Participants: Dick Nunez (Host), Brittany Nunez, Corrie Sample
Series Code: BASA
Program Code: BASA000068
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00:02 The following program is designed
00:03 to demonstrate simple workouts 00:05 that you can use to improve your health. 00:09 Be sure to consult your physician 00:10 before beginning any exercise program. 00:14 Eating disorders affect millions of people. 00:16 And often times at least to a hopeless condition 00:18 for them and for their families, 00:20 but there are things you can do. 00:21 We're gonna talk about that next 00:23 on Body and Spirit Aerobics. 00:50 Hello, I'm Dick Nunez, Wellness Director 00:51 of the Black Hills Health and Education Center. 00:53 Welcome to Body and Spirit Aerobics. 00:56 I've seen so many young women 00:58 especially battling eating disorders. 00:59 And it's really sad, because they don't know 01:01 what to do and those around them 01:02 are stuck for answers as well. 01:04 That's gonna be our topic today 01:06 as we get into our exercise program. 01:07 We're ready to begin. 01:09 Helping me out today will be my daughter, 01:10 Britney and Corrie, who are both at Union College. 01:14 And then let see if I get this right 01:16 the International Rescue and Relief Program. 01:18 That is right. All right, Good. 01:19 I finally figured it out after all this time. 01:21 Okay, I'd think we're ready to begin, 01:23 and so we're gonna just warm up little bit. 01:25 We're just gonna reach this way like that 01:27 and then switch and reach the other way 01:29 and we're gonna go back and forth that way. 01:32 Turning the torso, just reaching out, 01:35 reaching out, just gonna loosen up the body 01:39 and get ready for some exercise today. Okay. 01:43 and reach, and reach, and reach, 01:47 and reach, and reach, and reach. 01:51 We too need to reach higher. 01:53 As tall as you. 01:56 Reach, and reach, 01:59 and reach, and reach, 02:02 and reach, and reach, 02:04 and right, and left, 02:06 and right, and left, 02:08 two more each way, there is one, and two. 02:14 All right, we're gonna start with some pushups, 02:16 and we're gonna do mark your knees 02:18 and so go and get down on the ground here. 02:19 For those at home if you need 02:21 to do mark your knees, that's fine. 02:23 Pushups is a great exercise for everybody. 02:26 Some can do them against the wall 02:28 and then they progress to this 02:29 and then to regular pushups. 02:30 So let's go ahead and lower down and pushup. 02:32 The key to this is to keep the back nice 02:35 and straight as you do it. 02:36 You don't want to have your hips ticking 02:38 way up in the air. 02:40 Corrie, do that so they can see, 02:42 you don't want to do it like that. 02:44 You do want to keeps it nice and flat. 02:46 Britney, do the collapse version 02:47 where they collapse down, we don't want that either. 02:50 Okay, go and straight back up again. 02:53 This is an excellent exercise to develop the upper body. 02:57 What we try and do on the program 02:58 as we start with some upper body exercises 03:01 and then we go into aerobic training. 03:04 Finally important to work all aspects of the body, 03:07 so we don't want to neglect something 03:10 and pushups are a good way to exhaust 03:13 lots of muscles in a very short period of time 03:15 as we're starting to do here. 03:18 Okay, let's give me a five more here, 03:21 there is two and three, 03:24 and four, and five. 03:27 All right, come on up, makes for a good warm-up. 03:31 All right, let's put the hands behind the head, 03:33 and stretch back. 03:35 We want to feel it stretch into your chest 03:37 as you're leaning back, 03:41 try and squeeze your shoulder blades together 03:43 as much as you can with your scapula. 03:45 And now give yourself a good morning hug, 03:47 reach as far around as you can 03:49 and pull your shoulder blade apart. 03:53 All right, now we're gonna do the same thing again. 03:58 We're gonna put the hands behind the head. 03:59 We're gonna press the elbows back, 04:01 way back, squeezing the shoulder blades together. 04:07 And now we're gonna reach around 04:08 and give ourselves another hug. 04:14 All right, good. 04:16 We're gonna do some back exercise now. 04:19 We're just gonna bend over at the waist, 04:23 bend your knees, you're in a good position, 04:25 reach out, be in a act like you're pulling something 04:28 back into and reach back out, 04:29 and pull and reach, and pull and reach, and pull. 04:35 All right, keep going at that pace. 04:39 Okay, while you're doing that I'm gonna call over, 04:41 Corrie, here for a second. 04:43 You want to focus on squeezing 04:45 your shoulder blades in as much as possible, 04:48 and as you're doing it, you're resisting 04:49 against yourself if you will. 04:51 So in another words, Corrie, is gonna actually 04:53 be acting like somebody is out here 04:56 giving her some resistance, okay. 04:59 In bodybuilding I've learn through 05:01 all the flexing that we'd have to do 05:03 that you really get a good workout, 05:05 just flexing the muscles hard. 05:06 And so that's what we're thinking about doing 05:08 and this exercise takes a little more concentration 05:11 because people aren't used 05:13 to understanding the dynamics 05:15 of how the muscles work in their upper back. 05:17 In other words you give them a weighted exercise 05:19 now you're doing this, he ask him where they feel it, 05:21 they'll be going right, feel it here 05:23 or why do as feel it in their upper back 05:25 because that muscles were working. 05:27 All right let's do about five more. 05:30 Reach way out and way out 05:35 and way out and reach, 05:38 and one more, good, all right. 05:40 Now let's just stretch that area 05:41 what we're gonna is we're gonna 05:43 put our right arm up over head, 05:45 bend at the elbow, reach up, 05:47 grab it with the other hand 05:48 and pull it toward your center line, okay. 05:54 We want to hold each stretch 05:55 for about a 10 to 15 seconds time period, 05:58 and what we wanna do is make sure 06:00 we keep breathing properly as we do this, 06:03 especially during exertion is going to be breathing in 06:06 through your nose out through the mouth, 06:07 focusing on exhaling as much air as possible. 06:10 Okay, that's long enough, let's go the other side. 06:13 Whenever you stretch, you don't want to pull too hard, 06:15 you want to make sure you're stretching 06:17 not trying to re-establish insertion 06:21 and origin points of your muscles. 06:24 Okay, and go ahead and relax. 06:28 All right, we're gonna do some shoulder work, 06:31 and we're gonna bend over slightly 06:32 against somewhere to we were in our other position, 06:34 we're just gonna raise our arms out, 06:36 hold it there, go down little bit, go back up, 06:39 now let's go way down. 06:41 We're gonna go up, partway down, 06:44 back up, and way down, 06:46 and up, partway down, 06:48 up, way down, 06:50 squeeze your shoulder, partway down, 06:52 back up, and down, 06:54 and up, partway down, 06:56 up, down, and partway down, 07:00 and up, and down. 07:01 These are called one on quarters 07:03 it's a good way of putting a little more emphasis 07:06 on your muscles as you go through workout, 07:09 doing this with dumbbell is fine. 07:11 We're doing it from a little bit of a bend position. 07:13 For those who may have shoulder problems, 07:15 this is a good way of doing them, 07:17 because you're putting more focus 07:18 on the rear aspect of the shoulder 07:20 and then the upper back area again. 07:27 Okay, now let's just stay up here at the top, 07:30 and up, and up, and up, 07:33 now way down, and up partway. 07:38 We're gonna do five up here again and two more. 07:44 And down, and up, partway, 07:48 partway, partway, partway, 07:52 partway, and good. Feel those? 07:55 Yes. Good. 07:57 How are you feeling? 07:58 All right, let's put your right arm 08:00 around in front of you, now bring it across, 08:02 point to your left, bring your left hand up 08:04 behind your arm, right around the elbow and pull, 08:07 pull it into you. 08:10 That you feel good after stimulating the shoulders. 08:14 Stretching is a very important part of exercise. 08:17 We all make sure you stretch warm muscles 08:19 and certainly our muscles that we're stretching are very warm. 08:23 In fact they're kind of burning, at least mine were. 08:25 Reach out, bring it to across. 08:31 Body and Spirit seems to be followed 08:32 more by women than men, 08:34 and often times the men in their family 08:36 will kind of scoff and laugh as they watch. 08:38 Then they'll try it and they'll go, 08:40 oh, that's little harder than I thought. Okay. 08:44 All right, we're ready to start doing, 08:47 some aerobic exercise now. 08:48 I'd like to start with just some easy squats. 08:51 So across your arms, and squat down. 08:54 Let's not go too deep at first, 08:57 just use as a loosening up purpose. 08:59 When you do your squats, 09:01 you want to make sure your knees stay over your feet, 09:04 and you push your hips back, you keep your chest up, 09:08 and what this does and couple things 09:10 is gonna start warming up their legs 09:12 to get into some more aerobic exercise. 09:15 But also it's gonna start that whole process 09:18 because aerobic exercise is rhythmic activity 09:22 of a major muscle group. 09:23 So even if we just did this 09:25 and I imagine although you'd be very sore, 09:27 you can probably do that for quite some time, right? 09:29 Sure. Same with you, Corrie. 09:30 you know, we could probably do this for the whole time. 09:32 Of course, here we get a bit but now listen 09:34 everybody would be tire to watching it 09:36 and they start changing channels. 09:37 But still it's rhythmic activity major muscle group 09:41 and it does work a lot of muscles very, very efficiently. 09:45 Okay, now let's go and take them down further. 09:48 Go down, way down, let's go down, 09:51 down, down, down, down, and down, 09:56 there you go, down, Corrie, 09:59 little bit more about two more inches there, 10:01 that's better, and down, good. 10:05 Now we're challenging it little more 10:08 and this is gonna be working the gluteus maximus. 10:11 And if you don't know what that is, 10:13 that's those muscles who follow you 10:14 around every place you walk 10:17 and then when you done walking you sit on them. 10:23 All right, and now we're gonna shorten up again, 10:26 like you did at the very beginning. 10:30 Doing a little variety in the motion 10:32 is always very beneficial and working muscles 10:35 keeps everything guessing 10:36 and they'll give them a little bit of a rest. 10:42 One more short one. 10:44 Okay, give me ten nice and deep. 10:47 One, and two, 10:51 you want to keep the same form, 10:53 you're just lowering down deeper. 10:55 And now for those at home if you can't go this deep, 10:57 then just go ahead and stay with the short ones. 11:02 This is really an excellent exercise for men as well, 11:05 because they neglect these muscles far too often. 11:08 Okay, let's go and step it out, start stepping. 11:15 We'll start talking little bit about our topic now, 11:17 eating disorders plaque a lot people. 11:20 In fact, I eventually guess, 11:22 Corrie, Britney, you both young ladies in a college. 11:25 Do you have any friends or do you know any people, 11:28 I shouldn't say friends because they'll get nervous, 11:30 but do you know any people at the school 11:32 that you think might battle eating disorder 11:33 or do you know any girls who do? 11:37 There's possibly some that I know. 11:38 Okay. But-- 11:39 Some that you might suspect? Non conformed. 11:41 Okay, what about you Britney, have you known any? 11:43 Yes, actually one girl had trouble with passing out. 11:46 Okay, that's a good indicator 11:48 that there might be a problem. 11:53 And it's really sad because their life 11:55 becomes out of control. 11:56 They're wondering what can I do 11:57 and so many people out there think, 12:00 all you've to do is go stop doing that just eat, 12:03 you know, and it doesn't work that way 12:04 or you point out all the negative things 12:06 that are happening to them while doing 12:08 that and they know all of it. 12:09 It's kind of like the alcoholic, 12:11 you're killing yourself with alcohol and they know it, 12:14 but they don't know what to do about, 12:15 because it's more than just the scientific knowledge. 12:18 Okay, let's pick it up some more. 12:27 Little bit higher. 12:31 Very good, knees up, knees up. 12:35 We're getting, we have to get Corrie glowing. 12:40 Okay, let's quietly start jogging in place. 12:44 So one thing I find very important with, 12:47 dealing with people with eating disorders is, 12:50 don't judge them or condemn them, 12:52 support them, make them fill up, 12:54 because basically their life is out of control 12:56 and they find that their eating habit is something 12:59 they can't control and so they get go over the top of that. 13:02 Of course, we're talking about two major disorders, 13:04 we're talking about anorexia nervosa 13:06 where they just spot out, stop eating and eat very little. 13:10 And unfortunately the body will never loose all its body fat. 13:14 So if they get down to 60 pounds, 13:15 they can pin some fat 13:17 and they just sense them over the top 13:18 and they want to start more 13:19 or you have to bulimics who binge and then purge 13:23 which is a very common phenomena, 13:25 you have to watch them closely 13:26 because right after meal, 13:27 also they excuse themselves and go out to the restroom. 13:30 Okay, let's go back and do a walk, 13:33 and pump, here you go, good. 13:37 But by continuing to add to their guilt, 13:39 you're just keeping them in the disorder. 13:41 But one of the things I find so effective 13:44 in helping people with eating disorders 13:46 is getting them into a good exercise, 13:48 because when they're exercising, 13:50 it gives them something else to think about 13:51 which is very Biblical in concept, 13:53 because when people have addictive behaviors 13:55 that they get rid off, the Bible tells us, 13:57 "If you sweep the room clean you don't put 14:00 something in place of it something even worse 14:02 will come back and take its place. 14:03 So when you're changing your eating habits 14:06 and you're starting to eat healthy again. 14:08 Doing the exercise, will help to put something 14:11 in there in place of the negative thoughts 14:13 because exercise is a mood alter. 14:16 Is your mood been altered yet? 14:17 I'll get lot happier. 14:19 Okay, good, okay, then I want some more. 14:23 You're forgetting happiness makes us really happy. 14:29 Just running in place is a good exercise to do now. 14:31 If you can't do that if you're afraid to bounce too much, 14:34 then just go ahead and stay in contact 14:36 with the floor and just keep walking. 14:38 And of course, you can control how hard you're walking by, 14:41 how high you lift your knees 14:43 and how hard you pump your arms? 14:48 Okay, let's go back into a walk. 14:54 We're gonna do that for about one more minute 14:56 and then I want to start into some lunges. All right. 15:02 Nice, starting to warm up. 15:06 By this point, the heart start to beat faster, 15:09 get a couple of minutes into your aerobic exercise 15:12 and you start releasing fatty acids, 15:14 the body goes, oh, release degrees, 15:16 will start burning some fat. 15:18 And the beauty of it is, the more fit you become 15:22 the more efficient at burning fact you become. 15:26 Or what Covert Bailey used to refer 15:28 to as a "better butter burner." 15:30 So when you're walking you just go better butter burner, 15:32 better butter burner that let you know 15:35 you're burning that fat. 15:40 And we're down to about 15 more seconds, 15:43 and then we're go into our lunges. 15:47 And we're down to our final five seconds. 15:53 Okay, hands on the hips. 15:55 Let's start with the right legs, step out. 16:00 Okay, we're gonna lunge, there you go, 16:02 now left, and right. 16:09 We won' disappoint you, I'll throw some side lunges 16:11 in there too since that's obviously 16:12 what you wanted to do. 16:15 Building muscle will definitely make you feel 16:18 like you're doing something very positive. 16:20 And so since it is eating disorders 16:22 have a lot to do with controlling 16:24 your situation and your environment. 16:26 Exercise will help you to do that as well, 16:28 because it's reshaping your body, 16:29 but it's doing in a healthy way instead of unhealthy way, 16:32 because obviously what tends to happen especially 16:34 when something goes into severe eating disorders 16:37 and the Anorexia nervosa is that they will start 16:41 to break down their own vital organ tissue 16:43 and that can cause things like cardiac arrest 16:45 or liver damage or destroy the kidneys, 16:47 lots of bad things and we don't want to think about. 16:49 I have a good friend who is a professor 16:53 at a college down there in Nebraska 16:56 by the way Corrie, since you've been 16:57 down around that area. 16:58 And he has a condition that that males will tend to get, 17:02 they don't get the anorexia and bulimia so much, 17:05 but they get a condition, he calls bigorexia. 17:08 And you know what that means, bigorexia, 17:10 can you guess? Going big. 17:11 They're obsessed with getting huge. 17:14 That's all they can think about, 17:15 the bigger they get the more they want it. 17:17 And so they're just obsessed with busting out of every shirt 17:21 and want to be the biggest guy around. 17:26 Surely something I wouldn't know anything about. 17:32 I would have to say I was quite guilty 17:33 that somewhat in my younger days. 17:40 I'm just thankful I never took the step 17:42 that so many do it by getting into steroids, 17:45 I held that and check never got there 17:48 because I always assume that something very bad 17:50 would happen if we got into that. 17:52 How we're doing? Are you feeling all right? 17:54 Feeling it. Starting to feel it? 17:56 Feeling very. Okay. 17:57 Let's go five more each side. 18:00 There is one. 18:03 Now those at home if you need to stop, that's fine. 18:05 And again on the lunges, 18:07 we're making sure the knee doesn't go pass the foot. 18:17 Is that five? Yes. 18:18 Yes, okay, let's step it out. 18:24 Okay, we're winding down, Corrie. 18:32 So let's pick it up a little bit, 18:34 knees little higher. 18:37 We're gonna go hard aerobic 18:41 for another two minutes 18:44 and then we'll start do our cool down 18:45 which is Britney's favorite part of it. 18:47 Mine too. Yours too. 18:54 Okay, for now I want you to start jogging in place again, 18:57 jog, there we go, pump the arms, 19:00 using the arms, also it will help you 19:02 burn more calories. 19:05 And after we're done here they will feel so much better 19:10 and it will help them built up a nice healthy appetite. 19:13 And I found for those who tend to battle bulimia, 19:16 when you're working them out 19:18 and they're wanting to get into developing, 19:20 they realize by going and purging is only gonna be 19:23 self defeating for what they're trying to accomplish. 19:26 And when people start feeling fit, 19:27 that becomes very addicting as well, 19:29 but it's addicting in another way. 19:32 Come on pick it up, pick it up, 19:34 pick it up, pick it up, and pick it up. 19:37 We're gonna jog in place for another 15 seconds. 19:45 And then we're gonna go into stepping 19:47 and then we'll go ahead and start our cool down. 19:50 And we're down our last five, 19:54 three, two, one, good, step. 20:00 And of course, some at home might be going well, 20:02 what about the spiritual component. 20:03 Well, obviously that's extremely important, 20:05 in fact, that's gonna be most important thing, 20:07 because as we get into a strong spiritual walk 20:10 then we're not gonna want to destroy 20:11 this temple that God has given us. 20:13 Because remember we're not our own, 20:15 we're born with the price 20:16 and how we're taking care of God's equipment. 20:20 Okay, step it up, keep those knees high. 20:23 We're going to the finish line here. 20:27 And then we can, jog it or step it out little softer 20:31 and start cooling down. 20:35 Okay, Corrie's got her Body and Spirit Aerobic glow on. 20:42 I just have a glowing personality. 20:44 You have a glowing personality, okay. 20:49 Okay, we're down to our last five seconds. 20:55 And now we're gonna go into cool down. 20:59 Nice and easy step. 21:03 Okay, Corrie, tone it down a little bit, 21:06 go in slow, there you go. 21:08 So you're still marching away. 21:19 Okay, what I want you to do, 21:21 Corrie, starts putting this way a little bit. 21:23 Okay, part of our cool down, 21:24 let's go ahead and just do some easy side lunges, 21:26 don't go very deep, hands on the hip, 21:28 step and then back over, 21:30 just nice and easy, good. 21:33 This is a good one for the inner thighs 21:36 then the outer thighs as well 21:37 because you're still forcing to go each way. 21:43 And if you don't go very deep, 21:45 this can make a nice cool down 21:47 exercise as well, off to the right. 21:50 Okay. You want to keep your chest up. 21:57 Make sure you keep your breathing. 22:00 We'll do this for about 50 more seconds 22:04 and then we'll do some other fun things. 22:11 Nobody is asking what, so that's okay, 22:13 so it's up to me then. 22:18 Another important thing for anybody 22:20 battling eating disorders is to try 22:23 and make sure you get up and have a good breakfast, 22:24 because breakfast is the most important meal 22:27 and that'll set your day to good start. 22:29 And what you're trying to do, 22:31 of course, especially for those in the anorexia mode 22:33 is break the cycle of your body going 22:37 into a catabolic break downwards is breaking down 22:40 your own body tissue to fill yourself. 22:42 Okay, we're down to our last 10 seconds. 22:48 Nice and slow. 22:55 Okay, and now we're gonna stretch out. 22:58 Okay, go and use me as a brace, 23:00 get a hold of your ankle, and stretch. 23:06 Stretching is a important part of fitness 23:09 and you want to very stretch warm muscles. 23:11 So I'm assuming your legs 23:13 are warmed by now, are they warmed? 23:15 Okay, good. 23:23 All right, let's go ahead and switch sides. 23:30 How's that feel? It's good. Good. 23:37 Both of them are still breathing a little bit hard 23:39 which is what we want. 23:42 The respiration should be coming back down. 23:44 The heartbeat should be coming back down. 23:48 Okay, now we're gonna go ahead 23:49 and stretch the hamstrings, 23:51 let's step out with the left leg, 23:52 up on the heel and lean forward into it, 23:56 chest up, stretch the back of the leg. 24:02 I didn't mention it during the time, 24:04 but I was trying to bring up the back 24:06 that's important to cool down anytime you do aerobic exercise. 24:09 Actually it's important to warm up too, 24:11 because if you try and go out too fast, 24:14 you put too much stress on your heart. 24:16 Okay, let's switch over. 24:19 Then you get into your main aerobic phase 24:21 and then you go into the cool down phase 24:23 that you're using your muscles to help cool your body down 24:26 or slow your heartbeat down 24:28 and that's important for overall good health. 24:35 All right, now let's step out to the side. 24:39 Okay, we're gonna bend the left knee. 24:41 We're gonna keep the right leg straight 24:43 and feel it stretch on the inside of the thigh. 24:45 Keep the chest up, keep your breathing nice and deep 24:49 in through the nose out through the mouth. 24:56 All right, let's switch over the other side 25:01 and now we feeling stretch on the inside of left leg. 25:06 Hold that for about five more seconds. 25:11 Okay let's stretch the calf now. 25:13 Let's step back with our right foot, 25:16 the left leg is bend, right leg is straight, 25:19 push the heel to the ground. 25:28 All right, let's switch sides, step back with the left foot. 25:34 Press down, bend the right knee. 25:36 Okay, if you need to get little more stretch 25:38 just bend that right knee a little bit more, 25:39 and lean forward more and you'll feel it stretch 25:42 even more back in the calf area. 25:47 All right, good. Let's just finish with some twist. 25:52 So stretch the sides in the back and turn, 25:59 and turn, 26:03 and turn, 26:07 and turn, 26:11 and turn, 26:14 and turn, 26:17 and turn, 26:19 one more time turn 26:24 and turn, good. 26:27 All right, thanks lot ladies. 26:31 If you know of somebody who has eating disorder 26:33 or battling it, seek out some help. 26:36 It's always important to have lots of support around you. 26:39 Helping the person is your, gonna be your first priority, 26:42 not condemning them or make them feel guilty 26:44 but make them feel love, 26:46 encourage them to seek out spiritual things 26:49 and have people that are spiritually 26:51 inclined in supporting them, 26:53 getting them involved in a healthy exercise program 26:55 and healthy relationships will be very vital in helping them 26:59 to go into the recovery phase. 27:01 I want to say that we've seen many people 27:03 come to our program, they've been greatly helped 27:06 by changing your lifestyle. 27:08 And of course, one of the more important things 27:10 we have going for, it says, very strong counseling program 27:13 because then you could help people deal with their issues. 27:15 And when they start dealing with your issues 27:17 and surrendering them to God, 27:19 great things could happen. 27:21 And we also want to remembered always 27:22 do things for a right reason. 27:24 We're gonna try and glorify God with our body, 27:26 because He is the great creator 27:29 and He, who's made us 27:30 and He wants us to be well all the time. 27:33 So by surrendering ourselves totally to Him, 27:36 great things will happen. 27:37 And when you do your exercise 27:38 and your eating habits do it for the right reason. 27:40 Here on Body and Spirit, 27:42 and Body and Spirit and Aerobics, 27:43 we claim the scripture of Philippines 4:13, 27:46 which states, "I can do all things 27:47 through Christ who strengthens me." 27:49 God bless you, thanks for joining us 27:51 and I'll look forward to see you next time 27:53 on Body and Spirit Aerobics. |
Revised 2014-12-17