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.
00:00:10.15\00:00:11.96
Hypertension affects
millions of people all around
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the world, but there are
things you can do for it.
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Find out what next
on Body and Spirit.
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Hello, I'm 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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One of the most
common disorders we deal with
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on a regular
basis is hypertension,
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people comment on all
sorts of different medications
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and sometimes we find
that their blood pressure
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morning go down until we
get them off their medication
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and that's sometimes
very surprising for them,
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but hypertension can
be reverse through natural
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lifestyle. Unfortunately,
if you go back to your old
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diet you'll find the
hypertension returning
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so you have a choice if
you live healthy and have good
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exercise and a good diet
you'll find that you never
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have to mess
with medication again,
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but if you insist on
living the standard American
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diet then you might
find yourself a slave to the
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medication. We'll talk
more about hypertension
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as we get into our workout.
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We are ready to get
started helping me out today
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will be Kye from the
Black Hills and Steven
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who goes to Tamarack
Springs Academy in Polebridge,
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Montana. So, we're gonna
start out by loosening up,
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so let's do some
nice big arm circles here,
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bring it up and
around, and up and around,
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and up and around, up and
around, and up and around,
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five more times, and
up, and up, three more,
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up and up, and up, now
lets go the other way and up
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and around. I
always imagine I'm swimming
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when I'm doing this and
since I can't swim this is about
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the best I can do. And
five more times actually
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I can't swim, I can't
float, that's the big problem
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go down like a ton of
bricks. Okay, now let's do
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some chest work, we're
gonna do it by pushing our hands
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together and we're gonna
push out and draw back in,
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push out and in, push out
and in, push it out, back in,
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one good thing about
exercise with hypertension
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we find that if basal
dilates the blood pathways
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and so when you done
exercising even though you
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might have a slight
increase in blood pressure
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in the systolic range, but
after its all done the blood
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pressure will drop down
and so we find blood pressure
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reverses very quickly.
Okay now let's push down,
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and push down, the other
thing I find is so important
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is to take your mind from
heavy loads, too often people
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worry about things that
they have no control over the
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harsh reality is you
have no control over what
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happened yesterday or
the day before or even what
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happened so far this
morning, but you can control
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what happens today,
tomorrow and for the rest of
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your life. Press down,
press down, press down,
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so the bottom line there is
don't worry about the things
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you can't change and
start focusing on things you can
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change like exercising.
Okay, now we are gonna go up,
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and up, and up, in fact
in test they have found when
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they give various types
of medication where that
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be a beta-blocker or a
diuretic or a placebo when
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they have them
exercise all the blood pressure
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is dropped down the
same so what they found that
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was not the
medication that was doing it,
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but the exercise was
consistently helping bring
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blood pressure down and
nice thing about exercise its
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free, like eternal life
great gift, so we can exercise
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and people who are
watching Body and Spirit they
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can get right in
there and do their exercise
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and start lowering
their blood pressure.
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Okay now we're gonna
squeeze tight, hold it tight,
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hold it, hold it hold it,
make sure you keep breathing
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do not hold your breath
while you do it and as you press
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you should be able to
feel your chest and if I go
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over to Steven here I
shouldn't be able to pull his
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hands apart very
good, maybe I'll try harder.
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Okay very good,
okay go and relax,
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I won't even try you Kye,
I know yours gonna be snug.
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Okay put your hands
behind your head and push
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your elbows
back, push away back,
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and now give yourself
a hug, hold your shoulder
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blades apart as you do
that, okay keep stretching,
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very good Steven, you
can almost touch your fingers
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on the back I'm impressed
alright put them behind
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your head again,
push your elbows back okay
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and give yourself
another hug. He is really close,
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I got to turn him around,
so you can see, look at that,
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that's pretty close, I
got too much stuff in the rack
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and get around like
that very good okay go ahead
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and relax. Steven
can you get the towels
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for all of us please.
Okay, this is the most
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complicated piece of
equipment we use here on
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Body and Spirit
and that is a towel,
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but yet we can do a lot of
things with it including snap
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each other with them if
we need to get somebody's
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attention. What we're
gonna do here is we're
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gonna take our towels and
we're gonna pull them apart
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as we raise up and bring
it back down, and up and down,
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and up and down, this is
going to be working the muscles
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of the rotators of the
shoulder and also working
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the upper back area, hold
the towel apart the whole time.
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I should not see slack
in it, if I am seeing slack
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in the towel I am assuming
you're not pulling very hard.
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Okay, I have seen
it happened before.
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We had some students
when I was working at
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Miracle Meadows as a principal
there I had some students
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come here and they were
going through this exercise
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and one of them was like
this and towel was sagging
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and I said I'm not
convinced you're pulling that
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very hard. Okay and up
and down, and up and down,
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and ten more
times, way up and down,
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and up and
down, and up and down,
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there is five and
down, keep pulling it apart,
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six and down, seven
and down, eight and down,
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two more times, way up
and down, last one and up
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and hold it there
keep pulling it apart.
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Now what we're gonna
do is we're gonna to the
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left keep everything
straight, okay now we're gonna
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get back to the right keep
it straight back to the left,
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keep it straight back to
the right, now back to the left,
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and back to the right, and
back to the left, now right,
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keep pulling it apart, back
to the left, now to the right,
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keep your arm straight as
possible, back to the left,
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try and straight
them there you go Steven
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that's better,
and back to the left,
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and back to the
right, and back to the left,
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and back to the
right, and back to the left,
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back over again,
keep the arm straight,
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keep pulling the towel
apart, and back and left,
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and right, back to the centre
and hold it now stretch back,
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stretch back,
stretch back, stretch back,
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now down way down,
way down, now we're gonna
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back up, way back,
stretch way back, hold it,
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now bring it all
the way back down again,
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alright very good, alright
we're gonna put those off
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to the side there
for us please Kye.
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Okay now we're gonna
stretch up the muscles
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we just finished working
and start by putting the arm
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up over the head, grab a
hold of your elbow and pull,
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stretch long the
latissimus dorsi here,
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very good make sure you
keep breathing as you do this
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in through the nose
out through the mouth relax
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as you do it. Relaxation
will help bring your blood
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pressure down,
alright switch the other side.
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Another thing, we find
that people eat foods that are
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high in trans fats
they'll raise their cholesterol,
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excuse me they raise
their blood pressure by not
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having the proper
chemicals being produced
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that effect the
elasticity of the blood vessels
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in fact they find that
after just a few days of going
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out trans fats the
blood pressure will comeback
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to normal okay. Go and
relax now take one arm bring
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it all the way across,
reach up behind and pull,
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keep the arm straight
and stretch it in through
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the shoulder area
very good. You're pretty
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flexible Steven,
I'll give you that one.
00:10:24.92\00:10:27.65
Okay, now let's go
the other direction,
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stretching behind and pull,
straighten the arm very good
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okay and relax. Now,
we're gonna start some arm
00:10:40.59\00:10:43.92
training, we're gonna reach
out, grab with our opposite
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hand, we're gonna
curl up and we'll go down
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work it hard, we're
gonna try and do 10 of them,
00:10:53.18\00:10:55.87
but we are gonna
work hard keep them slow,
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squeeze the muscle, way
down squeeze the muscle,
00:10:58.90\00:11:03.14
flex it hard at the
top and work it hard,
00:11:03.17\00:11:05.90
here is number five work
it, then down squeeze it up,
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squeeze it and back
down, squeeze it up and down,
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let's go two more
times work it, work it,.
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work it, work it, and
down one more time work it,
00:11:23.38\00:11:28.31
work it hard, work it hard,
work it hard, work it hard,
00:11:28.34\00:11:31.83
squeeze the
muscle and relax good.
00:11:32.61\00:11:35.88
Let's go to the other
side now, grab the wrist,
00:11:36.77\00:11:40.42
curl slow, contract reach
out, reach out in front of you
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just a little bit that
will allow you to get a full
00:11:47.34\00:11:49.34
range of motion, and out
give yourself enough resistance
00:11:49.37\00:11:52.85
to make it difficult,
squeeze it up and reach out,
00:11:52.88\00:11:59.06
and squeeze it up and
out, and squeeze up and out,
00:12:00.26\00:12:08.73
squeeze up, up, up and
back out, and squeeze up,
00:12:10.10\00:12:16.16
bring it up, contract,
reach out two more times,
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work it, work it, work
it, not too fast make yourself
00:12:23.28\00:12:26.43
work and bring it
out again work it hard,
00:12:26.94\00:12:30.73
work it hard, work it
hard, give yourself resistance
00:12:31.42\00:12:34.88
and relax good. Okay,
now we're gonna do the
00:12:36.32\00:12:39.78
triceps anytime we
work a muscle we are gonna
00:12:39.81\00:12:42.15
work on the antagonistic
muscle and for the biceps
00:12:42.18\00:12:45.98
that's the triceps is a
muscle that give your elbow
00:12:46.46\00:12:49.93
strength and stability.
Okay bring the right arm up,
00:12:49.96\00:12:53.99
block it with your
left, now push down and out,
00:12:54.60\00:12:57.76
and make yourself work,
bring it up, keep a control
00:12:58.44\00:13:02.18
and press hard, press
it, press it, way out,
00:13:04.43\00:13:08.67
okay and back slow, keep
it slow, now press it out,
00:13:09.64\00:13:14.45
way out extend, extend,
good back control, push it out,
00:13:15.61\00:13:22.15
extend that
triceps all the way out,
00:13:23.52\00:13:25.35
and smile because you're
enjoying it come on, push it,
00:13:26.56\00:13:29.73
push it, push it,
extend all the way out and back
00:13:29.76\00:13:35.04
and press again, press it
way out, press, press, press,
00:13:37.47\00:13:41.68
extend good three
more times, press it out,
00:13:42.49\00:13:46.56
press it all the way,
contract good two more and push,
00:13:47.59\00:13:53.61
push, push, push, push
extend good, one more time,
00:13:54.38\00:13:59.88
and press it, press
it, flex the muscle, flex,
00:14:01.18\00:14:05.34
flex good alright shake it
out. Alright other side now
00:14:06.00\00:14:14.48
push, push, push to
full extension bring it back,
00:14:15.39\00:14:22.41
now press, press, make
yourself work all the way out,
00:14:25.13\00:14:29.30
good Steven bring it
back, and push, push, push,
00:14:29.87\00:14:38.19
bring it back, very good
Kye and push, press, press,
00:14:39.20\00:14:45.62
press, bring it back, back
slowly, slowly, now press it,
00:14:46.71\00:14:52.17
press it, press it,
press it, make yourself work,
00:14:52.81\00:14:56.28
and push, push, push make
yourself work, bring it up,
00:14:58.61\00:15:04.77
control and push, push,
push it, push it and back up,
00:15:05.27\00:15:13.24
and press, we're almost
done with this and back and then
00:15:15.96\00:15:23.53
press work way out, one
more time bring it back,
00:15:23.56\00:15:29.71
now push as hard as you
can push it, push it, push it,
00:15:30.76\00:15:34.91
push it, alright good
job alright, feel that?
00:15:34.94\00:15:39.47
Little bit. Fun? Yeah Little bit
00:15:39.68\00:15:42.07
then we'll do some
more. Okay now we are gonna
00:15:42.81\00:15:46.14
shrug the shoulders up
and around, up and around,
00:15:46.17\00:15:49.51
way up high, loosen up
the neck area that's an
00:15:49.54\00:15:53.97
area where it carry a lot
tension, and let's go five
00:15:54.00\00:16:00.71
more times up
there, way up and around,
00:16:00.74\00:16:03.88
up and around, up and
around, two more times,
00:16:04.77\00:16:06.53
up and around, and
up. Okay, let's go to the
00:16:06.56\00:16:09.59
other way up and
around, up and around,
00:16:09.62\00:16:13.41
good job feel the
trapezius do the work,
00:16:14.51\00:16:20.37
you come up and around,
get those shoulders up towards
00:16:21.09\00:16:24.31
the ears, one more time,
now straight up and down,
00:16:24.34\00:16:32.33
way up and way down, try
and keep the arms straight
00:16:33.04\00:16:35.84
and down, way up and
down, way up and down,
00:16:36.57\00:16:41.73
contract and
down, contract and down,
00:16:41.76\00:16:46.54
contract and down,
three more and down and up
00:16:47.14\00:16:51.94
and down, and up and
down. Now let's tip our head
00:16:52.84\00:16:56.70
to the left and tip to
the right, back to the left,
00:16:56.73\00:17:04.12
and back to the
right, and tip to the left,
00:17:07.03\00:17:11.58
and tip to the right.
Okay now turn your head
00:17:14.05\00:17:18.68
to the left and turn to
the right, turn to the left,
00:17:18.71\00:17:24.97
turn to the right, one
more time turn to the left,
00:17:27.14\00:17:31.44
and turn back to the
right. Alright, now let's step
00:17:31.47\00:17:36.38
out to the side, you're
gonna stretch the inside of your
00:17:36.41\00:17:40.26
right leg keep it
straight, bend the left leg,
00:17:40.29\00:17:42.38
hands on the hips, keep
your chest up and stretch
00:17:42.41\00:17:46.40
inside the thigh, put
the tension on the thigh.
00:17:46.43\00:17:48.52
Okay shift over now we
got the left leg straight,
00:17:50.17\00:17:53.15
the pressure is on the right
leg, now let's go back again.
00:17:53.88\00:17:58.31
This helps us to warm
up for other leg exercises
00:18:00.04\00:18:02.58
and gets a good
stretch to the inner thigh.
00:18:02.61\00:18:05.13
We want to keep good
flexibility, lot of people use
00:18:06.07\00:18:09.11
stretching as a good way
of relaxation and relaxation
00:18:09.14\00:18:12.62
will help to lower
your blood pressure.
00:18:12.65\00:18:14.98
Okay and switch over. Drinking
a lot of water and eating
00:18:16.41\00:18:22.98
a healthy diet are
very effective towards
00:18:23.01\00:18:25.84
that to get the
cholesterol level down and keep
00:18:25.87\00:18:28.86
the plaque levels out
of your blood vessels,
00:18:28.89\00:18:31.45
which I am sure you all
want to do that will also help
00:18:31.48\00:18:34.18
to keep that
blood pressure down.
00:18:34.21\00:18:35.94
One thing that happens
as you get hypertension,
00:18:37.21\00:18:39.37
it creates irritation in the
arterial lining and that will
00:18:39.40\00:18:43.31
lead to a possible
atherosclerotic condition.
00:18:43.34\00:18:46.23
Okay and go the other way
and one more time each way,
00:18:47.27\00:18:51.78
over to the left and
back over to the right,
00:18:52.60\00:18:56.96
okay good. Now we are
gonna go into squat position,
00:19:00.82\00:19:04.05
cross your arms
across your chest and
00:19:05.74\00:19:07.67
what you're gonna do is
the first motion when you
00:19:07.70\00:19:09.61
squat down is going
to be push your gluteus
00:19:09.64\00:19:12.48
maximus or your hind in
back like you're reaching back
00:19:12.51\00:19:16.19
to sit in a chair,
you're gonna keep your chest up,
00:19:16.22\00:19:18.64
but you'll have to
bend at the waist in order
00:19:18.67\00:19:20.53
to get yourself
in proper position.
00:19:20.56\00:19:21.84
We just don't want to
bend too much and I want
00:19:22.39\00:19:24.36
the knees to stay over the feet.
00:19:24.39\00:19:25.86
I don't want them to
jet forward at all because
00:19:25.89\00:19:28.20
when we do that,
you're gonna have problems
00:19:28.23\00:19:30.14
with your knees okay so
squat down, push hips back,
00:19:30.17\00:19:32.67
very good Steven
now go down further,
00:19:32.70\00:19:34.69
down, down, down,
down, down, down, down, down,
00:19:34.72\00:19:36.83
down, down, there we
go back up very good,
00:19:36.86\00:19:39.65
perfect, now back down, let's
do it again keep a control,
00:19:40.54\00:19:44.42
okay back up, now
down, good squat and up.
00:19:44.99\00:19:50.35
Squats are great
exercise for everybody,
00:19:51.18\00:19:53.04
but if you need to
have some assistance like
00:19:53.07\00:19:55.80
if you need to hold on
to a chair or to a door
00:19:55.83\00:19:58.30
then you might have to do
that, but you'll find yourself
00:19:59.03\00:20:02.72
getting stronger to
the point where you won't
00:20:02.75\00:20:04.74
have to do that.
Everybody is designed to squat
00:20:04.77\00:20:07.73
down, you don't want to
lose that ability because
00:20:07.76\00:20:10.25
when you do then you're
gonna have a little more
00:20:10.28\00:20:11.92
trouble taking care
yourself. A lot of people that
00:20:11.95\00:20:14.83
I see they can't sit in a
chair, they fall in the chair
00:20:14.86\00:20:17.98
and then they have to
swing and push off to get
00:20:18.01\00:20:21.01
themselves back up
again. These guys are doing
00:20:21.04\00:20:23.83
just fine, I could set
the chairs down there and
00:20:23.86\00:20:25.43
they'd have no
problem. And it looks easy,
00:20:25.46\00:20:28.24
no sign of strain
on anybody's face yet.
00:20:29.93\00:20:32.14
Now for those at home,
if you need to stop and rest
00:20:32.64\00:20:35.33
that's fine because squatting
is a difficult exercise,
00:20:35.36\00:20:38.09
but even without any
weight at all which they are
00:20:39.17\00:20:41.13
not using any, you'll find
that they will start feeling
00:20:41.16\00:20:44.07
it here in just little while,
how little of a while I am
00:20:44.10\00:20:48.67
not sure yet, we'll
see how it goes here,
00:20:48.70\00:20:50.73
very good we're
looking good, down both fellows
00:20:52.00\00:20:55.73
are getting their upper
thigh down to parallel to the
00:20:55.76\00:20:58.92
ground and that's
where we're looking for.
00:20:58.95\00:21:00.79
I wouldn't advice you
going deeper in that really
00:21:01.76\00:21:03.59
isn't gonna increase
your benefit much and down
00:21:03.62\00:21:08.56
and back up, you starting
to feel them at all Steven?
00:21:10.65\00:21:12.37
Little bit. Little
bit. How about you Kye? Yep.
00:21:12.81\00:21:14.71
Okay, well we'll keep
doing until Steven feels
00:21:15.24\00:21:17.27
them and up, back down
and up, and down and up,
00:21:17.30\00:21:28.40
we're gonna go for
10 more, good form,
00:21:29.44\00:21:33.03
both of you are doing
great. Push the hips back,
00:21:33.06\00:21:35.72
keep the chest up, very
good, squat back down again,
00:21:36.41\00:21:39.70
and up, smile
fellows you are having fun,
00:21:39.73\00:21:44.72
you can exercise
back down and back up,
00:21:45.80\00:21:50.43
five more times,
you are looking great,
00:21:51.63\00:21:53.62
and up and down, and up and
down, and up two more times,
00:21:54.29\00:22:04.66
squat down and up.
Now we're gonna go down
00:22:04.69\00:22:08.96
and we're gonna
hold for a 10 count 1,
00:22:08.99\00:22:13.68
2, 3, 4, 5, 6, 7, 8, 9,
9. 5, 9 three quarters, 9 in
00:22:13.91\00:22:26.35
15 16, okay good. Good
enough alright that was good,
00:22:26.38\00:22:32.97
that was very good,
alright. Put your hands on my
00:22:34.06\00:22:35.85
shoulder, get a hold of
your ankle, you're gonna
00:22:35.88\00:22:37.86
stretch your quadriceps.
Did you feel it finally?
00:22:37.89\00:22:42.21
Yes I did. Okay
good, good because
00:22:42.24\00:22:44.38
we could always do
some more. That's okay.
00:22:44.41\00:22:46.18
Okay, that's a great
exercise. Kye likes to
00:22:46.21\00:22:51.02
snowboard and that
will help him for that.
00:22:51.05\00:22:53.34
What do you like to
do Steven? Snowboard,
00:22:53.37\00:22:55.34
snowboard alright well
you guys might have to find
00:22:55.37\00:22:57.91
them out on top together
there. Okay switch over,
00:22:57.94\00:23:00.82
put your other hand on
my shoulder and get a hold
00:23:01.76\00:23:03.38
of your other leg,
getting fall down, sometimes,
00:23:03.41\00:23:08.22
does it hurt, yeah, okay.
What about you? Sometimes.
00:23:08.25\00:23:11.51
Okay I'd be afraid to do,
I feel like I have got way
00:23:12.16\00:23:13.77
too much weight to go
down. Okay that's good,
00:23:13.80\00:23:19.01
now what we are gonna
do is we're gonna step out,
00:23:20.42\00:23:21.74
put your heel out, and
then you're gonna lean back,
00:23:22.73\00:23:26.42
put the stretch on
your left leg there,
00:23:28.28\00:23:31.82
go ahead and bend your
right leg there Steven,
00:23:31.85\00:23:33.61
there you go and lean
forward there and put,
00:23:34.27\00:23:37.80
go and put your
hands on your leg there,
00:23:37.83\00:23:39.28
put both on your
left leg there you go feel
00:23:40.28\00:23:42.73
that now? Okay. Now
let's go and switch it,
00:23:42.76\00:23:47.42
put your right leg out
up on the heel then your
00:23:48.37\00:23:50.88
left leg, lean
forward, get your chest up,
00:23:50.91\00:23:53.40
and feel it stretch in
your right hamstring area.
00:23:53.43\00:23:57.19
Okay hold and
relax, now comeback here.
00:24:01.78\00:24:09.62
I want you to put the
balls of your feet on the edge
00:24:10.16\00:24:12.39
of the platform, put
your hand on my shoulder,
00:24:12.42\00:24:14.04
we're gonna do some
calf raises. Get back just a
00:24:14.67\00:24:16.88
little bit further
there and push way up high,
00:24:16.91\00:24:19.46
and then down,
and way up, and down,
00:24:20.57\00:24:24.03
and up and
down, and up and down,
00:24:24.06\00:24:30.04
and up and down, and up
and down, and up and down,
00:24:30.97\00:24:38.90
up and hold now
we're gonna go fast down 1,
00:24:39.79\00:24:43.63
down 2, down 3, down
4, down 5, down 6, down 7,
00:24:43.66\00:24:51.63
down 8, down 9, down
up and hold, down and up,
00:24:51.66\00:24:59.82
hold it there, down slowly,
back up and back down again,
00:25:01.10\00:25:07.48
and up and down,
slowly, and up and down,
00:25:08.31\00:25:14.13
slow and up. Now give
me 10 fast ones down up,
00:25:14.71\00:25:20.59
down 2, down 3, down
4, down 5, down 6, down 7,
00:25:20.62\00:25:28.56
down 8, down 9, down
10, very good alright.
00:25:29.30\00:25:33.96
Let's stretch your calves
out, put your right foot back,
00:25:34.90\00:25:39.14
you are on the toe,
now you are gonna press the
00:25:39.94\00:25:41.71
heel to the ground, keep
the left leg bent a little bit,
00:25:41.74\00:25:45.06
keep your chest up,
feel the stretch in the back
00:25:45.94\00:25:48.42
of your leg, go and bend
your left leg a little bit
00:25:48.45\00:25:50.83
there Steven
there you go, very good,
00:25:50.86\00:25:53.55
alright now let's
switch over to the other side,
00:25:58.87\00:26:02.14
step back, press
your foot to the ground,
00:26:02.82\00:26:06.26
lean forward,
keep your chest up,
00:26:07.93\00:26:09.92
feel the stretch in the
back, feel it there? Yeah.
00:26:10.90\00:26:15.18
I see your leg trembling there,
00:26:15.21\00:26:16.69
so I think he feels it too. Yes.
00:26:16.72\00:26:17.78
That's good
alright back to the front,
00:26:17.81\00:26:20.06
let's finish off
with some trunk turns,
00:26:21.07\00:26:22.39
turn to left. We are
almost done fellows now,
00:26:22.42\00:26:25.29
we are to the good part
and turn, we do this just
00:26:25.32\00:26:29.52
to enhance the flexibility,
I don't advice doing this
00:26:29.55\00:26:32.39
with the bunch of weight.
If you think this is magic,
00:26:32.42\00:26:34.88
we're gonna make your ways
nice and trim, it's not you
00:26:34.91\00:26:38.70
got to get rid of
the flap. Okay and turn,
00:26:38.73\00:26:41.27
which these guys don't
have too much of and turn,
00:26:42.68\00:26:46.09
and turn, and turn,
we're gonna do two more
00:26:48.69\00:26:54.75
each way and turn,
and turn, last one turn,
00:26:55.29\00:27:02.42
and turn, alright
fellows, thank you, good job.
00:27:04.90\00:27:08.84
When you are dealing
with hypertension doing
00:27:12.37\00:27:14.01
some type of resistance
exercise is beneficial,
00:27:14.04\00:27:16.40
but you also want to
get out there and do some
00:27:17.06\00:27:18.61
aerobic exercise,
which is rhythmic activity
00:27:18.64\00:27:21.09
of a major muscle group
for a 20 to 30 minute time
00:27:21.12\00:27:24.43
period whether that
be walking, jogging,
00:27:24.46\00:27:26.47
swimming, cycling,
rowing whatever you wanna do
00:27:26.50\00:27:29.27
just get out there and do
it and do it all for the right
00:27:29.87\00:27:32.24
reason you want to
glorify God with your body.
00:27:32.27\00:27:35.00
He is coming back soon to
take back what he purchased
00:27:35.64\00:27:38.66
with his blood and that
is you, we're all precious
00:27:39.05\00:27:41.69
in his side and whenever
you do things do it for the
00:27:41.72\00:27:44.31
right reason, claim
Philippians 4:13 which says
00:27:44.34\00:27:47.02
I can do all
things through Christ,
00:27:47.65\00:27:48.85
which strengthens
me. God bless you.
00:27:48.88\00:27:50.90
We'll see you next time.
00:27:50.93\00:27:52.04