Osteoporosis is a
condition that plagues women,
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when they get older.
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But it doesn't
have to be that way.
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There are things you
can do to prevent it,
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or to help reverse it.
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Want to find out how?
Stay tuned for Body & Spirit.
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I'm Dick Nunez,
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co-owner of Fit-In-15
personal training services.
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Welcome to Body & Spirit.
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Young girls of
today don't realize
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that they might be in
trouble later on down the line.
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None of them want to be
stooped over or bent down
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from
osteoporosis, but unfortunately,
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with the lifestyle
patterns of today's girls,
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it's going to be
more reality than ever.
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They can think right now
as they drink down their pops
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and coffees and so on,
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and eat their
foods that they eat,
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that it's not
going to happen to them.
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Well, many of the
women you see now,
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they are very stooped over.
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At one time, also
stood up nice and straight
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and also didn't think it
would ever happen to them.
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But it will, but we're
going to talk about some things
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to help prevent that, to
reduce your risk factors,
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and the best way to do
that is to get out of it
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while you're young.
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But even if you already
have the battle of osteoporosis,
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you can help yourself,
by not getting any worse
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or even I've seen
happen before reverse it.
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Well, we're going to
talk about how to do that.
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And we're going to
start out our workout today,
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helping me out will be Mary,
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and she is all
anxious to get started
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with a good workout.
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Mary is not in the osteoporotic
category obviously yet,
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but since she
is a petite female,
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she is what would be
considered a higher risk factor
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than somebody who is going to be
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larger bone and
so on and so forth.
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That's why men tend
not to get osteoporosis
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because they
just have bigger bones
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in the first place.
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But men can get it
as well, and especially
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with the terrible eating
habits of today's society,
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they can get it too.
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So we're gonna
talk more about that
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as we go on, but
we're going to start
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by just gently warming up,
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and were gonna just
use some arm swings, Mary,
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just come up and around
like you're doing a backstroke
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in the water.
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I can't swim, so
the best I can do
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is just imagine right now.
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I'm out there in the Caribbean,
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and I'm doing a back.
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Oh, there's a shark.
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I'd be in big trouble.
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Okay, let's go the other way.
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I can't float so maybe someday
if I ever visit the holy land,
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I'll try the Dead Sea,
we might float in that.
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Okay, that's
nice and easy, right?
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Okay.
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All right, that's good.
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Now, when we're
dealing with osteoporosis,
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the greatest thing we can
do is stimulate the muscles
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and the bones,
because when you do that,
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and you put
tension on those bones,
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they causes a reaction within
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that will actually pulls calcium
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into the bone matrix.
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When an astronaut
goes up in the outer space,
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they start to
decalcify, because they're not,
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they don't have gravity anymore.
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So when they get back to
earth, and start walking around
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then their bones
start to re-calcify.
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So, we're going to start
doing that and of course,
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as I mentioned in the intro,
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the best way for
somebody like yourself
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to avoid ever having it
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is to get into
regular exercise programs.
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And especially,
stimulating the muscles
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around the spinal column,
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because as you see
the elderly ladies,
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what happens to
them, they start to bend,
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so they stoop over like that.
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So we keep those muscles strong,
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we won't have
that kind of problem.
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So I'm going to get you a mat,
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then we're going to
start with some push ups.
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We had some women in their
50s who had a push up contest,
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and the best one did ten.
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Oh, wow.
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And so, we had
an 86-year-old woman
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who is already
stooped from osteoporosis,
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and she comes over
and she goes, "Can I try?"
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And they said,
"Sure honey, go ahead."
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So she gets on the floor
and cranks off 18 push ups.
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And she gets up, and
she starts to walk away
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and one of them
said, "Wait a minute,
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how did you do that."
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Then she said, "Well,
I've been doing Body & Spirit
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for years,
following Dick's workout.
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And I start by doing
push ups against the wall,
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" where you just have
your feet a couple feet back
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and you lean into the
wall and push up and she said,
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"That started to get
easy so I started doing them
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off my knees.
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And that got
easy, so I just started
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doing regular military pushups."
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And she goes, "I usually do 20,
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I actually had a bad day."
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And she walked up like that,
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so even though she
already had osteoporosis,
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she could still help herself out
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by getting a whole lot stronger
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and surprised me
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even when she
cranked off 20 push ups.
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So, we're going to
get in push up position,
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and I'm gonna let you
do in a modified position.
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She, Mary has told me
she can do regular push ups,
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no problem,
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but we're gonna do a
little sequence here,
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where I want you to come
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in a triangular position
like this with your hands.
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We call this a push up medley,
and I want you do ten of those.
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Okay, for those at home,
if you need to stop and rest,
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that's okay.
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Yeah, just bring in back
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just a little
bit further in here.
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There you go.
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Oh, no.
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Those are little
harder than regular push ups,
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aren't they?
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Yes.
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Okay, let's go and go wide,
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don't worry about
doing ten of those.
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Go wide, there you go.
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And we're going to modify this,
instead of having you do ten,
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I'll just have you do seven,
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and one more.
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Okay.
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Now, go and bring your hands
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just to the edge
of the mat there.
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Okay. And now do seven of those.
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And five, and six, and seven.
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Now, we're gonna go back
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trying to do the triangle again.
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Now, see if you
can do five of them.
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Okay, push strong,
one, two. Can't balance.
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Yeah, those are tough.
Three, four, one more time.
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Okay, now go real wide.
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Okay, now try
and do ten of those.
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Turn your hands forward though.
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Okay, good.
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There's two, and
three, four, good,
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you look good with that one.
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Seven, eight, two
more, last one, good.
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Okay, now go back
to a regular spot.
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Bring your hands
around the edge of the mat.
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Okay.
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And give me ten there, last ten.
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Home stretch,
you're looking good,
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push strong.
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As you get those
muscles stimulating...
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Seven. It's
gonna help those bones.
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That's it. What's that?
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Seven. Do three more.
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You got last one,
push. All right, very good.
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Okay, go and come back up. Okay.
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I'm gonna take the
mat away for a moment.
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How that feel?
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It was hard. It was hard.
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Good, I'm glad you enjoyed them.
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Now, we're gonna stretch,
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put your hands behind your head,
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and you lay back, chin up.
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Just let your shoulders pull up,
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and drop your elbows back,
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and you feel the stretch
across your chest, very good.
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Now, give yourself a hug.
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Reach around and
grab your shoulder blades
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and you gonna
pull, pull this apart.
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So you're just trying
to pull your scapula apart.
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There are 16 muscles
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on each side of
your scapula attach,
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they have a very
diverse network of movement so,
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this is a very
important area to keep flexible.
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Okay.
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Let's go back to
the first position,
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hands behind the head, head up,
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drop the elbows
back as far as possible,
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stretch the chest
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and we hold each
stretch for about 15 seconds.
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We don't want to
create a pain situation,
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because you can get
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what's called the
Golgi tendon response.
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We just want to get
a nice gentle stretch.
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Okay, now go across again.
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Okay, and pull apart.
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Okay. That looks good.
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Now, the next
thing we're going to do
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and we're
actually not going to use
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any weights for
this, but this is one,
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that we have to focus
on contracting the muscles,
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and in my years of bodybuilding
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you learn just by
flexing the muscles.
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You can get a good
training effect on it.
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So, what we're going to do
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is we're going to
get our feet apart
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and we're going to
bend over to waist,
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we're gonna reach
out here like this,
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and we're gonna pull
in, and squeeze back hard,
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and then we're gonna
reach way out as far as you can.
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Okay.
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Pull and then
back, go and keep going.
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Okay, so you gonna
contract hard there.
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When you get back, hold that.
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Contract these
muscles hard as you can.
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Okay, now reach out
as far as you can, good.
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Pull back in again.
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Good, reach way out.
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Okay.
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So what you're doing
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is you're acting like
you're pulling something,
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so you're trying to
contract the muscles,
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squeeze it back, hold
it, and then reach way out.
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Pull back,
contract and then out.
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Contract and
out. Contract and out.
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Contract and way out.
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Contract and out.
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Contract the muscles, out.
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Again, out.
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Okay, we're gonna
do ten more of those.
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And pull, contract.
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Contract and pull, and pull.
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Flex the muscles,
flex the muscles each time.
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Flex. Flex.
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Flex.
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Flex, one more time.
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Now, just hold that contraction.
00:10:02.13\00:10:03.87
Flex it as hard as you can.
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Flex. Flex. Flex. Flex. Flex.
00:10:05.83\00:10:09.37
Okay, relax.
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Now oftentimes when
people do that exercise
00:10:11.64\00:10:14.24
like with the pull down
machine or a rowing machine.
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If I ask a woman I said,
"Where did you feel that out?"
00:10:17.28\00:10:19.55
She go right here.
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Well, that means you're
not focusing the muscles right.
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You have to focus on
00:10:23.18\00:10:24.52
like what we're doing
there squeezing together.
00:10:24.55\00:10:26.72
When you squeeze
that muscle together
00:10:26.76\00:10:29.32
and get that image in your mind,
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you get those
muscles more stimulate.
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Could you feel that
at all? Yes, in the back.
00:10:32.96\00:10:35.10
Awesome!
00:10:35.13\00:10:36.60
That makes me very
happy. Thank you. Okay.
00:10:36.63\00:10:39.33
Now, you're gonna
pull one arm over the head,
00:10:39.37\00:10:41.90
then drop it down this way.
00:10:41.94\00:10:43.81
Okay, then you reach up
with the other hand and pull.
00:10:43.84\00:10:47.48
And so what we're doing is
00:10:47.51\00:10:48.84
we're stretching
the muscle through here,
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that's where
we're just working on.
00:10:50.25\00:10:53.31
The shoulders
have a lot of motions
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they go through.
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Lot of people think
well, upper body, lower body,
00:10:57.39\00:10:59.82
we can't always think
that way, you got to think
00:10:59.85\00:11:01.62
chest, shoulders,
back, arms, legs, hips,
00:11:01.66\00:11:05.43
abdominal, low back.
00:11:05.46\00:11:06.80
I mean, there's lots of
different body areas, okay.
00:11:06.83\00:11:08.70
Go and relax,
switch to the other side.
00:11:08.73\00:11:10.43
It's just said, in
order to do a chest exercise,
00:11:13.47\00:11:17.61
a back exercise
or shoulder exercise,
00:11:17.64\00:11:20.14
we still need to use our
arms, so people mistakenly go,
00:11:20.18\00:11:23.14
"Well, this is an arm exercise."
00:11:23.18\00:11:24.71
No, it's not,
it's a chest exercise,
00:11:24.75\00:11:26.28
or it's a shoulder exercise,
or it's a back exercise.
00:11:26.31\00:11:30.29
You're just using
your arms as part of that.
00:11:30.32\00:11:31.99
Okay.
00:11:32.02\00:11:33.36
Go and put it down.
00:11:33.39\00:11:34.72
Now, we're going
to have some fun here.
00:11:34.76\00:11:36.69
You got to turn and face me.
00:11:36.73\00:11:39.19
Are you worried about
what my version of fun is?
00:11:39.23\00:11:41.46
I think so. I think so, okay.
00:11:41.50\00:11:44.03
Do you know, wise girl? Okay.
00:11:44.07\00:11:46.20
We're going to do
00:11:46.23\00:11:47.57
what's called duelling deltoids.
00:11:47.60\00:11:49.37
Okay.
00:11:49.40\00:11:50.74
And so we're gonna put
our arms out like this,
00:11:50.77\00:11:52.74
and so we got to keep
our arms up the whole time.
00:11:52.77\00:11:55.91
All right, but
we're also gonna do
00:11:55.94\00:11:57.35
some circles here.
00:11:57.38\00:11:58.88
Go forward.
00:11:58.91\00:12:00.55
Now, for those at home, if
you need to drop your arms,
00:12:00.58\00:12:02.55
that's okay.
00:12:02.58\00:12:03.92
But Mary is really fit.
00:12:03.95\00:12:05.29
She runs a lot, she
works out all the time.
00:12:05.32\00:12:07.49
So there's no real reason
00:12:07.52\00:12:08.92
why she's gonna
have to drop her arms.
00:12:08.96\00:12:10.36
Okay, hold it, now back.
00:12:10.39\00:12:13.80
And I did a
screening with her beforehand,
00:12:13.83\00:12:16.13
she told me she
has no limitations.
00:12:16.16\00:12:17.80
Oh, no. So everything is good.
00:12:17.83\00:12:21.20
Okay, now let's
back the other way.
00:12:21.24\00:12:24.04
Okay, now let's make our circles
00:12:24.07\00:12:25.41
a little bigger.
00:12:25.44\00:12:28.48
Okay, and smaller.
00:12:28.51\00:12:31.41
And bigger.
00:12:31.45\00:12:34.65
And smaller.
00:12:34.68\00:12:36.65
Now reverse it.
00:12:36.69\00:12:39.25
Bigger.
00:12:39.29\00:12:41.06
Smaller.
00:12:41.09\00:12:43.02
Reverse it.
00:12:43.06\00:12:45.56
Reverse it. Reverse it.
00:12:45.59\00:12:49.36
Bigger.
00:12:49.40\00:12:51.50
Smaller.
00:12:51.53\00:12:54.17
Okay, we're getting
into the good part here,
00:12:54.20\00:12:55.54
real quick.
00:12:55.57\00:12:56.91
And reverse. And reverse.
00:12:56.94\00:13:01.68
Move on front
again. Front, front, front.
00:13:01.71\00:13:04.71
Big.
00:13:04.75\00:13:06.38
Small.
00:13:06.41\00:13:08.55
Reverse.
00:13:08.58\00:13:09.92
Starting to feel
on your shoulders?
00:13:12.69\00:13:14.02
Yes. Good.
00:13:14.06\00:13:15.82
Okay, reverse.
00:13:15.86\00:13:20.06
Okay, we're gonna get
ready to hold this here
00:13:20.10\00:13:21.60
in just a moment.
00:13:21.63\00:13:23.23
Okay.
00:13:23.26\00:13:24.60
And in five seconds
we're gonna start our hold.
00:13:24.63\00:13:30.01
Okay. And hold it.
00:13:30.04\00:13:33.04
Now, what we're gonna do is
00:13:33.07\00:13:34.41
we're gonna hold for one minute.
00:13:34.44\00:13:35.84
No.
00:13:35.88\00:13:37.21
That's...
00:13:37.25\00:13:38.58
You've been telling me
all the things I want to hear.
00:13:38.61\00:13:40.22
Now that one I
didn't want to hear.
00:13:40.25\00:13:44.42
Just relax. Oh, this feels good.
00:13:44.45\00:13:48.12
It's gonna feel really good
00:13:48.16\00:13:49.49
when you put
your arms back down,
00:13:49.52\00:13:50.86
I assure you that.
00:13:50.89\00:13:52.39
We've already done 20
seconds, really isn't that bad.
00:13:52.43\00:13:56.33
Now, for those at home, again,
if you need to drop your arms,
00:13:56.36\00:13:58.40
it's all right.
00:13:58.43\00:13:59.77
But we're gonna hang
in there, we're gonna try
00:13:59.80\00:14:01.14
and get the
whole thing in there.
00:14:01.17\00:14:02.50
Now, we're 30
second, we're half way there.
00:14:02.54\00:14:03.87
Feels so good,
we're almost there.
00:14:08.81\00:14:13.15
Okay, and we're
going to hold. Hold.
00:14:13.18\00:14:15.95
Hold for 15 more
seconds. See, it's almost done.
00:14:15.98\00:14:19.32
And down to our last, ten, nine,
00:14:19.35\00:14:23.19
eight, seven, six, five, four,
00:14:23.22\00:14:28.13
three, two, one.
00:14:28.16\00:14:30.97
Oh, well. Didn't that feel good?
00:14:31.00\00:14:33.94
Okay.
00:14:33.97\00:14:35.30
Now, we're just gonna
do some shoulder shrugs.
00:14:35.34\00:14:38.57
Loosen that area up.
00:14:38.61\00:14:42.38
I love that
feeling, deltoid just burn.
00:14:42.41\00:14:45.08
Gets it everywhere.
00:14:45.11\00:14:47.42
No, not buying that one.
00:14:47.45\00:14:51.75
Okay, let's go the other way.
00:14:51.79\00:14:55.82
That feels good after
doing that, doesn't it?
00:14:55.86\00:14:58.16
Okay.
00:14:58.19\00:14:59.53
Now, we're gonna
stretch the area.
00:14:59.56\00:15:01.26
Put your right arm out.
00:15:01.30\00:15:02.63
Bring it across your body,
reach up with the other hand
00:15:02.66\00:15:05.33
and give it a gentle pull.
00:15:05.37\00:15:07.10
So you're feeling the
stretch right through here.
00:15:07.14\00:15:09.20
Okay.
00:15:09.24\00:15:10.57
And we're holding
that for 15 seconds.
00:15:10.61\00:15:15.24
Do you stretch
a lot? Yeah, yoga.
00:15:15.28\00:15:18.25
Yoga? Okay.
00:15:18.28\00:15:19.98
Oh, so I'm...
00:15:20.02\00:15:21.35
I mean I can hold,
have you hold the position
00:15:21.38\00:15:22.78
and just see how long I
can have you hold it there.
00:15:22.82\00:15:24.75
Okay.
00:15:24.79\00:15:26.12
We'll keep that in mind
00:15:26.15\00:15:27.49
as we go through
the workout here.
00:15:27.52\00:15:28.86
Okay. And switch sides.
00:15:28.89\00:15:30.83
And pull and hold.
00:15:34.46\00:15:36.00
And while you do that,
I'm gonna get you mat again.
00:15:37.97\00:15:41.17
I've even set
it up for you here.
00:15:45.47\00:15:49.68
Okay.
00:15:49.71\00:15:51.48
Now, I like you
to do is get back
00:15:51.51\00:15:53.95
into a push up
position, but this time
00:15:53.98\00:15:57.85
you're not gonna
be on your knees,
00:15:57.89\00:15:59.29
you're gonna be in
a regular position.
00:15:59.32\00:16:00.96
Okay. Okay.
00:16:00.99\00:16:02.79
And go part way
down and just hold.
00:16:02.82\00:16:05.23
Hold it there.
00:16:05.26\00:16:06.59
Now for those at
home, again you can do them
00:16:06.63\00:16:09.10
against the wall,
00:16:09.13\00:16:10.47
you can do them off your knees.
00:16:10.50\00:16:12.17
And so, we're gonna
do as a static move,
00:16:12.20\00:16:13.90
down a little bit more, hold.
00:16:13.94\00:16:18.07
Okay. Drop your knees, Okay.
00:16:18.11\00:16:22.01
That's the warning cue,
uh-huh. That's a warning cue.
00:16:22.04\00:16:25.15
Okay. Down a
little bit more, hold.
00:16:25.18\00:16:29.92
Okay, up a little bit, hold.
00:16:29.95\00:16:33.56
Down two inches, hold.
00:16:33.59\00:16:37.23
There's that uh-huh again.
Up a couple of inches, hold.
00:16:37.26\00:16:40.40
And just hold it
there for ten seconds now.
00:16:40.43\00:16:42.43
One, two, three, four, five,
00:16:42.46\00:16:46.94
six, seven, eight, nine, ten.
00:16:46.97\00:16:50.61
Good.
00:16:50.64\00:16:51.97
Okay, go and just
sit back for a moment.
00:16:52.01\00:16:53.61
Now, that's a
really good exercise
00:16:53.64\00:16:54.98
for triceps, you
feel it back there?
00:16:55.01\00:16:56.34
Yes. Okay.
00:16:56.38\00:16:57.71
And you can even
do that in a chair.
00:16:57.75\00:16:59.11
You could do it
in a dip position,
00:16:59.15\00:17:01.28
and that works really well also.
00:17:01.32\00:17:03.25
But that gives you a
very nice move on the triceps
00:17:03.28\00:17:07.46
as you're holding that.
00:17:07.49\00:17:08.82
Again, it's causing that
that type of action we want.
00:17:08.86\00:17:13.03
And again, with
women with osteoporosis
00:17:13.06\00:17:15.80
and they look at
it, it isn't because
00:17:15.83\00:17:17.40
people don't eat enough calcium.
00:17:17.43\00:17:18.77
That's not the problem at all.
00:17:18.80\00:17:20.14
The four major
causes, high protein diet,
00:17:20.17\00:17:22.40
drinking pop and diet pop,
00:17:22.44\00:17:24.01
those are huge,
coffee and alcohol,
00:17:24.04\00:17:26.64
and also big one,
00:17:26.68\00:17:28.94
lack of weight bearing exercise.
00:17:28.98\00:17:32.01
And so, that's why so many women
00:17:32.05\00:17:33.62
have problems with osteoporosis
00:17:33.65\00:17:36.08
'cause they're breaking
all four of those rules.
00:17:36.12\00:17:39.25
And when they do
that, it causes problem.
00:17:39.29\00:17:40.76
In fact, osteoporosis is
not a disease of countries
00:17:40.79\00:17:45.06
that don't eat meat and milk.
00:17:45.09\00:17:46.80
Yeah, the people who
lead the world per capita
00:17:46.83\00:17:49.33
are those who have
00:17:49.36\00:17:50.70
meat products
and dairy products.
00:17:50.73\00:17:52.40
Okay.
00:17:52.43\00:17:53.77
Now, we're gonna do a plank
00:17:53.80\00:17:55.14
and I'm sure you've
done a plank before,
00:17:55.17\00:17:56.54
being a yoga person
that you are, right?
00:17:56.57\00:17:59.34
Down to the elbows. Okay.
00:17:59.37\00:18:01.04
And straighten out, and hold.
00:18:01.08\00:18:04.05
Now typically when
people do planks, they...
00:18:04.08\00:18:09.05
If they're starting out,
they do about 20 to 30 seconds.
00:18:09.08\00:18:13.39
I know you agreed with that one,
00:18:13.42\00:18:14.76
but you're going to
do longer than that.
00:18:14.79\00:18:17.13
And when people have
been working out some,
00:18:17.16\00:18:18.79
they can
usually handle a minute.
00:18:18.83\00:18:21.96
That's as far as I'm going.
A minute as far as you go.
00:18:22.00\00:18:24.93
Okay.
00:18:24.97\00:18:26.30
We'll do a minute
then, I'll go with that.
00:18:26.33\00:18:30.94
Are you
comfortable down there? No.
00:18:30.97\00:18:33.17
Okay. Wow!
00:18:33.21\00:18:34.54
I'm just not
getting those answer,
00:18:34.58\00:18:35.91
I was getting all the
answers I wanted really.
00:18:35.94\00:18:37.28
Starting to shake a
little bit, I see that.
00:18:37.31\00:18:39.01
Okay, let's go 20
more seconds. How's that?
00:18:39.05\00:18:42.08
Okay. Okay, 20
more seconds is good.
00:18:42.12\00:18:46.89
Okay, fifteen.
00:18:46.92\00:18:50.33
Plank is a great
exercise for the back,
00:18:50.36\00:18:52.73
for the lower back especially,
and also for the core muscles.
00:18:52.76\00:18:55.96
And as I mentioned earlier,
00:18:56.00\00:18:57.70
anything that
stimulates the muscles
00:18:57.73\00:18:59.07
along this,
00:18:59.10\00:19:00.44
the spine is
great for osteoporosis.
00:19:00.47\00:19:01.90
Okay, good.
00:19:01.94\00:19:05.31
Okay. You gonna climb on up.
00:19:05.34\00:19:09.81
How are we doing? All right.
00:19:09.84\00:19:11.75
You need little rest? No.
00:19:11.78\00:19:13.15
Okay, good, that's
what I want to hear.
00:19:13.18\00:19:16.85
Okay.
00:19:16.89\00:19:18.95
We're gonna take our towel,
00:19:18.99\00:19:23.26
and we're going to drape it over
00:19:23.29\00:19:28.13
Then you're gonna
reach underneath it
00:19:28.16\00:19:29.50
and grab like that,
00:19:29.53\00:19:30.87
and now you gonna go
all the way down with it,
00:19:30.90\00:19:32.63
and your curl up
using it as resistance.
00:19:32.67\00:19:35.34
And then when you
get all the way to top,
00:19:35.37\00:19:37.07
you're pulling down
hard with the other hand.
00:19:37.11\00:19:39.31
So it's forcing your
biceps to do the work.
00:19:39.34\00:19:42.84
Really good.
00:19:42.88\00:19:45.68
She's got some good guns there.
00:19:45.71\00:19:48.35
See who says,
women can't have muscles.
00:19:48.38\00:19:50.19
She's got some good
arms there. Yeah, see that.
00:19:50.22\00:19:52.45
Good, excellent.
00:19:52.49\00:19:57.89
So you obviously work
on your arms a little bit.
00:19:57.93\00:19:59.93
I do. Good.
00:19:59.96\00:20:02.40
Do you do any weight training?
I do every day a little bit.
00:20:02.43\00:20:06.23
Okay.
00:20:06.27\00:20:07.60
And four more.
00:20:14.28\00:20:17.75
So do you work out
with your step dad?
00:20:17.78\00:20:19.65
I do. Maybe twice a week. Okay.
00:20:19.68\00:20:24.99
All right.
00:20:25.02\00:20:27.76
Drape it over the other side.
00:20:27.79\00:20:30.63
Okay.
00:20:30.66\00:20:32.09
And we want to do
20 of these, okay.
00:20:32.13\00:20:37.33
Okay, way down,
way down, there you go.
00:20:37.37\00:20:39.67
Slower, want to enjoy it.
00:20:39.70\00:20:44.04
Mary and I were talking
little bit before the show
00:20:44.07\00:20:45.91
and I've been a friend
of her stepfather since,
00:20:45.94\00:20:48.94
I don't know for
almost 40 years I think.
00:20:48.98\00:20:51.91
And I know he is very
into exercise just as I am.
00:20:51.95\00:20:55.58
So you can tell him.
Still works out at 72.
00:20:55.62\00:20:57.85
Still works out at 72.
00:20:57.89\00:20:59.22
Okay, well, you can tell
him I'm still working out too,
00:20:59.25\00:21:00.96
but I'm not quite 72.
00:21:00.99\00:21:05.59
Way down.
00:21:05.63\00:21:08.46
Okay.
00:21:08.50\00:21:10.70
How that feel? Okay. All right.
00:21:10.73\00:21:14.70
Now, a really
important part of the workout.
00:21:14.74\00:21:19.47
This expression
she's giving me now.
00:21:19.51\00:21:21.71
You like me at the
beginning of the show,
00:21:21.74\00:21:23.08
what's going on.
00:21:23.11\00:21:24.45
I did.
00:21:24.48\00:21:25.91
Okay, we're
gonna do some squats,
00:21:25.95\00:21:28.62
and we're gonna do the
squats a little bit different
00:21:28.65\00:21:30.59
than we typically do.
00:21:30.62\00:21:32.25
I want you to squat down.
00:21:32.29\00:21:33.62
And of course,
when you do a squat,
00:21:33.66\00:21:35.02
it's important to
push your hips back,
00:21:35.06\00:21:37.16
squat down, and
when you come up,
00:21:37.19\00:21:39.16
usually we just come to the top.
00:21:39.19\00:21:40.76
But, because we're
dealing with osteoporosis,
00:21:40.80\00:21:43.10
I'm actually gonna put
a little extra move in it
00:21:43.13\00:21:45.10
and I want you to
go up on your toes
00:21:45.13\00:21:46.53
and then back down.
00:21:46.57\00:21:47.90
Create just a little
bit more of a G force.
00:21:47.94\00:21:49.70
We're not gonna leave the ground
00:21:49.74\00:21:51.07
so it's not like I'm
gonna have you do jumps.
00:21:51.11\00:21:52.71
But just come up,
and then back down.
00:21:52.74\00:21:54.28
Okay. Go ahead and do that.
00:21:54.31\00:21:56.64
And up, okay.
00:21:56.68\00:21:59.25
Good.
00:21:59.28\00:22:00.65
And I want to do 30 of them.
00:22:00.68\00:22:03.18
And at home, if you can't
go quite this deep, it's okay,
00:22:03.22\00:22:08.26
if you just come this far.
00:22:08.29\00:22:11.19
And as you get more into it,
00:22:11.23\00:22:13.33
you can start
including the jump.
00:22:13.36\00:22:16.63
Because as you do the
jump, that's even gonna create
00:22:16.67\00:22:19.60
even more of a
ballistic response.
00:22:19.63\00:22:21.40
How we doing there?
Way up on the toes, way up.
00:22:25.81\00:22:29.38
Little slower now.
00:22:29.41\00:22:31.41
Oh, yeah, want
to go little slower,
00:22:31.45\00:22:32.78
it feels even better.
00:22:32.81\00:22:34.15
And we're almost done there.
00:22:38.95\00:22:43.29
Okay, down hold. Down and hold.
00:22:43.32\00:22:48.30
You really are good
at giving dirty looks
00:22:48.33\00:22:50.17
you know that.
00:22:50.20\00:22:52.73
Are you married? No.
00:22:52.77\00:22:54.17
Okay, will you.
00:22:54.20\00:22:55.54
Oh, oh.
00:22:58.61\00:23:02.44
Five more seconds.
00:23:02.48\00:23:04.25
One, two, three, four, five.
00:23:04.28\00:23:09.58
Good.
00:23:09.62\00:23:10.95
I don't know if the camera
can catch all those looks,
00:23:17.43\00:23:19.46
but I'll tell you what.
00:23:19.49\00:23:22.06
The old adage if
looks could kill.
00:23:22.10\00:23:24.87
Okay, I want you to stretch now,
00:23:24.90\00:23:26.80
and what you're going to do is
00:23:26.84\00:23:28.17
you're gonna put your
hand on my right shoulder,
00:23:28.20\00:23:29.54
or on my left shoulder
00:23:29.57\00:23:30.91
and I want to get
a hold of your ankle
00:23:30.94\00:23:32.44
and stretch your quadricep.
00:23:32.47\00:23:34.04
Like this. Yeah.
00:23:34.08\00:23:35.54
That should be
really easy for you.
00:23:35.58\00:23:36.91
It is.
00:23:36.95\00:23:38.28
In fact, I probably
don't even need to hold you.
00:23:38.31\00:23:39.65
No. Will you stand there?
00:23:39.68\00:23:41.02
Okay, yeah.
00:23:41.05\00:23:42.38
I mean people
that are well balanced
00:23:42.42\00:23:43.75
can do that.
00:23:43.79\00:23:45.12
I'm not so quite, I
call this a flamingo drill.
00:23:45.15\00:23:47.19
You make a good flamingo.
00:23:47.22\00:23:48.56
We just have to put you in pink
00:23:48.59\00:23:49.92
and we got it.
00:23:49.96\00:23:52.49
Okay. Now, let's
do the other side.
00:23:52.53\00:23:54.13
You okay? Yeah.
00:23:58.03\00:23:59.87
Okay.
00:23:59.90\00:24:03.74
Hold on those squats can start
00:24:03.77\00:24:05.81
to take a little bit out of you.
00:24:05.84\00:24:08.01
Okay, good. Okay, that's good.
00:24:08.04\00:24:09.71
Okay, now we're gonna step out.
00:24:09.74\00:24:11.55
We're gonna go up on the heel.
00:24:11.58\00:24:14.08
We're gonna
lean forward into it,
00:24:14.12\00:24:15.55
and stretch your hamstring.
00:24:15.58\00:24:17.39
Okay, bend your back leg
a little bit more, chest up.
00:24:17.42\00:24:20.26
Okay. Very good.
Okay, other side.
00:24:23.53\00:24:28.93
Up on the heel.
00:24:28.96\00:24:32.07
Lean into it.
00:24:32.10\00:24:33.44
Good job.
00:24:36.60\00:24:38.51
Okay.
00:24:38.54\00:24:40.51
I think that should be good.
00:24:40.54\00:24:41.94
Thank you for your
willingness to help me out here.
00:24:41.98\00:24:47.45
Osteoporosis is a condition
00:24:47.48\00:24:50.02
of decalcification
in the bone matrix.
00:24:50.05\00:24:52.45
And so much of it is, it's about
00:24:52.49\00:24:56.22
what is going on
inside your body,
00:24:56.26\00:24:57.83
the mineral
balances and so forth.
00:24:57.86\00:24:59.86
And what people don't realize
00:24:59.89\00:25:01.53
is we need to be taking
in X amount of nutrients
00:25:01.56\00:25:04.70
in order to stabilize our body.
00:25:04.73\00:25:06.94
We should be getting
four times as much phosphorus
00:25:06.97\00:25:11.57
as we do calcium.
00:25:11.61\00:25:13.07
But instead, we have
it the other way around.
00:25:13.11\00:25:15.88
And so, when
people are eating diets
00:25:15.91\00:25:18.91
that don't have
the nutrient breakdown
00:25:18.95\00:25:20.62
the way they're supposed to,
00:25:20.65\00:25:22.62
then we're gonna have problems.
00:25:22.65\00:25:24.29
Now, when people are drinking
things like pop and diet pop,
00:25:24.32\00:25:27.12
they're high in phosphoric acid.
00:25:27.16\00:25:29.06
And phosphoric
acid does not have
00:25:29.09\00:25:30.63
a normal metabolic pathway.
00:25:30.66\00:25:32.93
But it is similar
00:25:32.96\00:25:34.30
in chemical
structure to phosphorous
00:25:34.33\00:25:35.66
which has the
seesaw battle with calcium,
00:25:35.70\00:25:37.73
and so what happens when
we're taking all this in,
00:25:37.77\00:25:40.27
our bodies going to
be pulling out calcium
00:25:40.30\00:25:43.41
from the bone matrix.
00:25:43.44\00:25:44.77
The other thing so
much of what we eat today,
00:25:44.81\00:25:46.84
creates a very acid environment.
00:25:46.88\00:25:48.51
Like we eat lots
of high protein foods.
00:25:48.54\00:25:51.51
It makes our
bodies much more acidic.
00:25:51.55\00:25:55.12
So our body wants to become
balance in the pH balance,
00:25:55.15\00:25:58.59
and so, what it does,
00:25:58.62\00:25:59.95
it pulls alkaline
phosphate from the bones
00:25:59.99\00:26:02.19
and coming along
with that is calcium,
00:26:02.22\00:26:04.23
because that helps to
stabilize our pH balance.
00:26:04.26\00:26:08.63
A lot of foods
we eat are very high
00:26:08.66\00:26:10.97
in acid breakdown.
00:26:11.00\00:26:13.00
So there's an acid
ash that's left over
00:26:13.03\00:26:15.97
by a lot of foods that we eat.
00:26:16.00\00:26:17.64
And again, we want to
have ourselves more alkaline.
00:26:17.67\00:26:20.41
So when we're eating,
00:26:20.44\00:26:21.78
we're eating a lot
of the whole fruits,
00:26:21.81\00:26:23.38
whole fruits and vegetables,
whole grain breads and cereals,
00:26:23.41\00:26:26.61
you want to be aware
00:26:26.65\00:26:27.98
of what is creating an acid wash
00:26:28.02\00:26:29.88
and what is not.
00:26:29.92\00:26:31.25
Also the water we drink.
00:26:31.29\00:26:32.62
We want to make
sure we drink water
00:26:32.65\00:26:34.72
that's going to help us
to get a more of a alkaline,
00:26:34.76\00:26:38.93
and you can get
various products out there,
00:26:38.96\00:26:40.96
which will help make
your water more alkaline
00:26:41.00\00:26:43.80
and that will
definitely affect your health.
00:26:43.83\00:26:46.00
And the other thing as we
get into a more acidic blood
00:26:46.03\00:26:49.80
that's where disease thrives.
00:26:49.84\00:26:52.01
And we don't want that,
we want to be more alkaline,
00:26:52.04\00:26:54.64
because alkaline will
help us to be much healthier.
00:26:54.68\00:26:59.31
And the great
thing about all this,
00:26:59.35\00:27:00.95
and it can sound
really complicated
00:27:00.98\00:27:02.85
and you go, "What do I
do? What do I need to do?"
00:27:02.88\00:27:04.72
Well, as we've
talked about so many times,
00:27:04.75\00:27:07.19
God in His wisdom
put all the nutrients
00:27:07.22\00:27:10.23
in proper balance
00:27:10.26\00:27:11.73
within the
fruits and vegetables,
00:27:11.76\00:27:13.43
and the whole grains,
nuts and seeds, and so forth.
00:27:13.46\00:27:16.03
So we eat a healthy diet,
based upon the Genesis diet
00:27:16.06\00:27:20.60
that God gave us way
back in the beginning
00:27:20.64\00:27:22.30
'cause He knew
what was best for us.
00:27:22.34\00:27:24.04
We're gonna have a healthy body.
00:27:24.07\00:27:25.77
We're not gonna have
to worry about things
00:27:25.81\00:27:27.31
such as osteoporosis.
00:27:27.34\00:27:29.04
We always want to do
it for the right reason.
00:27:29.08\00:27:30.91
We're trying to
glorify God with our body.
00:27:30.95\00:27:32.88
We're asking
God, "What should I do
00:27:32.91\00:27:35.38
to have abundant health
00:27:35.42\00:27:36.85
and how do I serve
you to my fullest."
00:27:36.89\00:27:39.15
And by eating his diet is
a great way of doing that.
00:27:39.19\00:27:42.29
So when we look at health,
00:27:42.32\00:27:43.66
we're going far beyond
just the physical benefits.
00:27:43.69\00:27:46.19
We're looking
00:27:46.23\00:27:47.56
at the spiritual
benefits as well.
00:27:47.60\00:27:48.93
We use as a scripture here
Philippians 4:13, which says,
00:27:48.96\00:27:52.43
"I can do all
things through Christ
00:27:52.47\00:27:54.10
who strengthens me."
00:27:54.14\00:27:55.47
God bless you.
Thank you for joining us.
00:27:55.50\00:27:57.34
We'll see you next
time on Body & Spirit.
00:27:57.37\00:27:59.97