The following
program is designed to
00:00:02.19\00:00:03.70
demonstrate
simple workouts that you
00:00:03.73\00:00:05.26
can use to improve your health.
00:00:05.29\00:00:06.87
Be sure to consult
your physician before
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beginning any exercise program.
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Protein is very
misunderstood nutrient.
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How much do you really
need to take an each day?
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Find out more next on
Body & Spirit Aerobics.
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Hello, I am Dick
Nunez, Wellness Director of
00:00:49.96\00:00:51.88
the Black Hills
Health & Education Center.
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Welcome to Body
& Spirit Aerobics.
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One of the
nutritional topics is very
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controversial as how
much protein we actually
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need to take an each day.
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We really think
that we need to eat
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a lot of it in
order to develop muscle.
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Well, I gave up
eating a lot of protein
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many, many years ago.
We gonna talk more about
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that as we get into
our exercise program.
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So, let's get it
started. Helping me out today
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will be Jonathan and Cindy.
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And I think we are ready
to have some fun so let's
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get loosened up and
just swing the arms around.
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We just getting loose,
don't strain while you do this,
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just swing your arms around,
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get lots of good
air into your lungs
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and get ready to enjoy yourself.
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Alright, let's go
around the other way.
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We gonna get started
into our work out by doing
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little upper body
exercise and then from there
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we get into cardio and
as we get into our cardio
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training I will talk
a little about protein.
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Alright, good.
Let's squeeze the hands
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together in front of
us. Squeeze them hard,
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push out, draw back, push
out, keep the hands tight,
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against each
other the whole time,
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keep going I'm gonna
check things out here.
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I should be able to
come over to Jonathan
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and not be, pull
hands apart, that's good.
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Now I'm going to check Cindy
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to see if she is
pulling her hands apart.
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Oh, look at her
try that's the way.
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Keep going, push
out, and out, and out,
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you should feel your
chest as you doing this.
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Now, let's change the
angle and go up, and up,
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press your hands
tight, and press, and press,
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and press, press
together, up, way up high,
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and push, and
push, and push, and push,
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and push, and relax.
Okay, let's put the hands
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behind the head
push your elbows back,
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take some good
deep breaths, relax,
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stretch your chest,
now give yourself a hug
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and pull your shoulder blades
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apart as much as possible.
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You guys like each
other yourselves more
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and me I can't even
go quite that far. Okay,
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elbows back, push
way back, relax, stretch.
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Alright, back the
other way and good, okay.
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Let's do our back
work on the floor Jonathan.
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I want you go
and demonstrate it.
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I don't think Cindy
has ever done this one.
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This one is a
little bit more difficult,
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but it's a good exercise.
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You come down and go way up,
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and down, and
way up, okay Cindy,
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I have faith
okay. Go down, way up,
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keep your arms
straight and down, and up,
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you are not pushing up Cindy,
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just keep your
arms solely straight.
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Keep your arms
straight. You are still bending.
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Okay, and down, and up,
see how his arms straight,
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totally straight the whole time.
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That's aright go and
come down keep them straight.
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Actually, it makes
easier if you keep it straight.
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Okay, up, and down,
and up, and down, and up,
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and down, and up, and
down, and up, and down,
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and up, and
down, up and hold it,
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now we are up at this position
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we wanna be working
these muscles right into here
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the upper back area. Okay,
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now come on back
down through. Okay,
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and back up again, very good.
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This is a good
exercise for women especially
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because it help some,
up in their upper thoracic
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vertebrae and down,
way up, and down, way up,
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and down, and up.
Starting to feel yet, Cindy?
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No. Okay, and up,
how about you Jonathan?
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Oh, fine. Okay down,
and up, and down, and up.
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Let's go five more.
There is 1, and down, and 2,
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and down, and 3, two
more times, down, and up,
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one more down, and up. Okay.
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Come on up back on your feet.
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Let's do
latissimus stretch. Go ahead
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and demonstrate it Jonathan.
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We need to reach up
over the head and grab okay.
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Now, as you doing this
stretch you wanna feel it
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pulling through the
side that your drawing across
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so in his case, it's his
right side, so you should
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be feeling it through there.
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Cindy is doing the
same side and you hold each
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stretch for about 10 to
15 seconds and you breathe
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and relax because
that's what stretching is.
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Okay, let's switch,
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stretching is not warming up,
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stretching is stretching.
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So, a lot of people are
misconceived that if they
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start stretching before
they work out they warmed up.
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I actually prefer stretching
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after working out, while
the muscles are still warm.
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Alright, I think that's good.
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We gonna do some
shoulder circles today.
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We gonna start out the side,
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and we gonna put a
little variety in today and now
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we gonna make
circles all way to the front.
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Okay, now we gonna
move it back again.
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Now we gonna move it
back so far we gonna stretch
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back so I better forward
little bit so I don't bump
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you both on the chin.
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Okay, and let's
come back to the front.
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Turn in, turn in,
turn in, okay and back,
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way it back, way it back.
Okay back to the front gain,
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turning each step of
the way, and now back,
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way it back, way it
back, and back to the front,
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work your way
forward, I can turn in the air,
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okay and back, and
let's come back to the front.
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Turn it, turn it,
turn it, turn it, alright,
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now let's go back again.
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It's pretty fun isn't it, Cindy.
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Oh! it's fun. Okay,
and let's go one more time
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to the front and come on back,
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and let's go and stop and hold.
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How long shall we
hold it, Cindy? A minute,
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okay, sounds good to me.
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Alright, keep those
palms down, arms out straight,
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think of happy things Cindy.
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It's only thing
that I am going to say.
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Okay, Cindy is back
here coding scriptures.
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Okay and
Jonathan you doing okay?
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Oh, yeah. Always
smiling and always happy,
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how do we work,
the happy we are.
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That the
endearment effect of exercise,
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you work out hard and
gives you this feeling
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well being like
you done something
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really good person.
Oh! I forgot to count,
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no I didn't. I'm
paying attention don't worry,
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put down to our last 15 seconds.
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Keep holding it,
hold it, hold it, hold it,
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hold it, hold it, hold it,
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and ready and
drop it. Very good,
00:08:50.79\00:08:55.18
okay lets shrug him
out, shrug the shoulders
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up and around, up and
around, up and around,
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lift him up,
lift the shoulders up,
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bring him back, lift
him up, lift him up, and up,
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and up, up, and
up, and up, up, up,
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now go the other way,
come forward, lift him up,
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try and bring your
shoulders all the way up
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to our ears if you
can, bring him around,
00:09:21.81\00:09:23.98
you should feel it
in your trapezius are,
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go through the
muscles right off the neck.
00:09:26.17\00:09:28.05
Cindy has hidden under
her hair, but they are there,
00:09:29.73\00:09:32.26
up and around, up
and around, up and around
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and let's go for
about 10 more seconds
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that those kind of
good doesn't it Jonathan?
00:09:41.04\00:09:42.65
Oh! yeah. Okay,
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lets stretch the shoulder
bring it across and pull,
00:09:47.49\00:09:50.87
you pointing in
the opposite direction
00:09:51.70\00:09:53.53
so you taking your
right arm and pointing as far
00:09:53.96\00:09:56.41
the left as you can.
00:09:56.44\00:09:57.99
And now its go
and go the other way,
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take your left arm
point to the right.
00:09:59.99\00:10:01.89
And stretch that.
00:10:02.79\00:10:03.76
Alright, we are
get in some aerobics
00:10:08.73\00:10:11.39
we gonna start
by doing some lunges
00:10:11.42\00:10:12.77
to warm up the legs,
so lets go and start with
00:10:12.80\00:10:15.03
the right leg step out,
and back, hands on the hips,
00:10:15.06\00:10:18.63
left, and right, and
left, and right, looks good,
00:10:18.66\00:10:26.22
when we do lunges
we wanna make sure
00:10:26.87\00:10:28.86
that the foot stays over
the knee if your knee goes,
00:10:29.48\00:10:32.96
excuse me, yeah
that right you want
00:10:33.95\00:10:35.26
your knee over your
foot. And if you go too far
00:10:35.29\00:10:37.14
with your knee then
you can have some problems
00:10:37.17\00:10:39.89
with your knee so
make sure that your knee
00:10:39.92\00:10:41.72
stays over the foot,
00:10:41.75\00:10:42.72
and left, and
right, and left, and right,
00:10:47.59\00:10:53.68
now you don't have to
as deep as you are going.
00:10:54.37\00:10:56.40
Jonathan modified it
little bit here we go,
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if that's all further
down you can go that's fine
00:11:01.42\00:11:03.59
because it might be
causing some knee stress,
00:11:03.62\00:11:05.97
and then as you
get better you find
00:11:07.48\00:11:09.06
yourself getting down further.
00:11:09.09\00:11:10.28
You are alright Cindy? Yeah.
00:11:14.23\00:11:15.95
Way up, step out,
step out, step out,
00:11:18.77\00:11:23.28
five more each side,
there is 1, good form, 2,
00:11:23.72\00:11:30.44
and 3, and 4, last one
and we come on the last one
00:11:33.34\00:11:40.49
we gonna be
stepping. Just step it to down,
00:11:40.52\00:11:43.45
step, stepping is our
foundation of our aerobic
00:11:43.48\00:11:49.82
exercise because
that something everybody
00:11:49.85\00:11:52.10
can do step in place.
00:11:52.13\00:11:53.65
But, one thing
it frustrates people
00:11:53.85\00:11:55.29
when they watch a
lot of programs is become
00:11:55.32\00:11:57.68
complicated because
they are doing so many
00:11:57.71\00:11:59.09
different movements
and just when people think
00:11:59.12\00:12:01.28
they are mastering the
one moment then they switch
00:12:01.31\00:12:03.35
to another moment and you
feel our all awkward again.
00:12:03.38\00:12:05.43
So we are trying keep
it really simple and trying
00:12:05.46\00:12:08.31
make sure people are
able to get a work out
00:12:08.34\00:12:09.97
in regardless of
what your fitness level is
00:12:10.00\00:12:12.22
or your experience level is.
00:12:12.25\00:12:14.06
Stepping lets go and pick it up.
00:12:15.19\00:12:17.20
As I mentioned earlier
our topic today is protein.
00:12:18.93\00:12:21.50
And protein is
something that I well aware of
00:12:22.16\00:12:24.28
because in my early
days when I was eating
00:12:24.31\00:12:26.56
3 pounds of meat, again a milk
00:12:26.59\00:12:28.46
and half dozen eggs and
I was even taken protein
00:12:28.49\00:12:30.63
supplements on top of that,
00:12:30.66\00:12:31.96
I was taking in
400 gm protein a day.
00:12:31.99\00:12:34.77
Now with all that
protein I was taking in
00:12:36.06\00:12:38.01
I was also having
some health problems,
00:12:38.04\00:12:41.10
my immune system was weak,
00:12:41.23\00:12:42.92
at anytime I got sick or hurt,
00:12:42.95\00:12:45.62
I have to worry
about secondary infections.
00:12:45.65\00:12:47.49
Go little faster,
when I was in college I had
00:12:47.91\00:12:52.61
a strep infection and
staph infection my throat
00:12:52.64\00:12:55.57
at the same time, I
couldn't talk for two weeks.
00:12:55.60\00:12:57.91
But, since I hardly I
were talking college it took
00:12:58.41\00:13:00.69
a week for anybody to know.
00:13:00.72\00:13:01.97
And finally my roommate
figured out the some was
00:13:02.73\00:13:04.61
on my throat.
Okay let's slow down.
00:13:04.64\00:13:07.67
We gonna do little
bit end of our work here
00:13:13.58\00:13:15.55
we were slow down and
they will pick it back,
00:13:15.58\00:13:18.06
alright go pick it up,
00:13:19.50\00:13:21.13
protein is grossly
exaggerated mainly because
00:13:24.30\00:13:27.31
of fact that we have
been brainwash through some
00:13:27.34\00:13:30.93
very powerful food
industries that we need
00:13:30.96\00:13:33.59
eat a lot protein and if
we cut back on our protein
00:13:33.62\00:13:36.03
then they get
little nervous and we not
00:13:36.06\00:13:37.69
gonna buying as
many of their products.
00:13:37.72\00:13:39.22
Little bit higher
still, pick it up,
00:13:39.61\00:13:41.50
okay we gonna
switch now to side lunges,
00:13:47.41\00:13:49.59
okay now bring and go
and bring it together,
00:13:52.10\00:13:54.62
good, there we go.
00:13:55.89\00:13:57.91
Left, and right, and
left, and right, and left,
00:14:02.34\00:14:10.17
and right, and
left, and right, and left,
00:14:11.60\00:14:17.51
and right, and left,
and right, this allows us
00:14:18.52\00:14:24.67
you keep the motion going and
00:14:24.70\00:14:26.29
put some variety
into our routine.
00:14:26.32\00:14:28.32
Aerobic exercise can
become a little monogamous,
00:14:29.63\00:14:32.32
that's why they are so
many things to entertain us.
00:14:32.46\00:14:34.45
People will go to the
athletic clubs and turn on
00:14:34.68\00:14:37.75
the television and
or even some bikes now
00:14:37.78\00:14:40.17
that have computers
into them were people can go
00:14:40.20\00:14:43.61
online on internet while
they getting their exercise.
00:14:43.64\00:14:46.89
So, I have back to
been to athletic clubs
00:14:47.14\00:14:48.95
I have seen Wall
Street executives checking
00:14:48.98\00:14:51.53
the stock market
while they are doing
00:14:51.56\00:14:53.26
their aerobic exercise.
In fact think they like to
00:14:53.29\00:14:56.07
get away from it
sooner later but may be not.
00:14:56.10\00:14:58.38
Okay lets speed it
up, and step, and left,
00:14:59.26\00:15:05.65
and right, and
left, and right, and left,
00:15:05.68\00:15:10.95
and right, and
left, and right, and left,
00:15:11.45\00:15:16.23
and right, and
left, and right, and left,
00:15:17.10\00:15:21.55
and right, and
left, and right, and left,
00:15:22.29\00:15:26.93
and right, and left,
and right, keep going,
00:15:27.57\00:15:31.70
left and right,
and left, and right,
00:15:31.73\00:15:36.15
okay lets go back
to stepping in place.
00:15:36.67\00:15:38.50
Little bit faster
step it up, step it up.
00:15:43.90\00:15:47.28
Little faster still, step it up,
00:15:54.90\00:15:57.35
step it up, step it up.
00:15:57.71\00:15:59.44
Faster still,
00:16:08.56\00:16:09.61
knees up, there
we go, there we go,
00:16:19.35\00:16:22.34
there we go, like
the way that looks,
00:16:22.37\00:16:24.49
okay slow it down,
00:16:27.88\00:16:29.17
and protein recommendations
00:16:32.31\00:16:33.84
the USRDA
recommends that we take in 49,
00:16:34.98\00:16:40.97
Oh! excuse me 46 to 54
grams of protein a day.
00:16:41.00\00:16:43.83
Well the world health
organization recommends
00:16:44.13\00:16:46.81
and we take in 29
to 37 grams a day.
00:16:46.84\00:16:49.13
So, is a part a
discrepancy I'm with the world
00:16:49.21\00:16:51.59
health organization is requiring
00:16:51.62\00:16:53.27
as suppose to the United States
00:16:53.30\00:16:55.56
Recommended Dietary Allowance.
00:16:55.59\00:16:57.09
Okay pick it up
little more, pick it up,
00:16:58.76\00:17:00.64
pick it up, pick it up.
00:17:00.67\00:17:02.46
pick it up.
00:17:06.00\00:17:06.97
Okay now slow it down,
00:17:16.50\00:17:17.60
and the main thing we
following is for those
00:17:20.53\00:17:22.33
who take an high
amounts of protein we gonna have
00:17:22.36\00:17:24.97
a lot of waste by
product they have get out
00:17:25.00\00:17:26.72
their system and
high protein intake
00:17:26.75\00:17:29.46
with definitely
weak your immune system
00:17:29.49\00:17:31.05
as I found out and
at ages people faster,
00:17:31.08\00:17:34.12
find it interesting
when you look at milk,
00:17:35.67\00:17:37.35
cows milk has about
four types of much protein
00:17:37.57\00:17:40.11
as human breast
milk, but than cows
00:17:40.14\00:17:42.27
have to grow a lot
faster then human beings,
00:17:42.30\00:17:44.21
okay faster again.
00:17:44.56\00:17:46.06
And its
interesting that you a rat,
00:17:49.24\00:17:51.13
rat is gonna have
three types as much
00:17:51.56\00:17:53.15
protein in his milk as a cow,
00:17:53.18\00:17:54.99
but than a rat grows very fast
00:17:55.18\00:17:57.03
and it dies much sooner.
00:17:57.06\00:17:58.83
So, the more protein
in the milk of the mother
00:17:58.86\00:18:01.72
the faster of the specie grows
00:18:01.75\00:18:03.28
and that sooner it dies.
00:18:03.31\00:18:05.03
Okay, let's go ahead and go into
00:18:06.24\00:18:08.49
ski jumps now side to side.
00:18:08.52\00:18:10.73
Slow it down, there
we go, just side to side,
00:18:12.47\00:18:15.61
that's an easy.
00:18:15.64\00:18:16.61
Are you skier Cindy? Yeah.
00:18:19.61\00:18:21.73
You have skied okay so you
should be natural for this.
00:18:21.76\00:18:24.59
Okay pick it up,
00:18:28.96\00:18:30.06
you are looking good,
00:18:38.78\00:18:39.76
looking good keep it
up. Okay back into steps.
00:18:39.79\00:18:43.64
Bodybuilders are
abscess with protein because
00:18:50.33\00:18:52.33
they think they need
protein to build muscle.
00:18:52.36\00:18:54.13
But, when I cut
down on amount of protein
00:18:54.16\00:18:56.30
I was taking in
actually felt myself
00:18:56.33\00:18:58.47
developing more muscle
and become much easier,
00:18:58.50\00:19:00.92
my recover was much, much faster
00:19:00.95\00:19:02.73
and I didn't feel so
way to down and I will make
00:19:03.01\00:19:05.34
sense because we
take it too much protein,
00:19:05.37\00:19:07.26
as we are getting
read off lot of exercise
00:19:07.29\00:19:09.00
your fluid and
muscle predominantly water
00:19:09.03\00:19:11.45
and so when you are
extracting essential fluids
00:19:11.48\00:19:14.13
for your body how
you gonna be developing
00:19:14.16\00:19:15.81
a lot of muscle. Okay faster,
00:19:15.84\00:19:19.52
pick it up, knees up,
okay Jonathan is going
00:19:22.57\00:19:26.32
in to a jog, Cindy
is almost in a jog.
00:19:26.35\00:19:28.96
Okay let's go into
squats. Okay, chest up,
00:19:37.97\00:19:41.94
keep your chest
up, push the hips back,
00:19:44.70\00:19:47.21
keep the knees over the feet
00:19:47.82\00:19:49.00
and keep the
simile on your face.
00:19:50.09\00:19:51.49
And squat, and
squat, and squat, and squat,
00:19:54.76\00:19:59.80
and squat, and
down, and down, and down,
00:20:00.73\00:20:05.58
and down, and down,
by doing this allows us
00:20:06.48\00:20:11.61
to get some more
strength training in
00:20:11.64\00:20:14.39
but keeps a
major muscles working
00:20:15.88\00:20:17.67
our aerobic muscles,
certainly if you want
00:20:18.45\00:20:21.29
gonna for hard squat work out.
00:20:21.32\00:20:23.57
We wouldn't be mixing
with aerobics with Jonathan
00:20:24.07\00:20:26.04
but they are really difficult
00:20:26.07\00:20:28.30
take a lot of
heavy weight, squat again
00:20:28.33\00:20:31.05
and we go right
into more aerobics,
00:20:31.57\00:20:33.18
but our purpose is
worked really, really well.
00:20:33.40\00:20:35.87
Get warmed yet Cindy? Okay.
00:20:40.25\00:20:42.50
Jonathan you are
warmed yet? Okay.
00:20:46.35\00:20:48.80
Okay, we go 10 more,
then we go back into step.
00:20:58.04\00:21:01.02
And five more.
00:21:05.51\00:21:06.48
Okay step into it.
00:21:11.43\00:21:12.98
Just keep that
phase but let's get little
00:21:17.25\00:21:18.84
more knee movement.
There we go very good.
00:21:18.87\00:21:21.99
That what I want to see.
00:21:22.95\00:21:24.16
When we bring
wellness gusts into our program
00:21:29.68\00:21:32.22
we often times we
see traumatic changes
00:21:32.69\00:21:35.89
in the amount of pain there in
00:21:35.92\00:21:37.33
when we get
them off the protein.
00:21:37.36\00:21:39.01
They taken in so much of it
00:21:39.53\00:21:41.26
and just really
causes a lot of problems,
00:21:41.72\00:21:43.46
so if you are
having a lot of pain
00:21:43.80\00:21:45.77
especially having like
a gallop type situation
00:21:46.04\00:21:48.31
or any type of immune response
00:21:48.44\00:21:50.40
when you cut down
the protein and the sugar
00:21:50.43\00:21:52.16
count down you will
see a dramatic difference.
00:21:52.19\00:21:54.44
The reality is most
people don't need near
00:21:54.96\00:21:57.21
as much protein
as they think they do
00:21:57.24\00:21:59.23
and their have been
many research studies
00:21:59.56\00:22:03.17
will show that
only 20 grams a day
00:22:03.20\00:22:05.18
is enough for
anybody and see that's not
00:22:05.75\00:22:07.75
very much me
because of you take just
00:22:07.78\00:22:10.33
little over three
ounces of meat which is in
00:22:11.83\00:22:13.57
very much their
you gonna have about
00:22:13.60\00:22:15.00
28 grams protein
right there. Okay,
00:22:15.03\00:22:17.70
let's pick it up,
so the essence sits
00:22:17.73\00:22:20.84
on the protein the typical
woman is gonna need in day.
00:22:20.87\00:22:24.09
And anything
excess is gonna have to be
00:22:24.79\00:22:26.87
metabolize of the system.
00:22:26.90\00:22:28.46
Okay pick it up some
more, we are almost done.
00:22:29.01\00:22:32.31
Okay let's finish up strong
with some ski jumps again,
00:22:33.92\00:22:36.69
okay. Very good,
just imagine you are on
00:22:37.49\00:22:42.39
the slops again Cindy.
00:22:42.42\00:22:43.65
It's hard out their.
00:22:46.00\00:22:46.97
Oh! It's hard in here.
00:22:47.77\00:22:48.76
Jonathan you are snowboarder
00:22:53.60\00:22:54.90
so you don't get to
do this motion do you.
00:22:54.93\00:22:56.62
Not usually. Not usually
if you do that by a problem,
00:22:56.65\00:22:59.32
okay little faster.
00:23:00.99\00:23:02.17
Okay slow it down,
00:23:10.31\00:23:11.39
okay and back into steeping,
00:23:18.28\00:23:19.92
very good, you are doing great.
00:23:20.61\00:23:22.25
Now we get to the
favorite part of the workout
00:23:22.99\00:23:25.04
that the cool down phase.
00:23:25.07\00:23:26.42
So, we are just gonna
usually take some steps,
00:23:26.65\00:23:28.60
so we can relax, now
we're letting our heart
00:23:30.47\00:23:33.24
the helped up by the legs
00:23:33.27\00:23:35.44
as it brings to
venous blood back up.
00:23:35.47\00:23:37.40
We have all the
foods out their Jonathan,
00:23:44.86\00:23:46.48
I always interesting
to find out that the one
00:23:46.51\00:23:49.31
that I saw was
highest in protein
00:23:49.34\00:23:51.04
is broccoli 37%
protein. It's higher than stake,
00:23:51.07\00:23:55.51
higher than
eggs, higher than milk.
00:23:55.54\00:23:57.16
And then next highest
one I saw was esophagus,
00:23:57.44\00:23:59.98
so those have very high protein.
00:24:00.81\00:24:02.49
And we are just
cooling down now,
00:24:08.61\00:24:10.55
cooling down we are
gonna take about two minutes
00:24:10.58\00:24:12.83
to let the heart
starts slow down.
00:24:12.86\00:24:14.72
The more fetch you
become the faster heart
00:24:15.05\00:24:17.93
will start coming
back down to normal
00:24:17.96\00:24:19.38
if you do aerobic
exercise and your heart is
00:24:19.41\00:24:21.87
staying up for
prolong period of time.
00:24:21.90\00:24:23.90
That's not a good
sign that means you better
00:24:23.93\00:24:25.94
keep exercising
and thy checked up
00:24:26.30\00:24:28.36
to make sure you are okay.
00:24:28.39\00:24:29.51
The both our participants
are doing very well,
00:24:33.16\00:24:37.41
some of the staff of 3ABN refers
00:24:39.41\00:24:41.80
to by-helpers on
Body & Spirit Aerobics
00:24:41.83\00:24:44.25
as the BNS
dancers. So, our BNS dancers
00:24:44.28\00:24:48.50
are doing just fine,
but not really dancing
00:24:48.53\00:24:50.56
of course but they
are out here helping out.
00:24:50.59\00:24:53.20
We got 30 seconds
to go. Nice and slow,
00:24:53.23\00:24:55.36
nice and slow, there we go,
00:24:55.92\00:24:58.33
nice and slow relaxing just a
00:24:59.39\00:25:01.70
casual stroke for the park now.
00:25:01.73\00:25:03.49
And that we will
finish up by work out.
00:25:05.14\00:25:06.78
Feeling okay Cindy?
Jonathan you doing okay?
00:25:08.03\00:25:11.23
Really is a walk
in the park, right.
00:25:13.01\00:25:14.61
Okay, alright and 2, 1, 0.
00:25:15.01\00:25:23.14
Put the hand right in the back
00:25:23.17\00:25:24.38
lets contract the
abdomen, and bend over,
00:25:24.41\00:25:26.89
and up, and we lay
back, contract, over, up,
00:25:27.28\00:25:32.33
and back,
contract, over, up, and back,
00:25:32.58\00:25:37.29
contract, over, up, and
back, contract, over, up,
00:25:37.57\00:25:43.78
and back, contract,
over, up, and back, contract,
00:25:43.96\00:25:49.29
over, up, and
back, contract, over, up,
00:25:50.13\00:25:54.71
and back, contract,
over, up, and back, contract,
00:25:55.23\00:26:00.23
over, up, back,
contract, over, up, back,
00:26:00.70\00:26:06.72
contract our
abdomen and stretch it,
00:26:06.83\00:26:10.40
contract our
abdomen and stretch,
00:26:10.43\00:26:13.32
contract it as you go
back, stretch it, contract it,
00:26:13.47\00:26:17.99
and up, and
stretch, contract, over, up,
00:26:18.85\00:26:23.35
lay back, contract,
over, up, we are doing
00:26:23.50\00:26:27.79
five more, and up and
1, contract, over, up,
00:26:27.82\00:26:33.92
and 2, contract, over,
up, 3, contract, over, up,
00:26:34.12\00:26:40.91
4, contract, over,
up, 5, okay lets turn,
00:26:41.43\00:26:46.67
and turn, and turn, and
turn, we take these nice
00:26:49.38\00:26:59.85
and slow we don't wanna
injure our spine at all.
00:26:59.88\00:27:03.00
A lot of people get
little too aggressive
00:27:03.58\00:27:05.26
on this particular motion,
00:27:05.29\00:27:07.28
and they find
themselves getting hurt.
00:27:07.31\00:27:09.12
Now take it nice and relaxed.
00:27:09.85\00:27:11.47
We using it is
a twisting stretch
00:27:12.42\00:27:15.19
and let's go two
more each way, here is 1,
00:27:17.89\00:27:21.58
and 1, and 2, and 2.
Alright we were done.
00:27:22.56\00:27:30.09
If you get a good
verity of food even fruit
00:27:34.19\00:27:36.89
is gonna have
some protein in it.
00:27:36.92\00:27:38.40
But, if you have a
nice mixed to your grains,
00:27:38.43\00:27:40.49
and nuts, and seed,
and, fruits and vegetables.
00:27:40.52\00:27:43.08
You gonna get all
the protein you need.
00:27:43.11\00:27:44.54
You don't have to
worry about it, don't be
00:27:44.57\00:27:46.39
abscess with it,
don't worry about how
00:27:46.42\00:27:47.84
you take a much of
protein supplements
00:27:47.87\00:27:49.63
or don't think you would
have to eat a much of meat
00:27:49.66\00:27:51.45
and drink milk and
have eggs we order to get
00:27:51.48\00:27:53.82
your protein requirements.
You will be just fine.
00:27:53.85\00:27:56.09
And also when you remember eat
00:27:56.12\00:27:58.46
for the glory of God,
00:27:58.49\00:27:59.77
think about what you are doing
00:27:59.80\00:28:01.23
and do it his glory and claim
00:28:01.26\00:28:03.30
the promise that we do.
00:28:03.33\00:28:04.30
We use the scripture
00:28:04.31\00:28:06.74
all the time on
this program which states
00:28:06.77\00:28:08.80
I can do all
things through Christ
00:28:08.83\00:28:10.92
which strengthens me.
Thanks for joining us,
00:28:10.95\00:28:13.46
I hope you had a good
work out we look forward
00:28:13.49\00:28:15.53
to seeing you next time
on Body and Spirit Aerobics.
00:28:15.56\00:28:18.35