The following
program is designed
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to demonstrate simple workouts
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that you can use to
improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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Stay tune for Body and Spirit.
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Today's topic is going
to be fitness for women.
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Hello I'm Dick
Nunez, Wellness Director
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of the Black Hills
Health and Education Center.
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Welcome to Body and Spirit.
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Today's topic is
going to be women's fitness.
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Women today have been
given this sales pitch
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they are all supposed to
have a Barbie doll figure.
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And women go to extreme
measures to try and become fit.
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Lot's of diets, some even
become anorexic and bulimic
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and actually started
to destroy themselves.
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Unfortunately
since they diet so often,
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I see women often times
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partaking of things
they shouldn't need.
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Eating lots of
refined foods, quick foods,
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weight watchers type foods
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or just going for the microwave
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and putting
whatever they can in there.
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Not giving their bodies really
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what they need to
be fit and healthy.
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Also we see the fact
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that they don't
understand the exercise
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and how to exercise properly.
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And so they find
themselves in a vicious cycle.
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What do they supposed to do?
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How are they
gonna turn themselves
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in to the type of
body they want to have.
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So, today we're
gonna focus in on that.
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And try to talk a little bit
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about how women should be eating
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and how they should be
taking care of themselves.
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The Bible does tell
us, that all the we do,
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all the we eat, all the we drink
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shall be done to
the glory of God.
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When women decided to
take in beverages like pop,
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to whose glory
they are taking it in,
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has no nutritional value
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and the reality is it
starts harming their health.
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So we are gonna focus that,
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on that today
on Body and Spirit.
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So I think we are
ready, let's get started.
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And helping me out today
will be Martha and Susan.
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Okay, put it up on
chair there, thank you.
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Okay we always wanted to start
by loosening up a little bit.
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So Susan, let's
bring you up over here.
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We're just gonna swing
the arms around a little bit
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and just starts to loosen up.
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Okay, now let's
go the other way.
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Remember, stretching is a
means of getting flexible,
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but isn't
necessarily warming up.
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So when we warm up
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we just want to get
the blood circulating,
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get the joints
moving and let the body know
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that it's getting
ready to do something.
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Okay relax, okay. Are you ready?
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Why don't you come a
little closer together
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and I want you to get
down in push up position.
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We're gonna start
with some push ups.
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And we're gonna
do in the female form
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or you gonna be have
your knees on the ground.
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Now go ahead and
lower yourself down
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and push up, good.
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It's important to
have the shoulders,
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excuse me the hands just wider,
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little wider and shoulder
with, you are doing just fine.
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Okay keep going.
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The elbows go after the side,
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as we focus on the chest.
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Okay keep going
and another one, good.
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just keep wrapping it off now.
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Excellent, often
times women don't think
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they can do push ups
and in reality they can.
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Seen women do one hand push ups
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without any problem at all.
We won't do that today though.
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Okay, keep going.
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Let's see if you
can do five more.
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Okay and go down part
away and just hold it there
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and try to hold
it for 10 seconds,
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one, two, three, four, five,
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six, seven,
eight, nine, and ten.
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Excellent, good.
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Start to feel that
just a little bit. Yes.
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Okay, now we're
gonna stretch arm,
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now we're gonna reach back.
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And let the chest stretch.
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Okay, and reach across.
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This time we're
gonna stretch the back.
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Okay, and reach back again.
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Feel that stretch.
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And when you come forward,
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you wanna wrap
around and stretch the back.
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Okay, good.
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Now we're gonna train the back,
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the upper back area.
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That's the area that
women often times neglect
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and they start to get
this forward head tilt
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and they start to
loose their posture.
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And as they grow older
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that forward head
tilt leads to more problems
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in their upper thoracic area.
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You ever seen a
lady who gets this
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rounded affect on their upper,
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right underneath their
neck is called dowager's hump.
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We don't want that, do we?
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So we like to do
whatever we can to avoid it.
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And one of the
things to do is to make sure
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the muscles in
between your scapula,
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those two triangular
shape bones in your back
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also known as
the shoulder blades.
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All those muscles
are inline around that.
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We want to make those strong.
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So, what we're gonna do
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is we're gonna
bend over, reach out,
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we're gonna
grab our wrist, okay.
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Once you have
your, take your hand like
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you're gonna shake
somebody's hand, okay.
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We're gonna pull back and
then you will reach back out.
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Now we are
supplying the resistance here.
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So we pull back
and pull back out.
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Okay, we want to
tuck it right back
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in to right straight back.
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Want to make the movement
just as simple as possible.
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It's kind of we're
starting a lawn mover.
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Okay, keep going.
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And you dictate
how hard you work,
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fight it and pull it out.
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And the whole time you're
doing you think about squeezing
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the shoulder blade back.
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Okay let's do five more.
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And two more.
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Good, okay.
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Now we're gonna switch.
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Grab your hand and pull.
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Okay, going, keep going.
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We're gonna try
to do 20 of them,
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bend your knees just slightly.
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Okay, you wanna
feel it back in here,
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good, excellent, okay.
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How you're doing here? Good.
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Okay.
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You're looking like
champs already, good.
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Okay let's try and do five more.
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Excellent, good.
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Other thing I find
women do often times
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is they baby
themselves though their workout.
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We're not gonna do that today.
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We're gonna make sure we
get a good workout in, okay.
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Let's put the arms out.
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Now we're gonna draw
a little tiny circles.
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We wanna keep the arms straight.
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And now we are gonna do
is we're gonna make those
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circles little bigger.
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Now we're gonna
make those circles small.
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And now big again.
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And now small.
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Okay, now we're
gonna go backwards.
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And as you go backwards,
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you want to think about
those shoulder blades again.
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Trying to work the
muscles in between there.
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Now let's make it bigger.
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Okay, let's keep it going,
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make it small again.
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There are 16
muscles on each side,
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attach in to the
shoulder blades on each side.
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So we have incredible complex
network of muscles back there.
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Okay, bigger still.
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Okay, tighten it up.
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Okay, and go
back to front again.
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In fact, when you
study anatomy, physiology
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just becomes really evident
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that there is a
divine creator in there.
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You look at the average body
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has 50 to 60,000 miles
of blood vessels in it.
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And that's
incredible, and then you
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take all the strands of DNA,
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you can go to the
sun and back five times,
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that's 93 million
miles away one way trip,
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all that in a
average human body.
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Okay now tighten it up again.
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Keep those arms up.
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My arms are up
here nice and high,
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what's happening to you? My
arms are heavier than yours.
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Okay.
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Okay may we
better just hold it here,
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okay, nice and level, oh, good.
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Nice and level. We're gonna
hold it for thirty seconds.
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What do you
think? We can make it.
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Maybe.
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Want to be confident,
yes, we're gonna make it.
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Yeah, let's go for a minute.
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No we don't do
that, ten seconds.
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Keep hanging in there.
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And there is twenty.
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one, two, keep
them up, three, four,
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it's gonna feel good
when you put them down
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six, seven, eight, nine, down.
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Oh, you felt that. Yes.
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Okay. Now let's draw
the arms up like this.
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Okay, we're
gonna go up and down,
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this will help
stretch it out a little bit
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and also it tries
to bring into affect
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the Trapezius muscles which
are these muscles right here.
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They come off
each side of the neck,
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Trapezius is a long
muscle starts up in your skull
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and goes all
the way down to T12,
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so it goes way down your back.
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Okay. Let's keep the elbows up.
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Push down. Good.
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Okay. Let's try and do ten more.
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This is another
excellent exercise
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to keep our posture good.
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Anybody tell you
to sit up straight
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and have a good posture.
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And then we always
have to think about it.
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Well, when you
exercise on a regular basis
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you don't need to think
about it. It just happens.
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Okay, good. Relax.
00:10:48.57\00:10:51.14
Let's stretch
your shoulders out now,
00:10:51.17\00:10:52.72
just bring your arm across,
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grab your back behind the elbow.
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There you go right in here.
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There you go.
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Okay. Keep holding it.
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Okay. Let's
switch the other side.
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I think we don't
have three arms, huh.
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Okay. Back sometimes really sad
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when we watch a lot
of young people today,
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and how badly they slouch.
00:11:21.26\00:11:23.35
Because it's
gonna catch up with them
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before it's too long.
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Hold on for five more seconds.
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Okay. Good. And relax.
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All right. Now I want to
stretch the upper back area.
00:11:35.45\00:11:39.12
We're gonna grab an
elbow like this and pull back.
00:11:39.13\00:11:41.33
Okay. Now the other side.
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Feel that stretch.
00:11:53.83\00:11:54.83
Five more seconds.
00:12:03.59\00:12:04.59
Okay. Good.
00:12:07.65\00:12:08.73
Now we're gonna do some biceps,
00:12:08.74\00:12:09.82
we're just
gonna have the arms up
00:12:09.83\00:12:12.01
and we're gonna
flex them down like this.
00:12:12.02\00:12:15.16
It's like we're in a
body building contest. Okay.
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Squeeze them
down, reach out. Good.
00:12:18.79\00:12:23.62
and you dictate
how hard you work here.
00:12:23.63\00:12:25.62
I found back when I was involved
in bodybuilding years ago
00:12:28.45\00:12:31.02
after doing
this for a long time.
00:12:31.03\00:12:32.78
It actually made
you really tired.
00:12:32.79\00:12:34.40
So I found that we could
just take the same exercise
00:12:34.41\00:12:36.72
as we did in
bodybuilding in the posing
00:12:36.73\00:12:39.25
and really good workouts just
by concentrate on reflection
00:12:39.26\00:12:43.61
as we do it, in fact,
anytime I do this exercise
00:12:43.62\00:12:46.36
I always feel a
lot in my biceps.
00:12:46.37\00:12:48.58
Okay. We'll see how
you're doing, keep going,
00:12:53.22\00:12:56.57
keep the elbows up,
you wanna bring the wrist.
00:12:56.58\00:12:59.90
There we go.
00:12:59.91\00:13:00.96
Okay, good.
00:13:06.20\00:13:07.85
Feel those
biceps flex each time.
00:13:07.86\00:13:09.52
There you go.
00:13:12.93\00:13:14.00
Okay. Five more.
00:13:15.51\00:13:16.59
And Two more.
00:13:22.30\00:13:23.31
Good job. All right.
00:13:25.57\00:13:26.86
Now what we're going to do is
we gonna work the tricep area,
00:13:27.30\00:13:29.50
and what we're gonna do that is
00:13:29.51\00:13:30.85
we're gonna
just brace our wrist,
00:13:30.86\00:13:34.15
we're gonna push down and
then bring it back up. Okay.
00:13:34.16\00:13:38.91
Now try and push all
the way down straight
00:13:38.92\00:13:41.62
and make yourself work.
00:13:41.63\00:13:42.82
Give your self
some good resistance
00:13:42.83\00:13:44.46
and then pull yourself back up.
00:13:44.47\00:13:47.64
Try and focus on the
tricep going, keep going.
00:13:47.65\00:13:50.18
See how you're doing
here, focus right in here.
00:13:50.19\00:13:54.15
Good. Oh, excellent.
00:13:54.16\00:13:56.71
Feeling it back there. Okay.
00:13:56.72\00:13:58.67
Things were quivering and
jumping around back there.
00:14:02.31\00:14:05.14
That's good. You want
those fiber's contracting,
00:14:05.15\00:14:06.89
Okay. Let's do five more.
00:14:09.93\00:14:11.22
Okay. And two more.
00:14:16.62\00:14:17.67
Excellent. Okay.
00:14:20.07\00:14:21.49
Let's switch over
the other side now,
00:14:21.50\00:14:24.66
nice steady press all
the way to the bottom,
00:14:24.67\00:14:27.76
want to turn the
hand a little bit more
00:14:33.51\00:14:35.13
so it's like you're shaking
somebody's hand, there you go.
00:14:35.14\00:14:37.67
And ten more. Work it hard.
00:14:41.37\00:14:44.42
Force your body to
go through the motion,
00:14:44.43\00:14:47.01
give yourself
some good resistance.
00:14:47.02\00:14:49.19
And three more.
00:14:53.89\00:14:55.04
Okay. One of the
areas that women are always
00:14:59.42\00:15:02.56
wanted to focus on
is their hips and thighs
00:15:02.57\00:15:05.56
and that region there.
00:15:05.57\00:15:06.91
So we're gonna
do that now. Okay.
00:15:06.92\00:15:08.67
And the way we're gonna do that,
00:15:08.68\00:15:09.74
we're gonna do an
exercise, it's very beneficial
00:15:09.75\00:15:12.09
but also little bit
difficult that's squat.
00:15:12.10\00:15:15.27
Now everybody thinks they might
not have squat down properly,
00:15:15.28\00:15:17.58
but the reality is they don't,
00:15:17.59\00:15:19.69
when I ask people to squat
00:15:19.70\00:15:21.47
their first motion usually is
00:15:21.48\00:15:23.21
they wanna push
their knees forward,
00:15:23.22\00:15:24.88
and their toes come up.
00:15:24.89\00:15:26.12
And that's wrong we
don't want to do that.
00:15:26.13\00:15:27.98
When we squat
down you've ever heard
00:15:27.99\00:15:29.28
the old saying "Use your legs".
00:15:29.29\00:15:32.19
Well, in reality
that's very important
00:15:32.20\00:15:34.30
'cause when you bend
down to pick something up,
00:15:34.31\00:15:36.48
you want to use your
legs in order to pick that up.
00:15:36.49\00:15:39.70
But you want to have
your body squat down properly
00:15:39.71\00:15:42.62
If you jitter forward like this,
00:15:42.63\00:15:44.35
you're not going to
get the benefit you want
00:15:44.36\00:15:46.11
like you would if you
had a proper position.
00:15:46.12\00:15:48.28
So when we squat
down the first thing we do
00:15:48.29\00:15:50.82
is we push our hips back.
00:15:50.83\00:15:52.98
And we push our hips
back and when we sit back
00:15:53.76\00:15:56.05
and we don't want our knees
to go over our feet at all.
00:15:56.06\00:15:58.56
And so we cross our
arms across the chest,
00:15:58.57\00:16:01.39
now when we do our squat
00:16:01.40\00:16:02.82
normally we're gonna have
a stand just a little wider
00:16:02.83\00:16:05.89
than shoulder width with the
toe's turn out just slightly.
00:16:05.90\00:16:09.09
But we're gonna
go even wider still
00:16:09.10\00:16:11.58
because we're gonna
do a series of squats,
00:16:11.59\00:16:13.47
this going to
train your entire leg,
00:16:13.48\00:16:15.27
we're gonna the first set
is gonna work the inner thigh,
00:16:15.28\00:16:19.16
Okay. So we're gonna start
squatting down and back up.
00:16:19.17\00:16:24.10
Push your hips back and go
down little deeper if you can.
00:16:24.11\00:16:28.46
This is an excellent exercise
00:16:30.23\00:16:32.52
also for toning the
gluteus maximus area.
00:16:32.53\00:16:35.64
Nothing hits that area
like doing some squats.
00:16:35.65\00:16:39.29
Maybe you want to step
back even a little further.
00:16:39.30\00:16:42.24
Good. Push your hips back. Okay.
00:16:42.25\00:16:45.79
Let's get you both up,
00:16:45.80\00:16:46.79
I mean, up
position, okay, now down,
00:16:46.80\00:16:48.65
try and get some more unison.
00:16:48.66\00:16:51.13
Okay, and down.
00:16:51.14\00:16:52.42
And down. Pushing the hips back.
00:16:54.49\00:16:57.33
We'll do five more like that.
00:16:59.18\00:17:00.72
Down little bit deeper. Good.
00:17:05.05\00:17:08.23
And now if you cant go
this far down, that's okay.
00:17:08.24\00:17:10.44
Now bring the feet
in a little bit closer.
00:17:11.97\00:17:14.05
Okay. You don't want to turn
that quite that drastically,
00:17:15.25\00:17:17.90
get your feet
apart a little bit more,
00:17:17.91\00:17:20.27
get your feet apart, just okay.
00:17:20.28\00:17:22.42
Okay. Now squat.
00:17:23.52\00:17:25.52
Again push the hips back.
00:17:25.53\00:17:27.70
Okay. Now push back.
00:17:27.71\00:17:30.50
Body down.
00:17:30.51\00:17:32.29
Good.
00:17:34.93\00:17:36.46
If we get strong
enough we can become catchers
00:17:42.42\00:17:43.94
on a baseball team. How's that?
00:17:43.95\00:17:45.89
That sounds fun. Yeah. Yeah.
00:17:47.08\00:17:48.55
Five more.
00:17:50.18\00:17:51.25
and one more time.
00:17:59.03\00:18:00.11
Okay. Lets bring
the feet in close now.
00:18:01.59\00:18:04.80
Okay. And squat down some more.
00:18:04.81\00:18:07.29
We'll do fifteen more like this,
00:18:09.26\00:18:11.90
push your hips
back as you squat down,
00:18:11.91\00:18:14.71
hips back and chest up.
00:18:14.72\00:18:17.85
Now we're hearing a little more
of the outside of the thighs,
00:18:22.29\00:18:24.46
we're bringing
the legs in closer.
00:18:24.47\00:18:26.28
Trying to feel it yet?
00:18:30.52\00:18:31.76
We will.
00:18:34.12\00:18:35.17
Okay. Now we're
gonna go down on hold.
00:18:40.08\00:18:43.44
We're gonna try and
hold this for thirty seconds.
00:18:43.45\00:18:45.42
Remember I'm a lot
older than both of you.
00:18:46.89\00:18:49.47
So if I can do it,
you can do it, right?
00:18:49.48\00:18:51.20
Hang in there.
00:18:54.31\00:18:55.52
That's ten.
00:18:57.83\00:18:59.38
Or do I count slow?
00:18:59.39\00:19:00.64
And there's twenty,
one, two, three, four,
00:19:05.99\00:19:11.07
five, six, seven,
eight, nine, and ten.
00:19:11.08\00:19:16.73
Felt that, huh? Yeah. Okay.
00:19:17.92\00:19:20.70
Go ahead and lay down on
your sides on the floor there
00:19:21.73\00:19:24.46
with your head up this way.
00:19:24.47\00:19:25.81
Okay. I want you to
grab a hold of an ankle
00:19:28.64\00:19:31.88
and just pull your
leg back. Like this.
00:19:31.89\00:19:34.51
There we go.
00:19:37.35\00:19:39.03
Okay. Go on lay
down a little more.
00:19:39.04\00:19:40.56
Okay. Just wanna feel that
stretch in the quadricep area.
00:19:42.35\00:19:45.44
Do you feel that?
00:19:49.44\00:19:50.44
And hold that for
about five more seconds.
00:19:51.18\00:19:53.66
Okay. Shift over
to the other side.
00:19:57.24\00:19:59.03
The more flexible you become,
00:20:08.93\00:20:10.26
sometimes you
have to even come back
00:20:10.27\00:20:11.93
a little further there. Good.
00:20:11.94\00:20:15.45
Pretty important to
keep those legs flexible.
00:20:17.12\00:20:19.30
Okay, let's go
five more seconds.
00:20:23.05\00:20:24.98
Okay, relax. Lay on your back.
00:20:29.74\00:20:34.04
Now bring one leg up straight.
00:20:34.05\00:20:36.30
Okay, you want to work
on stretching that back,
00:20:38.41\00:20:39.97
grab behind the leg
00:20:39.98\00:20:41.51
or you can grab
up around your calf
00:20:41.52\00:20:43.40
and pull back. Good.
00:20:43.41\00:20:46.54
Now if you have to just grab
behind the knee, that's okay.
00:20:47.46\00:20:50.57
Both these girls
are pretty flexible,
00:20:50.58\00:20:51.94
so they are able to
get a little further up.
00:20:51.95\00:20:53.68
Okay, and hold that
for a nice steady pull.
00:20:55.19\00:20:57.78
The thing we
always wanted to avoid
00:20:57.79\00:20:59.09
is we don't want to do
any bouncing when we stretch,
00:20:59.10\00:21:01.36
because you can pull
a muscle by doing that.
00:21:01.37\00:21:03.40
Five more seconds.
00:21:06.03\00:21:07.33
Okay, relax.
00:21:10.39\00:21:11.70
Get to the other side now.
00:21:11.71\00:21:13.07
And pull it way back. Good.
00:21:17.10\00:21:19.83
Nice steady stretch.
00:21:23.91\00:21:25.12
Five more seconds.
00:21:27.28\00:21:28.66
And relax.
00:21:31.48\00:21:33.07
Now another thing that
people like to do a lot.
00:21:33.96\00:21:35.97
You look pretty
comfortable there,
00:21:35.98\00:21:36.99
you want pillows and blankets,
00:21:37.00\00:21:38.09
what do you want here?
00:21:38.10\00:21:40.28
Okay we're gonna do
some abdominal work now.
00:21:40.29\00:21:43.58
So I want you
to bend your knees,
00:21:43.59\00:21:45.17
but your feet is
still gonna be on the floor.
00:21:45.18\00:21:47.79
Now we're gonna put
the hands behind the neck,
00:21:47.80\00:21:50.05
not the head, the neck.
00:21:50.06\00:21:51.70
The reason why we do the neck
00:21:51.71\00:21:52.68
is because if you
put your hand behind the,
00:21:52.69\00:21:54.38
hands behind your head,
00:21:54.39\00:21:55.55
people sometimes
pulling their head
00:21:55.56\00:21:56.74
they can hurt their vertebrae,
00:21:56.75\00:21:58.48
or if they just
don't support it all.
00:21:58.49\00:22:00.73
Once again they can hurt
their vertebrae in their neck
00:22:00.74\00:22:03.80
because they don't
have any stability.
00:22:03.81\00:22:05.60
So if we put the
hands behind the neck,
00:22:05.61\00:22:07.36
then we have a good base
00:22:07.37\00:22:08.45
and we're not
gonna hurt ourselves.
00:22:08.46\00:22:09.94
When we do an abdominal crunch
00:22:09.95\00:22:11.17
the thing to remember
is our abdominal muscle
00:22:11.18\00:22:13.47
has a four inch range of motion,
00:22:13.48\00:22:14.91
it goes from, the
muscle goes from here
00:22:14.92\00:22:16.62
down to here and
just goes like this.
00:22:16.63\00:22:18.74
Okay, so that's
all we're trying to do
00:22:18.75\00:22:20.08
while you're laying down.
00:22:20.09\00:22:21.58
It's important
whenever we do abdominal work
00:22:21.59\00:22:23.82
not to as we come forward.
00:22:23.83\00:22:25.56
Because we don't
want large abdominal wall,
00:22:25.57\00:22:27.42
so guess I think it do to you.
00:22:27.43\00:22:29.29
Okay, and so
what we want to do is,
00:22:29.30\00:22:31.25
we want to encourage
the muscles to be in.
00:22:31.26\00:22:33.59
so we're gonna
blow out and crunch out.
00:22:33.60\00:22:36.29
And when you do the crunch,
00:22:36.30\00:22:37.35
you want your chin
up like you want to try
00:22:37.36\00:22:39.72
and touch your
chin to the ceiling.
00:22:39.73\00:22:40.88
If you can do that we'll give
you a million dollars, okay.
00:22:40.89\00:22:43.37
Okay, crunch up.
Good and back down.
00:22:43.38\00:22:47.87
Kind of just
repetition after repetition,
00:22:47.88\00:22:50.30
let's try and do twenty
of them. Okay, go ahead.
00:22:50.31\00:22:52.88
Okay, little faster, Susan.
00:22:56.99\00:22:59.98
Okay, come up
just little further.
00:22:59.99\00:23:03.22
There you go. Good.
00:23:03.23\00:23:05.86
You're looking
real good. keep it up.
00:23:05.87\00:23:07.98
Okay, let's do six more.
00:23:12.16\00:23:13.84
One, two, three,
00:23:13.85\00:23:18.42
four, five, six,
00:23:18.43\00:23:22.07
you're doing so
good we can do some more.
00:23:22.08\00:23:23.44
Okay, bring the
feet off the ground.
00:23:23.45\00:23:25.16
Keep your knees bent.
00:23:26.37\00:23:27.42
Now just cross
your feet at the ankles,
00:23:27.43\00:23:29.64
okay, and do some more.
00:23:29.65\00:23:30.89
Good.
00:23:32.17\00:23:33.23
Excellent.
00:23:38.27\00:23:39.36
You put the neck
and chin up high,
00:23:40.93\00:23:42.60
exhale, crunch through
them pushing the lower back
00:23:42.61\00:23:45.26
to the carpet as you do it.
00:23:45.27\00:23:46.78
Trying to feel
that yet, ten more.
00:23:50.59\00:23:52.99
Doesn't have to be complicated.
00:23:55.21\00:23:56.66
We can get a lot of
affect on our exercise
00:23:56.67\00:23:59.44
if you just take it
slow and gradual and,
00:23:59.45\00:24:02.68
and make sure we
do the form proper.
00:24:02.69\00:24:05.58
Okay, that goes
about enough now.
00:24:09.92\00:24:11.44
Legs straight up.
00:24:11.45\00:24:13.18
Okay, now we can do some more.
00:24:13.19\00:24:15.35
Is that
straight? Here we go. Up.
00:24:15.36\00:24:18.53
This does has a little
different affect to it.
00:24:23.86\00:24:26.88
If you want somebody to
push down your legs to it,
00:24:26.89\00:24:29.01
you can make it
even harder still.
00:24:29.02\00:24:30.81
We won't do that
right now though.
00:24:30.82\00:24:32.56
Have you gone tired there?
Okay, you go ahead and rest.
00:24:40.92\00:24:43.83
Okay, you do ten more.
00:24:43.84\00:24:46.17
Good, oh yeah, you are
doing like a champ there.
00:24:46.18\00:24:48.63
And three more.
00:24:52.77\00:24:54.09
Excellent.
00:24:56.72\00:24:57.82
Okay, now turn
over on your abdomen.
00:24:57.83\00:25:01.13
If I wanna
stretch those muscles out.
00:25:01.14\00:25:02.62
Now keep your
pelvis on the ground.
00:25:02.63\00:25:04.13
but push up under
your hands, there you go.
00:25:04.14\00:25:07.70
So you feel a stretch in
your abdominal wall there.
00:25:07.71\00:25:11.13
Okay, now let
yourself back down.
00:25:15.66\00:25:17.77
Put your hands behind your back.
00:25:17.78\00:25:20.17
And you got to lift
your chest up and back down.
00:25:20.18\00:25:23.85
Okay up and down, and
some repetitions there.
00:25:25.61\00:25:29.10
That's a tough one
for you there Martha.
00:25:33.95\00:25:35.50
Yes. Okay.
00:25:35.51\00:25:36.93
Now let's go eight more,
00:25:42.74\00:25:44.09
one, two, three, four,
00:25:44.10\00:25:49.57
five, six, seven, eight.
00:25:49.58\00:25:54.02
Good. Back on the feet.
00:25:54.03\00:25:55.19
Now we're just gonna
do a nice trunk rotation,
00:25:59.14\00:26:02.07
turn and turn
00:26:02.08\00:26:05.37
and turn, again turn.
00:26:08.19\00:26:13.87
Let's do two more each way.
00:26:13.88\00:26:15.45
And good.
00:26:22.98\00:26:24.58
Okay, ladies,
thank you, well done.
00:26:24.59\00:26:28.20
Okay, you go on back there now.
00:26:28.21\00:26:31.55
Whenever we do exercise,
we always want to make sure,
00:26:32.06\00:26:34.24
we warm up with an exercise,
and also do a cool down.
00:26:34.25\00:26:37.89
It's important to allow
the body's muscles to help
00:26:37.90\00:26:40.27
the heart as it keeps going
00:26:40.28\00:26:41.59
to the pumping
process after stimulating it.
00:26:41.60\00:26:44.59
What we've done is
just a simple work out
00:26:44.60\00:26:46.24
that anybody can do.
00:26:46.25\00:26:47.70
It's beneficial
for both men and women.
00:26:47.71\00:26:49.70
But I want women to
realize that they can work
00:26:49.71\00:26:51.91
a lot harder than they think.
00:26:51.92\00:26:53.26
Often times they
hold themselves back,
00:26:53.27\00:26:55.50
in fact, often times when I was
in the Athletic Club industry,
00:26:55.51\00:26:58.31
I would show women a program
00:26:58.32\00:27:00.31
and I say do 50
pounds for 10 repetitions.
00:27:00.32\00:27:02.79
Six months later I come back
and she said I'm getting bored
00:27:02.80\00:27:06.59
and I said what you're doing.
00:27:06.60\00:27:07.78
She goes, I'm still
doing 50 pounds for 10,
00:27:07.79\00:27:09.48
because you didn't
tell me to do anymore.
00:27:09.49\00:27:10.83
Now the men on the other
hand were just the opposite,
00:27:10.84\00:27:13.07
I would give
them something to do
00:27:13.08\00:27:14.32
and they think well if he
told me to do 10 I'll do 20.
00:27:14.33\00:27:16.81
And they ended up burning
00:27:16.82\00:27:18.00
themselves out or
hurting themselves.
00:27:18.01\00:27:19.58
Well, we want to
take it gradually,
00:27:19.59\00:27:21.03
we want to have intelligence
on our exercise program
00:27:21.04\00:27:23.73
and above all we
want to make sure
00:27:23.74\00:27:25.36
we realize that
by regular routine,
00:27:25.37\00:27:27.82
we're gonna get the
affect and shape we want.
00:27:27.83\00:27:30.38
We don't need to
go on crazy diets.
00:27:30.39\00:27:32.04
In fact, dieting only makes
you loose wrong type of weight
00:27:32.05\00:27:35.06
makes your metabolism go down
00:27:35.07\00:27:36.89
and makes it that much harder
00:27:36.90\00:27:38.02
for you to really get in shape.
00:27:38.03\00:27:39.80
Regular
consistency is the big key.
00:27:39.81\00:27:42.25
Get lots of water, eat properly
00:27:42.26\00:27:43.85
and train all
for the glory of God.
00:27:43.86\00:27:45.56
You can do all things for Christ
00:27:45.57\00:27:46.71
who strengthens you. God bless,
00:27:46.72\00:27:48.11
we'll see you next time.
00:27:48.12\00:27:49.28