Body and Spirit

The Joy Of Exercising

Three Angels Broadcasting Network

Program transcript

Participants: Madison Turner, Dick Nunez, Brittany Nunez

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Series Code: BAS

Program Code: BAS000064


00:02 The following program is designed
00:03 to demonstrate simple workouts
00:05 that you can use to improve your health.
00:08 Be sure to consult your physician
00:10 before beginning any exercise program.
00:15 People always looking for joy in their life
00:17 and you can find that through exercise.
00:19 Are you wondering how?
00:20 Stay tuned and find out on body and Spirit.
00:53 Hello, I'm Dick Nunez, exercise physiologist
00:55 and principal of Miracle Meadows
00:57 and Mountain State Leadership Academy
00:58 in West Virginia. Welcome to Body and Spirit.
01:01 Today we're gonna be talking about joy,
01:03 something everybody wants
01:05 and we know that if we follow God's natural plan
01:07 we can have that. The Bible promises
01:09 if we keep God's commandments we can have joy.
01:13 That word "if" although it is only
01:14 two letters is a big one.
01:16 We part of keeping God's commandments
01:17 is taking care of ourselves as well.
01:19 So we're gonna focus in on that today
01:21 and by doing that and by doing exercise
01:24 we actually have some physiological responses
01:26 like the production of endorphin in our body
01:29 that gives us this feeling of euphoria.
01:31 So often I've seen people who don't want to exercise.
01:34 In fact, they are adamant of against doing it.
01:36 But when they finally start,
01:38 they realize it wow, I actually feel better.
01:41 And the more they do it, the more they like it.
01:43 And they even start getting that endorphin rush
01:45 even just thinking about exercise.
01:47 So the more we do it, truly the better we become.
01:50 We're gonna focus in on that today.
01:51 So I believe we're ready to get started.
01:53 Helping me out today will be Madison and Brittany.
01:56 Madison is a student
01:58 at the Mount State Leadership academy
01:59 and Brittany at the, at the elementary school there.
02:02 And Brittany is also my daughter.
02:04 So we're looking forward to having a good time today.
02:06 We're gonna start by doing some arm circles
02:09 and warming up the body, preparing for what is to come.
02:14 Okay, make nice circles here. Ten more times.
02:24 That's five, six, seven,
02:28 eight, nine, ten.
02:32 Now let's go back the other way.
02:33 Up and around, we're gonna see
02:35 if we can bring some joy in to our lives
02:36 of Brittany and Madison here in just a few moments.
02:42 And let's do five more,
02:43 one, two, three, four and five.
02:50 All right, let's start by working the chest.
02:52 We're going to,
02:54 in fact we're going to punch our hand here.
02:57 And we're gonna drive out and come back.
03:00 I want you to do 20 each way, focus on your chest
03:03 as you're doing it.
03:04 Good Madison that looks excellent.
03:06 Brittany, you're my counter.
03:09 Five, six, good going.
03:15 That fist clenched in there, focus on your chest.
03:19 You dictate how hard you're gonna work.
03:23 I've seen a lot of people in my life
03:24 who have been pessimistic
03:26 and you get them on a regular exercise program
03:29 and they'll become optimistic.
03:30 Their glass is no longer half empty,
03:32 it is now half full.
03:34 How many more Brittany?
03:36 Two more. Okay.
03:40 Switch over and push hard
03:43 each one push and push.
03:47 Good, keep going.
03:52 There is this exhilaration
03:53 when we get when we do exercise
03:54 as the blood starts pumping throughout the body
03:57 and to all the muscles.
03:59 And I've seen some people who, especially the older people
04:02 who don't exercise at all,
04:03 and then all of a sudden they start doing it
04:05 and they feel alive again.
04:07 So you want to enjoy that while we're young
04:10 because then you can just keep that alive
04:12 feeling all of your life. How many more, Brittany?
04:15 One more. Okay.
04:18 Hit the deck, we're gonna do a few pushups
04:20 to bring even more joy into our lives.
04:23 All right, let's just go from the knees
04:25 and let's do 20 of them.
04:28 The chest, it'll always be a tired
04:30 so this willhelp finish it off
04:32 by pumping some pushups off here.
04:35 You can use the wall at home to do this
04:38 or you can do with the less dep.
04:40 But the bottom-line is pushups are an excellent exercise.
04:44 Many men will say, oh, I haven't done those things
04:46 since I was back in the military.
04:48 But they're doing back in the military for a reason
04:50 that's because it's a good exercise.
04:53 And often times we avoid it because it's hard.
04:56 And we don't like to get down on the floor
04:58 and have to stroll around a little bit.
05:02 Okay. Up on the feet. I bet you feel better already.
05:05 Oh, yes. Okay, good.
05:08 Okay, let's lay back, stretch the chest.
05:13 Bring it across.
05:15 Pull the shoulders out. Okay, again back.
05:25 And bring it across with the scapula apart.
05:31 Hold that for five more seconds.
05:36 All right, good. Let's put the arms out
05:40 and do some arm circles.
05:44 This one always puts a smile on people's faces.
05:51 And go larger.
05:53 There is a lot of people out there
05:55 who can no longer move and they wish they could.
05:59 Smaller, often times we forget to count
06:02 our blessings and realize that the fact
06:05 we still can move should be a joy in our life.
06:09 Let's go larger now.
06:14 In fact, if we can make those muscles burn,
06:16 it's a good thing. Smaller,
06:21 now reverse it, and larger.
06:29 And smaller. In fact, this is so much fun
06:32 that's why I'm doing it with you.
06:33 I don't want you to have fun without me.
06:36 Get it back to the front.
06:40 Madison... I'm watching you.
06:45 Larger. Okay.
06:52 Those behind me have to remember
06:53 there is monitors around,
06:54 I can see what's going on, okay.
06:58 Now let's hold for one minute.
07:03 I will make sure our joy is completed
07:04 in the next 50 seconds here.
07:08 Good, hold them nice and parallel to the ground.
07:10 Up a little higher, Madison. There you go.
07:13 Good. Keep them up there.
07:18 Up higher, Madison.
07:22 See, I told she's gonna have fun.
07:24 Her joy is happening here.
07:26 The endorphins are being released.
07:28 Laughter brings endorphins out.
07:30 The Bible said, "A merry heart does well like medicine."
07:33 Even Paul, he said, "laughter does well like medicine."
07:36 So we're gonna, we're gonna get good dose today.
07:40 Do you know what?
07:41 This is going to burn a little bit.
07:44 Okay, we're down to 10 more seconds,
07:46 nine, eight, seven, six,
07:50 five, four, three, two, one.
07:55 Oh, feel that endorphin rush. Oh, that feels good.
07:59 Now let's whirl the shoulders.
08:05 That always feels good after I get down with that.
08:11 All right, let's go the other way now.
08:18 And five more,
08:25 okay good.
08:26 All right, Madison could you go get just one towel for us,
08:28 please, just one.
08:33 And you and Brittany are gonna have a little tug of war here.
08:36 And what you're gonna do is you gonna square off like this.
08:39 You gonna get the towel here. Grab it.
08:44 Okay. Now bend it a little bit.
08:47 Okay, you're gonna pull and pull...
08:50 Okay. Come on pull and pull, good.
08:56 And pull. Okay, Brittany you take my spot.
09:01 Nice steady motion. You can do this by yourself,
09:05 by just using the other arm to balance
09:09 where we wanna again make it a little more fun
09:12 and people will find that they have fun
09:14 when they have a workout partner.
09:19 Good, good, good, keep going.
09:25 Ten more. There is one and two.
09:30 Good job, Brittany, hang in there.
09:32 Three, four, five, six,
09:39 seven, eight, nine, ten.
09:43 Okay. Switch around.
09:45 So now you're leading with the other foot.
09:49 Okay, you're leading with the other arm.
09:52 Okay, and pull. Good.
09:56 This is working the upper back.
10:03 One time I was doing this on a show
10:04 and the guys actually gone into a row of tug of war.
10:06 So I am glad you're not-- you're not doing that.
10:09 Okay, come on keep going.
10:15 If you have a training partner,
10:16 husbands and wives, moms and dads,
10:20 sisters and brothers, dads and sons,
10:23 dads and daughters.
10:27 Keep going. Keep going.
10:31 Five more, one, two,
10:35 three, four, five good.
10:40 Okay, we're gonna keep going with our partner training.
10:43 I want you to kneel down in front of Brittany.
10:46 Okay, I want you to grab that palms up, Brittany.
10:50 Madison, you're gonna hold onto these ends.
10:52 Okay. Brittany you're gonna do curls.
10:54 Madison you're gonna give her a little bit of resistance.
10:55 Okay, up and down. Up and down.
11:01 Good, up and down. Keep going, good.
11:14 Keep the palms up, make sure you should
11:16 get some regular repetition.
11:17 Five more times,
11:19 one, two, three,
11:25 four and five, good. Switchover.
11:35 Right, curl up Madison, good.
11:38 That's so excellent.
11:39 Good full range that's what we want.
11:44 And even the person doing the helping
11:46 gets a little bit of workout here as well.
11:55 Ten more, Madison.
12:05 And five more.
12:10 Two more,
12:14 all right, Brittany, backup.
12:17 Okay, I want you to grab that, grab the ends.
12:22 Turn to the front get it up over your head.
12:25 Elbows up. All right press up overhead.
12:29 The elbows in.
12:31 Up, good. Up, up, excellent.
12:37 Keep going. And for those at home
12:41 if you don't have a partner
12:42 you can do this one arm at a time
12:44 by just holding the arm the other side.
12:48 I'll demonstrate that here in just a moment.
12:54 Three more.
13:01 Excellent. By doing at home,
13:05 you can just hold on with the other arm.
13:07 You can go down and push up.
13:09 Like this and that will still give you
13:11 somewhat the same effect by training on your own.
13:14 Okay. Madison,
13:20 keep over the head.
13:25 Good.
13:31 You're gonna feel the triceps
13:32 when you do this one.
13:34 Push and push ten more times.
13:40 The elbow's in, two, three,
13:45 four, five,
13:49 six, seven,
13:54 eight, nine, ten, good.
13:59 Okay, I like you do the stretch
14:00 where you reach up over the head
14:02 and get up over the arm and pull back, good, good.
14:07 And hold that steadily.
14:10 Ten more seconds, two, three,
14:15 four, five, six, seven, eight,
14:20 nine and ten, switchover.
14:28 Hold it to steady.
14:30 Each stretch you wanna hold
14:31 for about ten, twenty seconds.
14:33 Ten more, one, two, three,
14:37 four, five, six, seven, eight,
14:43 nine and ten, good. All right.
14:46 Let's get a few deep breaths
14:48 into the nose out through the mouth.
14:54 In to the nose out through the mouth.
14:58 Two more, in through the nose out through the mouth.
15:03 One more time.
15:05 Through the nose out through the mouth.
15:09 Next turn your head to the side and turn,
15:16 and turn and turn, three more each way.
15:21 Turn, turn,
15:26 turn, turn, let's do one more.
15:30 Turn and turn, good.
15:34 All right, we should be all nice
15:35 and loosened up and ready to do some leg work here.
15:39 All right, cross your arms and start squatting down.
15:43 Let's go for 20 of them.
15:46 Squats are on of the best overall exercise
15:48 we can do for the lower body.
15:51 Stimulates the gluteus maximus,
15:52 the back, thighs, the hamstrings.
15:59 How many is that, Brittany?
16:01 Seven or like that. Seven.
16:06 Keep going, good.
16:10 As long as you squat properly by pushing the hips back
16:14 and keep the knees from going over the feet.
16:17 We're just fine as far as protecting our knees.
16:23 How many is that?
16:24 Fifteen. Good, five more.
16:27 One, two, three,
16:33 four, five, good.
16:38 Now what we are gonna do is next step out to the side.
16:41 We gonna lunge down this way as much as you can
16:43 and back the other way.
16:45 Okay, now get up to way here, okay.
16:48 Now over, shift over.
16:51 Okay, and come up more before you go down.
16:52 Up and down. Good.
16:56 Up and down, up and down.
17:01 Up and down. Good.
17:04 Up down, up down, five more each way.
17:09 Up down, up down that's one,
17:14 up down, up down.
17:19 Up down, up down,
17:25 up down, up down,
17:26 one more each way. Down up down good.
17:33 All right, lay down your sides.
17:39 You get hold over an ankle.
17:40 Stretch your hand... the quadriceps,
17:42 excuse me, stretch your quadriceps, there we go.
17:49 Let's hold that for ten more seconds
17:52 One, two, three, four, five,
17:57 six, seven, eight, nine, ten, good.
18:03 Switch.
18:11 Okay, Brittany go back a little bit further,
18:13 instead of bringing it to your side there,
18:15 come back. There you go.
18:17 And just lift your leg back further.
18:21 This way.
18:23 Good, Brittany is extremely flexible
18:25 so for her getting a little more of stretching
18:27 as to go that extra mile.
18:30 Most folks I don't think have to worry about that, however.
18:36 All right, lean your back.
18:38 Pull up your knee up to your chest.
18:43 Pull and see you feel it in your hip.
18:47 Hold that for ten more seconds,
18:49 one, two, three, four, five,
18:54 six, seven, eight, nine, okay, leg straight up.
19:01 Grab behind your leg and pull it towards you.
19:04 This time you should be feeling
19:05 a more in the hamstring. And hold that.
19:10 Hold, hold, hold ten more seconds,
19:13 one, two, three, four, five,
19:19 six, seven, eight, nine, ten.
19:24 Switch, pull it near to the chest.
19:29 Hold.
19:34 Good. Keep pulling.
19:39 Ten more seconds.
19:40 One, two, three, four, five,
19:45 six, seven, eight, nine
19:49 put your leg straight up.
19:52 It's behind pull, one, two, three,
19:57 four, five, six, seven,
20:02 eight, nine, ten, okay.
20:06 Put your-- keep your shoulders down,
20:07 so that arm can,
20:08 make sure they come across like that.
20:11 Okay. Yeah. No, no, top of each other.
20:17 You should feel that stretch in your hip and your back.
20:22 Hold that for ten more seconds.
20:23 One, two, three, four, five,
20:29 six, seven and look you've come to eight, nine, ten.
20:33 Switch. We'll go the other way.
20:43 Okay, Madison trying to trying to bring up more,
20:44 so there you go. Good.
20:47 Hold that for ten more seconds.
20:48 One, two, three, four,
20:52 five, six, seven, eight, nine, ten, okay.
20:59 Bend your knees.
21:00 Bring them up towards your chest.
21:03 Okay, like Brittany is doing there.
21:05 Bring it up, okay.
21:07 And bring your hips back down.
21:09 Okay now back up. And down.
21:12 And up and down.
21:16 And up, this is called the pelvic tilt.
21:18 It's good for the abdominal.
21:20 For some it might be difficult,
21:24 might not be able to bring it quite this far.
21:27 Keep going. Ten more, one,
21:34 two, three,
21:39 four, five, good,
21:44 six, seven,
21:49 eight, nine and ten.
21:54 Put your feet on the ground,
21:56 hands behind the neck.
21:57 Okay, crunch up, up, down. Good.
22:04 Chin up as you come up.
22:10 Keep going.
22:17 Good, ten more.
22:25 And five more.
22:33 Okay, over on your stomach.
22:37 Hands bind your back. Lift your chest up
22:43 and get the chest off the ground and down.
22:46 Up and down. Up and down,
22:51 Up and down.
22:53 Keep going, up and down.
22:56 Up and down. Up and down.
23:02 Up and down. Ten more, one,
23:07 two, three, four,
23:13 five, six, seven,
23:20 eight, nine and ten, good, up on the feet.
23:29 Okay, hands bind the back.
23:32 All right, let's crunch over.
23:35 And up and lay back, and over.
23:42 And up and lay back.
23:45 Contract the abdomen and over.
23:48 Up and back, good keep going, over.
23:54 Up and back.
24:03 Each time you bend over focus on contracting the abs,
24:08 you lay back and feel the stretch.
24:12 Good, good, keep going.
24:16 We're gonna do ten more of those.
24:21 That's one,
24:25 two,
24:29 three, four.
24:36 Keep slow, five,
24:41 six, seven,
24:45 three more,
24:48 eight,
24:52 nine and ten.
24:57 All right, we gonna do some trunk rotation.
24:59 Turn, turn. Good, we gonna do 20 each way.
25:05 It's 2, 3,
25:10 4, 5, 6,
25:18 7, 8,
25:23 9, 10,
25:29 11, 12, 13,
25:36 14, good, 15,
25:41 16, 17, 18,
25:47 two more, 19 and 20. Now we'll finish up.
25:52 We're gonna just a big breath,
25:55 arms up, bend around and down.
25:59 Again up around, down,
26:04 again and down two more.
26:09 Up around down, last one.
26:13 Up around and down. Good. Okay.
26:18 Thanks a lot, ladies. We're all done.
26:23 We find that we go against God's natural plan
26:27 by eating improperly, by not getting enough rest,
26:30 by not getting enough fresh air.
26:32 Bad things can happen to us, and we won't have joy.
26:36 Anytime we have that problem
26:37 or we are going against God we end up state of dis-ease,
26:40 which will cause disease.
26:43 Fact is, it's been estimated
26:44 that up to 80 percent of all disease
26:47 originates in your mind.
26:49 And by having a good healthy brain
26:51 by getting endorphins going,
26:52 it will help you immensely to get
26:54 a medical fix of endorphins is extremely expensive.
26:58 But you can have it naturally by getting
27:00 a regular exercise program and also another thing
27:03 that find that gives you joy,
27:05 enjoy abundantly as you ever regular prayer life
27:08 and a worship time with God.
27:10 That finally people are worshipping
27:12 and praising the Lord, they're actually healthier
27:14 and scientific research has found already that people
27:18 who partake in regular prayer are going to be
27:21 healthier and happier.
27:23 Exercise is a part of that
27:25 because as people get into condition
27:27 they just feel good about themselves.
27:28 The spring comes back to their step.
27:30 They just feel alive again.
27:32 When you feel weak, you feel low
27:35 and when you feel strong, you feel young.
27:37 If you struggle get out of the chair,
27:39 there's no joy there, but when you can bounce around
27:42 and do whatever you want to do
27:43 then your joy will abound.
27:45 Remember to do it all for the glory of God.
27:47 Philippians 4:13, says
27:49 "I can do all of things through Christ
27:51 who strengthens me."
27:52 God bless you we'll see you next time.


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Revised 2014-12-17