One of the worst
addictions out there today
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is the sugar addiction.
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And you might not
realize just how much it hides.
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We're gonna talk about
that next on Body & Spirit.
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I'm Dick Nunez,
co-owner of Fit-In-15
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personal training systems.
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Welcome to Body & Spirit.
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Today, we're gonna talk
about one of the plagues
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of our society today,
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it causes lots of
disease, plus obesity,
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and that's sugar addiction.
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And we all love sugar.
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I know, I certainly did,
especially as a young boy.
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At the age of 12, my
mother goes to a grocery store
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every Friday, buy
one pound Hershey bar,
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one pound Nestle crunch bar,
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and a bag of tootsie roll
pops and I eat it all on Friday.
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When I went to the
dentist I had 12 cavities.
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Some of those
cavities were so bad,
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that in my later years,
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I had to get around nine
crowns and some root canals.
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When I went to the
dentist, he'd break into him,
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crowning with many crowns,
because I certainly got them.
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And over the time, I've had
to battle the sugar addiction.
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Fortunately by God's grace,
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I've been able
to come through it,
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but many people don't.
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It really grabs
them and holds on to them
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and it hides in so
many different things.
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So we're gonna
talk more about sugar
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as we get into our program.
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And helping me out
today will be Lisa,
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who is also a personal trainer
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and she has some
experience with sugar
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and so we'll be
talking about that
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as we get into our workout.
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But let's start with
a little warm up, Lisa.
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Let's just swing our
arms around back and forth.
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Just loosen up our shoulders,
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as we get ready
to start our workout.
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It's always important
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when you workout
to get a warm up in,
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it doesn't have to be
hard, it can be quite simple.
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Let's just do some
shoulder shrugs now, Lisa.
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Up and down and just loosen up.
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Get ready for the
fun that is to come.
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Oh, I like
that, the fun to come.
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One of the things that
people really get lambasted with
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is the high fructose corn syrup.
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They don't realize just
how much that affects them.
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And here's the thing,
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because of its being
the way it's been processed,
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the high fructose corn syrup
will actually store 40 times
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more likely than
just regular sugar
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and it just destroys people.
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Okay, let's go and relax there.
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All right, I'll take our towels.
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And we're gonna
do a workout here
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and we're gonna start
by doing a chest exercise.
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We're gonna take our
towel at the end here
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and have it like
we're doing a chest press
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and we're gonna
do one arm at a time.
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You're gonna
press out and pull back.
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So as we do it, we're
constraining on the pack,
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pushing out, pulling
back, pushing out, pull back.
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We want to keep it slow,
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so we can feel the
contraction of the chest.
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So, Lisa, do you like sugar?
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Yes, off course.
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And we'll do five more.
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And of course exercise
will help to burn excess sugar,
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but the best thing is
not to put it in our system.
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Okay, let switch to other side.
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When I was young and growing up,
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my mother would bake a
pumpkin pie just for me
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and I would
devour the whole thing.
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So I'm known more as
what would be a sugar binger.
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I can eat a bunch of it
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and then just
totally leave it alone
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where a lot of people,
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if they are real
too sugar addicts,
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they get a whole of the sum
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and they want more and
more and more and more, like...
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I get tired of
it. This is terrible.
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And of course as
we get away from it,
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then all of a sudden it doesn't
taste good to us anymore.
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And a lot of times people eat
it again, they will go, well,
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this doesn't taste
as good as I remember.
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Well, I better
keep working at and see
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if I can get the tasting
and of course lo and behold.
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Okay, good.
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They will get it again.
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Okay, I'm gonna go
and take the towel.
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Okay.
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Now we're gonna
stretch the area.
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So put the hands
behind the head...
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And just lean back
with the elbows drop back,
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stretch your chest.
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That feels good.
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Okay, bring it across
and give yourself a hug.
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Okay, now behind the head again.
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Push the elbows back,
drop it back and stretch.
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Okay, and then give
yourself another hug.
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Pull the shoulder blades apart.
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Okay, very good.
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Now we're gonna get
into our back training.
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And the way we'll do that one...
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As we get in this
position here, left leg out,
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you're gonna take
your towel by the end,
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grab it with the other arm
and then we're gonna pull back
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and then back out.
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And reach, and reach.
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The problem with the
high fructose corn syrup
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is it goes right...
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it gets absorbed
right into the system.
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It doesn't go through
the regular digestive pathway
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and that's what
causes it to store
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as fat so aggressively.
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And if you look at the labels,
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you'll see it's in a
lot of different things.
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And that's the
problem for the sugar addict
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because they think
they have given up sugar
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and then they get
some salad dressing
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or something else
and voila, it's in there.
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Yeah.
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Can you think of any
other things that it hides in?
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Well, they can put
high fructose corn syrup
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under natural flavorings.
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Oh, no. Which is a trick.
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Okay.
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And so, can MSG and,
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so you think you are giving up
sugar and trying to get off it,
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but you can't get
away from the addiction.
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If you keep
having the craving, well,
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it's because it's hidden in
something that you're eating
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or consuming.
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Okay, let's switch sides.
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Because after a
certain point you should,
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the craving should subside.
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Okay.
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And, it's also found
that the healthier you eat,
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the less your
addictions are there.
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Have you found that
in your personal life?
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As you eat healthy,
does you find less desire?
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Yeah.
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Yeah, because
cravings, sugar and sweets
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your body is craving something,
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but it's actually
lacking nutrition.
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You're craving nutrition
and you don't realize it
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and so once you start to fill up
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with nutritious foods,
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than you're not
having the cravings anymore.
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And I've also heard
numerous times in my life,
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that the things we
crave the most are the things
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that are hurting us the most.
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So when people, they say,
well I'm craving this or that.
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Well, obviously there's
no need to crave nicotine
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or caffeine or alcohol.
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So when people
get into those habits,
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that's all they have
done is get into a habit.
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One more. Good.
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Okay, I'll take your
towel again for a moment.
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Okay, now we're
gonna reach over the head
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and get a hold of
it with our other hand.
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And we're gonna
stretch right into here
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and feel the nice
gentle stretch through there.
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We hold it for about 15 seconds.
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So do you watch labels
pretty closely when you go shop?
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I do.
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And, you know, if anything
is boxed, bagged or canned,
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you have to really be careful
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because you can even
go by vegetable broth
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and they will put high fructose
corn syrup in it or MSG.
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And so...
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Okay, switch.
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Well, even with babies.
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I know what baby food
it's laced with salt and sugar.
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And of course babies do not
have a high developed pallet,
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so they're just
putting in there,
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so when the parent
taste, they will go,
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well that taste pretty good.
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Here have some strained broccoli
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and see how you like that, so.
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Have a little
broccoli with your sugar.
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Yeah, have a little
broccoli with your sugar.
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Okay, go and stop.
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And then of
course when a child goes
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from that and
they start watching TV,
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well, what's on TV?
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I remember one time,
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I went to the
grocery store with my mom,
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and I saw milk
duds and I thought wow.
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I saw those on TV,
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it's like seeing a
celebrity for a little child.
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Or you go to the grocery store
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and of course they always
have candy right by the checkout
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and then the little
kids are reaching, grab,
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something right at the
very end and thrown down then
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the parent will go, oh,
okay, go ahead, it's hard.
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Prevents a temper tantrum.
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Prevents a temper tantrum,
but stimulates an addiction.
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Yeah. Okay.
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Now what we're gonna do is
we're gonna grab the end here.
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And we're gonna take
it about six inches away
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and we're gonna do
some lateral raises.
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So as we're going through our,
we talk about sugar addiction,
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we're also
getting some exercise in.
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And of course,
exercise is a great thing
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for burning sugar
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and makes our
body more efficient.
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So whenever somebody
is battling diabetes,
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high blood sugar,
blood sugar problems,
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they get into a
regular exercise program,
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we open up those cells wide open
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and glucose
goes right into them.
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But of course, we
want to get glucose
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from the healthier sources,
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the fresh fruits and vegetables,
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the whole
grains, that's what we...
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That's what we really need.
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And of course as Lisa mentioned,
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if we do that
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and we're getting
the essential nutrients,
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then we're not
craving sugar so much.
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And let's go two more. Good.
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Okay, the other side.
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And I know I've
gone to parties before
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where you're
supposed to bring something
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and people
bring all these dishes
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that I won't even touch
and then you walk in there
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with the vegetable tray
or fruit tray and they go,
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oh, that looks really good.
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So there is a part of us
that really craves healthy food,
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we just don't know it.
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Yeah.
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Well, and everybody
think if it's healthy,
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it can't taste
good, but that's not true.
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That's right.
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Because I know when we...
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when I bring
things for Christmas
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or Thanksgiving
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and my brother has to try it
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and he usually
goes back for seconds.
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Which makes it harder,
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if all there is
unhealthy food left
00:10:52.95\00:10:54.35
because those who
eat the unhealthy food
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will eat all the healthy food.
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Yes, like I'm not
gonna get into yours.
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The disadvantages
of eating healthy.
00:11:03.26\00:11:04.99
Yeah.
00:11:05.03\00:11:10.50
Okay, and let's
do ten more of those.
00:11:10.53\00:11:11.97
You're feeling
your shoulder at all?
00:11:12.00\00:11:14.64
In a good way
though. Yes, in a good way.
00:11:14.67\00:11:16.50
It's all good. Yeah.
00:11:16.54\00:11:23.24
Good.
00:11:23.28\00:11:24.85
And the wonderful thing about
exercise is, after we're done,
00:11:24.88\00:11:27.75
we're still burning fat.
00:11:27.78\00:11:29.62
For the next five to six hours,
00:11:29.65\00:11:31.35
our body is burning fat,
even though we just did some,
00:11:31.39\00:11:34.79
some easy exercise.
00:11:34.82\00:11:36.26
Yeah, and sometimes
you can feel your muscles
00:11:36.29\00:11:37.93
feel like they are tremoring.
00:11:37.96\00:11:39.29
Oh, I love that feeling.
00:11:39.33\00:11:40.66
Yeah, it's awesome. I love that.
00:11:40.70\00:11:42.03
Back when I was in college
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and I was in to
the seven days a week,
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four hours a day, and worked out
00:11:44.83\00:11:46.53
with Arnold
Schwarzenegger and all that.
00:11:46.57\00:11:48.30
We always loved it if
we had to swing our arms
00:11:48.34\00:11:51.21
up just to wash our hair.
00:11:51.24\00:11:52.57
Yeah.
00:11:52.61\00:11:53.94
I saw that, but I
obviously don't have any hair
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to wash any more.
00:11:55.34\00:11:56.68
Cool. Okay,
bring the arm across.
00:11:56.71\00:12:01.12
But you save on shampoo. Yeah.
00:12:01.15\00:12:04.99
Okay, gentle stretch.
Feel it in your shoulder.
00:12:05.02\00:12:10.73
Okay, now let's go
the other direction.
00:12:10.76\00:12:12.09
Arm out, bring
it across and pull.
00:12:12.13\00:12:16.77
I always describe this
one because it's amazing
00:12:16.80\00:12:18.50
how often you say, okay,
bring your arm across your body
00:12:18.53\00:12:20.50
and some will go
like that just to...
00:12:20.54\00:12:25.74
Okay, good.
00:12:25.77\00:12:30.25
All right.
00:12:30.28\00:12:32.71
And here's the other...
00:12:32.75\00:12:34.08
Another one, the
big problem with sugar
00:12:34.12\00:12:35.45
is people eat it and it
spikes their blood sugar up,
00:12:35.48\00:12:38.65
gives you a lots of calories,
00:12:38.69\00:12:40.02
but then it brings
you right back down
00:12:40.06\00:12:41.66
and then you're hungry again.
00:12:41.69\00:12:43.16
Vicious cycle. Yeah.
00:12:43.19\00:12:44.99
'Cause it just stimulates you
00:12:45.03\00:12:46.36
in the high fructose
corn syrup and the MSG
00:12:46.39\00:12:48.23
that you talked about.
00:12:48.26\00:12:49.60
One of the things they do,
as they stimulate the appetite,
00:12:49.63\00:12:52.50
that people want to eat more.
00:12:52.53\00:12:54.77
Because a lot of times
you have a favorite product
00:12:54.80\00:12:57.94
that you like and
you don't know why,
00:12:57.97\00:12:59.31
but it's because of
that the addiction you have
00:12:59.34\00:13:02.34
because of the MSG or...
00:13:02.38\00:13:03.78
And then one of the
most devastating things
00:13:03.81\00:13:05.51
I've heard and I
don't partaken this,
00:13:05.55\00:13:07.88
so you can enlighten me
00:13:07.92\00:13:09.75
if you know little
more about than I do,
00:13:09.78\00:13:11.25
is when you take
the sugar and mix it
00:13:11.29\00:13:13.66
with caffeine and with milk.
00:13:13.69\00:13:16.56
Then, yeah, sugar and
caffeine are 'cause some say
00:13:16.59\00:13:19.36
it's the deadly duo.
00:13:19.39\00:13:20.73
Okay.
00:13:20.76\00:13:22.10
And if you're a sugar addict,
for myself, that's my trigger.
00:13:22.13\00:13:24.57
Okay.
00:13:24.60\00:13:25.93
If I can get by maybe
sneaking a little sugar
00:13:25.97\00:13:28.67
here and there once in a while
00:13:28.70\00:13:30.04
without the addiction
coming back in full force,
00:13:30.07\00:13:33.68
but when I mix it
with the Lotte if you will.
00:13:33.71\00:13:37.15
The fufu drink. The fufu drinks.
00:13:37.18\00:13:38.71
Yeah. Bad news.
00:13:38.75\00:13:40.78
So I try to
definitely stay away from that.
00:13:40.82\00:13:42.95
Okay, what we're gonna
do is drape it over our,
00:13:42.98\00:13:44.75
outside of our hand, grab here
00:13:44.79\00:13:47.06
and then we're
gonna curl up like this.
00:13:47.09\00:13:49.26
It's interesting,
Lisa, some of those drinks
00:13:49.29\00:13:52.03
will smell good to me,
but then if I actually say,
00:13:52.06\00:13:54.80
let me smell then,
I put my nose into it,
00:13:54.83\00:13:57.07
it gives me an instant headache.
00:13:57.10\00:13:58.63
I don't even have to taste it.
00:13:58.67\00:14:00.00
Yeah.
00:14:00.04\00:14:03.54
First I've never...
00:14:03.57\00:14:04.91
I've never been
a coffee drinker.
00:14:04.94\00:14:06.27
So that isn't a
temptation for me.
00:14:06.31\00:14:08.24
Yeah.
00:14:08.28\00:14:09.61
A lot of people don't realize
that sugar is a true addiction.
00:14:09.64\00:14:12.18
They did a study at a college,
00:14:12.21\00:14:14.15
where they put
electrograph on their brain
00:14:14.18\00:14:18.12
and watched the
chemicals and they get,
00:14:18.15\00:14:20.96
and they compared it to cocaine,
00:14:20.99\00:14:22.59
you can not tell the
difference between a sugar
00:14:22.62\00:14:24.69
addiction and cocaine
00:14:24.73\00:14:26.23
of what's actually
going through the brain.
00:14:26.26\00:14:27.60
Wow.
00:14:27.63\00:14:28.96
So true sugar
addicts, when they go off,
00:14:29.00\00:14:31.17
some are worse than others.
00:14:31.20\00:14:33.44
I suppose like any addiction,
but I had cold sweat, shake,
00:14:33.47\00:14:36.87
headache, sick, laid
on the couch for days.
00:14:36.91\00:14:39.71
Wow. It was brutal.
00:14:39.74\00:14:41.58
Good. Yeah.
00:14:41.61\00:14:43.11
And you probably
didn't want to exercise much
00:14:43.14\00:14:44.48
when you felt like that?
00:14:44.51\00:14:45.85
No. Okay.
00:14:45.88\00:14:48.05
Okay, and then curl up.
00:14:48.08\00:14:50.49
How much did you find
exercise helps with that?
00:14:50.52\00:14:53.89
Exercise helps a lot
and you know it also...
00:14:53.92\00:14:57.16
Well, that helps
to burn the calories
00:14:57.19\00:15:00.36
'cause there's
something else to think about.
00:15:00.40\00:15:02.43
It creates endorphins,
00:15:02.46\00:15:03.80
makes you feel
better about yourself.
00:15:03.83\00:15:05.17
Okay. Just clear the head.
00:15:05.20\00:15:06.60
But getting off sugar helps
clear the head 'cause it seems
00:15:06.63\00:15:08.87
like when you're on sugar,
it can give you brain-fag.
00:15:08.90\00:15:11.81
Okay, let's do five
more. Curl it up. Curl it up.
00:15:18.91\00:15:22.35
I kind of remember
we're exercising here too.
00:15:22.38\00:15:25.45
Not just our jaws. Yeah.
00:15:25.49\00:15:28.26
Or doing the
muscles too, I'm doing.
00:15:28.29\00:15:29.69
Okay. Okay.
00:15:29.72\00:15:31.59
Okay, now we're gonna
grab it here like this
00:15:31.63\00:15:33.19
and grab just a
little bit above it.
00:15:33.23\00:15:35.36
We're gonna be
pressing down and bring back up,
00:15:35.40\00:15:37.80
so we're
working our triceps now.
00:15:37.83\00:15:42.37
Now of course, this is gonna
be done with weight equipment,
00:15:42.40\00:15:44.34
or cables, or whatever.
00:15:44.37\00:15:45.77
But we try and
give a good workout
00:15:45.81\00:15:47.21
for just anybody at home.
00:15:47.24\00:15:49.24
And although people can't afford
00:15:49.28\00:15:51.38
a lot of fancy
like exercise equipment,
00:15:51.41\00:15:53.68
most people have a towel.
00:15:53.72\00:15:55.28
So when people
say, I can't workout,
00:15:55.32\00:15:56.85
I don't have any
equipment, there you do.
00:15:56.89\00:15:58.72
Just have to get creative,
00:15:58.75\00:16:00.22
and where there is a
will, there is a way.
00:16:00.26\00:16:01.59
Right.
00:16:01.62\00:16:02.96
Where there's no
will, there's no way.
00:16:02.99\00:16:04.63
Another saying I
like, I have heard this.
00:16:04.66\00:16:07.43
People use their
health to gain their wealth.
00:16:07.46\00:16:11.53
Then once they
gain their wealth,
00:16:11.57\00:16:13.03
they have to use their
wealth to get their health.
00:16:13.07\00:16:15.67
To get it back, yeah.
00:16:15.70\00:16:22.31
And I know for myself,
when I think about sugar,
00:16:22.34\00:16:24.95
I think about the
way it makes me feel.
00:16:24.98\00:16:26.51
I don't like the
way it makes me feel.
00:16:26.55\00:16:28.48
I just hate that bloated,
00:16:28.52\00:16:32.05
foggy feeling
that you talked about.
00:16:32.09\00:16:34.56
One more, good. I
like feeling good.
00:16:34.59\00:16:38.69
Okay, press down. Okay.
00:16:38.73\00:16:41.00
Press down.
00:16:41.03\00:16:42.36
Not to mention,
00:16:42.40\00:16:43.73
25 teaspoons of sugar
which is like a typical pop
00:16:43.77\00:16:48.40
will deplete your immune
system 95 percent for 12 hours.
00:16:48.44\00:16:54.44
95 percent, or so
often people find out
00:16:54.48\00:16:57.65
they have a bunch of
sugar, oh, they got sick.
00:16:57.68\00:17:00.72
Yeah.
00:17:00.75\00:17:02.08
And if they just have, I think
it was 12 teaspoons of sugar,
00:17:02.12\00:17:08.36
no it's just six
teaspoons of sugar,
00:17:08.39\00:17:10.03
their immune system is so
compromised for six hours.
00:17:10.06\00:17:12.96
Yeah.
00:17:12.99\00:17:14.33
And for people that
work in work places,
00:17:14.36\00:17:15.83
that's pretty...
00:17:15.86\00:17:17.20
Pretty difficult.
00:17:17.23\00:17:18.57
Yeah, and I know my
clients, if they come in, oh,
00:17:18.60\00:17:21.24
everybody is sick
around me at work.
00:17:21.27\00:17:22.87
I said, drink
water and no sugar,
00:17:22.90\00:17:26.04
you know, because
it makes you so much
00:17:26.07\00:17:27.74
more susceptible
to picking up viruses.
00:17:27.78\00:17:34.15
Okay, good.
00:17:34.18\00:17:35.52
I remember the statistic.
00:17:35.55\00:17:36.89
It was six
teaspoons will knock it down
00:17:36.92\00:17:39.42
25 percent for six hours.
00:17:39.45\00:17:42.39
But the 25, 95
percent for twelve hours.
00:17:42.42\00:17:46.03
Yeah. That's just amazing.
00:17:46.06\00:17:47.40
That's like a brittle diabetic.
00:17:47.43\00:17:49.63
And that's just a
typical can of pop
00:17:49.66\00:17:51.23
or a piece of
apple pie ala mode.
00:17:51.27\00:17:57.11
Okay?
00:17:57.14\00:17:58.47
We're ready to get
into some leg exercises.
00:17:58.51\00:18:00.74
And what we're gonna do today
is we're gonna do some lunges.
00:18:00.78\00:18:03.31
And I'm gonna let you
talk about this a little bit,
00:18:03.35\00:18:05.31
because I know
you've done a lot with them
00:18:05.35\00:18:06.75
and you work a lot with women
00:18:06.78\00:18:08.28
who are interested in
working on their thighs
00:18:08.32\00:18:10.85
and their gluteus maximuses
00:18:10.89\00:18:12.25
because they want to
tighten up their lower body.
00:18:12.29\00:18:13.92
So I'm gonna back
up and let you go ahead
00:18:13.96\00:18:15.62
and demonstrate them.
00:18:15.66\00:18:16.99
And you can talk them
through as you do it there.
00:18:17.03\00:18:18.36
Okay.
00:18:18.39\00:18:19.73
Easiest way is
usually traveling lunges.
00:18:19.76\00:18:21.30
And the first
lunge I'll demonstrate
00:18:21.33\00:18:23.03
is the one that gets
more the gluteus maximus.
00:18:23.06\00:18:25.70
So the key to that is going low
00:18:25.73\00:18:27.67
and the leg that's
back stays straight.
00:18:27.70\00:18:30.27
So you wanting to go low
00:18:30.31\00:18:31.64
and your back leg stays
as straight as possible.
00:18:31.67\00:18:35.44
And if you're just beginning,
00:18:35.48\00:18:36.81
you can come up
in between like this.
00:18:36.85\00:18:41.98
And I'll do the
other ones going back.
00:18:42.02\00:18:45.39
And for more advanced,
00:18:45.42\00:18:47.49
you stay low, you never come up.
00:18:47.52\00:18:52.16
That looks painful.
00:18:52.19\00:18:53.93
Actually feels
pretty good. Okay, good.
00:18:53.96\00:18:56.26
I'll take your
word for it. Okay.
00:18:56.30\00:18:57.97
Now the other one will be
more focused on the quads.
00:18:58.00\00:19:00.80
So you will notice the back leg
is more at a 90 degree angle up
00:19:00.84\00:19:03.74
under myself and
that's the one you will see
00:19:03.77\00:19:05.27
a lot of football
players doing per se.
00:19:05.31\00:19:08.18
You're just down
like this, same thing,
00:19:08.21\00:19:11.31
you can go down
and come up in between.
00:19:11.35\00:19:14.85
They also have an
excessive amount of weight
00:19:21.69\00:19:23.26
they are using,
don't you imagine?
00:19:23.29\00:19:24.63
Yeah, yeah.
00:19:24.66\00:19:25.99
At our business we sometimes
carry 45 pound weight plates.
00:19:26.03\00:19:29.40
Okay.
00:19:29.43\00:19:30.77
And do doubles and there's
lots of different varieties,
00:19:30.80\00:19:32.57
but for
beginning this is enough.
00:19:32.60\00:19:34.54
And same way you can do
this one to make a little more.
00:19:34.57\00:19:36.77
You just stay low and tucked
00:19:36.81\00:19:39.14
and that makes it a
little more complicated
00:19:39.17\00:19:41.04
because the muscles working
00:19:41.08\00:19:42.64
the whole time
without any break.
00:19:42.68\00:19:44.91
Okay, good.
00:19:44.95\00:19:46.58
Now could you also show
us side lunge because I know
00:19:46.61\00:19:48.65
that's one that people
a lot of times like to do
00:19:48.68\00:19:51.35
and let's do about ten of those.
00:19:51.39\00:19:53.29
Just...
00:19:53.32\00:19:54.66
Yes.
00:19:54.69\00:19:57.13
Usually it's better to
stay on one side and working,
00:19:57.16\00:20:00.00
rather than switch
00:20:00.03\00:20:01.36
because the muscle
doesn't get the break.
00:20:01.40\00:20:03.60
It's harder.
00:20:03.63\00:20:06.17
I know I'm not counting. Six.
00:20:06.20\00:20:08.30
Oh, you're at my mercy.
00:20:08.34\00:20:10.84
That's not a good place to be.
00:20:10.87\00:20:16.75
Okay, and let's
do the other side.
00:20:16.78\00:20:18.28
You're looking good.
00:20:18.31\00:20:20.82
Very good.
00:20:20.85\00:20:24.19
And this one will work
the inside the thigh more.
00:20:24.22\00:20:27.72
And a lot times, of course,
women are interested in that.
00:20:27.76\00:20:30.13
Now you can't
magically burn the fat there,
00:20:30.16\00:20:32.63
but it certainly stimulate
the muscles in the area
00:20:32.66\00:20:34.63
that they are
trying to tighten up.
00:20:34.66\00:20:36.00
You can tighten up the
muscle underneath the thigh
00:20:36.03\00:20:37.87
which can pull
it in a little bit,
00:20:37.90\00:20:40.14
but you still have
to watch your diet.
00:20:40.17\00:20:42.30
You're right,
right. Is that ten?
00:20:42.34\00:20:43.91
One more.
00:20:43.94\00:20:46.17
That's the thing
especially with men,
00:20:46.21\00:20:47.54
they're going...
00:20:47.58\00:20:48.91
Well, I need to do
a bunch of crunches
00:20:48.94\00:20:50.31
and got all those belly fats.
00:20:50.35\00:20:51.68
I say, well, you
can do some crunches,
00:20:51.71\00:20:53.18
but take and get rid
of all that belly fat
00:20:53.21\00:20:55.45
and you're not gonna
see anything, just...
00:20:55.48\00:20:56.82
They usually have a
good six pack under the...
00:20:56.85\00:20:58.19
They might but you never gonna
know because it's insulated.
00:20:58.22\00:21:00.62
Yeah. Okay.
00:21:00.66\00:21:02.42
Now we're gonna stretch out.
00:21:02.46\00:21:03.83
And again that's a very
important part of exercise.
00:21:03.86\00:21:06.03
So we don't have a wall
that you can really use.
00:21:06.06\00:21:09.16
So you're gonna use me.
00:21:09.20\00:21:10.53
So put your hand on
my shoulder and go ahead
00:21:10.57\00:21:12.60
and stretch your quadriceps.
00:21:12.63\00:21:14.54
And so you're feeling
the stretch right into there.
00:21:14.57\00:21:16.07
And if you're not, it helps
to kind of pit tilt your pelvis
00:21:16.87\00:21:19.77
forward and lay into it.
00:21:19.81\00:21:21.14
Okay.
00:21:21.18\00:21:24.21
And you don't want to
overstretch your muscle
00:21:24.25\00:21:25.58
because then you can get it,
00:21:25.61\00:21:26.95
what's called the
Golgi tendon response.
00:21:26.98\00:21:28.55
Just want to take it
to a comfortable spot,
00:21:28.58\00:21:30.25
hold it for
about 15 to 20 seconds,
00:21:30.29\00:21:32.22
which I think we've just done.
00:21:32.25\00:21:33.59
Okay, and go and switch sides.
00:21:33.62\00:21:36.12
And otherwise, it gets to feel
him like an exercise in itself.
00:21:36.16\00:21:38.79
Right.
00:21:38.83\00:21:40.16
And if it's so uncomfortable
that, it's like your,
00:21:40.20\00:21:43.90
somebody's got you in a hole,
trying to get you to submit.
00:21:43.93\00:21:46.74
You know, you tap out
because you're stretching,
00:21:46.77\00:21:48.10
that's not a good thing.
00:21:48.14\00:21:49.47
Okay.
00:21:49.50\00:21:50.84
Can I do that
and it makes me stop?
00:21:50.87\00:21:52.21
Yeah. Okay.
00:21:52.24\00:21:53.58
All right, go and stop.
00:21:53.61\00:21:54.94
Okay, now let's
do the hamstrings.
00:21:54.98\00:21:56.38
We're gonna step out.
00:21:56.41\00:21:57.85
Let's put the left
leg out up on the heel,
00:21:57.88\00:21:59.58
then lean forward.
00:21:59.61\00:22:04.49
I always tell when
I'm training a trainer
00:22:04.52\00:22:06.19
because then I
don't have to explain
00:22:06.22\00:22:07.56
the whole moment to them.
00:22:07.59\00:22:11.03
And you should feel
that in the back of your leg.
00:22:11.06\00:22:12.53
Okay, go and
switch to the other side.
00:22:12.56\00:22:13.96
It looks good.
00:22:21.50\00:22:22.84
You're feeling
that in the hamstring?
00:22:22.87\00:22:24.27
Okay, and let's
do a calf stretch.
00:22:24.31\00:22:28.24
You just press
back with one leg.
00:22:28.28\00:22:30.75
That area gets a lot of neglect.
00:22:30.78\00:22:33.78
It's very important
especially for women
00:22:33.82\00:22:35.88
who wear lot of
heel, high heels.
00:22:35.92\00:22:38.45
They tend not
to, they're showing
00:22:38.49\00:22:39.82
that Achilles
tendon and then they,
00:22:39.85\00:22:41.52
they are trying to
do some outside activity
00:22:41.56\00:22:43.53
and they rupture
their Achilles tendon.
00:22:43.56\00:22:46.13
So by doing a stretch here,
00:22:46.16\00:22:48.50
you stretch
that Achilles tendon,
00:22:48.53\00:22:50.07
stretch that gastrocnemius
00:22:50.10\00:22:51.43
of your calf muscle
and that will help prevent
00:22:51.47\00:22:53.94
certain things like that.
00:22:53.97\00:22:55.30
Okay? Switch side.
00:22:55.34\00:22:56.67
And when you're doing
those stretched out lunges,
00:22:56.71\00:22:59.71
where you're getting real
low, it will get your calf.
00:22:59.74\00:23:02.18
Okay.
00:23:02.21\00:23:03.75
So...
00:23:03.78\00:23:05.11
All works together for good.
00:23:05.15\00:23:06.48
It does.
00:23:06.51\00:23:07.85
Biblical concept.
00:23:07.88\00:23:09.22
All things work
together for good
00:23:09.25\00:23:10.59
for those who love the Lord.
00:23:10.62\00:23:11.95
It doesn't mean that
everything is gonna be good,
00:23:11.99\00:23:13.32
but it will all
work together for good.
00:23:13.36\00:23:14.99
Sometimes we have
lessons to be learnt.
00:23:15.02\00:23:16.46
There's lessons to be learnt,
yes, like giving up sugar.
00:23:16.49\00:23:18.96
Yeah.
00:23:18.99\00:23:20.90
Okay.
00:23:20.93\00:23:22.30
Now we're gonna do a
little abdominal work
00:23:22.33\00:23:23.87
and we're gonna do it
from a standing position.
00:23:23.90\00:23:25.73
Lot of times people have
trouble getting on the floor,
00:23:25.77\00:23:28.87
getting up and
down, so I like...
00:23:28.90\00:23:30.64
I came up with this one
and it works really well,
00:23:30.67\00:23:33.14
but you have to be
able to focus and isolate.
00:23:33.17\00:23:34.88
So we're standing up and we're
just contracting our abdomen.
00:23:34.91\00:23:38.21
Abdominal muscle has
a full range of motion,
00:23:38.25\00:23:40.55
so we blow out, contract down
and then we get to the spot,
00:23:40.58\00:23:43.49
then we bend
over, then we come up,
00:23:43.52\00:23:46.09
and we're sewing
that contracted spot
00:23:46.12\00:23:47.92
and then we lay back.
00:23:47.96\00:23:49.79
Blow out, contract,
over, up and then lay back.
00:23:49.82\00:23:56.83
Blow out, over, up, lay back.
00:23:56.87\00:24:03.04
Blow out, over, up, and back.
00:24:03.07\00:24:07.81
Just keep going.
00:24:07.84\00:24:09.18
This one also
works on your lower back,
00:24:09.21\00:24:11.81
because as you come up,
00:24:11.85\00:24:13.21
you're extending
the abdomen and then
00:24:13.25\00:24:15.68
of course you come over,
you're extending and flexing
00:24:15.72\00:24:19.05
the back as well.
00:24:19.09\00:24:20.76
So both areas get
worked in one simple exercise.
00:24:20.79\00:24:24.29
I had a lot of people tell
me, this really helps them.
00:24:24.33\00:24:27.20
And they started doing it,
00:24:27.23\00:24:28.56
and they could
feel a big difference
00:24:28.60\00:24:29.93
in their abdominal wall
and then their lower back.
00:24:29.96\00:24:32.70
And it's important to work
both sides because a lot of...
00:24:32.73\00:24:35.97
It seems like girls especially
I find in my training,
00:24:36.00\00:24:39.31
they do a ton of ab work
00:24:39.34\00:24:41.21
and then they started
having sore hips and pelvis
00:24:41.24\00:24:44.61
because they are getting
too strong in here and then
00:24:44.65\00:24:48.78
it's pulling
their pelvis forward
00:24:48.82\00:24:50.22
and then they have what
you call a swayback or...
00:24:50.25\00:24:51.79
Right.
00:24:51.82\00:24:53.15
And then they are
having some issues with that.
00:24:53.19\00:24:55.19
So you definitely
want to strengthen
00:24:55.22\00:24:56.76
the opposite muscle.
00:24:56.79\00:24:58.83
Right.
00:24:58.86\00:25:00.20
Almost as having
antagonist muscles.
00:25:00.23\00:25:01.96
So if you want to
have a strong lower back,
00:25:02.00\00:25:04.33
you need to have
a strong abdomen.
00:25:04.37\00:25:06.57
If you want strong quadriceps,
00:25:06.60\00:25:08.37
you have to have
strong hamstrings as well.
00:25:08.40\00:25:10.57
Okay, that's good.
00:25:10.61\00:25:11.94
Now we're gonna just
do some gentle turns.
00:25:11.97\00:25:13.81
A lot of people out
there trying to do side bends.
00:25:13.84\00:25:15.81
I don't like side
bends especially when they do
00:25:15.84\00:25:17.28
weighted side bends
00:25:17.31\00:25:18.65
because the
external oblique is a muscle
00:25:18.68\00:25:20.32
and it can get larger hence,
but I like a nice gentle twist.
00:25:20.35\00:25:24.42
I like that because
you feel the stretch.
00:25:24.45\00:25:29.09
You feel that in that area?
00:25:29.12\00:25:31.93
Yeah.
00:25:31.96\00:25:33.96
And I like it as a cool down.
00:25:34.00\00:25:36.67
And you better likes it
when we get to this point
00:25:36.70\00:25:38.13
because they know the
workout is just about over.
00:25:38.17\00:25:40.97
Ooh-ooh.
00:25:41.00\00:25:44.04
Or they might feel really sad.
00:25:44.07\00:25:45.41
Oh, no, the workout is over.
00:25:45.44\00:25:48.44
I go through that
every now and then.
00:25:48.48\00:25:50.28
Yeah, we know that. I
wanted to do some more.
00:25:50.31\00:25:55.98
Okay and one more time.
00:25:56.02\00:26:00.42
Good.
00:26:00.46\00:26:03.63
Addictions are something
that plague our country.
00:26:03.66\00:26:06.26
We all know it's like to
feel addicted to something.
00:26:06.29\00:26:08.86
And sugar is one that
really is affecting us,
00:26:08.90\00:26:11.10
because it causes a lot
of degenerative disease.
00:26:11.13\00:26:14.40
When you're eating
things are not for you,
00:26:14.44\00:26:17.04
your body is
responding in such away
00:26:17.07\00:26:18.71
to try and compensate for them.
00:26:18.74\00:26:20.51
And that's when you start
seeing the problems come up.
00:26:20.54\00:26:22.64
The arthritic
condition is one of the things
00:26:22.68\00:26:24.25
that's really hitting
our country in a big way
00:26:24.28\00:26:27.08
is the autoimmune disorders.
00:26:27.12\00:26:28.72
Again, we talked about
how much sugar can affect
00:26:28.75\00:26:31.69
your immune system.
00:26:31.72\00:26:33.05
And when you do
that, anything you have,
00:26:33.09\00:26:35.29
any condition you have,
it's gonna be much more soft
00:26:35.32\00:26:38.09
when you start
suppressing the immune system.
00:26:38.13\00:26:40.73
However, if you change around
00:26:40.76\00:26:43.23
and follow God's
eight natural remedies
00:26:43.26\00:26:45.37
and start eating healthy,
00:26:45.40\00:26:46.97
getting plenty of exercise,
water, sunshine, fresh air,
00:26:47.00\00:26:51.47
all that and have a temperate
life and mostly trust in God
00:26:51.51\00:26:56.54
because that's so
important to do things
00:26:56.58\00:26:58.65
for the right reason.
00:26:58.68\00:27:00.02
We may not have the strength
to be victorious over things
00:27:00.05\00:27:03.45
that are plaguing us
through addiction, but God does.
00:27:03.49\00:27:07.72
He said, He came to this
earth in the form of a man
00:27:07.76\00:27:11.66
and He had
victory over all things.
00:27:11.69\00:27:13.26
And always we have to do
00:27:13.29\00:27:14.63
is claim the
righteousness of Christ
00:27:14.66\00:27:16.63
and He will
give us the strength.
00:27:16.67\00:27:18.30
We call up on the
Holy Spirit and say,
00:27:18.33\00:27:20.37
come to us and
impress our minds,
00:27:20.40\00:27:22.54
what we need to do to
change, strengthen us.
00:27:22.57\00:27:25.24
And by doing that,
00:27:25.27\00:27:26.61
we automatically start following
00:27:26.64\00:27:28.91
the fruits of the Holy Spirit.
00:27:28.94\00:27:30.28
And when we do
that, we find our body
00:27:30.31\00:27:31.71
start to become transformed.
00:27:31.75\00:27:33.42
We feel so good
inside and then we realize,
00:27:33.45\00:27:35.48
we don't want to
back to the old way.
00:27:35.52\00:27:37.32
I never want to
get back to the place
00:27:37.35\00:27:39.22
where I've addicted to sugar.
00:27:39.25\00:27:41.49
Pastor Paul says, I shall
not be a mastery of anything,
00:27:41.52\00:27:44.36
be master by anything.
00:27:44.39\00:27:45.73
I will have
victory over all things.
00:27:45.76\00:27:47.80
He might say,
things are permissible,
00:27:47.83\00:27:49.30
but I'll be
master by none of it.
00:27:49.33\00:27:50.80
He goes on to say, in
1 Corinthians he says,
00:27:50.83\00:27:54.70
"All that you eat,
00:27:54.74\00:27:56.07
all that you drink shall
be done to the glory of God."
00:27:56.10\00:27:57.87
And He also says
in Philippines 4:13.
00:27:57.91\00:28:01.24
"I can do all
things through Christ
00:28:01.28\00:28:02.94
which strengthens me"
00:28:02.98\00:28:04.31
And that includes,
getting rid of sugar.
00:28:04.35\00:28:06.05
God bless you.
Thank you for joining us.
00:28:06.08\00:28:07.82
See you next
time on Body & Spirit.
00:28:07.85\00:28:09.48