A very sad
statistic in our society
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is only 21 percent of all adults
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and 30 percent of
all school children
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live up to the US
standards for physical fitness.
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Unfortunately lot
of people don't know
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where to start when it
comes to their fitness,
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so stay tuned
next Optimize 4 Life
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to find out how to
optimize your exercise program.
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Hello, I'm Dick
Nunez, exercise physiologist.
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And I'm Jay Sutliffe, professor
and registered dietician.
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Dick, when we look
at the state of things
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as far as
health goes in America,
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it's kind of interesting
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that we know a
lot about exercise,
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we know we should exercise,
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we even have gym memberships
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that we pay on every month
and we just let them expire.
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And, so what about that?
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I mean yet, only you
said 21 percent of adults,
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meet the recommended amount
of physical activity a week.
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It's interesting,
Jay, that you mention
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that the fitness
centers and so forth,
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because there are
fitness facilities
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now they only
charge $10 a month,
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because what they're doing
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is just trying to
get people in there
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because they know
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that 80 percent of
those people won't use it.
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But they will still
rationalize somehow,
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that they have a gym membership
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so they're gonna
get more healthy and fit
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because they
have their membership.
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We know they'll never use it.
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And second of all,
they can rationalize.
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Well, I'm only paying 10 bucks
a month so it doesn't matter
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if I cancel it or
not, because it's only $10.
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Well, the gym doesn't care
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because they're still
collecting their money.
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But the reality is,
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people they join
gyms, they do whatever,
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they buy exercise equipment
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and all it does is collect dust.
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I remember a man who
had this beautiful $20, 000
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exercise
equipment in his basement.
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I showed him how to use it,
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took him 12
minutes to go through it,
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saw him two months
later, he was so excited.
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And I said,
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"How's your
workout program doing?"
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And he looked at me with
the blank eyes and I said,
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"Have you even done it
since I showed it to you?"
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No.
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That's how
people are. All right.
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So that, may be some
of the issues with this,
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do you think people are
intimidated to go places?
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Possibly they forget about it
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or how about getting too
sore after the first workout,
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and you're waiting to recover
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and then it's months and months
and they're still recovering.
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Well, that's always something
that really frustrates me.
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As I see people going to,
watching these programs out
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there like the
biggest loser and so forth.
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Well, there's one guy I
saw, called Fit Fat Fit,
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where the trainer
actually gets fat.
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He'll go from fit to fat
and then back to fit again
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as they lose
weight with their client.
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And it's an
interesting show to watch but,
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the thing is a lot of times
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they start these
people out way too hard.
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And they're so sore,
they can hardly walk or move.
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And my feeling has always been
this when it comes to fitness.
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You can always add more.
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But you don't
want to start too hard,
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because if you start too hard,
people aren't gonna like it.
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And so, they're gonna be,
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all they're gonna do is
associate with the pain.
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And my wife has always told
me, if you make a woman so sore
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that she needs help
using the rest room.
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You've really gone too far.
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Okay, so you know,
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what we probably should
do Dick, rather than sit,
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you and I can talk
about this all day.
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Why don't we transition
and you and Lisa show people
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how they could get started.
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And then may be a modified
version and advanced version,
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so why don't we do
that, the three components.
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Tell us what are the
three components are gonna be?
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Well, the three components
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of strength and physical fitness
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will be strength,
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flexibility and
cardiovascular conditioning.
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And of course,
Jay, you and I both know
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we've spent years in
gyms and so on and so forth.
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A lot of people only
focus on one component.
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You got your
stretching enthusiast,
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you got your cardio enthusiast
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and you certainly have
your weightlifting enthusiast,
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what do you call
them they have what?
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Bigorexia. Bigorexia.
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Yeah, they can't get big enough.
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Yeah, they can't get big enough.
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Or you see the guys
that spend all their time
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working on their upper body
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but forget about
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that there's
something below the waist.
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You know, they
don't want to work there.
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Yeah, they forget
leg day, don't they?
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They forget leg day.
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So wouldn't it be a good idea
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just for you and Lisa
just to take us through
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some of those
practical applications
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of those three components.
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Absolutely. Okay.
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So helping me out today
will be my lovely wife Lisa,
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who is a
certified fitness therapist.
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And we both are co-owners
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and co-developers of the
Fit-in-15 workout systems
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that we've been
using very successfully.
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And so, Lisa,
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when we come to
physical fitness,
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flexibility is one
that is definitely not often
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thought of and I
know even for myself
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that's the one I might,
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if I don't have enough
time I might skip that one,
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you know, I don't
want to forget about
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the weights
especially or the cardio,
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but flexibility often
times we start to ignore that
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until we get to a point
where it's hard to move.
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So let's go over some
basic stretching exercises
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that will help people,
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and one of the main areas
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that we see is
the shoulder area.
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And so if you want to
come little bit closer to me
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and go ahead and
turn to the back,
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turn your back for the
camera there for a moment.
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You have this scapula
here on each side of the body
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and thank you, I
don't have that problem.
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But thank you for showing me
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that you have this
wonderful head of hair.
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But you have your scapula here
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and you have 16
muscles on each side
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that attach to these bones.
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So it's a very complex network
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and a lot of people wake
up with a pain in the neck
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and hopefully you don't
think I'm that pain in the neck,
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but you have this
muscle called Levator scapulae,
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it starts up here
on C one through four,
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comes down to the
superior angle of this scapula
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and you have it on each side.
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Well, if that muscle goes
in any type of contraction
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and causes a little
bit of elevation here
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then what
happens in this swelling
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it puts pressure
on the brachial plexus
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coming off the neck
area and actuary nerve,
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very prominent
nerve comes through here.
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And you can put pressure on that
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and can have all sorts of
pain that can be debilitating.
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And so we want to make sure
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we keep this
area, the rhomboids,
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in fact that's
something that Jay talks about
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in some of his workouts,
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that he'll sometimes
get the rhomboids hurting
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and they come from
the center of the spine
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into the medial
ridge of the scapula.
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And then you
have the big trapezius
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which goes from
occipital protuberance
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and makes a big diamond
right in the back there,
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and then of course
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we have those all
famous rotator cuff muscles
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and that's the
supraspinatus up here,
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the
infraspinatus, the teres minor
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and on the underside of
scapula the subscapularis
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and they form the rotator cuff,
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the three muscle back here
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coming into a common tendon here
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and then the
subscapularis on the other side.
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And so that causes a
lot of pain on people
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because they don't keep
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that area
stretched out and so forth.
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So go and turn back around.
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So, Lisa, go and
show us a couple,
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simple stretching
exercise for the shoulder area.
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Here, we got a
hold of the elbow here
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and pull back
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and then you're feeling it
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stretch down through here, okay.
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And now we pull across
and how long do you like
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to have people
hold each stretch?
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Seriously no
more than 10 seconds,
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it depends on the
person but never more than 15.
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Okay.
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Of course do both sides.
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Yeah, very
important to do both sides
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and sometimes, lot of
times you'll find people
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aren't just flexible on
one side or another and so.
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I know during my career,
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a lot of times
I'll encourage somebody
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if they have
problems with one side
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is actually
doubling up on the bad side,
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and not doing that
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or as opposed to, so you got,
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if the right
side doesn't wanna go
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as well as the left,
just do the left side once,
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do the right side twice,
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and that will help
start to even that up.
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Another thing I
like to have people do,
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is a lot like shoulder rolls
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because that really works
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that scapula area
and Levator scapulae.
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Can you can feel
it down and goes,
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now just go straight
up and back down again
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and then go way down,
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okay come way up
and then go way down.
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So you feel that stretching area
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through that Levator scapulae,
you get that muscle to relax.
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I mean if that
thing tightens up, wow,
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and I know you've
battled it before too.
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That Levator
scapulae goes in contraction,
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it really hurts, doesn't it?
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And it can be debilitating
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when it comes to
doing your exercises.
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Okay, so along
with the shoulder area,
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what other area do
we like to focus on?
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Let's look at the hamstrings.
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The hamstrings are an area
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that so many people
avoid and especially men, wow,
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men are terrible at
keeping their flexibility going.
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And as Jay and
I were mentioning,
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a lot of times men
will ignore the fact
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that they'll forget leg day.
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But they'll also
forget the flexibility
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and so often times,
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when we see men and in part of
00:08:52.16\00:08:54.50
we have stretching
machines at Fit-in-15,
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where we like to see people
at least get to 90 degrees.
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Lot of times the men
start at what 40, or 50,
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they can barely move their leg,
00:09:03.07\00:09:05.34
and when you don't have
range of motion in that leg,
00:09:05.37\00:09:08.88
then we get the
muscles of the pelvis
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there's what's called
00:09:12.48\00:09:13.82
the six deep lateral
rotators of your hip,
00:09:13.85\00:09:16.15
and one of those
is the piriformis,
00:09:16.18\00:09:18.62
and the piriformis is right
up at the top of your hip area
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and now underneath that one,
00:09:21.62\00:09:23.89
unlike you'll
get similar up here
00:09:23.93\00:09:25.93
you have the brachial plexus,
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then you have the sciatic nerve
00:09:27.33\00:09:30.17
running
underneath the piriformis,
00:09:30.20\00:09:32.07
and if that
piriformis goes into contraction
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now you got sciatica,
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because that's
running down there.
00:09:35.84\00:09:37.17
So, Lisa, show us
something we can do for that.
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Okay, this is a
very simple exercise,
00:09:39.91\00:09:42.41
stretching back
and of course then you,
00:09:42.44\00:09:44.18
you want to focus on keeping
the chest up as you do it,
00:09:44.21\00:09:47.45
and feel that
stretch down there, okay.
00:09:47.48\00:09:49.32
Now let's go in
and go the other side.
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And this is very simple.
00:09:52.99\00:09:54.32
Now granted you
can do this laying down
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but often times
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when you tell people okay, I
want you to get on the floor,
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they go, "I'm not
getting on the floor."
00:10:00.80\00:10:02.80
So it's very simple just to do
these from a standing position.
00:10:02.83\00:10:07.00
Even I don't mind
doing that one, okay.
00:10:07.04\00:10:09.20
Now what about
another important one
00:10:09.24\00:10:11.61
that I find the
area is a calf stretch.
00:10:11.64\00:10:14.18
You know, 'cause you get a
lot of runners and so forth
00:10:14.21\00:10:16.51
and stepping back compressing
the heel to the floor
00:10:16.54\00:10:19.65
because that Achilles tendon
00:10:19.68\00:10:21.02
back there is a
very powerful tendon,
00:10:21.05\00:10:23.89
and if that thing snaps,
00:10:23.92\00:10:26.15
wow, it causes a
lot of pain, doesn't it?
00:10:26.19\00:10:28.72
And it can, it's
real debilitating
00:10:28.76\00:10:30.86
'cause you can't walk.
00:10:30.89\00:10:32.63
And so getting that stretched
out very, very helpful.
00:10:32.66\00:10:36.00
Okay, now let's talk
about one of the areas
00:10:36.03\00:10:37.90
that also hits
people really, really badly,
00:10:37.93\00:10:40.27
and that's the back.
00:10:40.30\00:10:41.67
So give us a stretch
we can do for the back.
00:10:41.70\00:10:43.91
Okay, and I find if
people's back is really tight,
00:10:43.94\00:10:47.71
that the first time they
do it they can keep their,
00:10:47.74\00:10:49.58
you can keep your knees.
00:10:49.61\00:10:50.95
Keep your knees bent then, okay.
00:10:50.98\00:10:52.31
Keep your knees bent
00:10:52.35\00:10:53.68
and just go
over to the point of,
00:10:53.72\00:10:56.25
you don't want pain,
00:10:56.28\00:10:57.62
you don't want to
stretch into pain but just...
00:10:57.65\00:10:58.99
Sometimes it's passive.
00:10:59.02\00:11:00.36
Yeah just where it's
tight and just hang loose
00:11:00.39\00:11:02.69
and now as you
get more advanced,
00:11:02.72\00:11:04.06
your legs will be
straight and lot of times
00:11:04.09\00:11:06.09
I just like to
hang and go down into it
00:11:06.13\00:11:09.40
and never bounce.
00:11:09.43\00:11:11.07
Okay, now what
about for some strength.
00:11:11.10\00:11:14.17
What's a good
overall upper body exercise?
00:11:14.20\00:11:16.60
Well, let's think about pushups.
00:11:16.64\00:11:18.17
Now lot of people
say, I can't do pushups,
00:11:18.21\00:11:20.08
so let's show,
00:11:20.11\00:11:22.21
we know we can do
em against the wall
00:11:22.24\00:11:24.15
so if you're using me
as a wall, excuse me there.
00:11:24.18\00:11:26.68
Okay, so you're
using me as a wall,
00:11:26.72\00:11:28.55
go ahead and do a pushup there.
00:11:28.58\00:11:31.52
Don't push me over.
00:11:31.55\00:11:33.39
You're supposed to be a wall.
00:11:33.42\00:11:34.76
Okay, okay I'm trying.
00:11:34.79\00:11:36.89
Okay, now go ahead and go down
00:11:36.93\00:11:39.56
and assume
modified off the floor.
00:11:39.59\00:11:41.60
Okay.
00:11:41.63\00:11:44.23
Modify this
staying on your knees.
00:11:44.27\00:11:46.00
Okay, very good
00:11:50.24\00:11:51.57
and then let's go ahead
and go to a regular pushup.
00:11:51.61\00:11:53.38
Okay, very good.
00:11:57.91\00:11:59.25
Now lot of people
call those women's pushups,
00:11:59.28\00:12:03.08
I don't call
those women's pushups
00:12:03.12\00:12:04.72
because I think women
should be able to do those.
00:12:04.75\00:12:06.86
Of course.
00:12:06.89\00:12:08.22
But they are four regular
pushup versus the modified ones
00:12:08.26\00:12:12.03
where you can do
either against the wall,
00:12:12.06\00:12:14.63
do them off your knees, or
then go into a full push-up.
00:12:14.66\00:12:17.87
And, you know
it's not unusual to see
00:12:17.90\00:12:19.93
women doing 20,
30 even 40 pushups.
00:12:19.97\00:12:23.10
And they knock them out
00:12:23.14\00:12:24.47
and by getting into
regular pattern and of course,
00:12:24.51\00:12:26.71
and then there is a
cardiovascular exercise
00:12:26.74\00:12:28.51
which one I can demonstrate here
00:12:28.54\00:12:29.88
but it can be
cycling, it can be rowing,
00:12:29.91\00:12:32.85
it can be
swimming, jogging, walking,
00:12:32.88\00:12:36.22
using some type of
piece of exercise equipment.
00:12:36.25\00:12:38.49
The main thing is to get
out there and do something.
00:12:38.52\00:12:41.32
Don't use excuses like I
can't do this or do that.
00:12:41.36\00:12:43.53
Of course you can do it.
00:12:43.56\00:12:44.89
Where there is a
will there is way,
00:12:44.93\00:12:46.39
where there is no
will, there is no way.
00:12:46.43\00:12:48.73
Thank you, Lisa,
00:12:48.76\00:12:50.10
and I believe now we're
ready to throw it to Chloe,
00:12:50.13\00:12:52.10
who is gonna give us
a great demonstration
00:12:52.13\00:12:53.77
about breakfastses
and she is a great cook,
00:12:53.80\00:12:55.84
so let's see
what she has to say.
00:12:55.87\00:12:58.47
All right, in this session
00:12:58.51\00:12:59.84
we're gonna be talking
about breaking the fast.
00:12:59.87\00:13:02.71
We want to get our day
started off really well
00:13:02.74\00:13:05.08
by having a good breakfast,
00:13:05.11\00:13:06.45
and there is some
very fast and easy ways
00:13:06.48\00:13:08.92
to have a breakfast,
00:13:08.95\00:13:10.29
and there is a little more time
consuming ways to do breakfast.
00:13:10.32\00:13:13.12
So why don't we gonna
start out talking about
00:13:13.15\00:13:15.42
just some whole grains
00:13:15.46\00:13:17.03
that you can start
your breakfast with,
00:13:17.06\00:13:18.96
that long cooking
oats mixed with some nuts,
00:13:18.99\00:13:23.06
some dried fruit,
00:13:23.10\00:13:25.07
those are really quick
and easy types of things
00:13:25.10\00:13:27.34
along with the granola.
00:13:27.37\00:13:29.74
The whole grains,
the whole grain bread
00:13:29.77\00:13:32.47
with lots of fiber in
it, whole grain bagels.
00:13:32.51\00:13:35.44
You can find those
in your local store.
00:13:35.48\00:13:38.68
Fruit, for those of you
00:13:38.71\00:13:40.05
that aren't
watching your sugars...
00:13:40.08\00:13:42.08
there're variety of
fruits for your breakfast.
00:13:42.12\00:13:43.99
You can cut those up,
00:13:44.02\00:13:45.35
put them in your
bowl with your cereal,
00:13:45.39\00:13:47.42
mix them around, put
a little milk on them
00:13:47.46\00:13:50.39
and have a great
breakfast right there.
00:13:50.43\00:13:52.89
And it's so quick and so easy.
00:13:52.93\00:13:55.26
There is such a
variety of milks today.
00:13:55.30\00:13:58.03
In another session
we're gonna show you
00:13:58.07\00:14:00.14
how to make smoothies individual
00:14:00.17\00:14:02.37
or a large batch
for a large group.
00:14:02.40\00:14:05.47
All right, we're gonna
show you how to make a waffle.
00:14:05.51\00:14:07.98
And waffles take a
little bit more time
00:14:08.01\00:14:10.15
but they're very
simple at the same time.
00:14:10.18\00:14:12.71
You can make
them a head of time,
00:14:12.75\00:14:14.32
freeze them in the
freezer, bring them out,
00:14:14.35\00:14:16.28
put them in the toaster
when you want to use them.
00:14:16.32\00:14:18.82
So we're gonna be
making an oat waffle.
00:14:18.85\00:14:20.86
I'm using a
combination of long cooking oats
00:14:20.89\00:14:23.49
and quick oats today.
00:14:23.53\00:14:26.13
I just like the texture
difference between the two.
00:14:26.16\00:14:29.13
And for the flour
00:14:29.16\00:14:30.60
we're gonna be
using a brown rice flour
00:14:30.63\00:14:32.93
so that it is gluten free.
00:14:32.97\00:14:38.37
We'll be using honey.
00:14:38.41\00:14:39.74
You can use any
sweetener you like.
00:14:39.77\00:14:41.34
You could use brown
rice syrup or maple syrup,
00:14:41.38\00:14:45.78
but I'm using honey today.
00:14:45.81\00:14:48.05
To go with this,
00:14:48.08\00:14:49.42
we're gonna be
making a flax egg.
00:14:49.45\00:14:51.59
And I want to show
you how to do that,
00:14:51.62\00:14:53.09
that's really kind
of a fun thing to do.
00:14:53.12\00:14:55.36
We'll add a
little salt and vanilla.
00:14:55.39\00:14:57.53
Okay, let's get started.
00:14:57.56\00:14:59.29
And we're gonna start
00:14:59.33\00:15:00.66
by putting our
oats into our bowl.
00:15:00.70\00:15:02.56
Then we're gonna pour
some hot water over it,
00:15:09.54\00:15:12.67
and I'm just putting
in two cups at this point.
00:15:12.71\00:15:17.08
We also want to
put our honey in.
00:15:17.11\00:15:20.62
A half a teaspoon of
salt, a teaspoon of vanilla.
00:15:28.29\00:15:32.33
Okay, we're gonna allow
00:15:35.86\00:15:37.20
this to sit get
together for a few minutes
00:15:37.23\00:15:38.90
while we make our flax eggs.
00:15:38.93\00:15:41.57
So we're gonna
make our flax eggs now.
00:15:41.60\00:15:43.47
We're using brown flaxseed today
00:15:43.51\00:15:45.61
but you can use golden flaxseed,
00:15:45.64\00:15:48.48
they do have a different flavor
00:15:48.51\00:15:50.08
that the brown
is a little harsher
00:15:50.11\00:15:53.28
and the golden is
a little more mellow,
00:15:53.31\00:15:56.48
so we're gonna use that.
00:15:56.52\00:15:57.85
We're gonna take
two tablespoons of oil
00:15:57.89\00:16:01.06
and add to that.
00:16:01.09\00:16:02.52
Then we're gonna
add about half a cup
00:16:06.19\00:16:09.43
to three quarters
of a cup of water.
00:16:09.46\00:16:12.07
We have another two
cups of water heated up.
00:16:12.10\00:16:17.51
And then we will put...
00:16:17.54\00:16:19.07
about three
quarters of a cup into this
00:16:22.34\00:16:24.41
and now we're going to blend it.
00:16:24.45\00:16:26.58
Make sure our flax is
all from the bottom there.
00:16:32.02\00:16:34.69
Okay, we blended our
mixture for about 30 seconds
00:16:50.91\00:16:54.41
and you can see it has changed
00:16:54.44\00:16:56.14
consistency completely.
00:16:56.18\00:17:00.52
So now we're gonna add
that to our oat mixture.
00:17:00.55\00:17:03.45
See how gelatinous it is.
00:17:03.49\00:17:05.42
Kind of like,
almost like an egg white.
00:17:08.62\00:17:12.39
We'll clean out our
blender really well.
00:17:23.27\00:17:26.07
And then we're going to
add the rest of our water
00:17:36.72\00:17:39.82
to our mixture here.
00:17:39.85\00:17:41.46
Mix this all up.
00:17:46.23\00:17:47.90
See our mixture,
how our mixture is.
00:17:47.93\00:17:50.73
The mixture is gone
a little bit watery,
00:17:50.77\00:17:54.27
so that's why we add
our brown rice flour,
00:17:54.30\00:17:58.64
so this is a cup
of brown rice flour.
00:17:58.67\00:18:01.11
You can add
00:18:01.14\00:18:02.48
as much or as little
of that cup as you like.
00:18:02.51\00:18:06.41
So I'm gonna start
with about half of it
00:18:06.45\00:18:09.25
just to see what
kind of consistency
00:18:09.28\00:18:11.02
I want to get today.
00:18:11.05\00:18:12.39
Okay, looks like
00:18:19.83\00:18:21.16
I'm going to prefer
to use it all today,
00:18:21.20\00:18:24.60
so I'll go ahead
and use that whole cup.
00:18:24.63\00:18:26.30
All right, so we have a
nice waffle consistency.
00:18:33.38\00:18:37.85
Okay, we're ready to
pour our waffle mixture
00:18:37.88\00:18:39.95
into our hot of waffle iron.
00:18:39.98\00:18:42.22
Try to get the batter even.
00:19:10.85\00:19:12.85
All right, for this
particular waffle iron,
00:19:17.59\00:19:21.72
it's gonna take
about nine minutes to cook
00:19:21.76\00:19:23.89
but every waffle iron
is a little bit different,
00:19:23.93\00:19:25.79
so you're gonna have
to experiment with yours.
00:19:25.83\00:19:28.40
We're ready to take our
waffle out of our waffle iron.
00:19:28.43\00:19:32.77
All right, there we go.
00:19:32.80\00:19:35.60
Yeah, I'm gonna
carefully try to remove this
00:19:35.64\00:19:37.77
so we don't scratch
up our non stick surface.
00:19:37.81\00:19:40.44
All right, there's our waffle.
00:19:54.66\00:19:57.23
Oops, tearing it apart a
little bit but that happens.
00:20:08.74\00:20:12.11
There you go.
00:20:22.75\00:20:24.09
And our last waffle.
00:20:30.56\00:20:32.79
All right, beautiful,
00:20:32.83\00:20:35.53
we have our waffles topped
00:20:35.56\00:20:37.10
with almond butter,
mango and blueberry.
00:20:37.13\00:20:41.27
You can top your
waffle in anyway you'd liked,
00:20:41.30\00:20:44.14
apple sauce, maple
syrup, peanut butter,
00:20:44.17\00:20:48.04
any of those
toppings work really well.
00:20:48.08\00:20:50.38
But this is the way
we like to eat them.
00:20:50.41\00:20:53.01
So start your day
by breaking the fast
00:20:53.05\00:20:55.55
with the wholesome breakfast.
00:20:55.58\00:20:58.55
Wow, thanks, Chloe,
for those breakfast tips.
00:20:58.59\00:21:01.42
Dick, you have
the waffles. Oh, man.
00:21:01.46\00:21:03.46
I've had them several times.
00:21:03.49\00:21:05.13
Okay, you've got
to try the waffles,
00:21:05.16\00:21:06.86
at least the waffles,
00:21:06.90\00:21:08.23
but just really
breaking that fast,
00:21:08.26\00:21:09.90
including that
with the exercise,
00:21:09.93\00:21:11.70
so what we're gonna do now
00:21:11.73\00:21:13.07
is we're gonna wrap up
the exercise component here,
00:21:13.10\00:21:16.81
personalizing
your fitness program.
00:21:16.84\00:21:18.71
So, Dick, let's take
it from the top again.
00:21:18.74\00:21:20.64
We talked about flexibility,
range of motion, okay,
00:21:20.68\00:21:23.51
strength training
okay, well, and cardio.
00:21:23.55\00:21:26.72
Talk to me about
some people that you know
00:21:26.75\00:21:28.48
that may be flexibility
that had poor flexibility.
00:21:28.52\00:21:31.19
What have you seen
00:21:31.22\00:21:32.55
with just some simple
exercises in flexibility?
00:21:32.59\00:21:34.79
I'll tell you, I
saw you salivating
00:21:34.82\00:21:36.62
just thinking
about those waffles.
00:21:36.66\00:21:39.93
Well, I've seen
some great things happen,
00:21:39.96\00:21:43.10
but first
before I get into that,
00:21:43.13\00:21:44.47
I like to talk
about strength one
00:21:44.50\00:21:46.47
because Lisa was just showing us
00:21:46.50\00:21:47.84
some pushups there towards
the end of the fitness one.
00:21:47.87\00:21:50.91
At the Black Hills
Health and Education Center
00:21:50.94\00:21:53.07
where which I spent 15
years as the wellness director
00:21:53.11\00:21:55.51
and you spent
several years there as well.
00:21:55.54\00:21:58.11
We had an 86 year
woman come to the program
00:21:58.15\00:22:01.02
and we had a group of women
probably about three or four
00:22:01.05\00:22:03.28
around 50 years and
they had a pushup contest.
00:22:03.32\00:22:06.62
And the best
one did I think ten.
00:22:06.65\00:22:09.52
And so here is
this 86 year old woman
00:22:09.56\00:22:11.49
and she's already stooped
00:22:11.53\00:22:13.16
and she comes over
to them and she goes,
00:22:13.19\00:22:15.30
"Can I try?"
00:22:15.33\00:22:16.77
And they said,
"Sure honey, go ahead."
00:22:16.80\00:22:19.37
So she gets down the floor
00:22:19.40\00:22:21.24
and knocks out 18
perfect pushups, Jay.
00:22:21.27\00:22:24.94
And she gets up off the floor
and she kind of goes like this,
00:22:24.97\00:22:28.88
and she starts to walk away.
00:22:28.91\00:22:30.71
And then these women stop
and they say, wait a minute,
00:22:30.75\00:22:33.42
how do you do that?
00:22:33.45\00:22:35.38
And she goes, oh,
00:22:35.42\00:22:36.79
I've been following Dick's Body
and Spirit show for five years.
00:22:36.82\00:22:41.22
And she goes, I started out
00:22:41.26\00:22:42.72
by doing pushups
against the wall,
00:22:42.76\00:22:44.93
but those got too easy
00:22:44.96\00:22:46.49
and so I started doing
them modified off my knees,
00:22:46.53\00:22:49.56
but then those became too easy
00:22:49.60\00:22:51.43
so I started
doing regular pushups.
00:22:51.47\00:22:53.50
She said I actually had
a bad day, I usually do 20.
00:22:53.54\00:22:57.07
Great. And she
started to walk out.
00:22:57.11\00:22:59.04
Good stuff. Good stuff.
00:22:59.07\00:23:00.41
Shake her hands or
shake the dust off her hands
00:23:00.44\00:23:01.91
and off she goes.
00:23:01.94\00:23:03.28
Well, the statement
you made one time years ago
00:23:03.31\00:23:05.31
that I'll always remember
is when you talked about
00:23:05.35\00:23:07.28
when you feel weak what,
what is the rest of that?
00:23:07.32\00:23:09.12
When you feel
weak, you feel old,
00:23:09.15\00:23:12.25
and when you feel
strong, you feel young.
00:23:12.29\00:23:14.92
And just think about it.
00:23:14.96\00:23:16.29
When it's hard to
get out of a chair
00:23:16.32\00:23:17.96
or hard to get out of
bed, hard to climb the stairs,
00:23:17.99\00:23:21.90
how do you feel?
00:23:21.93\00:23:23.26
I mean even for you and
I, I mean we have our moments
00:23:23.30\00:23:25.73
where we might feel
little tired and it's hard,
00:23:25.77\00:23:28.00
but when you
bounce right out of bed,
00:23:28.04\00:23:29.84
when you get
right up off the chair
00:23:29.87\00:23:31.21
and you can go up and
down the stairs with ease,
00:23:31.24\00:23:32.81
how do you feel?
00:23:32.84\00:23:34.18
Feel great. You feel
great, you feel young.
00:23:34.21\00:23:35.54
Yeah.
00:23:35.58\00:23:36.91
So then how often should people
strength train and you know,
00:23:36.95\00:23:39.55
how often should
do they do the pushups
00:23:39.58\00:23:40.92
and things like that?
00:23:40.95\00:23:42.28
Well, you know,
that's a great question
00:23:42.32\00:23:43.65
because I have done it all.
00:23:43.69\00:23:45.95
I used to train seven
days a week four hours a day,
00:23:45.99\00:23:49.02
had a chance to workout
with Arnold Schwarzenegger
00:23:49.06\00:23:51.03
during my early days.
00:23:51.06\00:23:52.49
And then I've done
00:23:52.53\00:23:53.86
all these
various workout routines
00:23:53.90\00:23:55.53
and the one I
stuck with the long
00:23:55.56\00:23:57.13
is my 15 minute
workout three times a week,
00:23:57.17\00:24:00.77
that's all we do
00:24:00.80\00:24:02.14
as far as the
strength training component.
00:24:02.17\00:24:03.81
And that's where Lisa and I
took and started our business
00:24:03.84\00:24:06.54
with and just as gone
great guns and the thing...
00:24:06.57\00:24:09.28
Here is a beauty
of this program, Jay,
00:24:09.31\00:24:10.75
and I know it's a same thing
00:24:10.78\00:24:12.11
with all of these
optimize for life things
00:24:12.15\00:24:14.95
we're giving to people,
it's good for everybody.
00:24:14.98\00:24:16.62
That's right.
00:24:16.65\00:24:17.99
Whether you are a
child or you're a senior.
00:24:18.02\00:24:21.02
We have some people, we
work from youth to seniors
00:24:21.06\00:24:24.56
from rehab to athletic
00:24:24.59\00:24:27.93
you know, athletic enhancement
or athletic perfection
00:24:27.96\00:24:30.67
if you want it, you
know, to be best you can be,
00:24:30.70\00:24:32.93
because we can take...
00:24:32.97\00:24:34.37
If somebody wants
to be a great athlete
00:24:34.40\00:24:36.17
and put him through
this 15 minute workout
00:24:36.20\00:24:37.97
and they exhale like
they never exhaled before.
00:24:38.01\00:24:40.28
We had a young school
kid who benched 500 pounds
00:24:40.31\00:24:42.24
when he was in a high
school without steroids
00:24:42.28\00:24:44.85
without any like kind of stuff
00:24:44.88\00:24:46.82
and the reason why he
did it and got so strong
00:24:46.85\00:24:50.59
and then actually
interesting enough, Jay,
00:24:50.62\00:24:52.85
he goes up like 270
pounds in high school
00:24:52.89\00:24:55.56
and then he came back
00:24:55.59\00:24:56.93
because he was playing football
South Dakota State University
00:24:56.96\00:24:59.49
and now he's gonna be a senior
00:24:59.53\00:25:00.86
and he weighs
300 pounds big huge,
00:25:00.90\00:25:03.53
but he can only bench 430 now,
00:25:03.57\00:25:05.20
and he goes like I can't believe
00:25:05.23\00:25:06.57
how you got in my head.
00:25:06.60\00:25:07.94
When I was
younger and got me lift
00:25:07.97\00:25:09.30
such tremendous
amounts of weight.
00:25:09.34\00:25:11.61
I said the thing
00:25:11.64\00:25:12.97
is I didn't tear
up your shoulders,
00:25:13.01\00:25:14.54
so many people go into the gym
00:25:14.58\00:25:16.08
and they just
beat themselves silly
00:25:16.11\00:25:17.98
thinking they'll
make these great strides,
00:25:18.01\00:25:19.48
and of course,
you and I both know
00:25:19.51\00:25:21.02
there are some people,
00:25:21.05\00:25:22.62
they can just go look at weights
00:25:22.65\00:25:23.99
and they're like start
to get bigger but he...
00:25:24.02\00:25:28.66
You know, he was doing
the proper type of workout
00:25:28.69\00:25:30.86
without overtraining
himself and that's the big key
00:25:30.89\00:25:33.29
when it comes to
any type of exercise.
00:25:33.33\00:25:35.86
You stimulate, then you
rest, and then you recuperate.
00:25:35.90\00:25:39.97
And I use this analogy a lot.
00:25:40.00\00:25:41.97
If you go on and
you start shoveling
00:25:42.00\00:25:44.74
and you don't wear
gloves and you shovel too long,
00:25:44.77\00:25:47.74
you're gonna blister your hands,
00:25:47.78\00:25:49.58
but if you just do it a
little bit and you build up,
00:25:49.61\00:25:53.58
well, now your hands get callus,
00:25:53.62\00:25:55.25
or if you're trying
to get sun exposure,
00:25:55.28\00:25:57.02
you can't go out
there for a long time
00:25:57.05\00:25:58.89
or you're gonna burn.
00:25:58.92\00:26:00.49
And you can't go
back out to soon again
00:26:00.52\00:26:02.62
or you're gonna burn.
00:26:02.66\00:26:03.99
You have to give
yourself just enough stimulus
00:26:04.03\00:26:05.86
and then move on.
00:26:05.89\00:26:07.23
And as a runner
you can appreciate that
00:26:07.26\00:26:08.63
because if you run too much,
00:26:08.66\00:26:10.37
you break yourself down
and not good for the body.
00:26:10.40\00:26:12.57
Now the interesting thing
00:26:12.60\00:26:13.94
is we spend a lot of
time on strength training
00:26:13.97\00:26:15.44
because lot of people
will do a walking program.
00:26:15.47\00:26:17.14
Right.
00:26:17.17\00:26:18.51
They might even do a
little range of motion,
00:26:18.54\00:26:20.21
but they usually leave
00:26:20.24\00:26:21.58
after strengthening
exercises, don't they?
00:26:21.61\00:26:22.94
Right.
00:26:22.98\00:26:24.31
Now the another thing
here we want to make sure
00:26:24.35\00:26:26.61
we cover is the
balance of it all, okay
00:26:26.65\00:26:29.78
and that they do it
consistently overtime
00:26:29.82\00:26:32.49
and that we also need
to take away that myth
00:26:32.52\00:26:34.76
that women think they're
gonna get too big and bulky.
00:26:34.79\00:26:37.19
Oh, that's a great one
because women they always say,
00:26:37.23\00:26:39.39
I don't want to look like a man.
00:26:39.43\00:26:40.76
Yeah.
00:26:40.80\00:26:42.13
In our standard
lives it's hard enough
00:26:42.16\00:26:43.50
for men to look like
men, don't worry about it.
00:26:43.53\00:26:44.87
That's right.
00:26:44.90\00:26:46.23
So you don't have to worry about
00:26:46.27\00:26:47.60
you have the wrong hormones,
00:26:47.64\00:26:48.97
what happens as
women get firmer, tighter,
00:26:49.00\00:26:50.34
they feel
better, they feel strong,
00:26:50.37\00:26:51.71
they feel empowered
00:26:51.74\00:26:53.07
but they're not gonna
get the large muscles.
00:26:53.11\00:26:54.48
And you and I both know
00:26:54.51\00:26:55.84
because we've
spent hours in a gym,
00:26:55.88\00:26:57.28
it's hard enough for us
just to build up muscles.
00:26:57.31\00:26:58.65
That's right.
00:26:58.68\00:27:00.02
Muscles hard to build. Yeah.
00:27:00.05\00:27:01.38
And so, and unfortunately
lot of times these women
00:27:01.42\00:27:04.72
who will say, well,
I don't want a big arm.
00:27:04.75\00:27:06.09
Well, you know what?
They already have a big arm.
00:27:06.12\00:27:07.46
Yeah.
00:27:07.49\00:27:08.82
Yeah, it's like, okay,
00:27:08.86\00:27:10.19
we need to do we
can make this smaller.
00:27:10.23\00:27:11.56
Well, the other thing is,
Dick, too about ladies too
00:27:11.59\00:27:12.99
when they start lifting
weights and things like that,
00:27:13.03\00:27:14.43
they're looking at the scale,
00:27:14.46\00:27:15.80
Right.
00:27:15.83\00:27:17.17
Okay, the scale
may not move, right?
00:27:17.20\00:27:18.53
That's right.
00:27:18.57\00:27:19.90
But their dresses feel
better, their skirts are better
00:27:19.93\00:27:21.27
and so forth like that.
00:27:21.30\00:27:22.64
Talk about that little bit
00:27:22.67\00:27:24.01
because a lot
of times women say,
00:27:24.04\00:27:25.37
I'm not losing any weight.
00:27:25.41\00:27:26.74
I've had several
women tell me that
00:27:26.78\00:27:28.11
when I put them
on fitness programs.
00:27:28.14\00:27:29.48
They don't lose weight and I say
00:27:29.51\00:27:30.85
but are your
clothes fitting better.
00:27:30.88\00:27:32.21
Unfortunately we're
just about our time again
00:27:32.25\00:27:33.58
but I'll just give
you this little fact.
00:27:33.62\00:27:34.95
I had a woman gain 20
pounds and lose two dress sizes.
00:27:34.98\00:27:36.89
Perfect.
00:27:36.92\00:27:38.25
And the bottom line is
that's the most important thing.
00:27:38.29\00:27:40.72
So when we talk
about fitness component,
00:27:40.76\00:27:43.22
again we want to keep
it balance like Jay said,
00:27:43.26\00:27:45.59
and you want to just
take a step at a time
00:27:45.63\00:27:47.86
and that's we're trying to
do here at Optimize 4 Life.
00:27:47.90\00:27:50.10
Go to our website at
www.optimize4life.org.
00:27:50.13\00:27:54.27
God bless you.
We'll see you next time.
00:27:54.30\00:27:56.17