Participants: Christy Soderling, Dick Nunez, Brittany Nunez
Series Code: BAS
Program Code: BAS000105
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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 Addictions enslave many people's lives, 00:17 can exercise help break that bound stay tuned 00:20 and find out next on Body and Spirit. 00:52 Hello, I am Dick Nunez Exercise Physiologist and 00:55 Principle of Miracle Meadows in Mountain 00:56 State Leadership Academy in West Virginia. 00:58 Welcome to Body and Spirit. 00:59 Addictions enslave many people, people often 01:03 times say I can really give it up if 01:05 I wanted to, reality is a cap. 01:07 And addiction goes beyond voluntary control, 01:09 in fact when somebody does get on the other 01:11 side of the addiction there are still very 01:13 likely to reoffend if you will. 01:16 In fact you hear about an alcoholic they say once 01:19 they're an alcoholic they're always an 01:21 alcoholic, they're just either recovering or 01:23 active, they always have that potential back in 01:26 in them to go back. We find that so much 01:28 with additions, unfortunately too often 01:30 we end up going right back to where we left off 01:33 and then some when we get away from addiction 01:35 then come back to it and often times we lead 01:38 ourselves into temptation. I remember a 01:40 story of little Johnny who wanted to go with 01:43 some friends home from school. 01:44 And Little Johnny loved to swim and Johnny 01:47 mother's said now Johnny I want you to come 01:49 straight home from school. And he goes, 01:51 Oh! Yes mother I will. Well, it was very late 01:54 before little Johnny finally showed up and 01:57 mother said Johnny have you been swimming. 01:59 He said well, yes I did. Well, why did you 02:03 do that? Well, I don't know 02:05 I just by the swimming hole and I was just so 02:08 tempted to swim that I just gave in. 02:10 She goes well, I can understand that. 02:13 But why did you take your swim suit? 02:15 Just in case I got tempted was the response. 02:17 Well too often people are like that, we play in 02:22 harm's way and temptation does over 02:24 take us and the addiction comes. 02:25 And it can be with appetite or a lot of 02:28 things that we do. Exercise can actually 02:30 be helpful. People have asked before 02:32 when I was a wellness director at 02:33 the Black Hills. They said how are you 02:36 people so successful getting people off 02:37 cigarettes, the answer was cause we change the 02:40 entire lifestyle, not just get 02:42 somebody off cigarettes, we get them exercising, 02:43 get them drinking plenty of water, plenty of rest 02:46 and most of all get that trust in God. 02:48 So we're ready to start an exercise 02:50 program today. We are going to be 02:51 talking about addictions, helping me out today 02:53 will be my daughter Brittany and also 02:55 Christy. Brittany is a student at Mountain 02:58 State elementary, Christy is at Miracle 03:00 Meadows, are we ready to go? 03:04 Yeah. Brittany, are you ready 03:06 to go? Yes, I am. 03:07 Okay, let's start with some easy warm ups. 03:13 As we start exercising, we actually change how 03:16 we feel about ourselves and what we do is 03:19 sometimes to say we are able to give up 03:20 the crunches, when somebody is a 03:23 like a smoker and they still keep drinking 03:24 alcohol or drinking coffee and never be 03:27 there, they're probably gonna go right back 03:28 to smoking. Something we want to establish real 03:31 fast in this program, moderation does 03:34 not work, okay. Moderation does not work 03:39 it bears repeating. If somebody really wants 03:41 to change just go around the direction. 03:42 The best way we find is cold turkey, 03:46 stop and don't look back. 03:50 Alright. Cold turkey that's right. 03:53 You wouldn't want to eat a cold turkey, 03:55 would you? I don't want a turkey, 03:56 eat a turkey anyways. 04:01 Four more one, two, three, four, good, 04:07 alright. On the floor, let's do some push ups, 04:11 let's do 20 regular push ups, good, down and up 04:19 excellent, up, good, good, push ups are 04:25 an excellent overall upper body exercise and 04:28 a good streak there, we're gonna do a 04:29 moderate amount today. 04:34 Ten more, good, good, five more, now go part 04:46 way down and hold for ten seconds. 04:49 One, two, three, four, five, six, seven, eight, 04:55 nine, ten good. How's that carpet Christy? 05:00 Oh! Yeah, my knee just capped. 05:02 Alright, up on your feet, put your hands behind 05:06 your head and just stretch back, 05:08 stretch your chest, bring your shoulder 05:13 blades together, does that feel good. 05:18 Okay, and let's hold that for ten more seconds 05:23 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 05:34 Let's bring it across and pull, 05:43 and hold that for ten more seconds 05:45 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 05:56 Brittany, can you get our towels for us please. 06:02 Alright, we are going to do some rowing exercise, 06:04 typically we just do them on our own by giving us 06:07 our us own resistance, since we have training 06:09 partners here we are going to do a little 06:11 tugger work. We dropped these down, 06:14 grabbed the, grabbed that. Okay, get a hold 06:19 of it, now what we're gonna do is I'm going to 06:21 pull in then your gonna pull in. 06:22 We're gonna give each other resistance. 06:25 Now I don't want you to pull me over, 06:28 so I'm gonna let Brittany do it. 'Cause I don't 06:30 look bad here. It's okay. 06:32 Alright. Ready, pull, give each other 06:37 resistance, good, good and we're gonna do 06:43 twenty, there's 5, 6. You're gonna pull me 06:50 7, 8, 9, 10, ten more, 1, 2, 3, 4, 5, 6, 7, 8, 07:11 two more, and 9, and 10. switch it around, 07:15 switch your hands around, switch your feet. 07:18 Okay go. Pull, and pull, good, 3, 4, 5, 6, 7, 8, 07:34 9, 10, 11, 12, good, 13, 14, 15, 16, 17, 18, 07:50 19 and 20, excellent. Alright. Put a hand over 07:57 your head, get a hold of your elbow and stretch 07:59 the latissimus area. 08:05 Christy is doing one way, Brittany turn around, 08:08 Brittany is doing it in a different way. 08:12 Not everybody can do that one, I certainly 08:14 can't. Okay. 08:18 Alright, switch. 08:27 And hold it for 10 more seconds 1, 2, 3, 4, 5, 08:33 6, 7, 8, 9, 10, here's your towel. 08:44 Take it like a baseball bat and you're grabbing 08:46 the knob, alright, take it here and raise 08:52 about to the side, do 20 on each side. 08:58 How is that? I said I'm doing the 09:00 right side, so. That's good. 09:07 Keep the arm fairly straight, give yourself 09:08 some resistance, make yourself work, 09:14 a little bit slower, you shouldn't see slack 09:17 go in that towel at all. There is no sudden. 09:20 Okay, seven more, a little bit slower 09:26 1, 2, 3, 4, 5, 6, 7, before you let go, 09:39 come to the front, go up in the front, 09:41 want to get a little closer to the other hand 09:43 there Christy. Here you go, 09:45 good. Starting to feel that? Yes. 09:52 We are doing it right? Seven, you'll do it fine. 09:57 I'll see something wrong I'll yell. 09:59 Not too loud though. Okay, 9, 10, ten more 10:04 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, 10:23 switch to the other side, first get it, 10:25 like your baseball bat at the knob, that's the best 10:28 way of getting in the right spot. 10:29 Okay, get really close and then start your 10:32 raises, 20 of them, good 3, 4, 5, 6, 7, 8, 9, 10:48 and 10, good 11, 12, 13, 14, 15, five more 11:01 1, 2, 3, 4, 5, do the front, 11:14 keep track of them, I want you to do twenty 11:15 of them. We find often times 11:17 when somebody has a bad addiction that goes 11:19 against good health, I find that they start 11:22 exercising it helps them to overcome that 11:24 addiction, because they don't want to be counter 11:26 productive, they enjoy the exercise, 11:28 enjoy the way it makes them feel and they feel 11:31 pretty silly going out there and abusing their 11:32 body with some harmful chemicals, 11:34 when they're trying to do something good for 11:36 the body, right. Right. Okay, good, 11:39 I'm glad you agreed. How many is that? 11:42 Sixteen. Seventeen, 18, 19, and 20. 11:51 You keep looking at me like I need you to bail 11:53 you out, usually you finish the exercise. 11:55 No, I am not. Alright, pull your arm 11:57 across your body, stretch, hold back, 12:03 ten more seconds 1, 2, 3, 4, 5, 6, 7, 8, 12:15 9, 10, switch and hold, good, hold that for ten 12:28 more 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 12:38 Here's your towel. Grape it over your thumb 12:44 side, grab underneath and you can do curls, 12:52 all the way down good, 25 more, 13:00 concentrate on what you're doing, give 13:02 yourself some resistance. There's 10, 11, 12, 13, 13:13 14, 15, 16, excellent 17, 18, 19, 20 five more 13:25 1, 2, 3, 4, and 5. Switch around, 13:34 grape it over your thumbs side, okay, 13:38 grab underneath it and start your curls, 13:40 try and keep your palm up. 13:49 Good, another excellent thing you do if you're 13:52 on some type of chemicals that you try and get 13:54 rid of, you start off with a nice fast and 13:56 drink a lot of water and if people take a lot of 13:59 hydrotherapy treatments those are also 14:01 helpful, if cleaning the body out and helping 14:04 to get the toxins out from doing things like 14:06 smoking or drinking. 14:10 But you know the bottom line when it comes to 14:12 changing a bad habit, if you ask someone, 14:14 someone used to call up and say can you help me 14:16 quit smoking and I'd ask do you want to quit, 14:18 they would say no. Well, then no we can't 14:21 help you. How many done. 14:22 Twenty two, 23, 24, 25, good. Now if they 14:28 would change out to say maybe I want to quit, 14:30 then I would say well maybe we can help you 14:32 and then finally I'd say well no, 14:34 I really want to quit. Okay, then we can really 14:36 help you. We never had a failure with anybody 14:39 who actually wanted to quit smoking, 14:41 however there are a lot of people who think 14:43 they want to quit, in reality they really 14:44 don't. Okay, we're going to do some triceps 14:47 exercise now. And we're gonna take it 14:50 to give yourself almost a foot space there, 14:53 we wanna try and bring it up as much as we can 14:55 here, we're gonna push down in a way, 14:58 all the way down back there and up 15:01 and down, and up and down, 15:05 doesn't that feel good. I don't know, let me look 15:08 at you. Okay, all the way down, 15:10 keep your elbow in one spot, okay way down 15:14 and way down out here. Keep your elbow in one 15:20 spot and way down, keep your elbow in, 15:24 up and good and good. You're doing 25 of those 15:33 Brittany, how many have you done. 15:34 I don't know. I think we've done 9, 10, 15:37 11, 12, way down, 13, 14, 15, 16, 17, 18, 19, 15:54 20, five more 1, 2, 3, 4, 5, good, switch it 16:06 around, get about a foot space in there, 16:12 alright, get up, push all the way out, 16:19 act like your elbows bolted in there. 16:21 All the way down, as far down as you can do. 16:24 And way down, there, that's better, 16:27 good 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 16:54 19, 20, 1, 2, 3, 4, 5, good. 17:08 That's good. Feel that. Yes. 17:11 Now take the towels. What I want you to do 17:14 now is to get a few good breaths in 17:17 and out, in and out, in and out. 17:27 Are you ready? Alright. 17:30 Put your hands on your hips, we're gonna do some 17:32 lunges, step out, we're gonna come back 17:35 out, okay, instead of going all the way in a 17:37 switch, go back on your left leg again, 17:38 okay, now come back up and right back down again 17:43 5 times, 2, 3, 4, 5, now switch 1, 2, 3, 4, 5, and 17:58 switch 1, 2, 3, 4, 5, switch 1, 2, 3, 4, 5, 18:14 and switch, 1, 2, 3, 4, 5, and switch, 18:23 1, 2, 3, 4, 5, three more each side, 18:31 1, 2, 3, 4, 5, switch, 1, 2, 3, 4, 5, 18:46 and switch, 1, 2, 3, 4, 5, switch, 18:54 1, 2, 3, 4, 5, switch, 1, 2, 3, 4, 5, switch, 19:08 1, 2, 3, 4, 5, and good, now grab my arm, 19:17 put one leg back, straight, now curl it up 19:22 and do that for 20 times. 19:28 Should feel it in your 19:29 hamstring. No. 19:38 Ten more, 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, 19:54 switch and curl, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 20:11 12, 13, 14, 15, 16, 17, 18, 19, 20, good. 20:23 I want some side lunges now, 20:27 up to the side, good, ten each way, hands on 20:32 the hips, there's three, slow it down a little 20:37 bit, 4, 5, slow it down, 6, 7, 8, 9, 10, good. 20:51 Lay down on your side. 20:57 Alright, raise your leg up straight from the 20:58 side, up and down, up and down, slow it 21:03 down, good and up and up and up, up, up, up, up, 21:17 up, up, up keep going, up, up, up, ten more 21:31 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, turn over. 21:46 And raise up, up, up, up, up, up, up, up, up, up, 22:00 okay one time, up, up, up, up, up, up, up, up, 22:16 up, up, ten more 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 22:33 grab a hold your ankle, stretch your quadriceps, 22:45 hold steady for ten more seconds, 1, 2, 22:48 3, 4, 5, 6, 7, 8, 9, turn over. 23:05 Good. Again for those at home if you can't get 23:09 this much of your leg, that's okay. 23:10 These girls are very, very, very flexible, 23:18 I should get down there and show them how a 23:19 real person stretches. 23:23 Then what are we? I don't know. 23:25 Alright. Have a seat facing me, 23:29 put your legs apart, reach over to your left 23:33 side, get a hold of ankle or your foot and pull, 23:36 now hold and ten more seconds 1, 2, 3, 4, 23:47 5, 6, 7, 8, 9, 10, switch, 24:03 and hold, ten more 1, 2, 3, 4, 5, 6, 7, 8, 24:12 9, 10, both legs out. Reach forward and hold, 24:20 hold, hold, hold, ten more seconds 1, 2, 3, 24:28 4, 5, 6, 7, 8, 9, and 10, Alright crunches. 24:43 Alright, up and down, twenty of them, 24:46 2, 3, 4, 5, 6, 7, 8, 9, 10, 11,12, 13, 14, 15, 25:02 16, 17, 18, 19, 20, keeping going 1, 2, 3, 4, 25:13 5, 6, 7, 28, 29, 30, twenty more, 1, 2, 3, 4, 25:24 5, 6, 7, 8, 9, ten more, 1, 2, 3, 4, 5, 6, 7, 8, 25:40 9, and 10, on your stomach, 25:44 hands behind your back, raise your chest up and 25:50 down and up, down, up, down, little slower, up, 25:56 down, up, down, up, down, up, down, up, down, up, 26:03 down, up, down, up, down, up, down, up, down, 26:11 up down, up ten more, 1, 2, 3, 4, 5, 6, 7, 8, 26:27 8, 9, 10, on your feet. Alright, lets cool down 26:34 with some turns and turn, turn, control, 26:39 not too fast. 26:48 Ten more each way 1, 2, 3, 4, 5, 6, 7, 8, 27:07 9, and 10, good, well done. Thank you. 27:18 Addictions do not have to totally grip our life, 27:19 there is one power that can be break every 27:21 addiction that is our Lord Jesus Christ, 27:23 he is promised to do that, especially if we 27:25 look to him in all things, the Bible tells 27:28 us everything we eat, everything we drink 27:29 should be done to his glory. We need to 27:32 remember that and if we do, we will have victory. 27:36 Every program is successful in helping 27:37 people break habits, wants people to look 27:40 for a higher power, but we know what that 27:42 higher power is. Whenever you, 27:45 whenever you exercise, remember you do it for 27:48 the right reason. Philippians 4:13 says 27:50 I can do all things through Christ which 27:52 strengthens me. God bless you, 27:53 hope to see you next time. |
Revised 2014-12-17