Body and Spirit (New)

Quick Fit: Get Control Of Your Waistline

Three Angels Broadcasting Network

Program transcript

Participants: Jeanie Weaver (Host), Teresa Bonilla, Tim Tiernan

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Series Code: NBAS

Program Code: NBAS000012


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.


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Revised 2014-12-17