SEASON 1 | EPISODE 6 | SHOW NOTES & TRANSCRIPT

EPISODE TITLE:

How To Cope With Anxiety During A Health Pandemic | Types of Exercise To Include In Your Physical Wellness Routine

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

•  “Clear Waters.” This work is licensed under Creative Commons Attribution 3.0   International License. https://creativecommons.org/licenses/by/3.0/deed.en_US

• “Wounded”. This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US

• “Groundwork.” This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US

• “Lift Motif.” This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US

• “Gold Rush.” This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US

• “Fig Leaf Rag.” This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US

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. Please consult your medical doctor, specialist and/or personal trainer for advice on these topics.

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 COPE WITH ANXIETY DURING A HEALTH PANDEMIC

[Syazana] Hello! May peace be upon you!

[Azfar] Welcome back to the ASK Trio About Wellness podcast!    

[Syazana] You are listening to the sixth episode of the first season of the podcast with me, Syazana, and the Astro Duo, Azfar and Azimah. 

[Azfar] This episode is co-sponsored by Hardi Kamsani and my dad, Azman Repin. Thank you and may God bless you. 

[Syazana] Have you started your physical wellness journey such as taking wellness walks with your family? In the last episode, we talked about how to strengthen love and family bonding through regular wellness walks and the potential benefits that you can enjoy together.

[Azimah] Hey! We promised our listeners that we will announce the first winner of our new ASKtrioWello Club membership giveaway, right?

[Syazana] You are right, Azimah!

[Azimah] Are you ready? 

[Syazana] The first winner of our one-year ASKtrioWello Club VIP membership giveaway is…

[Syazana] Connie C. from Sydney, Australia! 

[Azimah] Bravo! Bravo! Congratulations! 

[Syazana] Connie’s voice memo was the first entry we received for the January to March exclusive membership giveaway. She shared her personal story of how she coped with panic and anxiety during this global health pandemic.

[Azimah] Let’s sit back, relax and listen to her short story…

Hello, ASKtrioWello team and everyone! This is Connie from Sydney, Australia. 

Today, I just want to share with everyone: How did I cope with panic and anxiety over the uncertainty of this global health pandemic?

First of all, I just had to tell myself that this is a global health pandemic so everybody is facing the same problem, not just myself. It is natural to feel anxious and I start to look at issues that are within my control so I can work on them first. Issues that are beyond my control, I’ll just let them go such as the uncertainty of when you’ll be back to normal again. 

It helps to do journaling so I get a better perspective of things and organize my thoughts. It helps me with my emotions as well. I time myself for about five minutes to scribble any emotion or thought that is in my mind without worrying about spelling mistakes or grammar. Just keep writing. It helps to clear my mind. Pulling myself back and observing my own emotional thought(s) from a third party perspective helps to not identify with it and I become aware and conscious of it whenever any thought pops up. 

Most of the time it is our own ego trying to get us to think in a complicated and dramatic way. Like one of my favorite spiritual teachers, Eckhart Tolle, says:

“Worry pretends to be necessary but serves no purpose.” 

We tend to worry about what is to happen in the future and forget about being in the present. Accepting the present moment is the key as it is the only reality we have now since it is happening now. Any thought about the future is just a thought and not a reality. The past is also not a reality anymore now as it might be a reality when it happened during that time. But now, it is not! Thank you.

                                                                                                               [Voice memo by Connie C. from Sydney, Australia]        

[Syazana] Did you learn something from the story? How about you, Azimah?

[Azimah] Oh yes! I love to listen to real life stories. There’s always something for me to learn. 

[Syazana] Good girl! Hey! I think we have something to celebrate today too. Do you remember?

[Azimah] Oh yeah! We are very excited to welcome Connie and her son, Ethan, as our volunteers!

[Syazana] That’s right! No words can describe how grateful we are to Connie and Ethan. They have informed us that they would love to help us with the production of the ASK Trio About Wellness podcast as our volunteers.  

[Azimah] Do we need more volunteers?

[Syazana] Of course! If you support our mission, have relevant skills such as marketing, copywriting, research or others and would like to help us build an inclusive community, why not sign up to be a volunteer with Friends of ASKtrioWello Club?

[Azimah] Yes! Please visit www.asktriowello.com! Stay tuned to the next episode to find out who the next winner is...

[Azfar] and listen to more stories of trust, respect, acceptance, integrity, love and social responsibility.

~End of segment 1~

* * *

SEGMENT 2 | TYPES OF EXERCISE TO INCLUDE IN YOUR PHYSICAL WELLNESS ROUTINE 

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 everyone is well. As you may have heard, New York City was hit by another major winter storm a few days ago. New Yorkers were urged to stay home. About 18 inches of snow had blanketed the city! 

My outdoor classes were cancelled. I stayed active by playing the ‘Just Dance’ video game with my family and ‘met up’ with my workout buddies for a few awesome sessions. What about you? Have you found a workout or exercise buddy? 

[Azimah] Oh yes! I am so lucky to have three exercise buddies: Coach Zarina and her daughter, Maryam, plus my mom.

[Zarina] Awww! Exercising becomes so much fun when you have workout buddies, right?

[Syazana] Certainly!

[Azfar] What will you be talking about today?

[Zarina] Today, I will talk about the different types of exercise. 

[Azimah] Oh! Hang on! Do you have any inspirational quotes to share with our listeners?

[Zarina] I sure do! It’s one of my favorites:

                                 “The secret of change is to focus all your energy not on fighting the old, but on building the new.”

                                                                            [Dan Millman, Way of the Peaceful Warrior: A Book That Changes Lives]

[Azfar] That’s a good one! 

[Zarina] It’s okay if you miss a few workout sessions to get some rest. However, as soon as your body is ready, get going and continue your journey with a positive attitude.

Now, let’s learn about the four types of exercises: Do you know the main differences between one type of exercise with another?

[Azimah] Uh-oh! I don’t know. 

[Azfar] Let’s put on our thinking hats and listen well.

[Zarina] Sounds good! 

[Azfar] What is the first type of exercise?

[Zarina] Type #1 | Endurance Exercise

Endurance, also known as cardio and aerobic exercise is probably the most popular type! This involves exercises that increase your breathing and heart rate. Endurance exercises work your heart, lung and circulatory system, keeping them healthy while improving your total fitness. 

[Azimah] What is the second type of exercise, Coach Zarina?

[Zarina] Type #2 | Strength Exercise

Strength exercise helps to develop strong muscles and bones. Also known as resistance and weight training, it involves using your own bodyweight or tools like resistant band and dumbbells to stimulate muscle development, build strength and endurance. 

[Azfar] How about the third type of exercise?

[Zarina] Type #3 | Balance Exercise

“Balance training involves doing exercises that strengthen the muscles that help keep you upright, including your legs and core. These kinds of exercises can improve stability and help prevent falls.”

[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]       

[Azimah] Oh! I know about balance...balance exercises! Thanks to you, my gym teacher and mom for teaching me.

[Zarina] That’s right! You’re doing quite well, Azimah. Keep it up!

[Azimah] Bravo! Bravo! Woo! So, what’s the fourth type of exercise?

[Zarina] Type #4 | 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.

Regular exercise is positively related to wellness. Since each type of exercise focuses on different parts of the body, (it’s) best to include all four types into your workout to gain the benefits. 

[Azfar] So, let’s recall: What are the four types of exercise? Endurance exercise; strength exercise...

[Azimah] Balance exercise...

[Syazana] And flexibility exercise.

[Zarina] Typically, most of us will choose brisk walking, jogging or cycling as endurance workouts! As mentioned in the previous episode, a smart strategy is to select a workout that can be done indoors too! For me, I invest in an indoor stationary bike to cycle at home. 

[Syazana] That’s awesome! I used to have a stationary bike years ago but not anymore. I used to go to the gym in my neighborhood before the start of the pandemic.  That’s where I met my gym buddy who is also a music scholar: she’s a professional flutist, writer and a music teacher. Hello, Miss P! How are you? I know you might be listening to this podcast!

[Azimah] We miss you, Miss P! 

[Syazana] Yeah! Ever since she moved out of the neighborhood about a year ago, we hardly meet in-person but we’re still keeping in touch through phone or video calls and text messages. 

[Zarina] There are many exercises that do not require equipment at all. Whatever you chose, remember to warm up. Start gradually and build up. 

Here’s another example of a 5-minute warm up that begins with two (2) minutes of light cardio moves. You can choose to march or jog in place, jump rope or do jumping jacks to get your heart rate up.

For now, let’s continue with more tips on what stretches you can do at home with your family...

Stretch #1: Body weight squats 

If your legs are not warmed up yet, do shallow squats for this move. 

Now stand with your feet (about) shoulder-width apart with toes pointing slightly out. Engage your core and bend at your hips to sit on an ‘invisible chair’. 

Keep your butt back and your weight in your heels. 

Check that your knees are inline(in line) with your toes and stand back up. Again. Down and up. Now we’re gonna repeat for 30-60 seconds. Make sure you breathe. Good! Well done!

Stretch #2: Lunge with a twist

Stand with your hip-width apart with your arms straight in front of you. 

Step your right foot forward, bend both knees and twist your torso to the right. 

Now engage your core and squeeze your glutes. Slowly, bring your arms back to center and return to (the) starting position. 

Now we’re gonna repeat with your left leg. Step your left foot forward. Bend both knees and twist your torso to the left. 

Yes, engage your core and squeeze your glutes. Slowly bring your arms back to center and return to (the) starting position. Good!

Now we’re gonna continue for 60 seconds.  But remember to twist the torso on the same side as the forward leg. Good! And recover. 

Let’s move on to...

Stretch #3: Inchworm 

Start 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. 

Now pause. Let’s walk your hands back towards your feet and slowly stand up to the starting position.

Now we’re gonna repeat this for 30 seconds. Ready? Begin! Roll down... Good! High plank up and walk your hands back towards your feet and breathe. Well done, everybody!

When you’re perspiring lightly and feeling warmth all over your body, you are set to begin your endurance routine! Have a great work out!

[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 2 ~

* * *

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 at June 2021.

~ End of episode ~

* * *

Hosted on Acast. See acast.com/privacy for more information.