Participants: Dick Nunez (Host), Lisa Nunez
Series Code: BAS
Program Code: BAS000173A
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00:01 Supplement is a billion dollar industry
00:03 but not much is really understood. 00:05 What are the proper things to take 00:06 and what should you watch out for. 00:08 We'll talk about that next on Body & Spirit. 00:41 I'm Dick Nunez, 00:43 co-owner of Fit-In-15 personal training systems. 00:45 Welcome to Body & Spirit. 00:47 My career has expanded around 40 years now 00:51 and during that time I've tried lot of different things, 00:53 I was involved in professional body building for a while 00:56 and during that time 00:57 we took all of sorts of supplements, 00:58 the one thing I did not take was Anabolic steroids, 01:01 and I'm thankful for that, 01:02 but I tried about everything else, 01:03 all the way from vitamins, minerals, amino acids, 01:07 Dessicated Liver, wheat germ oil, 01:09 even glandular protein, actually the worst it tasted, 01:12 the better we thought it was for us. 01:14 Well, I spend a lot of money, 01:16 needless money trying to get healthier 01:18 and of course out there today, 01:19 there're still a wide range of supplements out there, 01:22 some are good, some maybe not so good. 01:25 And also people don't realize 01:26 how much they can affect themselves 01:28 by taking things out of balance. 01:29 If you do that, it can affect other aspects of your body 01:32 and actually make you worse. 01:34 And not only that, but lot of things 01:35 you might take in are just going 01:37 straight through the body, it's just wasting your money. 01:39 So, we're gonna talk about that as we get into our workout. 01:42 Helping me out today will be Lisa, 01:43 who is also a personal trainer 01:45 and she knows quite a bit about supplements as well, 01:47 so we'll be chatting about that along with doing our workout. 01:51 So we're gonna warm up gently by just doing some legs, 01:54 we're gonna start with legs, 01:57 and we're gonna do something a little bit different today, 01:59 something that many people have been longing for 02:01 because they've seen me put people through workouts 02:05 and they wondered what'd it be like for me 02:08 to be on the other end. 02:10 So for the first part of this program, 02:12 I'm gonna have Lisa put me through a squad workout. 02:16 So everybody who thinks that I deserve it, 02:19 now there it goes. 02:21 Paybacks! Payback time, okay. 02:26 All right, we'll do it a couple of more times, okay. 02:31 Okay, but we can't obliterate you too much 02:33 because we need you for the rest of the show. 02:35 Go for it. 02:36 Okay! 02:39 Okay, we're gonna do some squats. 02:41 Now, for you people at home, 02:43 make sure and stop if you need to, 02:45 because of course he will need to. 02:48 But stop at anytime and rejoin us 02:50 and so we're gonna do what we call Ten-Ten squat. 02:53 So we're gonna do ten full squats 02:55 and then we're gonna just do ten half squats 02:57 and stay in that motion 02:59 where the tension is never let off, 03:00 so you don't get to rest. 03:02 Okay, it also needs to be mentioned is I... 03:06 When I was 38 years old I tore my ACL of my right knee 03:10 and I never had it repaired, 03:12 the strength in my legs kept me going, 03:14 but it does limit some of my range of motion. 03:16 So I may not be going deep, 03:18 as deep as maybe I might have done, 03:21 had I not had that happened, but I will go... 03:23 trying to go pretty deep anyway. 03:24 You can make at least to 90 but just when you go deeper. 03:27 I got that. Yeah. 03:29 No doubt about it. Okay. 03:31 Okay, Ten regular squats 03:35 and for you at home make sure 03:37 that you're putting your seat back, 03:39 you can bend up the waist 03:41 but keep your chest and your head up. 03:43 So you almost have an arch in your back. 03:46 Is that four? 03:47 Six, you don't count very well. 03:50 So, he does that task all the time. 03:53 No, I don't. 03:58 Okay. Okay, and the short ones, one. 04:10 Easy! 04:13 Okay, now we're gonna go to the full ones again. 04:15 Okay. 04:17 But not all the way to the top, 04:19 don't lock your legs out, that will allow us for rest. 04:22 We wouldn't want that, would we? 04:24 Never. Okay. 04:27 And as Lisa said for those at home, 04:30 if you start to feel like you need to stop, do so. 04:36 And more you're going to the shorts, okay. 04:38 And down and then it's just from the bottom 04:41 and just half way up. 04:43 You want to keep your tension on your thighs as you do that. 04:47 Focus on the muscle that you're working. 04:52 Nine, ten. 04:55 Okay, all the way up, yup. 04:57 Again? Yup! 05:06 And I'm starting to feel them. 05:08 Are you sure? Yup! 05:10 I'm sure. 05:17 Okay, now we'll go into the shorts again. 05:19 Okay. 05:21 Not quite so high... There you go. 05:23 I'm not counting that first one. 05:25 I didn't count it either. Oh! Okay. 05:28 Good, thank God, you not a cheater. 05:32 Because of course when we cheat, 05:34 we only cheat ourselves, right? 05:35 That's right. 05:37 Can you do a 20 second hold, 05:39 two, three, four, five, six, 05:43 this is where people tend to get to leaning over, 05:46 so make sure you're holding that chest up, 05:47 10 more seconds, ten, nine, eight, seven, six, 05:53 five, four, three, two, good. 05:59 All right. I feel good. 06:00 Do you need to stretch out a little? 06:02 No, I got. Okay. 06:04 That's gonna be your part. 06:07 Okay, I'm gonna bring a mat out here now, 06:12 and we're gonna put Lisa on there, 06:14 on her hands and knees, facing that way. 06:16 Okay. 06:18 And what we're gonna do is, we're gonna do some leg work 06:21 for the hips and thighs 06:24 and so I want you put one leg out. 06:27 Okay, and ten times I want you to raise it up. 06:31 Control it, and as you do it, you trying to contract 06:36 the gluteus maximus which is your buttocks. 06:41 This is an area that women 06:42 especially want to spend a lot of time 06:45 and now keep that leg back up there 06:47 and do the leg curl. 06:48 Okay. 06:49 Now, we go right into a leg curl. 06:51 And this is flexing the knee joint 06:53 by contracting the hamstring, 06:56 and it makes a good training effect 06:59 from going one into the other. 07:01 Three more times. 07:06 You're actually breathing a little hard Little bit, okay. 07:10 Other side? Okay, other side. 07:15 Three rounds of ten-ten is pretty good. 07:19 For anybody? For anybody. 07:21 Even an old warhorse like me. 07:24 Nine, Ten... 07:28 Now, we're gonna do two rounds of this. 07:33 There're are times when it's good to change over 07:35 to the other leg and then go back and forth 07:37 rather than just trying to stay on it 07:39 for a long period of time, because you get to the point 07:40 where you start feeling it too much in your knee 07:42 or some other place, 07:43 you're not able to focus on the muscles quite as well. 07:45 Or your hip flexor, that's where I tend to feel it 07:48 and you can't focus on your muscle 07:50 that you're supposed to be using. 07:51 Okay. 07:53 There you heard, right from the horse's mouth. 07:57 I say that for the Lisa sake 'cause she was a... 07:59 She is a horsy girl. Love horses. 08:01 Love horses, did lots of rodeo on her early years. 08:09 Contract the hamstring, it looks good. 08:12 I can see it contracting right through your pants there, 08:14 it looks good. 08:19 And two more. 08:22 Very good, okay. 08:28 Can you feel that in your glutes as you do that? 08:30 Okay. 08:36 Focus on the muscles we're working there, good. 08:39 And now to the hamstring. 08:41 And while you're doing this, you're still holding up, 08:42 so you still get gluteal action, 08:44 plus you're working the hamstrings 08:46 and that gluteal hamstring thigh is an area 08:48 where people a lot of times get sore. 08:52 Looking good, almost there. 08:56 Okay, one more rep. 08:58 Okay, now go and lay on your side, Lisa. 09:00 Okay. 09:03 And here is another exercise 09:05 that women especially like to do 09:06 but also very import for men, because men often times think, 09:09 I don't need to work this? 09:11 Well, they actually do, because show me a man 09:13 who has lost the gluteus maximus muscles 09:16 and I'll show you a man who has got a bad back, 09:20 then also the way God designed us, 09:22 we all appreciate the looks of the opposite gender, 09:25 and although men might think it's strictly women thing, 09:28 women can appreciate a muscular 09:30 well developed body on a male as well 09:33 including gluteus maximus area. 09:34 Right, Lisa? 09:36 Right. Okay, okay. 09:37 Now set on that one, okay. 09:38 Now, we're gonna do a leg raise and also people, 09:42 lot of times as they get older, 09:43 they start to get a lot of hip problems 09:45 and doing these types of exercises, 09:47 we're gonna go for 20 of this. 09:49 This type of exercise is very good 09:52 for keeping those... 09:53 the abductors of the hip strong 09:56 and this will help for golfing, hiking, cycling 09:59 whatever type of outdoor activities skiing, 10:02 snowboarding, wakeboarding whatever somebody wants to do. 10:05 Having strong hips is vital, or if you're doing 10:08 something like basketball, racquetball, 10:11 that's also very valuable. 10:14 What number we're on now? Twenty. 10:15 Okay, now, while you are in this position, 10:17 I like you to stretch your quadricep, 10:19 and she is gonna get hold of her leg, 10:21 and there is a couple of ways of doing. 10:23 You can do a stretch for around 15 to 20 seconds. 10:27 We gonna do it little bit different. 10:28 Lisa likes to do it on the ten second time 10:31 and then do it again. 10:33 And there're other people like that as well. 10:35 In exercise, 10:36 there're physiological variability in all people. 10:38 There isn't just one blueprint that fits everybody. 10:41 And so, the worst thing you can do as a trainer 10:44 is insist that people do it your way. 10:47 You have to work with the person 10:48 and realize, okay, that's not feeling 10:50 that great for you so let's do something different 10:52 and that's so important. 10:53 I always tell people, it's not rocket science, 10:55 we're not gonna miss Mars by a million miles 10:57 if we're one degree off, you're okay. 10:59 Okay, let's turn to other side. 11:06 Are we feeling the hips and so forth, okay. 11:08 Getting a good workout down there. 11:10 Good. 11:12 I'm gonna talk about supplements just for a second 11:13 while you're doing that, Lisa. 11:15 When people look at what we should be taking in, 11:19 food is composed of five elements. 11:22 We got to have the essential amino acids. 11:26 We have to have carbohydrates. 11:28 We have to have the essential fatty acids. 11:30 We have to have vitamins, we have to have minerals. 11:32 If we start taking things out of context 11:36 and do isolated foods, 11:37 then we gonna start to have problems. 11:40 God put all the nutrients 11:41 in there perfectly like an apple. 11:44 Just a simple apple will have 300 phytochemicals in it. 11:48 You can't take enough bottles 11:51 in order to get all of those phytochemicals. 11:53 You're much better off to just eat the apple. 11:55 Now, I understand in our society today, 11:57 we got a lot of problems with losing nutrients 12:01 in the soil from mass producing. 12:03 We have problems with GMOs and things like that. 12:06 And I also understand that an apple of today 12:08 is not as nutritionally rich as one of 50 years ago 12:11 which probably isn't as good as one of 100 years ago, 12:14 but still we want to try and eat food 12:15 in its natural stage as much as possible. 12:18 So when I look at people with supplements, 12:20 I always tell them first of all go after something 12:22 that's a whole food that's concentrated out, 12:25 the whole food herbs and so forth. 12:27 And what people don't understand 12:29 is that both whole food herbs 12:30 and there is medicinal herbs and they are different. 12:33 The whole food herbs are designed 12:34 to regenerate the body, okay. 12:37 How's that feel? That feels good. 12:38 Okay, so you got all of your stretching in and so forth. 12:40 Okay, come on up. 12:42 Actually check that. 12:44 I'm gonna have you do something else right down here. 12:45 Okay. Okay. 12:47 We're gonna do little upper body exercise 12:49 and this is gonna be payback for all those squats. 12:52 FAQ. 12:55 And so, what I'm gonna have Lisa do, 12:56 I'm just gonna have her do a modified push up 12:58 and so she will do it off her knees, 12:59 I'll have her do a couple of rounds, 13:01 then we're gonna do a five-five on the push up, 13:02 so I'll give you five full, five shorts, 13:05 five full and five short, 13:06 and we just do two rounds of it. 13:08 Just regular width? Yeah, regular width. 13:10 Okay, now you at home, 13:12 you can do this against the wall 13:13 or you can do this without your knees 13:15 if you want, if you want to make it little tougher. 13:20 Very nice, so there's five good full ones. 13:22 Now we'll do five short. 13:25 And just by changing the dynamic of an exercise, 13:28 we can get a great effect on it. 13:30 Very good, okay, one more round. 13:32 Five full, very good. 13:37 Woman can indeed do push ups 13:39 and they can do them quite well actually. 13:41 Okay, and five short. 13:45 This will give you a good effect 13:46 for the chest, triceps, shoulders. 13:48 Good, excellent, very good. 13:50 How that feel? Good. 13:51 Okay, going come on up. 13:54 I'll take your mat. Thanks. 13:56 That's why you're on there. 14:02 Okay, well, we got little stimulation going there, 14:04 so what we will do now 14:06 as we'll do a little bit of stretching 14:07 and we're gonna stretch the chest 14:10 since we just had you that 14:11 by putting your hands behind your head 14:15 and just laying back 14:17 and feeling it stretch in the pectoralis region, 14:20 that will be your chest, okay. 14:22 Now, give yourself a hug, Lisa. 14:25 Fold your shoulders, 14:26 shoulder blades apart as much as you can. 14:28 All right. Very good. 14:31 That's an important area to stretch. 14:33 Lot of people neglect that, those upper thoracic area, 14:38 those muscles at upper thoracic vertebrae 14:40 are very important to keep fit. 14:41 Okay, let's go back to the first thing 14:43 we're doing, stretch back. 14:48 It's kind of like being on an easy chair. 14:51 Sitting on easy chair there. 14:54 Okay, now give yourself another hug. 14:56 Okay. And pull the scapular apart. 14:58 There are 16 different muscles attached 15:00 to each side of the scapular, so it's a very complex network, 15:04 and the women start to have problems 15:05 with their posture later on 15:07 'cause those scapular muscles have gone weak 15:09 and so we'll work on that little bit 15:11 as we go through our program. 15:12 Okay. 15:15 Okay, go and relax. 15:17 All right, let's do some shoulder work, 15:21 and we gonna do this in, 15:23 somewhat of a stage range as well. 15:25 We gonna start down here. 15:27 And we gonna do just ten raises. 15:28 Just out to the side very gently. 15:34 This is the easy part of the range. 15:39 Okay, now hold it there. 15:41 Now, let's go way up high and go part way down, 15:44 and we'll ten up there. 15:50 Now, of course, if we use weights, 15:51 should be a lot tougher, 15:53 but you'll still get a good effect 15:54 even with nothing. 15:57 Okay, let's do the mid section now, 15:59 ten, right in the middle there. 16:03 Important to keep the palms down, 16:05 so you can isolate the deltoid region. 16:11 Okay, now down, okay, part way up again. 16:19 Second round gets little bit tougher. 16:21 Yeah. 16:25 Okay, up to the top, way up high, 16:29 contract the deltoid each time. 16:39 Okay, down to the middle section and raise. 16:47 Doing all right? Yup! 16:49 Okay, good. 16:51 Okay, now we're gonna do a hold. 16:54 I think you need a little help. 16:56 You can see what? 16:58 I said, I think you need little help. 17:03 I think I'm good. 17:06 Now actually what Lisa said is a good point. 17:09 In fact, why don't you come behind me, Lisa? 17:10 Yeah, this is how we help people, 17:13 give them a little pressure. 17:17 And that makes it tougher. 17:23 I think you're tired. 17:26 Actually, the first time I did that to somebody, 17:29 it was a football player, 17:31 and he could shoulder press with 100s... 17:35 110 pound dumbbells, and bench press 500, 17:38 and he was in high school. 17:39 Yup. 17:41 And you have to make sure, because that's how we finished 17:43 people offense with the manuals like we did with Dick, 17:46 and you have to make sure those were real strong guys 17:48 that you take them deep enough with these 17:51 because I did the first time and he hung his arms out 17:54 and I went to pull down and I was hanging by his arms. 17:58 Yeah. 17:59 So I learned, the next time I got him deeper this way, 18:02 so then I could do him. 18:03 Right. 18:05 No matter how big and strong somebody is, 18:07 if we get them tired enough... 18:09 Right, and I take him when he is pretty tired. 18:11 Right. Quite well, yeah. 18:13 Okay, pull the arm out. 18:15 Okay, bring it cross and stretch. 18:22 And of course with me over the years 18:25 aches and pains, injuries and so forth. 18:28 My left arm could have gone for while, 18:30 my right arm was the one that was going. 18:32 I've had enough of this. Yup. 18:35 Okay, let's bring it across the other way. 18:42 Now, when you do a stretch, 18:44 you want to hold for about a 15-20 second time period 18:47 and give yourself gentle pull, don't make it too painful. 18:53 Okay, now from here, we're gonna do some shrugs. 18:56 We're just gonna shrug up, hold it, then go way back down, 19:01 up, contract it, back down, up, contract. 19:06 Now, we're working on the trapezius muscles, 19:09 and those are the muscles right into here. 19:12 And, Lisa, they're covered up by hair, 19:14 on me not so much. 19:16 Okay, and down, and down, and down. 19:23 This particular muscle goes all the way 19:25 from the occipital protuberance of your skull 19:27 which is right back here 19:29 and goes all the way down to T12, 19:31 so it forms like a big diamond 19:33 in the middle of the back covering up 19:34 some of the other muscles that are in there. 19:39 Okay, let's do about five more. 19:47 Okay, now, let's do some fast, up down, up down, up down, 19:51 up down, up down, up down, up down, up down, 19:55 up down, up down, up down, up down. 19:57 Slow it down. 20:02 Okay, fast again, two, three, four, five, 20:07 six, seven, eight, nine and ten, good. 20:12 See, we men are good at shrugging our shoulders, 20:15 because we're very good on, I don't know, I don't know. 20:18 So you guys could do that all day. 20:20 If need be. 20:23 Okay. 20:26 Now we're gonna do some back work, 20:28 and we're gonna do some rowing, 20:30 and we're gonna our self for the resistance. 20:32 You gonna grab around the end of your towel there. 20:35 And then you got to grab palm down 20:38 and then you have to reach out there 20:39 and we're just like we're sawing some wood here. 20:42 We reach out, we pull in. 20:45 Okay, go and keep going with that, Lisa. 20:48 So we are focusing on the muscles right here, 20:52 and we're working the latissimus dorsi, 20:53 also we can get some of the muscles 20:54 of the rotator cuff. 20:57 So we gonna begin the infraspinatus, 20:59 supraspinatus, teres minor, all those muscles in there, 21:01 are gonna worked by that as well. 21:04 And I know through her years of horsemanship, 21:07 Lisa has had an injury or two from that time period. 21:10 Not too many people I know who've ridden horses 21:12 for any length of time have yet fall off. 21:15 No! 21:18 Just how badly you get hurt. 21:20 That right. 21:23 Unlike we established before, 21:25 you're only hurt, really hurt bad 21:27 if you have to spend time in the hospital, 21:29 break something and you only have to go 21:31 to the emergency room 21:32 that doesn't count throughout that day. 21:35 Okay. 21:37 'Cause one time I was asking, let's go like that. 21:38 Okay. 21:40 Left hand low, left hand low on it. 21:42 Okay. 21:43 There you go, I was asking her 21:46 had you ever been seriously hurt on the horse 21:48 and she said one time, and then I was talking to her, 21:52 she said talking about other broken bones, 21:54 and I said, well, did this so happened 21:55 at the same time? 21:57 No. 21:58 I thought you only got hurt seriously once on a horse. 22:00 Oh, the broken bones count. 22:03 If you don't spend days in the hospital. 22:05 Okay, okay, I got it. 22:11 Okay, ten more. 22:18 Very good, looking good, five more times. 22:26 And one more, good. 22:29 Okay, now what we're going to do 22:30 is we're gonna take our towel up 22:32 over our head and grab it. 22:35 Okay. 22:37 So this will be different one, okay. 22:38 You gonna come down and you gonna push up. 22:41 Like so, push up 22:43 Triceps. Push-up. 22:45 Okay, we're doing the triceps now. 22:50 This is the great one for the back of the arms. 22:55 Way up, and up, and up. 23:01 Let's do ten more, then we'll switch sides. 23:04 You're giving yourself the resistance 23:05 when you get to the top, hold back down. 23:10 You actually feel both arms as you do this. 23:16 And one more time, good. Okay. 23:20 We gonna grab there. 23:22 Bring it up over head, okay. 23:25 And push-up, and up, extend the arm. 23:30 You want to go as far as you can. 23:32 Lot of times on triceps training, 23:34 people tend to stop short. 23:35 We don't want to do that, 23:37 we want to go just as high as we can. 23:39 This is one exercise it's okay to lock out per se. 23:42 Correct. 23:43 In fact we want to, 23:45 in order to maximize contraction of the triceps. 23:49 And I think we got five to go. 23:55 And one more, good. 23:59 Okay. We're doing good. 24:01 Now, we're gonna take it, 24:02 drape it over the outside of the wrist 24:04 and we're gonna grab underneath and we'll do some curls. 24:06 Okay. 24:08 Okay, we're going to come up and down. 24:12 We want to drape over the outside 24:15 because of the fact that the biceps function 24:18 is to curl into supraspinatus, turn the wrist out. 24:24 Okay, we got ten more to go. 24:30 Curled up, and up, 24:34 and up, and one more. 24:40 Good job. Okay. 24:42 Turn it the other way now. 24:45 Okay, drape it over and curl, and curl. 24:50 Contract the bicep, and then pull it back down, 24:54 so we're making our self work. 24:58 It's always good to know what muscles you're working 25:00 so you can focus on them. 25:02 Because we tend to in our everyday work, 25:05 we use whatever muscle is stronger, 25:07 I know I was very good at using my forearms to train my biceps. 25:13 I could do all my biceps exercises with my forearm. 25:16 Right. 25:17 Because I was very forearm dominant 25:18 from riding horses and pulling on the reins 25:21 and so I had to get the brain connection to the biceps 25:24 to actually contracted to make it work. 25:26 And also what could happened is 25:28 I'm very dominant in my right arm, 25:30 so I can curl more with my right arm, 25:34 but my left biceps are actually stronger 25:37 but I can't, this one can't compete with that one. 25:39 Yeah. 25:42 Okay. 25:44 Well, let's do the little abdominal curl work, 25:46 and we're going to do it just from standing position, 25:49 blow out, bend over, up and back, 25:53 blow out, over, up and back. 25:58 Blow out, over, up and back. 26:02 Blow out, over, up, back. 26:05 Blow out, over, up, back. 26:09 Contract the abs. Bend over, up and back. 26:13 Contract, over, up and back. 26:17 Contract over, up, and back. 26:21 Contract over, up, and back. 26:25 Very good. Okay, we're done with that. 26:30 Going into your supplement again. 26:32 If somebody goes in 26:34 and just starts buying things off the store shelf, 26:37 they may not know what they're going after, 26:39 they might buy some vitamin C or some vitamin E or whatever, 26:42 not knowing that those vitamins all work together, 26:45 and the way you get those nutrients balance 26:47 properly is in your foods, in the whole foods, 26:51 and you don't want to do things 26:52 like microwaving it or high heating it 26:55 because that destroys nutrients. 26:57 It will actually denature the enzymes we have to, 26:59 that we're after. 27:00 We want active enzymes because those are what help us 27:04 for all metabolic actions to takes place. 27:06 If we start cutting into that, 27:08 our body will start going to degeneration, 27:10 because it's gonna be borrowing from other areas. 27:12 When we put the proper nutrients in our body, 27:15 awesome things happen. 27:16 The body fat will start to slough off 27:18 and all a sudden we start taking a whole new look. 27:20 We find our self getting stronger. 27:22 We'll have more energy. 27:23 And of course the best thing 27:25 is internally we'll start feeling better. 27:27 We won't have the diseases 27:28 and the problems that people have today. 27:30 Stay away from the pop and all the junk food out there 27:32 and you feel so much better. 27:34 We want to do it all for the right reason 27:35 because as we have a healthy body, 27:38 we'll have a clear mind. 27:39 We have a clear mind, we have a great connection to God, 27:41 and that's what it's really all about, 27:43 training to God's glory. 27:45 Here on Body & Spirit we use a scripture of Philippians 4:13 27:50 which says, that we can do all things through Christ 27:53 who strengthens me. 27:54 There is so many scriptures that talk about 27:56 how we should take care of our body, 27:58 and that's what we are trying to do here on this show. 28:00 God bless you. 28:01 Thank you for joining us 28:03 and we look forward to seeing you next time 28:04 on Body & Spirit. |
Revised 2016-07-18