s compartments), and underlying muscle. Small, continuous back-and-forth movements are performed over an area of two (2) to six (6) inches for 30 to 60 seconds. The individual’s pain tolerance will determine the amount of pressure applied to the target area.”
It is important for you to know the difference between each stretching technique to avoid injury. Once you feel a little sweat and warm all over your body, you are ready to exercise.
[Zarina] Do you remember the four (4) types of exercise?
[Azfar, Azimah, Syazana] Oh yes! Yeah! Yup!
[Zarina] Can you mention all the four (4) types of exercises? What’s the first one, Azfar?
[Azfar] #1: Endurance Exercise! It’s my favorite because I love to run.
[Zarina] Correct!
#1: Endurance Exercise
Endurance exercise is probably the most popular type and also known as cardio and aerobic exercise. These types of exercises increase your breathing and heart rate. Working your heart, lung and circulatory system, keeping them healthy while improving your total fitness.
What’s the second type of exercise, Syazana?
[Syazana] Strength exercise! It’s one of my favorites! You know...I still have the pair of purple dumb bells that I bought when I was around twenty four years old! Each one weighs only two pounds. I will try to be productive by doing strength training with the dumb bells while I’m chatting on the phone with my sister or dad from Singapore or sometimes while listening to podcasts or watching a movie with my family.
[Zarina] Wow! You’re setting a good example for your teens!
[Syazana] Well, children learn from parents so I’m trying to be a role model in this journey to physical wellness. Just like you!
[Zarina] Great! #2 Strength Exercise
Strength exercise, also known as resistance and weight training helps to develop strong muscles and bones. It involves using your own bodyweight or tools like resistant band and dumbbells to stimulate muscle development, build strength and endurance.
[Zarina] Next, what’s the third type of exercise? Azimah, you know this one very well!
[Azimah] Hehehe! The third type of exercise is balance exercise. My favorite is the warrior pose! Haiyaaa! Psshhh!
[Zarina] Yeah, I know! It’s great to see that you are able to hold a movement for a longer duration of time now. Keep up the good work, Azimah!
[Azimah] Thank you! Gracias! Terima kasih! Shukran! Merci!
[Zarina] Wow! 5 different languages. Cool!
[Syazana] Yeah! So cool! I’m happy whenever Azimah is learning something new and having fun at the same time while she’s on this podcast.
[Zarina] Moving on to #3: Balance exercise
“Balance training involves doing exercises that strengthen the muscles that (and) help keep you upright, including your legs and core. These kinds of exercises can improve stability and help prevent falls.”
[Source: Watson, Stephanie. (2020, Nov 23). Balance Training: How it works. Retrieved February 4th, 2021 from the World Wide Web
https://www.webmd.com/fitness-exercise/a-z/balance-training]
#4: Flexibility exercise
Last but not least, the fourth type of exercise is flexibility exercise. Flexibility exercise is done by stretching your muscle. It makes your body limber and easier for the joints to move in different directions.
Now that you have a better understanding of all types of exercises, 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. Do you also remember that I had mentioned about a routine that you can do in 15 minutes to burn about 150-200 calories? That training is known as High Intensity Interval Training or in short HITT. I will present the HIIT and different ways to challenge your body in the bonus episode next week.
[Azimah] So, don’t miss this chance! Stay tuned to the...
[Zarina] See you next week!
~ End of Segment II ~
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~ End of episode ~
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