Participants: Kim Rogers, Dick Nunez, Madison Turner
Series Code: BAS
Program Code: BAS000093
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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 Having a high triglyceride level 00:16 can be very damaging to your health. 00:18 But there is good news, you can drastically drop 00:20 the amount of triglycerides in your blood. 00:22 Stay tune and find out how next on Body and Spirit. 00:54 Hello, I am Dick Nunez, exercise physiologist 00:56 and Principal of Miracle Meadows 00:58 and Mount State Leadership Academy in West Virginia 01:00 Welcome to Body and Spirit. 01:02 Today, we're gonna be talking about triglycerides. 01:04 People hear about them, 01:06 they don't even know what they are. 01:07 Basically triglycerides are blood fat. 01:09 There are three fatty acids hooked to a glycerol, 01:12 and that's how fats are transported through the system. 01:15 As triglyceride levels go up, 01:17 we find that some diseases become more prevalent 01:20 like heart disease or also diabetes. 01:23 So by keeping your triglycerides low, 01:25 it might very, very helpful. 01:27 I've seen people with triglyceride levels over 800, 01:29 come out to the wellness center 01:31 when I was a director there 01:32 at the Black Hills Health and Education Center. 01:34 And during that time, 01:35 we'd see their triglyceride levels come 01:37 down 4 to 600 points in a two to three week time period. 01:40 So you can have a really incredible 01:41 turnaround in the short period of time, 01:43 by simply getting a good exercise 01:45 program and eating properly. 01:47 So we're gonna go through some exercise right now 01:48 that might be helpful for those with high triglyceride levels. 01:51 Helping me out today will be Kim and Madison. 01:54 Kim is a student of Miracle Meadows, 01:55 Madison at Mount State Leadership Academy. 01:57 Thank you. 02:02 And let's get loosened up. 02:03 You're ready for a fun workout? Yes. 02:05 Bring your arms around. 02:09 We're justwarming up, doing some motion here, 02:13 getting the shoulders ready to go. 02:16 Let's go ten more. 02:17 Two, three, four, 02:20 five, six, seven, 02:24 eight, nine, ten, 02:27 other way, up and around. 02:29 One, two, three, 02:32 four, five, six 02:36 seven, eight, nine, 02:40 and ten, good. 02:41 All right, I believe we're ready to go. 02:43 What we're gonna do is we're gonna 02:45 press our fist against our hand. 02:47 Push out and draw back. Push out and draw back. 02:53 We're gonna do 25 of those. 02:56 It's five, six, seven, 03:01 eight, nine, ten, 03:07 eleven, twelve, thirteen, 03:12 fourteen, fifteen, ten more. 03:16 One, two, three, 03:21 four, five, six, 03:26 seven, eight, nine, ten, 03:32 good, switch around. 03:33 Push and push and push, 03:37 good, keep going. 03:40 Five, six, seven, eight 03:46 nine, ten, eleven, 03:51 twelve, thirteen, 03:55 fourteen, and ten more. 03:58 One, two, three, 04:03 four, five, six, 04:08 seven, eight, nine, 04:12 and ten, good, relax. 04:15 Okay, let's just start our chest stretch. Hold that. 04:22 Let's hold for ten more seconds. 04:27 Five, six, seven, eight, nine, ten. 04:33 Hold your shoulder blades out, pull. 04:39 And let's go ten more seconds. 04:41 One, two, three, 04:44 four, five, six, 04:47 seven, eight, nine, ten, good. 04:51 Kim, could you get our towels for us please? Yeah. 04:57 Towels make an excellent way of assisting our workout 05:00 without having to buy a lot of expensive equipment 05:02 and you can also keep your forehead dry at the same time. 05:04 All right, well, 05:07 let's not clean our noses out, okay. 05:10 Pull the thing apart. We're gonna keep arm straight. 05:14 We're gonna go up over head, pull back down. 05:17 Up over headand back down. All right, keep going. 05:22 As you're doing it, try and focus 05:23 on the muscles around the scapular area. 05:25 Do it little slower. 05:28 Give yourself resistance 05:29 against yourself as you come down. 05:35 Good, that's better. 05:38 Over, good. Ten, good. 05:43 Ten more, one, two, 05:48 little slower, three, four. 05:52 What's popping, Madison? My arms. 05:54 Your arms, fine. 05:56 Six, seven, eight, 06:03 nine, and ten, good. 06:07 Now let's bend over with our towel. 06:09 Pull it up to your waist, reach out. 06:12 Pull, reach out. Okay, keep going. 06:16 Try and squeeze your shoulder blades 06:17 together when you pull up. 06:19 That's better. You get lot of range 06:20 of motion there, good. 06:22 Bend over little more, Madison. 06:24 Squeeze your shoulder blades together. 06:26 Good, reach out. Squeeze, good. 06:28 That's much better. All right, ten more, 06:32 one, two, three, 06:37 four, five, six, 06:41 seven, eight, nine, ten, good. 06:46 I'll hold your towel for you. Arm up over the head. 06:50 Grab hold of your elbow. Stretch the latissimus area. 06:56 That feels good, right? Mm-hmm. 06:58 Ten more seconds, one, two, three, 07:02 four, five, six, seven, eight, 07:07 nine, and ten, switch. 07:12 Good. Ten more seconds, 07:18 one, two, three, four, five, 07:22 six, seven, eight, 07:26 nine, and ten, good. 07:27 Take your towel back. 07:31 Grab it like you're grabbing 07:32 a knob like the end of the back there. 07:36 Get your hand about six inches down 07:38 and raise up, pull back down. 07:41 Raise up, pull down, good. 07:43 Focus on your shoulder. Excellent, Madison, good. 07:46 Okay, Kim, you're looking good. 07:50 Give yourself resistance. Finally, I got it. 07:51 You finally got it. 07:52 By George, I think she's got it. 07:57 Good, eight, nine, ten, 08:03 eleven, twelve, thirteen, 08:07 fourteen, fifteen, good, 08:11 sixteen, seventeen, eighteen, 08:16 nineteen, keep a hold of it, twenty. 08:18 Now down to front. Keep hold of it. 08:20 Now we're gonna pull up, elbow up, and up and up. 08:27 Five, six, keep going, seven, eight, 08:33 nine, ten, good, eleven, twelve, 08:39 thirteen, fourteen, fifteen, good, 08:42 reach all the way down. 08:44 Sixteen, reach down, seventeen, 08:47 eighteen, nineteen, one more, 08:49 twenty, switch around. 08:53 Okay, get it right at the knob there just like that. 08:57 All right, let's start with the raising up. Do 20 of them. 09:00 And then go on do the other one. 09:02 I have small hands. 09:04 Just grab it like you're grabbing 09:06 the end of the baseball bat there. 09:09 Pretend you have very limp baseball bat. 09:11 Very limp. Very limp, okay. 09:14 Yeah, there you go. 09:16 All right. Okay. 09:17 Thank you. Good. 09:20 Not even Mark McGuire would have 09:22 hit a homerun with that bat. 09:27 Okay, count it. Make sure you keep track 09:29 and then switch over to the other one. 09:30 When you deal with high triglycerides, 09:31 regular exercise will be very helpful 09:33 because blood fat is always going to your body 09:35 looking for working muscles. 09:37 As we provide working muscles 09:38 that will start bringing that triglyceride level down. 09:42 Also if you reduce the blood fat 09:44 or the fat you eat, that will drastically lower it down. 09:47 And especially if you cut down on refine foods, 09:50 stop eating simple sugars because that definitely 09:52 will boost up the triglyceride level. 09:55 Good, you're doing fine. 09:57 Switch into other one. Now we're doing 09:59 the upright row, excellent, excellent. 10:04 What you're on, Kim, how many? 10:06 Nine. Ten, ten more, 10:08 one, two, reach down, 10:10 three, four, nice full range of motion, 10:14 five, six, seven, 10:18 eight, nine, ten. 10:21 I'll hold your towels while we stretch. 10:23 Bringing arm across. 10:25 Stretch your shoulder. It's good. 10:30 Ten more seconds, one, two, 10:34 three, four, five, 10:37 six, seven, eight, 10:41 nine, and ten, good. 10:44 Hold that across. And ten more seconds, 10:50 one, two, three, four, five, 10:55 six, seven, eight, nine, 11:00 and here's your towel back. 11:02 Thank you. Okay, we're gonna drape it 11:06 over our thumb side and get a palms up, 11:09 roll it up and then hold back down. 11:14 Keep the palm up, here we go. 11:16 And full range of motion. 11:21 It's a little bit awkward at first, 11:23 but as you get a hang of it, 11:24 it will feel more and more natural. 11:26 And you will be able to give yourself 11:27 few more assistance. 11:28 When you get really skill that, 11:30 you can give yourself a real death march 11:32 if you want to but we're not after that right now. 11:40 I see it's exactly here. There. 11:45 I kept looking at that something 11:46 doesn't look quite right. 11:50 How many is that, Kim? Okay, do five more. 11:54 Two, three, four, and five, good. 12:00 Other side, you wanna drape it over the thumb side. 12:04 Okay, here we go. 12:09 Reach all the way down, good. 12:17 Palm up, keep palm up. How many you're on? 12:23 Eight. Okay, nine, ten, 12:26 reach all the way down. 12:28 All the way down, that's better. 12:31 Thirteen, fourteen, fifteen, ten more. 12:35 One, two, three, 12:40 four, five, six, 12:45 seven, eight,nine, and ten. Stop for a moment. 12:51 Let's get a few breaths into the nose 12:52 and out, in and out. 12:59 Try and really inflate your lungs while you do that. 13:03 And out, one more time, in and out. 13:09 And put the towel up over the head 13:11 and grab it in a reverse grip with your other arm. 13:15 So you see while I am doing here. 13:16 Got the right arm over, left arm's coming under 13:20 and bring it up over my head. 13:22 I'm pushing up and pulling down. 13:24 Pushing up, pulling down. 13:27 This is how we look there. 13:28 Good, excellent. Good, good. 13:31 You're looking good, Madison. Good job, Kim. 13:34 All right, 25 of those. How many is that? 13:39 Six. Okay, seven, 13:42 focus on the triceps area as you do this. 13:47 I won't have any choice, it's pretty good isolated. 13:51 Good. Where we're right now? 13:55 Fifteen. Ten more, one, two, three, 13:59 bend your elbow, four, five, six, 14:06 seven, eight, nine, one more, ten. 14:13 Good, switch sides. 14:16 Now you wanna turn that one. 14:24 Are you more comfortable like that way? 14:26 Yeah, I hope you use it that way. 14:27 Okay, up. Good. Good, 14:39 you're looking good, keep going. 14:44 Where we are at? Ten. 14:46 Ten, okay fifteen more, 14:47 one, two, three, 14:51 four, five, ten more. 14:54 One, two, three, 14:58 four, five, six, 15:02 seven, eight, nine, and ten, good. 15:09 And take the towels there. 15:11 Let's roll the shoulders 15:13 up and around, up and around. 15:20 Keep it up. Eight more, 15:25 one, two, three, four, 15:31 five, six, seven, eight, 15:35 other way, up and around. 15:45 Keep going. Five more. 15:55 Straight up now. Up and down. 15:58 Up and down. Up and down. 16:02 Up, down, up down, up down, 16:07 up down, up down, five more. 16:14 Shrug it up. Two, three, four, five. 16:20 Look up, look down. Look up look down, 16:26 up down, up down, 16:31 up down, ten more. 16:34 One, two, three, 16:40 four, five, six, 16:48 seven, eight, nine, ten, 16:54 good, side to side. 16:57 Over, over, good. 17:08 Let's go eight more each way. 17:10 One, two, three, 17:16 four, five, six, 17:21 seven, last one eight, okay 17:23 And turn, side and turn, and turn 17:30 There is no law that said you have 17:32 to go to that way the first time. 17:35 Three more, one, two, three. 17:43 Okay squat position. 17:47 Squat down and up and down. 17:50 Let's go 20 of them. Two and three, down deeper, 17:55 four, five, six, keep going. 18:02 Fine they're doing squats and leg exercise 18:04 is excellent for blood fats 18:07 because from nothing demands energy like legs. 18:10 Now little deeper, Madison. 18:13 Good, much better. 18:14 Where we're at, Kim? Fourteen. 18:17 Good, five more. 18:28 Okay, down your hands and knees. 18:34 Put one leg out and I want you to curl 18:37 your leg like you're flexing a bicep. 18:40 Okay and reach out curl it, and out and curl it. 18:44 Keep going. It's five, six, 18:50 seven, eight, nine, ten, 18:57 eleven, we're gonna go for thirty. 18:59 Twelve, thirteen, fourteen, good. 19:04 Fifteen, sixteen, seventeen, 19:09 eighteen, nineteen, ten more. 19:14 One, two, three, four, five, 19:21 six, seven, eight, nine, ten, switch it around. 19:29 Other leg out and curl it. And curl and curl, good. 19:36 Curl it. Four, five, 19:41 six, very good ladies, keep going. 19:43 Seven, eight, nine, ten, 19:49 eleven, twelve, thirteen, fourteen, 19:55 fifteen, sixteen, seventeen, 20:00 eighteen, nineteen, ten more. 20:04 One, two, three, four, five, 20:12 six, seven, eight, nine, and ten. 20:18 Good, lay on your side. 20:22 Get a hold of your ankle. Pull it back. 20:24 Stretch quadriceps. Pull steady. 20:31 Anytime you do a stretch, we don't wanna be ballistic. 20:34 We wanna keep it steady. 20:37 Let's hold it for five more seconds. 20:40 One, two, three, four, five, other side. 20:50 While you're stretching the muscles, 20:51 you're still getting some action in there. 20:53 So being pulled on 20:55 and they are responding to that. 21:01 Also stretching is very relaxing. 21:05 And high triglyceride levels can definitely 21:07 be associated with high stress levels, 21:11 because you have no stress in your life, do you ladies? 21:14 Oh, no, never, never at Miracle Meadows. 21:15 Never at Miracle Meadows. Okay, five more seconds. 21:20 One, two, three, four, five. 21:25 Sit facing me, legs apart. 21:29 I want you to lean to your left, 21:32 get a hold of your ankle, pull down. 21:35 Now for those at home, keep going. 21:39 These girls are both fairly flexible. 21:40 So if you think you need to emulate this, 21:44 don't worry about it. 21:45 You can't get even near this far, 21:46 that's okay because I know if I was down there with them, 21:48 I wouldn't be close to where they're at, 21:50 basically they're putting their heads on their knee 21:52 which is ideal but not always realistic. 21:56 All right, switch the other side. Very good. 22:00 It's one of the advantages or 22:02 disadvantages of using young people on the show, 22:04 because they tend to be a lot more flexible 22:06 than a lot of our viewing audience. 22:11 But then it gives them good go over shoot for. 22:16 And just because you get older doesn't mean 22:17 you have to loose your flexibility. 22:19 We can keep our flexibility if we just simply 22:21 practice on a regular basis. 22:23 All right, now stretch out forward. 22:29 And hold that. Comfortable, Kim? Mm-hmm. 22:32 Madison? Oh, yes, very comfortable. 22:36 You can hold that for a long time, right. 22:38 Okay, let's go for about five more seconds. 22:43 Four, three, two, one. 22:47 Okay, back on your feet. Come over here. 22:52 I want you, holding onto my shoulder. 22:56 Feet back. We're gonna work on balance. 22:59 We're gonna work on, standing on the platform. 23:01 Okay, up and down on the toes. 23:03 Way up high, down, good. 23:05 We're gonna do toe raises. 23:08 These are possibly the most aerobic fibers in your body, 23:11 your calf muscles, which keep you going all day along. 23:14 Now you need to get rhythm otherwise 23:16 you two are gonna pull me off, and I may look real stupid, 23:18 when you both of you little ladies 23:20 pull me off the platform. 23:21 Up or down. There we go. 23:26 All right, now we're looking good. 23:32 If I can keep more balance, why I have to do them. 23:34 That's okay. That way if somebody 23:36 at home starts to tumble off, they won't feel bad. 23:39 I am gonna close eyes. 23:40 Keep going, 25 more. 23:46 Oh, my goodness. 23:50 Now, 20 more. 23:51 One, two, three, four, 23:55 five, six, seven, eight, 24:00 nine, ten, ten more. 24:03 One, two, three, four, 24:07 five, six, seven, eight, 24:11 nine, ten, good. Oh. Stretch the calves. 24:16 What we do that is to step back, 24:17 press foot to the ground. 24:20 Ideally if you have a wall to push against, 24:22 this is very helpful. 24:23 So you can get even more of the stretch. 24:25 All right, we'll make do with what we have. 24:32 Or if you're really flexible, 24:33 you wanna show off, you can bend over 24:35 and put your hands on the ground. 24:38 I'm not showing off-- Okay, okay, that's all right. 24:42 Let's switch to the other side. 24:46 The damaged has been done, Kim. 24:48 I could just hear it. I just go further there. 24:54 Ten more seconds. 24:55 One, two, three, four, five, 25:00 six, seven, eight, nine, and ten. 25:05 Hands behind the back. 25:07 We're gonna contract the abdomen and bend over. 25:11 Up, and lay back. Contract, over, up, and back. 25:18 Contract, over, up, and back. 25:22 Contract, over, up, back. Contract, over, up, lay back. 25:30 Again contract, over, up, and back. 25:34 Contract, over, up, back. Let's keep it going. 25:40 Make sure you blow out as you come forward. 25:46 Good, all right, let's keep going. 25:54 And crunch. And crunch. 26:01 And crunch. We're gonna do 15 more. 26:08 It's one, two, three, 26:17 four, five, six, 26:25 seven, eight, nine, 26:33 ten, eleven, twelve, 26:41 thirteen, fourteen, last one, good. 26:47 Let's do some trunk turns. 26:50 And turn, turn, turn, turn, 26:56 good, keep going. 27:07 Three more each way. 27:09 One, two, and three, good. 27:16 All right, ladies, thanks a lot. 27:22 If you have a triglyceride level, 27:23 you certainly want to do something to change 27:25 that and lifestyle is so affective at doing it. 27:29 As I said at the top of the show, 27:31 I've seen people actually drop 400-600 points 27:33 in just a two or three week time period. 27:35 Get on a good healthy diet. Start drinking a lot of water. 27:38 And get on a regular exercise program. 27:41 That's so beneficial. 27:43 And also if you have that peace in your life, 27:45 it comes from God claiming their promises 27:47 in Philippians 4:13 says, "I can do all things 27:50 through Christ who strengthens me." 27:52 God bless you. Keep exercising. We hope to see you next time. |
Revised 2014-12-17