Participants: Lyndi Schwartz (Host), Andi Hunsaker, Nancy Diaz
Series Code: NBAS
Program Code: NBAS000029
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00:01 The following program is designed to demonstrate
00:02 simple workouts that you can use to improve your health. 00:05 Be sure to consult your physician 00:07 before beginning any exercise program. 00:11 If you want to have a great time, 00:14 join us for Body & Spirit. 00:38 Hi, welcome to Body & Spirit. 00:41 My name is Lyndi Schwartz and I am the host 00:43 of your program today. 00:45 With me I've two of my favorite people, 00:48 we have Nancy Diaz and she is from Portugal 00:50 and she is the mother of two. 00:52 And then I have my identical twin sister 00:54 of 55 years, Andi, you won't lie. 00:57 And my sister is a physician 00:59 from Boston and I'm also a physician, 01:01 and we're very delighted to be with you today 01:04 to lead you in this exercise program. 01:06 Before we get started I'd like to exercise 01:09 with a thought on our hearts and that's from Psalm 27 verse 14. 01:14 "Wait on the Lord, be of good courage, 01:16 and He shall strengthen your heart. 01:19 Wait, I say, on the Lord." 01:21 Today, we're going to be exercising 01:24 with these balance balls and the whole idea today 01:27 is to do three things at one time, 01:29 cardiovascular exercise, balance and strength. 01:33 And so we're gonna began by sitting on the balls. 01:36 And so if you have a ball at home 01:38 and if you don't have one yet, 01:40 these can be bought at any exercise store. 01:45 And we will begin by sitting on the balls 01:48 and we will just take some deep breaths and warm-up. 01:52 So let's just take some breaths and inhale, inhale up. 01:56 And always take deep breaths and exhale out. 01:59 Inhale up and out, up and out. 02:06 Now we're gonna out towards 02:07 the front and exhale, inhale out. 02:10 Exhale and round your back, this feels really good. 02:14 Inhale and round your back, good. 02:17 Exhale, inhale, round your back, inhale. 02:24 This feels so nice. 02:25 Let's do another three times. 02:28 That feels great. 02:33 Good, last time. 02:34 Okay, now we're gonna stretch our arms before we get started 02:38 and what we'll do is we put one arm over at a time 02:41 and then the other arm. 02:42 And you move your feet and just take deep breaths 02:45 as you're moving your arms out. 02:46 Stretch the whole length of your body, it feels really good. 02:50 And you will need this actually as you get started. 02:53 And we can actually do that even a little faster 02:57 and just swing a little bit. 02:58 Out to the front, out to the front, out to the front. 03:02 Very good, sweep out to the front. 03:04 Sweep over head, over head, over head, good. 03:08 Over head, excellent. 03:11 Okay, now let's get both arms involved. 03:14 Out with both arms, out. 03:16 Out in front, out, good, out, out, 03:20 then upward, up, up towards the sky. 03:23 Up, up and out, out good, out. 03:28 Now we will do with single arms 03:30 and sweep, sweep, good sweep, sweep. 03:34 Overhead, overhead, tricked you, overhead, overhead good. 03:38 Both arms out, both arms, both arms 03:41 and overhead, overhead good, good. 03:45 Okay, now let's stand 03:46 and we'll do some squats to warm up further. 03:49 Now the idea of these balls is like I said for balance, 03:54 cardiovascular and for strength. 03:56 So we'll hold the ball about like this, not up here 03:59 but down like this and we will just pose 04:02 the ball and squat and squeeze. 04:05 So the whole time we're doing this, 04:08 you'll be squeezing the ball, press and out. 04:11 Press, good, press, 04:16 good, press, press, good. 04:20 Very slow press and squeeze, 04:23 because it will really work your arms. 04:25 And the whole time we're doing this, 04:27 you'll be squeezing like this and actually 04:29 doing something with your arms, good. 04:31 Squat, good, squat. 04:34 Okay, now good, let's put the balls on the floor 04:38 and now we're going to actually do another stretch, 04:39 but this time we'll be-- put your legs apart 04:42 like this and we'll slide the ball like this. 04:45 Put the arm up, turn to the side. 04:48 Again to the other side, arm up. 04:52 Okay, good this really stretches your back, you can feel it. 04:55 Okay, very nice and very slow. 04:58 Arm up and hold it there like that. 05:01 Up and up and up, good 05:08 and up, very good. 05:12 Okay, now hold the ball on that side 05:13 and want you now to turn over 05:15 to the left like this and now I want you to just slide 05:18 the ball forward, bring your chest down to your knee 05:22 and extend your arm and just stretch. 05:25 Good, now bring the ball back to the middle and stretch again, 05:31 good, up to the middle. 05:34 Stretch, up, stretch, little faster, 05:40 up and down, good. 05:43 Up and down, if you don't want to go this fast, 05:47 keep doing it slowly. 05:48 For you at home, do not try to do things that will cause pain 05:54 or tearing of tissue, so go as slowly as you need to go. 05:57 Okay, that's good, let's turn and let's do the other side 06:03 and let's turn to the right next up. 06:05 We'll turn to our right, next up 06:07 and then we will do the same thing, 06:10 push the ball forward and lean, good. 06:14 And lean, good, lean, good, 06:20 good, lean and lean, very good 06:25 and hold the ball out again like this and turn up 06:31 to the sky, turn up. 06:33 Okay, good and come back to the center again. 06:37 Okay, now what I want us to do, we'll pick up the ball 06:43 okay and we'll do the same squats again 06:47 and then we'll just go out, hold the ball down low and push 06:51 good, push and push, 06:56 very good, push and push. 07:01 Squeeze the ball, squeeze the ball, 07:04 good, squeeze the ball. 07:06 Okay, now stand with your feet little bit wider 07:09 and we're going to lunge the ball about in a circle. 07:10 Okay, now always squeeze the ball, okay. 07:13 And so we go up and round, up and around, good. 07:18 Bring the ball around, good, bring the ball around. 07:22 Yes, last time. 07:24 Stop, switch sides. 07:26 Bring the ball around, good. 07:28 Bring the ball around. 07:30 You guys hang in there. 07:32 You guys are hanging in there, why you're laughing at me? 07:34 Okay, good. 07:36 Okay, very good, all right. 07:40 We'll put the balls down. 07:42 Okay, now we're going to enter 07:44 into the cardiovascular part of this exercise. 07:46 We will do some slow ones 07:48 and then we'll do some faster ones. 07:50 Initially, let's pick our balls up again 07:53 and we'll hold the balls like this. 07:55 We'll do a slow squat, one and up, one and up, good, one. 08:01 Squeeze the ball, always getting it away from you, 08:06 exercising your arms, your muscle 08:07 should be bulging, is that right? 08:09 Little bit painful. 08:10 Oh, they're kind of painful. Oh, little bit. 08:11 Okay, little pain is good, not too much. 08:13 Okay, little faster, out, good, 08:17 pump, pump the ball, pump. 08:20 For balance you can have your feet about hips width apart. 08:23 Pump, good, pump, pump. 08:26 Next time when we go down, 08:28 we'll pump the ball for three like this. 08:31 One, two, three and up, good. 08:34 One, two, three, up. One, two, three, up. 08:40 One, two, three, up. One, two, three, up, good. 08:46 One, two, three, good. 08:48 Now this time what I want to do as we go down 08:51 and we come up have our legs go out this side, 08:53 I'll show you. 08:54 Out and up, out and up, 08:58 out good up, out, out, good. 09:03 See the whole time, I'll tell you what we're doing here. 09:05 This is really about balance. 09:07 One leg, balance and you're squeezing the ball 09:10 whole time and your heart rate is also going up. 09:14 Good, good. 09:20 Okay, now what we're gonna do is again 09:22 is we gonna slide the ball. 09:24 Let's put the balls down and the thing 09:26 we did in the beginning with sliding the ball, again. 09:29 This time I go like this to the right, 09:32 slide and slide, 09:36 slide slow, good. 09:43 Okay, little faster, slide. 09:47 Now you at home keep going slowly. 09:54 We'll go little faster, really good and always twist. 09:59 Nice stretch in the back as you're twisting. 10:04 Okay, very good. 10:08 All right, now pick up your ball, 10:10 I want you to turn to the right 10:12 and first--now this is the modified version. 10:16 And I'm gonna do this initially. 10:18 And what we'll be doing is dipping down 10:21 and out, down and out. 10:24 I want you to stay at this level for the modified. 10:28 What we're going to do is what we call Arabesque 10:31 and it's like this. 10:33 Down and up, down and up, 10:37 down, up, good, down, up, 10:40 down, up, down, good, down, up. 10:46 Now we're gonna change a little bit here. 10:48 Next time we'll come down, twist, front and up, down, 10:53 twist, front, good. 10:56 Now at home, I want you to stay doing 10:59 this, down, twist, up and up, okay. 11:05 Now I'm gonna go little faster 11:07 like this. Good. 11:19 Okay, now let's turn to the front. 11:21 We do what we call the core motion, 11:22 that's like this, down, 11:25 swing the ball, swing and press the whole time 11:29 you're squeezing the ball. 11:31 Okay the whole time you're squeezing, good. 11:38 Okay, very good. 11:40 Now let's slide the ball again, put the ball down 11:44 and we'll slide first slow, slow to the right, 11:47 like this, up, faster, full speed. 11:54 At home keep going slowly. 12:01 Okay, great. 12:02 Now let's pick up our balls again. 12:04 We'll pick them up and we will have same thing 12:08 with the knee and we'll put our knee like this again 12:12 and we go down and up. 12:15 At home stay just doing this okay, down, up, down, up. 12:22 Next time Arabesque, up, out with the leg good, good. 12:28 At home just stay what we were doing before. 12:33 Okay now we're gonna do the rear sweep, 12:36 next time sweep to the back and up. 12:38 Slow, slow, up, good. 12:44 Now we just sweep fast, sweep, good. 12:50 Good, very good, all right. 12:57 Okay, come back to the front. 12:58 We'll do core motion again. 12:59 Core motion, 13:02 core motion, good. 13:09 Okay, let's slide the ball again. 13:11 Slide the balls put them down again, slow, 13:18 little faster, faster. 13:21 At home go slow at home. 13:23 Don't try and go too fast at home, 13:25 make sure that you're going at a pace 13:29 that is reasonable for you. 13:33 Okay good, the next move we're going to do. 13:37 We're going to do a knee lift 13:40 and that is kind of fun move, okay. 13:42 So we'll have the ball up like this, turn to side, 13:45 we bring the ball in, lift this knee, back, up, okay. 13:50 We've that. Yeah. That's okay. 13:52 So let's practice, in out, in, and again this is for balance, 13:59 squeeze the ball, in with the knee, bounce on one leg. 14:03 This is cardiovascular, balance and strength. 14:08 Strength, squeezing the ball, balance, lift up the knee, 14:12 cardiovascular, faster, faster. 14:15 Now stay doing slow at home, don't do this fast at home. 14:21 Good. 14:27 Okay, now let's go at that core motion again okay, here. 14:31 Good, core motion. This is for your core. 14:34 This is to strengthen you torso, your back muscles, 14:38 your trunk muscles, your thigh muscles, 14:40 your gluteal muscles. 14:43 Okay, everything. Everything. 14:45 That's exactly right, okay. 14:49 Okay, now let's turn to this side 14:52 and let's repeat the same thing. 14:56 Okay, so now we'll again practice slowly, 15:01 out and up, good. 15:04 At home, this is what you want to practice doing, very slow. 15:09 Okay, strength, push, balance, up. 15:13 Strength, push, balance, up. 15:16 Cardiovascular, little faster, in, good. 15:27 Excellent, how is that girls? 15:29 You have raised up? Yeah. Yeah. 15:31 Okay good. 15:34 Okay, now let's repeats this now 15:36 with the core motion for the last time. 15:42 Okay, good, all right. 15:47 Now let's stop here. 15:48 We want to do some weights. 15:50 Okay, let's go get our weights. Okay. All right. 15:57 Okay, for this segment, we're going to do weights, 16:00 however my twin sister Andi 16:02 will show a modified version of this 16:04 and she will not use weights. 16:06 So we can do the exact same motions, 16:08 we will have weights and Andi will not. 16:11 My recommendation is either no weights 16:13 or somewhere between 16:14 three and five pound weights, that's it. 16:16 And what we're going to do at first 16:18 is just biceps curve, just on the ball. 16:21 Just sitting on the ball alone will stabilizes 16:23 your core and that's the whole idea. 16:25 We'll be doing something that seems very counter intuitive. 16:28 So let's just start with just the biceps curls initially. 16:31 And you notice my sister, she is not using any weights, 16:34 but what's interesting if you look she has her fist clinched 16:39 and she is really contracting the biceps, 16:41 you really don't need the weights for this even. 16:43 So you can just squeeze your biceps as you do this. 16:46 The weights will do it for you, but passively 16:48 you can just use squeezing your biceps. 16:50 Okay, so that's one thing. 16:52 So we will just do the biceps 16:54 and then we'll do a little bit more than biceps. 16:57 Let's go like this, just watch me, 16:58 it's call the swimmers press. 16:59 You go up, out and down, 17:04 in, up, rotate out and down. 17:11 And as you begin to feel comfortable, 17:13 you will begin to use weights 17:18 and there won't be a problem, okay. 17:20 The next thing then I would like to do 17:23 is what we call some shoulder flies. 17:26 And shoulder fly is actually 17:27 are some of our favorite exercise, aren't they, Nancy. 17:32 They're really important, 17:33 but I think none of us really particularly care for them. 17:36 The shoulder flies look like this. 17:37 Okay, put your hands to your sides and you'll go out. 17:44 Okay, now this is what we're going to do next. 17:46 Now this is going to be tricky 17:47 and at home be very careful doing this. 17:50 I want you to first of all practice putting one leg out 17:53 and stabilizing yourself on the ball, 17:57 then put the next leg out. 17:59 Then we're gonna practice some coordination. 18:01 Look like I almost fall off too. 18:03 And what we're gonna do is put one leg out first, 18:05 just like this, in and down, 18:10 then the shoulder fly, then again next leg out, 18:15 balance, balance, up, shoulder fly, good. 18:22 Next balance and this is balance exercise. 18:27 Good, shoulder flies, good, balance. 18:32 This is, I tell you this is for real, 18:34 we're not faking it here you know, 18:36 we're really working hard. 18:39 Shoulder fly, good. 18:41 One more time and it really stabilizes 18:45 your core, shoulder fly, good. 18:46 Andi, are you glad you don't have weights for this. 18:48 Yeah, I'm like really so happy. 18:50 Would you like this much. 18:51 And especially she didn't like the shoulder fly, 18:53 so there is no love lost here. 18:55 Okay, good. 18:56 But do you see how this can really improve 18:58 your ability to use multiple muscle groups at one time. 19:02 Including, you know, your trunk, your legs, 19:05 your arms, your torso and have balance as well. 19:09 Okay, let's good, let's stop with that for time being. 19:13 Let's put our weights down. 19:15 And at home, at home you can do this as much 19:19 as you want, but we'll just kind of get 19:21 all cardiovascular back up a little bit. 19:23 The way we'll do it is what we did in the beginning. 19:25 Start with the left side okay and we stretch. 19:29 Now you can stay at this speed if you like. 19:31 Nancy, do you want to stay at this speed? 19:33 And then we'll gonna speed up, okay, speed up. 19:36 Want to get our heart rate back up. 19:37 Cardiovascular exercise 19:38 means that your heart rate is going up, okay. 19:42 Heart rate is going up. 19:43 And what we'll do is we'll repeat 19:45 some of the same exercises that we just did already. 19:50 Okay, this section is cardiovascular, 19:54 balance and strength. 19:56 I just want to remind you of the text that we began with, 19:59 "Wait on the Lord, be of good courage, 20:03 and He will strengthen your heart." 20:05 And so when I exercise I like to think of scripture. 20:08 Do you guys seem to think that scripture comes to your mind? 20:11 Oh, yes, no question. Almost a new way as you're exercising. 20:13 Yeah. Okay, now let's stand up. 20:16 And this is the last segment of our cardiovascular section. 20:19 And again the cardiovascular is designed 20:21 to increase your heart rate. 20:23 So let us first do the squats. 20:25 Squat, little fast like this. 20:32 Okay, good. 20:34 And then we'll do lateral extensions 20:35 beginning with the left leg, okay. 20:37 Up out, up out right, up to the left, up left leg, 20:45 out right leg, out left leg, out right leg, 20:50 good, excellent, excellent. 20:53 At home, now you can do this as slowly 20:55 as you want to do it as long as you moving, 20:58 moving is what we meant to be. 21:00 Our bodies were made to move. 21:02 So throw the ball out there, throw the ball out, 21:05 good, throw the ball out, good. 21:10 Okay, now we'll pause now and again, do again for three. 21:13 One, two, three, explode up. 21:16 One, two, three, explode up. 21:19 One, two, three, explode up. 21:22 One, two, three, extend at this last time. 21:26 Left side leg, left leg. 21:29 Left leg, left leg, good. 21:32 Okay, good. Excellent. 21:37 It's kind of fun, it's a ball, so it's kind of neat. 21:39 Okay, good. 21:41 Now we'll do sliding the ball again, 21:42 let's put the ball down, let's slide. 21:46 Okay, okay, very good. 21:52 And this is very good for your back. 21:55 You'll notice your back feels great, 21:58 because you really stretching it. 22:05 Okay, very good. 22:06 Okay, now let's pick up the ball again and this time 22:10 again we want to again return to our right side. 22:13 The right side, now we're going to go down. 22:15 Down and up, down up, down, arabesque now, down arabesque. 22:23 Now practice at home as you want to learn 22:25 to balance on the one leg. 22:28 Andi is doing the modified. 22:29 You can see Andi there doing the modified. 22:32 Okay, down up, down, good. 22:36 Now we'll sweep to the back on the next time, 22:39 sweep to the back and up 22:42 and stay with Andi for the modified. 22:47 Okay, let's speed up a little bit, speed up. 22:50 I can go in slowly. Andi is going slowly. 22:56 Okay, just get the leg up. 22:59 This is good for balance and for strength, 23:01 remember the whole time guess what you are doing, 23:04 you're squeezing this ball. 23:06 Good okay, let's turn to the left side. 23:10 Okay, same thing again, first just down, up 23:14 down up, down up, down arabesque, 23:19 down arabesque, good, very nice. 23:23 Down arabesque, very nice, okay. 23:27 Next time we'll sweep to the back, sweep to the back, 23:31 sweep to the back. 23:33 And look at Andi, she's again doing the modified. 23:40 Okay, very good, all right, that's good. 23:45 Now we'll do this core motion again and we'll do core motion. 23:51 Okay, this is very good 23:55 for your trunk, very good, okay. 24:01 Okay, now return to our right side. 24:04 On the right side we'll do that knee thing again. 24:07 The knee thing is were we go, in and out, okay. 24:11 Let's do that. 24:12 In slow and up, in and look at my sister, 24:18 she's got the leg just coming in just a little bit. 24:21 We've the knee all the way up the floor eventually, 24:24 this will also come-- very good, Andi 24:26 I like your modified, that's great. On the fly. 24:29 Okay, let's go little faster, little faster. 24:36 Very good. Okay. 24:43 Okay, let's turn to the front and do the core motion again. 24:46 Core motion, very good. 24:53 Okay, now stay on our left side. 24:57 We'll do that knee thing again. 24:59 Okay, so here we go, let's practice. 25:00 Knee in and up, knee in and up, 25:06 good, knee in up, in, 25:10 a little faster now, in up, 25:13 in up, in, good, in. 25:18 Okay. Okay, very good. 25:24 Now let's turn to the front. 25:26 One more time just want to do squeezing 25:27 the ball one more time and we'll just squeeze 25:29 the ball down and up, push really hard, push. 25:32 Last time for those biceps, 25:33 get those biceps involved, good push. 25:36 Okay, three times push and up, push up, 25:43 push up, push up, good now. 25:48 Let's do that last time we'll do this with the motion like this. 25:55 Okay, little faster. Andi will continue slowly. 26:03 Okay, I hope you're having a great time. 26:06 We're so glad you've chosen to join us for exercising today 26:10 and we hope that your body will feel stronger, 26:13 you'll have more balance, all right. 26:16 Okay, let's get the ball right in front. 26:18 We don't need the balls anymore, 26:20 but let's just them as we march a little bit 26:22 and we'll just hold march, 26:24 and then we eventually pull this down, 26:25 put this down at some place. 26:27 Let's just keep marching. 26:30 Thank you very much, all right. 26:33 We'll just keep marching. 26:34 We've been exercising a lot. 26:36 We burned a lot of calories and as we cool down 26:40 you can see even your heart rate is still up, 26:43 we're still glowing. 26:45 Glowing profusely, isn't that true? 26:49 I think that's the case we glowing profusely 26:51 but we feel good right? Yeah. 26:53 We've done something with our bodies 26:55 and that's a really nice thing. 26:56 Okay, then I'll do just a little bit of a side step to cool down, 26:59 side step, really slow, side step, good, side step. 27:05 Okay, very good. 27:10 I had a great time, you had a great time. 27:13 We got. You know, actually 27:16 when I first began doing the balance ball 27:18 I was really bad, I was always falling off, 27:20 I say you know, I can't do this, I really cannot do it. 27:23 As I said we are 55 years old, we're not really spring chickens 27:26 but we feel like spring chickens. Amen. 27:28 Makes all the difference in the word, 27:30 but the balance ball is something 27:31 I found to be so good for your trunk 27:34 and so I encourage you, if the first time 27:37 you get on that ball you fell like 27:38 I can't do this, I'm gonna fall off 27:40 this thing, I'm gonna break something, 27:41 just stick with it, go slowly but be safe also. 27:45 I want to thank all of you for joining us today 27:49 and hope that as you continue to pursue 27:52 health and fitness that God will richly bless your life, 27:56 spiritually, physically and mentally. 27:59 And thank you so much for joining us. 28:01 God bless you. |
Revised 2014-12-17