The following program
is designed to demonstrate
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simple workouts that you
can use to improve your health.
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Be sure to consult
your physician before
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beginning any exercise program.
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Exercise is important
for both genders of all ages.
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One of the groups that
doesn't do it maybe as much
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as they should is
teenage girls. We're gonna talk
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more about that
next on Body & 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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During my career, I
trained lot of athletes and some
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of the most impressive
ones have been young female
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athletes. I remember a
girl, who is 5 foot 7, beautiful
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blond hair girl, who want
to slam dunk a basketball.
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And I thought Wow!
You're way too short and you
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are the wrong gender,
but yeah we worked with her
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and got her squatting a
lot and by the time, she was a
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senior in college she
could actually jump up and
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grab the rim on a 10
foot basket. And she was quite
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spectacle for many
people to see and was in all
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American at St.
Martin's College in Lacey,
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Washington. One of the
fellows on the men's team
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said to her said, hey
girl how come you jump so
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high? And she said,
would you ever see the movie
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White Men Can't
Jump. And they said well of
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course we have. She
says, well didn't saying
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anything about women.
You know, girls can do a lot
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more then we think
possible, if they just get out
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there and try. And so
we're gonna do just that right
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now. Helping me out
will be my daughter Britney
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and Amy, who is a close
friend of hers. And both of
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them are going to
Tamarack Springs Academy in
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Polebridge, Montana. And
since girls often times are
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more concerned with
their lower body then their
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upper body, we will go
ahead and start with lower
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body, alright. That
sounds good? Sounds good.
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That's the way it's gonna
be, alright. So we're gonna
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start out by stepping out
to the side and we're gonna
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lunge back and forth
this back and back to the left
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and to the right, and to
the left, and to the right.
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This is working the
abductor area as well as a
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quadriceps and let's
loosening ourselves for some
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more intensive leg
exercises. That both our
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girls up high
wondering what are going to be?
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Sounds like squats. Oh!
Sounds like it might be.
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Might be other things as
well. Okay, we're gonna do
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five more times each
way. There is 1 and 2, and 3,
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two more times and
last one and good, alright.
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Now, we can do some
regular lunges, we're gonna
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put the hands on the
hip, step out there with your
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right leg, go way down,
and back up, now left leg,
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there you go and back
up and keep going. When you
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do your lunges make
sure your knee does not go
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past your foot. Keep it
right over that Amy you're
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going far, just a little
too farther, there you go,
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that's better step way
out there and that will
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help you as well, way
out there and go straight
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down. Keep the knee over
the foot for just pass it
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then you can start
having some pain in the knee.
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We're gonna try and do
20 on each side Britney.
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Okay. We did about six,
eight, eight, Oh! You're
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counter is quicker then
mine. You're a smart guy.
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That's true, I was that's
why I asked you. Otherwise
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you would have gone with
my count instead, but I'll
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give you the benefit
of doubt, this is a great
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exercise for the
gluteus maximus, which is your
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derriere. And also
works to quadriceps and
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hamstrings. It is a
tough exercise for the knees.
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So, if you do have
knee problems, you might not
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wanna go down quite as far
as these ladies are, but if
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you, if you don't have
problems this is an excellent
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exercise. You could
also use weights while you're
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doing this either holding
dumbbells at your side or
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you can put a barbell
behind your neck if you want
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too. I usually prefer
having people just hold
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dumbbells at their
sides. And you could do lunges,
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lot's of different ways,
you can lunge outside, you
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can lunge down hills.
You can do all sorts of great
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things and make them
really, really difficult. Where
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we are at Britney?
That was it. You sure. Yeah.
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Okay, alright now
you're gonna cross your arms
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across your chest and
now we're gonna squats, we're
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gonna 30 of them.
We're gonna keep the chest up
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again you're gonna keep
your knees over your feet.
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Push your hips back as
you just squat down, go
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ahead and go. Squat
down, and up, and down, very
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good. We're trying to get
down, so the legs are about
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parallel, the upper thighs
parallel to the floor, you
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stick in the gluteus
maximus out. And we sure to get
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a good training affect
especially after doing some
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lunges first. We
should feel those legs work.
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After 30 of these, little
bit slower ladies, little bit
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slower, little bit
deeper, Amy. Keep the chest up,
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squat down, very good,
that's the way. The tendency
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often times we do squats
is to bend over too much at
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the waist. You should be
able to keep your chest up,
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you should be able to
look wide out in front of you.
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Somebody has come and
run in actually, you should
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be able to see him
coming. How many is that? 21.
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Twenty one, okay
just nine more Amy. Keep
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smiling you're having a
good time. Okay, these are
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fun, squats are fun, little
slower. Don't get too much
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in hurry, you wanna
enjoy each moment. Okay,
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chest up little more, we
are starting to bend over
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little too much. Keep
the chest up, chest up, where
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we at? That was 30. Get
down and hold, 30 seconds,
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okay, let's get back up
little more, up, up, up, up,
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now go down too far
come back up little bit.
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There you go, okay,
go and come on up Amy.
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Amy sit kind of the
proverbial wall, that's
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okay, chest up little
more, alright five more seconds
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3, 2, 1, that's good.
One of things I want you to
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know at home, it's very
important sometimes even
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when we're doing the
show here I may give a goal
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that might be little
too hard to accomplish from
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time to time even for
some of our participants and
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so I stopped Amy
because she was starting to lose
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her form, having to go
down too deep, and that's
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fine. Britney has been doing
this for little bit longer.
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So, but both girls did
great, their form look good,
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should have a good
leg workout there, okay.
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Now, I want you to get
on your hands and knees.
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And you gonna put your
left leg out straight. Okay,
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you're gonna go down
and touch, keep the leg
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straight, touch the floor
with your toe. And go back
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up, way up high and
back down, and up and down,
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and up and down, and
up and down, and up and
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down, and up, three
more and 1, and 2, and hold
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it there, now go down
just a little bit and back up,
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bend down a little bit,
and up, down little bit and up,
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down little bit and up,
down a bit and up, hold it
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there. Now, flex your
hamstring, flex it down and
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reach out, and flex
down and out, and do that ten
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times, there is 3, and
4, and 5, 6, and 7, and 8,
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and 9, and 10, very good,
alright. Other leg, put the
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leg out straight, okay up
touch, now go straight up.
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Now, go and touch, back
up, there you go, and up,
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and up, and up, and up,
and up, and up, two more,
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hold it up there, up
high way down and back up,
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part way down and
up, part way down and 3,
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part way down and 4,
part way down and 5, and up
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6, and up 7, and up 8,
two more and up 9, and up,
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hold it there, and now
flex the hamstring and out,
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and in and out, and in and
out, in and out, and in and
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out, and in and out, and
in three more times, there is
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8, keep the leg up and
9, one more time, very good,
00:09:02.46\00:09:07.00
lay down on your left
side. Alright, you're gonna be
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raising your right leg
up, straight up, and back
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down, and up and down.
We're gonna keep it slow,
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back down, and up and
down, very good, up and
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down, good, way up,
and up, and up, good, good.
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We're gonna do 20 of
them, there is 10, 11, keep the
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leg straight, keep the
leg straight, 13, and 14,
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very good 15, 16, 17,
three more times 18, 19,
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and 20. Now, when
you're in same position, go and
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stretch your quadriceps
muscle, reach back, grab a
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hold of your ankle, and
pull if you can't get that
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part then just get a hold
of your pant leg. And even
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though this program is
called training for teenage
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girls the reality is
this is a good workout for
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everybody even for a
man, who has been doing a lot
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of exercise, all this hip
work and leg work would be
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very beneficial because
that tends to be areas of men
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lack in because they are
too busy working on their
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upper body. Alright,
let's turn over the other way.
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Okay, same sequence again,
let's raise the leg up and
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back down, and up, and
up, very good, keep going.
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We're gonna do 20 of
those again 5, and 6, and 7,
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and 8, good job, and
up, and up, and 11 and 12,
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eight more, 1, and 2,
stay together, and up, and up,
00:10:56.87\00:11:03.71
and up, last three, and
up, and up, and up. Now, get
00:11:04.96\00:11:11.30
a hold of your leg ankle
and pull back and stretch
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your quadriceps. How is
that feeling ladies? Feels
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good. Fun, yeah, okay.
Can feel your legs? Yeah.
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Okay, I felt in before.
All parts of it. Well, maybe
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not all, but. Okay, well
hope you can find it last
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little bit. Okay, now lay
on your back and pull your
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right knee up toward your
chest, as when you stretch
00:11:38.53\00:11:40.77
the hamstring area. Exercise
is part strength and part
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flexibility and also
endurance, all three aspects
00:11:48.62\00:11:52.24
more important. On the
show here, we're working on
00:11:52.47\00:11:54.80
the strength and the
flexibility aspect. Alright,
00:11:54.83\00:11:58.51
let's switch over,
grab the other leg, pull up,
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hold each stretch for
about 10 to 15 seconds.
00:12:08.02\00:12:10.46
Make sure you breathe,
so you can relax, okay bend
00:12:10.71\00:12:15.72
both knees, feet on the
ground, hands behind the
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neck, let's do some
crunches. Okay and up
00:12:19.15\00:12:22.98
and hold, okay try and
bring your neck or your
00:12:23.47\00:12:25.98
chin up little bit
more Amy, there you go down,
00:12:26.09\00:12:28.27
now up and down, now
try and do 30 of them,
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there is 3, 4, bloat as
you come you 5, and 6, and 7,
00:12:40.11\00:12:41.08
and 8, and 9, and 10.
Twenty more, you're looking
00:12:41.11\00:12:46.92
good, crunch, and crunch,
keep counting Britney for
00:12:47.06\00:12:51.75
me. There is 14. The
abdominal muscle has a four
00:12:51.88\00:12:55.13
inch range of motion.
So, we don't wanna come way
00:12:55.26\00:12:57.92
up on it because then
we're gonna be working the
00:12:57.97\00:12:59.91
hip flexures and other
muscles. So, now we just
00:13:00.02\00:13:02.58
really trying to
isolate the abdominal muscles by
00:13:02.70\00:13:05.58
bringing the chin up
and contracting the abdomen,
00:13:05.77\00:13:07.85
blowing out is par the
equation because it helps
00:13:08.28\00:13:10.53
you to flatten your
abdominal wall, while you
00:13:10.64\00:13:12.56
sit up. How many we
at Britney? Twenty seven.
00:13:12.73\00:13:15.37
Okay, almost done, two
more, alright. Now, while
00:13:15.97\00:13:23.03
we are in this position,
we're gonna roll over onto
00:13:23.14\00:13:25.69
your abdomen and
we're gonna do some pushups.
00:13:25.72\00:13:28.15
Pushups are an excellent
exercise for all. I'm gonna
00:13:29.40\00:13:32.76
have Amy do the
modified ones, where you can do
00:13:32.84\00:13:35.34
them off your knees. And
Britney, I want you to do,
00:13:35.37\00:13:38.21
what we're gonna do is
we're gonna do 20 pushups
00:13:38.52\00:13:41.24
and Amy I'm gonna have
you do ten off your knees.
00:13:41.89\00:13:45.02
Britney I want you to do
ten regular ones at first
00:13:45.29\00:13:47.76
and then Amy you go
and stop and then Britney
00:13:47.92\00:13:49.58
you're gonna do ten
more from the modified
00:13:49.89\00:13:51.33
position, okay. Are
we ready, keep the body
00:13:51.45\00:13:55.27
straight, okay flatten
down, flatten down, there
00:13:55.52\00:13:58.37
you go, and lower
yourself down and pushup,
00:13:58.42\00:14:01.60
very good. Oh! Yeah, that
looks good, there is 3 and
00:14:01.96\00:14:07.24
4, keep the back straight,
you're looking good, 5 and
00:14:07.41\00:14:11.09
6, and 7, 8, 9, 10.
Amy you just hold up there,
00:14:11.28\00:14:19.36
okay Britney go to
the modified, you're doing
00:14:19.51\00:14:21.24
great Amy, and you
can do ten more with her,
00:14:21.38\00:14:22.65
go, and down, and
down, and down, and down,
00:14:23.08\00:14:31.34
and down, two more
times, press and press, alright,
00:14:32.70\00:14:39.29
good go and come on
up. When I was working in
00:14:39.37\00:14:43.95
the Athletic Club Industry,
I had a 15-year-old girl,
00:14:44.07\00:14:47.35
who is only 5 foot,
223 pounds, bench press 215
00:14:47.59\00:14:51.57
pounds and she was so
strong that when she would
00:14:51.66\00:14:56.18
come in the exercise
room football players would
00:14:56.31\00:14:58.67
leave because she would
warm up before they were
00:14:58.88\00:15:01.29
straining with,
unfortunately she got peer
00:15:01.45\00:15:03.86
pressure getting in her
way because some guys she
00:15:04.02\00:15:05.92
was dating was into rock
and roll and fast cars and
00:15:05.99\00:15:09.13
so forth and all his
friends do haze and marijuana
00:15:09.18\00:15:11.64
smoke, kept telling this
beautiful young 15-year-old
00:15:11.89\00:15:14.28
girl, how weird and
strange she was, she ended up
00:15:14.43\00:15:17.06
marrying this guy and
became anorexic and lost
00:15:17.27\00:15:19.15
all her wonderful
muscle she developed and got
00:15:19.30\00:15:21.43
down to 86 pounds.
But looking at her,
00:15:21.66\00:15:23.63
you could not tell that
she was big powerful and
00:15:23.66\00:15:26.73
strong. She was very
petite, she look like cute
00:15:26.96\00:15:29.83
little blond girl, but
yet she had this incredible
00:15:30.04\00:15:32.16
mental capacity for lifting
big, big weight. So, girls
00:15:32.23\00:15:36.32
can accomplish a lot
more then they think, they can
00:15:36.36\00:15:38.77
do pull-ups and pushups
and all sorts of fun stuff.
00:15:38.80\00:15:41.38
Okay, alright, let's do
some back exercises now.
00:15:42.12\00:15:45.58
What we're gonna do is
we're gonna step out with
00:15:45.92\00:15:49.02
the left foot, reach out
with the right hand, grab
00:15:49.05\00:15:50.29
a hold of it, pull back
and then reach out, and pull
00:15:50.32\00:15:53.83
back and reach out,
we're gonna 20 of those,
00:15:54.00\00:15:57.00
there is 4, and 5,
think about what you're doing,
00:15:57.80\00:16:02.44
contract, contract, keep
counting Britney, there is
00:16:03.40\00:16:08.88
10. Girls often times
deemphasize their upper
00:16:08.97\00:16:12.77
body and they should
because the way muscles
00:16:12.88\00:16:15.87
develop in a girl is
more about hyperplasia,
00:16:16.03\00:16:18.96
where you get more
muscle fibers in the given
00:16:19.23\00:16:21.01
diameter as opposed to
the hypertrophy that men
00:16:21.18\00:16:24.29
go through. So, what
it means is women have
00:16:24.47\00:16:26.60
stronger muscles, but
they're really not any
00:16:27.00\00:16:28.95
bigger. Now, 20, yes
sir, that's right. Okay,
00:16:29.06\00:16:32.05
right foot out, left
hand out, and pull, and pull,
00:16:33.94\00:16:38.91
and pull, and pull, there
is 5, and 6, and 7, pull it
00:16:40.12\00:16:48.66
out 8, and 9, 10. Ten
more times, draw back,
00:16:48.74\00:16:54.65
hold the shoulder
blade back, reach out, pull,
00:16:55.63\00:16:58.75
reach, pull, reach, pull
and reach, pull and reach,
00:16:59.13\00:17:04.59
how many more
Britney. Three more, okay,
00:17:04.71\00:17:07.15
there is 1, and 2, and
3, good. Let's stretch out,
00:17:07.18\00:17:13.16
put the hands behind
the head, push your elbows
00:17:13.62\00:17:16.51
back and now rap around
yourself, give yourself a
00:17:16.74\00:17:23.23
big hug, alright.
Now, put your right arm up,
00:17:23.32\00:17:30.87
grab it with the elbow
with your left hand. Okay,
00:17:31.55\00:17:41.62
and let's go to the
other side, grab and hold,
00:17:41.69\00:17:44.93
very good. Try and
push some shoulder action.
00:17:53.04\00:17:56.02
We're gonna do some
arm circles, always a good
00:17:56.67\00:17:59.64
time, let's do some
small circles to the front and
00:17:59.82\00:18:06.18
now let's make them
bigger and smaller, and now
00:18:06.39\00:18:16.15
let's reverse it, go to
the rear and let's make them
00:18:16.20\00:18:22.28
bigger, and now smaller
again and back to the front.
00:18:22.40\00:18:29.77
Now, make them
bigger, and smaller, make them
00:18:33.87\00:18:43.07
bigger again, and back
to small. Now, let's go
00:18:43.15\00:18:49.81
backwards, now
forwards, now back, and make
00:18:50.02\00:18:56.33
them big and hold. We're
gonna hold for one minute.
00:18:56.36\00:19:02.35
For those at home, if
you need to put your arms
00:19:02.84\00:19:04.75
down, go ahead and do
so. For our young ladies
00:19:04.83\00:19:09.22
back here we will see
if they can do it and the
00:19:09.33\00:19:11.48
pressure is on for me
because I got to hang in
00:19:11.63\00:19:13.61
there. I don't wanna
look back. You can do it dad,
00:19:13.71\00:19:19.25
I believe in you. I
should be able to, keep the arms
00:19:19.32\00:19:25.93
parallel to the ground,
keep the palms down flat,
00:19:26.11\00:19:28.72
keep the arms straight
and keep the smile on the
00:19:29.12\00:19:32.53
face. Alright, we have
got all about 20, 20 seconds
00:19:32.74\00:19:41.44
to go now. Can you
make it Amy. Oh! Yeah. Oh!
00:19:41.47\00:19:46.81
Ho, Oh! Ho. Maybe we
should have gone for two
00:19:46.85\00:19:49.32
minutes. No, sir. Ten
more seconds, 2, 3, 4, 5, 6, 7,
00:19:49.43\00:20:00.47
8, 9, and 10, oh,
yeah, shrug the shoulders.
00:20:01.16\00:20:06.37
One of the things
that's really important for a
00:20:08.24\00:20:09.92
teenage girls, is this
is the time in your life,
00:20:10.04\00:20:12.84
where you are
developing your bone matrix.
00:20:13.45\00:20:15.98
And the more exercise
you do, the stronger your
00:20:16.49\00:20:19.40
bones are gonna be later
on down the road and stay
00:20:19.61\00:20:22.84
away from pop and
diet pop, which are major
00:20:22.90\00:20:26.20
contributors to
osteoporosis. And you
00:20:26.45\00:20:29.08
have might not be
thinking about it now in your
00:20:29.11\00:20:31.33
youth, but I guarantee
you, all the old grandmothers
00:20:31.41\00:20:34.63
you see bend way over
they were once young pretty
00:20:34.73\00:20:37.29
girls as well. Okay,
let's go the other direction,
00:20:37.46\00:20:41.47
up to the front, and
especially exercises that
00:20:43.26\00:20:46.72
stimulate along the
spinal column and certainly this
00:20:46.97\00:20:50.48
would qualify because
we're working the trapezius,
00:20:50.64\00:20:53.01
which definitely affects
all aspects of the spinal
00:20:53.21\00:20:56.57
column from the upper
cervical region down to
00:20:56.76\00:20:59.19
the lower thoracic. Just
keep going and we just go
00:20:59.22\00:21:02.53
ten more times, up
and around, up and around,
00:21:02.71\00:21:06.74
up and around, up and
around, and five more,
00:21:07.39\00:21:11.87
1 and 2, and 3, and 4,
and 5. Now, shrug straight
00:21:12.35\00:21:19.94
up and down, and up
and down, and up and down,
00:21:20.01\00:21:27.25
very good, and up
and down, up and down.
00:21:27.33\00:21:32.40
Ten more times, down,
and up and down, up and
00:21:32.51\00:21:39.04
down, up and down,
there is number 5, shrug way
00:21:39.21\00:21:44.42
up, 6, and 7, and 8,
two more times, way up, and
00:21:44.45\00:21:52.82
last one up, good. Alright,
stretch your shoulder now
00:21:52.93\00:21:57.87
bring your arm across,
pull them behind, and feel
00:21:58.08\00:22:03.31
that shoulder stretch,
good, okay. Now, let's do
00:22:03.35\00:22:08.76
the other side, the other
direction, pull, alright and
00:22:08.79\00:22:18.13
relax. Come on back to
the edge here, put your hand
00:22:18.19\00:22:22.81
on my shoulder, put the
balls of your feet on the
00:22:22.84\00:22:26.57
edge of the platform.
Now, push way up on your
00:22:26.60\00:22:28.41
toes, and back down,
and up and down, and up and
00:22:28.49\00:22:34.11
down, and up and down,
and up and down, and up
00:22:34.31\00:22:39.78
and down, and up and
down, now hold it there.
00:22:40.52\00:22:44.39
Now, we're gonna do ten
fast ones down, up, down,
00:22:44.93\00:22:48.26
up, down, up, down, up,
down, up, down, up, down,
00:22:48.48\00:22:53.32
up, down, up, down, up,
down, hold it. Now, back
00:22:53.48\00:22:58.34
down and way up,
down, way up, and down,
00:22:58.54\00:23:04.63
and way up, and down,
way up, and down, way up,
00:23:05.24\00:23:10.26
hold it. Ten fast
ones down and up, down, up,
00:23:10.44\00:23:14.67
down, up, down, up,
down, up, down, up, down, up,
00:23:15.01\00:23:19.90
down, up, down, up,
down, way up hold. Down
00:23:25.15\00:23:26.12
down, up, down, up,
down, way up, hold, down slow
00:23:26.13\00:23:27.10
and up, down slow
and up, down slow and up,
00:23:27.11\00:23:33.40
down slow and up, hold
it, one more time, ten fast
00:23:34.56\00:23:40.21
ones. Down, up, down,
up, down, 3, down, 4, down,
00:23:40.28\00:23:46.15
5, down, 6, down, 7,
down, 8, down, 9, down 10.
00:23:46.40\00:23:52.98
Very good, alright,
let's stretch the calf area, do
00:23:53.08\00:23:56.91
you feel those Amy.
Yeah. Alright, step back, push
00:23:56.94\00:24:00.07
your heal to the ground
and feel the stretch through
00:24:00.10\00:24:03.30
the calf area, the Achilles
tendon, should feel little
00:24:03.34\00:24:06.03
bit at the back of the
leg as well, make sure you're
00:24:06.06\00:24:10.19
breathe, Ah! Into the
nose, out to the mouth.
00:24:10.33\00:24:12.86
This will help you for
your mountain climbing there
00:24:17.98\00:24:20.00
in the Glacier National
Park of the farther more
00:24:20.03\00:24:23.41
reaches on
Montana. Okay and step back,
00:24:23.46\00:24:26.47
understand there is a
mountain or two around
00:24:27.05\00:24:28.50
there. Just a few. Just a
few, I think they are called
00:24:28.68\00:24:31.27
the Rockies, alright
and stretch, okay, relax.
00:24:41.35\00:24:42.32
Alright, let's cool down
by just doing little head
00:24:42.85\00:24:45.43
neck working, turn
tip your head to the side,
00:24:45.67\00:24:47.94
now back the other way,
and tip your head to the
00:24:49.27\00:24:52.65
side, now back to the
right, now to the left, and to
00:24:52.79\00:24:59.59
the right, and to the
left, and to the right, back to
00:24:59.85\00:25:06.56
left, back to the
right, now turn the head,
00:25:06.75\00:25:11.12
and turn, and turn, and
turn, and turn, and turn,
00:25:12.65\00:25:21.25
turn, one more time,
turn, relax. Now, turn your
00:25:22.61\00:25:26.61
torso, and rotate, and
turn, and turn, and turn,
00:25:26.84\00:25:39.84
and turn, we're gonna
do two more times each way,
00:25:41.95\00:25:44.67
turn left, turn right,
turn left, and turn right,
00:25:45.49\00:25:54.01
very good. Thank you,
ladies, we're all done.
00:25:54.51\00:25:57.78
Few things keep in mind,
first of all for your ladies,
00:26:02.47\00:26:05.72
very few women actually
load it up with the lot of
00:26:06.21\00:26:09.09
male hormones. That
would cause them to develop
00:26:09.23\00:26:11.58
what we classify as
large bulky muscles. And the
00:26:11.99\00:26:15.03
women you see out
there and the competitive
00:26:15.08\00:26:17.37
venous that are extremely
muscular especially in the
00:26:17.40\00:26:20.34
world of body building
so forth. Good chance for
00:26:20.52\00:26:23.12
lot of those ladies
that have had some help by
00:26:23.32\00:26:25.61
either taking steroids
or human growth hormone.
00:26:25.69\00:26:27.95
Its unfortunate is that
much is out there nowadays,
00:26:28.25\00:26:30.65
but it is a reality. So,
for you ladies, if you workout
00:26:31.08\00:26:34.98
hard, you would be
amazed to what you find. I have
00:26:35.15\00:26:37.43
actually seen women
gain 20 pounds and lose two
00:26:37.60\00:26:40.61
dress sizes by getting an
intensive workout. Have to
00:26:40.72\00:26:44.30
keep in mind that one
pound of fat is almost three
00:26:44.44\00:26:48.12
times a size of a pound
of muscle. So, you can lose
00:26:48.29\00:26:51.47
fat and add some muscle
weight and actually end up
00:26:51.92\00:26:54.92
smaller then you were
when you started. It's a
00:26:55.17\00:26:57.63
best way to stay firm
and fit. And keep yourself
00:26:57.66\00:27:00.51
looking good for a
long period of time. And now
00:27:00.64\00:27:03.01
let gravity take over
before it needs to, but
00:27:03.14\00:27:06.40
you are working out do
it for the right reason,
00:27:06.55\00:27:08.78
even though we all
wanna look good we wanna do it
00:27:09.11\00:27:11.31
to glorify God because
that's what really important
00:27:11.66\00:27:14.03
realizing that we are
very valuable his side,
00:27:14.46\00:27:16.91
we were purchased by
his blood and we're to
00:27:17.39\00:27:19.27
glorify him. The scriptures
tell us that, it says,
00:27:19.43\00:27:22.12
present yourself as a
living sacrifice only in
00:27:22.27\00:27:25.19
acceptable to God, which
is your reasonable service.
00:27:25.32\00:27:28.66
And what is something
reasonable was something
00:27:28.80\00:27:30.96
we can attain. So, to
present ourselves as a
00:27:31.07\00:27:34.09
living sacrifice is a
reasonable thing for all of
00:27:34.26\00:27:37.36
us to do or we wanna
do it always for the right
00:27:37.39\00:27:40.03
reason that is to glorify
him. Remember Philippians
00:27:40.09\00:27:42.84
4:13 says, I can do all
things through Christ which
00:27:43.03\00:27:46.34
strengthens me. God
bless you thanks for joining
00:27:46.49\00:27:49.29
us, we'll look forward to see
00:27:49.38\00:27:50.35
you next time on Body & Spirit.
00:27:50.36\00:27:52.49