Dr. Athina🏃🏻♀️🩺
@DrAthina_
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Doctor | athlete | Fitness & lifestyle coach | Stryd | Specialized
Sumida-ku, Tokyo
Joined March 2009
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What you do NOW (habits/lifestyle)and what you eat NOW, determines your health status in 10-20 years to come.
Being young is NOT the ticket for you to eat/do whatever you want now.
So when is the best time to care about my health? As soon as possible. As soon as you read this🤝🏻
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Do you have 10mins in the morning?
Of course ada.
Okay buat ni ya?😊🤝🏻
Bangun, jgn sentuh phone, terus buat The world’s greatest stretch 😊
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I declare that Hot Bird is the BEST deep fried chicken 🍗
Bye KFC & McD
Everyone is delicious!
Goodluck cari tempat duduk🤣
Thanks to foodie
@syxsyxhiera
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Thats true. Slow/easy runs which utilises 65% of max HR will use up your fat storage . There are some journals/studies on this
Doktor dari Jepun ni dedahkan cara slow jogging yang berkesan untuk menjaga kesihatan dan menurunkan berat badan.. Tonton video ni untuk tahu caranya. 🏃♂️
Aktiviti berjogging 5-10 km pun cukup.
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Looking good naked 🦵🏻
Kenapa seksa diri dgn working out dan tahan nafsu makan?? Kenapaaa??
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Ada sesiapa yg baru nak start lari in 2024?
Im here to guide you through!
Start slow & start happy 😊
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Never underestimate food poisoning.
Make sure the food is clean & safe to eat.
Please please dont eat exposed food.
KERACUNAN MAKANAN | Jabatan Kesihatan Negeri Selangor (JKNS) memaklumkan 82 daripada 247 orang yang terdedah kepada juadah sama mengalami gejala keracunan makanan.
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Korang tak tau nak replenish apa post run? Drink chocolate milk 🍫 🥛.
Dulu I avoid sbb takde ilmu & takot gemok. NO.
Choc milk is one of the best to replace your carbs post run.
Opt for dark chocolate for healthier choice 💪🏻
Thank me later 👋🏻
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This may sound WEIRD, but trust me it WORKS.
Just hear me out.
Every Salah/solat, do this
Plank 30sec 3x
Or/and
10 push ups
While doing it, Dzikir. Youre killing two birds with one stone.
Pahala dpt, exercise dpt. work on your NEAT (Non-exercise activity thermogenesis)
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Makin ramai patient muda2 dgn slipped disc now.
If youre working at a desk, ALWAYS be mindful of your posture 😊👍🏻
🩻Slipped disc pada tulang belakang adalah salah satu diagnosa lazim dalam kalangan pesakit sakit tulang belakang.
✅Antara punca-punca slipped disc adalah proses penuaan pada cakera tulang belakang, faktor mekanikal dan trauma.
✅Selalunya pesakit akan mengadu sakit belakang
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Tbh tak perlu sentap bila org tua tanya bila nak kawin. Just say “tolong doakan” and dah. Diaorg ni takde topic lain and its fine. Kang dorang start tanya pasal HRV terkejut plak korang😂😂😂
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Honestly, I haven’t met any doctors who regretted leaving KKM. Mine is to come. Soon. Insya Allah
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Sugar are sugar. The difference is that fruits come with FIBER & WATER. This is important because the fiber, it SLOWS down how quickly the sugar molecules get into your bloodstream 😊
Fruits : fructose
Most local fruits are generally not healthy for diabetics - a watermelon contains around 8 1/2 cans of coca cola worth of sugar. Our local pineapples contain up to 14g of sugar per 100g of fruit - almost the same as an ice cream.
Stick to vegetables (but not the ubi kind)
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Only these two self test covid kit approved by the MOH guys. Take note 📝
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Suka betul tgk org tak segan2 nak post how they run at pace 7 or 8 during a marathon because apa yg nak di malukan? You showed up and ran a freakin marathon! Who cares about your pace? This lady siap ckp dia walk lagi & i have mad respect to her🫡
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161cm
Drop picture and height
168cm 🌞
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Unfortunately this is the hard truth.
I know ramai malas nk buat medical check up sbb takde symptoms which some of them are silent.
Build that better lifestyle. Ni termasok health workers myself included. 🤝🏻
Move, move and MOVE!
Eat balance meal & sleep better.
MATI MENGEJUT | Golongan populasi berusia 40 tahun dan ke bawah di negara ini yang mengalami Sindrom Kematian Mengejut Golongan Dewasa terutama akibat serangan jantung dan strok, semakin meningkat.
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Here again because the bagels 🥯 are so good. Waiting time during weekdays : 10mins.
📍Grumpy Bagels
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Everyone needs to hear this, and i know alot of people will argue with me but
We NEED a lockdown
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Sugar is NOT BAD. Jgn label dia as BAD. But excessive sugar intake is bad.
Our body needs sugar. 😊
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Hi everyone, tina mintak jasa baik semua utk doa kan recovery of my good swim friend Mui that was drowned this morning at Ironman.
She is a lovely, generous woman. A good swim partner.
She is currently in ICU. Please doa for her 🤲🏻
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Your health is your amanah. Take good care of it. What you do, what you eat and how think matters. 😊
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Kalau korang nak gi perhentian kecil, mari la duk kat Ombak Diving resort. Food sedap, service bagus & ade shortcut to the long beach
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I have a secret 🤫 to youth, staying young…..
STRENGTH TRAINING.
You wanna look young? Do it 🤝🏻💪🏻
The older you get, the more you need it. (More focus)
Go. Buat.
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Aku lama2 pon boleh tukar suara juga kalau hubby tak bangun😂😂😂
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Spcc moreh ride, 3 hours of sleep. 11hours of work today. Pengsan aku
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We have “upgraded” to 4 now 😔
Guys, bende simple tapi saya tau mmg susah.
We need to MOVE.
Dont tell me you dont have time. MAKE THE TIME. Kene paksa diri.
At least 30mins. Outside of exercise kene MOVE(naik tangga,berjln ke office etc)
Makan kene jaga juga!
3 serangkai?
Now, dah ada 4 serangkai = kegemukan.
500,000 🇲🇾 ada 4 combo.
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As much as i hate to admit. Sajat ada point di sini. From now onwards, my insecurities can go die. I am a confident lady.
#iwd
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Ni bukan “PB” yg kita nak ye.
Obesity is a DISEASE.
Start NOW. Mmg susah trust me. But kene start. Tgk diri sendiri, tgk family & kwn2. Adakah anda dlm golongan ini?
Lets make a better change okay?we can & we must🤝🏻
Im here to help😊
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Okay , korang dah takyah pening2 kepala bila nak training dlm bulan Ramadan. I got you☺️🤝🏻
Share with friends & families!
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Guys matcha strawberry dia sedap gilaaaaa like 11/10! Must try!
Like its a proper matcha latte not like your commercial ones🤝🏻
Here again because the bagels 🥯 are so good. Waiting time during weekdays : 10mins.
📍Grumpy Bagels
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Runners, sleep is as important as your running mileage.
Dont be silly and flex on “tak cukup tido but i ran anyways”
That doesn’t represent STRENGTH.
Be SMART. SLEEP.
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Might Monday everyone!
Stay healthy and injury free 🙌🏻
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Everyone should listen to this regardless you main badminton ke, cycling ke, running ke.
By the cardiologist himself.
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Pernah dgr coach or anyone sebut “muscle memory?”
Its not a muscle’s function but the brain’s.
Muscles xde🧠: The ability of an individual to perform physical task by memory is the result of performing enough reps of a particular task that motor skills required to be memorised.
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Day 3 of 2024. Siapa yg masih berlari, anda hebat. 👏
But it takes 21days (theoretically) to build a new habit.
Keep going 🫡
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Maybe aku boleh send ni kat company aku.
Nonetheless, for now kita follow je. One day when i have my own practice. I do things in my own,smarter way🤝🏻
Amin.
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Contoh :
Believe that you can run non stop for 30mins. Thats the FIRST step.
The next thing you know (with consistency) you are able to run 10km!
‘Believing you can is the first step to making sure you actually can.’
This is one of the insights I realised while writing my new book, Feel-Good Productivity. It’s based on some really interesting science by a man named Albert Bandura.
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To anyone who is trying to get back into fitness or being active. You can start by making 10k steps per day as a daily goal.
Trust me its doable.
Get up and get moving 🚶♀️ 🚶
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We often hear about forgiving others before sleep. You know who else needs forgiving?
Yourself.
Forgive yourself for your past.
Forgive so that you can move on as better days are waiting for you ☺️
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Simple approach to easy running 🏃🏻♀️. Don’t forget your 80/20 rule guys!
Amaciam sifu
@k_munir84
ok tak?😂
@twtjogging
@twtmarathon
@Twt_Jogging
#runner
#nikoniko
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💯
And colleagues are not your friends.
1. HR is not there to protect you. They are there to protect the company.
2. Document EVERYTHING.
3. Food is not a reward for hard work.
4. Do the bare minimum, or you'll get rewarded MORE work.
5. Use them sick/vacation time.
6. Everyone is replaceable.
7. Keep them emails.
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Happy Monday Runners!
Happy recovering from your weekend races 👍🏻
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Home workout essentials under Rm50, all from Decathlon. Self sponsored sbb masok kedai dia mmg berhantu. The next thing i know i want to 🏹🤿🧗♀️⛹🏻♀️🧘🏻♀️🏊🏼♀️🚵🏻♀️🚣🏻♂️🤣
Who can relate? 🙋🏻♀️🙋🏻🙋🏼♂️
@Twt_Jogging
@twtmarathon
@twtjogging
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Bende bodoh aku dengar harini
The reason behind a pregnant lady is NOT VACCINATED 👉🏻 husband tak kasi sbb antivax
WOMAN! HAL MCM NI TAK PERLU DGR CKP SUAMI
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Nak run easy ni actually senang but SUSAH sbb kene buang ego.
My easy run pace is different than yours and that is OKAY 👌
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At the age of 30’s, what I thought I would smell like vs how I actually smell like on daily basis😂
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Also, a highly “educated” person doesnt mean they carry good moral values.
I stand with what i just said.
Level of education has nothing to do with moral values.
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Weight loss is not easy and is difficult for most people. It requires self love, consistency, hard work and patience.
Normalise getting HEALTHY body, not SKINNY body.
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Raya ke - 4 dah tak larat nak pakai baju raya. Back to scrubs 🤣
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Alhamduillah 🤍
Garmin Sponsored Athlete
Fenix 7s Sapphire Solar
🥹🥹🥹
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BEST GILA NOVABLAST 3 ni!
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Alhamdulillah, dreams do come true.
I worked hard for this and finally
@hoka
Malaysia notices me (no unsur2 kroni)
May Allah ease my journey.
And i know ramai yg suka HOKA!😄😄😄🫶🏻
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1st November.
This could be your “one day” or “day one” .
Your call.
It never too late to restart/reset.
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⛅️ Malaysian Runners Skincare Routine (👨🏻👩🏻)🧼
Depending on your skin types, get products best suited you.
Skin is the largest organ & it’s important for us to take a good care of it😉
Hope this helps & inspire active people to have a skincare routine. Do share the ♡ ☺️
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You want to be productive at work?
Start exercising & eat better. No negotiations 😤🤝🏻
Exercise ➡️ better cognitive function 🧠➡️ better mood/mental health 🌻 ➡️ better work productivity 💻 ➡️ better YOU.
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I get speech delay cases every SINGLE day at clinic and the HTA consultant’s advice has always been the same . REDUCE screen time
Anak- anak ketagih dengan Gajet❓
Ketagihan gajet boleh terjadi seawal usia 3 tahun.
❌ Elakkan membeli atau memberi gajet kepada anak kecil anda.
📢 Dikongsikan tanda amaran dan tindakan yang boleh dilakukan untuk mengelakkan ketagihan gajet pada anak-anak.
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Is fasting month is the month u should focus to losing weight? The answer is NO.
Focus on your ibadah. Eat moderately with EXERCISE just to maintain your fitness.
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34 & akan berlari sampai bila2☺️
Umur makin meningkat bukan makin muda, berlari pun tak bertambah laju.
Tapi, kalau kau maintain gaya hidup sihat, confirm kau nampak sihat dan rasa lagi bertenaga dari orang yang tak jaga badan.
Jom, mula berlari 🏃♂️
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Don’t know what to eat for dinner? Org shah alam if suka authentic Japanese food , jom la try Nikusutei 😉🤤
📍Nikusutei
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Super easy & simple workout for new runners (and this applies to trail running too!)
Run🏃🏻♂️➡️Walk 🚶🏻♀️ method.
Hope it helps. Save and RT 😄
@twtjogging
@Twt_Jogging
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Nak share dgn korang sabun baju sukan yg best. This is my 6th purchase 🤝🏻😤🤌🏻
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“Eat” your water
Cucumber 🥒 has 96% of water 💧 (packed with vit K)
Yogurt has 85% of water 💧 (pack with calcium, protein & probiotics)
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One of the best purchase I’ve ever made and this is better than airpod pro. I love it!
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My medschool self wouldn’t even think of becoming a talent or working with a big brand.
And here i am. Alhamdulillah ☺️
Cant wait to reveal this tomorrow ☺️🫶🏻🫶🏻🫶🏻
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Success is found in your daily routine.
Its not what we do occasionally, its what we do consistently.
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You dont wanna hear this, but you must.
Track Running Etiquette 🏃🏻♀️
Bukan sebab terpaling runner but for safety & respect.
Track is NOT a park.
Ive seen parents biar anak2 play & kick ball in lane 1. Parents using stroller in lane 1 😭😭😭
Lets educate & share this !😁
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How to Run-madan
Mon : 30 mins with strides at the end. (Up to u nak before or after iftar)
Tues : strength & conditioning
Wed : 40 mins Z2 with strides at the end.
Thur : S&C or cross training
Fri : Rest
Sat : long run Z2
Sun : Recovery run 30mins
I hope this video helps!
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Kalau korang craving bende manis lepas terawih, try recipe ni!
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I personally think that if nak recipes HEALTHY, 🫀friendly, jgn la ikot Khairul punya..common sense. Dia tak salah nak share. But everyone needs to be aware of moderation. U dont eat sambal hijow every single day… once in a while takpa la… again. Common sense
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Ya Allah kurus nya aku dulu😩😩😩. This time I was 48kg
Now….🙄🙄🙄
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Happiest at 32 😉
Also, Happy International Mountain Day ⛰ ! (Its no coincidence 🙊)
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Discipline is HARD.
Being unhealthy is HARD.
Getting up, doing the things you dislike to reach your goal is HARD.
Laziness that leads you to nowhere is HARD.
Eating balanced meal is HARD.
Which hard would you rather be fighting?
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👩🏻💻 Desk stretches 👨🏻💻
For those who are WFH or spend long hours at the desk 😉
Count 8-10sec slowly for each exercise and do it every 30mins for a better health!
Share the ♡
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No runs during PKPD? Keep calm & lets do some cardio exercises to maintain fitness level.
There are so many types & these are just some of it.
40sec active//10sec rest for 20-30mins (at your own pace).
Do try them & let me know how it goes!
Rt & share the 💕 ☺️
@Twt_Jogging
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Any ladies interested in small group running program tak?☺️☺️☺️
You guys will get personalised training ☑️
Nutrition advice ☑️
Monitoring ☑️
Posture correction ☑️
Do dm me☺️✌🏻
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بسم الله الرحمن الرحيم
Accompanying my grandma for her first dose of
#CovidVaccine
. She is 90+ years old. May Allah ease.
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