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 before
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beginning any exercise program.
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One of the questions
that I'm frequently asked
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is when is the best
time to start young people
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in a workout program.
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We're gonna to talk about that
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more next on Body and Spirit.
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Hello I'm Dick
Nunez wellness director of
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the Black Hills
Health and Education Center.
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Welcome to Body And Spirit.
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During my years in the
Athletic Club and even now,
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I get asked
frequently when is the best time
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to start young
people in workouts
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and that's been
now age old question
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for quite
sometime, because people
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are always worried
about well you might
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to store their growth place,
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if you get them
in a workout routine.
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Yeah nobody thinks
twice about TV football,
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use Soccer, Little
League, those are type of
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events that can really destroy
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the growth place by Serious
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Trauma during
collision Type Sports,
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but working out is
usually very controlled,
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and I remember back
when I was a youngster we had
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the Presidents
Physical Fitness Test and many
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of the young people would fail,
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because they
couldn't do pull ups
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and a teacher by
name of Wayne Westcott
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who later on became
the head of the YMCA
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in fitness discover that
by taking his young people
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through regular workout routine.
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Now did they excellent
all aspects of the test,
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but they also,
pass the pull up test.
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So, when you get
people working out
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even if it's in
their 4th and 5th grades,
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they can get some
outstanding results.
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So, we're gonna
talk about that as we go
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through our workout routine so,
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I believe we are
ready to get started
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helping me out today
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will be my daughter Britney
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and also, Kay Gabbard.
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Welcome. let's have
some fun here before do
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anything we want
to warm up because
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if we don't then we
could hurt something,
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so, what we're gonna to do
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is we're just gonna to
take our arms in front of us
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we're gonna to bring
them away up stretch back
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circle them down
alright back up again
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way out and down,
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if you feel your shoulders
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crack and pop a
little bit while you do this,
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don't panic in
fact the more you do it
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the better it should be calm,
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so, up stretch
back bring it around
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bring it up way up
stretch back bring it around.
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Okay now what we're gonna to do
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is we're gonna to
push our hands together
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in front of us
and when you push hard
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you should feel
that in your chest area
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and again that's
warming up the muscles
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we're gonna to be using here
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what I find is specially
youngpeople by teaching
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them how to use
their own body weight
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it really helps them
later on in life. Okay,
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so, I think we are ready to go,
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I want you to get
in push up positions.
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Britney I want you
do a modified push up,
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which is doing it off your knees
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I don't call
them girls push ups,
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because I ignore girls
you can do one arm push ups
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and I know men who
can do modified push ups
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for those at home if
you can't do regular push up
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you might want just
do them against the wall,
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that also, would
be very beneficial
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and it will help you
in a stepping stone of
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becoming more
progressive in your push ups.
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So, you're gonna
get down that way
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Kay you're gonna to do regular,
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regular type push
ups and we're gonna to do
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10 of them alright.
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So, get ready okay
down control and back up
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when you doing this
you're focusing on the chest
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as you doing it,
we want to go down
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to those the upper arm
is parallel to the ground
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as you seek thigh is going down
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even a little bit
more so, that's okay.
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Good and so, Britney
is doing the modified one.
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It's very
important, keep that back nice
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and straight while you do it
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do not let your pelvic area
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collapse down keep
it nice and straight,
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good form good. Britney how many
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we got there? Two
more, two more okay
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we're doing
right. Yes, sir, alright
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one more time sounds
like the marine corp good.
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Alright come on up.
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Flexibility is very
important to all ages,
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so obviously when
people watch Body and Spirit
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people of all ages who
are doing it even though
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would be talking
about young people.
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So, we're gonna
stretch out that area by
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putting our hand behind the head
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and stretching your chest area
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you should feel
it through there,
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good right through there now
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what we're gonna to do
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is we're gonna come across
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and give yourself a big hug
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and when you do
that grab the outsides
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of your shoulders
and actually trying feel
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yourself pull your
shoulder blades apart.
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So, you should feel that right
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through the center of your back.
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Okay now let's do it again,
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do the same
stretch at here first
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hands behind the
head and reach back
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push your elbows
as far as you can
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bring your head back
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and now bring it across
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grab the back of the shoulders
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and pull alright and
relax. Now, as I mentioned
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during the very
beginning pull ups is an
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exercise, the many
young people cannot do
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because they are not
very good in supporting
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their own body
weight so, we're gonna to do
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stimulation of that.
Now we are not gonna to be
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using weights here,
but if you have a pull down
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piece of equipment or a
pull up bar that's a good
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thing to use so, reach
up and act like a grabbing
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a bar and you just
gonna pull down and contract
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your shoulder blades
together and then back up
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bring your hands
together at the top now pull it
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down, squeeze your
shoulder blades together
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reach up bend your
knees slightly, keep
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yourself stability the
chest is up as you pull
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squeeze the
shoulder blades together. Now
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reach up and then pull
squeeze together and up
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and Britney I'm hoping
you're counting I think
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this is number 5. We're
gonna to trying do 10 of
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these, nice and
controlled, squeeze your
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shoulder blades together
and reach up and this is
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simulating the motion
that you would do a pull
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up exercise. Now what
I find with young people
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is when they start
early they're not going
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to make tremendous
string gauge, because
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they haven't hit
maturity yet. Now we're gonna
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to do, we got two
more Britney, yes, sir this
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is at that carry
relax okay. And even I know
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for Britney when you
started you started you
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was a very young girl
couldn't be my daughter
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without doing some
exercise and even though
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you had a gap or you
didn't workout for while.
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You still for benefit
from the years you did
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workout didn't you?
Yes, I did okay now what
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we're gonna to do
we're gonna to bend over the
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waist have the legs
bend slightly. Now we're
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gonna to reach out
as you for got hold to
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something and we're
gonna to do that motion
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again pull way back
and then go forward pull
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back and go forward
and pull back and forward.
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We're gonna to do 10
of these Britney. You can
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be using weights again
for this, this is a rowing
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motion, still working
that same area focusing on
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you upper back. Too
often exercise program
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so, young people are
focusing on the chest,
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the chest, the chest,
I remember seeing. Well I
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talked about that in
just second how many we
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got? Two more okay
one more time good. Okay
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put the arm up over
the head and stretch, now
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we're stretching
the muscle we just work.
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I remember when I
was working with a some
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going and keep
stretching, when I was working
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with a team they
always doing training for
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football they were
dong their upper chest four
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times a week they were
doing upper back at all
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and all the guys
walked around like they too
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much starch in their
deodorant so, and their
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was really limiting
their growth development so,
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I start strong like
again. Okay let's do the other
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side now, okay we
want to hold it stretch for
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about 10 to 15
seconds make sure you keep
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breathing as you
doing it, do not hold your
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breath at all while
you exercising. When you
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doing this stretch you
should feel it through the
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sides through area
that you just gonna to done
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working okay. Go
ahead and relax now we're
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gonna to work the
shoulder area this is a
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very important area
we're gonna to put the
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arms out and we're
gonna to do some arm
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circles. We're gonna
to start with just small
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circles. This is an
exercise that everybody
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can do. Well,
pretty much everybody yeah
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really bad, bad
shoulders might be hard,
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but now let's reverse
it and for the most part
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everybody can do some
similar of a arm circle
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exercise, when you
doing this one you're
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focusing on the
shoulder area and you really
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want to think about
too much because as we do
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it though start to
feel it more and more. Okay
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let's go the other
direction again, if you
00:08:57.69\00:09:00.92
need to put your arms
down at home that's okay,
00:09:01.10\00:09:04.18
you want to keep your
arms as straight as fast
00:09:05.03\00:09:06.94
but while you doing
it. Keep the arms straight
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that can see you that
well so, I'm assuming you
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both doing it properly
okay circle them keep the
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palms down as you do
it. Now just make a little
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bigger circles now
let's go back to the front
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again nice big
circles. Smile while you doing
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we're having a good
time alright. Now let's
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go back for it now
let's tighten them up again
00:09:37.46\00:09:42.30
nice and small okay
let's go forward again and
00:09:42.46\00:09:50.23
at backwards okay.
Now we're gonna to trying
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hold it there for
on minute and you'll be
00:09:54.12\00:09:57.57
amazed to how heavy
your arms will start to
00:09:57.67\00:09:59.75
feel after one
minute of this holding about
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straight, nice and
straight the elbows
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totally locked
out, palms down nice
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straight across. shall
we nice line there, should
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be ready for take off
right or else we need to
00:10:10.61\00:10:13.10
some win get some
what do you call you got to
00:10:13.30\00:10:16.19
have that up draft
over the top of the wings
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there okay. Keep
holding them, almost there
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we're half way done,
again if you have to put
00:10:25.10\00:10:28.12
your arms down at
home that's okay, but we
00:10:28.27\00:10:31.13
want to get nice
good workout here so, keep
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folding in there we
only got 20 seconds to go
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start and see the
fingers trembled just little bit
00:10:36.83\00:10:38.77
there Kay, but that's
alright that's alright.
00:10:38.91\00:10:41.11
Okay, mild
trembling, no not yet. Okay keep
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holding, keep
holding down to our last five
00:10:45.75\00:10:49.11
seconds. Britney
you have a good smile,
00:10:49.14\00:10:51.83
alright. Put it down
alright good. Now we're
00:10:52.83\00:10:55.63
gonna to do some
shoulder shrugs we're
00:10:55.66\00:10:57.80
gonna to come up
and around and up and
00:10:57.83\00:11:00.06
around and up and
around, this is gonna work
00:11:00.09\00:11:03.13
the Trapezius area,
also, very important area.
00:11:03.16\00:11:06.50
Lot of times people
ask me about what I think
00:11:11.47\00:11:13.52
about things like TV
football my own personal
00:11:13.63\00:11:16.66
opinion I feel like as
the little young to start
00:11:16.69\00:11:18.62
getting into a
Collision Sport, because you can
00:11:18.94\00:11:21.57
really do some damn
which is somebody for the
00:11:21.64\00:11:23.60
long term okay up and
around here the direction
00:11:23.72\00:11:26.50
now, and what I found
to my life is like an NFL
00:11:26.56\00:11:31.94
running back we'll
have a certain amount of
00:11:32.13\00:11:34.77
years at they were
usually lost more than
00:11:34.95\00:11:36.58
they started 20 or
24, because they only take
00:11:36.61\00:11:40.16
so, much of that
beating in pounding. Let's go
00:11:40.20\00:11:42.93
around five more
times and one more time up
00:11:43.05\00:11:47.95
and around and just let
it stretch down. Okay tip
00:11:47.98\00:11:52.28
your head to the side,
stretch there and now go
00:11:52.31\00:11:57.33
with the other side
stretch it there okay.
00:11:57.36\00:12:00.92
Now let's bring one
arm across the body get
00:12:01.86\00:12:04.55
hold of it and pull
it across you should feel
00:12:04.58\00:12:08.02
stretching right into
here very good okay looks
00:12:08.17\00:12:12.45
good, feel your
shoulders okay both
00:12:12.70\00:12:16.84
you're feeling okay
good. Alright go the other
00:12:16.88\00:12:19.31
side now pull it across,
pull it over alright good.
00:12:19.40\00:12:28.74
The arms is
something that so, many lifters
00:12:31.40\00:12:33.49
think about especially
young boys they want to
00:12:33.52\00:12:35.27
have the big guns and
so what we're gonna to do
00:12:35.30\00:12:37.49
is we're gonna to do
some Bicep work. We're
00:12:37.52\00:12:39.33
not going be using any
weights but we're gonna
00:12:39.43\00:12:40.79
to do some put our
arms out we're gonna to
00:12:40.82\00:12:43.03
bend the knees little
bit and we're gonna to curl
00:12:43.16\00:12:45.12
into ourselves like
this and we're gonna to reach
00:12:45.85\00:12:47.55
out so, we're flexing
the biceps reach out and
00:12:47.64\00:12:53.48
you'll be amazing how
much benefit you can get
00:12:53.51\00:12:55.46
by just flexing your
arms on your own during
00:12:55.94\00:12:59.16
my years in body
building we found that just by
00:12:59.19\00:13:01.48
going through pullers
routine and flexing hard
00:13:01.81\00:13:03.86
you would feel your
muscles work and you'll
00:13:04.55\00:13:05.90
be exhausted after
wards. Now we're gonna to
00:13:05.93\00:13:10.26
put a little bit of
motion into it we're gonna to
00:13:10.39\00:13:12.51
reach out okay now
bring your left arm up go
00:13:12.62\00:13:16.23
down and bring your
right arm up. So, we just
00:13:16.34\00:13:18.66
can keep alternating
up and down up and down.
00:13:18.69\00:13:23.42
So, with the left
down and right down, left,
00:13:23.59\00:13:28.12
good, right down,
now together again, both
00:13:29.05\00:13:33.00
together and two more
times like that curl it
00:13:33.03\00:13:38.30
up down curl up down
now alternated again.
00:13:38.37\00:13:42.52
Since we're not using
any weight and having to
00:13:44.13\00:13:46.92
depend up on our own
resistance and flexing.
00:13:47.45\00:13:50.13
We're gonna to do a
few more reputations and
00:13:50.97\00:13:52.36
we might do
otherwise. Okay now together
00:13:52.39\00:13:56.86
again five of them
there is 1 and 2 and 3 two
00:13:56.91\00:14:01.93
more times flex it up
and flex it up okay now
00:14:01.98\00:14:06.20
alternated almost done
and flex it, and flex it,
00:14:06.30\00:14:11.66
and flex, flex, flex
one more time flex and
00:14:12.53\00:14:19.42
together for five more
and that were done 1 and
00:14:19.50\00:14:22.79
2, 3 and 4, one
more time and five good.
00:14:22.97\00:14:28.87
Shake it out,
whenever we work the muscle we
00:14:29.37\00:14:32.52
also, want to work
in antagonistic muscle.
00:14:32.55\00:14:34.56
So, in this case we
want to work to triceps now
00:14:34.59\00:14:36.59
we're gonna hit the
same position again,
00:14:36.62\00:14:38.69
bend the knees
slightly good position. Now
00:14:39.13\00:14:41.28
we're gonna to push
out and bring it back keep
00:14:41.31\00:14:44.22
the elbows in one spot
try and flex the triceps
00:14:44.27\00:14:47.24
each time you push out
the triceps at the back
00:14:47.27\00:14:49.82
of the arms, make sure
you breath as you do it
00:14:49.85\00:14:52.70
keep your chest up
the xiphoid process whic h
00:14:52.82\00:14:55.96
are little Bony
Protuberance at the bottom
00:14:55.99\00:14:57.62
with your Sternum.
You want to keep that up
00:14:57.65\00:14:59.58
the whole time, so, push
it out, push it out, push
00:14:59.61\00:15:04.57
it out keep smiling
Britney and push it out.
00:15:04.60\00:15:06.96
Okay now we're gonna
alternated ready left and
00:15:08.06\00:15:11.87
right and left and
right and left keep the elbows
00:15:11.90\00:15:17.15
at one spot and left
and right and left and right
00:15:17.18\00:15:23.81
now we're gonna do
them together push it out
00:15:23.88\00:15:25.56
and push it out, push it
out push it out, one more
00:15:26.61\00:15:30.59
time like that okay
now alternated again just
00:15:30.71\00:15:33.78
flex and flex, flex
the triceps each time and
00:15:33.81\00:15:38.31
flex, flex, flex, flex
one more time now together
00:15:38.34\00:15:45.76
again push it out,
push it out, push it out,
00:15:45.79\00:15:49.82
almost done. Okay let's
go five more there 1 and
00:15:51.68\00:15:57.43
2 and 3 flex 4 and 5
good shake it out very good
00:15:57.72\00:16:06.21
alright. Now doing the
upper body so, in part of
00:16:06.27\00:16:11.12
the aquasion we also,
need to work the legs.
00:16:11.15\00:16:13.11
It's the very important
area for young people to
00:16:13.65\00:16:15.28
work. So, we're gonna
to do two exercises we're
00:16:15.31\00:16:17.64
gonna to do Lunges
and we're gonna to do some
00:16:17.67\00:16:20.06
Squats. Now to do a
lunge we want to hands on
00:16:20.45\00:16:22.95
the hips Britney I'm
having you demonstrated
00:16:22.98\00:16:24.65
and step out with
your left leg step way out,
00:16:25.36\00:16:27.91
step way out and come
down and back okay and
00:16:27.94\00:16:32.86
step out with the
other leg now down and back
00:16:32.98\00:16:35.60
okay when you do the
lunge the important thing
00:16:35.99\00:16:38.13
to remember is you
don't want your knee to go
00:16:38.16\00:16:40.33
past your foot. So,
keep in there you had good
00:16:40.45\00:16:42.97
line there so, you want
to make sure you do that.
00:16:43.00\00:16:44.65
Now only thing I want
you to do is trying to
00:16:45.05\00:16:46.19
step out just a little
further okay. So, go and
00:16:46.41\00:16:48.76
step the left foot way
out there good down okay
00:16:48.96\00:16:52.87
let's trying to get
all one motion boom down
00:16:52.90\00:16:55.40
then back okay good
alright we're ready come
00:16:55.92\00:16:59.45
back okay left foot
first step way out and down
00:16:59.48\00:17:03.60
and back now Kay your
legs are just slight bit
00:17:04.17\00:17:10.07
longer in Britney so,
you have to keep it little
00:17:10.27\00:17:12.82
slow trying to keep the
chest up posture is very
00:17:12.85\00:17:16.08
important while you
do this now for some of
00:17:16.24\00:17:18.50
you older folks at home
is said well I still want
00:17:18.53\00:17:20.51
to do this young
persons workout you might be
00:17:20.54\00:17:23.15
saying but this hurts
my knees so, when your
00:17:23.33\00:17:25.56
doing it you may not
be elbow down as far so,
00:17:25.66\00:17:28.02
if you just go slightly
down that's okay just go
00:17:28.05\00:17:31.03
to where you feel
comfortable back down and
00:17:31.06\00:17:33.49
go ahead join the
rotation here and just do
00:17:33.52\00:17:35.70
modified one we're
just go down little bit and
00:17:35.73\00:17:40.80
you can do it that way
until you start feeling
00:17:40.83\00:17:42.76
more comfortable
and then you can go down
00:17:42.90\00:17:44.84
further, if you have
very knees in my warn
00:17:44.96\00:17:47.93
avoid this one all
together but see how you feel
00:17:47.96\00:17:50.93
this also, as one that
can cause a great amount
00:17:52.00\00:17:54.45
of soreness. So, we
don't want to go too over
00:17:54.63\00:17:57.43
bored on this
exercise. You can take Dumbbells
00:17:57.50\00:18:01.19
while you doing this
and hand over them in each
00:18:01.37\00:18:03.47
hand or you can have a
bar of your behind your
00:18:03.66\00:18:05.30
head or you can go
for a Lunge walk. We don't
00:18:05.33\00:18:09.10
quite have enough
room on the set here to do
00:18:09.13\00:18:10.79
much walk or else I
could have you do as go
00:18:11.00\00:18:13.16
around the podium
here, but keep it going or
00:18:13.33\00:18:16.12
else trying to do
five more on each side now,
00:18:16.29\00:18:20.47
but this is an excellent
over all leg work do not
00:18:21.82\00:18:24.66
let your youngster
avoid leg exercises because
00:18:24.69\00:18:28.16
actually it's more
important for them to
00:18:28.19\00:18:30.12
get very strong
structure their lower
00:18:30.15\00:18:32.08
body. I believe then
their upper body, the upper
00:18:32.21\00:18:36.05
body will take of
itself as to they go through
00:18:36.16\00:18:37.99
lot of exercises of
recreation. Okay and I
00:18:38.02\00:18:43.81
think we got one more
on each side that was it,
00:18:43.84\00:18:46.07
that was it. Okay well
start to count and talk
00:18:46.19\00:18:48.28
at same time. Now
we're gonna to do some
00:18:48.31\00:18:50.33
Squats and we had
already do Squats what we're
00:18:50.60\00:18:53.04
gonna to do is gonna
to have the chest up we're
00:18:53.07\00:18:54.81
gonna across the
arms we're gonna to squat
00:18:54.84\00:18:56.77
down we're gonna to
keep the knees over the
00:18:56.90\00:18:58.18
feet just like the
Lunges, the first motion of the
00:18:58.21\00:19:00.93
Squat is actually the
push your hips back like
00:19:01.15\00:19:03.64
your reaching for
chair, but by the same token
00:19:03.71\00:19:05.86
you've got to keep your
chest up. So, I should be
00:19:06.10\00:19:08.88
all keep look at
right the camera, as I Squat
00:19:08.93\00:19:11.22
down alright again
this is 1 if you have to go
00:19:11.32\00:19:14.80
modified not go down
very deep that's okay,
00:19:15.07\00:19:17.28
but this is an excellent
one for you youngsters to
00:19:19.08\00:19:20.94
do and for the
oldsters too. By actually more
00:19:20.97\00:19:25.03
important for the
older people to do this one
00:19:25.06\00:19:26.91
Squat down, lay down
keep the chest up for
00:19:30.73\00:19:37.97
whole time you do
it, I gonna to check form
00:19:38.07\00:19:39.63
here keep going push
your hips back as you do
00:19:39.66\00:19:42.38
it, very good you're
looking good alright. Give
00:19:42.41\00:19:46.80
me 10 more Britney,
okay that looks great Kay
00:19:46.83\00:19:52.51
you're looking good,
both from that very good
00:19:52.54\00:19:55.13
form. We're going down
at till that upper thigh
00:19:55.27\00:19:58.24
is right about parallel
to the floor for more as
00:19:59.08\00:20:02.05
young people that
should be no problem for
00:20:02.17\00:20:04.78
those of the older set
who might not be will get
00:20:04.81\00:20:06.48
down quite that far.
How many more we got?
00:20:06.63\00:20:13.16
Two more, two more
okay there is 1 and 2 now
00:20:14.42\00:20:21.16
we're gonna to go
down and hold it for 10
00:20:21.19\00:20:23.83
seconds 1, 2, 3, 4, 5,
6, 7, 8, 9, 10, or else go
00:20:23.97\00:20:36.11
ahead and lay on your
sides on the floor okay
00:20:36.14\00:20:42.08
bring your grab or
hold it your ankle pull your
00:20:42.35\00:20:44.74
heal up towards
Gluteus Maximus stretch the
00:20:45.83\00:20:47.54
other way gap there
Kay there you go. Now for
00:20:47.57\00:20:51.39
those at home if
you don't have a lot of
00:20:51.59\00:20:52.91
flexibility you might
wondering while your heal
00:20:53.12\00:20:55.43
is not touching your
Gluteus Maximus and it
00:20:55.46\00:20:57.91
might be because you
just having got flexible
00:20:57.96\00:20:59.74
enough, but stay with it
and it should get better.
00:20:59.91\00:21:02.20
You're gonna to hold
it for a five more seconds
00:21:03.36\00:21:05.33
hold your stretch
study it should not hurt,
00:21:06.33\00:21:08.18
it should feel very
comfortable, but yet you
00:21:08.84\00:21:11.10
still you should feel
the muscle your stretching
00:21:11.21\00:21:13.08
okay let's go the other
side and pull it up alright
00:21:13.39\00:21:27.23
when young people
are get into in exercise
00:21:29.69\00:21:31.21
routine that finally
very important to do your
00:21:31.44\00:21:33.61
exercises slow and
control so, you don't get too
00:21:33.64\00:21:38.08
ballistic as if you
do there the chances of
00:21:38.15\00:21:40.38
injuring yourself go up
drastically okay. Let's go
00:21:40.41\00:21:45.64
ahead and try and lay
on your back hold your
00:21:45.67\00:21:50.07
right knee up to
your chest and stretch the
00:21:50.19\00:21:53.87
Hamstring area alright
let's do the other leg now
00:21:54.05\00:22:02.85
activity is like
running and jumping and
00:22:07.54\00:22:09.41
swimming and cycling
all those things rolling
00:22:09.57\00:22:12.48
those who are all
excelling exercises for
00:22:12.98\00:22:14.97
young person to do
Okay go ahead and relax
00:22:15.04\00:22:18.15
alright let's bring
your back up on your feet.
00:22:19.75\00:22:21.20
Okay we're gonna to
come at to the edges of
00:22:23.89\00:22:25.18
platform we're gonna
to do some Toe raises.
00:22:25.34\00:22:27.42
Okay go and put
your hand on my shoulder
00:22:29.94\00:22:32.32
there Kay that will
help you balance okay way
00:22:32.42\00:22:34.65
up okay and way
down way up and way down
00:22:34.77\00:22:40.54
this is important motion
for all people as well to
00:22:41.47\00:22:44.04
keep flexibility of the
ankles one of the things
00:22:44.07\00:22:46.64
that happens to young
people quite frequently
00:22:46.67\00:22:48.57
there is a sprain
their ankles from various
00:22:49.07\00:22:50.75
activities especially
things like Basketball or
00:22:50.96\00:22:53.84
Volleyball things like
that having strong ankles
00:22:54.32\00:22:57.14
when that will help
to prevent some of those
00:22:57.26\00:22:58.79
things, but also, will
help you recovery if they
00:22:58.86\00:23:01.04
do have it. So, doing
the calf raises will be very
00:23:01.10\00:23:04.58
beneficial it will be
in exercise a lot of young
00:23:04.89\00:23:07.26
people will over
look don't do that get on
00:23:07.39\00:23:09.99
there and do some
and you'll find yourself
00:23:10.12\00:23:12.58
making a lot of
progress. For young girls
00:23:12.61\00:23:15.06
exercise is extremely
important, because you
00:23:15.52\00:23:17.99
developing your
Bone Matrix when you're
00:23:18.70\00:23:20.96
young. So, Britney
you why don't miss those
00:23:21.10\00:23:23.15
years where you
developing your bones to make
00:23:23.31\00:23:25.35
sure and you don't
get all crippled over lay
00:23:25.42\00:23:27.57
down in life. So, it's
very important for young
00:23:27.61\00:23:29.48
people especially
young girls to get a lot of
00:23:29.61\00:23:32.46
exercise and it's stay
off the pop. Pop is one
00:23:32.49\00:23:36.30
of the major
contributors to Osteoporosis,
00:23:36.33\00:23:38.45
because of the fast
work acid which does not
00:23:39.01\00:23:40.79
have abnormal
digestive pathway but similar
00:23:40.97\00:23:45.37
chemical structure
to Phosphorus and so,
00:23:47.63\00:23:48.60
Phosphorus and
calcium place since our battle
00:23:48.61\00:23:49.78
and so, you see bunch
of girls drink and a bunch
00:23:50.24\00:23:52.02
of pop and you're
gonna to see a bunch of
00:23:52.05\00:23:53.60
Osteoporosis later
on. Alright, let's go five
00:23:53.63\00:23:59.58
more times way up
and way down and way up
00:23:59.62\00:24:03.74
and way down three
more times last one. Okay
00:24:04.87\00:24:11.67
now let's stretch the
calf area we're gonna to
00:24:11.78\00:24:14.67
do that by stepping
back pressing your heal
00:24:14.70\00:24:16.88
to the floor press
down now lean forward and
00:24:16.91\00:24:21.80
you should feel that
stretch even a little bit
00:24:21.83\00:24:23.43
more, stretch it alright
switch it over. I've seen
00:24:23.63\00:24:34.72
many young people
when they start working out
00:24:34.81\00:24:36.83
at an early age and
they really don't make a
00:24:37.27\00:24:38.90
lot of progress and it
can be discouraging but
00:24:38.93\00:24:41.32
then once they start
getting that all puberty
00:24:41.35\00:24:43.05
and their Hormone
start are really surged and
00:24:44.01\00:24:46.01
they just really
explode up part greater and you
00:24:46.18\00:24:48.55
dells ever expect
them too. So, I really feel
00:24:48.58\00:24:51.03
it's very beneficial
for young people beginning a
00:24:51.17\00:24:53.06
good program right
away okay good. Relax
00:24:53.19\00:24:55.92
okay I've actually like
to do is few crunches so,
00:24:57.50\00:25:00.04
let's get back on your
back there on the floor
00:25:00.08\00:25:02.85
and what we're gonna
to do our crunches and
00:25:04.10\00:25:05.18
we're gonna to put
our hands behind the neck
00:25:05.21\00:25:07.45
this is the important
area is for young people
00:25:08.71\00:25:10.48
okay. We're gonna
to what you gonna do is
00:25:11.41\00:25:12.67
you're gonna to
crunch your abdomen by
00:25:12.70\00:25:14.54
pushing your lower
back to the floor as much as
00:25:14.66\00:25:16.50
possible. When you
set up bring your chin up
00:25:16.53\00:25:18.74
and just come on up
okay go behind your neck
00:25:19.46\00:25:22.59
more there Kay just
get your chin up see how
00:25:22.65\00:25:25.25
Britney is here okay
go and come on up good
00:25:25.41\00:25:28.12
very important keep
that chin up as you come
00:25:28.85\00:25:30.42
forward on your
crunches that's good keep it
00:25:30.64\00:25:33.47
going very good one
of the big problem the
00:25:33.63\00:25:40.96
young people have is
their getting more and
00:25:40.99\00:25:42.66
more Obese by the year
it's a terrible thing how
00:25:42.76\00:25:46.02
many kids are
getting over weight lack of
00:25:46.12\00:25:48.05
exercise of course is a
big part of that, but too
00:25:48.19\00:25:50.92
much television too
much Internet, too much in
00:25:50.96\00:25:53.64
activity non of
regular exercise and way too
00:25:53.83\00:25:57.25
much young junk
food. By working there hold
00:25:57.31\00:26:00.43
their off body and
by working the abdominal
00:26:00.46\00:26:02.12
now will certainly help,
but if you belly is still
00:26:02.29\00:26:05.54
full of Jelly then
having a nice abdominal wall
00:26:05.63\00:26:08.53
you still not going to
show up and all are young
00:26:08.99\00:26:11.32
people want to look
good nobody wants to feel
00:26:11.43\00:26:13.70
like their an odd
ball by being weighable
00:26:13.84\00:26:16.25
weight. So, very
important to get your young
00:26:16.34\00:26:18.21
person in the workout
program especially the
00:26:18.27\00:26:20.49
are gonna to start
having problems of the in fact
00:26:20.52\00:26:22.40
over to Black Hills
one of our Doctor is a
00:26:22.43\00:26:24.75
Pediatrician and so,
we actually want to have
00:26:25.47\00:26:27.88
young persons camp out
there to trying to help
00:26:28.31\00:26:30.95
kids get into the good
eating pattern. Okay so,
00:26:31.16\00:26:34.76
two more and very
good alright. Back up we go
00:26:34.91\00:26:41.21
alright kind Britney I
think that's good, good
00:26:42.37\00:26:44.22
workout thanks a
lot for helping us out.
00:26:44.39\00:26:46.86
For all you youngsters
at home you might have
00:26:49.71\00:26:51.41
great aspirations
about doing some wonderful
00:26:51.94\00:26:53.92
great things.
Certainly there is nothing wrong
00:26:54.13\00:26:56.02
with setting your
goals high and going for it.
00:26:56.07\00:26:58.28
I have a young man I'm
training right now who is
00:26:58.47\00:27:00.67
only 14 years old he get
his already 6, foot 2 230
00:27:00.80\00:27:04.09
pounds and bench
pressing 315 pounds so,
00:27:04.25\00:27:07.31
his gotten much
stronger and you ever thought
00:27:07.34\00:27:08.79
possible but one of
the things I'm trying to do
00:27:08.98\00:27:11.03
with them is first of
all to teach young people
00:27:11.06\00:27:13.27
just a train as hard
as they can not to worry
00:27:13.55\00:27:16.07
about how many pounds
they left or what ever
00:27:16.33\00:27:18.23
and trying to do it for
the right reason. See if you
00:27:18.56\00:27:20.81
doing it just a glorify
our bodies it can be very,
00:27:21.01\00:27:23.65
very frustrating very
discouraging and in all it
00:27:23.68\00:27:25.97
only sets ourselves for
a big fall. But I always
00:27:26.03\00:27:28.22
trying courage young
people and all people that
00:27:28.40\00:27:30.70
whenever we train
we've to do it for the
00:27:30.73\00:27:32.52
right reason and that
is to glorify God with our
00:27:32.64\00:27:35.58
bodies because we're
not our own we are bought
00:27:35.76\00:27:37.93
with the price and
that price is the blood of
00:27:37.96\00:27:40.56
Christ. So, what ever
you do claim to promises
00:27:40.86\00:27:43.36
the Philippians 4:13
which states that I can do all
00:27:43.39\00:27:46.73
things to Christ which
strengthens me. God bless
00:27:46.85\00:27:49.95
you thanks for
joining us. We look forward
00:27:49.98\00:27:51.58
to see you next
time on Body and Spirit.
00:27:51.71\00:27:53.44