Body and Spirit

Triglycerides

Three Angels Broadcasting Network

Program transcript

Participants: Kim Rogers, Dick Nunez, Madison Turner

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Series Code: BAS

Program Code: BAS000093


00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your health.
00:08 Be sure to consult your physician
00:10 before beginning any exercise program.
00:15 Having a high triglyceride level
00:16 can be very damaging to your health.
00:18 But there is good news, you can drastically drop
00:20 the amount of triglycerides in your blood.
00:22 Stay tune and find out how next on Body and Spirit.
00:54 Hello, I am Dick Nunez, exercise physiologist
00:56 and Principal of Miracle Meadows
00:58 and Mount State Leadership Academy in West Virginia
01:00 Welcome to Body and Spirit.
01:02 Today, we're gonna be talking about triglycerides.
01:04 People hear about them,
01:06 they don't even know what they are.
01:07 Basically triglycerides are blood fat.
01:09 There are three fatty acids hooked to a glycerol,
01:12 and that's how fats are transported through the system.
01:15 As triglyceride levels go up,
01:17 we find that some diseases become more prevalent
01:20 like heart disease or also diabetes.
01:23 So by keeping your triglycerides low,
01:25 it might very, very helpful.
01:27 I've seen people with triglyceride levels over 800,
01:29 come out to the wellness center
01:31 when I was a director there
01:32 at the Black Hills Health and Education Center.
01:34 And during that time,
01:35 we'd see their triglyceride levels come
01:37 down 4 to 600 points in a two to three week time period.
01:40 So you can have a really incredible
01:41 turnaround in the short period of time,
01:43 by simply getting a good exercise
01:45 program and eating properly.
01:47 So we're gonna go through some exercise right now
01:48 that might be helpful for those with high triglyceride levels.
01:51 Helping me out today will be Kim and Madison.
01:54 Kim is a student of Miracle Meadows,
01:55 Madison at Mount State Leadership Academy.
01:57 Thank you.
02:02 And let's get loosened up.
02:03 You're ready for a fun workout? Yes.
02:05 Bring your arms around.
02:09 We're justwarming up, doing some motion here,
02:13 getting the shoulders ready to go.
02:16 Let's go ten more.
02:17 Two, three, four,
02:20 five, six, seven,
02:24 eight, nine, ten,
02:27 other way, up and around.
02:29 One, two, three,
02:32 four, five, six
02:36 seven, eight, nine,
02:40 and ten, good.
02:41 All right, I believe we're ready to go.
02:43 What we're gonna do is we're gonna
02:45 press our fist against our hand.
02:47 Push out and draw back. Push out and draw back.
02:53 We're gonna do 25 of those.
02:56 It's five, six, seven,
03:01 eight, nine, ten,
03:07 eleven, twelve, thirteen,
03:12 fourteen, fifteen, ten more.
03:16 One, two, three,
03:21 four, five, six,
03:26 seven, eight, nine, ten,
03:32 good, switch around.
03:33 Push and push and push,
03:37 good, keep going.
03:40 Five, six, seven, eight
03:46 nine, ten, eleven,
03:51 twelve, thirteen,
03:55 fourteen, and ten more.
03:58 One, two, three,
04:03 four, five, six,
04:08 seven, eight, nine,
04:12 and ten, good, relax.
04:15 Okay, let's just start our chest stretch. Hold that.
04:22 Let's hold for ten more seconds.
04:27 Five, six, seven, eight, nine, ten.
04:33 Hold your shoulder blades out, pull.
04:39 And let's go ten more seconds.
04:41 One, two, three,
04:44 four, five, six,
04:47 seven, eight, nine, ten, good.
04:51 Kim, could you get our towels for us please? Yeah.
04:57 Towels make an excellent way of assisting our workout
05:00 without having to buy a lot of expensive equipment
05:02 and you can also keep your forehead dry at the same time.
05:04 All right, well,
05:07 let's not clean our noses out, okay.
05:10 Pull the thing apart. We're gonna keep arm straight.
05:14 We're gonna go up over head, pull back down.
05:17 Up over headand back down. All right, keep going.
05:22 As you're doing it, try and focus
05:23 on the muscles around the scapular area.
05:25 Do it little slower.
05:28 Give yourself resistance
05:29 against yourself as you come down.
05:35 Good, that's better.
05:38 Over, good. Ten, good.
05:43 Ten more, one, two,
05:48 little slower, three, four.
05:52 What's popping, Madison? My arms.
05:54 Your arms, fine.
05:56 Six, seven, eight,
06:03 nine, and ten, good.
06:07 Now let's bend over with our towel.
06:09 Pull it up to your waist, reach out.
06:12 Pull, reach out. Okay, keep going.
06:16 Try and squeeze your shoulder blades
06:17 together when you pull up.
06:19 That's better. You get lot of range
06:20 of motion there, good.
06:22 Bend over little more, Madison.
06:24 Squeeze your shoulder blades together.
06:26 Good, reach out. Squeeze, good.
06:28 That's much better. All right, ten more,
06:32 one, two, three,
06:37 four, five, six,
06:41 seven, eight, nine, ten, good.
06:46 I'll hold your towel for you. Arm up over the head.
06:50 Grab hold of your elbow. Stretch the latissimus area.
06:56 That feels good, right? Mm-hmm.
06:58 Ten more seconds, one, two, three,
07:02 four, five, six, seven, eight,
07:07 nine, and ten, switch.
07:12 Good. Ten more seconds,
07:18 one, two, three, four, five,
07:22 six, seven, eight,
07:26 nine, and ten, good.
07:27 Take your towel back.
07:31 Grab it like you're grabbing
07:32 a knob like the end of the back there.
07:36 Get your hand about six inches down
07:38 and raise up, pull back down.
07:41 Raise up, pull down, good.
07:43 Focus on your shoulder. Excellent, Madison, good.
07:46 Okay, Kim, you're looking good.
07:50 Give yourself resistance. Finally, I got it.
07:51 You finally got it.
07:52 By George, I think she's got it.
07:57 Good, eight, nine, ten,
08:03 eleven, twelve, thirteen,
08:07 fourteen, fifteen, good,
08:11 sixteen, seventeen, eighteen,
08:16 nineteen, keep a hold of it, twenty.
08:18 Now down to front. Keep hold of it.
08:20 Now we're gonna pull up, elbow up, and up and up.
08:27 Five, six, keep going, seven, eight,
08:33 nine, ten, good, eleven, twelve,
08:39 thirteen, fourteen, fifteen, good,
08:42 reach all the way down.
08:44 Sixteen, reach down, seventeen,
08:47 eighteen, nineteen, one more,
08:49 twenty, switch around.
08:53 Okay, get it right at the knob there just like that.
08:57 All right, let's start with the raising up. Do 20 of them.
09:00 And then go on do the other one.
09:02 I have small hands.
09:04 Just grab it like you're grabbing
09:06 the end of the baseball bat there.
09:09 Pretend you have very limp baseball bat.
09:11 Very limp. Very limp, okay.
09:14 Yeah, there you go.
09:16 All right. Okay.
09:17 Thank you. Good.
09:20 Not even Mark McGuire would have
09:22 hit a homerun with that bat.
09:27 Okay, count it. Make sure you keep track
09:29 and then switch over to the other one.
09:30 When you deal with high triglycerides,
09:31 regular exercise will be very helpful
09:33 because blood fat is always going to your body
09:35 looking for working muscles.
09:37 As we provide working muscles
09:38 that will start bringing that triglyceride level down.
09:42 Also if you reduce the blood fat
09:44 or the fat you eat, that will drastically lower it down.
09:47 And especially if you cut down on refine foods,
09:50 stop eating simple sugars because that definitely
09:52 will boost up the triglyceride level.
09:55 Good, you're doing fine.
09:57 Switch into other one. Now we're doing
09:59 the upright row, excellent, excellent.
10:04 What you're on, Kim, how many?
10:06 Nine. Ten, ten more,
10:08 one, two, reach down,
10:10 three, four, nice full range of motion,
10:14 five, six, seven,
10:18 eight, nine, ten.
10:21 I'll hold your towels while we stretch.
10:23 Bringing arm across.
10:25 Stretch your shoulder. It's good.
10:30 Ten more seconds, one, two,
10:34 three, four, five,
10:37 six, seven, eight,
10:41 nine, and ten, good.
10:44 Hold that across. And ten more seconds,
10:50 one, two, three, four, five,
10:55 six, seven, eight, nine,
11:00 and here's your towel back.
11:02 Thank you. Okay, we're gonna drape it
11:06 over our thumb side and get a palms up,
11:09 roll it up and then hold back down.
11:14 Keep the palm up, here we go.
11:16 And full range of motion.
11:21 It's a little bit awkward at first,
11:23 but as you get a hang of it,
11:24 it will feel more and more natural.
11:26 And you will be able to give yourself
11:27 few more assistance.
11:28 When you get really skill that,
11:30 you can give yourself a real death march
11:32 if you want to but we're not after that right now.
11:40 I see it's exactly here. There.
11:45 I kept looking at that something
11:46 doesn't look quite right.
11:50 How many is that, Kim? Okay, do five more.
11:54 Two, three, four, and five, good.
12:00 Other side, you wanna drape it over the thumb side.
12:04 Okay, here we go.
12:09 Reach all the way down, good.
12:17 Palm up, keep palm up. How many you're on?
12:23 Eight. Okay, nine, ten,
12:26 reach all the way down.
12:28 All the way down, that's better.
12:31 Thirteen, fourteen, fifteen, ten more.
12:35 One, two, three,
12:40 four, five, six,
12:45 seven, eight,nine, and ten. Stop for a moment.
12:51 Let's get a few breaths into the nose
12:52 and out, in and out.
12:59 Try and really inflate your lungs while you do that.
13:03 And out, one more time, in and out.
13:09 And put the towel up over the head
13:11 and grab it in a reverse grip with your other arm.
13:15 So you see while I am doing here.
13:16 Got the right arm over, left arm's coming under
13:20 and bring it up over my head.
13:22 I'm pushing up and pulling down.
13:24 Pushing up, pulling down.
13:27 This is how we look there.
13:28 Good, excellent. Good, good.
13:31 You're looking good, Madison. Good job, Kim.
13:34 All right, 25 of those. How many is that?
13:39 Six. Okay, seven,
13:42 focus on the triceps area as you do this.
13:47 I won't have any choice, it's pretty good isolated.
13:51 Good. Where we're right now?
13:55 Fifteen. Ten more, one, two, three,
13:59 bend your elbow, four, five, six,
14:06 seven, eight, nine, one more, ten.
14:13 Good, switch sides.
14:16 Now you wanna turn that one.
14:24 Are you more comfortable like that way?
14:26 Yeah, I hope you use it that way.
14:27 Okay, up. Good. Good,
14:39 you're looking good, keep going.
14:44 Where we are at? Ten.
14:46 Ten, okay fifteen more,
14:47 one, two, three,
14:51 four, five, ten more.
14:54 One, two, three,
14:58 four, five, six,
15:02 seven, eight, nine, and ten, good.
15:09 And take the towels there.
15:11 Let's roll the shoulders
15:13 up and around, up and around.
15:20 Keep it up. Eight more,
15:25 one, two, three, four,
15:31 five, six, seven, eight,
15:35 other way, up and around.
15:45 Keep going. Five more.
15:55 Straight up now. Up and down.
15:58 Up and down. Up and down.
16:02 Up, down, up down, up down,
16:07 up down, up down, five more.
16:14 Shrug it up. Two, three, four, five.
16:20 Look up, look down. Look up look down,
16:26 up down, up down,
16:31 up down, ten more.
16:34 One, two, three,
16:40 four, five, six,
16:48 seven, eight, nine, ten,
16:54 good, side to side.
16:57 Over, over, good.
17:08 Let's go eight more each way.
17:10 One, two, three,
17:16 four, five, six,
17:21 seven, last one eight, okay
17:23 And turn, side and turn, and turn
17:30 There is no law that said you have
17:32 to go to that way the first time.
17:35 Three more, one, two, three.
17:43 Okay squat position.
17:47 Squat down and up and down.
17:50 Let's go 20 of them. Two and three, down deeper,
17:55 four, five, six, keep going.
18:02 Fine they're doing squats and leg exercise
18:04 is excellent for blood fats
18:07 because from nothing demands energy like legs.
18:10 Now little deeper, Madison.
18:13 Good, much better.
18:14 Where we're at, Kim? Fourteen.
18:17 Good, five more.
18:28 Okay, down your hands and knees.
18:34 Put one leg out and I want you to curl
18:37 your leg like you're flexing a bicep.
18:40 Okay and reach out curl it, and out and curl it.
18:44 Keep going. It's five, six,
18:50 seven, eight, nine, ten,
18:57 eleven, we're gonna go for thirty.
18:59 Twelve, thirteen, fourteen, good.
19:04 Fifteen, sixteen, seventeen,
19:09 eighteen, nineteen, ten more.
19:14 One, two, three, four, five,
19:21 six, seven, eight, nine, ten, switch it around.
19:29 Other leg out and curl it. And curl and curl, good.
19:36 Curl it. Four, five,
19:41 six, very good ladies, keep going.
19:43 Seven, eight, nine, ten,
19:49 eleven, twelve, thirteen, fourteen,
19:55 fifteen, sixteen, seventeen,
20:00 eighteen, nineteen, ten more.
20:04 One, two, three, four, five,
20:12 six, seven, eight, nine, and ten.
20:18 Good, lay on your side.
20:22 Get a hold of your ankle. Pull it back.
20:24 Stretch quadriceps. Pull steady.
20:31 Anytime you do a stretch, we don't wanna be ballistic.
20:34 We wanna keep it steady.
20:37 Let's hold it for five more seconds.
20:40 One, two, three, four, five, other side.
20:50 While you're stretching the muscles,
20:51 you're still getting some action in there.
20:53 So being pulled on
20:55 and they are responding to that.
21:01 Also stretching is very relaxing.
21:05 And high triglyceride levels can definitely
21:07 be associated with high stress levels,
21:11 because you have no stress in your life, do you ladies?
21:14 Oh, no, never, never at Miracle Meadows.
21:15 Never at Miracle Meadows. Okay, five more seconds.
21:20 One, two, three, four, five.
21:25 Sit facing me, legs apart.
21:29 I want you to lean to your left,
21:32 get a hold of your ankle, pull down.
21:35 Now for those at home, keep going.
21:39 These girls are both fairly flexible.
21:40 So if you think you need to emulate this,
21:44 don't worry about it.
21:45 You can't get even near this far,
21:46 that's okay because I know if I was down there with them,
21:48 I wouldn't be close to where they're at,
21:50 basically they're putting their heads on their knee
21:52 which is ideal but not always realistic.
21:56 All right, switch the other side. Very good.
22:00 It's one of the advantages or
22:02 disadvantages of using young people on the show,
22:04 because they tend to be a lot more flexible
22:06 than a lot of our viewing audience.
22:11 But then it gives them good go over shoot for.
22:16 And just because you get older doesn't mean
22:17 you have to loose your flexibility.
22:19 We can keep our flexibility if we just simply
22:21 practice on a regular basis.
22:23 All right, now stretch out forward.
22:29 And hold that. Comfortable, Kim? Mm-hmm.
22:32 Madison? Oh, yes, very comfortable.
22:36 You can hold that for a long time, right.
22:38 Okay, let's go for about five more seconds.
22:43 Four, three, two, one.
22:47 Okay, back on your feet. Come over here.
22:52 I want you, holding onto my shoulder.
22:56 Feet back. We're gonna work on balance.
22:59 We're gonna work on, standing on the platform.
23:01 Okay, up and down on the toes.
23:03 Way up high, down, good.
23:05 We're gonna do toe raises.
23:08 These are possibly the most aerobic fibers in your body,
23:11 your calf muscles, which keep you going all day along.
23:14 Now you need to get rhythm otherwise
23:16 you two are gonna pull me off, and I may look real stupid,
23:18 when you both of you little ladies
23:20 pull me off the platform.
23:21 Up or down. There we go.
23:26 All right, now we're looking good.
23:32 If I can keep more balance, why I have to do them.
23:34 That's okay. That way if somebody
23:36 at home starts to tumble off, they won't feel bad.
23:39 I am gonna close eyes.
23:40 Keep going, 25 more.
23:46 Oh, my goodness.
23:50 Now, 20 more.
23:51 One, two, three, four,
23:55 five, six, seven, eight,
24:00 nine, ten, ten more.
24:03 One, two, three, four,
24:07 five, six, seven, eight,
24:11 nine, ten, good. Oh. Stretch the calves.
24:16 What we do that is to step back,
24:17 press foot to the ground.
24:20 Ideally if you have a wall to push against,
24:22 this is very helpful.
24:23 So you can get even more of the stretch.
24:25 All right, we'll make do with what we have.
24:32 Or if you're really flexible,
24:33 you wanna show off, you can bend over
24:35 and put your hands on the ground.
24:38 I'm not showing off-- Okay, okay, that's all right.
24:42 Let's switch to the other side.
24:46 The damaged has been done, Kim.
24:48 I could just hear it. I just go further there.
24:54 Ten more seconds.
24:55 One, two, three, four, five,
25:00 six, seven, eight, nine, and ten.
25:05 Hands behind the back.
25:07 We're gonna contract the abdomen and bend over.
25:11 Up, and lay back. Contract, over, up, and back.
25:18 Contract, over, up, and back.
25:22 Contract, over, up, back. Contract, over, up, lay back.
25:30 Again contract, over, up, and back.
25:34 Contract, over, up, back. Let's keep it going.
25:40 Make sure you blow out as you come forward.
25:46 Good, all right, let's keep going.
25:54 And crunch. And crunch.
26:01 And crunch. We're gonna do 15 more.
26:08 It's one, two, three,
26:17 four, five, six,
26:25 seven, eight, nine,
26:33 ten, eleven, twelve,
26:41 thirteen, fourteen, last one, good.
26:47 Let's do some trunk turns.
26:50 And turn, turn, turn, turn,
26:56 good, keep going.
27:07 Three more each way.
27:09 One, two, and three, good.
27:16 All right, ladies, thanks a lot.
27:22 If you have a triglyceride level,
27:23 you certainly want to do something to change
27:25 that and lifestyle is so affective at doing it.
27:29 As I said at the top of the show,
27:31 I've seen people actually drop 400-600 points
27:33 in just a two or three week time period.
27:35 Get on a good healthy diet. Start drinking a lot of water.
27:38 And get on a regular exercise program.
27:41 That's so beneficial.
27:43 And also if you have that peace in your life,
27:45 it comes from God claiming their promises
27:47 in Philippians 4:13 says, "I can do all things
27:50 through Christ who strengthens me."
27:52 God bless you. Keep exercising. We hope to see you next time.


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Revised 2014-12-17