Participants: Dick Nunez (Host), Richard Nelson and Cindy Hanson
Series Code: BASA
Program Code: BASA000056
00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your health.
00:09 Be sure to consult your physician before beginning
00:10 any exercise program.
00:15 Have you ever want to exercise, but simply lack
00:17 the motivation. That's we're gonna talk about next
00:20 on Body and Spirit Aerobics.
00:48 Hello, I am Dick Nunez Wellness Director of the
00:50 Black Hills Health and Education Center.
00:53 Welcome to Body and Spirit Aerobics.
00:55 Have you ever got up in the morning and looked
00:56 in the mirror and thought hmm I need a change
00:58 of lifestyle, but motivation is sadly lacking
01:01 when it comes to changing your diet and getting into
01:03 a regular exercise program. Well,
01:05 we're gonna talk about that as we get into our exercise.
01:08 Helping me out today will be Richard and Cindy.
01:13 We're gonna start by loosening up and while we're
01:15 gonna do that, is we just gonna reach out the right,
01:17 now reach for the left and then out with the right,
01:20 and now with the left, and now with the right,
01:23 and left, and right, and left. We're just warming up,
01:29 and right, and left, and right, and left,
01:35 reach out and reach, and reach, and reach, and reach.
01:40 So, its feel kind a good and reach, and reach, and reach,
01:45 and reach, reach out and stretch, and reach, and reach,
01:51 five more each way, and there is 2, and 3, and 4, and
02:03 5.Okay, squeeze your hands together and then turn
02:06 and press them out, draw back in, and push out,
02:11 and back and push, and back. Keep your tension
02:17 on your hands the whole time. The harder you push,
02:21 the more benefits you get, and press.
02:25 We're gonna start out by doing a little bit of upper
02:28 body work and then as we get into our aerobic training,
02:34 I'll start talking to you about motivation;
02:36 hopefully will help somebody today, and press out
02:40 and back, press out and back, press out and back,
02:46 and press and back, and press and back,
02:51 and press and back, and press out.
02:56 Let's go 3 more times, and push and back,
03:02 and push and back. Okay, let's go up and down,
03:06 and up and down, press up and down, and up and down,
03:13 push up and down, and up and down.
03:18 Five more, down, press up and down, and up, last two,
03:25 push up and down, last one up and down.
03:27 Okay, hands behind the head, push the elbows back,
03:35 stretch your chest and now you give yourself a nice
03:39 good morning hug. Pull the shoulder blades apart,
03:48 okay and relax. Hands behind the head again,
03:51 push back and one more time, give yourself a hug,
04:03 okay, good. Alright, for our back we're gonna get our
04:07 feet apart little wide and shoulder width, bend your
04:09 knees slightly, bend over at the waist.
04:11 Have your chest up, reach out, pull back into you
04:15 and then reach, and pull and reach, and pull and reach.
04:21 Squeeze your shoulder blades together and then
04:24 push them out as far as you can, together and out,
04:28 together and out, together and out.
04:32 Bend over just little more Cindy, there you go and out,
04:37 and pull and out, and pull and out.
04:40 Squeeze your shoulder blades back and out,
04:43 and squeeze and out, and pull and out, and pull and out.
04:50 Five more times and out, 2 and out, and 3 and out,
04:56 2 more, pull, and pull. Okay, stand up, reach up
05:01 and we're gonna pull down like this and reach back up,
05:05 and pull and up, again we're working on pulling
05:10 our scapula together, each time pull and up,
05:16 and pull and up, pull, reach up, and pull and reach,
05:23 and pull and reach, and pull and reach, and pull and reach,
05:31 and pull and reach, and pull. Five more times,
05:32 pull and reach, pull and reach, pull and reach,
05:39 our last two and pull, good. Alright, let's get
05:44 the arms out to side, we're gonna do some arm circles.
05:47 But today we're gonna walk them into the middle
05:49 as we do them. So, you churn the air and coming close
05:55 together. Okay, now let's reverse the direction
05:58 and go back out. Arm circles are good way to get
06:04 a good shoulder workout. Okay, back in the other
06:06 way, but if you have to put your arms down and rest
06:12 just a little bit. That's alright too for those at home
06:16 of course Richard and Cindy don't get that luxury.
06:18 Now, I don't say go back out yet,
06:21 I would stay with that command.
06:23 That's why I'm standing in the middle here;
06:26 okay now let's go back out the other way.
06:30 Okay, we're turning them out, turning them out,
06:34 turning them out. Okay, now we back out,
06:35 now we're gonna turn them forward and walk
06:39 them back in again. Okay, now let's rotate
06:46 at the other way and work our arms back out.
06:48 Okay and let's hold it right there,
06:55 this is a good part Richard. This will put a big smile
06:57 on your face, we're gonna hold it for one minute.
07:02 How you're doing Cindy? Fine. Fine,
07:04 good, I'm doing fine too, thanks for you're asking.
07:11 Okay, we're at 15 seconds; you should start to feel
07:16 the burns starting to creep in about now.
07:21 That was in a firm, I guess.
07:22 Yeah. Yeah, okay and so like I've said many times.
07:26 If you have to drop your arms at home,
07:29 do so and then put them right back up as soon
07:30 as you can. When the lactic acids starts building up,
07:33 if you put your arms down, you will get 50 percent
07:36 of your strength back in just two seconds and that
07:38 lactic acid will immediately start running
07:40 it's way back to the liver and comeback into the body
07:44 as glucose again, where the liver converts the lactic acid
07:47 back into glucose. So, it's really an incredible system
07:50 we have, down to our last five seconds,
07:53 4, 3, 2, 1 and relax. Now, let's roll the shoulders back.
08:06 You may not have heard that at home,
08:07 but Cindy gave a big sigh of relief when we put
08:09 our arms down. Okay, way up and around,
08:17 up and around, up and around.
08:23 Alright, let's go the other way, rolling shoulders feels
08:26 really good after doing a hard shoulder workout.
08:31 At least I like it. How does it feel for you Richard?
08:33 It's working. It's working. Okay let's go five more,
08:41 1 and 2, and 3, and 4, and 5.
08:47 Alright, let's stretch our shoulders out,
08:48 just put your right arm out straight,
08:50 and now point it over to the left as far as you can.
08:53 Reach up with your left hand, behind the elbow
08:55 and give it at steady pull. Don't reap on it,
08:59 make it steady, hold it. We're gonna hold for about 15
09:04 seconds. Should just feel stretch, it
09:07 should not be uncomfortable. Stretching is not designed
09:10 to try and make your joints so they hyperextend.
09:13 If you hyperextend your joint then it becomes weaker.
09:17 Okay, left arm out, point over the right,
09:21 put your right hand behind the left elbow and give it
09:24 a good pull. Okay, you are having fun yet.
09:35 Oh! Yeah. Okay. I'm fine.
09:38 You will in just a moment. Okay relax.
09:46 We're gonna do some squats to start into our aerobic
09:48 exercise, but we're gonna do our squats
09:50 with a little modification. We're gonna do 10
09:52 second repetitions, okay. So, I want good form,
09:55 cross your arms across your chest, and get your feet
09:58 apart just a little more and so when you start
10:00 your squat, the first motion is gonna be pushing
10:02 your hips back. But you still keeping your chest up,
10:05 so it's like you are reaching your gluteus maximus
10:08 for a chair little bit behind you, okay.
10:11 So, we're ready 1, 2, 3, 4, 5, 6, 7, 8, 9, down,
10:21 down, down, down, down, down, down.
10:23 Okay and start back up slowly 1, 2, 3, 4,
10:27 5, 6, 7, 8, 9, 10, back down, 2, 3, try and stay smooth
10:37 4, 5, 6, 7, 8, 9, 10. Up slow, 1, 2, 3, 4, 5, 6, 7, 8,
10:50 9, back down, try not to bounce on the count,
10:53 just try and go steady 3, 4, 5, 6, 7, 8, 9, 10
11:02 and up 1, 2, 3, 4, 5, 6, 7, 8, 9, back down 1, 2, 3,
11:14 4, 5, 6, 7, 8, 9 and 10. Up, 2, 3, 4, 5, 6, 7, 8, 9,
11:31 back down 1, 2, 3, 4, hips back 6, 7, down,
11:39 down, down, down. Up, 2, 3, 4, 5, 6, 7, 8, 9, 10 and
11:52 down 2, 3, 4, 5, 6, 7, try and go way down Cindy 8,
12:01 down, down. Now, up 1, 2, 3, 4, 5, 6, 7, 8, 9, back
12:12 down, 2, 3, 4, 5, 6, 7, 8, 9, 10 and up 2, 3, 4, 5, 6,
12:28 7, 8, 9, back down 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
12:40 And up just a little bit and hold that for twenty
12:44 2, 3, 4, 5, we're doing great 6, 7, 8, 9, 10, 1, 2, 3, 4,
12:57 5, 6, 7, come out of it. Stepping go ahead,
13:02 start stepping and do it step, step, step, very good.
13:09 Now, we're having fun right Richard. I bet.
13:11 No doubt now. Now when we do squats we wanna
13:15 make sure the knees stay over the feet and both
13:19 of our participants were doing it very well,
13:21 very important to do that. Otherwise if you shut,
13:24 shoot your knees out past your feet,
13:26 then you can start irritating your knee and
13:28 that's why it's important to sit back into the squat
13:30 that allows you to get in proper form and then
13:33 you just try and keep your chest up.
13:37 Now, we're getting into the Aerobic part.
13:41 So, we'll start talking about motivation here a little bit.
13:44 Motivation is really comes down to discipline. Often
13:47 times you think of discipline is a bad word because
13:50 when we're disciplined as a child we feel like,
13:53 oh! we are in trouble, but for the parent,
13:55 when you discipline a child, what you really trying
13:57 to do is teach them lessons, so they won't make the
14:00 same mistakes again and so when you take the word
14:02 discipline. It is from the same route word is disciple
14:06 and if somebody says. I'm discipline when it comes
14:09 to exercise. What are they saying?
14:10 They're saying I'm gonna do it, I'm motivated,
14:13 nobody is gonna have to twist my arm.
14:16 Okay, let's pick it up just a little bit and in our society
14:21 today we see a great lack of motivation
14:23 and discipline especially amongst our youth because
14:26 they too busy wanting to watch the television
14:28 or play on their computers and so forth,
14:30 and there are so many people out there trying
14:31 to make a fast dollar and that becomes their main
14:34 motivation. And that motivation shouldn't
14:36 be about money, it should be about serving God
14:38 and using our abilities to our fullest. How are we doing?
14:44 Alright. Okay let's transition to a different movement,
14:47 hands on the hips. Let's step back with the left,
14:51 comeback in, back with the right, back in,
14:53 step back with the left and right, and left and right,
15:00 and left and right, and left and right, and left and right,
15:08 and left and right, and left and right, and left and right,
15:17 and left and back, and left and right.
15:24 Step back, step back, and back, and back, and back,
15:31 step back, step back, and back, step back, and back,
15:38 step back, and back, and left and right, left, right,
15:46 10 more seconds and left and right, left and right,
15:52 and 3, 2, 1. Go back in your step. Another aspect
16:01 of motivation is nobody can do it for you.
16:05 The Bible tells us to workout our salvation
16:07 with fear and trembling. One time, we had a couple
16:11 of sisters come to our wellness program.
16:12 One was extremely fit, one was just the opposite
16:16 and the one that was not very fit was very overweight,
16:18 severe diabetic to the point where they're gonna cut her
16:20 legs off. In last desperate attempt to help her,
16:23 the fit sister paid for both of them to come out
16:26 to our wellness program. Within three days,
16:28 the unfit sister had her glucose drop 88 points,
16:33 the fit sister was thrilled, and so was the unfit sister.
16:35 She went up to call her husband and told him
16:38 the good news and said I miss you and he said
16:41 well come home then. And so she started packing
16:44 her bags to go home and the fit sister goes,
16:46 what are you doing. Well, my husband misses me,
16:48 so I'm going home and she said all is you told him
16:51 is you missed him and he replied just to come home
16:54 then, and she said how do you know that. Well, because
16:56 I know him and that's just the way he is and so the fit
16:59 sister being beside herself called the husband
17:01 and said look my sister, your wife is doing so well.
17:05 Let's keep her here and he goes,
17:08 if she wants to go come home let her go and he said
17:10 well look, and she said look. I paid for the program,
17:13 you come and take my place, you're my treat and he said
17:16 no and she said why. Because that's a health place
17:19 and I'm not interested in getting healthy he said
17:22 and finally the sister pleaded she said don't you
17:25 understand there if my sister, your wife leaves here.
17:28 She could die and the husband said I don't care.
17:34 There was nothing else she could say, so the unfit sister
17:37 climbed in her car and go away and the fit sister
17:40 came up to me and said now what do I do and I said well.
17:43 Now, you have a reason to stay because
17:45 now you have stress and she goes that's right why
17:48 should I let her back, I wanting to help herself get
17:51 in my way of keeping a happy and healthy life.
17:54 So, we have to be motivated and nobody can do it for us.
17:58 Okay, how we doing, we still step in away.
18:00 Alright, let's pick it up just a little bit.
18:08 I know that's kind of sad story, but definitely proves
18:10 a point, you know. That's right.
18:13 Of course there is a lot of ledge we know,
18:14 you can lead a horse to water, but you can't make a
18:17 drink, what we're gonna say Richard.
18:18 A loving husband. A loving husband,
18:20 that's right. Okay, we're gonna do some side steps,
18:23 let's go to our left and step, and step,
18:26 and together step, step, step, step, step.
18:33 Okay, let's bend the knees, by bending the knees
18:39 we put more stress upon the thighs.
18:42 Make a little bit tougher movement or maybe
18:46 you notice that. Yeah.
18:47 Okay, starting to get warm yet Richard. Yeah.
18:54 Okay, Cindy. I'm fine You're fine, okay we will
18:58 work a little harder then. Thanks Cindy.
19:02 That's what you call teamwork. Okay bend the knees.
19:13 Keep working on, keeping those bend,
19:17 right, left, right, left right, left, right, left,
19:25 right, left, right, left, right, left, right, left,
19:34 right,left, right, left, right, left, right, left.
19:38 Ten more 1 and 2, 3, 4, 5, 6, 7, 8, 9, back into your step,
19:57 very good. Okay, let's try and lift the knees high.
20:05 Richard you got this marching motion down, very good.
20:13 That's one of the reason why personal trainers
20:15 are so popular nowadays because people lack
20:17 the motivation to get into an exercise room and do it
20:20 themselves and so it helps them to be accountable
20:23 if somebody there to waiting for them,
20:25 to help them get through their phases.
20:28 It helps. It helps, in fact I trained Richard. Yeah.
20:33 And I try and help him stay motivated. Yeah.
20:37 And of course, lot of that from a trainer point of view.
20:39 I have to be motivated myself, so if I didn't workout
20:42 myself in a virtue no I didn't workout.
20:44 You probably would look for a different trainer,
20:45 I would imagine. It could be.
20:50 Okay, keep stepping up. That's why I feel it's really
21:00 important when we go to Church,
21:01 we wanna know that our minister is motivated
21:05 for what's going on there. Because that makes
21:07 a big difference, how motivated the minister is,
21:09 how motivated the Church will be. But then again,
21:12 if we have motivated church the minister will then
21:14 motivated. So, it's easy to point fingers at somebody
21:17 else and go well they are not motivated well.
21:18 You can't worry about the next person,
21:21 I was like worry about is me. Okay, step it up little more.
21:33 Okay we're gonna step hard for the next minute
21:35 and a half and then we will start cooling down Richard.
21:40 Okay. Alright, that's sound good.
21:43 That put a twinkle in your eye Richard. Okay,
21:46 let's step it up, step it up, pump the arms.
21:50 There we go pump it and pump. One of the greatest
22:02 things we can hear when we work people out
22:05 is tell me what I need to do and I would do it.
22:09 That motivation they, when somebody comes out
22:11 to our wellness program if they are the smoker
22:14 and they wanna quit smoking. My first question is,
22:17 do you want to quit? And if they say no.
22:19 Well, then you really can't do anything to help him.
22:22 If they say maybe, well then maybe we can help you.
22:25 But when they finally say yes I want to quit,
22:26 then we can finally say yes, we can help you.
22:29 But we got to have the motivation. Alright, keep
22:31 stepping, way up and way up, down to our last
22:37 20, step, step, step, step, step, step, step, and down
22:47 to our last 10 Richard, finish line common.
22:50 Alright, Richard is gonna feel old college style.
22:55 Okay and slow it down and start walking slower,
23:00 still keep the knees coming up and let's just do it
23:01 slower. That's good perfect, keep the arms swinging,
23:08 there we go. By getting the arms swinging too,
23:11 we get more total muscle movement that's why
23:14 there is lot of machines out there that are designed
23:17 to work both lower and upper body like a lot of the
23:21 elliptical machines that are popular to have an
23:24 upper body mechanism to go along with the lower
23:25 body or rowing is an excellent exercise.
23:28 Because it's brings in so many muscles and when
23:33 you're swinging the arms if you want to use hand
23:35 weights at home, you can do that.
23:36 Just never put weights on your ankle,
23:39 while you're doing your exercise because that will be
23:41 pulling on your knee, every time you lift your leg
23:44 up and can be start, it could start to cause
23:46 some knee problems. So, you can use them in your hands,
23:49 put them on your wrist, but don't put them on your ankles.
23:56 Okay and let's slow it down a little bit more.
23:59 The only thing we're doing here is we're keeping
24:01 the legs moving. So, they will act as a secondary pump,
24:04 pushing the venous blood back up to the heart.
24:07 So, we're not gonna put it a large demand on the heart.
24:11 You can have somebody who is extremely fit,
24:13 but if they can still have bad arteries and if they stop
24:16 suddenly after a hard exercise, that can be the last
24:20 thing to do. So, very important to cool down.
24:25 If you're a basketball player or racquetball player
24:27 or tennis player after you're done with your match
24:30 or your game, take a little walk. Let your body
24:33 cool down that way just don't go sit on the floor.
24:38 Okay, we're down to our last 20 seconds,
24:40 Cindy you're gonna make it. Oh! Yeah.
24:42 Okay, good, Richard we're got that nice glow like
24:45 you usually do. Yeah.
24:47 Richard has very efficient cooling system,
24:51 means he sweats easily. Okay and let's just calmly
25:01 do some nice little side steps, go left, okay
25:04 and right. Just real easy, real easy, let's go about
25:18 10 mores seconds worth, nice and relaxed.
25:29 Very good, okay now let's do some turns, and turn,
25:38 and turn, and turn, and turn, and turn, and turn,
25:51 and turn. Alright, folks we're done, good job.
25:56 Thank you. During my younger days when I was
26:01 involved in lot of heavy weight lifting, bodybuilding,
26:03 power lifting and so forth, my whole life was
26:06 obsessed with that. My motivation was simply
26:09 for my own glory and whenever I had a bad day
26:12 nobody dare be around me. Because I would be so
26:14 frustrated, but years later as I got more involved
26:18 with my Christian walk, I totally changed my attitude
26:21 when it came to working out. Instead of training
26:24 for my own personal glory, I started training for the
26:26 glory of God. Now, if I have a bad day in the,
26:29 in the workout room. I don't worry about it because
26:32 it isn't me, I'm doing it for God's glory and I like
26:35 what the Apostle Paul always talks about,
26:37 that isn't he but Christ who lives through him and so
26:40 when we exercise that's what we need to be
26:42 focused on. I find it sad, when I see people get bit
26:45 by the bodybuilding and power lifting bug because
26:49 it come totally obsessed with how they look
26:52 and how much they're lifting and so when they ask
26:54 me about it, I said look the first thing that I do
26:56 is change what your motivation is. Your motivation
26:59 cannot be for self glory, its got be to serve God
27:03 with your body, very, very important to do that.
27:07 So, I had a 180 degree turn on how I looked at
27:11 training and I actually got stronger at the age
27:14 of 46. I was able to bench press 500 pounds as
27:17 opposed to 455 back when I was 20.
27:19 I got stronger and healthier by eating twice a day,
27:23 training just 15 minutes three times a week
27:26 and training for the glory of God as opposed to seven
27:29 days a week, 4 hours a day eating three pounds
27:31 of meat, gallon milk, half dozen eggs everyday
27:34 and training for self. And remember to claim the promise
27:37 that we always claim here on Body and
27:39 Spirit and Body and Spirit Aerobics and that's
27:41 Philippians 4:13, which promises that we can do
27:45 all things through Christ which strengthens us.
27:49 Thank you for joining us. I hope you had a good workout.
27:51 God bless you and we will see you next
27:53 time on Body and Spirit Aerobics.