Healthy Heart New Brunswick: Better Living Grant Proposal

Submitted by:

Rachel Schoenig
Samantha Schwab
Diana Sciancalepore
Yu-Chun (Jodie) Shen

Submitted to:
Dr. John Worobey
Rutgers University Nutrition Program Director
New Brunswick, New Jersey 08901

Date:
12/11/2017
Lifespan Community Nutrition
11:709:441

Rutgers Effenaitch Foundation

Supporting the Health Needs of New Jersey Since 2010
 26 Nichol Avenue, Room 208
New Brunswick, NJ 08901-2882

FULL PROPOSAL – COVER PAGE (p. 0)

Name of Applicant Organization: Healthy Heart New Brunswick

Organization Address: Sacred Heart Church / Feaster Park

56 Throop Ave, New Brunswick, NJ 08901-2650
Contact Person Name and Email Address: Name: Steven Verma
Email: healthyheartnb@gmail.com
Project Title: Better Living Grant Proposal
Target Population: Senior Citizens (Aged 60+)
Project Geographic Area: New Brunswick, New Jersey

Proposed Budget:

Request of REF ($) Total Budget ($)

$50,000.00 $48,964.85

Organization’s Mission Statement (one sentence)

Healthy Heart New Brunswick would like to maximize longevity in New Brunswick by
keeping the Senior Citizen population happy, healthy, and active!

Purpose of Proposed Project (one sentence)

We created a fitness program specifically for Senior Citizens to get them physically active
as a prevention method against heart disease.

Brief Summary of proposed project (100 word maximum; do not exceed space below)
We designed a two-part fitness program solely for senior citizens to participate in for the
duration of the summer (Jun-Aug). There will be fitness classes held at Sacred Heart Church in
New Brunswick two nights a week (Tues/Thurs) and one on Saturday morning. Saturday
mornings will feature a walking club, where they will walk a planned route through Feaster Park.
The other two nights will feature a class on either strength training or chair yoga. Each class will
be held once a week and is designed to get the seniors active, while strengthening their bodies
as a prevention method against heart disease and a sedentary lifestyle.
I. Project Background [Rachel Schoenig]
 Longevity in a neighborhood should be a main priority and goal that everyone living in
the community should share and want to achieve. Everyone should want to live a long and
happy life; therefore people should be willing to try anything that they have to in order to ensure
that they will live their best life. We are not talking about miracle water, pills, or anything out of
the ordinary either, because it does not have to go to any extremes. We are simply promoting a
healthy lifestyle change that is beneficial in many ways for any human being, no matter what age
they are!
Once people reach a certain age, they think to themselves that they cannot do anything to
change their current lifestyle or to improve it in anyway. They think they are too far-gone for
fixing. However, that is not the case, considering nobody is perfect, there is always room for
improvement no matter who you are. A problem always has a solution, especially when referring
to physical activity and staying active. Exercise is something that can only be beneficial for the
person when it is practiced in a safe environment, and the person has knowledge on what they
are doing. If they do not have the knowledge, then it is necessary to seek some help from a
professional who can help them. This is where Healthy Heart New Brunswick will come in to
help the senior citizens of New Brunswick adopt a more active lifestyle!
The senior citizen population aged sixty-five and above in New Brunswick is small, only
accounting for 5.2% of the entire population in New Brunswick as of 2016 (Census Quick
Facts). This percentage is so small because the majority of New Brunswick’s population is aged
thirty-five and younger. Also, according to Jaymie Santiago of New Brunswick Tomorrow, the
senior citizen population has been steadily declining over the years in the city. This goes against
our shared goal of achieving longevity in the community; therefore, changes need to be made
that will attempt to stop the decline and push the community to a higher longevity than ever
before. A great place to start would be to make changes in the community relating to physical
activity and exercise. That is something that is easy to target; however, a group not easy to target
for that would be the senior citizens of New Brunswick. The senior citizen population is not
regularly targeted when it involves them participating in some physical activity. We know this
because the senior citizens in New Brunswick are not active at all! That is a major problem that
needs to be fixed; however, it is difficult to do.
There are many barriers in the city of New Brunswick that restrict the seniors from
getting out and being active on their own. Major barriers include monetary struggles, lack of
transportation, and their fear of putting themselves in a threatening situation. The citizens of
New Brunswick in general struggle financially, they are usually working two or more jobs each.
This includes senior citizens, because usually people are unable to retire and they work as much
as they can to make enough money to survive. That is why they cannot afford to pay for an
expensive monthly gym membership, nor do they have much time to go that often if they did pay
anyway.
New Brunswick is so large, because it is made up of an abundance of smaller
neighborhoods within it. This is great because it can house more people in the city; however,
this makes getting around the city difficult when many people living there do not own a car.
There really is no public transportation that can transport people from neighborhood to
neighborhood, so they must rely on either walking or carpooling with someone who does have a
car. There are a few routes that they can take on transportation, but it would still come down to
them walking relatively far. Some seniors are unable to do this because they lack regular
exercise and are out of shape on top of the normal slow down the body goes through with
increased age. Lastly, seniors in New Brunswick are extra protective of themselves. They do not
want to put themselves into any kind of dangerous situations. This includes concerns for traffic
safety, walking on broken/cracked sidewalks around the city, or even possibly witnessing some
illegal activity going on in the neighborhood (Lloyd). Although the chances are low for these
concerns to be their reality, they are still a possibility when in the city of New Brunswick. This
is why we will provide transportation for the seniors to get to and from our program. The
program will also be hosted at a church, which is a safe point that all New Brunswick citizens are
welcome to go to.
It is important for us to keep the senior citizens safe from harm in the city of New
Brunswick; however, it is also very important for the seniors to be aware of the harm they are
doing to their own bodies by not exercising at all. Healthy Heart New Brunswick’s main focus is
to change people’s lifestyles as a prevention method against heart disease. As surprising as it
seems, cardiovascular disease has been the leading cause of death every year in the United States
since 1900, with coronary heart disease accounting for 48.2% of those deaths in 2014
(Donatelle). More than one out of every three adults suffers from one or more types of
cardiovascular disease (Donatelle). With that being said, prevention methods need to be taken by
everyone in order for their heart to remain healthy because the disease can affect you at any age.
There are actually increased chances with increased age.
Since we cannot stop ourselves from aging, a major change we can make is to exercise
moderately as compared to not at all. Inactivity is a definite risk for cardiovascular disease;
however, you do not have to be an exercise fanatic to reduce this risk (Donatelle). Even
regularly exercising at low-intensity levels is beneficial over the long term for anyone, and it
prevents much more than just cardiovascular disease as well.
Healthy Heart New Brunswick understands the struggles of adopting a regularly active
lifestyle, it is difficult for anyone who needs it. We feel like holding a program solely for senior
citizens will ease this transition along for them and prevent them from a sedentary lifestyle as
well. Exercising alone is not as good as exercising with a fun, lively group of people teaching
you and working together with others similar to you. If we can show the senior citizens that
there is more positive things coming from exercise than negative, then I think they will have a
better attitude about coming to our program. It is in a safe environment, there is transportation
provided for them all, and they are not going through it alone. It will be a great time for them to
be with their friends, and an even better time for them to make more friends in their community!
They will be having so much fun with our lively fitness instructors that they will not even feel
like they are exercising. Hopefully we can even achieve them feeling like they are young again,
bring them back to an easier time in their life. No matter what, the seniors will be happy with
their outcomes they achieve from coming to our program. This is exercise made easy.
II. Project Description [Diana Sciancalepore]

A. Target Audience

The target population of Healthy Heart New Brunswick are senior citizens aged 65 years
and older. There are limited resources and programs that are available solely to senior citizens
within the area of New Brunswick, NJ. Only 5.2% of New Brunswick’s inhabitants are
individuals aged 65 and older which further exemplifies the increasing need and relevance for an
exercise program targeted towards an older population (QuickFacts). The major cause of
exercise/activity decline primarily stems from the inhabitants lack of feeling safe/secure within
their community. It is even more so challenging for a senior population because of negative
stereotypes, lack of transportation to get to an exercise facility, cost of an exercise program, and
their fear of getting injured. Increased daily physical activity can improve immune function,
cardio-respiratory and cardiovascular function, bone density, and lower the risk of osteoporosis,
all of which are complications that an older population is at high risk for. (Warburton) Lack of
exercise can negatively impact seniors not just physically, but also mentally. Being more active
can help to improve an individual’s mental health, “Regular exercise can have a profoundly
positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves
memory, helps you sleep better, and boosts overall mood” (The Mental Health Benefits of
Exercise).
To solve these demanding issues, we plan to create a two-part fitness program targeted at
senior citizens. The first part, is a senior citizen walking club which will not limit the amount of
participants because there are no additional resources needed to aid this program. The second
program offered will be an indoor strength program which will allow 25-30 participants per class
to make sure there are enough supplies for all members, as well as making sure that all
participants are able to be closely watched by our staff to avoid the incorrect use of materials
which can lead to injuries.

B. Program Details

Walking Club Procedure

1. Call our phone number to sign up for our bus to pick you up at your home
2. All request for pick up must be put in by Thursday, so a bus driver can set you up with
an estimated time to be outside by
3. Bus leaves to start picking members up at 9:25 AM
4. All members picked up and brought to Sacred Heart Church by 9:50 AM
5. 10 AM program starts by walking .3 miles away to Feaster park to begin walking park
laps
6. 10:40 members will be lead into the center of the park where they complete a quick cool
down stretch
7. 10:50 walking clubs heads back to Sacred Heart Church to enjoy refreshments and wait
to be bused home
8. 11 AM members arrive back at Sacred Heart church and enjoy refreshments and socialize
9. 11:15 AM members get bused back to their homes

Strength Training (Tuesday 7-8 PM): varies every other week from upper body workouts to
lower body workouts

1. Call our phone number to sign up for our bus to pick you up at your home
2. All request for pick up must be put in by Sunday, so a bus driver can set you up with an
estimated time to be outside by
3. Weights, workout mats, and resistance bands set up by 6:40 PM
4. Doors open at 6:50 so members can get situated
5. 7 PM class begins
6. 7:10 members use resistance bands as instructed by personal trainer/fitness instructor
7. 7:20 members use free weights as instructed
8. 7:35 teach workouts that members can do safely at home
9. 7:50 begin cool down with light resistance band exercise and stretching
10. 8 PM class ends and members are welcome to enjoy refreshments and socialize
11. 8:15 PM bus leaves to take members home

Fitness/Yoga Classes (Thursday 7-8 PM): full body chair yoga workout
1. Call our phone number to sign up for our bus to pick you up at your home
2. All request for pick up must be put in by Tuesday, so a bus driver can set you up with an
estimated time to be outside by
3. 30 chairs and mats will be set up by volunteers at 6:40 PM
4. 6:50 PM program participants enter class and take a seat/mat
5. 7 PM Yoga class begins with meditation and breathing exercises
6. 7:10 starts with basic stretching moves
7. 7:20 teach more moderate level moves
8. 7:35 teach moves participants can practice safely at home
9. 7:50 begin cool down with breathing exercises and mild stretching
10. 8 PM class ends and members are welcome to enjoy refreshments and socialize
11. 8:15 PM bus leaves to take members home

C. Duration of Program

Healthy Heart New Brunswick will be offered during the summer season from June-
August and will meet three times a week during that period which totals 39 sessions. The
walking club will be offered every Saturday morning at 10 A.M. and will last for one hour. The
walking club will include stretching sessions before and after walking. Indoor strength training
and yoga classes will be offered every Tuesday and Thursday, respectfully, at 7pm and it will last
for one hour. Participants are required to stay in the program for one hour, but if the program
becomes too demanding there will be alternatives available which will be aided by the fitness
trainers. For example, if a yoga session becomes too demanding the individual will instead be
taught breathing exercises/meditation or if a strength program becomes too demanding the
individual may take a break or be instructed to stretch their muscles instead. This is done to
ensure that all members are able to exercise safely and without fear of judgement. Participants
are also not obligated to attend to every training session if they are unable to, the program works
in a walk-in basis to fit every individual’s needs, although participating in the program 3-days a
week is encouraged.
 D. Program Setting

Healthy Heart New Brunswick will take place in two locations which are Sacred Heart
Church located at 56 Throop Ave, New Brunswick, NJ 08901 and Feaster Park which is also in
New Brunswick. The Saturday morning walking club will start at Sacred Heart Church where a
bus will pick-up all program participants, from there walking club members will begin walking
to Feaster Park which is .3 miles away from the church and do laps around the park and loop its
way back to the church to get refreshments after exercising. The other location we chose was
Sacred Heart Church which is one of the bigger churches within New Brunswick. Churches are a
place where a community feels both safe and welcomed so it makes the perfect location for our
program. Many members of our program may already be a part of this church community, but if
they are not members, it would be a great way to build more relationships which is something
that many senior citizens struggle with because of their older age.

E. Roles of Staff

● Fitness Instructor/Personal Trainer:

○ Instruct senior citizen’s on strength training, stretching, balance, yoga, etc
○ Inform members about safety measures in exercising
○ Correct incorrect form
○ Answer questions participants have
● Registered Nurse, RN, BSN
○ Treat any injuries that may occur during our programs
○ Educate participants about heart health
○ Talk about the benefits of physical activity and stretching
○ Answer any questions participants may have
● Bus Driver
○ Communicate with receptionist about times of picking up program
participants
○ Pick up and drop off all members in a timely and safe manner
○ Help passengers on/off the bus as needed
● Program/Research Assistant
○ In charge of phone calls
○ Answer any questions about our programs
○ Keep a list of program participants
○ Handle all bus requests
■ Communicate addresses of participants to bus driver
■ Research addresses and organize list of participants to see who
should be picked up/dropped off first
○ Contact participants
■ About estimated pick up/drop off time
■ About any change in schedule
○ Have participants sign liability waivers
● Volunteers
○ Assist in setting up program space
○ Aid in the clean up of program space
 ○ Sanitize all workout materials after classes
○ Set up hydration and refreshment stations

III. Project Evaluation [Yu-Chun (Jodie) Shen]

A. Formative evaluation. Indicate what will be done to monitor ongoing delivery. [5]
The physical activity trainer will be in charge of monitoring the duration of the physical
activity program. There will be two physical activity trainers at each physical activity lesson
from start to finish, and will be in charge of teaching, assisting, and helping the participants with
their workout regime. Furthermore, trainers are required to monitor the progress of each
participant in the room and take into consideration the medical issues that some participants may
have. There will be a Fitness Progress Chart made available for clients, who wish to track their
weight (kg), chest (cm), waist (cm) and hips (cm) circumferences, estimated body fat percentage
(kg), blood pressure (MmHg), and heart rate (bpm) during the duration of the physical activity
program. The trainers will make these assessments for the participants to help them keep track
and monitor the progress. The fitness progress chart is an excellent assessment tool for
participants and for the program to monitor ongoing delivery and the positive impacts that the
program might have on the participants. Furthermore, during walking sessions at Feaster Park,
time will be taken and recorded to indicate how long the walking session around the park takes;
the walking program is based on a 1 hour period of walking, which the trainers will work
towards on keeping the walking session within the 1 hour timeframe while ensuring the safety of
each participant in the walking group.

B. Summative evaluation. What outcomes will be used to measure success? [5]

The number of senior citizens that attends the physical activity program and their positive
attitude will be used to measure the success of the program. Trainers are required to write down
how many participants came to each exercise lesson. They are also required to observe the level
of enthusiasm and effort that the senior citizens puts forth during the exercise lesson.
Surveys and questionnaires will be given out to participants by paper or word of mouth.
Individual sessions between the trainer/medical examiner and the participant will be conducted
to hear any concerns about the implementation and effectiveness of the program. As a result,
these sessions can help access how the participant feels and thinks about the programs and can
raise concerns about them. Receiving positive feedback will indicate that the program was
implemented successfully and that participants had a pleasurable experience. Receiving negative
feedback will indicate that changes need to be made to the program to ensure that it is being run
more effectively and that it meets the needs of all participants.

C. Challenges. Anticipate any problems and how they may be minimized. [5]
Physical activity is generally challenging to seniors citizens. Senior citizens are prone to
bodily stress and bone fractures, especially for women who have osteoporosis. One way to
prevent and minimize the risk of bone fractures and bodily stress is to implement exercises that
are not aggressive and do not occur in long durations. The program meets 3 days a week;
Tuesday, Thursday, and Saturday. The exercises are spread out throughout the week to ensure
that senior citizens have enough time to rest and recover from an exercise lesson. Furthermore,
exercises are implemented to target specific areas of the body on different days of the week;
Tuesday for strength training (upper and lower body that is switched weekly), Thursday for chair
yoga exercises, and Saturday for a walking group workout. Another way to minimize the risk of
accidents is to implement exercises that are not intensive. The upper and lower body strength
training uses chair exercises which includes the use of dumbbells. The implementation of chairs
creates a support system to help senior citizens with maintaining their balance and helps lower
the risk of falling. For the upper and lower body strength training days, chair exercises, such as
seated dumbbell shoulder press (targets shoulders), seated dumbbell concentration curls (targets
biceps), seated dumbbell triceps extensions (targets triceps), dumbbell wrist curls (targets
forearms), seated leg extensions with band (targets quads), are slow, non-intensive exercises
created to help senior citizens obtain their weekly recommended physical activity level in a less
stressful way. Therefore, these exercises help senior citizens to obtain enough physical activity
without causing any intense stress on the body that can lead to bone fractures, muscle damage, or
any accidents that may occur. Lastly, the attendance and support from the physical activity
trainer to help ensure the safety of the participants during the duration of the exercise lesson is a
major factor to minimizing the risk of any accidents that may occur.
Another challenge that might be faced is the transportation to and from the designated
area to which the physical activity program is held. Since New Brunswick is an urban city, traffic
is a major factor that might contribute to the low attendance rate of senior citizens to the physical
activity program. In order to minimize the effects of this problem, Healthy Heart New Brunswick
organization will implement a shuttle service by renting a bus. The bus will pick up participants
for all programs or exercise lessons as long as they call to make an appointment. Participants
within the New Brunswick area must be registered and have stated the need for pick-up in order
to map out the route for the shuttle bus to travel more efficiently. The shuttle service will provide
a safer and faster alternative to help participants reach the area to which the exercise lessons will
take place.
Damaged land/sidewalks that contribute to poor walking conditions in New Brunswick
can hinder the senior citizen's decision to consider walking outside because they may trip and fall
due to poor walking conditions. This discouragement can result in low attendance for the
physical activity program because participants living close to Sacred Heart Church and Feaster
Park will be unwilling to walk to these places due to fear of tripping and falling while walking to
the designated areas. This challenge can be overcome by promoting the use of the shuttle service
provided by the organization. In regards to walking in Feaster Park, a trainer will be assisting the
participants in walking through the area and to assure that all participants are safe. Crime is
another contributing factor that discourages senior citizens from leaving their house to participate
in community events, programs, or engage in the physical activity program. In order to minimize
the fear of crime activity in the area, the transportation service provided by the organization will
help ensure the safety of the participants while getting to the designated areas used by the
physical activity program.
Culture and language barriers are another challenge that will be faced. Since majority of
the population in New Brunswick is Hispanics, hiring a trainer with a diverse background that
can speak both Spanish and English can effectively and better communicate with the participants
that attend the physical activity sessions. Creating an open environment and promoting inclusion
amongst all of the citizens helps participants to feel more welcome and comfortable to attend the
exercise sessions. As a result, senior citizens can create networks, communicate, and expand
their social lives with other community members. This helps them to become more social, open,
and happy while obtaining their weekly requirement of exercise.

D. Future directions. Suggest how this program could be improved or expanded. [5].
The Better Living physical activity program implemented by Healthy Heart New
Brunswick organization can be improved by promoting inclusivity amongst all cultures and
ethnicities. Promoting diversity and inclusivity can create a more comfortable environment
where senior citizens are more willing to attend the programs and communicate with other
members of the community. Advertising the programs through flyers and word of mouth is a
major contributing factor to getting word out. Communicating directly to senior citizens is an
excellent way to get their attention and let them know the benefits of the physical activity
programs. Since many churches in the New Brunswick area host food pantries, this activity
provide a good way to reach out to the community members in the area. Handing out flyers and
brochures at the food pantries are an excellent way to reach out and provide the information to
those who need these physical activity programs to obtain their weekly requirement of physical
activity and to promote a healthier and better living. Another way to improve this program is to
implement a snack program after each physical activity session. Providing healthy snacks and
drinks can create an incentive for the participants to be more willing to attend and take into
consideration the positive effects of the programs that are provided for them. This also gives the
participants a feeling of accomplishment and satisfaction after each exercise lesson, which makes
them more happy and willing to come back.
This physical activity program can be expanded and incorporated into other churches in
other areas. The more readily available these physical activity programs are made can promote
more participation and attendance amongst the community members. In order to expand,
collaboration with other agencies and organizations within the New Brunswick area is an
excellent opportunity to promote the physical activity program and made them more readily
available and easily accessible to senior citizens. The New Brunswick Hub Teen Center has a
recreation center that is open to all ages. Therefore, physical activity programs and lessons can
be taught in the Hub Teen recreation center. Since the physical activity programs are designed to
occur in the morning (10 A.M.), there will not be many young adults or teens in the recreation
centers, which provides an excellent space for the program to implement its exercise lessons for
the senior citizens. Other park areas that can be utilized for walking groups are Joyce Kilmer
Park, Buccleuch Park, Monument Park, Donaldson Park (in Highland Park). Furthermore,
collaboration with the New Brunswick Senior Center, which is an organization targeted towards
helping seniors, or with New Brunswick Tomorrow, a nonprofit organization, will further help
with expanding and incorporating the physical activity program throughout the New Brunswick
area.

E. Plan for sustainability. Identify sources of support after REF funding period ends. [5]
After the Rutgers Effenaitch Foundation funding period ends, the Healthy Heart New Brunswick
organization will ask for support and funding for its programs from the list of foundations below:
1. Aetna Foundation
- This foundations supports nonprofits that emphasize nutrition, motion, and promotes
healthier lifestyles
2. Campbell Soup Foundation
- This foundation supports programs designed to promote community wellbeing; youth
empowerment; and economic sustainability initiatives to develop healthy communities.
3. Clinton Foundation
- This foundation sees physical activity as one of the most important factor in improving
and maintaining overall health and wellness.
4. The SCAN Foundation
- This foundation supports programs that helps improve the quality of the life for older
 adults.
5. Public Health Institute: Center for Wellness and Nutrition
- This organization helps and supports programs that works to help promote equity and
reduce obesity in vulnerable communities across the country.
6. Robert Wood Johnson Foundation
- The Robert Wood Johnson Foundation funds a wide array of programs which are working
to help build a national Culture of Health.
7. AARP Foundation
- This foundation supports programs that offer solutions to help older adults transform their
lives today and to build a better future.

References

Donatelle, Rebecca J. (2016). Retrieved December 05, 2017, from Access to Health (14th
Edition). Chapter 15. Pearson Education, Inc.

Lloyd, Kristen, et al. (2010). New Jersey Childhood Obesity Survey. Rutgers Center for State
Health Policy. Retrieved December 04, 2017, from
http://www.cshp.rutgers.edu/downloads/8660.pdf.

QuickFacts. (n.d.). Retrieved December 03, 2017, from

https://www.census.gov/quickfacts/fact/table/newbrunswickcitynewjersey,US/AGE775216
#viewtop

The Mental Health Benefits of Exercise. (n.d.). Retrieved December 03, 2017, from
http://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-
exercise.htm

Warburton, D. E., Nicol, C. W., & Bredin, S. S. (2006, March 14). Health benefits of physical
activity: the evidence. Retrieved December 03, 2017, from
 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1402378/.

IV. Project Supplements – [Samantha Schwab]

a. Measurement materials. Sample lesson or survey tool as applicable. [5]

Upper body strength training Example:

Exercise: Instructions: Target Area:
Seated Dumbbell Starting Position: Shoulders
Shoulder Press Sit on the end of a bench or use a bench/chair that supports the back. Hold
dumbbells in each hand. Hold weights with palms facing out and elbows at 90
degrees, palms at shoulder level.

Action:
EXHALE: Push weights overhead until arms are straight and in line with
shoulders. Don't lock elbows completely.

INHALE: Return to starting position to complete one rep.

Seated Dumbbell Starting Position Biceps

Concentration Begin seated on a bench or chair. Hold a dumbbell with an underhand grip,
Curls resting that elbow on the inner side of your thigh.
 Action
INHALE: Curl the dumbbell to your shoulder, keeping upper body still.

EXHALE: Lower the weight back down until your arm is straight but the elbow
is not locked.

Seated Dumbbell Starting Position Triceps

Triceps Sit holding one dumbbell with both hands behind your neck by grasping the
Extensions plate and wrapping your thumbs and pointer fingers around the hand grip.

Action
EXHALE: Extend arms straight above your head, keeping elbows next to ears.

INHALE: Lower the weight back down with control to the starting position to
complete one rep.

Dumbbell Wrist Starting Position forearms

Curls Sit with forearms resting on your thighs or a bench. Take an underhand grip on
one dumbbell, passively extending your wrists downward. Place the other hand
on top of your wrist (not pictured) to hold the arm in place.

Action
EXHALE: Curl your wrist up, keeping the rest of the arm still by using your free
hand.

INHALE: Slowly lower to the starting position to complete one rep. Finish all
reps on this side and switch hands.

Dumbbell Lateral Starting Position shoulders

Raises Stand with feet slightly apart, back straight, arms hanging at your sides. Hold a
dumbbell in each hand, palms facing inward.

Action
EXHALE: Raise the dumbbells at your sides to shoulder level, keeping elbows
slightly bent and palms facing outward.

INHALE: Lower slowly with control to the starting position to complete one rep.

Dumbbell Shrugs Starting Position Upper back,

Begin by standing with your feet shoulder width apart and your knees slightly shoulders, neck
bent. Hold the dumbbells to your side with your palms facing inward.

Action
EXHALE: Slowly lift your shoulders straight up, keeping your arms straight.
Hold for 1-2 seconds.

INHALE: Slowly lower down to starting position. Try doing 2 sets of 10-12
repetitions.
(SparkPeople. 2013)

Lower Body Strength Training Example:

Exercise: Instruction: Target Area:
Seated Leg Starting Position Quads
Extensions with Sit on the edge of a chair or bench, feet flat and back straight. Place one end of
Band the resistance band either under your right foot or wrapped around the rear left
chair leg (not pictured). Make a loop at the opposite end and place it around
your right ankle. Grasp sides of chair with your hands for support. Keep left
foot flexed and thigh just slightly lifted off the chair seat.

Action
EXHALE: Straighten left knee until fully extended (paralled to floor),
but not locked.

INHALE: Bend knee to return to starting position to complete one rep.

Finish all reps on one leg and then switch sides.

Low Mount Leg Starting Position Hamstrings

Curls with Band Make a loop at one end of the band and wrap it around your right ankle. Wrap
the opposite end of the band around a low mount like a furniture leg. Lift your
right foot off the ground, keeping it flexed with your toes pointing downward.

Action
EXHALE: Curl your right heel up towards your glutes as far as possible. Keep
your knees aligned-- and your upper thighs stationary.

INHALE: Slowly return to start without letting your foot rest in between reps.
Finish all reps and switch sides to complete one set.

Low Mount Starting Position Outer thigh,

Abduction with Make a loop at one end of the band and place your right ankle into it. Wrap the Hips, Glutes
Band other end/handle around a low mount, like a furniture leg. Stand to the side a
few feet away from the furniture, parallel to it. Hold onto a chair or wall for
balance if necessary. Shift weight into left foot keeping knee soft and right foot
flexed. Allow the resistance to pull your right leg across the center line of your
body to start.

Action
EXHALE: Extend your right leg straight out to the side, leading with your outer
thigh towards the ceiling, keeping foot flexed.

INHALE: Slowly lower with control to starting position to complete one rep.

Finish all reps on this side before switching.

Low Mount Starting Position Inner thigh,

Adduction with Make a loop at one end of the band and place your left ankle into it. Wrap the Quads
Band other end/handle around a low mount, like a furniture leg. Stand to the side a
few feet away from the furniture, parallel to it. Hold onto a chair or wall for
balance if necessary. Shift weight into right foot keeping knee soft and left foot
flexed. Allow the resistance to pull your left leg out to the left side of your body
to start.

Action
EXHALE: Keeping foot flexed, leading with your inner thigh, sweep your left
leg across your body towards the right as far as you can. Hold for 1-3 counts.
 INHALE: Slowly return to starting position to complete one rep.

Finish set before switching sides.

(SparkPeople. 2013)
Chair Yoga/Stretching Workout Example:
Exercise Instruction Target

Seated Mountain 1. Take a deep breath and sit up straight, extending your spine. Core, posture,
2. As you exhale, root down into the chair with your sitz bones (the and breathing
lowest part of your tailbone, or the two points that take the weight
when you sit).
3. Your legs should be at 90-degree angles, knees directly over your
ankles. You want to have a little room between your knees. Typically,
your fist should fit between your knees, though your skeletal structure
may require more room than this.
4. Take a deep breath and as you exhale, roll your shoulders down your
back, pull your bellybutton in toward your spine, and relax your arms
down at your sides. If your chair has armrests, you may need to have
them out to the front just a little or a bit wider, to clear the armrests.
5. Engage your legs by lifting your toes and pressing firmly into all four
corners of your feet.

Warrior I 1. Starting in Seated Mountain, take a deep breath. As you inhale, lift your Relaxation
arms out to the side, then raise your hands up to meet above your head. technique
2. Lace your fingers together, keeping your pointer fingers and thumbs
out, so you are pointing at the ceiling directly over your head.
3. As you exhale, roll your shoulders away from your ears, letting your
shoulder blades slide down your back. This will engage the shoulder
capsule (the muscles that hold your shoulder joint together).
4. Continue to take deep and even breaths as you settle in here, taking at
least 5 deep breaths before you release your clasped hands on an exhale
and let your arms gently float back to your sides.

Seated Forward 1. Inhale in Mountain, focusing on extending your spine, and simply fold Back
Bend over your legs. You can start with your hands resting on your thighs
and slide them down your legs as you fold for a little extra support, or
you can keep them at your sides as you work toward laying your torso
on your thighs.
2. Take 5 or more even breaths in this pose. It massages your intestines,
helping with digestion, as well as passively lengthening your spine and
stretching your back muscles.
3. When ready, inhale as you lift your torso back to an upright position.

Eagle Arms 1. Take a breath or 2 and then, and as you inhale, stretch your arms out to Shoulders and
(Garudasana your sides. Upper Back
Arms) 2. As you exhale, bring them in front of you, swinging your right arm
under your left and grabbing your shoulders with opposite hands,
giving yourself a hug.
3. If you have more flexibility in your shoulders, you can release your
grip and continue wrapping your forearms around each other until your
right fingers rest in your left palm.
 4. Inhaling, lift your elbows a few inches higher.
5. Exhaling, roll your shoulders down, relaxing them away from your
ears.
6. Take a few breaths, repeating the elbow lift and shoulder roll if you
like.

Reverse Arm 1. As you exhale, roll both shoulders forward a little, which rolls your Shoulders and
Hold palms so they are facing behind you, then bend your elbows and let chest
your hands swing behind your back.
2. Clasp hands in anyway you like (fingers, hands, wrists, or elbows) and
gently pull your hands away from each other without releasing your
hold.
3. If you gripped a wrist or elbow, note which side it is on.
4. After you’ve taken 5 slow, even breaths with arms clasped this way, re-
clasp the other wrist or elbow and hold for 5 breaths.

Simple Seated 1. As you inhale, extend your spine again, and raise your arms out to your Lower back
Twist sides and up.
2. As you exhale, gently twist to the right with your upper body and lower
your arms —your right hand will rest on the top of the chair back and
help you to gently twist; your left hand will rest at your side.
3. Look over your right shoulder. Use your grip on the chair to help you
stay in the twist but not to deepen it.
4. After 5 breaths, release this twist and return to facing the front. Repeat
on your left side

Single-Leg 1. Sitting up tall, stretch your right leg out, resting your heel on the floor, Legs
Stretch toes pointing up — the closer to the edge of your seat you are, the
straighter your leg can get, but again, be mindful of how supported you
are before folding forward.
2. Rest both hands on your outstretched leg, and as you inhale, raise up
through your spine, and as you exhale, begin to bend over your right
leg, sliding your hands down your leg as you go.
3. Take this stretch as far as you like while not straining or forcing
anything and still feeling supported, both by the chair and by your
hands. If you are able to reach lower on your leg, consider grasping the
back of your calf or your ankle.
4. Inhale and exhale slowly and evenly 5 times in this position, gently
going deeper each time, and then release the pose by using an inhale to
help you rise. Repeat this pose with your left leg outstretched, double-
checking how supported your body is on the edge of the chair and
realigning your right leg knee over ankle before you bend over.
(Healthline, n.d.)
Walking Group Workout: Feaster Park
Once a week the seniors will go to feaster park where they will do a group walk for
about 1 hour. This will occur every Saturday Morning at 10am. Participants will be
bused to Feaster Park, and back to the church for refreshment after the walk. Water is
given before, during and after the walking workout.
 Sta
He rt
re

Survey/Questionnaire Example:
**Please answer even if you have attended only one session.**

Would Not Needs Average Above Excellent

Recommend Improvement Average
Instructor's overall
knowledge,
organization, expertise

Instructor treats
participants
equally/respectfully

Instructor is a positive
role model for healthy
living

Instructor uses
varied and creative
routines
Instructor gives clear
explanations

Instructor begins and

ends class on schedule
 Instructor utilizes class
time efficiently

What are some of the barriers you experience in attending this class (Select all that apply)?

Job related functions make it difficult for me to attend

Day of the week

Time of the class

Location

I have no barriers

Other:

Comments:

Weekly optional Fitness Progress Chart for Clients:

Date Weight Chest Waist Hips Estimated Body Fat Blood Heart rate
(kg) (cm) (cm) (cm) Percentage (kg) pressure (bpm)
(MmHg)

06/05/18

06/12/18

06/19/18

06/26/18

07/03/18

Weekly Schedule View (for one month):

June 2018

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2

3 4 5 6 7 8 9

Upper Body Strength Senior Chair Senior Walking Group

Training (7pm-8pm) Yoga (7pm-8pm) (10am-11am)
10 11 12 13 14 15 16

Lower Body Strength Senior Chair Senior Walking Group

Training (7pm-8pm) Yoga (7pm-8pm) (10am-11am)

17 18 19 20 21 22 23

Upper Body Strength Senior Chair Senior Walking Group

Training (7pm-8pm) Yoga (7pm-8pm) (10am-11am)

24 25 26 27 28 29 30

Lower Body Strength Senior Chair Senior Walking Group

Training (7pm-8pm) Yoga (7pm-8pm) (10am-11am)

The following two months of the program will consist of the same schedule but each week the
participants will be increasing the amount of weight they use, or increase the amounts of sets and
reps with each exercise.
c. Budget. One page spreadsheet for costs, e.g., personnel, materials, rental fees (See
handout; Table 14-2 in your text may also be instructive). [8]

b. Timeline. Lay out, month-by-month, project activities to be implemented (See handout;

Table 14-1 in your text may also be instructive). [6]
 He
alt
hy
He
art d. Letters of support. Include 2 letters from cooperating agencies,
donors. [2]

Ne Date: 12/11/17

w Dr. Steven Verma

Healthy Heart New Brunswick

Br
250 Commercial ave, New Brunswick NJ 08901

Dear Dr. Steven Verma:

I write on behalf of Sacred Heart Church in support of the Healthy Heart

un New Brunswick, proposal to the Rutgers Effenaitch Foundation for a grant

to fund the Better Living Grant to reduce health disparities in the New
Brunswick. We strongly support this grant application and the focus on
reducing health disparities among Seniors by increasing delivery of

sw
evidence-based interventions. As an organization we strive to meet not just
the spiritual needs of those around us but also material and wellness
concerns. Our neighbors in and around New Brunswick are faced with
many pressing socio-economic and health challenges on a daily basis, and

ick
in accord with Catholic social teaching we reach out and accompany the
suffering, the marginalized, and all who struggle to overcome injustice or
woundedness. Through this letter, we acknowledge specific roles and
responsibilities we will fulfill in this partnership. In the event this proposal
is funded, we would expect our role in the Healthy Heart New Brunswick to include: provide a
space in the church basement to conduct the physical activity classes, advertise the fitness classes
online and in the weekly bulletin form a genuine partnership to reduce health disparities in our
community. One of our representatives would be designated to work on this effort. Healthy Heart
New Brunswick will take responsibility to lead the Better Living’s fitness program targeting
Senior Citizens; to get them physically active as a prevention method against heart disease. We
look forward to working with you in eliminating health disparities in our community and
 He
alt achieving health equity.

Sincerely,

hy Rev. Msgr. Joseph J. Kerrigan

Sacred Heart Church
56 Throop Ave, New Brunswick, NJ 08901-2650

He
art
Ne
Date: 12/11/17

w Dr. Steven Verma

Healthy Heart New Brunswick
250 Commercial ave, New Brunswick NJ 08901

Br Dear Dr. Steven Verma:

I write on behalf of National Emergency Medicine Association in support

of the Healthy Heart New Brunswick, proposal to the Rutgers Effenaitch

un
Foundation for a grant to fund the Better Living Grant to reduce health
disparities in the New Brunswick. We strongly support this grant
application and the focus on reducing health disparities among Seniors by
increasing delivery of evidence-based interventions. As an organization we

sw
strive for the prevention of injury and illness by addressing health and
social issues through education, applied research, technology, and
equipment. Through this letter, we acknowledge specific roles and
responsibilities we will fulfill in this partnership. In the event this proposal

ick
is funded, we would expect our role in the Healthy Heart New Brunswick
to include: provide medical equipment such as blood pressure monitors
and physicians scales. Healthy Heart New Brunswick will take
responsibility to lead the Better Living’s fitness program targeting Senior
Citizens; to get them physically active as a prevention method against heart disease. We look
forward to working with you in eliminating health disparities in our community and achieving
health equity.

Sincerely,
Kelly A. Herzog, President
National Emergency Medicine Association
P.O. Box 1039, Edgewood, MD 21040

e. Staff resumes. One-page resumes of key staff (team members). [4]

Brenda Hawkins
1 Main Street New Cityland, CA 91010, Cell: (555) 322-7337, E-Mail: Hawkins17@gmail.com

Energetic Group Fitness Instructor and Personal Trainer with strong background in Pilates, yoga,
weights, running, and dance instruction. Highly motivated to help others reach their health and
fitness goals. Promotes activities and coping methods that transform unhealthy habits and fuel
healthy minds and bodies.

Highlights/skills
● Personal program development
● Individual life and body assessments
● Pilates and Yoga instructor
● Fitness equipment expertise
● Speaks Spanish fluently

Experience
Academy Fitness New Cityland, CA June 2010 to Current
Fitness Instructor
● Design each class to match the skill and learning levels of all participants.
● Prepare teaching area for each class and returned all equipment to storage at the end of class.
● Track class attendance and monitor class size to gauge the effectiveness of promotions.
● Promote club programs, products, and services to participants.
● Record class numbers at the conclusion of each class.
● Collaborate with club owners to introduce new fitness classes.
● Maintain peak physical condition to better serve and motivate clients.
● Work with a handful of clients directly to develop personal fitness goals.
● Lead early morning motivational runs as a bonus to dedicated clients.

Multiple Gym and Personal Clients New Cityland, CA October 2006 to May 2010
Fitness Instructor and Personal Trainer
● Worked one-on-one with clients to help modify exercises for maximum benefit and safety.
● Set up equipment, tested microphone, and selected music prior to each class.
● Developed individualized instruction plans including cardio and weight training.
● Explained ways to measure exercise intensity for the best results.
● Completed individual comprehensive fitness assessments.
● Helped clients of all ages and fitness levels improve health and wellbeing.
● Personally brought in over 40% of club’s personal fitness revenue.

Certifications
● ACSM health and fitness instructor
● Certified ACE Group Fitness Instructor
● Certified Group Exercise Instructor, AFAA
● Certified Personal Trainer, AFAA
● CPR and First-Aid Certifications

Joann Anderson
123 Willow St. Los Angeles, CA, 9000, (913)744-8902 , j.anderson@gmail.com

Dedicated Registered Nurse with 7+ years of experience assessing patient health problems,
maintaining medical records, and executing nursing care plans. Seeking to leverage proven case
management skills in your hospital. Licensed to practice in California, and possess a BS in
Nursing.

Professional Experience
Seacoast Rehabilitation Facility, Los Angeles, CA
Registered Nurse Supervisor, May 2014 – Present
● Skills: Skin and wound care, suctioning, catheter care, oxygen supply resuscitation, and glucose testing
● Supervise 30+ nursing staff and manage patient care in a 98 bed facility
● Train and mentor new staff with the newest innovations in patient care methodology, increasing efficiency
and reducing labor needs by 10%
● Performed, Monitor, and communicate patient health status with an interdisciplinary team of nurses and
patient care professionals

Orbit Healthcare co., Anaheim, CA

Registered Nurse – Dialysis & IV Infusion, Mar 2011 – May 2014
● Skills - Monoclonal antibody therapy, intravenous immunoglobulin (IVIG) infusions
● Managed patients suffering from end-stage renal disease (ERSD) and educated their families in care
practices
● Supervised the delivery of home dialysis therapy modalities, including HHD, CCPD, and CAPD
● Treated patients with enzyme deficiency, rheumatoid arthritis, and other chronic neurological disorders
other chronic neurological disorders
● Awarded Employee of the Month for outstanding service quality, patient care, and professionalism

Wentworth Memorial Hospital, Anaheim, CA

Registered Nurse Intern – Labor & Delivery, Sep 2009 – Mar 2011
● Skills – Labor, triage, circulator, baby/rover, birthing support, uterine massage, breast feeding initiation, pre
and post-operation care
 ● Accumulated 240 hours of intensive clinical experience managing 4 patients simultaneously, under
supervision
● Provided mother and newborn assessments and handled precipitous births, emergent c-sections, ectopic
pregnancies, and preeclampsia during rotations

Education
Northwestern University, Evanston, IL
● Bachelor of Science in Nursing, GPA: 4.0

Licenses & Certifications

● Registered Nurse: California, License # 85699012 – Expires March 2020
● Basic Life Support for HealthCare Providers (BLS) – Expires January 2018
● Advanced Cardiac Life Support (ACLS) – Expires February 2018
Kyle Medford
66134 Jacaranda Drive-Mission Viejo, California 92690, kmedford@gmail.com

Experienced, dedicated Fitness Trainer in Graduate School for Public Health program. As a
personal trainer, lead individualized workouts incorporating aerobic and anaerobic exercises.
Work with clients to evaluate fitness levels, set goals, monitor progress and blast through
plateaus. As a group fitness instructor, lead fun, energetic classes for diverse age groups and
fitness levels.

Education:

State University, Los Angeles, CA

Bachelor of science in Kinesiology, May 2015
Masters in Public Health, September 2016-currently enrolled

Profesional Experience

Academy One Gym, Los Angeles, CA

Personal Trainer | Group Fitness Instructor May 2015 to Present
● Built a strong client base with 97% repeat business and a roster of satisfied clients.
● Custom designed exercise, nutrition and strength/conditioning programs that enabled scores of
clients to achieve dramatic weight loss (up to 125+ lbs.); prevent/reverse type 2 diabetes; reduce
medication for depression, anxiety and hypertension; and adopt a healthier lifestyle.
● Guided clients through safe workouts modified to their fitness levels and medical considerations,
from obesity to hypertension, arthritis, sports injuries and post-surgeries.
● Developed and delivered fitness classes that consistently achieved filled-to-capacity enrollment
(up to 50 per class) and rave reviews.

Volunteer, AMB Physical Therapy Department, January 2015-May 2015

● Interacted with therapists in the implementation of exercise programs, teaching the use of
adaptive equipment, and utilization of water as therapy and other agents in patient care
● Transported patients, restocked supplies, provided tours of Wellness facility to new patients,
assisted with front office duties
Certifications:

● American Council on Exercise, 2016 to Present

● International Fitness Professionals Association, 2015 to Present
● CPR Certified- American Red Cross, 2011 to Present

Samantha Schwab
sns133@scarletmail.rutgers.edu, 10 Burlington ave. Melville, NY 11747, (631)327-7127

Objective: Program assistant

Education: Bachelor of Science Expected May 2018

Rutgers University the State University of New Jersey

School of Environmental and Biological Sciences
Major: Nutrition and Dietetics
Minor: Biological Sciences/Health & Society

Experience:

Nutrition Assistant at St. Peter’s University Hospital July 2016-current

● Utilizes room service software to accommodates all patient preferences/tolerances in accordance
with prescribed diet orders.
● Assists patients at the bedside in selecting menu if needed per prescribed diet order should the
patient be unable to call.
● Manually enters allergy information into CBORD when necessary.
● Enters tube feeding and supplement calculations into CBORD accurately and manually
discontinues tube feeding orders upon notification from hospital system.
● Completes calorie counts

Customer Service Specialist at Best Buy 2015-August 2016

● Communicate friendly and precise information to assist customers that require assistance, both in
store and over the phone
● Responsible for Phone call center and online orders
● Formulate new way for the store to increase customer satisfaction
● Compose work orders and product transfer for customer convenience
● Collaborate with over 20 employees to enable profitable sales

Volunteer Experience/Extra-Curricular Activities/Awards:

● Rutgers University Undergraduate Research Writing Conference Spring 2017
○ Award recipient for: Outstanding Research Writing Project Completed in
Writing for Business and Professions.
 ● Alpha Omega Epsilon 2015-present
○ Professional engineering and technical science sorority promoting women in
science. Prepares members for future employment and educational opportunities
in science fields/research
● Juvenile Diabetes Research Foundation 2012-present
o Volunteer, raised over five thousand dollars for research

References: Part IV:

Healthline. (n.d.). Chair Yoga for Seniors: Seated Poses. Retrieved December 11, 2017, from
https://www.healthline.com/health/fitness-exercise/chair-yoga-for-seniors#1
SparkPeople. (2013, October 25). Fitness Plan Generator. Retrieved December 11, 2017, from
http://www.sparkpeople.com/resource/fitness_plan_generator_details.asp?id=76