The following program
is designed to demonstrate
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simple workouts that you can use
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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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Setting goals is a
great way to get a lot
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accomplished, but
often times we don't know
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how to do that when
it comes to exercise and
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health, but we
can help you do that.
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Find out how next
on Body and Spirit.
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Hello, I am Dick
Nunez, Wellness Director of
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the Black Hills
Health and Education Center.
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Welcome to Body and Spirit.
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In my career working
with people, I find that
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setting goals can
be very advantages.
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Some goals are
obvious, like lowering
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blood pressure or
lowering blood sugar,
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dropping cholesterol
or just getting so you can
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walk a little better
after having a heart attack.
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But, some goals
aren't quite so easy to set,
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for example if
you're already feeling half
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way decent. What kind
of goals do you set for
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yourself, but we're
gonna talk about that as
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we get started into our program.
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I believe we're ready
to get going; helping me
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out today will be
Jenny Baker, who is a
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Physical education
teacher from Inverness,
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Florida, and
Omar Mascara, who is a
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massage therapist at
the Black Hills Health and
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Education Center.
Alright, let's warm up a
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little bit by circling the arms.
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Goals are something
we all need, whether it's
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reading something,
getting up, becoming
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more disciplined,
that's what we're always
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trying to teach our
wellness guests is to
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learn discipline.
When somebody in the
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military and they say
get up at 5 O'clock in
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the morning, what
happens if you decide to sleep
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until 5:05, are they
gonna wake you up all happy.
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I don't think so,
they're gonna get you out of
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bed very abruptly.
Okay, up and around
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the other way, so
what we find is general
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people lack a lot of
discipline and setting
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goals will help
people over come that.
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Okay good, now
since we're gonna be doing
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goal setting today. I
think what we're gonna
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do is set a goal for
some pushups and since
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we have little
bit of opposites here.
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We got tall and short,
we got male and female.
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One of you speak
Spanish and the other
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one doesn't, we're
gonna get down on the
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floor here and do
some pushups and show that
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anybody can do them, right Omar.
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Yeah. Okay, pushup
position, we're gonna
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try and do 10 of
them. Okay, down, and up,
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and down, and up, and
down, and up, and down,
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and up. There's 5 and 6
and 7 and 8 and 9, uno mas.
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Okay, good, okay
now what we're gonna
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do is go off the
knees. Get back down there,
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nobody said getup yet,
go and get back down there.
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Now, we're gonna do
a few off the knees.
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Okay, let's try and do 5
of these off the knees now.
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Ready. Yep.
Down, and up, and down,
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and up, and down,
and up, and down, and up,
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and down, and up, good.
Alright, up on your feet,
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now often times women
think well I can't do pushups,
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now Janie is a female,
do you think it's realistic
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to set a goal for women
to be able to do pushups.
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Oh! Yes. Oh! Absolutely, I had a
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little girl that
I used to trained.
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She was 5 foot 3,
123 pounds, she was only
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15 years old and she
bench pressed 215 pounds.
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And so when you
started thinking about
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setting goals, I mean
she wasn't about to say
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well I can't do it.
She wanted to just go
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boldly forward and 200
pounds is no big barrier to her.
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In fact this girl was
so strong, that when the
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football players
would see her come in,
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they would leave. They
didn't want some little
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blond haired girl
to get down and warm-up
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where they were
struggling with and
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there was a young
school boy that was a
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little bit hard on the
ego. Okay, let's stretch the
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chest out now, put
the hands behind your neck
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and push your
elbows back and now, let's
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bring it across and
pull and bring it up
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and push back, and
bring it across and pull.
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Okay, Janie, could you
get our towels for us please?
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Here we go, now what
we're gonna do is grab
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our towels, hold them
out, push it out as much
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as you can. We're
gonna bring it up over
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head and comeback
down, keep your arms
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straight as you do it
and up over head and back
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down, and up, and
down, and up, and down,
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and up, and down.
Keep going up, and down,
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and up, and down,
and up, we're gonna try
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and do 30 of these.
How many we're at Janie?
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Nine. Well done.
Twelve down, okay 13.
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I tell you Omar in
his Spanish, he tends to
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count faster then we. I
figured that out by now,
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so Omar if you get down sooner.
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I always ask Omar
how much we've done.
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Yeah. If I want to last
longer, I ask Janie, how
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many we've done. How
many we've done Omar?
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She's counting.
Twenty one, twenty two.
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Okay, is it 24.
Right. And 25, five more 26,
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we're doing okay Omar? Oh! Yes.
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Very good, very good. Yeah.
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Twenty nine. Okay,
one more time and 30.
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Okay, now we're
gonna go side to side.
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Pull as do it, pull
the towel, pull, and pull,
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and pull, and pull,
and pull, and pull, 10 more
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each way Janie. There
is one and good, try and
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keep your body
straight as much as possible.
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Just use the arms, pull it
across, keep them straight.
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Okay, more up there high Omar.
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There you go, you
wanna feel it in your
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sides as you stretch
over and then pull back.
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Okay, keep the arms
straight as you can there Omar.
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Straighten them
out, good, now do it.
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How many we're at there Janie?
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Thirteen. Okay, that's plenty.
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Fourteen, twenty?
Yeah, let's go ahead and do.
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Fourteen. Okay,
you said down first.
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That's what I
thought I said then.
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Sixteen. Okay, 3 more.
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There is 1, and 2, and 3, good.
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Now, let's bring our towels
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up, keep pulling it
apart. We're gonna press up
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over head, try and
get way up and pushup and
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we're gonna try do 30 of these.
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By the time we're
done with these our
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shoulders should start
getting a little bit tired.
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Your shoulders
getting tired yet Omar.
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They are. Keep pulling
it apart, pull the towel
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apart, push up; pull
it apart, push up, and up.
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I remember a little 5
foot 7 blond girl, I was
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training her goal
Janie with some dunk a
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basketball and we
worked with her and
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worked with her. Until
a point where she could
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actually jump up and grab
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the rim on a 10 foot basket.
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She couldn't dump
the ball, because she
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couldn't grab
the ball and palm it.
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It was pretty impressive
as we watch this little
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5.7 girl jump up
there and grab the rim.
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How many we've
done there? Twenty one.
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Some of the
African American players on
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the men's team
said, hey girl how can you
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jump so high. She said
you ever see that movie
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'white men can't
jump' and they said yeah.
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She said, it didn't
say anything about women.
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Thirty. Okay, good,
alright I'll take your towels.
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Let's stretch out, I
want you to get a hold of
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your elbow and
stretch the Latissimus area,
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right in through here,
good. Okay and hold that,
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in fact people would
actually come a game early.
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So, they take their time,
lay ball off a little bit.
00:09:12.98\00:09:15.08
So, she could go up
and try and dunk a tip in
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and so it's pretty
exciting to watch her
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jump in the air so
high. Okay and switch
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and the Chinese women's
national volleyball team
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one time boasted an
average vertical jumps
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of 42 inches per
women, that's an incredible.
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I don't know if it
was true or not, but
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that's a big time
jump. If they could jump 42
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inches off the floor.
Yeah. I know they jump well,
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because we watch
them play, they're hopping
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all over the place.
So, what I find, the point
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I'm getting across is
ladies, we often times,
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you set your goals
way too low, way too low.
00:09:49.52\00:09:52.32
Okay, let's bring
it across, reach up and
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grab and some of
these miss fitness contest,
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you see women
getting down there and doing
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one hand pushups with
ease. They're just, they're
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smiling and doing
those one arm pushups is
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incredible to watch them.
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Alright and let's switch sides,
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so see Janie, we might
be able to get you dunk
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in a basketball. I could
stretch a little for that.
00:10:21.18\00:10:25.05
Okay, go ahead and
relax, here's your towel
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back, we're gonna
do some bicep exercise,
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drape the towel to
the outside of your hands.
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Let's over the thumb
side, grab underneath,
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now we're gonna
curl the arm up and reach
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down, curl up, and
down, curl up, and down,
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up, and down, up, and
down. We're gonna try and do
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30 here Janie, I
think we're at 6?
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Eight. Eight,
okay good, focus on the
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bicep while you're doing this.
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Give yourself
resistance both ways,
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up, and down, and
up, put some tension on
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there. Make
yourself work, the harder you
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pull, the more you
get out of it and work
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and up, and up.
Where are we at Janie?
00:11:21.71\00:11:25.05
Nineteen. Okay, 10
more and 1, and 2, 3, 4,
00:11:25.91\00:11:35.99
and 5, 6, 7, 8, 9 and 10.
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That starts to
burn after a while.
00:11:47.10\00:11:48.50
Yes. Okay, let's do the
other side; drape it over
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the thumb side
again the reason why we do
00:11:52.24\00:11:53.91
that is that keeps
our hand in a proper
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position, it keeps
our thumb up and the
00:11:56.54\00:11:58.28
biceps functions the
curl and to turn out,
00:11:58.31\00:12:00.32
which is a motion
called superannuation,
00:12:00.35\00:12:02.52
so, this puts us in
that position. Let's grab and
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curl your arm up
and down, again we're
00:12:05.82\00:12:07.62
gonna do 30 Janie
and up, keep it tight.
00:12:07.66\00:12:10.66
Try and keep your
palm up Omar, keep your
00:12:11.49\00:12:13.80
palm up and so when you come up.
00:12:13.83\00:12:16.30
It's like totally like
this, like that the whole time.
00:12:16.33\00:12:19.13
There you go, good,
palm up, keep it up.
00:12:19.50\00:12:26.68
Make yourself work.
Janie, you got pretty
00:12:27.81\00:12:30.01
good arms there. Not
too bad, been working
00:12:30.05\00:12:34.05
those things. PE. PE,
you do pushups for the kids.
00:12:34.08\00:12:39.52
Oh! I do them at home a
lot, but I do with the kids.
00:12:39.55\00:12:42.89
How many we're on?
Twenty seven, twenty eight.
00:12:48.30\00:12:50.63
Okay, alright. So, is
it impressive to them to
00:12:51.57\00:12:56.94
see a teacher that's
past the age of 30, doing
00:12:56.97\00:13:01.64
some pushups.
Oh! Yes and they also
00:13:01.68\00:13:04.38
like when I play
basketball with them,
00:13:04.41\00:13:06.11
that I can get the ball from.
00:13:06.15\00:13:07.58
Okay. That surprises them.
00:13:07.62\00:13:09.28
Okay, so you never
let being a female slow
00:13:09.82\00:13:12.85
you down as far as
trying to accomplish
00:13:12.89\00:13:14.36
what you wanna do.
Oh! No, as a matter of
00:13:14.39\00:13:15.72
fact the kids
respect you more. Okay.
00:13:15.76\00:13:17.63
When you're in
shape and it's great.
00:13:17.66\00:13:20.30
Okay, so you hear
that ladies, I wish I could
00:13:20.33\00:13:22.26
tell you old Janie is.
But, she's forbidden me
00:13:22.30\00:13:24.73
to end my life not to
say. So, I can't, but I assure
00:13:24.77\00:13:30.37
you she is, she is well past 30.
00:13:30.41\00:13:33.14
I will tell you that
much. Okay, can you tell me
00:13:33.17\00:13:36.48
how old I am, I
already told them.
00:13:36.51\00:13:37.98
So, I guess it doesn't matter.
00:13:38.01\00:13:39.35
Yeah, I know how old you are.
00:13:39.38\00:13:40.72
Oh really. Okay, push down,
00:13:40.75\00:13:42.08
we're gonna do triceps
now. We're gonna push down,
00:13:42.75\00:13:44.59
and up, and push
down, and up, push down,
00:13:45.02\00:13:49.12
and up, and I am
almost 50, so you can do the
00:13:49.56\00:13:52.23
math from there and
up, and down, and up,
00:13:52.26\00:13:57.50
and down, and up, and
down, and up, and down,
00:13:58.10\00:14:02.90
and up, and down, and
up, down, and up, good.
00:14:03.14\00:14:08.91
Do them 30 again
Janie, keep the elbow
00:14:09.34\00:14:12.11
in, keep the elbow
in. Focus on what you're
00:14:12.15\00:14:16.62
doing, work the
triceps, you should feel this at
00:14:16.65\00:14:19.22
the back of your
arms. Push down, make sure
00:14:19.25\00:14:22.69
you breathe, good air
exchange, work it hard.
00:14:22.72\00:14:25.93
We're having fun aren't we?
00:14:29.60\00:14:30.93
Twenty five, oh! Yeah.
Alright, push it way down,
00:14:30.97\00:14:32.77
way down, push down,
push down, push down.
00:14:32.80\00:14:38.51
Thirty. Good, okay
let's switch sides.
00:14:39.74\00:14:42.81
Good, I will turn
around here, okay push
00:14:46.18\00:14:48.15
down, and push down,
and push down, and push,
00:14:48.18\00:14:54.26
and push, and push, and push,
00:14:55.19\00:14:59.59
and push down, and push.
00:15:00.40\00:15:03.10
There's 8 and 9 and
10. Contract the triceps
00:15:04.00\00:15:09.34
each time down, way
down and 13, 14, 15,
00:15:09.37\00:15:17.65
good half way there
17, 18, 19, 20, 10 more,
00:15:17.68\00:15:26.99
1 and 2, and 3, and 4,
and 5, 6, 7, 8, two more 9,
00:15:27.62\00:15:41.87
and 30, good. Okay,
let's put the towel up
00:15:42.60\00:15:44.97
over our back, we're
gonna get a hold of it
00:15:45.01\00:15:47.01
with the other hand
and we're gonna stretch the
00:15:47.04\00:15:49.61
triceps by doing
that. That's a good stretch
00:15:49.64\00:15:53.62
that feels good
after doing all that.
00:15:53.65\00:15:55.15
Yeah. Let's just hold
that for a little bit,
00:15:55.18\00:15:56.95
okay we're gonna hold
that for 15 more seconds.
00:15:58.22\00:16:00.49
so, do you have
any fitness goals for
00:16:02.86\00:16:04.19
yourself Janie?
To be consistent.
00:16:04.23\00:16:07.50
Be consistent,
that's a good one.
00:16:07.50\00:16:08.96
Omar, you got any goals.
Yes, to lose some weight.
00:16:09.96\00:16:12.83
Lose some weight,
okay, okay and let's
00:16:12.87\00:16:15.94
switch to the other side now.
00:16:15.97\00:16:17.31
Those are both good
goals, a lot of times
00:16:18.97\00:16:25.21
goals can be
walking a certain distance,
00:16:25.25\00:16:28.45
a walking a mile. I
like to be able to walk
00:16:28.48\00:16:30.65
a mile and half and
just take at your own pace.
00:16:30.95\00:16:32.99
You're not in competition
with anybody, just take
00:16:33.36\00:16:35.26
it where you're at
or you might have a goal
00:16:35.29\00:16:37.56
to do a push up. We
had an 86 year women
00:16:37.59\00:16:40.03
in our last program
and she was watching the
00:16:40.06\00:16:42.63
Body and Spirit
program and she saw us
00:16:42.66\00:16:44.30
doing pushups and she
thought. I would like to
00:16:44.33\00:16:46.40
be able do a pushup
too. So, she would just
00:16:46.43\00:16:48.90
do them against wall,
work on those pushups.
00:16:48.94\00:16:51.51
You know, once she
came to the Wellness
00:16:51.54\00:16:52.87
program. She
climbed down on the floor,
00:16:52.91\00:16:54.44
she was doing
them off her knees.
00:16:54.74\00:16:56.08
She cranked off 10
pushups. 86-years-old, so.
00:16:56.11\00:16:59.61
That's great. just
set a goal and go for it.
00:16:59.65\00:17:02.75
Don't let anything
hold you back. Okay, I think
00:17:02.78\00:17:05.59
we're all done
with the towels here.
00:17:05.62\00:17:06.96
I will go ahead and
relieve you of those.
00:17:06.99\00:17:08.42
Okay, now, we're
gonna get into some leg
00:17:09.59\00:17:11.13
training and to do
that, we're gonna loosen up
00:17:11.16\00:17:14.10
by stepping out to
the side and then we're
00:17:14.13\00:17:17.43
gonna switch over,
and switch, and switch,
00:17:17.47\00:17:23.51
and switch, and
switch, and switch, good
00:17:25.11\00:17:32.35
back and forth and
switch, five more each way.
00:17:32.38\00:17:40.19
There's 1, and 2, and
3, and 4, and 5, good.
00:17:41.96\00:17:56.54
We're gonna do
some squats and the way
00:17:57.31\00:17:59.81
we're gonna do our
squats is to make sure
00:17:59.84\00:18:01.64
we push our hips
back. We keep our chest up;
00:18:02.11\00:18:04.61
there is a little
bony protuberance in the
00:18:04.65\00:18:06.08
bony sternum called
the xiphoid process.
00:18:06.11\00:18:08.32
You want that up
as much as possible.
00:18:08.35\00:18:09.78
As you start your
exercise, whenever you
00:18:10.25\00:18:12.12
squat you do need
to bend at the waist.
00:18:12.15\00:18:14.59
So, there is just no
way you can keep your
00:18:14.62\00:18:15.96
back, totally straight
up and down and squat right.
00:18:15.99\00:18:17.56
So, you bend at the
waist but that's not
00:18:17.73\00:18:19.63
what's meant by
keeping your back
00:18:19.66\00:18:21.03
straight, keeping
your back straight means
00:18:21.06\00:18:22.40
you maintain that back
posture, if you go like
00:18:22.43\00:18:24.93
this, then you've
lost that posture.
00:18:24.97\00:18:26.77
Keep your back
straight, but you have
00:18:27.14\00:18:28.47
to bend at the waist
still, keep the knees
00:18:28.50\00:18:30.14
over the feet and
some times people have
00:18:30.17\00:18:31.94
trouble doing squats.
And since we're talking
00:18:31.97\00:18:33.64
about goal setting,
Janie, I want to, want
00:18:33.68\00:18:35.54
you to act like I'm a
counter turn and grab a
00:18:35.58\00:18:38.65
hold of my arm.
Okay and now go ahead and
00:18:38.68\00:18:41.15
squat down and come
back up. Now, see even
00:18:41.18\00:18:45.65
if you are not able
do squats on your own.
00:18:45.69\00:18:48.59
You can feel that
you would be able do that
00:18:49.36\00:18:51.09
regardless
wouldn't you. Umm! Oh! Yeah.
00:18:51.13\00:18:53.16
Okay, in fact she's
almost trying to do a
00:18:53.19\00:18:54.50
pull up off my arm
there. Okay, so even if you
00:18:54.56\00:19:00.10
have trouble squatting,
you think, well, I can't
00:19:00.14\00:19:02.14
do that, well yes you
can, go ahead and get a
00:19:02.17\00:19:04.64
hold of a door knob
or get a hold of the
00:19:04.67\00:19:06.74
kitchen counter. Get
a hold of a chair; get a
00:19:06.78\00:19:09.21
hold of something that
you can hang on to, that
00:19:09.24\00:19:11.85
when you squat down,
you can help yourself
00:19:11.88\00:19:14.22
get back up again.
The worst thing you can do
00:19:14.25\00:19:16.48
is just say well I
can't do it. Because maybe
00:19:16.52\00:19:19.42
you can, what we
find all the time Omar, is
00:19:19.45\00:19:22.39
people can do a lot more
than they think they can.
00:19:22.42\00:19:24.36
You see that all
time, they say well I never
00:19:25.09\00:19:26.80
thought I could do
that. When people come to
00:19:26.83\00:19:28.73
our Wellness program,
I never thought I could
00:19:28.76\00:19:30.20
walk a mile, well
when ends up happening they
00:19:30.23\00:19:32.83
end up walking many
miles. We just had an
00:19:32.87\00:19:34.97
interview with Carol
Shelton, Tommy Shelton's wife.
00:19:35.00\00:19:37.17
She said, she can
only walk a half mile, when
00:19:37.21\00:19:39.67
she first come to
our Wellness program.
00:19:39.71\00:19:41.04
After three weeks, you
know how far she would walk?
00:19:41.31\00:19:43.04
150 miles. That's
great. And that's somebody
00:19:43.08\00:19:46.38
would said, well I can
barely walk a half mile.
00:19:46.41\00:19:48.15
How am I gonna get any
mileage while I am here.
00:19:48.35\00:19:50.32
She ended up
walking 150 miles, it was
00:19:50.55\00:19:51.89
absolutely incredible.
Enough about that, let's
00:19:51.92\00:19:53.72
start working out
some more. Cross the arms,
00:19:53.76\00:19:55.82
lets start
squatting, squat down, down and
00:19:55.86\00:20:00.10
we're gonna come
up. Now, lets squat down
00:20:00.13\00:20:02.83
and up, and squat
down, and up, the other thing
00:20:04.50\00:20:09.44
you can do is, is if you
can't go real deep at first.
00:20:09.47\00:20:11.47
That's okay and as
you work through this and
00:20:11.91\00:20:14.38
you get in better
shape. Then you get start
00:20:14.41\00:20:16.08
taking it down deeper
and you sink your hips
00:20:16.11\00:20:19.05
down more and go
down. But, you wanna not go
00:20:19.08\00:20:21.92
any deeper than your upper thigh
00:20:21.95\00:20:23.95
parallel to the
floor. Okay and up, and squat
00:20:23.99\00:20:30.69
down, and up, and down, and up.
00:20:30.73\00:20:35.66
Okay, go ahead and
keep going, I'm gonna
00:20:35.70\00:20:37.03
watch form a little bit here.
00:20:37.07\00:20:38.40
Very good Omar,
okay push hips back
00:20:38.43\00:20:40.14
just a little
more, muy bien, muy bien
00:20:40.17\00:20:43.64
Okay, good, I
don't know much Spanish.
00:20:43.67\00:20:46.54
But, I'm getting
better. Oh! Yes, you're good.
00:20:46.57\00:20:48.88
Okay, down, and down.
How many we've done Janie?
00:20:48.91\00:20:55.12
I didn't count.
Okay, oh! Good, then
00:20:55.45\00:20:58.19
we can start over at
zero. Okay we're gonna
00:20:58.22\00:21:01.49
do 10 more, whenever
I'm training people may say.
00:21:01.52\00:21:07.10
I can't remember
how many we've done.
00:21:07.13\00:21:08.43
I always start at
two, even if they've done a
00:21:08.46\00:21:10.27
bunch of them and
you know what happens is
00:21:10.30\00:21:12.97
next time they
don't, they don't forget.
00:21:13.00\00:21:14.47
They always make
sure they know exactly how
00:21:15.10\00:21:16.44
many they've done,
where are we at now?
00:21:16.47\00:21:18.61
Seven. Okay,
alright and on the last one
00:21:18.64\00:21:24.51
we're gonna go down and hold.
00:21:24.55\00:21:25.88
We're gonna hold
that for 20 seconds,
00:21:26.38\00:21:29.32
that sounds good doesn't Omar.
00:21:29.88\00:21:31.22
Yes, I feel good.
You feel good, alright.
00:21:31.25\00:21:33.29
That's very good.
Okay, we've got 15
00:21:33.32\00:21:37.19
whole seconds done
and now we've got 10
00:21:37.23\00:21:42.33
done and now we've
got five seconds to go
00:21:42.36\00:21:46.33
4, 3, 2, and 1.
How come your legs are
00:21:46.37\00:21:51.54
shaking there Omar. Because.
00:21:51.57\00:21:53.61
Okay, I like you
to put your hand on my
00:21:55.04\00:21:56.41
shoulder, we're gonna
stretch the quadriceps.
00:21:56.44\00:21:58.01
Get a hold of your
ankle and if you can
00:21:58.35\00:22:04.15
only get a hold of your
pant leg. That's okay or
00:22:04.19\00:22:07.22
if you have to just
put your foot on a chair or
00:22:07.26\00:22:09.02
something. You can
start getting yourself to
00:22:09.06\00:22:11.13
a position where you
stretch more and if you
00:22:11.16\00:22:13.06
can't get a hold of your ankle.
00:22:13.09\00:22:14.40
Make it a goal, as
you keep working it.
00:22:14.46\00:22:16.50
You will find yourself
getting to a point where
00:22:16.53\00:22:18.30
you can get a hold of
your ankle. Okay, let's
00:22:18.33\00:22:22.60
switch the other
side. And when you do this,
00:22:22.64\00:22:30.95
you wanna make it a
comfortable stretch,
00:22:32.18\00:22:33.72
don't make it hurt
too much and if you, if it
00:22:33.75\00:22:36.18
too easy do that
way. You can actually lean
00:22:36.22\00:22:38.32
forward a little bit
more. In fact Janie you can do
00:22:38.35\00:22:39.95
that, lean a little
bit more forward and then
00:22:39.99\00:22:41.96
you feel even more
of a stretch on your
00:22:41.99\00:22:43.96
quadriceps area, you feel that.
00:22:43.99\00:22:45.33
Oh! Yes. Okay and
let's go ahead and rest.
00:22:45.36\00:22:48.80
Okay, let's step
out to the front now.
00:22:49.60\00:22:51.50
We're gonna stretch
the hamstring, lean forward
00:22:51.53\00:22:53.77
into it. You feel it
stretching the back of
00:22:53.80\00:22:55.64
your leg, keep your
chest up as you're doing it.
00:22:55.67\00:22:57.91
Make sure you have
a good release of air,
00:22:58.37\00:23:01.18
don't hold your
breathe at all. Keep breathing
00:23:01.48\00:23:03.58
and if you take
some good deep breaths,
00:23:03.61\00:23:05.11
you will find yourself
relax a little bit more
00:23:06.78\00:23:08.55
and you can actually go
a little bit further and as
00:23:09.02\00:23:10.85
we increase
flexibility. You see how that
00:23:10.89\00:23:13.46
worked, that was
good. As you increase
00:23:13.49\00:23:15.79
flexibility, you're
gonna diminish your chances
00:23:15.82\00:23:18.09
of getting injured and
that's one of the reasons
00:23:18.13\00:23:19.83
why people often times
exercise, as they don't
00:23:19.86\00:23:22.30
want to have physical problem.
00:23:22.33\00:23:23.67
As they get
older. Okay, switch over,
00:23:23.70\00:23:25.30
okay and Janie, I
assume you wanna be
00:23:29.07\00:23:32.31
able to keep doing
pushups and do what you wanna
00:23:32.34\00:23:33.91
for quite for a
years still. Oh! Yes.
00:23:33.94\00:23:35.28
You don't intend to
start slowing down, do you?
00:23:35.31\00:23:37.18
No, that's a
quality of life. Okay,
00:23:37.21\00:23:39.91
so there is no
magic age where somebody
00:23:45.59\00:23:47.02
should say, I
can't do this anymore.
00:23:47.06\00:23:48.46
Yeah. Alright,
that's what I wanna hear.
00:23:48.49\00:23:50.53
Okay, one of my
doctors. Dr. Beltz,
00:23:51.23\00:23:53.33
he's 86-years-old. He
still likes to go hacking
00:23:53.36\00:23:55.56
on Glacier National
Park. You know what his son
00:23:55.60\00:23:58.00
calls him, his
nick name is Bear Bait.
00:23:58.03\00:24:00.14
Okay, we're gonna
step out to the side and
00:24:02.17\00:24:06.11
stretch the inside of the thigh.
00:24:06.14\00:24:07.51
Okay, now we're
gonna switch over to
00:24:16.38\00:24:17.75
the other side,
stretch the inside.
00:24:17.92\00:24:19.32
Okay, good, now we're gonna do a
00:24:28.16\00:24:30.33
little forearm
work. We're gonna pull our
00:24:30.37\00:24:31.90
hands out, we're
gonna squeeze our hands and
00:24:31.93\00:24:34.40
open them up. Squeeze
and open, squeeze and open,
00:24:34.44\00:24:37.87
good keep going.
Now, this might look
00:24:38.71\00:24:42.64
pretty simple, before
we're done we're gonna
00:24:42.68\00:24:45.65
feel it. We're doing 20
on each part, there's 11,
00:24:45.68\00:24:50.35
12, 13; I'm doing my
own counting this time
00:24:50.39\00:24:53.52
15, 16, 17.
Since I'm doing them.
00:24:53.56\00:24:57.66
Okay, turn it over,
squeeze, squeeze 3, 4,
00:24:59.66\00:25:04.60
5, 6, 7, 8, 9, 10, 11,
12, 13, 14, 15, 16, 17, 18,
00:25:05.17\00:25:19.55
19, and 20. Turn it over
1 and 2, 3, 4, 5, 6, 7, 8,
00:25:19.58\00:25:29.42
9, 10 and 1, 2, 3,
4, 5, 6, 7, 8, 9 and 10.
00:25:29.99\00:25:41.34
Turn it up 1, 2, 3,
starting to feel it Omar,
00:25:41.37\00:25:45.07
4, 5, 6, 7, 8, 9, 10 and
1, 2, 3, 4, 5, 6, 7, 8, 9,
00:25:45.11\00:26:00.96
10. Good, we're done. Thank you.
00:26:00.99\00:26:03.96
It's great and thank you.
00:26:03.99\00:26:05.33
We had a girl come
out to our program one
00:26:08.06\00:26:09.80
time, she's 32-years-old.
She had candy that's so
00:26:09.83\00:26:12.27
bad, she said she could
feel gurgling in her lungs,
00:26:12.30\00:26:14.20
she was ready to
commit suicide and she
00:26:14.24\00:26:15.80
had a 16 month-old
baby. She came out to the
00:26:15.84\00:26:18.07
program and she was
told not to exercise and
00:26:18.11\00:26:20.58
we said well, we've
one of our doctors say, you
00:26:20.61\00:26:22.74
could exercise and so
we started working out.
00:26:22.78\00:26:24.81
Tremendous things
changed and as she
00:26:25.25\00:26:27.72
would go away to go back home.
00:26:27.75\00:26:29.08
She told her
husband, you clean out the
00:26:29.12\00:26:30.65
refrigerator, I'm
going back to Hermosa, South
00:26:30.69\00:26:32.72
Dakota and she got
home. Her husband came out
00:26:32.75\00:26:35.72
to greet her, she
went right past him.
00:26:35.76\00:26:37.26
Went in checked the
refrigerator saw that it
00:26:37.56\00:26:39.56
had not been
cleaned out, because she
00:26:39.59\00:26:41.16
wanted to have a
healthy life now.
00:26:41.20\00:26:42.66
She walk right
past him, picked up her
00:26:42.83\00:26:44.37
suit cases and
started putting them back in
00:26:44.40\00:26:46.07
the car and he was
going, honey where are
00:26:46.10\00:26:47.44
you going. I'm going
back to South Dakota,
00:26:47.47\00:26:49.54
I told you, need
to clean out that
00:26:49.57\00:26:51.41
refrigerator or I'm out
of here and he goes, oh!
00:26:51.44\00:26:54.14
Okay well I'll do it
and she goes okay there is a
00:26:54.34\00:26:56.75
box, you got five
minutes, either you
00:26:56.78\00:26:59.31
clean out that
refrigerator or all that
00:26:59.35\00:27:01.72
you're gonna see
is taillights pal.
00:27:01.75\00:27:03.42
And so he got it
done in a big hurry.
00:27:03.45\00:27:05.32
She had to set
her goal the hard way.
00:27:05.79\00:27:07.36
She felt so much
better, she had a renewed life
00:27:07.52\00:27:09.69
and she was not
gonna let people get in her
00:27:09.72\00:27:11.59
way and often
times that happens when
00:27:11.63\00:27:14.13
somebody quits
drinking or somebody
00:27:14.20\00:27:15.66
quits smoking. What
do their friends do, they
00:27:15.70\00:27:18.43
basically disown
them or they blow smoke
00:27:18.97\00:27:20.84
in their face. Because
they're not comfortable
00:27:20.87\00:27:22.57
when we make healthy choices.
00:27:22.60\00:27:23.94
When you change your
diet for a more healthy
00:27:24.24\00:27:26.04
way, often times
people, they're not
00:27:26.07\00:27:28.51
comfortable being around you.
00:27:28.54\00:27:29.88
They're afraid to eat
what they want to eat,
00:27:29.91\00:27:31.38
because they feel
guilty every time they stick
00:27:31.55\00:27:34.12
something in their
mouth. Set your goal, but do it
00:27:34.15\00:27:37.22
for the right reason,
we're not doing it to try
00:27:37.25\00:27:39.22
and be better
than somebody else.
00:27:39.25\00:27:40.59
We're doing it to
try and glorify God with
00:27:40.69\00:27:42.02
our Body. Philippians
4:13 tells us, that we
00:27:42.06\00:27:45.13
can do all things
through Christ, who
00:27:45.16\00:27:47.13
strengthens us. Keep
exercising, God bless
00:27:47.20\00:27:50.10
you and we look
forward to seeing you
00:27:50.13\00:27:51.83
next time on Body and Spirit.
00:27:51.87\00:27:53.34