The following program
is designed to demonstrate
00:00:02.55\00:00:04.42
simple workouts that you
can use to improve your health.
00:00:04.45\00:00:07.37
Be sure to consult
your physician before
00:00:09.09\00:00:10.69
beginning any exercise program.
00:00:10.72\00:00:13.25
One of the conditions
plugging our young people
00:00:14.20\00:00:16.05
today are eating disorders
unfortunately lot of times,
00:00:16.08\00:00:19.15
we can't really tell
if it's a problem or not.
00:00:19.18\00:00:21.80
We're gonna talk
about how to look forward
00:00:21.83\00:00:23.56
and what to do about it
next on Body and Spirit.
00:00:23.59\00:00:26.88
Hello, I am Dick Nunez
Wellness Director of the
00:00:52.12\00:00:54.11
Black Hills Health
and Education Center.
00:00:54.14\00:00:56.02
Welcome to Body and Spirit.
00:00:56.05\00:00:57.90
Have you ever come across
a teenager that you can tell
00:00:57.93\00:01:01.40
there is something
wrong? They're losing lot of
00:01:01.43\00:01:03.49
weight; they're
losing interest in food or
00:01:03.52\00:01:06.25
everytime they eat they
are disappearing very quickly
00:01:06.28\00:01:09.23
those are real signs that
somebody might be battling
00:01:09.26\00:01:12.30
an eating disorder.
And unfortunately we don't
00:01:12.33\00:01:14.83
really know to do about
it, too often the parents are
00:01:14.86\00:01:17.29
loss for words or they
are trying to explain to the
00:01:17.32\00:01:19.69
child you just killing
yourself by doing this.
00:01:19.72\00:01:22.65
Well, it's much
deeper than that,
00:01:22.68\00:01:24.07
it's actually psychological
problem you can educate
00:01:24.10\00:01:26.51
them all you want and
they maybe able to understand
00:01:26.54\00:01:28.61
that intellectually that
they are hurting themselves,
00:01:28.64\00:01:31.09
but the reality is they
are still gonna go forward
00:01:31.12\00:01:33.67
with it. We're gonna
talk little more about that,
00:01:33.70\00:01:35.84
as we get into
our workout program.
00:01:35.87\00:01:37.42
We're ready to begin now
helping me out today will be
00:01:37.45\00:01:40.01
Jonathan, who works me
at the Black Hills Health
00:01:40.04\00:01:42.46
and Education Center as a
trainer and as a therapist
00:01:42.49\00:01:46.07
and Amy, who goes to
Tamarack Springs Academy
00:01:46.10\00:01:49.44
out there in
Polebridge, Montana.
00:01:49.47\00:01:51.41
We're gonna start out
with some gentle warmups,
00:01:51.44\00:01:53.95
we're gonna do some
arms circles, up and around,
00:01:53.98\00:01:56.39
nice and easy. If you
have trouble getting up all the
00:01:57.69\00:02:00.33
way and up and around just
do what you are comfortable
00:02:00.36\00:02:03.06
with, everybody is
gonna be at different levels
00:02:03.09\00:02:05.61
sometimes when you get
especially some of the older
00:02:05.64\00:02:07.89
people it might be
much harder for them to move
00:02:07.92\00:02:10.52
or to that some type
of shoulder injury and you
00:02:10.55\00:02:14.24
might notice some
clicking and popping at first.
00:02:14.27\00:02:16.33
But as you continue doing
it, you might find yourself
00:02:16.36\00:02:19.08
getting rid of
that, which would be nice.
00:02:19.11\00:02:20.97
Is as long as the clicking
or popping isn't hurting,
00:02:21.00\00:02:23.50
you should be alright if
it is causing discomfort,
00:02:23.53\00:02:25.84
it's something you wanna
have checked out right away.
00:02:25.87\00:02:28.24
Now, let's go the other
direction, up and around,
00:02:28.27\00:02:31.81
up and around, up and
around, and let's do it
00:02:31.84\00:02:38.14
about five more
times, way up and around,
00:02:38.17\00:02:41.67
up and around, up and
around, two more times,
00:02:41.70\00:02:44.90
up, and up. We're gonna
start by working our chest
00:02:44.93\00:02:49.39
area, range of muscles
areas, so what we're gonna
00:02:49.42\00:02:51.80
do is we gonna take a
one hand and we act like
00:02:51.83\00:02:54.10
we actually gonna punch
it. But don't punch yourself
00:02:54.13\00:02:56.40
and you're gonna push
out, give yourself resistance,
00:02:56.43\00:02:58.93
you're bringing across
your body in order to get a full
00:02:58.96\00:03:02.42
contraction at the
pectoralis major because the
00:03:02.45\00:03:05.35
function of the pectoralis
major is to horizontally
00:03:05.38\00:03:08.62
adduct your humerus.
Its sounds kind a technical,
00:03:08.65\00:03:12.10
but the humerus is your
upper arm bone and is all
00:03:12.13\00:03:14.25
that means is we wanna
horizontally adduct to bring
00:03:14.28\00:03:17.10
it towards the center line.
We're gonna do 20 of those,
00:03:17.13\00:03:19.44
Jonathan you're my
counter. How many we on there?
00:03:19.47\00:03:22.19
It's 11. Eleven okay,
the harder you push the more
00:03:22.22\00:03:26.17
you can get out of it,
that's the way we have lot
00:03:26.20\00:03:28.68
of things in life
the more you put into it,
00:03:28.71\00:03:30.30
the more you can get out
of it. So, work at a little
00:03:30.33\00:03:32.70
bit and you will get
yourself a lot more benefit.
00:03:32.73\00:03:35.62
Alright, focus on
your chest as you pushing.
00:03:36.01\00:03:38.99
If you don't feel in
your chest then concentrate
00:03:39.02\00:03:41.82
harder. It's 20 Okay,
switch the other side,
00:03:41.85\00:03:45.17
block the left hand. Push
it way out and we're gonna do
00:03:45.91\00:03:48.56
20 of those. I have one
of the most famous cases of
00:03:48.59\00:03:52.46
anorexia is Karen
Carpenter, very famous singer,
00:03:53.17\00:03:56.37
who had a real battle with
that and I made a television
00:03:56.40\00:03:59.44
movie about her that
shows you are actually coming to
00:03:59.47\00:04:02.31
recovery and meeting with
their parents and having a
00:04:02.34\00:04:05.43
thanksgiving dinner and
they all watching you closely
00:04:05.46\00:04:07.85
to see if she is gonna
eat and she does, and then it
00:04:07.88\00:04:10.11
shows her going up to bed
and then it says freezes on
00:04:10.14\00:04:13.57
her and it's says Karen
Carpenter died at the age
00:04:13.60\00:04:15.25
of 32 due to a cardiac
arrest caused by anorexia
00:04:15.28\00:04:18.76
and bulimia and so. How
many we are there Jonathan?
00:04:18.79\00:04:22.03
Eighteen Eighteen and
one more time, very good.
00:04:22.06\00:04:26.72
Okay, while we're
going, let's continue with some
00:04:26.75\00:04:29.55
exercise there
step out your left foot.
00:04:29.58\00:04:31.75
Reach out your right
hand, grab the wrist,
00:04:32.15\00:04:35.11
pull it back and reach
way out. This time you will be
00:04:35.14\00:04:39.35
working the upper back
area, the latissimus dorsi and
00:04:39.38\00:04:42.40
the other muscles
around the scapula region,
00:04:42.43\00:04:45.12
again you wanna
give yourself some good
00:04:45.86\00:04:47.50
resistance. If you make
it too easy on yourself then
00:04:47.53\00:04:50.43
you are gonna get a whole
lot of that. We gonna do 30
00:04:50.46\00:04:52.27
of these Jonathan, okay
back to the Karen Carpenter
00:04:52.30\00:04:56.34
story. What has happened
to her is she really was
00:04:56.37\00:05:00.55
breaking down her own
lean body tissue. If you do not
00:05:00.58\00:05:03.52
give your body the
energy that needs by eating
00:05:03.55\00:05:06.14
carbohydrates, fruits
and vegetables, whole grain,
00:05:06.17\00:05:08.55
wheat and cereals. You
will actually you have to go
00:05:08.58\00:05:10.53
into a self break down
mode. Vital organs are made out
00:05:10.56\00:05:13.59
of protein and so in order
to get protein the body will
00:05:13.62\00:05:16.52
start breaking down that
vital tissue to give it the
00:05:16.55\00:05:19.26
fuel that needs to
keep it going. Alright,
00:05:19.29\00:05:22.19
how we're at
Jonathan? Twenty six. Alright,
00:05:23.05\00:05:25.73
four more times. Focus
on that upper back as you
00:05:25.76\00:05:29.40
doing it. Thirty Okay,
now let's switch around;
00:05:29.43\00:05:35.52
put your other foot out
in front, put your left arm
00:05:35.55\00:05:38.30
out, grab the wrist,
pull it back, contract back
00:05:38.33\00:05:42.39
and then reach out,
contract back and reach out.
00:05:42.67\00:05:46.46
Alright, 30 of those.
Well what I have found,
00:05:47.92\00:05:51.19
we've helped a lot of
young women tends to have fatter
00:05:51.22\00:05:54.10
women a little bit more
than men, we've help many
00:05:54.13\00:05:56.71
young women get through
that by giving them something
00:05:56.74\00:05:58.99
positive to do. First
of all our exercise is very
00:05:59.02\00:06:01.88
beneficial and get rid of
some eating disorders doing
00:06:01.91\00:06:04.30
something positive
for themselves, and then
00:06:04.33\00:06:06.27
they're looking to go into
any type of self destructive
00:06:06.30\00:06:08.41
behavior or you also get
them into the spiritual walk
00:06:08.44\00:06:12.05
and when they get looking
to honor God with their body,
00:06:12.08\00:06:14.79
then they're not
gonna go again to the self
00:06:14.82\00:06:16.85
destructive behavior. But
you have to understand that
00:06:16.88\00:06:19.40
when they go into an eating
disorders it is one of the
00:06:19.43\00:06:21.17
ways; they could control
the environment around them.
00:06:21.20\00:06:23.89
The thing is really
important is to keep
00:06:23.92\00:06:25.95
expressing your love for
whatever child you believe
00:06:25.98\00:06:28.57
might be going
through this problems.
00:06:28.60\00:06:30.40
How many we had
there? Seven. Okay,
00:06:30.75\00:06:32.56
time to just about right there.
00:06:32.59\00:06:34.72
Alright, now we're
gonna do little stretching.
00:06:36.50\00:06:38.35
Alright, we're gonna put
the hands behind the head,
00:06:38.38\00:06:40.95
push your elbows way
back and smile. Because now we
00:06:40.98\00:06:45.10
are having fun, now
this is an easy part.
00:06:45.13\00:06:47.39
Now you just get to
stretch out, you should feel a
00:06:47.42\00:06:49.86
stretch in your chest area
there and now what you gonna
00:06:49.89\00:06:52.96
do is you gonna reach
across, pull your shoulder
00:06:52.99\00:06:55.58
blades apart and
stretch the upper back area,
00:06:55.61\00:06:59.13
right across those
rhomboids, teres minor
00:06:59.16\00:07:02.93
and teres major,
and infraspinatus, and
00:07:02.96\00:07:05.35
supraspinatus there is
a whole bunch of them back
00:07:05.38\00:07:06.62
there. Alright, hands
behind the head push your elbows
00:07:06.65\00:07:09.70
way back, feel it in
the chest areas, stretch it
00:07:09.73\00:07:13.64
back, breathe while you're
doing it in through the nose
00:07:13.67\00:07:17.34
out through the mouth.
Okay, now bring it across,
00:07:18.12\00:07:21.99
pull the shoulder blades
apart again and enjoy the
00:07:22.33\00:07:27.10
feeling of the stretch. Oh!
You look like you are really
00:07:27.13\00:07:30.04
enjoying yourself, you're
giving yourself a big hug.
00:07:30.07\00:07:32.09
You almost can touch
your fingers back there,
00:07:32.12\00:07:33.85
that's impressive; okay
my arms are long enough to do
00:07:33.88\00:07:37.18
that. Now, what we're
gonna do is we're gonna do some
00:07:37.21\00:07:39.85
upright rows by giving
ourselves some resistance,
00:07:39.88\00:07:42.68
we're gonna grab the wrist
so more to what we're doing,
00:07:42.71\00:07:45.08
we're gonna pull up
and then pull it back down,
00:07:45.11\00:07:48.47
pull up and back down,
pull up and back down, way up,
00:07:48.50\00:07:55.04
way down and we're
gonna do 30 of those Jonathan.
00:07:55.62\00:07:58.77
That's why we're
doing so many reputations is
00:07:59.78\00:08:01.65
because we are only
adding our own resistance
00:08:01.68\00:08:04.69
and this will make sure,
we get a good workout in.
00:08:04.72\00:08:07.33
The only thing I wanna say
about anorexia is especially
00:08:07.93\00:08:11.00
the body will never
get rid of all of his fat.
00:08:11.03\00:08:13.80
It's always gonna hang on
to a certain percentage of it,
00:08:13.83\00:08:16.29
so even if a girl
gets down to 60 pounds.
00:08:16.32\00:08:19.46
She can still pinch fat
and that's just what's gonna
00:08:19.49\00:08:22.12
drive her crazy and she
gonna think, she has to eat
00:08:22.15\00:08:24.23
even less still and
that's really unfortunate and
00:08:24.26\00:08:26.85
of course lot of young
girls will battle both the
00:08:26.88\00:08:29.52
anorexia and the bulimia
together, and all comes down
00:08:29.55\00:08:32.53
to the fact that they feel
like, that they need to look
00:08:32.56\00:08:34.61
better, they need to
look like the famous Hollywood
00:08:34.64\00:08:36.47
actresses and so forth or
a young man they think they
00:08:36.50\00:08:39.54
needed to take steroids
because they need to look
00:08:39.57\00:08:40.93
like some of the men they
see out there in athletics
00:08:40.96\00:08:43.30
and what you don't realize
is the lot of those people
00:08:43.33\00:08:45.57
out there, are really fake
they have had surgery done,
00:08:45.60\00:08:48.50
they are taking steroids
and doing all sorts of various
00:08:48.53\00:08:50.67
things to have that
image of beauty and often times
00:08:50.70\00:08:53.48
when you see some of
the famous actresses without
00:08:53.51\00:08:55.84
their makeup on. Oh, they
look a whole lot different
00:08:55.87\00:08:59.42
and okay. It's
thirty. Thirty of them,
00:08:59.45\00:09:01.50
okay let's switch the
other side. Pull up and down,
00:09:01.53\00:09:05.34
and pull up and
down, and up and down.
00:09:05.37\00:09:09.53
Keep going. And we
know those people with the
00:09:09.56\00:09:11.97
photograph, with the
cameras always looking to take a
00:09:12.66\00:09:14.80
picture of somebody
famous and some of the top
00:09:14.83\00:09:17.53
athletics and even, top
bodybuilders have been seen
00:09:17.56\00:09:20.86
out there on the beach
and they don't look quite same
00:09:20.89\00:09:23.47
as they used to, they
have now big bellies on them.
00:09:23.50\00:09:25.72
So, it always somebody
out there to try and catch you
00:09:25.75\00:09:27.66
looking on oh God, but
don't, don't be bothering
00:09:27.69\00:09:31.14
into the false illusion
that everybody has to have a
00:09:31.17\00:09:33.70
perfect physique
because that's just not the way
00:09:33.73\00:09:35.30
it is. We all have certain
potentials and you really
00:09:35.33\00:09:38.19
have to love yourself for
who you are because you are
00:09:38.22\00:09:40.53
very important, you are
child of God. God created
00:09:40.56\00:09:42.43
you, God doesn't make
jokes. So, all very valuable in
00:09:42.46\00:09:45.74
his side, where
we at? Twenty three.
00:09:45.77\00:09:48.60
And okay, keep it up, each
way down. Keep smiling Amy,
00:09:48.63\00:09:52.96
you are having a good
time there. Lot's of fun,
00:09:52.99\00:09:55.69
get some good exercise
in, okay. Thirty. Thirty,
00:09:55.72\00:10:01.79
now we're gonna do
some shoulder shrugs,
00:10:01.82\00:10:03.72
we're gonna shrug
our shoulders way up and
00:10:03.75\00:10:06.43
we're gonna push
them way down, way up,
00:10:06.46\00:10:08.92
and way down. Men
are very good at is,
00:10:08.95\00:10:12.95
they are very good at
shrugging their shoulders
00:10:12.98\00:10:14.70
when their wife
asks them a question.
00:10:14.73\00:10:16.69
I know, I have certainly
mastered this move on many
00:10:16.72\00:10:19.25
occasion. Okay, shrug
way up, way down, way up,
00:10:19.28\00:10:25.23
way down. Again
we're going for 30 of them,
00:10:25.83\00:10:28.11
you wanna feel the
trapezius muscles work.
00:10:29.19\00:10:31.28
This is gonna feel really
good to a lot of people out
00:10:31.31\00:10:34.72
there because they
don't work the muscles of that
00:10:34.75\00:10:36.76
upper thoracic area and
this is contracting the upper
00:10:36.79\00:10:40.21
aspect of the trapezius,
as you bring those shoulders
00:10:40.24\00:10:42.74
up. I know what
feels good for me.
00:10:42.77\00:10:45.28
How about you Amy
feel good? Oh! Yeah.
00:10:45.67\00:10:47.04
Okay, good, good. She
can talk; I know now she can
00:10:47.07\00:10:50.35
talk. Alright, how
many we had Jonathan?
00:10:50.38\00:10:52.95
Need two more. Okay,
now I'm looking around
00:10:52.98\00:10:55.78
little bit while I'm
doing it. But ideally you do not
00:10:55.81\00:10:58.75
wanna look around while
you're doing your exercise.
00:10:58.78\00:11:00.76
You wanna look straight
ahead because when you turn
00:11:00.79\00:11:02.92
your head to the side
while you are doing a resistance
00:11:02.95\00:11:05.31
exercise, you can hurt
yourself and you don't wanna
00:11:05.34\00:11:07.78
do that because there is a
lot of very intricate nerves
00:11:07.81\00:11:10.81
going through that neck
area. Okay, so where we are
00:11:10.84\00:11:15.51
at we need to stretch
our shoulders, bring it
00:11:15.54\00:11:17.93
acrossed, hold that
steady and you should be feeling
00:11:17.96\00:11:24.01
right in here, feel
it, good, good, alright,
00:11:24.04\00:11:26.68
five more seconds. Okay,
let's go the other direction
00:11:27.31\00:11:31.79
with it and hold
tight. Okay, that's good,
00:11:31.82\00:11:45.28
let's go ahead and go arm
up over the head and pull.
00:11:45.31\00:11:49.12
That's good and now
you should be feeling that
00:11:50.74\00:11:53.02
stretch right in
through the latissimus area.
00:11:53.05\00:11:55.22
You feel it there.
Yeah. Alright, good.
00:11:55.47\00:11:57.41
I know you feel it there,
I don't even wanna ask you.
00:11:59.22\00:12:01.38
Alright, let's switch
the other side and pull.
00:12:01.41\00:12:05.20
It's kind a like
walking and chewing gum at the
00:12:07.24\00:12:08.57
same time there Amy. Yeah. Okay,
00:12:08.60\00:12:11.45
pull it across there
breathe while you're doing it in
00:12:11.48\00:12:14.18
through the nose, out
through the mouth and smile.
00:12:14.21\00:12:16.97
If you can do that at the
same time, I would be very
00:12:17.00\00:12:18.66
impressed. Okay five
more seconds, very good and go
00:12:18.69\00:12:23.82
ahead and relax. Now,
we're gonna start some arm work,
00:12:23.85\00:12:26.92
put you right arm out,
put your left hand over it
00:12:26.95\00:12:30.35
and curl it up and reach
out, curl it up and reach
00:12:30.38\00:12:35.20
out, curl it up and reach
out, very good, 30 of them
00:12:35.23\00:12:41.71
Jonathan. Keep doing
focus on the biceps as you are
00:12:41.74\00:12:45.20
working. When people are
exercising lot of times they
00:12:45.23\00:12:50.68
use excuses not to
continue their exercise program.
00:12:50.71\00:12:54.38
But when they go on the
road, they are not doing
00:12:54.41\00:12:56.29
something. With
these simple exercises,
00:12:56.32\00:12:59.02
people have been
amazed on how much benefit
00:12:59.05\00:13:01.41
they get out of doing this
workout perhaps even though
00:13:01.44\00:13:04.71
it seems to simple. You're
watching at home, you think
00:13:04.74\00:13:07.00
oh that looks easy. Well,
if they look easy, you don't
00:13:07.03\00:13:09.89
find sitting in the
chair, you find out actually up
00:13:09.92\00:13:12.02
doing it or if you are
doing it out really giving
00:13:12.05\00:13:14.17
yourself a good hard
workout, so the harder you
00:13:14.20\00:13:16.84
work, the more
benefit you can get out of it.
00:13:16.87\00:13:18.74
How many we are there
Jonathan? Twenty three.
00:13:18.77\00:13:20.36
Twenty three, 24, good,
25. Start to feel your bicep
00:13:20.39\00:13:25.75
little bit, you see
going already. That's good
00:13:25.78\00:13:28.08
and we got one
more. Thirty. Okay,
00:13:31.43\00:13:33.98
now switch over the
other side, block the wrist,
00:13:34.01\00:13:37.49
curl it up and back
down, curl it up and back down.
00:13:37.52\00:13:41.61
Make sure you keep
your palm up the whole time,
00:13:41.64\00:13:44.79
that's very important
because the biceps function
00:13:44.82\00:13:47.72
is not only to curl, but
you also supinate the wrist.
00:13:47.75\00:13:50.84
Okay, so curl it up,
contract the muscle each
00:13:51.27\00:13:55.62
time and flex it hard. You
will give you good training
00:13:55.65\00:13:58.64
effect on it, curl it up,
each time we work out one of
00:13:58.67\00:14:03.52
the things we're looking
at is to have that feeling
00:14:03.55\00:14:05.84
of well being. We
get this endorphin rush,
00:14:05.87\00:14:08.56
they makes us feel
good about ourselves on
00:14:08.59\00:14:10.69
what we have accomplished
and that comes to the
00:14:10.72\00:14:12.75
workout and when you get
really good of working out.
00:14:12.78\00:14:15.54
You actually get that
endorphin rush before you
00:14:15.57\00:14:18.46
even start. Now, you
might think, well I can just
00:14:18.49\00:14:20.91
think about working out
there. But no you actually
00:14:20.94\00:14:23.00
have to done it a few times
in order to get that effect,
00:14:23.03\00:14:25.94
so you start feeling
really good. You might not enjoy
00:14:25.97\00:14:28.61
while its lasting, but
after it's done, you know,
00:14:28.64\00:14:31.14
wow I feel so much
better. How many we are at?
00:14:31.17\00:14:33.06
Thirty. Thirty, okay now
we're gonna do the triceps.
00:14:33.09\00:14:36.85
Anytime we work a
muscle, we also wanna work the
00:14:36.88\00:14:39.66
antagonistic aspect
of it. So, for the elbow,
00:14:39.69\00:14:43.39
the flexor of the elbow
is the biceps, the extender
00:14:43.42\00:14:47.03
of the elbow is the triceps
and they are both important.
00:14:47.06\00:14:49.96
So, now we're
gonna work the triceps.
00:14:49.99\00:14:51.52
So, you gonna have your
elbow out little bit away
00:14:51.55\00:14:53.91
from you and then
you're gonna block here
00:14:53.94\00:14:56.23
and you're gonna push
down and out little bit as you
00:14:56.26\00:14:59.25
do it. This will help you
to get a full extension of the
00:14:59.28\00:15:02.04
triceps muscle, that's
very important you wanna get
00:15:02.07\00:15:04.43
that full extension. We
want 30 of those Jonathan.
00:15:04.46\00:15:07.51
Focus on what you're
working. Don't just go
00:15:09.90\00:15:12.05
through the motion,
think about I'm contracting my
00:15:12.08\00:15:14.84
triceps each time, flex
them each time you go all the
00:15:14.87\00:15:18.70
way out, flex them,
give yourself the resistance
00:15:18.73\00:15:22.05
and flex them, and
flex them, and flex them,
00:15:22.08\00:15:26.63
good and flex them.
Alright, keep going I know
00:15:26.66\00:15:31.65
it's always a
very staggering thing,
00:15:31.68\00:15:33.73
when people find out that
somebody very close to them
00:15:33.76\00:15:36.60
might be involved
in an eating disorder,
00:15:36.63\00:15:38.64
but again do not panic,
just be with there, support,
00:15:38.67\00:15:42.72
love them or usually some
physiological things involve
00:15:42.75\00:15:45.70
with that as well and you
wanna encourage them to get
00:15:45.73\00:15:48.69
into a healthy life
style pattern and by doing that
00:15:48.72\00:15:51.95
especially getting
involve with the good counselor.
00:15:51.98\00:15:54.51
Okay, let's go and switch
sides. Getting involved with
00:15:54.54\00:15:57.04
some good counseling
and a good spiritual walk,
00:15:57.07\00:16:00.33
you will find great
things happening, lots of
00:16:00.36\00:16:03.15
encouragement
extremely important.
00:16:03.18\00:16:05.17
Alright, keep going push
down, push out, push out,
00:16:05.20\00:16:10.92
contract muscles each
time. We're having fun Amy,
00:16:10.95\00:16:14.23
keep remembering
that. Exercise is fun good,
00:16:14.26\00:16:18.14
keep pushing, push it
out, flex the triceps.
00:16:18.17\00:16:22.93
How many we at? Fourteen.
00:16:22.96\00:16:24.66
Okay, we got to keep
in rhythm there, push out,
00:16:24.69\00:16:30.41
push out, push out,
contract hard, flex it and flex,
00:16:30.44\00:16:37.06
and flex, and flex. How
many more Jonathan? Twenty six.
00:16:37.93\00:16:41.79
Alright, 27, 28, 29 and
30, very good. Okay shake the
00:16:41.82\00:16:50.74
arms out. Okay let's
just stretch the neck,
00:16:50.77\00:16:54.54
tip your head to
this side, stretch over.
00:16:54.99\00:16:58.27
Now go the other way and
feel it stretch and now over
00:16:59.13\00:17:04.83
again stretch and over again
and stretch, one more time,
00:17:14.35\00:17:15.32
over, stretch and last
one back over and stretch.
00:17:15.33\00:17:20.60
Now turn and look over
to the left, hold that, turn
00:17:21.69\00:17:25.99
and look over to the
right and hold that, back to the
00:17:26.02\00:17:30.31
left and hold, and
back to the right and hold,
00:17:30.34\00:17:36.03
and back to the left,
last one and back over to the
00:17:37.06\00:17:40.96
right, good. Alright
let's start some leg action,
00:17:40.99\00:17:46.32
I want you to put your legs
out wide, turn you toes out,
00:17:46.93\00:17:50.20
and we're gonna squat
down. Okay, comeback up
00:17:50.54\00:17:53.66
and we're gonna do
a wide stance squat.
00:17:54.27\00:17:56.82
Okay, when you do it, you
wanna push your hips back.
00:17:56.85\00:17:59.37
As you squat down and I
want you to do 20 of those,
00:17:59.85\00:18:03.86
keep your chest up, do not
let your knees go over your
00:18:03.89\00:18:07.30
feet, you should be able
to look straight ahead right
00:18:07.33\00:18:10.20
out there, as you doing
it and as you do these squats
00:18:10.23\00:18:13.54
you feel it a little bit
in the inside of your thighs
00:18:13.57\00:18:17.05
because of the positioning.
You both looking very good,
00:18:17.93\00:18:21.55
keep it up, nice and
easy. Is it easy Amy?
00:18:21.58\00:18:26.15
Right. Good, it won't
be. It's getting harder,
00:18:26.18\00:18:29.63
It's getting harder; okay
too late, you have already
00:18:29.66\00:18:31.52
spoke your word. Okay,
how many is that Jonathan?
00:18:31.55\00:18:34.28
Eighteen. Eighteen, 19 and 20,
00:18:35.44\00:18:40.27
now we're gonna do little
variety. We're gonna bring
00:18:40.30\00:18:41.88
our feet fairly close,
even little bit closer then,
00:18:41.91\00:18:45.66
then shoulder width and
we are gonna squat down that
00:18:45.69\00:18:48.27
way now. Push your hips
back and we're gonna do 20
00:18:48.30\00:18:52.56
repetitions like that,
very good chest up, squat down,
00:18:52.59\00:18:59.22
down little deeper, down
little deeper Amy. Oh! Yeah,
00:19:00.05\00:19:03.21
now you will enjoy even
more, see how immediately
00:19:03.24\00:19:06.24
the smile came out as
soon as she got down there
00:19:06.27\00:19:08.76
deeper, the immediate
thing, that's what we want to
00:19:08.79\00:19:10.92
see, back get
those endorphin going.
00:19:10.95\00:19:13.78
Now, that when you
exercise hard you automatically
00:19:14.84\00:19:17.69
wanna eat that's why, when
somebody is like breathing,
00:19:17.72\00:19:21.54
if you breathe all your
air out the first thing you
00:19:21.57\00:19:23.69
wanna do is, breathe
back in again and I found that
00:19:23.72\00:19:26.28
when, when young
women are working out hard.
00:19:26.31\00:19:29.15
They're putting so much
effort into their training
00:19:29.18\00:19:31.48
that they don't wanna
purge what they are eating,
00:19:31.51\00:19:33.49
they wanna keep it in
there to help for their recovery
00:19:33.52\00:19:36.03
with their exercise. Okay,
now, get your feet out just
00:19:36.06\00:19:41.31
a little further.
It's as regular stance
00:19:41.34\00:19:43.80
and now you get to do 30
of them. Okay, nice and deep,
00:19:43.83\00:19:47.38
way down Amy like what I
do to you. Okay, very good
00:19:47.92\00:19:55.36
form. Keep the chest
up, keep the chest up,
00:19:55.39\00:19:57.74
you should feel it in
your hips. Keep feel it in your
00:19:58.19\00:20:00.54
legs, as I tell people all
the time if I can chose one
00:20:00.57\00:20:04.18
exercise this is the one
of the most important exercise
00:20:04.21\00:20:07.46
to do because it works
a best variety of muscles
00:20:07.49\00:20:11.70
and it helps the biggest,
strongest muscles of the
00:20:11.73\00:20:13.72
body in those the upper
thighs and gluteus maximus,
00:20:13.75\00:20:17.28
the hip region. So,
that will help you keep firm
00:20:17.31\00:20:20.03
and strong. If you can't
go as far down as these young
00:20:20.06\00:20:23.06
people are, that's okay
if you have to hold on to
00:20:23.09\00:20:26.01
do something that's
okay; just make sure your form
00:20:26.04\00:20:28.72
stays good. I would
like to, Jonathan how many
00:20:28.75\00:20:31.47
you on there? Twenty one. Okay,
00:20:31.50\00:20:32.97
I want you to do a couple
improperly, bend way over.
00:20:33.00\00:20:35.40
This is what we don't
want, so if you cannot look up,
00:20:35.43\00:20:38.78
we don't want you
bending over right down.
00:20:38.81\00:20:40.53
We want you looking up
again do them right again.
00:20:40.56\00:20:42.41
There you go, notice
a big difference there
00:20:42.44\00:20:44.81
and how the back position
is. If you do them wrong,
00:20:44.84\00:20:47.79
then you could
start injuring your back
00:20:47.82\00:20:49.28
and that's what we
don't want, okay. Thirty.
00:20:49.31\00:20:53.23
And now go down
there and hold it,
00:20:53.26\00:20:55.16
okay this is important,
keep your chest up little more
00:20:56.28\00:20:58.89
Amy and we're gonna
hold that for about,
00:20:58.92\00:21:02.02
what do you think
Amy? 10 more seconds, well,
00:21:03.05\00:21:05.96
anytime alright, okay
now we got five more seconds
00:21:05.99\00:21:10.74
to go and there is
3, 2 and 1 and good job.
00:21:10.77\00:21:17.13
Alright, that
feel good. Oh! Yeah.
00:21:17.83\00:21:21.32
Alright, I want you
to lay down on your side,
00:21:22.14\00:21:24.66
go and face each other
and what you're gonna do is,
00:21:25.33\00:21:28.27
is you're gonna grab a
hold of your ankle and pull it
00:21:28.30\00:21:31.01
back. Now, if you
can't reach your ankle that's
00:21:31.04\00:21:33.58
okay. You might not be
able get there first Jonathan,
00:21:33.61\00:21:36.18
just go ahead and get you
pant leg or the back of your
00:21:36.21\00:21:38.41
shoe or whatever. There
are lots of times people have
00:21:38.44\00:21:40.64
to start like that,
they cannot get all way back,
00:21:40.67\00:21:42.80
so do not feel like you
are not accomplishing it.
00:21:42.83\00:21:45.36
If you just have
to grab your pant leg
00:21:45.39\00:21:46.83
because what
you need to work on.
00:21:46.86\00:21:48.53
If that's all the further
you can get is to get more
00:21:48.56\00:21:50.35
flexible. Okay go
and get your ankle again,
00:21:50.38\00:21:52.68
you do not wanna
stretch the point
00:21:54.73\00:21:56.27
where it's uncomfortable.
Your look very comfortable,
00:21:56.30\00:21:58.13
I don't think
there is a problem there.
00:21:58.16\00:21:59.45
Okay, Amy says this is
easy part, I can do this one.
00:21:59.48\00:22:02.77
Alright, let's roll
over the other side,
00:22:03.41\00:22:05.98
now we're gonna
stretch the other leg.
00:22:06.01\00:22:07.89
Okay, pull back, there is
certainly is nothing wrong
00:22:11.76\00:22:17.02
with wanting look good.
I mean, we all wanna look
00:22:17.05\00:22:19.25
good. Nobody wants to get
up in the morning and think,
00:22:19.28\00:22:21.60
oh! I hope my cloths
are colorable on me today
00:22:21.63\00:22:23.90
and the question that
all this men absolutely hate
00:22:23.93\00:22:26.91
for them wives is, is
this make me look fat.
00:22:27.56\00:22:30.75
Oh! Wow, of
course our temptation is,
00:22:30.78\00:22:33.41
if you have had
asked what do you know,
00:22:33.44\00:22:35.07
but that doesn't
score any points.
00:22:35.10\00:22:36.94
But, we all want to look
good. Alright, go and lay
00:22:36.97\00:22:40.38
on your back. Straight
your legs out, okay bring your
00:22:40.41\00:22:44.88
right leg up, bend at the
knee and pull it up towards
00:22:44.91\00:22:47.25
the chest. Now, you should
feel that in the hamstring
00:22:47.28\00:22:52.34
go and pull little
further Amy, I know you are more
00:22:52.37\00:22:54.57
flexible in that. Alright,
now as you pulling up toward
00:22:54.60\00:22:58.54
your chest I want you
to take it to your opposite
00:22:58.57\00:23:01.98
shoulders, start pulling
it toward your the opposite
00:23:02.01\00:23:03.61
shoulder this will get a
little more of the gluteus
00:23:03.64\00:23:05.57
stretch and actually
start to get some of the deep
00:23:05.60\00:23:09.00
lateral rotators of
the hip and those are very
00:23:09.03\00:23:11.50
important muscles to
keep flexible as well.
00:23:11.53\00:23:13.50
In fact lots of people
have back problems simply
00:23:13.53\00:23:16.09
because they have
back flexibility in their
00:23:16.12\00:23:18.20
hamstring area. Alright,
let's switch over the other
00:23:18.23\00:23:20.61
leg now. Pull it up,
pull the way back towards you,
00:23:20.64\00:23:24.95
pull it back. Alright,
keep breathing in through the
00:23:26.38\00:23:32.23
nose, out through the
mouth that will help you relax
00:23:32.26\00:23:36.34
because part of stretching
is to help you to relax.
00:23:36.37\00:23:38.71
Okay, now bring it
across the other side.
00:23:38.74\00:23:40.92
There you go,
pull, five more seconds.
00:23:42.50\00:23:47.34
Jonathan looks relaxed,
you look like you are about to
00:23:47.37\00:23:50.17
fall sleep, alright,
alright bend the knees,
00:23:50.20\00:23:54.61
bend both knees.
Hands behind your neck,
00:23:55.38\00:23:57.73
we're gonna do some
crunches. Hands behind
00:23:57.76\00:23:59.90
the neck here as you come
up, I want you to chin up.
00:23:59.93\00:24:02.46
Okay, go and crunch
up, there you go and down,
00:24:02.49\00:24:05.77
crunch up and down and
do 30 of those Jonathan.
00:24:05.80\00:24:09.50
The abdominal muscles only
have a full range of motion
00:24:09.53\00:24:12.51
and so that's about all
there getting and when you
00:24:12.54\00:24:14.63
do abdominal work make
sure you're pushing your lower
00:24:14.66\00:24:17.35
back to the ground as
much as possible and you are
00:24:17.38\00:24:20.83
trying to shorten
the abdominal area,
00:24:20.86\00:24:22.77
just crunch up, then back
down. By keeping your hands
00:24:22.80\00:24:26.19
behind your neck then
you're not gonna be putting on
00:24:26.22\00:24:28.38
deep pressure upon your
neck area. If you grab behind
00:24:28.41\00:24:32.19
your head then you can
tender to hurt yourself
00:24:32.22\00:24:35.20
by pulling too hard. How
many we on there? Seventeen.
00:24:35.23\00:24:39.63
Okay, blow out as you
come forward that will help
00:24:39.66\00:24:44.49
you to flatten
your abdominal wall,
00:24:44.52\00:24:46.75
you're looking good.
Coming down to the home stretch
00:24:49.12\00:24:52.52
there, blow out
hard Amy, blow out.
00:24:52.55\00:24:55.37
There you go, blow
out, keep smiling though.
00:24:55.40\00:24:58.39
Okay, alright, alright,
I think, I can help both
00:25:00.60\00:25:05.60
you up the same time.
There we go, now we're gonna
00:25:05.63\00:25:08.40
do some calf raises
come over the edge of the
00:25:08.43\00:25:10.41
platform; put your
hand on my shoulder.
00:25:10.44\00:25:13.19
Don't fall off, come
way up high, hold it there.
00:25:13.98\00:25:17.03
Now, go way down low,
way up high and way down,
00:25:17.06\00:25:21.94
way up high and down,
way up high and down, up high
00:25:22.18\00:25:28.63
and hold that, now go
way down and stretch it.
00:25:28.66\00:25:32.15
Now, way up high and hold
it and down low, and way up
00:25:32.65\00:25:37.42
high and down, stretch
down, way up high and down,
00:25:37.45\00:25:43.83
up high, down and
hold, hold it down there.
00:25:44.05\00:25:47.94
Now, we're gonna do 10
fast ones ready, up 1, up 2,
00:25:47.97\00:25:52.04
up 3, up 4, up 5, up 6,
up 7, up 8, up 9, up 10,
00:25:52.07\00:25:59.52
up and hold, then
way down and stretch.
00:25:59.55\00:26:03.10
Way up high and way down,
way up high hold it there.
00:26:03.55\00:26:09.70
Now, 10 more fast ones,
down 1, down 2, down 3, down 4,
00:26:09.73\00:26:15.42
down 5, down 6, down 7,
down 8, down 9, down 10.
00:26:15.45\00:26:21.71
Alright, over here we're
gonna stretch up the calf,
00:26:21.74\00:26:25.60
put the foot back,
press the heel to the floor
00:26:25.63\00:26:27.98
and stretch,
stretch, stretch, stretch.
00:26:29.05\00:26:32.25
Hold it steady and now
we're gonna switch over,
00:26:35.90\00:26:43.39
press it back. There we
go, you should feel that
00:26:44.49\00:26:51.20
stretch in the
back of the calf area.
00:26:51.23\00:26:53.48
It's a good stretch
for the Achilles tendon,
00:26:53.51\00:26:56.16
if you wear lot of
heels this is a very important
00:26:56.19\00:26:58.84
exercise to do, it help
you prevent rupturing an
00:26:58.87\00:27:01.95
Achilles tendon, which
is something you do not want
00:27:01.98\00:27:04.13
to have. Alright, very
good, we're done, thank you.
00:27:04.16\00:27:09.12
Whenever it comes to our
life or whatever we're doing,
00:27:11.57\00:27:14.22
I always try and encourage
people to all things they
00:27:14.25\00:27:16.48
do for the glory of God
and that's something if anybody
00:27:16.51\00:27:19.46
battles in eating
disorder, needs to focus in on,
00:27:19.49\00:27:22.26
realizing that we
are not on our own.
00:27:22.29\00:27:24.24
We are brought with the
price and that price was
00:27:24.27\00:27:26.75
the precious blood of
Jesus and did that for each one
00:27:26.78\00:27:29.60
of us because he wants us
to spend eternity with them,
00:27:29.63\00:27:32.41
so we wanna take care of
our bodies and we wanna make
00:27:32.44\00:27:34.97
sure we do it for the right
reason not for selfish glory
00:27:35.00\00:27:38.42
or for vain pride, we
wanna do it to praise him
00:27:38.45\00:27:41.72
and we want to
remember Philippians 4:13,
00:27:41.75\00:27:44.49
which states: I can do
all things through Christ,
00:27:44.52\00:27:46.98
which strengthens
me, God bless you,
00:27:47.01\00:27:49.10
we look forward to see you
next time on Body and Spirit.
00:27:49.13\00:27:52.09