Body and Spirit

Fitness For Everyone

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez (Host), Art Garner and Brittany Nunez

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Series Code: BAS

Program Code: BAS000162


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 consult your physician
00:09 before beginning any exercise program.
00:14 Being fit is for everybody, male and female,
00:17 young and not quite so young. Stay tuned and find
00:20 out more, next on Body and Spirit.
00:48 Hello, I'm Dick Nunez, Wellness Director of the
00:50 Black Hills Health and Education Center.
00:52 Welcome to Body and Spirit.
00:54 Over my carrier in the fitness industry I've seen
00:56 All different types of people come in; I've seen
00:59 people as old as 93 come in and say I want a new
01:03 lifestyle. It's very commendable and when we
01:05 see people who want to improve upon their health,
01:08 no matter what age they are. Unfortunately not too
01:11 many people in our society are doing that. In fact
01:14 over the age of 65 less than 10% of our population
01:18 has a good exercise program. So, we're gonna talk
01:21 about exercise for everybody more as we get
01:24 started in our workout. Helping me out today will
01:26 be my daughter Brittany, who is now a student at
01:29 Tamarack Springs Academy in Polebridge,
01:31 Montana, and Dr. Art Garner who is somebody
01:35 I am very close to, because he helps me with
01:38 the Black Hills Health and Education Center as part
01:40 of the Administrative Committee there and he is a
01:43 General Manager out there. So, we have a lot of fun
01:45 working together as I direct the Wellness Program
01:47 and he runs the campus and we have fun. Okay,
01:51 so we are gonna have more fun right now we are
01:52 gonna start up by loosening up. We are gonna bring
01:55 our arms up over head and stretch back and then
01:58 we're gonna come down, we're just gonna loosen
02:00 ourselves up for a good workout. Brittany especially
02:07 said I want a good workout here and I said
02:09 okay we'll give you one. We know Dr. Garner
02:12 wants one so that won't be a problem. Sure. And so
02:17 I thought I'd choose these two because first of all I
02:20 know them both very, very well and so we got
02:23 Brittany who is really young still and Dr. Garner
02:26 well he is not young as he once was, lets just say
02:29 that. But still does really well in the exercise
02:32 department and of course we got a male and female,
02:35 so I thought we cross the generation gap here and
02:39 show that we can do the same type of things and
02:42 have a good time. Okay, let's do two more, there is
02:45 one and two enjoy this part folks because it's
02:50 probably the easiest thing you're gonna do. Alright,
02:52 now we get to do pushups and so I am not a
02:55 discriminator between old or young or male or
02:57 female. So, both of you get to do them and we're
03:00 gonna try and do 20 of them alright. Okay, no
03:02 problem, hit the deck. Okay, in position, on my
03:08 count down and up and down and up and down,
03:15 stay up now, stay up, okay down, stay on count,
03:18 up and down and up, there is five and down,
03:24 and up there is six and down and up there is
03:27 seven, down and up there is eight, down and up
03:32 there is nine, down and up there is ten, hold it up
03:37 hold it up, okay back down and up 11, down and up 12,
03:43 down and up 13, down and up 14, down and up,
03:50 hold it and down and up 16, down and up hold it
03:57 up 17, down and up, up, up, up, up good.
04:03 Okay, alright, that's good, alright, good job.
04:06 We didn't get quite the 20 but we worked them
04:08 hard, did them nice and slow and that really takes
04:11 the oomph right out of you. Okay, so let's stretch
04:14 those muscles out now by putting the hands behind
04:17 the head and push th elbows back. Push them
04:23 way back and them bring them across. Now, we do
04:28 pushups slowly, it definitely makes a big difference
04:30 because on another show we had Dr. Garner just
04:33 pump them up and he get 37 of them, but we did
04:36 them much slower here and when you them slow it
04:38 can really take the sap out of you in a big hurry.
04:41 Okay, hands behind the head and push the arms
04:45 way back and now give yourself another hug.
04:53 Alright, okay, now we're gonna work our back,
05:01 step out with your left foot, reach out, grab a
05:05 hold and pull slowly, make yourself work, contract
05:10 back, now reach way out, pull back, contract and
05:16 way out, pull back and out and pull back and out
05:26 and pull and reach and pull and reach, there is 8 and
05:35 reach way out and pull, do them slow so you feel
05:38 the muscles working. It is 10 and reach and 11,
05:45 way out and pull, way out, there is 13, reach out and
05:53 14, reach out and pull and out and pull and out,
05:59 and pull and out, way back and out and pull and reach,
06:08 two more times, pull and reach, one more,
06:12 pull it back and way out. Okay, switch over,
06:16 put the right foot out, reach the left hand out,
06:19 grab the left wrist with your right hand, pull way
06:22 back and reach out and back and out. Again we're
06:28 doing 20 of them, give yourself some good
06:31 resistance so you're making yourself work and
06:35 pull and pull and pull, there is 8, the goal here
06:45 today is give ourselves a good hard workout, fatigue
06:49 each and every muscle, the back area is probably
06:52 the hardest one to fatigue, just doing manual type
06:56 exercise, because we used to be able to grab a hold
06:59 of some weights and pull back, but this will still
07:01 give you an effect as you're working those muscles
07:05 and reach out and pull, reach out and pull,
07:11 reach out and pull, let's go one more, reach out and
07:15 pull. Alright, now let's reach over the head,
07:20 grab a hold of your arm and stretch, you wanna feel
07:23 it stretching along the latissimus dorsi area okay,
07:28 very good. You wanna hold each stretch for about
07:32 10 to 15 seconds, make sure you breathe while you
07:35 do each stretching exercise that will help you to
07:40 relax. Are you tense Brittany? No. Okay, good how
07:44 about you Art? Doing alright. You are fine okay,
07:46 let's switch the other side and pull, very good,
07:55 make sure you breathe when you do that, in through
07:57 the nose, out through the mouth, help yourself relax.
08:02 Okay and speaking of relaxed, go ahead and do so.
08:06 Now, we're gonna start with some shoulder exercise
08:09 and we're gonna raise our arms up out to the side
08:12 and we're gonna come down, we're gonna go up
08:15 and we're coming down and we're going up and
08:19 down and up and down and up and down, don't go
08:25 all the way down, keep them up here somewhat
08:28 tight and now what we're going to do is we're going
08:33 to bend forward open the hands this way and push
08:36 back, come forward, push back and forward and
08:41 back and forward and back and forward, push back
08:49 and back, there is 8, two more times there is 9 and
08:57 10, keep them up bring them to the front now,
09:01 go down and up and down and up and down and up,
09:08 we're doing 10 of these and up and down and up,
09:14 there is five and down and up, there is 6 and up,
09:19 there is 7, down and up, there is 8, two more times
09:24 and up, there is 9, one more time, up, back out and
09:30 down little bit, back up and down and up and down
09:36 and up and down, there is 5 and down and 6 and
09:43 down and 7 and down and 8 and down and 9 and
09:50 down and 10, keep them up, lean forward, rotate the
09:55 hands and up and back and up and back and up and
10:03 back, you should feel that in your rear deltoids as
10:05 you do that, that's a back part of your shoulder and
10:09 up, there is 6 and up, there is 7 and up, there is
10:16 8, two more times up, there is 9 one more,
10:19 up and 10, keep them up, bring them to the front.
10:24 Down and up and down and up and down and up
10:31 and down and up, there is 4 and down and 5 and
10:36 down and up, there is 6, down and up, 7, almost
10:42 there, 8 and 9 and 10, now bring it back out to the
10:50 side and hold it, going to hold it there for one
10:55 minute, keep the arms parallel to the floor,
10:59 keep them out nice and straight. Keep your palms
11:02 down, if you need to put your arms down at home,
11:06 go ahead and do so. I'm sure neither Art or Brittany
11:09 will want to drop their arms. So we'll keep them,
11:12 up very nice, oh we all like good airplanes,
11:15 don't we? We could all take off, all we need is a
11:18 little updraft and off we go. Already, now we've
11:23 gone through the first 30 seconds, keep going,
11:31 alright, looks like everybody is doing fine.
11:36 You doing alright Art? I'm okay. Doing okay
11:39 Brittany? Yes sir. Okay, well we're going to go just
11:41 a little bit longer then, I want to make sure
11:46 everybody gets a good workout. So, if you need to
11:49 put your arms down at home fine, but we're gonna
11:51 go for 30 more seconds, alright, still going okay?
12:02 No, the airplane is really, really hanging in the air,
12:05 doing alright Art? So, far. Okay, okay, alright I'm
12:10 still hanging in there too. And we're down to our
12:14 last 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 and are landing.
12:25 Alright, swirl our shoulders up and around and up
12:29 and around and up and around, way up high and up
12:36 and up and up and way up and up and up and up,
12:46 two more times and up and up. Now, let's go the
12:50 other direction, way up high, way up high and up
12:58 and up and up and up, four more, there is one and
13:04 two and three and four. Now, raise your shoulders
13:09 straight up and way down, way and down, up and
13:15 down and up and down, we're going six more,
13:19 there is one and two and three and up, four,
13:26 two more times, five, last one and six, good, alright,
13:31 relax. Now, what I want you to do is stretch your
13:34 shoulder, bring your arm across, put your hand in
13:36 behind, pull and hold, we're gonna hold for about 10
13:41 count. Steady pull, don't overstretch, just keep it
13:45 nice and steady, breathe as you do it, in through the
13:48 nose out through the mouth, alright. Let's switch
13:52 over to the other arm, bring it across and pull,
13:56 hold steady, the hand is right behind the elbow,
13:59 the smile is on the face. I always think, try to think
14:06 of everything. Alright and relax. Now, we are gonna
14:11 do our biceps and we're gonna work hard on this,
14:13 but it's gonna be up to us to make sure we do,
14:16 we're gonna put our right arm out, it's going to be
14:18 out in angle little bit, put our left hand on the wrist.
14:21 And we're gonna curl slowly, slow, slow, make
14:25 yourself work and work it down and we're gonna do
14:28 10 of them, curl it slow and fight it each step of the
14:32 way and curl. Very good, flex that bicep, squeeze it
14:40 up, there is four and pull strong, fight it, fight it,
14:46 fight it, five. And pull, fight against it, six, lots
14:54 of resistance, both ways, make yourself work,
14:57 there is 7 and up, up, up, up, there is 8 and bring it
15:04 up again and there is 9, one more time, fight it,
15:10 fight it, fight it, fight it, good job and down.
15:14 Alright, shake the arm out. Now, the other side,
15:18 put the left arm out, put your right hand on top of
15:21 the left wrist, curl it up, slowly push it back out,
15:27 flex it up and back out, nice and slow, flex it,
15:32 flex it, flex it, there is three. Now flex, pull it up
15:39 and 4 and flex, come on pull, good Brittany, 5.
15:46 How are we doing Art? It looks good, pull it up,
15:49 6 and pull it up, fight it and down, there is 7.
15:57 Three more times work it hard and down, there is 8,
16:02 curl it fight it, fight it, fight it, squeeze and down,
16:07 last one, curl it, way up high and down. Alright
16:14 shake it out, very good feel those? Yes. Alright,
16:20 that felt good, I like that. Okay, now we're gonna
16:23 bring that arm back up, it's gonna be out a little
16:25 bit again, bring it up, put the hand in behind it this
16:29 time. Now, we're gonna be pushing out, extend the
16:32 arm way out, back up again, push out, do it nice and
16:38 slow, focus on the contraction, push the tricep
16:42 all the way to full extension. That's very
16:45 important to get the full range of motion. And push
16:52 and back, here is number 6, fight it, flex and back
16:58 and push way out, there is 7 and back and press,
17:04 press, press, press, press, 8 and back two more
17:09 times, push it out push, push, push and back and
17:14 last one push, push, push, push, push oh yeah.
17:22 Other side now, bring the left arm up, raise it,
17:26 gonna push hard, get it out there all the way out and
17:32 bring it back, push strong all the way out, flex the
17:36 arm all the way out, extend the tricep, press it
17:40 out all the way, give yourself a lot of resistance
17:43 and way out. Okay go and push, push, push, push,
17:51 all the way out, all the way out, good, bring it back
17:55 and push, work it hard, each rep work it hard and
18:00 bring it back and press out again strong, strong,
18:05 good job Art, you look good. And back and press,
18:12 good work Brittany, and back and press, press it
18:18 out, press it out and back, two more times push,
18:24 push, keep the resistance on there the whole way
18:27 and then work it on the way back and one more
18:30 time press it out, press it out, press it out, press,
18:34 press, press and relax, very good. Oh! That feels
18:40 good. Okay, now we're gonna warm up the legs,
18:44 we're gonna have a good leg workout, step out to
18:46 the side, stretch inside the thigh, come down,
18:52 put the pressure on the left leg, now shift over the
18:55 other side, reverse it, stretch inside this side,
18:58 pressure is on the right. Back over the other way
19:06 and shift back again, and shift, and shift,
19:16 feel the stretch on the inside of your leg. Feel the
19:19 tension on the leg you're stabilizing with, and back
19:22 over, it's just a warm up for our leg exercise.
19:26 Warms up both quadriceps and the abductors.
19:33 Let's go three more each way. There's one and two,
19:47 and back over and three, okay. Art and Brittany,
19:55 we're gonna do some squats. Alright, but we're
19:58 gonna do them with little modification.
20:05 Cross your arms across your chest, get to be in
20:07 position, remember when we squat we want to
20:10 make sure that our knees do not jet past our feet,
20:12 we're gonna start by pushing the hips back,
20:14 keep the chest up, the xiphoid process which is at
20:17 bony protuberance in the bottom of the sternum,
20:19 it needs to be up as much as possible. But yet you
20:22 want to push your hips back as you squat down.
20:24 So, we're gonna squat way down, let's make sure the
20:26 posture is good, push your hips back, push your
20:29 hips back, down, down, down, down. Alright,
20:33 okay now come up just a few inches and back
20:35 down. We're gonna keep the tension on there,
20:38 back up a few inches and down and up a few inches
20:42 and down, up a few inches and down, up a few
20:48 inches way down, down, down, down, down,
20:51 okay now come all the way up. Now back down,
20:54 way down, part way up, back down, push your hips
20:58 back and back down, up a few inches, now back
21:03 down. Okay, now let's go back down again,
21:07 way down and up just a little bit and back down
21:11 again, up just a little bit and down, very good,
21:15 up a little bit and down and up a little bit and down.
21:19 Now all the way up and back down, way down up a
21:23 little bit and down just a little bit up, there we go
21:27 and up and down and up and down, all the way up,
21:32 oh you're anticipating there Dr. Garner and way
21:34 down, part way up and down, part way up and
21:39 down, part way up and down, part way up and
21:44 down, now all the way up and back down again and
21:47 up just a few inches, down just a few inches and
21:52 back down, up a few inches and down, up a few
21:57 inches and down, now all the way up. One more
22:00 round, keep the chest up, back down, up just a few
22:03 inches and down and up a little bit and down,
22:08 up a little bit and down, up a little bit and down and
22:12 hold. Hold, hold it for 40 seconds okay. We've
22:19 already gone through the first 10, very good and
22:29 we're half way there right now. Good job, they're
22:34 starting to feel it a little bit I think. A little bit?
22:37 15 seconds, hang in there 8, 7, 6, 5, 4, 3, 2, 1 very
22:52 good, excellent. Okay, now let's stretch out,
22:56 come on over here, put your hand on my shoulder
22:59 and get a hold of your other ankle and stretch your
23:02 quadricep, that should feel good right about now.
23:13 Just hold my shirt don't tear it off. Okay, switch,
23:25 always feels good to stretch the muscles after taking
23:27 them through a good hard work, keep that flexibility
23:32 going. Alright, good enough, now we're going
23:37 to stretch the hamstring, so let's step out, step out
23:44 the left leg, up on the heel, bend the right leg,
23:48 lean forward, keep the chest up, stretch the
23:52 hamstring, very good. Alright, let's go the other
23:59 side, right foot up, on the heel, bend the left leg,
24:04 lean forward, chest is up. And good, alright let's
24:15 come back to the edge of the platform we're gonna
24:16 do some toe raises. Slide back a little further,
24:24 okay so both of your feet are there, now come way
24:26 up high and down and way up and down and up and
24:33 down and up, try and keep your legs a little
24:36 straighter, get your hand a little up higher, there
24:38 you go and down and up and down and up and
24:43 down and up and down and up and down and up
24:50 and down and up, ten more, there is 1 and 2 and 3
25:00 and 4 and 5, 6 and 7 and 8 and 9 one more time and
25:12 up, very good. Alright, come back on the platform,
25:16 this time we're gonna step back with the right foot.
25:18 Okay, we're gonna press the heel to the floor,
25:22 bend the left leg, stretch forward, keep the chest up,
25:26 you're leaning over the left leg and you're feeling
25:28 the stretch in the calf area of the back leg.
25:35 Alright, let's switch over, press the left foot back,
25:38 press the heel to the ground, bend the right knee,
25:42 chest is up, lean forward and hold that for five more
25:48 seconds and good. Alright, let's finish off with some
25:55 trunk rotation, let's turn and hold, now turn the other
26:01 way and hold and turn and hold and turn and hold,
26:12 five more times and turn and turn, there is one and
26:19 turn and turn there is two almost done folks and turn
26:28 there is three 2 more times, turn and turn, there is
26:34 four, last one turn and turn, great. We are all
26:41 done, thanks a lot. Okay. Fitness is definitely for
26:47 everybody whether you're male or female, young or
26:50 not so young, all of us need to keep going no matter
26:53 how old we are. There is many tests that have
26:56 shown people in nursing homes, even in their 90s
26:59 can good benefit from a regular exercise program.
27:02 It's something we can do together, its things that
27:04 have drawn people together. Parents and
27:08 children, brothers and sisters, husbands and wives,
27:11 they workout together, they have a good time,
27:13 they're doing something positive or constructive
27:15 with each other, don't hesitate, get out there,
27:19 start a good fitness program and do it for the
27:21 right reason. Don't do it for self vanity or to go
27:24 look in the mirror and prance around, but do it to
27:27 the glory of God, because he is the one that made
27:29 you, he is the one that purchased you with his
27:31 blood, he is the one that's coming back to reclaim
27:34 what is his and that is you. There is nothing junk
27:37 about us, we are wonderfully made and do it for the
27:40 right reason. Remember Philippians 4:13 says,
27:43 I can do all things through Christ, which strengthens
27:45 me, lean on him awesome things will happen God
27:48 bless, we'll see you next time on Body & Spirit.


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Revised 2014-12-17