The following program
is designed to demonstrate
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simple workouts that you can use
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to improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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Fibromyalgia stops many
people cold in their tracks
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and they really give up
because they think there
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is no hope. But, there
is, find out more next on
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Body and Spirit Aerobics.
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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 Aerobics.
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In our society today
we're being plagued by a lot of
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disorders that are
classified as autoimmune.
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One of the once we
know most is Fibromyalgia
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which causes a lot of pain
in the people that suffer it.
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The realty of the
Fibromyalgia is there are
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things we can do about
it. Because it's definitely
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lifestyle related
and people who think they
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have no hope at all have
found a new life in just a
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short period of time of
changing their lifestyle,
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getting into regular
exercise and watching
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what they're eating.
We are gonna talk more
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about it as we get into
our program helping me out
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today will be Janet and Cindy.
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Hopefully Janet and
Cindy are not suffering
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from fibromyalgia, but
they are certainly in the
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age category and the
gender, we often times
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see it more in women
then men but a man can
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still get it also. So,
we're gonna start with an easy
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exercise program
because people with fibromyalgia
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can't really go that hard
or they're gonna exasperate
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the pain they're
already experiencing.
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So, we're gonna start
by just easily warming up,
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loosening up the shoulders.
And you're gonna have to
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take this at your own
pace. Because if you push
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too hard while it
would make some people just a
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little bit sore will
make you extremely sore and
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can be very discouraging.
So, any time you feel like
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you need to stop even
if it's something as simple
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as doing the arm
circles then do so.
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Come up and
around the other way.
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This fibromyalgia is
definitely progressive as
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far as bringing it back
around so you are feeling
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better. Just go a
couple more. Okay, now we're
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gonna start by doing a
little chest exercise and
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we're gonna stay
mainly with range of motion
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because that's all you're
really going to be looking
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forward first not really
putting a lot of resistance
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to yourself. So, we're
gonna reach out like this.
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We're gonna come
across in front like we are
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hugging a barrel. So,
we are keeping elbows at
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same bend and we come
into the center and we
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squeeze the fists, we
reach back, come together
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and squeeze, reach
back, each time we go back,
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try and feel it
stretching your chest.
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And then squeeze
it in at the middle.
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Squeeze it in, squeeze it
in. You ladies keep going,
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I'm gonna come
back and check form.
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Okay, looks good,
squeeze hug that barrel.
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Okay squeeze it in,
very good keep going.
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This is focusing on the
Pectoralis major muscles
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as your chest. So, we're
gonna take it step by step
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throughout the body.
We're gonna work some
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of the major muscle
areas and then we are gonna get
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into some aerobic
exercise we'll probably do
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about 10 minutes of
it. Because again somebody
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with fibromyalgia they're,
they're easily stimulated
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and we don't
want to overstimulate.
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Okay, let's get
about five more in there.
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Squeeze it in, reach way
back stretch, squeeze it in
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and back, and squeeze,
reach back, and squeeze,
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and back, and squeeze,
and back, and squeeze it in
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one more time. Now,
bring your hands up over
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the top. Push your
elbows back and feel it stretch
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through your chest.
Stretching is also very
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good for people with
fibromyalgia, because it
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is not putting a lot
of stress on the muscles.
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Okay, reach across,
give yourself a hug.
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Exercise is broken
down into two components,
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which is the positive
contraction of exercise
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and the negative
contraction and the one
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you really wanna be
careful about is the
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negative contraction.
Hold your hands by the
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head push back. Since
we're not using weights
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here, we're just using
our own body, but if we're
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using any time of
resistance exercise if you
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are going to be focusing
on the negative part of the
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contraction, you want
to not strain yourself too
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much because that's what
gonna cause the most pain.
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Okay, give yourself a hug again.
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Okay, go and relax,
now we're gonna go into the
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upper back exercise, we
are gonna bend our knees
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a little bit. We're
gonna reach out as if we're
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grabbing something,
we're just gonna pull
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back, squeeze our
shoulder blades together
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and then reach way
out. Squeeze back, reach way
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out, squeeze back,
way out, squeeze back, and
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reach way out,
squeeze back, way out.
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When you're coming back
you're trying to feel your
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shoulder blades come together.
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So, pull your elbows
way back, pull the elbows
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back, reach way out,
back, and out, when you
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are pulling in,
scapular coming together.
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When you're reaching
out you wanna push your
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scapula out, as far as
they'll go, push them out,
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squeeze back, push
out, squeeze back, push out,
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squeeze back, push out,
if you need to stop at home,
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go ahead and do so.
This also will give you an
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exercise you can do
with weight equipment.
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The machines are
designed for rowing motions.
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And we're doing the
proper form for the rowing,
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you wanna when you pull
back, you want your chest
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up, you want to reach
out and you want to focus on
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this scapular
area. Okay, let's do
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about five more here.
And pull, and pull, and
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pull, one more time and
pull. Okay, let's stretch
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those muscles now.
Arm up over the head, and
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we're gonna pull,
very good, stretch here,
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whenever you're doing
your stretch don't pull too
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hard because if you
do, you can cause some
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problems, we just want
to get a nice feel on the
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muscle it should be comfortable.
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But, definitely should
be able to feel something
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happening as well.
And then look like you're
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enjoying yourself.
Okay, let's switch over,
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the other side.
There are other autoimmune
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disorders where people
will battle like chronic
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fatigue or also
they'll battle chronic pain
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syndromes and so forth
and of course rheumatoid
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arthritis is an
autoimmune disorder, lupus.
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Okay let's go and
relax. Now, let's go ahead and
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do some light
shoulder work. We're just gonna
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and do some lateral raises
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with the arms with no weight.
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Want to bend over just a
little bit, bring the hands
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down front. Now when
you come up you want to
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act like you are
tipping your thumbs down as if
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there are water in
your hands and you can dump
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it up by turning
your thumbs down.
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Now if you don't have
any problems you want to
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use weights, you
can, dumbbells or you can
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grab some gallon jugs of
water and raise those out
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to the side
whatever you want to use.
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I remember a couple
we had that came to our
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program who are long
haul truck drivers and
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they are very motivated
to keep exercising, but they
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are on the road all the
time. So, he bought some
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dumbbells and they
took them on the road and
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whenever they stopped
at rest stop they would get
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out and they would do
exercises. And some of
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the truckers who have,
little to be desired if they
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decided to become
fitness models because their
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bellies were very
large, would laugh at them and
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say look at those stupid people
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doing those
exercises. Okay, let's do about
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three more. There's
one, and two, and three.
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Okay even though we
are using no weight at all,
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could you still feel on
your shoulders a little bit
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Janet? What about you
Cindy? So, even with no
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weight you can still get
a training effect especially
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if haven't doing much in
the first place and I know
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both Janet and Cindy
do workout and even still
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they feel it. Okay,
now we're gonna stretch the
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muscles we just
worked. What we're gonna do is
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we take our left arm we're
gonna stick it out straight.
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Then we wanna point to
the right as far as we can,
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bring our other hand up
behind the elbow and pull.
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We're gonna hold it for
about 10 seconds and you
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should be feeling it
stretched right into the
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shoulder region right
here. Okay, we got it,
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X marks the spot
right. Okay, now let's switch
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and go the other side.
Pull it across and pull.
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And hold it for
about five more seconds.
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And then we're gonna
start getting into our
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aerobic training, okay
relax. We're gonna start
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out the aerobics very
gently, we're just gonna
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step out to the
side. Stretch the leg down,
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we're gonna come back
up. Go over to the other way
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and then up and then
over. We're doing it nice
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and slow to start out,
and up, and over, to the
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middle, over, to the middle,
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and over, to
the middle and over.
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Okay you ladies go
ahead and keep going.
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Okay, let's speed
up just a little bit.
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This is just simulating
a side lunge. You can do
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this with resistance if
you want, but never put the
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resistance on your
ankles because you could hurt
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your knees, but you can
put the resistance on your
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hands if you want to
hold some light dumbbells.
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Okay we're gonna
go five more each way.
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Go and speed up
just a little bit more.
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Very good, very good.
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And one more. Now
let's go ahead and start
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stepping in place, make
sure you move your arms,
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very important, if
you move your arms you get
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more of a total exercise
effect that's why they find
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things like rowing
to be very beneficial.
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Because you are
implementing more
00:11:02.58\00:11:05.01
muscles as you are
doing your work and every
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muscle has its own
aerobic, anaerobic system.
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So, you're just putting
in more of a calorie burn by
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doing that. Right, you
ladies keep marching and
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I'll try and keep
talking. One of the key elements
00:11:15.26\00:11:20.07
that I see with
people of various autoimmune
00:11:20.10\00:11:22.77
disorders, and I
know Cindy you work in
00:11:22.80\00:11:24.58
counseling so I know
you see this as well, but
00:11:24.61\00:11:27.34
virtually everyone of
them, I have yet to meet
00:11:27.37\00:11:29.35
somebody with
autoimmune disorder who
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isn't dealing with
a lot of psychological
00:11:31.99\00:11:34.01
stress of some kind.
And why I always encourage
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people that come
through our wellness program,
00:11:37.69\00:11:39.53
lets go and pump the arms
a little more there Cindy.
00:11:39.92\00:11:41.46
That when they come
to the program I say look
00:11:42.37\00:11:44.21
doing the programs is
only gonna be part of the
00:11:44.24\00:11:46.59
equation but you got to
get in with our counselor
00:11:46.62\00:11:48.82
and fortunately at the
Black Hills we do have a
00:11:49.33\00:11:51.34
full time counselor who
is a ordained minister and
00:11:51.37\00:11:54.68
does a tremendous job
of helping people, but they
00:11:54.71\00:11:57.27
have to get in to see
him in order to start getting
00:11:57.30\00:11:59.22
help because so many
people are dealing with
00:11:59.25\00:12:01.56
issues, but they don't
even realize and a lot of times
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we carry baggage
within us, so we are not even
00:12:03.99\00:12:06.14
thinking about. And I
also tell people this if you're
00:12:06.17\00:12:09.15
doing something that
you shouldn't be doing or if
00:12:09.18\00:12:11.71
there is something you
should be doing that you
00:12:11.74\00:12:13.55
are not doing, you're in
a state of dis-ease in other
00:12:13.58\00:12:16.32
words you're not
comfortable with yourself
00:12:16.35\00:12:17.74
because you're doing
something that doesn't fit
00:12:17.77\00:12:20.74
within the frame work
of your spiritual walk and
00:12:20.77\00:12:24.20
whenever you do that
it's gonna cause problems.
00:12:24.23\00:12:26.46
Alright, lets pick
it up just a little bit.
00:12:26.49\00:12:28.23
How are we doing Janet? Fine.
00:12:30.85\00:12:32.42
Okay. How are you
Cindy, okay, right.
00:12:32.45\00:12:36.26
Alright, we're looking
good. Okay ladies we are
00:12:36.29\00:12:45.39
gonna stop that, now
we're gonna do some real
00:12:45.42\00:12:47.11
light squats. We are
not gonna go down very
00:12:47.14\00:12:49.32
deep, we're just gonna go
down a little bit and back
00:12:49.35\00:12:52.03
up now the key to this
is to push your hips back
00:12:52.06\00:12:55.15
as you squat. Act like
you are reaching for a chair
00:12:55.71\00:12:58.70
behind you with your
bottom. You're reaching
00:12:58.73\00:13:01.96
back, reaching back, keep
your chest up, reach back,
00:13:01.99\00:13:06.13
reach back, keep
the knees over the feet
00:13:07.09\00:13:10.18
and don't go down
very far, now if you aren't
00:13:12.56\00:13:15.96
experiencing any
problems and this is
00:13:15.99\00:13:18.41
feeling too easy for you,
then go ahead and go deeper.
00:13:18.44\00:13:20.63
That's alright. But,
remember here on Body
00:13:20.66\00:13:23.77
and Spirit, and Body and
Spirit Aerobics we target
00:13:23.80\00:13:27.22
programs for
specific areas, so that when
00:13:27.25\00:13:30.39
people call me and
they do from all over the
00:13:30.42\00:13:32.43
world saying is there a
program out there just for
00:13:32.46\00:13:36.04
somebody with
fibromyalgia then I can
00:13:36.07\00:13:38.62
lead him to it knowing
that's it's a program that
00:13:38.65\00:13:41.99
would be beneficial
for them without causing a
00:13:42.02\00:13:44.83
lot of excess stress.
And for those who want more
00:13:44.86\00:13:49.39
intense workouts well
we proved those as well.
00:13:49.42\00:13:51.77
But, this won't be one
of them and both our ladies
00:13:52.54\00:13:55.40
are probably glad of that.
00:13:55.43\00:13:56.40
Squatting is an
excellent exercise, everybody
00:14:02.00\00:14:05.01
should have the ability
to squat down and be able to
00:14:05.04\00:14:08.43
get back up again. In
our society a lot of people
00:14:08.46\00:14:11.31
can't sit down, they
fall down into their chair
00:14:11.34\00:14:14.65
and they can't stand
up they have to walk and
00:14:15.51\00:14:17.33
push themselves back up.
00:14:17.36\00:14:18.71
Okay, let's go
back into our step.
00:14:21.61\00:14:23.00
Cindy's been
interning out on our campus as a
00:14:27.79\00:14:31.02
counselor while
working with Pastor Dan. Cindy,
00:14:31.05\00:14:33.79
I'm sure you have see
a lot of people with come
00:14:33.82\00:14:36.27
through with autoimmune
disorders who have lots
00:14:36.30\00:14:37.87
and lots of stress. Yeah.
And when the stress starts
00:14:37.90\00:14:41.59
going away guess what
we start feeling better.
00:14:41.62\00:14:44.08
That's right. It's
amazing what the body can do
00:14:44.11\00:14:48.34
when its feeling
happy. And of course many
00:14:48.37\00:14:51.08
people have found that
laughter does work very
00:14:51.11\00:14:53.85
well like medicine as
the Bible tells us and when
00:14:53.88\00:14:58.32
somebody is sad what
happens then? Says it will
00:14:58.35\00:15:00.71
dry up the bones? And
you realize depression
00:15:00.74\00:15:03.37
causes
osteoporosis, pretty amazing.
00:15:03.40\00:15:06.69
Okay now we're gonna do
is we're gonna go into a
00:15:08.28\00:15:10.35
lunge type work but we're not
00:15:10.38\00:15:12.83
gonna go very deep again.
Let's go out to the right,
00:15:12.86\00:15:15.02
left, just go and put the
hands on the hips and left,
00:15:16.24\00:15:20.51
and right and left,
and right, what we're doing
00:15:21.76\00:15:28.19
here is we're just
giving some variety to our
00:15:28.22\00:15:30.81
aerobic exercise.
Aerobic exercises are fine by
00:15:30.84\00:15:36.14
rhythmic activity of
a major muscle group and
00:15:36.17\00:15:39.22
the most major muscle
group we have is the legs,
00:15:39.25\00:15:42.22
they can go and go
and go for quite a long
00:15:43.03\00:15:45.02
period of time. We
also do some programs for
00:15:45.05\00:15:48.00
those who cannot use
their legs much or even
00:15:48.03\00:15:50.64
for those who can use
their legs but they can't
00:15:50.67\00:15:53.39
get around very well.
Not too long ago Janet and
00:15:53.42\00:15:57.50
I did a program together
for those who could do an
00:15:57.53\00:16:00.37
aerobic workout in a
chair and we were both
00:16:00.40\00:16:03.31
sweating when we were done.
00:16:03.34\00:16:04.31
Just like in the squats
you want to make sure your
00:16:09.83\00:16:12.10
knee does not come past
your foot because if you
00:16:12.13\00:16:14.94
do then you are putting
a lot of stress upon your
00:16:14.97\00:16:19.16
knee and again with
any type of autoimmune
00:16:19.80\00:16:23.17
disorder you're just gonna
make it hurt that much more.
00:16:23.20\00:16:26.26
So, be careful
how far down you go.
00:16:27.19\00:16:28.83
Okay now ladies we
are gonna step across and
00:16:33.55\00:16:37.69
over, step across and
over, step across by doing
00:16:37.72\00:16:43.99
this type of maneuver
now we start bringing in
00:16:44.02\00:16:46.41
some other muscles
of the adductors and the
00:16:46.44\00:16:49.19
abductors of the hips.
Very important to try and
00:16:49.22\00:16:54.22
get as many muscles as
possible, firmed up and
00:16:54.25\00:16:58.80
working well within
your body cause the more
00:16:58.83\00:17:01.24
balance your muscle
development is, the less
00:17:01.27\00:17:03.81
pain you're gonna
have. And of course many
00:17:03.84\00:17:06.57
people would greatly
reduce their pain if they
00:17:06.60\00:17:10.20
would simply lose
weight. One of the things
00:17:10.23\00:17:12.76
I find amazing is
when people come to our
00:17:12.79\00:17:16.04
Wellness Program we
try and tell them, look if
00:17:16.07\00:17:19.37
you're developing,
if you have autoimmune
00:17:19.40\00:17:20.96
disorders you wanna
stay off of refined foods
00:17:20.99\00:17:24.42
especially sugary type
products, which effect the
00:17:24.45\00:17:26.93
immune response, and
they'll be doing just fine
00:17:26.96\00:17:29.94
and somebody will slip
out on the weekend to the
00:17:30.63\00:17:33.49
store and they'll go
get something that they
00:17:33.52\00:17:35.83
shouldn't get and the
next day they're in extreme
00:17:35.86\00:17:39.18
pain and they're
wondering why? And you
00:17:39.21\00:17:43.50
say well, what did
you have to eat? Well that
00:17:43.53\00:17:45.40
doesn't have anything do
with it. Well, actually it
00:17:45.43\00:17:47.57
does. By having some
sugary type products,
00:17:47.60\00:17:50.08
people who have
autoimmune disorders
00:17:50.38\00:17:52.10
will gravely intensify
the pain that they're in.
00:17:52.13\00:17:55.17
And sometimes you just
wanna say is it worth it.
00:17:56.04\00:17:58.41
Why do you do this to
yourself? Is it really
00:17:59.20\00:18:01.22
worth it? And so many
people have the attitude
00:18:01.25\00:18:04.08
out there that they
better eat whatever they want to
00:18:04.11\00:18:06.67
eat and die at a
very early age of a very
00:18:06.70\00:18:09.73
uncomfortable
disorder than live a healthy
00:18:09.76\00:18:12.07
lifestyle and have a
long healthy happy life.
00:18:12.10\00:18:15.81
And I know for
myself as being somebody who
00:18:16.87\00:18:19.75
used to eat three pounds
of meat, a gallon of milk
00:18:19.78\00:18:22.54
and half dozen eggs
everyday. I don't miss any
00:18:22.57\00:18:24.74
of that stuff, I
don't miss it at all.
00:18:24.77\00:18:27.27
How we doing? Fine.
Okay, Janet doing alright.
00:18:30.51\00:18:33.36
Okay. I seem to be
migrating more towards
00:18:33.39\00:18:36.20
you there Cindy
as I keep stepping.
00:18:36.23\00:18:37.86
We got about two
more minutes of aerobic
00:18:41.96\00:18:43.45
exercise to do. And
then we'll start working on
00:18:43.48\00:18:46.66
some cool down activities
and some more stretching.
00:18:46.69\00:18:49.36
Okay, let's go back
into your step again.
00:18:52.53\00:18:54.23
Get those arms pumping.
00:18:56.17\00:18:57.20
For those at home if you
want to get into a jog type
00:18:57.23\00:19:04.94
motion you can do that as
well. But, we'll stay with
00:19:04.97\00:19:08.21
the walk here for all
our fibromyalgia type people
00:19:08.24\00:19:11.05
that are out there.
There is other things that are
00:19:11.53\00:19:15.64
starting to be attributed
to autoimmune disorders,
00:19:15.67\00:19:18.46
certainly allergies are
quite up in there but even
00:19:18.49\00:19:21.07
some have started
to say that they think
00:19:21.10\00:19:22.85
Alzheimer's might be
autoimmune disorder and
00:19:22.88\00:19:25.72
MS. Some of the diseases
like that. So, a lot is being
00:19:25.75\00:19:29.86
learned and covered
as Medical Science keeps
00:19:29.89\00:19:33.19
going forward, but we do
know that if we don't take
00:19:33.22\00:19:36.26
good care of
ourselves our body will start to
00:19:36.29\00:19:39.01
rebel and go against
us okay. Cindy, try and
00:19:39.04\00:19:42.30
swing your left arm a
little more, your right arm
00:19:42.33\00:19:43.82
is doing great. You
have to forgive me that's the
00:19:43.85\00:19:47.93
old track coaching me if
I see one arm isn't pumping
00:19:47.96\00:19:50.74
quite right. You gotta
make sure you catch it up.
00:19:50.77\00:19:53.08
Janet, you look like
you've been marching for
00:19:55.86\00:19:57.48
a long time. Yeah.
Okay. I'm marching to Zion.
00:19:57.51\00:20:00.48
You're marching to
Zion, okay you're probably
00:20:00.51\00:20:01.91
singing that as you go.
Okay lets start slowing it
00:20:01.94\00:20:08.10
down a little bit.
Whenever you do aerobic
00:20:08.13\00:20:11.76
exercise it's very
important to have a warm
00:20:11.79\00:20:14.42
up phase to start getting
your heart going and then
00:20:14.45\00:20:17.83
you go through the
training phase and then
00:20:17.86\00:20:19.90
you go through a cool
down phase and that cool
00:20:19.93\00:20:22.10
down phase will help
your heart keep pumping
00:20:22.13\00:20:25.66
blood through the body,
if you just stop suddenly
00:20:25.69\00:20:28.16
and this has happened
before where people work
00:20:28.19\00:20:30.21
extremely hard and they
go through a good aerobic
00:20:30.24\00:20:33.21
workout and then they
just stop suddenly and
00:20:33.24\00:20:35.69
they actually will drop
dead, because their heart
00:20:35.72\00:20:37.53
has gone through a stress
that it's not prepared for
00:20:37.56\00:20:39.80
and it over takes
them. Okay another very
00:20:39.83\00:20:43.99
important part of
autoimmune disorders or
00:20:44.02\00:20:47.73
any type of lifestyle
for that matter is to drink a
00:20:47.76\00:20:50.94
lot of water. 'Cause if
you drink a lot of water that
00:20:50.97\00:20:53.42
will help keep the
fluid flushing through your
00:20:53.45\00:20:56.46
body, get all the
waste byproducts out and keep
00:20:56.49\00:20:59.07
the blood in the
proper consistency. A lot of
00:20:59.10\00:21:01.82
people will slug, get
their blood real sluggish 'cause
00:21:01.85\00:21:04.14
they're dehydrated we
don't want that either.
00:21:04.17\00:21:06.08
That's where
people would start getting
00:21:06.11\00:21:07.50
headaches because
is not getting good
00:21:07.53\00:21:08.89
circulatory flow.
Okay we're almost done.
00:21:08.92\00:21:14.15
How are we doing, we are
doing alright, fine, okay,
00:21:16.88\00:21:18.51
alright. Alright,
lets go ahead and start.
00:21:19.39\00:21:25.75
Now what I want to do
is to put the hands behind
00:21:27.24\00:21:28.82
the back. We're going
to do some abdominal work.
00:21:28.85\00:21:31.13
I want you to blow
out, bend over, come up and
00:21:31.16\00:21:36.63
lay back. Blow out,
over, up, and back. Blow out,
00:21:36.66\00:21:43.46
over, up and back.
Contract the abdomen,
00:21:43.49\00:21:48.24
forward, up, lay back and
stretch it. Blow out, over,
00:21:48.27\00:21:53.85
up and back. Blow
out, over, up and back.
00:21:53.88\00:22:00.18
Blow out, over, up and
back. Blow out, over, up
00:22:00.83\00:22:07.65
and back. Blow out,
over, up and back. Blow out,
00:22:07.68\00:22:13.87
over, up and back.
Blow out, over, up and back.
00:22:13.90\00:22:20.95
We gonna do 10 more.
There's one, focus on
00:22:20.98\00:22:26.45
contracting your abs
and stretch them back.
00:22:26.48\00:22:28.83
Contract, there is
three, contract, there is four,
00:22:28.86\00:22:35.49
contract and five, contract
and six, contract the abs
00:22:35.52\00:22:43.99
and back, contract,
there is eight, two more times,
00:22:45.05\00:22:49.67
contract and back
up, stretch back one more
00:22:49.70\00:22:53.17
time and up, okay.
We're gonna twist, rotate and
00:22:53.20\00:23:01.05
lets go the other
direction and turn and turn,
00:23:01.08\00:23:07.49
and turn, and turn,
and turn, and turn, we're
00:23:09.16\00:23:17.59
gonna go five more
each way, lay back and turn,
00:23:17.62\00:23:22.82
there's number two, and
turn, and turn, and turn,
00:23:22.85\00:23:31.42
two more times, and
turn, and good. Okay, let's
00:23:32.11\00:23:39.44
work on the neck a
little bit. We're gonna turn to
00:23:39.47\00:23:42.23
the side, now turn and
look the other direction,
00:23:42.26\00:23:45.66
and turn, and turn,
and turn, and to the right,
00:23:47.21\00:23:54.88
back to the left, back
to the right and left, and
00:23:55.87\00:24:02.01
right, and left, and
right, and left, and right, one
00:24:02.04\00:24:09.64
more time and turn, and
turn. Let's see what the
00:24:09.67\00:24:13.52
ceiling looks like,
up, check out the floor,
00:24:13.55\00:24:16.39
back to the ceiling
and to the floor and up,
00:24:16.42\00:24:21.23
and down, and up, and
down, and up, and down,
00:24:22.15\00:24:29.18
and up, and down,
and up, and down, and up,
00:24:30.00\00:24:36.94
two more times and up,
and down, and up and down.
00:24:37.17\00:24:43.77
Okay now try and lay
the head over the left side
00:24:43.80\00:24:47.03
now slide it over to
the right. Back over to the
00:24:48.65\00:24:52.41
left and over to the
right, and now back to the left,
00:24:52.44\00:24:59.86
and to the right, back to
the left, back to the right,
00:25:01.70\00:25:08.27
couple more times each
way, and back to the right
00:25:10.00\00:25:13.58
and last one, and back
over. Okay let's just shrug
00:25:14.61\00:25:20.11
the shoulders up. And
relax, shrug the shoulders
00:25:20.14\00:25:24.18
up, and relax, way up
and down, way up, smile
00:25:24.21\00:25:30.86
ladies we are almost
done. And down, way up,
00:25:30.89\00:25:36.00
and down, and up, and
down, and up, and down,
00:25:36.73\00:25:43.69
and up, and down, okay
let's just stretch out the
00:25:44.34\00:25:47.35
calves, step back, push
your heel to the ground.
00:25:47.38\00:25:51.07
Wanna feel that stretch
in the calf area down around
00:25:54.19\00:25:56.71
Achilles tendon, the back
leg is straight, the front
00:25:56.74\00:25:59.23
leg is bent, and we're
gonna hold that for about
00:25:59.26\00:26:05.30
five more seconds.
And we're gonna try and
00:26:05.33\00:26:08.69
switch over to the
other side and push back,
00:26:08.72\00:26:12.85
press the heel to the
ground, stretch your calf.
00:26:12.88\00:26:17.43
Very important to
keep that Achilles tendon
00:26:19.50\00:26:21.91
flexibility intact.
And we got about five more
00:26:21.94\00:26:27.48
seconds here. Okay,
good, alright ladies
00:26:27.51\00:26:34.52
thanks a lot. Well
done. When people get in a new
00:26:34.55\00:26:39.78
program it's very
important to put all
00:26:39.81\00:26:41.75
aspects in. For
example you want to eat healthy
00:26:41.78\00:26:44.50
food, no doubt about,
lots of fresh foods and
00:26:44.53\00:26:46.55
vegetables, get those
active enzymes in your
00:26:46.58\00:26:48.79
system and try and
stay away from things you're
00:26:48.82\00:26:51.06
gonna counteract
and pull nutrients
00:26:51.09\00:26:52.79
away from the
body. You don't wanna be
00:26:52.82\00:26:54.83
drinking things like pop
or coffee or anything like
00:26:54.86\00:26:56.94
that. You just wanna get
in good refreshing water.
00:26:56.97\00:26:59.24
One of the key
elements for a strong immune
00:26:59.76\00:27:01.40
system is get outside in
the fresh air and lots of
00:27:01.43\00:27:04.66
sunshine. Sunshine
is a great immune system
00:27:04.69\00:27:07.22
booster and a great
mood elevator. Try and find
00:27:07.25\00:27:10.08
things to develop on that
are going to bring joy and
00:27:10.11\00:27:12.02
happiness to your life,
not sorrow or depression as
00:27:12.05\00:27:15.40
you watch a lot of
things on television that can
00:27:15.43\00:27:18.14
cause a lot of stress
reactions within your body.
00:27:18.17\00:27:20.77
Exercise will give you
an endorphin type effect.
00:27:21.31\00:27:23.50
They will give you
feeling of well being to
00:27:23.69\00:27:25.37
the point where it
will boost your immune
00:27:25.40\00:27:27.00
system and the way you
feel about yourself and
00:27:27.03\00:27:29.94
those around you.
And then one of the most
00:27:29.97\00:27:32.58
important aspects of
course is to be temper in
00:27:32.61\00:27:35.42
all things and focus
on the Lord and his work,
00:27:35.45\00:27:38.46
doing things for his
glory and as you find yourself
00:27:38.86\00:27:41.43
not thinking about your
own pleasure but thinking
00:27:41.76\00:27:43.81
about serving God, you'll
find yourself much happier.
00:27:43.84\00:27:46.41
We use the saying
here in Philippians 4:13,
00:27:46.69\00:27:49.06
that I can do all
things through Christ
00:27:49.32\00:27:51.09
which strengthens
me. God bless you.
00:27:51.12\00:27:53.06
Thanks for joining us,
we look forward to seeing
00:27:53.09\00:27:54.64
you next time on
Body and Spirit Aerobics.
00:27:54.67\00:27:56.44