Participants: Dick Nunez, Kim Rogers, Madison Turner
Series Code: BAS
Program Code: BAS000113
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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 Any successful exercise program takes a willingness to change. 00:18 That's what we're gonna discuss next on Body and Spirit. 00:50 Hello, I'm Dick Nunez, 00:52 exercise physiologist and principal of Miracle Meadows 00:54 in Mountain State Leadership Academy in West Virginia. 00:57 Welcome to Body and Spirit. 00:59 During my career working with exercise, 01:01 I found a lot of people that are unwilling to change. 01:04 They're stuck in their ways if you will. 01:06 Well, I've seen a lot of character virtues 01:07 that have been listed in the Bible, 01:09 but being stuck in your ways is not one of them. 01:11 In fact, I find it very sad when somebody 01:13 says that they are that way. 01:15 I find that often times when people come 01:17 to our program and lot change, 01:19 some will come kicking and screaming. 01:21 Many times just the wife who has been-- 01:24 she has been challenged by the fact that 01:26 she needs to change her lifestyle 01:27 and she wants her husband to come along. 01:29 No way, they don't want to come. 01:31 I remember a couple came to our Wellness Program 01:33 in the Black Hills a few years ago. 01:35 he wanted to go on Alaska Cruise, 01:37 she wanted to go to the Wellness Program. 01:39 He came kicking and screaming. By the time--the time was up, 01:42 he had been totally convicted that 01:44 a lifestyle change is very important. 01:46 And now he was a zealeth [13150] for going out there 01:49 and telling other people they need to change as well. 01:51 Well, I had another couple come out. He was diabetic. 01:53 The wife wanted to come. 01:55 He was coming along for the ride, 01:56 but while he was there his diabetes totally reversed 01:59 and he thought, wow. 02:00 With such great results 02:02 why would I wanna go back to my old ways? 02:04 So it really does take a willingness to change. 02:06 Sometimes people even in their 80s and 90s are willing 02:09 to change their lifestyle to try and make what little time 02:11 they have left of the greatest value. 02:14 So we're gonna talk a little bit about that today 02:16 while we get into our exercise program. 02:18 I believe we're ready to start. 02:19 Helping me out today will be Kim and Madison. 02:22 Kim is a student of Miracle Meadows 02:24 and Madison at the Mountain State Leadership Academy. 02:28 Thank you. 02:31 Okay, let's go ahead and have a seat. 02:36 We're gonna reach back and start warming up. 02:39 And squeeze together and back, and squeeze and back. 02:44 Just doing as lightly as a warm up. 02:53 And let's go five more. 02:55 One, two, three, 03:00 four, and five. Good. 03:04 Squeeze the hands together in the middle. 03:06 Let's turn and press out and draw back. 03:10 Press out and draw back. 03:13 Press out and draw back. 03:15 Just keep going. 03:18 What I find is people get preconceived notions 03:20 of how much they should do, what they should do, 03:23 what they should eat. 03:24 And when somebody comes in with light 03:26 that would actually help them, 03:27 they become resistant because they are set in their ways, 03:31 they don't want to do anything new. 03:32 They only want to hear what they want to hear, 03:34 and that's so sad. 03:36 Even when we study the Bible, 03:37 we should be always looking for truth not try 03:39 and prove what we already believe. 03:41 Let's go few more. 03:42 One, two, three, now let's go down, press. 03:49 Keep the hands pushing together. 03:51 And often times there are people who think 03:53 they don't even need to exercise, because they say, 03:55 well, I have a healthy, active life. 03:57 I remember a story of a man who was a stockbroker 04:00 in New York on Wall Street and he was very successful, 04:03 multimillionaire, very fit. 04:05 He got tired of the-- of the doggy-dog world out there 04:09 and decided he was going to go out to Montana 04:12 and buy a farm and become a rancher. 04:14 A few years later one of his good friends 04:16 went out there and saw him, 04:17 he couldn't believe how fat he was. 04:19 He was working all day long, 04:20 but he had stopped doing a regular exercise program 04:23 and he had gotten fat. 04:24 Okay, let's bring the hands up and press up and down, 04:27 and up and down, up and down, 04:32 up and down, up and down. 04:37 Good. Keep going. 04:39 Up and down, up and down, 04:44 up and down, up. 04:47 Ten more times. 04:49 One and two and three 04:55 and four and five, six, 05:02 seven, eight, nine. 05:08 Push hard together at the top, push it, 05:10 push it, push it, 05:12 push it, push it, 05:13 push it, push it. 05:15 Good and relax. 05:17 Now that we have our chest warmed up, 05:19 let's stand up. 05:22 And we're gonna do a few pushups off our chair. 05:25 You can use these two over here. 05:26 I'll make sure they don't slide anywhere. 05:31 All right, down and up. 05:33 Good. Good. 05:36 The chest should already be a little bit tired. 05:39 This just helps to finish it off. Five more. 05:42 One, two, three, 05:46 four, five. Good. 05:49 All right. Yes. 05:51 Felt good, didn't it? Yes, it did actually. 05:54 Okay. Go and have a seat back in the chair. 05:59 Let's put our hands behind our head and stretch back. 06:06 Hold it for ten more seconds. 06:07 One, two, three, 06:10 four, five, six, seven, 06:14 eight, nine, and ten. Now across. 06:17 Pull your shoulder blades apart and pull. 06:22 Ten more seconds. 06:23 One, two, three, 06:26 four, five, six, seven, 06:29 eight, nine, and ten. 06:33 All right, now we're gonna reach out and pull back. 06:37 Squeeze your shoulder blades together 06:39 and reach back out again. 06:41 Squeeze together and out. 06:45 Focus what you're doing. 06:47 You should feel your shoulder blades go in. 06:51 Try and feel the muscles in your mid back, 06:53 tighten up as you're here and then pull them out. 06:56 Squeeze it back and out. 06:59 And back and out. 07:03 Squeeze back, push out. 07:06 Squeeze back, push out. 07:08 Good, keep going. 07:11 Did you feel the muscles in your back, Kim? 07:13 Yeah, my shoulders are popping. 07:15 Your shoulders-- you're always popping. 07:18 They're falling apart. 07:21 Sixteen and falling apart, that's not a good sign. 07:25 Wear and tear of the body already. 07:32 And let's go, five more. 07:34 One and two, 07:39 three, four. 07:43 Hold the last one, flex back. 07:46 Flex the muscles in your back as you do it. 07:48 Hold it, hold it. 07:50 Ten more seconds. 07:51 One, two, three, 07:54 four, five, six, seven, 07:58 eight, nine, and ten, good. 08:01 Arm up over the head. 08:03 Get a hold to your elbow and pull. 08:10 Hold it. Ten more seconds. 08:12 One, two, three, 08:15 four, five, six, seven, 08:19 eight, nine and switch. Pull. 08:28 And hold for ten more. 08:32 One, two, three, 08:35 four, five, six, seven, 08:39 eight, nine, and ten. Good. Shake it out. 08:44 Let's get a couple of breathes, 08:45 in and out, in and out. 08:52 One more time. In and out. 08:57 Knee forward. Hands down to your side. 09:01 Let's raise up. Try not to hit each other. 09:05 You have enough room, Madison? 09:06 I could scoot up little more. There we go. 09:11 We're gonna try and do it on all aspects of the shoulders. 09:14 This one is working, the posterior part 09:17 or the rear part of your shoulders. 09:19 Shoulder is broken down into three different bundles, 09:21 posterior, medial and anterior. 09:26 Ten more. One, two, 09:29 three, four, five, 09:33 six, seven, eight, 09:38 nine, and ten. Good. 09:41 Now let's go out front. 09:43 Raise up and down, 09:45 up and down, 09:48 up and down, 09:50 up, down, 09:53 up and down, 09:55 up and down, 09:58 up and down. 09:59 Keep going. Up, down, 10:02 up, down, 10:05 up, down, 10:07 up, down, 10:09 up, down, 10:12 up, down, 10:14 up. Five more times. 10:17 Up, down, 10:19 up, down, 10:21 up. Two more. 10:23 Up, one more. 10:26 Up. Okay, and at your side. 10:28 Up and up. 10:31 And up and up. Good. 10:38 Up, up, and up. 10:46 Ten more. Two, three, 10:51 four, five, six, seven, 10:58 eight, nine and hold for one minute. 11:05 When I was working in the fitness industry 11:07 and at the Wellness Center 11:09 and people would call in and ask, 11:11 "can you help me change this bad habit I've got?" 11:14 Whether it be drinking, smoking, drugs, whatever. 11:17 My first question is always, do you want to quit? 11:20 And if they said, no, then I would always say, then, 11:22 we really can't help you. 11:24 And if they said, well maybe I want 11:25 to quit then answer will be, 11:27 well, maybe we can help you. 11:28 And only when they would say, "yes, I want to change," 11:31 only then would I be sure that we could actually help them. 11:34 Because if somebody does not want to quit smoking, 11:37 if somebody does not want to quit drinking or whatever-- 11:40 What's going on over here? 11:42 there is nothing we can do to make them change. 11:44 I saw something flick by. 11:46 That would be her. 11:49 Okay, she got too much energy then. 11:56 Okay, let's go for 15 more seconds. 12:01 And ten seconds. 12:02 One, two, three, 12:05 four, five, six, seven, 12:09 eight, nine, ten. 12:12 All right, roll your shoulders. 12:14 Up and around, up and around. Good. 12:24 Kim, have you ever given up anything you want, 12:26 didn't want to give up? 12:27 Yeah, drinking. Oh, drinking. 12:32 When I came to Miracle Meadows. Okay, let's go the other way. 12:38 I don't mean to laugh at you. 12:40 Usually when you ask a 16-year-old, 12:41 what you have given up you didn't want to. 12:43 I already give up the booze. 12:48 When I said I had a lot of wear and tear in my body-- 12:49 Yeah, I guessed so. I wasn't kidding. 12:55 Good. Okay, put your arm up across. 12:58 Madison, have you given up anything 12:59 you didn't want to give up? Yeah. 13:07 Okay, hold for ten more. 13:08 One, two, three, 13:11 four, five, six, seven, 13:15 eight, nine. Switch over and pull, good. 13:23 And hold for ten more. 13:25 One, two, three, 13:28 four, five, six, seven, 13:32 eight, nine. Swing forward. 13:35 Okay, we're gonna block a wrist 13:38 and curl our arm up, down, slow, 13:41 and up and down, slow, 13:44 up, down, slow. 13:47 It's four and five, six, 13:54 seven, eight, nine, 14:00 ten, eleven, twelve. 14:05 Eight more. One, two, all the way down, 14:10 three, four, five, six, 14:18 seven, and eight. Switch. 14:22 Curl and down, curl and down. 14:26 Up and up and up, up, and up. 14:35 Eight, nine, ten. Ten more. 14:41 One, two, three, 14:46 four, five, six, 14:51 seven, eight, nine, and ten. Good. 14:58 Shake them out. Let's get a couple of breaths. 15:02 And out, in and out. Okay, Kim, we need our towels. 15:15 Thank you. You're welcome. 15:17 There you go, Madison. 15:20 All right, what we're gonna do is gonna 15:22 take our right hand here like so, 15:25 bring your left hand up right next to it. 15:27 Palm up, bring it upover your head, 15:30 you're gonna bring it down and push up 15:33 till you go all the way to the extended position. 15:36 And up and up and up. 15:41 This is an excellent tricep isolator. 15:45 Six, seven, eight, nine. 15:52 Way up high, Kim, way up high. Ten. Good, that's better. 15:56 Eleven, excellent, twelve, 16:00 thirteen, fourteen, fifteen, 16:06 sixteen, seventeen, eighteen, 16:13 nineteen, and twenty. Good. 16:17 I even that--I even feel that in my poor little arms. Right. 16:20 Okay, grab over and then under like that, 16:24 up to the other side and up 16:28 and up and up and up and up. 16:37 Keep going. Seven, eight, nine, 16:46 ten, eleven, twelve. Eight more. 16:52 One, two, 16:56 three, four, five. 17:01 Way up high, way up high. 17:03 Six, good, Madison. Seven, one more time and eight. 17:08 Good. I'll take the towels. Okay, let's get up. 17:13 Now as a finisher, we're gonna do some bench dips. 17:17 I'll make sure the chairs are [17:18]. 17:18 Come over here. Oh, yeah. 17:20 Okay. Put your legs out in front of you 17:22 straight up on your heels, lower yourself down, push up. 17:27 The triceps, they're already little bit fatigue. 17:30 This will just make sure they're fatigue. Up, up, five more. 17:36 One, two, three, four, 17:44 and five. Good job. Okay. 17:48 Just go and take those off over there, Kim. Thank you. 17:55 Just put your leg out. 17:57 Now we're gonna put the other leg on top of it. 17:59 We're gonna extend up and up and up. 18:04 We're gonna do 20 of those. 18:06 Five, six, seven, eight, nine, ten. 18:13 Ten more. One, two, three, four, five, 18:20 six, seven, eight, nine, twenty. Switch over. 18:27 And up, two, three, four, 18:33 five, six, seven, eight, nine, 18:39 ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, 18:47 seventeen, eighteen, nineteen, twenty. Good. 18:52 All right, ladies, I'd like you to stand up. 18:55 And I want you to cross your arms across your chest 18:58 and I'd like you to squat down 18:59 and just barely touch the chair and go back up again. 19:02 Good, good. Keep going. Three. We're gonna do 20. 19:10 Four, five, excellent, six. 19:15 Using the chair helps give you gauge of how deep you're going. 19:19 But you don't want to sit in the chair, 19:20 you just want to barely touch and then come back up. 19:24 Also it gives you a security blanket 19:26 just in case your legs do give out, 19:28 you'll just land right back safely in the chair again. 19:32 There is 14, 15, 16, 17, 18. 19:39 Two more. Nineteen and twenty. Good. 19:44 Come back over here. 19:46 Over, come back behind your chairs. All right. 19:49 Let's push them forward a little bit. 19:53 And while you're holding on to that, reach back 19:55 and get hold of your ankle and stretch your quadricep. 19:59 Okay, good. 20:05 And hold that for ten more seconds. 20:07 One, two, three, four, five, 20:12 six, seven, eight, nine, and ten. 20:18 Switch over. And pull. Good. 20:26 Does that feel good? It does. Good. Ten more. 20:30 One, two, three, four, five, 20:35 six, seven, eight, nine, and ten. 20:41 We're gonna put our left leg out 20:42 and back and we're gonna curl and out, 20:47 and curl and out, curl, out. We're gonna do 30 of them. 20:53 There is five, six, seven, 20:59 eight, nine, ten, eleven, 21:06 and twelve, thirteen, fourteen, fifteen, sixteen. 21:15 And isolate the hamstring. Eighteen, nineteen, twenty. 21:21 Ten more. And one and two, 21:26 three, four, five, 21:31 six, seven, eight, nine, ten. Good. 21:39 Other side, leg out. 21:42 Flex, flex, reach, flex and reach. 21:47 Four, five, six, 21:52 seven, eight, nine, 21:58 ten, eleven, twelve, thirteen, 22:04 fourteen, fifteen, sixteen, 22:09 seventeen, eighteen, nineteen, twenty. 22:14 Ten more. One, two, 22:18 three, four, five, six, 22:25 seven, eight. Two more. Nine, ten. Good. 22:31 All right, what I'd like you to do there, 22:33 stay behind your chair. 22:34 Kim, come behind this one. 22:36 I'd like you to put your leg up here. 22:39 Put your heel up on, back your heel up there, 22:40 and you stretch your hamstring, 22:42 and make sure the chair doesn't flip. 22:44 Lean forward into it. Good. 22:52 And ten more seconds. One, two, three, four, 22:58 five, six, seven, eight, nine, ten, switch. 23:13 Hold. Ten more seconds. 23:17 One, two, three, four, five, 23:22 six, seven, eight, nine, and ten. Good. Excellent. 23:31 All right, while we're back here, 23:33 come off here, put your toes up on the edge there, heels off. 23:37 We're gonna do some calf raises. 23:38 Up and down. Okay, let's go slower. 23:42 Up and down, up and down, up and down, up. 23:48 Now give me ten fast ones. One, two, three, 23:51 four, five, six, seven, eight, nine, ten. Slow. 23:58 Up and down, up and down. 24:01 Good. Down, up, down, up, down, up. Now fast ones, go. 24:10 Five, six, seven, eight, nine, ten and slow. 24:15 Up and down, up and down, up, down. 24:20 Up, down, up, down. And fast, two. 24:26 That's real fast. Okay, slow. 24:31 When you do the fast ones, you still want 24:33 to get your range of motion. 24:34 Up and down, up and down, 24:38 up and down, up and down, up and down, up. 24:44 Now ten more. Fast. One, two, three, four, 24:48 five, six, seven, eight, nine, ten. Good. 24:53 All right, push forward on your chair. 24:56 Push your heel down to the floor and stretch. 25:02 How far you're gonna push that thing? 25:06 Until I stretch. Until you stretch. Okay. 25:12 And five more seconds. One, two, three, four, five and switch. 25:20 And hold. Ten more seconds. 25:24 One, two, three, four, five, six, 25:29 seven, eight, nine, ten. Good. 25:33 Pull your chair back, Madison. Okay, let's get these two back. 25:36 Okay, both of you get over here. 25:38 Lay down your back. Put your legs up on the chair. 25:42 Oh, no. I know what's coming. 25:44 What, Kim? Crunches 25:46 Okay. Hands behind the neck. And crunch up. 25:54 Good. Keep going. Good. 26:01 Keep going. Eight, nine. 26:03 We're gonna do 50. Ten, eleven, twelve, thirteen. 26:08 You heard right. Fourteen, fifteen, sixteen, 26:12 seventeen, eighteen, nineteen, twenty. 26:18 Two, three, four, five, six, 26:23 seven, eight, nine, thirty. 26:27 One, two, three, four, five, 26:33 six, seven, eight, nine, forty. 26:38 One, two, three, four, 26:42 five, six, seven, eight, nine. 26:46 Hold the last one for ten. One, two, 26:49 three, four, five, six, seven, eight, 26:56 nine, and ten. Good. Up on your feet. 27:02 Let's just gently do some turns. 27:05 And turn and turn. Good. 27:12 And turn and turn. Two more. 27:18 There is one and two. Good. Thanks a lot, ladies. 27:25 Whatever you do in your exercise program, 27:26 be willing to look for new ideas. 27:29 Don't be stuck in your ways. 27:31 Listen to advice from those 27:32 who make sense and go boldly forward in a new life. 27:35 You'll find the benefits are tremendous, 27:38 maybe even out of this world. 27:39 But remember, whatever you do, do it to the glory of God. 27:43 In Philippians 4:13, it gives us a promise saying that, 27:46 "I can do all things through Christ who strengthens me." 27:50 Claim that promise. Keep exercising. 27:52 God bless you. We hope to see you next time. |
Revised 2014-12-17