Reflection 1 - The Beginning 

My goal is quite simply to get fit and stick to an exercise regime that will positively impact my physical and mental well-being. I recognise the need to build my attendance at the gym into a regular routine.

My specific goals are as follows:

1) Improve my Physical Fitness: commit to an exercise routine that will positively impact my state of cardiovascular fitness, strength, and flexibility, and generally enhance my overall physical health.

2) Healthy body/healthy mind: Balance my academic programme at BISP with some physical distraction - hopefully to reduce stress, and achieve better mental well-being. I also hope that exercising regularly will give me increased energy levels!

3) Meet new people: Connect with like-minded individuals who have similar interests to me and are ‘in it’ for similar reasons (non-competitive, holistic health).

4) Personal development/tracking: I am interested in seeing how my physical health progresses, so that any ‘gain’ will increase my motivation to make this a lifelong/long term habit

Mentally, I think I have developed a higher level of discipline and determination that I hadn't fully realised I was capable of. Even on days when motivation was low, I usually manage to push myself once through the door. I've learned that the real gains are made when pushing through challenges and breaking personal barriers, which is extremely rewarding (eg the distance I can now run on a treadmill before collapsing in bits!)

I can recall the initial doubts and uncertainties that accompanied my first steps into the gym - the unfamiliar equipment and the fear of judgment in a seemingly competitive environment. But, as time has gone on, I am finding myself embracing the gym as a space of growth and self-improvement! The guidance from trainers and the support from fellow gym-goers has helped the activity to become more of a social experience.

As I reflect on my progress, I am reminded that this journey is ongoing. There will be setbacks, but I'll continue to aim for consistency, determination, and a positive mindset. I've come to understand that progress is not just about the weights lifted or the miles run; it's about the mindset shift, the self-discovery, and the confidence that is beginning to impact the balance in my life.

Moving forward, I am excited to set new goals and continue challenging myself. 

Reflection 3 - Moving Forwards

This summative reflection does not mean I have quit the gym - I still attend regularly and intend to do so throughout this academic year. The enjoyment and purpose that I have found in engaging with this activity is largely due to two things: i) I  have found genuine interest and fulfillment in 'working out' within a gym environment, and ii) I managed to swap gym location to a Jetts Gym nearer my home (Lifestyle Mall), which has positively impacted my logistical and motivational needs.

In relation to my initial goals I believe the following:

1) Improve my Physical Fitness: I have realised that there is no 'quick fix' with regards to improving all elements of personal fitness, and that any gains are made incrementally over a long period of time. I generally feel healthier and all indicators (eg timing on cardio machines; and the level of weight 'lift') has improved over time.

2) Healthy body/healthy mind: I definitely feel that my head is clearer and more prepared to face the challenges of each day after exercise. There is a noticeable difference when I get out of synch with my training routine, and feel the draw/guilt when I do not attend the gym as planned. It is difficult to compare how I would be coping with the stresses of academic pressure at this point if I was not attending the gym - I do feel however that the gym gives an opportunity to release the tension and stress that sometimes creeps up on me during busy periods. I can not see a future without the need to somehow get a weekly adrenaline rush through exercise.

3) Meet new people: Whilst the 'gym community' is far more warm and welcoming than I thought (only a few posers) I have not made strong bonds with anyone in particular. Whilst this is the case, I do get a real sense of purpose ('grown up' type) and fulfillment from attending the gym. This is probably because I share a common purpose with a variety of different professional adults.

4) Personal development/tracking: I am pretty convinced that this experience will continue to develop as I transition to University and beyond. I have enjoyed the opportunity to track the physical progress that I have made (though hard to see at times). 

On the whole my attendance at Jetts Gym and my commitment to improve my physical fitness has been a very rewarding experience. There have been tough times, but I have found the reward in overcoming the personal challenges to 'run a little further or lift a little heavier'.

Reflection 1 - The Beginning 

I have had an interest in playing Netball since a young age and regularly used to play competitively in previous schools. Unfortunately in Phuket the opportunities to play Netball are limited (inside and outside of school). However, I wish to continue to pursue my interest by helping to coach junior teams at BISP and by involving myself in a ladies recreational Netball club on the island. My overall goal is to continue to have fun doing something that I enjoy, but specifically I wish to play and coach Netball to:

1) Improve skills: Ultimately I want to get better at playing Netball and see an improvement in my skills and abilities on court. This I hope will come through practice and training. 

2) Community Involvement: As a student at BISP I lead a relatively insular life, and by joining a ladies team within the community I hope to broaden my experience or mixing and socialising with others (with a shared interest in Netball)

3) Physical and personal growth: To complement my time at the gym (see above) I hope to enhance my general fitness as well as my self-confidence, discipline, and time management skills by committing to the coaching role at school and also the participation element of the club I will join.

Reflection 2 - The Midpoint

As a mid-point check-in/reflection it easier to split the Netball experience into i) My coaching role at school, and ii) My experience playing for the ladies Netball team in Phuket.

i) Coaching Role

I am certainly enjoying the experience of supporting PE staff at the school as they lead the extra-curricular Netball programme. I have assisted the PE team to deliver training sessions to students in the Middle School who are mostly novice players with a wide range of skills and understanding. I help to deliver skill drills to improve passing accuracy, shooting techniques, and defensive strategies. The success of this has been varied - sometimes I have pitched the tasks too high and witnessed the students fail to achieve the goals that I set for them, and on other occasions I have set the bar too low and students have found the tasks boring due to the limited challenge. I am learning that is important to very carefully watch how students perform in front of me and then quickly adjust the task to increase/decrease the challenge. When this works the students seem to enjoy the overall experience. I also need to ask for help more readily so that the PE teacher can support the session and not leave me to get on with it on my own.

I have discovered that students enjoy the session the most when they are fully active. They don’t want to listen to me or the teacher talk too much, and prefer to be actively experiencing Netball drills rather than thinking about them. Their involvement in practical activity increases their motivation, and sometimes they are highly competitive with each other. 

As a result of coaching other students,  I think I am increasing my own understanding of Netball skills and tactics. I hope that this will help me become a more rounded and informed player. I am interested in investigating a coaching course/certificate or a Junior Sports Leaders Award to further add to my portfolio.

ii) Playing experience

I am thoroughly enjoying playing for the Ladies team outside of school. I have found that in terms of my own Netball ability I can hold my own, and can positively contribute to the team (especially in defence). The harder thing for me is to adjust to socialising with adults rather than people of my own age. The club is very welcoming and the ladies have made me feel very supported, but it is unusual for me to mix with older professional people and for me to contribute to conversations - I turned down the opportunity to socialise with them on a ‘night out’ as I felt that I would be a hindrance. 

I realise that I need to develop more self-confidence, and stop comparing the experience of playing for the ladies team with my regular school experience. I hope that this will develop as I become more familiar with the people who play in the team.

Reflection 3 - Moving Forwards

I am glad that this activity has had two distinct elements as I feel I have made progress in each area of 'skills development' and 'personal growth'. Each of these areas proved to be a challenge in terms of my own confidence and ability. 

i) Coaching role

It was really interesting to 'be on the other side of the fence' as a coach rather than a student, and to interact with students in this role. At first I found this quite intimidating, but as the extra-curricular activity progressed and with the support of the teacher, I was able to plan and lead drills and individual sessions to help the students master a wide range of skills. Being closer to the age of the students helped me develop a positive relationship with them, and I just had to make sure that I was demonstrating and role modeling the activity in the right way. The teacher was a great support, especially as the extra-curricular activity progressed and she became more aware of my strengths and abilities. I hope transfer this confidence into other areas of my experience at school or beyond!

Unfortunately I was not able to use this experience to gain further qualification (eg a coaching certificate), but this is certainly something I would like to consider in the future. I would also like to experience further opportunity to share my understanding of Netball (or other things), that I have learnt during this activity in my remaining time at school.

ii) Playing experience

My general goal was to have fun doing something I enjoy, and by playing for the ladies team and becoming part of this group I certainly achieved this. It was weird mixing and playing alongside people who were much older than me, but my ability on the court was an unexpected leveller. I think the decision to get involved with the team will help me to bridge the transition to adult life post high school. 

I have learnt that inclusion in a 'team' is a good way to find my place in a group of people, and unexpectedly I found this enjoyable. I will definitely continue to attend training and remain part of this team - not so much to improve my skills as a netballer, but to continue as team player and contribute to the group both on and off court.

Reflection 1 - The Beginning

The obvious reason to convert my usual dog walking duties into a hobby like 'hiking' is for the physical health benefits. Hiking is a great way to get exercise and improve your physical health and relatively easy to get in shape for - it's a low-impact activity that is easy on my joints. I hope to extend my usual dog walk routes in the company of my parents and/or sister to make this activity into more of a challenge in terms of cardiovascular health and endurance.

I usually find that when I am walking my dog I can escape the pressures of school work and study, so I'm hoping to reduce stress and anxiety, provide balance in my hectic life and improve my overall sense of well-being. It will also provide a social activity to do with my parents/sister - what better way to appreciate the beauty of Phuket.

Reflection 2 - The Midpoint

Reflection on my hiking jourjey so far, I can recognise both the multitude of challenges and rewards this experience has brought me. One of the primary challenges I've faced is the unforgiving Phuket tropical climate. The varying and often unpredictable weather has been challenging to predict and perservere with. Also, navigating through the dense jungle terrain and steep, rocky paths required not only physical endurance but also an unyielding determination. This has demanded that I push through my comfort zone and truly test my resilience. These challenges have forced me to work on various personal qualities, particularly patience and persistence. In moments where I questioned my ability to continue, I had to draw on my patience, reminding myself that progress is often slow but immensely rewarding. Despite the trials, there have been numerous successes along the way. Each summit I've conquered has offered breathtaking panoramic views of Phuket's landscape, making the struggles worthwhile. I've discovered hidden waterfalls, encountered uniquely South-East Asian wildlife, and had the opportunity to connect with fellow hikers who share the same passion for discovery.

Reflection 3 - Moving Forwards

The lessons that I have gathered from my hiking endeavours I believe extend beyond the physical exertion and the natural beauty I've encountered. The values of patience, persistence, and adaptability that I was required to hone on the trails will be invaluable in my studies and personal life, and provided me with the opportunity to really grow as a person. I can appreciate how my newfound persistence will help me overcome challenges and setbacks in my personal and academic life, just as I did on the hiking trails. This experience has taught me to embrace discomfort and uncertainty, as there is almost always a silver lining.

Looking forward, I plan to continue my hiking journey in my free time for the foreseeable future.I have barely scratched the surface of what Phuket has to offer in terms of natural beauty and untouched trails. Therefore, I'm excited to explore hiking opportunities in other regions, expanding my horizons and experiencing the diverse landscapes this country has to offer. Hiking has allowed me time to take a break from my academic pursuits and focus on my wellbeing and reflective abilities. I now feel a greater appreciation for these skills, and will ensure to encorporate time exploring the outdoors into my day-to-day life.

Reflection 1 - The Beginning

When I first began the journey of learning to kayak through practice, my primary aim was to explore the stunning coastal landscapes and waters of Surin Beach in Phuket, Thailand. Surin Beach, with its clear blue waters and secluded coves, offered a breathtaking backdrop for my kayaking adventures, which really ignited my enthusiasm for kayaking and other water sports. My goal was to navigate specific routes along the coast, taking me to hidden gems only accessible by kayak. These routes included paddling from Surin Beach to the neighboring Laem Singh Viewpoint, venturing out to the Similan Islands, exploring the rocky inlets along the way.

Reflection 2 - The Midpoint

So far, I've encountered both challenges and successes of learning to kayak. The physical demands of kayaking, especially against the occasional strong currents, presented a formidable challenge, particularly given Thailand's unpredictable weather (!). Yet, with practice, I've developed better control and strength, allowing me to conquer these challenges and venture further into the open sea.

One of my most significant successes was witnessing the marine life that Surin Beach and its surroundings have to offer. I've had the privilege of encountering vibrant coral and an array of incredible sea life, enhancing the overall experience and inspiring to keep working. My confidence in navigation has also grown, as I learned to read the tides and currents, which are crucial for safe and efficient kayaking in this region. This skill was a challenge to develop, and required me to practice my determination and quick thinking, but I can clearly see how it has helped me to remain safe and get the most out of the experience. Each hurdle only served to reinforce my passion for kayaking and my commitment to improving my skills.

Reflection 3 - Moving Forwards

My experience learning to kayak has been incredibly fun, exciting and transformative. Beyond the scenic beauty I was exposed to, I've found that I have developed a sense of peace and a deeper connection to nature through the process. The hours spent paddling along the coast have provided me with a much-needed escape from the hustle and bustle of the IB programme.

This journey has also allowed me to grow as an individual. I've become more patient, adaptable, and resilient in the face of challenges. My appreciation for the environment and the importance of conservation has deepened, as I witnessed firsthand the fragile ecosystems that exist on and around Phuket. Moving forward, I plan to continue kayaking in my free time, not only for the physical benefits but also for the mental break it provides.

In conclusion, learning to kayak at Surin Beach has been an enriching and rewarding experience. My aims of exploring specific routes along the Phuket coast have been achieved, and have led to personal growth and a newfound passion for kayaking. I am excited to continue exploring new routes, and improving my fitness and sense of adventure simultaneously.