Body and Spirit

Eating Disorders

Three Angels Broadcasting Network

Program transcript

Participants: Nicole Garcia, Dick Nunez

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Series Code: BAS

Program Code: BAS000026


00:02 The following program is designed to demonstrate
00:09 Be sure to consult your physician before
00:10 beginning any exercise program.
00:15 Stay tuned for Body and Spirit. Today we're going to
00:17 talk about a very controversial topic and
00:20 that is eating disorders and exercise.
00:51 Hello, I am Dick Nunez, Wellness Director
00:52 of the Black Hills Health & Education Center,
00:54 welcome to Body and Spirit.
00:57 Its been very sad for me to see the condition
00:59 of all the young girls in our society, they are obsessed
01:02 with the fact of being pencil thin and they will do
01:04 anything to get that way, whether its totally avoiding
01:07 eating anything or doing the bulimia thing where
01:10 they're causing themselves to purge what they eat,
01:12 taking laxative diuretics, starving themselves down,
01:15 it's a very sad situation, and a lot of it has to do with
01:19 trying to control situations of their life.
01:21 They don't have peace within their heart and
01:24 they're trying to find someway of gathering their
01:27 equilibrium of their life. So we're going to be talking
01:30 today about some things to do with the eating
01:32 disorders and we're going to talk about exercise
01:34 as well and how that plays a part in it.
01:36 We know in the Bible it says that all things that we do,
01:40 whether we eat or drink that all should be done
01:42 for the Glory of God, true often we get locked into
01:45 doing things for our own self and if we keep on focus
01:48 on Christ, great things can happened for us.
01:51 So let's get started here and today helping me out is
01:54 Nicole. And Nicole is a good assistant for me today
02:02 and we talked a little bit before we came on that
02:05 Nicole has battled anorexia before and has overcome
02:08 it and realizes that it is a lifelong battle, knows
02:11 that it's still there but she claims the promises
02:14 of Lord and by his grace, she has had victory
02:18 and she is going to keep claiming that victory because
02:21 we know in our life that when we think we got it whipped,
02:23 then we know we're in trouble.
02:24 I always hate it when an alcoholic says well
02:26 I've got it whipped, I am not going to drink ever again;
02:28 I feel sorry for them, 'cause I know they're going
02:30 to fall again. So, we know we're weak and the
02:32 Bible says that, in our weakness are we made strong.
02:35 So we're going to acclaim that strength and
02:37 we're going to go boldly forward. So let's loosen
02:38 up a little bit. Nicole, we're going to swing
02:42 the arms around, and you're going to get personally
02:46 trained by me today, so we are going to have
02:48 a lot of fun, at least I am, I don't know how much
02:50 fun you'll have. Okay, now let's go the other way,
02:59 you just wanna loosen the body up so we're ready
03:02 for action, whatever it is that we're going to do,
03:08 okay and five more, one, two, three, four and five.
03:15 Good. Now what we're going to do is we're going
03:17 to get in a prayer position here,
03:18 we are going to press our palms hard,
03:22 okay now what we are going to do is rotate,
03:23 we are going to push them out and we're going
03:26 to draw back, push out and draw back,
03:31 wanna keep the pressure on the hands at all time as
03:35 you're pulling back and pushing out, okay keep going.
03:46 I found in my life as we train people with eating
03:49 disorders that exercise is another way that they
03:52 can take control of their life in a positive venture,
03:56 because if you're starving yourself down and
03:58 you're causing yourself to loose vital tissue
04:00 it's going to be totally counterproductive to training
04:03 and as we feel so much better by training then it gives
04:07 us a different focus in our life, it takes it off of the
04:10 abstaining from food totally or the purging aspect.
04:15 Okay, now we are going to turn our hands back
04:17 into prayer position, we are going to push over
04:19 the side back the other way, good, we want to be
04:24 focusing on the chest muscles as we do this,
04:31 okay, we're going to go five more each way,
04:34 there's one and two and three and four and five,
04:48 good, now get back to the center now we're just going
04:49 to push hard, we are going to hold that for about
04:53 a ten second time count. Five, six, seven, eight,
05:01 nine, ten, good. Okay, Nicole, I want you to kneel down
05:05 in front of me here, and you're going to bring your
05:09 arms up like this okay, now for those at home
05:12 if you don't have a training partner,
05:15 I'm gonna to be Nicole's resistance today,
05:18 but if you have a training partner that can do what
05:20 we're doing here or if you need to use a towel
05:22 or however you wanna do this, you can modify it.
05:25 Okay, push your elbows down towards your side,
05:28 okay, push down all the way down,
05:29 okay now resist on the way back up, good, okay push,
05:38 so what I am doing I am being her resistance
05:40 as she goes through the range of motion push,
05:41 good and back up and push, and back up,
05:50 good again push, okay, push okay we are going to do
06:03 five more, push, what I am doing is I am trying
06:07 to give her enough resistance so she could feel like
06:11 she is doing something but I am not trying
06:13 to make it a struggle of strength to prevent her
06:19 from doing the exercise, two more, and last one.
06:30 Okay, good. Okay, come on back up.
06:34 Now you are going to reach the arm over the head,
06:36 we are going to stretch the muscle we just worked.
06:39 Okay, want to feel the stretch right in through
06:41 here excellent. Hold that stretch, okay relax.
06:51 Go to the other side now, good,
06:57 you're gonna feel that stretch right through there.
07:05 Okay, good. Alright, come back to the center here,
07:10 okay we are going to raise our arms out to the side
07:12 now and I'm going to give you the resistance,
07:14 okay and back down, and up, these are vital raises,
07:19 you can be using some cans or some clorox jugs
07:23 or some dumbbells, whatever you want or you can
07:26 just do it manual with no weights at all.
07:33 So I am adding probably about five to ten pounds
07:35 of pressure on each side of Nicole's arms and way up,
07:38 wanna try pushing just little harder on the way down,
07:41 because usually we're stronger on the negative
07:45 or the the East center part of the contraction.
07:50 Okay we are going to try and do more,
07:57 shoulders are very important area for our posture
08:00 and just our overall cosmetic appearance,
08:04 obviously those battling with eating disorders
08:06 are very concerned about how they look,
08:12 and by doing these type of exercises we can actually
08:13 sculpt the body and take on a different contour.
08:18 Now Arnold Schwarzenegger used to talk a lot of times
08:20 about using his body as a, artists would use clay.
08:24 Okay now hold that there and I want you hold that,
08:29 resist against me, okay keep it holding for 20 more
08:32 seconds, hold good, you're doing wonderful,
08:36 five, four, three, two, one. Good. Okay, does
08:42 it feel alright, curl your shoulders a little bit, okay.
08:47 Bring your arm across, you feel that stretch
08:52 in the shoulder okay good, now switch, okay good,
09:03 let's relax. Now Nicole, what we're going to do
09:05 is we're going to take our hands palms up,
09:08 we're going to put our other hand on the wrist
09:10 and we are going to curl the arm up and push back
09:12 down and now we dictate how hard we wanna work.
09:17 So if you really want to put something to it,
09:20 you can, you can make it a real tug of war with
09:22 yourself if you want, but if you just finished say
09:25 the toning aspect then I would encourage you just to
09:27 go through a range of motion.
09:39 And let's do five more, there's one, two, three,
09:46 four, five and one more time five, good, let's go the other
09:55 side now, okay, good. I want to get a good
09:59 full range of motion each time, arm all the way down,
10:02 curl it up, feel the bicep do the work, nine and ten,
10:16 we got ten more to go, one, two, three,
10:22 it's important keep those palms up as we do this
10:24 and five more and one more, good.
10:37 Trying to feel that a little bit, alright, good.
10:40 Get you warmed after a while okay,
10:42 now we're going to do the opposite muscle area
10:44 and by doing this we're going to take our palm up,
10:47 we are going to put our wrist into it as
10:49 we're driving it down, we're going to have the elbow
10:51 into the side, we are going to push all the way down,
10:54 you might have to get your elbow in front of
10:55 you just a little bit to get that full extension.
11:00 What we want to focus on is the muscle back here,
11:04 give yourself good resistance as you push, good,
11:09 let's keep it going, seven and then try and do twenty
11:11 again, once again when you control how harder
11:17 we want to work, you want to make it a tug of war,
11:21 that's fine, for those that are a little more advanced
11:25 or want to give yourself an extra push,
11:28 by all means do that, really work yourself hard,
11:32 four more and last one, okay good job.
11:40 Okay let's go over to the other side now, okay,
11:52 often times it's good to do the weak side first,
11:56 so that when you go to the strong side,
11:57 we just match what we've done,
12:01 that will help us to get our muscular balance,
12:07 ten more one, two, three, four, five, six, seven, eight,
12:24 nine and last one, ten. Good, shake the arms out,
12:28 okay, now we're going to some lunges out to the side,
12:33 the way we're going to do that is we're just going
12:34 to step out to the side, okay, and now we're going
12:38 to rotate over to the other side, so we should
12:41 feel in the hips a little bit, we should feel in inside
12:43 the thigh, we are also going to feel in the legs,
12:45 this will do two things as it some what loosens
12:50 it up for our leg workout, first it works on the
12:54 flexibility aspect especially through the inner thigh.
13:05 Okay, we're going to try and do five more each way,
13:08 there's one, two, three, four and one more time five,
13:24 good. Okay now we are going to do some partial squats,
13:29 we are not going to go down very deep,
13:31 we are just going to do a moderation of that,
13:34 we're going to turn the toes out slightly,
13:36 we're going to have the shoulders,
13:38 the feet are going to be little wider in shoulder
13:39 width and across the arms and when we squat
13:41 down we're going to focus on pushing our hips back,
13:44 gonna keep our chest up, we don't want our knees
13:46 to go over the feet we are just going to sit back
13:48 like this and we are going to go down about a quarter
13:51 of the way and back up, but we want to try
13:53 and stop just short of lock out, so we keep the tension
13:56 on the thighs, we're going to try and do some good
14:00 reputations here, usually a good set of exercise
14:05 will last for a minute or two, so we're doing some
14:08 short squats here, so we are going to do,
14:11 well we may do as many as 50 of them,
14:13 to see how it goes here, if Nicole doesn't faint first,
14:20 there is 12, now for those at home if you need to stop
14:28 that's okay, if you want to go deeper that's okay
14:31 as well, for those who have been doing this along
14:33 with us for a quite a while, who have been working
14:36 out fairly regular. We like to try and personalize
14:42 the workouts and try and reach as broad a
14:45 variety of people as we can, whether you're male
14:48 or female, young or old, hopefully the workouts
14:51 have something for everybody.
15:00 Okay and I believe we got 20 more to go, yeah,
15:04 how about that. You're doing great though,
15:09 just want to focus on pushing those hips
15:12 back each time, some times people don't trust my count,
15:21 but we'll try and do the best we can here,
15:28 okay we are looking good, see how nicely synchronized
15:29 we are. Four more, okay on this last one we are
15:42 going to sit down and just hold it there,
15:44 we are going to try to hold it for 30 seconds if we can,
15:47 oh boy I know, this can be a killer,
15:52 there is ten and there is twenty, one, two, three,
16:04 four, five, six, seven, eight, nine, ten, good, good job.
16:12 Okay I want you lay down on the floor there
16:15 on your side with your head up this way,
16:19 okay and I want you to reach back and grab
16:20 your ankle here and pull back and stretch
16:23 the quadricep, good, anytime we work the muscles
16:26 we also want to stretch out, you okay there?
16:30 Okay, good. Going to feel a nice steady stretch
16:34 there, it's very important because if we lose
16:38 that ability to pull the heel up to touch the buttocks
16:41 and we restrict our knee movements,
16:42 we want to make sure we keep that good flexibility
16:44 there, let's hold for five more seconds,
16:50 okay let's keep over the other side,
16:54 we're going to hold the ankle and pull okay
16:58 and you might want to go back, just a little further,
17:00 'cause it looks like you have pretty good flexible well,
17:02 not too bad good, okay and hold it for ten more
17:08 seconds, five, four, three, two, one,
17:16 okay lay on your back, okay I want you to bring a leg up,
17:22 okay I want, can you get a hold of your ankle up there,
17:24 okay and pull back toward you, nice, steady stretch,
17:30 she has her knee bend just slightly and that's okay,
17:33 in fact if you need to you might have your knee
17:35 bend even more, as you reach behind the thigh
17:37 and pull it toward you. She's got pretty good flexibility,
17:41 so she is able to make a good pull from the ankle area,
17:44 okay, five more seconds, okay, put that leg down,
17:52 now the other one, okay, again we want a good
17:58 steady pull, whenever we deal with eating disorders
18:06 we always want to be very encouraging the person
18:08 going through there, it's often times it's easy to think
18:11 that they know that they're starving themselves,
18:13 so you should just change it or isn't that easy.
18:15 Often times in life we get involved with the behavioral
18:18 pattern we wish we didn't have, the reality is we
18:20 struggled and we need to be understood
18:22 as we are going through that struggle, okay relax,
18:24 okay now we are going to some abdominal crunches
18:27 and what we are going to do is we're going
18:29 to bring the feet up, good, and we're going
18:32 to put the hands behind the neck to avoid hurting
18:35 the neck, we don't want to grab the head or just
18:37 let it dangle we're going to put it behind the neck
18:41 and the way we are going to do crunches
18:42 is we're going to just come up, it's just a very short
18:43 range of motion and we're going to blow out as we
18:46 come up, and try and lift your chin towards
18:49 the ceiling as you come up that's excellent,
18:52 good, keep that going, oh you got wonderful form
18:54 on that. You must have done these before,
19:03 lots of them, okay good, well that's good to know.
19:04 So I can, I can, oh it's been a while.
19:09 It's too late now, okay, six more in that position
19:22 and two more, okay bring that feet off the floor
19:26 and cross at the ankle, okay and let's go twenty
19:29 more and for those at home if the other ones were
19:33 difficult enough and by all means just keep the feet
19:35 on the floor for those that are more advanced
19:38 then keep on going like we're doing here.
19:42 As I was saying earlier those who do have anorexia
19:44 or bulimia, need to be understood,
19:46 need to be accepted or need to be able feel like they
19:49 can tell the truth whether they're having a
19:51 struggle or not, so that those who love them
19:53 can be supportive and be able to talk to them
19:56 and find out what they're thinking about while
19:57 they're going through that process and see if there's
20:00 things they can deal with, unfortunately this is
20:02 very hard for family members to cope with,
20:04 often times a problem has something to do it with one
20:06 of them, and some control issues, a lot of times
20:09 it's their daughter to one of the parents or even siblings,
20:12 so things like anorexia and bulimia it's not just as easy
20:16 as saying you know you shouldn't be doing that,
20:18 so don't do it, its very hard for them.
20:20 Okay let's put our legs up straight, okay keep going,
20:28 twenty more, because the reality is they know they
20:32 shouldn't be doing that and also they don't want
20:34 to do it, they've lost this image of themselves
20:36 and so what we're trying to do, by exercise
20:39 is create a new self image and for those
20:41 who are battling this, we had a young 17-year-old
20:43 girl just come out to our center recently
20:46 who was battling bulimia and we got her into a really
20:48 good exercise routine and this was done by three
20:51 or four months now she is still staying purge free
20:53 as she has developed a whole new life in exercise
20:56 but also realizes the tendency is still there.
21:00 Unfortunately, it's kind of like a light switch,
21:01 it is still there and wants to turn on,
21:03 okay did you get twenty more there?
21:04 Okay turn over on your abdomen now,
21:05 now we're going to stretch the, stretch those muscles
21:08 out, now I want you to just lift up,
21:10 push up on your hands, but keep your pelvis down,
21:12 good and just feel the stretch there,
21:16 excellent, you're doing great, okay, now go ahead
21:24 and lay back down, put your hands behind
21:26 your back, now we're going to lift the chest up off
21:28 the ground and back down again,
21:30 we are going to try and do twenty of those
21:32 and this is count balance what we did with the abdominal,
21:35 Nicole's got excellent range of motion here,
21:37 she also ties in the gluteal area,
21:39 for what we are working with the lower back
21:42 and gluteal area 'cause we want to do the squats,
21:44 that's a good compound moment that works the
21:46 entire leg, plus it brings that gluteal work
21:48 into it and so now by doing the back contractions
21:52 here, we just accentuate that. Now,
21:54 if you have a bad back or other some type of
21:56 herniation then you want to be careful on this exercise,
21:59 you might want to make sure that its okay
22:00 for you to do. If it's done slowly and correctly,
22:04 it should not be a problem, how many have you done
22:09 there? Twenty, okay good.
22:13 At first I thought you weren't sure,
22:14 and maybe you want to do some more,
22:15 I wasn't sure. Okay, okay now we are going
22:17 to do some calf work and I think what we're going
22:20 to do is we're going to do it on the edge here,
22:21 I want you to come back to the edge and you are
22:24 going to put your hand on my shoulder because
22:26 I don't want you to fall off, like that, step back up
22:29 there okay and let's go up and down,
22:35 for those at home you might want to use a block
22:38 of wood or use a stair, you can just hang on to the
22:42 banister or to the wall, just up and down or find
22:46 the buddy system like we're doing here.
22:55 Okay keep it going, hand in there,
23:04 okay we are going to go for ten more,
23:06 as you can see she is getting a good range of motion
23:07 there, we want the heels go beneath the platform
23:09 and way up high, good. This is an excellent
23:15 exercise especially for women because women do tend
23:17 to wear elevated heels still even though some
23:20 of the fashions are changed, I don't see so much of
23:22 spike heels any more, but I still I see a lot of women
23:25 wearing high heels and they loose that flexibility
23:28 of that Achilles Tendon area.
23:33 Okay, is that it? Okay now we want to stretch
23:35 those muscles out, so we are just going to step back
23:37 and press the heel to the ground, we want to feel
23:42 it stretch in the back of the leg down to the calf area,
23:46 and we are going to hold that for about ten more
23:48 seconds five, six, seven, eight, nine, ten,
23:59 now switch over, okay press that heel down again.
24:06 Remember you don't want to bounce into your
24:08 stretch though you just want to hold it statically
24:10 hold at one spot there, if you want to feel it stretch
24:14 may be you do stretch, you wanna stretch just enough
24:16 or you feel you're getting to a point where
24:19 you don't want to go too much further,
24:20 but see that it's taking you to a good range of motion.
24:23 Five more seconds, four, three, two, one,
24:28 okay good. Now we're going to just,
24:30 we're going to loosen up the upper area,
24:32 we are going to stretch out up there,
24:33 we're just going to shrug the shoulders around,
24:36 make nice circles, we're going to do that as part
24:41 of our cool down, four more, okay now lets go the
24:51 other way, and its good, keep it going,
25:02 and three more, okay, good, now we are going
25:07 to turn our head to the side, you should feel the
25:10 neck stretch and turn and turn and turn and turn,
25:24 again turn, and two more each side, last one,
25:38 good. Okay, now we're going to do the trunk,
25:41 and turn and turn and turn, good. I just want to
25:53 feel that twist in our waist, remember
25:59 we don't want to do the side bends,
26:01 it tends to thicken the waist, it's amazing to me
26:04 how many people I see in weight rooms was using,
26:07 they already got big waists and they are taking
26:09 incredible heavy dumbbells and they look like a big
26:11 tippy bird going back and forth, side to side
26:14 and reality is they think they're shrinking
26:17 themselves down, I think the more weight they use
26:19 the better it's going to be when just the opposite
26:21 is true, let's do two more each way and good.
26:32 Okay, thanks a lot, we're all done, go and go on back.
26:37 When we deal with problems like anorexia
26:39 or nervosa, or bulimia, we have to remember
26:42 it's like an addiction and most of us know
26:45 what's like to be addictive to something in our life
26:48 unfortunately as Christians often times we know
26:50 what Paul's talking about in Romans chapter 7,
26:53 when he talks about the struggle with sin,
26:54 doing things he wished he didn't do at all but yet
26:58 he keeps on doing it and refer to himself as a
27:00 wretched man, but he also says thanks be it to
27:03 Christ Jesus then he goes on to say there is no
27:06 condemnation left for those in Christ Jesus
27:08 and you know as we look at our lives,
27:10 and if we realize that we're totally accepted
27:12 and totally loved by God, the guidance of what's
27:15 wrong with us and if we feel that love and acceptance,
27:18 I always this philosophy that I teach our wellness
27:21 guests, you can always succeed when you feel
27:23 free to succeed, if you feel like you have to do
27:26 something because people are putting these
27:28 unrealistic expectations on you, then it's very
27:30 difficult or if you feel like somebody is going to
27:32 judge or condemn you, but if you feel free to succeed
27:35 then you truly can and with the Christian walk,
27:38 we can have that, if we claim the promises of
27:40 Philippians 4:13 that we can do all things through
27:43 Christ who strengthens us, claim that promise
27:45 and incredible things will happen for us,
27:47 God Bless You, thank you for being with us
27:50 and we'll see you next week.


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Revised 2014-12-17