Fresh Start

Nutrition Exercise Extra Credit:

Hello there my fellow bloggers. Today for my extra credit assignment for class, I decided to share with you a script that I wrote for my Health and Wellness class. During the fall semester of 2014, I had the opportunity to write a script for a workout video that my fellow colleagues had to make a workout video for. The video will be shown on the Manhattanville College website as a news feature on the college’s homepage. The workout was based on cardiorespiratory endurance, which helps our lungs and heart to transport oxygen over a period of time doing physical activities for energy. The workout that I created is called, “The Valiant Workout: Get Up & Move” Even though the workout was strenuous, believe it or not my colleagues had fun working out together and enjoyed the different exercises. The different exercises that I placed in the script for them to perform were: Jogging, Jumping Jacks, Jumping Rope, Mountain Climbers, Air Squats, Side Shuffle and Karaoke.

As you might know, exercise is important and goes hand in hand with food in order to maintain a healthy physical and mental state. From my Contemporary Nutrition class my colleagues and I learned how many individuals do not know how to exercise or eat; therefore they can abuse it and hurt themselves in the end if they are not educated on the what to do and what not to do. This workout expresses how to go about doing each workout and also encouragement to go along with it. My colleagues and I were hoping that when students at Manhattanville College see the video that it will encourage them to “Get Up & Move”. What I enjoyed most about this routine is that it was a workout that reflected good energy and had everyone’s heart pumping. When watching a workout video, it may look simple, but putting everything together and making it enjoyable for everyone can be a tedious task.

The reason why I decided to bring these workouts to your attention is because some of them could be done fifteen minutes to twenty minutes before class to get the heart pumping. It can help those who need that extra boost of energy before class. I learned in Contemporary Nutrition class that our genetics and endurance have a lot to do with how our body can maintain particular tasks or even how our body may react to particular foods. However, an individual’s endurance can increase if they stay consistent with particular workouts. One of the reasons for this is because the oxygen is able to be delivered to the muscles, which can help an individual workout longer without getting tired too quickly. For the future, I would love to take this outside of the classroom and have a nutrition night lass or possibly a workout class as an extracurricular activity on campus, just like the other clubs we have. It would be a no judgment zone of course, and would be great for finals week for many students to release stress and anxiety. As for the workout, for the future I would have enjoyed if it could have been a little longer in order to educate the viewers of how the body composure should be for each workout. The workout in total was only supposed to be at seven minutes and no longer. However, regardless of the flaws, it was a enjoyable project to present to the Manhattanville Campus. Whether an individual is a professor, student, plump, slim, short, or tall anyone could utilize it, and that’s the beauty of this workout.

***Photos Included at the end***

The Valiant Workout: Get Up & Move

Script Writer:

Elaine Randolph

Music playing in background:

Narrator Christi DeMarco: Can someone tell me what’s wrong with this picture?

Narrator Charlie Duffy & Alex Santos: Eating a pub chicken wrap and drinking a fountain soda i.e.: Pepsi.

Narrator CD: Still haven’t figured it out yet, huh? Well I’ll tell you what wrong, look at them! They are just pouring on the pounds consuming fat. No nutrients or protein, just a bunch of fat.

Narrator Charile Duffy & Alex Santos: Place their food down in disgust and listen to Christi Demarco.

Narrator Christi DeMarco: Even though they’re eating unhealthy, there is still hope! It’s not going to be easy and you won’t lose weight instantaneously, but the foundation is exercise and eating right!

Narrator Christi DeMarco: My name is Christi DeMarco and I’m going to be your trainer for 15* minutes. All I’m asking for is your very best! So put that pub wrap down and join me as we work on our cardiorespiratory endurance.

Workout Team comes out with a smile, jogging to their spots.

Reneariel Vasquez

Dylan Moser

Veronica Ferreiras

Charles Nardone

Agenda: Jogging, Jumping Jacks, Jumping Rope, Mountain Climbers, Air Squats, Ladders, Side Shuffle, Karaoke.

Narrator Christi Demarco: I don’t know about you, but I hate fat! Let’s burn it off with some fat burning cardio. First as you can see we are going to walk it out…

Narrator Christi Demarco: We will be working out for 15 Minutes* and will be taking an active 10 second rest in between.

Workout Team: ***Continues to jog***

Narrator Christi Demarco: Remember to breath… you better enjoy your breaths now!

Narrator Christi Demarco: First, we are going to do some jumping jacks. You see you don’t need weights, just yourself and to be motivated!

Workout Team: ***Jumping Jacks***

Narrator Christi Demarco: Jumping ropes is next. You see it’s all about goals, but most importantly making a realistic one and sticking to it.

Workout Team: ***Jumps rope***.

Narrator Christi Demarco: Keep it up, and remember to breath! Come on, Come on.

Narrator Christi Demarco: It’s all about the core. Engage your core and tighten abs.

Narrator Christi Demarco: Now jog it out.

Workout Team: ***Jog’s it out***.

Narrator Christi Demarco: Next we are going to do mountain climbers.

Narrator Christi Demarco: Begin in standard push up position. Once you are in this position, you will then rapidly alternate knees to chest. It is important that you remember to keep your upper body still!

Narrator Christi Demarco: Your legs should be moving as if you were running in place. Every other knew to chest equals one repetition, do not cheat!

Narrator Christi Demarco: As a safety tip, keep your head aligned with your back and look straight ahead. We will do 30 in total. ***Counts down***

Workout Team: ***Mountain Climbers***.

Narrator Christi Demarco: Now rest, breath and jog in place. ***20 sec rest***

Narrator Christi Demarco: We are almost done… Keep it up, you can do it.

Narrator Christi Demarco: Next, we will do air squats. You will first begin with placing your feet wider than shoulder width apart. You will then lower your body down until your hips sink below your knees. All your weight should be in your knees by the way.

Workout Team: *** Gets into position ***

Narrator Christi Demarco: Try to maintain a vertical torso, with good posture. You should be keeping your eyes straight and continue to return to your starting position. We will do 15 of these.

Workout Team: ***Does air squats***

Narrator Christi Demarco: Now jog it out.

Narrator Christi Demarco: Ladders is next on our agenda. First we are going to go straight through placing each foot in each empty space.

Narrator Christi Demarco: Next we are going to do wide hops through the ladder, that inside foot is going to stay in the ladder and you want to maintain that base. Stay wide, a two food radius it all depends on your hip lining taller further apart, if you are a beginner it may be closer together. When making the hop keep the legs wide.

Sample: http://www.youtube.com/watch?v=jH0eQxA_mcE

Workout Team: ***Does Ladders***

Narrator Christi Demarco: Now walk it out…

Narrator Christi Demarco: Now we are going to do shuffles (10) one side of the room and ten to the other side. The lover you go the higher the intensity.

Workout Team: ***Does side shuffles***

Narrator Christi Demarco: Now jog it out in your spot, keep active but breathe!

Workout Team: ***jogging***

Narrator Christi Demarco: Our last workout will now be karaoke! We are almost at the finish line.

Narrator Christi Demarco You are going to cross your legs back and forth, use the balls of your feet and get that bounce to your step as if you were jogging. Remember to break we are going to do 3 sets; we are going to go from one side of the room to the other.

Narrator Christi Demarco: The first set you can start slow, but each set you should go faster.

Workout Team: ***Karaoke***

Narrator Christi Demarco: Now you can rest! We will end here, good job team and those of you watching. Wasn’t that a great workout? When it comes to your cardiorespiratory endurance, you can run, cycle, and even swim! These exercises we did here today is something that you can do at home, in your dorm without any machines! Thanks for participating and keep up the great work!

Behind the scenes sneak peak: