Supplement is a
billion dollar industry
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but not much is
really understood.
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What are the
proper things to take
00:00:05.37\00:00:06.94
and what should
you watch out for.
00:00:06.97\00:00:08.64
We'll talk about that
next on Body & Spirit.
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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 & Spirit.
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My career has
expanded around 40 years now
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and during that time I've
tried lot of different things,
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I was involved in professional
body building for a while
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and during that time
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we took all of
sorts of supplements,
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the one thing I did not
take was Anabolic steroids,
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and I'm thankful for that,
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but I tried
about everything else,
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all the way from
vitamins, minerals, amino acids,
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Dessicated
Liver, wheat germ oil,
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even glandular protein,
actually the worst it tasted,
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the better we
thought it was for us.
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Well, I spend a lot of money,
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needless money
trying to get healthier
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and of course out there today,
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there're still a wide
range of supplements out there,
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some are good,
some maybe not so good.
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And also people don't realize
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how much they
can affect themselves
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by taking things out of balance.
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If you do that, it can affect
other aspects of your body
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and actually make you worse.
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And not only
that, but lot of things
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you might take in are just going
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straight through the body,
it's just wasting your money.
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So, we're gonna talk about
that as we get into our workout.
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Helping me out
today will be Lisa,
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who is also a personal trainer
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and she knows quite a bit
about supplements as well,
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so we'll be chatting about that
along with doing our workout.
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So we're gonna warm up
gently by just doing some legs,
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we're gonna start with legs,
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and we're gonna do something
a little bit different today,
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something that many
people have been longing for
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because they've seen me
put people through workouts
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and they wondered
what'd it be like for me
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to be on the other end.
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So for the first
part of this program,
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I'm gonna have Lisa put
me through a squad workout.
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So everybody who
thinks that I deserve it,
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now there it goes.
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Paybacks! Payback time, okay.
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All right, we'll do it a
couple of more times, okay.
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Okay, but we can't
obliterate you too much
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because we need you
for the rest of the show.
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Go for it.
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Okay!
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Okay, we're
gonna do some squats.
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Now, for you people at home,
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make sure and
stop if you need to,
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because of
course he will need to.
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But stop at
anytime and rejoin us
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and so we're gonna do
what we call Ten-Ten squat.
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So we're gonna
do ten full squats
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and then we're gonna
just do ten half squats
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and stay in that motion
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where the
tension is never let off,
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so you don't get to rest.
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Okay, it also needs
to be mentioned is I...
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When I was 38 years old I
tore my ACL of my right knee
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and I never had it repaired,
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the strength in my
legs kept me going,
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but it does limit
some of my range of motion.
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So I may not be going deep,
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as deep as maybe
I might have done,
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had I not had that
happened, but I will go...
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trying to go pretty deep anyway.
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You can make at least to 90
but just when you go deeper.
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I got that. Yeah.
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No doubt about it. Okay.
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Okay, Ten regular squats
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and for you at home make sure
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that you're
putting your seat back,
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you can bend up the waist
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but keep your
chest and your head up.
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So you almost have
an arch in your back.
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Is that four?
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Six, you don't count very well.
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So, he does that
task all the time.
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No, I don't.
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Okay. Okay, and
the short ones, one.
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Easy!
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Okay, now we're gonna
go to the full ones again.
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Okay.
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But not all the way to the top,
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don't lock your legs out,
that will allow us for rest.
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We wouldn't want that, would we?
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Never. Okay.
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And as Lisa said
for those at home,
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if you start to feel
like you need to stop, do so.
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And more you're
going to the shorts, okay.
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And down and then
it's just from the bottom
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and just half way up.
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You want to keep your tension
on your thighs as you do that.
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Focus on the muscle
that you're working.
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Nine, ten.
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Okay, all the way up, yup.
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Again? Yup!
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And I'm starting to feel them.
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Are you sure? Yup!
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I'm sure.
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Okay, now we'll go
into the shorts again.
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Okay.
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Not quite so
high... There you go.
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I'm not counting that first one.
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I didn't count
it either. Oh! Okay.
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Good, thank God,
you not a cheater.
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Because of course when we cheat,
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we only cheat ourselves, right?
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That's right.
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Can you do a 20 second hold,
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two, three, four, five, six,
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this is where people
tend to get to leaning over,
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so make sure you're
holding that chest up,
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10 more seconds, ten,
nine, eight, seven, six,
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five, four, three, two, good.
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All right. I feel good.
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Do you need to
stretch out a little?
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No, I got. Okay.
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That's gonna be your part.
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Okay, I'm gonna
bring a mat out here now,
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and we're gonna
put Lisa on there,
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on her hands and
knees, facing that way.
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Okay.
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And what we're gonna do is,
we're gonna do some leg work
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for the hips and thighs
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and so I want
you put one leg out.
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Okay, and ten times I
want you to raise it up.
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Control it, and as you do
it, you trying to contract
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the gluteus maximus
which is your buttocks.
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This is an area that women
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especially want to
spend a lot of time
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and now keep
that leg back up there
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and do the leg curl.
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Okay.
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Now, we go
right into a leg curl.
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And this is
flexing the knee joint
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by contracting the hamstring,
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and it makes a
good training effect
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from going one into the other.
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Three more times.
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You're actually breathing a
little hard Little bit, okay.
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Other side? Okay, other side.
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Three rounds of
ten-ten is pretty good.
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For anybody? For anybody.
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Even an old warhorse like me.
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Nine, Ten...
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Now, we're gonna
do two rounds of this.
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There're are times when
it's good to change over
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to the other leg and
then go back and forth
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rather than just
trying to stay on it
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for a long period of time,
because you get to the point
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where you start feeling
it too much in your knee
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or some other place,
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you're not able to focus
on the muscles quite as well.
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Or your hip flexor,
that's where I tend to feel it
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and you can't
focus on your muscle
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that you're
supposed to be using.
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Okay.
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There you heard, right
from the horse's mouth.
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I say that for the Lisa
sake 'cause she was a...
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She is a horsy
girl. Love horses.
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Love horses, did lots of
rodeo on her early years.
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Contract the
hamstring, it looks good.
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I can see it contracting
right through your pants there,
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it looks good.
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And two more.
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Very good, okay.
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Can you feel that in
your glutes as you do that?
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Okay.
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Focus on the muscles
we're working there, good.
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And now to the hamstring.
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And while you're doing
this, you're still holding up,
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so you still get gluteal action,
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plus you're
working the hamstrings
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and that gluteal
hamstring thigh is an area
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where people a
lot of times get sore.
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Looking good, almost there.
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Okay, one more rep.
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Okay, now go and
lay on your side, Lisa.
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Okay.
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And here is another exercise
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that women especially like to do
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but also very import for men,
because men often times think,
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I don't need to work this?
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Well, they actually
do, because show me a man
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who has lost the
gluteus maximus muscles
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and I'll show you a
man who has got a bad back,
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then also the
way God designed us,
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we all appreciate the
looks of the opposite gender,
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and although men might
think it's strictly women thing,
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women can appreciate a muscular
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well developed
body on a male as well
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including gluteus maximus area.
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Right, Lisa?
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Right. Okay, okay.
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Now set on that one, okay.
00:09:37.37\00:09:38.74
Now, we're gonna do a
leg raise and also people,
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lot of times as they get older,
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they start to get
a lot of hip problems
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and doing these
types of exercises,
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we're gonna go for 20 of this.
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This type of
exercise is very good
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for keeping those...
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the abductors of the hip strong
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and this will help for
golfing, hiking, cycling
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whatever type of
outdoor activities skiing,
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snowboarding, wakeboarding
whatever somebody wants to do.
00:10:02.93\00:10:05.70
Having strong hips is
vital, or if you're doing
00:10:05.73\00:10:08.90
something like
basketball, racquetball,
00:10:08.94\00:10:11.54
that's also very valuable.
00:10:11.57\00:10:14.38
What number
we're on now? Twenty.
00:10:14.41\00:10:15.74
Okay, now, while you
are in this position,
00:10:15.78\00:10:17.55
I like you to
stretch your quadricep,
00:10:17.58\00:10:19.88
and she is gonna
get hold of her leg,
00:10:19.91\00:10:21.82
and there is a
couple of ways of doing.
00:10:21.85\00:10:23.18
You can do a stretch
for around 15 to 20 seconds.
00:10:23.22\00:10:27.12
We gonna do it
little bit different.
00:10:27.16\00:10:28.56
Lisa likes to do it
on the ten second time
00:10:28.59\00:10:31.89
and then do it again.
00:10:31.93\00:10:33.60
And there're other
people like that as well.
00:10:33.63\00:10:35.10
In exercise,
00:10:35.13\00:10:36.46
there're physiological
variability in all people.
00:10:36.50\00:10:38.67
There isn't just one
blueprint that fits everybody.
00:10:38.70\00:10:41.70
And so, the worst
thing you can do as a trainer
00:10:41.74\00:10:43.97
is insist that
people do it your way.
00:10:44.01\00:10:47.08
You have to work with the person
00:10:47.11\00:10:48.44
and realize,
okay, that's not feeling
00:10:48.48\00:10:50.25
that great for you so
let's do something different
00:10:50.28\00:10:51.98
and that's so important.
00:10:52.01\00:10:53.38
I always tell people,
it's not rocket science,
00:10:53.42\00:10:55.08
we're not gonna miss
Mars by a million miles
00:10:55.12\00:10:57.52
if we're one
degree off, you're okay.
00:10:57.55\00:10:59.39
Okay, let's turn to other side.
00:10:59.42\00:11:01.02
Are we feeling the
hips and so forth, okay.
00:11:06.93\00:11:08.80
Getting a good
workout down there.
00:11:08.83\00:11:10.17
Good.
00:11:10.20\00:11:12.07
I'm gonna talk about
supplements just for a second
00:11:12.10\00:11:13.77
while you're doing that, Lisa.
00:11:13.80\00:11:15.94
When people look at
what we should be taking in,
00:11:15.97\00:11:19.37
food is composed
of five elements.
00:11:19.41\00:11:21.98
We got to have the
essential amino acids.
00:11:22.01\00:11:26.72
We have to have carbohydrates.
00:11:26.75\00:11:28.42
We have to have the
essential fatty acids.
00:11:28.45\00:11:30.35
We have to have vitamins,
we have to have minerals.
00:11:30.39\00:11:32.75
If we start taking
things out of context
00:11:32.79\00:11:35.99
and do isolated foods,
00:11:36.02\00:11:37.89
then we gonna
start to have problems.
00:11:37.93\00:11:40.16
God put all the nutrients
00:11:40.20\00:11:41.76
in there
perfectly like an apple.
00:11:41.80\00:11:44.03
Just a simple apple will
have 300 phytochemicals in it.
00:11:44.07\00:11:48.50
You can't take enough bottles
00:11:48.54\00:11:51.31
in order to get all
of those phytochemicals.
00:11:51.34\00:11:53.41
You're much better
off to just eat the apple.
00:11:53.44\00:11:55.51
Now, I understand
in our society today,
00:11:55.54\00:11:57.41
we got a lot of
problems with losing nutrients
00:11:57.45\00:12:01.05
in the soil from mass producing.
00:12:01.08\00:12:03.52
We have problems with
GMOs and things like that.
00:12:03.55\00:12:06.45
And I also understand
that an apple of today
00:12:06.49\00:12:08.49
is not as nutritionally
rich as one of 50 years ago
00:12:08.52\00:12:11.79
which probably isn't as
good as one of 100 years ago,
00:12:11.83\00:12:14.33
but still we want
to try and eat food
00:12:14.36\00:12:15.93
in its natural
stage as much as possible.
00:12:15.96\00:12:18.10
So when I look at
people with supplements,
00:12:18.13\00:12:20.14
I always tell them first
of all go after something
00:12:20.17\00:12:22.70
that's a whole food
that's concentrated out,
00:12:22.74\00:12:25.87
the whole food
herbs and so forth.
00:12:25.91\00:12:27.24
And what people don't understand
00:12:27.28\00:12:29.41
is that both whole food herbs
00:12:29.44\00:12:30.88
and there is medicinal
herbs and they are different.
00:12:30.91\00:12:33.48
The whole food
herbs are designed
00:12:33.52\00:12:34.88
to regenerate the body, okay.
00:12:34.92\00:12:37.19
How's that
feel? That feels good.
00:12:37.22\00:12:38.55
Okay, so you got all of
your stretching in and so forth.
00:12:38.59\00:12:40.72
Okay, come on up.
00:12:40.76\00:12:42.96
Actually check that.
00:12:42.99\00:12:44.53
I'm gonna have you do
something else right down here.
00:12:44.56\00:12:45.89
Okay. Okay.
00:12:45.93\00:12:47.93
We're gonna do
little upper body exercise
00:12:47.96\00:12:49.76
and this is gonna be
payback for all those squats.
00:12:49.80\00:12:52.70
FAQ.
00:12:52.73\00:12:55.27
And so, what I'm
gonna have Lisa do,
00:12:55.30\00:12:56.64
I'm just gonna have
her do a modified push up
00:12:56.67\00:12:58.54
and so she will
do it off her knees,
00:12:58.57\00:12:59.91
I'll have her do
a couple of rounds,
00:12:59.94\00:13:01.28
then we're gonna do a
five-five on the push up,
00:13:01.31\00:13:02.91
so I'll give you
five full, five shorts,
00:13:02.94\00:13:05.38
five full and five short,
00:13:05.41\00:13:06.75
and we just do two rounds of it.
00:13:06.78\00:13:08.12
Just regular width?
Yeah, regular width.
00:13:08.15\00:13:10.75
Okay, now you at home,
00:13:10.79\00:13:12.12
you can do this against the wall
00:13:12.15\00:13:13.49
or you can do
this without your knees
00:13:13.52\00:13:15.26
if you want, if you want
to make it little tougher.
00:13:15.29\00:13:20.13
Very nice, so
there's five good full ones.
00:13:20.16\00:13:21.96
Now we'll do five short.
00:13:22.00\00:13:25.13
And just by changing
the dynamic of an exercise,
00:13:25.17\00:13:28.10
we can get a great effect on it.
00:13:28.14\00:13:30.51
Very good, okay, one more round.
00:13:30.54\00:13:32.47
Five full, very good.
00:13:32.51\00:13:37.71
Woman can indeed do push ups
00:13:37.75\00:13:39.18
and they can do
them quite well actually.
00:13:39.21\00:13:41.28
Okay, and five short.
00:13:41.32\00:13:45.09
This will give you a good effect
00:13:45.12\00:13:46.45
for the chest,
triceps, shoulders.
00:13:46.49\00:13:48.42
Good, excellent, very good.
00:13:48.46\00:13:50.56
How that feel? Good.
00:13:50.59\00:13:51.93
Okay, going come on up.
00:13:51.96\00:13:54.50
I'll take your mat. Thanks.
00:13:54.53\00:13:56.43
That's why you're on there.
00:13:56.46\00:14:02.07
Okay, well, we got
little stimulation going there,
00:14:02.10\00:14:04.87
so what we will do now
00:14:04.91\00:14:06.24
as we'll do a
little bit of stretching
00:14:06.27\00:14:07.88
and we're gonna
stretch the chest
00:14:07.91\00:14:10.41
since we just had you that
00:14:10.45\00:14:11.95
by putting your
hands behind your head
00:14:11.98\00:14:15.62
and just laying back
00:14:15.65\00:14:17.85
and feeling it stretch
in the pectoralis region,
00:14:17.89\00:14:20.96
that will be your chest, okay.
00:14:20.99\00:14:22.42
Now, give yourself a hug, Lisa.
00:14:22.46\00:14:25.06
Fold your shoulders,
00:14:25.09\00:14:26.43
shoulder blades
apart as much as you can.
00:14:26.46\00:14:28.83
All right. Very good.
00:14:28.86\00:14:31.43
That's an
important area to stretch.
00:14:31.47\00:14:33.77
Lot of people neglect
that, those upper thoracic area,
00:14:33.80\00:14:38.37
those muscles at
upper thoracic vertebrae
00:14:38.41\00:14:39.97
are very important to keep fit.
00:14:40.01\00:14:41.44
Okay, let's go
back to the first thing
00:14:41.48\00:14:43.24
we're doing, stretch back.
00:14:43.28\00:14:48.85
It's kind of like
being on an easy chair.
00:14:48.88\00:14:51.42
Sitting on easy chair there.
00:14:51.45\00:14:54.56
Okay, now give
yourself another hug.
00:14:54.59\00:14:56.29
Okay. And pull
the scapular apart.
00:14:56.32\00:14:58.89
There are 16
different muscles attached
00:14:58.93\00:15:00.76
to each side of the scapular,
so it's a very complex network,
00:15:00.80\00:15:03.97
and the women
start to have problems
00:15:04.00\00:15:05.87
with their posture later on
00:15:05.90\00:15:07.54
'cause those scapular
muscles have gone weak
00:15:07.57\00:15:09.57
and so we'll work
on that little bit
00:15:09.60\00:15:11.24
as we go through our program.
00:15:11.27\00:15:12.64
Okay.
00:15:12.67\00:15:15.61
Okay, go and relax.
00:15:15.64\00:15:17.95
All right, let's
do some shoulder work,
00:15:17.98\00:15:21.22
and we gonna do this in,
00:15:21.25\00:15:22.98
somewhat of a
stage range as well.
00:15:23.02\00:15:25.89
We gonna start down here.
00:15:25.92\00:15:27.26
And we gonna do just ten raises.
00:15:27.29\00:15:28.92
Just out to the
side very gently.
00:15:28.96\00:15:34.76
This is the easy
part of the range.
00:15:34.80\00:15:39.90
Okay, now hold it there.
00:15:39.93\00:15:41.54
Now, let's go way up
high and go part way down,
00:15:41.57\00:15:44.31
and we'll ten up there.
00:15:44.34\00:15:50.35
Now, of course,
if we use weights,
00:15:50.38\00:15:51.88
should be a lot tougher,
00:15:51.91\00:15:53.25
but you'll still
get a good effect
00:15:53.28\00:15:54.62
even with nothing.
00:15:54.65\00:15:57.09
Okay, let's do
the mid section now,
00:15:57.12\00:15:59.05
ten, right in the middle there.
00:15:59.09\00:16:03.22
Important to
keep the palms down,
00:16:03.26\00:16:05.19
so you can isolate
the deltoid region.
00:16:05.23\00:16:11.13
Okay, now down,
okay, part way up again.
00:16:11.17\00:16:15.07
Second round gets
little bit tougher.
00:16:19.47\00:16:21.01
Yeah.
00:16:21.04\00:16:25.51
Okay, up to the
top, way up high,
00:16:25.55\00:16:29.72
contract the deltoid each time.
00:16:29.75\00:16:33.82
Okay, down to the
middle section and raise.
00:16:39.06\00:16:43.63
Doing all right? Yup!
00:16:47.40\00:16:48.97
Okay, good.
00:16:49.00\00:16:51.51
Okay, now we're gonna do a hold.
00:16:51.54\00:16:54.78
I think you need a little help.
00:16:54.81\00:16:56.68
You can see what?
00:16:56.71\00:16:58.05
I said, I think
you need little help.
00:16:58.08\00:17:02.98
I think I'm good.
00:17:03.02\00:17:06.69
Now actually what
Lisa said is a good point.
00:17:06.72\00:17:09.46
In fact, why don't
you come behind me, Lisa?
00:17:09.49\00:17:10.83
Yeah, this is
how we help people,
00:17:10.86\00:17:13.26
give them a little pressure.
00:17:13.29\00:17:17.50
And that makes it tougher.
00:17:17.53\00:17:23.00
I think you're tired.
00:17:23.04\00:17:26.57
Actually, the first
time I did that to somebody,
00:17:26.61\00:17:29.38
it was a football player,
00:17:29.41\00:17:31.15
and he could
shoulder press with 100s...
00:17:31.18\00:17:35.15
110 pound
dumbbells, and bench press 500,
00:17:35.18\00:17:38.42
and he was in high school.
00:17:38.45\00:17:39.79
Yup.
00:17:39.82\00:17:41.16
And you have to make sure,
because that's how we finished
00:17:41.19\00:17:43.89
people offense with the
manuals like we did with Dick,
00:17:43.93\00:17:46.90
and you have to make sure
those were real strong guys
00:17:46.93\00:17:48.66
that you take them
deep enough with these
00:17:48.70\00:17:51.27
because I did the first
time and he hung his arms out
00:17:51.30\00:17:54.80
and I went to pull down
and I was hanging by his arms.
00:17:54.84\00:17:58.17
Yeah.
00:17:58.21\00:17:59.67
So I learned, the next
time I got him deeper this way,
00:17:59.71\00:18:02.48
so then I could do him.
00:18:02.51\00:18:03.85
Right.
00:18:03.88\00:18:05.28
No matter how big
and strong somebody is,
00:18:05.31\00:18:07.85
if we get them tired enough...
00:18:07.88\00:18:09.32
Right, and I take him
when he is pretty tired.
00:18:09.35\00:18:11.95
Right. Quite well, yeah.
00:18:11.99\00:18:13.92
Okay, pull the arm out.
00:18:13.96\00:18:15.86
Okay, bring it
cross and stretch.
00:18:15.89\00:18:22.76
And of course
with me over the years
00:18:22.80\00:18:25.30
aches and pains,
injuries and so forth.
00:18:25.33\00:18:28.00
My left arm could
have gone for while,
00:18:28.04\00:18:30.24
my right arm was
the one that was going.
00:18:30.27\00:18:32.07
I've had enough of this. Yup.
00:18:32.11\00:18:35.14
Okay, let's bring it
across the other way.
00:18:35.18\00:18:37.81
Now, when you do a stretch,
00:18:42.95\00:18:44.29
you want to hold for
about a 15-20 second time period
00:18:44.32\00:18:47.52
and give yourself gentle
pull, don't make it too painful.
00:18:47.56\00:18:53.29
Okay, now from here,
we're gonna do some shrugs.
00:18:53.33\00:18:56.70
We're just gonna shrug up,
hold it, then go way back down,
00:18:56.73\00:19:01.17
up, contract it,
back down, up, contract.
00:19:01.20\00:19:06.51
Now, we're working on
the trapezius muscles,
00:19:06.54\00:19:09.28
and those are the
muscles right into here.
00:19:09.31\00:19:12.08
And, Lisa, they're
covered up by hair,
00:19:12.11\00:19:14.25
on me not so much.
00:19:14.28\00:19:16.79
Okay, and down,
and down, and down.
00:19:16.82\00:19:23.66
This particular
muscle goes all the way
00:19:23.69\00:19:25.49
from the occipital
protuberance of your skull
00:19:25.53\00:19:27.86
which is right back here
00:19:27.90\00:19:29.63
and goes all
the way down to T12,
00:19:29.66\00:19:31.73
so it forms like a big diamond
00:19:31.77\00:19:33.34
in the middle of
the back covering up
00:19:33.37\00:19:34.90
some of the other
muscles that are in there.
00:19:34.94\00:19:38.97
Okay, let's do about five more.
00:19:39.01\00:19:42.51
Okay, now, let's do some
fast, up down, up down, up down,
00:19:47.68\00:19:51.29
up down, up down, up
down, up down, up down,
00:19:51.32\00:19:55.09
up down, up
down, up down, up down.
00:19:55.12\00:19:57.33
Slow it down.
00:19:57.36\00:19:59.29
Okay, fast again,
two, three, four, five,
00:20:02.76\00:20:07.67
six, seven, eight,
nine and ten, good.
00:20:07.70\00:20:12.64
See, we men are good at
shrugging our shoulders,
00:20:12.67\00:20:15.01
because we're very good
on, I don't know, I don't know.
00:20:15.04\00:20:18.18
So you guys
could do that all day.
00:20:18.21\00:20:20.48
If need be.
00:20:20.52\00:20:23.55
Okay.
00:20:23.59\00:20:26.29
Now we're gonna
do some back work,
00:20:26.32\00:20:28.96
and we're gonna do some rowing,
00:20:28.99\00:20:30.53
and we're gonna our
self for the resistance.
00:20:30.56\00:20:32.83
You gonna grab around
the end of your towel there.
00:20:32.86\00:20:35.36
And then you got
to grab palm down
00:20:35.40\00:20:38.47
and then you have
to reach out there
00:20:38.50\00:20:39.83
and we're just like
we're sawing some wood here.
00:20:39.87\00:20:42.37
We reach out, we pull in.
00:20:42.40\00:20:45.64
Okay, go and keep
going with that, Lisa.
00:20:45.67\00:20:48.28
So we are focusing on
the muscles right here,
00:20:48.31\00:20:51.98
and we're working
the latissimus dorsi,
00:20:52.01\00:20:53.55
also we can get
some of the muscles
00:20:53.58\00:20:54.92
of the rotator cuff.
00:20:54.95\00:20:57.62
So we gonna begin
the infraspinatus,
00:20:57.65\00:20:59.15
supraspinatus, teres minor,
all those muscles in there,
00:20:59.19\00:21:01.62
are gonna
worked by that as well.
00:21:01.66\00:21:04.39
And I know through
her years of horsemanship,
00:21:04.43\00:21:07.03
Lisa has had an injury or
two from that time period.
00:21:07.06\00:21:10.03
Not too many people I
know who've ridden horses
00:21:10.07\00:21:12.30
for any length of
time have yet fall off.
00:21:12.33\00:21:15.60
No!
00:21:15.64\00:21:18.51
Just how badly you get hurt.
00:21:18.54\00:21:20.41
That right.
00:21:20.44\00:21:23.58
Unlike we established before,
00:21:23.61\00:21:25.31
you're only
hurt, really hurt bad
00:21:25.35\00:21:27.25
if you have to spend
time in the hospital,
00:21:27.28\00:21:29.85
break something
and you only have to go
00:21:29.88\00:21:31.22
to the emergency room
00:21:31.25\00:21:32.59
that doesn't count
throughout that day.
00:21:32.62\00:21:35.12
Okay.
00:21:35.16\00:21:37.06
'Cause one time I was
asking, let's go like that.
00:21:37.09\00:21:38.89
Okay.
00:21:38.93\00:21:40.26
Left hand low,
left hand low on it.
00:21:40.30\00:21:42.36
Okay.
00:21:42.40\00:21:43.73
There you go, I was asking her
00:21:43.77\00:21:46.43
had you ever been
seriously hurt on the horse
00:21:46.47\00:21:48.24
and she said one time,
and then I was talking to her,
00:21:48.27\00:21:52.21
she said talking
about other broken bones,
00:21:52.24\00:21:54.34
and I said, well,
did this so happened
00:21:54.38\00:21:55.71
at the same time?
00:21:55.74\00:21:57.08
No.
00:21:57.11\00:21:58.45
I thought you only got
hurt seriously once on a horse.
00:21:58.48\00:22:00.18
Oh, the broken bones count.
00:22:00.22\00:22:03.28
If you don't spend
days in the hospital.
00:22:03.32\00:22:05.19
Okay, okay, I got it.
00:22:05.22\00:22:07.39
Okay, ten more.
00:22:11.99\00:22:15.03
Very good, looking
good, five more times.
00:22:18.87\00:22:23.30
And one more, good.
00:22:26.71\00:22:29.34
Okay, now what we're going to do
00:22:29.38\00:22:30.71
is we're gonna take our towel up
00:22:30.75\00:22:32.31
over our head and grab it.
00:22:32.35\00:22:35.65
Okay.
00:22:35.68\00:22:37.02
So this will be
different one, okay.
00:22:37.05\00:22:38.62
You gonna come down
and you gonna push up.
00:22:38.65\00:22:41.22
Like so, push up
00:22:41.26\00:22:43.12
Triceps. Push-up.
00:22:43.16\00:22:45.03
Okay, we're
doing the triceps now.
00:22:45.06\00:22:50.63
This is the great one
for the back of the arms.
00:22:50.67\00:22:55.87
Way up, and up, and up.
00:22:55.90\00:23:01.54
Let's do ten more,
then we'll switch sides.
00:23:01.58\00:23:04.21
You're giving
yourself the resistance
00:23:04.25\00:23:05.71
when you get to the
top, hold back down.
00:23:05.75\00:23:10.19
You actually feel
both arms as you do this.
00:23:10.22\00:23:16.52
And one more time, good. Okay.
00:23:16.56\00:23:20.60
We gonna grab there.
00:23:20.63\00:23:22.40
Bring it up over head, okay.
00:23:22.43\00:23:25.13
And push-up, and
up, extend the arm.
00:23:25.17\00:23:30.91
You want to go
as far as you can.
00:23:30.94\00:23:32.27
Lot of times on
triceps training,
00:23:32.31\00:23:34.21
people tend to stop short.
00:23:34.24\00:23:35.94
We don't want to do that,
00:23:35.98\00:23:37.31
we want to go
just as high as we can.
00:23:37.35\00:23:39.21
This is one exercise
it's okay to lock out per se.
00:23:39.25\00:23:42.52
Correct.
00:23:42.55\00:23:43.89
In fact we want to,
00:23:43.92\00:23:45.25
in order to maximize
contraction of the triceps.
00:23:45.29\00:23:49.12
And I think we got five to go.
00:23:49.16\00:23:55.60
And one more, good.
00:23:55.63\00:23:59.37
Okay. We're doing good.
00:23:59.40\00:24:00.97
Now, we're gonna take it,
00:24:01.00\00:24:02.34
drape it over the
outside of the wrist
00:24:02.37\00:24:04.37
and we're gonna grab underneath
and we'll do some curls.
00:24:04.41\00:24:06.84
Okay.
00:24:06.88\00:24:08.38
Okay, we're going
to come up and down.
00:24:08.41\00:24:12.31
We want to
drape over the outside
00:24:12.35\00:24:15.52
because of the fact
that the biceps function
00:24:15.55\00:24:18.39
is to curl into supraspinatus,
turn the wrist out.
00:24:18.42\00:24:24.19
Okay, we got ten more to go.
00:24:24.23\00:24:27.23
Curled up, and up,
00:24:30.77\00:24:33.97
and up, and one more.
00:24:34.00\00:24:40.58
Good job. Okay.
00:24:40.61\00:24:42.91
Turn it the other way now.
00:24:42.94\00:24:45.81
Okay, drape it
over and curl, and curl.
00:24:45.85\00:24:50.42
Contract the bicep,
and then pull it back down,
00:24:50.45\00:24:54.09
so we're making our self work.
00:24:54.12\00:24:58.09
It's always good to know
what muscles you're working
00:24:58.13\00:25:00.86
so you can focus on them.
00:25:00.90\00:25:02.66
Because we tend to
in our everyday work,
00:25:02.70\00:25:05.50
we use whatever
muscle is stronger,
00:25:05.53\00:25:07.50
I know I was very good at using
my forearms to train my biceps.
00:25:07.54\00:25:13.24
I could do all my biceps
exercises with my forearm.
00:25:13.27\00:25:16.04
Right.
00:25:16.08\00:25:17.41
Because I was
very forearm dominant
00:25:17.45\00:25:18.78
from riding horses
and pulling on the reins
00:25:18.81\00:25:21.18
and so I had to get the
brain connection to the biceps
00:25:21.22\00:25:24.05
to actually
contracted to make it work.
00:25:24.09\00:25:26.69
And also what could happened is
00:25:26.72\00:25:28.06
I'm very
dominant in my right arm,
00:25:28.09\00:25:30.63
so I can curl
more with my right arm,
00:25:30.66\00:25:34.00
but my left biceps
are actually stronger
00:25:34.03\00:25:37.00
but I can't, this one
can't compete with that one.
00:25:37.03\00:25:39.87
Yeah.
00:25:39.90\00:25:42.14
Okay.
00:25:42.17\00:25:44.61
Well, let's do the
little abdominal curl work,
00:25:44.64\00:25:46.68
and we're going to do it
just from standing position,
00:25:46.71\00:25:49.11
blow out, bend
over, up and back,
00:25:49.14\00:25:53.62
blow out, over, up and back.
00:25:53.65\00:25:58.02
Blow out, over, up and back.
00:25:58.05\00:26:02.02
Blow out, over, up, back.
00:26:02.06\00:26:05.89
Blow out, over, up, back.
00:26:05.93\00:26:09.26
Contract the abs.
Bend over, up and back.
00:26:09.30\00:26:13.77
Contract, over, up and back.
00:26:13.80\00:26:17.74
Contract over, up, and back.
00:26:17.77\00:26:21.71
Contract over, up, and back.
00:26:21.74\00:26:25.08
Very good. Okay,
we're done with that.
00:26:25.11\00:26:30.69
Going into your
supplement again.
00:26:30.72\00:26:32.65
If somebody goes in
00:26:32.69\00:26:34.02
and just starts buying
things off the store shelf,
00:26:34.06\00:26:37.93
they may not know
what they're going after,
00:26:37.96\00:26:39.29
they might buy some vitamin C
or some vitamin E or whatever,
00:26:39.33\00:26:42.43
not knowing that those
vitamins all work together,
00:26:42.46\00:26:45.33
and the way you get
those nutrients balance
00:26:45.37\00:26:47.77
properly is in your
foods, in the whole foods,
00:26:47.80\00:26:51.07
and you don't want to do things
00:26:51.11\00:26:52.47
like microwaving
it or high heating it
00:26:52.51\00:26:55.14
because that destroys nutrients.
00:26:55.18\00:26:57.21
It will actually
denature the enzymes we have to,
00:26:57.25\00:26:59.21
that we're after.
00:26:59.25\00:27:00.58
We want active enzymes
because those are what help us
00:27:00.62\00:27:04.52
for all metabolic
actions to takes place.
00:27:04.55\00:27:06.69
If we start cutting into that,
00:27:06.72\00:27:08.29
our body will start
going to degeneration,
00:27:08.32\00:27:10.33
because it's gonna be
borrowing from other areas.
00:27:10.36\00:27:12.39
When we put the
proper nutrients in our body,
00:27:12.43\00:27:15.06
awesome things happen.
00:27:15.10\00:27:16.50
The body fat will
start to slough off
00:27:16.53\00:27:18.33
and all a sudden we
start taking a whole new look.
00:27:18.37\00:27:20.67
We find our self
getting stronger.
00:27:20.70\00:27:22.04
We'll have more energy.
00:27:22.07\00:27:23.57
And of course the best thing
00:27:23.61\00:27:25.04
is internally we'll
start feeling better.
00:27:25.07\00:27:27.24
We won't have the diseases
00:27:27.28\00:27:28.61
and the problems
that people have today.
00:27:28.64\00:27:30.41
Stay away from the pop and
all the junk food out there
00:27:30.45\00:27:32.58
and you feel so much better.
00:27:32.61\00:27:34.32
We want to do it
all for the right reason
00:27:34.35\00:27:35.75
because as we
have a healthy body,
00:27:35.78\00:27:38.35
we'll have a clear mind.
00:27:38.39\00:27:39.72
We have a clear mind, we
have a great connection to God,
00:27:39.75\00:27:41.82
and that's what
it's really all about,
00:27:41.86\00:27:43.59
training to God's glory.
00:27:43.63\00:27:45.56
Here on Body & Spirit we use
a scripture of Philippians 4:13
00:27:45.59\00:27:50.37
which says, that we can
do all things through Christ
00:27:50.40\00:27:53.44
who strengthens me.
00:27:53.47\00:27:54.80
There is so many
scriptures that talk about
00:27:54.84\00:27:56.60
how we should
take care of our body,
00:27:56.64\00:27:58.01
and that's what we are
trying to do here on this show.
00:27:58.04\00:28:00.24
God bless you.
00:28:00.28\00:28:01.61
Thank you for joining us
00:28:01.64\00:28:02.98
and we look forward
to seeing you next time
00:28:03.01\00:28:04.65
on Body & Spirit.
00:28:04.68\00:28:06.82