For those who
suffer from fibromyalgia,
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they know it's
no laughing matter.
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Autoimmune disorders are
plaguing our country today
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and there's a
definite reason why.
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We're gonna explore
that next on Body & Sprit.
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I'm Dick Nunez,
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co-owner of Fit-In-15
personal training systems.
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Welcome to Body & Sprit.
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Throughout my career,
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I've worked with a lot of people
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with autoimmune disorders,
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one of them, one
that's been considered
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a trashcan
diagnosis is fibromyalgia.
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For anybody who suffers from it,
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it is no
trashcan, it's a reality.
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Fibromyalgia
plagues a lot of people.
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And the problem is
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they don't know
what to do about it.
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They might try medication,
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they may try all
sorts of different programs
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and nothing seems to work.
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The good news is,
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in my experience with
people with fibromyalgia,
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we have found great success
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giving people
good exercise program,
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helping them with
their eating habits,
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and also,
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helping with
their thought process,
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because all those
things affect our immune system
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and how we feel.
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So we're gonna
talk about that more now
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as we get into our program.
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And helping me
out here will be Lisa,
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who is also a personal trainer.
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And she also has
worked with a lot of people
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with fibromyalgia
and autoimmune disorders.
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And so together,
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we're gonna go
through a workout.
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And we're gonna do it
from a seated position
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because people with fibromyalgia
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oftentimes are uncomfortable
doing any type of exercise,
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they're afraid to do anything.
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And here's the reality,
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by doing exercise,
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it can be a double edged sword.
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If you work too much,
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it could
actually make you worse.
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If you don't do anything,
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you're not gonna get any better.
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So what do you do?
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Well, we go with a
simple exercise program
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that will allow
you to make great gains
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without causing irritation.
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You can't over train,
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and you can't go too much
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on the negative
aspect of exercise
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because that will definitely
inflame the muscle sheet.
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And anything that starts to hurt
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will be hyper exaggerated
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with anybody who has
an autoimmune disorder.
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So we're gonna start
with our program now,
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we're gonna go real gentle.
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Lisa, as we warm
up, we just gonna do
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some light arm
swings right down here.
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And anytime you're dealing
with an autoimmune disorder,
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anytime you start to feel
some discomfort or irritation,
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just go ahead and stop and rest,
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because it's
always better to rest
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and then pick up again
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rather than trying to
push yourself through something
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that's gonna make
you uncomfortable.
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So what we're gonna do
is we're gonna do a series
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of motion of exercise,
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it's gonna focus on
the range of motion.
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Of course, it can be
done with resistance,
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but for right now,
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we're gonna be good
just doing something.
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Okay, so let's go
ahead and rest there.
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What we're gonna do
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is we're gonna push our
hands together like this
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and we're gonna
just gently come out,
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all the way out,
and bring it back in.
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We're gonna do it slowly.
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Right now we're
focusing on the chest.
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As we squeeze
the hands together,
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it will engage the
pectoralis muscles,
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which are your chest muscles.
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Now the harder you push,
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the more it's gonna affect you.
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So if you really
clamp down and push hard,
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you're gonna get
more of an effect from it.
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But if you have fibromyalgia
or other autoimmune disorders,
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which could be
chronic fatigue, chronic pain,
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rheumatoid arthritis,
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all those
autoimmune type things,
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they can cause
immense amount of pain.
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So you have to
go by your own body,
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'cause there's gonna be
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physiological
variability in all people.
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You can't just put everybody
into a cookie cutter and say,
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okay, you're gonna
be exactly like this.
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And there's no
blueprint for any one person.
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You have to work with people,
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you have to ask
them lot's of questions.
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So the best thing to
do is start really gentle,
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go for your
exercise, and then you'll find
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what works best for you.
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And so when I work with
people with fibromyalgia,
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I try and keep the
workouts as simple as possible.
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And if I add something,
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I add it one thing at a
time, otherwise you don't know
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exactly what it is that
might be causing the discomfort.
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Okay. We're doing okay there?
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Now we're gonna switch the angle
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and we're gonna push upward.
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Okay, all the way up, back down.
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And up, and down.
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And up, and
down. And up, and down.
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And up, and down.
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Let's do about
five more of those.
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This is also working the chest,
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but we're hitting it
from a little different angle.
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So instead of straight out,
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like we're doing a
vertical chest press,
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now we're doing a
little more of an incline.
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By squeezing our hands together,
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it simply gives us a
little bit of resistance
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while we go through
the range of motion.
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Okay, and let's just
hold at the top now there,
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Lisa, and squeeze
the hands together,
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squeeze them together,
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squeeze it
together, and now relax.
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Nice thing about exercise,
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it gives you an
endorphin feeling,
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the endorphins,
the endorphin rush
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will help boost
your immune system
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and so that's what we're after,
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trying to make people feel good.
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And so much of what
causes pain to people
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is what's going on
between their ears.
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In other words,
if they're thinking
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harsh thoughts,
it's not good for you.
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And I was just
reading a quote this morning,
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where it talks about
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"Feelings is not a
good boss for our life,
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our frontal lobe is a
good boss for our life."
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So we don't want to react
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to all our feelings all the time
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because it will
make us feel worse.
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And when we're stressed out
and depressed, we hurt more.
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In fact, most of time
when you find somebody
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with fibromyalgia,
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you also find somebody's
battling with depression.
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And the good news about that,
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just by
exercising three times a week
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for a couple of months,
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66 percent of all
depression disappears.
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Okay, so what I want to do now
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is we're gonna put
our hands behind our head
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and stretch out gently.
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If you overstretch your muscle,
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you can create what's called
the Golgi tendon response.
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So we don't want to do that,
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we just want to have
a nice gentle stretch,
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and then bring it across.
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Okay, and let's do it again.
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Hands behind the
head, stretch back...
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And then crossed again.
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All right.
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Now we're gonna
do a back exercise.
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So we're gonna be
reaching out like this,
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we're gonna roll back,
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until your elbows hit the chair,
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and then push
back into the chair,
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and then back out,
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reach your shoulder
blades out as far you can.
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Then we're pulling
back into the chair, push.
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Try to contract the
muscles of your upper back,
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and then reach out.
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And squeeze it back,
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and reach out.
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And back, and out.
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We'll keep doing
the reps there, Lisa.
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I know in my experience,
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I find that when people start
exercising with fibromyalgia,
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we might start with very
limited amount of exercise,
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but as they get stronger,
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they can actually do more.
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Have you found that
with your training as well?
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Yeah, it's amazing after,
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sometimes even just a few months
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you never know that
they were fibromyalgia
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when they came in,
they increased their weight,
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sometimes even five times
as much from the first day,
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two months into it.
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And that is
something that we do see,
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where people who are so
brittle when they first start,
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and few months later, it's like,
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they never did have it.
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And some of these people
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have battled
with it for 20 years
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with no hope and no help,
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and then all of a sudden,
they feel like a new person.
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Like, wow, where was this?
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Well, be thankful
you finally found it.
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Okay, and let's go and relax.
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Okay, now let's go
and stretch those muscles.
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So we're gonna
reach up overhead,
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gently grab the
elbow and pull it.
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Also, what we eat has
so much to do with it.
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When somebody
eats a lot of sugar,
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if you have 25
teaspoons of sugar at one shot
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and that's not that hard to do.
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If people have pop
or things like that...
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Let's go and switch.
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They get 25
teaspoons of sugar very easily
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and that will
compromise your immune system
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by 95 percent for 12 hours.
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And when we
compromise our immune system,
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we are going to set ourselves up
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for situations like
autoimmune disorders.
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Okay. Also, a big one is sleep.
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Oh, sleep is such a big issue.
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Sleep before midnight
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has been said to
be twice as valuable
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sleep after midnight.
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That's because it works
with in the rhythms of our body
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and we get the maximum out
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of chemical
reaction of our brain,
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the human growth hormone,
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the tryptophan, to serotonin,
to melatonin transformation,
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all those things are much
more efficient before midnight.
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And so when people try
to burn the midnight oil
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and they sleep in way too long,
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they're gonna be compromised
or they don't get enough sleep.
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And that's something that
a lot of people are guilty
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of as well, they
don't sleep enough.
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And if you don't sleep
enough, what is compromised?
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Your immune system. Okay.
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Now we're gonna bring
our hands up like this
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and we're gonna
simulate a shoulder press.
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We're just gonna push
up overhead and back down.
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Push up, back
down. Push up, back down.
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Push, back down.
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And again, on this one,
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you can force
yourself to struggle more
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and act like you're
lifting a very heavy load.
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And that will actually
work your shoulders even more.
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Starting out, I
would suggest going,
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just going through
the range of motion,
00:10:26.59\00:10:29.36
feeling those muscles work,
because for a lot of people
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with autoimmune
disorders, fibromyalgia,
00:10:32.53\00:10:36.23
they haven't done
anything in a long time.
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No, just the range
of motion is enough.
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Just the range
of motion is enough.
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Something else I
find with my clients
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which amazes me is how
little water they drink.
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That's a big one as well.
00:10:49.88\00:10:51.21
And just taking in
water especially for...
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I'm thinking of a
specific fibromyalgia person,
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she just didn't
drink water at all.
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And as soon as she
started drinking water
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and had a little sea
salt, it was amazing.
00:11:01.66\00:11:04.79
And now she takes it as a key,
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as soon as she gets a
headache and starts hurting,
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she kind of ask herself, well,
have I had water yet today,
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and she found out
that was a huge key
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in how she felt.
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That's good.
00:11:16.27\00:11:17.61
And one of the
professions I have found
00:11:17.64\00:11:19.47
that really lead the way
in fibromyalgia are nurses
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'cause they have
terrible schedules,
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a lot of stress
00:11:26.58\00:11:28.25
and don't seem to be
able to find the time
00:11:28.28\00:11:29.65
to drink
adequate amounts of water.
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And their sleep schedule.
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Then their sleep
schedule is terrible.
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Okay.
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Have you found
that as well in nurses,
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we've a lot of that?
00:11:37.29\00:11:38.63
Okay, let's reach out,
00:11:38.66\00:11:40.00
bring it across the
body and we'll stretch.
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But a lot of times
they don't have a choice
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because that's their schedule.
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They do a
nightshift for a couple
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and then they do a dayshift
and so their rhythms are odd.
00:11:46.33\00:11:49.00
And that's really hard
00:11:49.04\00:11:50.37
when people have to
shift their schedule.
00:11:50.41\00:11:53.54
Okay, out
again, bring it across.
00:11:53.58\00:11:55.88
Also when people
eat a lot of foods,
00:12:01.38\00:12:04.19
the pH balance is so important.
00:12:04.22\00:12:05.65
When people eat a lot of foods,
sort of, can be high acidic,
00:12:05.69\00:12:09.19
they're gonna have a
lot more inflammation.
00:12:09.22\00:12:11.09
When people can
get more alkaline,
00:12:11.13\00:12:14.33
take in a lot of
more whole food, herbs,
00:12:14.36\00:12:16.30
things like that or...
00:12:16.33\00:12:18.43
I'm sorry. Greens.
00:12:18.47\00:12:19.80
Greens or get
even some type of thing
00:12:19.83\00:12:22.00
that will convert their
water into being more alkaline,
00:12:22.04\00:12:24.94
which will help them or
helps their body immensely
00:12:24.97\00:12:27.11
so they don't
hurt nearly so much.
00:12:27.14\00:12:29.04
Okay.
00:12:29.08\00:12:30.41
Now let's just do
some light arm exercise.
00:12:30.45\00:12:32.11
We're just gonna reach down
and we're just gonna curl up
00:12:32.15\00:12:34.38
as if we're doing
some dumbbell curls.
00:12:34.42\00:12:39.02
I think mine are
heavier than yours.
00:12:39.05\00:12:40.89
I don't think. You don't think.
00:12:40.92\00:12:42.42
It looks like you're
carrying the same air I am.
00:12:42.46\00:12:44.43
Okay.
00:12:44.46\00:12:45.79
So we're just flexing
the biceps now and reach out.
00:12:48.50\00:12:51.33
The biceps function is to
curl and supinate the wrist,
00:12:51.37\00:12:54.47
which means to turn it out.
00:12:54.50\00:12:56.04
So we keep our palms up.
00:12:56.07\00:12:59.01
And then we want to
reach all the way down as well.
00:12:59.04\00:13:01.34
Full range of
motions is very important.
00:13:01.38\00:13:04.61
Every joint in the body is weak.
00:13:04.65\00:13:06.25
It's simply a bone coming
to bone hooked by a ligament.
00:13:06.28\00:13:08.78
The muscles are what
give the joints strength.
00:13:08.82\00:13:12.05
And so when we take it
through a full range of motion,
00:13:12.09\00:13:14.39
in this case, the
biceps is gonna flex the elbow.
00:13:14.42\00:13:17.86
So it's gonna give
strength to that elbow area.
00:13:17.89\00:13:20.06
When people ignore
the muscles of their arms,
00:13:20.10\00:13:22.23
they're making a gross mistake.
00:13:22.26\00:13:24.10
Oftentimes when
we're doing weight training
00:13:26.97\00:13:28.90
with fibromyalgia people,
00:13:28.94\00:13:31.27
I don't have them do
specific arm workout at first
00:13:31.31\00:13:34.64
because they get
enough arm stimulation
00:13:34.68\00:13:38.05
just doing the other
ones for their chest,
00:13:38.08\00:13:39.95
their back, and their shoulders,
00:13:39.98\00:13:41.32
which I find to
be more important.
00:13:41.35\00:13:42.68
And then they get enough
arm stimulation from that,
00:13:42.72\00:13:44.95
that I usually
don't worry about it,
00:13:44.99\00:13:46.32
especially at first
00:13:46.35\00:13:47.69
until they start
feeling a lot better.
00:13:47.72\00:13:50.19
Okay, good.
00:13:50.23\00:13:52.26
And I know we've seen people
00:13:52.29\00:13:53.86
in the beginning
especially with fibromyalgia,
00:13:53.90\00:13:56.10
they're looking
for any reason to quit.
00:13:56.13\00:13:58.30
You know, it
doesn't take hardly any,
00:13:58.33\00:13:59.67
well, I'm starting
to hurt or whatever,
00:13:59.70\00:14:01.40
and then you have to
remind them a lot times
00:14:01.44\00:14:03.14
about where you were
when you first started
00:14:03.17\00:14:05.64
and where you are at now
00:14:05.67\00:14:07.01
or even take them and
put them on the weights
00:14:07.04\00:14:09.54
they were at when
they first started
00:14:09.58\00:14:11.31
and then they realize, wow.
00:14:11.35\00:14:13.01
I have gotten so much better,
00:14:13.05\00:14:14.48
because we'd like
things just to go straight up,
00:14:14.52\00:14:17.39
but it doesn't work that way.
00:14:17.42\00:14:18.75
We start going up, we level out.
00:14:18.79\00:14:20.12
And what I tell
people all the time
00:14:20.16\00:14:22.36
is your bad days
now are gonna be better
00:14:22.39\00:14:25.59
than your best
days in the beginning.
00:14:25.63\00:14:28.20
And your best days
now are gonna be so far
00:14:28.23\00:14:30.53
above what you ever
thought you could do again.
00:14:30.57\00:14:32.33
Okay, now let's do the triceps.
00:14:32.37\00:14:34.27
We're gonna take
our fists like that
00:14:34.30\00:14:36.10
and we're gonna press down.
00:14:36.14\00:14:38.47
And press down. And press down.
00:14:38.51\00:14:42.74
And press down.
00:14:42.78\00:14:44.98
And push, and push.
00:14:45.01\00:14:47.85
Try and contract the
triceps at the bottom.
00:14:47.88\00:14:50.39
This is an area
that affects women a lot.
00:14:50.42\00:14:52.75
They want to get rid of those,
00:14:52.79\00:14:54.36
they call them
batwings, angel wings,
00:14:54.39\00:14:56.49
grandma way, bye-bye fat,
whatever you want to call it.
00:14:56.52\00:15:00.13
But they start gathering
that on the back of their arms
00:15:00.16\00:15:03.20
and their triceps area.
00:15:03.23\00:15:04.57
And of course,
00:15:04.60\00:15:05.93
you can't magically
spot reduce anything,
00:15:05.97\00:15:07.44
it doesn't work that way.
00:15:07.47\00:15:08.80
The body loses fat
systematically throughout.
00:15:08.84\00:15:11.41
But certainly,
stimulating the muscles
00:15:11.44\00:15:13.71
in the area will
firm the muscles up.
00:15:13.74\00:15:16.31
And I know a lot times
00:15:16.34\00:15:17.68
women will say to me and
I'm sure you hear this too,
00:15:17.71\00:15:19.38
they'll go, "My
arms feels so much firmer
00:15:19.41\00:15:21.95
since I started doing this."
00:15:21.98\00:15:23.35
I don't...
00:15:23.39\00:15:24.72
They say that I
don't jiggle quiet
00:15:24.75\00:15:26.09
as long as I once did
00:15:26.12\00:15:27.66
when I first started it.
00:15:27.69\00:15:29.79
Okay, that's good.
00:15:29.82\00:15:31.26
Now, what we're gonna do
00:15:31.29\00:15:32.73
is we're gonna do
some leg exercise.
00:15:32.76\00:15:35.43
And again, we're just
gonna do range of motion.
00:15:35.46\00:15:38.77
And we're gonna start
00:15:38.80\00:15:40.37
by just doing some
extension like that.
00:15:40.40\00:15:43.77
And so we're just
extending the leg.
00:15:43.81\00:15:47.74
And by doing that, we
contract our quadriceps.
00:15:47.78\00:15:50.41
Very simple.
00:15:53.92\00:15:56.79
Pretty much anybody can do this
just sitting in their chair.
00:15:56.82\00:15:59.45
Even while somebody
is watching 3ABN at home,
00:16:02.52\00:16:06.66
they can sit in the chair
and do some easy leg extension.
00:16:06.70\00:16:10.43
But, on the same token,
00:16:10.47\00:16:12.40
you wan to be
practical on that as well
00:16:12.43\00:16:15.20
because if you
start doing some exercise,
00:16:15.24\00:16:16.91
you go, well, this feels better.
00:16:16.94\00:16:18.27
I'll just do more, more, more.
00:16:18.31\00:16:19.64
You have to give
yourself some break
00:16:19.67\00:16:21.18
in between as well.
00:16:21.21\00:16:22.54
So that's why I so
often just recommend
00:16:22.58\00:16:25.35
the three times
a week to make sure
00:16:25.38\00:16:26.72
somebody has a
complete day of rest in between.
00:16:26.75\00:16:29.78
And everybody is different.
00:16:29.82\00:16:31.15
Sometimes I've had
fibromyalgia people so bad
00:16:31.19\00:16:34.42
that they only can work
out once a week to start out,
00:16:34.46\00:16:37.33
but then optimally, it's three,
00:16:37.36\00:16:39.73
but if you only can do
it once a week at first,
00:16:39.76\00:16:41.73
that's fine.
00:16:41.76\00:16:43.10
Okay.
00:16:43.13\00:16:44.47
Important thing
is to do something.
00:16:44.50\00:16:46.03
I know so often people have been
00:16:50.91\00:16:53.48
so apprehensive about starting.
00:16:53.51\00:16:55.91
And then once they do,
00:16:55.94\00:16:57.28
they just say, oh, I wish I
wouldn't have waited so long,
00:16:57.31\00:16:59.75
because it feels so much better.
00:16:59.78\00:17:01.12
Very important to stay
away from things like sugar,
00:17:04.05\00:17:08.42
caffeine, alcohol, tobacco,
00:17:08.46\00:17:11.59
so many of the
environmental things around,
00:17:11.63\00:17:13.43
or even the things like using
00:17:13.46\00:17:15.46
what type of
cleaning supplies they use.
00:17:15.50\00:17:16.93
If they use too
much bleach and so forth.
00:17:16.97\00:17:18.67
All these things
affect the immune system.
00:17:18.70\00:17:20.34
I know that, I had a woman
00:17:20.37\00:17:22.64
that I was
training who did cleaning.
00:17:22.67\00:17:25.77
She was a housekeeper.
00:17:25.81\00:17:27.68
And when she did
a lot of cleaning,
00:17:27.71\00:17:31.68
you could see the
difference as opposed to
00:17:31.71\00:17:34.12
when she had some time off.
00:17:34.15\00:17:35.58
When she had some time off,
she lifted drastically better.
00:17:35.62\00:17:38.55
And so when she'd come in,
00:17:38.59\00:17:39.92
she goes "I don't
feel very good today."
00:17:39.95\00:17:41.29
I would say, "Did
you work yesterday?"
00:17:41.32\00:17:43.06
"Well, yes, I had
to work yesterday."
00:17:43.09\00:17:44.66
Drastic difference.
00:17:44.69\00:17:46.03
And then you'd have a day
00:17:46.06\00:17:47.40
where she had a
really good day working out.
00:17:47.43\00:17:49.03
When is the
last time you worked?
00:17:49.06\00:17:50.40
Well, I worked four days ago.
00:17:50.43\00:17:52.67
But getting into
those cleaners all the time
00:17:52.70\00:17:54.70
and people don't realize
just how much that affects,
00:17:54.74\00:17:57.11
or people living in big cities
00:17:57.14\00:17:58.57
and breathing in all
the toxins in the air,
00:17:58.61\00:18:02.28
it makes a big difference.
00:18:02.31\00:18:03.65
Okay, we're gonna
stand up for a moment, Lisa.
00:18:03.68\00:18:05.78
And we're gonna come
to the back of our chairs
00:18:05.81\00:18:08.08
and we'll use our
chair to stabilize.
00:18:08.12\00:18:11.05
And what we're gonna do
is some standing leg curls.
00:18:11.09\00:18:12.92
And we'll start
with our left leg first,
00:18:12.95\00:18:14.42
and we'll just curl the
leg back up and back down.
00:18:14.46\00:18:19.13
And so now we're
flexing the back of the leg
00:18:19.16\00:18:21.36
as we come up,
00:18:21.40\00:18:23.10
focusing on a hamstring.
00:18:23.13\00:18:24.80
This is an area that
gets neglected a lot,
00:18:27.87\00:18:30.31
but we want to make sure
00:18:30.34\00:18:31.67
we have a balance
between the quadriceps
00:18:31.71\00:18:35.34
and the hamstrings.
00:18:35.38\00:18:38.98
When you're getting
imbalance of muscles,
00:18:39.01\00:18:40.72
that's when people
start having injuries.
00:18:40.75\00:18:43.55
So we want to try and curl it up
00:18:43.59\00:18:45.25
as far as you can
and then back down.
00:18:45.29\00:18:47.66
I feel like a ballet dancer.
00:18:51.03\00:18:53.09
No? You look like one.
00:18:53.13\00:18:54.46
I look like one.
00:18:54.50\00:18:55.83
Okay, now we're gonna
switch to the other side.
00:18:58.60\00:19:01.74
I know you
mentioned all the toxins
00:19:01.77\00:19:03.51
that people take in
00:19:03.54\00:19:05.14
and one of our biggest
things, you know, our skin.
00:19:05.17\00:19:07.54
People forget about
things that we put on our skin.
00:19:07.58\00:19:11.25
Our skin are our
biggest pore or biggest detox,
00:19:11.28\00:19:14.02
we sweat through it.
00:19:14.05\00:19:15.48
But also, you know, our lotions,
00:19:15.52\00:19:17.45
our perfumes that we put on
00:19:17.49\00:19:19.19
and, you know, what
we wash our clothes in,
00:19:19.22\00:19:21.99
you know, and so
that can affect people
00:19:22.02\00:19:24.23
especially autoimmune people
that are already compromised.
00:19:24.26\00:19:28.76
The skin is the
largest organ of the body.
00:19:28.80\00:19:30.77
Yeah.
00:19:30.80\00:19:32.13
It covers the most ground
00:19:32.17\00:19:35.04
and amazing amount
of miles of capillaries
00:19:35.07\00:19:39.11
just for every,
00:19:39.14\00:19:40.48
I don't remember, for
every square inch of skin
00:19:40.51\00:19:42.01
there's like 19
miles of vessels,
00:19:42.04\00:19:43.78
it's incredible,
the system that we are.
00:19:43.81\00:19:49.78
Only God could
make it. That's right.
00:19:49.82\00:19:53.36
Okay, let's go
and rest for a moment.
00:19:53.39\00:19:55.62
And the beauty of it is our body
00:19:55.66\00:19:57.89
actually wants to be well.
00:19:57.93\00:19:59.26
Like when somebody
quits smoking cigarettes,
00:19:59.29\00:20:01.30
immediately their
lungs start to heal.
00:20:01.33\00:20:03.73
And so our body
wants to regenerate,
00:20:03.77\00:20:05.60
it doesn't want to degenerate.
00:20:05.63\00:20:07.07
It wants to be
restored to its original health.
00:20:07.10\00:20:09.57
Now obviously the aging process
00:20:09.60\00:20:11.31
is gonna take us all eventually,
00:20:11.34\00:20:13.58
but we can certainly
give it a good swift kick
00:20:13.61\00:20:15.94
in the backside and
try and keep ourselves
00:20:15.98\00:20:18.11
as healthy as possible.
00:20:18.15\00:20:19.48
I've often
mentioned Jack LaLanne
00:20:19.51\00:20:21.08
who stayed incredibly healthy
00:20:21.12\00:20:22.98
and even though
he has now passed
00:20:23.02\00:20:24.99
at the age of
96, he was so active
00:20:25.02\00:20:27.99
and so vibrant all the way
from that time to the point
00:20:28.02\00:20:30.03
where he worked out
the day before he died.
00:20:30.06\00:20:32.16
He died of pneumonia,
00:20:32.19\00:20:33.53
but he was so active
and just so full of energy
00:20:33.56\00:20:37.07
as he sold his
Jack LaLanne juicers
00:20:37.10\00:20:39.13
and he was so exited
about the fruits and vegetables
00:20:39.17\00:20:41.07
you put in there.
00:20:41.10\00:20:42.44
Very positive. Very positive.
00:20:42.47\00:20:43.81
Okay, now we're gonna do is
we're doing some toe raises.
00:20:43.84\00:20:46.14
We're gonna
back up a little bit.
00:20:46.17\00:20:48.24
And now we're just gonna
come all the way up on our toes
00:20:48.28\00:20:50.15
and back down again.
00:20:50.18\00:20:51.51
And up, and down.
00:20:51.55\00:20:53.55
So again, at home,
00:20:56.85\00:20:58.69
people oftentimes
think that they don't
00:20:58.72\00:21:01.56
or they can't
afford to go to a gym
00:21:01.59\00:21:02.96
or they don't have equipment,
00:21:02.99\00:21:04.49
and so they say,
well, I can't exercise,
00:21:04.53\00:21:06.09
and we simplify it here.
00:21:06.13\00:21:08.26
Go get your
chair, go get your towel.
00:21:08.30\00:21:10.43
We'll help you get
through your workout.
00:21:10.47\00:21:11.97
And the good thing about
the Body and Spirit program
00:21:14.77\00:21:16.97
is we have
workouts for all levels.
00:21:17.01\00:21:19.64
So maybe at first,
00:21:19.67\00:21:21.01
they have to
start with this workout,
00:21:21.04\00:21:22.84
but as they continue on,
00:21:22.88\00:21:24.21
they can get with some of
the more intense workouts.
00:21:24.25\00:21:27.78
We'll do five more.
00:21:27.82\00:21:29.15
Okay, feels good, doesn't it?
00:21:34.42\00:21:37.23
Okay, now we're gonna have a
seat back in our chair again.
00:21:37.26\00:21:42.13
Now we're gonna
do a general stretch.
00:21:42.16\00:21:43.50
I just want to go
ahead and grab the knee
00:21:43.53\00:21:45.47
and pull it up
towards our chest.
00:21:45.50\00:21:48.07
This is a great stretch.
00:21:48.10\00:21:50.41
In the morning
before you get out of bed,
00:21:50.44\00:21:52.61
if you have any back problem
this is a real good one to do.
00:21:52.64\00:21:56.24
While you're laying down flat.
00:21:56.28\00:21:57.61
While you're laying
down flat, pull it up.
00:21:57.65\00:21:58.98
I do that a lot.
00:21:59.01\00:22:00.35
And hold it for
about 1520 seconds
00:22:00.38\00:22:02.88
and it can be the
world of difference.
00:22:02.92\00:22:05.09
Some people
might jump out of bed
00:22:05.12\00:22:06.69
without stretching
00:22:06.72\00:22:08.06
and all of a
sudden their back grabs.
00:22:08.09\00:22:09.42
And if they simply do this,
00:22:09.46\00:22:11.59
it makes all the
difference in the world.
00:22:11.63\00:22:12.96
Do it a couple
of times and yeah.
00:22:12.99\00:22:16.87
So this is a great way to
get your back ready for the day.
00:22:16.90\00:22:20.64
So you don't get out of your bed
00:22:20.67\00:22:23.14
and just start going,
"Oh, my back hurts again."
00:22:23.17\00:22:25.91
Okay.
00:22:29.44\00:22:30.78
Now what we're gonna do is
we're gonna bring one leg up
00:22:30.81\00:22:34.95
and we're gonna push down.
00:22:34.98\00:22:37.45
Now this is one where
I'm a little bit tighter
00:22:37.49\00:22:39.09
and this is affecting the hips.
00:22:39.12\00:22:41.99
And that's an area
00:22:42.02\00:22:43.36
that I have to work
on every now and then.
00:22:43.39\00:22:44.99
If I start to have a little
bit of tension in my back,
00:22:45.03\00:22:47.60
I don't go after
the hips so much,
00:22:47.63\00:22:50.33
I go after my hip flexors
00:22:50.37\00:22:52.13
and that makes all the
difference in the world for me.
00:22:52.17\00:22:55.04
At a lot of times
that's where it's at,
00:22:55.07\00:22:56.57
your back's tight up,
00:22:56.60\00:22:57.94
it actually it's tight up in
the front pulling on your back.
00:22:57.97\00:23:03.68
And that's a good...
00:23:03.71\00:23:05.05
You can use a tennis
ball to loosen that up too.
00:23:05.08\00:23:07.38
I like doing that. Okay.
00:23:07.42\00:23:10.19
Okay, only thing I ever do with
tennis ball is hit them so...
00:23:10.22\00:23:13.89
Well, there's other uses. Okay.
00:23:13.92\00:23:15.56
All right, that feels good.
00:23:19.49\00:23:21.60
All right, now
what we're gonna do
00:23:21.63\00:23:23.33
is we want to work
on the torso as well,
00:23:23.37\00:23:26.33
because that's something
that everybody wants to develop.
00:23:26.37\00:23:29.40
Okay, so we're gonna put
our hands on our abdomen,
00:23:29.44\00:23:31.91
so we can focus on
what we're doing here
00:23:31.94\00:23:34.18
and then we're gonna blow out
00:23:34.21\00:23:35.88
and contract our abs,
00:23:35.91\00:23:38.28
and then we're
gonna just sit back
00:23:38.31\00:23:39.85
and push our
back into the chair.
00:23:39.88\00:23:42.48
Very simple
movement, but very effective.
00:23:42.52\00:23:45.02
Okay, blow out and back.
00:23:45.05\00:23:48.42
Your abdominal muscle
does not cross the joint.
00:23:48.46\00:23:50.99
It simply has a four
inch range of motion.
00:23:51.03\00:23:54.33
And so we're doing the
entire abdominal contraction
00:23:54.36\00:23:57.60
just by doing this
four inch range of motion.
00:23:57.63\00:24:00.44
And then we'll
stretch it back out again.
00:24:00.47\00:24:02.14
You want to blow out,
00:24:02.17\00:24:04.01
'cause that encourages
you to draw your abdomen in.
00:24:04.04\00:24:07.18
So often you go
to athletic clubs
00:24:07.21\00:24:09.11
and you see men put on
as much weight as possible
00:24:09.14\00:24:12.31
on an abdomen machine.
00:24:12.35\00:24:13.95
And you see their bellies
just sticking way out there
00:24:13.98\00:24:15.78
and they are crunching
large amounts of weight.
00:24:15.82\00:24:17.69
And they go, first of all,
00:24:17.72\00:24:19.05
you're encouraging
your belly to stick out,
00:24:19.09\00:24:20.86
which it already
does, and second of all,
00:24:20.89\00:24:22.79
you're using all sorts of weight
00:24:22.82\00:24:24.46
which is gonna
encourage muscle development.
00:24:24.49\00:24:26.90
And so they're doing it
00:24:26.93\00:24:28.66
thinking they're gonna
make their belly smaller.
00:24:28.70\00:24:30.63
The harsh reality is,
00:24:30.67\00:24:32.00
you're gonna do
just the opposite,
00:24:32.03\00:24:33.37
it's gonna make
their bellies bigger.
00:24:33.40\00:24:34.74
And women especially, yeah,
00:24:34.77\00:24:36.17
they don't like
thick waist so...
00:24:36.20\00:24:38.27
Well, not too many people do.
00:24:38.31\00:24:40.01
Unless you want
to play in the NFL
00:24:40.04\00:24:41.48
on the offensive line
for the Seattle Seahawks,
00:24:41.51\00:24:43.71
I don't know
that you're gonna want
00:24:43.75\00:24:45.51
to have a big wide abdomen.
00:24:45.55\00:24:47.85
Yeah.
00:24:47.88\00:24:49.68
But certainly, for a lot of the
professional football players,
00:24:49.72\00:24:51.85
they need to have it.
00:24:51.89\00:24:53.22
In fact, Lou Ferrigno,
a very famous bodybuilder
00:24:53.25\00:24:56.56
who tried to go and
play professional football,
00:24:56.59\00:24:59.03
they said he was
tremendously powerful,
00:24:59.06\00:25:01.16
but he didn't have
a wide enough waist.
00:25:01.20\00:25:03.37
His waist was too small.
It was only about 34 inches.
00:25:03.40\00:25:06.84
And they said you just
didn't have the stability
00:25:06.87\00:25:08.97
because his waist was so small.
00:25:09.00\00:25:10.47
He needed
actually a bigger belly
00:25:10.51\00:25:12.27
to play professional football.
00:25:12.31\00:25:13.64
Yeah.
00:25:13.68\00:25:15.98
We're looking good.
We're almost done here.
00:25:16.01\00:25:20.85
Okay, now let's just
do general stretch here,
00:25:20.88\00:25:23.59
where we just
gonna turn our body
00:25:23.62\00:25:26.09
and look back
the other direction.
00:25:26.12\00:25:27.82
All right, and
let's go the other way.
00:25:33.03\00:25:35.46
You should feel
that in the trunk area.
00:25:35.50\00:25:39.80
And it's a good
way to cool down.
00:25:39.83\00:25:42.34
Okay, very good.
00:25:42.37\00:25:43.71
When people are suffering
from various disorders,
00:25:46.98\00:25:50.58
it can seem like
such a hopeless situation,
00:25:50.61\00:25:53.15
but that's sort of the thing
00:25:53.18\00:25:54.52
I love about
having a walk with God.
00:25:54.55\00:25:57.05
Nothing is too big,
nothing is hopeless.
00:25:57.09\00:25:59.65
God can help us overcome
all the situations in our life.
00:25:59.69\00:26:03.12
It promises in the Bible
00:26:03.16\00:26:04.49
that all of things
work together for good
00:26:04.53\00:26:06.49
for those who love the Lord.
00:26:06.53\00:26:07.90
It doesn't mean that
it's all gonna be good,
00:26:07.93\00:26:10.50
but it will work
together for good.
00:26:10.53\00:26:11.87
And remember
00:26:11.90\00:26:13.23
as our Lord Jesus
Christ walked this earth,
00:26:13.27\00:26:15.34
the first thing He
did was heal the people,
00:26:15.37\00:26:18.41
He took care of
their physical needs
00:26:18.44\00:26:20.34
and that opened the door
for Him to share the gospel,
00:26:20.38\00:26:23.51
the good news of
everlasting life.
00:26:23.55\00:26:25.48
And that's what we
try and do as well.
00:26:25.51\00:26:27.62
This is more than just
a job for Lisa and myself.
00:26:27.65\00:26:30.79
This is a ministry for us.
00:26:30.82\00:26:32.15
We're out there helping people,
out there on the frontlines,
00:26:32.19\00:26:36.52
helping them to
change their lifestyle,
00:26:36.56\00:26:38.79
so they'd feel
like a new person.
00:26:38.83\00:26:40.63
And as they start to
feel good about themselves,
00:26:40.66\00:26:43.20
they want to know more
about what you believe in,
00:26:43.23\00:26:45.83
what you think,
and that opens the door
00:26:45.87\00:26:47.90
to share the good
news of the gospel
00:26:47.94\00:26:50.47
and get some them exited
00:26:50.51\00:26:51.84
because we know
that without that,
00:26:51.87\00:26:54.28
without the element
of God in your life,
00:26:54.31\00:26:56.64
you're never gonna have
the type of abundant health
00:26:56.68\00:26:58.85
that you can have.
00:26:58.88\00:27:00.22
And when people have
that peaceful feeling,
00:27:00.25\00:27:02.78
the peace that
passes understanding,
00:27:02.82\00:27:05.15
that's gonna do so much to
help boost their immune system.
00:27:05.19\00:27:08.26
In fact, did you realize,
00:27:08.29\00:27:10.03
just going out and praising God,
00:27:10.06\00:27:12.43
singing hymns,
and praising the Lord,
00:27:12.46\00:27:14.50
that also
stimulates your immune response
00:27:14.53\00:27:17.97
or getting
involved reading God's word,
00:27:18.00\00:27:20.90
creating again,
creative activities, music,
00:27:20.94\00:27:23.71
listening to
soothing uplifting music,
00:27:23.74\00:27:27.01
not the pulsing hard rock stuff
00:27:27.04\00:27:29.44
that's gonna cause
irritation, but beautiful hymns
00:27:29.48\00:27:33.15
and so forth and classical music
00:27:33.18\00:27:34.78
will actually stimulate
your immune system as well.
00:27:34.82\00:27:37.12
And remember,
00:27:37.15\00:27:38.49
we want do all
things for the right reason.
00:27:38.52\00:27:40.76
Our call, scripture on
this show is Philippians 4:13,
00:27:40.79\00:27:44.93
which says, "I
can do all things,"
00:27:44.96\00:27:46.56
not some things, but
"all things through Christ
00:27:46.59\00:27:49.30
who strengthens me."
00:27:49.33\00:27:50.87
It's always a
pleasure to work with you.
00:27:50.90\00:27:53.47
I'm so glad
you've joined us again.
00:27:53.50\00:27:55.24
God bless you.
00:27:55.27\00:27:56.60
And we look forward
to seeing you next time
00:27:56.64\00:27:58.54
on Body & Sprit.
00:27:58.57\00:27:59.97
God bless.
00:28:00.01\00:28:01.34