https://padlet.com/megankot06/zbzl3pry8fwj Step Three Proximal Goal: collaborating with an expert to define learner concerns, and review progress en-us 2018-03-04 18:16:13 UTC 2018-03-04 22:20:39 UTC hello@padlet.com megankot06 https://padlet.com/megankot06/zbzl3pry8fwj/wish/237828985 - Concerned that lifting weight has reached a plateau
- Review of workout techniques for bench press 1RM
- How to stay motivated]]> 2018-03-04 18:17:18 UTC https://padlet.com/megankot06/zbzl3pry8fwj/wish/237828985 megankot06 https://padlet.com/megankot06/zbzl3pry8fwj/wish/237829030 - Motivation control strategies 
- Leg workouts to be discussed 
- Discussion of extrinsic and intrinsic motivation]]> 2018-03-04 18:17:43 UTC https://padlet.com/megankot06/zbzl3pry8fwj/wish/237829030 megankot06 https://padlet.com/megankot06/zbzl3pry8fwj/wish/237829096 Bench Press 132.5lbs 1RM]]> 2018-03-04 18:18:13 UTC https://padlet.com/megankot06/zbzl3pry8fwj/wish/237829096 megankot06 https://padlet.com/megankot06/zbzl3pry8fwj/wish/237829332 - Back arch and shoulder span are good, exercises listed promote the strengthening of core for the lift. Shoulder span supports the chest and its ability to push the bar back up! 

- No leg workouts! While the back and shoulders are important, power from the legs will further assist in the lift.  Consider squats, leg press and other quad workouts that will help in the process

- Motivation is not discrete but ranges, all dependent on your behaviour, emotional disposition and readiness to workout that day. ]]> 2018-03-04 18:20:04 UTC https://padlet.com/megankot06/zbzl3pry8fwj/wish/237829332 megankot06 https://padlet.com/megankot06/zbzl3pry8fwj/wish/237829937 - Incorporate leg workouts into next week's lifting schedule. If I am unable to fit all four workout types into my week, I will make sure that I do not sacrifice my leg workout. 
 Outline of leg workout:

Cardio- stair stepper for 15 minutes, in order to warm up my quads and glutes

5x5 squats: introduce strength building squats to help build up muscular density when compensating for bench press weight (start squatting at 95lbs)

3x10 leg presses: smaller weight with longer reps to help build leg stamina  (start leg press at 200lbs)

5x5 lunges: must not only target my quads but also my glutes, ensuring multiple leg muscles are targeted in order to support bench press. ]]> 2018-03-04 18:24:36 UTC https://padlet.com/megankot06/zbzl3pry8fwj/wish/237829937 megankot06 https://padlet.com/megankot06/zbzl3pry8fwj/wish/237830737 Initially assumed feedback would be solely based on information (i.e., what type of workouts to complete) or motor errors (i.e., improper lifting form) in my lifting performance. After talking with Dustin, I am beginning to ponder how my former plateau may have been intrinsically inclined. To borrow from Winne and Butler, the motivational basis of my intentions is present, but perhaps it is my emotional state that inhibits these intentions into action (259)]]> 2018-03-04 18:30:15 UTC https://padlet.com/megankot06/zbzl3pry8fwj/wish/237830737 megankot06 https://padlet.com/megankot06/zbzl3pry8fwj/wish/237831897 Dustin's feedback can be categorized as "task validity feedback", he has documented his perception of the task (my goal) in relation to how I will achieve said task (Winne and Butler 251). Henceforth, as I reflect on my work for next week's lift, I need to start actively incorporating self care activities and set aside time for self-esteem reflection. This is a type of strategy that encourages, more self-efficaciously, personal competence and belief in capability.

I do not want to motivate myself under ideas of introjection: engaging in my proximal goals to avoid feelings of guilt or of self-deprecation. I do not want to punish myself (i.e., having to stay longer at the gym if I was unsuccessful in my lift) in order to meet a goal. This negative conditioning will break my spirit.

Rather I want to work on motivating myself through integrated regulation: engaging in the activity because it aligns with my goals and what I set out to accomplish (Lindwall et al. 1). Formerly, I would make my refeeds bland if I did not achieve my goal. This was a sort of punishment. From conversations with Dustin, why should I negatively condition myself because I was unable to meet one lift? Rather, look back at all the mini achievements I put into place that worked towards the lift (i.e., managing to go to the gym, taking feedback to rework goals, etc). Integrate the refeed to further encourage not punish myself! ]]> 2018-03-04 18:39:12 UTC https://padlet.com/megankot06/zbzl3pry8fwj/wish/237831897 megankot06 https://padlet.com/megankot06/zbzl3pry8fwj/wish/237833564 - Take a study and work break, do not feel guilty for spending time with family and friends.

- Enjoy your refeeds, even if you aren't able to bench press your weight that week! ]]> 2018-03-04 18:51:17 UTC https://padlet.com/megankot06/zbzl3pry8fwj/wish/237833564