Participants: Dick Nunez (Host), Brittany Nunez, Omar Mosquera
Series Code: BAS
Program Code: BAS000128
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use 00:05 to improve your health. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:14 Autoimmune disorder affects many people and 00:16 come in a wide range of symptoms. 00:18 Find out more about it next on Body and Spirit. 00:48 Hello, I am Dick Nunez, Wellness Director at the 00:49 Black Hills Health and Education Center. 00:51 Welcome to Body and Spirit. 00:54 Here we experience symptoms that you just 00:55 kind a explain, you have chronic pain or you are 00:58 tired all the time. We have all sorts of allergic 01:00 reaction, which we wish would go away and if you 01:02 don't know what to do or where to turn. Medication 01:05 doesn't seem to help, rest doesn't seem to help. 01:08 So what can you do? Well, there is good news. 01:11 There is hope. You can turn these symptoms 01:13 around. We see it happen on a regular basis at our 01:16 Wellness Center and I'm sure many of the Wellness 01:18 Centers experience the same type of success. 01:20 In fact, when people call with things like 01:22 fibromyalgia, I tell them we've always succeeded 01:25 with that. Every person is coming is 01:27 either completely through it or at least most the 01:30 back. And has a good game plan of how to live 01:33 healthfully and happily. A part of that is a good 01:35 exercise program. I believe the way to start 01:38 that right now, helping me out today will be my 01:40 daughter Brittany Nunez from the Black 01:42 Hills Health and Education Center and 01:44 Omar Mascara, who is one of our massage 01:47 therapists out at the Black Hills 01:48 Health and Education Center. 01:50 So in order to do this we need to warm up, 01:52 so let just bring the arms up, way up and 01:56 stretch and bring them down, and let's go up, 02:01 way up, stretch and down, and as we go up take a 02:08 deep breath, way back and then come down, 02:14 and back up again, way up and down, and up 02:22 and down, let's go 3 more times, way up, 02:27 reach back and down, take breath up and down, 02:34 one more time, big breath, 02:36 up and then down, good. 02:41 Now we are assuming if somebody has some 02:43 chronic pain, but they are not gonna really feel 02:46 like doing any push ups, so they are out 02:47 with that. So, we are gonna do a little 02:49 different work for the chest area. We gonna 02:51 squeeze here. Turn our hands, we gonna move out 02:55 like this and then draw back and push out and 03:01 back and let's do 20 of those, and Brittany you 03:03 gonna be my counter today. Whenever you are 03:06 doing exercise especially something like this you 03:09 can dictate how hard you work if you have a lot of 03:12 pain and discomfort. You will find that by just 03:15 lowering the weight or lowering the resistance. 03:17 You can do things that you thought 03:19 you possibly couldn't. So, on this type of 03:21 exercise since we are supplying the resistance 03:24 as well as the movement, we can control how 03:26 hard we work. How many we done that? 03:28 Eight. Eight, why we are going slow? I should 03:30 have him count maybe in Spanish little faster. 03:35 Okay, so we got 10, 9 more now. Ten more. 03:37 Ten more, okay, 1 and 2 and 3 and 4 and 5 you 03:49 feel that in Omar. Oh! Yes. 03:51 Okay, I feel it, 6 and 7, now 8, two more, 9, 03:59 last one, and 10. Now we gonna modify. 04:02 We gonna go up this will might be a little 04:04 more difficult, if you got some shoulder 04:06 discomfort. When you have things like 04:09 fibromyalgia there is really no set place, 04:12 where it might hurt. It can hurt lots of 04:13 different spots in your body and it can change 04:16 throughout the day and one morning you might 04:18 feel good, the next morning you don't. 04:22 I remember a woman that came out to our 04:24 program, who had such chronic pain. She was 04:27 headed for wheelchair. Within a couple of weeks, 04:30 she was walking 6 to 10 miles a day without any 04:33 problem at all and she was 73 years old. 04:37 So even though we can experience a lot of those 04:39 pains or lot of allergic reactions or sensitivities 04:42 to all sorts of things, bad anything we smell or 04:45 breathe in or taste. We can get through a lot of 04:49 that. How many we have done here? Fifteen. 04:52 Okay, and here 17 an 18 and 19 and 20, good. 05:06 Okay, let's stretch out. Omar take this gradual as 05:09 well. Put your hands behind your head. 05:11 Push your elbows back, way back and let's hold 05:14 that for about 10 to 15 seconds, okay, good. 05:21 Now cross over. Give yourself a nice hug, 05:29 very good. Now back behind your head again. 05:33 Now when you doing exercise with these types 05:34 of conditions, it is important not to 05:36 stress yourself too hard because exercise can 05:39 really help you, but it can also hurt you, so be 05:42 careful on how hard you push, okay, let's cross 05:44 over one more time and pull the shoulder blades 05:48 apart. Give yourself a hug Omar, act like you 05:50 like yourself, okay. Alright, relax. 05:56 Now we gonna step out with the left foot. 05:58 Put your right arm out, get a hold of it with 06:00 other hand, you gonna pull back and reach out, 06:03 kind of a sawing type motion while we are doing 06:05 this, we are focusing on bringing the shoulder 06:07 blades together. We gonna do 20 again there 06:09 Brittany. I actually has some people come to the 06:14 center, who anything they breathe in made them 06:17 feel bad and they wanted some type of guarantee 06:19 that we would help them feel better wanted to 06:21 spent over $20,000 trying to get better and 06:24 I actually guaranteed them half the program 06:26 that we didn't make him feel better that he 06:28 wouldn't have to pay the other half and he 06:30 said, well I could lie to you. I said anyway you 06:32 spend $20,000 isn't that a lie and sure enough 06:35 when came time to collect I had no problem 06:37 collecting the full amount not from him, 06:39 but another women he brought with him who 06:41 want the same type of guarantee. 06:43 How many we got there? Twenty. 06:44 Okay, let's switch over. Okay, and pull, so what's 06:51 the big key to it. There is a lot of things that 06:54 people eat and they may think they really like it 06:56 or they think the body craves it. The interesting 06:59 thing is the food you crave the most are 07:01 usually the ones you are allergic too or sensitive 07:03 too and so if we change the diet and clean it up, 07:06 get lots of water and start getting into some 07:08 exercise. Lot of times when people hurt, 07:10 they think that they don't want to exercise 07:12 and often times they get recommendations from 07:14 their physician saying don't exercise. Omar, 07:17 makes it tough start feeling better if you get 07:19 that type of advice. How many of we got there? 07:21 Fourteen. Okay, and 17 and 18, two more, 07:30 19 and 20. Okay, let's stretch out there put 07:33 your arm up over your head. Get hold of the 07:35 elbow and pull. Not too hard though, but you 07:38 should feel nice stretch right in through here. 07:42 Feels that the Omar. Oh! Yeah. 07:44 That's good, okay, we are gonna hold for about 07:48 5 more seconds, 4, 3, 2, 1 and switch, 07:58 and pull, and hold. Also we find that lot of the 08:02 auto-immune disorders are caused from stress 08:05 and so we find that treatments especially 08:06 things like contras showers are very, 08:08 very beneficial for stimulating your immune 08:11 response also a good massage. Omar likes to 08:14 help people feel good by giving them a massage. 08:18 Okay, relax. We gonna do the shoulders and we 08:21 gonna take this little easier too because again 08:23 we don't want to create any severe stress within 08:26 the muscles because that may trigger some of the 08:28 responses that are causing pain, and we 08:30 don't that. We want the exercise to be very 08:32 therapeutic not to be to the point, where it is 08:34 gonna be destructive, okay. Let's raise up and 08:37 come down, and up and down, and up, 08:42 lot of times we do circles when we do this, 08:44 but that might be too difficult for somebody 08:46 who has some chronic fatigue or the 08:50 fibromyalgia type symptoms. 08:54 Often time this is getting rid of something 08:57 in your diet. Lot of people gotten great 08:59 relief by getting rid of dairy products or getting 09:01 off from cheese or just if you stop eating meat 09:04 products altogether they start feeling better. 09:10 Okay, let's go about 10 more of those and there 09:14 2 and 3 and 4 and 5 and 6 and 7, 8, two more, 09:29 9 and 10. Okay, let's just, let those rest for 09:33 just a moment. We gonna do little more on our 09:35 shoulders. We gonna simulate up by roll 09:37 exercise. We will have our hands in front of us, 09:39 we gonna pull them up so our elbows are up. 09:45 Bring your hands up to about chin level here, 09:48 and up, and we are gonna try and do 20 of those, 09:51 okay, and this will help work the area of the 09:54 upper back. The trapezius area and help relax, 09:59 and lot of times people get lot of attention 10:00 around your neck. Don't they Omar? 10:02 Yes. Very tired up in the neck. Omar is famous for 10:05 giving our staff neck massage as when they feel 10:08 too tense, okay, how many we got there 10:11 Brittany? Eleven 10:13 Okay and there is 12, 13, good, 14, even though 10:19 we are not using an weights just your hands 10:22 and arms alone they start to feel heavy after 10:26 a while. You feel that in your shoulders Omar. 10:27 Yes. Okay. And that we have 2 more. 10:31 Yup! Yup! Alright, let's stretch the shoulder out 10:35 now bring the arm across and pull, 10:38 and each stretch w gonna hold for about 15 10:40 seconds. Do not pull too hard, just get yourself 10:43 to a comfortable position make sure you breath as 10:46 you doing this. The breathing aspect of 10:48 stretching will help you relax, Omar. You won't 10:51 be so tense anymore. You smile more, okay. 10:57 Alright, let's switch, go the other side now, 11:02 very good, and this should be a very pleasant 11:05 aspect of the training. We are not turn or trying 11:08 to turn ourselves into contortion is. We are 11:10 simply trying to stretch the muscle, okay, good. 11:16 Now we are gonna do some bicep exercise. 11:18 We are gonna do this like a bodybuilder. 11:20 We gonna get up here and we are gonna flex our 11:21 arms and we gonna bring them up and squeeze 11:23 down and reach out, and squeeze down and out, 11:28 and squeeze down and out, and just holding 11:31 your arms up will start to get little fatiguing, 11:34 and I found in bodybuilding as you 11:36 flex the muscles that you actually gonna make 11:38 them very tired, in fact, often times after a 11:40 bodybuilding competition. The athletes are very, 11:42 very sore because they spend so much time 11:44 flexing and tensing and holding. And then you are 11:48 supposed to smile at the same time. 11:52 Strange concept, okay, keep going and we are 11:57 gonna do 10 more of those, and there is 2 12:01 and 3 and 4 and 5 and 6 and 7 and 8, two more 12:13 times, 9, last one, 10, okay. Shake them out. 12:19 Okay, now we gonna do some tricep exercise, 12:21 where we gonna do as we gonna to stand here like 12:23 this. We gonna push our arms down and back, 12:27 bring it up, push them down to back and up and 12:31 down, and up and down, feel like there we go 12:35 skiing, but you need those triceps for pushing 12:41 off there. I've never skied before, 12:42 so I don't know for sure that looks like it would, 12:45 you ski Omar? Oh! Yes. 12:47 Okay, I know Brittany skied before. 12:49 Oh! Yeah. Okay, let's go 8 more. 12:55 There is 1 and 2 and 3 and 4 and 5, 6, 7 and 8. 13:07 Now we gonna modify by bending over, keep the 13:09 elbows up, bend over some more Omar. Okay, 13:12 then you gonna kick your back and do bring 13:14 in. We gonna do 20 like that now. 13:20 Now we like the down hill racer. 13:24 Well, we are going fast. I'm comfortable at this 13:27 speed, 10, 11, 12, 13, 14, 15, 16, 17, 18, two 13:42 more, 19 and 20, good. Okay, shake them out. 13:49 Alright, now we gonna do some shoulder rolls, 13:52 which gonna roll our shoulders up and around, 13:54 up and around, we are just trying to get some 13:56 movement upon that upper area and as we 13:59 exercise we get some blood going to that area. 14:02 Couple of good things started to happen, 14:03 we will start to bring blood in with nutrients 14:06 and we start to take our waste by-products and 14:08 we want that. We want our muscles to be cleanse 14:10 because body is always going to do this 14:12 cleansing process. Try keep the arm straight and 14:15 bring it up and way up and around, okay. 14:19 Now let's go the other direction, way up, 14:22 way up, bring the shoulders up as much 14:26 as you can, alright you feel that Omar. 14:34 Oh! Yes. Okay, there has been a way up there, 14:37 way up there, good, good, there you go. 14:43 Okay, see that about 5 more times 2, 3, 4 and 14:50 5, okay. Now we are gonna turn our head to 14:52 this side and we gonna turn the other way. 14:59 And I'll gonna turn and turn, and turn, and turn, 15:10 okay. We gonna do some leg exercise now. 15:13 But, we gonna kind of warm our legs up or just 15:15 gonna squat down just a little bit. Now we gonna 15:17 push up on the toes. Come up and push up 15:20 on the toes. Okay, we gonna do about 20 15:25 of these, just to loosen our legs up, 15:33 and let's do 10 more of them, and 2 and 15:39 3 and 4 and 5, 6, 7, 8, 9, 10, good. 15:52 We gonna step out to the side. We gonna come 15:56 down, now we gonna go to the other way and 16:02 shift and shift and shift and shift, 10 more each 16:10 way, here is 1, you should feel this on the 16:14 inside of your thigh, and there is 3 and 4 and 5, 16:25 keep your chest up as you are doing your 16:26 exercise. Okay, couple more. Alright, good, 16:38 alright, let's get couple breaths of air, 16:42 1 more time, okay, time for some squats. 16:48 We gonna do them very casual here, not gonna 16:50 get too intense on them and we are not gonna go 16:52 that deep because again we don't want to hurt 16:54 anybody. We just wanna to start stimulating the 16:55 muscles, get the blood flowing, get the 16:57 endorphins going, get the oxygen flowing, 17:00 all those good things we want to happened to 17:02 strengthen immune system. Squat down and up 17:06 and down, and up and down, and up, 17:11 good let's keep going. One of the things it's 17:14 very affective for people battling 17:16 autoimmune disorder is to make sure you get lots 17:18 of fresh fruits and vegetables. 17:20 Some people find success in juicing when they go 17:23 that round, but just try to make sure you get lots 17:25 of fresh fruits and vegetables at least 17:27 5 to 6 servings of raw fruits and vegetables 17:30 everyday, and try and stay away from the 17:33 processed fruit. In fact, Jacqueline has 17:35 had a little saying, man made it, I don't eat it 17:39 and he has been able to stay alive and healthy 17:42 for long, long time. 17:47 And at our Wellness Program, we definitely 17:49 see a cause in fact, we have an occasion when 17:51 Wellness guest has slipped out and gotten 17:54 themselves a dessert. When we didn't want them 17:57 to, and the next morning they ache and hurt again, 18:01 and there is a reason why? So many conditions 18:03 have been linked towards being autoimmune 18:06 disorders. Even Alzheimer's has been 18:09 referred to in that way and MS and so many other 18:12 things that people fight in the course some of the 18:14 more famous ones like rheumatoid arthritis and 18:16 lupus were in that category. 18:22 Okay, we gonna stop for a moment and 18:24 just get couple of breaths and again. 18:31 Now we gonna get back into it again and 18:33 make sure when you squat that you are 18:35 pushing your hips back, keep the knees over your 18:37 feet, keep your chest up, keep the sternum as high 18:42 as possible, push back with the hips, 18:50 okay, we are gonna do that 10 more of those. 18:54 Omar, you look happy while you doing that. 18:56 That's good. Excited. Now for the people at home, 19:01 who have these disorders or happy while they are 19:03 doing this exercise too. They have got a major 19:05 step towards getting better. Two more, good, 19:13 alright, one for good major, want to go on, 19:16 okay good. Now we gonna stretch our quadricep, 19:19 I want you to use me as a support, put your hand 19:22 on my shoulder and get hold of your ankle and 19:26 give it a nice steady stretch. Now Brittany is 19:33 really flexible and she has got her way up there 19:35 and Omar you have got to hold your ankle too, 19:37 but Omar get hold of your pant right, so they can 19:40 see just in case it's hard for you to get hold 19:42 of your ankle, it's okay just you get hold your 19:45 pant leg until you start feeling like you have 19:47 more flexibility and can do and go further. 19:50 We have a lot of times, when people can only 19:51 go to the pant like it first and then they get 19:54 so they can get their ankle later on and it 19:56 feels like a major accomplishment. 19:58 Okay, let's switch. Some people take for granted 20:01 that they can just reach down and grab their 20:03 ankle, well if you can't do it you don't take it 20:05 for granted, it is just like pain. When people 20:08 don't have these chronic fatigue pains of the 20:11 autoimmune disorders they really don't 20:13 understand what somebody is going to and they 20:14 are suffering, but those who go through it, 20:17 it's very real condition, okay, let's hold it for 20:21 10 more seconds, 1 and 2 and 3 and 20:26 4 and 5, 6, 7, 8, 9 and 10, good. 20:34 Now we gonna step out and we gonna stretch 20:37 our hamstring, lean forward and you should 20:41 feel stretch in the back of your leg again keep 20:43 your chest up that's very important, make sure 20:46 your breathing stays consistent ideally into 20:49 the nose out through the mouth. And when 20:51 you are dealing with autoimmune disorders it's 20:54 best to get outside on a regular basis. Get on 20:57 and get some fresh air. Try not stay cooped up 21:00 in an office that's keeping only recycle 21:03 there is then you are getting positive 21:05 ions and you need negative ions. 21:07 Okay, let's switch over. Lot of time when people 21:13 go to Niagara falls or any other water falls 21:14 feel rejuvenated because when the water is 21:16 splashing and falling around those trees 21:19 then you can get a lot of negative ions and 21:20 that's what the body is really craving to feel 21:22 good. Alright, feeling that in the back 21:25 of your leg, Brittany. Yeah. 21:27 Okay, good. Omar, still look happy, 21:32 alright, that's good. Alright relax. Now we 21:35 gonna do our calf muscles and while doing this 21:38 we gonna step back. Press our heel to the 21:40 ground. We gonna push up on our toe and we 21:43 gonna go back down. Push up and down. 21:46 We gonna do 20 of those Brittany just in case 21:48 I lose count. I'll need your help every now and 21:51 then, and 6 and 7 and you do this one, try and 21:58 push up on your toe as far as you can trying to 22:00 all the way back down with your heel. 22:03 Don't do it too fast. Just want to feel the 22:05 muscle working that you are focusing on. 22:07 Lot of times people workout and they 22:09 don't even feel the muscle they are doing. 22:10 So we try and help people focus on 22:13 feeling the muscles that you are working. 22:14 And where we are at now? Sixteen. 22:17 Okay, 17, 18, 19, one more time, up, now 22:24 stretch down just hold it there. Hold your stretch 22:30 and we gonna hold that for 10 more seconds, 22:32 1 and 2 and 3, 4, 5, 6, 7, 8, 9 and 10, okay, 22:42 let's switch, okay, let's push up. When people are 22:48 doing exercise, there is two aspects of it the 22:51 positive, which is called the concentric where you 22:53 are actually moving whatever joints are 22:56 moving and the negative, which is when you are 22:57 returning to the starting point, which is also 23:00 called the eccentric and when you have 23:03 autoimmune disorders like fibromyalgia, 23:04 chronic fatigue the part you have to be careful 23:07 of this that negative aspect or the eccentric 23:09 contraction. If you work it too hard, 23:12 you are trying force yourself too much. 23:14 You can have some more discomfort by going 23:18 too hard that do actually, where we are? 23:19 Twenty. Okay, let's stretch and we hold 23:21 again close, alright let's hold that for 23:26 10 more seconds. Here is 1 and 2, 3, 4, 5, 23:34 6, 7, 8, 9 and 10, good. Alright let's get a 23:40 couple of breaths. Alright, we gonna put our 23:48 hands behind our back. We gonna do some 23:49 abdominal training. Often times people have 23:53 autoimmune disorders, it's hard for them to get 23:54 on the floor, so we are gonna do our abdominal 23:56 training from an upright position and we gonna 23:59 blow out, contract your abdomen, and then we 24:02 are gonna bend over at the waist and now we are 24:05 gonna stand up and we are gonna lean back, 24:07 gonna contract bend over up, lean back, 24:13 contract over up and back, contract over up 24:22 and back, contract over up and back, contract 24:29 over up and back, contract over up and 24:36 back. We gonna break from that for a second 24:38 and do some trunk rotation and over 24:43 and over and over, one more time, over and over. 24:51 Let's go back into our crunches again. 24:53 Hands behind the back, contract over up and 24:58 back, contract over up and back, let's keep 25:03 going. The reason why I did a break in the 25:05 action there is because I didn't want to take too 25:08 much stress upon the back of the abdominal one 25:10 shot, I don't' want to create any irritation, 25:14 so we are gonna break it up a little bit. 25:19 Many times on the program, you see it's 25:20 working towards momentary muscular 25:24 fatigue, where you can't do anymore and that's 25:26 what we want to do with people autoimmune 25:28 disorders. We are trying to stimulate their 25:30 muscles, stimulate their body, we don't want 25:32 to hurt them. I can't emphasize that particular 25:35 aspect enough, so if you have a disorder like that 25:38 I would not recommend you just go into any gym 25:40 near you and hire a personal trainer and say 25:42 okay here I am, how about me because you can 25:44 end up a lot worse of then when you started 25:47 unless you really have a clear understanding of 25:49 what you dealing with. 25:53 Let's go 2 more and last one, good. 26:00 Alright, let's turn and turn, and turn, and turn, 26:11 and turn, and turn, alright, good. 26:17 Alright, well done, thanks a lot. 26:22 Autoimmune disorders don't have to be the 26:25 tragedy of life that we often times think they 26:27 are, there is hope you can get around them, 26:30 but it's gonna call for a total lifestyle change, 26:33 which is gonna include getting a lot of water at 26:36 least 8 to 12 glasses a day. Getting outside and 26:39 getting sunshine. Sunshine has been found 26:42 to be a real mood alter and since often times 26:45 depression is associated with autoimmune 26:47 disorders. We find that elevating the spirits 26:50 anyway possible is very helpful. Get out and get 26:53 some fresh air often times as hard, who live 26:56 in the cities, but make a time to go out into the 26:58 country when you can, and go out for a nice 27:01 drive and keep those windows open. 27:03 Also look at certain treatments will help you 27:06 getting into some hydrotherapy, we get 27:08 hot and cold contrast. Anytime you do that you 27:11 feel a surge of white blood cells going through 27:13 your body. When we find it to be an excellent 27:15 way to help stimulate immune response along 27:18 with that we find that any program that is 27:21 beneficial and hopefully want to change your life 27:23 totally is by getting into the word of God. 27:27 That is truly the transforming agent that 27:29 has helped, so many programs become 27:30 successful. Here in Body and Spirit, 27:33 we always claim the promise of Philippines 27:35 4:13, which states I can do all things through 27:38 Christ, who strengthen at me and that includes any 27:41 of the autoimmune disorders we will be 27:43 fighting today. So have a good spirit, keep your 27:47 head up and you will be amazed at the 27:49 transmission that will take place. 27:51 God bless you. We look forward 27:53 to seeing you next time. |
Revised 2014-12-17