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.
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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Your thoughts on PCT and its importance in recovery would be greatly appreciated!
Feel free to share your experiences, questions, or suggestions below.
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