The following
program is designed
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to demonstrate simple workouts
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that you can use to
improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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People always
looking for joy in their life
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and you can find
that through exercise.
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Are you wondering how?
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Stay tuned and find
out on body and Spirit.
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Hello, I'm Dick
Nunez, exercise physiologist
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and principal of Miracle Meadows
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and Mountain
State Leadership Academy
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in West Virginia.
Welcome to Body and Spirit.
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Today we're gonna
be talking about joy,
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something everybody wants
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and we know that if we
follow God's natural plan
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we can have that.
The Bible promises
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if we keep God's
commandments we can have joy.
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That word "if"
although it is only
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two letters is a big one.
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We part of
keeping God's commandments
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is taking care of
ourselves as well.
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So we're gonna
focus in on that today
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and by doing that
and by doing exercise
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we actually have some
physiological responses
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like the production
of endorphin in our body
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that gives us this
feeling of euphoria.
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So often I've seen people
who don't want to exercise.
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In fact, they are
adamant of against doing it.
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But when they finally start,
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they realize it wow,
I actually feel better.
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And the more they do
it, the more they like it.
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And they even start
getting that endorphin rush
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even just
thinking about exercise.
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So the more we do it,
truly the better we become.
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We're gonna
focus in on that today.
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So I believe we're
ready to get started.
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Helping me out today
will be Madison and Brittany.
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Madison is a student
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at the Mount
State Leadership academy
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and Brittany at the, at
the elementary school there.
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And Brittany is
also my daughter.
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So we're looking forward
to having a good time today.
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We're gonna start by
doing some arm circles
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and warming up the body,
preparing for what is to come.
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Okay, make nice
circles here. Ten more times.
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That's five, six, seven,
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eight, nine, ten.
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Now let's go back the other way.
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Up and around, we're gonna see
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if we can bring
some joy in to our lives
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of Brittany and Madison
here in just a few moments.
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And let's do five more,
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one, two, three, four and five.
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All right, let's
start by working the chest.
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We're going to,
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in fact we're going
to punch our hand here.
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And we're gonna
drive out and come back.
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I want you to do 20
each way, focus on your chest
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as you're doing it.
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Good Madison
that looks excellent.
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Brittany, you're my counter.
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Five, six, good going.
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That fist clenched in
there, focus on your chest.
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You dictate how
hard you're gonna work.
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I've seen a lot
of people in my life
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who have been pessimistic
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and you get them on a
regular exercise program
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and they'll become optimistic.
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Their glass is no
longer half empty,
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it is now half full.
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How many more Brittany?
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Two more. Okay.
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Switch over and push hard
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each one push and push.
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Good, keep going.
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There is this exhilaration
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when we get when we do exercise
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as the blood starts
pumping throughout the body
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and to all the muscles.
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And I've seen some people
who, especially the older people
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who don't exercise at all,
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and then all of a
sudden they start doing it
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and they feel alive again.
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So you want to enjoy
that while we're young
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because then you
can just keep that alive
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feeling all of your
life. How many more, Brittany?
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One more. Okay.
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Hit the deck, we're
gonna do a few pushups
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to bring even more
joy into our lives.
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All right, let's
just go from the knees
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and let's do 20 of them.
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The chest, it'll
always be a tired
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so this willhelp finish it off
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by pumping some
pushups off here.
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You can use the
wall at home to do this
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or you can do with the less dep.
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But the bottom-line is pushups
are an excellent exercise.
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Many men will say, oh, I
haven't done those things
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since I was
back in the military.
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But they're doing back
in the military for a reason
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that's because
it's a good exercise.
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And often times we
avoid it because it's hard.
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And we don't like to
get down on the floor
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and have to stroll
around a little bit.
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Okay. Up on the feet. I
bet you feel better already.
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Oh, yes. Okay, good.
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Okay, let's lay
back, stretch the chest.
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Bring it across.
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Pull the shoulders
out. Okay, again back.
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And bring it across
with the scapula apart.
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Hold that for five more seconds.
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All right, good.
Let's put the arms out
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and do some arm circles.
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This one always puts a
smile on people's faces.
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And go larger.
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There is a lot
of people out there
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who can no longer move
and they wish they could.
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Smaller, often
times we forget to count
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our blessings and
realize that the fact
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we still can move
should be a joy in our life.
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Let's go larger now.
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In fact, if we can
make those muscles burn,
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it's a good thing. Smaller,
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now reverse it, and larger.
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And smaller. In
fact, this is so much fun
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that's why I'm
doing it with you.
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I don't want you to
have fun without me.
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Get it back to the front.
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Madison... I'm watching you.
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Larger. Okay.
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Those behind me have to remember
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there is monitors around,
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I can see what's going on, okay.
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Now let's hold for one minute.
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I will make sure
our joy is completed
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in the next 50 seconds here.
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Good, hold them nice
and parallel to the ground.
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Up a little higher,
Madison. There you go.
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Good. Keep them up there.
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Up higher, Madison.
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See, I told
she's gonna have fun.
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Her joy is happening here.
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The endorphins
are being released.
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Laughter brings endorphins out.
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The Bible said, "A merry
heart does well like medicine."
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Even Paul, he said, "laughter
does well like medicine."
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So we're gonna, we're
gonna get good dose today.
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Do you know what?
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This is going to
burn a little bit.
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Okay, we're down
to 10 more seconds,
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nine, eight, seven, six,
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five, four, three, two, one.
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Oh, feel that endorphin
rush. Oh, that feels good.
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Now let's whirl the shoulders.
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That always feels good
after I get down with that.
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All right, let's
go the other way now.
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And five more,
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okay good.
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All right, Madison could you
go get just one towel for us,
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please, just one.
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And you and Brittany are gonna
have a little tug of war here.
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And what you're gonna do is
you gonna square off like this.
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You gonna get the
towel here. Grab it.
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Okay. Now bend it a little bit.
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Okay, you're
gonna pull and pull...
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Okay. Come on
pull and pull, good.
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And pull. Okay,
Brittany you take my spot.
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Nice steady motion. You
can do this by yourself,
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by just using the
other arm to balance
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where we wanna again
make it a little more fun
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and people will
find that they have fun
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when they have
a workout partner.
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Good, good, good, keep going.
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Ten more. There is one and two.
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Good job,
Brittany, hang in there.
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Three, four, five, six,
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seven, eight, nine, ten.
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Okay. Switch around.
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So now you're
leading with the other foot.
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Okay, you're
leading with the other arm.
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Okay, and pull. Good.
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This is working the upper back.
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One time I was
doing this on a show
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and the guys actually
gone into a row of tug of war.
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So I am glad you're
not-- you're not doing that.
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Okay, come on keep going.
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If you have a training partner,
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husbands and
wives, moms and dads,
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sisters and
brothers, dads and sons,
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dads and daughters.
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Keep going. Keep going.
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Five more, one, two,
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three, four, five good.
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Okay, we're gonna keep
going with our partner training.
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I want you to kneel
down in front of Brittany.
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Okay, I want you to
grab that palms up, Brittany.
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Madison, you're
gonna hold onto these ends.
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Okay. Brittany
you're gonna do curls.
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Madison you're gonna give
her a little bit of resistance.
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Okay, up and down. Up and down.
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Good, up and
down. Keep going, good.
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Keep the palms up,
make sure you should
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get some regular repetition.
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Five more times,
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one, two, three,
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four and five, good. Switchover.
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Right, curl up Madison, good.
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That's so excellent.
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Good full range
that's what we want.
00:11:39.33\00:11:40.71
And even the
person doing the helping
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gets a little bit of
workout here as well.
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Ten more, Madison.
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And five more.
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Two more,
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all right, Brittany, backup.
00:12:14.50\00:12:17.47
Okay, I want you to
grab that, grab the ends.
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Turn to the front
get it up over your head.
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Elbows up. All
right press up overhead.
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The elbows in.
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Up, good. Up, up, excellent.
00:12:31.41\00:12:37.72
Keep going. And
for those at home
00:12:37.73\00:12:41.70
if you don't have a partner
00:12:41.71\00:12:42.70
you can do this
one arm at a time
00:12:42.71\00:12:44.62
by just holding
the arm the other side.
00:12:44.63\00:12:48.90
I'll demonstrate that
here in just a moment.
00:12:48.91\00:12:50.92
Three more.
00:12:54.00\00:12:55.00
Excellent. By doing at home,
00:13:01.43\00:13:05.07
you can just hold
on with the other arm.
00:13:05.08\00:13:07.05
You can go down and push up.
00:13:07.06\00:13:09.34
Like this and that
will still give you
00:13:09.35\00:13:11.50
somewhat the same
effect by training on your own.
00:13:11.51\00:13:14.88
Okay. Madison,
00:13:14.89\00:13:16.47
keep over the head.
00:13:20.19\00:13:21.19
Good.
00:13:25.03\00:13:26.03
You're gonna feel the triceps
00:13:31.57\00:13:32.57
when you do this one.
00:13:32.58\00:13:34.27
Push and push ten more times.
00:13:34.28\00:13:40.01
The elbow's in, two, three,
00:13:40.02\00:13:45.91
four, five,
00:13:45.92\00:13:49.76
six, seven,
00:13:49.77\00:13:54.14
eight, nine, ten, good.
00:13:54.15\00:13:59.35
Okay, I like you do the stretch
00:13:59.36\00:14:00.52
where you reach up over the head
00:14:00.53\00:14:02.40
and get up over the arm
and pull back, good, good.
00:14:02.41\00:14:07.07
And hold that steadily.
00:14:07.08\00:14:10.75
Ten more seconds, two, three,
00:14:10.76\00:14:15.21
four, five, six, seven, eight,
00:14:15.22\00:14:20.50
nine and ten, switchover.
00:14:20.51\00:14:22.68
Hold it to steady.
00:14:28.13\00:14:30.45
Each stretch you wanna hold
00:14:30.46\00:14:31.63
for about ten, twenty seconds.
00:14:31.64\00:14:33.68
Ten more, one, two, three,
00:14:33.69\00:14:37.58
four, five, six, seven, eight,
00:14:37.59\00:14:43.21
nine and ten, good. All right.
00:14:43.22\00:14:46.81
Let's get a few deep breaths
00:14:46.82\00:14:48.43
into the nose out
through the mouth.
00:14:48.44\00:14:54.19
In to the nose
out through the mouth.
00:14:54.20\00:14:58.32
Two more, in through the
nose out through the mouth.
00:14:58.33\00:15:03.84
One more time.
00:15:03.85\00:15:05.27
Through the nose
out through the mouth.
00:15:05.28\00:15:09.59
Next turn your head
to the side and turn,
00:15:09.60\00:15:13.60
and turn and turn,
three more each way.
00:15:16.03\00:15:21.16
Turn, turn,
00:15:21.17\00:15:24.23
turn, turn, let's do one more.
00:15:26.04\00:15:30.55
Turn and turn, good.
00:15:30.56\00:15:34.41
All right, we should be all nice
00:15:34.42\00:15:35.56
and loosened up and
ready to do some leg work here.
00:15:35.57\00:15:39.19
All right, cross your
arms and start squatting down.
00:15:39.20\00:15:43.19
Let's go for 20 of them.
00:15:43.20\00:15:46.42
Squats are on of the
best overall exercise
00:15:46.43\00:15:48.79
we can do for the lower body.
00:15:48.80\00:15:51.04
Stimulates the gluteus maximus,
00:15:51.05\00:15:52.53
the back,
thighs, the hamstrings.
00:15:52.54\00:15:55.91
How many is that, Brittany?
00:15:59.96\00:16:01.50
Seven or like that. Seven.
00:16:01.51\00:16:03.04
Keep going, good.
00:16:06.50\00:16:07.52
As long as you squat properly
by pushing the hips back
00:16:10.33\00:16:13.99
and keep the knees
from going over the feet.
00:16:14.00\00:16:17.77
We're just fine as far
as protecting our knees.
00:16:17.78\00:16:22.99
How many is that?
00:16:23.00\00:16:24.88
Fifteen. Good, five more.
00:16:24.89\00:16:27.06
One, two, three,
00:16:27.07\00:16:33.93
four, five, good.
00:16:33.94\00:16:38.03
Now what we are gonna do
is next step out to the side.
00:16:38.04\00:16:41.43
We gonna lunge down
this way as much as you can
00:16:41.44\00:16:43.95
and back the other way.
00:16:43.96\00:16:45.84
Okay, now get up
to way here, okay.
00:16:45.85\00:16:48.61
Now over, shift over.
00:16:48.62\00:16:51.01
Okay, and come up
more before you go down.
00:16:51.02\00:16:52.85
Up and down. Good.
00:16:52.86\00:16:56.00
Up and down, up and down.
00:16:56.01\00:17:01.48
Up and down. Good.
00:17:01.49\00:17:04.13
Up down, up down,
five more each way.
00:17:04.14\00:17:09.72
Up down, up down that's one,
00:17:09.73\00:17:14.73
up down, up down.
00:17:14.74\00:17:19.86
Up down, up down,
00:17:19.87\00:17:25.21
up down, up down,
00:17:25.22\00:17:26.81
one more each
way. Down up down good.
00:17:26.82\00:17:33.65
All right, lay down your sides.
00:17:33.66\00:17:35.92
You get hold over an ankle.
00:17:39.73\00:17:40.88
Stretch your
hand... the quadriceps,
00:17:40.89\00:17:42.36
excuse me, stretch your
quadriceps, there we go.
00:17:42.37\00:17:44.64
Let's hold that
for ten more seconds
00:17:49.79\00:17:52.12
One, two, three, four, five,
00:17:52.13\00:17:57.94
six, seven,
eight, nine, ten, good.
00:17:57.95\00:18:03.87
Switch.
00:18:03.88\00:18:04.87
Okay, Brittany go
back a little bit further,
00:18:11.26\00:18:13.37
instead of bringing
it to your side there,
00:18:13.38\00:18:15.48
come back. There you go.
00:18:15.49\00:18:17.40
And just lift
your leg back further.
00:18:17.41\00:18:20.99
This way.
00:18:21.00\00:18:23.68
Good, Brittany is
extremely flexible
00:18:23.69\00:18:25.09
so for her getting a
little more of stretching
00:18:25.10\00:18:27.33
as to go that extra mile.
00:18:27.34\00:18:30.57
Most folks I don't think have
to worry about that, however.
00:18:30.58\00:18:32.67
All right, lean your back.
00:18:36.11\00:18:38.64
Pull up your
knee up to your chest.
00:18:38.65\00:18:39.90
Pull and see you
feel it in your hip.
00:18:43.58\00:18:47.53
Hold that for ten more seconds,
00:18:47.54\00:18:49.19
one, two, three, four, five,
00:18:49.20\00:18:54.59
six, seven, eight,
nine, okay, leg straight up.
00:18:54.60\00:19:01.60
Grab behind your leg
and pull it towards you.
00:19:01.61\00:19:04.59
This time you should be feeling
00:19:04.60\00:19:05.59
a more in the
hamstring. And hold that.
00:19:05.60\00:19:10.11
Hold, hold, hold
ten more seconds,
00:19:10.12\00:19:13.63
one, two, three, four, five,
00:19:13.64\00:19:19.35
six, seven, eight, nine, ten.
00:19:19.36\00:19:24.40
Switch, pull it
near to the chest.
00:19:24.41\00:19:26.64
Hold.
00:19:29.95\00:19:30.95
Good. Keep pulling.
00:19:34.06\00:19:35.67
Ten more seconds.
00:19:39.73\00:19:40.73
One, two, three, four, five,
00:19:40.74\00:19:45.84
six, seven, eight, nine
00:19:45.85\00:19:49.59
put your leg straight up.
00:19:49.60\00:19:52.22
It's behind
pull, one, two, three,
00:19:52.23\00:19:57.38
four, five, six, seven,
00:19:57.39\00:20:02.01
eight, nine, ten, okay.
00:20:02.02\00:20:06.03
Put your-- keep
your shoulders down,
00:20:06.04\00:20:07.73
so that arm can,
00:20:07.74\00:20:08.80
make sure they
come across like that.
00:20:08.81\00:20:11.09
Okay. Yeah. No,
no, top of each other.
00:20:11.10\00:20:14.14
You should feel that stretch
in your hip and your back.
00:20:17.17\00:20:19.98
Hold that for ten more seconds.
00:20:22.58\00:20:23.83
One, two, three, four, five,
00:20:23.84\00:20:29.11
six, seven and look
you've come to eight, nine, ten.
00:20:29.12\00:20:33.79
Switch. We'll go the other way.
00:20:33.80\00:20:36.23
Okay, Madison trying to
trying to bring up more,
00:20:43.15\00:20:44.71
so there you go. Good.
00:20:44.72\00:20:47.18
Hold that for ten more seconds.
00:20:47.19\00:20:48.37
One, two, three, four,
00:20:48.38\00:20:52.72
five, six, seven,
eight, nine, ten, okay.
00:20:52.73\00:20:59.25
Bend your knees.
00:20:59.26\00:21:00.62
Bring them up
towards your chest.
00:21:00.63\00:21:03.35
Okay, like
Brittany is doing there.
00:21:03.36\00:21:05.35
Bring it up, okay.
00:21:05.36\00:21:07.46
And bring your hips back down.
00:21:07.47\00:21:09.27
Okay now back up. And down.
00:21:09.28\00:21:12.80
And up and down.
00:21:12.81\00:21:16.08
And up, this is
called the pelvic tilt.
00:21:16.09\00:21:18.46
It's good for the abdominal.
00:21:18.47\00:21:20.84
For some it might be difficult,
00:21:20.85\00:21:24.79
might not be able to
bring it quite this far.
00:21:24.80\00:21:27.64
Keep going. Ten more, one,
00:21:27.65\00:21:32.27
two, three,
00:21:34.16\00:21:39.44
four, five, good,
00:21:39.45\00:21:44.68
six, seven,
00:21:44.69\00:21:49.49
eight, nine and ten.
00:21:49.50\00:21:54.94
Put your feet on the ground,
00:21:54.95\00:21:56.04
hands behind the neck.
00:21:56.05\00:21:57.82
Okay, crunch up, up, down. Good.
00:21:57.83\00:22:02.29
Chin up as you come up.
00:22:04.45\00:22:05.64
Keep going.
00:22:10.53\00:22:11.55
Good, ten more.
00:22:17.31\00:22:18.49
And five more.
00:22:25.44\00:22:26.44
Okay, over on your stomach.
00:22:33.39\00:22:34.68
Hands bind your
back. Lift your chest up
00:22:37.56\00:22:41.32
and get the chest
off the ground and down.
00:22:43.29\00:22:46.33
Up and down. Up and down,
00:22:46.34\00:22:51.78
Up and down.
00:22:51.79\00:22:53.85
Keep going, up and down.
00:22:53.86\00:22:56.94
Up and down. Up and down.
00:22:56.95\00:23:01.97
Up and down. Ten more, one,
00:23:01.98\00:23:05.72
two, three, four,
00:23:07.28\00:23:13.87
five, six, seven,
00:23:13.88\00:23:20.67
eight, nine and ten,
good, up on the feet.
00:23:20.68\00:23:26.68
Okay, hands bind the back.
00:23:29.33\00:23:32.06
All right, let's crunch over.
00:23:32.07\00:23:35.60
And up and lay back, and over.
00:23:35.61\00:23:42.26
And up and lay back.
00:23:42.27\00:23:45.33
Contract the abdomen and over.
00:23:45.34\00:23:48.85
Up and back,
good keep going, over.
00:23:48.86\00:23:54.92
Up and back.
00:23:54.93\00:23:57.24
Each time you bend over
focus on contracting the abs,
00:24:03.36\00:24:08.18
you lay back and
feel the stretch.
00:24:08.19\00:24:12.87
Good, good, keep going.
00:24:12.88\00:24:16.94
We're gonna do
ten more of those.
00:24:16.95\00:24:18.34
That's one,
00:24:21.37\00:24:22.37
two,
00:24:25.92\00:24:26.92
three, four.
00:24:29.93\00:24:34.41
Keep slow, five,
00:24:36.81\00:24:38.61
six, seven,
00:24:41.39\00:24:45.77
three more,
00:24:45.78\00:24:48.87
eight,
00:24:48.88\00:24:49.87
nine and ten.
00:24:52.20\00:24:57.18
All right, we gonna
do some trunk rotation.
00:24:57.19\00:24:59.92
Turn, turn. Good, we
gonna do 20 each way.
00:24:59.93\00:25:05.00
It's 2, 3,
00:25:05.01\00:25:10.80
4, 5, 6,
00:25:10.81\00:25:16.68
7, 8,
00:25:18.56\00:25:23.81
9, 10,
00:25:23.82\00:25:27.09
11, 12, 13,
00:25:29.02\00:25:34.98
14, good, 15,
00:25:36.82\00:25:39.91
16, 17, 18,
00:25:41.53\00:25:47.14
two more, 19 and
20. Now we'll finish up.
00:25:47.15\00:25:52.78
We're gonna just a big breath,
00:25:52.79\00:25:55.09
arms up, bend around and down.
00:25:55.10\00:25:59.50
Again up around, down,
00:25:59.51\00:26:04.77
again and down two more.
00:26:04.78\00:26:09.43
Up around down, last one.
00:26:09.44\00:26:13.82
Up around and down. Good. Okay.
00:26:13.83\00:26:18.93
Thanks a lot,
ladies. We're all done.
00:26:18.94\00:26:20.22
We find that we go
against God's natural plan
00:26:23.56\00:26:27.09
by eating improperly,
by not getting enough rest,
00:26:27.10\00:26:30.53
by not getting enough fresh air.
00:26:30.54\00:26:32.76
Bad things can happen to
us, and we won't have joy.
00:26:32.77\00:26:36.19
Anytime we have that problem
00:26:36.20\00:26:37.74
or we are going against God
we end up state of dis-ease,
00:26:37.75\00:26:40.96
which will cause disease.
00:26:40.97\00:26:43.40
Fact is, it's been estimated
00:26:43.41\00:26:44.78
that up to 80
percent of all disease
00:26:44.79\00:26:46.99
originates in your mind.
00:26:47.00\00:26:49.00
And by having a
good healthy brain
00:26:49.01\00:26:51.03
by getting endorphins going,
00:26:51.04\00:26:52.90
it will help
you immensely to get
00:26:52.91\00:26:54.88
a medical fix of endorphins
is extremely expensive.
00:26:54.89\00:26:58.54
But you can have it
naturally by getting
00:26:58.55\00:27:00.62
a regular exercise
program and also another thing
00:27:00.63\00:27:03.23
that find that gives you joy,
00:27:03.24\00:27:05.44
enjoy abundantly as you
ever regular prayer life
00:27:05.45\00:27:08.69
and a worship time with God.
00:27:08.70\00:27:10.69
That finally
people are worshipping
00:27:10.70\00:27:12.13
and praising the Lord,
they're actually healthier
00:27:12.14\00:27:14.91
and scientific research
has found already that people
00:27:14.92\00:27:18.58
who partake in
regular prayer are going to be
00:27:18.59\00:27:21.14
healthier and happier.
00:27:21.15\00:27:23.08
Exercise is a part of that
00:27:23.09\00:27:24.97
because as people
get into condition
00:27:24.98\00:27:26.97
they just feel
good about themselves.
00:27:26.98\00:27:28.77
The spring comes
back to their step.
00:27:28.78\00:27:30.73
They just feel alive again.
00:27:30.74\00:27:32.37
When you feel weak, you feel low
00:27:32.38\00:27:35.11
and when you feel
strong, you feel young.
00:27:35.12\00:27:37.94
If you struggle
get out of the chair,
00:27:37.95\00:27:39.78
there's no joy there, but
when you can bounce around
00:27:39.79\00:27:42.28
and do whatever you want to do
00:27:42.29\00:27:43.92
then your joy will abound.
00:27:43.93\00:27:45.36
Remember to do it
all for the glory of God.
00:27:45.37\00:27:47.66
Philippians 4:13, says
00:27:47.67\00:27:49.34
"I can do all of
things through Christ
00:27:49.35\00:27:51.51
who strengthens me."
00:27:51.52\00:27:52.90
God bless you
we'll see you next time.
00:27:52.91\00:27:54.53