The following program
is designed to demonstrate
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simple workouts 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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Stress is blamed by
millions for causing
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various problems in their life.
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Let's explore stress
next on Body and Spirit.
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Hello, I'm Dick
Nunez, exercise physiologist
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and Principal of Miracle Meadows
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and Mount State Leadership
Academy in West Virginia.
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Welcome to Body and Spirit.
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Today we're gonna be
talking about an age old problem
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we hear about so
often now. It's stress.
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Actually stress
can be a good thing
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if it's put in
proper perspective.
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It keeps us alert,
it keeps our body going.
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And actually
exercise is a stress,
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but again it's a good stress.
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It actually helps
us to be able to handle
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the stress-related
hormones that come--
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when there really is a
powerful stress coming our way.
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Oh, sure, we know that if
somebody's in constant stress,
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it can cause problems
with their immune system
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and later on
cause various diseases.
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Also through laboratory
studies using rats and so forth
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they find if they really
put him in a hopeless situation
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and cause
immense amount of stress,
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then certainly
their lifespan goes down.
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The amount of
illness they get goes up.
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But we also find that
by getting regular exercise
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and certain little practices
we can put in our life,
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we can
drastically reduce stress.
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So we're gonna
talk about that today
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as we get into our program.
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I think we're ready get started.
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Helping me out today will
be Rick, my son, and also Will.
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They're students at the
Mount State Leadership Academy.
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The workout today will be
designed to work with stress.
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And so we're gonna start
by just gradually loosening up
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by just easily
circling our arms around.
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Hopefully as you go through
this workout today you'll find
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that you'll be much more relaxed
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after it's all over with.
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Exercise doesn't
always have to be fun,
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but it should make you
feel good after it's over.
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All right, let's
go the other way.
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There are many, many factors
in stress. One thing is just
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having a healthy
adaptation to our environment.
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Being able to
handle situations properly.
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Don't just ignore
things that come in your way,
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take care of them.
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Let's do a few more.
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Good, okay, let's
squeeze the hands in the middle.
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And we're gonna turn
and we're gonna push out
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and draw it back.
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You control how hard you work,
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the harder you push the
more you'll get out of it.
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Also we find that
a healthy lifestyle,
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by proper eating habits,
getting a lot of exercise,
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drinking a lot of
water, getting the sunshine.
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Being temperant, getting air,
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rest and the course of
vital part of trust in God
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is also very
important to eliminating stress.
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Let's do about ten more.
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We also find that if
you have a goal in life
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that is for the good of
mankind, helping people out
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drastically reduces our
stress as we think about others
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instead of always
thinking about ourselves.
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Okay, let's do
about two more here.
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Okay, now we're
gonna turn our hands,
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we gonna go side to side.
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Keep your body square
and just bring it across,
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so you feel it in your chest.
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Another thing we find
that help reduce stress
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is being organized.
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Too often, people live
their life in total chaos.
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We find if we're organized
and have a definite game plan
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it helps
immensely with our stress.
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Keep going.
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Let's go five more each way.
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There's one, two
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and three, four.
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One more time. And five.
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Okay, let's push up over head.
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Bring it back down, now
pressed all the way down.
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Bring it back
up, press over head.
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Keep the tension on.
Now all the way down.
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Bring it up.
Press up, bring it down.
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Push down. Keep going.
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We're gonna do three more.
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There's one, and two,
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last one and three, good.
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All right, let's stretch back.
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Stretch the chest.
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All right, bring it across.
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Pull your shoulder blades apart.
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All right again back
stretching your chest,
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and bring it across.
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All right, good.
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Rick, can we get
our towels please?
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All right, what we're
gonna do is take our towels.
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We're gonna pull them apart
and bring them up over head
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and pull back down.
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As you're doing this, we're
focusing on the upper back area
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around the shoulder blades
and we're also focusing on
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pulling the
towel out as we do it.
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Okay, keep going.
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So we should feel it
down on to this region
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as we're pulling over.
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Try and push, shoulder
blades always look good.
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Good, keep going.
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And other thing we find
to be very helpful in stress
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is dwell upon good things.
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Bible tells us to
dwell upon whatever is good,
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whatever is
lovely, whatever is pure,
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whatever is
uplifting, those are the things
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we should be dwelling upon.
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As we dwell, so we become.
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Good, keep going.
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Keep it slow and controlled.
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Focus on the
muscles you're working.
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Let's go 10 more.
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Good, that's three,
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and four, five,
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six, seven, good.
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Starting to get
tired there, Will?
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Eight, two more, nine.
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Pull that up over your head.
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Now tip from side to side.
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Keep your arms
straight and back.
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Let's go with your arms.
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Good, pull back and forth.
There you go, that's good.
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Good, keep your arms
straight as possible.
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And we're gonna
do 10 more each way.
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One, two, and
three, good and four.
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Keep your arms straight.
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Five, six,
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seven, eight, nine.
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One more time, and 10.
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Good, I'll take the towel.
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Okay, let's stretch that
area. Reach up over your head,
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get a hold of
your elbow and pull.
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Hold that.
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Each stretch we
wanna hold between
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10 seconds and about 20 seconds.
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And 10 more seconds.
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One, two, three, four,
five, six, seven, eight,
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nine and ten, switch.
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Another thing in
helping reducing stress
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is not worrying about tomorrow.
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You ever worry
about tomorrow, Will?
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-Yeah. -Do you?
How about you, Rick?
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-Kind of. -Kind of? Okay.
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They're teenagers still.
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If they're worrying
about tomorrow that's not good.
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All right, let's go
for about 10 more seconds.
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One, two, three, four,
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five, six, seven, eight,
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nine and ten, good.
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Okay, let's take a deep
breathe through the nose,
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out through the
mouth, and through the nose,
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out through the
mouth, one more time.
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In and out.
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Good, deep breathing
is a very important aspect
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of helping us relax.
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Often times, we find if
we're really stressed out,
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and we just take a
nice few deep breaths
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that it'll help relax us.
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Let's take our
towels back again.
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I want you to grab the end.
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Like you're grabbin' a
knob on a baseball bat.
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Get your hands about
16 inches apart from it
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and go up and down.
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Let's do 20 and then switchover.
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That's three, four, five, six,
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seven, eight,
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nine, good ten, ten more.
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One, and two,
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three, four, five.
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Keep your arms straight.
Six, seven, eight, nine.
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One more time and 10 good.
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All right, grab the
knob from the other side.
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Okay, and up, and up, and up.
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As you're doing your exercises
you wanna keep your chest up.
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That should be
important in all exercise.
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There's little bony process
called the xiphoid process
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underneath the sternum
you want to think about
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having that up as
you do your exercise.
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If you keep your chest up,
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you're always in
a proper position.
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Ten more.
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And lot of people stress
is caused by poor circulation,
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poor posture.
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So by getting stronger
and keeping yourself upright
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you certainly can help that.
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Exercise produces endorphins.
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And endorphins give
us that euphoric feeling
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that would be very
expensive to get medically
00:11:06.91\00:11:09.32
and now we can get it
naturally just by working out.
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Okay, having so much fun.
00:11:12.92\00:11:15.38
Okay, all right, now
we're gonna take our towel.
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Take it like a knob
again. Grab right underneath it.
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We're gonna pull
up and draw back down.
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Pull up draw down.
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Keep the elbow up.
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Try and reach all the way down.
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Okay, let's try 20 of those.
00:11:32.80\00:11:34.83
Good, focus on
the trapezius area
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in the back of the
shoulder as you do this.
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Reach all the way down.
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Good, reach all the way down.
00:11:48.83\00:11:50.56
We're at 14, 15, 16, 17,
00:11:53.53\00:12:00.83
18, 19, one more time, and 20.
00:12:00.84\00:12:04.61
Good, switch to the other side.
00:12:04.62\00:12:05.91
That's right, 20 again.
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Keep in control, not too fast.
00:12:10.71\00:12:12.92
Three, four,
five, reach way down.
00:12:12.93\00:12:18.44
Six, seven, eight, nine, ten.
00:12:18.45\00:12:26.28
Good, 11, 12, 13,
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14, 15, good.
00:12:32.59\00:12:36.28
16, 17, 18, two more, 19 and 20.
00:12:36.29\00:12:43.92
All right, let's
take our towel like this.
00:12:43.93\00:12:46.46
Let's go and grip it that way.
00:12:47.68\00:12:49.60
And just pull apart steady.
00:12:49.61\00:12:51.93
Pull, pull, pull,
keep pulling that,
00:12:51.94\00:12:55.64
keep the tension on there.
00:12:55.65\00:12:56.64
Pull, pull it, pull it.
00:12:58.22\00:13:00.51
Keep pulling.
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Ten more seconds.
00:13:05.38\00:13:07.15
One, two, three, four,
00:13:07.16\00:13:11.36
five, six, seven,
eight, nine and ten.
00:13:11.37\00:13:17.30
I'll hold your
towel for a moment.
00:13:17.31\00:13:19.53
Stretch your
shoulder, bring your arm across.
00:13:19.54\00:13:21.76
Grab behind the elbow and pull.
00:13:21.77\00:13:24.57
Let's hold that
for 10 more seconds.
00:13:31.27\00:13:33.39
One, two, three, four, five,
00:13:33.40\00:13:38.47
six, seven, eight, nine, ten.
00:13:38.48\00:13:43.64
Good and cross.
00:13:43.65\00:13:46.40
Another very vital component
00:13:46.41\00:13:47.69
in reducing
stress is a prayer life.
00:13:47.70\00:13:49.74
Medical science has shown that
people have regular prayer life
00:13:49.75\00:13:53.18
will have much reduced
stress and much better health.
00:13:53.19\00:13:56.23
And that goes far
beyond meditation.
00:13:56.24\00:13:57.91
Meditation has not
been found to be near
00:13:57.92\00:14:00.08
as beneficial as a
natural prayer life.
00:14:00.09\00:14:03.55
Okay, keep going
five more seconds.
00:14:03.56\00:14:06.07
Two, three, four, five.
00:14:06.08\00:14:09.46
Okay, here's your towel back.
00:14:09.47\00:14:11.48
Let's drape it
over the thumb side.
00:14:12.66\00:14:15.24
Grab right underneath the hand
00:14:15.25\00:14:17.04
and we're gonna do
some curls, up and down.
00:14:17.05\00:14:19.78
Again we're gonna
focus on doing 20 of them.
00:14:23.57\00:14:26.34
I find that 20 repetitions,
00:14:29.86\00:14:32.22
especially doing it like this
is a good number to shoot for,
00:14:32.23\00:14:35.96
we could do less,
00:14:35.97\00:14:37.28
we could do more,
doesn't really matter.
00:14:37.29\00:14:39.76
Some people say you have to
do only eight to 12 repetitions,
00:14:39.77\00:14:42.36
that's not necessarily true.
00:14:42.37\00:14:44.57
I've spent a lot of time in
my career doing 20 repetitions
00:14:44.58\00:14:47.11
and I found it to
be very beneficial.
00:14:47.12\00:14:49.64
We got three more.
00:14:51.91\00:14:53.18
Okay, switchover and curl.
00:14:56.65\00:15:00.55
Focus on your bicep
as you do the exercise.
00:15:04.66\00:15:08.05
Wanna make sure
the palm stays up.
00:15:08.06\00:15:10.25
Is that eight?
00:15:14.90\00:15:16.62
10? So that's 12, 13,
00:15:16.63\00:15:21.82
14, 15, 16, 17,
00:15:21.83\00:15:28.41
18, two more, 19 and 20, good.
00:15:28.42\00:15:33.71
All right, let's
take it reverse grab
00:15:33.72\00:15:36.63
the end of your
towel grab by above it.
00:15:36.64\00:15:38.53
We're gonna press down
and then up, all the way down.
00:15:38.54\00:15:42.22
Again we're gonna do
20. Three, four, five, six.
00:15:42.23\00:15:49.86
Now we're
thinking about the triceps.
00:15:49.87\00:15:51.48
Back of the arm
when we do this exercise.
00:15:51.49\00:15:53.83
Nine, ten, ten more.
00:15:53.84\00:15:57.10
One, two, three, four, five.
00:15:57.11\00:16:04.44
Five more, six, seven,
00:16:04.45\00:16:08.78
eight, nine and ten.
00:16:08.79\00:16:13.25
Switch sides and go.
00:16:13.26\00:16:16.49
One, and two, three, four,
00:16:16.50\00:16:21.85
make sure your breathing
steady while you do this.
00:16:21.86\00:16:24.40
Six, seven, eight, nine, ten,
00:16:24.41\00:16:32.25
11, 12, 13, 14, 15,
00:16:32.26\00:16:39.48
last five, one, two, three,
00:16:39.49\00:16:45.31
four, five, good.
00:16:45.32\00:16:47.68
Take the towels.
Shake the arms out now.
00:16:47.69\00:16:51.19
Let's get a few of
nice breaths into the nose
00:16:52.75\00:16:55.07
out through the mouth,
00:16:56.32\00:16:58.75
into the nose out
through the mouth,
00:16:58.76\00:17:03.65
into the nose.
00:17:03.66\00:17:06.10
Out. One more time, in and out.
00:17:06.11\00:17:12.34
Lay down on your backs
with your head up that way.
00:17:12.35\00:17:14.06
I want you to have
your legs both straight out.
00:17:17.15\00:17:18.92
Okay, I want you
to take your right leg
00:17:20.47\00:17:21.92
and I want you to raise it
about one foot off the ground.
00:17:21.93\00:17:24.67
Straight, okay,
and back down again.
00:17:24.68\00:17:27.04
Don't go the all
the way down though.
00:17:27.05\00:17:29.18
Back up and down, do 20 of them.
00:17:29.19\00:17:32.37
This is a modified leg exercise.
00:17:34.78\00:17:37.56
Also again helps to relax
you as you do this exercise.
00:17:37.57\00:17:40.74
At least I'll be
relaxed while I watch.
00:17:42.35\00:17:44.37
12, 13, 14, 15,
00:17:46.05\00:17:51.27
16, 17, 18, 19, 20.
00:17:51.28\00:17:56.38
Bend in your legs
slightly, just slightly.
00:17:56.39\00:17:59.01
Okay, raise but keep it
the same bend the whole time.
00:17:59.02\00:18:02.29
So you want to
keep the same bend.
00:18:02.30\00:18:04.09
There you go.
00:18:06.52\00:18:07.52
Keep the same bend
the whole time, good.
00:18:07.53\00:18:10.05
You're doing 20 of those.
00:18:10.06\00:18:12.48
This is also a
very good exercise
00:18:12.49\00:18:14.12
for those who
are rehabbing a knee.
00:18:14.13\00:18:17.68
Good, it looks
like a simple exercise.
00:18:17.69\00:18:22.44
Are you starting to feel it yet?
00:18:22.45\00:18:23.70
-Definitely. -Definitely? Okay.
00:18:23.71\00:18:26.00
Okay, I think that's about
20, bend it a little bit more.
00:18:32.27\00:18:36.41
Okay, and raise.
00:18:36.42\00:18:38.22
Keep it the same
bend the whole time.
00:18:38.23\00:18:40.00
Okay, I think the bend's
just a little too harsh there,
00:18:41.48\00:18:43.55
there we go, right
about in there, good.
00:18:43.56\00:18:46.46
Not too fast.
00:18:48.03\00:18:49.65
I know it's starting
to burn a little bit,
00:18:49.66\00:18:50.80
but we just want to
bail out because of that.
00:18:50.81\00:18:53.20
Enjoy it, enjoy it, good.
00:18:53.21\00:18:57.65
Be thankful that you
can-- your body can move.
00:18:57.66\00:19:00.97
Okay, let's go
to the other side.
00:19:00.98\00:19:02.58
Raise. Okay, up and down.
00:19:03.85\00:19:07.28
Same thing we
did on the last one.
00:19:07.29\00:19:08.98
Do 20
repetitions and switch over.
00:19:08.99\00:19:10.97
Little slower,
we're going too fast.
00:19:13.46\00:19:15.22
Want to have our
exercise controlled.
00:19:16.91\00:19:19.33
Good, good.
00:19:23.30\00:19:24.62
And of course, the
most vital component
00:19:28.64\00:19:31.55
for, go ahead, reducing
stress is that trust in God.
00:19:31.56\00:19:36.55
Believing that God
has a great plan for us.
00:19:36.56\00:19:39.36
And that gives us the
hope that people do not have.
00:19:39.37\00:19:42.35
When Paul was going to
the world evangelizing,
00:19:42.36\00:19:44.92
he found people that
were worshiping unknown gods.
00:19:44.93\00:19:47.46
And he knew they were just
00:19:47.47\00:19:48.77
beating their
heads against the wall.
00:19:48.78\00:19:50.33
But he knew the true
God in which we serve.
00:19:50.34\00:19:52.75
And if you have that
relationship with God,
00:19:52.76\00:19:54.67
you have that peace that
good things are gonna happen.
00:19:54.68\00:19:57.26
Remember the Bible says
all things work together
00:19:57.27\00:19:59.17
for good those who love Lord.
00:19:59.18\00:20:00.52
Doesn't say
everything's gonna be good.
00:20:00.53\00:20:02.33
It says all gonna
work out for good.
00:20:02.34\00:20:04.00
And I know all of us
who have followed God
00:20:04.01\00:20:06.07
can think of times in our lives
00:20:06.08\00:20:07.84
that was lot
very painful for us.
00:20:07.85\00:20:09.72
We would not want
to go through it again,
00:20:09.73\00:20:11.20
but we can also see
where God has used that
00:20:11.21\00:20:13.24
and helped us along the way.
00:20:13.25\00:20:14.78
Okay, good,
over on the stomachs.
00:20:19.21\00:20:21.52
Actually go on
your hands and knees,
00:20:22.99\00:20:24.68
that'll be better.
00:20:24.69\00:20:26.56
All right, put
one leg out straight.
00:20:26.57\00:20:28.48
Okay, curl your leg,
00:20:30.27\00:20:31.78
like just like
you're flexing an arm.
00:20:31.79\00:20:33.12
Curl it and then out
00:20:33.13\00:20:35.56
and we're gonna
do that 30 times.
00:20:35.57\00:20:36.85
That's three, four, five, six.
00:20:36.86\00:20:42.52
Was that a
stressful sound I heard, Will?
00:20:42.53\00:20:45.04
Eight, nine, keep the leg up.
00:20:45.05\00:20:47.89
Ten, leg up, there you go.
00:20:47.90\00:20:49.68
11, 12, 13,
00:20:49.69\00:20:54.11
14, 15, 16.
00:20:54.12\00:20:57.92
Good 17, 18, 19, reach out, 20.
00:20:57.93\00:21:03.30
Ten more. One, two, three,
00:21:03.31\00:21:08.71
four, reach out.
00:21:08.72\00:21:10.21
Five, six, seven, eight,
00:21:10.22\00:21:16.35
nine, one more, 30 good.
00:21:16.36\00:21:19.01
Switch sides, did
you feel that at all?
00:21:19.02\00:21:20.94
Okay, curl.
00:21:24.02\00:21:25.72
So his muscles are letting
him know that they are there.
00:21:25.73\00:21:28.53
Many people don't know that.
00:21:31.00\00:21:33.06
You're very
blessed to know that.
00:21:33.07\00:21:35.23
There's a lot of people
out there that don't know
00:21:35.24\00:21:36.78
what it feels like to
have their hamstrings tired.
00:21:36.79\00:21:38.88
Good. Little slower,
getting too fast again.
00:21:41.90\00:21:47.12
Legs up higher, there
we go. Keep it up there.
00:21:49.66\00:21:53.48
Rick, lift it up
little higher, there, better.
00:21:53.49\00:21:56.54
Reach all the way out.
00:21:56.55\00:21:57.59
Control, concentrate
on what you're doing.
00:22:01.08\00:22:04.05
Reach out. Reach way out.
00:22:04.06\00:22:06.68
You can tell we're going
to the end of the road there.
00:22:09.05\00:22:11.21
Okay, lay on your side.
00:22:11.22\00:22:12.68
Grab a hold of your foot,
and let's stretch the quadricep.
00:22:13.81\00:22:17.15
Natural tendency is
when we start to get
00:22:20.01\00:22:21.66
to the end of the
exercise start getting tired
00:22:21.67\00:22:24.61
that we start to drop
that leg a little bit.
00:22:24.62\00:22:27.37
That stretch
feels good, does it?
00:22:31.13\00:22:33.19
Stretching can be very relaxing
00:22:33.20\00:22:34.76
and also can be a very
therapeutic thing for stress.
00:22:34.77\00:22:37.97
Switch over.
00:22:40.60\00:22:42.18
I know that those who practice
00:22:43.90\00:22:45.35
various types of yoga techniques
00:22:45.36\00:22:47.37
find it to be very
stress reducing as they
00:22:47.38\00:22:50.08
hold the position for
a long period of time.
00:22:50.09\00:22:52.54
I don't know if I find
that relieving of stress
00:22:52.55\00:22:55.42
but I'd be too worried
about keeping that position.
00:22:55.43\00:22:58.10
But stretching in
general is very helpful
00:22:58.11\00:23:00.15
and helping us to reduce stress.
00:23:00.16\00:23:01.97
Okay, 10 more seconds.
00:23:05.16\00:23:06.34
One, two, three, four,
00:23:06.35\00:23:10.32
five, six, seven, eight,
00:23:10.33\00:23:14.42
nine, and ten good.
00:23:14.43\00:23:16.97
All right, as
you lay on your back,
00:23:16.98\00:23:18.61
pull a knee up to your chest.
00:23:18.62\00:23:20.70
Keep the other
leg down straight.
00:23:20.71\00:23:22.07
Will, you have all
sorts of good sounds today.
00:23:26.27\00:23:28.54
Ten more seconds.
00:23:30.45\00:23:31.45
One, two, three, four, five,
00:23:31.46\00:23:36.23
six, seven, eight, nine.
00:23:36.24\00:23:39.87
Put the leg up straight.
00:23:39.88\00:23:41.78
Grab behind your knee.
Now pull it back towards you.
00:23:41.79\00:23:44.08
So you should be
feeling more of a stretch
00:23:44.09\00:23:46.03
in your hamstrings
in your glutes now.
00:23:46.04\00:23:47.94
Ten more seconds.
00:23:53.89\00:23:54.89
One, two, three, four, five,
00:23:54.90\00:23:59.52
six, seven, eight,
nine, and ten, other side.
00:23:59.53\00:24:04.39
Knee to the chest,
put your leg straight.
00:24:05.65\00:24:08.38
Good, while you're doing your
stretch focus on your breathing,
00:24:08.39\00:24:13.58
good nice good.
00:24:13.59\00:24:14.98
Full breaths as
you're doing this.
00:24:14.99\00:24:17.21
That will help you relax.
00:24:17.22\00:24:18.30
Breathing is a very important
part of reducing stress.
00:24:18.31\00:24:22.21
All right. Put it straight up.
00:24:26.84\00:24:29.59
Pull back.
00:24:29.60\00:24:30.69
Keep the other leg straight.
00:24:32.58\00:24:33.84
This leg straight, good.
00:24:35.07\00:24:37.24
When people ask
me what the best way
00:24:41.25\00:24:42.39
to breathe when you exercise,
00:24:42.40\00:24:43.60
I have a very simple
answer, it's in and out.
00:24:43.61\00:24:47.21
Five more seconds.
00:24:47.22\00:24:48.50
One, two, three,
four, five, good.
00:24:48.51\00:24:53.66
On the feet.
00:24:53.67\00:24:54.92
Now it's not really
meant to be smart-alec answer,
00:24:56.63\00:24:58.58
just when they
wanna hear something like
00:24:58.59\00:25:01.41
pull a breathe out down the
00:25:01.42\00:25:02.86
concentric
action of a contraction.
00:25:02.87\00:25:05.08
They wanna hear something
really scientific like that.
00:25:05.09\00:25:07.07
Well, what are you saying?
Well, breathe in and out.
00:25:07.08\00:25:09.25
Basically what a lot
of experts try and use is
00:25:09.26\00:25:11.88
when you push something out
00:25:11.89\00:25:12.95
that's' when
you're breathing out.
00:25:12.96\00:25:14.25
When you're coming back
down that's when you breath in.
00:25:14.26\00:25:16.16
And you can do that,
but I've seen people do it
00:25:16.17\00:25:17.81
totally backwards without
any adverse effects to them.
00:25:17.82\00:25:21.51
Okay, let's just
do a little neck work.
00:25:21.52\00:25:24.21
We're gonna be
looking down looking up,
00:25:24.22\00:25:26.35
looking down look up.
00:25:26.36\00:25:28.63
A lot of times we carry
stress in our neck area.
00:25:28.64\00:25:31.12
So we gonna do this little
light exercise here for that.
00:25:32.68\00:25:35.59
And three more.
00:25:38.87\00:25:40.52
Okay, side to side.
00:25:43.71\00:25:45.58
Don't be too
aggressive with this
00:25:47.92\00:25:49.10
especially if
you have a sore neck.
00:25:49.11\00:25:52.25
Just go to your comfort range,
00:25:52.26\00:25:54.02
you can always add to it.
00:25:54.03\00:25:55.81
If you go too much wide
at first, you will regret it.
00:25:55.82\00:25:59.61
Let's go five more each way.
00:25:59.62\00:26:02.40
One, two, three,
00:26:02.41\00:26:08.54
four, five, okay,
turn the head to side,
00:26:08.55\00:26:13.66
and turn, turn, turn, good.
00:26:13.67\00:26:20.83
Okay, hands behind the back.
00:26:23.43\00:26:25.24
Blow out, crunch
forward, up, lay back, contract,
00:26:25.25\00:26:31.99
over up, and back,
contract, over up, and back.
00:26:32.00\00:26:38.98
Blow out as you come forward.
00:26:38.99\00:26:41.03
And then back, blow out.
00:26:42.06\00:26:44.20
Over, up back, blow out.
00:26:44.21\00:26:48.52
Over, up and back, blow out.
00:26:48.53\00:26:52.79
Over, up and back, keep
going, up, back, contract,
00:26:52.80\00:26:59.90
over, up, and back, contract.
00:26:59.91\00:27:03.90
Over, up, back again
00:27:03.91\00:27:07.57
back contract, over up, back.
00:27:08.70\00:27:13.44
Let's do about three more.
00:27:15.11\00:27:17.05
Good, all right, we're all
done. Thanks a lot, fellas.
00:27:24.28\00:27:27.70
Don't' let stress be
the pressure on your life
00:27:30.21\00:27:33.49
that makes your health go.
00:27:33.50\00:27:36.27
Find good things you can
do, especially in remembering
00:27:36.28\00:27:39.48
that if we have that
good connection with God,
00:27:39.49\00:27:41.73
our stress will
be greatly reduced
00:27:41.74\00:27:43.78
and find something you can
do to help your fellow man.
00:27:43.79\00:27:46.57
That too will
help you in your life.
00:27:46.58\00:27:48.90
And remember,
Philippians 4:13 says
00:27:48.91\00:27:51.61
"I can do all of
things through Christ
00:27:51.62\00:27:53.40
who strengthens
me." God bless you.
00:27:53.41\00:27:55.37
See you next time.
00:27:55.38\00:27:57.02