The following program
is designed to demonstrate
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simple workouts that you
can use to improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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Any successful exercise program
takes a willingness to change.
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That's what we're gonna
discuss next on Body and Spirit.
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Hello, I'm Dick Nunez,
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exercise physiologist and
principal of Miracle Meadows
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in Mountain State Leadership
Academy in West Virginia.
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Welcome to Body and Spirit.
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During my career
working with exercise,
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I found a lot of people
that are unwilling to change.
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They're stuck in
their ways if you will.
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Well, I've seen a
lot of character virtues
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that have been
listed in the Bible,
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but being stuck in your
ways is not one of them.
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In fact, I find it
very sad when somebody
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says that they are that way.
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I find that often
times when people come
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to our program and lot change,
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some will come
kicking and screaming.
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Many times just
the wife who has been--
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she has been
challenged by the fact that
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she needs to
change her lifestyle
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and she wants her
husband to come along.
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No way, they don't want to come.
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I remember a couple
came to our Wellness Program
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in the Black
Hills a few years ago.
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he wanted to go
on Alaska Cruise,
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she wanted to go to
the Wellness Program.
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He came kicking and screaming.
By the time--the time was up,
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he had been
totally convicted that
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a lifestyle
change is very important.
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And now he was a zealeth
[13150] for going out there
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and telling other people
they need to change as well.
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Well, I had another couple
come out. He was diabetic.
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The wife wanted to come.
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He was coming
along for the ride,
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but while he was there
his diabetes totally reversed
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and he thought, wow.
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With such great results
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why would I wanna
go back to my old ways?
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So it really does take
a willingness to change.
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Sometimes people even in
their 80s and 90s are willing
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to change their lifestyle to
try and make what little time
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they have left of
the greatest value.
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So we're gonna talk a
little bit about that today
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while we get into
our exercise program.
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I believe we're ready to start.
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Helping me out today
will be Kim and Madison.
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Kim is a student
of Miracle Meadows
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and Madison at the Mountain
State Leadership Academy.
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Thank you.
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Okay, let's go
ahead and have a seat.
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We're gonna reach
back and start warming up.
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And squeeze together and
back, and squeeze and back.
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Just doing as
lightly as a warm up.
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And let's go five more.
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One, two, three,
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four, and five. Good.
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Squeeze the hands
together in the middle.
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Let's turn and
press out and draw back.
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Press out and draw back.
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Press out and draw back.
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Just keep going.
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What I find is people
get preconceived notions
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of how much they should
do, what they should do,
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what they should eat.
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And when somebody
comes in with light
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that would actually help them,
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they become resistant because
they are set in their ways,
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they don't want
to do anything new.
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They only want to hear
what they want to hear,
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and that's so sad.
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Even when we study the Bible,
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we should be always
looking for truth not try
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and prove what
we already believe.
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Let's go few more.
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One, two, three, now
let's go down, press.
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Keep the hands pushing together.
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And often times
there are people who think
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they don't even need to
exercise, because they say,
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well, I have a
healthy, active life.
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I remember a story of a
man who was a stockbroker
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in New York on Wall Street
and he was very successful,
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multimillionaire, very fit.
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He got tired of the-- of
the doggy-dog world out there
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and decided he was
going to go out to Montana
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and buy a farm
and become a rancher.
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A few years later
one of his good friends
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went out there and saw him,
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he couldn't
believe how fat he was.
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He was working all day long,
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but he had stopped doing
a regular exercise program
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and he had gotten fat.
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Okay, let's bring the
hands up and press up and down,
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and up and down, up and down,
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up and down, up and down.
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Good. Keep going.
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Up and down, up and down,
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up and down, up.
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Ten more times.
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One and two and three
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and four and five, six,
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seven, eight, nine.
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Push hard together
at the top, push it,
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push it, push it,
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push it, push it,
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push it, push it.
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Good and relax.
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Now that we have
our chest warmed up,
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let's stand up.
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And we're gonna do a
few pushups off our chair.
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You can use these two over here.
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I'll make sure they
don't slide anywhere.
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All right, down and up.
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Good. Good.
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The chest should
already be a little bit tired.
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This just helps to
finish it off. Five more.
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One, two, three,
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four, five. Good.
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All right. Yes.
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Felt good, didn't
it? Yes, it did actually.
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Okay. Go and have a
seat back in the chair.
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Let's put our hands behind
our head and stretch back.
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Hold it for ten more seconds.
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One, two, three,
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four, five, six, seven,
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eight, nine,
and ten. Now across.
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Pull your shoulder
blades apart and pull.
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Ten more seconds.
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One, two, three,
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four, five, six, seven,
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eight, nine, and ten.
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All right, now we're
gonna reach out and pull back.
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Squeeze your
shoulder blades together
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and reach back out again.
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Squeeze together and out.
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Focus what you're doing.
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You should feel your
shoulder blades go in.
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Try and feel the
muscles in your mid back,
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tighten up as you're
here and then pull them out.
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Squeeze it back and out.
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And back and out.
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Squeeze back, push out.
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Squeeze back, push out.
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Good, keep going.
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Did you feel the
muscles in your back, Kim?
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Yeah, my shoulders are popping.
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Your shoulders--
you're always popping.
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They're falling apart.
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Sixteen and falling
apart, that's not a good sign.
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Wear and tear of
the body already.
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And let's go, five more.
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One and two,
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three, four.
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Hold the last one, flex back.
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Flex the muscles in
your back as you do it.
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Hold it, hold it.
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Ten more seconds.
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One, two, three,
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four, five, six, seven,
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eight, nine, and ten, good.
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Arm up over the head.
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Get a hold to
your elbow and pull.
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Hold it. Ten more seconds.
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One, two, three,
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four, five, six, seven,
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eight, nine and switch. Pull.
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And hold for ten more.
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One, two, three,
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four, five, six, seven,
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eight, nine, and
ten. Good. Shake it out.
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Let's get a couple of breathes,
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in and out, in and out.
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One more time. In and out.
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Knee forward.
Hands down to your side.
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Let's raise up. Try
not to hit each other.
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You have enough room, Madison?
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I could scoot up
little more. There we go.
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We're gonna try and do it on
all aspects of the shoulders.
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This one is
working, the posterior part
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or the rear part
of your shoulders.
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Shoulder is broken down
into three different bundles,
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posterior, medial and anterior.
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Ten more. One, two,
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three, four, five,
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six, seven, eight,
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nine, and ten. Good.
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Now let's go out front.
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Raise up and down,
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up and down,
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up and down,
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up, down,
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up and down,
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up and down,
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up and down.
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Keep going. Up, down,
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up, down,
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up, down,
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up, down,
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up, down,
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up, down,
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up. Five more times.
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Up, down,
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up, down,
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up. Two more.
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Up, one more.
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Up. Okay, and at your side.
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Up and up.
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And up and up. Good.
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Up, up, and up.
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Ten more. Two, three,
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four, five, six, seven,
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eight, nine and
hold for one minute.
00:10:58.82\00:11:05.29
When I was working
in the fitness industry
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and at the Wellness Center
00:11:07.95\00:11:09.88
and people
would call in and ask,
00:11:09.91\00:11:11.86
"can you help me change
this bad habit I've got?"
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Whether it be drinking,
smoking, drugs, whatever.
00:11:14.28\00:11:17.36
My first question is
always, do you want to quit?
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And if they said, no,
then I would always say, then,
00:11:20.45\00:11:22.77
we really can't help you.
00:11:22.80\00:11:24.17
And if they
said, well maybe I want
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to quit then answer will be,
00:11:25.71\00:11:27.08
well, maybe we can help you.
00:11:27.11\00:11:28.63
And only when they would
say, "yes, I want to change,"
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only then would I be sure that
we could actually help them.
00:11:31.84\00:11:34.55
Because if somebody does
not want to quit smoking,
00:11:34.58\00:11:36.97
if somebody does not want
to quit drinking or whatever--
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What's going on over here?
00:11:40.63\00:11:42.69
there is nothing we
can do to make them change.
00:11:42.72\00:11:44.57
I saw something flick by.
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That would be her.
00:11:46.28\00:11:48.98
Okay, she got
too much energy then.
00:11:49.01\00:11:56.07
Okay, let's go
for 15 more seconds.
00:11:56.10\00:12:01.36
And ten seconds.
00:12:01.39\00:12:02.76
One, two, three,
00:12:02.79\00:12:05.36
four, five, six, seven,
00:12:05.39\00:12:09.35
eight, nine, ten.
00:12:09.38\00:12:12.13
All right, roll your shoulders.
00:12:12.16\00:12:14.37
Up and around,
up and around. Good.
00:12:14.40\00:12:19.20
Kim, have you ever
given up anything you want,
00:12:24.64\00:12:26.12
didn't want to give up?
00:12:26.15\00:12:27.76
Yeah, drinking. Oh, drinking.
00:12:27.79\00:12:32.38
When I came to Miracle Meadows.
Okay, let's go the other way.
00:12:32.41\00:12:38.93
I don't mean to laugh at you.
00:12:38.96\00:12:40.33
Usually when you
ask a 16-year-old,
00:12:40.36\00:12:41.73
what you have given
up you didn't want to.
00:12:41.76\00:12:43.13
I already give up the booze.
00:12:43.16\00:12:48.25
When I said I had a lot
of wear and tear in my body--
00:12:48.28\00:12:49.80
Yeah, I guessed
so. I wasn't kidding.
00:12:49.83\00:12:55.45
Good. Okay, put
your arm up across.
00:12:55.48\00:12:58.50
Madison, have
you given up anything
00:12:58.53\00:12:59.90
you didn't want
to give up? Yeah.
00:12:59.93\00:13:07.05
Okay, hold for ten more.
00:13:07.08\00:13:08.45
One, two, three,
00:13:08.48\00:13:11.07
four, five, six, seven,
00:13:11.10\00:13:15.00
eight, nine. Switch
over and pull, good.
00:13:15.03\00:13:23.55
And hold for ten more.
00:13:23.58\00:13:25.28
One, two, three,
00:13:25.31\00:13:28.14
four, five, six, seven,
00:13:28.17\00:13:32.04
eight, nine. Swing forward.
00:13:32.07\00:13:35.82
Okay, we're gonna block a wrist
00:13:35.85\00:13:38.55
and curl our arm up, down, slow,
00:13:38.58\00:13:41.80
and up and down, slow,
00:13:41.83\00:13:44.87
up, down, slow.
00:13:44.90\00:13:47.37
It's four and five, six,
00:13:47.40\00:13:54.11
seven, eight, nine,
00:13:54.14\00:14:00.51
ten, eleven, twelve.
00:14:00.54\00:14:05.21
Eight more. One,
two, all the way down,
00:14:05.24\00:14:10.39
three, four, five, six,
00:14:10.42\00:14:18.13
seven, and eight. Switch.
00:14:18.16\00:14:22.43
Curl and down, curl and down.
00:14:22.46\00:14:26.37
Up and up and up, up, and up.
00:14:26.40\00:14:34.16
Eight, nine, ten. Ten more.
00:14:35.53\00:14:41.06
One, two, three,
00:14:41.09\00:14:46.42
four, five, six,
00:14:46.45\00:14:51.76
seven, eight,
nine, and ten. Good.
00:14:51.79\00:14:58.25
Shake them out. Let's
get a couple of breaths.
00:14:58.28\00:15:01.28
And out, in and out.
Okay, Kim, we need our towels.
00:15:02.54\00:15:08.60
Thank you. You're welcome.
00:15:15.33\00:15:17.00
There you go, Madison.
00:15:17.03\00:15:20.72
All right, what
we're gonna do is gonna
00:15:20.75\00:15:22.70
take our right
hand here like so,
00:15:22.73\00:15:25.42
bring your left
hand up right next to it.
00:15:25.45\00:15:27.46
Palm up, bring
it upover your head,
00:15:27.49\00:15:30.17
you're gonna bring
it down and push up
00:15:30.20\00:15:33.47
till you go all the way
to the extended position.
00:15:33.50\00:15:36.59
And up and up and up.
00:15:36.62\00:15:41.59
This is an
excellent tricep isolator.
00:15:41.62\00:15:45.36
Six, seven, eight, nine.
00:15:45.39\00:15:52.15
Way up high, Kim, way up
high. Ten. Good, that's better.
00:15:52.18\00:15:56.03
Eleven, excellent, twelve,
00:15:56.06\00:16:00.37
thirteen, fourteen, fifteen,
00:16:00.40\00:16:06.85
sixteen, seventeen, eighteen,
00:16:06.88\00:16:13.52
nineteen, and twenty. Good.
00:16:13.55\00:16:17.78
I even that--I even feel that
in my poor little arms. Right.
00:16:17.81\00:16:20.50
Okay, grab over and
then under like that,
00:16:20.53\00:16:24.75
up to the other side and up
00:16:24.78\00:16:28.83
and up and up and up and up.
00:16:28.86\00:16:35.90
Keep going. Seven, eight, nine,
00:16:37.26\00:16:44.58
ten, eleven, twelve. Eight more.
00:16:46.33\00:16:52.56
One, two,
00:16:52.59\00:16:56.65
three, four, five.
00:16:56.68\00:17:01.52
Way up high, way up high.
00:17:01.55\00:17:03.00
Six, good, Madison.
Seven, one more time and eight.
00:17:03.03\00:17:08.15
Good. I'll take the
towels. Okay, let's get up.
00:17:08.18\00:17:13.19
Now as a finisher, we're
gonna do some bench dips.
00:17:13.22\00:17:17.04
I'll make sure the
chairs are [17:18].
00:17:17.07\00:17:18.47
Come over here. Oh, yeah.
00:17:18.50\00:17:20.06
Okay. Put your
legs out in front of you
00:17:20.09\00:17:22.96
straight up on your heels,
lower yourself down, push up.
00:17:22.99\00:17:27.86
The triceps, they're
already little bit fatigue.
00:17:27.89\00:17:30.10
This will just make sure they're
fatigue. Up, up, five more.
00:17:30.13\00:17:36.68
One, two, three, four,
00:17:36.71\00:17:44.31
and five. Good job. Okay.
00:17:44.34\00:17:48.54
Just go and take those off
over there, Kim. Thank you.
00:17:48.57\00:17:51.57
Just put your leg out.
00:17:55.74\00:17:57.58
Now we're gonna put
the other leg on top of it.
00:17:57.61\00:17:59.62
We're gonna
extend up and up and up.
00:17:59.65\00:18:04.60
We're gonna do 20 of those.
00:18:04.63\00:18:06.58
Five, six,
seven, eight, nine, ten.
00:18:06.61\00:18:13.63
Ten more. One,
two, three, four, five,
00:18:13.66\00:18:20.72
six, seven, eight,
nine, twenty. Switch over.
00:18:20.75\00:18:27.95
And up, two, three, four,
00:18:27.98\00:18:33.25
five, six, seven, eight, nine,
00:18:33.28\00:18:39.49
ten, eleven, twelve, thirteen,
fourteen, fifteen, sixteen,
00:18:39.52\00:18:47.16
seventeen, eighteen,
nineteen, twenty. Good.
00:18:47.75\00:18:52.55
All right, ladies,
I'd like you to stand up.
00:18:52.58\00:18:55.08
And I want you to cross
your arms across your chest
00:18:55.11\00:18:58.05
and I'd like you to squat down
00:18:58.08\00:18:59.45
and just barely touch the
chair and go back up again.
00:18:59.48\00:19:02.96
Good, good. Keep going.
Three. We're gonna do 20.
00:19:02.99\00:19:10.18
Four, five, excellent, six.
00:19:10.21\00:19:15.46
Using the chair helps give you
gauge of how deep you're going.
00:19:15.49\00:19:19.16
But you don't want
to sit in the chair,
00:19:19.19\00:19:20.56
you just want to barely
touch and then come back up.
00:19:20.59\00:19:24.40
Also it gives you
a security blanket
00:19:24.43\00:19:26.69
just in case
your legs do give out,
00:19:26.72\00:19:28.81
you'll just land right
back safely in the chair again.
00:19:28.84\00:19:32.25
There is 14, 15, 16, 17, 18.
00:19:32.28\00:19:39.64
Two more.
Nineteen and twenty. Good.
00:19:39.67\00:19:44.20
Come back over here.
00:19:44.23\00:19:46.64
Over, come back behind
your chairs. All right.
00:19:46.67\00:19:49.31
Let's push them
forward a little bit.
00:19:49.34\00:19:53.19
And while you're
holding on to that, reach back
00:19:53.22\00:19:55.28
and get hold of your ankle
and stretch your quadricep.
00:19:55.31\00:19:59.87
Okay, good.
00:19:59.90\00:20:04.98
And hold that
for ten more seconds.
00:20:05.01\00:20:07.48
One, two, three, four, five,
00:20:07.51\00:20:12.83
six, seven,
eight, nine, and ten.
00:20:12.86\00:20:18.11
Switch over. And pull. Good.
00:20:18.14\00:20:22.21
Does that feel good?
It does. Good. Ten more.
00:20:26.19\00:20:30.18
One, two, three, four, five,
00:20:30.21\00:20:35.57
six, seven,
eight, nine, and ten.
00:20:35.60\00:20:41.12
We're gonna put our left leg out
00:20:41.15\00:20:42.62
and back and we're
gonna curl and out,
00:20:42.65\00:20:47.18
and curl and out, curl,
out. We're gonna do 30 of them.
00:20:47.21\00:20:53.29
There is five, six, seven,
00:20:53.32\00:20:59.41
eight, nine, ten, eleven,
00:20:59.44\00:21:06.75
and twelve, thirteen,
fourteen, fifteen, sixteen.
00:21:06.78\00:21:14.68
And isolate the hamstring.
Eighteen, nineteen, twenty.
00:21:15.85\00:21:21.80
Ten more. And one and two,
00:21:21.83\00:21:26.74
three, four, five,
00:21:26.77\00:21:31.71
six, seven,
eight, nine, ten. Good.
00:21:31.74\00:21:39.71
Other side, leg out.
00:21:39.79\00:21:42.13
Flex, flex,
reach, flex and reach.
00:21:42.16\00:21:47.70
Four, five, six,
00:21:47.73\00:21:52.72
seven, eight, nine,
00:21:52.75\00:21:58.10
ten, eleven, twelve, thirteen,
00:21:58.13\00:22:04.75
fourteen, fifteen, sixteen,
00:22:04.78\00:22:09.55
seventeen,
eighteen, nineteen, twenty.
00:22:09.58\00:22:14.70
Ten more. One, two,
00:22:14.73\00:22:18.94
three, four, five, six,
00:22:18.97\00:22:25.00
seven, eight. Two
more. Nine, ten. Good.
00:22:25.03\00:22:31.57
All right, what I'd
like you to do there,
00:22:31.60\00:22:33.09
stay behind your chair.
00:22:33.12\00:22:34.49
Kim, come behind this one.
00:22:34.52\00:22:35.99
I'd like you to
put your leg up here.
00:22:36.02\00:22:39.23
Put your heel up on,
back your heel up there,
00:22:39.26\00:22:40.85
and you stretch your hamstring,
00:22:40.88\00:22:42.46
and make sure the
chair doesn't flip.
00:22:42.49\00:22:44.34
Lean forward into it. Good.
00:22:44.37\00:22:47.32
And ten more seconds.
One, two, three, four,
00:22:52.94\00:22:58.44
five, six, seven,
eight, nine, ten, switch.
00:22:58.47\00:23:05.15
Hold. Ten more seconds.
00:23:13.52\00:23:17.11
One, two, three, four, five,
00:23:17.14\00:23:22.54
six, seven, eight, nine,
and ten. Good. Excellent.
00:23:22.57\00:23:30.46
All right,
while we're back here,
00:23:31.05\00:23:33.03
come off here, put your toes
up on the edge there, heels off.
00:23:33.06\00:23:37.22
We're gonna do some calf raises.
00:23:37.25\00:23:38.74
Up and down.
Okay, let's go slower.
00:23:38.77\00:23:41.97
Up and down, up and
down, up and down, up.
00:23:42.00\00:23:48.45
Now give me ten fast
ones. One, two, three,
00:23:48.48\00:23:51.86
four, five, six,
seven, eight, nine, ten. Slow.
00:23:51.89\00:23:58.04
Up and down, up and down.
00:23:58.07\00:24:01.76
Good. Down, up, down, up,
down, up. Now fast ones, go.
00:24:01.79\00:24:09.01
Five, six, seven,
eight, nine, ten and slow.
00:24:10.72\00:24:15.30
Up and down, up
and down, up, down.
00:24:15.33\00:24:20.94
Up, down, up,
down. And fast, two.
00:24:20.97\00:24:26.80
That's real fast. Okay, slow.
00:24:26.83\00:24:31.65
When you do the
fast ones, you still want
00:24:31.68\00:24:33.05
to get your range of motion.
00:24:33.08\00:24:34.45
Up and down, up and down,
00:24:34.48\00:24:38.09
up and down, up and
down, up and down, up.
00:24:38.12\00:24:44.16
Now ten more. Fast.
One, two, three, four,
00:24:44.19\00:24:48.14
five, six, seven,
eight, nine, ten. Good.
00:24:48.17\00:24:53.85
All right, push
forward on your chair.
00:24:53.88\00:24:56.01
Push your heel down
to the floor and stretch.
00:24:56.04\00:25:02.71
How far you're
gonna push that thing?
00:25:02.74\00:25:06.17
Until I stretch.
Until you stretch. Okay.
00:25:06.20\00:25:12.40
And five more seconds. One, two,
three, four, five and switch.
00:25:12.43\00:25:20.16
And hold. Ten more seconds.
00:25:20.19\00:25:24.17
One, two,
three, four, five, six,
00:25:24.20\00:25:29.82
seven, eight, nine, ten. Good.
00:25:29.85\00:25:33.04
Pull your chair back, Madison.
Okay, let's get these two back.
00:25:33.07\00:25:36.25
Okay, both of you get over here.
00:25:36.28\00:25:38.15
Lay down your back. Put
your legs up on the chair.
00:25:38.18\00:25:42.07
Oh, no. I know what's coming.
00:25:42.10\00:25:44.25
What, Kim? Crunches
00:25:44.28\00:25:46.38
Okay. Hands behind
the neck. And crunch up.
00:25:46.41\00:25:53.44
Good. Keep going. Good.
00:25:54.86\00:26:01.01
Keep going. Eight, nine.
00:26:01.04\00:26:03.65
We're gonna do 50. Ten,
eleven, twelve, thirteen.
00:26:03.68\00:26:08.68
You heard right.
Fourteen, fifteen, sixteen,
00:26:08.71\00:26:12.77
seventeen,
eighteen, nineteen, twenty.
00:26:12.80\00:26:18.25
Two, three, four, five, six,
00:26:18.28\00:26:23.68
seven, eight, nine, thirty.
00:26:23.71\00:26:27.88
One, two, three, four, five,
00:26:27.91\00:26:33.08
six, seven, eight, nine, forty.
00:26:33.11\00:26:38.32
One, two, three, four,
00:26:38.35\00:26:42.30
five, six, seven, eight, nine.
00:26:42.33\00:26:46.61
Hold the last one
for ten. One, two,
00:26:46.64\00:26:49.94
three, four,
five, six, seven, eight,
00:26:49.97\00:26:56.06
nine, and ten.
Good. Up on your feet.
00:26:56.09\00:26:58.84
Let's just gently do some turns.
00:27:02.69\00:27:05.55
And turn and turn. Good.
00:27:05.58\00:27:12.68
And turn and turn. Two more.
00:27:12.71\00:27:18.08
There is one and two.
Good. Thanks a lot, ladies.
00:27:18.11\00:27:24.99
Whatever you do in
your exercise program,
00:27:25.02\00:27:26.76
be willing to
look for new ideas.
00:27:26.79\00:27:29.51
Don't be stuck in your ways.
00:27:29.54\00:27:31.01
Listen to advice from those
00:27:31.04\00:27:32.41
who make sense and go
boldly forward in a new life.
00:27:32.44\00:27:35.68
You'll find the
benefits are tremendous,
00:27:35.71\00:27:38.06
maybe even out of this world.
00:27:38.09\00:27:39.77
But remember, whatever you
do, do it to the glory of God.
00:27:39.80\00:27:43.20
In Philippians 4:13, it
gives us a promise saying that,
00:27:43.23\00:27:46.50
"I can do all things through
Christ who strengthens me."
00:27:46.53\00:27:50.18
Claim that
promise. Keep exercising.
00:27:50.21\00:27:52.38
God bless you. We
hope to see you next time.
00:27:52.41\00:27:54.90