Feeling Sad? Angry? or maybe nothing? Don't worry! Let's be happy with us!
Just sit back, relax and enjoy reading our stories!😎
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Do you know?👀
Do you know?👀
And both of them have officially retired, ending their career successfully.
Who will be the next Lee Chong Wei and Nicol Ann David?
That is an unanswered question.
The main message here, can you see how early they started their career?
Definitely! So we are here to encourage all children and teenagers to be physically active! Who knows that there are hidden gems secretly kept inside them!
So, how to uncover these secret gems?
Easy! That's comes the role of adults specifically parents to encourage their participation in any sports and at least encourage them to be physically active or fit as possible
Children + Teenager + Adults? What is this collaboration called?
One fit family at home! Kids can't be fit alone, or adults can't be fit and healthy alone. Both must come together! Adults as role models to the kids, and kids as the potential gems in future who need endless support from the adults. A mutual relationship!
How to be "One Fit Family At Home"?
We suggest you to travel together with us in our journey of discovering about physical activity!
Who are we?
We are ...jeng jeng jeng! Read our posting below to know about us!
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Allocation of tasks
"The strength of the team is each individual member. The strength of each member is the team"- Phil Jackson
Throughout this online community program, all of us have different roles and as a team, we need to help each other out if there is problem, listen to everyone's opinions and accept advices from others.😇
As presented in the poster, our leader for this group is Jamilah. She is also the person in charge for 10 000 steps challenge and instructor for homewalk live session. Next, Ainun Najihah holds program coordinator position and also the person in charge for dance workout session. Aida is responsible for publication and promotion and the person in charge for meditative exercise (yoga). Both Aeina and Sahira are secretary and the person in charge for QnA session and homeworkout session respectively. Last but not least, our treasurer for this group is Zulaikha. She is also responsible for the talk session. Meanwhile, for our portfolio, Sahira is the main writer and assisted by Aida, as co-writer.
(Week 1) 11th - 18th October 2020
a) Virtual Meeting
We conducted our second meeting via Google Meet on 14th October 2020 from 10 am to 11.15 am. Previously, we used WhatsApp as a platform to voice out our opinions and ask anything that we did not understand. The flow of our discussion today was briefly described as below.
1st Agenda: Division of tasks
Before the meeting started, our group leader, Jamilah gave us a brief timeline on the agenda and issue to be discussed. For the first agenda, we divided tasks that need to be accomplished among us which were video presentation and written proposal that need to be submitted on 30th October 2020 and also introductory infographic which will be posted on 31st October 2020. For the infographic, we decided to create a Canva link to allow everyone access and edit on it together at the same time. We agreed to choose 'Tips to achieve 10k steps daily' for our infographic content since we will also conduct a 10k steps challenge as part of our activities. The link will be prepared by Sahira.
2nd Agenda: Additional activity
For the second agenda, we discussed the additional activity to be included throughout the 5 days 10k steps challenge to increase engagement with the participants. Therefore, we came into agreement to post some posters with the theme of "One Knowledge a Day" throughout the 5 days 10k steps challenge which is from 8th Nov-12th Nov. These posters will be posted to encourage more participants to join the 10K steps challenge. Besides, we also want to ensure that the participants obtain benefits and grasp the knowledge about the importance of physical activity. After a brainstorming session, we agreed to choose 'How 10k steps per day can improve our health' as our content and the template will be provided by Aeina. Each one of us was designated to design one poster for each day.
3rd Agenda: Arising matters
For the last agenda, we discussed other arising matters raised by the group members. The first arising matter was about the change of date of home walk session. Home walk session is supposedly to be conducted on 2nd Nov. Therefore, we decided to fill the empty slot on 2nd Nov with a meditative exercise session. Another arising matter was the updates from each PIC of our activities regarding the availability of the instructors during the proposed dates. Basically, most of them showed positive outcomes. But for dance workout and meditative exercise session, we are still working hard to find the best and suitable instructor.
4rd Agenda: Upcoming plans
Next week, our PIC for fitness talk, Zulaikha will collect questions from the participants to be sent to the speakers. The talk is not solely about physical activity. We decided to incorporate other two interesting yet significant components that complement physical activity which are nutrition and psychology. Honestly, we ourselves are also looking forward to this talk! And of course, a milestone that marks the beginning of this module which is the teaser will also be posted next week. So, Stay tuned!
Above (From left): Zulaikha, Aeina, Aida
Below (From left): Jamilah, Ainun, Sahira
b) The Progress and Making of Teaser
After the meeting, we all started to record our parts for the upcoming teaser to meet the deadlines which is on 18th October 2020. As attached below is the sneak peek of our making of the teaser.
c) Unplanned Third Meeting
Arising issue 1
On 18th Oct, we had our adhoc third meeting from 11.20 pm to 12.00 am. It was unplanned but surprisingly all of our group members joined the meeting without complaint although it was already late in the night. The main purpose of the meeting was to inform everyone about the change of date that has been made and other arising issues. Dates for our live sessions have been changed for a few times due to various limitations and difficulties. Firstly, Jamilah as the compiler presented the slides for our video proposal presentation to all group members briefly. We already did our parts but the first arising issue was the problem statement part. After asking opinions from the group members, we decided to list it as one of our inquiries to be asked to our advisor, Dr Hazirah to make sure we had done all of our parts correctly.
Arising issue 2
The next arising issue was to reconsider the initial plan of conducting live for one of our exercise sessions which is the meditative exercise as we are not able to find the suitable instructor for it. Aida as the PIC did find a certified yoga instructor, but the charge rate was pricey as it depends on the number of participants. Another reason for rejection was the certification concern to conduct the live session. We finally decided to do the meditative exercise by ourselves. But our main concern is to do the live session separately at our own homes which is quite difficult. Therefore, we came out with two solutions which are either postpone it to a later date so that we can do the live session together at our mahallah or make a video instead of conducting a live session. We also added it in the list question to be asked to our advisor for her opinion.
Arising issue 3
The third arising issue was regarding the dance workout. We were concerned about the response of the public if the dance workout is conducted together for both men and women . This is because we actually approached a female instructor and if she rejects, we will all be the instructor as a backup plan. There might be some issues as this dance workout session will be posted online and it might also affect IIUM reputation as we bring IIUM title with us. Therefore, we were thinking of restricting the dance workout session for women only or find a male instructor or another alternative is to conduct the session of men and women separately at the same time. Hence we also asked our advisor regarding this issue.
- On the next day -
Alhamdulillah, all of our concerns and issues have been managed after our group leader passed our inquiries to Dr Hazirah. Our hearts feel at ease now as she allowed us to make video for the meditative exercise. So, we can practice first and post the video on our social media after being compiled. We will also post the video in the telegram group specifically for our participants. We can also proceed with the idea of conducting dance workout session for women only. Previously, we had different opinions regarding all of our activities. But now, we managed to settle the issues. Hence, the final decision about the dates of our activities are as follows.
1st November 2020
Fitness Talk
2nd November 2020
Meditative Exercise (Yoga)
8th - 12th November 2020
10K daily steps challenge
12th November 2020
30 minutes Home Walk
14th November 2020
Home Workout
21st November 2020
Dance Workout (Zumba)
Reflection Time!
(Challenges and Interesting Lesson)
Throughout these past weeks, we may have disagreement or different views on certain issues. But we tried to voice out our opinions accordingly and our leader will lead our discussion to an agreement. Some of us faced difficulty to find the instructor for our program. Other group members tried to suggest some possible names for the instructor and we also started to think of other alternatives to conduct the activity other than live session. In addition, our PIC for the talk session also faced difficulty to come out with the content for our talk as physical activity is not our expertise. So she voiced out the difficulty in the group and we started to discuss together. Finally, the difficulty was resolved. In our opinion, the main lesson that we learnt is to always share our difficulty, problem or concern with other group members. Telling our problem is the best way to share the burden together as one team. 6 brains combined are always better than 1 brain alone. And 6 hearts combined are also definitely better than 1 heart alone. If things are getting more complicated, we will refer to our advisor to help us in making decisions to solve our confusion or problem. Therefore, another lesson that we obtained is to always acknowledge our limitations and weaknesses. Thus, we need to consult and gain opinion from other sources that are more reliable and experts which is our advisor, especially if things are starting to get out of control.
Last but not least..
We still have about two weeks before our program officially started. Most of our programs will be conducted live except the meditative exercise session and 10K steps challenge. So, it is quite nerve-wracking for us and we slowly started to have butterflies in our stomach. We truly hope that we could be at the same place to be there for each other as conducting live session is a new adventure for us, especially related to physical activity. However, we believe all of our programs will be running smoothly if everyone cooperates and accomplishes the tasks given. Wish us luck, and pray for us!
(Week 2) 19th - 25th October 2020
a) Teaser and Logo
Less than one week left before our program started. We are so nervous but excited at the same time. Our final teasers finally have done successfully. Thank you to our editor Jamilah and Aida. Initially our plan is to publish one of our teaser today (22/10/2020). And we actually have posted it on social media as planned along with two postings related to physical activity. But due to some misunderstanding, miscommunication as well as the concern related to the appearance of the feed on Instagram, we archived the posts back. We are still negotiating and figuring out the best way to solve this issue. Before we end, here is our official logo for our group. Actually, this logo was not in our plan. It just popped-up when one of us questioned how to make sure people know this poster is from our group? So here we are, our spontaneous official logo by Aeina. (When you see this logo, remember our team😉) :
Official Logo
First teaser
b) Talk: Diet vs Exercise (Progress)
On 21/10/2020, we have been collecting questions from the audience on social media for our talk this upcoming November. After a few days, we managed to collect some questions to be passed and answered by our instructors. As a Telegram group for the participants has been created, we also collected questions directly from the participants of this program. Moreover, we also discussed the plan of doing a rehearsal before our talk using Google Meet and Fb Live. In Shaa Allah we will conduct the rehearsal this Monday (26/10/2020) before some of us going back to IIUM Kuantan on the next day (27/10/2020). We are very excited to meet each other soon! We also hope that other group members are able to join us later if there is no obstacle in near future💪
c) Meditative Exercise (Yoga) video
Time
looks excitedly ticking and days started making an aggressive move towards 2nd
November 2020. The date is actually the meditative exercise day! We are starting to
buckle down for completing our meditative exercise video. Therefore, Aida as
the PIC began to search video in YouTube to be used as our referral in planning
and practising our steps. Then, Aida divided the steps in the YouTube video to
6 parts for 6 group members. We are currently trying to digest the steps and if
the steps are doable then we will proceed with the recording of video!
Honestly, the same question quietly lingering in our mind; “Can we actually do it?”
or “Are we flexible enough to do it?”. We can’t answer it directly but the best
we could do is to believe in ourselves. But, don’t worry as we all know that every
success always begins with a trial and error. So, we will try our best! After
all, this is a process of learning and we are learners that seek for new
experience and knowledge. Oh! Don’t forget to watch our video later on and we will
update our progress from time to time 😊
Reflection Time!
(Challenges and Interesting Lesson)
In our view, the main challenge we faced this week was majorly related to the virtual world. As our group is one of the earliest groups for this community placement, we have started making a move to promote our activities by making teasers and posters. But, there were some unsettled issues, uncertain decisions and misunderstandings which led to a disagreement between our group and some of the committees. Moreover, the virtual world is quite challenging as we can't meet face to face to solve certain issues and the discussion was mostly done through WhatsApp. Therefore, the interpretation of the messages may be perceived differently by each individual especially in terms of intonation and meaning of the messages which may lead to certain misunderstanding and intense environment. If the discussion is done physically, we guess we can settle a few issues more effectively and shortly rather than through social media that tend to be dragged for a longer time.
However, we are all ordinary humans and we are full of imperfections. As the saying goes, every bean has its black. Thus, the main lesson that we learnt is we need to acknowledge each other's imperfections. The keys of problem solving are cooperation and tolerance. Every party needs to give and take until an agreement is achieved. We should try our best to understand and try to locate ourselves in each other's position. It is very difficult, but it is a valuable experience for each one of us to learn and improve in future. Another important lesson is to do comprehensive and detailed planning to avoid arising issues in future. Unclear planning will lead to confusion and a chaotic environment. In addition, effective communication is also important to ensure important messages are conveyed clearly to avoid misunderstanding. Last but not least, we should always expect the unexpected so that we can be ready if things do not work as we planned.
Last but not least..
All in all, we believe that certain disagreement and argument happened because all of us want to give the best that we could for the participants. Pressure is slowly building up as we will start our community placement journey very shortly. We hope that we are able to convey or give something valuable and beneficial to the participants. May our efforts and hardwork paid off 💪
(Week 3) 26th October - 1st November 2020
a) Talk Session Rehearsal
On 26th October, we did our rehearsal as we planned last week. We actually learned new knowledge related to the virtual world. Pandemic indeed teaches us to get out from our comfort zone and try everything we could to survive. Our initial plan is to solely use Google Meet as a platform to conduct our talk session. But, we were concerned about the limit of only 100 participants when using google meet as it is far lower than our number of participants which are more than 300. We were thinking hard and passed our concern to the mainboard to find the best solution. Alhamdulillah after a few discussions, a solution was discovered. We can actually connect the google meet to Facebook live and give unlimited access for the public to join and participate. As it is still new for us, we decided to rehearse first before the real day comes. After trying, two feelings dominated our hearts; impressive and exciting! It is actually amazing that we can simply transform a concern into new valuable information! Alhamdulillah, we hope that we can add more information and knowledge into our bucket list throughout this journey! 👍
b) Meeting (Module Preparation)
4 days to go! Counting days to a significant event is always thrilling and undeniably scary! We were actually wondering, can time stop ticking for a moment?😬 But never mind! We should not be afraid, this is our responsibility and this is a part of contribution to a community. They eagerly seek for valuable and beneficial knowledge, and we need to help them to live a better life In Shaa Allah, May Allah ease our journey 💖Alright back to our real topic😀 On 27th October, we did our last meeting before conducting physical activity module this weekend. Three important agendas were discussed among us which were related to the talk session, flow of our content presentation and arising issue. The meeting started at 9.15 pm and ended at 11.15 pm.
1st Agenda
Zulaikha presented the list of questions from the participants that had been collected previously. There were quite a lot of questions which mostly related to the myths of exercising. After some discussion, we shortlisted the questions into 6 and all of these questions will be answered during the talk session. New questions will always lead to new knowledge. And questions from the community perspective are always unexpected, interesting and widen the scope of our knowledge. It is indeed a good exposure and experience for us 👍
2nd Agenda
Jamilah presented a new plan for our content presentation particularly in the Telegram group and social media. We added some extra topics to be discussed throughout our module. We divided the additional topics accordingly among us. We believe these additional topics will give more useful information to the participants. Jamilah also presented specifically the topics to be presented each day from 31th October 2020 to 2nd November 2020 to give all of us a clear idea on how things will be going during these 3 days. Our division of tasks for the additional topics are as follow:
Aeina - Difference between physical activity and exercise; Level of physical activity
Sahira - The concept of energy balance
Aida - High calories food and example of exercises to burn the calories
Ainun - Nutrition intake before, during and after exercise
Jamilah - Types of exercises
Zulaikha - Somatotypes
3rd Agenda
We tried to rehearse the talk session using google meet that was connected to the FB live, similar to the previous rehearsal. Throughout this session, we discovered 2 main issues that need immediate attention as these will highly affect the live session. Firstly, we were not able to detect the voices of other participants. We can only hear the voice of the google meet host. It is quite worrying as we have 2 other panels for this live session. Another issue detected was the PowerPoint slide presented through the google meet cannot be seen in the FB live. We were all quite clueless and couldn't figure out the solutions. After the meeting, some of us tried to search on Youtube to find the solution to these problems.
c) Update on the Yoga video
Yoga is indeed not easy to be imitated especially when we are not used to do it😬We actually shared our difficulty during the recording in the WhatsApp group and it was quite funny to read all of them😂 But Alhamdulillah, after trying, practicing and rehearsing for a few times, we managed to complete it! Honestly, we are quite nervous to see the reaction of the participants and even our friends after watching the final video. There is nothing much we can do, we can just pray the best hahah! Currently Aida as the compiler is working hard to compile and produce the final video that will be posted next week (2nd November 2020). We truly hope that everyone can accept the outcome as we have tried our best. It is not something that we are familiar with, but we challenged ourselves to complete this mission! It is a mission impossible that becomes possible!💥👊 Before ending this post, let's see our behind the scene of the yoga video!
d) Intervention Day 1 (31/10/2020)
Today, our module officially began! Jamilah started the day by introducing our theme and all group members. She also presented activities that will be conducted which are meditative exercise, 30 minutes cardio home walk, home workout, zumba, live talk and lastly 10 000 steps challenge. Apart from these activities, various posters and infographics will also be posted in the telegram group and social media. Today, we focused more on the introduction of physical activity. Firstly, Aeina described the difference between physical activity and exercise. Then for the second session, Aeina explained in detail about the level of physical activity. We did a poll to ask all the participants about their physical activity level as an effort to increase engagement with them.
Lastly, Sahira presented the concept of energy balance and posted posters of physical activity pyramids for children, teenager and adult as well as elderly. We also did a poll and asked about their target either to maintain, lose or gain weight. At night, we did not have any sharing session and just some reminders related to the activities that will be conducted tomorrow. We also posted our rehearsal video for tomorrow’s talk to attract more participants. All in all, all is good but we really hope that all the participants will read our materials so that they get something valuable today. The response from the participant was actually quite low especially at the start of the day but the response was slowly improving from time to time. Alhamdulillah, we passed the first day! We hope tomorrow will be better than today, and we also hope that the participants will gain more knowledge tomorrow In Shaa Allah 😀
e) Intervention Day 2 (1/11/2020)
Hello readers! 💛The long awaited moment had finally come! It was the second day of our program where our first activity was conducted. In the morning session, Aeina reminded all participants regarding our fitness talk on that day and shared the chosen questions that were collected previously. At 10 am, Ainun explained about nutrition tips before, during and after exercise and shared a poster by KKM. Before that, Ainun have made a poll asking participants whether they usually exercise during morning, evening or night. Then, our next session was our live talk.
We supposedly started our fitness talk entitled Berat Badan Ideal: Diet vs Exercise at 3pm . However, some technical errors happened and we were not able to conduct the live session at Facebook.
We have done our utmost to make sure the talk ran smoothly. Rehearsal was done a few times to make sure the live session can be linked to Facebook as we expected a lot of participants will join us. However, some technical errors happened where we cannot conduct the live session at Facebook. At that time, it was already 3 pm and as time passed by ⏳, we couldn't wait any longer as the panels were already waiting for us. Hence, we decided to invite the panels and participants at Google Meet. It was an unpredictable situation but we were pretty sure that our host, Zulaikha was feeling nervous more than the rest of us! Even in the situation like that, she managed to handle the situation and she did great! 👍Our talk was delayed around 15 minutes and we got some questions from the participants. Since we were lack of time, we cannot provide answers to them. Due to that, we conducted a virtual meeting to discuss the questions that were asked by participants at 5pm. We decided to share the answers both in the telegram group and Instagram story. The template for Instagram story was made by Aida.
Meanwhile, at 5 pm, Aida shared the content about calories intake and how long certain physical activity can burn calories. At night, Aeina shared some posters regarding talk sharing as she jotted down the content 📝 so that those who missed out the session can get the points from the talk. We also posted the yoga poster in the group as a reminder for our second activity. That's all for our Day 2! 💛Looking forward to the next day and good night!😴
Reflection Time!
(Challenges and Interesting Lesson)
Alhamdulillah, 2 days passed in the blink of an eye. Tomorrow will be the last day for us to share our contents with the participants before resting for about 6 days and continue with a 10 000 steps challenge along with 3 live sessions. We were all worked hard together to prepare our posters and contents for the participants. We played our roles cooperatively and tried to carter various things together. However, we thought the main challenge throughout this week was the technical issue we encountered during the talk session. It was unpredictable as our last rehearsal 1 hour before the live session was actually smooth and convincing. Previously, we just used our personal account to rehearse but when we tried to live using MyDietBuddy account, it didn't work as it should be. Hence, we changed our plan and used Google meet. We also decided to conduct live using our personal Facebook. Then we shared the live to our official Facebook page; MyDietBuddy to be accessed by all the participants. In addition, other challenge we faced was the variety of questions asked by the participants in the Telegram group and also during the live session. We tried our best to carter all the questions accordingly to give the best and appropriate answers to the participants.
The main lesson that we learned is, we can always plan or prepare ourselves, but the best plan out of all is Allah SWT plan. No matter how hard we tried to make sure that thing goes as we planned, but if Allah doesn't allow it to happen, then it will not happen as we expected. That is the limitation that we can't cross. The best thing an ordinary human being can do is to be prepared and always get ready with the backup plan. The next lesson that we gain is to always prepare and update ourselves with knowledge related to our field as the community is curious with many things especially related to nutrition and health. And they depend on us for reliable explanations and answers to their inquiries. In Shaa Allah we will surely improve ourselves in future 💪
(Week 4) 2nd November - 8th November 2020
a) Intervention Day 3 (2/11/2020)
Hello to our beloved readers! 💛 It was our Day 3! Thank you for still reading our blog and hope you are enjoying your time here with a sip of coffee. So firstly, in the morning, Jamilah greeted the participants and explained about the type of exercise and heart training zones. We also posted the answers of the questions asked by the participants on Instagram story. At 2 pm, it was Zulaikha's sharing about body shapes or called as somatotypes which consist of endomorph, ectomorph and mesomorph.
Meanwhile, at 5 pm, Aida shared the content about yoga which briefly explained about what type of exercise yoga is, does it burn calories, who is suitable to practice it and also some benefits of yoga. She also posted a demonstration video that we made by ourselves. At first, we thought that the video cannot be uploaded on Instagram 😟as it only allowed a maximum of 15 minutes video meanwhile our video was about 22 minutes. Luckily, after some time, we found out that we can upload it if we upload through the computer. Phew! What a relief. Here is the link of us doing yoga 😄
In the night, Jamilah posted 10 000 steps challenge poster for our next activity and briefly explained to participants about the challenge. Next, Aeina shared some posters regarding talk sharing since she jotted down the content 📝 so that those who missed out the session can get the points from the talk. That's all for Day 3! We were quite lucky as our next session will be on 8th November, so we have 5 days gap between that time. We really anticipate the participants to accept our challenge as there will be prizes for top 3 who can achieve the most steps. We hope we can do the challenge too (hopefully) with the participants so that they will have more spirit and be inspired when we share our steps. Stay tuned and wish us all the best! 💪
b) Meeting
Finally, 3 days of our intervention have passed😉 It was just a beginning and we still have a long way to go! There are still many things to be accomplished and we are still enjoying our journey 💪 We took a rest for about 3 days before starting drilling back for the challenge week as well as a few live sessions. On 5th November, we met virtually to discuss about the 10 000 steps challenge and contents during the challenge. As we planned before, we will post posters related to the benefits of walking with the concept of "One Knowledge A day" throughout the challenge week. We came out with 6 benefits of walking 10 000 steps and each of us chose one benefit among the proposed benefits. As we discussed further, we came into agreement to add a few more contents related to physical activity to give more inputs to the participants. We added 6 more contents in which one content was assigned to each one of us. Our updated division of works during the challenge week is as follows:
⏱️ 8 Nov 🌾 2.00pm: Tips to achieve 10 000 steps (Jamilah) 🌾 5.00pm: One Knowledge a day (Jamilah)
----------------------------------------------------------------------------------------- ⏱️ 9 Nov 🌾 8.00 am: One knowledge a day (Aeina) 🌾 10.00am:Water needs before, during and after exercise (Zulaikha) 🌾 2.00pm: X break! (Sahira) 🌾 5.00pm: After Laundry Exercise! (Jamilah) ----------------------------------------------------------------------------------------- ⏱️ 10 Nov 🌾 10.00am:Exercise for special needs group/ Exercise for obese (Ainun) 🌾 2.00pm: Do's and Dont's exercise during pregnancy/ Exercise for pregnant women (Aida)
🌾 5.00pm: One knowledge a day (Sahira)
--------------------------------------------------------------------------------------- ⏱️ 11 Nov 🌾 10.00am: After exercise injury (Aeina) 🌾 2.00pm: Walking tips (Jamilah) 🌾5.00pm: One knowledge a day (Aida) ---------------------------------------------------------------------------------------- ⏱️ 12 Nov 🌾 10.00am: One knowledge a day (Ainun + Zulaikha) 🌾 2.00pm: Summary- Take Home Messages (Jamilah)
Challenges are what make life interesting. Overcoming them is what makes them meaningful
- Joshua j. marine-
We were so excited as we officially began our 10 000 steps challenge today!😁 It is not only a challenge for the participants but for us as well! Why?😉 Firstly, definitely due to the responsibility we hold to ensure a large number of participants join this challenge. Secondly, it is challenging because we felt the need to accomplish this challenge along with the participants to show a good example for them ✊ But as usual, we can't run away from the challenges. We wholeheartedly accept and enjoy this challenge!💥
We started our day by giving the calorie counting group a chance to add some contents related to the calculation of calorie requirement. Then, we continued the session at 2 pm with the tips to achieve 10 000 steps challenge. We posted an infographic to help them achieve the desired steps in a day. It was actually quite shocking as around 10 minutes after our sharing, one of our participants shared her steps screenshot in the Telegram group as she managed to achieve the 10 000 steps on the first day of challenge! This indirectly triggered some of the participants as well as we ourselves to improve our daily steps😜 Then, in the evening at 5 pm, Jamilah posted a poster of one knowledge a day on the Telegram. We also frequently tried to encourage them to increase the steps through the telegram group. Some of the participants also showed their progress from time to time.
We would say that for the first day of challenge, the participation is quite low as only one of the participants managed to reach the target. And the rest were among us which were Aeina and Sahira and also our clinical instructor, Sr Azreen. One of the reasons for low participation may be due to the weather restriction as some of the participants said that they can't go walking outdoor as it was raining cats and dogs. Other reason was as this is the first day, they may not feel fully determinedyet. Thus, to encourage and trigger their participation, we decided to post the 10 000 steps achiever ranking in the telegram group. With this, we hope we can attract more participants to join this challenge In Shaa Allah 💪 We thought, that's it for today. See you guys tomorrow for the second day of challenge!👋
Reflection Time!
(Challenges and Interesting Lesson)
Alhamdulillah, 3 days of intervention and one day of challenge have passed! As this week we only had one remaining intervention and one day challenge, we got quite much free time to rest for about 3 days. Rest is definitely important to calm our mind for a moment and get loose ourselves. We don't really have any prominent challenges this week as we had prepared everything earlier and we also didn't have any live session scheduled. But, we guessed our main challenge is to rationalize and guide our negative thoughts to a right journey. We are actually quite concerned regarding the views of the yoga video we made. Have they watched it? Can they follow the steps? But, don't worry, the most that we can do is to only give the best as we are not able to control others' view or willingness to do something. It's all up to them!😉Another concern we encountered was regarding the number of participants of our challenge. As day 1 of the challenge ended, we were quite afraid if no other participant was willing to join this challenge. So, we prepared to reach the 10 000 steps by ourselves to increase the participants' motivation!💪🙌 Wow, it was actually hard and quite challenging hahah. No wonder our first day of challenge was quite gloomy, maybe they felt the same as us!😂 We really hope our participants can bear this journey of challenge! And, us as well😄 We hope that the participants can slowly improve and finally reach the top!
The main lesson that we learned is to always stay positive and be motivated! We should not let ourselves to be deeply immersed by some negative thoughts or any outcomes that didn't go as we expected. Pressure is good, but to be negatively affected by the pressure, that's not quite good. We should take the pressure positively and try to improve ourselves in future. New pressure and challenge will help us to push our limit and work harder to be a new and better version of ourselves! But sometimes, it's okay not to be okay or demotivated as we are still an ordinary human being, hehe! There are always ups and down, good days and bad days, bright days, and gloomy days, and that's how life works. Whatever it is, keep moving forward and move on, yeah!💥
(Week 5) 9th November - 15th November 2020
a) Challenge Day 2 (9/11/2020)
ACCEPT THE ChallengES SO THAT YOU CAN FEEL THE EXHILIRATION OF VICTORY -gEORGE S. PATTON
It's the second day of challenge! A brand new day, a brand new determination and a brand new spirit! Oh and a brand new stiffness of muscle, we guess😆 Yeah as saying said no pain, no gain😏 Aeina started the day by greeting the participants and posted the next poster of one knowledge a day. Some of the participants also started the day by sharing their menu of breakfast. Then, Jamilah posted a poster to announce the names of those who achieved 10 000 steps challenge yesterday👏 One of the participants also expressed her feeling of motivation after looking at the list. We hope that all the silent readers among the participants felt the same sense of motivation ✊ Next, at 10 am, Zulaikha shared about the water needs before, during and after exercise. At 2 pm, Sahira posted the next content which was the concept of X-Break and how to apply it using chair and table. And the last content was presented by Jamilah. She posted a video she did regarding after laundry exercise 😎
Actually we were quite worried as participants were not as active as before. But then suddenly some of the participants posted the screenshot of their steps. Some participants finally reached the target steps! And a few of them also posted their progress of steps before achieving 10 000 steps. We now knew the reason of their inactivity, they must be focusing to achieve the 10 000 steps😁 Alhamdulillah on the second day, there was 9 achievers of 10 000 steps; only 3 of them were among us and the rest were all the participants👐 Even though that value was not that high as compared to the total of the participants, but still we felt grateful and hopefully the value will increase from time to time. We also hope that other participants can be active as they could even if they didn't manage to participate in this 10 000 steps challenge💪 We guessed, that's it for today. We will get some good rest as tomorrow will be much tougher. We need to pick up with the pace of the participants hehe, wish us luck! Road to 10 000 steps!🙌
b) Challenge Day 3 (10/11/2020)
EMBRACE EACH CHALLENGE IN YOUR LIFE AS AN OPPORTUNITY FOR SELF TRANSFORMATION- BERNIE SIEGEL
Hello readers! How's your day? Hope everyone is doing well. It's already the third day of our challenge. In the morning, Aeina just shared A Knowledge a Day poster and she also announced the names of participants who managed to achieve 10K steps on Day 2. Some of the participants also were already doing exercise in the morning. Great job! As usual, there would be sharing from us and at 10am, Ainun made a sharing on physical activity for people who have diseases like diabetes, hypertension and arthritis. One of the participants mentioned that she had knee injury so we shared a YouTube link on exercises that are suitable for people who are overweight and have knee problems.
At 2 pm, Aida made a sharing on exercises and do's and don'ts during
pregnancy. It was good to know that one of the participants already
practiced the right way of exercising during her pregnancy. Meanwhile, at 5 pm,
Ainun shared about simple exercises that are suitable for people who are overweight
as we got a request to make this content.She also shared a YouTube link on home workout for beginners.
The participants expressed their thoughts that our sharing was beneficial so we guessed it was worth our efforts! We were also glad to see the participants enjoyed our
program and they even requested to buy t-shirt from MyDietbuddy! In the night,
Jamilah invited all participants to join the Home Walk session on 12th
Nov. We managed to get 12
participants to complete our challenge including 4 of the admins and 1 participation from Dr
Hazirah. As in the poster, every star represents how many times they
achieve 10K steps in 5 days. So, that’s all for our Day 3 of challenge and it went well Alhamdulillah. 💛 Good night readers!
c) Challenge Day 4 (11/11/2020)
there are no great people in this world, only great challenges which ordinary people rise to meet
Tick tock tick tock🕕 It was already day 4 of our challenge. As usual, there would be A Knowledge a Day sharing in the morning and just normal interactions between participants. One of the participants already jogged 3 rounds at the park after Subh and almost completed our challenge💪 Then, Ainun announced the names of those who achieved 10K steps for Day 3. At 11am, Aeina made a sharing on tips to prevent injury during exercise. Next, at 2pm, Jamilah made a sharing on proper techniques when we walk.
Since Kevin Zahri who is a coach and nutritionist would conduct an IG live in the evening regarding exercises at home, we invited all the participants to join the session as we thought it would be beneficial to them. To be honest, I just followed him recently and I think there’s so much knowledge and tips that I got during his one hour live session. The way he delivered the message was very interesting and full of passion and that's what made me watched it till the end-Aida. Here is the link for Kevin Zahri’s live session.
Alhamdulillah, all participants were very consistent and they were so determined to finish our challenge even though it was already in the night. The spirit and their dedication deserve praises. Hats off to them! There were 13 participants who accomplished 10K steps challenge for Day 4. So, there would be only one day left for our challenge and we really hope that the participants still have the burning passion inside them💥💪 Till then, see you guys for our last day!💜
d) Challenge Day 5 (12/11/2020)
push yourself, because no one else is going to do it for you
Finally! It was our day five of 10K steps challenge and also the last day of our challenge. We did not have any sharing session today except for One Knowledge a Day. In the morning, Jamilah announced the names of participants who achieved 10,000 steps for Day 4 and also promoted the poster of a 30 mins cardio home walk which would be conducted in the evening.
We can say that the support that we got from the participants were beyond amazing and we really loved to see how well spirited they were to complete our challenge. Personally, all of us were greatly amazed because most of them are mums! We all know that every mum in this world is busy. Even with their packed time to manage the household and their children, they still have time to do exercise. Today, one of the participants posted a video of herself strolling around with her small kids. At that time, it was still early in the evening, about 4.15 pm. That was really inspiring Puan Zahidah! One of the participants also broke a record for achieving 21K steps and guess what? She is a mum! Believe it or not, she had successfully achieved 10K steps in the morning. Great job Puan Azzah Ibrahim! Both of these women are among the most active participants in the group and from their sharing, we could say that they really determine in practicing a healthy lifestyle👍
In the evening, Sahira shared the link for live Facebook cardio home walk and we also spread it to our social media. At 8.15 pm, she also attached the poster of home workout live session that would be conducted the next two days. The participants were really excited to join it and so do us! Aeina reminded all participants regarding the calorie counting challenge that will be conducted on the next day and also reposted back the overview of program. We also got some questions and sharing from the participants on what they ate throughout the day.
In the night, we sorted out the names of participants who completed our challenge based on their screenshots and the result victoriously came with 13 names on the poster and that was the highest number amongst five days of challenge. We posted the poster on the next day and wished all the participants to keep being active even our challenge had came to the end. All of us were contented and grateful to all participants as without them, this challenge would not be a success. So, that remarked the end of our challenge Alhamdulillah. Stay tuned for our next activity!💛
e) Home Walk Live Rehearsal
Wow, we can feel our heart beating faster than usual. No, it's not due to our 10,000 steps challenge, it was completely different this time. Tomorrow will be our second live session😱 It is quite a thrilling yet exciting event. But, it must be extra thrilling for Jamilah, as our representative instructor for tomorrow! So, to make sure our home walk live runs smoothly tomorrow, we had our virtual meeting together on 11th November👊 Initially, our plan was to do the same streaming method as our talk live session previously. But, after trying, we found that the camera and line quality were not quite good when using google meet. The audio and the movements were not synchronized at all. We tried to figure out the problem. We were unsure whether the problem came from Jamilah's line or the google meet itself.
All of us quite clueless for a moment😵As usual. Clueless was much needed to train your brain working harder💨Then, we thought maybe we should pre-recorded the live first and just play the pre-recorded video during the live streaming. But then, Jamilah said if we did that, it is just the same as recording a full video and posting it in the telegram group. Yes, definitely. It gives a different vibe than the real live streaming. Then, Jamilah assured that tomorrow's line will be much better than today and we should just proceed with our initial plan of going live using google meet which will also be connected to the Facebook live streaming.
Before ending our meeting, we tried to go live directly using Facebook live without using the google meet to observe the differences. Gotcha!💥 The camera and line quality were much much better. Alhamdulillah, our problem was resolved. The quality problem came from the google meet itself. Hence, we changed our plan and decided to conduct our live session directly through Facebook only! Fuh, at least we can sleep better tonight without worrying or thinking about the quality of camera and line for tomorrow. Yeah, we thought that's it for today! Wish us especially Jamilah luck for tomorrow! All the best Jamilah tomorrow! We root for you!!💪💓💖
f) Intervention Day 4 (12/11/2020)
The most awaited moment for the body to release adrenaline and cause an adrenaline rush has come! It was the Home Walk Live day! Jamilah was working hard to memorize and practice the steps. She tried her best to ensure that the live session will run smoothly. We posted the Home Walk poster again to remind the participants about the event in the evening. We didn't put that high expectation to get a high number of viewers for our live session, but we just tried to give our best! As we only used one platform, we may not be able to reach an enormous number of people especially to those who didn't have Facebook accounts.
About 1 hour before the live session, Jamilah tested the live streaming again using another page account. She tried to conduct the live using laptop and smartphone. She discovered that it was actually better to use a laptop as compared to the smartphone as it gave a much wider dimension for the viewers. So, she changed her plan and used the laptop instead. After 20 minutes, she finally started the live streaming using the MyDietBuddy page. She gave the link to our group first. She tested the voice and made sure her line was stable enough to proceed. After checking and preparing everything, we blasted the Facebook link live to the telegram group! Throughout the live session, Jamilah was really good at being the instructor and she managed to engage with participants even though she was gasping for breath due to the exercise. During the session, viewers were instructed to play their own music.
Alhamdulillah, Jamilah did so well even though this was her first time conducting a live session exercise! We were so proud of you, Jamilah. You are definitely brave and wonderful! Congrats for trying a new thing and creating a new achievement. We believed we can't do as good as Jamilah. It's true that there were not so many participants who joined the live session but the most important thing is quality over quantity. The participants really enjoyed the exercise and it helped them to sweat and that was a good sign! However, the amount of views that we got until 18th November was 174 views and it was high enough for us. All in all, everything went well except that we did not reach higher numbers of participants during the live session despite the total number of MyDietbuddy participants.
g) Home Workout Live Preparation and Rehearsal
Our third live session is approaching very very soon! This live session will be the second last activity for our physical activity module. Wow! What a roller coaster journey 💣As for now, we have conducted two types of exercises which were flexibility (Yoga) and cardio (Home Walk and 10 000 steps challenge). Therefore, for the third one we decided to choose strengthening exercise. Thus, we came out with the idea of conducting a home workout live session. But then, we remembered something crucial. We noticed a request or "what to be expected" from the participant during the registration period to learn about the right posture for certain movement of exercises. For this session, other than live exercising, we can also include a few tips to correct the posture for certain well known exercises that tend to be mistakenly done such as plank and squat. So, we took this chance to invite one of our classmates, Syarif to be the instructor as this is definitely his expertise and passion. It's good for him! We thought it was quite unfair for the participants if we did ourselves as we also are not that good regarding the posture of these kinds of exercises.
We did rehearsal one day before the real day which was yesterday (13/11/2020). We communicated through Google Meet. Syarif tried to go live using Facebook as this was his first time to conduct a live exercise. Jamilah tried to guide him as she had experience conducting the live session earlier. Experience is indeed a good teacher hehe! Alhamdulillah, all is well. His voice was clear and the live streaming was running smoothly. We tested the live session 2 times and Syarif did well. But during the rehearsal, Sahira as the representative to announce the winner of the 10 000 steps challenge at the end of the live session was not able to join the live session during rehearsal. So, she practiced on her own and managed to find the solution of the problem. And that's it for today! We hope that our live session tomorrow will be going smoothly and we pray the best for Syarif! All the best, just have fun! 💪💥
h) Intervention Day 5 (14/11/2020)
Hello everyone! Today was the Home Workout live day!💥 We were not the one who will be conducting the live though, but yeah Sahira the PIC for this live session was quite nervous. "I don't know why"😅- Sahira. We posted the Home Workout poster again in the Telegram group at 3.50 pm to remind the participants regarding our live session. We also spread the poster to all of our social media. We actually didn't put that high expectation to gain a high number of viewers for our live session, as we only used one platform. We may not be able to reach an enormous number of people especially to those who don't have Facebook accounts. But, don't worry regardless of the number of viewers, we still root for Syarif!😁👊
We believed Syarif was doing good as he didn't complain anything a few hours before the live session. Thirty minutes before the live session started, Syarif rehearsed his steps again using other Facebook account. And 10 minutes before 5.30, he set up the live session using the MyDietbuddy Facebook account successfully. Right after the live session started, we blasted the live streaming link to the Telegram group and all other social media. Alhamdulillah, the live session went quite well. There was a tiny bit of technical problem related to his voice as some of the participants can't hear his voice when he was far away from the camera. But, his steps were still clearly visible, so it's okay! 👌👍
Alhamdulillah, the 3rd live session was done! We may not achieve that high number of viewers during the live session as compared to the grand total of participants in the Telegram group, but our viewers of the saved live video was still quite high. That was more than enough for all of us! We were not sure if he will read this or not but never mind we will just say it, thank you very much Syarif for your helps and hardworks. We are forever indebted to you hehe! Fuh, 1 more live streaming to go before we officially ended our module Yuhoo! Such a long journey, but definitely a valuable one!💓
Reflection Time!
(Challenges and Interesting Lesson)
All praise to Him that our challenge went well throughout these five days. We would like to express our gratitude by sending e-certificate to those participants who made this challenge a success💛There were many interesting lessons that we got from them and I think we should learn to apply it in our daily lives. Firstly,life is a progress. We cannot expect that when we are doing something that we never tried, it will turn out well. There is a saying,"if u don't challenge yourself, you will never realize what you can become". I can relate to this as I challenged myself also to do 10K steps when my groupmates did it. I had a thought, if they can, why can't I? And yes, I managed to achieve 10K steps even though it was quite a struggle. So, if there's a will, there's a way. Those who really want to change to a better lifestyle will probably practice on what we had shared to them. One of the participants even mentioned that she wanted to do a flipbook on all the information in the telegram. What an effort!
From the first day of challenge, there was only one participant excluding the admins and Sr Azreen. Of course we were quite bothered by it, but then Alhamdulillah other participants were all full of spirit to accept our challenge when we made the ranking list. The number of participants kept increasing until the last day. Even though the number of those who joined were so much lesser than the total number of participants, the most important thing is quality over quantity. They enjoyed themselves and I believe those participants who are active in the telegram will keep being consistent in practicing a healthy lifestyle. From their sharing, what we can learn is to instill habits such as eating fruits, vegetables and to do exercises from young so that they will get used to those good habits. Last but not least, time is a created thing. To say "I don't have time" is to say "I don't want to"- Lao Tzu. Hence, when we say we don't want to exercise because we don't have time, that's just an excuse! Managing our time properly is the key to a stress free life. 😎
(Week 6) 16th November - 22nd November 2020
a) Meeting
On 17th November at 10 pm, we had our meeting via Google Meet to discuss about our last activity which was Dance Workout. We discussed on what platform to be used as for this activity, the participants were specifically for female only. At first, we wanted to create a new telegram group and add the participants who interested to join in it. We planned to conduct the live session using Google meet or Hangout. But then, we thought it would be a hassle and risky due to connectivity and quality issues. So we decided to stick with the Facebook live just like previous activities. We will create a new Facebook page for those who wanted to join and we just need to accept their requests to join the page. Starting from 18th Nov until D-day, we will promote our dance workout session to attract more participants to join us.
Next, we discussed on what gifts to be given to the top 3 participants of our 10K steps challenge. There were a few suggestions given by some of us such as custom made canvas bag, book, cap, pillow and tote bag. The budgets for the winner were RM40, RM30, and RM20 for the first place, second place, and third place respectively. The final decision will be made soon by Jamilah. Aeina had also sent e-certificate for all participants who joined our challenge.
Our last agenda was to divide the task for our report which need to be submitted on 27th November.
The Jobscope for Final Report is as below:
▶️Compiler video presentation + visual aids + problem statement (c: ZU)
▶️Compiler report + introduction + literature review (f: JAMIE)
▶️Literature review (a: AINUN)
▶️Objectives + methodology (e: AEINA)
▶️Results + discussion (d: AIDA)
▶️Discussion + suggestion for improvement (b: SAHIRA)
We will do our utmost to make sure our report have good quality and content inshaAllah. So, that's all! See you guys in our last activity!💜
b) Intervention Day 6 (21/11/2020)
Hello beloved readers!💜On 21st November, we conducted a live dance workout session and that finally remarked the end of our program Alhamdulillah. We also posted the Zumba poster and two fact posters about walking on Instagram and also Facebook. For this activity, it was quite different from other live activities as we just opened it only for females as requested by the instructor herself. A little bit information about the instructor, surprisingly, even though she is still a student in Year 3, she already had experience to be the Zumba instructor for almost 4 years since 2017. Another interesting fact, she also once led a Zumba program while undergoing an exchange student program in Oman.
Throughout the session, the instructor played a few musics that were really catchy which made the zumba session more livelier. However, in the middle of the session, there was a technical error as some of the participants including us cannot access the video. We got complaints from the telegram group and also in the comment box by the participant. We were glad that the instructor realized it and then she apologized as soon she made a new live session. Probably the reason was due to her internet connection or maybe some other possible reasons. Other than that, all went well and the participants who joined the live session were enjoyed and had fun! Some of them even requested the instructor to play Hindustan song. The session ended at 6.30 pm and that's all!
Reflection Time!
(Challenges and Interesting Lesson)
For the last week of intervention, there's nothing much as we only conducted the dance workout (Zumba) session and did not have any sharing session in Telegram. Thanks to Ainun Najihah, the person-in-charge for this activity. For our dance workout, we had 90 requests from the people to join the group and even the session has ended, the request was still there. We thought that many people actually loved to do dance exercises and we believed the main attraction was the inclusion of only female in the group 😄Overall, we were really glad and happy as finally, we had completed our online community program. We thought that it really took us a long time to reach this stage as we started our module at the end of October and now it's almost reach the end of November. Phew! That's a month! Now, we just need to complete our report as well as video presentation and that's it! A really big thanks to six of us; the Physical Activity module team that made this module a success. Without each one of us, instructors, lecturers, assessors and participants, this module would definitely not work out. Give a pat to ourselves and also to other groups as well! (if you guys are reading this).
All in all, the main challenge we encountered throughout this module was probably to get as much participants as we can for all live sessions. We really hope that even though they didn't engaged with us directly, they could make a tiny change on their physical activity status. That would be more than enough for us. We were also really grateful for each of us. We were happy to have each other's back. Of course all of us had our own weaknesses and lack in some ways. As an ordinary human being, we may not realize our limitations and we are also prone to forget about some crucial things. We can't carter everything alone. Hence, that's come the role of teammate to remind and always help each other and yeah that's it. Nothing much to say, a simple word to summarize our journey is "teamwork makes the dream work". Last but not least, for all the participants and us as well, whatever we do and aim for, the main challenge we faced is actually ourselves. We must challenge ourselves to make a better improvement in our life. Our inner self is the core that keeps us strong and urges us to change. We must fight, push and challenge our limit. To make a drastic change is definitely not easy. Start slowly. A small changes can eventually lead to big impact. This also applies the same to the physical activity. We learned a lot throughout this physical activity module. From the deepest heart of our heart, we really hope that everyone will challenge themselves to be consistent in doing exercises, yes including us as well :) Happy Fighting!
Click the link below to read more about our contents and materials!👇
Every journey will reach to the end. How far you go, or how long you sacrifice your time, it will soon end. There is always an end after a start💪 And..
GUESS WHAT GUYS?!!
.
.
.
.
No, no party of course😆
Life is a circle. The end of one journey is the next beginning of the next.
So, what's next?💪
Till next time! Group 1 is signing off, see you when we see you!
Hello! We are 4th Year students of Dietetics from IIUM Kuantan. We call ourselves by the name of Epicura. This blog is an effort to share our knowledge on healthy diets and lifestyle! Remember, we are what we eat!
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