Participants: Dick Nunez
Series Code: BAS
Program Code: BAS000115
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use 00:05 to improve your health. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:15 Sunshine is a vital component to a healthy life, 00:18 find out more about it next on Body and Spirit. 00:49 Hello, I am Dick Nunez, Exercise Physiologist and 00:52 Principal of Miracle Meadows and Mountain 00:53 State Leadership Academy in West 00:55 Virginia. Welcome to Body and Spirit. 00:58 During the time of war long time ago they found 01:01 out that when they had an overflow and put their 01:06 wounded out there in tents outside they found 01:10 that something drastically happened, that wasn't 01:13 happening inside the hospital. The prisoners outside 01:16 were getting better, in the hospital they made sure 01:19 everything stayed dark, without much air and no 01:21 sunlight getting in, the prisoners outside were 01:25 getting plenty of fresh air and sunshine. 01:28 Sunshine has been found to be very beneficial for 01:30 helping human life. Now I know that some feel that 01:33 if you go out in the sun too much first of all there 01:36 is a chance of skin cancer and 01:37 secondly it will wrinkle your skin. 01:39 Well the skin cancer will happen possibly if your 01:42 body is full of free fatty acid radicals from eating 01:45 improper fats and so forth, and also the 01:47 wrinkled skin only comes into play if their skin is 01:51 not saturated with the proper nutrients that there 01:53 should be there. But, otherwise sunshine is 01:56 excellent, it's a mood alterer, putting you in a 01:58 good mood, also it converts cholesterol into 02:02 vitamin D which is very important 02:04 for healthy human life. We will talk a little more 02:06 about sunshine as we go through our program. 02:08 People ready get started, helping me out today will 02:11 be my daughter Brittany and also Christy. 02:14 Brittany is a student at Mountain State 02:15 Elementary School, Christy is at Miracle Meadows. 02:20 And let's get ready to have a good workout 02:22 here, we are going to start with just a little warming 02:25 up and reaching and up on the toe and reach and 02:28 reach, cross over and reach and reach and 02:33 reach, good. Reach and reach and reach, good. 02:42 I know in some cultures where it stays dark for a 02:46 long time like up in Alaska, they have the 02:48 time of their midnight sun, but you know there 02:50 is a balance there. It means there is going to be 02:52 a lot of darkness sometime along the way 02:54 and they certainly find that there is a lot more 02:57 problems with depression when people are going 03:00 through that stage of constant darkness. 03:04 Good, alright let's do some chest work. 03:08 Press our hands together, turn then out, push out 03:13 A man from the Great Northwest from 03:15 Washington State, from Western Washington, 03:18 actually people have misconception, they think 03:20 Washington is all a rainy state. That's not true at all. 03:23 In fact, the better portion is very dry and desert 03:26 like, but Western Washington certainly 03:28 lives up to the reputation as evergreen state, 03:31 where it stays very green and very wet. 03:33 And you have 300 cloudy days a year there and that 03:36 can be a little bit depressing. When I moved 03:38 to Eastern Washington we have 300 sunny days a 03:40 year and that was very nice to adapt to it. 03:43 Okay, press down, as you find in the dark, drizzly 03:47 gloomy days, people start getting depressed. 03:50 And when you see that sunshine out there, that 03:52 really lifts your mood. Also you find during the 03:55 summer time its easy to get up early when the sun 03:57 is shining and the birds are singing and the air is 04:00 so clear and fresh. In the winter time, 04:04 looking when its cloudy and cold and dark, it can 04:07 be two hours later you still don't want to get up, 04:09 cause it just seems so miserable outside. 04:13 Five more down, 1 and 2 and 3 and 4, 5, let's go up 04:23 top now and push up and up and up and up and up 04:35 and up and up keep pressing tight and up, up, 04:43 up, five more 1 and 2 and 3 and 4 and up and hold 04:56 for 10, 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10 good. 05:08 Alright, Brittany could you get our towels for us. 05:15 Alright, this one is for your Christy and this one 05:18 for your Brittany. Thank you, dad. 05:20 Alright, we are going to take them, we're gonna 05:22 pull it apart and lift up and down and up and 05:29 down, push your shoulder blades out as you do this, 05:32 good, okay, you girls keep going. I'll watch and 05:36 make sure everything goes okay. 05:37 Thank you, dad. Good. That's what dads are for. 05:47 Keep going, make sure you breathe, get a lot of 05:48 air in, in through the nose, out through the 05:52 mouth, keep your arms straight Brittany, don't 05:58 need to come behind your head, just stop there, good. 06:02 Alright, keep going and three more and one more. 06:15 Okay, now take your towel, grab a hold of it, 06:19 pull back and out and pull and out. Back, reach out, 06:25 like this. Yeah one, there you go, now reach out, 06:31 okay and pull it back and reach out, there you go. 06:34 Keep going, reach way out, reach way out there, 06:38 get your shoulder moving, reach way out, 06:41 that's better. Use your left arm to resist, good. 06:46 Move forward a little more, when you come 06:49 forward roll that shoulder, squeeze it back, roll it 06:52 out. How many is that Brittany? 06:56 I was concentrating on doing it right. 06:57 Okay, that's fine, I think we got about five more to 07:01 go there is 1, 2, 3, 4, 5, switch around. 07:13 Okay, so you're doing your left arm this time. 07:17 Alright, you pull them like this. Good, excellent, 07:23 pull, draw your elbow in more as you pull up, 07:28 pull up. Now back so much, there. Yup, there 07:33 you go, good. Reach out, so it stays up here and out 07:40 and out and out and out, lets go 10 more, 1, 2, 3, 4, 07:55 5, 6, 7, 8, 9 and 10, good. Can I have towels for a 08:04 moment, put your hands up behind your head, lock 08:07 them behind your head like this and stretch back 08:12 like that. Lean back and stretch your chest, 08:19 okay good, hold it for 10 more seconds 1, 2, 3, 4, 5, 08:27 6, 7, 8, 9, 10. Wrap your arms around yourself, 08:33 give yourself a big hug. Pull your shoulder blades 08:35 out, pull and hold that for 10, 1, 2, 3, 4, 5, 08:45 6, 7, 8, 9 and 10 good. Alright, now put your 08:52 arm up over your head and grab your elbow and 08:55 pull, more clasp your hands behind if you want, 08:59 go ahead and do it that way. Would you turn 09:02 around Brittney, so they can see what that looks like. 09:06 Not everybody is a contortionist so, if you 09:09 can't do that, that's fine. 09:10 Six more seconds, 5, 4, 3, 2, 1 good. 09:17 Switch over, even though Brittany is my daughter 09:20 she didn't learn this from me. 09:25 Okay. Moms taught me. Oh, okay 'cause I haven't 09:28 seen mom do that either. Okay, 10 more times, 09:32 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10 good. 09:43 Here is your towel back Christy and Brittany, 09:47 okay we are going to take it like we are taking a 09:49 baseball bat by the knob there and we are going to 09:52 raise and bend over little bit, we are going 09:54 to raise up out to the side and back in, do it 15 09:58 times. Bend over, bend over, bend over, good. 10:02 We're gonna try and get all three aspects of the 10:04 shoulder, this is the posterior side, 7, 8, also 10:13 as you can see it will be very helpful for sweeping 10:15 the floor, 10, 11, 12, 13, 14, 15. Now to the front 10:27 and up like this and down, shorten your hands 10:32 a little bit, so you will, there you go so you can 10:34 get more range of motion. 4, 5, keep your palm down, 10:40 6, 7, 8, 9, 10, 11, 12, 13, 14, one more time 15. 10:58 Now out to the side and out, and out, good, and 11:04 out and 4, 5, 6, 7, 8, 9, 10, 11:19 five more 11, and 12, 13, 14, 15. 11:28 You know what we do next Christy? 11:30 The other side. Good, that's right, the 11:32 other side. So, get your bat this way now, okay, 11:36 remember we're bending over on the first side of it 11:39 come out to side, keep going. Your off side 11:45 might feel a little more uncomfortable or 11:47 uncoordinated, that's okay, you should get better 11:50 bend over a little more, good, good, there's 7 and 11:57 8, 9, 10, 11, 12, 13, 14, 15, now out to the front. 12:10 Okay then up and 2, 3, 4 keep the palm down 5, 6, 12:22 7, 8, 9, 10, 11, 12 three more 13, 14, 15. 12:39 Now out to the side, raise and out and out, good, out 12:48 and 5, 6 starting to feel that Christy? 12:52 Yes. Seven, how about you Brittany, 8. Yes, I am. 12:55 9, 10, 11, 12 three more 13, 14, and 15 good job. 13:09 Alright, stretch your shoulders out, bringing 13:11 your arm up and across and pull and hold that, 13:17 hold, hold, hold, hold, 10 more seconds 1, 2, 3, 4, 5, 13:25 6, 7, 8, 9 and 10. Switch over and pull and hold, 13:34 steady, good and we got 10 more seconds to go 13:40 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Let's roll the shoulders up 13:51 and around, lay back and around, good 14:01 and two more. Now let's go the other way for 10, 14:05 2, 3, 4, 5, 6, 7, 8, 9 and 10. Hold those for a second, 14:19 alright, shrug up and down and up and down 14:25 and up and down and up and down, up and down, 14:32 up and down, up, down, up, down, up, down, up, 14:41 down. Make it a little harder. Yeah. 14:45 Here, you hold the towels there. Okay, Brittany up 14:50 shrug up and down and up and down, up. 14:55 You can have some weights in your arm when 14:57 you do this, you can use dumbbells or empty 15:01 Clorox jugs that are full of water or sand. 15:05 Four more 1, 2, 3 and 4. That was easy wasn't it? 15:17 Yes, I really liked it. Alright, here's your towel 15:22 back. We're gonna do biceps, drape it over the 15:25 outside of your hand, the outside of it so you have 15:29 just a little bit here. Oh. Okay, grab. Okay, go up 15:38 and down, up and down, let's do 20 of them. 15:43 That's okay because a lot of our viewers at home 15:45 probably grabbed it backwards at first too, 15:46 probably grabbed it backwards at first too, 15:47 so that's okay if we have to correct it now and then, 15:49 because it helps the people at home to see 15:51 what they have to do, do it a little slower, give 15:53 yourself some tension, it should be a smooth move. 15:56 It should be smooth, up and down, up down, 13, 16:05 14, 15 smooth, 16, 17, 18, 19 and 20. 16:19 Alright, switch it around and curl it and 2, 3, 4, 5, 16:30 6, 7, 8, 9. 10 more 1, 2, 3, 4, 5, 6, 7, 8, two more, 16:52 9 and 10 good. Now we are going to take 16:56 9 and 10 good. Now we are going to take 16:57 our towel like this, see how I am doing, okay, 17:01 and then you take the other hand like that, 17:04 now you are going to bring it up over your head 17:05 and pull down and push up, down and up and all 17:12 the way up, good, 4, 5, 6, 7, 8, 9. 10 more 1, 2, 3, 4, 17:33 5, 6, 7, 8, two more 9 and 10. 17:43 Okay, now we need to reverse it, grab out here 17:47 with your left hand and take it here and up over 17:53 the head, okay, go up and up good, and up, all the 18:02 way up good, 5, 6, 7, 8, 9, 10. Keep going 2, 3, 4, 5, 18:23 6, 7, 8, 9 and 10 good. Now, I will take the 18:31 towels, alright shake them up. Okay take a deep 18:37 breath and out and in and out and in and out. 18:49 One more time, you are going to need it and out. 18:54 Alright, lunges, hands on your hips, 20 times each 18:59 side. Ready, go, there's 1, its one of the more 19:05 aggressive exercises, so it might make you a little 19:08 sore if you're not used to it, 3, slower, you are 19:12 going too fast 4, 5 and 6, it that 8? And there's 8, 9 19:32 and 10. Slow it down a little bit, you are going 19:35 too fast, also you got to remember, you two have 19:37 a pretty short stroke, folks at home might be having 19:40 trouble keeping up with this. 19:45 How many is that Christy? 13. This is 14 okay, 15, 16, 19:58 17, 18, 19, 20. Go into a squat position, okay, 20:12 squat down 20 of those, up, down, up, down, up, 20:19 down, up, down, up, down, up here is 6 and 7 20:26 and 8 and 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. 20:50 Side lunges, hands on your hips. Okay, 20 times 20:54 each way 1, a little slower, 2, 3, 4, 5, 6, 7, 8, 21:11 9, 10, 11, good, 12, 13, 14, 15, 16, 21:27 17, 18, 19 and 20 good job. Put your hand on my 21:36 shoulder get a hold of your ankle and stretch 21:38 your quadricep, and hold it. 10 more seconds 1, 2, 21:52 3, 4, 5, 6, 7, 8, 9 and 10. Switch around, up and 22:03 hold, hold it, good. 10 more seconds 1, 2, 3, 4, 5, 22:18 6, 7, 8, 9, 10 good. Let's put a leg out in front 22:24 of us, up on the heel, lean forward into it, hold it 22:33 and 10 more 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10. 22:44 Switch over; lean forward, good, hold it, 22:51 10 more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10 23:03 excellent. Alright, let's sit back, press the heel to the 23:07 floor, push up on the toe and down and up and 23:11 down, up, and down, up, down, up, down, up, down, 23:20 up, down, there's 9 and 10. 10 more 1, 2, 3, 4, 5, 23:35 6, 7, 8, 9 and 10 good. Switch over, and push 23:49 2, 3, 4, 5, 6, 7, 8, 9, 10. 10 more 1 and 2, 3 and 4, 5 24:11 and 6, 7, 8, 9 and 10, good job. Alright, take a 24:21 couple of breaths in and out, in and out. One more 24:28 time in and out, hands behind the back, contract 24:34 your abdomen, bend over, up, lay back, contract, 24:41 over, up and back. Contract, over, up and 24:49 back, contract, over, up and back, contract, over, 24:56 up and back. Contract, over, up and back, 25:03 contract, over, up and back, contract, over, up 25:10 and back, good, keep going and back 25:19 and we are going to do 10 more. 25:24 Here is 1, and 2 and 3, 4 keeping them slow 5, 6, 25:43 7, 8, 9 and 10, good job. Alright, let's turn, and 25:55 turn, turn, not too fast. There's four, we're gonna 26:06 do 15 of them, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14 and 26:33 15, good. Turn the head to the side, turn, turn, 26:40 turn, good. Five more times 1, 2, 3, 4 and 5 26:55 good. Thank you ladies, well done. 27:00 Sitting on the sunshine will be very helpful for 27:03 you. I have heard before that if you just had one 27:05 hand and half your face exposed for five minutes 27:07 a day it will give you the vitamin d synthesis you 27:10 need. The bottom line is to get outside, even if it's 27:14 cloudy out, the ultraviolet rays could still get 27:16 through. Obviously if you can see the sunshine that's 27:19 even better still, people live in warm climates 27:22 really get depressed quickly when they go up 27:23 under a cold and damp, constantly drizzly rainy 27:27 climate. So find yourself sometime to get out in the 27:30 sun and remember to have your diet proper and 27:34 also take a lot of nutrients, so you won't 27:35 have to worry about the effects of the sun, but also 27:38 remember whatever you do, do it for the right 27:40 reason. You don't want to bronze yourself just so 27:42 you can look good. You want to glorify God by 27:45 having a healthy body. Remember I can do all 27:47 things through Christ who strengthens me. 27:50 Philippians 4:13, God bless you, 27:52 happy exercise, we will see you next time. |
Revised 2014-12-17