Participants: Dick Nunez (Host), Richard Nelson and Cindy Hanson
Series Code: BASA
Program Code: BASA000056
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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 before beginning 00:10 any exercise program. 00:15 Have you ever want to exercise, but simply lack 00:17 the motivation. That's we're gonna talk about next 00:20 on Body and Spirit Aerobics. 00:48 Hello, I am Dick Nunez Wellness Director of the 00:50 Black Hills Health and Education Center. 00:53 Welcome to Body and Spirit Aerobics. 00:55 Have you ever got up in the morning and looked 00:56 in the mirror and thought hmm I need a change 00:58 of lifestyle, but motivation is sadly lacking 01:01 when it comes to changing your diet and getting into 01:03 a regular exercise program. Well, 01:05 we're gonna talk about that as we get into our exercise. 01:08 Helping me out today will be Richard and Cindy. 01:13 We're gonna start by loosening up and while we're 01:15 gonna do that, is we just gonna reach out the right, 01:17 now reach for the left and then out with the right, 01:20 and now with the left, and now with the right, 01:23 and left, and right, and left. We're just warming up, 01:29 and right, and left, and right, and left, 01:35 reach out and reach, and reach, and reach, and reach. 01:40 So, its feel kind a good and reach, and reach, and reach, 01:45 and reach, reach out and stretch, and reach, and reach, 01:51 five more each way, and there is 2, and 3, and 4, and 02:03 5.Okay, squeeze your hands together and then turn 02:06 and press them out, draw back in, and push out, 02:11 and back and push, and back. Keep your tension 02:17 on your hands the whole time. The harder you push, 02:21 the more benefits you get, and press. 02:25 We're gonna start out by doing a little bit of upper 02:28 body work and then as we get into our aerobic training, 02:34 I'll start talking to you about motivation; 02:36 hopefully will help somebody today, and press out 02:40 and back, press out and back, press out and back, 02:46 and press and back, and press and back, 02:51 and press and back, and press out. 02:56 Let's go 3 more times, and push and back, 03:02 and push and back. Okay, let's go up and down, 03:06 and up and down, press up and down, and up and down, 03:13 push up and down, and up and down. 03:18 Five more, down, press up and down, and up, last two, 03:25 push up and down, last one up and down. 03:27 Okay, hands behind the head, push the elbows back, 03:35 stretch your chest and now you give yourself a nice 03:39 good morning hug. Pull the shoulder blades apart, 03:48 okay and relax. Hands behind the head again, 03:51 push back and one more time, give yourself a hug, 04:03 okay, good. Alright, for our back we're gonna get our 04:07 feet apart little wide and shoulder width, bend your 04:09 knees slightly, bend over at the waist. 04:11 Have your chest up, reach out, pull back into you 04:15 and then reach, and pull and reach, and pull and reach. 04:21 Squeeze your shoulder blades together and then 04:24 push them out as far as you can, together and out, 04:28 together and out, together and out. 04:32 Bend over just little more Cindy, there you go and out, 04:37 and pull and out, and pull and out. 04:40 Squeeze your shoulder blades back and out, 04:43 and squeeze and out, and pull and out, and pull and out. 04:50 Five more times and out, 2 and out, and 3 and out, 04:56 2 more, pull, and pull. Okay, stand up, reach up 05:01 and we're gonna pull down like this and reach back up, 05:05 and pull and up, again we're working on pulling 05:10 our scapula together, each time pull and up, 05:16 and pull and up, pull, reach up, and pull and reach, 05:23 and pull and reach, and pull and reach, and pull and reach, 05:31 and pull and reach, and pull. Five more times, 05:32 pull and reach, pull and reach, pull and reach, 05:39 our last two and pull, good. Alright, let's get 05:44 the arms out to side, we're gonna do some arm circles. 05:47 But today we're gonna walk them into the middle 05:49 as we do them. So, you churn the air and coming close 05:55 together. Okay, now let's reverse the direction 05:58 and go back out. Arm circles are good way to get 06:04 a good shoulder workout. Okay, back in the other 06:06 way, but if you have to put your arms down and rest 06:12 just a little bit. That's alright too for those at home 06:16 of course Richard and Cindy don't get that luxury. 06:18 Now, I don't say go back out yet, 06:21 I would stay with that command. 06:23 That's why I'm standing in the middle here; 06:26 okay now let's go back out the other way. 06:30 Okay, we're turning them out, turning them out, 06:34 turning them out. Okay, now we back out, 06:35 now we're gonna turn them forward and walk 06:39 them back in again. Okay, now let's rotate 06:46 at the other way and work our arms back out. 06:48 Okay and let's hold it right there, 06:55 this is a good part Richard. This will put a big smile 06:57 on your face, we're gonna hold it for one minute. 07:02 How you're doing Cindy? Fine. Fine, 07:04 good, I'm doing fine too, thanks for you're asking. 07:11 Okay, we're at 15 seconds; you should start to feel 07:16 the burns starting to creep in about now. 07:21 That was in a firm, I guess. 07:22 Yeah. Yeah, okay and so like I've said many times. 07:26 If you have to drop your arms at home, 07:29 do so and then put them right back up as soon 07:30 as you can. When the lactic acids starts building up, 07:33 if you put your arms down, you will get 50 percent 07:36 of your strength back in just two seconds and that 07:38 lactic acid will immediately start running 07:40 it's way back to the liver and comeback into the body 07:44 as glucose again, where the liver converts the lactic acid 07:47 back into glucose. So, it's really an incredible system 07:50 we have, down to our last five seconds, 07:53 4, 3, 2, 1 and relax. Now, let's roll the shoulders back. 08:06 You may not have heard that at home, 08:07 but Cindy gave a big sigh of relief when we put 08:09 our arms down. Okay, way up and around, 08:17 up and around, up and around. 08:23 Alright, let's go the other way, rolling shoulders feels 08:26 really good after doing a hard shoulder workout. 08:31 At least I like it. How does it feel for you Richard? 08:33 It's working. It's working. Okay let's go five more, 08:41 1 and 2, and 3, and 4, and 5. 08:47 Alright, let's stretch our shoulders out, 08:48 just put your right arm out straight, 08:50 and now point it over to the left as far as you can. 08:53 Reach up with your left hand, behind the elbow 08:55 and give it at steady pull. Don't reap on it, 08:59 make it steady, hold it. We're gonna hold for about 15 09:04 seconds. Should just feel stretch, it 09:07 should not be uncomfortable. Stretching is not designed 09:10 to try and make your joints so they hyperextend. 09:13 If you hyperextend your joint then it becomes weaker. 09:17 Okay, left arm out, point over the right, 09:21 put your right hand behind the left elbow and give it 09:24 a good pull. Okay, you are having fun yet. 09:35 Oh! Yeah. Okay. I'm fine. 09:38 You will in just a moment. Okay relax. 09:46 We're gonna do some squats to start into our aerobic 09:48 exercise, but we're gonna do our squats 09:50 with a little modification. We're gonna do 10 09:52 second repetitions, okay. So, I want good form, 09:55 cross your arms across your chest, and get your feet 09:58 apart just a little more and so when you start 10:00 your squat, the first motion is gonna be pushing 10:02 your hips back. But you still keeping your chest up, 10:05 so it's like you are reaching your gluteus maximus 10:08 for a chair little bit behind you, okay. 10:11 So, we're ready 1, 2, 3, 4, 5, 6, 7, 8, 9, down, 10:21 down, down, down, down, down, down. 10:23 Okay and start back up slowly 1, 2, 3, 4, 10:27 5, 6, 7, 8, 9, 10, back down, 2, 3, try and stay smooth 10:37 4, 5, 6, 7, 8, 9, 10. Up slow, 1, 2, 3, 4, 5, 6, 7, 8, 10:50 9, back down, try not to bounce on the count, 10:53 just try and go steady 3, 4, 5, 6, 7, 8, 9, 10 11:02 and up 1, 2, 3, 4, 5, 6, 7, 8, 9, back down 1, 2, 3, 11:14 4, 5, 6, 7, 8, 9 and 10. Up, 2, 3, 4, 5, 6, 7, 8, 9, 11:31 back down 1, 2, 3, 4, hips back 6, 7, down, 11:39 down, down, down. Up, 2, 3, 4, 5, 6, 7, 8, 9, 10 and 11:52 down 2, 3, 4, 5, 6, 7, try and go way down Cindy 8, 12:01 down, down. Now, up 1, 2, 3, 4, 5, 6, 7, 8, 9, back 12:12 down, 2, 3, 4, 5, 6, 7, 8, 9, 10 and up 2, 3, 4, 5, 6, 12:28 7, 8, 9, back down 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 12:40 And up just a little bit and hold that for twenty 12:44 2, 3, 4, 5, we're doing great 6, 7, 8, 9, 10, 1, 2, 3, 4, 12:57 5, 6, 7, come out of it. Stepping go ahead, 13:02 start stepping and do it step, step, step, very good. 13:09 Now, we're having fun right Richard. I bet. 13:11 No doubt now. Now when we do squats we wanna 13:15 make sure the knees stay over the feet and both 13:19 of our participants were doing it very well, 13:21 very important to do that. Otherwise if you shut, 13:24 shoot your knees out past your feet, 13:26 then you can start irritating your knee and 13:28 that's why it's important to sit back into the squat 13:30 that allows you to get in proper form and then 13:33 you just try and keep your chest up. 13:37 Now, we're getting into the Aerobic part. 13:41 So, we'll start talking about motivation here a little bit. 13:44 Motivation is really comes down to discipline. Often 13:47 times you think of discipline is a bad word because 13:50 when we're disciplined as a child we feel like, 13:53 oh! we are in trouble, but for the parent, 13:55 when you discipline a child, what you really trying 13:57 to do is teach them lessons, so they won't make the 14:00 same mistakes again and so when you take the word 14:02 discipline. It is from the same route word is disciple 14:06 and if somebody says. I'm discipline when it comes 14:09 to exercise. What are they saying? 14:10 They're saying I'm gonna do it, I'm motivated, 14:13 nobody is gonna have to twist my arm. 14:16 Okay, let's pick it up just a little bit and in our society 14:21 today we see a great lack of motivation 14:23 and discipline especially amongst our youth because 14:26 they too busy wanting to watch the television 14:28 or play on their computers and so forth, 14:30 and there are so many people out there trying 14:31 to make a fast dollar and that becomes their main 14:34 motivation. And that motivation shouldn't 14:36 be about money, it should be about serving God 14:38 and using our abilities to our fullest. How are we doing? 14:44 Alright. Okay let's transition to a different movement, 14:47 hands on the hips. Let's step back with the left, 14:51 comeback in, back with the right, back in, 14:53 step back with the left and right, and left and right, 15:00 and left and right, and left and right, and left and right, 15:08 and left and right, and left and right, and left and right, 15:17 and left and back, and left and right. 15:24 Step back, step back, and back, and back, and back, 15:31 step back, step back, and back, step back, and back, 15:38 step back, and back, and left and right, left, right, 15:46 10 more seconds and left and right, left and right, 15:52 and 3, 2, 1. Go back in your step. Another aspect 16:01 of motivation is nobody can do it for you. 16:05 The Bible tells us to workout our salvation 16:07 with fear and trembling. One time, we had a couple 16:11 of sisters come to our wellness program. 16:12 One was extremely fit, one was just the opposite 16:16 and the one that was not very fit was very overweight, 16:18 severe diabetic to the point where they're gonna cut her 16:20 legs off. In last desperate attempt to help her, 16:23 the fit sister paid for both of them to come out 16:26 to our wellness program. Within three days, 16:28 the unfit sister had her glucose drop 88 points, 16:33 the fit sister was thrilled, and so was the unfit sister. 16:35 She went up to call her husband and told him 16:38 the good news and said I miss you and he said 16:41 well come home then. And so she started packing 16:44 her bags to go home and the fit sister goes, 16:46 what are you doing. Well, my husband misses me, 16:48 so I'm going home and she said all is you told him 16:51 is you missed him and he replied just to come home 16:54 then, and she said how do you know that. Well, because 16:56 I know him and that's just the way he is and so the fit 16:59 sister being beside herself called the husband 17:01 and said look my sister, your wife is doing so well. 17:05 Let's keep her here and he goes, 17:08 if she wants to go come home let her go and he said 17:10 well look, and she said look. I paid for the program, 17:13 you come and take my place, you're my treat and he said 17:16 no and she said why. Because that's a health place 17:19 and I'm not interested in getting healthy he said 17:22 and finally the sister pleaded she said don't you 17:25 understand there if my sister, your wife leaves here. 17:28 She could die and the husband said I don't care. 17:34 There was nothing else she could say, so the unfit sister 17:37 climbed in her car and go away and the fit sister 17:40 came up to me and said now what do I do and I said well. 17:43 Now, you have a reason to stay because 17:45 now you have stress and she goes that's right why 17:48 should I let her back, I wanting to help herself get 17:51 in my way of keeping a happy and healthy life. 17:54 So, we have to be motivated and nobody can do it for us. 17:58 Okay, how we doing, we still step in away. 18:00 Alright, let's pick it up just a little bit. 18:08 I know that's kind of sad story, but definitely proves 18:10 a point, you know. That's right. 18:13 Of course there is a lot of ledge we know, 18:14 you can lead a horse to water, but you can't make a 18:17 drink, what we're gonna say Richard. 18:18 A loving husband. A loving husband, 18:20 that's right. Okay, we're gonna do some side steps, 18:23 let's go to our left and step, and step, 18:26 and together step, step, step, step, step. 18:33 Okay, let's bend the knees, by bending the knees 18:39 we put more stress upon the thighs. 18:42 Make a little bit tougher movement or maybe 18:46 you notice that. Yeah. 18:47 Okay, starting to get warm yet Richard. Yeah. 18:54 Okay, Cindy. I'm fine You're fine, okay we will 18:58 work a little harder then. Thanks Cindy. 19:02 That's what you call teamwork. Okay bend the knees. 19:13 Keep working on, keeping those bend, 19:17 right, left, right, left right, left, right, left, 19:25 right, left, right, left, right, left, right, left, 19:34 right,left, right, left, right, left, right, left. 19:38 Ten more 1 and 2, 3, 4, 5, 6, 7, 8, 9, back into your step, 19:57 very good. Okay, let's try and lift the knees high. 20:05 Richard you got this marching motion down, very good. 20:13 That's one of the reason why personal trainers 20:15 are so popular nowadays because people lack 20:17 the motivation to get into an exercise room and do it 20:20 themselves and so it helps them to be accountable 20:23 if somebody there to waiting for them, 20:25 to help them get through their phases. 20:28 It helps. It helps, in fact I trained Richard. Yeah. 20:33 And I try and help him stay motivated. Yeah. 20:37 And of course, lot of that from a trainer point of view. 20:39 I have to be motivated myself, so if I didn't workout 20:42 myself in a virtue no I didn't workout. 20:44 You probably would look for a different trainer, 20:45 I would imagine. It could be. 20:50 Okay, keep stepping up. That's why I feel it's really 21:00 important when we go to Church, 21:01 we wanna know that our minister is motivated 21:05 for what's going on there. Because that makes 21:07 a big difference, how motivated the minister is, 21:09 how motivated the Church will be. But then again, 21:12 if we have motivated church the minister will then 21:14 motivated. So, it's easy to point fingers at somebody 21:17 else and go well they are not motivated well. 21:18 You can't worry about the next person, 21:21 I was like worry about is me. Okay, step it up little more. 21:33 Okay we're gonna step hard for the next minute 21:35 and a half and then we will start cooling down Richard. 21:40 Okay. Alright, that's sound good. 21:43 That put a twinkle in your eye Richard. Okay, 21:46 let's step it up, step it up, pump the arms. 21:50 There we go pump it and pump. One of the greatest 22:02 things we can hear when we work people out 22:05 is tell me what I need to do and I would do it. 22:09 That motivation they, when somebody comes out 22:11 to our wellness program if they are the smoker 22:14 and they wanna quit smoking. My first question is, 22:17 do you want to quit? And if they say no. 22:19 Well, then you really can't do anything to help him. 22:22 If they say maybe, well then maybe we can help you. 22:25 But when they finally say yes I want to quit, 22:26 then we can finally say yes, we can help you. 22:29 But we got to have the motivation. Alright, keep 22:31 stepping, way up and way up, down to our last 22:37 20, step, step, step, step, step, step, step, and down 22:47 to our last 10 Richard, finish line common. 22:50 Alright, Richard is gonna feel old college style. 22:55 Okay and slow it down and start walking slower, 23:00 still keep the knees coming up and let's just do it 23:01 slower. That's good perfect, keep the arms swinging, 23:08 there we go. By getting the arms swinging too, 23:11 we get more total muscle movement that's why 23:14 there is lot of machines out there that are designed 23:17 to work both lower and upper body like a lot of the 23:21 elliptical machines that are popular to have an 23:24 upper body mechanism to go along with the lower 23:25 body or rowing is an excellent exercise. 23:28 Because it's brings in so many muscles and when 23:33 you're swinging the arms if you want to use hand 23:35 weights at home, you can do that. 23:36 Just never put weights on your ankle, 23:39 while you're doing your exercise because that will be 23:41 pulling on your knee, every time you lift your leg 23:44 up and can be start, it could start to cause 23:46 some knee problems. So, you can use them in your hands, 23:49 put them on your wrist, but don't put them on your ankles. 23:56 Okay and let's slow it down a little bit more. 23:59 The only thing we're doing here is we're keeping 24:01 the legs moving. So, they will act as a secondary pump, 24:04 pushing the venous blood back up to the heart. 24:07 So, we're not gonna put it a large demand on the heart. 24:11 You can have somebody who is extremely fit, 24:13 but if they can still have bad arteries and if they stop 24:16 suddenly after a hard exercise, that can be the last 24:20 thing to do. So, very important to cool down. 24:25 If you're a basketball player or racquetball player 24:27 or tennis player after you're done with your match 24:30 or your game, take a little walk. Let your body 24:33 cool down that way just don't go sit on the floor. 24:38 Okay, we're down to our last 20 seconds, 24:40 Cindy you're gonna make it. Oh! Yeah. 24:42 Okay, good, Richard we're got that nice glow like 24:45 you usually do. Yeah. 24:47 Richard has very efficient cooling system, 24:51 means he sweats easily. Okay and let's just calmly 25:01 do some nice little side steps, go left, okay 25:04 and right. Just real easy, real easy, let's go about 25:18 10 mores seconds worth, nice and relaxed. 25:29 Very good, okay now let's do some turns, and turn, 25:38 and turn, and turn, and turn, and turn, and turn, 25:51 and turn. Alright, folks we're done, good job. 25:56 Thank you. During my younger days when I was 26:01 involved in lot of heavy weight lifting, bodybuilding, 26:03 power lifting and so forth, my whole life was 26:06 obsessed with that. My motivation was simply 26:09 for my own glory and whenever I had a bad day 26:12 nobody dare be around me. Because I would be so 26:14 frustrated, but years later as I got more involved 26:18 with my Christian walk, I totally changed my attitude 26:21 when it came to working out. Instead of training 26:24 for my own personal glory, I started training for the 26:26 glory of God. Now, if I have a bad day in the, 26:29 in the workout room. I don't worry about it because 26:32 it isn't me, I'm doing it for God's glory and I like 26:35 what the Apostle Paul always talks about, 26:37 that isn't he but Christ who lives through him and so 26:40 when we exercise that's what we need to be 26:42 focused on. I find it sad, when I see people get bit 26:45 by the bodybuilding and power lifting bug because 26:49 it come totally obsessed with how they look 26:52 and how much they're lifting and so when they ask 26:54 me about it, I said look the first thing that I do 26:56 is change what your motivation is. Your motivation 26:59 cannot be for self glory, its got be to serve God 27:03 with your body, very, very important to do that. 27:07 So, I had a 180 degree turn on how I looked at 27:11 training and I actually got stronger at the age 27:14 of 46. I was able to bench press 500 pounds as 27:17 opposed to 455 back when I was 20. 27:19 I got stronger and healthier by eating twice a day, 27:23 training just 15 minutes three times a week 27:26 and training for the glory of God as opposed to seven 27:29 days a week, 4 hours a day eating three pounds 27:31 of meat, gallon milk, half dozen eggs everyday 27:34 and training for self. And remember to claim the promise 27:37 that we always claim here on Body and 27:39 Spirit and Body and Spirit Aerobics and that's 27:41 Philippians 4:13, which promises that we can do 27:45 all things through Christ which strengthens us. 27:49 Thank you for joining us. I hope you had a good workout. 27:51 God bless you and we will see you next 27:53 time on Body and Spirit Aerobics. |
Revised 2014-12-17