Participants: Dick Nunez, Andrew Hard, Jason Maxwell
Series Code: BAS
Program Code: BAS000112
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00:01 The following program is designed to demonstrate
00:03 simple workouts that you can use to improve your 00:06 health. Be sure to consul your physician before 00:10 beginning any exercise program. 00:15 Water is a key element to health and wellness. 00:18 Find out more about it next 00:19 on Body and Spirit. 00:49 Hello. I am Dick Nunez, Exercise Physiologist 00:51 and Principal of Miracle Meadows in 00:53 Mountain State Leadership Academy 00:54 in West Virginia. Welcome to Body and Spirit. 00:57 Today, we gonna talk about water. I think 00:59 everybody knows that our body is predominately 01:01 water that goes about 70% water. When you 01:04 look at it, all the waters removed there is no much 01:06 left of us. In fact, they find in research at the 01:09 Beijing University that when they took stationary 01:11 bicyclists, athletes, people who are very good, very 01:14 good shape already. They put them into four groups. 01:17 One group they force them to have water as 01:19 much as they could give them, the other group 01:21 they let them drink when they were thirsty, another 01:24 group they just gave periodic water too and the 01:26 final group they gave no water to at all. Always 01:29 whenever they did this test, the group that had no 01:32 water was always the first ones to get exhausted and 01:35 fatigue out and the ones who are force the water, 01:38 where the ones that lasted the longest and show the 01:40 best results. However, when anytime they switch 01:43 the groups whatever group they were in, there 01:45 was always the same results. The people with 01:48 no water will always the worse, they always were 01:50 done first, they couldn't keep going, then those 01:53 who had some water they were the next ones to stop 01:56 and those who had water when they wanted to with 01:59 the next ones stop, but always those who were 02:01 forced water were the best ones of all. And 02:04 water is such a key element to our health, it 02:07 keeps us clean, you can use water for healing 02:10 processes especially getting into hydrotherapy, 02:13 contrast showers, things of that nature we find it 02:16 very, very beneficial, so we're gonna talk little 02:18 more about water, but also we really want to get 02:20 into a workout. So we're gonna start that right 02:22 now. Helping me out today will be Andrew and 02:25 Jason, who are both students at the Mountain 02:27 State Leadership Academy in West 02:28 Virginia. Thank you. Okay fellows, we're 02:33 gonna get warmed up here and then we will get 02:35 started into a routine. Let's start by reaching up 02:38 and rotate, reach up rotate, reach up, good. 02:43 And up and up, 10 more each way, it's 1, 2, and 3, 02:59 4, 5, 6, and 7, 8, two more times and 9, one more 03:16 time and 10, good. Alright, let's squeeze the 03:21 hands together in a peripheral position, we 03:24 then turn them out, we gonna push all the way 03:27 out and draw all the way in, push all the way out 03:34 and back in. The first thing, I always would 03:38 instruct our wellness guests to do at the Black 03:40 Hills, where as to make sure they drink two glass 03:43 of water each morning before they got up and 03:46 did anything else. We found that by doing that, 03:49 it's swishing the water in their mouth, an idea to 03:51 give him a fresh supply water to start the day, but 03:54 also gave them a dose of vitamin B12 because we 03:57 produce B12 in our mouth overnight through 03:59 the bacteria that grows in our mouth maybe not a 04:02 wonderful thing to think about, but you remember 04:05 then we look at these old commercials like of 04:07 Scope and Listerine talks about killing bacteria. So 04:10 you have fresh morning breath, well you might do 04:12 that, but you are also destroying your B12. So, 04:14 by drinking some water it will be much better off 04:17 and that gets the day started. We should be 04:19 drinking 8 to 10 glass of water a day at least, yes 04:22 go down. One doctor was strongly encouraging his 04:26 people to drink 6 to 8 glasses of water a day and 04:29 one woman came up to him and said doctor I just 04:31 can't do it. He said what's wrong and she goes like I 04:34 can't drink that much water and he said well keep 04:36 working on it, maybe put little lime in it, do 04:38 whatever you can to drink more and she goes with 04:40 doctor. I'm up to 34 glasses, but I'll never 04:43 make it to 68 and he said at that point 04:46 he realize you better stay just 8 glasses of water a 04:48 day or 8 to 10 glasses of water a day and keep the 04:51 6 out of there. There you go 5 more and 3 more 1, 05:00 2, 3, now up, push up and up also we recommend 05:12 do not drink a lot water with your meal or right 05:16 before your meal or right after your meal 05:18 because it definitely will interrupt digestive 05:21 action. Remember your digestive system 05:23 especially in your stomach is a acid base 05:26 and when you add water to any acid it certainly 05:28 gonna slow down it's effectiveness. So it only 05:30 make sense by taking a lot of fluids and with the 05:33 meal you are certainly going to cause of little 05:36 distress of that digestive tract. Good, let's go about 05:45 5 more 1, and 2, 3, 4, now up and hold it tight 06:01 for 10 seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 06:13 Good job okay shake it out, hands behind 06:17 your head, lay back nice comfortable 06:23 stretch 10 more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 06:35 cross and pull hold apart 10 more seconds 1, 2, 3, 06:45 4, 5, 6, 7, 8, 9, and 10, good. Alright fellows, 06:54 now I want you to step out, get hold of your, 06:57 your wrist and you're gonna pull back like your 07:02 sawing wood. I'm gonna use a chain saw, so I'm 07:07 gonna stop and come over and check you out here to 07:09 make sure you are doing fine, my woods already 07:11 cut, good pull back, that shoulder blade back, 07:16 excellent good. Little bit slower, give yourself little 07:20 more resistance there Jason good, make 07:23 yourself work, want 20 on each side, pull good, 07:27 pull, you feel that scapula moving that's a very 07:31 important. Excellent, how many gone Andrew 14, 07:36 15 good 16, 17, 18, two more 19 and 20, excellent 07:48 switch around. Hey get hold that wrist and pull, 07:52 that come about the scapula again good, good, 07:57 so you should try and drink water throughout 07:59 the day, if you exercise and perspire a lot than 08:03 obviously you need to drink more water you can 08:05 still. When people exercise, I usually tell 08:08 them to weigh themselves in before they workout 08:11 when you come through and when you weigh back 08:13 out you should weigh the same if take enough 08:15 water. I remember one man who was obsessed 08:17 with losing weight. He actually came in the 08:19 authentic club determined to lose 10 pounds. He put 08:22 on a plastic suit and a sweat suit, and he 08:25 sweated down 7 pounds, he was really 08:27 disappointed, he didn't lose all his weight. And 08:29 so he put his plastic suit back on after sweating 7 08:33 pounds of water, put the plastic suit back on, put 08:36 the sweat suit back on and went to exercise 08:38 some more and he lost his 10 pounds and I watched 08:41 him to see what he would do going out the door, he 08:43 didn't drink any water at all. But, yeah, he was 08:46 gonna go back to work and boast everybody that 08:48 I lost 10 pounds, 10 pounds of what, 10 08:51 pounds of water. So people really deceive 08:54 themselves when it comes to water. We need to stay 08:56 well hydrated all the time. Okay let's go hand over 08:59 the head, get hold of the elbow and pull back pull, 09:04 pull, and hold for 10 more seconds, 1, 2, 3, 4, 5, 6, 7, 09:17 8, 9, and 10, switch hold, good, 3, 4, 5, 6, 7, 8, 9, 09:35 and 10. Alright, we're gonna do some shoulder 09:38 presses here, we're going to act like we have a 09:40 heavy weight in our hands okay and we're 09:42 gonna hold up to our shoulders, we're gonna 09:45 press up slowly and back down, we're gonna act 09:50 like we have a big load on there, good back down 09:56 and up, up, force yourself the work good, good and 10:05 press, press, press, press, good and up, up, up, up, 10:16 good, again up, up, up, good, still couple more 10:26 up, up, up all way up, good one more time and 10:34 up, press it, press it, press, press, press good. 10:39 Alright, now we're gonna do like our head doing 10:43 some heavy lateral raises, we can go up and down, 10:48 up slow, squeeze your shoulders and down and 10:56 up squeeze it and down and up, up, up squeeze 11:04 good and down and up squeeze at the top, down. 11:10 When I talk about squeeze the muscle I 11:12 mean, flex it, flex it for as much as you can for all 11:15 your work there, good and down, and up, and 11:22 down, three more times up and down, up and 11:32 down, one more up and down. Now we're gonna 11:39 take it from the front, we're gonna row up and 11:43 down, up and down, and up and down, and up and 11:57 down, up down, five more times and up there 12:05 is 1, and up there is 2,and up there is 3, two more up 12:16 and four, last one coming up, up and five, good job. 12:24 Alright, just roll, just roll them around five more 1, 12:32 2, 3, 4, 5, other direction 1, 2, 3, 4, 5 more 1, 2, 3, 12:47 4, 5 okay. Get hold of an arm, hold across your 12:52 chest, stretch your shoulder, good hold 12:58 steady ten more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 13:13 other side and pull, pull, pull, good hold it tight, 13:21 ten more 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Let's get a 13:35 breath and out, in and out, one more time in and out 13:46 okay. We're gonna do some biceps now and 13:49 reach out our arms. You can squeeze down and 13:52 then back, squeeze it slow and reach out, squeeze 13:58 slow, reach out, squeeze it slow, reach out, 14:05 squeeze it down and out, squeeze and out and 14:14 squeeze and out, again squeeze down and out, 14:20 squeeze down and out, squeeze down and out 14:28 slowly hold and out squeeze and out, squeeze 14:38 down and out five more 1, 2, 3, 4, squeeze last one 14:55 down hard hold for ten 1, 2, 3, 4, 5, 6, 7, 8, 9, and 15:05 10 good. Shake it out, take up more breaths, in 15:10 and out and in and out, good. We're gonna do 15:18 some diamond pushups, you can do your pushups 15:21 against the wall or you can do them from the 15:24 knees position, we don't those, we can just do 15:27 them regular style down and up, good excellent, 15:31 this is good one for your triceps, good 5, 6, 7, 8, 9, 15:45 10, good. Let's go five more 2, 3, 4, 5, now go 15:59 off your knees, okay, go good, we're gonna try do 16:05 10 there, it's 2, 3, 4, 5, 6, 7, 8, 9, one more time and 16:22 10. Good job up on your feet. Okay let just press 16:28 the arms down, lay down, outside flex the triceps 16:31 and back up, press down flex your triceps, three 16:38 more times, push down and hold and two more, 16:43 press down and hold, one more press and hold for 16:50 ten 1,2, 3, 4, 5, 6, 7, 8, 9, good shake it out okay. 17:04 Let's get a few breaths in and out, in and out, last 17:12 one in and out. We're gonna do squats, one of 17:19 our quarters, alright crush your arms, squat down, 17:24 all the way down and up, now part way down and 17:29 back up, now way down and up, part way down 17:34 and up, good job, up part way down, up excellent, 17:43 part way down now and up, but the one our 17:47 quarters do, you just extenuates the walk out 17:51 part. Just give it's little bit of variety in our 17:54 workout. The main things those the 17:58 squat itself, good excellent, keep going, 18:09 way down, good and we're gonna do five more 18:24 these, it's one, weigh down, good and 2 and 3 18:38 and 4, one more time 5 down and hold, good, 18:47 doing okay Jason, okay Andrew? Yeah. Okay, it's 18:56 10, you are sure about that, okay. At home if 19:01 you need to stop and rest that's okay, we're gonna 19:03 try and go for one minute, just 20, good job guys, 19:08 you're looking good, now keep your chest up little 19:10 more Andrew, there you go that's better, better 19:13 posture there, 30, 19:15 Jason you look excellent, look rock solid there 19:18 good, looks like we could serve you your lunch 19:20 there no problem. It's 40, almost home, and 50, 1, 19:37 2, 3, 4, 5, 6, 7, 8, 9, and 10 good. Alright, put your 19:50 hand on my shoulder, grab hold of your ankle, 19:53 stretch your quadricep, you guys felt that I'll take 19:59 it, that was a good hold Jason you're really buried 20:04 down deep, five more seconds 1, 2, 3, 4, and 5 20:13 switch over and pull, pull steady and ten more 20:25 seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10 good. Step 20:38 out upon your heel, little forward and hold back for 20:49 ten more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, 21:01 switch over and forward hold and steady ten more 21:15 seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 good job. Back 21:28 here, we're gonna do some calf raises, hand on 21:30 my shoulder, up and down on the toes for 21:34 those at home you might need to use the stair step 21:36 or have a block of wood that you can use. If you 21:40 are regular watchers of Body and Spirit, I hope 21:41 you've made accommodations to do 21:43 calf raises and something we do on the regular 21:45 basis, it's a very effective exercise especially for 21:48 your ladies, those walk around in high heels very 21:51 important to keep your range of motion of your 21:53 Achilles tendon, very active, good keep going. 21:59 Okay, let's do ten fast ones now by changing the 22:04 speed we just put little different emphasis on the 22:06 muscle, okay, slow that's sounds too nice actually 22:12 we just make it hurt more, okay, fast ten of them 1, 22:17 2, 3, 4, 5, 6, 7, 8, 9, 10 slow can you feel the 22:25 variants of speed there? Yeah, okay then fast 1, 2, 22:32 3, 4, 5, 6, 7, 8, 9, 10 and slow and up and up and 22:42 up and up and up ten more fast ones 1, 2, 3, 4, 22:47 5, 6, 7, 8, 9, 10 good. Alright, step back, just 23:00 think how good meal times gonna feel like fine 23:03 next day, I'm relax and have some to eat. Okay 23:07 and hold and switch. What I found was a 23:21 racquetball pro for few years and when I was 23:23 doing that I found that if I drink a lot of water 23:25 before my match, I was actually much better 23:27 off and didn't have to drink so much 23:29 during the match because I always found that to be 23:31 little bit uncomfortable, so I always make sure I 23:32 was really well hydrated before I ever play the 23:35 match, good relax. Alright on your back, 23:41 we're gonna do some abs, we are gonna do our 23:45 crunches, hands behind the neck, crunch up 20 of 23:48 them 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 ,13, 14, 15, 24:07 16, 17, 18, 19, 20, bring your ankles up cross them 24:15 okay up 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 good 13, 14, 24:32 15, 16, 17, 18, 19, 20, leg straight up, okay and up, 24:42 as you are doing good 3, 4, 5, 6, 7, 8, 9, 10 24:53 more 1, 2, 3, 4, 5, 6, 7, 8, 9, up 25:04 and hold for ten, 1, 2, 3, 4, 5, 6, 7, 8, 9, roll 25:13 over your stomach, hands behind your back, 25:17 lift your chest up and down, up and down, 25:22 up down, up down, up down, up down, up down, 25:32 up down, up down, up 10, up 11, up 12, up 13, 25:43 up 14, up 15, five more 16, 17, 18, 19, 25:53 20, on your feet. Alright let's just do some 25:59 rotation, now finish up that way 26:11 good, good, five more 1, 2, 3, 4, and 5 good. 26:28 Thanks a lot, fellows well done. Drinking water is 26:33 such an important part of life and of health, you 26:36 want to make sure it's what you drink not 26:38 pop, which actually will pull calcium from your 26:41 bones and has no nutritional value at all and 26:43 it's harmful for your health. Or coffee or 26:46 alcohol things like that, which would dehydrate 26:49 you. If you are dying of thirst and you are out 26:51 there in the middle of the ocean and you take a 26:53 big glassful of ocean water what's 26:56 going to happen, it will dehydrate you even 26:58 faster because of the high salt content, will be 27:00 pulling water from your cells even quicker, 27:03 everything we put down our bodies is gonna effect 27:06 us in some way. Sea is gonna effect us in a 27:08 positive way or in a negative way. Same thing 27:11 goes to with your mind everything we put in our 27:13 mind, if we thought we have effects every cell in 27:16 our body, if we have positive happy thoughts, 27:18 we will feel good inside and the chemicals 27:22 produce are gonna be helpful, if we have 27:24 negative angry thoughts it's gonna be just the 27:26 reverse. So, get a lot of water in your life, make 27:29 regular times were you know you're gonna drink, 27:31 don't drink only when you are thirsty because if 27:33 you do that's not gonna be enough, have regular 27:36 intervals were you know you drink water and 27:38 you'll find that you feel so much better, your body 27:40 will be cleaned out, the most toxic fluids of the 27:42 body will be eliminated and you'll have a new 27:44 vibrance of health, you never thought possible, 27:47 but do it for the right reason. 27:48 Philippians 4:13 says, I can do all things 27:51 through Christ who strengthens 27:52 me. God bless you, hope see you next time. |
Revised 2014-12-17