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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Many people are now
battling depression.
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And they don't
know where to turn.
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We have some simple
answers stay tuned and find out
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what they are, next on
Body and Spirit Aerobics.
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Hello, I am Dick Nunez,
Wellness Director of the
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Black Hills Health
and Education Center.
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Welcome to Body
and Spirit Aerobics.
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One of the conditions
we see so often at our
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wellness center
nowadays is depression.
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We wonder what's
happening, people more
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and more are being
diagnosed with this
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condition. And they go
on a lot of medications
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and do a lot of things.
But, unfortunately all those
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medications are
doing is keeping them
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depressed. But, we
wanna do is reverse it and
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fortunately there are some
ways naturally we can do that
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We're gonna talk more about
that as we get into program
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helping me out today
will be Cindy and Megan.
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Unfortunately ladies,
depression does seem to
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seem to fight the
women little bit more then
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the men although the
men are not, are not immune
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to that either and a
lot of times we see girls
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even your age Megan
that are starting to get it,
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so we want to talk a
little bit about that.
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And one of the good
ways to help depression
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is by exercise. So,
we're gonna do that now,
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lets start with just
a little easy warm up,
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by swinging the arms around.
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I know one research
project talked about
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thattwo thirds of
all depression could be
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reversed with six
weeks of regular exercise
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three times a
week. And that's a lot,
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and definitely
with the what people eat
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and how they take
care of themselves,
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and so I could do with
it. But I always encourage
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people who were
feeling very down is go
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to bed earlier, we find
that to be very beneficial.
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Okay, up around the other way.
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'Cause when we go to bed
and catch the early hours
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of sleep before
midnight and follow our natural
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biological clock we
find that we wake up a lot
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more refreshed and
feeling ready to take on
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a new day. Okay, lets
start into our exercise now.
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And we're gonna just
kind of do a press forward
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and squeeze together,
bring it back, press it out,
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and back, and press it
out, and back, and press,
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and back, and press, and
back, and press, and back
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and press, and keep going.
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Unfortunately we find a
lot of people even that are
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involved in Christianity,
they still battle depression.
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And they can't figure
out why, 'cause they think
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I pray and pray and
pray and pray and God
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just doesn't take
that depression from me.
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And then they
start blaming God saying,
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why haven't you
taken this from me,
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I prayed about it
and prayed about it
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and I still have
it. Well, the reality is
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they haven't surrendered it yet.
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They're demanding that
God take something from them
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and maybe that
God's trying to show them
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some things that
they need to be doing
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some changes in
their life to help them
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get past the depression
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Okay, now let's rotate
up, gonna push up at an angle,
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squeeze your hands
together at the top.
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Reach way up, and
up, and up, and up,
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10 more times there
is 1, push up, and up,
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there is 4, and
press, and press,
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and here's 7, and 8,
two more times, 9 and 10.
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Good, alright Megan you
want to get the towels for us.
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Okay, we're gonna
work on our upper back now,
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and the way we are
gonna do this is we're gonna
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gonna take our
towel and pull it apart,
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we're gonna come up and
we're gonna bring it back down.
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We're coming up, and
down, and up, and down,
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and up, and down,
pull the towel apart,
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it should be
tension not the whole time
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and up and down, and up
and down, and up, and down,
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way up, way down, up
and down, up and down,
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up and down,
keep pulling it apart,
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pull it apart, pull it apart.
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Hold it at the top,
okay now we're gonna
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bend to the right,
we're gonna bend to the left,
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back to the right, now to
the left, back to the right,
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and to the left, back to
the right, back to the left,
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and to the right, and to
the left, back to the right,
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back to the left, back to
the right over to the left,
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3 more times. There
is 1, and over and 2,
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over and 3. Okay,
let it drop for a moment,
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let those
shoulders rest for a second.
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Well, I guess it's hard holding
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that up after awhile.
Okay, so now what we are
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gonna do is we're
gonna take our towel
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and we're gonna grab
the end of it like this,
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we're gonna grab down
here with the other hand,
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lets go ahead and both
do it on the right side,
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grab it at the end
with your right hand,
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see how I'm doing
it. Okay, then grab with
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with your left hand,
okay then we're gonna
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gonna rise up and
pull back down, and up,
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and down, and up, and down,
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the towel is
working as our resistance,
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so often in our
wellness program,
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people come and we
take them out for walks.
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And at first we are not so
sure they wanna go for walk,
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but after they
get done with the walk
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and amazing things
happen, they feel better.
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Because now they get
the chemicals stimulus
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of the endorphins and
that gives you a feeling
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of well being and
you keep doing that
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that and you
find yourself having
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a little
different change of heart.
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I've seen many people who
have been very pessimistic
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and suddenly they change
and start becoming optimistic.
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Three more times, and
up, one more time, and up,
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okay it's gonna change
sides, gonna grab the end
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with your left hand, grab
underneath with your right,
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raise up, pull back
down. I did some prison
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ministry work for a
while and one a young man
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who was in there, I had
some of the inmates come up
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and say what have
you done to this fellow.
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So, what are you
taking about, they said,
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he was one of the cruelest,
meanest guys in the prison.
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If you said hello to
him, he would curse at you,
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he would never greet you,
he would never say excuse me,
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and now he's saying good
morning, how are you doing,
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thank you, excuse me,
what have you done to the guy?
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? I said well I
haven't done anything,
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but the Holy Spirit has,
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Holy Spirit can totally change
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somebody's outlook on life.
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Okay, 5 more times,
give yourself resistance
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and up, and up, one
more time and up, and good.
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Okay, we're
gonna our towel again,
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this time we're
gonna take it palms up.
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And we're gonna curl
it, and we're gonna go down,
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curl up, and down,
up, all the way down,
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all the way up, and
down, and up, and down, and up,
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and I know in working with
people with eating disorders
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I found the exercise to be
a good key for that as well,
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'cause it helps them
take control of their life
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in a different
way. So, if taking
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in a negative aspect
of starvation or purging,
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they're not taking the
toll of their life of exercise
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and they feel a whole lot
better and it's really hard
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to exercise and
make good progress
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progress if you
are not eating properly
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and so that forces the person
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who's battling
an eating disorder
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to make a choice,
one way or the other,
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are you going to
get healthy and fit
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or you gonna keep
trying to tear yourself part
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and as it comes
down to it most people
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in those
conditions really don't care
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if they're muscular, they
just don't want to be fat.
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And fat can cause
people to be depressed.
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Cindy, I know you a
spend lot of work, working
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with people in
counseling and so you see
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a lot depression in your work.
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Okay, 5 more times,
and 2 more, and good.
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Okay, now we're
gonna do some triceps work
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and what we are gonna
do is we're gonna grab
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towards the end of our towel
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with your right
hand, so we're like this.
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This way. There you
go, and with the left hand
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we're gonna grab it
here, we're gonna start up
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by our left pectoral
muscle, we're gonna push down
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and back up,
push down and up, and
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and Cindy in your
work what do you find being
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some of the major
causes of depression?
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Usually emotional, you
know like emotional problems.
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Emotional problems that
haven't been dealt with.
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Dealt with. Okay.
Eating or a lack of exercise.
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Lack of exercise,
okay. Push down, and push,
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and push, and
press, extend the elbow
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all the way down, try and
get way down, and way down
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and way down, way
down, so that arm is
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totally extended,
way down, way down,
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give yourself some resistance,
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I shouldn't see
the towel looking loose
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and so well at
the end, that's okay.
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Okay, 4 more times,
and press, and press,
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and press, and press, good.
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Okay, we're gonna
switch it, grab it
00:10:58.40\00:11:00.56
now with your left
hand down towards the end,
00:11:00.87\00:11:02.16
and you're gonna
grab with your right,
00:11:02.52\00:11:04.16
just a couple of
inches above the other hand
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that way you
can stay close to it
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and you can get the
full extension down.
00:11:09.09\00:11:10.80
You are switching over,
so you grab on left here,
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come around here with
your right, there you go
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go and then you're
gonna go all the way down,
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and back up, good. Okay, keep it
00:11:18.78\00:11:22.48
nice and tight to your
body, all that your working
00:11:22.87\00:11:25.57
is your triceps.
00:11:25.87\00:11:26.84
And you have
arms just like mine.
00:11:28.40\00:11:30.79
Go show all your
friends. And you won't have
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have to worry about the
boys giving you a hard time.
00:11:37.15\00:11:38.49
Okay and press,
and press, and press,
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all the way down, all
the way down, 10 more times,
00:11:46.82\00:11:49.83
press, and press, and
press, and press, press it down,
00:11:50.18\00:11:56.94
down, and down, and
down, and down, and down,
00:11:57.26\00:12:03.49
one more time and
down, good. Okay, Megan
00:12:03.81\00:12:08.89
if go can ahead and
get the towels out of here.
00:12:09.18\00:12:10.60
Well, I guess we'll
start and do some aerobic
00:12:10.95\00:12:13.88
exercise now. Both
anaerobic which we just did,
00:12:14.34\00:12:17.39
some resistance
work and aerobic trainer
00:12:17.65\00:12:19.68
are very beneficial for
helping reverse depression
00:12:20.01\00:12:22.40
and so we've done some of
that, so lets do some more,
00:12:22.82\00:12:24.87
lets start with some
side steps nice and easy,
00:12:25.19\00:12:27.56
okay go to your left,
okay, back to the right,
00:12:27.92\00:12:30.33
left, and right, and
left, and right, left,
00:12:30.64\00:12:35.48
and right, left, and
right, okay step in place,
00:12:35.82\00:12:42.41
step in place, okay lets
go and swing your arms Cindy
00:12:42.76\00:12:52.45
Okay, pick it up a
little bit. This is a beginning
00:12:52.80\00:13:02.10
phase of aerobic
exercise where we just start
00:13:02.43\00:13:04.98
warming the body up and
then as we get warmed up
00:13:05.30\00:13:09.23
we will start picking
up the phase a little bit.
00:13:09.53\00:13:12.13
As we get that
heart start to beat,
00:13:12.47\00:13:14.22
if we push it too
fast too soon then we put
00:13:14.54\00:13:17.06
a real strain on the
heart and we can cause
00:13:17.33\00:13:19.80
some premature ventricular
contractions which also
00:13:20.07\00:13:23.41
can be caused from
depression and stress.
00:13:23.75\00:13:26.13
We are getting
a good night sleep
00:13:26.43\00:13:27.80
sleep or if we're
worried about things or
00:13:28.08\00:13:29.69
what I always tell
people is if they are something
00:13:30.06\00:13:32.36
you should be doing
that you are not doing
00:13:32.69\00:13:34.39
or if there's
something that you are doing
00:13:34.74\00:13:35.98
doing that you shouldn't
be something you are doing,
00:13:36.27\00:13:39.24
did I get that
right, it's kind of like
00:13:39.59\00:13:42.20
the Apostle Paul saying
I do, but I don't wanna do.
00:13:42.51\00:13:44.09
Yeah. If there is
something you should be doing
00:13:44.52\00:13:46.03
that you are not doing
or vice versa you will find
00:13:46.37\00:13:48.79
yourself in a
state of mental disease.
00:13:49.11\00:13:51.21
Okay, lets go
back to the side steps,
00:13:51.58\00:13:54.73
hands on the
hips, okay step left,
00:13:55.01\00:13:56.55
then bring your
foot to it, then over,
00:13:56.85\00:13:58.91
bring your foot
to it, to the left,
00:13:59.20\00:14:00.87
bring your foot to it,
there we go, now we are going.
00:14:01.21\00:14:04.59
Very good, we look a
thorn between two roses here.
00:14:04.91\00:14:17.59
Okay, and left, and
right, and left, and right,
00:14:17.92\00:14:28.00
and left, and
right, and left, and right,
00:14:28.30\00:14:32.52
and left, and
right, and left, and right,
00:14:32.84\00:14:37.44
left, right, left,
right, left, right, left, right,
00:14:37.73\00:14:45.16
left, right, left,
right, left, right, left, right,
00:14:45.49\00:14:52.67
left, right, left,
right, pick it up a little bit,
00:14:53.01\00:14:57.58
little bit faster,
left, right, left, right,
00:14:57.91\00:15:03.34
left, right, left,
right, left, right, left, right,
00:15:03.66\00:15:11.18
left, right, left,
right, left, right, left, right,
00:15:11.54\00:15:17.28
left, right, left,
right, okay step, now see
00:15:17.62\00:15:22.66
if my foot speed is still there.
00:15:22.93\00:15:29.89
Used to play
basketball years and years ago.
00:15:30.52\00:15:32.74
Stepping sideways
was very beneficial
00:15:33.14\00:15:37.70
Swing the arms. Okay,
go ahead and keep going,
00:15:38.14\00:15:54.13
go ahead and pick it up,
one of my favorite stories
00:15:54.48\00:15:57.62
from the Black Hills
is we had a fellow name
00:15:57.94\00:15:59.60
Kelly come out to our
program and he was so depressed
00:15:59.92\00:16:03.00
by the time he
finished the program
00:16:03.75\00:16:05.03
he was still very
quite, I thought well
00:16:05.33\00:16:07.05
I don't know if we had
much effect on this guy.
00:16:07.42\00:16:08.75
About six months
later I get a call from him,
00:16:09.10\00:16:11.67
he goes hey Dick this is Kelly.
00:16:12.03\00:16:14.17
I said Kelly who? He
goes you know depressed Kelly.
00:16:14.48\00:16:16.99
And I said, well you don't
sound like depressed Kelly,
00:16:17.36\00:16:19.11
because that's 'cause I'm
not depressed Kelly anymore.
00:16:19.49\00:16:21.50
I said what happened,
okay pick it, pick it, pick it
00:16:21.82\00:16:23.51
swing the arms. I
said what happened to you.
00:16:23.82\00:16:26.46
And he said well I
kept following the things
00:16:26.81\00:16:29.03
that Pastor Dan suggested
00:16:29.40\00:16:30.37
I do and I kept
following the program,
00:16:30.38\00:16:31.68
of eating right and
exercise, drinking water
00:16:32.03\00:16:34.01
and I feel absolutely great now,
00:16:34.36\00:16:36.81
in fact he was just
getting ready to get married
00:16:37.10\00:16:38.07
when I talked to
him, he was working again,
00:16:38.20\00:16:39.68
but we found so many
people come out that they are
00:16:40.01\00:16:42.34
are so depressed they
can't even function anymore.
00:16:42.64\00:16:44.16
They can't work anymore,
00:16:44.49\00:16:45.46
they can't stay
in a family life.
00:16:45.66\00:16:47.48
There just have
nothing going for them.
00:16:47.80\00:16:49.01
Okay, lets pick
it up a little more,
00:16:49.35\00:16:51.02
a little faster
still. Swing the arms,
00:16:51.33\00:16:55.52
come on Cindy, swing
those arms. Very good,
00:16:55.88\00:17:03.67
okay let's go to another
transaction that's lunge.
00:17:03.99\00:17:05.72
We won't go very
deep, we just lunge out,
00:17:06.19\00:17:08.55
and lunge, we're
just breaking the rhythm.
00:17:08.98\00:17:12.64
The reality is when it
comes to aerobic exercise,
00:17:13.00\00:17:17.97
there are really so
many ways you could move
00:17:18.26\00:17:20.20
yourself around and we
try not to get too dancing
00:17:20.49\00:17:23.09
here on Body
and Spirit Aerobics.
00:17:23.40\00:17:24.99
Mom Ford who was a old
friend of the program for years
00:17:25.32\00:17:27.95
years always kept me
in check, if it started
00:17:28.35\00:17:30.92
to feel like too
dancing, she goes
00:17:31.19\00:17:32.35
I feel like I'm dancing.
00:17:32.62\00:17:33.97
And also we try and
keep it fairly simple
00:17:34.28\00:17:39.09
because it's
difficult when you're following
00:17:39.38\00:17:41.17
an aerobics program
and they're doing all sorts
00:17:41.48\00:17:43.69
of different things
with their arms and legs
00:17:44.00\00:17:46.02
and so forth and just
when you feel like you catch up
00:17:46.34\00:17:48.00
then they switch on
you. Oh! no, I got to try
00:17:48.77\00:17:51.42
and figure out something else.
00:17:51.74\00:17:52.72
So, we try and
keep it fairly simple
00:17:53.11\00:17:54.64
and just keep the
rhythmic activity going.
00:17:54.96\00:17:57.13
I know a lot of people
have success in exercise
00:17:57.55\00:18:00.19
by just using ike a rebounder,
00:18:00.82\00:18:02.03
where you just
bounce in once place
00:18:02.39\00:18:03.89
and of course you
change some of the variety
00:18:04.23\00:18:05.94
of how you bounce
but the reality is
00:18:06.27\00:18:07.70
you're just
bouncing up and down.
00:18:07.97\00:18:09.25
In our case what we're
doing mainly is stepping,
00:18:09.67\00:18:11.81
we're using the
major muscles, the legs
00:18:12.10\00:18:14.31
to keep us working aerobically,
00:18:14.69\00:18:16.52
and something you can do
00:18:16.82\00:18:19.43
in the privacy of your own home.
00:18:19.88\00:18:21.50
Lunges are good exercise,
we are not going very deep
00:18:21.81\00:18:26.90
because we are just using this
00:18:27.23\00:18:29.21
as part of our
cardiovascular conditioning,
00:18:29.52\00:18:30.87
but still the same
concepts that we always follow
00:18:31.29\00:18:34.42
here on Body and Spirit Aerobics
00:18:34.75\00:18:36.59
make sure your knee
does not go past your foot.
00:18:36.93\00:18:39.77
Lunges are a good
exercise, which you might find
00:18:40.11\00:18:44.33
yourself limited
and how deep you can go.
00:18:44.61\00:18:46.23
Okay, ladies go
back into the step again
00:18:46.57\00:18:49.06
okay pick it up, now
let's lift the knees up higher.
00:18:49.40\00:18:55.74
We should be
getting nice and warm,
00:18:56.10\00:18:59.46
so we can put
the pace to it now.
00:18:59.77\00:19:01.77
But, as we exercise we
just feel good about ourselves
00:19:02.07\00:19:05.45
and I know for myself
if I can't left weights
00:19:05.79\00:19:08.02
weights I get very
mentally irregular,
00:19:08.39\00:19:10.75
so I've got to keep training.
00:19:11.08\00:19:12.64
It's easier for
me to lift weights
00:19:13.01\00:19:14.83
than to do
aerobics, but I do them both
00:19:15.20\00:19:17.11
because I feel so good
after doing my aerobic workouts.
00:19:17.39\00:19:19.44
And I try and do two
of those a day for about
00:19:19.77\00:19:22.06
a half-an-hour,
riding a bike or an
00:19:22.30\00:19:23.99
elliptical machine
or something like that.
00:19:24.30\00:19:25.83
Okay, keep stepping, swing
those arms, swing the arms.
00:19:26.14\00:19:29.44
Okay, faster still,
okay we're gonna challenge
00:19:29.73\00:19:35.64
it a little bit, good job Cindy.
00:19:35.93\00:19:37.11
Stay happy ladies; stay happy,
00:19:40.07\00:19:42.25
we're having a good time.
00:19:42.55\00:19:43.71
For those at home if
you are feeling depressed
00:19:49.14\00:19:50.95
I would suggest you
get up in the morning
00:19:51.23\00:19:53.07
nice and early, get some water,
00:19:53.39\00:19:55.29
start your day with
prayer and meditation,
00:19:55.72\00:19:57.77
have a good
breakfast, get some exercise,
00:19:58.09\00:20:00.76
go outside and get a lot
of sunshine and fresh air,
00:20:01.05\00:20:04.34
that's a great mood alterer.
00:20:04.60\00:20:05.65
I'm from Olympia Washington
come on, come on, come on,
00:20:05.99\00:20:09.23
pick it up, pick
it up, pick it up,
00:20:09.49\00:20:10.46
just 'cause I'm talking
doesn't mean you slow down.
00:20:10.47\00:20:12.44
I'm from Olympia
Washington and I got used to it
00:20:12.82\00:20:15.55
being raised in an
environment where it was cloudy
00:20:15.86\00:20:17.99
300 days of the year.
00:20:18.29\00:20:19.30
Now back when
you are living in it,
00:20:19.63\00:20:20.76
you really don't think about it,
00:20:21.01\00:20:21.99
but now in the
Black Hills it's sunny
00:20:22.26\00:20:24.82
over 300 days of the year.
00:20:25.16\00:20:26.38
And so now when I go
back home to Washington state,
00:20:26.69\00:20:30.53
it becomes a little
more difficult for me to hang
00:20:30.84\00:20:32.13
around very long, because
it gets depressing Cindy.
00:20:32.43\00:20:35.08
Okay, faster,
faster, there you go,
00:20:35.42\00:20:41.58
that's the way, that's the way,
00:20:41.91\00:20:44.60
pump the arms, pump the arms.
00:20:44.90\00:20:46.45
Oh! you girls are doing great.
00:20:46.84\00:20:49.81
And they're starting to
glow, just a little bit.
00:20:50.09\00:20:54.59
Very good keep pumping it off.
00:20:54.90\00:20:58.92
We're gonna do
another minute of that.
00:20:59.25\00:21:01.14
I know in Alaska
they have some problems
00:21:01.51\00:21:05.39
with that too during
the, you know doing the year
00:21:05.69\00:21:06.81
of the time of the midnight sun,
00:21:07.13\00:21:08.50
that's when people
don't sleep because its so
00:21:08.81\00:21:10.92
bright all the time, but
then you have the darkest.
00:21:10.95\00:21:13.77
Come on Cindy,
home stretch come on.
00:21:14.06\00:21:16.12
40 seconds, pump
the legs, pump the legs,
00:21:16.43\00:21:22.06
pump the legs. Now,
we'll start cooling down,
00:21:22.38\00:21:29.63
best news you've heard yet,
00:21:29.95\00:21:33.15
that will lose the
depression right there.
00:21:33.45\00:21:34.76
Oh! Good, cool down;
pick it up, pick it up,
00:21:35.07\00:21:38.99
last 20 seconds come on.
00:21:39.27\00:21:40.54
Cindy is about
ready to run off the set.
00:21:41.17\00:21:45.08
10 more seconds ladies come on,
00:21:45.38\00:21:48.12
home stretch it,
pump it, pump it come on.
00:21:48.43\00:21:50.93
Alight, slow it
down, slow it down.
00:21:54.10\00:21:58.68
Oh very, you two hit
the brakes in a hurry,
00:22:31.80\00:22:32.77
I'll tell you what.
This is a very important part
00:22:32.78\00:22:33.75
of the aerobic
training as the first part
00:22:33.76\00:22:34.73
is of starting the
heart up and warming up.
00:22:34.74\00:22:35.71
And then getting
into your training mode
00:22:35.72\00:22:36.69
and now we going
through the cool down phase
00:22:36.70\00:22:37.67
where we are allowing
our body to help our heart
00:22:37.68\00:22:38.65
slow down by continuing to
pump oxygenated blood up to the
00:22:38.66\00:22:39.63
heart, the calf muscles,
the gastrocnemius in the back
00:22:39.64\00:22:40.61
of your leg are
called the second heart,
00:22:40.62\00:22:41.59
because they work on squeezing
that venous blood backup
00:22:41.60\00:22:42.57
And good circulation
also helps the depression
00:22:42.58\00:22:43.55
because when you eat a
bunch of high fat foods
00:22:43.56\00:22:44.53
or lot of surgery
foods and you don't get
00:22:44.54\00:22:45.51
good blood flow to your brain,
00:22:45.52\00:22:46.49
then you start
feeling mentally irregular.
00:22:46.50\00:22:47.47
If don't get enough
glucose in our system
00:22:47.48\00:22:48.45
people get up and
they skip breakfast totally
00:22:48.46\00:22:49.43
and they go off to
work. No wonder they get so
00:22:49.44\00:22:50.41
mentally irregular,
then they get in a habit of
00:22:50.42\00:22:51.39
being mentally irregular and
then pretty soon nobody wants
00:22:53.08\00:22:54.34
to be around them anymore and
that just kind of exasperates
00:22:54.66\00:22:56.87
that depression feeling or
people become very negative
00:22:57.13\00:22:59.94
about things. you look for
negative things about people
00:23:00.22\00:23:01.90
and situations for
Body and Spirit Aerobics
00:23:02.18\00:23:05.64
as you're watching
the show, sure you can
00:23:05.88\00:23:07.10
pick us apart
because we are just people,
00:23:07.39\00:23:08.82
but if you look
for the good things
00:23:09.10\00:23:10.19
we get letters from all
across the world from people
00:23:10.50\00:23:12.50
who are blessed
by a simple effort of
00:23:12.77\00:23:14.52
Body and Spirit and
Body and Spirit Aerobics.
00:23:14.97\00:23:17.22
So, when we look for
good things we can find them,
00:23:17.49\00:23:19.00
when we look for bad things
well we can find those too.
00:23:19.29\00:23:22.08
Unfortunately when
we look for bad things
00:23:22.43\00:23:23.40
it affects you,
not so much the people
00:23:23.84\00:23:25.86
you are thinking
the things about.
00:23:26.13\00:23:28.20
Keep stepping, we
are coming down towards
00:23:28.56\00:23:31.58
the end of our aerobic part.
00:23:31.87\00:23:33.08
How are we doing Megan? Good.
00:23:33.38\00:23:35.05
Cindy, you okay? Fine,
yeah. Okay, you feel warm,
00:23:35.58\00:23:39.00
alright. Yep, I warmed up.
00:23:39.31\00:23:40.93
You warmed up, okay,
a little bit slower now,
00:23:41.21\00:23:44.66
now we are just
taking a nice little stroll,
00:23:44.94\00:23:46.72
a walk through the park.
00:23:47.01\00:23:48.15
Here we go, checking out
the trees and the flowers
00:23:48.47\00:23:52.31
and the, and all
the birds in the pond,
00:23:52.59\00:23:54.48
okay and good. Alright,
now we should stretch out,
00:23:57.77\00:24:01.71
I like you to use me
as a brace, come over
00:24:02.03\00:24:04.30
and put your left hand
on my shoulder, right hand,
00:24:04.60\00:24:07.32
okay go and get your ankle there
00:24:07.60\00:24:08.79
and you get yours there, alright
00:24:09.10\00:24:11.23
and we are gonna
stretch the quadriceps.
00:24:11.51\00:24:12.81
So, you should feel
that right in your thigh.
00:24:13.11\00:24:15.35
you feel it there Cindy?
How about you Megan? Yeah.
00:24:15.66\00:24:17.84
Okay. I make a good
wall, good job standing here.
00:24:17.87\00:24:23.90
Okay, switch sides
now, put the other hand
00:24:26.53\00:24:30.26
on my shoulder and
grab the other leg.
00:24:30.52\00:24:31.73
If you can't get a hold
of your ankle, that's okay
00:24:33.60\00:24:37.17
just get a hold of your
pant leg and that will be fine
00:24:37.43\00:24:39.55
and you'll find the
more that you do it,
00:24:39.87\00:24:41.52
that more
affective you will be at it.
00:24:41.81\00:24:43.42
Oh! very good Megan.
00:24:43.86\00:24:44.83
Maybe you can wrap it
around and touch the floor.
00:24:44.84\00:24:46.39
Okay, good, now lets
stretch the hamstring.
00:24:51.76\00:24:54.22
The way we are gonna do
that one is we are gonna
00:24:54.57\00:24:55.61
step out with the left
foot, go up on the heel.
00:24:55.88\00:24:58.10
The right leg is bent, and
then you gotta lean forward,
00:24:58.39\00:25:01.28
keep your check up
and you're gonna feel it
00:25:01.58\00:25:03.79
stretch in the back of your leg.
00:25:04.09\00:25:05.24
We're gonna hold each stretch
00:25:05.66\00:25:07.49
for about 10 to 15 seconds,
00:25:07.79\00:25:08.79
you just focus on
your breathing, in through
00:25:09.16\00:25:12.14
the nose, out through the mouth
00:25:12.48\00:25:13.54
as you are doing your stretch,
00:25:13.80\00:25:14.91
deep breathing exercises
can also be very beneficial
00:25:15.27\00:25:18.43
to help people
relax. Okay and switch,
00:25:18.73\00:25:24.14
okay and as I
mentioned early, lot of people
00:25:28.24\00:25:30.98
who go to churches
still battle depression,
00:25:31.01\00:25:33.10
in fact I've done
some sermons on depression
00:25:33.35\00:25:36.58
and have found
that when you a call,
00:25:36.88\00:25:40.70
many people respond,
okay lets step out the side,
00:25:41.00\00:25:44.26
to the fact that
they are depressed.
00:25:44.58\00:25:46.70
But certainly
spiritually we wanna give
00:25:50.00\00:25:53.22
our cares to God, I feel like
00:25:53.53\00:25:55.67
John Bunyan had a real
grip on this whole thing
00:25:55.95\00:25:58.00
when he wrote the allegory.
00:25:58.28\00:25:59.25
Pilgrim's progress when
he talks about Christian
00:25:59.52\00:26:01.62
carrying all the
heavy weights up on them,
00:26:01.89\00:26:05.13
when they shouldn't be,
they should be putting in
00:26:05.42\00:26:07.33
with the foot of the
cross and as that's what
00:26:07.57\00:26:09.56
we need to be focused on too,
00:26:09.83\00:26:10.80
but unfortunately we
say we're putting it right
00:26:10.81\00:26:12.91
before the cross and then
we take them right back again
00:26:13.20\00:26:14.26
Okay, switch and feel
the stretch. Okay, good,
00:26:14.62\00:26:24.62
now lets just do a
couple of trunk rotations
00:26:24.91\00:26:26.67
and we'll call it
good, okay, and back over,
00:26:26.96\00:26:29.64
and turn, and turn, one
more time, turn, and turn.
00:26:29.93\00:26:40.13
Okay ladies, we're
all done. Thanks a lot.
00:26:40.43\00:26:43.48
If you're battling depression
you might want to seek
00:26:45.47\00:26:47.05
out some professional help.
00:26:47.38\00:26:48.35
The Seventh-day Adventists
have several lifestyles
00:26:48.68\00:26:50.36
centers that all, I'm
sure all have good programs
00:26:50.62\00:26:52.63
they are dealing with it.
00:26:52.92\00:26:53.89
One of our unique
features of our program is
00:26:53.90\00:26:56.06
that we do have a
full time counselor
00:26:56.35\00:26:57.52
and we do full
time personal training.
00:26:57.81\00:26:59.83
And that helps people
to get that one on one
00:27:00.10\00:27:02.04
and makes him feel good about
00:27:02.34\00:27:03.55
what they're accomplishing.
00:27:03.83\00:27:04.80
Find somebody
that you can talk with,
00:27:05.08\00:27:06.74
that you can share some
of the feeling you've got
00:27:07.02\00:27:08.38
and deal with some of
the things from your past.
00:27:08.70\00:27:10.66
I've meet so many
people that carried baggage
00:27:10.98\00:27:12.89
from their past and
it's so hard for them
00:27:13.15\00:27:14.86
to get rid of it,
it's easy to tell somebody
00:27:15.15\00:27:17.31
to just get over
it, but in reality,
00:27:17.59\00:27:19.86
it doesn't work that
way. So, find somebody
00:27:20.15\00:27:21.75
you can really trust and
care about that you can talk
00:27:22.02\00:27:24.15
and then also get
into a good program
00:27:24.40\00:27:26.55
where you're
drinking a lot of water,
00:27:26.81\00:27:27.78
you are eating
healthy, get the rest
00:27:27.94\00:27:29.43
get the rest that you
need, get to bed early,
00:27:29.73\00:27:32.00
get up early, get some exercise,
00:27:32.28\00:27:33.42
you'll be amazed
what you can find.
00:27:33.70\00:27:34.91
And do it all
for the right reason,
00:27:35.19\00:27:36.42
do it for the glory of God.
00:27:36.70\00:27:38.17
Glorify God with your body
00:27:38.46\00:27:39.71
and claim the
promise that we do.
00:27:40.00\00:27:41.54
In Philippians 4:13 it
says that we can do all things
00:27:41.83\00:27:45.63
through Christ
which strengthens us.
00:27:45.90\00:27:47.53
Thank you for
joining us. God bless you.
00:27:47.82\00:27:49.62
I look forward to
seeing you next time
00:27:49.72\00:27:51.39
on Body and Spirit aerobics.
00:27:51.42\00:27:53.09