Participants: Jeanie Weaver (Host), Teresa Bonilla, Tim Tiernan
Series Code: NBAS
Program Code: NBAS000012
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00:01 The following program is designed
00:03 to demonstrate simple workouts 00:04 that you can use to improve your health. 00:05 Be sure to consult your physician 00:07 before beginning any exercise program. 00:11 Welcome to "Body and Spirit." 00:12 I'm Jeanie McDonald Weaver, 00:14 and we are going to get fit today. 00:17 It's a quick fit program to get control of your waistline. 00:43 Welcome to "Body and Spirit." 00:44 I have Tim with me today and Teresa 00:48 and we are going to do a quick fit program. 00:53 The reason why we're doing this 00:54 is because some times you can't get outside 00:57 and you are thinking I can't do anything. 01:00 But many people are having diabetes these days. 01:03 Many people have what's called insulin insensitivity, 01:07 insulin resistance. 01:08 That's part of the metabolic syndrome, 01:11 bigger belly, high, low HDL. 01:17 This all goes with insulin resistance. 01:20 And one of the things that attacks it, why? 01:24 The number one thing that attacks is exercise 01:28 but you need to exercise to get your breathing up. 01:31 Sometimes you just thing 01:33 I don't have an hour to go for, for my walk. 01:35 Then do ten minutes and that's we're gonna do today. 01:38 So Teresa and Tim are already doing their warm up 01:42 by starting with their heels engaging the belly button. 01:46 Right Teresa? Yes. 01:47 She is saying yes. 01:49 Tim is always in to say is, he knows the drill. 01:54 Okay so the heels are coming up after we've done that 01:57 and we've tossed our ball or rolled up socks. 02:00 We don't have to have any big, 02:02 you know, special ball or anything. 02:05 Just squeeze those hands 02:06 and start pulling that elbow behind you. 02:08 Now, we're engaging the upper body. 02:11 So, what we're going to is we're going to introduce 02:13 into a about a ten minute time period 02:18 how to do intervals and intensity in your workout. 02:23 You can do this when you go for you walk, 02:25 today or any other time or when you take your bike ride 02:28 or you take your swim or anything that you do 02:31 you are gonna see how to do it. 02:33 We're gonna do little ten second maybe intervals 02:37 and then you recover, but you don't just start. 02:40 Teresa you can't sit down. Okay. 02:43 Alright, you have to stay stand with me. 02:44 Now even though I said she couldn't sit down, 02:47 if you are saying out there, 02:48 oh I can't do this. They are standing up 02:50 and there are doing some fast. Not true. 02:53 You could sit down and move your legs in the chair 02:58 just like we're moving them here. Okay. 03:01 Now, we're gonna pull our knees forward 03:04 now we're gonna bring our tempo up just a bit 03:06 because we've been warming up, okay. 03:08 I'm gonna still be crossing the ball 03:11 and I'm watching my clock now 03:14 and I want to bring my knees up just little bit. 03:17 And I might counted up, I might touch this foot 03:21 at every time I touch this foot I'm gonna count. 03:23 So its one, two, three, so you count four, yes, five 03:28 just like that keep counting seven, eight, 03:32 And you are not bringing your knees very high. 03:34 But what's happen right here right? Tight. 03:38 Fourteen, fifteen, keep tight, 03:41 and you can change the ball in the hand. Nineteen twenty. 03:45 There we go. 03:46 Now we're gonna come back and we're gonna do little tap. 03:49 See this is little tap. 03:51 So, we warmed up I'm watching the clock. 03:54 We did 20 counts at pretty higher 03:57 a little bit higher phase and my stomach is what? Tight. 04:02 Tight, shoulders are down 04:04 and I'm, this is my rest interval, okay. 04:09 Now I'm going to do instead of a march like this 04:12 I'm gonna do a heel tap and a heel tap. 04:17 So now I have changed the focus of where the muscles are working 04:20 and I'm going to get that heel going on front. 04:23 And when I put the heel down 04:25 I'm not gonna let go of my stomach am I? No. No. 04:28 That's the good thing. 04:29 Right and you are really working it that aren't you? Yes. Okay. 04:34 So I'm gonna do heel tap. 04:36 Now I'm whenever that you are doing this 04:39 it really helps to have good upbeat music. 04:41 Because it keeps you on the beat keeps you going, okay. 04:46 So I'm now just been gonna nice and easy. 04:49 We're gonna counted it out, we're gonna go together. 04:51 Okay one, two, 04:55 three, four, tight stomach 04:58 five, six, 05:02 seven, eight. 05:05 I'm going fast, nine, ten. 05:07 For ten seconds faster. 05:08 Eleven, twelve, 05:10 thirteen, fourteen, 05:13 fifteen, sixteen, seventeen, eighteen, 05:18 nineteen go, go, go, twenty, twenty. 05:21 Okay we're back. Now just a gentle heel tap, 05:23 I move back, move back move front. 05:28 So I'm gonna ambulate, see I'm gonna move back 05:30 I'm not just gonna stay in one place. 05:32 I'm only doing two or three steps. 05:34 You can do this right in your living room. 05:36 You have to have a huge amount of room 05:38 that's what called quick fit, okay. 05:41 Big breath, are you breathing? Yes! 05:44 Trying to breathe a little harder. Yes. 05:45 Starting to feel little warm, right? Yes. 05:48 Yeah, that's what you have to have 05:51 to start attacking that insulin resistance problem. 05:55 Now, I'm gonna come back here 05:57 and I'm gonna do my rotations again, okay. 06:00 And I'm going to do then next interval 06:02 now as we gonna step out and out and back and back. 06:06 So all we're gonna go, 06:08 first we're gonna go to the left then we go to the right okay. 06:13 And it just one and two 06:17 and so shift a step, step so you're have to have 06:20 a huge amount of space okay. Now the quicker you go 06:25 you have to go smaller with your steps, okay. 06:29 So at first you can go wide and I'm looking at my toes 06:32 we want our toes forward and our belly button is what? 06:36 Tight, tight, tightened in. 06:38 Here we go and we go back 06:41 so we're gonna go 06:42 one, two, three, 06:47 so every time I set put out 06:49 four, five, 06:53 six, seven, 06:57 eight, nine, 06:59 you really go fast, ten. 07:01 Here we go shorten of the steps one, two, three, four 07:07 push up the toe, five, six, tight seven 07:12 quick, eight, nine, ten, 07:17 and come back slow, slow. 07:19 So you gonna repeat while we're just doing slower. 07:25 You can? I can feel there something like, 07:27 warming up my leg, it's called the muscle. 07:32 You feel, that's right that's we want. 07:34 And as you are stepping, you want your knees a little soft 07:37 so that muscle really works, 07:39 so that you don't hurt your knee. 07:42 So we're gonna do all the functions 07:43 of the knee and hip in our quick fit. Big breath 07:48 So now the next time that we do our interval 07:52 its going to be focusing on the back, 07:54 leg muscles the gluteal the calf, 07:57 and we're gonna do a heel curl. 08:01 Okay, so now I'm gonna come just right back here, 08:03 I'm just gonna rock it out like that. 08:05 Everybody take breath, 08:07 you should be breathing a little heavy right now. 08:10 If you need to go slower go slower but understand 08:15 that everybody can do an interval at there level. 08:19 My interval might be really fast, 08:22 you're interval might be make you work hard 08:26 but not as fastest me, okay. 08:28 That is the intervals system. 08:32 And the intensity we can do for ten seconds right Tim? Yeah. 08:37 Absolutely, really pretty very person yup. 08:40 You can handle ten seconds. 08:42 Anybody can handle ten seconds. 08:43 Now look here I'm gonna step up 08:46 and I want to just pull that heel. 08:49 Step, step pull, step, step pull, 08:54 step, step pull. 08:57 And if you wanna go side to side 08:58 that might make it easier for you to do. 09:02 If you want to add an extra step in there you could do that. 09:05 But I'm gonna go pull, step pull step pull 09:09 and with this one now I'm gonna reach. 09:12 So now I'm gonna put an upper body component 09:14 a little bit more into it. 09:15 So we're gonna go shift pull reach, 09:18 shift pull reach, shift pull reach, okay. 09:23 So we're gonna go a little at first 09:27 and I can go the same side or I can cross. 09:30 It doesn't matter, what matters is that, its tight. 09:34 What's tight? Your stomach. 09:35 Your stomach is very tight. 09:37 Yes, because now you are reaching. 09:40 And I don't wanna hurt the back 09:41 I wanna strengthen the back right? 09:44 So I'm gonna count step pull, step pull, step pull, 09:48 step pull, step pull, step pull. 09:52 And it just continues that as I'm pulling 09:55 I would be watching you to make sure 09:56 that you're not arching. 09:58 So I would say pull in little press 10:02 and we to be covering a little bit more about 10:04 posture in another segment. 10:06 But we're pulling the heel 10:08 but we don't wanna arch that back, okay. 10:11 So I'm gonna pull, pull. 10:13 Now I'm gonna bring the pull down 10:16 and I'm to go faster, faster, 10:20 one, two, three, four, 10:25 five, six, seven, eight, nine, 10:31 I don't stop, ten, 10:33 keep going, eleven, yes keep going, twelve, thirteen, 10:37 tight doing, fourteen, fifteen, sixteen, 10:41 what's the number, you're cheating I think, 10:42 seventeen, eighteen, nineteen, twenty. 10:45 And come back down and do it slowly. 10:47 Okay we just did 20 seconds now right? Yes. 10:51 At the leg curl you're breathing, working, 10:55 you're working to biggest muscles in your body. 10:57 Gently but you are working them okay. 11:01 Big breath now I'm gonna come back 11:05 and if I need a recover 11:07 I go slow but I don't stop okay. 11:11 So if you are stopping out there 11:13 and your standing and looking at us, don't do that. 11:16 Because your blood is going to your the downing your feet, 11:21 your working muscle is gonna pull down there. 11:25 That's why you don't stop 11:26 if done something pretty big rest 11:29 You rest by contracting, put your breath back. 11:33 You wanna feel, you wanna hear that breath. 11:35 You wanna feel the breath coming, 11:36 you wanna feel a little, little moist, okay. 11:40 So, you've done, we've done about three or four intervals 11:43 so far and intensity levels right? Yes. 11:46 So now we're gonna do one of our last one's, 11:49 and this time for this interval I'm gonna pick up a heaver ball 11:54 and Tim is gonna pick up weights. 11:56 Teresa is just gonna do it with no weights, okay. 11:59 So, I'm just gonna pick up a little ball 12:02 it can be heaver ball, this is a two pound ball. 12:05 You can get these anywhere 12:07 or you can just use a basketball. 12:09 Tim has weights and he has a hurt shoulder 12:12 but he uses every opportunity he can. 12:14 Now I don't want to stop I wanna keep moving 12:16 and I'm gonna go to my left I'm gonna 12:20 step behind step, 12:23 step behind step. 12:26 And my stomach is what Teresa? Tight. 12:28 Tight and I'm gonna rotate 12:30 so that arch doesn't happen in the back. 12:34 So I'm holding this weighted ball 12:36 and I'm simply doing this. 12:38 Tim is just moving out and back 12:40 and he can go forward and back 12:43 normal functional range forearms. 12:46 You don't have anything special, okay. 12:49 So its just a step behind step tap, 12:53 step behind step tap step behind step tap 12:58 and this is our one of our last intervals right now. 13:02 Okay and at first when you learned it, 13:04 you feel like you have to step really big. 13:07 But actually if you would step smaller 13:10 you would get that step in and feel more confident, okay. 13:13 Now, if you doing this in home and you tend to, 13:17 if you do have diabetes 13:19 you sometimes don't feel your feet and I know that. 13:23 But this is one of the reasons 13:24 why you wanna do this kind of things. 13:25 So be careful that you have like counteror a table 13:29 somewhere around that you could put your hand on 13:31 if you miss step. 13:33 Because if you do this and you get caught 13:35 then you are in trouble, okay. 13:37 And you get scared and you gonna drop, you gonna fall. 13:40 So just step behind step and see we don't want to go 13:44 fast with this one because we've added weight here. 13:47 He has added weight, Tim has added weight. 13:50 I'm working with two pound ball, okay. 13:54 And Teresa is just gonna work with her arms out and back, 13:58 She can mimic what Tim is doing with his arms actually. 14:02 Just work with you upper body little bit more step behind step 14:07 and I'm watching the time frame. 14:10 Who is counting? Teresa how many have you done? 14:15 I think we've done about minute, okay. 14:18 So now I'm gonna just come back to the middle 14:21 and I'm just gonna go step behind, 14:23 step behind, step behind, step behind, 14:28 because I'm cooling down, step behind, step behind. 14:31 So we've done right at ten minutes okay 14:37 and we feeling warm we felling little sweat going. Yes. 14:41 Got our breath going 14:43 and if you do these in just ten minute segments 14:46 and you do at three times in day 14:49 you have what we call quick fit. 14:51 You have just taken a great stride 14:54 to helping your insulin get into 14:58 the working muscle where it needs to be. 15:01 I'm setting over my right passed it 15:02 and upping your blood sugar. 15:06 So I'm gonna come right back here 15:08 and I'm gonna start rotating. 15:10 Now we have little what I call intersect 15:13 because we're gonna be back up here in just a second. 15:16 Because if you are doing this 30 minutes with us 15:18 26 minutes that's our time frame that is. 15:22 We're gonna do just little bit of a load for the upper body 15:26 then we're gonna come right back in 15:27 and we're gonna do the next interval 15:30 and the quick fit. 15:31 So, if you did your 10 minutes fine. 15:33 Do this little upper body strengthen with us 15:37 and then you can be done 15:38 or you can continue as you get stronger, okay. 15:41 So, I'm going to put elbow down, I'm gonna pick up my chair. 15:46 I'm gonna turn to the sides, 15:47 you see what we're doing, okay. 15:52 You gonna see three variations because we've been doing 15:54 a lot of lower body work, right? 15:57 So, we cool down a little bit. 16:00 We've just kept working our legs until we little bit cool. 16:04 Now we're gonna do some push ups off the chair. 16:06 We're gonna do front and back, okay. 16:10 So Teresa is gonna do the very modify. 16:15 She is going bend at the hip 16:16 and she is gonna bend at the knee. 16:18 I'm gonna do the full out move from the chair. 16:22 Its all modify because it's from the chair. 16:23 Tim is gonna just bend the knee. 16:25 He is gonna all the way out and just bent the knee. 16:28 So, whichever variation you need you do that. 16:31 So we gonna put the hands right into the chair 16:34 and at first you gonna step out 16:36 and you gonna keep your shoulders 16:37 over your wrist, okay. 16:40 And I'm gonna step all way out, 16:42 Teresa is not gonna step out very far but little bit 16:45 and then Tim is gonna wait be out there 16:47 and have totally straight hip angle 16:52 I'm all the way to my toes and we're gonna just do a dip, 16:57 go as far as you probably you can 16:58 and then come back up. 16:59 Take a big breath and you wanna come down 17:02 you wanna flare your elbows and come back up. 17:07 And you want try to let that go 17:10 your chest go to the chair 17:12 as far as your elbows will let you. 17:14 Don't push out on the chair, push down on the chair. 17:18 Breath press, 17:22 breath press, 17:25 breath and you trying to get about ten. 17:28 Eight, nine and now this one hold, 17:33 hold, hold, hold, hold, hold 17:36 come up step in, okay. 17:40 And up take big breath, 17:42 turn over right here sitting on the chair, okay. 17:47 Round with the shoulders, round with the shoulders, 17:51 big breath so little intercept upper body strenth 17:56 So Teresa is gonna do the modified. 18:00 She is not gonna push up it all. 18:02 She is just gonna come and take the rare end of the chair, okay. 18:08 She is gonna hold like that, okay. 18:10 Tim is just gonna hold it like this dip his elbows 18:13 a tiny bit depending on how the shoulder is feeling. 18:17 I'm gonna step out and go all the way down and push back. 18:22 Big breath and push back, big breath 18:27 and you're just gonna hold it there 18:28 Teresa you don't have to dip. 18:29 You're just hold it up there until you think 18:31 I can't hold it any longer 18:33 and then you sit back on the chair, okay. 18:36 When its so hard you're gonna sit back on the chair. 18:40 Breath eight, breath nine, ten, sit. 18:46 I'm sweating already. 18:49 So we focused on strengthening all through the middle back, 18:53 all through the posterior deltoid, 18:55 we did the front, all through the mid back, okay. 19:00 Now we're gonna step back up, take a big deep breath. 19:03 I'm gonna take my chair just move it back 19:08 and you just need a good solid folding chair, 19:11 good solid kitchen chair. 19:14 Now I'm gonna come right back here 19:15 I don't have any weights. 19:17 Now I'm gonna do a little bit more maybe four minutes, okay. 19:23 As I continuing to do that first segment that we did 19:27 which was about ten minutes give a take 19:31 I'm gonna get stronger at it. 19:33 And I'm going to be able to go ahead then 19:35 and do another ten minutes 19:37 after I took little upper body load, okay. 19:40 So now I'm gonna, we were focusing with the legs down 19:44 now we're ready to go, right? Yes. 19:47 So now I'm gonna bring that knee up, 19:50 bring that knee up. 19:52 Actually try to touch under the leg. 19:55 If I can't touch under the leg I'm just gonna go like that. 19:59 Right over the knee or touch the knee, 20:02 touch the knee perfect. 20:04 Okay so if you can get it up without leaning forward, 20:09 you don't wanna lean forward. 20:10 If you're leaning forward you are not strong enough 20:12 to touch under the leg, 20:14 you don't have enough flexibility yet. 20:15 But you will, okay. 20:17 So its quick fit and you can touch above 20:22 or touch the knee just like that. 20:25 And I'm gonna really pull that knee up. 20:28 And at first just feel in it and as I bring my knee up 20:33 I would be checking we're up doing this with their back, 20:37 to make sure there not rounding their back, 20:40 because when I come up I don't wanna see this no, no,.. 20:43 I wanna stay up and I want to drive the knee up. 20:48 Whether I just touch it 20:50 or that I'll go all the way under, okay. Right. 20:54 Six Oh, good how many? Going eight, nine. 20:59 He is counting. 21:00 Is that 30, we'll see up its 13. 21:02 And we back down, take a big breath. 21:06 So, when you bring that leg up in driving manner 21:11 you have to use hip stabilizers every single time you do that. 21:16 Trunk stabilizers core, everything. 21:20 Don't come up too high too soon. 21:23 Go ahead and just do this, that's fine, all right. 21:26 Now, we're gonna out to the side 21:29 come like wings so it's an out. 21:33 So it's gonna be you gonna. 21:35 The toes what? Forward? Yeah toes forward good question. 21:39 Whenever you pull your leg to the side now 21:43 you're not gonna arch your back. 21:45 You don't want what to do that. 21:47 That's what you can wanna do, 21:48 but how do you keep from doing that Teresa? 21:53 Pull in your belly button, pull in your belly button. 21:56 So I'm gonna out to the side, out the to side. 21:59 We'll try to get that side of that knee 22:02 and its out and its out 22:03 and I just wanna engage in this for maybe a minute. 22:09 Just because I'm going up so high and because 22:12 this is not a normal motion it's harder, right? Yes. 22:18 So you don't have to go super fast, 22:21 but don't throw your back out. 22:22 Sixteen, seventeen, we want to do 20. 22:27 Maybe we'll do 40. Okay. Bring it back, all right. 22:32 Bring that leg around, 22:34 bring that leg around little circle. 22:36 So, you're gonna try to just draw little circle right there, 22:39 and a circle right there, 22:41 and a little circle right there, just like that. 22:45 Just draw that circle keep that tummy tight. 22:49 So, what you did today was quick fit. 22:53 We did about a 10 minute. 22:56 You can make it 12, you can make it 6. 22:58 Okay, you can make it 8. 23:00 Little intervals and we had went really fast 23:03 for about 10 minutes at each one of those steps that we did. 23:08 That helped you get into a higher fitness category. 23:12 So, when you're out walking that's what you do. 23:15 You're walking, you're warming up. 23:17 So, you're pertaining you're walking 23:19 let's say that there is a hill. 23:22 Guy you know where the hill is or a little ditch. 23:25 So, you're walking, you warmed up, 23:28 there is my ditch. 23:30 Down and up, down and up, 23:31 down and up, that's you're interval. 23:34 Add intervals to your walk, do you quick fit. 23:39 If you're making the excuse to chose don't have time. 23:42 Listen anybody has 10 minutes, okay. 23:49 Be cheerful about, be cheerful about your pain. 23:55 Yes, you have to get up and you have to do something. 23:58 But our text today, Proverb 17:22, 24:01 a cheerful heart is a good medicine, 24:04 but a downcast spirit dries up the bones. Okay. 24:09 Think about that when you're gonna do quick fit. 24:12 And it will help you lift your spirits 24:15 and you'll walk a little faster even for 10 seconds. 24:18 So, we're thinking 10 minutes and then 10 second intervals. 24:22 And maybe in that 10 minutes 24:24 we do 3 intervals of quick moves. 24:29 Then the next week, we do that for a week. 24:32 The next week we do five intervals 24:36 in 10 minutes of quick. 24:38 We went up and down the hill then we come back, okay. 24:42 You got the interval, do you understand? Yes. Sure. 24:44 And why is this so important. 24:47 Teresa says now is this going to help me 24:50 to keep my weight under control? 24:52 That's what this program is about. 24:54 If you will understand how to use intervals, 24:57 integrate it into your aerobic work, 25:00 you can also integrate it into your weight training 25:03 which we were even doing here too. 25:05 That's an overall calorie burn, that's all those muscles 25:09 hidden in the refrigerator at the same time, right? 25:12 They're taking in that sugar. 25:15 There is nothing that will burn 25:17 lower your sugar more than exercising. 25:22 So after your meal you want to do maybe not a high intensity 25:27 quick fit but just a gentle 10 minute walk. Okay. 25:31 Everything is probably pretty good 25:32 for your heart too, isn't it? 25:33 Very good for your heart because you're doing little burst, 25:38 you're doing little burst of activity, okay. 25:41 And so I hope that you're continuing 25:43 to cool down out there 25:45 and you can do it by reviewing all the different steps. 25:48 The heel touch, the side touch, 25:51 the back touch, or curl. 25:54 Right now we're just touching and you cool down. 25:57 You work all the way around the hip, 25:59 you work the whole trunk. 26:00 You worked all the upper body, 26:02 because we took that little intersect 26:04 and we did our front and back 26:06 reverse push-ups and forward push-ups 26:09 from the chair. 26:10 Sure, you could do it from the ground. 26:13 We're gonna be talking a lot more about different ways 26:16 too load if you have certain problems. 26:19 But I want you to try to remember that diabetes 26:23 and also your brain benefits from this type of activity. 26:29 You will just have a much more positive spirit 26:32 and it takes stepping out taking that little step 26:35 maybe a few, okay, right? May be a few. 26:39 And when you put those intervals in their, 26:42 you're gonna to see that your heart is gonna 26:45 become much more cheerful. 26:47 And it's good medicine, its great medicine. 26:50 And sometimes you feel and so depressed 26:52 that you're going on I don't feel like doing 26:54 about crazy lady up there is doing. 26:57 Just get up and take a step 26:59 or just have a seat and work your legs with us, okay. 27:03 Work your arms with us. 27:05 Because when you start muscle activity you start 27:09 emitting those great happy hormones in your body 27:15 and it does exactly what Proverbs 17:22 say's 27:18 it helps you have that cheerful spirit. 27:23 Don't forget to comeback with us. 27:25 We're gonna covering different things everyday. 27:29 This one is design to especially to help you with the diabetes, 27:33 insulin insensitivity, and that metabolic syndrome. 27:36 Remember that metabolic syndrome it's really misnamed. 27:40 It should be the inactivity syndrome. 27:43 Because that's what creates 27:44 the metabolic syndrome is inactivity. 27:47 So, when you put the activity in 27:49 put it in meaningful, purposeful way. 27:51 You do that with intervals and intensity 27:54 and in your workouts. 27:56 We're here Body and Spirit to help you 28:00 to serve you in love, that is our theme her. 28:05 And we want you to be with us. 28:06 Galatians 5:13, serve one another in love. |
Revised 2014-12-17