Depression is something
that plagues our society.
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And unfortunately, it
is no respecter of gender,
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age, or race, it
can affect anybody.
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We gonna talk about some ways
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which can help prevent
depression or better yet,
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hot to reverse it if
you are experiencing it.
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Want to know how?
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Find out next on Body & Spirit.
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I'm Dick Nunez,
co-owner of Fit-In-15
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personal training systems.
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Welcome to Body & Spirit.
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All of my many years
of working with people,
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I've worked with
many, many depressed people.
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They come in all
shapes and sizes,
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ages, gender, race whatever.
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There are lot of consistencies
about what takes place there.
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And the beauty of
it is over my carrier
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I've seen many people
who considered themselves
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very
pessimistic, become optimistic
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by taking some proper
steps into a good lifestyle.
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We're gonna talk of more as
we get into our workout today.
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And helping me out
today will be Kenny,
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who is a student at
Heritage Academy in Tennessee.
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And although he said
he's not a smartest once there
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I get good from authority that
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he is the best
looking guy there right?
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Yeah. All right.
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Okay. Good to go.
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And so I asked him how
hard you wants to workout today,
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and he said to go and bring it.
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So depression is
something that battles
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even people of
your age category,
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in fact, many, many
youth, I think one of the top
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causes of death
among you is suicide.
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And so there are lot of that.
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And I spend some
time at Miracle Meadows
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as the principle
and CEO, and of course,
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we had lots of
depressed young people there.
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And I don't, do
you ever, do you see
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that at all as a young person?
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I had trouble with that too.
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Do you? I've in home
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Well, cheer up.
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Okay, I know
it's not that simple
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but suddenly what we eat,
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what we take in, and also extra.
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But thank you for sharing
that, that's very good of you.
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Okay, so we'll
start with our workout
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and let's see if we can
put a smile on your face.
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All right.
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Okay?
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All right, let start
by doing some arm circles.
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What we're doing is
just getting ourselves ready
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for some exercise and
that warm muscle works
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much more
effectively than when it's cold.
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And especially with
some other things we do here,
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we doesn't want to jump
out and start working hard.
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So getting some arm
circles will help us
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to prepare our shoulders
and our muscles for some work.
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Let's go the other way now,
Kenny, let's go up and round.
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Okay, up and
round, and up and around,
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and up and
around, and up and around.
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Okay? Good.
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All right, since
you are a young person
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I'm gonna take advantage than,
we're going to some push-ups.
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All right.
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And for those at
home, you could either do
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a modified
push-up off your knees
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or you can use a
wall, where you just go up
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and lean
against a wall and push.
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Have your feet a
couple of feet away from it.
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And I've seen lot of people
get lot of benefit from that
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and then work their way
up to doing regular push-ups.
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For you, I'm gonna
have you get in just
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regular push-up position.
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Now we're gonna do a fun
thing called 10 second reps.
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Now what you're gonna do is
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you're gonna lower
yourself down in 10 seconds
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and then you're gonna
come back up in 10 seconds.
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Now count it off
and I'll make sure
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you stay nice and slow.
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This really maximizes
the intensity of the workout.
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Okay, you're ready? Yeah.
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One. Slow.
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Oh, no, no, that's down in one.
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Get back up
there, 10 seconds down.
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One.
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No, that's still too fast.
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All right. Get back up.
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Okay, one, two, three, four,
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five, six, seven, eight, nine,
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ten.
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One, two, three, four,
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five, six, seven, eight,
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nine, ten.
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Down slow, one, two, three,
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four, five, six,
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seven, eight,
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nine push-up.
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One, two, three,
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four, five,
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six, seven, eight,
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nine, ten.
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Get this up little more.
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Okay, down, one, two,
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three, four, five, six,
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seven, eight,
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nine back up.
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One, two, three, four,
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five, six,
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seven, eight.
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Now just half way down,
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and you're gonna
hold it right there.
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One, two, three,
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four, five,
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six, seven, eight,
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nine, ten.
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Come on back up.
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Feel that? Yeah.
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Okay, now go and put
your hands behind your head,
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and I want you just
to drop your elbows back,
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stretch your
chest right into there.
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Okay, good.
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And give yourself a hug.
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Go like this and
then reach across,
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get hold of your shoulders,
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and then pull
the shoulder blades
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apart as much as you can.
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That stretches the
muscles of the upper back.
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Okay.
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Let's go and do
the first move again.
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Put your hands behind your head,
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push your elbows back,
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stretch the chest.
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Okay.
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Now give yourself another hug.
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Okay, pull it way apart.
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Okay, very good.
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All right.
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Can I have you
take a towel? All right.
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And we're going to grab
the end of it like that,
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then you're gonna
reach on top of it.
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Okay.
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Get in a position like this
and you're gonna pull it back
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and then go back out again.
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We're gonna do 20 of them.
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Okay?
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Bend over little more.
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Okay.
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Contract the
muscle back here, good.
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And reach way out.
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Okay, there's
10, we got 10 to go.
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And pull.
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Focus on the muscle right
here as you do it, work it.
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Good. You're popping.
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And pull.
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And pull.
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And pull.
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And that popping really
is nothing, but that's good,
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to worry about
unless it causes pain.
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But usually it's just
connective tissue going over.
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And so the big deal.
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Didn't hurt, did it? No.
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Okay.
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Okay, let's switch now.
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So you're gonna
grab like this time.
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Okay, bend down.
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Okay, and you're gonna
pull in with your left now.
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Good.
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Stretch this out.
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We're gonna do 20 again.
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Okay, focus on
the muscle right here.
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So often when
people doing exercise,
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they do it and
then you ask them,
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"Where do you feel it?"
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They don't have a clue.
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So you want to put
the emphasis right there.
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You feeling it there? Yeah.
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Good.
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And reach way
out and pull. Good.
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I can feel these
muscles contract.
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Very good.
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Keep doing it, work it.
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And work it.
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Very good, keep going.
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Okay, good. All right.
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So far so good. Yeah.
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Okay.
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Now we're gonna put arm
up over the head like this.
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Okay, bend your elbow.
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Now bring the other hand up
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and get the hold of your elbow,
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and then just give a
gentle pull this way.
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And so now
we're stretching lats,
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the muscle just we worked.
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So what we were doing
is we're stimulating muscle
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then we're
stretching the muscle.
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Now, while you're doing that
I'm gonna talk a little bit.
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All right.
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Okay?
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Go and switch to go
the other direction.
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So now, if you have
a healthy eating habit,
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do you try and eat healthy?
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Yeah, I'm vegan.
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Okay, that's good,
that's a good start.
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And what, because
what we really find
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in our society today is
what we eat has lot to do
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what's going in our minds
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because it effects
our brain chemistry.
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Okay, go and put it down.
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Like a lot of
people in our country today
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when their off to work,
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guess what they stop
first before they get to work?
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McDonalds?
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Well, they might do that.
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And what's another
place they might have stop at?
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Burger King?
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Yeah, let's
forget the restaurants,
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lets go some place else.
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Where else would they
start to get their day going?
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I don't know, you tell me.
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Like the coffee places,
espresso, things like that.
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Starbucks?
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Yeah, whatever,
because they wanna go,
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give what I call fufu drinks.
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Oh.
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Which is a
combination of coffee, and milk,
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and sugar, and so forth.
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And with that does is it effects
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the chemicals in your brain
and it leads to depression.
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And what people don't realize,
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here's what
something the coffee drinkers
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don't realize, they think,
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oh, I've got drink my
coffee just to have energy.
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Well, you know,
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I don't drink
coffee, I never have.
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But they need to drink
coffee just to get enough energy
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to get where I am at normally.
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And see, that's the crazy thing.
00:09:49.78\00:09:51.12
So they have to
drag themselves up
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just to get the
place where they have
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enough energy of
a regular person.
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So it's really a waste of time,
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but it also causes
lot of health problems
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and it's very expensive.
00:10:01.06\00:10:02.40
Some of those fufu
drinks could be like
00:10:02.43\00:10:03.77
five to seven dollars a shot.
00:10:03.80\00:10:05.50
And we've talked to
Wellness guests before,
00:10:05.53\00:10:07.24
they get like three a day.
00:10:07.27\00:10:08.60
Wow.
00:10:08.64\00:10:09.97
That's a lot of money
just going down the throat
00:10:10.01\00:10:11.97
and it's bad for you.
00:10:12.01\00:10:14.21
Okay.
00:10:14.24\00:10:15.58
We've gonna do
some dueling deltoids.
00:10:15.61\00:10:16.95
All right.
00:10:16.98\00:10:18.31
So you're gonna
turn and face me.
00:10:18.35\00:10:19.68
All right. Okay.
00:10:19.71\00:10:21.05
And you have no structural
injuries or anything like that?
00:10:21.08\00:10:22.42
Nope.
00:10:22.45\00:10:23.79
Well, this is
gonna be a lot of fun,
00:10:23.82\00:10:25.15
you're gonna enjoy it then.
00:10:25.19\00:10:26.52
Okay, you're gonna
reach out to your side.
00:10:26.55\00:10:28.06
And what we're gonna do is
we're gonna do arm circles,
00:10:28.09\00:10:29.76
really small.
00:10:29.79\00:10:31.16
And this is a great way
to stimulate the shoulders
00:10:31.19\00:10:33.73
without using any equipment.
00:10:33.76\00:10:35.40
Okay.
00:10:35.43\00:10:36.77
Now we're gonna go backwards.
00:10:36.80\00:10:39.10
Okay.
00:10:39.13\00:10:40.47
And I love the feeling
this gives to my shoulders,
00:10:40.50\00:10:42.00
it really burns.
00:10:42.04\00:10:43.47
For those at home, if you
need to put your arms down,
00:10:43.51\00:10:45.41
that's great.
00:10:45.44\00:10:46.78
You can do that.
00:10:46.81\00:10:48.14
Okay, go the other way.
00:10:48.18\00:10:49.68
For Kenny, I think
he can hang in there.
00:10:49.71\00:10:51.35
Let's do bigger circles now.
00:10:51.38\00:10:54.28
And now smaller
circles, and now big,
00:10:54.32\00:10:58.72
and now small,
00:10:58.75\00:11:01.06
and big again.
00:11:01.09\00:11:02.52
Okay, now go
backwards, and big backwards.
00:11:02.56\00:11:07.50
Now small, and big,
00:11:07.53\00:11:11.83
and small.
00:11:11.87\00:11:13.20
Now go forward
small, and reverse it,
00:11:13.23\00:11:19.01
and reverse it,
00:11:19.04\00:11:21.78
and reverse it, and big.
00:11:21.81\00:11:26.68
Okay, we've
still going backwards.
00:11:26.72\00:11:28.55
Oh, okay,
00:11:28.58\00:11:30.09
There you go, there you go.
00:11:30.12\00:11:31.45
Okay, small again.
00:11:31.49\00:11:33.15
Okay, reverse it back and front.
00:11:33.19\00:11:35.99
Starting to feel that on
your shoulders little bit?
00:11:36.02\00:11:37.36
Yeah.
00:11:37.39\00:11:38.73
Okay, hold it there.
00:11:38.76\00:11:40.20
Lets go up and
down like this now,
00:11:40.23\00:11:42.26
like you're trying to fly.
00:11:42.30\00:11:45.87
Oh, yeah, oh, that feels good.
00:11:45.90\00:11:48.94
Up, up, up, up, up, up,
00:11:48.97\00:11:52.97
burn start to come in now.
00:11:53.01\00:11:54.51
Yeah.
00:11:54.54\00:11:55.88
Okay, we've gonna hold it here.
00:11:55.91\00:11:57.25
All right.
00:11:57.28\00:11:58.61
Not yet, though. All right.
00:11:58.65\00:11:59.98
It's like Simon says,
when I say it then we do it.
00:12:00.02\00:12:01.35
Okay.
00:12:01.38\00:12:02.72
And ready, and we're gonna
hold it here in just a moment.
00:12:02.75\00:12:06.55
Ready and hold, solid as rock.
00:12:06.59\00:12:11.36
Exercise also does
great for helping depression,
00:12:11.39\00:12:14.10
in fact, two thirds
of all the depression
00:12:14.13\00:12:16.83
can be reversed
00:12:16.87\00:12:18.20
just with
exercising three times a week
00:12:18.23\00:12:20.24
for two months.
00:12:20.27\00:12:21.67
Doesn't have to be taking
all these pills and so forth,
00:12:21.70\00:12:23.57
you can just get in
a good workout program.
00:12:23.61\00:12:25.97
And of course,
obviously our spiritual walk
00:12:26.01\00:12:27.51
has lot to do with it.
00:12:27.54\00:12:28.88
And we're praising God,
and we're learning more about
00:12:28.91\00:12:30.95
His truths and His words,
00:12:30.98\00:12:32.98
it makes us have
this feeling of euphoria,
00:12:33.01\00:12:34.95
and you get the endorphin going.
00:12:34.98\00:12:38.82
We're doing okay? Yeah.
00:12:38.85\00:12:40.22
Okay, good.
00:12:40.26\00:12:41.86
Start to burn? Yeah.
00:12:41.89\00:12:43.29
Good.
00:12:43.32\00:12:45.36
Okay, we've got
20 seconds to go.
00:12:45.39\00:12:48.63
All right, bring it on.
00:12:48.66\00:12:50.00
Okay.
00:12:50.03\00:12:51.37
Okay, we'll change that then.
00:12:51.40\00:12:52.73
We've got 45 seconds to go.
00:12:52.77\00:12:54.37
All right.
00:12:54.40\00:12:55.74
Okay, good.
00:12:55.77\00:12:57.24
So, I'll keep
talking then. Okay.
00:12:57.27\00:12:59.67
So, by just getting
into regular workout program
00:12:59.71\00:13:02.48
and eating healthy,
and also another big one,
00:13:02.51\00:13:05.55
when people will
start battling depression,
00:13:05.58\00:13:07.78
just getting to bed
earlier and getting to sleep.
00:13:07.82\00:13:10.89
Sleep is a very important,
if you don't get enough sleep
00:13:10.92\00:13:13.52
depressions on the way.
00:13:13.56\00:13:15.72
How we doing now? It feels good.
00:13:15.76\00:13:17.49
All right, that's
what I like to hear.
00:13:17.53\00:13:20.06
Okay, let's raise them
up a little bit higher.
00:13:20.10\00:13:23.53
Oh, yeah.
00:13:23.57\00:13:25.10
Little higher still.
00:13:25.13\00:13:27.10
Okay.
00:13:27.14\00:13:28.47
Again, for those at home,
00:13:28.50\00:13:29.84
if you need to
put your arms down,
00:13:29.87\00:13:31.21
no problem.
00:13:31.24\00:13:32.57
But for us, oh, we're
just done a minute and half.
00:13:32.61\00:13:34.81
Let's just go for
two minutes, how's that?
00:13:34.84\00:13:36.18
Uh.
00:13:36.21\00:13:37.55
Okay. Sounds good.
00:13:37.58\00:13:38.91
All right, all
right, I'm glad you agree.
00:13:38.95\00:13:41.15
Okay, raise them
up a little more.
00:13:41.18\00:13:43.22
Little more.
00:13:43.25\00:13:44.82
Oh, yeah.
00:13:44.85\00:13:46.19
Little more.
00:13:46.22\00:13:48.12
What happens of course
is we start to drop down
00:13:48.16\00:13:49.89
a little bit as
our arms get tired.
00:13:49.92\00:13:51.53
And so now we're down
to our last 15 seconds.
00:13:51.56\00:13:53.26
You're doing great, I
haven't had anybody go
00:13:53.29\00:13:55.16
two minutes with me yet.
00:13:55.20\00:13:56.87
So, you're gonna be the first.
00:13:56.90\00:13:58.40
You'll feel good
about that. I will.
00:13:58.43\00:14:00.34
Seven, six,
00:14:00.37\00:14:02.24
five, four,
00:14:02.27\00:14:04.11
three, two,
00:14:04.14\00:14:06.04
one, very good.
00:14:06.07\00:14:07.41
All right, good job.
00:14:07.44\00:14:09.94
Okay.
00:14:09.98\00:14:12.68
Feel your shoulders
now? Yeah, it feels good.
00:14:12.71\00:14:14.55
Yeah, it does.
00:14:14.58\00:14:15.92
Okay, lets do
some shoulders shrugs,
00:14:15.95\00:14:17.29
just roll them around.
00:14:17.32\00:14:18.65
That's awesome, that is
a first on Body & Spirit
00:14:20.99\00:14:23.73
to have somebody go
two minutes with me.
00:14:23.76\00:14:25.56
I cant wait to see
what we can do on legs.
00:14:25.59\00:14:29.20
Nether can I.
00:14:29.23\00:14:31.63
We might get a
new record there too.
00:14:31.67\00:14:33.37
Okay, and let's
go the other way.
00:14:36.47\00:14:38.01
Okay, now we're
gonna stretch those muscles
00:14:44.71\00:14:46.55
and this is gonna feel good.
00:14:46.58\00:14:47.92
You gonna bring one
arm up and then bring it
00:14:47.95\00:14:49.82
to the cross your body.
00:14:49.85\00:14:51.19
Now reach your
hand up behind there.
00:14:51.22\00:14:52.55
Okay.
00:14:52.59\00:14:53.92
And just give a gentle pull
00:14:53.96\00:14:55.32
and you should feel
a stretch right there.
00:14:55.36\00:14:57.43
Feel that? Yeah.
00:14:57.46\00:14:59.73
That should feel
really good, especially after
00:14:59.76\00:15:01.50
what just did to
those muscles there.
00:15:01.53\00:15:03.47
They're going, "Ow, ow, ow,
00:15:03.50\00:15:04.93
what did you just do it to me?"
00:15:04.97\00:15:08.50
And what I found, when
people stimulate their muscle
00:15:08.54\00:15:10.94
to a fatigue point like
that, it really gives their body
00:15:10.97\00:15:14.88
this big rush of well being.
00:15:14.91\00:15:16.44
Okay.
00:15:16.48\00:15:17.81
Switch it around.
00:15:17.85\00:15:20.42
There's a chemical
that's produced in our body,
00:15:20.45\00:15:22.02
it's called
human growth hormone.
00:15:22.05\00:15:23.52
And at your age it's
going like wildfire still.
00:15:23.55\00:15:27.66
At my age, not so much.
00:15:27.69\00:15:30.86
Okay.
00:15:30.89\00:15:32.23
Good.
00:15:32.26\00:15:33.60
Specially people
there are a little bit older
00:15:33.63\00:15:35.86
can relate to this.
00:15:35.90\00:15:37.23
When you're 10-years old
and if you twist your ankle,
00:15:37.27\00:15:39.97
two days later you're
up running around again.
00:15:40.00\00:15:41.80
Yeah. Okay.
00:15:41.84\00:15:43.44
When you're 20,
you twist your ankle,
00:15:43.47\00:15:45.77
may be a week later
you're running round again.
00:15:45.81\00:15:48.94
When you are 40,
twist your ankle,
00:15:48.98\00:15:51.61
might be a month later.
00:15:51.65\00:15:53.55
And when you're 70,
if you twist your ankle,
00:15:53.58\00:15:57.79
couple months,
three months later
00:15:57.82\00:15:59.35
you might be up and round again.
00:15:59.39\00:16:00.72
Because the body isn't
recovering as fast as it does
00:16:00.76\00:16:02.49
when it's younger.
00:16:02.52\00:16:03.86
So right now you're an
optimum with that growth hormone
00:16:03.89\00:16:06.46
being produced and
you just feel great,
00:16:06.49\00:16:08.26
you can do things to your body,
00:16:08.30\00:16:09.63
and recover, bounce right back.
00:16:09.66\00:16:11.40
And when you exercise
00:16:11.43\00:16:12.77
you can raise that
human growth hormone level
00:16:12.80\00:16:15.27
by doing aerobic exercise,
you know, running, swimming,
00:16:15.30\00:16:18.24
jogging, things like that.
00:16:18.27\00:16:19.67
You can rise it
a hundred percent.
00:16:19.71\00:16:21.54
But when you do step like this
and really work your muscles,
00:16:21.58\00:16:24.35
you can do that, raise
that human growth hormone
00:16:24.38\00:16:26.51
400 to 800 percent.
00:16:26.55\00:16:28.75
So, it really is amazing
what you can do to your body
00:16:28.78\00:16:31.02
by just taking good care of it.
00:16:31.05\00:16:32.65
Okay, back into
push-up position.
00:16:32.69\00:16:36.62
Okay, now this is gonna be
called the two-inch workout.
00:16:36.66\00:16:39.73
When I say "down,"
you go down two inches,
00:16:39.76\00:16:41.56
when I say "up,"
you go up two inches.
00:16:41.60\00:16:43.06
Okay.
00:16:43.10\00:16:44.43
See you how good
you are at measuring.
00:16:44.47\00:16:45.80
Down.
00:16:45.83\00:16:47.17
That's a big two inches.
00:16:47.20\00:16:48.54
Get back up.
00:16:48.57\00:16:49.90
Okay, remember,
when you go down,
00:16:49.94\00:16:51.27
just go down two inches,
00:16:51.31\00:16:52.64
up, up two inches. Down.
00:16:52.67\00:16:55.74
Okay, up.
00:16:55.78\00:16:57.11
We need to get a
smaller ruler there.
00:16:57.15\00:16:59.15
Okay, down just two inches.
00:16:59.18\00:17:00.72
Go down two inches. No, no.
00:17:00.75\00:17:03.12
Okay, back up.
00:17:03.15\00:17:04.55
Now down, two inches.
00:17:04.59\00:17:06.25
Okay hold it.
00:17:06.29\00:17:07.62
Now down another two inches.
00:17:07.66\00:17:09.06
Now up two inches.
00:17:09.09\00:17:10.93
That's still little
big on the inches there.
00:17:10.96\00:17:12.29
Oh.
00:17:12.33\00:17:13.66
Okay, down two inches.
00:17:13.70\00:17:16.06
Down two inches.
00:17:16.10\00:17:17.70
Up two inches.
00:17:17.73\00:17:19.27
Down two inches.
00:17:19.30\00:17:20.74
Down two inches.
00:17:20.77\00:17:22.17
Up two inches.
00:17:22.20\00:17:23.54
Down two inches.
00:17:23.57\00:17:24.91
Up two inches.
00:17:24.94\00:17:27.14
Up again two inches.
00:17:27.18\00:17:28.51
Down two inches.
00:17:28.54\00:17:29.94
Down again.
00:17:29.98\00:17:31.78
Down again.
00:17:31.81\00:17:33.18
Up two inches.
00:17:33.21\00:17:34.55
Down two inches.
00:17:34.58\00:17:35.92
Up two inches.
00:17:35.95\00:17:37.29
Down, up,
00:17:37.32\00:17:39.99
down, down.
00:17:40.02\00:17:42.56
Up, up,
00:17:42.59\00:17:45.09
down, down.
00:17:45.13\00:17:47.43
Up, down,
00:17:47.46\00:17:49.83
up, down.
00:17:49.86\00:17:52.00
Down, up,
00:17:52.03\00:17:54.24
down,
00:17:54.27\00:17:55.64
down up.
00:17:55.67\00:17:58.07
Oh.
00:17:58.11\00:17:59.61
Okay, hold it.
00:17:59.64\00:18:00.98
One, two, three, four,
00:18:01.01\00:18:04.61
five, six,
00:18:04.65\00:18:06.82
seven, eight,
00:18:06.85\00:18:09.02
nine, nine and quarter,
00:18:09.05\00:18:10.99
nine and half,
nine three quarters,
00:18:11.02\00:18:13.29
nine seven eighth, ten.
00:18:13.32\00:18:15.56
Good.
00:18:15.59\00:18:16.99
Awesome, good job,
00:18:17.03\00:18:19.09
Feel that?
00:18:19.13\00:18:20.46
Yeah.
00:18:20.50\00:18:21.83
It's amazing what
you can do just by that.
00:18:21.86\00:18:23.20
We start to get
your ruler going proper.
00:18:23.23\00:18:24.83
Okay.
00:18:24.87\00:18:26.70
All right, we're
gonna take our towels again.
00:18:26.74\00:18:31.21
And we're gonna do some biceps.
00:18:31.24\00:18:32.57
You started to get pumped
up there, that's looks good.
00:18:32.61\00:18:34.18
Yeah.
00:18:34.21\00:18:35.58
All right, you can drape it over
00:18:35.61\00:18:37.11
your hand like that.
00:18:37.15\00:18:38.48
Okay.
00:18:38.51\00:18:39.85
Grab with this other hand.
00:18:39.88\00:18:41.22
Okay, we're going
to do curls with it.
00:18:41.25\00:18:42.58
Okay.
00:18:42.62\00:18:43.95
We want to get it
out here more, okay.
00:18:43.99\00:18:46.32
So you're over here, okay.
00:18:46.35\00:18:48.02
And then go all the
way down, then curl up.
00:18:48.06\00:18:50.39
We're gonna do 20 of them.
00:18:50.43\00:18:54.20
Twenty reps.
00:18:54.23\00:18:55.56
And up, way down.
00:18:58.67\00:19:01.34
Way down, way down, there we go.
00:19:01.37\00:19:03.77
Way down, stretch your arm down.
00:19:03.81\00:19:05.34
Good.
00:19:05.37\00:19:06.71
Work it, make that
bicep work, make it contract.
00:19:06.74\00:19:10.35
Okay, make them
work, make them work.
00:19:10.38\00:19:11.91
Squeeze it up.
00:19:11.95\00:19:15.52
Ah, young muscles.
00:19:15.55\00:19:17.72
I had them once.
00:19:17.75\00:19:19.09
I still have lot of strength
00:19:25.46\00:19:26.80
and so many
kids I train they go,
00:19:26.83\00:19:28.16
"Yeah, but you got
that those old man muscles."
00:19:28.20\00:19:29.60
I go, "When did that start?"
00:19:29.63\00:19:32.63
Okay, switch to the
other side, drape it over.
00:19:32.67\00:19:36.87
Okay, curl it up.
00:19:36.91\00:19:39.07
Okay, way down,
all the way down.
00:19:39.11\00:19:41.78
There you go.
00:19:41.81\00:19:43.14
All the way down,
00:19:43.18\00:19:45.38
all the way, good.
00:19:45.41\00:19:46.78
Make sure you breath.
00:19:53.29\00:19:55.19
Squeeze it up,
00:19:55.22\00:19:56.86
and up, and up.
00:19:56.89\00:20:00.90
Way down, way down.
00:20:00.93\00:20:02.26
Good job, good job.
00:20:06.50\00:20:10.27
And two mare,
squeeze it up, and up.
00:20:10.31\00:20:13.98
Good.
00:20:14.01\00:20:15.64
Okay.
00:20:15.68\00:20:17.01
Ready for some legs? Yeah.
00:20:20.18\00:20:22.25
Okay, now just like
the two-inch push-ups
00:20:22.28\00:20:26.45
we're gonna do two inch squads.
00:20:26.49\00:20:28.49
And I'll do them with you,
00:20:28.52\00:20:29.86
so that way you won't feel like
00:20:29.89\00:20:31.23
you're going into
nothingness by yourself.
00:20:31.26\00:20:34.43
Okay.
00:20:34.46\00:20:35.80
Ready? Yeah.
00:20:35.83\00:20:37.77
Are you sure? I'm sure.
00:20:37.80\00:20:39.13
Okay, down,
00:20:39.17\00:20:41.60
down, down.
00:20:41.64\00:20:44.41
Up, down,
00:20:44.44\00:20:47.08
down, down.
00:20:47.11\00:20:49.88
Up, down, down.
00:20:49.91\00:20:53.75
Up down, up,
00:20:53.78\00:20:58.02
up, down.
00:20:58.05\00:21:00.76
Down, down,
00:21:00.79\00:21:03.66
down, up.
00:21:03.69\00:21:06.33
Down, up,
00:21:06.36\00:21:08.93
down, down.
00:21:08.96\00:21:11.57
Up, up,
00:21:11.60\00:21:14.10
down,
00:21:14.14\00:21:15.64
down, down.
00:21:15.67\00:21:18.21
Up, up,
00:21:18.24\00:21:21.04
down, down.
00:21:21.08\00:21:23.71
Down, down up,
00:21:23.75\00:21:27.58
up, up.
00:21:27.62\00:21:30.22
Down, down,
00:21:30.25\00:21:33.15
down, down.
00:21:33.19\00:21:35.89
Up, down,
00:21:35.92\00:21:38.69
up,
00:21:38.73\00:21:40.06
down, up.
00:21:40.10\00:21:43.40
Big two inches there.
00:21:43.43\00:21:44.77
Oh, man.
00:21:44.80\00:21:46.13
Down, up,
00:21:46.17\00:21:48.50
up,
00:21:48.54\00:21:49.87
down, down.
00:21:49.90\00:21:53.44
Chest up,
00:21:53.48\00:21:55.11
down, hold it.
00:21:55.14\00:21:58.15
One, two, chest up,
00:21:58.18\00:22:00.95
three, four,
00:22:00.98\00:22:03.32
five, six, seven,
00:22:03.35\00:22:07.19
eight, nine, down.
00:22:07.22\00:22:09.46
One, two,
00:22:09.49\00:22:11.69
three, four,
00:22:11.73\00:22:14.26
five, six,
00:22:14.30\00:22:16.60
seven, eight,
00:22:16.63\00:22:18.97
nine, ten. Good job.
00:22:19.00\00:22:23.00
Feels good, doesn't it? Yeah.
00:22:23.04\00:22:24.81
Okay.
00:22:24.84\00:22:26.17
Now I want you to do is
00:22:26.21\00:22:27.54
put your right
hand on my shoulder.
00:22:27.58\00:22:29.81
Go ahead and get hold
of your left ankle there
00:22:29.84\00:22:32.35
and stretch your quadriceps.
00:22:32.38\00:22:33.72
Feel your legs
pretty well there?
00:22:39.82\00:22:41.16
Yeah.
00:22:41.19\00:22:43.53
You're doing really well,
you hanging in there good.
00:22:43.56\00:22:45.93
Okay, lets switch side.
00:22:50.33\00:22:51.70
Put your left
hand on my shoulder now
00:22:51.73\00:22:53.70
and grab the other ankle.
00:22:53.74\00:22:58.64
Have you ever
done a plank before?
00:22:58.67\00:23:00.01
Yes.
00:23:00.04\00:23:01.38
Okay.
00:23:01.41\00:23:02.74
All right, good.
00:23:06.78\00:23:09.12
Okay, let's put your
left leg out up on the hill,
00:23:09.15\00:23:12.49
lean forward into it, chest up,
00:23:12.52\00:23:14.52
stretch the back of the leg.
00:23:14.56\00:23:16.49
Bend your right
knee. Your right knee.
00:23:16.52\00:23:19.03
Oh.
00:23:19.06\00:23:20.40
There you go.
00:23:20.43\00:23:23.00
Okay, switch side.
00:23:23.03\00:23:24.37
Okay, bend over more.
00:23:28.74\00:23:30.31
Okay, good.
00:23:35.41\00:23:38.45
All right, I'm
gonna have you do a plank.
00:23:38.48\00:23:39.95
Okay, go ahead, plank position.
00:23:45.95\00:23:47.72
All right, hold it there.
00:23:52.56\00:23:54.06
Good.
00:23:54.10\00:23:55.43
Let's see what you can do there.
00:23:58.67\00:24:00.87
Typically, beginning plank,
00:24:00.90\00:24:02.64
you're gonna be
going 20 to 30 seconds.
00:24:02.67\00:24:05.04
Somebody who's
been doing some exercise
00:24:05.07\00:24:07.08
typically will get a minute.
00:24:07.11\00:24:09.54
Minute and half,
somewhere around there.
00:24:09.58\00:24:12.61
People who get really
fit are usually get more
00:24:12.65\00:24:15.48
to the five to
ten minutes range.
00:24:15.52\00:24:18.79
So we'll see
what we can do here.
00:24:18.82\00:24:21.32
Depression is also
talked about in the Bible
00:24:21.36\00:24:24.36
because there's a
scripture that said,
00:24:24.39\00:24:26.23
"A merry heart
doeth well like medicine
00:24:26.26\00:24:28.43
but a sad spirit
dries the bones."
00:24:28.46\00:24:32.00
And of course, when
you talk about depression,
00:24:32.03\00:24:33.94
it actually leads to
osteoporosis as well.
00:24:33.97\00:24:36.34
So when it talks
about that concept,
00:24:36.37\00:24:38.84
we got to have a merry heart
00:24:38.87\00:24:40.21
and that will keep us healthy
00:24:40.24\00:24:42.74
and feeling
good about ourselves.
00:24:42.78\00:24:44.58
Okay.
00:24:44.61\00:24:45.95
We're almost down
to our first minute.
00:24:45.98\00:24:47.32
You doing all right? Yeah.
00:24:47.35\00:24:48.72
Are you sure? Yes.
00:24:48.75\00:24:50.09
It's like you're
about to take your hat off.
00:24:50.12\00:24:51.45
Okay.
00:24:51.49\00:24:53.12
Okay, there's one minute.
00:24:53.15\00:24:56.56
We got another 30 seconds there?
00:24:56.59\00:25:00.00
No answer,
okay, well, we'll see.
00:25:00.03\00:25:02.23
Hang on there.
00:25:02.26\00:25:05.10
Okay, we got 20 seconds to go.
00:25:05.13\00:25:07.64
Let's bring yourself
up a little bit more here.
00:25:07.67\00:25:10.87
Good.
00:25:10.91\00:25:12.44
Planking is a great
exercise for your low back,
00:25:12.47\00:25:15.64
for your upper back,
00:25:15.68\00:25:17.11
for your curl
muscles, for your abdomen.
00:25:17.15\00:25:19.01
Probably one of the
best things for your abdomen
00:25:19.05\00:25:20.48
you can do even
more so than crunches
00:25:20.52\00:25:22.62
and some of the other things
that people spend time doing.
00:25:22.65\00:25:26.12
Okay.
00:25:26.15\00:25:27.49
And we're down to
our last little bit here.
00:25:27.52\00:25:31.23
Five, four,
00:25:31.26\00:25:33.46
three, two, one.
00:25:33.50\00:25:35.56
Good job.
00:25:35.60\00:25:36.93
You actually went
for a minute-forty,
00:25:36.97\00:25:38.30
you did really well.
00:25:38.33\00:25:40.27
Okay, good job.
00:25:40.30\00:25:41.64
How do that feel,
feel like a workout?
00:25:46.41\00:25:47.84
Yeah.
00:25:47.88\00:25:49.21
Okay, well,
we're done. All right.
00:25:49.24\00:25:51.78
Okay, good job.
00:25:51.81\00:25:55.58
Depression doesn't have
to be a plague to your life,
00:25:55.62\00:25:58.69
it can be reversed,
it can be controlled,
00:25:58.72\00:26:02.42
it just takes a
few simple steps.
00:26:02.46\00:26:04.89
There obviously
some thought patterns,
00:26:04.93\00:26:06.96
some things you
might be hanging on to
00:26:07.00\00:26:09.46
that will keep you from
having the healthy want.
00:26:09.50\00:26:13.90
I read a quote just
recently that talked about
00:26:13.94\00:26:17.27
that feelings are very
bad boss for your life.
00:26:17.31\00:26:20.08
Bu the frontal lobe
is the part of your brain
00:26:20.11\00:26:22.84
that you should be using.
00:26:22.88\00:26:24.68
Feelings can take
it down a dark road,
00:26:24.71\00:26:27.28
dwelling on past
things you can't change.
00:26:27.32\00:26:29.75
And what I tell
people all the time
00:26:29.78\00:26:31.65
when they get into
the workout program
00:26:31.69\00:26:33.99
or a lifestyle change
program, to let go and let God.
00:26:34.02\00:26:38.23
If we're worried
about our blood pressure,
00:26:38.26\00:26:40.20
if we're worried
about our blood sugar,
00:26:40.23\00:26:43.30
that something up.
00:26:43.33\00:26:44.67
Or somebody who is overweight,
when they get stressed out,
00:26:44.70\00:26:48.20
their body puts on more fat.
00:26:48.24\00:26:50.11
When somebody is trim
00:26:50.14\00:26:52.21
and they have
trouble putting weight on,
00:26:52.24\00:26:53.78
if they gets stressed
out, they loose even more.
00:26:53.81\00:26:56.08
So we just have to
relax, let go, let God.
00:26:56.11\00:26:59.31
If there's things that plague us
00:26:59.35\00:27:00.78
would keep coming into our mind,
00:27:00.82\00:27:02.42
it's the Holy Spirit,
pricking our conscious to
00:27:02.45\00:27:04.59
let us know to give rid of that,
00:27:04.62\00:27:06.42
let it go, give to God.
00:27:06.45\00:27:08.59
We cant carry the baggage
or the burdens of our past.
00:27:08.62\00:27:12.29
But God has overcome the world
00:27:12.33\00:27:15.40
by sending His
son, Jesus Christ,
00:27:15.43\00:27:17.00
to die for all our sins and
he is sacrifices great enough
00:27:17.03\00:27:21.90
for anything that
we might be battling.
00:27:21.94\00:27:23.87
So we just claim His promises
00:27:23.91\00:27:26.37
that by just
surrendering to Him,
00:27:26.41\00:27:28.88
He will gibe us a new
life, and give us a new heart,
00:27:28.91\00:27:32.68
and our mind process
will be totally different.
00:27:32.71\00:27:35.48
Here at Body & Spirit,
00:27:35.52\00:27:36.85
we're trying to
work on all aspects,
00:27:36.89\00:27:39.05
trying to get the
physical body in good shape,
00:27:39.09\00:27:41.36
the mental and
emotional body in good shape.
00:27:41.39\00:27:43.69
And most of all,
we want to make sure
00:27:43.73\00:27:45.76
we have the spiritual
life in good shape as well.
00:27:45.79\00:27:48.56
That's why we always
use biblical promises here.
00:27:48.60\00:27:50.77
And the one we use on Body
and Spirit is Philippians 4:13,
00:27:50.80\00:27:54.50
which says "I can do
all things through Christ
00:27:54.54\00:27:56.97
who strengthens me."
00:27:57.01\00:27:58.47
God bless you,
thanks for joining us,
00:27:58.51\00:28:00.58
and we'll look forward
to seeing you next time
00:28:00.61\00:28:02.74
on Body & Spirit.
00:28:02.78\00:28:04.11