Participants: Dick Nunez (Host), Jane Baker, Omar Mosquera
Series Code: BAS
Program Code: BAS000136A
|
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 00:09 before beginning any exercise program. 00:13 Setting goals is a great way to get a lot 00:15 accomplished, but often times we don't know 00:17 how to do that when it comes to exercise and 00:18 health, but we can help you do that. 00:21 Find out how next on Body and Spirit. 00:49 Hello, I am Dick Nunez, Wellness Director of 00:51 the Black Hills Health and Education Center. 00:53 Welcome to Body and Spirit. 00:56 In my career working with people, I find that 00:58 setting goals can be very advantages. 01:00 Some goals are obvious, like lowering 01:02 blood pressure or lowering blood sugar, 01:04 dropping cholesterol or just getting so you can 01:06 walk a little better after having a heart attack. 01:08 But, some goals aren't quite so easy to set, 01:11 for example if you're already feeling half 01:12 way decent. What kind of goals do you set for 01:14 yourself, but we're gonna talk about that as 01:16 we get started into our program. 01:18 I believe we're ready to get going; helping me 01:20 out today will be Jenny Baker, who is a 01:22 Physical education teacher from Inverness, 01:25 Florida, and Omar Mascara, who is a 01:28 massage therapist at the Black Hills Health and 01:30 Education Center. Alright, let's warm up a 01:34 little bit by circling the arms. 01:39 Goals are something we all need, whether it's 01:42 reading something, getting up, becoming 01:44 more disciplined, that's what we're always 01:46 trying to teach our wellness guests is to 01:48 learn discipline. When somebody in the 01:50 military and they say get up at 5 O'clock in 01:52 the morning, what happens if you decide to sleep 01:55 until 5:05, are they gonna wake you up all happy. 01:58 I don't think so, they're gonna get you out of 02:00 bed very abruptly. Okay, up and around 02:02 the other way, so what we find is general 02:05 people lack a lot of discipline and setting 02:08 goals will help people over come that. 02:16 Okay good, now since we're gonna be doing 02:20 goal setting today. I think what we're gonna 02:22 do is set a goal for some pushups and since 02:25 we have little bit of opposites here. 02:27 We got tall and short, we got male and female. 02:31 One of you speak Spanish and the other 02:32 one doesn't, we're gonna get down on the 02:34 floor here and do some pushups and show that 02:37 anybody can do them, right Omar. 02:40 Yeah. Okay, pushup position, we're gonna 02:44 try and do 10 of them. Okay, down, and up, 02:48 and down, and up, and down, and up, and down, 02:54 and up. There's 5 and 6 and 7 and 8 and 9, uno mas. 03:10 Okay, good, okay now what we're gonna 03:12 do is go off the knees. Get back down there, 03:14 nobody said getup yet, go and get back down there. 03:18 Now, we're gonna do a few off the knees. 03:20 Okay, let's try and do 5 of these off the knees now. 03:21 Ready. Yep. Down, and up, and down, 03:26 and up, and down, and up, and down, and up, 03:31 and down, and up, good. Alright, up on your feet, 03:37 now often times women think well I can't do pushups, 03:39 now Janie is a female, do you think it's realistic 03:42 to set a goal for women to be able to do pushups. 03:44 Oh! Yes. Oh! Absolutely, I had a 03:46 little girl that I used to trained. 03:47 She was 5 foot 3, 123 pounds, she was only 03:51 15 years old and she bench pressed 215 pounds. 03:54 And so when you started thinking about 03:56 setting goals, I mean she wasn't about to say 03:58 well I can't do it. She wanted to just go 04:00 boldly forward and 200 pounds is no big barrier to her. 04:04 In fact this girl was so strong, that when the 04:06 football players would see her come in, 04:09 they would leave. They didn't want some little 04:11 blond haired girl to get down and warm-up 04:13 where they were struggling with and 04:14 there was a young school boy that was a 04:16 little bit hard on the ego. Okay, let's stretch the 04:19 chest out now, put the hands behind your neck 04:22 and push your elbows back and now, let's 04:28 bring it across and pull and bring it up 04:38 and push back, and bring it across and pull. 04:51 Okay, Janie, could you get our towels for us please? 04:59 Here we go, now what we're gonna do is grab 05:02 our towels, hold them out, push it out as much 05:06 as you can. We're gonna bring it up over 05:07 head and comeback down, keep your arms 05:10 straight as you do it and up over head and back 05:13 down, and up, and down, and up, and down, 05:20 and up, and down. Keep going up, and down, 05:26 and up, and down, and up, we're gonna try 05:30 and do 30 of these. How many we're at Janie? 05:34 Nine. Well done. Twelve down, okay 13. 05:40 I tell you Omar in his Spanish, he tends to 05:42 count faster then we. I figured that out by now, 05:46 so Omar if you get down sooner. 05:48 I always ask Omar how much we've done. 05:50 Yeah. If I want to last longer, I ask Janie, how 05:53 many we've done. How many we've done Omar? 05:57 She's counting. Twenty one, twenty two. 06:01 Okay, is it 24. Right. And 25, five more 26, 06:12 we're doing okay Omar? Oh! Yes. 06:14 Very good, very good. Yeah. 06:18 Twenty nine. Okay, one more time and 30. 06:22 Okay, now we're gonna go side to side. 06:25 Pull as do it, pull the towel, pull, and pull, 06:32 and pull, and pull, and pull, and pull, 10 more 06:40 each way Janie. There is one and good, try and 06:46 keep your body straight as much as possible. 06:48 Just use the arms, pull it across, keep them straight. 06:52 Okay, more up there high Omar. 06:54 There you go, you wanna feel it in your 06:57 sides as you stretch over and then pull back. 07:06 Okay, keep the arms straight as you can there Omar. 07:07 Straighten them out, good, now do it. 07:12 How many we're at there Janie? 07:14 Thirteen. Okay, that's plenty. 07:16 Fourteen, twenty? Yeah, let's go ahead and do. 07:19 Fourteen. Okay, you said down first. 07:24 That's what I thought I said then. 07:27 Sixteen. Okay, 3 more. 07:33 There is 1, and 2, and 3, good. 07:39 Now, let's bring our towels 07:41 up, keep pulling it apart. We're gonna press up 07:42 over head, try and get way up and pushup and 07:48 we're gonna try do 30 of these. 07:51 By the time we're done with these our 07:53 shoulders should start getting a little bit tired. 07:58 Your shoulders getting tired yet Omar. 07:59 They are. Keep pulling it apart, pull the towel 08:05 apart, push up; pull it apart, push up, and up. 08:12 I remember a little 5 foot 7 blond girl, I was 08:15 training her goal Janie with some dunk a 08:16 basketball and we worked with her and 08:19 worked with her. Until a point where she could 08:20 actually jump up and grab 08:22 the rim on a 10 foot basket. 08:24 She couldn't dump the ball, because she 08:25 couldn't grab the ball and palm it. 08:27 It was pretty impressive as we watch this little 08:28 5.7 girl jump up there and grab the rim. 08:32 How many we've done there? Twenty one. 08:38 Some of the African American players on 08:42 the men's team said, hey girl how can you 08:43 jump so high. She said you ever see that movie 08:46 'white men can't jump' and they said yeah. 08:48 She said, it didn't say anything about women. 08:52 Thirty. Okay, good, alright I'll take your towels. 08:56 Let's stretch out, I want you to get a hold of 08:59 your elbow and stretch the Latissimus area, 09:03 right in through here, good. Okay and hold that, 09:11 in fact people would actually come a game early. 09:12 So, they take their time, lay ball off a little bit. 09:15 So, she could go up and try and dunk a tip in 09:17 and so it's pretty exciting to watch her 09:19 jump in the air so high. Okay and switch 09:25 and the Chinese women's national volleyball team 09:27 one time boasted an average vertical jumps 09:30 of 42 inches per women, that's an incredible. 09:34 I don't know if it was true or not, but 09:35 that's a big time jump. If they could jump 42 09:37 inches off the floor. Yeah. I know they jump well, 09:40 because we watch them play, they're hopping 09:41 all over the place. So, what I find, the point 09:46 I'm getting across is ladies, we often times, 09:49 you set your goals way too low, way too low. 09:52 Okay, let's bring it across, reach up and 09:56 grab and some of these miss fitness contest, 10:00 you see women getting down there and doing 10:01 one hand pushups with ease. They're just, they're 10:05 smiling and doing those one arm pushups is 10:07 incredible to watch them. 10:13 Alright and let's switch sides, 10:19 so see Janie, we might be able to get you dunk 10:21 in a basketball. I could stretch a little for that. 10:30 Okay, go ahead and relax, here's your towel 10:33 back, we're gonna do some bicep exercise, 10:37 drape the towel to the outside of your hands. 10:40 Let's over the thumb side, grab underneath, 10:43 now we're gonna curl the arm up and reach 10:45 down, curl up, and down, curl up, and down, 10:51 up, and down, up, and down. We're gonna try and do 10:56 30 here Janie, I think we're at 6? 10:59 Eight. Eight, okay good, focus on the 11:03 bicep while you're doing this. 11:06 Give yourself resistance both ways, 11:09 up, and down, and up, put some tension on 11:13 there. Make yourself work, the harder you 11:16 pull, the more you get out of it and work 11:21 and up, and up. Where are we at Janie? 11:25 Nineteen. Okay, 10 more and 1, and 2, 3, 4, 11:37 and 5, 6, 7, 8, 9 and 10. 11:47 That starts to burn after a while. 11:48 Yes. Okay, let's do the other side; drape it over 11:52 the thumb side again the reason why we do 11:53 that is that keeps our hand in a proper 11:56 position, it keeps our thumb up and the 11:58 biceps functions the curl and to turn out, 12:00 which is a motion called superannuation, 12:02 so, this puts us in that position. Let's grab and 12:05 curl your arm up and down, again we're 12:07 gonna do 30 Janie and up, keep it tight. 12:11 Try and keep your palm up Omar, keep your 12:13 palm up and so when you come up. 12:16 It's like totally like this, like that the whole time. 12:19 There you go, good, palm up, keep it up. 12:27 Make yourself work. Janie, you got pretty 12:30 good arms there. Not too bad, been working 12:34 those things. PE. PE, you do pushups for the kids. 12:39 Oh! I do them at home a lot, but I do with the kids. 12:48 How many we're on? Twenty seven, twenty eight. 12:51 Okay, alright. So, is it impressive to them to 12:56 see a teacher that's past the age of 30, doing 13:01 some pushups. Oh! Yes and they also 13:04 like when I play basketball with them, 13:06 that I can get the ball from. 13:07 Okay. That surprises them. 13:09 Okay, so you never let being a female slow 13:12 you down as far as trying to accomplish 13:14 what you wanna do. Oh! No, as a matter of 13:15 fact the kids respect you more. Okay. 13:17 When you're in shape and it's great. 13:20 Okay, so you hear that ladies, I wish I could 13:22 tell you old Janie is. But, she's forbidden me 13:24 to end my life not to say. So, I can't, but I assure 13:30 you she is, she is well past 30. 13:33 I will tell you that much. Okay, can you tell me 13:36 how old I am, I already told them. 13:38 So, I guess it doesn't matter. 13:39 Yeah, I know how old you are. 13:40 Oh really. Okay, push down, 13:42 we're gonna do triceps now. We're gonna push down, 13:45 and up, and push down, and up, push down, 13:49 and up, and I am almost 50, so you can do the 13:52 math from there and up, and down, and up, 13:58 and down, and up, and down, and up, and down, 14:03 and up, and down, and up, down, and up, good. 14:09 Do them 30 again Janie, keep the elbow 14:12 in, keep the elbow in. Focus on what you're 14:16 doing, work the triceps, you should feel this at 14:19 the back of your arms. Push down, make sure 14:22 you breathe, good air exchange, work it hard. 14:29 We're having fun aren't we? 14:30 Twenty five, oh! Yeah. Alright, push it way down, 14:32 way down, push down, push down, push down. 14:39 Thirty. Good, okay let's switch sides. 14:46 Good, I will turn around here, okay push 14:48 down, and push down, and push down, and push, 14:55 and push, and push, and push, 15:00 and push down, and push. 15:04 There's 8 and 9 and 10. Contract the triceps 15:09 each time down, way down and 13, 14, 15, 15:17 good half way there 17, 18, 19, 20, 10 more, 15:27 1 and 2, and 3, and 4, and 5, 6, 7, 8, two more 9, 15:42 and 30, good. Okay, let's put the towel up 15:45 over our back, we're gonna get a hold of it 15:47 with the other hand and we're gonna stretch the 15:49 triceps by doing that. That's a good stretch 15:53 that feels good after doing all that. 15:55 Yeah. Let's just hold that for a little bit, 15:58 okay we're gonna hold that for 15 more seconds. 16:02 so, do you have any fitness goals for 16:04 yourself Janie? To be consistent. 16:07 Be consistent, that's a good one. 16:09 Omar, you got any goals. Yes, to lose some weight. 16:12 Lose some weight, okay, okay and let's 16:15 switch to the other side now. 16:18 Those are both good goals, a lot of times 16:25 goals can be walking a certain distance, 16:28 a walking a mile. I like to be able to walk 16:30 a mile and half and just take at your own pace. 16:33 You're not in competition with anybody, just take 16:35 it where you're at or you might have a goal 16:37 to do a push up. We had an 86 year women 16:40 in our last program and she was watching the 16:42 Body and Spirit program and she saw us 16:44 doing pushups and she thought. I would like to 16:46 be able do a pushup too. So, she would just 16:48 do them against wall, work on those pushups. 16:51 You know, once she came to the Wellness 16:52 program. She climbed down on the floor, 16:54 she was doing them off her knees. 16:56 She cranked off 10 pushups. 86-years-old, so. 16:59 That's great. just set a goal and go for it. 17:02 Don't let anything hold you back. Okay, I think 17:05 we're all done with the towels here. 17:06 I will go ahead and relieve you of those. 17:09 Okay, now, we're gonna get into some leg 17:11 training and to do that, we're gonna loosen up 17:14 by stepping out to the side and then we're 17:17 gonna switch over, and switch, and switch, 17:25 and switch, and switch, and switch, good 17:32 back and forth and switch, five more each way. 17:41 There's 1, and 2, and 3, and 4, and 5, good. 17:57 We're gonna do some squats and the way 17:59 we're gonna do our squats is to make sure 18:02 we push our hips back. We keep our chest up; 18:04 there is a little bony protuberance in the 18:06 bony sternum called the xiphoid process. 18:08 You want that up as much as possible. 18:10 As you start your exercise, whenever you 18:12 squat you do need to bend at the waist. 18:14 So, there is just no way you can keep your 18:15 back, totally straight up and down and squat right. 18:17 So, you bend at the waist but that's not 18:19 what's meant by keeping your back 18:21 straight, keeping your back straight means 18:22 you maintain that back posture, if you go like 18:24 this, then you've lost that posture. 18:27 Keep your back straight, but you have 18:28 to bend at the waist still, keep the knees 18:30 over the feet and some times people have 18:31 trouble doing squats. And since we're talking 18:33 about goal setting, Janie, I want to, want 18:35 you to act like I'm a counter turn and grab a 18:38 hold of my arm. Okay and now go ahead and 18:41 squat down and come back up. Now, see even 18:45 if you are not able do squats on your own. 18:49 You can feel that you would be able do that 18:51 regardless wouldn't you. Umm! Oh! Yeah. 18:53 Okay, in fact she's almost trying to do a 18:54 pull up off my arm there. Okay, so even if you 19:00 have trouble squatting, you think, well, I can't 19:02 do that, well yes you can, go ahead and get a 19:04 hold of a door knob or get a hold of the 19:06 kitchen counter. Get a hold of a chair; get a 19:09 hold of something that you can hang on to, that 19:11 when you squat down, you can help yourself 19:14 get back up again. The worst thing you can do 19:16 is just say well I can't do it. Because maybe 19:19 you can, what we find all the time Omar, is 19:22 people can do a lot more than they think they can. 19:25 You see that all time, they say well I never 19:26 thought I could do that. When people come to 19:28 our Wellness program, I never thought I could 19:30 walk a mile, well when ends up happening they 19:32 end up walking many miles. We just had an 19:35 interview with Carol Shelton, Tommy Shelton's wife. 19:37 She said, she can only walk a half mile, when 19:39 she first come to our Wellness program. 19:41 After three weeks, you know how far she would walk? 19:43 150 miles. That's great. And that's somebody 19:46 would said, well I can barely walk a half mile. 19:48 How am I gonna get any mileage while I am here. 19:50 She ended up walking 150 miles, it was 19:51 absolutely incredible. Enough about that, let's 19:53 start working out some more. Cross the arms, 19:55 lets start squatting, squat down, down and 20:00 we're gonna come up. Now, lets squat down 20:04 and up, and squat down, and up, the other thing 20:09 you can do is, is if you can't go real deep at first. 20:11 That's okay and as you work through this and 20:14 you get in better shape. Then you get start 20:16 taking it down deeper and you sink your hips 20:19 down more and go down. But, you wanna not go 20:21 any deeper than your upper thigh 20:23 parallel to the floor. Okay and up, and squat 20:30 down, and up, and down, and up. 20:35 Okay, go ahead and keep going, I'm gonna 20:37 watch form a little bit here. 20:38 Very good Omar, okay push hips back 20:40 just a little more, muy bien, muy bien 20:43 Okay, good, I don't know much Spanish. 20:46 But, I'm getting better. Oh! Yes, you're good. 20:48 Okay, down, and down. How many we've done Janie? 20:55 I didn't count. Okay, oh! Good, then 20:58 we can start over at zero. Okay we're gonna 21:01 do 10 more, whenever I'm training people may say. 21:07 I can't remember how many we've done. 21:08 I always start at two, even if they've done a 21:10 bunch of them and you know what happens is 21:13 next time they don't, they don't forget. 21:15 They always make sure they know exactly how 21:16 many they've done, where are we at now? 21:18 Seven. Okay, alright and on the last one 21:24 we're gonna go down and hold. 21:26 We're gonna hold that for 20 seconds, 21:29 that sounds good doesn't Omar. 21:31 Yes, I feel good. You feel good, alright. 21:33 That's very good. Okay, we've got 15 21:37 whole seconds done and now we've got 10 21:42 done and now we've got five seconds to go 21:46 4, 3, 2, and 1. How come your legs are 21:51 shaking there Omar. Because. 21:55 Okay, I like you to put your hand on my 21:56 shoulder, we're gonna stretch the quadriceps. 21:58 Get a hold of your ankle and if you can 22:04 only get a hold of your pant leg. That's okay or 22:07 if you have to just put your foot on a chair or 22:09 something. You can start getting yourself to 22:11 a position where you stretch more and if you 22:13 can't get a hold of your ankle. 22:14 Make it a goal, as you keep working it. 22:16 You will find yourself getting to a point where 22:18 you can get a hold of your ankle. Okay, let's 22:22 switch the other side. And when you do this, 22:32 you wanna make it a comfortable stretch, 22:33 don't make it hurt too much and if you, if it 22:36 too easy do that way. You can actually lean 22:38 forward a little bit more. In fact Janie you can do 22:39 that, lean a little bit more forward and then 22:41 you feel even more of a stretch on your 22:43 quadriceps area, you feel that. 22:45 Oh! Yes. Okay and let's go ahead and rest. 22:49 Okay, let's step out to the front now. 22:51 We're gonna stretch the hamstring, lean forward 22:53 into it. You feel it stretching the back of 22:55 your leg, keep your chest up as you're doing it. 22:58 Make sure you have a good release of air, 23:01 don't hold your breathe at all. Keep breathing 23:03 and if you take some good deep breaths, 23:06 you will find yourself relax a little bit more 23:09 and you can actually go a little bit further and as 23:10 we increase flexibility. You see how that 23:13 worked, that was good. As you increase 23:15 flexibility, you're gonna diminish your chances 23:18 of getting injured and that's one of the reasons 23:19 why people often times exercise, as they don't 23:22 want to have physical problem. 23:23 As they get older. Okay, switch over, 23:29 okay and Janie, I assume you wanna be 23:32 able to keep doing pushups and do what you wanna 23:33 for quite for a years still. Oh! Yes. 23:35 You don't intend to start slowing down, do you? 23:37 No, that's a quality of life. Okay, 23:45 so there is no magic age where somebody 23:47 should say, I can't do this anymore. 23:48 Yeah. Alright, that's what I wanna hear. 23:51 Okay, one of my doctors. Dr. Beltz, 23:53 he's 86-years-old. He still likes to go hacking 23:55 on Glacier National Park. You know what his son 23:58 calls him, his nick name is Bear Bait. 24:02 Okay, we're gonna step out to the side and 24:06 stretch the inside of the thigh. 24:16 Okay, now we're gonna switch over to 24:17 the other side, stretch the inside. 24:28 Okay, good, now we're gonna do a 24:30 little forearm work. We're gonna pull our 24:31 hands out, we're gonna squeeze our hands and 24:34 open them up. Squeeze and open, squeeze and open, 24:38 good keep going. Now, this might look 24:42 pretty simple, before we're done we're gonna 24:45 feel it. We're doing 20 on each part, there's 11, 24:50 12, 13; I'm doing my own counting this time 24:53 15, 16, 17. Since I'm doing them. 24:59 Okay, turn it over, squeeze, squeeze 3, 4, 25:05 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 25:19 19, and 20. Turn it over 1 and 2, 3, 4, 5, 6, 7, 8, 25:29 9, 10 and 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10. 25:41 Turn it up 1, 2, 3, starting to feel it Omar, 25:45 4, 5, 6, 7, 8, 9, 10 and 1, 2, 3, 4, 5, 6, 7, 8, 9, 26:00 10. Good, we're done. Thank you. 26:03 It's great and thank you. 26:08 We had a girl come out to our program one 26:09 time, she's 32-years-old. She had candy that's so 26:12 bad, she said she could feel gurgling in her lungs, 26:14 she was ready to commit suicide and she 26:15 had a 16 month-old baby. She came out to the 26:18 program and she was told not to exercise and 26:20 we said well, we've one of our doctors say, you 26:22 could exercise and so we started working out. 26:25 Tremendous things changed and as she 26:27 would go away to go back home. 26:29 She told her husband, you clean out the 26:30 refrigerator, I'm going back to Hermosa, South 26:32 Dakota and she got home. Her husband came out 26:35 to greet her, she went right past him. 26:37 Went in checked the refrigerator saw that it 26:39 had not been cleaned out, because she 26:41 wanted to have a healthy life now. 26:42 She walk right past him, picked up her 26:44 suit cases and started putting them back in 26:46 the car and he was going, honey where are 26:47 you going. I'm going back to South Dakota, 26:49 I told you, need to clean out that 26:51 refrigerator or I'm out of here and he goes, oh! 26:54 Okay well I'll do it and she goes okay there is a 26:56 box, you got five minutes, either you 26:59 clean out that refrigerator or all that 27:01 you're gonna see is taillights pal. 27:03 And so he got it done in a big hurry. 27:05 She had to set her goal the hard way. 27:07 She felt so much better, she had a renewed life 27:09 and she was not gonna let people get in her 27:11 way and often times that happens when 27:14 somebody quits drinking or somebody 27:15 quits smoking. What do their friends do, they 27:18 basically disown them or they blow smoke 27:20 in their face. Because they're not comfortable 27:22 when we make healthy choices. 27:24 When you change your diet for a more healthy 27:26 way, often times people, they're not 27:28 comfortable being around you. 27:29 They're afraid to eat what they want to eat, 27:31 because they feel guilty every time they stick 27:34 something in their mouth. Set your goal, but do it 27:37 for the right reason, we're not doing it to try 27:39 and be better than somebody else. 27:40 We're doing it to try and glorify God with 27:42 our Body. Philippians 4:13 tells us, that we 27:45 can do all things through Christ, who 27:47 strengthens us. Keep exercising, God bless 27:50 you and we look forward to seeing you 27:51 next time on Body and Spirit. |
Revised 2018-08-29