SEASON 1 | EPISODE #4 | SHOW NOTES & TRANSCRIPT
EPISODE TITLE:
Why Respect and Social Responsibility Are Important Family Values | Types of Stretches for Physical Wellness
Music Copyright and Attribution
1. “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
2. “Ambient Bongos”. This work is licensed under Creative Commons Attribution 0 International License. https://creativecommons.org/publicdomain/zero/1.0/legalcode
3. “Plucky Daisy.” This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
4. “Mister Exposition.” This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
5. “Two Together”. This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
6. “Quiet Panic.” This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
7. “Slow Heat.” This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
8. "Sounds of Nature." A contribution by Syazana B. Mohamed Sani to ASK Trio About Wellness Podcast by ASKtrioWello LLC.
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Co-sponsors
Hardi Kamsani and Azman Repin (M. S.)
Show Hosts
Azimah Azman, Azfar Azman and Syazana B. Mohamed Sani (M. S.)
Guest Speakers
Uzma Popal and Zarina Noor
Scriptwriter | Producer | Director
Syazana B. Mohamed Sani (M. S.)
ASK Trio About Wellness podcast is a production by ASKtrioWello LLC (New York).
Disclaimer
The information in this podcast is for educational purposes only. Please consult your medical doctor, specialist and/or personal trainer for advice on these topics.
All Rights Reserved ©ASKtrioWello LLC 2021.
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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 | WHY RESPECT & SOCIAL RESPONSIBILITY ARE IMPORTANT FAMILY VALUES
PART I
[Syazana] Hello! May peace be upon you!
Welcome back to the ASK Trio About Wellness podcast! You are listening to the fourth episode of the first season of the podcast with me, Syazana, and the Astro Duo, Azfar and Azimah. This episode is co-sponsored by Hardi Kamsani and my husband, Azman Repin. Thank you and may God bless you.
In the last episode, we talked about Global Developmental Delay and how it affects special needs kids like Azimah in terms of what she struggled with and her wish that more people will have a better understanding of her condition.
[Syazana] Now tell us Azimah: Who are some of the amazing people you’ve met here in New York?
[Azimah] I met many amazing people here. One such person is sister Uzma Popal. I miss talking to her, hugging her and taking photos (together)! She’s the one who had motivated me to volunteer at the Muslim Soup Kitchen Project.
[Syazana] Welcome to the show, sister Uzma! Can you tell us more about who you are, what you do, your family values and what you’re doing to build an inclusive community where every voice matters?
[Uzma] My name is Uzma Popal. I work at Al-Hidaya Center as a Senior Educational Program Advisor. I am also the director of one of the center’s programs called The Muslim Soup Kitchen Project, also known as M.S.K.P.
One of the values that is most important to my family and I to help build an inclusive community where every voice matters is respect. We respect each other, our neighbors and everyone we come in contact with. We respect others by giving them their rights. Our family has rights over us, our neighbors have rights over us. When we have guests over, even they have rights over us. Many people tend to forget to fulfill the rights they themselves owe to each other. To me, respecting each other's privacy is important in building good relationships. If we speak nicely to each other instead of using harsh words that could hurt feelings, it shows that we truly respect them. Respecting one another also shows that we love and care for each other. When there is love, we can then build a strong inclusive community.
Like other good Muslim families, my family will go the extra mile to show that we genuinely care for others. For example, during special events or family celebrations, we make goody bags as little gifts to share with our neighbors.
[Azimah] Wow! That is super duper awesome! What’s another family value that’s important to you?
[Uzma] Another important family value is social responsibility. Everyone has a social responsibility towards the community they live in. The volunteers at Muslim Soup Kitchen Project or M.S.K.P. help the less privileged or needy families in our community. One of the ways in which we strive to fulfill our social responsibility is to provide at least 500 meals monthly to those who are homeless and cannot afford food. These numbers are rising due to COVID-19 health pandemic. Many of them are suffering from food insecurity or shortage.
[Azimah] I remembered the first time I volunteered with M.S.K.P., with my family, at a shelter home for (the) homeless! Thank you to you, sister Uzma, for accepting me as a volunteer!
[Uzma] You’re welcome! Helping our neighbors is also part of my faith as a Muslim and is an act of worship. Prophet Mohammad (SAW) May Peace Be Upon Him said “He is not a believer whose stomach is full while his neighbor goes hungry.”
During the health pandemic, some people are not able to continue help at the homeless shelters. However, M.S.K.P. continues to provide food to them during this challenging time. Also, during Ramadan, Al-Hidaya’s M.S.K.P. gave out packaged food items such as oil, rice, flour, canned items as well as pasta and pasta sauce to at least 123 needy families which totaled over 576 people.
Every year, we organize the National Muslim Soup Kitchen Day where communities throughout the U.S. distribute meals to the less fortunate. Even with COVID-19, our volunteers, selflessly put their lives at risk to prepare thousands of meals to feed the poor that day.
We also have the Thrift Stop which is kind of like a thrift store but we don’t sell anything. What happens is every Saturday, from 10:30 AM to 12:30 PM, people can bring in donations, and we also have families that come in and they can take donations. So we take items such as clothes, shoes, home goods, toiletries.
And while we do the bi-monthly drives, so every other month, we’re collecting certain items like books, bags when school starts, in the winter we collect blankets and things like that. So we collect a lot of essential items that people need everyday. We also even collect cans that people can bring in and we use that to raise money (funds).
[Syazana] Sister Uzma, M.S.K.P. volunteers have done so much for the community. You have received many awards, right?
Yes! Alhamdulillah. Our volunteers came from all backgrounds and faith. Both Muslims and volunteers of other faiths also joined us to help achieve our mission: To create unity through serving humanity. We’ve received many awards from local churches and government officials as well as local shelters. So all this would not be possible without the volunteers. So may God accept from them their good deeds and put barakah (blessings) in all the projects of M.S.K.P.
[Azimah] Do you have any advice for our listeners?
[Uzma] Let me ask you: Can you imagine if families don't respect each other? If we just cared about our own rights and not to fulfill other people’s rights? Our neighbors rights? What kind of world would that be? Would you even want to be close to each other? We would hurt each other’s feelings. Everyone would be self obsessed and worry about only themselves. Family institutions would be broken.
Can you imagine if we didn’t share our fortune and food while others around us are dying of hunger? Can you imagine enjoying your holidays and having a happy time with your family while there are neighbors out there who are even more sad than happy during the holidays because they cannot even afford food to feed their families?
Now imagine if everyone cared for one another, respected each other and those who have the means provided for those who do not. A world where everyone is kind to one another. Family members respecting each other, community members putting others before themselves. A world where no one goes to bed hungry.
Only YOU can choose what kind of world you want to live in. So, let’s make a difference in this world together by showing respect, love and fulfill our social responsibilities.
If you would like to volunteer for M.S.K.P., you can email [email protected]. So you can email and we need volunteers all the time. For example for the Thrift Stop, for monthly soup kitchens, you can cook, you can drive, for many other projects. We’re always looking for donations. So, please consider donating as well. You can go to our website: www.mskp.info.
[Azimah] Thank you so much, sister Uzma. So, everyone please support M.S.K.P.! Stay tuned to the next episode...
[Syazana] ...and listen to more stories of trust, respect, acceptance, integrity, love and social responsibility.
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SEGMENT II | TYPES OF STRETCHES FOR 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...Coach Zarina! Woohoo! Welcome back, Coach Zarina!
[Syazana] Yeayyy!
[Azfar] Welcome back to the ASK Trio About Wellness podcast!
[Zarina] Thank you! I hope you’re all staying healthy and remember to take the three precautionary steps before starting any workout sessions.
[Azimah] Oh! I remember! What’s up next, Coach Zarina?
[Zarina] Next, I want to emphasize again that it is important for you to include stretching during your warm up AND your cool down…
There are several types of stretching techniques to choose from. The common ones are:
- Static stretching;
- Dynamic stretching;
- Active Isolated Stretching (AIS);
- Myofascial release; and
- Ballistic stretching.
But for warm up, I would suggest dynamic stretching.
Dynamic stretches are controlled continuous movements of your body through its range of motions. These moves often simulate the exercise that you’re about to do. It helps to prepare your body for a more intense routine. Do you know how?
[Azimah] Uh oh! I don’t know!
[Azfar] Tell us more about it!
[Zarina] As you are doing these continuous movements, your heart rate will increase gradually. This will increase the blood circulation to your entire body, providing oxygenated and nutrients-rich blood to your muscles and the energy for your workout!
[Azimah] Ooohhhh! That’s good!
[Zarina] Warmed muscles also allow you to stretch them thoroughly and help your joints move through wider ranges of motion. This will make you more flexible and increase your range of motion. At the same time, this will decrease the chance of pulling a muscle and getting injured.
[Azfar] Yes! Before I go for a jog, I would normally do stretches too.
[Zarina] Great job! Now, most importantly, dynamic stretching helps to prepare you mentally for what you’re about to do. This means that you’re able to reconnect with your body and try to focus on your upcoming exercise.
And remember: At the end of your workout, it is also very important that you set a recovery period. This is the time when you reduce the intensity of the exercise and bring the heart rate down. I would recommend you to do static stretches.
[Azimah] Hmm...First, I heard you talked about d-y-n-a-m-i-c stretches. Then you mentioned...hmm...what’s that again? S-t-a-t-i-c stretches?
[Zarina] Correct! Static stretching is done when the muscles are warm and the stretch is held for a period of time. This will lengthen the tissues and improve the range of motion of your joints, reducing muscular pain and joint pain.
Now when it's done properly, it will improve your posture, release(s) stress and tension in your muscles. It can also help you feel more relaxed after a workout.
[Azfar] I heard that you lead walking groups in NYC. Do you do those two types of stretches with your participants too?
[Zarina] Yes! I lead two morning walking groups weekly, where most of the participants are active seniors. And as you know it’s winter here in New York, so we spend about 12-15 minutes warming up with a few dynamic stretches. Yes, those stretches that keep you moving!
And today, I would like to recommend some stretches to those who have set walking as their exercise goal.
[Azimah] Aaahhh! I like to go for walks. I can hold (my) hands with my mom, look at the ducks and geese swimming in the ponds nearby. Last Monday was Martin Luther King holiday. My dad drove for almost three hours to (the) Lake Placid. The lake was frozen! My mom and I played with the snow too!
[Syazana] Yeah! That was a lot of fun! We tried to do some outdoor audio recordings too. Maybe we can talk more about that in the next episode.
[Azfar] Right! Let’s do the stretches now!
[Zarina] Okay! But first, let’s start with a few sets of marching on the spot. Keeping your elbows bent close to your body and fist soft, pump your arms up and down in rhythm with your steps. Now remember to breathe in and out through the nose. Good! Last 3-2-1, shake it off. Great! Let’s do these stretches together!
Stretch #1: The Leg swings
Standing on your left leg, we’re (you’re) going to swing your right leg loosely from the hip in a front to back motion.
Ready? Let’s go...front and back, front and back. Keep it relaxed like the swinging of a pendulum. And your foot (feet) should swing no higher than a foot (12 inches) off the ground. Last 2-1 and shake it off. Now we're gonna switch legs. Ready? Good! Let’s go...3...2...and...1.
Stretch #2: Pelvic loops
Stand with your hands on your hips, feet hip-width apart and your knees gently bent. Keep your body upright. Now we’re going to make five (5) slow, continuous circles with your hips, pushing them gently forward, to the right, back and to the left.
Ready? Let’s go...forward, right, back, left. Forward, right, back, left. Forward, right, back, left...two...and last one...forward, right, back and left. Great job!
Reverse the direction. Ready? Forward, left, back and right. Forward, left, back, right...Last one...forward, left, back and right.
Stretch #3: Arm circles
Hold both arms straight out to your sides, making yourself into the letter T. We’re going to make five (5) slow backward circles with your hands, starting small and finishing with large circles, using your entire arms.
Ready? Let’s go 5-4-3-2-1! Shake out your arms, back out to your sides. Now we’re gonna go forward. Ready? Go! 5-4-3-2-1. Recover. Well done, everyone!
[Azfar] Thank you, Coach Zarina! Those stretches are great! I think what we all need is some motivation to stay on track with our physical wellness goals.
[Syazana] Hmmm...How about listening to success stories? In the next episode, can you share your experience with friends who have achieved success in reaching their physical wellness goals for physical activity or exercise? That could be a good way to get motivated, right, Coach Zarina?
[Zarina] Absolutely!
[Azimah] So, everyone, stay tuned to the next episode to get more tips and strategies for you and your family!
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].
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