The following
program is designed
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to demonstrate simple workouts
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that you can use 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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How much can your
attitude affect your workout
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and your overall health?
More than you might think
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stay tune to find out more
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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If we come across
somebody with an attitude,
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it can be very difficult
and it can also affect your
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overall life, your
health, and those around you.
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We're gonna talk more
about how your attitude affects
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your workouts and your life,
as we get into our workout.
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Helping me out today
will be Jonathan and Megan.
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And we're gonna start
by just gently warming up,
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by reaching out and now
with the left and right,
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and left and right,
reach out and reach, and reach,
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twist the trunk as you do
it, reach out. Don't strain,
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we're just warming up.
You save the straining for
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later. Sounds our attitudes
are good and we're willing
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to work, and reach, and
left and right, and left
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and right, and left and
right, and left and right,
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and left and right, and
left and right, and left
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and right, five more,
there is 1, and 2, and 3, and 4,
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and 5, good. Okay, we're
gonna start our workout with
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Jonathan's favorite back
exercise. So, get down in
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like a pushup position.
But we're not doing a pushup
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right now, go and
start in the up position.
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Okay and come down
through, keep the arm straight
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and then back up, come
on down and back up, way up
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high and down. Now, way
up, stretch, okay and down,
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come way up and down, and
up, and down and up, way up,
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and down and up, and down
and up, and down, press up
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and back, down and
up, and down and up.
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We're gonna 10 more
and down, there is 1, down
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and 2, down and 3, down 4,
down and 5, down, way up 6,
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and down and 7, down
and 8, two more times and 9,
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last one, way up 10.
Okay, go and take a heave for a
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moment. That feel
good? Okay, alright.
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You're warm now
Jonathan. Oh, yeah.
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Okay, we're gonna do
some 10 second pushups.
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Jonathan, you will do
regular military style;
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Megan you will do
modified off your knees,
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10 second pushups
you done very slowly.
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Strain your body out
more. Okay hips down,
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there we go. Okay ready,
1, 2, 3, hold down Megan 4,
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5 down slow 6, 7, 8, 9,
10, up slow, no 1, 2, 3, 4, 5,
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6, 7, 8, 9, 10. Back
down, 1, 2, control the balance
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4, 5, 6, 7, 8, 9, back up
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
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and down 1, 2, 3, 4, strain
your body out, 6, 7, 8, 9,
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10. Up slow, 2, 3,
4, 5, 6, 7, 8, 9, 10.
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A down and hold, strain
your body out Megan 1, 2, 3,
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4, 5, 6, 7, 8, 9, 10,
good. You feel that one. Yeah.
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Okay, come on up
let's stretch out,
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we're gonna reach
back, let your chest stretch.
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Okay and cross
it, okay reach back.
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Let you chest stretch
and cross, pull it apart.
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Alright, arms out,
time for some arm circles,
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just bring them
around. We're doing a fairly
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intensive upper
body workout today,
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even though we just
gonna be doing this three main
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body parts. But it
still give us something to
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remember the workout
by. Now, make those circles
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bigger and then we will
be getting into our aerobic
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exercise and we're
gonna be using lunges as our
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launching point to get
our legs warmed up for more
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aerobics, okay let's go
smaller and then we will
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talk little more about attitude.
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I think all of us are
aware of what a bad attitude
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looks like. Now, we try
and avoid people with bad
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attitude. Okay, and make
them bigger, were somebody
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who is constantly negative.
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Okay and smaller. One
time, I was preaching a sermon
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and I asked how many people
like being around positive
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people. And, of
course, everybody raised their
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hands. But, we had
one person in the church,
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who was pretty negative
and every time we had board
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meeting and I
was the head elder.
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So, I was leading
out in the board meeting,
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she would crusade all
the time and then I always
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dreaded when she would
look up. Because I knew she is
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gonna have something
really mean to say and so this
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one day I'm doing the
sermon and I said how many
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of you like negative
people, her husband put his hand
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in the air and I broke
out laughing from behind the
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puppet, I wasn't
anticipating that.
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Okay, let's hold the
arms out straight and okay,
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nice and straight palms
down and you'll start to feel
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little lactic acid
building up in your shoulders
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and when you do that,
if you drop your arms for a
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moment. Then you can return
some, some of that strength
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back, like Megan drop
your arms for a moment.
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Go and drop the arms.
Okay, now comeback up into it.
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See how much
easier that made it. Yeah.
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Just for two seconds, two
seconds, you get 50 percent
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of your strength back.
No Jonathan you don't get to
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do that. Somebody is got
to hang in there with me.
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How did you that?
That's something Jesus was
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constantly working out
with people all through his time
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on earth because he was
working on their attitudes.
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Because so many people
put stumbling blocks before
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others and, Oh!!
They don't carry burdens,
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they shouldn't have to
carry. And after seeing,
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it frustrated Jesus
the most when people had
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the attitudes like that.
Okay, we're down to our last
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10 seconds. Starting to
feel it again. Yes. Okay.
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Are you? Yeah,
thank you for asking,
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okay and down. Okay,
let's roll the shoulders;
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always feels
good one stand though.
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You see when it
comes to workout attitudes,
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it's so important
because lot of times people will
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watch a hard workout
and they go oh, that looks
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horrible then Jonathan
will say, Oh! That was fun.
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They can't understand
why a hard workout is so much
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fun. Why do you
think its fun Jonathan?
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The result you will feel
for the next several hours.
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The result you feel
for the next several hours.
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Okay, now let's go
other way; way up at those
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shoulders, way up,
touch the ears. Smile Megan,
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you're having a good time.
Okay, let's go about 10 more
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that feels good, 5,
6, 7, 8, 9 and 10, good.
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Alright, let's get into a
lunge position, go out with
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your right leg and we're
gonna go, put your hands on
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your hips and do five
on that spot 1, 2, 3, 4, 5,
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now back switch to
left, 1, 2, 3, 4, 5.
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Now, back to the
right 1, 2, 3, 4, 5.
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Keep switching, when
we're doing our lunges
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we're making sure our
knee stays over our foot,
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very important. So,
you don't hurt your knee.
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If you go past your
foot, it can cause problems,
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we wanna keep our chest
up. Let's go just a little
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bit slower, you're
bouncing just a little too much,
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that's better, much
better, wanna have control.
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Little deeper Megan,
feel it work. Okay and left,
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slowly, slowly control it,
enjoy it. Okay, if you do it
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too fast; you won't get
the full enjoyment out of it.
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Okay and switch, okay
and switch, little slower.
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It's easy to get going
fast when we're doing some
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like this, we wanna
keep concentrating on,
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keeping it slow
and control, back out,
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starting to feel
yet Jonathan. Oh! Yeah.
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Megan starting
to feel yet. Yeah.
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Okay, that's but I need
to know. Okay how about the
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left, so I'm still doing
fine. So, I don't feel it
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again. Okay, we gonna
two more on each side.
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Okay and this is 1. Okay,
let's go right side again.
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Now, lunges are also an
exercise that can create
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lot of soreness so. If
you haven't been working out,
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you might want to curtail
your exercise pretty quickly
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as soon as we're done here.
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Okay let's get into our step.
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So, lunges in exercise
can be easily over done
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and so if you do that
little bit soreness the next day
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because of them, I think
you wanna do is not get a bad
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attitude and give up, but
do a few lunges the next day
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and that will help you to
bring it back around again.
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I have seen a lot
of people in my career,
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who fight us tooth and
nail when it comes to exercise
00:12:17.65\00:12:21.18
because their attitudes
are such that they just don't
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wanna do what you
are asking them to do.
00:12:23.34\00:12:25.05
But, I remember
one particular fellow,
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who actually went
through the mission cause of
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evangelism; let's step it
up a little bit. He was 63
00:12:28.36\00:12:31.98
years old, he was
wearing a neck brace.
00:12:32.01\00:12:33.92
His wife had recently
died and he was to the point of
00:12:33.95\00:12:38.49
way to commit
suicide, he was so depressed.
00:12:38.52\00:12:40.48
And as a last desperate
attempt to find some meaning
00:12:40.51\00:12:43.25
in his life, he took the
mission cause of evangelism
00:12:43.28\00:12:46.09
that was held at the
time out at the Black Hills by
00:12:46.12\00:12:48.54
Louis and Carol Torres
and while he was there he came
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up to me because exercise
was part of their routine.
00:12:53.45\00:12:56.66
We had a young couple,
who absolutely refused to do
00:12:56.69\00:12:58.73
any exercise and right
after them came this man
00:12:58.76\00:13:01.37
and he said I
don't know what I can do,
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but whatever I
can do I will do it.
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And that's the attitude
that we need and when we
00:13:06.23\00:13:08.78
started him out, we
started him out by just raising
00:13:08.81\00:13:11.29
his arms up five
times that's all I could do,
00:13:11.32\00:13:13.78
20 pounds on a pull down
five times and fives squats,
00:13:13.81\00:13:17.62
where he can only go
around about this far down
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and that was his five,
five workout and he was really
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happy with that. Okay,
we will finish that story in
00:13:22.31\00:13:24.45
just a moment. Lets go
ahead and do some side steps
00:13:24.48\00:13:26.75
now go to left and right,
bend the knees, here we go,
00:13:26.78\00:13:32.93
okay Jonathan you gonna
have to watch your speed
00:13:36.51\00:13:38.40
because you always
wanna go much faster then
00:13:38.43\00:13:41.82
anybody else I have
up here including me.
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I'll try to contain myself.
Okay, well until you get a
00:13:48.76\00:13:50.58
black shirt of your
own, you gonna have to.
00:13:50.61\00:13:52.19
Okay keep the knees
bent. Little slower,
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bend the knees
feel the legs work.
00:14:03.40\00:14:05.16
Feeling your legs Megan? Yeah.
00:14:06.21\00:14:07.84
Okay, Jonathan? Oh! Yes. Okay.
00:14:07.87\00:14:11.36
Yes, I feel mine too
thanks for asking Megan.
00:14:15.97\00:14:18.29
Now at home if you can't
bend your knees very much
00:14:25.46\00:14:28.38
while you're doing that,
that's okay, you can just do
00:14:28.41\00:14:31.17
it from the upright position.
00:14:31.20\00:14:32.90
We gonna try and take
this for another minute
00:14:40.60\00:14:43.43
and 15 seconds. You'll
also be feeling this in your
00:14:43.46\00:14:50.10
abductors and adductors
of your hip, which is also a
00:14:50.13\00:14:54.06
good thing. Up
strengthen the hips,
00:14:54.09\00:14:58.57
I have seen people
avoid hip replacement surgery
00:14:59.24\00:15:02.10
because they simply got
00:15:02.89\00:15:03.86
their legs back in shape.
00:15:03.87\00:15:04.84
A lot of problems
could be overcome with little
00:15:10.49\00:15:13.12
exercise putting
some muscle back,
00:15:13.15\00:15:15.39
where it's supposed to be.
00:15:15.42\00:15:16.48
Bend, bend the knees,
00:15:18.47\00:15:20.43
down to 30 seconds
then we're gonna back
00:15:27.83\00:15:30.21
into our step again.
00:15:30.24\00:15:31.42
Down to 20,
00:15:37.39\00:15:38.36
okay and let's
transition back into your step.
00:15:53.99\00:15:56.69
So, anyhow over the
next three months as this
00:15:59.43\00:16:01.24
fellow was doing
his workouts some
00:16:01.27\00:16:03.65
amazing things took
place in fact three months
00:16:03.68\00:16:05.66
later he was now
using 20 pound dumbbells
00:16:05.69\00:16:08.58
to do his lateral raises.
00:16:08.61\00:16:09.60
He was using 120
pounds on his pull downs
00:16:09.63\00:16:13.08
and was using a
135 pound barbell
00:16:13.11\00:16:15.62
to do 20
repetitions of deep squats.
00:16:15.65\00:16:17.98
He now that he lost
seven inches off of his belly.
00:16:18.60\00:16:21.16
And he had this
whole transformation
00:16:21.91\00:16:23.52
in fact when he
had graduation he said
00:16:23.55\00:16:25.80
I had expected to do
spiritual rejuvenation
00:16:26.00\00:16:28.51
while I was here, but I
didn't expect a physical
00:16:28.54\00:16:30.42
one but he goes I now
see how much our physical
00:16:30.45\00:16:33.21
body and our
spiritual body work together.
00:16:33.24\00:16:36.39
And so he went back to
his home in Nova Scotia
00:16:36.81\00:16:39.43
and became a Bible
worker and he was having
00:16:39.46\00:16:42.36
such tremendous
success with his Bible
00:16:42.39\00:16:44.94
working skills
they made him a pastor,
00:16:44.97\00:16:47.13
here is a
63-year-old man who had never
00:16:47.16\00:16:49.97
gone to college to take theology
00:16:50.00\00:16:52.40
and never gone through seminary,
00:16:52.43\00:16:53.68
who was ready to
commit suicide because
00:16:53.71\00:16:55.58
his wife had died,
goes through a three month
00:16:55.61\00:16:57.66
training program
get himself in shape
00:16:57.69\00:16:59.39
and because he
is sharing what God
00:16:59.42\00:17:01.16
has done for him,
he was able to become a
00:17:01.19\00:17:03.56
a minister and then
minister to other people
00:17:03.59\00:17:05.44
at the age of 63. We
serve an awesome God.
00:17:05.47\00:17:08.50
But his attitude was
right and that's the big key,
00:17:09.41\00:17:11.79
okay let spick it up.
00:17:11.82\00:17:13.05
Speaking of attitude
we need to put it in gear.
00:17:15.75\00:17:18.59
Okay Megan you keep stepping.
00:17:23.32\00:17:25.06
Jonathon you get
into a jog, there we go.
00:17:25.09\00:17:28.18
It's a good way to
really pick the heart up;
00:17:33.44\00:17:35.44
we're working on
pumping the arms hard.
00:17:35.47\00:17:37.53
So, we are working
those muscles as well.
00:17:37.56\00:17:39.55
If your attitude
towards working out
00:17:46.42\00:17:48.33
is to glorify God with your body
00:17:48.88\00:17:50.45
then you will find
yourself becoming much more
00:17:51.20\00:17:53.59
successful and the
same thing goes with our
00:17:53.62\00:17:55.99
dietary pattern. If our
diet is done for the glory
00:17:56.02\00:17:59.28
of God and our
attitude is in that way,
00:17:59.31\00:18:00.88
it will help us
dramatically to have
00:18:01.44\00:18:02.99
much better success.
Unfortunately too often
00:18:03.02\00:18:05.55
people get there
diet under control
00:18:05.58\00:18:06.94
and then they
wanna go around and beat
00:18:06.97\00:18:08.58
other people over
the head with what they
00:18:08.61\00:18:11.41
learned and
that's not the way to go.
00:18:11.44\00:18:12.89
In fact, I
learned a valuable lesson
00:18:14.35\00:18:15.64
from rock
climbers one time Jonathon
00:18:15.67\00:18:17.24
although I'll never do that,
00:18:17.27\00:18:18.40
and I saw these rock
climbers and there was
00:18:18.77\00:18:21.47
about 7 of them
who are gonna go up
00:18:21.50\00:18:22.87
and the one that went up
first was the best climber.
00:18:22.90\00:18:26.35
He went up first
and set the pitons
00:18:26.56\00:18:28.58
and got up to the top
and instead of celebrating
00:18:28.61\00:18:31.73
and rejoicing he laid
down and made sure he guided
00:18:31.76\00:18:35.37
each climber up safely.
Telling them to watch out
00:18:35.40\00:18:38.17
for certain spots,
telling them to secure
00:18:38.20\00:18:40.04
themselves right
there and he made sure
00:18:40.07\00:18:42.17
all the climbers way up safely
00:18:42.20\00:18:44.20
and then they
all rejoiced together
00:18:44.23\00:18:46.02
in their
accomplishment and then when
00:18:46.05\00:18:47.89
it was time to go back
down he went down first,
00:18:47.92\00:18:51.00
oh no excuse me. He
made sure every person
00:18:51.03\00:18:52.83
got down and then he
finally took everything
00:18:52.86\00:18:55.55
down and came down himself.
00:18:55.58\00:18:56.75
And I thought
Wow! What an awesome
00:18:56.78\00:18:58.38
spiritual lesson, if
our churches were more
00:18:58.41\00:19:00.29
like that they would
be full because it's about
00:19:00.32\00:19:03.21
helping people to
overcome their obstacles by love
00:19:03.24\00:19:07.01
and helping them
to make decisions
00:19:07.04\00:19:08.57
not by pounding
them over the head
00:19:08.60\00:19:10.08
with what we
might have overcome.
00:19:10.11\00:19:11.80
In fact, the Bible
says that it talks about
00:19:12.98\00:19:14.85
in our weakness
are we made strong
00:19:16.15\00:19:17.75
and then when we
are strong because
00:19:18.19\00:19:19.75
we know we are weak
then we would turn around
00:19:19.78\00:19:21.87
and help our brothers
and sisters in Christ.
00:19:21.90\00:19:24.30
Alright step it up
little more, getting warm.
00:19:24.33\00:19:29.22
Yeah. Jonathon, oh,
yeah. Okay Jonathon wanna
00:19:29.25\00:19:32.77
good hard workout today,
00:19:32.80\00:19:34.01
so what we're
gonna do that we actually
00:19:34.04\00:19:36.41
taken this running
a little bit longer
00:19:36.44\00:19:38.06
we usually do and
they are probably wondering
00:19:38.09\00:19:40.41
how long that's
gonna be right now.
00:19:40.44\00:19:42.08
Actually, we gonna go
at this pace for another
00:19:42.57\00:19:45.93
minute and 10 seconds.
00:19:45.96\00:19:47.34
Pick it up Megan
pick it up, knees up,
00:19:47.37\00:19:50.51
oh yes, oh yes, looks good.
00:19:51.58\00:19:54.72
I know when Jonathon
starts breathing hard
00:19:59.55\00:20:01.47
we've got a good workout going.
00:20:01.50\00:20:02.78
Now at home if you need
to slow down please do so.
00:20:03.59\00:20:06.07
we always want to take
exercise at your own pace
00:20:06.72\00:20:09.00
and of course when
people are watching
00:20:09.03\00:20:10.68
Body and Spirit
you gonna be in all
00:20:10.71\00:20:12.45
shapes and
sizes and you gonna be
00:20:12.48\00:20:14.39
in all
different ways of fitness,
00:20:14.42\00:20:17.28
some are gonna be
very fit, some are not
00:20:17.31\00:20:18.76
gonna very fit at
all, some are gonna be
00:20:18.79\00:20:20.41
just sitting in a
chair and you could still be
00:20:20.44\00:20:22.31
doing the
movement of your feet just
00:20:22.34\00:20:25.03
sitting in the chair
if your attitude is one
00:20:25.06\00:20:27.23
that you wanna
accomplish whatever you can.
00:20:27.26\00:20:29.34
Okay, we are down
to our last 25 seconds.
00:20:31.22\00:20:33.97
And then guess
what we get to do?
00:20:36.18\00:20:37.23
You get to start cooling down.
00:20:40.72\00:20:41.69
Okay finish line, finish line,
00:20:45.44\00:20:47.08
up, up, up, up,
up, up, up, up, up.
00:20:47.11\00:20:49.35
okay, now don't go
real slow now just go
00:20:57.14\00:20:58.82
about half speed of
that, that still little bit
00:20:58.85\00:21:04.34
drastic just to
turn off the afterburners
00:21:04.37\00:21:07.33
so we gonna go
back about this pace
00:21:07.36\00:21:08.57
and we will slow
down little more.
00:21:08.60\00:21:09.73
Okay keep those
arms pumping though,
00:21:15.95\00:21:17.29
wanna keep these
main muscles move
00:21:18.64\00:21:19.74
as we can to
maximize the ability.
00:21:19.77\00:21:21.75
One of the
things I always tell our
00:21:25.98\00:21:27.20
Wellness guests when
they come to our program
00:21:27.23\00:21:28.85
is I tell them for
those who want to loss weight
00:21:28.88\00:21:31.78
stay off the scale
because they get obsessed
00:21:31.81\00:21:35.19
with how much they
weigh and it affects
00:21:35.22\00:21:36.96
your attitude. And
when you're stressed
00:21:36.99\00:21:38.80
out guess what
happens to somebody
00:21:38.83\00:21:40.75
who is overweight
the body doesn't wanna
00:21:40.78\00:21:42.23
release fat. So in
order to burn fat properly,
00:21:42.26\00:21:45.54
we wanna stay relax
and let things happen.
00:21:45.93\00:21:47.74
And it's the same
thing when it comes
00:21:47.77\00:21:49.45
to our blood
pressure and our blood sugar,
00:21:49.48\00:21:51.47
if we stress out about them then
00:21:51.50\00:21:53.88
they stay elevated,
if we relax, let go,
00:21:53.91\00:21:56.67
let God our attitude
totally changes on that
00:21:56.70\00:21:59.52
then we see fantastic results.
00:21:59.55\00:22:01.51
Alright, slow it down some more.
00:22:01.94\00:22:03.37
Now the respiration
is starting to slow down,
00:22:07.56\00:22:09.45
the heart is
starting to slow down,
00:22:09.48\00:22:10.73
and the legs are
acting as a secondary pump
00:22:11.22\00:22:13.13
for the heart to help
it start slowing down,
00:22:13.16\00:22:15.19
as I've said so many
times on this program
00:22:15.92\00:22:18.01
there are three
aspects of aerobic exercise,
00:22:18.57\00:22:20.91
there is a warm up,
there is a actual training
00:22:20.94\00:22:22.99
phase and then there
is a cool down period.
00:22:23.02\00:22:24.90
But, right now we are
going to the cool down period,
00:22:25.63\00:22:27.66
which is most peoples favorite.
00:22:27.95\00:22:29.46
Because that first part
can be little bit difficult
00:22:30.39\00:22:32.16
because it takes
couple of minutes to get into
00:22:32.19\00:22:34.03
the aerobic phase
when people start walking
00:22:34.06\00:22:36.32
often times those
first couple of minutes
00:22:36.35\00:22:37.84
of the toughest
then once they get going
00:22:37.87\00:22:39.56
and the body says
okay we are gonna do
00:22:39.59\00:22:41.26
some workout
let's release the grease
00:22:41.29\00:22:42.72
and get them going
and so then they start
00:22:42.75\00:22:44.62
burning fat more effectively.
00:22:44.65\00:22:46.31
We are down to
our last 10 seconds,
00:22:46.34\00:22:48.56
nice and slow
there, and then we gonna
00:22:49.26\00:22:51.66
finish off with
some easy side steps,
00:22:51.69\00:22:53.86
we will do one
minute of that okay ready
00:22:55.36\00:22:57.27
and start left, and
right, nice and easy.
00:22:57.30\00:23:03.57
Now what we're
gonna do is we're gonna
00:23:09.83\00:23:10.99
finish off with some stretching
00:23:11.02\00:23:12.27
and will be done
with our workout.
00:23:14.14\00:23:15.54
I find that when
people are battling
00:23:21.98\00:23:23.69
their attitude if
they get into change their
00:23:23.72\00:23:26.18
lifestyle in fact they
found this in correctional
00:23:26.21\00:23:29.48
centers for adults
and for young people
00:23:29.51\00:23:32.03
when they give them a
healthy diet and give them
00:23:32.36\00:23:34.50
regular exercise they
find their whole attitude
00:23:34.53\00:23:36.52
start to change.
00:23:36.55\00:23:37.52
And sometimes people
just need positive role
00:23:43.77\00:23:45.53
models in their life
to help them to see a
00:23:45.56\00:23:48.10
different way
that motivates them.
00:23:48.13\00:23:50.21
Okay good, okay put
your hand on my shoulder
00:23:57.46\00:23:59.87
and let's go and
stretch out the quads.
00:23:59.90\00:24:01.06
When I was doing
prison ministry work,
00:24:02.04\00:24:03.44
we had a fellow who
was supposed to have
00:24:03.47\00:24:04.87
a terrible attitude
and after working with him
00:24:04.90\00:24:07.38
for a while some of
the other inmates came up
00:24:07.41\00:24:08.94
and asked me what
I've done to him because
00:24:08.97\00:24:10.73
he was now very
kind, apologetic,
00:24:10.76\00:24:13.55
he said thank you,
excuse me, good morning.
00:24:13.58\00:24:16.16
They said what
have you done to him
00:24:16.45\00:24:17.45
and I said I haven't
done anything the Holy Spirit
00:24:17.48\00:24:19.60
has 'coz he sees
something that he wants
00:24:19.63\00:24:21.67
and his whole life
changed. Alright let's switch
00:24:21.70\00:24:26.82
the other side, okay
on the stretching here,
00:24:26.85\00:24:31.55
Jonathon go ahead and
show a modified stretch,
00:24:32.73\00:24:34.49
where you don't get
all the way of the ankle
00:24:34.52\00:24:36.04
because some
people aren't gonna be
00:24:36.07\00:24:37.04
able to do that, now
Megan tries to wrap her leg
00:24:37.05\00:24:40.06
around herself
twice when she does hers
00:24:40.09\00:24:41.92
and so not too
many people can do that.
00:24:41.95\00:24:44.15
But, doing a stretch
like this we have lot people
00:24:46.27\00:24:48.33
who come to our
Wellness program at first
00:24:48.36\00:24:50.16
that's how all they can do.
00:24:50.19\00:24:51.16
And then later on they
can get to their ankle.
00:24:51.17\00:24:52.77
Great go and get your
ankle again or your foot
00:24:52.80\00:24:55.04
whatever you get all,
and they are really excited
00:24:55.07\00:24:58.77
that they can now get
hold their ankle because
00:24:58.80\00:25:00.07
that was their
big goal at first.
00:25:00.10\00:25:01.37
Alright lets go ahead and relax,
00:25:01.40\00:25:03.11
lets stretch your hamstring,
00:25:03.59\00:25:04.60
bend the back leg
slightly, step out,
00:25:05.11\00:25:06.95
lean forward, chest up,
00:25:07.43\00:25:08.81
we will do stretch
for about 15 seconds.
00:25:13.35\00:25:15.33
Alright let's switch,
lean forward, chest up,
00:25:22.18\00:25:28.23
okay let's stretch the
calf get lot of work on that.
00:25:35.24\00:25:37.74
Put your left leg
back, press the heel
00:25:38.86\00:25:41.12
to the ground right leg
is bent, chest is still up.
00:25:41.15\00:25:43.96
And hold that,
does that feel good.
00:25:47.03\00:25:49.74
Yeah. Now we got bouncing stuff
00:25:50.34\00:25:53.76
on the calf muscle,
okay left leg is bent,
00:25:53.79\00:25:57.99
right leg is straight,
press the heel to the ground.
00:25:58.02\00:26:00.29
Okay good, now let's
step out to the side,
00:26:09.12\00:26:11.93
stretch the inside of the thigh.
00:26:12.90\00:26:13.94
So, the left leg is
bent, right leg is straight,
00:26:14.89\00:26:16.99
stretching inside of the thigh.
00:26:17.02\00:26:18.48
Okay, now switch
over to the right side.
00:26:24.12\00:26:25.49
Left leg is straight,
right leg is slightly bent,
00:26:26.55\00:26:28.91
alright, alright. Make
me look bad back there.
00:26:30.18\00:26:33.20
Courage on my side.
00:26:35.50\00:26:36.70
Okay, alright, thanks a lot
00:26:36.83\00:26:40.58
on that note we are done.
00:26:40.71\00:26:41.87
When it comes to
life, we want to do
00:26:44.52\00:26:47.70
what the Bible
tells us to as it says
00:26:47.73\00:26:48.95
rejoice in the
Lord always and again
00:26:48.98\00:26:50.69
I say rejoice. And
that's where the attitude
00:26:50.72\00:26:53.26
comes in. If we have
the attitude or gratitude
00:26:53.29\00:26:56.24
where we're praising
the Lord for everything
00:26:56.27\00:26:58.23
that happens in our
life, our whole demeanor
00:26:58.26\00:27:00.55
will change. The
Bible promises it says all
00:27:00.58\00:27:03.29
things we work
together for good for those
00:27:03.32\00:27:05.36
who love the Lord,
but that doesn't mean all
00:27:05.39\00:27:07.74
things will be
good in your life.
00:27:07.77\00:27:09.05
That just means we all
work together for good,
00:27:09.43\00:27:11.45
I have gone through a
lot of pain in my life
00:27:11.48\00:27:13.34
that has pretty much
everybody who is watching
00:27:13.37\00:27:15.09
this right now.
But the things that
00:27:15.12\00:27:16.95
I have gone
through and the things
00:27:16.98\00:27:18.04
you have gone
through have helped shaped
00:27:18.07\00:27:19.64
you to the point,
where you're seeking
00:27:19.67\00:27:21.29
God in your life.
Otherwise, you wouldn't
00:27:21.32\00:27:23.02
even have this
television station on.
00:27:23.05\00:27:24.54
And I know that's
what I can say is God
00:27:25.08\00:27:27.16
has shape my life
through the trials I've gone
00:27:27.19\00:27:29.29
through that I might
be able to help others
00:27:29.32\00:27:31.13
and truly learn how
to lean on him through
00:27:31.55\00:27:34.13
all my trials and hardships,
00:27:34.16\00:27:35.60
so I can rejoice.
Remember when you're working out
00:27:36.01\00:27:38.79
and whatever you
do you want to claim
00:27:38.82\00:27:40.65
the promises the
Bible. The one we claim
00:27:40.68\00:27:42.99
all the time here
on Body and Spirit
00:27:43.02\00:27:44.96
and Body and Spirit Aerobics.
00:27:44.99\00:27:46.22
Its Philippians
4:13, which states I can do
00:27:46.25\00:27:49.57
all things through
Christ, which strengthens me.
00:27:49.60\00:27:51.87
Thank you for
joining us us. God bless you
00:27:51.90\00:27:53.78
and we look
forward to see you again
00:27:54.09\00:27:55.42
on Body and Spirit Aerobics.
00:27:55.45\00:27:57.05