The following program
is designed to demonstrate
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simple workouts that you
can use to improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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Far too often people
try and achieve health
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by taking in lots
of different substances
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what we might call super foods.
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We're going to talk
more about that next
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on Body and Spirit Aerobics.
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Hello, I'm Dick Nunez,
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Wellness Director
of the Black Hills
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Health and Education Center.
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Welcome to Body
and Spirit Aerobics.
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During my
career, I've dealt with
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lot of different
situations and I've come across
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many people who want to take
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this or that to
achieve better health.
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Certainly in the world of
weightlifting and body building
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I was constantly
barraged by questions
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about what can I take
to help me get stronger
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and fitter and on and on.
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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 Daniel and Zach.
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Daniel is from the Black Hills,
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where he has
worked at The Black Hills
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Health and Education
Center and now is a fireman
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and medic and all
sorts of things like that
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and so he is very busy.
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And Zach is a student at
Union College in Lincoln,
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Nebraska where he
is in the IRR program
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and Zak what
does that stand for.
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International Rescue and Relief.
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Okay, I know you
got that down now,
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because I've asked
you a several times.
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So we're gonna
start our workout.
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We're going to
start by warming up.
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We're just going to
be going up and round,
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with the arms to loosen up
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and as we get
into aerobic workout,
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we'll start talking
more about our topic,
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but right now, we're just gonna
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we're just gonna get
ourselves loosened up.
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Now try and have
a good workout here.
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Do a little bit
of upper body work
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till we can get
into our aerobics
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and before it's done,
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my fellows should be
sweating a little bit.
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Okay, you guys
looking forward to that?
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Yeah. Okay. Good.
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All right, let's
go back the other way.
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Up and around, just keep
your arms nice and loose.
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Keep your arms fairly straight.
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Let them swing around.
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Swing around. Swing around.
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We do lots of different programs
here on Body and Spirit.
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We cover a wide range of areas.
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Since I've got two
able-bodied young men behind me,
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we can work a little
bit harder in some areas,
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like for example, upper body.
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So hit the deck.
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We're gonna start with pushups.
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Now the main thing you
want to keep your mind--
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keep in mind is we wanna keep
our backs nice and straight.
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We're gonna lower
ourself down and press backup.
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Nice and smooth, back down,
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and up, and down, and up.
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Keep that pace,
nice and controlled.
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For those at home,
if you need to go over
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to a wall and just do that,
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I've known many people
who start their pushup routine
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by just working against the wall
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and they found themselves
getting stronger and stronger
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and they came out,
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started doing
them off their knees,
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or a modified pushup,
then they got to a point
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where they
could do regular ones.
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Little slower
guys, little slower.
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Now when we slow
the pushups down,
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it makes them even harder.
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Isn't it Daniel?
Absolutely. Okay.
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because your focus is to
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concentrate on
the muscles even more.
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Let's do about three more.
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You're doing
well. Good job, Zach.
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Hold it up there
and now go down slowly,
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and I like to do a
hold for 10 seconds.
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One, two, three, four,
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five, six, seven, eight, nine,
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press it out. Okay
and up on your feet.
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Very good. Let's stretch out.
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Hands behind the head,
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push your elbows way back,
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and when you do
that you're focusing on
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stretching your chest muscles.
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You should feel
it in through here.
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Right. Okay.
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Now give yourself a hug.
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Pull your shoulder blades apart,
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as you stretch out.
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Okay, let's go back
over the head again.
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Push your elbows way back,
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and now you're
going to give yourself,
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another hug
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and pull it apart.
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Okay, good.
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Let's put the left
leg out in front of us,
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reach out with your right arm,
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grab your right
arm right at the wrist
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with your left hand,
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then you gotta
pull back and way up,
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and pull, and out.
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We're gonna do 20 of those.
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Daniel keep count.
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You're giving yourself
resistance as you do these
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and you wanna
feel it back in here,
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so go forward little more,
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way up, there you go.
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Very important
exercise for your posture,
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works on the upper back.
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If you are doing this at home,
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and you have a dumbbell,
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you want to use, you
can always just bend over
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and roll it up this way.
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It'll give you
some added resistance.
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Just stimulating a one arm roll.
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How many we're on, Daniel?
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Twenty. Okay.
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Switch around, put
your right foot out now,
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stick your left hand out,
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grab the wrist
with your right hand.
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Pull back. Okay.
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Let's do 20 that way.
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Got to stay balanced.
That's very important.
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Lot of times, when
people are weaker on one side,
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they tend to go
easy on that side
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and that's not the thing to do,
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if you want to
overcome that balance problems.
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You want to do what
you do on your weak side,
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match the strong side
to start bringing that up.
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Okay, what number we're on?
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14. 14, 15.
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Got that wood cut yet?
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Almost. Okay.
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I always get a chainsaw
to do it a little quicker.
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Okay. Okay, good.
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Now we're gonna
stretch that area.
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What we're going to do
is let's put right arm up,
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bend at the elbow, reach out,
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grab that elbow
with your opposite hand,
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and you're pulling
your arms over your head
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and you're stretching the area.
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We're stretching
right in through here.
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All right, we hold each
stretch for about 10 seconds.
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It's important to breath.
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All right, do that. Okay.
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Now switch and
do the other side.
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Okay, so your
left arm would go up,
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you bend at the
elbow and grab your elbow
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with your right hand
as you're pulling your arm
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behind your head,
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and you just want to
stretch to a point of comfort.
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You don't want to go to a point
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where you're overdoing yourself.
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Because then you can actually
hurt your range of motion.
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Stretching too
much isn't helpful.
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Lot of times, people
say I want to take my joints
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way beyond
normal range of motion,
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but you just weaken
your joints by doing that.
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Okay, let's go ahead and relax.
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All right, time for
some fun shoulder work here,
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so we'll do it by
putting our arms out
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and making our arms circles,
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and this is an excellent one,
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for the rotator cuff area,
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which consists of four muscles,
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the
supraspinatus, infraspinatus,
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subscapularis, and teres minor.
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Those make up your rotator cuff.
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You know where all those are at.
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Good. Good. How about you?
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Good. Good.
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Okay go back the other way.
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Back Zach, you were telling me,
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you'd like to go medical school.
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Is that right? I'd
like to. I'd like to.
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Okay. Good.
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And how do you know about it?
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Working in the medical field.
Working in the medical field
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as a medic? Yep.
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Traveling around, okay.
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And back around the other way.
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In fact, Daniel,
despite his lack of bulk
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is one of the stronger
fellows pound per pound
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that I know as far as
just picking things up and
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carting them around.
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Okay, back the other way.
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You still remember
when we cut that tree.
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Now when you cut
into the three lengths and
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I was gonna help you
come pick up the first one
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and you just went
picked it up by yourself.
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I thought oh, no,
no, I got to pickup
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one of those lengths.
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Then my son was helping
too and he goes, oh, no, no,
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I got to get the other one.
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Okay, the other way.
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Okay now I want you
to just hold it there,
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nice and rock solid, steady.
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Were all right?
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Starting to burn a little bit?
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Okay, We're gonna
hold up for 30 seconds.
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The good news is
that 10 of those seconds
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have already passed.
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Okay, You're starting to
shake a little bit, Zach.
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Hang in there.
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Now we got through 20 seconds.
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Just about to
come in for a landing,
00:09:19.87\00:09:21.02
five, four, three, two, one,
00:09:21.03\00:09:26.11
and let them down.
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Feels good when it's
finished, doesn't it?
00:09:28.21\00:09:30.38
All right. Put one
arm out in front of you.
00:09:30.39\00:09:33.50
Bring it cross the other side,
00:09:33.51\00:09:35.26
bring your hand
up behind the elbow.
00:09:35.27\00:09:37.17
Pull and stretch it out.
00:09:37.18\00:09:39.12
All right, good.
00:09:43.85\00:09:46.22
The other arm out straight,
00:09:46.23\00:09:48.43
bring it across, reach up,
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put your hand behind your elbow.
00:09:50.99\00:09:53.31
Steady pull, make
sure you keep breathing
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nice deep breaths,
00:09:57.36\00:09:59.96
helps you relax the muscles.
00:09:59.97\00:10:02.89
Remember fitness is
strength, flexibility,
00:10:02.90\00:10:06.36
and cardiovascular conditioning.
00:10:06.37\00:10:08.15
Speaking of
which, okay that's good.
00:10:08.16\00:10:11.04
Let start our aerobic work by
just starting stepping in place.
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We're gonna warm up. Okay.
00:10:14.24\00:10:15.51
We'll get those
hands moving as well.
00:10:15.52\00:10:17.40
We'd like to get a
lot of arm motion going,
00:10:19.51\00:10:22.04
and as they are warming up,
00:10:22.05\00:10:23.80
I'll start talking a little bit.
00:10:23.81\00:10:26.16
In the world of
health and fitness,
00:10:26.17\00:10:27.98
a lot of people are
very much into supplements,
00:10:27.99\00:10:31.39
or juicing, and so
forth and I, for one,
00:10:31.40\00:10:34.51
do not take
supplements away from people,
00:10:34.52\00:10:36.88
because we can get all sorts
of mail from people going on,
00:10:36.89\00:10:41.51
"but I love these things,"
00:10:41.52\00:10:42.64
But here is a harsh
reality about some things
00:10:42.65\00:10:45.36
you take and that
is, if you have people,
00:10:45.37\00:10:49.14
that are getting chemotherapy,
00:10:49.15\00:10:51.41
statistics have shown that
if you just use saline solution,
00:10:51.42\00:10:54.90
one-third of those
people still lose their hair,
00:10:54.91\00:10:57.91
even though they're
only taking saline solution,
00:10:57.92\00:11:00.08
they're not taking
chemotherapy at all.
00:11:00.09\00:11:01.95
So what that tells us is the
placebo effect is very strong.
00:11:01.96\00:11:05.49
Okay, let's go ahead and start
picking it up a little bit.
00:11:05.50\00:11:08.85
And so when people
start taking a supplement,
00:11:08.86\00:11:11.31
you are guaranteed there's a
lot of good products out there.
00:11:11.32\00:11:14.66
I like one called Juice Plus+,
00:11:14.67\00:11:16.36
which is a concentration
of fruits and vegetables.
00:11:16.37\00:11:18.30
There is other Barleygreen,
and you go there is Mannatech,
00:11:18.31\00:11:21.19
and there is all
sorts of products out there.
00:11:21.20\00:11:22.98
Yes, they are all good
products but the bottom line is,
00:11:22.99\00:11:26.16
they are going by
testimony and a lot of times
00:11:26.17\00:11:29.93
the doctors don't get that
excited about the testimonies
00:11:29.94\00:11:32.42
because they know a
certain amount of people
00:11:32.43\00:11:34.12
are going to get great benefit
just from the placebo effect,
00:11:34.13\00:11:36.99
although even though the
concept might be good about
00:11:37.00\00:11:39.28
taking in lots of
active enzyme type foods
00:11:39.29\00:11:42.02
and so forth.
00:11:42.03\00:11:43.60
Okay, let's
going into a jump rope.
00:11:43.61\00:11:46.53
Okay. We don't have actual
jump ropes but you can fake it.
00:11:46.54\00:11:50.44
Okay. For those at home,
00:11:50.45\00:11:51.45
somebody you don't like leaving
the floor and that's okay,
00:11:51.46\00:11:54.29
you can still do the motion,
00:11:54.30\00:11:56.86
going up and down on your toes
00:11:56.87\00:11:59.01
still using your
arms to swing around
00:11:59.02\00:12:01.70
as you go through that.
00:12:01.71\00:12:04.48
So they're a lot
of products out there,
00:12:04.49\00:12:06.39
but these are
some things I do know.
00:12:06.40\00:12:08.94
When you get involved
with certain things like
00:12:08.95\00:12:11.45
they found that if you
take in high antioxidant foods,
00:12:11.46\00:12:15.01
you're going lower
your risk of certain cancers
00:12:15.02\00:12:16.99
and so forth and
overall you're gonna have
00:12:17.00\00:12:19.03
a healthier immune system,
00:12:19.04\00:12:20.42
but yet when you try and do
00:12:20.43\00:12:22.01
the anti-oxidants
by supplementation,
00:12:22.02\00:12:24.34
just the opposite effect
takes place or for example
00:12:24.35\00:12:28.13
it has been found for men
that you can lower your risk
00:12:28.14\00:12:30.57
of prostate cancer
if you take in flaxseed,
00:12:30.58\00:12:34.04
ground flaxseed.
00:12:34.05\00:12:35.73
However, those who
take in the flaxseed oil,
00:12:35.74\00:12:39.49
well their chance of
prostate cancer goes up
00:12:39.50\00:12:42.12
instead of down when they
get it--slightly different
00:12:42.13\00:12:44.83
than when they just
get from the flaxseed
00:12:44.84\00:12:46.54
and for women the
risk of prostate cancer
00:12:46.55\00:12:48.30
remains the same
regardless of what they do.
00:12:48.31\00:12:50.49
Okay. All right.
00:12:50.50\00:12:52.22
That was a joke. Okay, thanks.
00:12:52.23\00:12:55.06
Okay, speed it up a little bit.
00:12:55.07\00:12:56.63
Okay, now what I
want you guys to try
00:12:59.14\00:13:00.45
and do as you're doing
this is to jump a little higher.
00:13:00.46\00:13:03.37
Get up a
little--there you go, all right.
00:13:03.38\00:13:05.66
Okay, let's go ahead and bring
it down a little bit again.
00:13:12.50\00:13:16.15
Okay go back into stepping.
00:13:18.07\00:13:19.58
And juicing is also
something people do a lot of,
00:13:23.61\00:13:26.60
and I really enjoy
juicing personally,
00:13:26.61\00:13:29.15
but we find a lot of
people who want to just
00:13:29.16\00:13:31.75
depend on juicing and I
also do know of many people
00:13:31.76\00:13:34.94
who have been in real
serious sick conditions,
00:13:34.95\00:13:37.48
in fact, Daniel, I
know your mother was in that
00:13:37.49\00:13:39.52
state one time
and she juiced and,
00:13:39.53\00:13:41.43
she really got lot better.
00:13:41.44\00:13:43.03
However, lot of people
would just depend on it
00:13:43.04\00:13:44.89
and I know his mother
well, because she works for us,
00:13:44.90\00:13:47.29
as a Food Service
Director at the Black Hills
00:13:47.30\00:13:49.85
and she eats regular food again.
00:13:49.86\00:13:51.88
She did the juicing,
when she was really sick
00:13:51.89\00:13:53.97
and lot of people
want to do that only
00:13:53.98\00:13:55.88
but what happens
of course is it does,
00:13:55.89\00:13:57.43
give you lot of
concentrated calories and
00:13:57.44\00:13:59.23
raises up your blood sugar
and can raise triglycerides
00:13:59.24\00:14:01.99
and so forth where
you'd really be better off
00:14:02.00\00:14:04.17
if you just ate the whole food
00:14:04.18\00:14:05.42
and that's the thing
we try and get across,
00:14:05.43\00:14:07.15
because food is healing.
00:14:07.16\00:14:09.15
Okay, let's go
ahead and jog in place.
00:14:09.16\00:14:10.85
And when it comes to
the super foods per se,
00:14:12.23\00:14:15.31
one of the things
I always encourage
00:14:15.32\00:14:16.65
especially for young athletes
who are trying to get stronger
00:14:16.66\00:14:20.12
as I say eat a lot of broccoli
00:14:20.13\00:14:22.44
and because of the
foods that are out there,
00:14:22.45\00:14:24.63
broccoli is one of
the higher protein foods.
00:14:24.64\00:14:26.83
It's actually 37 percent protein
00:14:26.84\00:14:28.94
and it's higher in protein
than steak, milk, and eggs
00:14:28.95\00:14:32.88
and so one time I was
talking to a young athlete,
00:14:32.89\00:14:35.59
who said, coach what
can I eat to get stronger,
00:14:35.60\00:14:39.44
and I said, well,
eat a lot of broccoli.
00:14:39.45\00:14:40.77
And then I got a
phone call couple of days
00:14:40.78\00:14:42.67
later from his mother,
and she's really angry.
00:14:42.68\00:14:45.53
Okay, let's go ahead and
go back into rope skipping.
00:14:45.54\00:14:47.46
Now I couldn't figure
out what's wrong with her.
00:14:49.13\00:14:50.47
I asked why she's so upset.
00:14:50.48\00:14:51.85
She goes, "What have
you been doing to my son?"
00:14:51.86\00:14:53.41
I thought where is this going?
00:14:53.42\00:14:54.84
And so as we continued talking,
00:14:54.85\00:14:56.72
I said well, ma'am, I don't
know what you're talking about.
00:14:56.73\00:14:58.59
She said we've been
trying to get our son
00:14:58.60\00:15:00.67
to eat broccoli for years.
00:15:00.68\00:15:02.41
And they said
you make one comment,
00:15:02.42\00:15:04.65
and now he's
begging for the stuff.
00:15:04.66\00:15:06.68
I said, well, that's
because I'm not his parent,
00:15:06.69\00:15:08.29
I'm his coach.
00:15:08.30\00:15:09.29
And I told them that
if he ate the broccoli,
00:15:09.30\00:15:10.61
he'd get stronger and
guys are really into that,
00:15:10.62\00:15:13.28
so he was willing to do that.
00:15:13.29\00:15:14.90
Okay, let's go
way up high again.
00:15:14.91\00:15:16.35
Jump. See some spring there.
00:15:16.36\00:15:19.85
Okay, bend the knees
little more as you come down.
00:15:19.86\00:15:21.86
Bend the knees and explode up.
00:15:24.23\00:15:26.31
Okay, now bring it back down.
00:15:30.66\00:15:32.38
Okay, let's go
ahead and stop that.
00:15:35.98\00:15:37.52
Put your feet apart.
Let's go in to some squats.
00:15:37.53\00:15:39.98
Okay, cross arms
across the chest, squat down.
00:15:39.99\00:15:43.46
Okay, and back up.
00:15:43.47\00:15:45.20
And squat, and up.
00:15:45.21\00:15:47.36
Push the hips back,
we keep the chest up,
00:15:47.37\00:15:50.41
keep the back straight,
00:15:50.42\00:15:52.31
but you're bending at the waist.
00:15:52.32\00:15:53.82
Let's go down
just a little deeper.
00:15:55.71\00:15:57.35
There we go.
00:15:57.36\00:15:58.35
Want to try and go
down, to our thighs,
00:15:58.36\00:16:00.41
or about parallel to the floor.
00:16:00.42\00:16:02.38
Daniel you're
breathing pretty well.
00:16:06.20\00:16:07.47
It sounds like you were
jumping pretty good there.
00:16:07.48\00:16:10.48
Now when you do squats,
00:16:10.49\00:16:11.57
you want to make sure
your knees stay over your feet.
00:16:11.58\00:16:14.23
Because if you jet
them too far forward,
00:16:14.24\00:16:16.58
you can hurt your knees.
00:16:16.59\00:16:18.83
Both our guys
are doing a good job.
00:16:18.84\00:16:20.53
Aerobic exercise is rhythmic
activity of major muscle groups.
00:16:22.63\00:16:26.32
So even though, we've
stopped jumping around
00:16:26.33\00:16:29.09
and jogging in
place and bouncing around,
00:16:29.10\00:16:31.29
we're going into our squatting,
00:16:31.30\00:16:33.20
and that's still continuing
to keep their legs working.
00:16:33.21\00:16:36.74
At least I think your
legs are still working.
00:16:36.75\00:16:38.72
They are still working okay?
00:16:38.73\00:16:40.21
Okay, let's go
and step it out now,
00:16:45.93\00:16:47.37
in order to step in place.
00:16:47.38\00:16:48.53
We're doing a little bit
like an interval type work
00:16:51.70\00:16:53.89
where we are going to
break the squats for a moment,
00:16:53.90\00:16:57.33
which are going to be a
little bit more intensive
00:16:57.34\00:16:59.15
and just go into
stepping and then we'll go back
00:16:59.16\00:17:00.89
into squatting
again in just a moment
00:17:00.90\00:17:03.35
as we start winding
through our aerobic workout.
00:17:03.36\00:17:06.87
So when it comes
to eating super foods,
00:17:06.88\00:17:09.70
my
recommendation is simply this.
00:17:09.71\00:17:11.81
Eat food in its naturally
state us much as possible.
00:17:11.82\00:17:14.82
The way God made it.
00:17:14.83\00:17:15.82
The fresh fruits and vegetables,
00:17:15.83\00:17:18.02
the whole grains, you know,
00:17:18.03\00:17:19.11
certainly there
are a lot of people
00:17:19.12\00:17:21.07
who advocate a raw
diet and I certainly think
00:17:21.08\00:17:23.39
we could be
doing a lot better off
00:17:23.40\00:17:25.23
if we were heading
more in that direction.
00:17:25.24\00:17:27.43
Certainly it's hard to
go 100 percent raw but,
00:17:27.44\00:17:29.84
but if you get
thinking about that you can try
00:17:29.85\00:17:32.07
and have at least
half the diet and raw food
00:17:32.08\00:17:34.33
you'll find yourself
getting a whole lot healthier.
00:17:34.34\00:17:36.39
Okay, let's go back
into squatting again.
00:17:37.94\00:17:39.87
Okay, down, and up.
00:17:41.74\00:17:44.38
Daniel, I know you
have had juice before.
00:17:47.59\00:17:49.94
What kind do you like?
00:17:49.95\00:17:51.21
I prefer carrot
juice. Carrot juice.
00:17:51.22\00:17:53.39
How about you? Have
you had juice before?
00:17:53.40\00:17:56.46
No, I haven't?
Haven't had it yet, huh?
00:17:56.47\00:17:59.11
My personal
favorite was a combination
00:17:59.12\00:18:00.77
of beet juice and carrot juice.
00:18:00.78\00:18:03.06
That really, made
me felt supercharged.
00:18:03.07\00:18:06.04
Again, for those who
like supplements out there
00:18:09.17\00:18:11.23
and I know that a lot of times,
00:18:11.24\00:18:12.25
they'll walk in on me
when I talking about it,
00:18:12.26\00:18:14.41
and as you noticed
I haven't gone over
00:18:14.42\00:18:16.06
really any ones in particular,
00:18:16.07\00:18:18.03
but people can get real
excited when you talk about
00:18:18.04\00:18:21.48
their supplements
especially in a negative way
00:18:21.49\00:18:23.68
and they're calling
the station and saying,
00:18:23.69\00:18:25.47
but I take this
and I really like it.
00:18:25.48\00:18:27.37
I'm not telling you not to,
00:18:27.38\00:18:28.57
I'm simply saying
that if you really
00:18:28.58\00:18:30.96
want to have optimum health,
00:18:30.97\00:18:32.12
I find it more
advantageous to eat the food
00:18:32.13\00:18:34.57
rather than the
just it in a pill.
00:18:34.58\00:18:36.46
In fact, you'll find
that like in an apple,
00:18:36.47\00:18:38.31
there are over
300 phytochemicals
00:18:38.32\00:18:40.36
that you'll find in the
apple and you can't take
00:18:40.37\00:18:43.40
all those in
phytochemicals in bottle,
00:18:43.41\00:18:46.09
so I would find it much
better off to eat the apple
00:18:46.10\00:18:49.31
and also it's a
lot more satisfying.
00:18:49.32\00:18:51.42
I would rather eat
the food than take a pill.
00:18:51.43\00:18:53.84
Okay, let's go 10 more.
00:18:55.86\00:18:57.11
Very good. And down. And down.
00:19:00.84\00:19:06.46
Starting to
perspire a little bit
00:19:08.82\00:19:09.95
I see that's good, and last two.
00:19:09.96\00:19:15.80
Okay and we're down
and hold for 10 seconds.
00:19:15.81\00:19:18.19
One, two, three, four,
00:19:18.20\00:19:22.18
five, six, seven, eight,
00:19:22.19\00:19:26.37
nine, ten, very good.
00:19:26.38\00:19:28.13
Okay, let's just step it out.
00:19:28.14\00:19:29.55
Okay, we've
done about 10 minutes
00:19:31.69\00:19:33.36
of very
intensive aerobic workout
00:19:33.37\00:19:36.45
and so now we're going to
just start the cool down phase.
00:19:36.46\00:19:39.83
Cooling down is a very important
aspect of aerobic exercise,
00:19:39.84\00:19:44.20
because if you
just stop abruptly,
00:19:44.21\00:19:46.07
your body is not
going to like it especially,
00:19:46.08\00:19:47.58
your heart and
for guys your age,
00:19:47.59\00:19:49.39
it's not gonna be
too big of a deal,
00:19:49.40\00:19:50.57
but people doing Body and Spirit
00:19:50.58\00:19:52.91
come in all shapes and sizes
00:19:52.92\00:19:54.73
and so if they
just stop abruptly
00:19:54.74\00:19:56.45
it could cause a cardiac event
because their heart's gonna be
00:19:56.46\00:19:59.71
overwhelmed by the lack
of help from the lower body,
00:19:59.72\00:20:02.93
which helps return
the venous body flow.
00:20:02.94\00:20:05.19
Also the cool
down phase feels good
00:20:08.91\00:20:11.28
as you get to relax a little bit
00:20:11.29\00:20:12.59
and go, oh, the
toughest part is behind me.
00:20:12.60\00:20:15.83
And that's one of the
blessings of working out
00:20:16.99\00:20:18.70
because when
you're done with workout,
00:20:18.71\00:20:20.32
although it might be very hard,
00:20:20.33\00:20:21.50
and very intensive
while you're going through it,
00:20:21.51\00:20:23.34
when it's all said and done,
00:20:23.35\00:20:24.94
you have this feeling of
well being like you've done
00:20:24.95\00:20:26.97
something good for yourself
and you get that endorphin rush.
00:20:26.98\00:20:29.74
And I know, Daniel, you train
under me on a regular basis
00:20:29.75\00:20:32.47
and I know you
like working really hard
00:20:32.48\00:20:34.32
because it feels good
when you're done right?
00:20:34.33\00:20:36.24
Yes. Okay.
00:20:36.25\00:20:37.69
Zach, are you a
hiker or a climber
00:20:40.47\00:20:42.62
or do any that kind of stuff.
00:20:42.63\00:20:43.65
Okay? Yes. I do.
00:20:43.66\00:20:44.87
You are an
outdoorsy type. Oh, yes.
00:20:44.88\00:20:46.57
Okay. Good. You swim?
00:20:46.58\00:20:49.08
I swim, I climb, I do
anything I can do outside.
00:20:49.09\00:20:52.98
Okay. So you're not really into
lifting weights and so forth?
00:20:52.99\00:20:56.13
A little bit. Little bit, okay.
00:20:56.14\00:20:58.53
And, Daniel, I
know you like to climb
00:21:00.97\00:21:02.62
and do all that
stuff too, right?
00:21:02.63\00:21:04.21
I do, yes. Okay.
00:21:04.22\00:21:06.63
It's not that
climbing that'll be so bad,
00:21:06.64\00:21:08.03
it'll be the
falling that would be.
00:21:08.04\00:21:09.65
Why do you think the
falling will be the landing,
00:21:09.66\00:21:11.36
when you're falling?
00:21:11.37\00:21:12.73
That's what ropes are
for. The ropes are for.
00:21:12.74\00:21:14.25
Yeah, I don't trust
the rope. I'm too heavy.
00:21:14.26\00:21:16.38
Okay, we're winding
down. We're winding down.
00:21:18.00\00:21:19.86
We got about 30 seconds to go.
00:21:19.87\00:21:22.48
And then, we'll
start stretching out.
00:21:22.49\00:21:24.10
Okay, down to 30 seconds.
00:21:26.40\00:21:28.25
How the legs feeling, Daniel?
00:21:30.59\00:21:32.49
Better. Felling better.
00:21:32.50\00:21:34.06
How about you,
Zach? They're fine. Okay.
00:21:34.07\00:21:36.69
Could have done a
whole lot more, huh?
00:21:36.70\00:21:38.27
Down to our last 15.
00:21:41.25\00:21:43.10
Now ten, nine,
eight, seven, six,
00:21:46.65\00:21:51.67
five, four, three,
two, one, okay, good.
00:21:51.68\00:21:57.42
Okay, what you're going to do is
00:21:57.43\00:21:58.42
you're going to
use me as a wall,
00:21:58.43\00:21:59.79
so you put your
left hand on my shoulder,
00:21:59.80\00:22:02.48
you're going to put your
right hand on my shoulder.
00:22:02.49\00:22:03.90
Now what I want you
to do is get a hold,
00:22:03.91\00:22:05.28
you gonna grab your
left ankle with your hand
00:22:05.29\00:22:08.55
and you're going to
stretch your quadriceps.
00:22:08.56\00:22:10.34
Okay, you go ahead
and get your right,
00:22:10.35\00:22:13.67
so we're just gonna stretch out.
00:22:13.68\00:22:15.73
Now if you can't
get a hold of your ankle
00:22:15.74\00:22:19.32
because you're just
not that flexible yet,
00:22:19.33\00:22:20.78
you can always
just grab your pant leg
00:22:20.79\00:22:22.82
and work it that way.
00:22:22.83\00:22:24.05
And you'll find as
you continue doing this,
00:22:24.06\00:22:26.13
you'll get
better at it to a point
00:22:26.14\00:22:27.67
where you'll be able to
get a hold of your ankle.
00:22:27.68\00:22:29.56
These guys are
both young and limber
00:22:29.57\00:22:31.08
and so they
don't have any problem.
00:22:31.09\00:22:32.80
Okay, let's switch.
00:22:34.55\00:22:36.05
Okay, put your
other hand on my shoulder
00:22:36.06\00:22:38.10
and go head and
go to the other side.
00:22:38.11\00:22:41.42
And you should feel it stretched
in the quadriceps area there.
00:22:41.43\00:22:44.44
Are you feeling
it there? Yeah. Okay.
00:22:44.45\00:22:47.57
That should feel good about now.
00:22:47.58\00:22:48.98
Okay, hold it for
a few more seconds
00:22:51.19\00:22:54.55
make sure you keep breathing,
00:22:54.56\00:22:56.10
nice deep breaths into the
nose out through the mouth.
00:22:56.11\00:22:58.78
Okay, good.
00:23:01.60\00:23:02.85
Now what we're gonna
do is we're gonna put
00:23:02.86\00:23:04.98
one foot out in front of you,
00:23:04.99\00:23:06.75
up on the heel,
keep this leg straight,
00:23:06.76\00:23:09.38
and you're gonna
lean forward into it,
00:23:09.39\00:23:10.92
keeping your chest up
and you should feel stretched
00:23:10.93\00:23:13.51
the back of your leg,
and down into the calf area.
00:23:13.52\00:23:16.26
Right, feel that.
00:23:19.23\00:23:20.58
Chest is up as
you do it, and hold.
00:23:20.59\00:23:24.18
All right good.
Let's go to other side now.
00:23:29.05\00:23:33.30
Out on the right, up on
the heel, leg is straight,
00:23:33.31\00:23:36.96
the leg behind you
is bending slightly,
00:23:36.97\00:23:38.93
lean forward into it,
00:23:38.94\00:23:40.07
keep your chest up
00:23:40.08\00:23:42.83
and hold that.
00:23:42.84\00:23:45.83
Hold it, hold it.
00:23:45.84\00:23:47.65
All right good.
00:23:50.04\00:23:51.47
Now we're gonna
step out to the side.
00:23:51.48\00:23:54.35
You're gonna lean
towards your left,
00:23:54.36\00:23:57.23
your, your back leg is straight.
00:23:57.24\00:23:59.61
And you're feeling a stretch
on the inside of your thigh.
00:23:59.62\00:24:02.07
We're using the stretching
as a way of cooling down.
00:24:05.71\00:24:07.75
The best time to
stretch by the way
00:24:07.76\00:24:09.83
is when your muscles are warm.
00:24:09.84\00:24:11.59
Stretching is not warming up.
00:24:11.60\00:24:13.07
Stretching is stretching, so
we're helping our flexibility
00:24:13.08\00:24:16.27
and doing it once our
muscles are all warmed up.
00:24:16.28\00:24:19.28
Also makes for a nice cool down.
00:24:19.29\00:24:20.99
Okay, let's lean the other way,
00:24:23.14\00:24:25.70
so now the left leg is straight,
00:24:25.71\00:24:27.74
stretching the
inside of the thigh,
00:24:27.75\00:24:29.57
the right leg is bent slightly,
00:24:29.58\00:24:31.52
chest is up, that
will help your breathing,
00:24:31.53\00:24:36.14
and stretch the leg.
00:24:36.15\00:24:38.10
Okay, now we're
gonna stretch the calf.
00:24:41.17\00:24:44.44
So let's go this way,
put your left foot back,
00:24:44.45\00:24:48.43
press the heel to the ground
00:24:48.44\00:24:50.47
and just hold that,
00:24:50.48\00:24:52.77
lean forward to the point
where you feel it stretching
00:24:52.78\00:24:57.30
in the calf then the
right knee and hold that.
00:24:57.31\00:25:01.13
Okay, good.
00:25:05.82\00:25:07.36
And let's go the other way.
00:25:07.37\00:25:09.19
Press the right
foot to the floor,
00:25:12.49\00:25:15.92
foot is flat,
the leg is straight.
00:25:15.93\00:25:18.20
The front leg is bent slightly,
00:25:18.21\00:25:20.65
and lean forward to
get a little more stretch
00:25:20.66\00:25:24.43
to the calf area, hold it.
00:25:24.44\00:25:26.64
Okay, good.
00:25:29.43\00:25:31.08
Let's finish off with
just some light trunk rotation,
00:25:31.09\00:25:34.08
turn left and the other way.
00:25:34.09\00:25:38.56
And turn. And turn.
00:25:40.81\00:25:46.23
And turn. And turn.
00:25:48.85\00:25:54.08
Let's go five more, turn.
00:25:54.63\00:25:56.71
And turn, there is one.
00:25:58.66\00:26:01.67
And turn and turn, there is two.
00:26:01.68\00:26:06.10
And turn.
00:26:06.93\00:26:09.65
and turn, there is three.
00:26:09.66\00:26:11.62
Two more. Turn,
00:26:11.63\00:26:14.75
and turn, turn, and turn.
00:26:14.76\00:26:21.62
All right guys. Good job.
00:26:21.63\00:26:22.95
Thanks a lot. We're all done.
00:26:22.96\00:26:25.20
When it comes to eating healthy,
00:26:27.93\00:26:29.98
there really is no
big key secrets to it.
00:26:29.99\00:26:32.49
Try and keep your meals
to two or three times a day.
00:26:32.50\00:26:35.51
Constant snacking is
not the best for our body
00:26:35.52\00:26:37.95
because we're not
designed to be eating
00:26:37.96\00:26:39.75
all throughout the day.
00:26:39.76\00:26:40.96
God designed us to
eat at normal intervals
00:26:40.97\00:26:44.12
to give our body a
chance to rest and recover.
00:26:44.13\00:26:46.57
And people will find when
they do give adequate time
00:26:46.58\00:26:49.39
between meals, that they
start feeling a lot better
00:26:49.40\00:26:51.74
because now they are
not over taxing their system
00:26:51.75\00:26:55.47
and they're not having
some of the conditions they'll,
00:26:55.48\00:26:57.77
they'll notice.
00:26:57.78\00:26:58.95
And then also, by
going into a fresh fruit
00:26:58.96\00:27:01.17
and vegetable type diet
00:27:01.18\00:27:02.64
and the whole
grain breads and cereals,
00:27:02.65\00:27:04.44
you'll find
yourself, your body would be
00:27:04.45\00:27:05.90
working much more efficiently,
00:27:05.91\00:27:07.35
you feel more
alert, more attentive.
00:27:07.36\00:27:09.46
If you're in some
type of supplementation
00:27:09.47\00:27:11.09
and of course for
vegetarians often time certain
00:27:11.10\00:27:14.05
supplements like
B12 are taken in,
00:27:14.06\00:27:16.35
but you know, at
our Wellness Program,
00:27:16.36\00:27:18.08
the thing that we
find and one thing
00:27:18.09\00:27:19.25
we test for is vitamin D,
00:27:19.26\00:27:20.91
and vitamin D
deficiency is very common,
00:27:20.92\00:27:22.88
even for people who
live in sunny areas.
00:27:22.89\00:27:25.22
So it's important to
get outside in the sunshine
00:27:25.23\00:27:27.58
and to make sure you're
getting the adequate nutrients.
00:27:27.59\00:27:30.10
If you do take supplementation,
00:27:30.11\00:27:31.75
make sure--I would do it under
00:27:31.76\00:27:33.69
some type of professional care
because you can hurt yourself
00:27:33.70\00:27:37.16
if you're doing things wrong.
00:27:37.17\00:27:38.68
Also remember, whatever you do,
00:27:38.69\00:27:40.03
do it to the glory of God.
00:27:40.04\00:27:41.63
We use the
scripture here all the time
00:27:41.64\00:27:43.24
from Philippians
4:13, which says,
00:27:43.25\00:27:45.44
I can do all
things through Christ,
00:27:45.45\00:27:47.28
which strengthens me.
00:27:47.29\00:27:48.51
Thank you for joining
us. Keep up exercising.
00:27:48.52\00:27:50.85
We look forward to
see you again next time
00:27:50.86\00:27:53.02
on Body and Spirit Aerobics.
00:27:53.03\00:27:55.19