The following
program is designed
00:00:02.17\00:00:03.50
to demonstrate simple workouts
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that you can use
to improve you health.
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Be sure to
consult your physician
00:00:08.86\00:00:10.16
before beginning
any exercise program.
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People trying for
many different reasons,
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but didn't get the best
benefits of all by training
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for God's glory.
Stay tune and find out
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how next on Body and Sprit.
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Hello, I am Dick
Nunez, Exercise Physiologist
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and Principal of Miracle Meadows
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and The Mountain
State Leadership Academy
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in West Virginia.
Welcome to Body and Spirit.
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During my career
in athletic clubs
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and also working
at the Wellness Center
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I found the
people trained for many,
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many different
reasons, some for health,
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some for athletic prowess,
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some for just vanity purposes,
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and I find that those who
trained for the glory of God
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obtain the greatest success.
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Back in my early
years when I was involved
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in bodybuilding
and power-lifting
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I found that any
little thing could set me back
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and put me very depressed
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because my workouts weren't
going away as I wanted to.
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As I became a
Christian, I changed my whole
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concept of exercise
and simply wanted to train
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for the glory of God
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and did the best I
could without worrying about
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what type of crown I might get
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my training were much better.
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So, instead of
looking corruptible crown
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we should be looking
at the incorruptible crown
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to have forever in eternity.
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I think we are
ready to get started.
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Helping me out today
will be my daughter Brittany
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and Madison.
Brittany is a student
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of Mountain State Elementary
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and Madison is a student
at Mountain State Academy.
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Alright, let start
by a little warm up.
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Please go and turn,
and reach and reach,
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and reach, good. Keep going.
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As you do this, trying
stand off your toe as well.
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Let's do 10 more each way.
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There's 1, 2, 3, 4, 5,
6, 7, 8, 9, and 10, good.
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Alright, lets put your
hands in a prayerful position.
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Pray that we survive this.
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Let's put your hands
out now, we gonna push out
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and we gonna draw back and out,
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and back, and out,
and back, out, and back,
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and out, and back,
10 more times it's 1,
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and 2, and 3, 4,
5, 6, 7, and way out
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8, 9, and 10.
Now we gonna go down
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press, press to
feel the pectoralis
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muscles fully
contract versus chest muscles
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and press down, press down,
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keep detention on your hands,
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it's five, 10 more
times 1, 2, 3, 4, 5,
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five more times
1, 2, 3, 4, and 5.
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Good. Let's go up top, press up,
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and down, up and
down, up and down, up,
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and down, there is 5,
and 6, and 7, 8, 9, 10.
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We got five to go
1, and 2, and 3, and 4,
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hold at the top,
hold it, hold it,
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hold it for 10 seconds
1, 2, squeeze hard 3, 4, 5,
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6, 7, 8, 9, and
10. Good, that was fun.
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Oh, yes pain is fun. When
we train to the glory of God,
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it's fun. Put your
hands behind your head.
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Stretch yourchest back.
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The greatest
progress I've seen for people
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who just simply want
to train to glorify God.
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Now we're gonna five
seconds 4, 3, 2, 1, good.
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Bring it across. I
was reading about a doctor
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who was an atheist and
then he got into meditation,
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he was totally
defied against prayer,
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but he saw that
people that were prayed for
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truly had much
better success and recovery
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and so we
believe that not praying
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for his patients was
like withholding a great drug
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or surgical procedure
that would make them well.
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Relax shake it
out. Let's get a couple
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of breaths in and
out, in and out, good.
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Alright, let's reach
out, grab hold your wrist
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and pull back and reach
out, like you are sawing
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some wood. Okay,
I used to chainsaw
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so I am done you keep going.
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Reverse your feet Madison,
there you go, that's better,
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reach way out, good,
good. How many is that Brittany,
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13, 14, 15, reach out
more so down. 10 more 1, 2, 3,
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4, 5, stay
together 6, 7, 8, 9, 10.
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Reverse it, good , to
the big stroke on that pull
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and pull and pull, pull,
pull, good, pull, 8, 9, 10,
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11, 12, 13, reach out,
14, 10 more, 1, 2, 3, 4, 5, 6,
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7, 8, 9, and 10,
good. Turn over you head,
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stretch latissimus area,
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both Madison and Brittany
are capable doing the walk
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behind your back.
I'm not even going to try
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and show how far I would get,
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hold that for
five more seconds- 5,
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4, 3, 2, 1, switch.
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When I was the Wellness
Director at Black Hills,
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we found that those who
had the greatest progress
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were those who
were prayed for over
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regular praying for
their success in the program.
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So, having that spiritual walk
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will help you in so many ways,
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whether this being
the best you can be
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or recovering from an injury
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or for preventing disease.
And relax, alright lets put
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your arms out, now what
we're gonna next Madison?
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Good I'm glad you know.
Let's do some little circles.
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This is a long
standing favorite on the
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Body and Spirit
show. People beg for this.
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They write-in for
this, do you believe that.
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No. Okay, well I didn't either,
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but it sounded
good. Now lets go smaller,
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and now bigger, and smaller
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now lets go
backwards, the reason why
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we do the rotation as
we find that it brings
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more muscles into play,
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around, light as work
deltoids which are the
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caps of the
shoulder, but also the muscles
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up to the upper
back, the rhomboids,
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the Trapezius,
the greater Scapula,
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Teres muscles, infraspinatus,
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supraspinatus, there is a
whole bunch of back there.
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Okay a little smaller,
now let's go forward again,
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and backwards and
forwards and backwards,
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bigger, and
smaller back to the front.
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And I think we
are above way to hold.
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Madison is laughing,
she is enjoying herself.
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Hold that, must be
what, that's right, thank you.
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There is 20
seconds, keep holding,
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for those at home if you
need to drop your arms fine,
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for the girls behind
me keep your arms up.
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There is 30,
palms should be parallel
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to the ground palms
down, hold it, it's 40,
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coming to final
countdown ladies.
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Oh, you are not
struggling at all,
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get those arms a
little higher, there you go,
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10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
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Oh, it feels good
when you put it down.
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Alright, let's roll the
shoulders up and around,
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and up and around,
and up, and up and up,
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up, up good, 8, 9,
10, five more 1, 2, 3,
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4, 5, all the way.
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Good 10 more 1, 2, 3,
4, 5, 6, 7, 8, 9, and 10.
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Now shrug up high,
back down, up and down,
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up, and down, up,
down, up, five more 1, and 2,
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and 3, and 4. Hold it
up for 10 to 1, 2, 3, 4, 5,
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6, 7, 8, 9, 10
good. Shake it out,
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okay grab and hold
your arm, pull it across,
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stretch your
shoulder. Felt good?
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Yeah it does.
Good. Doing okay Madison?
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Yeah. 10 more seconds
1, 2, 3, 4, 5, 6, 7, 8, 9,
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and switch, pull,
steady pull, alright,
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stretch as we are
holding for 10 to 20 seconds.
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We don't wanna
be ballistic at all.
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We wanna steady, smooth pull,
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don't snap or tear trying apart.
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Until, but still worth of a try.
00:13:05.70\00:13:07.35
Five more
seconds, 1, 2, 3, 4, 5.
00:13:07.38\00:13:12.68
Let's look up to
the ceiling and down,
00:13:12.71\00:13:15.97
and up and down, and
up and down, up, and down,
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up and down, up, down,
up, and down, up and down,
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up, down, up, down,
five more, up, down,
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up, down, up, down,
up, down, up and down.
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Side to side,
over, over, good over,
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10 more each way,
there is 1, 2, 3, 4, 5,
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6, 7, 8, 9, and
10. Turn this side,
00:14:15.38\00:14:25.99
and turn, and
turn, turn, and turn,
00:14:26.02\00:14:31.97
good, keep going 4,
5, five more, 1, 2, 3, 4,
00:14:32.80\00:14:46.20
and 5. Good. Alright,
lets do some bicep work.
00:14:46.23\00:14:50.87
Now take your palm up,
put your hand over curl up
00:14:51.63\00:14:55.34
all the way down,
curl up all the way down,
00:14:55.37\00:14:59.33
I want 25 Brittany,
okay. Keep counting. Good.
00:14:59.36\00:15:04.36
You good there,
that's 10 right; 9, 10.
00:15:07.85\00:15:17.24
It's important keep your palm up
00:15:19.53\00:15:20.91
when you do the
curls supernatural wrist
00:15:20.94\00:15:23.48
so you are
turning your thumb out
00:15:23.51\00:15:25.07
and get full range of motion.
00:15:27.80\00:15:29.63
How many is that?
19, 20, five more 1,
00:15:31.71\00:15:36.12
2, 3, 4, 5. Switch,
okay 25 on this side.
00:15:37.13\00:15:38.10
You find your
training is really enjoyable
00:15:49.23\00:15:51.70
when you realize that
our body is not our own
00:15:51.73\00:15:54.29
as above with the
praise and we simply glorifying
00:15:54.32\00:15:57.01
God with our body and many
people that are in churches
00:15:57.04\00:16:00.17
they think that they
don't have to exercise.
00:16:00.20\00:16:02.52
It is waste of time.
But, that's not how God has
00:16:02.55\00:16:05.19
made our bodies, would
be good source of everything
00:16:05.22\00:16:07.70
including
ourselves. How many is that?
00:16:07.73\00:16:11.01
21, alright four more, 1,
2, 3, and 4. Shake them out.
00:16:11.85\00:16:18.18
Get a good breath
and out, and in and out,
00:16:18.21\00:16:27.21
one more time in and out.
00:16:27.24\00:16:31.71
Alright, we will take our
arm from up in this position,
00:16:33.08\00:16:35.82
block it and push out,
draw back, push out, draw back,
00:16:35.85\00:16:40.84
we're gonna for
25 here. No problem,
00:16:40.87\00:16:45.44
give yourself some
resistance, 7, 8, 9,
00:16:46.20\00:16:53.51
10, 11, 12, 13, 14,
15, 16, 17, 18, 19, 20.
00:16:53.54\00:17:11.66
Five more 1, 2, 3,
4, 5. Good, other side,
00:17:11.69\00:17:21.70
push out, push out,
hold the way, and five,
00:17:21.73\00:17:28.97
keep your elbow up, 6, 7,
you might find you off side,
00:17:29.00\00:17:33.91
a little more
difficult to coordinate,
00:17:33.94\00:17:36.34
stay with it or get
better, 11, 12, 13, 14. 10 more,
00:17:36.37\00:17:46.10
1, 2, 3, 4, 5, 6, 7, 8,
9, 10. Good, shake them out.
00:17:47.15\00:18:02.42
Ready to do legs,
I think so. I'm not,
00:18:04.74\00:18:06.99
let's do a couple
of breaths, in and out,
00:18:07.02\00:18:10.41
and in, and out.
Alright, we can do
00:18:11.21\00:18:15.45
some 10 seconds squats today.
00:18:15.48\00:18:17.24
Put your feet in
proper position when we squat.
00:18:18.11\00:18:20.25
Well, I make sure we
sit back into our squat,
00:18:20.28\00:18:22.43
you do not want our
knees to go over our feet,
00:18:22.46\00:18:24.76
want to keep our chest
up, there is little bony
00:18:24.79\00:18:26.96
protuberance called
the Xiphoid Process of the
00:18:26.99\00:18:28.81
base of the sternum. Go
and try, and have that up,
00:18:28.84\00:18:31.67
heads up and cross
your arms, are you ready?
00:18:31.70\00:18:35.34
Are you ready? Down
slow 1, 2, 3, 4, 5, 6,
00:18:35.37\00:18:36.34
7, 8, 9, 10. 1, 2, 3, 4,
5, 6, 7, 8, 9, 10, down 2,
00:18:44.53\00:18:59.17
3, 4, 5, 6, 7, 8, 9, 10.
1, 2, 3, 4, 5, 6, 7, 8, 9,
00:18:59.20\00:19:14.84
10. 1, 2, 3, 4, 5, 6, 7,
8, 9, 10. 1, 2, 3, 4, 5, 6,
00:19:14.87\00:19:30.17
7, 8, 9, 10. Down 2,
3, 4, 5, 6, 7, 8, 9, 10.
00:19:30.20\00:19:43.11
1, 2, 3, 4, 5, 6, 7, 8,
9, 10. Down 2, 3, 4, 5, 6,
00:19:43.14\00:19:57.84
7, 8, 9, 10. 1, 2, 3, 4,
5, 6, 7, 8, 9, 10. Down 2,
00:19:57.87\00:20:12.81
3, 4, 5, 6, 7, 8, 9, 10.
Up 2, 3, 4, 5, 6, 7, 8, 9.
00:20:12.84\00:20:28.79
Two more 1, 2, 3, 4, 5,
6 7, 8, 9, 10. 1, 2, 3, 4,
00:20:28.82\00:20:42.16
5, 6, 7, 8, 9, 10. Last
one 2, 3, 4, 5, 6, 7, 8, 9, 10.
00:20:42.19\00:20:56.80
1, 2, 3, 4, 5, 6, 7, 8, 9,
down and hold for one minute.
00:20:56.83\00:21:10.66
I don't want a lot
to say during this time.
00:21:14.42\00:21:16.06
So, we will take
a moment of silence
00:21:16.09\00:21:18.35
to try and get through this.
00:21:18.38\00:21:19.82
It's 15 seconds, if you
need to bail-out at home
00:21:26.00\00:21:30.38
that's fine. No,
you two don't do,
00:21:30.41\00:21:33.86
that's right. You need
to suffer through with me.
00:21:33.89\00:21:36.81
Chest up, chest
up, down a little more,
00:21:36.84\00:21:39.61
good. It's 30. Hang-in there.
00:21:39.64\00:21:47.50
This is when you have
to think about doing at
00:21:50.59\00:21:51.87
all the glory of God
and claim the promises.
00:21:51.90\00:21:55.50
It's making your
muscles stronger.
00:21:55.53\00:21:57.86
I think that's the
best way to look at it.
00:22:00.55\00:22:01.79
That's right, and five
more seconds 4, 3, 2, 1.
00:22:01.82\00:22:10.80
Okay, you are in
sometime to stretch.
00:22:13.40\00:22:16.42
Okay, lay down on your sides.
00:22:16.45\00:22:17.71
Get hold off
your ankle, pull back,
00:22:20.00\00:22:22.53
while I catch my breath.
Stretch once, that's right;
00:22:23.54\00:22:31.29
get your stretch
and catch your breath.
00:22:31.32\00:22:33.22
Yeah, but I need to
keep trying to talk,
00:22:34.62\00:22:36.55
10 more seconds 1,
2, 3, 4, 5, 6, 7, 8, 9.
00:22:37.96\00:22:47.32
Roll over. Good.
Hold that, so feels good?
00:22:47.35\00:22:59.69
Yes, it does.
Madison? Sure. Why not, right?
00:22:59.72\00:23:03.77
10 more 1, 2, 3,
4, 5, 6, 7, 8, 9, 10.
00:23:04.34\00:23:15.26
Sit up facing me.
Feet apart, grab and hold
00:23:15.29\00:23:19.05
your left leg, pull down, good.
00:23:19.08\00:23:23.51
Both Brittany and
Madison are fairly flexible,
00:23:29.22\00:23:31.24
for those at home may not
be able to closer this far
00:23:31.27\00:23:33.94
and you reach. Alright,
let's switch to the right leg.
00:23:33.97\00:23:39.47
But, this will give you
a good goal for something
00:23:41.72\00:23:43.12
to shoot for. Hold that,
10 more seconds 1, 2, 3, 4,
00:23:43.15\00:23:55.00
5, 6, 7, 8, 9, 10.
Lean forward, way into it,
00:23:55.03\00:24:03.58
good, good, good,
good, good. Excellent.
00:24:03.61\00:24:08.60
10 more seconds 1, 2, 3,
4, 5, 6, 7, 8, 9, and 10.
00:24:10.93\00:24:22.36
Lay back, crunch time,
something like lunch time
00:24:22.39\00:24:28.04
except more beneficial. Put
your hands behind your head,
00:24:28.07\00:24:31.32
over to your neck
actually. Crunch up 20 times up,
00:24:31.35\00:24:34.41
down, up, down, good,
up, down, up, down, up, down,
00:24:34.44\00:24:42.39
up, down, up, down,
up, down, up, down, up.
00:24:42.42\00:24:49.38
10 more 1, and 2, 3, 4,
5, 6, 7, try up to chin up
00:24:49.41\00:25:00.47
more Madison 8, 9, 10.
Bring your feet off the ground,
00:25:00.50\00:25:05.62
cross off the heels and
crunch, 2, 3, 4, 5, 6, 7, 8,
00:25:05.65\00:25:18.37
9, 10. 10 more 1, 2,
don't jump Madison, 3, 4, 5,
00:25:18.40\00:25:27.68
6, 7, 8, 9. Leg straight
up, and go, 2, 3, 4, 5, 6,
00:25:27.71\00:25:42.98
7, 8, 9, 10. 10 more 1, 2,
3, 4, 5, 6, 7, 8, 9, and 10.
00:25:43.01\00:25:59.78
Good, turn over on your abdomen,
00:25:59.81\00:26:01.75
I want you to push
up on to your arms.
00:26:01.78\00:26:03.84
And stretch your
abdominal wall, okay up, good.
00:26:03.87\00:26:07.85
Brittany use you makes
a 90 degree angle here,
00:26:11.20\00:26:13.32
it's not normal, she is
very flexible back there.
00:26:13.35\00:26:17.53
It does feels good too.
Yes, I know it feels good
00:26:19.09\00:26:21.35
especially when can do
it. Most people although
00:26:21.38\00:26:24.56
Brittany, if they gotten
in that position would no
00:26:24.59\00:26:25.97
longer feel good.
Alright, up on your feet.
00:26:26.00\00:26:31.85
And let's just cool down
with some trunk rotation.
00:26:34.04\00:26:36.37
Good. Nice and slow.
00:26:36.40\00:26:39.11
God made our bodies to turn,
00:26:44.88\00:26:46.47
so this is okay to do
as arms do not be getting
00:26:46.50\00:26:49.20
too ballistic with it
or I really don't advise
00:26:49.23\00:26:52.20
using the weights on
this because you can damage
00:26:52.23\00:26:54.40
your spine and nice
easy turn and very helpful
00:26:54.43\00:26:58.53
and wanna keep
those muscles limber
00:26:58.56\00:27:01.13
and prepare to do whatever
it is called up on to do.
00:27:01.16\00:27:03.70
Let's do 10 more.
There is 1, 2, 3, 4, 5, 6, 7,
00:27:03.73\00:27:19.30
8, 9, 10, good. Thank
you ladies, we are all done.
00:27:20.66\00:27:27.40
God calls us to be
good stewards of everything,
00:27:29.67\00:27:31.86
on time, on money and
yes even how we take care
00:27:31.89\00:27:35.26
yourselves. Exercise
should be regular part
00:27:35.29\00:27:37.64
of everybody's
life, especially those
00:27:37.67\00:27:39.88
who claim Jesus his
Lord. Remember always to do
00:27:39.91\00:27:43.59
these things for
the right reasons,
00:27:43.62\00:27:44.85
not for self
clarification in vanity,
00:27:44.88\00:27:46.92
but do it all
for the glory of God.
00:27:46.95\00:27:48.67
We can do all things through
Christ who strengthens you,
00:27:48.70\00:27:51.21
Philippines 4:13. God
bless you and see you next time.
00:27:51.24\00:27:54.84