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Week 2 Gym Activities under Personal Trainer

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Week 2 Gym Activities under Personal Trainer

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1. Your name, matric number, date

Siti Nur Khadijah Binti Sha’ari

A174511

6TH August 2023

2. How is your progress?

In the second week of the activities, we will do the same training with more weight but the repetition is constant.

Monday – Cardio, I manage to do 30 minutes run at pace 9 on treadmill at 2km distance.

Tuesday - Back training getting tricky as weight had been add on 10kg more, with total of 15kg.

Wednesday- Abdominal training. With correct technique, the 1 minutes plank is still painful to do, however the consequence backpain was relieve.

Thursday- Shoulder training gets harder as my coach adds a total of 5kg weight for me to lift.

Friday- Legs training is the only never easy training to do, I my gluts and thigh heals from last week session, I had to increase the weigh by 10kg.

3. Points to remember from week 2!

My coach said, woman usually gives up in 2nd week of the subscription as the game got difficult and our body sort of newly healed from micro scaring of the muscle. It was such a challenging week for me as well but I uses my coach’s words to prove him wrong, and proving myself that I am not like typical woman out there.

4. Your feelings & thoughts

In week 2, I started to feel regret on choosing this activity as my elective activities because it is so painful to put burden on our body just to get into shape and used up calories.

5. ONE good thing from what you did that you can practice now!

Because the repetition of single game is the same as previous week (15reps for 3 sets), it gets so much challenging when the weigh I am lifting gets heavier. But the good thing is I completed the game. Slowly but surely, with that I believe every time we are struggling at continuing on what we are working at, just do it properly no matter how long period of time it takes for it to settle. Better to crawl than stumble.

6. Any difficulties/concerns? How did you cope?

My weight had been reduced to 80kg at BMI of 31.3 but still I’m an obese class 1, Weight loss of 3kg In 7 days. I craved a lot of sweet drinks and food. I am also lacking of menu to eat clean for the next week. However I tried to consult with my coach on the menu and he suggested a meal plan diet group in facebook to get the variations of balance diet with low calorie.

7. Your plan for next week (Week 3)

For next week, I hope I still have the motivation to keep going to the gym since I know that I have to increase the weight load to burn more calories. I really hope to have a break next week but sometimes we need to push ourselves over the limit that we put because we are beyond what we expect.

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Volunteering with Kechara Soup Kitchen (Week 2)

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Volunteering with Kechara Soup Kitchen (Week 2)

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Nurul Iman binti Mohd Roslizam
A175107
31/7-4/8/2023

2. How is your progress?
For second week, we were given task same like first week which is provisison deliveries. For provision deliveries, we need to deliver a bag of donation containing daily essential to the registered family under Kechara Soup Kitchen (KSK). However, for this week it was a bit challeging because we need to go house to house of family instead of children home.

Firstly, we were given briefing regarding steps of provision delivery house to house, what do’s and dont’s and regarding our own safety. During the briefing, we were given list of families and their address which need to be delivered, also we had whatsapp group with KSK’s team if anything need to be asked. Lastly, after we finish delivered, we need to return to KSK HQ to return back the KSK’s official bag and it was end of activity.

For this volunteering, gave us more insight and opportunity to interact with them, to learn more regarding their condition.

3. Points to remember from week 2!
- Always grateful, through this opportunity I saw different perspective and side from family that get help. Not everyone blessed with daily need where we feel like it is easy to get. Also, eventhough they live in urban place there still poverty, not everyone living in urban place is rich.
-  Strengthen our soft skills, as for this activity we become more closer and need to interact more with people. We need to start conversation for first time when visiting others people house.

4. Your feelings & thoughts
My feeling after volunteering was sad, because throught this volunteering I saw many community that in need and how their living condition effected. Not everyone is blessed with good condition, however they still showed us with smile and kindness. This made me to become more better person in the future.

5. One good thing from what you did that you can practice now
Always be grateful even with smallest thing!

6. Any difficulties/concerns? How did you cope?
I am more concerned with our safety, as during the briefing, the supervisor mention don’t spend to much time at the house or surrounding it, if we park our car, need to park at safest place. This is because we don’t aware with the surrounding because it was new place, incident might happen. Throughout the whole activity, we always stick together and always inform in the group where we at right now.

7. Your plan for next week (Week 3)
For next week, we were given task for surplus collection which will be challenging than this week.

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Reptile realm : 2nd week of Zoo volunteering

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Reptile realm : 2nd week of Zoo volunteering

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Nur Athirah Binti Mohd Azlan

A181072

29/7/2023

2. How is your progress?

In my second week as a volunteer at Zoo Negara, things got even more exciting ! Well, the job duties remained similar to the previous week—cleaning and food preparation—but with additional volunteers, the tasks became less tiring, allowing myself to have more time to engage with the animals. This time, I got the chance to spend more time with them in which I feed and hold them, namely the snakes, rats and turtle. Despite my initial fear, playing with the snakes and rats was truly satisfying. I mean, it’s not an everyday opportunity so i might as well enjoyed it :)

3. Points to remember from week 2!

Through this experience, I've learned that spending quality time with the animals contributes to their happiness and influences their behaviour. This understanding has fueled my dedication to this work, and I'm committed to ensuring the well-being of these creatures. The opportunity to contribute to their care has been incredibly rewarding, motivating me to continue being an active advocate for these wonderful animals.

4. Your feelings & thoughts

I felt a strong sense of responsibility when handling and feeding the animals. To me, they resemble little children. Why? because as i feed them, i learned about their favourites and as i hold and play with them, i discovered  about their behaviour and their sensitivity. All in all, feeding and holding them made me feel a deep sense of care.

5. ONE good thing from what you did that you can practice now!

One valuable thing I can practice from this second week of volunteering is empathy. Spending time with the animals, learning about their favourites and behavior, and feeling that sense of care has taught me to put myself in their "shoes” in which helps in making me a more compassionate and considerate individual overall.

6. Any difficulties/concerns? How did you cope?

One potential concern I had for this week was regarding the safety and wellness of the volunteers as well as the animals, particularly while handling snakes. But then, to prevent any accidental harm, the zookeeper once again had played their role.  They educated us on how to properly hold the snakes, saying that we shouldn't hold them too tightly but instead gently let them move around our hands and legs because it is just how they grip themselves onto us.

7. Your plan for next week (Week 3)

Since I've learned a lot about reptiles, I'm thinking of working with fish and maybe penguins next time.

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Syafiqah binti Mohd Yusof

A183602

31st July - 4th August 2023

2. How is your progress?

For the second week, we continued on the provision deliveries but this time around the tasks are a bit more challenging than last week. We were given task to pass food donation packages to a few of the Kechara beneficiaries. The package includes basic necessities such as oil, rice, crackers, and instant food.

We were also briefed on the steps to do the task to ensure smooth deliveries and given safety precautions when facing the clients. This activity allowed us to interact with the beneficiaries as we delivered the package directly to their homes. We learned about their health problems, house conditions, jobs, and family members. One of the beneficiaries who are the main breadwinner of the family is worried about their family state when he/she is gone, but we reassured them that there are people or organizations to help them such as Kechara.

3. Points to remember from week 2!

This is an opportunity for us to develop our soft skills. Whenever we meet new individuals, we greet and introduce ourselves, strike up a conversation, and be prepared with appropriate responses. This is a very good exposure for us in the posting that we have chosen.

Be appreciative of the things we have. One of the beneficiaries had a living and health condition that was hard to witness. Despite her condition, She still entertain and thanked us with full sincerity upon receiving the package.

4. Your feelings & thoughts

It saddened me to see that there are people in society who live in such a tough situation. It gives me a sense of responsibility to be part of a helping hand to the needy. I hope that the little effort that we’ve made could ease some of their burdens.

5. ONE good thing from what you did that you can practice now!

Be empathetic to others.

6. Any difficulties/concerns? How did you cope?

Safety is one of the concerns I have when delivering to risky housing areas. Since our group consists of all girls, I have some fear that we may face anything dangerous. To ensure our safety, we kept our heads up and look confident when headed for the client's house.

7. Your plan for next week (Week 3)

Seeing that the task becomes increasingly hard by the week, I am preparing to be challenged differently for the next activity by Kechara which is surplus collection that will involve companies such as Lotus and AEON.

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Part-time Job Program at Kedah Hawkers’ Association (Week 2)

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Part-time Job Program at Kedah Hawkers’ Association (Week 2)

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*Padlet Week/Phase 2*

1. Your name, matric number, date
Name: Keoy Su Zing
Matric number: A180736
Date: 21/6/2023

2. How is your progress?
During this week, I was still busy preparing for the 70th anniversary dinner of Kedah Hawkers' Association with my supervisor. For example, we need to prepare some documents such as the guest list, program performance schedule, and sponsorship list of various businesses. The day before the dinner, my colleagues and I went to the banquet venue to tidy up the venue and arrange all the table numbers for the convenience of the next day's guests. On the day of annual dinner, my supervisor and I arrived early. We were responsible for registering the guests, and other colleagues helped to welcome the guests to their seats. Although some colleagues made some little mistakes during the dinner due to unclear instructions from the superiors, fortunately the entire programme ended smoothly. Although the dinner is over, my work with the supervisor is not over yet. We still have to be responsible for contacting the person in charge of the venu, checking all the bills and paying the balance.

3. Points to remember from week 2!
First of all, one of the important point is that I must learn how to communicate with others in the workplace and I must be good at listening to other people's opinions. As a secretary, sometimes I need to receive some guests or answer some office calls. When answering the phone, my supervisor told me to answer it in time, speak politely, record the items that should be recorded and convey the information that should be conveyed clearly.

The second point is to have a good learning ability at workplace and be brave to ask questions. At work, we always encounter many problems that we cannot solve by ourselves, so we can seek help from others and learn from others. However, we can ask others for advice, but we cannot push our work to others as this is irresponsible to work and irresponsible to ourselves.

4. Your feelings & thoughts
I feel like I had a very fulfilling and special week. This annual dinner was a new experience for me, because it was the first time for me to attend the guild's anniversary dinner, and it was also the first time for me to organize such a dinner.

5. ONE good thing from what you did that you can practice now!
Always be humble. During work, there will always be things that I don't know or can't do, so I should be humble to ask more questions and dare to ask others for advice.

6. Any difficulties/concerns? How did you cope?
Since there are many chores this week, sometimes I can't really distinguish the priorities of the tasks which leads to low office efficiency. When I realized this problem, every time my supervisor gave me assignments, I would first ask about the due date for each assignment. So, I can prioritize all my tasks according to their due dates to increase my productivity and get everything done within the time.

7. Your plan for next week (Week 3)
Although the annual dinner is over, however my internship is still continue. Although I don't know what new challenges there will be, I am looking forward to the work arrangement for the next week.

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Nik Adlina Sofea Bt Abd Rahim
A182856
31/7 - 4/8/2023

2. How is your progress?
In this second week, me and my friends carry on with the next provision deliveries to each homes of the needy around Kuala Lumpur & Selangor, whom was registered as Kechara's client. At the beginning of the week, we were brief by Kechara's staff regarding the houses/families we needed to visit with details on the estimated goods & necessities supplies also house condition. Besides that, we were informed about the variety of situation that might occur upon approaching clients, so that we are mentally prepared.
In order to be more systematic, our group decided to take turns be the front speaker to each house. In that sense, everyone would be able to challenge ourselves on speaking & building trust with the families. Some of them live in terraces or apartment with many family members. I was grateful for the opportunity to visualize their daily living, realizing that there were plenty of urban-poor community that needed our help.

3. Points to remember from week 2!
Firstly, I believe that it is important to know the urban poverty issues in our country, where they are surviving life in the hectic cities. As part of a responsible community, we should lend a hand on things that are within our capabilities such as supplying goods or provide jobs opportunity to them.
Secondly, on building a good relationship with client or strangers, a must have values include courage, professionalism & good communication skill to be connected emotionally.

4. Your feelings & thoughts
I was surprised by certain houses' condition, that was poorly organized with bad sanitation. It saddened me suddenly. Throughout this week has made me to be more empathetized and concerned on their daily burden inadvertently. Some with chronic, severe illnesses and one with a lot responsibilities to carry.
5. ONE good thing from what you did that you can practice now!
Being compassionate towards others

6. Any difficulties/concerns? How did you cope?
I do have a concern that if anything dangerous or unexpected occur while doing the work mainly on our safety, gratefully everything went well as we stick together as a team wherever we went to.

7. Your plan for next week (Week 3)
Preparing ourselves for the next activity which is Surplus collection which will involve different partner/company that we have to deal with. As informed by the staff, it might be slightly more challenging.

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Sense of community - volunteering with KSK

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Sense of community - volunteering with KSK

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Safiya binti Azhari

A173351

31/07/2023 - 04/08/2023

How is your progress?

For this week, we were given a task that is similar to week 1 which is provision delivery. By the name itself, we need to deliver a bag of donation consisting of basic food supplies (eg: oil, egg, rice, instant noodles, biscuits, etc) and medical supplies (eg: vitamins and face mask) to the registered family under Kechara Soup Kitchen (KSK).

On the first day of the second week, we went to the KSK HQ located in Setapak and we were given a short briefing about the process of provision delivery, the do’s and don'ts and precaution for our safety. We received a list of registered families that will receive the donation for that day. In the list, it consists of the address as well as the details of the family. Apart from that, we also have a whatsapp group chat with the KSK staff which makes the communication easier as well as to ensure the activities went smoothly.

Points to remember from week 2!

Always be grateful. Throughout the delivery process, we met with various kinds of families. Some were living in really bad conditions that I cannot imagine how they could survive in that state. They basically lived from hand to mouth day by day. The most heartbreaking one that we met was an old woman with lung cancer that had already metastasized to other organs and lived with her son in a very poor state. With her already in an immunocompromised state, her house's condition is not suitable for her. Even for someone that is healthy like me it is definitely not a safe place to live. When we came to send the donation, she looked so happy and grateful. It makes me realise that I am living in a very nice condition and I should be content with whatever that I have right now since there are many people out there that are struggling to live a proper life.

Always be careful. This activity required us to meet new people at new and different places, hence we need to be alert with our surroundings. At first we were a bit scared, since it is our first time conducting this activity with no . Thankfully, nothing bad happened and everything went smoothly.

Your feelings & thoughts

I felt a bit blue realising that there are myriads of people in our community that are in need but not receiving the help that they deserve. However, it gives me motivation to become a better person and work harder so that I can give back to the people in need.

ONE good thing from what you did that you can practise now!

Always be kind and practise empathy to all people.

Any difficulties/concerns? How did you cope?

One difficulty that we faced was when we already arrived at one of the recipient houses but it turned out that no one was there and the house was empty. We were a bit confused since we already followed the correct address that was given by the KSK staff. We waited there for a while thinking that maybe the recipient was asleep or not at home. However one of my groupmates confirmed that the house was completely empty, so we reached out to the KSK staff through the whatsapp group. We informed them that the house was empty and asked whether the recipient had already moved to another house. It turned out that the recipient already moved out but they did not update a new address into their system. We managed to settle the problem and deliver the donation smoothly.

Your plan for next week (Week 3)

I am eager to explore more about the other volunteering opportunities that KSK can offer to us. For instance, food distribution and surplus collection.

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1. Your name, matric number, date
Muhamad Asraf Haikal Bin Ramli
A181492
29/7/2023

2. How is your progress?
As I finished my second week volunteering at Zoo Negara, I was really into the reptile sanctuary. I got to learn a lot about snakes, iguanas, and big turtles, and even touch them with my hands. The best part was helping to feed these cool animals and watching how they act.

The reptile sanctuary is pretty cool because it has all kinds of reptiles. There are big giant turtles, regular turtles, snakes, and even crocodiles. I also got to do something exciting by cleaning the cages for rats. These rats are actually food for the reptiles, and the zookeepers take care of them.

I'm finding out more and more each day about these animals and how they live. It's been an awesome experience, and I'm looking forward to helping out more and keeping these reptiles happy and healthy.

3. Points to remember from week 2!
During the second week of my volunteering experience, a strong emphasis was placed on maintaining a clean and hygienic environment. After completing the task of cleaning the rat cages, we made sure to thoroughly sanitize our hands with soap to ensure the well-being of both the reptiles and ourselves. This routine underscored the significance of hygiene practices, highlighting our responsibility as caretakers.

Additionally, we delved into the intriguing feeding schedules of the reptiles. Learning about the dietary habits of different species was truly enlightening. For instance, we discovered that pythons, were fed a combination of chicken and rats once a month. This specialized diet catered to their nutritional needs. In contrast, the turtles enjoyed a daily menu consisting of a mix of food and fish flesh, contributing to their overall health and vitality.

Another captivating aspect we encountered was the shedding process of pythons. These reptiles undergo a fascinating transformation approximately once a month as they shed their skin. During this natural occurrence, they temporarily retreat to their night quarters or cages, away from the public eye. This period of rest and renewal is essential for the pythons' well-being, and we were informed that they would remain out of public display until they had completed their shedding process and emerged looking rejuvenated.

In summary, the second week of volunteering at the reptile sanctuary expanded my understanding of reptile care. From prioritizing hygiene protocols to comprehending the distinct dietary requirements of various reptiles, and even witnessing the captivating shedding phenomenon, I continued to foster a deeper connection with these remarkable creatures. This experience solidified my commitment to their welfare and heightened my appreciation for the intricate world of reptiles.

4. Your feelings & thoughts
Thinking back on my second week of volunteering, a mix of feelings and thoughts swirl around. Watching the reptiles up close, like when they shed their skin or eat, is super interesting and keeps me curious for more. Cleaning the rat cages might not be the fanciest job, but it helps me see how important it is to keep their homes clean. After I finish, I make sure to wash my hands really well to take care of them.

Learning about when and what the reptiles eat has been cool. The big pythons chow down on chicken and rats once a month, while the turtles get fed every day with different foods and fish. It's like a puzzle making sure they have the right meals. And then there's the shedding thing – at first, it looked weird, but I found out it means they're growing. When the pythons rest while shedding, it feels like I'm helping them by giving them space.

These feelings of wonder, responsibility, and connection make me even more determined to keep volunteering. Every time I hang out with these awesome creatures, it makes me feel like I'm making a real difference in their lives. I can't wait to see what the next weeks bring and how my feelings and understanding keep changing.

5. ONE good thing from what you did that you can practice now!
One good thing from my volunteering experience that I can practice now is the importance of cleanliness and hygiene. Just like how I learned to sanitize my hands after cleaning the rat cages to ensure the reptiles' well-being, I can apply the same care and attention to keeping myself and my surroundings clean in my daily life. This simple practice helps promote health and safety for both me and those around me.

6. Any difficulties/concerns? How did you cope?
During my volunteering experience, I encountered some difficulties and concerns, especially when handling the reptiles. At first, I was a bit nervous about touching them and making sure I handled them correctly. It was also challenging to clean the rat cages, as the smell and sight were a bit overwhelming. To cope with these challenges, I sought guidance from experienced zookeepers who provided valuable tips and techniques for safely interacting with the reptiles and properly cleaning the cages. Over time, with practice and patience, I gradually gained more confidence in handling the animals and managing the tasks.

Additionally, witnessing the shedding process of the pythons was a bit unsettling initially, as it was a new and unfamiliar sight. I was concerned about disturbing them during this vulnerable time. To address this concern, I took the advice of the zookeepers and learned to give the pythons space and quiet during their shedding period, allowing them to undergo this natural process without any interruptions.

Overall, while there were challenges and concerns, I found that seeking guidance, staying patient, and gradually acclimating myself to new experiences helped me overcome these difficulties and become more comfortable in my role as a volunteer caretaker for the reptiles.
7. Your plan for next week (Week 3)
Next week, I'm looking forward to embarking on a new adventure by visiting a different sanctuary that houses a variety of animals. Exploring a fresh environment and encountering diverse creatures is something that truly excites me. As part of my plan, I'm also considering a trip to the aquarium, where I hope to delve deeper into the world of fish and perhaps even gain insights into the captivating lives of penguins. The prospect of observing these remarkable animals up close and learning about their behaviors and habitats is driving my anticipation for the week ahead.

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‘One Thousand Million Smiles - Sudirman’, one of the songs from our setlist.

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https://www.cloudjoi.com/shows/unforgettable-lagenda-malaysia-klpac
To whoever is reading this, it would be lovely if you can show your support by purchasing tix to the show! ;)

Name : Nur Alisya Binti Jamali
Matric number : A181042
Date :  5th August 2023

1) How is your progress?
So far, things are getting a little bit more exciting! As of today, I had 4 vocal training sessions coached by our beloved musical director, Jacqueline. We went through a lot of different ways of warming up, this includes voice control, synchronisation and harmony. Other than that, our theatre director, Ian Chow helped us discover the basic elements of theatre performance.

2. Points to remember from phase 2
In this phase, I had to get out of my comfort zone. it takes confidence to believe the potential in my voice. Jacqueline had reminded me that i am always capable of giving more. So I tried and practised more until i was comfortable in my own voice. It is also important to know the dynamic between vocalists as well. Fortunately i have the most wonderful and supportive group of angelic voices surrounding me. <3

3. Feelings and thoughts
I felt a strong connection building up between myself and other members throughout these sessions. I love how everyone is opened to help each other. ‘You are all fun people to be around’ That was what Faridah Merican said when she stopped by to watch our progress.

4. One good thing from what you did that you can practise now.
Being my true self. Being in my own element. It really made it easier for me to adapt quickly to any situation, be it having any changes in songs, changes in singing partners. I see it as a challenge, but so far, I am enjoying every little bit of it.

5. Any difficulties/ how did you cope
Momentum. I am not gonna lie, with a total of 12 hours of vocal class, it felt tiring. On some days,  I could not give it my all. But i did not dwell on it too much and focus back on maintaining composure and momentum. I am glad that I still have time to improve on this matter.

6. Plan for next phase.
The next phase would be rehearsals.
It would be a non stop two week rehearsals , combining with bands and orchestras. I have to be mentally and physically prepared for this. Other than that, I would approach my director or vocal coach if i need an individualised feedback.
By the way, the tickets to the show is out now!