No. of Hours: 4 hours 30 mins
Date: 11 October 2018 / Thursday
Category: Service Learning

Date : 14 September 2018
Time : 1500 hours – 1700 hours
No. of hours : 4 hours 30 mins
Client : Fuhua Secondary School (NCC)
At 1330 hours, we had check in at OPS room with my camp chief, Ali and my project manager, Nithiya. Alongside with me was my intern mates and also Fattah. For check in, we were given more information of our client and what we are going to do for our programme. We are going to do coastal clean up with our client. Once we were done with check in, we headed out to prepare our logistics for our programme.
The logistics needed for our coastal clean up is :
– 17 triple kayaks
– 3 double kayaks
– 4 single kayak
– 61 paddles
– 1 tow rope
– 70 Personal Flotation Device (PFD)
We transferred all the logistics onto our lorry and transported it to Sembawang Park and align all the logistics neatly. Once that it done, we wait for our participants to reach Sembawang Park before we can start with coastal clean up.
The Team Instructors(Tis) for this programme is Maisurah and Nadirah. Station Instructors was me, Sahri, Tricia and Fattah. The Tis lead the participants to Sembawang Park and assemble them under the shaded area so Jessie can start on her briefing.
For the briefing, Jessie introduced to them the PFD and how to properly wear a PFD. Once that is done, she send them down to do water confidence. Reason being why we do water confidence is to check if the PFD is working and also to see the confidence of the participants in water. After water confidence is done, they proceed back up to get their kayaks and paddles and bring it down to launch off.
Jessie is leading the participants so she will be upfront. Once all have launched off from shore, they will start picking up rubbish that they find in the sea. After that is done, Jessie will put up her paddle which means raft up. During raft up, Jessie gave a short briefing to them letting them know that they will kayak further because there isn’t much rubbish for them to pick up.

  1. After all is done, they will paddle back to shore and carry their kayaks and paddle back up and stack it up nicely. Once all is settled, the participants and Tis will head back to campsite for wash up and closing. After closing is done, we will send them off and have our own check out.
    Challenges that I faced :
    The challenges that I faced during this programme is that it was tiring for me as the currents of the waves were going against us so it was hard to paddle back to shore.
    What I learned :
    What I learned from this programme is that we all play an important part when it comes to the cleanliness of our country. Picking up litters in the sea can make a difference as it lowers the risk of the animals in the sea.

No. of Hours: 1
Date: 13 September 2018 / Thursday
Category: Healthy Living

Date : 11 September 2018 / Tuesday

Time : 1200 hours – 1300 hours

No. of hours : 1 hours

Distance : 7km

Venue : Pioneer MRT to Jurong East MRT

Today , I did cycling because I needed to work on my cardio to continue to keep a very healthy lifestyle. I got interested in cycling because when I was young, my family would always have family day out to exercise and cycling happens to be one of the activity that we would do together.

I keep up with cycling because it really benefits my health in so many ways. It helps with my weight loss and also for my mental health.  Cycling is a source of distraction for me whenever I need something to keep myself busy and distracted. I prefer to cycle more compared to jogging because cycling is faster compared to jogging. Jogging takes up a lot of time.

I wasn’t cycling alone of course! I tagged my friend along, Sri Sabrina, for this cycling session. She is always willing to join me whenever I want to do anything related to outdoor. When it comes to this, she will make time to join me.

Since the both of us don’t have a bicycle, we went ahead and unlock Ofo. We started off at Pioneer MRT and continued on to cycle by following the route of the MRT track as it is easier for us to track our way.

Our first pit stop will be Boon Lay MRT. It was already quite a distance to cycle from Pioneer MRT to Boon Lay MRT. We rested for 5 minute and we continued on cycling to our next destination.

From Boon Lay MRT, we cycled on all the way to Chinese Garden MRT. We did not have any rest in between when we were cycling along Lakeside MRT because we did not want to take up too much time to rest as we were near to our destination. Once we reached Lakeside MRT, we had a quick break to drink up and catch our breath and then proceed on to continue cycling to Jurong East MRT.

Once we reached Jurong East MRT, we had a longer rest as it was the end of our destination. Both of us felt very satisfied with this session of cycling as it has been quite some time since we both went cycling together.

In conclusion, cycling from Pioneer MRT to Jurong East MRT was a success for a 7km cycle. I would really love to do more long distance cycling.

No. of Hours: 2
Date: 12 September 2018 / Wednesday
Category: Healthy Living

Date : 10 September 2018 / Monday

Time : 1100 hours – 1300hours

No. of hours : 2 hours

Venue : Jurong West ActiveSG Gym

At 1050hours, I met my friend to go to the gym with me. It has been a very long time I went to the gym because of internship. I didn’t had time to go to the gym because my schedule has been very packed with work and also camp. I gym on a regular basis back then when I was still in school so it was very easy to go to the gym as there was a gym in school.

Me and my friend, Sri Sabrina, we always go to the gym together when we have free time. Once we reach the gym, we will start with our warm up to increase our heart rate and circulation of our blood. By doing so, it reduce muscle soreness and increase blood flow to the muscles. We will then continue on with stretching. By doing stretches, it prepares the muscles for physical activity and to prevent injuries from happening.

Our warm ups are :

  • Treadmill
  • Jumping Jacks
  • Lunges

Today we will be focusing on upper body work out which is arm, back and core. It is important to only focus on one part of your body when u are working out. If we choose to do more than one body part, it can result in over tiring our muscles and might damage our muscles. If we skip certain body parts for upper body, there will be an imbalance attention on the certain muscle. It is important to balance your workout to ensure that all body parts get appropriate attention.

For my arm workout, I did biceps and triceps.

Biceps : Barbell Curl

Sets & Reps : 3 sets , 10 reps

Weight : 15 kg

Instructions :

  1. Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
  2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip:Only the forearms should move.
  3. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
  4. Slowly begin to bring the bar back to starting position as you breathe in.
  5. Repeat for the recommended amount of repetitions

Biceps : Dumbbell Alternate Bicep Curl

Sets & Reps : 3 sets , 10 reps

Weight : 5kg

Instructions :

  1. Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.
  2. While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip:Only the forearms should move.
  3. Slowly begin to bring the dumbbell back to the starting position as your breathe in. [Remember to twist the palms back to the starting position (facing your thighs) as you come down.]
  4. Repeat the movement with the left hand. This equals one repetition.
  5. Continue alternating in this manner for the recommended amount of repetitions.

Triceps : Triceps Pushdown

Sets & Reps : 3 sets , 10 reps

Weight : 15kg

Instructions :

  1. Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
  2. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
  3. Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
  4. After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
  5. Repeat for the recommended amount of repetitions.

Triceps : Dip Machine

Sets & Reps : 3 sets , 8,8,10 reps ( 60 seconds rest)

Weight : 15kg

Instructions

  1. Sit securely in a dip machine, select the weight and firmly grasp the handles.
  2. Now keep your elbows in at your sides in order to place emphasis on the triceps. The elbows should be bent at a 90 degree angle.
  3. As you contract the triceps, extend your arms downwards as you exhale. Tip: At the bottom of the movement, focus on keeping a little bend in your arms to keep tension on the triceps muscle.
  4. Now slowly let your arms come back up to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions.

Core : Planking

Sets : 3 sets ( 1 minute each)

Instructions :

  • Begin in the plank position with your forearms and toes on the floor.
  • Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
  • Your head is relaxed and you should be looking at the floor

Core : Sit ups

Sets & Reps : 3 sets , 10 reps

Instructions :

  • Start by lying on your back with your knees bent.Sit ups work best if you do them on a soft surface, such as a mattress. Keep your knees bent at a 90-degree angle, with your feet flat on the floor

  • Put your fingertips on the back of your ears.
    Your elbows should be bent and pointing out at your sides. Cupping the back of your ears with your fingertips — as opposed to placing them on the back of your head — can help prevent you from pulling yourself up by your neck as you’re doing sit up

  • Lift your torso up as close to your thighs as possible.
    Do this with a smooth, steady motion, keeping your feet flat on the floor. When you’re done lifting your torso, your lower back should be off the floor

  • Lower your torso down to the floor so you’re back in the starting position.
    Like you did when you lifted your torso up to your thighs, use a smooth and steady motion as you lower it down

Those are the workout routine that I did for today. After working out, we will cool down after exercising. It is important to cool down after exercise as it helps your heart rate and breathing to return towards resting level gradually. Hence, also help to avoid fainting or dizziness.

In conclusion, I work out to look good for myself and to be in good shape. Staying healthy is important because no matter how busy we are, it is important to slot in time to exercise in your own free time.

Date : 10 September 2018 / Monday

Time : 1100 hours – 1300hours

No. of hours : 2 hours

Venue : Jurong West ActiveSG Gym

At 1050hours, I met my friend to go to the gym with me. It has been a very long time I went to the gym because of internship. I didn’t had time to go to the gym because my schedule has been very packed with work and also camp. I gym on a regular basis back then when I was still in school so it was very easy to go to the gym as there was a gym in school.

Me and my friend, Sri Sabrina, we always go to the gym together when we have free time. Once we reach the gym, we will start with our warm up to increase our heart rate and circulation of our blood. By doing so, it reduce muscle soreness and increase blood flow to the muscles. We will then continue on with stretching. By doing stretches, it prepares the muscles for physical activity and to prevent injuries from happening.

Our warm ups are :

  • Treadmill
  • Jumping Jacks
  • Lunges

Today we will be focusing on upper body work out which is arm, back and core. It is important to only focus on one part of your body when u are working out. If we choose to do more than one body part, it can result in over tiring our muscles and might damage our muscles. If we skip certain body parts for upper body, there will be an imbalance attention on the certain muscle. It is important to balance your workout to ensure that all body parts get appropriate attention.

For my arm workout, I did biceps and triceps.

Biceps : Barbell Curl

Sets & Reps : 3 sets , 10 reps

Weight : 15 kg

Instructions :

  1. Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
  2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip:Only the forearms should move.
  3. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
  4. Slowly begin to bring the bar back to starting position as you breathe in.
  5. Repeat for the recommended amount of repetitions

Biceps : Dumbbell Alternate Bicep Curl

Sets & Reps : 3 sets , 10 reps

Weight : 5kg

Instructions :

  1. Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.
  2. While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip:Only the forearms should move.
  3. Slowly begin to bring the dumbbell back to the starting position as your breathe in. [Remember to twist the palms back to the starting position (facing your thighs) as you come down.]
  4. Repeat the movement with the left hand. This equals one repetition.
  5. Continue alternating in this manner for the recommended amount of repetitions.

Triceps : Triceps Pushdown

Sets & Reps : 3 sets , 10 reps

Weight : 15kg

Instructions :

  1. Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
  2. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
  3. Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
  4. After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
  5. Repeat for the recommended amount of repetitions.

Triceps : Dip Machine

Sets & Reps : 3 sets , 8,8,10 reps ( 60 seconds rest)

Weight : 15kg

Instructions

  1. Sit securely in a dip machine, select the weight and firmly grasp the handles.
  2. Now keep your elbows in at your sides in order to place emphasis on the triceps. The elbows should be bent at a 90 degree angle.
  3. As you contract the triceps, extend your arms downwards as you exhale. Tip: At the bottom of the movement, focus on keeping a little bend in your arms to keep tension on the triceps muscle.
  4. Now slowly let your arms come back up to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions.

Core : Planking

Sets : 3 sets ( 1 minute each)

Instructions :

  • Begin in the plank position with your forearms and toes on the floor.
  • Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
  • Your head is relaxed and you should be looking at the floor

Core : Sit ups

Sets & Reps : 3 sets , 10 reps

Instructions :

  • Start by lying on your back with your knees bent.Sit ups work best if you do them on a soft surface, such as a mattress. Keep your knees bent at a 90-degree angle, with your feet flat on the floor

  • Put your fingertips on the back of your ears.
    Your elbows should be bent and pointing out at your sides. Cupping the back of your ears with your fingertips — as opposed to placing them on the back of your head — can help prevent you from pulling yourself up by your neck as you’re doing sit up

  • Lift your torso up as close to your thighs as possible.
    Do this with a smooth, steady motion, keeping your feet flat on the floor. When you’re done lifting your torso, your lower back should be off the floor

  • Lower your torso down to the floor so you’re back in the starting position.
    Like you did when you lifted your torso up to your thighs, use a smooth and steady motion as you lower it down

Those are the workout routine that I did for today. After working out, we will cool down after exercising. It is important to cool down after exercise as it helps your heart rate and breathing to return towards resting level gradually. Hence, also help to avoid fainting or dizziness.

In conclusion, I work out to look good for myself and to be in good shape. Staying healthy is important because no matter how busy we are, it is important to slot in time to exercise in your own free time.

No. of Hours: 2 hours 30 minutes
Date: 9 September 2018 / Sunday
Category: Service Learning

Date : 19 August 2018 / Sunday

No. of hours : 2 hours 30 mins

 

Client : Beyond Social Services

Time : 1030hours – 1300hours

 

At 0830hours, I had check in at OPS Room with my camp chief, Erwin and also my project manager, Trudy. I was working alongside with Jun Hao for this programme. During check in, we went through on what time our client would be arriving and what activities that will be happening from 1030hours till 1300hours.

The activities that we were doing were Archery Combat and Laser Combat. I was in charge of conducting Archery Combat and Jun Hao was in charge of conducting Laser Combat. We were given the opportunity to plan out how our gameplay would be for our activity. We had 30 minutes to prepare our logistics for our activity and also to prepare the function hall that we will be using for our opening.

For Archery Combat, the logistic that I needed are Junior Bow, arrows, face mask, bunkers and rope. The bunkers are for their home base, also known as their starting point. I lay out the junior bows and face mask properly to split them up in their team so it is easier for them to get their equipment instead of having them to crowd in one place to get their equipment. By doing so, it helps to lessen the time of them getting themselves prepared for their activity. The venue that I conducted my archery combat was at high element field.

For Laser Combat, the logistic needed are laser gun and strap. The laser guns that we are using, it has to be fully charged before using it because there might be a possibility that the laser gun will die because it is out of battery. We also have to check if the gun is in working condition before we let the participants use the laser guns. The venue that Jun Hao conducted laser combat was at hard court

At 1030hours, me and Jun Hao welcomed the participants when they were alighting the bus and leading them to the function hall that we will be using for our opening. Once they reached the function hall, they went to get seated and there were name tags on their chairs for them to write their name on it. Afterwards, Erwin came in to do opening for the participants by introducing himself to them. After he did his opening, he told the participants to push their chairs to the back as he was going to do some energizers with them.

The energizers that he did with them is called International Handshake. This energizer is done to break barriers between the participants to make them a bit more comfortable with each other for the rest of the day. After the energizer was done, he split them up into 2 respective team for our major activity that will be happening for the day.

The first rotation of Archery Combat was at 1100hours. I lead the first team to high elements field and have them settled down to do my briefing. For my briefing, I introduced to them their equipment which is the parts of a junior bow, an arrow and a face mask. After introducing their equipment, I told them to split themselves into sub team. After they were done splitting themselves into their sub team, I briefed them on the first gameplay that they will be playing for the first round.

For the first round of Archery Combat, they are going to play a round of elimination. Elimination round for archery combat means whenever an arrow hits any part of their body, they will be eliminated but if by any chance the arrow hit the bow, they will not be eliminated. Another way to be eliminated in this round is if their opponent shoots their arrow and the opposing team catches the arrow, the opponent will be eliminated. The duration for one gameplay is a maximum of 7 minutes. If the team are being eliminated within 7 minutes, the game will end.

For the second round of Archery Combat, they are going to play a round of elimination and knocking down of cones. For this round, it is still the same as the first gameplay just that there is an additional of 5 cones on each side of the team which is the blue cones and orange cones. There are two ways to win for this gameplay. It is either through elimination or through knocking down of all the cones from their side to end the game. The duration for this gameplay is also a maximum of 7 minutes.

There are 2 rotation in total for Archery Combat. One rotation is one hour. After the participants are done with one hour of Archery Combat, they will head over to hardcourt to do their next activity which is Laser Combat. The team that is from Laser Combat will come over to high elements field for their turn of Archery Combat.

After both rotation from Laser Combat and Archery Combat is done, the participants will head back to the function hall to rest. Once all the participants are back in the function hall, Erwin will do closing to end off the programme. After closing is done, they will have their lunch and we will send them off for them to go back.

After the programme, we will clear our logistics and put it back in their respective place. Once that is done, our team will come together and have check out.

Challenges that I faced :

The challenges that I faced for this programme is that some of the participants are hard to handle and hard to get them to listen to instructions. Most of them were very mischievous but being patient with them is the right thing to do. Even though it was a challenge that I faced for this programme, I managed to actually build rapport with the participants and it helped a lot.

What I learned :

What I learned from this programme is that being patient with the participant and also building rapport with them can make your rotation easier because we gain their trust and respect from them so the flow of the rotation will be smoother.

60 hours over 12 months
No. of Hours:
Date: 31 August 2018 / Friday
Category: Admin

Outdoor Appreciation

Expectations:Confidence building, building teamwork, strengthen understanding of the natural environment

  • Planning

4 meetings (3 planning + 1 Preparation)

  • Execution
  • Day 1

Urban Trekking (CC to RM)

Lunch on the go

Sleepover on boats

  • Day 2

Sailing to 1D15

Dragonboat to Lazarus

Team Building

Dragonboat to Tanjong Site

Tent Pitching @ Tanjong Site

  • Day 3

Strike down tents

TCH

Outdoor cooking for lunch

TCH

Night Sail to RM

  • Day 4

Morning Run

AJ12 Debrief

Transfer to CC

  • Post

Service Learning

Expectations: The expectations that i have set for myself is to develop myself socially to understand the issues that is being faced by the community and explore how i can contribute actively to find a solution towards it the issue.

How?

Tag out to Pro-bono / subsidized programme

Healthy Living

Expectations: I aim to develop  and maintain a healthy lifestyle physically and mentally which can allow me to get through my daily activities at ease. It is to also getting myself to adapt to healthy lifestyle by starting off with a balanced diet.

How?

Gymming / progressively for 18 months

Community Leadership Initiative

Expectations: Contribution to the community

Beneficiaries

Objective

Plan & Execute

Learning Outcomes & Impact