[Disclaimer]
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Depression affect
millions of people every day.
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There are things we can do
about it with natural exercise.
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Stay tuned next
for Body & Spirit!
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Hello, I'm Dick Nunez,
Wellness Director for the
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Black Hills Health
and Education Center.
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Welcome to Body & Spirit.
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Today we're going to be
talking about a topic that
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affects so many
people... "Depression";
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what can we do about it?
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Exercise helps
immensely because it changes the
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chemistry of our brain
that produces endorphins;
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it can actually
take people who feel very
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pessimistic and make
them feel optimistic,
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they're doing great
things for themselves.
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I remember a man who
was ready to kill himself,
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in fact, he was
trying to kill himself!
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He decided to do it by running.
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He bought some exercise clothes,
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went to a park
and started running.
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He picked out a big
tree and when he got to
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that tree he was
sure he'd just drop dead!
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Well, he made it to the tree,
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collapsed in a heap
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and after a
while he felt better.
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The next day he tried it again!
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And again!
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And again!
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By the end of the week
he was well past the tree
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and he was
starting to feel better!
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Instead of trying to
kill himself he decided to
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start a good
healthy exercise program
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and things in his
life dramatically improved.
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In the Bible it talks
about a peace that passes
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understanding and feeling
good about our self and it
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says, "A merry heart
doeth well like medicine."
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All those things are
extremely important and
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exercise can help that!
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So, I think we're
ready so let's get started!
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Helping me out
today will be Joe and Dee.
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Thank you!
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And we'll start by warming up.
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Getting the blood circulating.
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So, let's just
make some arm circles.
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Remember
stretching is not warming up.
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Stretching is simply a way of
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working out flexibility.
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When we do these arm
circles you might feel a lot of
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popping and snapping in
your shoulders at first.
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As you get into a regular
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exercise program
that should diminish.
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Okay let's go the other way now.
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Up and around...
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Let's do seven more!
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And two more!
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Okay now, let's put the arms up.
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The upper arm bone,
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the humorous is
parallel to the ground.
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Now we're going to
squeeze our elbows in.
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Push out.
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Again, this is jut
part of our warm up.
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Muscles that are
properly warmed up
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and have a lot
of oxygenated blood
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going through
them work much better!
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Okay ten more.
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There's 2
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and 3,
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and 4,
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and 5,
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6, 7, 8, 9
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Last one and 10!
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Good.
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Okay we're going to do a
very popular or unpopular
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however you look at
it, upper body exercise;
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push ups!
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Now there's
several ways you can do it,
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you can do it
against the wall but since we
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don't have a wall
we can't do that here;
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so we're going to
do them on the ground.
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You can either do
them on your knees
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or just the
straight military pushups.
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Okay hit the deck!
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Try and keep the back straight!
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and up and down.
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Now the question always comes,
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how many do we do?
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The answer is; until we're done!
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You don't know how
many that might be.
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The idea here is to try to
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get ourselves a
little bit fatigued.
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We can see that Dee
quickly took the knee position
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where Joe faithfully took
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the military style push up.
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Okay keep going!
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You're doing great!
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Really in exercise the length
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and time of a set
is very important.
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So, we'd like
the exercise to last
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at least a minute.
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Maybe as much as two minutes.
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Okay keep going!
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Looking good!
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Okay Dee you've got
a couple more there!
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Okay ten more Joe!
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Excellent! Good form!
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Five more
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Now we're going
to go down part way.
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Both Joe and Dee and hold.
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Hold for ten seconds
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1, 2, 3, 4, 5,
6, 7, 8, 9, and 10
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Good!
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Okay up on your feet.
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Now we're going to
stretch those muscles out.
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We're gonna reach back
and just let it stretch!
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Feel it stretch across the chest
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and bring it across;
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pull the shoulder blades apart.
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Alright we're
going to do it again!
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And back.
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Lay back.
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Stretch the chest
and bring it across.
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Pull the scapula apart.
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Hold for five more seconds!
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4, 3, 2, 1
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Good, relax!
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Okay Joe, could you get
the towels for us please?
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Exercise equipment can be
a little "spendy" but most
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people have towels
and towels can do a lot of
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great things for
us as far as exercise.
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What we're going to do
is we're going to grab our
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towel and we're going
to act like we're gonna
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tear it in two. Now
nobody's done it yet but,
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if you can tear it in
two your prize is that
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you get to keep the towel, okay?
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And we're gonna start
at the bottom and go up and
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bring it all the way down.
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Up and down.
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While you're doing it
keep pulling apart the towel.
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As we pull over we want to
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feel the upper back working.
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The shoulders will
be working as we go up.
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The upper back will be
working as we come down
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and keep pulling it apart.
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You'll find as we exercise,
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although it may be difficult
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or we may not
feel like doing it,
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every time we finish doing it
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we feel good and
that starts to carry over
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in to the rest of our life.
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When we start to
feel good about how
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we look, how we feel, we start
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carrying ourselves
with better posture.
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Our natural response is to
have these endorphins flowing.
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In fact, when
somebody gets really fit
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they get endorphins
flowing through their body
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just thinking about exercise!
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Okay now let's
come up to the top again
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and just hold.
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Now we're going to
go from side to side.
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Good.
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Okay folks keep going!
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I'm gonna watch
and check the form.
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Try to keep the arms
as straight as possible.
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You want to feel
it in your side as you
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pull over, keep the
tension on the towel.
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Remember you're still
trying to tear it in two.
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As we keep the
tension on you'll get more
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benefit out of it.
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Often times when
people have depression they
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don't sleep well.
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When we give them some
good workouts they sleep
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cause their
body is now worn out.
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You've probably heard
the term "nervous energy".
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Well people who are
depressed have a lot of that!
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They also have a
lot of hopelessness.
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Exercise can
help turn that around.
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Okay we're going to
go ten more each way.
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Okay let's get
synchronized here!
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You look like windshield wipers!
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That's good!
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That's 2, 3
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Good!
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4, 5, 6, 7
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Three more!
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8, 9
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One more time!
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Okay good!
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Let's put the towels down
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and let's stretch
those muscles out.
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Arm up over the head,
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lift the elbow and pull.
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You're gonna hold
each stretch for about
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10 to 15 seconds.
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Make sure you don't
bounce any in this stretch.
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Make it nice and steady.
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5, 4, 3, 2, 1
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Switch!
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Ten more seconds.
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5, 4, 3, 2, 1
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Relax.
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Okay.
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Now we're gonna
work some shoulders
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and the way we're
going to do that is;
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we're going to put
our arms out straight
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and we're gonna
draw small circles.
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You feel the
rotation around the scapula.
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Now let's make it
a little bit larger.
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Now, we're gonna make
the circle smaller again.
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Now larger!
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You should feel
your scapula as you
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do this as well
-that's your shoulder blades.
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Okay and smaller.
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Keep your arms
straight and keep your arms
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level as well and
parallel to the ground.
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Okay, reverse it and
go in the other direction.
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Exercise also helps us
to deal with stress hormones
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so they don't
affect us near as badly
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as they might otherwise.
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Also, when we
start to get a lot of
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fatty acids released through
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the fighter flight syndrome;
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by doing exercise we
burn those fatty acids.
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Okay now larger again.
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And smaller.
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And larger.
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And smaller.
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Also, a good
nutrition program has been found
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to be very helpful.
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Go the other way.
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If you have a lower
protein diet you finally
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get more triptophan to the brain
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which will
produce more serotonin
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which will give
us a calming effect.
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Okay now let's go larger!
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And small!
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Reverse it again!
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And reverse it again!
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By reversing
directions and sizes we change
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the stimulation on the shoulders
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and make it a
more intense effort.
00:10:46.07\00:10:48.85
Okay back again.
00:10:48.90\00:10:51.08
And reverse it again.
00:10:51.13\00:10:53.38
Now larger.
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Now smaller.
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Tight!
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Keep the palms down.
00:11:01.03\00:11:02.65
Palms should be facing
the floor at all times.
00:11:02.70\00:11:04.62
And larger.
00:11:04.67\00:11:07.05
Now smaller.
00:11:07.10\00:11:08.55
How we doing back there?
00:11:08.60\00:11:09.57
You starting to
feel the shoulders yet?
00:11:09.60\00:11:11.65
Okay, good. Good!
00:11:11.70\00:11:12.78
Okay back.
00:11:12.83\00:11:14.05
And forward again.
00:11:14.10\00:11:15.08
And we're just about
ready to do a hold...
00:11:15.13\00:11:18.42
Okay let's put the
arms out totally straight
00:11:18.47\00:11:20.98
and we're gonna
hold that for 30 seconds!
00:11:21.03\00:11:25.62
Now the beauty of this is;
00:11:25.67\00:11:26.64
it's gonna feel really
good when you put them down!
00:11:26.65\00:11:28.25
So it will give you a
good affect of how exercise
00:11:28.30\00:11:30.78
will help because
right now, you're starting
00:11:30.83\00:11:33.48
to feel a little
depressed and stressed.
00:11:33.53\00:11:35.22
Once we put those arms
down we're gonna feel good!
00:11:35.27\00:11:37.45
Fifteen more seconds.
00:11:37.50\00:11:40.18
Now we're down to
00:11:40.23\00:11:41.45
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
00:11:41.50\00:11:50.58
Relax!
00:11:50.63\00:11:51.75
Oh doesn't that feel good?
00:11:51.80\00:11:53.88
Right there in the shoulders!
00:11:53.93\00:11:55.75
Okay let's roll them around.
00:11:55.80\00:11:57.75
This will stretch
it out a little bit
00:11:57.80\00:11:59.18
but it will also bring
the trapezius into play.
00:11:59.23\00:12:02.45
The trapezius is an area
00:12:02.50\00:12:03.47
where we carry a lot of stress
00:12:03.48\00:12:05.02
and stress can
lead to depression.
00:12:05.07\00:12:09.42
We can relieve
some of that by keeping
00:12:09.47\00:12:11.88
those muscles tone and fit.
00:12:11.93\00:12:13.85
And the best way
to relax a muscle is
00:12:13.90\00:12:15.68
to fatigue it first.
00:12:15.73\00:12:20.42
Okay let's do ten more.
00:12:20.47\00:12:21.45
Up and around.
00:12:21.50\00:12:23.42
There's 1,
00:12:23.47\00:12:24.55
and 2,
00:12:24.60\00:12:25.65
and 3,
00:12:25.70\00:12:27.25
and 4
00:12:27.30\00:12:28.52
good! 5,
00:12:28.57\00:12:30.18
6, 7, 8, 9
00:12:30.23\00:12:35.65
And one more time!
00:12:35.70\00:12:36.82
10
00:12:36.87\00:12:37.84
Now let's just shrug
straight up and back down.
00:12:37.85\00:12:41.45
When we start developing
that forward head tilt
00:12:41.50\00:12:44.52
due to improper
strength in our upper back area;
00:12:44.57\00:12:47.05
it puts pressure on the nerves!
00:12:47.10\00:12:50.32
If you keep
those muscles relaxed
00:12:50.37\00:12:51.98
the nerves will have
a better flow of energy
00:12:52.03\00:12:54.12
throughout the body
and that's what we want.
00:12:54.17\00:12:58.22
Okay and ten more.
00:12:58.27\00:13:01.08
1 and 2
00:13:01.13\00:13:03.25
and 3, 4,
00:13:03.30\00:13:06.42
5, 6, 7, 8, 9
00:13:06.47\00:13:13.85
and one more time!
00:13:13.90\00:13:15.28
10
00:13:15.33\00:13:16.68
Good!
00:13:16.73\00:13:17.70
Let's turn our head to the side;
00:13:17.71\00:13:19.28
and turn,
00:13:19.33\00:13:21.85
and turn,
00:13:21.90\00:13:24.82
and turn!
00:13:24.87\00:13:26.25
Good!
00:13:26.30\00:13:27.27
Okay now we're going
to stretch the shoulders.
00:13:27.28\00:13:28.25
We're going to bring
an arm across the body.
00:13:28.26\00:13:30.08
Get a hold of
the elbow and pull.
00:13:30.13\00:13:32.52
Ten more seconds.
00:13:36.60\00:13:39.35
Steady pull!
00:13:39.40\00:13:40.82
5, 4, 3, 2, 1
00:13:40.87\00:13:45.28
Switch!
00:13:45.33\00:13:47.42
Ten more seconds!
00:13:53.07\00:13:54.75
Hold.
00:13:57.77\00:13:58.82
Five more seconds.
00:13:58.87\00:14:00.75
1, 2, 3, 4,
00:14:00.80\00:14:03.88
and 5
00:14:03.93\00:14:05.85
good!
00:14:05.90\00:14:06.87
Let's pick our towels back up.
00:14:06.88\00:14:09.42
we're going to drape them over
00:14:09.47\00:14:11.28
the thumb side of our wrist.
00:14:11.33\00:14:13.68
We're going to grab underneath
00:14:13.73\00:14:15.02
and we're going
to be doing curls.
00:14:15.07\00:14:17.15
Up and down.
00:14:17.20\00:14:18.48
Okay and we're
going to do 20 of them.
00:14:18.53\00:14:20.25
The important thing
on this is we want to
00:14:20.30\00:14:22.38
try to get a
full range of motion.
00:14:22.43\00:14:24.02
So you want to come all the
way down and all the way up.
00:14:24.07\00:14:26.68
Good.
00:14:26.73\00:14:27.70
You give yourself the
resistance with the towel.
00:14:27.71\00:14:29.85
Excellent!
00:14:29.90\00:14:31.48
Good!
00:14:31.53\00:14:36.92
The harder you pull against
00:14:36.97\00:14:38.45
the more benefits you'll get.
00:14:38.50\00:14:40.65
But take it at your own pace!
00:14:40.70\00:14:44.98
If you're really intense
and you've been working at
00:14:45.03\00:14:48.18
it a long time, you
can turn this into a tug of
00:14:48.23\00:14:51.35
war with yourself
and make it real hard.
00:14:51.40\00:14:57.18
For those battling depression
I wouldn't suggest that
00:14:57.23\00:14:59.85
-I would suggest just
getting a good range of motion.
00:14:59.90\00:15:02.55
Get a good exercise effect!
00:15:02.60\00:15:03.65
Feel that blood
stimulated throughout the body
00:15:03.70\00:15:06.28
and that will do what
we're looking to do here.
00:15:06.33\00:15:09.02
Let's go five more!
00:15:09.07\00:15:13.58
There's 2,
00:15:13.63\00:15:15.38
and 3,
00:15:15.43\00:15:17.72
and 4,
00:15:17.77\00:15:18.74
one more time;
00:15:18.75\00:15:20.32
And 5!
00:15:20.37\00:15:21.34
Okay switch!
00:15:21.37\00:15:24.05
Okay and lets take it
all the way over your thumb.
00:15:24.10\00:15:28.05
There you go!
00:15:28.10\00:15:29.28
Good!
00:15:29.33\00:15:30.38
Let's go over the thumb side.
00:15:30.43\00:15:32.68
Now, the reason we
go over the thumb side
00:15:32.73\00:15:34.98
is the bicep's
function is to flex the elbow
00:15:35.03\00:15:38.32
and to supernate
(which means turning out).
00:15:38.37\00:15:41.22
So if we hold the
towel over the thumb
00:15:41.27\00:15:44.28
then naturally we tend
to supernate the wrist.
00:15:44.33\00:15:46.18
If we pull to the inside
then it's too easy to go into
00:15:46.23\00:15:49.62
what it's called
probenation where we turn it in
00:15:49.67\00:15:51.65
and then we're not
getting the full benefit
00:15:51.70\00:15:53.38
of the bicep development.
00:15:53.43\00:15:55.78
Okay, and let's go ten more!
00:15:58.27\00:16:01.32
There's 1, 2
00:16:01.37\00:16:03.75
Good!
00:16:03.80\00:16:05.92
3
00:16:05.97\00:16:07.72
The key component again
is full range of motion.
00:16:07.77\00:16:10.25
4, 5, 6
00:16:10.30\00:16:15.25
Good.
00:16:15.30\00:16:16.38
Four more!
00:16:16.43\00:16:17.58
7, 8
00:16:17.63\00:16:19.52
Two more!
00:16:19.57\00:16:21.48
9
00:16:21.53\00:16:22.75
Last one.
00:16:22.80\00:16:24.05
and 10.
00:16:24.10\00:16:25.25
Good.
00:16:25.30\00:16:26.27
Now we're going
to take our towels
00:16:26.28\00:16:27.68
and we're gonna pull tight.
00:16:27.73\00:16:29.25
Just about 2 or 3 inches apart.
00:16:29.30\00:16:30.75
Pull it really tight!
00:16:30.80\00:16:31.98
Get the elbows up and in
00:16:32.03\00:16:33.68
and we're gonna tip it
00:16:33.73\00:16:35.15
and we're gonna press down.
00:16:35.20\00:16:36.58
We're gonna bring it
back and tip and press down.
00:16:36.63\00:16:39.08
What we're doing is
focusing on the tricep muscle
00:16:39.13\00:16:42.28
and keeping a
constant tension as we do it.
00:16:42.33\00:16:45.62
Press down.
00:16:47.20\00:16:49.85
Good!
00:16:49.90\00:16:50.87
This has a nice
effect with the tricep.
00:16:50.88\00:16:53.72
Again, we can give
ourselves some resistance
00:16:53.77\00:16:56.32
with the other hand.
00:16:56.37\00:16:57.85
We should be able to
keep a pretty good isometric
00:16:57.90\00:17:01.62
or constant steady
tension on the tricep
00:17:01.67\00:17:04.92
even when it isn't going or even
00:17:04.97\00:17:07.58
-Excuse me!
00:17:07.63\00:17:08.60
when it isn't
the one we're using.
00:17:08.61\00:17:11.52
Okay, pull!
00:17:11.57\00:17:13.42
Good!
00:17:13.47\00:17:18.72
Okay, let's do
ten more each way.
00:17:18.77\00:17:24.08
There's 1
00:17:24.13\00:17:27.48
and 2,
00:17:27.53\00:17:31.05
and 3,
00:17:31.10\00:17:32.65
good!
00:17:32.70\00:17:34.42
4,
00:17:34.47\00:17:39.55
5 good!
00:17:39.60\00:17:42.68
6,
00:17:42.73\00:17:45.82
7,
00:17:45.87\00:17:49.25
and 8
00:17:49.30\00:17:50.68
Two more!
00:17:50.73\00:17:53.28
9
00:17:53.33\00:17:54.35
Last one!
00:17:54.40\00:17:56.32
and 10!
00:17:56.37\00:17:57.34
Now come back to the
middle and pull hard as if
00:17:57.35\00:17:59.55
we're trying to tear it in two.
00:17:59.60\00:18:01.32
Keep the palms down.
00:18:01.37\00:18:03.08
Pull it apart
00:18:03.13\00:18:04.10
and you should
feel that isometricaly.
00:18:04.11\00:18:05.92
Isometric is
resistance without movement.
00:18:05.97\00:18:07.95
You should be able to
feel that in the triceps still.
00:18:08.00\00:18:11.05
Pulling it apart!
00:18:11.10\00:18:12.07
We're going to pull
for ten more seconds.
00:18:12.08\00:18:13.75
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
00:18:13.80\00:18:21.98
That felt good!
00:18:22.03\00:18:24.52
Okay can you toss those over
00:18:24.57\00:18:25.55
in the chair there please Joe?
00:18:25.60\00:18:27.58
Okay what we're gonna do is
00:18:27.63\00:18:29.05
we're gonna take a
few nice, big deep breaths
00:18:29.10\00:18:30.35
and just rest for a
moment; before we go into legs.
00:18:30.40\00:18:33.62
Let's take a
breath through the nose
00:18:33.67\00:18:36.22
[inhaling]
00:18:36.27\00:18:37.52
and out through
the mouth. [exhaling]
00:18:37.57\00:18:38.78
Again, in through
the nose [inhaling]
00:18:38.83\00:18:41.75
and out through
the mouth. [exhaling]
00:18:41.80\00:18:43.12
One more time! In... [inhaling]
00:18:43.17\00:18:46.62
...and out. [exhaling]
00:18:46.67\00:18:48.05
Good.
00:18:48.10\00:18:49.52
Now for some fun!
00:18:49.57\00:18:50.54
We're gonna do some squats!
00:18:50.55\00:18:51.52
Squats are one of the
best overall body exercisers.
00:18:51.53\00:18:53.35
Dee's already
anxiously anticipating them!
00:18:53.40\00:18:56.15
The way we do squats
is we have our feet apart
00:18:56.20\00:18:58.42
-a little more
than shoulder width,
00:18:58.47\00:19:00.12
we have our toes
turned out slightly;
00:19:00.17\00:19:02.42
we cross our arms
00:19:02.47\00:19:03.92
and when we squat down;
00:19:03.97\00:19:04.94
the thing we do
not want to do is
00:19:04.95\00:19:06.62
shoot the knees over the feet.
00:19:06.67\00:19:08.22
We want to sit
back into the squat.
00:19:08.27\00:19:10.25
And the way we do that is
00:19:10.30\00:19:11.38
we push our gluteus maximus
00:19:11.43\00:19:12.92
or our backside out as
if we're trying to sit down
00:19:12.97\00:19:15.38
in to a chair that's
about a foot away from us,
00:19:15.43\00:19:19.35
okay?
00:19:19.40\00:19:20.37
So we're going to squat down.
00:19:20.38\00:19:21.88
Push the hips back
00:19:21.93\00:19:23.45
and down,
00:19:23.50\00:19:24.47
and then up slowly.
00:19:24.50\00:19:26.08
Don't lock out!
00:19:26.13\00:19:27.10
Keep the
attention on the thighs.
00:19:27.11\00:19:29.08
Back down again.
00:19:29.13\00:19:30.28
Okay we want to
keep the chest up.
00:19:30.33\00:19:35.65
Good!
00:19:35.70\00:19:36.78
Backs should be
straight as you do this.
00:19:36.83\00:19:45.75
Okay we look like 3
toads going up and down!
00:19:45.80\00:19:49.35
Okay and down
00:19:49.40\00:19:52.92
and down!
00:19:52.97\00:19:55.42
Good!
00:19:55.47\00:19:56.78
And down.
00:19:56.83\00:20:00.42
Keep the tension on
the thighs the whole time!
00:20:00.47\00:20:07.08
Okay we're going
to do ten more here!
00:20:07.13\00:20:11.78
No problem!
00:20:11.83\00:20:13.62
Feels good!
00:20:13.67\00:20:15.75
Even though
doing squats may not be
00:20:15.80\00:20:17.45
the "funest" thing to do;
00:20:17.50\00:20:18.98
it's a great overall workout!
00:20:19.03\00:20:20.62
Works thighs,
00:20:20.67\00:20:21.98
works the buttocks,
00:20:22.03\00:20:24.32
hamstrings...
00:20:24.37\00:20:26.42
Five more times!
00:20:26.47\00:20:34.28
And two more.
00:20:34.33\00:20:35.92
Now we're going to go
down and hold for 30 seconds.
00:20:39.30\00:20:42.98
Oh! This is going to feel good!
00:20:43.03\00:20:46.12
5
00:20:46.17\00:20:47.78
Keep it tight!
00:20:47.83\00:20:50.05
There's ten!
00:20:50.10\00:20:51.78
Okay let's try to sink
it down a little lower.
00:20:51.83\00:20:55.48
15
00:20:55.53\00:20:58.52
What do you mean no, no?
00:20:58.57\00:21:00.78
20
00:21:00.83\00:21:01.80
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
00:21:01.81\00:21:11.18
That feels good!
00:21:11.23\00:21:14.12
Okay I want you
folks to lay down on
00:21:14.17\00:21:16.88
your side there on the floor.
00:21:16.93\00:21:18.48
I'll stay here
and catch my breath.
00:21:18.53\00:21:21.65
Okay I want you
to grab an ankle,
00:21:21.70\00:21:23.68
preferably your own...
00:21:23.73\00:21:24.98
pull it back and
stretch the quadriceps area!
00:21:25.03\00:21:28.92
Okay let's hold it
for five more seconds!
00:21:32.10\00:21:36.12
4, 3, 2, 1
00:21:36.17\00:21:39.62
Switch over!
00:21:39.67\00:21:42.08
Turn over to the other side!
00:21:42.13\00:21:49.28
Okay!
00:21:49.33\00:21:51.08
Good steady pull.
00:21:51.13\00:21:52.88
And ten more seconds!
00:21:52.93\00:21:56.88
5, 4, 3, 2, 1
00:21:56.93\00:22:01.22
Good!
00:22:01.27\00:22:02.38
Okay lay down on your backs,
00:22:02.43\00:22:04.85
bend the knees,
00:22:04.90\00:22:06.08
feet on the ground,
00:22:06.13\00:22:08.15
hands behind your neck!
00:22:08.20\00:22:09.58
We're going to do
some abdominal training.
00:22:09.63\00:22:11.95
The way we're
going to do these is
00:22:12.00\00:22:13.42
we're going to
make sure we blow out,
00:22:13.47\00:22:15.38
compress your abdominal wall
00:22:15.43\00:22:17.08
and then try to crunch up!
00:22:17.13\00:22:18.65
Your abdominal muscles only have
00:22:18.70\00:22:20.58
a 4 inch range of motion;
00:22:20.63\00:22:21.72
so we don't need to try to come
00:22:21.77\00:22:22.74
all the way up like
the old full sit ups.
00:22:22.75\00:22:24.42
We just need to
keep the isolation
00:22:24.47\00:22:25.78
on the abdominal wall.
00:22:25.83\00:22:27.32
When we crunch
up we blow out first
00:22:27.37\00:22:30.42
and then try and
lift our chin up.
00:22:30.47\00:22:31.82
Like we're trying to
touch our chin to the ceiling.
00:22:31.87\00:22:34.12
Okay ready? And go!
00:22:34.17\00:22:36.55
Good!
00:22:36.60\00:22:37.62
Just pump off some reps.
00:22:37.67\00:22:40.35
Okay let's try to get a
little more in sequence.
00:22:40.40\00:22:42.88
Okay both of you down.
00:22:42.93\00:22:44.45
Now up and down
00:22:44.50\00:22:46.45
and up, down,
00:22:46.50\00:22:48.58
up, down,
00:22:48.63\00:22:50.48
up, down,
00:22:50.53\00:22:52.45
up.
00:22:52.50\00:22:53.47
Reminds me of when I
used to be a PE teacher.
00:22:53.48\00:22:55.28
Good!
00:22:55.33\00:22:56.32
Up
00:22:56.37\00:22:57.34
and down,
00:22:57.35\00:22:58.32
up,
00:22:58.33\00:22:59.45
down.
00:22:59.50\00:23:00.47
Ten more.
00:23:00.48\00:23:01.65
You're probably thinking
00:23:04.57\00:23:05.54
"Yeah right, PE teacher,
more like drill sergeant!"
00:23:05.55\00:23:07.92
Right?
00:23:07.97\00:23:09.98
Five more!
00:23:10.03\00:23:11.42
Two more.
00:23:16.63\00:23:18.38
Now we're going to
lift the feet off the ground
00:23:18.43\00:23:20.52
and cross at the ankles.
00:23:20.57\00:23:22.15
Keep the knees bent.
00:23:22.20\00:23:23.98
okay and go!
00:23:24.03\00:23:25.25
Up and down
00:23:25.30\00:23:26.35
and up, down,
00:23:26.40\00:23:28.45
up, down.
00:23:28.50\00:23:30.02
Good!
00:23:30.07\00:23:31.05
Keep it going!
00:23:31.10\00:23:32.35
And up, down,
00:23:32.40\00:23:33.78
up, down,
00:23:33.83\00:23:35.32
up, down.
00:23:35.37\00:23:36.98
Good!
00:23:37.03\00:23:38.00
Up, blow out.
00:23:38.01\00:23:40.95
Excellent!
00:23:41.00\00:23:42.15
Keep going!
00:23:42.20\00:23:43.62
Ten more!
00:23:43.67\00:23:44.72
Nice toned abs make us
feel good about ourselves!
00:23:44.77\00:23:51.92
Five more!
00:23:51.97\00:23:53.48
1 and 2
00:23:53.53\00:23:56.78
and 3
00:23:56.83\00:23:58.35
and 4
00:23:58.40\00:24:00.18
and 5!
00:24:00.23\00:24:01.20
Legs straight up and we're
going to do ten in this position
00:24:01.21\00:24:04.65
if we can get in to position.
00:24:04.70\00:24:07.68
NO?
00:24:09.53\00:24:10.55
Come on up!
00:24:10.60\00:24:11.85
2, 3, 4, 5
00:24:11.90\00:24:15.72
Come on Dee!
00:24:15.77\00:24:16.85
6, 7, 8, 9, 10
00:24:16.90\00:24:23.68
Now lower your legs real slow.
00:24:23.73\00:24:25.18
Slow. Keep them straight!
00:24:25.23\00:24:27.02
Keep them straight!
00:24:27.07\00:24:28.92
There you go!
00:24:28.97\00:24:29.94
Slow, slow, slow.
00:24:29.95\00:24:30.95
Stop. Okay good!
00:24:31.00\00:24:32.75
Good job!
00:24:32.80\00:24:34.85
Okay turn over on your abdomen.
00:24:34.90\00:24:38.28
Okay we're just going
to push up on to your hands
00:24:38.33\00:24:41.02
so you can stretch
out the abdominal wall.
00:24:41.07\00:24:43.62
Okay just push up from there.
00:24:43.67\00:24:45.48
Go ahead and get
up on your hands.
00:24:45.53\00:24:48.25
There we go!
00:24:48.30\00:24:49.65
Keep your hips down.
00:24:49.70\00:24:51.58
Keep your hips down.
00:24:51.63\00:24:52.65
There, that's the way!
00:24:52.70\00:24:53.88
Feel the abdominal wall stretch!
00:24:53.93\00:24:58.62
Okay very good! Up on your feet.
00:24:58.67\00:25:02.22
Come on back here.
00:25:02.27\00:25:03.24
We're going to
do some calf raises!
00:25:03.25\00:25:04.65
You're just going to
put a hand on my shoulder
00:25:04.70\00:25:06.62
so you can brace yourself
00:25:06.67\00:25:09.18
and you're gonna go
up and down on the toes.
00:25:09.23\00:25:13.08
Good. Way up...
00:25:16.33\00:25:17.55
Way down.
00:25:17.60\00:25:18.98
This is an area
that is often neglected,
00:25:19.23\00:25:22.02
especially if you
walk around in heels.
00:25:22.07\00:25:26.08
Joe you spend a lot of
time in high heels, do you?
00:25:26.13\00:25:28.88
Not very much! [jokingly]
00:25:28.93\00:25:30.12
Not very much?!
00:25:30.17\00:25:32.02
Okay we don't want to
shorten that Achilles tendon
00:25:32.07\00:25:35.38
because then we could
have more of a chance of
00:25:35.43\00:25:36.82
rupturing that on a
sudden step off a curb
00:25:36.87\00:25:39.65
or when we do find
that we put flats on
00:25:39.70\00:25:41.75
and try and run or jog
00:25:41.80\00:25:43.42
or have to get out
of the way of something;
00:25:43.47\00:25:45.15
we certainly wouldn't
want our Achilles tendon going.
00:25:45.20\00:25:48.05
Okay ten more!
00:25:48.10\00:25:52.45
I wonder why...
00:25:52.50\00:25:54.55
Up.
00:25:54.60\00:25:56.55
Good!
00:25:56.60\00:25:57.68
Five more!
00:25:57.73\00:25:58.82
1, 2, 3, 4,
00:25:58.87\00:26:03.52
Last one!
00:26:03.57\00:26:04.78
5
00:26:04.83\00:26:05.80
Good!
00:26:05.81\00:26:06.78
Let's stretch those muscles out
00:26:06.79\00:26:07.85
and we're gonna step back.
00:26:07.90\00:26:09.22
Press the heel to the floor.
00:26:09.27\00:26:12.25
You wanna feel it right
in the area we're working.
00:26:12.30\00:26:14.55
Right in the calf area!
00:26:14.60\00:26:17.02
Five more seconds!
00:26:17.07\00:26:18.45
4, 3, 2, 1
00:26:18.50\00:26:21.38
And switch!
00:26:21.43\00:26:22.95
You'll find that
after we work a muscle
00:26:23.00\00:26:24.52
it feels really
good to stretch it!
00:26:24.57\00:26:27.28
It also helps us
through that cool down phase.
00:26:27.33\00:26:33.18
When we exercise,
00:26:33.23\00:26:34.20
we're convincing
our heart to pump hard;
00:26:34.21\00:26:35.85
and if we all of
a sudden just stop;
00:26:35.90\00:26:38.12
it could be pretty
detrimental on the heart
00:26:38.17\00:26:39.55
because the muscles
help in circulating blood.
00:26:39.60\00:26:42.32
Okay relax!
00:26:42.37\00:26:43.65
Let's put a leg out,
00:26:43.70\00:26:45.22
up on the heel.
00:26:45.27\00:26:46.65
We're going to
lean forward into it.
00:26:46.70\00:26:47.67
Now we're going to be
stretching the back of the leg.
00:26:47.68\00:26:49.98
You should feel
it behind the knee
00:26:50.03\00:26:51.12
and up in the hamstring area.
00:26:51.17\00:26:52.14
Okay let's hold that
for five more seconds!
00:26:52.15\00:26:54.32
4, 3, 2, 1
00:26:54.37\00:26:57.38
And switch!
00:26:57.43\00:27:02.58
Again, nice steady hold.
00:27:02.63\00:27:04.58
Five more seconds!
00:27:04.63\00:27:06.55
4, 3, 2, 1
00:27:06.60\00:27:09.58
Good.
00:27:09.63\00:27:11.18
Alright folks, thanks a lot!
00:27:11.23\00:27:12.78
That's it!
00:27:12.83\00:27:15.28
Depression has
gripped a lot of people
00:27:15.33\00:27:17.42
and it doesn't have to be as
00:27:17.47\00:27:19.18
incapacitating as it has been.
00:27:19.23\00:27:21.28
We can do things about it!
00:27:21.33\00:27:22.58
Medication has helped
a lot of people but there
00:27:22.63\00:27:24.92
are some natural
things that we can do as well.
00:27:24.97\00:27:27.12
As far as getting a good diet,
00:27:27.17\00:27:29.05
lots of exercise.
00:27:29.10\00:27:30.07
I've seen people
who have been hooked on
00:27:30.10\00:27:33.65
the pills to get them
out of their depression;
00:27:33.70\00:27:35.75
actually, get
totally off the pills
00:27:35.80\00:27:37.58
and feel great!
00:27:37.63\00:27:38.95
So help is there.
00:27:39.00\00:27:40.05
Do it for the right reason!
00:27:40.10\00:27:41.07
"You can do all
things through Christ who
00:27:41.08\00:27:42.98
"strengthens you"
00:27:43.03\00:27:44.08
according to Philippians 4:13
00:27:44.13\00:27:45.52
God bless you!
00:27:45.57\00:27:46.54
We look forward to
seeing you next time!
00:27:46.55\00:27:48.25