Heart disease is
still the number one killer
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in our society today,
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and there are
lots of reasons why.
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We're gonna be exploring
some of those reasons next,
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on Body and Spirit.
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I'm Dick Nunez,
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co-owner, Fit-In-15
personal training systems.
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Welcome to Body and Spirit.
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Today, we're gonna be talking
about the number one killer
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in our society and
that's heart disease.
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It's gone rapid
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because of what
people do to themselves,
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by lifestyle
choices, such as what they eat
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and what they don't do.
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Well, I can't do much about
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what you let slide
down your oesophagus,
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but we can do something about
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helping you get into
a good exercise program.
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So that's where
we're gonna focus on today
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and we will talk
about some of the do's
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and don'ts of eating as well.
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Helping me out today,
will be Mark and Diane
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and I believe
they know each other,
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'cause they are
husband and wife.
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And you have an interesting
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well, titbit for
this, I understand.
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Yeah, my wife and I are
born on the same day, same year
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and she's five
minutes older than me.
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Right.
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Okay, so you married to
an older woman, I guess.
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Yeah, that's right, she is
the older woman in my life.
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Okay, and how long
you've been married?
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And we recently
had our anniversary,
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and it's been 23 years.
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Wonderful.
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Well, glad you could join us
and we're gonna have some fun,
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doing some exercise.
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First thing we do is
warm up, a little bit
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and we're gonna just play,
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we're gonna play
follow the leaders
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kind of like Simon says,
and you just do what I do.
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Okay, what we're gonna do is
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just gonna step to
the side and then back.
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We're just gonna be
warming up our legs,
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'cause legs are
gonna be a big part,
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of circulating the blood,
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and it's important,
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whenever we look
at heart disease,
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to get those leg
muscles very, very strong,
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because the legs act
like your second heart.
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They help the Venous blood flow,
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come back to the heart,
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and if you do a
lot of heart exercise
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and then just stop abruptly,
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the heart has a
problem with that,
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'cause it's gonna wait a minute,
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where'd my helpers go?
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And so there have been people,
who have done a hard run,
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cardiovascular workout
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and have actually
had cardiac event,
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because of the fact
they just stopped abruptly
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and didn't let
themself cool down.
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So warming up, and cooling down
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are very vital
components of exercise,
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this is a very simple move,
but it's getting us warmed up.
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Okay, that's good.
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The premise of our workout
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is generally based upon using
the major muscles of the body
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and that's the
quadriceps, the gluteus maximus,
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and so squats is
best exercise we can do.
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But we have to do them properly
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because squats
can be detrimental,
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if you first of all,
try and go down too deep
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and second of all,
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if you try and jerk
your knees past your feet.
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So we don't want to do that.
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Why don't you come in
little tighter to it, Diane?
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Okay, and so let's
get the feet apart,
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just a little wider
than shoulder width,
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and you have got
to cross your arms,
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and the first movement,
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you're gonna keep your chest up,
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you've got to bend a
little bit at the waist
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and you're gonna
push your hips back.
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Okay, and you're
gonna come back up.
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Okay, you two keep going
and I'm just gonna watch.
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Okay, down, and up,
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and down, and up,
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and down, and up, down, and up.
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Keep going with that pace.
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Okay.
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And this is number
seven. I want 20 of them.
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So you're gonna
be my counter here.
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We get to 20, we'll be done
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and then we'll
move on with next.
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Okay, ten, eleven...
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So you don't have to
count out loud that's okay.
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'Cause I'm gonna probably talk
a little bit more as we do this.
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Okay, focus on pushing
the hips back a little more.
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Push back and try and
keep those knees over the feet.
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Keep those knees over
the feet the whole time.
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Good.
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Keep going.
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And while you finish those up,
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I'm gonna get the towels for us.
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Is that 20?
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Make it 22.
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Okay, overachievers. Okay.
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Here you go,
here's a towel for you.
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Here's a towel for you.
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And we're not throwing them in.
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What we're gonna do is
we're gonna lengthen them out,
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and get them like so,
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and we're gonna do
upper body exercise,
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take them like
this, pull them apart,
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if you tear it in two,
I'll be very impressed.
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Okay, that's it, I want
to act like you're doing,
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you got to bring
it up over your head
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and bring it back down.
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Way up, and then
down, and up, and down.
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Keep yourself standing upright.
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You want your chest up,
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try not to bend
over at the waist
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at all when you come down.
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You wanna stretch
the upper back area,
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and back down.
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And up, back
down, up, back down,
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up, okay, I want
you two to keep going.
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Okay, I want the chest up more,
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keep your chest
up the whole time,
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look straight ahead,
big smile on your face,
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take a big
breath as you come up,
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blow out as you go down, way up,
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stretch back, back down,
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way up, back down,
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up, wanna stretch
through here down,
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back up, little
slower on the way down.
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Good.
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Control those muscles,
focus on what you're doing.
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Keep pulling that towel apart,
pull it apart, pull it apart,
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pull it apart.
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Okay, we want three more.
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Way up, back down,
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way up, back
down, way up, back down.
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Okay.
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Now you're gonna hold
your towel on in front of you,
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as if you're
pulling it apart still.
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And now let's go back
into our squats again.
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Squat down, and back up,
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squat down and
up, squat down and up.
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Okay, you're gonna
be my counter this time.
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No overachievement.
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I wanna know when we get to 20.
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Okay?
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By going back and forth on this,
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we're gonna
keep the heart going,
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that's so important,
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especially when you're
looking at a heart disease.
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The more we can start
circulating that blood,
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the more it's
gonna help keep us free
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from the little
clots, the emboli that cause
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the cardiac events
that people suffer.
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Exercise is such
an important component
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and it raises the
HDL Cholesterol level,
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which acts as a cleaning
system to take the plaque
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and that swells out
of the artery lining.
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It's all good.
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What number
we're on there, Diane?
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Eighteen,
nineteen, twenty. Okay.
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Okay, good.
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Okay, we still have our towels,
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we're gonna bring it up
to our shoulders like this,
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and we're gonna
be pushing up now,
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and bring it back down.
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Up and down.
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Okay, keep going.
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Okay, when
you're doing this one,
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again you want your
chest up, stand up straight.
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Wanna try and keep
the xiphoid process,
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which is little
bony protruberance
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in the bottom of your
sternum up high as you can.
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Okay, you want your head
up, looking straight out.
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Okay, big breaths of air.
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Go way up high,
bring it back down
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and we're
focusing on the shoulders.
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Pull it apart.
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Okay, when we get to the top,
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we want to be way
up here at the top.
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Then back down, then way up.
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Good posture.
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Up, back down,
pull the towel apart,
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push it up, bring it down,
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push it up, bring
it down, push it up,
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bring it down, keep going.
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Looking good.
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Lots of air, lots
of air, big breaths.
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Okay, try and
stretch back, one more.
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There you go. Down, back up.
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Down, back up.
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Down, back up.
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Okay, hold the towel
on front of you again.
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Guess what we get to do now.
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Jumping Jacks.
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Squats. Let's go.
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Oh, more squats.
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Okay.
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Up and down.
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Now one of the
things that happens
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especially for women,
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is they tend to lose some
of their upper body strength.
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So that's why it's
really important to work on that
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because it's so, so good
for that upper body posture.
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Okay, let's go a
little bit slower.
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Starting to feel
your legs at all yet?
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Oh, yeah. Okay, what about you?
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Starting to feel
those legs a little bit?
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Yeah. Oh, yeah.
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Looking good. Looking good.
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Okay, is that 19?
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Eighteen. Okay.
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Two more reps.
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Down and up, down and up.
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Okay, let's take little rest.
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We're gonna do
deep breathing here.
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In through the nose,
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big breath, out
through the mouth.
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Big breath.
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Good. All right.
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Bring your towel up.
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You got to come to
the chest and press out.
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Do it under control.
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Focus on your chest muscles.
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Keep yourself in a
really good posture.
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Out control, bring
it back, push it out.
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Keep the chest
up the whole time.
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Chest up.
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Head up.
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Breathe in as you bring it back,
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blow it out as you got out...
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and keep your chest
up, even at the end.
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So when you push out,
you still want your chest
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under contractive position.
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Keep pulling on your towel,
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push it out, push
it out, push it out.
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Five more times.
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And push, and
push, and push. Good.
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Hold out there we're gonna do
one more round of squats, okay?
00:10:40.80\00:10:43.91
Let's go for it.
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Squats are a
great compound exercise.
00:10:47.54\00:10:50.88
They work the Gluteus Maximus,
they work the Hamstrings,
00:10:50.91\00:10:54.02
they work the Quadriceps,
they work your lower back,
00:10:54.05\00:10:58.42
and they certainly
work your heart and lungs.
00:10:58.45\00:11:00.96
Keep that blood circulating.
00:11:00.99\00:11:03.59
Very important.
00:11:03.63\00:11:04.96
Remember to keep
your knees over your feet.
00:11:06.03\00:11:08.66
Push your hips
back as your squat.
00:11:10.07\00:11:12.17
Okay, little
slower, little slower,
00:11:13.30\00:11:15.00
we're getting a
little fast there.
00:11:15.04\00:11:17.64
How many are we on, Diane?
00:11:17.67\00:11:19.01
Sixteen, seventeen...
00:11:19.04\00:11:21.78
Eighteen...
00:11:21.81\00:11:23.14
Almost done.
00:11:23.18\00:11:24.51
Nineteen, twenty.
00:11:24.55\00:11:27.92
Okay? Twenty.
00:11:27.95\00:11:29.28
All right.
00:11:29.32\00:11:30.65
I'm gonna hold the
towels for a moment.
00:11:30.69\00:11:32.05
Now what I want you to do is
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we're gonna
stretch those muscles out.
00:11:33.46\00:11:35.82
So you're both
gonna come over by me
00:11:35.86\00:11:37.19
and you're gonna
use me as a wall.
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You're gonna put one hand on me
00:11:38.59\00:11:40.10
and you're gonna
stretch that, your right leg,
00:11:40.13\00:11:42.40
so go and put your
left hand on my shoulder,
00:11:42.43\00:11:44.73
okay, bring your
leg up, like this
00:11:44.77\00:11:47.07
and grab a hold of your ankle
00:11:47.10\00:11:48.44
and you're gonna
stretch quadriceps there, okay?
00:11:48.47\00:11:50.61
You're gonna do the same thing.
00:11:50.64\00:11:51.97
Now get your left, okay?
00:11:52.01\00:11:54.54
This is called,
'the flamingo drill.'
00:11:56.95\00:11:59.65
See how good you
can stand on one leg
00:11:59.68\00:12:01.32
and hold your other.
00:12:01.35\00:12:02.68
Should feel it
stretch in the quadricep.
00:12:03.79\00:12:05.59
Yeah, I do.
00:12:05.62\00:12:07.02
And we hold the
stretch for around 15 seconds.
00:12:09.22\00:12:12.59
We're looking good.
00:12:12.63\00:12:14.43
Breathe, as you're doing it.
00:12:14.46\00:12:16.20
All right, put it
down, now switch legs,
00:12:18.43\00:12:20.54
so go ahead and
face the other way.
00:12:20.57\00:12:22.70
Okay.
00:12:22.74\00:12:24.07
There you go.
00:12:24.11\00:12:25.44
Pretty good.
00:12:26.47\00:12:27.81
Exercise, it's important to
do with strength stimulation,
00:12:30.48\00:12:34.22
but also work
on the flexibility,
00:12:34.25\00:12:36.32
and then of course,
cardiovascular exercise,
00:12:36.35\00:12:38.25
which again is so
important for heart disease.
00:12:38.29\00:12:41.16
Also should mention that
00:12:41.19\00:12:42.59
if you drink at least
three glasses of water,
00:12:42.62\00:12:45.19
you might actually
want to drink more than
00:12:45.23\00:12:46.56
but if you don't get at least
three glasses of water a day,
00:12:46.59\00:12:48.60
it's just as high as
risk factor for heart disease,
00:12:48.63\00:12:51.13
as having high cholesterol.
00:12:51.17\00:12:53.34
Okay, good.
00:12:53.37\00:12:54.70
All right, now
what we're gonna do is,
00:12:54.74\00:12:56.07
we're gonna step out
00:12:56.10\00:12:58.37
and you're gonna
learn forward, chest up,
00:12:58.41\00:13:01.71
the back leg is
bent, this leg is straight
00:13:01.74\00:13:04.45
and you lean forward into it
00:13:04.48\00:13:05.88
and you should feel it
stretch in the hamstring area.
00:13:05.91\00:13:09.12
So you're feeling the
stretch at the back of your leg?
00:13:09.15\00:13:10.59
Oh, yeah.
00:13:10.62\00:13:12.59
This is very important
as well, especially for men,
00:13:12.62\00:13:15.59
who tend to get very inflexible
in the hamstring area,
00:13:15.62\00:13:18.73
and that will
cause a lot of problems
00:13:18.76\00:13:20.70
with lower back issues.
00:13:20.73\00:13:22.33
So stretching
out those hamstrings,
00:13:22.36\00:13:23.90
very important.
00:13:23.93\00:13:25.27
Okay, then let's switch.
00:13:27.87\00:13:29.70
Other leg out, okay,
chest up, bend over the waist.
00:13:30.91\00:13:35.54
Stretching
should not be painful.
00:13:38.25\00:13:40.28
We're not trying to
see how far we can go,
00:13:40.32\00:13:42.42
and still endure the pain.
00:13:42.45\00:13:43.95
We wanna get to a,
a good stretch spot
00:13:43.99\00:13:47.26
where you feel the stretch,
it should be comfortable,
00:13:47.29\00:13:49.62
it should
actually feel quite good.
00:13:49.66\00:13:51.33
Okay, good ahead and relax.
00:13:53.13\00:13:56.06
Here's your towel again.
00:13:57.17\00:13:58.50
Thank you.
00:13:58.53\00:13:59.87
Now we're gonna
do a bicep exercise.
00:14:00.87\00:14:04.27
You're gonna take
your towel, palms up,
00:14:04.31\00:14:06.98
just keep pulling it
apart, we're gonna curl it up,
00:14:07.01\00:14:09.21
we're gonna go down.
00:14:09.24\00:14:10.75
Curl up and down, curl it, down.
00:14:10.78\00:14:14.88
We're just
treating it like a Barbell.
00:14:14.92\00:14:16.79
Curl up and then down.
00:14:16.82\00:14:18.35
Let's do it slowly.
00:14:18.39\00:14:20.12
Contract your
biceps as you curl up.
00:14:20.16\00:14:24.86
And curl, and curl,
00:14:24.89\00:14:29.46
curl it up.
00:14:29.50\00:14:31.67
And curl, reach
all the way down,
00:14:31.70\00:14:33.64
curl up and down
00:14:33.67\00:14:36.40
and curl and
down, curl and down.
00:14:36.44\00:14:40.78
Go down under control,
curl it up, curl it up.
00:14:43.24\00:14:48.95
It's amazing how
something as simple as a towel
00:14:48.98\00:14:51.29
can start making
the muscles tired.
00:14:51.32\00:14:53.09
Oh, yeah. Yes.
00:14:53.12\00:14:56.26
On Body and Spirit
00:14:56.29\00:14:57.63
we try and make it
simple for everybody.
00:14:57.66\00:14:59.19
So when people say,
00:14:59.23\00:15:00.56
"Well, I don't
have the equipment..."
00:15:00.60\00:15:01.93
Well, most people have a towel.
00:15:01.96\00:15:03.47
Most people have a chair
00:15:03.50\00:15:04.83
and that's about as
complicated as we get.
00:15:04.87\00:15:06.40
MARK: Amen.
00:15:06.43\00:15:09.77
Okay we're gonna
do it five more times.
00:15:09.80\00:15:11.57
There's one, two,
00:15:11.61\00:15:15.14
three, four and five.
00:15:15.18\00:15:19.88
Now, I can still
curl quite a bit of weight
00:15:19.91\00:15:22.08
even at my advanced years,
00:15:22.12\00:15:23.99
but yet even still,
just using the towel,
00:15:24.02\00:15:26.79
I can still feel
my biceps working.
00:15:26.82\00:15:29.19
So, range of motion,
00:15:29.22\00:15:30.96
even though it's
just for the towel,
00:15:30.99\00:15:32.33
it's still gonna help you out.
00:15:32.36\00:15:33.70
Okay?
00:15:33.73\00:15:35.06
Now we're going to
do a tricep exercise
00:15:35.10\00:15:36.46
and we're gonna use
ourself as resistance,
00:15:36.50\00:15:38.83
so we're gonna bring,
00:15:38.87\00:15:40.37
get your hands about
probably six inches apart.
00:15:40.40\00:15:44.54
Okay, and we're gonna bring
the right arm into the chest,
00:15:44.57\00:15:48.01
get the elbow out so
it's pointing straight out,
00:15:48.04\00:15:50.58
and then we're
gonna come out with it,
00:15:50.61\00:15:52.18
and we're gonna use the
other arm as our resistant.
00:15:52.21\00:15:56.28
So square your body
up a little more, okay.
00:15:56.32\00:15:58.69
Then, we're gonna
come way out here like that
00:15:58.72\00:16:01.52
and get this
elbow up little more.
00:16:01.56\00:16:02.99
Okay.
00:16:03.02\00:16:04.39
Okay, and then out.
00:16:04.43\00:16:06.70
Okay, out here and
then bring it back.
00:16:06.73\00:16:10.53
Keep that over there.
00:16:10.57\00:16:11.90
Okay back out.
00:16:11.93\00:16:13.27
There you go.
00:16:16.74\00:16:19.77
Okay? Okay.
00:16:19.81\00:16:21.14
That's working.
00:16:21.18\00:16:22.51
Okay.
00:16:22.54\00:16:23.88
The nice thing about
exercise is we can modify it
00:16:23.91\00:16:25.78
for physiological variability,
so the way I was showing you,
00:16:25.81\00:16:28.95
wasn't working, real well,
00:16:28.98\00:16:30.89
so she found a way
that works for her.
00:16:30.92\00:16:33.05
So you adjust!
00:16:33.09\00:16:34.72
And that's the great
thing about exercise.
00:16:34.76\00:16:36.76
Physiological variability,
you just work with it, okay?
00:16:36.79\00:16:39.89
Right.
00:16:39.93\00:16:41.26
I was trying to
make fitness simple,
00:16:41.30\00:16:43.06
people always want to
try and make it complicated,
00:16:43.10\00:16:45.13
I'm just trying to simplify it.
00:16:45.17\00:16:47.24
Okay let's do two more.
00:16:47.27\00:16:48.64
Okay, now we're gonna
switch to the other side.
00:16:52.07\00:16:54.91
So now you're
gonna take it this way,
00:16:54.94\00:16:56.54
with your left arm
out, left elbow's out,
00:16:56.58\00:16:59.71
so go and just turn your
body, okay, there you go,
00:16:59.75\00:17:03.15
and however you made that work,
00:17:03.18\00:17:04.55
you just go ahead
and do it that way again.
00:17:04.59\00:17:06.76
Good, good,
good, very good. Okay.
00:17:06.79\00:17:09.12
Good Mark, good.
00:17:09.16\00:17:12.63
The important thing is to get
the contraction of that tricep,
00:17:12.66\00:17:18.03
and then you're
using the other arm,
00:17:18.07\00:17:19.47
to give yourself resistance.
00:17:19.50\00:17:20.84
Very good.
00:17:23.71\00:17:25.04
And let's go five more times.
00:17:28.04\00:17:29.51
Contract, bring
it back, contract,
00:17:29.54\00:17:32.31
keep that elbow
pointed out, Mark.
00:17:32.35\00:17:34.52
There you go, keep
it pointed out there.
00:17:34.55\00:17:37.82
Good, okay.
00:17:40.82\00:17:42.99
You may have the towels.
00:17:43.02\00:17:45.73
All right.
00:17:45.76\00:17:47.90
Now we're gonna do
something for our calves.
00:17:47.93\00:17:50.73
I want you to put one foot back.
00:17:50.77\00:17:53.57
Okay let's switch
over to your right,
00:17:53.60\00:17:55.27
there you go and
you push up on the toe,
00:17:55.30\00:17:58.84
and then way back
down and up on the toe,
00:17:58.87\00:18:02.14
back down, way up, down,
00:18:02.18\00:18:05.81
way up, down.
00:18:05.85\00:18:09.55
All right keep going, I
think that's number five.
00:18:09.58\00:18:11.79
Let's go 20 again.
00:18:11.82\00:18:14.99
The calf muscles are
called, 'the second heart',
00:18:15.02\00:18:18.59
and again the
legs are very important
00:18:18.63\00:18:20.93
for helping the
venous blood flow back,
00:18:20.96\00:18:23.93
and when you don't
have good leg development,
00:18:23.97\00:18:26.33
that's when
people started developing
00:18:26.37\00:18:27.90
the varicose veins and so forth,
00:18:27.94\00:18:29.30
'cause you get
pulling down there.
00:18:29.34\00:18:31.01
But stimulating the
legs, very important,
00:18:31.04\00:18:33.21
helps the
circulation of the body.
00:18:33.24\00:18:34.98
Good strong legs
will keep you going,
00:18:35.01\00:18:37.41
help you move
around, get up and down,
00:18:37.45\00:18:39.11
do the things you enjoy doing.
00:18:39.15\00:18:40.52
It's one thing to get older,
00:18:40.55\00:18:42.22
but having an active life
is so extremely important.
00:18:42.25\00:18:45.95
A Lot of people
remember Jack LaLanne.
00:18:45.99\00:18:47.82
Well, He has since
passed at about the age of 96,
00:18:47.86\00:18:51.33
but at the age of 90, he
swam 26 miles underwater.
00:18:51.36\00:18:56.30
Pretty incredible. It is.
00:18:56.33\00:18:57.93
Okay, how many was that?
00:18:57.97\00:18:59.30
I don't, I can't remember.
00:18:59.33\00:19:00.67
Okay, let's go and switch.
00:19:00.70\00:19:02.80
And actually he worked
out, the day before he died.
00:19:02.84\00:19:05.91
Oh.
00:19:05.94\00:19:07.81
Okay, and then ended
up dying of Pneumonia.
00:19:07.84\00:19:11.35
And of course Jack was a
big proponent of healthy eating
00:19:18.32\00:19:21.26
and that's the thing
that people don't understand,
00:19:21.29\00:19:23.36
when we eat healthy food,
00:19:23.39\00:19:24.83
our body wants to
regenerate itself.
00:19:24.86\00:19:27.10
When we eat unhealthy
food, our body degenerates.
00:19:27.13\00:19:30.50
And so much of what people do
00:19:30.53\00:19:31.93
and one of things
I always tell people,
00:19:31.97\00:19:33.64
is get rid of
your microwave oven.
00:19:33.67\00:19:35.64
When people put
food in a microwave oven,
00:19:35.67\00:19:38.47
it seizes to be food.
00:19:38.51\00:19:41.24
Food has to have
the essential elements
00:19:41.28\00:19:44.35
that will keep you going, okay.
00:19:44.38\00:19:45.88
I think we're good there.
00:19:45.91\00:19:47.75
All right.
00:19:47.78\00:19:49.65
Now what I'd like you to do is,
I'm gonna get the mats for you,
00:19:49.68\00:19:52.45
and we're gonna do
some abdominal exercise.
00:19:52.49\00:19:54.52
So there you go, go
and lay it out right here,
00:19:57.36\00:20:00.63
and there's yours Mark.
00:20:00.66\00:20:02.20
Okay.
00:20:02.23\00:20:03.57
We'll have you lay
down on your back's there.
00:20:03.60\00:20:05.37
Okay, and you're
gonna have your knees bent,
00:20:10.64\00:20:12.94
your feet will be on the floor
00:20:12.97\00:20:15.31
and when we do the
abdominal exercise,
00:20:15.34\00:20:16.98
I want you to have
your hands behind your neck,
00:20:17.01\00:20:19.68
okay, and then
when you crunch up,
00:20:19.71\00:20:21.88
you're gonna try and lift your
chin up towards the ceiling.
00:20:21.92\00:20:25.02
Okay, so go and come up.
00:20:25.05\00:20:27.36
Okay, once again,
00:20:27.39\00:20:28.89
I don't want you
to pull on your heads,
00:20:28.92\00:20:31.09
once you have your
hands behind your neck
00:20:31.13\00:20:33.19
and then when you come
up, I want your chin up
00:20:33.23\00:20:34.73
towards the ceiling.
00:20:34.76\00:20:36.10
There you go, like that.
00:20:36.13\00:20:37.47
Okay.
00:20:37.50\00:20:38.83
So chin up towards
the ceiling more, there.
00:20:38.87\00:20:40.20
Now back down.
00:20:40.24\00:20:41.74
Okay blow out as you
come up, and then back down,
00:20:41.77\00:20:45.61
you're gonna have to
come up quite some far there.
00:20:45.64\00:20:47.01
Diane. Come up.
00:20:47.04\00:20:48.38
Now back down,
come up, back down.
00:20:48.41\00:20:53.88
Up, okay, go and
keep going like that.
00:20:53.92\00:20:56.58
It's very important to blow out,
00:20:56.62\00:20:58.79
as you start coming up,
00:20:58.82\00:21:00.16
'cause you wanna
draw your abdomen in,
00:21:00.19\00:21:01.66
and try and
encourage it to do that.
00:21:01.69\00:21:03.83
When people lose
their abdominal development,
00:21:03.86\00:21:06.76
their abdominal muscle
or the abdominal content
00:21:06.80\00:21:09.56
tends to pooch out,
00:21:09.60\00:21:12.40
and just by having good posture,
00:21:12.43\00:21:14.80
you gain those
muscles toned back up again.
00:21:14.84\00:21:17.11
You'll find yourself,
00:21:17.14\00:21:19.24
starting to get your shape back.
00:21:19.27\00:21:20.61
Okay, don't, try
not to come up to far.
00:21:20.64\00:21:22.04
Okay, just right there,
that's good, right there.
00:21:22.08\00:21:24.75
Up, right there,
good, that's plenty.
00:21:24.78\00:21:27.98
The abdominal muscle only
has a four inch range of motion,
00:21:28.02\00:21:30.49
it doesn't cross a joint.
00:21:30.52\00:21:32.19
So in order for us
to get up past there,
00:21:32.22\00:21:34.76
we gonna have to
use the hip flexors.
00:21:34.79\00:21:37.33
Okay, so we don't wanna do that,
00:21:37.36\00:21:38.79
so we're just
gonna do the crunch here,
00:21:38.83\00:21:41.56
and crunch, and crunch up.
00:21:41.60\00:21:47.14
Okay, both of you back up.
00:21:47.17\00:21:48.97
Okay, now up to
the crunch position,
00:21:49.00\00:21:51.27
okay crunch up and hold it,
00:21:51.31\00:21:54.28
back down, up and hold it,
00:21:54.31\00:21:58.78
back down, one more time.
00:21:58.81\00:22:01.32
Up, back down.
00:22:01.35\00:22:04.72
Okay turn over
your hands and knees
00:22:04.75\00:22:07.42
facing out towards the front.
00:22:07.46\00:22:09.09
Okay, so you're just
there on your hands and knees.
00:22:14.33\00:22:19.10
Okay, what I'd like you to do is
00:22:19.13\00:22:20.60
put your right arm out straight,
00:22:20.64\00:22:23.14
okay, now you got
that part, no problem.
00:22:23.17\00:22:26.17
Okay, now were
gonna complicate it.
00:22:26.21\00:22:27.81
Put your left leg out straight.
00:22:27.84\00:22:30.88
Good and just hold that.
00:22:30.91\00:22:34.08
Okay.
00:22:34.12\00:22:35.45
Try and bring this leg
up just a little bit higher.
00:22:35.48\00:22:37.02
There we go, good.
00:22:37.05\00:22:39.05
Hold that position.
00:22:39.09\00:22:40.86
Seems simple enough,
00:22:40.89\00:22:43.26
but it'll definitely give
you little bit of a test here,
00:22:43.29\00:22:45.96
just a moment,
00:22:45.99\00:22:47.90
this is really good
for your lower back,
00:22:47.93\00:22:49.56
for your core training.
00:22:49.60\00:22:50.93
Okay, bring it back down, okay,
now let's go the other way.
00:22:54.87\00:22:58.64
Left arm out, right leg out.
00:22:58.67\00:23:01.74
Very good, very good.
00:23:04.41\00:23:07.42
Hold it there.
00:23:07.45\00:23:09.15
And it's not
unusual for one side
00:23:09.18\00:23:11.09
to be little more
difficult than the other,
00:23:11.12\00:23:12.45
so that's not a problem.
00:23:12.49\00:23:15.39
Okay, hold it tight.
00:23:15.42\00:23:16.76
Okay, that's good, all right.
00:23:20.16\00:23:23.37
Go ahead and
just sit on your mat
00:23:23.40\00:23:24.73
facing out to the front.
00:23:24.77\00:23:27.90
Okay, now have your
legs on in front of you.
00:23:27.94\00:23:32.57
Okay, now what we're gonna do
is I want you curve one leg in,
00:23:32.61\00:23:38.85
okay bring it up.
00:23:38.88\00:23:41.65
Okay, one leg in
like that. Oh, Okay.
00:23:41.68\00:23:44.22
Now bring this
other one on the outside.
00:23:44.25\00:23:46.45
Okay, now you're gonna
turn this other direction here,
00:23:46.49\00:23:49.09
there you go, just like
that, so we're gonna draw...
00:23:49.12\00:23:52.76
Okay.
00:23:52.79\00:23:54.13
You feel like I'm gonna
turn you into a pretzel.
00:23:54.16\00:23:55.50
Pretzel. Okay. Pretzels.
00:23:55.53\00:23:56.87
Okay bend this leg,
bring this one over...
00:23:56.90\00:23:59.23
Okay.
00:23:59.27\00:24:00.64
Okay. And then
reach across this way.
00:24:00.67\00:24:02.74
Okay, bring this arm
over the other side there.
00:24:05.07\00:24:07.68
Okay, let's just
go right there, okay,
00:24:07.71\00:24:11.21
and again the difference
in physiological variability,
00:24:11.25\00:24:13.75
obviously Diane's a
little more flexible,
00:24:13.78\00:24:16.52
and so Mark's gonna have to
work at this one a little bit,
00:24:16.55\00:24:19.15
to try and
attain the same motion
00:24:19.19\00:24:21.19
that Diane is able to achieve.
00:24:21.22\00:24:23.49
Okay, let's go
and switch it around.
00:24:23.53\00:24:25.49
Okay. That's fine.
00:24:29.46\00:24:31.93
Okay, this time
we're gonna bend this knee,
00:24:31.97\00:24:34.30
curl it down under...
00:24:34.34\00:24:35.67
Oh, okay. And then this
side. Okay, then turn...
00:24:35.70\00:24:37.04
Bring it out across, okay,
and then you come this way,
00:24:37.07\00:24:38.41
there you go.
00:24:38.44\00:24:39.77
Okay.
00:24:39.81\00:24:41.14
Okay, start by, you know,
00:24:41.18\00:24:43.24
you went to the first side okay.
00:24:43.28\00:24:45.51
Then your right knee
under, bring this one over.
00:24:45.55\00:24:50.05
Okay and then,
oops, you're right.
00:24:50.09\00:24:53.86
I did it wrong, okay.
00:24:53.89\00:24:55.66
Okay, then come over
this side, there you go.
00:25:01.53\00:25:05.87
Bring that left arm over.
00:25:05.90\00:25:07.84
Okay.
00:25:07.87\00:25:09.20
That's one of the
things that people like about
00:25:13.11\00:25:14.54
Body and Spirit, we're not using
00:25:14.58\00:25:16.08
professional
models or exercise people,
00:25:16.11\00:25:19.85
we're just using common folks
00:25:19.88\00:25:21.95
and although I'm an
exercise physiologist,
00:25:21.98\00:25:24.62
I try and make things simple
00:25:24.65\00:25:26.19
and try make it
so people can do it
00:25:26.22\00:25:28.06
and still feel like
they're accomplishing it.
00:25:28.09\00:25:30.26
Okay, very good.
00:25:30.29\00:25:31.99
Okay back on your feet.
00:25:32.03\00:25:33.36
Okay, that's great.
00:25:37.37\00:25:40.80
When it comes to heart disease,
it's so important to realize
00:25:40.84\00:25:44.41
that our bodies are designed
to follow basic principles
00:25:44.44\00:25:48.34
that God has set up for us.
00:25:48.38\00:25:50.01
We need to eat the foods
00:25:50.05\00:25:51.95
that he originally designed
00:25:51.98\00:25:53.38
in the very beginning,
in the Garden of Eden.
00:25:53.42\00:25:55.88
He encouraged us to
eat herbs of the field,
00:25:55.92\00:25:58.29
and the fruits of the tree,
00:25:58.32\00:26:00.36
and what
happens when we do that,
00:26:00.39\00:26:02.29
and we do it the whole form,
our body starts to regenerate,
00:26:02.32\00:26:06.90
but we take things
00:26:06.93\00:26:08.26
and we take them
way out of proportion.
00:26:08.30\00:26:09.93
Unfortunately in
our society today,
00:26:09.96\00:26:11.73
way to much stuff
is coming into us,
00:26:11.77\00:26:13.77
genetically modified
foods is going against
00:26:13.80\00:26:16.44
what the original
design was all about.
00:26:16.47\00:26:18.37
People are taking them in,
00:26:18.41\00:26:20.11
and it's causing
bad things to happen,
00:26:20.14\00:26:22.18
or when you take in
stuff that's been microwaved
00:26:22.21\00:26:25.38
or cooked
improperly, you take broccoli
00:26:25.41\00:26:28.12
which has all these
wonderful nutrients in it
00:26:28.15\00:26:30.19
and you stick in
a microwave oven,
00:26:30.22\00:26:32.25
and it comes out
virtually, totally inactive.
00:26:32.29\00:26:35.66
You lose the nutrients.
00:26:35.69\00:26:37.23
In fact, back in
Tulsa, Oklahoma, way back
00:26:37.26\00:26:39.29
when a man was
given a transfusion,
00:26:39.33\00:26:42.16
they had to warm
the blood up quickly,
00:26:42.20\00:26:44.10
and so they used the microwave,
and once it got up to temp
00:26:44.13\00:26:47.64
and transfuse the
man, he died instantly.
00:26:47.67\00:26:50.31
When they did an autopsy,
00:26:50.34\00:26:51.67
they found nothing
living left in the blood.
00:26:51.71\00:26:54.21
So, if that's what
it's going to do the blood,
00:26:54.24\00:26:56.91
guess what it's
going to do your food.
00:26:56.95\00:26:58.41
And when you're
doing things to your food,
00:26:58.45\00:27:00.35
it is now
enzymatically inactive,
00:27:00.38\00:27:02.15
and now you're having to
borrow enzymes from other areas
00:27:02.18\00:27:05.12
and it starts to
degenerate your body.
00:27:05.15\00:27:07.22
Plus, when
people are drinking in
00:27:07.26\00:27:09.09
things like whole milk.
00:27:09.12\00:27:11.33
Milk is designed
for cows or baby calves,
00:27:11.36\00:27:14.36
but we're still
drinking, we're the only species
00:27:14.40\00:27:16.60
that takes milk
in our adult life,
00:27:16.63\00:27:18.40
and we're the only species that
takes it from another species.
00:27:18.43\00:27:20.97
And then it goes through this
process of being homogenized.
00:27:21.00\00:27:24.11
Remember back in
the, way back when,
00:27:24.14\00:27:26.37
when I was just a young boy,
00:27:26.41\00:27:27.78
they delivered
milk to the door step
00:27:27.81\00:27:29.31
and you found this,
this cream at the top.
00:27:29.34\00:27:31.75
Well, now they homogenize
it and these particles,
00:27:31.78\00:27:34.15
are right in the milk
00:27:34.18\00:27:35.52
and they're coming
into the bloodstream
00:27:35.55\00:27:36.89
and blocking things up.
00:27:36.92\00:27:38.25
So there's a lot of
things we're doing to ourself,
00:27:38.29\00:27:40.16
that aren't going along
with God's original design,
00:27:40.19\00:27:43.69
he encourages to
eat whole plant foods
00:27:43.73\00:27:46.29
and by doing that,
awesome things happen,
00:27:46.33\00:27:48.73
I do it in my own life,
00:27:48.76\00:27:50.10
I found total regeneration,
00:27:50.13\00:27:51.93
by going through
this plant-based diet,
00:27:51.97\00:27:53.74
eating whole food herbs,
00:27:53.77\00:27:55.10
and by doing
that, you feel awesome.
00:27:55.14\00:27:56.71
And when you feel awesome,
00:27:56.74\00:27:58.41
not only do you
feel great physically
00:27:58.44\00:27:59.77
but you great do,
00:27:59.81\00:28:01.14
you feel great
spiritually as well.
00:28:01.18\00:28:02.51
Remember our scripture,
that we always we use here,
00:28:02.54\00:28:05.11
Philippians 4:13 which says
00:28:05.15\00:28:07.12
"I can do all
things through Christ,
00:28:07.15\00:28:08.78
who strengthens me."
00:28:08.82\00:28:10.15
God Bless.
00:28:10.19\00:28:11.52