The following program
is designed to demonstrate
00:00:01.01\00:00:04.12
simple workouts that
you can use to improve your
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health. Be sure to
consult your physician before
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beginning any exercise program.
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Advertisers would have
us believe that we need to
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have milk in order that
we have a strong healthy
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body. The average
American takes in 586
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pounds a year. So
obviously they believe it,
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but it is it true. Find
out next on Body and Spirit.
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Hello. I am Dick
Nunez Exercise Physiologist
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and Principal of
Miracle Meadows and Mountain
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State Leadership Academy in West
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Virginia. Welcome to
Body and Spirit. Today,
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we're gonna talk
about quite a controversial
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topic, you always hear
the term mom, pie, milk and
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Chevrolet being the
American way. But the
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reality is, do we
really need to take in a lot of
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milk? There was a time
in my life I used to drink
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one gallon of milk a day
and I was allergic to it. In
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fact, I would actually
vomit each time I drank
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it. But I was
persistent because I felt like I
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needed it to have a
strong healthy body. In fact I
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was eating three
pounds of meat and half dozen
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eggs with that gallon
of milk every single day.
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My cholesterol level
was extremely high, my
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protein level was way
off the chart. My blood
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pressure was too high
and I was only 19 years old.
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I've stopped drinking
milk, I haven't drank in
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almost 20 years and I feel
like I've great health. The
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bottom line of course
is we do need milk, but we
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need it from our
mother like when we are first
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born, that's how God
made us. After the first
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couple of years our
digestive enzymes change
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and we no longer need
to take in mother's milk
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even. But we're gonna
talk a little more about it,
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as we get into our
exercise program, we're
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going to try and do a
nice healthy exercise program,
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to show we stimulate
the body in simple ways and
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we really don't need
to take any milk. I think
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we're ready to get
started, helping me out today is
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my son Rick and
Will both students at the
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Mountain State
Leadership Academy.
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Thank you and we're
gonna do our workout
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today in chairs. And
if you think, just because
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we're sitting down
it's gonna be an easy
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workout, guess again.
Alright, arms up, squeeze
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in and out and squeeze
and out. We're doing this
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mainly as a warm up, but
you can put a little bit to
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it if you want to.
When children are raised
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drinking cow's milk,
they have actually found that
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there is an 84.7 chance
in a 1000 of a sudden infant
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death. Where when
they're done with human
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breast milk, it's only
1.5 in a 1000, dramatically
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different and also
human breast milk is going to
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give us the proper
break down of nutrients and
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also give us the
antibodies and the
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digestive enzymes we
need. And also it's sterile.
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Let's go ten more, 1, 2,
3, 4, 5, 6, 7, 8, 9 and 10.
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Now we're gonna take
our hands down here and
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we're gonna push out
slowly, bring our hands
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together, bring it back.
Push as if you're lifting a
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heavy weight, good.
We find that human breast
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milk has only one third
of the protein and calcium as
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cow's milk. Now there is
a reason for that, a baby
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cow weighs
probably what? About 50, 60
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pounds and walks on
the first day. A baby human
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weighs about 7 to 8
pounds and needs a year
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to walk. Most
people, I know don't weigh as
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much as cows although
some are trying. Let's do
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ten more, 1, 2, 3, in
order to get the maximum out
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of this, you really
have to focus. You have to
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imagine you're lifting
some heavy weights here
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and push and push,
three more, push and push. All
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the way out, push,
good, relax. Hands behind the
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head, stretch back, hold
it and let's hold for ten more
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seconds, 1, 2, 3, 4, 5, 6,
7, 8, 9 and 10. Let's bring it
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across and pull, pull,
pull, pull, ten more seconds, 1,
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2, 3, 4, 5, 6, 7, 8, 9
and 10, reach up and grab
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your wrist, pull
down, back up, do them
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relatively slowly, we're
trying to 20 of them. Rick
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make sure you keep
count on them please,
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should be number 5 here
and 7 and 8. We find that
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milk has 25
different proteins capable of
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causing a wide range
of negative side effects.
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Even 50 percent of all
childhood anemia and an
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unknown percent of adult
anemia is caused by dairy
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products. How many is that Rick?
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16. 16 here.
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Umm! 17, 18, two more 19 and
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20, good. Okay, reach
up the other side and pull
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and many researchers will
tell you that the, probably
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the food that causes
the most heart disease is
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milk, whole milk. Bottom
line is once we get older,
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we lose certain
digestive enzymes to handle milk
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sugar and milk protein.
It's God's way of saying
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it's time to change and
mother's breast milk has
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just a the right nutrient
values and actually that
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will even change as the
baby starts to grow. Not
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because the mother could
change it, that's just how
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God designed us.
How many we're on Rick?
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16. 17, 18, 19 and 20, good.
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Shake it out. Okay,
reach out and now we're gonna
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pull back this time
and pull back. Try and
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squeeze your shoulder
blades as you do it, good.
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We find that certain
allergy responses, I know
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I personally had terrible
allergies with milk when I
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was drinking it and also
certain ethnic cultures are
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70 to 90 percent of them
will be lactose intolerant.
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Now certainly some of
the Scandinavian cultures
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do pretty well. But by
and large you find about 60
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percent of world's
population is lactose
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intolerant, that mean's
the milk sugar are gonna
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affect you in some
negative way. A lot of
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people have irritability
or even irritable ladders or
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many, many different
things and they find that
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they clear up once they
get rid of the milk, good.
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One time, when I was
teaching in the athletic
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club industry and I was
talking about milk several
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other people in the class
acted kind of skittish and
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while I was noticing it I
didn't really ask anything,
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but after a while I
said, I don't understand why
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everybody is acting
this way and they said, well
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this lady here.
They owned a major
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dairy farm and I kind of
laugh, she smiled, and she
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goes I don't dispute
what you're saying, but you're
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not gonna affect
everybody. Because
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obviously most people
are still gonna chose to
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drink milk and have
dairy products despite what
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evidence that you
might show them otherwise.
00:08:11.58\00:08:13.38
Three more, 1, 2, 3,
good. Reach an arm up over the
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head and pull and
pull and hold for ten more
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seconds, 1, 2, 3, 4, 5, 6,
7, 8, 9 and 10, switch over,
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pull, pull, pull, ten
more, 1, 2, 3, 4, 5, 6, 7, 8, 9
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and 10, good. Shake it
out, get a couple of breathes,
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blow out and in and
out and in and out. Will, I
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have a question for
you, do you know what
00:09:14.10\00:09:15.07
nutrient women think
they need for getting
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cow's milk? Calcium.
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Calcium, that's good,
that's a good answer. But
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you realize only 25
percent of the calcium
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taken in of milk is
actually simulated, so
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there is other factors
that we have to look at there
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and calcium is much
more readily available in
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a greater quantity or
percentage, when you get
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into natural foods like
fruits and vegetables and
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whole grains. In fact
whole sesame seeds have
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1160 milligrams of
calcium per half a cup. It's
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probably the highest
one I've known, okay. We're
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ready for some more
exercise, good. Bring
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your arms up, we're
gonna alternate pressing
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up. Okay, ten more each
way, 1, 2, 3, 4, 5, 6, 7, 8,
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9 and 10. Arms out in
front of you. Lower them
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down, up slow, keep
them straight and back down
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and up keep them
straight and down, not too high.
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Up slow and back
down, up slow and back down,
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up slow and back
down, up slow and down, up
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slow and down, keep
going, up and down, up
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and down, up and
down, ten more, up and down,
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up and down, up,
down, up, down, up and we're
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gonna go five more, 1
and 2 and 3 and 4 and hold,
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hold that out there. Get
a hold for one minute. Hold
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it steady, there's ten
seconds. So, we find the
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advertisement everybody
needs milk, really that's
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true, everybody needs the
milk from the species that
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they come from. A
cow needs milk from a cow
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and a human being
needs milk from its mother.
00:11:52.59\00:11:55.07
Keep holding on, we're
the only species that takes
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milk into adult life, we're
the only species that takes
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it from another
species and once the program is
00:12:02.88\00:12:05.43
done, obviously
whatever information we present
00:12:05.46\00:12:07.71
here you're certainly
free to make your own choice,
00:12:07.74\00:12:10.22
but I know that lot
of people will continue
00:12:10.25\00:12:11.76
drinking milk, but I
will tell you this much when
00:12:11.79\00:12:14.38
I was in the athletic
club industry and people who
00:12:14.41\00:12:17.00
weren't really hitting
that hard on lifestyle change,
00:12:17.03\00:12:19.67
except for exercise. But
they would take what they
00:12:19.70\00:12:23.61
heard and they
actually stop drinking milk and
00:12:23.64\00:12:26.49
comeback and say,
it's amazing the difference
00:12:26.52\00:12:28.68
that has happened in
my life, since I've stop
00:12:28.71\00:12:30.56
drinking milk as far as
my allergies and so forth.
00:12:30.59\00:12:33.18
Okay, let's hold for
five more seconds, 1, 2, 3, 4
00:12:33.21\00:12:40.19
and 5, good. Roll the
shoulders, up and around,
00:12:40.22\00:12:48.33
up and around, keep the
arms straight as you can,
00:12:48.36\00:12:54.61
focus on lifting the
shoulders, up and around,
00:12:55.85\00:12:58.55
up and up, ten more, up,
up, up, up, up, up, up, up,
00:12:58.58\00:13:14.42
two more, up, go up and
hold for ten, 1, 2, 3, 4, 5,
00:13:14.45\00:13:23.62
6, 7, 8, 9, 10, shake
it out. Let's get couple of
00:13:23.65\00:13:30.18
breathes and out, in and
out. Alright lean forward,
00:13:30.21\00:13:40.27
put your elbow between
your knee, grab with your
00:13:40.30\00:13:43.47
palm over your wrist
and we're gonna curl up and
00:13:43.50\00:13:46.86
push down, let's do
them slowly and down, slow,
00:13:46.89\00:13:51.41
down, up and down, up
and down. Keep it slow, 6
00:13:51.44\00:14:00.54
and 7 and 8 and 9, 10,
10 more, 1, 2, 3, 4, 5, 6,
00:14:02.12\00:14:23.83
7, 8, 9, 10, switch over,
curl and curl, curl, it's 4,
00:14:23.86\00:14:40.87
5, 6, 7, 8, 9, keep it
slow 10, 10 more, 1, 2, 3, 4, 5,
00:14:40.90\00:15:02.55
6, 7, 8, 9, 1 more and
10. Rick could you get our
00:15:02.58\00:15:11.76
towels for us please.
Okay, we're going to take
00:15:11.79\00:15:22.36
a towel like this.
You grab here and with the
00:15:22.39\00:15:24.43
other hand you're gonna
grab the other direction
00:15:24.46\00:15:25.95
and bring it up over
your hand and pull down and
00:15:25.98\00:15:29.36
push up, way up high,
all the way up, until your
00:15:29.39\00:15:33.11
arm is extended,
good. Way up and up and up
00:15:33.14\00:15:44.40
and up and up, keep
going, up and up and up
00:15:44.43\00:15:56.36
and up, up and up. Press
all the way, good and up,
00:15:56.39\00:16:08.01
4 more, 1, 2, 3, 1
more time and 4, good. Felt
00:16:08.04\00:16:20.70
that one, could
you feel it? Yeah.
00:16:20.73\00:16:24.06
Could you feel it? Yeah.
00:16:24.09\00:16:25.21
Okay, get more grab our
towel here, grab the other
00:16:26.66\00:16:29.21
hand in the opposite
direction, move up over
00:16:29.24\00:16:31.62
the head with it, bring
it down, push it up, down
00:16:31.65\00:16:36.58
and up, down and up,
good, keep it going, up
00:16:36.61\00:16:43.58
and up and up, press up
and up, push. There is 9
00:16:43.61\00:16:59.24
and 10, 10 more, 1 and 2,
3, 4, 5, 6, 7, 8, 9 and 10,
00:16:59.27\00:17:26.38
good. Oh, I felt that
one. Okay, shake your arms
00:17:26.41\00:17:30.45
out, lets get a breathe
and out and in and out, one
00:17:30.48\00:17:41.86
more time in and out.
Alright, we're gonna do
00:17:41.89\00:17:46.73
some leg training, pull
one leg out straight, go
00:17:46.76\00:17:49.72
and switch your towel off
the side for right now. Put
00:17:49.75\00:17:52.53
one foot over, extend
your leg up, down. We're
00:17:52.56\00:17:56.02
gonna it slowly, there's 2,
3, 4, 5, 6, 7, 8, 9, 10, 11,
00:17:56.05\00:18:15.22
12, 13, 14, 15, 16, 17,
18, 19, 20. Grab your towel;
00:18:15.25\00:18:31.18
give yourself as much
length as you can here.
00:18:33.38\00:18:35.09
Put it around your foot,
pull it back, push out and
00:18:35.12\00:18:42.19
back, push out and
back, push and back, push,
00:18:42.22\00:18:49.49
back, push, back, push
and back, push and back,
00:18:49.52\00:18:58.39
push and back, good, 10
more and 1, 2, 3, 4, 5, 6,
00:18:58.42\00:19:17.06
7, 8, 9 and 10, good.
Put them back down to side
00:19:17.09\00:19:28.64
put that bath towel
that's actually be easier,
00:19:28.67\00:19:30.51
because you have more
leverage there. Other leg
00:19:30.54\00:19:34.03
over, pick up and
up and up and up, 5,
00:19:34.06\00:19:43.84
control 6, 7, 8, 9, 10,
11, 12, 13, 14, 15, 16, 17,
00:19:43.87\00:20:04.03
18, 19 and 20. Grab our
towel again, okay, behind
00:20:04.06\00:20:14.31
the foot and push and
back, push and back, push
00:20:14.34\00:20:21.72
and back, push and
back, push and back, 6 and 7
00:20:21.75\00:20:32.48
and 8, 9, 10, 11, 12, 13,
14, 15, 16, 17, 18, 19 and
00:20:32.51\00:20:59.69
20, good. Now go and
take the towels, let's stand
00:20:59.72\00:21:04.19
up, come behind our
chairs. We're gonna lean
00:21:04.22\00:21:10.86
forward here, put
one leg back and flex the
00:21:10.89\00:21:13.63
leg as you do
that, good. Go for 30 of
00:21:13.66\00:21:18.48
them, told as you do
it, good. Flex it way up as
00:21:18.51\00:21:26.54
much you can, it's
close to touching yourself on
00:21:26.57\00:21:29.50
your boots as you can,
you go slower, get your
00:21:29.53\00:21:33.69
leg out a little more
as you do it. Push your leg
00:21:33.72\00:21:36.10
out back little more,
good. Now flex it, you
00:21:36.13\00:21:39.62
want to have it out
and flex in there, good.
00:21:39.65\00:21:44.21
How many is that?
Okay, that's 20, 10
00:21:49.75\00:21:53.14
more 1, 2, keep the leg
up, 3, 4, 5, 6, 7, 8, 9,
00:21:53.17\00:22:07.49
hold the flex up, up
hold it there, hold it
00:22:07.52\00:22:10.79
there, keep trying to
flex 10 seconds, 1, 2, 3,
00:22:10.82\00:22:16.11
4, 5, 6, 7, 8, 9,
10. Switch, okay put your
00:22:16.14\00:22:25.80
leg out and curl,
curl, up and up, up, up,
00:22:25.83\00:22:35.48
it's 8, 9, 10, 11, 12,
13, 14, 15, 16, 17, 18,
00:22:35.51\00:22:52.30
19, 20, 10 more, 1, 2, 3,
4, 5, 6, 7, 8, 9, hold that
00:22:52.33\00:23:09.73
flex and 10, 1, 2, 3,
4, 5, 6, 7, 8, 9, 10, good.
00:23:09.76\00:23:21.39
Alright, while
we're back here, come back
00:23:21.42\00:23:24.19
here put your hands
on my shoulder, get the
00:23:24.22\00:23:26.57
heels off the edge,
lets go up and down on the
00:23:26.60\00:23:29.21
toes and up and up,
up, good, up and up, up, up
00:23:29.24\00:23:41.50
and up, up, up, push,
push, push, push, good
00:23:41.53\00:23:52.93
that's 17, 18, 19, 20,
10 more 1, 2, 3, 4, 5, 6, 7,
00:23:52.96\00:24:06.95
8, 9, 10, good. Now
push your chair forward
00:24:06.98\00:24:13.17
just a little bit, so
you can step back and press
00:24:13.20\00:24:16.02
your heel to the
ground, hold it, 10 more
00:24:16.05\00:24:25.48
seconds, 1, 2, 3, 4, 5,
6, 7, 8, 9, 10, switch and
00:24:25.51\00:24:40.05
hold, 10 more seconds
1, 2, 3, 4, 5, 6, 7, 8, 9
00:24:40.08\00:24:51.93
and 10, good. Pull the
chair back, alright you
00:24:51.96\00:24:56.52
two get out in front,
lay down on your back. Put
00:24:56.55\00:25:01.35
your legs up on the
chair, have the knees bent?
00:25:01.38\00:25:08.00
Okay. Now, we'll get
you a pillow and let you
00:25:08.03\00:25:14.31
take a nap and
we're gonna do some abs.
00:25:14.34\00:25:16.50
Alright. Put your hands behind
00:25:16.53\00:25:17.92
your neck, crunch and
down and up, good, up,
00:25:17.95\00:25:23.94
this allow us to
have our feet up in a
00:25:23.97\00:25:26.92
position, that's
proper for abdominal training
00:25:26.95\00:25:29.87
and also you don't have
to worry about, thinking
00:25:29.90\00:25:32.10
about abrasing
them. So you just focus on
00:25:32.13\00:25:34.64
working the abs, good.
We're going to do 50 of
00:25:34.67\00:25:39.31
them, 12, 13, 14, 15,
you're both smiling 17,
00:25:39.34\00:25:46.08
18, 19, 20, 21, 22, 23,
24. don't stop, half way
00:25:46.11\00:25:56.05
there 26, 27, 28, 29, 30,
1, 2, 3, 4, 5, 6, 7, 8, 9,
00:25:56.08\00:26:12.94
40, 1, 2, 3, 4, 5, 6, 7,
8, 9, hold the last one up,
00:26:12.97\00:26:25.35
hold it, hold it.
Come one up a little higher
00:26:25.38\00:26:29.10
Rick, there you go,
up, up, keep trying to come
00:26:29.13\00:26:32.32
up, up, up, up, 10 more
seconds 1, 2, 3, 4, 5, 6,
00:26:32.35\00:26:41.94
7, 8, 9 and 10, good, up
on the feet, no not right
00:26:41.97\00:26:49.29
now. Alright, let's
just do some turns, pull
00:26:49.32\00:26:55.24
down and turn and
turn and turn, turn, good,
00:26:55.27\00:27:03.19
good and ten more each
way 1, 2, 3, 4, 5, 6, 7, 8,
00:27:09.21\00:27:30.91
9 and 10, good job.
Alright, thanks a lot
00:27:30.94\00:27:36.02
guys. You don't have to eat
00:27:36.05\00:27:39.55
animal products to
be strong, I maintain a
00:27:39.58\00:27:41.58
weight about 275 to
280 and I bench press
00:27:41.61\00:27:44.15
around 500 pounds. I
do it for God's glory, I
00:27:44.18\00:27:47.14
claim the promise of
Philippians 4:13 says, I
00:27:47.33\00:27:49.78
can do all things
through Christ who
00:27:49.81\00:27:51.04
strengthens me.
God bless you, we look
00:27:51.07\00:27:53.32
forward to seeing you next time.
00:27:53.35\00:27:54.54