The following
program is designed to
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demonstrate simple
workouts that you can
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use to improve
your health. Be sure to
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consult your
physician before beginning any
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exercise program.
Your immune system is
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the key to good
health. Exercise can positively
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affect that. Find out
how, next on Body and Spirit.
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Hello, I am Dick Nunez,
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Exercise Physiologist and
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Principal of
Miracle Meadows and Mountain
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State Leadership
Academy. Welcome to
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Body and Spirit.
During my career as Wellness
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Director at the
Black Hills Health and
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Education Center, so
a lot of people come out
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with various
disorders. Some of them came out
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with autoimmune
deficiencies, others who
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had hypersensitivity,
anything they would
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smell would cause
problems. Basically
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what we're looking
at is immune system
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problems, when too
much is affecting us,
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then we've an
overspill of our immune response
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and we have like
allergy responses. I had
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an young man who
spent $20,000 trying to
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do everything he
could get so he could just
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breathe properly
again, without being so
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sensitive with
everything you smell. I
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offered him a deal
to come out to the Black
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Hills and actually
gave him a guarantee that if
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we didn't help him
that he wouldn't have to pay
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the full amount. Well,
he gladly paid the full
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amount; he just
didn't want to waste any more
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money that he had
spent so much on the
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condition that was
getting no better. But by
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a proper lifestyle,
getting into regular
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exercise and getting a
healthy diet he was able
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to totally reverse
himself. Exercise can
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be a big key as it
stimulates endorphins,
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which really also
stimulates your immune
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system and the natural
killer cells. So, we're
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going to get in a
good workout right now.
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Helping me out
today will be Andrew and
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Jason, both of
them are students at the
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Mountain State
Leadership Academy.
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Thank you, Andrew.
And, I believe we're
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ready to get going.
Let's start with some arm
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circles. Up and
around and let's go about ten
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more, we don't wanna
strain on these, we're
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simply just getting
loosened up, it's four,
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five, six, seven,
eight, nine, ten. Let's go the
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other way, up and
around. I'm not much of
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a swimmer, but I can
handle this. Five, six,
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seven, eight, nine,
ten. Good, alright hit the
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deck, we're gonna
do some pushups, good
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way to start out our
workout, if you could
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do on a gym at
home, you can do them off
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your knees, you
could do them against the
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wall. Let's go ahead
and just do some regular
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pushups. No, you
don't get to your use knees
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Andrew. Alright go,
good, just try and do 30
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of them, three, four,
five, six, seven, eight,
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nine, ten,
eleven, twelve, thirteen,
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fourteen, fifteen,
sixteen, seventeen,
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eighteen, nineteen,
twenty. One, two, three,
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four, five, six,
seven, eight, nine, go down
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whole for ten. One,
two, three, four, five, six,
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seven, eight,
nine, pushup, excellent,
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alright. That feel good. Yeah.
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Alright, already
energized, put our
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hands behind the
head. I got energized just
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watching you.
Stretch back, get some nice
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breathes as you do it,
as you can hear there are a
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little bit winded
already. Pushups are an
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excellent exercise
that you take a lot out of,
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five more seconds, four,
three, two, one. Bring it
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across, pull your
shoulders blades out
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and pull, good. And, ten
more seconds, 1, 2, 3, 4,
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5, 6, 7, 8, 9, and
10. Andrew, could you get
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the towels for us please. Sure.
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Thank you, I want
you guys just to lay down
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on your back so you
head up this way. Take
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your towel like you
grab at both ends here
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and bring it up,
straight, now bring it back
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behind your head. Now
pull it up slowly, all the
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way down to your waist. Okay
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going to go a little
faster Jason, good on to
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the waist and back.
And all the way back behind
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you and pull.
This exercise will help
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latissimus dorsi
area and the major muscles
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up in the upper
back, like the rhomboids,
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your chest
muscles. the interspinous,
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supraspinous, all
those good things we deal
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with on a regular
basis here on Body and
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Spirit. So, actually
it's helping your rotator
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cuff muscles and you
see they're doing the
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shoulder rotation
while they do this. You guys
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wanna focus on pulling
your scapula out, as you
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do each
movement of the exercise.
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good. And back
and pull, good. How
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you doing Andrew? Doing good.
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Jason, okay? Great.
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Ten more, excellent
you guys are looking great.
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There is one,
steady move. Also exercise
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gives us this feeling
of well being. I remember
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so well the story of
a lady who is dying with
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terminal cancer in
the hospital. And, she had
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her family bring all
the old Laurel and Hardy
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and Abbott and
Costello movies they could find.
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While everybody
else was on the floor
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depressed and
dying. She actually laughed
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her way out of the
hospital, she got better.
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So, people can do
so much with their
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immune response
by simply having a
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different outlook in
life. Exercise will help that
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and the stimulation
of the endorphins through
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exercise is a very
valuable tool when it
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comes to having a
healthy immune system.
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Also exercise gives
us hope, if we have no
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hope our immune
response is definitely
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down. How are we
doing? How many more
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we got? This is number 9.
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Good, one more time,
pull, excellent. Good
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job, by the feet, I
will take your towels. Put an
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arm up over your head
and stretch, good. And
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hold it for ten more, 1,
2, 3, 4, 5, 6, 7, 8, 9, and
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10. Switch over, you
wanna pull steady, do
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not try and rep on it
or try and force it go
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beyond, will be a
normal range of motion.
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Ten more seconds, 1, 2,
3, 4, 5, 6, 7, 8, 9, and
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10. Here you go, here
is your towel back. We're
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gonna do a sequence
of fifteens here. We're
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gonna take our
towel; take it like your
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grabbing the end of a
baseball bat, hard on the
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knob. Its very limp
bat, we won't be able to do
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much with it. But it
will work well for us. What
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we're gonna do is
bend way over and gonna
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raise up. We're gonna
do that 15 times, okay
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hold on just a
second before we get going,
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we're gonna do 15
like that. We're gonna come
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up and we're gonna 15
like that and when we're
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gonna come to the
front and do 15 like that.
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Okay, got it, let's go
for it. You guys work hard
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I'll watch, make sure
you're doing it right,
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good. Focus on
your shoulders as you're
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doing it. This is going
to hit all the aspects of
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the deltoid, which
goes three different
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directions you have
your posterior fibers,
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which you're doing
right now then we go
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into the medial
fibers, which are right on the
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outside and then finally
into the anterior fibers,
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the ones in a front.
Good, this will take a
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couple of moments,
but this is an excellent
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exercise for anybody
who needs to stimulate
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their shoulders and
get stronger to that area,
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okay, go out to the
side. Using your towel the
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harder you pull the
more resistance you're
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gonna get. So, you
can make this a very, very
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difficult exercise.
You don't wanna just go
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through the motions.
Too often people will
00:09:06.77\00:09:09.04
come and do a program
like this. They will just
00:09:09.07\00:09:11.15
easily go through
the motion and you can do
00:09:11.18\00:09:13.46
that and it will still
give you some benefits. But
00:09:15.43\00:09:16.40
not nearly as
much as we actually put
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something into it.
Truly life is about that, the
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more you put into
it; more you get out of
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them, good. Doing alright Jason?
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Yeah. Good. Are you able to
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feel those? Yeah.
Do the front, good job.
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That last batch can
be real killer. Excellent
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good job Andrew. You
guys are doing great. I
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think we got about
five more right. 1, 2, 3, 4,
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and 5. What's
next Jason? Other side.
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Other side, you got
it. Okay, get your baseball
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bat again, it's very
important to get your
00:10:07.95\00:10:10.61
hand on the proper
position there, start it
00:10:10.64\00:10:12.33
out. Okay, Jason
we wanna get our,
00:10:12.36\00:10:14.45
remember we're taking
our baseball bat. There
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we go. I would
defy Mark McGwire or
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Barry Bonds, Sammy
Sosa anybody who hit
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out of park with
this bat. Good, focus on
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what you're
working. Should be thinking
00:10:36.83\00:10:38.66
about the posterior
deltoid, each repetition.
00:10:38.69\00:10:40.60
Good job, okay out
to the side. Also we
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always wanna
remember the affect,
00:10:52.81\00:10:54.63
let's go more. There
you go Jason. The affect
00:10:54.66\00:10:57.86
that sugar plays
on the immune system,
00:10:57.89\00:11:00.14
we've a lot of sugar
it definitely knocks down
00:11:00.17\00:11:02.64
it's ability to
handle bacteria and also when
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we get a lot of blood fat
or eat a lot of fat foods.
00:11:06.01\00:11:08.46
We slow our
circulation down. Anytime we
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slow our
circulation down we're also
00:11:12.08\00:11:13.91
slowing down our
immune response. In
00:11:13.94\00:11:16.67
fact when you eat fat
60% of all fat bypasses
00:11:16.70\00:11:20.00
the liver and goes
to the lymphatic system,
00:11:20.03\00:11:22.49
which is a slower
system. Let's go out to
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the front. And a lot
of exercise program is
00:11:25.34\00:11:28.11
especially re-bound to
resist all forth, try and
00:11:28.14\00:11:30.03
promote lymphatic
flow through their
00:11:30.06\00:11:32.69
rebounding exercise,
because you're trying
00:11:32.72\00:11:34.70
stimulate that
action, but fat will actually
00:11:34.73\00:11:37.19
slow that down even
more, but when you get
00:11:37.22\00:11:39.30
into any type of
exercise. We're gonna
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do this is a
rebounding or jogging or
00:11:41.30\00:11:42.60
swimming, we're
doing our resistance work,
00:11:42.63\00:11:44.87
lymphatic flow is
gonna be stimulated. Good,
00:11:44.90\00:11:47.58
keep going. How
many we're on Andrew?
00:11:47.61\00:11:50.37
Eleven. Four more, 1, and 2,
00:11:50.40\00:11:55.03
and 3, and 4. Good
job, I will hold your towels
00:11:55.06\00:12:00.76
got a pretty good
training affect on that
00:12:00.79\00:12:09.47
one. Yes. Just
think about it, your
00:12:09.50\00:12:12.14
white blood cells
are just jumping with joy
00:12:12.17\00:12:13.55
right now as
they're racing through your
00:12:13.58\00:12:15.73
body, from where
something I can god loves.
00:12:15.76\00:12:18.58
Keep going, five
more, 1, 2, 3, 4, 5.
00:12:18.61\00:12:26.70
Good. And one of the
best things you can do
00:12:26.73\00:12:28.89
for your immune
system. You know what
00:12:28.92\00:12:30.50
it is Andrew? No.
Hot and cold shower.
00:12:30.53\00:12:32.98
Whenever you take a
hot shower get yourself
00:12:33.01\00:12:35.95
nice and tossy and then
blasting on cold. Now, I
00:12:35.98\00:12:39.38
will tell you what,
it will wake you up. It
00:12:39.41\00:12:42.34
will wake you up and
bring you back to life, if
00:12:42.37\00:12:43.36
you do that about three
times, it'll just give you
00:12:43.39\00:12:45.38
this awesome glow
and really helps your
00:12:45.41\00:12:47.76
immune response.
That sound like fun Jason?
00:12:47.79\00:12:49.94
Sure. Okay, we'll try. Okay
00:12:49.97\00:12:52.83
relax. Some people,
I had knew one fellow
00:12:52.86\00:12:56.29
who is really into the
lifestyle, he thought he
00:12:56.32\00:12:59.32
would share with his
wife the joys of contrast
00:12:59.35\00:13:02.25
showers. So, he had
totally get in there and
00:13:02.28\00:13:04.26
get a nice hot
shower and when she did and
00:13:04.29\00:13:06.34
he took a bucket of
ice and she didn't even
00:13:06.37\00:13:08.79
know he was coming
with a bucket of ice
00:13:08.82\00:13:10.36
water and he dumped
it over the top of the
00:13:10.39\00:13:12.29
shower, right on top
of her and that didn't go
00:13:12.32\00:13:14.89
too well, but it
certainly was one way of
00:13:14.92\00:13:16.76
introducing her to
hot and cold treatments
00:13:16.79\00:13:18.40
Alright, take your
towel again. Let's drape it
00:13:18.43\00:13:22.74
over the thumb side,
we're gonna start your
00:13:22.77\00:13:25.07
curls. Okay, let's
do twenty of those, make
00:13:25.10\00:13:30.72
yourself work. Good,
keep it slow 8, 9, 10.
00:13:30.75\00:13:45.03
Ten more, 1, 2, 3, 4,
5, 6, 7, 8, 9, and 10. Good
00:13:45.06\00:14:06.02
switch sides. Okay,
let's go, way down with it,
00:14:06.05\00:14:13.28
all the way down,
excellent and way down
00:14:13.31\00:14:17.57
reach, reach way
down Jason. Good, you
00:14:17.60\00:14:25.55
wanna keep that
palm up the whole time as
00:14:25.58\00:14:27.48
you're squeezing your
bicep. Good, is that ten
00:14:27.51\00:14:34.51
Andrew? Thirteen.
Okay, 14, 15, 16, 17,
00:14:34.54\00:14:42.89
18, 19, and 20.
Alright, now we're gonna take it
00:14:42.92\00:14:50.47
like this. And we will
bring the other hand up
00:14:50.50\00:14:52.97
and grab it here,
and take it up over your
00:14:53.00\00:14:55.28
head, pull it down
and push all the way up.
00:14:55.31\00:14:58.45
Down and all the
way up. Down and all the
00:14:58.48\00:15:02.70
way up. Good, keep
going, extend your arm
00:15:02.73\00:15:06.71
out. Good,
excellent Jason, good job.
00:15:06.74\00:15:11.01
Twenty of them,
should be feeling this in the
00:15:11.04\00:15:20.46
tricep area. Right down
and through here, you're
00:15:20.49\00:15:23.56
feeling it there Jason? Yeah.
00:15:23.59\00:15:24.70
Good. Where are
we at Andrew? 16.
00:15:24.73\00:15:32.85
17, 18, two more and
19 and 20, good. Switch
00:15:32.88\00:15:41.89
sides, okay, now grab
it like this and over, pull
00:15:41.92\00:15:47.40
ups. I think I did
that one, there we go. We're
00:15:47.43\00:15:51.27
gonna go top
then. Good, good. Here
00:15:51.30\00:16:02.14
Jason, I think we got
hands on there. We did.
00:16:02.17\00:16:04.05
Okay, put that and
over and then pull it over
00:16:04.08\00:16:08.16
here and then
out. That's why we were
00:16:08.19\00:16:15.68
lost. Okay, good
keep going. Andrew, your
00:16:15.71\00:16:29.50
really going after
it, that's great. Twenty,
00:16:29.53\00:16:36.25
that's right. Okay,
good job let me have your
00:16:36.28\00:16:40.67
towels. Alright,
let's take a few breathes in
00:16:40.70\00:16:44.77
and out and in and
out, two more, in and out,
00:16:44.80\00:16:55.36
and in and out. Good
job, okay, what I want
00:16:55.39\00:17:02.12
you to do is put
your hand on side of your
00:17:02.15\00:17:03.76
head and we're gonna
do some neck exercise,
00:17:03.79\00:17:06.35
back and forth. That
should be ten. And, just
00:17:06.38\00:17:13.20
keep it going. Try and
give yourself resistance
00:17:13.23\00:17:16.08
when you go through
that range of motion.
00:17:16.11\00:17:17.54
Good, keep it up and
keep your body in one
00:17:17.57\00:17:29.45
position. There you
go, just your neck, good.
00:17:29.48\00:17:32.93
It's a little bit
awkward, but still you'll get a
00:17:32.96\00:17:37.44
good training
affect there. How many is
00:17:37.47\00:17:39.21
that, Andrew? Seventeen.
Okay, switch sides. Put
00:17:39.24\00:17:41.43
your hand on the
other side of your head. Try
00:17:41.46\00:17:45.56
to go from ear-to-ear.
So, we want to get over
00:17:45.59\00:17:48.84
more, there we go.
That's better, good.
00:17:48.87\00:17:53.49
Excellent, okay,
let's keep the shoulder
00:17:53.52\00:17:58.08
squared up, just your
neck. Good, excellent.
00:17:58.11\00:18:04.75
Alright, now we're
gonna put your hands
00:18:04.78\00:18:14.75
behind your head,
look up, back down, up, and
00:18:14.78\00:18:21.38
down, good, up and
down, it's four and
00:18:21.41\00:18:27.57
down, five, down,
six down, seven down,
00:18:27.60\00:18:36.87
eight down, two
more, up down, up down.
00:18:36.90\00:18:45.08
Great, let's turn
our head to the side. And
00:18:45.11\00:18:49.55
turn, and turn, and
turn, and turn, we do five
00:18:49.58\00:18:59.36
more each way, there is
one, and two, and three,
00:18:59.39\00:19:09.12
four, and five.
Good, alright hands on your
00:19:09.15\00:19:16.13
hips, lunges, step
out and back, good, switch
00:19:16.16\00:19:22.69
and we do twenty on
each leg, there's two,
00:19:22.72\00:19:28.76
and three, not too
fast, 4, 5, 6, 7, 8, 9, good,
00:19:28.79\00:19:58.02
half way there. It's 1,
2, 3, and 4, 5. Five more
00:19:58.05\00:20:21.76
times, 6, 7, 8, and 9,
last one coming up and 10.
00:20:21.79\00:20:41.18
Good job, alright,
on your hands and knees.
00:20:41.21\00:20:46.29
Put your left leg out
straight, raise it up and
00:20:46.32\00:20:51.92
down and up and
down, keep it straight, up,
00:20:51.95\00:20:55.94
down, there is 4 and 5
and 6, 7, 8, 9, 10. Ten
00:20:55.97\00:21:11.08
more, 1, 2 and 3, 4, 5,
6, 7, 8, 9, put your leg up.
00:21:11.11\00:21:30.20
Now, flex your
hamstring, curl it back,
00:21:30.23\00:21:32.77
bend your, flex your
leg, there you go, flex
00:21:32.80\00:21:37.02
your knee, good and
out and curl, good and out,
00:21:37.05\00:21:42.01
and curl and out,
curl and out curl and out
00:21:42.04\00:21:49.25
curl and out and 7 and
8, 9. Ten more, 1, 2, 3,
00:21:49.28\00:22:06.77
4, 5, 6, 7 good 8,
two more, 9, and 10. Other
00:22:06.80\00:22:22.06
side, start with the
straight leg raises, up
00:22:22.09\00:22:25.45
and down, up, down,
up, down, up, down, up,
00:22:25.48\00:22:33.50
down, up, down,
up, down, up, down, up,
00:22:33.53\00:22:41.17
down, up, down, up and
down, up, down, 12, 13,
00:22:41.20\00:22:48.89
14, good, 15, 16,
should be feeling this in your
00:22:48.92\00:22:54.48
gluteus, 17, 18, 19, 20.
Hold it up, flex, and out
00:22:54.51\00:23:02.43
and flex and out, flex
and out, flex, out, flex,
00:23:02.46\00:23:11.87
out, flex, out there
is seven, and eight, nine,
00:23:11.90\00:23:18.49
ten. Ten more, 1, 2, 3,
4, 5, 6, 7, 8, 9, and 10.
00:23:18.52\00:23:39.72
Good, lay on your
side, get a hold of your
00:23:39.75\00:23:42.68
ankle, stretch your
quadriceps, good, good,
00:23:42.71\00:23:47.61
good, we wanna hold
the steady pull, don't
00:23:47.64\00:23:50.71
wanna wrench on it,
ballistically pull it, you
00:23:50.74\00:23:54.07
wanna have a steady
smooth pull and more
00:23:54.10\00:23:56.32
flex you become the
more range of motion
00:23:56.35\00:23:58.34
you'll be able to get.
So, hold that for ten more
00:23:58.37\00:24:00.06
seconds, 1, 2, 3, 4, 5,
6, 7, 8, 9, roll over. And,
00:24:00.09\00:24:19.22
pull, pull, pull, ten
more seconds, 1, 2, 3, 4, 5, 6,
00:24:19.25\00:24:33.89
7, 8, 9, 10. Lay on
your back, pull your knee up
00:24:33.92\00:24:41.21
to your chest, pull
it and hold for ten more
00:24:41.24\00:24:48.32
seconds, 1, 2, 3, 4,
5, 6, 7, 8, 9, 10 and up,
00:24:48.35\00:24:59.40
straight up, grab
behind your knee, pull back,
00:24:59.43\00:25:02.97
and hold, good job
Andrew, good Jason.
00:25:03.00\00:25:08.17
Ten more seconds, 1, 2,
3, 4, 5, 6, 7, 8, 9, 10.
00:25:08.20\00:25:20.01
Switch, pull your
knee up to your chest and
00:25:20.04\00:25:25.37
hold, for ten more
seconds, 1, 2, 3, 4, 5, 6,
00:25:25.40\00:25:35.03
7, 8, 9, and 10.
Straight up, pull back, pull,
00:25:35.06\00:25:44.26
good, good, good, hold
steady, for ten more 1,
00:25:44.29\00:25:51.36
2, 3, 4, 5, 6, 7, 8,
9, and on your feet. Hands
00:25:51.39\00:26:03.95
behind the back,
let's contract the abdomen,
00:26:03.98\00:26:06.52
bend over up and lay
back, contract, over up
00:26:06.55\00:26:13.05
and back, contract,
over up and back, over up
00:26:13.08\00:26:20.77
and back, contract,
over up and back. Ten more,
00:26:20.80\00:26:26.27
there is 1, and 2, 3, 4,
5, 6, 7, 8, 9, and 10. Good,
00:26:26.30\00:26:57.74
now we're gonna do a
few trunk turns to cool
00:26:57.77\00:27:01.05
down, good. So, five
more each way, here is
00:27:01.08\00:27:08.64
1, 2, 3, 4, and 5.
Good, alright guys thanks a
00:27:08.67\00:27:20.27
lot. A healthy immune
00:27:20.30\00:27:23.29
system isn't that
far away. If you do the
00:27:23.32\00:27:25.53
contrast showers
like we mentioned, have a
00:27:25.56\00:27:27.60
healthy diet, get a
lot of fresh air, get some
00:27:27.63\00:27:30.04
sunshine and most of
all get regular exercise. By
00:27:30.07\00:27:33.83
doing that you will
stimulate your body's
00:27:33.86\00:27:36.04
own ability to fight
out diseases and just give
00:27:36.07\00:27:39.00
you a better feeling
of overall well being. But
00:27:39.03\00:27:41.64
remember, do it for
the right reason, do it for
00:27:41.67\00:27:43.99
the glory of God.
Claim the promise of
00:27:44.02\00:27:46.03
Philippines 4:13, which
says, I can do all things
00:27:46.06\00:27:49.44
through Christ,
who strengthens me. God
00:27:49.47\00:27:51.57
bless you, happy
exercise. We look
00:27:51.60\00:27:53.77
forward to seeing you next time.
00:27:53.80\00:27:54.77