SEASON 1 | EPISODE 2 | SHOW NOTES & TRANSCRIPT

EPISODE TITLE: Family Time and Learning Experiences | Wellness Journey Through Physical Wellness

Music Copyright and Attribution

1. “On My Way” by Kevin MacLeod. This work is licensed under Creative Commons Attribution 4.0 International License. http://creativecommon.org/licenses/by/4.0
2. “Fresh Air”. This work is licensed under Creative Commons Attribution 3.0 International License. http://creativecommon.org/licenses/by/3.0
3. “Gymnopedie (No. 3)”. This work is licensed under Creative Commons Attribution 3.0 International License. http://creativecommon.org/licenses/by/3.0
4. “Silly Fun”. This work is licensed under Creative Commons Attribution 3.0 International License. http://creativecommon.org/licenses/by/3.0
5. “Bright Wish”. This work is licensed under Creative Commons Attribution 3.0 International License. http://creativecommon.org/licenses/by/3.0
6. “Car Drive By Sound”. This work is licensed under Creative Commons Attribution 3.0 International License. http://creativecommon.org/licenses/by/3.0
7. “Heartbeat Sound”. This work is licensed under Creative Commons Attribution 3.0 International License. http://creativecommon.org/licenses/by/3.0
8. “Street Baskin at Prague, Czech” by Azman Repin. This work is a contribution by the author to ASK Trio About Wellness by ASKtrioWello LLC.

Co-Sponsors

Zarina Noor, Hardi Kamsani and Azman Repin (M. S.)

Advisors

Danny Ozment of Emerald City Productions, Jennifer Kilcoyne and Greg of the New York State Small Business Development Center (SBDC).

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Guest Speaker

Zarina Noor

Hosts

Azimah Azman, Azfar Azman and Syazana B. Mohamed Sani (M. S.)

Disclaimer

The information in this podcast is for educational purposes only. You should consult your doctor, specialist or physical trainer for advice on these topics. 

All Rights Reserved ©ASKtrioWello LLC 2021

ASK Trio About Wellness is a production by ASKtrioWello LLC (New York).

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.

SEGMENT I

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…

PART I | FAMILY TIME (IN EUROPE)

[Syazana] HELLO! May peace be upon you. Welcome back to the ASK Trio About Wellness podcast! You’re listening to the second episode of the first season of the podcast with me, Syazana, and the Astro Duo, Azfar and Azimah.

We’d like to thank our co-sponsors for supporting the production of the trailer episode, pilot episode, the first season’s premier episode (officially released on January 4th, 2021) and this second episode. They are Coach Zarina Noor, Hardi Kamsani and my husband, Azman Repin. Also, our sincere appreciation goes to our advisors Danny Ozment of Emerald City Productions, the New York State Small Business Development Center and all our teachers, relatives, friends from around the world for all your feedback and words of encouragement. Check out the tribute section of the show notes for the full list. Thank you and may God bless you all.

In today’s episode, you’ll enjoy some content summarized from the second part of the recent podcast launch party. When my family stayed in Dresden, Germany for a month, we toured several cities: Munich and Berlin in Germany, Austria and Prague in Czechoslovakia. (My family had stayed an entire month in Dresden, Germany before moving to New York due to my husband’s work commitment and VISA processing).

WHAT were the best memories of the Euro trip?

[Azfar] My favorite part of the Euro trip was when we were able to experience and enjoy all the different cultures in Europe. Also, one of the most memorable parts was when we took our road trips on the Autobahn (highway) where there’s no speed limit and we could drive and enjoy the beautiful landscape and scenery of Europe.

[Azimah] What I like about Germany is that we get to stay in hotels, eat croissants, eat cereals and a lot more. The best part of the trip was that we get to spend time with our family and go on fun trips.

[Syazana] For me, my best memory of the Euro trip was at Prague, Czechoslovakia. I love the beautiful landscape and the architecture. It felt really romantic walking down the streets there too.

In Germany, I like it there as well especially that the transport system is pretty neat and coordinated. Oh! I remembered that Azfar discovered the best burger in Austria!

PART II | LEARNING EXPERIENCES

Next, we received a voice memo recorded by Teacher Sabariah who is also my cousin from Singapore. She has been keeping in touch with my family, always supporting our journey.

Let’s check it out...

[Sabariah] Hello kak (sister) Syazana, Azfar, and Azimah! I have three questions on the learning experience that you have in USA. My first question is: How would you describe studying abroad in FIVE words? My second question: How are the classes different there than the classes in Singapore? And my last question: Which class was your favorite or still is your favorite? That’s it! I wanna hear more from you.

AZFAR

Answer to Question #1: How would you describe studying abroad in FIVE words?

[Azfar] The best thing about studying here in New York is the school environment. The learning environment is nourishing, joyful, relaxing, authentic, and balanced.

Answer to Question #2: How are the classes different there than the classes in Singapore?

[Azfar] The most important factor in the school system is the learning environment.

In Singapore, the school environment is quite competitive and very academically focused. There isn’t much balance between academics and your own personal life.

Here in New York, the learning environment is very much balanced. It encourages students to achieve both personal and academic goals. It is relaxing and not very stressful. I really like it here and I’m very glad to be studying here.

Answer to Question #3: Which class was your favorite or still is your favorite?

[Azfar] I’m a senior in a high school and I’m in the International Baccalaureate program (IB). This IB program is offered throughout the world and it is a very beneficial program as it not only focuses on your academics but it develops you personally as a human being and to achieve all your goals academically and personally. In this program, there is a subject called Theory of Knowledge also known as TOK. This is the core class that combines basically all the other subjects into one class. I really love this subject because we have a lot of meaningful discussions and we learn a lot of life lessons in it. It is in a way a philosophy class because we learn about ethics and human interactions more than any other topics. If you are given the chance, I highly encourage all students to pursue this IB program as it is very beneficial for you and it promotes both academic and personal development.

AZIMAH

Answer to Question #1: How would you describe studying abroad in FIVE words?

[Azimah] The classes here are happy, cheerful, relaxing, inspirational, and lovable.

Answer to Question #2: How are the classes different there than the classes in Singapore?

[Azimah] In Singapore, there’s no cooking lesson. I find the classes stressful. In New York, there’s a kitchen in the special needs classroom. We love cooking classes. I get to cook my favorite food such as Bergedil. It’s like a Malay Hash Brown. The ingredients are potatoes, salt, pepper, green onions, parsley and eggs.

Answer to Question #3: Which class was your favorite or still is your favorite?

[Azimah] My favorite class was Mrs. Sue Bernd’s class. The subject I like most is Social Skills. I learned to be independent and responsible.

As a parent, I love to build good rapport with the school teachers. I was an active committee member of the school’s Parent Support Group in Singapore. The education system in Singapore is one of the best in Asia and I find it excellent for above average learners. Singapore is a young city-state and I’ve seen the education landscape changing for the better over the years.

I’ve also observed the dedication and diligence of the school teachers, principals and staff. They have tried their best to make the classes there less stressful and learning more enjoyable especially that they have to prepare the students for the national exam, the Primary School Leaving Examination (PSLE).

Why did Azfar find the classes in Singapore competitive? Well, he was streamed into the top class of his cohort from primary three to five, when he was eight to eleven years old. Azfar was also active in the school Track and Field and the Soccer Team. He was proud to be the Soccer Team’s Vice Captain. When he started school here, Azfar adjusted well and was in the school’s Modified Soccer Team and Tennis Team. Now, he’s in the Outdoor Club and as the club’s President, he organizes hiking trips to many beautiful mountains in upstate New York.

For Azimah, she said that the classes there were stressful and that’s mainly because she’s a special needs kid who was diagnosed with having Global Developmental Delay. Despite that, she enjoyed attending classes, thanks to all her caring teachers and (the school) staff.

What is Global Developmental Delay? What does a student like Azimah struggle with? What is it like parenting a special needs kid like Azimah? Tune in for more stories about this category of special needs kids in the upcoming episodes!

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SEGMENT II | JOURNEY TO WELLNESS THROUGH 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!

[Zarina] Hello everyone! I hope you had a good start to the new year! 2020 was a year to be remembered! Covid-19 pandemic has taken a toll on many of us! With the abrupt closures of school, workplace and gym, my family found ourselves spending more time at home. We were either cooking and baking in the kitchen or on the couch binge watching the latest series. This new lifestyle, along with the uncertainty of the pandemic causes stress and anxiety which affects our physical health and mental well-being.

I am very thankful that my daughter accepted a dance challenge on social media and got my husband and I involved. I may not be a dancer, but moving to music with my family was certainly a mood booster! It made me realize the importance of physical wellness.

Question 1

[Syazana] We have a question for you. What does physical wellness mean to you? How about physical activity and exercise? Isn’t it the same?

To me, physical wellness means taking care of myself. Making sure I get at least seven (7) hours of sleep, having a well-balanced diet and incorporating physical activity daily.

Physical activity refers to any form of body movement that works your muscles and requires energy expenditure. It could be walking, dancing and even doing everyday tasks like grocery shopping. Whereas, exercise, is a type of physical activity. It’s usually planned and therefore more structured.

Question 2

[Syazana] Next question: Can you offer some guidance to our listeners who are just probably starting out or are beginners on their journey to physical wellness?

[Zarina] Absolutely! To all beginners out there, before starting this journey, it is best for you to check with your physician first. Once cleared, set a short realistic goal. This will help to keep you on track and power your success! A proven way is to use the SMART goal method. SMART is an acronym that stands for Specific, Measurable, Attainable, Relevant and Time Bound.

Step #1

State what you would like to accomplish. Be specific with your goal. Say “I would like to lose 10lbs.” This is better than just stating wanting to lose weight. The more specific you are, the more likely you will work towards achieving it.

Step #2

Being able to measure your progress is important to keep you motivated. You could choose to either weigh yourself every week or perhaps measure by how your pants fit.

Step #3

Setting an attainable goal means it should be achievable. It is safer and more practical to aim to lose 1lb-2lbs per week than 10lbs. This helps to set the path of your success.

Now, make sure that this goal is set for yourself. It’s relevant to your lifestyle, and you are not pressured by others.

Step #4

And lastly, it is important for you to set a deadline. This will avoid being complacent and help you to stay focused on achieving that goal.

So back to the goal: It’s even better to say “I would like to lose 10lbs in six months.”

Question 3

[Azimah] Do you like exercising with your family? Is it fun?

[Zarina] Yes! I love exercising with my family! This is when we have fun doing similar activities together. Filling the room with contagious laughter while staying healthy.

My daughter and I love to dance together and make videos too! And you know the beauty of it is that it improves not just my mood, but also her mood.

[Syazana] Certainly! That’s why Azimah is so into dancing at home especially during this remote learning.

[Zarina] And do you know that dancing is also a form of physical activity?

[Azimah] Ooohhh! It’s like a mother and daughter time.

[Zarina] Yes! Precious bonding time for mother and daughter.

Question 4

[Azfar] I have a question for Coach Zarina. So, now that it’s cold out (there), it’s quite difficult for me to get out of my house and do my regular training/exercises (I usually jog around the neighborhood twice or thrice a week.) Do you have any specific exercises for circuit training that I can practice at home?

[Zarina] I would suggest selecting a few bodyweight exercises like mountain climbers, burpees, squats and lunges. Then set a timer to do each movement consecutively. Start with a 30:30 ratio which means you work for 30 seconds and rest for 30 seconds.

Aim for two to three rounds. To achieve the cardio benefit, your heart rate should be between 70%-80% of your maximum heart rate. 

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~End of episode~

*TRIBUTE

In addition to our co-sponsors, we would like to express our heartfelt appreciation to everyone who has shown support or have expressed interest to support our podcast including those who have given their feedback on our trailer and pilot episode during the pre-launch campaign.

From New York: From New York: Nazha, Laila, Siti Khatijah, Jules-Lyn, Uzma, Patricia, Azizan, Zila, Hanna, Karima, Saba, Sanaa, Margaret, Ottavia and teachers and staff from the Ballston Spa School district, Rachel (Friends of NTU).

From California: Andrea and Michelle

From Vermont, USA: Faridah

From London, UK: Ivy and Nora;

From Melbourne, Australia: Wiryani

Sydney, Australia: Connie and Ethan

From Singapore: Sabariah, Faridah (The Angklung Queen), Noor Sida, Aida, Saharudin, Peck Wei, Yaznita, the KLA families—Yati, Hanna, Sheila and Ida, my Islamic teacher Haslinda Hassan and sisters from Mutiara Hawa group, former teachers Ms. Diana and Mdm Lai, our families—the KhamSanis siblings, Azan-Aini, Azizah-Fauzi and the big Haji Salim family, Kathy Bonyamin, relatives and friends whom we might not have mentioned their names here but are praying for our success, my sister Surina, my dad Haji Sani Bin Mohamed Sani and sisters, relatives of my late mom, Hajjah Khamsah Bte Haji Warkim especially her sister, Hajjah Kulipah Bte Warkim (Wak Ipah) and Asmah (Cik Mah).

Thank you so much! May God bless you and reward you all!

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