Participants: Dick Nunez
Series Code: BAS
Program Code: BAS000116
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00:01 The following program is designed to demonstrate
00:03 simple workouts that you can 00:05 use to improve your health. 00:08 Be sure to consult your physician before 00:10 beginning any exercise program. 00:15 Digestive problems are all time high in our society. 00:17 There are definite reasons why. 00:19 We will explore that next on Body and Spirit. 00:51 Hello, I am Dick Nunez, Exercise Physiologist 00:54 and Principal of Miracle Meadows in Mountain State 00:56 Leadership Academy in West Virginia. 00:57 Welcome to Body and Spirit. 01:00 During my years of working in athletic clubs 01:02 and being the Wellness Director at the Black Hills 01:03 Health and Education Center, 01:05 I come across people with lot of digestive disorders. 01:07 They don't handle their food very well because 01:10 there is not many enzymes to breakdown 01:12 what they have or they are allergic to the things 01:13 are consuming or they flat out 01:16 just small their food hole. 01:17 Thinking some how the God maybe 01:19 put teeth in their stomach. 01:21 Well, last I've heard there are no teeth in the stomach, 01:24 you have to use your teeth in the mouth 01:26 to properly chew up your food, 01:28 have it mix with the digestive enzymes 01:30 and start the digestive process. 01:32 Some foods you take in may not mix very well. 01:35 Also, a lot of people wash their food down 01:37 with various beverages or even just with water. 01:40 And, that dilutes digestive enzymes 01:42 and slowers down the entire process 01:44 leading them to have a lot of gas and 01:46 stomach distress also improper stimulation 01:49 and in our society today there is a lot of problems 01:52 with colon disorders, colon cancers are 01:54 extremely high were transit time should be 01:57 about 12 to 24 hours, 01:58 in our society it's 2 to 3 days. 02:00 There are definite reasons, why digestion is going 02:03 the wrong direction. We will explore that 02:05 more as we get into our exercise program. 02:07 I believe we're ready to start helping me out today 02:09 is my daughter Britney and also Kristy. 02:12 Britney is a student at Mountain State Elementary. 02:14 Kristy is at Miracle Meadows. 02:18 And, we brought the chairs out today. 02:20 My think of means, we are just gonna have 02:21 an easy workout, doesn't always mean that, 02:23 but we're gonna use it as a exercise tool, okay. 02:27 Let's bring our arms up, 02:28 we're gonna squeeze together 02:29 and back, together and back, good, 02:38 right, it's 10 more, and 2, and 3, 4, 5, 6, 7, 02:52 8, 9, and 10, good. Let's press our hands, 02:58 prayerful position, turn them out, 03:01 push out, and draw back in. 03:04 In our society, today people should be eating 03:07 5-6 servings of raw fruits and vegetables everyday, 03:10 but in America, the average person gets 03:12 a serving of raw fruits and vegetables 03:14 once every 7 to 14 days. 03:16 Not very good, if you are living on can fruits 03:19 and vegetables, won't be too long to you totally 03:21 to pleat yourself of enzyme activity. 03:24 Enzymes are not stable beyond the 122 degrees 03:27 and they will be deactivated 03:28 that temperature, but we all need to get 03:30 enzymes in our body in regular intervals, 03:33 so we can as do the process as we need to 03:35 do especially looking at digestion. 03:39 Okay, let's press down now. 03:41 So, if you get a lot of gas 03:44 and you feel like you are always bloated 03:46 or you get indigestion, you might really look 03:49 at what your consuming and how you are consuming it. 03:52 Lot of foods people eat today really as far as 03:54 I'm concern give you a negative energy output 03:57 because it actually take more energy to 03:59 break down that they actually give you 04:00 because they are so refined and processed. 04:02 Okay, let's go five more, 04:05 2, 3, 4, 5 and now we're gonna up, 04:12 up, and up, and up, and up, and up, and up, 04:23 and up, and up, up, and up, 10 more, 04:33 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 and hold tight, 04:53 squeeze it hard for 10, 1, 2, 3, 4, 5, 6, 7, 8, 05:02 9, and 10, good. Oh! Shake it out, 05:08 let's take a couple of breathe in and out 05:12 and in and out. Okay, take your hands up 05:16 here like you are doing a bench press 05:17 and push out slowly, push your shoulder 05:20 blades way out, now as you comeback, 05:22 comeback, and pull and go all the way back 05:24 into the chair at tight, now back out again 05:28 like it's real heavy, bring it out together, 05:31 now pull it, now you are pulling back 05:34 drive your shoulder blades back and push out. 05:39 Oh! That feels good. Doesn't it Kristy? 05:42 Yeah. Alright, okay and push, 05:47 push how you are doing Britney. 05:49 I'm doing fine. Good. And push, 05:54 point heavier chest up while you are doing this, 05:57 Xiphoid process, which is little bony 05:59 protuberance, the base of your stump should be up, 06:02 as high as you can get it and back and press, 06:08 press, press, press, good and back and push, push, 06:17 push, push, good back 5 more, 06:25 and there is 1 and push 2, drive back and push, 06:36 there is 3, drive the elbows back, 06:39 climb back, push out 4, 1 more time, push out, 06:47 drive back, and 5. Put your arms up 06:50 over your head, pull down and up, stretch back, 06:57 pull slowly, over up and back and pull, 07:05 and down, and up stretch back, 07:10 pull and down, up and back, pull, 07:18 down, up and back. Ten more, pull, 07:22 good slow, up, and back, pull slow, over up 07:31 and back, there is 3, over, up and back 07:37 and 4 over up and back, and 5, over, up, 07:47 back 6, over up and back and 7, over up 07:56 and back and 8, over up and back, 9, 08:03 over up, 1 more time pull over, up and back, 08:11 more backwards, put your arms behind your head 08:14 and fly the elbows back. So, you feel the stretch 08:17 in your chest and hold that for a 10 count, 08:22 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 08:32 Bring across your body now, 08:34 and pull, pull it out; pull it out, good 08:41 and 10 more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 08:55 and 10. Good, bring on up and across 09:00 and stretch here, and hold it, 2, 3, 4, 5, 6, 09:12 7, 8, 9, and 10. And, across hold, 09:20 2, 3, 4, 5, 6, 7, 8, 9, and 10. Good, 09:30 let's bring your hands up, 09:32 we're gonna act like we have a heavy weight again, 09:34 we're gonna push up, and come down, and up 09:40 and down, and up and down, and up and down, and up 09:53 and down, and up, all the way up, good 09:57 and down and push way up high, 10:01 up and down, up, up, up, up, and down, 10:07 and up, way up, and down, and go 5 more, 10:14 it's 1 and up, it's 2 and up, 10:22 it's 3, 2 more up, 4 and up, 5 good, 10:32 and got your side up slow from the side, 10:35 squeeze up and down slow, up hold it 10:40 and down, up slow, hold and down, up, 10:47 hold, and down, up, and hold, and down, 10:53 up, and hold, and down, up, hold, down, up slow, 11:03 hold down, up slow, hold and down. 11:08 10 more times, it's 1 and down and 2 and down, 11:17 and 3 and down, and 4 and down, 5 and down, 11:29 and 6, 4 more to go, it's 1, and 2, 11:38 and 3, and hold. 11:46 Put them here, yeah. There we go, 11:50 want you enjoy every bit of it. 11:55 That's not fair, I have enough weight 11:59 in my arms already, okay we're gonna 12:02 hold up for 1 minute, 12:03 we're going to count for 20 seconds, 12:06 put your elbows back up, come on. 12:10 Heavy pull from the ground, right? 12:12 That's right, 30 seconds, 12:17 what I can guarantee you Kristy, 12:19 it will feel good when you come down. 12:21 I know that. It's 40, hold on and there is 50, 12:32 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Good, 12:44 shrug up and down, up and down, up 12:51 and down, up and down, up and down, up and down, 13:00 up down, up down, 6 more, there is 13:06 1, and 2, and 3, 4, 5, and 6. Good, 13:19 put the arm up over the head and pull, 13:24 hold tight for 10 more seconds, 13:28 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Other way, 13:40 pull 2, 3, 4, 5, 6, 7, 8, 9, and 10. Good, 13:52 we work our neck now, 13:53 put your hand on the side of your head, 13:55 yeah tip your head one side and back over, 14:00 give yourself a little resistance and over, 14:05 and over, there is 4, and 5, and 6, 14:13 and 7, 8, 9, 10. 5 more times, 14:22 1, 2, 3, 4, and 5. Good, for this side, 14:35 push, and push, and push, and push, there is 4, 14:44 5, 6, 7, 8, 9, 10, 11, 12, 13, 2 more 14, 15:05 and 15. Good, hands behind your head 15:08 and way back, forward and up, forward, 3, 4, 15:18 5, 6, 7, 8, 9, 10, 11, and 12, 13, 14, 15:39 1 more time 15. Good, can you have this side, 15:45 and turn, and turn, turn 3 more times each way, 15:52 turn, and turn, turn, turn, 1 more time, 16:00 turn and turn, good. Seeing forward 16:07 grab over the wrist, curl them up and down, 16:12 up and down, up and down, good, do 20, 16:19 keep your elbow on to your leg Britney. 16:25 And, there is 8, 9, 10. 10 more 1, 2, 3, 16:37 all the way down 4, 5, 6, 7, 8, 9, 1 more time 10. 16:54 Switch over, curl up and down, up and down, 16:59 up, down, flex the bicep at the top, 17:03 give yourself resistance and 6, and 7, 8, 9, 10, 17:16 11, focus on it 12, 13, 14, 15, 5 more, 17:26 16, 17, 18, 19, and 20. Shake them out, 17:36 get a breathe, and out, 1 more time, in and out. 17:45 Okay, we're gonna block this way, 17:47 press all the way down, bring it back up, 17:50 press down and up, down and up, 17:55 all the way down and up, down and up, 18:00 good keep going, up, down and up, it's 8, 18:07 and 9 and 10. 10 more times, 1, 2, 3, 4, 5, 18:22 6, 7, 8, 2 more 9, and 10. Good, 18:33 switch sides, press all the way down and up, 18:37 press and up, it's 3, and 4, 5, 6, 7, 8, 18:49 self steady tension 9, and 10. 10 more times, 18:55 1, 2, 3, 4, 5, 6, way down 7 and 8, 19:10 2 more 9, and 10. Shake them out, 19:16 alright and now 2 breathes in and out, 19:21 in and out. Alright, we're gonna put 19:27 1 foot over the other and extend the leg up 19:30 and down, and down, up down, up, 19:35 we're gonna do 30, 5, 6, 7, 8, 9, 10, 11, 12, 13, 19:51 14, 15, 5 more, 16, 17, 18, 19, 20. 10 more, 20:02 1, 2, 3, 4, 5, 6, 7, 8, 9, and 30. Good, 20:18 switch over and up, 2, 3, 4, 5, 6, 7, 8, 9, 10, 20:34 11, 12, 13, 14, 15, 16, 17, 18, 19. 10 more, 20:48 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Good, 21:02 alright let's come out of the chair, 21:04 let come around to the back of our chairs. 21:09 Alright and lean on it, put one leg out, 21:12 can curl the leg up and down, up and down, 21:16 keep it up, 3, and we do 30, it's 4, 5, 6, 21:24 7, 8, we gonna flex it, flex. 20 more, 1, 2, 3, 21:36 4, 5, 6, 7, 8, 9, 10. 10 more, 1, 2, 3, 21:54 4, 5, 6, 7, 8, 9, good. Other side flex, 22:08 and flex 3, 4, can you feel those Kristy, 22:13 5, Britney can you feel them, 22:16 7, 8, 8, 10, 11, 12, good, keep going 22:25 13, 14, 15, 16, 17, 18, 19, 20. 10 more, 22:37 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Good, 22:52 while you're there, reach back, 22:53 grab and hold of your ankle 22:56 and stretch your quadricep. 23:02 Okay, hold that for 10 more seconds, 1, 2, 23:09 3, 4, 5, 6, 7, 8, 9, and 10. 23:17 Switch it over and pull, good, 23:24 and hold that for 10 more seconds, 23:28 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 23:38 Okay, Britney come over to this chair. 23:40 So, your next chair Kristy put your 23:44 leg up on there and you are gonna stretch 23:48 your hamstring, can you get your leg up there, 23:50 okay Kristy can you get your leg up there. 23:52 Oh! Okay, I'll hold your chair for you, 23:55 lean forward into it. How are you Britney? 24:02 Yeah! Good. 10 more, 1, 2, 3, 24:07 4, 5, 6, 7, 8, 9, and 10. Switch over 24:21 and hold that, holding, holding 24:24 and 10 more 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 24:35 Good, alright comeback to the edge of the platform. 24:39 Put your hand up on my shoulder 24:40 and we do some calf raises. 24:42 Okay and up them down, up and down, up and down, 24:49 up and down, up and down, keep going, down, 11, 12, 24:57 we're gonna go for 30, 13, 14, 15, 16, 17, 18, 25:09 19, 20. 1, 2, 3, 4, 5, 6, 7, 8, keep breathing 25:25 and 9, and 10. Now, take your chair, 25:30 push it little bit forward, 25:33 okay push your heel down and stretch back your leg 25:37 that should feel good. Okay, good. 25:42 I like the feeling of stretching. 25:44 Yeah, especially after your workout. 25:48 Alright, switch and hold that, 25:59 and let's hold for 10 more seconds, 1, 2, 26:02 3, 4, 5, 6, 7, 8, 9, and 10. Good, 26:13 alright that should be good. 26:14 Thanks a lot ladies. 26:21 Exercise is also very helpful for digestion 26:23 because it helps the body relax and allows the body 26:25 to digest and simulate the nutrition affectively. 26:29 You have heard before the people would say 26:31 especially those who like to drink alcohol. 26:33 Well, a little bit of wine is good for us 26:36 because it helps our digestion. 26:38 But the reality is not the alcohol, 26:40 although alcohol will help somebody relax 26:42 much better ways of relaxing then taking 26:44 alcohol, but there is a component with 26:46 the grapes themselves that help 26:48 the aspect of digestion. So, you don't need to 26:51 use excuses and say, Oh! I need to drink wine, 26:53 is reality you do not. Digestion is something 26:56 is very complicated, very complex; 26:59 the organs that do the digestion are 27:01 very sensitive. Your liver has so many functions, 27:04 digestion being just being part of it 27:06 your stomach. We don't wanna abuse our stomach 27:08 and continue feeding ourselves, the stomach 27:11 needs about 5-6 hours to rest in between meals. 27:14 The reality is we keep putting food into 27:16 our stomach constantly throughout the day, 27:19 the stomach does have a chance ever totally 27:21 release and in some laboratory tests 27:23 it will actually find, the people will have 27:25 residues of the previous morning's breakfast 27:27 still in their stomach, if they just do nothing, 27:30 but eat throughout the day. 27:31 We are found that if you eat 2 to 3 meals a day, 27:33 that's been best because it gives you plenty of 27:36 time to let the body empty. 27:38 I know, when people came to the Wellness 27:39 Program they always said, there is no way I can 27:42 survive on just two, two meals a day. 27:43 The reality is neither they will survive 27:46 with force, they felt better they ever thought 27:48 before, but do it for the right reason 27:49 Philippines 4:13 says, I can do all things 27:52 through Christ, who strengthens me. 27:54 God bless you, hope to see you next time. |
Revised 2014-12-17