Participants: Dick Nunez (Host), Jonathon Hopkins and Brittany Nunez
Series Code: BAS
Program Code: BAS000155
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00:02 The following program is designed
00:03 to demonstrate simple workouts 00:05 that you can use to improve your health. 00:09 Be sure to consult your physician 00:10 before beginning any exercise program. 00:15 Cholesterol is a topic that's often talked about, 00:17 but not very well understood. 00:19 We talk about that more next on Body and Spirit. 00:49 Hello, I am Dick Nunez, Wellness Director of the 00:51 Black Hills Health and Education Center. 00:53 Welcome to Body and Spirit. 00:56 I remember years ago, I was at a salad bar and 00:58 I was going through and there were couple of women 00:59 in front me. One of them started going after some 01:02 olives and another one said, oh! You don't want those 01:05 and that one said, but why? She said, well they are 01:07 very high in cholesterol. Another one went oh! 01:10 I didn't know that and she said very surely oh! Yes, 01:14 they are very high in cholesterol like she was 01:16 some nutritional biochemist, and I was listening to 01:19 them and I thought, umm! Do I leave them in darkness 01:22 or do I try and evangelize them. 01:23 So I chose to evangelize. I said excuse me ladies, 01:27 I couldn't help, but here you talk. 01:28 Cholesterol is actually a fat soluble substance 01:31 synthesized by the liver since olives have no liver 01:35 they produce no cholesterol, however, 01:37 they are high in fat which can stimulate production 01:40 in cholesterol and the one simply went, 01:42 thank you. No appreciation for my enlightenment. 01:46 I should have left them in nutritional darkness; 01:48 however, when I look around I see cholesterol is grossly 01:52 misunderstood. It's sometimes overemphasized 01:55 or maybe sometimes not emphasized enough. 01:57 We gonna talk more about as we get into our workout 01:59 program. We ready to start now. Helping me out will be 02:02 Jonathan Hopkins who works for me out at the 02:05 Black Hills as a therapist and personal trainer 02:07 and my daughter Brittany who is a student at 02:10 Tamarack Springs Academy in Polebridge, Montana. 02:14 So we gonna start by loosening up. 02:16 We gonna bring arms way up and we gonna bring them 02:19 around, come way up and bring them around 02:27 and way up and bring them around and up 02:32 and let's keep going. I might add there are lot of 02:37 times people think by exercising that they gonna 02:41 reduce their cholesterol and I tell them no you are 02:44 mistaken. You will raise your high density 02:47 lipoproteins, but in order to lower that total 02:50 cholesterol you really need to work on the dietary 02:53 habits. You don't need to eat cholesterol. 02:55 There is no required amount that needs to be consumed. 02:58 Your body will produce what it needs. 03:00 Now let's go the other way, up and around, 03:05 and up and around, and up and around, 03:11 and up and around and that feels good, 03:13 1 more time I wish I could swim, and down, alright. 03:18 Now what we gonna do is we gonna simulated decline 03:21 press, so we take our hands in this position 03:24 and we gonna be pushing down slowly and then squeeze 03:27 together in the middle, and bring it back up 03:31 and press down. Now for those at home if you simply 03:35 just go oh! This is easy then yes, it's going to be, 03:38 but if you focus on what you doing and actually focus 03:41 on squeezing the muscles and pressing it down together 03:44 you'll feel them and push and squeeze together, 03:49 press it down, squeeze together and up and press 03:56 and squeeze together, back up, press down and squeeze 04:02 the chest, up and down and squeeze, up, press down 04:09 and as you squeeze down it hold your squeeze, 04:12 I should not be able to pull your hands apart. 04:16 Okay, that's not fair. Let me see if I can do Jonathan. 04:22 See if you can do to me. Oh, that's not fair. 04:30 Okay, bring it back up and press down, 04:34 bring it back up and press down, bring it back up 04:39 and press down. Let's do about 5 more and press, 04:44 squeeze together and press, squeeze 04:49 and here is number 3, squeeze 04:53 and number 4, squeeze it down, last one, 04:55 bring it up and press it down, 04:59 alright, let's stretch out. Put the hands behind the 05:02 head, push the elbows way back and feel it's 05:06 stretch through the chest area, very good. Hold on 05:10 to that and now let's go ahead and give yourself a 05:14 hug. The terms we use for cholesterol are HDL 05:20 cholesterol and LDL cholesterol. HDL is 05:23 considered the good. Go ahead and go back to the 05:25 first position again, and the LDL is considered the 05:28 bad. Well, HDL is good. It's produced the high 05:32 level by exercise and we take cholesterol out of the 05:35 system. LDL, however, is not really bad, okay, let's 05:39 go to the hug, because if you don't have any LDL 05:42 cholesterol you would be dead, so I don't really 05:45 ever use the terms bad cholesterol and good 05:48 cholesterol certainly too much LDL cholesterol is 05:50 bad, okay, go and relax. But too much glucose is 05:54 bad as well, so we don't wanna say bad glucose 05:57 because it's not. If you don't have any glucose 05:59 just ask anybody who is diabetic. If the glucose 06:01 level gets too low they are in big trouble. 06:03 Alright, let's start with some back training, so 06:06 what we gonna do is reach out and we gonna 06:08 pull into ourselves, squeeze the shoulders 06:11 back and then flare it way out, pull back and 06:14 flare it way out, okay, keep going. What you 06:18 trying to do is you are trying to push the 06:19 scapula out as far as you can. Imagine like, 06:24 kind a bad example, but like a cobra flaring its 06:26 hood. You're trying to flare out your back as 06:29 much as you can and when you comeback 06:30 you are squeezing the scapula together and 06:32 then you gonna go way out. The scapula, your 06:34 shoulder blades just in case you didn't know, 06:36 alright, squeeze back tight and then back out 06:40 again. Force the shoulder blades apart as 06:44 you go back out, squeeze it back, push 06:47 them out, squeeze it back, push them out, 06:51 very good and let's do 3 more here, pull and out, 07:00 and pull and out, and pull and out. Now let's 07:07 reach up and pull down, squeeze down and back 07:11 up, squeeze down and up, squeeze down, 07:17 squeeze the shoulders way back, drive the 07:19 elbows down into the side and up, pull down 07:24 and up, pull down and up. This is working in 07:29 major muscles of the upper back, one thing I 07:32 like to mention about cholesterol is the people 07:35 can have a high cholesterol level and 07:38 still have totally clean arteries and people can 07:41 have a lower cholesterol levels and still have 07:43 problems with blockage. However, 07:45 statistical information as shown through the 07:48 Framingham Study that those with cholesterol 07:50 levels of under 150 are in good shape as far as 07:55 preventing having a heart attack. Last I 07:57 heard there is still had not been any heart 07:59 attack fatalities from anybody with the 08:01 cholesterol level under 150 from the 08:04 Framingham Study. Alright, pull it down. 08:08 Let's do a couple more and pull and pull, okay. 08:14 Let's go and stretch out by putting arm up over 08:17 the head. And those who follow a total 08:21 vegetarian diet or not eating any cholesterol, 08:24 so their cholesterol levels tend to be very, 08:26 very low. Last time, mine was checked I 08:28 think it was a 106. Jonathan if you had 08:31 your's checked? 08:32 Brittany if you had your's checked? 08:33 No. Alright, well, first thing 08:35 we do we get back to the Black Hills, those 08:37 needles are going into veins. 08:38 No. Alright, let's switch 08:41 around, okay, hold steady. If your 08:51 cholesterol level is high there is really good 08:53 news. We have seen people drop over 200, 08:56 300 points in just 20 days by going through 08:59 lifestyle change, okay, let's relax. Let's do 09:03 some shoulder work and we gonna do that 09:06 by coming up top. We gonna press up. We 09:09 gonna come down. We gonna press up and 09:12 down, and press and down and press, focus 09:17 on the shoulders if you can't go all the way up 09:19 that's right, otherwise try and extend all the 09:22 way up, all the way up, and all the way up. 09:27 Now we gonna alternate left and right, and left 09:33 and right, and press, and press, and press, 09:41 and press, and left and right. Now let's do both 09:46 together again press up, press up. Interesting 09:51 side note; for man if you don't drink at least 09:55 3 glasses of water a day it is just a same risk 09:59 factor for cardiac disease as if you have 10:04 high cholesterol, so get a lot of water in men 10:07 and that will help you, women too because 10:10 heart disease becomes a real problem for women 10:12 after the menopause years. Okay, now we 10:15 gonna alternate again. This time we gonna 10:17 alternate together. Once is going up, the 10:20 other one going down, so left, right, left, right, 10:26 left, right, extend way up, way up, reach up 10:32 there, reach up, reach up, reach up, reach up, 10:36 way up, reach, right, left, right, left, right, 10:44 left, right. Now we gonna go both together 10:48 again. Up and up, and up, and up, and up, 10:56 arms out to the side and hold, keep the palms 11:02 flat to the ground. Keep the arms parallel to the 11:06 ground. Keep them out nice and straight. 11:09 If your arms will start to feel heavy for those at 11:13 home if you need to put your arms down, go 11:16 ahead, but Brittany and Jonathan they wouldn't 11:20 dare. Keep the arms up, keep them up there 11:26 nice and straight, arms down, see if you getting 11:30 any shaking back there. Just remember my arms 11:33 are heavy than yours. So, it's all matter from 11:36 person to person. Okay, oh! yes, right my 11:39 shoulder is little bigger than yours do at least 11:41 the better be. I hope so too. 11:43 15 more seconds, alright, we're down to 11:48 ten, 9, 8, 7, 6, 5, 4, 3, 2, 1, blast off, alright, 12:00 okay. Some shrugs we feel good right about 12:03 now, so it's come up and around, and up and 12:06 around, and up and around, now we are 12:11 bringing the trapezius into play, which is the 12:13 muscles up and around the upper neck area. 12:15 Trapezius goes from the back of your skull 12:18 what's called the occipital protuberance 12:20 and goes all the way down to your XII 12:22 thoracic vertebrae, big muscle forms, big 12:25 diamond in the back and covers all those 12:27 major muscles of the scapular region like the 12:29 rhomboids and all those good things covers 12:32 latissimus dorsi, it's a big muscle area. 12:35 Now let's go around the other way up and 12:38 around, up and around, up and around, up and 12:43 around, up and around, very good, keep it up 12:47 and up and around, up and around, up and 12:52 around, okay, now let's go straight up and back 12:55 down, straight up, hold it and down, straight up 13:00 and hold, now reach way down and up and 13:04 down, and up and down, up and down, 10 13:10 more times, and down, there is 1 and 2, 3, 4, 13:19 reach down, shrug up and down and up and 13:24 down, and up, last three. There is 1, 2 and 13:31 3. Now I would like you to stretch your 13:33 shoulders by bringing the arm across and pull, 13:37 alright, pull steady. One of the things that 13:43 Nathan Pritikin proved through the Pritikin 13:45 Longevity Center by his own life is that even 13:49 somebody with blocked up arteries if they get on 13:51 a healthy diet, getting to a regular exercise that 13:54 those plaque swellings can reverse and that's 13:57 very good news even in his death when Nathan 14:00 Pritikin was autopsied his arteries were found 14:02 to be clean and that was a very breakthrough for 14:05 nutritional science, okay, let's go the other way. 14:08 So just because your cholesterol level is high 14:13 don't think that's the end of it and you gonna 14:15 have to spend the rest of your life on high 14:18 medications. You can correct that with proper 14:21 lifestyle. Alright, hold that for 5 more seconds, 14:24 and relax. Okay, Brittany we need 14:28 our towels. Thank you. You have been working that 14:38 Okay, we gonna drape one outside. Grab a 14:42 hold, okay, and up and out. We are talking was 14:47 aerobic exercise, I had been doing pretty good 14:49 for this half hour timeframe. You are 14:54 using your other hand to give you resistance 14:57 and you are flexing the bicep up each time. The 15:00 function of the bicep is simply to flex the elbow 15:03 and to supinate the wrist that's why we pull 15:06 the towel to the outside because it keeps our 15:08 bicep and our wrist in proper position to do 15:11 the curls. We gonna do 30 of these Jonathan. 15:14 How many we've done? 14. Okay, and pull and pull. 15:21 The harder you pull the more you work to get 15:24 out of it. Focus on squeezing the bicep the 15:27 top each time and pull and pull. Now where 15:33 are we? 23. 24, almost done, 25, 15:38 five more times, squeeze, and squeeze, 15:42 and squeeze 2 more, up and up, very good, 15:48 alright. That feel good. Let's go the other way. 15:51 Drape it on the outside the thumb side, grab by 15:55 underneath it, curl it up and down, curl up and 15:59 down. People often times call me and say 16:03 when I be better off I use the dumbbell, and I 16:05 said of course you can, but the Body and Spirit 16:07 program is designed to not have to cause 16:10 anybody to use equipment other than 16:13 nothing more complicated than a 16:14 towel. Most people have towels in their 16:17 house, so it just takes away one more excuse 16:20 as to why you are not exercising. Flex the 16:26 bicep, flex the bicep, flex the bicep. How 16:31 many of we have done? 18. Okay, we are half way 16:34 there. I can curl quite a bit away, but even with 16:39 this towel I can feel my biceps going through 16:42 the action. Curl, you doing alright Brittany. 16:48 Okay, let's reach way down, reach way down, 16:51 reach down and out just a little bit, reach out 16:53 that will help you get a full extension. 16:56 Where are we at? 1 more. 16:58 Very good, alright, shake it out. Okay, this 17:04 one is gonna be little more complicated. You 17:07 now take it with your right hand like so then 17:09 you gonna bring it up over your head and then 17:12 you gonna pull it down with your left hand and 17:14 you gonna extend up, extend, you have to get 17:18 a little bit of space between your right and 17:20 left hand in order to allow your arm to go all 17:24 the way up, way up. Jonathan has got little 17:32 more modified version of it still. I can't do that. 17:36 You look like you're drying your back after 17:39 taking a shower, Jonathan. Way up, way 17:46 up, way up, way up, way up, but that work 17:52 still you know if you can hold the back 17:53 behind you, okay, ten more times, 1 and 2 and 18:00 3 and 4, extend way up, way up, way up, and 18:10 up, two more times, way up, extend the arm 18:13 and up. Oh! Feel that one too. Do you feel it? 18:18 Seen my blood in my arms. 18:19 Okay, now you gonna grab with our left hand 18:25 go up over the top, okay, you gonna push 18:27 up, push up, push up, and up, and up, and up. 18:35 Oh! You decided to confirm this time, that's 18:40 good. He could find. And up and up and up 18:46 and 9 and 10, contract the triceps each time, 18:52 way up, way up, we pull it back down with 18:56 the other hand, and up and it's 15, go for 30 19:02 and up, and up, and up. Now we got 10 to go 19:11 and up, and up, and up, and up, push it 5 more 19:20 times, there is 1, 2, 3, 4, last one, and 5. Alright, 19:30 that was good. Let put those away. We don't 19:34 need those anymore. Alright, let's loosen up 19:37 our legs down. We gonna start work in the 19:39 lower body. We gonna step out to the side. 19:41 Lunge down to the side, stretch inside the thigh. 19:46 Now shift back the zother way and hold that, 19:49 shift back, now we gonna shift, and shift, 19:55 and shift, and shift. This is working both the 20:01 quadriceps and the adductors of the thigh 20:04 and the abductor as well as you stretch out. You 20:09 gonna feel it both in the abductors and adductors 20:12 of your hip area. Okay, we gonna do 5 more 20:19 each way. There is 1 and 1, and 2 and 2, 20:26 three more times, 3 and 4, last one, and 5, very 20:36 good. We gonna do some lunges. Always a 20:40 good time. Hands on the hips, you gonna step 20:43 way out, go with your right foot first. 20:45 You gonna go down, come back up, right back 20:48 down again, five times, here is 3, 4, and 5, step 20:55 back, switch out the other side. When you 20:57 do your lunge you make sure your knee does not 21:00 go pass your feet, very important, if you do 21:04 then you gonna create a lot of stress on your 21:06 knee area. For those at home if this is difficult, 21:09 okay, switch over, then you just wanna go 21:13 down part way, don't go down as far as they are 21:16 going. Otherwise go ahead and go down to 21:18 the point, where you feel your opposite knee 21:20 touching the ground. Okay, switch if you 21:27 want to get even little more gluteal action into 21:29 it, step out just a little further and you will feel 21:31 even more in your gluteus maximus. Okay, 21:34 and back out. Very good. Okay, and switch 21:44 and we gonna do one more time each side. 21:54 Little slower, little slower, little, there we 21:59 go. Keep a control, very good, last one. Nice and 22:05 control. Okay, good. Alright, on the floor on 22:14 your side face each other. Get a hold of 22:18 your ankle and stretch back. Hold steady. 22:22 Make sure you breathe in through the nose out 22:26 through the mouth. Do not hold your breath. 22:28 People often times are surprised that they 22:34 aren't gonna really lower their cholesterol 22:36 by doing the exercise, but when you put diet 22:39 and exercise together then awesome things 22:42 happen you see that cholesterol drop, you see 22:44 the HDL going up and everything is good, 22:46 okay, let's go the other way. Obviously 22:49 triglycerides, which your blood fats also 22:52 play a part and just through lifestyle we've 22:55 seen tremendous changes. Triglycerides 22:58 levels are supposed to be under 100, we had a 23:00 man come out to our program whose 23:02 triglycerides level was 2306 and within 20 23:07 days it was down to 192. He changed so 23:10 much that when his wife went to pick him 23:12 up at the airport, she didn't even recognize 23:14 her own husband except for the fact he was 23:16 wearing the same jacket, he was when she 23:19 dropped him off. Okay, now stretch the 23:22 hamstring, turn onto your back and pull your 23:24 knee up to your chest. Okay, now I have to go 23:31 on the outside of the knee, but you can also 23:33 go and reach on the inside of it. You can 23:35 also pull back from this position. Some people 23:38 prefer the same way, others don't care so it 23:42 all depends how much of a big deal you want 23:43 to make about it. Okay, let's go the other 23:50 way now. Grab the other leg and pull it up 23:54 and hold that for about 5 more seconds there. 24:02 Try and keep the other leg down as much as 24:04 possible, alright, let's come on back up 24:09 Alright, let's do some calf raises. Come back 24:12 to the edge here. On the balls of your feet, now 24:16 come way up high and way down, and way up 24:20 high and way down, way up, way down, 24:25 very good. Now let's go fast, up, down, up, 24:31 down, up, down, up 4, up 5, up 6, up 7, up 8, 24:38 up 9, up 10, slow and down and up and down, 24:45 and up and down, and up and down, and up 24:52 and down, now fast, up, down, up 2, up 3, up 4, 24:57 up 5, up 6, up 7, up 8, up 9, up 10, slow and 25:06 down and up, way up and down, way up and 25:12 down, way up and down, now fast, 1 and 2 25:17 and 3 and 4 and 5 and 6 and 7 and 8 and 9 and 25:26 10, good. Alright, often times people say way do you 25:30 speed up and then slow down. Why do you 25:33 think that is Brittany? That hurts more. 25:35 That's right. It hurts more, okay. Turn this is 25:41 gonna cool down now and turn and turn. 25:47 you don't wanna bounce when you do this just 25:52 nice steady turn. You feel like you wanna do 25:54 twisting exercises to somehow magically 25:58 reduce your abdominal, guess again, get rid of 26:00 the fat that will reduce the abdomen like 26:03 nothing else and turn, and turn, and turn. We 26:11 gonna go 5 more times nice and gentle, turn, 26:15 there is 1, and 2, and 3, very good, 2 more times 26:29 and we're done, and 4 and 5. Brittany that's 26:38 quite the interesting hair you have, I have to see 26:39 if I can do mine like that next time. Thanks a lot. 26:42 Well, when it comes to cholesterol there is a 26:48 scripture in the Bible it says, all that you eat, all 26:51 that you drink shall be done to the glory of 26:53 God. Unfortunately, not too many people think 26:55 about that. They don't think about the fact, 26:57 that their body doesn't even belong to them 26:59 in the first place. They actually think more 27:01 about taking care of their car then they do 27:03 their own body. They know if they keep the 27:05 oil change and keep the filters up, put good fuel 27:08 in there that the car is gonna last longer. I 27:11 wish more people think about, woh! If I keep 27:13 the filters of my body clean and I keep 27:16 everything changed out and I put good fuel in 27:18 there my body will last longer, but do we really 27:21 think about that when we are heading off to 27:23 McDonalds or some other fast food place to 27:26 load up on some fast food and those are the 27:29 things that really start putting on the 27:31 cholesterol and raise in the triglycerides and the 27:33 glucose levels, so eat properly, eat to the 27:36 glory of God, get lots of fruits and vegetable in 27:38 their and claim the promises of the 27:40 scripture. Philippians 4:13 states, I can do all 27:44 things through Christ, which strengthens me. 27:46 Thank you for joining us. God bless you, we 27:49 look forward to see you next time on Body and Spirit. |
Revised 2014-12-17