My Reflection

      During the making of this journal project, I faced many challenges throughout. Some were physical, and some were mental. My body hurt every day, and I always went to bed early, which might seem like a good thing, but it's not. I had to balance my formatives and summatives whilst doing this journal. When I went to sleep early, I had no energy and time after school to study for my tasks, which led to some stressful moments worrying about my tasks.

    All the while, it's not all bad moments. This journal project helped me live a better lifestyle and helped me enjoy exercise. Before I did this project, I would view exercise as a responsibility. Now, I can enjoy exercise without thinking of it as something I must do, but something I can do willingly. It also helped me develop better sleeping patterns because I get tired earlier and want to go to sleep. I want to continue these three habits that I developed over the past three weeks. 

    Although I want to continue the habit of sleeping early after the journal project has ended, I still can't bring myself to sleep because of the formatives and summatives that are stacking up, forcing myself to stay awake till 12 a.m. I usually have courses that take up most of my time afterschool and usually get home by 6 p.m. The problem is that I have 4 hours till my bedtime, and I need to cram two to three lessons worth of material in my brain. The habit of sleeping early needs more improvement, and I need to manage my time wisely because of that. I usually procrastinate and do tasks at the last second. I am planning to lose that habit during quarter 4 to also lost the habit of sleeping late at night. 

    Exercise is wise for teens because it does not only improve the body, but it also improves the mind. Studies show that exercise improves brain health and learning, which are vital things needed for learning in teenage learning years. Exercise also promotes growth, improves quality of life, and can help keep a healthy weight. By exercising and eating well, teenagers not only improve their overall quality and longevity of life, but they also improve their brain health which can make them excel in lifelong learning.

            

 

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My Diet

My Diet

Over the past few weeks, I have done and learnt many things. I did exercises routinely and learnt that it should also be paired with good food. Jogging, jumping jacks, squats, skipping, and high knees were some of the exercises I did over the past three weeks. I also learnt that food affected my imbalanced hormones which caused my acne. From this, I tried to be better and more disciplined in my eating schedule and food choices.

Day, Date	Morning	Afternoon	Night
Thursday, January 8, 2026	Chocolate sponge cake	Rice with steak, corn, carrots, and broccoli	Chicken and rice
Friday, January 9, 2026	Banana cake	Rice with fried fish	Aglio olio spaghetti
Saturday, January 10, 2026	Bread	Rice with steak bites	Chicken steak with potato wedges, peas, carrots, and corn
Sunday, January 11, 2026	Bread	Chicken katsu with rice	Chicken and rice
Monday, January 12, 2026	Bread and earl grey tea	Grilled chicken and rice	Fried fish and rice
Tuesday, January 13, 2026	Banana cake	Rice with cauliflower and grilled chicken	Grilled tempeh with rice, peas, carrots, and corn
Wednesday, January 14, 2026	Bread	Chicken and rice	Conchiglie carbonara
Thursday, January 15, 2026	Bread	Rice with grilled chicken	Fried tempeh and rice

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My Growth

My Growth

Over the past few days, I started to exercise 3 times a week with a disciplined schedule. Whenever I had free time, I would exercise for this project. My exercises consisted of jogging, squats, skipping, high knees, and jumping jacks.  These exercises, which were mostly leg focused, were hard at first for me because I do not usually exercise that much. However, after a week or so, I started to see improvements in my health, sleep and also my stamina, especially during jogging. I never thought that I could push myself to the limits and outrun my friends who I thought were stronger, better, and faster than me. 

Day, Date	Exercise Habits			Body Reaction
	Exercise / Physical Activities	Amount (repititions / times /laps, etc)	Time (minutes)	Heart Rate  (Before/After) amount	Rest Time (minutes)
Tuesday, 15 January 2026	Circuit Training (squat - jumping jacks)	Squat = 30 reps Jumping jacks = 30 reps	10 minutes	Before = 60 – 100 bpm After = 120 – 170 bpm	2 minutes
	Interval Training (jogging).	Jogging = 0.57km	2 minutes and 37 seconds	Before = 60 – 100 bpm After = 100 – 150 bpm	5 minutes
	Agility Ladder (high knees - skipping)	High knees = 8 times Skipping = 20 reps	10 minutes	Before = 60 – 100 bpm After = 100 – 150 bpm	3 minutes
Saturday, 17 January 2026	Circuit Training (squat - jumping jacks)	Squat = 35 reps Jumping jacks = 35 reps	9 minutes		2 minutes
	Interval Training (jogging).	Jogging = 0.65km	6 minutes and 33 seconds		5 minutes
	Agility Ladder (high knees - skipping)	High knees = 9 times Skipping = 25 reps	7 minutes		3 minutes
Sunday, 18 January 2026	Circuit Training (squat - jumping jacks)	Squat = 37 reps Jumping jacks = 37 reps	10 minutes		2 minutes
	Interval Training (jogging).	Jogging = 0.72km	5 minutes and 26 seconds		5 minutes
	Agility Ladder (high knees - skipping)	High knees = 10 times Skipping = 27 reps	9 minutes		3 minutes
Wednesday, 21 January 2026	Circuit Training (squat - jumping jacks)	Squat = 40 reps Jumping jacks = 40 reps	7 minutes		2 minutes
	Interval Training (jogging).	Jogging = 0.77km	5 minutes and 43 seconds		5 minutes
	Agility Ladder (high knees - skipping)	High knees = 11 times Skipping = 30 reps	9 minutes		3 minutes
Thursday, 22 January 2026	Circuit Training (squat - jumping jacks)	Squat = 45 reps Jumping jacks = 45 reps	8 minutes		2 minutes
	Interval Training (jogging).	Jogging = 0.8km	3 minutes and 49 seconds		5 minutes
	Agility Ladder (high knees - skipping)	High knees = 12 times Skipping = 35 reps	8 minutes		3 minutes
Friday, 23 January 2026	Circuit Training (squat - jumping jacks)	Squat = 47 reps Jumping jacks = 47 reps	9 minutes		2 minutes
	Interval Training (jogging).	Jogging = 0.85km	4 minutes and 32 seconds		5 minutes
	Agility Ladder (high knees - skipping)	High knees = 13 times Skipping = 37 reps	8 minutes		3 minutes
Monday, 26 January 2026	Circuit Training (squat - jumping jacks)	Squat = 50 reps Jumping jacks = 50 reps	8 minutes		2 minutes
	Interval Training (jogging).	Jogging = 0.9km	3 minutes and 56 seconds		5 minutes
	Agility Ladder (high knees - skipping)	High knees = 14 times Skipping = 40 reps	9 minutes		3 minutes
Tuesday, 27 January 2026	Circuit Training (squat - jumping jacks)	Squat = 53 reps Jumping jacks = 53 reps	4 minutes		2 minutes
	Interval Training (jogging).	Jogging = 0.97km	3 minutes 41 seconds		5 minutes
	Agility Ladder (high knees - skipping)	High knees = 14 times Skipping = 43 reps	7 minutes		3 minutes
Wednesday, 28 January 2026	Circuit Training (squat - jumping jacks)	Squat = 55 reps Jumping jacks = 55 reps	6 minutes		2 minutes
	Interval Training (jogging).	Jogging = 2.45km	28 minutes 56 seconds		5 minutes
	Agility Ladder (high knees - skipping)	High knees = 15 times Skipping = 45 reps	7 minutes		3 minutes
Friday, 30 January 2026	Circuit Training (squat - jumping jacks)	Squat = 60 reps Jumping jacks = 60 reps	7 minutes		2 minutes
	Interval Training (jogging).	Jogging = 4.34km	40 minutes and 20 seconds		5 minutes
	Agility Ladder (high knees - skipping)	High knees = 16 times Skipping = 50 reps	9 minutes		3 minutes

 

From this table, we can see the different types of exercise I did and how long/far it took for me to finish. At first, my squats and jumping jacks took a whopping 10 minutes for me to do. However on the last day, it only took me 9 minutes to do double the reps. Before I started doing this routinely, my stamina would run out fast after jogging and I would be out of breath after doing just two laps. Now, I can run faster (pace 4), further, and with better posture too. High knees and skipping was one of the hardest exercises for me because I couldn't do explosive movements for exercises because my hamstrings are shorter than usual. This did not stop me from improving because I did double the reps with less time on the clock. Overall, this project taught me a lot about how results are shown when you put effort into it and that we also need to pair exercise with good rest and a healthy diet. 

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