The following program
is designed to demonstrate
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simple workouts that you can use
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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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Autoimmune disorder
affects many people and
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come in a wide
range of symptoms.
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Find out more about it
next on Body and Spirit.
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Hello, I am Dick Nunez,
Wellness Director at the
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Black Hills Health
and Education Center.
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Welcome to Body and Spirit.
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Here we experience
symptoms that you just
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kind a explain, you
have chronic pain or you are
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tired all the time. We
have all sorts of allergic
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reaction, which we wish
would go away and if you
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don't know what to do or
where to turn. Medication
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doesn't seem to help,
rest doesn't seem to help.
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So what can you do?
Well, there is good news.
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There is hope. You
can turn these symptoms
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around. We see it happen
on a regular basis at our
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Wellness Center and I'm
sure many of the Wellness
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Centers experience
the same type of success.
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In fact, when people
call with things like
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fibromyalgia, I tell
them we've always succeeded
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with that. Every
person is coming is
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either completely
through it or at least most the
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back. And has a good
game plan of how to live
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healthfully and happily.
A part of that is a good
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exercise program. I
believe the way to start
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that right now,
helping me out today will be my
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daughter Brittany
Nunez from the Black
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Hills Health and
Education Center and
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Omar Mascara, who
is one of our massage
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therapists out
at the Black Hills
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Health and Education Center.
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So in order to do
this we need to warm up,
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so let just bring
the arms up, way up and
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stretch and bring
them down, and let's go up,
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way up, stretch and
down, and as we go up take a
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deep breath, way
back and then come down,
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and back up again,
way up and down, and up
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and down, let's go
3 more times, way up,
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reach back and down,
take breath up and down,
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one more time, big breath,
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up and then down, good.
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Now we are assuming
if somebody has some
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chronic pain, but they
are not gonna really feel
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like doing any push
ups, so they are out
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with that. So, we
are gonna do a little
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different work for
the chest area. We gonna
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squeeze here. Turn our
hands, we gonna move out
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like this and then
draw back and push out and
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back and let's do 20
of those, and Brittany you
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gonna be my counter
today. Whenever you are
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doing exercise especially
something like this you
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can dictate how hard you
work if you have a lot of
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pain and discomfort.
You will find that by just
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lowering the weight or
lowering the resistance.
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You can do
things that you thought
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you possibly
couldn't. So, on this type of
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exercise since we are
supplying the resistance
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as well as the
movement, we can control how
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hard we work. How
many we done that?
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Eight. Eight, why we
are going slow? I should
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have him count maybe
in Spanish little faster.
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Okay, so we got 10,
9 more now. Ten more.
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Ten more, okay, 1 and
2 and 3 and 4 and 5 you
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feel that in Omar. Oh! Yes.
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Okay, I feel it, 6
and 7, now 8, two more, 9,
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last one, and 10.
Now we gonna modify.
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We gonna go up this
will might be a little
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more difficult, if
you got some shoulder
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discomfort. When
you have things like
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fibromyalgia there
is really no set place,
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where it might
hurt. It can hurt lots of
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different spots in
your body and it can change
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throughout the day
and one morning you might
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feel good, the
next morning you don't.
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I remember a woman
that came out to our
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program, who had
such chronic pain. She was
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headed for wheelchair.
Within a couple of weeks,
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she was walking 6 to
10 miles a day without any
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problem at all and
she was 73 years old.
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So even though we can
experience a lot of those
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pains or lot of allergic
reactions or sensitivities
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to all sorts of things,
bad anything we smell or
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breathe in or taste. We
can get through a lot of
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that. How many we
have done here? Fifteen.
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Okay, and here 17 an
18 and 19 and 20, good.
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Okay, let's stretch out.
Omar take this gradual as
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well. Put your
hands behind your head.
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Push your elbows back,
way back and let's hold
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that for about 10 to
15 seconds, okay, good.
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Now cross over.
Give yourself a nice hug,
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very good. Now back
behind your head again.
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Now when you doing
exercise with these types
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of conditions, it
is important not to
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stress yourself too
hard because exercise can
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really help you, but it
can also hurt you, so be
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careful on how hard
you push, okay, let's cross
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over one more time and
pull the shoulder blades
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apart. Give yourself
a hug Omar, act like you
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like yourself,
okay. Alright, relax.
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Now we gonna step
out with the left foot.
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Put your right arm
out, get a hold of it with
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other hand, you gonna
pull back and reach out,
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kind of a sawing type
motion while we are doing
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this, we are focusing
on bringing the shoulder
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blades together. We
gonna do 20 again there
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Brittany. I actually
has some people come to the
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center, who anything
they breathe in made them
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feel bad and they
wanted some type of guarantee
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that we would help
them feel better wanted to
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spent over $20,000
trying to get better and
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I actually
guaranteed them half the program
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that we didn't make
him feel better that he
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wouldn't have to pay
the other half and he
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said, well I could lie
to you. I said anyway you
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spend $20,000 isn't
that a lie and sure enough
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when came time to
collect I had no problem
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collecting the full
amount not from him,
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but another women
he brought with him who
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want the same type of guarantee.
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How many we got there? Twenty.
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Okay, let's switch over.
Okay, and pull, so what's
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the big key to it.
There is a lot of things that
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people eat and they may
think they really like it
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or they think the body
craves it. The interesting
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thing is the food
you crave the most are
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usually the ones you are
allergic too or sensitive
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too and so if we change
the diet and clean it up,
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get lots of water and
start getting into some
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exercise. Lot of
times when people hurt,
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they think that they
don't want to exercise
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and often times they
get recommendations from
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their physician
saying don't exercise. Omar,
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makes it tough start
feeling better if you get
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that type of advice.
How many of we got there?
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Fourteen. Okay, and
17 and 18, two more,
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19 and 20. Okay,
let's stretch out there put
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your arm up over
your head. Get hold of the
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elbow and pull. Not
too hard though, but you
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should feel nice
stretch right in through here.
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Feels that the Omar. Oh! Yeah.
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That's good, okay, we
are gonna hold for about
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5 more seconds, 4,
3, 2, 1 and switch,
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and pull, and hold.
Also we find that lot of the
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auto-immune disorders
are caused from stress
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and so we find that
treatments especially
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things like
contras showers are very,
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very beneficial for
stimulating your immune
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response also a good
massage. Omar likes to
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help people feel good
by giving them a massage.
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Okay, relax. We gonna
do the shoulders and we
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gonna take this little
easier too because again
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we don't want to create
any severe stress within
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the muscles because
that may trigger some of the
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responses that are
causing pain, and we
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don't that. We want
the exercise to be very
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therapeutic not to be
to the point, where it is
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gonna be destructive,
okay. Let's raise up and
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come down, and
up and down, and up,
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lot of times we do
circles when we do this,
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but that might be too
difficult for somebody
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who has some
chronic fatigue or the
00:08:46.29\00:08:50.04
fibromyalgia type symptoms.
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Often time this is
getting rid of something
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in your diet. Lot
of people gotten great
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relief by getting rid of
dairy products or getting
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off from cheese or
just if you stop eating meat
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products altogether
they start feeling better.
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Okay, let's go about
10 more of those and there
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2 and 3 and 4 and 5
and 6 and 7, 8, two more,
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9 and 10. Okay, let's
just, let those rest for
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just a moment. We
gonna do little more on our
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shoulders. We
gonna simulate up by roll
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exercise. We will have
our hands in front of us,
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we gonna pull them
up so our elbows are up.
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Bring your hands up
to about chin level here,
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and up, and we are
gonna try and do 20 of those,
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okay, and this will
help work the area of the
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upper back. The
trapezius area and help relax,
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and lot of times
people get lot of attention
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around your
neck. Don't they Omar?
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Yes. Very tired up in
the neck. Omar is famous for
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giving our staff neck
massage as when they feel
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too tense, okay,
how many we got there
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Brittany? Eleven
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Okay and there is 12,
13, good, 14, even though
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we are not using an
weights just your hands
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and arms alone they
start to feel heavy after
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a while. You feel that
in your shoulders Omar.
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Yes. Okay. And
that we have 2 more.
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Yup! Yup! Alright,
let's stretch the shoulder out
00:10:31.86\00:10:35.68
now bring the
arm across and pull,
00:10:35.71\00:10:37.48
and each stretch w
gonna hold for about 15
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seconds. Do not pull
too hard, just get yourself
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to a comfortable
position make sure you breath as
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you doing this.
The breathing aspect of
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stretching will help
you relax, Omar. You won't
00:10:48.70\00:10:51.38
be so tense anymore.
You smile more, okay.
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Alright, let's
switch, go the other side now,
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very good, and this
should be a very pleasant
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aspect of the training.
We are not turn or trying
00:11:05.67\00:11:08.30
to turn ourselves
into contortion is. We are
00:11:08.33\00:11:10.24
simply trying to
stretch the muscle, okay, good.
00:11:10.27\00:11:15.06
Now we are gonna do
some bicep exercise.
00:11:16.33\00:11:18.21
We are gonna do
this like a bodybuilder.
00:11:18.33\00:11:20.22
We gonna get up here
and we are gonna flex our
00:11:20.26\00:11:21.80
arms and we gonna
bring them up and squeeze
00:11:21.83\00:11:23.94
down and reach out,
and squeeze down and out,
00:11:23.97\00:11:27.98
and squeeze down and
out, and just holding
00:11:28.68\00:11:31.86
your arms up will start
to get little fatiguing,
00:11:31.89\00:11:33.76
and I found in
bodybuilding as you
00:11:34.26\00:11:35.81
flex the muscles that
you actually gonna make
00:11:36.10\00:11:38.01
them very tired, in
fact, often times after a
00:11:38.04\00:11:39.86
bodybuilding competition.
The athletes are very,
00:11:40.04\00:11:42.08
very sore because
they spend so much time
00:11:42.11\00:11:44.37
flexing and tensing and
holding. And then you are
00:11:44.47\00:11:48.95
supposed to
smile at the same time.
00:11:48.98\00:11:50.35
Strange concept,
okay, keep going and we are
00:11:52.65\00:11:57.39
gonna do 10 more of
those, and there is 2
00:11:57.42\00:12:01.03
and 3 and 4 and 5 and
6 and 7 and 8, two more
00:12:01.06\00:12:13.09
times, 9, last one,
10, okay. Shake them out.
00:12:13.24\00:12:17.52
Okay, now we gonna
do some tricep exercise,
00:12:19.68\00:12:21.58
where we gonna do as we
gonna to stand here like
00:12:21.67\00:12:23.38
this. We gonna push
our arms down and back,
00:12:23.41\00:12:26.83
bring it up, push them
down to back and up and
00:12:27.54\00:12:31.05
down, and up and
down, feel like there we go
00:12:31.08\00:12:35.03
skiing, but you need
those triceps for pushing
00:12:35.27\00:12:41.50
off there. I've
never skied before,
00:12:41.53\00:12:42.84
so I don't know for sure
that looks like it would,
00:12:42.87\00:12:44.92
you ski Omar? Oh! Yes.
00:12:45.61\00:12:46.58
Okay, I know
Brittany skied before.
00:12:47.18\00:12:48.90
Oh! Yeah. Okay, let's go 8 more.
00:12:49.72\00:12:54.84
There is 1 and 2 and 3
and 4 and 5, 6, 7 and 8.
00:12:55.01\00:13:07.06
Now we gonna modify
by bending over, keep the
00:13:07.29\00:13:09.84
elbows up, bend over
some more Omar. Okay,
00:13:09.87\00:13:12.68
then you gonna kick
your back and do bring
00:13:12.71\00:13:14.71
in. We gonna do
20 like that now.
00:13:14.74\00:13:17.20
Now we like the down hill racer.
00:13:20.89\00:13:22.19
Well, we are going
fast. I'm comfortable at this
00:13:24.65\00:13:27.47
speed, 10, 11, 12, 13,
14, 15, 16, 17, 18, two
00:13:27.50\00:13:42.44
more, 19 and 20,
good. Okay, shake them out.
00:13:42.47\00:13:47.45
Alright, now we gonna
do some shoulder rolls,
00:13:49.15\00:13:51.07
which gonna roll our
shoulders up and around,
00:13:52.14\00:13:54.35
up and around, we are
just trying to get some
00:13:54.94\00:13:56.35
movement upon that
upper area and as we
00:13:56.56\00:13:58.92
exercise we get some
blood going to that area.
00:13:59.20\00:14:01.22
Couple of good
things started to happen,
00:14:02.44\00:14:03.50
we will start to bring
blood in with nutrients
00:14:03.53\00:14:05.52
and we start to take
our waste by-products and
00:14:06.16\00:14:08.70
we want that. We want
our muscles to be cleanse
00:14:08.73\00:14:10.70
because body is
always going to do this
00:14:10.73\00:14:12.24
cleansing process. Try
keep the arm straight and
00:14:12.43\00:14:15.95
bring it up and way
up and around, okay.
00:14:15.98\00:14:18.29
Now let's go the
other direction, way up,
00:14:19.78\00:14:21.46
way up, bring the
shoulders up as much
00:14:22.61\00:14:26.73
as you can,
alright you feel that Omar.
00:14:26.76\00:14:34.10
Oh! Yes. Okay, there
has been a way up there,
00:14:34.45\00:14:36.18
way up there,
good, good, there you go.
00:14:37.16\00:14:40.22
Okay, see that about
5 more times 2, 3, 4 and
00:14:43.32\00:14:50.50
5, okay. Now we are
gonna turn our head to
00:14:50.53\00:14:52.73
this side and we
gonna turn the other way.
00:14:52.86\00:14:57.17
And I'll gonna turn and
turn, and turn, and turn,
00:14:59.80\00:15:09.84
okay. We gonna do
some leg exercise now.
00:15:10.22\00:15:12.98
But, we gonna kind of
warm our legs up or just
00:15:13.01\00:15:15.11
gonna squat down just a
little bit. Now we gonna
00:15:15.14\00:15:17.68
push up on the
toes. Come up and push up
00:15:17.90\00:15:20.47
on the toes. Okay,
we gonna do about 20
00:15:20.50\00:15:25.65
of these, just to
loosen our legs up,
00:15:25.68\00:15:27.43
and let's do 10
more of them, and 2 and
00:15:33.16\00:15:39.34
3 and 4 and 5, 6,
7, 8, 9, 10, good.
00:15:39.37\00:15:52.54
We gonna step out to
the side. We gonna come
00:15:52.72\00:15:55.75
down, now we gonna
go to the other way and
00:15:56.20\00:16:01.90
shift and shift and
shift and shift, 10 more each
00:16:02.43\00:16:10.51
way, here is 1, you
should feel this on the
00:16:10.67\00:16:14.27
inside of your thigh,
and there is 3 and 4 and 5,
00:16:14.30\00:16:24.29
keep your chest up
as you are doing your
00:16:25.60\00:16:26.88
exercise. Okay,
couple more. Alright, good,
00:16:26.91\00:16:37.93
alright, let's get
couple breaths of air,
00:16:38.26\00:16:39.84
1 more time, okay,
time for some squats.
00:16:42.34\00:16:47.65
We gonna do them very
casual here, not gonna
00:16:48.01\00:16:50.02
get too intense on
them and we are not gonna go
00:16:50.05\00:16:52.04
that deep because
again we don't want to hurt
00:16:52.11\00:16:54.10
anybody. We just wanna
to start stimulating the
00:16:54.13\00:16:55.88
muscles, get the
blood flowing, get the
00:16:55.91\00:16:57.47
endorphins going,
get the oxygen flowing,
00:16:57.50\00:16:59.87
all those good things
we want to happened to
00:17:00.38\00:17:01.92
strengthen immune
system. Squat down and up
00:17:02.11\00:17:05.46
and down, and up
and down, and up,
00:17:06.48\00:17:10.22
good let's keep
going. One of the things it's
00:17:11.49\00:17:14.17
very affective
for people battling
00:17:14.22\00:17:16.41
autoimmune disorder is
to make sure you get lots
00:17:16.44\00:17:18.41
of fresh fruits and vegetables.
00:17:18.44\00:17:19.64
Some people find
success in juicing when they go
00:17:20.34\00:17:23.14
that round, but just try
to make sure you get lots
00:17:23.43\00:17:25.95
of fresh fruits
and vegetables at least
00:17:25.98\00:17:27.80
5 to 6 servings of
raw fruits and vegetables
00:17:27.90\00:17:30.11
everyday, and try
and stay away from the
00:17:30.29\00:17:33.02
processed fruit. In
fact, Jacqueline has
00:17:33.38\00:17:35.77
had a little saying,
man made it, I don't eat it
00:17:35.80\00:17:38.72
and he has been able
to stay alive and healthy
00:17:39.73\00:17:42.47
for long, long time.
00:17:42.70\00:17:43.67
And at our Wellness
Program, we definitely
00:17:47.53\00:17:49.10
see a cause in fact,
we have an occasion when
00:17:49.13\00:17:51.01
Wellness guest has
slipped out and gotten
00:17:51.38\00:17:54.34
themselves a dessert.
When we didn't want them
00:17:54.39\00:17:56.91
to, and the next morning
they ache and hurt again,
00:17:57.20\00:18:00.05
and there is a reason
why? So many conditions
00:18:01.23\00:18:03.95
have been linked
towards being autoimmune
00:18:03.98\00:18:06.09
disorders. Even
Alzheimer's has been
00:18:06.28\00:18:08.42
referred to in that way
and MS and so many other
00:18:09.39\00:18:12.02
things that people fight
in the course some of the
00:18:12.13\00:18:14.53
more famous ones like
rheumatoid arthritis and
00:18:14.67\00:18:16.81
lupus were in that category.
00:18:16.98\00:18:18.79
Okay, we gonna
stop for a moment and
00:18:22.88\00:18:24.19
just get couple
of breaths and again.
00:18:24.22\00:18:29.33
Now we gonna get
back into it again and
00:18:31.81\00:18:33.63
make sure when
you squat that you are
00:18:33.66\00:18:35.28
pushing your hips back,
keep the knees over your
00:18:35.51\00:18:37.63
feet, keep your chest
up, keep the sternum as high
00:18:37.66\00:18:42.09
as possible, push
back with the hips,
00:18:42.29\00:18:45.13
okay, we are gonna do
that 10 more of those.
00:18:50.19\00:18:51.89
Omar, you look happy
while you doing that.
00:18:54.15\00:18:55.54
That's good. Excited.
Now for the people at home,
00:18:56.49\00:19:01.10
who have these disorders
or happy while they are
00:19:01.63\00:19:03.31
doing this exercise
too. They have got a major
00:19:03.34\00:19:05.78
step towards getting
better. Two more, good,
00:19:05.92\00:19:12.76
alright, one for
good major, want to go on,
00:19:13.97\00:19:15.90
okay good. Now we
gonna stretch our quadricep,
00:19:16.03\00:19:19.65
I want you to use me as
a support, put your hand
00:19:19.68\00:19:22.29
on my shoulder and
get hold of your ankle and
00:19:22.42\00:19:26.00
give it a nice steady
stretch. Now Brittany is
00:19:26.03\00:19:33.55
really flexible and she
has got her way up there
00:19:33.58\00:19:35.46
and Omar you have got
to hold your ankle too,
00:19:35.49\00:19:37.58
but Omar get hold of
your pant right, so they can
00:19:37.61\00:19:40.52
see just in case it's
hard for you to get hold
00:19:40.55\00:19:42.96
of your ankle, it's
okay just you get hold your
00:19:42.99\00:19:45.10
pant leg until you
start feeling like you have
00:19:45.13\00:19:47.27
more flexibility and
can do and go further.
00:19:47.47\00:19:49.92
We have a lot of
times, when people can only
00:19:50.04\00:19:51.61
go to the pant like it
first and then they get
00:19:51.64\00:19:54.22
so they can get
their ankle later on and it
00:19:54.44\00:19:56.06
feels like a
major accomplishment.
00:19:56.36\00:19:57.65
Okay, let's switch.
Some people take for granted
00:19:58.22\00:20:01.52
that they can just
reach down and grab their
00:20:01.55\00:20:03.06
ankle, well if you
can't do it you don't take it
00:20:03.09\00:20:05.31
for granted, it is
just like pain. When people
00:20:05.34\00:20:08.58
don't have these
chronic fatigue pains of the
00:20:08.61\00:20:11.27
autoimmune
disorders they really don't
00:20:11.71\00:20:13.36
understand what
somebody is going to and they
00:20:13.39\00:20:14.84
are suffering, but
those who go through it,
00:20:14.87\00:20:17.06
it's very real condition,
okay, let's hold it for
00:20:17.14\00:20:21.36
10 more seconds,
1 and 2 and 3 and
00:20:21.59\00:20:26.43
4 and 5, 6, 7,
8, 9 and 10, good.
00:20:26.65\00:20:33.63
Now we gonna step
out and we gonna stretch
00:20:34.44\00:20:37.92
our hamstring, lean
forward and you should
00:20:37.95\00:20:41.63
feel stretch in the
back of your leg again keep
00:20:41.66\00:20:43.48
your chest up that's
very important, make sure
00:20:43.51\00:20:46.02
your breathing stays
consistent ideally into
00:20:46.11\00:20:49.44
the nose out
through the mouth. And when
00:20:49.47\00:20:51.95
you are dealing with
autoimmune disorders it's
00:20:51.98\00:20:54.64
best to get outside on
a regular basis. Get on
00:20:54.67\00:20:57.68
and get some fresh
air. Try not stay cooped up
00:20:57.71\00:21:00.19
in an office that's
keeping only recycle
00:21:00.63\00:21:03.00
there is then you
are getting positive
00:21:03.03\00:21:04.87
ions and you need negative ions.
00:21:05.12\00:21:06.48
Okay, let's switch
over. Lot of time when people
00:21:07.07\00:21:10.12
go to Niagara falls
or any other water falls
00:21:13.17\00:21:14.14
feel rejuvenated
because when the water is
00:21:14.15\00:21:16.27
splashing and
falling around those trees
00:21:16.51\00:21:18.40
then you can get a
lot of negative ions and
00:21:19.17\00:21:20.76
that's what the body
is really craving to feel
00:21:20.79\00:21:22.48
good. Alright,
feeling that in the back
00:21:22.51\00:21:25.61
of your leg, Brittany. Yeah.
00:21:25.64\00:21:27.26
Okay, good.
Omar, still look happy,
00:21:27.56\00:21:32.09
alright, that's
good. Alright relax. Now we
00:21:32.12\00:21:35.81
gonna do our calf
muscles and while doing this
00:21:35.84\00:21:38.31
we gonna step back.
Press our heel to the
00:21:38.48\00:21:40.44
ground. We gonna
push up on our toe and we
00:21:40.47\00:21:43.32
gonna go back
down. Push up and down.
00:21:43.35\00:21:46.30
We gonna do 20 of
those Brittany just in case
00:21:46.52\00:21:48.82
I lose count. I'll
need your help every now and
00:21:48.99\00:21:51.80
then, and 6 and 7 and
you do this one, try and
00:21:51.83\00:21:57.84
push up on your toe as
far as you can trying to
00:21:58.11\00:22:00.52
all the way back
down with your heel.
00:22:00.55\00:22:01.95
Don't do it too
fast. Just want to feel the
00:22:03.04\00:22:05.33
muscle working that
you are focusing on.
00:22:05.36\00:22:07.09
Lot of times
people workout and they
00:22:07.76\00:22:09.06
don't even feel the
muscle they are doing.
00:22:09.09\00:22:10.40
So we try and
help people focus on
00:22:10.95\00:22:13.28
feeling the muscles
that you are working.
00:22:13.37\00:22:14.50
And where we
are at now? Sixteen.
00:22:14.53\00:22:17.26
Okay, 17, 18, 19,
one more time, up, now
00:22:17.41\00:22:24.38
stretch down just hold
it there. Hold your stretch
00:22:24.54\00:22:27.58
and we gonna hold
that for 10 more seconds,
00:22:30.72\00:22:32.49
1 and 2 and 3, 4, 5,
6, 7, 8, 9 and 10, okay,
00:22:32.91\00:22:42.52
let's switch, okay,
let's push up. When people are
00:22:42.70\00:22:48.18
doing exercise, there
is two aspects of it the
00:22:48.21\00:22:51.33
positive, which is
called the concentric where you
00:22:51.36\00:22:53.72
are actually
moving whatever joints are
00:22:53.75\00:22:56.05
moving and the
negative, which is when you are
00:22:56.08\00:22:57.88
returning to the
starting point, which is also
00:22:57.97\00:23:00.69
called the
eccentric and when you have
00:23:00.77\00:23:02.95
autoimmune
disorders like fibromyalgia,
00:23:03.19\00:23:04.92
chronic fatigue the
part you have to be careful
00:23:04.95\00:23:07.40
of this that negative
aspect or the eccentric
00:23:07.43\00:23:09.63
contraction. If
you work it too hard,
00:23:09.75\00:23:12.16
you are trying
force yourself too much.
00:23:12.30\00:23:14.60
You can have some
more discomfort by going
00:23:14.63\00:23:18.01
too hard that do
actually, where we are?
00:23:18.11\00:23:19.59
Twenty. Okay,
let's stretch and we hold
00:23:19.62\00:23:21.41
again close,
alright let's hold that for
00:23:21.44\00:23:26.41
10 more seconds.
Here is 1 and 2, 3, 4, 5,
00:23:26.51\00:23:33.71
6, 7, 8, 9 and 10,
good. Alright let's get a
00:23:34.67\00:23:40.80
couple of breaths.
Alright, we gonna put our
00:23:40.83\00:23:48.06
hands behind our
back. We gonna do some
00:23:48.09\00:23:49.36
abdominal training.
Often times people have
00:23:49.39\00:23:52.17
autoimmune disorders,
it's hard for them to get
00:23:53.27\00:23:54.59
on the floor, so we
are gonna do our abdominal
00:23:54.62\00:23:56.42
training from an
upright position and we gonna
00:23:56.45\00:23:58.96
blow out, contract
your abdomen, and then we
00:23:59.26\00:24:02.81
are gonna bend over at
the waist and now we are
00:24:02.84\00:24:05.16
gonna stand up and
we are gonna lean back,
00:24:05.19\00:24:07.71
gonna contract
bend over up, lean back,
00:24:07.74\00:24:13.12
contract over up and
back, contract over up
00:24:13.79\00:24:21.41
and back, contract
over up and back, contract
00:24:22.28\00:24:28.62
over up and back,
contract over up and
00:24:29.65\00:24:36.46
back. We gonna break
from that for a second
00:24:36.51\00:24:38.12
and do some
trunk rotation and over
00:24:38.15\00:24:42.09
and over and over, one
more time, over and over.
00:24:43.88\00:24:51.59
Let's go back into
our crunches again.
00:24:51.76\00:24:53.45
Hands behind the
back, contract over up and
00:24:53.60\00:24:58.38
back, contract over
up and back, let's keep
00:24:58.41\00:25:03.38
going. The reason
why I did a break in the
00:25:03.41\00:25:05.78
action there is because
I didn't want to take too
00:25:05.81\00:25:08.52
much stress upon the
back of the abdominal one
00:25:08.55\00:25:10.74
shot, I don't' want
to create any irritation,
00:25:10.77\00:25:14.55
so we are gonna
break it up a little bit.
00:25:14.71\00:25:16.12
Many times on the
program, you see it's
00:25:19.44\00:25:20.59
working towards
momentary muscular
00:25:20.75\00:25:23.84
fatigue, where you
can't do anymore and that's
00:25:24.11\00:25:26.87
what we want to do
with people autoimmune
00:25:26.90\00:25:28.57
disorders. We are
trying to stimulate their
00:25:28.60\00:25:30.70
muscles, stimulate
their body, we don't want
00:25:30.73\00:25:32.79
to hurt them. I can't
emphasize that particular
00:25:32.82\00:25:35.11
aspect enough, so if you
have a disorder like that
00:25:35.14\00:25:38.01
I would not recommend
you just go into any gym
00:25:38.43\00:25:40.44
near you and hire a
personal trainer and say
00:25:40.47\00:25:42.58
okay here I am, how
about me because you can
00:25:42.67\00:25:44.79
end up a lot worse
of then when you started
00:25:44.94\00:25:47.22
unless you really have
a clear understanding of
00:25:47.25\00:25:49.41
what you dealing with.
00:25:49.44\00:25:50.41
Let's go 2 more
and last one, good.
00:25:53.28\00:25:59.95
Alright, let's turn and
turn, and turn, and turn,
00:26:00.78\00:26:09.60
and turn, and
turn, alright, good.
00:26:11.29\00:26:16.41
Alright, well
done, thanks a lot.
00:26:17.22\00:26:18.71
Autoimmune
disorders don't have to be the
00:26:22.63\00:26:25.09
tragedy of life that
we often times think they
00:26:25.34\00:26:27.57
are, there is hope
you can get around them,
00:26:27.60\00:26:30.45
but it's gonna call for
a total lifestyle change,
00:26:30.86\00:26:33.58
which is gonna include
getting a lot of water at
00:26:33.96\00:26:36.71
least 8 to 12 glasses a
day. Getting outside and
00:26:36.74\00:26:39.82
getting sunshine.
Sunshine has been found
00:26:39.85\00:26:42.06
to be a real mood
alter and since often times
00:26:42.09\00:26:44.78
depression is
associated with autoimmune
00:26:45.48\00:26:47.72
disorders. We find
that elevating the spirits
00:26:47.75\00:26:50.33
anyway possible is very
helpful. Get out and get
00:26:50.49\00:26:53.94
some fresh air often
times as hard, who live
00:26:53.97\00:26:56.45
in the cities, but make
a time to go out into the
00:26:56.48\00:26:58.67
country when you
can, and go out for a nice
00:26:58.70\00:27:00.98
drive and keep
those windows open.
00:27:01.17\00:27:02.70
Also look at certain
treatments will help you
00:27:03.37\00:27:05.81
getting into some
hydrotherapy, we get
00:27:06.50\00:27:08.25
hot and cold contrast.
Anytime you do that you
00:27:08.42\00:27:11.36
feel a surge of white
blood cells going through
00:27:11.39\00:27:13.04
your body. When we
find it to be an excellent
00:27:13.07\00:27:15.09
way to help
stimulate immune response along
00:27:15.12\00:27:18.50
with that we find
that any program that is
00:27:18.53\00:27:21.06
beneficial and hopefully
want to change your life
00:27:21.29\00:27:23.40
totally is by
getting into the word of God.
00:27:23.50\00:27:26.67
That is truly the
transforming agent that
00:27:27.14\00:27:29.35
has helped, so
many programs become
00:27:29.43\00:27:30.85
successful. Here
in Body and Spirit,
00:27:30.88\00:27:33.06
we always claim the
promise of Philippines
00:27:33.41\00:27:35.12
4:13, which states I
can do all things through
00:27:35.15\00:27:38.59
Christ, who strengthen
at me and that includes any
00:27:38.62\00:27:41.72
of the autoimmune
disorders we will be
00:27:41.75\00:27:43.69
fighting today. So have
a good spirit, keep your
00:27:43.84\00:27:47.10
head up and you
will be amazed at the
00:27:47.27\00:27:49.39
transmission
that will take place.
00:27:49.42\00:27:51.01
God bless you. We look forward
00:27:51.40\00:27:52.97
to seeing you next time.
00:27:53.00\00:27:54.15