Participants: Dick Nunez (Host), Janet Nelson and Bobby Jo Murphy
Series Code: BASA
Program Code: BASA000050
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00:01 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 before 00:10 beginning any exercise program. 00:14 Many people are frustrated with their body weight 00:16 and they try extreme things 00:17 in order to loss weight. 00:19 Eating disorders are becoming more and more 00:20 prominent especially with our young people. 00:22 Let's talk about that next 00:24 on Body and Spirit Aerobics. 00:53 Hello, I am Dick Nunez Wellness Director 00:55 at Black Hills Health and Education Center. 00:56 Welcome to Body and Spirit Aerobics. 00:59 Back in my years of the Athletic club 01:01 we use to go to Mass National Conventions 01:03 to check out the latest exercise equipment 01:05 and products for the fitness industry. 01:08 While you there they always have an early morning 01:10 workout on Friday morning 01:11 and they get there around 6 O'clock 01:13 and they open it open and you can try 01:15 out of the latest and greatest 01:16 exercise equipment. 01:17 I am really an early bird so 01:18 I was there at quarter to six. 01:19 But yet I was about the 100 person in line 01:22 and every person in front of me was female. 01:25 As he opened the doors 01:26 all the women went rushing off 01:28 to the cardiovascular the equipment 01:29 the guys went off to check out 01:30 the weight equipment. 01:31 The thing I found interesting 01:33 is a women around that cardio equipment 01:35 for the whole two hours 01:37 and when the men were trying to get 01:38 to the cardio equipment the women were quite 01:41 aggressive when they try to move 01:42 them off there machines. 01:43 I didn't even try I learn very quickly 01:46 that they were not going to leave those machines 01:47 so I started asking questions about they like 01:50 it courses and another machines 01:51 and they were fine with that. 01:53 Before I listen to their talk they were talking 01:55 how much they would eat in the night 01:56 before and how many calories they took in. 01:59 And they said I need to burn my regular 02:00 amount of calories, plus 500 extra I took in. 02:03 then I thought oh! my. 02:05 These women are binging and purging with exercise. 02:07 Well, that concept is very common 02:09 in our society today. 02:11 We gonna discuss that little more 02:12 as we get into our workout. 02:14 So, our ways begin now helping me 02:16 now will be Janet and Bobby Joe. 02:19 And we gonna have some fun now 02:21 and get a good workout in and talk little more 02:23 about eating disorders 02:24 and we gonna start by just warming up 02:26 just making some nice big circles. 02:29 Right around, and around, and around, 02:32 okay let's go back to the other 02:34 direction up to the front. 02:36 And up and around, up and round 02:38 you just loosening your shoulders up right now. 02:40 And up and round, up and round, up and round, 02:44 up and round, up and round, 02:46 a couple of more. 02:48 Okay, ladies we gonna do some push ups 02:51 that will be lot of fun climb down there. 02:53 Let's do the modified ones of your knees. 02:58 Okay, keep your bodies straight bow yourself down 03:01 press back up and down and up and hold it. 03:05 Now, down and up and down, and up and down, 03:12 and up and down, and up and down, 03:17 and up and down, and up, down, and up, 03:23 down, and up, okay keep going with that pace. 03:27 For those at home if you can do this, 03:29 we can always do them against the wall. 03:32 I have seen many people 03:33 who have progressed nicely 03:34 by just starting by doing push ups 03:36 against the wall and then they get so they can do 03:39 on down the floor in the modified positions 03:41 and then eventually they get 03:42 so they can do on regular. 03:45 Let's go five more its 1 and 2, 3, 4, 03:54 last one and 5, good. up on your feet, 03:59 let's up the hands behind the head and push 04:02 your elbows back and your stretching 04:05 your chest muscles now. 04:07 Breathe deeply as you do it, 04:09 try and relax your muscles 04:11 and now give yourself nice hug, 04:14 switch all the way around 04:16 get a hold of your shoulders 04:17 and pull your shoulder blades apart. 04:21 Hold okay, back over the head again 04:26 push the elbows back stretch your chest. 04:30 Stretch, relax breath deeply. 04:35 Okay and let's come back to the front 04:38 give yourself another hug, 04:41 pull your shoulder blades apart 04:47 and relax. Now, 04:49 we are gonna do as we gonna step out 04:51 with our left foot, 04:53 we gonna reach out with a right hand. 04:55 we gonna grab our right wrist with our left hand, 04:58 we gonna pull straight back like this 05:00 and we gonna reach way out. 05:03 And we gonna use our left arm as resistance 05:05 as we pull our right arm back. 05:08 We gonna try and do 20 repetitions 05:12 and we gonna work on our upper back area. 05:16 Seven, and pull and pull, and pull, there is ten. 05:23 And pull, and pull, and pull, and pull, and pull, 05:30 can you get that wood cut Janet pull, 05:34 and pull, and pull, and pull, and pull, 05:39 one more time reach out and pull. Okay, 05:42 let's switch over right foot out 05:43 put your left arm out grab it your wrist 05:47 with your left pull way back and reach way 05:50 out and pull and reach, and pull and reach, 05:55 and pull and reach, and pull and reach, 05:59 and feel the muscles of the upper back doing the work. 06:02 And pull, and pull, and pull, and nine and ten, 06:11 ten more times and pull, and pull, and pull 06:17 pull it and pull five more times its 1 and 2, 06:23 pull 3, 4, one more 5. Good. 06:29 Alight we gonna do some lateral races 06:32 is to race up to side and come back to down, 06:34 and up and down, and up and down, 06:38 up and down, up and down, up and down, 06:44 up and down, now we are going to the front 06:48 and up and down, up and down, up and down, 06:54 up and down, up and down, up and down, 06:59 up and down, up I got to the side. 07:03 Up and down, up and down, up and down, 07:08 up down, up down, up down, up down, 07:15 up back to the front. up and down, up and down, 07:21 up and down, up and down, ten more 1, and 2, and 3, 07:30 4, 5, and 6, 7, 8, 9, now we gonna come toward up 07:40 right well from down here. 07:42 Pull up and down, elbows up and down, 07:46 and up and down, up and down, up down, 07:51 up elbows up and up and up, and up, ten more, 08:00 and up, and up, and up, and up, and up, 08:08 pull up four more times 1, 2, 3, and 4, 08:15 now roll your shoulders up and around, 08:18 and up towards backwards raise your shoulders up 08:21 towards your ears and roll it back and up, 08:25 and up, and up, roll up, roll it up, 08:31 and up, and up, and up, two more times. 08:37 And now we gonna go the other way 08:38 Let's come back to the front raise them up, 08:42 raise them up, up to the ears up and up, 08:48 and up, up and up, and up, four more times 08:55 1,2,3, and 4, okay. 09:01 Put your right arm out straight 09:02 now pull as far over the left that you can. 09:05 Put your left hand in behind 09:06 your right elbow and pull. 09:11 Stretch your shoulder then pull too heard 09:15 just keep it nice steady pull. 09:20 Okay and relax, 09:22 left arm out point to the right, 09:26 right hand in behind the elbow and pull. 09:31 We are holding each stretch for about 09:32 10 to 15 seconds we don't wanna over 09:35 stretch it shouldn't hurt. 09:37 Let's you feel like a nice pull on the muscle 09:42 and just a couple more seconds and relax. 09:46 Alright we gonna start some aerobics 09:48 let's start stepping really gently 09:50 put your hand. Well, go ahead 09:52 get your wringing go ahead and good. 09:57 When we start aerobics we gonna start slowly 10:00 and allow them to work into it. 10:03 Our main movement is stepping in place 10:05 because this one of the best way 10:06 to doing aerobic workout 10:08 where its not too complicated. 10:09 But we go through some other in movements 10:10 in there to get some variety. 10:17 One of things I found with people 10:19 with eating disorders 10:21 when you get them into exercise 10:22 they have a lot of good success 10:24 with that because basically 10:25 when people eating disorders were looking 10:27 to control some aspect of their life 10:29 and of course mainly they are concern 10:31 about being overweight, 10:32 which really means they don't want to be fat. 10:34 But in talking with them most of them 10:36 are okay with building muscle and so, 10:39 I said okay that's we gonna focus on building 10:41 muscle we gonna get into working out heard 10:43 than that encourages them to eat healthy as well. 10:48 Okay, now it speed it up. 10:51 Certainly there are issues they need 10:53 to dealt with and that's why at our centre 10:55 we have a full time counselor 10:56 and he can help with those problems 10:59 and get them on a good track. 11:01 And of course we always encourage them 11:02 spiritually to that glorify God with their bodies. 11:08 Good ladies we are looking fine, 11:10 we are gonna do just a little bit longer 11:12 that we gonna transition to something else. 11:19 Okay from your standing position hand 11:21 on the hips we gonna step back 11:23 and then come back forward, 11:25 and step back and then forward, 11:27 step back and forward, 11:29 step back and forward, step back and forward, 11:33 step back and left and right, left and right, 11:42 and left and right, and left and right, step back, 11:49 step back, step back, step back, step 11:56 step, step, step, and step, a right, and left 12:05 we are go little bit faster left and right and left 12:10 and right and left and right and left and right, 12:17 left, right left, right, left, right, very good left, 12:24 right, left, right, left, right feel like 12:30 we are marching Janet left, right, left, right, 12:35 left, right, left, right, left, right left, 12:43 right, okay go back into the step. 12:48 One of the important things you wanna do 12:50 when your dealing with somebody 12:51 who might be have a forming of eating 12:53 disorders is don't put guilt on him. 12:55 He have already got plenty of that. 12:57 So, if you go to them and say 12:58 why don't you just eat? 12:59 Don't you know your destroying yourself. 13:00 Well, of course they know that 13:02 but its not physical problem 13:05 its an emotional problem 13:06 and what they really need it feels love 13:08 and acceptance and help them through 13:10 over something positive in their life 13:11 whether then bombarding with 13:13 negative because usually they already 13:14 have plenty of that in there in, in their life. 13:18 Okay, keep going 13:21 and of course findinga healthy diet 13:23 that's very beneficial as well because 13:25 when they feel like we are not putting in 13:26 things that are going to be harmful 13:28 for putting on body fat. 13:31 Okay, let's pick it up 13:36 in order to get aerobic exercise or 13:38 good training affect we usually trying to get 13:40 at least 12 minutes in. 13:42 Now, suddenly you can go longer periods of time 13:45 but on the show like this we are trying to get in 13:47 some upper body work and some stretching 13:49 we usually issued 12 to 15 minutes 13:52 of aerobic exercise And also we have to try 13:55 and do a warm up into that aerobic exercise 13:58 and then the main training face 14:00 whether we want to go through a cool down 14:01 affect as well that's extremely important 14:04 we gonna talk more that as we get to it. 14:06 Right now we are just getting into 14:07 our main training phase 14:09 and so we are pumping them off on the steps. 14:17 Alright, let's switch out now we gonna do 14:19 a side step and step through left and right 14:23 and left, and right and left, and right and left, 14:28 and right and left, and right and left, 14:32 and right and left, right left, right left, 14:38 right left, right left, right step, and step, 14:44 and step, step, step, step, step, step, step, 14:51 step, keep it going. 14:58 When people think about losing weight 15:00 often times their first thought is to eat less. 15:03 Truly that's the worst thing you can do 15:05 because your giving your body 15:06 a very poor signal your telling it that it needs 15:09 to hold on to fat not burn fat. 15:12 The body will think it's some 15:13 type of famine situation, 15:15 it's not gonna want to burn any calories 15:17 and especially its not gonna release fats 15:19 which are for long term food storage. 15:21 So, you really working against yourself 15:24 and giving your body some very mixed messages. 15:27 And I always tell people don't skip breakfast, 15:30 people always think they want to loss weight 15:31 they should skip a meal and breakfast 15:33 is the one that we don't want to skip 15:35 and that's not a good idea. 15:37 As far I concern skipping breakfast 15:39 is a first step towards obesity. 15:42 Okay, let's go back into our 15:43 stepping now very good. 15:51 It's interesting when you look at people 15:54 we take the average 150 pound 15:56 should eat 3,000 calories a day, 15:59 125 pound woman should eat 2300 calories a day. 16:02 Our society doesn't that way because our, 16:05 our metabolism has gone down 16:07 so much today improper diets. 16:09 And the more improper diets go on 16:11 the worse your metabolism is going to be. 16:13 Okay, let's speed it up a little bit. 16:16 So, many high protein diets are out there 16:18 that's encouraging people to do 16:20 is to get into a starving mode 16:22 what they are actually getting towards called 16:24 ketosis in that burning a lot of fat 16:26 but they also burning the body mass as well. 16:28 And when they come out of it their fat cells 16:30 are still anxious to put the fat back on 16:33 but the muscle cells stage on. 16:37 Alright, step it up a little more 16:40 good put the knees up a little more. 16:50 Okay and slow down, 16:56 and pick it up, 17:01 pump the arms, pump the arms, 17:06 the sad thing about anorexic people 17:09 is even they get down to sixty pounds 17:11 they still have fat on them and that's a thing 17:13 they can't understand because they can still 17:15 pinch fat and that's why still obsess 17:17 with losing even more weight because 17:19 they want to get rid with all that 17:20 and they never will because their body 17:21 won't allow them. 17:23 And their harsh reality is that they get into 17:25 some very poor health conditions 17:27 where their organs are shutting down 17:28 and they end up dying of something 17:30 like cardiac arrest. Okay, slow it down. 17:35 Aerobic exercise and exercise in general help 17:38 that dramatically because the endorphin rest 17:40 of people get from exercise 17:42 will make them feel good. 17:46 Okay, pick it up again. 17:50 Janet how do you feel after you exercise? 17:52 Good. Okay, that's a simple answer 17:56 Bobby, how are you? Can you feel a chapter 17:58 when you done exercising yeah. 18:00 Okay. But it is now fun when we start isn't. 18:04 Okay, okay slow it down let's work on 18:08 picking the knees up, pick the knees up. 18:18 Just marching along knees up, 18:24 I know for me its much easier 18:26 to do weight training than its for me do aerobics 18:30 and I will hope you find that Janet 18:32 isn't it won't easier for you one of the other. 18:35 It depends. It depends on the day, 18:38 depends on the day. Ah! I like to walk, 18:42 you like to walk 18:45 and again that depends on the trainer, 18:47 depends with trainer okay and if I want to touch 18:50 that comment or not. 18:57 Bobby was just started our wellness program 19:03 so that must mean when she saw me 19:04 staying there with the clipboard 19:06 she replied said oh! you can go first 19:09 I will go ahead late for the next one's 19:10 can be better that one. 19:15 Pick them up, nice and high, nice and high, 19:25 pick them up. 19:28 Now, at home certainly you might be limited 19:30 on how much you can pick to feed up 19:32 but just do what you can. 19:34 That's a beauty by the exercise 19:36 you take it at your own pace. 19:43 Okay, let's go into some back Lunges again 19:45 step back with your left back in with the right 19:48 and in back right left, right left, right left, 19:59 right and left, right left, right step back 20:07 and back and back and right and left and right 20:13 and left, step back step back, step back, 20:19 and step, step, step, step, step, 20:25 let's go ten more each side. 20:27 There is 1, and 2, 3, 4, 5, 6, 7, 8, 20:45 two more and 9, 10 back into our step high knees. 20:58 For those who are battling eating disorders 21:01 I would strongly suggest to seek out 21:03 some professional help from somebody 21:05 you can talk to and trust if you get involved 21:08 in a good exercise program. 21:10 Especially one that's gonna to be encouraging 21:13 to build muscle mass get in some weight 21:16 training because weight training 21:19 will give you something else to think about 21:21 and it will help you control your body 21:23 in a positive mode. 21:25 And then what I see happen before 21:27 is inevitably it takes in other aspects of live 21:32 and of course we are doing it with God 21:34 on your side it makes you that much stronger 21:36 still and you will have that much better of chance 21:39 of over coming a very difficult situation 21:43 and the beauty of coming on the other side 21:46 something like an eating disorder 21:47 is you now have the ability 21:49 to go on share the word with other people. 21:52 One of my favorite illustrations in the Bible 21:54 is the Demoniacs of the Gadarenes 21:56 when Jesus came that area and the people 21:59 knew about the demoniacs and the disciples 22:03 knew about him as well, 22:05 and they were scared 22:06 and they actually ran Janet Yep, 22:08 that of course when they ran way 22:10 they know there is somebody with him 22:12 and who is that? Jesus, 22:13 Jesus was not there because 22:14 Jesus was still there amongst with the 22:16 demoniacs and they felt Oh! 22:19 no he is going to rid to shred. 22:20 No, hardly Jesus cast the demons out of 22:24 the demoniacs they went into the swine 22:26 who ran over the cliff and perished 22:29 and the people came from that area. 22:31 And ask Jesus to live because he's cared them. 22:35 The Demoniacs were so touched 22:37 with what it happen they wanted to go with Jesus 22:40 and Jesus said no go back to your home 22:43 town and show what the Lord has done for you 22:46 and so they did just that 22:48 and we think that's the end of the story 22:50 but its not. Later on Jesus came back 22:52 to the area of Gadarenes 22:54 and we know about the feeding of 22:55 five thousand in the Bible, 22:57 there is also a feeding of 4,000 22:59 and that just happen take place 23:02 in the area of Gadarenes 23:03 and the people from all over the place 23:05 were there bringing all men are sick 23:08 because they knew Jesus could heal them 23:10 and the people would not leave 23:12 and Jesus says we need to feed this people. 23:14 But those people were there 23:16 because of the evangelism of demoniacs 23:19 and if God can use them, 23:21 they can use anybody and so people have 23:24 obstacles whether be smoking depression 23:27 eating disorder or some illness 23:30 if you can through that 23:32 what a powerful testimony you have 23:34 and God can help you bring to come through 23:35 any of those things I know 23:37 with the wellness program people often times say 23:39 can you help this condition or that condition 23:42 and I wish so much that I put no rumors on 23:43 what can God can do. 23:46 Okay, let's slow down. 23:48 We will go into the cool down phase 23:50 of our workout. 23:52 And we will just continue in keep building 23:55 and what we doing by doing this. 23:57 Is what keeping the muscles of our legs going 23:59 and its helping to pump 24:02 the blood back to our heart. 24:04 If you were to stop all the sudden 24:07 from aerobic exercise 24:09 your heart taking a big stress 24:12 upon it then it can cause some problems. 24:14 So even if we go for walk or bike ride 24:18 or a swim what ever you want to do 24:21 go through cool down pace. 24:23 What time to typical for those 24:24 who are playing like rocket sports 24:26 or basket ball because the sinners 24:28 are down they just boom stop 24:30 and its good to do a little bit of exercise 24:33 juts allow your body to cool down 24:35 because right now our hearts are slowing down 24:38 our respiration is coming back to normal 24:41 and we are continuing to work on legs. 24:45 And the faster our heart will recover 24:48 it shows the better health that we are in. 24:54 Bobby looks like she is recovering very quick, 24:56 she is will take she is ready to do something else 24:59 like take a nap or something. 25:06 How are you doing Janet? Good. 25:07 Okay, Bobby feeling okay. Okay. 25:10 alright well we are almost done ladies 25:19 and let's go for about 10 more seconds 25:22 and cool down I shall slow. 25:25 Now hold a second I shall casual walk in 25:27 the park walk with your dogs 25:29 you can do that in faster isn't. 25:31 Now forget about that. Okay, let's go ahead 25:35 and stop. Now, let's put hands behind the back 25:38 let's do some abdominal training 25:40 we gonna crunch our abs here. 25:41 Here we gonna bend at the waist, 25:43 we gonna come up and then we gonna lay back 25:46 and stretch our abs now contract them bend over 25:49 come up lay back. 25:52 Contract over up and back, 25:56 contract over up and back, contract over up and back, 26:05 contract over up and back, contract over up and back, 26:14 contract over up and back, contract over up and back, 26:22 contract over up and back, 26:26 contract over up and right back, 26:30 contract over up and stretch your abs, 26:34 contract over up and back, contract over up and back, 26:42 contract over up and back, contract over up and back, 26:50 contract over up we go on five more. 26:54 contract over up and stretch back, 26:58 contract over up and back, contract over up and back, 27:05 contract over up let's go two more 27:09 contract over up and back, 27:12 last one and back 27:16 alright ladies. I think that should be good 27:19 thanks a lot for joining me. 27:24 Eating disorders is not have to take control 27:26 of your life, there is help 27:28 but I mentioned earlier 27:30 seek out some professional help. 27:31 Especially somebody is firmly grounded 27:33 in the word of God, because that is 27:35 what really can give you a life changing 27:37 experience so if your actually a life 27:39 and hold different perspective 27:41 and get into a good exercise program 27:43 have a trainer work with you 27:44 and get a support person somebody 27:46 who is gonna help encourage you 27:48 and most of all as I mentioned earlier 27:50 if you no body with this conduction 27:52 do not discourage him or put guilt up on them 27:54 because that's not what they need. 27:56 They need to set free and that's what Jesus 27:58 came to us do to set us free. 28:01 Remember to claim the promise 28:02 that we do here on Body and Spirit 28:04 and Body and Spirit Aerobics. 28:06 And that's found in Philippians 4:13 28:08 which states I can do all things through Christ 28:11 which strengthens me. Thank you for joining us 28:14 God Bless you we look forward to see you 28:15 next time on Body and Spirit Aerobics. |
Revised 2014-12-17