Participants: Kim Rogers, Madison Turner, Dick Nunez
Series Code: BAS
Program Code: BAS000062
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00:02 The following program is designed to demonstrate
00:04 simple workouts 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 Many young girls today are suffering 00:16 from eating disorders Anorexia and Bulimia 00:20 have taken the country by storm. 00:22 We wanna see what we can do about reversing 00:23 that through proper lifestyle and exercise. 00:26 Stay tune for Body & Spirit, next. 00:58 Hello, I'm Dick Nunez, 00:59 exercise physiologist and principal of Miracle Meadows 01:02 at Mountain State Leadership Academy in West Virginia. 01:05 Welcome to Body & Spirit. 01:07 Big problem we have today is with eating disorders 01:10 specially with teenage girls. 01:11 They have an idea of how they want to look 01:14 and they think the only way by doing that is by starving 01:16 themselves or causing themselves to purge 01:18 through guilt and they can do that either by forcing 01:21 themselves to vomit or also purge by exercising. 01:25 The problem still is the same, 01:26 it's a very difficult thing to overcome. 01:28 We wanna go over some steps about what we can do 01:31 and a big part of that also has to do with exercise. 01:33 God wants us to have an abundant life. 01:35 He doesn't want us to go through 01:36 this self destructive mode and there is victory 01:39 if we simply claim it. 01:40 So we're gonna get started now, 01:41 and helping me today will be Kim and Madison. 01:44 Kim is a student at Miracle Meadows, 01:45 and Madison at Mountain State Leadership Academy. 01:50 And we're gonna warm up here. 01:51 We're gonna have really fun work out today, 01:52 at least I'm gonna have fun. 01:54 Okay, let's go ahead and loosen up. 01:56 We're gonna swing the arms around going step back 01:58 just a little bit more there Madison, there we go. 02:01 This is just simply for warm up purposes 02:05 to get the muscles flowing, get the blood going 02:08 and also to help with flexibility 02:10 of the shoulder area. 02:12 I've talked to many people and they first saw 02:14 the program and they could get hardly get their arms up, 02:17 and now they have good range of motion. 02:19 Well, let's go the other direction 02:20 up and around to the front. 02:26 First when they do is, they get pop, pop, crack grind, 02:29 crack, crack, and then pretty soon it goes away. 02:33 Okay, we're gonna get in a prayerful position here, 02:37 have the elbows up. 02:39 We're gonna press hard from here. 02:41 We're gonna bring it across to our body 02:44 and we're gonna come back the other direction, 02:47 and bring it across. 02:50 Want to have a good steady push the whole time. 02:57 Okay, we're gonna do ten more each way, 02:59 Kim why don't you count them for me. 03:01 You're not to count it out loud, but just keep track, 03:03 so if I ask you where we are at. 03:05 In our society today there are lot of self destructive 03:08 objective behaviors that take place 03:10 that totally engross somebody's mind 03:12 where they will get into something 03:14 that they can't control on their own 03:16 and it's something that they will be very often 03:18 to re-offend in just like the alcoholic who still battles 03:21 at even rest of the life 03:23 even though they may have recovered. 03:25 Some of you fights eating disorders 03:26 will basically always battle it, it's just whether 03:28 they can keep their mind in a proper channel. 03:30 How many more we got? 03:32 We're done. Okay, now we're gonna take this way. 03:35 We're gonna press out. 03:38 And we're gonna pull back. 03:40 Now we're gonna do 15 more like that Kim. 03:45 All the way out-- All the way out, yeah, that's right. 03:47 We wanna go all the way out and pull back in. 03:52 Also the thing we find is people who 03:54 deal with people with eating disorders, 03:55 they'll say just get over it. 03:57 Oh, yeah just get over it, and start eating again. 04:01 It's not that easy when somebody battles 04:03 a disorder like that, they know 04:06 logically they hould be eating. 04:07 But the reality is they can't get themselves to do it. 04:11 How more we're at Kim? 04:13 Twenty. Okay, good. 04:16 Now we're gonna reach back, 04:17 we're gonna stretch the chest, 04:20 leaning back a little bit. 04:22 Try and bring your shoulder blades 04:24 together and then come across 04:26 and pull your shoulder blades apart. 04:32 All right, now we're gonna do it again, back, 04:35 stretch the chest 04:38 and bring it across. 04:45 Okay Kim, if you would get the towels for us. 04:51 One for each of us here. 04:55 Okay. Now if you can manage to tear that in two, 04:58 you can keep the towel, all right, good, good deal. 05:02 Let's put the arms up over the head, 05:04 we're gonna come to the side and back over. 05:10 Bring it back and forth like that. 05:13 I knew one woman back 05:14 when I was working at athletic club industry 05:16 who actually prayed to God 05:18 that he would take her appetite away and basically 05:21 what she did is prayed herself into anorexic state. 05:24 And I said to her, your prayer 05:25 got answered but in a wrong way, 05:27 and possibly by the wrong power, 05:29 because God does not want us in a self destructive 05:31 behavior like that, but people will do anything. 05:35 Automatically when we think it's time to loose weight, 05:37 they automatically think starve, let's not eat as much, 05:40 let's skip breakfast and that's the worse thing 05:42 somebody could possibly do. 05:45 Okay, let's go five more each way. 05:49 One, two, three, 05:58 four, one more time and five, good. 06:03 Now we're gonna take it from the front. 06:05 We're gonna go up and down, 06:09 up and down. 06:13 Okay, keep going, 06:15 pull the towel apart as you are doing it. 06:17 We'll do twenty of these, 06:21 little bit slower, pull it apart hard the whole time. 06:27 Seven, eight, 06:30 good, nine, ten. 06:36 If somebody is battling an eating disorder, 06:38 one of the best things they can do is get up 06:40 and have a good healthy breakfast. 06:42 Because that will stimulate the metabolism properly. 06:44 And exercise is excellent for helping people 06:47 with eating disorders, because it gives them ability 06:50 to feel good about themselves. 06:52 The endorphins that are released by exercise 06:54 and the feeling of well being soon starts to take over 06:56 the self destructive behavior of an eating disorder. 07:02 How many more, Kim? 07:05 Oh, you've lost count. Madison? 07:07 I didn't count. 07:08 Okay, all right, I got an honest answer anyway. 07:12 I'm sorry. Okay, now we're gonna take it 07:15 with one arm at a time and we are gonna hold on to one end, 07:18 and we are gonna raise up and pull back down. 07:21 Okay, so you can have your, grab it so your palm is down, 07:25 Okay, so you're having like this. 07:28 You gonna do right hand first, 07:30 okay and raise up and pull back down. 07:35 Make them turn down, there you go. 07:37 Up and pull down and come more to the center. 07:43 Here we go, up out to side and down. 07:48 We get it, okay. 07:50 Don't worry about it. 07:54 We don't use professional exercise people 07:56 on this show, so we're just fine. 08:01 In fact often times it helps people immensely. 08:03 In fact I've had people comment to me, 08:05 its so nice to see that the people you are working 08:07 with don't have an all down perfect, 08:09 so they don't feel so bad if they, 08:11 you know, do something little bit wrong. 08:16 Seven more. 08:21 Good, you're looking good. 08:25 And two more. 08:30 All right, let's switch over to the other side. 08:35 Again we want to grab it, 08:37 so that our hand is in like that 08:40 and then we are gonna raise up, and pull back down. 08:44 You supply the resistance, 08:45 you can really make it hard if you want to. 08:50 We had one person last year on the show, 08:51 he has never, they were like in this stiff mark. 08:55 I said, we might want to go little faster, 08:56 we will never get through. 09:00 It's amazing how much exercise 09:02 you can get by just using a simple hand towel 09:05 or by just using your own body as a resistance tool. 09:10 And lot of people do that, 09:11 they fight against themselves all the time. 09:13 Unfortunately, it's in a negative way. 09:15 This is in a good way. 09:17 Okay, we've done 20. 09:20 Okay, almost maybe. 09:21 Do three more. One, two, three, good. 09:27 Now we are gonna take our towel 09:29 and we are gonna drape it over our thumb this way. 09:33 We're gonna grab hold of it. 09:34 We are going to do curls with it, and down. 09:37 Okay, I want you to do 20 of those. 09:40 Okay, just a little bit shorter on it, there you go. 09:47 We always want to do full range of motion, 09:49 looks like if we're doing just fine, keep it up. 09:55 Nine, ten, ten more. 09:58 One, and two, and three, 10:04 four, five, six, 10:09 seven, eight, nine, 10:14 one more time and ten. 10:16 Switch over to the other side. 10:19 Okay, and let's go. Up, good. 10:29 This is quite a few repetitions 10:31 we are doing here, but that's okay. 10:32 We can do 20 repetitions and still get excellent benefit 10:36 and then people actually feel like they are not 10:38 doing the bulk up type workout which we're not doing anyway. 10:42 But if we do the high repetitions, 10:44 it will helps to burn a lot of calories, 10:46 get us some muscle tone we're looking for. 10:49 And once again gives us that feeling of wellbeing 10:51 that we're looking for to try and reverse the condition 10:53 like osteoporosis or bulimia. 10:58 Okay. Now we're gonna do the triceps, 11:00 we're going to do them in a similar way. 11:02 You're gonna use your own 11:04 body to resist, you're gonna grab like this, 11:07 you're gonna push down and pull it back up, 11:09 making yourself resist on the way back up. 11:12 Good, let's do 20 of those. 11:14 Excellent, good job, Madison, that looks good. 11:20 All the way down. 11:24 Kim, have you ever thought in your life 11:25 sometime, or you thought I need to lose some weight, 11:27 or maybe I should just stop eating. 11:29 Yes. You ever thought that Madison, 11:30 you have ever gone to that point? Yeah. 11:32 That's a very typical natural response people have. 11:36 In reality, it's a worse thing they could do. 11:39 Okay, keep going, let's try to get 20 on each way. 11:43 Best thingthey can do is start eating a lot of whole grains, 11:46 fruits and vegetables, 11:47 and get rid of food that is bring negative 11:50 and calorie intake like the refine foods, 11:54 and the pastries, and the donuts 11:56 and all the candies and pops, 11:58 and things like that the people are taking in. 12:01 Okay, is that 20. Okay, switch over to the other side. 12:07 Here, we're gonna take your left hand 12:09 and right hand is above, 12:10 you're gonna push down and come up. 12:13 You just did left hand; you just left, 12:15 okay we'll do the right. 12:21 Okay, down. You are fine, good. 12:27 Okay, keep going. 12:32 How many have you done, Madison? 12:33 I didn't count. 12:34 Okay, let's do ten more. 12:40 Two, three, four, five, 12:47 six, seven, eight, nine, 12:52 one more time and ten, good. 12:55 All right, Kim, is going to 12:56 toss our towels off to the side there. 12:59 Now, we're gonna stretch out. 13:01 What we wanna do is, we wanna bring our arm up and across. 13:05 So you feel it stretched into your shoulder, good, good. 13:09 We're gonna hold that for 10 more seconds. 13:14 Four, five, six, seven, eight, nine, 13:19 now switch over, snap crackle, pop, huh? 13:25 Hold, ten more seconds. 13:28 One, two, three, four, five, 13:34 six, seven, eight, nine, ten, okay. 13:38 Now, arm up over the head, 13:39 grab hold of the elbow and pull, good. 13:44 Good and feel it in through the side, good. 13:47 Ten more seconds. 13:51 Three, four, five, six, seven, 13:55 eight, nine, and ten, switch. 14:02 Okay, anytime you stretch, you don't want to bounce, 14:04 you wanna keep it steady, 14:06 as you pull, there are comfort range, 14:09 you don't wanna make it a painful experience. 14:15 Okay, and that's good. 14:17 All right, just relax for a moment, 14:18 let's get a few breaths, in through the nose, 14:22 out through the mouth, in through the nose, 14:26 out through the mouth. 14:28 One more time, up and out. 14:33 Okay, we're gonna do some lunges today. 14:37 I think you both know how to those. 14:38 We're gonna cross our arms across the chest 14:41 and we're gonna lunge out, 14:43 put hands on the hips that will be easier. 14:45 Hands on the hips, okay and step out, 14:48 down back, okay switch. 14:51 We gonna try and do 20 on each side. 14:56 It's two. Okay Kim, I want you to count. 15:03 There is a great promise in the Bible 15:04 in First Corinthians 50 and 57 that talks about 15:07 that we can have victory through Jesus Christ 15:10 if we simply claim that. 15:12 When we deal with something like anorexia and bulimia 15:15 truly there is a spiritual battle in there 15:17 that we need to be aware of, because we're battling 15:19 against ourselves and once when we get to that point, 15:22 then it's really something we have to turn a Lord about. 15:25 Even the programs like alcohol, it's anonymous. 15:27 Try and get people to look at a higher power 15:29 and when we deal with eating disorders, 15:31 truly that's what we need to find. 15:33 But as in the athletic club industry, 15:34 I saw so many women who are extremely fit, 15:37 but they would go out and party, drink a lot of alcohol, 15:40 eat a lot of bad food 15:41 and they come in and purge with exercise. 15:43 They spend two to three hours working out, 15:46 they were just constantly working out. 15:47 It becomes a very destructive behavioral pattern 15:50 and eventually it will cost us our health greatly 15:53 and can even cost us our life. 15:55 Now you girlsare starting walk right offthe platform there. 15:57 I know. Yeah, we used to do across the gym. 16:01 Yeah, you're used to do across the gym, 16:02 now we do our power lunge walks across the gym 16:05 and so that's they are used to doing. 16:09 Okay, is that 20? Excellent. 16:11 We went up and up and over. 16:13 Okay, now we're gonna put your hands on your hips again, 16:15 I want you to just to bring your leg back 16:18 like so, we do 20 16:21 and then we're gonna switch over the other side. 16:26 Good. Try and keep the balance up, bring it up, good. 16:31 This is a good one for the gluteus maximus, 16:34 also you feel a little bit in the hamstring again. 16:36 The lunges are an excellent one for the gluteus area. 16:42 Good, three more, 18, 19, 16:48 good and 20, okay switch. 16:53 Help it, no one want to slip. 16:55 Balance is a big part of it. 16:57 I wanna make sure we-- 16:58 keep ourselves in one spot there. 17:08 Good, eight more. 17:10 One, and two, and three, four, 17:15 five, six, seven, and eight. 17:20 Okay, lay down on your sides on the floor there 17:23 with your heads up that direction. 17:29 Okay, I want you to grab 17:30 a hold of an ankle and pull back. 17:33 Feel the stretch in your quadriceps. 17:38 You feel that Kim? 17:40 Madison, feel that all right? Right, ten more seconds. 17:43 One, two, three, four, five, 17:49 six, seven, eight, nine and ten switch. 17:56 We'll go over the other side. 18:01 Okay, you're gonna lay on your power back there. 18:04 Okay, pull, good. 18:08 Ten more seconds. 18:10 One, two, three, four, five, 18:15 six, seven, eight, nine 18:20 and ten, lay on your back. 18:23 I want you to bring one knee up 18:24 toward your chest and pull it up, good. 18:29 Pull, pull, hold for ten seconds. 18:36 Five, six, seven, eight, nine and ten, 18:41 put your leg straight up. 18:44 Just one, okay same leg, now pull towards you. 18:49 Good, good, excellent. 18:51 Now we get a little more of a exaggerated stretch 18:53 on that will give just point your knee to the chest. 18:59 Okay, let's switch sides, 19:04 pull that knee to your chest. 19:10 Should be feeling that in your hip 19:15 and then when we go up straight, 19:16 then we should be feeling more in hamstring. 19:19 Okay, put the leg straight up and pull, excellent. 19:25 Ten more seconds. One, two, three, four, 19:30 five, six, seven, eight, nine and ten, okay. 19:38 I want you to have your feet on the ground 19:40 just like they are, have the knees bent, 19:42 get lay back down, we're gonna do crunches, 19:44 we're gonna modify our crunches just a little bit, 19:46 put your hands behind your head, 19:48 behind your neck, excuse me. 19:50 And when you come up, I want you to crunch towards, 19:52 like bring your right elbow towards your left knee, 19:56 but you're not gonna get there. 19:57 Okay crunch up, good and down. 20:00 Okay, now, opposite, good. 20:05 The crunch is only about a four, 20:07 five, six range of motion exercise. 20:10 By doing just a little bit of modification 20:12 getting over twist in there, we're also bring in 20:15 the external bleak area. 20:18 People, oftentimes, call them the love handles 20:20 if they get too enlarged with adipose tissue. 20:25 The reality is you cannot spot reduce anyway 20:28 But you can help keep that area firm 20:31 and toned by regular exercise. 20:36 There in ten more each way. 20:38 There'sone, and two, 20:46 good four. 20:51 All right, six, 20:59 seven, eight, nine 21:09 and ten, good. 21:11 Okay, up on your feet. 21:13 Here I want you to come back here 21:14 to the edge of the platform. 21:16 Your toes are gonna be on the edge, 21:17 oops don't fall back like that. 21:20 Put your hand on my shoulder and you're gonna do cap rises. 21:24 Can go way up high. 21:27 Both going and use both feet. 21:28 The way up high is how can go. 21:31 Now way down, good up, its okay. 21:36 Down way up and down 21:40 and way up and down okay keep going. 21:45 Now three of us had the joy of stepping off. 21:50 Keep going way up high. 21:52 Good and down, way up. 21:55 For those who are at home, you might wanna find 21:57 piece of wood that you can do this on. 21:59 Or you can use a stair. 22:06 And we're gonna do ten more. 22:07 There's one, two, three, four, five, 22:15 six, seven, eight, two more, nine and ten. 22:22 And we wanna stretch those muscles out. 22:23 Where we gonna do that is we're gonna put a foot back. 22:28 Press down, press your heel down. 22:32 And move forward, okay. 22:38 Pull that up to ten more seconds. 22:45 Eight, nine, ten switch, 22:51 okay, pull the thigh should feel it stretch in the cap 22:59 and ten more seconds. 23:00 One, two, three, four, five, six, 23:06 seven, eight, nine, ten okay. 23:11 Now stretch step out to side. 23:13 Stretch inside the thigh. 23:19 You make me look bad Madison. 23:21 Looking me like real bad. 23:24 Okay ten more seconds. 23:27 Three, four, five, six, 23:31 seven, eight, nine, ten. 23:34 You even looked comfortable in that position. 23:36 Okay, switch to other side. 23:44 Most folk at home you won't be doing 23:45 what Madison is doing and you'll doing what I am doing. 23:47 So, you can rest at ease there. 23:51 Okay, ten more seconds, one, two, three, 23:55 four, five, six, seven, 23:59 eight, nine, ten good. 24:03 Okay, hands bind the back 24:06 we're gonna crunch over our abdominal bend over. 24:09 We're gonna come up. 24:11 We're gonna lay back and crunch 24:13 the abdominal bend over, up and back. 24:17 Just keep going. 24:19 And look I tell you that I could do that when I was your age 24:20 with that one doing you two either. 24:21 I can even do that back. Your back. 24:39 Keep going. 24:47 And we're gonna do ten more. 24:54 Good, so down just a little bit. 25:04 And five more. 25:06 That's one, two, 25:13 three, four and five. 25:19 Let's go into the cool down more and though. 25:21 There's you just gonna do some trunk turn. 25:25 Pull it go to other side. 25:29 And turn, turn 25:35 and turn and turn and turn. 25:42 Five more each way. 25:45 It's one and two 25:54 and three 25:58 and four a last one and five. 26:03 Now we're gonna stretch the neck out, 26:05 we're gonna turn to the side. 26:08 And turn the other way. 26:10 And turn, turn and five more each way turn. 26:17 And turn where this is one, turn, 26:22 turn and its two, 26:26 three, four 26:33 and five, good. 26:35 Okay, ladies thank you, well done. 26:40 Eating disorders do not have to grip 26:42 our young and even some women 26:44 that are older who are still by [...26.45] condition. 26:48 We can have victory over these things. 26:49 We also have to remember that the victory 26:51 is gonna come through God. 26:53 He's gonna give us a power to overcome 26:54 as we look at having a whole new life. 26:57 It's very advantageous to get in a good lifestyle program 27:00 getting rid of the fine foods eating natural foods 27:03 make sure you have a good breakfast drink a lot of water 27:06 trying get out in the good fresh air. 27:09 Getting lot's of sunshine. 27:10 Its very helpful it's a good mood all through. 27:12 When you feel good about yourself. 27:14 You not gonna be looking to just show yourself. 27:16 A young girl who came after our wellness program. 27:18 She was only seventeen, 27:19 and she was locked in and battle for bulimia. 27:21 I made her work extremely hard 27:23 so she could start developing her body. 27:25 She realized that by doing that and by then going 27:28 on purging he was gonna be totally counterproductive. 27:30 So she was able to overcome the battle of bulimia 27:33 by looking at doing positive things for her life. 27:36 Now as she doing in a physical sense but most importantly 27:38 she did in the spiritual sense as well. 27:41 She did all for the glory of God 27:42 and prayed the God to bless her efforts and he did. 27:45 Remembering the promise of Phillipians 4:13, 27:48 "That I can do all things through Christ 27:50 in good strength and spirit." 27:52 God bless and look forward to see you next time. |
Revised 2014-12-17