Participants: Dick Nunez (Host), Corrie Sample, Brittany Nunez
Series Code: BASA
Program Code: BASA000065
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00:01 The following program is designed
00:02 to demonstrate simple workouts 00:04 that you can use to improve your health. 00:08 Be sure to consult your physician 00:09 before beginning any exercise program. 00:13 Fibromyalgia has been crippling 00:14 many people for a lot of years. 00:16 But there is good news, 00:17 now there's something you can do about it. 00:19 Stay tuned to find out more 00:20 next on Body and Spirit Aerobics. 00:48 Hello, I'm Dick Nunez, Wellness Director 00:50 of the Black Hills Health and Education Center. 00:52 Welcome to Body and Spirit Aerobics. 00:55 I've seen many people come to our Wellness Center 00:57 with fibromyalgia and other autoimmune disorders, 01:00 what they discover is great relief in their pain 01:04 and they never thought it was gonna be possible 01:06 and they always say, 01:07 why didn't I do this a long time ago? 01:09 So we're gonna talk a little more 01:10 about fibromyalgia and other autoimmune disorders 01:13 as we get into our program. 01:15 Helping me out today will be my daughter Brittany and Corrie. 01:19 They're both students at Union College 01:22 in the IRR Program, which stands for-- 01:25 International Rescue and Relief. 01:27 Why didn't they call it International Relief and Rescue? 01:29 Because they liked the rescue before the relief. 01:32 Okay, all right. 01:33 Corrie is a senior and Brittany is a junior 01:36 and they enjoy it, right? Oh, yes, definitely. 01:38 You enjoy the program. Okay, good. 01:39 All right, we're gonna start work out 01:41 and it won't be that intensive today, 01:43 which is probably good news 01:44 for both of you two because with fibromyalgia 01:46 you have to be real careful 01:47 about how hard you work. 01:48 So we're just gonna start easy 01:50 with some warming up. 01:51 So, we're gonna circle the arms around. 01:57 With fibromyalgia, exercise can be definitely 02:00 a double edged sword, 02:01 the very thing that can really help, 02:03 you can also really hurt too. 02:04 So, you want to take this at your own pace 02:07 and stop whenever you need to. 02:10 That doesn't include you two. 02:14 Okay, let's go back around the other way. 02:19 Nice easy circles, we're just loosening up the shoulders, 02:23 and getting ready for what is to come. 02:28 Okay and let's go ahead and relax. 02:32 Now what we're gonna do 02:33 is we're gonna press our hands together here 02:35 and I want you to push out and back in, 02:39 and push out and back in. 02:41 Okay, you two keep going. 02:44 When you do this exercise, 02:45 how hard you push will dictate 02:48 how much you get out of it 02:49 and obviously you want to control your intensity 02:53 if you found feeling it to be painful, 02:55 but it will start taking you through a range of motion. 02:58 The thing that, that's been found 03:00 to be most detrimental for people 03:01 who have fibromyalgia is actually 03:03 the negative aspect of the contraction, 03:06 but we're not lifting weights 03:07 so we don't have to worry about that. 03:09 The lifting part or pressing up part 03:11 is the positive aspect 03:13 and then lower and back downs are negative, 03:14 but since we're not doing resistance 03:16 that way we're all right. 03:18 Okay, now let's start going up 03:20 like a 45 degree angle. 03:22 We're gonna come right up into here 03:24 and this will just change the angle of our chest work, 03:30 help us to feel a little more reach up, 03:34 reach up. 03:36 The worst thing to do, 03:37 is you do have the fibromyalgia 03:40 or the chronic fatigue is to do nothing, 03:42 because that's just gonna keep you in that state. 03:45 You're much better off to get into some type of training 03:48 regime to help you get better, 03:51 that's what it's all about, to be rid of the pain. 03:57 Okay, we're gonna do five more. 04:03 and way up, and way up, now relax. 04:06 Okay, let's put the hands behind in the head, 04:08 we're gonna push our elbows back, 04:11 stretch your chest, try and bring your shoulder blades 04:14 together as much as possible. 04:17 And now we're going to bring it across 04:20 and give ourselves a hug 04:22 and pull our shoulder blades apart as much as we can. 04:26 Nice and relaxed, make sure you keep breathing, 04:29 lots of fresh air would be very good. 04:32 If we do this outside, that will be a better still, 04:34 that'll probably be fun, huh? 04:35 Yes, it would. 04:37 We'll have to talk to 3ABN to see 04:39 if we can move this to the sandy beaches of Hawaii. 04:44 Definitely. But, I don't think the camera crew 04:46 would go for it or the director so-- 04:49 Oh, they would, okay. Just try and talk them into it. 04:51 The camera crew assures they would be willing, okay. 04:55 All right. Then the knees, reach out. 05:00 Okay, now we're gonna pull in and reach way up. 05:04 Pull in and reach way up. 05:06 Okay, what we're focusing on here 05:08 is the muscles of your back, 05:09 let's bent just a little more, Brittany. 05:11 There we go, we're trying to squeeze 05:13 the shoulder blades together and then flare them out. 05:16 Squeeze together, flare them out. Good. 05:21 For those at home without fibromyalgia, 05:23 expand your knees just a little more, Corrie. 05:25 There, oh, yeah. That looks better. 05:29 And if you don't have fibromyalgia, 05:30 wait a minute I want to get your work out today too. 05:33 You can just take a dumbbell, 05:34 if you got one, and bend over and just roll it up like that, 05:37 which should give you the same stimulation 05:39 of the exercise we're doing. 05:41 What you're focusing on is the muscles you're working 05:43 and the muscles of the upper back as we're doing here, 05:46 I found in the world of body building, 05:48 which is by flexing the muscles, 05:50 the body builder should get really tired so, 05:52 we kind of took that concept from body into Body and Spirit. 05:55 So-- but you've to be able to isolate and flexes muscles. 05:59 Squeeze it back, flare them out. 06:01 Squeeze back, flare out, 06:03 and that will give you a training effect 06:05 on the upper back muscles. Okay. 06:07 That's good. Now we're gonna stretch the muscles 06:11 and so we're gonna take out right arm, 06:12 put it straight up over head, 06:14 got that part, bend the elbow, 06:16 now take your other hand and put it up on that elbow 06:19 and pull and feel it stretch down your side there. 06:24 All right, you fill it? 06:26 Yes. Okay. 06:27 Corrie? Umh. 06:28 You're not sweating yet, we'll fix that. 06:33 Oh, forgive me, glowing, you're not glowing yet, okay. 06:37 Okay, now switch to the other side. 06:40 Corrie told me that even though she is very fit, 06:43 when she starts working out, she glows very efficiently, 06:47 which just means she has a very good cooling system. 06:52 Okay, and hold it for just a few more seconds. 06:55 Now relax. Now what we're gonna do is, 06:58 we're gonna bring our hands up in this position, 07:00 we're gonna alternate, we're gonna bring one hand up, 07:02 left arm up, and as that's going down 07:04 the other one is going up, 07:06 and up and up and up, 07:10 and right and left and right 07:14 and left and right and left 07:18 and right and left, 07:21 push up and up and up 07:25 and left and right and left and right. 07:30 Sounds like we're marching. 07:31 Left, right, left, right. 07:40 Okay, a few more times. 07:44 That's one and two, and three. Good. 07:49 Now stretch that area, let's put our right arm out, 07:52 bring it across to our body, 07:54 reach up behind with the other hand 07:56 and pull your arm into your body, 07:58 stretching your shoulder area. 08:01 We're gonna hold each stretch for about 10 seconds, 08:03 make sure we get a lot of air, breathe in through the nose, 08:06 out through the mouth. 08:11 Okay, now let's put the other arm out, 08:14 bring it across, and up behind the elbow, hold. 08:19 I remember Jack LaLanne's exercise program years ago, 08:22 he'd always encourage people for deep breathing, 08:25 and have the organ call brooo... 08:27 and then back up brooo... as they breathe out. 08:32 Ought to try that one too. 08:35 Okay, now we're gonna do, 08:37 string your palms up, curl your arms up, 08:41 turn them, push down, 08:43 turn, curl up, turn, push down. 08:46 Turn up, turn down. Turn up, turn press. 08:53 Turn curl, turn press. Turn curl, turn press. 08:59 Turn curl, turn press. Turn curl, turn press. 09:05 And so five more times. 09:07 That's one and two 09:12 and three, four, 09:16 five. Good. 09:19 All right, we're gonna start our aerobic work. 09:21 We're gonna start real gradual, 09:23 put your hands on your hips, 09:24 and step out to the side, come back to the center. 09:28 Step out the other way, 09:30 to the center, step, center, step. 09:34 Okay, you too, ladies, keep going. 09:37 We're not gonna go very deep on these, 09:39 we're just gonna go ahead 09:40 and start stretching that middle area, 09:42 the adductors, inner thigh area, 09:46 and we'll start warming our legs up for aerobic workout. 09:51 I want to emphasize again for those at home, 09:53 who are battling something like fibromyalgia, 09:56 if you are starting to experience any discomfort, 09:58 just go and stop and rest for a moment, 10:01 until you feel like you're able to keep going. 10:06 All right, keep going. 10:10 You doing all right? Yes. 10:12 Easy, right? 10:14 So far. So far. 10:15 Well, we're not gonna get too crazy today 10:16 because again for somebody with fibromyalgia 10:19 I want them to feel very comfortable doing this. 10:21 There's so many things that we find 10:23 very affective at helping this, 10:25 one of the things I've found 10:26 with people with autoimmune disorders, 10:28 they do fantastic when they go through our counseling program. 10:32 That's one of the things we have, 10:33 that's unique at our center 10:34 is we have a full time counselor 10:36 Because usually when people with autoimmune disorder 10:39 is gonna be saying, you're God damn crazy. 10:40 No, I'm not telling you that all. 10:42 But stress causes a lot of disease 10:45 and so if you deal with the stress in your life, 10:48 then it helps you to be able to start working 10:50 on your healing process. 10:52 Because the body needs to feel good in it's wholeness. 10:54 And so if we feel at dis-ease with our mental health 10:59 and our spiritual health, then that's gonna affect 11:01 our immune system, okay. 11:03 Let's go ahead and start stepping in place. 11:05 Okay, use the hands, 11:07 use your arms, pump them up. 11:11 In fact, I've a good friend 11:12 who's a doctor who always says, 11:14 if there's something in our life 11:16 that we're doing that we shouldn't be doing, 11:20 or if there's something you should be doing 11:22 but you're not doing, it's gonna put you 11:25 in a state of dis-ease. 11:27 And so if your actions don't match your beliefs, 11:31 then pretty soon your beliefs 11:33 will start matching your actions, 11:34 instead of your actions matching your beliefs. 11:37 So if we're working against our spirit, 11:39 we're doing things we know we shouldn't be doing 11:41 or if there's things we should be doing, 11:42 but we're not doing, it's gonna make us feel 11:45 not too good about ourselves and that can cause stress. 11:49 In fact, I even tell people all the time, 11:51 look if you're overweight 11:52 and you keep weighing yourself on the scale, 11:54 that's gonna create more stress 11:56 and more stress is gonna keep you from losing fat, 12:00 because people at overweight 12:01 when they get stressed out they hang on to fat. 12:04 People that are very thin when they get stressed out, 12:07 what they do? They burn fat, because that's what they do, 12:09 their bodies are very good at burning fat. 12:11 Okay, let's pick it up a little bit, 12:13 although we're not gonna go too intense, 12:15 we're not just taking a walk in the park either. 12:17 So, we want to pick it up a little bit now. 12:19 For those at home, you need to stop 12:21 while you're doing this, fine. 12:23 We do want to give you a little bit of aerobic workout, 12:25 but we're not gonna get too bouncy, 12:26 which is gonna make it a little tough on the variety sake. 12:29 But yet we want to make sure 12:30 you can get a workout, 12:31 so we're gonna be a little bit-- 12:36 a little bit but not misogynous, it would be a good term for it, 12:39 because we're gonna be staying with just a couple 12:40 different moves to make sure you do it. 12:42 But, once again, if you just do this particular motion, 12:45 you know the re-bounder has become very, very popular, 12:48 people just bounce up and down on it. 12:50 And they do try and give you a little variety, 12:51 but there's only so many ways you can bounce up and down. 12:53 There's only really so many ways 12:54 you can step up and down without getting too dancy 12:57 and, of course, you're on body and spirit aerobics, 12:59 we try not to do that, 13:00 I don't try not to challenge any of my former teachings 13:04 of being a folk dance teacher back 13:06 when I was in a public university, 13:08 in my physical education aspect of my degree. 13:15 It's really a good program now, 13:16 because there were 38 women and only 7 men, 13:19 so the women had to ask the guys to dance. 13:21 I was very popular especially in square dancing 13:24 because I can twirl two women by myself, so. 13:28 Okay let's go back to the side steps now. 13:30 Step and step, step, 13:36 I also got very good at the polka. 13:38 I never knew. I know, I wouldn't know it now. 13:46 That was about 35 years ago, or 36 years ago, 13:50 so it's been few years ago. 14:01 Okay, let's speed it up just a little bit here, side to side. 14:12 Okay, now what I would like to do 14:15 is have you go into some gentle squats, 14:17 cross your arms and start squatting, 14:19 don't go very deep. 14:21 Do what we usually do, go down to our normal depth 14:23 that we usually do, deeper. 14:26 Okay, now let's just go and cut that in half. 14:29 There we go, we go all the way up still. 14:33 People with autoimmune disorders 14:34 aren't gonna wanna get into that mid quad burn area, 14:37 where you're just sitting there 14:39 without going full extension up. 14:41 If you don't do full range of motion 14:43 you can keep the focus on your quadriceps 14:46 with more intensity, but that's the point 14:48 that we're after right now. 14:50 Okay, this is just a nice gradual squat, 14:52 we're not going very deeper, 14:54 we're still staying with the same principles 14:56 we always use on Body and Spirit. 14:58 In Body and Spirit aerobics, we're pushing the hips back, 15:02 keeping the chest up, 15:04 and keeping the knees over the feet. 15:07 You jot your knees forward over your feet, 15:09 then you're gonna possibly open yourself up 15:12 to having some problems with your knees, 15:15 but what you're doing is great. 15:17 You ladies look good, nice, and easy right. Okay. 15:22 Corrie, starting to warm up, 15:23 though I can see that even still. 15:27 Okay, let's go about ten more. 15:33 And squat, there's three and four, 15:37 and five and six, 15:40 and seven, eight, 15:45 nine, ten. 15:47 okay step in place, okay. 15:50 Other things you find so valuable in helping people 15:53 with fibromyalgia are your sleep pattern. 15:56 If you go to bed before midnight, 15:59 the sleep you get before midnight is always said 16:01 to be twice as beneficial and sleep after midnight, 16:06 because you're following your natural rhythms of your body, 16:08 the pineal gland start telling you, 16:10 it's time to go to sleep, 16:11 you follow that inclination that your body's giving you 16:15 and you become healthier. 16:16 Because you know produce more growth hormone 16:18 and you get into the melatonin production, 16:22 and that makes you healthier. 16:24 And as you get older 16:25 this may not be a big deal to you girls right now, 16:27 but as you get older the human growth hormone slows down. 16:30 You don't develop it as quickly as you once did, 16:32 when you're 12, 13, 14 years old 16:35 they sprain your ankle, 16:36 your back up again 2 or 3 days later. 16:39 If you're 72 years old and you sprain your ankle 16:42 2 or 3 months later you're often going again. 16:44 So, it takes a whole lot longer as you get older to recover. 16:48 You don't recover as fast as you do 16:49 when you're young because human growth hormones 16:51 going at a high charge. 16:53 Okay, let's go back and do our side steps again. 17:05 So that sleep before midnight is very beneficial 17:07 and also getting up at a decent hour, 17:10 laying in bed all day doesn't gonna help anybody. 17:13 So Brittany next time you're home on vacation 17:15 I'll remind you of that. 17:16 Oh, it's so much fun though. 17:25 Thing about sleep is, if you don't sleep at least six hours 17:28 it has been found to be detrimental to your health, 17:31 but if you sleep more than nine, 17:32 that's also been found to be detrimental. 17:40 You'd probably be more likely to volunteer 17:42 for the nine hour person than the six hour person. 17:44 Yeah, pick me for that study. Okay. 17:48 What if they get paid for that? 17:51 Well, that's-- Paid to sleep. 17:54 Whatever meant to that. 17:56 Spoken like a true college student. 18:03 Okay, let's go five more. 18:06 that's one, and two, 18:09 and three, four, five. 18:14 Okay, step back in place again. 18:17 Diet of course, is also extremely important 18:20 and one of the things you really want to focus on, 18:22 if you're battling autoimmune disorders, 18:25 is only eating two to three times a day 18:28 and I know at college, is that hard? 18:30 How often you eat there in college? 18:32 Two to three times. Two to three times a day. 18:33 What about you? Two to three times. 18:35 Very good. Two to three times a day is good 18:37 because you want to give your body a chance to recover. 18:41 Okay, let's pump the arms a little more 18:42 and when you eat right before bedtime, 18:44 which is something a lot of people do, 18:46 you're producing insulin because of the fact 18:48 that you've eaten something 18:49 and growth hormone is not being produced 18:51 in the presence of insulin. 18:52 And so once again you're cutting back 18:54 on how much human growth hormone 18:56 you be producing and that growth hormone 18:58 will have a definite affect 19:00 on how your immune system is being processed. 19:03 So we don't want to have a good strong immune system 19:05 and so making sure you don't have a much of insulin present 19:10 when you go to bed will help you. 19:11 So, don't snack before bedtime. 19:13 Yes, sir. Okay, all right. 19:19 Brittany's got it tough 19:20 since she's my daughter as well here so. 19:24 How are we doing? Are we doing okay? 19:26 Doing good. Pick it up a little bit more. 19:30 Okay, lift the knees a little higher, 19:32 swing the arms little more. 19:34 I'm assuming that everybody 19:35 who's following along at home will now be getting warmed up 19:38 so they're able to handle a little bit more. 19:41 And then we'll start our cooling down here 19:43 in just a few minutes. 19:47 Okay, that looks good. 19:52 Okay, let's go back and do some squats again. 19:56 Okay, back to where you were just the partials. 19:58 Okay, squatting is just a fantastic exercise. 20:02 It helps to develop your gluteus maximus muscles, 20:05 which are the strongest muscles of the body. 20:07 It help you stand up, they extend the hip. 20:09 And so anytime you standup 20:11 or running and jumping 20:13 all these things are you know the stronger 20:16 you're gluteus maximus is, 20:17 the better you can run and jump. Okay. 20:24 Okay, Let's go a little bit deeper, little bit deeper. 20:26 you're wanting so warmed up, 20:28 should be go down just little more. 20:29 Right let's do ten more up of it. 20:38 and two, and down and down, 20:43 five and six, seven, eight, 20:50 nine, and ten. 20:52 Okay, step in place again. 20:56 Okay, let's go ahead 20:57 and slow our step down though, 20:58 we're gonna start cooling down. 21:00 For the next couple of minutes, 21:01 we're just gonna be relaxing, 21:04 the cooling down aspect of the training program 21:06 not only is it the funniest part of the aerobic workout, 21:09 but it's also one of the more beneficial parts 21:11 because it helps you to start cooling your heart back down 21:14 to which the heart rate is slowing down 21:16 and you're allowing your legs to help that process 21:20 of pumping the venous blood back up to the heart. 21:30 So, along with the healthy food 21:33 I have found that when people with fibromyalgia 21:36 and autoimmune disorders, when they're under a lot of stress 21:38 or when they cheat and they start having 21:41 a bunch of refine foods, 21:42 the next day they hurt a lot more, 21:44 and especially sugary type products 21:46 definitely affect the immune system. 21:48 And it comes out when they cheat we know about it 21:52 because they hurt more. 21:54 But those who will follow the program 21:56 and do the routine powerfully, 21:58 they're just amazed at how good they feel 22:00 in a three week time period 22:02 to the point where they just say, wow, amazing. 22:05 I never thought I could feel this good 22:06 in such a short period of time. 22:07 We're talking about people who have given up hope 22:10 and been suffering with pain for 20 and 30 years 22:12 and didn't think there was a thing they can do about it. 22:16 But there is, there's good news. Okay. 22:20 We're down to our last 30 seconds, 22:23 so just keep stepping gradual. 22:28 Corrie, you're holding up okay at this time. 22:30 I am. That's good. 22:34 We'll have to make sure we make up for that next time 22:36 you do a program with me. 22:40 We're down to-- I am in trouble now. 22:41 What's that? I'm in trouble now. 22:43 You're in troubled now, okay. 22:44 Well, not yet. 22:48 We're down to our last five seconds, 22:51 four, three, two, one, okay. 22:55 Let's stretch out now. 22:56 Okay, Brittany, look you've to put 22:58 your right hand on my shoulder. 23:00 You put your left, okay. 23:01 You get hold of your right leg. 23:02 Okay, you get a hold of your left. 23:04 We're gonna stretch the quadriceps. 23:06 Stretching is also great valuable component 23:08 for people with autoimmune disorders, 23:11 keep the flexibility in range of motion of your muscles. 23:14 Now, suddenly you may have trouble 23:15 getting a hold of your ankle like these girls are doing. 23:18 So, if all you can do is get a hold of your pant leg, 23:20 that's okay. Brittany, why don't you do that? 23:22 Just get a hold of your pant leg. 23:23 So that's all the further you can come that's okay. 23:26 And if you keep doing the stretching 23:28 you'll find, you'll get better and better 23:29 and pretty soon you'll be grabbing your ankle. 23:31 We've a lot of wellness guests, grew intimate ties, 23:34 when they first come to the program 23:35 can't get a hold of their ankle, 23:39 but after they've done the program for a week or so 23:42 now certain voila! Your arms are longer. 23:44 Now they've gotten more flexible, 23:45 now they can get a hold of their ankle. 23:50 Okay, and hold it. 23:54 All right, good. 23:55 Now what we're gonna do is we're gonna step out, 23:58 we're gonna go up on your heel and lean into it, 24:00 keep your chest up, 24:01 keep your of the legs straight, lean forward. 24:10 And hold, keep the chest up. 24:13 breathe into the nose out through the mouth. 24:17 Okay, other side. 24:22 Lean into it, and hold it. 24:29 Focusing on stretching the back of the legs right now. 24:31 So the right leg is out up on the heel. 24:35 Excuse me, you're on your heel, 24:37 your toe is up, your back leg is bent, 24:40 chest is up, okay. 24:42 Now step back to the side 24:44 and stretch the inside of the thigh, 24:47 so when you're stretching the right leg, 24:49 the right leg is straight, left leg is bent. 24:54 Keep the chest up still. 24:57 That helps the breathing. 25:01 Okay, switch over the other side. 25:05 Right knee is bent. 25:08 Straighten the left leg, stretch the inside of the thigh. 25:14 Okay, good. 25:15 Now we're gonna put our hands behind the back, 25:17 do a little abdominal exercise 25:19 and low back, blow out, bend over, 25:22 come up, lay back. 25:25 Blow out, over, up and back, 25:31 blow out, over, up and back, 25:36 blow out over, up and back, 25:41 blow out, over, up, and back, 25:46 blow out, over, up, and back, 25:51 blow out, over, up, and back, 25:56 blow out, over, up, and back, 26:00 three more times. 26:01 Over, up, and back, blow out, 26:06 over, up, and back, blow out, 26:10 over, up, and back. 26:13 Okay, let's go and turn 26:16 and turn and turn 26:23 and turn and turn 26:28 and turn and turn 26:33 and turn and turn 26:39 and turn, two more times each way. 26:42 Turn and turn 26:47 and turn and turn, good, all right. 26:52 Thanks a lot ladies, we're done. 26:56 In working with people we find that the concepts 27:00 for helping fibromyalgia are also beneficial 27:02 for so many other conditions. 27:04 Drinking lots of water, getting plenty of rest, 27:06 all those things are gonna help us to have a healthy life, 27:09 also will help prevent diseases that might come our way. 27:13 So whatever it is, whatever condition 27:15 you're talking about, eating lots of fresh fruits 27:17 and vegetables and whole grains 27:19 that's something to keep in mind for everything you do 27:21 and most of all, do it for the right reason. 27:24 Glorify God with your body 27:25 because you're the temple of the Holy Spirit 27:27 with He is within you and you want to do it 27:30 for the right reason. 27:31 Not just for looking good or feeling good, 27:34 but to glorify God in all that you do and say. 27:37 On Body and Spirit, and Body and Spirit Aerobics 27:39 we use the scripture of Philippians 4:13, 27:42 which says, "I can do all things 27:44 through Christ, which strengthens me." 27:46 God bless you and thanks for joining us. 27:48 We you look to forward seeing you next time 27:50 on Body and Spirit Aerobics. |
Revised 2014-12-17