Activity 1: Nike Fitness – Final Checkpoint

When I started this activity, my goal was: to decrease my resting heart rate from around 68 bpm to around 60 bpm over the period of 10 months. This was because the average resting heart rate (RHR) for a “fit” person is around 50-60 bpm. Here are the results from the beginning until the end of the Nike Fitness activity:

Date Resting heart rate  before workout


Heart rate at the end of the workout


No. of minutes taken for heart rate to return to resting heart rate


November 10 2016 68 132 3
November 14 2016 66 134 3
November 24 2016 68 124 3
January 12 2017 66 130 2.5
January 16 2017 68 134 3
January 30 2017 70 140 2.5
February 9 2017 64 138 2.5
February 20 2017 64 138 3.5
March 2 2017 66 134 3
March 6 2017 64 136 3.5
March 16 2017 64 134 3
March 20 2017 65 134 3
March 30 2017 64 132 3
April 3 2017 64 132 3
April 13 2017 63 136 3.5
April 17 2017 63 136 3
April 27 2017 64 134 2.5
May 15 2017 63 136 2.5

I wasn’t able to continue this activity for 10 months due to school holidays, however, I have seen a distinct decrease in my RHR. When I first started this activity, my RHR was 68 bpm, and at the end of the activity it was 63 bpm. Although I wasn’t able to reach my targets, I am still happy with the progress that I have made.

CAS Activity: SMART Targets

Nike training:

My target for Nike training is to decrease my resting heart rate from around 68 bpm to around 60 bpm over the period of 10 months.


My target for crossfit is to be able to lift heavier weights when I do back squats and deadlifts. Over a period of 10 months, I want to increase my 1-rep max for back squats from 58 kg to 70 kg. For my deadlifts, I want to increase my 1-rep max from 60 kg to 75 kg.

Inferno pilates:

My target for inferno pilates is to strengthen my core. My target is to be able to hold a plank for 2 minutes straight, as of right now, I can hold a plank for 45 seconds, the process will be over a period of 10 months.


CISV (Children International Summer Village) is an international non-profit organization that I have been a part of since the age of 10, and have participated in four international camps so far, where I was able to travel to three different countries and interact with people from a combined total of approximately 22 countries. In the last few years, I started to help plan the events and activities, instead of just being a participant. The work that my friends and I do in this organization is completely voluntary, because it has become such a big part of our lives. These are some of the events that I have helped plan:

CISV Open Day 2016 – October 23, 2016

Open Day is an event where CISV organizes performances and presentations, particularly for the new members interested in becoming a participants. There are detailed explanations for all the different kinds of programs CISV offers, both local and international camps. I signed up as a staff for this event, and I was in charge of decorating the venue. The even took place in the Singapore International School PIK, so my friends and I had to plan the materials needed for the decor, and how we wanted to decorate the whole auditorium.

The decor team arrived at the venue the day before the event and spent the whole day decorating the entire place. Luckily, we were able to finish before dinnertime.

This is what the final venue looked like after we finished decorating.

I was really happy with how the decor turned out, and everyone else seemed pleased about it to. Through this event, I have been able to cover LO2: I undertake challenges, I develop new skills. This was my first time being put in charge for any event in CISV, so initially, I was quite nervous about being able to do so. Another LO that I have covered is LO3: I plan and initiate, in the few weeks leading up to the event, I had Skype meetings with my friends discussing and planning the decor, in order to make the venue look welcoming and fun.


Nusantara Camp in Purwokerto – December 18-24, 2016

Nusantara Camp (or NusCamp) is a local camp targeted towards children between the age of 10-16. A few years ago, I joined the NusCamp in Bali as a participant, so this time I wanted to try to join as a junior staff. As a junior staff, my role was to plan the activities and run them as well. The camp was located in a small town called Purwokerto, where we stayed in the hotel for a few nights, then we did home-stays in the village area for the remaining nights.

Our method of transportation from the hotel to the village area were pick-up trucks!

While we were staying at our home-stays in the village area, we learnt how to plant vegetables using a traditional method.

I worked with a staff group and although this wasn’t my first time planning an activity, I was still intimidated because I never planned for a whole camp before, and the people I was working with were a lot older than me. Nevertheless, we were still able to work well together, and all the activities went very smoothly. There were around 30 children in total, and all of them said they had lots of fun in the week we spent together.

The staff group waiting for the train back to Jakarta.

The camp allowed me to carry out LO3: I plan and initiate, having to plan activities for 7 straight days, as well as LO5: I demonstrate collaborative skills, I recognize the benefits. I was able to work with a group of new people there were around the age of 25-30, and we didn’t have any problems in terms of communication or dividing our responsibilities.


Youth Meeting Denver – July 16-30, 2017

Youth Meeting is an international camp that is usually 2 weeks long, I was lucky enough to be able to travel all the way to Denver, USA, with another friend of mine. The age range in this camp was 16-18, and there were around 30 people from 13 different countries, along with a staff group of adults to ensure that we followed the camp rules.

During the 2-week period, we were divided into planning groups of about 5 people, and each group was responsible for planning the activities everyday. The activities revolved around the topic of human rights, and they were either in the form of games, discussions, or anything else we could come up with. We were able to talk about issues that were happening around the world, and relate them to issues in our home countries. I loved being able to feel comfortable talking about these issues, as we were all like-minded people, and were able to respect each other’s opinions.

We all spent 2 weeks at the campsite, although there were 2 days where we had excursions for shopping days and to watch a baseball game. There was also a day called Local Impact Day, where it was a chance for us to help create an impact in the local area, Denver. For our local impact day, we worked together with another organization in the downtown area, where we all collected seeds from a flower endemic to the region in Denver, which were then going to be used for seed banks. The reason behind doing this is because these flowers are required for Denver to maintain its biodiversity in its mountainous area. Additionally, they are also required for farmers to be able to grow their crops and produce food for themselves, as well as for commercial purposes.

The local impact day allowed me to carry out LO6: I engage with issues of global significance, as the seeds we collected will be very useful in conserving the biodiversity of the region. I was also able to carry out this LO by discussing issues such as LGBTQ rights, freedom of speech, and poverty with people from countries of very different levels of development, and was able to look at certain issues with their varying points of view.


Nusantara Camp Balikpapan (December 17-21, 2017)

I participated in another NusCamp, however, this time I was a JC (junior counselor), my role was to act as both an adult and as a participant, I had to take care of the other participants. This time there were around 25 children, so there were around 6 people in each group, in addition to an adult leader.

This was my first time as a JC, so I was extremely worried about not getting along with the participants, especially since I wanted to be someone the kids would feel comfortable talking to. Fortunately, after only the first day of the camp, the kids already began to open up to me and I felt very comfortable around everyone. I was able to carry out LO2: I undertake challenges, I develop new skills, as this is something I would have ever imagined myself to be doing.

The theme of the camp was “Xplor Borneo!”, the reason behind this was because the staff wanted to raise awareness about the extinction of orangutans and honey bears in Borneo, caused by the deforestation of their habitats. We were also able to learn about the traditional ethnic groups of Borneo, called the “Dayak” people. In order to learn about the orangutans and honey bears, we visited a sanctuary and breeding site, where they provided a safe habitat for the animals. However, because these animals are too domesticated, a majority of them can never be released into the wild anymore, as they wouldn’t be able to survive. Visiting the sanctuary site helped me carry out LO7: I recognize ethical issues, I act ethically, as this visit reminded me about the biorights of animals such as orangutans and honey bears, and how they deserve to live as much as any other species.


Participating in many CISV events has allowed me to carry out nearly all the LOs, as mentioned previously. I look forward to planning and participating in more camps.

CAS Interview 2 Reflection

Last week I had my second CAS interview with my mentor, Mr. Okosi, where we talked about my progress in CAS so far, and what I plan to do in the future regarding my CAS projects.


I have made a lot of progress since my last CAS interview. For creativity, my group members and I have been baking once a week for Cyber Shanty, which has really allowed me to experiment and try different recipes, while also creating my own recipes. I have also been active with Architecture for Nature and CISV, where I was able to show my creativity skills for the activities in each project. In the future, I intend to use my creativity to look for alternate solutions that can benefit society, such as sustainable architecture and by making my projects revolve around global issues. My creativity can also be used to make my CAS projects more interesting and engaging.



I have continuously participated in my regular physical activities, including Crossfit, Inferno hot pilates, and Nike Fitness. I find that when I do any sort of physical activity I feel less stressed, so these activities have been very beneficial to me when I have a lot of school work to do. I also see myself getting stronger everyday.



My service projects include The Girl Effect: English and Math, CAS Baking, and CISV. Through these projects, I think that I have been able to help my local community in a few ways. Firstly, I have been able to provide extra math and English lessons for students of SD Pondok Pucung, where we help them with topics that they find difficult, our English lessons will hopefully be extremely helpful to them in the future, as their school does not teach them English. CAS Baking also gives the children of Sekolah Bisa an opportunity to try various baked goods that they might not usually eat at home, as they are mostly western desserts. I think the most challenging thing about all my projects is time management, and being able to balance my time between school work and CAS projects.


Overall, I think all my CAS projects have beneficial to both myself and my local community. In the future, I will try to focus more on making an impact on society, to maximize the benefits of my projects even further.

Year 8 Oscars Award Ceremony

March 2, 2017 was the day a group of my friends from my year and I held an Oscars event for Year 8. This was one of my creativity experiences for CAS, I was in charge of playing the music, as well as decorating the venue. The award ceremony was held in our school theatre.

The awards were given out to the Year 8 students based on a film-making project that they had to do in English. Prior to the event, my friends and I, along with Mrs. Harrison, spent a few weeks planning and preparing. We had several meetings during lunch to discuss our plans. The day before the event, some of us stayed back in school in order to make the decorations. The ceremony took place during the 5th and 6th period, so we spent our lunch making some final touches to the decorations, and I set up my laptop for the music, to make sure that everything would go smoothly during the award ceremony.

I think that the event was very well planned and overall, it was great. The Year 8 students seemed to have enjoyed the award ceremony, and I feel very satisfied with how everything turned out. Although I was nervous about being in charge of music, especially since it was quite a big role and everyone would notice if I made a mistake, I managed to overcome this fear and play the music at the right times consistently throughout the whole event.

From this CAS experience, I was able to carry out is LO1: I identify my strengths, I identify areas for growth. In the future if I had to plan an event similar to this one, I know what weaknesses I have to work on, such as my ability to change the music smoothly, without making it too obvious for the audience. On the other hand, I will be able to apply my strengths, for instance, I now know how to use the technical equipment of sound in the control booth.

Another learning outcome that this experience has allowed me to carry out is LO5: I demonstrate collaborative skills, I recognize the benefits of collaboration. Without the group of people that were involved in this event, I don’t think it would have turned out as successful, since we would have been able to finish decorating in time to make the venue look as lavish as it was. We would also face issues in the PowerPoint presentation, as well as the awards for the students.

Architecture for Nature

Architecture for Nature is one of my CAS projects, where we work together with outside schools and/or organizations. This project promotes sustainable living through architecture, through the construction we helped build. Our first project was with a local school called SMKN 4, where we built a room at their school using plastic bottles.

During our first meeting, we met with the students from SMKN 4 and discussed the plan for the room. After that, we played some icebreaking games so that we could get to know each other, since we were going to work with one another for a few weeks.

Our group members began cutting and preparing the plastic bottles that were going to be used in the room after the plan was finalized. We did it during lunch and after school in SMKN 4, and managed to cut around 2000 bottles within a few weeks!

The top part of the bottles were cut into flower shapes and were then painted, which were used to decorate the room we built.

We finally finished building the room a few weeks ago. There was a ceremony at SMKN 4 that the students there and from BSJ attended. Unfortunately, I couldn’t attend the ceremony because I had been sick for a few days, but I’m so happy at how the room turned out. I’m so proud of my group members, as well as the students from SMKN 4!!


Through this project, I was able to address LO6: I engage with issues of global significance, since Architecture for Nature promotes environmental sustainability through architecture. At the same time, I have also been able to address LO7: I recognize ethical issues, I act ethically. This project focuses on ethical architecture that is environmentally friendly, and promotes sustainable living for a better future.

I look forward to our next building project in Architecture for Nature and I am confident that all our projects in the future will be just as great as this one!

Activity 1: Nike Fitness – Checkpoint 3

Since my last checkpoint for Nike Fitness, I have continued to attend my PE classes regularly and measured my heart rate. I have missed a few classes because I wasn’t feeling very well, and I haven’t been exercising after school as regularly because I didn’t have the time, so this could have affected my results in a few ways. Here is my progress so far:


Date Resting heart rate  before workout


Heart rate at the end of the workout


No. of minutes taken for heart rate to return to resting heart rate


November 10 2016 68 132 3
November 14 2016 66 134 3
November 24 2016 68 124 3
January 12 2017 66 130 2.5
January 16 2017 68 134 3
January 30 2017 70 140 2.5
February 9 2017 64 138 2.5
February 20 2017 64 138 3.5
March 2 2017 66 134 3
March 6 2017 64 136 3.5
March 16 2017 64 134 3

CAS Reflection 3


Learning outcome How I personally have begun to address this through my CAS Service project
1. I identify my strengths, I identify areas for growth In Girl Effect, I continuously try improve my teaching skills so that the girls can receive better help. In order for me to improve, I must reflect on which areas I need to work on to make it easier for the girls to understand what I am trying to teach them.

For CAS Baking, I would like to receive more feedback from the Sekolah Bisa kids that are eating my food, in order to identify which areas I should improve in in terms of baking.

2. I undertake new challenges, I undertake new skills The progress I have made in CAS wouldn’t have been possible if I hadn’t carried out this learning outcome.

I have never taught anyone English or Math, let alone have to teach it in Bahasa Indonesia, but through Girl Effect I had to challenge myself.

In CAS baking, I had to create my own recipes, or change up a recipe I had found on the Internet, which I’m not very confident in, especially since I’m not a professional baker. However, I just experimented with the recipes and the Sekolah Bisa kids that I baked for really liked my food.

I am in charge of the social media account for Architecture for Nature, which is something I had never done before.

I have also undertaken new challenges in other ways, such as planning activities for a mini camp in CISV, being in charge of the music for the Year 8 Oscar’s event at school, and running the games at the school’s Halloween event.

3. I plan and initiate My group members and I, for both Girl Effect and CAS Baking, have a short meeting once a week, or discuss our plans in our group chat regularly. We plan what we’re going to teach the girls every week, in order for them to benefit from our lessons as much as possible. In my CAS Baking group chat, every week I assign a different group member to bake, as we all take turns.
4. I show commitment, I persevere The Girl Effect is held every Friday after school, I have not missed one session since we have started, and I and willing to sacrifice my time so that our sessions will be helpful to the girls.

My group members in CAS Baking have never forgotten to bake when it was their turn, and because of that, our project has been very successful so far.

In CAS Architecture, the team members and I have worked together after school and during lunch breaks cutting the plastic bottles that were used as decorations for our construction.

For my Activity part of CAS, I have been very committed. I attend every PE class I can in school and I make sure that I remember to bring my PE kit. I also try go to crossfit 3 times a week after school, except on days where I have a lot of school work to do. On weekends, I do Muay Thai and Inferno Pilates with my mom.

5. I demonstrate collaborative skills, I recognise the benefits of collaboration My CAS projects like Girl and Effect and CAS Baking require a lot of teamwork and cooperation in order for my group members and I to run them successfully. I think we all have been able to demonstrate collaborative skills in both projects, as we have all contributed our part that have made our projects run smoothly.

In other CAS experiences like Architecture for Nature, CISV, the Year 8 Oscar’s event, and the Halloween event at school, I also had to work together with different groups of people, to create a positive outcome.

6. I engage with issues of global significance The mini camps and events that I help organize in CISV are generally focused on global issues, such as the sustainable development goals, as well as learning to respect other cultures. I was able to think of certain activities that would make children aware of these global issues, but in fun and interesting ways during the minicamp in December.

Architecture for Nature promotes sustainable living through architecture, through the construction we helped build, we were able to reuse and recycle more than 2000 plastic bottles.

Although I have not addressed this learning outcome as much as I would like to in CAS, I will try to address it more in the near future. I will do this by participating in more CISV events, and include issues of global significance in the lessons during Girl Effect.

7. I recognise ethical issues, I act ethically All my CAS service projects and experiences address this learning outcome, as it prioritizes helping other people, such as teaching math and English in Girl Effect.

CISV is a voluntary organization, and occasionally collaborates with other organizations. A few weeks ago, CISV planned an excursion for disabled and less fortunate people with Yayasan Asih Budi to Safari Park.

Architecture for Nature focuses on ethical architecture that is environmentally friendly, and promotes sustainable living for a better future.

I plan to participate in more CAS experiences like CISV events, that will allow me to carry out this learning outcome and act more ethically.

TOK Practice Presentation Reflection

Last week I had my TOK practice presentation, where I paired up with Katherine. We couldn’t decide what real life situation and/or knowledge question we wanted to use, that would link with each other, but we finally decided to do our presentation on the Muslim travel ban in the US. Our knowledge question was:

What role do emotion and reason play in the justification of political decisions?

During the process of researching on our topic, specifically the ways of knowing of ’emotion’ and ‘reason’, Katherine and I constantly found ourselves getting off track and researched on things that didn’t really relate to our topic. I think this was because we were still confused about the concept of TOK, and what was actually expected of our presentation, even after rereading the criteria over and over again.

I personally wasn’t very satisfied with my presentation. Although Katherine and I spent a lot of time preparing for out presentation, during the actual presentation, I don’t think I really understood the things that were coming out of my mouth, and it didn’t relate to our knowledge question very much. However, I think we were able to explain our real life situation and ways of knowing very clearly. We were also able to meet the time frame of 10 minutes.

In my real TOK presentation, I would create a knowledge question that is broader, so that I am able to develop the points that I make more. I will also try to read less from my notes, since that wouldn’t be allowed in the real presentation. The structure of my claim, counterclaim, and conclusion in my practice presentation was not supported, and I found that I made sweeping statements such as “angry people are more likely to support risky policies”. I think I also need to use more TOK terminologies and evidence to back up my arguments. Even though my conclusion linked back to the real life situation I had chosen, I didn’t consider the applications to other real life situations. I plan to do the real TOK presentation individually, as I think I would be more comfortable and I can express my own opinions.

Despite not doing very well in this presentation, I plan to learn from my mistakes and ensure that I don’t do the same thing again in the real presentation. I’m glad that I had the chance to have a practice presentation, so that I could further develop my knowledge in TOK and have a feel of what a TOK presentation is like.