No. of Hours:
Date: 11 October 2018 / Thursday
Category: Healthy Living

Date:  02nd October 2018 (Tuesday)

Number of hours:  8 hours

Time: 10:30am – 6:30pm

Category: Healthy Living

 

At about 10am, Nic, overall in-charge of High Elements gather about 14 of us which includes the associates and all of the interns to discuss and delegate roles. At first, all of us did the checking of the high elements store. One of my intern mate and I took out all the high elements helmets and wash the workable ones. After washing the helmets, we dry it under the hot sun by using bamboo sticks and chairs. We have to at least wash the helmets once every two months or air-dry it under the hot sun. All of the condemned helmets were placed in a black plastic bag, in the store. How do we check if it’s condemned? Firstly, we have to check the buckle and also make sure that both sides of the buckle are present. Secondly, we have to check if the sponge is still there sticking at the top, in the inside part of the helmet. Thirdly, check the straps if there is any torn and also check if the dial is working. Basically, just check every part of the helmet. While we were checking and washing the helmets, the other three interns did the checking of harness. Make sure all of the loops (leg loops and waist loop) are in working conditions. Also make sure that elastic is present to put excess straps. Other than that, ensure that belay loop and also accessory loop are intact and present.

After all of us are done with checking of the helmets and harnesses, we checked the condition of the ropes. We have to look out if there is any fraying or dent in the rope. In another word, basically just run through the ropes. If there is a need to cut the rope, we have to make sure that we tape the rope first with the correct colored wire tape, then heat the knife using the blow torch and cut the middle part of the taped rope. Always check surrounding first before using the blow torch.

After doing so, we checked the condition of karabiners. We de-rust the karabiner by using the sandpaper, metal brush and WD40 to smoothen the surface while doing this, make sure that the table is covered with a towel as a base. After that, ensure that karabiners are not oily then lastly rub metal polish over. After that, we do the checking of sticht plate, bb cord must be present and in good conditions too.

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After checking the high element store, all of us start gearing up and wear our helmets and harnesses. We took some equipments needed for the rockwall, such as the pliers, and head over to the rockwall area to do a physical check. The first thing that we did was checking the wall for any discoloration as well as wet patches as it is a sign of the wall becoming mouldy or rotten.  we also checked if there is any cracks or splinter as the wall are made of wood are covered and painted with fiber glass paint.

Before we start climbing and repairing, it is important to check our surrounding too. we checked if there are any obstructions to the wall and if there is a need to cut any trees or branches that is obstructing the rockwall itself, we need to inform the OPS Team. Next, we proceed to check on the tiles. I was being told that the tiles are to be tightened but not to put extra force on it as this can cause the tiles to have cracks. Once done with tightening of the tiles, we checked for hollow by knocking the walls. After that, we put more tiles in for upcoming pre-school programme so that it will be easier for them. how do we put it the tiles? first of all, we have to put the tile and the bolt and at the back of the wall, we put a washer as it helps to distribute the pressure evenly, and not only on the nut, which is the last step to secure the tile. After everything is done, we check the bar where the rope are supposed to run through. We checked if it is rusty.

Then, we proceed with checking of high elements by using lobster, ladders and tools. We were asked to evaluate the problems with the elements itself. Each element have different kind of maintenance to be done. As for example, the element ‘Multi-vine’, we have to ensure that the activity rope (vine) have at least the equal length and each vine must be attach to a back up line with a shackle, to stop vine from moving. Shear Reduction Device (SRD) are to be intact , tighten and smoothen for the belay line. Lastly, we checked every metal parts of every element if there are any rusting on it.

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Challenges i faced:

I am afraid that I might fall when climbing up the rockwall to place the tiles as falling is one of the fear that I have. High Elements is not what I am good at, especially when rigging up and de-rigging.

Lessons I have learnt:

To further improve myself, the shortcomings , and to overcome my fear, i have to learn to love and enjoy anything or any tasks that were given. I have to stand out of my comfort zone too. By doing that, it opened my mind to see various reasons of why I need to enjoy every moment of my life. One of the reason is because, i can earn tons of knowledge that not many people would have the opportunity to do so.

No. of Hours:
Date: 8 October 2018 / Monday
Category: Healthy Living

8 October 2018, 0800 hours – 0900 hours

Cycled to Camp Challenge for 8.2km, 1 hour.

I have decided to cycled to work as i have plenty of time and save fare for my transport.

I cycled through the bus 169 route as im more familiar with the route.

The whole journey was actually such a cooling weather. I was glad i didnt burnout through the whole journey.

now i feel like cycling more often to work!

No. of Hours:
Date: 3 October 2018 / Wednesday
Category: Healthy Living

Date: 2nd October 2018 (Tuesday)

No. of hours: 8

Time: 10.30am to 06.30 pm

Category: Healthy Living

High-Elements Maintenance

It was written in the online document to allow associates to help out in this since few weeks ago. From there we pointed out the things that needed to be done. There were 14 people in total to help out. From there the roles are spread evenly.

We started off by doing the high-elements store. The things that need to be done for the store were;

  • Check the condition of the helmets (checking for any cracks, both sides of the buckle is present, sponge is at base of helmet and make sure the dial is working
  • Washing the working helmet once every two months and make sure it is dry before putting back into the store
  • Checking condition of the harness (make sure the belay look is attach, waist loop and leg loop, some of the harness includes accessory loops and lastly the elastic bands for the extra strap)
  • Check condition of the rope which there is two different type of ropes (semi-static and dynamic) make sure the rope is not fraying and there is no dents around the rope to check this we had to run through the rope one by one
  • And if there is a need to cut the rope make sure to tape the rope with the correct colored wire tape, then heat the knife with the blow torch (check the surroundings before using the blow torch) then make sure the knife is heated to be able to cut the rope, then place the knife in the middle of the tape. This is to prevent fraying
  • Check condition and de-rusting of the karabiners. If there is any visible crack on the karabiner it has to be check with the overall in charge before condemning it. For de-rusting; start with checking the screw gate, if there is squeaky sound do a light spray and twist again to check for the sound. Next, wipe a small amount of WD40 to the karabiner then use sand paper and the metal brush to buff to make the texture to the karabiner is the same all around. The wipe off the WD40 and lastly wipe the metal polish to lock it off
  • Lastly check condition of the sticht plate, making sure the string is intact with the plate and bb cot attach(should not be fraying) to each sticht plate

Next some of the associates were doing maintenance to the rock wall.

  • Do a physical check getting equipments ready (extra tiles, harness and helmet to climb and some tool to fix the wall and the tiles
  • They started with checking the wall as it made of wood and painted with fiber glass paint. They were check for any discoloration, wet patches (sign of mouldings and rotten), any cracks or splinters as this could be potential hazards to participants
  • Next, check the surroundings for any obstruction to the wall, if there is a need to cut the trees or branches inform the overall in charge
  • Tightened any loosen tiles but not fully tighten as it can cause cracks to the tiles, once tightened check for any hollow by knocking
  • To put in new tile to the wall; place the tile first then the bolt in the middle after that at the back of the wall, put a washer (this helps to distribute the pressure evenly not only acting in the bolt) lastly tighten in with the nut
  • Lastly, check the bar for any rusting or squeaky sound

The last component that we did was the high elements. This was handled by the more experienced instructors.

  • Firstly they did an equipment check making sure all the equipments to go up the element is with them (lobster, ladders and tools)
  • Evaluate the problem, finding out the problem to elements as each elements have different maintenance to be done
  • Example for one of the element; Multi-Vine
    • Check the pulley make sure it is tighten and working smoothly
    • Activity rope(vine) must be at least equal length, each vine is attach to the backup line with a mylon to stop the vine from moving
    • Sheer Reduction Device is for the belay and climber line make it is intact, tighten and moving smoothly
    • Check the metal parts for any rusting
    • And lastly the activity line must not be too slack or too tight because the weight of the participants might make the wire snap

The challenges we faced was the sun was really bring everyone energy down. We did not know how some of the device were working and also lobstering up was a challenge as we had to figure out a plan how to get up and do the maintenance needed.

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No. of Hours:
Date: 18 September 2018 / Tuesday
Category: Healthy Living

 

Date: 02nd September 2018 (Saturday)

Number of hours: 4 hours

Time: 5:30pm – 9:30pm

Category : Healthy Living

 

Dikir barat is typically performed by groups of ten to fifteen members and they will usually sit cross-legged on the platform, sometimes surrounded by the audience. With a flexible format that incorporates singing, poetry, movement and music, dikir barat is a form of entertainment that cuts across various segments of society.  This group of performers is called ‘awok-awok’. Alongside with the awok-awok, we have two lead singers, Tok Juara (Leader) and Tukang Karut (Song Initiator) also called as ‘frontmen’ as a whole. Of course Dikir Barat or any other performing arts would not be complete without any percussionist. Our percussionist is called ‘Paluan’. The Traditional instruments consists of “Ibu Rebana, Anak Rebana, Maracas, Gong, Canang”.

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I started joining Dikir Barat when I was in secondary two. My sister was the one who persuaded me to join at first and the first time that I went for the orientation in secondary school was not that fun and I felt like I went for the sake of committing to a CCA. We started off with some icebreaking activities to get to know and bond with each other. After that, the seniors and instructors teach us on the basic things like the proper way of sitting when performing and also on how to clap properly. The seniors did a little performance for us to watch and learn. That was when I felt like my heart and soul belongs to Dikir Barat. The music played by the percussionists, the singing by both of the frontmen, the claps from the ‘awok-awok’, movements and everything just blend in well together. Watching the seniors perform really calms my mind and hype up my energy level.

Up till now, I am still currently in a dikir barat group but in ITE College West. This dikir barat group is called ‘Sri Ratu Wilmana’. We train twice a week, on every Tuesday and Thursday, consecutively. But on examination period, we will usually pause or have a break for a moment to prepare for our examinations. We will usually continue after the examination period is over. We hold our training sessions at school, in a room with a mirror for us to practice or train. During our competition period, the percussionists will train in a different room so that both ‘awok-awok’ and percussionists can focus more on their own tasks. On that peak period, we will have extra training sessions too.

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Last week, on 02nd  September 2018 (Saturday), we prepared and trained hard for our upcoming competition which is on 15th September 2018 (Saturday). As the Tok Juara, I do my part and listened to the audio that was being sent by my instructor to memorize when I am at home so that it will smoothen the flow of our training as we do not have much time to waste. When I reach, I will usually sit in front of all the ‘awok-awok’, gather their attention and lead them to do this practise that we will usually do before we start our training session which is to project more of their voice from the stomach, which is called “Pecah Suara” which also means “Breaking of the Voice”. After doing so, i will hand the task over to one of the ‘awok-awok’ to lead the rest as i have other things to do too, like memorizing not only the lyrics of the song but to also know the melody along the way and add some vibratos in it. As for the “Tukang Karut”, their tasks are almost the same as the “Tok juara”, just that it has more requirements and also have more things to memorize and learn. Usually, my partner (Tukang Karut) will go to a corner of our training room and rehearse or memorize the songs that were given to her, together with an instructor that will guide her on her singing techniques. On the Paluan (Percussionists) side, my instructor plan beats for each of the percussionists to play and it usually took more than an hour for them to master certain beats and techniques of how to play it on the instruments they were given. It took months for everyone to master but took weeks if all of us cooperate.

Challenges I faced:

the challenges i faced were the people in my team. It is hard for me to lead them sometimes as they were talking among themselves. I had to remind them that one person should speaks at a time, over and over again. This leads us to having difficulties to proceed to meet the objectives of the training.

Lessons i have learnt:

I learnt the importance of respecting one another, especially when someone is talking. There can be an important message that the person wants to pass on. If we missed out the message, there may be misunderstanding between one another and also, i think it is not a pleasant thing to have the person to repeat the message all over again.

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Above, is a picture of my team and I, after a competition called “Piala Suara Serumpun” .

 

 

 

 

 

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:
Date: 13 September 2018 / Thursday
Category: Healthy Living

Healthy Living – Weight Lifting

Date: 27th  August  2018

Number of hours: 2 hours

Time: 0600pm -0800pm

Venue: Tampines Hub (activeSG)

I started weight lifting when I was in secondary 4 (age: 16) as a hobby but my parents did not really encourage me to take it as a competitive sport. They did not allow me to take it as a competitive sport due to there afraid of masculinity towards woman and also afraid I might get hurt. So, at first when I started it was ending of N’Levels at the old Tampines gym. The equipment there was not really in shape as it have not been maintained well.

Usually I will start with warm up which includes dynamic stretching like jogging on the spot, jumping jacks and jumping squats. Usually warm up will take up about 30 minutes which also includes jogging on the treadmill for 10 to 15 minutes. Then after that I will start with front and back barbell squat just the barbell bar which is already 20 kg by itself as a warmup before the carrying heavier weights and I will do 12 to 15 repetitions of barbell squat for 3 sets with breaks in between if needed for the start. Then I will be starting with front squat meaning that will start adding heavier weight plate, I will start with 5kg weight plates each side then 10kg and 15kg for 2 sets of 12 repetitions. Following I will start doing back squat with the same repetition, sets and weights. After that I will take a 5 to 10 minutes break to cool myself down and drink water.

After that I will start doing dead lift which requires a proper posture. I usually start with warming up which only requires using the barbell pole, and each repetition must be done proper. And I will start adding weight plates starting from 5kg weight plates each side, 10kg and 15kg. I will only do this for 3 sets of 10 repetition. And lastly before ending at the squat rack, I will try to do a 1RM(repetition maximum) meaning it can only be lift once with the heaviest weights and also to help find out how much I should lift in other repetitions ranges. I will try 1RM for both back squat and deadlift after a 5 min break from the deadlift exercise. Before ending the exercise I would do a sets of leg press which includes each set with increasing weights.

Lastly before exiting the gym I will do a cool down(static stretch) to stretch every part of the muscles but also focusing on muscle that is used for at least 15 to 20 minutes. This is to lessen the actual chance of getting muscle cramps.

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

10th September 2018, 7am – 7:30am
Cycled to Sungei Buloh for 14.1km, 30 mins.

As planned, my friend and i cycled to Sungei Buloh. We met at my house to begin the trip, grab a quick breakfast prepared by my mother before the trip.

The journey to Sungei Buloh was actually a great one! We experience outdoor environment while cycling. There were different types of insects & animals we saw that we don’t see much nowadays. The scenaries there were super great!

Cycled back home from Sungei Buloh, 14.1km, 30 mins

In conclusions, experiencing outdoor actually allows me to understand the importance on respecting mother nature. We are surely going to plan another trip that involves cycling and trekking.

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: (1 ITECW competition x 6 Hours = 6 Hours) + (1 ITE Central competition x 8 hours = 8 Hours) + (1 canal x 1.5 hours) =15.5 Hours
Date: 11 September 2018 / Tuesday
Category: Healthy Living

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I have been a progressive runner ever since Secondary 2. The reason why I started running, is actually ever since primary school, there is NAPFA test whereby is to test and check how is our body doing well and also how is our physical and stamina coping? Ever since primary, because I have lots of problems at home, I tend to rely on sports hence, from that point of time when I started to train sports, honestly speaking, I got much better, I don’t really feel emotionally affected compared to the very first time I ever had problems at home. Thankfully for my perseverance in training hard, it brought me to here, which is now.

Now, which is the present, I love sports a lot. Which means now whenever I feel stress or anything, when I don’t have any swimming or taekwondo training, Running is then my main focus, as when I run, whenever the amount of sweat that came out of my body, it feels like those problems from my heads got lighter and lighter. There is also some point in time, when I feel troubles, during running, at that period of time instead of focusing on the timing of the destination, I focus on thinking the problems and wondering how to come out with a solution. That’s the tough part because if I can’t think of any solution, the troubles will then got stuck in my head until I think of something else to replace it. Now, I’ve said that I’m glad to train hard in order for me to be here is because using the stamina that I have, I managed to actually join some competition in order to win some medals. For example for that top photo, it was the star wars 10KM running marathon. Due to that, I’m thankful that I’m able to have the long stamina and hence, I’m able to run long distance.

Date: 10 September 2018, Monday

Time: 12 Pm – 6 PM

No. of hours: 6hours

Venue: ITE College West

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Recently I just joined another competition when I’m having off during intern which is on the Monday, 10 September 2018. It was a track and field competition. We had to run 3.2KM. How do I get in track and field? It’s because swimming CCA and Track and Field CCA are like the close friend. Hence at that point in time, the Track and Field coach asked my Swimming mates who want to participate in running as they are selecting people for POLITE. The reason why they do this is that not a lot of people is joining. In case you are wondering, what is POLITE? POLITE is Poly versus ITE. In each CCA, there always competition like ITECC (ITE College Competition), POLITE (Poly VS ITE) and IVP (ITE VS POLY VS UNI). Although I wasn’t there to attend the briefing of Track and Field coach asking my team who wants to join. But in this generation, in Singapore, there are mobile phones which currently a majority of us is using. It’s a daily routine for us to update each other on WhatsApp, hence my swim mates asked the Swim Team group which is known as “Swim Team 2K18”. When I received the news, I volunteered myself, and when it’s confirmed, they sent us the venue, time and date of where to report on the day itself. At the same time, the track and field coach told us that if we got a medal in the CW Road Race, we will also get selected in the next trial of POLITE which is the next day, 13 September 2018, 9 am to 5 pm at ITE College Central.  However, now we have to concentrate one the current competition which I need to report 12 pm on the 10 September 2018. Before going, I had some light snacks.

When I’ve reached, I’m nervous, because it been long since I joined the running competition. As for my point of view, not only me are running, there are still some people who are from Track and Field, Swimming and some other people from this school but from other courses.

At 2 pm, boys open have started first, hence we have to wait for roughly another 30 Mins in order for girls open to start. At 2 pm-2.45 pm, is where girls open starts. The nervousness strikes in.

The photos at the bottom will be the process of my running.

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After running, I feel relax at the same time I feel that the moment I reach the finish line, my mind and heart felt happy. As it’s been long since I ran due to my work and my commitment to other sports too. I feel that my mind got not so much of trouble at the same time I feel that once I reached the finish line, it’s a step closer to my next destination of the path. When everything ends, its time for price presentation. While they were saying out the names, I wanted to take water, suddenly a voice came out and say my name, “Tricia Too”. I’m shocked at the same time surprised, as I didn’t expect I will win a medal. So I went up to collect price with both shocked and elated face. Because yesterday is my best day I ever had after having a tough day the day before. At the bottom, its the photo of my medal.

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Having to win a medal again, it feels great. Honestly speaking, it feels like I got praised by others. Although I’m not the best. I know that I did great as I’ve put in my best effort in it. After all the ceremony, it ended at 6 pm. After the ceremony, I drop by swimming pool and cool myself down by swimming. Remember that I’ve stated at the starting of if we got the medals at the end of the day, we will also get selected in the next trial of POLITE which is the next day, 13 September 2018, 9 am to 5 pm at ITE College Central. When going home, I feel exhausted at the same time, my mind was thinking about having to massage my muscles because my muscles are tired.

I’m thankful to have the stamina for me to run long distance and at the same time, I can use that stamina that I have to distress myself and more. Whenever when I’m free, I will use the time that I have to run progressively to keep fit at the same time, I don’t feel that I’m just wasting my day instead I will make full use of it to make my life meaningful.

Date: 11 September 2018, Tuesday

Time: 9 Am – 5 PM

No. of hours: 8hours

Venue: ITE College Central

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This is where the whole journey starts. The moment when I report to ITE College Central, I was clueless as it was my first time going to ITE Central. Our task is to report to the stadium and get change to our attire. The photo that was shown on top, it’s the attire we were given. When we were all ready for the competition, I feel really nervous. As there are lots of potential runners competing at the same time.

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There is my swimming coach who is here to support me and my swimming friends and there are also some other teachers who are hosting and supporting us. Having their support, make me have the courage to compete with them at the same time I’m still nervous because challenging with them, it’s a new obstacle for me to face.

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The above photo shown is the Track and Field teacher, who is called Mr Rama. In case you don’t know where is he, the easiest description is the guy with less hair while holding the shirt.

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While standing at the track, my nervousness strikes in. Having me standing together with all the runners, makes me feel that I will be the last, as instead of me. There are still other schools and my school which are ITE College West, Central and East. In case you don’t know how to differentiate the different school, wearing blue shirt will be ITE College West, wearing red shirt will be ITE College Central and wearing yellow shirt will be ITE College East.

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At that point in time, there will be 1 person, standing near the grass patch using the loud hailer to speak and the horn in order to let the race begin. The moment when I see the person approaching, I got even more nervous. And now in order for the race to begin, here it comes… The person said, ” The race will START, IN 3….. 2….. 1…”, and then she pressed the horn, “BEEP….!!” All the nervousness feelings were gone, but the mood change in an instant. Everyone was more focus on the competition that talking to friends at the point in time.

The process of the race of me is shown at the bottom.

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After that round of the competition which is the long distance of 3 km, there is still other competition like 100m, 4x100m and 800m. I have volunteered myself in competing 3 km, 100m and 4x100m. After finish running 3 km, I feel exhausted as if I feel out of breath. During the process of me resting, I feel dehydrated because while running, the sun was scorching hot. But thankfully I have my friends being with me at the same time they care about me asking how am I, at the same time asking if my toe was okay? The reason why they say that is because, I think I overstrain myself as the previous day, the competition was also long distance, and now the next day, I’m also competing long distance, the only difference is that instead of having only long distance, there is also the short distance race and relay.

IMG_20180913_162533 IMG_20180913_162612The above photo that shows how the preparation goes when having a 100m race, its very compact because there are 2 hits, so everyone will gather there as at that position, it has the accurate measurements. After the 1st hit is done, give them around 2 to 3 mins to prepare and it will the second hit.

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Above is a photo of the 4x100m race, whenever when there is a relay, there will always be a starting block in between that you will see above. There is also another alternative whereby when there is also another short distance like 400m race which is also 1 round around the stadium, they will use the starting block.

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After all of our races, instead of us having competition, the teachers are also having competition. The above photo shows that they participated in the race and also put in their best effort.

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After everything, there is also a prize presentation. However, I didn’t get any but I didn’t feel sad, because in my heart, I know I did my best, at the same time compared to me and them, they train a lot tougher than me, that is where I acknowledge their hard work. I’m thankful that I get to have this chance to experience with different runners. I’m really honoured to participate in the Track and Field competition for my school.

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Date: 1 October 2018, Monday

Time: 6.30 pm – 8pm

No. of hours: 1 Hour 30 min

Venue: my house canal

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It’s been long since I ran. On the 1st October 2018 it was my off day.  The reason why I ran during evening time is because evening weather is much better because its more cooling compared on the afternoon.  Sorry for not posting a lot the past few days ever since my latest post as I was busy in my work. I was tag in various programmes. At the same time, I’m honoured to be tag in different programmes,  because I get to experience the learning process and from there, I got to adapt better and improve myself into a better person and also instructor. Due to the stress and the tiredness I have received due to programmes, thanks to the run, I feel relief after so long compared to having weights on my shoulder.

While running, I saw the moon that caught my eye, because the process of the moon, the colour is different. Its from red to yellow to white according to the photos below.

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The scenery was beautiful to the point it made me reflect about what is going on in my life. It made me realized that if you enjoy the process of what you are doing now, instead of thinking you are suffering, but instead you will think that whatever you have been through, its all about getting knowledge. The more you learn, the more knowledge you will have and hence you will get a better future. Because in future, you are able to use the knowledge and apply on it which you can also help others by teaching them in case they don’t have much more knowledge, with that it proves that you learn a lot at the same time, it can make you recap.

 

 

No. of Hours: 3 classes x 1.5 hours = 4.5 hours
Date: 10 September 2018 / Monday
Category: Healthy Living

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I have been learning Taekwondo ever since I’m in Secondary 1. Which means from Secondary 1, 2013 till now 2018 is around 5 years plus. Ever since I start joining Taekwondo, it wasn’t my idea, it was my dad. The main reason why he wanted me to join is that he wants to protect, he wants me to learn how to defend myself. And at that point in time, it was where we started moving to our new house, Blk 680. That’s when that we found out that there were Taekwondo lessons under our block and I’m shocked at the same time excited. Hence I started learning from the lowest rank which is a White Belt until Black which is known as 1st Dan. At the bottom, you will see my progression of how I manage from the past until now.IMG20180501005242
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For the belt ranking, it goes like this, “White(Beginner), White-Yellow, Yellow, Yellow-Green, Green, Green-Blue, Blue, Blue-Red, Brown, Brown-Black, Black 1st Dan(My current rank), Black 2nd Dan, Black 3rdDan, Black 4th Dan, Black 5th Dan, Black 6th Dan, Black 7th Dan, Black 8th Dan, Black 9th Dan and lastly Black 10th Dan.” Based on the history, there are some people who managed to have the highest ranking which is Black 10th Dan in the United States of America. Shocking to know, I’m surprised that they are able to make it, but what I know of is mainly it’s all because of hard work and motivation.

Date: 31 August 2018, Friday

Time: 8 Pm – 9.30 PM

No. of hours: 1 hour 30 mins

Venue: Blk 678A, house void deck

Having me to start learning Taekwondo is my honoured. As I’m able to have a great coach who has been there teaching me ever since Day 1 that I started learning how to throw punches. His name is Sir Rex. At the bottom, you will see a photo that I took with him on 31st August 2018.

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Further on, the photos that are at the bottom, you will see my friends who are, Jason and Syed who have been with me learning Taekwondo ever since Day 1 and also another coach who is Sir Henry and recently join taekwondo the last 5 months. Because of him, I overcame my obstacles. At the bottom will see their photos. The reason why it wasn’t put on 31st August, is because Syed has not been coming to Taekwondo often due to his studies and his commitment at work. Whereas Jason and Sir Henry are away to attend the competition, Jason is the one who takes part in the competition in sparring and Sir Henry is the judges. Other than Sir Henry, there are still other judges.

Date: 7 September 2018, Friday

Time: 8 Pm – 9.30 PM

No. of hours: 1 hour 30 mins

Venue: Blk 678A, house void deck

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Here’s how the lessons go, there will always be lessons every Friday, 8 pm to 9.30 pm, unless the public holiday, of course, there won’t be any class. For the certificates wise, in Taekwondo terms, it’s known as grading. And before grading, there will always be a Pre-Preparation GRading in order for us to be prepared for our grading and be confident with what we are doing. From White Belt to Brown Belt, what will be tested mainly patterns. Now in case you don’t know what does pattern means. Patterns are more of knowing our own belt steps, the main purpose of having us to learn patterns is because we can use that to protect us, to have self-defence. However, memorizing it, with our brains, with all sorts of knowledge in our brain, it might be tough, but here what it is, the main purpose its difficult to memorize, it’s because it requires us to practice and if there is any question or anything to clarify. Coaches are there to correct your steps at the same time to make you feel confident before you enter the grading hall.

So now, do you recall me saying that there is 1 coach which is Sir Henry who helps me overcome my obstacles? Here is the story, there was my one and only time that at the journey of having to have my brown-black to black grading. That was the first ever time I failed my grading test. At the point of time I was depressed, but at the same time, he was there to help me, to correct my pattern, at the same time, I forgot to mention that, grading from brown-black onwards will be a little special. Because during grading, they will test us in Taekwondo pledge and also a few tests about how well we know World Taekwondo Federation. There will be 2 photos at the bottom which is the information of what do we need to memorise.

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And not to mention, instead of having to test our patterns during our grading, there are also sparring. But instead, how their sparring works is whereby there is no point of contact, but instead we will still have people in front of you, but instead sparring is more of showing the judges all type of different kicks and punches, like turning kick, front kick, side kick, back trust, reverse kick, 360 turning kick, jumping front, short punch, long punch etc. While showing or type of kicks and punches, when we are showing them, we have to also show them how do we dodge. What we do to retreat is either sliding back, sliding sideways whether is left or right its fine, depends on the situation, there’s even slight jump back or slight jump to the side. While retreating, we can choose to either continue retreating or at the same time when retreating we can choose to throw out a short punch or long punch and also some kicks like short turning kick or long turning kick is also fine.

The second time when I take my grading after 3 to 4 months, I get to try one more time, this time around I put lots of effort in it, whether by shouting or by power, I did my best. And the last thing I did was actually pray, Hope that this time around I can pass. As previously when I failed, I got stressed at the same time pressured thinking whether I can do well again or thinking that what if I were to fail again, money that my dad spent is going to be wasted. Hence because of that thought, I put in my best effort and survived. This is where I’m thankful to all my coaches and my friends and of course my family. Because all of them gave me confident, courageous at the same time, it felt that there are a group of people who are cheering for me to do well in the grading. Due to those cheers, my motivation went up high to the point I feel that I’m living in nowhere.

Now, after the second grading, when I got back my results, I’m more than happy at the same time its a journey whereby it makes me learn all sorts of things, for example, learning how  to use my brain and think at the same time of course using the technique that I was thought and protect myself.

Hence, although having an intern. I will still go back once in while to find out how they are doing, at the same time more of repaying back on how hard they put in so much effort to make me improve and learn. So which means, recently I just went back with is on the 31st August 2018 and 7th September. When I return, the catch up in talking is really non-stop, this is where I feel that Taekwondo is special and unique to the point that it feels that Taekwondo is like my 3rd home. The main reason why I say so is that having to learn Taekwondo is a fortunate thing for me, as I myself organize my time myself, for example, the previous post it’s swimming, the training is on the Monday and Wednesday and now Taekwondo is on Friday. I like how that whenever when I feel stress or anything that is bothering me, sports are always there for me to distress myself and not keep overthinking. This is why I am glad that I am interested in sports.

Date: 30 November 2018, Friday

Time: 8 Pm – 9.30 PM

No. of hours: 1 hour 30 mins

Venue: Blk 678A, house void deck

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It’s been 2 months plus ever since the last time I went back for Taekwondo. Because during the 2-month plus, my intern was hectic at the same time it is very hard to make extra time for training. After all, my body does not have enough rest. When I went back, I was nervous, because I’m not sure if I can still remember Blue to Poomseh pattern. When the lesson starts, what we need to do first is warm up.

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After the warm-up, I was shocked that there are Physical Training (PT). I was shocked because all the while there wasn’t much PT, which I’m happy. Because I can use this time to train myself to become fitter. But this PT mainly is about running and kicks. Using the cone as our markings, we have to run forward, sideways and backwards. Afterwards, it was about jumping and using your feet to step according to the figure of 8 as fast as possible without stepping on the cone. Last but not least is about kicking. After using the cone, is about practising the patterns as grading is coming up. So first thing first was to untie belt and tie back, at last practice our own pattern. In the end, for now, I practised blue red. The reason why is because afterwards Sir Henry asked me to teach blue red as they didn’t know their own patter clearly. Hence, I did not get a chance to do the rest of the pattern. But it was great recapping my pattern although there was pressure in me.

The next 2 weeks I won’t be attending Taekwondo lesson to help out is because I will be attending work, hence by the time I come back in 2 weeks time, hopefully, I get to try out most of the pattern