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 before
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beginning any exercise program.
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Many people are frustrated
with their body weight
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and they try extreme things
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in order to loss weight.
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Eating disorders are
becoming more and more
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prominent especially
with our young people.
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Let's talk about that next
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on Body and Spirit Aerobics.
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Hello, I am Dick
Nunez Wellness Director
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at Black Hills
Health and Education Center.
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Welcome to Body
and Spirit Aerobics.
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Back in my years
of the Athletic club
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we use to go to
Mass National Conventions
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to check out the
latest exercise equipment
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and products for
the fitness industry.
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While you there they
always have an early morning
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workout on Friday morning
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and they get
there around 6 O'clock
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and they open it
open and you can try
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out of the latest and greatest
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exercise equipment.
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I am really an early bird so
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I was there at quarter to six.
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But yet I was about
the 100 person in line
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and every person in
front of me was female.
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As he opened the doors
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all the women went rushing off
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to the
cardiovascular the equipment
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the guys went off to check out
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the weight equipment.
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The thing I found interesting
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is a women around
that cardio equipment
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for the whole two hours
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and when the men
were trying to get
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to the cardio
equipment the women were quite
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aggressive when they try to move
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them off there machines.
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I didn't even try
I learn very quickly
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that they were not
going to leave those machines
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so I started asking
questions about they like
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it courses and another machines
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and they were fine with that.
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Before I listen to
their talk they were talking
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how much they
would eat in the night
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before and how many
calories they took in.
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And they said I
need to burn my regular
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amount of calories,
plus 500 extra I took in.
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then I thought oh! my.
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These women are binging
and purging with exercise.
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Well, that
concept is very common
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in our society today.
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We gonna
discuss that little more
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as we get into our workout.
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So, our ways
begin now helping me
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now will be Janet and Bobby Joe.
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And we gonna have some fun now
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and get a good workout
in and talk little more
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about eating disorders
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and we gonna
start by just warming up
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just making some
nice big circles.
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Right around, and
around, and around,
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okay let's go back to the other
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direction up to the front.
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And up and around, up and round
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you just loosening
your shoulders up right now.
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And up and round, up
and round, up and round,
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up and round, up and round,
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a couple of more.
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Okay, ladies we
gonna do some push ups
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that will be lot of
fun climb down there.
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Let's do the
modified ones of your knees.
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Okay, keep your bodies
straight bow yourself down
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press back up and
down and up and hold it.
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Now, down and up and
down, and up and down,
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and up and
down, and up and down,
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and up and down,
and up, down, and up,
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down, and up, okay
keep going with that pace.
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For those at home
if you can do this,
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we can always do
them against the wall.
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I have seen many people
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who have progressed nicely
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by just starting
by doing push ups
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against the wall and
then they get so they can do
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on down the floor in
the modified positions
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and then eventually they get
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so they can do on regular.
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Let's go five
more its 1 and 2, 3, 4,
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last one and 5,
good. up on your feet,
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let's up the hands
behind the head and push
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your elbows back
and your stretching
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your chest muscles now.
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Breathe deeply as you do it,
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try and relax your muscles
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and now give yourself nice hug,
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switch all the way around
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get a hold of your shoulders
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and pull your
shoulder blades apart.
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Hold okay, back
over the head again
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push the elbows
back stretch your chest.
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Stretch, relax breath deeply.
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Okay and let's
come back to the front
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give yourself another hug,
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pull your shoulder blades apart
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and relax. Now,
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we are gonna do
as we gonna step out
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with our left foot,
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we gonna reach
out with a right hand.
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we gonna grab our right
wrist with our left hand,
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we gonna pull
straight back like this
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and we gonna reach way out.
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And we gonna use our
left arm as resistance
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as we pull our right arm back.
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We gonna try and
do 20 repetitions
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and we gonna work
on our upper back area.
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Seven, and pull and
pull, and pull, there is ten.
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And pull, and pull, and
pull, and pull, and pull,
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can you get that
wood cut Janet pull,
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and pull, and
pull, and pull, and pull,
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one more time
reach out and pull. Okay,
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let's switch over right foot out
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put your left arm
out grab it your wrist
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with your left pull
way back and reach way
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out and pull and
reach, and pull and reach,
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and pull and
reach, and pull and reach,
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and feel the muscles of
the upper back doing the work.
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And pull, and pull,
and pull, and nine and ten,
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ten more times and
pull, and pull, and pull
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pull it and pull five
more times its 1 and 2,
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pull 3, 4, one more 5. Good.
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Alight we gonna
do some lateral races
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is to race up to side
and come back to down,
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and up and
down, and up and down,
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up and down, up
and down, up and down,
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up and down, now we
are going to the front
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and up and down, up
and down, up and down,
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up and down, up
and down, up and down,
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up and down, up
I got to the side.
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Up and down, up
and down, up and down,
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up down, up
down, up down, up down,
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up back to the front.
up and down, up and down,
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up and down, up and
down, ten more 1, and 2, and 3,
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4, 5, and 6, 7, 8, 9,
now we gonna come toward up
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right well from down here.
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Pull up and down,
elbows up and down,
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and up and down,
up and down, up down,
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up elbows up and up
and up, and up, ten more,
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and up, and up,
and up, and up, and up,
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pull up four more
times 1, 2, 3, and 4,
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now roll your
shoulders up and around,
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and up towards backwards
raise your shoulders up
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towards your ears
and roll it back and up,
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and up, and up,
roll up, roll it up,
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and up, and up,
and up, two more times.
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And now we
gonna go the other way
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Let's come back to
the front raise them up,
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raise them up, up
to the ears up and up,
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and up, up and up,
and up, four more times
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1,2,3, and 4, okay.
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Put your right arm out straight
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now pull as far over
the left that you can.
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Put your left hand in behind
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your right elbow and pull.
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Stretch your
shoulder then pull too heard
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just keep it nice steady pull.
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Okay and relax,
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left arm out point to the right,
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right hand in
behind the elbow and pull.
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We are holding
each stretch for about
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10 to 15 seconds
we don't wanna over
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stretch it shouldn't hurt.
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Let's you feel like a
nice pull on the muscle
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and just a couple
more seconds and relax.
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Alright we gonna
start some aerobics
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let's start
stepping really gently
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put your hand. Well, go ahead
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get your wringing
go ahead and good.
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When we start
aerobics we gonna start slowly
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and allow them to work into it.
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Our main movement
is stepping in place
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because this one of the best way
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to doing aerobic workout
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where its not too complicated.
00:10:08.01\00:10:09.28
But we go through
some other in movements
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in there to get some variety.
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One of things I
found with people
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with eating disorders
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when you get them into exercise
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they have a lot of good success
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with that because basically
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when people eating
disorders were looking
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to control some
aspect of their life
00:10:27.83\00:10:29.57
and of course
mainly they are concern
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about being overweight,
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which really means
they don't want to be fat.
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But in talking
with them most of them
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are okay with
building muscle and so,
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I said okay that's we
gonna focus on building
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muscle we gonna get
into working out heard
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than that encourages
them to eat healthy as well.
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Okay, now it speed it up.
00:10:48.89\00:10:50.34
Certainly there
are issues they need
00:10:51.66\00:10:53.02
to dealt with and
that's why at our centre
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we have a full time counselor
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and he can help
with those problems
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and get them on a good track.
00:10:59.38\00:11:00.76
And of course we
always encourage them
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spiritually to that
glorify God with their bodies.
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Good ladies we are looking fine,
00:11:08.12\00:11:09.62
we are gonna do
just a little bit longer
00:11:10.34\00:11:12.06
that we gonna
transition to something else.
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Okay from your
standing position hand
00:11:19.36\00:11:21.29
on the hips we gonna step back
00:11:21.32\00:11:23.13
and then come back forward,
00:11:23.69\00:11:24.75
and step back and then forward,
00:11:25.22\00:11:27.35
step back and forward,
00:11:27.38\00:11:29.48
step back and
forward, step back and forward,
00:11:29.55\00:11:33.48
step back and left
and right, left and right,
00:11:33.51\00:11:41.25
and left and right, and
left and right, step back,
00:11:42.01\00:11:49.27
step back, step
back, step back, step
00:11:49.95\00:11:55.68
step, step, step, and
step, a right, and left
00:11:56.71\00:12:04.63
we are go little bit
faster left and right and left
00:12:05.50\00:12:10.23
and right and left and
right and left and right,
00:12:10.68\00:12:16.31
left, right left, right,
left, right, very good left,
00:12:17.10\00:12:24.35
right, left, right,
left, right feel like
00:12:24.77\00:12:30.61
we are marching Janet
left, right, left, right,
00:12:30.64\00:12:35.63
left, right, left,
right, left, right left,
00:12:35.97\00:12:42.93
right, okay go
back into the step.
00:12:43.50\00:12:45.15
One of the
important things you wanna do
00:12:48.29\00:12:49.98
when your dealing with somebody
00:12:50.01\00:12:51.25
who might be have
a forming of eating
00:12:51.28\00:12:52.99
disorders is
don't put guilt on him.
00:12:53.02\00:12:55.08
He have already
got plenty of that.
00:12:55.11\00:12:56.63
So, if you go to them and say
00:12:57.05\00:12:58.11
why don't you just eat?
00:12:58.14\00:12:59.13
Don't you know your
destroying yourself.
00:12:59.16\00:13:00.82
Well, of course they know that
00:13:00.85\00:13:02.15
but its not physical problem
00:13:02.52\00:13:05.67
its an emotional problem
00:13:05.70\00:13:06.73
and what they
really need it feels love
00:13:06.76\00:13:08.22
and acceptance
and help them through
00:13:08.25\00:13:10.11
over something
positive in their life
00:13:10.14\00:13:11.68
whether then bombarding with
00:13:11.71\00:13:13.05
negative because
usually they already
00:13:13.08\00:13:14.88
have plenty of that in
there in, in their life.
00:13:14.91\00:13:17.19
Okay, keep going
00:13:18.20\00:13:19.19
and of course
findinga healthy diet
00:13:21.84\00:13:23.50
that's very
beneficial as well because
00:13:23.53\00:13:25.44
when they feel like
we are not putting in
00:13:25.47\00:13:26.94
things that are
going to be harmful
00:13:26.97\00:13:28.00
for putting on body fat.
00:13:28.03\00:13:30.44
Okay, let's pick it up
00:13:31.25\00:13:32.22
in order to get
aerobic exercise or
00:13:36.78\00:13:38.60
good training affect
we usually trying to get
00:13:38.63\00:13:40.89
at least 12 minutes in.
00:13:40.92\00:13:42.52
Now, suddenly you can
go longer periods of time
00:13:42.55\00:13:44.56
but on the show like
this we are trying to get in
00:13:45.29\00:13:47.51
some upper body
work and some stretching
00:13:47.54\00:13:49.47
we usually
issued 12 to 15 minutes
00:13:49.99\00:13:52.31
of aerobic exercise
And also we have to try
00:13:52.34\00:13:55.02
and do a warm up
into that aerobic exercise
00:13:55.05\00:13:58.02
and then the main training face
00:13:58.05\00:13:59.73
whether we want to
go through a cool down
00:14:00.10\00:14:01.50
affect as well
that's extremely important
00:14:01.53\00:14:04.02
we gonna talk more
that as we get to it.
00:14:04.05\00:14:06.20
Right now we are
just getting into
00:14:06.56\00:14:07.73
our main training phase
00:14:07.76\00:14:08.84
and so we are pumping
them off on the steps.
00:14:09.14\00:14:11.15
Alright, let's
switch out now we gonna do
00:14:17.85\00:14:19.91
a side step and step
through left and right
00:14:19.94\00:14:23.27
and left, and right and
left, and right and left,
00:14:23.99\00:14:28.37
and right and
left, and right and left,
00:14:28.70\00:14:32.16
and right and left,
right left, right left,
00:14:32.65\00:14:37.63
right left, right
left, right step, and step,
00:14:38.13\00:14:44.38
and step, step, step,
step, step, step, step,
00:14:44.82\00:14:50.89
step, keep it going.
00:14:51.30\00:14:53.40
When people think
about losing weight
00:14:58.88\00:15:00.62
often times their
first thought is to eat less.
00:15:00.65\00:15:03.14
Truly that's the
worst thing you can do
00:15:03.44\00:15:05.04
because your giving your body
00:15:05.07\00:15:06.57
a very poor signal your
telling it that it needs
00:15:06.60\00:15:09.40
to hold on to fat not burn fat.
00:15:09.43\00:15:11.92
The body will think it's some
00:15:12.25\00:15:13.61
type of famine situation,
00:15:13.64\00:15:15.06
it's not gonna want
to burn any calories
00:15:15.43\00:15:17.41
and especially its
not gonna release fats
00:15:17.77\00:15:19.54
which are for
long term food storage.
00:15:19.57\00:15:21.29
So, you really
working against yourself
00:15:21.82\00:15:23.54
and giving your body
some very mixed messages.
00:15:24.02\00:15:26.19
And I always tell
people don't skip breakfast,
00:15:27.32\00:15:29.75
people always think
they want to loss weight
00:15:30.08\00:15:31.57
they should skip
a meal and breakfast
00:15:31.60\00:15:33.70
is the one that
we don't want to skip
00:15:33.73\00:15:35.09
and that's not a good idea.
00:15:35.49\00:15:37.07
As far I concern
skipping breakfast
00:15:37.41\00:15:39.77
is a first step towards obesity.
00:15:39.80\00:15:41.67
Okay, let's go back into our
00:15:42.39\00:15:43.57
stepping now very good.
00:15:43.60\00:15:45.99
It's interesting
when you look at people
00:15:51.53\00:15:53.07
we take the average 150 pound
00:15:54.37\00:15:56.40
should eat 3,000 calories a day,
00:15:56.85\00:15:58.77
125 pound woman should
eat 2300 calories a day.
00:15:59.12\00:16:02.44
Our society doesn't
that way because our,
00:16:02.80\00:16:04.85
our metabolism has gone down
00:16:05.59\00:16:07.64
so much today improper diets.
00:16:07.67\00:16:09.56
And the more
improper diets go on
00:16:09.59\00:16:11.09
the worse your
metabolism is going to be.
00:16:11.62\00:16:13.44
Okay, let's speed
it up a little bit.
00:16:13.78\00:16:15.49
So, many high
protein diets are out there
00:16:16.55\00:16:18.46
that's encouraging people to do
00:16:18.49\00:16:20.07
is to get into a starving mode
00:16:20.10\00:16:22.28
what they are
actually getting towards called
00:16:22.31\00:16:24.05
ketosis in that
burning a lot of fat
00:16:24.08\00:16:26.31
but they also burning
the body mass as well.
00:16:26.34\00:16:28.27
And when they come
out of it their fat cells
00:16:28.82\00:16:30.89
are still anxious
to put the fat back on
00:16:30.92\00:16:33.15
but the muscle cells stage on.
00:16:33.49\00:16:37.14
Alright, step
it up a little more
00:16:37.69\00:16:39.19
good put the
knees up a little more.
00:16:40.97\00:16:42.63
Okay and slow down,
00:16:50.23\00:16:51.36
and pick it up,
00:16:56.25\00:16:57.22
pump the arms, pump the arms,
00:17:01.26\00:17:02.81
the sad thing
about anorexic people
00:17:06.03\00:17:08.58
is even they get
down to sixty pounds
00:17:09.09\00:17:11.04
they still have fat on
them and that's a thing
00:17:11.40\00:17:13.06
they can't understand
because they can still
00:17:13.09\00:17:15.07
pinch fat and
that's why still obsess
00:17:15.10\00:17:17.26
with losing even
more weight because
00:17:17.29\00:17:19.50
they want to get
rid with all that
00:17:19.53\00:17:20.69
and they never
will because their body
00:17:20.72\00:17:21.96
won't allow them.
00:17:21.99\00:17:22.96
And their harsh
reality is that they get into
00:17:22.97\00:17:25.02
some very poor health conditions
00:17:25.05\00:17:27.15
where their
organs are shutting down
00:17:27.18\00:17:28.88
and they end up
dying of something
00:17:28.91\00:17:30.16
like cardiac
arrest. Okay, slow it down.
00:17:30.19\00:17:32.62
Aerobic exercise and
exercise in general help
00:17:35.40\00:17:37.99
that dramatically
because the endorphin rest
00:17:38.02\00:17:40.68
of people get from exercise
00:17:40.71\00:17:42.02
will make them feel good.
00:17:42.50\00:17:43.49
Okay, pick it up again.
00:17:46.00\00:17:47.28
Janet how do you
feel after you exercise?
00:17:50.57\00:17:52.29
Good. Okay,
that's a simple answer
00:17:52.87\00:17:55.73
Bobby, how are you?
Can you feel a chapter
00:17:56.55\00:17:58.58
when you done exercising yeah.
00:17:58.61\00:18:00.02
Okay. But it is now
fun when we start isn't.
00:18:00.05\00:18:03.97
Okay, okay slow
it down let's work on
00:18:04.88\00:18:08.68
picking the knees
up, pick the knees up.
00:18:08.71\00:18:11.08
Just marching along knees up,
00:18:18.70\00:18:21.55
I know for me its much easier
00:18:24.86\00:18:26.30
to do weight training
than its for me do aerobics
00:18:26.33\00:18:30.10
and I will hope
you find that Janet
00:18:30.72\00:18:32.06
isn't it won't easier
for you one of the other.
00:18:32.09\00:18:33.85
It depends. It
depends on the day,
00:18:35.66\00:18:38.03
depends on the
day. Ah! I like to walk,
00:18:38.06\00:18:42.77
you like to walk
00:18:42.80\00:18:43.89
and again that
depends on the trainer,
00:18:45.24\00:18:46.76
depends with trainer
okay and if I want to touch
00:18:47.10\00:18:50.31
that comment or not.
00:18:50.34\00:18:51.31
Bobby was just
started our wellness program
00:18:57.65\00:19:00.38
so that must
mean when she saw me
00:19:03.29\00:19:04.80
staying there with the clipboard
00:19:04.83\00:19:05.97
she replied said
oh! you can go first
00:19:06.43\00:19:08.45
I will go ahead
late for the next one's
00:19:09.62\00:19:10.95
can be better that one.
00:19:10.98\00:19:12.06
Pick them up, nice
and high, nice and high,
00:19:15.58\00:19:19.27
pick them up.
00:19:25.48\00:19:26.45
Now, at home
certainly you might be limited
00:19:28.12\00:19:30.35
on how much you
can pick to feed up
00:19:30.69\00:19:32.26
but just do what you can.
00:19:32.82\00:19:34.00
That's a beauty by the exercise
00:19:34.33\00:19:36.12
you take it at your own pace.
00:19:36.56\00:19:37.95
Okay, let's go into
some back Lunges again
00:19:43.15\00:19:44.88
step back with your
left back in with the right
00:19:45.04\00:19:48.81
and in back right
left, right left, right left,
00:19:48.84\00:19:59.06
right and left,
right left, right step back
00:19:59.90\00:20:07.01
and back and back and
right and left and right
00:20:07.46\00:20:13.40
and left, step back
step back, step back,
00:20:13.87\00:20:18.60
and step, step,
step, step, step,
00:20:19.21\00:20:24.71
let's go ten more each side.
00:20:25.62\00:20:26.97
There is 1, and
2, 3, 4, 5, 6, 7, 8,
00:20:27.86\00:20:45.28
two more and 9, 10 back
into our step high knees.
00:20:45.31\00:20:52.74
For those who are
battling eating disorders
00:20:58.80\00:21:01.62
I would strongly
suggest to seek out
00:21:01.65\00:21:03.58
some professional
help from somebody
00:21:03.61\00:21:05.78
you can talk to and
trust if you get involved
00:21:05.81\00:21:08.84
in a good exercise program.
00:21:08.87\00:21:10.25
Especially one that's
gonna to be encouraging
00:21:10.66\00:21:13.36
to build muscle
mass get in some weight
00:21:13.39\00:21:16.75
training because weight training
00:21:16.78\00:21:18.83
will give you
something else to think about
00:21:19.12\00:21:21.32
and it will help
you control your body
00:21:21.84\00:21:23.65
in a positive mode.
00:21:23.68\00:21:25.15
And then what I
see happen before
00:21:25.72\00:21:27.28
is inevitably it takes
in other aspects of live
00:21:27.80\00:21:31.82
and of course we
are doing it with God
00:21:32.39\00:21:34.55
on your side it makes
you that much stronger
00:21:34.58\00:21:36.94
still and you will have
that much better of chance
00:21:36.97\00:21:39.21
of over coming a
very difficult situation
00:21:39.41\00:21:42.22
and the beauty of
coming on the other side
00:21:43.03\00:21:45.54
something like
an eating disorder
00:21:46.02\00:21:47.58
is you now have the ability
00:21:47.99\00:21:49.44
to go on share the
word with other people.
00:21:49.75\00:21:51.65
One of my favorite
illustrations in the Bible
00:21:52.28\00:21:54.17
is the
Demoniacs of the Gadarenes
00:21:54.53\00:21:56.61
when Jesus came
that area and the people
00:21:56.98\00:21:59.77
knew about the
demoniacs and the disciples
00:21:59.80\00:22:03.85
knew about him as well,
00:22:03.88\00:22:04.85
and they were scared
00:22:05.16\00:22:06.13
and they actually ran Janet Yep,
00:22:06.37\00:22:08.51
that of course when they ran way
00:22:08.54\00:22:09.92
they know there
is somebody with him
00:22:10.60\00:22:11.98
and who is that? Jesus,
00:22:12.01\00:22:13.23
Jesus was not there because
00:22:13.26\00:22:14.77
Jesus was still
there amongst with the
00:22:14.80\00:22:16.91
demoniacs and they felt Oh!
00:22:16.94\00:22:19.26
no he is going to rid to shred.
00:22:19.29\00:22:20.66
No, hardly Jesus
cast the demons out of
00:22:20.99\00:22:24.27
the demoniacs they
went into the swine
00:22:24.65\00:22:26.35
who ran over the
cliff and perished
00:22:26.38\00:22:29.08
and the people
came from that area.
00:22:29.41\00:22:31.14
And ask Jesus to live
because he's cared them.
00:22:31.56\00:22:35.00
The Demoniacs were so touched
00:22:35.49\00:22:37.42
with what it happen
they wanted to go with Jesus
00:22:37.48\00:22:40.84
and Jesus said no
go back to your home
00:22:40.87\00:22:43.06
town and show what
the Lord has done for you
00:22:43.09\00:22:45.98
and so they did just that
00:22:46.37\00:22:47.96
and we think that's
the end of the story
00:22:48.25\00:22:49.77
but its not.
Later on Jesus came back
00:22:50.25\00:22:52.80
to the area of Gadarenes
00:22:52.83\00:22:54.09
and we know about the feeding of
00:22:54.68\00:22:55.85
five thousand in the Bible,
00:22:55.88\00:22:57.22
there is also a feeding of 4,000
00:22:57.25\00:22:59.06
and that just happen take place
00:22:59.99\00:23:01.75
in the area of Gadarenes
00:23:02.06\00:23:03.21
and the people
from all over the place
00:23:03.52\00:23:05.39
were there
bringing all men are sick
00:23:05.42\00:23:07.79
because they knew
Jesus could heal them
00:23:08.05\00:23:09.81
and the people would not leave
00:23:10.15\00:23:11.79
and Jesus says we
need to feed this people.
00:23:12.14\00:23:14.30
But those people were there
00:23:14.58\00:23:15.98
because of the
evangelism of demoniacs
00:23:16.34\00:23:19.41
and if God can use them,
00:23:19.88\00:23:21.47
they can use
anybody and so people have
00:23:21.88\00:23:24.43
obstacles whether
be smoking depression
00:23:24.46\00:23:27.21
eating disorder or some illness
00:23:27.60\00:23:29.81
if you can through that
00:23:30.23\00:23:31.82
what a powerful
testimony you have
00:23:32.11\00:23:34.00
and God can help you
bring to come through
00:23:34.26\00:23:35.89
any of those things I know
00:23:35.92\00:23:37.46
with the wellness
program people often times say
00:23:37.49\00:23:39.91
can you help this
condition or that condition
00:23:39.94\00:23:41.70
and I wish so much
that I put no rumors on
00:23:42.01\00:23:43.90
what can God can do.
00:23:43.93\00:23:44.90
Okay, let's slow down.
00:23:46.70\00:23:47.87
We will go into
the cool down phase
00:23:48.27\00:23:50.25
of our workout.
00:23:50.70\00:23:51.96
And we will just
continue in keep building
00:23:52.42\00:23:54.29
and what we doing by doing this.
00:23:55.02\00:23:56.56
Is what keeping the
muscles of our legs going
00:23:57.07\00:23:59.10
and its helping to pump
00:23:59.50\00:24:01.99
the blood back to our heart.
00:24:02.02\00:24:03.43
If you were to
stop all the sudden
00:24:04.31\00:24:06.85
from aerobic exercise
00:24:07.28\00:24:08.63
your heart taking a big stress
00:24:09.61\00:24:12.01
upon it then it can
cause some problems.
00:24:12.04\00:24:14.30
So even if we go
for walk or bike ride
00:24:14.92\00:24:17.78
or a swim what
ever you want to do
00:24:18.14\00:24:20.47
go through cool down pace.
00:24:21.03\00:24:22.39
What time to typical for those
00:24:23.33\00:24:24.83
who are playing
like rocket sports
00:24:24.86\00:24:26.85
or basket ball
because the sinners
00:24:26.88\00:24:28.56
are down they just boom stop
00:24:28.59\00:24:29.99
and its good to do a
little bit of exercise
00:24:30.39\00:24:33.18
juts allow your
body to cool down
00:24:33.65\00:24:35.20
because right now our
hearts are slowing down
00:24:35.85\00:24:38.07
our respiration is
coming back to normal
00:24:38.58\00:24:40.55
and we are
continuing to work on legs.
00:24:41.01\00:24:43.30
And the faster
our heart will recover
00:24:45.50\00:24:48.29
it shows the better
health that we are in.
00:24:48.73\00:24:50.49
Bobby looks like she
is recovering very quick,
00:24:54.46\00:24:56.06
she is will take she is
ready to do something else
00:24:56.09\00:24:59.56
like take a nap or something.
00:24:59.59\00:25:00.72
How are you doing Janet? Good.
00:25:06.22\00:25:07.51
Okay, Bobby feeling okay. Okay.
00:25:07.94\00:25:09.98
alright well we
are almost done ladies
00:25:10.01\00:25:14.16
and let's go for
about 10 more seconds
00:25:19.23\00:25:22.13
and cool down I shall slow.
00:25:22.16\00:25:24.12
Now hold a second I
shall casual walk in
00:25:25.18\00:25:26.97
the park walk with your dogs
00:25:27.00\00:25:29.11
you can do that in faster isn't.
00:25:29.14\00:25:31.10
Now forget about
that. Okay, let's go ahead
00:25:31.13\00:25:35.36
and stop. Now, let's
put hands behind the back
00:25:35.39\00:25:38.39
let's do some abdominal training
00:25:38.42\00:25:40.05
we gonna crunch our abs here.
00:25:40.08\00:25:41.41
Here we gonna bend at the waist,
00:25:41.44\00:25:42.96
we gonna come up and
then we gonna lay back
00:25:43.44\00:25:45.99
and stretch our abs
now contract them bend over
00:25:46.03\00:25:49.02
come up lay back.
00:25:49.80\00:25:51.56
Contract over up and back,
00:25:52.29\00:25:56.25
contract over up and
back, contract over up and back,
00:25:56.76\00:26:05.21
contract over up and
back, contract over up and back,
00:26:05.65\00:26:13.79
contract over up and
back, contract over up and back,
00:26:14.38\00:26:22.04
contract over up and back,
00:26:22.39\00:26:26.23
contract over up and right back,
00:26:26.61\00:26:30.27
contract over up
and stretch your abs,
00:26:30.49\00:26:34.67
contract over up and
back, contract over up and back,
00:26:34.70\00:26:42.22
contract over up and
back, contract over up and back,
00:26:42.62\00:26:50.07
contract over up
we go on five more.
00:26:50.60\00:26:54.31
contract over up
and stretch back,
00:26:54.34\00:26:57.92
contract over up and
back, contract over up and back,
00:26:58.32\00:27:05.57
contract over up
let's go two more
00:27:05.77\00:27:09.39
contract over up and back,
00:27:09.59\00:27:12.75
last one and back
00:27:12.78\00:27:16.65
alright ladies. I
think that should be good
00:27:16.68\00:27:19.82
thanks a lot for joining me.
00:27:19.85\00:27:21.10
Eating disorders is
not have to take control
00:27:24.96\00:27:26.79
of your life, there is help
00:27:26.82\00:27:28.27
but I mentioned earlier
00:27:28.70\00:27:30.11
seek out some professional help.
00:27:30.14\00:27:31.55
Especially
somebody is firmly grounded
00:27:31.58\00:27:33.70
in the word of
God, because that is
00:27:33.73\00:27:35.73
what really can
give you a life changing
00:27:35.76\00:27:37.48
experience so if
your actually a life
00:27:37.55\00:27:39.64
and hold different perspective
00:27:39.67\00:27:41.15
and get into a
good exercise program
00:27:41.18\00:27:43.09
have a trainer work with you
00:27:43.48\00:27:44.94
and get a
support person somebody
00:27:44.97\00:27:46.87
who is gonna help encourage you
00:27:46.90\00:27:48.20
and most of all as
I mentioned earlier
00:27:48.23\00:27:50.19
if you no body
with this conduction
00:27:50.22\00:27:51.98
do not discourage him
or put guilt up on them
00:27:52.01\00:27:54.56
because that's
not what they need.
00:27:54.59\00:27:56.62
They need to set
free and that's what Jesus
00:27:56.65\00:27:58.62
came to us do to set us free.
00:27:58.65\00:28:00.93
Remember to claim the promise
00:28:01.19\00:28:02.48
that we do here
on Body and Spirit
00:28:02.51\00:28:04.65
and Body and Spirit Aerobics.
00:28:04.68\00:28:06.01
And that's found
in Philippians 4:13
00:28:06.04\00:28:08.09
which states I can do
all things through Christ
00:28:08.72\00:28:11.71
which strengthens me.
Thank you for joining us
00:28:11.74\00:28:14.08
God Bless you we
look forward to see you
00:28:14.11\00:28:15.96
next time on Body
and Spirit Aerobics.
00:28:15.99\00:28:18.63