Participants: Dick Nunez, Madison Turner, Brittany Nunez
Series Code: BAS
Program Code: BAS000106
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00:02 The following program is designed
00:03 to demonstrate simple workouts 00:04 that you can use to improve you health. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:15 People trying for many different reasons, 00:17 but didn't get the best benefits of all by training 00:19 for God's glory. Stay tune and find out 00:22 how next on Body and Sprit. 00:53 Hello, I am Dick Nunez, Exercise Physiologist 00:56 and Principal of Miracle Meadows 00:57 and The Mountain State Leadership Academy 00:58 in West Virginia. Welcome to Body and Spirit. 01:01 During my career in athletic clubs 01:04 and also working at the Wellness Center 01:06 I found the people trained for many, 01:07 many different reasons, some for health, 01:09 some for athletic prowess, 01:11 some for just vanity purposes, 01:14 and I find that those who trained for the glory of God 01:17 obtain the greatest success. 01:19 Back in my early years when I was involved 01:20 in bodybuilding and power-lifting 01:22 I found that any little thing could set me back 01:25 and put me very depressed 01:26 because my workouts weren't going away as I wanted to. 01:29 As I became a Christian, I changed my whole 01:31 concept of exercise and simply wanted to train 01:34 for the glory of God 01:35 and did the best I could without worrying about 01:37 what type of crown I might get 01:39 my training were much better. 01:40 So, instead of looking corruptible crown 01:43 we should be looking at the incorruptible crown 01:45 to have forever in eternity. 01:47 I think we are ready to get started. 01:49 Helping me out today will be my daughter Brittany 01:51 and Madison. Brittany is a student 01:53 of Mountain State Elementary 01:55 and Madison is a student at Mountain State Academy. 02:01 Alright, let start by a little warm up. 02:03 Please go and turn, and reach and reach, 02:09 and reach, good. Keep going. 02:16 As you do this, trying stand off your toe as well. 02:21 Let's do 10 more each way. 02:25 There's 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, good. 02:51 Alright, lets put your hands in a prayerful position. 02:53 Pray that we survive this. 02:55 Let's put your hands out now, we gonna push out 02:59 and we gonna draw back and out, 03:02 and back, and out, and back, out, and back, 03:12 and out, and back, 10 more times it's 1, 03:20 and 2, and 3, 4, 5, 6, 7, and way out 03:34 8, 9, and 10. Now we gonna go down 03:41 press, press to feel the pectoralis 03:45 muscles fully contract versus chest muscles 03:50 and press down, press down, 03:53 keep detention on your hands, 03:54 it's five, 10 more times 1, 2, 3, 4, 5, 04:05 five more times 1, 2, 3, 4, and 5. 04:15 Good. Let's go up top, press up, 04:19 and down, up and down, up and down, up, 04:26 and down, there is 5, and 6, and 7, 8, 9, 10. 04:42 We got five to go 1, and 2, and 3, and 4, 04:54 hold at the top, hold it, hold it, 04:57 hold it for 10 seconds 1, 2, squeeze hard 3, 4, 5, 05:03 6, 7, 8, 9, and 10. Good, that was fun. 05:12 Oh, yes pain is fun. When we train to the glory of God, 05:14 it's fun. Put your hands behind your head. 05:16 Stretch yourchest back. 05:21 The greatest progress I've seen for people 05:23 who just simply want to train to glorify God. 05:30 Now we're gonna five seconds 4, 3, 2, 1, good. 05:37 Bring it across. I was reading about a doctor 05:41 who was an atheist and then he got into meditation, 05:45 he was totally defied against prayer, 05:48 but he saw that people that were prayed for 05:50 truly had much better success and recovery 05:53 and so we believe that not praying 05:56 for his patients was like withholding a great drug 06:00 or surgical procedure that would make them well. 06:02 Relax shake it out. Let's get a couple 06:05 of breaths in and out, in and out, good. 06:13 Alright, let's reach out, grab hold your wrist 06:16 and pull back and reach out, like you are sawing 06:20 some wood. Okay, I used to chainsaw 06:25 so I am done you keep going. 06:29 Reverse your feet Madison, there you go, that's better, 06:32 reach way out, good, good. How many is that Brittany, 06:43 13, 14, 15, reach out more so down. 10 more 1, 2, 3, 06:52 4, 5, stay together 6, 7, 8, 9, 10. 07:01 Reverse it, good , to the big stroke on that pull 07:07 and pull and pull, pull, pull, good, pull, 8, 9, 10, 07:21 11, 12, 13, reach out, 14, 10 more, 1, 2, 3, 4, 5, 6, 07:38 7, 8, 9, and 10, good. Turn over you head, 07:45 stretch latissimus area, 07:49 both Madison and Brittany are capable doing the walk 07:53 behind your back. I'm not even going to try 07:57 and show how far I would get, 08:00 hold that for five more seconds- 5, 08:04 4, 3, 2, 1, switch. 08:11 When I was the Wellness Director at Black Hills, 08:12 we found that those who had the greatest progress 08:15 were those who were prayed for over 08:17 regular praying for their success in the program. 08:19 So, having that spiritual walk 08:22 will help you in so many ways, 08:23 whether this being the best you can be 08:25 or recovering from an injury 08:27 or for preventing disease. And relax, alright lets put 08:33 your arms out, now what we're gonna next Madison? 08:38 Good I'm glad you know. Let's do some little circles. 08:41 This is a long standing favorite on the 08:46 Body and Spirit show. People beg for this. 08:49 They write-in for this, do you believe that. 08:51 No. Okay, well I didn't either, 08:53 but it sounded good. Now lets go smaller, 09:05 and now bigger, and smaller 09:11 now lets go backwards, the reason why 09:13 we do the rotation as we find that it brings 09:15 more muscles into play, 09:19 around, light as work deltoids which are the 09:22 caps of the shoulder, but also the muscles 09:24 up to the upper back, the rhomboids, 09:28 the Trapezius, the greater Scapula, 09:32 Teres muscles, infraspinatus, 09:34 supraspinatus, there is a whole bunch of back there. 09:36 Okay a little smaller, now let's go forward again, 09:40 and backwards and forwards and backwards, 09:46 bigger, and smaller back to the front. 09:54 And I think we are above way to hold. 09:59 Madison is laughing, she is enjoying herself. 10:05 Hold that, must be what, that's right, thank you. 10:15 There is 20 seconds, keep holding, 10:19 for those at home if you need to drop your arms fine, 10:22 for the girls behind me keep your arms up. 10:26 There is 30, palms should be parallel 10:28 to the ground palms down, hold it, it's 40, 10:38 coming to final countdown ladies. 10:42 Oh, you are not struggling at all, 10:43 get those arms a little higher, there you go, 10:46 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. 10:55 Oh, it feels good when you put it down. 10:58 Alright, let's roll the shoulders up and around, 11:01 and up and around, and up, and up and up, 11:08 up, up good, 8, 9, 10, five more 1, 2, 3, 11:22 4, 5, all the way. 11:31 Good 10 more 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 11:48 Now shrug up high, back down, up and down, 11:53 up, and down, up, down, up, five more 1, and 2, 12:05 and 3, and 4. Hold it up for 10 to 1, 2, 3, 4, 5, 12:15 6, 7, 8, 9, 10 good. Shake it out, 12:23 okay grab and hold your arm, pull it across, 12:25 stretch your shoulder. Felt good? 12:32 Yeah it does. Good. Doing okay Madison? 12:35 Yeah. 10 more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, 12:47 and switch, pull, steady pull, alright, 12:54 stretch as we are holding for 10 to 20 seconds. 12:56 We don't wanna be ballistic at all. 12:57 We wanna steady, smooth pull, 12:59 don't snap or tear trying apart. 13:05 Until, but still worth of a try. 13:07 Five more seconds, 1, 2, 3, 4, 5. 13:12 Let's look up to the ceiling and down, 13:16 and up and down, and up and down, up, and down, 13:23 up and down, up, down, up, and down, up and down, 13:33 up, down, up, down, five more, up, down, 13:40 up, down, up, down, up, down, up and down. 13:50 Side to side, over, over, good over, 14:00 10 more each way, there is 1, 2, 3, 4, 5, 14:15 6, 7, 8, 9, and 10. Turn this side, 14:26 and turn, and turn, turn, and turn, 14:32 good, keep going 4, 5, five more, 1, 2, 3, 4, 14:46 and 5. Good. Alright, lets do some bicep work. 14:51 Now take your palm up, put your hand over curl up 14:55 all the way down, curl up all the way down, 14:59 I want 25 Brittany, okay. Keep counting. Good. 15:07 You good there, that's 10 right; 9, 10. 15:19 It's important keep your palm up 15:20 when you do the curls supernatural wrist 15:23 so you are turning your thumb out 15:27 and get full range of motion. 15:31 How many is that? 19, 20, five more 1, 15:37 2, 3, 4, 5. Switch, okay 25 on this side. 15:49 You find your training is really enjoyable 15:51 when you realize that our body is not our own 15:54 as above with the praise and we simply glorifying 15:57 God with our body and many people that are in churches 16:00 they think that they don't have to exercise. 16:02 It is waste of time. But, that's not how God has 16:05 made our bodies, would be good source of everything 16:07 including ourselves. How many is that? 16:11 21, alright four more, 1, 2, 3, and 4. Shake them out. 16:18 Get a good breath and out, and in and out, 16:27 one more time in and out. 16:33 Alright, we will take our arm from up in this position, 16:35 block it and push out, draw back, push out, draw back, 16:40 we're gonna for 25 here. No problem, 16:46 give yourself some resistance, 7, 8, 9, 16:53 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. 17:11 Five more 1, 2, 3, 4, 5. Good, other side, 17:21 push out, push out, hold the way, and five, 17:29 keep your elbow up, 6, 7, you might find you off side, 17:33 a little more difficult to coordinate, 17:36 stay with it or get better, 11, 12, 13, 14. 10 more, 17:47 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Good, shake them out. 18:04 Ready to do legs, I think so. I'm not, 18:07 let's do a couple of breaths, in and out, 18:11 and in, and out. Alright, we can do 18:15 some 10 seconds squats today. 18:18 Put your feet in proper position when we squat. 18:20 Well, I make sure we sit back into our squat, 18:22 you do not want our knees to go over our feet, 18:24 want to keep our chest up, there is little bony 18:26 protuberance called the Xiphoid Process of the 18:28 base of the sternum. Go and try, and have that up, 18:31 heads up and cross your arms, are you ready? 18:35 Are you ready? Down slow 1, 2, 3, 4, 5, 6, 18:44 7, 8, 9, 10. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, down 2, 18:59 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6, 7, 8, 9, 19:14 10. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6, 19:30 7, 8, 9, 10. Down 2, 3, 4, 5, 6, 7, 8, 9, 10. 19:43 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Down 2, 3, 4, 5, 6, 19:57 7, 8, 9, 10. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Down 2, 20:12 3, 4, 5, 6, 7, 8, 9, 10. Up 2, 3, 4, 5, 6, 7, 8, 9. 20:28 Two more 1, 2, 3, 4, 5, 6 7, 8, 9, 10. 1, 2, 3, 4, 20:42 5, 6, 7, 8, 9, 10. Last one 2, 3, 4, 5, 6, 7, 8, 9, 10. 20:56 1, 2, 3, 4, 5, 6, 7, 8, 9, down and hold for one minute. 21:14 I don't want a lot to say during this time. 21:16 So, we will take a moment of silence 21:18 to try and get through this. 21:26 It's 15 seconds, if you need to bail-out at home 21:30 that's fine. No, you two don't do, 21:33 that's right. You need to suffer through with me. 21:36 Chest up, chest up, down a little more, 21:39 good. It's 30. Hang-in there. 21:50 This is when you have to think about doing at 21:51 all the glory of God and claim the promises. 21:55 It's making your muscles stronger. 22:00 I think that's the best way to look at it. 22:01 That's right, and five more seconds 4, 3, 2, 1. 22:13 Okay, you are in sometime to stretch. 22:16 Okay, lay down on your sides. 22:20 Get hold off your ankle, pull back, 22:23 while I catch my breath. Stretch once, that's right; 22:31 get your stretch and catch your breath. 22:34 Yeah, but I need to keep trying to talk, 22:37 10 more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9. 22:47 Roll over. Good. Hold that, so feels good? 22:59 Yes, it does. Madison? Sure. Why not, right? 23:04 10 more 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 23:15 Sit up facing me. Feet apart, grab and hold 23:19 your left leg, pull down, good. 23:29 Both Brittany and Madison are fairly flexible, 23:31 for those at home may not be able to closer this far 23:33 and you reach. Alright, let's switch to the right leg. 23:41 But, this will give you a good goal for something 23:43 to shoot for. Hold that, 10 more seconds 1, 2, 3, 4, 23:55 5, 6, 7, 8, 9, 10. Lean forward, way into it, 24:03 good, good, good, good, good. Excellent. 24:10 10 more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 24:22 Lay back, crunch time, something like lunch time 24:28 except more beneficial. Put your hands behind your head, 24:31 over to your neck actually. Crunch up 20 times up, 24:34 down, up, down, good, up, down, up, down, up, down, 24:42 up, down, up, down, up, down, up, down, up. 24:49 10 more 1, and 2, 3, 4, 5, 6, 7, try up to chin up 25:00 more Madison 8, 9, 10. Bring your feet off the ground, 25:05 cross off the heels and crunch, 2, 3, 4, 5, 6, 7, 8, 25:18 9, 10. 10 more 1, 2, don't jump Madison, 3, 4, 5, 25:27 6, 7, 8, 9. Leg straight up, and go, 2, 3, 4, 5, 6, 25:43 7, 8, 9, 10. 10 more 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 25:59 Good, turn over on your abdomen, 26:01 I want you to push up on to your arms. 26:03 And stretch your abdominal wall, okay up, good. 26:11 Brittany use you makes a 90 degree angle here, 26:13 it's not normal, she is very flexible back there. 26:19 It does feels good too. Yes, I know it feels good 26:21 especially when can do it. Most people although 26:24 Brittany, if they gotten in that position would no 26:26 longer feel good. Alright, up on your feet. 26:34 And let's just cool down with some trunk rotation. 26:36 Good. Nice and slow. 26:44 God made our bodies to turn, 26:46 so this is okay to do as arms do not be getting 26:49 too ballistic with it or I really don't advise 26:52 using the weights on this because you can damage 26:54 your spine and nice easy turn and very helpful 26:58 and wanna keep those muscles limber 27:01 and prepare to do whatever it is called up on to do. 27:03 Let's do 10 more. There is 1, 2, 3, 4, 5, 6, 7, 27:20 8, 9, 10, good. Thank you ladies, we are all done. 27:29 God calls us to be good stewards of everything, 27:31 on time, on money and yes even how we take care 27:35 yourselves. Exercise should be regular part 27:37 of everybody's life, especially those 27:39 who claim Jesus his Lord. Remember always to do 27:43 these things for the right reasons, 27:44 not for self clarification in vanity, 27:46 but do it all for the glory of God. 27:48 We can do all things through Christ who strengthens you, 27:51 Philippines 4:13. God bless you and see you next time. |
Revised 2014-12-17