Participants: Dick Nunez (Host), Cindy Hanson and Jonathan Babb
Series Code: BASA
Program Code: BASA000046
|
00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your health. 00:09 Be sure to consult your physician 00:10 before beginning any exercise program. 00:14 Supplements are a very controversial topic. 00:17 Many people think you will find health in the bottle. 00:19 Is that the truth? We will talk about at more 00:22 next on Body and Spirit Aerobics. 00:52 Hello, I'm Dick Nunez, Wellness Director 00:54 at the Black Hills Health and Education Center. 00:56 Welcome to Body and Spirit Aerobics. 00:59 One of the things that people talk to me about 01:01 quite frequently especially when I find 01:02 out I am into health is about supplements. 01:04 I know one friend who constantly tells me about 01:08 how she takes supplements and how it makes you feel 01:11 so much better and her aging is going 01:13 in the opposite direction and I just sit there and listen, 01:16 but then I want to come right down to it. 01:18 She would tell me things like you know I just don't 01:20 feel as good I used to. 01:22 I don't have the energy I used to. 01:23 My joints hurt, I am thinking hum! 01:25 I thought you feel like you were going 01:27 the other direction as far as aging. 01:28 What meant she thought, she was actually getting younger 01:30 instead of older. Well, the reality, I don't think 01:33 you are gonna find health in the bottle, 01:34 but there is health out there. We will talk a 01:36 little more about supplements and why people 01:39 take them and what you might need or not need. 01:40 We are gonna talk more about that as we get into our 01:42 exercise program, but let's get started. 01:44 Helping me out today will be Cindy and Jonathan, 01:51 and we are all ready to get started here. 01:53 So, let's start by loosening up. 01:54 Let's bring the arms up and around. 01:57 Bring them up and around, bring them up and around, 02:03 and up and round, bring them up and around, 02:08 and up and around, bring them up and around, and up and up. 02:16 Now let's go the other direction. Up and around, 02:20 up and around, up and around, up and around, 02:26 up and around, up and around, 3 more times, and up and 02:34 up, okay. We gonna start our workout with some pushups, 02:38 so let me just smile Jonathan, okay, get on the floor. 02:43 Let's both you do them off your knees, okay. 02:47 It's always necessary to do the military style pushups. 02:50 Doing off the knees can still give you a good workout 02:52 effect. So let's go ahead and go down on my count 02:55 and back up, down and up, stay together down and up. 03:01 Both you hold it on the top. Back down and up and hold 03:06 and down and up and down and up, down and up 03:14 hold it, down and up, down and up, hold down and up, 03:23 hold down and up, hold down and up, hold down and up, 03:31 hold down and up, hold down and up, hold down and up, 03:39 hold 2 more times, down, and up and down, and up, 03:45 good job, alright, go and come out up. 03:49 Up feel good, right. Alright, hands behind the head. 03:53 Stretch your elbows back and now I'll give yourself 03:58 a hug and pull your shoulder blades apart. 03:59 This is just a stretching motion, trying to pull 04:03 your scapula part as much as you can. 04:05 Now getting behind the head, elbow is back 04:08 and stretch it through your chest and now 04:14 come back around. Alright, good. 04:21 Now we are going to step forward of your left foot. 04:24 Reach out with your right hand, 04:26 grab it with your left and pull back and reach out 04:30 and pull and reach and pull and reach and pull and reach, 04:37 pull, each way out, pull and reach, it's like your 04:42 sawing wood, and pull and reach, and pull and reach, 04:47 and pull and reach, pull and reach, and pull and reach, 04:53 and pull and reach. We are gonna do it 5 more times 04:57 and pull and reach, and pull and reach, and pull and reach, 05:03 2 more, and good. Now switch right leg on front, 05:09 reach out your left hand, grab your left wrist 05:12 with your right hand pull back, reach out, pull back, 05:16 reach out, pull and reach, and pull and reach, 05:22 and pull and reach, and pull and reach, pull back 05:27 and reach. Give yourself some resistance, 05:30 make a support, pull the shoulder blade back, 05:32 reach out pull it back, reach out and pull, reach out 05:38 and pull, reach out, pull it back and pull and pull 05:45 and pull and pull, 5 more, pull and pull, pull it and pull 05:56 and pull, 1 more time and pull, okay, good. 06:00 Okay, now you gonna take it palms over. 06:03 We gonna roll up towards our chin, 06:05 back down and up and down, up and down, 06:11 and up and down, and up and down, and up and down, 06:18 pull it up and down, up and down, very good, 06:22 up each way down and up and down, and up and down, 06:28 and up and down, and up and down, way up and down, 06:34 smile Jonathan there we go, and down and up, and down 06:40 and up, and down and up, and down and up, 5 more times, 06:46 and up and down, and up and down, up, 2 more times, 06:52 up and down, and up and down. Now we gonna roll 06:57 the shoulders way up, way up and up, roll up, 07:03 up and back and up and back, roll it up 07:07 and up and roll up and up, way up high, feel those 07:14 trapezius working. Try and touch your ears with your 07:17 shoulders, and up, and up and up. 07:23 Let's go the other way, up and around, up 07:26 and around, up and around, up and around, 07:31 up and around, up, keep going and up 07:34 and up and up, way up, and up and up, 07:41 10 more times; 1 and 2 and 3, 4, 5, 6, 7, 8, two more, 07:53 9 and 10. Okay, let's stretch that out, 07:56 put your right arm out straight. Bring it all the 07:59 way across your body. Put your left hand behind 08:02 your right elbow and pull. 08:06 Hold stretch for 10 seconds, release it while you 08:11 doing it. Into the nose, out though the mouth. 08:16 Help yourself to relax. Okay, left arm out. 08:21 Point the other direction, put your right hand 08:24 in behind your left elbow and pull. 08:27 Deep breath, pull out, breath in and smile. 08:34 Have a good time. Enjoy the fact that you can 08:37 move because lot of people can't. 08:39 Okay and relax. Alright, we are gonna start doing 08:44 some aerobic exercise, so we gonna start by 08:47 squatting. We are gonna cross the arms. 08:49 We are gonna squat down and come back up. 08:51 We are not gonna go very deep because we 08:53 just loosening up our legs, can you feet apart 08:55 little more Jonathan. There we go. 08:57 Turn the toes slightly out. Push the hips back. 09:01 Keep your chest up. Don't let your knees 09:05 go pass your feet. So down and up and down 09:11 and up and down and up. This is helping 09:15 to warm up our legs and get them ready for some 09:18 good aerobic exercise. 09:25 You are doing, alright. Okay, Jonathan, 09:28 you are doing, okay. Yup! Keep that smile on 09:30 your face all time, okay and so I thought. 09:34 Four more times, 09:42 okay. Now we are gonna start with some 09:44 with some side steps, so we gonna step through left 09:46 and bring the right foot in, step to your right, 09:49 bring your left foot in, okay let's keep that going. 09:55 Those who watching may be wondering 09:57 when he is gonna talk about supplements 09:58 once that can happen. Well, it's gonna happen 10:01 here in just a moment. We are get the workout 10:04 going here. And then while they exercise, I'll talk. 10:10 Well, may be this time all exercise you can talk. 10:14 No, no, takers, okay, alright, so you do the 10:18 exercise and I'll do the talking. 10:19 Okay, we can do that. Good, keep going. 10:25 Pick it up little bit. Hands on the hips, Jonathan. 10:29 Here we go, now we look good. Alright, 10:34 step and step, and step, and step, and step, 10:40 and step, step, stay together. 10:43 Left, right, left, right, left, right, left, right, 10:52 left, right, left, right, left, right, left, right, 11:00 left, right, left, right, left, right, stay with me 11:08 right, left, right, left, right, left, right, left, 11:16 right, left, right, left, right, left, right, left, right, 11:25 left, right, left, right, good, almost done. 11:32 Keep going with this anyway. We are long ways 11:38 from done aerobically. We are just getting started. 11:46 Okay, start stepping, go. Good, get the arms going. 11:51 So supplements, let's talk about it for few moments. 11:56 Some people are really into herbal concoctions. 11:58 Last I checked, disease was not caused 12:02 from herbal deficiencies, but yet people can 12:05 use herbs to help for medicinal purposes, 12:07 but you need to know what you are doing. 12:09 Step, little bit more faster. I had a woman, who 12:14 work for me back when I was in athletic club 12:15 and she had a sinus infection and a natural health 12:19 specialist recommended she take goldenseal. 12:22 So she took in a tea form and just really starts 12:25 slamming it down. She was a bodybuilder and 12:27 bodybuilders, we always had this philosophy 12:29 that more is better. A little bit works, 12:31 we need to take more. Okay, pick it up little bit 12:33 and so she did that. In the next morning, 12:37 two mornings later, excuse me I got a call 12:39 from her, she said, oh! I heard so much my, 12:42 my wrist hurts. Now it's my elbow, now it's my shoulder, 12:46 little bit faster. And she goes what's wrong with me. 12:50 I said sounds like you got the fastest on slot 12:52 of rheumatoid arthritis ever heard of 12:54 and so she went to a rheumatologist and he 12:57 called me up and try to give me some medical leaves 12:58 and I said wait a man you tell me she has an immune 13:01 complex without the antigen and he goes oh! You 13:04 understand this. I said, yes check goldenseal 13:06 and he goes what's that. I said, that's an herb 13:09 the people take. And so he bloom me off like 13:12 yesterday's garbage. But send her to an 13:14 internal medicine specialists, where she was 13:17 indeed diagnosed with having a problem with 13:19 goldenseal and the rheumatologist did say 13:21 somebody mention goldenseal and their 13:23 internal medicine specialists called me up and 13:25 said nice call. She has goldenseal toxicity. 13:27 The reality is that she went into an autoimmune reaction 13:31 that caused her 6 months of her life basically, 13:33 she didn't die, but for next 6 months she was such, 13:36 such extreme pain. She couldn't do anything. 13:38 She couldn't work for 6 months. 13:39 All because is weakened of taking mass and mass of 13:41 goldenseal. Okay, step it up little faster. 13:46 Now going to that's an extreme case and she 13:48 over did it. Not to say that the next couple 13:50 of goldenseal somebody would take that would happen, 13:52 but in that particular case she definitely over did it 13:55 and there are lot of other nutrients that can 13:56 happen with. Both vitamins A and D are toxic 14:00 in large amounts. Okay, step it up, step it up. 14:04 Okay, let's going to our lunge type motion now. 14:06 Okay, left, back, right, but I can't go very deep 14:11 because we just gonna keep the aerobics going 14:14 and left and right and left and right and left and right, 14:24 so it took her quite sometime to be feeling good again. 14:27 After just one weekend, when I find a lot of people 14:31 who think that they are gonna find their health 14:33 in the bottle, but here's another reality 14:35 we have to look at. If people are having chemotherapy 14:39 and if you give the group nothing, but saline solution, 14:43 which really would do nothing to them. 14:45 One third of most loss their hair Cindy 14:47 because they think they are going through 14:49 and so there is a lot to say about the affect 14:53 of parsible and throughout research projects 14:57 they find that the parsible effect will affect 14:59 to our people and that is why doctors are very 15:04 skeptical of accepting testimonies. 15:07 People get on some pills and they think 15:09 why don't the doctor pay attention to me 15:11 because his pills changed my life. 15:13 But the doctors know that the portion of those people 15:17 would get better just because they think they 15:19 will and that parsible effect will kick again. 15:21 Okay, back to the steps. I have got 140 and that 15:28 is what people look to prevent things like cancer. 15:31 One of the things to be found to be very beneficial 15:34 for men is reversing or preventing prostate cancer 15:38 by taking in flaxseed. Now here is the think they don't 15:41 realize that is flaxseed oil will actually increase 15:46 the chance of prostate cancer. 15:47 So the flaxseed will reduce it. 15:49 The flaxseed oil will increase it. 15:51 Okay, go little bit faster. Step it up. 15:55 Pick those legs up. And just in case 16:00 you are wondering Cindy, prostate cancer 16:02 risk faces same in women regardless. 16:04 Okay, just say you know. Keep stepping, pick it up, 16:11 pick it up, pick it up, pick it up, pick it up, pick it up, 16:16 pick it up, good pick it up, and step, step, faster now, 16:32 faster, faster, good. Step, step, step, good. 16:47 Okay, let's go back to squats. Another vitamin we 16:52 find that's so beneficial is vitamin D, 16:58 which is also called the sunshine vitamin, 17:01 which means if you go outside and get lot of 17:02 sunlight it will help you. But they find 17:05 if you need to take vitamin D supplementation 17:08 it will actually increase the risk of certain cancers. 17:11 So, it is much better off to go outside and get it the way 17:13 nature intended in the sunlight and actually 17:16 you will take plants sterile and cholesterols 17:18 in your body and convert them into vitamin D. 17:20 Right, keep going. And there is the old 17:25 issue with calcium and here is the dilemma, 17:27 what we need for vitamin D to do 17:30 is to be supercharged and so for women 17:32 who want to get calcium into their bones 17:35 they want to have vitamin D, but then they 17:37 go and take calcium and guess what Cindy, 17:40 calcium blocks vitamin D to be 17:42 converted into supercharge vitamin D, 17:43 so it's really quite dilemma out there 17:45 and that's why when people eat low amounts of protein 17:48 they actually will simulate more calcium then if they eat 17:51 high amount of protein or excuse me a high amount 17:54 of calcium. Okay, keep going. 18:00 Alright let's go back into our steps. 18:09 Now one vitamin that has been found 18:11 to be beneficial for vegetarians, total vegetarians 18:14 as if they take a little bit of vitamin B12 18:16 or to get some food that have been fortified 18:19 with B12 and isn't the God made a mistake 18:22 and how he made the food, as you said 18:24 through the super scrubbing that food takes place. 18:26 It does get rid of some of that back in the days 18:30 once upon a time if you want the carrots, you went 18:32 out to the garden, plug the carrot, knock the dirt off 18:34 and eat it, they get some B12 too. 18:36 Step more come on, pick it up, pick it up, 18:39 pick it up, pick it up. Just like teaching school, 18:43 when I start talking, you guys start slowing down. 18:47 Step, step, step, step, step, okay, higher, 18:53 higher, come on, step, step, step we got 3 more minutes 18:59 of this. Step, step, if you need at rest at home 19:03 you can do that, but I'm sure both are participants 19:08 would be able to keep it going. 19:13 And for vitamin B12 you actually 19:16 make half of the vitamin B12 you need in your 19:18 mouth overnight. So what you should do 19:20 first thing in the morning is to get some water 19:22 swirl it around your mouth and swallow it. 19:24 But lot of people when they get up in the morning 19:26 they go straight to the nursing cabin 19:28 and they take, I know, a mouthwash. 19:30 And guess what the mouthwash is, 19:32 it's an anti-bacterial agent, so it destroys 19:35 the bacteria plus the B12 19:36 and step, step, step, step, higher, higher, higher. 19:47 We got about 2 more minutes of this and then 19:49 we are gonna slow down and go through our 19:51 cool down. Let's pump the arms, pump the arms, 19:54 pump the arms, come on let's go, come on, 19:56 alright, come on just pick it up. 19:58 You are forcing me to get in here, alright. 20:02 That's the way it's got to be, that's the way it's 20:05 got to be. Pump it, pump it, pump it, 20:09 keep those arms going. Now we are cooking, 20:16 keep it up, keep it up, swing the arms, 20:21 swing the arms. Minute and half to go, 20:27 pump it, pump it, pump it. You are okay Cindy. 20:35 Jonathan. Alright, what about me, 20:44 you are not gonna ask how I'm doing. 20:48 How you do. I'm doing alright Cindy thank you. 20:51 Step, step, step, 1 more minute. Home stretch. 21:16 Won't be able to talk much now, 40 seconds, 21:28 30 seconds, pump the arms, straight up, straight down, 21:33 and 20 and now we are down to 10 to go, 21:49 pump them, pump the arms. Okay, slow it down, 21:59 nice gentle stepping out. We could use that as a cool down. 22:04 Now your legs to help your heart. 22:07 Go through the cool down pace. We gonna do 22:10 this for 2 minutes. That's sound okay. 22:13 Yep. Alright. Typically when people tell me 22:20 that some supplement they take makes them 22:23 feel so much better I don't try and take it away 22:26 because I know that part that is going to be the 22:28 parsible effect and if you trying something away 22:31 from somebody they get little bit irritable about it. 22:34 So I just trying and get across the people that 22:37 God made the food in its natural state to be consumed 22:41 and if you get it as course to natural state it is 22:43 possible you gonna be lot better off. 22:45 Certainly, there are awesome genetically engineered 22:47 foods out there, but you are gonna have some 22:49 real bad consequences on people if they are not 22:53 careful about what they are eating, but otherwise 22:55 we get the food in its natural state take them nice 22:59 variety of it, had it at the Black Hills we try 23:01 and do our own organic gardening. 23:03 We find that to be very beneficial and I saw 23:07 something really incredible that the average 23:09 earthworm will go through like 50 tons of dirt 23:13 during the year as it processes 23:16 all this material through it. 23:17 I know that was absolutely amazing. 23:19 I don't know how those little things could eat so much. 23:20 Okay, keep going we got about another 23:23 30 seconds of cool down. 23:29 Now your bodies are thanking you for two things 23:32 for doing another workout and for going down 23:34 under the cool down process. Your hearts is going oh! 23:37 Thank you, Jonathan. I needed some help. 23:39 Slowing down again and that doing that will keep the 23:43 legs working and pumping the venous blood back up, 23:46 which definitely increase your circulation. 23:52 And we are down to our last 4, 3, 2,1, good. 23:59 Okay, let's do little stretching, we are gonna 24:02 step out to the side. Stretch inside the thigh, 24:05 bend down, stretch into here. 24:16 Okay and switch the other way, 24:18 and remember something about supplementation 24:20 when you take some supplements 24:21 we are gonna counteract other supplements. 24:23 So if you load up on vitamin E it may have an affect on 24:26 another vitamin or vitamin B12. 24:28 So you want to make sure you are taking 24:30 what you need to take. There are lot of 24:31 nutritional experts who wish the vitamins and minerals 24:34 were actually a prescription because that way 24:37 there would be some control about who is 24:38 taking what? Okay, now we are going to 24:40 put one foot back, press it to the floor 24:43 and stretch the calf. You would feel good after 24:48 an aerobic workout because those calves 24:49 take a lot of work in the bouncing and pounding. 24:51 Keeping them stretch that will be very beneficial. 24:56 And we are holding each stretch 24:57 for about 10 to 15 seconds and then 25:00 we are gonna switch into the other side. 25:02 The front leg is bent. The back leg straight. 25:06 We are pushing the heel to the floor 25:08 and holding it, and about 10 more seconds 25:16 there. Okay, now we are gonna step out. 25:24 Put your right leg out upon on your heel. 25:27 Bend your back leg, lean forward, keep your chest up. 25:30 Here we go. Okay, your back leg is little bent there 25:35 Jonathan, okay, chest up and lean forward, okay. 25:42 And you should feel stretching back here. 25:46 Okay, switch. Left leg is out, right leg is bent, 25:50 upon the left heel, lean forward into it. 25:53 The chest is up. Okay, very good. 26:03 Back to the front, hands behind the back. 26:05 Okay, blow out, contract, bend over, up and lay back, 26:11 blow out, contract, up, lay back, blow out, contract, 26:18 over up and back, blow out contract, over up 26:25 and back, blow out, contract, over up and back, 26:30 blow out, contract, over up and back. 26:35 Okay, let's do some rotation of the trunk, 26:39 and turn, and turn, and turn, and turn, and turn, and turn, 26:55 and turn, and turn, one more time, and turn. 27:04 Good. Alright, well done, thanks a lot. 27:08 I remember hearing years ago 27:11 that on the average every year 27:13 in the New York sour system, tons of undigested 27:16 vitamin and mineral capsules are part out of there, 27:20 so that means a lot of things that people taking 27:23 are not being digested or simulate it properly, 27:25 so when we look a nutrition really what we are gonna do 27:28 is focus on eating lots of raw foods and vegetables 27:31 and whole grains and get back to the natural diet 27:33 as close as possible. God put the nutrients in the 27:35 food and if we claim his promises and we eat to 27:38 his glory, we will find awesome things happen. 27:41 But remember whatever eating for selfish 27:43 gratification, we are eating to glorify God 27:45 with our body. Remember Philippians 4:13, 27:47 which states, I can do all things through Christ, 27:50 which strengthen me. Thank you for joining us. 27:52 God bless you. We will look forward to see you next time 27:54 on Body and Spirit aerobics. |
Revised 2014-12-17