Participants: Dick Nunez (Host), Jonathon Hopkins and Megan Frasier
Series Code: BASA
Program Code: BASA000057
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00:02 The following program is designed
00:03 to demonstrate simple workouts 00:04 that you can use to improve your health. 00:08 Be sure to consult your physician before 00:10 beginning any exercise program. 00:15 How much can your attitude affect your workout 00:17 and your overall health? More than you might think 00:19 stay tune to find out more on Body and Spirit Aerobics. 00:50 Hello, I am Dick Nunez, Wellness Director of the 00:52 Black Hills Health and Education Center. 00:54 Welcome to Body and Spirit Aerobics. 00:57 If we come across somebody with an attitude, 00:59 it can be very difficult and it can also affect your 01:02 overall life, your health, and those around you. 01:05 We're gonna talk more about how your attitude affects 01:07 your workouts and your life, as we get into our workout. 01:11 Helping me out today will be Jonathan and Megan. 01:17 And we're gonna start by just gently warming up, 01:19 by reaching out and now with the left and right, 01:23 and left and right, reach out and reach, and reach, 01:29 twist the trunk as you do it, reach out. Don't strain, 01:33 we're just warming up. You save the straining for 01:38 later. Sounds our attitudes are good and we're willing 01:42 to work, and reach, and left and right, and left 01:50 and right, and left and right, and left and right, 01:55 and left and right, and left and right, and left 02:00 and right, five more, there is 1, and 2, and 3, and 4, 02:11 and 5, good. Okay, we're gonna start our workout with 02:14 Jonathan's favorite back exercise. So, get down in 02:17 like a pushup position. But we're not doing a pushup 02:21 right now, go and start in the up position. 02:24 Okay and come down through, keep the arm straight 02:27 and then back up, come on down and back up, way up 02:32 high and down. Now, way up, stretch, okay and down, 02:39 come way up and down, and up, and down and up, way up, 02:48 and down and up, and down and up, and down, press up 02:58 and back, down and up, and down and up. 03:04 We're gonna 10 more and down, there is 1, down 03:11 and 2, down and 3, down 4, down and 5, down, way up 6, 03:25 and down and 7, down and 8, two more times and 9, 03:35 last one, way up 10. Okay, go and take a heave for a 03:39 moment. That feel good? Okay, alright. 03:45 You're warm now Jonathan. Oh, yeah. 03:47 Okay, we're gonna do some 10 second pushups. 03:50 Jonathan, you will do regular military style; 03:52 Megan you will do modified off your knees, 03:56 10 second pushups you done very slowly. 03:58 Strain your body out more. Okay hips down, 04:01 there we go. Okay ready, 1, 2, 3, hold down Megan 4, 04:08 5 down slow 6, 7, 8, 9, 10, up slow, no 1, 2, 3, 4, 5, 04:18 6, 7, 8, 9, 10. Back down, 1, 2, control the balance 04:26 4, 5, 6, 7, 8, 9, back up 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 04:41 and down 1, 2, 3, 4, strain your body out, 6, 7, 8, 9, 04:51 10. Up slow, 2, 3, 4, 5, 6, 7, 8, 9, 10. 05:01 A down and hold, strain your body out Megan 1, 2, 3, 05:08 4, 5, 6, 7, 8, 9, 10, good. You feel that one. Yeah. 05:18 Okay, come on up let's stretch out, 05:21 we're gonna reach back, let your chest stretch. 05:28 Okay and cross it, okay reach back. 05:38 Let you chest stretch and cross, pull it apart. 05:52 Alright, arms out, time for some arm circles, 05:57 just bring them around. We're doing a fairly 06:01 intensive upper body workout today, 06:03 even though we just gonna be doing this three main 06:05 body parts. But it still give us something to 06:09 remember the workout by. Now, make those circles 06:13 bigger and then we will be getting into our aerobic 06:15 exercise and we're gonna be using lunges as our 06:18 launching point to get our legs warmed up for more 06:22 aerobics, okay let's go smaller and then we will 06:26 talk little more about attitude. 06:32 I think all of us are aware of what a bad attitude 06:35 looks like. Now, we try and avoid people with bad 06:39 attitude. Okay, and make them bigger, were somebody 06:44 who is constantly negative. 06:50 Okay and smaller. One time, I was preaching a sermon 06:55 and I asked how many people like being around positive 06:58 people. And, of course, everybody raised their 07:00 hands. But, we had one person in the church, 07:02 who was pretty negative and every time we had board 07:05 meeting and I was the head elder. 07:06 So, I was leading out in the board meeting, 07:08 she would crusade all the time and then I always 07:10 dreaded when she would look up. Because I knew she is 07:13 gonna have something really mean to say and so this 07:15 one day I'm doing the sermon and I said how many 07:17 of you like negative people, her husband put his hand 07:20 in the air and I broke out laughing from behind the 07:23 puppet, I wasn't anticipating that. 07:24 Okay, let's hold the arms out straight and okay, 07:29 nice and straight palms down and you'll start to feel 07:32 little lactic acid building up in your shoulders 07:37 and when you do that, if you drop your arms for a 07:40 moment. Then you can return some, some of that strength 07:45 back, like Megan drop your arms for a moment. 07:47 Go and drop the arms. Okay, now comeback up into it. 07:50 See how much easier that made it. Yeah. 07:51 Just for two seconds, two seconds, you get 50 percent 07:54 of your strength back. No Jonathan you don't get to 07:55 do that. Somebody is got to hang in there with me. 08:00 How did you that? That's something Jesus was 08:04 constantly working out with people all through his time 08:07 on earth because he was working on their attitudes. 08:10 Because so many people put stumbling blocks before 08:12 others and, Oh!! They don't carry burdens, 08:15 they shouldn't have to carry. And after seeing, 08:19 it frustrated Jesus the most when people had 08:21 the attitudes like that. Okay, we're down to our last 08:28 10 seconds. Starting to feel it again. Yes. Okay. 08:33 Are you? Yeah, thank you for asking, 08:36 okay and down. Okay, let's roll the shoulders; 08:42 always feels good one stand though. 08:46 You see when it comes to workout attitudes, 08:48 it's so important because lot of times people will 08:51 watch a hard workout and they go oh, that looks 08:53 horrible then Jonathan will say, Oh! That was fun. 08:57 They can't understand why a hard workout is so much 09:00 fun. Why do you think its fun Jonathan? 09:03 The result you will feel for the next several hours. 09:05 The result you feel for the next several hours. 09:09 Okay, now let's go other way; way up at those 09:13 shoulders, way up, touch the ears. Smile Megan, 09:20 you're having a good time. Okay, let's go about 10 more 09:27 that feels good, 5, 6, 7, 8, 9 and 10, good. 09:38 Alright, let's get into a lunge position, go out with 09:41 your right leg and we're gonna go, put your hands on 09:43 your hips and do five on that spot 1, 2, 3, 4, 5, 09:51 now back switch to left, 1, 2, 3, 4, 5. 09:57 Now, back to the right 1, 2, 3, 4, 5. 10:04 Keep switching, when we're doing our lunges 10:06 we're making sure our knee stays over our foot, 10:09 very important. So, you don't hurt your knee. 10:13 If you go past your foot, it can cause problems, 10:16 we wanna keep our chest up. Let's go just a little 10:18 bit slower, you're bouncing just a little too much, 10:20 that's better, much better, wanna have control. 10:24 Little deeper Megan, feel it work. Okay and left, 10:32 slowly, slowly control it, enjoy it. Okay, if you do it 10:38 too fast; you won't get the full enjoyment out of it. 10:45 Okay and switch, okay and switch, little slower. 11:00 It's easy to get going fast when we're doing some 11:02 like this, we wanna keep concentrating on, 11:04 keeping it slow and control, back out, 11:08 starting to feel yet Jonathan. Oh! Yeah. 11:10 Megan starting to feel yet. Yeah. 11:11 Okay, that's but I need to know. Okay how about the 11:14 left, so I'm still doing fine. So, I don't feel it 11:18 again. Okay, we gonna two more on each side. 11:28 Okay and this is 1. Okay, let's go right side again. 11:35 Now, lunges are also an exercise that can create 11:38 lot of soreness so. If you haven't been working out, 11:41 you might want to curtail your exercise pretty quickly 11:45 as soon as we're done here. 11:48 Okay let's get into our step. 11:54 So, lunges in exercise can be easily over done 11:58 and so if you do that little bit soreness the next day 12:01 because of them, I think you wanna do is not get a bad 12:04 attitude and give up, but do a few lunges the next day 12:08 and that will help you to bring it back around again. 12:15 I have seen a lot of people in my career, 12:17 who fight us tooth and nail when it comes to exercise 12:21 because their attitudes are such that they just don't 12:23 wanna do what you are asking them to do. 12:25 But, I remember one particular fellow, 12:26 who actually went through the mission cause of 12:28 evangelism; let's step it up a little bit. He was 63 12:32 years old, he was wearing a neck brace. 12:33 His wife had recently died and he was to the point of 12:38 way to commit suicide, he was so depressed. 12:40 And as a last desperate attempt to find some meaning 12:43 in his life, he took the mission cause of evangelism 12:46 that was held at the time out at the Black Hills by 12:48 Louis and Carol Torres and while he was there he came 12:53 up to me because exercise was part of their routine. 12:56 We had a young couple, who absolutely refused to do 12:58 any exercise and right after them came this man 13:01 and he said I don't know what I can do, 13:03 but whatever I can do I will do it. 13:06 And that's the attitude that we need and when we 13:08 started him out, we started him out by just raising 13:11 his arms up five times that's all I could do, 13:13 20 pounds on a pull down five times and fives squats, 13:17 where he can only go around about this far down 13:20 and that was his five, five workout and he was really 13:22 happy with that. Okay, we will finish that story in 13:24 just a moment. Lets go ahead and do some side steps 13:26 now go to left and right, bend the knees, here we go, 13:36 okay Jonathan you gonna have to watch your speed 13:38 because you always wanna go much faster then 13:41 anybody else I have up here including me. 13:48 I'll try to contain myself. Okay, well until you get a 13:50 black shirt of your own, you gonna have to. 13:55 Okay keep the knees bent. Little slower, 14:03 bend the knees feel the legs work. 14:06 Feeling your legs Megan? Yeah. 14:07 Okay, Jonathan? Oh! Yes. Okay. 14:15 Yes, I feel mine too thanks for asking Megan. 14:25 Now at home if you can't bend your knees very much 14:28 while you're doing that, that's okay, you can just do 14:31 it from the upright position. 14:40 We gonna try and take this for another minute 14:43 and 15 seconds. You'll also be feeling this in your 14:50 abductors and adductors of your hip, which is also a 14:54 good thing. Up strengthen the hips, 14:59 I have seen people avoid hip replacement surgery 15:02 because they simply got 15:03 their legs back in shape. 15:10 A lot of problems could be overcome with little 15:13 exercise putting some muscle back, 15:15 where it's supposed to be. 15:18 Bend, bend the knees, 15:27 down to 30 seconds then we're gonna back 15:30 into our step again. 15:37 Down to 20, 15:53 okay and let's transition back into your step. 15:59 So, anyhow over the next three months as this 16:01 fellow was doing his workouts some 16:03 amazing things took place in fact three months 16:05 later he was now using 20 pound dumbbells 16:08 to do his lateral raises. 16:09 He was using 120 pounds on his pull downs 16:13 and was using a 135 pound barbell 16:15 to do 20 repetitions of deep squats. 16:18 He now that he lost seven inches off of his belly. 16:21 And he had this whole transformation 16:23 in fact when he had graduation he said 16:26 I had expected to do spiritual rejuvenation 16:28 while I was here, but I didn't expect a physical 16:30 one but he goes I now see how much our physical 16:33 body and our spiritual body work together. 16:36 And so he went back to his home in Nova Scotia 16:39 and became a Bible worker and he was having 16:42 such tremendous success with his Bible 16:44 working skills they made him a pastor, 16:47 here is a 63-year-old man who had never 16:50 gone to college to take theology 16:52 and never gone through seminary, 16:53 who was ready to commit suicide because 16:55 his wife had died, goes through a three month 16:57 training program get himself in shape 16:59 and because he is sharing what God 17:01 has done for him, he was able to become a 17:03 a minister and then minister to other people 17:05 at the age of 63. We serve an awesome God. 17:09 But his attitude was right and that's the big key, 17:11 okay let spick it up. 17:15 Speaking of attitude we need to put it in gear. 17:23 Okay Megan you keep stepping. 17:25 Jonathon you get into a jog, there we go. 17:33 It's a good way to really pick the heart up; 17:35 we're working on pumping the arms hard. 17:37 So, we are working those muscles as well. 17:46 If your attitude towards working out 17:48 is to glorify God with your body 17:51 then you will find yourself becoming much more 17:53 successful and the same thing goes with our 17:56 dietary pattern. If our diet is done for the glory 17:59 of God and our attitude is in that way, 18:01 it will help us dramatically to have 18:03 much better success. Unfortunately too often 18:05 people get there diet under control 18:06 and then they wanna go around and beat 18:08 other people over the head with what they 18:11 learned and that's not the way to go. 18:14 In fact, I learned a valuable lesson 18:15 from rock climbers one time Jonathon 18:17 although I'll never do that, 18:18 and I saw these rock climbers and there was 18:21 about 7 of them who are gonna go up 18:22 and the one that went up first was the best climber. 18:26 He went up first and set the pitons 18:28 and got up to the top and instead of celebrating 18:31 and rejoicing he laid down and made sure he guided 18:35 each climber up safely. Telling them to watch out 18:38 for certain spots, telling them to secure 18:40 themselves right there and he made sure 18:42 all the climbers way up safely 18:44 and then they all rejoiced together 18:46 in their accomplishment and then when 18:47 it was time to go back down he went down first, 18:51 oh no excuse me. He made sure every person 18:52 got down and then he finally took everything 18:55 down and came down himself. 18:56 And I thought Wow! What an awesome 18:58 spiritual lesson, if our churches were more 19:00 like that they would be full because it's about 19:03 helping people to overcome their obstacles by love 19:07 and helping them to make decisions 19:08 not by pounding them over the head 19:10 with what we might have overcome. 19:12 In fact, the Bible says that it talks about 19:16 in our weakness are we made strong 19:18 and then when we are strong because 19:19 we know we are weak then we would turn around 19:21 and help our brothers and sisters in Christ. 19:24 Alright step it up little more, getting warm. 19:29 Yeah. Jonathon, oh, yeah. Okay Jonathon wanna 19:32 good hard workout today, 19:34 so what we're gonna do that we actually 19:36 taken this running a little bit longer 19:38 we usually do and they are probably wondering 19:40 how long that's gonna be right now. 19:42 Actually, we gonna go at this pace for another 19:45 minute and 10 seconds. 19:47 Pick it up Megan pick it up, knees up, 19:51 oh yes, oh yes, looks good. 19:59 I know when Jonathon starts breathing hard 20:01 we've got a good workout going. 20:03 Now at home if you need to slow down please do so. 20:06 we always want to take exercise at your own pace 20:09 and of course when people are watching 20:10 Body and Spirit you gonna be in all 20:12 shapes and sizes and you gonna be 20:14 in all different ways of fitness, 20:17 some are gonna be very fit, some are not 20:18 gonna very fit at all, some are gonna be 20:20 just sitting in a chair and you could still be 20:22 doing the movement of your feet just 20:25 sitting in the chair if your attitude is one 20:27 that you wanna accomplish whatever you can. 20:31 Okay, we are down to our last 25 seconds. 20:36 And then guess what we get to do? 20:40 You get to start cooling down. 20:45 Okay finish line, finish line, 20:47 up, up, up, up, up, up, up, up, up. 20:57 okay, now don't go real slow now just go 20:58 about half speed of that, that still little bit 21:04 drastic just to turn off the afterburners 21:07 so we gonna go back about this pace 21:08 and we will slow down little more. 21:15 Okay keep those arms pumping though, 21:18 wanna keep these main muscles move 21:19 as we can to maximize the ability. 21:25 One of the things I always tell our 21:27 Wellness guests when they come to our program 21:28 is I tell them for those who want to loss weight 21:31 stay off the scale because they get obsessed 21:35 with how much they weigh and it affects 21:36 your attitude. And when you're stressed 21:38 out guess what happens to somebody 21:40 who is overweight the body doesn't wanna 21:42 release fat. So in order to burn fat properly, 21:45 we wanna stay relax and let things happen. 21:47 And it's the same thing when it comes 21:49 to our blood pressure and our blood sugar, 21:51 if we stress out about them then 21:53 they stay elevated, if we relax, let go, 21:56 let God our attitude totally changes on that 21:59 then we see fantastic results. 22:01 Alright, slow it down some more. 22:07 Now the respiration is starting to slow down, 22:09 the heart is starting to slow down, 22:11 and the legs are acting as a secondary pump 22:13 for the heart to help it start slowing down, 22:15 as I've said so many times on this program 22:18 there are three aspects of aerobic exercise, 22:20 there is a warm up, there is a actual training 22:23 phase and then there is a cool down period. 22:25 But, right now we are going to the cool down period, 22:27 which is most peoples favorite. 22:30 Because that first part can be little bit difficult 22:32 because it takes couple of minutes to get into 22:34 the aerobic phase when people start walking 22:36 often times those first couple of minutes 22:37 of the toughest then once they get going 22:39 and the body says okay we are gonna do 22:41 some workout let's release the grease 22:42 and get them going and so then they start 22:44 burning fat more effectively. 22:46 We are down to our last 10 seconds, 22:49 nice and slow there, and then we gonna 22:51 finish off with some easy side steps, 22:55 we will do one minute of that okay ready 22:57 and start left, and right, nice and easy. 23:09 Now what we're gonna do is we're gonna 23:11 finish off with some stretching 23:14 and will be done with our workout. 23:21 I find that when people are battling 23:23 their attitude if they get into change their 23:26 lifestyle in fact they found this in correctional 23:29 centers for adults and for young people 23:32 when they give them a healthy diet and give them 23:34 regular exercise they find their whole attitude 23:36 start to change. 23:43 And sometimes people just need positive role 23:45 models in their life to help them to see a 23:48 different way that motivates them. 23:57 Okay good, okay put your hand on my shoulder 23:59 and let's go and stretch out the quads. 24:02 When I was doing prison ministry work, 24:03 we had a fellow who was supposed to have 24:04 a terrible attitude and after working with him 24:07 for a while some of the other inmates came up 24:08 and asked me what I've done to him because 24:10 he was now very kind, apologetic, 24:13 he said thank you, excuse me, good morning. 24:16 They said what have you done to him 24:17 and I said I haven't done anything the Holy Spirit 24:19 has 'coz he sees something that he wants 24:21 and his whole life changed. Alright let's switch 24:26 the other side, okay on the stretching here, 24:32 Jonathon go ahead and show a modified stretch, 24:34 where you don't get all the way of the ankle 24:36 because some people aren't gonna be 24:37 able to do that, now Megan tries to wrap her leg 24:40 around herself twice when she does hers 24:41 and so not too many people can do that. 24:46 But, doing a stretch like this we have lot people 24:48 who come to our Wellness program at first 24:50 that's how all they can do. 24:51 And then later on they can get to their ankle. 24:52 Great go and get your ankle again or your foot 24:55 whatever you get all, and they are really excited 24:58 that they can now get hold their ankle because 25:00 that was their big goal at first. 25:01 Alright lets go ahead and relax, 25:03 lets stretch your hamstring, 25:05 bend the back leg slightly, step out, 25:07 lean forward, chest up, 25:13 we will do stretch for about 15 seconds. 25:22 Alright let's switch, lean forward, chest up, 25:35 okay let's stretch the calf get lot of work on that. 25:38 Put your left leg back, press the heel 25:41 to the ground right leg is bent, chest is still up. 25:47 And hold that, does that feel good. 25:50 Yeah. Now we got bouncing stuff 25:53 on the calf muscle, okay left leg is bent, 25:58 right leg is straight, press the heel to the ground. 26:09 Okay good, now let's step out to the side, 26:12 stretch the inside of the thigh. 26:14 So, the left leg is bent, right leg is straight, 26:17 stretching inside of the thigh. 26:24 Okay, now switch over to the right side. 26:26 Left leg is straight, right leg is slightly bent, 26:30 alright, alright. Make me look bad back there. 26:35 Courage on my side. 26:36 Okay, alright, thanks a lot 26:40 on that note we are done. 26:44 When it comes to life, we want to do 26:47 what the Bible tells us to as it says 26:48 rejoice in the Lord always and again 26:50 I say rejoice. And that's where the attitude 26:53 comes in. If we have the attitude or gratitude 26:56 where we're praising the Lord for everything 26:58 that happens in our life, our whole demeanor 27:00 will change. The Bible promises it says all 27:03 things we work together for good for those 27:05 who love the Lord, but that doesn't mean all 27:07 things will be good in your life. 27:09 That just means we all work together for good, 27:11 I have gone through a lot of pain in my life 27:13 that has pretty much everybody who is watching 27:15 this right now. But the things that 27:16 I have gone through and the things 27:18 you have gone through have helped shaped 27:19 you to the point, where you're seeking 27:21 God in your life. Otherwise, you wouldn't 27:23 even have this television station on. 27:25 And I know that's what I can say is God 27:27 has shape my life through the trials I've gone 27:29 through that I might be able to help others 27:31 and truly learn how to lean on him through 27:34 all my trials and hardships, 27:36 so I can rejoice. Remember when you're working out 27:38 and whatever you do you want to claim 27:40 the promises the Bible. The one we claim 27:43 all the time here on Body and Spirit 27:44 and Body and Spirit Aerobics. 27:46 Its Philippians 4:13, which states I can do 27:49 all things through Christ, which strengthens me. 27:51 Thank you for joining us us. God bless you 27:54 and we look forward to see you again 27:55 on Body and Spirit Aerobics. |
Revised 2014-12-17