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Week 3 - Gym Activities under Personal Trainer

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Week 3 - Gym Activities under Personal Trainer

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1. Your name, matric number, date

Siti Nur Khadijah Binti Sha’ari

A174511

13TH August 2023

2. Your progress so far

In week 3, I have a gym partner who trains under the same personal trainer. His name is Ajmal called AJ and he is 27 years old. On the first day of his training, I was 2 weeks advance, hence I know more than he did in terms of techniques. I thought him few techniques in using smith machines and even lifting dumbbell position for certain targeted muscle. I also brief him how my coach arranges my day according to the muscles that we are targeting, and he is joining me.

This week, I have to do different repetition with extra load (20 reps for 5 sets). However, I felt competitive due to a new gym partner because he is able to do my 2-week-training weigh. Maybe because he is a guy and has extra bundle of muscle than I do.

Monday – Cardio, I manage to do 24 minutes run at pace 7 on treadmill at 3km distance.

Tuesday – Back training had been level up to 20kg this week and the back sores of the trapezius muscle had been burning all week.

Wednesday- For abdominal training, I can finally do 2 minutes plank with correct technique.

Thursday- Shoulder training is still challenging for me since I have to lift 10kg weigh this week but the satisfaction there.

Friday- Legs training had been increase to 20kg on leg press and 25kg for sumo squad.

My weight is currently 77kg at BMI of 30.1 (Obese Class 1). I found it easy for me to take care of my portion control with less craving of sweet drinks and unhealthy food.

3. Your feelings and thoughts

I am a bit intimidated by the presence of my gym partner, AJ, because he seems to be able to lift weight that I felt heavy for me. However, I do realize that I am advance at the technique and skill of certain game. I’m happy to teach AJ to improve the posture and position in certain games.

4. How did you learn and apply the skill of decision making in your EP journey?

The decision making skill here are applied when I decided to continue doing what is tiring at that moment because I have so many advantages benefited from the activities that I choose for my physical health and mental strength. I used to say to my coach “I can lift that heavy” he said, “YOU CAN!” and he make me believe in myself that I can always do it until proven otherwise.

5. How did you manage your time throughout this EP journey?

The gym subscription is 5 days a week and it had been held for 2 hours per session. Most of the time, I attend the session from 2pm to 4pm. If I’m busy in the afternoon, I’ll go early to the gym and attend for 8am to 10am session. I found it better to attend in the evening, so that we are not training alone because the more the marrier.

If I am free in the morning, I go for cycling and attending gym session in the evening. I felt very satisfied with what I do throughout the day when I ride in the morning, training in the afternoon and jogging in the evening. Physically, I felt healthier and mentally I think I’m getting better. Even my sleeps at night is good with 8 hour sleep.

6. Your plan for next week (Week 4)

For next week, I want to do it all out to reduces my weight as many as possible. It is all about becoming discipline with food intake and portion, the consistency of exercise I invested on and my desire of having better strength and ideal weight.

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Double the Fun: 3rd Week of Zoo volunteering :)

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Double the Fun: 3rd Week of Zoo volunteering :)

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Nur Athirah Binti Mohd Azlan

A181072

7/8/2023

2. Your progress so far

During my third week of volunteering, the experience was quite tiring but incredibly fulfilling. Unlike before, I took on a more challenging schedule, managing two sections in a single day - the aquarium and mammal sections. In the morning, I assisted in the aquarium section, cleaning the glass and feeding the penguins. They were really cute, but during feeding, they got a bit aggressive. So, I had to be careful not to get pecked. After lunch, I transitioned to the mammal section, where I took charge of cleaning, food preparation, and feeding the African porcupines. Surprisingly, their scary look turned out to be quite cute, even more so than the penguins. Also, i shouldn't leave out mentioning the most memorable moment of my time volunteering in the mammal section, which was meeting 'Boy,' the oldest and biggest camel under Zoo Negara's care. In conclusion, the increased workload added a layer of excitement to the experience. While the tasks remained mostly consistent, the opportunity to engage with a diverse range of animals consistently brought enjoyment and enlightenment throughout.

3. Your feelings and thoughts

For me, my 3rd week of volunteering was a blend of exhaustion and fulfillment. The decision to tackle two sections in a single day turned out to be quite demanding, leaving me physically tired but emotionally satisfied. Why ? Because, despite the weariness, the prospect of interacting with new animals added an element of eagerness that kept me motivated. Not just that, feeding the penguins in aquarium section was an eye-opener. Despite their charming appearance, they displayed an unexpected aggressiveness when they were being fed that got me thinking about the complexity of wildlife behaviour. Therefore, i believe that this experience had reinforced me with the importance of careful interaction and deepened my appreciation for the uniqueness of each animal.

4. How did you learn and apply the skill of decision making in your EP journey?

Decision-making has been an ongoing skill I've applied throughout my three weeks of volunteering. From the start, I've used this skill by thoughtfully assessing choices and outcomes, particularly when selecting which sections to contribute in. Each time I chose sections, I weighed the benefits and challenges. For me, this skill was especially crucial during this 3rd week when I decided to tackle two sections in a day, considering my energy levels and enthusiasm. Even in tasks involving animals, decision-making played a role. For instance, when I fed penguins, I decided how to handle their aggression while keeping them safe. The same process applied when tending to porcupines and other animals previously. This whole experience taught me that making smart choices, especially in a changing place like a zoo, is a big part of successful volunteering.

5. How did you manage your time throughout this EP journey?

Throughout my elective posting journey, I employed various tactics to manage my time effectively. These strategies encompassed planning, adaptability, and self-assessment. At the beginning of each week, I outlined a schedule to finish all tasks given in 8 hours time. While having a schedule was important, I remained flexible to adapt to unexpected changes or tasks that required more time than anticipated. In addition to that, i also incorporate some short breaks between tasks to recharge and stay focused throughout the day. At the end of each day, I reflected on what went well and what could be improved. This helped me refine my time management approach as the weeks progressed.

6. Your plan for next week (Week 4)

I want something more bold more aggresive more frigthful, so I’m thinking of engaging with the wildest of wild animals -the carnivore section (tigers, lions, cheetah, elephant, etc)

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Volunteering with Kechara Soup Kitchen (Week 3)

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Volunteering with Kechara Soup Kitchen (Week 3)

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Nurul Iman binti Mohd Roslizam
A175107
7/8-11/8/2023

2. Your progress so far
As usual, we started our week 3 with short briefing at Kechara Soup Kitchen by Vicky. For this week, we been assigned for surplus collection. For surplus collection, we needed to collect daily essential item from a few donater which are Aeon, Lotus, KFC and others. There were bread, canned food, vegetables, fruits and frozen chicken. During the briefing, they gave us a few list of donater that we need to collect from them. We needed to decide which place to go first to collect donation and delivered ourself to recipients. After collecting all donation, we delivered directly to the recipients such as old folks home and children home. It was really challenging for a first time, as we don’t know how many items that will be donated and during that time we drove using Myvi. It was really small car to fit all items in one time that causing us to book grab in helping to delivered all the item to the recipients.

3. Your feelings and thoughts
My feeling throughout volunteering, I slowly started to feel content and grateful with how my life been going. As I voluntered with KSK, I had seen many types of recipients on how they continue with their on life despite they had less but still grateful with whatever coming. This teach me to be someone that gave more to others.

4.  How did you learn and apply the skill of decision making in your EP journey
I learnt by weighing pros and cons for every decision that I make, as every decision we made will have its consequence however in which decision will have the best outcome. As I am doing elective posting with my friend, I am grateful on how our teamworks work as when there are difficulties we will always discuss and decide which one is the best. This taught me on how to apply my decision making in terms of team as weighing the outcome. Also, as each person had different ways of thinking, they maybe some misunderstanding however, all of us would try to clarify and decide which ways was the best.

5.  How did you manage your time throughout this EP journey
Throughout this EP journey, I will had my journal and plan my week ahead so I will had enough time if there are unexpected incident. As, we had supervisor for elective posting where they decided what activities we will be doing and when it will happen, therefore I will write it down my plan a week ahead. This teach me to be more punctual and strict with my time management as each activites had time allocated to finish it. Also, as we did EP together in one group, in our whatsapp group we will ask each members when they are free to do and what time. Therefore, we will manage time accordingly based on members’ time.

6. Your plan for next week (Week 4)
For next week, my teams and I already been assigned for food packaging and distribution during lunch for homeless people. I am really excited for this activity.

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Syafiqah binti Mohd Yusof
A183602
7th August - 11th August 2023

2. Your progress so far
During the third week of our assignment, we were tasked with gathering excess food items, including vegetables, fruits, bread, and frozen foods, from various supermarkets. Our collection points were Lotus Rawang, Aeon Rawang, and KFC in Klang. Subsequently, we distributed the collected surplus to two recipients, Sekolah Anak Yatim and Children's Home in Klang.

Upon our arrival at the first collection point, Lotus Rawang, we were surprised by the amount of surplus donations. Approximately 15 large boxes of surplus items, totaling 140 kilograms, needed to be loaded into a Myvi. That was just the first stop, and we still had two more to go. We decided that we would deliver half of the boxes to the nearest recipient and arrange for Grab to transport the remaining boxes to save time rather than shuttling ourselves. Initially, the Grab driver was somewhat displeased about accommodating us and our boxes. However, upon learning that we were volunteers helping to deliver surplus collections to those in need, she decided not to charge us the additional fees we had agreed upon earlier.

The other collection locations went smoothly, involving the pickup of a few bags of bread and frozen chicken. Finally, we made our way to the last stop, the Children's Home in Klang, and returned home at 7 pm. It had been an exhausting and lengthy day, but it was also incredibly rewarding for us.

3. Your feelings and thoughts
It warmed my heart to learn that there are many compassionate individuals out there who are kind hearted and willing to help others. As we’ve witnessed the grab driver’s change of heart was truly an inspiring moment and that act of kindness and empathy shows that each individual in society would love to contribute to charitable causes as well. This shows how people can unite to support each other, especially when they learn about a noble cause.

4. How did you learn and apply the skill of decision making in your EP journey?

Since there are four of us, we talked together and shared our thoughts when we had to make decisions. Each person on the team brings their own unique ideas, knowledge, and experience to the table. When we listen to each other's suggestions, we come up with better and more creative solutions. It's important to listen to everyone's ideas to make quality decisions.

For example, if we have to go to different places in the Klang Valley for our mission, we discuss and figure out together which place to go first to save time. Some of us know the best routes to take, while others who might not be familiar with the area can help by using Google Maps. This helps us deliver things efficiently.

5. How did you manage your time throughout this EP journey?

We talk to our supervisor to find out what we'll be doing each week. This helps me make a plan for the week, setting goals and tasks. It keeps me organized and on track. During the activities, we manage our time well for each task and are ready to change plans if something unexpected happens while volunteering.

6. Your plan for next week (Week 4)
I look forward to participate in a soup kitchen and seeing how they run things.

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Nik Adlina Sofea Bt Abd Rahim
A182856
7/8/2023 - 11/8/2023

2. Your progress so far
In the 3rd week, me and my friends were tasked with Surplus Collection which involve collecting donation supplies from variety of Kechara's partners and hand them out to the listed charity homes. There were AEON, KFC, Lotus and many more companies that incorporated with Kechara. For an instance, we received groceries up to 100kg from Lotus and around 200 pieces of KFC's fried chicken. The journey in this week was more challenging compared to the past 2 weeks as it involve a larger scale of donation and lengthy distance of the far off location of each supplier.

3. Your feelings and thoughts
It was exciting yet challenging being able to meet and communicate with various other companies. I enjoyed the experience very much even though it was a bit tiring. On top of that, watching the kids at the charity homes being overjoyed and grateful with the donation we brought over makes it all worthwile.

4. How did you learn and apply the skill of decision making in your EP journey?
Decision making skills has been involved in every bit of my EP journey as I learn more and more every day -reflecting in any situation that requires a decision, by exploring the reasoning. I realized some crucial factors that affect a good decision are creativity and logical reasoning. Imaginative ideas, considering and analyzing the pros and cons of different options helps me to come to a conclusion that is less regretful, moreover benefited others too. Throughout these 3 weeks, we would always encounter a situation that need a decision together. Hence we discussed and brainstorm options within our boundaries also asked second opinion from Kechara staff sometimes, in order to choose the best solution.

5. How did you manage your time throughout this EP journey?
I mainly managed my time with a detailed planning throughout each week on the proposed volunteering activities. In the early period of EP, my team had discuss with Kechara (KSK) on the timing and workflow for each activity which helped us to be prepared and ensure a well planned journey. I would made a rough timetable and mark my calendar on all important occasion. In addition to that, setting small goals throughout the day will help me to track our team's progress also gave me a sense of accomplishment at the end.

6. Your plan for next week (Week 4)
Next week, our task are food packing and distribution. Since this activity is done at different Kechara Headquarters, we need to know the direction and exact location as a preparation. I need to be mentally prepared for the challenge to talk personally with each clients at the next center, because handling different kind of people at a time might be overwhelming.

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Week 3: Play play at Aquarium and Mammal Kindom

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Week 3: Play play at Aquarium and Mammal Kindom

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1. Your name, matric number, date
Muhamad Asraf Haikal Bin Ramli
A181492
7/8/2023

2. Your progress so far

During my third weeks of volunteering at Zoo Negara, I've had the privilege of working in both the aquarium section and the mammal sanctuary, which they call the mammal kingdom. In the aquarium section, I've been surrounded by a diverse array of aquatic animals, from various fish species to captivating displays. Over time, I've gained insights into the lives of these underwater creatures. Similarly, my time in the mammal sanctuary has been equally enriching. I've cared for African porcupines, including the intriguing albino variety, as well as engaging with hyenas and camels. Feeding the porcupines has allowed me to understand their dietary needs and eating patterns better. I've also had the unique experience of preparing meals for the hyenas, consisting of chicken meat and beef, and learning about their nocturnal habits. As I continue to learn and contribute, I'm excited to further my understanding of these remarkable animals and the vital role zoos play in their conservation.

3. Your feelings and thoughts

Throughout this volunteering experience, I've been filled with a sense of wonder and excitement as I engage with the fascinating aquatic creatures in the aquarium section. Working with such a variety of fish and helping to showcase their unique traits has been truly rewarding. Similarly, in the mammal sanctuary, the chance to care for creatures like African porcupines, albino porcupines, hyenas, and camels has given me a deeper appreciation for the diversity of life on our planet. I'm eager to continue learning and contributing to the well-being of these animals.

4. How did you learn and apply the skill of decision making in your EP journey?

Throughout my volunteering experience, decision-making skills have played a crucial role. Last week, our group collectively decided to explore the reptile world, while this week, we chose to delve into the captivating realms of the mammal kingdom and the aquarium section at Zoo Negara. Additionally, when it comes to selecting tasks, my fellow female volunteer and I, being the only male volunteer during this third week, have had to consider what tasks align with our strengths and abilities. This process has helped us collaborate effectively, ensuring that our responsibilities are well-matched and everyone can contribute meaningfully to the care and maintenance of the animals in these areas.

5. How did you manage your time throughout this EP journey?

Managing my time during this volunteer posting has been quite straightforward – I've been planning out my activities. By doing this, everything flows smoothly, and I can also fit in other tasks I have on hand. This approach has allowed me to handle my responsibilities efficiently and make the most of my time.

6. Your plan for next week (Week 4)

Looking ahead to the next week of my volunteering experience, I have a clear plan in mind. I'm excited to venture into the carnivore sanctuary. This presents a unique opportunity for me to learn more about these fascinating animals and contribute to their well-being. I look forward to gaining insights into their behaviors and habits while assisting in their care. As I continue to explore different sections of Zoo Negara, I'm eager to expand my knowledge and make a positive impact on the animals and their environment.

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Our second home for the week : We had our own dressing room to ourselves and spent many hours working on the stage.

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Phase 3 :  A very challenging Rehearsals week

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Phase 3 :  A very challenging Rehearsals week

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Name : Nur Alisya Binti Jamali
Matric number : A181042
Date : 21st August 2023

Your progress so far
We were given a packed rehearsal schedule to prepare for the show. It was a continuous 14 days, back to back practice, this time combining with the orchestras. The sessions were divided into song-to-song rehearsals, technical and a full dress rehearsal. Then, we finally went to the the stage and met with extended members of the production. We also had to adapt to the stage, in terms of space, lighting and sound.

Your feelings and thoughts
Having to give our A game in every session was not easy as it sounds. Moreover, our sessions will only begin at 5pm and will end at 10pm. After a few days, there was an Influenza outbreak going around. A lot of our members were affected, including myself. I felt discouraged as it took away a whole week for us to recover. I was exhausted for sure, but nothing could hold me back to always do my best in future sessions. Besides, the whole production already is my second family. The ups and downs we had together is beyond compare. Each and every one of them were there to help and complete each other.

How did you learn and apply the skill of decision making in your EP journey?
As for me, the decision making skill started back when I was contemplating of choosing which course should I take. At first,I had put my mind to have an outbound elective posting. However when I saw the audition poster, there was something in me that was longing to have that feeling again, the feeling of being able to perform on stage. I knew it was not an opportunity that would pop up in the future. Although it was not a medical based course, but I think this is what elective posting is about. This posting gave students the freedom to explore and develop new skills, and most importantly to enjoy it when we are still on our semester break.

How did you manage your time throughout this EP journey
Time management wise, it is still bearable for me to follow the schedule. My house is just 20 minutes away from the center and it made it easier to commute since there is also a nearby MRT station. When the sessions end, I would go home and have dinner with my family and get enough rest so I could say I have managed my time pretty well!

Your plan for next week
Next phase would be performing for the shows. I will be performing for two shows during the Yayasan Sime Darby Art Festival night as well as 4 extended shows in the subsequent week. Cant wait to update more!

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Part-time Job Program at Kedah Hawkers’ Association (Week 3)

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Part-time Job Program at Kedah Hawkers’ Association (Week 3)

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Padlet Week/Phase 3

1. Your name, matric number, date
Name: Keoy Su Zing
Matric number: A180736
Date: 1/7/2023

2. Your progress so far
With the over of the 70th anniversary dinner, my work life was back to a less hectic one. Most of the work in this week are some paperwork and some file management. For example, the jobs consisted of answering office calls, receiving visitors, taking meeting minutes and handling the distribution of company correspondence.

3. Your feelings and thoughts
In my opinion, although this week's work is more leisurely than the previous two weeks, however this week's work has benefited me a lot. For me, paperwork is complex and it needs to be handled with care and attention as a small typo or error in office formatting can can render a document unusable. In addition, I also learned how to manage files effectively. This method allows the staff to quickly find the documents they need when looking for information.

4. How did you learn and apply the skill of decision making in your EP journey?
In my opinion, a good decision-making ability is the ability to analyze and compare multiple options in a certain situation to choose the best option. During this EP journey, my supervisor taught me some related skills. She told me that we must have keen insight, observe the environment more and consider all of the options before making any decision. During this internship, I also encountered a few problems that I couldn't handle. I knew that I was inexperienced, so I went to the supervisor for advice and then comprehensively analyzed the suggestions given to me by others to make the most suitable decision. In addition, sometimes there will be unexpected situations at work, so we should calm down, adapt to the situation, and find a way to coordinate the current situation. These situations can help me improve my decision-making and problem-solving skills.

5. How did you manage your time throughout this EP journey?
Since my working hours are fixed, thus the following hours are very free. In order to ensure a work-life balance, basically I will try my best to complete the work at hand within the time and try not to work overtime. I will sort out the priority of tasks based on the deadline of each task before completing the tasks which will effectively improve my work efficiency. Instead of working hours, I spend time with my family and maybe have some fun with my friends to relax myself. On weekends, I will also make a general itinerary for the next week, so as not to forget some important things.

6. Your plan for next week (Week 4)
Next week is the last week of my EP journey. Therefore, my plan for next week is to complete my jobs in hand and make a handover procedure with other colleagues before leaving the workplace.

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Safiya binti Azhari

A173351

07/08/2023-11/08/2023

Your progress so far

For week 3, me and my group mates were given a different task from the previous weeks which was surplus collection and delivery. As usual we went to the HQ in Setapak for a short briefing about the activity for that day. The activity for this week required us to pick up donations from a few companies/donors such as AEON, Lotus, KFC and others. The donation will then be delivered directly to the recipients (Eg: children home, schools, old folks home, etc). It was such a tiring yet fun experience.

Your feelings and thoughts

Being part of the volunteering team gives me a sense of fulfilment since all the work that we did solely with the intention of helping others. Knowing that other people are receiving the help that they need makes me feel happy. Despite a few hiccups that we faced, I can say that I truly enjoy doing volunteering work.

How did you learn and apply the skill of decision making in your EP journey?

Starting from the process of finding a NGO to work with up until now, my friends and I are able to practise and enhance our decision making skills. We will discuss with each other about our preferences, schedule, and many other things so that everything goes smoothly. I am blessed to have such great group mates.

Apart from that, if there is any problem that we encountered during the volunteering activity, we will try to discuss among ourselves what should be done and convey our enquiries to the Kechara staff.

How did you manage your time throughout this EP journey?

As someone who loves to plan, I always plan my week. I will jot down any important events so that I am not going to miss any of them.

Your plan for next week (Week 4)

My plan for next week is to try a new activity organised by Kechara which is food packing and distribution.