SEASON 1 | EPISODE 11| SHOW NOTES

EPISODE TITLE: Tribute To Everyday Wonder Women | Warm Up and Circuit Training For Weight Loss  

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. “Leaf Fig Times Two”. This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
3. “Winter” by Alexander Akarada. This work is licensed under Creative Commons 0 International License. https://creativecommons.org/licenses/by/0/deed.en_US
4. “Backsound Gendang Sunda” by Basazan YouTube Channel. https://download1325.mediafire.com/hajif1ac78yg/ij61rt1f1bk42ll/Backsound+Gendang+Sunda+-+NO+COPYRIGHT
5. “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.
6. “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.
7. “Rising Synth” 1” by Hardi Kamsani. March 19th, 2021 (New York, U.S.A.). This work is an original contribution by the artist for the ASK Trio About Wellness podcast.
8. “Spanish Groove 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.
9. “Arabic Groove 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.
10. “Indian Groove” 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.
11. “Circuit Hip Hop Medley” by Hardi Kamsani. March 18th, 2021 (New York, U.S.A.). This work is an original contribution by the artist for the ASK Trio About Wellness podcast.
12. “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 | Celebrating Everyday Wonder Women 

[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 eleventh episode of the first season of the podcast with me, Syazana, and the Astro Duo, Azfar and Azimah.

Did you remember that we talked about Women’s History Month and International Women’s Day in segment one last week?

[Azimah] Yeah! I remember! 

[Syazana] Let’s take a look at this Instagram Post. Now can you spot a familiar face in the graphic?

[Azimah] Hey! I can see Coach Zarina in this post! 

[Syazana] Yeah! That’s right! Do you know why Coach Zarina is featured in this post with five other women?

[Azimah] Oh! I’m not sure about that.

[Syazana] Take a look at the title of the graphic. What does it say?

[Azimah] It says: Women’s History Month

Yup! Women’s History Month: Phenomenal Women. Celebrating Women Trailblazers in Queens District 26.

[Syazana] So Coach Zarina is one of the six women honored by Queens District 26 for their wonderful contribution to the community. 

[Azimah] Woohoo!

The celebration will be held online via Zoom on Thursday, March 25th, 2021 at 6:00 PM Eastern Time. Let’s join in next week to cheer for her! 

[Azimah] Woohoo! We’re proud of you, Coach Zarina!

[Syazana] Coach Zarina has a real passion in helping others achieve their physical wellness goals. I know that her passion is genuine because I can feel it in my heart and in my bones. To me, Coach Zarina is one of the everyday wonder women who cares so much about the community's well-being. That was her motivation to become a volunteer with Shape Up NYC as a Group Fitness Instructor. I remembered that in our premiere episode, Coach Zarina had also highlighted her involvement with Shape Up NYC, a free city-wide fitness program in New York City (NYC) supported by the NYC Department of Parks and Recreation. 

Let’s give a shout out and a round of applause for the incredible Coach Zarina! Congratulations!

[Azimah] Woohoo!

[Syazana] Next, I’d like to take some time to remember several women who have been my teacher at some point in my life. The first three women on my list are my two late grandmothers, (Hajjah Fatimah Binte Haji Wiryadi, Hajjah Khadijah Binte Ali) and my late mother (Hajjah Khamsah Bte Haji Warkim). May God bless their souls. They were my everyday wonder women who blessed our families with their unconditional love, selflessness, diligence, courage, loyalty and creativity especially cooking.  

[Azimah] Oh! Yummy!

Another person I wish to highlight is a special grandma known as “Grandma Peg”. She used to live in Poughkeepsie, New York. She was my former next door neighbor who led quite a healthy lifestyle at a ripe age of 92 years old. That was before she moved to a nursing home. We used to take wellness walks in the neighborhood together. I loved it when she invited me and my children over to her place for some snacks and we even exchanged small but meaningful gifts. I was also touched that she had an opportunity to speak to my mother over the phone and told her that she liked me and I believed it made my late mom happy.

Then one day, when I was at the mailbox alone without Grandma Peg, someone asked me, “Where’s your mother?” Despite me wearing a headgear, known as the hijab, that Grandma Peg called a cape, one of our neighbors actually mistook me for her daughter! I find it amazing that a beautiful friendship could develop between me, a 40-something Asian woman originally from Singapore and a 90-something white American woman. When I told Grandma Peg that I was planning to write a book about our friendship and multicultural living, she was so excited for me and prayed for my success. She taught my children and I that love and respect has no boundaries. 

[Azimah] Awww. Isn’t that sweet?

[Syazana] Yeah, it is! It brings back beautiful memories. Let’s pray for all for the “wonder women” who have left this world. May God bless their souls.

Next, my teenage boy superhero has a special announcement to make! Take it away, Azfar!

[Azfar] ARE YOU looking to be entertained, inspired and educated on ways to help you and your family embark on your journey to optimal productivity and wellness? DO YOU CARE about people and culture, multicultural families and an inclusive world where special needs communities have a place in this world?

SUPPORT ASK Trio About Wellness Podcast by ASKtrioWello LLC: A Special Space For Every Voice! Join hosts Syazana Sani (M.S.) and the Astro Duo: me, Azfar Azman, and Azimah Azman, as we build a special community that strives to educate, regenerate and elevate family institutions through optimal productivity and wellness education, one episode at a time!  

BECOME OUR PATRON and gain access to the new ASKtrioWello Club membership privileges! EVERY dollar counts!  Each dollar gifted by you to ASK Trio About Wellness Podcast will be channeled towards the production of at least 20 pre-recorded weekly episodes (15-25 minutes per episode per season) over five (5) months and quarterly LIVE talk shows for each season FREE for all families across the globe. Patrons-only Premium Content & Membership rewards vary according to the monthly amount pledged ranging from USD$1.99 to USD$99. Pledged amount will go towards sponsoring the podcast production, equipment and administrative costs: 

• Honorarium for show hosts, script writer/producer/director, collaborators;
• Podcast equipment/gear 
• Podcast and ASKtrioWello Club membership administration, sales, marketing;
• Podcast audio/sound and video design, editing, publishing and more. 

For enquiries, contact our Founder Director, Syazana Sani:

email: [email protected] | ASKtrioWello Telegram: +1 (518) 4233590

Thank you! May God bless you!

[Syazana] We hope that you will be a patron! To make a pledge, click on the link to our patron page at https://patron.podbean.com/asktrioaboutwellness

Next week, we’ll talk about more “wonder” women and what they have done to change the world for the better. 

[Azimah] So, stay tuned to the next episode!

~ End of Segment I ~

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SEGMENT 2 | Warm Up and Circuit Training Exercises For Weight Loss  

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!

[Azfar] Bienvenido de nuevo a la ASK Trio About Wellness Podcast! Welcome back to the ASK Trio About Wellness podcast!

[Zarina] Thank you! 

[Azfar] You can say Gracias in Spanish.

[Zarina] Gracias, Azfar! I hope everyone is staying healthy and achieving good progress in your physical wellness goals.

Now that you know all the four (4) types of exercises, I hope you have a better understanding on how to design an exercise routine.

[Azfar] I think we’d go for a routine that is fun yet challenging!

[Azimah] Fun? Yes! Challenging? Uh no! I hope I don’t get any body aches!

[Zarina] So, Azfar, if you are planning to create a fun routine that also challenges your body in different ways, I recommend that you start with Circuit Training.

This type of training combines endurance and strength exercises. You will be alternating the muscle groups and do each exercise to time, back to back with minimum rest. It is also very versatile! It can be done anywhere, using your own body weight or equipment and is suitable for all fitness levels.

“Studies and research show that with a 15- or 30-minute circuit workout, you can build muscle mass, while also burning calories and spiking your metabolism to help with fat and weight loss and getting in better overall shape.” 

15-Minute Circuit Workout Perfect for Beginners by Anytime Fitness. November 16, 2020 https://www.anytimefitness.com/ccc/getting-started/15-minute-circuit-workout-perfect-for-beginners/

As for you Azimah, don’t worry! You’re already going for your regular walks with your mom and doing well in your balance exercise during our Thursday workouts. You can try this circuit training today but please stop whenever you feel tired!

[Azimah] Phew! 

[Zarina] Okay, good! Now, I’ll be sharing a quick routine that you can try at home with your family. Get a mat and let’s warm up first. Are you all ready?

[Azimah, Syazana & Azfar] Oh Yeah! Sure! Yup! Ready to roll!

[Zarina] Warm up

#1: March in place 

Standing with feet hip-width apart and elbows bend at 90 degree by your side. Sway your right elbow forward as you lift your left knee up. Repeat on the other side and keep alternating for 60 seconds.

#2: High knee with overhead tap

Standing at shoulder-width apart. Raise your arms over your head with fingers pointing to the sky. Lift your right knee up to waist level and lower both arms to tap your right thigh. Slowly land on the ball of your right foot and raise your arms to the starting position. Repeat on the left knee and keep alternating for 30 seconds.

#3: Butt kicks

Stand with feet shoulder-width apart. Open up your shoulders by sending them back and keep your abs tight. Alternate kicking your feet back towards your butt and sway your arms at the same time for 30 seconds. 

#4: Jumping Jack 

Stand with feet together and arms by your side. Jump up to spread your legs wide and hands over your head. Jump again to return to the starting position. Continue for 60 seconds.  

#5: Bent over twist

Stand with feet slightly wider than shoulder-width apart. Raise your arms to the side, parallel to the floor. Twist and bend your torso as your right hand reaches out for your left foot. Inhale and lift yourself up to the starting position. Repeat on other sides and continue alternating for 30 seconds.  

Are you warmed up already? Great!

For this Circuit training, the goal here is to do as many reps as you can of each exercise for one (1) minute. Rest for 15 seconds in between exercises. Ready?

[Azimah] No, not yet!   

[Azfar] Azimah needs her water break as usual!

[Azimah] Yes, please! Okay! You can start now, Coach Zarina!

[Zarina] Circuit Style Training  (60:15) 

#1: Push up with shoulder tap (Upper body) 

Begin in a plank position with hands directly under your shoulder and feet hip-width apart. Bend your elbows pointing behind you as you lower your chest to the floor. Exhale as you straighten your arms to push yourself back up to the plank position. Lift your right hand off the ground to tap your left shoulder. Back to plank and repeat using your left hand. Continue alternating till time is up. 

#2: Sumo squats reach (Lower body)

Stand with feet wider than hip-width apart with knees and toes pointing out slightly. Pushing your hips back, lower into a deep squat as you reach your hands to the floor. Keep your chest lifted and look straight ahead. Push yourself up to the starting position and raise your arms overhead keeping them close to your ears. Repeat till time is up. 

#3: Flutter kick (Core) 

Lie on your back with your legs extended. Place your hands underneath your glutes to elevate your hips and push your lower back to the floor. Keeping your core engaged, alternate kicking your legs a few inches off the floor. 

#4: Mountain climbers (Compound)

Begin in a plank position with hands about shoulder-width apart. Engage your core and with a straight back, bring your right knee up towards your chest. Return to the starting position to switch legs. Pick up your pace and continue alternating till time is up. 

#5: Jump Rope (Cardio burst)

Hold your rope or imaginary rope with hands at hip level. Relax your shoulders and engage your core. Rotate your wrist to swing the rope. With a slight bend in the knee, jump on the balls of your feet. Breathe and continue till time is up. 

Congratulations! You have completed the first round of your training. Rest for a minute and proceed to round two (2) or as many rounds as you like. Remember to drink your water! 

[Azfar] Wow! I can feel my heart pumping faster! 

[Zarina] Please remember to ease yourself out of a strenuous workout by setting a few minutes to cool down. It is important to bring your heart rate down and body temperature to normal level to prevent injury. Begin cooling down by reducing your exercise pace with a light walk for a minute or two, followed by total body static stretches. 

#1: Upper back stretch

Stand with feet shoulder width apart. Interlaced your fingers and with thumbs facing down, straighten your arms in front of you. Round your shoulders as you reach forward. Hold the stretch for 20 seconds. Try not to bounce, exhale and push for a deeper stretch. 

#2: Butterfly stretch

Begin with sitting on the floor with your knees bent. Slowly drop your legs to the side as you press the soles of your feet together. Grasping your ankles, lengthen your torso and gently lean forward. Breathe and hold the stretch.  

#3: Standing neck stretch

Stand with feet hip-width apart and hands by your side. Relax your neck and shoulders. Tilt your head towards your right shoulder. Using your right hand, gently pull your head until you feel the stretch. Hold for 15 seconds, inhale and release your neck to the starting position. Repeat on other sides. 

[Azimah] I’m learning many new moves today!

[Zarina] Excellent! You should feel good and relaxed after a great workout! Avoid overexerting yourself. If your goal is to lose weight, remember that exercise is only part of the equation. 

As the prominent Muslim philosopher, Imam Al-Ghazali puts it,  “For good health control your diet…” 

[Azfar] What an inspiring quote! 

[Syazana] Yeah! Timeless advice, relevant today and in the future.

[Azimah] Uh-oh! That sounds like I cannot eat snacks!

[Azfar] Well! You must try harder! Learn from me, okay!

[Azimah] What will you be talking about next week, Coach Zarina?

[Zarina] For my twelfth and last episode, I will share another routine where you can burn more calories!

[Azfar] Oh! That makes me curious! How many calories can we burn for that routine?

[Zarina] You’ll burn around 150-200 calories in 15 minutes. So stay tuned to the ASK Trio About Wellness podcast next week! Have a wonderful and productive week everyone! 

[Azfar] Hasta la próxima semana! (“See you next week!” in Spanish).

[Azimah] So, everyone: stay tuned to the next episode to get more ideas, tips and strategies for you and your family!

Adeus! (“Goodbye!” in Spanish).

~ End of Segment II ~

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~ End of episode ~

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