The following program
is designed to demonstrate
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simple workouts that you can
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use to improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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Heart disease is the
still the number killer for
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men, but guess what
it's also number one
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killer for
women. We're gonna find
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more about it next
on Body and Spirit.
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Hello, I am Dick Nunez
Wellness Director of the
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Black Hills Health
and Education Center.
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Welcome to Body and Spirit.
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The number killer in
our society is still heart
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disease; it's so
unfortunate because too
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many people don't
realize they could prevent
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it. But we use a lot
of excuses not do regular
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exercise. A very
famous sculptor who did a
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monument to the
native of American's, who
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was very fit at the
age of 40 and yet when he
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start working on
the monument, which
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included carving
granite setting up steps, that
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whenever 700 steps.
One time he had go up
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and down seventeen
times, to restarted
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generator. Yet by
the time he was 70 years
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old, he was very over
weight. He starting to
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have heart problems,
we don't realize it hard
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works is not enough
for preventing disease
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and preventing
obesity. We've to have the
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right type of
exercise, regular exercise and
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we're gonna do that
and talk about it right
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here. We're gonna
ready to start now, helping
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me out today will
be Jonathan and Lahey,
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Jonathan works for
me out the Black Hills,
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he's a personal
trainer and therapist and Lahey
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is a student at
Tamarack Springs Academy
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in Polebridge,
Montana, we glad to have Lahey.
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We're gonna start
with some gentle warm-ups,
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so let's do some arms
circles. We're gonna go
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up and around and
we're gonna take a deep
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breathe, expand
the lungs as we come up
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around. Whenever
you battle with heart
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problems, you're
gonna have to go with your
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own phase. So,
anytime during the program, if
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you feel like you
need to stop. Do so, do not
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push yourself too
hard, but if you get into a
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regular exercise
routine. You might be amazed
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it, how much more
you can do. Okay, now
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let's go the other
way, let's go up and around.
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We're gonna come up
and around and up and
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around, if you can't
quite get this much range
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of motion. That's
okay; keep working with
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them, until you do.
If you feel your arms or
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your shoulders popping
a little a bit, as you go
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through it allow
that's part of the equation as
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well. Once you get a
little better at it, you may
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not feel that anymore.
Okay, we're gonna start
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our chest exercise,
by just squeezing our
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hands together here
and we're gonna push
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them out; as you do
it squeeze your chest
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muscle. Alright,
Jonathan I want you to count
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for me. We're gonna
do 20 of them, I'm gonna
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check forearm. Make
sure you're doing it
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properly, so we
wanna feel it work right in
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through here. Keep
that tension on there, as
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you go motion. Okay,
let's puts down just a
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little bit more,
there you go perfect.
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Now we're doing that,
okay let's go down just
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a little bit more
Jonathan good. You
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should feeling that
contracting your packs,
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while you're doing
it. Get those muscles nice
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and strong; get the
circulation going through
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there. Alright,
how many we got there?
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Thirteen. Thirteen
okay think I will join this,
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look like fun. Okay,
exercise is supposed to
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be fun. Now, who
start, I enjoy it.
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I think it is very
funny. It is very funny good,
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okay now we're gonna
go different direction
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with it. We're
gonna go up and pull down,
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push up and down, so
it work in the chest.
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But just kind a hitting
it from little different
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angle, so measure
your muscle group. We try
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and work the bigger
muscle groups first and
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then will proceed to
the smaller ones, as we go
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and Jonathan I hope
you're still counting.
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Because I'm still talking. Ten.
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Anytime you have
heart problems, obviously
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you wanna see your
physician and make sure
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everything is okay
and you're alright to get
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started in exercise
program. That's very
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important, just don't
ignore the disclaimer.
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Pay attention to it;
because you wanna make
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sure you're save as
you go through routine.
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Where we at?
Seventeen. Okay and 18, good
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up last one and let's
put the hands behind the
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head, while we up
there, push your elbows
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way back, stretch the
chest, as you doing it.
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Pull it back and
now we're gonna give
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ourselves a hug, by
bringing it acrossed,
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grabbing our
shoulders, pulling our shoulder
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blades way apart.
Okay, now hands behind the
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head again, push the
elbows back. Feel the
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steady stretch,
don't over stretch it.
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You should be feeling
it in your chest and now
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we're gonna give
ourselves another hug,
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pull it acrossed and
you should be feeling that
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back in your shoulder
blades. Pull it across,
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the middle of the
back, okay and relax. Now,
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let's just join our
hands together in front, we're
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gonna bring them way
back over our head and
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pull them over and
way back and pull over.
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Okay to keep your
elbow slightly bend as you
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do this, reach back
pull over give yourself
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some resistance, as
you come down. Force
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your muscles to
work, as you pull it over.
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This will be working
the muscle of your upper
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back. Make sure
you take a good deep
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breathe, as you go
back and pull over.
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Especially, for those
battling heart disease,
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it's good to learn
how to breathe properly,
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in through the
nose and out through the
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mouth. Deep breathe
in, stretch back, try and
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expand the lungs as
much as you can get the
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diaphragm working
and down. Reach back,
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stretch back and
then down, reach back and
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down. Okay
Jonathan, I want about 10 more
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of them. We seen
incredible turn around
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from people, even I
have seen some staff of
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here at 3ABN, who
are battling a lot of
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problems with, not
being very fit. Can only
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walk about 300 yards
and within three weeks,
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they're walking 10
miles a day. Incredible
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changes, just by
getting a good regular
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exercise program.
Where we had Jonathan?
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Seven. Okay, you
should be feeling that in
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your upper back.
Pull it down and one more
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time, bring it up and
pull it down. Okay, now
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we're gonna stretch
those muscles, let's bring
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the arm up over head
and pull. You guys keep
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doing, let me check
forearms. Let's bring the
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hand up here, Lahey,
right there. It can pull
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right down through
there good, very good.
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Now, if you can't
get a good hold up there,
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because you just not
flexible enough. It's
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okay, just grab the arm
and just pull it as much
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as you can and as you
get more, more fit, it's
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should become easier.
Alright, let's switch the
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other side and pull
it, very good and hold that
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for about five
more seconds. Then we're
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gonna start working
the shoulder area, okay
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go and put it down.
To the shoulders, we're
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gonna have our feet
apart. Bend your knees
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slightly, we're gonna
plaque your hands here.
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We're gonna push up
over head; just like we're
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pushing a weight.
Imagine yourself pressing
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a weight over head.
Now, if you wanna use
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dumbbells right we're
doing this. That's okay,
00:08:00.47\00:08:02.33
but even by just
doing no weights at all.
00:08:03.31\00:08:05.19
You're gonna find that
you're gonna feel, your
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shoulders before it's
done. Press up, press up,
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press up, and now hold
it up there. Now, we're
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gonna do is, is we're
gonna bring the left arm
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down. Push up,
right arm down, push up,
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left arm down and up,
right arm down and up,
00:08:21.24\00:08:25.22
and left and up, and
right and up and left and
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up, right and up.
Now, both together again
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five of them, it's
one and two. Focus on your
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shoulders as you
doing it. Maybe you won't
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have to; because your
shoulders are gonna talk
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to you in just a
moment anyway. Now, left
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arm down and up,
right arm down and up,
00:08:46.43\00:08:49.71
down and up. If you
need to stop at home,
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go ahead. You are
starting to feel that burn
00:08:53.63\00:08:56.04
little too much for
your comfort. Exercise is
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part physical and a
lot mental, because you
00:08:59.12\00:09:01.22
have to feel
comfort what you doing. Now,
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both arms down and
push up and down and up
00:09:03.42\00:09:07.59
and down and up,
two more times up and
00:09:08.50\00:09:13.36
we're gonna go
individual again left arm, right
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arm, left arm, right
arm, left and right, one
00:09:17.55\00:09:26.32
more time left and
right. Now, both arms
00:09:26.38\00:09:30.92
together and up
and up and up, two more
00:09:30.97\00:09:37.51
times up, last one
and up. Oh! Could you feel
00:09:37.79\00:09:43.38
that Lathe? That
you're just a young guy, so if
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you're feeling it, I
could imagine when old
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guys like me are
gonna feel ha. Alright, now
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let's stretch the
shoulder out, bring it acrossed.
00:09:50.77\00:09:53.42
You feel that
stretch, very good. Make sure
00:09:54.97\00:09:59.05
you keep breathing
in through the nose big
00:09:59.20\00:10:00.54
breathe and out, big
breathe and out. Couples
00:10:00.79\00:10:09.46
more seconds bring
breathe and out, alright
00:10:09.52\00:10:12.97
switch it across, pull
this stretching we will
00:10:13.31\00:10:17.11
should help you to rest
the little bit. Focus on
00:10:17.80\00:10:21.16
your breathing,
focus on your breathing,
00:10:21.33\00:10:22.30
in through the nose;
big breathe out through
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the mouth. Keep
your chest cavity, up the
00:10:25.14\00:10:27.84
xiphoid process, a
little protuberance, the
00:10:27.95\00:10:29.93
bottom of the
sternum. You want to have that
00:10:30.00\00:10:31.93
up as much as
possible, okay go ahead and
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relax. Now, we're
gonna do is, is we're gonna
00:10:35.73\00:10:37.77
do some arm work
and the way we're gonna
00:10:37.97\00:10:40.39
do that. As they
we're gonna old body
00:10:40.59\00:10:41.88
building trick, we're
gonna just gonna flex the
00:10:41.98\00:10:43.55
biceps. So, I need to
get, so I know rip up,
00:10:43.62\00:10:46.41
I show here. Reach
out, we're gonna flex
00:10:46.87\00:10:49.23
down, reach out,
flex down and out and flex
00:10:49.46\00:10:53.74
down and out. It's
amazing how much you
00:10:53.92\00:11:00.14
will feel it, by
just doing some basic
00:11:00.17\00:11:02.45
movements and
Jonathan we're gonna do
00:11:02.77\00:11:05.01
twenty of those and
I'm not sure how many
00:11:05.25\00:11:06.49
we've done yet.
Where we are? That was ten.
00:11:06.68\00:11:08.95
Ten okay, alright I
think we can have ten
00:11:09.01\00:11:10.71
more. I better be
able to and squeeze down
00:11:10.92\00:11:17.11
and reach, reach
way out. Flex the biceps
00:11:17.14\00:11:19.87
down, reach way out,
squeeze down and out,
00:11:20.13\00:11:24.64
squeeze down and out.
Where we are? Nineteen.
00:11:25.25\00:11:28.39
Okay and one more
time and let's your arms
00:11:28.50\00:11:31.25
hang down and shake
them out. Alright, let's
00:11:31.40\00:11:33.85
just get a big
breathe, breathe in through the
00:11:33.88\00:11:35.36
nose and out through
the mouth. Breathe in
00:11:35.55\00:11:40.58
and out, very good;
now we're gonna turned
00:11:43.18\00:11:46.43
side ways. At least
I'm, you guys don't have
00:11:46.60\00:11:49.05
do. We're bending the
little bit at the waist.
00:11:49.34\00:11:51.78
I want you to elbows
up and we're gonna push
00:11:52.23\00:11:54.36
them out and backup
and out and up and out.
00:11:54.42\00:12:00.49
Almost like you're
skiing, hey man I don't ski.
00:12:01.50\00:12:04.46
You know, well at
least would I think, I see
00:12:05.96\00:12:08.22
people do. Bend over
the waist little more,
00:12:08.45\00:12:11.32
chest up, as you bent
over, flex the triceps.
00:12:12.31\00:12:15.62
Triceps of the
back your arms, then the
00:12:16.62\00:12:18.86
antagonistic,
antagonistic muscle to the
00:12:19.02\00:12:21.12
biceps, while
shall the muscles we just
00:12:21.31\00:12:23.01
worked. Press it out
and press it out, stay bent
00:12:23.22\00:12:30.30
over, press it out.
Keep your elbows in one
00:12:30.73\00:12:33.82
spot, just like your
elbows are both at right
00:12:34.15\00:12:36.35
into your side, press
it out. Let's give me ten
00:12:36.52\00:12:40.03
more Jonathan, flex
the triceps, flex them and
00:12:40.14\00:12:46.08
flex and flex and
flex. Where we about three
00:12:46.31\00:12:52.64
more. Twenty
nine. Twenty nine, okay,
00:12:52.84\00:12:55.56
okay you count works
so faster mind. That's
00:12:57.06\00:12:58.73
good, have you count
all the time, okay now
00:12:58.86\00:13:02.65
we're gonna do
some leg work. Legs are
00:13:02.73\00:13:05.46
extremely important,
because the legs actually
00:13:05.62\00:13:07.96
work to bring the
Venus blood back up and so
00:13:08.21\00:13:10.82
if you have good
healthy legs, you're gonna
00:13:11.10\00:13:13.07
have good circulation.
If you don't then you
00:13:13.16\00:13:15.91
might have some
pulling down the lower body
00:13:16.10\00:13:18.16
start to get problems
with the circulation, you
00:13:18.86\00:13:21.44
can just have heart
failure. Start getting
00:13:21.47\00:13:23.55
vein problems.
Varicose sprain things like
00:13:23.93\00:13:25.58
that, so having good
strong legs would be very
00:13:25.82\00:13:27.66
helpful. So we're
gonna start kind of easy,
00:13:27.94\00:13:29.72
we're gonna step out
for the side and we're
00:13:29.84\00:13:32.35
gonna stretch
inside of the thigh and you
00:13:32.38\00:13:34.42
should feel this
quadriceps tense, as you
00:13:34.48\00:13:37.26
holding your
position. So, you're stretching
00:13:37.42\00:13:39.35
inside here, you
feeling your tension here.
00:13:39.40\00:13:41.75
Now, we're just gonna
shift to the other side.
00:13:42.14\00:13:43.91
So, now we're feeling
the stretch on the inside
00:13:44.69\00:13:46.25
here. But we're
feeling a tension on this
00:13:46.38\00:13:48.13
quadriceps nice
simple exercise go back in
00:13:48.18\00:13:51.30
forth. Alright, nice
and slowly, keep your
00:13:51.46\00:13:56.41
chest up and then back
over feel the tension on
00:13:56.57\00:14:00.47
your leg. Feel the
stretch on the inside switch
00:14:00.58\00:14:03.86
over, nice and
controlled and over, very good
00:14:04.03\00:14:08.71
and over. Anytime
you feel tired go ahead
00:14:09.11\00:14:16.36
stop and rest, except
for you guys back there.
00:14:16.49\00:14:20.12
I won't anticipate
you having to do that,
00:14:20.63\00:14:22.51
one of the best
ways to deal with heart
00:14:24.44\00:14:25.93
problems prevent
them. Don't get there in the
00:14:26.10\00:14:29.38
first place, so if you
have don't have any yet
00:14:29.55\00:14:31.96
in your good
exercise program and correct
00:14:32.98\00:14:36.22
your dietary pattern.
Start eating lots of foods
00:14:36.46\00:14:39.22
and vegetables,
whole grain, breads and
00:14:39.27\00:14:40.99
cereals and that in
itself will start lowing
00:14:41.09\00:14:44.26
cholesterol levels and
triglycerides, as you do
00:14:44.47\00:14:47.74
exercise what you
will find happening is the
00:14:47.93\00:14:50.72
high density life of
proteins will actually
00:14:50.79\00:14:53.74
start to raise and that
takes cholesterol all the
00:14:54.10\00:14:56.19
system and there low
density life of proteins,
00:14:56.38\00:14:59.03
which are the bad
cholesterols will actually
00:14:59.52\00:15:01.25
go down. I don't
why they called bad
00:15:01.36\00:15:03.13
cholesterol, I think
they gets something wrong
00:15:03.33\00:15:04.91
and what. But the harsh
reality is we didn't have
00:15:07.30\00:15:08.27
any LDL cholesterol
will be dead. So, I really
00:15:08.28\00:15:11.03
don't think of them is
bad, but certainly if you
00:15:11.25\00:15:13.17
have too much LDL
then it's not a good thing.
00:15:13.20\00:15:15.99
Just like if you have
too much glucose or too
00:15:16.28\00:15:18.27
high blood pressure.
There is actually people
00:15:18.45\00:15:20.75
don't die of high blood
pressure, it's wanna get
00:15:20.88\00:15:22.39
zero over zero,
but they start to have
00:15:22.59\00:15:23.81
problems. Okay,
alright relax; now we're
00:15:24.04\00:15:28.84
gonna cross arm,
cross our chest and we're
00:15:28.88\00:15:31.13
gonna do some very
modern squats. Now,
00:15:31.23\00:15:33.24
usually when we do
squats, Jonathan goes
00:15:33.35\00:15:35.66
with regular squat.
We go way down, until
00:15:35.69\00:15:39.09
going back down.
So, the top of thighs is
00:15:39.53\00:15:41.77
parallel to the
ground and the knees over the
00:15:41.99\00:15:44.31
feet, we don't jet
them forward. Okay, go and
00:15:44.46\00:15:46.40
come back up, but in
this case. If I'm dealing
00:15:46.64\00:15:50.34
with people, they
can't do that. So, we're
00:15:50.41\00:15:52.12
gonna do more of the
modified one, so go and
00:15:52.15\00:15:53.80
just do a partial
squat. Okay, so now the legs
00:15:53.94\00:15:57.27
only going to about
this angle here and now
00:15:57.45\00:16:00.10
back up again.
Okay, sit down and back up
00:16:00.38\00:16:04.65
now the important
thing here is to keep your
00:16:05.01\00:16:07.02
chest up. Go ahead
and do improper Jonathan,
00:16:07.09\00:16:09.13
okay we don't want to
get this position. We're
00:16:09.66\00:16:11.28
Bentley over, we
wanna keep ourselves up.
00:16:11.55\00:16:13.81
Keep our chest cavity
up and that will help our
00:16:14.24\00:16:17.00
circulatory response
and so we're gonna do a
00:16:17.17\00:16:19.23
lot of reputations here
and again if you need to
00:16:19.36\00:16:21.97
stop at home, go
ahead. But otherwise just
00:16:22.18\00:16:24.51
will be very
beneficial so, we're gonna do 40
00:16:24.54\00:16:27.08
of them alright.
Yeah. So, go ahead and go
00:16:27.11\00:16:29.01
down, very good and
back up and so Jonathan
00:16:29.18\00:16:34.21
you can lead the path
and Lahey, it's up to you
00:16:34.34\00:16:36.50
to keep phase
alright. Okay. Very good, the
00:16:36.67\00:16:38.96
first motion you
thinking about. When you
00:16:39.05\00:16:40.60
squatting down, is
pushing your hips back,
00:16:40.87\00:16:43.12
this exercise is so
important. Because we
00:16:43.60\00:16:46.02
start to get older, we
start losing that ability
00:16:46.05\00:16:48.21
and for men you don't
wanna loss your gluteus
00:16:48.70\00:16:50.87
maximus muscles.
Too often it look likes,
00:16:50.98\00:16:52.87
somebody is taken a
air ball, they wanna
00:16:53.31\00:16:54.55
each part of the
gluteus maximus and let there
00:16:54.58\00:16:56.77
air and they just not
have nothing left back
00:16:56.80\00:16:58.91
there anymore. But
we don't want just have
00:16:58.95\00:17:00.94
that straight up
and down look, gluteus
00:17:01.08\00:17:02.85
maximus muscles is
therefore for a reason.
00:17:03.06\00:17:04.64
So, we wanna develop
those and doing these
00:17:05.07\00:17:07.21
squats. You just
to think, to do that
00:17:07.37\00:17:09.02
because the gluteus
maximus muscles and if
00:17:09.05\00:17:11.40
you don't know
where they are, those are
00:17:11.43\00:17:13.03
things you sit on
and some of you at home
00:17:13.15\00:17:14.98
might be sitting on
there right now, shame on
00:17:15.14\00:17:16.98
you get of your
gluteus maximus and get
00:17:17.07\00:17:19.09
working. Okay, how many we at?
00:17:19.12\00:17:20.09
working. Okay, how
many we at? Nineteen.
00:17:20.10\00:17:22.20
Nineteen, almost
half way there wows the
00:17:22.76\00:17:24.56
reason I do it. So,
when you talk the people
00:17:24.59\00:17:26.96
about exercise that
I for this happen time
00:17:27.02\00:17:29.52
and time again.
People might play racquetball
00:17:29.55\00:17:31.80
or tennis or lot of
differen activities,
00:17:31.91\00:17:34.17
they still get fat
until they get into regular
00:17:34.37\00:17:36.73
exercise routine.
Where they have rhythmic
00:17:36.77\00:17:38.60
activity to make your
muscle group for 20 to
00:17:38.63\00:17:41.04
30 minutes and then
et into some type of
00:17:41.21\00:17:43.29
resistance program.
Therefore we doing right
00:17:43.47\00:17:45.61
here and I'm
amazed, you know how many
00:17:45.74\00:17:47.61
people call me up or
email me and say. I just
00:17:47.72\00:17:50.85
do fantastic, by
following Body and
00:17:50.93\00:17:52.55
Spirit. I'm in such
a better shape and move
00:17:52.67\00:17:54.38
so much better. So,
even though, it's a very
00:17:54.59\00:17:56.16
simple workout. It
still works and the often
00:17:56.36\00:17:58.49
times, the men in
home where they wants to
00:17:58.90\00:18:00.50
go oh! That look
easy, I can do that,
00:18:00.55\00:18:02.40
no problem. I don't
know, wife say another
00:18:02.51\00:18:04.26
funny track and
they whipping around like
00:18:04.39\00:18:06.23
little puppy
because it works so bad,
00:18:06.38\00:18:07.86
okay, where we are
at? Eight. Okay, I know
00:18:08.12\00:18:10.70
it's getting close.
Okay, now we're gonna go
00:18:10.86\00:18:13.25
down and just pull
back there for about ten
00:18:13.43\00:18:15.58
seconds. Okay, very
good just hold there nice
00:18:15.77\00:18:18.92
and steady, very
good. Looks good Lahey,
00:18:19.00\00:18:21.33
you're doing well,
alright three more seconds.
00:18:21.53\00:18:24.12
I fold this my
prophetic time for up on you
00:18:24.38\00:18:26.14
today. Okay and
relax, now what I want you
00:18:26.34\00:18:30.22
here, you guys use
me as a wall and you can
00:18:30.38\00:18:32.27
be get for something
here. I want you to put
00:18:32.30\00:18:34.22
your hand on my
shoulder and now what you
00:18:34.25\00:18:36.19
can do, is you're
gonna grab your ankle and
00:18:36.22\00:18:38.42
we're stretch your
quadriceps. Now, both
00:18:38.52\00:18:41.58
these guys are very
flexible and so as you
00:18:41.61\00:18:44.14
do this. You might
find yourself having you
00:18:44.27\00:18:46.11
modified. So,
Jonathan shows them, what we
00:18:46.46\00:18:48.06
have to see a lot
of time in our wellness
00:18:48.09\00:18:49.71
program. They have to
just get a hold of their
00:18:49.74\00:18:51.65
pant leg, because they
can't get all the way up
00:18:51.88\00:18:54.52
there and what we
find by end of three weeks,
00:18:54.74\00:18:56.73
they're will be
hold, now they getting hold
00:18:57.16\00:18:58.37
their ankles. So, go
and get your ankle again
00:18:58.44\00:19:00.15
and they are amazed
if they're not gonna foot
00:19:01.75\00:19:03.11
feels like and so
that's, that's exciting for them
00:19:03.31\00:19:05.95
to build get that
flexibility back again.
00:19:06.17\00:19:08.14
Alright, let's switch
the other side now. Okay,
00:19:08.74\00:19:12.39
you're gonna just go
and put your other hand
00:19:12.44\00:19:13.47
on. Okay, watch
behind switch all the
00:19:13.50\00:19:15.63
way around, there
you go and very good.
00:19:15.66\00:19:18.14
When you might find,
one side is easier to
00:19:20.13\00:19:21.86
stretching the other.
Now, it's not a problem,
00:19:22.10\00:19:24.02
because that's part of
all things alright, you
00:19:24.08\00:19:26.40
might have an injury
or you might just feel
00:19:26.43\00:19:28.31
little more flexible
on one side verses the
00:19:28.49\00:19:30.02
other. Not a problem
just keeps working on it;
00:19:30.17\00:19:32.99
alright let's hold
that for about five more
00:19:35.32\00:19:36.47
seconds. Alright,
very good, now we're gonna
00:19:36.72\00:19:41.21
stretch the hamstring
area and the way we're
00:19:41.41\00:19:43.82
gonna do that, is
we're gonna step out. Go up
00:19:43.85\00:19:45.77
on the heel, keep
your chest up and we're
00:19:45.90\00:19:48.40
gonna lean forward
into it and back leg is
00:19:48.43\00:19:50.57
bend and you're feeling
a stretch in the back of
00:19:50.72\00:19:52.55
the leg. Okay, lean
forward little more there
00:19:52.66\00:19:55.69
Lahey, but keep
your chest up, very good.
00:19:55.72\00:19:58.74
You feel stretch back
there, alright, alright
00:19:58.88\00:20:01.80
Jonathan you have
master at this. Jonathan
00:20:02.04\00:20:04.18
does this all the time
with the wellness guest
00:20:04.36\00:20:06.17
so. He's gone to be
pretty good at it, at least
00:20:06.24\00:20:08.33
better be good at it.
Alright, and go ahead and
00:20:08.59\00:20:13.39
stretch stress the
other side now. Okay, step
00:20:13.89\00:20:17.02
out with your right
foot now. There you go
00:20:17.24\00:20:19.75
chest up, very
good Lahey, very good.
00:20:20.01\00:20:22.24
Hold your stretch; you
should be feeling in the
00:20:25.07\00:20:27.34
back of your legs.
But don't go little point
00:20:27.45\00:20:29.67
works, feel extremely
painful. You should just
00:20:29.80\00:20:32.41
feel a nice stretch in
the back of the leg. Okay,
00:20:32.54\00:20:38.65
very good, go ahead
and relax. Now, we're
00:20:39.06\00:20:41.84
gonna come over
here, we're gonna do some
00:20:41.87\00:20:43.50
calf raises. Put
your hand on my shoulder
00:20:43.65\00:20:46.94
again; get your balls
of your feet on the edge.
00:20:47.07\00:20:49.37
Push way up and go
back down, now this is a
00:20:49.90\00:20:53.18
very important
exercise. Because the calf
00:20:53.28\00:20:55.49
muscles which
are also called the
00:20:55.68\00:20:56.92
Gastrocnemius and
those are the muscles on
00:20:57.18\00:20:59.24
the back of your
lower leg. They're actually
00:20:59.27\00:21:01.48
called the second
heart. Because they're help
00:21:01.64\00:21:03.92
push that blood back
up, so by doing regular
00:21:03.95\00:21:06.42
exercise. We help
that Venus blood flow,
00:21:06.62\00:21:08.86
return back up to the
heart, another thing is
00:21:09.27\00:21:11.20
very important to
remember. When you do
00:21:11.33\00:21:12.88
Aerobic exercise,
like walking or swimming
00:21:13.28\00:21:15.80
or jogging or
whatever. But if you have heart
00:21:15.94\00:21:18.08
problems, you may
not wanna be jogging or
00:21:18.11\00:21:19.93
cycling, make sure
you're warm-up and make sure
00:21:20.19\00:21:23.45
you're cool down.
Because if you don't cool
00:21:23.66\00:21:25.64
down, you're gonna
stop abruptly and you're
00:21:25.67\00:21:28.52
heart is gonna say,
hey wait a minute. I was
00:21:28.74\00:21:30.69
haven't help here,
now I also get put all the
00:21:30.78\00:21:32.69
pressure on me and I'm
not like this too much,
00:21:32.82\00:21:35.70
so make sure you
cool down. Because that
00:21:36.16\00:21:37.92
allow your heart
to slow down and your
00:21:38.03\00:21:39.69
legs should be acting
as assistance for that.
00:21:39.90\00:21:42.14
How many reps we're
on? Twenty four. Okay,
00:21:42.88\00:21:44.70
we're gonna go 30,
you might feel those burn
00:21:44.73\00:21:48.97
a little bit. If you
have to stop, you can.
00:21:49.00\00:21:51.03
Otherwise keep
pushing through it, okay we're
00:21:51.81\00:21:56.11
on 30 of them. Now,
we wanna stretch the calf
00:21:56.14\00:21:58.44
area and we're gonna
step back, push the heel
00:21:58.62\00:22:01.61
to the floor and feel
it stretch in the back your
00:22:01.73\00:22:04.79
leg, down the calf
area. It's very important
00:22:04.87\00:22:07.29
also for the Achilles
tendon. So, stretch and
00:22:07.56\00:22:13.51
hold, we're wanting
hold each stretch for
00:22:13.67\00:22:16.04
about ten to fifteen
seconds. Work on your
00:22:16.23\00:22:18.46
breathing as you do
it, now switch the other
00:22:18.59\00:22:21.29
side. Push the
other foot down, chest up,
00:22:21.68\00:22:25.36
the xiphoid process
up; breathe in through the
00:22:26.57\00:22:28.98
nose, out through
the mouth. As you work on
00:22:29.16\00:22:34.07
breathing, as you
breathe out. Focus on
00:22:34.30\00:22:36.05
breathing as
much out as you can,
00:22:36.20\00:22:37.52
automatically
you're body is gonna wanna
00:22:38.03\00:22:39.04
take in a good return
of air. Alright, now let's
00:22:39.17\00:22:42.31
stretch the inside of
the thigh, Jonathan go
00:22:42.46\00:22:44.61
ahead and step out to
this side there. We're
00:22:44.65\00:22:46.66
gonna come up here,
now as you get more and
00:22:46.86\00:22:50.98
more flexible. You
can go lot of further,
00:22:51.01\00:22:53.26
Jonathan is pretty good
this one, so go and ahead
00:22:53.47\00:22:54.85
and go down. So, if
you get that level and you
00:22:54.88\00:22:59.54
know you got
somebody good flexibility.
00:22:59.57\00:23:01.00
Lahey, you don't
wanna go that far, you're
00:23:01.47\00:23:02.89
gonna look far or not
so. You're finally you
00:23:02.92\00:23:05.21
at, okay let's switch
and go the other direction
00:23:05.50\00:23:09.01
and we're gonna hold
that steady. But we've
00:23:14.10\00:23:16.17
seen some really
incredible turn around so
00:23:16.30\00:23:17.96
keep rolled that severe
heart disease, they find
00:23:18.18\00:23:21.33
that they can get so
much better, quicker they
00:23:21.41\00:23:24.42
never thought
possible and so we always
00:23:24.65\00:23:26.64
amazed to see those
transition and it's always
00:23:26.76\00:23:28.61
really exciting for
us as well. Okay, come on
00:23:28.68\00:23:30.87
up, now we're wanna
work the abdominal wall
00:23:30.98\00:23:33.40
and we're gonna do
that by putting our hands
00:23:34.10\00:23:35.37
behind our back and
we're gonna contract our
00:23:35.40\00:23:37.58
abdomen. So, we're
just gonna, contract in this
00:23:37.74\00:23:40.04
position. Okay,
now where we're at this
00:23:40.14\00:23:42.48
position. We're
gonna bend over, then we're
00:23:42.58\00:23:45.54
gonna come up and
then we're gonna lean
00:23:45.57\00:23:47.91
back. We're gonna
contract the abdomen,
00:23:48.09\00:23:50.85
bend over, come up
and lay back. Contract,
00:23:51.66\00:23:57.04
over, up and back,
feel the abdominal fluxes
00:23:58.32\00:24:04.44
as you come forward.
If you simply just go
00:24:04.47\00:24:06.84
through the motions,
you can do this exercise
00:24:06.92\00:24:09.69
and you may not feel
the pain. But if you do
00:24:09.75\00:24:11.98
it properly, you be
amazed as this type of
00:24:12.10\00:24:14.99
effect you can get and
the nice thing about it.
00:24:15.16\00:24:17.79
As you get them
abdominal work, you're
00:24:17.98\00:24:19.74
getting lower back to
work and you not having
00:24:19.77\00:24:21.74
get on the floor.
And especially for lot of
00:24:21.77\00:24:24.02
people with heart
disease, that can be difficult,
00:24:24.14\00:24:26.56
up and then
stretch as you should feel
00:24:29.50\00:24:30.85
abdominal stretch.
Contract, come down, now
00:24:31.06\00:24:35.79
I'm talking is do it,
but I don't you want blow
00:24:35.82\00:24:37.51
out. So, that helps
you contract the abdomen,
00:24:37.68\00:24:41.45
blow out. So,
many men when they do
00:24:43.40\00:24:47.67
abdominal exercise,
they think they need to
00:24:47.79\00:24:49.72
use a lot of weight and
that's a big mistake and
00:24:49.80\00:24:53.05
you know they were
doing is, pushing the
00:24:53.08\00:24:54.25
abdominal wall out
and that's how they want.
00:24:54.38\00:24:56.80
They want their
abdominal wall to be
00:24:57.05\00:24:58.54
holding their
abdominal contents in, back to
00:24:58.63\00:25:01.12
be explaining to
that. Okay, now we're gonna
00:25:01.15\00:25:04.02
do some trunk
rotation, nice and easy. We're
00:25:04.16\00:25:06.08
gonna turn, I do not
advocate side bench at
00:25:06.11\00:25:10.61
all because that will
just try to stick in the
00:25:10.64\00:25:12.65
waist and they
actually is hard on the spine as
00:25:12.68\00:25:14.99
well, but doing some
nice gentle twisting you
00:25:15.08\00:25:18.18
find to be helpful and
turn and also it's nice
00:25:18.25\00:25:24.11
way to cool down.
Because we're almost
00:25:24.40\00:25:26.58
done and turn, one
more time turn. Alright
00:25:26.72\00:25:35.52
good job, we're all
done. One of our favorite
00:25:36.09\00:25:40.73
stories at the Black
Hills is the Benn get to
00:25:40.88\00:25:42.93
a story. Benn had 99
percent blockage going
00:25:42.96\00:25:45.82
to his brain and
was really considered
00:25:45.96\00:25:47.74
inoperable. He got
three major strokes,
00:25:47.77\00:25:49.85
he could barely move.
He was in tough shape,
00:25:50.28\00:25:52.42
he's losing hearing
and the eyesight and
00:25:52.64\00:25:54.51
speech, but 40
short days we saw just an
00:25:54.82\00:25:57.81
incredible transformation.
His family couldn't
00:25:58.22\00:26:00.50
believe that his
speech start coming back, his
00:26:03.07\00:26:04.13
hearing was coming
back, his eyesight was
00:26:04.16\00:26:05.13
getting better.
But the thing was most
00:26:05.14\00:26:06.68
remarkable about
Benn, as he walked 46
00:26:06.85\00:26:09.58
miles. The last week
he was out to our center,
00:26:09.79\00:26:12.08
he was now working
out with weights and feel
00:26:12.57\00:26:14.23
like a whole new
man. But the amazing thing
00:26:14.35\00:26:16.76
is that we went back
and saw his surgeon, the
00:26:16.79\00:26:19.36
surgeon could not
believe what it happen to
00:26:19.49\00:26:21.28
him. He asked to him
Benn what is happened
00:26:21.39\00:26:23.27
to you, they goes,
why just got back from the
00:26:23.38\00:26:25.04
Black Hills Health
and Education Center and
00:26:25.28\00:26:27.07
I've totally change
my lifestyle and so the
00:26:27.10\00:26:29.79
doctor actually
wrote me letter and said I
00:26:30.07\00:26:31.69
don't know, what you
did the Benn, but he is
00:26:31.78\00:26:33.55
cured. He doesn't
need to come see me, unless
00:26:33.91\00:26:36.70
he just wants to
come to me and say hello.
00:26:37.14\00:26:38.53
So, that's one of there
most exciting stories we
00:26:38.92\00:26:40.90
have seen, but yet we
see this all the time.
00:26:40.93\00:26:43.36
People given hope, I
had a man that I saw to
00:26:43.73\00:26:46.47
recent ASI convention
and he said to me, I'm
00:26:46.85\00:26:49.74
off all my
medications. I was on 17
00:26:49.84\00:26:51.83
medications. I had
terrible heart problems
00:26:51.93\00:26:54.14
and now my Blood
pressure is so low.
00:26:54.39\00:26:56.13
It's a 100 over 60 and
yet my doctor was still
00:26:56.62\00:26:59.07
trying to give me
a prescription for
00:26:59.16\00:27:01.34
hypertension
medication and he said why are
00:27:01.54\00:27:03.69
doing this and the
doctor said, well I need
00:27:03.86\00:27:05.48
it, I feel like I'm
doing something for you.
00:27:05.51\00:27:07.34
It just a little
dose and the guy says, why
00:27:07.62\00:27:09.60
should I take them my
blood pressure is fine.
00:27:09.69\00:27:11.48
So, we see these
types of turnaround all the
00:27:11.92\00:27:13.69
time and what we
really try and encourage
00:27:13.84\00:27:15.74
people is to learn how
to relax and enjoy their
00:27:15.84\00:27:18.10
exercise and remember
you do it for the right
00:27:18.24\00:27:20.24
reason because we're
trying to glorify God in
00:27:20.27\00:27:22.49
all the things and we
wanna glorify him with
00:27:22.62\00:27:24.95
our bodies, which
have been brought with
00:27:24.98\00:27:26.61
incredible price and
that are the price of the
00:27:26.83\00:27:28.87
blood of Christ. So,
we wanna glorify him in
00:27:29.13\00:27:31.36
all we do and every
step we take and as we do
00:27:31.50\00:27:34.15
go through that
process, we will find our
00:27:34.18\00:27:36.01
health and improving
drastically and that's we
00:27:36.15\00:27:38.35
go through the
exercise. If we remember the
00:27:38.50\00:27:40.67
promises of the
Bible in Philippians 4:13,
00:27:40.80\00:27:43.55
it says': I can do
all things through Christ,
00:27:43.58\00:27:45.81
which strengthens me;
claim that promises as
00:27:46.05\00:27:48.44
go through your
program you be amaze
00:27:48.47\00:27:50.17
that how much
better you do. God bless
00:27:50.29\00:27:51.97
thanks for joining us.
00:27:52.00\00:27:53.06
We will see you next time.
00:27:53.34\00:27:54.31