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How To Build Trust In Relationships | Endurance Exercise and Stretches To Help You Achieve Your Physical Wellness Goals
SEASON 1 | EPISODE 7 | SHOW NOTES
EPISODE TITLE:
How To Build Trust In Relationships | Endurance Exercise and Stretches To Help You Achieve Your Physical Wellness Goals
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
- “The Master” by Audionautix.com. This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
- “A Moment’s Reflection” by Audionautix.com. This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
- “Happy Little Elves” by Audionautix.com. This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
- “Promising Relationship.” This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
- “Open Those Bright Eyes.” This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
- “Doh De Oh.” This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
- “Barroom Ballet.” This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
- “Blackbird.” This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
- “Heroic Reception.” This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
- “Heart Beat” by Mixkit Sound Effects. https://mixkit.co/free-sound-effects/heartbeat/
- "Music Mix" by Hardi Kamsani. This work is an original contribution by the artist and was created using royalty-free GarageBand Loop Library, GarageBand software. https://www.apple.com/mac/garageband/
Co-Sponsors
Hardi Kamsani and Azman Repin (M. S.)
Hosts
Azimah Azman, Azfar Azman and Syazana B. Mohamed Sani (M. S.)
Guest Speaker
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.
* * *
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| How To Build Trust In Relationships
Part I
[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.
[Syazana] Hello! May peace be upon you! You are listening to the seventh episode of the first season of the podcast with me, Syazana, and the Astro Duo, Azfar and Azimah.
Do you remember what we talked about last week?
[Azimah] Hmmm...Let me think... Ah! I remember the voice memo by Connie, our first Club membership giveaway winner!
[Syazana] Excellent! Yes, Connie shared about the benefits of journaling to help her cope with anxiety during the health pandemic triggered by the Coronavirus.
Do you remember that Connie was my old classmate from Merlimau Primary School in Singapore?
[Azimah] Of course! She was the one who called-in to say hello at the LIVE Cast of our Podcast Pre Launch Party in January.
[Excerpt from LIVE cast recording of the ASK Trio About Wellness Podcast Pre Launch Party on January 1st, 2021 via Podbean LIVE Streaming.]
[Syazana] Xie Xie ni, thank you, Connie! Wow! Not only was it refreshing to hear her speak in three languages, it warms my heart to have a friend, not of the same race, ethnic group or religion, who is so sincere and ready to help her friend in need by stepping up to be a volunteer for this podcast.
Today, we’ll talk a little bit more about trust as an important universal value that is necessary to build a good relationship with another person. Do you know what trust means?
[Azimah] Oh! You mean like I trust my BFF Jules and she trusts me too?
[Syazana] That’s right, my clever princess! Trust is important in every relationship. It could be a family relationship, a friendship, a working relationship, building communities in a neighborhood and also to build an inclusive, online community like ASKtrioWello.
Trust cannot be built overnight. It takes time to build trust, sometimes it takes months, other times, it takes years!
[Azfar] Here’s an inspirational quote from The Stoic Emperor that Connie shared with us:
“Trust is built slowly. Trust is destroyed quickly. Trust can make complex things possible. The absence of trust can make simple things impossible. Trust powers relationships, businesses, nations. Trust is as precious as it is fragile.”
[The Stoic Emperor]
[Maxime Lagace. WisdomQuotes.com (2021). Retrieved February 14, 2021 from the World Wide Web:
https://wisdomquotes.com/trust-quotes/]
[Azimah] Hey! We promised our listeners that we will announce the next winner of our (club) membership giveaway, right?
[Syazana] Yes!
[Azimah] The second winner of our ASKtrioWello Club VIP membership giveaway is...sister Zahia from Watervliet, New York! Masha’Allah! Masha’ Allah. Congratulations!
[Syazana] Zahia is an American citizen who lives with her husband in Watervliet (New York). She’s originally from Algeria and is one of the amazing people we met here in New York: she’s kind, caring and knows how to handle special needs kids like Azimah. In fact, she reminds me of my sister, Win, in Singapore!
[Azimah] Two weeks ago, sister Zahia invited us over to her home and we went for a wellness walk together in her neighborhood.
[Syazana] Yeah! Last week, she invited us over to her home again and we went for another wellness walk! This time her husband, Ammar, drove us to Rensselaer Polytechnic Institute (RPI), one of the oldest colleges in New York located in Troy. We walked together at the stadium and then toured the city of Troy. Zahia is pretty, slim and fit. She’s health conscious and cares a lot about physical wellness.
Do you know what’s her secret for optimal productivity and wellness?
[Azimah] I think so!
[Azfar] Okay! Now, tell everyone: What’s her first secret?
[Azimah] She goes for walks with her husband everyday for one to two hours!
[Azfar] What’s her second secret?
[Azimah] She eats and cooks healthy meals! Yum! Yummy!
[Syazana] Plus healthy desserts and beverages!
[Azfar] Is there a third secret?
[Syazana] Yes, indeed! Like many good Muslims we know, she strives to build good relationships with people and share knowledge that is beneficial to others.
Now here’s a bonus for everyone: When I asked Zahia if she’s willing to share recipes of the tea and cake she served us last week, she said...YES!
[Azimah] Woohoo! Woohoo! To get the recipe for sister Zahia’s Chocolate Flaxseed Walnut Cake and learn how to make a simple, refreshing Oregano Tea, stay tuned to the next episode to find out more…
~ End of Segment I ~
* * *
SEGMENT II | Endurance Exercise and Stretches To Help You In Achieving Your Physical Wellness Goals
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! Welcome back, Coach Zarina!
[Syazana] Yeayyy!
[Azfar] Welcome back to the ASK Trio About Wellness podcast!
[Zarina] Thank you! Wow...I can’t believe that we have reached episode number seven (7)! Time flies when one is having fun! It’s also the third week of February 2021. Do you know that February is the American Heart Month? This is the time where major heart organisations in the US spotlight the heart disease, the leading cause of death here.
“Heart disease can impact anyone, but risk factors such as high cholesterol, high blood pressure, physical inactivity, obesity, tobacco use, and alcohol abuse can increase the likelihood of developing the disease. By adopting a few healthy habits, each of us can reduce our risk.”
[JOSEPH R. BIDEN JR., President of the United States of America]
[Source: The White House: A Proclamation on American Heart Month, February 3rd, 2021. Presidential Actions
https://www.whitehouse.gov/briefing-room/presidential-actions/2021/02/03/proclamation-on-american-heart-month-2021]
[Azfar] Since physical inactivity is a risk factor of heart disease, it means that we all need to strive to lead an active lifestyle, right?
[Zarina] That’s right, Azfar! One of the healthy habits that you can adopt is to include physical activity in your lifestyle. I know that you have resumed jogging at least twice a week even when it’s cold out and that’s awesome! Keep it up!
[Azfar] Thank you!
[Zarina] From the last episode, we’ve learned that endurance exercises involve activities that increase your breathing and heart rate. They work to keep your heart, lung and circulatory system healthy.
Today, let’s take a closer look at an endurance exercise that also helps to improve your mood, build strength and overall health.
Can you guess what it is?
[Azimah] Any clues, please?
[Zarina] Sure!
First clue: It’s a simple exercise and it’s free!
Second clue: It’s a good choice for those with joint problems.
Third clue: The only thing you need is... a pair of comfortable shoes!
[Azfar] I know! Walking!
[Azimah] Hey! I know it too!
[Zarina] Yes, it’s walking!
For beginners, it’s ideal to begin with brisk walking. At this pace, you can still talk comfortably but need to catch your breath every few sentences. When you find that talking is only possible in spurts of three or four words, you are on power walking mode! This is a faster paced walk with your arms swinging front to back.
It is important to maintain proper forms to benefit from your walk and avoid injury.
Are you ready?
[Azfar, Azimah] Yes! Yeah!
Tip #1: Head and shoulder
Try to focus your eyes straight ahead at the horizon. Keep your neck comfortable in line with your spine. Relax your shoulders.
Tip #2: Abdominal and chest
Engage your core. Imagine ‘zipping up’ your abdominal to bring your navel up and towards your spine. This will help to keep your chest up.
Tip #3: Arms and hand
Bend your elbows at a 90 degree angle and keep them close to your body. Relax your arms with palms facing inwards, swing front to back in pace with the stride of the opposite leg.
And lastly…
Tip #4: Feet
Land gently on your heel, rolling softly to push off with your toes. Imagine showing the bottom of your shoe to the person behind you.
[Azfar] Good tips, Coach Zarina!
[Zarina] Just like stretching is encouraged in your warm up, it’s also best to stretch after a good walk when your muscles are still warm.
These are three stretches that you can do to help maintain your mobility, improve flexibility and reduce the chance of injuries.
[Azimah] What is stretch number one?
[Zarina] Stretch #1 : Calf and hip stretches
Step your right foot forward and bend your right knee. Make a quick check to make sure that it is behind your foot. Keep your left heel grounded and straight behind you. You should feel the stretch in your left calf and hip. Hold for 15 seconds. Switch legs and repeat.
[Azfar] What is stretch number two?
[Zarina] Stretch #2: Back and hamstring stretches
Stand with your feet together with a slight bend on your knees. Lean forward from your waist towards the ground. Let your head and arms hang loosely under its own weight, and let it ease into the stretch with each deep breath. Let’s go for ten (10) slow deep breaths. Slowly bring yourself up to the starting position and repeat.
[Azimah] Okay! What is stretch number three?
[Zarina] Stretch #3: Quadriceps stretch
Stand with feet shoulder-width apart. Using your left hand, reach back to grab your left foot or ankle and pull it towards your butt. Make sure your knee is pointing down towards the floor. Hold for 15 seconds. Release to switch legs and repeat.
So, how do you feel after doing those stretches?
[Syazana] I feel good!
[Azimah] Yeah!
[Azfar, Syazana] It’s a good break!
[Zarina] Do these stretches slowly. Please stop if you feel dizzy or uncomfortable. If it’s necessary, rest one hand on something stable for balance, if you need to. That’s it for today!
Do you need more ideas, tips and strategies?
[Azimah] Stay tuned to the next episode to get more ideas, tips and strategies for you and your family!
[Azfar] If you like to share your exercise routine with our listeners or need more ideas for indoor cardio workout, please send us an email with your text or voice memo to [email protected]. We’re having a special promo again! EIGHT (8) listeners will win a one-year VIP membership to the new ASKtriowello Club.
[Zarina] Wow! That sounds like a great deal!
[Syazana] Yeah! Don’t miss this chance! Visit our website: www.asktriowello.com!
[Azimah] So, everyone: Stay tuned to the next episode! Like us on Instagram, Facebook and Twitter!
~ 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 (https://www.asktriowello.com) and *SUBSCRIBE to the ASK Trio About Wellness podcast!
*Available on Spotify, Google Podcasts, Amazon Music Podcasts, Tune In, Listen Notes, Pandora and Podbean Podcast App & Player as at June 2021.
~ End of episode ~
* * *
Hosted on Acast. See acast.com/privacy for more information.
View all episodes
By ASKtrioWello LLCSEASON 1 | EPISODE 7 | SHOW NOTES
EPISODE TITLE:
How To Build Trust In Relationships | Endurance Exercise and Stretches To Help You Achieve Your Physical Wellness Goals
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
- “The Master” by Audionautix.com. This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
- “A Moment’s Reflection” by Audionautix.com. This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
- “Happy Little Elves” by Audionautix.com. This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
- “Promising Relationship.” This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
- “Open Those Bright Eyes.” This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
- “Doh De Oh.” This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
- “Barroom Ballet.” This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
- “Blackbird.” This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
- “Heroic Reception.” This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
- “Heart Beat” by Mixkit Sound Effects. https://mixkit.co/free-sound-effects/heartbeat/
- "Music Mix" by Hardi Kamsani. This work is an original contribution by the artist and was created using royalty-free GarageBand Loop Library, GarageBand software. https://www.apple.com/mac/garageband/
Co-Sponsors
Hardi Kamsani and Azman Repin (M. S.)
Hosts
Azimah Azman, Azfar Azman and Syazana B. Mohamed Sani (M. S.)
Guest Speaker
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.
* * *
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| How To Build Trust In Relationships
Part I
[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.
[Syazana] Hello! May peace be upon you! You are listening to the seventh episode of the first season of the podcast with me, Syazana, and the Astro Duo, Azfar and Azimah.
Do you remember what we talked about last week?
[Azimah] Hmmm...Let me think... Ah! I remember the voice memo by Connie, our first Club membership giveaway winner!
[Syazana] Excellent! Yes, Connie shared about the benefits of journaling to help her cope with anxiety during the health pandemic triggered by the Coronavirus.
Do you remember that Connie was my old classmate from Merlimau Primary School in Singapore?
[Azimah] Of course! She was the one who called-in to say hello at the LIVE Cast of our Podcast Pre Launch Party in January.
[Excerpt from LIVE cast recording of the ASK Trio About Wellness Podcast Pre Launch Party on January 1st, 2021 via Podbean LIVE Streaming.]
[Syazana] Xie Xie ni, thank you, Connie! Wow! Not only was it refreshing to hear her speak in three languages, it warms my heart to have a friend, not of the same race, ethnic group or religion, who is so sincere and ready to help her friend in need by stepping up to be a volunteer for this podcast.
Today, we’ll talk a little bit more about trust as an important universal value that is necessary to build a good relationship with another person. Do you know what trust means?
[Azimah] Oh! You mean like I trust my BFF Jules and she trusts me too?
[Syazana] That’s right, my clever princess! Trust is important in every relationship. It could be a family relationship, a friendship, a working relationship, building communities in a neighborhood and also to build an inclusive, online community like ASKtrioWello.
Trust cannot be built overnight. It takes time to build trust, sometimes it takes months, other times, it takes years!
[Azfar] Here’s an inspirational quote from The Stoic Emperor that Connie shared with us:
“Trust is built slowly. Trust is destroyed quickly. Trust can make complex things possible. The absence of trust can make simple things impossible. Trust powers relationships, businesses, nations. Trust is as precious as it is fragile.”
[The Stoic Emperor]
[Maxime Lagace. WisdomQuotes.com (2021). Retrieved February 14, 2021 from the World Wide Web:
https://wisdomquotes.com/trust-quotes/]
[Azimah] Hey! We promised our listeners that we will announce the next winner of our (club) membership giveaway, right?
[Syazana] Yes!
[Azimah] The second winner of our ASKtrioWello Club VIP membership giveaway is...sister Zahia from Watervliet, New York! Masha’Allah! Masha’ Allah. Congratulations!
[Syazana] Zahia is an American citizen who lives with her husband in Watervliet (New York). She’s originally from Algeria and is one of the amazing people we met here in New York: she’s kind, caring and knows how to handle special needs kids like Azimah. In fact, she reminds me of my sister, Win, in Singapore!
[Azimah] Two weeks ago, sister Zahia invited us over to her home and we went for a wellness walk together in her neighborhood.
[Syazana] Yeah! Last week, she invited us over to her home again and we went for another wellness walk! This time her husband, Ammar, drove us to Rensselaer Polytechnic Institute (RPI), one of the oldest colleges in New York located in Troy. We walked together at the stadium and then toured the city of Troy. Zahia is pretty, slim and fit. She’s health conscious and cares a lot about physical wellness.
Do you know what’s her secret for optimal productivity and wellness?
[Azimah] I think so!
[Azfar] Okay! Now, tell everyone: What’s her first secret?
[Azimah] She goes for walks with her husband everyday for one to two hours!
[Azfar] What’s her second secret?
[Azimah] She eats and cooks healthy meals! Yum! Yummy!
[Syazana] Plus healthy desserts and beverages!
[Azfar] Is there a third secret?
[Syazana] Yes, indeed! Like many good Muslims we know, she strives to build good relationships with people and share knowledge that is beneficial to others.
Now here’s a bonus for everyone: When I asked Zahia if she’s willing to share recipes of the tea and cake she served us last week, she said...YES!
[Azimah] Woohoo! Woohoo! To get the recipe for sister Zahia’s Chocolate Flaxseed Walnut Cake and learn how to make a simple, refreshing Oregano Tea, stay tuned to the next episode to find out more…
~ End of Segment I ~
* * *
SEGMENT II | Endurance Exercise and Stretches To Help You In Achieving Your Physical Wellness Goals
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! Welcome back, Coach Zarina!
[Syazana] Yeayyy!
[Azfar] Welcome back to the ASK Trio About Wellness podcast!
[Zarina] Thank you! Wow...I can’t believe that we have reached episode number seven (7)! Time flies when one is having fun! It’s also the third week of February 2021. Do you know that February is the American Heart Month? This is the time where major heart organisations in the US spotlight the heart disease, the leading cause of death here.
“Heart disease can impact anyone, but risk factors such as high cholesterol, high blood pressure, physical inactivity, obesity, tobacco use, and alcohol abuse can increase the likelihood of developing the disease. By adopting a few healthy habits, each of us can reduce our risk.”
[JOSEPH R. BIDEN JR., President of the United States of America]
[Source: The White House: A Proclamation on American Heart Month, February 3rd, 2021. Presidential Actions
https://www.whitehouse.gov/briefing-room/presidential-actions/2021/02/03/proclamation-on-american-heart-month-2021]
[Azfar] Since physical inactivity is a risk factor of heart disease, it means that we all need to strive to lead an active lifestyle, right?
[Zarina] That’s right, Azfar! One of the healthy habits that you can adopt is to include physical activity in your lifestyle. I know that you have resumed jogging at least twice a week even when it’s cold out and that’s awesome! Keep it up!
[Azfar] Thank you!
[Zarina] From the last episode, we’ve learned that endurance exercises involve activities that increase your breathing and heart rate. They work to keep your heart, lung and circulatory system healthy.
Today, let’s take a closer look at an endurance exercise that also helps to improve your mood, build strength and overall health.
Can you guess what it is?
[Azimah] Any clues, please?
[Zarina] Sure!
First clue: It’s a simple exercise and it’s free!
Second clue: It’s a good choice for those with joint problems.
Third clue: The only thing you need is... a pair of comfortable shoes!
[Azfar] I know! Walking!
[Azimah] Hey! I know it too!
[Zarina] Yes, it’s walking!
For beginners, it’s ideal to begin with brisk walking. At this pace, you can still talk comfortably but need to catch your breath every few sentences. When you find that talking is only possible in spurts of three or four words, you are on power walking mode! This is a faster paced walk with your arms swinging front to back.
It is important to maintain proper forms to benefit from your walk and avoid injury.
Are you ready?
[Azfar, Azimah] Yes! Yeah!
Tip #1: Head and shoulder
Try to focus your eyes straight ahead at the horizon. Keep your neck comfortable in line with your spine. Relax your shoulders.
Tip #2: Abdominal and chest
Engage your core. Imagine ‘zipping up’ your abdominal to bring your navel up and towards your spine. This will help to keep your chest up.
Tip #3: Arms and hand
Bend your elbows at a 90 degree angle and keep them close to your body. Relax your arms with palms facing inwards, swing front to back in pace with the stride of the opposite leg.
And lastly…
Tip #4: Feet
Land gently on your heel, rolling softly to push off with your toes. Imagine showing the bottom of your shoe to the person behind you.
[Azfar] Good tips, Coach Zarina!
[Zarina] Just like stretching is encouraged in your warm up, it’s also best to stretch after a good walk when your muscles are still warm.
These are three stretches that you can do to help maintain your mobility, improve flexibility and reduce the chance of injuries.
[Azimah] What is stretch number one?
[Zarina] Stretch #1 : Calf and hip stretches
Step your right foot forward and bend your right knee. Make a quick check to make sure that it is behind your foot. Keep your left heel grounded and straight behind you. You should feel the stretch in your left calf and hip. Hold for 15 seconds. Switch legs and repeat.
[Azfar] What is stretch number two?
[Zarina] Stretch #2: Back and hamstring stretches
Stand with your feet together with a slight bend on your knees. Lean forward from your waist towards the ground. Let your head and arms hang loosely under its own weight, and let it ease into the stretch with each deep breath. Let’s go for ten (10) slow deep breaths. Slowly bring yourself up to the starting position and repeat.
[Azimah] Okay! What is stretch number three?
[Zarina] Stretch #3: Quadriceps stretch
Stand with feet shoulder-width apart. Using your left hand, reach back to grab your left foot or ankle and pull it towards your butt. Make sure your knee is pointing down towards the floor. Hold for 15 seconds. Release to switch legs and repeat.
So, how do you feel after doing those stretches?
[Syazana] I feel good!
[Azimah] Yeah!
[Azfar, Syazana] It’s a good break!
[Zarina] Do these stretches slowly. Please stop if you feel dizzy or uncomfortable. If it’s necessary, rest one hand on something stable for balance, if you need to. That’s it for today!
Do you need more ideas, tips and strategies?
[Azimah] Stay tuned to the next episode to get more ideas, tips and strategies for you and your family!
[Azfar] If you like to share your exercise routine with our listeners or need more ideas for indoor cardio workout, please send us an email with your text or voice memo to [email protected]. We’re having a special promo again! EIGHT (8) listeners will win a one-year VIP membership to the new ASKtriowello Club.
[Zarina] Wow! That sounds like a great deal!
[Syazana] Yeah! Don’t miss this chance! Visit our website: www.asktriowello.com!
[Azimah] So, everyone: Stay tuned to the next episode! Like us on Instagram, Facebook and Twitter!
~ 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 (https://www.asktriowello.com) and *SUBSCRIBE to the ASK Trio About Wellness podcast!
*Available on Spotify, Google Podcasts, Amazon Music Podcasts, Tune In, Listen Notes, Pandora and Podbean Podcast App & Player as at June 2021.
~ End of episode ~
* * *
Hosted on Acast. See acast.com/privacy for more information.