The following
program is designed
00:00:02.23\00:00:03.73
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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Heart disease is
still the number one killer,
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that's the bad news.
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The good news,
it's very reversible.
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Stay tune to find out
how, next on Body & Spirit.
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Hello, I am Dick
Nunez, exercise physiologist
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and principal of Miracle Meadows
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in Mountain State Leadership
Academy in West Virginia.
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Welcome to Body & Spirit.
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Today we're gonna be talking
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about the number
one killer out there,
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and it's heart disease.
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It scares many people
because unfortunately in men,
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in great amount of cases the
first symptom is sudden death.
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There is no warning.
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And over the years the
arteries do start to block up.
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Fortunately it's been
found to be very reversible
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through proper
diet and good exercise.
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Today we're gonna be talking
about exercise in two range.
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First of all, on how
to prevent heart disease
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and second of all, what to
do once you had a heart attack
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and how do you recover from it.
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I believe we're
ready to get started.
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Helping me out today
will be Will and Jason,
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both students of the Mountain
State Leadership Academy.
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All right. And since many people
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that have had heart disease
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or have heart disease are not
able to get around real well,
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we have our chairs out here.
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We're gonna
start by sitting down
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and working from this position
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and we'll be getting up some--
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We're going to work this
out from our sitting position.
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First of many times that
somebody had heart disease,
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they've had some
type of surgical procedure
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like bypass or angioplasty.
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And often times if
they have a bypass,
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their chest is
actually opened up.
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So we want to
start working that area.
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If you had that done,
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you definitely want to
get cleared by your doctor
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before you ever
start anything to find out
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if it's gonna be
safe to work that area.
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So we're gonna start
with just a gentle warm up
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of bringing the
elbows in and out.
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Just letting that area know
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that we're gonna be
doing something to it.
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If this is uncomfortable
at all, then you want to stop
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or just go with
the shorter motion.
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If you just go par
way back, that's okay.
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You would be
able to get to a point
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where you will be doing a full
range of motion soon enough.
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And for those
who've had heart surgery
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and you recovered from it,
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just praise the Lord
that you got through it
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and you are on
the other side of it
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and now it's time to
work on getting better.
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Let's go ten more, one, and two,
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three, four, five,
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and six, seven,
eight, nine, ten.
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Okay, let's put the hands
together here in front of us,
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then push out and draw
back, push out, draw back.
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Jason, we're
gonna do 20 of these,
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want you to keep track for me.
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When somebody is
looking to prevent heart disease
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although doing structural
workouts are very beneficial,
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especially for
keeping blood flow going well.
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The reality is, we want
to keep the aerobic capacity
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in check or keep going strong.
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So you want to be on a
regular walking program
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or swimming program.
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How many we got
Jason? Seventeen.
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Okay, let's
finish these off first,
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and you're 16,
17, 18, 19 and 20.
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Now we're gonna
come up over the head.
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And this might be a
little more difficult,
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especially if
you've been cut on.
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We're gonna go up and
down 20 times over head.
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Okay, I'm gonna
let you guys keep going
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and I want to
continue talking little bit.
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So whenever you look at going
through a preventive program,
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get a regular aerobic program.
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You want to find your pulse rate
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if you gone
through some heart disease.
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You want to find
out from your doctor
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what your
training rate should be,
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otherwise take
220 subtract your age
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and fight 80 to 70% of that.
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So if you are 40 years old,
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that give you a
maximum rate of 180
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and 80% of that would
be 144 and 70% be 126,
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and that's what
you be training out
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for about 20 to 30
minute time period.
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Where we're at, Jason.
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Okay, let's stretch out.
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Let's reach back.
Just let it stretch.
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Stretching would be
a very important part
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especially if you
had the surgery done.
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Okay, bring it across.
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Pull your shoulder
blades apart as much as you can.
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Okay, and back again.
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Stretch the
chest, you want to try
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and fill in the
pectoralis region there.
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All right, and bring it across,
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pull your shoulder blades apart.
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Okay, good. Let's
get a couple of breaths.
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Again, in and out.
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Will, you get the
towels for us please.
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Towels can make an excellent
piece of exercise equipment.
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We're gonna use this
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as we start
working on upper back area.
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Okay, we're gonna take it,
hold it down in front of us,
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would bring it
back and bring it down.
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This is gonna
encourage a range of motion.
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During general
exercise like this
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will still stimulate your heart.
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But not as effectively as you do
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when you get in the rhythmic
cadence of aerobic exercise,
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the walking, the
swimming, the cycling.
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But you want to
start out slowly with that.
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You don't want to go too hard.
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Often times, especially
men think they need to train,
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get back to their
previous shape tomorrow
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and it just
doesn't work that way.
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It takes years
to get out of shape
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and it takes time
to get back into shape.
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And when some people tell me
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I want to get back into shape,
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first question
I want to ask them
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is were you ever in shape?
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Because often times,
many time they were not.
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Okay, let's do 20 more of these.
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This should be a very
non abrasive exercise.
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We're not really
pulling on the towel much.
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We're just using
it as a stability
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and a support to
help us get arms back.
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There's five, six, seven,
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eight, nine, ten.
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Ten more, one, two, three.
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If you have to stop that's okay,
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four, five, six, seven,
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eight, nine and ten.
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Now we're gonna do
rollers with our towel.
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We're gonna pull
back, push it out,
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pull back, push it out.
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There had been lot
of wonderful studies
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about heart disease
like the Framingham study.
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They've shown that
healthy lifestyle were specially
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having a lower
cholesterol level.
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Last I heard
there's still nobody
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who has died from
cardiovascular disease
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from the Framingham study
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who had a
cholesterol level under 150.
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Obviously as a--when
somebody use a vegetarian diet,
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they're not
eating any cholesterol
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because cholesterol is
strictly in animal substance.
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It's a fat soluble substance,
synthesize by the liver
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since in animal products
specially ones it have livers,
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they are the
ones with cholesterol
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where the plant
products are not.
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So things like olives
do not contain cholesterol.
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How many have we done
Jason? I didn't count.
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Okay, you might count it now.
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Okay, I think we've done enough.
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All right, let's
stretch that area,
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let's grab a hold
of our elbow and pull.
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And hold that
for ten more seconds,
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one, two, three, four, five,
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six, seven, eight, nine and ten.
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Other side, one,
let me go 15 seconds,
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four, five, six,
seven, eight, nine, ten,
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eleven, twelve,
thirteen, fourteen and fifteen.
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Let your arms down.
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Okay, deep breath into
nose and out through the mouth.
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Into the nose and
out through the mouth.
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All right, let's take
our towels up to our chest.
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We're gonna push up come down,
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push up come
down, up and down, up.
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This is little
different than other motion
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that we were doing which
was a straight arm hold tight.
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Now, we're
doing it actual press.
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Working the shoulder region.
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Going over the head,
you want to be real careful
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not to use a
lot of weights there
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because as you
pressing up is gonna create
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a lot of pressure.
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Also when you
have heart disease,
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you don't want to be
doing the Valsalva maneuver
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where you're--in
cutting off the airflow
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that's gonna create a lot
of inner thoracic pressure
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that you don't want.
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This is simple enough,
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and even still can
you feel your shoulders
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along Jason as you do this.
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Will, are you feeling
your shoulders at all?
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Yeah. Now both of these fellows
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are probably
not prime candidates
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for heart disease
right at this moment
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but the reality is being male.
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And if I look at
both of them sitting here,
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the odds are that
one of these fellows
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will die of heart
disease before it's all done.
00:10:02.07\00:10:04.61
But they can dramatically
reduce that risk rate
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if they stay on a
healthy lifestyle.
00:10:07.57\00:10:10.36
So they're actually
doing the best thing
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they could possibly do
to prevent heart disease
00:10:11.93\00:10:14.32
and that's exercising
now, in their teenage years
00:10:14.33\00:10:16.95
and setting up that
good healthful pattern.
00:10:16.96\00:10:21.57
Ten more. One, two, three, four,
00:10:21.58\00:10:29.45
five, six, seven,
00:10:29.46\00:10:35.30
eight, nine, ten, good.
00:10:35.31\00:10:41.10
All right, let's go
and take the towels,
00:10:41.11\00:10:43.80
can you take them off there.
00:10:43.81\00:10:44.80
In fact let me ask you Jason,
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since you're
sitting next to me still.
00:10:46.16\00:10:47.43
Have you done
anything in your life already
00:10:47.44\00:10:49.28
that you know could possibly
00:10:49.29\00:10:50.92
lead to the
cause of heart disease
00:10:50.93\00:10:52.68
if you kept doing it? Oh, yeah.
00:10:52.69\00:10:54.61
Okay, Will, how
about you? Oh, yeah.
00:10:54.62\00:10:56.78
Okay, so both these young men,
00:10:56.79\00:10:58.54
of course now
they've a little advantage.
00:10:58.55\00:10:59.84
They have a good principal
00:10:59.85\00:11:01.66
that has a lot of
knowledge in health
00:11:01.67\00:11:03.56
and so they've been educated
already on healthy lifestyle
00:11:03.57\00:11:06.55
and they realize already
that even through young age
00:11:06.56\00:11:09.60
as they've been
doing things in their past
00:11:09.61\00:11:11.98
that would have
contributed to heart disease.
00:11:11.99\00:11:14.04
Are you still doing
those things, Jason?
00:11:14.05\00:11:15.96
No. No more. No.
00:11:15.97\00:11:17.46
How about you Will? A couple.
00:11:17.47\00:11:20.75
Now there's honesty.
Okay, want to keep honest
00:11:20.76\00:11:23.64
but he--that was
many thou, right?
00:11:23.65\00:11:25.27
No. All right, that's good
00:11:25.28\00:11:26.71
and of course
we're doing the exercise
00:11:26.72\00:11:28.04
to help curb that, so.
00:11:28.05\00:11:30.02
Okay, lets bring arm across,
00:11:30.03\00:11:34.22
didn't mean to put you
on the spot on Televisions
00:11:34.23\00:11:35.84
but that's way it goes.
00:11:35.85\00:11:37.43
Ten more seconds, one,
two, three, four, five, six,
00:11:37.44\00:11:44.41
seven, eight, nine and
ten, across the other way.
00:11:44.42\00:11:51.02
We don't want to under emphasize
00:11:51.03\00:11:52.79
the ability of muscles to
help that venous blood flow
00:11:52.80\00:11:55.87
because those veins
do have valves in them,
00:11:55.88\00:11:58.18
and the strong
muscles will help,
00:11:58.19\00:12:00.05
that venous blood flow return.
00:12:00.06\00:12:02.51
Okay, five more seconds,
four, three, two, one, good.
00:12:02.52\00:12:08.49
All right, take a deep breath
00:12:08.50\00:12:11.68
and out and in and out.
00:12:11.69\00:12:18.90
We're gonna change
up a little bit here.
00:12:18.91\00:12:20.54
We're gonna go right
into our abdominal training.
00:12:20.55\00:12:22.78
Okay, put your hands
on your abdominal wall,
00:12:22.79\00:12:24.78
we're gonna crunch
forward and lay back,
00:12:24.79\00:12:27.41
crunch forward, lay back.
00:12:27.42\00:12:29.98
As we go back, we're
pressing into the chair,
00:12:29.99\00:12:32.84
as we crunch forward
00:12:32.85\00:12:34.21
we're pressing our
lower back into the chair
00:12:34.22\00:12:36.66
and when we lay back
00:12:36.67\00:12:37.87
we're pushing our
upper back into the chair.
00:12:37.88\00:12:40.20
This is gonna help simulate
00:12:40.21\00:12:41.24
both abdominal
wall and the lower back.
00:12:41.25\00:12:46.89
I don't know if you have
noticed it but often times,
00:12:46.90\00:12:49.76
when especially a man
has had heart disease,
00:12:49.77\00:12:52.35
they also have this
protrusion out in front of them
00:12:52.36\00:12:55.78
that is what they
might call a beer belly
00:12:55.79\00:13:00.53
or what I like to
call instead of six pack
00:13:00.54\00:13:03.28
the full keg and
we don't want that.
00:13:03.29\00:13:06.32
Want to have a good
fit trim abdominal wall
00:13:06.33\00:13:09.37
but that ample
abdomen or that edacity
00:13:09.38\00:13:13.16
if you will is definitely
seams to be a contributor
00:13:13.17\00:13:15.85
to a heart disease or at least
there's a definite parallel
00:13:15.86\00:13:18.70
with those with
large bdominal walls
00:13:18.71\00:13:20.98
and cardiovascular disease.
00:13:20.99\00:13:25.46
And we also have to remember
00:13:25.47\00:13:26.66
that if there's too
much fat on the outside,
00:13:26.67\00:13:29.04
there's a pretty good chance
of so much fat on the inside.
00:13:29.05\00:13:31.91
Let's keep going.
Remember as we eat food,
00:13:31.92\00:13:36.67
the more fat we eat
the more cholesterol
00:13:36.68\00:13:39.10
our body has to produce
00:13:39.11\00:13:40.56
because basically what
cholesterol is doing is,
00:13:40.57\00:13:42.88
it's helping to
emulsify the fats.
00:13:42.89\00:13:45.57
The cholesterol
goes to the gall bladder
00:13:45.58\00:13:47.27
where it's converted
into bio salts and bio acids
00:13:47.28\00:13:49.56
and there it sits
like a soap dispenser
00:13:49.57\00:13:51.36
ready to score down its contents
00:13:51.37\00:13:53.23
when fats coming through.
00:13:53.24\00:13:54.94
And not having that cholesterol
00:13:54.95\00:13:56.81
to use for emulsification
00:13:56.82\00:13:58.52
would be like trying
to wash your frying pan
00:13:58.53\00:14:00.61
which you cooked something
in oil with just water,
00:14:00.62\00:14:03.06
you need that soap to emulsify.
00:14:03.07\00:14:05.29
Okay, let's do about ten more,
00:14:05.30\00:14:07.32
it's a nice
comfortable exercise.
00:14:07.33\00:14:09.06
We can sit here
and laugh for a while,
00:14:09.07\00:14:10.39
but we need to get
on to other things,
00:14:10.40\00:14:12.38
there's three,
four, five and I might add
00:14:12.39\00:14:17.64
do not use a rocking
chair for this exercise,
00:14:17.65\00:14:20.16
seven, eight,
00:14:20.17\00:14:24.17
nine and ten, good.
00:14:24.18\00:14:28.37
Let's do some arm work,
00:14:28.38\00:14:29.51
you may put one arm
down between our legs there,
00:14:29.52\00:14:32.42
put your elbow against
your leg and let's curl up.
00:14:32.43\00:14:35.98
We do 15
repetitions, three, and four,
00:14:35.99\00:14:41.63
five, six, seven,
00:14:41.64\00:14:47.31
eight, nine, ten,
00:14:47.32\00:14:52.87
eleven, twelve, thirteen,
00:14:52.88\00:14:58.49
fourteen and fifteen.
00:14:58.50\00:15:01.47
Now switch over the
other side and curl, curl.
00:15:01.48\00:15:06.46
Keep the wrist
up, palm should be up.
00:15:10.39\00:15:13.82
Ten more, one, and two, three,
00:15:13.83\00:15:19.92
four, five, six, seven,
00:15:19.93\00:15:27.18
eight, nine and ten.
00:15:27.19\00:15:31.24
Let's do the triceps,
gonna block now from here,
00:15:31.25\00:15:35.17
press the arm down,
all the way down, back up.
00:15:35.18\00:15:40.93
It's four, five, six,
00:15:40.94\00:15:46.69
seven, eight, nine, ten,
00:15:46.70\00:15:53.84
eleven, twelve, thirteen,
00:15:53.85\00:15:59.13
fourteen and fifteen.
00:15:59.14\00:16:01.80
Good, switch. Press and press,
00:16:01.81\00:16:06.13
full range of motion.
00:16:06.14\00:16:09.93
Remember for those
with heart disease,
00:16:09.94\00:16:11.72
do not want to
strain extensively
00:16:11.73\00:16:14.46
just give
yourself little resistance,
00:16:14.47\00:16:16.32
so you're doing
the range of motion.
00:16:16.33\00:16:18.08
For those who do not
have the heart disease
00:16:18.09\00:16:19.54
and still want
to get real strong,
00:16:19.55\00:16:20.90
work out and give
yourself a little more up a go.
00:16:20.91\00:16:26.53
Five more, one and two,
00:16:26.54\00:16:31.04
three, four and five.
00:16:31.05\00:16:35.33
Okay, let's just
shake the arms out.
00:16:35.34\00:16:38.46
Okay, let's get a few
more cleansing breaths here
00:16:38.47\00:16:40.75
into the nose out
through the mouth.
00:16:40.76\00:16:44.84
Into the nose, out
through the mouth one more time.
00:16:44.85\00:16:51.67
Okay, let's get up on the feet.
00:16:51.68\00:16:54.46
What I want you fellows to do
00:16:54.47\00:16:55.76
is to get into a squat position
00:16:55.77\00:16:58.02
and we're gonna
squat down to the chair
00:16:58.03\00:17:00.79
and you gonna have your knees,
00:17:00.80\00:17:03.77
Your feet are too
turn out little bit
00:17:03.78\00:17:05.52
and you're gonna make sure
00:17:05.53\00:17:06.66
your knees stay over your feet.
00:17:06.67\00:17:08.02
You gonna squat
down to the chair
00:17:08.03\00:17:09.50
just barely
touching it and come back up.
00:17:09.51\00:17:11.46
I am gonna go instruct as we go.
00:17:11.47\00:17:13.16
Okay, sit back to
it, push your hips back
00:17:13.17\00:17:15.23
as we go down to it
and back up again, good.
00:17:15.24\00:17:18.69
Now down and up.
00:17:18.70\00:17:21.74
Reason why we're
using a chair here
00:17:21.75\00:17:23.29
just in case you start to
feel too fatigue, you drop down.
00:17:23.30\00:17:26.61
We only gonna do
about ten of them.
00:17:26.62\00:17:30.56
So I don't want to
overdo on this one.
00:17:30.57\00:17:32.57
It's an excellent exercise
to get lower body going.
00:17:32.58\00:17:36.36
Seven and eight and nine,
00:17:40.09\00:17:45.98
one more time, ten.
00:17:45.99\00:17:48.69
Okay, just relax for a moment.
00:17:48.70\00:17:50.61
Just take a few
breaths in and out,
00:17:50.62\00:17:55.60
and in and out.
00:17:55.61\00:17:58.84
One more time, in and out.
00:17:58.85\00:18:02.35
What we're gonna do is we're
gonna do one more set of that.
00:18:02.36\00:18:04.47
I want you to do
ten times one more time.
00:18:04.48\00:18:06.89
Okay, cross your
arms and squat down.
00:18:06.90\00:18:09.39
Jason, you'll be counting,
make sure we do them. Okay go.
00:18:09.40\00:18:13.20
A set of repetition, this will
be the second set of squats.
00:18:13.21\00:18:16.93
Repetition is the actual moment
00:18:16.94\00:18:18.43
so we're doing ten repetitions.
00:18:18.44\00:18:20.59
Usually we just do
one set of something,
00:18:20.60\00:18:22.81
but this time
we're doing second set,
00:18:22.82\00:18:24.28
because I want you to encourage
00:18:24.29\00:18:25.48
the development of legs
00:18:25.49\00:18:26.88
without putting the great
stress on the heart, lungs,
00:18:26.89\00:18:30.09
because this is
going to be a stressor,
00:18:30.10\00:18:31.97
but its also an
excellent exercise overall.
00:18:31.98\00:18:34.72
Jason, how many have
you done? It's nine and ten.
00:18:34.73\00:18:38.59
Okay, good. All right, have
a seat back in the chair again.
00:18:38.60\00:18:41.86
Okay, let's-- we're gonna put
00:18:44.55\00:18:45.57
little more emphasis on the legs
00:18:45.58\00:18:47.40
Let's do a leg extension.
00:18:47.41\00:18:49.69
Just put the one leg out
and up, and up, and up, and up.
00:18:49.70\00:18:57.53
You do 20 of them, six, seven,
00:18:57.54\00:19:01.70
eight, nine, ten,
00:19:01.71\00:19:05.84
eleven, twelve,
thirteen, fourteen,
00:19:05.85\00:19:11.92
fifteen, sixteen,
seventeen, eighteen,
00:19:11.93\00:19:16.64
two more, nineteen and twenty.
00:19:16.65\00:19:19.52
Switch, and up, and up, and up,
00:19:19.53\00:19:24.84
good keep going six, seven,
00:19:24.85\00:19:28.85
eight, nine, ten,
00:19:28.86\00:19:32.58
eleven, twelve,
thirteen, fourteen,
00:19:32.59\00:19:37.76
fifteen, sixteen,
seventeen, eighteen,
00:19:37.77\00:19:43.03
nineteen, one more, twenty.
00:19:43.04\00:19:44.65
Now we're gonna do
ten with some resistance,
00:19:44.66\00:19:46.89
put the other foot across.
00:19:46.90\00:19:47.99
And ten of
them, one, two, three,
00:19:48.00\00:19:52.08
four, five, six, seven,
00:19:52.09\00:19:57.29
eight, nine, ten.
00:19:57.30\00:20:01.00
Okay, switch over,
up one, two, three,
00:20:01.01\00:20:06.54
four, five, six,
00:20:06.55\00:20:10.12
seven, eight, nine, and ten.
00:20:10.13\00:20:14.76
Let's do the hamstring,
take the heel in, pull.
00:20:14.77\00:20:20.76
For ten count,
three, four, five,
00:20:20.77\00:20:24.98
six, seven, eight, nine and ten.
00:20:24.99\00:20:30.16
Move it about six
to eight inches pull,
00:20:30.17\00:20:32.82
one, two, three, four, five,
00:20:32.83\00:20:38.02
six, seven, eight, nine and ten.
00:20:38.03\00:20:43.19
Put the foot flat
down, pull one, two,
00:20:43.20\00:20:47.23
three, four, five, six,
00:20:47.24\00:20:51.25
seven, eight, nine and ten.
00:20:51.26\00:20:55.01
Other side, pull,
two, three, four, five,
00:20:55.02\00:21:02.24
six, seven, eight, nine
and ten, six to eight inches.
00:21:02.25\00:21:08.59
Okay, two, three, four, five,
00:21:08.60\00:21:14.62
six, seven, eight, nine, ten.
00:21:14.63\00:21:19.81
Okay, pull one,
two, three, four, five,
00:21:19.82\00:21:26.62
six, seven, eight, nine and ten.
00:21:26.63\00:21:31.12
Let's go back to left leg
00:21:31.13\00:21:32.47
and we gonna go
through one more time,
00:21:32.48\00:21:33.96
two, three, four, five,
00:21:33.97\00:21:38.38
six, seven,
eight, nine, and ten.
00:21:38.39\00:21:42.95
Okay, pull one, two,
three, while you're doing this,
00:21:42.96\00:21:47.66
you want to make sure
you're touching your hamstring,
00:21:47.67\00:21:49.85
so you getting a
good contraction,
00:21:49.86\00:21:52.31
seven, eight,
nine, and move again.
00:21:52.32\00:21:56.21
Pull, ten seconds, four, five,
00:21:56.22\00:22:01.26
six, seven, eight, nine, ten.
00:22:01.27\00:22:06.26
Right leg, pull, pull,
00:22:06.27\00:22:13.46
eight, nine, ten.
00:22:13.47\00:22:15.78
Move it about
six to eight inches,
00:22:15.79\00:22:17.30
pull, three, four, five, six,
00:22:17.31\00:22:23.28
seven, eight,
nine, ten and flat.
00:22:23.29\00:22:27.64
And pull, three, four, five,
00:22:27.65\00:22:33.20
six, seven, eight, nine and ten.
00:22:33.21\00:22:37.99
Let's sit on the
edge of the chair,
00:22:38.00\00:22:40.07
we gonna put our
feet down underneath this.
00:22:40.08\00:22:42.81
Okay, we're gonna push up
on our toes and back down.
00:22:42.82\00:22:46.03
The calf muscles, often times
been called the second heart
00:22:46.04\00:22:49.34
because it helps pump the blood
00:22:49.35\00:22:51.72
back up to venous blood flow.
00:22:51.73\00:22:54.10
So we're gonna do
quite a few reps here.
00:22:54.11\00:22:57.05
I think we're on
seven, eight, nine, ten.
00:22:57.06\00:23:02.69
We're gonna do fifty, Jason.
00:23:02.70\00:23:04.36
The leg muscles are specially,
00:23:08.02\00:23:09.60
things we want to
have very strong and thick
00:23:09.61\00:23:12.17
because that's where the gravity
00:23:12.18\00:23:14.15
is gonna be the most resistant,
00:23:14.16\00:23:16.44
so we want to be able to have
00:23:16.45\00:23:17.84
good venous blood
flow return to the heart.
00:23:17.85\00:23:20.10
And you want to make sure
00:23:20.11\00:23:21.31
you get lots of
fresh fruits and vegetables
00:23:21.32\00:23:23.36
and really cut back on
the fats and the sugar.
00:23:23.37\00:23:26.66
That's what killing
people. Eating that refined food
00:23:26.67\00:23:29.51
ofen times is like a
negative energy input.
00:23:29.52\00:23:32.40
Your eating food is actually
starving your body of energy
00:23:32.41\00:23:35.50
instead of
giving your body energy.
00:23:35.51\00:23:37.27
So you want to
make sure the things
00:23:37.28\00:23:38.32
you put in your
mouth are healthful.
00:23:38.33\00:23:39.93
I know a lot of
times people will say,
00:23:39.94\00:23:41.59
"But I don't like healthy food."
00:23:41.60\00:23:43.16
That's because you've converted
00:23:43.17\00:23:44.39
your palate to
liking unhealthy food.
00:23:44.40\00:23:46.94
You'll find that once
you get on healthy food
00:23:46.95\00:23:48.85
that you don't
miss the unhealthy food,
00:23:48.86\00:23:50.56
and if you have it again,
00:23:50.57\00:23:51.62
it actually doesn't
taste near as good to you,
00:23:51.63\00:23:53.56
because you feel so good.
00:23:53.57\00:23:54.77
How many have
you done? Okay, good.
00:23:54.78\00:23:57.19
All right, okay let's
just put our foot down,
00:23:57.20\00:23:59.84
just kind of shake it out a
little bit to the other side.
00:23:59.85\00:24:03.69
Okay, that blood circulating.
00:24:03.70\00:24:06.67
All right, lets get a
few cleansing breaths.
00:24:06.68\00:24:11.11
And out and in and out,
00:24:11.12\00:24:16.67
one more time in and out.
00:24:16.68\00:24:20.51
Okay, let's grab our left knee
and pull it towards our chest.
00:24:20.52\00:24:23.62
Hold that for ten more seconds,
00:24:26.90\00:24:28.53
one, two, three, four, five,
00:24:28.54\00:24:33.75
six, seven, eight, nine and ten.
00:24:33.76\00:24:38.65
Let's take the ankle now
and pull it up towards you,
00:24:38.66\00:24:42.49
ten more seconds, one,
two, three, four, five,
00:24:47.44\00:24:53.17
six, seven,
eight, nine, ten, good.
00:24:53.18\00:24:59.96
Pull the other knee
up, and hold it tight.
00:24:59.97\00:25:05.14
Ten more seconds, one, two,
00:25:05.15\00:25:08.31
three, four, five, six,
00:25:08.32\00:25:12.55
seven, eight, nine, ten.
00:25:12.56\00:25:16.60
Okay, and up, pull,
00:25:16.61\00:25:22.12
ten more seconds, one,
two, three, four, five,
00:25:22.13\00:25:28.39
six, seven,
eight, nine, ten, good.
00:25:28.40\00:25:33.47
All right, let's stand up
00:25:33.48\00:25:36.18
and we're gonna do
some trunk rotation now.
00:25:36.19\00:25:39.24
Okay, let's turn,
and turn, and turn,
00:25:39.25\00:25:46.35
and turn, good keep
going. And ten more each way.
00:25:46.36\00:25:53.53
There's one, and two,
00:25:53.54\00:25:59.64
three, four,
00:25:59.65\00:26:05.40
five, six,
00:26:05.41\00:26:10.67
seven, and eight,
00:26:10.68\00:26:13.93
two more times, nine,
last one and ten, good.
00:26:13.94\00:26:19.82
All right, fellows
thanks a lot, well done.
00:26:19.83\00:26:24.15
Heart disease doesn't
have to be the scary killer
00:26:24.16\00:26:26.48
that has been for so long.
00:26:26.49\00:26:27.99
In fact people
like Nathan Pritikin
00:26:28.00\00:26:29.57
who have for so long trying
to get people eat healthily
00:26:29.58\00:26:32.03
he was a living
testament even in his death.
00:26:32.04\00:26:34.66
Where he'd showed that arteries
00:26:34.67\00:26:36.71
that were once
blocked up were totally clean.
00:26:36.72\00:26:39.06
Unfortunately Nathan Pritikin
00:26:39.07\00:26:40.45
didn't have the
whole of eternal glory,
00:26:40.46\00:26:42.36
he was not a Christian
00:26:42.37\00:26:43.60
and he died a very tragic
death by taking his own life.
00:26:43.61\00:26:47.71
We can have not
only the abundant health
00:26:47.72\00:26:50.04
that Nathan
Pritikin has been trying
00:26:50.05\00:26:52.30
to promote for so many years,
00:26:52.31\00:26:53.64
we can also have
that joy of eternal life
00:26:53.65\00:26:55.99
through our Lord and Savior.
00:26:56.00\00:26:57.46
And by having that
personal walk in relationship,
00:26:57.47\00:27:00.11
we can have the
joy that helps us out
00:27:00.12\00:27:02.50
because stress is a big killer.
00:27:02.51\00:27:04.65
And stress will take us
down in that spiritual walk,
00:27:04.66\00:27:08.31
that first walk
with God definitely helps
00:27:08.32\00:27:10.40
that along with getting into
the regular exercise program.
00:27:10.41\00:27:13.63
That also will
help reduce your stress.
00:27:13.64\00:27:16.88
And also while you
exercise you're elevating
00:27:16.89\00:27:19.57
the high-density lipoproteins
which are on the other end
00:27:19.58\00:27:22.95
of the metabolic
spectrum of LDL cholesterol
00:27:22.96\00:27:25.60
which some call
the bad cholesterol.
00:27:25.61\00:27:26.82
I don't call bad cholesterol
00:27:26.83\00:27:27.98
because if you don't
have any LDL you will die.
00:27:27.99\00:27:30.54
But the HDL is on
the other end of that
00:27:30.55\00:27:32.93
and it actually helps
take fats and cholesterol
00:27:32.94\00:27:34.95
out of your blood stream.
00:27:34.96\00:27:36.14
And God designed us that way.
00:27:36.15\00:27:37.42
We have a healthy
lifestyle and a healthy diet,
00:27:37.43\00:27:40.02
we can expect
great things to happen
00:27:40.03\00:27:41.55
as we follow His
natural remedies.
00:27:41.56\00:27:43.03
And also we want to remember,
00:27:43.04\00:27:44.20
we want to do it
for the right reason.
00:27:44.21\00:27:46.03
Want to remember what
Philippians 4:13 says,
00:27:46.04\00:27:48.25
"I can do all things through
Christ who strengthens me."
00:27:48.26\00:27:51.47
God bless you and we
hope to see you next time.
00:27:51.48\00:27:54.22