The following program
is designed to demonstrate
00:00:01.89\00:00:03.87
simple workouts that you can
00:00:03.90\00:00:05.12
use to improve your health.
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Be sure to consult
your physician before
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beginning any exercise program.
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Digestive problems are
all time high in our society.
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There are definite reasons why.
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We will explore that
next on Body and Spirit.
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Hello, I am Dick
Nunez, Exercise Physiologist
00:00:51.53\00:00:54.35
and Principal of Miracle
Meadows in Mountain State
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Leadership
Academy in West Virginia.
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Welcome to Body and Spirit.
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During my years of
working in athletic clubs
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and being the Wellness
Director at the Black Hills
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Health and Education Center,
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I come across people with
lot of digestive disorders.
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They don't handle
their food very well because
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there is not many
enzymes to breakdown
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what they have or they
are allergic to the things
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are consuming or they flat out
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just small their food hole.
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Thinking some how the God maybe
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put teeth in their stomach.
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Well, last I've heard there
are no teeth in the stomach,
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you have to use
your teeth in the mouth
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to properly chew up your food,
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have it mix with
the digestive enzymes
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and start the digestive process.
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Some foods you take
in may not mix very well.
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Also, a lot of
people wash their food down
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with various beverages
or even just with water.
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And, that
dilutes digestive enzymes
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and slowers down
the entire process
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leading them to
have a lot of gas and
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stomach distress
also improper stimulation
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and in our society today
there is a lot of problems
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with colon
disorders, colon cancers are
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extremely high were
transit time should be
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about 12 to 24 hours,
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in our society it's 2 to 3 days.
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There are definite
reasons, why digestion is going
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the wrong
direction. We will explore that
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more as we get into
our exercise program.
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I believe we're ready to
start helping me out today
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is my daughter
Britney and also Kristy.
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Britney is a student at
Mountain State Elementary.
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Kristy is at Miracle Meadows.
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And, we brought
the chairs out today.
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My think of means,
we are just gonna have
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an easy workout,
doesn't always mean that,
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but we're gonna use it
as a exercise tool, okay.
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Let's bring our arms up,
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we're gonna squeeze together
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and back,
together and back, good,
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right, it's 10 more,
and 2, and 3, 4, 5, 6, 7,
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8, 9, and 10, good.
Let's press our hands,
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prayerful
position, turn them out,
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push out, and draw back in.
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In our society, today
people should be eating
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5-6 servings of raw
fruits and vegetables everyday,
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but in America,
the average person gets
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a serving of raw
fruits and vegetables
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once every 7 to 14 days.
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Not very good, if you
are living on can fruits
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and vegetables, won't
be too long to you totally
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to pleat yourself
of enzyme activity.
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Enzymes are not
stable beyond the 122 degrees
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and they will be deactivated
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that temperature,
but we all need to get
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enzymes in our body
in regular intervals,
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so we can as do the
process as we need to
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do especially
looking at digestion.
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Okay, let's press down now.
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So, if you get a lot of gas
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and you feel like
you are always bloated
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or you get indigestion,
you might really look
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at what your consuming
and how you are consuming it.
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Lot of foods people
eat today really as far as
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I'm concern give you
a negative energy output
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because it
actually take more energy to
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break down that
they actually give you
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because they are so
refined and processed.
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Okay, let's go five more,
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2, 3, 4, 5 and
now we're gonna up,
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up, and up, and up,
and up, and up, and up,
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and up, and up,
up, and up, 10 more,
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1, 2, 3, 4, 5, 6, 7,
8, 9, 10 and hold tight,
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squeeze it hard for
10, 1, 2, 3, 4, 5, 6, 7, 8,
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9, and 10, good.
Oh! Shake it out,
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let's take a couple
of breathe in and out
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and in and out.
Okay, take your hands up
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here like you are
doing a bench press
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and push out
slowly, push your shoulder
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blades way out,
now as you comeback,
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comeback, and pull
and go all the way back
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into the chair at
tight, now back out again
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like it's real heavy,
bring it out together,
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now pull it, now
you are pulling back
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drive your shoulder
blades back and push out.
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Oh! That feels
good. Doesn't it Kristy?
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Yeah. Alright, okay and push,
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push how you are doing Britney.
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I'm doing fine. Good. And push,
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point heavier chest up
while you are doing this,
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Xiphoid process,
which is little bony
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protuberance, the base
of your stump should be up,
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as high as you can
get it and back and press,
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press, press, press,
good and back and push, push,
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push, push, good back 5 more,
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and there is 1 and
push 2, drive back and push,
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there is 3,
drive the elbows back,
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climb back, push out
4, 1 more time, push out,
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drive back, and
5. Put your arms up
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over your head, pull
down and up, stretch back,
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pull slowly, over
up and back and pull,
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and down, and up stretch back,
00:07:05.70\00:07:09.62
pull and down,
up and back, pull,
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down, up and
back. Ten more, pull,
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good slow, up, and
back, pull slow, over up
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and back, there is
3, over, up and back
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and 4 over up and
back, and 5, over, up,
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back 6, over up
and back and 7, over up
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and back and 8,
over up and back, 9,
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over up, 1 more time
pull over, up and back,
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more backwards, put
your arms behind your head
00:08:11.29\00:08:13.99
and fly the elbows
back. So, you feel the stretch
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in your chest and
hold that for a 10 count,
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1, 2, 3, 4, 5,
6, 7, 8, 9, and 10.
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Bring across your body now,
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and pull, pull it
out; pull it out, good
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and 10 more seconds,
1, 2, 3, 4, 5, 6, 7, 8, 9,
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and 10. Good,
bring on up and across
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and stretch here, and
hold it, 2, 3, 4, 5, 6,
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7, 8, 9, and 10.
And, across hold,
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2, 3, 4, 5, 6, 7,
8, 9, and 10. Good,
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let's bring your hands up,
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we're gonna act like we
have a heavy weight again,
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we're gonna push up,
and come down, and up
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and down, and up and
down, and up and down, and up
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and down, and up,
all the way up, good
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and down and push way up high,
00:09:57.86\00:10:00.97
up and down, up,
up, up, up, and down,
00:10:01.00\00:10:06.94
and up, way up, and
down, and go 5 more,
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it's 1 and up, it's 2 and up,
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it's 3, 2 more
up, 4 and up, 5 good,
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and got your side
up slow from the side,
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squeeze up and
down slow, up hold it
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and down, up
slow, hold and down, up,
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hold, and down,
up, and hold, and down,
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up, and hold, and down,
up, hold, down, up slow,
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hold down, up
slow, hold and down.
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10 more times, it's 1
and down and 2 and down,
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and 3 and down, and
4 and down, 5 and down,
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and 6, 4 more to
go, it's 1, and 2,
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and 3, and hold.
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Put them here,
yeah. There we go,
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want you enjoy every bit of it.
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That's not fair,
I have enough weight
00:11:55.49\00:11:59.44
in my arms
already, okay we're gonna
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hold up for 1 minute,
00:12:02.50\00:12:03.47
we're going to
count for 20 seconds,
00:12:03.98\00:12:05.83
put your elbows
back up, come on.
00:12:06.69\00:12:08.81
Heavy pull from
the ground, right?
00:12:10.28\00:12:12.01
That's right, 30 seconds,
00:12:12.04\00:12:14.28
what I can guarantee you Kristy,
00:12:17.72\00:12:19.16
it will feel good
when you come down.
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I know that. It's 40,
hold on and there is 50,
00:12:21.31\00:12:32.69
1, 2, 3, 4, 5, 6,
7, 8, 9, and 10. Good,
00:12:32.72\00:12:43.60
shrug up and
down, up and down, up
00:12:44.46\00:12:50.73
and down, up and down,
up and down, up and down,
00:12:51.25\00:13:00.35
up down, up
down, 6 more, there is
00:13:00.90\00:13:06.27
1, and 2, and 3,
4, 5, and 6. Good,
00:13:06.30\00:13:19.08
put the arm up
over the head and pull,
00:13:19.11\00:13:21.60
hold tight for 10 more seconds,
00:13:24.40\00:13:28.17
1, 2, 3, 4, 5, 6, 7,
8, 9, and 10. Other way,
00:13:28.20\00:13:39.39
pull 2, 3, 4, 5, 6,
7, 8, 9, and 10. Good,
00:13:40.03\00:13:51.48
we work our neck now,
00:13:52.12\00:13:53.68
put your hand on
the side of your head,
00:13:53.71\00:13:55.28
yeah tip your head
one side and back over,
00:13:55.81\00:13:59.38
give yourself a
little resistance and over,
00:14:00.63\00:14:04.01
and over, there
is 4, and 5, and 6,
00:14:05.09\00:14:11.92
and 7, 8, 9, 10. 5 more times,
00:14:13.04\00:14:22.44
1, 2, 3, 4, and 5.
Good, for this side,
00:14:22.92\00:14:35.00
push, and push, and
push, and push, there is 4,
00:14:35.63\00:14:43.57
5, 6, 7, 8, 9, 10,
11, 12, 13, 2 more 14,
00:14:44.00\00:15:04.21
and 15. Good,
hands behind your head
00:15:05.26\00:15:07.40
and way back, forward
and up, forward, 3, 4,
00:15:08.33\00:15:17.05
5, 6, 7, 8, 9, 10,
11, and 12, 13, 14,
00:15:18.14\00:15:39.12
1 more time 15. Good,
can you have this side,
00:15:39.15\00:15:43.61
and turn, and turn,
turn 3 more times each way,
00:15:45.67\00:15:52.96
turn, and turn,
turn, turn, 1 more time,
00:15:52.99\00:16:00.82
turn and turn,
good. Seeing forward
00:16:00.85\00:16:05.54
grab over the wrist,
curl them up and down,
00:16:07.03\00:16:11.54
up and down, up
and down, good, do 20,
00:16:12.04\00:16:19.14
keep your elbow on
to your leg Britney.
00:16:19.17\00:16:21.22
And, there is 8, 9,
10. 10 more 1, 2, 3,
00:16:25.80\00:16:37.37
all the way down 4, 5,
6, 7, 8, 9, 1 more time 10.
00:16:37.40\00:16:52.93
Switch over, curl up
and down, up and down,
00:16:54.15\00:16:59.32
up, down, flex
the bicep at the top,
00:16:59.35\00:17:03.28
give yourself resistance
and 6, and 7, 8, 9, 10,
00:17:03.31\00:17:15.19
11, focus on it
12, 13, 14, 15, 5 more,
00:17:16.03\00:17:25.77
16, 17, 18, 19,
and 20. Shake them out,
00:17:26.25\00:17:34.97
get a breathe, and out,
1 more time, in and out.
00:17:36.00\00:17:44.11
Okay, we're
gonna block this way,
00:17:45.26\00:17:46.67
press all the way
down, bring it back up,
00:17:47.31\00:17:50.23
press down and up, down and up,
00:17:50.73\00:17:55.38
all the way down
and up, down and up,
00:17:55.89\00:18:00.23
good keep going,
up, down and up, it's 8,
00:18:00.26\00:18:06.71
and 9 and 10. 10
more times, 1, 2, 3, 4, 5,
00:18:07.64\00:18:21.72
6, 7, 8, 2 more 9, and 10. Good,
00:18:22.74\00:18:32.69
switch sides, press
all the way down and up,
00:18:33.11\00:18:36.33
press and up, it's
3, and 4, 5, 6, 7, 8,
00:18:37.07\00:18:49.95
self steady tension
9, and 10. 10 more times,
00:18:49.98\00:18:55.20
1, 2, 3, 4, 5,
6, way down 7 and 8,
00:18:55.23\00:19:10.50
2 more 9, and
10. Shake them out,
00:19:10.53\00:19:15.66
alright and now 2
breathes in and out,
00:19:16.61\00:19:20.82
in and out.
Alright, we're gonna put
00:19:21.79\00:19:26.81
1 foot over the
other and extend the leg up
00:19:27.25\00:19:30.03
and down, and down, up down, up,
00:19:30.58\00:19:35.87
we're gonna do 30, 5,
6, 7, 8, 9, 10, 11, 12, 13,
00:19:35.90\00:19:51.16
14, 15, 5 more, 16,
17, 18, 19, 20. 10 more,
00:19:51.68\00:20:02.90
1, 2, 3, 4, 5, 6,
7, 8, 9, and 30. Good,
00:20:02.93\00:20:17.79
switch over and up, 2,
3, 4, 5, 6, 7, 8, 9, 10,
00:20:18.35\00:20:33.90
11, 12, 13, 14, 15,
16, 17, 18, 19. 10 more,
00:20:34.63\00:20:47.95
1, 2, 3, 4, 5, 6,
7, 8, 9, and 10. Good,
00:20:48.39\00:21:02.15
alright let's
come out of the chair,
00:21:02.66\00:21:04.03
let come around to
the back of our chairs.
00:21:04.49\00:21:06.41
Alright and lean on
it, put one leg out,
00:21:09.82\00:21:11.72
can curl the leg up
and down, up and down,
00:21:12.24\00:21:16.30
keep it up, 3, and
we do 30, it's 4, 5, 6,
00:21:16.33\00:21:23.14
7, 8, we gonna flex
it, flex. 20 more, 1, 2, 3,
00:21:24.38\00:21:35.84
4, 5, 6, 7, 8, 9,
10. 10 more, 1, 2, 3,
00:21:36.90\00:21:53.30
4, 5, 6, 7, 8, 9,
good. Other side flex,
00:21:54.76\00:22:07.70
and flex 3, 4, can
you feel those Kristy,
00:22:08.69\00:22:13.17
5, Britney can you feel them,
00:22:13.20\00:22:15.42
7, 8, 8, 10, 11,
12, good, keep going
00:22:16.25\00:22:25.38
13, 14, 15, 16, 17,
18, 19, 20. 10 more,
00:22:25.41\00:22:37.01
1, 2, 3, 4, 5, 6,
7, 8, 9, and 10. Good,
00:22:37.04\00:22:52.04
while you're there, reach back,
00:22:52.07\00:22:53.45
grab and hold of your ankle
00:22:53.48\00:22:54.66
and stretch your quadricep.
00:22:56.29\00:22:57.71
Okay, hold that for
10 more seconds, 1, 2,
00:23:02.67\00:23:09.14
3, 4, 5, 6, 7, 8, 9, and 10.
00:23:09.17\00:23:17.75
Switch it over and pull, good,
00:23:17.78\00:23:22.73
and hold that
for 10 more seconds,
00:23:24.37\00:23:27.62
1, 2, 3, 4, 5,
6, 7, 8, 9, and 10.
00:23:28.10\00:23:38.40
Okay, Britney come
over to this chair.
00:23:38.79\00:23:40.42
So, your next
chair Kristy put your
00:23:40.45\00:23:44.88
leg up on there and
you are gonna stretch
00:23:44.91\00:23:48.18
your hamstring, can
you get your leg up there,
00:23:48.21\00:23:49.97
okay Kristy can you
get your leg up there.
00:23:50.00\00:23:52.27
Oh! Okay, I'll
hold your chair for you,
00:23:52.30\00:23:55.83
lean forward into
it. How are you Britney?
00:23:55.86\00:24:02.84
Yeah! Good. 10 more, 1, 2, 3,
00:24:02.87\00:24:07.54
4, 5, 6, 7, 8, 9,
and 10. Switch over
00:24:07.57\00:24:15.37
and hold that, holding, holding
00:24:21.24\00:24:24.06
and 10 more 1, 2, 3,
4, 5, 6, 7, 8, 9, and 10.
00:24:24.09\00:24:35.02
Good, alright comeback
to the edge of the platform.
00:24:35.05\00:24:38.33
Put your hand up on my shoulder
00:24:39.29\00:24:40.52
and we do some calf raises.
00:24:40.55\00:24:41.79
Okay and up them down,
up and down, up and down,
00:24:42.86\00:24:48.57
up and down, up and
down, keep going, down, 11, 12,
00:24:49.10\00:24:57.81
we're gonna go for 30,
13, 14, 15, 16, 17, 18,
00:24:57.84\00:25:08.12
19, 20. 1, 2, 3, 4, 5,
6, 7, 8, keep breathing
00:25:09.23\00:25:25.84
and 9, and 10.
Now, take your chair,
00:25:25.87\00:25:29.18
push it little bit forward,
00:25:30.86\00:25:31.99
okay push your heel down
and stretch back your leg
00:25:33.47\00:25:35.78
that should feel
good. Okay, good.
00:25:37.35\00:25:41.68
I like the
feeling of stretching.
00:25:42.36\00:25:43.97
Yeah, especially
after your workout.
00:25:44.36\00:25:46.07
Alright, switch and hold that,
00:25:48.39\00:25:52.65
and let's hold for
10 more seconds, 1, 2,
00:25:59.32\00:26:02.55
3, 4, 5, 6, 7,
8, 9, and 10. Good,
00:26:02.58\00:26:12.36
alright that should be good.
00:26:13.14\00:26:14.75
Thanks a lot ladies.
00:26:14.78\00:26:15.75
Exercise is also
very helpful for digestion
00:26:21.25\00:26:23.63
because it helps the
body relax and allows the body
00:26:23.66\00:26:25.93
to digest and simulate
the nutrition affectively.
00:26:25.96\00:26:29.18
You have heard
before the people would say
00:26:29.82\00:26:31.62
especially those who
like to drink alcohol.
00:26:31.65\00:26:33.90
Well, a little bit
of wine is good for us
00:26:33.93\00:26:36.72
because it helps our digestion.
00:26:36.75\00:26:38.17
But the reality
is not the alcohol,
00:26:38.55\00:26:40.41
although alcohol
will help somebody relax
00:26:40.44\00:26:42.59
much better ways of
relaxing then taking
00:26:42.62\00:26:44.67
alcohol, but there
is a component with
00:26:44.70\00:26:46.80
the grapes themselves that help
00:26:46.83\00:26:48.41
the aspect of
digestion. So, you don't need to
00:26:48.44\00:26:51.57
use excuses and say,
Oh! I need to drink wine,
00:26:51.60\00:26:53.89
is reality you do
not. Digestion is something
00:26:53.92\00:26:56.79
is very
complicated, very complex;
00:26:56.82\00:26:59.22
the organs that
do the digestion are
00:26:59.25\00:27:01.20
very sensitive. Your
liver has so many functions,
00:27:01.23\00:27:04.04
digestion being
just being part of it
00:27:04.07\00:27:06.09
your stomach. We don't
wanna abuse our stomach
00:27:06.50\00:27:08.83
and continue feeding
ourselves, the stomach
00:27:08.86\00:27:11.30
needs about 5-6 hours
to rest in between meals.
00:27:11.33\00:27:14.43
The reality is we
keep putting food into
00:27:14.46\00:27:16.34
our stomach
constantly throughout the day,
00:27:16.37\00:27:19.03
the stomach does
have a chance ever totally
00:27:19.38\00:27:21.37
release and in
some laboratory tests
00:27:21.40\00:27:23.66
it will actually
find, the people will have
00:27:23.69\00:27:25.51
residues of the
previous morning's breakfast
00:27:25.54\00:27:27.93
still in their stomach,
if they just do nothing,
00:27:27.96\00:27:30.19
but eat throughout the day.
00:27:30.22\00:27:31.25
We are found that if
you eat 2 to 3 meals a day,
00:27:31.54\00:27:33.66
that's been best
because it gives you plenty of
00:27:33.69\00:27:36.24
time to let the body empty.
00:27:36.27\00:27:38.24
I know, when people
came to the Wellness
00:27:38.27\00:27:39.70
Program they always
said, there is no way I can
00:27:39.73\00:27:41.99
survive on just
two, two meals a day.
00:27:42.02\00:27:43.84
The reality is
neither they will survive
00:27:43.87\00:27:46.30
with force, they felt
better they ever thought
00:27:46.33\00:27:48.15
before, but do it
for the right reason
00:27:48.18\00:27:49.89
Philippines 4:13
says, I can do all things
00:27:49.92\00:27:52.76
through Christ,
who strengthens me.
00:27:52.79\00:27:54.38
God bless you, hope
to see you next time.
00:27:54.41\00:27:56.16