Participants: Nicole Garcia, Dick Nunez
Series Code: BAS
Program Code: BAS000026
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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. |
Revised 2014-12-17