The following
program is designed
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to demonstrate simple workouts
00:00:03.58\00:00:05.15
that you can use to
improve your health.
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Be sure to
consult your physician
00:00:09.02\00:00:10.31
before beginning
any exercise program.
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Cholesterol is a topic
that's often talked about,
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but not very well understood.
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We talk about that more
next on Body and Spirit.
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Hello, I am Dick Nunez,
Wellness Director of the
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Black Hills Health
and Education Center.
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Welcome to Body and Spirit.
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I remember years ago,
I was at a salad bar and
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I was going through and
there were couple of women
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in front me. One of
them started going after some
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olives and another one
said, oh! You don't want those
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and that one said, but
why? She said, well they are
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very high in cholesterol.
Another one went oh!
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I didn't know that and
she said very surely oh! Yes,
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they are very high in
cholesterol like she was
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some nutritional biochemist,
and I was listening to
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them and I thought, umm!
Do I leave them in darkness
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or do I try and evangelize them.
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So I chose to evangelize.
I said excuse me ladies,
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I couldn't help,
but here you talk.
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Cholesterol is
actually a fat soluble substance
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synthesized by the liver
since olives have no liver
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they produce no
cholesterol, however,
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they are high in fat
which can stimulate production
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in cholesterol and
the one simply went,
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thank you. No appreciation
for my enlightenment.
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I should have left them
in nutritional darkness;
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however, when I look around
I see cholesterol is grossly
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misunderstood. It's
sometimes overemphasized
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or maybe sometimes
not emphasized enough.
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We gonna talk more about
as we get into our workout
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program. We ready to start
now. Helping me out will be
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Jonathan Hopkins who
works for me out at the
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Black Hills as a
therapist and personal trainer
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and my daughter
Brittany who is a student at
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Tamarack Springs
Academy in Polebridge, Montana.
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So we gonna
start by loosening up.
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We gonna bring arms way
up and we gonna bring them
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around, come way up
and bring them around
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and way up and
bring them around and up
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and let's keep going. I
might add there are lot of
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times people think by
exercising that they gonna
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reduce their cholesterol
and I tell them no you are
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mistaken. You will
raise your high density
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lipoproteins, but in
order to lower that total
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cholesterol you really
need to work on the dietary
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habits. You don't
need to eat cholesterol.
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There is no required amount
that needs to be consumed.
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Your body will
produce what it needs.
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Now let's 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 around
and that feels good,
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1 more time I wish I
could swim, and down, alright.
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Now what we gonna do is
we gonna simulated decline
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press, so we take our
hands in this position
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and we gonna be pushing
down slowly and then squeeze
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together in the
middle, and bring it back up
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and press down. Now for
those at home if you simply
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just go oh! This is easy
then yes, it's going to be,
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but if you focus on what
you doing and actually focus
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on squeezing the muscles
and pressing it down together
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you'll feel them and
push and squeeze together,
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press it down, squeeze
together and up and press
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and squeeze together,
back up, press down and squeeze
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the chest, up and down
and squeeze, up, press down
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and as you squeeze
down it hold your squeeze,
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I should not be able
to pull your hands apart.
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Okay, that's not fair. Let
me see if I can do Jonathan.
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See if you can do to
me. Oh, that's not fair.
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Okay, bring it
back up and press down,
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bring it back up and
press down, bring it back up
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and press down. Let's
do about 5 more and press,
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squeeze together
and press, squeeze
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and here is number 3, squeeze
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and number 4,
squeeze it down, last one,
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bring it up and press it down,
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alright, let's stretch
out. Put the hands behind the
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head, push the elbows
way back and feel it's
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stretch through the
chest area, very good. Hold on
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to that and now let's go
ahead and give yourself a
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hug. The terms we use
for cholesterol are HDL
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cholesterol and
LDL cholesterol. HDL is
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considered the good. Go
ahead and go back to the
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first position again,
and the LDL is considered the
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bad. Well, HDL is
good. It's produced the high
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level by exercise and we
take cholesterol out of the
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system. LDL, however, is
not really bad, okay, let's
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go to the hug, because
if you don't have any LDL
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cholesterol you would
be dead, so I don't really
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ever use the terms
bad cholesterol and good
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cholesterol certainly
too much LDL cholesterol is
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bad, okay, go and
relax. But too much glucose is
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bad as well, so we
don't wanna say bad glucose
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because it's not. If
you don't have any glucose
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just ask anybody who is
diabetic. If the glucose
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level gets too low
they are in big trouble.
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Alright, let's start
with some back training, so
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what we gonna do is
reach out and we gonna
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pull into ourselves,
squeeze the shoulders
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back and then flare
it way out, pull back and
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flare it way out,
okay, keep going. What you
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trying to do is you
are trying to push the
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scapula out as far as
you can. Imagine like,
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kind a bad example, but
like a cobra flaring its
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hood. You're trying
to flare out your back as
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much as you can
and when you comeback
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you are squeezing
the scapula together and
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then you gonna go way
out. The scapula, your
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shoulder blades just
in case you didn't know,
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alright, squeeze back
tight and then back out
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again. Force the
shoulder blades apart as
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you go back out,
squeeze it back, push
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them out, squeeze
it back, push them out,
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very good and let's do
3 more here, pull and out,
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and pull and out, and
pull and out. Now let's
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reach up and pull
down, squeeze down and back
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up, squeeze down
and up, squeeze down,
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squeeze the
shoulders way back, drive the
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elbows down into the
side and up, pull down
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and up, pull down and
up. This is working in
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major muscles of the
upper back, one thing I
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like to mention about
cholesterol is the people
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can have a high
cholesterol level and
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still have totally
clean arteries and people can
00:07:38.39\00:07:41.62
have a lower cholesterol
levels and still have
00:07:41.63\00:07:43.37
problems with blockage. However,
00:07:43.38\00:07:45.57
statistical
information as shown through the
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Framingham Study that
those with cholesterol
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levels of under 150
are in good shape as far as
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preventing having a
heart attack. Last I
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heard there is still
had not been any heart
00:07:57.55\00:07:59.61
attack fatalities
from anybody with the
00:07:59.62\00:08:01.56
cholesterol level
under 150 from the
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Framingham Study.
Alright, pull it down.
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Let's do a couple more
and pull and pull, okay.
00:08:08.03\00:08:14.57
Let's go and stretch
out by putting arm up over
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the head. And
those who follow a total
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vegetarian diet or not
eating any cholesterol,
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so their cholesterol
levels tend to be very,
00:08:24.34\00:08:26.57
very low. Last
time, mine was checked I
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think it was a
106. Jonathan if you had
00:08:28.84\00:08:31.33
your's checked?
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Brittany if you
had your's checked?
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No. Alright, well, first thing
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we do we get back to
the Black Hills, those
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needles are going into veins.
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No. Alright, let's switch
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around, okay,
hold steady. If your
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cholesterol level is
high there is really good
00:08:51.23\00:08:53.86
news. We have seen
people drop over 200,
00:08:53.87\00:08:55.99
300 points in just
20 days by going through
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lifestyle change,
okay, let's relax. Let's do
00:08:59.96\00:09:03.89
some shoulder work
and we gonna do that
00:09:03.90\00:09:06.44
by coming up top.
We gonna press up. We
00:09:06.45\00:09:09.91
gonna come down.
We gonna press up and
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down, and press and
down and press, focus
00:09:12.57\00:09:17.47
on the shoulders if
you can't go all the way up
00:09:17.48\00:09:19.44
that's right,
otherwise try and extend all the
00:09:19.45\00:09:22.52
way up, all the way
up, and all the way up.
00:09:22.53\00:09:27.70
Now we gonna alternate
left and right, and left
00:09:27.71\00:09:33.76
and right, and
press, and press, and press,
00:09:33.77\00:09:40.98
and press, and left and
right. Now let's do both
00:09:40.99\00:09:46.72
together again press
up, press up. Interesting
00:09:46.73\00:09:51.92
side note; for man if
you don't drink at least
00:09:51.93\00:09:55.19
3 glasses of water a
day it is just a same risk
00:09:55.20\00:09:59.61
factor for cardiac
disease as if you have
00:09:59.62\00:10:03.99
high cholesterol, so
get a lot of water in men
00:10:04.00\00:10:07.60
and that will help
you, women too because
00:10:07.61\00:10:10.36
heart disease becomes
a real problem for women
00:10:10.37\00:10:12.27
after the
menopause years. Okay, now we
00:10:12.28\00:10:15.21
gonna alternate
again. This time we gonna
00:10:15.22\00:10:17.59
alternate together.
Once is going up, the
00:10:17.60\00:10:20.14
other one going down, so
left, right, left, right,
00:10:20.15\00:10:26.81
left, right, extend
way up, way up, reach up
00:10:26.82\00:10:32.07
there, reach up, reach
up, reach up, reach up,
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way up, reach, right,
left, right, left, right,
00:10:36.56\00:10:44.46
left, right. Now we
gonna go both together
00:10:44.47\00:10:48.04
again. Up and up,
and up, and up, and up,
00:10:48.05\00:10:56.22
arms out to the side
and hold, keep the palms
00:10:56.23\00:11:02.75
flat to the ground.
Keep the arms parallel to the
00:11:02.76\00:11:06.38
ground. Keep them
out nice and straight.
00:11:06.39\00:11:09.93
If your arms will start
to feel heavy for those at
00:11:09.94\00:11:13.67
home if you need to
put your arms down, go
00:11:13.68\00:11:16.69
ahead, but Brittany
and Jonathan they wouldn't
00:11:16.70\00:11:20.04
dare. Keep the arms
up, keep them up there
00:11:20.05\00:11:26.20
nice and straight, arms
down, see if you getting
00:11:26.21\00:11:30.29
any shaking back
there. Just remember my arms
00:11:30.30\00:11:33.64
are heavy than yours.
So, it's all matter from
00:11:33.65\00:11:36.77
person to person.
Okay, oh! yes, right my
00:11:36.78\00:11:39.24
shoulder is little
bigger than yours do at least
00:11:39.25\00:11:41.35
the better be. I hope so too.
00:11:41.36\00:11:43.84
15 more seconds,
alright, we're down to
00:11:43.85\00:11:48.73
ten, 9, 8, 7, 6, 5, 4,
3, 2, 1, blast off, alright,
00:11:48.74\00:12:00.85
okay. Some shrugs we
feel good right about
00:12:00.86\00:12:03.83
now, so it's come up
and around, and up and
00:12:03.84\00:12:06.91
around, and up
and around, now we are
00:12:06.92\00:12:11.12
bringing the trapezius
into play, which is the
00:12:11.13\00:12:13.73
muscles up and
around the upper neck area.
00:12:13.74\00:12:15.49
Trapezius goes from
the back of your skull
00:12:15.50\00:12:18.06
what's called the
occipital protuberance
00:12:18.07\00:12:20.36
and goes all the
way down to your XII
00:12:20.37\00:12:22.39
thoracic vertebrae,
big muscle forms, big
00:12:22.40\00:12:25.10
diamond in the back
and covers all those
00:12:25.11\00:12:27.14
major muscles of the
scapular region like the
00:12:27.15\00:12:29.77
rhomboids and all
those good things covers
00:12:29.78\00:12:32.61
latissimus dorsi,
it's a big muscle area.
00:12:32.62\00:12:35.58
Now let's go around
the other way up and
00:12:35.59\00:12:38.36
around, up and
around, up and around, up and
00:12:38.37\00:12:43.09
around, up and
around, very good, keep it up
00:12:43.10\00:12:47.48
and up and around,
up and around, up and
00:12:47.49\00:12:52.49
around, okay, now
let's go straight up and back
00:12:52.50\00:12:55.51
down, straight up, hold
it and down, straight up
00:12:55.52\00:13:00.25
and hold, now
reach way down and up and
00:13:00.26\00:13:04.72
down, and up and
down, up and down, 10
00:13:04.73\00:13:10.84
more times, and down,
there is 1 and 2, 3, 4,
00:13:10.85\00:13:19.80
reach down, shrug
up and down and up and
00:13:19.81\00:13:24.12
down, and up, last
three. There is 1, 2 and
00:13:24.13\00:13:31.53
3. Now I would
like you to stretch your
00:13:31.54\00:13:33.29
shoulders by bringing
the arm across and pull,
00:13:33.30\00:13:37.02
alright, pull steady.
One of the things that
00:13:37.03\00:13:43.22
Nathan Pritikin
proved through the Pritikin
00:13:43.23\00:13:45.50
Longevity Center by
his own life is that even
00:13:45.51\00:13:49.42
somebody with blocked
up arteries if they get on
00:13:49.43\00:13:51.64
a healthy diet, getting
to a regular exercise that
00:13:51.65\00:13:54.73
those plaque
swellings can reverse and that's
00:13:54.74\00:13:57.37
very good news even
in his death when Nathan
00:13:57.38\00:14:00.12
Pritikin was autopsied
his arteries were found
00:14:00.13\00:14:02.79
to be clean and that
was a very breakthrough for
00:14:02.80\00:14:05.63
nutritional science,
okay, let's go the other way.
00:14:05.64\00:14:08.11
So just because your
cholesterol level is high
00:14:08.12\00:14:13.27
don't think that's the
end of it and you gonna
00:14:13.28\00:14:15.95
have to spend the
rest of your life on high
00:14:15.96\00:14:18.34
medications. You can
correct that with proper
00:14:18.35\00:14:21.17
lifestyle. Alright,
hold that for 5 more seconds,
00:14:21.18\00:14:24.63
and relax.
Okay, Brittany we need
00:14:24.64\00:14:28.04
our towels. Thank you.
You have been working that
00:14:28.05\00:14:38.35
Okay, we gonna
drape one outside. Grab a
00:14:38.36\00:14:42.50
hold, okay, and up and
out. We are talking was
00:14:42.51\00:14:47.84
aerobic exercise, I
had been doing pretty good
00:14:47.85\00:14:49.90
for this half
hour timeframe. You are
00:14:49.91\00:14:54.47
using your other hand
to give you resistance
00:14:54.48\00:14:56.98
and you are flexing
the bicep up each time. The
00:14:56.99\00:15:00.74
function of the bicep
is simply to flex the elbow
00:15:00.75\00:15:03.20
and to supinate the
wrist that's why we pull
00:15:03.21\00:15:06.66
the towel to the
outside because it keeps our
00:15:06.67\00:15:08.56
bicep and our wrist
in proper position to do
00:15:08.57\00:15:11.35
the curls. We gonna
do 30 of these Jonathan.
00:15:11.36\00:15:14.75
How many we've done?
14. Okay, and pull and pull.
00:15:14.76\00:15:21.69
The harder you pull
the more you work to get
00:15:21.70\00:15:24.45
out of it. Focus on
squeezing the bicep the
00:15:24.46\00:15:27.22
top each time and
pull and pull. Now where
00:15:27.23\00:15:33.64
are we? 23. 24, almost done, 25,
00:15:33.65\00:15:38.33
five more times,
squeeze, and squeeze,
00:15:38.34\00:15:42.42
and squeeze 2 more,
up and up, very good,
00:15:42.43\00:15:48.80
alright. That feel
good. Let's go the other way.
00:15:48.81\00:15:51.53
Drape it on the
outside the thumb side, grab by
00:15:51.54\00:15:54.97
underneath it, curl it
up and down, curl up and
00:15:54.98\00:15:59.74
down. People often
times call me and say
00:15:59.75\00:16:03.12
when I be better off I
use the dumbbell, and I
00:16:03.13\00:16:05.27
said of course you
can, but the Body and Spirit
00:16:05.28\00:16:07.88
program is designed
to not have to cause
00:16:07.89\00:16:10.79
anybody to use
equipment other than
00:16:10.80\00:16:13.08
nothing more complicated than a
00:16:13.09\00:16:14.68
towel. Most people
have towels in their
00:16:14.69\00:16:17.40
house, so it just
takes away one more excuse
00:16:17.41\00:16:20.86
as to why you are
not exercising. Flex the
00:16:20.87\00:16:26.18
bicep, flex the
bicep, flex the bicep. How
00:16:26.19\00:16:31.34
many of we have done?
18. Okay, we are half way
00:16:31.35\00:16:34.48
there. I can curl quite
a bit away, but even with
00:16:34.49\00:16:39.84
this towel I can feel
my biceps going through
00:16:39.85\00:16:42.53
the action. Curl, you
doing alright Brittany.
00:16:42.54\00:16:48.16
Okay, let's reach
way down, reach way down,
00:16:48.17\00:16:50.99
reach down and out
just a little bit, reach out
00:16:51.00\00:16:53.96
that will help you
get a full extension.
00:16:53.97\00:16:56.23
Where are we at? 1 more.
00:16:56.24\00:16:58.00
Very good, alright,
shake it out. Okay, this
00:16:58.01\00:17:04.88
one is gonna be
little more complicated. You
00:17:04.89\00:17:07.17
now take it with your
right hand like so then
00:17:07.18\00:17:09.60
you gonna bring it up
over your head and then
00:17:09.61\00:17:12.39
you gonna pull it down
with your left hand and
00:17:12.40\00:17:14.95
you gonna extend up,
extend, you have to get
00:17:14.96\00:17:18.29
a little bit of space
between your right and
00:17:18.30\00:17:20.95
left hand in order to
allow your arm to go all
00:17:20.96\00:17:24.30
the way up, way up.
Jonathan has got little
00:17:24.31\00:17:31.98
more modified version of
it still. I can't do that.
00:17:31.99\00:17:36.01
You look like you're
drying your back after
00:17:36.02\00:17:39.81
taking a shower,
Jonathan. Way up, way
00:17:39.82\00:17:46.12
up, way up, way up,
way up, but that work
00:17:46.13\00:17:52.25
still you know if
you can hold the back
00:17:52.26\00:17:53.75
behind you, okay, ten
more times, 1 and 2 and
00:17:53.76\00:18:00.85
3 and 4, extend way
up, way up, way up, and
00:18:00.86\00:18:10.09
up, two more times,
way up, extend the arm
00:18:10.10\00:18:13.13
and up. Oh! Feel that
one too. Do you feel it?
00:18:13.14\00:18:18.13
Seen my blood in my arms.
00:18:18.14\00:18:19.51
Okay, now you gonna
grab with our left hand
00:18:19.52\00:18:25.40
go up over the top,
okay, you gonna push
00:18:25.41\00:18:27.74
up, push up, push up,
and up, and up, and up.
00:18:27.75\00:18:35.75
Oh! You decided to
confirm this time, that's
00:18:35.76\00:18:40.46
good. He could
find. And up and up and up
00:18:40.47\00:18:46.54
and 9 and 10,
contract the triceps each time,
00:18:46.55\00:18:52.83
way up, way up, we
pull it back down with
00:18:52.84\00:18:56.57
the other hand, and
up and it's 15, go for 30
00:18:56.58\00:19:02.87
and up, and up, and
up. Now we got 10 to go
00:19:02.88\00:19:11.42
and up, and up, and
up, and up, push it 5 more
00:19:11.43\00:19:20.07
times, there is 1, 2, 3,
4, last one, and 5. Alright,
00:19:20.08\00:19:30.83
that was good. Let
put those away. We don't
00:19:30.84\00:19:34.36
need those anymore.
Alright, let's loosen up
00:19:34.37\00:19:37.48
our legs down. We
gonna start work in the
00:19:37.49\00:19:39.32
lower body. We gonna
step out to the side.
00:19:39.33\00:19:41.91
Lunge down to the side,
stretch inside the thigh.
00:19:41.92\00:19:46.11
Now shift back the
zother way and hold that,
00:19:46.12\00:19:49.48
shift back, now we
gonna shift, and shift,
00:19:49.49\00:19:55.36
and shift, and shift.
This is working both the
00:19:55.37\00:20:01.51
quadriceps and the
adductors of the thigh
00:20:01.52\00:20:04.64
and the abductor as
well as you stretch out. You
00:20:04.65\00:20:09.60
gonna feel it both in
the abductors and adductors
00:20:09.61\00:20:12.47
of your hip area.
Okay, we gonna do 5 more
00:20:12.48\00:20:19.70
each way. There is
1 and 1, and 2 and 2,
00:20:19.71\00:20:26.71
three more times, 3 and
4, last one, and 5, very
00:20:26.72\00:20:36.28
good. We gonna do
some lunges. Always a
00:20:36.29\00:20:40.04
good time. Hands on
the hips, you gonna step
00:20:40.05\00:20:43.08
way out, go with
your right foot first.
00:20:43.09\00:20:45.03
You gonna go down,
come back up, right back
00:20:45.04\00:20:48.16
down again, five times,
here is 3, 4, and 5, step
00:20:48.17\00:20:55.61
back, switch out
the other side. When you
00:20:55.62\00:20:57.92
do your lunge you make
sure your knee does not
00:20:57.93\00:21:00.80
go pass your feet,
very important, if you do
00:21:00.81\00:21:04.39
then you gonna create
a lot of stress on your
00:21:04.40\00:21:06.25
knee area. For those at
home if this is difficult,
00:21:06.26\00:21:09.67
okay, switch over,
then you just wanna go
00:21:09.68\00:21:13.54
down part way, don't
go down as far as they are
00:21:13.55\00:21:16.01
going. Otherwise go
ahead and go down to
00:21:16.02\00:21:18.08
the point, where you
feel your opposite knee
00:21:18.09\00:21:20.33
touching the
ground. Okay, switch if you
00:21:20.34\00:21:27.02
want to get even little
more gluteal action into
00:21:27.03\00:21:29.16
it, step out just a
little further and you will feel
00:21:29.17\00:21:31.41
even more in your
gluteus maximus. Okay,
00:21:31.42\00:21:34.80
and back out. Very
good. Okay, and switch
00:21:34.81\00:21:44.67
and we gonna do one
more time each side.
00:21:44.68\00:21:54.17
Little slower, little
slower, little, there we
00:21:54.18\00:21:59.01
go. Keep a control,
very good, last one. Nice and
00:21:59.02\00:22:05.24
control. Okay, good.
Alright, on the floor on
00:22:05.25\00:22:14.51
your side face each
other. Get a hold of
00:22:14.52\00:22:18.59
your ankle and
stretch back. Hold steady.
00:22:18.60\00:22:22.28
Make sure you breathe
in through the nose out
00:22:22.29\00:22:26.52
through the mouth.
Do not hold your breath.
00:22:26.53\00:22:28.94
People often times
are surprised that they
00:22:28.95\00:22:34.60
aren't gonna really
lower their cholesterol
00:22:34.61\00:22:36.68
by doing the
exercise, but when you put diet
00:22:36.69\00:22:39.84
and exercise
together then awesome things
00:22:39.85\00:22:42.40
happen you see that
cholesterol drop, you see
00:22:42.41\00:22:44.24
the HDL going up
and everything is good,
00:22:44.25\00:22:46.63
okay, let's go the
other way. Obviously
00:22:46.64\00:22:49.91
triglycerides,
which your blood fats also
00:22:49.92\00:22:52.70
play a part and just
through lifestyle we've
00:22:52.71\00:22:55.72
seen tremendous
changes. Triglycerides
00:22:55.73\00:22:58.27
levels are supposed
to be under 100, we had a
00:22:58.28\00:23:00.76
man come out to
our program whose
00:23:00.77\00:23:02.61
triglycerides level
was 2306 and within 20
00:23:02.62\00:23:07.08
days it was down
to 192. He changed so
00:23:07.09\00:23:10.66
much that when his
wife went to pick him
00:23:10.67\00:23:12.53
up at the airport,
she didn't even recognize
00:23:12.54\00:23:14.78
her own husband
except for the fact he was
00:23:14.79\00:23:16.82
wearing the same
jacket, he was when she
00:23:16.83\00:23:19.07
dropped him off.
Okay, now stretch the
00:23:19.08\00:23:22.10
hamstring, turn onto
your back and pull your
00:23:22.11\00:23:24.86
knee up to your
chest. Okay, now I have to go
00:23:24.87\00:23:31.24
on the outside of the
knee, but you can also
00:23:31.25\00:23:32.98
go and reach on the
inside of it. You can
00:23:32.99\00:23:35.42
also pull back from
this position. Some people
00:23:35.43\00:23:38.51
prefer the same way,
others don't care so it
00:23:38.52\00:23:42.12
all depends how much
of a big deal you want
00:23:42.13\00:23:43.89
to make about it.
Okay, let's go the other
00:23:43.90\00:23:50.60
way now. Grab the
other leg and pull it up
00:23:50.61\00:23:54.58
and hold that for
about 5 more seconds there.
00:23:54.59\00:24:02.24
Try and keep the
other leg down as much as
00:24:02.25\00:24:04.32
possible, alright,
let's come on back up
00:24:04.33\00:24:09.12
Alright, let's do
some calf raises. Come back
00:24:09.13\00:24:12.91
to the edge here. On
the balls of your feet, now
00:24:12.92\00:24:16.84
come way up high
and way down, and way up
00:24:16.85\00:24:20.61
high and way
down, way up, way down,
00:24:20.62\00:24:25.13
very good. Now let's
go fast, up, down, up,
00:24:25.14\00:24:31.07
down, up, down, up 4,
up 5, up 6, up 7, up 8,
00:24:31.08\00:24:38.11
up 9, up 10, slow
and down and up and down,
00:24:38.12\00:24:45.33
and up and down,
and up and down, and up
00:24:45.34\00:24:52.23
and down, now fast,
up, down, up 2, up 3, up 4,
00:24:52.24\00:24:57.80
up 5, up 6, up 7, up
8, up 9, up 10, slow and
00:24:57.81\00:25:06.05
down and up, way up
and down, way up and
00:25:06.06\00:25:12.24
down, way up and
down, now fast, 1 and 2
00:25:12.25\00:25:17.88
and 3 and 4 and 5 and
6 and 7 and 8 and 9 and
00:25:17.89\00:25:26.18
10, good. Alright, often
times people say way do you
00:25:26.19\00:25:30.70
speed up and then
slow down. Why do you
00:25:30.71\00:25:33.30
think that is
Brittany? That hurts more.
00:25:33.31\00:25:35.64
That's right. It hurts
more, okay. Turn this is
00:25:35.65\00:25:41.13
gonna cool down
now and turn and turn.
00:25:41.14\00:25:47.34
you don't wanna
bounce when you do this just
00:25:47.35\00:25:52.18
nice steady turn. You
feel like you wanna do
00:25:52.19\00:25:54.83
twisting exercises
to somehow magically
00:25:54.84\00:25:58.24
reduce your abdominal,
guess again, get rid of
00:25:58.25\00:26:00.95
the fat that will
reduce the abdomen like
00:26:00.96\00:26:03.93
nothing else and
turn, and turn, and turn. We
00:26:03.94\00:26:11.73
gonna go 5 more times
nice and gentle, turn,
00:26:11.74\00:26:15.05
there is 1, and 2, and
3, very good, 2 more times
00:26:15.06\00:26:29.76
and we're done, and 4
and 5. Brittany that's
00:26:29.77\00:26:38.05
quite the interesting
hair you have, I have to see
00:26:38.06\00:26:39.61
if I can do mine like
that next time. Thanks a lot.
00:26:39.62\00:26:42.26
Well, when it comes
to cholesterol there is a
00:26:42.27\00:26:48.74
scripture in the Bible it
says, all that you eat, all
00:26:48.75\00:26:51.68
that you drink shall
be done to the glory of
00:26:51.69\00:26:52.97
God. Unfortunately,
not too many people think
00:26:52.98\00:26:55.43
about that. They
don't think about the fact,
00:26:55.44\00:26:57.73
that their body
doesn't even belong to them
00:26:57.74\00:26:59.60
in the first place.
They actually think more
00:26:59.61\00:27:01.76
about taking care of
their car then they do
00:27:01.77\00:27:03.84
their own body. They
know if they keep the
00:27:03.85\00:27:05.86
oil change and keep the
filters up, put good fuel
00:27:05.87\00:27:08.92
in there that the car
is gonna last longer. I
00:27:08.93\00:27:11.20
wish more people
think about, woh! If I keep
00:27:11.21\00:27:13.72
the filters of my
body clean and I keep
00:27:13.73\00:27:16.18
everything changed
out and I put good fuel in
00:27:16.19\00:27:18.70
there my body will last
longer, but do we really
00:27:18.71\00:27:21.74
think about that
when we are heading off to
00:27:21.75\00:27:23.69
McDonalds or some
other fast food place to
00:27:23.70\00:27:26.44
load up on some fast
food and those are the
00:27:26.45\00:27:29.60
things that really
start putting on the
00:27:29.61\00:27:31.14
cholesterol and raise in
the triglycerides and the
00:27:31.15\00:27:33.76
glucose levels, so
eat properly, eat to the
00:27:33.77\00:27:36.25
glory of God, get lots
of fruits and vegetable in
00:27:36.26\00:27:38.96
their and claim
the promises of the
00:27:38.97\00:27:40.11
scripture. Philippians
4:13 states, I can do all
00:27:40.12\00:27:44.51
things through
Christ, which strengthens me.
00:27:44.52\00:27:46.76
Thank you for
joining us. God bless you, we
00:27:46.77\00:27:48.98
look forward to see you
next time on Body and Spirit.
00:27:48.99\00:27:51.93