SCRIPT FOR WEBINAR

ARLYN: Jillian Michaels once said “ It’s not about perfect. It’s about EFFORT. And when you
bring that effort every single day, that’s where transformation happens.”
SHAKI: LADIES AND GENTLEMEN, WELCOME TO OUR ADVOCACY AND
PROMOTION WEBINAR ENTITLED “ITAKTAK MO YAN! FOOD TRACKING AND
EXERCISE CHALLENGE”
ARLYN: Hello partner, kamusta ka da?
SHAKIRA: Hi! I'm here still alive and kicking, miskan kapila na i’cancel ang implementation
sang aton advocacy because of some circumstances, thankfully and thankfully gid nga naka
successful start nata sini nga program.
ARLYN: How about sa aton mga participants? Tani you’re all okay and wala gid major
casualties nga natabo sa inyo pag salakay ni Typhoon Odette. Wala man nag talabog ang mga sin
naton siguro no? *scripted laugh*. Alright, I hope you’re all doing fine, and thank God nga
another challenge nanaman ang aton na lampasan. Okay partner, please take over.
SHAKI: This advocacy and promotion is in line with one of our subjects which is PE 111A. As
a Physical Education Student and a healthy lifestyle enthusiast. We are here to help you to divert
your lifestyle into a healthy one and of course helping you in achieving your physical structure
and weight goal. Gusto mo bala mag paniwang or gusto mo na bala maging healthy? teh ano pa
gina hulat niyo itaktak mo nayan!!!!
ARLYN: As we start this program, we will be thankful first for the almighty god as he showered
upon us bountiful blessings and guidance in the midst of these circumstances.We will start this
program by an opening prayer.
*SHARE SCREEN OF OPENING PRAYER*
ARLYN: In this juncture, we will be hearing words of wisdom from our lovable, responsible,
and optimistic leader and my partner, Shakira Isabel Artuz! Please give her a round of applause.
*SHAKI GIVES HER OPENING REMARKS*
Firstly before i start talking about the main topic in this advocacy, I would like to say thank you
sa inyo tnan in attending here in our project, despite of the personal responsibility that you do in
your life, gin gaan niyo gid kami sang timw and effort niyo sa pag attend sini nga program,
Thank you thank you for helping us in making the implementation of this advocacy successful. I
would like to thank also to my peers on exerting their effort in making this advocacy, despite of
some circumstances that we encounter, naging resilience gid kamo sa mga problema tungod
gusto naton i implement ang aton project sa ikanamaayo. Yes, this advocacy is graded and
perhaps this is the alternative final exam namon. But despite of this graded performance nga gin
task sa amon, we are really eager to help you guys in opting into a healthy lifestlye. due to this
pandemic nga nag lead saton mostly nga maginf tinamad, mag pungko pungko lang kag scroll sa
aton cellphone sa mga soc med accounts ta, or in general in sedentary lifestlye, this may lead us,
not now, or perhaps in the future sang mga circumstance if we continously do this kind of
lifestlye. With this, ari kami di to give you tips, to educate you on how to food track, or ano nga
exercises nga fit sa inyo based on your body type, and also ari kami di para mag guide sinyo sang
mga exercises, you can take this advocacy guys as a sign for you to start your fitness journey,
biskan budlay ni, but if you inculcate perserverance and determination to achieve your wants and
goals, matic maabot mo gid na, In this webinar, sit back in your comfort chairs and lend us your
ears so you can thorough understand the essence of this advocacy. Later we have a quiz just to
measure your understanding about this. I hope you will join later, That's all guys and Thank you
gid sa madamo
ARLYN: Thank you for that wonderful and inspiring speech, partner.
SHAKI: Thank youu frennyy!! So in this juncture, my partner will discuss what our advocacy
and promotion is all about.
ARLYN: ITAKTAK MO YAN: Food Tracking and Exercise Challenge is a program that
encourages people to live a healthier lifestyle by tracking their total daily calorie intake and
participating in a series of exercises that make them sweat and help them burn a lot of calories.
Applying this program, we will conduct a challenge for our participants by tracking their calories
intake in a day, achieving the total calories recommended by the TDEE calculator. In addition,
participants must also complete a series of exercises that will be presented as part of the
challenge. This challenge will serve as a pathway for our participants to start their fitness journey
by inculcating discipline and determination.
I know nga most of us sa aton di subong, na tamad mag exercise kag mag diet, pero gusto
maging healthy and physically fit. Am I right? Pero kun kis’a namit mag food trip, so what we're
all doing is to eat that food that we want miskan ga sobra na ang aton calorie intake, which is not
good. So our advocacy will help and educate you guys to start your fitness journey to achieve
your dream body. We will teach you how to track your calories intake so that ma manage ninyo
kun pila lang dapat ka calorie ang dapat lng ninyo ma take everyday with the help of TDEE
Calculator. Next, we will be having an exercise session to help us burn calories and to be
physically active. Here, we will be having 2 zumba sessions. The schedule will be posted on our
group page. Guys, we should always keep in mind that the result will not show agad. We need to
be consistent and be discipline gid to see the result of our actions. And I am here to tell you that
it’s gonna be worth it.
Shaki: Thank you my gorgeous partner for explaining what our advocacy is truly all about. With
this, let's proceed on tackling what are the goals of this advocacy, let's hear the voice of Angela
Estrecho. Please give her a round of applause.
*ANGELA EXPLAINED THE GOALS*
ARLYN: Alright, thank you for that, Ms. Estrecho. Now, this advocacy will tackle three topics
which plays major role in engaging into a healthy lifestyle and these are:
- Obesity/ Overweight to be discussed by Angela Estrecho and Alexes Constantino
- Physical Activities/ Exercises to be discussed by Yours Truly
- Nutrition/ Diet to be discussed by Shakira Isabel Artuz
Shakira: First we will discuss the major problem that we want to combat in this advocacy which
is obesity and overweight, Estrecho and Constantino please take the platform.
*ESTRECHO AND CONSTANTINO TACKLING*
ARLYN: In this juncture, we will tackle physical activities and exercises.
First you need to know your body type. It's a good idea to know your body type before you start
your workout and diet plan so you can see benefits faster. Understanding your unique bone
structure, fat distribution, and muscle mass can allow you to better adjust your diet and exercise
routine. Knowing your body type allows you to set realistic, attainable goals that will help you
achieve your goals. Dressing for your body type will also help you appear your best.
Sa diri, we have 3 different body types, and each body type has corresponding exercises kun ano
ang mas better nga exercise ang dapat naton himuon para mas maging effective ang result. As we
go on the topic, ma bal’an nyo gd kun ano ni ang 3 different body types.
These are the 3 body types. The Ectomorph, Mesomorph, and Endomorph
First we will talk about the ECTOMORPH BODY TYPE.
Physical traits of the Ectomorph
-Hard to gain muscle (known as a “hardgainer”)
-Slender frame
-Narrow shoulders and hips
-Narrow chest and abdomen
-Small bone structure
-Very fast metabolism
ARLYN: Now, let’s proceed to nutrition and diet. Ms. Artuz, please take over.
*SHAKI TACKLES ABOUT NUTRITION AND DIET*
 In this juncture we are now already in the in the Nutrition/Diet
 Going back on our bottom line that we mention earlier; follow the 80% nutrition, 20%
exercise rule. And as you can see in this exercise rule, nutrition plays massive role when it
comes to achieving a certain goal in our physiques. For example when we aim to lose weight
or mag paniwang, the things that we should do to achieve this certain goal is to perform
calorie deficit, ( do you know what calorie deficit is?), it is a limiting your calorie intake in a
certain food, the best way for you to measure that is food tracking using food scale but hindi
nata da mag padalom as of now because I will also tackling with that later on. Going back,
 we cannot achieve our goal to lose weight if we don’t track our food intake or we are not
meticulous in what we are eating and that’s it
 Before we dig in more about nutrition, lets talk about first the critical or the most important
aspect when it comes to food, and that is the macronutrient
 I know that some of you know about this, but some are not. Pro guro kung carbs or protein
teh knows gid eh “laugh” but nevertheless MACRONUTRIENT, so what is macronutrient
 So basically, we cannot function well if these macros don’t exist as we live in this world. Sila
ang pampasigla natin habang nabubuhay tayo sa mundong ito, hindi ka mapatay kung way
migo pro mapatay kung way macronutrient kidding*, so macros overall are the one who
makes humans function well and they are the one who serves also as protection for humans
to prevent in some diseases, so where can we get these macronutrients. Ofcourse obviously
sa gina kaon naton, so let’s dig more about macronutrients to know how these macros gives
to us as we intake it
 First in the list is the Carbohydrate. As per definition “reads”
 So the benefits that we can get from car “medically speaking is “ Carbohydrates are our
body's main source of energy: They help fuel our brain, kidneys, heart muscles, and central
nervous system. For instance, fiber is a carbohydrate that aids in digestion, helps you feel
full, and keeps blood cholesterol levels in check.
 On the other side, as we think carbs I think most of us think it in a negative way? Am I right/
ahahaha because they perceive rice as a massive contributor in gaining weight? Mabatian ta
nga ‘diet ta hindi ko mag rice” but still eating other foods such as junk foods and sweets. The
hindi kagid naya mag niwang sissybells. Perhaps it is not necessary to eradicate it. The best
things we can do with our rice is to limit it. For example half cup of rice per meals consist of
110 calories, and it is too way so small compare to the other foods. So lets not put in the
inferior rice or carbs ah ano lang limit.
 Another macros is the protein, As per definition
 Proteins play a role in:
 Transporting molecules throughout the body
 Helping repair cells and make new ones
 Protecting the body from viruses and bacteria
 Promoting proper growth and development in children, teenagers, and pregnant women
 Without filling your diet with appropriate amounts of protein, you run the risk of missing out
on those key functions. Eventually, that could lead to problems, such as a loss of muscle
mass, failure to grow, weakened functioning of the heart and lungs, and even early death.
 Last macro is the fats
 The benefits that we can get in fats medically speaking is A small amount of fat is an
essential part of a healthy, balanced diet. Fat is a source of essential fatty acids, which the
body cannot make itself. Fat helps the body absorb vitamin A, vitamin D and vitamin E.
These vitamins are fat-soluble, which means they can only be absorbed with the help of fats.
 Some of also thing in a negative way about fats but remember there are types of fats such as
saturated, unsaturated and trans fats. So the healthier types of fat that we can eat and fit to our
 diet is unsaturated fats since If you eat unsaturated fat instead of saturated fat, it may help
improve your cholesterol levels.
 Terms to define
 Ofcourse the name that we can here when in food aspect and ginakulban sang mga ga diet is
Calories ‘Reads definition”
 So basically, ang liwat liwat ko gina hambal. It is advisable for you to track your food
especially if you want to lose weight or opt into a healthy living. So I will teach you later
man on how to food tracking
 So we already discuss about the body type earlier by arlyn and I know some of you already
asses on what body type do you have. So if you already know your body type you can follow
this tips that I will discuss on your eating habits.
 TDEE Calcaculator. This was requested by our teacher in PE 111A. This is very helpful
especially if you are really meticulous in your food intake. Kay diri sa app ma measure kung
pila ka calories ang gina suggest sang calculator nga ini depends on your weight height and
intensity of the exercise that you engage to.

 ARLYN: There you have it, people. We’ve discussed 3 topics about body types, physical
activities and exercises, lastly, nutrition and diet. I hope nga namati ang tanan because at this
juncture, we will be having a QUIZ BEE about the topics that we have discussed.

*QUIZ BEE*

SHAKI: Alright! Congratulations to those who answered correctly, and also better luck next time
for those who did not. Okay lng, atleast may new learnings nanamn kita nga na bal’an. It is a
treasure namn na for us to learn new things, right?

ARLYN: Ayun! Did everybody enjoy the quiz? Oh dba? Miskan christmas break na, wala man
gyapon kapahuwayan ang quiz. So, now. We will be having an open forum. In this activity, you
can share your experiences, your goals, your hinanakit, an inspirational message for your fellow
participants, and everything that you want to share. If you would like to share your experiences,
please press the raise hand button and wait to be acknowledged.
Now, our dearest participants, the floor is now yours. Don’t be shy to share your experiences so
that everyone can learn and be motivated with your life story. Sino gusto mag una?

*OPEN FORUM*
SHAKI: Wow! Damo gid kita nabal’an subong sa mga experiences nyo. Thank you to those who
shared their experiences. Surely, it will serve as motivation and inspiration for our participants
that are gathered here today.

ARLYN: Alright! We hope that you have learned something today about being physically fit.
Tomorrow, we will start our first activity session which is food tracking and exercise. In the food
tracking, all of the participants should take a picture of their meals (breakfast, lunch, dinner) and
send it to us. While on the exercise session, we will be having a google meet again tomorrow 3
pm to 4:30 pm for our zumba.
SHAKI: This ends our webinar today. We would like to thank all of you for lending us your
time. This was such a big help for our advocacy. Thank you so much. Keep safe and have a great
day ahead everyone. We’ll see you tomorrow!