The following
program is designed to
00:00:02.32\00:00:03.57
demonstrate simple workouts that
00:00:03.60\00:00:05.16
you can use to
improve your health.
00:00:05.19\00:00:06.75
Be sure to consult
your physician before
00:00:08.75\00:00:10.45
beginning any exercise program.
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You can go for about
40 days without food.
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You can even go for a
few days without water,
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but you cannot go
very long without air.
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That's gonna be our
topic today on Body and Spirit.
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Hello, I am Dick
Nunez Exercise Physiologist
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and Principle of
Miracle Meadows in Mountain
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State Leadership
Academy in West Virginia.
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Welcome to Body and Spirit.
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People love going
out to the ocean or going
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to a waterfall or
going out in God's nature
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and amongst the trees.
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And there is a reason for that.
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That area is
filled with negative ions.
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Negative ions give us
the feeling of refreshment.
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When a thunder
storm is coming through
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it's
interesting. How we will often
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times see animals
start acting peculiar
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because when
they're not picking up
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is positive ions
coming before the storm.
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Once the storm
comes and explodes up on
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the scene, negative
ions are everywhere.
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And when you go
outside after a rain storm or
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thunder storm
and you breathe in,
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an air smells so fresh
and clean it revitalizes you.
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Being out there in
the trees revitalizes you.
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In fact they also
find that in a house
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it's very important
to have plants because
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plants help to clean the air.
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Air is such a vital
component for healing.
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It used to be when
somebody was very sick,
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they put them in a
dark room with no air
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circulating and the
people were getting sicker.
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When they found
out we take somebody
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out of that environment,
put them in fresh air,
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light to bright sunshine,
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they start getting much better.
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So, air is a very key
component for purifying
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the lungs and
making you feel good.
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We all need it,
we're gonna talk about
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little bit more as
we get start into our
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exercise program.
Helping me out today
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is my daughter
Britney and also Christy.
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Brittany is a
student at Mountain State
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Elementary school. Christy is a
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Miracle Meadows. Okay,
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I think we're
ready to get going here.
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Let's start with some warm up.
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Let's bring our arms up around,
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and up and around
nice big circles and up
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and round, and up
and around, and up
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and around, 5 more
times, up and up, and up,
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2 more up and up.
Okay, let's go the other way,
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up and around, and up
and up, and up, and up,
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5 more times up, and up, and up,
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2 more up, and
up, good. Alright,
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ladies time to hit the deck,
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we're gonna do some pushups.
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Now, for those at
home, if you need to do
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them off your knees that's fine,
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you wanna use a
wall that's fine.
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All young ladies do
not need either those
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they can just
do regular pushups.
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Now, we're gonna
try and do 30 of them.
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So, you're ready
ladies and let's go. Good,
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good, 3, 4, 5, 6,
7, 8, 9, 10, 11, 12, 13
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14, 15, 16 ,17 ,18,
19, 20. 10 more, 1, 2, 3
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4, 5, 6, 7, 8, 9 and 30.
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Who says girls can't do pushups.
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Alright, hands behind the head,
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let's flex back and
for those who have to spend
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a lot time in offices
and so forth, where the air
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is simply recycled.
There we can get all
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sorts of positive
ions. They are not getting
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any negative ions at all.
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And hold for 10 more
seconds, stretch back
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1, 2, 3, 4, 5,
6, 7, 8, 9 and 10.
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And bring them across and pull,
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while we're doing the exercise,
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we're gonna get lots
of air because we've to
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breathe hard.
You wanna make sure,
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we get nice deep
breaths; we encourage that
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frequently on this show.
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10 more seconds,
1, 2, 3, 4, 5, 6,
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7, 8, 9, 10. Let's
get a deep breathe in
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and out, and in and out.
One more time in and out.
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Okay, good now reach
out, grab our wrist, draw back
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and pull out, good,
let's do 20 of those,
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each way out with it,
bend over little bit Britney.
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Good, it's 5, and 6,
7, 8, keep the control
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9, 10, 11, 12, 13,
14, 15, good 16, 17,
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reach out and one
more switch around
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and reach way out,
and reach, reach 4,
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and 5, 6, 7, 8, 9, and
10. 10 more, 1, 2, 3, 4, 5,
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6, 7, 8, 9, and 10.
Put arm up over the head,
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okay hold of your elbow.
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Good and hold your stretch.
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10 more seconds, 1,
2 ,3, 4, 5, 6, 7, 8,
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9, and 10. Switch over
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and hold. 10 more
seconds, 1, 2, 3, 4, 5,
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6, 7, 8, 9, and 10.
Good put your arms out,
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let's make small circles.
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Oh! Kristy, these
your favorite aren't they?
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Oh! Yeah. Okay, good, good.
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We love those arm
circles. That's right,
00:07:43.56\00:07:45.13
we love those arm circles,
our favorite on the Body
00:07:45.16\00:07:47.76
and Spirit
program. Make sure you get
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lot of movement in
the scapula big circles.
00:07:50.78\00:07:53.12
Good Britney, these
are good circles there.
00:07:54.80\00:07:57.14
Now, smaller.
Nice back exercise.
00:07:57.17\00:08:02.76
Yeah, one
monitors around the room
00:08:02.79\00:08:04.75
one of the two.
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And smaller and
bigger and small,
00:08:11.12\00:08:25.65
let's go the other way,
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look alike back there Kristy.
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There we go.
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My arms are in pain.
Your arms are in pain,
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but the shoulders are the one,
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who supposed to get
tired. Well both. Okay.
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Open up your
eyes. Okay, I'm open.
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And back again,
and forward and back
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and forward,
keep turning and hold.
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Okay, now we're
talking about air,
00:08:58.98\00:09:03.17
one of the vital
components of exercise
00:09:03.20\00:09:04.85
is aerobic exercise.
We've done some aerobic
00:09:04.88\00:09:07.57
programs on the
Body and Spirit show.
00:09:07.60\00:09:09.71
By enlarge this is
an anaerobic program,
00:09:09.74\00:09:12.02
helping you to
develop your musculature.
00:09:12.05\00:09:14.13
Helping your posture and
so many other conditions.
00:09:14.16\00:09:16.44
Aerobic exercise is
going out and getting
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some fresh and
getting out walking, doing
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something repetitive
of the major muscle group
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that needs to be part
of your regular exercise
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program as
well. We still hold up
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like there, okay.
Let's go and check,
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alright. So, this is
part of a complete program,
00:09:30.27\00:09:34.28
it's easy to go out
and walk or do something
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like that or swim.
You don't really need
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special program.
So, do that you can
00:09:38.78\00:09:40.43
just go out and do
it, but here on the
00:09:40.46\00:09:42.84
Body and Spirit.
Body and Spirit show
00:09:42.87\00:09:44.27
we're trying to
give you exercises,
00:09:44.30\00:09:45.66
which you may not be
able to do on your own
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or need guidance
to do. We almost done,
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I haven't loss the
clock, 5, 4, 3, 2, 1 down.
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You're starting dance
around back there Kristy.
00:09:57.13\00:09:59.06
What you're doing back there?
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And up and
around, up and around,
00:10:00.29\00:10:03.91
yeah I supposed,
but those who sought,
00:10:05.94\00:10:08.56
and up, up.
00:10:08.99\00:10:10.92
That's a best place to
make a fool of yourself
00:10:14.86\00:10:16.39
as when you're going
on world wide television.
00:10:16.42\00:10:18.24
Oh! Yes. Two more,
okay and the other way.
00:10:18.27\00:10:22.01
Up and around, up and around,
00:10:22.04\00:10:25.67
and that will be 7 more now,
00:10:31.79\00:10:33.27
1, 2 , 3, 4, 5, 6,
7, and shrug up and hold
00:10:33.30\00:10:44.12
and down, up and
hold, up, hold and down, up,
00:10:44.15\00:10:51.36
hold and down, up,
hold and down, 5 more,
00:10:51.39\00:10:56.75
up, hold and
down, up, hold and down,
00:10:56.78\00:11:01.59
3 more up, hold and down,
00:11:01.62\00:11:04.43
2 more, hold it and down, up,
00:11:04.46\00:11:08.14
hold and down,
good. Alright, let's do a
00:11:08.17\00:11:12.13
little neck
work while over here.
00:11:12.16\00:11:13.54
Put your hand on your head,
00:11:13.57\00:11:14.88
tip over and
back, over and back,
00:11:14.91\00:11:18.84
good, we're gonna
do ten of them it's 4,
00:11:20.24\00:11:22.95
5, 6, 7, 8, 9, 10. Good, switch,
00:11:22.98\00:11:36.42
we all look like we
either have headaches
00:11:37.78\00:11:39.35
or toothaches, one of the two.
00:11:39.38\00:11:40.73
Aches are both. Yeah.
There is 5, 6, 7, 8, 9,
00:11:42.82\00:11:54.52
and 10. Good, put your hands
00:11:55.58\00:11:57.63
behind your head
and back and forward
00:11:57.66\00:12:01.03
and back, forward,
back forward, good,
00:12:01.06\00:12:06.37
keep going, 5, 6,
7, 8, 9, and 10. Good,
00:12:06.40\00:12:18.52
turn the head to the
side and turn, and turn,
00:12:18.55\00:12:23.84
and turn, good,
turning. 5 more each way,
00:12:24.80\00:12:34.59
it's 1, 2, 3, 4, and 5. Arms up,
00:12:36.01\00:12:46.09
now we're gonna do
some biceps appear,
00:12:47.20\00:12:49.47
we're gonna flex
down and reach out,
00:12:49.50\00:12:51.70
flex down slow and
out, squeeze down and out,
00:12:52.48\00:12:57.18
do it slowly squeeze and out,
00:12:57.21\00:13:00.06
squeeze and out.
Keep your elbows up,
00:13:00.95\00:13:03.56
squeeze and out,
squeeze it down and out,
00:13:03.59\00:13:08.45
and squeeze and
out. Keep going, out,
00:13:08.88\00:13:13.76
squeeze down and
out, squeeze down,
00:13:14.26\00:13:18.30
out, good ten more,
flex and out, and flex
00:13:19.00\00:13:26.27
and out, it's 3, 4,
5, 6, 7, 8, 2, more, 9.
00:13:26.30\00:13:45.53
Now, flex hard and hold for 10,
00:13:46.56\00:13:48.39
1, 2, 3, 4, 5, 6,
7, 8, 9, and 10. Good.
00:13:48.42\00:13:58.58
Shake them out
and breathe and out,
00:13:59.48\00:14:04.41
and in and out, one
more time, in and out.
00:14:05.75\00:14:13.62
Alright, we're gonna
do diamond pushups now.
00:14:15.39\00:14:17.80
Okay, off your knees this time.
00:14:23.37\00:14:25.10
And, down and up,
good. The diamond pushups
00:14:27.52\00:14:31.00
for more emphasis on the tricep.
00:14:31.03\00:14:33.11
Good, we're gonna try and do 20,
00:14:34.24\00:14:39.37
8, 9, 10, 11, 12, 13,
14, 15, 16, 17, 18, 19, 20.
00:14:40.93\00:15:00.31
Good, stand up
we're gonna drive the
00:15:00.34\00:15:04.20
triceps down, back up,
push down, way out and up.
00:15:04.23\00:15:11.25
Now, push down,
flex your triceps and up
00:15:11.95\00:15:15.42
and push down and
up, push down and up,
00:15:16.28\00:15:22.12
push down and up,
again up, 5, more,
00:15:23.03\00:15:30.54
it's 1, and 2, and
3, and 4, and 5. Good,
00:15:30.94\00:15:42.36
alright, but I want you
to do now is some squats,
00:15:43.62\00:15:46.61
cross your arms across
your chest, squat down,
00:15:46.64\00:15:49.06
do 20 of them,
down, it's 3, lay down,
00:15:50.23\00:15:57.22
4, good, 5, 6, excellent,
7, 8, 9, 10. 10, more,
00:15:58.29\00:16:14.38
1, 2, 3, 4, 5, 6,
7, 8, 9, lunges now.
00:16:15.83\00:16:35.64
Okay, hands on the hips,
lunge out, and back, good,
00:16:36.72\00:16:42.28
do 20 there, it's 2, and 3.
00:16:43.26\00:16:49.09
For those at home, if
you can't go that deep,
00:16:50.38\00:16:52.15
it's okay, you
can do a wider lunge,
00:16:52.18\00:16:54.34
where you don't go so far down
00:16:54.37\00:16:55.93
and just work it
until you feel comfortable.
00:16:57.09\00:16:59.69
And, there is 8, and 9, and 10.
00:17:03.97\00:17:10.98
You're doing
great, 11, 12, 13, 14, 15,
00:17:12.45\00:17:26.26
16, 17, 18, 2
more 19, and 20. Good,
00:17:26.29\00:17:41.74
cross the arms, 20 more squats,
00:17:41.77\00:17:43.97
ready go, 1, 2,
3, 4, 5, 6, 7, 8, 9,
00:17:45.02\00:18:02.54
deeper 10, 11,
you almost done 12,
00:18:02.57\00:18:08.11
13, 14, 15, 16, 17, 18, 19, 20.
00:18:09.56\00:18:22.70
Go and lay down your side,
00:18:22.73\00:18:23.91
I think I better let
you stretch before you both
00:18:25.08\00:18:26.64
going to rebellion, okay
grab and hold your ankle.
00:18:26.67\00:18:29.20
Oops. And pull back,
good, just hold that.
00:18:30.09\00:18:36.46
When I was at the Black Hills,
00:18:38.04\00:18:39.15
one of the things
that people really enjoyed
00:18:39.18\00:18:40.65
was the fresh air
there. In fact the native
00:18:40.68\00:18:42.96
American still feel
it's a great place of healing
00:18:42.99\00:18:45.73
and aren't real feel
with all the tourists
00:18:45.76\00:18:48.11
attractions that have
been brought up there.
00:18:48.14\00:18:50.70
Take that fresh one.
00:18:50.73\00:18:51.85
Both now rush more
in Crazy Horse Mountain
00:18:54.77\00:18:56.54
or in the Black
Hills. Okay, turn over on
00:18:56.57\00:18:58.86
the other side and
grab the other ankle
00:18:58.89\00:19:01.30
and hold that. 10 more
seconds, 1, 2, 3, 4, 5,
00:19:05.40\00:19:17.90
6, 7, 8, 9, 10. Upon
your hands and knees;
00:19:18.29\00:19:23.46
put your left leg
out straight. Okay,
00:19:26.83\00:19:30.08
raise it up and down,
keep it straight, good,
00:19:30.11\00:19:33.86
keep it straight
and down, up, down, up,
00:19:33.89\00:19:38.27
down, up, down, up,
down, keep going, 9.
00:19:38.30\00:19:45.80
10 more, you can also
do this from the standing
00:19:46.80\00:19:50.11
position, we've doing
on the hands and knees
00:19:50.14\00:19:52.42
it's too
difficult. 5 more, 1, 2, 3, 4,
00:19:52.45\00:20:03.00
hold it up. Now, curl
it, curl your leg, good,
00:20:03.31\00:20:06.69
20 times, 2, 3, yours
are the sort of fun Kristy 4.
00:20:06.72\00:20:11.61
Oh! Yeah, 5, 6, 7, 8,
9. 10 more, 1, 2, 3, 4, 5,
00:20:11.64\00:20:29.58
6, 7, 8, 9, and
10. Good, other leg
00:20:30.76\00:20:39.04
out straight, raise
it, down up and down, up,
00:20:39.07\00:20:44.99
down 4, 5, 6, 7,
8, 9, 10, 11, 12,
00:20:45.02\00:20:59.31
keep the leg straight
13, 14, 15, 16, 17, 18, 19,
00:20:59.34\00:21:09.72
hold it up, flex your
leg and out and flex and out,
00:21:09.75\00:21:15.55
3, 4, 5, 6, 7, 8,
9. 10 more, 1, 2, 3, 4,
00:21:15.58\00:21:34.93
5, 6, 7, 8, 9,
one more time good.
00:21:35.96\00:21:44.40
Have your seat facing me,
00:21:44.43\00:21:45.49
feet apart.
00:21:47.25\00:21:48.22
Stretch out over
your left leg and pull,
00:21:49.79\00:21:52.94
good, good, good, nice stretch,
00:21:56.34\00:21:58.20
you feel that back
in your hamstring area.
00:21:58.23\00:21:59.97
Yeah. Okay, you feel it Britney.
00:22:00.00\00:22:02.00
Yep. Good. Though
pulling nice and tight.
00:22:02.03\00:22:04.63
10 more, 1, 2, 3, 4,
5, 6, 7, 8, 9, and 10.
00:22:04.66\00:22:15.54
Switch and pull and
pull good steady, good.
00:22:15.57\00:22:24.99
10 more seconds, 1, 2,
3, 4, 5, 6, 7, 8, 9, 10.
00:22:26.07\00:22:36.61
Out in front,
both legs apart Kristy,
00:22:36.64\00:22:39.09
stretch out, reach,
reach and hold don't
00:22:39.77\00:22:43.72
bounce, steady hold,
steady hold, keep holding.
00:22:43.75\00:22:49.44
15 seconds, good
enjoy that stretch.
00:22:50.28\00:22:56.38
10 more seconds 1, 2, 3,
4, 5, 6, 7, 8, 9, and 10.
00:22:56.41\00:23:06.83
Good, lay back, knees bent
00:23:06.86\00:23:10.69
hands behind your
neck, crunches, 20 of them,
00:23:10.72\00:23:14.51
let's go, 1, 2, 3 ,4,
5, 6, 7, 8, 9, 10, 11,
00:23:14.54\00:23:26.96
12, 13, 14, 15,
16, 17, 18, 19, 20.
00:23:26.99\00:23:37.40
Bring the feet up
across at the ankles,
00:23:37.77\00:23:39.94
20 more. Go, 1, 2,
3, 4, 5, 6, 7, 8, 9,
00:23:39.97\00:23:50.25
10, 11, 12, 13, 14,
15, 16, 17, 18, 19, 20.
00:23:50.97\00:24:02.40
Leg straight up, and
go, 1, 2, 3, 4, 5, 6, 7,
00:24:02.43\00:24:14.02
8, 9, 10, 11, 12, 13,
14, 15, 16, 17, 18, 19, 20.
00:24:14.62\00:24:28.51
Good, turn over on your abdomen,
00:24:28.54\00:24:30.94
hands behind your back,
lift up from your chest,
00:24:34.36\00:24:38.11
up and down, up and
down, good up and down, up,
00:24:38.65\00:24:46.69
down, up, down,
up, down, up, down, up,
00:24:47.35\00:24:54.25
down, up, down, up, keep going.
00:24:54.69\00:25:00.29
10 more, 1, 2,
3, 4, 5, 6, 7, 8, 9,
00:25:01.60\00:25:16.84
hold the last one for ten.
00:25:16.87\00:25:18.15
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
00:25:18.75\00:25:28.23
Up into your abdomen
stretch and hold that,
00:25:28.26\00:25:32.29
keep holding,
and 10 more seconds,
00:25:35.50\00:25:41.58
1, 2, 3, 4, 5,
6, 7, 8, 9, and 10.
00:25:42.09\00:25:52.56
Good, up on your feet.
00:25:52.59\00:25:53.56
Let's step back
with the calf, press up
00:25:56.95\00:25:59.44
on the toe and
down, up and down,
00:25:59.47\00:26:03.62
up and down, it's
4, 5, 6, 7, 8, 9, 10.
00:26:03.65\00:26:16.51
10 more, 1, 2, 3, 4,
5, 6, 7, 8, 9, and 10.
00:26:16.54\00:26:32.37
Switch it around and
up, and up, and up, up,
00:26:32.40\00:26:39.89
up, up, 7, 8, 9,
10. 10 more, 1, 2, 3, 4,
00:26:41.18\00:26:54.71
5, 6, 7, 8, 9, 10. Good,
00:26:55.80\00:27:04.08
alright that's it
ladies, thank you.
00:27:04.64\00:27:06.25
If you live in a
polluted environment or
00:27:09.53\00:27:12.00
lot of smoke in the air
try and get out in nature,
00:27:12.03\00:27:15.23
try and get out
where the air is clear,
00:27:15.57\00:27:17.43
the water is
flowing, where the trees are.
00:27:17.46\00:27:20.04
You will need that to
revitalize your health.
00:27:20.45\00:27:22.59
It's so important to
get plenty of fresh air.
00:27:22.85\00:27:25.68
God designed us that way
00:27:25.71\00:27:27.36
and he wants air to be fresh.
00:27:27.39\00:27:29.08
And we want to
glorify him in all things
00:27:29.11\00:27:31.03
we do and say and
certainly our health
00:27:31.06\00:27:33.56
is extremely important.
God gave us these bodies;
00:27:33.59\00:27:36.40
asks us to take care of them.
00:27:36.43\00:27:38.02
We're to be good
Stuarts on everything,
00:27:38.05\00:27:39.67
on money or time
and yes our bodies.
00:27:39.70\00:27:42.36
But always do it
for the right reason.
00:27:42.39\00:27:44.23
Whatever you do, do
it to the glory of God.
00:27:44.26\00:27:46.62
Philippines 4:13
has been our call,
00:27:46.65\00:27:49.21
it says, I can do all
of things through Christ,
00:27:49.24\00:27:51.60
who strengthens
me. God bless you,
00:27:51.63\00:27:53.62
hope to see you next time.
00:27:53.65\00:27:55.02