The following program
is designed to demonstrate
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simple workouts that you can use
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to improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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Lot of people would like to get
into regular exercise programs
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but they can't,
because they don't have
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use of their lower body.
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Well, there is good news,
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you can do a
regular exercise routine
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that we're
gonna show you on next
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on Body and Spirit Aerobics.
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Hello, I'm Dick
Nunez, Wellness Director
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of the Black Hills
Health and Education Center.
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Welcome to Body
and Spirit Aerobics.
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Well, unlike regular program
where I come jogging out,
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I'm starting in a chair today,
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because this
program is gonna be,
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specifically for those
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who don't have use
of their low your body.
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In fact, I've
actually had calls before
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from people who say,
hey, how come your program
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was entirely upper body today,
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I want to do some other things.
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I said, well, did you
check the topic for the day.
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And of course, when
you look at the topic
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it shows it was for those
who are lower body challenged.
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So there are a lot
of people out there
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who can get around
real well on the same token,
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when they do this
program they find themselves
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doing so much better
and have been real excited
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that there is workout routine,
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if they can do
regardless of the fact
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that they can't get
around very well on their legs.
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So everything we're gonna
be doing is in a chair today.
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And helping me out
today will be Frances Clark,
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who is an old friend of 3ABN.
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In fact, many
people have been blessed
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to be able go to her house.
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She definitely is blessed
with a gift of hospitality.
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As so many have
eaten over there.
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And she is also the
mother of Tammy Larson,
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who has been working at
3ABN for a long, long time now.
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I don't remember
how many years now,
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but Tammy works with the cameras
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and also does lot of artist work
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and is very
talented in that way.
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So, Frances is
gonna help me out today,
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so she is being very brave
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and so we're
gonna start our workout
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by just warming up
a little bit, Frances
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and we're just
gonna bring our arms up
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and then come back down again.
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We're gonna go up, and down.
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And up, and
down. And up, and down.
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And up, and down.
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As we go through our workout,
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we might find
ourselves needing just to stop
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and rest a little
bit and that's okay.
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We're gonna keep
going, let's do it
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five more times Frances.
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There's one. And two.
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And up and
three. Two more times.
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Up and four. Up
and five. All right.
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Now what I want you
to do is put your hands
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in a prayer full position.
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I know you can do
that. Uh-huh. Okay.
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Now get your
elbows up a little higher.
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So you're up like this. Okay.
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And now what we're gonna do
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is we're gonna push
our arms up over head,
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and back down.
Okay. Come back down.
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Now back up, and back down.
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And up, and
down. And up, and down.
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Okay, go on keep going.
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Go up, here
you're going push up.
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Come on up. Here
push your hands together
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and you're come way
up high, and back down,
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and back up again, way up high.
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Very good, again, way up high.
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Come down and stop
right there and back up again.
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Way up high. And up.
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And up. Let's do it three more.
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And up. And up.
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One more time,
and up. Okay, good.
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We're just gonna
rest for a moment.
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When you do aerobics,
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you're looking to
do rhythmic activity
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of a major muscle
group in this case,
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we're gonna be
focusing on the upper body,
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but we are gonna give a
little bit of chance for rest
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because, not everybody
can go for full length of time
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and so we're
gonna have to vary at.
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Now one thing we do here
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on 3ABN with the
Body and Spirit program
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as we address a wide
range of needs and obviously,
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if you're very, very fit,
and can bounce around a lot.
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This program may
not be for you today,
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but there'll be other programs,
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that will fit
your needs as well.
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So now we're gonna do something
for our shoulders, Frances.
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We're gonna keep
our elbow at our side,
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we're just gonna
raise up like this.
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Okay, keep your
hands right in here.
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Keep them right
out in front here.
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Here, I'll come over
and help you out here.
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Okay, just put your
elbows into your side
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with your hands like that,
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okay now you just gonna come up,
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work with me here, like
that, and back down again.
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Just like that. Okay. Okay.
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Let's keep doing out, we're
just gonna come up, and down.
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And up, and down.
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This is the
working the shoulder area.
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Okay, trying to
keep your hands down,
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in front of you
here. See how I'm here.
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There you go, and back down.
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And up, back down.
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Put the hands forward.
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And down. And
up. And down. And up.
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And down. And up. And down.
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Let's go five
more. Up, and down.
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And up, and
down. And up, and down.
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And up and one more
time. And up and down.
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Okay, we're just
going to rest for a moment.
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That felt all right? Oh, yes.
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Okay. Good.
It's fine. All right.
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Okay, now we're gonna
go in this position here.
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Bring your elbows back. Okay.
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You're gonna reach out in
front of you here, like this.
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Okay, and come back.
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Reach way out, and come back.
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And way out, and back.
And push out, pull back.
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And push, and back.
And push out, and back.
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And push, and
back. And push, and back.
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Reach way out, come back.
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And out, and back.
And push, and back.
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And push, and back.
We're gonna do five more.
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Out, and back.
And out, and back.
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And out, and
back. And out, and back.
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One more time, out and back.
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Okay, we're gonna
let your arms drop.
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Now, what we're
gonna do Frances,
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we're gonna
shrug our shoulders up,
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and come back
down. Both of them?
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Both of them together.
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So up, and
down. And up and down.
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And up and down. Up and down.
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Okay, Frances, I want you to
keep doing it, just like that.
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There you go and keep
lifting your shoulders.
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Keep doing what you're doing.
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Up and down. And up and down.
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We're work on these
muscles right in here.
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Okay. That's a very
important area for everybody
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to be working because
there's lot of muscles
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around the neck,
the main one being,
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levator scapulae if
they go in to tension,
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they can cause
also sorts of neck pain.
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Have you ever woken up with
the pain in a neck, Frances?
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Yeah. Okay. Well, often
times that's what it is.
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Okay. And way up, and
down. Way up and down.
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Way up and
down. And up and down.
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Let's go three more
times. Way up and down.
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And up and down. One
more time up and down.
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Good, that felt all right? Yeah.
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Okay. No problem so far? No.
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Good. Good. That's all we want.
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Sure, I want a picture.
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All right. Well,
they'll work on that.
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Okay. Palms up, like this.
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Okay, we're
gonna curl our arms up,
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and we're gonna go way down
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to the outside
of your legs here.
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Okay. And up and down.
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And up and
down. And up and down.
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And up and down.
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Now we're work on the arms,
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we're working on
the biceps of the arms.
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Okay, way up and
down. And way up and down.
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And up and
down. And up and down.
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As we do this we're
continuing to do rhythmic work
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of our upper body.
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If you need to stop and
rest at home, that's okay.
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Focus on what you're working.
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Keep your palms up as you curl
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and focus on
flexing the muscles.
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Again this program is designed
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for those who can't
use their lower body.
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Everything we're gonna
do is gonna be upper body
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that's why we're
sitting in chairs.
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Okay and up and down.
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If you wanna use light
hand weights while you do this,
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you can, that'll give
you little more stimulation
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as you do the exercise,
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but even if you
don't have hand weights,
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just by focusing on the
muscle that you're working,
00:10:09.48\00:10:12.25
you'll start to get a fatigue
factor in the bicep area.
00:10:12.26\00:10:16.15
And let's go up and down.
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And up and down.
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Five more times,
there's one and up,
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and two and up, there's three.
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Two more, up and
four. Last one up and down.
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Okay, now we're gonna
put our arms on front of us
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and we're just gonna
circle them like this,
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so bend them and
circle them, there you go.
00:10:47.39\00:10:50.29
So we're gonna do little
bit like a cycling motion
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of our upper body,
00:10:53.41\00:10:55.83
so this one might start
to get a little tiresome,
00:10:55.84\00:10:59.13
so you let me know, when you
start to feel a little tired.
00:10:59.14\00:11:02.02
Not already, are you? No. Okay.
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That would throw off my
timing a little bit if you said,
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okay, I'm tired
now? Oh, no. I'm okay.
00:11:10.39\00:11:13.12
You're okay. Good. Good.
00:11:13.13\00:11:14.87
So how long have you
lived out here, Frances?
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A little over 11
years. 11 years, good.
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And you must like it? Yes. Yes.
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Yes, it's a good place. Okay.
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And many of the people on
3ABN have been to your house,
00:11:33.53\00:11:36.37
haven't think? Oh, yes.
00:11:36.38\00:11:39.49
And we had guests
that came to do programming
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that stayed in our
house. That's good.
00:11:45.23\00:11:47.23
That was very fun, but now,
00:11:47.24\00:11:49.76
we have two men who stay
there like permanently. Okay.
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I know my group
stayed at your house,
00:11:53.76\00:11:55.23
one time when we came to
do Body and Spirit. Okay.
00:11:55.24\00:11:58.68
Okay. Now what we're gonna do
00:12:00.90\00:12:02.41
is we're gonna do the other way.
00:12:02.42\00:12:03.59
Okay. Here we go.
00:12:03.60\00:12:05.43
Now if you need to drop
your arms at home, that's okay.
00:12:09.38\00:12:12.37
So far Frances is
doing really well.
00:12:12.38\00:12:15.35
In fact she just got back from
going to a lifestyle program.
00:12:15.36\00:12:18.54
She didn't come to our
place at the Black Hills,
00:12:18.55\00:12:20.43
but she went over
to Eden Valley there
00:12:20.44\00:12:22.31
which is kind of our
neighbor down here in Colorado
00:12:22.32\00:12:24.74
and she had a wonderful
time down there. Mm-hmm.
00:12:24.75\00:12:27.30
That's a beautiful
spot down there, isn't it?
00:12:31.89\00:12:33.82
Yes, it's a lovely place
00:12:33.83\00:12:36.92
and the people are
so nice and helpful.
00:12:36.93\00:12:40.61
Good. They were really nice.
00:12:40.62\00:12:42.94
Well, that's good to here.
00:12:42.95\00:12:43.94
Okay, let's go
back to other way again.
00:12:43.95\00:12:45.63
We're trying to be nice
over at the Black Hills too.
00:12:49.90\00:12:52.34
Oh, I'm sure you are.
00:12:52.35\00:12:53.68
I've heard good
things about you.
00:12:53.69\00:12:55.58
We are all in
this work together,
00:12:57.91\00:12:59.67
trying to help as
many peoples as we can.
00:12:59.68\00:13:02.98
Frances you're
doing really well.
00:13:02.99\00:13:04.14
Your shoulders trying
to get a little tired?
00:13:04.15\00:13:05.72
Oh, a little,
but I could still--
00:13:05.73\00:13:08.86
Okay. Well, that's good because
we're still going forward. Okay.
00:13:08.87\00:13:12.86
All right, let's go
ahead and reverse it again.
00:13:17.97\00:13:19.93
You're doing really well.
00:13:25.27\00:13:27.55
We're gonna do this
for about 30 more seconds
00:13:27.56\00:13:29.61
then we're gonna do
something different.
00:13:29.62\00:13:31.00
And now, we're
down to 20 seconds.
00:13:35.14\00:13:37.24
And now, we're
down to our last 10.
00:13:42.56\00:13:46.46
At home you should start to feel
00:13:49.14\00:13:50.45
burning in your
shoulders a little bit.
00:13:50.46\00:13:53.26
And that's what
we're shooting for,
00:13:53.27\00:13:55.76
and let's go ahead and rest.
00:13:55.77\00:13:57.16
Okay. Drop the arm. Okay.
00:13:57.17\00:13:59.82
And now we're
gonna do the shrugs again
00:13:59.83\00:14:01.37
where we come up.
00:14:01.38\00:14:03.76
Up and down. And up and down.
00:14:03.77\00:14:10.15
And up and
down. And up and down.
00:14:10.16\00:14:15.73
And up and
down. And up and down.
00:14:15.74\00:14:21.57
And up and
down. And up and down.
00:14:21.58\00:14:27.06
And up and down. Two more.
00:14:27.07\00:14:32.15
And up and down.
00:14:32.16\00:14:33.62
Now Frances, we're
gonna raise our arms
00:14:33.63\00:14:35.60
out to the side
and come back down.
00:14:35.61\00:14:38.99
And up and down.
00:14:39.00\00:14:41.06
We try not to hit
each other here. Okay.
00:14:41.07\00:14:43.62
And down. And up and down.
00:14:43.63\00:14:49.35
Okay. Just keep going.
00:14:49.36\00:14:51.38
This is working
on our shoulder area
00:14:51.39\00:14:54.12
and that's pretty much the area,
00:14:54.13\00:14:55.87
that and the upper back area
that we have to depend upon,
00:14:55.88\00:14:59.36
when we're doing
aerobics with the upper body.
00:14:59.37\00:15:03.76
My assistant at the Black Hills
had polio as a little girl,
00:15:03.77\00:15:07.50
so she can't do any
lower body aerobic exercise,
00:15:07.51\00:15:11.47
so she spends her time using
00:15:11.48\00:15:13.59
what's called an
upper body ergometer
00:15:13.60\00:15:15.69
and also swimming pool. Mm-hmm.
00:15:15.70\00:15:20.30
And she uses a rebounder too
00:15:20.31\00:15:22.07
but all she can do is
bounce up and down on it
00:15:22.08\00:15:24.66
or by sitting on it, she can't
of course use her legs. Oh.
00:15:24.67\00:15:28.77
Okay, let's stay
together, raise up and down.
00:15:28.78\00:15:32.58
And up and down.
00:15:32.59\00:15:35.39
And up now
we're gonna change it,
00:15:35.40\00:15:36.77
we're gonna raise to
the front and back down.
00:15:36.78\00:15:40.82
And up and
down. And up and down.
00:15:40.83\00:15:46.29
And up and down.
00:15:46.30\00:15:47.98
Frances, you're doing
really well. Thank you.
00:15:47.99\00:15:51.36
And up and
down. And up and down.
00:15:51.37\00:15:56.51
And up. Okay, stay with me,
you're getting a little fast.
00:15:56.52\00:16:00.08
What? That's all
right. That's okay.
00:16:00.09\00:16:03.03
She's keeping me on task,
00:16:03.04\00:16:04.27
making sure I
don't slow down too much.
00:16:04.28\00:16:06.31
That's good.
00:16:06.32\00:16:07.47
Okay, let's do
four more that way.
00:16:10.84\00:16:13.39
One, and two,
and three, and four.
00:16:13.40\00:16:20.99
Okay, let's go back
out to the side again.
00:16:21.00\00:16:24.17
We're gonna do 10 like that.
00:16:24.18\00:16:25.84
Here's two, and three,
00:16:25.85\00:16:29.76
and four, five, and six.
00:16:29.77\00:16:35.99
Four more. And one more.
00:16:36.00\00:16:43.45
Okay, Frances, now,
00:16:43.46\00:16:44.80
we're gonna lean
forward in the chair.
00:16:44.81\00:16:47.14
And bring your elbows
way up here like this,
00:16:47.15\00:16:48.98
kind of like a chicken. Okay.
00:16:48.99\00:16:51.12
And push them over
like that, way out,
00:16:51.13\00:16:54.78
okay, and back and then way out.
00:16:54.79\00:16:58.28
Okay, I'm gonna come over
and help you out a little bit.
00:16:58.29\00:17:00.52
Okay, bend over
just a little more.
00:17:01.91\00:17:04.32
Okay, bring
your elbows up. Okay.
00:17:04.33\00:17:06.15
And extend your
arms all the way out
00:17:06.16\00:17:08.27
and then bring them back down.
00:17:08.28\00:17:09.94
Bring them back down.
00:17:09.95\00:17:11.61
Okay, just let them
swing there, okay way out.
00:17:11.62\00:17:14.99
Okay, so you gonna
come way out like this
00:17:15.00\00:17:17.77
and then let it swing
back down just to here
00:17:17.78\00:17:20.87
and you're gonna
do that now. Okay.
00:17:20.88\00:17:22.76
Do that with
both sides now. Okay.
00:17:22.77\00:17:25.81
Now way out, push way out, good.
00:17:25.82\00:17:28.53
Back down, way out.
Okay, push out and down.
00:17:28.54\00:17:34.32
Push out and
down. Push out and down.
00:17:34.33\00:17:38.98
Lean over a little bit more.
00:17:38.99\00:17:40.72
There you go. And push and down.
00:17:40.73\00:17:45.06
And push and down.
And push, five more times.
00:17:45.07\00:17:50.09
And push. And push.
And three more, push.
00:17:50.10\00:17:57.33
And push. And
push. Good. All right.
00:17:57.34\00:18:03.19
Now we're go back
to our cycling again,
00:18:03.20\00:18:07.09
so we're gonna comeback up here
and start turning over again.
00:18:07.10\00:18:11.16
So how long has
Tammy been out here?
00:18:16.86\00:18:21.73
Eighteen, Nineteen
years. Nineteen years, Wow!
00:18:21.74\00:18:25.41
She's been here almost--
00:18:25.42\00:18:28.51
Okay. Well, in fact she
and her husband Clarence,
00:18:28.52\00:18:33.47
Clarence had
something to do with helping
00:18:33.48\00:18:35.10
get 3ABN started,
I remember way back--
00:18:35.11\00:18:37.12
Oh, yes. And that's good.
00:18:37.13\00:18:39.36
And, we have
another daughter that works
00:18:41.09\00:18:48.46
at the call center
and Summer works in,
00:18:48.47\00:18:53.54
that's our grand daughter,
she works in production.
00:18:53.55\00:18:59.03
Oh, you are very blessed,
00:18:59.04\00:19:00.12
that you can have a
family so close to you.
00:19:00.13\00:19:02.05
Yeah. That's wonderful.
00:19:02.06\00:19:03.95
Not near all of
them though. Okay, well.
00:19:06.28\00:19:10.17
We'll take a good percentage.
00:19:10.18\00:19:12.82
Okay, let's reverse
and go the other way again.
00:19:12.83\00:19:15.06
Again for those at home,
00:19:20.07\00:19:21.15
if you need to put
your arms down, you can.
00:19:21.16\00:19:23.92
Frances is doing
great, she is a real trooper.
00:19:23.93\00:19:26.61
She is gonna wear me
out before we're done here.
00:19:26.62\00:19:28.68
Oh, no. Oh, yes,
and we have a daughter
00:19:28.69\00:19:33.58
that works at radio-- Okay.
00:19:33.59\00:19:36.01
Okay, let's go back
the other way again.
00:19:40.20\00:19:42.06
What you find with exercise
00:19:44.61\00:19:46.04
is where there is a
will, there is a way.
00:19:46.05\00:19:48.04
I remember a couple that went
through our Wellness Program
00:19:48.05\00:19:50.80
who were long
haul truck drivers,
00:19:50.81\00:19:52.72
that if anybody had an excuse
not to workout on the road,
00:19:52.73\00:19:55.19
it was them, but what they did
00:19:55.20\00:19:56.76
is they bought some dumbbells
00:19:56.77\00:19:58.48
and whenever they
get to a rest stop,
00:19:58.49\00:20:00.44
they would get out
and do their workout.
00:20:00.45\00:20:03.06
And some of the truckers
who were quite a bit overweight
00:20:03.07\00:20:06.00
would make fun of them,
00:20:06.01\00:20:07.49
saying look at those silly
people out there working out.
00:20:07.50\00:20:10.42
Well, there're the
ones that are getting fit,
00:20:10.43\00:20:12.68
the overweight
truckers were gonna remain
00:20:12.69\00:20:15.03
overweight truckers because
00:20:15.04\00:20:16.34
they weren't
doing anything about it,
00:20:16.35\00:20:17.82
but this couple was determined
to keep your program going,
00:20:17.83\00:20:21.05
and so they did that.
00:20:21.06\00:20:22.55
That's good. Okay, let's
go back the other way again.
00:20:23.64\00:20:27.31
Circling
around, circling around.
00:20:30.68\00:20:33.17
Shoulders have
starting burning a little bit,
00:20:33.18\00:20:36.03
just keeping the motion going.
00:20:36.04\00:20:38.29
Your shoulders
starting getting tired yet,
00:20:43.47\00:20:45.24
you're doing all right.
00:20:45.25\00:20:47.22
We're going backward-- Oops.
00:20:47.23\00:20:48.91
That's okay. Am I
doing it that right way?
00:20:48.92\00:20:52.16
You're doing great. Okay.
00:20:52.17\00:20:53.52
You're doing just fine.
00:20:53.53\00:20:54.84
Okay, now we're
gonna go the other way
00:20:58.98\00:21:00.30
again back to the front. Okay.
00:21:00.31\00:21:02.17
Okay, in a moment we're
gonna to extend our motion here,
00:21:10.19\00:21:13.10
what we're
gonna do now, Frances,
00:21:13.11\00:21:14.54
is we're gonna to do
like a swimming motion.
00:21:14.55\00:21:16.38
So we're gonna up. Here we go.
00:21:16.39\00:21:19.21
I'm no good at
swimming in water,
00:21:22.34\00:21:23.88
but maybe I can
swim through the air.
00:21:23.89\00:21:25.84
You're not good
in swimming in water?
00:21:25.85\00:21:27.48
I don't float at all, I
go down like a bag of rocks.
00:21:27.49\00:21:30.87
You've got too
much muscle, I guess.
00:21:30.88\00:21:33.25
Too much muscle?
00:21:33.26\00:21:34.53
Okay, let's try and get
little more motion here,
00:21:34.54\00:21:36.75
that's what I'm doing here,
00:21:36.76\00:21:38.02
just like you're
reaching way back. Slower. Yeah.
00:21:38.03\00:21:41.57
It's like we're doing
the old Australian crawl
00:21:41.58\00:21:44.95
in the swimming pool.
00:21:44.96\00:21:46.17
Okay, and up and around.
00:21:48.39\00:21:50.21
I wish, I could swim,
sometimes I have dreams
00:21:52.40\00:21:54.45
that I'm swimming
but then I wake up.
00:21:54.46\00:21:56.20
You can't swim? I
can't swim. I can't swim.
00:21:56.21\00:22:00.00
I even had Olympic coaches
00:22:00.01\00:22:03.71
who were trying to help me
00:22:03.72\00:22:04.76
for a, coach me on
Athlete type competition
00:22:04.77\00:22:08.56
where you have lots of events.
00:22:08.57\00:22:09.91
They all said, we've
never failed to teach
00:22:09.92\00:22:12.24
somebody how to swim.
00:22:12.25\00:22:13.72
All four of them worked
with me and all four of them
00:22:13.73\00:22:15.89
had to say the same thing.
00:22:15.90\00:22:17.82
No hope, you can't
swim. That's strange--
00:22:17.83\00:22:20.29
So if my salvation was
based upon my willing to swim,
00:22:20.30\00:22:23.32
I'd be in big trouble.
00:22:23.33\00:22:24.86
Fortunately, I'm under
grace, not under water.
00:22:24.87\00:22:26.94
Okay, let's now--
00:22:30.04\00:22:31.31
now we'll just gonna
trying to backstroke.
00:22:31.32\00:22:33.31
Little harder
for you there? Yeah.
00:22:36.84\00:22:38.82
Okay, that's all right.
00:22:38.83\00:22:40.22
Okay, let's just let the
arms relax again for a moment.
00:22:47.27\00:22:50.08
Now we're just gonna
go back to our shrugs.
00:22:50.09\00:22:51.97
In fact, I
could never figure out
00:22:54.03\00:22:55.45
why all my friends could float
00:22:55.46\00:22:56.94
when I was just a
little child and I couldn't.
00:22:56.95\00:22:59.30
I always sunk way back then,
00:22:59.31\00:23:01.25
then as I got
bigger and more muscular,
00:23:01.26\00:23:03.36
I sank even faster. Okay, up.
00:23:03.37\00:23:07.22
And up. And up.
00:23:07.23\00:23:09.67
Okay, let's go up. And down.
00:23:13.08\00:23:15.01
And up and
down. And up and down.
00:23:15.02\00:23:19.04
And up and
down. And up and down.
00:23:19.05\00:23:23.16
And up and
down. And up and down.
00:23:23.17\00:23:27.48
And up and down.
00:23:27.49\00:23:28.97
Okay, let's go back to
doing our cycling motion.
00:23:28.98\00:23:32.72
I don't want to give you
a totally wrong impression.
00:23:40.89\00:23:42.83
I did get to a
point where I could swim
00:23:42.84\00:23:44.22
from one end to
the pool to the other,
00:23:44.23\00:23:46.31
but not very well,
that's as far as I could go.
00:23:46.32\00:23:48.77
Oh, well, that's good.
00:23:48.78\00:23:50.90
My swimming was in, in
creeks. In creeks? Okay. Yeah.
00:23:54.55\00:23:58.93
Well, I learned in
a stock tank first.
00:24:00.22\00:24:03.33
In a stock-- okay.
00:24:03.34\00:24:05.62
It's that the water
that the animals drink from.
00:24:12.35\00:24:15.94
Yeah, but we
always left that all out
00:24:15.95\00:24:18.02
and filled it up clean.
00:24:18.03\00:24:20.08
Okay, all right.
00:24:20.09\00:24:21.87
Okay, now let's go
back to other way again.
00:24:23.70\00:24:25.37
We're coming
towards the end Frances,
00:24:29.49\00:24:31.24
you're doing
great. Okay. It was fun.
00:24:31.25\00:24:35.37
Okay. That's the way
how we want everybody
00:24:35.38\00:24:37.91
to feel when they're
doing Body and Spirit.
00:24:37.92\00:24:40.09
This is fun.
00:24:40.10\00:24:41.34
And wherever you living
when you did that, Frances?
00:24:49.05\00:24:52.09
Nebraska. In Nabraska
and Southern Missouri.
00:24:52.10\00:24:55.23
Okay. That's
were the creeks were.
00:24:55.24\00:24:57.31
Okay. The water is
nicer there than it is here.
00:24:57.32\00:25:02.94
Is it? Okay.
00:25:02.95\00:25:04.03
We'll make sure
to talk to Jim Gilley
00:25:07.70\00:25:09.26
and see if he can do
something about that for you.
00:25:09.27\00:25:11.35
Oh. I doubt he can.
00:25:11.36\00:25:14.93
All right, well.
00:25:14.94\00:25:16.68
Okay, now let's
go the other way.
00:25:19.14\00:25:21.18
Go back to the front again.
00:25:21.19\00:25:22.72
And we're down to our
last couple of minutes. Yeah.
00:25:28.12\00:25:31.13
Again for those at
home, if you need to stop
00:25:38.83\00:25:40.53
and rest for a
moment, you can do so.
00:25:40.54\00:25:43.60
Otherwise keep on churning away.
00:25:43.61\00:25:46.56
Your shoulders
might be getting tired.
00:25:46.57\00:25:48.25
And that's a good thing.
00:25:50.06\00:25:51.84
Might feel little bit of lactic
acid building up on there,
00:25:51.85\00:25:54.65
but we're burning
calories, Frances,
00:25:57.47\00:25:59.15
and we're burning
fat while we do this.
00:25:59.16\00:26:01.14
Okay. Okay. That's a
good thing too, right?
00:26:01.15\00:26:04.71
I don't have too much fat. Okay.
00:26:04.72\00:26:06.71
That's good, not a lot of
people your age can say that.
00:26:10.51\00:26:13.27
Do you know my age?
00:26:15.72\00:26:17.75
I'm gonna guess that one.
00:26:17.76\00:26:19.37
Okay, backwards now,
come backwards again.
00:26:19.38\00:26:21.56
I'll let you guess. All right.
00:26:21.57\00:26:24.50
Tammy, help. You know
what, if you give me a hint
00:26:25.81\00:26:31.34
and tell me what
year you were born,
00:26:31.35\00:26:32.47
I bet I could get pretty close.
00:26:32.48\00:26:33.49
Oh, I bet you could.
Well, I was born in 1920.
00:26:33.50\00:26:38.16
1920, okay. That
was longtime ago.
00:26:38.17\00:26:40.77
1920, really? Yes.
00:26:42.95\00:26:46.27
So you're 89. Well, not quite.
00:26:46.28\00:26:49.41
Okay, you're
88? Oh, yeah I was--
00:26:49.42\00:26:51.78
Wow! Amazing.
00:26:51.79\00:26:54.38
Well, Tammy, has got
a little good longevity
00:26:54.39\00:26:56.12
on her side then, that's good.
00:26:56.13\00:26:57.70
Yeah. Okay, go
back the other way.
00:26:57.71\00:26:59.76
I've often heard the best thing
00:27:01.00\00:27:02.45
you can do is pick good parents,
00:27:02.46\00:27:04.35
when it comes to
living a long life.
00:27:04.36\00:27:06.46
My dad lived to 101 years.
00:27:06.47\00:27:10.68
Okay, so, you have
got a ways go still?
00:27:10.69\00:27:12.51
Yeah. All right, good for you.
00:27:12.52\00:27:14.53
Okay, let's go head and
wrap it up and slow it down.
00:27:16.25\00:27:19.82
And just go head and relax.
00:27:21.28\00:27:24.19
Okay, Frances, that's all
we need to do. That was great.
00:27:24.20\00:27:28.50
Well, folks. As you can see,
00:27:28.51\00:27:30.37
if you have a
desire to workout, you can,
00:27:30.38\00:27:33.10
and it could be a lot of
fun while you're doing it
00:27:33.11\00:27:35.09
and also find a
friend to do it with,
00:27:35.10\00:27:36.97
like I was doing today.
00:27:36.98\00:27:38.00
Because it makes your
time go that much faster.
00:27:38.01\00:27:40.77
Remember to do it
all for the glory of God.
00:27:40.78\00:27:43.15
We claim to
promise here all the time
00:27:43.16\00:27:45.45
of Philippians 4:13, which says,
00:27:45.46\00:27:48.16
"I can do all things through
Christ which strengthens me."
00:27:48.17\00:27:51.09
God bless you.
Thanks for joining us.
00:27:51.10\00:27:53.18
We'll see you next time
on Body and Spirit Aerobics.
00:27:53.19\00:27:56.17