The following program
is designed to demonstrate
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simple workouts that
you can use to improve your
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health. Be sure to
consul your physician before
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beginning any exercise program.
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Water is a key element
to health and wellness.
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Find out more about it next
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on Body and Spirit.
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Hello. I am Dick
Nunez, Exercise Physiologist
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and Principal of
Miracle Meadows in
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Mountain State
Leadership Academy
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in West Virginia.
Welcome to Body and Spirit.
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Today, we gonna
talk about water. I think
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everybody knows that
our body is predominately
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water that goes
about 70% water. When you
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look at it, all the
waters removed there is no much
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left of us. In fact,
they find in research at the
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Beijing University that
when they took stationary
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bicyclists, athletes,
people who are very good, very
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good shape already. They
put them into four groups.
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One group they force
them to have water as
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much as they could
give them, the other group
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they let them drink when
they were thirsty, another
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group they just gave
periodic water too and the
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final group they gave
no water to at all. Always
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whenever they did this
test, the group that had no
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water was always the
first ones to get exhausted and
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fatigue out and the
ones who are force the water,
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where the ones that
lasted the longest and show the
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best results. However,
when anytime they switch
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the groups whatever
group they were in, there
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was always the same
results. The people with
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no water will always
the worse, they always were
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done first, they
couldn't keep going, then those
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who had some water they
were the next ones to stop
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and those who had water
when they wanted to with
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the next ones stop,
but always those who were
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forced water were
the best ones of all. And
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water is such a key
element to our health, it
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keeps us clean, you
can use water for healing
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processes especially
getting into hydrotherapy,
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contrast showers, things
of that nature we find it
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very, very beneficial,
so we're gonna talk little
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more about water, but
also we really want to get
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into a workout. So
we're gonna start that right
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now. Helping me out
today will be Andrew and
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Jason, who are both
students at the Mountain
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State Leadership Academy in West
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Virginia. Thank
you. Okay fellows, we're
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gonna get warmed up
here and then we will get
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started into a routine.
Let's start by reaching up
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and rotate, reach up
rotate, reach up, good.
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And up and up, 10 more
each way, it's 1, 2, and 3,
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4, 5, 6, and 7, 8, two
more times and 9, one more
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time and 10, good.
Alright, let's squeeze the
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hands together in a
peripheral position, we
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then turn them out,
we gonna push all the way
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out and draw all the
way in, push all the way out
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and back in. The
first thing, I always would
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instruct our wellness
guests to do at the Black
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Hills, where as to make
sure they drink two glass
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of water each morning
before they got up and
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did anything else. We
found that by doing that,
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it's swishing the water
in their mouth, an idea to
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give him a fresh supply
water to start the day, but
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also gave them a dose
of vitamin B12 because we
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produce B12 in our
mouth overnight through
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the bacteria that grows
in our mouth maybe not a
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wonderful thing to
think about, but you remember
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then we look at these
old commercials like of
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Scope and Listerine talks
about killing bacteria. So
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you have fresh morning
breath, well you might do
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that, but you are also
destroying your B12. So,
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by drinking some water
it will be much better off
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and that gets the
day started. We should be
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drinking 8 to 10 glass
of water a day at least, yes
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go down. One doctor was
strongly encouraging his
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people to drink 6 to 8
glasses of water a day and
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one woman came up to
him and said doctor I just
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can't do it. He said
what's wrong and she goes like I
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can't drink that much
water and he said well keep
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working on it, maybe
put little lime in it, do
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whatever you can to
drink more and she goes with
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doctor. I'm up to 34
glasses, but I'll never
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make it to 68 and
he said at that point
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he realize you better
stay just 8 glasses of water a
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day or 8 to 10 glasses
of water a day and keep the
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6 out of there. There
you go 5 more and 3 more 1,
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2, 3, now up, push up
and up also we recommend
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do not drink a lot
water with your meal or right
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before your meal or
right after your meal
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because it definitely
will interrupt digestive
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action. Remember
your digestive system
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especially in your
stomach is a acid base
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and when you add water
to any acid it certainly
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gonna slow down it's
effectiveness. So it only
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make sense by taking a
lot of fluids and with the
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meal you are certainly
going to cause of little
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distress of that digestive
tract. Good, let's go about
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5 more 1, and 2, 3, 4,
now up and hold it tight
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for 10 seconds, 1, 2, 3,
4, 5, 6, 7, 8, 9, and 10.
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Good job okay shake
it out, hands behind
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your head, lay
back nice comfortable
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stretch 10 more seconds,
1, 2, 3, 4, 5, 6, 7, 8, 9, 10,
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cross and pull hold
apart 10 more seconds 1, 2, 3,
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4, 5, 6, 7, 8, 9, and
10, good. Alright fellows,
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now I want you to
step out, get hold of your,
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your wrist and you're
gonna pull back like your
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sawing wood. I'm gonna
use a chain saw, so I'm
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gonna stop and come over
and check you out here to
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make sure you are
doing fine, my woods already
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cut, good pull back,
that shoulder blade back,
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excellent good. Little bit
slower, give yourself little
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more resistance
there Jason good, make
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yourself work, want 20
on each side, pull good,
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pull, you feel that
scapula moving that's a very
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important. Excellent,
how many gone Andrew 14,
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15 good 16, 17, 18, two
more 19 and 20, excellent
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switch around. Hey get
hold that wrist and pull,
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that come about the
scapula again good, good,
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so you should try and
drink water throughout
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the day, if you
exercise and perspire a lot than
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obviously you need to
drink more water you can
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still. When people
exercise, I usually tell
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them to weigh themselves
in before they workout
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when you come through
and when you weigh back
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out you should weigh
the same if take enough
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water. I remember
one man who was obsessed
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with losing weight.
He actually came in the
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authentic club determined
to lose 10 pounds. He put
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on a plastic suit
and a sweat suit, and he
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sweated down 7
pounds, he was really
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disappointed, he didn't
lose all his weight. And
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so he put his plastic
suit back on after sweating 7
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pounds of water, put the
plastic suit back on, put
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the sweat suit back
on and went to exercise
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some more and he lost
his 10 pounds and I watched
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him to see what he would
do going out the door, he
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didn't drink any water
at all. But, yeah, he was
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gonna go back to work
and boast everybody that
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I lost 10 pounds,
10 pounds of what, 10
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pounds of water. So
people really deceive
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themselves when it comes
to water. We need to stay
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well hydrated all the
time. Okay let's go hand over
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the head, get hold of
the elbow and pull back pull,
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pull, and hold for 10 more
seconds, 1, 2, 3, 4, 5, 6, 7,
00:09:04.12\00:09:17.31
8, 9, and 10, switch
hold, good, 3, 4, 5, 6, 7, 8, 9,
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and 10. Alright,
we're gonna do some shoulder
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presses here, we're
going to act like we have a
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heavy weight in our
hands okay and we're
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gonna hold up to our
shoulders, we're gonna
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press up slowly and
back down, we're gonna act
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like we have a big load
on there, good back down
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and up, up, force
yourself the work good, good and
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press, press, press,
press, good and up, up, up, up,
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good, again up, up,
up, good, still couple more
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up, up, up all way
up, good one more time and
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up, press it, press it,
press, press, press good.
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Alright, now we're
gonna do like our head doing
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some heavy lateral
raises, we can go up and down,
00:10:43.31\00:10:48.54
up slow, squeeze your
shoulders and down and
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up squeeze it and
down and up, up, up squeeze
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good and down and up
squeeze at the top, down.
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When I talk about
squeeze the muscle I
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mean, flex it, flex it
for as much as you can for all
00:11:12.12\00:11:15.49
your work there,
good and down, and up, and
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down, three more
times up and down, up and
00:11:22.18\00:11:32.75
down, one more up
and down. Now we're gonna
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take it from the
front, we're gonna row up and
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down, up and down, and
up and down, and up and
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down, up down, five
more times and up there
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is 1, and up there is
2,and up there is 3, two more up
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and four, last one coming
up, up and five, good job.
00:12:16.47\00:12:24.09
Alright, just roll, just
roll them around five more 1,
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2, 3, 4, 5, other direction
1, 2, 3, 4, 5 more 1, 2, 3,
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4, 5 okay. Get hold of
an arm, hold across your
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chest, stretch
your shoulder, good hold
00:12:52.40\00:12:58.44
steady ten more seconds,
1, 2, 3, 4, 5, 6, 7, 8, 9, 10,
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other side and pull,
pull, pull, good hold it tight,
00:13:13.74\00:13:20.98
ten more 1, 2, 3, 4, 5, 6,
7, 8, 9, and 10. Let's get a
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breath and out, in and
out, one more time in and out
00:13:35.47\00:13:46.61
okay. We're gonna
do some biceps now and
00:13:46.64\00:13:49.24
reach out our arms.
You can squeeze down and
00:13:49.27\00:13:52.91
then back, squeeze it
slow and reach out, squeeze
00:13:52.94\00:13:58.73
slow, reach out,
squeeze it slow, reach out,
00:13:58.76\00:14:05.41
squeeze it down and
out, squeeze and out and
00:14:05.44\00:14:14.26
squeeze and out,
again squeeze down and out,
00:14:14.29\00:14:20.96
squeeze down and
out, squeeze down and out
00:14:20.99\00:14:28.61
slowly hold and out
squeeze and out, squeeze
00:14:28.64\00:14:38.23
down and out five more
1, 2, 3, 4, squeeze last one
00:14:38.26\00:14:55.06
down hard hold for ten 1,
2, 3, 4, 5, 6, 7, 8, 9, and
00:14:55.09\00:15:05.73
10 good. Shake it out,
take up more breaths, in
00:15:05.76\00:15:10.51
and out and in and
out, good. We're gonna do
00:15:10.54\00:15:18.60
some diamond pushups,
you can do your pushups
00:15:18.63\00:15:21.60
against the wall or
you can do them from the
00:15:21.63\00:15:24.95
knees position, we
don't those, we can just do
00:15:24.98\00:15:27.35
them regular style
down and up, good excellent,
00:15:27.38\00:15:31.62
this is good one for your
triceps, good 5, 6, 7, 8, 9,
00:15:31.65\00:15:45.94
10, good. Let's go
five more 2, 3, 4, 5, now go
00:15:45.97\00:15:59.43
off your knees, okay,
go good, we're gonna try do
00:15:59.46\00:16:05.22
10 there, it's 2, 3, 4, 5,
6, 7, 8, 9, one more time and
00:16:05.25\00:16:22.19
10. Good job up on your
feet. Okay let just press
00:16:22.22\00:16:28.35
the arms down, lay
down, outside flex the triceps
00:16:28.38\00:16:31.85
and back up, press down
flex your triceps, three
00:16:31.88\00:16:38.37
more times, push down
and hold and two more,
00:16:38.40\00:16:43.81
press down and hold,
one more press and hold for
00:16:43.84\00:16:50.90
ten 1,2, 3, 4, 5, 6, 7,
8, 9, good shake it out okay.
00:16:50.93\00:17:04.23
Let's get a few breaths
in and out, in and out, last
00:17:04.26\00:17:12.35
one in and out. We're
gonna do squats, one of
00:17:12.38\00:17:19.35
our quarters, alright
crush your arms, squat down,
00:17:19.38\00:17:24.44
all the way down and
up, now part way down and
00:17:24.47\00:17:29.04
back up, now way
down and up, part way down
00:17:29.07\00:17:34.34
and up, good job, up
part way down, up excellent,
00:17:34.37\00:17:43.00
part way down now
and up, but the one our
00:17:43.03\00:17:47.54
quarters do, you just
extenuates the walk out
00:17:47.57\00:17:51.14
part. Just give it's
little bit of variety in our
00:17:51.17\00:17:54.22
workout. The
main things those the
00:17:54.25\00:17:58.29
squat itself, good
excellent, keep going,
00:17:58.32\00:18:09.58
way down, good and
we're gonna do five more
00:18:09.61\00:18:24.67
these, it's one,
weigh down, good and 2 and 3
00:18:24.70\00:18:38.48
and 4, one more time
5 down and hold, good,
00:18:38.51\00:18:47.19
doing okay Jason, okay
Andrew? Yeah. Okay, it's
00:18:47.22\00:18:56.09
10, you are sure
about that, okay. At home if
00:18:56.12\00:19:01.27
you need to stop and
rest that's okay, we're gonna
00:19:01.30\00:19:03.90
try and go for one
minute, just 20, good job guys,
00:19:03.93\00:19:08.70
you're looking good, now
keep your chest up little
00:19:08.73\00:19:10.94
more Andrew, there you
go that's better, better
00:19:10.97\00:19:13.24
posture there, 30,
00:19:13.27\00:19:15.80
Jason you look
excellent, look rock solid there
00:19:15.83\00:19:18.30
good, looks like we
could serve you your lunch
00:19:18.36\00:19:20.73
there no problem. It's
40, almost home, and 50, 1,
00:19:20.76\00:19:37.05
2, 3, 4, 5, 6, 7, 8, 9,
and 10 good. Alright, put your
00:19:37.08\00:19:50.61
hand on my shoulder,
grab hold of your ankle,
00:19:50.64\00:19:53.67
stretch your quadricep,
you guys felt that I'll take
00:19:53.70\00:19:59.49
it, that was a good hold
Jason you're really buried
00:19:59.52\00:20:04.43
down deep, five more
seconds 1, 2, 3, 4, and 5
00:20:04.46\00:20:13.00
switch over and pull,
pull steady and ten more
00:20:13.03\00:20:25.77
seconds 1, 2, 3, 4, 5, 6,
7, 8, 9, and 10 good. Step
00:20:25.80\00:20:38.36
out upon your heel,
little forward and hold back for
00:20:38.39\00:20:49.51
ten more seconds 1, 2,
3, 4, 5, 6, 7, 8, 9, and 10,
00:20:49.54\00:21:01.65
switch over and forward
hold and steady ten more
00:21:01.68\00:21:15.62
seconds 1, 2, 3, 4, 5, 6,
7, 8, 9, 10 good job. Back
00:21:15.65\00:21:28.01
here, we're gonna do
some calf raises, hand on
00:21:28.04\00:21:30.51
my shoulder, up and
down on the toes for
00:21:30.54\00:21:34.29
those at home you might
need to use the stair step
00:21:34.32\00:21:36.65
or have a block of wood
that you can use. If you
00:21:36.68\00:21:40.01
are regular watchers
of Body and Spirit, I hope
00:21:40.04\00:21:41.60
you've made accommodations to do
00:21:41.63\00:21:43.48
calf raises and
something we do on the regular
00:21:43.51\00:21:45.58
basis, it's a very effective
exercise especially for
00:21:45.61\00:21:48.28
your ladies, those walk
around in high heels very
00:21:48.31\00:21:51.35
important to keep your
range of motion of your
00:21:51.38\00:21:53.59
Achilles tendon, very
active, good keep going.
00:21:53.62\00:21:59.68
Okay, let's do ten fast
ones now by changing the
00:21:59.71\00:22:04.06
speed we just put little
different emphasis on the
00:22:04.09\00:22:06.72
muscle, okay, slow
that's sounds too nice actually
00:22:06.75\00:22:12.61
we just make it hurt
more, okay, fast ten of them 1,
00:22:12.64\00:22:17.78
2, 3, 4, 5, 6, 7, 8, 9,
10 slow can you feel the
00:22:17.81\00:22:25.64
variants of speed there?
Yeah, okay then fast 1, 2,
00:22:25.67\00:22:31.98
3, 4, 5, 6, 7, 8, 9, 10
and slow and up and up and
00:22:32.01\00:22:42.56
up and up and up ten
more fast ones 1, 2, 3, 4,
00:22:42.59\00:22:47.38
5, 6, 7, 8, 9, 10 good.
Alright, step back, just
00:22:47.41\00:23:00.76
think how good meal
times gonna feel like fine
00:23:00.79\00:23:03.22
next day, I'm relax
and have some to eat. Okay
00:23:03.25\00:23:07.23
and hold and
switch. What I found was a
00:23:07.26\00:23:20.97
racquetball pro for
few years and when I was
00:23:21.00\00:23:23.42
doing that I found that
if I drink a lot of water
00:23:23.45\00:23:25.37
before my match, I
was actually much better
00:23:25.40\00:23:27.72
off and didn't
have to drink so much
00:23:27.75\00:23:29.06
during the match because
I always found that to be
00:23:29.09\00:23:31.28
little bit uncomfortable,
so I always make sure I
00:23:31.31\00:23:32.91
was really well
hydrated before I ever play the
00:23:32.94\00:23:35.23
match, good relax.
Alright on your back,
00:23:35.26\00:23:41.46
we're gonna do some
abs, we are gonna do our
00:23:41.49\00:23:45.91
crunches, hands behind
the neck, crunch up 20 of
00:23:45.94\00:23:48.91
them 1, 2, 3, 4, 5, 6, 7,
8, 9, 10, 11, 12 ,13, 14, 15,
00:23:48.94\00:24:07.20
16, 17, 18, 19, 20,
bring your ankles up cross them
00:24:07.23\00:24:15.67
okay up 2, 3, 4, 5, 6, 7,
8, 9, 10, 11, 12 good 13, 14,
00:24:15.70\00:24:32.96
15, 16, 17, 18, 19, 20,
leg straight up, okay and up,
00:24:32.99\00:24:42.45
as you are doing good
3, 4, 5, 6, 7, 8, 9, 10
00:24:42.48\00:24:53.10
more 1, 2, 3, 4,
5, 6, 7, 8, 9, up
00:24:53.13\00:25:04.00
and hold for ten, 1, 2,
3, 4, 5, 6, 7, 8, 9, roll
00:25:04.03\00:25:13.65
over your stomach,
hands behind your back,
00:25:13.68\00:25:17.36
lift your chest up
and down, up and down,
00:25:17.39\00:25:22.44
up down, up down, up
down, up down, up down,
00:25:22.47\00:25:32.26
up down, up down, up
10, up 11, up 12, up 13,
00:25:32.29\00:25:43.67
up 14, up 15, five
more 16, 17, 18, 19,
00:25:43.70\00:25:53.49
20, on your feet.
Alright let's just do some
00:25:53.52\00:25:59.41
rotation, now finish up that way
00:25:59.44\00:26:02.54
good, good, five more
1, 2, 3, 4, and 5 good.
00:26:11.84\00:26:28.33
Thanks a lot, fellows
well done. Drinking water is
00:26:28.36\00:26:33.35
such an important part
of life and of health, you
00:26:33.38\00:26:36.36
want to make sure
it's what you drink not
00:26:36.39\00:26:38.26
pop, which actually
will pull calcium from your
00:26:38.29\00:26:41.14
bones and has no
nutritional value at all and
00:26:41.17\00:26:43.81
it's harmful for
your health. Or coffee or
00:26:43.84\00:26:46.78
alcohol things like
that, which would dehydrate
00:26:46.81\00:26:49.25
you. If you are dying
of thirst and you are out
00:26:49.28\00:26:51.59
there in the middle of
the ocean and you take a
00:26:51.62\00:26:53.27
big glassful of
ocean water what's
00:26:53.30\00:26:56.04
going to happen, it
will dehydrate you even
00:26:56.07\00:26:58.18
faster because of the
high salt content, will be
00:26:58.21\00:27:00.93
pulling water from
your cells even quicker,
00:27:00.96\00:27:03.87
everything we put down
our bodies is gonna effect
00:27:03.90\00:27:06.30
us in some way. Sea
is gonna effect us in a
00:27:06.33\00:27:08.35
positive way or in a
negative way. Same thing
00:27:08.38\00:27:11.69
goes to with your mind
everything we put in our
00:27:11.72\00:27:13.79
mind, if we thought we
have effects every cell in
00:27:13.82\00:27:16.34
our body, if we have
positive happy thoughts,
00:27:16.37\00:27:18.71
we will feel good
inside and the chemicals
00:27:18.74\00:27:22.10
produce are gonna
be helpful, if we have
00:27:22.13\00:27:24.28
negative angry
thoughts it's gonna be just the
00:27:24.31\00:27:26.83
reverse. So, get a lot
of water in your life, make
00:27:26.86\00:27:29.88
regular times were you
know you're gonna drink,
00:27:29.91\00:27:31.86
don't drink only when
you are thirsty because if
00:27:31.89\00:27:33.74
you do that's not
gonna be enough, have regular
00:27:33.77\00:27:36.24
intervals were you
know you drink water and
00:27:36.27\00:27:38.23
you'll find that you
feel so much better, your body
00:27:38.26\00:27:40.43
will be cleaned out,
the most toxic fluids of the
00:27:40.46\00:27:42.46
body will be
eliminated and you'll have a new
00:27:42.49\00:27:44.88
vibrance of health,
you never thought possible,
00:27:44.91\00:27:47.06
but do it for the right reason.
00:27:47.09\00:27:48.35
Philippians 4:13
says, I can do all things
00:27:48.38\00:27:51.03
through Christ who strengthens
00:27:51.06\00:27:52.07
me. God bless you,
hope see you next time.
00:27:52.10\00:27:54.77