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
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before beginning
any exercise program.
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Would you like to get a
good strength training program
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and a good aerobic
workout on the same program?
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Find out next how to do
it on Body & Spirit Aerobics.
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Hello, I am Dick
Nunez, Wellness Director
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at the Black Hills
Health and Education Center,
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Welcome to Body & Spirit.
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A lot of programs out
there try and advocate
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both strength
training and aerobics
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and they try and mix them up
and do them at the same time.
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That's really not a
good concept because aerobics
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and anaerobic are totally
opposite from each other.
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You'll be better off to
do one and then the other.
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But if you go from
an upper body exercise
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to an aerobic piece and
then to another upper body piece
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and then to another
aerobic piece, each time
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you do that you're going
to be breaking the aerobic
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cycle of the muscle and
going to another muscle.
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We're not gonna do that
here. We're gonna try and do
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both but we're gonna
do the strength training
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and then we'll go
into the aerobic training.
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So get it all in one
program but we're not gonna
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mix them up.
We'll divide them out.
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And you should get a good
effect and you'll find out
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that even without
using weight equipment
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or any type of
expensive equipment
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you're gonna get a
really good work out.
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We're ready to get
started here. Helping me out
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today will be
Jonathon and Megan.
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Well, ready for a
good hard workout?
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Oh, yeah. Okay.
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Jonathon, you're
always up for that.
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I know that, so
I won't even ask.
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Jonathon has become quite a
familiar face on Body & Spirit
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specially doing
some of the real high
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intense crazy workouts.
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Fun ones.
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The fun ones.
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Okay, we're just warming up.
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So if you're going,
well, this isn't hard.
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Well, you're right.
It's not suppose to be.
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It's supposed to be the warm up.
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Just relax, let those arms
swing around nice and lose.
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Now let's go the other way.
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Up and around, up and
around, nice and relaxed.
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It's like you're swimming
with the butterfly stroke.
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All I can do is imagine,
I go down like ten rocks.
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Okay, up and around, up
and around, up and around,
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up and around,
up and around, good.
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Okay, now we should be all
loosened up for some pushups.
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So, Megan, I'm gonna have
you do them off your knees.
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Lot of people call
these women style pushups.
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I don't call them that. I
call them modified pushups.
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I've seen women
do one arm pushups
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and just blast
them out like nothing.
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So women are well
capable of doing regular pushups
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and Megan could do them but
we'll let them do off the knees
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'cause I want
to encourage people
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just to get down
there and do them.
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Jonathon, you do regular ones.
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If you've to do them against
the wall at home, that's okay.
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You can still start
building yourself up that way.
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Okay, get in position.
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Now I want you
to go up my count.
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We're gonna go down just
a few inches and hold it.
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Down, go get started.
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Down a few more
inches and hold it.
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Up a few inches and hold it.
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Back down and hold
it. Now go all the way up.
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Go down a few inches and
hold it, back down and hold it.
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All the way up, down
a little bit, hold it.
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Back down, hold it.
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All the way up, down
a little bit, hold it.
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Down some more, hold it.
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Up all the way.
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Okay, down a
little bit, hold it.
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Down some more, hold it.
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All the way up.
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Okay, just go
ahead and totally rest.
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Just go ahead
and get on your knees
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and just kind of shake it out.
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Okay, now we're
gonna go to a back moment.
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Jonathon, go ahead
and hit the position.
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Okay, you're just
gonna come through,
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like this and then back up.
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Okay, Megan, go ahead and
get in the position as well.
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Okay, let's go down then way up.
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And down and way up.
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And down and way up.
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And down and way up.
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And down way up.
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And down and up.
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And down and up.
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And down and up.
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And down and up.
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And down and up.
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Starting to feel
that, Megan? Yeah.
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All right, good, keep going.
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And up and down and
up. We got five more.
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Down and up.
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And down and up.
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And down and up.
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And down and up.
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And down and up. Okay,
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go ahead and get on your knees
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and relax a moment.
Just shake it out. Okay.
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Respiration starting
to increase a little bit.
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All right, back to pushups.
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All right, pump them up,
just one after the other.
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Down and up.
Okay, now slow it down.
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Slow.
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Now speed it up.
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Now slow it down.
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And speed it up.
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Five more times,
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one, two, three, four, five.
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Okay, up on the feet.
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How did that feel, Megan? Good.
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All right, we better
stretch for a moment,
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give them chance to rest.
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Hands behind the head,
push your elbows way back.
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And bring it across, pull
your shoulder blades apart.
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He's breathing harder than you.
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Okay, push your elbows back.
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That's hard huh?
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Yeah, Okay.
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Okay, now cross them over.
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Okay, let's
stretch the lads as well,
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bring your arm up over the head.
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And we should be
stretching right into here.
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Feel that Megan?
Mm-hmm. How about you?
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Oh, yeah. Okay.
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Feels good.
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Whenever you're stretching
hold for about 10 to 15 seconds.
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Don't over stretch.
There are some people who try
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actually get their
joints to hyper extend
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and that's not
a good thing to do
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because it's just
weakens the joint.
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Let's switch to other side.
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Make sure you
get good air exchange
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while doing
this, breath in deep.
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All right, relax.
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Now we're gonna
do some shoulders.
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Arms out to the side,
gonna make some small circles.
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It's one of the
favorites of Body & Spirit.
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Anybody who might
be watching this goes
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"Oh, this program
looks easy," try this out.
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Okay, make them bigger.
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And I still find, you
know, through all my years
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of training, pushups
is still a great exercise
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and not a lot of
people want to do them
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because they are hard.
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Okay, make them smaller.
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But yet I've seen people doing
amazing things with pushups.
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Okay, and go the other way.
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I remember a story of
a famous football player,
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Herschel Walker, who's
a Heisman trophy winner.
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And he said that he got
strong not from lifting weights
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but he would do a
1,000 pushups a night.
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Every time he
would watch television
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and a commercial would hit,
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he'd get on the
floor and do pushups.
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Nice. That's cool. Yeah.
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That's one way to describe it.
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All right,
let's make it smaller.
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Okay, bigger again.
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And now smaller.
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Okay, now hold it.
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Were you
anticipating that, Megan?
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Yeah. Okay.
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We're gonna hold
it for one minute.
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And then we're gonna
start into aerobic exercise.
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As we start into
aerobic exercise,
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we'll be warming up the legs
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by actually
strength training them.
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And then we'll get right
into the rhythmic activity.
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This is the worst part.
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I forgot to check the time
to see how long we started.
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I'm ready to go.
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I'm ready to go. I
don't believe that.
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I don't feel the burn yet.
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Okay, I think we got
about 20 more seconds to go.
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That's long time.
Is that about right?
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Yeah. Okay.
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Keep those arms straight out,
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palms down, hold them tight.
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Starting to feel
it yet, Jonathon?
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Well, certainly.
How about you, Megan?
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Yeah. Okay.
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Got seven more seconds to go.
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And then you get
to put your arms down.
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And then it's gonna
feel very good. And down.
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Isn't that so good? Oh, yes.
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Okay, let's start
with some lunges now.
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Put your hands on your
hips, out with the left.
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Back now right and back.
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Left and back, right and back.
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Left, go out
further now and deeper.
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When you're doing these
keep your knee over your foot
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the whole time
that you're going down.
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Very good, keep going.
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Way out, way out.
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Little deeper.
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Okay, step out and hold it now.
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Hold it now back.
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Step out, hold it and back.
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Step out, hold it, back.
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Step out, hold, back.
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Just go regular again.
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Step out and hold it and back.
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Step out, hold it, back.
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Step out, hold it, back.
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Step out, hold. Back regular.
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Two more each side.
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Step out and hold and back.
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Step out and hold and back.
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Step out and hold, back.
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Step out and hold, back.
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Okay, walk in place.
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Legs should be warm.
00:12:11.26\00:12:12.40
Keep those legs, arms pumping.
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A lot of people think
when you strength train,
00:12:18.68\00:12:20.98
that you need to do lots of sets
00:12:20.99\00:12:24.09
and that's not necessarily true.
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I've found my best success
was done while I was training
00:12:25.85\00:12:29.90
just three times a
week for 15 minutes.
00:12:29.91\00:12:31.48
And I was able to
get my bench press up
00:12:31.49\00:12:33.01
to 500 pounds on a
total vegetarian diet.
00:12:33.02\00:12:35.79
The best I ever did
eating 3 pounds of meat,
00:12:35.80\00:12:39.27
a gallon of milk,
half dozen eggs a day
00:12:39.28\00:12:41.09
on seven days a week,
four hours a day was 455.
00:12:41.10\00:12:44.55
So I got much
stronger as a vegetarian
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and training only three
times a week for 15 minutes.
00:12:47.24\00:12:50.16
Okay, start picking it up.
00:12:50.17\00:12:51.31
Pick it up.
00:12:51.32\00:12:52.52
Little bit faster still,
00:13:03.04\00:13:04.25
legs higher, pick them up.
00:13:04.26\00:13:06.10
Jonathon, go
ahead and go into a jog.
00:13:06.11\00:13:08.95
I would like to give
you an option of doing
00:13:15.63\00:13:17.25
either or if you want to
jog like Jonathon's doing
00:13:17.26\00:13:19.68
or just keep marching
briskly as Megan is doing.
00:13:19.69\00:13:22.87
Now this seems simple
but its rhythmic activity
00:13:28.06\00:13:31.61
of major muscle group
and as we continue doing this
00:13:31.62\00:13:34.44
you'll see that both of them
00:13:34.45\00:13:36.30
will be getting a
good training effect.
00:13:36.31\00:13:37.99
Jonathon is very fit. He climbs
00:13:40.45\00:13:42.41
all over the Black
Hills of South Dakota.
00:13:42.42\00:13:44.44
And the higher the
climb, the better he likes it.
00:13:44.45\00:13:47.05
The highest peak
between the Rocky Mountains
00:13:47.06\00:13:50.52
and the Swiss Alps is a
place called Harney Peak,
00:13:50.53\00:13:52.99
which is only about
half hour away from it.
00:13:53.00\00:13:54.86
So, Jonathon, how many
times have you climbed that?
00:13:54.87\00:13:56.76
Tons. Tons, I
don't know how many
00:13:56.77\00:14:00.72
that would be but
that sounds like a lot.
00:14:00.73\00:14:02.14
Five in a week,
in a month anyhow.
00:14:02.15\00:14:04.32
Five times a month, wow.
00:14:04.33\00:14:05.89
And that's how
high, 8,000 some feet?
00:14:06.92\00:14:09.18
7,242 feet. Okay.
00:14:09.21\00:14:11.80
You ever climbed that,
Megan? No. I haven't yet.
00:14:11.81\00:14:13.96
You haven't. Well, Jonathon,
sounds like you got a date.
00:14:13.97\00:14:16.99
Okay, slow it down.
00:14:20.24\00:14:21.47
Okay, let's go into side
lunges,to the left first.
00:14:23.75\00:14:26.18
Okay, and then over.
00:14:26.19\00:14:28.41
Strength training
really just focuses
00:14:41.22\00:14:42.96
in on how much
intensity you put into it.
00:14:42.97\00:14:45.51
A lot of people go into
gyms and they want to do
00:14:45.52\00:14:48.23
a set of exercise
and they set it down
00:14:48.24\00:14:50.26
and they go pose in
front of the mirror,
00:14:50.27\00:14:52.15
go get drink a
water, and they come back
00:14:52.16\00:14:53.65
and do another
set. Then they go look
00:14:53.66\00:14:55.33
for the pretty girls and
they go strike in front of them
00:14:55.34\00:14:57.38
and then they come
back and do another set.
00:14:57.39\00:14:58.74
And really they're
just wasting a lot of time.
00:14:58.75\00:15:00.59
They just get in
there and give it a 100%.
00:15:00.60\00:15:02.85
Then they get a
lot more benefit out.
00:15:02.86\00:15:04.89
But its hard if somebody
says, we're gonna do pushups,
00:15:04.90\00:15:07.76
its hard to get down there
00:15:07.77\00:15:09.36
and just do
pushups until you can't.
00:15:09.37\00:15:10.82
Its much easier just to
do 10 of them and then rest
00:15:10.83\00:15:13.81
and then do
another 10 and then rest
00:15:13.82\00:15:15.84
and do another 10.
And, yes, you might tired
00:15:15.85\00:15:17.82
but that's not near as difficult
then just getting down there
00:15:17.83\00:15:20.38
one time and go on
as hard as you can,
00:15:20.39\00:15:22.52
as many as you can
and that will give you,
00:15:22.53\00:15:24.81
I believe, a better
overall training effect
00:15:24.82\00:15:26.67
if you just go for it and
put the most into you can.
00:15:26.68\00:15:29.27
And I found that
with athletes I've trained
00:15:29.28\00:15:31.89
that when I train
with that type of intensity
00:15:31.90\00:15:34.02
their strength
goes up dramatically.
00:15:34.03\00:15:35.99
Okay, let's go back
to stepping in place.
00:15:36.00\00:15:38.15
I know one of the more popular
fitness programs out there
00:15:43.66\00:15:47.68
involves mixing
aerobics and anaerobics
00:15:47.69\00:15:51.23
and I know especially
women get involved with that.
00:15:51.24\00:15:53.60
And, yes, its
gonna burn calories.
00:15:53.61\00:15:55.34
And I tell them,
yes, it is better
00:15:55.35\00:15:57.04
than doing nothing at all.
00:15:57.05\00:15:58.68
But I don't feel like
it's the best way to exercise
00:15:58.69\00:16:02.80
as it would be
just to do your aerobics
00:16:02.81\00:16:04.81
and then your
anaerobics or doing
00:16:04.82\00:16:07.29
your anaerobics
and then aerobics.
00:16:07.30\00:16:08.79
It really doesn't
matter which one you do first.
00:16:08.80\00:16:10.55
It really depends on which one
you want to put the focus on.
00:16:10.56\00:16:13.24
I personally like
doing the aerobics first
00:16:13.25\00:16:15.57
'cause I like leaving
fitness room pumped up.
00:16:15.58\00:16:18.34
That's still my old
bodybuilding days, I guess.
00:16:18.35\00:16:21.12
Okay, pick it up.
00:16:21.13\00:16:22.84
How about you,
Jonathon, what would you prefer?
00:16:22.85\00:16:26.72
I like Cardio first.
00:16:26.73\00:16:29.71
You like doing Cardio first,
00:16:29.72\00:16:30.71
'cause you like
leaving pumped up too.
00:16:30.72\00:16:32.07
How about you, Megan, you
like leaving pumped up as well?
00:16:33.21\00:16:34.76
Oh, yeah.
00:16:34.77\00:16:35.79
How're we doing?
Starting to get warm yet?
00:16:41.23\00:16:42.45
A little bit. Okay.
00:16:42.46\00:16:44.11
How about you,
Jonathon? Oh, yeah.
00:16:46.71\00:16:48.55
Okay.
00:16:48.56\00:16:49.89
We've got about 5
more minutes of aerobics
00:16:52.95\00:16:55.09
to do and then
we'll go to the cool down.
00:16:55.10\00:16:57.15
You're gonna make it, Megan?
00:16:57.16\00:16:58.39
Aha. Okay.
00:16:58.40\00:16:59.54
Remember you're having fun.
00:17:03.01\00:17:04.14
You're helping a
lot of other people
00:17:04.15\00:17:07.02
get fit by your efforts.
00:17:07.03\00:17:08.94
Okay, little bit faster still.
00:17:11.10\00:17:12.61
Very good.
00:17:12.62\00:17:14.90
The beauty of this
you can do this any time.
00:17:23.88\00:17:25.79
When people say, well,
I can't do any exercise
00:17:25.80\00:17:28.43
because I am going
to a hotel orl Motel.
00:17:28.44\00:17:32.38
I don't stop exercising because
I go to a hotel or Motel.
00:17:32.39\00:17:35.12
I'd find something to do.
00:17:35.13\00:17:36.51
And certainly this
is a way of doing that.
00:17:36.52\00:17:38.79
And goes back the old
saying, "Where there is a will,
00:17:41.75\00:17:43.73
there is a way and when there
is no will, there is no way."
00:17:43.74\00:17:46.03
Okay, slow it down.
00:17:51.75\00:17:52.91
We're gonna do a
little bit of speed variety
00:17:56.49\00:17:58.90
to give it somewhat
of an interval effect.
00:17:58.91\00:18:01.52
Interval training has been
found to be very beneficial
00:18:01.53\00:18:04.06
as far as
burning fat and calories.
00:18:04.07\00:18:06.40
Okay, speed it up.
00:18:06.41\00:18:07.43
The more fit you become,
00:18:09.14\00:18:10.47
the more fat you'll be burning
00:18:10.48\00:18:12.58
because your body will
be more receptive to this
00:18:12.59\00:18:15.02
and I know that
we a lot of times
00:18:15.80\00:18:17.08
have people come
out to our program
00:18:17.09\00:18:18.47
and then their
bodies will go, wow.
00:18:18.50\00:18:20.42
We're actually
gonna be exercising.
00:18:20.43\00:18:22.19
It's time to start burning fat.
00:18:22.20\00:18:23.30
Okay, pick it up a
little bit faster, Megan.
00:18:23.31\00:18:24.94
Knees up, knees up, knees up.
00:18:28.05\00:18:29.97
Try and bring the knees
up a little higher, Jonathon.
00:18:29.98\00:18:32.75
Oh, very good.
Now we're stepping.
00:18:32.76\00:18:35.57
Let's do that for 20 seconds.
00:18:35.58\00:18:38.31
Excellent, 10
seconds. Keep the knees up,
00:18:46.15\00:18:48.03
keep the knees up.
00:18:48.04\00:18:49.03
Pump the arms, pump the arms.
00:18:49.04\00:18:50.87
Okay, slow it down,
excellent, excellent.
00:18:54.45\00:18:57.93
You're getting warm
yet? Yeah, a little bit.
00:18:59.06\00:19:00.89
Oh, yeah.
00:19:00.90\00:19:01.92
I know Jonathon
in his time with me,
00:19:07.17\00:19:09.44
he has done some
strength training
00:19:09.45\00:19:10.94
and although
you're not that heavy,
00:19:10.95\00:19:12.15
only around 160 pounds
but you've bench pressed.
00:19:12.16\00:19:15.40
I think at your
best you were doing
00:19:15.41\00:19:17.13
205 for around
eight repetitions?
00:19:17.14\00:19:18.61
Yep.
00:19:18.62\00:19:19.63
Which is pretty good
for a fellow of his size.
00:19:19.64\00:19:21.93
We had a world class cowboy
00:19:23.54\00:19:26.01
come out to our wellness program
00:19:26.02\00:19:28.16
who was a
bulldogger and last thing
00:19:28.17\00:19:31.41
I would want to do
if I was riding horse
00:19:31.42\00:19:33.06
will be to jump off
and try and tackle a 700
00:19:33.07\00:19:35.58
pound steer by the
horns and through it down.
00:19:35.59\00:19:37.76
But that's what you used to do.
00:19:37.77\00:19:38.79
And he was always
amazed at how much strength
00:19:38.80\00:19:40.89
Jonathon had. And
said, you know, Jonathon
00:19:40.90\00:19:43.47
if you were a guy who
could go out to a bar,
00:19:43.48\00:19:45.16
which Jonathon would
never would. You can make
00:19:45.17\00:19:47.46
a lot of money by
betting people what you could
00:19:47.47\00:19:50.29
or could not do 'cause he
just was absolutely amazed
00:19:50.30\00:19:52.34
at how strong Jonathon
was for a guy of his size.
00:19:52.35\00:19:54.92
And I am doing just in my
time with him when we go moving
00:20:00.45\00:20:02.77
stuff, he's like
a walking forklift.
00:20:02.78\00:20:04.53
And Jonathon has a brother
who's about his same size
00:20:08.84\00:20:11.72
and I had to
move a bunch of rocks
00:20:11.73\00:20:13.94
and his brother was
also like a walking forklift
00:20:13.95\00:20:17.68
picking up the large
boulders and picking them up.
00:20:17.69\00:20:19.86
Okay, let's do side lunges now.
00:20:22.16\00:20:23.83
Hands on the hips.
00:20:25.97\00:20:27.06
We're gonna go hard on aerobics
for about another minute
00:20:36.67\00:20:39.19
and a half then we're
gonna start our cool down phase.
00:20:39.20\00:20:41.96
Okay, let's speed it up.
00:20:46.17\00:20:47.31
Very good.
00:20:50.74\00:20:51.77
She's keeping up
with you, Jonathon.
00:20:57.97\00:20:59.18
Good.
00:20:59.19\00:21:00.21
Good, Megan,
you're looking good.
00:21:00.22\00:21:03.05
50 more seconds.
00:21:07.45\00:21:08.75
Now for those at home,
00:21:16.76\00:21:17.86
if you need to take a
break, feel free to do so.
00:21:17.87\00:21:20.26
You wanna do
this at your own pace.
00:21:20.27\00:21:23.14
The beauty of aerobic training
is you can take little breaks
00:21:23.15\00:21:27.89
and still get a lot of benefits.
00:21:27.90\00:21:30.31
If you have to only go
for a couple of minutes
00:21:30.32\00:21:31.85
and stop and rest, that's okay.
00:21:31.86\00:21:34.15
And then just return
back to it as soon as you can.
00:21:34.16\00:21:36.45
Try and go for
another couple of minutes.
00:21:36.46\00:21:38.22
You'll find that as
you continue doing it
00:21:38.23\00:21:40.23
that's you get you can
last longer and longer.
00:21:40.24\00:21:43.02
Down to your last 10 seconds.
00:21:43.03\00:21:47.98
Okay, step it out gently.
00:21:56.11\00:21:59.00
Just checking to see
how we're doing there.
00:22:05.35\00:22:07.55
Still breathing.
00:22:07.56\00:22:08.72
Still breathing.
00:22:09.01\00:22:10.01
Breathing is an
important part of it.
00:22:10.02\00:22:15.92
I strongly encourage those
who are doing aerobic exercise,
00:22:17.63\00:22:20.76
certainly a lot of
people have to do exercise
00:22:20.77\00:22:24.26
inside
especially with the climates
00:22:24.27\00:22:25.81
and rain and so forth but
get outside as much as you can
00:22:25.82\00:22:28.73
also to get some
good walking or gardening
00:22:28.74\00:22:32.19
or whatever type
of outdoor activity
00:22:32.20\00:22:33.97
you want to do or
climbing large hills.
00:22:33.98\00:22:36.43
As we always point out
on Body & Spirit Aerobics,
00:22:41.50\00:22:43.91
our aerobic training
consists of three phases.
00:22:43.92\00:22:46.55
There's the warm up phase,
then there is the active phase
00:22:46.56\00:22:50.09
while we're going
through with the pulse rate
00:22:50.10\00:22:52.85
up going through the
steady range of motion
00:22:52.86\00:22:54.62
and then probably
one of the most important
00:22:54.63\00:22:56.76
phases of it is
the cool down phase.
00:22:56.77\00:22:58.61
Its also probably
the most enjoyable
00:22:58.62\00:23:01.02
because the first
couple of minutes are difficult
00:23:01.03\00:23:03.29
as your body is getting
into the aerobic training mode,
00:23:03.30\00:23:06.77
it takes a couple of minutes
to kick that system into gear
00:23:06.78\00:23:09.46
and then once you go through
those first couple of minutes,
00:23:09.47\00:23:12.48
it gets easier and so
once we get to that phase
00:23:12.49\00:23:15.51
then we speed up and
then the last part of it
00:23:15.52\00:23:18.31
the cool down phase, it
feels good because you've done
00:23:18.32\00:23:21.37
the hard part and now you're
just letting your legs help
00:23:21.38\00:23:24.46
your heart to go
into the recovery phase
00:23:24.47\00:23:26.91
so as we're doing
this easier walking,
00:23:26.92\00:23:28.87
the pulse rate's slowing down,
00:23:28.88\00:23:30.70
the respiration is slowing down
and your heart is going huh.
00:23:30.71\00:23:34.02
Good, we can start slowing down
00:23:34.03\00:23:35.71
and relaxing little
bit but you get this nice
00:23:35.72\00:23:38.40
cardiovascular effect from that.
00:23:38.41\00:23:40.20
It's gonna help
your blood pressure,
00:23:40.21\00:23:41.90
your blood sugar and
your overall mental outlook.
00:23:41.91\00:23:45.18
So are you happy now, Jonathon?
00:23:45.19\00:23:46.33
You bet. Okay, Megan.
00:23:46.34\00:23:47.35
I'm good.
00:23:47.36\00:23:48.38
See, exercise
boosts those endorphins,
00:23:48.39\00:23:51.51
and makes you feel good.
00:23:51.52\00:23:52.52
Gives you a
feeling of well being.
00:23:52.53\00:23:53.74
All right, now what
I would like you to do
00:23:56.38\00:23:58.46
is you're gonna use
me as a stretching post.
00:23:58.47\00:24:01.30
So put your hand on my shoulder.
00:24:01.31\00:24:02.97
Okay, Jonathon, you
get your right ankle
00:24:02.98\00:24:05.21
you get your left.
00:24:05.22\00:24:06.57
Okay, and
stretch your quadriceps.
00:24:06.58\00:24:08.47
If nothing else,
I'd make a good wall.
00:24:11.71\00:24:14.26
Now if you can't get
a hold of your ankle,
00:24:17.54\00:24:19.66
it's okay, just to
get a hold of your pant
00:24:19.67\00:24:22.15
like Jonathon's
showing you that.
00:24:22.16\00:24:23.53
We have that happen many
times with our Wellness guests.
00:24:23.54\00:24:26.16
When they're going
through stretching,
00:24:26.17\00:24:27.67
they can't get to their ankle
00:24:27.68\00:24:28.75
yet but as they continue
stretching lo and behold
00:24:28.76\00:24:31.86
they get to their ankle
and they're really excited
00:24:31.87\00:24:33.76
when they get that,
00:24:33.77\00:24:35.20
seeing that happen,
and go, "Wow, look at that,
00:24:35.21\00:24:36.75
I can now get a
hold of my ankle."
00:24:36.76\00:24:37.84
All right, let's switch sides.
00:24:37.85\00:24:40.45
Put your other hand on my
shoulder and grab the other leg.
00:24:42.46\00:24:44.53
Of course
Jonathon works on doing it
00:24:47.81\00:24:49.40
being balanced without
a help. Can you do that?
00:24:49.41\00:24:51.36
Oh, yeah, you've got
good at that. Haven't you?
00:24:51.37\00:24:53.63
Okay.
00:24:53.64\00:24:56.22
You'd make a very
good flamingo, Jonathon.
00:24:58.98\00:25:01.07
Okay, relax.
00:25:01.08\00:25:03.34
Now we're gonna step out.
00:25:03.35\00:25:05.24
We're gonna lean into.
00:25:05.25\00:25:08.11
We have this leg
is gonna be straight.
00:25:08.12\00:25:09.83
The back leg is gonna be bent.
00:25:09.84\00:25:11.88
And you're gonna
lean forward into it.
00:25:11.89\00:25:14.09
Keep your chest up as you do
it and stretch that hamstring.
00:25:14.10\00:25:16.94
Hold it. You should be feeling
it in the back of your leg.
00:25:22.28\00:25:24.30
Toe is up, back leg bent, front
leg straight up on the heel.
00:25:25.86\00:25:31.75
All right, now switch sides.
00:25:33.18\00:25:34.55
Okay, you're up on
the right foot now.
00:25:36.63\00:25:38.38
Up on the heel,
left leg is bent,
00:25:38.39\00:25:40.60
right leg is
straight, lean forward,
00:25:40.61\00:25:42.91
keep your chest
out, nice deep breaths.
00:25:42.92\00:25:47.00
Okay, Megan, we
need to straighten
00:25:51.69\00:25:53.10
your hips just a little bit.
00:25:53.11\00:25:54.13
Okay, now go forward, chest up.
00:25:54.14\00:25:55.86
Okay, good, now
stretch the calf.
00:26:01.53\00:26:03.48
Put your right leg back
straight, bend your left leg,
00:26:03.49\00:26:08.79
press your
right heel all the way
00:26:08.80\00:26:11.03
to the floor and hold that.
00:26:11.04\00:26:13.50
All right, let's switch sides.
00:26:22.43\00:26:23.55
Left leg back, up on the toe,
00:26:24.75\00:26:27.10
then press the
heel to the floor,
00:26:27.11\00:26:29.02
stretch the calf
and the achilles tendon,
00:26:29.03\00:26:31.87
the right leg is
bent, chest is up
00:26:31.88\00:26:34.43
and you are
breathing through the nose,
00:26:34.44\00:26:36.80
out through the mouth.
00:26:36.81\00:26:38.64
In through the nose,
out through the mouth.
00:26:38.65\00:26:42.18
Okay, relax.
00:26:42.19\00:26:47.67
Okay, we are done.
00:26:47.68\00:26:50.19
Many people are
interested in getting stronger
00:26:53.49\00:26:55.67
but they don't know
what to do and they think
00:26:55.68\00:26:58.11
thay have to work out
for a long period of time
00:26:58.12\00:26:59.95
in order to get the
benefit they're looking for.
00:26:59.96\00:27:01.81
That's not true. You
can get great benefit
00:27:01.82\00:27:04.70
in just a short period of
time. As I mentioned earlier,
00:27:04.71\00:27:07.41
I only lift weights three
times a week for 15 minutes
00:27:07.42\00:27:10.41
and the people I trained
00:27:10.42\00:27:11.71
whether they're in
competitive sports,
00:27:11.72\00:27:13.47
body building, power lifting,
00:27:13.48\00:27:14.90
whatever they're doing, I
used similar training techniques
00:27:14.91\00:27:17.52
and see nothing
but great success.
00:27:17.53\00:27:19.53
And so often people
come to our wellness program
00:27:19.54\00:27:22.09
who have been doing workouts
on their own and I asked them,
00:27:22.10\00:27:25.04
do you want to
continue your own program?
00:27:25.05\00:27:26.60
Or do you wanna try ours?
00:27:26.61\00:27:27.82
And they say, well, let
me try yours. And inevitably,
00:27:27.83\00:27:30.51
they always say, I
like this so much better
00:27:30.52\00:27:32.93
'cause I get even more progress
00:27:32.94\00:27:34.69
in such a short period of time.
00:27:34.70\00:27:36.21
But most of all
we encourage people
00:27:36.22\00:27:38.21
to train for the right reasons.
00:27:38.22\00:27:39.39
Not for self glorification,
00:27:39.40\00:27:41.13
we want them to
train for the glory of God.
00:27:41.14\00:27:43.00
That's why we use
this scripture here
00:27:43.01\00:27:44.89
all the time
from Philippians 4:13,
00:27:44.90\00:27:47.10
we realize where
our strength comes from.
00:27:47.11\00:27:49.18
It says, "I can do
all things through Christ
00:27:49.19\00:27:51.38
who strengthens me."
00:27:51.39\00:27:52.42
Thank you for joining us.
00:27:52.43\00:27:53.58
God bless you.
We'll see you next time
00:27:53.59\00:27:55.30
on Body & Spirit Aerobics.
00:27:55.31\00:27:56.69