The following program
is designed to demonstrate
00:00:02.49\00:00:04.30
simple workouts that you
can use to improve your health.
00:00:04.33\00:00:07.25
Be sure to
consult your physician
00:00:09.06\00:00:10.30
before beginning
any exercise program.
00:00:10.33\00:00:12.42
Supplements are a
very controversial topic.
00:00:14.92\00:00:17.19
Many people think you
will find health in the bottle.
00:00:17.22\00:00:19.89
Is that the truth? We
will talk about at more
00:00:19.92\00:00:22.60
next on Body
and Spirit Aerobics.
00:00:22.63\00:00:24.78
Hello, I'm Dick
Nunez, Wellness Director
00:00:52.73\00:00:54.69
at the Black Hills
Health and Education Center.
00:00:54.72\00:00:56.31
Welcome to Body
and Spirit Aerobics.
00:00:56.34\00:00:58.36
One of the things that
people talk to me about
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quite frequently
especially when I find
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out I am into health
is about supplements.
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I know one friend who
constantly tells me about
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how she takes supplements
and how it makes you feel
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so much better
and her aging is going
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in the opposite direction
and I just sit there and listen,
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but then I want to
come right down to it.
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She would tell me things
like you know I just don't
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feel as good I used to.
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I don't have the
energy I used to.
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My joints hurt,
I am thinking hum!
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I thought you feel
like you were going
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the other
direction as far as aging.
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What meant she thought, she
was actually getting younger
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instead of older. Well,
the reality, I don't think
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you are gonna find
health in the bottle,
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but there is health
out there. We will talk a
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little more about
supplements and why people
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take them and what you
might need or not need.
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We are gonna talk more
about that as we get into our
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exercise program,
but let's get started.
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Helping me out today
will be Cindy and Jonathan,
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and we are all
ready to get started here.
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So, let's start by loosening up.
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Let's bring the
arms up and around.
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Bring them up and around,
bring them up and around,
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and up and round,
bring them up and around,
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and up and around, bring them
up and around, and up and up.
00:02:08.59\00:02:16.73
Now let's go the other
direction. Up and around,
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up and around, up and
around, up and around,
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up and around, up and
around, 3 more times, and up and
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up, okay. We gonna start
our workout with some pushups,
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so let me just smile Jonathan,
okay, get on the floor.
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Let's both you do
them off your knees, okay.
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It's always necessary to
do the military style pushups.
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Doing off the knees can
still give you a good workout
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effect. So let's go
ahead and go down on my count
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and back up, down and up,
stay together down and up.
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Both you hold it on the
top. Back down and up and hold
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and down and up and
down and up, down and up
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hold it, down and up,
down and up, hold down and up,
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hold down and up, hold
down and up, hold down and up,
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hold down and up, hold
down and up, hold down and up,
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hold 2 more times,
down, and up and down, and up,
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good job, alright,
go and come out up.
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Up feel good, right.
Alright, hands behind the head.
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Stretch your elbows back
and now I'll give yourself
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a hug and pull your
shoulder blades apart.
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This is just a stretching
motion, trying to pull
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your scapula part
as much as you can.
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Now getting behind
the head, elbow is back
00:04:05.61\00:04:08.93
and stretch it
through your chest and now
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come back around. Alright, good.
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Now we are going to step
forward of your left foot.
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Reach out with your right hand,
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grab it with your left
and pull back and reach out
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and pull and reach and pull
and reach and pull and reach,
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pull, each way out, pull
and reach, it's like your
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sawing wood, and pull and
reach, and pull and reach,
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and pull and reach, pull
and reach, and pull and reach,
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and pull and reach. We
are gonna do it 5 more times
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and pull and reach, and pull
and reach, and pull and reach,
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2 more, and good. Now
switch right leg on front,
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reach out your left
hand, grab your left wrist
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with your right hand pull
back, reach out, pull back,
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reach out, pull and
reach, and pull and reach,
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and pull and reach, and
pull and reach, pull back
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and reach. Give
yourself some resistance,
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make a support, pull
the shoulder blade back,
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reach out pull it back,
reach out and pull, reach out
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and pull, reach out,
pull it back and pull and pull
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and pull and pull, 5 more,
pull and pull, pull it and pull
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and pull, 1 more
time and pull, okay, good.
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Okay, now you
gonna take it palms over.
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We gonna roll up
towards our chin,
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back down and up
and down, up and down,
00:06:05.27\00:06:11.24
and up and down, and up
and down, and up and down,
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pull it up and down,
up and down, very good,
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up each way down and up
and down, and up and down,
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and up and down, and up
and down, way up and down,
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smile Jonathan there we
go, and down and up, and down
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and up, and down and up,
and down and up, 5 more times,
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and up and down, and up
and down, up, 2 more times,
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up and down, and up
and down. Now we gonna roll
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the shoulders way up,
way up and up, roll up,
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up and back and up
and back, roll it up
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and up and roll up and
up, way up high, feel those
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trapezius working. Try
and touch your ears with your
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shoulders, and
up, and up and up.
00:07:17.26\00:07:23.05
Let's go the other
way, up and around, up
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and around, up and
around, up and around,
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up and around,
up, keep going and up
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and up and up,
way up, and up and up,
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10 more times; 1 and 2 and
3, 4, 5, 6, 7, 8, two more,
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9 and 10. Okay,
let's stretch that out,
00:07:53.30\00:07:56.88
put your right arm out
straight. Bring it all the
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way across your body.
Put your left hand behind
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your right elbow and pull.
00:08:02.29\00:08:04.24
Hold stretch for 10
seconds, release it while you
00:08:06.20\00:08:11.03
doing it. Into the
nose, out though the mouth.
00:08:11.06\00:08:16.19
Help yourself to
relax. Okay, left arm out.
00:08:16.22\00:08:21.57
Point the other
direction, put your right hand
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in behind your
left elbow and pull.
00:08:24.45\00:08:27.47
Deep breath, pull
out, breath in and smile.
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Have a good time.
Enjoy the fact that you can
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move because
lot of people can't.
00:08:37.40\00:08:39.88
Okay and relax. Alright,
we are gonna start doing
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some aerobic
exercise, so we gonna start by
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squatting. We are
gonna cross the arms.
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We are gonna squat
down and come back up.
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We are not gonna go
very deep because we
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just loosening up our
legs, can you feet apart
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little more
Jonathan. There we go.
00:08:55.50\00:08:57.67
Turn the toes slightly
out. Push the hips back.
00:08:57.70\00:09:01.96
Keep your chest up.
Don't let your knees
00:09:01.99\00:09:05.81
go pass your feet.
So down and up and down
00:09:05.84\00:09:11.55
and up and down
and up. This is helping
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to warm up our legs
and get them ready for some
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good aerobic exercise.
00:09:18.72\00:09:21.07
You are doing,
alright. Okay, Jonathan,
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you are doing, okay.
Yup! Keep that smile on
00:09:28.66\00:09:30.55
your face all time,
okay and so I thought.
00:09:30.58\00:09:33.43
Four more times,
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okay. Now we are
gonna start with some
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with some side steps, so
we gonna step through left
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and bring the right
foot in, step to your right,
00:09:46.69\00:09:49.41
bring your left foot in,
okay let's keep that going.
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Those who
watching may be wondering
00:09:55.83\00:09:57.37
when he is gonna
talk about supplements
00:09:57.40\00:09:58.94
once that can happen.
Well, it's gonna happen
00:09:58.97\00:10:01.22
here in just a
moment. We are get the workout
00:10:01.25\00:10:04.15
going here. And then
while they exercise, I'll talk.
00:10:04.18\00:10:08.72
Well, may be this time
all exercise you can talk.
00:10:10.74\00:10:13.01
No, no, takers, okay,
alright, so you do the
00:10:14.99\00:10:18.38
exercise and
I'll do the talking.
00:10:18.41\00:10:19.90
Okay, we can do
that. Good, keep going.
00:10:19.93\00:10:25.24
Pick it up little bit.
Hands on the hips, Jonathan.
00:10:25.27\00:10:29.05
Here we go, now we
look good. Alright,
00:10:29.08\00:10:34.81
step and step, and
step, and step, and step,
00:10:34.84\00:10:40.87
and step, step, stay together.
00:10:40.90\00:10:43.60
Left, right, left,
right, left, right, left, right,
00:10:43.63\00:10:52.20
left, right, left,
right, left, right, left, right,
00:10:52.23\00:11:00.57
left, right, left,
right, left, right, stay with me
00:11:00.60\00:11:08.50
right, left, right,
left, right, left, right, left,
00:11:08.53\00:11:16.38
right, left, right, left,
right, left, right, left, right,
00:11:16.41\00:11:25.62
left, right, left,
right, good, almost done.
00:11:25.65\00:11:32.54
Keep going with this
anyway. We are long ways
00:11:32.57\00:11:38.16
from done aerobically.
We are just getting started.
00:11:38.19\00:11:42.91
Okay, start stepping,
go. Good, get the arms going.
00:11:46.10\00:11:50.77
So supplements, let's
talk about it for few moments.
00:11:51.88\00:11:55.21
Some people are really
into herbal concoctions.
00:11:56.30\00:11:58.89
Last I checked,
disease was not caused
00:11:58.92\00:12:02.83
from herbal
deficiencies, but yet people can
00:12:02.86\00:12:05.46
use herbs to help
for medicinal purposes,
00:12:05.49\00:12:07.91
but you need to
know what you are doing.
00:12:07.94\00:12:09.51
Step, little bit more
faster. I had a woman, who
00:12:09.54\00:12:14.10
work for me back when
I was in athletic club
00:12:14.13\00:12:15.81
and she had a sinus
infection and a natural health
00:12:15.84\00:12:19.58
specialist
recommended she take goldenseal.
00:12:19.61\00:12:22.44
So she took in a tea
form and just really starts
00:12:22.47\00:12:25.69
slamming it down.
She was a bodybuilder and
00:12:25.72\00:12:27.78
bodybuilders, we
always had this philosophy
00:12:27.81\00:12:29.79
that more is
better. A little bit works,
00:12:29.82\00:12:31.60
we need to take more.
Okay, pick it up little bit
00:12:31.63\00:12:33.84
and so she did
that. In the next morning,
00:12:33.87\00:12:37.33
two mornings later,
excuse me I got a call
00:12:37.36\00:12:39.86
from her, she said,
oh! I heard so much my,
00:12:39.89\00:12:42.60
my wrist hurts. Now it's my
elbow, now it's my shoulder,
00:12:42.63\00:12:46.54
little bit faster. And
she goes what's wrong with me.
00:12:46.57\00:12:50.14
I said sounds like you
got the fastest on slot
00:12:50.17\00:12:52.02
of rheumatoid
arthritis ever heard of
00:12:52.05\00:12:54.73
and so she went to a
rheumatologist and he
00:12:54.76\00:12:57.01
called me up and try to
give me some medical leaves
00:12:57.04\00:12:58.72
and I said wait a man
you tell me she has an immune
00:12:58.75\00:13:01.71
complex without the
antigen and he goes oh! You
00:13:01.74\00:13:04.36
understand this. I
said, yes check goldenseal
00:13:04.39\00:13:06.77
and he goes what's
that. I said, that's an herb
00:13:06.80\00:13:09.02
the people take. And
so he bloom me off like
00:13:09.05\00:13:12.04
yesterday's
garbage. But send her to an
00:13:12.07\00:13:14.03
internal medicine
specialists, where she was
00:13:14.06\00:13:17.10
indeed diagnosed
with having a problem with
00:13:17.13\00:13:19.02
goldenseal and the
rheumatologist did say
00:13:19.05\00:13:21.31
somebody mention
goldenseal and their
00:13:21.34\00:13:23.35
internal medicine
specialists called me up and
00:13:23.38\00:13:25.15
said nice call. She
has goldenseal toxicity.
00:13:25.18\00:13:27.74
The reality is that she
went into an autoimmune reaction
00:13:27.77\00:13:31.19
that caused her 6
months of her life basically,
00:13:31.22\00:13:33.58
she didn't die, but for
next 6 months she was such,
00:13:33.61\00:13:35.99
such extreme pain.
She couldn't do anything.
00:13:36.02\00:13:38.42
She couldn't work for 6 months.
00:13:38.45\00:13:39.58
All because is weakened
of taking mass and mass of
00:13:39.61\00:13:41.72
goldenseal. Okay,
step it up little faster.
00:13:41.75\00:13:44.15
Now going to that's
an extreme case and she
00:13:46.41\00:13:48.37
over did it. Not to
say that the next couple
00:13:48.40\00:13:50.67
of goldenseal somebody
would take that would happen,
00:13:50.70\00:13:52.56
but in that particular
case she definitely over did it
00:13:52.59\00:13:55.12
and there are lot of
other nutrients that can
00:13:55.15\00:13:56.96
happen with. Both
vitamins A and D are toxic
00:13:56.99\00:14:00.02
in large amounts.
Okay, step it up, step it up.
00:14:00.05\00:14:03.71
Okay, let's going to
our lunge type motion now.
00:14:04.75\00:14:06.85
Okay, left, back,
right, but I can't go very deep
00:14:06.88\00:14:11.20
because we just gonna
keep the aerobics going
00:14:11.23\00:14:12.69
and left and right and left
and right and left and right,
00:14:14.16\00:14:23.09
so it took her quite sometime
to be feeling good again.
00:14:24.29\00:14:27.13
After just one weekend,
when I find a lot of people
00:14:27.16\00:14:31.22
who think that they
are gonna find their health
00:14:31.25\00:14:33.96
in the bottle, but
here's another reality
00:14:33.99\00:14:35.91
we have to look at. If
people are having chemotherapy
00:14:35.94\00:14:39.51
and if you give the group
nothing, but saline solution,
00:14:39.54\00:14:42.98
which really would
do nothing to them.
00:14:43.01\00:14:45.19
One third of most
loss their hair Cindy
00:14:45.22\00:14:47.58
because they think
they are going through
00:14:47.61\00:14:49.43
and so there is a lot
to say about the affect
00:14:49.46\00:14:53.95
of parsible and
throughout research projects
00:14:53.98\00:14:57.75
they find that the
parsible effect will affect
00:14:57.78\00:14:59.82
to our people and that
is why doctors are very
00:14:59.85\00:15:04.87
skeptical of
accepting testimonies.
00:15:04.90\00:15:07.66
People get on some
pills and they think
00:15:07.69\00:15:09.81
why don't the
doctor pay attention to me
00:15:09.84\00:15:11.75
because his
pills changed my life.
00:15:11.78\00:15:13.26
But the doctors know that
the portion of those people
00:15:13.29\00:15:17.00
would get better just
because they think they
00:15:17.03\00:15:19.29
will and that parsible
effect will kick again.
00:15:19.32\00:15:21.81
Okay, back to the
steps. I have got 140 and that
00:15:21.84\00:15:28.32
is what people look to
prevent things like cancer.
00:15:28.35\00:15:31.73
One of the things to be
found to be very beneficial
00:15:31.76\00:15:34.20
for men is reversing or
preventing prostate cancer
00:15:34.23\00:15:38.49
by taking in flaxseed. Now
here is the think they don't
00:15:38.52\00:15:41.46
realize that is flaxseed
oil will actually increase
00:15:41.49\00:15:45.05
the chance of prostate cancer.
00:15:46.78\00:15:47.75
So the flaxseed will reduce it.
00:15:47.76\00:15:49.43
The flaxseed oil
will increase it.
00:15:49.46\00:15:51.63
Okay, go little
bit faster. Step it up.
00:15:51.66\00:15:55.87
Pick those legs
up. And just in case
00:15:55.90\00:16:00.56
you are wondering
Cindy, prostate cancer
00:16:00.59\00:16:02.37
risk faces same
in women regardless.
00:16:02.40\00:16:04.12
Okay, just say you know.
Keep stepping, pick it up,
00:16:04.15\00:16:11.29
pick it up, pick it up, pick
it up, pick it up, pick it up,
00:16:11.32\00:16:16.00
pick it up, good pick it
up, and step, step, faster now,
00:16:16.03\00:16:32.69
faster, faster, good.
Step, step, step, good.
00:16:32.72\00:16:43.66
Okay, let's go back to
squats. Another vitamin we
00:16:47.62\00:16:52.53
find that's so
beneficial is vitamin D,
00:16:52.56\00:16:56.90
which is also called
the sunshine vitamin,
00:16:58.20\00:17:00.99
which means if you go
outside and get lot of
00:17:01.02\00:17:02.83
sunlight it will
help you. But they find
00:17:02.86\00:17:05.68
if you need to take
vitamin D supplementation
00:17:05.71\00:17:08.51
it will actually increase
the risk of certain cancers.
00:17:08.54\00:17:11.13
So, it is much better off to
go outside and get it the way
00:17:11.16\00:17:13.80
nature intended in
the sunlight and actually
00:17:13.83\00:17:16.27
you will take plants
sterile and cholesterols
00:17:16.30\00:17:18.37
in your body and
convert them into vitamin D.
00:17:18.40\00:17:20.86
Right, keep going.
And there is the old
00:17:20.89\00:17:25.20
issue with calcium
and here is the dilemma,
00:17:25.23\00:17:27.83
what we need for vitamin D to do
00:17:27.86\00:17:30.13
is to be
supercharged and so for women
00:17:30.16\00:17:32.72
who want to get
calcium into their bones
00:17:32.75\00:17:35.10
they want to have
vitamin D, but then they
00:17:35.13\00:17:37.55
go and take calcium
and guess what Cindy,
00:17:37.58\00:17:39.89
calcium blocks vitamin D to be
00:17:40.22\00:17:42.00
converted into
supercharge vitamin D,
00:17:42.03\00:17:43.78
so it's really
quite dilemma out there
00:17:43.81\00:17:45.81
and that's why when people
eat low amounts of protein
00:17:45.84\00:17:48.36
they actually will simulate
more calcium then if they eat
00:17:48.39\00:17:51.02
high amount of protein
or excuse me a high amount
00:17:51.05\00:17:54.49
of calcium. Okay, keep going.
00:17:54.52\00:17:56.65
Alright let's go
back into our steps.
00:18:00.30\00:18:01.81
Now one vitamin
that has been found
00:18:09.74\00:18:11.26
to be beneficial for
vegetarians, total vegetarians
00:18:11.29\00:18:14.56
as if they take a
little bit of vitamin B12
00:18:14.59\00:18:16.66
or to get some food
that have been fortified
00:18:16.69\00:18:19.72
with B12 and isn't
the God made a mistake
00:18:19.75\00:18:22.38
and how he made
the food, as you said
00:18:22.41\00:18:24.41
through the super
scrubbing that food takes place.
00:18:24.44\00:18:26.59
It does get rid of some
of that back in the days
00:18:26.62\00:18:30.40
once upon a time if you
want the carrots, you went
00:18:30.43\00:18:32.84
out to the garden, plug
the carrot, knock the dirt off
00:18:32.87\00:18:34.83
and eat it, they
get some B12 too.
00:18:34.86\00:18:36.70
Step more come on,
pick it up, pick it up,
00:18:36.73\00:18:39.09
pick it up, pick it up.
Just like teaching school,
00:18:39.12\00:18:43.61
when I start talking,
you guys start slowing down.
00:18:43.64\00:18:45.41
Step, step, step,
step, step, okay, higher,
00:18:47.65\00:18:53.37
higher, come on, step,
step, step we got 3 more minutes
00:18:53.40\00:18:59.01
of this. Step, step, if
you need at rest at home
00:18:59.04\00:19:03.09
you can do that, but I'm
sure both are participants
00:19:03.12\00:19:07.97
would be able to keep it going.
00:19:08.00\00:19:09.72
And for vitamin B12 you actually
00:19:13.96\00:19:16.23
make half of the
vitamin B12 you need in your
00:19:16.26\00:19:18.30
mouth overnight.
So what you should do
00:19:18.33\00:19:20.55
first thing in the
morning is to get some water
00:19:20.58\00:19:22.67
swirl it around your
mouth and swallow it.
00:19:22.70\00:19:24.47
But lot of people when
they get up in the morning
00:19:24.50\00:19:26.80
they go straight
to the nursing cabin
00:19:26.83\00:19:28.54
and they take, I
know, a mouthwash.
00:19:28.57\00:19:30.47
And guess what the mouthwash is,
00:19:30.50\00:19:32.20
it's an anti-bacterial
agent, so it destroys
00:19:32.23\00:19:35.03
the bacteria plus the B12
00:19:35.06\00:19:36.93
and step, step, step,
step, higher, higher, higher.
00:19:36.96\00:19:44.93
We got about 2 more
minutes of this and then
00:19:47.30\00:19:49.40
we are gonna slow
down and go through our
00:19:49.43\00:19:51.56
cool down. Let's pump
the arms, pump the arms,
00:19:51.59\00:19:54.07
pump the arms, come
on let's go, come on,
00:19:54.10\00:19:56.80
alright, come
on just pick it up.
00:19:56.83\00:19:58.07
You are forcing me
to get in here, alright.
00:19:58.10\00:20:02.90
That's the way it's got
to be, that's the way it's
00:20:02.93\00:20:05.15
got to be. Pump
it, pump it, pump it,
00:20:05.18\00:20:09.41
keep those arms
going. Now we are cooking,
00:20:09.44\00:20:16.75
keep it up, keep
it up, swing the arms,
00:20:16.78\00:20:21.48
swing the arms.
Minute and half to go,
00:20:21.51\00:20:26.97
pump it, pump it, pump
it. You are okay Cindy.
00:20:27.00\00:20:35.45
Jonathan.
Alright, what about me,
00:20:35.74\00:20:44.04
you are not gonna
ask how I'm doing.
00:20:44.27\00:20:45.24
How you do. I'm doing
alright Cindy thank you.
00:20:48.66\00:20:50.32
Step, step, step, 1
more minute. Home stretch.
00:20:51.86\00:21:06.56
Won't be able to
talk much now, 40 seconds,
00:21:16.07\00:21:20.72
30 seconds, pump the arms,
straight up, straight down,
00:21:28.21\00:21:33.60
and 20 and now we
are down to 10 to go,
00:21:33.63\00:21:49.19
pump them, pump the
arms. Okay, slow it down,
00:21:49.22\00:21:59.49
nice gentle stepping out. We
could use that as a cool down.
00:21:59.52\00:22:04.41
Now your legs
to help your heart.
00:22:04.44\00:22:07.46
Go through the cool
down pace. We gonna do
00:22:07.49\00:22:10.38
this for 2
minutes. That's sound okay.
00:22:10.41\00:22:13.00
Yep. Alright.
Typically when people tell me
00:22:13.03\00:22:20.47
that some
supplement they take makes them
00:22:20.50\00:22:23.45
feel so much better I
don't try and take it away
00:22:23.48\00:22:26.02
because I know that
part that is going to be the
00:22:26.05\00:22:28.78
parsible effect and if
you trying something away
00:22:28.81\00:22:31.33
from somebody they get
little bit irritable about it.
00:22:31.36\00:22:34.17
So I just trying and
get across the people that
00:22:34.20\00:22:37.47
God made the food in its
natural state to be consumed
00:22:37.50\00:22:41.17
and if you get it as
course to natural state it is
00:22:41.20\00:22:43.54
possible you
gonna be lot better off.
00:22:43.57\00:22:45.20
Certainly, there are
awesome genetically engineered
00:22:45.23\00:22:47.91
foods out there, but
you are gonna have some
00:22:47.94\00:22:49.68
real bad consequences
on people if they are not
00:22:49.71\00:22:53.10
careful about what they
are eating, but otherwise
00:22:53.13\00:22:55.80
we get the food in its
natural state take them nice
00:22:55.83\00:22:59.50
variety of it, had it
at the Black Hills we try
00:22:59.53\00:23:01.96
and do our own
organic gardening.
00:23:01.99\00:23:03.67
We find that to be
very beneficial and I saw
00:23:03.70\00:23:07.25
something really
incredible that the average
00:23:07.28\00:23:09.35
earthworm will go
through like 50 tons of dirt
00:23:09.38\00:23:13.59
during the year as it processes
00:23:13.62\00:23:16.21
all this material through it.
00:23:16.24\00:23:17.49
I know that was
absolutely amazing.
00:23:17.57\00:23:19.10
I don't know how those
little things could eat so much.
00:23:19.13\00:23:20.44
Okay, keep going
we got about another
00:23:20.47\00:23:23.29
30 seconds of cool down.
00:23:23.32\00:23:25.42
Now your bodies are
thanking you for two things
00:23:29.32\00:23:32.10
for doing another
workout and for going down
00:23:32.13\00:23:34.94
under the cool down process.
Your hearts is going oh!
00:23:34.97\00:23:37.54
Thank you,
Jonathan. I needed some help.
00:23:37.57\00:23:39.88
Slowing down again and
that doing that will keep the
00:23:39.91\00:23:43.64
legs working and pumping
the venous blood back up,
00:23:43.67\00:23:46.07
which definitely
increase your circulation.
00:23:46.10\00:23:48.13
And we are down to
our last 4, 3, 2,1, good.
00:23:52.92\00:23:59.88
Okay, let's do little
stretching, we are gonna
00:23:59.91\00:24:02.20
step out to the side.
Stretch inside the thigh,
00:24:02.23\00:24:05.55
bend down, stretch into here.
00:24:05.58\00:24:09.40
Okay and switch the other way,
00:24:16.40\00:24:18.07
and remember
something about supplementation
00:24:18.10\00:24:20.36
when you take some supplements
00:24:20.39\00:24:21.61
we are gonna
counteract other supplements.
00:24:21.64\00:24:23.65
So if you load up on vitamin
E it may have an affect on
00:24:23.68\00:24:26.63
another vitamin or vitamin B12.
00:24:26.66\00:24:28.25
So you want to
make sure you are taking
00:24:28.28\00:24:30.17
what you need to
take. There are lot of
00:24:30.20\00:24:31.88
nutritional experts who
wish the vitamins and minerals
00:24:31.91\00:24:34.43
were actually a
prescription because that way
00:24:34.46\00:24:37.08
there would be some
control about who is
00:24:37.11\00:24:38.56
taking what? Okay,
now we are going to
00:24:38.59\00:24:40.49
put one foot back,
press it to the floor
00:24:40.52\00:24:43.94
and stretch the calf.
You would feel good after
00:24:43.97\00:24:48.03
an aerobic workout
because those calves
00:24:48.06\00:24:49.72
take a lot of work in
the bouncing and pounding.
00:24:49.75\00:24:51.71
Keeping them stretch
that will be very beneficial.
00:24:51.74\00:24:54.52
And we are holding each stretch
00:24:56.20\00:24:57.47
for about 10 to
15 seconds and then
00:24:57.50\00:25:00.96
we are gonna switch
into the other side.
00:25:00.99\00:25:02.15
The front leg is
bent. The back leg straight.
00:25:02.18\00:25:06.36
We are pushing
the heel to the floor
00:25:06.39\00:25:08.25
and holding it, and
about 10 more seconds
00:25:08.28\00:25:16.84
there. Okay, now
we are gonna step out.
00:25:16.87\00:25:24.05
Put your right leg
out upon on your heel.
00:25:24.08\00:25:27.25
Bend your back leg, lean
forward, keep your chest up.
00:25:27.28\00:25:30.55
Here we go. Okay, your
back leg is little bent there
00:25:30.58\00:25:35.22
Jonathan, okay, chest
up and lean forward, okay.
00:25:35.25\00:25:41.21
And you should feel
stretching back here.
00:25:42.96\00:25:44.64
Okay, switch. Left leg
is out, right leg is bent,
00:25:46.84\00:25:50.79
upon the left heel,
lean forward into it.
00:25:50.82\00:25:53.88
The chest is
up. Okay, very good.
00:25:53.91\00:26:03.14
Back to the front,
hands behind the back.
00:26:03.17\00:26:05.95
Okay, blow out, contract,
bend over, up and lay back,
00:26:05.98\00:26:11.37
blow out, contract, up,
lay back, blow out, contract,
00:26:11.40\00:26:18.49
over up and back,
blow out contract, over up
00:26:18.52\00:26:25.06
and back, blow out,
contract, over up and back,
00:26:25.09\00:26:30.93
blow out,
contract, over up and back.
00:26:30.96\00:26:35.44
Okay, let's do some
rotation of the trunk,
00:26:35.47\00:26:37.26
and turn, and turn, and turn,
and turn, and turn, and turn,
00:26:39.42\00:26:55.87
and turn, and turn,
one more time, and turn.
00:26:55.90\00:27:04.56
Good. Alright,
well done, thanks a lot.
00:27:04.59\00:27:07.54
I remember hearing years ago
00:27:08.94\00:27:11.00
that on the average every year
00:27:11.03\00:27:13.45
in the New York sour
system, tons of undigested
00:27:13.48\00:27:16.47
vitamin and mineral
capsules are part out of there,
00:27:16.50\00:27:20.86
so that means a lot of
things that people taking
00:27:20.89\00:27:23.27
are not being digested
or simulate it properly,
00:27:23.30\00:27:25.59
so when we look a nutrition
really what we are gonna do
00:27:25.62\00:27:28.43
is focus on eating lots
of raw foods and vegetables
00:27:28.46\00:27:30.99
and whole grains and
get back to the natural diet
00:27:31.02\00:27:33.41
as close as possible.
God put the nutrients in the
00:27:33.44\00:27:35.87
food and if we claim
his promises and we eat to
00:27:35.90\00:27:38.77
his glory, we will
find awesome things happen.
00:27:38.80\00:27:40.99
But remember
whatever eating for selfish
00:27:41.02\00:27:43.12
gratification, we
are eating to glorify God
00:27:43.15\00:27:45.50
with our body.
Remember Philippians 4:13,
00:27:45.53\00:27:47.89
which states, I can do
all things through Christ,
00:27:47.92\00:27:50.57
which strengthen me.
Thank you for joining us.
00:27:50.60\00:27:52.82
God bless you. We will look
forward to see you next time
00:27:52.85\00:27:54.91
on Body and Spirit aerobics.
00:27:54.94\00:27:56.14