The following program
is designed to demonstrate
00:00:03.58\00:00:05.82
simple workouts that you can use
00:00:05.85\00:00:07.58
to improve your health.
00:00:07.61\00:00:09.84
Be sure to
consult your physician
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before beginning
any exercise program.
00:00:12.12\00:00:14.08
Have you notice today
people are more aggressive,
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especially our youth,
there are things you can do
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about it with your
lifestyle and proper exercise.
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stay tuned and find out
how next on Body and Spirit.
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Hello, I am Dick Nunez,
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Exercise
Physiologist and Principal of
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Miracle Meadows of Mountain
State Leadership Academy
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in West Virginia.
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Welcome to Body and Spirit.
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Working in Miracle
Meadows I find a lot of youth
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that have aggressiveness
and I found that also in my work
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in prison ministry,
unfortunately so often
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they get involved with
drugs and putting things in
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there mind, that aren't
very pure, they'd be so much
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better, if they get off
the drugs, they would find
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social activities that
would develop their character,
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they would clean up
their diet, they get into good
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exercise and they turn
off the television set.
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Exercise can definitely
play a strong part in that
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'cause when you
workout you start releasing
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endorphins that gives you
this feeling of well-being
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Serotonin can be increased,
giving more melatonin,
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so you rest well and have
less deviant type behavior,
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girls also are
getting more and more
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aggressive these
days. As they spend time
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watching
television, we see the road rage
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type activities
going on, people in general
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are ready to fight
at the drop of a hat
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or even to take
somebody else's life.
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Terrorism is at an
all time high peak,
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so what's
happening to our culture.
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God does not want us this way,
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exercise can help take
people and turn them from
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pessimist into optimist,
so let's get a good exercise
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program going today,
helping me out will be
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Andrew and Jason, both students
of the Mountain State Leadership
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Academy. Thank you. Okay,
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we are going to start
with some easy warm up
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up and around, this is
just our warm up exercise
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nothing too strenuous,
just getting your circulation
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flowing, getting the body
prepared for what is to come,
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five more, there's two,
three, four five now the other
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direction, up and round and
around up, up, up, up, good,
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up, up, up, five more one,
two, three, four, and five.
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One of the good things about
exercise is you actually get
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to wear the results, in
other words you workout a lot,
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you look better, you
feel better and that gives you
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a better self esteem.
So, we are going to start by
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helping that out by doing
some push ups, some of the best
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overall upper body
exercises. We can do without
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exercise equipment, you can
do these either off your knees
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or you can do
them against the wall,
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you fellows, I don't have
anything to worry about that,
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if you want to do one
arm push ups, or two arms,
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would be okay? First the
two arm, oh! Two arms okay,
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we'll do two arm today, alright,
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we're do some one out of
quarters, go down, up then
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just go quarter
down and back up,
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go all the way
down and up part way
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and up, all the way
down. And up, part way, and up
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all the way down,
up, part way, up, good,
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keep going, the quarters
just give us a little of more of
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an emphasis, on the
chest as we finish off,
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slow it down a little
bit, we're not in a hurry,
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by exhausting muscles
we help the body relax.
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I have seen a lot of
people feel real tense,
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they go through
a strong workout,
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and they feel so much
better, so much relaxed,
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so much more relaxed and
they don't have the strength
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left to to beat
anybody up anyway. Okay,
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good, a couple
more, one more time,
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excellent, good job, guys.
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Reach back, hold your
stretch, bring it across,
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pull your shoulder blades out,
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and again reach back,
and bring it across and pull
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Good. Alright, we are going
to do an excerise where we're
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actually gonna block our
elbow, we going to push down
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and bring it back up,
drive down, back up, drive down,
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up and drive down,
and up down, and up, down,
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and up, down and up, 10
more, one, and two, and three
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four, five, six, seven,
eight nine and ten. Same arm,
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grab it, pull and reach,
pull and reach, pull and reach
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pull and reach,
four, and five, six
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seven, eight,
nine, ten, ten more one,
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two, three, four, five,
six, seven, eight, nine,
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and 10, strive down
to the other side now,
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push and push, and
push, and push, five,
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six, seven, eight, nine,
ten, keep going, ten more, 11,
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good, 12, 13, 14, 15, 16,
17, 18, 19, 20, grab the wrist,
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pull, pull, good four,
five, six, seven, eight, nine,
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ten more, one, two, three
four, five six, seven, eight
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nine, and ten,
good. Arm up over the head
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hold your elbow and
stretch, pull, steady pull
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do not snap, tear,
rip, just a steady pull, ten
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more seconds, one, two,
three, four, five, six, seven,
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eight, nine, ten, switch
over and pull, pull, pull, pull,
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pull, ten more seconds, one,
two, three, four, five, six,
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seven, eight, nine, ten,
good, get a couple of breaths,
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in and out, in and out,
one more time, in and out
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arms out, to our small circles,
this has long become out
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favorite on the
Body and Spirit show.
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Larger circles, this
exercise fatigues the shoulders
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very nicely, not
just the shoulders, but
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all the muscles
around the scapula area
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very important area, when
it comes to muscles strength
00:08:59.65\00:09:04.04
and stability, let's
go back the other way
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good, bigger, now
small, now back to front,
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and make them
larger, and smaller
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now reverse it, and make it
bigger, keep the palms down,
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arms straight,
reverse it, and reverse it,
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and we are going to
get ready to hold it
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right now, good, put
those arms up, nice and
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parallel, you wanna enjoy
the fact that you can move
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that is your body
is working properly and
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when you feel that burning
sensation, just praise the
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Lord and go I am so
thankful I can do this.
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Because a lot of people can't.
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We don't want to
take anything for granted
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You need to put
your arms down at home,
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fine, guys behind me
don't even think about it.
00:10:24.89\00:10:27.31
Just keep your arms
up, 30 more seconds,
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holding them,
good. Twenty seconds,
00:10:28.83\00:10:38.46
it's going to feel good
when you put them down Jason.
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And ten more seconds,
nine, eight, seven, six
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five, four, three,
two, one, drop. Are you,
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wouldn't feel like
fighting anybody now would you?.
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No I wouldn't. Okay,
good. See it works already,
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although Andrew is
not one to do that anyway,
00:11:04.94\00:11:08.95
let's go five more, and
now we're going the other way,
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come around, come around good,
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up, up, and up, seven,
eight, nine, ten, five more
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one, two, three, four,
five, let's look back up, now
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let's look down, up,
and down, up and down,
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up and down, up, down,
up, down, up, down, up, down,
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up, down, up, down ,
five more, up, down, up, down
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up, down, up, down, two
more, up, down, up, and down,
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side to side, over
and over, and over, good.
00:12:19.22\00:12:27.36
Ten more, there's one
and two, three, four, five,
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six, seven, eight, nine,
and ten, turn to the side
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and turn and turn and
turn turn, turn, turn, turn,
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and ten more, one,
two, three, four, five,
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six, seven, eight,
nine, and ten, good
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grab your wrist,
just do some curls up,
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down, up, down, up,
down keep it going, good,
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feeling those, alright, make
yourself work, do 25 of them,
00:13:40.20\00:13:45.70
there's 10, 11, 12,
good, 13, 14, 15, ten more,
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and one, two, three,
four, five, six, seven, eight,
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nine and ten, switch
arms, good hard, good,
00:14:11.25\00:14:18.70
keep arm up, the whole
time full range of motion,
00:14:18.73\00:14:22.05
good, there's five, six, seven,
eight, guys you're looking
00:14:22.08\00:14:31.01
good and 10, 11, 12,
reach way down 13, 14,
00:14:31.04\00:14:39.50
last ten, one, two,
three, four, five, six, seven,
00:14:40.68\00:14:53.88
eight, nine and ten, and
we're gonna do some triceps,
00:14:53.91\00:14:58.44
we are going to block
here, we are going to push out
00:14:58.47\00:15:01.47
like this, we're pushing away
from ourselves and 25 there,
00:15:01.50\00:15:06.69
good, good, excellent,
excellent, way out, Jason
00:15:06.72\00:15:12.47
good, there's eight,
nine, ten, excellent, 11, 12,
00:15:12.50\00:15:22.33
13,14, 15, ten more
one, two, three, four,
00:15:22.36\00:15:33.98
five, six, good, seven,
way out eight, nine, and ten.
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switch sides, press,
now your half of hand might
00:15:43.07\00:15:48.77
feel a little bit
awkward, that's okay
00:15:51.63\00:15:52.60
just keep working
with it it'll get better,
00:15:52.61\00:15:53.58
and six, seven, eight,
nine, ten, the elbow up, 11,
00:15:56.68\00:16:05.15
12, 13, 14, 15, ten
more, one, two, three, four,
00:16:05.18\00:16:17.93
way out Jason, five
good six, seven, eight
00:16:17.96\00:16:25.73
nine, one more time and
ten, good, shake them out.
00:16:25.76\00:16:29.61
Alright, lets get some
air in through the nose,
00:16:31.86\00:16:34.11
in and out, in and out,
in and out, one more time
00:16:34.14\00:16:46.52
in and out, like
you do some lunges,
00:16:46.55\00:16:52.37
hands on your hips, step out
00:16:52.40\00:16:55.24
and up, we're do 20 on each
side, here we go, there's two
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its alright, sometimes
we have to get in the rhythm
00:17:05.86\00:17:08.44
there, two, three,
four, five, keep it going.
00:17:08.47\00:17:12.97
Andrew make sure
you keep counting there,
00:17:19.45\00:17:21.83
as we've said before on
the Body and Spirit show,
00:17:23.07\00:17:25.10
we did not use
professional actors,
00:17:25.13\00:17:27.52
obviously you can tell that or,
00:17:27.55\00:17:29.77
or, people who have
spend all that much time
00:17:29.80\00:17:34.66
exercising, these are
simply students from the
00:17:34.69\00:17:37.11
Mountain State Leadership
Academy in Miracle Meadows,
00:17:37.14\00:17:39.19
that I have brought
with me to work on the show
00:17:39.22\00:17:43.04
they do exercise
on a regular basis
00:17:43.07\00:17:46.34
but suddenly this is a
new experience for them
00:17:46.37\00:17:48.95
and especially
doing it before a camera.
00:17:48.98\00:17:50.83
They have done an excellent job,
00:17:50.86\00:17:52.74
very thankful they have
been willing to help out,
00:17:52.77\00:17:55.07
also one of the
things I hear from people
00:17:55.10\00:17:59.34
on feedback is they say its
nice to have people out there
00:17:59.37\00:18:02.64
they are just normal
folk and we don't feel like
00:18:02.67\00:18:05.50
we have to do everything
absolutely perfect, but
00:18:05.53\00:18:07.26
occasionally there is
a little bobble in there,
00:18:07.29\00:18:10.25
so, we make people feel
good. That's good, because the
00:18:10.28\00:18:13.37
Bible says, by our
weakness are we are made strong.
00:18:13.40\00:18:15.57
So, if we make a mistake
every now and then, its okay.
00:18:15.60\00:18:18.71
Alright, let's stretch out,
00:18:18.74\00:18:20.64
like you to put
your hand on my shoulder
00:18:20.67\00:18:22.75
and get a hold
of your quadriceps,
00:18:22.78\00:18:24.51
and stretch, alright, hold that
00:18:25.47\00:18:32.20
for ten more seconds, one,
two, three, four, five, six,
00:18:32.23\00:18:41.11
seven, eight, nine
and ten switch around.
00:18:41.14\00:18:45.28
Pull, good, hold it, ten
more seconds one, two, three,
00:18:45.31\00:19:00.50
four, five, six, seven,
eight, nine, and ten, good.
00:19:00.53\00:19:08.84
Put a leg out, up on the heel,
you got to lean forward into
00:19:08.87\00:19:12.49
it and stretch that, lean into
it Jason, there you go, good,
00:19:12.52\00:19:16.36
ten more seconds, one,
two, three, four, five, six,
00:19:18.75\00:19:27.52
seven eight, nine, and
ten, switch, stretch, hold it,
00:19:27.55\00:19:38.42
hold it, ten more seconds,
one, two, three, four, five,
00:19:41.45\00:19:50.26
six, seven eight,
nine and ten, excellent.
00:19:50.29\00:19:54.62
We're gonna do some calf
work and we're going to do that
00:19:54.65\00:19:56.51
As we're gonna
be standing up here.
00:19:56.54\00:19:57.63
Press the foot
to the floor totally
00:19:57.66\00:20:00.38
press up on your toe, back down,
00:20:00.41\00:20:02.59
up on the toe, and down. Good.
00:20:02.62\00:20:05.87
Do twenty of
those, isolate the calf,
00:20:05.90\00:20:09.19
and up, and up, up, there's
eight, nine, ten, ten more
00:20:09.22\00:20:19.48
one, two, three, four,
five, six, seven, eight, nine
00:20:19.51\00:20:33.50
and ten, switch, press
up, and up, up, up, up, good.
00:20:33.53\00:20:45.20
up, up, up, up, ten,
11, 12, 13, 14, 15, 16, 17,
00:20:45.23\00:21:02.56
18, 19, 20, lay
down on your backs.
00:21:02.59\00:21:08.85
Put your hands behind
your neck, it's crunch time,
00:21:08.88\00:21:15.58
ready, crunch, 20 of
them, two, three, four, five,
00:21:15.61\00:21:23.38
six, seven, eight, nine,
ten, 11,12,13, 14, 15, 16,
00:21:23.41\00:21:39.11
17, 18, 19, 20, cross
the feet, knees to bend,
00:21:39.14\00:21:45.99
go, twenty of those
two, three, four, five, six,
00:21:46.02\00:21:53.86
seven, eight, nine, ten,
ten more one, two, three, four
00:21:53.89\00:22:04.52
five, six, seven, eight,
nine, ten, legs straight up,
00:22:04.55\00:22:13.56
high crunch, get together
there, three, four, five, six
00:22:13.59\00:22:20.69
seven, eight, nine, ten
ten more, one, two, three
00:22:20.72\00:22:29.25
four, five, six,
seven, eight, nine, and ten
00:22:29.28\00:22:37.93
move on your
abdomen, hands bend your back,
00:22:37.96\00:22:43.68
lift your chest up and
down up and hold, and down, up
00:22:43.71\00:22:50.38
down, up, down, up,
down, up, down, keep going
00:22:50.41\00:22:58.50
up and down, up and
down, up, down, up, ten more
00:22:58.53\00:23:08.81
up hold, down, up and
hold down, up, down, up, down,
00:23:08.84\00:23:18.36
up, down, up, down, up,
down, up, down, two more
00:23:18.39\00:23:29.23
up, down, last one up,
down, up on your hands and knees
00:23:29.26\00:23:33.77
put your left leg out straight,
right arm out straight,
00:23:33.80\00:23:40.06
hold it, good, now
hold that for 30 seconds.
00:23:40.09\00:23:47.30
There's ten, excellent
and there's twenty, ten
00:23:53.51\00:24:03.65
more seconds one, two, three,
four, five, six, seven, eight,
00:24:03.68\00:24:12.45
nine and ten, switch left arm
up, right leg back, hold that,
00:24:12.48\00:24:18.74
good. Now get your arm up
just a little higher Andrew
00:24:20.38\00:24:25.35
there you go,
excellent there's ten, one,
00:24:25.38\00:24:31.20
and twenty, one, two,
three, four, five, six, seven,
00:24:38.38\00:24:47.02
eight, nine and ten.
Good. Back up on the feet
00:24:47.05\00:24:50.81
just lean over to the
side, stretch and hold
00:24:50.84\00:25:02.10
ten more seconds, two,
three, four, five, six, seven,
00:25:02.13\00:25:10.30
eight, nine and ten,
switch over and hold ten more
00:25:10.33\00:25:20.88
one, two, three, four,
five, six, seven, eight, nine,
00:25:20.91\00:25:28.18
and ten, turn and
turn and turn, good, going
00:25:28.21\00:25:40.62
and turn, turn, ten
more each way, there is one
00:25:40.65\00:25:49.91
and two, three, four,
five, six, seven, eight, nine
00:25:53.10\00:26:18.17
and ten. Good. Alright
fellows, we're all done.
00:26:18.20\00:26:23.50
Thank you. When I
worked in prison ministry,
00:26:23.53\00:26:29.00
I saw so many people in there
because of drugs and alcohol,
00:26:29.03\00:26:32.86
doing things they
wouldn't usually do because they
00:26:33.16\00:26:35.87
knocked out their
normal moral sensitivity
00:26:35.90\00:26:38.94
and did things,
were very aggressive
00:26:38.97\00:26:41.20
and violent
nature. At Miracle Meadows
00:26:41.23\00:26:44.18
we find the same thing.
Many kids were there, because of
00:26:44.21\00:26:47.05
things they put in their body,
and also things that they put
00:26:47.08\00:26:50.09
in their mind, as we
study our Bible we find
00:26:50.12\00:26:52.90
a God of peace, a God
of joy and a God of love
00:26:52.93\00:26:56.82
and naturally we should
be emulating, as we behold,
00:26:56.85\00:27:00.56
we become, if we spend time
watching television programs
00:27:00.59\00:27:05.11
that desensitizes
towards violence and sex,
00:27:05.14\00:27:08.14
that's where we are
going to headed morally.
00:27:08.17\00:27:10.41
But if you watch
things that are uplifting,
00:27:10.44\00:27:12.38
its being found
that it actually produces
00:27:12.41\00:27:15.11
positive chemical
reactions within our brain.
00:27:15.14\00:27:17.82
By watching violent things
will actually tear us down
00:27:17.85\00:27:21.51
and bring in
negative thought patterns,
00:27:21.54\00:27:23.27
we want to always
uplift God in our thoughts
00:27:23.30\00:27:25.94
and the Bible
counsels us to dwell up
00:27:25.97\00:27:29.32
on things whatever
lovely, things are whatever pure
00:27:29.35\00:27:30.61
dwell upon those things, we
want our society to be good.
00:27:30.64\00:27:34.20
We don't want
to see the violence
00:27:34.23\00:27:35.78
that continues to
sweep through our youth,
00:27:35.81\00:27:37.40
shooting at schools
and so forth. By getting
00:27:37.43\00:27:40.11
in a regular
exercise program, by getting
00:27:40.14\00:27:42.76
a healthy dietary
pattern, we can dramatically
00:27:42.79\00:27:45.65
reduce the amount of
those things that come our way.
00:27:45.68\00:27:48.08
And always uplifting them
and doing it for the right
00:27:48.11\00:27:50.88
reasons Philippians 4.
13, says I can do all things
00:27:50.91\00:27:54.49
through Christ,
who strengthens me.
00:27:54.52\00:27:55.49
God bless you,
and see you next time.
00:27:55.50\00:27:57.30