In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the experts to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.

1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?

During this time, it’s really important that we all follow the guidelines set by government and health authorities and practice social distancing.

However, where possible and if allowed (this varies from country to country and even state to state) getting out and running is a fantastic way to stay active, move and also reduce the stress and anxiety that may have been caused by the current situation.

In Australia, there is a ‘running’ boom occurring, however, at present runners are only able to head out in pairs. It’s critical that this privilege is not taken advantage of, with seasoned runners really embracing the opportunity to continue to still be able to train, whilst others are venturing out for runs more than ever before.

During this period, it’s important not to put your immune system at risk with hard workouts, making sure you prepare before runs with hydration and refuel after runs and not to overreach.

It’s also important when running outside where it is busy, to try and avoid crowded tracks/trails where possible. In order to combat this, avoid peal times by running at different times of the day. When passing runners out on course, make sure to go wide and give fair warning to ensure you are not going to close to each other.

If you cannot leave the house due to restrictions, using online training exercises to focus on core strength can be a great way to stay active, or if you’re lucky enough to have a treadmill then obviously that’s another avenue to take.

Why not use this time to mix things up? Online yoga courses are fantastic if you want to focus on developing such things as physical, mental, social and spiritual development. Try to focus on any other weaknesses and imbalances, in such hectic and busy lives this time could really be used to improve those ‘1%ers’.

2. How do we stay calm during this stressful period?

This sudden change to all lives has caused a lot of stress and anxiety worldwide, people from all corners of the globe are being faced with uncertain and unprecedented times. There is a lot of anxiety around the loss of control over the situation, on top of the health concerns and risks associated with COVID-19. Many have even lost jobs, gone into financial hardship and been distanced from family and friends.

In these times it’s important to focus on what you can control, and doing your best to keep yourself calm and safe.

With the constant news cycle and social media feeds it can all become overwhelming, so ensure you consider taking breaks from constantly reading and watching ‘Corona’ related news and stories. Try to give yourself a mental refresh and find some positive stories, documentaries to watch, or even listen to a podcast that is fun or informative.

Take time away from the screens, by reading a good book, engaging in a fun game, plant a veggie patch. Things that you have always wanted to do but just didn’t have the time. Even try meditation or yoga, which are a fantastic way to manage stress. So ensure you incorporate a variety of activities, which allow you to break up your day and help establish that routine.

3. Are there any simple nutrition plans, tips or recipes that we can follow?

Given that we are a bit more restricted around general moving in our regular daily lives, it’s super important now more than ever to make healthy choices during this period. The level of incidental exercise has dropped (ie walking to public transport) so we are burning less overall calories.

Stress and anxiety have obviously built up with the isolation and along with that, there is a real danger that we turn to food as a distraction or support mechanism. If you can try to ensure you continue a healthy association with food and that connection needs to be around using foods to enhance your physical and emotional wellbeing, then you will be much better for it.

This is a great chance to hone your cooking skills and focus your energy on eating healthy and wholesome food. Consider experimenting with some different dishes, jumping online and finding some new and interesting recipes. This time could also be used to bulk cook and freeze food to reduce food waste.

4. Are there any recommendations on resources (youtube channel/video, social media pages, blogs, books, podcasts etc) to refer to?

Here are some specific running-related recommendations, which can assist with that motivation and inspiration:

• Be inspired by Eluid Kipchoges 1.59 Feat: https://www.youtube.com/watch?v=k-XgKRJUEgQ
• Listen to a podcast that helps you get better with running https://podcasts.apple.com/us/podcast/id1506419354
• For book recommendations, follow https://www.instagram.com/run_coaching_with_dave/?hl=en, who has recommended a bunch of amazing books that are all running related.
• Start an online running program with an expert coach via www.run2pb.co https://www.run2pb.co/ongoingcoachingsignup
• Follow Run Culture, one of Australia’s Leading running physiotherapists who has a great (low cost) online course, which has practical and efficient exercises for runners to build strength and conditioning https://run-therapy.teachable.com

ABOUT ZAC NEWMAN

Zac Newman is a Running Coach and the Co-Founder of Run2PB Online Run Coaching.

Zac is a long-distance runner with a wealth of experience in track, cross country and road races spanning over 20 years of training and competitive experiences across the globe.

He has competed in major marathons including London, Chicago and the prestigious Lake Biwa Marathon in Japan, as well as finishing in the top 10 at the Melbourne Marathon on two occasions. His personal best timing for the Marathon is 2h25min.

In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the National Athletes to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.

1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?

I believe everyone has this same situation during this period of time. At home, we can train more than we expected. I believe that it is a good time for us to focus on the inner muscles and strength training for running stability.

2. How do we stay calm during this stressful period?

Yes. It is definitely a new challenge for everyone in order to adapt to this new lifestyle.  Workout at home or working from home allows us to have more time with our family. While I believe the period will end soon if every one of us cooperate well and this will resolve very soon.

3. Are there any simple nutrition plans, tips or recipes that we can follow?

During this period of time, a simple meal is important. We should eat clean with small portion but avoid heavy meal to prevent any weight gain. Meanwhile, we can do at least 10min or 20min HIIT or flexibility workout to maintain our fitness level.

4. Are there any recommendations on resources (youtube channel/video, social media pages, blogs, books, podcasts etc) to refer to?

Yes. There are plenty of sources that we can refer to. I like the videos from@joannasohofficial; @suesueteoh; @aimiwasaki_; @leong_munyee; and the app I am using is NikeClub 🙂

ABOUT CHOOI FERN LOH

Chooi Fern Loh is the 2nd fastest Malaysian in the Women’s Full Marathon category.

Chooi Fern has been a regular winner in the Malaysian races such as Penang Bridge Marathon (2017 & 2018), Standard Chartered KL Marathon (2018 & 2019) and Perlis Marathon (2018 & 2019).

Her other achievement includes personal best timing of 2h58min at the Gold Coast Marathon 2019.

In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the experts to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.

1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?

I work out at least once every two days, at home! As a Pilates and fitness instructor, I would plan my own workouts for live streaming online for my clients and IG followers. I alternate my workouts between weight training for strength, core-based mat exercises for full-body control, and HIIT sequences for cardio and endurance. On top of that, I try to run outside 3 times a week.

2. How do we stay calm during this stressful period?

I actually feel quite busy during this circuit breaker period. My work used to occupy a lot of me physically and mentally. I planned to spend more time during this period on self-development – read more, do courses that I had always planned to do, and looking at opportunities that I have previously put aside. Doing the things I enjoy really helps me to find myself in the midst of all these chaos and actually helps me to stay calm. I enjoy being in control of my own schedule and that gives me a sense of calmness.

However, when things get overwhelming for you, remember all you need to do is to put everything aside, have a nice drink and do something that allows you to release the stress. Nothing is more important than our mental health, and this is the perfect time to look within and slow things down if it need be.

3. Are there any simple nutrition plans, tips or recipes that we can follow?

My home meals mainly consist of wraps or soups. They are easy to prepare and taste super good! My marketing list is pretty standard – spinach, bell peppers, eggs, mushrooms, tofu, prawns, fish, chicken etc. As I prefer warm meals, these two meal choices are pretty much my staples. As we stay at home during this time, we may succumb to lots of unhealthy snacks, but do try to cut down on the intake of processed food and sugary stuff.

4. Are there any recommendations on resources (youtube channel/video, social media pages, blogs, books, podcasts etc) to refer to?

I am someone with no flair for cooking, so on days when I am not having my wraps or soups, I will do take-outs. But when I am up for a challenge to whip up something new, I would go to BBC Good Food for simple and easy to prepare recipes.

ABOUT BETSY CHEN

Betsy Chen is a full-time Pilates Instructor and Personal Trainer. She is also the Co-Founder of Off Duty Pilates.

As a Sports Singapore Ambassador, she advocates a fitness lifestyle and hopes to inspire more people to get moving and exercise. Other than Pilates, Betsy is an avid runner doing both short and long-distance run training. She is also a passionate indoor climber, spending long hours in the climbing gym, if not working on strength training in the gym.

 If you are looking for indoor exercise equipment that can help to build stamina, increase strength and improve your overall fitness, then we suggest checking LIT’s Pilate reformer machine which has been engineered with a focus on Low Impact Training principles that greatly minimizes the risk of injury.

In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the National Athletes to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.

1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?

With stricter measures in place, it’s certainly challenging to keep up with an active lifestyle. This is especially true after I started work from home arrangement and sometimes find it hard to “switch off” from work. I find that structuring your day and having a to-do list helps. Avoid sitting down for a prolonged period by taking walk breaks and doing some light stretches in between work tasks.

We can stay active and physically healthy at home by incorporating some home-based exercises into our daily routine. This period is the perfect opportunity for all runners to spend more time on strengthening and conditioning, something we all probably neglect when we were training hard for races during pre-COVID-19 days. Some simple exercises you can do at home are push-ups, planks, jumping jacks, squats, lunges etc. If you do not have dumbbells at home, you can be creative and make use of household items eg. water bottle, a bag of rice as weights to add some intensity.

There are also many online videos that you can follow to work out a good sweat. On days that you feel lazy to move, just tell yourself ten minutes and change to your full workout gear. You will usually end up committing more than ten minutes.

2. How do we stay calm during this stressful period?

COVID-19 has disrupted the economy and caused many changes in our daily routines. We cannot control this virus but we can control how we feel and react to it. Being grateful and appreciative of what I have right now allows me to stay calm. I am thankful that during this period, my loved ones and I are healthy, my husband and I still have a job and a roof over our heads. My husband and I do not have much meals time together before the circuit breaker measures were implemented as our working hours are quite different. Now that we are seeing each other 24/7, I am enjoying and treasuring the time spent together during this period. Let’s count our blessings, be socially responsible and believe that this too shall pass.

I also enjoy reading novels, particularly fiction books. Immersing myself in the story takes me away from reality for a while and reading calms me. Find something that you enjoy eg listening to music, drawing, cooking, yoga etc and let the process relieve your stress and tension. Even better, learn a new skill. Think of what are the things that you wanted to learn but have no time to do so in the past. This is the time to enrich yourself and discover your hidden talents!

3. Are there any simple nutrition plans, tips or recipes that we can follow?

I have started cooking more frequently at home during this period and this allows me to limit the amount of oil, salt and sugar used in the dishes. I also try to use more fresh food and less processed food. I make it a point to have regular meals times and balanced diet which include protein, grains, fruits and vegetables of different variety and colours. To ensure I stay hydrated throughout the day, I will fill a bottle of water, like what I usually do in the office and keep it at my desk while I work. To avoid succumbing to the temptation of snacks, keep your junk food out of sight. Opt for healthier snack options like fruits or nuts.

4. Are there any recommendations on resources (youtube channel/video, social media pages, blogs, books, podcasts etc) to refer to?

Nike Training Club App. This app is free and there are a variety of workouts i.e from bodyweight only to full equipment workouts for everyone at all fitness level. You can also select the workout based on the muscle group i.e Abs & Core, Arms & Shoulders or Glutes & Legs that you would like to work on.

Recently, I stumbled across Pamela Reif youtube channel. Her fitness workout does not require any equipment and are suitable for all fitness levels too.

I also follow Fitness First SG Instagram account. FF has launched a 30-day Stay Home Stay Fit challenge. Each day they will introduce an exercise which we can do at home using ordinary household items. Information is bite-sized and easy to follow.   

ABOUT JIESHI NEO

Jieshi Neo is a Team Singapore Marathoner who represented the country at the Southeast Asian Games 2015.

Jieshi won the local female category at the Standard Chartered Singapore Marathon 2015 and 10th position in the open female category which earned her qualification for Rio Olympics 2016.

Jieshi is also the first female Singapore marathoner to qualify for the Olympics (2016 Rio), which she completed in 3h15min.

In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the National Athletes to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.

1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?

It has been a month that I have stayed home and have been doing indoor exercises. Sometimes that is all you can ask your body for. It might not be the longest or the hardest workout I can make every day, but it helps my mental health and that’s all that matters to me. Being safe and healthy is way better than being sorry.

I focused on calorie counting on my diet for now as I can’t just stay at home with lesser exercises and eating so much. I have to cut my usual calorie intake per day and have to compensate it with the activities I can do at home. Since the community quarantine here in our city, I have decided to stay at home and do core, ab workout, leg strengthening and stair drills. It’s important to exercise and sweat every day to fight anxiety and help boost our mental and physical health.

2. How do we stay calm during this stressful period?

We all have to focus only on the things we can control and think or do more of what makes us happy. I know it’s a rough situation right now, but for me as an athlete, I’ve got a lot of time to reflect, to recover, to sleep 😊and focus on self-improvement, on the good and think of the things that you might be of help. For myself, I still find ways to interact with my friends through using FB Live and sharing with them activities they can do at home to keep them active. We can still be positive. We can still work towards our goals, just in a different way, and be always flexible with your methods.

Everything is going to be okay. Important is to stay calm and be a good community member.

3. Are there any simple nutrition plans, tips or recipes that we can follow?

My diet now focuses on fruits to help boost my immune system. I cut out a bit of my carbs intake as my workouts now are not that long and hard.

While taking your diet strictly, be committed to doing even a 30min abs or core workout and strengthening inside your home every day. You can find many ab/core exercises on youtube. Or look for any available resources you can find at home, be creative and be flexible with your methods.

During this uncertain and uncomfortable time, choose wisely what you put your energy into because whatever you feed, will grow.

4. Are there any recommendations on resources (youtube channel/video, social media pages, blogs, books, podcasts etc) to refer to?

I share some of my indoor activities on my social media accounts:
– FB Account: Mary Joy Tabal Oly;
– FB Page: Mary Joy Tabal Official FB Page;
– IG: @maryjoytabalofficial; and
– YouTube Channel: Mary Joy Tabal

ABOUT MARY JOY

Mary Joy is a Team Philippines Marathoner who represented the country at the Southeast Asian Games 2019.

Mary Joy bagged the Silver Medal at the 2019 SEA Games Marathon with a time of 2h58min. She also clinched the Silver medal at the 2015 SEA Games and Gold medal at the 2017 SEA Games with the times of 3h4min and 2h48min respectively.

Mary Joy is also the first female Filipino marathoner to qualify for the Olympics (2016 Rio), which she has done by running a time of 2h43min at the Scotiabank Ottawa Marathon 2016.

In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the National Athletes to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.

1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?

I stopped training outdoors completely about a week before the Circuit Breaker was officially introduced, so I have had a while to get into a home-based routine. I have two young kids (3 & 5 years old) at home so I did not want to take any unnecessary risks by going outside, especially since all upcoming races are on hold.

30-45mins of exercise can go a long way to breaking up the monotony of being at home. All you need is a couple of resistance bands (or old bicycle inner tubes if you want to go really old school), swiss ball, some hand weights (or water bottles) and you are set. There are a ton of videos online you can follow.

While I may not be able to simulate a full training load at home, this downtime is an opportunity to work on aspects of my fitness I often neglect like core strength and flexibility. I have discovered that aside from swimming, biking and running, my fitness does not appear to extend to anything else. I started to add in HIIT workouts a few times a week to my training and I enjoy the variety.

2. How do we stay calm during this stressful period?

Accepting that we might be in this situation for a while has helped me keep the stress away. When I look for solutions to training and keeping active, I have tried to come up with ideas that would be long term fixes. Rushing to squeeze in one last swim before all the swimming pools closed would have done me no good if the next time I manage to swim is months away.

The other thing I have found to be very important during this period is to manage my expectations. It is a real adjustment being at home 24/7. In the past, I would be very particular about the conditions surrounding my training. I like having things a certain way. Now, I try to be grateful that my family is healthy and I can actually continue to be active instead. I use resistance bands to do dryland swimming drills to maintain some muscle memory. While I have not been running, I have been doing more indoor cycling. Hopefully, this extra focus on cycling will benefit me when we get back to racing again while allowing me to hold on to some base fitness for running.

Technology has made it so easy to stay in touch. Pick up the phone and (video) call someone! More than ever, we need to know that even if we are on our own, we are not alone.

3. Are there any simple nutrition plans, tips or recipes that we can follow?

I have been vegan for over two years and my diet is plant-based. If anyone is considering reducing or cutting animal products out of your diet, my own experience is that it is a real boost to athletic performance and recovery.

During this circuit breaker, nutrition is going to take on even more importance given that most of us are not going to be able to be as active. The age-old advice still applies – eat in moderation, less processed food, less sugar and fried foods. It is not groundbreaking but it works.

I always fuel up before training. I struggle if I train on an empty stomach, although that might work for some. When it comes to training and nutrition, a one size fits all approach really does not exist. If it works for you, it is the right approach.

4. Are there any recommendations on resources (youtube channel/video, social media pages, blogs, books, podcasts etc) to refer to?

There is a website (and a film) called Forks Over Knives (https://www.forksoverknives.com/) that is a great resource. Challenge 22 (https://challenge22.com/) is also very informative. Many of my non-vegetarian/vegan friends have watched the Game Changers film and have been inspired to try a plant-based diet.

ABOUT WILLE LOO

Wille Loo is a Team Singapore Triathlete who represented the country at the Southeast Asian Games 2019.

His other achievements included being a 3-time SEA Games triathlete and the bronze medallist from the 2015 SEA Games.

Wille is also the captain and longest-serving member of the National Triathlon team.

In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the National Athletes to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.

1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?

Bagi seseorang untuk mengekalkan aktif dan menjaga kesihatan dan juga stamina sepanjang perintah kawalan pergerakan, sangat mencabar kepada setiap individu kerana bersenam hanya di dalam kawasan yang agak terbatas dengan jarak, jadi seseorang perlu membuat insetif dengan bijak, menggunakan pelbagai teknik senam dan drill atlite dalam kawasan setempat, contoh seperti menggunakan skipping, pergerakan jack knsee, high knsee, burpees , jumping jack , plank , mountain climber dan pelbagai lagi yang kita juga boleh tengok tip ini di you tube, untuk lebih memudahkan kita.

[Translated by JRL]
For someone to stay active and care for one’s health and stamina throughout this MCO is extremely challenging for every individual. It’s because we could only exercise within a limited space. So one will have to craft smart incentives, carry out several exercise techniques and athlete drills within the limited space. For example, skipping, jack knee movements, high knee, burpees, jumping jacks, plank, mountain climber and many other variations you could view from youtube, so as to make things easier for us.

2. How do we stay calm during this stressful period?

Bagi saya keadaan kita sekarang perlukan disiplin yang tinggi dalam diri untuk kekal tenang dan bersabar dengan apa yang berlaku pada negara kita juga seluruh dunia, kita harus kuat untuk melawan covid19 supaya ia cepat lenyap dari negara kita, jika ia cepat lenyap itu menunjukan yang rakyat malaysia mempunyai disiplin yang tinggi mengikut arahan yang terbaik dikeluarkan oleh pihak kerajaan, dan akan memberi kesan dan membuktikan pada seluruh dunia bahawa rakyat malaysia mempunyai disiplin yang tinggi.

[Translated by JRL]
For me, in this situation that we are in, we need high self-discipline to stay calm and have patience with what is happening within the country and around the world. We have to be strong in fighting COVID-19 so that it will disappear fast from our country. If it goes away fast, it will show that Malaysians have strong discipline in adhering to the best instructions issued by the government and it will produce results and prove to the whole world that Malaysians are highly disciplined people.

3. Are there any simple nutrition plans, tips or recipes that we can follow?

Petua saya harap dapat kita bersabar dalam cara pemakanan dengan betul tidak terlalu lebih makan cuba dan hadkan makanan tidak seperti kehidupan yang kita sebelum ini, kerana mungkin semasa tu kita sentiasa aktif dan bergerak jauh, kurangkan makanan yang berminyak dan minuman yang berais batu.

[Translated by JRL]
My tip, I hope we’ll be able to be patient in our dietary lifestyle – to not eat too much, and limit food intake unlike how things were previously. This is because we probably were more active and always on the move. So we should eat less oily food and drink less iced water.

4. Are there any recommendations on resources (youtube channel/video, social media pages, blogs, books, podcasts etc) to refer to?

Ya bagi masa ini kita perlu banyak rujuk kepada saluran video youtube, halaman media sosial dan sebagai nya yang boleh jadikan rujukan untuk kita dapat belajar bagaimana untuk bersenam dalam setempat dengan betul.

[Translated by JRL]
Yes, for now, we have to refer alot more to youtube video channels, social media etc so that we could learn how to exercise proper in a limited space.

ABOUT MUHAIZAR MOHAMAD

Muhaizar Mohamad is a Team Malaysia Marathoner who represented the country at the Southeast Asian Games 2019.

Muhaizar clinched the Marathon Bronze medal at the 2017 and 2019 SEA Games with a time of 2h31min and 2h33min respectively.

His other achievements included a personal best of 2h26min at the Berlin Marathon in 2018 and winner of the KL Standard Chartered Marathon for 5 consecutive years from 2015-2019.

In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the experts to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.

1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?

We can do home workouts by ourselves or even better, video call friends and do it together!

2. How do we stay calm during this stressful period?

I think gardening is a good way to calm the mind and uplift the mood. Also will be good to keep ourselves busy with things to do or pick up a new skill!

3. Are there any simple nutrition plans, tips or recipes that we can follow?

I think the most important thing about nutrition is understanding what kind of food to stay away from and what kind of food is good to eat. Understand your body calorie and macronutrient needs to look good physically. Then watch your micronutrients for better health! I go with IIFYM (If It Fits Your Macros)!

4. Are there any recommendations on resources (youtube channel/video, social media pages, blogs, books, podcasts etc) to refer to?

Erm.. haha I don’t usually watch any of those. But I do post some workout tips here and there. You can check out my Instagram at @kelynlau

ABOUT KELYN LAU

Kelyn Lau is a full-time freelance personal trainer at Naked Strength.

Kelyn had begun her fitness adventure in 2012. Being underweight for many years, a healthy diet and exercise have helped her gain the necessary weight. Her ambition now is to aid people who are facing problem in achieving their fitness goals and also inspired people to lead a healthier lifestyle.

Hence, she founded Naked Strength in 2015.

In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the National Athletes to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.

1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?

Untuk pegiat lari seperti saya juga yang sedang belajar. Selama masa pandemi virus covid-19, Kita mesti harus menjaga pola hidup sehat yang talah dianjurkan oleh WHO. Selain itu, kita harus lebih kreatif untuk membuat gerakan-gerakan seperti workout training dengan menggunakan barang atau alat yang ada di rumah.

[Translated by JRL]
For running enthusiasts like myself who are still learning too, during this COVID-19 virus pandemic, we must have a healthy lifestyle as recommended by WHO. Also, we have to be more creative in our exercise regime. For example, using things or items already found at home during our exercise training workout.

2. How do we stay calm during this stressful period?

Selama pandemi covid 19, kita tidak tahu sampai bila virus ini akan berakhir. Namun saya selalu berdoa kepada Allah SWT. Sentiasa berwaspada dan tetap tenang. Bermain permainan, baca buku solat serta melakukan latihan2 ringan di rumah.

[Translated by JRL]
With this COVID-19 pandemic, we are not certain how long it will end. Nonetheless, I always pray to Allah SWT. To be careful and stay calm. I’ll play games, read religious books and engage in light activities at home.

3. Are there any simple nutrition plans, tips or recipes that we can follow?

Untuk makanan, saya hanya makan yang sudah disediakan di rumah. Makan dan minum cukup serat asupan nutrisi buah serta suplemen.

[Translated by JRL]
For my meals, I would only eat food prepared at home. Nutritious food and drinks with high fibre fruits and supplements.

ABOUT ASMA BARA

Asma Bara is a Team Indonesia Marathoner who represented the country at the Southeast Asian Games 2017.

Asma’s other achievements included a win in the Indonesian Men’s Category of the Borobudur Marathon 2019 with a time of 2h39min and 3rd placing in the Indonesian Men’s Category of the Jakarta Marathon 2019 with a time of 2h38min.

In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the experts to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.

1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?

This varies for each individual, as COVID-19 has changed all of our daily routines. Some people may now find themselves with additional cooking/cleaning/childminding responsibilities! Furthermore, people’s living arrangements differ considerably, so giving guidelines that remain relevant for those in apartment blocks, compared with those who have garden space, is difficult.

Nevertheless, try to identify your windows for physical training and protect these as much as possible, so that the regularity of your training remains. Research indicates that training intensity should be prioritized over volume or frequency to maintain physiological adaptations, but we must adapt to new training methods progressively, otherwise, we will just find ourselves with aches and pains. For example, if we are used to running 3-4 min, 1 km intervals at ~95% of our maximum heart rate, trying to replicate this heart rate response the next day through running on the spot and burpees is probably not going to end well. So let your body adjust to the new forms of training (whatever you can do in your individual circumstances e.g. indoor cycling, circuits) for 1 or 2 weeks, but have in the back of your mind that intensity should be prioritized over training for hours trying to achieve lots of volume.

2. How do we stay calm during this stressful period?

Be realistic in the goals of your training. This is not a period where we can target huge improvements. First and foremost it’s important to training regularly to remain healthy and happy. Secondly, we are trying to maintain our previous training level, rather than chase improvements.

3. Are there any simple nutrition plans, tips or recipes that we can follow?

One ‘benefit’ of the Movement Control Order is having more time at home. This allows better meal planning and gives us the time to learn more about the content of certain foods, which we may often overlook in our busy ‘normal’ lives. So I would encourage people to see this as an opportunity to learn more about nutrition because an engine is only as good as the fuel that goes into it. It is also worth keeping an eye on the Institut Sukan Negara (ISN) social media channels (Twitter, Instagram, Facebook) for healthy eating infographics from the team of experts who fuel the national athletes.

4. Are there any recommendations on resources (youtube channel/video, social media pages, blogs, books, podcasts etc) to refer to?

If you find the solitude or confinement of the MCO affects your desire to self-motivate for training, then follow some circuits on YouTube. Your first priority should be to stay active so you can feel good during this period. There are a plethora of free, join-along classes on a range of online streaming sites, so have a search online and find something that helps motivate you to stay active.

ABOUT DR CARL JAMES

Dr Carl James is an applied physiologist at the National Sports Institute of Malaysia. He has provided scientific support to Malaysian Squash and Hockey teams for the 2018 Commonwealth Games and Asian Games, where these teams delivered historic medals.

Dr Carl’s PhD investigated acute and chronic interventions to aid endurance performance in hot and humid conditions. He is also a BASES accredited physiologist and Chartered Scientist, having completed a variety of scientific support work.

In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the National Athletes to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.

1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?

Aussie’s been on lockdown for about a month before Singapore started so it’s definitely been quite a while! I haven’t had a track sesh in ages but have been doing home workouts with friends via zoom and it’s been loads of fun and laughter! 😆

I’m currently taking the chance to take a mental break from racing having had a very long season last year from the start of Summer track in 2018 to Dec’19 for the SEA Games.

2. How do we stay calm during this stressful period?

I feel like I’ve never been a worrier and I like trying to make the best out of any given situation. 🙂

️It’s good to appreciate that we cannot change the cards we are dealt with, just how to play the hand, a snippet from “The Last Lecture”, a book I’ve read. It’s a perfect time to dive into a good read or invest our time wisely to better ourselves in our profession.

3. Are there any simple nutrition plans, tips or recipes that we can follow?

Follow me on my IG for more bakes and cakes! I love baking so I’ve been whipping up quite a bit! 😛 I enjoy being creative and just having fun baking the situation better. 🙈

4. Are there any recommendations on resources (youtube channel/video, social media pages, blogs, books, podcasts etc) to refer to?

I’ve been listening to quite a lot of podcast, mostly vet related 😅🐻💉 but definitely recommend searching for things that we’ve never had the chance or time to do, or even learning a new skill. I’ve started sketching animals and Disney characters!

Regarding my fitness workouts, they are a predominant mix of a HIIT track, followed by a core and glute-focused workout track, done together with my friends via zoom.

I am happy to conduct sessions for everyone to do them together if there is a demand for that too! 😉

ABOUT CHERYL CHAN

Cheryl Chan is a Team Singapore Steeplechaser who represented the country at the Southeast Asian Games 2019.

At merely 25 years of age, Cheryl has bettered the national record 10-times since her maiden foray in the 3000-metre steeplechase event back in 2015.

Her recent achievement included a Singapore National Record 11:14.70 minutes at the New South Wales Championship 2020 in Australia.

In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the National Athletes to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.

1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?

Loneliness and social isolation can have negative effects on your immune system, so it is important to do everything you can to keep your mood up during lockdown.

1) Get quality sleep: It’s important to stay rested and refreshed to help keep your immune system working effectively to fight off bad bacteria, try to get at least 7 or 8 hours of sleep every night if possible, even if it means going to bed a little earlier!

2) Stay hydrated: Staying hydrated is crucial in regulating our body temperature and maintaining many bodily functions.

How do I stay active? You might feel guilty at first to not accomplish the usual training/exercising routine that you’re used to, but I find it more important to reserve for my mental health during this period and it’s also an opportunity to look into myself a little more.

I improvised my activities (make it more fun but effective) which I thought would be applicable for anyone, meanwhile attaching some of the usual routines in between. You can put your tins of baked beans, bags of rice, bottled water or flour to good use. They make great dumbbell substitutes or, if you tie them up in a carrier bag, you have an improvised kettlebell. Households are definitely relatable to any house chores and that’s when you include some movements while doing it. Squats or sit-to-stands from a sturdy chair, push-ups against a wall or the kitchen counter, and lunges or single-leg step-ups on stairs are all great for those new to these kinds of exercises.

2. How do we stay calm during this stressful period?

I have been avoiding to create any spaces for negativity attacks. Meaning I will plan out my every day with the list of “things to do” just to fill up my day and small goals with strong purposes to accomplish (daily routine & work) or even trying out/learn new things which I couldn’t all this while. I do hold back a little on some days to work on my mindfulness exercises just to refresh my mind and souls to stay motivated consistently.

3. Are there any simple nutrition plans, tips or recipes that we can follow?

I’m definitely a very specific person when it comes to that considering what I put into my body matters for the sake of my performance & wellbeing. There are too many testimonies or even the most recommended recipes on the internet nowadays and my only advice is to balance up all the nutrition (protein, minerals, fibres, vitamins, carbs, fats etc) as the meal plan is forever just a guideline and it’s very individual as we all have different body types.

4. Are there any recommendations on resources (youtube channel/video, social media pages, blogs, books, podcasts etc) to refer to?

I do have my own cooking page on Instagram & Facebook @aimi.fitkitchen in case you wanna try out some of my recipes specially designed for athletes.

ABOUT AIMI IWASAKI

Aimi Iwasaki, 24 years old Japanese and Malaysian mix, is a Team Malaysia Triathlete who represented the country at the Southeast Asian Games 2019.

Aimi started swimming at the age of 10, ventured into cycling under the Malacca state team and progressed to the national cycling team and the Terengganu Cycling Team (TSG) concurrently before she became a National Triathlete today.

She came in 5th Women’s Individual at the 2019 SEA Games and her other achievement included 2nd place in her category at the Singapore International Triathlon Championships 2019.