The following program
is designed to demonstrate
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simple workouts that
you can use to improve your
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health. Be sure to
consult your physician before
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beginning any exercise program.
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Women often times are
hesitant to do strength
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training but they
really shouldn't be because
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strength is very valuable
for them. Will talk about
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why next on Body
and Spirit Aerobics.
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Hello, I am Dick
Nunez, Wellness Director at
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Black Hills Health
and Education Center.
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Welcome to Body
and Spirit Aerobics.
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During my career I
have trained a lot of women
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and I have seen
them accomplish a lot of
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things. Unfortunately
too often in our society,
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women think they
shouldn't work on weight
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because they think
that, well they are gonna look
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like men. Well, I try and
tell them it's hard enough
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from them to look
like men. So, don't worry
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about it. Women have
the wrong hormones to really
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get bogged up, but if
they get in a good exercise
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program, they will
find themselves firming up
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and being a lot
stronger. While the women
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complain about the,
what I call 'Grandma Wave
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bye, bye fat'. And that's
the fat on the triceps and
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after they finish
waving it keeps going. Well,
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that's not gonna go away
unless you do some drastic
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changes of your
lifestyle. So, we're gonna talk
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more about women
strength training, but
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already get our
program going, helping me out
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today will be Cindy
and Megan. A couple fine
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strong female
specimens that will get good
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workout here. So,
we're gonna start by warming
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up with some arm circles.
And then we will get into
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our training routine.
We are doing here is just
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loosening up, should be
nice and relax, just laying
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the arms flow. Trying to
get the blood circulating.
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Now, we're gonna go
back around the other
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way. Are you girls
already gets strong?
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Yes, don't have a
choice. You don't have a choice
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while you do, but, okay
just go about five more.
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Alright, let's go ahead
and get down on the ground.
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We're gonna do some
modified pushups. This
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works you upper back
and also your abdomen.
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Okay, start up, now
come on down through, keep
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the arm straight.
Okay, back up, back down, way
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up and hold it. Let's
get together, okay down.
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Keep the arm straight,
back up and down and up
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and down and up and
down and up and down and up
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and down and up and
down, up and down, and
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up. We're doing great
and down and up and down
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and up and down. Five
more times, there is the
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first one, and up and
there is two, and up, three,
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and up, four and up
there is five. Good, alright
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going down your knees
and just rest for a moment.
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How that feel?
Good. Good, you alright
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Cindy? Okay, next we're
gonna do pushups and yes
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indeed women can do
pushups. And there is no
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such thing in my book
as women's pushups. Now,
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there is a modified
pushup when we do our
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knees, but women can do
regular pushups and some,
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there some men
who need to use their
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knees or go to the
wall and do pushups
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against the wall
until they get strong enough
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that they can get
on the floor and do
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regular pushups, but
both these ladies are
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well capable of
doing regular pushups and I
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have given them
enough rest now. So,
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they should be all
get in position and get
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them done.
Alright, get up and we're
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gonna do 10 of
them. Ready, down, up one,
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down, up two,
down, up three, down, up
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four, down, up
five, down, up six, down,
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up seven, down, up
eight, down, up nine,
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down, up ten. Now,
go to your knees, let's
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do the modified
once now, strength your
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bodies out more.
Okay, down, up one,
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straightened out
your body more Megan.
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Down, up two,
down, up three, down, up
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four, down little
deeper, up, down, up,
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down, up, down,
up, down, up again up,
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down, up, down, up.
Five more, up, down,
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two down, three,
down four, down and
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hold. 1, 2, 3, 4, 5,
get your back up 6, 7, 8,
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9, 10, good. Now,
at the very end there,
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we're starting to
get a little of sag in
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the back. Okay go and
come on up. How that feel?
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Good. Okay. That's good.
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Alright, good, glad
you enjoyed it, okay.
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Want to do some
more? No, no I'm going.
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Okay, let's put the
elbows back, stretch
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the chest. Feel those
muscles stretch to just
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work, we able to
fell in your chest at all,
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okay, good. And, now
let's bring it across.
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Pull your shoulder
blades apart. Okay,
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that's alright. Okay,
let's do some shoulder
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work. Let's put
the arms out straight.
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We're gonna do some
circles. This is one of
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my favorite
exercises for Body & Spirit.
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Doesn't matter, who you are? How
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strong you are? You
still gonna take it's
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toll. We're gonna
bigger now. And now
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smaller, shoulders
have always been one of
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my stronger areas,
and it still gets to me,
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every time I do
this one. Okay, now let's
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go back. Turn it
back and larger now. And
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smaller and
bigger. And smaller, very
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good. How you
doing back it Megan?
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I am surviving. Okay, back front
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again. Starting to
feel your shoulders yet.
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Yes. Cindy? Yes. Okay, okay make
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bigger circles.
We're going to the front.
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Big circles, big
circles, big circles,
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big circles,
alright. Now, make them
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small again, nice
and small, really small,
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and now really big,
if at home, if you need
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to put your arms down go ahead.
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For our ladies, now
they can keep going. Make
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them small, and
now stop and hold.
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Keep straight. Do
you love this part,
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you said? No. Okay, we're gonna
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hold it up for one
minute. I did check
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the clock, so I do
know the time. Okay,
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keep those palms
down. Arms nice and
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straight and
enjoy it, while you can.
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Because before too
long it's all gonna be
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a thing of the past
and so it's gonna be a
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distant memory.
Keep those arms up, hands
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point to the
ground and shoulders
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burning. Trying
level off there Megan one
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side is starting to
droop on you. Left side, there
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you go. Try to hold
mine up and yours too. Yes.
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And we're down to
our last ten seconds.
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Cindy, we're
doing okay? Burning.
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Burning, okay. And
put your arms down.
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Oh! That was good.
Okay, let's shrug, up
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and around, you
breathing hard already
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we haven't even
started aerobic part.
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Way up high, way up
high, and up, and up, and up,
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and up, and up, and up.
Now, go to the other way.
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Way up, way up,
way up, and up and up
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and up and up and
up, way up high, up,
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bring the shoulders
up towards the ears,
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and bring them
around, bring them around,
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bring them around,
and around and relax.
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Okay, good. Alright,
we're gonna start our
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leg training now.
I want you to do some
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real easy lunges at
first. And we can go
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little bit more
difficult. So, you start
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up by lunging out
and back. Lunging out and
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back, okay, keep
going. And in just a
00:09:59.12\00:10:02.73
moment we're gonna
change this to make it
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little more difficult.
I want up to get their
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legs warmed up
first. And this one also get
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as warmed up into
our aerobic training
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phase. Or we wanna
do just a little more
00:10:10.83\00:10:14.36
strength training.
And we're focusing mainly
00:10:14.39\00:10:18.13
on the three major
groups of the upper
00:10:18.16\00:10:20.38
body. More
towards the chest, the
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shoulders and the
upper back. And now
00:10:23.12\00:10:24.97
we're gonna be
focusing on the legs.
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And then we will
train aerobically,
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but right now let's start to do
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rhythmic
activity of legs and legs
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are starting to
warm up. Okay, now we're
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gonna go out with the
right leg and stay on it
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for five, down,
go down. Remember
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while I was
urging for down, up, stay
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there, down, up,
down, up, down, up,
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down, up, down,
back. Now, the left
00:10:54.95\00:10:58.09
leg. Down for
five, one and down two,
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down three, down
four, down five, step
00:11:02.61\00:11:08.58
back. Switch and
down, and down, and
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down, and down,
one more time and down,
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and back. Left side,
go right down into it.
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One, two, three,
four, and five. Back, right
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leg, down, one,
two, three, four, five,
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Back, left leg, one,
two, three, four, five.
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Back, step out, down,
one, two, three, four,
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five. Back, left
side, down, two, three,
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four, five. One
more round, right side
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down, down, three,
four, five. Left side,
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down, two,
three, four, five. Start
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stepping, don't stop.
Just go right into it.
00:12:34.14\00:12:36.63
Get those arms
swinging. This is our
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main exercise for
aerobics because it
00:12:43.14\00:12:46.55
Galvolves rhythmic
activities something
00:12:46.58\00:12:48.36
people could easily
do, if you're sitting on
00:12:48.39\00:12:51.41
a chair and you
can't get up. And do the
00:12:51.44\00:12:54.74
stepping, you can
still step. While you're
00:12:54.77\00:12:56.95
sitting on the chair.
There is no excuse not
00:12:56.98\00:12:59.11
to get some
exercise. As long as you can
00:12:59.14\00:13:01.13
still move. Movement
is exercise, little more
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arm swing. There
we go. I used to be a
00:13:04.55\00:13:11.49
track coach. So, I
got to see those arms
00:13:11.52\00:13:12.90
swinging just
right. That's better. Now,
00:13:12.93\00:13:19.18
you're looking
good. Okay, pick the knees
00:13:19.21\00:13:26.47
up little higher,
keep your speed the same
00:13:26.50\00:13:28.33
and pick the knees
up. One of the stronger
00:13:28.36\00:13:33.58
woman I have ever
had was actually a 15
00:13:33.61\00:13:36.51
-year-old girl
starting working out with me
00:13:36.54\00:13:38.63
She got strong very
quickly and she was 5
00:13:38.66\00:13:41.34
foot, 223 pounds.
And by the time she was
00:13:41.37\00:13:44.67
16. She could
bench press 215 pounds.
00:13:44.70\00:13:47.63
And I believe Cindy;
you've seen a picture
00:13:47.66\00:13:49.63
of her right? And she
wasn't all that big and
00:13:49.66\00:13:51.61
muscular. She
just had a tremendous
00:13:51.64\00:13:53.74
mental discipline
for lifting. And she
00:13:53.77\00:13:56.14
actually that one
time was rated a number
00:13:56.17\00:13:58.05
seven in the
world for women's female
00:13:58.08\00:13:59.88
bench press. Of
course just as back in
00:13:59.91\00:14:01.34
the early 80s. And she
was so strong that, the
00:14:01.37\00:14:04.96
football players
would leave the exercise
00:14:04.99\00:14:06.58
room where show up.
Could you get a soft
00:14:06.61\00:14:08.57
more boys
struggling with a 135 pounds in
00:14:08.60\00:14:11.44
the bench press. And
this little cute little
00:14:11.47\00:14:13.27
blond girl will
come and say, can I warm
00:14:13.30\00:14:15.15
up? And they would
go. Okay, let's get
00:14:15.18\00:14:17.60
down there. Like
it was nothing and so
00:14:17.63\00:14:19.92
they were get very
discourage, but the
00:14:19.95\00:14:22.17
realities, I have
seen a lot of women get
00:14:22.20\00:14:23.83
extremely strong
and in our Wellness
00:14:23.86\00:14:26.78
Program everybody
lifts weights. And
00:14:26.81\00:14:29.36
what we find, when
they do lift weights it
00:14:29.39\00:14:31.49
happens and the time,
their arms get smaller
00:14:31.52\00:14:33.78
while they are
going through the lifting
00:14:33.81\00:14:35.16
phase. Even though
they feel like, well I
00:14:35.19\00:14:37.25
can do this, my arms
are get bigger. Okay,
00:14:37.28\00:14:40.12
not pick it up. Oh!
There we go, there we
00:14:40.15\00:14:43.30
go. Let's go for
about 40 seconds just like
00:14:43.33\00:14:45.98
that. Pick in it
up, way up, way up, way
00:14:46.01\00:14:48.67
up, way up. Doing alright Megan?
00:14:48.70\00:14:55.69
No. Alright, no
problem. Cindy, okay alright?
00:14:55.72\00:14:59.00
Okay. Okay, and 20
more seconds, we're gonna
00:14:59.03\00:15:04.82
transition into
some ski jumps on side to
00:15:04.85\00:15:07.20
side. Give us little
bit of variety. And let
00:15:14.38\00:15:15.35
change over in ten
seconds. Five, four,
00:15:15.36\00:15:20.55
three, two, one. Start
up, back in forth, back
00:15:20.58\00:15:26.57
in forth little bit
faster, let's not go
00:15:26.60\00:15:28.45
bunny hop, Back in
forth, that's better.
00:15:28.48\00:15:30.26
Okay, not too
fast. Let's put the
00:15:30.29\00:15:34.18
difference
there. There we go, very
00:15:34.21\00:15:40.61
good. Good,
good, good, good, good,
00:15:40.64\00:15:51.06
side-to-side,
side-to- side, side-to-side,
00:15:51.09\00:15:54.08
there we go. Let
side- to-side. Okay, 20
00:15:54.11\00:16:02.19
more seconds to
that, and we will go back
00:16:02.22\00:16:04.03
into our
stepping again, fine stay
00:16:04.06\00:16:06.86
together. Do that
what create a little
00:16:06.89\00:16:11.41
challenge there.
Good, good, good.
00:16:11.44\00:16:17.80
Okay, and
transition back into stepping.
00:16:17.83\00:16:22.76
Little bit higher now.
Okay, pick it up, let's
00:16:22.79\00:16:31.82
trying to breathe
little harder, arm swing,
00:16:31.85\00:16:33.62
arm swing, arm
swing, there we go,
00:16:33.65\00:16:35.25
that's better. Got
a keep it all together
00:16:35.28\00:16:37.90
here, keep it
all together. We got
00:16:37.93\00:16:45.05
about four and half
minutes of intensive
00:16:45.08\00:16:47.85
aerobic exercise and
then we will go it into
00:16:47.88\00:16:51.03
our cool arm phase.
You're gonna make it Megan?
00:16:51.06\00:16:54.51
No. So, you're runner
you said.No. Up already run.
00:16:54.54\00:16:58.14
A mile.Two. Two
miles. How about you Cindy?
00:16:58.17\00:17:03.40
I allergic to running.Are
you allergic to running?
00:17:03.43\00:17:06.25
Okay. Go walk. Okay.
Fast. Walk fast, alight.
00:17:06.28\00:17:11.14
Okay, then let's do that
then as walk little faster.
00:17:11.17\00:17:14.47
Oh! Yeah, somebody get
up. Okay, let's go into
00:17:14.98\00:17:24.20
some side steps, ready
to the left. Right, left,
00:17:24.23\00:17:29.04
right, left, right,
left, right, left, hands on
00:17:29.07\00:17:35.63
the hips, right, left,
right, left, right, left,
00:17:35.66\00:17:41.11
right, left, right,
left, right, left, let's stay
00:17:41.14\00:17:46.95
together, right, left,
right, left, right, left,
00:17:46.98\00:17:51.68
right, left, right,
left, bend the legs, left,
00:17:51.71\00:17:57.01
right, left, right,
left, right. Bend the knees,
00:17:57.04\00:18:01.90
bend the knees,
there we go. Makes a little
00:18:01.93\00:18:05.91
bit tougher. Okay.
Okay, next to the lot
00:18:05.94\00:18:08.99
tougher. There we
go, looking good. Side
00:18:09.02\00:18:14.08
back in forth. And
left and right, left, right,
00:18:14.11\00:18:25.47
bend the knees, right,
left, right, left, right,
00:18:25.50\00:18:30.71
left, right, left,
right, left, right, left, right,
00:18:30.74\00:18:37.38
left, right, 15
more seconds and back to
00:18:37.41\00:18:41.85
stepping. And down
to five and four, three,
00:18:41.88\00:18:52.21
two, one, step.
Very good ladies, nice
00:18:52.24\00:18:58.00
trisection,
alright. Doing great, okay,
00:18:58.03\00:19:03.86
swing those arms.
Could you warmed out, Megan?
00:19:03.89\00:19:09.57
Yep. How about you?
Umm! Umm! How about you?
00:19:09.60\00:19:14.24
I'm doing okay,
thank you. I get bad times
00:19:14.27\00:19:25.12
in. So, then why don't
you do in it all? Well,
00:19:25.15\00:19:26.44
because I'm trying
to instruct at the same
00:19:26.47\00:19:27.96
time. Makes a little
bit difficult. So, for
00:19:27.99\00:19:37.71
you ladies, don't be
afraid to getting their
00:19:37.74\00:19:39.23
pump some weights
because well we fine
00:19:39.26\00:19:41.95
of course this as
people getting older,
00:19:41.98\00:19:43.71
they are losing
strength. In fact, when
00:19:43.74\00:19:46.95
a person gets older
by the time they're 75,
00:19:46.98\00:19:50.01
two thirds of all
women can no longer
00:19:50.04\00:19:52.95
for ten pounds over
their head. And that's
00:19:52.98\00:19:55.21
really sad
because what is that mean
00:19:55.24\00:19:56.77
practically.
That means they can no
00:19:56.80\00:19:58.55
longer, carry
their own groceries, they
00:19:58.58\00:20:00.81
can pick up her
grandchild. And what
00:20:00.84\00:20:02.95
it really means, is
when they fall on the
00:20:02.98\00:20:04.31
floor, they can't
get back up. And even to
00:20:04.34\00:20:07.10
their mentally
sound often times they end
00:20:07.13\00:20:09.15
up a nursing homes,
why? Not because our
00:20:09.18\00:20:11.50
mentally unable to
continue on. They're
00:20:11.53\00:20:14.51
physically too weak
to keep going. And so
00:20:14.54\00:20:17.10
when we have come,
women coming to our
00:20:17.13\00:20:18.94
program. I know, one
of staff, who is in her
00:20:18.97\00:20:21.32
70's could all
need curl, five pound
00:20:21.35\00:20:24.45
dumbbell, I tear
her that. We start there
00:20:24.48\00:20:26.47
about 2 pick and
cheerios, but she is
00:20:26.50\00:20:29.24
gone stronger to
the point were she can
00:20:29.27\00:20:30.83
now take 20 pound
dumbbells and do 20
00:20:30.86\00:20:34.04
curls with it. And she
is in her 70's, but the
00:20:34.07\00:20:36.87
beauty of it, she
also was osteoporotic and
00:20:36.90\00:20:39.55
in the past year so,
her bone density has gone
00:20:39.58\00:20:42.33
up four percent.
Now, that's pretty
00:20:42.36\00:20:44.13
incredible for
women in her 70's to act
00:20:44.16\00:20:46.40
should be adding
bone density to her
00:20:46.43\00:20:47.95
bone mature, that's,
that's exciting. Okay,
00:20:47.98\00:20:51.46
okay, pick it up, pick
it up, pick it up, pick
00:20:51.49\00:20:52.89
it up, not for this
talking stuff. Okay,
00:20:52.92\00:21:03.79
ski jumps side-to-
side, go. We almost
00:21:03.82\00:21:06.88
done. I wonder you
like to be, have a ponytail
00:21:06.91\00:21:18.99
that flip around
my pat when you jump
00:21:19.02\00:21:20.39
back in forth. I
guess, I will never know
00:21:20.42\00:21:22.32
really. I missed my
chance. Actually I did
00:21:22.35\00:21:30.24
have shoulder length
hair one time, but not
00:21:30.27\00:21:31.88
quite that all. Move it
faster, left, right, left,
00:21:31.91\00:21:42.37
right, left, right,
left, right, left, right, 40
00:21:42.40\00:21:45.05
more seconds,
good. Now, at the end of
00:21:45.08\00:21:49.71
this, we're gonna
get back into our steps.
00:21:49.74\00:21:51.09
And we're gonna be
going into the cool
00:21:51.12\00:21:53.47
down phase. So,
that's sound good, Cindy?
00:21:53.50\00:21:56.44
Yes. Alright, you
ready to cool down, Megan?
00:21:56.47\00:21:59.63
Yes. Okay. 20 seconds so, come
00:21:59.66\00:22:05.13
on. Sprint through
the finish line, let's go.
00:22:05.16\00:22:08.15
We having a good
workout. And we're
00:22:08.18\00:22:18.92
down to our last
five, four, three, two, one,
00:22:18.95\00:22:23.69
step, step, step.
Don't stop, step. Slowly
00:22:23.72\00:22:30.19
now, slowly.
We're cooling down, what
00:22:30.22\00:22:33.63
we doing now is
allowing our legs.
00:22:33.66\00:22:35.64
Well, that's not,
go that slow. We're
00:22:35.67\00:22:40.75
letting our legs,
help our heart to continue
00:22:40.78\00:22:42.89
circulating blood up
to it. It helps to Venus
00:22:42.92\00:22:46.52
blood flow, back up
to the heart, if you
00:22:46.55\00:22:48.93
just stop up
abruptly, you're creating a
00:22:48.96\00:22:51.24
stress on the heart.
So, that's why it is not a
00:22:51.27\00:22:53.89
good idea, if you're
playing basketball or
00:22:53.92\00:22:55.84
rocket ball or
something like that,
00:22:55.87\00:22:57.56
just to stop all
the sudden and say okay,
00:22:57.59\00:22:59.42
I'm done. You
better off to keep walking,
00:22:59.45\00:23:01.38
keep moving to
allow your body to have a
00:23:01.41\00:23:03.64
chance to cool
down. Because people can
00:23:03.67\00:23:09.57
have a cardiac of
episode, they if they
00:23:09.60\00:23:12.19
just workout
harden and then stop up
00:23:12.22\00:23:13.86
abruptly. In order to
be tragedy. It could be
00:23:13.89\00:23:17.69
avoided. Okay, nice
deep breathe. Into the
00:23:17.72\00:23:23.66
nose, out to the
mouth. Breathe deep,
00:23:23.69\00:23:26.43
are you alright? I'm
good. Okay, when I said,
00:23:26.46\00:23:35.90
relax I didn't mean dummy relax.
00:23:35.93\00:23:39.16
Oh! That's right.
Even my leg would know.
00:23:39.19\00:23:42.32
Okay, breathe,
nice and deep. Get the
00:23:42.35\00:23:48.88
oxygenated blood go
into your body, okay.
00:23:48.91\00:23:54.24
So, it down
little more. We down to
00:23:54.27\00:23:55.81
our last 30
seconds. And then we will
00:23:55.84\00:23:59.94
stretch out. And then
we will be all of done,
00:23:59.97\00:24:04.84
Megan. Okay, we
down to our last 10
00:24:04.87\00:24:14.35
seconds. Nice and
easy. You gals have
00:24:14.38\00:24:19.33
done great. Okay,
I'm gonna have you use
00:24:19.36\00:24:25.53
me for a wall,
put yours hand on my
00:24:25.56\00:24:28.26
shoulder, and
going get a hold of your
00:24:28.29\00:24:30.47
ankle. Now, most
people can't do this,
00:24:30.50\00:24:34.35
okay. So, in fact
Cindy why don't you
00:24:34.38\00:24:39.56
just grab to hold
your apparent leg? So, that
00:24:39.59\00:24:41.83
they can see what
that would look like. So,
00:24:41.86\00:24:43.93
some people especially like when
00:24:43.96\00:24:45.24
they come to our
Wellness Program.
00:24:45.27\00:24:46.40
You can put your
hand on me, there is
00:24:46.43\00:24:47.98
not a problem, but
a lot of people when
00:24:48.01\00:24:49.49
come out our
Wellness Program, they can't
00:24:49.52\00:24:50.95
get all the way of
their ankle and so they
00:24:50.98\00:24:53.24
need to feel
good doing that. Like,
00:24:53.27\00:24:54.63
if they saw this,
they go wow! How much
00:24:54.66\00:24:56.28
suppose to do that,
okay. Alright switch.
00:24:56.31\00:24:59.63
I think you do
this every now and then.
00:24:59.66\00:25:05.01
Yeah, I did. Okay, now could you
00:25:05.04\00:25:07.28
do that right when
you're first started?
00:25:07.31\00:25:08.89
No. Okay. No. So,
feel good. It does.
00:25:08.92\00:25:13.10
Okay, up tare me
apart. Okay, go and
00:25:13.13\00:25:19.76
relax. Let's stretch
the inside the thigh. Let
00:25:19.79\00:25:22.60
step out the side.
And keep your this leg
00:25:22.63\00:25:26.38
bent. This is leg
is straight, stretch it
00:25:26.41\00:25:29.00
inside. Alright,
and now switch over the
00:25:29.03\00:25:37.28
other way. Left leg
straight, right leg is
00:25:37.31\00:25:40.23
bent. Stretch the
inside to left thigh.
00:25:40.26\00:25:42.04
Okay, good. Now,
we're gonna step out
00:25:42.07\00:25:51.56
with our left
leg. We're gonna up on
00:25:51.59\00:25:53.11
the heel. Back leg
is bend, lean forward,
00:25:53.14\00:25:56.82
chest up, stretch
the back, back of the
00:25:56.85\00:25:59.40
hamstring there.
Very good, Cindy you look
00:25:59.43\00:26:07.72
like, you've done
this one before every
00:26:07.75\00:26:10.00
morning, okay. Switch
over and forward. Stretch you
00:26:10.03\00:26:23.26
know, just help us
to finish that cool down
00:26:23.29\00:26:24.90
phase. Okay, relax.
Okay, let's put the left
00:26:24.93\00:26:30.29
foot back. Press up
down to the floor. The
00:26:30.32\00:26:35.78
right leg is bent,
lean forward, chest is up.
00:26:35.81\00:26:39.16
Okay, and switch,
press it heel to the
00:26:39.19\00:26:50.85
ground. And that should be good.
00:26:50.88\00:26:59.33
Alright, ladies, thanks a lot.
00:26:59.36\00:27:02.64
When women gets
strong, they fell so
00:27:02.67\00:27:06.77
much better, they
feel much more capable
00:27:06.80\00:27:09.30
and taking care
themselves and doing
00:27:09.33\00:27:11.15
basic things for
themselves and it just
00:27:11.18\00:27:13.58
make some feel
good physically. I know,
00:27:13.61\00:27:15.88
when I trained women, they find
00:27:15.91\00:27:17.46
themselves getting
so much stronger and
00:27:17.49\00:27:19.23
small at the
same time. Back in my
00:27:19.26\00:27:21.64
athletic club days,
I actually had a women
00:27:21.67\00:27:23.22
gain 20 pounds and
two dress sizes. And
00:27:23.25\00:27:27.11
when really comes
down to it. And that's
00:27:27.14\00:27:28.48
what it really
matter is, is not so much,
00:27:28.51\00:27:30.76
how much you
weigh, but how you look.
00:27:30.79\00:27:32.57
What dress size
you in, what your
00:27:32.60\00:27:34.83
measurements
that's the important thing
00:27:34.86\00:27:36.54
because muscle is
gonna be much denser
00:27:36.57\00:27:39.81
than fat. And so you
can take three pounds
00:27:39.84\00:27:43.06
of fat and that
will equal the size or
00:27:43.09\00:27:46.59
weight as far as
one pound of muscle. So,
00:27:46.62\00:27:48.67
fat is three time
of size. Excuse me, I
00:27:48.70\00:27:51.09
said that wrong. One
pound of fat is three
00:27:51.12\00:27:53.61
times of size over
pound of muscle. And
00:27:53.64\00:27:55.83
so fat is gonna take
up more space, muscle is
00:27:55.86\00:27:58.90
gonna be much
more condense, but you
00:27:58.93\00:28:00.50
again, you want to
do it for right reason.
00:28:00.53\00:28:02.03
You don't wanna
trained for vanity
00:28:02.06\00:28:03.04
purposes. You want
to make yourself look
00:28:03.07\00:28:05.19
good to glorify
God. And that's the thing
00:28:05.22\00:28:07.73
this most
important, and that's why we
00:28:07.76\00:28:09.30
always
encourage people on Body &
00:28:09.33\00:28:10.84
Spirit to claim
their promise, we do in
00:28:10.87\00:28:12.66
Philippines 4:13,
which states, I can do
00:28:12.87\00:28:15.49
all of things to
Christ, which strengthens me.
00:28:15.52\00:28:17.57
God bless you, we
will look forward to
00:28:17.60\00:28:19.59
see you next time on
Body & Spirit Aerobics.
00:28:19.62\00:28:21.98