The following program
is designed to demonstrate
00:00:02.51\00:00:04.37
simple workouts that
you can use to improve
00:00:04.40\00:00:06.44
your health. Be sure
to consult your physician
00:00:06.47\00:00:10.32
before beginning
any exercise program.
00:00:10.35\00:00:12.55
We all need hope in our
life and exercise can help
00:00:15.57\00:00:18.01
give us that hope.
Stay tune to find more
00:00:18.04\00:00:20.29
about it next
on Body and Spirit.
00:00:20.32\00:00:22.49
Hello, I am Dick Nunez,
Exercise Physiologist and
00:00:51.90\00:00:54.33
Principal of Miracle
Meadows and The Mountain
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State Leadership
Academy in West Virginia.
00:00:55.91\00:00:57.88
Welcome to Body and Spirit.
00:00:57.91\00:01:00.09
I remember a story of a
man who was so depressed,
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his job was going horrible,
his family life was bad
00:01:03.75\00:01:06.42
and then he found out
the worst news of all.
00:01:06.45\00:01:09.63
He was dying of
cardiovascular disease.
00:01:09.66\00:01:11.94
His arteries are
blocked, plugged up,
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they weren't sure that
there was lot they could
00:01:13.84\00:01:14.92
do for him. He was
so depressed, he had
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no hope left. He
decided he was gonna
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kill himself. He
didn't wanna shoot
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himself or do it in
a dishonorable way that
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would hurt his family.
He thought what he would
00:01:23.84\00:01:25.61
do is by an exercise
outfit, some running shoes
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and go out to the park
after work and honorably
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kill himself by
exercising to death.
00:01:32.36\00:01:34.94
When he got to the
park, he picked out a oak big,
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put on his shoes and
ran as hard as he could.
00:01:37.46\00:01:41.38
And he got to the oak
tree he collapsed in a heap,
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his chest was heaving,
breathing profusely and
00:01:44.25\00:01:47.79
he felt like he wanted
to die. But, he didn't.
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The while later he
started to feel better.
00:01:51.88\00:01:54.52
He slowly walk
back to his car next day
00:01:54.55\00:01:57.65
he tried it again
and again and again.
00:01:57.68\00:02:02.08
By end of the week, he
went out there again climbed
00:02:02.11\00:02:06.12
out of his car and took
his mad dash for the oak tree.
00:02:06.15\00:02:10.07
And this time when
he collapsed in a heap
00:02:10.10\00:02:12.28
and got up, he looked around.
00:02:12.31\00:02:15.20
And he saw the oak
tree was way behind him.
00:02:15.23\00:02:18.18
He was running well
pass the oak tree now and
00:02:18.21\00:02:21.64
as he started slowly
walking back to his car
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he started to
realize a few things.
00:02:23.88\00:02:26.20
Since he started
this crazy tirade to kill
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himself, things were
going better at work,
00:02:29.11\00:02:31.46
his family life
seem to be improving and
00:02:32.25\00:02:34.57
he actually felt like
he was getting more fit.
00:02:34.60\00:02:36.64
So, instead of
killing himself, he decided
00:02:36.67\00:02:39.56
he would start a
regular exercise program
00:02:39.59\00:02:41.72
and by doing so he
started to have hope again.
00:02:41.75\00:02:45.34
And he has had a
joyful life, has been
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going around sharing his
testimony with many people
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about how God rescued
him from the grips of,
00:02:51.31\00:02:54.71
with an exercise
program I would not recommend
00:02:54.74\00:02:57.57
it to anybody,
but for him it worked.
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We're gonna talk about
hope today while we do our
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exercise program.
Helping me out today
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will be my daughter
Brittney and Christie.
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Brittney is a
student at the Mountain
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State Elementary
School. Christie is
00:03:09.85\00:03:11.85
a student of Miracle Meadows.
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Okay. We're all ready to go.
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Yeah. Alright, let's
start by just loosening up.
00:03:17.67\00:03:20.81
Reach up and switch,
let's reach the other way
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and switch and reach and
reach and reach and reach
00:03:24.43\00:03:31.43
and reach, reach,
keep going, to laboratory
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experiments, poor
rats they go through
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a lot of misery for
the sake of science, but
00:03:40.96\00:03:44.64
they found that
when rats have no hope
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they get sicker.
Remember tests they
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set up, where rats
getting zapped by electricity
00:03:49.43\00:03:52.69
and the ones who can
take their wheel there was
00:03:52.72\00:03:55.95
two different cages and
turn the electricity off.
00:03:55.98\00:03:58.74
Even though they got
zapped as well they didn't
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get sick near as much
as those who could not
00:04:01.64\00:04:04.03
turn off the electricity.
Let's go 10 more each way.
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1 and 2 not too
fast 3 and 4, 5, 6, 7
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and 8, 9 and 10. Good.
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Let's get in a
perfect position here.
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Turn our hands push it
out, draw in, push out,
00:04:35.52\00:04:41.05
draw back, out,
we're gonna do 15 of them.
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Try and keep the
pressure on, 5 let's go 10 more.
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1, 2, 3, 4, 5, 6, 7, 8,
9, and 10. Now we're gonna
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go down press, press,
press, good keep going.
00:05:08.90\00:05:16.93
Press, press, press,
press, press, do 7 more.
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1, 2, you're pushing
hard Christie 3, 4, 5, 6, 7.
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Now up and up, and up,
and up, up, up, up, 7 more.
00:05:38.73\00:05:54.83
1, 2, 3, 4, 5,
6, 7 hold it up top.
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Squeeze together hard,
squeeze it, squeeze it,
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squeeze it,
squeeze it 10 more seconds.
00:06:14.01\00:06:17.26
1, 2, 3, 4, 5, 6,
7, 8, 9 and 10. Good.
00:06:17.29\00:06:27.19
Alright. You feel
good. Yes. Let's stretch out
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reach back, stretch
the chest bring across.
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Pull the shoulder
ways out and back,
00:06:38.96\00:06:44.78
stretch and
across, pull apart. Good.
00:06:46.81\00:06:57.47
Hey, Brittney could you
get our towels for us please?
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Often times when
people get in exercise program
00:07:02.49\00:07:04.63
they start to have a lot
of hope because they feel
00:07:04.66\00:07:07.33
like they are doing
something good for themselves
00:07:07.36\00:07:08.95
and so being pessimistic
they start becoming optimistic.
00:07:08.98\00:07:12.93
Alright, let's
pull our towel apart.
00:07:12.96\00:07:14.91
If you carry towel onto
you'll feel really good.
00:07:14.94\00:07:18.00
Right up and down and
up and down, up and down,
00:07:19.07\00:07:27.59
and up and down keep
going down, up, down,
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up, down, up, down
10 more, 1 and 2, 3, 4,
00:07:35.98\00:07:51.88
5, 6, 7, 8, 9 last
one 10. Back up top,
00:07:54.25\00:08:07.98
side to side, pull it
over, pull the other way,
00:08:08.89\00:08:12.00
pull keep the torso straight,
keep your arms straight.
00:08:12.76\00:08:15.44
Just use the arms in
the shoulder blade area
00:08:15.47\00:08:17.87
to go back and forth.
Good. 10 more each way.
00:08:17.90\00:08:26.84
Here is 1, not too fast 2,
stay with me, 3, 4, 5, 6, 7
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8, 9 and 10. Good.
And hold your towel.
00:08:44.95\00:08:52.21
Warm up over the
head. Grab hold the elbow
00:08:54.95\00:08:56.98
and stretch. Alright
hold 10 more seconds.
00:08:57.01\00:09:03.99
1, 2, 3, 4, 5, 6, 7,
8, 9, 10 switch. Hold it,
00:09:04.02\00:09:17.91
hold it, 10 more seconds
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
00:09:19.49\00:09:32.61
Here you go. Can you grab this?
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It's quick reflexes.
Quick reflexes. Grab it
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like you grab the
end of a baseball bat.
00:09:41.75\00:09:43.86
Alright. Now take with
a short about 6 inch grip
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away from it,
raise up pull back down.
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Raise up, pull down,
raise up, pull down. Good.
00:09:52.65\00:09:59.10
Up and down, up and
down, up, down, up, down, up,
00:10:00.34\00:10:10.62
down, up, down. 10
more, 1, feels good, 2,
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you can feel it already,
3, 4, 5, 6, that's right,
00:10:17.66\00:10:27.39
7, 8, 9 and 10.Good. Other side.
00:10:28.23\00:10:37.51
Up, up, up, you would
pick the opposite side Christy.
00:10:38.85\00:10:46.74
I forgotten. That's okay.
00:10:46.77\00:10:48.55
And up, and up, up, up,
good keep going 10 more.
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1, 2, 3, 4, 5, 6,
7, 8, 9 and 10. Good.
00:11:03.03\00:11:23.25
We have the towels.
Let's roll the shoulders up
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and around and up
and around, up, up
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way up, little back, up, up, up,
00:11:33.67\00:11:41.55
five more, 1, 2,
3, 4, 5. Other way.
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Up around and round
3, 4, 5, 6, 7, 8, 9.
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Five more 1, 2, 3,
4, 5. Shrug up and down,
00:12:05.47\00:12:15.30
up and down, up and
down, up, down, up, down, up,
00:12:15.33\00:12:23.74
down, up, down, up,
down, up, down, up, down, up,
00:12:23.77\00:12:33.58
down, up, down, three
more good, alright. Relax.
00:12:34.12\00:12:42.00
Take an arm pull
across, wind the elbow. Good.
00:12:42.03\00:12:47.59
Alright, hold
for 10 more seconds.
00:12:50.97\00:12:53.22
1, 2, 3, 4, 5, 6, 7, 8,
9, switch over and pull,
00:12:53.25\00:13:05.55
pull, good, hold
it, and 10 more seconds.
00:13:06.81\00:13:16.73
9, 8, 7, 6, 5, 4, 3, 2,
1. Give your towel back.
00:13:17.73\00:13:27.10
Once you drape it
over the thumb side
00:13:29.63\00:13:31.62
grab it underneath.
Drape it over your thumb side,
00:13:31.65\00:13:36.31
over the thumb side.
Here you go. Oh! okay.
00:13:36.34\00:13:41.19
Okay. Now grab with
other hand underneath.
00:13:41.79\00:13:44.87
Curl your arm up
and all the way down,
00:13:44.90\00:13:48.15
all the way
down, all the way down.
00:13:48.64\00:13:51.70
Alright keep
going. Keep the palm up
00:13:54.63\00:13:57.54
whole time, that's
better. It's 8, we're gonna for
00:13:57.57\00:14:02.77
25. 9, 10, 11, 12,
13, 14, give yourself
00:14:02.80\00:14:13.45
some resistance, 15, 16,
17, okay, I'm just making sure
00:14:13.48\00:14:19.68
18, 19, 20, 21, each
way down, 22, 23, 24, 25.
00:14:19.71\00:14:31.94
Let's drape the other
side now. Grab and curl
00:14:31.97\00:14:36.45
and down, up and down,
don't pull as you coming down.
00:14:36.48\00:14:41.78
Give yourself resistance
as you going up. Good.
00:14:41.81\00:14:45.62
Curl and curl, 15 more,
1, 2, 3, 4, each way down,
00:14:45.65\00:15:03.66
5, 6, 7, 8, 9, 10,
five more, 1, 2, 3, 4 and 5.
00:15:03.69\00:15:21.66
Good. Check it
out. Oh!. That's good.
00:15:21.69\00:15:24.85
Take deep breath
into nose and out,
00:15:24.88\00:15:28.99
in and out one
more time in and out.
00:15:29.02\00:15:38.51
This time we're gonna
grab it towards the end of
00:15:40.48\00:15:42.25
the towel, grab it in
here, hold across your chest
00:15:42.28\00:15:45.48
you're gonna push out and back,
00:15:45.51\00:15:47.92
push out and back, keep
your elbow on one spot, okay.
00:15:47.95\00:15:52.50
Push, push, good,
you're doing fine.
00:15:52.53\00:15:57.71
The elbow. That
is 8, 9, 10, 11, 12,
00:15:58.90\00:16:14.12
13, 14, 15, ten more.
1, 2, 3, 4, 5, 6, 7, 8,
00:16:15.18\00:16:35.07
9 and 10. Switch
sides. Then we're gonna be
00:16:36.40\00:16:41.73
grabbing out this way.
Wake up Christie, wake up.
00:16:41.76\00:16:45.78
Push out, keep
that elbow there you go.
00:16:48.51\00:16:53.06
It's not unusual to
have one side feel it more
00:16:53.09\00:16:56.18
awkward to the
other. And obviously your
00:16:56.21\00:16:59.45
dominant side will
feel more comfortable.
00:16:59.48\00:17:01.55
Good, keep going.
Keep your elbow up.
00:17:01.58\00:17:07.81
That's better. Way up,
way up, push it way up,
00:17:11.04\00:17:16.72
extend those long
arms. Yeah alright.
00:17:18.38\00:17:21.07
Seven more. 1, 2,
3, 4, 5, 6, 7. Good.
00:17:21.10\00:17:36.05
Take the towels. Well,
we have 10 feet of girl
00:17:37.53\00:17:41.76
here just to
amongst 12 years old.
00:17:41.79\00:17:44.33
Okay. Let's get
some deep breaths.
00:17:46.04\00:17:48.35
In and out, in and out,
in and out, one more time
00:17:48.38\00:17:59.21
in and out. Let's shake
the arms out. Okay. What
00:17:59.24\00:18:03.75
I want to do hands on the
hips, let's do some lunges.
00:18:03.78\00:18:06.92
Step out and back,
out and back, now 20 on
00:18:06.95\00:18:13.39
each side. It's 4, 5, 6,
7. I wouldn't leave you hang
00:18:13.42\00:18:33.51
in Brittney, 8,
next time give me more.
00:18:33.54\00:18:36.07
No, no, I
wouldn't do that either,
00:18:36.10\00:18:38.34
9, I would be
mean, I'm never mean.
00:18:38.37\00:18:40.03
Hipster, 10 that was my
Daughter, who said that.
00:18:40.06\00:18:43.51
11, yeah, 12, come on,
come on, come on, come on.
00:18:45.13\00:18:51.88
I must go. 14, 15, 16,
17, 18, 19 good 20. Alright.
00:18:51.91\00:19:16.01
Now, I want you to
do some side lunges.
00:19:16.04\00:19:19.30
Okay, let's step out to side.
Let's go in same direction.
00:19:21.59\00:19:24.07
Okay. Down, other
way, good, good, good,
00:19:24.10\00:19:31.81
it's 3, 4, chest up
5, that's better, 6,
00:19:32.92\00:19:41.42
suffer with
dignity. I mean enjoy
00:19:41.45\00:19:44.43
your exercise. I mean something.
00:19:44.46\00:19:46.06
I think you had the
first time pretty correct.
00:19:48.41\00:19:49.73
Okay. 10, 11, 12, 13, 14,
15, 16, 17, 18, 19 and 20.
00:19:49.76\00:20:11.78
Come over to me.
And on my shoulder get
00:20:11.81\00:20:13.75
hold of an ankle. Stretch, good.
00:20:13.78\00:20:19.28
Feel some good? Delightful.
Alright. Through the leg.
00:20:19.31\00:20:24.38
Ten more seconds 1, 2, 3,
4, 5, 6, 7, 8, 9, 10 switch.
00:20:26.41\00:20:37.19
Good, good. 10 more
seconds 1, 2, 3, 4, 5, 6,
00:20:42.11\00:20:53.31
7, 8, 9, 10. Let's
step out, up on the heel
00:20:53.34\00:21:00.14
and lean forward into
it. And just hold that
00:21:00.17\00:21:06.32
ten more 1, 2, 3, 4,
5, 6, 7, 8, 9, and switch
00:21:08.16\00:21:18.28
and hold ten more seconds
1, 2, 3, 4, 5, 6, 7, 8, 9
00:21:21.06\00:21:37.87
10, step back here
that's right, step back here.
00:21:37.90\00:21:41.92
Speaking on balance,
let's do some calf raises
00:21:41.95\00:21:44.16
up and down the
toes can you get some air
00:21:47.02\00:21:50.38
up, down, up, down,
up, down, up down, up,
00:21:50.41\00:21:57.96
down, up, down, up, down,
up, down, keep going good,
00:21:57.99\00:22:07.25
up, up, up, keep
going, going, up, up, up, up
00:22:08.28\00:22:21.05
ten more 1, 2, 3, 4,
5, 6, 7, 8, 9, 10, good.
00:22:22.30\00:22:39.09
Now we gonna step back
press heel to the ground
00:22:42.23\00:22:44.78
should feel that stretch
in your calf, ten more seconds
00:22:51.35\00:22:55.11
1, 2, 3, 4, 5, 6,
7, 8, 9, 10, switch
00:22:55.14\00:23:06.31
and hold and more 1, 2, 3, 4, 5,
00:23:12.66\00:23:19.33
6, 7, 8, 9, 10, good. Alright,
00:23:19.36\00:23:26.97
so kept to the
ceiling and down, up and down,
00:23:27.00\00:23:32.14
up and down, up, down,
up down, up, down, up, down,
00:23:32.17\00:23:42.46
up, down, you got
five more, 1, 2, 3,
00:23:42.49\00:23:49.16
4, 5, good. Side to side
00:23:50.39\00:23:55.27
Ten more each way
1, 2, 3, 4, 5, 6, 7, 8,
00:24:03.24\00:24:19.69
9, 10, turn side to side
and turn, turn, turn, good.
00:24:21.14\00:24:29.65
Five more, 1, 2, 3, 4,
5. Hands going to back,
00:24:33.23\00:24:43.70
contract the abdomen
bend over, up lay back,
00:24:44.62\00:24:48.92
contract, over
up and back go slow.
00:24:48.95\00:24:54.54
Remember, I go further
to bend then you too do.
00:24:55.49\00:24:57.97
This is too a
little, just a little bit.
00:24:59.26\00:25:01.98
Not very
noticeable, no no, not much.
00:25:02.01\00:25:05.71
We all look like a
bunch of 5 footers here right.
00:25:05.74\00:25:09.04
But Dad, I don't think
I've reached that. Almost.
00:25:10.41\00:25:14.05
Alright, there's 10 more,
there is 1, 2, 3, 4, 5, 6,
00:25:24.89\00:25:41.65
7, 8, 9, and 10,
good. Alright, let's turn
00:25:43.67\00:25:55.05
and turn, turn,
turn, keep going, ten more
00:25:55.08\00:26:04.44
each way 1, 2, 3, 4,
5, 6, 7, 8, 9, and 10.
00:26:04.47\00:26:28.77
Alright ladies,
it's good. Thanks a lot.
00:26:28.80\00:26:31.16
Hope is something we all
to be striving for and if we
00:26:34.71\00:26:37.61
have faith in God,
we'll have that hope.
00:26:37.64\00:26:39.87
I've seen so many
people take their situation,
00:26:39.90\00:26:42.47
regardless of where they are
at whether they are in lot of
00:26:42.50\00:26:44.97
pain, arthritis or
they got heart disease.
00:26:45.00\00:26:47.91
I remember a man who had
99 percent blockage going
00:26:47.94\00:26:50.66
to his brain was
considered inoperable and within
00:26:50.69\00:26:53.78
just 40 days, the last
week he was at our Wellness
00:26:53.81\00:26:56.89
Program in the
Black Hills, while I was a
00:26:56.92\00:26:58.80
Wellness Director
there. He walked an incredible
00:26:58.83\00:27:01.02
46 miles, it is just
fantastic to see how God
00:27:01.05\00:27:04.36
can heal people.
Before, he came out he
00:27:04.39\00:27:06.56
really had, didn't
have much hope that he was
00:27:06.59\00:27:08.79
gonna have a normal
healthy life, but now
00:27:08.82\00:27:10.73
this man still walks
4-5 miles every single
00:27:10.76\00:27:13.01
morning and that was
several years ago now.
00:27:13.04\00:27:15.57
So we can have hope,
we can to see disease were
00:27:15.60\00:27:18.02
worse often times in
people are overweight
00:27:18.05\00:27:20.34
and they feel like there
is nothing else they can do.
00:27:20.37\00:27:22.60
Getting in a good
regular exercise program
00:27:22.63\00:27:24.85
will give them that hope
or if they see their blood
00:27:24.88\00:27:27.50
profile, listening
their cholesterol and
00:27:27.53\00:27:30.18
triglycerides are way
out of side by getting in a
00:27:30.21\00:27:32.79
good program of proper
life style, good nutrition
00:27:32.82\00:27:35.52
and getting in a
good exercise program.
00:27:35.55\00:27:38.02
Let's see those
changed drastically as well.
00:27:38.05\00:27:40.63
Basically, what I've seen
happened is people who are
00:27:40.66\00:27:43.45
pessimistic become
optimistic because they
00:27:43.48\00:27:45.85
get into a
regular exercise routine.
00:27:45.88\00:27:47.83
But, remember do it
for the right reasons.
00:27:47.86\00:27:50.24
Philippians 4:13 says
I can do all things to
00:27:50.27\00:27:53.04
Christ who
strengthens me. God bless you,
00:27:53.07\00:27:55.18
we'll see you next time.
00:27:55.21\00:27:56.57