Participants: Dick Nunez, Jason Maxwell, Andrew Hard
Series Code: BAS
Program Code: BAS000100
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00:03 The following program is designed to demonstrate
00:05 simple workouts that you can use 00:07 to improve your health. 00:09 Be sure to consult your physician 00:12 before beginning any exercise program. 00:14 Have you notice today people are more aggressive, 00:19 especially our youth, there are things you can do 00:21 about it with your lifestyle and proper exercise. 00:23 stay tuned and find out how next on Body and Spirit. 00:55 Hello, I am Dick Nunez, 00:56 Exercise Physiologist and Principal of 00:58 Miracle Meadows of Mountain State Leadership Academy 01:00 in West Virginia. 01:01 Welcome to Body and Spirit. 01:02 Working in Miracle Meadows I find a lot of youth 01:06 that have aggressiveness and I found that also in my work 01:08 in prison ministry, unfortunately so often 01:11 they get involved with drugs and putting things in 01:14 there mind, that aren't very pure, they'd be so much 01:17 better, if they get off the drugs, they would find 01:19 social activities that would develop their character, 01:22 they would clean up their diet, they get into good 01:26 exercise and they turn off the television set. 01:28 Exercise can definitely play a strong part in that 01:31 'cause when you workout you start releasing 01:33 endorphins that gives you this feeling of well-being 01:36 Serotonin can be increased, giving more melatonin, 01:39 so you rest well and have less deviant type behavior, 01:42 girls also are getting more and more 01:45 aggressive these days. As they spend time 01:47 watching television, we see the road rage 01:49 type activities going on, people in general 01:52 are ready to fight at the drop of a hat 01:54 or even to take somebody else's life. 01:55 Terrorism is at an all time high peak, 01:58 so what's happening to our culture. 02:00 God does not want us this way, 02:01 exercise can help take people and turn them from 02:04 pessimist into optimist, so let's get a good exercise 02:07 program going today, helping me out will be 02:10 Andrew and Jason, both students of the Mountain State Leadership 02:14 Academy. Thank you. Okay, 02:19 we are going to start with some easy warm up 02:21 up and around, this is just our warm up exercise 02:28 nothing too strenuous, just getting your circulation 02:32 flowing, getting the body prepared for what is to come, 02:42 five more, there's two, three, four five now the other 02:51 direction, up and round and around up, up, up, up, good, 03:01 up, up, up, five more one, two, three, four, and five. 03:13 One of the good things about exercise is you actually get 03:16 to wear the results, in other words you workout a lot, 03:19 you look better, you feel better and that gives you 03:22 a better self esteem. So, we are going to start by 03:25 helping that out by doing some push ups, some of the best 03:29 overall upper body exercises. We can do without 03:31 exercise equipment, you can do these either off your knees 03:34 or you can do them against the wall, 03:36 you fellows, I don't have anything to worry about that, 03:37 if you want to do one arm push ups, or two arms, 03:39 would be okay? First the two arm, oh! Two arms okay, 03:41 we'll do two arm today, alright, 03:45 we're do some one out of quarters, go down, up then 03:48 just go quarter down and back up, 03:50 go all the way down and up part way 03:53 and up, all the way down. And up, part way, and up 03:54 all the way down, up, part way, up, good, 03:59 keep going, the quarters just give us a little of more of 04:02 an emphasis, on the chest as we finish off, 04:04 slow it down a little bit, we're not in a hurry, 04:08 by exhausting muscles we help the body relax. 04:12 I have seen a lot of people feel real tense, 04:16 they go through a strong workout, 04:18 and they feel so much better, so much relaxed, 04:21 so much more relaxed and they don't have the strength 04:24 left to to beat anybody up anyway. Okay, 04:27 good, a couple more, one more time, 04:31 excellent, good job, guys. 04:37 Reach back, hold your stretch, bring it across, 04:46 pull your shoulder blades out, 04:54 and again reach back, and bring it across and pull 05:10 Good. Alright, we are going to do an excerise where we're 05:14 actually gonna block our elbow, we going to push down 05:17 and bring it back up, drive down, back up, drive down, 05:23 up and drive down, and up down, and up, down, 05:30 and up, down and up, 10 more, one, and two, and three 05:39 four, five, six, seven, eight nine and ten. Same arm, 05:55 grab it, pull and reach, pull and reach, pull and reach 06:00 pull and reach, four, and five, six 06:07 seven, eight, nine, ten, ten more one, 06:16 two, three, four, five, six, seven, eight, nine, 06:32 and 10, strive down to the other side now, 06:35 push and push, and push, and push, five, 06:44 six, seven, eight, nine, ten, keep going, ten more, 11, 06:55 good, 12, 13, 14, 15, 16, 17, 18, 19, 20, grab the wrist, 07:13 pull, pull, good four, five, six, seven, eight, nine, 07:26 ten more, one, two, three four, five six, seven, eight 07:40 nine, and ten, good. Arm up over the head 07:45 hold your elbow and stretch, pull, steady pull 07:50 do not snap, tear, rip, just a steady pull, ten 07:56 more seconds, one, two, three, four, five, six, seven, 08:04 eight, nine, ten, switch over and pull, pull, pull, pull, 08:13 pull, ten more seconds, one, two, three, four, five, six, 08:21 seven, eight, nine, ten, good, get a couple of breaths, 08:28 in and out, in and out, one more time, in and out 08:37 arms out, to our small circles, this has long become out 08:46 favorite on the Body and Spirit show. 08:48 Larger circles, this exercise fatigues the shoulders 08:55 very nicely, not just the shoulders, but 08:57 all the muscles around the scapula area 08:59 very important area, when it comes to muscles strength 09:04 and stability, let's go back the other way 09:13 good, bigger, now small, now back to front, 09:30 and make them larger, and smaller 09:35 now reverse it, and make it bigger, keep the palms down, 09:44 arms straight, reverse it, and reverse it, 09:54 and we are going to get ready to hold it 09:56 right now, good, put those arms up, nice and 10:02 parallel, you wanna enjoy the fact that you can move 10:07 that is your body is working properly and 10:12 when you feel that burning sensation, just praise the 10:16 Lord and go I am so thankful I can do this. 10:18 Because a lot of people can't. 10:20 We don't want to take anything for granted 10:21 You need to put your arms down at home, 10:24 fine, guys behind me don't even think about it. 10:27 Just keep your arms up, 30 more seconds, 10:28 holding them, good. Twenty seconds, 10:38 it's going to feel good when you put them down Jason. 10:47 And ten more seconds, nine, eight, seven, six 10:52 five, four, three, two, one, drop. Are you, 10:58 wouldn't feel like fighting anybody now would you?. 11:02 No I wouldn't. Okay, good. See it works already, 11:04 although Andrew is not one to do that anyway, 11:17 let's go five more, and now we're going the other way, 11:25 come around, come around good, 11:29 up, up, and up, seven, eight, nine, ten, five more 11:39 one, two, three, four, five, let's look back up, now 11:46 let's look down, up, and down, up and down, 11:53 up and down, up, down, up, down, up, down, up, down, 12:04 up, down, up, down , five more, up, down, up, down 12:12 up, down, up, down, two more, up, down, up, and down, 12:19 side to side, over and over, and over, good. 12:30 Ten more, there's one and two, three, four, five, 12:41 six, seven, eight, nine, and ten, turn to the side 12:52 and turn and turn and turn turn, turn, turn, turn, 13:05 and ten more, one, two, three, four, five, 13:16 six, seven, eight, nine, and ten, good 13:26 grab your wrist, just do some curls up, 13:30 down, up, down, up, down keep it going, good, 13:40 feeling those, alright, make yourself work, do 25 of them, 13:45 there's 10, 11, 12, good, 13, 14, 15, ten more, 13:56 and one, two, three, four, five, six, seven, eight, 14:11 nine and ten, switch arms, good hard, good, 14:18 keep arm up, the whole time full range of motion, 14:22 good, there's five, six, seven, eight, guys you're looking 14:31 good and 10, 11, 12, reach way down 13, 14, 14:40 last ten, one, two, three, four, five, six, seven, 14:53 eight, nine and ten, and we're gonna do some triceps, 14:58 we are going to block here, we are going to push out 15:01 like this, we're pushing away from ourselves and 25 there, 15:06 good, good, excellent, excellent, way out, Jason 15:12 good, there's eight, nine, ten, excellent, 11, 12, 15:22 13,14, 15, ten more one, two, three, four, 15:34 five, six, good, seven, way out eight, nine, and ten. 15:43 switch sides, press, now your half of hand might 15:51 feel a little bit awkward, that's okay 15:52 just keep working with it it'll get better, 15:56 and six, seven, eight, nine, ten, the elbow up, 11, 16:05 12, 13, 14, 15, ten more, one, two, three, four, 16:17 way out Jason, five good six, seven, eight 16:25 nine, one more time and ten, good, shake them out. 16:31 Alright, lets get some air in through the nose, 16:34 in and out, in and out, in and out, one more time 16:46 in and out, like you do some lunges, 16:52 hands on your hips, step out 16:55 and up, we're do 20 on each side, here we go, there's two 17:05 its alright, sometimes we have to get in the rhythm 17:08 there, two, three, four, five, keep it going. 17:19 Andrew make sure you keep counting there, 17:23 as we've said before on the Body and Spirit show, 17:25 we did not use professional actors, 17:27 obviously you can tell that or, 17:29 or, people who have spend all that much time 17:34 exercising, these are simply students from the 17:37 Mountain State Leadership Academy in Miracle Meadows, 17:39 that I have brought with me to work on the show 17:43 they do exercise on a regular basis 17:46 but suddenly this is a new experience for them 17:48 and especially doing it before a camera. 17:50 They have done an excellent job, 17:52 very thankful they have been willing to help out, 17:55 also one of the things I hear from people 17:59 on feedback is they say its nice to have people out there 18:02 they are just normal folk and we don't feel like 18:05 we have to do everything absolutely perfect, but 18:07 occasionally there is a little bobble in there, 18:10 so, we make people feel good. That's good, because the 18:13 Bible says, by our weakness are we are made strong. 18:15 So, if we make a mistake every now and then, its okay. 18:18 Alright, let's stretch out, 18:20 like you to put your hand on my shoulder 18:22 and get a hold of your quadriceps, 18:25 and stretch, alright, hold that 18:32 for ten more seconds, one, two, three, four, five, six, 18:41 seven, eight, nine and ten switch around. 18:45 Pull, good, hold it, ten more seconds one, two, three, 19:00 four, five, six, seven, eight, nine, and ten, good. 19:08 Put a leg out, up on the heel, you got to lean forward into 19:12 it and stretch that, lean into it Jason, there you go, good, 19:18 ten more seconds, one, two, three, four, five, six, 19:27 seven eight, nine, and ten, switch, stretch, hold it, 19:41 hold it, ten more seconds, one, two, three, four, five, 19:50 six, seven eight, nine and ten, excellent. 19:54 We're gonna do some calf work and we're going to do that 19:56 As we're gonna be standing up here. 19:57 Press the foot to the floor totally 20:00 press up on your toe, back down, 20:02 up on the toe, and down. Good. 20:05 Do twenty of those, isolate the calf, 20:09 and up, and up, up, there's eight, nine, ten, ten more 20:19 one, two, three, four, five, six, seven, eight, nine 20:33 and ten, switch, press up, and up, up, up, up, good. 20:45 up, up, up, up, ten, 11, 12, 13, 14, 15, 16, 17, 21:02 18, 19, 20, lay down on your backs. 21:08 Put your hands behind your neck, it's crunch time, 21:15 ready, crunch, 20 of them, two, three, four, five, 21:23 six, seven, eight, nine, ten, 11,12,13, 14, 15, 16, 21:39 17, 18, 19, 20, cross the feet, knees to bend, 21:46 go, twenty of those two, three, four, five, six, 21:53 seven, eight, nine, ten, ten more one, two, three, four 22:04 five, six, seven, eight, nine, ten, legs straight up, 22:13 high crunch, get together there, three, four, five, six 22:20 seven, eight, nine, ten ten more, one, two, three 22:29 four, five, six, seven, eight, nine, and ten 22:37 move on your abdomen, hands bend your back, 22:43 lift your chest up and down up and hold, and down, up 22:50 down, up, down, up, down, up, down, keep going 22:58 up and down, up and down, up, down, up, ten more 23:08 up hold, down, up and hold down, up, down, up, down, 23:18 up, down, up, down, up, down, up, down, two more 23:29 up, down, last one up, down, up on your hands and knees 23:33 put your left leg out straight, right arm out straight, 23:40 hold it, good, now hold that for 30 seconds. 23:53 There's ten, excellent and there's twenty, ten 24:03 more seconds one, two, three, four, five, six, seven, eight, 24:12 nine and ten, switch left arm up, right leg back, hold that, 24:20 good. Now get your arm up just a little higher Andrew 24:25 there you go, excellent there's ten, one, 24:38 and twenty, one, two, three, four, five, six, seven, 24:47 eight, nine and ten. Good. Back up on the feet 24:50 just lean over to the side, stretch and hold 25:02 ten more seconds, two, three, four, five, six, seven, 25:10 eight, nine and ten, switch over and hold ten more 25:20 one, two, three, four, five, six, seven, eight, nine, 25:28 and ten, turn and turn and turn, good, going 25:40 and turn, turn, ten more each way, there is one 25:53 and two, three, four, five, six, seven, eight, nine 26:18 and ten. Good. Alright fellows, we're all done. 26:23 Thank you. When I worked in prison ministry, 26:29 I saw so many people in there because of drugs and alcohol, 26:33 doing things they wouldn't usually do because they 26:35 knocked out their normal moral sensitivity 26:38 and did things, were very aggressive 26:41 and violent nature. At Miracle Meadows 26:44 we find the same thing. Many kids were there, because of 26:47 things they put in their body, and also things that they put 26:50 in their mind, as we study our Bible we find 26:52 a God of peace, a God of joy and a God of love 26:56 and naturally we should be emulating, as we behold, 27:00 we become, if we spend time watching television programs 27:05 that desensitizes towards violence and sex, 27:08 that's where we are going to headed morally. 27:10 But if you watch things that are uplifting, 27:12 its being found that it actually produces 27:15 positive chemical reactions within our brain. 27:17 By watching violent things will actually tear us down 27:21 and bring in negative thought patterns, 27:23 we want to always uplift God in our thoughts 27:25 and the Bible counsels us to dwell up 27:29 on things whatever lovely, things are whatever pure 27:30 dwell upon those things, we want our society to be good. 27:34 We don't want to see the violence 27:35 that continues to sweep through our youth, 27:37 shooting at schools and so forth. By getting 27:40 in a regular exercise program, by getting 27:42 a healthy dietary pattern, we can dramatically 27:45 reduce the amount of those things that come our way. 27:48 And always uplifting them and doing it for the right 27:50 reasons Philippians 4. 13, says I can do all things 27:54 through Christ, who strengthens me. 27:55 God bless you, and see you next time. |
Revised 2014-12-17