The following program
is designed to demonstrate
00:00:02.07\00:00:04.05
simple workouts that you
can use to improve your health.
00:00:04.08\00:00:08.61
Be sure to
consult your physician
00:00:08.64\00:00:10.01
before beginning
any exercise program.
00:00:10.04\00:00:12.46
Having a high triglyceride level
00:00:15.30\00:00:16.67
can be very
damaging to your health.
00:00:16.70\00:00:18.09
But there is good news,
you can drastically drop
00:00:18.12\00:00:20.37
the amount of
triglycerides in your blood.
00:00:20.40\00:00:22.51
Stay tune and find out
how next on Body and Spirit.
00:00:22.54\00:00:24.84
Hello, I am Dick
Nunez, exercise physiologist
00:00:54.38\00:00:56.75
and Principal of Miracle Meadows
00:00:56.78\00:00:58.15
and Mount State Leadership
Academy in West Virginia
00:00:58.18\00:01:00.36
Welcome to Body and Spirit.
00:01:00.39\00:01:02.78
Today, we're gonna be
talking about triglycerides.
00:01:02.81\00:01:04.87
People hear about them,
00:01:04.90\00:01:06.27
they don't even
know what they are.
00:01:06.30\00:01:07.67
Basically
triglycerides are blood fat.
00:01:07.70\00:01:09.90
There are three fatty
acids hooked to a glycerol,
00:01:09.93\00:01:12.00
and that's how fats are
transported through the system.
00:01:12.03\00:01:15.08
As triglyceride levels go up,
00:01:15.11\00:01:17.08
we find that some
diseases become more prevalent
00:01:17.11\00:01:20.60
like heart
disease or also diabetes.
00:01:20.63\00:01:23.53
So by keeping
your triglycerides low,
00:01:23.56\00:01:25.67
it might very, very helpful.
00:01:25.70\00:01:27.18
I've seen people with
triglyceride levels over 800,
00:01:27.21\00:01:29.64
come out to the wellness center
00:01:29.67\00:01:31.04
when I was a director there
00:01:31.07\00:01:32.44
at the Black Hills
Health and Education Center.
00:01:32.47\00:01:34.17
And during that time,
00:01:34.20\00:01:35.57
we'd see their
triglyceride levels come
00:01:35.60\00:01:36.97
down 4 to 600 points in a
two to three week time period.
00:01:37.00\00:01:40.38
So you can have
a really incredible
00:01:40.41\00:01:41.81
turnaround in the
short period of time,
00:01:41.84\00:01:43.53
by simply
getting a good exercise
00:01:43.56\00:01:45.07
program and eating properly.
00:01:45.10\00:01:47.14
So we're gonna go
through some exercise right now
00:01:47.17\00:01:48.86
that might be helpful for those
with high triglyceride levels.
00:01:48.89\00:01:51.66
Helping me out today
will be Kim and Madison.
00:01:51.69\00:01:54.30
Kim is a student
of Miracle Meadows,
00:01:54.33\00:01:55.82
Madison at Mount
State Leadership Academy.
00:01:55.85\00:01:57.55
Thank you.
00:01:57.58\00:02:00.41
And let's get loosened up.
00:02:02.02\00:02:03.57
You're ready for
a fun workout? Yes.
00:02:03.60\00:02:05.60
Bring your arms around.
00:02:05.63\00:02:09.81
We're justwarming up,
doing some motion here,
00:02:09.84\00:02:13.14
getting the
shoulders ready to go.
00:02:13.17\00:02:16.19
Let's go ten more.
00:02:16.22\00:02:17.73
Two, three, four,
00:02:17.76\00:02:20.91
five, six, seven,
00:02:20.94\00:02:24.86
eight, nine, ten,
00:02:24.89\00:02:27.69
other way, up and around.
00:02:27.72\00:02:29.15
One, two, three,
00:02:29.18\00:02:32.76
four, five, six
00:02:32.79\00:02:36.49
seven, eight, nine,
00:02:36.52\00:02:40.17
and ten, good.
00:02:40.20\00:02:41.79
All right, I
believe we're ready to go.
00:02:41.82\00:02:43.66
What we're gonna
do is we're gonna
00:02:43.69\00:02:45.30
press our fist against our hand.
00:02:45.33\00:02:47.51
Push out and draw
back. Push out and draw back.
00:02:47.54\00:02:53.75
We're gonna do 25 of those.
00:02:53.78\00:02:56.18
It's five, six, seven,
00:02:56.21\00:03:01.27
eight, nine, ten,
00:03:01.30\00:03:07.45
eleven, twelve, thirteen,
00:03:07.48\00:03:12.71
fourteen, fifteen, ten more.
00:03:12.74\00:03:16.30
One, two, three,
00:03:16.33\00:03:21.54
four, five, six,
00:03:21.57\00:03:26.61
seven, eight, nine, ten,
00:03:26.64\00:03:32.16
good, switch around.
00:03:32.19\00:03:33.57
Push and push and push,
00:03:33.60\00:03:37.55
good, keep going.
00:03:37.58\00:03:40.22
Five, six, seven, eight
00:03:40.25\00:03:46.85
nine, ten, eleven,
00:03:46.88\00:03:51.71
twelve, thirteen,
00:03:51.74\00:03:54.98
fourteen, and ten more.
00:03:55.01\00:03:58.18
One, two, three,
00:03:58.21\00:04:03.11
four, five, six,
00:04:03.14\00:04:08.01
seven, eight, nine,
00:04:08.04\00:04:12.83
and ten, good, relax.
00:04:12.86\00:04:14.32
Okay, let's just start
our chest stretch. Hold that.
00:04:15.57\00:04:22.13
Let's hold for ten more seconds.
00:04:22.16\00:04:23.91
Five, six,
seven, eight, nine, ten.
00:04:27.45\00:04:33.50
Hold your
shoulder blades out, pull.
00:04:33.53\00:04:36.32
And let's go ten more seconds.
00:04:39.69\00:04:41.47
One, two, three,
00:04:41.50\00:04:44.19
four, five, six,
00:04:44.22\00:04:47.12
seven, eight, nine, ten, good.
00:04:47.15\00:04:51.34
Kim, could you get our
towels for us please? Yeah.
00:04:51.37\00:04:53.51
Towels make an excellent
way of assisting our workout
00:04:57.20\00:05:00.40
without having to buy a
lot of expensive equipment
00:05:00.43\00:05:02.64
and you can also keep your
forehead dry at the same time.
00:05:02.67\00:05:04.88
All right, well,
00:05:04.91\00:05:07.96
let's not clean
our noses out, okay.
00:05:07.99\00:05:10.06
Pull the thing apart.
We're gonna keep arm straight.
00:05:10.09\00:05:14.90
We're gonna go up
over head, pull back down.
00:05:14.93\00:05:17.56
Up over headand back
down. All right, keep going.
00:05:17.59\00:05:22.29
As you're doing
it, try and focus
00:05:22.32\00:05:23.69
on the muscles
around the scapular area.
00:05:23.72\00:05:25.62
Do it little slower.
00:05:25.65\00:05:28.55
Give yourself resistance
00:05:28.58\00:05:29.95
against yourself
as you come down.
00:05:29.98\00:05:31.40
Good, that's better.
00:05:35.35\00:05:36.72
Over, good. Ten, good.
00:05:38.74\00:05:43.54
Ten more, one, two,
00:05:43.57\00:05:48.71
little slower, three, four.
00:05:48.74\00:05:52.01
What's popping,
Madison? My arms.
00:05:52.04\00:05:54.21
Your arms, fine.
00:05:54.24\00:05:56.46
Six, seven, eight,
00:05:56.49\00:06:03.20
nine, and ten, good.
00:06:03.23\00:06:07.37
Now let's bend
over with our towel.
00:06:07.40\00:06:09.26
Pull it up to
your waist, reach out.
00:06:09.29\00:06:12.51
Pull, reach out.
Okay, keep going.
00:06:12.54\00:06:16.30
Try and squeeze
your shoulder blades
00:06:16.33\00:06:17.70
together when you pull up.
00:06:17.73\00:06:19.10
That's better.
You get lot of range
00:06:19.13\00:06:20.61
of motion there, good.
00:06:20.64\00:06:22.64
Bend over little more, Madison.
00:06:22.67\00:06:24.66
Squeeze your
shoulder blades together.
00:06:24.69\00:06:26.11
Good, reach out. Squeeze, good.
00:06:26.14\00:06:28.96
That's much better.
All right, ten more,
00:06:28.99\00:06:32.54
one, two, three,
00:06:32.57\00:06:37.02
four, five, six,
00:06:37.05\00:06:41.95
seven, eight, nine, ten, good.
00:06:41.98\00:06:46.91
I'll hold your towel for
you. Arm up over the head.
00:06:46.94\00:06:50.14
Grab hold of your elbow.
Stretch the latissimus area.
00:06:50.17\00:06:53.09
That feels good, right? Mm-hmm.
00:06:56.64\00:06:58.96
Ten more
seconds, one, two, three,
00:06:58.99\00:07:02.39
four, five, six, seven, eight,
00:07:02.42\00:07:07.49
nine, and ten, switch.
00:07:07.52\00:07:09.33
Good. Ten more seconds,
00:07:12.53\00:07:18.67
one, two, three, four, five,
00:07:18.70\00:07:22.92
six, seven, eight,
00:07:22.95\00:07:26.38
nine, and ten, good.
00:07:26.41\00:07:27.85
Take your towel back.
00:07:27.88\00:07:31.36
Grab it like you're grabbing
00:07:31.39\00:07:32.76
a knob like the
end of the back there.
00:07:32.79\00:07:36.17
Get your hand
about six inches down
00:07:36.20\00:07:38.80
and raise up, pull back down.
00:07:38.83\00:07:41.30
Raise up, pull down, good.
00:07:41.33\00:07:43.34
Focus on your shoulder.
Excellent, Madison, good.
00:07:43.37\00:07:46.43
Okay, Kim, you're looking good.
00:07:46.46\00:07:47.83
Give yourself
resistance. Finally, I got it.
00:07:50.14\00:07:51.51
You finally got it.
00:07:51.54\00:07:52.91
By George, I think she's got it.
00:07:52.94\00:07:54.43
Good, eight, nine, ten,
00:07:57.13\00:08:03.07
eleven, twelve, thirteen,
00:08:03.10\00:08:07.80
fourteen, fifteen, good,
00:08:07.83\00:08:11.06
sixteen, seventeen, eighteen,
00:08:11.09\00:08:16.13
nineteen, keep a
hold of it, twenty.
00:08:16.16\00:08:18.32
Now down to
front. Keep hold of it.
00:08:18.35\00:08:20.10
Now we're gonna pull
up, elbow up, and up and up.
00:08:20.13\00:08:27.12
Five, six, keep
going, seven, eight,
00:08:27.15\00:08:33.40
nine, ten, good, eleven, twelve,
00:08:33.43\00:08:39.13
thirteen,
fourteen, fifteen, good,
00:08:39.16\00:08:42.77
reach all the way down.
00:08:42.80\00:08:44.17
Sixteen, reach down, seventeen,
00:08:44.20\00:08:46.98
eighteen, nineteen, one more,
00:08:47.01\00:08:49.94
twenty, switch around.
00:08:49.97\00:08:53.54
Okay, get it right at the
knob there just like that.
00:08:53.57\00:08:57.69
All right, let's start with
the raising up. Do 20 of them.
00:08:57.72\00:09:00.59
And then go on do the other one.
00:09:00.62\00:09:01.99
I have small hands.
00:09:02.02\00:09:04.69
Just grab it
like you're grabbing
00:09:04.72\00:09:06.51
the end of the
baseball bat there.
00:09:06.54\00:09:09.33
Pretend you have
very limp baseball bat.
00:09:09.36\00:09:11.63
Very limp. Very limp, okay.
00:09:11.66\00:09:14.13
Yeah, there you go.
00:09:14.16\00:09:16.17
All right. Okay.
00:09:16.20\00:09:17.57
Thank you. Good.
00:09:17.60\00:09:20.86
Not even Mark McGuire would have
00:09:20.89\00:09:22.26
hit a homerun with that bat.
00:09:22.29\00:09:27.57
Okay, count it.
Make sure you keep track
00:09:27.60\00:09:28.97
and then switch
over to the other one.
00:09:29.00\00:09:30.37
When you deal with
high triglycerides,
00:09:30.40\00:09:31.91
regular exercise
will be very helpful
00:09:31.94\00:09:33.67
because blood fat is
always going to your body
00:09:33.70\00:09:35.86
looking for working muscles.
00:09:35.89\00:09:37.34
As we provide working muscles
00:09:37.37\00:09:38.83
that will start bringing
that triglyceride level down.
00:09:38.86\00:09:42.57
Also if you reduce the blood fat
00:09:42.60\00:09:44.53
or the fat you eat, that
will drastically lower it down.
00:09:44.56\00:09:47.25
And especially if you
cut down on refine foods,
00:09:47.28\00:09:50.20
stop eating simple
sugars because that definitely
00:09:50.23\00:09:52.35
will boost up the
triglyceride level.
00:09:52.38\00:09:55.80
Good, you're doing fine.
00:09:55.83\00:09:57.78
Switch into other
one. Now we're doing
00:09:57.81\00:09:59.33
the upright row,
excellent, excellent.
00:09:59.36\00:10:02.38
What you're on, Kim, how many?
00:10:04.92\00:10:06.29
Nine. Ten, ten more,
00:10:06.32\00:10:08.28
one, two, reach down,
00:10:08.31\00:10:10.96
three, four, nice
full range of motion,
00:10:10.99\00:10:14.03
five, six, seven,
00:10:14.06\00:10:18.24
eight, nine, ten.
00:10:18.27\00:10:21.72
I'll hold your
towels while we stretch.
00:10:21.75\00:10:23.62
Bringing arm across.
00:10:23.65\00:10:25.50
Stretch your
shoulder. It's good.
00:10:25.53\00:10:30.82
Ten more seconds, one, two,
00:10:30.85\00:10:34.70
three, four, five,
00:10:34.73\00:10:37.94
six, seven, eight,
00:10:37.97\00:10:41.61
nine, and ten, good.
00:10:41.64\00:10:44.86
Hold that across.
And ten more seconds,
00:10:44.89\00:10:50.29
one, two, three, four, five,
00:10:50.32\00:10:55.66
six, seven, eight, nine,
00:10:55.69\00:11:00.31
and here's your towel back.
00:11:00.34\00:11:02.82
Thank you. Okay,
we're gonna drape it
00:11:02.85\00:11:05.98
over our thumb
side and get a palms up,
00:11:06.01\00:11:09.51
roll it up and
then hold back down.
00:11:09.54\00:11:14.75
Keep the palm up, here we go.
00:11:14.78\00:11:16.89
And full range of motion.
00:11:16.92\00:11:21.83
It's a little
bit awkward at first,
00:11:21.86\00:11:23.23
but as you get a hang of it,
00:11:23.26\00:11:24.63
it will feel
more and more natural.
00:11:24.66\00:11:26.04
And you will be
able to give yourself
00:11:26.07\00:11:27.44
few more assistance.
00:11:27.47\00:11:28.84
When you get really skill that,
00:11:28.87\00:11:30.24
you can give
yourself a real death march
00:11:30.27\00:11:32.77
if you want to but we're
not after that right now.
00:11:32.80\00:11:35.36
I see it's exactly here. There.
00:11:40.13\00:11:45.40
I kept looking at that something
00:11:45.43\00:11:46.80
doesn't look quite right.
00:11:46.83\00:11:50.06
How many is that,
Kim? Okay, do five more.
00:11:50.09\00:11:54.41
Two, three,
four, and five, good.
00:11:54.44\00:12:00.64
Other side, you wanna
drape it over the thumb side.
00:12:00.67\00:12:04.93
Okay, here we go.
00:12:04.96\00:12:09.07
Reach all the way down, good.
00:12:09.10\00:12:11.62
Palm up, keep palm
up. How many you're on?
00:12:17.14\00:12:23.51
Eight. Okay, nine, ten,
00:12:23.54\00:12:26.76
reach all the way down.
00:12:26.79\00:12:28.34
All the way down, that's better.
00:12:28.37\00:12:31.07
Thirteen,
fourteen, fifteen, ten more.
00:12:31.10\00:12:35.72
One, two, three,
00:12:35.75\00:12:40.94
four, five, six,
00:12:40.97\00:12:45.21
seven, eight,nine, and
ten. Stop for a moment.
00:12:45.24\00:12:51.13
Let's get a few
breaths into the nose
00:12:51.16\00:12:52.96
and out, in and out.
00:12:52.99\00:12:59.51
Try and really inflate
your lungs while you do that.
00:12:59.54\00:13:03.20
And out, one
more time, in and out.
00:13:03.23\00:13:09.00
And put the
towel up over the head
00:13:09.03\00:13:11.53
and grab it in a reverse
grip with your other arm.
00:13:11.56\00:13:15.10
So you see
while I am doing here.
00:13:15.13\00:13:16.50
Got the right arm
over, left arm's coming under
00:13:16.53\00:13:20.89
and bring it up over my head.
00:13:20.92\00:13:22.29
I'm pushing up and pulling down.
00:13:22.32\00:13:24.76
Pushing up, pulling down.
00:13:24.79\00:13:27.11
This is how we look there.
00:13:27.14\00:13:28.51
Good, excellent. Good, good.
00:13:28.54\00:13:31.49
You're looking good,
Madison. Good job, Kim.
00:13:31.52\00:13:34.23
All right, 25 of
those. How many is that?
00:13:34.26\00:13:39.37
Six. Okay, seven,
00:13:39.40\00:13:42.42
focus on the
triceps area as you do this.
00:13:42.45\00:13:47.94
I won't have any choice,
it's pretty good isolated.
00:13:47.97\00:13:51.08
Good. Where we're right now?
00:13:51.11\00:13:55.00
Fifteen. Ten
more, one, two, three,
00:13:55.03\00:13:59.89
bend your
elbow, four, five, six,
00:13:59.92\00:14:06.14
seven, eight,
nine, one more, ten.
00:14:06.17\00:14:13.52
Good, switch sides.
00:14:13.55\00:14:16.54
Now you wanna turn that one.
00:14:16.57\00:14:18.42
Are you more
comfortable like that way?
00:14:24.82\00:14:26.19
Yeah, I hope
you use it that way.
00:14:26.22\00:14:27.87
Okay, up. Good. Good,
00:14:27.90\00:14:34.05
you're looking good, keep going.
00:14:39.03\00:14:40.74
Where we are at? Ten.
00:14:44.47\00:14:46.12
Ten, okay fifteen more,
00:14:46.15\00:14:47.52
one, two, three,
00:14:47.55\00:14:51.09
four, five, ten more.
00:14:51.12\00:14:54.09
One, two, three,
00:14:54.12\00:14:58.46
four, five, six,
00:14:58.49\00:15:02.63
seven, eight,
nine, and ten, good.
00:15:02.66\00:15:09.39
And take the towels there.
00:15:09.42\00:15:11.28
Let's roll the shoulders
00:15:11.31\00:15:13.27
up and around, up and around.
00:15:13.30\00:15:15.55
Keep it up. Eight more,
00:15:20.67\00:15:25.17
one, two, three, four,
00:15:25.20\00:15:31.12
five, six, seven, eight,
00:15:31.15\00:15:35.59
other way, up and around.
00:15:35.62\00:15:38.03
Keep going. Five more.
00:15:45.98\00:15:49.58
Straight up now. Up and down.
00:15:55.88\00:15:58.78
Up and down. Up and down.
00:15:58.81\00:16:02.45
Up, down, up down, up down,
00:16:02.48\00:16:07.72
up down, up down, five more.
00:16:07.75\00:16:14.04
Shrug it up. Two,
three, four, five.
00:16:14.07\00:16:20.91
Look up, look
down. Look up look down,
00:16:20.94\00:16:26.10
up down, up down,
00:16:26.13\00:16:31.41
up down, ten more.
00:16:31.44\00:16:34.53
One, two, three,
00:16:34.56\00:16:40.74
four, five, six,
00:16:40.89\00:16:47.84
seven, eight, nine, ten,
00:16:48.01\00:16:54.72
good, side to side.
00:16:54.86\00:16:57.93
Over, over, good.
00:16:57.96\00:17:03.01
Let's go eight more each way.
00:17:08.71\00:17:10.71
One, two, three,
00:17:10.74\00:17:15.99
four, five, six,
00:17:16.02\00:17:21.52
seven, last one eight, okay
00:17:21.55\00:17:23.88
And turn, side
and turn, and turn
00:17:23.91\00:17:30.75
There is no law
that said you have
00:17:30.78\00:17:32.15
to go to that
way the first time.
00:17:32.18\00:17:35.53
Three more, one, two, three.
00:17:35.56\00:17:41.87
Okay squat position.
00:17:43.48\00:17:47.06
Squat down and up and down.
00:17:47.09\00:17:50.51
Let's go 20 of them.
Two and three, down deeper,
00:17:50.54\00:17:55.79
four, five, six, keep going.
00:17:55.82\00:18:02.55
Fine they're doing
squats and leg exercise
00:18:02.58\00:18:04.57
is excellent for blood fats
00:18:04.60\00:18:07.04
because from nothing
demands energy like legs.
00:18:07.07\00:18:10.83
Now little deeper, Madison.
00:18:10.86\00:18:13.07
Good, much better.
00:18:13.10\00:18:14.93
Where we're at, Kim? Fourteen.
00:18:14.96\00:18:17.53
Good, five more.
00:18:17.56\00:18:20.30
Okay, down your hands and knees.
00:18:28.80\00:18:34.02
Put one leg out
and I want you to curl
00:18:34.05\00:18:37.18
your leg like
you're flexing a bicep.
00:18:37.21\00:18:40.17
Okay and reach out curl
it, and out and curl it.
00:18:40.20\00:18:44.86
Keep going. It's five, six,
00:18:44.89\00:18:50.92
seven, eight, nine, ten,
00:18:50.95\00:18:57.72
eleven, we're
gonna go for thirty.
00:18:57.75\00:18:59.31
Twelve,
thirteen, fourteen, good.
00:18:59.34\00:19:04.41
Fifteen, sixteen, seventeen,
00:19:04.44\00:19:09.42
eighteen, nineteen, ten more.
00:19:09.45\00:19:14.00
One, two, three, four, five,
00:19:14.03\00:19:21.84
six, seven, eight,
nine, ten, switch it around.
00:19:21.87\00:19:29.64
Other leg out and curl
it. And curl and curl, good.
00:19:29.67\00:19:36.72
Curl it. Four, five,
00:19:36.75\00:19:41.55
six, very good
ladies, keep going.
00:19:41.58\00:19:43.25
Seven, eight, nine, ten,
00:19:43.28\00:19:49.55
eleven, twelve,
thirteen, fourteen,
00:19:49.58\00:19:55.74
fifteen, sixteen, seventeen,
00:19:55.77\00:20:00.17
eighteen, nineteen, ten more.
00:20:00.20\00:20:04.58
One, two, three, four, five,
00:20:04.61\00:20:12.03
six, seven,
eight, nine, and ten.
00:20:12.06\00:20:18.74
Good, lay on your side.
00:20:18.77\00:20:22.07
Get a hold of your
ankle. Pull it back.
00:20:22.10\00:20:24.11
Stretch quadriceps. Pull steady.
00:20:24.14\00:20:31.70
Anytime you do a stretch,
we don't wanna be ballistic.
00:20:31.73\00:20:34.80
We wanna keep it steady.
00:20:34.83\00:20:37.74
Let's hold it for
five more seconds.
00:20:37.77\00:20:40.73
One, two, three,
four, five, other side.
00:20:40.76\00:20:46.23
While you're
stretching the muscles,
00:20:50.42\00:20:51.79
you're still getting
some action in there.
00:20:51.82\00:20:53.69
So being pulled on
00:20:53.72\00:20:55.85
and they are responding to that.
00:20:55.88\00:20:57.37
Also stretching
is very relaxing.
00:21:01.79\00:21:05.40
And high triglyceride
levels can definitely
00:21:05.43\00:21:07.53
be associated with
high stress levels,
00:21:07.56\00:21:11.90
because you have no stress
in your life, do you ladies?
00:21:11.93\00:21:14.11
Oh, no, never,
never at Miracle Meadows.
00:21:14.14\00:21:15.51
Never at Miracle Meadows.
Okay, five more seconds.
00:21:15.54\00:21:20.48
One, two, three, four, five.
00:21:20.51\00:21:25.25
Sit facing me, legs apart.
00:21:25.28\00:21:29.96
I want you to lean to your left,
00:21:29.99\00:21:32.16
get a hold of
your ankle, pull down.
00:21:32.19\00:21:35.32
Now for those at
home, keep going.
00:21:35.35\00:21:39.08
These girls are
both fairly flexible.
00:21:39.11\00:21:40.85
So if you think you
need to emulate this,
00:21:40.88\00:21:44.00
don't worry about it.
00:21:44.03\00:21:45.40
You can't get
even near this far,
00:21:45.43\00:21:46.80
that's okay because I know
if I was down there with them,
00:21:46.83\00:21:48.73
I wouldn't be close
to where they're at,
00:21:48.76\00:21:50.43
basically they're putting
their heads on their knee
00:21:50.46\00:21:52.54
which is ideal but
not always realistic.
00:21:52.57\00:21:56.19
All right, switch the
other side. Very good.
00:21:56.22\00:22:00.23
It's one of the advantages or
00:22:00.96\00:22:02.45
disadvantages of using
young people on the show,
00:22:02.48\00:22:04.61
because they tend to
be a lot more flexible
00:22:04.64\00:22:06.50
than a lot of
our viewing audience.
00:22:06.53\00:22:11.30
But then it gives them
good go over shoot for.
00:22:11.33\00:22:12.86
And just because you
get older doesn't mean
00:22:16.54\00:22:17.91
you have to
loose your flexibility.
00:22:17.94\00:22:19.31
We can keep our
flexibility if we just simply
00:22:19.34\00:22:21.47
practice on a regular basis.
00:22:21.50\00:22:23.09
All right, now
stretch out forward.
00:22:23.12\00:22:24.49
And hold that.
Comfortable, Kim? Mm-hmm.
00:22:29.16\00:22:32.65
Madison? Oh,
yes, very comfortable.
00:22:32.68\00:22:36.57
You can hold that
for a long time, right.
00:22:36.60\00:22:38.71
Okay, let's go for
about five more seconds.
00:22:38.74\00:22:43.18
Four, three, two, one.
00:22:43.21\00:22:47.02
Okay, back on your
feet. Come over here.
00:22:47.05\00:22:52.88
I want you,
holding onto my shoulder.
00:22:52.91\00:22:56.77
Feet back. We're
gonna work on balance.
00:22:56.80\00:22:59.92
We're gonna work on,
standing on the platform.
00:22:59.95\00:23:01.65
Okay, up and down on the toes.
00:23:01.68\00:23:03.23
Way up high, down, good.
00:23:03.26\00:23:05.80
We're gonna do toe raises.
00:23:05.83\00:23:08.56
These are possibly the most
aerobic fibers in your body,
00:23:08.59\00:23:10.98
your calf muscles, which
keep you going all day along.
00:23:11.01\00:23:14.58
Now you need to
get rhythm otherwise
00:23:14.61\00:23:16.40
you two are gonna pull me
off, and I may look real stupid,
00:23:16.43\00:23:18.09
when you both of
you little ladies
00:23:18.12\00:23:20.08
pull me off the platform.
00:23:20.11\00:23:21.48
Up or down. There we go.
00:23:21.51\00:23:26.82
All right, now
we're looking good.
00:23:26.85\00:23:28.22
If I can keep more
balance, why I have to do them.
00:23:32.05\00:23:34.70
That's okay.
That way if somebody
00:23:34.73\00:23:36.10
at home starts to tumble
off, they won't feel bad.
00:23:36.13\00:23:39.13
I am gonna close eyes.
00:23:39.16\00:23:40.53
Keep going, 25 more.
00:23:40.56\00:23:46.39
Oh, my goodness.
00:23:46.42\00:23:50.36
Now, 20 more.
00:23:50.39\00:23:51.76
One, two, three, four,
00:23:51.79\00:23:55.49
five, six, seven, eight,
00:23:55.52\00:24:00.72
nine, ten, ten more.
00:24:00.75\00:24:02.98
One, two, three, four,
00:24:03.01\00:24:07.24
five, six, seven, eight,
00:24:07.27\00:24:11.90
nine, ten, good.
Oh. Stretch the calves.
00:24:11.93\00:24:16.38
What we do that is to step back,
00:24:16.41\00:24:17.79
press foot to the ground.
00:24:17.82\00:24:20.37
Ideally if you have
a wall to push against,
00:24:20.40\00:24:22.23
this is very helpful.
00:24:22.26\00:24:23.63
So you can get even
more of the stretch.
00:24:23.66\00:24:25.03
All right, we'll
make do with what we have.
00:24:25.06\00:24:32.26
Or if you're really flexible,
00:24:32.29\00:24:33.88
you wanna show
off, you can bend over
00:24:33.91\00:24:35.28
and put your
hands on the ground.
00:24:35.31\00:24:38.45
I'm not showing off--
Okay, okay, that's all right.
00:24:38.48\00:24:42.66
Let's switch to the other side.
00:24:42.69\00:24:44.06
The damaged has been done, Kim.
00:24:46.80\00:24:48.73
I could just hear it.
I just go further there.
00:24:48.76\00:24:50.91
Ten more seconds.
00:24:54.15\00:24:55.52
One, two, three, four, five,
00:24:55.55\00:25:00.32
six, seven,
eight, nine, and ten.
00:25:00.35\00:25:05.82
Hands behind the back.
00:25:05.85\00:25:07.67
We're gonna contract
the abdomen and bend over.
00:25:07.70\00:25:11.43
Up, and lay back.
Contract, over, up, and back.
00:25:11.46\00:25:18.22
Contract, over, up, and back.
00:25:18.25\00:25:22.20
Contract, over, up, back.
Contract, over, up, lay back.
00:25:22.23\00:25:29.98
Again contract,
over, up, and back.
00:25:30.01\00:25:34.35
Contract, over, up,
back. Let's keep it going.
00:25:34.38\00:25:40.22
Make sure you blow
out as you come forward.
00:25:40.25\00:25:42.06
Good, all right,
let's keep going.
00:25:46.61\00:25:49.82
And crunch. And crunch.
00:25:54.63\00:26:01.22
And crunch.
We're gonna do 15 more.
00:26:01.25\00:26:08.96
It's one, two, three,
00:26:08.99\00:26:15.31
four, five, six,
00:26:17.84\00:26:23.59
seven, eight, nine,
00:26:25.74\00:26:31.55
ten, eleven, twelve,
00:26:33.69\00:26:41.62
thirteen,
fourteen, last one, good.
00:26:41.65\00:26:47.91
Let's do some trunk turns.
00:26:47.94\00:26:50.31
And turn, turn, turn, turn,
00:26:50.34\00:26:56.77
good, keep going.
00:26:56.80\00:26:58.24
Three more each way.
00:27:07.27\00:27:09.83
One, two, and three, good.
00:27:09.86\00:27:16.34
All right, ladies, thanks a lot.
00:27:16.37\00:27:17.77
If you have a
triglyceride level,
00:27:22.18\00:27:23.69
you certainly want to
do something to change
00:27:23.72\00:27:25.86
that and lifestyle is
so affective at doing it.
00:27:25.89\00:27:29.24
As I said at
the top of the show,
00:27:29.27\00:27:31.09
I've seen people
actually drop 400-600 points
00:27:31.12\00:27:33.96
in just a two or
three week time period.
00:27:33.99\00:27:35.82
Get on a good healthy diet.
Start drinking a lot of water.
00:27:35.85\00:27:38.79
And get on a
regular exercise program.
00:27:38.82\00:27:41.36
That's so beneficial.
00:27:41.39\00:27:42.99
And also if you have
that peace in your life,
00:27:43.02\00:27:45.00
it comes from God
claiming their promises
00:27:45.03\00:27:47.25
in Philippians 4:13
says, "I can do all things
00:27:47.28\00:27:50.21
through Christ
who strengthens me."
00:27:50.24\00:27:52.43
God bless you. Keep exercising.
We hope to see you next time.
00:27:52.46\00:27:55.28