The following program
is designed to demonstrate
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simple workouts that you
can use to improve your health.
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Be sure to consult your
physician before beginning
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any exercise program.
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Have you ever want to
exercise, but simply lack
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the motivation. That's
we're gonna talk about next
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on Body and Spirit Aerobics.
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Hello, I am Dick Nunez
Wellness Director of the
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Black Hills Health
and Education Center.
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Welcome to Body
and Spirit Aerobics.
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Have you ever got up
in the morning and looked
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in the mirror and
thought hmm I need a change
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of lifestyle, but
motivation is sadly lacking
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when it comes to changing
your diet and getting into
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a regular
exercise program. Well,
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we're gonna talk about that
as we get into our exercise.
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Helping me out today
will be Richard and Cindy.
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We're gonna start by
loosening up and while we're
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gonna do that, is we just
gonna reach out the right,
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now reach for the left
and then out with the right,
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and now with the left,
and now with the right,
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and left, and right, and
left. We're just warming up,
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and right, and
left, and right, and left,
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reach out and reach, and
reach, and reach, and reach.
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So, its feel kind a good
and reach, and reach, and reach,
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and reach, reach out and
stretch, and reach, and reach,
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five more each way, and
there is 2, and 3, and 4, and
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5.Okay, squeeze your
hands together and then turn
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and press them out,
draw back in, and push out,
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and back and push, and
back. Keep your tension
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on your hands the whole
time. The harder you push,
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the more benefits
you get, and press.
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We're gonna start out by
doing a little bit of upper
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body work and then as we
get into our aerobic training,
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I'll start talking
to you about motivation;
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hopefully will help
somebody today, and press out
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and back, press out and
back, press out and back,
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and press and
back, and press and back,
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and press and
back, and press out.
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Let's go 3 more
times, and push and back,
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and push and back.
Okay, let's go up and down,
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and up and down, press up
and down, and up and down,
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push up and
down, and up and down.
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Five more, down, press up
and down, and up, last two,
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push up and down,
last one up and down.
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Okay, hands behind the
head, push the elbows back,
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stretch your chest and
now you give yourself a nice
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good morning hug. Pull
the shoulder blades apart,
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okay and relax. Hands
behind the head again,
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push back and one more
time, give yourself a hug,
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okay, good. Alright, for
our back we're gonna get our
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feet apart little wide
and shoulder width, bend your
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knees slightly,
bend over at the waist.
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Have your chest up,
reach out, pull back into you
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and then reach, and pull
and reach, and pull and reach.
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Squeeze your shoulder
blades together and then
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push them out as far as
you can, together and out,
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together and
out, together and out.
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Bend over just little more
Cindy, there you go and out,
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and pull and
out, and pull and out.
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Squeeze your
shoulder blades back and out,
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and squeeze and out, and
pull and out, and pull and out.
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Five more times and out,
2 and out, and 3 and out,
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2 more, pull, and pull.
Okay, stand up, reach up
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and we're gonna pull down
like this and reach back up,
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and pull and up, again
we're working on pulling
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our scapula together,
each time pull and up,
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and pull and up, pull,
reach up, and pull and reach,
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and pull and reach, and pull
and reach, and pull and reach,
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and pull and reach,
and pull. Five more times,
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pull and reach, pull
and reach, pull and reach,
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our last two and pull,
good. Alright, let's get
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the arms out to side,
we're gonna do some arm circles.
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But today we're gonna
walk them into the middle
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as we do them. So, you
churn the air and coming close
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together. Okay, now
let's reverse the direction
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and go back out. Arm
circles are good way to get
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a good shoulder
workout. Okay, back in the other
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way, but if you have to
put your arms down and rest
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just a little bit. That's
alright too for those at home
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of course Richard and
Cindy don't get that luxury.
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Now, I don't
say go back out yet,
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I would stay with that command.
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That's why I'm
standing in the middle here;
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okay now let's go
back out the other way.
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Okay, we're turning
them out, turning them out,
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turning them out.
Okay, now we back out,
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now we're gonna turn
them forward and walk
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them back in again.
Okay, now let's rotate
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at the other way and
work our arms back out.
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Okay and let's
hold it right there,
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this is a good part Richard.
This will put a big smile
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on your face, we're
gonna hold it for one minute.
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How you're doing
Cindy? Fine. Fine,
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good, I'm doing fine
too, thanks for you're asking.
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Okay, we're at 15 seconds;
you should start to feel
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the burns starting
to creep in about now.
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That was in a firm, I guess.
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Yeah. Yeah, okay and so
like I've said many times.
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If you have to
drop your arms at home,
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do so and then put
them right back up as soon
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as you can. When the
lactic acids starts building up,
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if you put your arms
down, you will get 50 percent
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of your strength back in
just two seconds and that
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lactic acid will
immediately start running
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it's way back to the
liver and comeback into the body
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as glucose again, where the
liver converts the lactic acid
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back into glucose. So,
it's really an incredible system
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we have, down to
our last five seconds,
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4, 3, 2, 1 and relax. Now,
let's roll the shoulders back.
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You may not have
heard that at home,
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but Cindy gave a big
sigh of relief when we put
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our arms down.
Okay, way up and around,
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up and around, up and around.
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Alright, let's go the other
way, rolling shoulders feels
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really good after doing
a hard shoulder workout.
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At least I like it. How
does it feel for you Richard?
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It's working. It's working.
Okay let's go five more,
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1 and 2, and 3, and 4, and 5.
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Alright, let's
stretch our shoulders out,
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just put your
right arm out straight,
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and now point it over to
the left as far as you can.
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Reach up with your
left hand, behind the elbow
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and give it at steady
pull. Don't reap on it,
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make it steady, hold it.
We're gonna hold for about 15
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seconds. Should
just feel stretch, it
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should not be uncomfortable.
Stretching is not designed
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to try and make your
joints so they hyperextend.
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If you hyperextend your
joint then it becomes weaker.
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Okay, left arm out,
point over the right,
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put your right hand behind
the left elbow and give it
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a good pull. Okay,
you are having fun yet.
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Oh! Yeah. Okay. I'm fine.
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You will in just a
moment. Okay relax.
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We're gonna do some
squats to start into our aerobic
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exercise, but
we're gonna do our squats
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with a little
modification. We're gonna do 10
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second repetitions,
okay. So, I want good form,
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cross your arms across
your chest, and get your feet
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apart just a little
more and so when you start
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your squat, the first
motion is gonna be pushing
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your hips back. But you
still keeping your chest up,
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so it's like you are
reaching your gluteus maximus
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for a chair little
bit behind you, okay.
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So, we're ready 1, 2,
3, 4, 5, 6, 7, 8, 9, down,
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down, down,
down, down, down, down.
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Okay and start back
up slowly 1, 2, 3, 4,
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5, 6, 7, 8, 9, 10, back
down, 2, 3, try and stay smooth
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4, 5, 6, 7, 8, 9, 10. Up
slow, 1, 2, 3, 4, 5, 6, 7, 8,
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9, back down, try not
to bounce on the count,
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just try and go steady
3, 4, 5, 6, 7, 8, 9, 10
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and up 1, 2, 3, 4, 5, 6,
7, 8, 9, back down 1, 2, 3,
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4, 5, 6, 7, 8, 9 and 10.
Up, 2, 3, 4, 5, 6, 7, 8, 9,
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back down 1, 2, 3,
4, hips back 6, 7, down,
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down, down, down. Up, 2,
3, 4, 5, 6, 7, 8, 9, 10 and
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down 2, 3, 4, 5, 6, 7,
try and go way down Cindy 8,
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down, down. Now, up 1,
2, 3, 4, 5, 6, 7, 8, 9, back
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down, 2, 3, 4, 5, 6, 7, 8,
9, 10 and up 2, 3, 4, 5, 6,
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7, 8, 9, back down 1,
2, 3, 4, 5, 6, 7, 8, 9, 10.
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And up just a little
bit and hold that for twenty
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2, 3, 4, 5, we're doing great
6, 7, 8, 9, 10, 1, 2, 3, 4,
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5, 6, 7, come out of
it. Stepping go ahead,
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start stepping and do it
step, step, step, very good.
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Now, we're having
fun right Richard. I bet.
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No doubt now. Now
when we do squats we wanna
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make sure the knees
stay over the feet and both
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of our participants
were doing it very well,
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very important to do
that. Otherwise if you shut,
00:13:21.44\00:13:24.34
shoot your knees
out past your feet,
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then you can start
irritating your knee and
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that's why it's important
to sit back into the squat
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that allows you to get
in proper form and then
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you just try and
keep your chest up.
00:13:33.34\00:13:34.65
Now, we're getting
into the Aerobic part.
00:13:37.13\00:13:38.27
So, we'll start talking about
motivation here a little bit.
00:13:41.14\00:13:43.99
Motivation is really
comes down to discipline. Often
00:13:44.80\00:13:47.22
times you think of
discipline is a bad word because
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when we're disciplined
as a child we feel like,
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oh! we are in
trouble, but for the parent,
00:13:53.28\00:13:55.09
when you discipline a
child, what you really trying
00:13:55.74\00:13:57.41
to do is teach them
lessons, so they won't make the
00:13:57.44\00:14:00.16
same mistakes again and
so when you take the word
00:14:00.19\00:14:02.93
discipline. It is from the
same route word is disciple
00:14:02.96\00:14:06.16
and if somebody says.
I'm discipline when it comes
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to exercise.
What are they saying?
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They're saying I'm
gonna do it, I'm motivated,
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nobody is gonna
have to twist my arm.
00:14:13.65\00:14:15.77
Okay, let's pick it up just
a little bit and in our society
00:14:16.90\00:14:21.33
today we see a
great lack of motivation
00:14:21.36\00:14:23.39
and discipline especially
amongst our youth because
00:14:23.42\00:14:26.27
they too busy wanting
to watch the television
00:14:26.30\00:14:28.50
or play on their
computers and so forth,
00:14:28.53\00:14:29.96
and there are so many
people out there trying
00:14:30.54\00:14:31.80
to make a fast dollar
and that becomes their main
00:14:31.83\00:14:34.18
motivation. And
that motivation shouldn't
00:14:34.21\00:14:36.16
be about money, it
should be about serving God
00:14:36.19\00:14:38.45
and using our abilities to
our fullest. How are we doing?
00:14:38.48\00:14:43.38
Alright. Okay let's transition
to a different movement,
00:14:44.14\00:14:47.92
hands on the hips.
Let's step back with the left,
00:14:47.95\00:14:50.15
comeback in, back
with the right, back in,
00:14:51.37\00:14:53.43
step back with the left
and right, and left and right,
00:14:53.46\00:15:00.08
and left and right, and left
and right, and left and right,
00:15:00.33\00:15:08.77
and left and right, and left
and right, and left and right,
00:15:08.80\00:15:17.36
and left and back,
and left and right.
00:15:17.39\00:15:22.88
Step back, step back,
and back, and back, and back,
00:15:24.18\00:15:30.11
step back, step back, and
back, step back, and back,
00:15:31.18\00:15:37.34
step back, and back, and
left and right, left, right,
00:15:38.37\00:15:45.52
10 more seconds and left
and right, left and right,
00:15:46.75\00:15:51.00
and 3, 2, 1. Go back in
your step. Another aspect
00:15:52.05\00:16:01.91
of motivation is
nobody can do it for you.
00:16:01.94\00:16:04.80
The Bible tells us
to workout our salvation
00:16:05.69\00:16:07.60
with fear and trembling.
One time, we had a couple
00:16:07.63\00:16:11.26
of sisters come to
our wellness program.
00:16:11.29\00:16:12.71
One was extremely fit,
one was just the opposite
00:16:12.74\00:16:15.33
and the one that was not
very fit was very overweight,
00:16:16.27\00:16:18.48
severe diabetic to the point
where they're gonna cut her
00:16:18.51\00:16:20.74
legs off. In last
desperate attempt to help her,
00:16:20.77\00:16:23.65
the fit sister paid for
both of them to come out
00:16:23.68\00:16:26.12
to our wellness
program. Within three days,
00:16:26.15\00:16:28.55
the unfit sister had
her glucose drop 88 points,
00:16:28.58\00:16:32.35
the fit sister was thrilled,
and so was the unfit sister.
00:16:33.23\00:16:35.73
She went up to call
her husband and told him
00:16:35.76\00:16:38.19
the good news and
said I miss you and he said
00:16:38.22\00:16:40.98
well come home then.
And so she started packing
00:16:41.01\00:16:44.17
her bags to go home
and the fit sister goes,
00:16:44.20\00:16:46.29
what are you doing.
Well, my husband misses me,
00:16:46.32\00:16:48.89
so I'm going home and
she said all is you told him
00:16:48.92\00:16:51.67
is you missed him and he
replied just to come home
00:16:51.70\00:16:54.33
then, and she said how do
you know that. Well, because
00:16:54.36\00:16:56.66
I know him and that's just
the way he is and so the fit
00:16:56.69\00:16:59.59
sister being beside
herself called the husband
00:16:59.62\00:17:01.94
and said look my sister,
your wife is doing so well.
00:17:01.97\00:17:05.94
Let's keep her here and he goes,
00:17:05.97\00:17:08.01
if she wants to go come
home let her go and he said
00:17:08.04\00:17:10.15
well look, and she said
look. I paid for the program,
00:17:10.18\00:17:12.97
you come and take my place,
you're my treat and he said
00:17:13.66\00:17:16.40
no and she said why.
Because that's a health place
00:17:16.43\00:17:19.51
and I'm not interested
in getting healthy he said
00:17:19.54\00:17:22.47
and finally the sister
pleaded she said don't you
00:17:22.50\00:17:25.73
understand there if my
sister, your wife leaves here.
00:17:25.76\00:17:28.96
She could die and the
husband said I don't care.
00:17:28.99\00:17:33.96
There was nothing else she
could say, so the unfit sister
00:17:34.86\00:17:37.56
climbed in her car and
go away and the fit sister
00:17:37.59\00:17:40.36
came up to me and said now
what do I do and I said well.
00:17:40.39\00:17:43.27
Now, you have a
reason to stay because
00:17:43.30\00:17:45.30
now you have stress and
she goes that's right why
00:17:45.33\00:17:48.02
should I let her back, I
wanting to help herself get
00:17:48.05\00:17:51.01
in my way of keeping a
happy and healthy life.
00:17:51.04\00:17:53.86
So, we have to be motivated
and nobody can do it for us.
00:17:54.42\00:17:57.19
Okay, how we doing,
we still step in away.
00:17:58.73\00:18:00.71
Alright, let's pick
it up just a little bit.
00:18:00.74\00:18:02.38
I know that's kind of sad
story, but definitely proves
00:18:08.01\00:18:10.00
a point, you know. That's right.
00:18:10.03\00:18:11.75
Of course there is a
lot of ledge we know,
00:18:13.44\00:18:14.88
you can lead a horse to
water, but you can't make a
00:18:14.91\00:18:17.05
drink, what we're
gonna say Richard.
00:18:17.08\00:18:18.20
A loving
husband. A loving husband,
00:18:18.23\00:18:20.23
that's right. Okay,
we're gonna do some side steps,
00:18:20.26\00:18:23.44
let's go to our
left and step, and step,
00:18:23.47\00:18:26.89
and together step,
step, step, step, step.
00:18:26.92\00:18:33.02
Okay, let's bend the
knees, by bending the knees
00:18:33.27\00:18:34.33
we put more
stress upon the thighs.
00:18:39.09\00:18:42.02
Make a little bit
tougher movement or maybe
00:18:42.05\00:18:46.38
you notice that. Yeah.
00:18:46.41\00:18:47.91
Okay, starting to get
warm yet Richard. Yeah.
00:18:47.94\00:18:53.85
Okay, Cindy. I'm fine
You're fine, okay we will
00:18:54.68\00:18:58.90
work a little
harder then. Thanks Cindy.
00:18:58.93\00:19:02.46
That's what you call
teamwork. Okay bend the knees.
00:19:02.49\00:19:12.35
Keep working on,
keeping those bend,
00:19:13.23\00:19:14.28
right, left, right, left
right, left, right, left,
00:19:17.22\00:19:25.25
right, left, right,
left, right, left, right, left,
00:19:25.28\00:19:33.46
right,left, right, left,
right, left, right, left.
00:19:34.23\00:19:37.95
Ten more 1 and 2, 3, 4, 5,
6, 7, 8, 9, back into your step,
00:19:38.82\00:19:55.51
very good. Okay, let's
try and lift the knees high.
00:19:57.27\00:20:01.29
Richard you got this
marching motion down, very good.
00:20:05.60\00:20:11.14
That's one of the
reason why personal trainers
00:20:13.69\00:20:15.01
are so popular
nowadays because people lack
00:20:15.04\00:20:17.19
the motivation to get
into an exercise room and do it
00:20:17.22\00:20:20.12
themselves and so it
helps them to be accountable
00:20:20.15\00:20:23.01
if somebody there
to waiting for them,
00:20:23.04\00:20:25.15
to help them get
through their phases.
00:20:25.18\00:20:27.27
It helps. It helps, in
fact I trained Richard. Yeah.
00:20:28.79\00:20:31.77
And I try and help
him stay motivated. Yeah.
00:20:33.19\00:20:35.41
And of course, lot of that
from a trainer point of view.
00:20:37.01\00:20:39.02
I have to be motivated
myself, so if I didn't workout
00:20:39.05\00:20:42.28
myself in a virtue
no I didn't workout.
00:20:42.31\00:20:44.09
You probably would look
for a different trainer,
00:20:44.12\00:20:45.82
I would imagine. It could be.
00:20:45.85\00:20:48.33
Okay, keep stepping up.
That's why I feel it's really
00:20:50.60\00:21:00.03
important when we go to Church,
00:21:00.06\00:21:01.92
we wanna know that
our minister is motivated
00:21:01.95\00:21:04.94
for what's going on
there. Because that makes
00:21:05.61\00:21:07.22
a big difference, how
motivated the minister is,
00:21:07.25\00:21:09.49
how motivated the
Church will be. But then again,
00:21:09.52\00:21:12.04
if we have motivated
church the minister will then
00:21:12.07\00:21:14.16
motivated. So, it's easy
to point fingers at somebody
00:21:14.19\00:21:17.24
else and go well they
are not motivated well.
00:21:17.27\00:21:18.85
You can't worry
about the next person,
00:21:18.88\00:21:21.23
I was like worry about is me.
Okay, step it up little more.
00:21:21.26\00:21:25.78
Okay we're gonna step
hard for the next minute
00:21:33.20\00:21:35.20
and a half and then we
will start cooling down Richard.
00:21:35.23\00:21:39.98
Okay. Alright,
that's sound good.
00:21:40.72\00:21:41.92
That put a twinkle in
your eye Richard. Okay,
00:21:43.70\00:21:45.48
let's step it up,
step it up, pump the arms.
00:21:46.25\00:21:49.23
There we go pump it and
pump. One of the greatest
00:21:50.71\00:22:02.37
things we can hear
when we work people out
00:22:02.40\00:22:04.45
is tell me what I need
to do and I would do it.
00:22:05.30\00:22:07.95
That motivation they,
when somebody comes out
00:22:09.06\00:22:11.56
to our wellness
program if they are the smoker
00:22:11.59\00:22:14.47
and they wanna quit
smoking. My first question is,
00:22:14.50\00:22:17.04
do you want to
quit? And if they say no.
00:22:17.07\00:22:19.41
Well, then you really
can't do anything to help him.
00:22:19.44\00:22:21.89
If they say maybe, well
then maybe we can help you.
00:22:22.43\00:22:24.47
But when they finally
say yes I want to quit,
00:22:25.24\00:22:26.83
then we can finally
say yes, we can help you.
00:22:26.86\00:22:29.15
But we got to have the
motivation. Alright, keep
00:22:29.18\00:22:31.62
stepping, way up and
way up, down to our last
00:22:31.65\00:22:37.64
20, step, step, step,
step, step, step, step, and down
00:22:37.67\00:22:47.85
to our last 10
Richard, finish line common.
00:22:47.88\00:22:50.32
Alright, Richard is
gonna feel old college style.
00:22:50.35\00:22:55.01
Okay and slow it down
and start walking slower,
00:22:55.04\00:22:59.76
still keep the knees
coming up and let's just do it
00:23:00.33\00:23:01.87
slower. That's good
perfect, keep the arms swinging,
00:23:01.90\00:23:08.43
there we go. By
getting the arms swinging too,
00:23:08.46\00:23:11.68
we get more total
muscle movement that's why
00:23:11.71\00:23:14.80
there is lot of machines
out there that are designed
00:23:14.83\00:23:17.94
to work both lower and
upper body like a lot of the
00:23:17.97\00:23:21.13
elliptical machines
that are popular to have an
00:23:21.16\00:23:24.07
upper body mechanism
to go along with the lower
00:23:24.10\00:23:25.96
body or rowing is
an excellent exercise.
00:23:25.99\00:23:28.90
Because it's brings in
so many muscles and when
00:23:28.93\00:23:33.17
you're swinging the
arms if you want to use hand
00:23:33.20\00:23:35.40
weights at
home, you can do that.
00:23:35.43\00:23:36.78
Just never put
weights on your ankle,
00:23:36.81\00:23:39.09
while you're doing your
exercise because that will be
00:23:39.12\00:23:41.33
pulling on your knee,
every time you lift your leg
00:23:41.36\00:23:44.21
up and can be start,
it could start to cause
00:23:44.24\00:23:46.19
some knee problems. So,
you can use them in your hands,
00:23:46.22\00:23:49.67
put them on your wrist, but
don't put them on your ankles.
00:23:49.70\00:23:52.44
Okay and let's slow it
down a little bit more.
00:23:56.04\00:23:58.54
The only thing we're
doing here is we're keeping
00:23:59.85\00:24:01.56
the legs moving. So, they
will act as a secondary pump,
00:24:01.59\00:24:04.50
pushing the venous
blood back up to the heart.
00:24:04.53\00:24:06.54
So, we're not gonna put it
a large demand on the heart.
00:24:07.25\00:24:10.06
You can have
somebody who is extremely fit,
00:24:11.35\00:24:12.93
but if they can still have
bad arteries and if they stop
00:24:13.99\00:24:16.75
suddenly after a hard
exercise, that can be the last
00:24:16.78\00:24:20.25
thing to do. So, very
important to cool down.
00:24:20.28\00:24:24.37
If you're a basketball
player or racquetball player
00:24:25.39\00:24:27.77
or tennis player after
you're done with your match
00:24:27.80\00:24:30.55
or your game, take a
little walk. Let your body
00:24:30.58\00:24:33.06
cool down that way just
don't go sit on the floor.
00:24:33.09\00:24:35.11
Okay, we're down to
our last 20 seconds,
00:24:38.03\00:24:39.62
Cindy you're
gonna make it. Oh! Yeah.
00:24:40.41\00:24:41.68
Okay, good, Richard
we're got that nice glow like
00:24:42.29\00:24:45.82
you usually do. Yeah.
00:24:45.85\00:24:46.99
Richard has very
efficient cooling system,
00:24:47.98\00:24:50.30
means he sweats easily.
Okay and let's just calmly
00:24:51.59\00:25:01.11
do some nice little
side steps, go left, okay
00:25:01.14\00:25:04.76
and right. Just real
easy, real easy, let's go about
00:25:04.79\00:25:18.56
10 mores seconds
worth, nice and relaxed.
00:25:18.59\00:25:24.26
Very good, okay now
let's do some turns, and turn,
00:25:29.83\00:25:36.32
and turn, and turn, and
turn, and turn, and turn,
00:25:38.92\00:25:51.95
and turn. Alright,
folks we're done, good job.
00:25:51.98\00:25:56.67
Thank you. During my
younger days when I was
00:25:56.70\00:26:01.26
involved in lot of heavy
weight lifting, bodybuilding,
00:26:01.29\00:26:03.75
power lifting and so
forth, my whole life was
00:26:03.78\00:26:06.30
obsessed with that.
My motivation was simply
00:26:06.33\00:26:09.51
for my own glory and
whenever I had a bad day
00:26:09.54\00:26:12.34
nobody dare be around
me. Because I would be so
00:26:12.37\00:26:14.87
frustrated, but years
later as I got more involved
00:26:14.90\00:26:18.82
with my Christian walk, I
totally changed my attitude
00:26:18.85\00:26:21.94
when it came to working
out. Instead of training
00:26:21.97\00:26:24.22
for my own personal glory,
I started training for the
00:26:24.25\00:26:26.93
glory of God. Now, if
I have a bad day in the,
00:26:26.96\00:26:29.73
in the workout room. I
don't worry about it because
00:26:29.76\00:26:32.42
it isn't me, I'm doing it
for God's glory and I like
00:26:32.45\00:26:35.89
what the Apostle
Paul always talks about,
00:26:35.92\00:26:37.76
that isn't he but Christ
who lives through him and so
00:26:37.79\00:26:40.71
when we exercise
that's what we need to be
00:26:40.74\00:26:42.76
focused on. I find it
sad, when I see people get bit
00:26:42.79\00:26:45.85
by the bodybuilding and
power lifting bug because
00:26:45.88\00:26:48.98
it come totally
obsessed with how they look
00:26:49.01\00:26:51.51
and how much they're
lifting and so when they ask
00:26:52.45\00:26:54.29
me about it, I said look
the first thing that I do
00:26:54.32\00:26:56.18
is change what your
motivation is. Your motivation
00:26:56.21\00:26:59.28
cannot be for self
glory, its got be to serve God
00:26:59.31\00:27:03.49
with your body, very,
very important to do that.
00:27:03.52\00:27:06.33
So, I had a 180 degree
turn on how I looked at
00:27:07.26\00:27:11.30
training and I
actually got stronger at the age
00:27:11.33\00:27:14.01
of 46. I was able to
bench press 500 pounds as
00:27:14.04\00:27:17.41
opposed to 455
back when I was 20.
00:27:17.44\00:27:19.60
I got stronger and
healthier by eating twice a day,
00:27:19.63\00:27:23.69
training just 15
minutes three times a week
00:27:23.72\00:27:26.18
and training for the
glory of God as opposed to seven
00:27:26.21\00:27:29.27
days a week, 4 hours a
day eating three pounds
00:27:29.30\00:27:31.56
of meat, gallon milk,
half dozen eggs everyday
00:27:31.59\00:27:33.77
and training for self. And
remember to claim the promise
00:27:34.66\00:27:37.29
that we always
claim here on Body and
00:27:37.32\00:27:39.27
Spirit and Body and
Spirit Aerobics and that's
00:27:39.30\00:27:41.79
Philippians 4:13,
which promises that we can do
00:27:41.82\00:27:45.35
all things through
Christ which strengthens us.
00:27:45.38\00:27:48.21
Thank you for joining us. I
hope you had a good workout.
00:27:49.20\00:27:50.99
God bless you and
we will see you next
00:27:51.44\00:27:53.26
time on Body
and Spirit Aerobics.
00:27:53.29\00:27:55.65