Participants: Christy Soderling, Brittany Nunez, Dick Nunez
Series Code: BAS
Program Code: BAS000096
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve 00:06 your health. Be sure to consult your physician 00:10 before beginning any exercise program. 00:15 We all need hope in our life and exercise can help 00:18 give us that hope. Stay tune to find more 00:20 about it next on Body and Spirit. 00:51 Hello, I am Dick Nunez, Exercise Physiologist and 00:54 Principal of Miracle Meadows and The Mountain 00:55 State Leadership Academy in West Virginia. 00:57 Welcome to Body and Spirit. 01:00 I remember a story of a man who was so depressed, 01:03 his job was going horrible, his family life was bad 01:06 and then he found out the worst news of all. 01:09 He was dying of cardiovascular disease. 01:11 His arteries are blocked, plugged up, 01:13 they weren't sure that there was lot they could 01:14 do for him. He was so depressed, he had 01:17 no hope left. He decided he was gonna 01:19 kill himself. He didn't wanna shoot 01:21 himself or do it in a dishonorable way that 01:23 would hurt his family. He thought what he would 01:25 do is by an exercise outfit, some running shoes 01:28 and go out to the park after work and honorably 01:32 kill himself by exercising to death. 01:35 When he got to the park, he picked out a oak big, 01:37 put on his shoes and ran as hard as he could. 01:41 And he got to the oak tree he collapsed in a heap, 01:44 his chest was heaving, breathing profusely and 01:47 he felt like he wanted to die. But, he didn't. 01:51 The while later he started to feel better. 01:54 He slowly walk back to his car next day 01:57 he tried it again and again and again. 02:02 By end of the week, he went out there again climbed 02:06 out of his car and took his mad dash for the oak tree. 02:10 And this time when he collapsed in a heap 02:12 and got up, he looked around. 02:15 And he saw the oak tree was way behind him. 02:18 He was running well pass the oak tree now and 02:21 as he started slowly walking back to his car 02:23 he started to realize a few things. 02:26 Since he started this crazy tirade to kill 02:29 himself, things were going better at work, 02:32 his family life seem to be improving and 02:34 he actually felt like he was getting more fit. 02:36 So, instead of killing himself, he decided 02:39 he would start a regular exercise program 02:41 and by doing so he started to have hope again. 02:45 And he has had a joyful life, has been 02:48 going around sharing his testimony with many people 02:51 about how God rescued him from the grips of, 02:54 with an exercise program I would not recommend 02:57 it to anybody, but for him it worked. 03:00 We're gonna talk about hope today while we do our 03:02 exercise program. Helping me out today 03:05 will be my daughter Brittney and Christie. 03:08 Brittney is a student at the Mountain 03:09 State Elementary School. Christie is 03:11 a student of Miracle Meadows. 03:16 Okay. We're all ready to go. 03:17 Yeah. Alright, let's start by just loosening up. 03:20 Reach up and switch, let's reach the other way 03:24 and switch and reach and reach and reach and reach 03:31 and reach, reach, keep going, to laboratory 03:38 experiments, poor rats they go through 03:40 a lot of misery for the sake of science, but 03:44 they found that when rats have no hope 03:46 they get sicker. Remember tests they 03:49 set up, where rats getting zapped by electricity 03:52 and the ones who can take their wheel there was 03:55 two different cages and turn the electricity off. 03:58 Even though they got zapped as well they didn't 04:01 get sick near as much as those who could not 04:04 turn off the electricity. Let's go 10 more each way. 04:08 1 and 2 not too fast 3 and 4, 5, 6, 7 04:27 and 8, 9 and 10. Good. 04:33 Let's get in a perfect position here. 04:35 Turn our hands push it out, draw in, push out, 04:41 draw back, out, we're gonna do 15 of them. 04:45 Try and keep the pressure on, 5 let's go 10 more. 04:49 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Now we're gonna 05:08 go down press, press, press, good keep going. 05:16 Press, press, press, press, press, do 7 more. 05:27 1, 2, you're pushing hard Christie 3, 4, 5, 6, 7. 05:38 Now up and up, and up, and up, up, up, up, 7 more. 05:56 1, 2, 3, 4, 5, 6, 7 hold it up top. 06:11 Squeeze together hard, squeeze it, squeeze it, 06:14 squeeze it, squeeze it 10 more seconds. 06:17 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10. Good. 06:28 Alright. You feel good. Yes. Let's stretch out 06:31 reach back, stretch the chest bring across. 06:38 Pull the shoulder ways out and back, 06:46 stretch and across, pull apart. Good. 06:58 Hey, Brittney could you get our towels for us please? 07:02 Often times when people get in exercise program 07:04 they start to have a lot of hope because they feel 07:07 like they are doing something good for themselves 07:08 and so being pessimistic they start becoming optimistic. 07:12 Alright, let's pull our towel apart. 07:14 If you carry towel onto you'll feel really good. 07:19 Right up and down and up and down, up and down, 07:27 and up and down keep going down, up, down, 07:35 up, down, up, down 10 more, 1 and 2, 3, 4, 07:54 5, 6, 7, 8, 9 last one 10. Back up top, 08:08 side to side, pull it over, pull the other way, 08:12 pull keep the torso straight, keep your arms straight. 08:15 Just use the arms in the shoulder blade area 08:17 to go back and forth. Good. 10 more each way. 08:28 Here is 1, not too fast 2, stay with me, 3, 4, 5, 6, 7 08:44 8, 9 and 10. Good. And hold your towel. 08:54 Warm up over the head. Grab hold the elbow 08:57 and stretch. Alright hold 10 more seconds. 09:04 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 switch. Hold it, 09:19 hold it, 10 more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 09:33 Here you go. Can you grab this? 09:39 It's quick reflexes. Quick reflexes. Grab it 09:41 like you grab the end of a baseball bat. 09:45 Alright. Now take with a short about 6 inch grip 09:49 away from it, raise up pull back down. 09:52 Raise up, pull down, raise up, pull down. Good. 10:00 Up and down, up and down, up, down, up, down, up, 10:11 down, up, down. 10 more, 1, feels good, 2, 10:17 you can feel it already, 3, 4, 5, 6, that's right, 10:28 7, 8, 9 and 10.Good. Other side. 10:38 Up, up, up, you would pick the opposite side Christy. 10:46 I forgotten. That's okay. 10:48 And up, and up, up, up, good keep going 10 more. 11:03 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10. Good. 11:23 We have the towels. Let's roll the shoulders up 11:28 and around and up and around, up, up 11:33 way up, little back, up, up, up, 11:42 five more, 1, 2, 3, 4, 5. Other way. 11:51 Up around and round 3, 4, 5, 6, 7, 8, 9. 12:05 Five more 1, 2, 3, 4, 5. Shrug up and down, 12:15 up and down, up and down, up, down, up, down, up, 12:23 down, up, down, up, down, up, down, up, down, up, 12:34 down, up, down, three more good, alright. Relax. 12:42 Take an arm pull across, wind the elbow. Good. 12:50 Alright, hold for 10 more seconds. 12:53 1, 2, 3, 4, 5, 6, 7, 8, 9, switch over and pull, 13:06 pull, good, hold it, and 10 more seconds. 13:17 9, 8, 7, 6, 5, 4, 3, 2, 1. Give your towel back. 13:29 Once you drape it over the thumb side 13:31 grab it underneath. Drape it over your thumb side, 13:36 over the thumb side. Here you go. Oh! okay. 13:41 Okay. Now grab with other hand underneath. 13:44 Curl your arm up and all the way down, 13:48 all the way down, all the way down. 13:54 Alright keep going. Keep the palm up 13:57 whole time, that's better. It's 8, we're gonna for 14:02 25. 9, 10, 11, 12, 13, 14, give yourself 14:13 some resistance, 15, 16, 17, okay, I'm just making sure 14:19 18, 19, 20, 21, each way down, 22, 23, 24, 25. 14:31 Let's drape the other side now. Grab and curl 14:36 and down, up and down, don't pull as you coming down. 14:41 Give yourself resistance as you going up. Good. 14:45 Curl and curl, 15 more, 1, 2, 3, 4, each way down, 15:03 5, 6, 7, 8, 9, 10, five more, 1, 2, 3, 4 and 5. 15:21 Good. Check it out. Oh!. That's good. 15:24 Take deep breath into nose and out, 15:29 in and out one more time in and out. 15:40 This time we're gonna grab it towards the end of 15:42 the towel, grab it in here, hold across your chest 15:45 you're gonna push out and back, 15:47 push out and back, keep your elbow on one spot, okay. 15:52 Push, push, good, you're doing fine. 15:58 The elbow. That is 8, 9, 10, 11, 12, 16:15 13, 14, 15, ten more. 1, 2, 3, 4, 5, 6, 7, 8, 16:36 9 and 10. Switch sides. Then we're gonna be 16:41 grabbing out this way. Wake up Christie, wake up. 16:48 Push out, keep that elbow there you go. 16:53 It's not unusual to have one side feel it more 16:56 awkward to the other. And obviously your 16:59 dominant side will feel more comfortable. 17:01 Good, keep going. Keep your elbow up. 17:11 That's better. Way up, way up, push it way up, 17:18 extend those long arms. Yeah alright. 17:21 Seven more. 1, 2, 3, 4, 5, 6, 7. Good. 17:37 Take the towels. Well, we have 10 feet of girl 17:41 here just to amongst 12 years old. 17:46 Okay. Let's get some deep breaths. 17:48 In and out, in and out, in and out, one more time 17:59 in and out. Let's shake the arms out. Okay. What 18:03 I want to do hands on the hips, let's do some lunges. 18:06 Step out and back, out and back, now 20 on 18:13 each side. It's 4, 5, 6, 7. I wouldn't leave you hang 18:33 in Brittney, 8, next time give me more. 18:36 No, no, I wouldn't do that either, 18:38 9, I would be mean, I'm never mean. 18:40 Hipster, 10 that was my Daughter, who said that. 18:45 11, yeah, 12, come on, come on, come on, come on. 18:51 I must go. 14, 15, 16, 17, 18, 19 good 20. Alright. 19:16 Now, I want you to do some side lunges. 19:21 Okay, let's step out to side. Let's go in same direction. 19:24 Okay. Down, other way, good, good, good, 19:32 it's 3, 4, chest up 5, that's better, 6, 19:41 suffer with dignity. I mean enjoy 19:44 your exercise. I mean something. 19:48 I think you had the first time pretty correct. 19:49 Okay. 10, 11, 12, 13, 14, 15, 16, 17, 18, 19 and 20. 20:11 Come over to me. And on my shoulder get 20:13 hold of an ankle. Stretch, good. 20:19 Feel some good? Delightful. Alright. Through the leg. 20:26 Ten more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 switch. 20:42 Good, good. 10 more seconds 1, 2, 3, 4, 5, 6, 20:53 7, 8, 9, 10. Let's step out, up on the heel 21:00 and lean forward into it. And just hold that 21:08 ten more 1, 2, 3, 4, 5, 6, 7, 8, 9, and switch 21:21 and hold ten more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9 21:37 10, step back here that's right, step back here. 21:41 Speaking on balance, let's do some calf raises 21:47 up and down the toes can you get some air 21:50 up, down, up, down, up, down, up down, up, 21:57 down, up, down, up, down, up, down, keep going good, 22:08 up, up, up, keep going, going, up, up, up, up 22:22 ten more 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, good. 22:42 Now we gonna step back press heel to the ground 22:51 should feel that stretch in your calf, ten more seconds 22:55 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, switch 23:12 and hold and more 1, 2, 3, 4, 5, 23:19 6, 7, 8, 9, 10, good. Alright, 23:27 so kept to the ceiling and down, up and down, 23:32 up and down, up, down, up down, up, down, up, down, 23:42 up, down, you got five more, 1, 2, 3, 23:50 4, 5, good. Side to side 24:03 Ten more each way 1, 2, 3, 4, 5, 6, 7, 8, 24:21 9, 10, turn side to side and turn, turn, turn, good. 24:33 Five more, 1, 2, 3, 4, 5. Hands going to back, 24:44 contract the abdomen bend over, up lay back, 24:48 contract, over up and back go slow. 24:55 Remember, I go further to bend then you too do. 24:59 This is too a little, just a little bit. 25:02 Not very noticeable, no no, not much. 25:05 We all look like a bunch of 5 footers here right. 25:10 But Dad, I don't think I've reached that. Almost. 25:24 Alright, there's 10 more, there is 1, 2, 3, 4, 5, 6, 25:43 7, 8, 9, and 10, good. Alright, let's turn 25:55 and turn, turn, turn, keep going, ten more 26:04 each way 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 26:28 Alright ladies, it's good. Thanks a lot. 26:34 Hope is something we all to be striving for and if we 26:37 have faith in God, we'll have that hope. 26:39 I've seen so many people take their situation, 26:42 regardless of where they are at whether they are in lot of 26:45 pain, arthritis or they got heart disease. 26:47 I remember a man who had 99 percent blockage going 26:50 to his brain was considered inoperable and within 26:53 just 40 days, the last week he was at our Wellness 26:56 Program in the Black Hills, while I was a 26:58 Wellness Director there. He walked an incredible 27:01 46 miles, it is just fantastic to see how God 27:04 can heal people. Before, he came out he 27:06 really had, didn't have much hope that he was 27:08 gonna have a normal healthy life, but now 27:10 this man still walks 4-5 miles every single 27:13 morning and that was several years ago now. 27:15 So we can have hope, we can to see disease were 27:18 worse often times in people are overweight 27:20 and they feel like there is nothing else they can do. 27:22 Getting in a good regular exercise program 27:24 will give them that hope or if they see their blood 27:27 profile, listening their cholesterol and 27:30 triglycerides are way out of side by getting in a 27:32 good program of proper life style, good nutrition 27:35 and getting in a good exercise program. 27:38 Let's see those changed drastically as well. 27:40 Basically, what I've seen happened is people who are 27:43 pessimistic become optimistic because they 27:45 get into a regular exercise routine. 27:47 But, remember do it for the right reasons. 27:50 Philippians 4:13 says I can do all things to 27:53 Christ who strengthens me. God bless you, 27:55 we'll see you next time. |
Revised 2014-12-17