Snapshot
Type of interaction: Group, Individual, Face-to-face
“We do not learn from experience . . . we learn from reflecting on experience.”
~John Dewey
Reflection is a powerful thing. It provides us the opportunity to learn from our experiences. This important learning method is one we strive to provide and model with our faculty development participants in order for them to reach what Mezirow (1991) called “transformative learning”—or “a process of learning through critical self-reflection, which results in the reformulation of a meaning perspective (the way we understand the world) to allow a more inclusive, discriminating, and integrative understanding of one’s experience” (Cranton, 1994, p. 730). As adults, we have already formed our foundational beliefs, values, and assumptions about life, morals and ethics, learning, etc. These well-developed internal beliefs, values, and assumptions can be challenged by new people, events, contextual changes, crises, and new experiences (Cranton, 1994). The more central a belief, value, or assumption, the more difficult it is to change. Reflection can be used as a catalyst to facilitate changes in beliefs, values, and assumptions regardless of how central to our core they sit.
(More posts on Reflective Practice)
Reflection in Faculty Development
In our Foundations of/Advanced Online Course Design and Development faculty development course, we ask our participants to reflect on many topics. One important topic we reflect on includes new teaching methods and strategies aligned more with constructivist and socio-constructivist paradigms. Frequently, these new methods and strategies do not align with currently implemented teaching methods and strategies, which are often based on the faculty member’s current set of beliefs, values, and assumptions about the learning process. In this case, reflection in our course occurs mostly informally through discussions between participants and their instructional design consultant, in small groups with other faculty also facing new information and experiences, and in whole-group, reflective conversations.
Reflection opportunities for learners of all ages include:
- Individual, Pairs, and Whole Group (IPW) reflection. This is similar to reflection exercises we do in our faculty development in whole groups. A specified period of time is given for each step in the reflection: we start with (I)ndividual reflection, which is then discussed in (P)airs, and finally brought to the (W)hole group. For example, I=2 minutes; P=5 minutes, and W=10 minutes.
- What? So what? Now what? This popular reflection structure can be applied to oral and written reflection, individually, in pairs, or in groups. “What?” answers the descriptive aspects of what has been learned: facts, what happened, who, when, and where. “So what?” questions shift from descriptive to interpretive by answering why, interpreting meaning, and associating multi-perspective emotions or feelings. Finally, “Now what?” questions seek to place what has been learned into the larger picture or context, apply lessons learned to new situations, and/or create a plan or set goals, stating intentions for use in context.
- Surveys or questionnaires. Use questions that specifically illicit reflective responses. These will most often be open-ended. Consider providing sentence stems such as: “Today I learned . . .”, “I don’t understand . . .”, “The thing that surprised me today was . . .”, etc. See Higher Ed Professor for more. Ask extension questions for deeper reflection, such as “Why?” or “How?”.
- Journals or blogs. Journals are typically between the student and the instructor, while blogs might be read by other students. Students do not always know how to journal or blog in a truly reflective manner; thus, they may need to be taught explicitly how to do so (Muncy, 2014). Consider using metacognitive modeling to model the reflection process for your students. See Muncy’s article for reflective blogging (journaling) assignment considerations.
- Reflection videos. Have students reflect orally and submit as a video. These videos should be kept short, preferably in the range of 3-6 minutes. You could provide the same sentence stems from Higher Ed Professor.
- Video/document discussion. Use applications, such as Voicethread, to post a video of a performance or skill application (i.e. teaching a lesson, triaging a patient, etc.) and use time-stamped comments to reflect on what is seen/heard.
- Discussion forums. Encourage students to reflect and ask questions. Have students respond to each other by adding to those reflections and answering questions.
- One-minute papers. Check out OnCourse Workshop for some great prompts.
- Sketch reflections. Check out Derek Bruff’s blog for inspiration.
- Reflection snowballs. Everyone writes one key reflection, crumples their papers, tosses it to another student who reads it and adds to it.
This is a short, 10-item list of possibilities. Many more exist. Please check out the resources below or Google terms such as “reflection activities in higher education” to find many more.
Resources
Ahmed, Z. L., Hutter, L., and Plaut, J. (2008). Reflection in Higher Education Service-Learning. Scotss Valley, CA: Learn and Serve America’s National Service-Learning Clearinghouse, 2005/2008. Accessed 4/24/19 from: https://www.usf.edu/engagement/documents/reflection-in-he-sl-fs-short-sept08.pdf.
Huang, L. (2017). Three ideas for implementing learner reflection. Faculty Focus. Accessed 4/24/19 from: https://www.facultyfocus.com/articles/teaching-and-learning/three-ideas-implementing-learner-reflection/.
Whenham, T. (2019). 15 ways to spark student reflection in your college classroom. Nureva. Accessed 4/24/19 from: https://www.nureva.com/blog/education/15-ways-to-spark-student-reflection-in-your-classroom.
Its Anavar and Dianabol stack is available each on-line and offline and
is obtainable in bottles of 180 tablets and 60 servings of the respective steroids.
The stack can help you obtain your slicing
and bulking targets simultaneously, enhancing physique power for
improved efficiency in any sport. No, Clenbuterol is
a drugs that was developed for bronchial asthma and other respiratory situations.
The truth it’s often utilized by bodybuilders and health fashions, lots of whom also use anabolic steroids, suggests to some
that it may additionally be a steroid; nevertheless, this isn’t the case.
Regardless Of Clenbuterol not being a authorized
prescription drug in the US, it is still relatively straightforward to buy there.
In virtually each other nation, Clen is broadly available and not a problematic compound to
purchase in pharmaceutical grade from lots of the
ordinary sources the place we will buy anabolic steroids.
Accurate testing for HGH in athletes isn’t as easy as detecting most
anabolic steroids or different PEDs, and urine testing can not be used to
detect HGH. A specific test has been created
to detect HGH in athletes, called the Human Development Hormone
(hGH) Biomarkers Check, which focuses on detecting levels of IGF-1 and P-III-NP.
HGH will improve and compound upon the bodily outcomes of testosterone – more muscle,
strength, higher fat loss, and recovery. HGH is such a singular
substance for efficiency and/or other health benefits that it couldn’t (and
should not) be immediately comparable to anabolic steroids, SARMs, or most different PEDs.
But we must always weigh up HGH in comparability
with an exciting investigational drug referred to as
MK-677 and some other peptides of interest. HGH can stimulate lipolysis so fat is more effectively damaged down into
fatty acids for energy use. It’s recognized that higher-weight people have
a decreased output of development hormone and that development hormone plays a important
role in decreasing and redistributing body fat[1].
Naturally, your food regimen should support fat loss, which is able to at
all times be the case on a chopping cycle. Nevertheless, in follow, we discover girls experience a
number of signs of clinically low testosterone ranges following
anabolic steroid use. Excessive doses of Anavar may cause some flushing to the
face or body, inflicting users’ pores and skin to appear purple.
This is a sign of elevated body temperature and potentially elevated blood stress.
People with present high blood pressure or these genetically
prone to coronary heart disease should not take Anavar or different steroids
because of negative redistribution of cholesterol levels.
Anavar’s capability to extend power is principally as a result of it
being exogenous testosterone. Nevertheless,
we discover it additionally has a dramatic impact on adenosine triphosphate production and creatine content material inside the muscle cell.
This is as a end result of Anavar is a hormone, and any type of hormone fluctuation in a females physique
could cause unwanted issues. Fats loss is still prone to occur for girls (unless your food plan could be very calorie-heavy).
The fat loss combined with lean positive aspects can lead to an overall gain in body weight, however importantly,
it shouldn’t be water weight, and the features should be all muscle.
Enhanced muscular definition is possible after a single Anavar cycle for ladies, even at decrease doses of 10mg.
On the downside, Tren can negatively influence your cardio efficiency and hamper your fats loss efforts.
This stack will take dryness and muscle hardness to a brand new level in comparability with Anavar alone.
Its results on therapeutic and recovery are sometimes the solely real
cause individuals need to use HGH. I would aim for at least 12 weeks if muscle growth is
your major aim; in any other case, it’s not price the cost.
For fat loss, basic rejuvenation, restoration, and other low-level benefits
are your goal? However, those utilizing HGH with a longer-term outlook will look at utilizing it
for six months and past. Sure, it will get very expensive,
but that’s why I always say development
hormone is only for THE most critical of users.
These steroids combine to type a strong stack that can amplify body strength and improve muscle
mass considerably. Furthermore, they assist boost the pure production of testosterone, enhancing both muscle mass and
strength.
When the muscle tissues are nourished, they get
well from inflammation and grow stronger inside a lesser length,
chopping short the overall recovery time. The ability of Anavar to spice up vascularity is a significant cause why it’s changing
into more and more popular among fitness enthusiasts.
Though steroids like Winny or Winstrol are much more popular, this
one can fetch you commendable leads to the form of dry, well-cut, and onerous muscles.
As the cycle ends, you’ll observe a marked
improve in muscle mass and pumps whereas additionally feeling physically stronger.
Anabolic-androgenic steroids (AAS) work by enhancing muscle progress
and strength. They enlarge muscle cells via hypertrophy, resulting in increased muscle mass.
As you may know, Deca Durabolin is a type of steroid that may work fantastic
alone. If you look, you can see extra other useful details about
this drug. Nevertheless, Deca is stacked with different steroids corresponding to
Testosterone, Trenbolone, orals, Anavar, and Winstrol.
You get a strong mix that may successfully serve any goal,
whether gaining muscle mass or burning fat.
Individuals that purchase underground lab Anavar by way of the black market could declare doses of 15–25 mg per day are modest.
This is as a result of of copious scams where the label
states 40 mg of Anavar, but actually, it is just 20 mg. Thus, the above dosage
suggestions are primarily based on taking genuine Anavar.
However, because of the Anabolic Steroids Management Act of 1990,
Anavar became illegal to buy and not utilizing a medical purpose.
If you’re taking doses of 8iu or extra, splitting it into two
every day injections just isn’t unusual. Avoid
injecting in the hours before sleeping as a outcome of that may be a
time when your body is ramping up its pure progress hormone production. I like to
inject after breakfast (after consuming some carbs) – this may help avoid fatigue or drowsiness.
Growth hormone could be very helpful for knowledgeable steroid users who’ve achieved a excessive stage of physique enhancement and the place additional development or progress seems to have come to a halt using steroids.
As you move forward, keep in mind to stay affected person, consistent,
and attentive to your body’s must benefit from your health endeavors.
Typically, most users full about two to 4 cycles per 12 months, relying on their specific goals and
particular person restoration time. This number ensures enough
time for the physique to recuperate between cycles, which helps strike a balance between optimizing outcomes and maintaining good health.
A general guideline typically followed is to take an equal amount of time off from
the cycle as its length. For occasion, if the cycle lasted eight weeks, customers would take an eight-week break earlier
than beginning their subsequent one. This break
offers the physique ample opportunity to revive and recuperate from
any potential stress on the organs, muscles,
and endocrine system.
This may cause symptoms of low testosterone when your cycle ends, including lack of muscle and fats acquire.
If you have no current kidney issues, utilizing low doses
and brief cycles of Anavar is unlikely to cause kidney damage.
Nonetheless, if you use excessive doses and long cycles,
you may be placing your kidneys – and other organs – at great danger of hurt.
Men on a chopping cycle with Anavar can count on an excellent fat loss, and it goes to be quite quick as a end result of Anavar
is a quick-acting steroid that you’ll only use for eight
weeks max. Once once more, Anavar is considered relatively mild on the liver in contrast with other oral steroids as it passes via the liver sooner.
However, don’t low cost the chance – your response and sensitivity levels can vastly differ from the following
user for some people. It’s price considering using a liver assist
product throughout your cycle.
Skilled users with lower body weight/levels of musculature should cut back the upper-end doses by round 10mg.
Short-term endogenous testosterone suppression is certain when taking
any anabolic steroid. Anabolic steroids, including Turinabol, decrease subcutaneous fats however
enhance visceral fat.
References:
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Post-Cycle Therapy (PCT): Everything You Must Know
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Post Cycle Therapy: Everything You Must Know About PCT
Post Cycle Therapy (PCT) is a crucial phase for anyone who uses
anabolic steroids or prohormones. It helps in recovering your natural hormone
production and preventing steroid withdrawal effects.
In this article, we’ll cover everything you need to know about PCT, including when to start, how long
it should last, different protocols, and what to expect during this phase.
What Is Post Cycle Therapy?
Post Cycle Therapy (PCT) is a period of time where you
use specific medications or supplements to help your body recover after a cycle of
anabolic steroid usage. The primary goal of PCT is to restore your natural hormone production, which may have been suppressed during the steroid cycle.
When To Start Post Cycle Therapy
You should start PCT immediately after finishing your steroid cycle.
Waiting too long can lead to permanent damage to your endocrine system, making it harder to recover naturally.
The timing and duration of PCT are critical factors in achieving a successful recovery.
How Long Should Post Cycle Therapy Last
The duration of PCT varies depending on the steroid used and the individual’s recovery needs.
Generally, a standard PCT lasts around 4-6 weeks.
However, some protocols may be extended to 8-12 weeks for better
results. Consistency is key to ensure proper recovery and minimize the risk of side effects.
The Different Post Cycle Therapy Protocols
Several protocols are used in PCT to aid recovery and hormone
regeneration. The most common ones include Clomid, Nolvadex,
and Arimidex. Each protocol has its benefits and is often combined with other supplements for better effectiveness.
Clomid PCT
Clomid (Clomiphene Citrate) is one of the most popular medications used in PCT
due to its ability to stimulate the release of hormones like LH
(Luteinizing Hormone) and FSH (Follicle-Stimulating Hormone).
It helps in restoring natural testosterone production and revitalizing the endocrine
system.
Nolvadex PCT
Nolvadex (Nolvadex) is another widely used
medication in PCT. It works by blocking estrogen receptors, which can help
in reducing estrogen-related side effects and promoting a more natural hormone balance.
Nolvadex is often combined with Clomid for better results.
The Best PCT Cycle To Keep Gains
After completing your steroid cycle, it’s important to
follow a structured PCT plan to preserve your gains while allowing
your body to recover naturally. The best PCT cycles typically include medications like Clomid and Nolvadex along with adequate rest and proper nutrition.
Post Cycle Therapy Supplements
In addition to medications, certain supplements can enhance the effectiveness of your
PCT. These include amino acids, antioxidants, and vitamins that support hormone health and overall recovery.
Always consult with a healthcare professional before starting any
new supplement regimen.
Rebirth PCT
Rebirth PCT is a specific protocol designed to help individuals recover after
steroid use. It involves the use of medications like Clomid, Nolvadex, and Arimidex
in combination with supplements to support hormone regeneration and overall
health.
What To Expect During Post Cycle Therapy
During PCT, you may experience several physical and emotional changes.
These include mood swings, fatigue, and the gradual restoration of your natural hormone levels.
It’s important to be patient and consistent during this phase as
recovery can take time.
Things You Should Do During Post Cycle Therapy
To maximize the benefits of PCT, you should focus on several key areas:
nutrition, training, rest, and stress management.
Proper diet, regular exercise, adequate sleep, and stress reduction techniques
are essential for supporting your body’s recovery process.
Focus On Nutrition
Nutrition plays a crucial role in PCT. A diet rich in high-quality proteins, healthy
fats, and complex carbohydrates helps in supporting hormone production and
overall recovery. Avoid processed foods, sugar, and excessive alcohol
consumption to promote optimal health.
Keep Training Consistently
Training should not be neglected during PCT. However, the intensity and frequency of your workouts
may need to be adjusted to avoid overtraining, which can hinder recovery.
Focus on resistance training, cardio exercises, and flexibility routines to maintain muscle mass and
overall fitness.
Prioritize Rest And Recovery
Rest is essential for recovery and hormone regeneration. Aim for 7-8 hours of quality
sleep each night. Additionally, incorporate regular rest days or active recovery sessions into your training routine to allow your body to heal and adapt properly.
Minimize Stress
Stress can negatively impact your hormonal health and recovery
process. Practice stress management techniques such as meditation, deep breathing exercises, yoga, or spending time in nature
to maintain a relaxed state of mind and body.
Frequently Asked Questions About PCT
Should I do bloodwork during PCT?
Bloodwork can provide valuable insights into your hormone
levels and overall health. It’s recommended to have regular check-ups,
especially if you’re using medications like Clomid or Nolvadex.
What additional supplements should I take during PCT?
Supplements like vitamin D, zinc, and omega-3 fatty acids can support hormone health and recovery.
Always consult with a healthcare professional before starting any new regimen.
Is post cycle therapy necessary?
PCT is necessary for individuals who have used anabolic steroids or prohormones to help their body recover naturally.
Without PCT, you may experience permanent suppression of your hormone production and other long-term effects.
How can I tell if my PCT has been successful?
Success in PCT is indicated by the gradual restoration of natural hormone levels, improvements in mood, energy,
and overall well-being. Regular bloodwork can help monitor
your progress and ensure that your hormones are returning to a healthy range.
What happens if I don’t do post cycle therapy?
If you skip PCT, you risk permanent damage to your endocrine system, leading to issues like testicular atrophy, infertility, and an increased risk of developing hormone-related cancers.
It’s important to complete a proper PCT protocol after steroid use.
Do you need PCT after a test cycle?
Yes, PCT is necessary even after a test cycle. It helps in maintaining your gains while allowing your body to recover naturally.
Without PCT, you may lose muscle mass and experience other negative effects of steroid use.
Conclusion
Post Cycle Therapy (PCT) is a vital phase for anyone who
has used anabolic steroids or prohormones. It not
only helps in preserving your gains but also ensures
that your body recovers naturally from the suppressive
effects of steroid use. By following a well-structured PCT plan, you can restore your
hormone production, enhance your overall health, and
maintain your muscle mass. Always consult with a healthcare professional
before starting any new protocol to ensure it’s safe for your individual needs.
Comments
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