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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Women have specific
needs when it comes to exercise
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and we should
address those practically.
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Stay tune and find
out what you can do
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next on Body and Spirit.
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Hello. I'm 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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Everybody has different needs
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when it comes to exercise
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and women have their own
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if they need to have taking care
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of when they
get into exercising.
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They are not
looking to get real bulky,
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they wanna just
firm their muscles up,
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feel toned, and
avoid some of the pitfalls
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that tend to
come to us later on,
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like they wanna
avoid having osteoporosis
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and make sure
they have good posture
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for the rest of their
life. So we are gonna address
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some of those issues as we get
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into our exercise program.
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I think we are
ready to begin helping me
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out today will be my
daughter Britney Nunez
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from Black Hills
Health and Education Centre
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and Janie Baker,
a physical education
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teacher from Inverness, Florida.
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Okay, we are gonna loosen up
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first by just doing some
arm circles up and around,
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and up and
around, and up and around,
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and up and around, and
up and around, and five more
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and there is two and
three and four and five
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now we are gonna go the
other way up and around,
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and up and
around, and up and around,
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and up and up five more times
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there is one and two
and three and four and five.
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Now we are gonna warm
the lower body up by stepping
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out to the side and
lunging to the side,
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back the other way,
and back, and back good,
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back and forth nice and gentle,
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stretch the inside of the
thigh as you are doing it.
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Now we also warm up the
quadricep as we push off
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each direction
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and we are gonna
do ten more each way,
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there is one, and two,
and three, and four, and five,
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six, and seven,
and eight, two more,
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nine, last one and ten good.
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We are gonna
start with some lunges
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and we want to
do these carefully.
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You do not want your
knee to come past your foot
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and you wanna gauge the
depth that you are going
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because if you are
not very good at these
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you might not wanna
go very deep at first.
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We are gonna start
with the left side,
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put your hands on your hips,
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step out with your left
leg, down and up and switch,
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and if you can't go that far
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then just do a modified version,
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but stay with the concept of
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keeping the knee over the foot,
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keep your chest up
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and make sure you
breathe in and out.
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Okay, we are gonna
do 20 on each side,
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that's five right,
that's actually six, six okay,
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this is number
seven alright, have fun.
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I'm gonna watch make
sure you do it right, good.
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There is a couple of
years between Janie and Britney,
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but what we are doing is
good for women of all ages,
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as we get older
we don't wanna lose
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the ability to keep moving.
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We wanna stay
strong and be able to do
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what you wanna
do. Remember the words
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of Jacqueline when asked if he
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is added years to his life,
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he just said I don't
know but I've added life
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to my years and
that's the thing we wanna do,
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we wanna add life
to our years; however,
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long we are gonna live
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we want to enjoy
life to the fullest.
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How many we are now?
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Janie did you count.
Oh! No, I thought you were.
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I think 20, this is 20.
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Let's do three
more each side. Okay.
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I always have to make sure,
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yeah that were closer
to 17, and last one good,
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alright. Now cross
your arms across your chest
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and what I want you to do
is get your feet out wide,
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we are gonna do
wider then we usually do
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because what we
are trying to do here
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is we wanna focus on
the inside of the thigh
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because that's an area,
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where ladies like to keep strong
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and keep firm and so
you are gonna do the same
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principle in squatting
that we usually do by keeping
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the knees over the feet,
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but you're gonna have
your feet turnout little bit
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and squat down and
come up and squat down
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and you should feel that
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stretching on the
inside of your thigh.
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Okay and down and up
and since women are usually
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more interested in working their
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lower body then
their upper body,
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which is just the
opposite of the man.
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We think we go ahead
and start with lower body
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today to put the
maximum emphasis on that
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and then we will do
little upper body at the end.
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Okay, we are gonna do 15 more,
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one, and two, and
three, and four, and five,
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ten more one, and
two, and three, and four,
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and five, six, and
seven, and eight, and nine,
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one more time
hold you are gonna hold
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there for 15 seconds,
you will stretch in there,
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there is five and 11,
12, 13, 14, and 15 good.
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Alright, let's lay
down on your left sides
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and we are gonna work
the gluteus maximus area now.
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Let's raise up and down, and up,
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let's do 30 on each
side, do them controlled,
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so you feel the muscle
contract. Gluteus maximus
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is a very large
strong muscle in the body
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and should be well
developed on both men
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and women that's a
good stabilization muscle
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and it also helps man
to keep their posture,
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so they avoid
lower back problems good.
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Where we are at Janie? 18. Okay,
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make sure you do it slow enough
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that you feel
the muscle contract
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and where we are at
26, 27, 28, 29, 30. Okay,
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bend the right
knee bring it forward
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and now you are gonna
lift the left leg back up
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and you are gonna work
the abductor area come up
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and down and up, it's important
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to have balance of your legs.
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We are gonna do 30
on this one as well,
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good you wanna
feel the inside of
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your thigh to the work here.
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You are feeling that Janie, yes.
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What about you
Britney, yes. Okay good.
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How many we have done
there? 13, 14, 15 good
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and up keep the leg straight,
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and up, and up, and up,
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this one takes
little concentration.
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We are not getting quite
as much range of motion as
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we do with the abductors,
but we are still getting
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a contraction
there. Where we are at now?
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28, 29, and 30. Let's
move on to your left side.
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Right side. Right side
excuse me you're right.
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Okay, but we were
doing our left side okay,
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and up, and up,
and up, little slower,
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feel your gluteus
maximus do the work
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each time focus on
the muscle, and up,
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good, and up, and
up, and up, and squeeze,
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try and squeeze the
glut on each repetition.
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And remember even
though we were working
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the muscle area it
doesn't mean it is magic
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and burn fat off the area,
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fat comes off on the
reverse order it comes on,
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so you might find
yourself losing fat lots
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of other areas before you lose
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it off the spot you want.
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Where we are at Janie?
30. Okay alright go and
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bend your knee up.
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Now raise back leg
up and up, and up, good,
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and up, and up,
and up, and up, and up,
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and up, and up, and
up, good keep going and up,
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keep the leg straight
as you can, up, and up,
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and up, 18, 19,
10 more, 1, 2, 3,
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4, 5, 6, 7, 8, 9, 10.
Now we are gonna watch
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on your hands and knees,
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and we are gonna
work the hamstrings,
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put your left leg back.
Okay and I want you to flex
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at the knee and
you are gonna contract
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the hamstrings, do 30 of those,
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feel the hamstring work.
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The hamstring is
made of a three muscles,
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the
semimembranosus, semitendinosus,
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and biceps
femoris and as you do that
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you should feel them
flex just like you are flexing
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an arm instead you
are flexing the leg,
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good. Where we are at Janie?
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14. Okay and you should
feel the gluteus maximus
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start to burn a little
bit as you do this as well
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as this is having to stabilize
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as you do the exercise.
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Let's go just a
little bit slower ladies,
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little bit slower,
feel that muscle contract,
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squeeze it, and
squeeze it, good,
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try and keep your
arms straight as you do it.
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Where we are at now?
27. Okay that's 29 there,
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one more, good. Alright,
let's switch right leg out,
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okay and start
flexing control, good,
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and flex, and
flex, and flex, and flex,
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and flex and 8
and 9 good and 10,
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little bit slower, 12,
13, 14, 15, 16, 17, 18,
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19, 20 and 1, and
2, and 3, and 4, and 5,
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and 6, and 7, and 8,
and 9, one more time good.
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Alright, now
while you are laying on
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your sides go
back on your left side.
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I want you to
stretch your quadricep
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reach back and grab a
hold of your ankle and pull.
00:11:25.82\00:11:28.57
You gonna hold that
stretch for 15 seconds
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and when you do
this get to a point,
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where you feel
the stretch happening
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and just hold it there don't try
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and force your
leg back to position
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you don't want to be in.
00:11:40.61\00:11:41.58
Okay and let's
roll over the other side
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and stretch the quadricep.
00:11:52.86\00:11:54.60
While you are doing it
take some good relaxing
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breathes as you do
that you find your muscle
00:12:02.06\00:12:04.40
releasing and
make it little easier
00:12:04.43\00:12:05.99
to get the flexibility
and it's very important
00:12:06.02\00:12:08.88
to keep your
flexibility as we get older
00:12:08.91\00:12:10.86
tends to start going
away and we don't want that.
00:12:10.89\00:12:13.12
Okay, lay down on your back,
00:12:14.75\00:12:16.55
I like you to pull
your right knee up to you,
00:12:17.12\00:12:20.24
get your hands
in behind your knee,
00:12:20.94\00:12:22.84
underneath there you go,
00:12:23.49\00:12:24.89
put your other leg straight,
00:12:24.92\00:12:25.89
these might be go underneath as
00:12:26.10\00:12:27.54
we don't wanna
put damage to the knee
00:12:27.57\00:12:28.99
and so we find
this a much safer way
00:12:29.02\00:12:31.02
of doing a stretch,
00:12:31.05\00:12:32.13
so let's hold it
now for 10 more seconds
00:12:32.16\00:12:34.82
and down to 5, 4,
3, 2, 1 and switch.
00:12:37.79\00:12:43.98
Okay reach
behind and pull and pull
00:12:45.51\00:12:49.85
good and 5 more seconds,
00:12:51.86\00:12:57.12
4, 3, 2, 1 okay I
want you to roll over
00:12:57.15\00:13:03.12
on to your abdomen, we
are gonna do some pushups
00:13:03.36\00:13:05.47
and start doing
some upper body exercise.
00:13:05.93\00:13:07.68
I'm gonna go ahead and have
00:13:08.46\00:13:09.43
you do them off your knees.
00:13:09.44\00:13:10.41
Okay, I want you
get your hands out wide
00:13:10.68\00:13:13.17
just to put little
more emphasis on the chest
00:13:13.63\00:13:15.19
as we start the
exercise and let's go ahead
00:13:15.22\00:13:17.44
and try and do 10
from that position.
00:13:17.47\00:13:18.86
Okay down and up,
keep your back tight,
00:13:18.89\00:13:22.60
keep your abdominal tight,
00:13:22.63\00:13:23.93
there 3, and 4, and 5, and 6,
00:13:24.39\00:13:29.79
and 7, and 8, 9, and 10.
00:13:30.68\00:13:36.40
Bring your hands
a little closer now.
00:13:36.43\00:13:37.68
Okay more traditional position.
00:13:38.13\00:13:40.09
Okay, let's go 10 more there,
00:13:40.12\00:13:41.51
1, and 2, and 3, and
4, keep the back tight, 5,
00:13:41.95\00:13:49.06
and 6, 7, 8, 2
more, 9, and 10, good.
00:13:49.50\00:13:57.07
Alright, let's
come up on the feet,
00:13:57.96\00:13:59.02
let's go and stretch
that area put your hands
00:13:59.41\00:14:01.14
behind your back and lean back,
00:14:01.17\00:14:03.21
hold your shoulders back
00:14:03.64\00:14:05.05
and feel stretch
across your chest.
00:14:05.40\00:14:07.15
And now bring it across,
00:14:09.94\00:14:11.15
pull your shoulder blades apart.
00:14:11.95\00:14:13.17
Okay hands
behind the back again,
00:14:21.78\00:14:23.65
push your chest
out, and stretch,
00:14:24.58\00:14:27.46
and feel the
stretch across there
00:14:27.49\00:14:28.75
okay and bring it across
00:14:31.97\00:14:33.67
pull the shoulder blades apart.
00:14:34.36\00:14:35.60
Okay Britney could you
get our towels for us please.
00:14:41.40\00:14:43.22
We are gonna work
the upper back area
00:14:47.54\00:14:48.99
and this is an area
that women often neglect
00:14:49.62\00:14:52.24
and it's an important
area because when we work
00:14:52.61\00:14:54.60
the upper back in fact Janie
00:14:54.63\00:14:55.77
if I can have you
turn around for a moment
00:14:55.80\00:14:57.18
this whole area
just move all way round.
00:14:57.93\00:15:00.55
This whole area
around the scapula is a very
00:15:00.58\00:15:02.59
important area to
work because we wanna try
00:15:02.62\00:15:04.42
and keep this
upper thoracic area
00:15:04.45\00:15:07.12
having a good
curvature because often
00:15:07.55\00:15:09.06
times as women get older,
00:15:09.09\00:15:10.48
let me have you turn profile now
00:15:10.51\00:15:11.94
their head starts to jet forward
00:15:11.97\00:15:13.69
and they start
to get a 45 degree
00:15:13.72\00:15:15.99
bend to their neck
instead of having a better
00:15:16.29\00:15:18.35
straight up and down effect,
00:15:18.38\00:15:19.77
so we wanna try and avoid that
00:15:19.80\00:15:21.94
and so one of the
ways of doing that
00:15:21.97\00:15:23.44
in correcting posture naturally
00:15:23.47\00:15:25.34
is by working
that upper back area,
00:15:25.37\00:15:27.35
working around the scapula,
00:15:27.81\00:15:28.96
where there are
16 different muscles
00:15:28.99\00:15:30.32
attaching on each side
and very important muscles
00:15:30.35\00:15:33.26
levator scapulae coming from
00:15:33.29\00:15:35.01
the first four
cervical vertebraes
00:15:35.04\00:15:36.75
to the upper aspect,
00:15:36.78\00:15:39.22
the superior
angle of the scapula
00:15:39.59\00:15:41.22
and then we have the trapezius,
00:15:41.39\00:15:42.88
which goes from the
occipital protuberance here
00:15:42.91\00:15:44.78
and fans out and comes down
00:15:45.23\00:15:46.71
to the T12 down in the back
00:15:46.74\00:15:48.49
and so very
important muscle group to work
00:15:48.52\00:15:50.42
and along with the
muscles of rotator cuff,
00:15:50.79\00:15:53.44
which are, we can
get it into later. Okay.
00:15:53.92\00:15:55.90
Yeah. You get the
idea, alright step out with
00:15:55.93\00:15:59.32
the left foot grab
the towel with your right
00:15:59.35\00:16:02.19
and get a hold and
pull and reach out and pull,
00:16:02.70\00:16:06.40
and pull, and I would
like to do 20 of those,
00:16:07.22\00:16:10.51
keep it control,
okay, but those muscles
00:16:10.98\00:16:15.46
of the rotator
cuff are actually made
00:16:15.49\00:16:17.44
of the
supraspinatus, infraspinatus,
00:16:17.47\00:16:19.04
subscapularis, and teres minor,
00:16:19.07\00:16:20.76
and so if you hear
about rotator cuff area
00:16:20.79\00:16:23.25
then these
muscles also attach around
00:16:23.28\00:16:25.30
the scapular area, the
subscapularis is underneath
00:16:25.33\00:16:27.80
the scapula and that
helps to give the body
00:16:27.83\00:16:30.41
the ability to
make the rotation motion
00:16:30.44\00:16:32.87
and so this
exercise is designed to work
00:16:33.20\00:16:35.79
that area along
with, is it 20. 20. Okay
00:16:35.82\00:16:38.52
let's switch the other side
00:16:38.55\00:16:39.58
along with latissimus dorsi.
00:16:39.92\00:16:41.73
Okay and let's pull
and latissimus dorsi
00:16:42.55\00:16:46.59
is a big muscle
that's right down in here.
00:16:46.62\00:16:48.54
Okay and let's reach out,
00:16:49.83\00:16:53.66
the way out, good,
00:16:56.35\00:16:58.47
feel the work, a
little bit slower,
00:16:59.71\00:17:01.32
little bit slower, we
are gonna little faster.
00:17:01.35\00:17:02.84
Okay, where we at Janie,
16, 17, 18, and two more.
00:17:04.26\00:17:10.70
Okay now we are
gonna take our towel,
00:17:12.15\00:17:15.01
we are gonna pull it
apart, bring it to our chest,
00:17:15.99\00:17:18.53
we are gonna press
it up and bring it down,
00:17:18.56\00:17:21.34
we are gonna press up and down,
00:17:21.85\00:17:23.95
and up and
down, and up and down,
00:17:24.48\00:17:28.62
and up and
down, and up and down,
00:17:29.17\00:17:33.54
and up and
down, and up and down,
00:17:33.57\00:17:37.88
and up and down, and up good,
00:17:37.91\00:17:42.18
keep going, and
up, and up, and up,
00:17:42.21\00:17:49.49
and up, and up, and up,
good one more time and up.
00:17:50.29\00:18:00.10
Now let's bring it down
00:18:00.13\00:18:01.23
and let's go
back up and come down,
00:18:02.14\00:18:05.09
and go up and
down, and up and down,
00:18:05.67\00:18:11.62
and up and
down, and up and down,
00:18:12.42\00:18:17.53
and up and
down, and up and down,
00:18:18.08\00:18:23.12
and up and
down, and up and down,
00:18:23.59\00:18:28.54
and up and down, and
up. Let's go 10 more,
00:18:29.12\00:18:33.40
and one, and two,
and three, and four,
00:18:34.02\00:18:42.29
and five, five more
times, one, and two,
00:18:43.24\00:18:49.07
and three, and two
more, and four, one more time
00:18:50.70\00:18:54.67
and up, good, feel
your shoulders on that one.
00:18:55.38\00:18:58.90
Oh! Yes. Alright
let's do those stretching,
00:18:58.93\00:19:00.57
I like you to stretch
your upper back first,
00:19:00.60\00:19:02.41
so let's reach up
and grab a hold the elbow
00:19:02.62\00:19:04.52
and hold the elbow
and just feel the stretch
00:19:05.07\00:19:08.17
through the back
side there, good,
00:19:08.20\00:19:10.21
should feel this area
as we are going through it.
00:19:10.76\00:19:13.44
Okay, let's
switch the other side
00:19:16.05\00:19:18.55
and nice exchange we
are while we are doing it,
00:19:22.31\00:19:24.19
nice deep breath and blow out,
00:19:24.22\00:19:26.77
relax as you stretch,
00:19:26.80\00:19:28.35
think about pleasant things
00:19:29.38\00:19:30.74
like you are done
with your last exercise.
00:19:31.29\00:19:33.03
Okay now let's
bring the arm across
00:19:35.91\00:19:38.44
and stretch the shoulder area.
00:19:38.47\00:19:39.80
Okay and hold that, just
take it to a natural point,
00:19:41.74\00:19:44.66
where it wants to stop.
00:19:44.69\00:19:45.67
Okay, let's
switch the other side
00:19:50.25\00:19:52.20
and let's hold
for 10 more seconds,
00:19:58.02\00:19:59.63
1, and 2, 3, 4, 5, 6,
7, 8, 9, and 10, good.
00:19:59.66\00:20:10.26
There is your towel back, okay.
00:20:10.81\00:20:13.99
We're gonna do some biceps,
00:20:14.70\00:20:15.99
let's drape it
over to thumb side,
00:20:16.02\00:20:17.32
grab a hold of it
and we're gonna curl up
00:20:17.83\00:20:19.91
and I want 30 on each side
00:20:19.94\00:20:21.94
and by using the towel
00:20:22.91\00:20:23.93
we can control how hard we work
00:20:23.96\00:20:25.56
we want to focus on
the muscle we are working,
00:20:26.26\00:20:28.56
do it control enough.
00:20:28.59\00:20:29.90
You should feel
what you're doing,
00:20:30.09\00:20:31.59
give yourself the resistance up
00:20:32.15\00:20:33.68
and pull back down,
resistance up, pull down,
00:20:33.71\00:20:36.94
okay slow it down
just a little bit,
00:20:37.79\00:20:39.94
do it little bit fast,
there we go that's better,
00:20:39.97\00:20:42.51
keep it controlled.
How many we are Janie?
00:20:43.02\00:20:46.46
17. Okay, 18, 19,
10 more to go Britney.
00:20:46.49\00:20:52.32
1, and 2, and 3,
and 4, 5, 6, 7, 8, 9
00:20:53.01\00:21:06.27
one more time and
10 good. Switch over,
00:21:06.30\00:21:10.05
get a hold, curl
up, and up, and up, up
00:21:10.92\00:21:17.95
there is 5 and 6, 7, 8, 9, 10
00:21:18.85\00:21:27.37
okay keep counting for me Janie.
00:21:28.08\00:21:29.51
Now for you
ladies the bicep area
00:21:30.04\00:21:31.71
isn't important to
work because the muscles
00:21:31.74\00:21:34.36
surrounding each joint
or gives it the strength
00:21:34.39\00:21:36.41
and stability in
this case as we strengthen
00:21:36.44\00:21:38.75
the bicep we are
making our elbows more stable
00:21:38.78\00:21:41.53
and that's very beneficial
for lot's of little things
00:21:42.00\00:21:44.03
we like to do in
line. Where we are?
00:21:44.06\00:21:46.19
23. Okay, and 25, 26,
27, 28, 29, and one more 30.
00:21:46.22\00:21:57.03
Alright, now we're
gonna to do the triceps
00:21:57.29\00:21:58.92
that's an area that
ladies like to work on
00:21:58.95\00:22:00.97
because they
don't wanna get that
00:22:01.00\00:22:02.76
jiggling effect back there,
00:22:03.59\00:22:05.14
where we call the
grandma way bye, bye fat
00:22:05.69\00:22:07.59
and so what we're gonna to do is
00:22:08.06\00:22:09.07
we're gonna push
down and bring it back
00:22:09.10\00:22:11.53
and again we are
gonna do 30 of these,
00:22:11.56\00:22:13.00
there is 3, and
4, and 5, and 6, 7,
00:22:13.97\00:22:21.99
keep counting Janie. Remember
00:22:22.02\00:22:24.43
no matter what we do,
00:22:24.94\00:22:25.91
we got to get
rid of the body fat
00:22:26.57\00:22:28.05
because if the
fat is still there,
00:22:28.29\00:22:29.89
still gonna not look
the way you wanted to,
00:22:30.95\00:22:32.67
you can have really firm muscles
00:22:32.70\00:22:34.06
underneath the fat, but
since fat is not cross us
00:22:34.14\00:22:37.63
a joint fat is not
contract nor can you take fat
00:22:38.08\00:22:42.12
and convert it into
muscle nor will more muscle
00:22:42.15\00:22:45.37
become fat that is
a great misconception.
00:22:45.40\00:22:47.73
I don't know who started it,
00:22:48.14\00:22:49.21
but it's not accurate.
00:22:49.24\00:22:50.35
Okay, where we are?
27. 28, 29, and 30 okay.
00:22:50.95\00:22:57.98
Switch the other
side, push down, and push,
00:22:58.73\00:23:02.87
and push, and
push, and push, 6, and 7,
00:23:03.83\00:23:10.52
and 8, 9 and 10, good.
00:23:11.16\00:23:16.64
We are feeling now Britney. Yes.
00:23:16.67\00:23:18.12
Okay Janie feeling okay. 14,
00:23:18.15\00:23:20.90
Janie is trying to count too,
00:23:22.42\00:23:23.50
so I don't wanna ask
you too make questions.
00:23:23.53\00:23:25.07
What number we
are on by the way.
00:23:25.10\00:23:26.47
17. Okay control both ways,
00:23:26.50\00:23:29.23
both ways up and
down, 1, and 2, and 3,
00:23:29.96\00:23:35.84
and 4, and 5, and
6, and 7, 8, two more
00:23:36.36\00:23:43.42
and 9, and 10
okay. We're gonna stretch
00:23:43.78\00:23:47.79
that should feel good
now that should feel good now
00:23:47.82\00:23:53.84
at this point of the
game doing all that arm work,
00:23:53.87\00:23:56.58
some nice breaths,
relax, think about something
00:23:57.92\00:24:01.65
pleasant like we're almost done,
00:24:01.68\00:24:04.39
think in this way the leg
workouts already behind us.
00:24:07.62\00:24:10.05
Oh! Excuse the part.
00:24:10.52\00:24:11.96
Okay, and now
switch the other side,
00:24:13.63\00:24:17.66
okay and pull
00:24:20.84\00:24:21.81
and hold, 10 more seconds,
00:24:29.31\00:24:31.23
1, 2, 3, 4, 5, 6, 7,
8, 9 and 10 very good.
00:24:31.26\00:24:41.41
Alright, now we're
gonna do some abdominal work
00:24:42.47\00:24:44.42
and we're gonna do it
from a standing position
00:24:44.93\00:24:47.02
and we're gonna put
our hands on our abdomen,
00:24:47.82\00:24:49.58
so we can feel
what we are doing,
00:24:49.61\00:24:51.01
we're gonna contract our abs
00:24:51.04\00:24:52.54
and we're gonna bend over
00:24:53.34\00:24:54.53
and we're gonna come up
and we're gonna lay back,
00:24:55.20\00:24:58.15
contract your abs, you
should feel your abdominal
00:24:58.97\00:25:00.82
muscles contract
and up and lay back,
00:25:00.85\00:25:04.80
contract and
over and up and back,
00:25:05.37\00:25:10.33
contract and
over and up and back,
00:25:11.03\00:25:15.83
contract and
over and up and back,
00:25:16.44\00:25:21.00
contract over up and back,
00:25:21.50\00:25:26.10
contract over up and back,
00:25:26.76\00:25:31.02
contract over up and
back, contract over up,
00:25:31.43\00:25:39.28
we're gonna to do 10
more, contract over up,
00:25:39.31\00:25:43.62
there is 1,
contract over up and two,
00:25:44.07\00:25:49.28
contract over up three,
up down through the over up
00:25:49.71\00:25:56.46
and four, contract
over up five, five more
00:25:56.91\00:26:02.51
contract over up six,
contract over up seven,
00:26:02.54\00:26:10.32
contract over up
eight, contract over up nine,
00:26:10.78\00:26:18.45
and one more contact
over up and ten, good.
00:26:18.48\00:26:23.22
Okay let's stretch
00:26:23.79\00:26:25.21
and stretch the other side.
00:26:32.05\00:26:33.87
Now just turn your trunk
00:26:39.45\00:26:40.42
and turn, good.
00:26:45.30\00:26:48.97
Okay ladies, we're
all done. Thank you.
00:26:50.27\00:26:52.53
There are many
exercise programs you can do
00:26:55.58\00:26:57.52
and this is just one
sample of an exercise program
00:26:57.55\00:26:59.89
that will help you
if you stay with it
00:26:59.92\00:27:02.25
and that's really the big key
00:27:02.28\00:27:04.04
for anybody not just woman,
00:27:04.07\00:27:05.80
but for anybody get
on a workout program
00:27:05.83\00:27:08.14
and stay with it
00:27:08.17\00:27:09.43
that's when the
results start to happen.
00:27:09.46\00:27:11.13
Sometimes we get
inpatient because
00:27:11.16\00:27:13.03
the body fat isn't
coming off there is
00:27:13.06\00:27:15.11
we want to come off of first.
00:27:15.14\00:27:16.65
We find the coming off areas,
00:27:17.09\00:27:18.39
we don't wanted to come off up.
00:27:18.42\00:27:19.92
Well, that's
gonna happen from time
00:27:20.30\00:27:22.04
it depends on where
you carry your fat deeper,
00:27:22.07\00:27:24.70
which is something
that's genetically born into you
00:27:24.73\00:27:27.17
and it is again
gonna be the first place
00:27:27.20\00:27:29.07
you are gonna put the fat on
00:27:29.10\00:27:30.07
last place you
are gonna lose it.
00:27:30.08\00:27:31.68
Stay with it, scope yourself
00:27:31.71\00:27:33.49
there is some proper exercise,
00:27:33.52\00:27:34.79
but don't do it
for vanity purposes.
00:27:35.15\00:27:36.94
Yes, we all want
to look at our best,
00:27:36.97\00:27:38.36
but we wanna look our
best for the glory of God
00:27:38.39\00:27:40.66
and we have to
remember to keep his promises,
00:27:40.69\00:27:42.84
as we go through
our workout program
00:27:42.87\00:27:44.59
and over here at Body and Spirit
00:27:44.62\00:27:46.32
we always claim
Philippians 4:13,
00:27:46.35\00:27:48.60
which states I can do
all things through Christ,
00:27:48.86\00:27:50.98
which strengthen
me. God bless you.
00:27:51.01\00:27:53.69
We look forward to seeing you
00:27:53.72\00:27:54.78
next time on Body and Spirit.
00:27:54.81\00:27:56.52