Final reflection + plan evaluation:

Overall, I did loose the 2kgs and 1 and half inches (infact I lost 2 inches around my waist) but I gained the weight back during the Eid break. My waist did get smaller, but I didn't think ahead and have a day or two for working out during the break and that dragged me down as I didn't even eat healthy nor exercise and all that hard work didn't pay off. So techniqually I did meet my smart goal, but not exactly? I also think, my plan was pretty simple as I tested it out with my mum and she understood what to do without me telling her. Even though I think I wasn't able to balance the differnece types of exercies, I focused more on flexibility (Which is good) over cardiovasclar endurance-which was my main target. If I planned ahead (including breaks and weekends) I could actually maintain and improve upon my goal! :) But overall, it was a fun unit, and I learnt the importance of balancing things out. 

Reflections!

Day 1 September 3 - double lesson (60 mins workout) and Day 2 Wednesday, September 9 - single lesson (30mins workout) REFLECTION:
Frequency: Very good! First lesson, very excited worked really hard and didn’t get distracted.

Intensity: Hard to tell, as today was the 1^st lesson, but I could have burned more calories (cycling)

Type: Circuit Training in the Fitness center

Time: Originally 60mins took me around 68mins as I helped my friends with their routines

Overload: Hard to tell, as today was the 1^st lesson, but didn’t seem like it was hard to complete

Specificity: Continuation of cycling will effect the torso and aid in loosing fat around my waist=win

As today was the first lesson, I started of right away, but during my breaks I’d help my friends with certain parts of their training (standing on their feet while they do sit ups) and what not. But the most difficult thing was to adjust with so many people in the fitness center. Since I signed up earlier I didn’t waste time waiting for someone to finish using the equipment (cycling machine). But overall I think today was a good first lesson- if I follow this routine like today, I will surely meet

My SMART goal!

Frequency: Not as great as last lessons, could have been much more productive

Intensity: Higher than last lessons, as I had a shorter amount of working out time-the productivity

Type: Circuit Training in the Fitness center along with Fartlek as my spend and intensity differed

Time: Originally 30mins, spent 26 mins as I started later and shortened my stretching by 4mins

Overload: A lot of pressure, as I didn’t consider mysel going off task still finished ENTIRE workout

Specificity: Walking at pace will create a natural flow in my body and help loose weight gradually

I will possibly change/modify my entire routine as it’s the same and this might not be affecting me as much as a diverse range of workouts would. Plus Ms. Julia spoke to me, about how the same workout will become boring and the results wont be as accurate since my I wouldn’t be challenging my body to its maximum.

Day 3: Thursday, September 10 - double lesson (60 mins workout) REFLECTION:

Different routine workout for double lesson

Frequency: BEST out of all the workouts yet. Did it according to my plan perfectly!

Intensity: High intensity, as I was into it and focused and burnt more calories then previous days

Type: Circuit Training in the Fitness center along with Fartlek as my spend and intensity differed

Time: Originally 60min workout, spent extra 8 mins skipping rope and playing with a weight ball

Overload: Balanced, as the easier stuff gradually gets harder and requires more energy (H. inten)

Specificity: The Pilates help relax my body and makes it easier to do the waist twist, which has a positive impact. Since my body is looser and can do a H. intensity movement/exercise.

So far, the adjustments have worked out really well! And is making it more achievable (my S.goal)

Day 4: Did nothing day Tuesday, September 15 - double lesson (60 mins) and Day 5: Monday, September 21 - single lesson (30mins workout) REFLECTION:

Different routine workout for double lesson and single lesson

Frequency: Very low

Intensity: Very low

Type: Circuit Training in the gym

Time: Originally 60mins, spent 17minutes working out rest was wasted- games & messing about

Overload: Too little

Specificity: If I continue doing what I did today, I won’t ever reach my S. goal in the given 7 days

I guess, after the weekend I forgot how well I worked the last double. As I do Pilates with more of my friends, we started messing about and not doing our routines. Then I left around 20mins or more for catching up to my blog but that didn’t even do that, instead sat there and chatted with my other friends. The teachers got really disappointed with us and also spoke to us for around 10 minutes.

Frequency: Not best workout session ever, but could have been better

Intensity: Super high intensity (burnt nearly double of single’s cycling calories)

Type: Fartlek Training in the gym as my speed and intensity increased

Time: Originally 30mins, spent the same amount working out, but longer breaks so 35minutes?

Overload: Just enough to do the simple things excellently and burning a lot of calories.

Specificity: If I work this hard every lesson, I will be done with my goal before the break!

In term of results, today was the best workout session, but since I put in more energy, effort and my intensity was high, I took longer breaks and during the breaks I sat on these bouncy big blues, and Mr. Nazim thought I was fooling around when I was on my extended break.

Day 6: Tuesday, September 22 - double lesson (60 mins workout) REFLECTION:

Different routine workout for double lesson

Frequency: Average, could have been better as today’s the last lesson before the Eid break

Intensity: High, but not the highest

Type: Circuit Training in the Fitness center along with Fartlek as my spend and intensity differed

Time: Originally 60mins, too me around 75mins to complete the routine

Overload: Seemed more than usual, as I did cardio and flexibility together

Specificity: Don’t give one of the hardest workouts like the day before school closes

I did work better than the 15th of September but, as it was the last lesson before the break, I sort of took longer and chilled a little longer during my breaks and resting period.

Day 7: Tuesday, October 6-double lesson, LAST DAY (40 mins workout) REFLECTION: Modified routine based on workload for final lesson

Frequency: Very little

Intensity: Very high, but not the highest

Type: Fartlek as my spend and intensity differed

Time: Originally 40mins, Spent 30 minutes working out @ th fitness center (shortened my breaks)

Overload: A lot as I still did a workout routine and had to fix and bring my blog up to date in 80min

Specificity: as it was the last lesson, I worked on my routine and my blog, as both are = important.

I needed to bring and make sure all my blogs were up to date since I couldn’t start or finish them in class. As I needed to complete all my workout/routines every, majority of the lessons, there wasn’t enough time to come, change, listen to the teachers brief in the beginning of the lesson and end along with changing into school clothes. Since a double is 100minutes, around 30 was gone with this stuff. Which lead to me doing the reflections at home.