Participants: Madison Turner, Dick Nunez, Brittany Nunez
Series Code: BAS
Program Code: BAS000064
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00:02 The following program is designed
00:03 to demonstrate simple workouts 00:05 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 People always looking for joy in their life 00:17 and you can find that through exercise. 00:19 Are you wondering how? 00:20 Stay tuned and find out on body and Spirit. 00:53 Hello, I'm Dick Nunez, exercise physiologist 00:55 and principal of Miracle Meadows 00:57 and Mountain State Leadership Academy 00:58 in West Virginia. Welcome to Body and Spirit. 01:01 Today we're gonna be talking about joy, 01:03 something everybody wants 01:05 and we know that if we follow God's natural plan 01:07 we can have that. The Bible promises 01:09 if we keep God's commandments we can have joy. 01:13 That word "if" although it is only 01:14 two letters is a big one. 01:16 We part of keeping God's commandments 01:17 is taking care of ourselves as well. 01:19 So we're gonna focus in on that today 01:21 and by doing that and by doing exercise 01:24 we actually have some physiological responses 01:26 like the production of endorphin in our body 01:29 that gives us this feeling of euphoria. 01:31 So often I've seen people who don't want to exercise. 01:34 In fact, they are adamant of against doing it. 01:36 But when they finally start, 01:38 they realize it wow, I actually feel better. 01:41 And the more they do it, the more they like it. 01:43 And they even start getting that endorphin rush 01:45 even just thinking about exercise. 01:47 So the more we do it, truly the better we become. 01:50 We're gonna focus in on that today. 01:51 So I believe we're ready to get started. 01:53 Helping me out today will be Madison and Brittany. 01:56 Madison is a student 01:58 at the Mount State Leadership academy 01:59 and Brittany at the, at the elementary school there. 02:02 And Brittany is also my daughter. 02:04 So we're looking forward to having a good time today. 02:06 We're gonna start by doing some arm circles 02:09 and warming up the body, preparing for what is to come. 02:14 Okay, make nice circles here. Ten more times. 02:24 That's five, six, seven, 02:28 eight, nine, ten. 02:32 Now let's go back the other way. 02:33 Up and around, we're gonna see 02:35 if we can bring some joy in to our lives 02:36 of Brittany and Madison here in just a few moments. 02:42 And let's do five more, 02:43 one, two, three, four and five. 02:50 All right, let's start by working the chest. 02:52 We're going to, 02:54 in fact we're going to punch our hand here. 02:57 And we're gonna drive out and come back. 03:00 I want you to do 20 each way, focus on your chest 03:03 as you're doing it. 03:04 Good Madison that looks excellent. 03:06 Brittany, you're my counter. 03:09 Five, six, good going. 03:15 That fist clenched in there, focus on your chest. 03:19 You dictate how hard you're gonna work. 03:23 I've seen a lot of people in my life 03:24 who have been pessimistic 03:26 and you get them on a regular exercise program 03:29 and they'll become optimistic. 03:30 Their glass is no longer half empty, 03:32 it is now half full. 03:34 How many more Brittany? 03:36 Two more. Okay. 03:40 Switch over and push hard 03:43 each one push and push. 03:47 Good, keep going. 03:52 There is this exhilaration 03:53 when we get when we do exercise 03:54 as the blood starts pumping throughout the body 03:57 and to all the muscles. 03:59 And I've seen some people who, especially the older people 04:02 who don't exercise at all, 04:03 and then all of a sudden they start doing it 04:05 and they feel alive again. 04:07 So you want to enjoy that while we're young 04:10 because then you can just keep that alive 04:12 feeling all of your life. How many more, Brittany? 04:15 One more. Okay. 04:18 Hit the deck, we're gonna do a few pushups 04:20 to bring even more joy into our lives. 04:23 All right, let's just go from the knees 04:25 and let's do 20 of them. 04:28 The chest, it'll always be a tired 04:30 so this willhelp finish it off 04:32 by pumping some pushups off here. 04:35 You can use the wall at home to do this 04:38 or you can do with the less dep. 04:40 But the bottom-line is pushups are an excellent exercise. 04:44 Many men will say, oh, I haven't done those things 04:46 since I was back in the military. 04:48 But they're doing back in the military for a reason 04:50 that's because it's a good exercise. 04:53 And often times we avoid it because it's hard. 04:56 And we don't like to get down on the floor 04:58 and have to stroll around a little bit. 05:02 Okay. Up on the feet. I bet you feel better already. 05:05 Oh, yes. Okay, good. 05:08 Okay, let's lay back, stretch the chest. 05:13 Bring it across. 05:15 Pull the shoulders out. Okay, again back. 05:25 And bring it across with the scapula apart. 05:31 Hold that for five more seconds. 05:36 All right, good. Let's put the arms out 05:40 and do some arm circles. 05:44 This one always puts a smile on people's faces. 05:51 And go larger. 05:53 There is a lot of people out there 05:55 who can no longer move and they wish they could. 05:59 Smaller, often times we forget to count 06:02 our blessings and realize that the fact 06:05 we still can move should be a joy in our life. 06:09 Let's go larger now. 06:14 In fact, if we can make those muscles burn, 06:16 it's a good thing. Smaller, 06:21 now reverse it, and larger. 06:29 And smaller. In fact, this is so much fun 06:32 that's why I'm doing it with you. 06:33 I don't want you to have fun without me. 06:36 Get it back to the front. 06:40 Madison... I'm watching you. 06:45 Larger. Okay. 06:52 Those behind me have to remember 06:53 there is monitors around, 06:54 I can see what's going on, okay. 06:58 Now let's hold for one minute. 07:03 I will make sure our joy is completed 07:04 in the next 50 seconds here. 07:08 Good, hold them nice and parallel to the ground. 07:10 Up a little higher, Madison. There you go. 07:13 Good. Keep them up there. 07:18 Up higher, Madison. 07:22 See, I told she's gonna have fun. 07:24 Her joy is happening here. 07:26 The endorphins are being released. 07:28 Laughter brings endorphins out. 07:30 The Bible said, "A merry heart does well like medicine." 07:33 Even Paul, he said, "laughter does well like medicine." 07:36 So we're gonna, we're gonna get good dose today. 07:40 Do you know what? 07:41 This is going to burn a little bit. 07:44 Okay, we're down to 10 more seconds, 07:46 nine, eight, seven, six, 07:50 five, four, three, two, one. 07:55 Oh, feel that endorphin rush. Oh, that feels good. 07:59 Now let's whirl the shoulders. 08:05 That always feels good after I get down with that. 08:11 All right, let's go the other way now. 08:18 And five more, 08:25 okay good. 08:26 All right, Madison could you go get just one towel for us, 08:28 please, just one. 08:33 And you and Brittany are gonna have a little tug of war here. 08:36 And what you're gonna do is you gonna square off like this. 08:39 You gonna get the towel here. Grab it. 08:44 Okay. Now bend it a little bit. 08:47 Okay, you're gonna pull and pull... 08:50 Okay. Come on pull and pull, good. 08:56 And pull. Okay, Brittany you take my spot. 09:01 Nice steady motion. You can do this by yourself, 09:05 by just using the other arm to balance 09:09 where we wanna again make it a little more fun 09:12 and people will find that they have fun 09:14 when they have a workout partner. 09:19 Good, good, good, keep going. 09:25 Ten more. There is one and two. 09:30 Good job, Brittany, hang in there. 09:32 Three, four, five, six, 09:39 seven, eight, nine, ten. 09:43 Okay. Switch around. 09:45 So now you're leading with the other foot. 09:49 Okay, you're leading with the other arm. 09:52 Okay, and pull. Good. 09:56 This is working the upper back. 10:03 One time I was doing this on a show 10:04 and the guys actually gone into a row of tug of war. 10:06 So I am glad you're not-- you're not doing that. 10:09 Okay, come on keep going. 10:15 If you have a training partner, 10:16 husbands and wives, moms and dads, 10:20 sisters and brothers, dads and sons, 10:23 dads and daughters. 10:27 Keep going. Keep going. 10:31 Five more, one, two, 10:35 three, four, five good. 10:40 Okay, we're gonna keep going with our partner training. 10:43 I want you to kneel down in front of Brittany. 10:46 Okay, I want you to grab that palms up, Brittany. 10:50 Madison, you're gonna hold onto these ends. 10:52 Okay. Brittany you're gonna do curls. 10:54 Madison you're gonna give her a little bit of resistance. 10:55 Okay, up and down. Up and down. 11:01 Good, up and down. Keep going, good. 11:14 Keep the palms up, make sure you should 11:16 get some regular repetition. 11:17 Five more times, 11:19 one, two, three, 11:25 four and five, good. Switchover. 11:35 Right, curl up Madison, good. 11:38 That's so excellent. 11:39 Good full range that's what we want. 11:44 And even the person doing the helping 11:46 gets a little bit of workout here as well. 11:55 Ten more, Madison. 12:05 And five more. 12:10 Two more, 12:14 all right, Brittany, backup. 12:17 Okay, I want you to grab that, grab the ends. 12:22 Turn to the front get it up over your head. 12:25 Elbows up. All right press up overhead. 12:29 The elbows in. 12:31 Up, good. Up, up, excellent. 12:37 Keep going. And for those at home 12:41 if you don't have a partner 12:42 you can do this one arm at a time 12:44 by just holding the arm the other side. 12:48 I'll demonstrate that here in just a moment. 12:54 Three more. 13:01 Excellent. By doing at home, 13:05 you can just hold on with the other arm. 13:07 You can go down and push up. 13:09 Like this and that will still give you 13:11 somewhat the same effect by training on your own. 13:14 Okay. Madison, 13:20 keep over the head. 13:25 Good. 13:31 You're gonna feel the triceps 13:32 when you do this one. 13:34 Push and push ten more times. 13:40 The elbow's in, two, three, 13:45 four, five, 13:49 six, seven, 13:54 eight, nine, ten, good. 13:59 Okay, I like you do the stretch 14:00 where you reach up over the head 14:02 and get up over the arm and pull back, good, good. 14:07 And hold that steadily. 14:10 Ten more seconds, two, three, 14:15 four, five, six, seven, eight, 14:20 nine and ten, switchover. 14:28 Hold it to steady. 14:30 Each stretch you wanna hold 14:31 for about ten, twenty seconds. 14:33 Ten more, one, two, three, 14:37 four, five, six, seven, eight, 14:43 nine and ten, good. All right. 14:46 Let's get a few deep breaths 14:48 into the nose out through the mouth. 14:54 In to the nose out through the mouth. 14:58 Two more, in through the nose out through the mouth. 15:03 One more time. 15:05 Through the nose out through the mouth. 15:09 Next turn your head to the side and turn, 15:16 and turn and turn, three more each way. 15:21 Turn, turn, 15:26 turn, turn, let's do one more. 15:30 Turn and turn, good. 15:34 All right, we should be all nice 15:35 and loosened up and ready to do some leg work here. 15:39 All right, cross your arms and start squatting down. 15:43 Let's go for 20 of them. 15:46 Squats are on of the best overall exercise 15:48 we can do for the lower body. 15:51 Stimulates the gluteus maximus, 15:52 the back, thighs, the hamstrings. 15:59 How many is that, Brittany? 16:01 Seven or like that. Seven. 16:06 Keep going, good. 16:10 As long as you squat properly by pushing the hips back 16:14 and keep the knees from going over the feet. 16:17 We're just fine as far as protecting our knees. 16:23 How many is that? 16:24 Fifteen. Good, five more. 16:27 One, two, three, 16:33 four, five, good. 16:38 Now what we are gonna do is next step out to the side. 16:41 We gonna lunge down this way as much as you can 16:43 and back the other way. 16:45 Okay, now get up to way here, okay. 16:48 Now over, shift over. 16:51 Okay, and come up more before you go down. 16:52 Up and down. Good. 16:56 Up and down, up and down. 17:01 Up and down. Good. 17:04 Up down, up down, five more each way. 17:09 Up down, up down that's one, 17:14 up down, up down. 17:19 Up down, up down, 17:25 up down, up down, 17:26 one more each way. Down up down good. 17:33 All right, lay down your sides. 17:39 You get hold over an ankle. 17:40 Stretch your hand... the quadriceps, 17:42 excuse me, stretch your quadriceps, there we go. 17:49 Let's hold that for ten more seconds 17:52 One, two, three, four, five, 17:57 six, seven, eight, nine, ten, good. 18:03 Switch. 18:11 Okay, Brittany go back a little bit further, 18:13 instead of bringing it to your side there, 18:15 come back. There you go. 18:17 And just lift your leg back further. 18:21 This way. 18:23 Good, Brittany is extremely flexible 18:25 so for her getting a little more of stretching 18:27 as to go that extra mile. 18:30 Most folks I don't think have to worry about that, however. 18:36 All right, lean your back. 18:38 Pull up your knee up to your chest. 18:43 Pull and see you feel it in your hip. 18:47 Hold that for ten more seconds, 18:49 one, two, three, four, five, 18:54 six, seven, eight, nine, okay, leg straight up. 19:01 Grab behind your leg and pull it towards you. 19:04 This time you should be feeling 19:05 a more in the hamstring. And hold that. 19:10 Hold, hold, hold ten more seconds, 19:13 one, two, three, four, five, 19:19 six, seven, eight, nine, ten. 19:24 Switch, pull it near to the chest. 19:29 Hold. 19:34 Good. Keep pulling. 19:39 Ten more seconds. 19:40 One, two, three, four, five, 19:45 six, seven, eight, nine 19:49 put your leg straight up. 19:52 It's behind pull, one, two, three, 19:57 four, five, six, seven, 20:02 eight, nine, ten, okay. 20:06 Put your-- keep your shoulders down, 20:07 so that arm can, 20:08 make sure they come across like that. 20:11 Okay. Yeah. No, no, top of each other. 20:17 You should feel that stretch in your hip and your back. 20:22 Hold that for ten more seconds. 20:23 One, two, three, four, five, 20:29 six, seven and look you've come to eight, nine, ten. 20:33 Switch. We'll go the other way. 20:43 Okay, Madison trying to trying to bring up more, 20:44 so there you go. Good. 20:47 Hold that for ten more seconds. 20:48 One, two, three, four, 20:52 five, six, seven, eight, nine, ten, okay. 20:59 Bend your knees. 21:00 Bring them up towards your chest. 21:03 Okay, like Brittany is doing there. 21:05 Bring it up, okay. 21:07 And bring your hips back down. 21:09 Okay now back up. And down. 21:12 And up and down. 21:16 And up, this is called the pelvic tilt. 21:18 It's good for the abdominal. 21:20 For some it might be difficult, 21:24 might not be able to bring it quite this far. 21:27 Keep going. Ten more, one, 21:34 two, three, 21:39 four, five, good, 21:44 six, seven, 21:49 eight, nine and ten. 21:54 Put your feet on the ground, 21:56 hands behind the neck. 21:57 Okay, crunch up, up, down. Good. 22:04 Chin up as you come up. 22:10 Keep going. 22:17 Good, ten more. 22:25 And five more. 22:33 Okay, over on your stomach. 22:37 Hands bind your back. Lift your chest up 22:43 and get the chest off the ground and down. 22:46 Up and down. Up and down, 22:51 Up and down. 22:53 Keep going, up and down. 22:56 Up and down. Up and down. 23:02 Up and down. Ten more, one, 23:07 two, three, four, 23:13 five, six, seven, 23:20 eight, nine and ten, good, up on the feet. 23:29 Okay, hands bind the back. 23:32 All right, let's crunch over. 23:35 And up and lay back, and over. 23:42 And up and lay back. 23:45 Contract the abdomen and over. 23:48 Up and back, good keep going, over. 23:54 Up and back. 24:03 Each time you bend over focus on contracting the abs, 24:08 you lay back and feel the stretch. 24:12 Good, good, keep going. 24:16 We're gonna do ten more of those. 24:21 That's one, 24:25 two, 24:29 three, four. 24:36 Keep slow, five, 24:41 six, seven, 24:45 three more, 24:48 eight, 24:52 nine and ten. 24:57 All right, we gonna do some trunk rotation. 24:59 Turn, turn. Good, we gonna do 20 each way. 25:05 It's 2, 3, 25:10 4, 5, 6, 25:18 7, 8, 25:23 9, 10, 25:29 11, 12, 13, 25:36 14, good, 15, 25:41 16, 17, 18, 25:47 two more, 19 and 20. Now we'll finish up. 25:52 We're gonna just a big breath, 25:55 arms up, bend around and down. 25:59 Again up around, down, 26:04 again and down two more. 26:09 Up around down, last one. 26:13 Up around and down. Good. Okay. 26:18 Thanks a lot, ladies. We're all done. 26:23 We find that we go against God's natural plan 26:27 by eating improperly, by not getting enough rest, 26:30 by not getting enough fresh air. 26:32 Bad things can happen to us, and we won't have joy. 26:36 Anytime we have that problem 26:37 or we are going against God we end up state of dis-ease, 26:40 which will cause disease. 26:43 Fact is, it's been estimated 26:44 that up to 80 percent of all disease 26:47 originates in your mind. 26:49 And by having a good healthy brain 26:51 by getting endorphins going, 26:52 it will help you immensely to get 26:54 a medical fix of endorphins is extremely expensive. 26:58 But you can have it naturally by getting 27:00 a regular exercise program and also another thing 27:03 that find that gives you joy, 27:05 enjoy abundantly as you ever regular prayer life 27:08 and a worship time with God. 27:10 That finally people are worshipping 27:12 and praising the Lord, they're actually healthier 27:14 and scientific research has found already that people 27:18 who partake in regular prayer are going to be 27:21 healthier and happier. 27:23 Exercise is a part of that 27:25 because as people get into condition 27:27 they just feel good about themselves. 27:28 The spring comes back to their step. 27:30 They just feel alive again. 27:32 When you feel weak, you feel low 27:35 and when you feel strong, you feel young. 27:37 If you struggle get out of the chair, 27:39 there's no joy there, but when you can bounce around 27:42 and do whatever you want to do 27:43 then your joy will abound. 27:45 Remember to do it all for the glory of God. 27:47 Philippians 4:13, says 27:49 "I can do all of things through Christ 27:51 who strengthens me." 27:52 God bless you we'll see you next time. |
Revised 2014-12-17