SEASON 1 | EPISODE 5 | SHOW NOTES & TRANSCRIPT
\nEPISODE TITLE:
\nHow To Strengthen Love and Family Bonding Through Wellness Walks | Success Stories To Motivate You In Achieving Your Physical Wellness Goals
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Music Copyright and Attribution
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Co-sponsors
\nHardi Kamsani and Azman Repin (M. S.)
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Hosts
\nAzimah Azman, Azfar Azman and Syazana B. Mohamed Sani (M. S.)
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Guest Speaker
\nZarina Noor
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Scriptwriter | Producer | Director
\nSyazana B. Mohamed Sani (M. S.)
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ASK Trio About Wellness Podcast is a production of ASKtrioWello LLC (New York).
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Disclaimer
\nThe 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.
\nAll Rights Reserved ©2021 ASKtrioWello LLC (New York)
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Hello! Hola! Marhaba!
\nWELCOME 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.
\nARE 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…
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SEGMENT I | HOW TO STRENGTHEN LOVE, FAMILY BONDING THROUGH WELLNESS WALKS
\n[Syazana] Hello! May peace be upon you!
\n[Azfar] Welcome back to the ASK Trio About Wellness podcast!
\n[Syazana] You are listening to the fifth episode of the first season of the podcast with me, Syazana, and the Astro Duo, Azfar and Azimah.
\n[Azfar] This episode is co-sponsored by Hardi Kamsani and my dad, Azman Repin. Thank you and may God bless you.
\n[Syazana] In the last episode, we talked about respect and social responsibility as important family values to help build an inclusive community.
\nToday, we’ll focus on just ONE family value that has a significant impact on family institutions: LOVE.
\nIn this episode, we’ll talk a little bit more about taking wellness walks in the snow. What do we call it, Azimah?
\n[Azimah] We call it snow therapy!
\n[Syazana] Yeah, right! There’s something quite therapeutic when you get your shoes buried in the snow and walk like…
\n[Azimah]...like big, fluffy polar bears!
\n[Syazana] We’ve even started our 60-day wellness walk challenge last week to show that we love each other enough to find quality time together. Taking a walk, not just once or twice a week but EVERY day, can potentially result in TWO incredible benefits:
\n[Azimah] What is the first benefit?
\n[Syazana] It can strengthen family bonding.
\n[Azimah] What is the second benefit?
\n[Syazana] It can be a motivating factor to help achieve our physical wellness goal especially because walking is a form of exercise.
\n[Azimah] Ooohhh! I got it!
\n[Syazana] Let’s listen to an outdoor audio recording of the recent family’s road trip to Lake Placid after almost a three hour-drive...take it away, Azimah!
\n[Outdoor audio recording at Lake Placid]
\n[Azimah] Hello! This is Azimah Azman from the Astro Duo.
\n[Syazana] Hey! No!
\n[Azimah] Yeah! I can hit your face (with snow). Yeah...
\n[Syazana] Let’s make (build) a snowman. You’re supposed to make one!
\n[Azimah] Yeah.
\n[Azman] What are you doing?
\n[Azimah] We’re playing (with) snow.
\n[Syazana] Trying to make (build) a snowman. Come let’s all make a snowman...on the frozen lake.
\n[Azimah] Yeah! This is...this (place) used to be (home to the Winter) Olympics (in 1932 and 1980).
\n(Source: ILoveNY.com, New York Department of Economic Development (2021). Six (6) Things You Didn’t Know About Lake Placid. Retrieved February 3rd, 2021 from the World Wide Web:
\nhttps://www.iloveny.com/blog/post/things-you-didnt-know-about-lake-placid/)
\n[Azman, while taking a photo of the Azfar and Azimah] Nice! (Next) four of us...wefie...four of us...wefie!
\n[Syazana] Ready?
\n[Azimah] Oh! You see we’re right here in the snow. It’s so fun especially during this Martin Luther King Jr. and it’s snowing here, right?!!
\n[Syazana] Martin Luther King holiday!
\n[Azimah] Yeah! It’s a holiday. So, it’s snowing here in (the) U.S.!
\n[Syazana] In New York!
\n[Azimah] In New York! Woohoo!
\n[Syazana] Are you enjoying (Lake Placid)?
\n[Azman] Marvellous!
\n[Syazana] Marvellous?
\n[Azimah] Yeah!
\n[Azman] (You) must enjoy (with) chocolates! Shall I get you chocolates?
\n[Syazana] Oh! We’ll see about that!
\n[Azimah] Yeah! Chocolates! Yeah!
\n[Syazana] So, Azfar: How do you like this place so far?
\n[Azfar] It’s good! Very beautiful scenery.
\n[Syazana] Did you take a lot of photos?
\n[Azfar] Yes. (WE took quite a lot of photos!)
\n[Azman & Azfar, ready to snap a family photo with several visitors and dog sledding passing by in the background] Oooh...oooh...hoo...hoo! Okay, cantik (beautiful)...Oh! Nice!
\n[Syazana] That’s it! Our family trip to Lake Placid.
\n[Azimah] Hey! We have some good news!
\n[Syazana] Yes! In episode three, we had invited you to send a story of what you are doing to strengthen family bonding or how your family is coping with the current travel restrictions during this global health pandemic. The good news is...we’ve received the first entry to the ASKtrioWello Club One-year VIP membership giveaway!
\n[Azimah] Stay tuned to the next episode to find out who our first winner is...
\n[Azfar] ...and listen to more stories of trust, respect, acceptance, integrity, love and social responsibility.
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~End of Segment I~
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SEGMENT II | SUCCESS STORIES TO MOTIVATE YOU IN ACHIEVING YOUR PHYSICAL WELLNESS GOALS
\nComing up next…
\nIn 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.
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[Azimah] Now it’s time to welcome our special guest...Coach Zarina! Woohoo! Welcome back, Coach Zarina!
\n[Syazana] Yeayyy!
\n[Zarina] Thank you! I’m back! I hope you and your family are doing well and staying healthy by getting enough sleep, eating well balanced meals and adding physical activity in your daily routine. This is essential for your well being in the midst of this health pandemic.
\nDo you remember the precautionary steps to observe before you start any workout sessions and the dynamic stretches for warming up?
\n[Azimah] Oh yes! I remember! What will you be talking about today?
\n[Zarina] Today, I want to emphasize that while you are observing precautionary measures such as wearing masks and “social distancing” during this global health pandemic, it does not mean that you can’t stay connected to your network of friends, your social circle. Yes, you can practice social distancing by “physical distancing”. At the same time, don’t forget about your physical activity and exercise goals. And do your best to stay motivated!
\n[Azfar] Do you have any success stories of those who have achieved their physical wellness goals?
\n[Azimah] Oh yeah! Please share with us so that we can be motivated to achieve our goals.
\n[Zarina] First, allow me to let you in on a SECRET!
\n[Azimah] Say what? A secret?
\n[Zarina] Yeah. It’s an open secret! If you want to achieve your goals, I find it easier to attain success if you get friends to be your workout buddies. Your friends will hold you accountable for the goals that you have set for yourself. They can also help you to keep track of your goals and at the same time, foster better relationships with them especially during this pandemic.
\n[Azimah] Ooohhh! So, everyone should go and get a workout buddy!
\n[Zarina] Good idea, Azimah! I have two workout buddies: The first one is V. Patel, an overweight 38-year old mother who has high blood pressure. The second one is Wan, an elderly woman in her mid 70s who walks with a cane and has balance issues. She had gone for physical therapy sessions before the pandemic.
\n[Azfar] So, what were their SMART goals?
\n[Zarina] We set short goals together. It started in summer last year with a deadline at the end of 2020.
\nThe goal with V. Patel is to lose weight. Our 6-day weekly workout schedule includes endurance, strength and flexibility exercises.
\nThe goal with Wan is to improve balance, coordination and flexibility. Our 4-day weekly workout schedule includes strength, balance and flexibility exercises.
\n[Azfar] So, what were their results like after a few months?
\n[Zarina] It was outstanding! My first buddy, V. Patel was successful in achieving her goal! I am so proud of her! During our weigh-in in mid December 2020, while I lost a few pounds, she lost almost 40 pounds! I admire her self-discipline in terms of her diet. She had the willpower to switch to healthier choices of meals and observing intermittent fasting. She feels stronger than before, full of energy and definitely happier!
\n[Azimah] Bravo! Bravo! Woohoo!
\n[Azfar] How about your second workout buddy, Wan?
\n[Zarina] As for my second buddy, Wan, her results were remarkable! She passed her balance tests and was commended on her standing posture during the end of year doctor’s visit. That’s another success story to motivate you to go and get a workout buddy!
\nFor me, I noticed improvement in my flexibility with lesser muscle tension these days!
\n[Azfar] Wow! Impressive! Azimah started a workout session with Coach Zarina last week. Azimah, tell everyone: Did you enjoy stretching and working out together?
\n[Azimah] YES, I like it so much. It’s really fun!
\n[Syazana] Yeah! Azimah was so excited, she told Coach Zarina that she wanted the next session to be held on the same day at the same time the following week.
\n[Azfar] Okay! Now, let’s listen to an audio recording of the workout session in action which was conducted by Coach Zarina via Zoom.
\n[Workout Session In Action]
\n[Azfar] Now that we all know how much Azimah liked the workout session, shall we set a goal for Azimah to achieve in twelve (12) weeks? Perhaps some exercises to help her improve her balance?
\n[Zarina] A SMART goal for Azimah is to exercise 3-4 times a week, for a duration of 30 minutes during each exercise session.
\nNow Azimah: To help you remember this, you can do the set of exercises that you and I do together every week on alternate days with your mom or brother.
\n[Syazana] What a great idea! Azimah, that means you can ask me to join you on Mondays, Wednesdays and Fridays while your brother can join you on Tuesdays, Thursdays and Saturdays.
\n[Zarina] So, are you ready for success, Azimah?
\n[Azimah] Yes, I’m ready to rock and roll! Look, I’m wearing this T-shirt that says “No, excuses! Play like a champion!”
\n[Azfar] Wow! We’ve got so many things happening!
\nHere’s a reminder to all our listeners: The information in this podcast is for educational purposes only. You should consult your doctor, specialist or physical trainer for advice on your physical wellness goals before you plan to follow any of the suggestions or recommendations in this podcast.
\n[Azimah] In the next episode, what will you be talking about, Coach Zarina?
\n[Zarina] Next week, I will highlight the four types of exercise:
\n“...Now as variety is the spice of life in food, so it is in exercise. Change it up, but most of all, don't overdo it.”
\n[Martina Navratilova (Tennis Player with 59 Grand Slam titles)]
\n[Azimah] Okay! Hmmm...now I can think of doing different types of exercises just like I want to eat different types of food! So cool...and yummy!
\n[Zarina] Let me give you a quick summary. There are four types of exercises. Each exercise serves different purposes and has different benefits for your physical well-being. Limiting yourself to one or (2) types of exercise could lead to injury and boredom. You should incorporate various exercises from each type of exercise in your routine to develop a well-rounded workout.
\n[Azfar] What is the main difference between endurance exercise, strength, balance and flexibility exercises?
\n[Azimah] Tune in to the next episode to find out more!
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~ End of Segment II ~
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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 syazana@asktriowello.com or hello@asktriowello.com.
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~ End of episode ~
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